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soulspline
12-02-07, 10:11 pm
The Iron Pilgrimage
hi guys im kinda new here and to the sport... so here's my lowdown
before i started this sport im 200 lbs and drenched my self to the iron war hittin the plates as i want to shred some stupid FATS... ok so i did it... with some help of suppliments
now i will be using "animal cuts" for even more hardcore training
this is my day one and this is it boys this is WAR!
"i will be using the animal training in the site"
CYCLE: 6-Day Split, Two Days On, 1 Day Off, Two Days On, 1 Day Off

LEVEL: Advanced
GOAL: Muscle Size, Shape, And Definition

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

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

Saturday: OFF

Sunday: REPEAT

"notes from the site"
- Though this routine looks deceptively simple (the heaviest weights aren't used), believe me, it's not so easy. This routine looks to maximize your pump and your results. Keep your rest period between each to a minimum (no more than 30 seconds). It should produce nice size, shape and overall definition.

the link- http://www.animalpak.com/html/article_details.cfm?ID=47&section=training%0A

the diet
- morning
one egg, a bowl of oats, and protien shake
afternoon
3 packs of bizkits, shake
night
plenty of water, bizkit and oats

Pizzalamp
12-02-07, 10:19 pm
The Iron Pilgrimage
hi guys im kinda new here and to the sport... so here's my lowdown
before i started this sport im 200 lbs and drenched my self to the iron war hittin the plates as i want to shred some stupid FATS... ok so i did it... with some help of suppliments
now i will be using "animal cuts" for even more hardcore training
this is my day one and this is it boys this is WAR!
"i will be using the animal training in the site"
CYCLE: 6-Day Split, Two Days On, 1 Day Off, Two Days On, 1 Day Off

LEVEL: Advanced
GOAL: Muscle Size, Shape, And Definition

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

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

Saturday: OFF

Sunday: REPEAT

"notes from the site"
- Though this routine looks deceptively simple (the heaviest weights aren't used), believe me, it's not so easy. This routine looks to maximize your pump and your results. Keep your rest period between each to a minimum (no more than 30 seconds). It should produce nice size, shape and overall definition.

the link- http://www.animalpak.com/html/article_details.cfm?ID=47&section=training%0A

the diet
- morning
one egg, a bowl of oats, and protien shake
afternoon
3 packs of bizkits, shake
night
plenty of water, bizkit and oats

training looks solid
diet looks like it needs MAJOR work protein complex carbs good fats every meal-i dont think the biscuits are a good idea
try to eat throughout the day ususally works out to around 6 meals per day
i would try to improve upon that 1 egg at breakfast try to get a few like 2-3 and u could replace the shake w/ egg whites
and drink lots of water during the whole day

soulspline
12-03-07, 12:08 am
ohhh thanx for the compliment :)
hmmm what can i exchange for the bizkit instead???
thats a great idea 2 eggs a day... but would i be more mass- define if one egg?
gotcha plenty of water a day :)







training looks solid
diet looks like it needs MAJOR work protein complex carbs good fats every meal-i dont think the biscuits are a good idea
try to eat throughout the day ususally works out to around 6 meals per day
i would try to improve upon that 1 egg at breakfast try to get a few like 2-3 and u could replace the shake w/ egg whites
and drink lots of water during the whole day

Pizzalamp
12-03-07, 12:29 am
u need a solid diet with enough calories to support your intense training yet allow u to drop body fat. u also need anough protein and fats to protect your muscles
with your original diet plan you would have surely lost a lot of muscle and your energy prob wouldnt have been too hot
drop the biscuits-save them for a cheat meal
do cardio in the morning before breakfast if possible
i could give u a diet but eevrybody is diff-what works for me might not work for u
check out the diet section on this site theres a lot of info
also for breakfast have 2 yolks and include maybe like 6-8 egg whites and have some oats with it
protein some carbs and good fats at every meal
good luck
if u have any ?s ill be happy to help

soulspline
12-03-07, 1:26 am
great :) this would help me and will surely check out the diet section

hmm cario in the morning... sounds good but the animal cuts said take one pack in an empty stomach so mybe ill do cardio in afternoon and take one pack with it as its indicated to take one in the after noon :)
you have been a great help man





u need a solid diet with enough calories to support your intense training yet allow u to drop body fat. u also need anough protein and fats to protect your muscles
with your original diet plan you would have surely lost a lot of muscle and your energy prob wouldnt have been too hot
drop the biscuits-save them for a cheat meal
do cardio in the morning before breakfast if possible
i could give u a diet but eevrybody is diff-what works for me might not work for u
check out the diet section on this site theres a lot of info
also for breakfast have 2 yolks and include maybe like 6-8 egg whites and have some oats with it
protein some carbs and good fats at every meal
good luck
if u have any ?s ill be happy to help

Pizzalamp
12-03-07, 1:32 am
have your cuts in morning then do cardio
when u do cardio on empty stomach like in the morning youll be burning fat easily
just walk on the treadmill at a steady pace start at 30 mins increase over time
or u could do cardio right after weight training
whatever is easier for u

soulspline
12-03-07, 1:35 am
i have altered my diet scheds and routine... so here it is as seen in the diets section of the site plus i have altered it abit -- and thanks for Pizzalamp to the big help

note will start this by tomorrow

7:30 - wake up - get ready for gym
8:00 – take supliment - animal cuts - one pack
8:30 - gym
9:30 - protein shake (while cooking breakfast)
9:45 – eat (2 eggs, 1 bowl of oatmeal)
12:00 – eat (steak, potatoes)
3:00 – eat (bread,macaroni and cheese)
4:00 – protein shake
7:00 – protein shake
8:00 – take supliment - animal cuts - one pack
8:30 – do cardio
10:00 – protein shake (have one ready in fridge in case you wake up)

Pizzalamp
12-03-07, 1:59 am
HERES THE DIET ID DO
drop that mac and cheese its crap if ya trying to cut

wake up take cuts
do ya cardio NO WEIGHTS(never do weights on empty stomach not wise)
have a protein shake w/ oatmeal after
2 yolks 6 whites 3/4 oats BREAKFAST
8 OZ steak 3/4 brown rice veggies tablespoon extra virgin olive oil
protein shake w/ 3/4 oats in it
WEIGHT TRAIN
protein shake w/ 30-50g carbs after
take ya cuts sometime in afternoon
dinner-8 oz chicken or turkey large green salad olive oil on it
u can move meals around if u want
it gives u close to 200g complex carbs
close to 250-300 protein
and a good amt of good fats

Nightshift
12-03-07, 2:07 am
HERES THE DIET ID DO
drop that mac and cheese its crap if ya trying to cut

wake up take cuts
do ya cardio NO WEIGHTS(never do weights on empty stomach not wise)
have a protein shake w/ oatmeal after
2 yolks 6 whites 3/4 oats BREAKFAST
8 OZ steak 3/4 brown rice veggies tablespoon extra virgin olive oil
protein shake w/ 3/4 oats in it
WEIGHT TRAIN
protein shake w/ 30-50g carbs after
take ya cuts sometime in afternoon
dinner-8 oz chicken or turkey large green salad olive oil on it
u can move meals around if u want
it gives u close to 200g complex carbs
close to 250-300 protein
and a good amt of good fats


This here is a great example of the diet you should be using! 2 eggs aren't enough.

soulspline
12-03-07, 2:13 am
This here is a great example of the diet you should be using! 2 eggs aren't enough.

wow never expected this kind of support here :) great will do and i am planning to add animal pack january next year

thanks Nightshift

soulspline
12-03-07, 2:14 am
wow never expected this kind of support here :) great will do and i am planning to add animal pack january next year

thanks Pizzalamp

you have been a great help :)





HERES THE DIET ID DO
drop that mac and cheese its crap if ya trying to cut

wake up take cuts
do ya cardio NO WEIGHTS(never do weights on empty stomach not wise)
have a protein shake w/ oatmeal after
2 yolks 6 whites 3/4 oats BREAKFAST
8 OZ steak 3/4 brown rice veggies tablespoon extra virgin olive oil
protein shake w/ 3/4 oats in it
WEIGHT TRAIN
protein shake w/ 30-50g carbs after
take ya cuts sometime in afternoon
dinner-8 oz chicken or turkey large green salad olive oil on it
u can move meals around if u want
it gives u close to 200g complex carbs
close to 250-300 protein
and a good amt of good fats

soulspline
12-03-07, 7:04 am
7:00 - wake up take cuts
7:10 - do ya cardio NO WEIGHTS(never do weights on empty stomach not wise)
7:30 - have a protein shake w/ oatmeal after
2 yolks 6 whites 3/4 oats BREAKFAST
8:00 - WEIGHT TRAIN
11:30 - 8 OZ steak 3/4 brown rice veggies tablespoon extra virgin olive oil
protein shake w/ 3/4 oats in it
3:00 - protein shake w/ 30-50g carbs after
4:00 - take ya cuts sometime in afternoon
6:00 - dinner-8 oz chicken or turkey large green salad olive oil on it
u can move meals around if u want
it gives u close to 200g complex carbs
close to 250-300 protein
and a good amt of good fats

special thanks to Pizzalamp - you rule dude!
nothin beats animal! this is hard core!!!!! :)

Pizzalamp
12-03-07, 9:22 pm
7:00 - wake up take cuts
7:10 - do ya cardio NO WEIGHTS(never do weights on empty stomach not wise)
7:30 - have a protein shake w/ oatmeal after
2 yolks 6 whites 3/4 oats BREAKFAST
8:00 - WEIGHT TRAIN
11:30 - 8 OZ steak 3/4 brown rice veggies tablespoon extra virgin olive oil
protein shake w/ 3/4 oats in it
3:00 - protein shake w/ 30-50g carbs after
4:00 - take ya cuts sometime in afternoon
6:00 - dinner-8 oz chicken or turkey large green salad olive oil on it
u can move meals around if u want
it gives u close to 200g complex carbs
close to 250-300 protein
and a good amt of good fats

special thanks to Pizzalamp - you rule dude!
nothin beats animal! this is hard core!!!!! :)

thats a solid diet
good luck bro
pm me if u need help or anything

soulspline
12-03-07, 9:36 pm
ok day 2 of my hardcore training has ended... but the war is not over...
wednesday tommrow will be off day
but i plan to run in the morning w animal cuts and in the evening

Pizzalamp
12-04-07, 1:05 pm
ok day 2 of my hardcore training has ended... but the war is not over...
wednesday tommrow will be off day
but i plan to run in the morning w animal cuts and in the evening

stick w/ 1 cardio session in morning for now
good luck

soulspline
12-04-07, 7:29 pm
stick w/ 1 cardio session in morning for now
good luck


ok day 3 started.... my off day in the training
starting my day with cuts and a cardio

soulspline
12-05-07, 11:22 pm
day 4.... nothin special.... just the iron plates

Pizzalamp
12-06-07, 12:41 am
day 4.... nothin special.... just the iron plates

what did u work on in the gym?

soulspline
12-06-07, 8:54 am
what did u work on in the gym?

