View Full Version : Chin's Journey from Obscurity and Darkness...
MUWAHHAH... all my new supps are here... Thanks again PJ, Intra Aid is slotted in now... and just from today I can say its not bad... we'll see how it goes in the future...
Leg Day...
Squats (Took me a long time to feel good to lift... the cold weather is here and its playing around with my joints)
135LBS x 12
225LBS x 10
315LBS x 8
365LBS x 6
405LBS x 4
435LBS x 2
Stiff Legged Dead lifts (Off a platform)
135LBS x 8
225LBS x 8
295LBS x 6
315LBS x 3 - Dropped the bar
315LBS x 4
Hack Squat (Reverse Dead lift)
315LBS x 2
315LBS x 1
315LBS x 3
As you could probably guess I was gassed ha...
Leg Extensions
190LBS x 14
210LBS x 10
230LBS x 9 - Dropped to 130LBS x 7
Seated Hamstring Curls
160LBS x 10
190LBS x 8
210LBS x 6 - Dropped to 130LBS x 5
Stretched it out and off to work now... Gonna be fun standing for 5 hours...
Chin
MUWAHHAH... all my new supps are here... Thanks again PJ, Intra Aid is slotted in now... and just from today I can say its not bad... we'll see how it goes in the future...
Leg Day...
Squats (Took me a long time to feel good to lift... the cold weather is here and its playing around with my joints)
135LBS x 12
225LBS x 10
315LBS x 8
365LBS x 6
405LBS x 4
435LBS x 2
Stiff Legged Dead lifts (Off a platform)
135LBS x 8
225LBS x 8
295LBS x 6
315LBS x 3 - Dropped the bar
315LBS x 4
Hack Squat (Reverse Dead lift)
315LBS x 2
315LBS x 1
315LBS x 3
As you could probably guess I was gassed ha...
Leg Extensions
190LBS x 14
210LBS x 10
230LBS x 9 - Dropped to 130LBS x 7
Seated Hamstring Curls
160LBS x 10
190LBS x 8
210LBS x 6 - Dropped to 130LBS x 5
Stretched it out and off to work now... Gonna be fun standing for 5 hours...
Chin
AH, I HATE working after leg day. Standing 5 hours sucks.
AH, I HATE working after leg day. Standing 5 hours sucks.
Wasn't as bad as I thought it was a light day for work... had a lot of sitting...
Chin
Well I changed it up a little... because of my up coming work schedule... I completely swapped out one of my workouts... so this is a new one for me...
Because my back is a little sore from yesterday I decided not to do back today... thus the only workout I could do was shoulders... but to not mess up my back workout tomorrow I only did my Anterior and Lateral Delt Heads with some Chest...
Dumbbell Shoulder Press
40LBS x 12
55LBS x 8
70LBS x 7
80LBS x 5
Then I supered some Lateral Dumbbell Raises with an Arnold Press
Lateral Dumbbell Raises
30LBS x 8
35LBS x 8
40LBS x 7 - Rest Pause
Arnold Press
30LBS x 8
35LBS x 6
40LBS x 5 - Dropped to 20LBS x 5
Then I supered some Lateral Cable Raises with some Anterior Cable Raises...
Lateral Cable Raises - Focusing on Negatives and Breaking Parallel
30LBS x 8
40LBS x 6
25LBS x 12
Anterior Cable Raises - Focusing on Negatives and Breaking Parallel
30LBS x 8
35LBS x 5
25LBS x 10
CHEST...
Flat Barbell Bench Press - Minimal Rest
135LBS x 14
135LBS x 10
135LBS x 10
Decline Dumbbell Flyes
30LBS x 10
40LBS x 10
40LBS x 8
Incline Dumbbell Flyes
40LBS x 10
40LBS x 9
40LBS x 10
Intra aid surprisingly tastes good... I have noticed a small difference... going to wait a while to see if its the placebo effect...
Chin
solid day. Alot of different things going on in that workout. Well done!
solid day. Alot of different things going on in that workout. Well done!
Thank you sir... The only thing that is constant is change...
Chin
It was such a nice day today... I just couldn't resist...
Went for a run... and did some SPARQ training as well
6.3KM - HIIT Style Run
Some associated SPARQ training...
Hit the gym to stretch out and do some calves... because I haven't been running and my thighs look so huge I wanted to keep that balance in thigh to calf ratio...
Lower Back Extensions
3 Sets - Bodyweight x 12
Donkey Calf Raises (On a Leg Press Machine)
80LBS x 16
160LBS x 12
240LBS x 8
Standing Calf Raises
135LBS x 14
185LBS x 12
225LBS x 8 - Dropped to 150LBS x 5
I am tired... and cramped in this tiny class room.... I hate classes... well most of them...
Chin
Northman
09-18-08, 9:52 pm
Wimped out...
What a long day... But reflecting on my day... I love my time in the gym... The hour I spend in there defines me... The world could be ending around me but as I step foot into that gym time stands still... I am there to complete my mission... and thats just what I did today...
Back and Traps
Dead lifts
225LBS x 10
275LBS x 7
335LBS x 5
405LBS x 4
455LBS x 3
505LBS x 2
Wide Grip Lat Pull downs - Focusing on Negatives
120LBS x 9
150LBS x 8
180LBS x 4 - Dropped to 120LBS x 4
One Armed Dumbbell Rows
100LBS x 7
110LBS x 6
Standing Rope Rows - Focusing on Negatives
80LBS x 12
120LBS x 10
160LBS x 8
Single Armed Cable Rows
40LBS x 14
60LBS x 10
Then I supered some Machine Shrugs with Behind the Back Machine Shrugs
Machine Shrugs - Focusing on Isometric Holds
150LBS x 10
200LBS x 10
200LBS x 9
Behind the Back Machine Shrugs - Focusing on Isometric Holds
150LBS x 9
200LBS x 10
200LBS x 7
Finished her off with some Bent over Posterior Dumbbell Raises
Bent Over Posterior Dumbbell Raises
35LBS x 12
40LBS x 10
45LBS x 9
Man I am going to be sore tomorrow... not much sleep going in the tank tonight either... shit...
Chin
Wimped out...
Hell no... I just got back from work.... Again...
Chin
Throwing around some high volume AND big numbers. Great job on back.
Little Late posting this one... Been working like a maniac...
Arm Day yesterday...
Barbell Curls
45LBS x 12
75LBS x 8
95LBS x 8
115LBS x 4
Overhead Dumbbell Tricep Extensions
80LBS x 9
95LBS x 7
100LBS x 5
Incline Dumbbell Curls
35LBS x 7
40LBS x 6
40LBS x 5
Skull Crushers
65LBS x 10
75LBS x 7
85LBS x 6
Single Armed Preacher Curls Supered with some Cross Body Curls
Single Armed Preacher Curls
35LBS x 8
40LBS x 5
40LBS x 5
Cross Body Curls
35LBS x 5
40LBS x 4
40LBS x 4
Single Reverse Tricep Extensions - Focusing on negatives
30LBS x 7
40LBS x 8
50LBS x 6
And because I am working a ridiculous amount of hours today... REST... Oh yes...
Chin
Throwing around some high volume AND big numbers. Great job on back.
Ha thanks bro you know I get inspiration from the best...
Chin
Thought about taking another rest day after sleeping only 4 hours today... But my instincts always win...
Kept it simple today... Chest Day...
Flat Barbell Bench Press
135LBS x 12
165LBS x 10
205LBS x 8
235LBS x 6
275LBS x 4 - 1 Forced Rep
Incline Dumbbell Press
75LBS x 8
90LBS x 6
100LBS x 5 - 1 Forced Rep
Cable Cross Overs - Pre exhaust - Focusing on Isometric Contractions
50LBS x 9
70LBS x 8
80LBS x 5
Decline Hammer Strength Press
270LBS x 4 - Split Reps 4,4 - 2
320LBS x 3 - Split Reps 3,3 - 1
270LBS x 2 - Split Reps 6,6
Finished her off with some Flat Flyes and Supering some Incline Push Ups
Flat Dumbbell Flyes
40LBS x 10
45LBS x 8
45LBS x 5 - Dropped to 30LBS x 5
Incline Push Ups
Bodyweight x 12
Bodyweight x 14
Bodyweight x FAILURE...
Stretched it out... and going to sleep... and rest... finally...
Chin
machineman
09-22-08, 3:41 am
keep up the good work, chin....impressive workouts without much sleep....
keep up the good work, chin....impressive workouts without much sleep....
Ha I was also impressed myself... Working 3 jobs and still being a full time student isn't all its cracked up to be...
Chin
Well... Started her off early again... I felt really good about starting out today... not too sure why...
Leg Day...
Squats
135LBS x 12
225LBS x 10
275LBS x 8
345LBS x 6
405LBS x 4
Incline Leg Press
180LBS x 4 - Split Reps 4,4 - 4
270LBS x 3 - Split Reps 4,4 - 2
320LBS x 2 - Split Reps 3,3
Stiff Legged Deadlifts
135LBS x 8
225LBS x 8
275LBS x 6
345LBS x 7
Seated Hamstring Curls
180LBS x 10
210LBS x 8
230LBS x 4 - Dropped to 130LBS x 4
Leg Extensions
180LBS x 10
230LBS x 10
265LBS x 7 - Dropped to 160LBS x 3
Love those morning workouts...
Chin
machineman
09-22-08, 7:06 pm
Ha I was also impressed myself... Working 3 jobs and still being a full time student isn't all its cracked up to be...
Chin
ya think, lol!!!!! you are kickin some serious ass in the gym, bro....
I must have a problem... because even when I don't want to go to the gym I am there...
Cardio...
Elliptical - Steady State
25 Minutes
380 Cals Burned
Then I did my Calves
Standing Calf Raises - Focusing on Isometric Contractions
150LBS x 14
180LBS x 14
225LBS x 10
240LBS x 6 - Dropped to 150LBS x 5
Donkey Calf Raises (In a Leg Press Machine)
270LBS x 16
270LBS x 11
270LBS x 10
Then off to do some Abs...
Frogger Crunches
3 Sets x 10
Weighted Oblique Twists
45LBS x 25
45LBS x 19
45LBS x 14
Oblique Crunches
3 Sets x 20
Finished it off with some Resistance Leg Raises... One of my Buddies helped me out here...
So you do some Leg Raises, Legs straight out... and he pushes down on your legs through the first 1/4 of the movement on the negative... And you have to fight it... Burns like hell...
Resistance Leg Raises
Bodyweight x 10
Bodyweight x 8
Bodyweight x 7
Now I can rest... Oh normally I wouldn't go back for a second round... but my legs were being all retarded and cramping so I felt that I needed to stretch them out and my lower back too...
100% now... Should be mint for tomorrow...
Chin
Need to take a rest day tomorrow... so I went with a shoulder day today...
Dumbbell Shoulder Press
45LBS x 12
55LBS x 9
65LBS x 7
75LBS x 5
80LBS x 5
Behind the Neck Military Press
95LBS x 9
115LBS x 8
Circuit time... Lateral Dumbbell Raises, Single Front Raises and Bent Over Posterior Dumbbell Raises
Lateral Dumbbell Raises
40LBS x 8
45LBS x 7
50LBS x 5 - Dropped to 25LBS x 4
Single Front Raises - Focusing on Negatives
45LBS x 12
45LBS x 10
45LBS x 10
Bent Over Posterior Dumbbell Raises
40LBS x 14
45LBS x 14
50LBS x 10
Then over to the Cable Machine to do another Circuit... Lateral Cable Raises, Bent Over Posterior Cable Raises and Anterior Cable Raises
Lateral Cable Raises - Focusing on Negatives and Breaking Parallel
30LBS x 9
30LBS x 8
Bent Over Posterior Cable Raises
30LBS x 8
30LBS x 8
Anterior Cable Raises - Focusing on Negatives and Breaking Parallel
30LBS x 5
30LBS x 4
Finished off with some Quick Close Grip Bench Press and Alternating Iron Cross to get a pump
Close Grip Bench Press
155LBS x 10
155LBS x 11
155LBS x 8
Alternating Iron Cross
25LBS x 9
25LBS x 7
25LBS x 4 - Dropped to 15LBS x 4
Oh Rest days... heal my mind...
Chin
machineman
09-24-08, 4:18 am
impressive, chin...yea I think you desreve a rest day!!
impressive, chin...yea I think you desreve a rest day!!
I really do... but I have a problem... I have a serious addiction here...
Well one of my classes were canceled today... so I ran... Ran alot...
5.6KM - HIIT Style run...
Stretched it out and now I feel GREAT... so much for rest
Chin
Well rested indeed... Slept something like 13 hours... haha
Back and Bis today...
Reverse Grip Barbell Row
95LBS x 14
165LBS x 10
185LBS x 8
225LBS x 5 - Dropped to 115LBS x 6
Weighted Wide Grip Chin Ups
Bodyweight x 8
Bodyweight + 25LBS x 5
Bodyweight + 45LBS x 4 - Dropped to Bodyweight x 4
One Armed Dumbbell Rows
95LBS x 8
110LBS x 8
110LBS x 6
Standing Rope Rows - Focusing on Negatives
90LBS x 12
160LBS x 10
Standing V handle Rows - Focusing on Negatives
160LBS x 10
160LBS x 8
Then to finish off my back and start my bis I did some Decline Straight bar pull overs with some Barbell curls...
Decline Straight Bar Pull overs
75LBS x 11
95LBS x 8
95LBS x 8
Straight Bar Curls
75LBS x 12
95LBS x 8
95LBS x 6
Then to finish them off a Descending set of dumbbell curls
Dumbbell Curls - Focusing on Isometric Contractions...
40LBS x 9
35LBS x 6
20LBS x 5
Looks like its gonna be a chest day tomorrow... maybe with a run... we'll see...
Chin
machineman
09-26-08, 6:41 am
nice looking w/o, chin....lots of volume as usual!!
Decided to train the only thing which I could other than Legs... Wanted to make it a light day...
Chest and Shoulder day
Incline Dumbbell Press
45LBS x 12
60LBS x 9
75LBS x 8
90LBS x 6
100LBS x 5
Flat Barbell Bench Press
205LBS x 8
245LBS x 5
275LBS x 3 - 1 Forced Rep
300LBS x 1.5 - Got stuck had to get some help to get it up...
Then I supered some behind the Neck Military presses with some Upright Rows
Behind the Neck Military Presses
95LBS x 8
135LBS x 7
155LBS x 4
Upright Rows
95LBS x 10
135LBS x 7
155LBS x 7
Clean and Jerk
135LBS x 8
Decline Hammer Strength Machine
320LBS x 5 - Split Reps 3,3 - 1
390LBS x 6 - Split Reps 2,2
470LBS x 4 - Split Reps 2,2 - I am pretty sure thats a PR
Flat Dumbbell Flyes
45LBS x 11
40LBS x 14
35LBS x 15
Then finished it off by supering some Lateral Cable Raises with Lower Cable Cross Overs
Lateral Cable Raises - Focusing on Negatives
30LBS x 9
35LBS x 8
40LBS x 6
Lower Cable Cross Overs - Focusing on Isometric Contractions
30LBS x 8
35LBS x 8
40LBS x 7
Off to work and then to Toronto... its been a while...
Chin
Well, a long weekend for me alot of moving about... so I ended taking Saturday and Sunday off... so I felt pretty good when I came in this morning to do some back and bis...
Deadlifts
185LBS x 10
275LBS x 7
345LBS x 5
415LBS x 3
465LBS x 4
Reverse Grip Barbell Rows
185LBS x 8
225LBS x 8
245LBS x 5
Wide Grip Lat pulldowns
160LBS x 9
180LBS x 8
200LBS x 6 - Dropped to 130LBS x 4
Seated Close Grip Cable Row - Focusing on Negatives
140LBS x 9
190LBS x 7
220LBS x 6 - Dropped to 120LBS x 5
Then some Bis... which were pretty tired...
Straight Bar Curls
45LBS x 12
75LBS x 7
85LBS x 6
Then I supered some Seated Dumbbell Curls and Cross Body Curls
Seated Dumbbell Curls - Focusing on Isometric Contractions
45LBS x 3
35LBS x 5
20LBS x 9
Cross Body Curls - Focusing on Negatives
45LBS x 4
35LBS x 8
20LBS x 11
My insides feel funny... I think I might have eaten some bad food, but I might go back to the gym later depending on how it is...
Chin
465x4?!, you must have a STRONG ass grip, and back.
465x4?!, you must have a STRONG ass grip, and back.
Ha... Thanks buddy, my back is pretty good... grip strength not so much... a little bit of chalk goes a long way...
So I headed back to the gym tonight to do some cardio...
Elliptical - Steady Pace
30 Minutes
455 Cals burned
Did some stretches and then went to the treadmill to walk it off...
Treadmill - Walking
7 minutes
26 Cals burned
Gonna sleep well tonight...
Chin
Shit man... Some people are just annoying as hell... Sometimes I wish I could just punch people in the face and then continue working out... This was suppose to be a light day... just strictly because I worked chest hard last week...
But true to my form... when I get pissed off my intensity is taken to another level... Chest, Tris and Calves
Flat Dumbbell Bench Press
50LBS x 12
70LBS x 9
85LBS x 7
95LBS x 6
100LBS x 6
110LBS x 5 - Dropped to 50LBS x 4
Incline Dumbbell Press
75LBS x 8
85LBS x 8
95LBS x 6 - Dropped to 65LBS x 5
Weighted Dips
Bodyweight + 45LBS x 11
Bodyweight + 70LBS x 8
Bodyweight + 90LBS x 7 - Dropped to Bodyweight + 45LBS x 4
Incline Dumbbell Flyes
45LBS x 12
55LBS x 9
60LBS x 8 - That might be a PR right there...
Then I supered some Reverse Grip Tricep Pushdowns with Cable Cross Overs
Reverse Grip Tricep Push Downs - Focusing on Isometric Contractions
40LBS x 10
50LBS x 8
60LBS x 5 - Dropped to 40LBS x 5
Cable Cross Overs
50LBS x 9
60LBS x 10
70LBS x 6 - Dropped to 40LBS x 8
Rope Press Downs - Focusing on Negatives
120LBS x 8
140LBS x 5
Then off to do my Calves
Donkey Calf Raises (In a leg press machine)
180LBS x 22
240LBS x 25
280LBS x 14
Standing Calf Raises
165LBS x 21
195LBS x 18
225LBS x 15
Done done and Done... Getting cold out here...
Chin
Throwing down numbers without compromise... Destroying shit... This is what I do... I live for this shit... When I walk into the gym I fear nothing... people say I am possessed... a wave of intensity just comes over me. My level of intensity is not unmeasurable... and I would have it no other way...
Leg Day...
Squats
185LBS x 10
275LBS x 8
345LBS x 5
365LBS x 5
405LBS x 4 - 1 Forced Rep
Then I supered my Stiff Legged Deadlifts with Hack Squats (Reverse Barbell Deadlifts)
Stiff Legged Deadlifts (Off a Platform)
225LBS x 9
275LBS x 6
325LBS x 7
365LBS x 4 - I think that is a PR right there... from doing it off of a platform anyways
Hack Squat (Reverse Barbell Deadlifts)
225LBS x 8
275LBS x 6
325LBS x 4 - Rest Pause
365LBS x 4 - Rest Pause
Leg Extensions
160LBS x 12
190LBS x 11
265LBS x 9
280LBS x 10 - PR because my old Leg Extensions machine only went to 230!
Seated Hamstring Curls
160LBS x 9
180LBS x 10
200LBS x 8
230LBS x 6 - Dropped to 130LBS x 4
Size is coming back... weights up to 230LBS... inch on my thighs and chest... On my way back to 250... be prepared...
Chin
Nice leg day man, forced reps on squats are always fun.
machineman
10-02-08, 11:24 am
strong leg day, chin......very impressive! congrats on the PR for the SLDL....
