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soulspline
05-20-10, 9:21 am
great workout bro......haha nice workout on the weekend!......do you box too or is that something you do for cardio?

thanx bro :)
ah nope i practice karate shotokan back in the days so yeah i do those stuff to practice my movements and flex

soulspline
05-20-10, 9:24 am
wednesday yesterday

ok i got bored at home bec its my rest day did some shoulder presses and upright rows

today thursday
machine rows
10 100
10 x 160
10 x 160
10 x 220
10 x 220
8 x 300
5 x 350
5 x 350

lat pulls 4 x 12 x 100-190

db rows 3 x 5

spider rows
3 x 10 x 110

deads
3 x 10-3 x 100-200

C.Coronato
05-20-10, 2:52 pm
Looking good bro, for a "rest day" lol

soulspline
05-21-10, 10:03 pm
Looking good bro, for a "rest day" lol

thanx bro :) yeap for a rest day hahahah

soulspline
05-21-10, 10:06 pm
friday guns day
standing preachers using ez bar 3 x fails
ez bar curls 3 x fails
reverse grip curl 3 x fails
cable pulls for biceps 4 x 12
preacher - using hellraiser routine- 4 x 8 - to max another 3-5 reps
cable rope pulls 4 x 12
incline rope pulls 3 x 12
cable pressdown 4 x 12

sunny_max
05-22-10, 2:39 am
great volume on the gun show bro!....arms must be sore today! haha

jandirigma
05-22-10, 3:17 am
Bang those guns bro! Solid, solid, solid.

Psycho77
05-23-10, 8:00 pm
friday guns day
standing preachers using ez bar 3 x fails
ez bar curls 3 x fails
reverse grip curl 3 x fails
cable pulls for biceps 4 x 12
preacher - using hellraiser routine- 4 x 8 - to max another 3-5 reps
cable rope pulls 4 x 12
incline rope pulls 3 x 12
cable pressdown 4 x 12


grrrrrrrrrr, now i wanna do guns.

hellraiser ka din pala ah, magkakasundo kayo ni joms

soulspline
05-24-10, 8:40 am
great volume on the gun show bro!....arms must be sore today! haha

sunny sunny thanx brother! yeap demn right


Bang those guns bro! Solid, solid, solid.

salamats kapatid


grrrrrrrrrr, now i wanna do guns.

hellraiser ka din pala ah, magkakasundo kayo ni joms

heheh nag babawas ako ng timbang lately din hahahah kaya minimix ko na yung heavey sa light talagang trip powerbuilding :)

soulspline
05-26-10, 12:14 am
monday

Monday: Chest/Shoulders

Chest
• Decline Smith Presses: 2 Sets x 12 Reps
• Flat Hammer Presses: 4 Sets x 25 Reps
• Incline Dumbbell Flyes: 3 Sets To Failure

Front/Side Delts
• Seated Dumbbell Presses: 1 Set x 25 Reps
• Reverse EZ Bar Presses: 1 Set To Failure
• Seated Dumbbell Side Laterals: To Failure


tuesday
Thursday: Back/Shoulders/Traps

Back
• Pull-ups: 3 Sets x 12 Reps
• Dead Lifts: 3 Sets x 10 Reps
• Dumbbell Rows: 3 Sets x 10 Reps
• Lat Pulldown: 3 Sets x 10 Reps

Rear Delts
• Rear Delt Machine: 2 Sets x 25 Reps

Traps
• Barbell Shrugs: 3 Sets x 12 Reps
• Dumbbell Shrugs: 3 Sets x 12 Reps
• Upright Rows: 3 Sets x 12 Reps

and mixing rages hellraiser on some routines

today - rest day :)

sunny_max
05-26-10, 12:21 am
thats some great work bro...you definitely need the rest haha.....have fun sleeping lol

sunny_max
05-26-10, 12:22 am
monday

Monday: Chest/Shoulders

Chest
• Decline Smith Presses: 2 Sets x 12 Reps
• Flat Hammer Presses: 4 Sets x 25 Reps
• Incline Dumbbell Flyes: 3 Sets To Failure

Front/Side Delts
• Seated Dumbbell Presses: 1 Set x 25 Reps
• Reverse EZ Bar Presses: 1 Set To Failure
• Seated Dumbbell Side Laterals: To Failure


tuesday
Thursday: Back/Shoulders/Traps

Back
• Pull-ups: 3 Sets x 12 Reps
• Dead Lifts: 3 Sets x 10 Reps
• Dumbbell Rows: 3 Sets x 10 Reps
• Lat Pulldown: 3 Sets x 10 Reps

Rear Delts
• Rear Delt Machine: 2 Sets x 25 Reps

Traps
• Barbell Shrugs: 3 Sets x 12 Reps
• Dumbbell Shrugs: 3 Sets x 12 Reps
• Upright Rows: 3 Sets x 12 Reps

and mixing rages hellraiser on some routines

today - rest day :)

*courtesy bump*

soulspline
05-26-10, 12:37 am
thats some great work bro...you definitely need the rest haha.....have fun sleeping lol

haha thanx bro will have much sleep today :)

jandirigma
05-26-10, 3:03 am
Keep up the big lifts bro! Oh, what gym are you in?

Psycho77
05-26-10, 9:05 pm
haha thanx bro will have much sleep today :)

I envy your lifts and your sleep. argghhhh.

and get a facebook account dude, and when you do, add me up.......michael_pesayco@yahoo.com

soulspline
05-31-10, 7:51 am
I envy your lifts and your sleep. argghhhh.

and get a facebook account dude, and when you do, add me up.......michael_pesayco@yahoo.com

dunt have any facebook bro :( why tuwing kelan ka na lang ba nakakapag lift?

soulspline
05-31-10, 7:53 am
today monday
Chest
• Decline Smith Presses: 2 Sets x 12 Reps
• Flat Hammer Presses: 4 Sets x 25 Reps
• Incline Dumbbell Flyes: 3 Sets To Failure

Front/Side Delts
• Seated Dumbbell Presses: 1 Set x 25 Reps
• Reverse EZ Bar Presses: 1 Set To Failure
• Seated Dumbbell Side Laterals: To Failure

and added some hellraiser routines on non failing sets

jandirigma
05-31-10, 8:24 am
today monday
Chest
• Decline Smith Presses: 2 Sets x 12 Reps
• Flat Hammer Presses: 4 Sets x 25 Reps
• Incline Dumbbell Flyes: 3 Sets To Failure

Front/Side Delts
• Seated Dumbbell Presses: 1 Set x 25 Reps
• Reverse EZ Bar Presses: 1 Set To Failure
• Seated Dumbbell Side Laterals: To Failure

and added some hellraiser routines on non failing sets
Gotta love the soreness after going to failure. That's gonna add some size for sure!

soulspline
06-04-10, 5:39 am
sorry for the late post just busy with effin deadlines- if i can only lift my deadlines like my deadlifts!- and my new DOG hahahaha recently bought a Belgian Malinois

heres what happen to my week PLus adding some hellraisers on the non failing sets

Tuesday: Quads/Hams

Quads (2 Full Rotations)
• Leg Presses: 4 Sets x 25 Reps
• Horizontal Leg Presses: 1 Set x 40 Reps
• Leg Extensions: 1 Set x 40 Reps

Hams
• Leg Curl Machine: 3 Sets To Failure

Wednesday: OFF

Thursday: Back/Shoulders/Traps

Back
• Pull-ups: 3 Sets x 12 Reps
• Dead Lifts: 3 Sets x 10 Reps
• Dumbbell Rows: 3 Sets x 10 Reps
• Lat Pulldown: 3 Sets x 10 Reps

Rear Delts
• Rear Delt Machine: 2 Sets x 25 Reps

Traps
• Barbell Shrugs: 3 Sets x 12 Reps
• Dumbbell Shrugs: 3 Sets x 12 Reps
• Upright Rows: 3 Sets x 12 Reps

Friday: Arms/Calves

Biceps
• Standing Dumbbell Curls: 2 Sets x 10 Reps
• Dumbbell Drag Curls: 1 Set x 20 Reps
• Incline Hammer Curls: 1 Set x 15 Reps

Triceps
• Close-Grip Benches: 1 Set x 25 Reps
• Tricep Press Downs: 1 Set x 25 Reps
• Double Arm Kickbacks: 1 Set x 25 Reps
• Bench Dips: 1 Set To Failure

Calves
• Seated Calf Raises: 3 Sets x 15 Reps
• Donkey Calf Raises: 3 Sets x 15 Reps

jandirigma
06-04-10, 6:19 am
Huge lifts! Great whole body killer right there! I tortured some clients today in the condo gym too, so you won't be the only guy in pain, hehe! Got them through a big session. Keep it up man! Dang, wish I had a dog in this condo. My dogs are living in other houses, cuz I can't keep 'em here. Lucky you.

soulspline
06-06-10, 2:50 am
Huge lifts! Great whole body killer right there! I tortured some clients today in the condo gym too, so you won't be the only guy in pain, hehe! Got them through a big session. Keep it up man! Dang, wish I had a dog in this condo. My dogs are living in other houses, cuz I can't keep 'em here. Lucky you.

hahaha sadista ka pla hahahaha ayos yan :) yeap been putty trainin the dog

sunny_max
06-08-10, 3:55 am
nice work in here brother.....looks brutal!

soulspline
06-10-10, 12:05 pm
nice work in here brother.....looks brutal!

thanx bro :)

soulspline
06-10-10, 12:06 pm
sorry late log on my journal hers what happen this week
Monday: Chest/Shoulders

Chest
• Decline Smith Presses: 2 Sets x 12 Reps
• Flat Hammer Presses: 4 Sets x 25 Reps
• Incline Dumbbell Flyes: 3 Sets To Failure

Front/Side Delts
• Seated Dumbbell Presses: 1 Set x 25 Reps
• Reverse EZ Bar Presses: 1 Set To Failure
• Seated Dumbbell Side Laterals: To Failure

Tuesday: Quads/Hams

Quads (2 Full Rotations)
• Leg Presses: 4 Sets x 25 Reps
• Horizontal Leg Presses: 1 Set x 40 Reps
• Leg Extensions: 1 Set x 40 Reps

Hams
• Leg Curl Machine: 3 Sets To Failure

Wednesday: OFF

Thursday: Back/Shoulders/Traps

Back
• Pull-ups: 3 Sets x 12 Reps
• Dead Lifts: 3 Sets x 10 Reps
• Dumbbell Rows: 3 Sets x 10 Reps
• Lat Pulldown: 3 Sets x 10 Reps