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 added some abs workout.... to be exact :)

soulspline
12-07-07, 1:29 am
day 5 ... i survived the whole friggin week...
i did this--
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

planning to get me some more training tommorow saturday.... going to targetthe muscle groups i need to fucus on... you guys think this is a good idea? and eat a red meat after if? :)

norrim1
12-07-07, 1:31 am
day 5 ... i survived the whole friggin week...
i did this--
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

planning to get me some more training tommorow saturday.... going to targetthe muscle groups i need to fucus on... you guys think this is a good idea? and eat a red meat after if? :)

What are the target muscle groups you need to work on bro?

soulspline
12-07-07, 3:47 am
What are the target muscle groups you need to work on bro?

wanna do delts biceps triceps chest you name it wanna do it all.... but still i have to narrow it down to 2 routine... planning a heavy biceps and delts.... wanna hit them hard tommorow

norrim1
12-07-07, 4:31 am
wanna do delts biceps triceps chest you name it wanna do it all.... but still i have to narrow it down to 2 routine... planning a heavy biceps and delts.... wanna hit them hard tommorow

Good luck bro, try not to work one muscle group 2 days in a row though.

soulspline
12-07-07, 4:39 am
Good luck bro, try not to work one muscle group 2 days in a row though.

hmmm that means the biceps huh..... ok ill stick with the delts and chest maybe
thanks norrim1

simpleguy
12-07-07, 5:13 am
brother, you need to do a search around... at least diet looks pretty much in check now
here's my advice:

-don't train aynthing (except abs and maybe calves) more than once a week, considering you're on a cut, you won't fully recover in 3-4 days
-make yourself a routine, but stick to it, there shouldn't be such a question like 'what should I train today?' because you should have your routine scheduled
-don't do too many sets per muscle group, keep it simple, you don't need 15 sets for your biceps
-keep intensity high, lowering the volume doesn't mean you should sleep in the gym, you can have a great workout in 45 min
-focus more on whole foods to boost your metabolism
-write down some realistic goals, maybe deadlines, and stay motivated

soulspline
12-07-07, 5:34 am
brother, you need to do a search around... at least diet looks pretty much in check now
here's my advice:

-don't train aynthing (except abs and maybe calves) more than once a week, considering you're on a cut, you won't fully recover in 3-4 days
-make yourself a routine, but stick to it, there shouldn't be such a question like 'what should I train today?' because you should have your routine scheduled
-don't do too many sets per muscle group, keep it simple, you don't need 15 sets for your biceps
-keep intensity high, lowering the volume doesn't mean you should sleep in the gym, you can have a great workout in 45 min
-focus more on whole foods to boost your metabolism
-write down some realistic goals, maybe deadlines, and stay motivated

thanx for the advice man! will surely keep that in mind

violator
12-07-07, 7:33 am
nice to see another newbie gettin goin...
the advice on diet from the guys is CRUCIAL!!!
also, u dont need to do lots of reps just because ur cutting, high rep range is an old myth, its ur diet that matters...
try an 8-12 rep range, with heavier weight, thatll rip u up...

good luck

soulspline
12-07-07, 9:10 am
nice to see another newbie gettin goin...
the advice on diet from the guys is CRUCIAL!!!
also, u dont need to do lots of reps just because ur cutting, high rep range is an old myth, its ur diet that matters...
try an 8-12 rep range, with heavier weight, thatll rip u up...

good luck


damn right newbie it is :)
and there's alot o sopport commin from the other guys here ..
really? you mean the high reps in the anmal trainin aint good?

Pizzalamp
12-07-07, 5:35 pm
damn right newbie it is :)
and there's alot o sopport commin from the other guys here ..
really? you mean the high reps in the anmal trainin aint good?

high reps low reps medium reps
do em all from time to time
vary it so u dont always do the same thing so your muscles dont adapt

soulspline
12-07-07, 9:00 pm
high reps low reps medium reps
do em all from time to time
vary it so u dont always do the same thing so your muscles dont adapt

hmmm cool bro yeah i heard about that

soulspline
12-10-07, 9:44 pm
didnt made it in to the gym today bec its my stupid b-day..

Pizzalamp
12-11-07, 12:11 am
didnt made it in to the gym today bec its my stupid b-day..

well happybday bro
tear it up tommroow
did u do anything special on ya bday?

soulspline
12-11-07, 6:30 am
well happybday bro
tear it up tommroow
did u do anything special on ya bday?

nothin much some pasta and chiken still healthy foods, i dont brink booze anymore :)
yeap tommorow i hit he plates again

soulspline
12-13-07, 10:12 am
ok tommorow is the last day of my 2nd week... and im still on it no surrender..

soulspline
12-16-07, 11:17 am
ok 3 weeks have passed... yes i have improved.... but i want to take this to the next level
i have no more beer belly - i also quit on my drinking since i have started my first week
also i have stopped my smoking habits from my day one...
my body haved improved thanks to the cuts.

ok so im impressed... but not quite
ill be changing ng journey a bit:
here goes--
morning
- take animal nitro 30 mins b4 training
- wait abit (3 hours) - take my cuts ( note this is my last week of the cuts cycle)
---- note a question to pizza -- the nitro indicates take on empty stomach--- how the hell do i do this in the morning in my training??? eat breakfast after training?-----

diet----

ok so i cant coup up with your american diet... too expensive... also its quite different here in the philippines so im doing this asian way

morning meal -- 4-5 egg whites w/ oats and 3 banana

12 noon meal -- 1 whole yam and 2 egg whites 2 banana

3 pm meal -- oats or shuffle with banana

6 pm meal -- 3 egg whites and oats

night --- banana shake or apple shake

---- philipino banana ("saba") its different fro your ordinary dole banana there ours have lotsa protien

ok protien shake here is kinda expensive so i might buy or not

plus our body chem and genes are different from you guys.... but im not gonna left behind....

so heres my hardcore training - the real deal, im cutting off my cheat day at saturdays.... no more. ill be building my body so i need good shit in it just like wrath says...
plus personal goal is 17 weeks starting from tommorow -- dec. 17, 07 till the last day of my journey

yes i will also train my abs... but not in it to be a super model..... so heres my training

training routine #4
CYCLE: 6-Day Split, Two Days On, 1 Day Off, Two Days On, 1 Day Off

LEVEL: Advanced
GOAL: Muscle Size, Shape, And Definition

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

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

Saturday: OFF

Sunday: REPEAT



--------------------- and will shuffle it with this so my body will keep guessing



training routine #8
CYCLE: Five Day Split, Two Days Off

LEVEL: Advanced
GOAL: Overall Physique

Sunday: Legs/Cardio

Legs
• Leg Extensions: 3 Sets x 12 Reps
• Squats (Wide Leg): 5 Sets x 8-12 Reps
• Hack Squats: 4 Sets x 12-15 Reps
• Lunges: 4 Sets
• Leg Curls: 5 Sets x 12 Reps

Cardio
• Stepper: 10 minutes

Monday: OFF

Tuesday: Chest/Biceps/Calves/Cardio

Chest
• Incline Barbell Press: 5 Sets x 8-15 Reps
• Flat Bench Flyes: 3 Sets x 12 Reps
• Cable Crossovers: 3 Sets x 15 Reps
• Dumbbell Pullovers: 2 Sets x 10 Reps

Biceps
• Barbell Curls: 4 Sets x 10-12 Reps
• Rope Cable Hammer Curls: 4 Sets x 15 Reps

Calves
• Pick an exercise and do 5 sets for at least 20 reps.

Cardio
• Stationary Bike: 30 minutes

Wednesday: Back/Abs

Back
• Bent-Over Rows: 5 Sets x 8-12 Reps
• T-Bar Rows (underhand grip): 3 Sets x 10 Reps
• Cable Rows: 3 Sets x 12 Reps
• Chins: 5 Sets x 12-15 Reps
• Hyper Extensions: 3 Sets x 20 Reps

Abs
• Pick any movement and do 4 sets for at least 25 reps.

Thursday: OFF

Friday: Shoulders/Triceps/Calves/Cardio

Shoulders
• Standing Shoulder Presses: 4 Sets x 6-12 Reps
• One-Arm Shoulder Presses: 3 Sets x 12 Reps
• Upright Rows: 3 Sets x 12 Reps
• Rear Delt Flyes: 3 Sets x 15 Reps
• Standing Laterals: 2 Sets x 15 Reps

Triceps
• Tricep Pushdowns: 4 Sets x 15 Reps
• Skullcrushers: 4 Sets x 6-12 Reps

Calves
• Pick an exercise and do 5 sets for at least 20 reps.

Cardio
• Treadmill: 25 minutes, varying the incline and speed.

Saturday: Makeup Day

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




no i will not be compeatng in any competition.. this is me... my personal agenda... this is hardcore.... this is animal!



note - had a hard time explaining this to my girl hahahah

Pizzalamp
12-16-07, 11:34 am
wake up
have your breakfast
hour later have your nitro and hit the gym
finish workout take nitro wait about half an hour, have your next meal

soulspline
12-17-07, 2:40 am
wake up
have your breakfast
hour later have your nitro and hit the gym
finish workout take nitro wait about half an hour, have your next meal

done it :) thanks for the advice bro!

Pizzalamp
12-17-07, 9:45 pm
done it :) thanks for the advice bro!

no prob

soulspline
12-21-07, 10:37 am
journal entry===

week 00 started at DEC 17 2007
----------------------------------------------
i survived the week 00... the eggs startin ta taste like shit!

supliments used in week 00 --

animal cuts
animal nitro
----------------------------------------------
today is the end of week 00 progress results
arms (biceps) --- 13.5
waist---- 33
wt---- 150 lbs

tomorrow is week end, plannin to do a cardio at 45mins sat/ sunday
---------------------------------------------
monday dec 24 2007 starts week 01

Pizzalamp
12-22-07, 9:59 pm
journal entry===

week 00 started at DEC 17 2007
----------------------------------------------
i survived the week 00... the eggs startin ta taste like shit!

supliments used in week 00 --

animal cuts
animal nitro
----------------------------------------------
today is the end of week 00 progress results
arms (biceps) --- 13.5
waist---- 33
wt---- 150 lbs

tomorrow is week end, plannin to do a cardio at 45mins sat/ sunday
---------------------------------------------
monday dec 24 2007 starts week 01

good luck bro
are u happy w/ ya results? any increases or decreases??

soulspline
12-22-07, 11:50 pm
good luck bro
are u happy w/ ya results? any increases or decreases??

there have been an increase in my weight though i have loose alot of inch in my waist so that means i have become lean but gain good weight in he increase of muscle

animal cuts is the best its like shedding my body fat.... and nitro helps me build lean mass

soulspline
12-23-07, 10:09 pm
ok first day of week 01
no cheat day commin its gonna be the eve of xmas later... and im still liftin the plates... and stikin' ta my diet!
plannin to give my seld a gift of whey protien if i can find one at the mall later.

soulspline
12-24-07, 11:53 pm
have a merry x mass.... but still have to follow my routine leg trainin day.... bofore i hit this holiday

Pizzalamp
12-28-07, 11:30 pm
have a merry x mass.... but still have to follow my routine leg trainin day.... bofore i hit this holiday

hows everything been recently?

soulspline
12-29-07, 12:17 am
hows everything been recently?

end of week 01... sat sunday cardio at 45 mins

by the way... i have found a whey protien by universal at a local mall here
is it advisable to have that? instead of eggs? the whey protien that i found has creatine in it

