PDA

View Full Version : The incredible bulk



Pages : 1 [2] 3

Carpe Diem P.T
06-29-08, 8:15 am
quality day there bro. u must have been flogged after working those two major muscles

dyskee
06-29-08, 12:06 pm
ya carpe it's so damn tiring :D but nothing is compared to lifting gets the sht outta u :D

legday today:
quads:
smith squats* 2x7-9 (x above middle)
leg extensions 1x7-9 (x top)
leg extensions 1x7(5) dropset (x bottom)
legpresses 1x7-9 (x above middle)
squats 3x7-9 (x above middle)

hams:
leg curls 1x7-9 (x top)
leg curls 1x7(5) dropset (x bottom)
stiff deads* 2x7-9
back extensions 4x25

calves:
standing raises 2x20 (xtop)
legpress calf raises 2x20 (x top)

* perform 2 warmups sets.

got 225X7 on the deads couldn't believe it thats like awesome man.

dyskee
06-30-08, 12:26 pm
delts:
dumbell upright rows 3 x7-9

superset: -seated laterals 1 x 7-9
-wide grip upright rows 1 x 7-9
smith machine front presses 1 x 7-9
seated dbell presses 1x 7-9

superset:-cable laterals 1 x 7-9
-behind back laterals 1 x 7-9

bent over laterlas 1x7-9

midback:
tbar rows* 2x7-9
bentover seated laterals dropset 1x7(5)

superset: - machine shrugs 1x7-9
- barbell shrugs 1x7-9

biceps:
cable curls * 2x7-9
concentration curls dropset 1x7(5)
spider curls 1x7-9
superset:-hammer curls 1x7-9
-rope hammer curls 1x7-9

forearms: superset reverse wrist curls & reverse dbell curls 4x15
superset wrist curls & dbell wrist curls 4x15
wrist rockers 1Xfaliure

dyskee
07-01-08, 1:48 pm
chest:
barbell inclines* 2 X 7-9
high low cable flyes 1 X 7-9
barbell flat bench 2 X 7(6) drop set
cable flyes 1 X 7(6)(5) double drop set

lats:
pulldowns* 1 X 7-9
undergrip pulldowns* 1 X 7-9
superset - pullovers 1 X 7-9
- undergrip rope rows 1 X 7-9

under grip rope rows 1 x 7-9 (stage set)

triceps:
lying extensions 2 X 7-9
superset - cable over head ext 2 X 7-9
- dips 2 X 7-9

* do 2 warmup sets

ok on the last set of each excercise i perfrom x-reps aka power partials i have used this technique before and it produced nice stariations and veins .

the stage set is doing x reps on the top and bottom positions.

dyskee
07-02-08, 7:54 pm
legday today:
quads:
smith squats* 2x7-9 (x above middle)
leg extensions 1x7-9 (x top)
leg extensions 1x7(5) dropset (x bottom)
legpresses 1x7-9 (x above middle)
squats 3x7-9 (x above middle)

hams:
leg curls 1x7-9 (x top)
leg curls 1x7(5) dropset (x bottom)
stiff deads* 2x7-9
back extensions 4x25

calves:
standing raises 2x20 (xtop)
legpress calf raises 2x20 (x top)

* perform 2 warmups sets.

i ate alot today i belive i went over 7kcals today

Pizzalamp
07-02-08, 8:10 pm
awesome job

and good job eating too

dyskee
07-05-08, 10:16 am
thnx grant it's just that i went out that day ate 2 pigeons and 2lbs of grilled meat balls :D:D

delts:
dumbell upright rows 3 x7-9

superset: -seated laterals 1 x 7-9
-wide grip upright rows 1 x 7-9
push presses 2 x 7-9
seated dbell presses 1x 7-9

superset:-cable laterals 1 x 7-9
-behind back laterals 1 x 7-9

bent over laterlas 1x7-9

midback:
tbar rows* 2x7-9
bentover seated laterals dropset 1x7(5)

superset: - machine shrugs 1x7-9
- barbell shrugs 1x7-9

biceps:
cable curls * 2x7-9
concentration curls dropset 1x7(5)
spider curls 1x7-9
superset:-hammer curls 1x7-9
-rope hammer curls 1x7-9

forearms: superset reverse wrist curls & reverse dbell curls 4x15
superset wrist curls & dbell wrist curls 4x15
wrist rockers 1Xfaliure

had major refeed days on thursday and friday with ample rest. put down a new PR today 4 pies on the TBARS :D:D

Pizzalamp
07-05-08, 10:24 am
nice job
hmmm pigeon eh?

dyskee
07-05-08, 5:02 pm
man u didn't eat grilled pigeons stuffed with rice and nuts , man ur missing alot :-P

dyskee
07-06-08, 2:32 pm
chest:
barbell inclines* 2 X 7-9
high low cable flyes 1 X 7-9
barbell flat bench 2 X 7(6) drop set
cable flyes 1 X 7(6)(5) double drop set

lats:
pulldowns* 1 X 7-9
undergrip pulldowns* 1 X 7-9
superset - pullovers 1 X 7-9
- undergrip rope rows 1 X 7-9

under grip rope rows 1 x 7-9 (stage set)

triceps:
lying extensions 2 X 7-9
superset - cable over head ext 2 X 7-9
- dips 2 X 7-9

* do 2 warmup sets

ok on the last set of each excercise i perfrom x-reps aka power partials i have used this technique before and it produced nice stariations and veins .

the stage set is doing x reps on the top and bottom positions.

new PR today 170 lbs on the pulldowns for 9 reps with 6 xreps at the end. iam mutating :D :D

Pizzalamp
07-06-08, 2:34 pm
man u didn't eat grilled pigeons stuffed with rice and nuts , man ur missing alot :-P
lol

chest:
barbell inclines* 2 X 7-9
high low cable flyes 1 X 7-9
barbell flat bench 2 X 7(6) drop set
cable flyes 1 X 7(6)(5) double drop set

lats:
pulldowns* 1 X 7-9
undergrip pulldowns* 1 X 7-9
superset - pullovers 1 X 7-9
- undergrip rope rows 1 X 7-9

under grip rope rows 1 x 7-9 (stage set)

triceps:
lying extensions 2 X 7-9
superset - cable over head ext 2 X 7-9
- dips 2 X 7-9

* do 2 warmup sets

ok on the last set of each excercise i perfrom x-reps aka power partials i have used this technique before and it produced nice stariations and veins .

the stage set is doing x reps on the top and bottom positions.

new PR today 170 lbs on the pulldowns for 9 reps with 6 xreps at the end. iam mutating :D :D

great job mutant

dyskee
07-07-08, 1:22 pm
thnx man

quads:
smith squats* 2x7-9 (x above middle)
leg extensions 1x7-9 (x top)
leg extensions 1x7(5) dropset (x bottom)
legpresses 1x7-9 (x above middle)
squats 3x7-9 (x above middle)

hams:
leg curls 1x7-9 (x top)
leg curls 1x7(5) dropset (x bottom)
stiff deads* 2x7-9
back extensions 4x25

calves:
standing raises 2x20 (xtop)
legpress calf raises 2x20 (x top)

* perform 2 warmups sets.

added 20 lbs to the squats today :D awesome feeling

Pizzalamp
07-07-08, 9:20 pm
awesome squatting!!!!!

dyskee
07-08-08, 4:58 pm
grant my legs were shaking :D


delts:
dumbell upright rows 3 x7-9

superset: -seated laterals 1 x 7-9
-wide grip upright rows 1 x 7-9
smith machine front presses 1 x 7-9
seated dbell presses 1x 7-9

superset:-cable laterals 1 x 7-9
-behind back laterals 1 x 7-9

bent over laterlas 1x7-9

midback:
tbar rows* 2x7-9
bentover seated laterals dropset 1x7(5)

superset: - machine shrugs 1x7-9
- barbell shrugs 1x7-9

biceps:
cable curls * 2x7-9
concentration curls dropset 1x7(5)
spider curls 1x7-9
superset:-hammer curls 1x7-9
-rope hammer curls 1x7-9

forearms: superset reverse wrist curls & reverse dbell curls 4x15
superset wrist curls & dbell wrist curls 4x15
wrist rockers 1Xfaliure

thwe pump was amazing couldn't hold the dumbell through the hammer curls i had some new vascularity all over which is rare for me, must be that hyooooooooge pizza i downed yesterday :D

dyskee
07-09-08, 12:47 pm
chest:
barbell inclines* 2 X 7-9
high low cable flyes 1 X 7-9
barbell flat bench 2 X 7(6) drop set
cable flyes 1 X 7(6)(5) double drop set

lats:
pulldowns* 1 X 7-9
undergrip pulldowns* 1 X 7-9
superset - pullovers 1 X 7-9
- undergrip rope rows 1 X 7-9

under grip rope rows 1 x 7-9 (stage set)

triceps:
lying extensions 2 X 7-9
superset - cable over head ext 2 X 7-9
- dips 2 X 7-9

* do 2 warmup sets

ok on the last set of each excercise i perfrom x-reps aka power partials i have used this technique before and it produced nice stariations and veins .

new PR's today 200lbs for 9 in the underhand pulldowns

180 on the over grip pulldowns for 9

and 150 lbs on the rope rows for 9 also

and i did a new ab/oblique excercise today i saw a boxer in my gym do it , and i thought i couldn't do it but well i did it.

u hang on pullup bar and do a pullup pause at the middle and curl ur legs up and while ur holding the bar in the mid position and with ur knees curled towards ur abs twist. its freakin hard i got 12 reps but i could feel a burn and when i got down my biceps and forearms were soooooo pumped. i will get pics for this nect time i hit the gym.

ps: the boxer did 100 reps straight :D

Pizzalamp
07-11-08, 8:23 pm
hell yeah...damn great job

shit that sounds hard!

simpleguy
07-12-08, 8:15 am
I see you're putting in some great sessions man, good work... those X-reps are sweet every once in a while - I usually feel them best for my bis on an exercise such as seated incline db hammer curls (keeping thumbs up)... if you go to failure those hurt big time, I promise it

dyskee
07-12-08, 12:53 pm
quads:
smith squats* 2x7-9 (x above middle)
leg extensions 1x7-9 (x top)
leg extensions 1x7(5) dropset (x bottom)
legpresses 1x7-9 (x above middle)
squats 3x7-9 (x above middle)

hams:
leg curls 1x7-9 (x top)
leg curls 1x7(5) dropset (x bottom)
stiff deads* 2x7-9
back extensions 4x25

calves:
standing raises 2x20 (xtop)
legpress calf raises 2x20 (x top)

* perform 2 warmups sets.

ya pizza its getting hardcore :D

simple guy i always get fucked when i do x reps on the cable curls i will try the one's ur suggesting next bi workout and i will tell u about it :D

dyskee
07-13-08, 4:53 pm
it go wild. this buddy i trained with today is just like me, he even kicked my ass and put more weights than me.

chest:
dbell inclines* 2 X 7-9
high low cable flyes 1 X 7-9
dbell flat bench 2 X 7(6) drop set
cable flyes 1 X 7(6)(5) double drop set

lats:
pulldowns* 1 X 7-9
undergrip pulldowns* 1 X 7-9
superset - pullovers 1 X 7-9
- undergrip rope rows 1 X 7-9

under grip rope rows 1 x 7-9 (stage set)

triceps:
close grip benches 2 X 7-9
superset - cable over head ext 2 X 7-9
- dips 2 X 7-9

* do 2 warmup sets

ok on the last set of each excercise i perfrom x-reps aka power partials i have used this technique before and it produced nice stariations and veins .

well i got 80 pounders in each hand for 14 reps yes i know i was supposed to get between 7-9 but my endorphins were kickin.

and got 210 pounds on both under and overhand pulldowns.

and did closegrip benches instead of skull crushers because his elbows were tired lol i got 135 lbs and he got 190 lbs .

he kept telling me that i should do a powerlifting meet and that i have good strength so did my coach , iam seriously looking into it.

dyskee
07-14-08, 1:16 pm
today went to the movies after breakfast with my friends the movie was going to start at 4pm and end at 6pm and i had to go to the gym at 6- 6:30 so at 5pm (the break)i got out of the theatre and sat in the lounge got out a small tupperware filled with rice and chicken people were looking to me like i was coming from space or sumthin. i really hate normal people everyone of them is holding a mars and a coke and they're looking at me lol.

quads:
smith squats* 2x7-9 (x above middle)
leg extensions 1x7-9 (x top)
leg extensions 1x7(5) dropset (x bottom)
legpresses 1x7-9 (x above middle)
squats 3x7-9 (x above middle)

hams:
leg curls 1x7-9 (x top)
leg curls 1x7(5) dropset (x bottom)
stiff deads* 2x7-9
back extensions 4x25

calves:
standing raises 2x20 (xtop)
legpress calf raises 2x20 (x top)

* perform 2 warmups sets.

i was getting depressed that my squat wasn't getting any better because i have very long limbs but guess what today squat is up by 40 lbs , very strange :D:D:D:D:D iam so happppppppyyyyyy

dyskee
07-15-08, 1:33 pm
delts:
dumbell upright rows 3 x7-9

superset: -seated laterals 1 x 7-9
-wide grip upright rows 1 x 7-9
smith machine front presses 1 x 7-9
seated dbell presses 1x 7-9

superset:-cable laterals 1 x 7-9
-behind back laterals 1 x 7-9

bent over laterlas 1x7-9

midback:
tbar rows* 2x7-9
bentover seated laterals dropset 1x7(5)

superset: - machine shrugs 1x7-9
- barbell shrugs 1x7-9

biceps:
cable curls * 2x7-9
concentration curls dropset 1x7(5)
spider curls 1x7-9
superset:-hammer curls 1x7-9
-rope hammer curls 1x7-9

forearms: superset reverse wrist curls & reverse dbell curls 4x15
superset wrist curls & dbell wrist curls 4x15
wrist rockers 1Xfaliure

biceps and forearms getting so hard , triceps etched nicely and shoulders have alot more definition

dyskee
07-16-08, 2:11 pm
chest:
dbell inclines* 2 X 7-9
high low cable flyes 1 X 7-9
dbell flat bench 2 X 7(6) drop set
cable flyes 1 X 7(6)(5) double drop set

lats:
pulldowns* 1 X 7-9
undergrip pulldowns* 1 X 7-9
superset - pullovers 1 X 7-9
- undergrip rope rows 1 X 7-9

under grip rope rows 1 x 7-9 (stage set)

triceps:
close grip benches 2 X 7-9
superset - cable over head ext 2 X 7-9
- dips 2 X 7-9

* do 2 warmup sets

ok on the last set of each excercise i perfrom x-reps aka power partials i have used this technique before and it produced nice stariations and veins .

had 5 veins in my rights shoulder today they were popping like cables , oh i like that.

