Earth gym

[Marsoc]

No more earth gym for now ever since I got my gym pass. And man am I sore as Fk

Back day
All to failure and or beyond. 1 minute rest between sets

Upper back-
Wide grip pull ups super set with wide grip lat pulldown's palms away
4 sets- pull ups to failure. Lat pull down 6-7 reps
5th set i held a dumbell with my feet and did 1 rep max pull ups

Pre exhausted with Seated reverse shrugs (arms straight forward and shrug back for middle trap Isolation) super set with wide grip seated cable rows
3 sets 6reps,6 reps

Regular sets of chest supported row
4 sets of 5-6-8 reps

Lower back

Close grip chin ups super set with close grip lat pull downs palms facing me
3 sets of 5 reps each

Barbell shoved in corner t bar rows super set with face down incline Y raises
4 sets of 6 reps each

Seated v grip cable rows, elbows tucked in for lower lats

3 regular sets of 6 reps

Fucking exhausted today
I lifted yesterday. Coupled with my chest sore as shit. No fun until end results lol

[Marsoc]

Ok. Been slacking on my posts

Arm day
All to failure, 45 second-1 minute rest between sets (each drop or super set is considered 1 set)

Biceps
Triple drop set
Standing shoulder width dumbell curls, finished reps then dropped 10-15lbs each drop
7reps,6,4 x3sets

Standing dumbell hammer curls
Same triple drop set and rep/set scheme

Standing super wide grip (1' beyond shoulder width) barbell curls 1,2,3 reps max.
.................................................. .................................................. ...........

Triceps-

Flat bench barbell skull crushers drop set with dumbell skull crushers
6reps, 6reps x3sets

Standing above head barbell tricep press super set with single dumbell above head tricep press (hands making the shape of diamond when gripping dumbell)
6reps,6 x 3 sets

Neutral grip standing tricep press downs. Added a 45lb plate to the full stack so when I lowered the weight after 1st set the plate will hit and drop off and I would do another 5reps with just full stack

6reps,5reps x 4sets

[Marsoc]

Shoulders

Decided to pre exhaust doing my isolations before compunds

All sets to failure
30seconds -1 minute rest between super or drop sets etc.

Because of my job doing masonry work, I have felt my front delts kind of heat up quick or maybe get a little sting going on...so I neglected them for the last 2 years I been lifting. So....I'm doing them gainbecause my shoulders are def lacking the front round mass in all from them.

Start with standing dumbell front delt raises, triple drop sets down the rack
8,6,5 reps x 3sets

Standing dumbell upright row super set right into a triple drop set side delt raise.
5reps upright row then 6,5,3 side delt raise x 3sets

Standing rear delt reverse flys super set with bent over dumbell rear delt raises.
6reps, 5reps x4 sets

Standing ,( behind neck focused )dumbell military press, triple drop set
6 reps, 5reps,3reps x 3sets

Dumbell shrugs, triple drop sets down the rack (hand were literally stuck in the grip position after I was done holding them heavy ass dumbells
6reps, 5reps,3 reps x 4 sets

Behind the back Barbell shrugs.
7reps x 4 sets

Then regular barbell shrugs (front) super set with behind back barbell shrugs.
6reps front, 6 reps back. X 3 sets

Day or 2 later my upper traps are actually sore for once lol.

[Marsoc]

Leg day

Start cold no stretching. All to failure. 30 seconds - 1 minute rest between sets

Barbell squats super set with leg press
5reps, 5reps x 3 sets

Seated leg curl 6reps x 3 sets

Single leg extensions 6reps each leg x 3 sets

Leg Abduction. 7 reps x 3 sets

Leg Aduction. 6reps drop set to 6 reps x 3 sets

Standing calf raises using standing hack squat machine with shoulder pads-6reps. super set with body weight calf raises - 15 reps
X4 sets

Seated calf raises - 7 reps x 3 sets

[Marsoc]

Chest

30seconds - 1 minute rest between sets, all to failure

Flat dumbell press, drop set, and super set with pec deck flys (lead with elbows)
6reps,4reps,3 reps x 3 sets

Incline dumbell press super set with incline cable flys
7reps,4 reps x 3 sets

Hammer strength decline press machine super set with standing decline flys
6reps,4reps x 3 sets

Seated cable pull over (using lat pull down station, start with arms extended above and pull over until arms are in the decline press position then stop ) used close grip cuz I felt it contracted better

[Marsoc]

Attachment 167144 Waiting till forearms naturally gain from gripping since im finally using free weights. Then I'll start doing forearms stuff on arm day. When I took the pic i was doing biceps so triceps werent as full. And im not one to take pics all day when i should be lifting. Finaly have this gym pass so should be starting to grow. Second week in with real equipment after 2.5 years off. And finally starting to do train front delts. Always felt them heat up do to me loading blocks on scaffolding doing masonry work. So I never trained them but been not liking my lack of development in my front shoulder department. It's all a process....