Pizzalamp
12-29-07, 12:30 am
end of week 01... sat sunday cardio at 45 mins

by the way... i have found a whey protien by universal at a local mall here
is it advisable to have that? instead of eggs? the whey protien that i found has creatine in it

its prob animal max good stuff
well any protein by universal is great

yep defintely have the protein!
but use it as a part of your diet
dont replace eggs with it
have eggs and the protein

soulspline
12-29-07, 4:10 am
its prob animal max good stuff
well any protein by universal is great

yep defintely have the protein!
but use it as a part of your diet
dont replace eggs with it
have eggs and the protein


thanks bro as always ! wil do will do

Pizzalamp
12-29-07, 8:43 pm
thanks bro as always ! wil do will do

cool

how did today go?

have u noticed any more changes? weight loss? muscle size?

soulspline
12-29-07, 9:50 pm
cool

how did today go?

have u noticed any more changes? weight loss? muscle size?


wt loss none-- maintain at 150
muscle size yes and abit showing some cuts but i feel my deltoids are kinda small in a way tho

Pizzalamp
12-29-07, 9:55 pm
wt loss none-- maintain at 150
muscle size yes and abit showing some cuts but i feel my deltoids are kinda small in a way tho

what are u doing for delts now? how many times a week do you train them

soulspline
12-30-07, 12:42 am
what are u doing for delts now? how many times a week do you train them

im doing routine 4 on tha animal trainin.... so its one a week i guess

Pizzalamp
12-30-07, 12:53 am
im doing routine 4 on tha animal trainin.... so its one a week i guess

just stick w/ it man
use perfect form slow negatives and the gains will come
maybe youre shoulders are just slower to develop

soulspline
12-30-07, 5:28 am
just stick w/ it man
use perfect form slow negatives and the gains will come
maybe youre shoulders are just slower to develop

yeah i guess ... very darn slow

Pizzalamp
12-31-07, 12:48 am
yeah i guess ... very darn slow

stay strong
the size will come

soulspline
12-31-07, 4:09 am
stay strong
the size will come

ok ill shuffle routine 4 and 8

Pizzalamp
01-01-08, 7:21 pm
ok ill shuffle routine 4 and 8

by shuffle, do u mean switch around?

i would justs tick w/ 1 program for as ever long as they advise

soulspline
01-02-08, 4:56 am
by shuffle, do u mean switch around?

i would justs tick w/ 1 program for as ever long as they advise

really, well yeah thats how they indicate it in the routine and the sups...
by the way a friend of mine told me that animal nitro goes great with animal m stak?... is that right.... i know it goes well with the cuts and the pack... but m-stak?

Pizzalamp
01-02-08, 1:29 pm
really, well yeah thats how they indicate it in the routine and the sups...
by the way a friend of mine told me that animal nitro goes great with animal m stak?... is that right.... i know it goes well with the cuts and the pack... but m-stak?

nitro is a great product that can be used all year long
i would reccomend taking it if u are able to

soulspline
01-04-08, 11:55 pm
LOG----- week 02
end date jan 04 2008

what i have become at week 2:
arms - 14"
wst - 33

wt' lifting @
arms 70 lbs max
chest 80 lbs to 100 lbs max
delts 35 lbs max

this sunday and sat will do cardio at 45 mins

supps taken during week 02:

animal nitro
animal cuts
whey protien

doing routine 4

same diet


end of log.....

Pizzalamp
01-05-08, 12:01 am
LOG----- week 02
end date jan 04 2008

what i have become at week 2:
arms - 14"
wst - 33

wt' lifting @
arms 70 lbs max
chest 80 lbs to 100 lbs max
delts 35 lbs max

this sunday and sat will do cardio at 45 mins

supps taken during week 02:

animal nitro
animal cuts
whey protien

doing routine 4

same diet


end of log.....

i see u decided to do nitro
its a great product
solid numbers too on your lifts

soulspline
01-05-08, 1:08 am
yeap nitro really boost up your liftin :)

soulspline
01-07-08, 2:51 am
week 03 started
same old routine, same old diet and sups!
by the way the eggs taste like plastic now
busted my gloves and lookin for a replacements.

soulspline
01-12-08, 9:12 pm
haaa yeah week 3 ended rest day now

Pizzalamp
01-12-08, 9:17 pm
haaa yeah week 3 ended rest day now

Enjoy that rest when do you work out next and what will you be doing?

soulspline
01-12-08, 11:37 pm
Enjoy that rest when do you work out next and what will you be doing?

same routine
but i have bought the whey protien from universal hahahaha

Pizzalamp
01-12-08, 11:39 pm
same routine
but i have bought the whey protien from universal hahahaha

NICE

soulspline
01-16-08, 10:23 pm
leg day yester day
first time i reached the 280 lbs.... almost puked

Pizzalamp
01-17-08, 12:23 am
leg day yester day
first time i reached the 280 lbs.... almost puked
glad u didnt lol
how has ya diet been??

soulspline
01-17-08, 6:43 am
glad u didnt lol
how has ya diet been??

the universal whey greatly ads wt in me but its good wt lean muscles not fat still eating egg whites oats and pasta and fruits

how about you? ive read you taking bcaa in your sups? thats amino aswell?

Pizzalamp
01-17-08, 11:27 pm
the universal whey greatly ads wt in me but its good wt lean muscles not fat still eating egg whites oats and pasta and fruits

how about you? ive read you taking bcaa in your sups? thats amino aswell?

yeah i take some bcaas after lifting-theyre very beneficial to muscle growth

soulspline
01-18-08, 11:49 am
yeah i take some bcaas after lifting-theyre very beneficial to muscle growth
you think i also need those?

soulspline
01-18-08, 11:55 am
bicep / tricep day.....ohhhh yes!
ahhh shayt the gym is closed.. on the most fav body trainin day the fuckin gym is closed..
but no ones gonna stop me!

i have no wts at home so i settle with this

standing bucket curls - 15 reps of 3
(bucket almost 40 lbs)
sitting while curling the bucket 15 reps of 3

getting an old pipe and with 2 buckets of 40 at the other end - 10 reps of 3

and yes over head bucket shit for tricep 15 reps of 3
and dips to failure

there you have it and stick it up with nitro before and after workout

soulspline
01-20-08, 11:33 pm
start of week 5

Chest
• Decline Smith Presses: 2 Sets x 12 Reps --120 lbs
• Flat Hammer Presses: 4 Sets x 25 Reps -- 80 lbs
• Incline Dumbbell Flyes: 3 Sets To Failure -- 80 lbs

Front/Side Delts
• Seated Dumbbell Presses: 1 Set x 25 Reps -- 80 lbs
• Reverse EZ Bar Presses: 1 Set To Failure --50 lbs
• Seated Dumbbell Side Laterals: To Failure -- 35 lbs

diet
3 egg whites
whey protien and gain fast from universal
salads at lunch with chicken
whey at snack
chicken 3 egg whites at dinner

before workout animal nitro and after

Pizzalamp
01-20-08, 11:38 pm
you think i also need those?
theyre def a solid product-its up to u:)

bicep / tricep day.....ohhhh yes!
ahhh shayt the gym is closed.. on the most fav body trainin day the fuckin gym is closed..
but no ones gonna stop me!

i have no wts at home so i settle with this

standing bucket curls - 15 reps of 3
(bucket almost 40 lbs)
sitting while curling the bucket 15 reps of 3

getting an old pipe and with 2 buckets of 40 at the other end - 10 reps of 3

and yes over head bucket shit for tricep 15 reps of 3
and dips to failure

there you have it and stick it up with nitro before and after workout
very cool!!


start of week 5

Chest
• Decline Smith Presses: 2 Sets x 12 Reps --120 lbs
• Flat Hammer Presses: 4 Sets x 25 Reps -- 80 lbs
• Incline Dumbbell Flyes: 3 Sets To Failure -- 80 lbs

Front/Side Delts
• Seated Dumbbell Presses: 1 Set x 25 Reps -- 80 lbs
• Reverse EZ Bar Presses: 1 Set To Failure --50 lbs
• Seated Dumbbell Side Laterals: To Failure -- 35 lbs

diet
3 egg whites
whey protien and gain fast from universal
salads at lunch with chicken
whey at snack
chicken 3 egg whites at dinner

before workout animal nitro and after
workout is looking good bro-thats good u posted it!
as for your diet, u gotta try to eat more. remember u need food to repair the muscles u tore down in the gym. if u dont eat enough youre not gonna grow!!
dont be afraid of carbs veges and fruits and good fats like nuts and peanut butter
hey i used to have some phillipino friends-i loved the barbeque on sticks i also know how to speak a little taglok(sp??)

soulspline
01-20-08, 11:44 pm
theyre def a solid product-its up to u:)

very cool!!


workout is looking good bro-thats good u posted it!
as for your diet, u gotta try to eat more. remember u need food to repair the muscles u tore down in the gym. if u dont eat enough youre not gonna grow!!
dont be afraid of carbs veges and fruits and good fats like nuts and peanut butter
hey i used to have some phillipino friends-i loved the barbeque on sticks i also know how to speak a little taglok(sp??)


really? :) hahahah cool

hmmm yeah peanut butter huh? i can stack that with bananas
how about rice?

and by the way what diet do you do now?

Pizzalamp
01-20-08, 11:46 pm
really? :) hahahah cool

hmmm yeah peanut butter huh? i can stack that with bananas
how about rice?

and by the way what diet do you do now?

u could have rice w/ some meals

i would have a bannana in the morning or after your workout w/ some protein(carbs and protein=muscles)

and i would have some peanut butter w/ a shake before bed

right now my diet is pretty simple, 3 shakes and 3 meals. lots of protein, moderate fats and moderate carbs

hope ya drinking lots of water

soulspline
01-21-08, 2:48 am
u could have rice w/ some meals

i would have a bannana in the morning or after your workout w/ some protein(carbs and protein=muscles)

and i would have some peanut butter w/ a shake before bed

right now my diet is pretty simple, 3 shakes and 3 meals. lots of protein, moderate fats and moderate carbs

hope ya drinking lots of water

hmmm ok that would be ok ill add them up
thanx a million bro :)

miguelito
01-21-08, 9:26 am
bro, what are you aiming for?

soulspline
01-21-08, 10:21 am
bro, what are you aiming for?
mass definition kaya puro carbs at protien kami ni pizzalamp with training routine 4

soulspline
01-21-08, 11:10 pm
tuesday leg day

Quads (2 Full Rotations)
• Leg Presses: 4 Sets x 25 Reps -- 240 lbs
• Horizontal Leg Presses: 1 Set x 40 Reps --- 240 lbs
• Leg Extensions: 1 Set x 40 Reps --- 80 lbs

Hams
• Leg Curl Machine: 3 Sets To Failure --- 40 lbs

Pizzalamp
01-21-08, 11:11 pm
tuesday leg day

Quads (2 Full Rotations)
• Leg Presses: 4 Sets x 25 Reps -- 240 lbs
• Horizontal Leg Presses: 1 Set x 40 Reps --- 240 lbs
• Leg Extensions: 1 Set x 40 Reps --- 80 lbs

Hams
• Leg Curl Machine: 3 Sets To Failure --- 40 lbs

very good

soulspline
01-21-08, 11:14 pm
very good

thanx man :)