Pizzalamp
07-16-08, 9:14 pm
awesome man, i love it...veins sound cool!

dyskee
07-17-08, 9:23 am
thnx bro , anyways iam leaving for a 10 day vacation and i'll be doin hit check the thread in training forum

dyskee
07-17-08, 1:00 pm
think ur tough do this 5 mins warmup on the treadmill then do 3X 400m sprints with 90 sec jog between each one then cool down for another 5mins . excuse me iam dead now please check back later.

will post pics in an hour

dyskee
07-17-08, 4:00 pm
http://i228.photobucket.com/albums/ee170/dyskee/DSC00534.jpg

http://i228.photobucket.com/albums/ee170/dyskee/DSC00531.jpg

http://i228.photobucket.com/albums/ee170/dyskee/DSC00533.jpg

http://i228.photobucket.com/albums/ee170/dyskee/DSC00536.jpg

http://i228.photobucket.com/albums/ee170/dyskee/DSC00537.jpg


http://i228.photobucket.com/albums/ee170/dyskee/DSC00539.jpg


http://i228.photobucket.com/albums/ee170/dyskee/DSC00538.jpg

http://i228.photobucket.com/albums/ee170/dyskee/DSC00540.jpg

Pizzalamp
07-17-08, 8:08 pm
looking good man...very lean and a good build..id say try to beef up shoulders and arms a bit...chest looks good and back looks great...abs look awesome

dyskee
07-18-08, 10:44 am
thnx grant :D i'll build up those shoulders and arms :D

dyskee
07-26-08, 1:03 pm
back today , i will post pics tomorrow. gonna start hola bola's 12 day rotation i took it from bb.com :D been wanting to use it since ages here u go


12 Day Rotation

1. Biceps/Triceps/Abs
- CGBP
- DB Curls
- Overhead Machine Extensions
- Machine Preacher Curls
- Ab Exercise
- Wrist Curls

2. Legs/Calves
- Box Squats
- Leg Press
- Leg Extensions
- Weighted Hypers
- Calf Raises

3. Back
- Weighted Chins or Hammer Chins
- BB Rows
- Wide Grip Lat Pulldowns
- Seated Cable Rows
- Shrugs
- Pullovers

4. Off Day

5. Chest/Shoulders
- Weighted Dips
- High Incline Smith Machine Press
- Lateral Raises/front/back/side
- Rear Delt Raises

6. Legs/Traps/Calves
- Deadlifts or Rack Pulls
- Leg Press
- Walking Lunges
- Leg Curls
- Calf Raises

7. Biceps/Triceps/Abs
- Overhead DB Extensions
- EZ Bar Curls
- V-Bar Cable Pressdowns
- Low Cable Curls
- Ab Exercise
- Wrist Curls

8. Off Day

9. Back
- T-Bar or DB Rows
- Weighted Chins or Hammer Chins
- cable rows
- Wide Grip Lat Pulldowns
- power cleans
- Pullovers

10. Legs/Calves
- Leg Press
- Machine Hack Squat
- SLDL's
- Leg Extensions
- Calf Raises

11. Chest/Shoulders
- Incline Press
- dumbbell presses
- front / behind presses
- Lateral Raises
- Rear Delt Raises
- pecdeck

12. Off Day

no set / rep schemes but i will go heavy and train instinctively each time.

Pizzalamp
07-26-08, 1:18 pm
good luck w/ new split!

dyskee
07-27-08, 10:30 am
1. Biceps/Triceps/Abs
- CGBP
warm ups: 15 reps (66lbs) X 2
worksets: 12 reps (88lbs),10reps (110lbs) , 10reps (132lbs), 8reps (154lbs).
Burnsets: 10 (132lbs) dropset , 8(110lbs) dropset, 5 (88lbs)

- DB Curls
warmups: 15reps (25lbs) X2
worksets: 12 reps (30lbs), 12 reps (30lbs), 10 reps (35lbs) 10 reps (35lbs)
burnsets: 10 reps (30lbs)X2

- Overhead Machine Extensions
worksets: 10reps (4plates), 10reps (4plates) , 8 reps(5plates), 8reps(5plates)
burnsets: 10 reps (4plates), 12 reps (3plates)

- Preacher Curls
worksets: 12reps (30lbs) , 12 reps (50lbs) , 10 reps (50lbs), 10 reps (50lbs)

- Ab Exercise
decline bench situps 4X15 , bench legraises 4X15 , twists 100reps
- Wrist Curls
decline wrist curls 5X15 (66lbs)

dyskee
07-27-08, 7:14 pm
diet:
30 mins cardio

meal1: 4boiled egg whites , 1.5 cups of muesli with 2 spoons honey and 2 cups skim milk.

gym

meal 2: 1 cup whole milk 2 spoons honey and a banana.

meal3: hen breast rice and okra.

meal4: hen breast and veggies.

meal5: grilled chicken ceazar salad without dressing and bread crumbs.

meal6: 1/2 lb of cottage cheese with olive oil , oregano and cucumbers.

total cals: 2963 cals 115 f 294 C 199 P

dyskee
07-28-08, 10:17 am
2. Legs/Calves
- Box Squats
warmups:15reps (100lbs)X2
worksets: 12reps (110), 10 reps (121lbs), 10 reps (135lbs)X2

- Leg Press
worksets:10X10 pyramiding up to 315 lbs and back down
burnsets: 25reps (135lbs) X2

- Leg Extensions
burnsets: 15reps (10plates)X5

- Weighted Hypers
4X25 reps (135lbs)
- Calf Raises
20reps (140lbs) X4

sprinted 400mX3

dyskee
07-29-08, 5:12 am
diet:

meal1: 4boiled eggs 3whites and 1 whole , 1.5 cups of muesli with 2 spoons honey and 2 cups skim milk.

gym

meal 2: 1 cup whole milk 2 spoons honey and 3 bananas.

meal3: hen breast rice and okra.

meal4: hen breast and veggies.

meal5: 1/2 lb of cottage cheese with olive oil , oregano and cucumbers.

total cals: 3014 cals 120 f 320 C 186 P

dyskee
07-29-08, 10:18 am
3. Back

- Weighted Chins
warmups: 15 reps (bw), 12 reps (bw)
workset:10 reps (+25lbs)X2 , 8 reps (+25lbs)X2, 6reps(+25lbs)
burnsets: 9reps (bw)X2

- BB Rows
warmups: 12 reps (100lbs)X2
wroksets: 10reps (121lbs), 8reps (135lbs)X2
burnsets: 11reps (100lbs)

- Wide Grip Lat Pulldowns
worksets: 6X10 (180lbs)

- Seated Cable Rows
worksets: 12reps (130lbs), 10reps (150lbs), 8 reps (160lbs)
burnsets: 12reps(130lbs)

- Shrugs
worksets: 18reps (135lbs), 15reps (190lbs) , 12 reps(225).

- Pullovers
worksets: 3X10 (45lbs)
burnset: 20reps (35lbs)

notes: iam beggining to like the super highvolume really. i feel so beat after the workout which is a feeling i always look up to. also i feel like i gave it all out.

dyskee
07-29-08, 5:39 pm
diet:

30 mins cardio
brekkie: 4 boiled egg whites, 1 cup oatmeal in honey milk and cinammon.

workout

meal2: 2 cups whole milk , 3 bananas, 2 spoons honey

meal3: 1 hen breast, 1 cup rice , 1 cup okra

meal 4: 3 bss chicekn breasts , 1 cup string peas.

meal5: 1/2 lb cottage cheese with olive oil oregano and cucumber.

totalcals: 2889 cal. 132f 237c 196p

dyskee
07-30-08, 3:52 pm
my lats have never been sore from the weighed chins am assuming :D its ana amazing excercise.

offday today

kept cals smaller but i couldn't belive how small i kept them.

brekke: 4 boiled eggwhites , 1 cup oats , cinammon , milk and honey

meal2: milk&banana shake with honey.

meal 3:veggies and 2 chicken breats.

meal 4: veggies and 2 chicken breasts.

meal5 1/2 lb cottage cheese , with olive oil , oregano and cucumber.

total cals: 2303 114f 185c 134p

notes: i need to get a protien powder to up my protien intake.

dyskee
07-31-08, 9:47 am
5. Chest/Shoulders

- Weighted Dips
warmups: 15 reps (bw) X2
worksets: 10reps (25lbs)X3 , 8 reps (28lbs)X2 , 6reps (35lbs)X2.
burnsets: 12 reps (bw)X2.

- High Incline Smith Machine Press
warmups: 15reps (110lbs)X2
worksets: 12reps (135)X6
burnsets: 10reps(110lbs), 20 partials (90lbs)

- Lateral Raises side
warmups: 15reps (18lbs)X2
worksets: 12reps (25lbs)X2 ,10reps(25lbs)X2
burnsets: 10reps (25lbs), dropset 8reps (18lbs), dropset 14reps (10lbs).

- Lateral Raises front:
worksets: 12reps (18lbs)X5

- Rear Delt Raises
worksets: 12reps (25lbs)x4

Notes: i couldn't belive i was putting this weight on the dips, but i gave it all out on dips , after that i was really tired. also the new angle of the incline had me decrease my weights. for the laterals o kept the tension and volume high but low weights.

dyskee
07-31-08, 7:02 pm
diet:

brekke: 4 boiled eggwhites , 1 cup oats , cinammon , milk and honey

workout

meal2: milk&banana shake with honey.

meal 3:1/2 lb beef with 2 cups yellow rice

meal 4: veggies and 4 chicken breasts.

meal5 1/2 lb cottage cheese , with olive oil , oregano and cucumber.

total cals: 3040cals 120f 334c 158p

Pizzalamp
07-31-08, 8:30 pm
past workouts looking good bro

diet is looking solid too...maybe try to add a bit more protein and fat to breakfast??

dyskee
08-01-08, 10:57 am
can u give me examples pizza? i don't know what to throw in there plus i hear that ur not supposed tp eat carbs and fats at the same meal?

6. Legs/Traps/Calves

- Deadlifts
warmups: 15reps (90lbs)X2
worksets: 12reps (135lbs)X2 , 8reps (154lbs), 8reps (180lbs), 6reps (225lbs)X2, 1rep (225lbs).

- Leg Press
warmups: 20reps (135lbs)X2
worksets: 12reps (180lbs)X2 , 10reps (225lbs)X2, 20reps (225lbs)X3
burnsets: 22reps (180lbs) , 40reps (90lbs).

- Walking Lunges
worksets:8reps (35lbs in each hand) X3

- Leg Curls
worksets:15reps (6plates)X5
burnsets: 10reps at each dropset (drop from 6plates to 2plates)

- Calf Raises
20reps (120lbs)X3

400m X3 sprints

Notes: i gave it all at the deadlifts also today . at the legpress i decided to go higher reps as my legs respond better.

dyskee
08-01-08, 6:12 pm
brekkie: 4 boiled eggwhites , 1 cup oats , cinammon , milk and honey

workout

meal2:2 cartons of flavoured milk about 500ml

meal 3:rice veggies and 2 chicken breats.

meal 4: veggies and 2 chicken breasts.

meal5: a can of tuna and 60 peanuts

totals: 2648cals 95f 261c 181p

high protien today but low cals?? irony.

Pizzalamp
08-01-08, 7:08 pm
i would try to add in maybe like 3-4 more egg whites, and maybe 2 egg yolks...youre cool with the fat and protein together

dyskee
08-02-08, 11:21 am
thnx pizza i'll try to add the eggwhites slowly maybe i'll add another one tomorrow.

7. Biceps/Triceps/Abs

- lying Extensions
warmups: 15reps (30lbs)X2
worksets: 12reps (50lbs)X4 , 10reps (60lbs)X2
burnsets: 21's (30lbs)X2


- EZ Bar Curls
warmups: 15reps (30lbs)X2
worksets: 12reps (66lbs)X4, 10reps(88lbs)X2
burnsets: 21's (30lbs)X2

- V-Bar Cable Pressdowns
worksets: 10reps (90lbs), 10reps (100lbs), 10reps(110lbs), 8reps (120lbs).
burnsets: 20reps(90lbs)

- one hand Low Cable Curls
worksets:10reps (40lbs)X4
burnsets: 20reps(20lbs)

- Ab Exercise
decline crunches, hanging legraises 4X25 , twists till faliure

- Wrist Curls
decline wrist curls 15reps (77lbs)X5
hammers: 8reps (35lbs)X2

Notes: wow am excited , the cable curls are magnificent they tense the arms throughout the whole movements. u noticed i don't use heavy weights for arms , they respond to higher reps. also now i have veins on both biceps i had my right one only visible.

simpleguy
08-02-08, 11:25 am
solid workouts bro, you're doing a great job... idk there is still a debate whether carbs and fats are ok at the same meal... but imo you're good to go, 1-2 yolks at breakfast can't hurt

dyskee
08-02-08, 5:30 pm
solid workouts bro, you're doing a great job... idk there is still a debate whether carbs and fats are ok at the same meal... but imo you're good to go, 1-2 yolks at breakfast can't hurt

thnx brotha , ya i think that 2 yolks or sumthing won't hurt as its brekkie and i'll burn it quickly.

dyskee
08-02-08, 5:51 pm
30 mins cardio
brekkie: 4 boiled eggwhites , 1 cup oats , cinammon , milk and honey

workout

meal2:2 cartons of flavoured milk about 500ml

meal 3:rice veggies and 2 chicken breats.

meal 4: veggies and 1 hen breast and 2 hanfuls peanuts

snack: 1 carton flavoured milk 200ml.

meal5: white cheese , olive oil , cucumbers , tomatoes and oregano.

totals: 3284cals 150f 292c 188p

dyskee
08-03-08, 7:16 pm
brekkie: 5 boiled eggwhites , 1 cup oats , cinammon , milk and honey


meal2:rice veggies and 2 chicken breats

meal 3: veggies and 2 chicken breats.

meal 4: 1 hen breast and alot of peanuts

meal5: 5 meatballs , peanuts.

totals: 3450cals 164f 251c 241p

god i wish today was a workout day. i restrict carbs to breakfast only on offdays but today i did alot of walking after breakfast in the university campus finishing some admission papers. so i took some rice with lunch, anyways we had a family gathering today so there was pasta , mashed potatoes with cheese and butter , healthy grilled meatballs. iam a pasta monster so i tok my share of pasta and potatoes and put it in the fridge for tomorrows postworkout meal :D

Pizzalamp
08-03-08, 7:17 pm
i love pasta too

dyskee
08-04-08, 10:16 am
ya pasta was the only thing that made it hard for me to lose fat when i was fat.

9. Back
- DB Rows
warmups: 15reps (45lbs)
worksets: 10reps (55lbs)X2, 8 reps (60lbs)X2.
burnouts: 15reps(45lbs)

- Weighted Hammer Chins
warmups:12reps (bw)X2
worksets: 7 reps(+10lbs)X3
burnouts: 9reps(bw)X2

- wide grip cable rows
worksets: 12reps (130lbs), 10 reps(150lbs)X2, 8 reps(160lbs).
burnsets: 15reps(110lbs)

- Wide Grip Lat Pulldowns
worksets: 12reps(180lbs)X4

- power cleans
warmups: 15reps (80lbs)X2
worksets: 10reps (100lbs)X3, 5 reps(125lbs)

- Pullovers
3X20 (45lbs)

Notes: workout was hard and very nice. i started with the powercleans , haven't done them in a while so i kep the weights low and the reps high plus i was teaching them to my training partner. lat pulldowns done pumping style, so as pullovers.

dyskee
08-04-08, 7:26 pm
30 mins cardio

brekkie: 5 boiled eggwhites , 1 cup oats , cinammon , milk and honey, big apple stirred into oats.

workout: milk and banana shake with honey

meal2:pasta and mashed potatoes and 1 hen breats

meal 3: veggies and 2 chicken breats and peanuts

meal 4: milkshake

meal5: can of tuna peanuts.

Totals 3584cals 108f 415c 238p

notes: went very high with carbs today , gotta getthem low

dyskee
08-05-08, 4:27 pm
10. Legs/Calves

- Machine Hack Squat
warmups:20reps(90lbs)X2
worksets: 15reps (125lbs)X2, 12reps (135lbs)X2, 10reps (190lbs)
burnouts: 22reps(90lbs), 15reps (partials only)

- Leg Press
warmups: 15reps (190lbs)X2
worksets: 12reps (225lbs)X2 , 10reps (315lbs)X2
bursets: 28reps(135lbs)

- SLDL's
warmups: 20reps (90lbs)X2
worksets: 15reps(135lbs)X4

- Leg Extensions
3sets X20reps (12plates)

- Calf Raises
3X20 140bs

sprints 400m X4

Notes: kept weights fairly low and reps very high . my legs respond best to high reps.

dyskee
08-05-08, 6:01 pm
diet:
brekkie: 1 cup oats, milk , honey and cinammon + 5 boiled eggwhites.

workout
post workoutshake: milk bananas and honey.

meal: 3 bss chicken breasts+ vine leaves stuffed with rice

meal4: 3 bss chciken breasts + string beans + peanuts

meals5: went out had a chicken ceazar salad without dressing or crutons.

meal6: can of tuna AND peanuts

Totals 3355cals 130f 350c 210p

Pizzalamp
08-05-08, 6:08 pm
hey bro
u need fat in your diet
i see in your macros that u take in 130g fat?? i dont see hows that possible...the only fat i see is peanuts and possibly the fat in whatever milk u are taking...u need fat for testosterone production, and gaining muscle and losing fat

try to add in egg yolks
olive oils
fish oil or omega from universal
fish like salmon

good fats wont make u fat if eaten in moderation

i ate like u when i was 19 or 20 and once i began taking in good fats i saw amazing progress

dyskee
08-06-08, 2:40 pm
hey bro
u need fat in your diet
i see in your macros that u take in 130g fat?? i dont see hows that possible...the only fat i see is peanuts and possibly the fat in whatever milk u are taking...u need fat for testosterone production, and gaining muscle and losing fat

try to add in egg yolks
olive oils
fish oil or omega from universal
fish like salmon

good fats wont make u fat if eaten in moderation

i ate like u when i was 19 or 20 and once i began taking in good fats i saw amazing progress

i added yolks to my brekkie today grant:D, and i hate fish bigtime the only thing i eat is tuna. i guess i'll add a 3-4 spoons of olive oil, and i'll get omega's. thnx pizza :D i know it won't make me fat infact the past couple of days last week when my fat intake was higher i was leaner.

dyskee
08-06-08, 2:42 pm
11. Chest/Shoulders

- Incline Press
warmups: 10 reps (90lbs)X2
worksets:10reps(125lbs)X2 , 10reps(135lbs)X2
burnsets: 13reps(90lbs)

- dumbbell presses
worksets:10reps(45lbs), 10reps(50lbs), 8 reps(55lbs),8reps(60lbs), 4 reps(66lbs).