Rear Delts
• Rear Delt Machine: 2 Sets x 25 Reps

Traps
• Barbell Shrugs: 3 Sets x 12 Reps
• Dumbbell Shrugs: 3 Sets x 12 Reps
• Upright Rows: 3 Sets x 12 Reps

same as same doing some hell raisers on non failure sets

tmrw is guns day!!!

soulspline
06-14-10, 9:17 am
Chest
• Decline Smith Presses: 2 Sets x 12 Reps
• Flat Hammer Presses: 4 Sets x 25 Reps
• Incline Dumbbell Flyes: 3 Sets To Failure

Front/Side Delts
• Seated Dumbbell Presses: 1 Set x 25 Reps
• Reverse EZ Bar Presses: 1 Set To Failure
• Seated Dumbbell Side Laterals: To Failure

jandirigma
06-14-10, 11:57 am
Chest
• Decline Smith Presses: 2 Sets x 12 Reps
• Flat Hammer Presses: 4 Sets x 25 Reps
• Incline Dumbbell Flyes: 3 Sets To Failure

Front/Side Delts
• Seated Dumbbell Presses: 1 Set x 25 Reps
• Reverse EZ Bar Presses: 1 Set To Failure
• Seated Dumbbell Side Laterals: To Failure
Nice, I've been going to failure as finishers for the week, and it works like crazy! Packed some size?

soulspline
06-16-10, 2:40 am
Nice, I've been going to failure as finishers for the week, and it works like crazy! Packed some size?

yeap aching like hell :) today is also my rest day forgot to type my log ywesterday but later i will :)

soulspline
06-16-10, 2:42 am
Nice, I've been going to failure as finishers for the week, and it works like crazy! Packed some size?
see this - http://forum.animalpak.com/showthread.php?p=965841#post965841

soulspline
06-16-10, 4:34 pm
still doin routine 4 so here is my late log for the past 2 days
Tuesday: Quads/Hams

Quads (2 Full Rotations)
• Leg Presses: 4 Sets x 25 Reps
• Horizontal Leg Presses: 1 Set x 40 Reps
• Leg Extensions: 1 Set x 40 Reps

Hams
• Leg Curl Machine: 3 Sets To Failure

Wednesday: OFF

jandirigma
06-16-10, 11:20 pm
still doin routine 4 so here is my late log for the past 2 days
Tuesday: Quads/Hams

Quads (2 Full Rotations)
• Leg Presses: 4 Sets x 25 Reps
• Horizontal Leg Presses: 1 Set x 40 Reps
• Leg Extensions: 1 Set x 40 Reps

Hams
• Leg Curl Machine: 3 Sets To Failure

Wednesday: OFF
Nice density workout bro! That's gotta save a lot of time too, hehe!

soulspline
06-17-10, 4:07 am
Nice density workout bro! That's gotta save a lot of time too, hehe!

yeap been pretty busy at work aswell :(

jandirigma
06-17-10, 10:03 am
yeap been pretty busy at work aswell :(
Where you work at bro?

soulspline
06-17-10, 5:19 pm
Where you work at bro?
i work at home / personal studio i do comic work :)

jandirigma
06-17-10, 8:34 pm
i work at home / personal studio i do comic work :)
Astig!

soulspline
06-19-10, 10:14 pm
Astig!

thnx bro :)

soulspline
06-23-10, 3:21 am
been loosing lifting since yesterdays heat stroke... went to a hospital... might need to slow down a bit...

soulspline
06-23-10, 3:22 am
might just do some pumps here at home on my dbs... for awhile, doctors advised

soulspline
06-23-10, 3:22 am
keep strong brothers..avoid the Philippines SUN

soulspline
06-25-10, 9:28 pm
still resting- visited the hospital again yesterday....

soulspline
06-25-10, 9:29 pm
starting to itch! i need to start lifting again...hopefully by next week i can start again...

soulspline
06-29-10, 6:01 am
still resting at home...hoping i can be better soon again

soulspline
07-02-10, 2:42 am
its friday and im still resting to get my full 100% back...

jandirigma
07-02-10, 6:11 am
its friday and im still resting to get my full 100% back...
Get well soon! Nakaka-miss talaga mag buhat pag may sakit...

soulspline
07-04-10, 10:21 am
Get well soon! Nakaka-miss talaga mag buhat pag may sakit...

aw man sinabi mo pa bro...

soulspline
07-12-10, 1:59 am
been almost 2 weeks of resting gonna pump some chest later tonight hope for the best

jandirigma
07-12-10, 11:09 am
been almost 2 weeks of resting gonna pump some chest later tonight hope for the best
Yeah! Back in business!

soulspline
07-22-10, 12:51 am
finally feeling ok by now- ok been weeks of home training yesterday and monday already hit the gym and my strengths been slowly going back

so heres the low down
home training
poso - or deep well training ( yeah my dumbells here at home is a bit boring so i tried using my deep well and it kinda pumped my trice and lower chest
pumps with large bucket watering my whole yard
long pumps with bucket watering my whole yard

monday light chest and delts
incline db press 4 x 8-10
incline flyes 4 x 10
cable x 4 x 15
seated reverse ez bar press 2 x 18
side lats 3 x 12
uprightrows 3 x 8
shrugs 4 x fails

yesterday
wheels
squats 5 x 10
calves to fail
leg ex 4 x 12
leg curls 3 x 12
leg press 4 x 10
and some light guns for preparation for my arms training tommorow

GOOD TO BE BACK!!!!!!!!!!!!!!!!!!!!!!

soulspline
07-28-10, 7:35 am
today was
chest
• Decline Smith Presses: 2 Sets x 12 Reps
• Flat Hammer Presses: 4 Sets x 25 Reps
• Incline Dumbbell Flyes: 3 Sets x 10

Front/Side Delts
• Seated Dumbbell Presses: 2 Set x 25 Reps
• Reverse EZ Bar Presses: 2 Set x 10
• Seated Dumbbell Side Laterals 3 x 12

soulspline
07-29-10, 5:51 am
back day

lat pull downs 4 x 12-18
short grip pull downs 3 x 18-20
rows 4 x 12-18
spider rows 3 x 12-5

slowly getting back on my routine....

C.Coronato
07-30-10, 1:13 pm
No Deads??

soulspline
08-01-10, 9:15 pm
No Deads??

yeap been slowly getting up and recovering so slowly progressing by adding deads :)

soulspline
08-02-10, 5:58 am
Monday: Chest/Shoulders

Chest
• Decline Smith Presses: 2 Sets x 12 Reps
• Flat Hammer Presses: 4 Sets x 25 Reps
• Incline Dumbbell Flyes: 3 Sets To Failure

Front/Side Delts
• Seated Dumbbell Presses: 1 Set x 25 Reps
• Reverse EZ Bar Presses: 1 Set To Failure
• Seated Dumbbell Side Laterals: To Failure

slowly getting up and upping my lifts shuffling from light to heavy

soulspline
08-03-10, 6:18 am
rest day but might do some pumps for shit n giggles

Psycho77
08-03-10, 10:22 pm
pump na tayo!

soulspline
08-09-10, 2:03 am
pump na tayo!

sorry i had to leave too soon last friday bro.... :(

soulspline
08-09-10, 2:07 am
today monday - chest delts

incline flyes - 2 x 12 light going to a incline flyes 3 x 8 heavy no rest inbetween
incline press 4 x 8
cable X 4 x fails
seated hammers 1 x fail x 1 rep max heavy
side lats 4 x 12 no rest interval
to - upright rows using the plates only 3 x 8
to no rest inbetween going to front raises 2 x fails using the same plate

C.Coronato
08-09-10, 11:25 am
yeap been slowly getting up and recovering so slowly progressing by adding deads :)

Ahh ok ok, i hear yea! The rest looks good my man.

soulspline
08-11-10, 10:34 am
Ahh ok ok, i hear yea! The rest looks good my man.

today was rest day
BUT did some HRT on guns by my self by one hand and adding wts by other hand

yesterday was wheels
squats
10 x 100
10 x 100
10 x 100
8 x 120

leg ex
10 x 100
10 x 100
10 x 100
3 x 200
2 x 220

leg curls
4 x 12 x alternating heavey to light

failing calves own bdy wt

soulspline
08-18-10, 6:36 am
late journal entry again shit!

monday wasnt able to go to gym bec i just got home from manila

tuesday was chest and delts
Chest
• Decline Smith Presses: 2 Sets x 12 Reps
• Flat Hammer Presses: 4 Sets x 25 Reps
• Incline Dumbbell Flyes: 3 Sets To Failure

Front/Side Delts
• Seated Dumbbell Presses: 1 Set x 25 Reps
• Reverse EZ Bar Presses: 1 Set To Failure
• Seated Dumbbell Side Laterals: To Failure

wednesday
rest day with home practice of karate and some pumps

jandirigma
08-18-10, 11:19 am
late journal entry again shit!

monday wasnt able to go to gym bec i just got home from manila

tuesday was chest and delts
Chest
• Decline Smith Presses: 2 Sets x 12 Reps
• Flat Hammer Presses: 4 Sets x 25 Reps
• Incline Dumbbell Flyes: 3 Sets To Failure

Front/Side Delts
• Seated Dumbbell Presses: 1 Set x 25 Reps
• Reverse EZ Bar Presses: 1 Set To Failure
• Seated Dumbbell Side Laterals: To Failure

wednesday
rest day with home practice of karate and some pumps
Nice blasting to failure! Doesn't it feel weird striking for your katrate, since you've bombed your delts and pecs? My pecs and tris are sore as hell for the third day, and striking feels horrible! Fortunately I didn't work the legs too much lately, so I can still knee and kick.

soulspline
08-19-10, 12:05 am
Nice blasting to failure! Doesn't it feel weird striking for your katrate, since you've bombed your delts and pecs? My pecs and tris are sore as hell for the third day, and striking feels horrible! Fortunately I didn't work the legs too much lately, so I can still knee and kick.

yeap it feels really really sored out but yes i still did my punches and kata excersises

soulspline
08-19-10, 12:14 am
back

first i super set my pulls with some push

4 x 12-8 incline db press to lat pull downs heavy set so rest in between

deads
10 x 100
8 x 100
8 x 130
7 x 160
5 x 200
3 x 210

rows db
3 x 12-8

spider rows 2 x fails

jandirigma
08-19-10, 5:22 am
back

first i super set my pulls with some push

4 x 12-8 incline db press to lat pull downs heavy set so rest in between

deads
10 x 100
8 x 100
8 x 130
7 x 160
5 x 200
3 x 210

rows db
3 x 12-8

spider rows 2 x fails

Huge deads! Tried some myself today.

soulspline
08-19-10, 6:41 am
Huge deads! Tried some myself today.

yo thanx bro!