Got my HCG on order and just waiting to start my first cycle. Can't wait
Ps. That's my left my lol

[Marsoc]

Arms

All to failure. 45second - 1 minute rest between sets

Triceps:

triple drop sets - flat bench dumbell skull crushers
6reps,5,4 x3 sets

Standing above head tricep dumbell press (holding one end on one dumbell )
Triple drop set.
6reps, 5,4. X3 sets

Tricep pressdown using neutral triangle shape grip.
Drop set
Full stack Isn't enough so I put a 35 lb plate on the pin and do my 5-6 reps, when I lower it all the way down the plate hits the frame and falls off then I can do my drop set with the full stack for another 3-5 reps

6reps,4reps. X3 sets


Biceps:

Triple drop set dumbell curls shoulder width but more of an emphasis on inner bicep keeping them close (they naturally turn in close). Make sure to twist my pinky finger up for the peak contraction.
6reps, 5,5. X3sets

Triple drop set dumbell Hammer curls.

6reps, 5rps,3 reps. X3sets

Super wide bar bell curls
2reps. X2sets

[marcus300]

Attachment 167144 Waiting till forearms naturally gain from gripping since im finally using free weights. Then I'll start doing forearms stuff on arm day. When I took the pic i was doing biceps so triceps werent as full. And im not one to take pics all day when i should be lifting. Finaly have this gym pass so should be starting to grow. Second week in with real equipment after 2.5 years off. And finally starting to do train front delts. Always felt them heat up do to me loading blocks on scaffolding doing masonry work. So I never trained them but been not liking my lack of development in my front shoulder department. It's all a process....

Got my HCG on order and just waiting to start my first cycle. Can't wait
Ps. That's my left my lol

Nice forearm

[Marsoc]

Thanks they seem small compared to the avatar pic I have. But they will return in time

I need to get my biceps up. I always hated training them. I thought my tris looked swelled up that day, second thought,,I shouldn't have posted tht pic of my scrawny ass

Wait..so you can see the pic of just my forearm along with the tricep pic? I tried deleting tht one since it not flattering lol ...

[Marsoc]

Instead of the old each major muscle group one time a week with having the day after legs or back off for a total of two rest days a week. I been training HIIT n HIT together pretty intense. So the way my schedule has been working out is I been trining every other day and on the inbetween days I train calfs and abs. So I usually get all my sessions in starting Monday and finish the Tuesday of the following week. Which is only a day or so beyond normal but I get plenty of rest and get my abs and calfs in 3 days a week .

[Marsoc]

Back

All to failure , 30seconds-1minute rest between sets

Upper back

Wide grip pull ups holding a dumbell with my feet, super set with behind the neck lat pull downs
3 reps, 6 reps. X4sets

Seated reverse cable shrug (arms straight forward and shrug back for middle traps isolation) super set with wide grip cable rows.
6reps,6reps x 4 sets
Note: next time instead of doing the shrugs set first then row set. I want to combine them into one set..so I want to try maybe 2 shrugs followed by my wide grip Row andthat will be considerd 1 rep.

Chest supported rows regular sets and a 5x drop set at the end .

6reps x 4sets. Then I loaded it up heavy did drop set 3reps,3reps,5,5,4 roughly

Lower back-

Chin ups super set with close grip palms up and elbows close lat pull downs
3reps, 6reps. X 4 sets

T bar rows. Olympic bar loaded up with 25lb weights on 1 side for full range of motion using the v grip handle. Super set with standing dumbell Y raises
6reps, 8reps x 4sets

Single arm flat bench supported 1 arm rows (whatever it's called where your knee and hand is placed on the bench and row with opposite arm elbow kept to side with dumbell)...yeah those lol. 6reps each side x 3sets.

Straight leg dead lifts. 6reps x 3 sets

[Marsoc]

Shoulders and upper traps

All to failure 30seconds -1minute rest between set

Dumbell shrugs triple drop set.
6reps,5,5 x 3sets

Behind the back barbell shrugs. Rest pause
3-6reps x8-9sets

Face pulls
8reps x 3 sets

Behind neck. Military dumbell press triple drop set
6reps,4,3 x 3sets

Side delt dumbell raises. Triple drop set
6reps,5reps,4reps. X3sets

Standing Reverse cable flys super set with bent over rear delt dumbell flys.
6reps,6reps x3 sets

Reverse peck deck flys
6-8 reps X3sets

Front delt dumbell raises. Triple drop set
6reps,5,4 x 3 sets.