Pizzalamp
01-21-08, 11:46 pm
thanx man :)

your welcome:)

soulspline
01-22-08, 8:07 pm
its uppose to be my off day today but i have to move it to friday bec of some matters i have to tend to so heres my shit load today!
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

soulspline
01-24-08, 1:42 am
Biceps
• Standing Dumbbell Curls: 2 Sets x 10 Reps -- 40 lbs warm up to 60 lbs
• Dumbbell Drag Curls: 1 Set x 20 Reps -- 40 lbs
• Incline Hammer Curls: 1 Set x 15 Reps -- 30 lbs

Triceps
• Close-Grip Benches: 1 Set x 25 Reps --35 lbs
• Tricep Press Downs: 1 Set x 25 Reps -- 60 lbs
• Double Arm Kickbacks: 1 Set x 25 Reps --30 lbs
• Bench Dips: 1 Set To Failure

Calves
• Seated Calf Raises: 3 Sets x 15 Reps -- 100 lbs
• Donkey Calf Raises: 3 Sets x 15 Reps -- 120lbs

Pizzalamp
01-24-08, 10:13 pm
workouts looking good bro
strong numbers on ya dumbell curls!

soulspline
01-27-08, 10:37 pm
Chest
• Flat Bench Presses: 5 Sets x 8 Reps -- 110 lbs
• Incline Dumbbell Presses: 4 Sets x 8 Reps --70lbs
• Flat Dumbbell Flyes: 3 Sets x 8 Reps -- 70 lbs


Biceps
• Straight Barbell Curls: 4 Sets x 8 Reps --60 lbs
• Close EZ Bar Curls: 4 Sets x 8 Reps -- 40lbs

Calves
• Standing Calf Raises: 4 Sets x 12 Reps --- 100 - 200 lbs
• Seated Calf Raises: 4 Sets x 12 Reps --100 lbs

Pizzalamp
01-27-08, 10:44 pm
Chest
• Flat Bench Presses: 5 Sets x 8 Reps -- 110 lbs
• Incline Dumbbell Presses: 4 Sets x 8 Reps --70lbs
• Flat Dumbbell Flyes: 3 Sets x 8 Reps -- 70 lbs


Biceps
• Straight Barbell Curls: 4 Sets x 8 Reps --60 lbs
• Close EZ Bar Curls: 4 Sets x 8 Reps -- 40lbs

Calves
• Standing Calf Raises: 4 Sets x 12 Reps --- 100 - 200 lbs
• Seated Calf Raises: 4 Sets x 12 Reps --100 lbs

looking good!

soulspline
01-28-08, 2:34 am
looking good!

thanx man :)

Pizzalamp
02-01-08, 11:54 pm
whats up bro
hows everything been??

Dozer
02-02-08, 2:09 am
Chest
• Flat Bench Presses: 5 Sets x 8 Reps -- 110 lbs
• Incline Dumbbell Presses: 4 Sets x 8 Reps --70lbs
• Flat Dumbbell Flyes: 3 Sets x 8 Reps -- 70 lbs


Biceps
• Straight Barbell Curls: 4 Sets x 8 Reps --60 lbs
• Close EZ Bar Curls: 4 Sets x 8 Reps -- 40lbs

Calves
• Standing Calf Raises: 4 Sets x 12 Reps --- 100 - 200 lbs
• Seated Calf Raises: 4 Sets x 12 Reps --100 lbs

Flyes with 70 lbs?? Crazy...

soulspline
02-02-08, 6:14 am
Flyes with 70 lbs?? Crazy...

thanx bro :) yeap 70

soulspline
02-02-08, 6:17 am
ill keep you updated when my net comes back again bro!

soulspline
02-03-08, 6:25 pm
start of week 6 ill be changing my routine to routine 9 http://www.animalpak.com/html/article_details.cfm?ID=148

Alternate between dumbbells and barbells to save your rotator cuffs.
• Flat Dumbbell Presses: 3 warmup sets, 3 working sets at max working poundage for as many reps as you can
• Incline Dumbbell Presses: 1 warmup set, 3 working sets at max working poundage for as many reps as you can
• Flat Flyes: 4 Sets in ascending weight, 12-15 reps
• Incline Flyes: 4 sets in ascending weight, 12-15 reps
• Dips: 3 sets to all out failure

Pizzalamp
02-04-08, 5:00 pm
start of week 6 ill be changing my routine to routine 9 http://www.animalpak.com/html/article_details.cfm?ID=148

Alternate between dumbbells and barbells to save your rotator cuffs.
• Flat Dumbbell Presses: 3 warmup sets, 3 working sets at max working poundage for as many reps as you can
• Incline Dumbbell Presses: 1 warmup set, 3 working sets at max working poundage for as many reps as you can
• Flat Flyes: 4 Sets in ascending weight, 12-15 reps
• Incline Flyes: 4 sets in ascending weight, 12-15 reps
• Dips: 3 sets to all out failure

looks good
hows your diet been?

soulspline
02-04-08, 7:53 pm
looks good
hows your diet been?

still the same addded more egg whites to my diet and more chicken to gain more, the whey helped me pumped up good wt.
heres my new diet and time ----
--------------------------------------

6:00 wake up eat brkfast -- oats bannanas
7;15 - take m stack
8;00 train
930 - 11;00 rest// work
11;15 take cuts
12;00 eat -- chicken or lean red meat
1-3 work
3;00 eat --- 4-5 bannana w peanut butter
5;00 take cuts
5;30 do cardio
7;00 eat - chicken 4 bannanas or bowl of oats plus 4 egg whites
9;30 eat - 6 egg whites


what do you say? any sudgestions

soulspline
02-06-08, 11:18 pm
thursday off day
skeds
5;00 wake up do 45 mins cario with b4 and after nitro for bcaa
7;00 eat breakfast
9;00 eat
10;00 take cuts
12;00 eat lunch
2;00 take m stack
3;00 - eat
5;00 - take cuts
5;30 - do 25 mins cardio
6;30 eat
9;00 eat 6 eggs

Pizzalamp
02-06-08, 11:41 pm
still the same addded more egg whites to my diet and more chicken to gain more, the whey helped me pumped up good wt.
heres my new diet and time ----
--------------------------------------

6:00 wake up eat brkfast -- oats bannanas
7;15 - take m stack
8;00 train
930 - 11;00 rest// work
11;15 take cuts
12;00 eat -- chicken or lean red meat
1-3 work
3;00 eat --- 4-5 bannana w peanut butter
5;00 take cuts
5;30 do cardio
7;00 eat - chicken 4 bannanas or bowl of oats plus 4 egg whites
9;30 eat - 6 egg whites


what do you say? any sudgestions
try and get protein carbs fats in most of your meals
go easy w/ the bannanas u eat more bannanas in 1 day than i do in 3 months lol
to me it seems like youre eating pretty low calories-u gotta eat enough to grow muscle bro


thursday off day
skeds
5;00 wake up do 45 mins cario with b4 and after nitro for bcaa
7;00 eat breakfast
9;00 eat
10;00 take cuts
12;00 eat lunch
2;00 take m stack
3;00 - eat
5;00 - take cuts
5;30 - do 25 mins cardio
6;30 eat
9;00 eat 6 eggs
just do 1 cardio session a day

good luck!!!

Dozer
02-07-08, 12:23 am
start of week 6 ill be changing my routine to routine 9 http://www.animalpak.com/html/article_details.cfm?ID=148

Alternate between dumbbells and barbells to save your rotator cuffs.
• Flat Dumbbell Presses: 3 warmup sets, 3 working sets at max working poundage for as many reps as you can
• Incline Dumbbell Presses: 1 warmup set, 3 working sets at max working poundage for as many reps as you can
• Flat Flyes: 4 Sets in ascending weight, 12-15 reps
• Incline Flyes: 4 sets in ascending weight, 12-15 reps
• Dips: 3 sets to all out failure

I used something similar to this when my chest was lagging back about 6 months ago, and it really helped--esp. the dips as a finisher, REALLY did the job.

soulspline
02-07-08, 3:52 am
try and get protein carbs fats in most of your meals
go easy w/ the bannanas u eat more bannanas in 1 day than i do in 3 months lol
to me it seems like youre eating pretty low calories-u gotta eat enough to grow muscle bro


just do 1 cardio session a day

good luck!!!

low on calories? where can i get more?


I used something similar to this when my chest was lagging back about 6 months ago, and it really helped--esp. the dips as a finisher, REALLY did the job.
great! thats good to hear :)

Carpe Diem P.T
02-07-08, 7:19 am
hey mate. read through your journey and its good to see your enthusiasm hasn't left. One of your best points is that you dont just ask for help and ignore it. you have really taken pizzalamps and others good ideas on board and made them work for you.

Glad to see you are changing your routine up too. Maybe hit those rear delts with 3 sets of 10 for a while? cant hurt. looks like they have been taking it easy ;)

Don't be afraid to eat. as you gain lean muscle mass, your metabolism will speed up very quickly as it takes more to feed muscle than it does fat.

The hardest thing is the consistancy. things will get in your road but when you can look back and say that was a good solid year, then 2 years and so on, then you are an animal.

soulspline
02-07-08, 7:25 am
hey mate. read through your journey and its good to see your enthusiasm hasn't left. One of your best points is that you dont just ask for help and ignore it. you have really taken pizzalamps and others good ideas on board and made them work for you.

Glad to see you are changing your routine up too. Maybe hit those rear delts with 3 sets of 10 for a while? cant hurt. looks like they have been taking it easy ;)

Don't be afraid to eat. as you gain lean muscle mass, your metabolism will speed up very quickly as it takes more to feed muscle than it does fat.

The hardest thing is the consistancy. things will get in your road but when you can look back and say that was a good solid year, then 2 years and so on, then you are an animal.

bro nicely said!
yeap havin problems with my delts kinda gettin slow on them. will do will do will definately bombard them with tens of 3 set!

yeap consistency...im just driven by desire bro

soulspline
02-07-08, 9:14 pm
friday arms day booyah!!!!!

