Underdog's hybrid program

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Underdog

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

and what are lion ox's
 
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.
 
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
 
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
 
ok tonight. no superpump250 pre workout, nor will I be doing my bcaa stack aac post...

Flat bench
135 x 12
185 x 8
225 x 4

flat bench flys
20 x 10 x 3

incline bench
135 x 12
155 x 10
165 x 8

incline flys
20 x 10 x 3

incline tricep extension
50 x 12
60 x 10
70 x 12

dips
bodyweight x 6

cardio

31 minutes at 3.3 speed/1.5 incline
 
went first thing this morning and not feeling 100% but still went.

took my superpump250, then multivitamin

deadlift
225 x 8
275 x 8
315 x 8

bentover bb rows
115 x 15
135 x 12
155 x 8

assisted chinups (new exercise to me) weight is what the pin was in
135 x 6
150 x 8
165 x 8

Behind the neck wide pull downs
120 x 10
135 x 10
150 x 8

straight bar curls
50 x 12
70 x 8
60 x 10

high pulley curls
one set
40 x 10, 50 x 8, 60 x 4

cardio 3.3/3.5 incline 1.5/2.0
21:30
 
Superpump250 is the supplement I use preworkout, post workout I am looking at whey, but haven't bought any.

This workout is after taking a 2 week off from lifting because of pnemonia.


flat bench
135 x 20
185 x 12
205 x 7 (fail)

incline bench
95 x 15
115 x 12
135 x 8

incline tricep extention
50 x 15
60 x 12
70 x 8

Underhand pulldowns
95 x 15
120 x 12
135 x 10

squats (no belt, forgot at house)
225 x 12
275 x 10
295 x 6

Stiff legged deadlifts
95 x 15
115 x 12
135 x 12

standing calf raises
105 x 15
120 x 15
135 x 15

workout took about 1 hour 15 minutes.
 
here goes part two of coming back after the lay off...

superpump250
got to gym about 8:30, left at 9:45

Deadlift
225 x 12
275 x 10
315 x 6

Barbell shrugs
135 x 25
185 x 25
235 x 15

Arnold Presses
25 x 10, 30 x 10, 35 x 8 (set one)
25 x 8, 30 x 8, 35 x 5 (failure) (set two)

Rear Lat Raise
60 x 6
50 x 10
40 x 10

Seated Machine Row
90 x 12
120 x 10
150 x 10

Widegrip pulldowns (behind the neck supersetted with front)
105 x 10 (behind) x 8 (front)
120 x 8 (behind) x 6 (front)
135 x 6 (behind) x 4 (front)

Straight Bar curls
50 x 10
60 x 8
70 x 8

High Pulley curls (one drop set)
70 x 6, 60 x 5, 50 x 5, 40 x 5, 30 x 8

drove home
Still have to look into getting Whey or something for a post workout supplement.
 
alright now that I did my two full body workouts from coming back to work out..... here is the reg workout...

Workout was less then an hour long.. I think I really need to find a partner....

630 am took superpump250 on a total empty stomach along with my multivitamin... got to the gym at 7am

BB flat bench press supersetted with DB flys
first number is the bench second is the flys
205 x7/30 x 10
225 x 7/35 x 10
205 x 6/30 x 10

took 15minutes to do all three sets....

Incline bb bench/incline flys
135 x 7/25 x 10
155 x 7/ 30 x 10
165 x 7/35 x 10

took 15 minutes to do these sets as well..

lion ox's/db pullovers

30 x 10/40 x 10
50 x 8/60 x 6
40 x 8/50 x 8

took 10 minutes to do these sets....

Cable Crossovers
2 sets... dropsets

50 x 8, 40 x 10, 30 x12, 20 x 10
45 x 8, 35 x 10, 25 x 12

had a protein shake from the gym right after work out then went to work...
 
here is tonights events......

superpump250 about 8 pm work out got to the gym at 830, workout ended about 925

Deadlift
225 x 12
275 x 10
325 x 8
375 x 3 (new personal record)

Pulldowns (behind the neck supersetted with front)
105 x 8 behind, x 8 front
105 x 10 behind, x 10 front
150 x 6 behind, x 6 front

Bent over BB rows underhanded grip
115 x 10
135 x 10
185 x 8 (right before I did this, I had to correct a young lifter from destroying his back by doing a 315 deadlift with some serious wrong form)

Straight arm pull downs
90 x 15
110 x 12
140 x 8

assisted chinup machine
150 x 6
150 x 6
120 x 3

Hyperextentions
1 set 15 reps

Protein drink from the gym


Peace...
 
here we go again.. another personal best again..

superpump250

squats
225 x 12
275 x 10
325 x 8
375 x 3 (personal best)

Upright rows
115 x 8
135 x 8
155 x 6

BB shrugs
115 x 20
165 x 20
215 x 20

SLDL
165 x 8
185 x 8
205 x 8

Rear lat raises
50 x 6
60 x 6
70 x 10

Sitting military press
95 x 10
115 x 8
125 x 6

Calf raise machine
135 x 20 x 2(sets)

Protein shake from the gym.. and now bedtime for I have to work ot in the morning...
 
