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

[Venom]

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

[will-work4andro]

Originally Posted by Venom

http://www.youtube.com/watch?v=U7JMOKFrgmU

AWESOME....enough said

[Venom]

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

[Venom]

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

[Venom]

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.

[Venom]

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...

[Commander]

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.

[Venom]

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

[Venom]

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.

[Venom]

Day #19 Hypertrophy/Lean up meso cycle

Cardio
Jog
20 bike sprints
walk