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shortstack
10-09-07, 2:06 pm
Here's my regular leg routine...Feel free to let me know what you guys think. I'm 5'-6" and 178. Bodyfat probably around 8 or 10 %. I've been jumping up around 6 hard lbs/year.

Tuesday 5 am to 6:30 am
Leg press,
2 plates/side warm up 1 set 8-10 reps.
4 plates/side 2 sets 8-10 reps
5 plates/ side 2 sets 8 reps

Mach Calf raises
6 sets 8-10 reps

Single leg ext superset w/ hamstring curls
1 set 8-10
2 sets 8-10
2 sets 8-10

Seated Calf raises
6 sets 8-10 reps

Short rest before squats, 3 or 4 minutes.

Squats
225 1 set 8-10 reps
245 2 sets 8-10 reps
275 2 sets 8-10 reps

I'll post the rest of my workouts later.
Thanks Brothers

shortstack
10-12-07, 2:27 pm
My workouts have been a little sporatic lately since I'm going on vacation for a week and I'm packin in as much as I can before I go.

Yesterday was back and legs.
Leg Press
machine calf raises
single leg curls
seated calf raises
machine hack squats

Back
Wide Grip Lat Pull downs
Reverse grip barbell rows
Pull overs
Narrow grip machine rows


Tomorrow I'll hit Chest and Bi's

I'm really trying to mix it up until the 18th when I'll be gone for a week.
Until tomorrow!!

shortstack
10-15-07, 11:28 am
I hit Chest and Bi's on Saturday and Back and Tri's on Sunday. This pre vacation crunch work out is killing me. Here's some highlights.

Flat bench
1 set 135 x 10
2 sets 225 x 6
2 sets 245 x 4

Flat bench w/ dumbells
70 x 10
80 x 8
90 x 7
90 x 6
100 x 4

Back
I did rows the old fashion way. I jamed the bar into the corner and loaded it with weights and grabed the narrow grip handles. No one at the gym does this so I get a few odd looks but I really don't care.

2 plates to warm up
4 plates x 8
5 plates x 8
5 plates + 25lbs x 5

Tried to kill lats with some more pull overs...used an eazy curl bar withh 35's on each side.
4 sets of 8
1 set adding an extra 10 lbs.

Bi's
Incline bench curls
standing hammer curls
standing curls, turning at the top for a killer lower inside bicep pump.

Tri's
Machine press down's 5 sets of 10
cable kick backs
scull crushers

That's it for the weekend...I'll update again tomorrow.

simpleguy
10-15-07, 1:00 pm
good start bro, keep them going

Pizzalamp
10-15-07, 1:19 pm
im liking what im seeing-impressive on the tbars!
keep it up!

shortstack
10-17-07, 1:18 pm
Bench warm up
135 x 10
225 x 5
225 x 6

Incline Dumbell
70 x 10
80 x 8
80 x 8
90 x 6
90 x 6

Flat Bench Dumbell

70 x 10
80 x 10
90 x 8
95 x 6
100 x 6

Bi's
Dumbell curls
Preacher Curls on the incline bench
Hammer Curls

I'll be gone for a week of vac, so no updates until the 26th.
Back at ya soon.

shortstack
11-06-07, 1:20 pm
Today I threw some m stack and stack 2 into the mix...so we'll see how the gains go.

LEGS

Single leg calf presses on the hip sled
6 sets of 10-12 reps

Single Leg, Leg extentions
5 sets of 8-10 reps

Seated calf raises
5 sets 8-10 reps

135lbs barbell lunges
3 sets 6-8 reps
135lbs front squats
3 sets 8-10 reps

Standing machine calf raises
5 sets 8-10 reps

Squats
4 sets 225 6-8 reps
1 set 275 4 reps

My legs are growing but my calves are not where I want them and neither is the outer sweep. This tends to make my legs look smaller than they are....but not for long.

shortstack
11-09-07, 4:14 pm
Yesterday was arms and shoulders

Shoulders:
Front barbell raises
1 set 10
2 sets 10 add 5lbs/side
2 sets 8-10 added 5 more lbs/side

Side dumbell raises
30lbs 1 set 10
35 lbs 2 sets 8
40 lbs 2 sets 8

Rear delt on cable mach
5 sets of 8-10

Biceps
standing curls
30lbs 1 set 12
35lbs 2 sets 10
40lbs 2 sets 8

Preacher dumbell
30lbs 1 set 10
35lbs 2 sets 8
40lbs 2 sets 6

Hammer Curls
40lbs 1 set 10
45lbs 2 sets 8
50lbs 2 sets 8

Triceps
V-bar Cable Pressdown
140lbs 1 set 10
150lbs 4 sets of 10 slow reps

Overhead Smith Press
5 heavy sets 8-10 slow reps

Weighted dips
5 sets 8-10 w/ 70lbs on the belt.

The MStack and Stack 2 must be doing something, I'm hardly sore today at all.

shortstack
11-12-07, 12:00 pm
The Mstack and Stack 2 are working pretty well. I got a couple of extra reps of 225 on bench this week.

Flat bench
1 set 135 x 15
4 sets 225, 2 sets of 7, 2 sets of 6

Reverse grip lat pull downs
1 set 140 x 10
4 sets 170 x 8

Incline Dumbell
1 set 70 x 10
2 sets 80 x 8
2 sets 90 x 7

Flat Bench lat pull overs
5 sets of 8
Done w/ an ez curl bar w/ 45's on each side

Flat Bench w/ dumbell
1 set 70 x 10
2 sets 80 x 8
1 set 90 x 7
1 set 100 x 6
In between sets I grab a 25lb plate and press it between my hands, no grabing the plate, and press it straight up and down in front of me. Try it, it kills the inner pec.

Bent rows w/ barbell
1 set 185 x 10
2 sets 205 x 8
2 sets 225 x 6

Incline bench barbell
1 set 185 x 8
2 sets 205 x 7
2 sets 225 5 one set 4 the next

Tbar rows
1 set 3 plates X 10
1 set 3 plates & a 25 x 8
3 sets 4 plates 8,7,6

Until Next time

Pizzalamp
11-12-07, 2:40 pm
if youre having trouble w/ ya calves why not try some hig rep(20-40 reps) supersets
like
or try gdiesels calf article
i trained my calves w/ low reps and nothing worked until i switched to high reps
also good job on the squats and inclines!

shortstack
11-13-07, 1:00 pm
Today was legs again and from pizzalamps reply to a pm I sent yesterday, I get this advice Try this http://www.animalpak.com/html/articl...raining&ID=158.
GDiesels calf training....Well enough said.

Started the same as always 7 minute warm up on the bike. Then I'm feeling fired up for the calves but I hit the hip sled first.

1 set 3 plates per side
2 sets 4 plates per side
2 sets 5 plates per side

Then I start the calves
Did the seated calf raises superseted with the straight leg press calf raises 10- 15 reps was all I could handle.
Got to the 3 or 4th set and was walking like an 80 year old man. The fifth set was a bitch but i got it done.

Moved on to single leg extensions
1 set 50
2 sets 60
2 sets 70

Calves still hurting so I throw in some forearm curls
1 set 30lbs dumbell
2 sets 40lbs dumbell
2 sets 45 lbs dumbell

Standing mach calf raises.
5 sets of 12-15 reps at 300lbs
Calves are cramping and burning really bad now. Can't do squats yet so I throw 25lbs plates onthe bench and take the bar down for some more forearm curls.
5 sets of 8

Squats
My legs are pretty shakey from the calves because I don't usually hit them with a superset and usually not at a high rep count either.

I got 2 sets of 8 reps of 225 and called it quits. Partly because of time and partly because I relized that I need to split out calves from the rest of my leg work out. I think I'll be going back to the gym tonight for some more quads and hams.

Soooooo thanks Diesel and Pizzalamp

Pizzalamp
11-13-07, 5:52 pm
glad u liked it
full credit 100% to g diesel
good workout bro

shortstack
11-15-07, 2:04 pm
Up at 4 bells again to load up on Animal sups and get fired up for the gym.

I tried hitting heavy shoulders first so i don't fatige my triceps too quick.
Used the rack for behind the head Military Presses
1 set 135 x 10
4 sets 135 to failure varried from 6-8

Straight Bar Curls w/ 25lbs/side
5 sets to failure 8-10

Tricep press downs on cable mach
5 sets of 150lbs to failure

Straight bar front shoulder raises
5 sets of 8-10 reps (almost failure)

Weighted Dips
5 sets w/ 75lb dumbell 6-10 reps

Incline Curls
1 set 30lbs x 10
4 sets 35lbs to failure

Military Presses again but to the front this time
5 sets of 135 to failure

Hammer curls
1 set 40lbs x 10
2 sets 45lbs x 8
2 sets 50lbs x 6-8

SHIT, I just realized I skipped a set of triceps. WTF is wrong with me?????
I'm gonna go kick my own ass right now.

Toni69
11-15-07, 3:04 pm
Well looky at who's journey I just stumbled on. I will be lurking now..keeping an eye on you!

shortstack
11-15-07, 4:01 pm
Uhhhh, Looks like I better get my butt in gear and not forget anymore sets or there will be hell to pay. Thanks for stopin by Toni.

Pizzalamp
11-15-07, 10:09 pm
brutal workout bro
strong on the dips!!!

shortstack
11-18-07, 9:30 am
I couldn't just sit around after I got home on Friday, So I hit the Gym.

Hip Sled
3 plates/side x 10
4 plates x 10
5 plates x 8
6 plates x 4
6 plates x 4

Flat bench
1 set 135 x 15
4 sets 225 6-8 reps

Squats
5 sets of 225 to failure narrower stance then usual.(Don't know why I did them like that)??

Incline Dumbell
1 set 70 x 10
1 set 80 x 8
1 set 90 x 7
1 set 95 x 6
1 set 100 x 4

Leg ext & Leg Curls
Only got 3 sets of each before the 10 min warming to get out from the gym girl. So I ran over to the cable mach to hit some chest.

Cable fly's
1 set 60 x 10
1 set 65 x 10
3 sets 70 x 10

Then I got kicked out and was the last one in the place.

widdlewade44
11-18-07, 9:54 am
Nice log and keep up the good work.

I'll have to give your 'plate press' w/25 lbs a try after flat bench, sounds great.

I'll be keeping an eye on your Journey. Good luck, peace.

Kevin
widdlewade44

Pizzalamp
11-18-07, 1:39 pm
I couldn't just sit around after I got home on Friday, So I hit the Gym.

Hip Sled
3 plates/side x 10
4 plates x 10
5 plates x 8
6 plates x 4
6 plates x 4

Flat bench
1 set 135 x 15
4 sets 225 6-8 reps

Squats
5 sets of 225 to failure narrower stance then usual.(Don't know why I did them like that)??

Incline Dumbell
1 set 70 x 10
1 set 80 x 8
1 set 90 x 7
1 set 95 x 6
1 set 100 x 4

Leg ext & Leg Curls
Only got 3 sets of each before the 10 min warming to get out from the gym girl. So I ran over to the cable mach to hit some chest.

Cable fly's
1 set 60 x 10
1 set 65 x 10
3 sets 70 x 10

Then I got kicked out and was the last one in the place.
great job on the inclines

shortstack
11-19-07, 6:20 pm
It was a back day since I did chest on Friday. I threw in some calves just for fun

Reverse close grip pull downs
1 set 170 x 8 little too heavy for the first set
2 sets 140 x 10
2 sets 160 x 10

seated calves
2 set 100lbs x 15
2 sets 125lbs x 12
1 set 135 x 12

barbell bent rows
1 set 135 x 10
2 sets 185 x 10
2 sets 225 x 8

calf presses on leg press mach
set the pin on 12(whatever that is) and did 5 sets to failure

Ez Curl bar pullovers on flat bench
5 sets w/ 1 45 per side x 10

Standing mach calf raises
5 sets 300lbs x 12

I don't know what you call this but I set one side of the cable machine high with a d handle on it and kneel down and half sit on my side. Then pull straight down a squeeze the lats.
5 sets of 10-15 w/ 130lbs

Deadlifts
2 sets 225 x 10
2 sets 275 x 8
1 set 315 x 4

Yeah I'm feelin that last set today. Don't know how I'm gonna get through legs tomorrow, especially the squats. I'll ave to make due, maybe kill the quads and hams w/ some machines until the lower back is a little less sore.

Toni69
11-20-07, 3:45 am
It was a back day since I did chest on Friday. I threw in some calves just for fun

Reverse close grip pull downs
1 set 170 x 8 little too heavy for the first set
2 sets 140 x 10
2 sets 160 x 10

seated calves
2 set 100lbs x 15
2 sets 125lbs x 12
1 set 135 x 12

barbell bent rows
1 set 135 x 10
2 sets 185 x 10
2 sets 225 x 8

calf presses on leg press mach
set the pin on 12(whatever that is) and did 5 sets to failure

Ez Curl bar pullovers on flat bench
5 sets w/ 1 45 per side x 10

Standing mach calf raises
5 sets 300lbs x 12

I don't know what you call this but I set one side of the cable machine high with a d handle on it and kneel down and half sit on my side. Then pull straight down a squeeze the lats.
5 sets of 10-15 w/ 130lbs

Deadlifts
2 sets 225 x 10
2 sets 275 x 8
1 set 315 x 4

Yeah I'm feelin that last set today. Don't know how I'm gonna get through legs tomorrow, especially the squats. I'll ave to make due, maybe kill the quads and hams w/ some machines until the lower back is a little less sore.

Deads last..wooooo! That is a test of heart and will. I do enjoy hitting deads last...even worse...go for reps. I used 135 for floor deads on one of my back/chest wo's recently for 4x15. Now, 135 is nothing if Im planning on going for max reps later in the wo..but 4 sets in a row for 15 reps..brutal! Give it a go next time..your back will hate ya for it! LOL

As for your very first rep of pulldowns..170 for 8? I think that is a great rep range with that weight. If you werent getting a full range of motion, than that's one thing..but if you were? That is really strong!

I always check out people's back wo's cause back is one of my strengths...Im nosy, what can I say. Great work!

shortstack
11-20-07, 6:06 am
If I do normal wide grip pull downs I Start @ 180 but with the reverse grip I work really slow and hold it at the bottom. I really trying to fill out my lat spread more so I'm trying a few different thing to see what I can get.
Thanks to everyone that is stoping by and giving advice or just to say hi. It's nice to have family watching yer back.

shortstack
11-20-07, 5:26 pm
Today was a softer leg day than usual because my back was a little iffy, but here's what I did.

Leg press (warm up)
5 sets x 12 (It was on a machine that has # on the plates instead of lbs)

Lay down leg curls (hams)
1 set 80 x 10
2 sets 90 x 10
2 sets 100 x 7

Hip Sled
1 set 3 plates x 12
2 sets 4 plates x 10
2 sets 5 plates x 10

Single Leg Ext
3 sets 60 lbs x 12
1 set 70 lbs x 12
1 set 80 lbs x 12

Seated Leg Curls
1 set 130 lbs x 10
2 sets 150 lbs x 10
2 sets 170 lbs x 10

That was it for this morning but I need to post another w/o from the night before.

shortstack
11-21-07, 4:40 pm
Decided to add in a quick shoulder and trap set before a couple day rest because of the holiday.

Military press behind the neck
1 set 115lbs x 12
2 sets 135 x 10
2 sets 155 x 8

225lbs barbell shrugs
5 sets x 10-12

Straight bar front raises
2 sets w/ 10lbs/ side
3 sets w/ 20 lbs/side

80lb dumbell shrugs
5 sets x 10

Single arm side raises
2 sets 30lbs dumbell
2 sets 35 lbs dumbell
1 set 40 lbs dumbell

My back was still a bit sore so I called it a night.

Pizzalamp
11-21-07, 7:28 pm
Decided to add in a quick shoulder and trap set before a couple day rest because of the holiday.

Military press behind the neck
1 set 115lbs x 12
2 sets 135 x 10
2 sets 155 x 8

225lbs barbell shrugs
5 sets x 10-12

Straight bar front raises
2 sets w/ 10lbs/ side
3 sets w/ 20 lbs/side

80lb dumbell shrugs
5 sets x 10

Single arm side raises
2 sets 30lbs dumbell
2 sets 35 lbs dumbell
1 set 40 lbs dumbell

My back was still a bit sore so I called it a night.

great job
thats damn impressive on the side dumbells

shortstack
11-26-07, 5:41 pm
I made a few changes to the routine and posted it but I somehow deleted it.
Anyway I moved the weights down and the reps up. I had a hard time getting 10-12 reps per set but I managed.

I'll update with some more detail later.

shortstack
11-27-07, 9:46 am
Today was brutal. Not alot of variety but man am I shakey.