[Marsoc]

Upper traps are finaly toasted ..sore as frik!! And it's been a long time. I guess it was the heavier then normal dumbell triple drop sets and the rest/pause high volume sets of behind the back shrugs. I def noticed after I did my shrugs and moved on to military press. I wasn't able to get the heavy dumbells that I wanted to use above my shoulders. Traps def help out in lifting shit above shoulder height lol

[Marsoc]

Leg day .

Been gettting sore but not as I would like..like I literally can't or don't wanna walk even though I love the pain or when I come up to a curb it's like navy seal hell week stepping up on it lol...so I might add a twist. Either drop set or rest pause squats instead of the squats super set with leg press. And single leg leg press instead of normal.. drop set single leg extensions and curls , drop set Aduction and Abduction
And of course calfs will be hardcore.

I might just do rest pause for most of the exercises except the single leg leg press ..they seem to have worked wonders on tearing up my upper traps the other day

[Marsoc]

Ok I'm pleased with my change up of intensity today my little switch up just to spice things up from the usual squat super set with leg press then leg curls and extensions , Abduction and Aduction then calfs... hit the freestyle button today.

All to failure. Rest between sets 30seconds - 1minute. On my single leg workouts I would do one leg then it's super set and when Im Finished I would do the other and repeat with no extra rest other then jogging or walking across the gym to the machine .

LEGS:

Squats super set with plyometrics squats (I held a 35lb plate and did an air squat, except i exploded up off the ground and jumped as high as I could and back down , ass to the ground and repeated till exhaustion

Barbell squats 5reps, super set with exploding jump plyometrics air squats lol(holding a 35lb plate) 12 reps. X3sets (these things absolutely killed me. I'm thinking about nicknaming them the demoralizes ) actualy winded me ..they were awesome. I love strength training mixed with endurance stuff..like more applicable to real life I think

Single leg, Leg press super set with single leg, Leg extensions.
6reps leg press, 6reps extensions . X3sets each leg (no rest between each leg sets..my other leg rested while I was doing the others legs set)

Seated leg curls super set with weighted (25lbs) glute/ham raises
6reps leg curls, 4-5reps glute/ham raises x4sets

Triple drop set leg Aduction.
3reps,5,5 x 3 sets

Triple drop set leg Abduction
3reps,5reps,4reps.

Standing calf raises super set with seated calf raises
6reps standing, 5reps seated x 4sets.
After 2nd set add a triple super set of standing body weight calf raises .
I went easy of calfs since I been hitting them 3-4 times a week..I was beat after legs and it was late.
Love hitting the random button

[Marsoc]

removed
Can't figure out how to convert a video from my Facebook so it doesn't link people to my personal account. Fml..

[WasAcouchPotato]

I hear ya on the "random button". I've introduced this into my training weekly. It's fun to see where the training takes you.

[Marsoc]

Chest

All to failure. 30 second -1 minute rest between sets

Not going to lie I ran into someone and we were talking are asses off , explaining my situation I was in recently ..so I had a lot of rest after flat bench while I was on incline ..so I compensated for it on lower chest. It worked out cuz I have a decent upper chest and want a more developed lower .

Flat dumbell bench drop set then super set with pec deck flys (lead with elbows)

6 reps, drop set, 5 reps, super set flys 4-5 reps x 3 sets

Incline dumbell bench drop set and then super set with incline cable flys.

6reps, drop set 5reps, super set with flys @ 4 reps. X4 sets

Decline hammer strength bench super set with standing decline cable flys
6reps hammer strength, super set with flys @ 4 reps. X 3 sets

But then I hit the super random button. Did anoer set but triple super set and added the peck deck flys.
Another set I did was a strip set (kept moving the pin down doing as many reps as possible on the decline cable fly, roughly 4 sets then I would go right into some cable pull overs (stopping my arms when they are at the angle they would be when doing a standing decline cable fly. So this way I don't engage my lats as much by pulling all the way to my core.)

Or I Would do cable pull overs, then super set into the standing cable flys triple drop set then super set again with more cable pullovers..

Crazy random stuff to compensate for the rest I took on incline when talking lol.

This time I actualy felt the pullovers in my chest. Kept a shoulder width grip and really tried to not use my arms or lats..I think it's a muscle to kind connection you need when doing pullovers so you engage your pecs more so then your lats,.just like squats,.its easy to use lots of quads but when u focus on your hamstrings and glutes you can engage them more .

[Marsoc]

I'm usually stick with a general session concept for a month .then I switch it up.

Another variation I like doing to heavy weight high volume.
I will aim for a certain number of total rep .10reps for example. But I will achieve them 10reps by using heavy weight I can only lift 2- 3times..so I'm getting the volume in by using weight I couldn't normaly do high reps with .

