Halo's attempt at getting stronger Log

[Halo]

I'm going to put a couple of days of my log up today to give a little flavor for the new routine that I'm working called Flood and Destroy given to me by a friend named Flat, who is a monster PL'r built like a BB'r. It took me a couple of days to get the routine going.

7-12
Chest Day

* Inspired by Flat’s Flood and Destroy post today I attempted to crush my chest with a sick variation and a little volume. I believe I lost about 7lbs of water

DB Incline Bench
70 X 20
90 X 14
130 X 5
130 X 5
130 X 5
130 X 5
120 X 5
120 X 5
110 X 5
110 X 5

Superset
DB Flat Bench & DB Flat Flys
FB 60 X 14
FF 50 X 14
FB 70 X 10
FF 60 X 8
FB 80 X 5
FF 60 X 5
FB 80 X 5
FF 60 X 5
FB 80 X 5
FF 60 X 5
FB 80 X 5
FF 60 X 5
FB 80 X 5
FF 60 X 5
FB 80 X 5
FF 60 X 5

Seated Pec Deck Flys
135 X 20
135 X 20
135 X 20
135 X 20

 

[Halo]

7-13

Back and Arms

* That’s right two muscles in one day a complete anomaly for me LOL… I’m working my way towards Flat’s Flood and Destroy.

Superset
Bent Over BB Rows & Olympic BB Curls
BOR 135 X 16
BBC 65 X 20
BOR 185 X 12
BBC 65 X 20
BOR 225 X 5
BBC 65 X 20
BOR 225 X 5
BBC 65 X 20
BOR 225 X 5
BBC 65 X 20
BOR 225 X 5
BBC 65 X 20
BOR 225 X 5
BBC 65 X 20
BOR 225 X 5
BBC 65 X 20

Superset
Close Grip Cable Pull Downs & Cable Tricep Push Downs
CPD 110 X 16
TPD 85 X 20
CPD 130 X 12
TPD 85 X 20
CPD 160 X 5
TPD 85 X 20
CPD 160 X 5
TPD 85 X 20
CPD 160 X 5
TPD 85 X 20
CPD 160 X 5
TPD 85 X 20
CPD 160 X 5
TPD 85 X 20
CPD 160 X 5
TPD 85 X 20

Rhomboid High Cable Rope Rows
45 X 20
45 X 20
45 X 20
45 X 20

 

[Halo]

7-15

Legs Day

* This workout has leveled the playing field.. W…T…F… Seriously I just experienced an odyssey of pain and explosive pump! I challenge anyone to try this workout at whatever weight you would use I’d love to hear about how it hits others, because that was some shit that just happened to me LOL….

Supersets Squats & Leg Extensions
SQ 225 X 14
LE 130 X 20
SQ 405 X 10
LE 130 X 20
SQ 495 X 8
LE 130 X 20
SQ 585 X 5
LE 130 X 20
SQ 585 X 5
LE 130 X 20
SQ 585 X 5
LE 130 X 20
SQ 585 X 5
LE 130 X 20
SQ 585 X 5
LE 130 X 20 * At this point I could barely walk, my legs felt like concrete that hardened I was waddling around like Hank Hill’s Dad on King of the Hill

Seated Calf Raises
90 X 20
135 X 20
135 X 20
135 X 20

Supersets Leg Press & BW Lunges
LP 225 X 14
BL 20
LP 315 X 10
BL 20
LP 405 X 8
BL 20
LP 495 X 5
BL 20
LP 495 X 5
BL 16 * Collapsed, folded up like a lawnchair
LP 495 X 5
BL 16
LP 405 X 5
BL 20 * Had to break it into pieces failing at 8 seriously
LP 405 X 5
BL 20 * Same as the last set

Standing Calf Raises Olympic BB
* Legs shaking like leaves…. Difficult to balance but my calves were responding it was my quads that were in distress.
135 X 20
225 X 20
225 X 20
225 X 20

* It was really like two different workouts up through the squat and leg extension superset was insane, then I was numb and trying to survive. The BW Lunges were so impossible. I have to say when I was thinking about how this was going to go, I seriously had the stupid ass thought I was going to be lunging with 135 LOL… NO FUCKING WAY that shit was happening….

 

[Halo]

Yesterday 7-16

Flood and Destroy
Shoulders, Chest and Tricep

* My wife was doing cardio where she couldn’t see me and came over when I was into the second set of the second supersets. She was like WTF… She says I’ve never seen you look like this, she said it looks like you can’t move your arms. She spotted me through the Incline Flys and I needed it, this workout is a straight indiscriminate killer!!! Thanks again to Flat for turning me onto it.