Decline situps w/ 25lbs weight
5 x 25
Superset w/
Tricep Kick Back
5 sets 25lbs x 10

Single Leg Ext
1 set 60 x 10
2 sets 70 x 10
2 sets 80 x 10
Superset w/
Lay Down Reverse Leg Curls
1 set 70 x 10
2 sets 80 x 10
2 sets 100 x 10

Tricep press Down (V Bar)
5 sets 140lbs x 12

Squats
5 sets 225lbs x 9
superset w/
Straight Bar Tricep Press Down
5 Sets 140lbs x 10

Stiff Leg Deadlifts
5 sets 135lbs x 10

shortstack
11-28-07, 4:16 pm
Just thought I'd get on here and let everyone know that those stiff leg deadlifts are no joke. I haven't hit hams real serious until recently but man that really killed them.

There is a trainer at my gym that is about 10 + yrs older than me, I'm 32, and about a few inches shorter than me, I'm 5-6", and he used to compete....USED TO. Anyway I only see him from time to time and everytime I do I'm bigger than the last time but he always has some kind of..I used to do this much you should be able to do it... or you really need to work this part more or that's all your lifting. Then he acts like he's your best friend and says good to see ya.

Now, I'm not an insecure person or one to hang my head, so his "opinions" really have no effect on me but to piss me off. It just pisses me off that someone would approach someone else in a degrading or disrespectful way. If you want to help me be my best then do it but don't try to put it over where I'm at right now...cause in a little while I'll be way past where I'm at now and he'll still be the same.

Anyway I just had to vent a little.

shortstack
11-30-07, 8:24 am
Incline dumbell
4 sets 70 x 10
1 set 80 x 8

Dumbell curls
5 sets 30lbs x 10-12

Front Barbell Shoulder Raises
5 sets 10-12

Machine Cable Flys
2 sets 60lbs x 10
2 sets 70lbs x 10
1 set 80lbs x 10

Dumbell preacher curls
5 Sets 30lbs x 10

Dumbell Military Press
2 sets 50 lbs x 10
2 sets 60 lbs x 10
1 set 70lbs x 8

Flat Bench Dumbell
80lbs x 10
85lbs x 10
90lbs x 10
95lbs x 10
100x 8

Hammer Curls
2 set 50lbs x 10
2 sets 55lbs x 10
1 set 60lbs x 8

Upright Barbell rows
5 sets 115 x 10

Pizzalamp
11-30-07, 7:45 pm
Incline dumbell
4 sets 70 x 10
1 set 80 x 8

Dumbell curls
5 sets 30lbs x 10-12

Front Barbell Shoulder Raises
5 sets 10-12

Machine Cable Flys
2 sets 60lbs x 10
2 sets 70lbs x 10
1 set 80lbs x 10

Dumbell preacher curls
5 Sets 30lbs x 10

Dumbell Military Press
2 sets 50 lbs x 10
2 sets 60 lbs x 10
1 set 70lbs x 8

Flat Bench Dumbell
80lbs x 10
85lbs x 10
90lbs x 10
95lbs x 10
100x 8

Hammer Curls
2 set 50lbs x 10
2 sets 55lbs x 10
1 set 60lbs x 8

Upright Barbell rows
5 sets 115 x 10
great job
those hammers are mighty

Toni69
12-01-07, 6:42 am
Incline dumbell
4 sets 70 x 10
1 set 80 x 8

Dumbell curls
5 sets 30lbs x 10-12

Front Barbell Shoulder Raises
5 sets 10-12

Machine Cable Flys
2 sets 60lbs x 10
2 sets 70lbs x 10
1 set 80lbs x 10

Dumbell preacher curls
5 Sets 30lbs x 10

Dumbell Military Press
2 sets 50 lbs x 10
2 sets 60 lbs x 10
1 set 70lbs x 8

Flat Bench Dumbell
80lbs x 10
85lbs x 10
90lbs x 10
95lbs x 10
100x 8

Hammer Curls
2 set 50lbs x 10
2 sets 55lbs x 10
1 set 60lbs x 8

Upright Barbell rows
5 sets 115 x 10

I have to ask..are you concentrating on a split or just working whatever you feel? Cause here you have bi's, shoulders and chest mixed together.

I do see what your trying to do by kinda alternating between the 3...just wondering if this is a normal split for you. I like an 8-10 rep range as well...but when I start getting stronger, 4, 6-8 becomes a bit more interesting! :)

Excellent work here....I will be back!

shortstack
12-01-07, 9:23 am
Well, I completely changed the w/o because I needed 2 days for legs and thought I'd try something completely different. The last w/o was a little too much and I didn't feel I could really focus w/ so many things to do. I think I'm going to have to add another day.

Old w/o
Tuesday-Legs
Thurs-Bis, Tris, Shoulders&Traps
Sun-Back, Chest

New w/o
Tues-Quad&Hams, Tris, abs
Thurs-Chest, Shoulder&Traps, Bis
Sun-Back, Calves

I've only changed it up this last week, the groupings I mean, and next week will have to be different as well. I'll keep it posted but if ya see anything that needs a tweak, let me know.

Toni69
12-01-07, 1:29 pm
New w/o
Tues-Quad&Hams, Tris, abs
Thurs-Chest, Shoulder&Traps, Bis
Sun-Back, Calves


Im guessing you can only train 3 days a week then?

I would go chest and back..its killer..I did it for a long time and loved it..very challenging and you get sick pumps cause your training 2 large muscle groups there..plus, it will wear you out too.

legs for themselves, and shoulders and arms on another day. Traps is included on shoulders..you dont need a separate category for them..you hit them on back day as well.

shortstack
12-02-07, 8:42 am
No, I could train more than 3 times a week, I just can't figure out a good mix of on and off days for me. I know I'm always going to be sore but I just havent got a good routine down yet. When I hit bis, tris, and shoulders my tris always feel week during the sets orI cant push the military press cause my tris are dead from the dips(or whatever).

Maybe I'm just a big sissy and I need take up oragami. Uhhh I'm just joking about the oragami.

Anyway if ya have any suggestions let me know.

I'm, Hitting Back and calves today, I'll post it later.

Pizzalamp
12-02-07, 1:44 pm
No, I could train more than 3 times a week, I just can't figure out a good mix of on and off days for me. I know I'm always going to be sore but I just havent got a good routine down yet. When I hit bis, tris, and shoulders my tris always feel week during the sets orI cant push the military press cause my tris are dead from the dips(or whatever).

Maybe I'm just a big sissy and I need take up oragami. Uhhh I'm just joking about the oragami.

Anyway if ya have any suggestions let me know.

I'm, Hitting Back and calves today, I'll post it later.
i know what u mean about the split-i worry bout the same thing
have a good back workout bro

Toni69
12-02-07, 3:21 pm
No, I could train more than 3 times a week, I just can't figure out a good mix of on and off days for me. I know I'm always going to be sore but I just havent got a good routine down yet. When I hit bis, tris, and shoulders my tris always feel week during the sets orI cant push the military press cause my tris are dead from the dips(or whatever).

Maybe I'm just a big sissy and I need take up oragami. Uhhh I'm just joking about the oragami.

Anyway if ya have any suggestions let me know.

I'm, Hitting Back and calves today, I'll post it later.

I just listed one up there^^^^ LOL

if you do shoulders and arms...do shoulders first..then tri's cause they are a larger muscle group and end with bi's. In my experience, this has worked best for me.

if you can do more than 3 days...then maybe mon legs...get them out of the way and the rest of the week to recover.

tues...chest

wed....back

thur....rest

fri....shoulders

sat...arms

sun...rest...especially for legs on monday.

mchik
12-02-07, 3:31 pm
You should def. listen and take notes when this lady speaks.....I know from experience....IMO she knows her shit.

shortstack
12-02-07, 5:52 pm
Hey, thanks Toni, yeah I saw that but I was writing early this morning and a little tired.
Mchick thanks for dropin by the post. I always listen to Toni's advice, she really knows what shes talking about.

Anyway on to the Log,

Pull ups
1 set 10
4 sets 8

Calves
Hip sled calf raises (toes in) super set w/ seated calf raises (toes out)
5 sets 15 per machine

Widegrip Lat Pull Downs
5 sets 180lbs x 8-10

Standing machine calf Raises (feet straight)
5 sets 400 lbs x 10

Narow grip mach rows
5 sets 170lbs x 10

leg press machine single leg calves
5 sets x 15

T bar rows
2 sets 3 plates x 10
1 set 4 plates x 10
1 set 4 plates plus 25 x 10
1 set 5 plates x 8

Leg press machine both legs calves
5 sets x 15

Single arm cable lat pull downs
5 sets 120 lbs x 10
rested a few minutes

Dumbell pull overs
5 sets 70 lbs x 10

Also I'm doing stomach vacuums inbetween some of my sets. Man they hurt.

shortstack
12-02-07, 5:55 pm
I forgot to say thanks for dropin in too. The splits are something that just takes time to really figure out what is good for you. I'll keep playin with it but I kind of like what Toni put in up above also.

Stay tuned...

shortstack
12-03-07, 12:17 pm
Well after doing back and calves on Sunday I forgot to add that I also had to go home and chop up 100-150 square feet of anywhere between 1" to 8" of solid ice. Gotta love Iowa. So I'm glad I didn't hit deads that day as i got plenty of lower back w/o when I got home.

simpleguy
12-03-07, 12:45 pm
Hey, thanks Toni, yeah I saw that but I was writing early this morning and a little tired.
Mchick thanks for dropin by the post. I always listen to Toni's advice, she really knows what shes talking about.
Anyway on to the Log,
Pull ups
1 set 10
4 sets 8
Calves
Hip sled calf raises (toes in) super set w/ seated calf raises (toes out)
5 sets 15 per machine
Widegrip Lat Pull Downs
5 sets 180lbs x 8-10
Standing machine calf Raises (feet straight)
5 sets 400 lbs x 10
Narow grip mach rows
5 sets 170lbs x 10
leg press machine single leg calves
5 sets x 15
T bar rows
2 sets 3 plates x 10
1 set 4 plates x 10
1 set 4 plates plus 25 x 10
1 set 5 plates x 8
Leg press machine both legs calves
5 sets x 15
Single arm cable lat pull downs
5 sets 120 lbs x 10
rested a few minutes
Dumbell pull overs
5 sets 70 lbs x 10
Also I'm doing stomach vacuums inbetween some of my sets. Man they hurt.


good workout shortstack, I'll be checkin in

Pizzalamp
12-03-07, 9:17 pm
great great job

shortstack
12-04-07, 10:05 am
THis morning felt like a disaster bacuse I mixed everything up. I think after this week I'm going back to normal.

In Place Lunges
5 sets 135 x 9

Tricep Press Downs
2 sets 130 x 12
2 sets 140 x 12
1 set 150 x 12

Single Leg Lifts
2 sets 60lbs x 10
2 sets 70lbs x 10
1 set 80lbs x 8
Superseted the Leg Lifts with Stiff Leg Dead Lifts
5 sets 135 x 10

Cable Kick Backs
5 sets 40lbs x 10

Squats
5 sets 225 x 8
Last set I tried 9 and had to rely on the safety bars to get the weight. I was dead.

Like I said this morning sucked and I think I'll be going backsto my normal work out very soon.

shortstack
12-06-07, 10:08 am
Arms and Shoulders today and back to the normal routine.

Seated Barbell Military press
1 set 95lbs x 10
2 sets 115lbs x 10
2 sets 135lbs x 8

Standing curls
5 sets 30 lbs x 10
Super Set with
Tricep Cable Press Downs
5 sets 150lbs x 10

Rear delt bent flys
2 sets 25lbs x 10
3 sets 30lbs x 10

Straight Barbell Curls
5 sets 25lbs/side x 10
Superset w/
Single arm seated behind the head tricep ????? I don't know what the hell you call them.
2 sets 35lbs x 10
3 sets 40lbs x 10

Side delt dumbell raises
2 sets 30lbs x 10
2 sets 35lbs x 10
1 set 40lbs x 10

Preacher Dumbell Curls
5 Sets 30 lbs x 8
Superset w/
Weighted Dips
5 Sets w/70lbs

Felt good to be back in the grove. I doubt I'll be changing too much around in the near future.

Toni69
12-06-07, 1:29 pm
Nicely Done..shoulders And Arms Is A Killer Wo.

simpleguy
12-06-07, 1:58 pm
solid workout Shortstack, stick to whatever works for you

shortstack
12-08-07, 9:50 am
I heading in today for chest and calves. I should wait until tomorrow and superset chest and back....but I can't....wait....any...longer.
I've been up since 5:30 waiting for the gym to open.
If anyone checks this out let me know what you think about this. I usually don't cook a big breakfast before I go to the gym so lately I've been eating some natural pb by the spoon full before I hit the gym. 2 tbsp is 8g protein and 6g carbs. I eat a few spoon fulls before I down some nitro-g and got to the gym.....
Any coments...good or bad are appreciated.
c-ya

Pizzalamp
12-08-07, 11:52 am
I heading in today for chest and calves. I should wait until tomorrow and superset chest and back....but I can't....wait....any...longer.
I've been up since 5:30 waiting for the gym to open.
If anyone checks this out let me know what you think about this. I usually don't cook a big breakfast before I go to the gym so lately I've been eating some natural pb by the spoon full before I hit the gym. 2 tbsp is 8g protein and 6g carbs. I eat a few spoon fulls before I down some nitro-g and got to the gym.....
Any coments...good or bad are appreciated.
c-ya

i would try to have protein carbs before
ie protein shake w/ oats and fruit
not many calories in the peanut b utter
and ive always been taught that having fats before the gym can delay the release of growth hormone
the nitro g is good

Toni69
12-08-07, 11:52 am
I heading in today for chest and calves. I should wait until tomorrow and superset chest and back....but I can't....wait....any...longer.
I've been up since 5:30 waiting for the gym to open.
If anyone checks this out let me know what you think about this. I usually don't cook a big breakfast before I go to the gym so lately I've been eating some natural pb by the spoon full before I hit the gym. 2 tbsp is 8g protein and 6g carbs. I eat a few spoon fulls before I down some nitro-g and got to the gym.....
Any coments...good or bad are appreciated.
c-ya

I think the fats are great pre wo..I opt for eggs...whole mixed with whites when dieting...oats and pb when bulking..your good bro.

shortstack
12-09-07, 9:44 am
Incline Bench
2 sets 135 x 10
2 sets 185lbs x 10
1 set 225lbs x 5

Hip Sled Single leg Calf raises
2 plates per side 5 sets x 12
Superset with
Seated calf raises
5 sets 10-12

Flat Bench
1 set 135lbs x 10
1 set 225lbs x 4 (the inclines first killed my strength)
2 sets 185lbs x 10
1 set 225lbs x 5

Standing mach calf raises
1 set 380lbs x 10
4 sets 400lbs x 10

Dumbell pull overs
5 sets 75lbs x 10

Leg press single calf presses
5 sets 12

Flat Bench Flys
2 sets 70lbs x 10
2 sets 80lbs x 10
1 set 90lbs x 10

Cable flys
5 sets 50lbs x 10-12

Pizzalamp
12-09-07, 10:58 pm
Incline Bench
2 sets 135 x 10
2 sets 185lbs x 10
1 set 225lbs x 5

Hip Sled Single leg Calf raises
2 plates per side 5 sets x 12
Superset with
Seated calf raises
5 sets 10-12

Flat Bench
1 set 135lbs x 10
1 set 225lbs x 4 (the inclines first killed my strength)
2 sets 185lbs x 10
1 set 225lbs x 5

Standing mach calf raises
1 set 380lbs x 10
4 sets 400lbs x 10

Dumbell pull overs
5 sets 75lbs x 10

Leg press single calf presses
5 sets 12

Flat Bench Flys
2 sets 70lbs x 10
2 sets 80lbs x 10
1 set 90lbs x 10

Cable flys
5 sets 50lbs x 10-12
wicked heavy inclines
and those single calf presses always scorch my calves

shortstack
12-10-07, 10:48 am
I know what you mean Pizza about the calves.

BACK

Wide grip Lat Pulldown
2 sets 170lbs x 10
2 sets 180lbs x 10
1 set 200lbs x 8

Cable Mach Single Arm Lat pulldowns
5 sets 140lbs x 10

T-Bar rows
2 sets 3 plates x 10
2 sets 3plates + 25lbs x 10
1 set 4 plates

Single arm dumbell rows
2 sets 70lbs x 10
2 sets 80lbs x 10
1 set 90lbs x 10

Deadlifts
2 sets 225lbs x 10
1 sets 275lbs x 10
2 sets 315lbs x 4

Narrow reverse grip lat pull downs
5 sets 170lbs x 10

My weights on most things were a little lighter than normal because I'm working on more reps. I'll try this out for a while and see what kinds of results I get.

shortstack
12-11-07, 11:48 am
Warmed up on the bikefor a few.

