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The following workout is designed to hit both strength and a decent amount of volume (endurance for when I sign back up to an MMA gym) within the 45-50 minute time frame before cortisol levels raise again. I'll hit my major muscle groups twice a week with this program and heavy compound movements will be utilized for more testosterone activity. Wish me luck and I hope you enjoy following my progress.

Day 1

Neck Presses 5x5

Incline DB Presses 3x8-10, 1x12-15

Rows 4x8-10

Deadlifts 5x5

Day 2

Squats 5x5

SLDL's 4x10-12

Military Presses 4x8-10

DB OH Presses 3x10-12

Calf Presses 4x25

Day 3

Standing Cable Flyes 3x10-12

Neck Presses 3x12-15

Dips 3x8-10

Shrugs 4x8-10

Cable Rows 4x8-10

Day 4

Squats 4x8-10

SL Presses 4x8-10

Arnold Presses 4x8-10

Preacher Curls 3x8-10

Rope Ext's 3x8-10



CORE 4x8-10 movement POST WORKOUT for days 1-4.

Days 5-7 cardio sessions.

__________________
Next Big Thing: Cain Velasquez

5'9 - 190 lbs.
Deadlift: 520
Squat: 415
Bench: 315
40 time: 4.6

Day 1 was great.

I had 2 eggs with cheese and sausage bits inside -_- a bowl of Raisin Brand and a piece of toast before my workout.

Day 1

Neck Presses 5x5
185x5, 225x5, 245x5, 225x5, 230x5

Incline DB Presses 3x8-10, 1x12-15
50x10, 65x10, 75x9, 45x11

Rows 4x8-10
135x10, 165x10, 185x8, 205x8

Deadlifts 5x5
225x5, 255x5, 275x5, 315x5, 275x5 (had to go light, i have a broken pinky knuckle from MMA classes)

Overall a very intense workout considering I haven't lifted consistently for half a year. Great pumps on my upper pecks and my lats were throbbing. Had a glass of nitro-tech protein shake and a 6oz pepperjack steak with a side of potato's and a slice of pineapple. Waddup.

Okay, minor changes to the workout:

Day 1

Neck Presses 5x5
Incline DB Presses 3x8-10, 1x12-15
(BB or Cable) Rows 4x8-10
Deadlifts 5x5


Day 2

Military Presses 4x8-10
Squats 5x5
SLDL's 4x8-10
Calf Presses 4x20-25


Day 3

Standing Cable Flyes 3x10-12
Neck Presses 4x8-10
Dips 3x8-10
(BB or Cable) Rows 4x8-10
Cleans 4x8-10


Day 4

Military Presses 5x5
Squats 4x4-6
SL Presses 4x8-10
Calf Presses 4x12-15

Day 2

Military Presses 4x8-10
95x10, 135x10, 155x8, 140x8
*i've got a history of dislocating my AC joints so my pressing movements suck... which is just an excuse lol*

Squats 5x5
225x5, 275x5, 315x5, 335x5, 345x5
*my squats have jumped from barely doing 315x5 to 345x5 in a week and a half! feels great to be hitting heavy*

SLDL's 4x8-10
135x10, 185x10, 185x10, 205x10, 185x10
*this killed my lower back, i haven't had a lower back pump like that in awhile. safe to say my smoking is interfering way too much with my endurance.*

Calf Presses 4x20-25
*i stuck to using 185 the whole 4 sets to focus on the bottom stretch, great pump.*

overall a solid workout, terrible lower back pump and a happy squat day. in and out in 45 mins. not bad.

post workout, nitrotech shake, 3 bcaa pills and 1 lecithin pill with a 3 egg omelet.

You did that all in 45mins? Sounds like an endurance test to me! lol Nice work.

IW

Day 1

Neck Presses 5x5
Incline DB Presses 3x8-10, 1x12-15
(BB or Cable) Rows 4x8-10
Deadlifts 5x5


Day 2

DB OH Presses 4x8-10
Squats 5x5
SLDL's 4x8-10
Calf Presses 4x20-25


Day 3

Standing Cable Flyes 3x8-10
Incline DB Presses 4x8-10
(BB or Cable) Rows 4x8-10
Clean & Presses 4x8-10


Day 4

Military Presses 5x5
Squats 4x4-6
SL Presses 4x8-10
Calf Presses 4x12-15

Thanks man I try to keep it under an hour so my cortisol levels don't rise much and my test levels don't drop. I forgot to update you guys for days 3 and 4 but I'll continue on from day 1 when I go hit the gym on monday again. I just don't remember how I did a few days ago smh.

Also, I've been experiencing shoulder pain (right rear delt to be exact). Don't know from what... maybe neck presses? Though I didn't feel any pain from it after a week of doing them until last night. Maybe I slept in a weird position? Eh. Update on monday.

neck presses can be very rough on the rotator cuff....which is kind of an important part of your shoulder

yeah but i love em (mostly cause i can throw up more weight) but i'd rather switch over to DB pressing to save my shoulder.

that would be a prudent decision