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hjayss
01-12-08, 7:20 am
Thos e who know me know me by simply "Homer" or big "H"...I AM NOW AT A CRAZY 242LBS. I plan on cutting over the next few months up until the end of may. This will be the first cut where I am not rushing it...A pond a week is good enough for me. I know have nothing but universal to back me up supplament wise. The stak...(real gains, pak, cut in two weeks, bcaa, ). I got work to do the split is simple...
monday-chest/tri
tuesday-off
wednesday-back/bi
thursday-legs
friday-shoulders....cardio done on all days..30 mins a session....
my major lifts are .....
flat bb bench 275 x 2
db's flat bench 100 x 7
squat 505 x 2(have not done them in about 4 weeks knees agravation gonna start back slow next week
leg press 1000 x 4
military press 185 x 2
deads 425 x 2 what else is there but these lift that help me grow at least...the journey begins Stupid flanders watch out...duh duh duh.....mwa ha ah ha ha ha ha ...

simpleguy
01-12-08, 7:36 am
good luck on your journey bro... I like your 'no rush' approach, best way to do it

Elite
01-12-08, 8:04 am
You do back twice in 3 days!
Okeley-Dokeley....

Im subbed neighbourino!

Lowdown5
01-12-08, 8:35 am
Solid looking split, make it work for you. Cutting slow, good call.

hjayss
01-12-08, 8:36 am
You do back twice in 3 days!
Okeley-Dokeley....

Im subbed neighbourino!

Dohhhhhhh...That is suppose to be just shoulders....arrrgggghhh damnit ...can I start over...lol....
thanks...and thanks simple guy for the support as well........

Elite
01-12-08, 8:50 am
I've sorted it with my magic wand...

krazyassmexican
01-12-08, 1:56 pm
cuttin with real gains?
damn g
your metabolism is krazy

do your think homer
see you soon at quads

benihonasghost
01-12-08, 2:06 pm
Yo bro id find flanders quick... he's pretty ripped

hjayss
01-14-08, 9:36 am
Solid looking split, make it work for you. Cutting slow, good call.
thanks it is a good cutting split for me my shoulders get a pounding so they go last and I do not think they will need much weight...

I've sorted it with my magic wand...
the never seen br third eye wand.......he waves and bows his head at "the wand"

cuttin with real gains?
damn g
your metabolism is krazy

do your think homer
see you soon at quads
I am not really cutting carbs that much now so I should be fine...for now ha ha ha ha mwaaaaa ha ha ha ha ha


Yo bro id find flanders quick... he's pretty ripped
yeah..that stupid flanders with his cut up body and bulging delts arrrrrrrggggghhh I am hitting the gym gonna be back while at work gonna post the w/o...
kinda backwards huh most people post after work...ahhh slow season in the hotel industry....love it love it..thanks all gonna beat the heal outta chest..db style....

hjayss
01-15-08, 2:43 am
Her we go.........chest..and tricep...
db flat presses...90 x 10, 95 x 8, 100 x 6, 100 x 4, 100 x 2
incline fly/db press superset... 35 x 10/80 x 8, 40 x 8/85 x 6
cable cross overs 40 x 12, 42.5 x 8

skullies....85 x 12, 95 x 10, 105 x 8
stright bar pressdowns...65 x 12, 72.5 x 10, 80 x 6
overhead ext mahine 115 x 12, 130 x 10, 145 x 8, 160 x 6

30 mins of the finest cardio...(just gasing myself up).... the eating is way down not cuting carbs yet just want to get the cals in order first...I wont cut carbs to much so I can spare as much musel as possible...I want to end this cut with a lot of hard muscle...The diet well..here is what I ate today....
6:00 grits 5 eggs yogurt(non fat) 6 sausage patties....mmmmmm sausage patties....
8;00 my pwo shake mixed with leucin, glutamine, and good old natural peanut butter and a 1/2 cup of oats
10:30 post work out pwo shake and a big ol 6 oz chicken breast...
12:30 had four pieces of perch fried mmm good ...
2:30 2 can of tuna...
4:30 6 oz chicken breast baked tatter no butter or salt, 18 oz milk
6:30 9 buffalo wings ,uncle bens wild rice...
I drank a gallon and a half of water..

Nightshift
01-15-08, 2:57 am
Lookin good Homer!! Keep hittin those weights hard. Don't make me use you as an example again!!

hjayss
01-15-08, 5:44 am
Lookin good Homer!! Keep hittin those weights hard. Don't make me use you as an example again!!
lol....yeah log wont stop this time...had issues at work that kept me off like I wanted to be on here,....did not want to keep tyhe log going if I was not going to be able to post in it...

Toni69
01-15-08, 5:58 am
Her we go.........chest..and tricep...
db flat presses...90 x 10, 95 x 8, 100 x 6, 100 x 4, 100 x 2
incline fly/db press superset... 35 x 10/80 x 8, 40 x 8/85 x 6
cable cross overs 40 x 12, 42.5 x 8

skullies....85 x 12, 95 x 10, 105 x 8
stright bar pressdowns...65 x 12, 72.5 x 10, 80 x 6
overhead ext mahine 115 x 12, 130 x 10, 145 x 8, 160 x 6

30 mins of the finest cardio...(just gasing myself up).... the eating is way down not cuting carbs yet just want to get the cals in order first...I wont cut carbs to much so I can spare as much musel as possible...I want to end this cut with a lot of hard muscle...The diet well..here is what I ate today....
6:00 grits 5 eggs yogurt(non fat) 6 sausage patties....mmmmmm sausage patties....
8;00 my pwo shake mixed with leucin, glutamine, and good old natural peanut butter and a 1/2 cup of oats
10:30 post work out pwo shake and a big ol 6 oz chicken breast...
12:30 had four pieces of perch fried mmm good ...
2:30 2 can of tuna...
4:30 6 oz chicken breast baked tatter no butter or salt, 18 oz milk
6:30 9 buffalo wings ,uncle bens wild rice...
I drank a gallon and a half of water..

I must ask..your on a cut eating sausage patties, buffalo wings and drinking all that milk? yogurt?....not nitpicking your diet..just kinda curious as to the foods your eating while on a diet..just seems a bit off to me..but hey..you know your body so you go do your thing! Im watching though....cause Im curious. :)

hjayss
01-15-08, 6:54 am
I must ask..your on a cut eating sausage patties, buffalo wings and drinking all that milk? yogurt?....not nitpicking your diet..just kinda curious as to the foods your eating while on a diet..just seems a bit off to me..but hey..you know your body so you go do your thing! Im watching though....cause Im curious. :)
just loading up my last week b4 I really start dropping cals...I appreciate that toni watch me dont let me do stupid stuff like this after this week friday is domsday no carbs for 4 days to kick it into gear...I am gonna be mr krabs/squidward wrapped all in one.......for real....

Hollow
01-15-08, 7:17 am
Good workout Homer! Wishing you the best on your journey.

hjayss
01-15-08, 8:14 am
Good workout Homer! Wishing you the best on your journey.

Hey what happened to your log...

violator
01-15-08, 8:54 am
ahhhh...ive been waiting for the return of homer J.....solid start , keep that diet in check bro, & watch that knee....im sure ull make the cut, so to speak..lol.....

Big Wides
01-15-08, 10:20 am
good luck on the cut, got a nice split laid out and timeframe as well

Sir J-Werk
01-15-08, 7:07 pm
Homer, my Brother, I laughed so damn hard when I read "the hunt for flanders begins." Keep doing your thing big man and good luck on that cut.

Roland
01-15-08, 11:57 pm
Wattttttttttttttttttup big dog..finally your log is back! Let's go big dog we got work to do! mwa hahahaha

hjayss
01-16-08, 2:06 am
ahhhh...ive been waiting for the return of homer J.....solid start , keep that diet in check bro, & watch that knee....im sure ull make the cut, so to speak..lol.....
yeah keep me in check

good luck on the cut, got a nice split laid out and timeframe as well
yeah should be a blast this time..last time I know I did loose a lot of weight but it all happened to fast...

Homer, my Brother, I laughed so damn hard when I read "the hunt for flanders begins." Keep doing your thing big man and good luck on that cut.
ha ha ha ha ha yeah....I laughed when I wrote I figured I would get a laugh out of a few here...

Wattttttttttttttttttup big dog..finally your log is back! Let's go big dog we got work to do! mwa hahahahamy dog...yeah the line has been drawn brother do not step over it unless you are serious ...we gonna rock 08 like nobody's business...lets go everybody....

hjayss
01-16-08, 2:25 am
I planned on being off but friday might not be able to w/o wife is at home .....arrrggghhh
so hit back today went really well one of my best back workouts...
rack pulls....195 x 12, 285 x 10, 355 x 8, 445 x 6(pr reps), 465 x 4(pr reps), 485 x 2(pr)
low row 240 x 12, 260 x 10, 285 x 8, 315 x 6, 320 x 6
pulldowns 180 x 12, 200 x 10, 220 x 8
db rows.....100 x 20 for 5 sets...
30 mins cardio....
my supps came

went down really fast solid session...dude was like if you want to hurt your back I could just push you down the stairs.....old guy thinks he knows everything I said jump on in....I AM GOING FOR A LONG RIDE.....He just looked ....of course he was doing ARMS...again...I shouold have pointed to my shirt it says shut up and train...most people take that seriously always one person who thinks they are above everyone...

Hollow
01-16-08, 7:19 am
Wicked back session Hjayss and congrats on the PR's, both on the reps and pounds!

Malloy1344
01-16-08, 9:03 am
Can't grow without heavy compound movements. I love these people who say that shit about hurting your back, and when you look their doing chest/biceps. Another favorite of mine is " OH I'd do those, but then i'd get too big too fast"......

hjayss
01-17-08, 2:42 am
Wicked back session Hjayss and congrats on the PR's, both on the reps and pounds!
thanks...hows your training going man...

Can't grow without heavy compound movements. I love these people who say that shit about hurting your back, and when you look their doing chest/biceps. Another favorite of mine is " OH I'd do those, but then i'd get too big too fast"......
ha ha ha ha guy told me that once I thought he was joking but now that I think about it he was kinda looking like why are you laughing ..I hope I did not insult him...lol...

hjayss
01-17-08, 2:49 am
standing mili presses 155 x 10, 175 x 8, 195 x 6, 215 x 4
lateral superset...
front...30 x 10, 40 x 8
side....30 x 10, 40 x 8
back...30 x 10, 40 x 8
bb shrugs 185 x 30, 275 x 20, 365 x 12, 415 x 8, 465 x 6, 500 x 4
simpl and to the point...
45 mins of cardio...no legs this week man the knee is still sore as hell scared to agrivate it..

BigBlueBear
01-17-08, 4:06 am
Fierce shoulder work there bro. Looks half like mine (minus the lbs). I've been running military, then shrugs, then wrapped up with a bent over laterals supersetted into front raises.

violator
01-17-08, 9:05 am
Good delt destruction bro!
Liked the last back post!....congrats on the PR rack pulls!!
& whats with everyone running into assholes who think they know everything this week??
but big Homer deals wit it in stride!, way to go big bro!

eblnyc
01-17-08, 9:15 am
sweet delt day and i hope the cut is going well for you...good luck with that..now back to our show in progress" spider pig,spider pig,does whatever a spider pig does" lol

krazyassmexican
01-17-08, 9:55 am
que pasa homer
want some donuts?
hey are you still ordering your supps from the chicagoland online store?

Big Wides
01-17-08, 11:26 am
nice work so far on this cut homer.....only bigger things to come out of this....

hjayss
01-18-08, 2:08 am
Fierce shoulder work there bro. Looks half like mine (minus the lbs). I've been running military, then shrugs, then wrapped up with a bent over laterals supersetted into front raises. nice like that supersett I do not like upright for some reason....atthe end of them my shoulders feel like they are being ripped apart not in a good way...


Good delt destruction bro!
Liked the last back post!....congrats on the PR rack pulls!!
& whats with everyone running into assholes who think they know everything this week??
but big Homer deals wit it in stride!, way to go big bro!yeah nothing worse thant the older gods of the gym.....exept the older gods of the internet forum and we all have encountered them once or twice...lol...


sweet delt day and i hope the cut is going well for you...good luck with that..now back to our show in progress" spider pig,spider pig,does whatever a spider pig does" lol
The funny thing is that is one of the names that was gonna be for my journey I wanted to get a chuckle outta people...this got my boy cracking up so I went with this one...

que pasa homer
want some donuts?
hey are you still ordering your supps from the chicagoland online store?
helll yeah bestprice nutrition..they got a nice variety of universal stuff ...

nice work so far on this cut homer.....only bigger things to come out of this.... so true..."Far and away the best prize that life offers is the chance to work hard at work worth doing." --Theodore Roosevelt

hjayss
01-18-08, 2:25 am
I went with a low volume but believe me the intensity was beastly...
superset cgbp/cambered bar curls
135 x 10/1pps, 185 x 8/1pps +10, 225 x 6/1pps x 6
skullies/standing ez curl
90 x 10 for both I did 3 sets
arms were so pumped up and just dead I stopped here just did some cardio and called it a day...if you wanna shake up your arm routine the cambereed bar is homer approved really wide grip and a moonster burn...you can do em seated and get a full ROM...

