A Training Raggamuffin

[raggamuffini]

Jezus that volume is insane!! keep it up man!

Thanks friend! This week is dedicated to volume

crazy workouts. your volume is pretty damn high. specially for the smaller parts like biceps. saw you did 6 sets of regular biceps stuff and than another 21..

i used 21's for some time to get more strength.. never had any solid gains from them only strength wise..

Yeah, this week is a bit different from the usuall.. The volume of the small muscle groups has been high, because these will be the only direct bicep and tricep workouts this week.. Wait and see my volume on legs today, back thursday and so on.. I'm planning on something huge

These 21's and actually the high rep sets in general are ment for giving some variation and "shock" to my body :music:

 

[Hypocrisy86]

Congrats man, good session, 2 3+ sets work well i see, i try to use this method, sometimes it helps to change it up.

 

[Natzo]

solid work bro!

 

[raggamuffini]

Congrats man, good session, 2 3+ sets work well i see, i try to use this method, sometimes it helps to change it up.

Thanks buddy! Yeah, it has been working really well at least for me, as it has been a big change from the old and usuall:gaysign:

solid work bro!

Thank you Natzo..
Lately things have gone really well with my training

 

[raggamuffini]

Todays workout was: Legs and Abs

1.Squat
-115kg x 20 (probably a PB, felt horrible)
-115kg x 18
-115kg x 17

2.Leg Press
-290kg (10 x 25kg +40kg) x 19
-290kg x 18
-290kg x 18 (last two assisted with hands on knees)

3.Seated Leg Curl
-80kg x 20
-80kg x 19
-80kg x 19
-80kg x 18

4.Leg Extension
-75kg x 16
-70kg x 18
-70kg x 18

5.Lying leg Curl
-60kg x 18
-60kg x 18
-60kg x 15 (absolutely nothing left at my legs)

6.Seated calf raises (with 20-30 sec rests)
-70kg x 20
-70kg x 20
-70kg x 20
-70kg x 20
-70kg x 18
-70kg x 18

7.Seated Crunch machine
-90kg x 20
-90kg x 18
-90kg x 18
-90kg x 17

8.Leg Raises
- x 20
- x 17
- x 15

This super high volume high-rep stuff is pure torture when done to legs.. My legs were too damn tired already after the squats but I'm really happy that I continued with determination and completed the whole workout..
I felt so sick and about to puke during the leg presses, that when my lady came to ask me some non-training-realated questions, I answered pretty rude and made her mad
Oh well, at least I don't have to worry about any post workout cardio this evening

So alltogeather the workout was deadly effective, but I'm really proud of myself that I didn't puke or quit
It has been a great week so far..

 

[Natureboypkr]

Heck yeah man great session, when I read everything it seemed like the recipe for a puke-a-thon. lol

I use high volume in combination with HIT it works great.


Stay consistent.....Stay hardcore.....Stay motivated

 

[raggamuffini]

Todays workout was a bit modified: Back, forearms, quads(pump) and abs

1.Assisted Pull-Ups:
-BW-7,5kg x 20
-BW-7,5kg x 20
-BW-5kg x 10 + BW-7,5kg x 4 + BW-10kg x 4 +BW-12,5kg x 4 (drop set)

2.Pull-Down (hammer grip wide)
-80kg x 20
-80kg x 19
-80kg x 18

3.Seated One-handed hammer row in machine (plates)
-65kg x 20 (per side)
-65kg x 20
-65kg x 17 (hidious pump in lats)

4.DeadLift in machine
-120kg x 20
-120kg x 20
-120kg x 18

5.EZ reverse grip Curls
-40kg x 10
-40kg x 10
-40kg x 10

6.Hack Squat
-130kg x 12
-130kg x 12
-130kg x 12

7.Seated Crunch machine
-95kg x 15
-95kg x 12
-95kg x 12

Really great pump in my back as a whole! This high volume/high rep worked really well for the lats especially.. Only bad thing was that my hammys were too sore for real deadlifting
Also started at my new job today and had 9,5 hour shift before the workout and due to that felt a bit low on energy..
Tomorrow will be my last day of super volume high rep-week.. So I will try and give everything I have to it!
But anyways today was excellent workout day

 

[raggamuffini]

