Variables of SSHIT! by Cytrainer

Today was the back workout for the Hypertrophy/Volume workout and it was a tough one due to the 14 hour work day yesterday as my forearms were cramping a lot and just couldn't do the weights I wanted to on the partial deads due to my lower back and legs/knees being sore, oh well whatever the weight was it was hard today

Partial deads from just below the kneecap

2 warm ups

then 225x10,275x10,295x10,315x8

then came the giant set of

Rack pull ups then to

seated rows

 then to

reverse grip pulldowns

then to

high cable rows

for 4 sets of 15 reps each

then finally the FST-7's for 7 sets of 10 with 30 sec breathers in between each set doing DB pullovers

Looks pretty sweet Craig...what are FST-7's

Sounds remincient of something we talked about ages ago on the old old forum...but my mind isnt quite as sharp as it once was.

FST-7's are along the line of german volume training, you know 10 sets of 10 with 30 sec in between each set where you use an isoaltion move where it can really cause a big pump at the end of workout and really stretch out the muscle where this is where Hany Rambod took this to a lot of his clients, mostly unnatty's but can have some merit for even us. he is a prep guy for many of those Olympia hopefuls. I like to use it in my Volume week and really hit those endurance end of those type IIa fibers and get some vascular branching going  and can help to lead to better buffering of the muscles which has been shown to help with the hypertrophy end of the training.

I think besides the obvious way we go about trying to hit the muscles with that 8-12 range for hypertrophy and use that explosiveness, we need to focus on other areas to birng up the entire muscle without changing those fiber types that can take on slow twitch traits and lose some size. Rep tempo is another one ,supersets, 100 reps sets, and yes even the heavy heavy stuff thrown in there for the nervous stimulation.

That's why I train my muscles on a 3 week cycle to hit all of those aspects of the muscle

week 1-power and heavy

week 2-light and rep tempos

week 3-medium-Volume/hypertrophy

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Today was legs day with emphasis on the quads, so it was a rough one today!

the 1st exercise for the hypertrophy exercise was the front squat for 4 sets of 6-10 reps and my knees were not feeling it so the weight wasn't as heavy as I wanted, oh well.

the triset went like this for 4 sets of 15 reps each

1-Leg presses

then to

2-smith machine squats

then to

3-regular squats

FST-7's for leg extensions for the 7 sets of 10 with 30 sec breathers

then finally some calves!

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Nice work.

Thanks Jannette, me and my wife just get our workouts in around our boys and we take turns in the basement in our gym.

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Sounds like you're making it work Craig!  Tell Monica I said hello.

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Today was the last day of the power week and we did back and shoulders combined and did Clean and presses and have to do them outside due to the low ceiling in our basement, but wasn't too bad outside the humidity was pretty low.

We did 2 warm ups and then right to our sets of 5, I was using 145 for 4 sets of 5 and then a set of using 165 for a set of 2 and then did some back off stuff

set of 25 shoulder presses on the free motion machine, then a set of 25 for high cable rope rows, then a set of 25 for DB laterals, then seated rows for a set of 25 reps!

DONE!

Onto the lighter week and some TUT for my 4 day split on SUNDAY!

Today started the the lighter week and TUT week and we did legs and lots of burning going on!

1st exercises was done with one warm up and go:

Smith machine squats for 4-6 sec negatives for 3 sets of 8

SS w/

Leg Press for high reps 3 sets of 20

2nd exercise was done with one warm up 

SLDL's for 4-6 sec negatives for 3 sets of 8 reps

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Seated leg curls

3rd exercise was the leg press for slow positives of 5-7 sec for 3 sets of 8-10 reps 

w/ X-reps at the end of each set  and then on the last set we did drop sets 4 drops for 5 total more set of 8 reps a piece.

Calves

Leg press calf raises for 4 -6 sec negatives for 4 sets of 8 reps 

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seated calf raises for 4 sets of 15 reps

Today was the Chest/tris for the lighter week and another good workout using some lighter weights but with lots of TUT. 

1st exercise was the Incline Smith Machine for 4-6 sec negatives for 3 sets of 8 reps 

ss w/

Lower incline DB presses for 3 sets of 15 reps

2nd exercise 

Cable crossovers for 5-7 sec slow positives for 4 sets of 10 and at the end of each set  X-reps.

3rd exercise

DB presses for drops down the rack with my power blocks

85x10,75x6,65x5, 55x5,45x7,35x9,25x12,20x20 last set was done for flyes

triceps

1st exercise was decline skull crushers for 2 sets of 8 doing 4-6 sec negatives

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straight bar pushdowns

now using these exercises i did 2 sets of decline skull crushers for 2 sets of 5-7 slow positives and at the end of each set X-reps

after the 2nd set went right to the straight bar pushdowns for 4 drops 5 sets of 8 reps

100's for legs tonight!

Today was back/bis day for the light week and more TUT, and the burn is making it hard to type on the computer, but here we go!

1st exercise

Seated Rows for 4-6 sec negatives for 3 sets of 8 reps 

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High pulley underhand rows for high reps and sets of 15 reps

2nd exercise was High pulley rows for 5-7 sec slow positives and when the set is done finish each set off with a set of X-reps

3rd exercise was Pulldowns for 4 drops 5 sets of 8 reps for a total of 40 reps

biceps

Low cable curls for 4-6 sec negatives for 2 sets of 8 reps 

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Seated DB curls

now take those same two exercises and change it up a bit

Low cable curls for 5-7 sec slow positives for 2 sets of 10 reps and then finish off each set with a set of X-reps

after the 2nd set was over right to seated DB curls for drop sets 35,30,25,20,17.5,15 for 10 reps each

100's later for chest/tris!