Hip sled
2 plates/side for 10 to warm up
2 sets 3 plates / side x 10
2 sets 4 plates/side x 10
2 sets 5 plates/ side x 10

Seated reverse leg curls
2 sets 150lbs x 10
4 sets 170lbs x 10

Squats
5 sets 225 x 8

I'm trying a lower number of exercises and higher reps but the same weight.
We'll see how it goes. I think I'll alternate the hammy exercises but the hip sled and squat will stay.

shortstack
12-13-07, 9:40 am
Before anyone reads this you better get over to the shop and get yer red t's. I picked mine up this morning.

Standing Barbell Military Press
1 set 95lbs x 10
1 set 115lbs x 10
2 sets 135lbs x 10
1 set 145lbs x 8
superset with/
Standing Dumbell Curls
1 set 30lbs x 10
2 sets 35lbs x 10
2 sets 40lbs x 10

Tricep Cable Press down
3 sets 140lbs x 12
2 sets 150lbs x 12

Standing Dumbell Delt Raises
3 sets 30lbs x 10
2 sets 35lbs x 10
superset with
Hammer curls
1 set 40lbs x 10
2 sets 45lbs x 10
2 sets 50lbs x 10

Smith Machine Tricep Overhead Presses
1 set 150lbs x 10
4 sets 170lbs x 10

Standing Front Barbell Raises widegrip
1 set bar + 10lbs per side x 10
4 sets of bar = 20lbs/ side x 10
superset with
Incline bench curls
5 sets 30lbs x 10

Tricep Kick Backs
1 set 30lbs x 6
4 sets 25lbs x 10

Wrist Curls
5 sets bar + 25/side x 10

Pizzalamp
12-13-07, 9:39 pm
Before anyone reads this you better get over to the shop and get yer red t's. I picked mine up this morning.

Standing Barbell Military Press
1 set 95lbs x 10
1 set 115lbs x 10
2 sets 135lbs x 10
1 set 145lbs x 8
superset with/
Standing Dumbell Curls
1 set 30lbs x 10
2 sets 35lbs x 10
2 sets 40lbs x 10

Tricep Cable Press down
3 sets 140lbs x 12
2 sets 150lbs x 12

Standing Dumbell Delt Raises
3 sets 30lbs x 10
2 sets 35lbs x 10
superset with
Hammer curls
1 set 40lbs x 10
2 sets 45lbs x 10
2 sets 50lbs x 10

Smith Machine Tricep Overhead Presses
1 set 150lbs x 10
4 sets 170lbs x 10

Standing Front Barbell Raises widegrip
1 set bar + 10lbs per side x 10
4 sets of bar = 20lbs/ side x 10
superset with
Incline bench curls
5 sets 30lbs x 10

Tricep Kick Backs
1 set 30lbs x 6
4 sets 25lbs x 10

Wrist Curls
5 sets bar + 25/side x 10

i got my red t this morning around 9ish-ahhhh its a beauitful thing
and i swear these iconic tees make u lift more in the gym!!

great workout shortstack those hammers are good

shortstack
12-15-07, 3:56 pm
Today was pretty good for chest.

Bench
1 set 135 x 10
1 set 225 x 8
4 sets 225 x 6
Superset w/
Reverse Barbell Rows
2 sets 135 x 10
2 sets 185 x 10
1 set 225 x 10

Incline Dumbell
1 set 75 x 10
1 set 85 x 10
1 set 90 x 8
1 set 95 x 6
1 set 100 x 3
Superset w/
Dumbell Rows
1 set 70 x 10
1 set 80 x 10
1 set 85 x 10
1 set 95 x 10
1 set 100 x 10

Cable Flys
1 set 40 x 12
2 sets 55 x 10
2 sets 60 x 10
Superset w/
Wide Grip Lat Pulldowns
1 set 170 x 10
4 sets 180 x 6-8, these varied a little

Smith Machine
2 sets 2 plates/ side x 10
3 sets 2 plates + 25 x 9
Superset w/
Single arm Cable Pull Downs, (For Lats)
5 sets 140 x 10

The Universal Sterol seems to be kicking up my strength. I started it about a week ago but I can see the effects right away. I react very well to the universal products and it seems to be working well with me.

Toni69
12-15-07, 5:09 pm
Really like the supersets here...awesome pump and burn...you must have been exhausted when it was all said and done!

I used sterol complex for a while and loved the stuff. It took about 2 weeks to work through my system, but after that...I really felt the effects of it and it surely helped me make gains as far as strength and awesome pumps were concerned. Its a really good supplement and its not promoted enough at all.

shortstack
12-18-07, 9:41 am
Today I simplified the legs and we'll see how it turns out.

Stif Leg Dead Lifts
1 set 135 x 10
2 sets 155 x 10
2 sets 175 x 10
superset w/
Single Leg Ext
1 set 60x 10
2 sets 70 x 10
2 sets 80 x 10

Seated Leg Curl Machine
1 set 160 x 10
2 sets 170 x 10
1 set 1 80 x 10
1 set 190 x 8

SQUATS
1 set 225 x 8
(Turned my feet out a little)
1 set 225 x 9
3 set 225 x 10

Straight Bar Wrist Curls
5 sets bar + 25/side x 10

I don't know why turning my feet made a difference, but it did. The extra reps didn't feel that bad and I had more in the tank, unlike when I go a little narrower than shoulder and keep my toes straight.?????

Pizzalamp
12-18-07, 11:23 am
Today I simplified the legs and we'll see how it turns out.

Stif Leg Dead Lifts
1 set 135 x 10
2 sets 155 x 10
2 sets 175 x 10
superset w/
Single Leg Ext
1 set 60x 10
2 sets 70 x 10
2 sets 80 x 10

Seated Leg Curl Machine
1 set 160 x 10
2 sets 170 x 10
1 set 1 80 x 10
1 set 190 x 8

SQUATS
1 set 225 x 8
(Turned my feet out a little)
1 set 225 x 9
3 set 225 x 10

Straight Bar Wrist Curls
5 sets bar + 25/side x 10

I don't know why turning my feet made a difference, but it did. The extra reps didn't feel that bad and I had more in the tank, unlike when I go a little narrower than shoulder and keep my toes straight.?????

solid workout
hey on the squats when u turn ya feet out it does make it easier a bit than squatting narrow with feet straight. its good to change things up every now and then

shortstack
12-19-07, 11:12 am
Got a little excited and couldn't wait for tomorrow so I went in today.

Smith Machine Military Press
1 set 115lbs x 10
2 sets 135lbs x 10
2 sets 155lbs x 10
superset w/
Standing barbell curls
1 set 30lbs x 10
2 sets 35lbs x 10
2 sets 40lbs x 10

Cable Tricep Press Down
5 sets 140lbs x 12

Straight Bar Front Overhead Raises
1 set bar + 10/ side x 10
4 sets bar + 20/side x 10
Superset w/
Hammer curls
1 set 40lbs x 10
2 sets 45lbs x 10
2 sets 50lbs x 10

Cable Kick Backs
5 sets 40lbs x 10

Rear Delt Bent Flys
5 sets 30lbs x 10
superset w/
Incline Curls
5 sets 30lbs x 10

Weighted Dips
3 sets x 10 w/ 70lbs
superset w/
SIngle arm Preacher curls
2 sets 30lbs x 10
1 set 35lbs x 10

shortstack
12-21-07, 12:53 pm
Got ansy and did Back on Thursday and Chest this morning.

Bent Barbell Rows
1 set 135 x 10
1 set 155 x 10
1 set 175 x 10
2 sets 185 x 10

Lat Pull Downs
5 sets 170 x 10

Narrow Grip Machne Rows
5 sets 170 x 10

Smith Machine Lat Pull owns
5 sets 45 + 25/ side x 10

Dead Lifts
2 sets 225 x 10
1 set 275 x 10
2 sets 315 x 3

Friday
Flat Bench
1 set 135 x 12
1 set 185 x 10
1 set 225 x 6
2 set 275 x 1

Incline Dumbell Bench
5 sets 80 lbs x 10

Flat Dumbell bench
2 sets 80 x 10
2 set 85 x 8
1 set 90 x 6

Smith Machine Bench
5 sets 2 plates/side x failure

Cable flys
5 sets 55 lbs x 10-12

Pizzalamp
12-22-07, 10:01 pm
Got ansy and did Back on Thursday and Chest this morning.

Bent Barbell Rows
1 set 135 x 10
1 set 155 x 10
1 set 175 x 10
2 sets 185 x 10

Lat Pull Downs
5 sets 170 x 10

Narrow Grip Machne Rows
5 sets 170 x 10

Smith Machine Lat Pull owns
5 sets 45 + 25/ side x 10

Dead Lifts
2 sets 225 x 10
1 set 275 x 10
2 sets 315 x 3

Friday
Flat Bench
1 set 135 x 12
1 set 185 x 10
1 set 225 x 6
2 set 275 x 1

Incline Dumbell Bench
5 sets 80 lbs x 10

Flat Dumbell bench
2 sets 80 x 10
2 set 85 x 8
1 set 90 x 6

Smith Machine Bench
5 sets 2 plates/side x failure

Cable flys
5 sets 55 lbs x 10-12
wooooo u must have been pumped up
solid numbers on your benches
looks like youre killing the rows as well!! nice!
have a great xmas!!

shortstack
12-26-07, 10:43 am
Legs again

Leg Extensions
1 set 60 x 10
2 set 70 x 10
2 set 80 x 8
superset w/
Seated leg curls
1 set 150 x 10
2 sets 160 x 10
2 sets 170 x 10

Stiff Leg DeadLift
1 sets 135 x 10
2 sets 155 x 10
2 sets 185 x 10

Squats
5 sets 225 x 10

shortstack
12-26-07, 11:43 am
Arms
Preacher curls
2 sets ezcurl w/ 25/side x 10
1 set 35/side x 10
1 set 45/side x 8
1 set 50/ side x 6
super set w/ seated single arm bd extensions
2 sets 30 x 10
2 sets 40 x 10
1 set 45 x 8

Hammer curls
2 sets 40 x 10
1 set 45 x 10
1 set 50 x 10
super ser w/ single arm cable tricep press down
1 set 60 x 10
1 set 70 x 10
2 sets 80 x 10

Straight bar 21 curls
1 set 10lbs/ side
1 set 15lbs/ side
1 set 20lbs/ side
1 set 25lbs/ side
super set w/
Weighted dips
3 sets w/ 70lbs x 10
1 set no weight x 20

Then I hit shoulders
Smith machine military press
1 set 95 x 10
1 set 115 x 10
3 sets 135 x 10

Front straight barbell raises
2 sets w/ 10/ side x 10
3 sets w/ 20/side x 10

Cable rear delt flys
5 sets 40 lbs x 10

Toni69
12-26-07, 11:53 am
Great work here...hope you had a fabulous holiday!!!

Pizzalamp
12-26-07, 9:43 pm
Arms
Preacher curls
2 sets ezcurl w/ 25/side x 10
1 set 35/side x 10
1 set 45/side x 8
1 set 50/ side x 6
super set w/ seated single arm bd extensions
2 sets 30 x 10
2 sets 40 x 10
1 set 45 x 8

Hammer curls
2 sets 40 x 10
1 set 45 x 10
1 set 50 x 10
super ser w/ single arm cable tricep press down
1 set 60 x 10
1 set 70 x 10
2 sets 80 x 10

Straight bar 21 curls
1 set 10lbs/ side
1 set 15lbs/ side
1 set 20lbs/ side
1 set 25lbs/ side
super set w/
Weighted dips
3 sets w/ 70lbs x 10
1 set no weight x 20

Then I hit shoulders
Smith machine military press
1 set 95 x 10
1 set 115 x 10
3 sets 135 x 10

Front straight barbell raises
2 sets w/ 10/ side x 10
3 sets w/ 20/side x 10

Cable rear delt flys
5 sets 40 lbs x 10

excellent bro

shortstack
12-28-07, 9:52 am
So since the last arm work out my forearms have been killing me. They feel just like shin splints but on my arms. Really cuts down the things that I can do.

Flat bench
1 set 135 x 12
1 set 225 x 7

Flat bench wide dumbell flys
5 sets 65lbs x failure(aound 12-14

Cable Flys grabing the rubber ball on the cable, no handle
5 sets 50lbs x 10-12, slow and holding in the begining and ending position

Incline bench on Smith Machine
5 sets 135 x 10-12

Seated Fly machine
5 sets 70lbs x 10

Tried to do lighter weights and higher reps and not involve my forearms but it was rough to do. Today was so so but I'll hit legs from now n until this forearm problem gets cleared up.

Pizzalamp
12-29-07, 12:58 am
So since the last arm work out my forearms have been killing me. They feel just like shin splints but on my arms. Really cuts down the things that I can do.

Flat bench
1 set 135 x 12
1 set 225 x 7

Flat bench wide dumbell flys
5 sets 65lbs x failure(aound 12-14

Cable Flys grabing the rubber ball on the cable, no handle
5 sets 50lbs x 10-12, slow and holding in the begining and ending position

Incline bench on Smith Machine
5 sets 135 x 10-12

Seated Fly machine
5 sets 70lbs x 10

Tried to do lighter weights and higher reps and not involve my forearms but it was rough to do. Today was so so but I'll hit legs from now n until this forearm problem gets cleared up.

damn man i hope it works out w/ ya forearms
rest them and maybe take some time off of upper body for a feww days

shortstack
12-30-07, 9:27 am
Thanks Pizza, I'm only going to hit lower body and abbs for a couple of weeks and see how it goes.

Hip Sled
2 sets 3pps x 10
1 set 4pps x 10
1 set 5 pps x 10
superset w/
seated calf raises
5 sets 2plates +10 x 10-12

Single Leg ext
2 sets 60 x 10
3 sets 70 x 10
superset w/
seated leg curls
2 sets 160 x 10
2 sets 170 x 10
1 set 180 x 10

Single leg cals raises on leg press mach
2 sets toes in x 12
2 sets toes straight x 12
2 sets toes out x 12

Machine hack squats
2 sets 2pps x 12
2 sets 3 pps x 10
1 set 4 pps x 10

Standing Calf Raises
2sets 350 toes in x 10
2 sets 350 toes straight x 10
2 sets 350 toes out x 10
1 set 400lbs toes straight x 15

Pizzalamp
12-31-07, 12:46 am
Thanks Pizza, I'm only going to hit lower body and abbs for a couple of weeks and see how it goes.

Hip Sled
2 sets 3pps x 10
1 set 4pps x 10
1 set 5 pps x 10
superset w/
seated calf raises
5 sets 2plates +10 x 10-12

Single Leg ext
2 sets 60 x 10
3 sets 70 x 10
superset w/
seated leg curls
2 sets 160 x 10
2 sets 170 x 10
1 set 180 x 10

Single leg cals raises on leg press mach
2 sets toes in x 12
2 sets toes straight x 12
2 sets toes out x 12

Machine hack squats
2 sets 2pps x 12
2 sets 3 pps x 10
1 set 4 pps x 10

Standing Calf Raises
2sets 350 toes in x 10
2 sets 350 toes straight x 10
2 sets 350 toes out x 10
1 set 400lbs toes straight x 15
looking good
those calf raises caught my eye NICE

shortstack
01-03-08, 6:22 am
Last night I worked out with a friend and hit chest.

Flat Bench Dumbell
1 set 80 x 10
1 set 90 x 10
1 set 100 x 8
1 set 110 x 4

Incline Smith Machine
1 set 185 x 8/ 135 half reps to failure
1 set 205 x 6/ " "
2 sets 185 x 8/ " "

Cable Mach Standing Flys
4 sets 55 x 10
2 sets 35 x failure

5 sets feets on bench deep pushups

Around the worlds (These were a first for me)
If you don't know what these are you grab a light dumbell and start the top position for a dumbell bench. Lower the weights straight over head arms straight, palms up the whole time. Once you have your arms overhead, like a laying down overhead stretch, bring your arms around to each thigh and then back over your chest. Hand position stays the same, palms up until you get to the finishing position then you turn your palms back to regular bench position. If it helps, once you get to your thighs it's like doing low position cable flys.

This morning I'm going to hit back and see how my forearms ar holding up.

P.S. The guy I worked out with last night is also starting on some animal products this week. That makes 2 converts that I'm working on for the Iowa ABC.

shortstack
01-03-08, 5:57 pm
Back

Wide Grip Lat Pull Downs
2 sets 160 x 10
3 sets 170 x 10

Barbell reverse grip bent rows
1 set 135 x 10
1 set 155 x 10
1 set 175 x 10
1 set 185 x 10
1 set 205 x 10

Single arm cable lat pull downs
1 set 95 x 10
1 set 130 x 10
1 set 140 x 10
2 set 150 x 10

Smith machine rows
2 set 2 plates x 10
2 set 2 plates + 25's x 10
1 set 2 plates + 35's x 10

Narrow grip rows
2 sets 170 x 10
2 sets 180 x 10
1 set 190 x 10

Pizzalamp
01-06-08, 11:49 pm
Back

Wide Grip Lat Pull Downs
2 sets 160 x 10
3 sets 170 x 10

Barbell reverse grip bent rows
1 set 135 x 10
1 set 155 x 10
1 set 175 x 10
1 set 185 x 10
1 set 205 x 10

Single arm cable lat pull downs
1 set 95 x 10
1 set 130 x 10
1 set 140 x 10
2 set 150 x 10

Smith machine rows
2 set 2 plates x 10
2 set 2 plates + 25's x 10
1 set 2 plates + 35's x 10

Narrow grip rows
2 sets 170 x 10
2 sets 180 x 10
1 set 190 x 10

good job
those rows are great keep pushing

shortstack
01-08-08, 12:08 pm
Legs again
Started with 7 min on the bike.