Congrats on the PR's Chin! Still pretty warm out there...lol!
Nice leg day man, forced reps on squats are always fun.
strong leg day, chin......very impressive! congrats on the PR for the SLDL....
Congrats on the PR's Chin! Still pretty warm out there...lol!
Thanks Gents... Legs are swelling up alot now... Getting my numbers back...
And I think anyone who enjoys a good story will enjoy my next log...
Chin
This was from yesterday... I was pretty busy... so I am going to post it now... For of those of you who have never met me... I do not sit still... When things get going I keep busy... always moving always bringing buckets of work in with me... I like it this way...
The question is... Is the Juice Really worth the Squeeze?
Shoulder, Chest and Traps
Dumbbell Shoulder Press
45LBS x 11
55LBS x 10
65LBS x 8
75LBS x 6
80LBS x 5 - Dropped to 40LBS x 4
Then I set up my familar Circuit, Lateral Dumbbell Raises, Bent Over Posterior Dumbbell Raises and Anterior Dumbbell Raises
Lateral Dumbbell Raises
45LBS x 8
50LBS x 6
55LBS x 4 - Dropped to 25LBS x 4
Anterior Dumbbell Raises
25LBS x 8
25LBS x 5
25LBS x 6
Bent Over Posterior Dumbbell Raises
45LBS x 12
50LBS x 10
55LBS x 10
And then... there was a wave... of just this amazing rush... turns out it was my lunch and I ended up taking a 45 Minute Break inbetween exercises... But when I came back... I did my Chest and Traps...
Wide Grip Barbell Bench Press
135LBS x 11
185LBS x 10
225LBS x 7
Then I supered Incline Dumbbell Flyes with some Incline Barbell Bench Press
Incline Dumbbell Flyes
25LBS x 15
25LBS x 12
Incline Barbell Bench Press
135LBS x 10
135LBS x 8
Then I did my traps by doing some Barbell Shrugs with some Dumbbell Shrugs
Barbell Shrugs - Focusing on Isometric Holds and Negatives
315LBS x 9
315LBS x 7
405LBS x 6
Dumbbell Shrugs - Focusing on Isometric Holds
90LBS x 14
90LBS x 11
90LBS x 10
Finished her off by doing some Plyometric Push ups to Failure
Plyometric Push Ups
2 Sets x FAILURE...
Chin
Well its been a few days since I've posted... but not for lack of working out... just haven't had much time... School and work both coming down on me pretty hard...
So I had an arm day back on Saturday with Stiff at Hard knox... So to my memory this is what I did...
Barbell Curls
95LBS x 9
115LBS x 7
135LBS x 2.5 - Don't even ask.... I have many issues curling this even though I shouldn't
Seated Dumbbell Curls
40LBS x 7
45LBS x 6
50LBS x 4
Hammer Curls
35LBS x 8
40LBS x 6
Then onto my tris... I supered some Reverse Grip Press downs with some Overhead Rope Extensions
Reverse Grip Press downs - Focusing on Isometric Contractions
40LBS x 10
50LBS x 8
60LBS x 6
Overhead Rope Extensions
120LBS x 12
140LBS x 10
160LBS x 10
Finished off my arms with some Wrist Curls
Wrist Curls
45LBS x 20
135LBS x 10
135LBS x 8
Then off to work with stiffles....
Chin
Fast forward to Today... Tried to offset my days off and instead of chesting it up... decided to hit my back instead
Started it off big by doing a super of Wide Grip Barbell Rows with a Reverse Grip Barbell Row following it..
Wide Grip Barbell Rows
135LBS x 12
165LBS x 10
195LBS x 7
225LBS x 5
Reverse Grip Barbell Rows
135LBS x 10
165LBS x 10
195LBS x 8
225LBS x 7
Wide Grip Lat Pull Downs
160LBS x 8
180LBS x 6
200LBS x 4 - Dropped to 130LBS x 4
One Armed Dumbbell Rows
100LBS x 9
110LBS x 8
110LBS x 6
Single Armed Lat Pull downs
60LBS x 10
80LBS x 8
90LBS x 5
Feeling good... next week will have to have some deads for sure though...
Chin
Its bound to happen you know... Having an off day... but what can you do... can't beat PR after PR on a weekly basis
Chest Day...
Flat Barbell Bench Press
165LBS x 12
195LBS x 10
235LBS x 7
255LBS x 4
285LBS x 4 - 1 Forced Rep
Incline Dumbbell Press
75LBS x 8
85LBS x 8
95LBS x 5 - Dropped to 65LBS x 4
Weighted Dips
Bodyweight + 35LBS x 12
Bodyweight + 70LBS x 7
Bodyweight + 95LBS x 4 - Dropped to 35LBS x 5 - Dropped to Bodyweight x 3
Then to finish it off I did some Incline Dumbbell Flyes with Flat Dumbbell Flyes
Incline Dumbbell Flyes
40LBS x 14
45LBS x 11
Flat Dumbbell Flyes
40LBS x 10
45LBS x 7
Stretched her out and headed off to a meeting... I think since I was having a bad day I am gonna hit it up again later this week... Overtraining at its best...
Chin
It seems even an off day for you is still producing great workouts Chin.
It seems even an off day for you is still producing great workouts Chin.
Ha I know it seems that way but I was disappointed I didn't get a good bench in I wanted to go for 315... or at least 300... I had a much better day today... ha... its about the rebound...
Chin
Normal... What is it? I was posed this question today... What is normal for me may not be normal for someone else... Some people have their morning coffee and breakfast... I prefer my Protein and NO Booster shakes. No morning showers or papers... A solitary walk to the gym with my hood up... No punch clock... Only deifying gravity...
Leg Day...
Wide Stance Deadlifts (Sumo Deadlifts)
135LBS x 10
225LBS x 8
315LBS x 7
385LBS x 5
435LBS x 4
485LBS x 3 - Pretty sure my PR before was 455...
Front Squats
185LBS x 8
215LBS x 6
235LBS x 5
Stiff Legged Deadlifts (Off a Platform)
235LBS x 10
315LBS x 7
365LBS x 6 - PR for Reps...
Leg Extensions
160LBS x 14
190LBS x 11
235LBS x 9 - Dropped to 130LBS x 8
Nice short and to the point...
Chin
Nice and short and smoked the PR on the wide stanced DL's! Great work Chin!
Northman
10-09-08, 1:20 pm
...stiffles?
...stiffles?
Ha when did I call you that... I haven't done that in a while... Brings out your softer side... Going to turn you in a PG cartoon character
Nice and short and smoked the PR on the wide stanced DL's! Great work Chin!
It wasn't bad... I wanted to do more but I was eating up alot of time for rest periods on them...
Chin
20C outside today... a little windy but whose complaining... Not I... haha
Shoulder Day
Dumbbell Shoulder Press
50LBS x 12
60LBS x 10
Military Press (Really Cleans into a Military) - Behind the Neck, Switching to Front Military Presses
75LBS x 5, 5
115LBS x 4, 5
145LBS x 4, 4
165LBS x 4, 2
Go figure I tried to drop my weights to give my shoulder a better feel and I hurt myself more doing that... stupid.,,,
Made a change to my circuit... Just alternating Iron Crosses with Bent Over Posterior Dumbbell Raises
Alternating Iron Crosses
30LBS x 11
35LBS x 8
40LBS x 9 - Rest Pause - Dropped to 20LBS x 5
Bent Over Posterior Dumbbell Raises
30LBS x 10
35LBS x 10
40LBS x 9 - Dropped to 20LBS x 5
Then off to the cable Machine for some Rear Delt Cable Flyes supered with Lateral Cable Raises
Rear Delt Cable Flyes
25LBS x 9
30LBS x 8
30LBS x 8
Lateral Cable Raises - Focusing on Negatives
30LBS x 8
40LBS x 7
30LBS x 6
then off to shrug it off... supering Dumbbell Shrugs with some behind the back Barbell Shrugs
Dumbbell Shrugs - Focusing on Isometric Contractions and Negatives
85LBS x 16
100LBS x 15
110LBS x 12
Behind the Back Shrugs
185LBS x 18
275LBS x 18
365LBS x 12
Not bad all around... I think the cleans strained my shoulder again... but its definitely not as bad as the last time and I should be alright... Probably take a easy day tomorrow...
Chin
You’re going to take an easy day tomorrow? Yeah right and I’ve got some ocean front property for sale in Saskatchewan!
The temps are suppose to be in the mid twenties all weekend, so enjoy it Chin.
You’re going to take an easy day tomorrow? Yeah right and I’ve got some ocean front property for sale in Saskatchewan!
The temps are suppose to be in the mid twenties all weekend, so enjoy it Chin.
haha you know me too well buddy... I did head out last night to do some cardio, calves and core exercises
Elliptical - HIIT Style
21 Minutes
317 Cals burned
Weighted Oblique Twists
3 Sets - 45LBS x 20
Oblique Crunches
3 Sets x 20
Standing Calf Raises
150LBS x 22, 15, 17 - Rest Pause
Weighted Leg Raises
Bodyweight x 12
Bodyweight + 17.5LBS x 9 - Dropped to Bodyweight x 2
Bodyweight + 25LBS x 5 - Dropped to Bodyweight x 3
Good Mornings
135LBS x 8
135LBS x 7
135LBS x 8
Lower Back Extensions into A Ham Glute Raise
3 Sets x 10
Lets continue with the cutting theme... another great day out...
Chin
Well this marked a historic day... Olympic day...
Actually is started with a run because it was 22C this morning...
5.6KM - HIIT Style
Then to the lifts...
Cleans and then supered with some Clean and Presses
Cleans
75LBS x 8
135LBS x 6
165LBS x 4 - Rest Pause
195LBS x 3 - Rest Pause
225LBS x 1 - After 3 tries ha...
Clean and Presses
75LBS x 4
135LBS x 4
165LBS x 3
195LBS x 2
Dumbbell Snatch
30LBS x 8
40LBS x 6
50LBS x 6
Felt good... so stretched it out and gonna hit it up hard tomorrow...
Chin
Well this marked a historic day... Olympic day...
Actually is started with a run because it was 22C this morning...
5.6KM - HIIT Style
Then to the lifts...
Cleans and then supered with some Clean and Presses
Cleans
75LBS x 8
135LBS x 6
165LBS x 4 - Rest Pause
195LBS x 3 - Rest Pause
225LBS x 1 - After 3 tries ha...
Clean and Presses
75LBS x 4
135LBS x 4
165LBS x 3
195LBS x 2
Dumbbell Snatch
30LBS x 8
40LBS x 6
50LBS x 6
Felt good... so stretched it out and gonna hit it up hard tomorrow...
Chin
AWESOME DAY!!!!! 225lbs on a clean is phenominal for your "first day". I like the determination to hit that lift! Really an awesome day!
AWESOME DAY!!!!! 225lbs on a clean is phenominal for your "first day". I like the determination to hit that lift! Really an awesome day!
Ha thanks MJ. You, LKJ and Stiff... showed me another side to training that I feel like I want to improve on...
Late Night, Early Morning... Nothing like hitting the iron as you wake up... With Stiff ha...
Chin
So I tried to explain to this girl today... Why I work so hard... Job Job Sleep Gym Job.... This is what I do... I haul ass every time of day...
No Regrets no surrender... If I'm not doing something I don't feel like I've done my duty...
Back Day at Knox with Stiff
Wide Grip Barbell Rows - Trying to keep my reps clean
95LBS x 12
135LBS x 10
155LBS x 9
185LBS x 9
205LBS x 7 - Dropped to 135LBS x 4
Wide Grip Lat Pulldowns
140LBS x 10
160LBS x 9
180LBS x 7
200LBS x 4 - Dropped to 130LBS x 5
Close Grip Seated Cable Rows - Focusing on Negatives
160LBS x 8
180LBS x 6
200LBS x 6 - Dropped to 140LBS x 4
Supported Close Grip T Bar Rows - Focusing on Isometric Contractions
60LBS x 10
80LBS x 10
80LBS x 8
Finished her off with Single Armed Cable Rows
Single Armed Cable Rows - Focusing on Negatives
40LBS x 8
50LBS x 8
60LBS x 6
Then off to work... So when I got off work... I ended up running for a while...
4.4K - HIIT Style...
Gonna go suck up some cals now...
Chin
Well I am a little bit slow on the posts... But I got tied up last night...
Yesterday... Was Thanksgiving in Canada... Which only means that my gym is closed and I must seek other places to train...
On my drive out... I thought... Thought to myself... What must I be thankfully for? There is the ability to wake up every morning and impose my will on iron... nothing to fear... with only purpose in mind...
I am thankful that I can live the way I live, eat the way I eat... I am very thankful for the friends that I have, even though most of them may never see this, I am thankful for those that I have spent time with and those to come...
But I am most thankful for my family.. those that are related to me by blood and those that are not... blood is only as thick as you make it and on this day away from my family, I trained with my family away from family...
Chest and Tris Day...
Flat Barbell Bench Press
135LBS x 12
185LBS x 10
225LBS x 6
255LBS x 4 - 11 Forced Rep - Dropped to 225LBS x 4 - Dropped to 135LBS x 8
Incline Dumbbell Press
80LBS x 8
100LBS x 6 - 2 Partial Reps
70LBS x 8
Then we supered Close Grip bench Presses with some Pec Deck Flyes
Close Grip Bench Press
135LBS x 12
135LBS x 10
135LBS x 7
Pec Deck Flyes
120LBS x 4
80LBS x 10
80LBS x 8
Then to finish it off we did some... Cable Cross Overs with Reverse Single Tricep Press Downs
Cable Cross Overs - Focusing on Isometric Contractions
50LBS x 10
60LBS x 7
70LBS x 4 - Dropped to 40LBS x 6
Reverse Single Tricep Press downs
40LBS x 6
50LBS x 6
40LBS x 5
So on this day Brothers, just be mindful and remember that we must be humble on our journeys and to give thanks for what we have because the real measure of a man is not how much he can take... But how much he can give...
Chin
Little Sleep Deprived... But my determination and a whack load of Caffeine will always win...
Leg Day...
Squats
135LBS x 11
225LBS x 8
275LBS x 8
345LBS x 6
385LBS x 4
435LBS x 3 - Nice and Clean... I am pretty sure its a PR for Reps at that weight... I wanted to save some in the tank... next week I'm gonna throw down
Then I supered Stiff Legged Deadlifts with some Barbell Hack Squats (Reverse Deadlifts)
Stiff Legged Deadlifts (Off a Platform)
225LBS x 8
275LBS x 8
345LBS x 5
385LBS x 4 - Thats a PR
Barbell Hack Squats (Reverse Deadlifts)
225LBS x 7
275LBS x 6
345LBS x 4
385LBS x 4
Glute Ham Raises
Bodyweight x 9
Bodyweight x 8
Bodyweight x 8
Finished it off with some Barbell Lunges
Barbell Lunges
135LBS x 10
135LBS x 8
135LBS x 8
My life hurts... Need some rest...
Chin
T o m m Y
10-14-08, 7:47 pm
wow,awsome fn session man!
thats some serious weight on those sq's and sldl!
wow,awsome fn session man!
thats some serious weight on those sq's and sldl!
Hey Thanks Small, I don't know if you've ever been in here... but you can shoot me advice or anything anytime... Love input from other members...
Oh I also forgot to mention I did some Wide Stance Deadlifts (Sumo deadlifts) after my last Barbell Hack...
Wide Stance Deadlifts (Sumo DeadliftS)
385LBS x 7
Chin
Shoulder and Trap Day this morning...
Started it off with some Military Presses then supered them with some Cleans
Military Press
95LBS x 10
135LBS x 7
165LBS x 5
185LBS x 4 - Turned out to be a Clean and Press... I think thats a PR
Cleans
95LBS x 6
135LBS x 6
165LBS x 6
185LBS x 4
Then my usual circuit... Lateral Dumbbell Raises, Bent Over Posterior Dumbbell Raises and Anterior Dumbbell Raises
Lateral Dumbbell Raises - Focusing on Breaking Parallel
30LBS x 10
35LBS x 8
40LBS x 8 - Rest Pause
Bent Over Posterior Dumbbell Raises
30LBS x 12
35LBS x 10
40LBS x 10
Anterior Dumbbell Raises
30LBS x 8
35LBS x 5
20LBS x 10
Then over to the cable machine to super some Anterior Cable Raises with some Bent Over Cable Raises
Anterior Cable Raises - Focusing on Negatives
20LBS x 9
30LBS x 8
20LBS x 8
Bent Over Cable Raises - Focusing on Negatives
20LBS x 10
30LBS x 7
40LBS x 6
Then I was off to Shrug it off...
Dumbbell Shrugs - Focusing on Negatives and Isometric Holds
85LBS x 22
85LBS x 16
85LBS x 16
Behind the Back Shrugs (On the Shrug Machine) - Focusing on Isometric Holds
160LBS x 20
180LBS x 20
200LBS x 14
Chin
Northman
10-15-08, 9:23 pm
Good to see you working so hard. It was fun having a training parter this weekend. I did a squat day today, but I think you're right... my hip is fucked. I couldn't go higher than 405 without some serious pain. I may go see my physio about this.
Good to see you working so hard. It was fun having a training parter this weekend. I did a squat day today, but I think you're right... my hip is fucked. I couldn't go higher than 405 without some serious pain. I may go see my physio about this.
You know exactly where I stand with that one... Go get it checked out... its no fun not squatting...
I am in despite need of a rest day...
Chin
Falling behind in my posts again... So after not sleeping for 36 hours... I decided to go to the gym...
Elliptical - HIIT Style
30 Minutes
452 Cals Burned
Then I did some Abs by starting it with...
Rope Crunches
120LBS x 16
140LBS x 12
160LBS x 8 - Dropped to 100LBS x 8
Stability Ball Crunches
2 Sets x 12
Then I set up a supered some Weighted Oblique Crunches with Weighted Oblique Twists
Weighted Oblique Crunches
3 Sets - 45LBS x 12
Weighted Oblique Twists
3 Sets - 45LBS x 20
Then I did some Calf Work by doing some...
Standing Calf Raises
150LBS x 26
150LBS x 18
150LBS x 15
Donkey Calf Raises (On a Leg press Machine)
360LBS x 14
360LBS x 10
360LBS x 10
Not exactly the rest day I was looking for... I think I might have a problem haha...
Chin
So I'm getting back into it... decided to throw down a chest day and Bis day today...
Incline Dumbbell Press
60LBS x 10
75LBS x 8
90LBS x 8
100LBS x 7
110LBS x 5 - 1 Forced Rep
Flat Dumbbell Press
75LBS x 8
85LBS x 8
95LBS x 6
Decline Hammer Strength Machine
270LBS x 10
360LBS x 10
430LBS x 7
500LBS x 4 - PR
Then Over to the Cable Machine to do some...
Cable Cross Overs - Focusing on Isometric Contractions
60LBS x 10
70LBS x 6
80LBS x 5
Lower Bent Over Cable Cross Overs - Focusing on Isometric Contractions
30LBS x 6
30LBS x 5
Then I did some Bis with... a decending superset of Dumbbell Curls and Cross Body Curls
Dumbbell Curls
40LBS x 9
35LBS x 6
25LBS x 8
Cross Body Curls
40LBS x 5
35LBS x 6
25LBS x 4
Then to finish it off I did a set of 21's with a straight bar...
21's
45LBS x 21
Then just hammered it out to failure...
Straight Bar Curls
45LBS x FAILURE
Stretched out and headed out to work... I am tired now... gonna rest up... I feel another PR broken tomorrow... but we'll see...
Chin
Well... another long weekend for me... but I pull my hood down and bear down... Back and Tris...
Deadlifts
135LBS x 9
225LBS x 8
295LBS x 6
365LBS x 5
415LBS x 4
475LBS x 3
525LBS x 1, 1 - Rest Pause and Hell yes that is a PR...
