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  1. #461
    GC rep Ldog's Avatar
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    Oh man....this looks brutal!

    Quote Originally Posted by Berserker View Post
    Damn that one was tough.

    Lean bulk week 6
    John Meadows "the Executioner" week 6

    Calves and Abs

    Warm Ups were done with each exercise 20 x body weight, slow and deliberate.

    Standing Calf Raise
    Working Sets: 15x70, 20x100, 30x150 then 1 last set of 15x150 with 3 sec iso on each raise.

    Ss between each set of calf raises
    Tibia Dorsiflexions
    Working Sets: 15x20, 20x20, 30x20, fail x 20
    All weight was just a 20lb resistance band wrapped across toes and anchored.

    Seated Calf Raises
    Working Sets: 15x150, 20x150, 30x150, fail x 150

    Ss between each set of calf raises
    Tibia Dorsiflexions
    Working Sets: 15x20, 20x20, 30x20, fail x 20
    All weight was just a 20lb resistance band wrapped across toes and anchored.

    Squared Calf Raises
    Working Sets: 5 x bw x fail
    *squat all the way down and hold on to something stable, do calf raises from this hold*

    Hanging Leg Raises: 4x25xBW

    Russian Twists: 4x25xBW

    Planks: 2 x 2min holds
    For more information on Gearchurch quality products, please send me a pm.

  2. #462
    M&S Veteran Berserker's Avatar
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    Quote Originally Posted by Ldog View Post
    Oh man....this looks brutal!
    It was pretty brutal but the pump I had in my calves and tibia was amazing. Worth every but of energy I put into it for sure.

  3. #463
    Rep Fitraver's Avatar
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    Good morning bro!! Hump day!
    CLICK THIS LINK http://www.pharmacomstore.ws to visit PharmaComStore, your one stop shop for bodybuilding supplies!!

  4. #464
    Super Moderator jtip1810's Avatar
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    Morning man

  5. #465
    GC rep Ldog's Avatar
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    I really need to jump on this program


    Quote Originally Posted by Berserker View Post
    It was pretty brutal but the pump I had in my calves and tibia was amazing. Worth every but of energy I put into it for sure.
    For more information on Gearchurch quality products, please send me a pm.

  6. #466
    M&S Veteran Berserker's Avatar
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    Quote Originally Posted by jtip1810 View Post
    Morning man
    Quote Originally Posted by Fitraver View Post
    Good morning bro!! Hump day!
    Good morning fella's. Hump day it is lol

  7. #467
    M&S Veteran Berserker's Avatar
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    Quote Originally Posted by Ldog View Post
    I really need to jump on this program
    Man, I'm already planning on another JM program after this one. They are intense. I'm not gaining too much size, aside from my biceps and calves, but my muscular endurance is growing every workout.

  8. #468
    GC rep Ldog's Avatar
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    That DHB seems to be something special!


    Quote Originally Posted by Berserker View Post
    Man, I'm already planning on another JM program after this one. They are intense. I'm not gaining too much size, aside from my biceps and calves, but my muscular endurance is growing every workout.
    For more information on Gearchurch quality products, please send me a pm.

  9. #469
    Rep Fitraver's Avatar
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    Morning bro
    CLICK THIS LINK http://www.pharmacomstore.ws to visit PharmaComStore, your one stop shop for bodybuilding supplies!!

  10. #470
    Super Moderator jtip1810's Avatar
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    Morning B

  11. #471
    M&S Veteran Samson's Avatar
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    Morning, brother. I showed my wife how to do the banded tibia dorsiflexions the other day. When she started she said it doesn’t feel like it’s working. After several sets she is now a believer! Lmao!

  12. #472
    M&S Veteran Berserker's Avatar
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    Good morning guys. Still doing the work thing then chest today.

    Samson, those tibia Dorsiflexions are a secret destroyer lmao. They start easy but once you got a full pump the burn is real lmao. It takes me a minute are doing 30 or so to stand back up lol

  13. #473
    M&S Veteran Berserker's Avatar
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    Got home really late from work last night. I wouldnt have even eaten my preworkout meal until 8 so I decided to just take the off day. I got in hella cardio yesterday though lol. I worked in a stairwell all day yesterday running 12 floors up and down for about 6 hours of my day yesterday.

  14. #474
    Rep Fitraver's Avatar
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    Morning bro. I was gunna do fasted cardio today but slept in. Maybe tomorrow lmao
    CLICK THIS LINK http://www.pharmacomstore.ws to visit PharmaComStore, your one stop shop for bodybuilding supplies!!

  15. #475
    GC rep Ldog's Avatar
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    You go devildog!!!

