Hell of a back session! Especially after a week of partying with the female and a badass hunting trip to our property! We killed many culls and I shot a 160 Class 9-Pointer! My cousin shot a 150 Class 8-Pointer! The new property is sick.
I felt sore immediately, haven't taken a week off in years. Got a new PR for deadlifts as of today and have three more to break this week!
My gym was having the dumbbells past 100 re-welded and the low row machine needs repair, which will explain some of the workouts and weights below.
*Not sure if I ever posted that I always perform two exercises for each rotator cuff (one set each) with a cable pulley. I do this before every workout.
**To all Universal/Animal People, the pills do work well but take time to kick in. You feel it about 20% after taking them. Before your first set, you feel it about 50% and towards the middle of the workout it kicks in 100%. If you could find fast dissolving tabs or something of that nature it would work great. OR, you could make Agent O and put them in a little bottle (something along the lines of the 5-Hour Energy Bottle). It could be an extreme shot =)**
Back
Hammer Strength Row Machine (Plate Loaded)
- 6 Plates, 14 Reps
- 6 Plates and two quarters, 12 Reps
- 8 Plates, 11 Reps
- 8 Plates and two quarters, 9 Reps
One Arm DB Rows
- 90 Pounds, 15 Reps
- 100 Pounds, 13 Reps
- 100 Pounds, 12 Reps
Another badass and intense workout. Just goes to show who the real men are out there. In the words of an IFBB Bodybuilder at my gym, "Pull up your fucking skirt, NANCY!" He actually says that to clients, it's great. I've said it before and I will say it again, VOLUME! Take your tampon out and throw some damn weight around!!
"A warrior chooses a path with heart, any path with heart, and follows it; and then he rejoices and laughs. He knows because he sees that his life will be over altogether too soon. He sees that nothing is more important than anything else.” - Carlos Castaneda
"Nothing will destroy a lifter faster, or for longer, than ego." - Jim Wendler
Tore my chest apart today! Hit a new PR for bench and since starting my 5/3/1/ Hardass Volume Training, it went up 40 pounds! I don't expect to have these kind of gains each monthly 5/3/1 cycle, but expect to progressively increase with time.
My back is so SORE! My pecs and shoulders were even a bit shaky. I will never take another week off again!
I've also had a lot of business related moves that have been happening, but since this is not a Journey thread I won't discuss them. I will say that it has rejuvenated me, especially my energy.
Chest and Abs
Flat Barbell Bench Press
- 135 Pounds, 15 Reps
- 185 Pounds, 10 Reps
- 225 Pounds, 5 Reps
- 255 Pounds, 5 Reps
- 285 Pounds, 3 Reps
- 325 Pounds, 1 Reps *PR*
- 335 Pounds, Fail (325 went up pretty easy so I tried 335, 325 was my goal so I'm happy!)
Tore my chest apart today! Hit a new PR for bench and since starting my 5/3/1/ Hardass Volume Training, it went up 40 pounds! I don't expect to have these kind of gains each monthly 5/3/1 cycle, but expect to progressively increase with time.
Hey P,
What month are you on?
I just started my second cycle today(month 2)
Respect,
Shukin
"A warrior chooses a path with heart, any path with heart, and follows it; and then he rejoices and laughs. He knows because he sees that his life will be over altogether too soon. He sees that nothing is more important than anything else.” - Carlos Castaneda
"Nothing will destroy a lifter faster, or for longer, than ego." - Jim Wendler
Tore my chest apart today! Hit a new PR for bench and since starting my 5/3/1/ Hardass Volume Training, it went up 40 pounds! I don't expect to have these kind of gains each monthly 5/3/1 cycle, but expect to progressively increase with time.
My back is so SORE! My pecs and shoulders were even a bit shaky. I will never take another week off again!
I've also had a lot of business related moves that have been happening, but since this is not a Journey thread I won't discuss them. I will say that it has rejuvenated me, especially my energy.
Chest and Abs
Flat Barbell Bench Press
- 135 Pounds, 15 Reps
- 185 Pounds, 10 Reps
- 225 Pounds, 5 Reps
- 255 Pounds, 5 Reps
- 285 Pounds, 3 Reps
- 325 Pounds, 1 Reps *PR*
- 335 Pounds, Fail (325 went up pretty easy so I tried 335, 325 was my goal so I'm happy!)
To gain serious lean mass, you've got to perform the heavy lifts too!
Stay Swole,
Bear
I've noticed your sessions are rather high in volume. How does the O hold up for you? I do H.I.T. so my lifting is only about 30min max and O holds up great. Just wondering how it holds up for you. God Bless.
5/3/1 DISCIPLINE
MOTIVATION
1308 Total in Sleeves
Squat-446
Bench-300
Deadlift-562
I've noticed your sessions are rather high in volume. How does the O hold up for you? I do H.I.T. so my lifting is only about 30min max and O holds up great. Just wondering how it holds up for you. God Bless.
To answer your question, I could perform that workout TWICE! The only problem is after my workout I am so hungry it's hard to think of anything else =)
Step up the volume. Don't follow "training programs". If you seriously want to get swole, VOLUME!
Hit the shoulders hard today! They were a bit sore from yesterday but that did not slow me down a bit. Just the price that is paid for taking a week off!