Psycho77
08-23-10, 10:53 pm
back

first i super set my pulls with some push

4 x 12-8 incline db press to lat pull downs heavy set so rest in between

deads
10 x 100
8 x 100
8 x 130
7 x 160
5 x 200
3 x 210

rows db
3 x 12-8

spider rows 2 x fails



solid work on the deads.

soulspline
08-24-10, 9:29 am
solid work on the deads.

thanx bro na add mo na nga pla ako sa ym mo?

soulspline
08-24-10, 9:30 am
today i was feeling good exploded all my anger on the plates
Monday: Chest/Shoulders

Chest
• cable x: 4 Sets x failure
• Flat Hammer Presses: 4 Sets x 25 Reps
• Incline Dumbbell Flyes: 3 Sets To Failure

Front/Side Delts
• Seated Dumbbell Presses: 1 Set x 25 Reps super setted at plate heavy upright rows
• Reverse EZ Bar Presses: 1 Set To Failure
• Seated Dumbbell Side Laterals: To Failure

jandirigma
08-24-10, 10:07 am
Going strong brother!

soulspline
08-27-10, 9:56 am
Going strong brother!

thanx bro

soulspline
08-27-10, 10:05 am
thursday

squats
10 x 100
10 x 100
5 x 120
3 x 140

Quads (2 Full Rotations)
• Leg Presses: 4 Sets x 10-18 Reps
• leg curls: 3 Set x 18-20 Reps
• Leg Extensions: 2 Set x 20 Reps

and also did back so i can cram my loss

deads
10 x 100
5 x 130
5 x 130
3 x 200
3 x 200
3 x 220

lat pulls 3 x fails to super set to incline dbpress for pull and push

spider rows 4 x 10 x 100

wide grip cable rows 3 x 12 x 180

TODAY friday

again.... another hrt

standing cable curls single no wts x 20 - 30

standing reverse curls cable no wts x 20 -30

standing strait bar curls
10 x no wt
10 x 30
10 x 40
10 x 50
10 x 60
8 x 70
5 x 70

preachers HRT
8 reps of 80% wt on my plate then another 3 reps of weighted approx 15 lbs OF 4 sets

cable incline rope pull downs 4 x fails

standing trice pull downs 3 x 12

jandirigma
08-27-10, 10:51 am
Nice. Ayos ba yang HRT? Looks like...well, hell!

soulspline
08-29-10, 6:45 pm
Nice. Ayos ba yang HRT? Looks like...well, hell!

well yeah its great and i love the feel and yeah its hell and feels like hell

soulspline
08-30-10, 9:09 am
monday chest and delts

Chest
• Decline Smith Presses: 2 Sets x 12 Reps
• Flat Hammer Presses: 4 Sets x 25 Reps
• Incline Dumbbell Flyes: 3 Sets To Failure

Front/Side Delts
• Seated Dumbbell Presses: 1 Set x 25 Reps
• Reverse EZ Bar Presses: 1 Set To Failure
• Seated Dumbbell Side Laterals: To Failure

Psycho77
08-30-10, 10:57 pm
Harv,

you and Joms teach me that HRT thing. I think I need that.......

soulspline
08-31-10, 12:01 am
Harv,

you and Joms teach me that HRT thing. I think I need that.......

yeah that would be great lets plan a meet this comming month

Psycho77
08-31-10, 7:54 am
yeah that would be great lets plan a meet this comming month

cool, solid workouts by the way

soulspline
09-02-10, 1:35 am
DUESDAY
Quads (2 Full Rotations)
• Leg Presses: 4 Sets x 25 Reps
• Horizontal Leg Presses: 1 Set x 40 Reps
• Leg Extensions: 1 Set x 40 Reps

Hams
• Leg Curl Machine: 3 Sets To Failure

today Thursday

incline db press super set to lat pull downs 4 x 12-15
incline db flyes super set to wide grip cable rows 4 x 8-12
machine rows 3 x 10
deads
8 x 100
8 x 120
5 x 150
5 x 150
5 x 180
3 x 180

soulspline
09-02-10, 1:36 am
cool, solid workouts by the way

thanx bro!!!!

soulspline
09-03-10, 12:14 am
friday guns day

• Straight Barbell Curls: 4 Sets x 6-12 Reps
• Skull Crushers: 4 Sets x 6-12 Reps
• Hammer Curls: 4 Sets x 12 Reps
• Pushdowns: 4 Sets x 12 Reps
• Reverse EZ Bar Curls: 4 Sets x 12 Reps
• Reverse Pushdowns: 4 Sets x 12 Reps

also there was alot of posers at the gym that fuckin pissed my day off! but yeah as usual i just did my thing

Psycho77
09-03-10, 11:41 am
friday guns day

• Straight Barbell Curls: 4 Sets x 6-12 Reps
• Skull Crushers: 4 Sets x 6-12 Reps
• Hammer Curls: 4 Sets x 12 Reps
• Pushdowns: 4 Sets x 12 Reps
• Reverse EZ Bar Curls: 4 Sets x 12 Reps
• Reverse Pushdowns: 4 Sets x 12 Reps

also there was alot of posers at the gym that fuckin pissed my day off! but yeah as usual i just did my thing



sweetness..............posers? just do your thing, intense and heavy as always. that'll shut em up. works all the time.

soulspline
09-03-10, 8:59 pm
sweetness..............posers? just do your thing, intense and heavy as always. that'll shut em up. works all the time.

yeah and heres another thing...one of the posers came to me and told me he had a friend who can curl 200lbs i said " ohh ok thats cool" but in my head " LIKE I FUCKIN CARE BRO HAHAHAHAHAH "

SpankyC
09-03-10, 9:02 pm
nice gun show! mines tomorrow!!!

soulspline
09-03-10, 9:34 pm
nice gun show! mines tomorrow!!!

much thanx bro!!! keep it solid!

jandirigma
09-04-10, 8:19 am
Show those posers a real gun show, bang bang! Go heavy, hard, and of course smart. Show 'em hell! Solid as always there, sir.

soulspline
09-07-10, 1:15 am
Show those posers a real gun show, bang bang! Go heavy, hard, and of course smart. Show 'em hell! Solid as always there, sir.

ooohhh yeah thanx bro! :)

soulspline
09-07-10, 1:15 am
monday

Chest
• Decline Smith Presses: 2 Sets x 12 Reps
• Flat Hammer Presses: 4 Sets x 25 Reps
• Incline Dumbbell Flyes: 3 Sets To Failure

Front/Side Delts
• Seated Dumbbell Presses: 1 Set x 25 Reps
• Reverse EZ Bar Presses: 1 Set To Failure
• Seated Dumbbell Side Laterals: To Failure

today
need to rest and need to finish some work

soulspline
09-08-10, 7:28 am
felt really weak today....

Quads (2 Full Rotations)
• Leg Presses: 4 Sets x 25 Reps
• Horizontal Leg Presses: 1 Set x 40 Reps
• Leg Extensions: 1 Set x 40 Reps

Hams
• Leg Curl Machine: 3 Sets To Failure


.......
hoping i can be better by tommorow

Psycho77
09-08-10, 10:57 pm
felt really weak today....

Quads (2 Full Rotations)
• Leg Presses: 4 Sets x 25 Reps
• Horizontal Leg Presses: 1 Set x 40 Reps
• Leg Extensions: 1 Set x 40 Reps

Hams
• Leg Curl Machine: 3 Sets To Failure


.......
hoping i can be better by tommorow



we all have those days.

kick ass tomorrow.

jandirigma
09-09-10, 5:11 am
felt really weak today....

Quads (2 Full Rotations)
• Leg Presses: 4 Sets x 25 Reps
• Horizontal Leg Presses: 1 Set x 40 Reps
• Leg Extensions: 1 Set x 40 Reps

Hams
• Leg Curl Machine: 3 Sets To Failure


.......
hoping i can be better by tommorow
Hang in there and go hard next time. Sometimes it sucks getting a drowsy and "pumpless" day, but we get back anyway. Hehe, at least nakapag high reps ka pa dito...really high reps!

soulspline
09-09-10, 5:34 am
we all have those days.

kick ass tomorrow.

yeah badtrip


Hang in there and go hard next time. Sometimes it sucks getting a drowsy and "pumpless" day, but we get back anyway. Hehe, at least nakapag high reps ka pa dito...really high reps!

yeap but badtrip

soulspline
09-09-10, 5:36 am
back day

incline db flyes 35 to 40 to 55 lbs super set inbetween lat pulls 150 to 170 to 180

spider rows 4 x 10 x 150 to 200

deads
10 x 100
5 x 150
5 x 150
3 x 220
2 x 220

Psycho77
09-09-10, 10:45 pm
nice work.

i'm still trying to get over yesterdays back workouts

soulspline
09-09-10, 10:56 pm
nice work.

i'm still trying to get over yesterdays back workouts

yeap you never update your log anymore????

