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Cheesedog's Mass Experiment 2015

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Cheesedog's Mass Experiment 2015

Post by Cheesedog on Sat Jan 03, 2015 2:40 am

New year, new log.  I'm going to actually try to gain some muscle mass this year, my workout plans are all laid out, so let's hit it hard.

FRIDAY, JANUARY 2

Warmup:  3 minutes of running in place, jumping jacks, and up-downs with a 3 second sprint in place between each up down, 20 seconds each

--  4 MINUTES TABATA OF:  --
--  Star Jumps
--  High Knees
--  Squat Thrust Jumps
--  Hindu Pushups


--  12 E45S ROUNDS OF:  --
1A.  Dips x 3
1B.  Horizontal Rows x 3
--  very tough by the end  --

--  12 E45S ROUNDS OF:  --
2A.  Power Cleans (95#) x 2
2B.  Bent Leg Dragon Flags x 2

--  6 EMOTM ROUNDS OF:  --
3A.  Thick bar EZ Curl (55#) x 4
3B.  Thick bar Reverse Wrist Curl x 12-10-8-6-6-6

I'll be alternating 2-3 weeks of workouts like this where I'll be hitting moderate volume, moderately heavy work with short rests, with 3-6 weeks with high reps lighter weights, and short rests with lots of intensity
techniques.


Last edited by Cheesedog on Thu Jan 08, 2015 2:26 am; edited 1 time in total
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Re: Cheesedog's Mass Experiment 2015

Post by Cesar on Sat Jan 03, 2015 6:35 am

subbed!
:popcorn: :popcorn:
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Re: Cheesedog's Mass Experiment 2015

Post by itlives on Sat Jan 03, 2015 7:33 pm

I'm here. Watching the show!

Good work as always, Cheese. :clappy:
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Re: Cheesedog's Mass Experiment 2015

Post by Cheesedog on Sun Jan 04, 2015 1:40 am

Thanks guys. Feel free to join in if you're interested!

SATURDAY, JANUARY 3


1. Ran 1 mile fast pace

-- 5 EMOTM ROUNDS OF: --
2A. Squat Jumps x 10
2B. Tricep Pushups x 5
2C. Band Pull Aparts x 6


3A. Squat Thrust Jumps x 40-35-30-25-20-15-10
3B. 2-hand KB Swings x 10-15-20-25-30-35-40
-- as little rest as possible --

4. Ran 1/2 mile moderate pace
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Re: Cheesedog's Mass Experiment 2015

Post by Dave on Sun Jan 04, 2015 2:22 am

Pff, 175 squat thrust jumps... is that all you could do? Jk, awesome workout!
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Re: Cheesedog's Mass Experiment 2015

Post by Brahma Bill on Sun Jan 04, 2015 2:19 pm

Cheesedog wrote:New year, new log.  I'm going to actually try to gain some muscle mass this year, my workout plans are all laid out, so let's hit it hard.

I'll be alternating 2-3 weeks of workouts like this where I'll be hitting moderate volume, moderately heavy work with short rests, with 3-6 weeks with high reps lighter weights, and short rests with lots of intensity
techniques.  

Sounds pretty awesome! I've always admired how you lay out the year in advance and then execute.
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Re: Cheesedog's Mass Experiment 2015

Post by Glinda on Sun Jan 04, 2015 2:35 pm

Squat jumps. My nemesis. Well done.

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Re: Cheesedog's Mass Experiment 2015

Post by Cheesedog on Mon Jan 05, 2015 1:27 am

Ha, good and sore today too!

Today was a rest day but I still got in my 100 squats.
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Re: Cheesedog's Mass Experiment 2015

Post by itlives on Mon Jan 05, 2015 1:30 am

Cheesedog wrote:Ha, good and sore today too!

Today was a rest day but I still got in my 100 squats.

:clappy: :cheers:
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Re: Cheesedog's Mass Experiment 2015

Post by Cesar on Mon Jan 05, 2015 10:11 am

itlives wrote:
Cheesedog wrote:Ha, good and sore today too!