Hip Sled Calf Raises
6 sets 5 plates x 10-12

Single Leg Extensions
50 x 10
60 x 10
70 x 10
70 x 10
80 x 8
SUperset w/
Seated Leg Curls
150 x 10
160 x 10
170 x 10
180 x 10
190 x 10

Calf Raises on Leg Press
3 sets toes in x 10-12
3 sets toes middle x 10-12
3 sets toes out x 10-12

Front Lunges w/ 135lbs Barbell
5 sets 8-10
After each set of lunges I superset the lunges w/ squats to failure. 135 is easy until you try it that way.

Seated Calf Raises
5 sets toes straight x 10-12

Squats
2 sets 225 x 10
1 set 275 x 6
1 set 295 x 3

shortstack
01-08-08, 12:32 pm
Chest and Back day again. I've had to start using straps that have a piece of bent metal in them to hook on the bar because my forearms haven't healed up 100% yet. It works pretty well but I'm not lifting to my full potential but at least I'm working it a little.

Dumbell Flat Bench
70 x 10
80 x 10
90 x 8
100 x 7
110 x 5

Lat Pull Down
5 sets 190 x 10

Incline Smith Mach
4 sets 185 x 10
1 set 205 x 8
after each set I took it down to 135 and did half reps to failure

Smith machine Single arm rows
2 sets 2 plates/ side x 10
2 sets 2 plates + 25/ side x 10
1 set 2 plates + 35/ side x 10

Around the worlds
5 sets x failure
superset w/
25lbs plate press between hands and lift straight arm overhead.

Narrow Grip Lat Pulls
4 sets 180 x 10
1 set 200 x 8

shortstack
01-10-08, 9:57 am
Tried some low weight higher reps for arms and shoulders to save the forearms.

Standing curls
5 sets 30 lbs x 12-14

Overhead Machine Tricep Press
5 sets 150lbs x 10-12

Smith Machine Uprught Rows
5 sets w/ 25lbs/side x 10-12

Hammer Curls w/ Hammer curl Barbell
5 sets 25lbs/side x failure

Single Arms Cable Tricep Press Down
5 sets 70lbs x 12-14

Delt Machine
5 sets of 21's....Those still hurt

Hammer Curls
5 sets 40lbs X 10-12
After each set I droped down to 20's to failure

Smith Mach Military Press
5 sets 25 lbs/side x failure

Not a great work out but I have to take it slow or my forearms are going to fall off.

Pizzalamp
01-10-08, 11:49 pm
Tried some low weight higher reps for arms and shoulders to save the forearms.

Standing curls
5 sets 30 lbs x 12-14

Overhead Machine Tricep Press
5 sets 150lbs x 10-12

Smith Machine Uprught Rows
5 sets w/ 25lbs/side x 10-12

Hammer Curls w/ Hammer curl Barbell
5 sets 25lbs/side x failure

Single Arms Cable Tricep Press Down
5 sets 70lbs x 12-14

Delt Machine
5 sets of 21's....Those still hurt

Hammer Curls
5 sets 40lbs X 10-12
After each set I droped down to 20's to failure

Smith Mach Military Press
5 sets 25 lbs/side x failure

Not a great work out but I have to take it slow or my forearms are going to fall off.

still looked good to me
hope those forearms feel better man
have u tried any coral calcium and magnesium?? it helped me a lot with pain

shortstack
01-13-08, 10:09 pm
Saturday

Bench
1 set 135 x 12
4 sets 225 x 7-8

Lat Pull Downs
1 set 170 x 10
4 sets 190 x failure

Incline
5 sets 185 x 8
ss w/ taking off 25's & repin to failure

Reverse Grip Barbell Rows
3 sets 135 x 10
2 sets 155 x 10

Dumbell Flat Bench
75 x 10
85 x 8
2 sets 95 x 6
1 set 105 x 4

Close Grip seated Cable Rows
5 sets 180 x 10

Cable Flys
5 sets 55lbs x 10-12

Narrow Grip Lat Pull Downs
5 sets 170 x 10

Tiny's Deadlifts (Deadlifts imediately followed up with shrugs)
1 set w/ empty bar
1 set w/ 25's/side
1 set w/ 45's/side
1 set w/ 45's + 25's/ side
1 set w/ 2 45's/side

The deadlifts killed, just like he said they would.

Pizzalamp
01-13-08, 10:11 pm
Saturday

Bench
1 set 135 x 12
4 sets 225 x 7-8

Lat Pull Downs
1 set 170 x 10
4 sets 190 x failure

Incline
5 sets 185 x 8
ss w/ taking off 25's & repin to failure

Reverse Grip Barbell Rows
3 sets 135 x 10
2 sets 155 x 10

Dumbell Flat Bench
75 x 10
85 x 8
2 sets 95 x 6
1 set 105 x 4

Close Grip seated Cable Rows
5 sets 180 x 10

Cable Flys
5 sets 55lbs x 10-12

Narrow Grip Lat Pull Downs
5 sets 170 x 10

Tiny's Deadlifts (Deadlifts imediately followed up with shrugs)
1 set w/ empty bar
1 set w/ 25's/side
1 set w/ 45's/side
1 set w/ 45's + 25's/ side
1 set w/ 2 45's/side

The deadlifts killed, just like he said they would.

nice man solid from start to finish!
i love tinys deads-i did his back workout the other day and those dead shrugs are brutal
keep up the good work!

shortstack
01-13-08, 10:17 pm
10 minutes on the bike for warm up.

Hip Sled
2 sets 3 plates/ side. Felt alot of pain in my left knee.

Single leg Machine Calf Ext
5 sets x 12

Single leg extensions
5 sets 60lbs x 10
Superset w/
Seated Leg Curls
2 sets 160 x 10
170 x 10
180 x 10
190 x 10
At this point I wrapped my knees and kept going.

Seated Calf Raises
5 sets x 10-12

Squats
4 sets 225 x 8-10
superset w/ 135 narrow stance squats to failure

Standing Salf Raises
1 Set 350 x 10
4 sets 400 x 8
superset the last 4 sets by going down to 200 and going to failure.

Spent the rest of the day with my knees wrapped and icing off and on.

Pizzalamp
01-16-08, 1:47 am
good bro
u and me both after legs w/ the ice i hate it

shortstack
01-17-08, 9:43 am
Got home @ 5 pm after a 12 hr day and slept until 8pm. Got up, took all the sups and headed off to the gym.

Standing Dumbell Curls
5 sets 30lbs x 12
superset w/
Straight Bar Tricep Press Downs
5 sets 140 x 12

Military Press w/ smith mach
5 sets 135 x 10

Hammer curls
5 sets 50 x 10
superset w/
Scull Crushers w/ ez curl bar
5 sets x 145lbs/side x 10

Side Delt Raise Machine
5 sets 60lbs x 21's

Concentration curls
5 sets 40lbs x failure then after each set I droped down to 25lbs to failure
superset w/
Cable Kick Backs
5 sets 40lbs x 10-12

Rear Cable Flys
5 sets 35lbs x 12

shortstack
01-17-08, 9:52 am
Chest & Back

Bench
1 set 135 x 12
5 sets 225 x 6-7

Lat Pull Downs
1 set 170 x 10
4 sets 200 x failure

Dumbell Flat Bench
1 set 80 x 10
2 sets 90 x 9
2 sets 100 x failure (around 5 or 6)

Reverse Grip Barbell Rows
1 set 135 x 10
1 set 155 x 10
1 set 185 x 10
1 set 205 x 8
1 set 225 x 8

Incline Smith Mach
5 sets 185 x 8 (Took off the 25's and did half reps to failure)

Dumbell Rows
1 set 80 x 10
1 set 85 x 10
1 set 95 x 10
1 set 100 x 10
1 set 105 x 10

Cable Flyes
5 sets 60 x 8

Smith Mach Reverse Grip Pull Downs
1 set 1 plate/side x 10
1 set 1 plate + 10/side x 10
1 set 1 plate + 25/side x 10
1 set 1 plate + 35/side x 10
1 set 2 plates/side x 8

Felt I needed a little for chest
Dumbell Flat Bench
1 set 70 x failure
1 set 65 x failure
1 set 60 x failure
1 set 55 x failure
1 set 50 x failure
1 set 90 x (a suprising) 6

shortstack
01-20-08, 10:00 pm
My knee is still not right so I changed it up a little.

Hip Sled Calf Presses
5 sets 3 plates x 15

Barbell Forearm Curls
5 sets bar + 25 x 12

Seated Calf Raises
5 sets 2 plates + 25 x 12

Single Dumbell Curls
5 sets 30 lbs x 10-12

Single Leg Calf Presses
5 sets x 12

Knee started to hurt a little so I called it good.

Pizzalamp
01-20-08, 10:01 pm
My knee is still not right so I changed it up a little.

Hip Sled Calf Presses
5 sets 3 plates x 15

Barbell Forearm Curls
5 sets bar + 25 x 12

Seated Calf Raises
5 sets 2 plates + 25 x 12

Single Dumbell Curls
5 sets 30 lbs x 10-12

Single Leg Calf Presses
5 sets x 12

Knee started to hurt a little so I called it good.

loked solid to me
your calves must have been super pumped!!!

good luck w/ that knee

shortstack
01-20-08, 10:15 pm
Single arm Dumbell Curls
5 sets 30 x 12

Cable V-Bar Tricep Press
5 sets 140 x 12

Standing Military Press
1 set 115 x 12
3 sets 135 x 10
1 set 155 x 8

Straight Bar Curls
5 sets bar + 25 x 10

Scull Crushers w/ ez curl bar
5 sets w/25/side x 10

Side Delt Raises(did it with the elbow leading like Tiny said, I used to do it with my hands leading....Tiny's way is much more effective)
2 sets 30lbs x 10
2 sets 35lbs x 10
1 set 40lbs x 10

Heavy Dumbell curls superset w/ Light Straight Bar Curls (bar + 10/side)
1 set 35 x 8
1 set 40 x 8
1 set 45 x 6
2 set 40 x 8

Cable Kick Backs
5 sets 30 x 12

45 Degree incline bench Delt Rows (Another Suggestion from Tiny)
5 sets 30 x 10-12

shortstack
01-21-08, 9:38 pm
Schak's article called "bigger wheels vol 3" is one hell of a work out. I did it faithfully except for the drop sets on the ack squats; second exercise in and I couldn't handle it. I kept going although around the leg presses I got a huge cramp in my mid thigh. ANyway it was a bitch but great and it will be my new leg work out. Here it is.

Leg Extensions: 4 sets, 12-15 reps
Hack Squats: 7 sets (last set is a triple drop set), 10-12 reps
Leg Press: 4 sets, 10 reps
Barbell Squats: 3 sets, 10 reps
Lying Leg Curls: 4 sets, 10-12 reps
Standing One-Legged Curls: 4 sets, 10-12 reps
Stiff-Legged Deadlifts: 3 sets, 10-12 reps

Like I said I didn't get to the triple drop set but I left his summary here intact incase someone looking in hasn't seen it before.

Pizzalamp
01-21-08, 9:44 pm
Schak's article called "bigger wheels vol 3" is one hell of a work out. I did it faithfully except for the drop sets on the ack squats; second exercise in and I couldn't handle it. I kept going although around the leg presses I got a huge cramp in my mid thigh. ANyway it was a bitch but great and it will be my new leg work out. Here it is.

Leg Extensions: 4 sets, 12-15 reps
Hack Squats: 7 sets (last set is a triple drop set), 10-12 reps
Leg Press: 4 sets, 10 reps
Barbell Squats: 3 sets, 10 reps
Lying Leg Curls: 4 sets, 10-12 reps
Standing One-Legged Curls: 4 sets, 10-12 reps
Stiff-Legged Deadlifts: 3 sets, 10-12 reps

Like I said I didn't get to the triple drop set but I left his summary here intact incase someone looking in hasn't seen it before.
woah!!!! killer workout craaazy!!!

shortstack
01-24-08, 12:03 am
Tonight was chest and back and I used a back w/o from G Diesel's "Bare Bones Back" and Shack's "Howmuchyabench? Vol. 4"

I had to cut a couple of reps cause I'm not used to the w/o's yet and not sure what weights to use for some of the high rep stuff but it's pretty close to what you see here.

Wide Grip Chins to failure
Incline Barbell Press: 5 sets: 15-12-10-10-8
Barbell Rows 6 to 12 reps
Flat Bench Dumbbell Press: 3 sets: 12-12-12
Makeshift T-Bar Rows
Incline Dumbbell Flye: 3 sets: 12-12-12
Narrow Grip Pull-Ups to failure
Cable Crossover: 2 sets: 15-15
Rack Deadlifts 4 sets of these at 6 to 10 reps

These are a little different than I'm used to and I feel like I didn't do enough but I have a feeling that may change tomorrow morning.

Pizzalamp
01-24-08, 1:35 am
nice work
looked draining

shortstack
01-25-08, 12:13 pm
Last night was a killer and probably too much but I'm working out a good routine so it's still a work in progress.

Triangle Bar Cable Pushdowns
Five sets 20 reps on your first set down to 6-8 on your heaviest set.
Exercise 1: Running the Rack
(45-40-35-30-25-20) and do a set of six,
Standing Barbell Presses 4 6-14
Skull Crushers
3 sets performing 10 and 6 reps respectively.
Dropset 21s
Standing Side Laterals 4 6-14
Superset: Unilateral Overhead Dumbbell Extensions w/ Dumbbell Kickbacks
3 Sets no less than 8 reps for each stage of the superset.
Buddy Curls
Rope Cable Pushdowns
3 sets of no less than 12 reps
Bent Over Rear Dumbbell Laterals 4 6-14
Rested for a few minutes then hit
Barbell Upright Rows 4 6-14

This was a lot of stuff for a Thursday night....I may have to redo some of this.

shortstack
01-28-08, 9:31 am
Calves

Hip Sled Calf Presses
4 sets 3 places x 12
1 set 4 plates x 12
superset w/
Seated Calf Raises

Cable Crunches

Single leg Calf Press
5 sets 12

Standing Machine Calf Raises
5 sets 400lbs x failure
superset w/
moving the pin down to 200 to failure

shortstack
01-28-08, 9:36 am
I used the same work out as before that I took off of the Training Articles. I'll Start to put some of the weights that I remember.

Wide Grip Chins to failure (10-8-8-8-6)
Incline Barbell Press: 5 sets: 15-12-10-10-8
Barbell Rows 3 sets 6 to 12 reps (135-155-185)
Flat Bench Dumbbell Press: 3 sets: 12-12-12 (80-90-90)
Makeshift T-Bar Rows (3 plates + 25-4 plates-5 plates)
Incline Dumbbell Flye: 3 sets: 12-12-12 (50-60-50)
Narrow Grip Pull-Ups to failure
Cable Crossover: 2 sets: 15-15
Rack Deadlifts 4 sets of these at 6 to 10 reps (225-275-295-315)

Some of my weights aren't as high as I'd like them to be and I don't always get that last rep but these workouts I'm taking from the Articles are really challenging.

shortstack
01-29-08, 9:35 am
Leg Extensions: 4 sets, 12-15 reps
Hack Squats: 7 sets (last set is a triple drop set), 10-12 reps
Leg Press: 4 sets, 10 reps
Lying Leg Curls: 4 sets, 10-12 reps
Standing One-Legged Curls: 4 sets, 10-12 reps

Had to take out the squats and the stiff leg deadlifts today. I got a horrible cramp or muscle pull in my inner thigh and couldn't do those two with any kind of form so I called it quits. Better to quit early than to get hurt and not be able to do anything.

I'll be hitting chest tonight with one of the guys that maybe going to the Iowa ABC with me on Feb 9th. Sould be a killer.

shortstack
01-30-08, 6:43 pm
Did chest with a buddy from the gym.