• Straight Bar Curls: 2 warmup sets of 20 reps each, 3 working sets 10-15 range
• Hammer Curls: 3 sets x 12 reps
• One Arm Preacher Curls: 3 sets x 15 reps (flush the blood)
• Pushdowns: Total out 7 sets, pyramiding up to 10 rep max
• Skullcrushers: 3 sets x 15 reps
• One Arm Overhead Extensions: 3 sets x 15 reps
• Dips: 3 sets, all out to failure

Pizzalamp
02-07-08, 9:22 pm
still the same addded more egg whites to my diet and more chicken to gain more, the whey helped me pumped up good wt.
heres my new diet and time ----
--------------------------------------

6:00 wake up eat brkfast -- oats bannanas
7;15 - take m stack
8;00 train
930 - 11;00 rest// work
11;15 take cuts
12;00 eat -- chicken or lean red meat
1-3 work
3;00 eat --- 4-5 bannana w peanut butter
5;00 take cuts
5;30 do cardio
7;00 eat - chicken 4 bannanas or bowl of oats plus 4 egg whites
9;30 eat - 6 egg whites


what do you say? any sudgestions

WITH BREAKFAST HAVE WHOLE EGGS WITH YOUR OATS AND BANANNA
AFTER U TRAIN W/ WEIGHTS HAVE A PROTEIN SHAKE W/ SOME CARBS
WITH YOUR CHICKEN OR RED MEAT MEAL AHVE SOME CARBS, LIKE RICE OR NOODLES OR POTATOES
AT 3 HAVE A PROTEIN SHAKE W/ PEANUT BUTTER AND SOME FRUIT
AT 7, HAVE THE CHICKEN AND OATS (OR RICE OR POTATOE OR NOODLES) AND SOME VEGGIES
AT 930 HAVE LIKE 10 EGG WHITES AND SOME PEANUT BUTTER

AND MAKE SURE U DRINK LOTS OF WATER

GO EASY W/ THE BANNANAS 1 0R 2 A DAY IS PLENTY-TRY SOME DIFF FRUITS AS WELL-AND TRY TO EAT YOUR VEGGIES TOO

THE CHANGES ARENT THAT DRASTIC AND NOT VERY EXPENSIVE-BUT U WILL NOTICE THE DIFFERENCE IT MAKES IN THE GYM:)

norrim1
02-07-08, 10:14 pm
Your progress is looking great. Keep on your grind bro and you'll begin to take yourself to higher levels each and every day. You have more than what it takes bro, keep up the good work!

soulspline
02-07-08, 11:17 pm
Your progress is looking great. Keep on your grind bro and you'll begin to take yourself to higher levels each and every day. You have more than what it takes bro, keep up the good work!

im very happy i have you brothers on my side... will do definately bro!
thanx and i assure you i will not quit on this!

soulspline
02-07-08, 11:19 pm
WITH BREAKFAST HAVE WHOLE EGGS WITH YOUR OATS AND BANANNA
AFTER U TRAIN W/ WEIGHTS HAVE A PROTEIN SHAKE W/ SOME CARBS
WITH YOUR CHICKEN OR RED MEAT MEAL AHVE SOME CARBS, LIKE RICE OR NOODLES OR POTATOES
AT 3 HAVE A PROTEIN SHAKE W/ PEANUT BUTTER AND SOME FRUIT
AT 7, HAVE THE CHICKEN AND OATS (OR RICE OR POTATOE OR NOODLES) AND SOME VEGGIES
AT 930 HAVE LIKE 10 EGG WHITES AND SOME PEANUT BUTTER

AND MAKE SURE U DRINK LOTS OF WATER

GO EASY W/ THE BANNANAS 1 0R 2 A DAY IS PLENTY-TRY SOME DIFF FRUITS AS WELL-AND TRY TO EAT YOUR VEGGIES TOO

THE CHANGES ARENT THAT DRASTIC AND NOT VERY EXPENSIVE-BUT U WILL NOTICE THE DIFFERENCE IT MAKES IN THE GYM:)

holey shayt will do brother! thats what i like :) is this the same diet you did before?

Pizzalamp
02-07-08, 11:34 pm
holey shayt will do brother! thats what i like :) is this the same diet you did before?

its kinda similar to how i eat
but basically its just a simple easy to folllow diet

soulspline
02-08-08, 5:36 pm
its kinda similar to how i eat
but basically its just a simple easy to folllow diet

took your diet plan added it up....my cardio enhanced... dunno why and i tire less when in work out... man you have been the BEST!!!!!!!!!!!!!!!

Pizzalamp
02-08-08, 6:50 pm
took your diet plan added it up....my cardio enhanced... dunno why and i tire less when in work out... man you have been the BEST!!!!!!!!!!!!!!!

this is good news!

soulspline
02-08-08, 8:28 pm
this is good news!

hell yeaaH!!!

Dozer
02-09-08, 5:13 am
friday arms day booyah!!!!!

• Straight Bar Curls: 2 warmup sets of 20 reps each, 3 working sets 10-15 range
• Hammer Curls: 3 sets x 12 reps
• One Arm Preacher Curls: 3 sets x 15 reps (flush the blood)
• Pushdowns: Total out 7 sets, pyramiding up to 10 rep max
• Skullcrushers: 3 sets x 15 reps
• One Arm Overhead Extensions: 3 sets x 15 reps
• Dips: 3 sets, all out to failure

Man, I know I talked about dips before, but weighted dips were what built my triceps..and they're a killer finisher. Good job!

Pizzalamp
02-10-08, 1:07 am
Man, I know I talked about dips before, but weighted dips were what built my triceps..and they're a killer finisher. Good job!

i agree man whether it be bench dips parallell bar dips
dips ar great

soulspline
02-10-08, 8:15 am
Man, I know I talked about dips before, but weighted dips were what built my triceps..and they're a killer finisher. Good job!

great man :) so hows yourm stack going?


i agree man whether it be bench dips parallell bar dips
dips ar great

bro i feel thick! your diet really enegizez me up man looks like im lacking those... but would that build up some tummy fats on me? or would my cardio and ab work out take care of that

soulspline
02-10-08, 8:16 am
still doing this routine

Monday 1: Chest

Alternate between dumbbells and barbells to save your rotator cuffs.
• Flat Dumbbell Presses: 3 warmup sets, 3 working sets at max working poundage for as many reps as you can
• Incline Dumbbell Presses: 1 warmup set, 3 working sets at max working poundage for as many reps as you can
• Flat Flyes: 4 Sets in ascending weight, 12-15 reps
• Incline Flyes: 4 sets in ascending weight, 12-15 reps
• Dips: 3 sets to all out failure

Tuesday: Back

All reps are to be done with strict, strict form.
• Reverse Rows: 3 warmup sets, 4 working max sets
• Pulldowns - 4 sets, mid-range grip (stretch is important)
• Low Pulley Rows: 4 sets x 12-15 reps
• One Arm Rows: 3 sets x 10 reps
• Deadlifts - 5 sets ascending to 8 rep functional max training weight

Wednesday: Shoulders

You gotta push the weight, but you gotta keep form.
• Military Presses: 3 warmup sets, 5 sets x 5-8 reps
• Laterals: 4 sets strict form
• Rear Laterals: 4 sets, all out at one weight
• Barbell Shrugs - 5 sets x 6-10 reps

Thursday: Off

Friday: Arms

Always train biceps before triceps.
• Straight Bar Curls: 2 warmup sets of 20 reps each, 3 working sets 10-15 range
• Hammer Curls: 3 sets x 12 reps
• One Arm Preacher Curls: 3 sets x 15 reps (flush the blood)
• Pushdowns: Total out 7 sets, pyramiding up to 10 rep max
• Skullcrushers: 3 sets x 15 reps
• One Arm Overhead Extensions: 3 sets x 15 reps
• Dips: 3 sets, all out to failure

Saturday: Legs

Yeah, it’s leg day. So what did you expect, a walk in the park?
• Leg extensions: 8 sets, total 20 reps on all sets
• Leg Presses: 5 sets, pyramiding up
• Squats: 4 sets x 20 reps (full depth)
• Hack Squats: 4 sets x 20 reps
• Leg Curls: 6 sets x 15 reps
• Stiff-Leg Deads: 5 sets x 15 reps (full stretch)

Sunday: Off

but plannin to add some more iron on them this week

soulspline
02-10-08, 8:19 am
i agree man whether it be bench dips parallell bar dips
dips ar great

by the way i take cuts first thing in the morning then wait 30 mins b4 i get my breakfast and m stack 35 mins before i workout
then on thursdays and sat i take nitro while doing jogging and after jogging

looks good bro or any sudgestions?

Pizzalamp
02-10-08, 12:55 pm
by the way i take cuts first thing in the morning then wait 30 mins b4 i get my breakfast and m stack 35 mins before i workout
then on thursdays and sat i take nitro while doing jogging and after jogging

looks good bro or any sudgestions?

w/ the nitro i would keep taking it before jogging but after i would try to have a protein shake or meal

soulspline
02-10-08, 6:53 pm
w/ the nitro i would keep taking it before jogging but after i would try to have a protein shake or meal

hmm ok that would be grand!

Pizzalamp
02-13-08, 12:58 am
hows everything lately?

soulspline
02-13-08, 4:56 am
hows everything lately?

got your diet bro i tire less and i can last on heavyer plates, added some tatos peanut butter and some rice in it.
rest day tomorrow but ill have a cardio at the morning w nitro
the m stack is kickin really great by the way

Pizzalamp
02-14-08, 12:49 am
got your diet bro i tire less and i can last on heavyer plates, added some tatos peanut butter and some rice in it.
rest day tomorrow but ill have a cardio at the morning w nitro
the m stack is kickin really great by the way

very good bro
lots of protein carbs and good fats will keep your body running great
dont forget the spam and eggs lol

soulspline
02-14-08, 10:08 am
very good bro
lots of protein carbs and good fats will keep your body running great
dont forget the spam and eggs lol

wait spam?????????? those are rich in sodium do i need it? yeap still munchin eggs bro

Pizzalamp
02-17-08, 1:15 am
lol i was kidding w/ spam and eggs
i used to work w/ a phillipino guy and he would always make spam and eggs
He told me its a phillipino favorite??

NO DO NOT EAT SPAM!!!!

soulspline
02-17-08, 6:02 pm
lol i was kidding w/ spam and eggs
i used to work w/ a phillipino guy and he would always make spam and eggs
He told me its a phillipino favorite??

NO DO NOT EAT SPAM!!!!

well its the cheapest and most easyest we can buy at the store hahahah ok hahahha i will not.
holey crap bro your a henchmen now! ::)

soulspline
02-17-08, 11:45 pm
• Flat Dumbbell Presses: 3 warmup sets, 3 working sets at max working poundage for as many reps as you can
• Incline Dumbbell Presses: 1 warmup set, 3 working sets at max working poundage for as many reps as you can
• Flat Flyes: 4 Sets in ascending weight, 12-15 reps
• Incline Flyes: 4 sets in ascending weight, 12-15 reps
• Dips: 3 sets to all out failure

Pizzalamp
02-17-08, 11:48 pm
• Flat Dumbbell Presses: 3 warmup sets, 3 working sets at max working poundage for as many reps as you can
• Incline Dumbbell Presses: 1 warmup set, 3 working sets at max working poundage for as many reps as you can
• Flat Flyes: 4 Sets in ascending weight, 12-15 reps
• Incline Flyes: 4 sets in ascending weight, 12-15 reps
• Dips: 3 sets to all out failure

very good bro!

soulspline
02-18-08, 12:03 am
very good bro!

still using the routine 9 but added some juice in it by doing the sets in pyramids !!!!! ohhh yeah!