- behind presses
warmups: 15reps(90lbs)X2
worksets:10reps(110lbs)X2 , 8reps(125lbs)X2
burnsets: 9reps (90lbs)

- Lateral Raises
warmups: 20reps (12lbs)X2
worksets:12 reps(18lbs)X3 , 10reps(25lbs)X2
burnouts:48reps (12lbs)

- Rear Delt Raises
worksets:12reps (25lbs)X4

- pecdeck
worksets: 12 reps (8plates)

Notes: iam fried after this workout, its so hard. i alternated chest and shouldeer excercises so that i could finish, i did inclines , laterals, dbl presses, rear raises, behind neck presses, and pecdeck. at the second set of the pecdeck i puked and i called it a day.

dyskee
08-06-08, 8:02 pm
diet:
30mins cardio

brekkie:a can of beans " hey pixie want some?:D:D:D" +5 boiled eggs and whole wheat bread loaf.

workout
meal: banana milk shake

meal: vine leaves stuffed with rice and 1 hen breast

meal: 1 hen breast and 1 cup of oakra

meal:1/2 lb of cottage cheese with olive oil and oregano

meal: 1/2 lb of cottage cheese with olive oil and oregano

totals: 3800 cals!!! 167f 286c 284p

dyskee
08-08-08, 9:09 am
couldn't hit the gym today i was sick yeterday and still have some sickness today, probably will hit it up tomorrow

rob_in_korea
08-09-08, 7:38 am
Great progress dyskee. Hope you feel better.

-Rob

dyskee
08-09-08, 9:04 am
thnx rob :D ur hitting it hard urself

1. Biceps/Triceps/Abs
- CGBP
warm ups: 15 reps (55lbs) , 15 (77lbs)
worksets: 15 reps (99lbs),12reps (121lbs) , 6reps (145lbs)X2, 4reps (165lbs).

- DB Curls
warmups: 15reps (25lbs) X2
worksets: 12 reps (30lbs), 12 reps (30lbs), 10 reps (35lbs)X3

- Overhead Machine Extensions
worksets: 10reps (3plates), 10reps (4plates) , 10 reps(5plates), 10reps(5plates)

- Preacher Curls
worksets: 12reps (45lbs) , 12 reps (45lbs) , 10 reps (55lbs), 10 reps (55lbs)

Burn sets:
db concentration curls supersetted with db kickback 2X20reps (20lbs)

- Ab Exercise
first phase of cinderblock abs.

- Wrist Curls
decline wrist curls 5X15 (88lbs)
and 3Xfaliure behind back wrist curls(66lbs)

Notes: workout was amazing, after 2 days of doing nothing pushing heavy iron seemed to do the trick . i go some PR's in reps today but i put the PR's in weights in bold.

Pizzalamp
08-09-08, 10:17 am
great workout!
and im glad u are feeling better man!

dyskee
08-10-08, 8:43 am
thnx grant :D

2. Legs/Calves
-Squats
warmups:20reps (100lbs)X2
worksets: 12 reps (121lbs)X2, 6X6(135lbs)

- Leg Press
worksets:12 reps(225lbs), 10 reps (315)X2 , 8 reps (360lbs)X2
burnsets: 19reps (180lbs)

- Leg Extensions
burnsets: 15reps (10plates)X4 , 15 reps(10plates) drop sets until i reached (5plates)

- Weighted Hypers
4X25 reps (45lbs)

-Calf Raises
20reps (160lbs) X4

sprinted 400mX2

Notes: when i was squatting today some guy at the gym told me to squat nonlockout style so i knocked down 6X6 nonlockout style with 30sec of rest. well i went deaf and i was swimming in my own sweat oh and me legs were screaming , definately worth the pain. now there is soemthing strange after i do squats i feel something strange inside me i swear i fell somekind of rush and fear kinda mixed feeling but i like it alot, any ideas?

dyskee
08-10-08, 6:14 pm
diet:

meal1: 5eggs scrambled (my own sweet recipe)+ 1 cup oats 2 spoons honey and 3 glasses milk

training

meal2: 2 cups rice , 1 hen breast
meal3: veggie soup , 1 hen thigh
meal4: 1/2lb cottage cheese , and olive oil
meal5: 6.5 oz can tuna and mixed nuts


totals: 3,327 cals 158f 213c 252p


starting tomorrow i will add a fruit to brekkie and my usual shake after training also will add another meal consisting of BEANS .

dyskee
08-11-08, 10:09 am
3. Back

- Weighted Chins
warmups: 15 reps (bw), 12 reps (bw)
workset:10 reps (+25lbs)X2 , 8 reps (+25lbs)X2, 6reps(+25lbs)
burnsets: 9reps (bw)X2

- CS BB Rows
warmups: 12 reps (100lbs)X2
wroksets: 10reps (121lbs), 6reps (145lbs)X2
burnsets: 17reps (100lbs)

- Wide Grip Lat Pulldowns to the front
worksets: 4X12 (135lbs)

- Seated Cable Rows
worksets: 12reps (130lbs), 10reps (150lbs), 8 reps (160lbs)X2, 6 reps(170lbs)X2
burnsets: 12reps(130lbs)

- Shrugs
worksets: 20reps (135lbs), 15reps (190lbs) , 12 reps(225).

- Pullovers
worksets: 3X10 (45lbs)
burnset: 20reps (35lbs)

notes: oh iam so fried :D and probably going to get an mstack today , iam phsyced

dyskee
08-11-08, 7:19 pm
diet:

meal1: 6eggs + 1 cup oats + 3 cups milk+ cinammon + honey

workout

meal 2: 1 hen breastt + 2 cups rice + spinach

meal 3: veggie soup+ 1 hen breast

meal 4: 6.5 oz can of tuna + steamed veggies

meal 5: 2 cups rice !!!! + 1/2 lb of beef


Total 4,018cals 117F(27%) 414C(41%) 309P (32%)

gotta get the carbs down but the protien content is superb :D

Pizzalamp
08-11-08, 9:56 pm
good workout!!

and diet is looking strong!

dyskee
08-12-08, 6:13 pm
diet:

meal1: 6eggs + 1 cup oats + 3 cups milk+ cinammon + honey

HIT cardio

meal 2: 1 hen breastt + 1 cup rice + spinach

meal 3: steamed veggies + 1 hen breast

meal 4:1/2lb cottage cheese + olive oil + oregano + tomatoes and cucumbers

snack: 2 spoons peanut butter

totals: 3000 cal 144F 201C 216P
notes: tomorrow i'll be starting my mstack :D:D:D:D so i'll add another meal and some shakes

dyskee
08-13-08, 4:45 pm
5. Chest/Shoulders

- Weighted Dips
warmups: i pulled a trick of chuck sipes today i did buddy dips , i do 1dip my partner does 1dip , i do 2 hes does 2 , we did it to 15 dips then back again to one without rest the only rest i take is when he's doing his dips and he takes his rest when iam doing my dips. HYOOOOGE PUMP.

worksets: 10reps (25lbs)X2 , 8 reps (28lbs)X1 , 6reps (35lbs)X2.
burnsets: 6 reps (bw).

- High Incline Smith Machine Press
warmups: 15reps (110lbs)X2
worksets: 12reps (135)X3
burnsets: 10reps(110lbs), 20 partials (90lbs)

- Lateral Raises side
warmups: 32reps (11lbs) , 20 reps (18lbs)
worksets: 12reps (25lbs)X2 ,8reps(35lbs)X2, 10 reps(25lbs) , 10 reps (18lbs)
burnsets: 63reps (11lbs) another HYOOOOGE PUMP

- Lateral Raises front:
worksets: 12reps (18lbs)X5
burnsets: 22 reps (20lbs) , 16reps (30lbs) * done on cables

- Rear Delt Raises
worksets: 12reps (25lbs)x3 , 10reps(35lbs)X3

Notes: the chuck sipes dip challenge was amazing i will keep on doing it , also the high reps sets on laterals produced a nice pump i could swear my shoulders were bulging. also mstack made me sweat like a fish today

dyskee
08-13-08, 5:59 pm
meal1: 6eggs + 1 cup oats + cinammon+ 3 tbsp honey ,+ 3cups whole milk + 1/2 an apple

mstack and training

meal 2: 4 bananas and 2 cups whole milk + 2 tbsp honey. shake
meal 3: 1 hen breast + 1 cup spinach + 1 cup rice
meal 4: 1/2 can of beans and 1 slice whole wheat bread
meal 5: 1 leg thigh + steamed veggies
meal 6: 1 hen breast + 60g grilled beef
meal 7: 2cups cottage cheese + 2tbsp evoo + oregano + cucumbers

totals: 4180 cals 157.5F 357C 327P

planning of gaining 10lbs with this mstack cycle , last year gained 8lbs and i didn't know what a diet was :D

Pizzalamp
08-13-08, 6:44 pm
good!!

simpleguy
08-14-08, 12:34 am
meal1: 6eggs + 1 cup oats + cinammon+ 3 tbsp honey ,+ 3cups whole milk + 1/2 an apple

mstack and training

meal 2: 4 bananas and 2 cups whole milk + 2 tbsp honey. shake
meal 3: 1 hen breast + 1 cup spinach + 1 cup rice
meal 4: 1/2 can of beans and 1 slice whole wheat bread
meal 5: 1 leg thigh + steamed veggies
meal 6: 1 hen breast + 60g grilled beef
meal 7: 2cups cottage cheese + 2tbsp evoo + oregano + cucumbers

totals: 4180 cals 157.5F 357C 327P

planning of gaining 10lbs with this mstack cycle , last year gained 8lbs and i didn't know what a diet was :D

hell yeah bro, have fun with the m-stak

dyskee
08-14-08, 11:58 am
thnx bro i love it .

dyskee
08-14-08, 12:09 pm
had to switch legs and arms and do arms 2day because my gym is closed so i went to another gym and all they had was cables dumbells and some small barbells. legs tomorrow at my gym isa.

7. Biceps/Triceps/Abs

- behind neck rope extensions
warmups: 15reps (30lbs)
worksets: 12reps (40lbs)X2 , 10reps (60lbs)X2 , 8 reps (70lbs)X2


- EZ Bar Curls
warmups: 15reps (45lbs)
worksets: 12reps (55lbs)X2, 10reps(66lbs)X2 , 8 reps (77lbs)X2

- V-Bar Cable Pressdowns
worksets: 10reps (90lbs), 10reps (100lbs), 10reps(110lbs), 8reps (120lbs)X2.
burnsets: running the cable stack from 120 lbs to 80 lbs , i did 5 reps at each plate

- Low Cable Curls
worksets:10reps (60lbs)X3 , 8 reps (70lbs) , 6 reps (90lbs)
burnsets: running the cable stack from 70lbs to 20 lbs , i did 5 reps at each plate

burn sets : chins superset rop pressdowns 2 sets 9 chins and 14 pressdowns

- Ab Exercise
phase 1 of cinderblock abs

- Wrist Curls
decline wrist curls 15reps (90lbs)X5
hammers: 8reps (45lbs)X2

Notes: the cable at this gym are amazing there is a dip machine also hammer strength equipment, i talked to the owner about a squat rack , if he's getting it as he says i will go to that gym its a 5 min walk from my house.

dyskee
09-04-08, 7:13 pm
hey guys i know i haven't posted in a while but i was getting my college stuff sorted out :D. anyways here are a couple of pics i ended my mstack cycle weight is up 3lbs but i lost a tonn of fat from my ass :D iam 2%down so i did good here are the after cycle pics.

side triceps:
http://i228.photobucket.com/albums/ee170/dyskee/DSC00558.jpg

wheels:
http://i228.photobucket.com/albums/ee170/dyskee/DSC00557.jpg

lat spread:
http://i228.photobucket.com/albums/ee170/dyskee/DSC00553.jpg

side chest:
http://i228.photobucket.com/albums/ee170/dyskee/DSC00550.jpg

back double bi:
http://i228.photobucket.com/albums/ee170/dyskee/DSC00551.jpg

ps: in the back double bi u'll notice that i have an imbalace its from rowing not from lifting

simpleguy
09-05-08, 12:23 am
you really took some fat off bro, you look more defined... good work

dyskee
09-05-08, 8:09 am
thnx man :D

Pizzalamp
09-05-08, 8:21 pm
good job w/ the pics bro
u def look more defined

dyskee
09-06-08, 9:38 am
thnx grant :D

simpleguy
09-22-08, 11:05 am
sup bro, how've you been?

dyskee
09-28-08, 4:04 am
hey buddy :D been a long time i know :D but iam really killed in finishing my college papers and this stuff but the good news is iam up 14lbs :D gonna start logging soon bro

dyskee
01-02-09, 8:45 pm
so long time no see eh :D missed all the animals , college is tough but iam still working out AND rowing weight 154 lbs at 12% bf looking at my best now starting a new workout tomorrow , wait for me :D

dyskee
01-03-09, 3:09 pm
ok new workout started today , same 4 day split but different approach and xrep one. my favourite team steve holman and jonathan lawson created an xrep routine based on eric broser's
power/rep range/shock routine so today was the start.

power week:

day1: chest, calves, abs

*BB incline presses: 80kgX6 X3
incline flyes: 15kgX6 X1
high cable flyes: 60lbsX6 X2
bench presses: 65kgX6 X2
wide grip dips: bwX4 (shocked :sad: )
pec deck: 9 platesX6 X1
low cable flyes: 50lbsX6 X1

*leg press calf raises: 90kgX8 X3
standing calf raises: 140lbsX8 X2
seated calf raises: 30kgX8 X2

incline kneeups: 3X10
decline crunches: 3X10
weieghed ab machine: 3X10

* do 2 warmup sets at 50% and 80% of working weight.

** xreps aka power partials were done at the last set of each excercise

rob_in_korea
01-03-09, 11:49 pm
Welcome back dyskee. It sounds like you have a solid routine. Happy New Year.

-Rob

simpleguy
01-04-09, 4:32 am
sup man, solid workout... I'm doing the PRRS program as well, have fun with it

Pizzalamp
01-04-09, 2:09 pm
great workout buddy! welcome back too!

dyskee
01-05-09, 3:48 pm
Welcome back dyskee. It sounds like you have a solid routine. Happy New Year.

-Rob

thnx rob ya the routine seems fun :D


sup man, solid workout... I'm doing the PRRS program as well, have fun with it

great bro maybe we can compare notes :D , this routine seems like it will eliminate any staleness because its always changing


great workout buddy! welcome back too!

thnx grant :D

power week:

Back, Forearms

Wide-grip pulldowns* 65kgX6 X3
Parallel-grip chins BW X6 X2
Undergrip pulldowns 70kgX6 X2
Machine pullovers 55kgX6 , 60kgX6
Behind-the-neck pulldowns* 55kgX6 X1
Nautilus rows or cable rows * 170lbsX6 X3
One-arm dumbbell rows 25kgX6 X1
Bent-arm bent-over laterals, 15kgX6 X2
Barbell shrugs 85kgX6 X2

Reverse wrist curls 15kgX8 X3
Wrist curls 50kgX8 X2
Behind-the-back wrist curls 45kgX8 X1
Rockers 15kgX8 X1

*Do one to two light warmup sets with about 50 percent of your work weight
on the first and 80 percent on the second prior to your two work sets.