Incline Barbell Press: 5 sets: 15-12-10-10-8
Flat Bench Dumbbell Press: 3 sets: 12-12-12
Incline Dumbbell Flye: 3 sets: 12-12-12
Cable Crossover: 2 sets: 15-15
Also finished up with a set of flat bench presses with a twist at the end of the press.
3 sets 12-12-12

Pizzalamp
01-31-08, 12:04 am
everything looking good these past workouts bro
have fun at the abc!

shortstack
02-01-08, 11:12 am
Triangle Bar Cable Pushdowns
Five sets 20 reps on your first set down to 6-8 on your heaviest set.
Running the Rack
(45-40-35-30-25-20) and do a set of six,
Skull Crushers
3 sets performing 10 and 6 reps respectively.
Dropset 21s
Superset: Unilateral Overhead Dumbbell Extensions w/ Dumbbell Kickbacks
3 Sets 8 reps for each stage of the superset.
Buddy Curls
Rope Cable Pushdowns
3 12 reps

shortstack
02-01-08, 11:14 am
Standing Barbell Presses (4) 6-14
Standing Side Laterals (4) 6-14
Bent Over Rear Dumbbell Laterals (4) 6-14
Barbell Upright Rows (4) 6-14
Incline bench rows (3) 12

Also did a couple sets of seated and hipsleed calves. Wasn't really a great w/o for calves but I have an ankle problem so it's ok for today.

Pizzalamp
02-01-08, 10:47 pm
looking real good bro
worjouts look awesome to me!

shortstack
02-02-08, 7:34 pm
Thanks Pizza. Check out the legs I did again. Time for some more ice and elevation. I'm having a really hard time just standing still let alone walking.

I added in what I could remember for weights

Leg Extensions: 4 sets, 12-15 reps (70 lbs)
Hack Squats: 7 sets (last set is a triple drop set), 10-12 reps
I used 2 plates/side for the first 2 then added 10 up to the last set and did the dropset with 10lbs comming off per drop set. Not impressive but I'm new to the hack squats.
Leg Press: 4 sets, 10 reps
3 plates
4 plates
5 plates
(2) 100 + 45 last set.
Barbell Squats: 3 sets, 10 reps
225
275
275
Lying Leg Curls: 4 sets, 10-12 reps
80lbs
Standing One-Legged Curls: 4 sets, 10-12 reps
5olbs
Stiff-Legged Deadlifts: 3 sets, 10-12 reps
25lbs per side

Pizzalamp
02-03-08, 3:03 am
Thanks Pizza. Check out the legs I did again. Time for some more ice and elevation. I'm having a really hard time just standing still let alone walking.

I added in what I could remember for weights

Leg Extensions: 4 sets, 12-15 reps (70 lbs)
Hack Squats: 7 sets (last set is a triple drop set), 10-12 reps
I used 2 plates/side for the first 2 then added 10 up to the last set and did the dropset with 10lbs comming off per drop set. Not impressive but I'm new to the hack squats.
Leg Press: 4 sets, 10 reps
3 plates
4 plates
5 plates
(2) 100 + 45 last set.
Barbell Squats: 3 sets, 10 reps
225
275
275
Lying Leg Curls: 4 sets, 10-12 reps
80lbs
Standing One-Legged Curls: 4 sets, 10-12 reps
5olbs
Stiff-Legged Deadlifts: 3 sets, 10-12 reps
25lbs per side

very good man
ice those knees i will be after legs next week-i just got a bunch of those disposable ice packs

shortstack
02-03-08, 10:50 pm
Wide Grip Chins to failure
Incline Barbell Press: 5 sets: 15-12-10-10-8
Barbell Rows 6 to 12 reps
Flat Bench Dumbbell Press: 3 sets: 12-12-12
Makeshift T-Bar Rows
Incline Dumbbell Flye: 3 sets: 12-12-12
Narrow Grip Pull-Ups to failure
Cable Crossover: 2 sets: 15-15
Rack Deadlifts 4 sets of these at 6 to 10 reps
Did an extra set of incline Dumbell Press. 3 sets 90lbs x 8

Pizzalamp
02-03-08, 11:00 pm
Wide Grip Chins to failure
Incline Barbell Press: 5 sets: 15-12-10-10-8
Barbell Rows 6 to 12 reps
Flat Bench Dumbbell Press: 3 sets: 12-12-12
Makeshift T-Bar Rows
Incline Dumbbell Flye: 3 sets: 12-12-12
Narrow Grip Pull-Ups to failure
Cable Crossover: 2 sets: 15-15
Rack Deadlifts 4 sets of these at 6 to 10 reps
Did an extra set of incline Dumbell Press. 3 sets 90lbs x 8

very good bro

shortstack
02-04-08, 9:59 am
Calves

5 sets x 10-12 2 leg machine calf press
5 sets standing calf raises 400 for 8 & then dropdown to 220 to failure
5 sets x 10-15 Hip sled calf press superset w/ seated calf raises
3 sets 135, 225, 275 x 12 Standing smith machine calf raises

Also did a little forearms
5 sets bar + 25's/side x 12

Pizzalamp
02-04-08, 4:54 pm
i love training calves
i like how u give them their own day

shortstack
02-05-08, 11:35 am
Hey pizza, I had to give them their own day. I started supersetting and going up higher in reps and that with the legs was impossible. Splittiing the calves from the rest of legs seems to be giving me more focus on the individual muscles.
ICE ICE ICE ICE, no matter what and were all good here. haha

Pizzalamp
02-08-08, 12:06 am
Hey pizza, I had to give them their own day. I started supersetting and going up higher in reps and that with the legs was impossible. Splittiing the calves from the rest of legs seems to be giving me more focus on the individual muscles.
ICE ICE ICE ICE, no matter what and were all good here. haha

makes sense bro
i maybe will try that
hell yeah w/ the ice haha

shortstack
02-09-08, 9:11 am
Standing Barbell Presses (4) 6-14
Standing Side Laterals (4) 6-14
Bent Over Rear Dumbbell Laterals (4) 6-14
Barbell Upright Rows (4) 6-14

shortstack
02-09-08, 9:16 am
Calves

Hip Sled Calf Raises
5 sets 3 plates/ side x 15
Superset with
Seated Calf Raises
5 sets 115lbs x 15

Standing Machine Calf raises
5 sets 400lbs x 12
superset w/
5 sets 200lbs x 12

Single Leg Calf Raises
5 sets 12-15

shortstack
02-09-08, 9:18 am
Leg Extensions: 4 sets, 12-15 reps
Hack Squats: 7 sets (last set is a triple drop set), 10-12 reps
Leg Press: 4 sets, 10 reps
Barbell Squats: 3 sets, 10 reps
Lying Leg Curls: 4 sets, 10-12 reps
Standing One-Legged Curls: 4 sets, 10-12 reps

Pizzalamp
02-12-08, 11:59 pm
wed thurs fri looking solid bro

shortstack
02-13-08, 1:27 pm
Went up to waterloo with Sam for our first abc session. There were only us two from abc there but we did alright. Hit chest and back.

shortstack
02-13-08, 1:30 pm
Triangle Bar Cable Pushdowns
Took some advice from a buddy of mine and turned this into running the stack. Same as running the rack but with the cable stack.
Running the Rack
(45-40-35-30-25-20) and do a set of six,
Skull Crushers
3 sets performing 10 and 6 reps respectively.
Dropset 21s
Superset: Unilateral Overhead Dumbbell Extensions w/ Dumbbell Kickbacks
3 Sets 8 reps for each stage of the superset.
Buddy Curls
Rope Cable Pushdowns
3 12 reps

shortstack
02-13-08, 1:35 pm
Seated Barbell Presses (4) 6-14 135lbs
superset w/
Seated Calf Raises (5) 12-15 115lbs

Standing Side Laterals (4) 6-14 30lbs up to 40lbs
superset w/
Hip Sled Calf Raises (5) 12-15 4 plates

Bent Over Rear Dumbbell Laterals (4) 6-14
superset w/
Standing calf raises (5) 8&8 used 400 for the first 8 then 200 for the last 8

Barbell Upright Rows (4) 14 used the smith machine & used 95lbs (A little too light but I got 14 good reps on all 4 sets)
Single leg calf press on leg press (5) 12

Incline bench rows (3) 12

shortstack
02-16-08, 8:21 am
Chest and Back.

Wide Grip Chins to failure (10-8-8-8-6)
Incline Barbell Press: 5 sets: 15-12-10-10-8
Barbell Rows 4 sets 6 to 12 reps (135-155-185-225)
Flat Bench Dumbbell Press: 3 sets: 12-12-12 (90-95-100)
Makeshift T-Bar Rows (3 plates + 25-4 plates-5 plates)
Incline Dumbbell Flye: 3 sets: 12-12-12 (60-60-60)
Narrow Grip Pull-Ups to failure
Cable Crossover: 2 sets: 15-15
Rack Deadlifts 4 sets of these at 6 to 10 reps (225-275-295-315)

Lowdown5
02-16-08, 8:28 am
Damn Shortstack, you are kickin some serious ass. Keep it up Brother!

shortstack
02-16-08, 8:31 am
I hate the hack squats and don't think I'll do them again unles someone is paying me to. SO I changed things up a little.

Leg extensions
4 sets 80lbs x 12 (WarmUp)

Hip Sled
3 sets x 10 (2 100's/side + 1 45)

This is where things got fun

Squats
3 sets 225 x 12
3 sets 275 x 8
2 sets 135 x 12-14
This is where a guy I know from the gym throws out the "Lets get serious" that Arnold told Corney in PumpingIron when they were squatting. It's a little motivation prod we use on each other.
So I throw on 185 and go to work
1 set 185 x 14
1 set 185 x 16
1 set 185 x 26.
Legs hurt a ton today but the satisfaction of getting that # with my body weight is awesome.
Now that I know I can do that....I really have to push it.

shortstack
02-16-08, 8:32 am
Hey thanks lowdown, I didn't see you sneak in here for a look. Congrats on the new title. Well deserved.

Pizzalamp
02-16-08, 10:24 am
I hate the hack squats and don't think I'll do them again unles someone is paying me to. SO I changed things up a little.

Leg extensions
4 sets 80lbs x 12 (WarmUp)

Hip Sled
3 sets x 10 (2 100's/side + 1 45)

This is where things got fun

Squats
3 sets 225 x 12
3 sets 275 x 8
2 sets 135 x 12-14
This is where a guy I know from the gym throws out the "Lets get serious" that Arnold told Corney in PumpingIron when they were squatting. It's a little motivation prod we use on each other.
So I throw on 185 and go to work
1 set 185 x 14
1 set 185 x 16
1 set 185 x 26.
Legs hurt a ton today but the satisfaction of getting that # with my body weight is awesome.
Now that I know I can do that....I really have to push it.

awesome job man
i love that line from pumping iron haha
and damn thats crazy w/ ya squats!

shortstack
02-19-08, 10:17 am
Bi's & Tri's

Triangle Bar Cable Pushdowns Running the Stack
150lbs down to 120lbs x 6 each
Running the Rack
(40-35-30-25-20) 5 sets of 6 reps
Skull Crushers
ez curl bar w/ 35lbs/side3 sets 10 reps
Straight bar Curls
Dips w/ dip belt
5 sets 75lbs dumbell x 6-8 reps
Tried a few sets of ez curls but my bicep felt like it was going to tear and not in a good pump kind of way. So I layed off the bi's
Rope Cable Pushdowns
3sets 12 reps

shortstack
02-19-08, 11:09 am
Thought my arms would betoo dead for shoulders but the storm, shock, and torrent combo seems to really be helping out.

Standing Barbell Presses (4) 6-14
Seated Calf Raises (5) 10-12
Really went deep and held at the top and bottom.

Standing Side Laterals (4) 6-14
Hip Sled Calf Presses

Bent Over Rear Dumbbell Laterals (4) 6-14
Single Leg Calf Presses

Barbell Upright Rows (4) 6-14
Standing Calf Raises

shortstack
02-19-08, 11:14 am
Chest & Back

Pullups to Failure
5 sets 8-10
Superset w/
Incline Dumbell Bench
5 sets 6-10 reps 80-100's

Barbell Bent Rows
4 sets 12 reps 135, 155, 185, 185
Superset w/
Smith Machine Flat Bench
4 sets 185 x 12-14

Narrow Grip T-Bar Rows
3 sets 3 plates +25, 4 plates, 5 plates x 6-8 reps
superset w/
Incline Flyes
4 Sets 12 reps

Narrow Grip Pullups
3 sets to failure
superset w/
Cable Cross overs
2 sets 55 & 65 x 15

Pizzalamp
02-20-08, 1:19 am
very good!!!

shortstack
02-20-08, 7:16 pm
Today was a killer.

Bike for 4 minutes to warm up. Hey I'm not a triathelete here, I get bored on a bike.

Squats
Empty bar for 15 reps
135 x 12
3 sets 225 x 10 each
2 sets 275 8 then 6
3 sets 185 x 20, 25, 32. Had my buddy Eric spottin me on the last one and I lost count around 22. Asked him where I was at a little later and he said 29 so I did one more. Racked in at fell to the floor with the birdies flying around my head like a cartoon. Told him I lost count and he said well you actually did 32....wtf, once I hit 30 and did one more he thought no use stopin me.haha Love training like that.

Lying leg curls
3 sets x 12 each.

While doing these I had to take the spray bottle of cleaner and the towel out of the buckets they set around the gym cause I thought the Storm, shock, and pump were all coming up....Had that happened I would have come home and bought the "Squat till you puke" shirt, I don't feel I've earned that one yet so I'll keep waiting.

Was going to do Standing Leg curls and stiff leg deadlifts but the hams were close to poping so I went to stretch for a while and called it a day.

To Be Continued....

Pizzalamp
02-21-08, 12:47 am
hey!
yikes thats a crazy leg workout haha

those squats sound brutal bro

shortstack
02-21-08, 9:09 pm
Arms
Running the stack
150 down to 110 5 sets x 6 reps
Runnning the stack
40 down to 20 5 sets x 5-6 reps

Skull Crushers
Ez curl bar w/ 35/side x 10-12
Straight Bar curls
20/ side x 12 reps

Cable Kick Backs
50lbs x 12 x 5 sets
Hammer curls
40lbs x 10 x 5 sets

Thanks pizza for the props on the legs. I'm still struggling with stairs, getting in the car, walking...etc.

Pizzalamp
02-21-08, 9:21 pm
another crazy workout great job!

i havent ran the rack in a while

my legs are shot did em today i just got done icing em

shortstack
02-25-08, 9:26 am
A lifting buddy Eric and I went to Jesup to check out the gym and scout it for an ABC meet. It's a cool place, I'll probably see about schedueling the next one there. Plus for $1 to get in, ya can't bet it.

We hit
Flat bench
Incline Bench

Cable Shrugs
Rack Shrugs

Wrist Curls

under7he13lood
02-25-08, 9:35 am
Difficulty walking is one of the most satisfying feelings I believe. Then you know you've done some work. Looking forward to the next ABC meeting!
God Bless
-Sam

shortstack
02-25-08, 1:13 pm
Tanks Sam.

Chest and Back

Incline Dumbell 4 sets 80 lbs x 12
superset w/
Wide Grip Pullups 4 sets 8-12

Incline Flyes 4 sets 60lbs x 12
superset w/
Barbell Rows 135,155,185x2, x 12 reps

Incline Barbell 4 sets 185 x 10-12
superset w/
T-Bar rows 4 sets 3 plates, 3 + 25, 4, 4+25, x 12 down to about 5

Cable Cross overs 4 sets 55 x 12
superset w/
Narrow Grip Pullups 4 sets failure

Rack Pulls 2 plates, 2 + 25, 3 plates x 2, x 12 down to 8

Pizzalamp
02-25-08, 1:30 pm
Tanks Sam.

Chest and Back

Incline Dumbell 4 sets 80 lbs x 12
superset w/
Wide Grip Pullups 4 sets 8-12

Incline Flyes 4 sets 60lbs x 12
superset w/
Barbell Rows 135,155,185x2, x 12 reps

Incline Barbell 4 sets 185 x 10-12
superset w/
T-Bar rows 4 sets 3 plates, 3 + 25, 4, 4+25, x 12 down to about 5

Cable Cross overs 4 sets 55 x 12
superset w/
Narrow Grip Pullups 4 sets failure

Rack Pulls 2 plates, 2 + 25, 3 plates x 2, x 12 down to 8

very very good!
i havent done chest back together in a long time

shortstack
02-25-08, 1:35 pm
I'm looking into a different workout that's 1 body part per day. I just have to figure out when I can do what.

shortstack
02-25-08, 6:36 pm
Squats
Empty bar x 20
135 x 15
3 sets 225 x 10
3 sets 275 x 6
1 set 185 x 20
1 set 185 x 25
1 set 185 x 30

Either it was a lack of sleep or a horrible protein bar I tried to use as quick nutrition before the w/o but this one almost earned me a squat till you puke shirt. Although on legs the week before I stoped at 10 or 15 for a quick pause in the action, this time I got closer to 18 before stopping then 25 before stoping.

I didn't have the gas to keep going so I'll have to go back in tonight and hit hams before calling it good for the week.

under7he13lood
02-25-08, 7:27 pm
Wow. Insane workout. I'll have to try that...someday.

shortstack
02-25-08, 11:36 pm
Since I pussed out on the whole set this morning, I went back to hit a few sets of Hams.

