The Daily Grind – 14th Edition

flatwhite Hardgainer, Muscle Gain, Training, Training Log 0 Comments

Week 1 of controlled overreaching. The aim over the next tow weeks is to really push the volume of sessions up to my MRV or even beyond and then take a well earned deload week before blitzing the final 3 weeks before Xmas. I will incorporate techniques such as drop sets and upper sets to boost the volume without extending the duration of the sessions much.

By the end of these two weeks I will probably feel like the bloke at the top of this page looks.

My weight is about where I want it to be. I weighed 218lbs on Tuesday 14th of Nov which is right on track. Another pound a week from here until Xmas and i’ll be fat & happy! 😉

Monday –

A Bench Press, 2×6 & 2×5 (aim was 4×6 with this weight)

B Low Incline DB Bench, 2×10, 1×8 + drop set on final set

C Neutral Narrow Low Rows, 4×8

D Lat Pulldowns, 3×8 + drop set of final sets

E Prone Trap 3 Lift 3×6 (held the peak contract for a 6 count on each rep)

F DB Lateral Raises, 5×12 + last set did a super set with Poliquin Lateral Raises (basically lift with bent elbows and extend arms out at top, then lower on a 5 count)

H1 Rope pressdowns, 4×12, 1×10 + drop set on final set

H 2 EZ bar preacher curls, 4×12, 1×8 + drop set on final set

Tuesday

A Deadlift, 1×3 (4 warm ups sets before this)

B Deadstop Legpres, 5×6

C Linear Hack Press, 2×12

D Leg Extensions, 4×10 + drop set on final set

D Lying Leg Curls, 8/8/8/7 + 15 partials at end of last set

E BB Goodmornings, 3×10 (up in weight this week)

F BB Banded Hip Thrust, 2×12, 1×9 + no band drop set on final set

G Legpress Calf Raise, 4×10, 1×8 + drop set on final set

Wednesday (no more Hump Day this is Pump Day!)

A Plate Loaded Machine Shoulder Press, 8/8/7/6 (an extra set at a heavier weight…GAINZ!)

B BB Upright Rows 4×12

C Lees Lateral Raise 5×12 + drop set on final set

D Machine Reverse Flyes, 20/20/20/20/17 + drop set on final set

E1 Smith Machine Close Grip Bench, 1×14, 2×10, 1×14

E2 BB reverse curls, 1×14, 1×10, 2×14

F1 decline DB skullcrushers, 14, 12, 10, 14

F2 incline DB curls, 14, 14, 10, 14

G1 rope French press, 12, 10, 10 + super set with rope pressdowns on final set

G2 db hammer curls, 3×16 + super set with rope hammer curls on final set

On all the arms supersets I kept rest very short. Went from straight from the first exercise straight into the second and then took 30s rest before going again. This resulted in a wicked pump and some extremely light weights being thrown around.

Thursday

A Hack squats, 3×12 (as every week…still horrible but I managed a bit more weight this week)

B 45 Degree Legpress, 4×15 (extra set with more weight compared to last week)

C Leg Extension, 15, 12, 15 + drop set on final set

D Lying Leg Curls, 2×12, 2×10 + 15 partial reps on final set

C 45 degree back extensions, 5×15 + Bodyweight to failure after final set

E Machine Calf Press, 15/15/15/15/12 + drop set on final set

Friday

A Bench, 3×10, 1×8  (20 band pull-aparts between each set)

B DB shoulder press, 3×12 (first time I’ve managed this with this weight.)

C Machine Incline Press, 3×12

D Pec Deck, 12/10/8 + drop set on final set

E Lat Pulldowns, 12, 12, 12, 10

F Pronated Seated Rows, 4×12 + drop set on final set

G1 cable curls, 5×15 + drop set on final set

G2 V bar Pressdowns, 15/15/15/12/10  + drop set on final set

H Machine rear delt flyes, 20/20/20/17/20 + drop set on final set

I Machine lateral raise, 15/15/15/12/12 + drop set on final set

 

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