144 replies to this topic

[bigmix]

Sorry I'm Late with a Thank you I just saw the list with my name on it...Casey and Jacob thank you once again...I will continue to log my Keto Diet this will be just Yok3d...Congrats to the Usual Suspects also.

[JRob]

niiiiiice!!!

[bumble]

subbed to this one. Of course, being one of the "usual suspects", that's not too suprising:D

[wsaucer]

Welcome bigmix!!! I'm subbed!

[bigmix]

thanks guys I promised myself that i didn't want to read any write ups on this I will follow the directions only...back on the A-stack and thinking of reverting back to recreate and dropping the oxy for this run.

[hefsinthegym]

right there with you big guy. Gonna be hard keep my eyes away from all others including yours! Should be fun!

[Tank]

and The BigOne has landed! OK, now we're ready to do this!

(Have you thought about workout changes for this run, or just sticking with what works?)

[NHMike]

subbed!!!!

[MidwestBeast]

I'm in

[bigmix]

and The BigOne has landed! OK, now we're ready to do this!

(Have you thought about workout changes for this run, or just sticking with what works?)

Tank I got a groove right now with the high rep week, heavy week now gonna run that for while...(heavy week 4 reps being the lowest) may tweak the diet a little after reading the instructions for Yok3d.

[MidwestBeast]

Tank I got a groove right now with the high rep week, heavy week now gonna run that for while...(heavy week 4 reps being the lowest) may tweak the diet a little after reading the instructions for Yok3d.

Interesting, bro. I was actually talking to someone about that the other day. I really like the concept of reps and circuits one week and then going heavy low-moderate reps the next week and alternating to take advantage of both styles.

[bigmix]

Interesting, bro. I was actually talking to someone about that the other day. I really like the concept of reps and circuits one week and then going heavy low-moderate reps the next week and alternating to take advantage of both styles.

I've run this with guys getting ready for NFL combines and the strength and muscle endurance from this style of training were great...I've done versions of this but not as serious as now....the last time I did this 225lbs for 40+ reps on the bench was not hard at all and 315lbs for 15+...I've since stop benching as my shoulders just really bothered me for a while but its a great combo.

[michelles]

Another good one!

[bigmix]

Another good one!

I think this should be intresting Michelles as we all are working out a little different.

[bigmix]

I guess a little cut and paste to cover both logs...today was 45 minutes treadmill 30 minutes HIIT...taking smaller strides on the run for my knee's sake. Diet has been off a little to little cals....about 50 grams of carbs on non workout days and 100 on workout days.....still carb ups on Fri and Mon. Leaning out nicely at about 264-267-will up the protein again....Sups now

Cissus
Fish Oil
Prime 9-12
AP
Powerful
Oxy
Jacked(workouts weights I use Jacked and skip Oxy)
Cayenne 450mg caps 80,000 heat units( sprinkle on food add to drinks)
MBCAA's and Power Shock (great combo)

Pink will be back in about 2-3 weeks and will change back to recreate shortly or change back once the Beta starts with Yok3d.

[bigmix]

It was a short week for Back and chest (Mon was heavy Back and chest) wanted to get back on schedule and whammm Sat already time for Back and Chest.

Cable Crossover warm up 4 sets

Incline BB Smith Machine press
135lbs x20 x2
225lbs x16
275lbs x4 (rest pause 15 sec) x4 x4 x3 x1 x1

Hammer strength chest press
6 45lb plates x3 x20

Incline DB press
80lbs x3 x16

Machine press upper chest
3/4 stack x3 x12

FST-7 Cable crossover x7 x12-18

Back

Deadlifts
135lbs x20
225lbs x20
315lbs x15

Hammer strength wide grip pull downs
4 45lb plates x 16
6 45lb plates x14
8 45lb plates x12
4 45lb plates x14

T-bar rows
3 35lb plates x16
5 35lb plates x 14
7 35lb plates x14

DB rows
80lbs x16
100lbs x16
105lbs x 16

FST-7 straight arm pull downs x7 x12-16

Another great workout great pump great pace like the higher rep workouts will increase weight whenever possible. Chest felt a little off today since the week was short still a little sore but back on schedule now.
__________________

[bigmix]

This leg session was great hit a PR with squats and reps had my first taste of vomitosis for the year...I guess some things aren't gonna change.

warm up leg extensions 5 sets

Squats
135lbs x30
225lbs x25
315lbs x23
405lbs x20 PR (and I didn't get sick...yet)

Leg press
10 45lb plates x40
12 45lb plates x40
14 45lb plates x40(vomitosis had to walk out in the cold air)
16 45lb plates x30 (brutal the goal was 40....only 30)

stiff leg dead lifts
135lbs x2 x16
225lbs x2 x16

seated leg curls
130lb x12
140lb x12
150lb x12
160lb x12
170lb x12
180lb x12
190lb x12

lying leg curls
100lbs x12
100lbs x12
100lbs x12
100lbs x12

calf extensions
6 sets x15

Legs higher rep still gonna increase the weight last workout 315lbs x20 just crushed me 2 weeks later 405lbs at 20 reps wasn't bad at all next goal 495lbs for 20 so on so on 50 rep leg press is the next mini goal also....gonna be a great year.

[bigmix]

Today was arms high rep week and figured I wouldn't superset arms today just run them straight through Biceps then triceps.

Biceps warm up 3 set preacher curl machine 20 reps

Preacher Curls
115lbs x20
125lbs x20
135lbs x19 (it hurt so bad I couldn't get the last one)

Body drag curls
135lbs x12
145lbs x12
145lbs x12 125lbs x12 115lbs x8

Preacher curls machine
140lbs x12
150lbs x12
160lbs x12

alternating DB curls
40lbs x20
50lbs x20
60lbs x16

FST-7 80lbs x7 x20

Triceps extensions warm up 3 sets x20

Close grip bench
135lbs x30
225lbs x20
275lbs x12
225lbs x12

Seated tricep extensions
120lbs x12
140lbs x12
150lbs x12
180lbs x12

triceps push downs to overhead tricep extensions
60lbs x20 / overhead x12
70lbs x20 /overhead x10
80lbs x16 /overhead x8

FST-7 100lb extensions x7 x12

nice little cushion for close grip bench the bi's were pumped nice workout overall...shoulders high rep then back to heavy going into the weekend.
__________________

[wsaucer]

Looking good bigmix!

[bigmix]

Looking good bigmix!

Thanks saucer got to try and keep up with you young guys...lol your workouts still look strong too.