Today was the last day of the light week and we did the Shoulders/traps and got some good burns with some relatively light weights.

1st exercise

BB shoulder press for 4-6 sec negatives for 3 sets of 8 reps

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High pulley crossover rear laterals for 3 sets of 15 reps

2nd exercise was for 5-7 sec slow positives for 4 sets of 10 doing DB Laterals and X-reps at the end of each set

3rd exercise was low cable upright rows for drop sets 4 drops 5 sets of 8 reps for 40 total reps

TRaps

Smith machine shrugs for 2 sets of 4-6 sec negatives for 2 sets of 8 reps

ss w/

DB shrugs for 2 sets of 15 reps

then with the same exercise I would do 2 sets of 5-7 sec slow positives for 2 sets of 10 and do X-reps at the end of each set

once done with the last set of slow positives go right into DB shrugs drops for 4 drops 5 sets total for 40 reps

Probably start up the 6 day split tomorrow!

Today starts the 6 day split, but right now with the way things have worked out lately when i get to the arms (bis and tris) workout it's a lot of sets and too much on one day and i want that one day really focus on the arms individually to really hit them on their own day once every 3 weeks, no biggie, so i think the 6 day split will now be a 7 day split.

Day 1-Hamstrings

Day 2-Chest

Day 3-Back

Day 4-OFF

Day 5-Shoulders

Day 6-Quads

Day 7-Triceps/Abs

Day 8-Biceps/Calves

I think that will work and during this week and maybe even throw some of the smaller groups in as well I think that will work!

Today i did the Hamstring work today and that sure was a tough one starting off with walking lunges outside for the main exercise for the workout 

for 4 sets of 6-10 reps

Did 2 warm up sets of 15

then 105,115,125,135 all for 10 reps and it wasn't too bad outside today yet the humidity dropped a little.

Back inside but not really when some exercises are done in the garage! That's how our triset started 

w/

Seated leg curls

then to 

Single leg presses 

then to the cellar to do 

rope pull throughs

4 cycles through all exercises for 4 sets of 15 reps

Then finally came the FST-7 's  and left the best for last even though this was brutal at the end doing SLDL's for 7 sets of 10 reps

Calves

Standing calf raises 

6 sets of 10 then drops at the end!

Tomorrow CHEST!

Work it baby! 

Today we did the chest Volume/Hypertrophy workout and that really hit it pretty well, nice amount of volume for this week with mostly single bodyparts.

Chest hypertrophy 4 sets of 6-10 reps

2 warm up sets

125x12,145x10

working sets

185x10,205x8, 215x7,225x6

2 supersets for the chest 3 supsersets for 15 reps each

Flat DB Flye/press combo for 10 reps 20 total take a weight you can use for the flye movement and you 1st move is to flye and then after the flye is at the top switch the position and do a DB press so that was 10 for each movement for total of 20 reps

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Bottom cable crossovers for 3 sets of 15 reps

2nd superset

Incline DB presses for 3 sets of 15

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High cable crossovers for 3 sets of 15 reps

then finally finish off with FST-7's for 7 sets of 10 doing the Smith Machine Bench press 

Today was the back workout for volume/Hypertrophy and it was tough doing those partial deads for the Hypertrophy lift but did do them and got descent weight but not what i wanted for my 4 sets of 6-10 reps

Hypertrophy 4 sets of 6-10 reps

Partial deads from just below the kneecap

2 warm ups

135x10, 225x10

working sets

300x10,345x8,365x8,385x8, could have gone more if the back and hammies were able to be less sore

Volume

1st superset-3 sets of 15-20 reps

V bar pulldowns

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High dual cable pullovers seated in a bench

2nd superset-3 sets of 15-20 reps

Low cable single arm rows 

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High cable single arm pulldowns

I did each arm on one side 1st then went to the other side to align the  bench for each side

Finally FST-7s 7 sets of 10 doing DB pullovers!

Tomorrow will be Shoulders!

Today was Shoulders day and did that with some real good pumps in them there shoulders!

Hypertrophy exercise 4 sets of 6-10
Seated BB Presses
2 warm ups sets
working sets
140x10,145x9,145x8,150x7

2 supersets for the shoulders of 3 cycles through of 15 reps each
1st one was
bent over on incline bench rear DB laterals
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Low cable upright rows

2nd one was 
Arnold presses 
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Standing DB laterals

FST-7's using the dual low cables for 7 sets of 10
doing a front raises then brought out to the side to the regular laterals then brought down to sides and back to a front raise, lowered in a side raise combo

Looks like tomorrow is off and Quads on WED!

Nice work!

Well I decided to double dip and try something I haven't done in about 3 years that's flat out run on a treadmill due to my double knee surgery(bi lateral patella tendon tears) well it was done for only 20 min but of course the HIIT way, I warmed up for 2 min and started to test the waters a bit and run at 7.5 mph, no problem and was easy and went up .5 mph every couple of minutes and was able to get to 11 mph and my knees are feeling ok, so i was happy with the results and know that I can push these knees once again!

Awesome news! Try not to get too excited and push too far too fast. 

Today was the 1st time to split up the arms and just do tris on their own day and it went pretty well.

Hypertrophy exercise
close grip bench press for 4 sets of 6-10 reps 
2 warm ups
working sets
185x10,195x10,205x9,220x7

Triset for 3 cycles of 15 reps each
lying extensions 
then to
reverse grip pushdowns 
then to
regular pushdown

then to finish it off with FST-7's doing rope extensions for 7 sets of 10

Did a little focus on the calves too
did standing calf raises for 4 sets 
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single standing calf raises

Thats all she wrote! Biceps tomorrow!