Road to pure alphaness and a 1,600 total

[Oldschool]

No disrespect taken. I actually took the template from a routine I did in the past and just tweaked it to be more for my needs.

Awesome bro.

 

[Oregongearhead]

Weight today was 202.6

Workout was,

3x3 deadlifts @ 485lbs
4x8 Lat pulldowns
3x8 bent over rows
3x8 lateral raises
5x8 preacher curls
1x30 db curls
3x15 db curls
1x30 db curls
3x15 db curls
1x30 db curls
4x10 tricep pushdowns
1x30 tricep pushdowns
3x15 tricep pushdowns
1x30 tricep pushdowns
3x15 tricep pushdowns
1x30 tricep pushdowns

Nice bro. Sorry if I missed it but did you create this workout? No disrespectacular by any means just curious as hell. Looking for a different routine. Thanks in advance and keep up the good work!

Dont think Ive seen a routine quite like this ?? Hmm...

 

[Brandaddy]

Dont think Ive seen a routine quite like this ?? Hmm...

Yeah, I guess you would call it a "power hypertrophy" routine. It works perfect for me because I want to get big, but also thoroughly enjoy lifting heavy ass weights.

 

[Brandaddy]

Not a workout update but, Merry Christmas to everyone. I hope you all have a good day. Don't forget to "carb up" for tomorrow's workout. Lol.

 

[Matty19D]

I pulled some parts from your workout you last posted. My arms haven't been sore from a workout in a long time and after trying that 15-30 rep stuff, my arms dead today lol

 

[Brandaddy]

I pulled some parts from your workout you last posted. My arms haven't been sore from a workout in a long time and after trying that 15-30 rep stuff, my arms dead today lol

Lol. It is killer, plus it's quick too. The biceps one took me only about 15 mins, and the triceps were even a bit shorter.

 

[Brandaddy]

Weight today was 203.6

Workout was,

3x4 squats @ 405lbs
3x4 bench @ 315lbs
3x12 leg extensions
3x12 leg curls
4x8 calf raises
4x15 calf raises

 

[Brandaddy]

I feel pretty safe saying I have my strength back now. When I did the squats I was only taking about 1 minute rests in between sets and still hit my numbers with a couple reps in reserve. Even on bench I used the shitty narrow bench that is impossible to keep my shoulders on and I still popped out the reps just fine.

On Wednesday when I'm back in the gym, I'm going to increase the volume like planned to 4 sets for each of the big three every time I do them, but I'm keeping my training maxes the same. If everything goes good and I still have at least 2-3 reps in reserve I'll probably just bump my training maxes up as well as increase volume.

 

[Kakarot]

Subbed

 

[Brandaddy]

Squats and deads will be interesting today. I had a little predicament with pinning my 100mg test on monday. I think I hit a nerve because there isn't any bruising but about an inch in I had a really sharp pain and now my leg is sore as fuck. Lol. Time to see how good my pain threshold is.. Ha!

 

[Brandaddy]

Weight today was 202.4

Workout was,

4x8 skwatz @ 365lbs
4x8 paused bench @ 275lbs
4x6 deadlifts @ 425lbs


Those squats and deadlifts were f'n brutal, but I managed to push past the pain. Lol. Might not have been the brightest idea because the swelling is picking up quite a bit now :/

 

[Brandaddy]

Upper body hypertrophy day today. Weight was, 202.4

Workout was,

2x10 db press
4x12 lat pulldowns
4x15 seated cable rows
4x12 t-bar rows
2x8 seated press
5x8 cross body hammer curls
5x12 preacher curls
6x15 db curls
5x8 skull crushers
5x12 tricep pushdowns
5x15 french press

 

[Brandaddy]

Leg is finally back to 100%.

Weight is at 202.8

Workout was,

4x6 squats @ 380lbs
4x6 paused bench @ 295lbs
3x10 leg extensions
3x10 leg curls
4x8 calf raises
4x15 calf raises

 

[Brandaddy]

Weight was, 203.6

Workout was,

4X3 deadlifts @ 485lbs
4x3 bench @ 315lbs


Was supposed to have a day off today, but you know what? It's a beautiful fucking day to be an american, and I just don't really care. Ha.

 

[Brandaddy]

Weight today was 202.2

Workout was,

2x8 bench
5x12 lat pulldowns
5x12 bent over rows
5x12 seated rows
5x12 t-bar rows
6x12 preacher curls
1x30 db curls
3x15 db curls
1x30 db curls
3x15 db curls
1x30 db curls
8x12 skull crushers
1x30 tricep pushdowns
3x15 tricep pushdowns
1x30 tricep pushdowns
3x15 tricep pushdowns
1x30 tricep pushdowns
Drop set of drag curls
Drop set of french presses

Today was a good workout.. I don't think I've done a workout like this in... well forever. Great way to start off the new year. I think my arm pump was so intense that by the end they must've been almost 2" bigger. Lol. If only they would stay like that.

 

[Brandaddy]

Weight today was, 204.6

Workout was,

4x6 squats @ 385lbs
4x6 deadlift @ 425lbs
3x8 paused front squats

 

[Perrin Aybara]

Weight today was, 204.6

Workout was,

4x6 squats @ 385lbs
4x6 deadlift @ 425lbs
3x8 paused front squats

My kind of workout right here.

 

[Brandaddy]

My kind of workout right here.

It was pretty nice, I think for the hypertrophy phase I'm just going to squat 2x a week instead of 3 and add in some front squats to make up for lost volume. I'm actually going to took a play out of your book and I'm going to start doing weighted chins again. Not really looking forward to seeing how weak I am on those. Lol

 

[Perrin Aybara]

It was pretty nice, I think for the hypertrophy phase I'm just going to squat 2x a week instead of 3 and add in some front squats to make up for lost volume. I'm actually going to took a play out of your book and I'm going to start doing weighted chins again. Not really looking forward to seeing how weak I am on those. Lol

I've been on twice a week squat frequency for awhile now and I'm thinking it's working better for me than three times was.

Weighted chin ups always come back really fast for me. I took a few months off them last year and I was back in no time when I resumed them. Did 5x10 with +45lbs this week. Last set was a struggle though. I'll repeat this weight next time or change sets and reps.

 

[Brandaddy]

I've been on twice a week squat frequency for awhile now and I'm thinking it's working better for me than three times was.

Weighted chin ups always come back really fast for me. I took a few months off them last year and I was back in no time when I resumed them. Did 5x10 with +45lbs this week. Last set was a struggle though. I'll repeat this weight next time or change sets and reps.

I was dicking around the other day in the gym when I was benching and did chins in between sets, and I was doing sets of 10 with a pause on the top pretty easy, that was without weight though. Ultimately what I really want to do is be able to do 10 muscle ups. I just think it would be cool for someone who weighs 200+ to be able to do like 10 good form muscle ups in a row. Especially if he's also squatting 500+, benching 400+, and deadlifting 600+.