’s Project Mass – Round 2 – Day 34 – Strength Based Pull Day

strengthpulldayGreetings, all.

How are you, the beautiful people doing? As always on Sunday, it’s time to take a trip into the Hall of Burly. I’ll be your tour guide this evening as we take a look at John Carpenter’s interpretation of the 1980’s, with They Live. Starring one of the burliest cats of all time, Rowdy Roddy Piper. They Live is about an alien race that’s come here and subdued us, turning us into conformist puppets who chase money & material things while they take over. But then Roddy figures out what’s going on, and needless to say, he’s pissed about it. So, nuts to getting answers, because the business end of his shotgun is open, and everything must go.
The Man Movie Encyclopedia – They Live

Alrighty, let’s get it.

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

Intra-Workout: 36oz of Gatorade with 1 scoop of BPI Best Aminos that also contains CLA and Glutamine. Another container has 40g of Whey Isolate.

Bent-Over Rows [Dead Stop] – 160×5, 170×5, 175×5, 5, 185×5

I normally do Yates Rows, but the last few weeks I’ve been doing these in a classic style, and with these you do the lifting portion from a dead stop. This makes things a bit more difficult, and puts a deep stretch on your lats at the start of each rep. Also, you have to go quite a bit lighter. One of my current goals is to get to 225lb in this style.

T-Bar Rows – 125×5, 135×5, 150×5, 5, 5

Arguably my favorite back exercise. It may not have the love from the hardcore folk like the Deadlift, or the One-Arm Dumbbell Row that all those who believe in the “post workout anabolic window” love, but it deserves to be. With that small handle, all the weight is so centrally focused and 150lbs feels like a freaking bus. You get a fantastic stretch in your lats when you fully extend your arms at the bottom of the lift, and really feel it in your lower back, which is supporting you, as well as deep in the middle of your back and traps.

Power Cleans – 95×5, 115×3, 3, 125×3, 3

So glad I started doing Power Cleans, because they’ve become one of my all-time favorite exercises. It’s always awesome when you get to use your whole body. These are a beast for your traps, too. You want some worthwhile traps, include these bad-boys, and the next time you go to Starbucks [because you’re doing a favor for someone else] they’ll think you’re there to order a TRAPachino. Yeeaaah. Dig it.

Hammer Strength Preacher Curl – 80×5, 5, 5, 5, 5

I tried to do these suckers free-weight, but for some reason the pain in my left hand was back in a big way, and made trying to go heavy just about impossible.

Hammer Curls – 30×8, 7, 7, 7, 15×10, 10, 10

These were done in FST-7 style. If you’re unfamiliar with that, just give it a quick google, it’s simple.

Standard Walk – 45 minutes

Post-Workout: 1g of Kre-Alkalyn Creatine, 20 minutes later, 30g of Whey Isolate.


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