X Reps = End-of-set partials or static hold near turnaround on last set only.

rob_in_korea
01-06-09, 8:00 pm
Solid workout dyskee. Great job.

-Rob

Pizzalamp
01-06-09, 9:23 pm
very good stuff my friend

dyskee
01-07-09, 4:31 pm
Solid workout dyskee. Great job.

-Rob


very good stuff my friend

thnx guys , i really like this routine , bodypart splits never worked for me but with this one ima feeling bigger

power week:

Quads, Hamstrings, Lower Back

Machine hack squats(nonlock)* 120kgX6 X2
Leg presses (nonlock) 120kgX6 X2
Smith-machine frontsquats 65kgX6 X2
Leg extensions 12platesX8 X3
step ups 12kgdb in each hand X6 X1
Rack stiff-legged deadlifts(low partials), 80kgX6 X3
Hyperextensions 20kgX8 X1
Leg curls 6platesX6 X3
Low-back machine 6platesX8 X1

*Do one to two light warmup sets with about 50 percent of your work weight
on the first and 80 percent on the second prior to your two work sets.

X Reps = End-of-set partials or static hold near turnaround on last set only.

JUGGERNAUT
01-07-09, 4:46 pm
Keep up the good work, you will need to up your portion sizes in your meals soon as you grow, your appetite will beg you for it. The Creatine will help with strength for sure.

simpleguy
01-08-09, 1:02 pm
solid leg day bro, lookin' strong... X-reps are fun, definitely digging those

dyskee
01-08-09, 5:36 pm
Keep up the good work, you will need to up your portion sizes in your meals soon as you grow, your appetite will beg you for it. The Creatine will help with strength for sure.

thnx alot for chiming in bro :D ya i feel hungry as fuck from these workouts and the creatine is leaning me up for some reasons!!


solid leg day bro, lookin' strong... X-reps are fun, definitely digging those

try them in ur shock week :D

Power week1
Delts, Triceps, Biceps


Rack pulls* 30kgX6 , 35kgX6
Dumbbell upright rows 10kgX6 , 15kgX6
machine laterals 70lbsX6 X2
Forward-lean laterals 12kgX6 X2
Behind-the-neck presses 55kg X6 X2
Bent-over laterals 12kgX6 X2
bench Dips bw+30kg X6 X2
Decline extensions 30kgX6 X1
Overhead extensions 10kg each hand X6 X2
Pushdowns or kickbacks 130lbX6 X2
Preacher curls 30kgX6 X2
Cable curls 130lbsX6 X1
Incline curls 12kgX6 X2
Concentration curls 12kgX6 X2
Cable hammer curls 110lbsX6 X1


*Do one to two light warmup sets with about 50 percent of your work weight
on the first and 80 percent on the second prior to your two work sets.
X Reps = End-of-set partials or static hold near turnaround on last set only.

pedraza
01-08-09, 5:57 pm
great workout man

dyskee
01-09-09, 2:38 pm
thnx bro

rob_in_korea
01-10-09, 12:14 am
Solid workout dyskee.

-Rob

dyskee
01-10-09, 3:57 pm
Rep-Range Week

Chest, Calves, Abs

Incline presses* 75kgX9 X2 , 75kgX7
Incline flyes 17kgX7 X1
High cable flyes 60lbsX8 X2
Bench presses 65kgX9 X2
Wide-grip dips bwX5 X1 (getting better)
pec deck 8platesX7 X1
Low/middle cable flyes 50lbsX15 X1
Knee-extension leg press
calf raises* 100kgX12 X3
Standing calf raises 160lbsX10 X2
Seated calf raises 40kgX12 X2
Incline kneeups 3 x 12
Ab Bench crunches 2 x 15
Full-range bench crunches 2 x 20


*Do one to two light warmup sets with about 50 percent of your work weight
on the first and 80 percent on the second prior to your two work sets.
X Reps = End-of-set partials or static hold near turnaround on last set only.

dyskee
01-10-09, 3:59 pm
Solid workout dyskee.

-Rob

thnx rob

simpleguy
01-10-09, 4:11 pm
solid workout man, those incline presses look strong

pedraza
01-11-09, 2:03 pm
good workout there, keep up the hard work

dyskee
01-11-09, 3:33 pm
solid workout man, those incline presses look strong

thnx bro , my inclines have been getting stronger since i started doing them first in the routine , however they kill my flat bench bigtime . but i see no problem in it since my upper chest is lacking anyways.


good workout there, keep up the hard work

thnx bro

dyskee
01-12-09, 3:50 pm
still sore from chest day

Rep-Range Week

Back, Forearms

Wide-grip pulldowns* 60kgX8 X3
Parallel-grip chins bwX6 X2 (need improvement)
Undergrip pulldowns 65kgX8 X2
Machine pullovers 55kgX14, 65kgX12
Behind-the-neck pulldowns* 60kgX9 X1
Nautilus rows or cable rows* 140lbsX8 ,150lbsX8 ,160lbsX7
One-arm dumbbell rows 27kgX8 X1
Bent-arm bent-over laterals, 15kgX13 X2
Barbell shrugs 120kgX 13 X2
Reverse wrist curls 20kgX15 X3
Wrist curls 45X didn't count X3
Behind-the-back wrist curls 45kgX12 X2
Rockers, 15kgX12

DEADLIFTS PR 120kgX2 X2 yayayayayayayayayaya

i have not been able to pull more that 115kg for 3 weeks now , it was more of a mental barrier than a problem with the weight. then did deads with a powerlifter friend of mine today he just made me pull it he kept squeezing into my head that i can and that the bar is just a piece of metal and finally he cut my long warmup he said i was exhausting myself. i used to do 60kgX20,80kgX12,90kgX5,10 0kgX5,110kgX3,115kgX2 , 120kgXfail.

today he made me do 60kgX10 ,100kgX5 , 120kgX1 , 120X2

*Do one to two light warmup sets with about 50 percent of your work weight
on the first and 80 percent on the second prior to your two work sets.
X Reps = End-of-set partials or static hold near turnaround on last set only.

simpleguy
01-12-09, 4:00 pm
solid workout bro, nice volume... great to know you got your PR on deads, and especially at the end of your workout

seriously today I felt so strong, I felt bad it wasn't power week, but if I happen to feel really strong next workout I will take advantage for one or two sets then stick to the higher reps

dyskee
01-12-09, 6:55 pm
solid workout bro, nice volume... great to know you got your PR on deads, and especially at the end of your workout

seriously today I felt so strong, I felt bad it wasn't power week, but if I happen to feel really strong next workout I will take advantage for one or two sets then stick to the higher reps

thnx buddy , ya i get this feeling sometimes but i usually don't go heavy as i feel i need a break

dyskee
01-15-09, 5:40 pm
yesterday:

Rep-Range Week
Quads, Hamstrings, Lower Back

Machine hack squats(nonlock)* 80kgX9 X2
Leg presses (nonlock) 120kgX9 X2
Smith-machine frontsquats 55kgX12 X2
Leg extensions 11platesX15 X3
step ups 10kgdb in each hand X8 X1
Rack stiff-legged deadlifts(low partials), 65kgX12 X3
Hyperextensions 20kgX8 X1
Leg curls 5platesX15 X3
Low-back machine 6platesX8 X1

*Do one to two light warmup sets with about 50 percent of your work weight
on the first and 80 percent on the second prior to your two work sets.

X Reps = End-of-set partials or static hold near turnaround on last set only.



today:

Rep range week

Delts, Triceps, Biceps

Rack pulls* 30kgX9 , 35kgX7
Dumbbell upright rows 12kgX8 , 15kgX8
machine laterals 60lbsX10 X2
Forward-lean laterals 10kgX15 X2
Behind-the-neck presses 55kg X9 X2
Bent-over laterals 10kgX10 X2
bench Dips bw+40kg X9 X2
Decline extensions 30kgX9 X1
Overhead extensions 10kg each hand X10 X2
Pushdowns or kickbacks 130lbX15 X2
Preacher curls 30kgX9 X2
Cable curls 100lbsX10 X2
Incline curls 10kgX12 X2
Concentration curls 10kgX15 X2
Cable hammer curls 90lbsX10 X1


*Do one to two light warmup sets with about 50 percent of your work weight
on the first and 80 percent on the second prior to your two work sets.
X Reps = End-of-set partials or static hold near turnaround on last set only.

finished and smashed a pizza

pedraza
01-15-09, 7:19 pm
awsome fucking job the last to days in the gym

rob_in_korea
01-15-09, 9:59 pm
Outstanding workouts dyskee. Great deadlift PR.

-Rob

dyskee
01-16-09, 7:47 am
awsome fucking job the last to days in the gym

thnx bro. blood and sweat for us animals


Outstanding workouts dyskee. Great deadlift PR.

-Rob

thnx rob , it took the best of me to accomplish it and next week i'll do it again

dyskee
01-17-09, 4:39 pm
shock Week

Chest, Calves, Abs

superset:
Incline presses* 75kgX9 X2
High cable flyes 60lbsX8 X2

Incline flyes 17kgX8 X1

superset
Bench presses 65kgX9 X2
decline flyes 15kgX8 X2

superset
Wide-grip dips bwX6 X1 (getting better)
pushups 6

flat db flyes 15kgX10 X2

superset:
Knee-extension leg press calf raises* 100kgX12 X3
Standing calf raises 160lbsX10 X2

Seated calf raises 40kgX12 X2

triset:
Incline kneeups 3 x 12
Ab Bench crunches 3 x 15
Full-range bench crunches 3 x 20


*Do one to two light warmup sets with about 50 percent of your work weight
on the first and 80 percent on the second prior to your two work sets.
X Reps = End-of-set partials or static hold near turnaround on last set only.


pump was out of this world

Pizzalamp
01-17-09, 7:51 pm
great workouts my friend
hows the weather in egypt right now?
what kind of deadly spiders do u guys have over there?

dyskee
01-18-09, 2:04 am
great workouts my friend
hows the weather in egypt right now?
what kind of deadly spiders do u guys have over there?

thnx buddy, the weather for us here is a bit on the cold side but for u it would be more like a breeze lol seriously i had a british friend come over , we spent a month together here he used to wear tshirts while i put on sweaters and hoodies lol

no deadly crap except if u're planing in staying in the desert :D

rob_in_korea
01-18-09, 5:43 am
Nice looking workout dyskee. Those look like some intense supersets.

-Rob

simpleguy
01-18-09, 6:50 am
looking great bro, those are some really heavy weights for shock week

pedraza
01-18-09, 8:41 am
great job on that workout bro

dyskee
01-18-09, 4:20 pm
Nice looking workout dyskee. Those look like some intense supersets.

-Rob

thnx rob , i was sweating like an animal afterwards.


looking great bro, those are some really heavy weights for shock week

thnx buddy iam surprised i used these weights too , iam looking forward on some prs on the coming power week


great job on that workout bro

thnx buddy, why don't u post ur journey?

dyskee
01-19-09, 3:22 pm
shock Week

Back, Forearms

superset:
Wide-grip pulldowns* 55kgX10 60X8
Machine pullovers 55kgX10 X2,

Parallel-grip chins bwX6 X2 (need improvement)
Undergrip pulldowns 65kgX8 dropset 55kgX5
Behind-the-neck pulldowns* 60kgX9 dropset 50kgX5

superset:
cable rows* 150lbsX10 ,160lbsX10
Bent-arm bent-over laterals, 15kgX13 X2

One-arm dumbbell rows 27kgX10 X2

superset:
Barbell shrugs 90kgX10
behind back shrugs 60kgX10

superset:
Reverse wrist curls 20kgX15 X2
reverse bb curls 20kgX12 X2
superset:
Wrist curls 45X12 X2
Behind-the-back wrist curls 45kgX12 X2

Rockers, 15kgX12 dropset 10kgX12

DEADS 120 X1 rest another 1 rest 2 total 4reps

Pizzalamp
01-19-09, 3:26 pm
great job man
i love the program

dyskee
01-19-09, 8:47 pm
ya me too grant , it's another ironman masterpiece

Pizzalamp
01-19-09, 11:09 pm
ya me too grant , it's another ironman masterpiece

i was just reading about it in ironman yesterday...im thinking of trying it

dyskee
01-20-09, 11:35 am
great send me ur email and i'll send u the book

simpleguy
01-20-09, 11:45 am
looking strong on the deads bro especially considering you've done them last in the workout

dyskee
01-20-09, 3:16 pm
looking strong on the deads bro especially considering you've done them last in the workout

thnx bro 140kg is the goal

pedraza
01-20-09, 4:29 pm
awsome job bro your workouts are lookin great

dyskee
01-20-09, 7:34 pm
thnx bro

rob_in_korea
01-23-09, 9:50 pm
Solid workout dyskee.

-Rob

Pizzalamp
01-23-09, 9:55 pm
great send me ur email and i'll send u the book

thats nice of u but ive got tons of the ironman and positions of flex books-i love em

dyskee
01-26-09, 11:38 am
Solid workout dyskee.

-Rob
thnx bro


thats nice of u but ive got tons of the ironman and positions of flex books-i love em

great no problem brother , i like steve's writings myself i think he puts alot of hardwork in his training and i found that i make my best gains on his routines they fit my body perfectly , i tried doing other high volume routines but i burned out too soon but with his routines i don't !! anyways haven't been posting because i haven't got anyworkout done caught a sickness bug and been laying in bed since back day.

dyskee
01-30-09, 10:00 am
Been sick the past 2 weeks lost 17lbs but trying to get them back.
ahhhh went today just to warm the muscles up for the massacre they shall see in the coming days. iam surprised i didn't lose much strength except in my legs. and i also noticed i had veins popping all around today , which means i lost some bf so looks good.

squats: 55kgX15 X2
leg presses: 90kgX30X2

A1) decline smith bench press: 65kgX15 X4
A2) close grip chins: bwX10 X2 ,bwX8 ,bwX6

B1) smith front press: 55kgX10 X4
B2) cable rows: 130lbsX12 x4

C1) cable curls: 100lbsX10 X2
C2) rope pressdowns: 90lbsX2

i plan on continuing my power/reprange/shock from sunday as usual

simpleguy
01-30-09, 10:03 am
Been sick the past 2 weeks lost 17lbs but trying to get them back.
ahhhh went today just to warm the muscles up for the massacre they shall see in the coming days. iam surprised i didn't lose much strength except in my legs. and i also noticed i had veins popping all around today , which means i lost some bf so looks good.

squats: 55kgX15 X2
leg presses: 90kgX30X2

A1) decline smith bench press: 65kgX15 X4
A2) close grip chins: bwX10 X2 ,bwX8 ,bwX6

B1) smith front press: 55kgX10 X4
B2) cable rows: 130lbsX12 x4

C1) cable curls: 100lbsX10 X2
C2) rope pressdowns: 90lbsX2

i plan on continuing my power/reprange/shock from sunday as usual


sorry to hear you've been sick bro, you still did good on the workout... hope you'll be back in full throttle soon

dyskee
01-30-09, 12:52 pm
thnx brother

rob_in_korea
01-31-09, 11:57 am
Glad to hear you are feeling better dyskee. Looks like you still managed to put in a good workout.

-Rob

dyskee
02-01-09, 5:29 pm
Glad to hear you are feeling better dyskee. Looks like you still managed to put in a good workout.

-Rob

thnx bro .

started the routine back

Cycle 2 power week:

day1: chest, calves, abs

*BB incline presses: 80kgX6 X3
incline flyes: 20kgX6 X1
high cable flyes: 60lbsX6 X2
bench presses: 65kgX6 X2
wide grip dips: bwX7 (improvement)
pec deck: 9 platesX6 X1
low cable flyes: 50lbsX6 X1

surprised that i didn't lose strength tbh but it's really nice

*leg press calf raises: 90kgX8 X3
standing calf raises: 140lbsX8 X2
seated calf raises: 30kgX8 X2

incline kneeups: 3X10
decline crunches: 3X10
weieghed ab machine: 3X10

* do 2 warmup sets at 50% and 80% of working weight.