I.e dumbell bench. dumbells I can only dom2-3 reps with. Drop set until I reach 10 reps total.. it's kind of similar to any triple drop sets ..but i normally just aim for 6reps each drop set , not to heavy not to light and do what I can.
People,usually do heavy weight , long rest, low volume. But I want heavy weight , high volume , little rest..who knows if this is optimal. I just want to punish myself and challenge my body and force to grow

[Marsoc]

Ok 2nd time typing this now since computer crashed.

Pretty intense back session. Total session time = 1hour and 45 minutes

All to failure, 30-60 seconds rest between sets

Upper back:

Weighted super Wide grip pull ups (holding dumbells with feet) super set with wide grip lat pulldowns.
3reps pull ups, 6-8 reps pulldowns x 4 sets
- After finished with the last set I did a multiple strip set. As many reps as I could, then lowered the weight by 1 notch after failure was reached. (Roughly 4-5 sets of 3 reps)


Pre exhaust with Seated cable shrugs (middle trap isolation) super set with super wide grip seated cable rows.

4-6reps shrug, 5reps cable rows
-Same multiple strip step concept after last set (4 extra sets of 3 reps)

Chest supported wide grip rows
5-6 reps x 4 sets
Again... the same multiple strip set concept after last set (4 extra sets of 3 reps each from the strip set)


Lower back:

Shoulder width chin ups super set with shoulder width lat pull downs.
3reps chin ups, 4-5 reps pull downs x 3 sets

T-bar rows super set with face down incline Y raises.
Olympic bar loaded one side with 25lb plates for full range of motion, use V grip for handle, other unloaded end of bar shoved in corner.

6reps tbar, 4 reps Y raises

Flat bench supported single arm dumbell rows
6reps each side x 3 reps each side.
After last set on each arm I added a triple drop set @ 3-4 reps each set.

Straight leg dead lifts / rack pulls
6 reps x 4 sets.

[Marsoc]

Shoulder and upper traps

All to failure and beyond. 30-60'second rest between sets

Behind neck military dumbell press triple drop set.
3-4 reps, 3 reps, 3 reps. X 3 sets

Dumbell shrugs triple drop set
3reps, 4 reps, 3 reps x 4 sets

Barbell shrugs : behind back shrugs super set with front of body shrugs.
6reps back shrugs, 3-4 reps front shrugs. X 3 sets
4th I did a rest pause with both front and back shrugs.
Roughly 4 sets of 3 reps out of rest pause set (back sets 1st, front sets 2nd)

Finished with a multiple strip set of face pulls. Drop the pin every other hole for about 5 sets @ 6 reps roughly each.

Dumbell upright rows super set with triple drop set side delt dumbell raises.
5reps upright rows, 3rpes side raises,4reps, 3 reps. X 4sets.

Standing reverse rear delt cable flys super set with bent over rear dealt raises super set with reverse peck deck flys.
5-6 reps reverse cable flys, 5reps bent over raises, 3-4 reps peck deck x4 sets
After last set I did a multiple strip set of standing reverse cable flys and then Super set with a multiple strip set of reverse peck deck flys.
(Dropped the weight like every pin hole for about 3-4 sets of 3-4 reps.)

Triple drop set front delt dumbell raises
2-3 reps,6reps, 6reps. X 3 sets
After last set I did something like a quadruple /sextuplet set using some dumbells I found that are inbetween the dumbells rack weight such as 12lb after the normal 15lb ones and 8pound weights after the normal 10lb ones .

Land mine front delt raises (holding a 25lb plate ). 2 regular sets of 6-8 reps.

[Marsoc]

The other day when doing shoulders I used heavy dumbells for shrugs. I had them off the rack on the ground so when I had to do my triple drop sets.id have to squat as low as I could literally ass to the ground pretty much and deadlift/deep squat these things to lift them up. About 1.5-2 day s after shoulders I noticed my hamstring a little sore, actually felt more sore then they get on leg day. Maybe it's cuz I didn't get my quads sore and So I noticed I took more...but I think I might have a New lift to incorporate on leg day.

[Marsoc]

Triceps and abs.

Normaly do arms, triceps/biceps on same day. But with my split I been using which has been a major muscle group one day, the day after I would do abs and calfs. But i don't want to be overwhelmed so I consolidated. I added biceps in to my calfs and abs day, and on another inbetween (calfs& abs day) I added tricep. So now I don't have to have a seperat day just for arms.i have a full day dedicated to either biceps or triceps .to just melt them down and at the end I'll add in some abs and calfs workouts. (Note : I didn't do calfs this time because the next day is leg day and didn't wanna burn them up)

Triceps.
I like to go heavy and high volume as usual ..but heavy with triceps especially. Because they def aid in compund movements and I want them to be like hyper boosters, strong as fuck to help out ..

Laying down Dumbbell skull crushers triple drop set.
3reps,4 reps,3 reps. X 3 sets.

