Shoulders and Triceps

Barbell shoulder press
135x6
185x6
220x 6,6,4
210x 6

Cable lateral raises
50 2x10
55 1x10
Lying Incline Rear Raises
20's 3x10

Machine Shoulder Press
162.5 2x8
175 2x8

Straight Bar front raise
80 1x10
100 2x6
90 1x6

Isometric Cable Cross- video below- low quality, with phone
2x55lbs each for 20 seconds

Project Hyperplasia: Pre-study measurements

Measured at 9:30am pre-lift
Bodyweight: 227.4
Omron Body fat percentage: 18.4%
Circumference measurements
-Shoulders=53 in
-Chest= 47 in
-Umbillicus= 39.5 in
-Hips= 46.5 in
-Thigh 4 inches up from proximal patella= 22 in
-Thigh 7 inches up from proximal patella= 26 in
- Calf= 16 in

Throwing the weighted vest on. Thanks to Chance Cianciola for the measurements.

Project Hyperplasia

Hyperplasia of the skeletal muscle is the body's muscle fiber's satellite cells proliferating and splitting the muscle fibers to make new ones, thus adding to cross-sectional area and possible force production. Several studies were pulled together here. For the next two weeks I am going to wear a 37.6lb weighted vest (homemade with denim!) every waking second aside from the shower. I posted a picture of the vest below... it is a must see for sure. Thanks fo Alex Mitchell for the donation of the vest to the Underground Fitness Center. I will also post bodyweight, body fat %, and an assortment of circumference measurements. The measurements will have to wait until the morning!



I, of course, will not actually be able to measure or gauge whether hyperplasia actually occurs, because I would have to take a muscle biopsy (don't have the equipment) or kill myself and have all muscle fibers counted (not for that). On the muscle biopsy option, I would have to weight only one side of myself and since I err on the side of balanced strength, I am not going to do that either.

You know, something to do since I am bored. I'll let you know how it goes. Any comments or questions, throw them in the comment section.

GET HUGE

Guidance without Crushing Dreams

A guy at my gym mentioned wanting help with a mass building program that he would start in a couple weeks. Of course, this is as close to ecstatic as I can get so I am pumped to write this program and help him along the way.

One huge problem: him and his lifting partner are going to need to leave their egos at the door. Their squat depth is beyond questionable. Any pressing movement is accompained by the one that isn't lifting grabbing the bar "but not helping" through an entire set of six reps. They were doing weighted pullups with assistance yesterday... you read right, they added weight to their body for pullups but then had their partner assist by lifting their feet... which takes the total weight lifted down. Why not just do pullups without extra weight???

In the attempt to get huge, these guys are going to have the same problem that a lot of guys have... too consumed with the poundage on the bar instead of moving a weight through a full range of motion to get the most muscular benefit possible. I have to bring this up before they begin on my program because when I write a program, I expect to see results.

However, if these guys keep half-repping workouts they are going to be left small, injured, and frustrated. I want to help them... getting stronger and adding on muscle mass is physiologically one of the most inspiring, rewarding things a person can do for themselves, but it has to be done right.

huge guy from animalpak.com