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napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
Research Chemical SciencesUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsResearch Chemical SciencesUGFREAKeudomestic

Journey to the stage

You do really high volume, nice training

bros perfect volume here

super high volume sweet

super high volume perfect

the volume is strong here

the volume is strong with this one PUMP max

i like the high volume here

APPROVED LOG

If it works it works!

Hardcore training....keep killing it.....

Whole lot of volume here!
Thanks brothers, It’s just how I function… I know it limits my overall strength and I catch hell for it often but I still get good gains and density with it. Plus I’m old as shit and feel it helps maintain my strength without injuries. On the most part ;).

Thanks for all the follows, comments and input. Much appreciated and really enjoy the community here.
 
Love to see the rotator cuff exercises man. As "older" dudes, it is so important to be strong in that area and do what we can to avoid injury.

https://youtu.be/s4wUKmr2xtA

The first exercise doesn’t start until the 7min 45 sec mark.
External rotation
Then flexion( skiers I call them )
Then internal rotation.
I also add in internal and external with my parallel to the floor and my elbow at 90°.
I use a very light band for these and usually hit 30 reps per angle. If it’s difficult at all lower the resistance. Your rotator cuff muscles are teeny tiny so if it is heavy you’re no longer using them and you’re activating the wrong muscle groups. Hope that’s helpful let me know if you have any more questions about it… Message me if that’s easier.
 
Monday
Am cardio fasted
45 min LiSS

Pm cardio
45 min interval

Core work 3 rounds each series

(1)
Plank 30 seconds hold each
Front /side/front /other side
V-ups with sliders 8 reps
Super man hold for 15 seconds (3 reps)
Reverse hypers 10 reps

(2)
Spider-Man crawl 5 each side
Core roll out with barbell 10 reps
Y-cuffs 10 reps

(3)
Glute bridge 7 reps
Plank extensions trx 10 reps
Bird dog crunch 10 reps
Land mine press sit-up (barbell) 8 reps

Calves complex (BW)
8 rounds
Standing singe leg BW extension 10 reps
Both feet together toes straight ahead 15 reps
Toes together (pigeon.) 15 reps
Toes apart ( duck ) 15 reps
Tibialis anterior single Leg 10 reps
Together 20 reps

5 rounds
45° sled ( gastroc) 20 reps
Seated (soleus) 20 reps
Pendulum swing tibialis Machine 20 reps

Stretch and foam roll
 
Tuesday
Cardio
4 miles interval on treadmill
10% grade

Warm up 4 rounds
Lunges 10 each leg each exercise
Lateral,
Diagonal
Front
Rear
Bulldog complex.
3 motions each side
10reps each motion each side
Hip thrusters 10 reps
Heavy band good mornings

Low bar squat
135 lbs aaa to grass 25 reps
6 sets 10 reps emom
225lbs

Super set 5 sets
RDL 185 10 reps slow and pause on bottom
Safety squat (65lb bar) ass to grass
155@ 15 reps
245@ 10 reps
295@ 8 reps
345@ 5 reps
245@ 12 reps

Single leg pendulum swinging unilateral leg press.
10 reps each leg alternating until 100 reps were achieved. 2.5 plates each side

Leg extensions 2 rounds
Single Leg alternating until 200 reps achieved per leg. Adding 5 lbs per alternate.

Super set 6 sets
Laying leg curl 25 reps
Hip thrusters 10 slow reps
Ghd 10 slow reps

Walking lunges with 45lb db length of gym
 
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261 lbs.
 
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