Wide Grip Chin Ups
Bodyweight x 8
Bodyweight x 8
Bodyweight x 6
Behind the Neck lat Pull downs
70LBS x 12
120LBS x 10
140LBS x 8
Dumbbell Rows
85LBS x 8
95LBS x 7
One Armed Lat Pull down - Focusing on Negatives
45LBS x 8
80LBS x 6
Straight Armed Lat Pull downs
60LBS x 8
60LBS x 6
40LBS x 9
Then I quickly did some Tris
Overhead Rope Extensions
120LBS x 8
140LBS x 6
Reverse Grip Tricep Press downs
30LBS x 12
30LBS x FAILURE...
I am just straight up exhausted now... should have just done a deadlift day ha... off to work again...
Chin
Northman
10-19-08, 3:42 pm
Keep breaking those PRs. We've gotta get Kyle to come out with us now.
Keep breaking those PRs. We've gotta get Kyle to come out with us now.
He is pretty strong... ever since I started working with him I've noticed him at the gym... he can throw down some solid numbers on some exercises...
I've got a friend who is a comp powerlifter... I think you would love to have a lift off with him... haha...
Chin
A storm rolled in today... These black thick clouds rolled in... engulfing the sky line... crowding out the sun. Then the wind came... whirling, whipping around. Then the rain coming down... the light pitter patter of rain drops falling on everything...
Much like outside, I'm finding my life more and more like a storm... It comes in waves rolling in and out... Work, School, Relationships... All clashing together... But just like walking through a storm... Like in Life... I just take it head on... with my hood pulled down... and rush it head on...
Leg Day...
Squats - Focusing on Getting below Parallel
225LBS x 10
295LBS x 8
335LBS x 6
365LBS x 5
405LBS x 5
Front Squats
135LBS x 9
185LBS x 7
225LBS x 6
Stiff Legged Deadlifts (Off a Platform)
225LBS x 8
295LBS x 6
345LBS x 6
385LBS x 4
400LBS x 3 - This is a PR... but it wasn't as clean as I wanted it to be... I actually think I used my back a little too much...
Leg Extensions (Toes Out)
150LBS x 18
190LBS x 16
230LBS x 10 - Dropped to 120LBS x 6
Seated Hamstring Curls
150LBS x 12
180LBS x 10
210LBS x 7 - Dropped to 100LBS x 6
Always love these kinda leg days... because the walk home is such a bitch... haha
Chin
Northman
10-20-08, 8:50 pm
Always love these kinda leg days... because the walk home is such a bitch... haha
Chin
Wait until tomorrow!
Wait until tomorrow!
It wasn't as bad as I thought it was... Stretching and a massage worked wonders... But it was cold out today... Gonna have to start chucking on weight to keep myself warmer...
Chin
Well... another day in the books... Seasons are changing... so that means its time to take my training up a notch again... to a level where its not so much about appearance but about functionality...
So today I wanted to catch up on my shoulders and hit up my chest a bit too...
Dumbbell Shoulder Press
40LBS x 12
55LBS x 9
70LBS x 7
80LBS x 6 - Dropped to 60LBS x 4
Hammer Strength Shoulder Press Machine
230LBS x 8
180LBS x 5
My usual Circuit with... Anterior Dumbbell Raises, Lateral Dumbbell Raises and Seated Posterior Dumbbell Raises
Anterior Dumbbell Raises - Focusing on Breaking Parallel
30LBS x 8
20LBS x 6
25LBS x 6
Lateral Dumbbell Raises - Focusing on Breaking Parallel
30LBS x 8
35LBS x 8
40LBS x 6 - Dropped to 20LBS x 4
Seated Posterior Dumbbell Raises
30LBS x 14
35LBS x 12
40LBS x 10 - Dropped to 25LBS x 8
To the cable Machine next to super some Anterior Cable Raises with some Bent Over Cable Raises
Anterior Cable Raises - Focusing on Negatives
30LBS x 6
40LBS x 3 - Dropped to 20LBS x 3
Bent Over Cable Raises - Focusing on Negatives
30LBS x 8
40LBS x 5
Started off my Chest with some...
Wide Grip Bench Press
155LBS x 12
155LBS x 8
155LBS x 8
Then I did some Pec Deck Flyes supered with some Decline Push Ups
Pec Deck Flyes - Focusing on Isometric Contractions
80LBS x 10
100LBS x 6
80LBS x 7
Decline Push Ups
Bodyweight x 11
Bodyweight x 8
Bodyweight x 4
Then I finished it off with some Incline Dumbbell Flyes
Incline Dumbbell Flyes
20LBS x 1 - DC Hold
20LBS x 12
20LBS x 7
The only thing that remains constant is change... and change we must...
Chin
Arm Day... First one in a while now that I think about it...
Started it off with supering Barbell Curls and Incline Skull Crushers
Barbell Curls (not in a power rack)
65LBS x 10
95LBS x 7
115LBS x 5 - Dropped to 45LBS x 4
Incline Skull Crushers
65LBS x 10
95LBS x 8
115LBS x 7
Then I supered some Overhead Tricep Extensions with some Incline Dumbbell Curls
Overhead Tricep Extensions
80LBS x 7
90LBS x 6
95LBS x 4 - Dropped to 60LBS x 6
Incline Dumbbell Curls
25LBS x 10
30LBS x 10
35LBS x 8
Off to the cable Machine to super some High Cable Curls and Reverse Tricep Pushdowns
High Cable Curls - Focusing on Isometric Contractions and Negatives
40LBS x 12
50LBS x 10
60LBS x 7
Reverse Tricep Push Downs
40LBS x 10
50LBS x 8
60LBS x 8
Behind the back Wrist Curls
45LBS x 24
75LBS x 18
95LBS x 14
Then I supered some Dumbbell Preacher Curls with Cross Body Curls
Dumbbell Preacher Curls
40LBS x 8
35LBS x 8
25LBS x 10
Cross Body Curls
40LBS x 7
35LBS x 5
25LBS x 6
Then to finish it off I did some Reverse Grip Barbell Curls and supered them with some Close Grip Barbell Curls
Reverse Grip Barbell Curls
45LBS x 12
45LBS x 9
45LBS x 8
Close Grip Barbell Curls
45LBS x 10
45LBS x FAILURE
45LBS x FAILURE...
I was curling so hard... I actually think I ruptured a vessel in my arm... I noticed after some sweet ass bruising...
Chin
SOLID workouts lately!
Thank you sir, from a strictly powerlifting stand point I want to get a 1350... Its getting up there especially with my deads going up...
Only time will tell...
Chin
Well... Another day... I should have rested... but I went to the gym instead... Go figure... So I decided to throw down a dynamic day...
Basically its an Olympic Lifting Day While hitting up some other body parts... Abs and Calves mainly... Chuck in some cardio and its a full plate...
So I started off with some Cleans and Supered them with some Clean and Presses
Cleans
85LBS x 8
135LBS x 6
165LBS x 5
185LBS x 3
205LBS x 2
Clean and Press
85LBS x 5
135LBS x 5
165LBS x 4
185LBS x 3 - Rest Pause
205LBS x 2 - Rest Pause
Stability Ball Crunches
3 Sets x 12
Then I did some Weighted Oblique Twists and supered them with some Oblique Crunches
Weighted Oblique Twists
3 Sets - 45LBS x 20
Oblique Crunches
3 Sets x 20
Weighted Leg Raises
Bodyweight x 12
Bodyweight + 12.5LBS x 8 - Dropped to Bodyweight x 3
Bodyweight + 20LBS x 7 - Dropped to Bodyweight x 4
then onto the Calves...
Donkey Calf Raises (On a Leg Press Machine)
140LBS x 26
240LBS x 16
300LBS x 11
Standing Calf Raises
360LBS x 12
360LBS x 8
360LBS x 7
Finished that sucker off... went downstairs... got my BCAAs and Storm Mix... Then hopped on the Elliptical...
Elliptical - Alternating Steady State
282 Cals Burned
18 Minutes...
I might actually take a FULL rest day tomorrow... or not... we'll see...
Chin
A full rest day...you? Laying odds you'll be back in the gym again...lol! Workouts are looking great Chin.
A full rest day...you? Laying odds you'll be back in the gym again...lol! Workouts are looking great Chin.
Ha I actually did take a full rest day yesterday... it was my first one in probably 2 weeks... I feel sooooo good...
So... I've decided to start a treatment of M Stak, After which I will be redoing everything when it comes to routine, and supps... I am going to drop the majority of my supps and go to DC or GVT for a little stint...
Uping my cals again... back to 8000... Ha... 250LBS here we come...
Chin
I will never understand people... forever complaining about things and never do anything about it... The girl, the roommate... sleeping life away... living in the moment never thinking about anything beyond that second...
I feel the need to be different... I will earn my keep...
Back Day...
Reverse Grip Bent Over Barbell Rows
95LBS x 12
135LBS x 9
185LBS x 8
225LBS x 6
255LBS x 4 - Might be a PR not too sure... gotta check the Log...
Weighted Wide Grip Chin Ups
Bodyweight x 8
Bodyweight + 25LBS x 6
Bodyweight + 45LBS x 5 - Dropped to Bodyweight x 4
Behind the Neck Lat Pull Downs
100LBS x 10
140LBS x 8
160LBS x 8
One Armed Dumbbell Rows - Focusing on Negatives
90LBS x 9
100LBS x 8
110LBS x 8
One Armed Lat Pull Downs - Focusing on Negatives
50LBS x 8
70LBS x 8
80LBS x 5 - Dropped to 40LBS x 4
Then to finish it off I supered Decline Barbell Pull Overs with some Inverted Rows
Decline Barbell Pull Overs
95LBS x 8
95LBS x 8
95LBS x 6
Inverted Rows
Bodyweight x 9
Bodyweight x FAILURE
Bodyweight x FAILURE
Sweet deal... Work from 7PM - 3AM and an ABC meet at 7AM... Bring on the Caffeine...
Chin
Northman
10-26-08, 10:01 pm
Sleepy, are we?
Its all about sacrifice... This game... we play...
Whether it be time with the girl, going out... or even some cases sleep... When an all out session calls we will be there... Finished up work at 3AM and then in the gym for a small ABC meet at 8AM...
Chest Day...
Incline Barbell Press
95LBS x 12
135LBS x 10
175LBS x 7
205LBS x 5
235LBS x 4
Flat Dumbbell Press
80LBS x 8
100LBS x 7
70LBS x 8
Weighted Dips
Bodyweight x 7
Bodyweight + 25LBS x 6
Bodyweight + 25LBS x 5 - Dropped to Bodyweight x 3
Cable Cross Overs - Focusing on Negatives
60LBS x 10
70LBS x 8
80LBS x 7
Pec Deck Flyes - Focusing on Isometric Contractions and Holds
80LBS x 8
120LBS x 8
120LBS x 7
Chin
Sleepy, are we?
Ha... I clonked out hard after that session... Went back to the girl's place and napped for 3 hours... then I went to a buffet came back home and was in bed by 12... woke up at 12 just in time to make my class... haha
Sometimes you wonder how good you can be with all that sleep...
Chin
Sometimes... in the game of life... you just gotta step up and accept the pain... Leg Day...
Wide Stance Deadlifts (Sumo Deadlifts)
135LBS x 10
225LBS x 8
315LBS x 7
385LBS x 5
455LBS x 4
505LBS x 4 - Rest Pause
535LBS x 2 - Rest Pause - That is a PR.. for wide or regular deadlift... I am REALLY happy... I should have actually gone for 555...
Front Squats
135LBS x 8
185LBS x 7
225LBS x 6
255LBS x 4
Stiff Legged Deadlifts (Off a Platform)
255LBS x 8
295LBS x 7
345LBS x 7
Leg Extensions
160LBS x 16
205LBS x 14
255LBS x 10
295LBS x 10 - Dropped to 130LBS x 8 - Pretty sure thats a PR too..
Barbell Lunges
95LBS x 10
135LBS x 8
Stretch and gonna rest... I can't actually wait to see how much my actual deadlift has or will increase...
Chin
Mizzarler
10-28-08, 1:17 am
sick workout chin, you def got some power
Congrats on the PR’s Chin, very impressive numbers!
Strong session bro
sick workout chin, you def got some power
Congrats on the PR’s Chin, very impressive numbers!
Thank you Gentlemen, I think the 12 hours of sleep helped alot... But I've been putting down solid numbers lately. I'm impressed, I want to see how long I can push this for...
Chin
Soooo cold... this 20LBS better hurry up and get here before I freeze to death...
Shoulder Day...
Dumbbell Shoulder Press
40LBS x 12
55LBS x 9
65LBS x 7
75LBS x 7
85LBS x 6
90LBS x 5 - I am pretty sure thats a PR for Reps...
Upright Rows
155LBS x 8
185LBS x 6 - Rest Pause
205LBS x 5 - Rest Pause - Might be another PR
Then I set up my circuit... with some Lateral Dumbbell Raise, Arnold Press and Seated Bent Over Dumbbell Raises
Lateral Dumbbell Raises - Focusing on Breaking Parallel
30LBS x 10
35LBS x 8
40LBS x 7 - Rest Pause
Arnold Press
30LBS x 8
35LBS x 8
40LBS x 6
Seated Bent Over Dumbbell Raises
30LBS x 14
35LBS x 14
40LBS x 10
Then I hit up the Cable Machine for some...
Rear Delt Cable Flyes - Focusing on negatives
25LBS x 8
30LBS x 8
35LBS x 4 - Dropped to 25LBS x 4
Anterior Cable Raises
25LBS x 6
30LBS x 6
And finished it off with one set of...
Lateral Cable Raises - Focusing on Negatives
30LBS x FAILURE
Wanted to do some Traps... but I was running low on time and my whole back is still sore from Legs yesterday... so I opted out for an awesome stretch instead with some solid foam rolling...
I feel pretty damn good.. just a little cold ha...
Chin
Life... Its a bitch... Tossing shit to the wayside... Slacking in School, Troubles at work... Failed Relationships... all compounding my life...
I've been reading Wrath's journey book and this one log jumped out at me... Week 11... "Hold On." Through all his set backs and people telling him to hold on...
"This great journey begins with a step... even if that step is nothing more than learning how to hold on... "
The walk into the gym was a very sober one... The cold wind biting at me... The cold goes right to the bone. So deep you can feel it through all your layers...
Arm Day...
Barbell Curls
45LBS x 10
95LBS x 8
115LBS x 6
135LBS x 4 - Dropped to 95LBS x 4
Then I supered some Overhead Dumbbell Extensions with Seated Dumbbell Curls
Overhead Dumbbell Extension
80LBS x 8
95LBS x 7
100LBS x 7
Seated Dumbbell Curls
40LBS x 8
45LBS x 5
50LBS x 4
Then I set up a Cable Circuit... High Cable Curls, Reverse Tricep Press Downs, Rope Press downs
High Cable Curls - Focusing on Isometric Contractions and Negatives
60LBS x 10
60LBS x 8
50LBS x 11
Reverse Tricep Press downs - Focusing on Isometric Contractions
60LBS x 8
60LBS x 6
50LBS x 8
Rope Press downs - Focusing on Negatives
120LBS x 11
140LBS x 7
160LBS x 4 - Dropped to 100LBS x 4
Then I did some Crazy 8's for a PUMP....
Crazy 8's
45LBS x FAILURE
Then some Reverse EZ Bar Curls for the Wrists
Reverse EZ Bar Curls
35LBS x 7
35LBS x 5
35LBS x 8
And finished it off with some Wrist Curls
Wrist Curls
20LBS x FAILURE
20LBS x FAILURE...
I look to tomorrow for a better day... Only time will tell..
Chin
Easy day today... Core and Cardio...
Stability Ball Crunches
3 Sets x 14
Knee In's
3 Sets x 10
Leg Raises
3 Sets x 10
Lower Back Extensions
3 Sets x 12
Then some light elliptical work...
Elliptical - Steady State
20 Minutes
324 Cals Burned...
Gonna switch it up a bit for tomorrow...
Chin
Shits not going down how I expected it in life.. But then again no one can predict the future. There is large change on the horizon... but I was left with this long ass day of mine... 12 hours of work... Balls... Still got my gym session in though...
Chest and Back Day...
Reverse Grip Barbell Rows
95LBS x 12
135LBS x 10
185LBS x 7
225LBS x 5
255LBS x 4 - Might be a PR
Flat Barbell Bench Press
135LBS x 10
185LBS x 8
245LBS x 5
Wide Grip Chin Ups
Bodyweight x 9
Close Grip Chin Ups
Bodyweight x 8
Neutral Grip Chin Ups
Bodyweight x 6
Incline Dumbbell Bench Press
65LBS x 10
80LBS x 8
60LBS x 9
Then I supered some Straight Armed Lat Pull downs with some Behind the Neck Lat Pull downs
Straight Armed Lat Pull Downs
50LBS x 9
60LBS x 8
70LBS x 8
Behind the Neck Lat Pull Downs
100LBS x 10
120LBS x 7
140LBS x 6 - Dropped to 100LBS x 5
Then I supered Dips with some Lateral Cable Raises
Dips
Bodyweight x 15
Bodyweight x 12
Bodyweight x 12
Lateral Cable Raises - Focusing on Negatives
30LBS x 8
40LBS x 7
Peck Deck Flyes - Focusing on Isometric Contractions
80LBS x 10
100LBS x 9
120LBS x 6 - Dropped to 80LBS x 4
Finished it off with some...
Incline Dumbbell Flyes
30LBS x 1 - DC Hold
30LBS x 12
Next week might be the most important week of my existence... Change... its coming...
Chin
tons of volume on each and every workout.
I've been meaning to comment on your OLY day from a few days back. tons of weight, tons of power and not to mention alot of reps in there too! Amazing stuff.
tons of volume on each and every workout.
I've been meaning to comment on your OLY day from a few days back. tons of weight, tons of power and not to mention alot of reps in there too! Amazing stuff.
Thank you sir... Its coming along... I am going to try and clean 2 Plates at some point this week...
I was debating doing one today... but for the sake of time I couldn't... I ran with a leg day instead... Weekends is all about hauling ass... work work work... it never ends...
Chin
Probably the simplest leg day I've ever had...
Wide Stance Squats
85LBS x 10
135LBS x 10
225LBS x 8
295LBS x 6
345LBS x 5
375LBS x 4
Then I supered some Barbell Hack Squats (Reverse Deadlifts) with Wide Stance Deadlifts
Barbell Hack Squats (Reverse Deadlifts)
225LBS x 6
295LBS x 6 - Rest Pause
345LBS x 4 - Rest Pause
Wide Stance Deadlifts
225LBS x 6
295LBS x 6
345LBS x 7 - Rest Pause
Leg Extensions
160LBS x 12
205LBS x 10
245LBS x 14 - Dropped to 160LBS x 3
Simple short and then all you can eat sushi buffet... Bulking at its Finest...
Chin
Strong sessions again bro, you got some crazy workouts.
Balance... Its a big part of life... finding the balance between iron and life. For a while now... I've been putting work and the iron infront of life... its starting to catch up to me. Draining me... The girl, school, lack of sleep, 3 jobs...
I feel like I'm treading water and can't get anywhere... just wading in water... All I can do is keep on going...
Back day...
Wide Grip Barbell Rows
135LBS x 12
185LBS x 9
225LBS x 7
255LBS x 4
255LBS x 4
Neutral Grip Chin Ups
Bodyweight x 8
Bodyweight x 6
Bodyweight x 6
Dumbbell Rows
90LBS x 8
110LBS x 8
110LBS x 7
Standing Cable Rows - Focusing on Negatives
120LBS x 14
140LBS x 12
160LBS x 12
Then to finish it off I did some Decline Barbell Pull Overs and Supered them with some Reverse Grip Barbell Rows
Decline Barbell Pull Overs
95LBS x 9
115LBS x 6
115LBS x 4
Reverse Grip Barbell Rows
115LBS x 8
135LBS x 7
115LBS x 5
I can only look forward to tomorrow...
