I am Looking to Achieve the Prison Look

[Exodus]

push press for 1 rep max.
db floor press for 5 rep max.
rack locklouts for 6-8 sets of 8-12 reps w/ 4 inch rom.
assited pullups for 1-3 sets of 12-15 reps on pullups.
1-3 sets of chest supported rows of 12-15 reps.
2-4 sets of 8-10 reps on side db raises.
1 set of 12 elbow out ext.
1 set of 12 face pulls.
2 sets of 15 reps for bicep.
and some kinda grip work.

X

 

[slobberknocker]

and some kinda grip work.

X

yeah i should do that too

 

[WalkingBeast]

haha Louden,my friend Here are tommorows plans:

Deadlift and Back day (6-8 hours, Hell fucking yes!!!) :


Deadlifts off the floor:
135x15
225x10
315x1
405x1
460x1
500x1
(Then Ill see if I can set a PR, Maybe 515? )
Then Beast Lifts!! Deads with the bar behind the legs:
500x4
545x1
565x1
585x1
(Maybe 600 if possible)
Then back down, Deadlifts off the floor:
465x1
400x6-8 ( 9 if possible)

Maybe some rack pulls also.
Then inbetween sets:
atleast 5-6 sets of chin-ups,
Maybe 4 sets on the hammer strength row machine, up to 5 plates a side. Maybe another 3 sets of dumbell rows with the 150's for 15+ reps. I improvise alot, but that gives you a good idea. Possibly over 30 sets, maybe a little less on some days. Lately Ive been so torn up from the deads and vatiations of deads, that Ive only been doing the chin-ups, along with maybe some pin loaded machine. Tendonitus in the elbow prevents me from doing barbell rows currently. When I did them I jerked the hell out of the bar, was only slightly bent over, and went up to 375 sometimes. Why am I in the gym so long? haha Good question. I take lots of rest between sets. 15-25 mins sometimes. Im in no rush. Its worked well for me. 95lbs increase on deads off the floor in 14 months. I drink 2 "Speed Stacks" and maybe a protein bar or 2 This is all I eat until I go home at night. Hope that helps!!!

 

[Exodus]

beast........ i hope your kidding about the 6-8 hours........

X

 

[Zander1983]

beast........ i hope your kidding about the 6-8 hours........

X

He's not

 

[WalkingBeast]

He's not

Nope Im insane on DL day!! Bench day also is another 5-6 hour day.

 

[louden_swain]

Nope Im insane on DL day!! Bench day also is another 5-6 hour day.

WalkingBeast,

You are a crazy muh-phuka. . .I would have to eat a couple of meals during your workouts lol.

 

[WalkingBeast]

WalkingBeast,

You are a crazy muh-phuka. . .I would have to eat a couple of meals during your workouts lol.

haha Your SWAINING ability is a gift my friend! I wish I had that so fucking bad!!! I got to force feed myself cuz I got bad nerves ,IBS (fucked up intestines,colon) , no fucking appetite most of the time. Food even makes me nauseous sometimes. I just gotta force that shit down. Im quite content not eating ffor 8 hours. But when I get home I got to force down everything!! haha Usually not a very good eating day!! Speed Stacks also cut my appetite!!

 

[Toozee]

Teardrop tattoos really help bring out the abs

LOL

 

[from zero]

I'm taking a layoff this week to allow my body to rest. Then I'm gonna follow up with Cornholio's follow up to the old school program. Basically a normal bodybuilding split, with focus on heavy compound movements, followed by holds in the stretch and contraction of the muscle in some semi-iso movements.