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TOPIC: Cytrainer913's Pow/TUT/HYPERVOL Training Journal

RE:Cytrainer913's Pow/TUT/HYPERVOL Training Journal 4 years 3 months ago #33834

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Today started the Hypertrophy volume week and this week will be trisets/giant sets w FST-7's instead of what i did last rotation through where i did 4 sets of 10 with 30 sec breathers.

Hypertrophy exercise-4 sets of 6-10 reps with 2 warm ups of 15,12 reps
then right into the SLDL's for 4 sets of 10,9,8,7 using 245,265,270 and 285

I did the triset here for the hamstrings and man they were just screamin!

4 cycles through for 4 sets of 15 reps
Seated leg curls
then to
high single leg presses
then to
Glute ham raises

FST-7's were done and back to where I started for this for 7 sets of 10 with 30 sec breathers for SLDL's, wow these are rough after getting through all the other stuff!

Tomorrow is big CHEST saturday, saturday!
Craig Yarnall, CSCS, CPT, WNBF Pro
"Want a Bigger BODY, shut up and SQUAT, DEEP!!!!"
"Lifetime Natural Bodybuilder"
"Train Hard and Stay Natural"
"Dr. Joe, Jr."
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RE:Cytrainer913's Pow/TUT/HYPERVOL Training Journal 4 years 3 months ago #33837

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Today was the big chest workout and hit it with some good weights and then some real good extended sets for the chest and then lastly some FST-7's

1st exercise-hypertrophy exercise incline BB presses
2 warm up sets of 15,12 reps
175x10,190x9,205x7,210x7

Now the trisets of 15 reps for each exercise for 4 cycles through
actually 1st exercise was incline DB flye/press combination flye 1st then presses and 10 of each for 20 on this one
then to
flat smith machine presses
then to
cable crossovers

FST-7's for 7 sets of 10 with only 30 sec breathers doing BB bench presses and I am done and burnt out what a pump though!

Tomorrow will be all back workout and really want to hit the heavy week next week hard and do deads so probably no partials tomorrow, but the hypertrophy will be weighted PULL UPS!
Craig Yarnall, CSCS, CPT, WNBF Pro
"Want a Bigger BODY, shut up and SQUAT, DEEP!!!!"
"Lifetime Natural Bodybuilder"
"Train Hard and Stay Natural"
"Dr. Joe, Jr."
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RE:Cytrainer913's Pow/TUT/HYPERVOL Training Journal 4 years 3 months ago #33840

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Today was the all back workout and got some real good pumps right in the mid back areas as well as the lats from the exercises chosen.

1st exercise-hypertrophy exercise-4 sets of 6-10 reps and 2 warm ups weighted pull ups
bwtx15
+10x12
working sets
+20x10
+27.5x9
+35x7
+40x7
next comes the trsiets of 4 cycles of 15 reps each exericse
angled combination of 12 each doing a straight arm pulldown 1st then right into a pulldown
then to
high cable sweeps
then to
DB pullovers

Finally FST-7's doing Seated rows for 7 sets of 10 with 30 sec breathers

OFF day tomorrow, then shoulders on Tues!
Craig Yarnall, CSCS, CPT, WNBF Pro
"Want a Bigger BODY, shut up and SQUAT, DEEP!!!!"
"Lifetime Natural Bodybuilder"
"Train Hard and Stay Natural"
"Dr. Joe, Jr."
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RE:Cytrainer913's Pow/TUT/HYPERVOL Training Journal 4 years 3 months ago #33858

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Got a real good shoulder workout in only 45 min and the pump and burn was all there
Hypertrophy exercise for 4 sets of 6-10 reps and 2 warm ups doing 12,10 reps then
working sets for the Smith machine shoulders presses for sets of 10,9,8,8 reps
then came the trisets of 3 cycles of 15 reps a piece
lying rear DB laterals
then to
upright rows on low cable
then to
standing DB laterals


Finally FST-7's doing standing dual cable presses for 7 sets of 10 reps with 30 sec breathers OUCH the burn baby!
Craig Yarnall, CSCS, CPT, WNBF Pro
"Want a Bigger BODY, shut up and SQUAT, DEEP!!!!"
"Lifetime Natural Bodybuilder"
"Train Hard and Stay Natural"
"Dr. Joe, Jr."
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RE:Cytrainer913's Pow/TUT/HYPERVOL Training Journal 4 years 3 months ago #33868

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Hey, today was the quads workout and man the soreness is already setting in.