Pizzalamp
02-18-08, 12:17 am
still using the routine 9 but added some juice in it by doing the sets in pyramids !!!!! ohhh yeah!

i love pyramids!

soulspline
02-18-08, 6:00 pm
all done in a pyramid basis

All reps are to be done with strict, strict form.
• Reverse Rows: 3 warmup sets, 4 working max sets
• Pulldowns - 4 sets, mid-range grip (stretch is important)
• Low Pulley Rows: 4 sets x 12-15 reps
• One Arm Rows: 3 sets x 10 reps
• Deadlifts - 5 sets ascending to 8 rep functional max training weight

Pizzalamp
02-20-08, 1:26 am
all done in a pyramid basis

All reps are to be done with strict, strict form.
• Reverse Rows: 3 warmup sets, 4 working max sets
• Pulldowns - 4 sets, mid-range grip (stretch is important)
• Low Pulley Rows: 4 sets x 12-15 reps
• One Arm Rows: 3 sets x 10 reps
• Deadlifts - 5 sets ascending to 8 rep functional max training weight

very good workout
u should get a big back from all that

soulspline
02-21-08, 9:10 pm
arms day friday!!!! :) yeahhhhh

• Straight Bar Curls: 2 warmup sets of 20 reps each, 3 working sets 10-15 range
• Hammer Curls: 3 sets x 12 reps
• One Arm Preacher Curls: 3 sets x 15 reps (flush the blood)
• Pushdowns: Total out 7 sets, pyramiding up to 10 rep max
• Skullcrushers: 3 sets x 15 reps
• One Arm Overhead Extensions: 3 sets x 15 reps
• Dips: 3 sets, all out to failure

Pizzalamp
02-21-08, 9:22 pm
good job on arms

soulspline
02-22-08, 6:31 pm
good job on arms
thanx man, now my max bicep is 85 lbs bro the m stack really helped oout and those good diet plan you have for me. thanx bro!

Pizzalamp
02-22-08, 7:54 pm
thanx man, now my max bicep is 85 lbs bro the m stack really helped oout and those good diet plan you have for me. thanx bro!

very good!

soulspline
02-25-08, 8:19 pm
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

soulspline
02-25-08, 8:20 pm
cheat day today
bringin home a large pizza and a large carton o mango juice
cycle off mstack this week
maintainin with nitro and uni-liver tabs

Pizzalamp
02-26-08, 1:24 am
good workout
are u keeping track of your weights each workout?

mango juice and pizza-cool combo!

soulspline
02-26-08, 2:31 am
good workout
are u keeping track of your weights each workout?

mango juice and pizza-cool combo!



yeap im up at 15 to 20lbs on the routines and now my deadlift is 45 lbs

norrim1
02-26-08, 2:39 am
yeap im up at 15 to 20lbs on the routines and now my deadlift is 45 lbs

Awesome progress bro! I enjoyed a large pizza as well the other day, even threw in some Chinese food...haha. Keep the momentum rolling and keep smashing those PR's.

Pizzalamp
02-27-08, 1:28 am
yeap im up at 15 to 20lbs on the routines and now my deadlift is 45 lbs

sweet!!

soulspline
02-27-08, 5:31 am
Back
• Pull-ups: 3 Sets x 12 Reps - this really killed me at 160 lbs hahahah
• 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

soulspline
02-29-08, 5:45 am
todays traning is

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

Dozer
02-29-08, 3:53 pm
todays traning is

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

Never tried Donkey Calf raises man...looks good!

soulspline
02-29-08, 4:20 pm
Never tried Donkey Calf raises man...looks good!


well try bro will really kill ya and feels damn good lol

Dozer
02-29-08, 10:41 pm
well try bro will really kill ya and feels damn good lol

I just think it'd be weird walking up to a stranger and asking them to sit on my lower back for them....heh. I'll try it if I can train with someone who is probably more comfortable with me than random strangers.

soulspline
03-01-08, 9:39 am
I just think it'd be weird walking up to a stranger and asking them to sit on my lower back for them....heh. I'll try it if I can train with someone who is probably more comfortable with me than random strangers.

YEAP thats the only problem with that bro lol but hopefully i got some gym junkies buddies here lol

soulspline
03-02-08, 9:56 pm
chest day/ biceps

flat dumbbell press - 2 warm up set / 12 reps of 3 set - max 40 lbs
incline "" "" - 1 warm up set / 12 reps of 3 set max 40 lbs
flat flyes 4 set ascending wt's 12- 15 reps
incline flyes "" "" "" ""
dips- allout to failure

biceps
ez bar curl 2 set of 15
preacher curl at 50 lbs -1 set to failure
concentration curl - 1 set of failure of 25 lbs

sups taken
1 pack of animal pack on breakfast
1 pack of m-stack 45 mins prior to training
1 pack of nitro after training

cardio at 5 am
takes universal rip fast 4 tabs on empty stomach

at the last meal of the day at nine pm takes 3 tabs of uni-liver

Pizzalamp
03-04-08, 12:55 am
u could try having 3-4 unilivers w/ all your meals
gives your body xtra aminos and nutrients throughout the day

soulspline
03-04-08, 1:28 am
u could try having 3-4 unilivers w/ all your meals
gives your body xtra aminos and nutrients throughout the day

woudnt that kill my liver????

Pizzalamp
03-04-08, 1:29 am
woudnt that kill my liver????

no
its just dessicated beef liver

soulspline
03-05-08, 2:38 am
tuesday

back
rows 2 warm ups/4 set of12
pull down 4 set of 12
bumbell rows 4 set of 12 max 40 lbs
deadlift 5 set of 8 max 45lbs

leg
calve raise 5 set of 12
leg extension 4 set of 12

wed
shooulders
military press 2 warm up 5 set of 8 max 45lbs
arnold press 3 set of 12
seated press 3 set of 15
rear lats 4 set of 12
lats all out to failure
shrugs 5 set of 10 max 50 lbs

sups taken
1 pack of animal pack on breakfast
1 pack of m-stack 45 mins prior to training
1 pack of nitro after training

cardio at 5 am
takes universal rip fast 4 tabs on empty stomach

uni liver at every meal 3 tabs (thanks pizza)

soulspline
03-05-08, 8:00 am
an old tale to tell
i was before an alcoholic and chain smoker...till i heard the animal traning packs then all suddenly changed...so hopefully reading all the articles at the site helped stoped all of those bad habits... and found a friend at the forum who helps with diet and routine thanx pizza!

Pizzalamp
03-05-08, 9:55 pm
an old tale to tell
i was before an alcoholic and chain smoker...till i heard the animal traning packs then all suddenly changed...so hopefully reading all the articles at the site helped stoped all of those bad habits... and found a friend at the forum who helps with diet and routine thanx pizza!

hey bro
youve made great progress so far
keep it going strong!!

soulspline
03-06-08, 6:30 am
hey bro
youve made great progress so far
keep it going strong!!

getting back is quite hard bec before i started last year i was alcoholic and i smoke... im at my week 10 so im kinda getting back in shape slowly, my staple supliment for me is nitro and its my 2nd cycle of m stack well not to forget the real staple sup the pak.
but is till have some unwanted body fats around the chest area what do you recommend? also im taking uni rip fast at my jogging kinda helps abit

Pizzalamp
03-07-08, 12:29 am
getting back is quite hard bec before i started last year i was alcoholic and i smoke... im at my week 10 so im kinda getting back in shape slowly, my staple supliment for me is nitro and its my 2nd cycle of m stack well not to forget the real staple sup the pak.
but is till have some unwanted body fats around the chest area what do you recommend? also im taking uni rip fast at my jogging kinda helps abit

the past is over
youve def come a long way

just continue with cardio and keep an eye on ya diet to reduce body fat
a lot of people store fat in the chest

Dozer
03-10-08, 3:26 am
tuesday

back
rows 2 warm ups/4 set of12
pull down 4 set of 12
bumbell rows 4 set of 12 max 40 lbs
deadlift 5 set of 8 max 45lbs

leg
calve raise 5 set of 12
leg extension 4 set of 12

wed
shooulders
military press 2 warm up 5 set of 8 max 45lbs
arnold press 3 set of 12
seated press 3 set of 15
rear lats 4 set of 12
lats all out to failure
shrugs 5 set of 10 max 50 lbs

sups taken
1 pack of animal pack on breakfast
1 pack of m-stack 45 mins prior to training
1 pack of nitro after training

cardio at 5 am
takes universal rip fast 4 tabs on empty stomach

uni liver at every meal 3 tabs (thanks pizza)

WO's are lookin' good, and the supps are looking esp. good. Keep going strong!

soulspline
03-10-08, 7:54 am
havent updated my journal so heres what i did today
Monday

Chest

*Flat Dumbbell Press -- 2 warm ups
reps of 15 of 3 sets of max lbs
*Incline Dumbell Press -- 1 warm up
reps of 15 of 5 sets of max lbs
*Flat Flyers -- 4 set ascending weights
12-15 reps
*Incline Flyers -- 4 set ascending weights
12-15 reps
*Dips -- 3 sets to failure

Biceps

*Concentration Curl -- 3 sets of 12
*E2 Bar -- 2 sets of 15
*Preacher Curl -- 1 set to failure


this is for tomorrow
Tuesday

Back

*Rows -- 2 warm ups
4 sets of 15
*Pull Down -- 4 sets of 12
*Dumbbell rows -- 4 sets of 12
*Dead Lift -- 5 sets of 8

Calves

*Calve Raise -- 5 sets of 12
*Leg Extension -- 4 sets of 12


supps and diets are the pretty much same

soulspline
03-10-08, 7:55 am
WO's are lookin' good, and the supps are looking esp. good. Keep going strong!

thank you bro!


the past is over
youve def come a long way

just continue with cardio and keep an eye on ya diet to reduce body fat
a lot of people store fat in the chest

will do will do thanx bro!

soulspline
03-10-08, 7:56 am
hey bro
youve made great progress so far
keep it going strong!!

thanx bro illkeep you guys updated as much as i can and im sure youll help out if i have some questions

Pizzalamp
03-12-08, 12:57 am
thanx bro illkeep you guys updated as much as i can and im sure youll help out if i have some questions

cool

soulspline
03-12-08, 10:35 am
shoulders man i went up to friggin 40 lbs man it was sick!

soulspline
03-14-08, 11:09 pm
end of week 11 gradualy increased the plates for bench now reached at 140 lbs

norrim1
03-14-08, 11:11 pm
Good job bro! Keep giving it all you've got.

Pizzalamp
03-14-08, 11:13 pm
progress is good
very good!

soulspline
03-15-08, 12:28 am
thank you brothers!

norrim1
03-15-08, 12:29 am
So what's your next goal on the bench bro?

soulspline
03-15-08, 1:07 am
So what's your next goal on the bench bro?

well same as always targeting at 250 all that i can i will do bro

norrim1
03-15-08, 1:13 am
well same as always targeting at 250 all that i can i will do bro

I know you will bro. Keep your mind focused and never give up. Every PR you set, gets you closer and closer to your ultimate goal. Anything is possible bro. Attack it at every angle and don't be afraid to try new things.

soulspline
03-17-08, 9:55 am
I know you will bro. Keep your mind focused and never give up. Every PR you set, gets you closer and closer to your ultimate goal. Anything is possible bro. Attack it at every angle and don't be afraid to try new things.
thank you i have hit my 70 lbs today on my bicep
by the way whats the hype on animal omega? i have seen it in the site lately...

Pizzalamp
03-17-08, 1:13 pm
thank you i have hit my 70 lbs today on my bicep
by the way whats the hype on animal omega? i have seen it in the site lately...

animal omega is a new essential fatty acid product coming out soon
its gonna be awesome

soulspline
03-17-08, 8:27 pm
animal omega is a new essential fatty acid product coming out soon
its gonna be awesome

oh its an efa... why do body builders need those?

