The Journey of a pHD bodybuilder - Train, Eat, and Think like a Pro!

[Venom]

Hypertrophy (shock)

was an awesome session today. Around 2 hours. I feel extremely rejuvenated since going back to singles. Mentally, there is a big difference knowing that this workout is the ONLY chance you will have today to improve your body. So each set to me seems that much more important. I am also more driven to get a few more sets, since I won't be able to have fun in the gym again for 24 hrs!

All strips today. I'll just list the exercise and starting weight. I usually strip down to the lowest possible weight. On machines w/ plug in weights I wont list the weight because it is kind of irrelevent since those machines vary in difficulty from gym to gym.

Flat unilateral bench machine 3 plates aside
Unilateral row machine
seated ab machine
barbell upright rows 115 lbs
Barbell shrugs 225
preacher curls machine
seated tricep pressdowns machine 3 plates aside
Seated plate pincher machine for forearms 2 plates
lat pulldowns wide grip
assisted dip strip - this is an awesome method. You go to failure w/ body weight and then use assited dip machine to make yourself lighter and keep going down. Works great for pullups too
cable crunches w/ twisting cable crunches
Seated shoulder press machine 3 plates aside - got this for 10. I am getting close to maxing this out. I think it can only fit 4 plates aside, and I think I can pull that off.
Front plate neck raises 25 lbs
reverse barbell curls 75 lbs
overhead cable tricep extensions


I think that is everything...looks like around 15 strips. Nice!

[Venom]

starting tomorrow, it is on....time to flip the switch and take my program to another level. Going to post every workout here.

I will be starting this doubles split:


Monday: AM: Back PM: abs/serratus
Tuesday: AM: Delts/traps PM: Chest
Wednesday: AM: Legs PM: Arms
Repeat: Thursday - Saturday
Sunday: HIIT Cardio
Repeat

I am still debating how I am going to periodize it. But it will be very hypertrophy oriented. I'll lift heavy of course, but more in an hypertrophy rep range like 8-12, sometimes I'll do some 4-6 rep sets.

This is going to be SICK!!!

[Venom]

Back - hypertrophy (light) 3*10-12 per exercise, <1 min rest between sets

Dead lifts 165 lbs
unilateral pulldowns 70 lbs aside
t-bar rows 2 plates+25
t-bar deads 2 plates+25
Straight arm pulldowns
high pull rows
cable deads
close grip lat pulldowns
face pulls
seated hyperextensions

30 sets. 60 minutes. Good first workout here. I am focusing on deads for back; nothing makes my back grow like deads - any kind of deads.

[WorkoutMchne]

Originally Posted by Venom

Going to post every workout here.

Awesome, I will look forward to this each day.

[Venom]

right on mike!

Abs/serratus in the pm

5 sets cross bench dumbbell pullovers 40 lbs *20 reps
5 sets lying leg raises
5 sets situps
5 sets dumbbell side bends 40 lbs

[Venom]

delts/traps hypertrophy (light) 3*10-15 reps, <1 min rest between sets

dumbbell shoulder press 65 lbders
barbell upright rows 75 lbs
shrug machine 2 plates aside
seated shoulder press 2 plates aside
dumbbell upright rows 35 lbders
incline dumbbell shrugs 50 lbders
alternate front dumbbell raises 25 lbders
machine side laterals
reverse pec dec flys
front plate neck raises 25 lbs

30 sets, 1 hr. Really good pump.

[will-work4andro]

Originally Posted by Venom

30 sets, 1 hr. Really good pump.

i'd say so...great work Rocking G DUBYA...question, you going to KC in Sept?

[Venom]

That's the plan! I am hoping peter can come along. The drive is gonna suck though. :-(

[will-work4andro]

Originally Posted by venom

that's the plan! I am hoping peter can come along. The drive is gonna suck though. :-(

but the show will be ***king insane....it's going to be stupid loud

[Venom]

Have u picked out a robe to wear yet lol?