The Journey of a pHD bodybuilder - Train, Eat, and Think like a Pro! - Page 93 - ABCbodybuilding

Go Back   ABCbodybuilding > Iron, Metal, & Steel!! > Online Training Journal

Notices

Reply
 
Thread Tools
  #921  
Old 10-11-2009, 06:59 PM
Venom's Avatar
Venom Venom is offline
Venom is training, researching, or talking on ABC
Vice President Abcbodybuilding.com
 
Join Date: Apr 2001
Location: The Pain Zone
Posts: 19,500
Default

Day #12 Hypertrophy/Lean up meso cycle

Chest hypertrophy; arms occluded

8 sets flat bench 2 singles 245, 265; 10, 8 w/ 225; 10,8 185; 10, 10 135
3 sets occcluded alternate curls 25s w/ seated tricep press-downs 90 lbs
Static strip on seated chest press machine
3 sets occluded reverse barbell curls 40 lbs w/ alternate hammer curls 25s
3 sets dips BW+45, 25, 0 W/ push-ups
3 sets occluded forearms
3 sets cable cross overs
__________________
Gabriel "Venom" Wilson, Ph.D. Nutritional Sciences
B.S. (Hons) & M.S. in Kinesiology, CSCS
Vice President, ABCbodybuilding
Co-Editor. of JHR

Venom@abcbodybuilding.com
Bible Studies
Click Here to Support the Future of Bodybuilding!


Matthew 7:20
And Jesus said unto them, Because of your unbelief: for verily I say unto you, If ye have faith as a grain of mustard seed, ye shall say unto this mountain, Remove hence to yonder place; and it shall remove; and nothing shall be impossible unto you.
Reply With Quote
  #922  
Old 10-11-2009, 07:13 PM
will-work4andro's Avatar
will-work4andro will-work4andro is offline
will-work4andro is beastmode!!!
Professor of Pain!!
 
Join Date: Apr 2008
Location: Oklahoma
Posts: 3,267
Default

Quote:
Originally Posted by Venom View Post
AWESOME....enough said
__________________
TEAM NORTON
The"Outwork" mindset changed my entire life, perhaps it can help you as well

Muscle Hypertrophy occurs independent of exercise intensity
Reply With Quote
  #923  
Old 10-12-2009, 11:51 PM
Venom's Avatar
Venom Venom is offline
Venom is training, researching, or talking on ABC
Vice President Abcbodybuilding.com
 
Join Date: Apr 2001
Location: The Pain Zone
Posts: 19,500
Default

Day #12 Hypertrophy/Lean up meso cycle

Back/Core hypertrophy

7 sets pull-ups w/ plate twists - 2 singles BW+45 lbs; 5*10 BW from a variety of angles
3 sets cable rows w/ cable deads
3 sets bent over rows pendalay style - 165 lbs
3 sets cable pull-overs w/ cable crunches
3 sets hyperextensions BW+90 Lbs w/ seated crunches
2 sets occluded calve raise w/ reverse calve raise - i usually can do three, but I literally had to rip the raps off after 2. Just too much pain.
Strip on wide grip lat-pull-downs
Strip on seated ab crunches
__________________
Gabriel "Venom" Wilson, Ph.D. Nutritional Sciences
B.S. (Hons) & M.S. in Kinesiology, CSCS
Vice President, ABCbodybuilding
Co-Editor. of JHR

Venom@abcbodybuilding.com
Bible Studies
Click Here to Support the Future of Bodybuilding!


Matthew 7:20
And Jesus said unto them, Because of your unbelief: for verily I say unto you, If ye have faith as a grain of mustard seed, ye shall say unto this mountain, Remove hence to yonder place; and it shall remove; and nothing shall be impossible unto you.
Reply With Quote
  #924  
Old 10-13-2009, 04:18 PM
Venom's Avatar
Venom Venom is offline
Venom is training, researching, or talking on ABC
Vice President Abcbodybuilding.com
 
Join Date: Apr 2001
Location: The Pain Zone
Posts: 19,500
Default

Day #13 Hypertrophy/Lean up meso cycle

Arms hypertrophy

3 sets alternate curls (40, 40, 35) w/ seated tri press-down (180,180,150)
strip on preacher curls
strip on overhead tricep extensions
3 sets reverse barbell curls 60 lbs w/ behind back wrist 135, single drop on last set of each
strip on hammer curls
strip on reverse bar wrist on preacher bench
strip on seated tri extensions
__________________
Gabriel "Venom" Wilson, Ph.D. Nutritional Sciences
B.S. (Hons) & M.S. in Kinesiology, CSCS
Vice President, ABCbodybuilding
Co-Editor. of JHR

Venom@abcbodybuilding.com
Bible Studies
Click Here to Support the Future of Bodybuilding!


