Tag: Muscle

Welcome to the Gun show

Nice title huh? Cheesy yes! I know. This mornings workout was a HIT Heavy Duty Shoulder / Bicep & Tricep day. Since I am leaving all pressing to Chest workouts which will also fatigue the anterior deltoids I am focusing on lateral and posterior deltoids .

What I am attempting to implement in my version of HD is to incorporate much better bio mechanics in the selection of exercises. I am utilizing much of the information lifelong bodybuilding champion Doug Bignole covers in his essential new 900 page ebook. (see link )

Doug Brignole website/ Introduction to The Physics of fitness

Today’s training began with walking in with a predetermine course of events in my mind. I find that showing up and going with the flow is a setup for a junk training session.

Once again, No cellphone, No Texts , No web, no selfies..

and here we go

Delts

  1. Seated side lateral machine raises (5-2-5 cadence) 2 low rep warm ups then 1xF 80lbs/7 (last repetition 5 second hold and superslow negative
  2. cable X rear delt extensions (4-1-2) 2 warmups 1xF 22.5lbs/6 repetitions

Biceps

  1. Standing alternate cable curls ( 4-1-4 cadence) 2 progressive warmups 1×27.5lb/8
  2. Machine preecher curls (5-2-3 cadence) 1xF 110lb/5 with 5 second intense static hold and negative

Triceps

  1. Seated Tricep extensions ( 4-1-4 cadence ) 2 progressive warmups then 1xF110/6
  2. Seated Tricep Dip machine (4-2-4 cadence with intense lockout contraction) 1×170/9

and thats all kids

Friday Legs is next ….have a great day today

Train HARD or Train Long, NOT BOTH

Arthur Jones famous quote is today’s title and how absolutely TRUE

The early morning HIT session was Back/ Traps/Chest. Yes, I made the decision to switch up things a bit. I was up at 4:30am and below is my bullet list and actual workout

Upon waking

1 serving Organic beets powder with 24oz lemon water , Multi vit/min, Vescepa Fish oil

1 Cup Allegro light roast coffee

Training

Lats/Traps

  • Dumbell Pullover ( 4-1-4 cadence) 60,80 (warmups) 100/9F superset immediately with:
  • Hammer UH pulldown Iso (4-1-4 cadence) 60,80 (warmups) 1×100 Rest Pause Failure 5, rp3, rp2 (10 total)
  • Dumbell Shrugs (hold each rep in contraction 1 sec) 80(warmup) 1×100/13F superset with
  • Supported rows (each rep 2 second hold in contacted position) 1×90/7

Chest

  • pec deck fly (4-1-4 cadence) 115 (warmup) 1xF 145/13 superset with
  • Incline Press ISO (4-1-4 cadence) 1xF 100/4 immediately to
  • V bar dips (bodyweight) (4-1-4) 1xF/6

and Thats it. 35 minutes in all

Post training walk with my pup ACE and then 5gm creatine , 4 softboiled Organic eggs (one yolk), 1 cup whole oats with banana and berries

Tomorrow morning is Delts/ Biceps and Triceps

I have to figure a manner to take and post pictures/ videos however unlike the many people I witness in the gyms today- I do NOT carry a cellphone in the gym- I TRAIN and in between I think about the work.

Can anyone imagine Arthur Jones or Mike Mentzer’s reaction to generation “selfie”?

Rest? Text? Selfie? I do not think Mike would of been in generation “selfie”

What looks possible is shooting some video content and pictures at a set time early this summer at my big brothers Home Mecca gym.

In the meantime I will keep the regular updates and have a blast

Phones down! weights up!

Mike Mentzer and Heavy Duty training

Technically there is a training “tree” that I have always been deeply fascinated with. That is the lineage stemming from Arthur Jones.

Arthur Jones was a force of nature and his impact and legacy can be seen in the brands he invented, Nautilus Inc and MedX Inc, both of which produce to this day the absolute finest exercise machines period for building the body.

Mike branded his specific High Intensity training Heavy Duty and its evolution began in the late 1970’s. I had the privilege to train with Mike in the late ’90s at which point I was embarked on my first competition period and at that point Mike was advocating a very brief and infrequent protocol.

We may dig into that Heavy Duty phase II and even Arthur Jone’s original 12 exercise programs such as used in the “Colorado experiment” and measure and document progress during later training phases. https://physicalculturestudy.com/2014/12/29/how-to-gain-63-pounds-of-muscle-in-28-days-the-infamous-colorado-experiment/

For now the topic will be Mike and his take on training intensity, volume, and frequency. We will discuss exercises, form as well as recovery.

Part 1 of the Workout as Mike published it in the late 70’s was as listed ( and we shall discuss)

Monday and Thursday:

Legs:

Leg extensions

Leg presses

Squats (barbell) (1 triset to Failure after warm up)

Leg curls 1 set Failure

Calf raises 2-3 sets

Chest:

1.Dumbell flyes

2. Incline press (Db/BB or machine) (2 supersets to Failure after warm up)

Triceps:

  1. Tricep pushdown
  2. Dips (2 supersets to Failure after warm up)
Heavy Duty partial Squats