Today was a rest day but I still got in my 100 squats.

:clappy: :cheers:

:twisted: :sparta: :zerk:
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Re: Cheesedog's Mass Experiment 2015

Post by Cheesedog on Tue Jan 06, 2015 1:39 am

MONDAY, MANUARY 5

Fairly short but dense workout today

WARMUP: 4 rounds of 20 squats, 20 jumping jacks, 10 pushups

-- 15 EMOTM ROUNDS OF: --
1A. Power Clean and Push Press (95#) x 1
1B. NG Pullup x 1
1C. 1-leg Lunge x 1/1


-- 3 ROUNDS OF: --
2A. Zottman Curls (30#) x 8/8
2B. Face Pulls x 20

A few stretches and done, good workout
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Re: Cheesedog's Mass Experiment 2015

Post by itlives on Tue Jan 06, 2015 10:48 am

Got your squats in it , too!
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Re: Cheesedog's Mass Experiment 2015

Post by Cheesedog on Wed Jan 07, 2015 2:12 am

itlives wrote:Got your squats in it , too!

Yep, Ima gonna try to get them in every day. Speaking of such ...

Short on time today, did a quick late night circuit of:

5 rounds of:

20 x squat
10 x pushups
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Re: Cheesedog's Mass Experiment 2015

Post by Cheesedog on Thu Jan 08, 2015 2:25 am

WEDNESDAY, JANUARY 7


1. Squat Thrust Jumps: 100 in 3:58.

-- 12 E45S ROUNDS OF: --
2A. Dips x 3
2B. Horizontal Rows x 3

3. HIIT: 30 seconds squat jumps/30 seconds rest x 3 minutes

-- 10 E45S ROUNDS OF: --
4A. Double KB High Pull x 3
4B. Bent Leg Dragon Flag x 3

5. HIIT: 30 seconds squat jumps/30 seconds rest x 3 minutes

-- 6 EMOTM ROUNDS OF: --
6A. Thick bar Curls (60#) x 4
6B. Thick bar Reverse Wrist Curls (30#) x 10-10-10-8-8-8
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Re: Cheesedog's Mass Experiment 2015

Post by ccheatum on Thu Jan 08, 2015 9:19 am

Nice one Cheese!
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Re: Cheesedog's Mass Experiment 2015

Post by Cesar on Thu Jan 08, 2015 9:45 am

and you are keeping the STJ under 4:00 - very cool, Cheese. the rest of your session looks solid.
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Re: Cheesedog's Mass Experiment 2015

Post by itlives on Thu Jan 08, 2015 12:17 pm

Agreed!
I'm really impressed with the STJ's. Makes me wonder how long it will take me. Notice, I said will. I will do them a little later in the year . As I get the SOH's in order, then I will attempt it.

Someone remind if'n I forget!
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Re: Cheesedog's Mass Experiment 2015

Post by Cesar on Fri Jan 09, 2015 10:00 am

Noted, Mike!
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Re: Cheesedog's Mass Experiment 2015

Post by ccheatum on Fri Jan 09, 2015 11:21 pm

Cheese, I am confused. How are you going to gain mass doing all that intense conditioning work? I see you got some weight you are moving too, but you are mostly doing conditioning. I would not think that would be helpful for building mass. Is there something I am missing? I know I can count on you to enlighten the uninitiated...
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Re: Cheesedog's Mass Experiment 2015

Post by Cheesedog on Sat Jan 10, 2015 2:13 am

ccheatum wrote:Nice one Cheese!
Cesar wrote:and you are keeping the STJ under 4:00 - very cool, Cheese.  the rest of your session looks solid.

Thanks guys!


ccheatum wrote:Cheese, I am confused. How are you going to gain mass doing all that intense conditioning work? I see you got some weight you are moving too, but you are mostly doing conditioning. I would not think that would be helpful for building mass. Is there something I am missing? I know I can count on you to enlighten the uninitiated...

That's a good question!