Psycho77
09-09-10, 11:11 pm
yeap you never update your log anymore????

not that often anymore. too busy. i just drop by from time to time to check up on you guys

soulspline
09-15-10, 6:27 am
last friday
Biceps
• Standing Dumbbell Curls: 2 Sets x 10 Reps
• Dumbbell Drag Curls: 1 Set x 20 Reps
• Incline Hammer Curls: 1 Set x 15 Reps

Triceps
• Close-Grip Benches: 1 Set x 25 Reps
• Tricep Press Downs: 1 Set x 25 Reps
• Double Arm Kickbacks: 1 Set x 25 Reps
• Bench Dips: 1 Set To Failure

Calves
• Seated Calf Raises: 3 Sets x 15 Reps
• Donkey Calf Raises: 3 Sets x 15 Reps

soulspline
09-15-10, 6:29 am
monday shit i feel like shit gain!!! aw man feels like a dollar bill today

Chest
• Decline Smith Presses: 2 Sets x 12 Reps
• Flat Hammer Presses: 4 Sets x 18 Reps
• Incline Dumbbell Flyes: 3 Sets x 12

Front/Side Delts
• Seated Dumbbell Presses: 1 Set x 25 Reps
• Reverse EZ Bar Presses: 1 Set To Failure
• Seated Dumbbell Side Laterals: To Failure

soulspline
09-15-10, 6:31 am
tuesday - rest... collecting my thoughts... i might need an upgrade... need to step it up- cuz recently felt like shit every now and then...

soulspline
09-15-10, 6:32 am
today wednesday... did legs
• Leg Presses: 4 Sets x 25 Reps
• Horizontal Leg Presses: 1 Set x 40 Reps
• Leg Extensions: 1 Set x 40 Reps

Hams
• Leg Curl Machine: 3 Sets To Failure

felt abit ok but still not there....

jandirigma
09-16-10, 1:28 am
Hope ya feelin' better, bro. Just keep on going like you are. Onting tiis na lang!

soulspline
09-16-10, 8:37 am
Hope ya feelin' better, bro. Just keep on going like you are. Onting tiis na lang!

thanx bro!! will do will do

soulspline
09-16-10, 8:39 am
pummeled my delts today

seated arnold press 3 x fails
standing mill press 5 x 5
upright rows 3 x fails
side lats 3 x fails
power clean 5 x 5

C.Coronato
09-16-10, 2:52 pm
pummeled my delts today



I like that. It means your putting in work. Keep it up SS!

soulspline
09-17-10, 6:41 am
I like that. It means your putting in work. Keep it up SS!
thanx bro yeap been doing some rebuilding

soulspline
09-17-10, 6:44 am
friday whole body blast! fuck my 1 dollar days!

5 x 5 power cleans

reverse rowings 3 x fails

bench press with ala powerlifting bent 5 x 5

deads 5 x 5 x 220

preachers 3 x fails

reverse crunches 3 x fails

Psycho77
09-17-10, 11:07 pm
friday whole body blast! fuck my 1 dollar days!

5 x 5 power cleans

reverse rowings 3 x fails

bench press with ala powerlifting bent 5 x 5

deads 5 x 5 x 220

preachers 3 x fails

reverse crunches 3 x fails


ala powerlifting bent.....I like it haha.

Good work, H

soulspline
09-18-10, 7:41 am
ala powerlifting bent.....I like it haha.

Good work, H
hahah yeap i dont know what its called :)

soulspline
09-20-10, 8:01 am
monday felt like a million bucks!!!!

squats 5 x 5
reverse rows 3 x fails
deads 3 x fails at max wt 220
reverse crunch 3 x fails
push ups 3 x fails

did cardio with my dog today hahahah

jandirigma
09-20-10, 8:48 am
Great that you're feelin' better. Keep up the war with the iron! Buti ka may aso. My dogs have to stay in different houses...dang. Alaga ko lang dito crickets kaya mabilis mamatay, hehe!

Psycho77
09-20-10, 9:54 am
monday felt like a million bucks!!!!

squats 5 x 5
reverse rows 3 x fails
deads 3 x fails at max wt 220
reverse crunch 3 x fails
push ups 3 x fails

did cardio with my dog today hahahah

did cardio with my dog too. lets get them together lol.

solid workout.

soulspline
09-22-10, 8:40 am
Great that you're feelin' better. Keep up the war with the iron! Buti ka may aso. My dogs have to stay in different houses...dang. Alaga ko lang dito crickets kaya mabilis mamatay, hehe!
hahah yeap thanx bro
why stay on a diff house?


did cardio with my dog too. lets get them together lol.

solid workout.

yeap antay ko lang mga ilang bwan na lang para mapa stad na sa aso mo :)

soulspline
09-22-10, 8:42 am
WED

squats 5 x 5
over head press 5 x 5
deads
150 x 5
215 x 5
reverse rowing 3 x fails

jandirigma
09-22-10, 9:11 am
Testosterone amped workout ah! Lot's of nice big compound moves. Man, I'm envious reading your workout 'cause the only thing I can do in your workout now is the squat, hehe!

soulspline
09-23-10, 3:59 am
Testosterone amped workout ah! Lot's of nice big compound moves. Man, I'm envious reading your workout 'cause the only thing I can do in your workout now is the squat, hehe!

yeap pushing more into my body this time around :)

soulspline
09-24-10, 4:10 am
front squats
5 x 5

power clean
5x5

bench press
5 x 5

reverse rowing
3 x fails

seated hammer press
2 x fails x reps on max wt

before and after stretching for flexibility

30 min cardio

took 2 scoops protein x after gym 2 scoops again on 8 ounce of water

now finishing 2 gallons of h2o

later tonight might do my karate sessions on my own

jandirigma
09-24-10, 6:43 am
front squats
5 x 5

power clean
5x5

bench press
5 x 5

reverse rowing
3 x fails

seated hammer press
2 x fails x reps on max wt

before and after stretching for flexibility

30 min cardio

took 2 scoops protein x after gym 2 scoops again on 8 ounce of water

now finishing 2 gallons of h2o

later tonight might do my karate sessions on my own

Nice, ya seem pumped for tomorrow, hehe! Kita-kita bukas. Ano na po ba belt rank ninyo?

Psycho77
09-24-10, 10:49 am
Nice, ya seem pumped for tomorrow, hehe! Kita-kita bukas. Ano na po ba belt rank ninyo?

kainggit

kryptiq
09-24-10, 10:54 am
Looking good man, awesome journey sub'd for sure.

soulspline
09-24-10, 8:56 pm
Nice, ya seem pumped for tomorrow, hehe! Kita-kita bukas. Ano na po ba belt rank ninyo?

yeap kita kits bro- blue lang ako sa shotokan bro sarado na kase gym ng karate d2 ako nag ttrain sa sarili ko

soulspline
09-24-10, 8:56 pm
kainggit
aw sasama pla wooooo ayos :)

soulspline
09-24-10, 8:57 pm
Looking good man, awesome journey sub'd for sure.

thanx bro! your much welcome here ill sub on your journey aswell!

soulspline
09-28-10, 11:58 am
gonna upload the pix tonight
from our ABC

soulspline
09-28-10, 12:13 pm
enjoyed our abc last sat it was really goooooood!!!


BATCH ONE
SEPT 25 ABC Philippines
attendees
joms
soulspline
jan
marthy

go see the pix -
http://i5.photobucket.com/albums/y18...soulspline.jpg
http://i5.photobucket.com/albums/y18...lABC/joms3.jpg
http://i5.photobucket.com/albums/y18...lABC/joms2.jpg
http://i5.photobucket.com/albums/y18...lABC/joms1.jpg
http://i5.photobucket.com/albums/y18...ms_marthy1.jpg
http://i5.photobucket.com/albums/y18...BC/harvey3.jpg
http://i5.photobucket.com/albums/y18...BC/harvey2.jpg

enjoy boys!

kryptiq
09-28-10, 12:24 pm
"Page not found
But now that you're here, go ahead and search through the billions of photos, images and videos on Photobucket."

Got that error for all of the pics, but looking forward to checking those out. Haven't been to an ABC yet but once one pops up in NY I'm there =D

soulspline
09-28-10, 12:42 pm
hmmm there seems to have a problem on the image hosting....
lemme try posting it up again

http://i5.photobucket.com/albums/y187/soulspline/animalABC/soulspline.jpg
http://i5.photobucket.com/albums/y187/soulspline/animalABC/joms3.jpg
http://i5.photobucket.com/albums/y187/soulspline/animalABC/joms2.jpg
http://i5.photobucket.com/albums/y187/soulspline/animalABC/joms1.jpg
http://i5.photobucket.com/albums/y187/soulspline/animalABC/joms_marthy1.jpg
http://i5.photobucket.com/albums/y187/soulspline/animalABC/harvey3.jpg
http://i5.photobucket.com/albums/y187/soulspline/animalABC/harvey2.jpg

soulspline
09-28-10, 12:42 pm
"Page not found
But now that you're here, go ahead and search through the billions of photos, images and videos on Photobucket."

Got that error for all of the pics, but looking forward to checking those out. Haven't been to an ABC yet but once one pops up in NY I'm there =D

how about this new links?

kryptiq
09-28-10, 1:37 pm
how about this new links?

Ahh good shit works fine now. Looks like you guys had fun, and got some real lifting done at the same time =D

soulspline
09-28-10, 8:07 pm
Ahh good shit works fine now. Looks like you guys had fun, and got some real lifting done at the same time =D
yeap we had a blast the next ABC is in October - though im still waiting for more pic from joms

soulspline
09-29-10, 10:40 am
here what happened today

squats 5 x 5
power cleans 5 x 5
inverted row 3 x fails
bench 5 x 5
push ups with 3 alternate hand raise on each rep 3 x fails

jandirigma
09-30-10, 12:42 am
here what happened today

squats 5 x 5
power cleans 5 x 5
inverted row 3 x fails
bench 5 x 5
push ups with 3 alternate hand raise on each rep 3 x fails

Must love power moves, huh? Sure to get solid on that. Parang ganito rin ata yung ginawa niyo sa ABC ah, solid.

soulspline
09-30-10, 7:19 am
Must love power moves, huh? Sure to get solid on that. Parang ganito rin ata yung ginawa niyo sa ABC ah, solid.

yeap been training my str lately but ill be back on my isolations

soulspline
09-30-10, 7:29 am
new batch pf the pix is here from ABC http://forum.animalpak.com/showthread.php?p=1021341#post1021341

soulspline
10-01-10, 8:04 am
friday

str training

squats 5 x 5 low plate deload at 50 50

power clean to over the head press 5 x 5 50 + 2.5 2.5 at the last rep

pull ups 3 x fails

deads
5 x 100
5 x 200
5 x 220
5 x 225
5 x 230
push ups with arm and leg raise alternate 3 x fails x after failed pushup x till i can

mixed with some kick triaining and punches w elbow and knees - shadow box

jandirigma
10-01-10, 8:39 am
friday

str training

squats 5 x 5 low plate deload at 50 50

power clean to over the head press 5 x 5 50 + 2.5 2.5 at the last rep

pull ups 3 x fails

deads
5 x 100
5 x 200
5 x 220
5 x 225
5 x 230
push ups with arm and leg raise alternate 3 x fails x after failed pushup x till i can

mixed with some kick triaining and punches w elbow and knees - shadow box

Nice man. I don't know 'bout you, but wide pull-ups are murder. That's what makes 'em great though, but it's awfully hard to master one's body weight on that move, that's what I hate, hehe. Love the fails, man. Try GVT sometime pre, it's really challenging.

soulspline
10-01-10, 8:49 am
Nice man. I don't know 'bout you, but wide pull-ups are murder. That's what makes 'em great though, but it's awfully hard to master one's body weight on that move, that's what I hate, hehe. Love the fails, man. Try GVT sometime pre, it's really challenging.

thanx bro yeap those pull ups really do HURT :) yeap gonna try those one time

soulspline
10-04-10, 6:21 am
monday blues!

full squats 5 x 5
powercleans 5 x 5
reverse rows 3 x fails
pushups 3 x fails with arm and leg alternate raise
bench press 5 x 5
reverse crunch 3 x fails
deads 1 x 5 230

all with 2.5 added plate load both sides

jandirigma
10-04-10, 6:24 am
monday blues!

full squats 5 x 5
powercleans 5 x 5
reverse rows 3 x fails
pushups 3 x fails with arm and leg alternate raise
bench press 5 x 5
reverse crunch 3 x fails
deads 1 x 5 230

all with 2.5 added plate load both sides

Lupit ah, full body! You must feel like a walkin' ham by now. No doubt ya gonna feel massive with compound movements like this.