Deadlifts
4 sets 115 x 10
I'm going light because I really don't have this movement down right. Seems like I did it right once and it killed me and now I just can't get the right form.

Lying Leg Curls
4 sets 2 @80lbs 2 @ 90lbs x 10

Standing Leg Curls
1 set 40 x 8
1 set 35 x 8
1 set 30 x 8

Sad I know, but I'm getting there.

shortstack
02-27-08, 1:09 pm
Running the Rack
4 sets 40lbs down to 20lbs x 6 repseach
Running the Stack w/ v-bar
4 sets 150 down to 130 x 6 reps

Straight bar curls
20lbs/side 4 sets x 10-12
superset s/
Straight bar tricep press down 150 x 10 x 3 sets

Not going to crazy with the classic coming up. Don't want to get hurt or be shot before I get there.

shortstack
02-27-08, 1:11 pm
Standing Barbell Press
4 sets 95 x 12, 115 x 12, 135 x 12, 135 x 10

Side Delt Raises (Elbow First)
4 sets 30,35, 40, 40 x 12 reps

Rear Delt Seated Raises
4 sets 30, 30, 35, 40 x 12 reps each

Upright rows on smith mach
115 x 10-12 x 4 sets

under7he13lood
02-27-08, 8:27 pm
great workouts. Have a good time at the Arnold, bring back some pics!

God Bless
-Sam

Pizzalamp
02-27-08, 11:53 pm
some good past workouts bro
i like the elbow 1st laterals

see u this weekend...

Feel The Power
02-28-08, 2:30 pm
just discovered your log bro.. yeah.. i have been fighting a cold lately and busy at work so haven't been on here as much as i like. yes, please bring back some arnold pics. i hate missing it, but shit happens. take care!

Pizzalamp
03-03-08, 2:13 pm
it was cool finally meeting u!

youre a solid strong looking guy

grant

Big Wides
03-03-08, 10:57 pm
shortstack......whats goin on bro. nice to meet you this past weekend and get some grub with ya as well.....good times

shortstack
03-04-08, 6:27 am
Thanks Pizza and Big Wides..you guys are def what it's all about. Great to have meet you both and hopefully, if not sooner, we can do it all again next year.

Sooo, after talking with Sam Byrd and Jeremy Hoonstra for a little while at the cage, I'm going to be changing the work outs a little and see what I can do with it.

Mon Night
Side Delt Raises
3 sets 35, 40, 40, x 6
Seated Calf Raises
3 sets (2) 45's & (1) 25 x 15+ reps
Dumbell Shrugs
3 sets 90, 100,110 x 6 reps
Hip Sled Calf Raises
3 sets 3 plates/side x 12-15 reps
Upright Rows
3 sets 35's/side, 45's/side, 55/side x 6 reps
Standing Calf Raises
3 sets 400lbs x 12-15
Straight bar shrugs
3 sets 225, 275, 315 x 6 reps
Hip Sled Calf Raises
3 sets 4 plates/side narrow feetplacement 12-15

Toni69
03-04-08, 11:49 am
shortstack......whats goin on bro. nice to meet you this past weekend and get some grub with ya as well.....good times

absolutely..had a great time hanging with you. We will get together again once Im home stateside, most def bud! Miss ya!

shortstack
03-04-08, 10:41 pm
Thanks Toni..I couldn't have asked for a better person to hang out with all weekend.

Chest
Incline Bench
135 warm up 6-10
185 x 6
205 x 6
225 x 4

Flat Bench
135 warm up 6-10
225 x 6
250 x 6
275 x 3 all me, 1 assisted, dropped to 225 and got the other 2 reps

Incline Dumbells
80 x 6 (little too light)
90 x 6
95 x 6
95 x 6

Short, sweet, and simple..that's the new moto. Hard and heavy for the next 12 wks or so.

Pizzalamp
03-04-08, 11:23 pm
all right mr shortstack
where are those pics we took on sat??

shortstack
03-05-08, 6:10 am
They are on the way, I have been really busy and haven't figured out how to get them on here. I promise I'll get them on here soon...before the weekend.
Shortstack

J-ROCK
03-06-08, 1:18 am
Looking good bro, keep it up.

J-ROCK

shortstack
03-06-08, 10:59 am
Thanks J-Rock for lookin out. You and Byrd were a big influence on me at the cage. I have a cool pic of us 3 I'll post up soon.

Hit legs last night
Biked for 7 min warm up
Squats
Empty bar for 30 controlled reps
2 sets 225 x 6
2 sets 275 x 6
1 set 295 x 6
1 set 315 x 3

Lying Leg curls
3 sets 6 reps not sure of the weight but 6 was about all I could get.

Single Leg Ext
1 set 80 x 6
1 set 90 x 6
1 set 100 x 6

Stiff Leg Deads
4 sets 135 x 6 (I just can't seem to get these right, my back ends up more sore than my hams, wtf)

Body Weight Squats
3 sets 15 x 185

Standing Leg curls
3 sets 5o lbs x 6

Pizzalamp
03-08-08, 2:18 am
They are on the way, I have been really busy and haven't figured out how to get them on here. I promise I'll get them on here soon...before the weekend.
Shortstack
its all good bro


Thanks J-Rock for lookin out. You and Byrd were a big influence on me at the cage. I have a cool pic of us 3 I'll post up soon.

Hit legs last night
Biked for 7 min warm up
Squats
Empty bar for 30 controlled reps
2 sets 225 x 6
2 sets 275 x 6
1 set 295 x 6
1 set 315 x 3

Lying Leg curls
3 sets 6 reps not sure of the weight but 6 was about all I could get.

Single Leg Ext
1 set 80 x 6
1 set 90 x 6
1 set 100 x 6

Stiff Leg Deads
4 sets 135 x 6 (I just can't seem to get these right, my back ends up more sore than my hams, wtf)

Body Weight Squats
3 sets 15 x 185

Standing Leg curls
3 sets 5o lbs x 6

on the stiff legs...
u ever try em with dumbells? i like to do dumbell or barbell and i stop midshin and push my butt back far behind me
maybe try dropping the weight a bit and see if u can get in the right groove

shortstack
03-08-08, 7:55 pm
Thanks pizza, I'll try that and see how it works.

Back
PullUps
3 sets 6-8
DeadLifts
4 sets 225,275,315,315. 6 reps/set
Reverse Grip Lat Pulldowns
3 sets 170, 200, 210 x 6
Single Dumbell Rows
3 sets 85, 90, 100 x 6 reps
Overhead Dumbell Pullovers
3 sets 85lbs x 6 reps
Barbell Rows
3 sets 135, 155, 185 x 6

Lowdown5
03-08-08, 8:38 pm
Kickin some ass Bro, good to see.

Pizzalamp
03-09-08, 2:43 pm
Thanks pizza, I'll try that and see how it works.

Back
PullUps
3 sets 6-8
DeadLifts
4 sets 225,275,315,315. 6 reps/set
Reverse Grip Lat Pulldowns
3 sets 170, 200, 210 x 6
Single Dumbell Rows
3 sets 85, 90, 100 x 6 reps
Overhead Dumbell Pullovers
3 sets 85lbs x 6 reps
Barbell Rows
3 sets 135, 155, 185 x 6

VERY solid workout

shortstack
03-10-08, 11:33 am
Bike for 7 minutes

Military Press on Smith Machine
135 x 6
155 x 6
175 x 6
superset w/
Seated Calf Raises
3 sets 15-20

Side Delt Raises
40 x 6
45 x 6
50 x 6

Standing Calf Raises
3 sets 400 x 10-failure

Seated Rear Delt Raises
3 sets 30-50 x 6

Hip Sled Calf Raises
1 set 3 [lates x 12
3 sets 4 plates to failure

Upright Rows
3 sets w/ 25lbs/side x 6

under7he13lood
03-10-08, 12:21 pm
Bike for 7 minutes

Military Press on Smith Machine
135 x 6
155 x 6
175 x 6
superset w/
Seated Calf Raises
3 sets 15-20

Side Delt Raises
40 x 6
45 x 6
50 x 6

Standing Calf Raises
3 sets 400 x 10-failure

Seated Rear Delt Raises
3 sets 30-50 x 6

Hip Sled Calf Raises
1 set 3 [lates x 12
3 sets 4 plates to failure

Upright Rows
3 sets w/ 25lbs/side x 6

Lookin good and strong, wonder if I'll recognize you at the next meet. Btw, when's the next ABC meet?

shortstack
03-10-08, 12:39 pm
Chest
Flat Bench
2 sets 135 x 10-12
1 set 225 x 6
2 sets 275 x 4 w/ a spot

Incline Flyes
80 X 6
85 X 6
90 X 6

Incline Barbell
135 x 8
185 x 6
205 x 6
225 x 4

Incline Dumbell
90 x 6
95 x 5
85 x 6

Pizzalamp
03-10-08, 12:40 pm
ya flies are great

andn ya flat bench is strong as well

good stuff

shortstack
03-10-08, 12:41 pm
Hoping to have the next ABC meet in a few weeks...I have to get some guys together here. Some guys I hardly ever see but I'll track them down in the next week and keep the forum updated to see who can make it.

Big Wides
03-10-08, 1:51 pm
nice chest session bro, short and sweet.....90x6 on incline flies is damn impressive and that nice stretch will give them some quality meat

mcbeast
03-10-08, 2:34 pm
Sick fly numbers bro,i just saw your pics,your a pretty hefty guy.(compliment!) ha,some big forearms too,nice work,and nice numbers in general,keep it up.

shortstack
03-12-08, 10:10 pm
Today was an awesome Leg day.

Bike 7 min
Squats
Empty Bar x 20
135 x 10
2 sets 225 x 6
2 sets 275 x 6
1 set 315 x 4
Here's where Eric, my lifting buddy, kicked my ass into high gear.
2 sets 350 x 4 reps
I went about parallel with my quads to the ground. Not as deep as w/ the previous squats but this is alot of weight for a guy 180.

Lying Leg Curls
4 sets 80, 90, 100, 110 x 6 reps

Single Leg ext
3 sets 80, 90, 100 x 6

Stiff Leg Deads
3 sets 135 x 6

mcbeast
03-12-08, 10:15 pm
Nice weights bro,gotta love being vertically challenged right?!

Pizzalamp
03-12-08, 10:21 pm
Today was an awesome Leg day.

Bike 7 min
Squats
Empty Bar x 20
135 x 10
2 sets 225 x 6
2 sets 275 x 6
1 set 315 x 4
Here's where Eric, my lifting buddy, kicked my ass into high gear.
2 sets 350 x 4 reps
I went about parallel with my quads to the ground. Not as deep as w/ the previous squats but this is alot of weight for a guy 180.

Lying Leg Curls
4 sets 80, 90, 100, 110 x 6 reps

Single Leg ext
3 sets 80, 90, 100 x 6

Stiff Leg Deads
3 sets 135 x 6

damn youre moving some psycho weight!

shortstack
03-15-08, 9:28 am
Bi's & Tri's

Dumbell Curls
3 sets 40, 45, 45, x 6
ss w/
Straight bar Tricep Cable Press Down
3 sets 150x 8

Straight Bar Curls
3 sets 25's/side, 35/sids, 35/side x 6

Straight Bar Scull Crushers
3 sets 35/side x 6

Dumbell Preacher Curls
3 sets 30,35,40, x 6

Single Arm Cable Press Down
3 sets 60, 65, 70 x 6

norrim1
03-15-08, 10:00 am
Bi's & Tri's

Dumbell Curls
3 sets 40, 45, 45, x 6
ss w/
Straight bar Tricep Cable Press Down
3 sets 150x 8

Straight Bar Curls
3 sets 25's/side, 35/sids, 35/side x 6

Straight Bar Scull Crushers
3 sets 35/side x 6

Dumbell Preacher Curls
3 sets 30,35,40, x 6

Single Arm Cable Press Down
3 sets 60, 65, 70 x 6

Pretty intense arm session bro. I remember that you had quite the set of forearms. Do you ever train them directly?

shortstack
03-15-08, 10:24 am
Thanks for reminding me. I forgot that I did them also. I kind of hit them like I do calves. Do as many as I can at a weight that lets me get 6-10 but I have to really struggle to get more.

Straight bar forearm Curls(forearms on my knees)
3 sets 25lbs/side x 8-12

Dumbell Forearm Curls (Foreams on the bench)
3 sets 30,40,40 x 6-10

These really make curls suck but i give em a little rest between sets.

Lowdown5
03-15-08, 12:32 pm
Great session, read the first one and thought "noo forearms?" and then Mike catches it. Looking solid Bro!

Toni69
03-15-08, 2:37 pm
Great sessions here Jeremy...strong! I expect next time I see you that you will be bigger and stronger, no doubt about it. You looked really good at the Arnold, great size and hard too. You have a great attitude and training ethic...diggin your style. Looking foward to see how the rest of this year pans out for both of us. Im keepin my eye on you..no worries there. LOL

shortstack
03-15-08, 2:44 pm
Great session, read the first one and thought "noo forearms?" and then Mike catches it. Looking solid Bro!


Great sessions here Jeremy...strong! I expect next time I see you that you will be bigger and stronger, no doubt about it. You looked really good at the Arnold, great size and hard too. You have a great attitude and training ethic...diggin your style. Looking foward to see how the rest of this year pans out for both of us. Im keepin my eye on you..no worries there. LOL

Thanks to you guys for stopping by. Seems like since we've all meet, I really feel more like a family than just people we talk to. You guys really keep me going and I love the support and the just knowing that everyone is here for me.

Lowdown5, glad you stopped by I really appreciate your support. I never got a chance to tell you it was a pleasure to meet you....so It was a pleasure to finally meet you.

Toni we are on a mission for next year. Bigger, Harder, stronger, and ready to kill some more burgers and chocolate cake...mmmmmm next year I'm ordering my own.

Shortstack.

Lowdown5
03-15-08, 3:13 pm
Was great meeting you too. Look forward to seeing you again next year also!

shortstack
03-16-08, 9:12 am
I combined back and shoulders and traps. I didn't specifically hit traps alot, although I need to. I'm still experaminting with what works.

Pullups
3 slow sets to failure

Front dumbell raises
3 sets 30, 35, 40 x 6

Reverse grip barbell rows
3 sets 134, 185, 225 x 6

Dumbell Shrugs
3 sets 90, 95, 100 x 6

Close reverse grip lat pull downs
3 sets 180, 200, 210 x 6

Side Delt Raises
3 sets 30, 40, 50 x 6

Dead Lifts
4 sets 225, 275, 315, 350 x 6

Seated Military Dumbell Press
3 sets 70, 80, 90 x 6 (3 on the last set of 90's)

Dumbell Rows
3 sets 90, 100, 110 x 6

Seated Rear dumbell flyes
3 sets 30, 40, 50 x 6

Pizzalamp
03-16-08, 11:51 am
great job!
impressive front raises!

Toni69
03-16-08, 2:31 pm
I combined back and shoulders and traps. I didn't specifically hit traps alot, although I need to. I'm still experaminting with what works.

Pullups
3 slow sets to failure

Front dumbell raises
3 sets 30, 35, 40 x 6

Reverse grip barbell rows
3 sets 134, 185, 225 x 6

Dumbell Shrugs
3 sets 90, 95, 100 x 6

Close reverse grip lat pull downs
3 sets 180, 200, 210 x 6

Side Delt Raises
3 sets 30, 40, 50 x 6

Dead Lifts
4 sets 225, 275, 315, 350 x 6

Seated Military Dumbell Press
3 sets 70, 80, 90 x 6 (3 on the last set of 90's)

Dumbell Rows
3 sets 90, 100, 110 x 6

Seated Rear dumbell flyes
3 sets 30, 40, 50 x 6

Solid! Do you do BB shrugs? I use the smitty to do them behind the back which are great..like me, your gonna have to tuck the booty. Well, I still havent gotten any of my ass back yet, actually..I think its smaller now..wtf? LOL

I do BB shrugs to the front as well...both ways hit that trap and shoulder areas a bit differently than the other. I hold at the top for a 2-3 count as well. When I release, I let the weight pull the shoulders down, I contract the targeted muscle group and hold for a 2-3 count..killer.

shortstack
03-17-08, 1:35 pm
Solid! Do you do BB shrugs? I use the smitty to do them behind the back which are great..like me, your gonna have to tuck the booty. Well, I still havent gotten any of my ass back yet, actually..I think its smaller now..wtf? LOL(I HAVE A HARD BELIEVING THIS)HAHAHAHA
I do BB shrugs to the front as well...both ways hit that trap and shoulder areas a bit differently than the other. I hold at the top for a 2-3 count as well. When I release, I let the weight pull the shoulders down, I contract the targeted muscle group and hold for a 2-3 count..killer.

