Project Mass – Day 3 – Back – Plus, A Key Rule Regarding Fitness

dorian-yates1Greetings, all.

Before we get into today’s workout, I want to talk about how people seem to go completely out of their way to overtly complicate their life with all things fitness. They do the macro-eating, with precision supplement timing, reverse-back-carb-loading, a workout that’s 67.3% hypertrophy training mixed with 8.6% TRX workouts that are then followed by 11.7% blood-restricted, slow-concentric portion CrossFit that’s done while making sure to drink something that’s 56.7% carbs that have been brought down from Mt. Everest on the back of an Ox that’s raised on nothing but grains comprised of 87.6%….and it goes on like that.

Knock it off. All of this crap and you wonder why you have trouble making gains? If there’s one piece of advice I wish people would listen to, it’s the KISS rule, which means Keep It Simple, Stupid. While building muscle is a science, it’s not rocket science. All of the bodybuilders from the golden age just ate a lot of protein, worked out 6 days a week, were strong as hell, and looked fantastic. When they wanted to get cut they lowered their carbs, upped their protein, and did some extra cardio. There was no carb back-loading, there was no caveman, or atkins, it was just being smart about their diet.

I mean, how the hell do you expect your body to perform at it’s best when you’re constantly stressing about the right macros, or making sure you have no carbs before such a time, or the fact you had some cookies on a non-cheat day? I absolutely guarantee you’ll get a hell of a lot more out of your workouts if you just take it easy, if you enjoy life, enjoy what you’re eating, as well as your workout.

It’s the same thing when it comes to supplements. Stop with all the test & HGH boosters, stop with the myostatin blockers, and basically stop with anything that isn’t relatively cheap for a healthy amount of it. When it comes to supps, you basically shouldn’t use anything where you don’t pronounce the sound “een”. Like, proteen, createen, ameeno acids, glutameen. Test booster? Fat burner? Pre-workout? Nope, no “eens” in there, so ditch’em.

Just come up with a simple goal, hit the gym often & hard, eat smart for you, get your sleep, and before you know it everything will come together easier than ever. I promise.

Alright, speaking of keeping it simple, let’s get to the workout…

Pre-Workout: 2 scoops of C&C Muscle Milk, 2g of Kre-Alkalyn.

Bent-Over Row – 195×5, 205×5, 210×5, 225×5

I’ve been after 5 reps at 225lb for a while now, with as early as a month or so ago only hitting one very weak rep. I really can’t say enough about the previous program I was on, as it’s done so damn much for me in terms of strength & size.

Hammer Strength Pull-Up – 180×5, 5, 7, 190×5

Curl – Straight Bar 70×5, EZ Bar 80×5, 5, 5

Unfortunately I can’t go heavy on curls with a straight bar, because it hurts the hell out of my wrist & lower forearm at times.

Hammer Strength Shrugs – 360×5, 410×5, 450×5, 5

Incline Walking – 15 minutes

Post-Workout: 24oz Gatorade, then same as pre-workout.

Anyone who hasn’t done any strength training lately, I recko you work a few days in. It’s as basic as you can in a workout. Simple exercises, heavy GD weight, and hopefully new PRs.

Alright, cats, I’ll see you tomorrow as I start the hypertrophy portion of the week. Until then, remember…

You’ll never regret a workout.


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