Hollow
01-18-08, 10:12 am
Intense hjayss...intense!

Malloy1344
01-18-08, 10:26 am
Great sessions goin on here bro. That Arm workout looked brutal. Great supersetting and CGB!

simpleguy
01-18-08, 1:00 pm
oh I love a low volume workout for arms... it's always short and intense; gotta try the cambered bar myself

hjayss
01-19-08, 2:00 am
Intense hjayss...intense!
yes it was ....

Great sessions goin on here bro. That Arm workout looked brutal. Great supersetting and CGB!
man it was sick arms are sore I love it...

oh I love a low volume workout for arms... it's always short and intense; gotta try the cambered bar myself

woks better sometimes arms get beat up a lot...I decided to measure this morning just for kicks a 1/4 growth up to 18 1/4 I am geeked my wife called me weird...

we ll nothing to report today ....rest for 4 days cal gonna be low...no carbs..exept saturday cheat day..I lost 2 pounds so far....

jac71
01-19-08, 1:16 pm
I didn't realize you had a log going H....just goes to show you that I haven't been on here for a while

hjayss
01-22-08, 1:16 am
I didn't realize you had a log going H....just goes to show you that I haven't been on here for a while

yeah I feel you...You still working nights....You are so lucky you get to knock out some of your workouts at work....

hjayss
01-22-08, 1:31 am
well I took king day off this weekend went to the show kept on schedule with eating and no carbs and all exept saturday cheat day gonna kick back into gear on tuesday...Just the breather has really helped a lot...

violator
01-22-08, 1:51 am
[QUOTE=hjayss;271694]....Just the breather has really helped a lot...[/QUOTE

im sure it has, life aint easy on no carbs....keep truckin big guy....

Nightshift
01-22-08, 4:03 am
Great sessions here my man!! Congrats on the PR's!!!

hjayss
01-23-08, 3:20 am
[QUOTE=hjayss;271694]....Just the breather has really helped a lot...[/QUOTE

im sure it has, life aint easy on no carbs....keep truckin big guy....


Great sessions here my man!! Congrats on the PR's!!!

Okay got on the grind today...legs to start the week...
been about a month and a half but saw blue bears session made me wana hit legs.....
squats......225 x 24, 315 x 15, 365 x 12, 405 x 6, 425 x 6, 445 x 6
leg press ....6pps x 15, 8pps x 12, 10pps x 8, 11pps x 6
di some light ext work knee was a little funny acting....3 sets alt leg ext 100 10 reps each...
hit some leg curls 5 sets at 125 x 10 reps
did 40 mins on the elyptical...

It felt good to work legs let me tell you I did not feel human 4 that month and a half...

Roland
01-23-08, 3:23 am
Damn....big Homer killlin it like always, solid ass leg day bro, thats some heavy shit!

Hollow
01-23-08, 7:23 am
Hjayss killing legs once again! Solid leg session!

Malloy1344
01-23-08, 10:15 am
Damn dude, thats a heavy ass leg session for not training them in awhile. Goodluck limping around for the next week!

hjayss
01-24-08, 1:37 am
Damn....big Homer killlin it like always, solid ass leg day bro, thats some heavy shit!
yeah everything felt good..

Hjayss killing legs once again! Solid leg session!
thanks it felt good I am gonna get back to the norm hopefully by march...

Damn dude, thats a heavy ass leg session for not training them in awhile. Goodluck limping around for the next week!
yeah man everything felt so heavy where I could get like 1 reps normally at 445 I only got i think like 6...how I missed doing legs...

hjayss
01-24-08, 2:02 am
bb bench (I had planned on doing db's for the next month I just could not resist)so bb flat bench it is 185 x 12, 205 x 8, 225 x 6, 245 x 4, 265 x 3, 275 x 2, 285(2) got a little help on that last rep dude said he didnt but I know it got a little light on the way up...so pr but like the home run record there is a ? mark or * next to it....
db incline press 75 x 12, 80 x 8, 85 x 6
incline db fly 40 x 12, 45 x 10, 50 x 6
peck deck 130 x 12, 140 x 10, 160 x 8
skullies ez bar 35's on each side x 10, 45on each side x 8, 55 on each side x 6
straight bar pressdowns 42.5 x 12, 77.5 x 8, 82.5 x 6
kickbacks 40 x 12, 45 x 8, 50 x 6
30 mins of cardio...went home got there just in time to get my wifes packag for valentines day this year...TIFFANYS...she is gonna be mad crazy about this...

BigBlueBear
01-24-08, 2:15 am
Great leg and then chest/tri day bro. Glad I could be a little push to get ya going.

simpleguy
01-24-08, 7:05 am
good job bro... 285, solid stuff

Hollow
01-24-08, 8:56 am
Killing the chest...great workout and congrats on the PR!

jac71
01-24-08, 9:36 am
killin it bro.....congrats on the pr H!!

hjayss
01-25-08, 2:43 am
Great leg and then chest/tri day bro. Glad I could be a little push to get ya going.
thanks bigbb...

good job bro... 285, solid stuff
yeah I am so close to 300

Killing the chest...great workout and congrats on the PR!
thanks..I did a nice patented bbbbbbbbbbbbyyyyyyyyyaaaaaaaahhhhhhh

killin it bro.....congrats on the pr H!!

hey wassup getting ready for the session we are gonna have at quads...

hjayss
01-25-08, 2:48 am
friday........just repped out like with 90lbs....30 reps 5 sets...
did 45 on the elyptical..could have hit shoulder gonna save it for friday...I call it super friday...back/shoulders/biceps...I am off friday night so this is a day when I do not have to worry about going home and sleeping....gonna be fun...

norrim1
01-25-08, 2:52 am
Awesome chest session the other day bro, gongrats on the PR! I know what you mean about people touching the bar...haha. Oh well, the second rep must have been at least 284.5.....LOL

Nightshift
01-25-08, 2:53 am
Nice PR Homer!!! Actually, great all around W/O!!

Malloy1344
01-25-08, 9:59 am
bb bench (I had planned on doing db's for the next month I just could not resist)so bb flat bench it is 185 x 12, 205 x 8, 225 x 6, 245 x 4, 265 x 3, 275 x 2, 285(2) got a little help on that last rep dude said he didnt but I know it got a little light on the way up...so pr but like the home run record there is a ? mark or * next to it....
db incline press 75 x 12, 80 x 8, 85 x 6
incline db fly 40 x 12, 45 x 10, 50 x 6
peck deck 130 x 12, 140 x 10, 160 x 8
skullies ez bar 35's on each side x 10, 45on each side x 8, 55 on each side x 6
straight bar pressdowns 42.5 x 12, 77.5 x 8, 82.5 x 6
kickbacks 40 x 12, 45 x 8, 50 x 6
30 mins of cardio...went home got there just in time to get my wifes packag for valentines day this year...TIFFANYS...she is gonna be mad crazy about this...

Congrats onthe PR!! Great session all around. Lots of sets, alots of reps. Keep it up.

Roland
01-25-08, 7:15 pm
woot woot!

hjayss
01-27-08, 6:40 pm
Awesome chest session the other day bro, gongrats on the PR! I know what you mean about people touching the bar...haha. Oh well, the second rep must have been at least 284.5.....LOL
nice way to put it...

Nice PR Homer!!! Actually, great all around W/O!!
yeah best in a while...

Congrats onthe PR!! Great session all around. Lots of sets, alots of reps. Keep it up.
you know how I do cut time reps are my goal..prob wont attempt any more big lifts past 285 until bulk time...

woot woot!

yeah ..exactly..that is how I felt..
gonna post my back sesion monday night at work...also hit up logs...just hard to do here...

dungeonlifter13
01-28-08, 3:49 pm
Nice seeing you @ bb.com. Awesome lifts man, that leg workout was nasty. Keep it up bro. Late

Sir J-Werk
01-28-08, 6:59 pm
went home got there just in time to get my wifes packag for valentines day this year...TIFFANYS...she is gonna be mad crazy about this...

Damn, I didn't know you's a pimp playa! LOL

hjayss
01-29-08, 1:52 am
Nice seeing you @ bb.com. Awesome lifts man, that leg workout was nasty. Keep it up bro. Late
hey whats up bro...how is everything...yeah Ikeep a log here no need to have one over there to many trolls I do go and support my animal crew over there though.

Damn, I didn't know you's a pimp playa! LOL
yeah 10 years together the hints build up after a while... truelly she deserves it..thanks for stoppping by....

violator
01-29-08, 2:10 am
Bro, when was ur birthday? i see ur age has changed.....
loved the leg session, glad to see the chairman of legs anonymous tearing it up again..
the wifes gonna love the prezzie bro, hope it didnt set u back 2 much...then again...its tiffanys....

hjayss
01-29-08, 2:32 am
1-25-08 friday...back...shoulders...biceps...
deads 205 x 15, 295 x 10, 285 x 8, 375 x 8(straps), 405 x 4
seated rows 260 x 12, 280 x 10, 300 x 6, 320 x 6
pulldowns 140 x 15, 160 x 12, 180 x 10, 200 x 6

shoulders
seated military press 135 x 12, 155 x 10, 175 x 8, 195 x 6
bb lateral raise/ db side lateral combo plate
65 x 10/25 x 10
75 x 8/30 x 8
75 x 8/35 x 8
bb shrugs 135 x 35, 225 x 20, 315 x 16, 405 x 12, 455 x 8

biceps
seated ez curl 135 x 8, 145 x 4
hammer curls 35 x 10, 45 x 8, 50 x 6


1-28-08 chest/tri/bi(trying something a little diffrent)
flat bb press 80 x 15, 90 x 10, 95 x 8
flat bench fly 40 x 12, 45 x 10, 50 x 6
incline bb press 135 x I had fun with these i did 6 real fast then 1 slowmotion 6...1...6...1...6...1...6...1 like that...I did that twice that was enough
155 x 8 that was all i could get after that...
I went right into my arm routine transition with the cgbp/standing ez curl
95 x 15/80 x 10
105 x 12/90 x 8
skullie/db preacher curl
90 x 12/45 x 10
100 x 8/50 x 8
110 x 6/55 x 6
overhead ext machine/hammer curls
115 x 10/35 x 8
130 x 8/ 40 x 6
145 x 6/45 x 4
did some forearm work just to finish off a wek where I am gonna try and do forearms 3 times... bb wrist curls 65 x 30 for 3 sets
30 mins of cardio
my chest was still sore from last week I did not realize it until I got to may second set it was showing signs of fatigue really early. I think I am gonna ease up a little nexty week my eating is a little lower I have lost 7 pounds already in three weeks...this week I am gonna add cuts...

hjayss
01-29-08, 2:42 am
Bro, when was ur birthday? i see ur age has changed.....
loved the leg session, glad to see the chairman of legs anonymous tearing it up again..
the wifes gonna love the prezzie bro, hope it didnt set u back 2 much...then again...its tiffanys....

now wait you do not know my wife...lol...nah just kidding cant go wrong with jewelry..I am trying for the illusive browny point..wink wink..

violator
01-29-08, 4:53 am
now wait you do not know my wife...lol...nah just kidding cant go wrong with jewelry..I am trying for the illusive browny point..wink wink..

bro, if that doesnt get u brownie points, & A WHOLE LOT MORE....then i dont know....

Toni69
01-29-08, 4:57 am
bro, if that doesnt get u brownie points, & A WHOLE LOT MORE....then i dont know....

this had me cracking up! LOL...a whole lot more???? LOL

Hollow
01-29-08, 6:20 am
Workouts look great Hjayss and congrats on dropping 7 lbs!

Malloy1344
01-29-08, 10:20 am
Awesome workout bro. Volume and weight! Great work!

Big Wides
01-29-08, 11:08 am
good work homer, congrats on the recent weight loss and still kicking ass in the gym

ironshaolin
01-29-08, 11:24 am
yo homer, you nail flanders yet?

BigBlueBear
01-30-08, 1:09 am
Nice two days ya had goin there bro. Good to see you're shreadin that weight off pretty well too. Keep crankin bro.

hjayss
01-30-08, 1:15 am
bro, if that doesnt get u brownie points, & A WHOLE LOT MORE....then i dont know....
I had coffe b4 I red this ...had coffee spit up in the garbage can..you are crazy...lol

this had me cracking up! LOL...a whole lot more???? LOL
yeah he got me too...so how are you toni....

