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 Post subject: The Quest For MUSS (now with added humility and new routine)
PostPosted: Thu Feb 12, 2009 3:26 pm 
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Rabbit

Joined: Wed Feb 11, 2009 4:15 pm
Posts: 70
Location: Essex, UK
In my introductory post here, I foolishly stated my intention to have my own VBB&F profile within 12 months. Although I am currently wholly acceptable, with a nice level of muscle and a bodyfat percentage of, I'd estimate, 8-9%ish, I have decided to dedicate myself to packing on solid muscular goodness over the course of 2009 (with a brief break for wedding and honeymoon in late Sep/early Oct). Being merely happy with myself isn't good enough. I must be prepared to be awed by my own glistening MUSS.

The year began with a mini-cut (1 day of full body compound lifting and 3 cardio sessions per week) to dispose of the remnants of the holiday season. I now plan to be lifting solidly, with only playing capoeira serving as cardio, through until summer, when I may well consider a second brief period of cutting just in case England decides to actually give me weather warranting shirtlessness.

I'm performing a 3-day split as follows :

Day 1

Deadlifts (pyramided until failure)
Bench Press (pyramided until failure)
Lat Pulldown (3x8)
Seated Cable Row (3x8)
Single Arm Bent Over Row (3x8)
DB Chest Flye (3x8)
Cable Crossover (3x8)
Reverse Crunch (3x8)

Day 2

Squats (pyramided until failure)
Seated Military Press (pyramided until failure)
Leg Press (3x8)
Leg Curl (3x8)
Calf Raise (3x8)
Arnold Press (3x8)
Front Delt Raise (3x8)
Rear Delt Raise (3x8)
Reverse Crunch (3x8)

Day 3

Shrugs (3x8)
Upright Row (3x8)
Rope Pulldown (3x8)
Rope Curl (3x8)
EZ Bar Curl (3x8)
Overhead Cable Extension (3x8)
Hammer Curl (3x8)
Reverse Crunch (3x8)

I made some pretty lovely gains when experimenting with a Stronglifts-esque routine towards the tail end of 2008, so I will probably switch between a routine of this ilk and one much like that listed above every 6-8 weeks. Actual weights for each exercise will be posted as I update the journal, but the current PBs that count are 95kg bench, 100kg deadlift, and 115kg squat (or for my non-metric friends, 209lb, 220lb and 253lb respectively). I aim to have added at least 15-20kg to each in the nearish future, and hopefully a further 15-20kg by the end of 2009.

So that's my current position in my efforts to attain glorious MUSS. I'll be in touch as things progress. Any comments or criticisms are welcomed.

Later!

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Last edited by WhenDanSaysJump on Fri Apr 17, 2009 3:53 pm, edited 2 times in total.

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 Post subject: Re: The Quest For MUSS
PostPosted: Sat Feb 14, 2009 4:32 am 
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Rabbit

Joined: Wed Feb 11, 2009 4:15 pm
Posts: 70
Location: Essex, UK
Yesterday was Friday, and I did this :

Shrugs @ 26kg (3x8)
Cable Upright Row @ 55kg (3x8)
Rope Pulldown @ 55kg(3x8)
Rope Curl @ 50kg (3x8)
EZ Bar Curl @ 32kg (3x8)
Overhead Cable Extension @ 40kg(3x8)
Hammer Curl @ 12kg (3x8)
Reverse Crunch (3x8)

I appreciate this workout because a) I am targetting growth in arms specifically at present, so this is separate from other workouts, and b) it comes at the end of a tiring week, when I don't necessarily have the requisite GRRR to really kill myself in the gym.

More to follow.

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 Post subject: Re: The Quest For MUSS
PostPosted: Sun Feb 15, 2009 11:19 am 
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Rabbit

Joined: Wed Feb 11, 2009 4:15 pm
Posts: 70
Location: Essex, UK
Yesterday was filled by a capoeira workshop, so that's cardio taken care of for the next few days. Today, I decided to treat myself to a day of deadliftery. It progressed thusly :

50kg x 15
60kg x 10
70kg x 8
80kg x 6
90kg x 4
95kg x 1
100kg x 1 (NEW PB~!)
105kg x 1 (SECOND NEW PB IMMEDIATELY THEREAFTER~!)
70kg x 10

Good times and, despite the burning in my muscles right now, I have no regrets.

I'll be heading gymward again tomorrow.

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 Post subject: Re: The Quest For MUSS
PostPosted: Sun Feb 15, 2009 4:46 pm 
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Manatee
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Joined: Fri Aug 08, 2008 5:10 pm
Posts: 292
Location: Lincolnshire, England
Hey Dan! Some nice stuff here. :D

Congratulations on your engagement and the marriage to be!

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The greatest mistake in the treatment of diseases is that there are physicians for the body and physicians for the soul, although the two cannot be seperated. ~ Plato


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 Post subject: Re: The Quest For MUSS
PostPosted: Sun Feb 15, 2009 4:57 pm 
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Rabbit

Joined: Wed Feb 11, 2009 4:15 pm
Posts: 70
Location: Essex, UK
Thank you for the multiple compliments, dude. Appreciated. :D

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 Post subject: Re: The Quest For MUSS
PostPosted: Tue Feb 17, 2009 2:15 am 
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Rabbit

Joined: Wed Feb 11, 2009 4:15 pm
Posts: 70
Location: Essex, UK
Yesterday's fun :

Bench Press (60kg x 10, 70kg x 8, 80kg x 6, 90kg x 4, 95kg x 2, 100kg x 2) - new PB and now all of my big three are in the 100kg club. Good times!
Lat Pulldown @ 60kg (3x8)
Seated Cable Row @ 75kg (3x8)
Single Arm Bent Over Row @ 23kg (3x8)
DB Chest Flye @ 18kg (3x8)
Cable Crossover (3x8)
Reverse Crunch (3x10)

Tonight, capoeira.