Chin
Well... Tomorrow was a good and productive day... So why not make it one in the gym too...?
Chest and Bis Day...
Flat Barbell Bench Press
135LBS x 12
185LBS x 9
225LBS x 6
250LBS x 5
275LBS x 2, 2 - Rest Pause
Incline Dumbbell Press
80LBS x 8
90LBS x 7
100LBS x 5 - Dropped to 75LBS x 3
Weighted Dips
Bodyweight + 25LBS x 9
Bodyweight + 70LBS x 8
Bodyweight + 105LBS x 5 - PR - Dropped to Bodyweight + 70LBS x 3
Cable Cross Overs - Focusing on Isometric Contractions
40LBS x 12
60LBS x 9
70LBS x 6
Then I did some Incline Dumbbell Flyes supered with Dumbbell Curls
Incline Dumbbell Flyes
40LBS x 14
45LBS x 10
50LBS x 10
Dumbbell Curls
40LBS x 8
45LBS x 4
50LBS x 4
Pec Deck Flyes - Focusing on Isometric Contractions
80LBS x 12
80LBS x 10
80LBS x 10
Seated Barbell Curls
45LBS x 11
45LBS x 10
60LBS x 8
Love the volume...
Chin
Productivity... at the forefront of what we do... This is what happens when I am productive...
Leg Day...
Squat
135LBS x 11
225LBS x 8
295LBS x 6
365LBS x 5
415LBS x 4
465LBS x 3 - PR, nice low and Clean... maybe a little assist on the last one...
Stiff Legged Deadlifts (Off of a Platform)
225LBS x 8
295LBS x 6
365LBS x 6
385LBS x 4
Leg Extensions
140LBS x 12
180LBS x 14
200LBS x 14
Standing Calf Raises
150LBS x 18
150LBS x 22
150LBS x 12
150LBS x 11
Weighted Glute Ham Raises
Bodyweight x 9
Bodyweight + 25LBS x 7
Bodyweight + 25LBS x 4 - Dropped to Bodyweight x 3
I am going back because I wasn't done... this is going to hurt...
Chin
Killing the legs like usual, congrats on the PR!
Pssst...by the way, where’s the 100’s!?!?
Killing the legs like usual, congrats on the PR!
Pssst...by the way, where’s the 100’s!?!?
Thanks Hollow, The squats really gave my knees a shit kicking... they are still hurting today... so I think I might have to be more careful or even start using wraps...
As for the 100's I wasn't done...
Chin
So I had some time on my hands so I decided to go back and finish up my core and calves...
Later that day also...
Stability Ball Crunch
3 Sets x 12
Rope Crunch
110LBS x 17
120LBS x 14
120LBS x 12
Weighted Oblique Twists
3 Sets - 45LBS x 20
Supermans
3 Sets x 10
Donkey Raises (In a leg press Machine)
280LBS x 16
280LBS x 16
280LBS x 12
Standing Calf Raises
150LBS x 13
150LBS x 10
150LBS x 8
Ha still didn't get the 100...
Hanging Knee Raises
3 Sets x 8
Well I've been swapped so I get to post this now... and my workout today... at 4AM joy!
Chin
Mmmmm love those 13 Hour work Days... But Gym gets its time...
Shoulder And Trap Day...
Behind the Neck Military Press
95LBS x 10
135LBS x 9
165LBS x 5 - Dropped to 135LBS x 4
Upright Rows
135LBS x 9 - Rest Pause
165LBS x 5 - Rest Pause
Then My Usual Circuit, Lateral Dumbbell Raises, Bent Over Posterior Dumbbell Raises and Some Alternating Anterior Dumbbell Raises
Lateral Dumbbell Raises
35LBS x 10
40LBS x 8
45LBS x 8 - Rest Pause
Bent Over Posterior Dumbbell Raises
35LBS x 12
40LBS x 12
45LBS x 10
Alternating Anterior Dumbbell Raises - Focusing on Breaking Parallel
20LBS x 8
20LBS x 9
20LBS x 8
Then I did... Yet another circuit on the cable Machine... With some Bent Over Posterior Cable Raises, Anterior Cable Raises and Lateral Cable Raises
Bent Over Cable Raises - Focusing on Negatives
30LBS x 8
30LBS x 8
Anterior Cable Raises - Focusing on Negatives
20LBS x 6
20LBS x 5
Lateral Cable Raises - Focusing on Negatives
30LBS x 11
30LBS x 8
Then off to do the traps... Barbell Shrugs supered with Dumbbell Shrugs
Barbell Shrugs - Focusing on Isometric Contractions
205LBS x 18
225LBS x 14
225LBS x 13
Dumbbell Shrugs - Focusing on Isometric Contractions
90LBS x 15
110LBS x 12
110LBS x 7
I am tired... time for sleeps....
Chin
I am having a really rough week... I had to take a double rest day... this is my workout from Saturday..
Arm Day...
Started with some EZ bar curls and supered them with some Decline skull Crushers
EZ Bar Curls
45LBS x 12
65LBS x 9
85LBS x 6
110LBS x 5
Decline Skull Crushers
45LBS x 12
65LBS x 10
85LBS x 8
110LBS x 7
Incline Dumbbell Curls
35LBS x 8
40LBS x 6
40LBS x 6
Overhead Rope Extensions
120LBS x 14
140LBS x 10
150LBS x 7
Then I supered some High Cable Curls and Supered them with Reverse Tricep Push downs
High Cable Curls - Focusing on Negatives and Isometric Contractions
50LBS x 12
60LBS x 11
40LBS x 18
Reverse Tricep Push Downs - Focusing on Isometric Contractions
50LBS x 10
60LBS x 11
40LBS x 15
One Armed Preacher Curls
35LBS x 8
40LBS x 7
Reverse Grip Barbell Curls
55LBS x 13
65LBS x 10
65LBS x 8
Finished it off with a sweet set of Crazy 8's
Crazy 8's x FAILURE
Fuck... so much shit going on right now... its taking its toll on me... fuck this... just fuck...
Chin
Nice workouts man.
Keep your head up on the rough times man.
Nice workouts man.
Keep your head up on the rough times man.
Thanks buddy... Its been a rough week, nothing is really going my way...
Chin
Back Day... This was from yesterday....
Deadlifts
135LBS x 10
225LBS x 7
315LBS x 7
405LBS x 6
475LBS x 4
525LBS x 2
555LBS x 1 - PR
Wide Grip Lat Pull Downs
140LBS x 8
160LBS x 8
180LBS x 8
200LBS x 4 - Dropped to 130LBS x 5
One Armed Dumbbell Rows
85LBS x 8
95LBS x 8
100LBS x 6
Then to finish off... I did some Standing Cable Rows and Supered them with a Single Cable Row
Standing Cable Row
120LBS x 16
140LBS x 17
160LBS x 12
Single Cable Row
80LBS x 6
60LBS x 11
60LBS x 10
Feeling the deads today....
Chin
Feeling the deads today!? Wonder why! Pulling some big time weight there Chin! Congrats on the PR!!!
Feeling the deads today!? Wonder why! Pulling some big time weight there Chin! Congrats on the PR!!!
Thanks Hollow, Well a week off will fix almost all of my problems...
Ha spent some time at home. And got my snow tires in the nick of time haha...
Chin
Chest and Tris Today..
Incline Dumbbell Press
50LBS x 11
65LBS x 9
80LBS x 7
95LBS x 6
100LBS x 6 - Dropped to 65LBS x 4
Weighted Dips
Bodyweight + 35LBS x 10
Bodyweight + 70LBS x 8
Bodyweight + 115LBS x 6 - Dropped to Bodyweight + 70LBS x 4 - I think thats a PR
Flat Dumbbell Press
75LBS x 8
85LBS x 8
95LBS x 6
Pec Deck Flyes - Focusing on Isometric Contractions
80LBS x 12
100LBS x 9
100LBS x 7
Incline Dumbbell Flyes supered with some single armed Dumbbell Extensions
Incline Dumbbell Flyes
40LBS x 14
40LBS x 10
40LBS x 10
Single Armed Dumbbell Extensions
40LBS x 8
40LBS x 5
30LBS x 8
Then to finish it I did some Close Grip Push Ups and supered them with Rope Press downs
Close Grip Push Ups
Bodyweight x 12
Bodyweight x 8
Bodyweight x FAILURE
Rope Press Downs
80LBS x 6
50LBS x 9
50LBS x 7
Chin
Back Day... a little off... worked a long shift before I hit the gym and I had to rush into it...
Reverse Grip Bent Over Barbell Rows
135LBS x 12
185LBS x 10
225LBS x 7
255LBS x 4, 3 - Rest Pause - Dropped to 225LBS x 4
One Armed Dumbbell Rows
85LBS x 9
95LBS x 8
110LBS x 6
One Armed Machine Row - Focusing on Negatives
70LBS x 7
70LBS x 6
Then I finished off my workout by doing some Wide Grip Chin ups and Supering them with some Neutral Grip Chin Ups
Wide Grip Chin Ups
Bodyweight x 8
Bodyweight x 6
Neutral Grip Chin Ups
Bodyweight x 6
Bodyweight x 5
Pack on the Cals... time to get over this cold and going hard again...
Chin
Well... This is my first leg day in a while... and I've been having some knee issues... so I just threw down what I could..
Leg Extensions
150LBS x 20
Wide Stance Squats
135LBS x 12
225LBS x 9
275LBS x 8
315LBS x 6
365LBS x 5
Stiff Legged Deadlifts (Off a Platform)
225LBS x 8
275LBS x 7
315LBS x 7
365LBS x 6
Front Squats (Way below parallel)
135LBS x 9
185LBS x 8
225LBS x 6
Seated Hamstring Curls
150LBS x 8
180LBS x 10
210LBS x 8
230LBS x 5 - Dropped to 130LBS x 6
Leg Extensions
180LBS x 10
210LBS x 11
230LBS x 10
Glute Ham Raises
Bodyweight x 9
Bodyweight x 8
Bodyweight x 8
Stretched it out and I feel pretty good... but it was a light day lol...
Chin
You may call it a light day but it was still a solid session!
Pssst…what’s all that white stuff accumulating outside Chin? Good call throwing on the winter slicks the other day.
You may call it a light day but it was still a solid session!
Pssst…what’s all that white stuff accumulating outside Chin? Good call throwing on the winter slicks the other day.
Mmm I was talking to Stiff, what time Tuesday are you thinking? I am going to bring some friends...
Chin
Shoulder Day...
Dumbbell Shoulder Press
40LBS x 12
50LBS x 9
60LBS x 8
70LBS x 8
80LBS x 6
85LBS x 4 - Dropped to 65LBS x 4
Then I supered some Behind the Neck Military Presses with some Upright Rows
Behind the Neck Military Presses
135LBS x 8
135LBS x 6
135LBS x 6
Upright Rows
135LBS x 8
135LBS x 9 - Rest Pause
135LBS x 8 - Rest Pause
Then my usual circuit, Lateral Dumbbell Raises, Anterior Dumbbell Raises and Seated Bent Over Posterior Dumbbell Raises
Lateral Dumbbell Raises
35LBS x 9
40LBS x 8
45LBS x 7 - Rest Pause
Anterior Dumbbell Raises
20LBS x 8
25LBS x 8
25LBS x 7
Seated Bent Over Posterior Dumbbell Raises
35LBS x 12
40LBS x 12
45LBS x 9
Then I set myself up on the Cable Machine and did some Anterior Cable Raises supered with some Bent Over cable Raises
Anterior Cable Raises - Focusing on Negatives
30LBS x 8
25LBS x 14
Bent Over Cable Raises - Focusing on Negatives
30LBS x 9
40LBS x 6
Chin
Phew... Well I worked 2 doubles this weekend... so that was 14 Hours on both Friday and Saturday... so I didn't get much done in the gym...
So I had today to do whatever... and it turned into a Chest Day...
Incline Dumbbell Press
50LBS x 12
65LBS x 9
80LBS x 8
90LBS x 6
100LBS x 6
Flat Barbell Bench Press
225LBS x 7
245LBS x 5
275LBS x 5
Then I supered some Cable Cross Overs and Bodyweight Dips
Cable Cross Overs - Focusing on Isometric Contractions and Negatives
50LBS x 14
60LBS x 11
60LBS x 8
Bodyweight Dips
Bodyweight x 10
Bodyweight x 12
Bodyweight x 8
Incline Dumbbell Flyes
45LBS x 12
50LBS x 10
55LBS x 10
Wide Grip Bench Press
135LBS x 9
135LBS x 8
135LBS x 8
Finished it off with some Close Grip Push ups and Pec Deck Flyes
Close Grip Push Ups
Bodyweight x 8
Bodyweight x FAILURE
Pec Deck Flyes - Focusing on Isometric Contractions
70LBS x FAILURE
70LBS x FAILURE
We'll see whats going on tonight...
Chin
Phew... Well I worked 2 doubles this weekend... so that was 14 Hours on both Friday and Saturday... so I didn't get much done in the gym...
So I had today to do whatever... and it turned into a Chest Day...
Incline Dumbbell Press
50LBS x 12
65LBS x 9
80LBS x 8
90LBS x 6
100LBS x 6
Flat Barbell Bench Press
225LBS x 7
245LBS x 5
275LBS x 5
Then I supered some Cable Cross Overs and Bodyweight Dips
Cable Cross Overs - Focusing on Isometric Contractions and Negatives
50LBS x 14
60LBS x 11
60LBS x 8
Bodyweight Dips
Bodyweight x 10
Bodyweight x 12
Bodyweight x 8
Incline Dumbbell Flyes
45LBS x 12
50LBS x 10
55LBS x 10
Wide Grip Bench Press
135LBS x 9
135LBS x 8
135LBS x 8
Finished it off with some Close Grip Push ups and Pec Deck Flyes
Close Grip Push Ups
Bodyweight x 8
Bodyweight x FAILURE
Pec Deck Flyes - Focusing on Isometric Contractions
70LBS x FAILURE
70LBS x FAILURE
We'll see whats going on tonight...
Chin
Nice workout as always.
Northman
11-24-08, 8:43 pm
What's going on tomorrow? Message me.
You know what... I love how when I have a problem physical or otherwise I go straight to the gym... Mmm so today was my Leg Day....
Squats
135LBS x 11
225LBS x 9
295LBS x 8
365LBS x 6
405LBS x 6 - Dropped to 225LBS x 4
Incline Leg Press
180LBS x 4 - Split Reps 4, 4 - 4
250LBS x 4 - Split Reps 4, 4 - 3
340LBS x 5 - Split Reps 4, 3 - 4
Leg Extensions
180LBS x 12
250LBS x 10
300LBS x 9 - Dropped to 130LBS x 8 - I think thats a PR
Single Standing Hamstring Curls
70LBS x 12
120LBS x 14
150LBS x 10
Stretched it out and headed home... with a severe hip flexor problem... So shit what did I do 8 hours later...?
Chin
Well I had to stretch badly so I thought, why not kill 3 birds with one stone... and off I went back to the gym...
Started with some Cardio...
Elliptical - HIIT Style
474 Cals Burned
25 Minutes
then I hit up my Core with some
Frogger Crunches
3 Sets x 14
Then I set up a Circuit with some Weighted Oblique Twists, Supermans and Oblique Crunches
Weighted Oblique Twists
3 Sets - 45LBS x 20
Supermans
3 Sets x 12
Oblique Crunches
3 Sets x 20
Hanging Leg Raises
3 Sets x 8
Good mornings
95LBS x 12
95LBS x 10
95LBS x 7
Standing Calf Raises
150LBS x 14
150LBS x 11
150LBS x 12
150LBS x 12
150LBS x 9
Donkey Calf Raises (In a Leg Press Machine)
300LBS x 10
300LBS x 8
140LBS x 14 - Dropped to 100LBS x 6
Lower Back Extensions (On a Stability Ball)
3 Sets x 8
I am pooched... time to sleep...
Chin
So I awoke with a very serious problem this morning... As I got up and reached for my door... I raised my arm and I lacked the ability to open the door... I have no idea what I did... I just couldn't lift my arm. All day I spent stretching, heating and cooling... Shooting pain into my shoulder... So I laboured on...
Back and Bis Today...
Wide Grip bent Over Barbell Rows
115LBS x 12
185LBS x 10
235LBS x 7
255LBS x 5 - Dropped to 185LBS x 3 - I think thats a PR for Wide Grip
Wide Grip Chin Ups
Bodyweight x 8
Bodyweight x 8
Bodyweight x 6
Wide Grip Lat Pulldowns
140LBS x 8
160LBS x 8
180LBS x 6 - Dropped to 120LBS x 5
Seated Cable Row - Focusing on Isometric Contractions
140LBS x 11
180LBS x 10
Seated Rope Rows - Focusing on Isometric Contractions
100LBS x 9
130LBS x 8
Then I did some Barbell Pull Overs and supered them with some Barbell Curls
Decline Barbell Pull Over
95LBS x 9
95LBS x 8
95LBS x 4
Barbell Curls
95LBS x 10
95LBS x 7
95LBS x 8 - Dropped to 75LBS x 4
Then I just finished it off with some Seated Alternating Dumbbell Curls
Seated Alternating Dumbbell Curls
35LBS x 8
20LBS x 14
20LBS x 12
and I almost forgot my Lat Pulldowns
Wide Grip Lat Pull downs
120LBS x FAILURE
100LBS x FAILURE
Not bad for a Bummed Shoulder...
Chin
Damn! Chin, you’re a flipping machine, bummed shoulder and all…shaking my head in disbelief…
Congrats on the PR! By the way, enjoying the snow?
Damn! Chin, you’re a flipping machine, bummed shoulder and all…shaking my head in disbelief…
Congrats on the PR! By the way, enjoying the snow?
Thanks buddy, I put all my shoulder issues to rest tonight... snow is pretty, not much of a problem yet :P
Chin
So I decided to take it easy on my shoulders today...
Military Press
95LBS x 12
115LBS x 9
135LBS x 8
155LBS x 6
165LBS x 6
Upright Rows
135LBS x 8
135LBS x 8 - Rest Pause
135LBS x 7 - Rest Pause
Then I set up a Circuit with some Lateral Dumbbell Raises, Arnold Presses and Bent Over Posterior Dumbbell Raises
Lateral Dumbbell Raises
25LBS x 12
40LBS x 8
40LBS x 7 - Rest Pause
Arnold Press
25LBS x 10
40LBS x 7
40LBS x 6
Bent Over Posterior Dumbbell Raises
25LBS x 14
40LBS x 11
40LBS x 9
Then to the Cable Machine to Super some Rear Delt Cable Flyes with Anterior Cable Raises
Rear Delt Cable Flyes
25LBS x 8
30LBS x 9
30LBS x 8
Anterior Cable Raises - Focusing on Negatives
25LBS x 8
30LBS x 6
30LBS x 6
Then to Some Dumbbell Shrugs to finish it off...
Dumbbell Shrugs - Focusing on Isometric Contraction and Holds
80LBS x 22
80LBS x 16
80LBS x 15
Felt pretty good... no pain just a little tenderness, so all is good in the hood...
Chin
Gah I way behind in my posts... this workout is from Thursday... It was a chest and arm day...