** xreps aka power partials were done at the last set of each excercise

BigAnt
02-01-09, 7:24 pm
shock Week

Back, Forearms

superset:
Wide-grip pulldowns* 55kgX10 60X8
Machine pullovers 55kgX10 X2,

Parallel-grip chins bwX6 X2 (need improvement)
Undergrip pulldowns 65kgX8 dropset 55kgX5
Behind-the-neck pulldowns* 60kgX9 dropset 50kgX5

superset:
cable rows* 150lbsX10 ,160lbsX10
Bent-arm bent-over laterals, 15kgX13 X2

One-arm dumbbell rows 27kgX10 X2

superset:
Barbell shrugs 90kgX10
behind back shrugs 60kgX10

superset:
Reverse wrist curls 20kgX15 X2
reverse bb curls 20kgX12 X2
superset:
Wrist curls 45X12 X2
Behind-the-back wrist curls 45kgX12 X2

Rockers, 15kgX12 dropset 10kgX12

DEADS 120 X1 rest another 1 rest 2 total 4reps

-------------------------------------------------------------------------------------

Hey;

VERY VERY SOLID SESSION!

Keep up the good work!

How is your nutrition going?

Pizzalamp
02-01-09, 10:25 pm
great job!!! solid workout!

dyskee
02-02-09, 4:07 pm
-------------------------------------------------------------------------------------

Hey;

VERY VERY SOLID SESSION!

Keep up the good work!

How is your nutrition going?

WOW Big Ant in my thread i can't believe it it's really an honour :D thnx Ant

iam eating clean and big at the moment with the odd cheat meals every week.

here's a typical day's eating.

brekkie: 1 cup oats cooked with milk honey cinammon and a banana + 6 egg omlette with vanilla and a splash of milk in it (tastes like pancakes)

snack: 2 grilled chicken breasts sandwiches.

lunch: rice + veggies + chicken/beef +orange.

snack: as lunch

workout

dinner: as lunch

sleep sometimes i have a pizza post workout when i want to break the diet

dyskee
02-02-09, 4:08 pm
great job!!! solid workout!

thnx grant :D

power week:

Back, Forearms

Wide-grip pullups* bw X6 X3
Parallel-grip chins BW X6 X2
Undergrip pulldowns 70kgX6 X2
Machine pullovers 55kgX6 , 60kgX6
Behind-the-neck pulldowns* 60kgX6 X1
Nautilus rows or cable rows * 190lbsX6 X3 PR
One-arm dumbbell rows 30kgX6 X1 pr
Bent-arm bent-over laterals, 15kgX6 X2
Barbell shrugs 85kgX6 X2

DEADS 120kgX4 tried 140kg but failed
Reverse wrist curls 15kgX8 X3
Wrist curls 50kgX8 X2
Behind-the-back wrist curls 45kgX8 X1
Rockers 15kgX8 X1


*Do one to two light warmup sets with about 50 percent of your work weight
on the first and 80 percent on the second prior to your two work sets.

X Reps = End-of-set partials or static hold near turnaround on last set only.

Pizzalamp
02-02-09, 4:12 pm
another good workout!
i love the rockers

dyskee
02-03-09, 10:40 am
another good workout!
i love the rockers

thnx bro ya they pump me up good

simpleguy
02-03-09, 11:10 am
solid work bro, hey why not try something like 130kg next time, one step at a time should work

dyskee
02-04-09, 5:24 pm
solid work bro, hey why not try something like 130kg next time, one step at a time should work

i should have done that bro, but i rushed it . next time will take it slowly

power week:

Quads, Hamstrings, Lower Back

Machine hack squats(nonlock)* 120kgX6 X2
Leg presses (nonlock) 140kgX6 X2 PR
Smith-machine frontsquats 65kgX6 X2
Leg extensions 13platesX8 X3 PR
step ups 12kgdb in each hand X6 X1
Rack stiff-legged deadlifts(low partials), 80kgX6 X3
Hyperextensions 20kgX8 X1
Leg curls 6platesX6 X3
Low-back machine 6platesX8 X1

*Do one to two light warmup sets with about 50 percent of your work weight
on the first and 80 percent on the second prior to your two work sets.

X Reps = End-of-set partials or static hold near turnaround on last set only.

rob_in_korea
02-04-09, 6:48 pm
Outstanding workouts dyskee. You are really putting in some serious work.

-Rob

dyskee
02-05-09, 6:34 pm
thnx rob hope to become the best

Power week1

Delts, Triceps, Biceps


Rack pulls* 35kgX6 , 45kgX6
Dumbbell upright rows 15kgX6 , 15kgX6
machine laterals 80lbsX6 X2 PR
Forward-lean laterals 15kgX6 X2 PR
Behind-the-neck presses 65kg X6 X2
Bent-over laterals 12kgX6 X2
bench Dips bw+40kg X6 X2
Decline extensions 30kgX6 X1
Overhead extensions 10kg each hand X6 X2
Pushdowns or kickbacks 130lbX6 X2
Preacher curls 30kgX6 X2
Cable curls 130lbsX6 X1
Incline curls 12kgX6 X2
Concentration curls 12kgX6 X2
Cable hammer curls 110lbsX6 X1


*Do one to two light warmup sets with about 50 percent of your work weight
on the first and 80 percent on the second prior to your two work sets.
X Reps = End-of-set partials or static hold near turnaround on last set only.

Pizzalamp
02-06-09, 9:51 pm
very good job
this is good how u are really following this program

dyskee
02-08-09, 3:04 pm
very good job
this is good how u are really following this program

thanks grant , the program is really interesting since it's always changing so i like it plus i never really liked split training , i love full body and upper/lower splits but this one is nice.

Rep-Range Week

Chest, Calves, Abs

Incline presses* 75kgX9 X2 , 75kgX7
Incline flyes 17kgX9 X1
High cable flyes 60lbsX12 X2
Bench presses 65kgX9 X2
Wide-grip dips bwX8 X1 (getting better)
pec deck 8platesX7 X1
Low/middle cable flyes 50lbsX15 X1
Knee-extension leg press
calf raises* 100kgX12 X3
Standing calf raises 160lbsX10 X2
Seated calf raises 40kgX12 X2
Incline kneeups 3 x 12
Ab Bench crunches 2 x 15
Full-range bench crunches 2 x 20


*Do one to two light warmup sets with about 50 percent of your work weight
on the first and 80 percent on the second prior to your two work sets.
X Reps = End-of-set partials or static hold near turnaround on last set only.

* did a 6 sec negative each rep on the last set of inclines

Heavy deads are paying:
http://i228.photobucket.com/albums/ee170/dyskee/DSC00714.jpg

rob_in_korea
02-09-09, 5:11 am
Solid workouts dyskee and you are looking great in that pic. Keep up the outstanding work.

-Rob

dyskee
02-09-09, 8:27 am
Solid workouts dyskee and you are looking great in that pic. Keep up the outstanding work.

-Rob

thnx rob

dyskee
02-09-09, 6:18 pm
Rep-Range Week

Back, Forearms

Wide-grip pulldowns* 60kgX8 X3
Parallel-grip chins bwX8 X2 (need improvement)
Undergrip pulldowns 70kgX8 X2 PR
Machine pullovers 55kgX14, 65kgX12
Behind-the-neck pulldowns* 60kgX9 X1
Nautilus rows or cable rows* 140lbsX9 ,150lbsX9 ,170lbsX9 PR
One-arm dumbbell rows 27kgX10 X1
Bent-arm bent-over laterals, 15kgX13 X2
Barbell shrugs 120kgX 13 X2
Reverse wrist curls 20kgX15 X3
Wrist curls 45X didn't count X3
Behind-the-back wrist curls 45kgX12 X2
Rockers, 15kgX12

deads 100kgX8 X2 thought i'd do high reps today

dyskee
02-12-09, 7:10 pm
yesterday's workout

Rep-Range Week
Quads, Hamstrings, Lower Back

Machine hack squats(nonlock)* 80kgX9 X2
Leg presses (nonlock) 120kgX9 X2
Smith-machine frontsquats 55kgX12 X2
Leg extensions 12platesX15 X3 PR
step ups 10kgdb in each hand X11 X1
Rack stiff-legged deadlifts(low partials), 65kgX12 X3
Hyperextensions 20kgX8 X1
Leg curls 5platesX15 X3
Low-back machine 6platesX8 X1


Rep range week

Delts, Triceps, Biceps

Rack pulls* 30kgX9 , 40kgX7
Dumbbell upright rows 15kgX10 , 15kgX10
machine laterals 70lbsX12 X2
Forward-lean laterals 12kgX15 X2 PR
Behind-the-neck presses 55kg X9 X2
Bent-over laterals 10kgX10 X2
bench Dips bw+40kg X9 X2
Decline extensions 30kgX9 X1
Overhead extensions 10kg each hand X10 X2
Pushdowns or kickbacks 130lbX15 X2
Preacher curls 30kgX9 X2
Cable curls 100lbsX10 X2
Incline curls 10kgX12 X2
Concentration curls 10kgX15 X2
Cable hammer curls 90lbsX10 X1



*Do one to two light warmup sets with about 50 percent of your work weight
on the first and 80 percent on the second prior to your two work sets.

X Reps = End-of-set partials or static hold near turnaround on last set only.

Pizzalamp
02-13-09, 11:02 pm
great job!!!!

rob_in_korea
02-14-09, 3:51 am
Awesome workouts and keep up the great work dyskee.

dyskee
02-16-09, 4:04 pm
great job!!!!


Awesome workouts and keep up the great work dyskee.

thnx bros :D u help me keeping it up

dyskee
02-16-09, 4:06 pm
ok so i missed chest yesterday cause i cought the stomach bug that has been going all over. and iam travelling on wednesday at 5am so that left me today and tomorrow.

today i hit chest/back/shoulders/arms i did the shock routines for all of them . yes i did them all took me 2 hours i did them in super, tri and quad sets to be able to finish this incredible volume :grin: but it took the best of me, iam so tired now.

NJC_Manhattan
02-16-09, 4:07 pm
ok so i missed chest yesterday cause i cought the stomach bug that has been going all over. and iam travelling on wednesday at 5am so that left me today and tomorrow.

today i hit chest/back/shoulders/arms i did the shock routines for all of them . yes i did them all took me 2 hours i did them in super, tri and quad sets to be able to finish this incredible volume :grin: but it took the best of me, iam so tired now.

Get better man. Strong day for the chest/back/shoulders/arms.

Pizzalamp
02-16-09, 11:30 pm
feel better

dyskee
02-17-09, 11:33 am
Get better man. Strong day for the chest/back/shoulders/arms.
thnx bro , iam better now off to do legs


feel better

yup grant mega loaded vit c hoped in bed and woke better

Pizzalamp
02-17-09, 11:24 pm
good youre doing better

dyskee
02-22-09, 7:10 pm
thnx buddy. i liked the routine but i have to stop now competition season starts in 2 weeks and i need to do some atheltic training and ditch bodybuilding.

Full body A:

A1) db chest press: 15kgX8 ,20kgX8 ,25kgX8 X2
A2) barbell squat: 45kgX6 ,55kgX6, 65kgX6 X2

B1) db rows: 25kgX8 X4
B2) romanian deads: 65kgX10 X4

conditioning circuit:
C1) elevated pushups 12
C2) pullups 12
C3) squats 15
c4) db swings 30 sec

did the circuit 3 times was supposed to do it 4.

dyskee
02-24-09, 2:11 am
back to twice a day training like last year.

rowing @ 6am:

warmup: 2 km run
circuit: burpees , squats , crunches 4X20
erg: got 3.5 k in 13:20 thats bad need to get it down.

rob_in_korea
02-24-09, 7:10 am
Nice looking full body routine dyskee. Good luck with the twice a day training.

-Rob

dyskee
02-24-09, 5:21 pm
Nice looking full body routine dyskee. Good luck with the twice a day training.

-Rob

thnx rob it's really exhausting :D

Full Body B:

A1) db inclines: 15kgX8 , 20kgX8 X3*
A2) db single leg squat: 10kgX8 , 12kgX6 X3**

B1) CS rows: 55kgX8 , 65kgX8 X3
B2) db lunges: 12kgX8 X4

Conditioning circuit:

C1) burpees 20
C2) leg raises 20
C3) crunches 20
C4) plank 30sec

done 3times

* 20kg was too light but the gym was crowded and i couldn't find 25'ers so next time

** thats 12 kg in each hand so 24kg combined.

dyskee
02-25-09, 9:32 am
Rowing workout Am session:

warmup: 2km run

endurance training:
barbell rows 40kgX25 X4
leg presses 80kgX20 X4
crunches 3X40
legraises 2X15

erg: 4km 15mins

Pizzalamp
02-25-09, 6:34 pm
good job D!

rob_in_korea
02-25-09, 7:45 pm
Those look like some intense workouts dyskee. Great work.

-Rob

dyskee
02-26-09, 3:03 am
good job D!
thnx grant, if i can get one of the first 3 places in the competition i'll get 5 grand off my tuition so good stuff :D


Those look like some intense workouts dyskee. Great work.

-Rob

yup rob iam really out of energy will have some creatine to help with stamina


Am session:

warmup: 2km run
boat: 4km
erg: 2X500m HIT

dyskee
02-27-09, 2:43 am
coach said the session was going to be bodyweight training and complexes so i did my bodyweight challenge then he made us do the rowers combo.


Am session today:

warmup: 2km run

bodyweight challenge 250 reps:
30 Jump Rope
20 bar dips
10 squat Jumps
10 Pull-ups
40 Squats
25 Pushups
20 Walking Lunges (10 reps per side)
15 Underhand Inverted Rows
30 Bicycle Crunches (15 reps per side)
25 Squats
25 Jump Rope

rowers combo:

* Romanian Deadlift x3
* Power Shrug (from the floor) x3
* Power Clean x3
* Squat Clean x3
* Jerk x3
* Chin x2
* Box Jump x3

the bodyweight challenge was done in 20 mins and the combo was done 5X resting 45 secs between rounds with 35kg

Pizzalamp
02-28-09, 9:09 pm
bruta!!
good job!

dyskee
03-01-09, 2:07 am
bruta!!
good job!

u should try the combo they say if u can do it with 135lbs ur a horse

am session:

warmup: 2km run
work: 6km run

dyskee
03-02-09, 11:02 am
Am session:

warmup: bw circits

erg work: 5 mins warmup , 10 mins 20/10 intervals 5mins cooldown.



PM workout:

Full body A:

A1) db chest press: 15kgX8 ,20kgX8 ,25kgX8 X2
A2) barbell squat: 45kgX8 ,55kgX8, 65kgX8, 75X7*

B1) db rows: 25kgX8, 30kgX8 X3
B2) romanian deads: 65kgX10 X4

conditioning circuit:
C1) elevated pushups 12
C2) pullups 12
C3) squats 15
c4) db swings 30 sec

did the circuit twice and the bear complex twice.

The Bear:
power cleanX7
front squat X7
push press X7
back sqaut X7
push pressX7

*my flexibility and cardio ability increased alot, i used the that weight before but only to parallel today went ATG. it was amazing.

rob_in_korea
03-04-09, 12:32 am
Awesome workouts dyskee.

-Rob

dyskee
03-04-09, 11:17 am
Awesome workouts dyskee.

-Rob

thnx rob i hope i can get cut in the process to be able to enjoy summer a little bit without extreme cutting.

pm workout:

Full Body B:

A1) db inclines: 20kgX8 , 25kgX8 X3
A2) db single leg squat: 10kgX8 , 12kgX8 X3

B1) CS rows: 55kgX8 , 65kgX8 X2, 75kgX6
B2) db lunges: 12kgX8 X4

Conditioning circuit:

C1) burpees 20
C2) leg raises 20
C3) crunches 20
C4) plank 30sec

done 3times

rob_in_korea
03-08-09, 9:13 pm
Great work dyskee, I am sure these workouts will cut you up.

-Rob

dyskee
03-11-09, 3:22 pm
Great work dyskee, I am sure these workouts will cut you up.