Pizzalamp
03-17-08, 8:30 pm
oh its an efa... why do body builders need those?

efas are important for hormones in ya body, building muscle, skin health, heart health, losing fat
def an important supplement to take

soulspline
03-17-08, 9:06 pm
efas are important for hormones in ya body, building muscle, skin health, heart health, losing fat
def an important supplement to take

how about ya do you take those oils aswell?

Pizzalamp
03-17-08, 9:13 pm
how about ya do you take those oils aswell?

i take efas-i think theyre very important
fish oil
evening primrose oil

soulspline
03-17-08, 10:59 pm
i take efas-i think theyre very important
fish oil
evening primrose oil
in that case i think animal omega would really suit us and i would also like to try that out

Pizzalamp
03-19-08, 1:00 am
in that case i think animal omega would really suit us and i would also like to try that out

u and me both

soulspline
03-19-08, 3:04 am
u and me both
shoulders day today...kinda still slow to improve but im pressin it with 45s and isolation moves and failures

Pizzalamp
03-20-08, 8:58 pm
whats ya routine and weights look like?

have u been keeping track of all your weights?

soulspline
03-20-08, 9:23 pm
whats ya routine and weights look like?

have u been keeping track of all your weights?

yes i have just been lazy to type hahaha
well arms at 75 max lbs
delts at 45s max lbs
chest to 140 max lbs
legs to 450 - 500 max lbs
its been slow... well today no gym is open... i have to improvise with my bay area tools here lemme post it later on what will happen on "my sick traning no gym open day :) "

soulspline
03-20-08, 10:53 pm
ok the gym is closed
i did it all in my backyard... heres what happen
barbel bench press - subs- pipe with 2 buckets of water in the both end
almost 40 lbs
4 sets of 12 reps

flat flyes on a bench - subs - buckets of water almost 35 lbs both

4 sets of 15 reps

over head extension -subs- jug of mineral water almost 40 lbs

barbel curls - subs - pipe with 2 buckets of water almost 40 lbs
12 reps of 4 sets
to close grip curls

concentration curl jug o water almost 35 lbs
15 reps of 4 set
and one set of failure

close grip bench pres- subs- the same pipe and bckets at 40 lbs
3 setts of 12 reps

dips at failure or 3 sets

did some punches and kicks for cardio at the end

supps taken mstack- pack - nitro after

not much but still i kept what i needed to do at some old pipes and buckets...

Pizzalamp
03-20-08, 11:01 pm
very cool actually

just make sure youre having some off days to rest too!

but seriously very cool

soulspline
03-20-08, 11:13 pm
very cool actually

just make sure youre having some off days to rest too!

but seriously very cool

haha thanks bro
well tomorrow will be day off and cheat day planin ta get some chinese food

im at age 25 ... my diet as the same you inscribe before... take it medically? what do you mean and would it not be good at my pack - nitro- m-stack combo and some ripp fast at cardio mixture of supps? im just curious on that sterol thing...

Pizzalamp
03-20-08, 11:17 pm
haha thanks bro
well tomorrow will be day off and cheat day planin ta get some chinese food

im at age 25 ... my diet as the same you inscribe before... take it medically? what do you mean and would it not be good at my pack - nitro- m-stack combo and some ripp fast at cardio mixture of supps? im just curious on that sterol thing...

medically-make sure you dont suffer from anything-like seizures high blood pressure
im not very knowledgeable on the sterol product
u could ask in the packs section...someone could help u there

soulspline
03-20-08, 11:35 pm
medically-make sure you dont suffer from anything-like seizures high blood pressure
im not very knowledgeable on the sterol product
u could ask in the packs section...someone could help u there

oh ok thanx bro

Pizzalamp
03-20-08, 11:36 pm
oh ok thanx bro
no prob

soulspline
03-27-08, 11:01 pm
havent updated my log for a week but same same goin on here bro cycle off m stack this week so light trainin but still at 45's at my plate

Pizzalamp
03-27-08, 11:03 pm
havent updated my log for a week but same same goin on here bro cycle off m stack this week so light trainin but still at 45's at my plate

nice

soulspline
03-27-08, 11:07 pm
nice
they say its ik to take sterols in a cycle off mstack in the pack forums..
do you have any sudgestions on that?

Dozer
03-28-08, 4:34 am
ok the gym is closed
i did it all in my backyard... heres what happen
barbel bench press - subs- pipe with 2 buckets of water in the both end
almost 40 lbs
4 sets of 12 reps

flat flyes on a bench - subs - buckets of water almost 35 lbs both

4 sets of 15 reps

over head extension -subs- jug of mineral water almost 40 lbs

barbel curls - subs - pipe with 2 buckets of water almost 40 lbs
12 reps of 4 sets
to close grip curls

concentration curl jug o water almost 35 lbs
15 reps of 4 set
and one set of failure

close grip bench pres- subs- the same pipe and bckets at 40 lbs
3 setts of 12 reps

dips at failure or 3 sets

did some punches and kicks for cardio at the end

supps taken mstack- pack - nitro after

not much but still i kept what i needed to do at some old pipes and buckets...

I've had to improvise in a similar fashion in years past..way to be dedicated!

soulspline
03-28-08, 6:06 am
I've had to improvise in a similar fashion in years past..way to be dedicated!
well its not much but still gave me the booooost! :)

Pizzalamp
03-28-08, 8:39 pm
they say its ik to take sterols in a cycle off mstack in the pack forums..
do you have any sudgestions on that?

no sorry bro
why not checkout g diesels advice thread...he could help u

soulspline
03-31-08, 10:07 am
• Military Presses: 3 warmup sets, 5 sets x 5-8 reps pyramid to 45s lbs
• Laterals: 4 sets strict form 20's
• Rear Laterals: 4 sets, all out at one weight 25's
• Barbell Shrugs - 5 sets x 6-10 reps max at 50 lbs to 65 lbs
reverse peck deck flyes 4 set of 10 reps 70 lbs

calve raise 5 sets of 12 reps 400 lbs

Pizzalamp
03-31-08, 1:30 pm
good job bro...strong strong calf raises!

soulspline
04-02-08, 5:33 am
tuesday yester day
• Flat Dumbbell Presses: 3 warmup sets, 3 working sets at max working poundage for as many reps as you can
• Incline Dumbbell Presses: 1 warmup set, 3 working sets at max working poundage for as many reps as you can
• Flat Flyes: 4 Sets in ascending weight, 12-15 reps
• Incline Flyes: 4 sets in ascending weight, 12-15 reps

• Straight Bar Curls: 2 warmup sets of 20 reps each, 3 working sets 10-15 range
• Hammer Curls: 3 sets x 12 reps
• One Arm Preacher Curls: 3 sets x 15 reps (flush the blood)

wed rest day today
did some cardio and some dips and some punches on the bag

Pizzalamp
04-03-08, 1:20 am
good job bro

soulspline
04-07-08, 10:54 pm
i have been too lazy to type my daily routines :) haha so anyway
heres a lowdown in short cut
chest up'd by 160lbs max
bicep to 85 lbs max
delts to 55 lbs max
legs to 550 lbs max

still cycling m-stack w/ pack and some protien bars and before sleep uni gh max

planning to do animal pumps after m stack

Pizzalamp
04-07-08, 10:57 pm
thats good youre increasing your weights

glad everything is going well for u
dont forget..if u take m stak...u need to be eating ALOT or it wont work well

soulspline
04-08-08, 8:43 pm
thats good youre increasing your weights

glad everything is going well for u
dont forget..if u take m stak...u need to be eating ALOT or it wont work well

yeap more protien intake ans im eating normal rice intake now added peanut butter on nights

soulspline
04-10-08, 9:05 am
ok wed was my rest day
today i did back and shoulders
my greatest achievement thsi month was deadlifts at 60 lbs and shrugs at 150 lbs
well brothers gotta yell somethin about my gym lots of people there is going just to look good... not to get big and strong but friggin pretty... holey shayt have to stand them every friggin day.. dunno if thats how other filippino work out but... hell ill still do what i came for there to lift the friggin irons.

Pizzalamp
04-12-08, 9:59 pm
yeap more protien intake ans im eating normal rice intake now added peanut butter on nights
good...just remember to eat big...u really should never be hungry

ok wed was my rest day
today i did back and shoulders
my greatest achievement thsi month was deadlifts at 60 lbs and shrugs at 150 lbs
well brothers gotta yell somethin about my gym lots of people there is going just to look good... not to get big and strong but friggin pretty... holey shayt have to stand them every friggin day.. dunno if thats how other filippino work out but... hell ill still do what i came for there to lift the friggin irons.

congrats on those achievements bro!! youve worked hard so far! keep it going!

soulspline
04-17-08, 6:40 am
good...just remember to eat big...u really should never be hungry


congrats on those achievements bro!! youve worked hard so far! keep it going!

yeap will do man
that gh max really boosts up my mass i was very impress with that aswell

Pizzalamp
04-20-08, 1:15 pm
yeap will do man
that gh max really boosts up my mass i was very impress with that aswell

good!

soulspline
04-20-08, 11:08 pm
monday i started with my weakest body part my shouolders
• Military Presses: 3 warmup sets, 5 sets x 5-8 reps - 90 lbs
• Laterals: 4 sets strict form - 40 lbs
• Rear Laterals: 4 sets, all out at one weight - 60 lbs
• Barbell Shrugs - 5 sets x 6-10 reps - 150 lbs

soulspline
04-21-08, 11:05 pm
• Flat Dumbbell Presses: 3 warmup sets, 3 working sets at 45 lbs
• Incline Dumbbell Presses: 1 warmup set, 3 working sets at 120 lbs
• Flat Flyes: 4 Sets in ascending weight, 12-15 reps at 45 lbs
• Incline Flyes: 4 sets in ascending weight, 12-15 reps at 45 lbs
• Dips: 3 sets to all out failure

last pack of my m stack im cycling it off
still using animal pack as my daily regiment

Pizzalamp
04-22-08, 1:20 am
those 2 workouts look strong and solid

keep up your hard work...consistency and progressive overload will bring u the best results

soulspline
04-24-08, 4:45 am
today back and shoulders
• Reverse Rows: 3 warmup sets, 4 working max sets
• Pulldowns - 4 sets, mid-range grip (stretch is important)
• Low Pulley Rows: 4 sets x 12-15 reps
• One Arm Rows: 3 sets x 10 reps
• Deadlifts - 5 sets ascending to 8 rep functional max training weight

• Military Presses: 3 warmup sets, 5 sets x 5-8 reps
• Laterals: 4 sets strict form
• Rear Laterals: 4 sets, all out at one weight
• Barbell Shrugs - 5 sets x 6-10 reps

Pizzalamp
04-26-08, 12:56 pm
looking strong man

soulspline
04-28-08, 11:39 pm
looking strong man

tuesday been resting yesterday
so today was chest doing some rest pause 3 sets from flats to incline
and another 2 force reps
and did some pumps on shoulders
wts from 45 steady
my first cycle of animal pump ohhh yah

Pizzalamp
04-28-08, 11:40 pm
tuesday been resting yesterday
so today was chest doing some rest pause 3 sets from flats to incline
and another 2 force reps
and did some pumps on shoulders
wts from 45 steady
my first cycle of animal pump ohhh yah

good stuff bro..proud of u...youve made great progress

soulspline
04-29-08, 12:58 am
good stuff bro..proud of u...youve made great progress
so howd you been bro? what stuff you takin for supps these days?