I know a lot of pundits tell you to lay off the conditioning and cardio when gaining mass, but for a natural endomorph like myself that's a recipe for getting bigger but fatter.  As long as I'm getting sufficient protein, good fats, and recovery I believe I can gain muscle mass while keeping the fat under control.  

FRIDAY, JANUARY 9


WARMUP:  

--  5 ROUNDS OF:  --
1A.  Squats x 10
1B.  Pushups x 10
1C.  Jumping Jacks x 10
--  no rest  --

--  10 E30S ROUNDS OF:  --
--  all with 20# weight vest  --
2A.  KB Front Squats (2 40#ers) x 1
2B.  Pushups x 2
--  Had to switch to E45S rounds the last two  --

--  10 E30S ROUNDS OF:  --
3A.  Deadlifts (255#) x 1
3B.  Chinups x 1
--  once again had to switch to E45S rounds the last two or three  --

4. Cool down: 40 squats
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Re: Cheesedog's Mass Experiment 2015

Post by Cheesedog on Sat Jan 10, 2015 10:04 pm

SATURDAY, JANUARY 9

1. 10 minutes basic capoeira practice

-- 5 ROUNDS OF: --
2A. Squat Jumps x 20
2B. Shadowboxing x 1 minute
-- 30 seconds rest --

3. Ran about 1 1/4 miles
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Re: Cheesedog's Mass Experiment 2015

Post by Dave on Sun Jan 11, 2015 3:44 pm

So, how is the experiment coming along, anyway? Noticing a difference in the mirror or on the scale yet?
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Re: Cheesedog's Mass Experiment 2015

Post by Cheesedog on Mon Jan 12, 2015 1:54 am

Ha, I haven't checked my weight yet. As far as the mirror goes nothing really yet, but the year is young.
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Re: Cheesedog's Mass Experiment 2015

Post by Dave on Mon Jan 12, 2015 12:15 pm

True. I know that lately whenever I put in a half decent session I can see minor changes in the mirror, but that's more likely just because I haven't been training as often or intensely lately...
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Re: Cheesedog's Mass Experiment 2015

Post by ccheatum on Tue Jan 13, 2015 12:50 am

Thanks for 'splaining cheese! That makes a lot of sense now.
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Re: Cheesedog's Mass Experiment 2015

Post by Cheesedog on Tue Jan 13, 2015 2:49 am

MONDAY, JANUARY 12

1. 100 Squat Thrust Jumps in 3:59.

-- 10 EMOTM ROUNDS OF: --
2A. Dips x 3
2B. Horizontal Row x 3

3. Ran 1/2 mile fast pace

-- 10 EMOTM ROUNDS OF: --
4A. High Pulls (115#) x 3
4B. Hanging Knees to Elbows x 3

5. Ran 1/2 mile fast as possible

-- 5 ROUNDS OF: --
6A. Thick Bar Curls (65#) x 3
6B. Thick Bar Reverse Wrist Curl (30#) x 10
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Re: Cheesedog's Mass Experiment 2015

Post by Cheesedog on Thu Jan 15, 2015 2:37 am

WEDNESDAY JANUARY 14

-- 15 EMOTM ROUNDS OF: --
1A. Power Clean and Push Press (105#) x 1
1B. Pullups x 1
1C. 1-leg Lunge x 1/1

-- 4 ROUNDS OF: --
2A. Body Row to chest x 10
2B. Pushups x 10
2C. Lunge Jumps x 10/10
-- as little rest as possible --
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Re: Cheesedog's Mass Experiment 2015

Post by Cesar on Thu Jan 15, 2015 9:49 am

I love alternating lunge jump!
they make the quads burn. did them this morning and during those 30secs, I kept thinking come on it will burn for just another 29secs - mind you it was 2:00 worth as it was 4 rounds of 30s.
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Re: Cheesedog's Mass Experiment 2015

Post by ccheatum on Thu Jan 15, 2015 11:37 pm

Great workout!
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Re: Cheesedog's Mass Experiment 2015

Post by Cheesedog on Fri Jan 16, 2015 2:21 am

Thanks guys!

I did my first weigh-in of the year. Since I started my mass gain experiment I have lost 5 pounds of fat, and gained 3 pounds of muscle. Not too shabby.