Edit: And I double post one hour later.. Fail.. And I don't even know how to delete a post

 

[raggamuffini]

Todays workout was: Shoulders, Chest and Tricep (pump, wrong word)

1.DB Shoulder press
-22,5kg x 18
-22,5kg x 14 + 20kg x 5 (drop set)
-20kg x 18 (really pathetic set)

2.DB Incline Bench
-30kg x 14 + 4 (rest 10 sec)
-27,5kg x 18
-27,5kg x 18

3.Bench Press Machine (plates)
-85kg x 20
-85kg x 20
-85kg x 19

4.Cabel flies
-??? x 20
-??? x 18

5.Rear delts with reverse pec dec
-??? x 19
-??? x 19
-??? x 18
-??? x 18

6.Side laterrals
-10kg x 20
-10kg x 20
-10kg x 20
-12,5kg x 12 + 10kg x 6 + 7,5kg x 6 (drop set)

7.Front Raises
-12,5kg x 20 (10 at the same time, 10 with one at a time)
-12,5kg x 18 (10 and 8)
-12,5kg x 18 (10 and 8)

8.Lying skull Crushers in cable (extra close grip)
-55kg x 12
-60kg x 10
-60kg x 10

Today workout wasn't as good as the previous workouts this week.. Still it was a pretty good workout alltogeather Perhaups the fact that I was tired from work and had some things/issues on my mind affected a bit on the intensity..
Anyways.. Tomorrow will be a day for resting and then it's time for some "10 or 6 x 3" -training..

 

[miamiracing]

good workout man, you really like the "pump pain" hum?

i recommend you to check out the pre-workout supplement called

RPM from applied nutriceuticals.. that shit is banging bro im tellin' you.. crazy pumps, and strength increase.. better than every other pre-workout sup *stuff like nano vapor, superpump 250 and crap like that* i gave it to many people and everybody is "hooked" on that stuff now.. check it out they also have a free sample delivery (within usa)

 

[raggamuffini]

good workout man, you really like the "pump pain" hum?

i recommend you to check out the pre-workout supplement called

RPM from applied nutriceuticals.. that shit is banging bro im tellin' you.. crazy pumps, and strength increase.. better than every other pre-workout sup *stuff like nano vapor, superpump 250 and crap like that* i gave it to many people and everybody is "hooked" on that stuff now.. check it out they also have a free sample delivery (within usa)

Thanks mate fot the tip! I have to check out if they ship their stuff to Hillbilly Finland..

 

[raggamuffini]

I'm annoyingly busy with my work and everything at the moment..
So here is just a quik update..

Yesterdays workout was: biceps, Lats and Abs

1.DB curl (20 seconds between sets)
-27,5kg x 3
-27,5kg x 3
-27,5kg x 3
-25kg x 3
-25kg x 3
-25kg x 3
-25kg x 3
-25kg x 3
-25kg x 3
-25kg x 3

2.Scott EZ curl (20 sec between sets)
-50kg x 3
-50kg x 3
-50kg x 3
-47,5kg x 3
-47,5kg x 3
-47,5kg x 3
-47,5kg x 3
-47,5kg x 3
-47,5kg x 3
-47,5kg x 3

3.Pull-Over in cable
-??? x 10
-??? x 12 (a bit lighter weight)
-??? x 12
-??? x 12
-??? x 12

4.Pull-Down (Marko "supermass" Savolainen style.. hard to explain)
-80kg x 12
-80kg x 12
-80kg x 12

5.Seated Abs machine
-90kg x 12
-90kg x 12
-90kg x 12

6.Leg raises
- x 20
- x 20
- x 20

3.Decline roman bench sit-ups
-10kg x 15
-10kg x 15

I'm really busy with work and that affects my training a bit.. I have had heavier 10 x 3 workouts but anyways a decent stuff..
After this week I will have a small break.. So I will go everything out this week..

Better updates, when I have more time to come..

 

[tim290280]

Those shorts breaks must have been tough towards the end!?

 

[raggamuffini]

Those shorts breaks must have been tough towards the end!?