Tricep machine (seated with arms extended forward to mimic skull crushers position). Triple drop set.
5reps,3reps,3reps. X 3 sets

Standing above head dumbbell tricep extension. Triple drop sets.
3reps, 4reps,5reps. X 3 sets.

Standing above head single dumbbell tricep extension. (Hands make the shape of a diamond holding the inside of one end of dumbbell.) triple drop set.

3reps, 3reps,3reps. X 3 sets

Standing tricep cable press downs. drop set. (I place a 35lb plate on the pin along with the full stack. and do my reps and when I finish I take the plate off and continue with stack.)
4reps full stack with 35lb plate, drop,set to full stack 5reps. X4 sets.
PS: I snapped the cable on the one side of the cable station area. Must be because of my massive strengths..,or because they need to fix ll their shit lol

On last set I did a multiple strip set to make up for the lack of volume for the press downs compared to the first 2 position (standing and laying down)
I did this by ....when I Finished my last set, I dropped the pin about every other hole. Made out 5 extra set of around 3 reps from this .

Abs.


Attach rope to lat pull down machine and perform weighted crunches.
Super set with super decline weighted sit-ups , super set with weighted oblique twist machine.

There is a decline bench with the leg/foot holders to lay decline for sit ups..I set it to the steepest setting, about 55-60 degrees i imagine but I place the one end on a 4"x4" wooden post with some feet attached to stabilize it..it just increase the degree of my decline angle which makes it more difficult )holding a 10lb weight since I have no medicine ball.

5reps weighted crunches , 5-8 reps weighted sit ups (after failure reached i drop the 10lb weight and do body weight till failure(roughly 3-4 reps.), 6reps each side on weighted oblique twist machine . I did all of this in a row for 4 sets.

Hanging leg/knee raises. Rest pause (I would rest and pause for about 3times each set) all to failure X3sets of triple rest pause sets.

[hollowedzeus]

'Hitting the random button'... this really does interest me. Do you find It works for you?

[Marsoc]

'Hitting the random button'... this really does interest me. Do you find It works for you?

Yea man. I ran I have a general routine I follow for a month roughly..like drop sets one month or the next month I'll do super sets
My super sets are one move and then another move that works the Same muscle group..I.e pull ups then go right to lat pulldowns and do them with no rest between. Sometime I do triple sets..and I might do seated cable shrugs (for mid traps) super set with wide seated cable rows , followed by chest supported rows..but sometimes I might add bent over barbell rows to help my stabilizers instead of the chest supported...shit like tht. But sometime I'll just use all of what I know on increasing intensity and just do some random random shit on my last set just to throw a curve ball.

It keeps it things random and exciting as well as my body guessing.
I try to have some structure like I said by keeping a general solid base routine for a month or so. But I throw in different things here's or there and switch stuff,up here and there for fun

[Marsoc]

Wowzers!!! Leg day

All to failure- 30-60 seconds rest between full sets/super sets etc..

Back barbell squats super set with weighted plyometric jump squats.(holding a 45lb plate I did a wide stance air squat ..(naturally for stability )and I exploded up and juMp as high as possible each rep)

5reps barbell squats , 8reps plyo jump squats. X 3 sets

One leg, leg press super set with one leg Leg extensions.
5 reps leg press, 4 reps extensions. X 3 sets.
(No rest between legs other then the time it takes to do the other legs sets)

Glute and hamstring laying face down single leg kickback machine. Super set with one leg leg curls.

4-5 reps kickbacks, 4 -5 reps leg curls x 3-4 sets.

Weighted hamstring and glute extensions /raises. Super set wth body weight lunges.

5reps extensions, 12 reps lunges. X 3 sets.

Leg Aduction machine. (Whatever works the outer thigh ) triple drop set.

3reps, 3reps, 3reps. X 3sets.

[Marsoc]

Chest day
All to failure and beyond, 30-60 seconds rest between sets.

Was forced to switch things up this time due to the cable station area thingy having one cable snapped (I snapped it on triceps by hanging a plate off the pin..couldn't handle the pressure my Clydesdale horshoe triceps emitt )

So I did a lot of single arm actions to utilize the only one cable for flys etc.

Lower chest -
Single arm hammer strength decline press super set with single arm standing decline cable flys. No rest other then the time it took to do the other arm.
4reps decline press, 4reps,decline flys x 3 sets.

This pre exhausted my lower chest so when I was on flat bench I figure it was hitting that lower chest even more and also putting more pressure on my middle from the lower being pre exhausted

Middle chest-
Double drop set with double super set.
Dumbbell flat bench drop set with another dumbell set, super set with dumbell flys for stabilizers,super set with pec deck flys (focused lead with my elbow and squeeze) for full range of motion flys

3reps DB bench,3reps DB bench, 4reps DB flys,5 reps peck deck flys.
X4 sets. (Chest was totally fatigued after that. But it was all to true failure so it doesn't matter what came next I don't think lol)
After final set I did a multiple strip set on the peck deck flys, by doing as many reps as I could and lowering the pin one plate each time till I Got about 5 extra sets in of about 3 reps each.