Matthew 7:20
And Jesus said unto them, Because of your unbelief: for verily I say unto you, If ye have faith as a grain of mustard seed, ye shall say unto this mountain, Remove hence to yonder place; and it shall remove; and nothing shall be impossible unto you.
Reply With Quote
  #925  
Old 10-14-2009, 08:50 PM
Venom's Avatar
Venom Venom is offline
Venom is training, researching, or talking on ABC
Vice President Abcbodybuilding.com
 
Join Date: Apr 2001
Location: The Pain Zone
Posts: 19,500
Default

Day #14 Hypertrophy/Lean up meso cycle

Delts/Traps hypertrophy

dumbbell shoulder press 2 singles (90, 95) 3 sets w/ 75s (15, 11,8) strip on last set
Strip on standing shrug machine
cuban rotations 40 lbs w/ bent over laterals 25s for 3 sets
static strip reverse pec flys
occluded upright rows 3 or 4 sets
neck plate raises from all angles
Occluded seated military press

I pulled out the occluded delts today. Had not done it in a while; it is a good one.
__________________
Gabriel "Venom" Wilson, Ph.D. Nutritional Sciences
B.S. (Hons) & M.S. in Kinesiology, CSCS
Vice President, ABCbodybuilding
Co-Editor. of JHR

Venom@abcbodybuilding.com
Bible Studies
Click Here to Support the Future of Bodybuilding!


Matthew 7:20
And Jesus said unto them, Because of your unbelief: for verily I say unto you, If ye have faith as a grain of mustard seed, ye shall say unto this mountain, Remove hence to yonder place; and it shall remove; and nothing shall be impossible unto you.
Reply With Quote
  #926  
Old 10-15-2009, 10:35 PM
Venom's Avatar
Venom Venom is offline
Venom is training, researching, or talking on ABC
Vice President Abcbodybuilding.com
 
Join Date: Apr 2001
Location: The Pain Zone
Posts: 19,500
Default

Day #15 Hypertrophy/Lean up meso cycle

Thighs/calves hypertrophy

Well, my injury hit rock bottom today. I could not even do squats cause it caused pain. Pretty depressing, considering how incredibly hard I worked on my squats and deads.

Good news is that I can still do everything else. So I sucked it up, and just killed my legs.

4 sets occluded leg extensions w/ hamstring curls
3 sets occluded standing calve raise
3 sets belt squats 50 lbs w/ glut-ham raise BW w/ lying leg raises
4 sets occluded leg press
3 sets occluded reverse plate tibialis raises - extremely painful
3 sets decline sit-ups w/ sissy squats

Great workout, but very depressing at the same time...
__________________
Gabriel "Venom" Wilson, Ph.D. Nutritional Sciences
B.S. (Hons) & M.S. in Kinesiology, CSCS
Vice President, ABCbodybuilding
Co-Editor. of JHR

Venom@abcbodybuilding.com
Bible Studies
Click Here to Support the Future of Bodybuilding!


Matthew 7:20
And Jesus said unto them, Because of your unbelief: for verily I say unto you, If ye have faith as a grain of mustard seed, ye shall say unto this mountain, Remove hence to yonder place; and it shall remove; and nothing shall be impossible unto you.