Workouts look great Hjayss and congrats on dropping 7 lbs!yeah I can not believe it my motabolism must have speed up I SHOULD HAVE REALIZED IT WHEN i STOPPED CARDIO AND i WAS STILL LOSING WEIGHT WHILE TRYING TO PUT ON WEIGHT...


Awesome workout bro. Volume and weight! Great work!I am looking to just get more reps now I was pretty beat up I dont know how I was still sore after 5 days...


good work homer, congrats on the recent weight loss and still kicking ass in the gym
No doubt that is the name of the game...

yo homer, you nail flanders yet?
hey we all seen flanders shirtless I got work to do...lol...

hjayss
01-30-08, 1:38 am
My legs really responded to the break I feel like they grew in strength and size...
so here we go squats ......225 x 12, 315 x 10, 365 x 8, 385 x 8, 405 x 6...drop real quick down to 315 gimme 10 more 225 x 6..no more for quads
leg press calve raises 6pps x 25, 7pps x 20 x 10 x 10 x 10
cardio 15 mins on elyptical
15 on the dread mill
If you hate rants stop reading here.......be warned ye says I....
I notice more people watching my shirts now people even have the guts to ask me what it means...and they all point to the shut up and train and say something or point and nod thumbs up blah blah blah...read it and dop what it says I am by no means a mean guy or anything...people who know me know I am nice as hell but when it is time to put in work it is time to put in work...just had to let that out...

BigBlueBear
01-30-08, 1:44 am
Blasted them quads good eh? Quick dropset there on the end'll do it to ya quick. I've been playin around with standing calf raise dropsets lately and they're responding great.

Don't let them people get to ya bro 'bout your shirt. Ya ain't there to prove to them you've got the desire... just let the iron know how you're feelin.

Hollow
01-30-08, 7:29 am
...when it is time to put in work it is time to put in work...

Put in work you did. Solid session hjayss!

ironshaolin
01-30-08, 8:47 am
...as my head peeks around the corner,.....seeing a massive pile of plates squatting up and down...tail tucks between legs and runs...
nice job bro you're pretty strong. I like the low volume approach, just squats and calves. What the hell else do you need?

simpleguy
01-30-08, 9:39 am
My legs really responded to the break I feel like they grew in strength and size...
so here we go squats ......225 x 12, 315 x 10, 365 x 8, 385 x 8, 405 x 6...drop real quick down to 315 gimme 10 more 225 x 6..no more for quads
leg press calve raises 6pps x 25, 7pps x 20 x 10 x 10 x 10
cardio 15 mins on elyptical
15 on the dread mill
If you hate rants stop reading here.......be warned ye says I....
I notice more people watching my shirts now people even have the guts to ask me what it means...and they all point to the shut up and train and say something or point and nod thumbs up blah blah blah...read it and dop what it says I am by no means a mean guy or anything...people who know me know I am nice as hell but when it is time to put in work it is time to put in work...just had to let that out...

that's a great session bro, that drop set on squats must have hurt

krazyassmexican
01-30-08, 11:51 am
My legs really responded to the break I feel like they grew in strength and size...
so here we go squats ......225 x 12, 315 x 10, 365 x 8, 385 x 8, 405 x 6...drop real quick down to 315 gimme 10 more 225 x 6..no more for quads
leg press calve raises 6pps x 25, 7pps x 20 x 10 x 10 x 10
cardio 15 mins on elyptical
15 on the dread mill
If you hate rants stop reading here.......be warned ye says I....
I notice more people watching my shirts now people even have the guts to ask me what it means...and they all point to the shut up and train and say something or point and nod thumbs up blah blah blah...read it and dop what it says I am by no means a mean guy or anything...people who know me know I am nice as hell but when it is time to put in work it is time to put in work...just had to let that out...

you are a great person and i know you aint no meanie
but i understand where you comming from

i would hate that
nice squattin by the way

Malloy1344
01-30-08, 12:37 pm
Nothing more brutal than dropset squats. Great session as usual. You have some strong Wheels Homer.

Wrestling Freak
01-30-08, 1:08 pm
Yo Homer, glad to see you're still tearin' it up. I recently finished my "break" also. I tweaked my shoulder, and my knee still hasn't fully healed, so I took a little time off to heal; started up again last week. I'm still not 100%, but I'm much better. Well, I decided to do that bulk I was thinkin' about. I'm gonna start a new log to chronicle it on 10Feb; you showed interest in it, so I figured I'd keep ya in the know.

Have a good one buddy.

hjayss
01-31-08, 1:31 am
Blasted them quads good eh? Quick dropset there on the end'll do it to ya quick. I've been playin around with standing calf raise dropsets lately and they're responding great.

Don't let them people get to ya bro 'bout your shirt. Ya ain't there to prove to them you've got the desire... just let the iron know how you're feelin.
looks good those drop sets get a lot of quality pump...and yeah I dont let them fools get to me really but I noticed this one dude with a animal hat on the other day so it was nice...

...when it is time to put in work it is time to put in work...

Put in work you did. Solid session hjayss!thats what its about bro


...as my head peeks around the corner,.....seeing a massive pile of plates squatting up and down...tail tucks between legs and runs...
nice job bro you're pretty strong. I like the low volume approach, just squats and calves. What the hell else do you need?ha ha ha ha ha...exactly...two moves compound and an iso...and time to rest...next week gonna get down and drty..just grimey like frank grimes...


that's a great session bro, that drop set on squats must have hurt
yeah hurt in a good way knee is holding up nice ...

you are a great person and i know you aint no meanie
but i understand where you comming from

i would hate that
nice squattin by the way I know...thanks bro...


Nothing more brutal than dropset squats. Great session as usual. You have some strong Wheels Homer.
yeha I think my back is catching up now though...with the break..lol...

Yo Homer, glad to see you're still tearin' it up. I recently finished my "break" also. I tweaked my shoulder, and my knee still hasn't fully healed, so I took a little time off to heal; started up again last week. I'm still not 100%, but I'm much better. Well, I decided to do that bulk I was thinkin' about. I'm gonna start a new log to chronicle it on 10Feb; you showed interest in it, so I figured I'd keep ya in the know.

Have a good one buddy. thanks you know I will be there bro good to hear you are back bro...my calender is marked...

violator
01-31-08, 1:38 am
.......when it is time to put in work it is time to put in work...just had to let that out...

"i put in work & watch my status escalate." - Guru

dont let that shit get to u bro...im pretty sure there not staring at ur shirt...just probably gawking at you slamming out 405 for 6....no doubt..

hjayss
01-31-08, 1:43 am
military presses
115 x 15, 135 x 12, 155 x 8, 175 x 6
db press 50 x12, 55 x 10, 60 x 6, 65 x 4
front bb lat raises 30 x 8, 35 x 6, 40 x 6
seated bent over raises(i hope that is the name first time doing them in a while) 20 for 5 sets till shoulde burned from the raises..
shrugs 135 x 30, 225 x 20, 315 x 14, 405 x 10
then took weight of the bar did some standing wrist curls 5 sets of 30
30 mins on the dreadpiece I heard that the reason my knee may have been sore is form the elyptical so I will not use it and see if I can keep it nice and healthy so I will not miss leg day for that reason anymore...

violator
01-31-08, 3:56 am
nice mil press buddy.....the eviliptical is worse for ya than the dreadmill huh?
thats weird....
keep those workouts pumping bro...

Sir J-Werk
01-31-08, 4:01 am
Ahhh! Good to see a fellow Brother hittin' up shoulders tonight as well! I always have had a soft spot for those that can hoist the big boy plates on the militaries.... Jerk. j/k! Nice;y executed Brother! Hope that knee problem won't hem ya up too much longer.

Hollow
01-31-08, 7:29 am
Impressive shoulder session Hjayss!

jac71
01-31-08, 10:14 am
military presses
115 x 15, 135 x 12, 155 x 8, 175 x 6
db press 50 x12, 55 x 10, 60 x 6, 65 x 4
front bb lat raises 30 x 8, 35 x 6, 40 x 6
seated bent over raises(i hope that is the name first time doing them in a while) 20 for 5 sets till shoulde burned from the raises..
shrugs 135 x 30, 225 x 20, 315 x 14, 405 x 10
then took weight of the bar did some standing wrist curls 5 sets of 30
30 mins on the dreadpiece I heard that the reason my knee may have been sore is form the elyptical so I will not use it and see if I can keep it nice and healthy so I will not miss leg day for that reason anymore...

Homer..you killin it bro!! gotta love that burning form the raises...gettin that cardio in also!! you gonna be a lean/mean machine on our next ABC!!

hjayss
02-01-08, 1:40 am
nice mil press buddy.....the eviliptical is worse for ya than the dreadmill huh?
thats weird....
keep those workouts pumping bro...
yeah my boy told me he has the same issue and believ it or not the knee is just getting better each day either that or they are numb from the leg session...


Ahhh! Good to see a fellow Brother hittin' up shoulders tonight as well! I always have had a soft spot for those that can hoist the big boy plates on the militaries.... Jerk. j/k! Nice;y executed Brother! Hope that knee problem won't hem ya up too much longer.
yeah me to wrote a nice blog about it I think shoulders respond to light weight but we love the heavy stuff cant avoid it...

Homer..you killin it bro!! gotta love that burning form the raises...gettin that cardio in also!! you gonna be a lean/mean machine on our next ABC!!
oh yeah by then I should be another 2-3 pounds leaner...have we picked a day...

hjayss
02-01-08, 1:56 am
I hit hams...not long just...I dont get amped for hams...sorry dont beat the hell outta me...
bb lunges...105 x 15...155 x 10, 205 x 8,
wie stance leg press...now these make me a little happy though I must say...
5pps x 12, 7 pps 10, 8pps x 6
enough for me gonna hit back friday which means rack deads..so hams will get a little work
30 mins on the mill of death....7.5 pounds down feeling great....

hjayss
02-02-08, 1:28 am
rack pulls(right bellow the knee)....185 x 15, 235 x 12, 305 x 8, 395 x 6, 445 x 4, 465 x 2, 485 x 1
db rows 100 for 3 sets of 20
low row machine 260 x 12, 280 x 10, 300 x 8, 325 x 6, 335 x 6
30 mins on the dreaded mill...then
went home to all the damn snow had to shovel that crap so now I am extra beat got a lot of sleep though...sat and sun gonna be good to rest up...

ironshaolin
02-02-08, 8:05 am
wit the unexpectied extra arm work at the end. You only thought you escaped the workout, no mother nature had a different plan instore for you.

Hollow
02-02-08, 8:14 am
Good Ham and Back Workout Hjayss! Just think of the shovelling as extra cardio!

Big Wides
02-02-08, 2:40 pm
short and sweet back day homer, killing it with the rack pulls and i'm sure mother nature gave you the best GPP session in the world......keep going strong big fella

hjayss
02-05-08, 2:38 am
wit the unexpectied extra arm work at the end. You only thought you escaped the workout, no mother nature had a different plan instore for you.yeah indeed...it helped..I was not sore...which is weird...


Good Ham and Back Workout Hjayss! Just think of the shovelling as extra cardio!yeah extra cardio...I used it as just that I took some cuts 20 mins b4 and then I went back out to get the front yard and the street so my wife could park her car it was a terror getting in the garage...


short and sweet back day homer, killing it with the rack pulls and i'm sure mother nature gave you the best GPP session in the world......keep going strong big fella
I treated it as a extra session gotta make it fun...

hjayss
02-05-08, 2:47 am
flat db press 85 x 10,90 x 8, 95 x 7, 100 x 4
incline db press 75 x 9, 80 x 8, 85 x 6
did a superset with the 35 and the 40 pound db...press the fly 3 sets x 10
cable crossover 35 for three sets of 12

arms
superset...Official supersett alert...
skullie with ez bar/standing ez curl 80 x 12/80 x 12, 90 x10/90x 10, 100 x 6/100 x 6
overhead ext/hammer curl 35 x 12/35x 12, 40 x 10/40 x 8, 45 x 8/45x6
vbar pressdowns/db prechers....75 x 12/45 x 10, 80 x 10/50 x 8, 85 x 6/55 x 8
sprinkle a little bcaa in my shaker bottle...and time for cardio..on the dreaded mill of death...30 mins....home to watch more of that superbowl highlights...G-MEN DID IT...

simpleguy
02-05-08, 3:47 am
Homer you're killing it with those supersets... great stuff

Hollow
02-05-08, 7:02 am
Great chest and arms workout Hjayss! Nice super setting! How are the arms feeling now?

krazyassmexican
02-05-08, 12:15 pm
flat db press 85 x 10,90 x 8, 95 x 7, 100 x 4
incline db press 75 x 9, 80 x 8, 85 x 6
did a superset with the 35 and the 40 pound db...press the fly 3 sets x 10
cable crossover 35 for three sets of 12

arms
superset...Official supersett alert...
skullie with ez bar/standing ez curl 80 x 12/80 x 12, 90 x10/90x 10, 100 x 6/100 x 6
overhead ext/hammer curl 35 x 12/35x 12, 40 x 10/40 x 8, 45 x 8/45x6
vbar pressdowns/db prechers....75 x 12/45 x 10, 80 x 10/50 x 8, 85 x 6/55 x 8
sprinkle a little bcaa in my shaker bottle...and time for cardio..on the dreaded mill of death...30 mins....home to watch more of that superbowl highlights...G-MEN DID IT...

good workout young man LOL!

