Saturday, April 2, 2011

Training - Zero Week

Hip and Ass Machine - 2 sets of 50

Calf Press - 2 sets of 20 with stack

1 arm Curls - 6 sets of 12
Rope Pushdowns - 6 sets of 12

Lateral Machine - 4 sets of 12

That left bicep I strained 2 weeks ago is still not 100%.  I had some tightness and pain in it when I did the curl machine.  So when I do arms Tuesday I will not go super heavy with it (wasn't going to anyway the first week out).


  1. I just googled "hip and ass machine". Surely this isn't some S&M thing you do at a public gym, is it?

  2. I wish. That'd sure make warm ups more interesting!

    One of these jobbers...

  3. I've read many things through your blog about gaining and losing weight. Calories in vs calories out. I started the Strong15 because I want to push some big numbers. If I ate like an animal and worked everything as itense as possible, do you think I could pack on respectable mass with that program? I know that Big15 is more geared towards mass but some heavy sets+intensity after the main lift+ sloads of food feels like enough for that goal.

  4. With big eating you can gain weight on a program of tricep kickbacks and a total body gym.

    Yes you can def get bigger using the strong15, but that is not its primary goal. It's to get stronger in the big 3. If you want to get as big as possible use the higher rep ranges with the big15. If you are after moving some big singles, use the strong15.

    Hope this helps.



  6. I just wanted to say thanks. I have gained 5 pounds in the last week or so after being stuck at the same weight for about 6 months. The cool thing is that I was 100% convinced I was coming to an end on my current squat and deadlift cycle but I now feel like I have another month in me of gains. My 5 pounds is directly due to your suggestions about growth and carb intakes. SO, THANK YOU!

  7. Dude this is awesome!

    Sometimes the thing about lifting is that it's some very basic things holding us back and we can't see the Forrest because of those damn trees.

    With the 5 extra pounds you should have more than a months worth of gains in you. If you don't rush it it should spread out over the course of the next few months. Keep me updated!