Pizzalamp
04-29-08, 1:13 am
so howd you been bro? what stuff you takin for supps these days?

im doing ok...just basic stuff now...protein, nitro aminos, liver tabs,vitamins...just da basics!

soulspline
05-06-08, 5:45 am
im really lagging to update my post here but anyway im at it
today i did shoulders at a tempo and strict form

cant do legs training till next week i injured my right knee due to a full contact spar with my cousin

Pizzalamp
05-06-08, 11:44 am
hope your knee feels better

soulspline
05-06-08, 6:48 pm
hope your knee feels better
kinda planning to smash a 400 on the calves today with a chest work out

Pizzalamp
05-08-08, 1:32 am
kinda planning to smash a 400 on the calves today with a chest work out

howd it go?

soulspline
05-08-08, 2:32 am
howd it go?

didnt made it for caves still hurting
but did chest on flats at 120 lbs strict form of 8 reps of 4 sets
incline dumbell flyes at 40 lbs strict wide form at 10 of 4 sets
incline barbel press 8 reps of 4 sets
cable flyes 30 lbs of 12 reps of 3 sets
dips at failure
.... im waiting for my knees to heal.... hope it gets better by saturday

today is back day
lat pull down at 130 lbs 10 of 4 sets
chin ups at 8 of 4 sets
rowing at 230 lbs (suprised i can do that aswell) at 5 of 3 sets
deadlifts of 120 5 sets
abs workout
45 mins on the bike

taking more protien these days at 10 eggs a day with huge oats on my back

basic sups of animal pump/pak/ ghmax

Pizzalamp
05-09-08, 10:35 pm
have u tried icing your knees? helps when mine are sore...are u taking any joint supplement...if not look into flex or a joint supp...its really helped my joints a lot

workout sounded good bro...and diet sounds serious...keep up the hard work...im sure its showing!

soulspline
05-11-08, 11:24 pm
have u tried icing your knees? helps when mine are sore...are u taking any joint supplement...if not look into flex or a joint supp...its really helped my joints a lot

workout sounded good bro...and diet sounds serious...keep up the hard work...im sure its showing!


monday today
Chest
• Incline Barbell Press: 5 Sets x 8-15 Reps at 100 lbs
• Flat Bench Flyes: 3 Sets x 12 Reps at 40 lbs / hand
• Cable Crossovers: 3 Sets x 15 Reps at 20 lbs
• Dumbbell Pullovers: 2 Sets x 10 Reps 45 lbs

Biceps
• Barbell Curls: 4 Sets x 10-12 Reps 40-65 lbs
• Rope Cable Hammer Curls: 4 Sets x 15 Reps at 35 lbs

Calves
• 5 sets of 20 at 370 lbs

Cardio
• Stationary Bike: 30 minutes

soulspline
05-13-08, 6:21 am
tuesday
Shoulders/Triceps/Calves/Cardio

Shoulders
• Standing Shoulder Presses: 4 Sets x 6-12 Reps
• One-Arm Shoulder Presses: 3 Sets x 12 Reps
• Upright Rows: 3 Sets x 12 Reps
• Rear Delt Flyes: 3 Sets x 15 Reps
• Standing Laterals: 2 Sets x 15 Reps

Triceps
• Tricep Pushdowns: 4 Sets x 15 Reps
• Skullcrushers: 4 Sets x 6-12 Reps

Calves
• 5 sets 20 reps.

Cardio
• Treadmill: 25 minutes

soulspline
05-13-08, 10:08 pm
leg day... finally i can again do legs
Legs
• Leg Extensions: 3 Sets x 12 Reps at 60 lbs
• Squats (Wide Leg): 5 Sets x 8-12 Reps 100 lbs
• Hack Squats: 4 Sets x 12-15 Reps 45 lbs
• Lunges: 4 Sets
• Leg Curls: 5 Sets x 12 Reps 45 lbs

tho i have only lifted light here so my legs would not sore and will recover faster

Pizzalamp
05-13-08, 11:39 pm
looking solid

soulspline
05-14-08, 7:06 am
looking solid

thanx bro

soulspline
05-15-08, 12:15 am
today will be rest day

Pizzalamp
05-15-08, 12:29 am
today will be rest day

me too

soulspline
05-15-08, 12:31 am
me too
so watcha doin fer today at restday?

Pizzalamp
05-15-08, 12:32 am
so watcha doin fer today at restday?

well here in usa its 1130 at night! what time is it there?

today i had to work all day and then hung out w/ some friends after work...how about u?

soulspline
05-15-08, 2:19 am
well here in usa its 1130 at night! what time is it there?

today i had to work all day and then hung out w/ some friends after work...how about u?

well here its 1 pm so im still at my studio working.. hits a pack of animalpak and some uni creatine

soulspline
05-15-08, 11:30 pm
today was bicep tricep super set
Cable Tricep Pushdowns superset w/ Standing Curls (EZ curl bar) max at 45 lbs per side

Set 1: 15 reps (warm up)

Set 2: 12 reps


Set 3: 10 reps


Set 4: 10 reps


Set 5: 8 reps (drop weight and do another 8 reps)
Close Grip Bench Press superset w/Preacher Curl Machine preacher at 85 lbs

Close Grip Bench Press:


Set 1: 10 reps


Set 2: 10 reps


Set 3: 8 reps ( do a double drop set of 8 reps each)

Preacher Curl Machine


Set 1: 12 reps


Set 2: 12 reps


Set 3: 8 reps do a double drop set of 8 reps each)
Tricep Dip Machine: 12 reps x 3 sets

Supersetted with Seated Dumbbell Curls: 10 reps x 3 sets at 40 lbs / arm

supss taken
pak
pump
before to bed gh max and on morning

Pizzalamp
05-15-08, 11:33 pm
solid and strong workout

soulspline
05-15-08, 11:45 pm
solid and strong workout

thanx bro by the way whats that 08 08 08 in our sig means anyway lol

Pizzalamp
05-16-08, 12:00 am
thanx bro by the way whats that 08 08 08 in our sig means anyway lol

something big happening then...details coming soon

soulspline
05-16-08, 12:11 am
something big happening then...details coming soon

oh ok lol

soulspline
05-20-08, 8:30 am
chest back super set

incline bench press 120 lbs / lat pull down 100 lbs 4 sets of 10
flat bench press 120 lbs // chin ups 4sets of 10
cables 30 lbs / rows at 45 lbs 3 sets of 10
45 mins on the bike

soulspline
05-20-08, 10:16 pm
today was delts day

military press 100 lbs 4 sets of 10
side lats 35 - 40 lbs 4 sets of 10 to 8
reverse peck deck flyes 100 lbs 4 sets of 10
shrugs at 165 lbs 3 sets of 8
abs of 4 sets of 12

30 mins on the bike

Pizzalamp
05-21-08, 11:21 pm
good stuff soulspine...good stuff indeed

soulspline
05-23-08, 11:09 pm
good stuff soulspine...good stuff indeed

thanx bro... by the way the 08 08 08 is also the olympic date

soulspline
05-28-08, 10:35 am
i have been fixing my pc for the past days so heres my low down ill keep it short im doing routine 4 at he animal manual and keeping my plates at 45 liftin quite light this week due to alot o work

Pizzalamp
05-28-08, 10:36 am
i have been fixing my pc for the past days so heres my low down ill keep it short im doing routine 4 at he animal manual and keeping my plates at 45 liftin quite light this week due to alot o work

good luck man

soulspline
06-09-08, 12:27 am
i have been off line for a week bec of my stupic internet connection...tho im back again!

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

Pizzalamp
06-09-08, 12:36 am
i have been off line for a week bec of my stupic internet connection...tho im back again!

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

good stuff
glad ya back

soulspline
06-09-08, 11:34 pm
tuesday
back
barbel rowing 4 sets of 12 12 15 15

30 sec res of all sets

lat pull back
1 warm up
4 sets 12 12 15 15

spider rowing
4 sets 8 10 12 12

underhand pull ups
4 sets 10 10 12 12

biceps
barbell curls 1 warm up
5 sets 15 12 10 10 10
incline dumbell curls
5 sets 15 12 10 10 10
preacher curls
4 sets 12 10 1o 8

legs leg press
6 sets 10 10 10 10 12 15

deads
4 sets 10 10 10 8

leg extensions
5 sets 15 15 12 10 8

abs
hanging leg raise 2 set of 8

pulls 4 sets of 12

soulspline
06-11-08, 12:06 am
wednesday

shoulders

military press 4 sets of 12 at 100lbs
side lats of 4 sets of decending wts start of 40 to 20 lbs
cable side pull of 20 lbs of 12 reps of 4 sets
reverse peck deck 4 sets of 12 100 lbs

barbell upright row 4 sets of 10 at 45 lbs
barbell shrugs at 4 sets of 12 of 145 lbs

abs 2 routines of 15 reps of 3 sets

Pizzalamp
06-11-08, 10:16 pm
good job bro...keeping it intense

whats a spider row??

soulspline
06-12-08, 2:52 am
good job bro...keeping it intense

whats a spider row??

thanx bro. a spider row is like a barbel row instead its litely bent over wider like a spider. well in a nutshell its a machine for side lats

soulspline
06-13-08, 5:40 am
friday bicep tricep day

strait bar curl 4 sets of 10 at 70 lbs
alternating barbell curls 4 sets of 12 12 10 10 40 lbs
preacher curls 4 sets of 12 12 10 8 of 85 lbs

rope pull down 4 sets of 10 at 30 lbs
close grip press 3 sets of 10 30 lbs
skull crushers 3 sets of 10 30 lbs
tricep pressdown 5 sets of 10 10 10 12 12

cardio at 30 mins

tomorrow is rest day! been a 5 day strait

Pizzalamp
06-16-08, 1:29 pm
thanx bro. a spider row is like a barbel row instead its litely bent over wider like a spider. well in a nutshell its a machine for side lats

hmmmmmm

soulspline
06-17-08, 6:29 am
tuesday back day
pullups own wt 3 sets of 10
lat pul down 130lbs of 4 sets of 10
barbel row 4 sets of 10 at 45slbs
spider row 130lbs 4 sets of 12
deads 4 sets of 8 reps at 100 lbs

cardio of 45mins

Pizzalamp
06-18-08, 12:45 am
do u use a belt or wrist starps on deads?

good workout

soulspline
06-18-08, 1:39 am
do u use a belt or wrist starps on deads?

good workout

hard to find a cheap belt here they are really expensive here. but yes i use a wrist straps
do you?

soulspline
06-19-08, 10:31 pm
friday bicep tricep day the 5th day of the week

bicep strait bar curl - 65lbs of 4 sets of 12
dumbel alternate curl - 45 lbs p/ hand 4 sets of 10
preacher curls at 75 lbs 4 sets of 15

tricep push down - 30lbs of 5 sets of 15
tricep rope pull down - 30 lbs of 3 sets of 10
tricep dumbell over head - 35 lbs 10 reps of 4sets

abs - hanging leg raise 3 sets of 15
lying crunches 15 reps of 4
side crunch 15 reps of 4

cardio - did some punches and kicks as what i have done before on karate and mma