Man a horrible night of lifting...

superpump250

well got to the gym and it must have been a bring everyone that you can possibly know night..
Went to get on the flat bench and some young kids said oh we're not finished with that.. then proceeded to not touch the bench.. ARGH! I was already doing other lifts when this happened.. totally messed up my concentration..

Incline BB
135 x 10
155 x 10
175 x 8

flat bb
205 x 10
225 x 3 failed completely, struggled to get weight back on hooks.
185 x 7 now I am totally pissed off and angry and shoulder that gave out on 225 lift hurts...

DB flys Flat
30 x 10
35 x 10
30 x 10

DB flys incline
30 x 10 x 3

sitting tricep extention
50 x 10
60 x 10
60 x 10

Underhanded pulldowns
70 x 15
110 x 10
150 x 6

Left gym totally drained and angry. I think my sinus infection didn't help the lifts either.. but who knows....

Protein smoothy as I was leaving gym....
 
Worked til 3pm took my superpump250 right before I left and drove straight to the gym.

Squats
225 x 7
275 x 7
325 x 7 (forgot my belt, so I was careful)

flat bench BB
135 x 7
155 x 7
185 x 7

BB incline Bench
135 x 7
155 x 7
175 x 7

SLDL
115 x 7
165 x 7
215 x 7

shrugs (all held at the top of it for 5 seconds)
215 x 7
235 x 7
285 x 7

military press
90 x 7
115 x 7
135 x 7

assisted pull ups (weight is what the stack said)
150 x 7
135 x 7
120 x 7

incline tricep extentions
50 x 7
60 x 7
70 x 7

DB rows (run the rack method)
55 x 7
60 x 7
65 x 7

curls
as 21's
50

straight set
60 x 7

drove home and played jump rope with wife and son....
 
no superpump250 and no post workout drink...

incline dumbell flyes
50 x 10
40 x 10
30 x 12

incline hammer curls
30 x 10
35 x 10
40 x 10

kickbacks
50 x 6
40 x 10
30 x 12

Widegrip pulldowns behind the neck/front
120 x 10 x 10
105 x 10 x 10
90 x 10 x 10

Underhand pull downs
90 x 10
110 x 10
130 x 12

Calf Raises
150 x 15
165 x 15
180 x 15

Single DB lat raise ("up the River" (run the rack)
(25 x 10, 30 x 8, 35 x 6 (one set)) x 3

rear lat raises
70 x 6
60 x 10
50 x 10

left the gym.
 
here we go for one hell of a work out for me.. it took less then one hour....

superpump250

squat (no belt)
225 x 7
285 x 7
325 x 7

SLDL
135 x 7
185 x 7
235 x 7

Pyramid up DB lat raise supersetted with military press
30 x 10, 35 x 8, 40 x 6, MP 95 x 8
30 x 10, 35 x 8, 40 x 6, MP 105 x 6
30 x 8, 35 x 6, 40 x 6, MP 110 x 6

lat raises with thumbs facing down at end of rep
15 x 10 x 3

Rear lat raises
50 x 12
60 x 10
70 x 10

shrugs
225 x 15
275 x 12
325 x 10

upright rows rest/pause style to right below nipple line
135 x 6 x 4 x 5

then it hit one hour....

bike for five minutes

protein shake from gym on the way out...
 
--------------------------------------------------------------------------------

took my superpump 250 with my multivitamin

flat BB press supersetted with db flys
135 x 10, 30 x 10
185 x 10, 35 x 10
235 x 6, 40 x 6 (actually asked someone to spot me, he was in between sets)

incline BB press supersetted with DB flys
135 x 10, 25 x 10
155 x 8, 30 x 8
175 x 6, 35 x 6

Hammer strength decline
90 x 10
110 x 10
130 x 10

lion ox's Supersetted with DB pullovers
30 x 10, 40 x 10
50 x 8, 60 x 8
70 x 4, 60 x 8

deadlift Without a belt
225 x 8
275 x 8
325 x 6

standing "cheat" BB curl
95 x 8
100 x 8
105 x 8

protein drink from the gym and headed home..
 
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