Psycho77
10-04-10, 7:03 am
monday blues!

full squats 5 x 5
powercleans 5 x 5
reverse rows 3 x fails
pushups 3 x fails with arm and leg alternate raise
bench press 5 x 5
reverse crunch 3 x fails
deads 1 x 5 230

all with 2.5 added plate load both sides

delicious!

cherish the pain.......enjoy the pump

soulspline
10-04-10, 7:31 am
Lupit ah, full body! You must feel like a walkin' ham by now. No doubt ya gonna feel massive with compound movements like this.

thanx bro!


delicious!

cherish the pain.......enjoy the pump

yeap but might need to train more tonight for my kicks and punches

soulspline
10-06-10, 6:41 am
today was really tiring.... but still managed to finish my session

i started with the hardest to the least

deads
100 x 5
150 x 5
200 x 5
225 x 5
225 x 5

wide grip pull ups 3 x fails

push ups 3 x fails

power clean to over head press 5 x 5

leg press
100 x fails
300 x fails
400 x 5
500 x 5

calves
600 x fails
600 x 12
600 x 8
600 x 12

and it was effin 1 pm here while doin those...feels like my body will explode! the gym has no air con nor any fan...

might train again tonight to do some punches

soulspline
10-06-10, 6:55 am
we all have wings and we just need to learn how to fly... this time around ill be more inspired in whatever im doin...ill go hard,go strong and not let life exhaust me out

jandirigma
10-06-10, 8:02 am
we all have wings and we just need to learn how to fly... this time around ill be more inspired in whatever im doin...ill go hard,go strong and not let life exhaust me out

True, bro. Plus, motivation helps us spice things up so we don't just excel but enjoy what we do. Talk about not getting exhausted, we also need balance aside from the motivation! That's been a problem for me this year, hehe!

soulspline
10-08-10, 7:48 am
True, bro. Plus, motivation helps us spice things up so we don't just excel but enjoy what we do. Talk about not getting exhausted, we also need balance aside from the motivation! That's been a problem for me this year, hehe!

yeap same here i also need to balance my lifting with my art

soulspline
10-08-10, 7:57 am
the gym here is closed.... so i need to train AGAIN on what i have here on the house

mineral water jug front squats 5 x 5 and last is fails cuz i cant up the wt

minute per minute - punches with changing legs to wide pushups 2 x till cant barely stand

bended hands hands on the floor while leg jumping ( crap sorry i dunno what its called) 4 x fails

and some isolations seated hammer and db curls 4 or each to fails

Psycho77
10-08-10, 10:28 am
today was really tiring.... but still managed to finish my session

i started with the hardest to the least

deads
100 x 5
150 x 5
200 x 5
225 x 5
225 x 5

wide grip pull ups 3 x fails

push ups 3 x fails

power clean to over head press 5 x 5

leg press
100 x fails
300 x fails
400 x 5
500 x 5

calves
600 x fails
600 x 12
600 x 8
600 x 12

and it was effin 1 pm here while doin those...feels like my body will explode! the gym has no air con nor any fan...

might train again tonight to do some punches


solid lifting! I also train in the afternoon. The heat guarantees that only the most dedicated lifters will be in the gym. No comedy acts, no chatters, no posers.

Psycho77
10-08-10, 10:31 am
the gym here is closed.... so i need to train AGAIN on what i have here on the house

mineral water jug front squats 5 x 5 and last is fails cuz i cant up the wt

minute per minute - punches with changing legs to wide pushups 2 x till cant barely stand

bended hands hands on the floor while leg jumping ( crap sorry i dunno what its called) 4 x fails

and some isolations seated hammer and db curls 4 or each to fails


how come its closed so early in the evening? still, its great that you have options of exercises to do at home.

C.Coronato
10-08-10, 3:32 pm
Back day looking good my man!

jandirigma
10-10-10, 10:11 am
the gym here is closed.... so i need to train AGAIN on what i have here on the house

mineral water jug front squats 5 x 5 and last is fails cuz i cant up the wt

minute per minute - punches with changing legs to wide pushups 2 x till cant barely stand

bended hands hands on the floor while leg jumping ( crap sorry i dunno what its called) 4 x fails

and some isolations seated hammer and db curls 4 or each to fails

Any time any place! That's work! Haha!

soulspline
10-11-10, 1:59 am
how come its closed so early in the evening? still, its great that you have options of exercises to do at home.
i dunno the door was locked and the key wasn't kept on the secret place...


Back day looking good my man!
thanx bro :)


Any time any place! That's work! Haha!
yeap i can rip at anytime and any place :)

sunny_max
10-11-10, 5:19 am
strong workouts brother....i train in the afternoon as well and like psycho sais heat makes sure that no posers survive in the gym....great workouts man

soulspline
10-11-10, 6:01 am
strong workouts brother....i train in the afternoon as well and like psycho sais heat makes sure that no posers survive in the gym....great workouts man
yeap thanx bro! hahahah will do

soulspline
10-21-10, 12:11 am
gonna update my log later need to cook my food first

soulspline
10-22-10, 11:25 am
monday
squats 5 x 5
power cleans 5 x 5
reverse rows 3 x fails

wed
leg ext
18 x 160
10 x 160
10 x 200
10 x 200

leg curls
3x5x50

calves
10 x 300
10 x 300
8 x450
5 x 450
5 x 500

deads
5 x 100
5 x 100
5 x225
5 x225

preachers and single arm preachers
4 x 10-8 x 50 to 75 ||| singles 3 x f x 20-25

friday

front squats 5 x 5
reverse rows 3 x fail
lat pulls 1 x 5 x 180
standing db curls 1 x fails x 40
preachers 5 x fails x 50 -90

SEE YOU GUYS TMRW AT OUR OCT ABC!!!!!

soulspline
10-27-10, 7:43 am
rested on monday used all my str on the saturday ABC
so week starts on tuesday!
tuesday-
squats 5x5
power cleans ro clean and jerk 5 x 5
reverse rows 3 x fails
single hand side lats 4 x 12
double hand 3 x 5-3
seated hammer press 3 x 3

wed today rest day

jandirigma
10-27-10, 9:47 am
rested on monday used all my str on the saturday ABC
so week starts on tuesday!
tuesday-
squats 5x5
power cleans ro clean and jerk 5 x 5
reverse rows 3 x fails
single hand side lats 4 x 12
double hand 3 x 5-3
seated hammer press 3 x 3

wed today rest day

Nice and heavy, bro. Love the thick feeling the compound lifts give, specially if you superset 'em. By the way, how was the ABC? Must've been fun.

soulspline
10-27-10, 10:21 am
Nice and heavy, bro. Love the thick feeling the compound lifts give, specially if you superset 'em. By the way, how was the ABC? Must've been fun.

been good but it would have been great if you were there...im just waitin for the pix from joms

soulspline
10-29-10, 10:59 am
thusday

squats 5 x 5

reverse rows 3 x fails

deads pushed more on this
5 x 230
5 x 230
1 x 250

calves 4 x 12 x 400

preachers 4 x 12 x 50- 80 increment

ez bar curls 2 x 5 x 100

soulspline
10-29-10, 11:13 am
dang i mean Thursday

soulspline
11-07-10, 8:05 pm
been busy the whole week lately havnt got time to update. but still on the road
ill update as much as possible this week

jandirigma
11-07-10, 10:47 pm
been busy the whole week lately havnt got time to update. but still on the road
ill update as much as possible this week

Oh yeah! Keep me posted.

soulspline
11-08-10, 9:48 am
GUNDAY!
and whole body

squats
5 x 120
5 x 120
5 x 120
deads
5 x 100
5 x 230
preachers
12 x 50
12 x 60
12 x 70
12 x 80
incline cable pull downs
f x 20
f x 20
f x 20
standing cable p[ull downs
10 x 30
6 x 40
6 x 50
6 x 30
one hand preachers 2 x f x 25
reverse strait bar curls 3 x f x 40
seated calves 7 x f x 200

jandirigma
11-08-10, 7:02 pm
Nice, whole body, low reps, awesome. The one-hand preachers seem like a good finisher. Nice to have you back.

kryptiq
11-08-10, 7:27 pm
Killed it great stuff brother, keep it up!

soulspline
11-09-10, 5:15 am
Nice, whole body, low reps, awesome. The one-hand preachers seem like a good finisher. Nice to have you back.
yeap thanc bro!!!!