Upper chest- after remembering I only had one fly cable I changed up after this first set cluster ...
Incline DB press drop set with another DB set and super with hammer strength incline press since I forgot there was only one cable for flys.

So I switched to this for upper chest...

Upper chest-
Incline hammer strength single arm press super set with single arm standing incline cable flys. No rest between each arm other then the time it took to complete the working arm. And I switched from close,medium and shoulder width grip to see which activate more fibers or contraction * did not lock out as to engage triceps so I kept pressure on the pec at all times.

5reps hammer incline, 4 reps incline flys. X4 sets

Finisher sets-

Peck deck flys super set with full R.O.M cable pull overs (using lat pull down Machine and shoulder width grip)
6reps peck deck flys, 6 reps pullovers. X3 sets

Really felt the pullovers as a super set burning my chest

[Obs]

Chest day
All to failure and beyond, 30-60 seconds rest between sets.

Was forced to switch things up this time due to the cable station area thingy having one cable snapped (I snapped it on triceps by hanging a plate off the pin..couldn't handle the pressure my Clydesdale horshoe triceps emitt )

So I did a lot of single arm actions to utilize the only one cable for flys etc.

Lower chest -
Single arm hammer strength decline press super set with single arm standing decline cable flys. No rest other then the time it took to do the other arm.
4reps decline press, 4reps,decline flys x 3 sets.

This pre exhausted my lower chest so heh I was on flat bench I figure it was hitting that's lower chest even more and also putting more pressure on my middle .

Middle chest-
Double drop set with double super set.
Dumbbell flat bench drop set with another dumbell set, super set with dumbell flys super set with pec deck flys (focused lead with my elbow and squeeze)

3reps DB bench,3reps DB bench, 4reps DB flys,5 reps peck deck flys.
X4 sets. (Chest was totally fatigued after that. But it was all to true failure so it doesn't matter what came next I don't think lol)
After final set I did a multiple strip set on the peck deck flys, by doing as many reps as I could and lowering the pin one plate each time till I Got about 5 extra sets in of about 3 reps each.

Upper chest- after remembering I only had one fly cable I changed up after this first set cluster ...
Incline DB press drop set with another DB set and super with hammer strength incline press since I forgot there was an not one cable for flys.

So I switched to this.

Upper chest-
Incline hammer strength single arm press super set with single arm standing incline cable flys.
5reps hammer incline, 4 reps incline flys. X4 sets

Finisher sets-

Peck deck flys super set with full R.O.M cable pull overs (using lat pull down Machine and shoulder width grip)
6reps peck deck flys, 6 reps pullovers. X3 sets

Really felt the pullovers as a super set burning my chest

Thorough.

[Marsoc]

Thorough.

For sure .i always hit any muscle group I do from every mechanical angle biologically proper lol and use a multiple array of methods to do so. I don't wanna be one of them un proportioned dudes lol
Ps: I edited and added a few more details into my chest entry.

[Obs]

For sure .i always hit any muscle group I do from every mechanical angle biologically proper lol and use a multiple array of methods to do so. I don't wanna be one of them un proportioned dudes lol
Ps: I edited and added a few more details into my chest entry.

I worry about too many sets causing muscle breakdown. I realize you go for power though and are about a lot more than a look. I do six or seven excersizes at three sets each and call it good most of the time. I do not have the lung capacity for drop sets. When I am done my panties are soaked and it takes a long time to get my breath back.

[Marsoc]

I worry about too many sets causing muscle breakdown. I realize you go for power though and are about a lot more than a look. I do six or seven excersizes at three sets each and call it good most of the time. I do not have the lung capacity for drop sets. When I am done my panties are soaked and it takes a long time to get my breath back.