-Rob

thnx rob, Haven't worked out last week at all, i was a bit tired from university so i took a rest - dean will be having a field day now lol- , something stranged i noticed is that i really looked tight during this time off , when i workout iam always bloated

Full body A:

A1) db chest press: 20kgX8 ,25kgX8 X2 ,27kgX8
A2) barbell squat: 45kgX8 ,55kgX8, 65kgX8, 75X7

B1) db rows: 27kgX8, 30kgX8 X3
B2) romanian deads: 65kgX10 X4

conditioning circuit:
C1) elevated pushups 12
C2) pullups 12
C3) squats 15
c4) db swings 30 sec

did the circuit 3X.

dyskee
03-15-09, 6:46 pm
friday's workout:

Full Body B:

A1) db inclines: 20kgX8 , 25kgX8, 27kgX6 X2
A2) db single leg squat: 10kgX8 , 12kgX8 X3

B1) CS rows: 55kgX8 , 65kgX8 X2, 75kgX6
B2) db lunges: 12kgX8 X4

Conditioning circuit:

C1) burpees 20
C2) leg raises 20
C3) crunches 20
C4) plank 30sec

done 3times

swam 10laps afterward in 17 mins refreshing.


today:
Full body A:

A1) db chest press: 22kgX8 ,25kgX8,30kgX6 X2
A2) barbell squat: 45kgX8 ,55kgX8, 65kgX8, 75X8

B1) db rows: 27kgX8, 30kgX8 X3
B2) romanian deads: 65kgX10 X2 ,75kgX10 ,85kgX8

conditioning circuit:
C1) elevated pushups 12
C2) pullups 12
C3) squats 15
c4) db swings 30 sec

did the circuit 3X.

Pizzalamp
03-16-09, 1:38 pm
good workout on friday!

dyskee
03-17-09, 6:18 pm
good workout on friday!

thnx grant :D

just a little rant i really find my fitness levels rise quickly after a week or two back in season, that given i plan on something i will never lift only i have to do some sort of cardio be it sprints , c2 rower, biking whatever also no slow cardio.

i have came to a realisation that slow cardio cuts me up like nothing else on the other hand i gain no cardiovascular benefits from it or atleast thats what i feel therefore every week i'll be having a session or two og HIT cardio even when bulking.

Full Body B:

A1) db inclines: 20kgX8 , 25kgX8, 27kgX6 X2
A2) db single leg squat: 10kgX8 , 12kgX8 X3

B1) CS rows: 55kgX8 , 65kgX8 X2, 75kgX6
B2) db lunges: 15kgX8 X4

Conditioning circuit:

C1) burpees 20
C2) leg raises 20
C3) crunches 20
C4) plank 30sec

done 3times

400 m sprints 4X

rob_in_korea
03-18-09, 10:06 pm
Awesome work as usual dyskee.

-Rob

dyskee
03-19-09, 2:14 pm
Awesome work as usual dyskee.

-Rob

thnx rob, hope you achieve your goals.

today the weekly challenge:

The Bodyweight 500:
100 Jumping Jacks
20 dips *
15 Jumps
15 Pull-ups
50 Squats
43 Pushups **
40 Walking Lunges (20 reps per side)
30 Underhand Inverted Rows
60 Bicycle Crunches (30 reps per side)
13 Chin-ups ***
50 Squats
50 Jumping Jacks or Jump Rope

* was supposed to do 25
** was supposed to do 50
*** was supposed to do 15

barbell shrugs 4X12 @ 100kg

cardio:
400m sprints X3

dyskee
03-22-09, 12:26 pm
i know shit happens but apparently it has been happening alot to me recently , broke my pinky today so i don't know what becomes of my training yet.

Pizzalamp
03-22-09, 11:14 pm
i know shit happens but apparently it has been happening alot to me recently , broke my pinky today so i don't know what becomes of my training yet.

OH NO!!!
GOOD LUCK MY FRIEND SORRY TO HEAR THIS:(

dyskee
03-23-09, 4:22 pm
it sux grant Dr. said i severed all tendons and tissue and need atleast 3 weeks.

so no rowing contest , shit shit shit.

today killed legs as they are only what i can do.

Killer Trisets:

A1) 20 rep squats @ 45 kg
A2) leg extensions 8 reps @ 60kg
A3) 20 rep squats @ 45 kg

B1) 20 rep squats @ 45 kg
B2) leg curls 8 reps @ 40kg
B3) 20 rep squats @ 45 kg

C1) 20 rep squats @ 45 kg
C2) leg press 8 reps @ 140kg
C3) 20 rep squats @ 45 kg

D1) 18 rep squats @ 45 kg
D2) hack squats 8 reps @ 100kg
D3) 15 rep squats @ 45 kg

leg extensions and curls 5X20 burnouts

abs circuits

45mins cardio

dyskee
03-24-09, 5:54 pm
went to the gym to experiment today i could do a few upper body stuff.

Gironda inspired workout (30 sec rest):

- machine bench press with palm of hand 45kg 10X10
- machine side laterals 55lbs 10X10
- rope rows with 3 fingers only 80kg 5X12

abs cicuits
1 hour cardio

Pizzalamp
03-24-09, 10:41 pm
solid work man!!! good luck w/ the finger!

dyskee
03-31-09, 10:10 pm
solid work man!!! good luck w/ the finger!

thnx grant, actually i had to rest a the last week because i caught a sore throught and cold bug.

ok trained upper body today mentzer style:

triset A:
peck deck 15 reps 30 kg
machine bench 60kgX12
incline machine bench 50kgX12

repeat 3 more times to faliure with 1 min rest.

superset B:
machine laterals 70lbs X12
hammer strength front press 70lbs X10

repeat 3 more times

superset C:
rope pulldowns w 3 fingers lol 50kgX15
rope rows w 3 fingers 70kgX12

repeat 3 more times

ab circuits and 30 mins cardio

dyskee
04-01-09, 7:59 pm
wheeels:

squats: 100lbs X10 X7 , 100lbs X8,7,7
lying leg curls: 30kgX10 X6 , 30kgX8X4

cardio 45 mins

wen to the doc today said i had atleast 2-3 weeks. now iam thinking that i possibly can't build a substantial amount of muscle in this timeframe especially with my limitation. so iam still thinking about going keto for a 4-6 weeks and doing vince's 8X8. to shed every ounce of fat and start maintaining what i have throught the summer any ideas?

Pizzalamp
04-03-09, 10:24 am
wheeels:

squats: 100lbs X10 X7 , 100lbs X8,7,7
lying leg curls: 30kgX10 X6 , 30kgX8X4

cardio 45 mins

wen to the doc today said i had atleast 2-3 weeks. now iam thinking that i possibly can't build a substantial amount of muscle in this timeframe especially with my limitation. so iam still thinking about going keto for a 4-6 weeks and doing vince's 8X8. to shed every ounce of fat and start maintaining what i have throught the summer any ideas?

hmmmm
i wouldnt do keto because your so active
maybe do keto but have 2 refeed meals during the week...like on a wed night and a sat night

dyskee
04-03-09, 2:59 pm
hmmmm
i wouldnt do keto because your so active
maybe do keto but have 2 refeed meals during the week...like on a wed night and a sat night

but i have to wait like 2 weeks first right?
Measurements:

bodyweight: 155 lbs.
height: 5'10

Arms: R 16.5" L 16.5"

waist: 42"

chest: 50"

legs: R 26" L 25"

neck: 17.5"

calves: R 19" L 19"

today was the first day, tough as fuck, i was dreading it in the afternoon and thought about having some rice and calling it a day then a couple of hours later i felt good.

Upper Body:

Parallel Bar Dips 5X8, 1X6, 1X7, 1X4
Cable Rope Rows 45kgX8 ,50kgX8 X7
Lateral Raises 70lbsX8 X7, 70lbsX6 X1
Drag Curl 15kgX8 X8
Triceps Extension 80lbsX8 X8
Wrist Curls 25kgX15 X8

Notes:
WOW awesome pump although i am zero carbed, the pump took longer to come but it came. sweated like an animal it's really a challenge and i underestimated that workout. It kicked my butt that i couldn't do cardio afterwards, it'll take a week to adapt so maybe i'll do cardio on offdays only till i get fat adapted. Also drag curls killed me i couldn't believe i'd be humbled by that weight. Energy reserves are so low but still i see carbs at home and have no cravings. diet will follow at night

dyskee
04-03-09, 4:33 pm
Here's the rundown for today's diet(please make suggestions):

breakfast: 3 eggs boiled and 2 sausages + 1000mg fiber tabs

lunch: 1 large hen breast, a big bowl of cucumbers and lettuce + 100mg fiber tabs

post workout: heavy whipping cream + 1.5 scoops whey (bought it today )+ 1000mg fiber tabs

dinner: 3 egg omlette with 2 sausages and 1 slice of gouda cheese

Totals: 1,818cals 128.1F 16.4C 149.7P
63% 4% 33%

dyskee
04-04-09, 5:07 pm
Lower Body:

Squats 100lbsX8 X5, 100lbsX6 X2, 100lbsX8*
Leg Curls 25kgX8 X7, 25kgX6 X1
standing Calve Raises 120lbsX15 X8

cardio: 45mins

*Keto rant:
At the last set i got 3 reps then took each rep at a time. I found that between 4pm and 7pm i become a moody twat and i get very nervous and become an "ass". Other than that it was nice feeling full all day. Diet will follow.

dyskee
04-04-09, 7:25 pm
breakfast: 3 eggs scrambled and 2 sausages and 1 slice gouda cheese + 1000mg fiber tabs

lunch: 4 small BSS chicken breasts, a big bowl of cucumbers and lettuce + 1000mg fiber tabs

post workout: heavy whipping cream + 1.5 scoops whey

dinner: 3 egg omlette with 2 ground meat patties w/ butter and 1 slice of gouda cheese


Total 2,508cals 164.3F 12.3C 240.8P


Fat(59%) Carbs (2%) Protein (39%)

Pizzalamp
04-04-09, 8:51 pm
Here's the rundown for today's diet(please make suggestions):

breakfast: 3 eggs boiled and 2 sausages + 1000mg fiber tabs

lunch: 1 large hen breast, a big bowl of cucumbers and lettuce + 100mg fiber tabs

post workout: heavy whipping cream + 1.5 scoops whey (bought it today )+ 1000mg fiber tabs

dinner: 3 egg omlette with 2 sausages and 1 slice of gouda cheese

Totals: 1,818cals 128.1F 16.4C 149.7P
63% 4% 33%
diet looks ok-but i would add some carbs to breakfast(like 2 pieces of toast or a small bowl of oats) and post training have protein and carbs-like whey and bananna...and have the whey and cream pre workout

dyskee
04-05-09, 12:00 pm
diet looks ok-but i would add some carbs to breakfast(like 2 pieces of toast or a small bowl of oats) and post training have protein and carbs-like whey and bananna...and have the whey and cream pre workout

shouldn't the net carbs be less than 30grams??

dyskee
04-05-09, 8:29 pm
breakfast: 3 eggs scrambled and 2 sausages and 1 slice gouda cheese + 1000mg fiber tabs

snack: 1 scoop whey+2 spoons peanut butter+water

lunch: 3 small BSS chicken breasts, a big bowl of cucumbers and lettuce and olives + 1000mg fiber tabs


dinner: 3 egg omlette with minced beef w/ butter and 1 slice of gouda cheese


Total 2,941cal 171.6F 17.0C 322.9P
53% 2% 45%

20 mins jumping jacks cardio

Pizzalamp
04-05-09, 11:06 pm
shouldn't the net carbs be less than 30grams??

I FEEL FOR U THAT U SHOULD HAVE SOME CARBS IN YOUR DIET

dyskee
04-06-09, 8:06 pm
I FEEL FOR U THAT U SHOULD HAVE SOME CARBS IN YOUR DIET

maybe i'll stick to ur first option and have 2 carb ups??

Upper Body:

Wide grip smith neck press 40kgX8, 50kgX8, 55kgX8 X3, 55kgX6 X3
Cable Rope pulldowns 45kgX8 ,50kgX8 X7
Lateral Raises 70lbsX8 X7, 70lbsX6 X1
Drag Curl 15kgX8 X8
Triceps Extension 80lbsX8 X8
Wrist Curls 25kgX15 X8

cardio:45mins

Notes:
pump isn't bad, found my groove on neck presses today they are really nice. cravings are starting to go away and iam ok.

Diet:
brekkie: 1 spoon pb+1 scoop whey+water
snack: 2 burger patties+ 4 cucumbers
lunch: 3 eggs+1/2lb minced beef
workout:
dinner: 1 tuna can+olives+mayo
latenight:1 small hen breast+4 chuncks of grilled meat

dyskee
04-08-09, 12:16 pm
Yesterday's Diet:

brekkie: 1 spoon pb+1 scoop whey+water
snack: 2 burger patties+ 4 cucumbers
lunch: 3 bss chicken breasts+ salad
dinner: 1 tuna can+olives+mayo
latenight:4 burger patties +mayo+salad.

didn't train yesterday i was so tired so did 30 mins of cardio.

Trained lower body today:

leg presses: 60kgX20 X1 , 100kgX8 X4 , 60kgX7 X4*
leg curls: 25kgX8 X8
leg ext: 50kgX8 X8
calf raises: 120lbsX15 X8

today's diet will be posted at night.

dyskee
04-08-09, 7:12 pm
today's Diet:

brekkie: whipping cream+1 scoop whey+water
snack: 1 tuna can+olives+mayo
snack: 1 spoon pb+1 scoop whey+water
lunch: 3 burger patties+ salad and mayo
dinner: 3 bss chicken breasts+ salad
latenight:1 hen thigh+ alot of cashews and pistachios.

rob_in_korea
04-08-09, 11:53 pm
Solid looking workouts dyskee. I agree with Pizzalamp, I think you need to add some more carbs in your diet.

-Rob

Pizzalamp
04-09-09, 8:38 am
Solid looking workouts dyskee. I agree with Pizzalamp, I think you need to add some more carbs in your diet.

-Rob

yeah man youre very very active and u do sports as well...youre body needs the carbs

dyskee
04-09-09, 6:33 pm
Solid looking workouts dyskee. I agree with Pizzalamp, I think you need to add some more carbs in your diet.

-Rob


yeah man youre very very active and u do sports as well...youre body needs the carbs

i don't know guys , just need to experiment and i always can add carb ups frequently, will be doing one on wednesday :D plus iam feeling better on a no carb diet than a low carb one. on low carbs i tend to fuck with my mind about eating little more carbs but by eliminating carbs at all it's easy.


Diet:

brekkie: 1 scoop whey+ whipped cream+ water+ice

lunch: 4 burger patties+ salad+mayo

dinner: 1lb burger with butter + cheddar molten cheese+ brocolli+ pickles.

Notes:
i was at a restuarant for the last meal and the waiter was surprised when i asked her to replace the fries with brocolli and to get me the burger without the bun loll

dyskee
04-11-09, 2:45 pm
todays diet:

brekkie: 3 boiled eggs+2 sausages
workout+cv
snack: 1 scoop whey+ ice+ whipped cream+ water
lunch: 1 hen breast+ salad+mayo
dinner: 1 hen thigh + salad+ mayo+ cauliflower*
late night: 1 scoop whey+pb+water +ice

* i usually down some brocolli but mum did something nice she boiled the cauliflower first then fried it in little oil it tasted like french fries and i checked the nutrition facts it has 0.7 gram of carbs 0.2 of which are sugars so it's keto friendly.

Pizzalamp
04-11-09, 10:05 pm
i don't know guys , just need to experiment and i always can add carb ups frequently, will be doing one on wednesday :D plus iam feeling better on a no carb diet than a low carb one. on low carbs i tend to fuck with my mind about eating little more carbs but by eliminating carbs at all it's easy.


Diet:

brekkie: 1 scoop whey+ whipped cream+ water+ice

lunch: 4 burger patties+ salad+mayo

dinner: 1lb burger with butter + cheddar molten cheese+ brocolli+ pickles.