I hit a new PR for Military Press and hope to achieve my goal of hitting all 4 new PR's this week!!!!! Even after a week off I cannot believe I am still breaking PR's!!!! Very fulfilling. I perform Standing Military with a close grip to where my thumbnails are on the smooth part of the bar and my hands are on the knurling. I also use a suicide grip, it feels far more comfortable for me (thumb on top of the bar as opposed to wrapped around it).
The Smith Machine Heavy Chain Presses are used for their precision. I start at the top, bring the bar down very slowly to my chest and EXPLODE up! It really burns..
Can't wait for tomorrow, LEG DAY! My personal favorite.
Seated Smith Machine Heavy Chain Presses
- The Bar + First Link, 12 Reps
- The Bar + First Link, 8 Reps
- The Bar + First Link, 6 Reps
- The Bar + First Link, 6 Reps
- The Bar + First Link, 5 Reps
- The Bar + First Link, 5 Reps
- The Bar + First Link, 4 Reps
Yep, nothing fancy. The only way to get swole is to STICK TO THE BASICS! No fancy bullshit gimmicky programs. Form, Volume and Contraction along with the basics, that is how you will get swole in the gym. Put in the work inside and outside, it's rather simple!
"A warrior chooses a path with heart, any path with heart, and follows it; and then he rejoices and laughs. He knows because he sees that his life will be over altogether too soon. He sees that nothing is more important than anything else.” - Carlos Castaneda
"Nothing will destroy a lifter faster, or for longer, than ego." - Jim Wendler
LOL! My mistake, a little communication breakdown. Yes I will start my second month of 5/3/1 next week!
No worries.....lol
"A warrior chooses a path with heart, any path with heart, and follows it; and then he rejoices and laughs. He knows because he sees that his life will be over altogether too soon. He sees that nothing is more important than anything else.” - Carlos Castaneda
"Nothing will destroy a lifter faster, or for longer, than ego." - Jim Wendler
Hit legs today and hit another PR! I was a bit pissed off because after my week off it affected my quads. They failed before they normally do, but at least I hit a PR!! I hit my PR pretty easily, but since my quads were jelloish, I decided not to go heavier. Next week I will get 400 easy and will perform at least 8 box squat sets!!!! I am still a bit pissed so do not taunt me, thanks =)
I still absolutely love leg day. The focus is intense, I don't even talk to anyone. That's love baby!
*I also always wrap for my 5/3/1 lifts simply to benefit my knees and for every set on box squats. You never can be too careful fellahs! Don't become a dumbass and think your knees are invincible.
That chances of me ever taking a week off again is RARE! It really pisses me off when something is wrong on leg day. It is the equivalent of an Irishman not drinking on St.Patty's DAY! It's just not right!
I've got arms and abs tomorrow to finish out the week. Unfortunately, no PR's to break! But, I am trying very hard to get my biceps to grow. They are my weak point but are really starting to take shape. Having long arms, long legs and a short waist makes thing far trickier than they should be! You will never ever here me complain, everyone has their gifts and their weaknesses (at least I've only got one weak point :P ).
Regardless, next week is going to be domination.....
This is a day late, but I have been quite busy on business related issues. I spent most of yesterday shooting a video for my website, yet still tore my arms to pieces!
My biceps are starting to come along, and my arms are finally growing the way I want them to! About damn time! Hit arms and abs yesterday.
Arms and abs
Standing EZ Bar Curls
- Bar + 50 pounds, 14 Reps
- Bar + 60 Pounds, 12 Reps
- Bar + 70 Pounds, 9 Reps
- Bar + 70 Pounds, 8 Reps
Leg Ups SS Broomstick Side Twists
- 35 Reps, 30 Reps
- 32 Reps, 30 Reps
- 30 Reps, 30 Reps
Don't ever tell me that you DON'T have time to throw some weights around. There is always an excuse, and an excuse never justifies APATHY! Get off your puny ass and get swole!!!!
Nice work PantreA!
what is the link to your website?
"A warrior chooses a path with heart, any path with heart, and follows it; and then he rejoices and laughs. He knows because he sees that his life will be over altogether too soon. He sees that nothing is more important than anything else.” - Carlos Castaneda
"Nothing will destroy a lifter faster, or for longer, than ego." - Jim Wendler
Nice work PantreA!
what is the link to your website?
Thanks!
I will PM it to you when my people upload the video to the site. I had them rush the editing, should be done by next Sunday. I want it to be perfect before I advertise.
Alright everyone, a few quick updates. As ya'll know, I perform quite a bit of volume. With all of the sets above 3 for several exercises, it has left me with a state of overtraining. To remedy this, since I already perform 7-10 exercises for specific body parts, I will keep the sets at 3 for each exercise minus the 5/3/1 powerlifts and accessory power movements. Hopefully, this will help me move through the gym quicker, reduce overtraining and allow me to have more energy throughout the day.
As I get closer to advertising my business and begin taking clients, I have to stay vigilant and energetic. It will NEVER effect the intensity or style of training that I will always pursue and enjoy. I will have two passions that I will be pursuing on daily basis, I've got to stay business minded as it will be how I will earn my bread.
This is also my last week of Agent O, unfortunately. Wish I had enough to last me until commercial release!
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Originally Posted by PanterA