Your right. I use to be at the gym for 3 hours blasting away my muscle. Then I learned about the stress hormone our body will produce under long periods of stress called cortisol and it will deem the workout negative or neutral since you body won't be an anabolic atmosphere anymore. Rather the opposite I.e catabolic.
With that said I started adding HIIT to my HIT. Which means I do everything with little rest periods between my super and drop sets etc. so all together I'm at the gym for 1-1.5 hours max. Ya see what I do is the same as someone doing a set of 12 light reps..rather I'm utilizing drop set methods for example to get that same number of high volume in but using heavy weights. So heavy weight high volume ..and there no other way to achieve this high volume with heavy weight..and even if I did lots of sets with heavy 3-5 rep max ..it will still lack that endurance factor from all the rest periods etc.
I can't lift a heavy weight for 12 reps that I can only do 3-6 times obvisouly. ..so I do my 3reps, drop set to a little lighter and do 3-4 more heavy reps with no rest between etc til I reach my high volume. Simple because I don't want to just be strong to lift a car or nothing but endurance to where all I can do is run or aerobics. So I want to do wht I can hardcore for extended periods of time..
This may be u orthodox but I get it done. And hopefully it works. My issue is my diet which I wanna get right so I can drop this excess fat while keeping strength and holding my muscle and revealing it.
With that said that's why ..and I hope it works lol. But I drink my bcaa during my training so my muscles have tht fuel to jump start recovery while under that stress . I was adding Gatorade to my bcaa for the extra fuel of dextrose and carbs but I heard that this blunts growth hormone release during my session so I just been strictly bcaa and glutamine during and protein post workout ..then about 30min post workout after my growth hormone spike has dropped. ..then I eat my carbs and sugars etc to spike my igf-1 growth factor or whatever the fuck it is lol

I hope that's made sense..I try to take proven knowledge and add twists to it to feed my demands for what I think will help me for overall efficieny. I.e balance, good body and mass endurance , stamina etc along with building mental toughness to push me through grueling situations that requires longevity in high intense and sometimes moderate to heavy load output

[Obs]

Your right. I use to be at the gym for 3 hours blasting away my muscle. Then I learned about the stress hormone our body will produce under long periods of stress called cortisol and it will deem the workout negative or neutral since you body won't be an anabolic atmosphere anymore. Rather the opposite I.e catabolic.
With that said I started adding HIIT to my HIT. Which means I do everything with little rest periods between my super and drop sets etc. so all together I'm at the gym for 1-1.5 hours max. Ya see what I do is the same as someone doing a set of 12 light reps..rather I'm utilizing drop set methods for example to get that same number of high volume in but using heavy weights. So heavy weight high volume ..and there no other way to achieve this high volume with heavy weight..and even if I did lots of sets with heavy 3-5 rep max ..it will still lack that endurance factor from all the rest periods etc.
I can't lift a heavy weight for 12 reps that I can only do 3-6 times obvisouly. ..so I do my 3reps, drop set to a little lighter and do 3-4 more heavy reps with no rest between etc til I reach my high volume. Simple because I don't want to just be strong to lift a car or nothing but endurance to where all I can do is run or aerobics. So I want to do wht I can hardcore for extended periods of time..
This may be u orthodox but I get it done. And hopefully it works. My issue is my diet which I wanna get right so I can drop this excess fat while keeping strength and holding my muscle and revealing it.
With that said that's why ..and I hope it works lol. But I drink my bcaa during my training so my muscles have tht fuel to jump start recovery while under that stress . I was adding Gatorade to my bcaa for the extra fuel of dextrose and carbs but I heard that this blunts growth hormone release during my session so I just been strictly bcaa and glutamine during and protein post workout ..then about 30min post workout after my growth hormone spike has dropped. ..then I eat my carbs and sugars etc to spike my igf-1 growth factor or whatever the fuck it is lol

I hope that's made sense..I try to take proven knowledge and add twists to it to feed my demands for what I think will help me for overall efficieny. I.e balance, good body and mass endurance , stamina etc along with building mental toughness to push me through grueling situations that requires longevity in high intense and sometimes moderate to heavy load output

They did a study long ago on SEALS in which they monitored the adrenaline and cortisol levels of the men after rigorous training. The men who had the lowest levels of cortisol and adrenaline were the true elites. When the test was tried on regular infantry they levels were not comparable.
I am all about anger and explosion for short workouts. Ephedrine directly works on my adrenal gland. I can charge at it and bust out a killer workout and the pump I get blows me up enormous. If I run it too long I know my cortisol goes through the roof. Cortisol is nasty stuff. It is the reason every president ages 50 years in four. Its the anti aas.

[Marsoc]

They did a study long ago on SEALS in which they monitored the adrenaline and cortisol levels of the men after rigorous training. The men who had the lowest levels of cortisol and adrenaline were the true elites. When the test was tried on regular infantry they levels were not comparable.
I am all about anger and explosion for short workouts. Ephedrine directly works on my adrenal gland. I can charge at it and bust out a killer workout and the pump I get blows me up enormous. If I run it too long I know my cortisol goes through the roof. Cortisol is nasty stuff. It is the reason every president ages 50 years in four. Its the anti aas.

Makes sense. I wonder if your mentality plays a roll in the amount released. Like how your taking the stress or letting your self "stress out" etc..
I can't workout when Or if I'm angry. I need a clear head to go in and focus on my session.