Notes:
i was at a restuarant for the last meal and the waiter was surprised when i asked her to replace the fries with brocolli and to get me the burger without the bun loll
all right man...good luck w/ the diet

dyskee
04-12-09, 7:51 pm
thnx for the support grant :d i really need it.

here educate ur self bro , this is solid gold.
http://www.t-nation.com/free_online_article/sports_body_training_performance/rebuild_yourself_with_complexes&cr=

http://www.t-nation.com/free_online_article/sports_body_training_performance/complexes_for_fat_loss&cr=

dyskee
04-12-09, 7:53 pm
thnx for the support grant :d i really need it.

today's diet:

brekkie: 3 boiled eggs+2 sausages
lunch: 1 hen breast+ salad+mayo
snack: 1 scoop whey+ ice+ whipped cream+ water
snack: 1 scoop whey+pb+water +ice +creatine
workout
dinner: 1 hen thigh + salad+ mayo+olives
late night: 2 eggs

Lower Body:

Squats 110lbsX8 X8 (ngreat improvemet)
Leg Curls 25kgX8 X8
standing Calve Raises 180lbsX15 X8

cardio: 45mins

dyskee
04-14-09, 9:17 pm
Upper Body:

Wide grip smith neck press 40kgX8, 50kgX8, 55kgX8 X3, 55kgX7 X3
Bar pulldowns 50kgX8 ,55kgX8 X7
Lateral Raises 70lbsX8 X7, 70lbsX6 X1
Drag Curl 15kgX8 X8
Triceps Extension 80lbsX8 X8
Wrist Curls 25kgX15 X8

cardio:35mins

Notes:
played with neck presses found that i really enjoyed them on a slight incline or on a decline.

today's diet:

brekkie: 3 boiled eggs+2 sausages
lunch: 2burger patties+ salad+mayo
snack: 1 scoop whey+pb+water +ice +creatine
pre workout: 2 BSS chicken breasts + salad+ mayo+olives
workout
snack: 1 scoop whey+ ice+ whipped cream+ water
dinner: 3 BSS chicken breasts + salad+ mayo+olives


my carbup was supposed to be tomorrow but iam contemplating keeping it to friday just to be sure. And basically dave pulumbo recommends 1 cheat meal per week at the last meal of the day while lyle mcdonald and mario dipasqua recommend 1 0r 2 carbup days , iam basically doing the anabolic diet as thats the book i read and followed but iam scared of the idea of 1 whole day of carbs??

Pizzalamp
04-14-09, 9:23 pm
Upper Body:

Wide grip smith neck press 40kgX8, 50kgX8, 55kgX8 X3, 55kgX7 X3
Bar pulldowns 50kgX8 ,55kgX8 X7
Lateral Raises 70lbsX8 X7, 70lbsX6 X1
Drag Curl 15kgX8 X8
Triceps Extension 80lbsX8 X8
Wrist Curls 25kgX15 X8

cardio:35mins

Notes:
played with neck presses found that i really enjoyed them on a slight incline or on a decline.

today's diet:

brekkie: 3 boiled eggs+2 sausages
lunch: 2burger patties+ salad+mayo
snack: 1 scoop whey+pb+water +ice +creatine
pre workout: 2 BSS chicken breasts + salad+ mayo+olives
workout
snack: 1 scoop whey+ ice+ whipped cream+ water
dinner: 3 BSS chicken breasts + salad+ mayo+olives


my carbup was supposed to be tomorrow but iam contemplating keeping it to friday just to be sure. And basically dave pulumbo recommends 1 cheat meal per week at the last meal of the day while lyle mcdonald and mario dipasqua recommend 1 0r 2 carbup days , iam basically doing the anabolic diet as thats the book i read and followed but iam scared of the idea of 1 whole day of carbs??

u gotta do what the diet recomends...they ahve the carb up day for a reason...if u dont have your carb up day you risk losing the effects of the fat burning from the diet

dyskee
04-15-09, 9:07 am
u gotta do what the diet recomends...they ahve the carb up day for a reason...if u dont have your carb up day you risk losing the effects of the fat burning from the diet

ok then i'll carbup on friday morning :D before workout, get ready for the pump.

dyskee
04-16-09, 7:28 pm
lower body today:

leg presses: 60kgX20 X1 , 100kgX8 X4 , 80kgX8 X4
leg curls: 35kgX8 X5, 35kgX6 X3
leg ext: 50kgX8 X8
Deadlifts: 65kg 8X8*
calf raises: 190lbsX15 X8

cardio: 45mins walking and some sprints.

* did 4 stiff legged style and 4 conventional

tomorrow's the refeed it's going to be a monster upperbody session :D



diet:

brekkie: 3 eggs+2 sausages

lunch: salad+ mayo+ 3bss chicken breasts

preworkout: whipperd cream+ whey +pb+ice +water and belnd (very nice shake tastes like icecream)

post workout: grilled meat+ pickles

late: chicken salad

dyskee
04-17-09, 6:35 pm
Upper Body:

Parallel Bar Dips 5X8, 2X7, 1X6
Cable V Rows 120lbsX8, 140lbsX8 X7
db Lateral Raises 8kgX8 X8
db curls 8kgX8 X8
Triceps Extension 80lbsX8 X8
Wrist Curls 25kgX15 X8
reverse curls 25kgX15 X8

cardio: 40 mins

Notes:
pump is super amazing oh i love carbs
my muscles are bursting out of my skin hours after training thats a great feeling and i got pain today from the severity of the pump
and i got to eat nice stuff, looking forward to 3 days , christian thibadeau says that the body will look at it's best 3 days after a carbup.

diet:

break fast: 1 cup muesli +milk+honey + 4 eggwhites

workout and cardio

post workout: 1 big plate of rice macaroni lentils hommus and salsa + 2 bss chicken breasts

slept and woke from sleep because of painful pumps

dinner: wentout for pasta with white sause and mushrum and 16oz. fried chicken + apple pie

rob_in_korea
04-19-09, 9:51 am
Workouts are looking great dyskee. I did Javorek's training routine for 6 weeks a couple of years ago. They were some tough workouts.

-Rob

dyskee
04-19-09, 6:51 pm
Workouts are looking great dyskee. I did Javorek's training routine for 6 weeks a couple of years ago. They were some tough workouts.

-Rob

wow those javoreks complexes , they are fuckin hard we did them in rowing season.

Lower Body:

Squats 110lbsX8 X2, 120lbs X8 X3, 120lbsX6 X2, 120lbs X5 (PR)
Leg Curls 25kgX8 X1 , 30kgX8 X5 , 30kgX7 X2
standing Calve Raises 180lbsX15 X8

cardio: 45mins

diet:

brekkie: 1 scoop whey + whipped cream+ ice+pb+water

lunch: salad+chicken +mayo

snack: 3 eggs + 2 sausages

workout

post: 1 scoop whey+pb+ water

dinner: salad+ chikcen+mayo+cashews

late night: 2 eggs

Pizzalamp
04-19-09, 9:56 pm
im digging the mayo

dyskee
04-20-09, 3:19 pm
im digging the mayo

its a fair game bro, it's fatzzzz

Upper Body:

Wide grip smith neck press 40kgX8, 50kgX8, 55kgX8 X4, 55kgX7 X2
Bar pulldowns 50kgX8 ,55kgX8 X7
upright rows 20kgX8 X5 ,20kgX6 X3
Drag Curl 15kgX8 X8
Triceps Extension 80lbsX8 X8
Wrist Curls 25kgX15 X8
ss
reverse wrist curl 20kgX15 X5
ss
reverse curls 20kgX12 X5

dyskee
05-05-09, 8:06 pm
haven't been posting lately because of the midterms, kept training but was trainin at home so here's what i did the last week:

sunday: get a stop watch set the counter to 20 mins every min do 5 chins 10 pushups 15 squats + 30mins cardio

monday*: dealifts 7X1 at 130kg PR (and iam weighing 62kg now) + 8 sets of v-chins ss dips

tuesday: 400m sprints

wednesday: deck of cards workout spades= 100lb bb power cleans, hearts= pullups, clubs= pushups, diamonds= hanging leg raises+ 60mins cardio

thursday: off

friday: fullbody stuff

sat &sun rest
monday we had a storm so weather wasn't permitting training
today rest

tomorrow will get back to vince's training phase 2 called the california split:
d1: chest&back
d2:legs
d3: shoulders&arms
off
repeat

will also be following his supplement protocol of Amino loading and i got no xplode so will be adding that to the mix

dyskee
05-06-09, 4:24 pm
Day 1: chest&back

smith low incline press: 45kgX15,55kgX10, 65kgX10, 75kgX10
ss
behind neck pulldowns: 50kgX15, 60kgX10, 65kgX8 X2

BB bench press: 45kgX12, 55kgX12, 65kgX6,5
ss
Db rows: 25kgX10, 30kgX 8,7,6

chins: bwX 10,7,6,6
ss
pushups: bwX30, 20, 15, 12

machine pullovers:
60kgX15,12 (burn)

Abs:
hanging leg raises
crunches
knee raises
twists

cardio:60mins walk &jog

NOTES:
this no xplode is working, damn i was feeling focused thati didn't mind y surroundings at all. Not a placebo effect as i can tell the difference plus i was skeptic about it anyways but the truth it works. On the pushups we have like a ladder with 4 levels of incline i tried to do 10reps at each level then switching to the lower level without rest till faliure major pump with the chins and when cardio time came i was still full of energy. iam feeling good about this.

Pizzalamp
05-07-09, 9:36 am
hope midterms go well

workouts look on point as usual

dyskee
05-07-09, 12:16 pm
thnx grant two actually came out, i got 80% in deustsch and 100% in Scientific thinking. proves that bodybuilders are not stupid meatheads :D and i applied at a summer internship in vodafone hope they call back.

Day2: legs

leg extensions 55kgX15, 60kgX12, 65kgX12, 70kgX10
ss
leg curls 25kgX15, 30kgX12, 35kgX10,10

squats 45kgX8, 55kgX8, 65kgX8, 75kgX6

conventional deadlifts 65kgX10, 100kgX6, 120kgX5,5

leg presses 100kgX12, 100kgX12 drop 60kgX10, 60kgX20

calf raises 8X15 180lbs

cardio 60 mins

Notes:
pump still going strong and actually its painful. Waiting for tomorrow to train the beach muscles will be wearing a sleevless shirt maybe i'll get a few pics in action

dyskee
05-08-09, 7:09 pm
Add no xplode to carbs and thats what u get:
http://i228.photobucket.com/albums/ee170/dyskee/DSC00843.jpg
http://i228.photobucket.com/albums/ee170/dyskee/DSC00845.jpg

Day3: Delts&arms

BB military presses 35kgX10, 45kgX8, 55kgX4.5, 45kgX7

Cable side laterals 20lbsX20,15,12,12

Db bentover laterals 8kgX12,12,12

Machine presses 50kgXfaliure drop 30kgXfaliure drop 10kgXfaliure

E-Z curls 20kgX20, 30kgX12, 40kgX10,8
ss
Rope pressdowns 70lbsX15, 80lbsX12, 90lbsX10,8

Db incline curls 10kgX12, 12kgX8,6
ss
E-Z skulls 20kgX12, 30kgX10,10

Db spider curls 10kgX10,8,8
ss
E-Z close grip bench 40kgX10, 50kgX8,8

Db hammer curl 15kgX8,8,6
ss
Wrist curls 5X20

Cardio: 30 mins due to friends moaning too much.

Notes:
do i need to say anything after the pics??

dyskee
05-11-09, 5:51 pm
Day 1: chest&back

BB bench press: 45kgX20, 55kgX12, 65kgX8, 75kgX6
ss
bent over bb rows: 45kgX10, 55kgX 10X2 , 65kgX7

bb incline press: 55kgX12,12,8,8
ss
T-bar rows: 45kgX12, 55kgX12, 65kgX8 X2

pullups: bwX 8,8,6,6
ss
dips: bwX8,8,8,8

Abs:
hanging leg raises

Notes:
today was supposed to be all dumbell day for pressing but i had 40 mins to grab this workout and shower between classes in uni's gym which i don't like cause it's crowded so had to use bars and rest was non existant . pumps were over the place as usual as well as focus.

dyskee
05-12-09, 7:48 pm
Day2:Legs

leg extensions 50kgX20,60kgX15, 70kgX12 X2 (pr)
ss
leg curls 25kgX20, 30kgX15, 35kgX10,8

squats 45kgX12, 55kgX10, 65kgX8, 75kgX8, 85kgX6

stiff legged deads 45kgX15, 65kgX15, 75kgX12 X2

db lunges 12kgX10steps, 15kgX8steps X2

calf raises:5X15 180lbs

Notes:
found my sweetspot on NO-Xplode it's 1.5 scoops and the concentration and endurance is amazing today's workout was too good to be true, some ass had to screw it up. He kept coming to me and saying why do u squat too low its wrong i was polite thanked him and told him i liked my way better while i was squatting he put a chair under my butt so i racked the weights threw the chair away and told him to fuck off politley. I HATE THESE PPL.

dyskee
05-13-09, 4:05 pm
day 3: Delts & arms

db presses 15kg (each hand)X15, 20kgX12, 22kgX8,6 (PR)
machine laterals 50lbsX15, 70lbsX10,10, 75lbsX7(pr)
db upright rows 15kgX10,10,8,6

cable curls 100lbsX12, 110lbsX10, 120lbsX10,8
ss
pressdowns 100lbsX12, 110lbsX10, 120lbsX10,8

db curls 15kgX8,8, 17kgX5(pr)
ss
db one hand extensions 10kgX12,10,10,10

db concentration curls 12kgX10,8,8
ss
E-Z close grip bench 45kgX10, 55kgX8, 60kgX6

close grip chins faliure
ss
tri dips faliure

cardio:1 hour

rob_in_korea
05-13-09, 11:35 pm
Awesome workouts dyskee. Crazy supersets...

-Rob

Pizzalamp
05-14-09, 10:23 pm
Day2:Legs

leg extensions 50kgX20,60kgX15, 70kgX12 X2 (pr)
ss
leg curls 25kgX20, 30kgX15, 35kgX10,8

squats 45kgX12, 55kgX10, 65kgX8, 75kgX8, 85kgX6

stiff legged deads 45kgX15, 65kgX15, 75kgX12 X2

db lunges 12kgX10steps, 15kgX8steps X2

calf raises:5X15 180lbs

Notes:
found my sweetspot on NO-Xplode it's 1.5 scoops and the concentration and endurance is amazing today's workout was too good to be true, some ass had to screw it up. He kept coming to me and saying why do u squat too low its wrong i was polite thanked him and told him i liked my way better while i was squatting he put a chair under my butt so i racked the weights threw the chair away and told him to fuck off politley. I HATE THESE PPL.
woah! u have lunatics working out w. u!

dyskee
05-15-09, 6:22 pm
Awesome workouts dyskee. Crazy supersets...

-Rob
Thnx rob, how are u doing now :D


woah! u have lunatics working out w. u!

ya the guy was mental :D

Day 1: chest&back

hammer strength flat press: 20kg(eachside)X12, 25kgX8, 30kgX5, 25kgX7
ss
hammer strength pulldowns: 20kg(each side)X12, 25kgX10, 30kgX8 X2

Db incline press: 22kgX10, 25kgX8, 27kgX6, 25kgX7
ss
Db rows: 25kgX10, 30kgX 8,7,6

chins: bwX 10,10,10,10
ss
pushups: bwX30, 20, 15, 12

machine pullovers:
60kgX15,12,8 (burn)

Abs:
hanging leg raises: i did these differently i used a parallel pullup and pulled myself midway and started doing them while hanging midway awesome pump, burn and core work 3X10

cardio: no cardio today, my friends were throwing me a bday party and i had an MUN session today so i had to juggle things alittle bit

dyskee
05-16-09, 6:55 pm
Day2: legs

leg extensions 50kgX20,60kgX15, 70kgX12, 75kgX(PR)
ss
leg curls 25kgX15, 30kgX12, 35kgX10,40kgX6(PR)

squats 45kgX8, 55kgX8, 65kgX8, 75kgX8, 80kgX5

conventional deadlifts 65kgX10, 100kgX6,6,6

leg presses 100kgX12, 100kgX12 drop 60kgX10, 60kgX20

calf raises 8X15 180lbs

cardio: no cardio

Notes:
ya i know i know, had to skip cardio but i did this whole workout in 28 mins. i had to get it done and hit the conference will post pics of the party tomorrow, Oh and the deads were close stance and touchn go reps , DAMAGING experience.

dyskee
05-17-09, 6:47 pm
Day3: Delts&arms

BB military presses 35kgX10, 45kgX10,8, 50kgX6 drop to 40X5 drop to 35X4

Cable side laterals 25lbsX20,15,15,15

Db bentover laterals 8kgX12, 10kgX12,12

Machine presses 60kgXfaliure drop 40kgXfaliure drop 20kgXfaliure (PR)

E-Z curls 20kgX20, 30kgX12, 40kgX10, 50kgX5(PR)
ss
Rope pressdowns 70lbsX15, 80lbsX12, 90lbsX10,8

Db incline curls 10kgX12, 12kgX10,10
ss
E-Z skulls 20kgX12, 30kgX10, 40kgX6 (PR)

Db spider curls 10kgX10,10,10
ss
E-Z close grip bench 40kgX10, 50kgX8, 60kgX6

Db hammer curl 15kgX8,8,8
ss
Wrist curls 5X20

chins 2 sets faliure
ss
tri dips 2 sets faliure

Cardio: 80 mins.

