Bodybuilding.com’s Project Mass – Day 56 – Strength Based Pull Day – Plus, TV Fitness Is A Joke

83103_ORIG-t_bar_rows_latsGreetings, all.

So, while flipping through the cable guide the other night I noticed that there was a new infomercial for P90X3. The third in their series that a lot of people were duped into buying. My first thought was “Well, why do we even need a third? I thought the second was so revolutionary, we’d never need anything else? I mean, c’mon, muscle confusion!”. I want to punch that guy for simply coming up with that stupid phrase.
I know I’ve addressed this before, but TV fitness programs are an absolute joke. P90X, while obviously not the original, since this sorta stuff was going on since the 70s, was really the one that caused this recent boom period. It was telling people it’d give them an amazing body in just 90 days! Oh boy, you mean we can ignore all of the common-sense knowledge of the last 70 or so years that says building quality muscle & strength takes years?! Hot damn! Right here is my biggest problem with society. P90X tries to come out and say you get what you want a lot faster than those other suckers, and we make it easier!
OK, so, what we’re teaching people here is to not be patient, and to not work hard. Great. First off, they show all these before & after photos, and the majority of them you can clearly see in the before that the guy has been working out for a while and simply has a little fat on him. So, he does P90X, loses the fat, and looks huge & cut. Now, he didn’t build that foundation with P90X, but he did use it, so legally they can say he looks the way he does because of the program.
Second, they act like joining a gym is like going on a death march. Gyms are not expensive anymore. There’s two gyms within a mile radius to me that are $10-20 a month. P90X costs around $120-150. On top of that you have to get dumbbells, and those are INSANELY expensive.
Third, going to the gym is a big part of changing who you are for the better. It gets you out of your comfort zone. It makes you earn your muscle/fat loss/strength/fitness from the jump, as you drag your ass out of your warm bed and head to the gym in 30 degree weather. That’s called grit. Toughness. Then you’re in a place where you make friends, you have a camaraderie with people. A place where if someone sees you dogging it, they call you on itm. You do. I absolutely love the gym. I love seeing the people that I know, and busting ass with then’t get that when you’re sitting in your living room.
If you want a standard body with a little bit of muscle and some abs, then by all means. However, if you want to be as strong as you can be, looking like a semi-truck with a head, then you gotta hit the gym.
Getting into the gym, getting dedicated to fitness doesn’t just create a better version of yourself on the outside. You build grit from being dedicated to something that’s tough, that keeps you from being comfortable for a little while, that helps you become educated through hours of research, the helps instil discipline, and the realization that you’re better than everyone else because you’re uber-buff!
Seriously though, getting into this lifestyle is insanely rewarding, but tough. Don’t cheat yourself on this experience. Savor the hardships. Savor the victory.

Alrighty, let’s get it.

Pre-Workout: 2 scoops of C&C Muscle Milk, 5g Creatine

Bent Over Row – 225×4, 230×4, 235×4, 240×4, 245×5

I really do love this move. Make sure you squeeze your lats when you come back.

Hammer Strength Pull-Up – 190×4, 205×4, 4, 4, 4

Hammer Dumbbell Curl – 35×4, 45×4, 4, 4, 4

Hammer Strength Sitting Shrug – 230×4, 250×4, 4, 4, 4

I try to pause at the top of each rep and squeeze, because it’s such a short range of motion. However, don’t roll your shoulders or any of that ridiculous stuff that I see people do. Just a simple shrug will find you well. Often times, to make sure I get the correct form, I think of someone asking me a question I don’t know, and giving a simple shrug. I know it sounds stupid, but the form ends up different. Give it a shot.

Barbell 21’s x 30, 40, 40, 40
SUPERSET:
Reverse Barbell Curl – 40×8, 8, 8, 8

21’s are fantastic, and something I never see people utilizing. If you’re unfamiliar with them, they go like this: you do half of a standard barbell rep, going from the bottom to the middle, and hit 7 of those, then go from the middle to the top, 7 times, then do 7 full reps. It’s a great burn, and you can’t go super heavy, so for people like myself with wrist problems on straight curls, it’s great. Reverse curls are great too, because they help to thicken up the forearms, something I’m really after these days. Hell, I’m after an entire arm over-haul.

Incline Walking – 15 minutes

Post-Workout: 24oz of Gatorade, 30g of Whey Isolate, 5g of Creatine, 1 scoop of BioGro.

Alright buckshots, I’m outta here. I’ll see you tomorrow for the start of the hypertrophy section of the week, starting with legs. I imagine the workout will be so fantastic, Martin Scorcese will team back up with DeNiro to make a movie about. Yeah, a 3 hour drama about a leg workout. Dig it.

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