Dr. Wilson's - Journey to Getting Shredded

[President Wilson]

The last year in academics has been nothing short of agony for me. Prior to this year, even though I was in a doctoral program I always trained twice a day. It was my ticket to having a really conditioned physique.

However with the dissertation for the first time I had to train once per day, sometimes 5 days a week. So last spring and summer I trained a bit more powerlifting style, trying to put on more size. My strength went up decent, benching around 360, squatting about 420, and deadlifting over 500.

Then in October I started going back to more traditional bodybuilding training, only my muscles were more conditioned for powerlifting at the time. So while I was finishing my dissertation I started training with much more variety, and much higher volumes to get back in bodybuilding shape. At this point my conditioning is definately back in terms of training in the gym, and my dissertation is complete. This means two things

1. I can focus my life primarily on bodybuilding
2. I can train on my old two a day split
3. I can get shredded to bits

So with that said I currently am training twice a day, periodizing with traditional hypertrophy, shock, and then power workouts to somewhat recover. My cardio is 15 minutes every other day of interval training. My workouts are 45-60 minutes each on average, but sometimes carry over to an hour and 15.

Sunday AM

German Volume Training with 6 plates aside on the Leg Press (30-60 seconds rest between sets).

German volume training on donkey calf raises

4 sets of occluded barbell curls ss with occluded triceps pressdowns

Sunday Night PM

10 sets of decline crunches with 25 pound plate - 15-20 reps a set
10 sets of hyperextensions same rep scheme
10 sets of dumbell pullovers - 1st 5 with 70 pounds for 10 reps a set, and last 5 with 50 pounds for 15 reps a piece
4 sets of broom twists - 20 reps a piece

15 sprints on the stairmaster

Right now my volume is high, and my exercise selection is more focused on isolating the muscle and hitting it from a variety of angles.

[President Wilson]

Monday Shoulders

I am focusing mainly on my side delts

Upright Rows 85 pounds X 10 sets - 30-60 s rest, 12-15 reps

Seated Military Press X 6 sets 135 X sets of 6-10

Occluded seated reverse ss normal calf raises 12 reps per set X 4 sets

Side Lateral raises ss bent over laterals 4 sets X 12 reps with 25 pound dumbells

machine laterals 4 sets 12 reps

calf machine shrugs 8 X 12-15 reps

Cable side laterals 4 X 12 reps

[Gregsimo]

Good to see you back posting on a journal again. what does your diet/macros look like considering you train twice a day?

[arian11]

You still lifting at Gold's Gym? I just signed up on Friday and I think I may have seen a Dr. Wilson siting. I wasn't sure if it was you and I didn't want to walk across the gym and go up to some random person that wasn't you.

That's some crazy volume, I think my limbs would fall off if I did that much. Keep up the good work.

[President Wilson]

Hey Greg! My cutting macros are Carbs - 240, Pro - 220, Fat 60



Arian, I thought I saw a monster deadlifting some really heavy weight the other day, must have been you!

[President Wilson]

So back was still sore today, but I hit it anyway, more of a tune up workout

10 sets of Wide grip lat pulldowns (German Volume again) about 3/4ths of the stack X 10 reps per set

Seated cable rows ss bent over laterals X 6 sets 10 reps per set

3 sets of occluded barbell curls ss overhead occluded cable extensions

10 minutes of interval training on Stairmaster, and a 25 minute walk

[will-work4andro]

count me in...the journey to shred town, population YOU

[President Wilson]

Thanks Brother! Its on!

[antisteroids]

Yeah buddy..this will be so awesome!

[will-work4andro]

ISSN is shaping up to be a good training event