Hypertrophy exercise 2 warm ups sets of 12 ,10 reps doing squats
then the working sets for 10,10,9,8 reps on 245,255,265, 275

then came the triset for 4 cycles of 15
Leg ext
then to
Leg presses
then to
Smith machine squats
yeah, squats galore and my quads are really feeling it now!

Lastly, FST-7's for 7 sets of 10 with 30 sec breathers in between each set doing leg ext!
Craig Yarnall, CSCS, CPT, WNBF Pro
"Want a Bigger BODY, shut up and SQUAT, DEEP!!!!"
"Lifetime Natural Bodybuilder"
"Train Hard and Stay Natural"
"Dr. Joe, Jr."
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RE:Cytrainer913's Pow/TUT/HYPERVOL Training Journal 4 years 3 months ago #33872

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Today was the all tricep workout that only occurs once every three weeks and it was a quick productive one that really hit it with some volume and really focused on the bigger part of your arm the tris!

Hypertrophy-Smith machine close grip bench presses-4 sets of 6-10
2 warm ups of 15,12 reps
185x10, 195x10,205x9,215x8
triset for 3 cycles of 15 each
Lying ext
then to
rope ext
then to
reverse single arm pushdowns

Last but not least the FST-7's for 7 sets of 10 w 30 sec breathers doing straight bar pushdowns!

Off tomorrow and then bis on Christmas!
Craig Yarnall, CSCS, CPT, WNBF Pro
"Want a Bigger BODY, shut up and SQUAT, DEEP!!!!"
"Lifetime Natural Bodybuilder"
"Train Hard and Stay Natural"
"Dr. Joe, Jr."
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RE:Cytrainer913's Pow/TUT/HYPERVOL Training Journal 4 years 3 months ago #33876

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Today was the last day of the volume week and my bis are already beginning to cramp when arms are bent.

hypertrophy exercise-4 sets of 6-10 reps, exercise was seated DB incline hammer curls- alternating style
2 warm up sets of 12,10 reps
working sets
30x10
35x10
37.5x10
40x8

triset of 3 cycle through for 15 reps a piece
lying top cable curls to forehead
then to
incline DB curls hanging style
then to
low cable standing curls

FST-7's for 7 sets of 10 w 30 sec breathers doing lying low cable curls with elbows remaining on mat.

As long as the legs cooperate I will be doing them tomorrow for the start of HEAVY week!

I hope everyone is enjoying their holidays! Have a happy!!
Craig Yarnall, CSCS, CPT, WNBF Pro
"Want a Bigger BODY, shut up and SQUAT, DEEP!!!!"
"Lifetime Natural Bodybuilder"
"Train Hard and Stay Natural"
"Dr. Joe, Jr."
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RE:Cytrainer913's Pow/TUT/HYPERVOL Training Journal 4 years 3 months ago #33880

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The heavy week had to be a little altered due to the legs being sore and just wanted them to be under me for all this snow I will be having to shovel either with the snow blower or the shovel as we are expecting about 1-2 ft of snow up here. I will also split the shoulders off of the back workout to just do deadlifts on their own day as well.

The basic exercise I did for today was the BB Bench press and did 3 warm up sets
135x15,185x10, 215x6
working sets
230x5,
240x5,
250x5,
265x4
275x2
then to really get those fibers good and fired a DC rest pause set of between 11-20 reps for 3 total sets and 15 good breaths in between each set and 1st set between 7-10 reps to fail.

195x8+3+2=14 reps

then to finish off the heavy chest did 3 sets of 90 lbs for 10 reps each sets and last set after last rep cut weight in half and held in stretched position for 45 sec!