Killed it great stuff brother, keep it up!

will do bro!!!! thanx!!!!

soulspline
11-10-10, 4:01 am
wed blues

power cleans to mill press 5 x 5 x 90 super set to the first 3 of chins failures
reverse rowings 3 x fails

incline db press - 3 x 8 of 40lbs per db to max rep then light db of 35 lbs both db

seated reverse ez bar press 1 x fails x 50
bent side lats 3 x 12 x 35
standing front raise holding the main plate 50 lbs to trice ext 3 x failures both ways

C.Coronato
11-15-10, 1:51 pm
Looking good SS. Hows everything your way?

soulspline
11-16-10, 5:52 am
Looking good SS. Hows everything your way?
been busy but still pumping ! thanx bro

soulspline
11-16-10, 5:59 am
tuesday my first day of the week this week

squats 5 x 5
power cleans 3 x 3 at 95 lbs
chins 3 x fails
standing cable curls 4 x fails
standing ez bar curls 3 x 8 to 2 rep max 100
preachers 4 x fails x 50 - 80 -90 -90
standing db curls at 1 x fails x 40 / hand

soulspline
11-19-10, 1:36 am
Legs
Squats: 4 Sets x 6-12 Reps
Leg Curls, Seated: 4 Sets x 6-12 Reps
Hack Squats: 4 Sets x 6-12 Reps
Standing Leg Curls: 4 Sets x 6-12 Reps
Leg Extensions: 4 Sets x 6-12 Reps
Leg Press, Calves: 4 Sets x 50 Reps

soulspline
11-19-10, 1:36 am
feeling really tired recently but im still on my track

soulspline
11-22-10, 10:03 pm
im trying the house training routine..ill do it till end of December

monday

Back
Deads: 4 Sets x 6-12 Reps
Chins: 6 Sets (to failure)
Bent Rows: 4 Sets x 6-12 Reps
Dumbbell Pullovers: 4 Sets x 12 Reps
Back Extensions: 4 Sets x 12 Reps

been really busy and tired lately hopefully i can be 100% this week

soulspline
11-25-10, 2:19 am
tuesday Shoulders

• Seated Bar Overhead Presses: 4 Sets x 6-12 Reps
• Side Raises Dumbbells: 4 Sets x 6-12 Reps
• Rear Delts Dumbbells: 4 Sets x 6-12 Reps
• Front Raises Bar: 4 Sets x 6-12 Reps
• Upright Rows Bar: 4 Sets x 6-12 Reps

yesterday wed Off

today Chest

• Incline Barbell Presses: 4 Sets x 6-12 Reps
• Incline Dumbbell Flyes: 3 Sets x 8 Reps
• Incline Cable Flyes: 3 Sets x 12 Reps
• Flat Dumbbell Presses: 4 Sets x 6-12 Reps
• Dips: 4 Sets (bodyweight, to failure)
• Cable Crossovers: 4 Sets x 6-12 Reps

soulspline
11-26-10, 4:41 am
friday guns day!

preachers 5 x 12-15 x 50 - 100
single hand preacher 3 x fails x 25
reverse ez bar curls 3 x 6-10 x 30
standing db curls 3 x 6-10 x 40 per hand
plate trice ext 3 x fails x holding the 50 whole plate
cable pull downs 5 x fails x 20- 40
and sealing my week with deads 1 x 5 x 230

soulspline
12-01-10, 11:54 am
monday

Back

• Deads: 4 Sets x 6-12 Reps
• Chins: 6 Sets (to failure)
• Bent Rows: 4 Sets x 6-12 Reps
• Dumbbell Pullovers: 4 Sets x 12 Reps
• Back Extensions: 4 Sets x 12 Reps

tuesday
Shoulders

• Seated Bar Overhead Presses: 4 Sets x 6-12 Reps
• Side Raises Dumbbells: 4 Sets x 6-12 Reps
• Rear Delts Dumbbells: 4 Sets x 6-12 Reps
• Front Raises Bar: 4 Sets x 6-12 Reps
• Upright Rows Bar: 4 Sets x 6-12 Reps

today res day tmrw gonna kick it again!

C.Coronato
12-02-10, 1:59 pm
Looking good SS. How goes it my man?

jandirigma
12-02-10, 7:17 pm
Nice and simple work, man...no BS! I see you go really heavy on the delts and work up lighter. I came up with a mad idea that I've tried before I left for vacation. Superset something that gets you 8 to 10 reps, then do the same exercise you can get at least 15 reps with but do 12. Nice burn!

soulspline
12-09-10, 8:44 am
Nice and simple work, man...no BS! I see you go really heavy on the delts and work up lighter. I came up with a mad idea that I've tried before I left for vacation. Superset something that gets you 8 to 10 reps, then do the same exercise you can get at least 15 reps with but do 12. Nice burn!

ok yun bro ah! game lemme try that

soulspline
12-09-10, 8:54 am
past few days been REALLY REALLY BUSY, today just came home burned from a conference on san sebastian collage...it was scheduled and planned as a quick talk but ended as a LONG talk it was almost an hour...

heres the week and updates

monday dec 6
incline db press 8 reps of 55 lbs per hand to failure of 35 lbs at 5 sets
flat db press 4 x fails at 40 lbs
incline flyes 3 x fails at 55 then superset to cable x no wts to failing reps
seated hammer press 3 x 12-18 55 lbs
bent side lats 4 x 12 x light 20's
front raise 20's at 2 x fails
and front raice using plate 50's 3 sets of fails

tuesday
chins own wt's 6 x fails
db rows 40-55 lbs 4 x fails
deads
10 x 100
5 x 180
5 x 230

wed
REST

today thurs - another no gym day BUT WILL DO MAKEUP DAYWITH GUNS TMRW!!!!!!! GO guns day!!!!!!

soulspline
12-09-10, 8:55 am
Looking good SS. How goes it my man?
been ok shuffling my life with lifting but all is good, still the same day in day out but alittle burn

jandirigma
12-09-10, 10:28 pm
been ok shuffling my life with lifting but all is good, still the same day in day out but alittle burn

Looks like someone needs a nice long break now. No worries, Christmas is somewhere around the corner anyway.

soulspline
12-10-10, 9:23 am
guns ++ makeupday

started pumping abit of chest to make up and stretch
incline db 8 of 55 lbs then shifted to 20's to failure x 3 sets
then to guns
preachers 4 x 12-18 x 50 - 90lbs
ez bar reverse curls 3 x fails x 50
standing db curls 10 to 5 half reps 40 per hand
to power cleans 5 x 5
and to finish my week deads 2 x 5 x 235

soulspline
12-10-10, 9:24 am
Looks like someone needs a nice long break now. No worries, Christmas is somewhere around the corner anyway.

yeap but i need to push abit more :) yeap lapit na pasko :)

Psycho77
12-19-10, 10:40 pm
guns ++ makeupday

started pumping abit of chest to make up and stretch
incline db 8 of 55 lbs then shifted to 20's to failure x 3 sets
then to guns
preachers 4 x 12-18 x 50 - 90lbs
ez bar reverse curls 3 x fails x 50
standing db curls 10 to 5 half reps 40 per hand
to power cleans 5 x 5
and to finish my week deads 2 x 5 x 235



nice work!

soulspline
12-20-10, 2:19 am
nice work!

thanx bro!

soulspline
12-20-10, 2:23 am
havnt updated last weeks journey due to some asthma attacks...

lifted today monday:
inclines db 5 x 12-15 x 55
declines db 3 x fails x 40
cables x 4 x fails x 30
mill press 4 x 8 x 120
hammers 1 x fails x 55
cable side lats 4 x 12

all routines done with extra focus on breathing bec of my asthma... hoping to get rid of this shit this week

soulspline
12-28-10, 5:59 am
rested the whole xmas holiday ate alot! and enjoyed the big rest - now time to train again!

today

incline dbs 4 x 8 x 55 per hand then after the 8th dbs again using 20's per hand to failures
incline db flyes 3 x fails x 55 per hand
cable x 4 x fails
to - power cleans 5 x 5 de load to 75 lbs
deads
100 x 10
120 x 10
220 x 5
230 x 5
preachers 8 x fails x incremental +10 starting wt of 50 max at 90
standing reverse ez bar curls 3 x 8 x 30
cable curls 4 x fails

Psycho77
12-29-10, 7:27 am
rested the whole xmas holiday ate alot! and enjoyed the big rest - now time to train again!

today

incline dbs 4 x 8 x 55 per hand then after the 8th dbs again using 20's per hand to failures
incline db flyes 3 x fails x 55 per hand
cable x 4 x fails
to - power cleans 5 x 5 de load to 75 lbs
deads
100 x 10
120 x 10
220 x 5
230 x 5
preachers 8 x fails x incremental +10 starting wt of 50 max at 90
standing reverse ez bar curls 3 x 8 x 30
cable curls 4 x fails



sweet sweet work

soulspline
12-29-10, 10:11 am
sweet sweet work
thanx bro

soulspline
12-29-10, 10:14 am
today

squats
100 x 5
100 x 5
front squats
100 x 5
leg ext
100 x 12
150 x 12
200 x 10
220 x 10
250 x 5
260 x 3
leg curls
4 x fails x 50
calves
5 x 12 x 450

and some cardio while waiting for my friend

soulspline
01-05-11, 7:12 am
been busy as hell again painting the house and while doing that heres what happen on my week so far

monday
incline dbs 4 x 10 x 55/hand to superset of incline dbs again but using a lighter wts of 20's same 4 x fails
flat db flyes 4 x fails
dips 3 x fails
seated incline cable pulls 5 x fails
standing cable pulls 4 c fails x 30
reverse grip cable pulls 4 x fails

tuesday - rest due to i need to paint more so i can finish 2 rooms in time

wed - today
the last day of painting now finally done

seated arnold press 4 x 12 x 55
seated bent side lats 3 x 12 x 20
standing side lats 1 x fails
front db raise 1 x fails
upright rows using plates 2 x fails x 50 plate

soulspline
01-06-11, 9:58 am
thursday
spider rows
12 x 50
12 x 100
12 x 150
5 x 200
5 x 220.

chins 6 x fails

machine seated row
12 x 100
10 x 200
12 x 300
10 x 400

power cleans 2 x 5 x 100

reverse rows 3 x fails

incline cable crunches 2 x fails x 25

ghost
01-06-11, 10:00 am
keep the major ass kicking up man.!

soulspline
01-06-11, 9:52 pm
keep the major ass kicking up man.!

thanx bro!!! so hows your holiday been bro?