I just realized I didn't mention much about diet. Right now I'm on a ketogenic regimen with intermittent fasting every day. Lots of protein and good fats. I've been experimenting with butter coffee ( I got some of that Kerrygold grass fed butter on sale, good stuff) and coconut oil.
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Re: Cheesedog's Mass Experiment 2015

Post by Cheesedog on Mon Jan 19, 2015 2:08 am

I couldn't post this last night due to some computer problems, but it looks like I have them sorted out now.

For the next few weeks my workouts will be different from anything I've done in a LONG time. I'm talking pre-internet long. Lots of pyramid sets, supersets, tri-sets, body part splits, and slow, painful eccentrics (3 seconds at least). Making light weight FEEL heavy and tons of time under tension will be the norm.

SATURDAY, JANUARY 17

WARMUP: foam rolling, joint mobility

-- All rest periods are as short as possible, literally just enough time to grab the next weight and get set, unless otherwise noted.

1. Pushups: wide x 8, regular x 8, narrow x 8

2. DB Bench Press: 20# x 15, 25# x 12, 30# x 8, 30# x 8

3A. Incline Fly: 15/12/8 with 30#, actually a bit too heavy
3B. Incline Press: 15/12/8 with 30#. Didn't put the weights down between the flyes and presses, no rest. Painful!

4A. Close Grip Bench Press: 15/12/6 with 60#
4B. Flat Flyes very slow: 15/12/7 with 30#
4C. Pushups x 8
-- Good burn

5A. DB Skullcrushers: 20# x 15/ 20# x 12/ 25# x 8
5B. DB Kickbacks: 20# x 15/12, 25# x 8
5C. Tricep Pushups x 8
-- Very painful, and I had to do KNEE tricep pushups because my arms could hardly straighten out by the end


A couple of stretches and done, good workout.
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Re: Cheesedog's Mass Experiment 2015

Post by itlives on Mon Jan 19, 2015 8:42 pm

Doing all that slow is going to really hurt. The only real slow things I ever did was squats in Kung Fu. Not fun....
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Re: Cheesedog's Mass Experiment 2015

Post by Cheesedog on Tue Jan 20, 2015 2:53 am

You can say that again. I'm thinking that it will be easier on the joints though, so that's a plus. Really the hardest thing about it is the mind set. I'm used to lifting EXPLOSIVELY and lowering under control but not particularly slowly.

Too busy to get in a workout the last couple of days. Annoying. :grrr!:
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Re: Cheesedog's Mass Experiment 2015

Post by itlives on Tue Jan 20, 2015 11:06 am

I think it j-man that mentioned something about good for joints and connecting tissue.
Something to consider, at your age, if you drop the explosive stuff altogether, you will lose it. I'm having a real hard time trying to get back explosive push ups. My muscles just won't fire quickly. Really frustrating!
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Re: Cheesedog's Mass Experiment 2015

Post by ccheatum on Tue Jan 20, 2015 11:04 pm

What is the reasoning behind the change in focus, cheese?
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Re: Cheesedog's Mass Experiment 2015

Post by Cheesedog on Wed Jan 21, 2015 3:05 am

itlives wrote:I think it j-man that mentioned something about good for joints and connecting tissue.
Something to consider, at your age, if you drop the explosive stuff altogether, you will lose it. I'm having a real hard time trying to get back explosive push ups. My muscles just won't fire quickly. Really frustrating!

It's only for a few weeks, I'll be alternating periods of fast and slow lifting.

ccheatum wrote:What is the reasoning behind the change in focus, cheese?

The first 3 weeks were to promote myofibrillar hypertrophy, the next 3 weeks more sarcoplasmic growth. Then back to myofib work and so on.
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Re: Cheesedog's Mass Experiment 2015

Post by itlives on Wed Jan 21, 2015 9:39 am

Had to look up those big words . There's conflicting schools of thought on the subject . No way! Someone disagrees with someone else!
Anyway, carry. on soldier! I can't argue with your fitness level!
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Re: Cheesedog's Mass Experiment 2015

Post by Dave on Thu Jan 22, 2015 12:14 am

itlives wrote:Anyway, carry. on soldier! I can't argue with your fitness level!

