Mondtster's transformation with PHs and SARMS.

[themondtster]

Week9
Day3 "off"
A1. EzCurl- 50#*8, 70*6, 80#*4, 90#*3
A2. DeclineSitUp- 35#plt 2*10, 45# 2*10
B1. HammerCurls(alt)- 25#*10, 30#*10, 35#*8, 40#*5
B2. CableCrunches- 80# 4*10
Cardio: AMT 15MIN

Kept it light. Long day at work.

 

[themondtster]

Week9
Day4 5/3/1

BBbenchPress- 135#*8, 175#*5, 200#*3, 225#*1,185# 2*5
InclineBench- 165#2*5, 155#*5, 135#2*8
DBpullover- 65# 3*10
CloseGripBench- 135# 3*6
DBflys- 45# 3*6

 

[themondtster]

Week9
Day5

MorningFastedCardio: CrossRamp 40min moderate.

Afternoon:
Squat- wu185#*8, wu205#*5, 225*5, 255*3, 285*1+(2), 225*8
1/2 Squats- 315 2*3
SeatedGoodmorning- 115 3*8
Goodmorning- 135 3*6
SuperSquat- 540# 2*5, 630# 5*5

Great Leg workout. Couldn't add anymore weight to the superSquat machine, wish I could though. Maybe ill add chains next time. Well next week it'll be back to 3 weeks of GVT. Might do a few short workouts or Cardio sessions over the weekend. Depends if I can find a sitter while the Misses is out of town.

 

[Buildingup24]

225 bench--must feel good!

 

[themondtster]

225 bench--must feel good!

Yeah. 255# is current max but can't seem to rep anything near it. Still working on developing the chest area in strength and size. Focus on strength too much in past and I regress in weights. That's when I came up with my new rotation. 3 weeks strength mostly compound movements with Barbells, then 3 weeks volume mostly dumbells and accessories. It's been working well so far. Got the idea from reading "Ask Coach Poliquin". Lots of great ideas and tips in it about lifting, technique, loading, deloading, dieting, switching it up, progression, etc.

 

[themondtster]

Week10
Day1 GVT

Morning:
A1. Deadlift 10*10- 205# 10,10,10,10,10,10,8,8,7,6
A2. BentOverRow 10*10- 115# 10,10,10,10,10,10,10,10,10,8
LatPullDowns
B1. WideGrip- 3*F 120#(14,10,8)
C1. NarrowGripReversed- 3*F 120#(10,9,8)
D1. NeutralGrip(parallel)- 3*F 120#(7,6,6)

Afternoon:
2min fast jog. 4 60+ yard sprints all out....kicked my butt. 2 min cool down walk.

Ok. It's back to 3 weeks GVT. Changed it up a bit from last times to mix it up, which ill prob do each time. Gonna do the sprints several days a week now. Hopefully ill be able to do more as do them regularly.

 

[themondtster]

Week10
Day2 GVT
A1..DBbench10*10- 55# 10,10,10,10,10,6,8,8,9,6
A2. DBfly10*10- 35# 10,10,10,10,10,8,9,8,6,7
B1. DBohp- 4*F 45#(10,8,7,7)

That's all I did today. Ran out of time due having to run errands before work tonight. Wanted to do Incline and several tris.

 

[themondtster]

Week10

Day3 Legs and Traps GVT

A1.SuperSquat10*10- 450# 10,10,10,10,10,10,10,9,9,8
A2. DBsawShrug10*10- 50# 10,10,10,10,10,10,10,10,10,8
B1. Goodmorning- 115# 4*F(14,12,10,10)
B2. PowerShrug- 225# 4*F(8,7,8,6)
C1. LayingLegCurl- 3*F 85#(12,10,8)
C2. Facepulls- 3*F 80#(20,16,18)


Pretty good for the amount of sleep I've had lately. Should have a good nights rest tonight and an off day tomorrow with light Cardio.

 

[Buildingup24]

I really like the concept of 3 weeks strength then hypertrophy for a while. How you liking the results ?

 

[themondtster]

I really like the concept of 3 weeks strength then hypertrophy for a while. How you liking the results ?

Yes. Provides a break from the same old thing. Gives a good mix between DBs and barbells and some things I usually wouldn't do. Each cycle I change it up a bit. Supersetting really helps get a good cal burn and good pumps. The book I got the idea from suggests strength for 4-6 weeks then volume for 2-3 so i just do 3 and 3 cause it works good with the 5/3/1 program. Instead of a deload week go straight into GVT. Thinking of even doing a front squat, weighted pullup, weighted dip, and power clean version of 5/3/1. Noticed that since I've been doing this my LBM has been slowly increasing along with my squat and OHP strength....not sure about bench and Deadlift yet...might be able to pull/push more. Always leery on bench because almost never have spot.