Onto HEAVY LEGS tomorrow!
Craig Yarnall, CSCS, CPT, WNBF Pro
"Want a Bigger BODY, shut up and SQUAT, DEEP!!!!"
"Lifetime Natural Bodybuilder"
"Train Hard and Stay Natural"
"Dr. Joe, Jr."
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RE:Cytrainer913's Pow/TUT/HYPERVOL Training Journal 4 years 3 months ago #33890

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Ok so probably the 1st time I really have hit legs since getting sick a while back and gave it some good time to recover and skipped a heavy week and did and easy week and then the lighter week in my schedule then the volume week, so i had a good months to build it back up a bit.

Basic and heavy and nothing fancy here:
Squats- I did 4 warm ups to really get it going
135x12,185x10,225x8,245x6
working sets
265x5,285x5,295x5,5, and 305 for 3 so overall felt real good and got some good weights back
right after I was done with the 2 reps. went right to the smith machine and repped out plate+25 for 20 reps for my back off set

also did my SLDL's for 3 warm ups
135x12,185x10,225x6
working sets
245x5,265x5,285x5,295x5,300x2
back off sets of 155x20 reps

Calves as well standing calf raises!
Craig Yarnall, CSCS, CPT, WNBF Pro
"Want a Bigger BODY, shut up and SQUAT, DEEP!!!!"
"Lifetime Natural Bodybuilder"
"Train Hard and Stay Natural"
"Dr. Joe, Jr."
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RE:Cytrainer913's Pow/TUT/HYPERVOL Training Journal 4 years 3 months ago #33904

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Doing Shoulders on their own and doing them on the free motion standing presses for my heavy day!



Standing Presses for 4 sets of 5 then a set of 2!

3 warm ups of 15,12,8

working sets of of 4 sets of 5, then a set of 2 reps

then right to the DB laterals for a sets of 20 reps

2 sets of seated DB presses of 15 reps each!



Done and Heavy deads on Sat!
Craig Yarnall, CSCS, CPT, WNBF Pro
"Want a Bigger BODY, shut up and SQUAT, DEEP!!!!"
"Lifetime Natural Bodybuilder"
"Train Hard and Stay Natural"
"Dr. Joe, Jr."
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RE:Cytrainer913's Pow/TUT/HYPERVOL Training Journal 4 years 2 months ago #33927

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Today was all deads and hit them really well and got some really good numbers

Typical 4 sets of 5 and a set of 2 then a back off set of 20 reps
Trap bar deads
3 warm ups
135x15,225x12,315x7
working sets
365x5
385x5
415x5
435x5
450x2
back off sets of 20 reps doing lat pulldowns then a set of pull ups then a set of pulldowns and a set of pull ups all without rest! DONE, tomorrow starts Chest and tris TUT workouts!
Craig Yarnall, CSCS, CPT, WNBF Pro
"Want a Bigger BODY, shut up and SQUAT, DEEP!!!!"
"Lifetime Natural Bodybuilder"
"Train Hard and Stay Natural"
"Dr. Joe, Jr."
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RE:Cytrainer913's Pow/TUT/HYPERVOL Training Journal 4 years 2 months ago #33933

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Chest and tris today to start off the new year with some real good TUT!

Incline Smith machine Presses with 2 bands(so tougher on the power up) on the bar and also done for 4-6 sec negatives for 3 sets of 8 reps and then
SS w/
Incline DB FLYES fot high reps of 3 sets of 15-20 reps

next exercise was the Low Incline DB presses for 4 sets of 5-7 sec slow positives for 4 sets of 8-10 reps and at the end of each set X-reps

last finish off with a double drop of Incline Smith machine presses for 4 drops 5 sets total of 8 reps a piece for 40 reps and then right to another drop set of the same manner doing cable crossovers

Triceps
Smith machine close grip presses for 2 sets of 8 for 4-6 sec negatives
SS w/
Rope ext for 2 sets of 15-20 reps

Smith machine close grip presses for 5-7 slow positives then at the end of these 2 sets X-reps and then after the 2nd set right to drop sets doing pushdowns for 4 drops 5 sets total of 40 reps, and done

In a while will do the 100's for back and bis!
Craig Yarnall, CSCS, CPT, WNBF Pro
"Want a Bigger BODY, shut up and SQUAT, DEEP!!!!"
"Lifetime Natural Bodybuilder"
"Train Hard and Stay Natural"
"Dr. Joe, Jr."
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RE:Cytrainer913's Pow/TUT/HYPERVOL Training Journal 4 years 2 months ago #33955

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Now you talk about one of the toughest finishing drop sets well today was it, but let's start off with how it all began!