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 Post subject: Re: The Quest For MUSS
PostPosted: Tue Feb 17, 2009 7:21 pm 
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Elephant

Joined: Wed Dec 31, 1969 7:00 pm
Posts: 2783
you planlooks like it'll make you massive. hope the diet is sound too. stay strong dan!


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 Post subject: Re: The Quest For MUSS
PostPosted: Wed Feb 18, 2009 4:04 pm 
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Rabbit

Joined: Wed Feb 11, 2009 4:15 pm
Posts: 70
Location: Essex, UK
CollegeB wrote:
you planlooks like it'll make you massive. hope the diet is sound too. stay strong dan!


Thank you, and I certainly hope so. I'm not quite getting the calories I want as I've been damn near broke since Xmas/new year, but this will be rectified within the week as life resets itself.

As for today : I was scheduled for legs n shoulders, but have decided to put this back a day, as last night's capoeira lesson was utterly, utterly brutal. Moreover, that was the fifth day in a row that I'd intensely exercised, so I'm in dire need of a rest before I completely fly apart.

Legs and shoulders will therefore take place Thursday. Pics to arrive this weekend.

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 Post subject: Re: The Quest For MUSS
PostPosted: Thu Feb 19, 2009 4:09 pm 
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Rabbit

Joined: Wed Feb 11, 2009 4:15 pm
Posts: 70
Location: Essex, UK
Tonight's festivities :

Squats - 60kg x 10, 70kg x 8, 80kg x 6, 90kg x 4, 100kg x 2, 105kg x 2, 110kg x 1, 115kg x 1
Seated Military Press - 40kg x 10, 45kg x 8, 50kg x 6, 55kg x 4, 60kg x 4
Leg Press @ 235kg (3x8)
Leg Curl @ 55kg (3x8)
Calf Raise @ 15kg in each of my greasy mitts (3x10)
Arnold Press @ 15kg in each of my lumpen, cloddish hands (3x8)
Front Delt Raise @ 10kg (3x8)
Rear Delt Raise @ 10kg (3x8)
Reverse Crunch (3x10)

I am sore. Very sore.

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 Post subject: Re: The Quest For MUSS
PostPosted: Fri Feb 20, 2009 2:53 pm 
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Rabbit

Joined: Wed Feb 11, 2009 4:15 pm
Posts: 70
Location: Essex, UK
Shrugs @ 29kg (3x8)
Cable Upright Row @ 55kg (3x8)
Rope Pulldown @ 55kg(3x8)
T-Bar Curl @ 55kg (3x8)
EZ Bar Curl @ 32kg (3x8)
Overhead Cable Extension @ 40kg(3x8)
Hammer Curl @ 12kg (3x8)

PUMPY PUMPY.

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 Post subject: Re: The Quest For MUSS
PostPosted: Sun Feb 22, 2009 4:31 am 
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Rabbit

Joined: Wed Feb 11, 2009 4:15 pm
Posts: 70
Location: Essex, UK
As my deadlift day was so much fun last Sunday, I've elected to have another today. I'm leaving in the next 30 minutes, so expect results later today... accompanied by videos for double excitement.

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 Post subject: Re: The Quest For MUSS
PostPosted: Sun Feb 22, 2009 7:44 am 
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Rabbit

Joined: Wed Feb 11, 2009 4:15 pm
Posts: 70
Location: Essex, UK
Well, today has been a good day, and I have video footage to prove it.

Sadly, YouTube is currently trumpeting to all and sundry that the site is undergoing maintenance, so this is going to have to wait a couple of hours.

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 Post subject: Re: The Quest For MUSS
PostPosted: Sun Feb 22, 2009 12:45 pm 
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Rabbit

Joined: Wed Feb 11, 2009 4:15 pm
Posts: 70
Location: Essex, UK
Here's some hawt video action. Excuse my odd voice, and the shorter bar I found myself using today. Form not absolutely perfect, but nothing worth killing myself over.



Deadlift day progressed like this :

50kg x 15
60kg x 10
70kg x 8
80kg x 6
90kg x 4
95kg x 2
100kg x 1
105kg x 1
106kg x 1 (New PB)
70kg x 10

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Last edited by WhenDanSaysJump on Sun Feb 22, 2009 12:59 pm, edited 2 times in total.

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 Post subject: Re: The Quest For MUSS
PostPosted: Sun Feb 22, 2009 12:46 pm 
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Manatee
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Joined: Fri Aug 08, 2008 5:10 pm
Posts: 292
Location: Lincolnshire, England
Cool...videos are good :D

Quote:
PUMPY PUMPY


:lol:

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The greatest mistake in the treatment of diseases is that there are physicians for the body and physicians for the soul, although the two cannot be seperated. ~ Plato


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 Post subject: Re: The Quest For MUSS (now with added video)
PostPosted: Sun Feb 22, 2009 2:08 pm 
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Elephant
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Joined: Thu Mar 06, 2008 5:18 pm
Posts: 2874
Location: Montreal
Cool :) I liked that video and hope to see many more

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