    Quote Originally Posted by Berserker View Post
    Good morning guys. Still doing the work thing then chest today.

    Samson, those tibia Dorsiflexions are a secret destroyer lmao. They start easy but once you got a full pump the burn is real lmao. It takes me a minute are doing 30 or so to stand back up lol
    For more information on Gearchurch quality products, please send me a pm.

  16. #476
    M&S Veteran Berserker's Avatar
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    I'm feeling like a mother f'n beast today! Pumps were insane! I'm feeling strong AF. This DHB came on and keeps steady climbing. I got my meal planned dialed in and I'm steadily gaining now. I was 189 this morning. Only 6lbs to go for my goal on this lean bulk.

    Lean Bulk Week 6
    John Meadows "the Executioner" Week 6

    I added the supersets and the banded side crawls onto the program.

    Db Press
    Warm Ups: 10x45, 10x55, 10x65

    Working sets: 2x8x75, 2x8x85, 1x8x65 all slow negatives

    Incline Db Press
    Working sets: 5x8x65

    Flat bench flies
    Working sets: 4x10x45

    Incline bench Flies
    Working sets: 4x10x45

    Shoulder Raises front
    Working Sets: 5x10x30

    Ss
    Shoulder Raises Rear
    Working Sets: 5x10x35

    Ss
    Shoulder Raises sides
    Working Sets: 5x10x30

    Ss
    Banded Spider Crawls
    Working Set: 2xfail
    *wrapping bands around wrists, bear crawls forward and back until your shoulders fail*

  17. #477
    M&S Veteran BonesM80's Avatar
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    Quote Originally Posted by Berserker View Post
    I'm feeling like a mother f'n beast today! Pumps were insane! I'm feeling strong AF. This DHB came on and keeps steady climbing. I got my meal planned dialed in and I'm steadily gaining now. I was 189 this morning. Only 6lbs to go for my goal on this lean bulk.

    Lean Bulk Week 6
    John Meadows "the Executioner" Week 6

    I added the supersets and the banded side crawls onto the program.

    Db Press
    Warm Ups: 10x45, 10x55, 10x65

    Working sets: 2x8x75, 2x8x85, 1x8x65 all slow negatives

    Incline Db Press
    Working sets: 5x8x65

    Flat bench flies
    Working sets: 4x10x45

    Incline bench Flies
    Working sets: 4x10x45

    Shoulder Raises front
    Working Sets: 5x10x30

    Ss
    Shoulder Raises Rear
    Working Sets: 5x10x35

    Ss
    Shoulder Raises sides
    Working Sets: 5x10x30

    Ss
    Banded Spider Crawls
    Working Set: 2xfail
    *wrapping bands around wrists, bear crawls forward and back until your shoulders fail*
    What are you dosing the DHB at? You might have mentioned it but I missed it.



  18. #478
    GC rep Ldog's Avatar
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    Keep killing it....this DHB would be a nice addition to a long cruise.


    Quote Originally Posted by Berserker View Post
    I'm feeling like a mother f'n beast today! Pumps were insane! I'm feeling strong AF. This DHB came on and keeps steady climbing. I got my meal planned dialed in and I'm steadily gaining now. I was 189 this morning. Only 6lbs to go for my goal on this lean bulk.

    Lean Bulk Week 6
    John Meadows "the Executioner" Week 6

    I added the supersets and the banded side crawls onto the program.

    Db Press
    Warm Ups: 10x45, 10x55, 10x65

    Working sets: 2x8x75, 2x8x85, 1x8x65 all slow negatives

    Incline Db Press
    Working sets: 5x8x65

    Flat bench flies
    Working sets: 4x10x45

    Incline bench Flies
    Working sets: 4x10x45

    Shoulder Raises front
    Working Sets: 5x10x30

    Ss
    Shoulder Raises Rear
    Working Sets: 5x10x35

    Ss
    Shoulder Raises sides
    Working Sets: 5x10x30

    Ss
    Banded Spider Crawls
    Working Set: 2xfail
    *wrapping bands around wrists, bear crawls forward and back until your shoulders fail*
    For more information on Gearchurch quality products, please send me a pm.

  19. #479
    M&S Veteran Berserker's Avatar
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    Quote Originally Posted by BonesM80 View Post
    What are you dosing the DHB at? You might have mentioned it but I missed it.
    600 weekly. 2ml 3x a week

  20. #480
    M&S Veteran Berserker's Avatar
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    Quote Originally Posted by Ldog View Post
    Keep killing it....this DHB would be a nice addition to a long cruise.
    I was thinking about that the other day. I suppose it wouldnt be too different than the guys that cruise primo

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