I do front barbell shrugs but behind the back it really dificult for me. As YOU say I have to tuck the booty in and it puts wierd stress on my back, so I never do them.
Sides with dumbells and front with barbells is about all I do, although the deads do hit them also.

shortstack
03-17-08, 10:59 pm
Flat Bench
135 x 10
225 x 6
275 x 5
300 x 2

Incline Bench
135 x 10
185 x 6
225 x 6
245 x 6

Incline FLyes
3 sets 65, 70, 75 x 6

Flat Bench Flyes
3 sets 65, 70, 75

Incline Dumbell
3 sets 90, 95, 95

under7he13lood
03-18-08, 2:05 am
Flat Bench
135 x 10
225 x 6
275 x 5
300 x 2

Incline Bench
135 x 10
185 x 6
225 x 6
245 x 6

Incline FLyes
3 sets 65, 70, 75 x 6

Flat Bench Flyes
3 sets 65, 70, 75

Incline Dumbell
3 sets 90, 95, 95


Are you not exponentially (sp?) stronger than when we lifted @ golds? Seems like ur numbers are jumping like crazy, nice.

shortstack
03-18-08, 6:28 am
Yeah, I've been eating alot and experamenting alot with the weights and numbers. Mostly the food and getting more sleep seem to really be helping.
Keep your eyes open for the next ABC, I got a few guys you'd love to workout with.

Pizzalamp
03-19-08, 1:02 am
Flat Bench
135 x 10
225 x 6
275 x 5
300 x 2

Incline Bench
135 x 10
185 x 6
225 x 6
245 x 6

Incline FLyes
3 sets 65, 70, 75 x 6

Flat Bench Flyes
3 sets 65, 70, 75

Incline Dumbell
3 sets 90, 95, 95
nice job...
how low do u stretch on flies?

shortstack
03-19-08, 8:10 am
I brought them to the bottom and held them for a 2 or 3 sec pause and slowly let gravity pull on the dumbells. When I couldn't take it anymore, about 3 seconds cause I'm a puss, I'd push them back up to the top. I didn't have a set range I just toook it slow and probably enden up an inch or more below horizontal.

shortstack
03-19-08, 9:57 pm
Dumbell Curls
3 sets 30, 40, 45 x 6
superset w/ vbar tricep press down
3 drop sets 150,140,130 x 6

Straight bar curls
3 sets 25/ side, 35/side, 35/side x 6
superset w/ straight bar tricep press down
3 sets 150 x 6

Dumbell Preacher Curls
3 sets 30,35,40 x 6

Skull Crushers
3 sets ezbar w/ 45's/ side x 6

mcbeast
03-19-08, 10:15 pm
Dumbell Curls
3 sets 30, 40, 45 x 6
superset w/ vbar tricep press down
3 drop sets 150,140,130 x 6

Straight bar curls
3 sets 25/ side, 35/side, 35/side x 6
superset w/ straight bar tricep press down
3 sets 150 x 6

Dumbell Preacher Curls
3 sets 30,35,40 x 6

Skull Crushers
3 sets ezbar w/ 45's/ side x 6

Nice work on them arms,must be dense as hell with them low reps

Toni69
03-20-08, 4:52 am
I brought them to the bottom and held them for a 2 or 3 sec pause and slowly let gravity pull on the dumbells. When I couldn't take it anymore, about 3 seconds cause I'm a puss, I'd push them back up to the top. I didn't have a set range I just toook it slow and probably enden up an inch or more below horizontal.

Nicely done there...I like the pause on the stretch with flys. I use this intensity principle often, especially on squats cause I cant move the big weight, so I take lighter weight and go with slow and controlled movements, with a pause and hold thrown in. Nice work! and I know you have great arms! ;)

shortstack
03-20-08, 7:56 pm
Another great legs session today. I draged a new guy into the mix as well and he kept up...nice.

Squats
Empty Bar
30
135 x 10
225 x 6
275 x 6
315 x 6
2 sets 350 x 6
2 sets 185 18 1 set, 26 2nd set

Lying Leg Curls
3 sets 80, 90, 110 x 6

Single Leg Ext
3 sets 80 x 6

Standing Leg Curls
3 sets 50lbs x 6

Lowdown5
03-20-08, 7:59 pm
Great session, good deal with the new guy.

Pizzalamp
03-22-08, 12:32 am
awesome day

shortstack
03-22-08, 9:02 am
Thanks guys for the support.

Yesterday I went in and hit arms with my buddy Eric(the evil motivator) and the new guy, Alejandro. Since were just about the only 3 that really lift hard and heavy in the morning we are starting to hit a few days together.
ANyway they wanted to do arms and although I had done mine earlier in the week I said what the hell.

Dumbell curls
3 sets 35 x 10-12
superset w/
Behind the dead 2 hand dumbell press
3 sets 85, 90, 95 x 10-12

Cross Body Hammer Curls (I didn't like these)
3 sets 40 x 10
superset w/
Reverse grip cable pull downs
3 sets 50,55,60 x 12

Running the rack
2 sets 40-20 x 6
1 set 45-25 x 6
superset w/
running the stack (vbar or straight bar cable press downs)
3 sets 150-110 x 10

The other 2 did buddy curls and some other strange thing Eric made up while I had to leave for an early am appointment. Believe me that was enough.

Carpe Diem P.T
03-22-08, 9:47 am
its always interesting to throw some new shit in the mix. it might feel wierd but i bet you will feel soreness from it tomorrow you have never felt before ;) hopefully its the right kind of soreness!

nice numbers on bench too bro. good shit!

shortstack
03-22-08, 9:55 am
Thanks for stopin in Carpe Diem.
Your right about the soreness, I'm haveing a herd time getting ready for the gym....wel not that hard of a time.
Shoulders will be interesting today.

Lowdown5
03-22-08, 10:08 am
I like the flow of your routines. Have fun with shoulders today!

shortstack
03-24-08, 6:09 pm
Shoulders and Calves

Side Raises
3 sets 40,45,50 x 6

Seated Calf Raises
3 sets (2)45's + (1)25 x 12-15

Standing Military Press Barbell
3 sets 135, 155, 185 X 4-6

HIP sled calf raises
3 sets 4 plates 12-15

Front Dumbell Raises
3 sets 35, 40, 45 x 6

Standing Calf Raises
3 sets 400 x 12-15

Seated Rear Delt Raises
3 sets 40, 45, 50

Hip Sled Calf Raises
2 sets 4 plates x 6
1 set 4 plates + 25 x 6

shortstack
03-24-08, 6:20 pm
Incline Bench
3 sets 80 x 8, 90 x 8, 100 x 6
superset w/
Single Arm Dumbell Rows
3 sets 90, 100, 105 x 6

Incline Bench
3 sets 185, 205, 225 x 6-8
superset w/
Rack Pulls
3 sets 225, 315, 365 x 6

Flat Bench Dumbell Flyes
3 sets 80, 85, 85 x 6
superset w/
Reverse Close grip Cable Pull Downs
3 sets 180, 200, 210

Smith Machine Bench
3 sets 3 plates/side x 6

Smith Machine Pull Downs
3 sets 2 plates x 6

5150
03-24-08, 6:28 pm
You still at 178lbs at like 8-10%BF? Strength and workouts look great man!

Phil

mcbeast
03-24-08, 6:29 pm
Nice work with supersets,i havent done a back/chest day in a very very long time,i should shortly

shortstack
03-25-08, 7:59 am
I've added a couple pounds and got a little more cushion but still pretty lean. Maybe soon I'll throw some pics up so I'll have a good reference point for this year.
Thanks for stopin by E.E
shortstack

Pizzalamp
03-25-08, 5:12 pm
Incline Bench
3 sets 80 x 8, 90 x 8, 100 x 6
superset w/
Single Arm Dumbell Rows
3 sets 90, 100, 105 x 6

Incline Bench
3 sets 185, 205, 225 x 6-8
superset w/
Rack Pulls
3 sets 225, 315, 365 x 6

Flat Bench Dumbell Flyes
3 sets 80, 85, 85 x 6
superset w/
Reverse Close grip Cable Pull Downs
3 sets 180, 200, 210

Smith Machine Bench
3 sets 3 plates/side x 6

Smith Machine Pull Downs
3 sets 2 plates x 6

damn strong
and i like your choice of supersets

Toni69
03-25-08, 5:21 pm
Incline Bench
3 sets 80 x 8, 90 x 8, 100 x 6
superset w/
Single Arm Dumbell Rows
3 sets 90, 100, 105 x 6

Incline Bench
3 sets 185, 205, 225 x 6-8
superset w/
Rack Pulls
3 sets 225, 315, 365 x 6

Flat Bench Dumbell Flyes
3 sets 80, 85, 85 x 6
superset w/
Reverse Close grip Cable Pull Downs
3 sets 180, 200, 210

Smith Machine Bench
3 sets 3 plates/side x 6

Smith Machine Pull Downs
3 sets 2 plates x 6

I was always a fan of chest and back cause they are both my strong points. I admit, I never SS them together as you did here. I would say, your right up my alley in the intensity dept..oh wait, we trained together didnt we..and yes, you were by far one of my best training partners. We shall meet again one day soon, I hope! Prob next year at the Arnold! LOL

Great wo's here..strong, strong and strong!

shortstack
03-26-08, 6:28 pm
Today as I read in another Thread must have been the official leg day.

Squats
Empty Bar 1 x 15
135 x 10
225 x 8
315 x 6
350 x 6
375 x 6

Stiff Leg Dead Lifts
3 sets 135 x 8-10

IronMan Squats (That's what I call em)
3 sets 225 x 14, 17, 20

Lying Leg Curls
80 x 8
90 x 6
100 x 5
110 x 4

mcbeast
03-26-08, 10:19 pm
between you and bambam im going to be all fired up to do legs friday,sick work man..Impressive weight!

Toni69
03-27-08, 4:23 am
Today as I read in another Thread must have been the official leg day.

Squats
Empty Bar 1 x 15
135 x 10
225 x 8
315 x 6
350 x 6
375 x 6

Stiff Leg Dead Lifts
3 sets 135 x 8-10

IronMan Squats (That's what I call em)
3 sets 225 x 14, 17, 20

Lying Leg Curls
80 x 8
90 x 6
100 x 5
110 x 4

we gotta have a leg day together, although your squats are unreal. 375 for 6 is like big Wow to me. Ironman squats? are those like my power squats or V squats? Impressive Jeremy! I am noticing the hams are falling behind the quads, need to take it up a notch on those hams bud! Dont make me go over there and make you do a straight hamstring wo for 2 hours! LOL

shortstack
03-27-08, 6:57 am
Thanks for stopin bye everyone.

Hey E.E, you better get fired up for some legs. It's the most painful w/o day but you gotta love it when you can't get out of the car or go up a flight of stairs w/o crying just a little.

Toni, it would be a pleasure if you stoped by for some hams work. Unfortunately then you'd have to go back and tell everyone how I cried like a little girl because you killed me....just like in Columbus.. haha

My hams are a little behind in strength but are coming up nicely in size. I go light on the SL Deads because I had a hard time with the form. I just wasn't getting anything out of it, nothing but lower back. So I went lighter and today they are killing me....
(let that be a lesson to everyone, lighter weight with proper form can and does kick your butt)

As far as the "IRONMAN SQUATS" that's just what I call em when after I kill some squats I do 3 more sets of my bodyweight for as many as I could grind out. @185 I can get sets of 20,25,30 but I'm trying to add some more power as well as size so I bumped it up to 225.

Shortstack

Toni69
03-27-08, 7:28 am
As far as the "IRONMAN SQUATS" that's just what I call em when after I kill some squats I do 3 more sets of my bodyweight for as many as I could grind out. @185 I can get sets of 20,25,30 but I'm trying to add some more power as well as size so I bumped it up to 225.

I really, really like that idea. I can def do my BW for sure without adding extra strain on my lower back..Im gonna do that next leg day, next wed for sure as my last burnout set after the power squats! Awesome! Thanks! Why didnt I think of that? LOL

shortstack
03-28-08, 6:37 pm
Hell yeah Toni try em out. The hardest part is really pushing yourself. Before I started getting pushed by my buddy Eric, I only did maybe 12 0r 14 @ 185. Once I started geting some encouragement from him it went 20, 25, 30., and killer soreness the next day. Plus I can really see better results than with hack or hip sled. Maybe we can call them shortstack squats. hahahaha, I got the idea from Pumping Iron, so I can't take the credit for these.

Anyway on to Thursdays w/o bi's & tris

Dumbell Curls
3 sets 35, 40, 45
superset w/
Weighted dips, 2 35's
3 sets to failure

Straight bar Curls
1 set w/ 25's/ side
2 sets 35's/ side

Straight bar Tricep Press downs
3 sets 150 x 8-10 reall slow and pausing at the top and bottom.

Cross body hammer curls
3 sets 45, 50, 50 x 6

Single arm tricep press downs
3 sets 80 (I think) x 8-10

Single arm dumbell Preacher curls
3 sets 40 x 6

Close grip bench
1 set 225 ( I got little motion out of this)
1 set reverse grip 135 x 10 (this was wierd also)
1 set close grip normal 10-12.

Pizzalamp
03-28-08, 6:46 pm
great job bro
i love that combo of curls and dips...i gotta remember that
and 225 on the close grips at the end is impressive

Toni69
03-28-08, 6:55 pm
shortstack squats, I like that! Im gonna do it wed. Enforcer did it too this week...he did 100 reps with the 225 on the smitty. I think what I will do is after my last set of powersquat, either I will drop to 115-135 on there or go to the smitty, so I have the back support either way cause Im not ready to do that on BB squats yet...and just go for it. Im excited! You inspired me!

I dont like reverse grip close grip bench at all...its hard on my baby wrists..LOL

You ever do rack presses for triceps? Now thats a killer tricep exercise...a great mass and thickness builder for tri's. I used to alternate week to week between normal CGB and rack presses. Gotta keep your elbows in and tight to the sides of your body...its really good.

shortstack
03-28-08, 7:01 pm
I haven't done them, can you detail them out for me, I think I know what you're talking about but I'm not 100%

Toni69
03-28-08, 7:16 pm
http://www.eiyc.com/tip16.htm

pretty much, it simulates a bench press but your range of motion is shorter. Your doing partials here for bench..like doin partial deads in the rack. Check out that link and let me know if you have any questions.

shortstack
03-31-08, 10:35 am
Shoulders, calves & Traps

Side delt raises
3 sets 40, 45, 50 x 6
Seated Calf Raises
3 sets 3/PLATES x 12-15
Dumbell shrugs
3 sets 90, 100, 110

Arnold Presses
3 sets 60, 70, 80 x 6-8
Hip Sled Calf Raises
3 sets 4 plates/side x 12-15
Barbell Shrugs
3 sets 225 x 6-8

Upright Rows
3 sets 135 x 6-8
Single Leg Calf Presses
3 sets x 15

Smith Machine Military Press
3 sets 185 x 6-8
Standing Mach Calf Raises
3 sets 400 x 10-12

shortstack
03-31-08, 10:44 am
Chest and Back

Flat Bench Dumbell
3 sets 80, 90, 100 x 6
Bent Barbell Rows
3 sets 135, 185, 225 x 6-8

Incline Bumbell
3 sets 80, 90, 100
Dead Lifts
6 sets 225, 275, 3@315, 1@335 x 6 + reps/set

Flat Bench Flyes
3 sets 70 x 6-8 (Once again on flyes I hold at the bottom and let gravity pull it down, then powerfull press back up to the top.)
Reverse Close Grip Lat Pull Downs
5 sets 1@180, 4@200 x 6-8

Incline Flyes
3 sets 70 x 6-8 (Same as above for form)

shortstack
04-03-08, 6:08 am
I'm a little pressed for time so I can't detail out everything but here it is.

DB CURLS
3 X 6-8
TRICEP PRESS DOWNS
3 X 10

BARBELL CURLS
3 X 6-8
SKULL CRUSHERS
3 X 10

HAMMER CURLS
3 X 6-8
OVERHEAD DB EXT
3 X 10

I'll be doing legs today in about 45 min.

vIShuS
04-03-08, 11:00 am
shortstack,

finally got chance to read most of your journey, putting up soem good numbers. i also like the fact that your last post was at 4 am! haha! i give ya props on that bro, you're doing whatever it takes to get shit done, thats part of being an animal. i thought 6 am was super early.........haha


P.S. have you ever thought about competing?

shortstack
04-03-08, 2:35 pm
Yeah 4am is the awakening. I got to get the sups in, eat something, and get ready to pound some iron. May be competing later this year...not sure about it yet.

Legs
Squats
Empty Bar x 10
135 x 10
225 x 8
315 x 6
350 x 6
Quick Break and then.....
225 x 15, 17, 17

Laying Leg Curls
3 sets 100, 110, 120

Single Leg Extensions
3 sets 80, 90, 100

Stiff Leg Dead Lifts
3 sets 135 x 8

Not too bad but I think I could have done a little better. I guess that's what next week is for.

