Monday, October 24, 2011

Week #4 notes

So, another week and another stack of gains! This THT 4.0 HIT experiment is really producing results!

I can't explain it, other than it works for me and there's no guarantee that it will actually work for you. By all means, attempt it. But if it doesn't work, don't be disappointed. MuscleHacking is a science-backed training philosophy but my experiment is something... different. What I'm doing is as much a mental game with myself as anything else.

Notes and numbers on weeks 3 and 4 are up at

However, as is my custom, the blog gets the pics!

This week coming, I'll be benching 280lbs. This is an interesting number for me (yet another personal record), but something bears mentioning here: these are not classic bench press reps. I use a Smith machine with the catch pegs set above my chest so that if I were to let the bar rest on the catches, it would not impact my chest.

My reasoning for this workout is two-fold. One, chest press is already a compound exercise. I'm not hitting a big PCP (Peak Contraction Point) flex at the top of the rep. PCP is what really hits the muscle and creates growth. I won't deny that benching builds muscle, but physically-speaking it's not the most efficient way to build your chest up. Two, I use pec deck as my 3rd exercise (now, but it was my 2nd previously) to really hit my chest with as much of an isolation exercise as possible. This allows me to get that PCP flex happening that I mentioned above.

In doing so, I know I can bench a little less right to my chest. In reality, the numbers don't matter. They're simply a metric by which I can measure progress consistently. I know I'm not benching 280lbs "pure" this week - and that doesn't bother me a bit.

Have a great week, MuscleHackers! I'm looking forward to week #5!

Train hard and lift smart!


Wednesday, October 19, 2011

Week 3 experiment notes

Morning all. This will be a short post, mostly because I promised Mark that my updates would be over at

I missed my Friday workout and then by Sunday's end I was trashed. An eyelid infection had settled in. I'm on antibiotics right now to try and rein it in some. So, week #3 was a three-day experiment week. I still plan on hitting the gym tomorrow and expect to gain as I have been previously. Remember, the mind is your biggest asset when it comes to triggering change!

Have a great day, MuscleHackers!

Train hard and lift smart!


PS - a shot from week #3. Felt really good here. Tired, but good.

Friday, October 14, 2011

I don't always get good pecs shots

But when I do, they almost scare the crap out of me! As in, "that's really me?"

Yesterday I lifted more weight for bench press than I have ever lifted in my life - 260lbs x 5 reps (+1). Yesterday I did trap shrugs that made me feel beastly. Yesterday was an epic day without plateaus. I'm not sure how much longer I can keep up this level of progress, but you can be damn sure that I'm going to keep pushing the envelope and wring every last drop of success out of it that I can.

Now, where were we? Oh, right. The picture.

Day #2 of week #3 is today. There WILL be gains. And swearing. Likely lots of swearing. But still, gains. More news and updates to come as it happens.

Train hard and lift smart, MuscleHackers!


Wednesday, October 12, 2011

A dupe from the Progress Pictures addition

I was literally so trashed when I took this picture that I couldn't a) flex my biceps fully or b) get my upper arm parallel to the floor! I was exhausted!

This Thursday I'll be benching 260lbs for at least 5 reps. I'm also moving to 320lb deep hack squats. I'm also currently doing 225lb two-handed tricep pushdowns. This actually poses a problem as the machine only goes to 235lbs total weight. I'll have to move to solely single-handed pushdowns and extensions at that point. My entire training regimen hasn't so much progressed as exploded these last two weeks. I'm insanely excited to see how long I can keep pushing this level of gains for.

Have a great day, MuscleHackers! Train hard and lift smart!


Tuesday, October 11, 2011

This is probably insane, but...

I've decided to perform an experiment. I was approximately 8 weeks into my THT 4.0 Volume #1 cycle following my ankle sprain injury at the end of July. I had started thinking about this weeks ago and decided to give it a go. In a nutshell, I work out using the Total Anabolism 4.0 HIT method  for 4 days straight, add in some random deadlifts to make sure my lower back gets some work in too and then take 3 days straight off. So far, 2 weeks in, I'm feeling pretty good - and bigger! I'm also gaining everywhere like crazy.

At Mark's request, I'm posting weekly updates at MuscleHacker. Head on over and give the first week's entty a read. The second week (just completed) will be up shortly.

Train hard and lift smart!