1st exercise was 4-6 sec negatives for 3 sets of 8 doing single leg presses a bit higher on the platform (hamstring emphasis)
SS w/
Leg curls for higher reps 3 sets of 20

2nd exercise was for 4-6 sec negatives for 3 sets of 8 doing leg presses with heel on the bottom of the platform for quads
SS w/
Leg extensions for higher reps 3 sets of 20 reps

3rd exercise was 5-7 sec slow positives doing Smith machine Squats with a band on as well so that added a little bit more resistance as you got to the top of the squats going real slow and then X-reps at the end of each set for 4 sets of 8-10 reps

now came the insane drop sets and one for the glute/ham and one for the quads!
1st was the Smith machine bulgarian split squats for 4 drops 5 sets total for 40 reps and doing each leg and the drop to the next set, after that was done right into the squat rack

and BB Squats for 4 drops 5 sets total for 40 more reps and Done with the legs and wow I am done as well.

Calves too!

100's later for Chest and tris!
Craig Yarnall, CSCS, CPT, WNBF Pro
"Want a Bigger BODY, shut up and SQUAT, DEEP!!!!"
"Lifetime Natural Bodybuilder"
"Train Hard and Stay Natural"
"Dr. Joe, Jr."
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RE:Cytrainer913's Pow/TUT/HYPERVOL Training Journal 4 years 2 months ago #33965

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Today was the Light day for the shoulders but another real good burn and feel in those delts and traps!
1st exercise was 4-6 sec negatives for 3 sets of 8 reps doing DB shoulder presses
SS w/
High rep standing DB laterals for 3 sets of 15 reps
2nd exercise was 5-7 sec slow positives doing low cable upright rows for 3 sets of 10 and X reps at the end of each set
3rd came the double drops for the shoulders 1st was the dual low cable freemotion power presses for 4 drops 5 sets of 8 for 40 reps and then right into the lying DB rear laterals for the same wow was that rough after doing the shoulder presses!
Traps next and 4-6 sec negatives for 3 sets of 8 doing Smith machine shrugs
SS w/
Low cable freemotion high rep shrugs for 3 sets of 15 reps

100's later tonight for the legs!
Craig Yarnall, CSCS, CPT, WNBF Pro
"Want a Bigger BODY, shut up and SQUAT, DEEP!!!!"
"Lifetime Natural Bodybuilder"
"Train Hard and Stay Natural"
"Dr. Joe, Jr."
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RE:Cytrainer913's Pow/TUT/HYPERVOL Training Journal 4 years 2 months ago #33979

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Today was the last day of the light week and it was for back and bis and really gave them a beating today some real good feels on those lats with very slow and deliberate ranges of motion.
1st exercise was for 4-6 sec negatives for 4 sets of 8 reps doing pulldowns
SS w/
High rep DB pullovers for 4 sets of 20 reps
2nd exercise was 5-7 sec slow positives for 4 sets of 10 with X reps done at the end of each set
Next came the double drops and really isolated here and did High pulley sweeps reverse grip for 4 drops 5 sets total of 8 reps a piece and then right to high dual cable pulldowns for the same and lats are toast!

Biceps next
1st exercise was for 4-6 sec negatives for 2 sets of 8 reps doing lying low cable curls with elbows remaining on mat the burn
ss w/
Standing DB hammer curls for high reps 2 sets of 15
now lets take the 1st exercise and do it for 5-7 slow positives for 2 sets of 10 reps w Xreps at the end of each set
after the 2nd set I did my 4 drop set for seated incline DB curls for 4 drops 5 sets total 40 reps OUCH the pump was unreal!!!!

K 100's tonight for shoulders!
Craig Yarnall, CSCS, CPT, WNBF Pro
"Want a Bigger BODY, shut up and SQUAT, DEEP!!!!"
"Lifetime Natural Bodybuilder"
"Train Hard and Stay Natural"
"Dr. Joe, Jr."
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