I heard that!
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Re: Cheesedog's Mass Experiment 2015

Post by Cheesedog on Thu Jan 22, 2015 2:16 am

Thanks guys.

Yesterday's workout was a big disapointment. I got just two sets in (goblet wide stance squats) when I started getting the most incredible muscle cramps I have ever had in my adductors and hammies. I was literally stuck in one spot for about 5 minutes because I couldn't even shift my weight to take a step without cramping up. Tried to do some other movements once the cramping settled down but it was a no-go. Today my legs are as sore as if I'd worked them, but are otherwise fine. :shrug: I realize now that I should have warmed up more, and started with a lighter weight for the high rep sets. Live and learn!

Anyway, enough complaining. On to today's workout.

WEDNESDAY, JANUARY 21

1. SLDL: lighter than usual since my legs are INCREDIBLY sore!
-- 80# x 15-12-10

2A. DB Pullover: 25# x 15, 30# x 12, 35# x 8, 30# x 8
2B. Pullups x 5-5-4-3

3A. Reverse grip Bent Row: 80# x 15-12-10
3B. 1-hand Bent Row: 40# x 10-8-6
3C. DB Reverse Fly: 10# x 15, 15# x 12, 15# x 8

4. Chinups x 5-4-3

5. DB Screw Curls: 15# x 15, 20# x 12, 20# x 8

6. Hammer Curls: 15# x 12-10-8

7. Thickbar Curls: 35# x 15, 45# x 12-8-8

I hate high reps. Each set seems interminable, and it's been so long since I've had a "pump" that it feels weird to get one now. Seems strange to me that some guys live for it.
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Re: Cheesedog's Mass Experiment 2015

Post by ccheatum on Thu Jan 22, 2015 7:46 am

Nasty cramps! That'll teach you, I guess.
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Re: Cheesedog's Mass Experiment 2015

Post by itlives on Fri Jan 23, 2015 9:48 am

If I remember right, there was a super slow routine some guy came out with years ago. You could only do it once or twice a week because of how sore you get. I guess you're doing your slow stuff correct!
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Re: Cheesedog's Mass Experiment 2015

Post by Cheesedog on Sat Jan 24, 2015 2:39 am

ccheatum wrote:Nasty cramps! That'll teach you, I guess.

I sure hope so!

itlives wrote:If I remember right, there was a super slow routine some guy came out with years ago. You could only do it once or twice a week because of how sore you get. I guess you're doing your slow stuff correct!

You must be right, normal soreness I'm used to, but the last week has been one for the record books.

FRIDAY, JANUARY 23


1. Overhead Press: 45# x 15, 55# x 12, 65# x 8, 60# x 8
-- just enough time between to change weights

2A. DB Lateral Raise: 15# x 15, 15# x 12, 20# x 8, 20# x 8
2B. Upright Row: 45# x 15, 55# x 12, 60# x 8, 65# x 8

3A. Reverse grip Overhead Press: 35# x 15, 40# x 12, 45# x 10
3B. DB Front Raise: 15# x 25-20-15
3C. DB Rear Fly: 15# x 15, 15# x 12, 20# x 8
-- first time I ever tried reverse grip pressing, weird but good

4A. Shrugs: 135# x 15-12-10-8
4B. Bent Row position shrugs: 80# x 15-12-10-8











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Re: Cheesedog's Mass Experiment 2015

Post by Cheesedog on Mon Jan 26, 2015 2:13 am

I've been super busy the last week and a half ... first the dishwasher died, so we had to get a new one. And some flooring had to be replaced because the old dishwasher leaked all over. My wife is starting a new job, so she's bee doing orientation, training, getting a TB test ('cause she'll be working with the elderly), and a police check. And selling my old car (which I'll solely miss), and lining up a new one for the wife. So I've missed a couple of workouts, but I've stuck to the diet. I weighed in today, I've lost a total of 4 pounds, but I've gained muscle while losing fat, around 3 pounds worth. The shift from heavy lifting to light high rep lifting combined with the ketogenic diet is really working so far. Anyway, here's today's workout.

