Fitraver gains and goals 2017

[Fitraver]

Back day done.

11/10 - Back/Traps/Cardio (Bens Mass Gain Routine #2 - week #7)

Focus on solid form with good stretch and contraction, 2 minute rest between working sets

Meadow Rows: warmups: 25x15, 25x15 … working sets: 75x10x4 (pull with elbow)

DB Single Arm Dead Stop Rows: working sets: 115x8x3 (let db rest in floor at bottom of each rep so you can’t use momentum on way up, have to start from dead stop)

fascia stretch for 1 minute each lat, twice

Lat Pulldowns: 135x10x4 (facing away back curled over machine leg pad- neutral grip)

Stretchers: 90x12x2 (slow reps full stretch)

Heavy partial Pulldowns: 255x8x2 (pock a weight can’t do full re with but hold for huge stretch at top and only contract to top of head, then big stretch again for each rep)

Rack Pulls: 225x8x2, 315x5x2, 365x3x2 did db pullovers this week - 65x10x3

Barbell Shrugs: warmups: 135x25, 185x15 … working sets: 225x12x4 (3 second pause at top)

Seated Shrug Machine: 70(each arm)x12x3 (3 second pause at top)

Uphill Walk: 25 minutes.

 

[Fitraver]

It’s Friday!!! Wooo. Weight was 206.2 today. Work then a brutal leg session after. Then little ones bday celebration tonight and tomorrow and techno time Sunday. Bring on the weekend…

 

[Fitraver]

There were a couple ones I actually thought I was going to have to puke during this lift. The TuT style of this lift I’m insane.

11/17 - Legs/Calves/Cardio (Bens Mass Gain Routine #2 - week #8)

6 minutes warm up on bike

Seated Leg Curls: warmup sets: 70x20, 110x20 working sets: 190x15, 200x12, 210x10, 110X35 (drop weight o a little lighter than what was started with and do 35 reps, use partials if can’t get 35 full) (as many reps as I can with toes pointed then finish with them curled if needed)

Squat (normal): warmups: 135x15, 185x15, 225x15 … worming sets: 315x15, 315x15, 225x25

Leg Press: warmups: start with 1 plate on each side and keeping adding 1 to each side until warmed up … working sets: 630x16x3 (weight should be one normally done for 12 reps, keep constant tension no locking out, really work lower half of movement and use hands to assist if needed)

1 min fascia stretch on each quad

Hack Squats (normal/high): warmups: 90x20 … working sets: 360x8x3 (pause at bottom of each rep for a second then explode up but not to full lockout then back down, keep constant TUT for all 8 reps)

DB Stiff Legged Deads: 60x12x3 (don’t come all the way up and bend knees slightly at bottom of rep, focus pushing hips back and keeping dbs up against you)

1 min fascia stretch on each quad, repeat twice

Seated Calf Raises: 90x20x5 (lower all the way down, explode up and old contraction for 3 seconds)

Uphill Walk: 25 minutes.

 

[Fitraver]

205.2. Got in one meal then will get in another before an early morning shoulder session. Followed by sushi and family time for the Little’s ones bday.

Happy Saturday people…

 

[Bigmurph6]

Enjoy your day brother

 

[Fitraver]

You too bud!

 

[Fitraver]

Smashed caps, now time to devour a lot of sushi. I’m thinking 4 rolls minimum.

11/18 - Shoulders/Abs/Cardio (Bens Mass Gain Routine #2 - week #8)

Over and Back Barbell Shoulder Press: warmups: 45x10, 65x10, … working sets: 105x12, 105x11, 105x8x2 (going for 8-12) (Press up in front, then lower behind head and press up again … hats 1 rep*

Wide Grip Shoulder Press: 75x12, 80x12x2 (hands all the way out wide, lower all the way to chest)

JM Swing DB Side Raises: warmup: 20x15x2 … working sets: 50x35x3 (drop 20x15x3 - every 5th Rep hold for pause at top)

Machine Side Raises: 40x35x3

6 Way DB Raises: working sets: 10x10x3 (seated lateral raise, and during the contracted portion, swing your arms around straight out in front of you. You then raise them straight up over your head before you reverse your actions. Bring your arms back down in front of you, swing around to the side, then lower back to starting position)

Bent Over Cable Rear Delt Flyes: 10x35x4 did seated bent over db rear delt Flyes this week 20x35x3

Incline Bench Hanging Rear Delt Swings: working sets: 35x60 (partial reps) drop 25x30 (partial reps) drop 15. x10 (full reps and flex for 2 seconds at top)

Decline Crunches: bwx30x3

Leg Raises: bwx20x3 (straight legs)

Cable Side Crunches: 70x15x3

Fasted Uphill Walk: 25 minutes.