[Obs]

Yes you mentally contol cortisol release to a hige extent. I had to learn the hard way to keep adrenaline low under stress for a long duration. When you get up 80' in te air on small branches and you get excited you will totally completely exhaust yourself. I literally made my arms cramp within an hour of being in a tree because I would inadvertently hold on too tight.

Most bullriders black out on their first ride when the chute opens. The good ones learn to control it and use it as a tool. Adrenaline and cortisol go hand in hand. I believe special forces men have this talent and thats most of what makes them. They dont shit their pants when a bullet flys at them, they stay calm, think under pressure, and their adrenaline is on a tap that they control.
I am not special forces but I have done some scary ass things over an extended period. Your thought process can make you black out or it can make you alert, on top of your game, and unstoppable. My bro is a hell of a bullrider and untouchable fighter. He has always preached to me that it was always about thinking under a rush clearly and using adrenaline to make you faster and not letting it fuck you up. Sorry for the change of topic. Just interesting to me.

[Marsoc]

Yes you mentally contol cortisol release to a hige extent. I had to learn the hard way to keep adrenaline low under stress for a long duration. When you get up 80' in te air on small branches and you get excited you will totally completely exhaust yourself. I literally made my arms cramp within an hour of being in a tree because I would inadvertently hold on too tight.

Most bullriders black out on their first ride when the chute opens. The good ones learn to control it and use it as a tool. Adrenaline and cortisol go hand in hand. I believe special forces men have this talent and thats most of what makes them. They dont shit their pants when a bullet flys at them, they stay calm, think under pressure, and their adrenaline is on a tap that they control.
I am not special forces but I have done some scary ass things over an extended period. Your thought process can make you black out or it can make you alert, on top of your game, and unstoppable. My bro is a hell of a bullrider and untouchable fighter. He has always preached to me that it was always about thinking under a rush clearly and using adrenaline to make you faster and not letting it fuck you up. Sorry for the change of topic. Just interesting to me.

O yeah I know it pretty cool when under direct pressure. Like when shit hits the fan I usually turn off my passive assertive nature and usually become pretty assertive and direct ..I actualy think I activate under pressure when it matters ya know. I never climbed trees in a harness , just mainly ground work. At most I'd rig branches and climb up a ladder and cut em with the STHL or use a pole saw. And bull riding ..yeah never had the chance and not sure if I'd ever get into it that much to take that risk lol

I wonder about physical work though. Like if one is enjoying being covered in mud or going throughout that grueling session. Making the best out of it. Talking shit or joking kinda like I do ..I Wonder if that would lower the amount of stress hormone released since you ain't stressing it. I know you answered that already like how u said being nervous can have a direct effect like how you arms cramped from being tense . I just wonder if one can control the release unknowingly by state of mind. What you said was interesting about that test they ran. Like I say , your either built for it or not

[Obs]

O yeah I know it pretty cool when under direct pressure. Like when shit hits the fan I usually turn off my passive assertive nature and usually become pretty assertive and direct ..I actualy think I activate under pressure when it matters ya know. I never climbed trees in a harness , just mainly ground work. At most I'd rig branches and climb up a ladder and cut em with the STHL or use a pole saw. And bull riding ..yeah never had the chance and not sure if I'd ever get into it that much to take that risk lol

I know you've been under stress like a mofo. I do know that is key though surviving any battle is having a clear head and solid nerve. I always was higher strung than my brother, I guess thats why I always made it a point not to piss him off lol

[Marsoc]

Hey this thread hasn't had company like this since it's birth !!

[Marsoc]

Took the day off after chest..it sucks since I go late, if i have things to do the morning after I can't go to the gym sometimes even for my off/between days I.e calfs n abs. So I will go tonight and do some abs and calfs since i been walking around all day giving kids rides on my shoulders walking up 1/4 mile hills at the ZOO! 25gram whey and milk and MCT oil breakfast , burger on wheat bread with an over easy egg on top with cheese lettuce and tomato after about 3 hours. Got home had 25 grams whey with milk and 2 tablespoons peanut butter. Then hour after had a boneless grilled chicken breast (thin cut , holds little water) with a few pieces of left over steak on a wheat wrap. Probably have a pre WO shake 25grams wth Milk, bcaa and glutamine during, post WO 45 grams whey n milk . Then an hour or two before bed I'll have me some oatmeal made with milk with peanut butter perhaps , half scoop of whey with some honey perhaps

Bcaa sand glutamine to drink while I sleep,

[Marsoc]

Straight kicked the F out of my calfs and abs today. Will explain tomorrow. Gnight u right Cvnts

[Marsoc]

PS: I plan on not looking in the mirror AKA "popping top" for a few months. I didn't look in the mirror without a shirt once while I was in prison. Honestly it silly looking everyday expecting changes regardless if I notice them or not. . I want long term dedication and after a while of hard work I'll pop top and check the results. To find solid BMI changes. i may peak here or there