Incline Dumbbell Press
45LBS x 12
65LBS x 11
85LBS x 7
100LBS x 6 - Dropped to 70LBS x 5
Flat Dumbbell Bench Press
80LBS x 8
90LBS x 8
100LBS x 8
110LBS x 6
Then I supered Barbell Curls and Close Grip Bench Press
Barbell Curls
95LBS x 8
135LBS x 6
135LBS x 5
Close Grip Bench Press
135LBS x 11
185LBS x 7
135LBS x 10
Then I supered Incline Dumbbell Curls with some Overhead Dumbbell Extensions
Incline Dumbbell Curls
25LBS x 12
40LBS x 7
40LBS x 6
Overhead Dumbbell Extensions
80LBS x 10
100LBS x 6
100LBS x 6
Then off to the cable Machine... supering some Cable Cross Overs with some some Reverse Cable Press downs
Cable Cross Overs - Focusing on Isometric Contractions
40LBS x 14
60LBS x 10
60LBS x 9
Reverse Cable Press downs
40LBS x 10
60LBS x 7
60LBS x 6
Then I did some Behind the back Wrist Curls and supered them with Close Grip Barbell Curls
Behind the Back Wrist Curls
45LBS x 18
65LBS x 14
95LBS x 12
Close Grip barbell Curls
45LBS x 14
65LBS x 9
95LBS x 5
then I finished it off with some Reverse EZ Bar Curls
Reverse EZ bar curls
45LBS x FAILURE
45LBS x FAILURE
Well I've been up for almost 48 Hours.... time to sleep YAY....
Chin
Mmmm love those doubles... Had to work another one today... so it was Sleep Gym Work yet again...
Back Day...
Deadlifts
135LBS x 10
225LBS x 8
315LBS x 7
385LBS x 6
435LBS x 5
465LBS x 6
Wide Grip Barbell Rows
135LBS x 10
185LBS x 7
225LBS x 6
Then I supered some Wide Grip Lat Pull Downs with Straight Arm Lat Pull Downs
Wide Grip Lat Pull Downs - Focusing On Negatives
140LBS x 9
160LBS x 8
180LBS x 6 - Dropped to 120LBS x 5
Straight Armed Lat Pull downs
50LBS x 11
60LBS x 8
60LBS x 8
And I finished it off with some Seated Rope Rows
Seated Rope Rows
140LBS x FAILURE - Dropped to 90LBS x FAILURE...
Man I feel pretty good... but its time for bed again... Long day tomorrow...
Chin
465x6 is nuts. Another good workout from my man chin!
465x6 is nuts. Another good workout from my man chin!
Thanks boom, I'm coming down from my power lifting routine really soon... gonna switch it up. I've been so busy with school and work I am like 3 days behind posting everything but now with exam period up... I should have time to get caught back up...
Chin
Trying to lift after staying up all night... not fun... but true to me... I throw down anytime, any place...
Chest Day....
Flat Dumbbell Press
50LBS x 14
70LBS x 10
85LBS x 8
100LBS x 7
110LBS x 7
Incline Barbell Press
155LBS x 9
185LBS x 8
225LBS x 5 - 1 Forced Rep
Decline Hammer Strength Press
320LBS x 3 - Split Reps 4, 4 - 2
380LBS x 3 - Split Reps 2, 2 - 2
450LBS x 4 - Split Reps 2, 2
Incline Hammer Strength Press - Focusing on Negatives
50LBS x 12
90LBS x 8
90LBS x 7
Pec Deck Flyes - Focusing on Isometric Contractions and Negatives
80LBS x 9
100LBS x 8
110LBS x 5 - Dropped to 70LBS x 4
Incline Dumbbell Flyes
35LBS x 10
35LBS x DC Hold
Finished it off with some solid stretching and foam rolling... I wanted to do legs today... but my back was still pretty mangled from the deads on Saturday... but I will throw down tomorrow...
Chin
So when do you know if you are 100%...? Never... until you are staring at the weight... in that moment you will decide... success or failure...
Leg Day
Squats
115LBS x 14
225LBS x 9
295LBS x 7
345LBS x 6
385LBS x 5
415LBS x 5 - Dropped to 225LBS x 4
Stiff Legged Deadlifts (Off a Platform)
225LBS x 8
295LBS x 8
345LBS x 6
395LBS x 5
Leg Extensions
160LBS x 14
200LBS x 11
230LBS x 9 - Dropped to 130LBS x 12, 9
Seated Hamstring Curls
140LBS x 12
180LBS x 10
200LBS x 6 - Dropped to 120LBS x 6
Then I stretched it out... and headed off to work... not bad... I enjoyed it... ha
Chin
Mmmm.... I've been having a tough time with the girl lately... Stiff will contest... so I made a tough decision yesterday... one I will probably regret, but from experience... I know its better off like this...
This morning when I woke up and wandered off to the gym... I felt a weird feeling... something that I hadn't felt in a long time... it was a sense of sadness... Its been a long time wandering down this path that I haven't felt anything... in a way, it was good. It made me feel alive... made me know I am still living and not going through the motions of life aimlessly.
Using it up and throwing it on the fire... I walked on...
Shoulder and Trap day...
Dumbbell Shoulder Press
50LBS x 12
65LBS x 9
75LBS x 8
85LBS x 6 - 1 Forced Rep
Then I set up my circuit with some Lateral Dumbbell Raises, Arnold Presses and Bent Over Posterior Dumbbell Raises
Lateral Dumbbell Raises
35LBS x 9
40LBS x 8 - Rest Pause
45LBS x 8 - Rest Pause
Arnold Presses
35LBS x 8
40LBS x 6
45LBS x 5
Bent Over Posterior Dumbbell Raises
35LBS x 14
40LBS x 12
45LBS x 12
Then I went over to the cable machine and supered some Lateral Cable Raises and Rear Delt Cable Flyes
Lateral Cable Raises - Focusing on Breaking Parallel and Negatives
30LBS x 9
25LBS x 12
Rear Delt Cable Flyes
30LBS x 7
25LBS x 10
Then I did some Dumbbell Shrugs and supered some Clean and Presses with it...
Dumbbell Shrugs - FOcusing on Negatives and Isometric Holds
100LBS x 18
100LBS x 15
100LBS x 12
Clean and Press
115LBS x 8
115LBS x 6
115LBS x 6
Then I finished it off with some Barbell Shrugs
Barbell Shrugs - Focusing on Isometric Holds
115LBS x 22
295LBS x 12
295LBS x 8
All I have to say is hrmph...
Chin
Way to kill those shoulders bro.
Way to kill those shoulders bro.
Thanks Bro... They are getting Wide...
Chin
Anyways... I went back to the gym yesterday to do some core, calves and cardio...
Stability Ball Crunches
3 Sets x 12
Lower Back Extensions
Bodyweight x 12
Bodyweight + 25LBS x 10
Bodyweight + 35LBS x 7 - Dropped to Bodyweight x 4
Rope Crunches
90LBS x 18
110LBS x 12
110LBS x 11
Standing Calf Raises
165LBS x 18
165LBS x 12
165LBS x 12
Donkey Calf Raises (In a Leg Press Machine)
160LBS x 15
200LBS x 12
280LBS x 12
Leg Hang
Bodyweight x 10
Bodyweight x 8
Bodyweight x 7
And then finished it off with some Cardio...
Elliptical - HIIT Style
405 Cals
21 Minutes
Chin
Northman
12-04-08, 9:20 pm
Great workouts fueled by adversity. Hit me up sometime.
Great workouts fueled by adversity. Hit me up sometime.
Let me know what your doing next week... my buddy wants to come by... and check the place out... and our gym is back on Exam hours... so its opens at 8 and closes at 9... not that cool...
Chin
Northman
12-06-08, 11:43 am
I'm at the airport tues, wed, and sat this week. Other than that...
Gah.... Still Crazy busy here with Exams... this is my workout from Friday...
It was an Arm Day...
Barbell Curls
45LBS x 12
95LBS x 8
115LBS x 6
135LBS x 5 - Rest Pause
Then I supered some Incline Skull Crushers with EZ Bar Curls
Incline Skull Crushers
65LBS x 10
85LBS x 8
105LBS x 6
EZ bar Curls
65LBS x 10
85LBS x 10
105LBS x 5
Rope Press Downs
120LBS x 10
140LBS x 8
140LBS x 7
Then I went over to the Cable Machine and did some High Cable Curls supered with some Reverse Press downs
High Cable Curls - Focusing on Negatives and Isometric Contractions
40LBS x 12
50LBS x 10
50LBS x 10
Reverse Press Downs - Focusing on Negatives and Isometric Contractions
40LBS x 10
50LBS x 8
50LBS x 8
Then I did some Forearm work...
Behind the Back Wrist Curls
45LBS x 24
75LBS x 20
95LBS x 12
Reverse EZ Bar Curls
45LBS x 8
45LBS x 7
45LBS x 8
Still trying to catch up on sleep and my logs...
Chin
Mmmm... Had to throw down a quick session today because of work...
Chest Day...
Incline Dumbbell Press
50LBS x 11
65LBS x 8
80LBS x 8
90LBS x 6
100LBS x 5
Flat Barbell Bench Press
185LBS x 8
225LBS x 7
255LBS x 4 - Dropped to 225LBS x 3
Weighted Dips
Bodyweight x 12
Bodyweight + 35LBS x 9
Bodyweight + 60LBS x 8 - Dropped to Bodyweight x 6
Then to finish it off I did some Pec Deck flyes supered with some Stability Push ups
Pec Deck Flyes - Focusing on Isometric Contractions
100LBS x 9
100LBS x 8
100LBS x FAILURE
Stability Push Ups (On a Bosu Ball)
3 Sets x FAILURE
Chin
Well I'm going into my plateau busting mode... where I drop my overall set numbers and increase my rep volume...
I've been doing it for a while but I'm definitely going back to it...
Kicked it off with a Leg Day...
Squat
95LBS x 12
185LBS x 8
295LBS x 6
345LBS x 6
405LBS x 5
Then I supered some Stiff Legged Deadlifts with some Barbell Hack Squats
Stiff Legged Deadlifts (Off a Platform)
185LBS x 8
275LBS x 8
345LBS x 6
365LBS x 6
Barbell Hack Squat (Reverse Deadlifts)
185LBS x 6
275LBS x 6
345LBS x 6 - Rest Pause
365LBS x 5 - Rest Pause
Leg Extensions
160LBS x 16
190LBS x 12
230LBS x 8 - Dropped to 130LBS x 6
Single Legged Dumbbell Deadlifts
40LBS x 6
40LBS x 7
40LBS x 5
Strethced it out and headed off to work yet again... I got a few days off coming up... going to put them to good use...
Chin
Back Day...
Wide Grip Barbell Rows
95LBS x 12
135LBS x 10
185LBS x 9
225LBS x 6 - Dropped to 135LBS x 5
Wide Grip Chin Ups
Bodyweight x 10
Bodyweight x 8
Bodyweight x 8 - Isometric Hold on the last Rep
Reverse Wide Grip Lat Pull Downs - Focusing on Negatives
100LBS x 14
140LBS x 9
170LBS x 8
Dumbbell Rows
100LBS x 8
110LBS x 6
Then I supered some Straight Armed Lat Pull downs with some Wide Grip Lat Pull downs
Straight Armed Lat Pull downs - Focusing on Negatives
50LBS x 8
60LBS x 5
50LBS x 6
Wide Grip Lat Pull Downs
100LBS x 14
100LBS x FAILURE
100LBS x FAILURE
18 Sets... not bad... its coming down...
Chin
Solid back session Chin! I hope your gym has heat on this nice and refreshing morning...lol!
Shoulder and Trap Day...
Clean and Press
95LBS x 10
135LBS x 8
165LBS x 4
165LBS x 3 - Dropped to 135LBS x 3
Then I set up my Circuit with some Lateral Dumbbell Raises, Seated Posterior Dumbbell Raises and Anterior Barbell Raises
Lateral Dumbbell Raises
35LBS x 9
40LBS x 8
45LBS x 8 - Rest Pause - Dropped to 25LBS x 4
Seated Posterior Dumbbell Raises
35LBS x 12
40LBS x 10
45LBS x 9 - Dropped to 25LBS x 6
Anterior Barbell Raises
45LBS x 8
75LBS x 8 - Rest Pause
75LBS x 6
Then off to the Cables to do some Bent Over Posterior Cable Raises with some Anterior Cable Raises
Bent Over Posterior Cable Raises - Focusing on Negatives
30LBS x 8
40LBS x 8
Anterior Cable Raises - Focusing on Negatives
30LBS x 7
40LBS x 4
Then off to do some Shrugs... Supering Dumbbell Shrugs with Barbell Shrugs
Dumbbell Shrugs - Focusing on Isometric Holds and Negatives
80LBS x 26
100LBS x 16
100LBS x 10
100LBS x 10
Barbell Shrugs
185LBS x 15
225LBS x 15
315LBS x 10
315LBS x 10
Shoulders are done... but I've noticed tiny creepy vascularity coming into my shoulder and upper pec region... My cut down shall me look REALLY good now muwahah...
Chin
I said I would slow down on the volume workouts. But after consulting with one of my personal trainers I think I am going to try something completely different. I normally use high volume. But not this high...
This is pretty much a full body workout... day...
Started by supering Flat Barbell Bench Press with some Reverse Grip Barbell Rows
Flat Barbell Bench Press
135LBS x 10
135LBS x 10
135LBS x 10
135LBS x 10
135LBS x 10
Reverse Grip Barbell Rows
135LBS x 10
135LBS x 10
135LBS x 10
135LBS x 10
135LBS x 10
then I supered Incline Dumbbell Press and Wide Grip Lat Pulldowns
Incline Dumbbell Press
70LBS x 10
70LBS x 10
70LBS x 10
70LBS x 10
70LBS x 10
Wide Grip Lat Pull downs
140LBS x 10
140LBS x 10
140LBS x 10
140LBS x 10
140LBS x 10
Then I supered some Standing Cable Rows with some Cable Cross Overs
Standing Cable Rows - Focusing on Isometric Contractions
120LBS x 12
140LBS x 10
160LBS x 10
Cable Cross Overs - Focusing on Isometric Contractions
50LBS x 14
50LBS x 12
60LBS x 12
Then I supered some Incline Dumbbell Flyes with Dumbbell Rows
Incline Dumbbell Flyes
30LBS x 10
30LBS x 10
30LBS x 1 - DC HOLD
Dumbbell Rows
100LBS x 8
100LBS x 6
100LBS x 5
Then I trained some Core...
Frogger Crunch
3 Sets x 10
Oblique Crunches
3 Sets x 20
Supermans
3 Sets x 12
Leg Raises
3 Sets x 12
THEN... I did ..... Cardio
Skipping Rope
20 Minutes
Elliptical - Steady State
305 Cals Burned
20 Minutes
Now... now.... I'm going to bed...
Chin
I take the same path to my gym everyday... On my walk there... there is a section that is covered with grass... Now... in the winter you can clearly see the path that people walk because of the snow.
There is a clear well worn path that people take, you don't get your feet dirty. Little chance of slipping... I on the other had, find it difficult to follow this path. For whatever reason I decide to make my own path, in snow that can be hard to navigate and deep. Unburdened I will continue to stomp out my own path... as long as I feel like I need to...
Chest Day...
Incline Dumbbell Press
50LBS x 12
65LBS x 9
80LBS x 9
90LBS x 6
100LBS x 7
Decline Hammer Strengh Press
320LBS x 4 - Split Reps 4, 4 - 3
380LBS x 4 - Split Reps 3, 3
450LBS x 6
WIde Grip Bench Press
155LBS x 10
185LBS x 8
225LBS x 6
Then I supered some Pec Deck Flyes with some Bosu Push Ups
Pec Deck Flyes - Focusing on Isometric Contractions
80LBS x FAILURE
80LBS x FAILURE
Bosu Push Ups
Bodyweight x FAILURE
Bodyweight x FAILURE
Incline Dumbbell Flyes
40LBS x 14
40LBS x 12
Stretched her out and Headed home... I need to refine myself soon... I'm lost right now...
Chin
Northman
12-15-08, 11:47 pm
For whatever reason I decide to make my own path, in snow that can be hard to navigate and deep.
The reason must be that you like cold ankles. Warming up to winter are you? (Do you see my play on words? "Warming" and "Winter"? I'm so awesome.)
The reason must be that you like cold ankles. Warming up to winter are you? (Do you see my play on words? "Warming" and "Winter"? I'm so awesome.)
Thats about as funny as getting hit in the face... ha... Might have to come over during the snow storm if my gym is closed...
Chin
Well... school is done for another semester... but does that mean I slow down.... hell no...
This is my leg work out from Wednesday...
Squats
135LBS x 11
225LBS x 9
295LBS x 7
365LBS x 6
415LBS x 4
Stiff Legged Deadlifts (Off a Platform)
135LBS x 8
225LBS x 8
295LBS x 6
365LBS x 4
365LBS x 4
Leg press
270LBS x 4 - Split Reps 4,4 - 4
340LBS x 4 - Split Reps 4,4 - 2
390LBS x 4 - Split Reps 3,3 - 2 - PR for that one...
Leg Extensions
165LBS x 13
210LBS x 10
255LBS x 9 - Dropped to 120LBS x 5
Seated Hamstring Curls
160LBS x 10
190LBS x 10
210LBS x 7 - Dropped to 120LBS x 4
Donkey Calf Raises (On a Leg Press Machine)
300LBS x 10
280LBS x 14
280LBS x 11
Standing Calf Raises
150LBS x 18
150LBS x 16
150LBS x 8
150LBS x 8
Chin
And then... on the heals of a massive incoming snow storm I threw down a Back Day today...
Reverse Grip Barbell Rows
135LBS x 12
185LBS x 10
225LBS x 7
255LBS x 4
Then I supered some Wide Grip Chin Ups with some Wide Grip Reverse Lat Pull Downs
Wide Grip Chin Ups
Bodyweight x 9
Bodyweight x 8
Bodyweight x 6 - Hold on Last Rep
Wide Grip Reverse Lat Pull Downs - Focusing on Negatives
100LBS x 12
140LBS x 9
160LBS x 8
Standing Cable Rows - Focusing on Negatives
110LBS x 16
130LBS x 13
150LBS x 10
Then to finish it off I supered some Dumbbell Pullovers with Dumbbell Rows
Dumbbell Pullovers
80LBS x 8
90LBS x 7
Dumbbell Rows
80LBS x 8
90LBS x 8
Chin
Solid back day Chin! WTH the storm!?!?
Solid back day Chin! WTH the storm!?!?
lol I called it... My Gym shut down... I'm a little bitter... Stupid snow storm... Hollow, release the hounds...
Chin
lol I called it... My Gym shut down... I'm a little bitter... Stupid snow storm... Hollow, release the hounds...
Chin
LMAO...first I have to get home and then dig them out!
Northman
12-20-08, 5:34 am
My gym was open... lol!
My gym was open... lol!
LMAO...first I have to get home and then dig them out!
More on the way tonight... We'll see how me getting out of the city will work... for tomorrow...
Chin
Well this might be my last workout before I head home... so it was a long one...
Shoulder, Trap and Misc Day...
Started with a big superset of Behind the Neck Military Presses and Regular Military Presses
Behind the Neck Military Presses
95LBS x 10
135LBS x 7
165LBS x 4 - Dropped to 115LBS x 8
Military Press
95LBS x 10
135LBS x 8
165LBS x 5 - Dropped to 115LBS x 4
Then my usual Circuit.. Lateral Dumbbel Raises, Arnold Presses and Bent Over Posterior Dumbbell Raises
Lateral Dumbbell Raises
35LBS x 9
40LBS x 8
45LBS x 8 - Rest Pause - Dropped to 30LBS x 3
Arnold Presses
35LBS x 8
40LBS x 6
45LBS x 5 - Dropped to 30LBS x 4
Bent Over Posterior Dumbbell Raises
35LBS x 14
40LBS x 12
45LBS x 9
Then I supered some Anterior Cable Raises with some Bent Over Posterior Cable Raises
Anterior Cable Raises - Focusing on Negatives
30LBS x 7
40LBS x 5 - Dropped to 20LBS x 5
Bent Over Posterior Cable Raises - Focusing on Negatives
30LBS x 8
40LBS x 8
Then I did my Traps by doing some Dumbbell Shrugs supered with Behind the Back Barbell Shrugs
Dumbbell Shrugs - Focusing isometric Contractions
100LBS x 18
100LBS x 14
100LBS x 14
Behind the Back Barbell Shrugs - Focusing on Isometric Contractions
225LBS x 12
295LBS x 11
345LBS x 7
Then I did the Misc stuff...