 

[Fitraver]

205.4. Muffins. Then techno time!! Dancing the day away no way I get in all my cals since it’s 12-12 lol…

 

[Fitraver]

Morning guys. Damn! I’m 204.6 lost weight at the rave cuz I didn’t get in near my daily macros haha. Back at it today.

Hoping to make it to chest later but I am riding the struggle bus hard at work. Got about 3 hours sleep lol…

 

[Fitraver]

For a post race lift on 3 hours sleep, I’ll take it. Weights were as good as last week and some better.

11/13 - Chest/Cardio (Bens Mass Gain Routine #2 - week #8)

DB Twist Press: 30x15, 40x15 … working sets: 70x10x4 (slow solid reps, really focus on squeeze at the top) (full stretch at bottom, press up and twist pinkies in towards each other at top the top)

Incline Barbell Press: 95x15 … working sets: 200x10, 205x7 (going for 8), 210x6, 135xfail (2-3 inches above chest and 3/4 way up not full lockout)

DB Flat Bench Press: 80x8x2, 80x7x2 (going for 6) (drop 35x8, 40x8x3) (slow solid reps) (pause at bottom for 2 seconds then explode up)

Smith Decline Bench Press (wide grip): warmup: 135x40 … working sets: 185x25, 195x20, 210x12, 220x8 (drop 185x8, drop 135x8, widen grip same weight 135x8) (touch chest but only go 3/4 way up not full lockout)

Peck Deck Flyes: 130x25x3

Uphill Walk: 25 minutes skipped cardio since raving this weekend

 

[Fitraver]

Man I did not want to get up this morning 205.8 today. Climbing back up. Although Friday and Saturday are race days again, soooooo we shall see what my weight looks like on Sunday :/. I’ll do my best to get them in.

I also decided I think I am going to drop the dhb down to 350 a week vs the 510 for these last 4 weeks. Wanna see if that helps my bp at all. Was debating dropping it altogether but gunna try this first.

Legs today for me then family time…

 

[Fitraver]

Leg day done!!

11/21 - Legs/Calves (Bens Mass Gain Routine #2 - week #8)

6 minutes warm up on bike level 5

Lying Leg Curls: warmup sets: 80x20, 80x20 … working sets: 140x15, 145x12, 155x8, 150x10 (drop 110x10, drop 70x10 add weight 85x25 partials at the bottom. Only coming up about 2-3 inches) (keep toes pointed on as many reps as you can before curling them up - much harder this way so less weight than before)

Barbell Stiff Legged Deads: warmup sets: 45x20, 45x20 … working sets: 135x10x2 (super slow, really flex glutes and hams on each rep)

Leg Press: warmups: start with 1 plate on each side and keeping adding 1 to each side until warmed up … working sets: 630x10, 720x10x2 (3 second negative then explode up on each rep, super deep and controlled reps)

1 min fascia stretch on each quad

Hack Squat: 385x10, 405x10x2 (On the third set, use the same weight, but go down all the way and pause, then drive the weight back up hard. Keep TUT and dont lockout do not lock out. Do the 10 reps, then cut the weight in half and do 15 more reps)

1 min fascia stretch on each quad, repeat twice

Standing Calf Raises: 150x10x5

 

[Fitraver]

Afternoon guys. Was 205.8 this morning. Just got done with work now one for some arms.

2 more days to the rave!!!

 

[rnmuscle]

What exactly is the rave. When I was like 22 , they used to be these big party’s at empty warehouses or secret venues and we would find out where they were right before. Lots of non growth inducing substances. Then as my daughter entered her teens and later(omg) they went to these festivals with legit DJ s and in different areas tickets were like 500 bucks. Especially new years and I guess they were little Woodstock’s for techno industrial, house which in my day was ministry and dubstep, which I til then never heard of. So, to be blunt my friend…watcha talking about?