Malloy1344
02-05-08, 12:50 pm
Damn Bro, killer workout. Those supersets looked brutal. Great work.

Sir J-Werk
02-05-08, 4:50 pm
Did the Super Sets flush Flanders out from hiding?

hjayss
02-06-08, 1:23 am
Homer you're killing it with those supersets... great stuff
love em gets me outta the gym faster and the great feeling from them is worth struggling through each set..

Great chest and arms workout Hjayss! Nice super setting! How are the arms feeling now?well my whole upper body was screaming I am hoping to not see any snow this week...


good workout young man LOL!
ha ah ah ha yeah I feel old gonna feel even older after back and shoulders wednesday..

Damn Bro, killer workout. Those supersets looked brutal. Great work. thanks brother the fuel i need comes from here especially needed on a cut everybit of strength you can gather is well appreciated thanks


Did the Super Sets flush Flanders out from hiding?

I am getting close I just stepped on rod and todd that flush him out...lol..

hjayss
02-07-08, 1:56 am
rack pulls 225 x 12, 315 x 8, 405 x 4 no straps all the way up to 405 was really happy with that..455 x 3(straps on),
chest assisted row 2pies x 15, 4pies x 8, 5pies +donut x 6
low row machine 260 x 12, 280 x 8, 300 x 6, 325 x 4, 335 x 4
front pulldowns 140 x 15, 160 x 10, 180 x 6, 200 x 4
seated smitty presses 135 x 12, 185 x 10, 205 x 8, 225 x 6
seated laterals/arnold presses
25 x 10/35 x 10 3 sets of these bad boys and shoulders were cooked...did some shoulder presses on the machine 2 sets of 90 only because I was walking past it and wanted to try it...30 mins on the bike and done...thursday cardio...bicep..and forearm...

simpleguy
02-07-08, 7:12 am
rack pulls 225 x 12, 315 x 8, 405 x 4 no straps all the way up to 405 was really happy with that..455 x 3(straps on),
chest assisted row 2pies x 15, 4pies x 8, 5pies +donut x 6
low row machine 260 x 12, 280 x 8, 300 x 6, 325 x 4, 335 x 4
front pulldowns 140 x 15, 160 x 10, 180 x 6, 200 x 4
seated smitty presses 135 x 12, 185 x 10, 205 x 8, 225 x 6
seated laterals/arnold presses
25 x 10/35 x 10 3 sets of these bad boys and shoulders were cooked...did some shoulder presses on the machine 2 sets of 90 only because I was walking past it and wanted to try it...30 mins on the bike and done...thursday cardio...bicep..and forearm...

nice stuff Homer, 405 raw... that's what it's all about, moving heavy weights even when cutting

Hollow
02-07-08, 7:15 am
Are you sure you are cutting Hjayss? The numbers continue to grow. Damn fine Back and Shoulder workout!

Lleonart
02-08-08, 12:19 am
rack pulls 225 x 12, 315 x 8, 405 x 4 no straps all the way up to 405 was really happy with that..455 x 3(straps on),
chest assisted row 2pies x 15, 4pies x 8, 5pies +donut x 6
low row machine 260 x 12, 280 x 8, 300 x 6, 325 x 4, 335 x 4
front pulldowns 140 x 15, 160 x 10, 180 x 6, 200 x 4
seated smitty presses 135 x 12, 185 x 10, 205 x 8, 225 x 6
seated laterals/arnold presses
25 x 10/35 x 10 3 sets of these bad boys and shoulders were cooked...did some shoulder presses on the machine 2 sets of 90 only because I was walking past it and wanted to try it...30 mins on the bike and done...thursday cardio...bicep..and forearm...

Bro that is a sick workout. That weight on the low row machine is impressive as well as teh rack pulls. Keep up the great work.

Malloy1344
02-08-08, 12:45 am
rack pulls 225 x 12, 315 x 8, 405 x 4 no straps all the way up to 405 was really happy with that..455 x 3(straps on),
chest assisted row 2pies x 15, 4pies x 8, 5pies +donut x 6
low row machine 260 x 12, 280 x 8, 300 x 6, 325 x 4, 335 x 4
front pulldowns 140 x 15, 160 x 10, 180 x 6, 200 x 4
seated smitty presses 135 x 12, 185 x 10, 205 x 8, 225 x 6
seated laterals/arnold presses
25 x 10/35 x 10 3 sets of these bad boys and shoulders were cooked...did some shoulder presses on the machine 2 sets of 90 only because I was walking past it and wanted to try it...30 mins on the bike and done...thursday cardio...bicep..and forearm...

Solid session here dude. Great job with the rack pulls. It's a very uncommon movement in the gym these days, only the Animals do it. Everything else looks great, strong and thorough.

hjayss
02-08-08, 2:29 am
back shot
http://s262.photobucket.com/albums/ii96/hjayss/1-21-08/?action=view&current=Photo1-21-080042.jpg
another back shot
http://s262.photobucket.com/albums/ii96/hjayss/1-21-08/?action=view&current=backshot21-21-08.jpg

damn another back shot...hmmm see a trend here
http://s262.photobucket.com/albums/ii96/hjayss/1-21-08/?action=view&current=Photo1-21-08003.jpg
http://s262.photobucket.com/albums/ii96/hjayss/1-21-08/?action=view&current=Photo1-21-080042.jpg

blurry but leg shot
http://s262.photobucket.com/albums/ii96/hjayss/1-21-08/?action=view&current=1-21-08011.jpg

calve shot
http://s262.photobucket.com/albums/ii96/hjayss/1-21-08/?action=view&current=Photo1calvshot1-21-08.jpg

hjayss
02-08-08, 2:32 am
nice stuff Homer, 405 raw... that's what it's all about, moving heavy weights even when cutting
Yeah I did one of those patented byyyyyaaaaaaahhhhhhh's


Are you sure you are cutting Hjayss? The numbers continue to grow. Damn fine Back and Shoulder workout!
I WAS THINKING THE SAME thing....how in the hell I lost 10 pounds so far...

Bro that is a sick workout. That weight on the low row machine is impressive as well as teh rack pulls. Keep up the great work.
people stair at me when I carry the plate to themachine and tak it on there and when id go's up and down I see people in the mirror stopping to watch...damnit come on i aint gonna break the damn thing...lol

Solid session here dude. Great job with the rack pulls. It's a very uncommon movement in the gym these days, only the Animals do it. Everything else looks great, strong and thorough.
yeah it is very uncommom if that much weight is on the bar on the rack they are doing half assed shrugs...lol..

hjayss
02-08-08, 2:34 am
30 mins running in the basement..then did some biceps really light like reps wit hthe 35lb dumbell did some hammers 4 sets ..standing alt 4 sets the reps were 20 each ....then did 50 pushups...time for bed....

hjayss
02-09-08, 1:26 am
leg day...led day..did I say LEG DAY...HELL YEAH...
leg ext superset...double then alternating
190 x 10/70 x 10, 210 x 10/80 x 10, 230 x 10/90 x8
smitty squats supersetted with front bb squats
225 x 12/135 x 8
315 x 8/185 x 8 end of superset...arms killing me from hlding the bar
405 x 6, 455 x 4
leg press
12 plates x 12, 16 plates x 10, 18plates x 8, 20 plates x 6
did leg press calve raise 30 reps in between each set up til got to 19 plates
then unleed to 14 plates and did 3 sets of 20
no cardio ...the place was packed I just wen home...

jac71
02-09-08, 1:31 am
Sweet wheel day big H!!
Is the 24th official now? I've been gone for about a week and am trying to get caught up

hjayss
02-09-08, 1:44 am
I WAS WONDERING WHERE YOU WERE..YEAH WE GOT IT POPPING.anybody that can not do it hopefully will say so so we can work around it...want me to pm the crew...

jac71
02-09-08, 1:47 am
sure bro....i got El Josh and Cisco covered over here

ironshaolin
02-09-08, 7:59 am
I don't know hwo you expected to do cardio after all that crap anyway, son. you're a beast! Squat/front squat supers will kill you. I used to do them front squat first, goin for 10 reps then try for 20 reps of back squats with the same weight, that was always the easy excersise first. AFter bombing smith squats I dunno how you held that bar for the next set.

Hollow
02-09-08, 9:28 am
Damn Hjayss that was one intense leg session!

hjayss
02-12-08, 1:54 am
I don't know hwo you expected to do cardio after all that crap anyway, son. you're a beast! Squat/front squat supers will kill you. I used to do them front squat first, goin for 10 reps then try for 20 reps of back squats with the same weight, that was always the easy excersise first. AFter bombing smith squats I dunno how you held that bar for the next set.
HA HA HA YEAH I COULD HAVE SQUEEZED IN I think I made that up so I could go home my mind playing tricks o me......lol

Damn Hjayss that was one intense leg session!
thanks bro...yeah it was a crazy session I am still sore but my knees feel amazing...I am bending and moving at 100%...no more elyptical for me its official..

hjayss
02-12-08, 2:03 am
First wanna thank all who stopped in I really appreciate the support..and the advice...
flat bb bench...135 x 15, 185 x 12, 205 x 8, 235 x 6
superset ...flat db press/flat fly... 80 x 10/30 x 10, 85 x 8/35 x 8/ 90 x 6/40 x 5

arms superset
standing easy curls/v bar press downs...ez bar is 30 pounds...80 x 12/72.5 x 12, 90 x 10/77.5 x 8, 110 x 6/82.5 x 6
db preacher curl/hammer curls/french curls...40 x 10/40 x 10/80 x 10 did 4 sets of these this way...

wrist curls 5 sets of 30 with the 25 pounder..
standing wrist curls 3 sets with the ez bar 65 pounds x 20
20 mins on the bike...

Hollow
02-12-08, 8:25 am
Solid workout and great super setting Hjayss! Good to hear your knees are pain free.

krazyassmexican
02-12-08, 11:06 am
First wanna thank all who stopped in I really appreciate the support..and the advice...
flat bb bench...135 x 15, 185 x 12, 205 x 8, 235 x 6
superset ...flat db press/flat fly... 80 x 10/30 x 10, 85 x 8/35 x 8/ 90 x 6/40 x 5

arms superset
standing easy curls/v bar press downs...ez bar is 30 pounds...80 x 12/72.5 x 12, 90 x 10/77.5 x 8, 110 x 6/82.5 x 6
db preacher curl/hammer curls/french curls...40 x 10/40 x 10/80 x 10 did 4 sets of these this way...

wrist curls 5 sets of 30 with the 25 pounder..
standing wrist curls 3 sets with the ez bar 65 pounds x 20
20 mins on the bike...

overybody on the chest day LOL
cool brother
you are doing a great job

ironshaolin
02-12-08, 11:11 am
good workout homie. Supersets will blow you up.

jac71
02-12-08, 12:01 pm
First wanna thank all who stopped in I really appreciate the support..and the advice...
flat bb bench...135 x 15, 185 x 12, 205 x 8, 235 x 6
superset ...flat db press/flat fly... 80 x 10/30 x 10, 85 x 8/35 x 8/ 90 x 6/40 x 5

arms superset
standing easy curls/v bar press downs...ez bar is 30 pounds...80 x 12/72.5 x 12, 90 x 10/77.5 x 8, 110 x 6/82.5 x 6
db preacher curl/hammer curls/french curls...40 x 10/40 x 10/80 x 10 did 4 sets of these this way...

wrist curls 5 sets of 30 with the 25 pounder..
standing wrist curls 3 sets with the ez bar 65 pounds x 20
20 mins on the bike...