Stability Ball Crunches
2 Sets x 12
Supermans
2 Sets x 10
Hanging Knee Raises
2 Sets x 10
Standing Calf Raises
120LBS x 18
165LBS x 14
210LBS x 10
Well lets hope I can go home tomorrow... if not... Stiff I'm coming to Knox ha...
Chin
Northman
12-20-08, 9:47 pm
Well lets hope I can go home tomorrow... if not... Stiff I'm coming to Knox ha...
Chin
Just let me know when.
Chin that was a flipping marathon! I had to stop reading half way to get something to eat and take a small nap! Outstanding work Chin!
I want to wish both you and your family Chin a very Merry Christmas and a Happy New Year!
Have a safe and happy holiday!
Northman
12-25-08, 9:43 pm
Merry Christmas. I hope you are eating big.
Wow, I'm sorry guys. I was at home for a bit and I didn't have a computer until I decided to put it back together last night. I hope everything is going well with your Families and I hope you guys had a relaxing holidays and are looking to get back into the swing of things... gotta start 2009 off with a bang... ha
Chin
Like riding a bike you never really lose your way with the weights. So I got up this morning and like a Kid at Christmas, my heart was racing at the chance to get back into the gym. And like a beating piston I was out the door for a chest day...
Incline Dumbbell Presses
55LBS x 12
70LBS x 8
80LBS x 7
90LBS x 6
100LBS x 8 - Dropped to 55LBS x 5
Flat Barbell Bench Press
185LBS x 8
225LBS x 8
255LBS x 5 - 1 Forced Rep - Dropped to Wide Grip Bench 135LBS x 11
Then I supered some Dips with Cable Cross Overs
Dips
Bodyweight x 14
Bodyweight x 11
Bodyweight x 9
Cable Cross Overs - Focusing on Isometric Contractions
40LBS x 10
50LBS x 11
60LBS x 7
Incline Dumbbell Flyes
40LBS x 12
40LBS x 12
40LBS x 3 - DC Holds...
Stretched it off and had a wonderful steak, mmm its good to be back in the game. But this is just before the calm before the storm...
Chin
Gah, New Years resolutions people are coming. Its going to be a bad next 2 weeks, So back to my 5AM workouts.
But today was my back day
Wide Grip Barbell Rows
95LBS x 12
135LBS x 10
185LBS x 8
225LBS x 6
Wide Grip Chin ups
Bodyweight x 8
Bodyweight x 8
Bodyweight x 6 - 1 DC Hold
Dumbbell Rows
100LBS x 8
110LBS x 8
110LBS x 7
Wide Grip Reverse Lat Pull downs - Focusing on Negatives
100LBS x 8
120LBS x 9
140LBS x 8
Seated Rope Rows - Focusing on Isometric Contractions
80LBS x 11
120LBS x 9
140LBS x 8
Finished it off with a massive set of Wide Grip Lat Pulldowns to Failure
Wide Grip Lat Pulldowns
100LBS x FAILURE
Mmmm gonna be a long day tomorrow... We'll see how it goes...
Chin
Themostocles
01-05-09, 6:01 am
Wide seemed to be the theme of the day lol. Strong back work Chin. -T.
Wide seemed to be the theme of the day lol. Strong back work Chin. -T.
Thanks T, I've been trying hard to get my V taper down. But hopefully my workouts don't change to much other than getting a little shorter because of all the new years resolution people. God it aggravates me so much.
Chin
So, I wanted to go to the gym really early this morning but I slept in...
Leg Day... Love these first ones back, they always feel the best...
Squats
155LBS x 11
225LBS x 8
295LBS x 7
365LBS x 6
405LBS x 5
Stiff Legged Deadlifts (Off a Platform)
135LBS x 8
225LBS x 8
295LBS x 6
345LBS x 4 - Lost my Grip
345LBS x 3
365LBS x 5
Leg Extensions
150LBS x 14
190LBS x 12
230LBS x 11 - Dropped to 120LBS x 6
Seated Hamstring Curls
120LBS x 12
160LBS x 10
200LBS x 8 - Dropped to 120LBS x 7
Nice, short and simple.... Just the way I like...
Chin
Themostocles
01-06-09, 1:39 am
Damn man, you got some massive leg strength. -T.
Damn man, you got some massive leg strength. -T.
Wheels has always been my strongest muscle group. That's what happens when you play football for a few years...
But man, 2 weeks off really hurt my body. I've hit up every major muscle group and every single part of my body is screaming at me with soreness. But I have no issues with it, I kinda like the pain...
Chin
Well, the new years resolution crowd isn't as bad as I thought it would be. My routine hasn't changed much and I'm still getting my workouts in under my 1.5 hour windows with stretching and warm ups...
Today was Shoulder and Trap Day...
Dumbbell Shoulder Press
50LBS x 12
60LBS x 9
70LBS x 9
80LBS x 7
90LBS x 2 - I had a bad spot and my shoulder rolled, I didn't want to push it too much
Then I set up my Circuit, with some Lateral Dumbbell Raises, Bent over posterior dumbbell raises and Arnold Presses
Lateral Dumbbell Raises
35LBS x 10
40LBS x 8
45LBS x 8 - Rest Pause - Dropped to 20LBS x 5
Bent Over Posterior Dumbbell Raises
35LBS x 14
40LBS x 12
45LBS x 11 - Dropped to 20LBS x 3
Arnold Presses
35LBS x 8
40LBS x 6
45LBS x 6 - Dropped to 20LBS x 4
Then I managed to find a cable machine, don't ask how. But I supered some Anterior Cable Raises with Bent Over Cable Raises
Anterior Cable Raises - Focusing on Negatives
30LBS x 7
40LBS x 4 - Dropped to 30LBS x 3
Bent Over Cable Raises - Focusing on Negatives
30LBS x 8
40LBS x 7
Finished off my Shoulders so I went to do my traps with some Barbell Shrugs
Barbell Shrugs - Focusing on Isometric Contractions and Negatives
275LBS x 14
345LBS x 10
405LBS x 8
Ha then I spent a whole 30 minutes stretching, stretching everything... The only muscle that basically didn't feel sore are my calves. But I have yet to actually work them out this week so far... lol. Gotta love those weeks back from time off..
Chin
Carpe Diem P.T
01-06-09, 2:23 pm
nice work man. very thorough thats for sure. good to see you are hitting up the stretching too. so important.
Themostocles
01-07-09, 12:06 am
Must have some boulders for shoulders lol, 90x2 is some strong pressing. Shrugs ain't half bad either ;). -T.
nice work man. very thorough thats for sure. good to see you are hitting up the stretching too. so important.
I'm trying to increase my conditioning due to some little nagging injuries that keep popping up. Also how are your injuries treating you Brad, hows the family?
Must have some boulders for shoulders lol, 90x2 is some strong pressing. Shrugs ain't half bad either ;). -T.
90LBS x 2 is alright... I wanted a better spot so I could actually try to bang out 4-6 but I will live to see another day...
Chin
Gah, I knew I was in for a handful when I got home from work this morning, due to scheduling I had to go to the gym right in the peak hour of craziness. I was in for a fight, and looks... good god the looks. The stare I receive from most people, drives me insane.... my vision blurs... I don't hear anything... my heart rate increases... It is in this moment I will destroy anything that gets in my way... I wanted to do a back day... but it wasn't going to happen so I ended up doing a chest and back day...
Started it off with some Flat Barbell Bench Press with some Reverse Grip Barbell Rows
Flat Barbell Bench Press
135LBS x 14
185LBS x 11
225LBS x 8 - Dropped to 135LBS x 12 - Wide Grip bench Press
Reverse Grip Barbell Rows
135LBS x 14
185LBS x 12
225LBS x 7 - Dropped to 135LBS x 10 - Focusing on Negatives
Wide Grip lat Pull downs
140LBS x 10
180LBS x 7
210LBS x 4 - Dropped to 120LBS x 6
Incline Dumbbell Press
70LBS x 9
80LBS x 8
100LBS x 8
Seated Rope Rows - Focusing on Negatives and Isometric Contractions
120LBS x 10
160LBS x 8
200LBS x 7 - Dropped to 100LBS x 7
Decline Hammer Strength Press
320LBS x 5 - Split Reps 4, 4 - 2
410LBS x 5 - Split Reps 4, 4
470LBS x 4 - Split Reps 3, 3 - 1
Then to finish it off I hit up the Peck Deck Machine and supered some Close Grip Push Ups to finish it off...
Peck Deck Flyes - Focusing on Isometric Contractions
80LBS x 10
100LBS x 9
120LBS x 5 - Dropped to 70LBS x 4
Close Grip Push Ups
Bodyweight x FAILURE
Bodyweight x FAILURE
Off to class with my tupperware and 4L jug of water...
Chin
Chin
There’s a pairing that you don’t often see any more, Chest and Back. Great work Chin!
I noticed that you ended your post with a double Chin…are you bulking now?
(Get it, a play on words, double Chin…ah never mind…lol)
Themostocles
01-09-09, 7:22 am
There’s a pairing that you don’t often see any more, Chest and Back. Great work Chin!
I noticed that you ended your post with a double Chin…are you bulking now?
(Get it, a play on words, double Chin…ah never mind…lol)
LMAO! That was great. -T.
There’s a pairing that you don’t often see any more, Chest and Back. Great work Chin!
I noticed that you ended your post with a double Chin…are you bulking now?
(Get it, a play on words, double Chin…ah never mind…lol)
LMAO! That was great. -T.
Ha funny guys I typed it twice my bad... My bulk isn't going to badly anyways. I'm up to almost 240LBS... which isn't that bad since I started bulking back in the beginning of November from 215LBS...
Chin
Well I'm signed up for another year of soccer, so what I'm going to have to do some more functional training. But for right now... I hit up my arms and traps today....
I started with some Barbell Curls and supered Incline Skull Crushers
Barbell Curls
75LBS x 10
105LBS x 7
125LBS x 6 - Dropped to 95LBS x 3
Incline Skull Crushers
75LBS x 10
105LBS x 8
125LBS x 4 - Dropped to 95LBS x 4
Then I supered some Incline Dumbbell Curls with some Overhead Dumbbell Extensions
Incline Dumbbell Curls
30LBS x 12
35LBS x 8
40LBS x 5
Overhead Dumbbell Extensions
90LBS x 8
90LBS x 8
100LBS x 6
Reverse Cable Press Downs
30LBS x 8
40LBS x 5 - Dropped to 30LBS x 3
Dumbbell Preacher Curls
35LBS x 8
40LBS x 6
45LBS x 6
Then I hit up my Traps... with some...
Barbell Shrugs - Focusing on Isometric Contractions
275LBS x 16
345LBS x 15
395LBS x 8
Behind the Back Machine Shrugs
200LBS x 14
200LBS x 11
200LBS x 9
Well then I streched it out... I ended up doing some cardio with a client later...
Jumping Rope
15 Minutes
And
Elliptical - Steady State
15 Minutes
189 Cals burned
Chin
Forgetting... forgetting the good life is a tough thing to do. Its so rich, you get lulled into a sense of calm. But there is no progress in this life... everything to mundane... This life is a lonely and solitary one. For a while I was living the good life, but I see what needs to be done and if forgetting is what is required to move forward then so be it.
The greatest gains are made just outside of the comfort zone, living on the boundary of intensity and destruction, light and darkness.
Today was my chest day...
Incline Dumbbell Press
55LBS x 14
70LBS x 11
85LBS x 8
100LBS x 8
110LBS x 5 - Dropped to 55LBS x 4
Flat Dumbbell Press
70LBS x 10
85LBS x 8
100LBS x 8
Weighted Dips
Bodyweight x 10
Bodyweight + 45LBS x 8
Bodyweight + 90LBS x 6 - Dropped to Bodyweight x 4
Incline Dumbbell Flyes
35LBS x 14
40LBS x 9
40LBS x 8 - 1 DC Hold
Plyometric Push Ups
Bodyweight x 11
Bodyweight x FAILURE...
Solid Pump going... I'm looking forward to moving on... Onto another day...
Chin
Sometimes you have to get lost to know where you are...
Back Day
Deadlifts
225LBS x 8
315LBS x 6
385LBS x 6
455LBS x 5
505LBS x 3 - Rest Pause
Wide Grip Bent Over Barbell Rows
135LBS x 11
165LBS x 8
195LBS x 8
205LBS x 6 - Dropped to 135LBS x 6
Wide Grip Lat Pull downs
130LBS x 10
160LBS x 9
200LBS x 4 - Dropped to 100LBS x 5
Then I supered some One Armed Dumbbell Rows with some Two Armed Dumbbell Rows
One Armed Dumbbell Rows
85LBS x 8
100LBS x 8
Two Armed Dumbbell Rows
40LBS x 9
40LBS x 8
Then I finished off my back by supering some Standing Wide Grip Lat Pulldowns with some Straight arm lat Pulldowns
Standing Wide Grip Lat Pull downs
120LBS x 12
140LBS x 9
Straight Arm Lat Pull downs
50LBS x 8
60LBS x 7
Chin
This could have been most possibly the worst day in my 22 year life of living. Every single possible thing has gone wrong today...
Its so bad... and the chips stacked so high against me I don't know if it is even possible to win the fight.
I feel like a fucking animal with its leg caught in a fucking trap... helpless and left for dead. I'm so consumed by inconsolable rage right now I can not see straight...
I had to go to the gym for fear of destroying my apartment...
Leg Day
Wide Stance Squats
135LBS x 14
225LBS x 10
315LBS x 7
365LBS x 5 - Dropped to 315LBS x 5
Front Squats
135LBS x 8
185LBS x 8
225LBS x 6
255LBS x 4
Leg Press
340LBS x 5 - Split Reps 4,4
390LBS x 4 - Split Reps 4,4
410LBS x 4 - Split Reps 4,4 - Rest Pause
Dumbbell Romanian Deadlifts
40LBS x 8
60LBS x 8
70LBS x 7
Seated Hamstring Curls
160LBS x 10
200LBS x 10
230LBS x 8 - Dropped to 130LBS x 5
Leg Extensions
160LBS x 14
200LBS x 12
230LBS x 10 - Dropped to 130LBS x 5 - Dropped to 100LBS x 3
Lunge Matrix
25LBS x 10
25LBS x 10
Calf Raises
150LBS x 22
165LBS x 18
165LBS x 14
And just to drain myself more...
Jumping Rope
15 Minutes...
I can only look forward to better days...
Chin
Mizzarler
01-15-09, 5:05 am
sorry to hear that chin, i hear ya on having bad days...my life has been backwards this past couple months...like diesel told me...you have to persevere...you still killed it on leg day and had to be feeling those heavy deads still...hope things get better man
Good call on taking your angry out on the weights Chin, a little “iron therapy” bro. Mighty fine leg session Chin! I hope things get better for you real soon.
Two more days till the ABC!!! That's got to put a smile on your face!
sorry to hear that chin, i hear ya on having bad days...my life has been backwards this past couple months...like diesel told me...you have to persevere...you still killed it on leg day and had to be feeling those heavy deads still...hope things get better man
Good call on taking your angry out on the weights Chin, a little “iron therapy” bro. Mighty fine leg session Chin! I hope things get better for you real soon.
Two more days till the ABC!!! That's got to put a smile on your face!
Thanks Guys, I know what has to be done... its just achieving that mental state and finding my balance.
Chin
Its cold outside... Minus -32C with the windchill, but in reality we live in a cold world regardless...
I just experienced this, working for years only to only get denied and lied too... In my opinion, the true measure of a man... is how much he can give... not how much can he take...
In this cold world of ours... people will take anything from you... money, hope and futures. In this case, I have no much to say... but much to do... much giving to do... I won't stand idly by while my future gets screwed around by a punk with a god complex. You better believe there will be hell raised... I will sacrifice everything to win this one...
Shoulder and Trap Day....
Cleans
95LBS x 8
Behind the Neck Military Press
95LBS x 8
135LBS x 8
165LBS x 4
165LBS x 4 - Dropped to 135LBS x 3
Upright Rows
135LBS x 8
165LBS x 7 - Rest Pause
165LBS x 5 - Rest Pause
Then I supered some Lateral Dumbbell Raises and Bent Over Posterior Dumbbell Raises
Lateral Dumbbell Raises
40LBS x 9
45LBS x 8
50LBS x 6 - Dropped to 15LBS x 5
Bent Over Posterior Dumbbell Raises
40LBS x 10
45LBS x 10
50LBS x 8
Then I went over to the cable machine to do some
Anterior Cable Raises - Focusing on Negatives
25LBS x 8
35LBS x 6
25LBS x 7
Then I went to Shrug it off
Dumbbell Shrugs - Focusing on Isometric Holds and Negatives
100LBS x 22
100LBS x 15
100LBS x 10
Behind the Back Shrugs (On the Shrug Machine) - Focusing on Isometric Holds
200LBS x 14
200LBS x 9
200LBS x 8
Then for craps and giggles I did some cardio...
Jump Rope
14 Minutes
Walking on a Treadmill
8 Minutes
Its been another long day....
Chin
Northman
01-15-09, 9:20 pm
It looks like you need someone to chat to. Give me a call if you like.
It looks like you need someone to chat to. Give me a call if you like.
Mmm I will be ok... Thanks though Stiff... I know you have alot on your plate already... I've been leaning on pretty much everyone I know to deal with this... So I should be ok... I just have to take some action... although I should stop cutting weight for no reason... I am dizzy beyond belief right now...
Chin
All I have to say is... despite my hardships outside of the gym... When I step foot in the gym, things always seem to work out better than ever...
Today could have possibly been one of the best days of my life... Today we had our 3rd (?) Southern Ontario ABC meet... Its been over 2 years since I've joined the forvm. And it has changed me so much, I have become more goal oriented and a stronger person. Oddly enough from reading the journey, it has opened up my mind to the road ahead. Not in a million years did I think I would actually meet the Wrath, the person, the bodybuilder in person. But today I did...
Today I trained Back with Stiff...
Reverse Grip Barbell Rows
105LBS x 12
145LBS x 10
195LBS x 7
235LBS x 7
Stiff Legged Deadlifts
235LBS x 8
325LBS x 7
415LBS x 6
Wide Grip Chin Ups
Bodyweight x 9
Bodyweight x 7
Bodyweight x 6
Deadlifts
505LBS x 1
505LBS x 1
505LBS x 1 - Dropped to 415LBS x 10 - Rest Pause
Supported T-Bar Rows
80LBS x 12
100LBS x 10
100LBS x 9 - Dropped to 60LBS x 8
And to finish it off I supered some Seated Rope Rows with some Standing Lat Pulldowns
Seated Rope Rows - Focusing on Negatives
100LBS x 16
100LBS x 12
100LBS x 10
Standing Lat Pulldowns
100LBS x 14
100LBS x 10
100LBS x 8
I will have the pics from the event tomorrow at some point when I get off of work...
But all I have to say is wow...
Chin
All I have to say is... despite my hardships outside of the gym... When I step foot in the gym, things always seem to work out better than ever...
Today could have possibly been one of the best days of my life... Today we had our 3rd (?) Southern Ontario ABC meet... Its been over 2 years since I've joined the forvm. And it has changed me so much, I have become more goal oriented and a stronger person. Oddly enough from reading the journey, it has opened up my mind to the road ahead. Not in a million years did I think I would actually meet the Wrath, the person, the bodybuilder in person. But today I did...
Today I trained Back with Stiff...