 

[Fitraver]

Wel this one is called Dreamstate it’s an all trance festival. Put on by insomniac. Same people who do edc which is in Vegas and like 500 bucks. We still go to some local ones like you described though that are underground. Techno is my favorite and that’s usually more underground feel.

 

[Fitraver]

Arm supersets. Amazing pump.

11/22 - Biceps/Triceps/Abs/Cardio (Bens Mass Gain Routine #2 - week #8)

*pair up bi/try lifts and rotate between back and forth each set - 30-45 second rest only)

Cross Body Hammer Curls: warmups: 15x15, 25x15 … working sets: 40x10x4 (let weight come all the way down and really force contraction hard at top … hard grip on db throughout)

Ss’d

Rope Pressdowns: warmups: 40x15, 60x15 … working sets: 90x12x4 (attach two ropes to make it longer, walk back fro pulley a bit and pull backwards)(squeeze hard at bottom for a second, keep elbows tight to side for good stretch)

Barbell Curls: warmups: 40x10 … working sets: 70x8x3 (3 second negative, keep perfect form)

Ss’d

Machine Dips: warmups: 110x15 … working sets: 185x12, 200x10, 210x8 (don’t fully lockout, keep constant tension, 3 second negative)

Seated EZ Bar Preacher Curls: 60x9x3 (going for 8) (squeeze hard at top, only come 90% down not fully extended)

Ss’d

Incline SkullCrushers: 50x15x3 (lower weight behind head and pause at stretched position for a second)

Prone Incline Bench DB Concentration Curls: 17.5x10x3 (going for 8) (keep weights pressed together, 20-30 second stretches after each)

Ss’d

Cable Kickbacks: 20x8x3

Leg Raises: bwx15-20x3 (focus blowing all air out on crunch)

Decline Crunches: Bwx15-20x3 (focus blowing all air out on crunch)

Pulldown Crunches: bwx15-20x2 (hang from bar and vacuum really blow all air out and pull abs to paint)

Uphill Walk: 25 minutes

 

[rnmuscle]

Oh, so its really a rave. That’s wild. Yes, EDC, is the one. That’s one reason I like these forums is there’s a lot of diversity. You must have to pre load bcaas and lytes with fluid before during and after. Man, I missed out on a lot. We wouldn’t do anything all through my twenties because I would lose a pound! LoL.

 

[Fitraver]

Yeaaaaaah thats the shittty part. No chance in hell I get in my 5500 cals I’m eating right now and I’ll be burning a shit ton of cals. Oh well, it’s my only release from my strict life.

 

[Fitraver]

Happy thanksgiving guys!! Everyone have a great one.

206.8 today, another new high should be even higher tomorrow after a big meal day today for thanksgiving.

Back workout here soon then Cracker Barrel…

 

[Fitraver]

Knocked out this entire lift in 40 minutes. Rest was basically nothing. Cardio skipped. Time to go shower then smash Cracker Barrel.

11/23 - Back/Traps/Cardio (Bens Mass Gain Routine #2 - week #9)

Focus on solid form with good stretch and contraction, 2 minute rest between working sets

Meadow Rows: warmups: 25x15, 25x15 … working sets: 75x10x4 (pull with elbow)

DB Single Arm Dead Stop Rows: working sets: 115x8x3 (let db rest in floor at bottom of each rep so you can’t use momentum on way up, have to start from dead stop)

fascia stretch for 1 minute each lat, twice

Lat Pulldowns: 135x13x2, 135x12x2 (going for 10) (facing away back curled over machine leg pad- neutral grip)

Stretchers: 90x12x2 (slow reps full stretch)

Heavy partial Pulldowns: 255x8x2 (pick a weight you can’t do full rep with but hold for huge stretch at top and only contract to top of head, then big stretch again for each rep)

Rack Pulls: 225x8x2, 315x5x2, 365x3x2 did db pullovers this week - 65x10x3

Barbell Shrugs: warmups: 135x25, 185x15 … working sets: 225x12x4 (3 second pause at top)

Seated Shrug Machine: 70(each arm)x12x3 (3 second pause at top)

Uphill Walk: 25 minutes