This may sound like an off the wall video, but i dare you to watch many more of the youtube videos of this guy.  Even if you don’t agree with things i says, i find it refreshing sometimes to simply here view points from knowledgable people who make us think about all of the things we learn in the mainstream media.

The video is all about challenging the traditional views and mainstream advice about eating breakfast, and comparing it with the history of mankind.

·       Barbell Walking Lunges: 185lbs x 16 paces, 185lbs x 16 paces superset w/

·       Leg Press (high foot placement): 540lbs x 20, 540lbs x 17

·       Lying Leg Curls: 180lbs x 14, 180lbs x 14 superset w/

·       SLDL: 135lbs x 16, 135lbs x 16

·       Single Leg Curls (no rest between sets): 90lbs x 10/10, 90lbs x 8/8, 90lbs x 6/6, 90lbs x 2/2 drop 45lbs x 10/10, 45lbs x 8/8, 45lbs x 6/6, 45lbs x 2/2

·       Hybrid Calf Training: 4 sets

·       Cardio: Precor Elliptical 30 minutes

This was one of the best hamstring workouts I‘ve ever had. I became light-headed during super setting the lunges and the leg presses which was pretty sweet. All in all my legs were destroyed after this workout and are now pretty sore right now.

·       Seated Dumbell Laterals: 40lb’ers x 20/20, 40lb’ers x 20/20 40lb’ers x 20/20

·       Upright Row: 135lbs x 16, 135lbs x 16, 135lbs x 14

·       Hammer Strength Military Press: 270lbs x 1, 270lbs x 15, 270lbs x 15

·       Bent Over Dumbell Laterals: 30lb’ers x 16/16, 30lb’ers x 16/16, 30lb’ers x 16/16

·       Dumbell Shrugs: 100lb’ers x 20, 100lb’ers x 20, 100lb’ers x 20

·       Crunches: 30, 30, 30 superset w/V-Ups: 15, 15, 15

·       Cardio: Precor Elliptical Cross Trainer 20 minutes

·       Cardio: Stepmill 10 minutes

I went high volume repetitions today to give my joints a break. I’ve had some rotator issues in the past so if I don’t feel up to pushing weight I don’t. That’s why I love these higher volume weeks because they do indeed give the joints some rest and offer a different form of stimulation. Believe it or not, these volume workouts are much more tiring than the power training workouts which precede them.

***I’m excluding all warm-up sets***

AM Cardio Fasted: 40 Minutes Precor Elliptical

Hammer Grip Pull Ups: BW x 24, BW x 22, BW x 21

Full Stretch to Neutral Wide Cable Rows: 160lbs x 15, 160lbs x 15, 160lbs x 15

Dumbell Rows: 100lb’ers x 16/16, 100lb’ers x 16/16,

Dumbell Pullover: 100lbs x 14, 100lbs x 14

Sarcev Style Wide Grip Deadlifts: 135lbs x 20, 135lbs x 20

Cardio: 20 minutes Precor Crosstrainer

·       Cardio: 25 minutes on the Precor Crosstrainer

·       Cardio: 25 minutes on the Stepmill

·       Cardio: 20 minutes on the Precor Stationary Bike

If you haven’t already noticed I do a lot of cardio while bulking up. This is definitively not for everyone but works well for me. It allows my metabolism to remain high and helps me put on quality mass.

I feel that no cardio approach to bulking is severely flawed. First off, when you metabolism is low you are utilizing nutrients less efficiently. Either they are stored as fat or expelled as waste

Secondly, a lot of people don’t realize between type II (fast twitch) and type I (slow twitch) muscle fibers. In your legs you will find a mixed population of both but they are mostly fast twitch muscle fibers. Typically when you train legs using weights you are not really using an applied force which allows you to move fast. So in essence, you aren’t training them properly. This is why sprinting is great for leg development and if anything, so is resistance based cardio. This is just my theory but I have noticed when I did more cardio to bulking my lower body remains much more balanced with my upper than not.

I should also mention that during my cardio session I’m not just going through the motions. I’m usually moving to music that is about 140-160 beats per minute so when I’m on an elliptical machine or bike I’m matching the tempo. Believe it or not, my cardio sessions are just as hard as the weight sessions if not harder.

·       Flat Barbell Bench: 315lbs x 15, 315lbs x 15, 315lbs x 14

·       Hammer Strength Incline Bench: 320lbs x 12, 320lbs x 12, 320lbs x 12

·       Pec Dec: 200lbs x 20, 200lbs x 21, 200lbs x 20

·       Decline A-Trainer Flyes: 70lbs x 12/12, 70lbs x 12/12

·       Speed Dips: BW x 30, BW x 30

·       Cardio: Precor Elliptical 20 minutes, Stepmill 10 minutes

My work out went extremely well as I expected. My chest was pounding because it was so pumped up. I should probably mention that on these Rep Range weeks and most others except for shock I’m not going to failure and never use a spotter. My theory is if you can’t control the weight well and stimulate the chest in a given rep range then you are doing something wrong and should drop your poundage down a bit.

·       Lateral Dumbell Raises: 70lb’ers x 6/6, 70lb’ers x 6/6

·       Hammer Stength Shoulder Press: 450lbs x 3, 450lbs x 3 (PR)

·       Rear Delt Cable Crossovers: 80lbs x 6/6, 80lbs x 6/6

·       Upright rows (to mid chest): 185lbs x 6, 195lbs x 3 (PR)

·       Dumbell Shrugs: 140lb’ers x 6/6, 140lb’ers x 6/6

·       Crunches: 20, 20, 20, 20

·       Cardio: 35 minutes Stepmill

Anyway, this workout was extreme. I never pushed up that type of weight on the Hammer Stength Shoulder press or upright rows. I’m noticing some increased strength after only the first week or at least I am feeling stronger and more eager to try pushing more weight.

·       Cambered Bar Curls: 145lbs x 6, 145lbs x 6

·       Decline Close Grip Bench Press: 315lbs x 5, 315lbs x 3

·       Double Arm High Cable Curls: 90lbs (per side) x 6/6, 90lbs (per side) 5/5

·       Skull Crushers: 145lbs x 8, 155lbs x 5

·       Dumbell Hammer Curls: 70lbs x 6/6, 70lbs x 6/6

·       Single Arm Cable Extensions: 80lbs x 6/6, 80lbs x 6/6

·       Calf Press ( on a Leg Press): 540lbs x 30, 540lbs x 30, 540lbs x 30 superset w/

·       Standing Calf Press (flat): bw x 30, bw x 30, bw x 30 superset w/

·       Standing Calf Press (block): bw x 30, bw x 30, bw x 30 superset w/

·       Single Leg Calf Press (block): bw x 15/15, bw x 15/15, bw x 15/15 to the top with NO rest

·       Cardio: 30 minutes on a Precor Elliptical

Thoughts…

After a few warm up sets I was feeling pretty dang pumped and strong. This workout was about pushing some limits I never pushed before and moving some serious weight seemed easy. I also haven’t had any pre-workout stems in a while so the SAN Tight RTD definitely got me fired up. This with Octane and SizeON got my blood pumping and my mind was ready to go.