Bodybuilding.com’s Project Mass – Round 2 – Day 30 – Hypertrophy Based Pull Day – Plus, Bodybuilding Doc Recommendations Part 1

hypertrophypulldayGreetings, all.

Before we get to the action, I thought I’d tip you cats to some great documentaries about weight-lifting. If you guys dig watching things on that subject, then I’ve got some pretty good stuff for you.

Pumping Iron – C’mon, everyone knows this, and if you don’t….then…well, let’s just say it’s shameful. Anyway, it’s the quintessential documentary about weight-lifting of all time, and was the starting point for the explosion of the fitness culture, not to mention the careers of Arnold and Lou. You can catch this on youtube, but you’re gonna wanna buy the DVD because there’s some great special features.

Generation Iron – This is more current, and focuses on the top bodybuilders getting ready to topple Phil Heath at the 2012 Mr. Olympia. It’s a damn good documentary, and does a great job of showing the variety of characters on the stage. You can catch this on netflix.

Stand Tall – This is a documentary done in the early 1990’s, and it follows Lou Ferrigno as he takes to the bodybuilding stage once again after a 15 year lay-off in order to become the first ever Masters Mr. Olympia. It also follows his chief competition, Boyer Coe, one of the most consistent bodybuilders of all time. A ton of great training footage, and you get to see the greats again. Awesome stuff. Again, youtube.

Tune in on Saturday and I’ll give you hip cats the rest of my reckos, including an awesome doc on powerlifting, as well as some youtube fitness channel reckos.

Alrighty, let’s get it.

Pre-Workout: 24oz of Gatorade, 20g of Whey Isolate, 1g of Kre-Alkalyn Creatine.

Intra-Workout: 36oz of Gatorade, with a scoop of BPI Best Aminos that contain CLA and Glutamine, and another container with 40g of Whey Isolate.

Neutral Grip Lat Pulldown – 135×8, 150×8, 165×8, 180×10

I really like the neutral grip, and feel like I can pull the most weight that way.

Seal Row – 40×8, 12, 8, 12

For this lift you lay chest down on a bench, grab a dumbbell in each hand, and row. It’s a great exercise that really isolates the back. Unfortunately, it’s a pain in the ass to set up a flat bench that gives you a big enough range of motion. So, I just go incline on the lowest setting.

Hammer Strength Supinated Grip Lat Pulldown – 145×8, 165×8, 180×8, 190×8

Probably my favorite form of a Lat Pulldown. You get such a fantastic range of motion that lets you stretch the lats at the very top and get an immense squeeze at the bottom.

Dual Dumbbell Row – 50×8, 8, 55×10, 60×8

I like to twist when I pull up towards my abs. So at the bottom of the lift the dumbbell is vertical, and at the top they’re horizontal.

Smith Machine Row – 90×8, 110×8, 8, 8, 90×8, 4

Free weights are King, but it’s awesome to use a machine once in a while. You can simply focus on the lift, and really wear the hell out of the muscles. After the last set I did a drop set, went to failure, rested for 5 seconds and did another set till failure. Needless to say, it was good times.

EZ Bar Cable Curls – 80×8, 8, 8, 8

Dumbbell Preacher Curl – 22.5×8, 8, 8, 8

With these bad-boys, I twist at the bottom so my palm is facing the ground, and twist back up in a standard curl motion with a squeeze at the top. You can’t beat this, as it stretches the hell out of the bicep. You can check out a demo of it in one of the last two videos I posted on the Fat Buff INC youtube channel.

Flex Curl – 20×8, 10×10, 8, 8
SUPERSET WITH
Barbell Curl – 45×6, 6, Reverse Grip – 45×5, 20×15

Sometimes with the last exercise[s] I’ll just start mixing things up, with super short rest periods. Just looking to burn things out.

Cardio Incline Walk – 10 minutes

Post-Workout: 1g of Kre-Alkalyn Creatine, 30 minutes later I have 30g of Whey Isolate.

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