Last edited by Venom; 10-15-2009 at 10:38 PM.
Reply With Quote
  #927  
Old 10-16-2009, 11:58 AM
Commander's Avatar
Commander Commander is offline
Commander is enjoying bodybuilding
Super Moderator
 
Join Date: Sep 2007
Location: North East U.S.A.
Posts: 6,487
Default

Sorry to hear your injury keeps causing you pain. Try to look at the bright side, you are in a hypertrophy cycle and still were able to kill your legs and give them the stimulus they need. Hopefully, your injury can get some rest before another strength cycle.
__________________

James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
Reply With Quote
  #928  
Old 10-16-2009, 08:22 PM
Venom's Avatar
Venom Venom is offline
Venom is training, researching, or talking on ABC
Vice President Abcbodybuilding.com
 
Join Date: Apr 2001
Location: The Pain Zone
Posts: 19,500
Default

Thanks for the support!

Day #16 Hypertrophy/Lean up meso cycle

Full upper power heavy

3 sets flat bench (185) w/ pull-ups BW W/ dumbell press overhead 65s
3 sets alternate curls 40s w/ seated tri pressdown 180 lbs
3 sets standing chest press 110 lbs w/ upright row barbell 65 lbs w/ t-bar rows 2 plates on +25
3 sets reverse bar curls 50 lbs w/ behind back wrist 90 lbs
3 sets seated crunch w/ hyperextensions +45 w/ twists +25
__________________
Gabriel "Venom" Wilson, Ph.D. Nutritional Sciences
B.S. (Hons) & M.S. in Kinesiology, CSCS
Vice President, ABCbodybuilding
Co-Editor. of JHR

Venom@abcbodybuilding.com
Bible Studies
Click Here to Support the Future of Bodybuilding!


Matthew 7:20
And Jesus said unto them, Because of your unbelief: for verily I say unto you, If ye have faith as a grain of mustard seed, ye shall say unto this mountain, Remove hence to yonder place; and it shall remove; and nothing shall be impossible unto you.
Reply With Quote
  #929  
Old 10-19-2009, 05:17 PM
Venom's Avatar
Venom Venom is offline
Venom is training, researching, or talking on ABC
Vice President Abcbodybuilding.com
 
Join Date: Apr 2001
Location: The Pain Zone
Posts: 19,500
Default

Don't have time to post all workout details. Give a breif summary

Saturday: legs power. Was a tremendous workout. Layne was there so I had some extra motivation
Sunday: chest heavy arms occluded - did 5 singles w/ 275 felt great; tried to do 285 on last set, almost got it, but couldn't close the deal. :/
Today: back heavy calves occluded: I threw in a new trick and did hanging pull-ups for 30 seconds w/ 45 lb plate. Trying to cause some hyperplasia. I did t-bar rows and that seemed to aggravate my injury. I have to avoid direct lower back work right now.

Start posting full workouts again tomorrow.
__________________
Gabriel "Venom" Wilson, Ph.D. Nutritional Sciences
B.S. (Hons) & M.S. in Kinesiology, CSCS
Vice President, ABCbodybuilding
Co-Editor. of JHR

Venom@abcbodybuilding.com
Bible Studies
Click Here to Support the Future of Bodybuilding!


Matthew 7:20
And Jesus said unto them, Because of your unbelief: for verily I say unto you, If ye have faith as a grain of mustard seed, ye shall say unto this mountain, Remove hence to yonder place; and it shall remove; and nothing shall be impossible unto you.
Reply With Quote
  #930  
Old 10-20-2009, 03:16 PM
Venom's Avatar
Venom Venom is offline
Venom is training, researching, or talking on ABC
Vice President Abcbodybuilding.com
 
Join Date: Apr 2001
Location: The Pain Zone
Posts: 19,500
Default

Day #19 Hypertrophy/Lean up meso cycle

Cardio
Jog
20 bike sprints
walk
__________________
Gabriel "Venom" Wilson, Ph.D. Nutritional Sciences
B.S. (Hons) & M.S. in Kinesiology, CSCS
Vice President, ABCbodybuilding
Co-Editor. of JHR

Venom@abcbodybuilding.com
Bible Studies
Click Here to Support the Future of Bodybuilding!


Matthew 7:20
And Jesus said unto them, Because of your unbelief: for verily I say unto you, If ye have faith as a grain of mustard seed, ye shall say unto this mountain, Remove hence to yonder place; and it shall remove; and nothing shall be impossible unto you.
Reply With Quote
Reply

Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT. The time now is 11:33 PM.


Powered by vBulletin® Version 3.7.2
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.