Reverse Grip Barbell Rows
105LBS x 12
145LBS x 10
195LBS x 7
235LBS x 7
Stiff Legged Deadlifts
235LBS x 8
325LBS x 7
415LBS x 6
Wide Grip Chin Ups
Bodyweight x 9
Bodyweight x 7
Bodyweight x 6
Deadlifts
505LBS x 1
505LBS x 1
505LBS x 1 - Dropped to 415LBS x 10 - Rest Pause
Supported T-Bar Rows
80LBS x 12
100LBS x 10
100LBS x 9 - Dropped to 60LBS x 8
And to finish it off I supered some Seated Rope Rows with some Standing Lat Pulldowns
Seated Rope Rows - Focusing on Negatives
100LBS x 16
100LBS x 12
100LBS x 10
Standing Lat Pulldowns
100LBS x 14
100LBS x 10
100LBS x 8
I will have the pics from the event tomorrow at some point when I get off of work...
But all I have to say is wow...
Chin
Those deadlifts sent shock waves throughout the whole building when you guys dropped them.
Just an example of the strength and determination to lift and push heavier by Stiff and Chin, you guys are all the reminder I need to make sure I lift weights everyday.
http://img300.imageshack.us/img300/1536/imgp1104vo1.jpg
http://img398.imageshack.us/img398/3659/imgp1110rw3.jpg
http://img509.imageshack.us/img509/8029/imgp1101au0.jpg
http://img301.imageshack.us/img301/840/imgp1107cv0.jpg
http://img207.imageshack.us/img207/4418/imgp1099fm4.jpg
http://img207.imageshack.us/img207/94/imgp1097aw4.jpg
http://img297.imageshack.us/img297/4729/imgp1094zm1.jpg
http://img297.imageshack.us/img297/7666/imgp1103dc9.jpg
I got some others I will post up with the rest of the ABC pics... once I figure out how to use photobucket ha...
Chin
I am still trying to figure how to get the freaking pics on photobucket!?!?
http://img398.imageshack.us/img398/3659/imgp1110rw3.jpg
That fella on the left hand side of the photo looks rather lost...
That fella on the left hand side of the photo looks rather lost...
Who? Chin...naw he always looks like that.
Who? Chin...naw he always looks like that.
Haha, I see we're still rippin' on Chin into the night ;)
But I meant the EXTREME left, I remember looking up and seeing this photo being taken, I purposely stepped BACK to be out of the way, and yet there I am, tearing tape up to get it on some sheet to stick on a wall :P
Haha, I see we're still rippin' on Chin into the night ;)
But I meant the EXTREME left, I remember looking up and seeing this photo being taken, I purposely stepped BACK to be out of the way, and yet there I am, tearing tape up to get it on some sheet to stick on a wall :P
I know this is Chin's thread...it was great meeting you today Sphinx.
Who? Chin...naw he always looks like that.
lol... Thanks? lol Hollow you big loser... I'm getting you a walker for your birthday so you can do dips off of it... But no, honestly it was good seeing everyone again... I haven't seen some of you guys for months...
Chin
Change is the only thing that is constant... I need to change to survive...
No longer will I wake up and my dreams just vanished
It's staring right at me, I must take advantage.
Hard work pays off, you get what you put in.
So why stop now?
Gotta keep pushing
We in a fight to the finish.
So why not fight till you finished. ?
Since I did my back and hams yesterday... I ended up doing a leg and core day tonight... focusing more on my quads
Wide Stance Squats
135LBS x 10
185LBS x 8
255LBS x 7
315LBS x 7
365LBS x 5
405LBS x 3
Front Squats
135LBS x 9
185LBS x 7
225LBS x 5
Leg Extensions
190LBS x 13
250LBS x 10
300LBS x 8 - Dropped to 130LBS x 5
Then I did some Walking Lunges supered with Romanian Dumbbell Deadlifts to finish
Walking Lunges
40LBS x 10
40LBS x 10
40LBS x 10
Romanian Dumbbell Deadlifts
40LBS x 9
40LBS x 8
40LBS x 8
Then I hit up my Core with some
Stability Ball Crunches
3 Sets x 12
Weighted Oblique Twists
3 Sets - 45LBS x 20
Oblique Crunches
3 Sets x 20
Supermans
3 Sets x 12
Hanging Leg Raises
3 Sets x 10
Chin
lol... Thanks? lol Hollow you big loser... I'm getting you a walker for your birthday so you can do dips off of it... But no, honestly it was good seeing everyone again... I haven't seen some of you guys for months...
Chin
Hey, make sure you get the one with attachments then. You know, a cup holder for my shaker cup, the pins to hold some extra weights and oh yeah, it’s got to have racing strips!
It was good seeing you again Chin…the wife and I were talking…Stiff is much prettier…lmao!
Hey, make sure you get the one with attachments then. You know, a cup holder for my shaker cup, the pins to hold some extra weights and oh yeah, it’s got to have racing strips!
It was good seeing you again Chin…the wife and I were talking…Stiff is much prettier…lmao!
Haha awww... really? Well that sucks ha... well he's tied down anyways... so I get all the girls...
Chin
Haha awww... really? Well that sucks ha... well he's tied down anyways... so I get all the girls...
Chin
LMAO…so true! More for you then! By the way…get a hair cut…lol!
LMAO…so true! More for you then! By the way…get a hair cut…lol!
I'm working on it... I was thinking about a style like yours... haha... I actually am... Nice buzz cut...
Chin
Well... acceptance is a difficult thing to understand.. some things in life I just need to accept but I fight against the grain to maintain nothing... You can't change people... you can only change yourself.
I understand now... to change and evolve... I need to accept my place... Only then can I move forward...
Today was suppose to be my light chest day... after going heavy duty for 2 workouts in a row... I also forgot to mention last night after doing Wide Stance Squats... that 405 was a PR...
Chest Day
Flat Barbell Bench Press
135LBS x 11
185LBS x 7
225LBS x 6
265LBS x 4
295LBS x 3
315LBS x 1
315LBS x 1
Incline Dumbbell Press
85LBS x 8
95LBS x 8
110LBS x 5 - 55LBS x 4
Then I supered some Cable Cross Overs with Bodyweight Dips
Cable Cross Overs - Focusing on Negatives and Isometric Contractions
70LBS x 8
50LBS x 14
50LBS x 11
Bodyweight Dips
Bodyweight x 8
Bodyweight x 12
Bodyweight x 7
Then I hit up some Incline Dumbbell Flyes
Incline Dumbbell Flyes
35LBS x 12
45LBS x 9
45LBS x 1 - DC Hold
And I finished it off with some Pec Deck Flyes
Pec Deck Flyes - Focusing on Isometric Contractions
80LBS x 12
100LBS x 7
90LBS x 8
Its been quite the week for me... Disappointment, Rejoice, but there is only one thing left I have to do... one bridge I have to mend or destroy... Afterwards change will occur...
Chin
I'm working on it... I was thinking about a style like yours... haha... I actually am... Nice buzz cut...
Chin
You get a haircut like mine, you can do awesome power turns on the bedsheets...lol!
You get a haircut like mine, you can do awesome power turns on the bedsheets...lol!
I don't even want to know how you do that...
Sometimes in life... its the small decisions that hurt the most... the ones you can dwell on for hours and struggle with... The ones that can change you for better or worse... The small decision that leads you to shed a tear once in a while...
But once you make it there is no looking back... Hope for the best...
Anyways... Did some cardio today... I ended up playing a soccer game for a full hour... dropped like 4LBS too... wasn;t too shabby...
Chin
I don't even want to know how you do that...
Sometimes in life... its the small decisions that hurt the most... the ones you can dwell on for hours and struggle with... The ones that can change you for better or worse... The small decision that leads you to shed a tear once in a while...
But once you make it there is no looking back... Hope for the best...
Anyways... Did some cardio today... I ended up playing a soccer game for a full hour... dropped like 4LBS too... wasn;t too shabby...
Chin
Experience my friend…experience!
I hope things are going a lot better for you this week Chin.
The soccer game wasn’t outside by chance was it!?!? Lol!
Experience my friend…experience!
I hope things are going a lot better for you this week Chin.
The soccer game wasn’t outside by chance was it!?!? Lol!
Yeah its going alot better Hollow, just had one of those life choices to make... you know... not a big deal...
Chin
I should have taken a rest day yesterday, but I am very OCD when it comes to going to the gym... if I can go... I will go...
This feeling is engrained within my soul... it is the being that is me. It is much more than an activity or hobby. Much like the gym, my friends are part of me... each of them leaving a part of their being with me... and vice versa... in times of trouble there are really 2 things I can count on to be there for me...
1) The gym - my determination to move some weight and release my anger
2) My friends - to support me and give me advice...
It was a the 3 C's day calves, cardio and core day yesterday...
Jump Rope
15 Minutes
Elliptical - Steady State
20 Minutes
363 Cals Burned
Frogger Crunch
3 Sets x 12
Donkey Calf raises (In a leg press Machine)
300LBS x 18 - Split Reps - 6,6
240LBS x 14 - Split Reps - 7,8
160LBS x 20 - Split Reps - 11,10
Standing Calf Raises
165LBS x 14
165LBS x 11
315LBS x 7 - Dropped to 130LBS x 6
Lower Back Extensions
Bodyweight x 9
Bodyweight x 10
Bodyweight x 10
Hanging Leg Raises
Bodyweight x 8
Bodyweight x 8
Bodyweight x 9
Chin
Its been a long week for me so far... But you get out of it what you put into it...
We take what we want we born warriors.
If you fall, get up and try it again.(uh huh)
If you drop, get up and try it again.(uh huh)
Shoulder and Trap day...
Dumbbell Shoulder Press
50LBS x 11
65LBS x 8
80LBS x 7
90LBS x 5 - 1 Forced Rep
Then I set up a circuit with some Lateral Dumbbell Raises, Anterior Barbell Raises and Bent Over Posterior Dumbbell Raises
Lateral Dumbbell Raises
35LBS x 9
40LBS x 8
45LBS x 6 - Rest Pause
Anterior Barbell Raises
45LBS x 10
75LBS x 7 - Rest Pause
95LBS x 7 - Rest Pause
Bent Over Posterior Dumbbell Raises
35LBS x 12
40LBS x 10
45LBS x 10
Then I went over the cable machine to get some tension done by supering Anterior Cable Raises with some Posterior Cable Raises
Anterior Cable Raises - Focusing on Negatives
30LBS x 8
40LBS x 6
Posterior Cable Raises - Focusing on Negatives
30LBS x 10
40LBS x 9
Then I finished it off with some trap work...
Dumbbell Shrugs - Focusing on Negatives and Isometric Holds
100LBS x 17
100LBS x 12
100LBS x 10
Barbell Shrugs - With a Snatch Grip
315LBS x 11
315LBS x 8
315LBS x 7
Had a solid pump going... and my shoulder strength keeps coming .... not bad considering the only supps I'm taking are some tribulius and whey protein. and although I hate to say it... I have to take a rest day today... damn...
Chin
Sometimes its the little things that make the biggest difference... That extra exercise you put in... those few extra reps... A simple look from someone... or a hug and kiss from a loved one...
Sometimes you just need to savour those little things because... They are the difference between success and failure.
So today was my combination day... Chest and Back, high volume... lots of supersets
Started off with some Wide Grip Barbell Rows and supered it with Wide Grip bench press
Wide Grip Barbell Rows
135LBS x 12
175LBS x 9
205LBS x 8
235LBS x 7
Wide Grip Bench Press
135LBS x 12
175LBS x 9
205LBS x 8
235LBS x 9
Then I supered some Wide Grip Lat Pulldowns with some Incline Dumbbell Presses
Wide Grip Lat Pull downs
140LBS x 11
170LBS x 8
200LBS x 7 - Rest Pause - Dropped to 120LBS x 4
Incline Dumbbell Press
80LBS x 8
90LBS x 6
100LBS x 7
Decline Hammer Strength Press
320LBS x 12
380LBS x 9
450LBS x 8
Seated Rope Cable Rows - Focusing on Isometric Contraction and Negatives
130LBS x 12
170LBS x 8
200LBS x 7
Then I supered some Dumbbell Pull Overs with Dumbbell Rows
Dumbbell Pull Overs - Focusing on Negatives
70LBS x 10
70LBS x 8
70LBS x 8
Dumbbell Rows
70LBS x 8
70LBS x 6
70LBS x 6
Then to finish it off I did Power Push Ups and Supered them with Power Pull Ups
Power Push Ups
Bodyweight x FAILURE
Bodyweight x FAILURE
Power Pull Ups
Bodyweight x FAILURE
Bodyweight x FAILURE
Gonna be a sore one tomorrow...
Chin
Firedrake
01-23-09, 8:22 pm
That's some amazing volume, for the last couple of days -- gonna sleep all weekend?
Great work!
Mizzarler
01-23-09, 9:52 pm
the epitome of high volume, nice work in here chin
Northman
01-24-09, 2:54 pm
Stiff is much prettier…lmao!
Told you.
Nice man!
the epitome of high volume, nice work in here chin
Ha thanks guys... I love my volume...
That's some amazing volume, for the last couple of days -- gonna sleep all weekend?
Great work!
Haha... I never sleep on weekends I get maybe... 7 hours for 3 nights... I have to haul ass all weekend long...
Chin
Told you.
How is everything... How is Kim? I got knocked down at the bar last night... haha... I'm having a rough week...
Chin
Egos... they can be a very dangerous thing... I am not one to let my ego get in the way of things... I am generally very calm and reserved, I have very little to prove to people... I only have things to prove to myself. Those that feel like they need to measure up against someone... Don't use me because you will never win... I will out work, out hustle, and sacrifice more than you ever could...Because in the end... Who are you trying to impress?
Anyways... It was my arm day... High Volume... Lots of supering again...
Started it off with some EZ Bar Curls and Supered them with Lying Skull Crushers
EZ Bar Curls
55LBS x 10
85LBS x 7
105LBS x 6
125LBS x 6 - Rest Pause
Lying Skull Crushers
55LBS x 10
85LBS x 8
105LBS x 7
125LBS x 7
Then I supered Incline Dumbbell Curls with Overhead Dumbbell Extensions
Incline Dumbbell Curls
35LBS x 8
40LBS x 8
45LBS x 6
Overhead Dumbbell Extensions
70LBS x 10
80LBS x 8
90LBS x 7
Reverse Single Tricep Push Downs - Focusing on Negatives
40LBS x 10
50LBS x 9
60LBS x 8
Dumbbell Preacher Curls - Focusing on Isometric Contractions and Negatives
35LBS x 8
40LBS x 6
45LBS x 5
Then I did my Crazy 8's
Crazy 8's
65LBS x FAILURE
And to finish off my arms
Rope Press downs
70LBS x 9 - Dropped to 60LBS x 5 - Dropped to 50LBS x 3 - Dropped to 30LBS x 5
And I did some Forearms...
Behind the Back Wrist Curls
45LBS x 18
45LBS x 15
45LBS x 15
Dumbbell Wrist Curls
25LBS x 11
25LBS x 9
25LBS x 8
I'm going back to do some functional training... Love the gym...
Chin
Northman
01-24-09, 11:29 pm
How is everything... How is Kim? I got knocked down at the bar last night... haha... I'm having a rough week...
Chin
Keep your jaw down and tight. Keep your shoulders up. Keep your eyes on the most immediate danger, but be aware of your surroundings.
Keep your jaw down and tight. Keep your shoulders up. Keep your eyes on the most immediate danger, but be aware of your surroundings.
Its good advice for the next time... no fights last night though...
And I have soccer Monday night... so the only night I can train this week is Friday Night which I think would be tough for you or Tuesday Night...
Chin
Forgot to post for my second gym trip yesterday...
Jump Rope
15 Minutes
Elliptical - Steady State
18 Minutes
272 Cals Burned
Standing Calf Raises
165LBS x 23
165LBS x 18
165LBS x 15
And most importantly I foam rolled... Oh god my back feels so much better...
Chin
Don't you find it funny how life works...? Example... Out of the 6 billion people in the world you can meet someone you know at a random point at a random time. This could a coincidence or something deeper... faith, destiny, whatever you like to call it... Things at that particular second line up and within that second something magical will happen....
Lifting is pretty similar... when all the right pieces line up... Something magical happens... within that second... things deify gravity...
Today was my Leg Day...
Squats...
185LBS x 10
275LBS x 7
345LBS x 6
385LBS x 6
435LBS x 5
Then I supered some Stiff Legged Deadlifts with some Reverse Deadlifts or Barbell Hack Squats
Stiff Legged Deadlifts (Off a Platform)
225LBS x 8
295LBS x 8
365LBS x 6
Reverse Deadlifts (Barbell Hack Squats) - Focusing on Negatives
225LBS x 7
295LBS x 6 - Rest Pause
365LBS x 6 - Rest Pause
Then I hit it up hard... by supering Leg Extensions with Seated Hamstring Curls... But I did body squats in between.
Leg Extensions
140LBS x 14
180LBS x 11
220LBS x 10 - Dropped to 120LBS x 8
Seated Hamstring Curls
140LBS x 14
180LBS x 12
220LBS x 8 - Dropped to 120LBS x 5
Legs Are toast... Got soccer tomorrow... lets hope all goes well...
Congratulations to Stiff also... He made me proud...
Chin
Good job on the legs man. Have fun at soccer with those legs... haha
Good job on the legs man. Have fun at soccer with those legs... haha
Shouldn't be too bad buddy... I've increased my endurance just a tad over the last little while... by dropping some weight...
Chin
Mmm... Today... I had a guy stop me in my gym and ask me... How do I get big...Now this guy is a regular... and he trains hard... And as I was explaining to him... I told him he should ask other people... because I'm not the biggest guy around... what works for me might not work for him...
In doing so I made him laugh... because he said I am the one person who throws down everytime I'm in the gym... and I got thinking... I might just be the biggest person in my gym. But thats not how I should look at it...
In this game its not about where on the food chain you are... its about striving for the top...
Chest Day today...
Incline Dumbbell Bench Press
60LBS x 10
80LBS x 7
100LBS x 7
110LBS x 6 - 1 Forced Rep - Dropped to 60LBS x 4
Flat Dumbbell Bench Press
70LBS x 8
85LBS x 8
100LBS x 5
100LBS x 4
Decline Hammer Strength Press
340LBS x 5 - Split Reps - 4,4 - 1
430LBS x 4 - Split Reps - 3,3
500LBS x 4 - Split Reps - 3,3 - 1
Then I did some Lower Cable Cross Overs
Lower Cable Cross Overs - Focusing on Negatives
30LBS x 11
30LBS x 8
30LBS x 8
Pec Deck Flyes - Focusing on Isometric Contractions
100LBS x 10
120LBS x 7
80LBS x 8
Then I finished it off with some
Plyometric Push Ups...
Bodyweight x FAILURE...
Time for some Soccer... cutting weight...
Chin
Northman
01-26-09, 11:40 pm
You've got to spend more time at my gym. It humbles you. There are so many strong guys there.
Thanks for the support my friend. You'll meet her soon enough.
BTW... I noticed that little "dropping weight" comment. I hope you didn't mean that which you lift.
You've got to spend more time at my gym. It humbles you. There are so many strong guys there.
Thanks for the support my friend. You'll meet her soon enough.
BTW... I noticed that little "dropping weight" comment. I hope you didn't mean that which you lift.
Well... haha I think you misunderstood my post... In my gym although I might be the biggest I don't view myself as the biggest... I just look at it if I am working my way up the food chain...
But I do love turning every workout into a spectical haha...
Chin
Today I will be posting my workout from yesterday... generally I don't think of anything about it. But it dawned on me today that I am going home for a day or 2... back to where it all started... where I grew up and what shaped my life.
On this I reflect on what I've done... because ultimately, to understand where you are going in life... you need to know where you have been.
Yesterday was back day...