SUNDAY, JANUARY 25


1. DB Bench Press (well, really swiss ball presses, since I don't have a bench :mrgreen: )
-- 40# x 8, 35# x 12, 30# x 15, 25# x 20

2A. Incline Fly: 30# x 8, 25# x 12, 20# x 15
2B. Incline Press: 30# x 8, 25# x 12, 20# x 15

3A. Close grip Press: 30# x 8, 25# x 12, 20# x 15
3B. Flat Fly: same weights and reps
3C. Pushup x 5-5-5

4. DB Skullcrushers: 20# x 15-12-10-8

5A. DB Kickbacks: 20# x 15-12-10-8
5B. Tricep Pushups x 5-5-5










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Re: Cheesedog's Mass Experiment 2015

Post by itlives on Mon Jan 26, 2015 9:13 am

Since you're the only one that will miss the old car, and the wife gets a new one for the new job, all's well! Hope the job works out for her.

Good news on the weight/muscle front!
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Re: Cheesedog's Mass Experiment 2015

Post by Cheesedog on Tue Jan 27, 2015 2:08 am

Thanks Mike. I wasn't completely sure that the keto diet would work as well as it has been but most of my research indicated that it would. I believe the grass fed butter and coconut oil is a big help too. Combined with the heavy lifting for myofibril growth and high rep pump work for sarcoplasmic proliferation and growth hormone enhancement it's been kind of astonishing how well it's been working. I'm pretty happy about it.
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Re: Cheesedog's Mass Experiment 2015

Post by itlives on Tue Jan 27, 2015 10:09 am

Where did or does the growth hormone enhancement come from?
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Re: Cheesedog's Mass Experiment 2015

Post by Cheesedog on Wed Jan 28, 2015 2:10 am

itlives wrote:Where did or does the growth hormone enhancement come from?

High rep work to failure with short rests. Basically if it burns it stimulates growth hormone release.

Speaking of burn ... :twisted:

TUESDAY, JANUARY 27

1. Wide stance Goblet Squats: 20# x 20, 25# x 15, 35# x 12, 45# x 10

2A. Front Lunges x 15-12-10
2B. Reverse Lunges x 15-12-10

3A. Squat jumps x 15-12-10
3B. Split Squats x 15-12-10
3C. SLDL (135#) x 12-10-8

4A. 1-leg Calf Raise, 2 x 12
4B. Bent Leg Calf Raise, 2 x 15
4C. Leg Raises, 2 x 25

94 squats and 111 lunges. Gonna be so sore tomorrow :scaredy: :toothy:
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Re: Cheesedog's Mass Experiment 2015

Post by itlives on Wed Jan 28, 2015 9:14 am

Yes, you are !
Good work, Rich.
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Re: Cheesedog's Mass Experiment 2015

Post by Dave on Wed Jan 28, 2015 5:46 pm

:shock: I hope you have tomorrow off!
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Re: Cheesedog's Mass Experiment 2015

Post by Cheesedog on Thu Jan 29, 2015 2:54 am

itlives wrote:Yes, you are !
Good work, Rich.

Way sore! Thanks Mike

Dave wrote::shock:   I hope you have tomorrow off!

Nope! :D Today is back and biceps day! :curl:

WEDNESDAY, JANUARY 28

1. KB RDL (two 40#) x 15-12-10-8

2A. Pullovers: 20# x 15-12-10-8
2B. Pullups: 6-6-5-4

3A. Body Rows: 15-12-8
3B. KB Bent Row: 40# x 10-8-6
3C. Reverse Fly: 10# x 15-12, 15# x 8

4. Chinups: 6-6-6

5A. DB Screw Curls: 20# x 15-12-10-8
5B. DB Hammer Curls: 20# x 12-10-8

6. Thick EZ Bar Curl: 35# x 15, 45# x 12-10-8
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