Here we go... 20 week prep

[Poppy]

Going to actually use my head and keep my ego in check

Hard to do sometimes i know brother. You’re hitting on all cylinders!

 

[Kad1]

Little flat this am bud not bad

 

[Bigmurph6]

Not to much information at all actually amazing information if your piss isn’t right something isn’t right if your bowel movements or turds aren’t right there’s an issue.

Things sound like there going well I hope that your knee is good enough to start training again I wish you the best I hope it comes back quickly.

Refeeds and cheat meals are so important in our lifestyle they definitely boost metabolism.

I look forward to hearing how knee training goes brother

Looking like a true soldier

 

[Kad1]

Thank you sir

 

[Poppy]

You look great.

 

[Kad1]

Did you have your cheaters on when you looked at the photo? Lol

 

[herrubermensch]

Really pleased to hear that the knee is “so far, so good.” I’ll be eager to hear how today goes with the heavier weight. You, as always, are kicking ass and look great. Making me seriously jelly!

triple drop sets 20 reps each drop at 3 sec eccentric

Forgive my ignorance, but what exactly are these? I know what a drop set is, but triple drop sets with eccentrics? I’m losing you.

 

[Kad1]

It’s just 3 drop sets so 60 total reps. 3 sec lowering of the weight

 

[Poppy]

Hahaha no you were all blurry

 

[herrubermensch]

Got it. Thanks.

 

[herrubermensch]

How do you set the weights on your drop sets? Let’s say I’m doing incline bench. What % of 1RM do you begin with and how much do you decrease per set? Just approximately.

 

[Poppy]

Me personally I loved drop sets.

10-20 years ago my squat drop set was 315 x 10… 275x 10… 225 x 10…maybe 185 x something depending on gas left in tank… 135 x 1-2 reps shy of failure.

Once a month or so… that was it for the day. Hobble away.

 

[Poppy]

I still do them but not nearly as spectacular hahaha

 

[Kad1]

You’ll definitely have to play around but I’d start no more than 50%. Also load the bar appropriately so you can drop and get all the reps.
I’d also start with machines to mess around and feel the intensity

 

[JLee]

Looking solid!

 

[Kad1]

Thanks bud

 

[Kad1]

Here is what this weeks training looked like

Training

Day1- Legs

Leg press- 2-3warmup sets

3x 20-30 reps Leg Ext-3 drop sets is 15-20 reps per drop

Back squat- 3x20 immediately into 20 DB lunges

Hamstrings- 2-3 warmup sets

4x15-20 lying leg curl paired immediately with 15-20 half rep leg curl

Bb stiff leg dead lift 3x20-25

Day 2-Back

3 warmup sets of lay pulldown

2 working sets of lay pulldown drop set 20-25 per drop

2 drop sets of rack pulls 20-25 per drop

2 drop sets low cable row 20-25 per drop

2 drop sets lying incline DB row 20-25 per

Day 3- Chest

2 warmup sets of machine incline press

4 drop sets machine incline 20-25 per

2 drop dB flat fly 20-25 per drop

2 drop sets cable crossover 20-25 per drop

day 4 off

Day 5- shoulders

3 warmup DB shoulder press

3 drop sets DB shoulder press seated 20-25 per

3 drop sets 20-25 per drop seated DB side raise

3 drop sets BB front raise 20-25 per

3 drop sets DB rear delt 20-25 rep

6- arms

3 warmup sets straight bar cable press down

3 triple drop sets cable press down20-25 per set

3 triple drop of bent over tricep Ext 20-25 per drop

3 warmup sets of ez bar curl

3 superset of ez bar curl with close grip low pulley curl 20 per each

3x15-20 single arm dB preacher curl

7 legs

warmup sets of leg press

3x6-10 leg press

3x6-10 back swuat

3x6-10 leg ext

BB rdl 3x6-10

lyning leg curl 3x6-10

aingle leg leg curl 3x6-10

 

[Poppy]

How’s the knee feeling?

 

[NeuroRN]

Looking good buddy! And you’re so tan. I’m pretty sure nightshift has made me clear at this point. Which is one step past Casper white.

 

[Bigmurph6]

Damn