Nice H..i'm liking this a lot bro....I see you gettin ready for the 24th?!?!?

simpleguy
02-12-08, 12:28 pm
First wanna thank all who stopped in I really appreciate the support..and the advice...
flat bb bench...135 x 15, 185 x 12, 205 x 8, 235 x 6
superset ...flat db press/flat fly... 80 x 10/30 x 10, 85 x 8/35 x 8/ 90 x 6/40 x 5

arms superset
standing easy curls/v bar press downs...ez bar is 30 pounds...80 x 12/72.5 x 12, 90 x 10/77.5 x 8, 110 x 6/82.5 x 6
db preacher curl/hammer curls/french curls...40 x 10/40 x 10/80 x 10 did 4 sets of these this way...

wrist curls 5 sets of 30 with the 25 pounder..
standing wrist curls 3 sets with the ez bar 65 pounds x 20
20 mins on the bike...

official superset alert lol... great workout Homer

Sir J-Werk
02-12-08, 6:15 pm
Nice work with the supersets Bro. Have you thought about supersetting stick twists and doughnuts? Mmmm, Doughnuts....

hjayss
02-13-08, 2:25 am
Solid workout and great super setting Hjayss! Good to hear your knees are pain free.
yes I have exercised the pain..man it feels good to get in my car without pain...

overybody on the chest day LOL
cool brother
you are doing a great jobyeah it is a mess trying to get into the gym on monday...


good workout homie. Supersets will blow you up.
yes they will big plateau busters..been stuck at 285 for a long time...

Nice H..i'm liking this a lot bro....I see you gettin ready for the 24th?!?!?yes sir..I am so it is chest wasn't 100% should have read my log first b4 I posted in the abc chicago thread huh...


official superset alert lol... great workout Homer
yeah its oficial right there...lol

Nice work with the supersets Bro. Have you thought about supersetting stick twists and doughnuts? Mmmm, Doughnuts....
hah ha ha ha ha ha aha lol...got me on that one I usually make you crack up..nice one...but yeah put two donuts on the side of you on a couch get a remote and just go side to side til donut box is gone..or tv show go's off whichever comes first...

norrim1
02-13-08, 2:40 am
First wanna thank all who stopped in I really appreciate the support..and the advice...
flat bb bench...135 x 15, 185 x 12, 205 x 8, 235 x 6
superset ...flat db press/flat fly... 80 x 10/30 x 10, 85 x 8/35 x 8/ 90 x 6/40 x 5

arms superset
standing easy curls/v bar press downs...ez bar is 30 pounds...80 x 12/72.5 x 12, 90 x 10/77.5 x 8, 110 x 6/82.5 x 6
db preacher curl/hammer curls/french curls...40 x 10/40 x 10/80 x 10 did 4 sets of these this way...

wrist curls 5 sets of 30 with the 25 pounder..
standing wrist curls 3 sets with the ez bar 65 pounds x 20
20 mins on the bike...

Solid work bro! I bet that superset sure fried your chest. That sounds like a good idea for my next chest session....haha.

hjayss
02-13-08, 2:47 am
40 mins on the dreadmill...and did calves on the leg press supersetted with the seated calve raise...I did 10 sets 2 plates up to 7 plates on the leg press...on the calve raise just put 90lbs on it...worked with the 20-30 rep range on all..

violator
02-13-08, 2:55 am
Yo big HJ,

Glad to see some things never change around here....ur still rippin flanders a new ass...
keep it strong brother...

Malloy1344
02-13-08, 10:43 am
Whats up Homer, I see your getting shit done with the cardio. Great job. I think i've realized I'm meant to lift for power......Gonna go WestSide Style pretty soon I think.

Sir J-Werk
02-13-08, 5:51 pm
but yeah put two donuts on the side of you on a couch get a remote and just go side to side til donut box is gone..or tv show go's off whichever comes first...

I wonder if there is an Elite status if you complete that in a certain amount of time.... Or certain amount of episodes.... LOL!

hjayss
02-14-08, 1:11 am
Yo big HJ,

Glad to see some things never change around here....ur still rippin flanders a new ass...
keep it strong brother...ohhhh hell yeah..how you feling I see you are back lifting right has the rest helped you..


Whats up Homer, I see your getting shit done with the cardio. Great job. I think i've realized I'm meant to lift for power......Gonna go WestSide Style pretty soon I think.
good idea I am 100% behind your idea on that you are a powerfule dude.

I wonder if there is an Elite status if you complete that in a certain amount of time.... Or certain amount of episodes.... LOL!
the world record is 5 powdered donuts in 3 minutes.....Id like to think i could beat that the trick is they say you can not lick your lips in between eating

hjayss
02-14-08, 1:31 am
I have always been efatuated with legs...mines and that of the female variety...I have really found a deep..deep...feeling for back day now...I appreciate back just that much more...Nothing like taking that bar slapping weight on it an yanking 400+ pounds off the floor...slapping a plate or 2 on the low row and pulling that shit grap that dumbell and yanking it up and down..The feeling when you wake up is sore but good sore(if done right)...
so with that being said couple that with shoulders and you got a hel of a day I love military presses I love arnold presses......so now on to the fun I had today...
deads 225 x 12, 295 x 10, 365 x 8(no straps pr), 415 x 6(pr reps), 365 x 4
low row machine 260 x 12, 295 x 8, 315 x 6, 335 x 5
behind back pulldowns 160 x 12, 180 x 10

seated military presses 135 x 15, 185 x 10, 205 x 6, 225 x 4, 230 x 2
seated db presses/seated side lat raises 50 x 10/25 x 10, 55 x 8/25 x 8, 60 x 6/25 x 6, 65 x 2/25 x 4

and done..20 mins cardio
diet is looking much better the grape bcaa stak is so damn good I sip that throughout the routine...lost 11 pounds so far..

violator
02-14-08, 2:34 am
I have always been efatuated with legs...mines and that of the female variety...I have really found a deep..deep...feeling for back day now...I appreciate back just that much more...Nothing like taking that bar slapping weight on it an yanking 400+ pounds off the floor...

deads 225 x 12, 295 x 10, 365 x 8(no straps pr), 415 x 6(pr reps), 365 x 4
..

Man oh man....im fuckin drooling bro, that made me wanna rip out some deads sooooo bad....deep deep feeling for back day, oh YEAH!!!! baby!!!....great PR HJ, 365 no straps!, those grippers must be paying off!
Just what id expect from the chairman of legs anonymous!, i think we'll haveta make u chairman of back anonymous as well...haha....

Nightshift
02-14-08, 4:25 am
Workouts are looking awesome!! Keep it up and may end up wearing big peoples clothes soon!! LOL

hjayss
02-15-08, 4:18 am
Man oh man....im fuckin drooling bro, that made me wanna rip out some deads sooooo bad....deep deep feeling for back day, oh YEAH!!!! baby!!!....great PR HJ, 365 no straps!, those grippers must be paying off!
Just what id expect from the chairman of legs anonymous!, i think we'll haveta make u chairman of back anonymous as well...haha....
back anonymous hmmmm...

Workouts are looking awesome!! Keep it up and may end up wearing big peoples clothes soon!! LOL

why you little............

hjayss
02-15-08, 4:23 am
i was going to have an off day but oh well hit arms...just felt it...
seated ez curls/v bar pressdowns...90 x 10/72.5 x 8, 100 x 8/80 x 8, 110 x 6/92.5 x 8, 120 x 4/ 80 x 6,
standing ez curls/overhead ext 80 4 sets of 12/4 sets of 77.5
hammers 40 x 8, 45 x 8, 50 x 8

30 mins on the dread...

simpleguy
02-15-08, 4:37 am
you're pushing some heavy weights Homer, good workout...

Hollow
02-15-08, 7:05 am
Great workouts Hjayss. Congrats on the Deadlift PR's and dropping 11lbs!

rob_in_korea
02-15-08, 8:14 am
Congrats on all the progress you made so far Homer. You are really moving around some great weight especially the deads. Stay strong

-Rob

krazyassmexican
02-15-08, 12:22 pm
what up homer
i see your killin it hard around here

hjayss
02-16-08, 1:22 am
you're pushing some heavy weights Homer, good workout...
doing what I can with what an old man got..lol

Great workouts Hjayss. Congrats on the Deadlift PR's and dropping 11lbs! yeah i am really happy with it as well


Congrats on all the progress you made so far Homer. You are really moving around some great weight especially the deads. Stay strong

-Robthanks for the support how is aeverything bro...


what up homer
i see your killin it hard around here

yeah no doubt getting erady for the 24th...

hjayss
02-16-08, 2:10 am
bb squats 135 x 15, 225 x 10, 315 x 8, 365 x 8, 405 x 6, 425 x 6, 445 x , 465 x 5
leg press 14 pies x 15, 16 pies x 12, 20 x 8, 22 x 4
one leg ext 80 x 3 sets of 10 waiting for the double leg machine...
double leg 150 x 10, 170 x 10, 190 x 10, 210 x 10
seated leg press stak 3 sets of 10

Hollow
02-16-08, 7:53 am
Impressive leg session Hjayss!

hjayss
02-19-08, 1:50 am
Impressive leg session Hjayss!

thanks..

hjayss
02-19-08, 2:05 am
db flat bench press 80 x 12, 85 x 10, 90 x 8, 95 x 6, 100 x 6, 100 x 4
db decline fly/press combo plate ... 40 x 10/40 x 10 did 3 sets...
bb incline press 135 x 18, 155 x 15, 175 x 8

standing ez curl/v bar pressdowns..80 x 12/75.2 x 12. 90 x 10/80 x 10, 95 x 8/85 x 8, 100x6/ 90 x 6
db concentration curls/ skullies 30 x 10/95 x 10 3 sets

did some light forearm work 4 sets 65 pounds on the ez 25 reps each..

Lleonart
02-19-08, 2:18 am
Hey bro just wanted to stop by and say all your workouts are looking strong. Keep up the good work.

Roland
02-19-08, 3:13 am
My H dog.....wassup big money, I see u killin that chest and arm workout, way to go brother.

Sir J-Werk
02-19-08, 3:34 am
Mandang! Killing it with those db's Bro!

violator
02-19-08, 6:24 am
Nice Db work big guy....outstanding...

rob_in_korea
02-19-08, 6:46 am
I am doing great. Awesome Leg workout and looks like an outstanding Chest and Arms workout...

Hollow
02-19-08, 7:33 am
Solid chest/arm workout Hjayss. Throwing some big weights up on the Flat DB press!

Malloy1344
02-19-08, 1:47 pm
Way to toss those century marks around on DB presses. Lookin strong bro.

hjayss
02-20-08, 1:19 am
Hey bro just wanted to stop by and say all your workouts are looking strong. Keep up the good work.
thanks brother...means a lot ...

My H dog.....wassup big money, I see u killin that chest and arm workout, way to go brother.
hey their sir whats going on thanks for dropping in...

Mandang! Killing it with those db's Bro!
yeah I am really happy at the work I am doing with the db's especially on this cut..

Nice Db work big guy....outstanding...
thanks bro...yeah they are geting up there would be nice to see if I can get some heavier up butthe only go to 100...gonna see hopefully this sunday at quads with the abc crew...

I am doing great. Awesome Leg workout and looks like an outstanding Chest and Arms workout...
well I am a legaholic gotta represent...

Solid chest/arm workout Hjayss. Throwing some big weights up on the Flat DB press! Now if I can just get my bb bench up gonna cry when it happens...sniffle sniffle...300lbs...sniffle sniffle...x 1...sniffle sniffle..


Way to toss those century marks around on DB presses. Lookin strong bro.
sounds much stronger when you say it that way throwing up century's baby...ha ha ha ha ...

hjayss
02-20-08, 1:24 am
today was cardio and calves...
35 on the dreaded mill of doom........
did 10 sets on the leg press for calve raises last set was 14 plates...did 25 on each set...calves felt like were gonna stretch and pop...

violator
02-20-08, 2:33 am
today was cardio and calves...
35 on the dreaded mill of doom........
did 10 sets on the leg press for calve raises last set was 14 plates...did 25 on each set...calves felt like were gonna stretch and pop...

gotta love that cardio man....i spose it grows on u after a while..haha...heavy calve work there brother...hope u dont havta walk up any huge flights of stairs today...haha..

Nightshift
02-20-08, 4:12 am
Kickin ass as always brother!!!! Everything looks solid here!!!

hjayss
02-21-08, 1:29 am
gotta love that cardio man....i spose it grows on u after a while..haha...heavy calve work there brother...hope u dont havta walk up any huge flights of stairs today...haha..
AAAAAAAAAAAAHHHHHHH Dont say that word....lol...enemy number one stairs...