Pizzalamp
04-03-08, 11:34 pm
strong day bro...strong strong squats

did i say strong?

Toni69
04-04-08, 4:23 am
you need to try out the 100 rep squats on the smitty..last exercise after your leg wo..its beyond nuts and it messes with your head. Im beyond sore still, and my whole quad area is on fire and is in pure agony, so it was a good deal as far as it being effective, just painful as hell! LOL.

Going up and downstairs is near impossibe and they cramp on me constantly throughout the day but hey..I know that I can do it and it will make you stronger and it will shock some muscle fibers..no doubt. Plus..you really see what the hell your made of...at 40 reps, I knew I would have to drop the weight a bit cause realistically, 115lbs was too much for me...my legs need more endurance and strength training work to pull that off straight through. Once I dropped to 105, and started repping it still felt like I had loads more weight on there..like it hardly made a difference in the end! LOL

I never sweated so much ever during a wo either. I am feeling it in areas of my quads that I dont feel when I do my normal leg wo, so Im happy about that too.

Try it!!! You will like it and hate it. Im actually addicted to it. Im gonna do it again soon..maybe my last leg day before my Hawaii trip. I have it in my head to just be stronger at it. Im bonkers, I know. LOL

shortstack
04-14-08, 2:44 pm
Hey everyone, Im intheDominican Republic andwill be here for about 2 moreweeks. I'm getting in some goodworkoutsand have to be real creative. Thereare 50lb dumbellsbut nothing higher. Theres a makeshift squatrack that has 3 plates so I can get alot done with that. I'll Be Back. hahah
Shortstack

Pizzalamp
04-14-08, 2:49 pm
Hey everyone, Im intheDominican Republic andwill be here for about 2 moreweeks. I'm getting in some goodworkoutsand have to be real creative. Thereare 50lb dumbellsbut nothing higher. Theres a makeshift squatrack that has 3 plates so I can get alot done with that. I'll Be Back. hahah
Shortstack

HAVE A SAFE TRIP BACK

shortstack
04-28-08, 1:58 pm
Hey everybody, I came back and everything was cool in the Domican Republic. I got back Friday night and made it back into the gym on Sunday.

I'll get back into the swing of things and post up again soon.

Thanks Pizza, the trip was great.

shortstack
05-03-08, 2:32 am
Legs

Squats
Bar x 30
135 x 15
225 x 8
275 x 6
(2) 315 x 6
350 x 6

Stiff Leg Deads
3 sets 135 x 8-10

Squats
3 sets 225 x 15

Lying Leg curls
4 sets 100 x 6-8

Single Leg Extensions
60 x 8
70 x 8
80 x 6

Pizzalamp
05-03-08, 1:11 pm
good youre back bro

i liked the leg day...strong squats

Big Wides
05-03-08, 2:38 pm
welcome back shortstack.....puttin up some nice numbers on the squat

shortstack
05-08-08, 7:27 am
Wides and Pizza, thanks for the welcome back Brothers. Couldn't ask for a couple of better animals to have checkin in on me all the time than you two.

I've been off a few days from training because of a Kitchen remodeling in the house and it's kickin my ass. Stripping paint off of cabinets, painting, laying ceramic tile on the floor until about 2am for the last 5 or 6 days is killing my w/o's but I'm going in today reguardless.

After this week we'll be back to normal.

See ya round brothers,
Shortstack

under7he13lood
05-08-08, 9:10 am
Geez, good luck with all that. I don't even do my own laundry! :P

mcbeast
05-08-08, 9:46 am
i want mighty thick legs like you!

Pizzalamp
05-09-08, 10:34 pm
Wides and Pizza, thanks for the welcome back Brothers. Couldn't ask for a couple of better animals to have checkin in on me all the time than you two.

I've been off a few days from training because of a Kitchen remodeling in the house and it's kickin my ass. Stripping paint off of cabinets, painting, laying ceramic tile on the floor until about 2am for the last 5 or 6 days is killing my w/o's but I'm going in today reguardless.

After this week we'll be back to normal.

See ya round brothers,
Shortstack

dont get any paint on your iconic tees!

shortstack
05-12-08, 6:48 am
Thanks for checkin with me guys. Sam you're hilarious. Excessive the legs are good but they'll be getting bigger.
Pizza, thanks for checkin in. You'll be proud of the legs I have below, I'm really killing them from now on. Hopefully next year at the Classic we can hit some heavy lifting together and I'll be able to keep up with you.

I hit legs yesterday again and finally got the chance to use my new knee wraps. They are great.

Squats
Empty bar x 20
135 x 10
225 x 8
275 x 6
315 x 6
345 x 6
365 x 3

Lying Leg curls
3 sets 100 x 8-10

Single Leg Extensions
60lbs x 8
70lbs x 8
2 sets 80lbs x 8

Stiff Leg Deadlifts
4 sets 135 x 8-10

IRON MAN SQUATS
3 sets 225 15, 17, 20

Standing Leg Curls
4 sets 45lbs x 6-8

shortstack
05-13-08, 7:25 am
Chest & Back
DUmbell Flat Bench
70, 80, 90, 100 x 6

DeadLifts
135, 225, 275, 315, 345, 365, x 6-8

Incline Dumbell
60, 70, 80, 90, x 6
Wide Grip Pull Downs,
180 x 8
3 sets 200 x 6

Flyes
60, 70, 80, 90, x 6
Narrow Grip Rows
2 plates x 8
3 plates x 6
2 sets 3 plates + 25 x 6

Low Cable Flyes
4 sets x failure

Dumbell Pull overs
80lbs x failure

shortstack
05-14-08, 12:24 am
Shoulders and Calves

Front delt raises
3 sets x 8-10
Hip Sled Calf Raises
5 sets 12-15

Dumbell Military Press
4 sets x 6-10
Standing Calf Raises (Machine)
5 sets 12-15

Upright Rows
5 sets x 6-10
Standing Calf Raises on a box using the smith machine.
5 sets 12-15

Reverse FLyes on Incline Bench
4 sets 6-10
Seated Calf Raises
5 sets 10-15

Pizzalamp
05-14-08, 12:36 am
awesome looking

keep up w/ me on legs?? haha from the looks of your leg day its me whos gonna be trying to keep up w/ u

keep up the hard work my friend

shortstack
05-17-08, 9:28 am
Hey Pizza.....Man if I ever have an exercise that YOU have to keep up with ME......well than that's it, I would have achieved all my strength goals in life and would have to retire, cause it wouldn't get any better than that.. haha

Killed my arms Thursday

Dumbell curls
4 sets x 8-10
Straight bar Press Downs
4 sets 10-12

Cross body Hammer Curls
3 sets x 8
Sculls Crushers
4 sets x failure

Dumbell Preacher Curls
4 sets x 8
Weighted Dips
4 sets to failure

E-Z Bar Curls
6 sets(3 narrow, 3 wide) x 8
V-bar Cable Press Downs
4 sets x 10-12

Toni69
05-17-08, 3:15 pm
hey! good to see you hitting harder than ever here! damn! Im expecting a bigger YOU next year at the Arnold for sure....and is it a date? Smokey Joes? Burgers and cake once again ...for old times sake? LOL

You best be down for that and a wo or two...sheet, you may have to put me through one of your leg wo's huh? ;)

looking fantastic...then again, wouldnt expect anything less from you but balls to the wall training man.

stay in touch...

shortstack
05-18-08, 9:55 am
Hey Toni thanks. I'm def going to be bigger next year and yes we'll hit the burger joint for some burgers and deserts. I kinda wish I had one of those burgers right now, man they were good.

Saturday CHest & Back
Bench
135 x 10
2 sets 225 x 6
1 set 255 x 4
1 set 275 x 1
Deads
135 x 15
225 x 8
275 x 8
315 x 6 (I did all of these above with out the straps and used a different grip, one forward one backward, and it worked well)
365 x 3 w/ straps
375 x 2 w/ straps

Smith Machine Incline
135 x 10
185 x 8
205 x 7
2 sets 225 x failure
Reverse Narrow grip cable lat pull downs
180 x 10
4 sets 200 x failure(around 6-8)

Flat Bench DB FLyes
4 sets 70 x 8-10
Reverse Grip Barell Rows
135 x 10
185 x 8
2 sets 225 x 6

Cable Cross overs
50,60,70,70,80 x failure
Dumbell rows
90, 100, 110 x 8

Dumbell Pull overs
3 sets 80 lb dumbell x 8-10

Pizzalamp
05-18-08, 6:29 pm
things are looking great in here shortstack...i like how u ended w/ the pullovers...great numbers on your bench

shortstack
05-20-08, 10:36 pm
LEGS

Squats
bar x 15
135 x 10
225 x 8
275 x 8
315 x 8
345 x 4
365 x 3

Lying Leg extensions
90 x 8
100 x 8
110 x 8

Single Leg Extensions
60 x 8
70 x 8
80 x 7

Stiff Leg Deads
2 sets 135 x 8
2 sets 185 x 8

Hip Sled
1 set 4 plates/ side x 8
1 set 5 plates / side x 8
2 sets 6 plates x side x 8

Standing Leg Curls
4 sets 50 or 60 ??? x 8

shortstack
05-20-08, 10:45 pm
ARMS

Dumbell Curls
30 x 8
35 x 8
40 x 8

Straight Bar Tricep Press
4 sets 130 x 10-12

Forearm Curls
4 sets x 12

Straight Bar Curls
4 sets 25's / side x 8-10

Scull Crushers
4 sets 35's/side x 8

Cross Body Hammer Curls
35 x 8
40 x 8
45 x 8
50 x 6

V-Bar Tricep Press Downs
4 sets 130 x 10-12

Dumbell Forearm Curls
30 x 12
35 x 12
40 x 12

Concentration Curls
4 sets 35 x 8

Single Arm Seated Dumbell Extensions
4 sets 40 x 8-10

mcbeast
05-21-08, 2:00 am
Cough Cough! Cg bench..?!

lol keep it up man

shortstack
05-21-08, 6:30 am
Hahahaha, yeah I know excessive. I hit them few months back and really liked them...then I wnet on vacation and forgot about them. I'll work them back in for ya.
Thanks Bro.

mcbeast
05-21-08, 11:15 am
Hahahaha, yeah I know excessive. I hit them few months back and really liked them...then I wnet on vacation and forgot about them. I'll work them back in for ya.
Thanks Bro.

That a boy! Haha.High rep & low,i love both styles on the CG

Pizzalamp
05-23-08, 10:53 pm
doing great short!

i liked that arm day a lot

have a good Mem day...have a hot dog or 2...or 7!

shortstack
05-26-08, 9:35 am
Shoulders and Calves

Side delt raises
4 sets 30,35,40,40 x 8
Seated Calf Raises
3 plates x 4 sets x 10-14

Dumbell Military Press
60, 70, 80, x 6
Hip Sled Calf Raises
5 plates/ side x 5 sets 10-15

Upright Rows
4 sets x 8-12
Single Leg Calf Presses
5 sets 10-15

Rear Delt Raises
4 sets 8 x 30lbs
Machine Calf Raises
4 sets 400 x 10-15

shortstack
05-26-08, 9:43 am
Chest & Back

Flat Bench
135 x 12
225 x 7
275 x 1 + 1 assisted

Bent over Barbell Rows
135, 185, 225, 245 x 6-8

Incline Dumbell
70, 80, 90, 100 x 4-8

Close Reverse Grip Lat Pull Down
180 x 8
200 x 6 x 4 sets

Flat Bench Dumbell Press
70 x 8
80 x 8
2 sets 90 x 8-12

Wide Grip Lat Pull DOwns
1 sets 180 x 8
4 sets 200 x failure(5-8)

Smith MAchine Press
4 sets x 8

Dead Lifts
135 x 8
225 x 6
315 x 6

shortstack
05-26-08, 10:02 am
Arms and Calves

Straight Bar Cable Tricep Press
3 sets 110lbs x 30
Dumbell Curls
3 sets 30lbs x 15

Seated Calf Raises
3 plates + 25 x 4 sets 10-14

Straight Bar Curls
4 sets 25lbs/side x 8-10
Scull Crushers
4 sets 35lbs/side 8-10

Hip Sled Calf Raises
4 plates x 12
4 sets 5 plates x failure

Cross Body Hammer Curls
30lbs x 8
35lbs x 8
40lbs x 6
45lbs x 4
Srtaight Bar Cable Tricep Press
4 sets x 140 x 8-12

Standing Machine Calf Raises
4 sets 450lbs x 10-12

Dumbell Preacher Curls
30 x 8
35 x 8
40 x 6
Overhead Rope Cable Tricep Ext
4 sets 120 x 10-12

Sing Leg Calf Press
5 sets x 12

Ez Curl Bar Curls
4 sets, 2 close 2 wide, 25lbs/side x 10-12
Dumbell Overhead Ext
4 sets 35lbs x 8-10

mcbeast
05-26-08, 5:33 pm
how the arms feel? haha,sick workout...Lots o' volume matey

Pizzalamp
05-27-08, 12:12 am
workouts looking good bro

shortstack
05-27-08, 6:37 am
how the arms feel? haha,sick workout...Lots o' volume matey They killed after that one, and I forgot to add in that I also did the CG Bench in there somewhere also...Couldn't leave them out after I was reminded of them. Thanks Excessive.


workouts looking good bro
Thanks Grant, I'm getting close to a size that I like but there is still more work to be done. I may think about a cut pretty soon but we'll see. I just can't seem to make myself get on a tread mill or pound out any type of cardio right now.

mcbeast
05-27-08, 10:51 am
Nice,im giving them a bit of a break,for the sake of my wrist and shoulders.

shortstack
05-30-08, 6:26 am
Shoulders & Traps

Seated Military Press
4 sets x 8
Dumbell Shrugs
4 sets 8-10

Rear Delt Flyes
4 sets 8-10

Side Delt Raises
4 sets 8-10
Barbell Shrugs
4 sets 8-12

Upright Rows
4 sets 8-12

shortstack
05-30-08, 6:32 am
Legs

Squats
Empty Bar x 20
135 x 10
225 x 6
315 x 4
365 x 3
385 x 3
405 x 3
385 & 405 were about 80% all the way down. First time I tried those weights and it felt good.

Laying Leg Curls
4 sets x 6-8

Single Leg extensions
4 sets 8-12

Standing Leg Curls
4 sets 8-12

Squats
2 sets 225 to failure(around 8-10)

Pizzalamp
05-31-08, 12:36 pm
Legs

Squats
Empty Bar x 20
135 x 10
225 x 6
315 x 4
365 x 3
385 x 3
405 x 3
385 & 405 were about 80% all the way down. First time I tried those weights and it felt good.

Laying Leg Curls
4 sets x 6-8

Single Leg extensions
4 sets 8-12

Standing Leg Curls
4 sets 8-12

Squats
2 sets 225 to failure(around 8-10)

looking great bro...congrats on the squats

Toni69
05-31-08, 1:16 pm
Legs

Squats
Empty Bar x 20
135 x 10
225 x 6
315 x 4
365 x 3
385 x 3
405 x 3
385 & 405 were about 80% all the way down. First time I tried those weights and it felt good.

Laying Leg Curls
4 sets x 6-8

Single Leg extensions
4 sets 8-12

Standing Leg Curls
4 sets 8-12

Squats
2 sets 225 to failure(around 8-10)

great leg day...strong as hell. I think its great your moving the 385-405, 80% down is a perfect start. I did 225 yesterday and even though I wasnt quite at parallel, my quads were on fire as soon as I started goin down. I figure it like this..I gotta get used to and comfortable with using heavier weight, so I know what to expect from it, and this preps me for the next time I attempt such a weight that is new to me, cause 225 is very new to me.

I also feel that just moving the weight, (with strict form always), even though your not atg (which I feel is overrated these days anyway), or if your not exactly parallel, your still making your lower extremities work and feel it..its still shocking the muscles. I really believe that goin to that next weight, just doin it..will only make you stronger for your next leg day. does that makes sense at all? LOL

shortstack
06-03-08, 11:24 pm
Yeah, I know exactly what you mean. Getting used to that kind of weight is defenitally a tricky thing to get used to. I'm hitting legs again tomorrow and am now psyched about legs.

I've been hot on legs for a while but now I look forward to it like the chicken legs at my gym look forward to chest and arms....hahaha, I love taking shots at the chicken legs.
The ole " I don't work legs anymore cause they blow up" hahaha wtf kind of excuse is that? If I had any body part that "blew up" when I barely worked it, I'd be on the cover of every magazine...whatever, enough of that rant.

SO yeah Toni I get what you mean, thanks for stopin by, I'll head over to your Journey soon and see what you've been up to.

Shortstack

shortstack
06-08-08, 11:06 pm
I kind of messed up my shoulder early last week and have been laying low for a little bit. I'll be back to posting next week after the next animal meet.

It's just a little rotator cuff/shoulder inflamation and with some rest will be good as new.

Shortstack