Deadlifts
225LBS x 8
315LBS x 6
385LBS x 6
455LBS x 4 - Rest Pause
505LBS x 3 - Rest Pause
Wide Grip Lat Pull Downs - Focusing on Negatives
160LBS x 10
180LBS x 9
200LBS x 6 - Dropped to 120LBS x 4
Wide Grip Dumbbell Rows
40LBS x 9
55LBS x 8
55LBS x 8
Standing Rope Row - Focusing on Negatives
80LBS x 14
120LBS x 9
160LBS x 8
Single Handed Cable Row - Focusing on Negatives
60LBS x 17
80LBS x 12
Straight Armed Lat Pull downs
60LBS x 8
80LBS x 5
70LBS x 6
Chin
Hey Chin! You want a great form of cardio today? Play soccer…outside!
Drive safe and enjoy your time at home.
Firedrake
01-28-09, 8:00 pm
That's some fine looking work, Chin -- and those early transformation pics were amazing! (I just now looked).
Hey Chin! You want a great form of cardio today? Play soccer…outside!
Drive safe and enjoy your time at home.
2.5 Hours to get into to Toronto... And I did play soccer... on Monday... my shifts were like 5 minutes lol...
That's some fine looking work, Chin -- and those early transformation pics were amazing! (I just now looked).
I know how that feels... I did a similar thing earlier... but it wasn't as dramatic... props to you brother...
Chin
What a long drive in... But before I headed into Toronto... I had a shoulder and trap day...
Behind the Neck Military Press
115LBS x 10
155LBS x 7
185LBS x 4 - Dropped to 135LBS x 3
Clean and Jerk
185LBS x 4
Then I set up my usual circuit with some Lateral Dumbbell Raises, Arnold Presses and Seated Posterior Dumbbell Raises
Lateral Dumbbell Raises
35LBS x 10
45LBS x 8
50LBS x 7 - Rest Pause - Dropped to 35LBS x 3
Arnold Presses
35LBS x 8
45LBS x 6
50LBS x 6
Seated Posterior Dumbbell Raises
35LBS x 14
45LBS x 10
50LBS x 10
Then I supered some Rear Delt Cable Flyes with Anterior Cable Raises
Rear Delt Flyes
30LBS x 9
40LBS x 8
40LBS x 6
Anterior Cable Raises
30LBS x 8
40LBS x 6
40LBS x 5
Then I hit up my Traps... with some Machine Shrugs
Machine Shrugs - Focusing on Isometric Holds
160LBS x 24
200LBS x 19
200LBS x 14
Dumbbell Shrugs - Focusing on Negatives and Isometric Holds
100LBS x 20
100LBS x 11
100LBS x 10
Big interview tomorrow... Wish me luck...ha
Chin
Wishing you the best on your interview!!!
Northman
01-31-09, 7:58 pm
Good luck!
Wishing you the best on your interview!!!
Good luck!
Things went well... I should have another interview lined up... But we will see.... I am freaking tired from working a 14 hour day... but I am going to post these logs before I hit the hay...
This is from 2 Days ago... it was my Leg Day...
Wide Stance Squats
135LBS x 12
225LBS x 9
315LBS x 8
365LBS x 6
415LBS x 4 - I'm pretty sure thats a PR
Then I supered some Stiff Legged Deadlifts with some Wide Stance Deadlifts or Sumo Deadlifts
Stiff Legged Deadlifts
225LBS x 8
315LBS x 8
385LBS x 6
Wide Stance Deadlifts (Sumo Deadlifts)
225LBS x 6
315LBS x 7
385LBS x 6
Leg Extensions
180LBS x 14
240LBS x 11
300LBS x 10 - Dropped to 150LBS x 6
Seated Hamstring Curls
140LBS x 12
180LBS x 9
220LBS x 6 - Dropped to 120LBS x 8
Then to finish it off I did some bodyweight Lunges
Bodyweight Lunges
Bodyweight x FAILURE
Chin
And this was my Chest Day today...
Incline Dumbbell Press
55LBS x 12
75LBS x 8
90LBS x 7
100LBS x 8
Flat Barbell Press
225LBS x 6
265LBS x 4
285LBS x 2
Then I supered Bodyweight Dips and Cable Cross Overs
Bodyweight Dips
Bodyweight x 8
Bodyweight x 10
Bodyweight x 9
Cable Cross Overs - Focusing on Iosmetric Contractions
50LBS x 9
60LBS x 10
70LBS x 6
Then I hit up some Incline Dumbbell Flyes
Incline Dumbbell Flyes
40LBS x 12
45LBS x 10
50LBS x 7 - 1 DC hold
TO finish it off I did a single set of Pec Deck Flyes
Pec Deck Flyes - Focusing on Isometric Contractions
80LBS x FAILURE
Plyometric Push Ups
Bodyweight x FAILURE
I am tired... time to sleep..
Chin
I find it funny how people lean on one another... to get ahead... or get what they want out of a relationship... Can you even call that a relationship...? Millions of people in the universe and we run into one another just to feel something...
Today was my back day... High volume today... after my low volume last week...
Reverse Grip bent Over Barbell Rows
135LBS x 12
185LBS x 9
225LBS x 7
275LBS x 5 - PR - Dropped to 225LBS x 3
Weight Wide Grip Chin ups
Bodyweight x 8
Bodyweight + 20LBS x 7
Bodyweight + 30LBS x 4 - Dropped to Bodyweight x 3
Close Grip Lat Pulldowns - Focusing on Negatives
100LBS x 12
150LBS x 8
200LBS x 5 - Dropped to 120LBS x 4
Alternating Wide and Reverse Dumbbell Rows
65LBS x 14
75LBS x 10
80LBS x 7
One Armed Dumbbell Rows
100LBS x 8
Then I did a volume Circuit with some Standing Pull downs, Straight Arm Lat Pulldowns and Wide Grip Lat Pulldowns
Standing Pulldowns - Focusing on Negatives
140LBS x 9
140LBS x 8
140LBS x 6 - Dropped to 120LBS x 3
Straight Arm Lat Pulldowns - Focusing on Negatives
60LBS x 10
70LBS x 7
70LBS x 6 - Dropped to 50LBS x 5
Wide Grip Lat Pulldowns
120LBS x FAILURE
120LBS x FAILURE
120LBS x FAILURE
Pump up the volume and haul some ass...
Chin
How far can you push before the walls cave in? Everyday... day in day out... I push... we all push...
We push ourselves to our body and minds to their limits... push the norm of acceptance... push our relationships between friends and family... But how far can you push these things till they come crashing back down on your head...?
In life... sometimes before you know how far you can push... you need to know how much to hold on too...
Today was my Shoulder and Trap Day...
Dumbbell Press
50LBS x 11
65LBS x 9
80LBS x 7
90LBS x 5
Then I set up my Circuit with Lateral Dumbbell Raises, Seated Posterior Dumbbell Raises and Arnold Presses
Lateral Dumbbell Raises
40LBS x 9
45LBS x 7
50LBS x 7
Seated Posterior Dumbbell Raises
40LBS x 12
45LBS x 10
50LBS x 9
Arnold Presses
40LBS x 8
45LBS x 6
50LBS x 5
Then I supered some Rear Delt Cable Flyes with Anterior Cable Raises
Rear Delt Cable Flyes - Focusing on Negatives
30LBS x 8
40LBS x 7
35LBS x 5
Anterior Cable Raises
30LBS x 8
40LBS x 8
35LBS x 7
Then I hit up my Traps by supering some Barbell Shrugs with Dumbbell Shrugs
Barbell Shrugs - Focusing on Isometric Holds and Negatives
275LBS x 18
345LBS x 12
395LBS x 9
Dumbbell Shrugs
110LBS x 14
110LBS x 8
110LBS x 9
Finding that boundary to push and hold on... I'm still seeking it... Still longing for it...
Chin
Pain in life is inevitable... its going to come in some shape or form. The difference is how you as an individual, some people can bottle it up and sweep it away. Others avoid it... I like to embrace the pain. It keeps me real and grounded... For a while I only went through physical pain, but recently I had a large stint of emotional pain. This has kept me in check and in words refocus me to my path and goals.
Be it hatred, or acceptance or thanks for the people who have given this gift to me... it doesn't matter. All I see in the end is my own resolve and my own fortitude...
Today was one second leg day for the week....
Squats
185LBS x 10
275LBS x 7
345LBS x 6
405LBS x 5
435LBS x 4
Stiff Legged Deadlifts (Off a Platform)
185LBS x 8
275LBS x 8
385LBS x 7
415LBS x 5 - PR
Leg Extensions
200LBS x 14
250LBS x 12
305LBS x 9 - Dropped to 140LBS x 8
Standing Calf Raises
165LBS x 24
210LBS x 16
255LBS x 12 - Dropped to 150LBS x 8
Then to finish it off I did some Leg Presses supered with some Donkey Calf Raises (In the Leg Press Machine)
Leg Press
270LBS x 12
340LBS x 9
410LBS x 8
Donkey Calf Raises (In the Leg Press Machine)
270LBS x 10
340LBS x 10
410LBS x 8
Chin
machineman
02-05-09, 6:45 am
great looking workout's Chin....thanks for visiting my journey...count me in here!
Nice work man, legs must be sore!
great looking workout's Chin....thanks for visiting my journey...count me in here!
Nice work man, legs must be sore!
Thanks Brothers... I've been trying to hit up my legs a little bit harder so they can catch up to my back and shoulders...
Chin
Firedrake
02-06-09, 1:20 am
I was out of it for a couple of days, Chin, but you've been holdin' it down just fine. Physical pain we're used to dealing with -- the emotional pain can be harder to work through. Sometimes expressive the emotional through the physical can be a useful tool.
Today was my off day... and by off day I meant, cardio and core day...
Frogger Crunches
3 Sets x 12
Then I supered some Weighted Oblique Twists with Oblique Crunches
Weighted Oblique Twists
3 Sets - 45LBS x 20
Oblique Crunches
3 Sets x 20
Supermans
3 Sets x 12
Hanging Leg raises
3 Sets x 10
Then I supered some Lower back extensions and supered them with Incline Oblique Crunches
Lower Back Extensions
3 Sets - Bodyweight x 10
Incline Oblique Crunches
3 Sets x 10
Then to the Cardio
Jump Rope
20 Minutes
and some...
Ellipitcal - Steady State
15 Minutes
216 Cals Burned
Chin
ronald1919
02-07-09, 3:10 pm
yo chin I gotta be honest man...you are pulling some scary fucken numbers...great progress. What position do you play in soccer ? hard to picture you running around with all that mass heh.
I was out of it for a couple of days, Chin, but you've been holdin' it down just fine. Physical pain we're used to dealing with -- the emotional pain can be harder to work through. Sometimes expressive the emotional through the physical can be a useful tool.
Its so true Drake... and I feel recently when I go into the gym and I break alot of my PR's. I'm only using raw emotion and intensity... I just don't know if its a gift or a burden...
yo chin I gotta be honest man...you are pulling some scary fucken numbers...great progress. What position do you play in soccer ? hard to picture you running around with all that mass heh.
Ha... I try ronald... I actually play goalie... so I'm not that far out of place... People just tend to move when they see me running at them at 240LBS....
Chin
Stats...
Right Calf not flexed - 17.25"
Right Calf flexed - 18"
Chest not flexed - 46.25"
Chest flexed - 47"
Right Thigh not flexed - 26.5"
Right Thigh flexed - 27.125"
Right Arm not flexed - 16.5"
Right Arm flexed - 17.25"
Waist at Naval - 37"
Waist at Hips - 35.25"
Weight 228LBS - Probably a little lower... Scale at my gym is touch and go...
Chin
Well since this is effectively the end of my bulking cycle.. I'm gonna lay down my stats compared from just after my competition...
Right Calf Not Flexed - 17"
Right Calf Flexed - 17.5"
Chest Not Flexed - 47"
Chest Flexed - 48.25"
Right Thigh Not Flexed - 26"
Right Thigh Flexed - 26.5"
Right Arm Not Flexed - 17.25"
Right Arm Flexed - 17.5"
Waist at the Naval - 36"
Waist at the Hips - 35.75"
And sitting at approximately 234LBS...
Its not bad as I thought... lost some size in my lower body but apparently my upper body is coming along...
Chin
Firedrake
02-08-09, 1:52 am
Its so true Drake... and I feel recently when I go into the gym and I break alot of my PR's. I'm only using raw emotion and intensity... I just don't know if its a gift or a burden...
Chin
Sometimes, my friend, gifts like that ARE a burden, because you have to live up to the potential *grin*. It may be that all we have are "raw emotion and intensity" -- and that mind to muscle connection that translates that intensity into muscular contraction and explosion and growth!
That may be why one of our Animal brethren calls is a "Glorious Burden".
In this great endevour we call life... there are a lot of things that we must remember. Who we are, where we came from, what we strive to be. But in striving for what we want to be we can get caught up and side tracked in the journey. Putting ourselves in the limelight 24/7 is a difficult and lonely one...
But you can take anything for granted... Once I was a man of taking things for granted... looking at the easy way out... living only for today and not looking at the consequences of tomorrow. After I had changed my life, I thought that I never thought it would happen again... But things happens, and mistakes are made... I took something for granted... and I have no one to blame but myself... the only thing that I can get out of it... is the presence of mind knowing I will do everything i can not let it happen again...
Today was my Rest Day... I had an Arm day yesterday...
Started by supering some Reverse Grip Barbell Rows with some Close Grip Bench Press
Reverse Grip Barbell Rows
135LBS x 14
185LBS x 12
225LBS x 10
Close Grip Bench Press
135LBS x 12
185LBS x 10
225LBS x 7
Then I supered some Close Grip EZ bar Curls with some Incline Skull Crushers
Close Grip EZ Bar Curls
65LBS x 11
90LBS x 8
105LBS x 5
Incline Skull Crushers
65LBS x 10
90LBS x 7
105LBS x 6
Then I supered some Incline Dumbbell Curls with some Single Dumbbell Tricep Extensions
Incline Dumbbell Curls
35LBS x 10
40LBS x 8
40LBS x 7
Single Dumbbell Tricep Extensions
35LBS x 8
40LBS x 8
40LBS x 9
Rope Press Downs - Focusing on Negatives
120LBS x 9
140LBS x 10
160LBS x 7
Then I did a set of...
Crazy 8's
65LBS x FAILURE
Life is a learning process... and I guess... as much as I have learned.... I have much more to learn and millions of miles to go...
Chin
Well Since I'm at the end of my bulking season... I'm going straight down into a competition cut... probably down back to 225LBS or so... I have a solid week off from school coming up and I am going to use this time to get my weight down... and possibly hit up another quick bulk before summer...
But I had my back day this morning...
Wide Grip Barbell Rows
135LBS x 12
185LBS x 9
225LBS x 7
255LBS x 5 - Dropped to 135LBS x 5
Weighted Wide Grip Chin Ups
Bodyweight + 25LBS x 8
Bodyweight + 45LBS x 5 - Dropped Bodyweight x 4
Bodyweight + 45LBS x 4 - 1 Hold - Dropped to Bodyweight x 3
Then supered some Wide Grip Dumbbell Rows with some One Armed Dumbbell Rows
Wide Grip Dumbbell Rows
60LBS x 10
80LBS x 9
100LBS x 6
One Armed Dumbbell Rows
100LBS x 10
100LBS x 8
100LBS x 8
Then to finish it off I supered some Close Grip Lat Pull Downs with some Single Armed Lat Pull downs
Close Grip Lat Pull Downs - Focusing on Negatives
120LBS x 14
140LBS x 10
160LBS x 9 - Dropped to 120LBS x 5
Single Armed Lat Pull Downs
50LBS x 10
60LBS x 7
50LBS x FAILURE....
Love those Early morning workouts... Soooo much... it felt so good I might jump right back into it tonight... haha...
Chin
nice back work!
Thanks boom... ha I had to go back to a high volume back day after looking at yours...
PS... Also can no one try and post on my 1000 post in my journey... its a big milestone for me and I am searching deep to write something memorable....
Chin
Gain and lose... two steps forward and one step back... its not the quickest way from point A to point B. But in some cases its not how you get to the end of the road... its the journey you take that shapes who you are...
This was from last night after I had my back day...
Cardio
Treadmill - Incline Walking
10 Minutes
52 Cals Burned
Elliptical - HIIT Style
25 Minutes
416 Cals Burned
Then I just did some quick abs...
Leg Hangs
3 Sets x 12
Then I supered some Weight Oblique Twists with Oblique Crunches
Weighted Oblique Twists
3 Sets - 45LBS x 20
Oblique Crunches
3 Sets x 20
Chin
Nightshift
02-09-09, 1:38 pm
Great sessions here buddy!!! Numbers are looking great!! One day I'll be at your level!!!
Great sessions here buddy!!! Numbers are looking great!! One day I'll be at your level!!!
Man I hope you are talking about my cardio lol...because your weight numbers aren't that much worse than mine... are they?
Chin
Tribulations amass, conflict ensues... A fight on the horizon... Will I ever back down? Probably not...
Today was my Chest day... and I will do some cardio later tonight...
Flat Dumbbell Bench Press
50LBS x 11
65LBS x 10
80LBS x 8
100LBS x 8
100LBS x 7
Incline Barbell Press
165LBS x 8
205LBS x 6
225LBS x 3 - Dropped to 155LBS x 8
Weighted Dips
Bodyweight + 45LBS x 9
Bodyweight + 70LBS x 8
Bodyweight + 105LBS x 5 - Dropped to Bodyweight x 3
tried something new here I did some Cable Cross Overs and supered in a Single Armed Cable Cross Over for some range of motion increase.
Cable Cross Overs - Focusing on Isometric Contractions
50LBS x 9
60LBS x 8
70LBS x 6
Single Armed Cable Cross Overs
35LBS x 8
35LBS x 6
Incline Dumbbell Flyes
45LBS x 10
45LBS x 7
45LBS x 1 - DC Hold
Pec Deck FLyes
80LBS x FAILURE
Plyometric Push Ups
Bodyweight x FAILURE
When the outcome is bleek... all you can do is pull your hood down lower... and meet darkness with darkness..
Chin
Themostocles
02-10-09, 1:47 am
Way to pound that chest, and some great intensity techniques
I've been on this long and winding road since 2005 and my road to redemption. I've had this journey for 2 years now and 1000 posts. But back in 2004 I was a different person back then, I indulged in too many vices, took too many things for granted. I was a very shallow person, I looked fine on the outside... but you would never know the troubles that were brewing on the inside...
One day... I stood infront of the mirror and I took a long hard look at myself and in that moment I decided to embrace my inner self, this began my journey... 4 months of embracing myself to change who I am. Fueled by the foot steps of others on a similar journey, I took that first big step... and in doing so I opened a door which I could not walk away from.
In my achievements I had gained a taste of a life which has entered all of us. I gained a thirst I could not be quenched, it absorbed me and I fully embraced it with my arms wide open, propelling myself down this path for the last 4 years.
For all the gains I have had made, all the success I've had my journey has not come without its afflictions. I have began to realize that this journey is a very lonely one... and I have been a very selfish person when coming to my relationships... I've had to push people away that I care about to no fault of their own. To those people I am sorry, it is an emotional and mental struggle everyday I wake and put my feet on the floor. I've had my heart broken and had to accept it... So much emotion involved I want to know why continue with relationships?
Everyday trying to figure out how much more anguish I can endure. Recently one of my really good friends asked me "Why not just walk away?" And for a while I sat there and thought about it... I would have more time to be with those people I pushed away, more time spent with family... more time to find myself... The decision looming over me like a heavy weight. Doubt entering my head...
People run away from their problems all the time trying to avoid them. For most people this works... but how far can you run?
As I sat there at the gym later that day... With dumbbells at my feet... I took a long hard look in the mirror... and the guy staring back at me was so determined and so serious... He knew exactly what he wanted... And I remember my Grandfather... and what he told me... "If you want anything you have to go out and work for it... " If I give anything else than 100% it's not worth the effort. I've struggled my whole life to be where I am now... nothing has come without sacrifice... and I must continue to sacrifice till I have nothing left... because the biggest fight one can have is waking and putting their feet on the floor every morning and living.
This is who I am, I am a son, a brother, a friend, a lover...
I am
Chin