Kickin ass as always brother!!!! Everything looks solid here!!!
thanks bro ...what about your log are you still doing one...

hjayss
02-21-08, 1:44 am
rack pulls...oooooooooooooohhhhhh boy.....
225 x 12, 315 x 10, 395 x 8, 425 x 6, 445 x 4grip even with straps was kicking my ass today
seated low row 260 x 8, 300 x 8, 330 x 6
db rows x 100 4 sets of 20

standing military presses 135 x 10, 185 x 6, 205 x 6
front bb raises 55 x 10, 65 x 8, 75 x 4
seated bent over rows 5 sets til failure with the 25lb dumbells..
30 minutes on the dread piece and done...happy but I want more next week it is on.....the only thing that is going up is my seated low rows...any improvement is appreciated on this old body but like each and every one of us........ I........ WANT.........MORE......

Nightshift
02-21-08, 1:56 am
thanks bro ...what about your log are you still doing one...[/QUOTE]

Bite your tongue Cheif Wiggums!!! My log is up and running, I just took some time off from posting is all.

hjayss
02-21-08, 2:58 am
thanks bro ...what about your log are you still doing one...

Bite your tongue Cheif Wiggums!!! My log is up and running, I just took some time off from posting is all.[/QUOTE]

ohhh I saw you stopped on 1-13-08...thought you started another one ...

Hollow
02-21-08, 7:26 am
Great back and shoulder session hjayss! 4 sets of 20 on DB rows with 100's! Whoa baby!

hjayss
02-23-08, 1:32 am
Great back and shoulder session hjayss! 4 sets of 20 on DB rows with 100's! Whoa baby!

yeah I gotta do something the db's are limited to 100lb as my limit at this gym...thanks for stopping in bro..had a hard time logging on here last night...I was so pissed...

2-22-08 quads
had planned on going light but well...This dude showed me how to get the most outta my knee wraps so I was so happy I went nuts...lol...
squats 225 x 12, 315 10, 365 x 8, 405 x 5, 425 x 5, 445 x 5, 455 x 5 WRAPS

Sled 12 pies x 12, 16pies x 10, 18pies x 8, 20pies X 6, 22 PIES X 4WRAPS
ONE LEG ON THE SLED/CALVE RAISES....8PIES X 10/8PIES 25, 6PIES X 10/6PIES 25, 4PIES 10/ 4PIES X 25
LEG EXT...190 X10, 250 X 10, 2270 X 10
ONE LEG LEG EXT 80 X 10, 90 X 10, 100 X 10
SEATED LEG PRESS 405 X 4 SETS OF 10

simpleguy
02-23-08, 1:46 am
yeah I gotta do something the db's are limited to 100lb as my limit at this gym...thanks for stopping in bro..had a hard time logging on here last night...I was so pissed...

2-22-08 quads
had planned on going light but well...This dude showed me how to get the most outta my knee wraps so I was so happy I went nuts...lol...
squats 225 x 12, 315 10, 365 x 8, 405 x 5, 425 x 5, 445 x 5, 455 x 5 WRAPS

Sled 12 pies x 12, 16pies x 10, 18pies x 8, 20pies X 6, 22 PIES X 4WRAPS
ONE LEG ON THE SLED/CALVE RAISES....8PIES X 10/8PIES 25, 6PIES X 10/6PIES 25, 4PIES 10/ 4PIES X 25
LEG EXT...190 X10, 250 X 10, 2270 X 10
ONE LEG LEG EXT 80 X 10, 90 X 10, 100 X 10
SEATED LEG PRESS 405 X 4 SETS OF 10

great job Homer, very strong on the squats... and the sled as well

Hollow
02-23-08, 7:29 am
Outstanding quad work hjayss!

ironshaolin
02-23-08, 8:25 am
nice job dude, I need to get me some knee wraps. After leg press yesterday, my knee has been pretty sore. I thought it was just wrap and go, is this guy saying theres something else to do to get the most out of them?

hjayss
02-26-08, 1:06 am
great job Homer, very strong on the squats... and the sled as well
thanks bro..I had a ball I cant wait til friday more than I have ever wanted for leg day...

Outstanding quad work hjayss!
Thanks big money...

nice job dude, I need to get me some knee wraps. After leg press yesterday, my knee has been pretty sore. I thought it was just wrap and go, is this guy saying theres something else to do to get the most out of them?

Yeah just the way I was puttign them on and how tight I had em Also taking them off inbetween lifts It is an annoying process but the rewards are ten folds over...Trust me...I wish I could tape it to show everyone.....

hjayss
02-26-08, 2:02 am
CHEST
db flat press 80 4 sets of 12
incline bb press 135 x 12, 155 x 10, 175 x 8, 135 x 22
fly/incline db pres combo 5 sets of ten maxed out at 50
BICEP
ez curls 80 x 15, 90 x 12, 100 x 8, 110 x 6
standing alt curls 35 x 10, 40 x 8, 45 x 6, 30 x 12
hammer curls 45 x 12 4 sets
TRICEP
SKULLIE 5 sets with 70 for 10 reps
v bar pressdowns 80 x 12, 85 x 10, 87.5 x 8, 90 x 6
overhead ext machine 115 x 12, 130 x 10, 145 x 8

this took forever for some reason I was in there for 1 1/2 hour then 20 mins of cardio

violator
02-26-08, 2:31 am
solid workouts bro!, the chairman showing us how its done!

Hollow
02-26-08, 7:05 am
Solid session hjayss! Cardio after all that! Whoa!

Malloy1344
02-26-08, 11:24 am
Legs and Chest went well. Your squats are strong as hell bro. Awesome work.

rob_in_korea
02-26-08, 9:03 pm
Great workouts hjayss. The 100lb limit on DB's kind of sucks but rowing it 20 times is intense and the same goes with Incline BB Press 135x22. Great numbers all around.

-Rob

hjayss
02-27-08, 1:27 am
solid workouts bro!, the chairman showing us how its done!
ha ha ha ha wassup bro...I am more sore than last week..I WAS not sore last week
now I am happy....... :)

Solid session hjayss! Cardio after all that! Whoa!
yeah monday is a day I have to put my best foot forward this is the day that I sleep the night b4 and I am not tired and I do not need to sleep after my w/o so I really go all out...

Legs and Chest went well. Your squats are strong as hell bro. Awesome work.
well legs has too go well chest has to go well I got a lot of work today I want my calves to match my quads...I wil add a better ham routine shortly but now just hitting them indirectly is fine for now..

Great workouts hjayss. The 100lb limit on DB's kind of sucks but rowing it 20 times is intense and the same goes with Incline BB Press 135x22. Great numbers all around.
thanks bro it would be nice to see if I can go over the 100 mark I never have had a chance especially sence I missed he abc session with the fellas...quads had db's that go over 100...ut we adapt and overcome ..the most important thing is developement and I think that for me comes with the fly type movements...

-Rob

hjayss
02-27-08, 2:17 am
today...
I treated my ccalve to the most intense session to date....
20 sets..yes 20...
superset low squats pullie with plates on the floor feet set on the end to get a full stretch combined with leg press calve raises for the ifrst 6 sets that is 12sets 30 reps each with 3 plates on.....
then to the leg press for the big weight....
10 plates x 25
12 plates x 20
14 plates x 15
then one leg leg press calve raises 10 plates x 15
8 plates x 15
6 plates x 10
4 plates x 10
2 plates x 10
then did ineer outter for the last set hit em 8 reps each with the 2 plates...
30 mins on the dreaded mill of doom..and done...

Hollow
02-27-08, 7:39 am
Cramp! Outstanding calf session hjayss!

violator
02-27-08, 8:57 am
...superset low squats pullie with plates on the floor feet set on the end to get a full stretch combined with leg press calve raises for the ifrst 6 sets that is 12sets 30 reps each with 3 plates on.....

what the hell? i cant get my mind around that but it sounds crazy.....good work in the sled brazzo.....

Big Wides
02-27-08, 9:48 am
been a while since i stopped in here, doing one hell of a job bro. dieting isnt easy but neither is lifting the weights that you are either.....keep it up

dungeonlifter13
02-27-08, 9:51 am
Awesome work bro! You still cutting?

Malloy1344
02-27-08, 10:57 am
today...
I treated my ccalve to the most intense session to date....
20 sets..yes 20...
superset low squats pullie with plates on the floor feet set on the end to get a full stretch combined with leg press calve raises for the ifrst 6 sets that is 12sets 30 reps each with 3 plates on.....
then to the leg press for the big weight....
10 plates x 25
12 plates x 20
14 plates x 15
then one leg leg press calve raises 10 plates x 15
8 plates x 15
6 plates x 10
4 plates x 10
2 plates x 10
then did ineer outter for the last set hit em 8 reps each with the 2 plates...
30 mins on the dreaded mill of doom..and done...

that just looks painful....can't imagine how it felt, LOL

simpleguy
02-27-08, 11:04 am
it's good you could do cardio after that calf session, I probably couldn't lol

hjayss
02-28-08, 1:34 am
Cramp! Outstanding calf session hjayss!
ha ha ha yaeahhh baby...they are so sore I am histerical....

what the hell? i cant get my mind around that but it sounds crazy.....good work in the sled brazzo.....
It was crazy...gotta say try it...

been a while since i stopped in here, doing one hell of a job bro. dieting isnt easy but neither is lifting the weights that you are either.....keep it up
dedication..we all are in it and we all here have it...

Awesome work bro! You still cutting?
hey broo wassup yeah I am still cutting ha ha ha I know what you are saying...

that just looks painful....can't imagine how it felt, LOL
yup it is indeed painful...

it's good you could do cardio after that calf session, I probably couldn't lol

slow cardio...waliking is all I could muster...

hjayss
02-28-08, 1:40 am
Well my calves are sore as hell...made it hard to dead but this is dead off the floor week...
225 x 17, 305 x 12, 355 x 10, 405 x 8 drop to 225 x 12
low seated row machine 260 x 15, 295 x 3 sets of 10
db rows 100 x 3 sets of 15
pullups 2 sets of 8, 6
15 mins of cardio had a package .....I DID NOT WANNA MISS...MY CUTS CAME IN and...my pak,,and flex,,the pak cover is slick first time I seen them up close......

violator
02-28-08, 7:48 am
its thermogenic time baby!!..haha...solid dead off the floor bro!

Hollow
02-28-08, 10:06 am
Looks like it is Christmas all over! Solid back workout Hjayss!

Malloy1344
02-28-08, 10:10 am
Well my calves are sore as hell...made it hard to dead but this is dead off the floor week...
225 x 17, 305 x 12, 355 x 10, 405 x 8 drop to 225 x 12
low seated row machine 260 x 15, 295 x 3 sets of 10
db rows 100 x 3 sets of 15
pullups 2 sets of 8, 6
15 mins of cardio had a package .....I DID NOT WANNA MISS...MY CUTS CAME IN and...my pak,,and flex,,the pak cover is slick first time I seen them up close......

Nice deads there bro. Monster back session.

hjayss
02-29-08, 1:12 am
its thermogenic time baby!!..haha...solid dead off the floor bro!
yeah I know cuts is helping down this road 13 pounds and counting...

Looks like it is Christmas all over! Solid back workout Hjayss!
Its christmas all over the world.........sorry like that song...thanks bro...

Nice deads there bro. Monster back session.

I really wanted to try something new More reps after a somewhat heavy deads sesion...heavy for me light to others mayby....It worked I am on a six day split this week legs friday and shoulders saturday...

hjayss
02-29-08, 1:20 am
Did some seated bicep curls 5 sets started at 135 and went down to 75 8 reps up to 25 reps on the last set....
then I beat the hell outta forearms...65lb standing wrist curls.. 10 sets til failure til it burned til I could not force another wrist curl...
30 mins on the dread mill...

violator
02-29-08, 8:12 am
damn...nice work on the meathooks there bro, i swear im gonna get me some of those heavy grips soon....looks like they pay off....

hjayss
03-01-08, 2:08 am
I forgot my wraps...aaaaaaaaaaaahhhhhhhhhhhh oh well decided to just go light this week
went for more reps took a little more time to rest...
135 x 20, 225 x 18, 275 x 15, 315 x 15, 365 x 10 dropped to 225 repped out 28 ouch real fast low like florida...low low low low low ....
hit the sled for a calve quad superset...
12 pies x 15/calves x 30, 16pies x 12/ calves 30, 18 pies x 10/ calves x10,
one legged 4pies 3 sets of 10
leg ext 190 5 sets of 10
one leg 70 x 10, 80 x 10, 90 x 10
seated leg press 2 sets of 405
no cardio went home ham was really acting up now I am standing here at work sore already gonna be dead later on...

violator
03-01-08, 2:28 am
fuck homer!....ur a machine, a 28rep widowmaker with 225!!!, just insane bro!, & then sled work from there!!!!????, are you sure ur not some sort of cyborg homer sent from springfield to beat down the iron!!??....just simply outstanding my friend...

13lbs down, what u weighing in at now?, & BF?

