Underdog's hybrid program

[Underdog]

Ok.. I decided to encode a few different styles into my lifting.....

First started with one packet of superpump250

here is program start off

Back/bi's

Deadlift
235x6
286x6
305x6
355x1(lost grip on bar)
325x3

lat pulldowns
60x20 (10 behind neck 10 front)
90x20 (10 behind neck 10 front)
105x20 (10 behind neck 10 front)

bentover bb rows
95x8
115x10
135x10x6x5 rest/pause

bb curl
21's (50lbs)
65x8x6x4 Rest/pause style

Alt hammer curl
15x10 per arm

went home
Universal nutrition's
BCAA stack AAC

let's see how I fell in the morning.

[goes4ever]

looks good

[KC Lifter]

ll

[Underdog]

I had taken about 3 weeks off from the gym I thought I would start out light. I am sure that I will be heavy again in about 2 weeks. I usually go for low reps heavy weight on my major compound weights for the most part. Like bench press and deadlift. Bench has suffered because I don't have a training partner. even then I did alot of low rep high weight for that.

[Underdog]

ok I went first thing in the morning...
I took the superpump250 at 815 got to the gym at 855 (had to get dressed and get some songs on my mp3 player)

ok in the power rack cause I wanted to bench heavy but have no spotter...

205 x 6
215 x 6
235 x 6
240 x 6
135 x 8 (was done to failure, started swaying the weight on the 8th rep)

incline DB press (mixed with flys)
40 x 10 (5 flys)
45 x 10 (5 flys)
50 x 10 (no flys because I barely held onto the dumbbell on the last rep)

Hanging leg lifts
15
dips
3 (bodyweight) (never been good at them in the first place)

Cable crossover flys
1 drop set
60 x 6, 50 x 12, 40 x 24

hanging leg lifts
15

treadmill
speed 3.5 for 5 minutes, 5.0 for one minute, 3.2 for 9 minutes

Got into the truck and though I was going to puke
drove home

BCAA Stack AAC
and a bagel sandwich with porkroll and egg.

[Underdog]

ok.. took the superpump 250 again at 755 and got to the gym and started lifting at 830.. work out lasted til 935..

Hanging leg lifts/squats
10HLL, 205 x 6
10HLL, 255 x 6
10HLL, 285 x 6
10HLL, 315 x 6 (NEW PR! SHATTERED THE OLD ALREADY!)

incline skull crushers/standing curls (straightbar)
50 x 10 x 10 (skulls/curls)
70 x 10 x 10 (skulls/curls)
90 x 7 Skulls (failed) then 6 curls (failure)

Tbar platform lat raises
20 x 10
25 x 8
30 x 6.5

lion/ox's ( from Widowmaker's log)(new exercise for me)
30 x 10
40 x 8
30 x 10

Seated DB tricep ext/hammer curl
25 x 10 x 10 (per arm)

Arnold press (done as a single set no rest, instead of a drop set I went up in weight)
25 x 10
35 x 10
45 x 7 (failure almost hit myself in the head)

6 minutes on the stationary bike.. these two girls kept looking in my direction and I wondered if they were saying to each other, "what a fat ugly man taht is"

came home drank my BCAA Stack AAC
and two balongna (turkery) sandwiches

[goes4ever]

congrats on another PR man!

[KC Lifter]

ll

[Underdog]

Superpump250 firstthing in the morning....

deadlifts
245 x 6
295 x 6
315 x 6
345 x 1
325 x 5

bent over BB rows Underhanded grip
105 x 12
125 x 15
150 x 10 x 5 x 4 (rest/pause)

Pulldowns (Wide grip behind neck/close underhand grip front)
105 x 12 (BN) x 10 (front)
120 x 8 (bn) x 8 (front)
135 x 7 (BN) x 6 (front)

back extensions
15

Home
BCAA stack AAC

[Underdog]

ok.. aftermath.....

superpump250

squats
235 x 8
285 x 8
315 x 8
365 x 4

Medium grip upright row (only brought to lower chest)
supersetted with Shrugs
95 x 12 upright rows/20 shrugs
115 x 10 upright rows/20 shrugs
135 x 8 upright rows/20 shrugs

Arnold press
35 x 12
35 x 10
35 x 12

rear lat raises
40 x 8
30 x 10
30 x 12

SLDL
95 x 7
115 x 7
135 x 7

clean and press
95 x 10

home BCAA Stack AAC
chicken and stuffing to eat.. starved out....

[Underdog]

no more superpump250, did order though

flat bench press
135 x 8
225 x 8
245 x 4
135 x 12

incline bench
90 x 8
95 x 12
115 x 12
135 x 10

kickbacks
20 x 10
20 x 8

incline extentions
50 x 10
60 x 10
50 x 12

lion ox's
50 x 8

underhand pulldowns
70 x 20
80 x 20
90 x 20

no bcaa stack aac

going to see if it really makes a diff. it did make a diff for lifting....

[goes4ever]

personally I think kickbacks are a waste of time, do you get anything from them?

and what are lion ox's

[Underdog]

take a straight bar, lie on a flat bench. They are like doing a pullover lying down. You bring the bar down to your waist. what it looks like is a lat raise with a pullover. I can't find the video where it was, but I will ask the one guy who showed it to me.

[Underdog]

ok.. got me superpump250.. took two scoops at 805 started workout at 840....

Deadlift
235 x 8
285 x 8
315 x 8
365 x 4
No straps. no chalk.

bb rows
115 x 12
135 x 12
155 x 8/4 rest pause

Curls
50 x 10
70 x 8
90 x 4 (failure)

Behind the neck pulldowns widegrip
120 x 10
135 x 10
150 x 10

incline hammer curls
20 x 10

high pulley curls (pyrimid set style)
1 set
40 x 10
50 x 8
60 x 4
50 x 4
40 x 6
all held at tension(?) at end of movement (closest to my head for 3-5 seconds)

Drove home
bcaa stack aac

and ready for bed, even though I took 2 scoops of superpump250 at 8, and is now 10:15

[Underdog]

today's lift.

superpump250

squats
225 x 10
275 x 10
315 x 10
385 x 3

upright rows to nipple line supersetted with bb shrugs
115 x 10 (rows) x 20 shrugs
125 x 10 (rows) x 20 shrugs
135 x 6 (failrow) x 12 shrugs

Rear lat raises (high cable)
40 x 15
50 x 10
60 x 7

SLDL
135 x 12
155 x 10
185 x 10

One dumbbell front raise
40 x 7, 45 x 7, 50 x7 (one set) x 2 (sets)

clean and press
135 x 3

rope crunches
40 x 15
100 x 15
160 x 15 (got a major cramps)

came home and took me bcaa stack aac