They are really tough! At the last 3 sets or so, I am always soaked with sweat and the weights feel heavier than ever..
This is definetely tough way of training but when rarely used, I have found it very beneficial for strenght (and also a great way to mix things up)

 

[raggamuffini]

Today was: Triceps, Delts and Chest (pump)

1.Dip (20 seconds between sets)
-BW+45kg x 3
-BW+45kg x 3
-BW+45kg x 3
-BW+45kg x 3
-BW+40kg x 3
-BW+40kg x 3
-BW+40kg x 3
-BW+40kg x 3
-BW+40kg x 3
-BW+35kg x 4 + 2 negative

2.Lying Z-Bar Skull Crushers (20 sec between sets)
-52,5kg x 4
-52,5kg x 4
-52,5kg x 4
-52,5kg x 4
-52,5kg x 4
-52,5kg x 4
-52,5kg x 3
-52,5kg x 3
-52,5kg x 3
-52,5kg x 3

3.Side Laterrals with DB's (20 sec between sets)
-15kg x 5
-15kg x 5
-15kg x 5
-15kg x 5
-15kg x 5
-15kg x 5
-15kg x 5
-15kg x 5
-15kg x 5
-15kg x 5

4.Reverse Pec Dec for rear delts (20 sec...)
-??? x 5
-??? x 5
-??? x 5
-??? x 5
-??? x 5
-??? x 5
-??? x 5
-??? x 5

5.Front Raises with DB's (20 sec...)
-20kg x 5
-20kg x 5
-20kg x 5
-20kg x 5
-20kg x 5
-20kg x 5
-20kg x 5
-20kg x 5

6.Bench Press Machine plates (Short "pump" movement for the chest..)
-85kg x 15
-90kg x 13

7.Cable flies
-??? x 15
-??? x 12 (added weight)

Triceps were totally toasted after this session! Kept the weights small enough to be able to keep the form really good.. so I'm pretty happy about the workout:gaysign:

BTW. Sorry about these short comments and updates and about the fact that I haven't been around checking peoples logs for a while.. Still a bit too busy with my work and so on

 

[miamiracing]

awesome session broski! keep it up

 

[raggamuffini]

awesome session broski! keep it up

Thanks mate!
I will do my best on keeping the heavy work up:gaysign:

 

[raggamuffini]

Todays crazy ass workout was: Legs and Abs

1.Squat (20 sec between sets)
-145kg x 3
-145kg x 3
-140kg x 3
-140kg x 3
-140kg x 3
-135kg x 4
-135kg x 3
-135kg x 3
-135kg x 3
-135kg x 3

2.Leg extension (20sec between sets)
-100kg x 5
-100kg x 5
-100kg x 5
-100kg x 5
-100kg x 5
-100kg x 4
-100kg x 4
-100kg x 4

3.Leg Press (20 sec between..)
-380kg x 5 (25kg x 12 = 300kg + 2 x 20kg = 340kg +40kg = 380kg)
-380kg x 5
-380kg x 5
-380kg x 5
-380kg x 5
-380kg x 4
-380kg x 4
-380kg x 5
-380kg x 4
-380kg x 5

4.Lying Leg Curl (20 sec..)
-80kg x 5
-80kg x 5
-80kg x 4
-75kg x 5
-75kg x 5
-75kg x 5
-75kg x 5
-75kg x 5
-75kg x 5
-75kg x 4

5.Seated leg Curl (20 sec..)
-90kg x 5
-90kg x 5
-90kg x 5
-90kg x 5
-90kg x 5
-90kg x 5
-90kg x 5
-90kg x 5
-90kg x 5

6.Seated Calf raises (20 sec)
-85kg x 15
-85kg x 15
-85kg x 15
-85kg x 15
-85kg x 15
-85kg x 15

7.Seated Crunch Machine
-105kg x 10
-105kg x 10
-100kg x 10

8.Leg Raises
- x 25
- x 25
- x 20

After this workout I could barely walk down the 4 steps from my gym to street Effective workout and for some reason I wasn't even close to puking, which is nowadays pretty rare thing in my leg training.. My shirt was literally soaking wet in the same way as if I had been swimming with my clothes on

Really solid leg session alltogeather, even though the weights in (especially) squat should have been heavier.. Tomorrow will be well earned resting day

 

[L91]

Nice workouts Ragga

 

[miamiracing]

holy shit the volume is just sick man!!!!!!!!! you are a freak