Superset Overhead BB Press & Lateral Flys
OP 135 X 16
LF 20 X 20
OP 225 X 12
LF 20 X 20
OP 315 X 5
LF 20 X 20
OP 315 X 5
LF 20 X 20
OP 315 X 5
LF 20 X 20
OP 315 X 5
LF 20 X 20
OP 315 X 5
LF 20 X 20
OP 315 X 5
LF 20 X 20

Tricep Press Downs
75 X 20
85 X 20
85 X 20
85 X 20

Superset Incline BB Press & Incline DB Flys
IP 135 X 16
IF 40 X 20
IP 225 X 5
IF 40 X 20
IP 315 X 1 and Fail…..
IP 225 X 5
IF 40 X 20
IP 225 X 5
IF 40 X 20
IP 225 X 5
IF 40 X 20
IP 225 X 5
IF 40 X 20
IP 225 X 5
IF 40 X 20
IP 225 X 5
IF 40 X 20

Seated Tricep Overhead Extensions
50 X 20
50 X 20
50 X 20
50 X 20

 

[Halo]

So as of today I can barely walk

I can see how Flood and Destroy really needs to be EOD if you're crushing it I think you'll need the extra recovery time. For me this offers up an interesting dilemma, I almost need to go to the gym everyday (not right in the head) but I know I shouldn't be pushing steel around on these off days to give me the best chance for success on the ON days. My idea is that I will force myself into an hour of cardio on the off days and that should have a pretty profound effect since I haven't been doing shit for cardio. We shall see.

 

[AllTheWay]

i love reading a good detailed workout log! all i can say is i think that doing that severe of a workout as often as you did would definately not allow for sufficient recovery! i know there are lots of thoughts on how much time and such but 2 days in a row of that kind of chest work and then hitting it again a few days later, wow, is all i can say.

have a wonderful day!

 

[Halo]

Thanks ATW, I've been known in the past to do heavy volume but you are right and I am going to get tough on myself and see how much benefit I can get out of good rest and a solid cardio routine in there. I hope it breaks up the lactic buildup, my legs are stone today LOL...

Noticed I'd posted the chest workout from the 12th twice, I fixed it. Back and Arms on the 13th All caught up now.

 

[Lizard King]

Holy shit, I just got tired thinking about how many reps that was. How badly soar were you the first few times you did this and are you able to walk yet?

 

[IronInsanity]

Strong numbers halo. Especially dem skwatz!

 

[PillarofBalance]

My friggin mind is blown from reading that... I don't even know what to say... wow...

 

[Halo]

LK, the soar doesn't really set in for two days the day after you're walking around like you think everything is normal but the lactic acid is slowly creeping in and on day 3 it's a little crippling But manageable, I'm loving it!

II, thanks brother, those squats are key.. I try and hit em hard.

PoB, Thanks bro!!!!

 

[Halo]

Flood and Destroy

Back and Biceps

* This was so tough, I’m just sitting here shaking my head that I made it out alive. My back was so tense from the previous workouts my low back was burning a little. As the sets went on it got much worse. I’ve done much bigger deads but in the context of this workout those 405’s were gold medals for me….

When I started the second superset my back was firing so bad I was almost forced to quit. For some reason the combo of the pull downs and incline curls were perfect for rectifying whatever was going on with my low back. While I was doing the shrugs my left tricep started some wicked cramping never had it before it was kind of painful but cool at the same time.

I’m Devastated right now LOL….

Superset
Dead Lift & EZ Curl Fixed DB
DL 135 X 16
DC 60 X 20
DL 315 X 10
DC 60 X 20
DL 405 X 5
DC 60 X 20
DL 405 X 5
DC 60 X 20
DL 405 X 5
DC 60 X 20
DL 405 X 5
DC 60 X 20
DL 405 X 5
DC 60 X 20
DL 405 X 5
DC 60 X 20

Roman Chair Extensions
BW X 20
BW X 20
BW X 20
BW X 20

Superset
Close Grip Pull Downs & Incline DB Curls
PD 140 X 14
DC 20 X 20
PD 140 X 14
DC 20 X 20
PD 160 X 8
DC 20 X 20
PD 160 X 8
DC 20 X 20
PD 180 X 5
DC 20 X 20
PD 180 X 5
DC 20 X 20
PD 200 X 5
DC 20 X 20
PD 200 X 5
DC 20 X 20

DB Shrugs
100 X 20
100 X 20
105 X 20