Category Archives: Project Mass Round 3 – Strength Leg Day’s Project Mass – Day 10 & 11


Greetings, all.

Two days ago was Heavy Legs, and I’m paying that price today. For me, the worst soreness, if it’s gonna be bad, is 2 days after. Then yesterday I went after my Traps with a vengeance and they’re sore from the top down to the middle of my back. Needless to say, I’m beat the hell up, and my body is constantly trying to put me into sleep mode.

Yesterday the workout went something like this…

Bent Over Rows – 225×4, 230×4, 4, 4, 4

A week prior was able to do 4 sets of 4 at 225, but the form started to fall apart at the 3rd set. However yesterday I was able to keep the form tight for all 5 sets, with an extra 5lbs attached.

Asst Pull-Ups – 66×5, 5, 5, 5, 30×5

I’m thinking instead of 5lbs a month, I may jump it up to 5lbs a week, see what happens. My strength is shooting up a lot faster than I imagined.

Bicep Curls – 45×5, 5, 5, 5, 50×5

Finally, after years of having pathetic strength in the curl department, I’m doing decent.

Barbell Shrugs – 225×8, 8, 8, 8, 275×5, 5

I make sure to squeeze at the very top for a few seconds, because it makes the lift more intense, which is needed since the range of motion is so short. I also prefer the Barbell as opposed to dumbbells because I feel it more in my upper back, and the deeper portion of the traps.

20 minutes of incline cardio.

Today was Bodybuilding Style Push Day.

Over Head Press – 135×5, 5, 5

Flat Bench – 225×5, 5, 5

I felt like I could have hit 6 or 7 reps on the Flat Bench, and the OHP would have gone a bit easier too if my traps weren’t sore. Really, if you want to increase your strength on something, I urge you to do at least twice a week.

Incline Bench – 115×10, 10, 10, 10, 10

When it comes to the bodybuilding style lifts I rest only 30-60 seconds to up the intensity, and try not to care at all about the weight.

Standing Shoulder Lateral Raise – 17.5×10, 10, 10, 10, 10, 12.5×7, 7.5×7

For the first three sets I switch up the style. First set is standard, second set I twist at the top like I’m pouring out water, third set I lean forward a bit and bring the dumbbells all the way in front of me instead of just to the side. The final two sets are standard, and then after the final set I do two drop sets.

Single Arm Dumbbell Skullcrushers – 25×10, 10, 10, 10, 10

An arm only gets rest when the other is working, and this gets brutal, fast.

Standing Side Triceps Extension – 10×10, 10, 10, 10, 10

As with the Skullcrushers, an arm only rests when the other is working. After the crushers and this, your triceps will have an insane pump.

Incline cardio for 20 minutes.

Advertisements’s Project Mass – Day 9 – Plus, A Quick Lessson On The Two Types of Hypertrophy

Greetings, all.

Before we get started, remember that you cats can follow your boy on instagram @CaliberWinfield. I try and post something everyday, and post the day’s workouts too.

In the world of weight-lifting there’s one word that you’ll see quite a bit; hypertrophy. Now, if you’re an idiot like me, you think it’s pronounced “hyper-trophy”. Not so. It’s “hy-per-tra-fee”. Most folk think hypertrophy is just the term for muscle-building. While true, it’s not just a blanket term, because there are two types of hypertrophy.

Myofibrillar – This is when you actually increase the number and size of the muscle fibers. This type is mainly achieved through heavy, free-weight routines with sets and reps in the 3-6 range, and working around 80% or higher of your 1-rep max.

Sarcoplasmic – This is the increase in the volume of fluid, things that don’t contract like muscle-fibers. Like glycogen, collagen, water, and other such things.

When you focus on Myofibrillar Hypertrophy you get the strength increases, and that thick, dense muscle, because that’s what you’re legit building, muscle. I have friends who get into working out, and after a while they build a little size and wonder why their muscle is soft. I then explain that they’ve mostly just increased the volume of the muscle with water, glycogen, and a few other things. Another reason why I believe 5×5-esq training is the best for beginners, because you build a real foundation of true muscle.

80% or so of my training for the last 2 months has been heavy lifting, in the rep range from 2-6. I’m digging my look more than ever now, as I really think I’ve found something my body responds well to. Everything is becoming thicker and more dense, more defined.

Alright, let’s hop on the good foot and take a look at today’s workout…

Squat – 155×4, 165×4, 175×4, 185×4

When I started focusing on strength training again, I decided to reprogram my squat, because I wasn’t going nearly deep enough. Now I go as deep as possible. When I started this, I was only able to rock 95lbs for sets of 3. So, to be able to rock 185 for a set of 4 today was awesome. Getting real close to my goal of 225lb.

Rack Pulls – 225×4, 245×4, 275×4, 4

I didn’t go full on here, because I was feeling the squats and didn’t want to bust my shit with the Rack Pulls.

Hack Squats – 230×4, 4, 180×4, 4, 4

After the first 2 sets, I started to feel it in my lower back, so I played it safe and went a little lighter. Now, after this I realized I was suppose to be doing 5 sets, not 4. So I had to go back and re-set up the Rack Pulls and Squats. You gotta pay your debt.

Rack Pulls – 225 x4

Squat – 135×4

I gotta tell ya, those 2 sets, although a bit light, weren’t easy, heh.

Straight Leg Deadlift – 135×4, 4, 155×4, 4, 4

I’ve always loved these. Great burn in the lower back, hams and glutes. Good times.

Alright, see you cats tomorrow.