Hollow
03-01-08, 3:14 am
Hjayss the mean repping machine! That was one hell of an intense workout!

hjayss
03-05-08, 1:18 am
fuck homer!....ur a machine, a 28rep widowmaker with 225!!!, just insane bro!, & then sled work from there!!!!????, are you sure ur not some sort of cyborg homer sent from springfield to beat down the iron!!??....just simply outstanding my friend...

13lbs down, what u weighing in at now?, & BF?
ha ha ha ha ...mmmmmmmmmmmmmmmmmmwwwwwaa ha ha ha ha ...laser sounds ha ha ha ha ..nah but yeah I am still mad sore and it is tuesday...I got what I WANTED A NEW LEVEL OF SORENESS ...I was tired of just regular soreness...lol...

Hjayss the mean repping machine! That was one hell of an intense workout!
thanks bro I get most of these ideas from you guys here..I go in thinking damn violater did this or hollow big wides...roland...or nightshift..you all are so inspiring in ways you do not know..I WANTED TO PUNCH SOMEBODY AROUND SATURDAY NIGHT WHEN I was watching grindhouse...

hjayss
03-05-08, 1:35 am
I was only planning to do one week like this but this really works for me..chest and arms...
so I got some barbell work in felt great
bb flat bench press...135 x 20, 185 x 15, 205 x 10, 225 x 6, 245 x 4
incline bb/fly combo plate...
135 x 10,35 x 8, 135 x 8, 35 x 8, 135 x 8, 35 x 8
did some incline db work with the 70's everyone was doing chest so I found a bench tucked myself away in the corner and repped out with the 70's 4 sets of 10

only did 2 movements each for arms gonna hit bi's again thursday..
ez bar standing/v bar press downs..
80 x 15/80 x 12, 90 x 12/85 x 10, 100 x 8/87.5 x 6, 80 x 10/90 x 6
standing alt curls/skullies
35 x 12/80 x 8, 40 x 8/85 x 6, 45 x 8/90 x 6

40 mins of the dreaded but needed cardio...
I do not knw what happened but scale now says 230 which means I have lost 18 pounds..wtf...I am way ahead of schedule..

tusday did calve and cardio work got to the gym way early did not work monday so it was cool to be outta the gym b4 married with children came on so got to watch that at hme..I dod not know why I love that damn show...

so went down like this.calve raises on the sled..12 pies x 30, 14 pies x 15, 16pies x 15 then I tooke it down to 8pies and did one legged calve raises 15 reps went down 2 pies each time til 2 pies left repped it til I could not any more...only rest was time took to either take off a plate or put one on...obviously I was not moving to fast though...lol..
then 40 mins on the dreadmill..

violator
03-05-08, 2:11 am
nice work bro, great sled calves there!, what the hell is the bb/fly combo plate????

18lbs!!!, shit bro, thats awesome!!

hjayss
03-05-08, 2:45 am
nice work bro, great sled calves there!, what the hell is the bb/fly combo plate????

18lbs!!!, shit bro, thats awesome!!

well in the grand schem of pies and donuts...it seemed fitting to call my supersetts combo plates...lol...18 lbs I was like wtf..jumped on the scale and of like 5 times...

violator
03-05-08, 4:11 am
well in the grand schem of pies and donuts...it seemed fitting to call my supersetts combo plates...lol...18 lbs I was like wtf..jumped on the scale and of like 5 times...

haha.....yeah, congrats man, whats ur BF% at now?

rob_in_korea
03-05-08, 6:25 am
Awesome workouts hjayss. Congrats on losing 18lbs, that's great.

-Rob

Hollow
03-05-08, 7:10 am
First off Congrats on dropping 18 lbs! That was a great Chest/Arm workout you had Hjayss! Lol...I think there is a little Al Bundy in all of us.

Hollow
03-05-08, 7:15 am
ha ha ha ha ...mmmmmmmmmmmmmmmmmmwwwwwaa ha ha ha ha ...laser sounds ha ha ha ha ..nah but yeah I am still mad sore and it is tuesday...I got what I WANTED A NEW LEVEL OF SORENESS ...I was tired of just regular soreness...lol...

thanks bro I get most of these ideas from you guys here..I go in thinking damn violater did this or hollow big wides...roland...or nightshift..you all are so inspiring in ways you do not know..I WANTED TO PUNCH SOMEBODY AROUND SATURDAY NIGHT WHEN I was watching grindhouse...

I think we all inspire each other to push ourselves that extra little bit!

hjayss
03-06-08, 1:21 am
haha.....yeah, congrats man, whats ur BF% at now?
good question...I ned to find that out...

Awesome workouts hjayss. Congrats on losing 18lbs, that's great.

-Rob
thanks rob yes it is I am gonna have to change my goal the good thing is I can see all or most of the work I put in comming out and I have not lost much size as well.

First off Congrats on dropping 18 lbs! That was a great Chest/Arm workout you had Hjayss! Lol...I think there is a little Al Bundy in all of us.
I love that show....

I think we all inspire each other to push ourselves that extra little bit!
so true...that is why I love the forum and its members....

On another note be sure to congratulate ox on his article in muscular developement...

hjayss
03-06-08, 1:32 am
working back alone this week so all effort went in..
deads off the floor..got a new pr
225 x 12, 315 x 10, 365 x 8, 405 x 6, 425 x 3, 435 x 1,
seated row
260 x 10, 305 4 sets of 10 last set the damn plate slipped off in the middle of the pull gotta fina a way to keep the plate on their...
chest assisted rows 4 pies 3 sets of 8
db rows 3 sets this time I used h bench for support on the first 2 sets...felt funy after not using the bench for support for so long...100 3 sets of 15
30 mins of cardio did a few intervals of 30 high then lower speed about 5 times gotta get use to it..

violator
03-06-08, 2:35 am
congrats on the PR big man!, nice work!, even more outstanding considering ur cutting!!
shit bro, plates slippin off in the middle of reps!!??, be careful G, dont wanna see u injured...

simpleguy
03-06-08, 8:40 am
working back alone this week so all effort went in..
deads off the floor..got a new pr
225 x 12, 315 x 10, 365 x 8, 405 x 6, 425 x 3, 435 x 1,
seated row
260 x 10, 305 4 sets of 10 last set the damn plate slipped off in the middle of the pull gotta fina a way to keep the plate on their...
chest assisted rows 4 pies 3 sets of 8
db rows 3 sets this time I used h bench for support on the first 2 sets...felt funy after not using the bench for support for so long...100 3 sets of 15
30 mins of cardio did a few intervals of 30 high then lower speed about 5 times gotta get use to it..

solid work Homer... great job with the pr; be careful with those slipping plates lol

Pizzalamp
03-06-08, 6:49 pm
journey is looking great bro

im subbed!

dungeonlifter13
03-06-08, 7:47 pm
Awesome work bro! 18 lbs, and your still hitting PRs. Your a machine my friend.

Hollow
03-06-08, 8:43 pm
Freaking "A" hjayss! Congrats on the PR! Great Back workout!

hjayss
03-07-08, 1:09 am
congrats on the PR big man!, nice work!, even more outstanding considering ur cutting!!
shit bro, plates slippin off in the middle of reps!!??, be careful G, dont wanna see u injured...yeah you have to keep the weight stacking on...I can not except excuses i SHOULD BE DOING MUCH MORE...


solid work Homer... great job with the pr; be careful with those slipping plates lol
yeah I am gonna get my own pin to bring with me to the gym to hold those pasates on there

journey is looking great bro

im subbed!glad to hear thanks for the added support...a man is only as good as his supprt system..


Awesome work bro! 18 lbs, and your still hitting PRs. Your a machine my friend.thanks bro...I saw the new avi bro looking huge bro...


Freaking "A" hjayss! Congrats on the PR! Great Back workout!
thank you there sir...

Hey gonna swing by and check you all out later and see what you got going on HOPE YOU ALL ARE DOING YOUR BEST IN THE GYM....

hjayss
03-07-08, 1:17 am
superset alert...superset alert...superset alert...
cgbp/seated cambered bar curls
135 x 15/90 x 10, 185 x 6/100 x 8, 205 x 4/110 x 6
db preacher curls/rope press downs
45 x 10/75 x 10, 50 x 8, 82.5 x 8, 55 x 6/87.5 x 6
that was enough just wanted to get some weight on em not to many movements I already hit em once this week dont wanna over do it..
30 on the thead...

supps I am taking...drum role please...
post work outmeal & beta alanine
durig bcaa stak universal
b4 cardio cuts
after meal shake and beta al...
a little later another pak of cuts
flex with last meal of the day

Hollow
03-07-08, 7:11 am
Solid arm and cardio session hjayss and your supp line up looks pretty damn good.

violator
03-07-08, 8:32 am
Do u slam good ol vitC as well????

hjayss
03-08-08, 1:39 am
Solid arm and cardio session hjayss and your supp line up looks pretty damn good.
yes sir trying to keep it simple as possible......

Do u slam good ol vitC as well????
well it is in the bcaa drink I have and I drink OJ...EVERY MORNING AT WORK IT IS FREE HA HA HA HA ...


squats mmm mm mm I went with a higher rep scheme today just for the hell of it...
135 x 21, 225 x 18, 315 x 15, 365 x 12......225 x 15...135 x 12 ouch yes no rest on those ast 3 sets..threw plates everywhere so I could get back under the bar real quick...
sled.. .12 pies 22 reps, 16 pies 17 reps, 18 x 12
calve raises 12 pies...30,16pies x 30, 18 x 30 , 8pies x 62 reps ouch was shooting for 10 reps my buddy told me Ishould try that to spark some new growth i nthe calves..
leg ext 210 x 10, 230 x 8, 250 x 6, 170 x 15
seated leg press 405 x 4 sets of 12
no cardio those squats wore me out..I WANNA LEAVE WORK EARLY i AM REALLY SORE AS HELL NOW AND IT IS ONLY 12:00 AAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAHHHHHHHHHHHHHHHHHHH HHHHHHHH

simpleguy
03-08-08, 1:41 am
man, those drop sets on squats are lookin good
and hell, 62 reps for calves, that's crazy

great work Homer

Hollow
03-08-08, 7:33 am
Hey Hjayss are you still moving? How come no cardio...just kidding! That was one hell of a leg session...wow!

Pizzalamp
03-10-08, 1:51 am
damn i never wanna do legs w/ u!!

violator
03-10-08, 4:38 am
damn i never wanna do legs w/ u!!

haha...yeah, the chairman will fuck us up.....

nice work HJ, high reps...must b killin the wheels today....solid performance as usual..

hjayss
03-11-08, 3:14 am
man, those drop sets on squats are lookin good
and hell, 62 reps for calves, that's crazy

great work Homer
yes they were a beast but I have been lagging time to up the anti..


Hey Hjayss are you still moving? How come no cardio...just kidding! That was one hell of a leg session...wow!
ha ha ha uhhh cardio well just lugging the plates around is enough cardio...lol..

damn i never wanna do legs w/ u!!
got a good laugh..thanks bro

haha...yeah, the chairman will fuck us up.....

nice work HJ, high reps...must b killin the wheels today....solid performance as usual..

hell yeah..fellas I gotta let you in on this man this beta alanine is amazing..I AM NOT SORE IN FACT SUNDAY i WAS READY TO DO LEGS AGAIN..no joke...I am usually sore for at least 5 days...I saw it in g-diesels regimen and decided to read up on it and man this stufff is amazing takes about a slid weak to flood your system bu tafter that man it is clear sailing ...

hjayss
03-11-08, 3:26 am
With my new found love for beta-alanine I can get back to my fav split..
mon..chest and biceps
tuesday..cardio abs(they are smoothing down times to get em ready)..calves
wednesday back triceps forearms
thursday...shoulders
legs on friday...
worked out at home so nothing really to call home about lotta reps not many sets..
My bench well it is time for a new bench..
5 sets of incline bb bench press supersetted with incline flys
205 5 sets of 10/35 5 sets of 10
inline bb curls 30 x 10, 35 x 8, 40 x 6...30 x 8
standing alt curls 35 5 sets of 12
I ran for 30 mins while I wached married with children...really keeps your spirits up to have something to keep your mind off the grind I AM GOING THROUGH RIGHT NOW...JUST ORDERED A new shirt white "suat" more uni liver...and animal max...new split new supps new gear..

Roland
03-11-08, 3:30 am
Good stuff brother...I was gonna try beta alanine myself...how do you like it, is it strong?

hjayss
03-11-08, 5:38 am
Good stuff brother...I was gonna try beta alanine myself...how do you like it, is it strong?

kinda tingly..not strong though..you tingle all over..at least I do..I sleep better as well got to 5 hours most ever for me..I usually sleep in 2-3 hour shifts...

violator
03-11-08, 6:45 am
...really keeps your spirits up to have something to keep your mind off the grind..

damn right, cardio wouldnt b the same without my mp3 player....interesting stuff about the beta alanine...where did u buy urs from, ive looked at every pharmacy here, but couldnt find shit...

jac71
03-11-08, 7:30 am
Wats up H? Haven't been over here in a while..I see you keep hittin it hard as usual bro...wouldn't expect any less, keep it up!!