Notes:
was tired today, because i had to wait at uni till 7pm because we were waiting for the minister of population and housing to give a speech at the opening of our MUN conference.

Pizzalamp
05-17-09, 11:24 pm
Youve Been Hitting It Hard Every Time In Here
Love It

dyskee
05-20-09, 6:32 pm
Youve Been Hitting It Hard Every Time In Here
Love It

thnx brother, it's the only way if i want to be something :D

here are the last two workouts , haven't had the time to post

Day 1: chest&back

BB bench press: 45kgX20, 55kgX12, 65kgX8, 75kgX8, 80kgX5 (PR)
ss
bent over bb rows: 45kgX10, 55kgX 10X2, 65kgX7 X2

bb High incline press: 55kgX12 X2, 65kgX6,5
ss
T-bar rows: 45kgX12, 55kgX12, 65kgX8 X3

pullups: bwX 10,10,10,10
ss
dips: bwX9,9,9,9

Db pullovers: 17kgX15, 20kgX12, 25kgX10

Abs:
hanging leg raises: i did these differently i used a parallel pullup and pulled myself midway and started doing them while hanging midway awesome pump, burn and core work 3X10, and other stuff

cardio: 1 hour


Day2:Legs

leg extensions 55kgX20,65kgX15, 75kgX12, 80kgX10(PR)
ss
leg curls 25kgX15, 30kgX12, 35kgX10,40kgX6

squats 45kgX10, 55kgX10, 65kgX8, 80kgX6, 80kgX5 drop 65kgX4 drop 45kgX10

stiff legged deads 45kgX15, 65kgX15, 75kgX12, 80kgX8 (PR)

db lunges 12kgX10steps X3

Cardio 30mins

Notes:
yesterday and the day before , i was constantly tired so i thought it was nothing but today iam sure i went hypoglycemic i almost passed out squatting and i was very very very tired and i felt generally hot ,and i know how hypoglicemea feels like i had before a couple of times the drowziness is unmistakable so went home and ate a shitload of carbs, feeling better now so i decided that carbing up should be up to how my body feels.

dyskee
05-21-09, 6:22 pm
day 3: Delts & arms

db presses 15kg (each hand)X15, 20kgX12, 25kgX5,5 (PR)

machine laterals 50lbsX15, 70lbsX10,10, 75lbsX7 drop to 60lbsX faliure drop 50lbsXfaliure drop 30lbsXfaliure

db upright rows 15kgX10,10,10, 10 drop to 12kgXfaliure drop 10kgXfaliure

cable curls 100lbsX15, 110lbsX12, 120lbsX12 130lbsX6 (PR)
ss
pressdowns 100lbsX15, 110lbsX12, 120lbsX12, 130lbsX10(PR)

db curls 15kgX8,8,8
ss
db one hand extensions 10kgX12,10,10

db concentration curls 12kgX10,10,10
ss
BB close grip bench 55kgX10, 65kgX6,5

close grip chins faliure X3
ss
tri dips faliure X3

Notes:
had a carb fest before and after so the pump was strongggggggggggggg and my forearms were like popeye's, i haven't used heavyweights today more of a pumping workout and will take friday and staurday off to rest. One interesting fact is that since i started abusing amino acids around workout i gained 2kgs and iam thicker and denser :D

Pizzalamp
05-22-09, 10:57 pm
Thats Scary W/ The Carbs Man...def Listen To Your Body And Make Sure Youre Eatng Enough...be Safe

dyskee
05-26-09, 5:37 pm
Thats Scary W/ The Carbs Man...def Listen To Your Body And Make Sure Youre Eatng Enough...be Safe

ya i know :D i overdid carbs over the weekend then ate out and got food poisoning so rested 3 days and began again

Day 1: chest&back

hammer strength flat press: 20kg(eachside)X20 (PR), 25kgX12, 30kgX10, 30kgX9
ss
hammer strength pulldowns: 20kg(each side)X15, 25kgX12, 30kgX10, 32.5kg X8 (PR)

Db incline press: 22kgX10, 25kgX8, 27kgX6, 25kgX7
ss
Db rows: 30kgX 10,10,10,10

chins: bwX 10,10,10,10
ss
pushups: bwX30, 20, 15, 12

machine pullovers:
60kgX15,12,8 (burn)

Abs:
hanging leg raises: i did these differently i used a parallel pullup and pulled myself midway and started doing them while hanging midway awesome pump, burn and core work 3X10

cardio: 30 mins





Day2: legs

leg extensions 60kgX20,70kgX15, 80kgX12, 85kgX10(PR)
ss
leg curls 25kgX15, 30kgX12, 35kgX10,40kgX6

squats 45kgX10, 55kgX10, 65kgX8, 80kgX6, 80kgX6 drop 65kgXfaliure drop 45kgXfaliure

conventional deadlifts 65kgX10, 100kgX6,6, 120kgX3

leg presses 100kgX12, 100kgX12, 140kgX10 drop 60kgX10, 60kgX20

calf raises 8X15 180lbs

cardio: 45mins

Notes:
done in 30 mins in and out no abs but i rarely train them.

dyskee
05-27-09, 2:53 pm
Day3: Delts&arms

Smith military presses 35kgX15, 45kgX15,15, 50kgX8,8,8

Db side laterals 10kgX15,15,15,15, 5kgX100

Db bentover laterals 10kgX15,15,15

Smith behind neck presses 55kgX15,12

E-Z curls 20kgX20, 30kgX12, 40kgX10, 50kgX5(PR)
ss
Rope pressdowns 80lbsX15, 90lbsX12, 100lbsX10,8(PR)

Db incline curls 12kgX10,10,10
ss
E-Z skulls 20kgX12, 30kgX10, 40kgX6

BB hammer 35kgX15,15,15
ss
Seated tricep dips Bw 50, 30, 30

chins 3 sets faliure

Cardio: No cardio

Notes:
Didn't want to go heavy today at all infact i was training because i was off from studting so i thought i'd do something else but i was not in the mood. i don't know how to come off keto without getting fat so i though about carbing up frequently next week and the one after will be carbing every 3rd day then every 2nd day for another 2 weeks then everyday and next week will be a temp change in workout plans. Need demanding routine to burn off the carbs then will be back to the cali split i love it.

NJC_Manhattan
05-27-09, 2:55 pm
Haven't been here in a while. Still looking strong.

Pizzalamp
05-27-09, 9:28 pm
hows life my friend
u gotta be looking shredded;)

dyskee
05-28-09, 9:52 am
Haven't been here in a while. Still looking strong.

thnx bro, how are u doing?

dyskee
05-28-09, 9:59 am
hows life my friend
u gotta be looking shredded;)

life is hard grant , final exams are killing me :D. shredded not there yet but pretty lean i have 4 more weeks then it's over shredded or not iam going to utilise my summer vacation starting on july first to getting bigger.

Pizzalamp
05-28-09, 10:04 am
life is hard grant , final exams are killing me :D. shredded not there yet but pretty lean i have 4 more weeks then it's over shredded or not iam going to utilise my summer vacation starting on july first to getting bigger.

hang in there man
hope u do well on finals

dyskee
05-29-09, 10:37 am
hang in there man
hope u do well on finals

thnx grant :D

Day 1: chest&back

BB bench press: 55kgX20, 65kgX15, 75kgX10, 80kgX6 (PR)
ss
bent over bb rows: 45kgX20, 55kgX12, 65kgX8, 75kgX6 (PR)

bb High incline press: 55kgX12, 65kgX8,8
ss
T-bar rows: 55kgX12, 65kgX8,75kgX6

pullups: BW X 10,10,10,10
ss
dips: BW X 1 to 10 to 1

Db pullovers: 17kgX15, 20kgX12, 25kgX10

Abs:
circuit

Cardio: 20 mins HIT

dyskee
05-30-09, 3:17 pm
Day2:Legs

leg extensions 60kgX20,70kgX15, 80kgX12, 85kgX10(PR)
ss
leg curls 25kgX15, 30kgX12, 35kgX10,40kgX8

squats 45kgX20, 55kgX15, 55kgX6 X6

stiff legged deads 45kgX15, 55kgX15 55kgX6 X15

db lunges 12kgX10steps X3

Cardio 30mins

Notes:
i wasn't in the mood also today so i did high reps. also next week is gonna be the last week on the cali split i'll have to do a bodypart perday to totally annihalte it so that i could eat carbs.

dyskee
06-01-09, 3:43 pm
Ok so having finals this month , thus hitting the Gym 6 days a week isn't practical and i have a dreadmill at home so will be hitting fullbody 3 times a week and cardio everyday i hope. Started eating clean carbs today so i guess binges are out till iam carb adapted back.

Doing chad waterbury's "The waterbury method workout":

Day1:

BB back squats 45kgX3, 55kgX3, 65kgX3, 75kgX3 X7

A1) Weighed dips bw+8kgX6, bw+10kgX6, bw+15kgX6 X2
A2) BB bentover rows 45kgX6, 55kgX6, 65kgX6 X2

B1) E-Z skull crushers 30kgX6, 40kgX6, 5,5
B2) E-Z curls 30kgX6, 40kgX6 X3

C) Forearms and abs

Cardio: 20mins

Notes:
workout is amazing finished in 30 mins, the 10X3 set/rep scheme is amazing i was able to go ATG on squats on all sets so next time will probably try increase weight i can see a 100kg in the near future. Basically u get 1 Major excercise 10X3 then u superset others for 4X6.

dyskee
06-03-09, 2:28 pm
Day2:

BB bench press 55kgX3, 65kgX3, 70kgX3, 80kgX3 75kgX3 X6

A1) Deadlifts 65kgX6, 110kgX6, 110kgX5, 85kgX6
A2) BB seated mil presses 30kgX6, 35kgX6, 45kgX6, 50kgX6

B1) Standing calf raises 140lbsX6, 180lbsX6, 200lbsX6 X2
B2) E-Z upright rows 30kgX6, 40kgX6 X3

C) 1 arm tricep pressdowns 30lbsX6, 40lbsX6, 50lbsX6 X2

Cardio: 20mins AM, 30 mins post workout

Notes:
Nice pump on the 10X3 excercise, went up to 80kg but it was too heavy to complete so i did 75kg it was still very hard to complete the 10 sets so i'll be using the same weight next time. Same for deads on the last set i felt i couldn't make it so i dropped the weight.

dyskee
06-05-09, 10:59 am
Day 3:

Weighed chins bwX3, bw+10kg X3 X4, bw+12kg X3 X5

A1) BB decline bp 50kgX6, 60kgX6, 70kgX6, 80kgX6
A2) Db hammer curls 12kgX6, 15kgX6 X3

B1) Calf raises 160lbsX6, 180lbsX6, 220lbsX6 X2
B2) lying leg curls 25kgX6, 30kgX6, 35kgX6, 40kgX6

C) Db lunges 12kgX6 X4

Cardio: 30mins SBC

dyskee
06-08-09, 8:01 pm
Day1:

BB back squats 45kgX3, 60kgX3, 70kgX3, 75kgX3 X7

A1) Weighed dips bw+10kgX6, bw+15kgX6 X3
A2) BB bentover rows 45kgX6, 55kgX6, 65kgX6 X2

B1) E-Z skull crushers 30kgX6, 40kgX6 X3
B2) E-Z curls 30kgX6, 45kgX6 X3

C) Forearms and abs

Cardio: 20mins swimming

Notes:
next time all weights up for sure

Pizzalamp
06-08-09, 11:14 pm
Day1:

BB back squats 45kgX3, 60kgX3, 70kgX3, 75kgX3 X7

A1) Weighed dips bw+10kgX6, bw+15kgX6 X3
A2) BB bentover rows 45kgX6, 55kgX6, 65kgX6 X2

B1) E-Z skull crushers 30kgX6, 40kgX6 X3
B2) E-Z curls 30kgX6, 45kgX6 X3

C) Forearms and abs

Cardio: 20mins swimming

Notes:
next time all weights up for sure
nice!

dyskee
06-10-09, 5:59 pm
nice!

thnx bro jus doing what i can :D

Day2:

BB bench press 50kgX3, 60kgX3, 70kgX3, 80kgX3 X7

A1) Deadlifts 60kgX6, 100kgX6 X3
A2) BB seated mil presses 30kgX6, 40kgX6, 50kgX6, 60kgX6(PR)

B1) Standing calf raises 140lbsX6, 180lbsX6, 200lbsX6 X2
B2) E-Z upright rows 30kgX6, 40kgX6, 50kgX6 X2 (PR)

C) 1 arm tricep pressdowns 30lbsX6, 40lbsX6, 50lbsX6 X2

Cardio: 20mins swimming

Notes:
They threw away the old bars at the gym and bought new 20kg bars thats why every thing is down in weight 5kgs, also they bought 6 new hammer strength machines can't wait to try them. Did 20 mins of non stop laps at the pool and there's another session at night.

dyskee
06-12-09, 11:58 am
Day 3:

Weighed chins bwX3, bw+10kg X3, bw+12kg X3, bw+15kg X3 X7 (PR)

A1) BB decline bp 60kgX6, 70kgX6, 80kgX6, 90kgX6(PR)
A2) Db hammer curls 15kgX6, 17kgX6 X3 (PR)

B1) Calf raises 160lbsX6, 180lbsX6, 220lbsX6 X2
B2) lying leg curls 25kgX6, 30kgX6, 35kgX6, 40kgX6

C) Db lunges 12kgX6, 17kgX6 X3 (PR)

Cardio: 20mins swim

NOTES:
An all PR workout today amazing.

Pizzalamp
06-13-09, 3:47 pm
i like ya cardio choice
beats walking on a treadmill HMMMMMMMMMMMMMMMM

dyskee
06-13-09, 4:14 pm
i like ya cardio choice
beats walking on a treadmill HMMMMMMMMMMMMMMMM

Its very hot in here these days 40 degrees Celsius so iam dripping sweat after the workout and the swim cools me down plus burns lots of cals i cover around 700m in these 20 mins and i do the treadmill at night everyday for 50 mins and on offdays i do 2 sessions so its pretty damn good :D

did first session of today 50 mins of cardio

dyskee
06-15-09, 6:27 pm
Day1:

BB back squats 40kgX3, 60kgX3, 70kgX3, 75kgX3, 80kgX3 X6(PR)

A1) Weighed dips bw+10kgX6, bw+15kgX6, bw+17kgX6,5(PR)
A2) BB bentover rows 40kgX6, 50kgX6, 60kgX6, 65kgX6

B1) E-Z skull crushers 30kgX6, 40kgX6 X3
B2) E-Z curls 30kgX6, 40kgX6, 45kgX6, 50kgX5(PR)

C) Forearms and abs

Cardio: 30mins jogging

Notes:
As promised weights up, 12 days left on cutting then will slowly transition to a bulk.

dyskee
06-15-09, 6:38 pm
30 mins pm cardio

rob_in_korea
06-15-09, 10:55 pm
Outstanding workouts dyskee. Congrats on hitting all those PRs.

-Rob

dyskee
06-16-09, 5:45 pm
Outstanding workouts dyskee. Congrats on hitting all those PRs.

-Rob

thnx rob, iam doing my best.

40 ins of HIIt and sbc