soulspline
01-07-11, 7:26 am
friday guns day

warm up on standing reverse grip cable pulls 2 x 12

preachers 4 x 5-12 x 50 to 80 on HRT style
standng cable curls 3 x 12 x 30
standing close grip 5 and wide grip 5 curls x 2 sets
single hand preachers to fails on 25 lbs
standing reverse grip ez bar curls 30 lbs x 3 sets x 5-10 reps

standing cable pulls 4 x 10-15 x 30
standing reverse grip cable pulls 1 x fails x 30
cable trice ext 2 x 12 x 30
dips 3 x fails
incline cable pulls 2 x 12 x 30

soulspline
01-11-11, 8:50 am
Monday

incline db's 4 x 12 x 55
flat db's hammer 3 x 12
incline db's flyes 4 x 12 x 55
cable x 3 x fails

preachers 4 x 12-18 x 50 - 80 to another 2 x 8 to HRTon the last 3 set x 50-65
standing cable curls 3 x 12 x 30
single hand cable curls no wt's 3 x fails
singlehand preachers 3 x f x 25-30
wide to close grip barbel curls 4 x 5 wide and 5 close x 40

tuesday
leg curls 4 x fails x 30
leg ext 2 x 18-20 x 50 warm up
leg ext again
10 x 100
8 x 150
8 x 170
5 x 200
5 x 200
5 x 220
3 x 250
calves 6 x 8-12 x 800
leg press 4 x 8-12 x 100 - 400

soulspline
01-19-11, 6:37 am
journey update from last week
wed - rest
thursday
spider rows 4 x 12 x 200
machine rows
10 x 100
10 x 200
10 x 300
10 x 350
10 x 400
chins 3 x fails
deads
10 x 100
5 x 255

friday
preachers 6 x 12 x 50-85
standing db curls 4 x fails x 40
single hand preachers 3 x 12 x 25
ez bar curls 2 x 3-5 x 100
standing cable pull downs 4 x 12 x 40
incline cable pull downs 3 x 12 x 35
skull crush super set to a strait bar curls 4 x 12 x 25-80

soulspline
01-19-11, 6:44 am
this week jan 17 -18

monday
incline db press 4 x 8 x 55 to light db's 20 lbs to failure
flat db press 4 x 25 x 20
incline db flyes 3 x 8-10 x 55
cable x 4 x fails

seated ez bar press 2 x fails x 80
reverse pecdeck flyes 3 x fails x 100
standing hammer press 3 x 5-8 x 55
cable side lats 4 x fails

tuesday
leg ext
10 x 100
12 x 150
12 x 200
10 x 250
5 x 255
leg curls 3 x 8-12 x 80
leg press
10 x 200
10 x 255
10 x 300
10 x 400
5 x 500
calves 3 x 10 x 400

wed - rest

soulspline
01-21-11, 9:14 am
thursday

chins 6 x fails

machine rows 4 x 12-8 x 200 -300

spider rows
10 x 100
10 x 150
8 x 150
5 x 180
3 x 200
1 x 220

barbel rows 3 x 12 x 100

deads
10 x 100
10 x 150
5 x 220

friday today

standing barbel curls 4 x 10-8 x 20- 50 super set to skull crusher at 35 lbs on failing reps

preachers 4 x 12-8 x 50 - 85 super set to incline cable pulls falures

seated db curls 3 x fails x 15 super set to cable pull downs same set same reps but 30 lbs

standing closegrip barbel curls 6 x fails x 40

standing alternate db curls 2 x fails x 40

reverse bb curls 4 x fails x 40

soulspline
01-21-11, 9:15 am
tmrw a BIG REST!!!!!

soulspline
01-25-11, 7:31 am
saturday jan 22 was supposed to be a rest day... but i felt like hell and abit depressed i need to release some steams... so heres what happened

incline dbs 3 sets x fails x 55 lbs per hand
standing db hammer press 3 x 8 x 55 lbs per hand
standing reverse ez bar press 2 x fails x 100
cable side lats 4 x fails
powercleans 2 x 5 x 110
deads
10 x 100
200 x 5
255 x 5
preachers 3 x fails x 95
standing ez bar curls 3 x 10 super set to skull crush 3 x 10
seated db curls super set to cable pull downs 3 x fails
close grip strait bar curls 8 x fails x 40

soulspline
01-25-11, 7:32 am
yesterday i rested due to some hectic weekend - monday jan 24

soulspline
01-25-11, 7:34 am
today felt really shitty but still went to the gym to hit the irons

incline barbel press 4 x 10-8 x 160
flat hammer press db 4 x fails x 20's
incline db press 2 x 8 x 55
preachers 4 x 12 x 60
close grip start bar curls 5 x fails x 40
db curls standing 4 x fails x 35

jandirigma
01-25-11, 7:38 am
Rest well, man. I see you've been on a hectic sched for a long time now. No problem taking a long breather so you can bang the reps longer. You might just be down for a while, but never out.

Great that you tried to squeeze whatever you had left to squeeze in those reps. Dedication. Period.

soulspline
01-25-11, 7:49 am
Rest well, man. I see you've been on a hectic sched for a long time now. No problem taking a long breather so you can bang the reps longer. You might just be down for a while, but never out.

Great that you tried to squeeze whatever you had left to squeeze in those reps. Dedication. Period.

yeap might rest in for a while this feb but i need to step up more
much thanx bro!!!!

soulspline
01-29-11, 11:57 am
jan 27
back
spider rows 3 x 12 x 160
machine rows 3 x fails x 300
chins 6 x fails
wide grip cable rows 4 x 12 x 100
close grip cable chins 4 x fails x 30

soulspline
01-29-11, 12:02 pm
friday jan 28

standing strait bar curls 5 x 10-8 x 10 - 85
preachers 4 x 10 x 85 super set to skull crush 4 x 8 x 40
close grip barbel curls 5 x fails x 40 super set to cable pull downs 5 x 10 x 40
light alternating db curls of 3 x fails to alternating db curls of 3 x fails x 40 /hand

soulspline
02-01-11, 9:44 am
feb 1 2010

squats
10 x 100
1 x 110
1 x 120
1 x 130
1 x 140
1 x 150
1 x 160

deads

10 x 100
1 x 210
1 x 220
1 x 230
1 x 240
1 x 250
1 x 270

incline db press 4 x fails x 55 /hand
incline db flyes 3 x fails x 55 / per hand
dips 3 x fails

preachers 5 x 8-12 50- 85lbs

close grip barbel curls 5 x fails 40's lbs super set to cable pull downs at 40 - 50 lbs same count and reps

single hand preachers 1 x fails
standng db curls 1 x fails x 40lbs per hand

soulspline
02-03-11, 1:38 am
feb 2 rest day

soulspline
02-03-11, 1:42 am
feb 3

squats
10 x 100
1 x 110
1 x 120
1 x 140
1 x 155
1 x 160
1 x 170

deads
10 x 100
1 x 150
1 x 200
1 x 250
1 x 260
1 x 275

--------

seated reverse ez bar press 3 x fails x 80

cable side lats 3 x fails

standing db side lats 2 x 10 x 35 /hand

shrugs
10 x 100
10 x 200
5 x 220
3 x 260

seated arnold press 1 x fails x 40 per hand

soulspline
02-07-11, 2:23 am
Feb 7

repeat the hell

squats
10 x 100
1 x 120
1 x 130
1 x 140
1 x 160
1 x 170

deads

5 x 100
1 x 120
1 x 140
1 x 200
1 x 220
1 x 250
1 x 275

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

inclined db press 3 x fails x 45-55 per hand
incline db flyes 3 x fails x 55 per hand
single hand preachers 3 x 12 x 25
preachers 4 x 12-8 x 50-85
standing close grip bb curls 4 x fails x 40
standing alternating curls 1 x 8 x 40

soulspline
02-09-11, 2:02 am
FEB 9

squats
10 x 100
1 x 120
1 x 140
1 x 150
1 x 170
1 x 180

deads
5 x 100
1 x 150
1 x 200
1 x 220
1 x 250
1 x 270
1 x 290

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

standing reverse grip ez bar press 3 x fails x 90
seated arnold press 3 x 8 x 50
standing db hammer press 2 x 10 -6 x 40-55
cable side lats 3 x 15-12
shrugs 2 x 8 x 255

soulspline
02-14-11, 4:56 am
squats
10 x 100
1 x 150
1 x 160
1 x 170
1 x 180
1 x 200

deads
10 x 100
5 x 200
1 x 220
1 x 255
1 x 280
1 x 305

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

incline db press 4 x fails x 40-55
incline flyes 3 x 12-8 x 55
dips 3 x fails x own bodywt
preachers 4 x decreasing from 12 - 3 x 50 - 95 increase
standing close grip concentration curls 3 x fails x 40
standing db curls 2 x fails x 40/hand

Psycho77
02-14-11, 6:29 am
3 days of squats and deads..............sick bro.

soulspline
02-16-11, 9:55 pm
3 days of squats and deads..............sick bro.

thanx bro!!!!!!

soulspline
02-16-11, 10:01 pm
Feb 16 another up

squats
10 x 100
1 x 150
1 x 170
1 x 180
1 x 205

deads
10 x 100
1 x 150
1 x 200
1 x 250
1 x 280
1 x 300
1 x 310

started the properway of pressing

5 x 100
1 x 150
1 x 160
1 x 170


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

seated arnold press 2 x 8-10 x 40/hand
seated hammer press 1 x fails x 55 /hand
upright rows 3 x fails
cable side lats 4 x 12
reverse pek dek 3 x 12 x 100

soulspline
02-23-11, 3:38 am
feb 19

squats
10 x 100
1 x 150
1 x 180
1 x 200
1 x 210

deads
10 x 100
5 x 200
1 x 250
1 x 280
1 x 300
1 x 315

calves
3 x 12 x 400

Feb 21

squats 1 RM 215

calves 3 x 12 x 450

incline db press 4 x fails x 50/hand
dips 3 x fails
inclined flyes 3 x fails x 55/hand

Feb 23

calves 10 x 15-20 x 250 - 650

stationary biking 7 mins to incremental speed

preachers 5 x 10-12 x 60-85
one hand preachers 2 x fails x 25

bent row to power clean to clean and jerk to behind the neck press down to squat to push press to power cleans going sown - 2 x 1 rep x 50 lbs including bar all in all

soulspline
02-25-11, 12:08 pm
feb 25

full rotation - bent row to power clean to clean and jerk to behind the neck press to squat to push press going down to power clean stance to end 3 sets of 1 rep at 80 lbs including bar

leg extension
12 x 100
12 x 150
12 x 200
12 x 210
12 x 250

reverse rowing 3 x fails x body wt

jandirigma
02-25-11, 6:21 pm
feb 25

full rotation - bent row to power clean to clean and jerk to behind the neck press to squat to push press going down to power clean stance to end 3 sets of 1 rep at 80 lbs including bar

leg extension
12 x 100
12 x 150
12 x 200
12 x 210
12 x 250

reverse rowing 3 x fails x body wt

"Full rotation"...can't get more compound that that, hehe! Stay strong big guy. Glad to see that you've been going solid consistently. Cheers to ABC Phils from NZ, bro!

Psycho77
02-26-11, 7:59 pm
solid work as usual!

soulspline
02-27-11, 2:26 am
"Full rotation"...can't get more compound that that, hehe! Stay strong big guy. Glad to see that you've been going solid consistently. Cheers to ABC Phils from NZ, bro!

thanx bro! so hows everything there?

soulspline
02-27-11, 2:27 am
solid work as usual!

thanx bro! ano nanyari kay joms balita?

soulspline
02-28-11, 3:40 am
feb 28

squats
10 x 100
1 x 150
1 x 180
1 x 190
1 x 200
1 x 215
1 x 220

deads
10 x 100
1 x 200
1 x 220
1 x 250
1 x 300
1 x 315
(and being all pumped up and all - made a wrong computation on the wt's - next time ill bring a calc... instead of getting a +5 i made a wrong add)
i accidentally made it to 335 lbs instead 320 lbs
so.....
1 x 335 = bad lift - heres the vid - http://s5.photobucket.com/albums/y187/soulspline/harvey%20progress/?action=view&current=DSCN0090.mp4

stupid stupid next time ill bring a calc.

soulspline
02-28-11, 3:44 am
other vids are here on my U account http://www.universalusa.com/Users/Members/soulspline

soulspline
03-15-11, 1:00 am
got sick the whole last week but still went to the gym but with lesser intensity- i did the routine 4 instead of my usual power train


Monday: Chest/Shoulders

Chest
• Decline Smith Presses: 2 Sets x 12 Reps
• Flat Hammer Presses: 4 Sets x 25 Reps
• Incline Dumbbell Flyes: 3 Sets 12 reps

Front/Side Delts
• Seated Dumbbell Presses: 1 Set x 25 Reps
• Reverse EZ Bar Presses: 1 Set To 15
• Seated Dumbbell Side Laterals: 4 x 12

Tuesday: Quads/Hams

Quads
• Leg Presses: 4 Sets x 25 Reps
• Horizontal Leg Presses: 1 Set x 15 Reps
• Leg Extensions: 1 Set x 15 Reps

Hams
• Leg Curl Machine: 3 Sets To 12

Wednesday: OFF

Thursday: Back/Shoulders/Traps

Back
• Pull-ups: 3 Sets x 12 Reps
• Dead Lifts: 3 Sets x 10 Reps
• Dumbbell Rows: 3 Sets x 10 Reps
• Lat Pulldown: 3 Sets x 10 Reps

Rear Delts
• Rear Delt Machine: 2 Sets x 15 Reps

Traps
• Barbell Shrugs: 3 Sets x 12 Reps
• Dumbbell Shrugs: 3 Sets x 12 Reps
• Upright Rows: 3 Sets x 12 Reps

Friday: Arms/Calves

Biceps
• Standing Dumbbell Curls: 2 Sets x 10 Reps
• Dumbbell Drag Curls: 1 Set x 20 Reps
• Incline Hammer Curls: 1 Set x 10 Reps

Triceps
• Close-Grip Benches: 1 Set x 15Reps
• Tricep Press Downs: 1 Set x 15 Reps
• Double Arm Kickbacks: 1 Set x 15 Reps
• Bench Dips: 1 Set To Failure

Calves
• Seated Calf Raises: 3 Sets x 15 Reps
• Donkey Calf Raises: 3 Sets x 15 Reps

soulspline
03-15-11, 1:01 am
i still have some cough though

soulspline
03-15-11, 1:06 am
this week -

monday
incline db press 4sets of 8 reps 40 lbs to 12 reps of 35 lbs
flat press 3 sets of failure of 40 lbs per hand
incline flyes 4 x 12-5 x 55lbs
dips 3 x fails
seated arnold press 4 x 12 x 40-55 lbs
side lats 3 x fails
front raises 3 x fails

soulspline
03-15-11, 4:39 am
tuesday

squats
100 x 5
150 x 5
200 x 5
205 x 3
215 x 1

deads

100 x 5
150 x 5
200 x 3
250 x 3
300 x 1

power clean 3 x 2 x 100

power clean to push press 3 x 1 x 70

jandirigma
03-21-11, 6:37 pm
Love your squat and deadlift session on Feb. 28. Bloody brutal, basic stuff. You guys had an ABC yet?

soulspline
03-22-11, 4:13 am
Love your squat and deadlift session on Feb. 28. Bloody brutal, basic stuff. You guys had an ABC yet?

thanx bro! nope not yet we are all busy but joms won a powerlifting event recently

soulspline
03-22-11, 4:19 am
monday this week

incline db press to flat flyes to dips 3 x 8 x 40-55 lbs / in dips my body wt

cable cross to incline flyes 4 x fails x 40-55 lbs

standing reverse ez bar press 2 x fails x 60-80 lbs

side lats 4 x 12 x 20-30-40 lbs incremental
reverse grip side lat 3 x fails x light 20
seated hammer press 3 x fails x 50
seated arnolds 2 x 8 x 55

today tuesday
squats
100 x 5
200 x 2
200 x 2
200 x 2
200 x 2

calves 8 x 12 x 400

hak squats 2 x 8 x light 40

leg ext 6 x 12 x 100-200

hanging leg raise 3 x 12
reverse rows 3 x fails

wed tomorrow = REST DAY

jandirigma
03-22-11, 4:50 am
thanx bro! nope not yet we are all busy but joms won a powerlifting event recently

Woah! Congrats sa kanya! Pang ilan na 'to ni Joms na meet?

soulspline
04-06-11, 7:08 am
got sick and had a lot of traveling and now i m back but though im sick i still do some stretching and manual pumps

soulspline
04-06-11, 7:11 am
tuesday - yeaterday

incline db press 8 x 12 x 55/hand
flat db press 2 x 15 x 40
incline db press 1 x fails x 40

seated db hammer press 1 x fails x 55
standing reverse ez bar press 1 x fails x 80
shrugs
100 x 10
200 x 8
220 x 10
300 x 5
300 x 3
standing side lats - 4 x 12 x 20 - 35

jandirigma
04-06-11, 6:18 pm
Nice to see ya back. 300 for 3 on shrugs...yeah! How're the guys back there?

soulspline
04-06-11, 9:06 pm
Nice to see ya back. 300 for 3 on shrugs...yeah! How're the guys back there?

thanx bro! well were are still ok :) how about there?

jandirigma
04-07-11, 5:53 pm
thanx bro! well were are still ok :) how about there?

Doing awesome. Looks like I'm doing pretty well with the course, but sucks that I've been injured twice in seven weeks, so I can't go too hard as long as I still got the sprains.

soulspline
04-08-11, 12:43 am
Doing awesome. Looks like I'm doing pretty well with the course, but sucks that I've been injured twice in seven weeks, so I can't go too hard as long as I still got the sprains.

well same here cant go that hard bec i got sick...i hate being sick :(

soulspline
04-08-11, 12:44 am
Doing awesome. Looks like I'm doing pretty well with the course, but sucks that I've been injured twice in seven weeks, so I can't go too hard as long as I still got the sprains.

hows your sprain? they ok now?

jandirigma
04-08-11, 6:35 am
hows your sprain? they ok now?

The knee's much better now, but the wrist has only been injured for about three days. Halatang namamaga pa rin. Can hardly rotate my wrist without any pain. Anyway, when the arm dies, I've still got legs to train, haha!

soulspline
04-11-11, 11:19 am
The knee's much better now, but the wrist has only been injured for about three days. Halatang namamaga pa rin. Can hardly rotate my wrist without any pain. Anyway, when the arm dies, I've still got legs to train, haha!

demn get well soon bro better rest that up - yes you still have the wheels!!!! :)

soulspline
04-11-11, 11:24 am
monday feels like im starting to get ok

squats
5 x 100
3 x 160
2 x 200

deads

5 x 100
5 x 180
3 x 200
2 x 260
2 x 300

bench press db's

3 x fails x 55's

reverse rows 3 x 12

soulspline
04-14-11, 5:29 am
ok i got my two day rest

today thu
squats
5 x 100
5 x 200
1 x 220
1 x 230 (yeah plus 5!!!!)

deads
5 x 100
3 x 200
2 x 300
1 x 320

preachers (adding +15 on last 3 rep)

4 x 18-12-8-3 x 50 - 100 (circular plates not the square stack plates)
hammer curls on bars 4 x fails x 50 - 90

jandirigma
04-15-11, 5:22 am
Nice to be back strong in here, man! Feeling fully recovered, eh? Just be careful to pace yourself back steadily back into destroyer mode, going too hard too quickly would really suck. Stay strong!

soulspline
04-15-11, 6:35 am
Nice to be back strong in here, man! Feeling fully recovered, eh? Just be careful to pace yourself back steadily back into destroyer mode, going too hard too quickly would really suck. Stay strong!


yeap dahan dahan lang muna ako heheheh

Psycho77
04-15-11, 7:00 am
yeap dahan dahan lang muna ako heheheh


nice to see you getting back to it.

rest and recover bud

soulspline
04-15-11, 7:18 am
nice to see you getting back to it.

rest and recover bud

ikaw pare kamusta na?

soulspline
04-19-11, 8:06 am
monday
incline db press 55 lbs per hand and 35 lbs per hand
10 -12 reps of 55 then a failure of 35 lbs all in 4 sets 1 min rest in between

flat db press 55 lbs per hand and 35 lbs per hand
10 -12 reps of 55 then a failure of 35 lbs all in 4 sets 1 min rest in between

cable cross 3 x fails

seated hammer press 3 x 8 x 55

seated arnold press 3 x 5 x 40

shrugs
10 x 100
10 x 150
5 x 200
5 x 200
3 x 280
3 x 300

Bruiser
04-19-11, 8:12 am
Soild looking numbers. But remember to be careful and pace yourself.

soulspline
04-19-11, 8:13 am
tuesday - stamina workout

squats 5 x 100 to back workout punches and knees to kicks to squat again (but decreasing in reps ) x 3 sets

10 min cardio on bike

bb rowing to power clean to push press to behind the neck press to squat - full rotation x 3 using 25 lbs on both sides of the bar

5 min cardio on bike

soulspline
04-19-11, 10:20 am
Soild looking numbers. But remember to be careful and pace yourself.

thanx there bro!!! yeap will do and thanx for visiting my journey :)

soulspline
04-25-11, 9:59 am
incline db press 4 x 12-10 x 40's
flat db press 4 x fails
incline flyes 3 x fails x 40's
seated hammers 4 x fails x 40's
side lats 3 x fails
shrugs
10 x 100
3 x 300
3 x 300
fails x 100

30 mins cardio in the morning

so darn hot in the PHILIPPINES!!!!!! CRAP!!!!!!