Hollow
03-11-08, 7:33 am
Killing the iron at home, good workout hjayss! Married with Children can easily make cardio fun to do...lol!

Pizzalamp
03-12-08, 1:35 am
With my new found love for beta-alanine I can get back to my fav split..
mon..chest and biceps
tuesday..cardio abs(they are smoothing down times to get em ready)..calves
wednesday back triceps forearms
thursday...shoulders
legs on friday...
worked out at home so nothing really to call home about lotta reps not many sets..
My bench well it is time for a new bench..
5 sets of incline bb bench press supersetted with incline flys
205 5 sets of 10/35 5 sets of 10
inline bb curls 30 x 10, 35 x 8, 40 x 6...30 x 8
standing alt curls 35 5 sets of 12
I ran for 30 mins while I wached married with children...really keeps your spirits up to have something to keep your mind off the grind I AM GOING THROUGH RIGHT NOW...JUST ORDERED A new shirt white "suat" more uni liver...and animal max...new split new supps new gear..

looking good!
married w/ children=best show ever

hjayss
03-12-08, 1:38 am
damn right, cardio wouldnt b the same without my mp3 player....interesting stuff about the beta alanine...where did u buy urs from, ive looked at every pharmacy here, but couldnt find shit...
well I will pm you..

Wats up H? Haven't been over here in a while..I see you keep hittin it hard as usual bro...wouldn't expect any less, keep it up!!
you know the business...we need to set up another chest session I really mised a good one..

Killing the iron at home, good workout hjayss! Married with Children can easily make cardio fun to do...lol!
ha ha ha love that show they took the a-team off and putthis in its place I can dig that..

looking good!
married w/ children=best show ever

yes sir not a show like it...I always laugh even though I already seen it

hjayss
03-12-08, 1:43 am
I hit the dreadded mill of doom for a spell 35 mins...
hit the sled for two calves presses....5 sets 8 plates 50 reps each
then one leggged calve presses 5 sets 15 reps with 6 plates
I was glad I was not working back today there were actually lines wating for the mahines I probably would have been doing deads anywaybut damn.....

simpleguy
03-12-08, 1:53 am
With my new found love for beta-alanine I can get back to my fav split..
mon..chest and biceps
tuesday..cardio abs(they are smoothing down times to get em ready)..calves
wednesday back triceps forearms
thursday...shoulders
legs on friday...
worked out at home so nothing really to call home about lotta reps not many sets..
My bench well it is time for a new bench..
5 sets of incline bb bench press supersetted with incline flys
205 5 sets of 10/35 5 sets of 10
inline bb curls 30 x 10, 35 x 8, 40 x 6...30 x 8
standing alt curls 35 5 sets of 12
I ran for 30 mins while I wached married with children...really keeps your spirits up to have something to keep your mind off the grind I AM GOING THROUGH RIGHT NOW...JUST ORDERED A new shirt white "suat" more uni liver...and animal max...new split new supps new gear..

solid session Homer... Married with children, I can watch this stuff forever; Al Bundy is my favourite

Roland
03-12-08, 2:45 am
I hit the dreadded mill of doom for a spell 35 mins...
hit the sled for two calves presses....5 sets 8 plates 50 reps each
then one leggged calve presses 5 sets 15 reps with 6 plates
I was glad I was not working back today there were actually lines wating for the mahines I probably would have been doing deads anywaybut damn.....

good stuff my brother...

Phil800101
03-12-08, 3:02 am
I hit the dreadded mill of doom for a spell 35 mins...
hit the sled for two calves presses....5 sets 8 plates 50 reps each
then one leggged calve presses 5 sets 15 reps with 6 plates
I was glad I was not working back today there were actually lines wating for the mahines I probably would have been doing deads anywaybut damn.....

Cardio sucks.

violator
03-12-08, 3:36 am
hahaha...'mill of doom'..haha....
wheres that PM bro?....

jac71
03-12-08, 4:47 am
I hit the dreadded mill of doom for a spell 35 mins...
hit the sled for two calves presses....5 sets 8 plates 50 reps each
then one leggged calve presses 5 sets 15 reps with 6 plates
I was glad I was not working back today there were actually lines wating for the mahines I probably would have been doing deads anywaybut damn.....

ah cardio!! yes we should be planning another session very soon!! Any ideas on gyms? Any on the soooouth side?!?!?

Hollow
03-12-08, 7:25 am
Impressive Calf and Cardio work hjayss!

Pizzalamp
03-13-08, 1:05 am
I hit the dreadded mill of doom for a spell 35 mins...
hit the sled for two calves presses....5 sets 8 plates 50 reps each
then one leggged calve presses 5 sets 15 reps with 6 plates
I was glad I was not working back today there were actually lines wating for the mahines I probably would have been doing deads anywaybut damn.....

crazy calves! yikes!

hjayss
03-13-08, 1:10 am
solid session Homer... Married with children, I can watch this stuff forever; Al Bundy is my favourite
true...so true....

good stuff my brother...
thanks monster in training sir...

Cardio sucks.
yes the evil we all love to hate...

hahaha...'mill of doom'..haha....
wheres that PM bro?....
oh snap..ha ha ha I pmed g and big byrd some stuff and totally forgot..damnit..okay..here we go...gimmie 5 mis from posting

ah cardio!! yes we should be planning another session very soon!! Any ideas on gyms? Any on the soooouth side?!?!?
you guys were talking about a gym the dude is a power lifter lukes or smethig like that let me check my email I checked out the site and subscribed to it..they stopped sending me stuff though,,...

Impressive Calf and Cardio work hjayss!

thanks man trying my best to get these boys to show some signs of life...lol..I have the power just not the look ...really to be honest I AM LOST AT WHAT TO DO...

hjayss
03-13-08, 1:21 am
had a really bad day should have just went home after deads...just felt drained and loss of energy ...nice day the weight was low because I just felt weak as hell
225 x 12, 275 x 10, 350 x 8, 370 x 8,395 x 4, 405 took one shot barely got it off the floor.lowered down to 225 got 6 reps put the weight up on to chest assisted row/low row dual one single arm pullies...I DID CARDIO FIRST SO THAT MAY HAVE BEEN IT....30 MINS ON THE DREAD...
70 x 10/70 x 10, 115 x 8/90 x 10, 160 x 6/90 x 10,
seated two hand row 260 5 sets x 10
db rows 80 5 sets of 10(yes it was that bad..wtf..when I got home I wanted to do it all again...I got a burst of energy ohhh well sleep was important

Phil800101
03-13-08, 2:06 am
We all have bad days, it's part of the game. True, it very well might have been the cardio. I wish I could put up your "bad day" numbers on a good day, lol. All in due time...

krazyassmexican
03-13-08, 10:10 am
had a really bad day should have just went home after deads...just felt drained and loss of energy ...nice day the weight was low because I just felt weak as hell
225 x 12, 275 x 10, 350 x 8, 370 x 8,395 x 4, 405 took one shot barely got it off the floor.lowered down to 225 got 6 reps put the weight up on to chest assisted row/low row dual one single arm pullies...I DID CARDIO FIRST SO THAT MAY HAVE BEEN IT....30 MINS ON THE DREAD...
70 x 10/70 x 10, 115 x 8/90 x 10, 160 x 6/90 x 10,
seated two hand row 260 5 sets x 10
db rows 80 5 sets of 10(yes it was that bad..wtf..when I got home I wanted to do it all again...I got a burst of energy ohhh well sleep was important

keep it up homer

Hollow
03-13-08, 10:34 am
Hey hjayss we all have off days. The cardio prior to the workout may have just depleted the tank enough on you to affect the back session. It might be best to keep the cardio till the end or at least a few hours before hitting the iron. Just my two cents bro!

jac71
03-13-08, 10:46 am
I agree with Hollow1....the cardio might have done you in H but still pretty damn good pulling!!

hjayss
03-14-08, 1:41 am
We all have bad days, it's part of the game. True, it very well might have been the cardio. I wish I could put up your "bad day" numbers on a good day, lol. All in due time...
ha ha ha yeah thanks bro...I say the same thing when I look at like big ant or IRBS those power guys they are like bad day I I could only get 500 on the bench today...lol..

keep it up homer
no doubt big money

Hey hjayss we all have off days. The cardio prior to the workout may have just depleted the tank enough on you to affect the back session. It might be best to keep the cardio till the end or at least a few hours before hitting the iron. Just my two cents bro!
I know better...I know better..I know better ...that was stupid..

I agree with Hollow1....the cardio might have done you in H but still pretty damn good pulling!!

ha ha wassup my wife is like when is your next session I need my massages ...ha ha ha ha

Nothing today it was a much needed rest day no cardio no nothing I had a bad sleeping day wednesday..I was amped after the w/o wtf......so slept today feel great now gonna hit legs friday

hjayss
03-15-08, 1:20 am
smitty squats 225 x 20, 315 x 15, 365 x 12, 405 x 8, 455 x 6(getting back in the grove energy was through the roof...
leg press 16 x 15, 20 x 10, wraps 22 x 6,22+50lbs 3 reps felt great mmmm ohhh baby
leg ext two legged 210 x 15, 230 x 10, 250 x 10
one legged ext 70 5 sets of 10
front squats 135 5 sets of 6 each I was burnt out but well look at that I am at gonna say 90+ % of what I know is coming soon...
I cant wait to get back on a mass buildin schedule gonna be some shit in the city...

Phil800101
03-15-08, 1:28 am
Looking good bro, nice work! Glad to see you're getting back in your groove. I can feel the excitement through your post, lol. I bet once you finish this cut, and then some maintenance, your bulk is going to be insane.

simpleguy
03-15-08, 2:14 am
smitty squats 225 x 20, 315 x 15, 365 x 12, 405 x 8, 455 x 6(getting back in the grove energy was through the roof...
leg press 16 x 15, 20 x 10, wraps 22 x 6,22+50lbs 3 reps felt great mmmm ohhh baby
leg ext two legged 210 x 15, 230 x 10, 250 x 10
one legged ext 70 5 sets of 10
front squats 135 5 sets of 6 each I was burnt out but well look at that I am at gonna say 90+ % of what I know is coming soon...
I cant wait to get back on a mass buildin schedule gonna be some shit in the city...

good workout Homer... lookin strong on the leg press

Hollow
03-15-08, 6:49 am
Hjayss back in the groove! Great leg session!

Mutant
03-15-08, 12:02 pm
What up Homer. Nice leg session. SO for thos eof us that just barely visited your journey can you give us the rundown of your stats and get us up to speed on your progress? I read the first couple pages of this thread and I'm excited to see how far you've come.

Pizzalamp
03-16-08, 7:57 pm
great workout!!

your squats are scary strong!

Elite
03-16-08, 8:33 pm
great workout!!

your squats are scary strong!

x2

Also kudo's for mixing in front squats. Zerchers next for Homer!

hjayss
03-18-08, 1:37 am
Looking good bro, nice work! Glad to see you're getting back in your groove. I can feel the excitement through your post, lol. I bet once you finish this cut, and then some maintenance, your bulk is going to be insane.
I feel it when I look...However I am not sore and it is monday......

good workout Homer... lookin strong on the leg press
thanks man I had this dude working in with me he went up I went up nobody wanted to be the one to say thats enough I finally gave in it was fun though we really pushed each other to I like that..

Hjayss back in the groove! Great leg session!
yeah I am getting there

What up Homer. Nice leg session. SO for thos eof us that just barely visited your journey can you give us the rundown of your stats and get us up to speed on your progress? I read the first couple pages of this thread and I'm excited to see how far you've come.
I had another log that I had stopped when I hurt my knee It cam back by popuar demand..lol...this was it...http://forum.animalpak.com/showthread.php?t=5155&page=53&highlight=homer I gotta say I came a long way..on the important(core lifts) lift I will name those
bench b4 I started my log my bench was 90lbs -now 285, deads I started out at 185 now it is 435 my squats from 225 to 505 was my highest..If you got time to read that other log than knock your self out it was a long log......




great workout!!

your squats are scary strong!

getting better and better every week...thanks bro
yes sir..they are ...

x2

Also kudo's for mixing in front squats. Zerchers next for Homer!

what are those I hear about hem but I have just been to lazy to google em ..

norrim1
03-18-08, 1:39 am
I took a look through your old log and it's amazing how far you've come bro. You have a great attitude and it definantly shows in your training. Keep up the good work bro.

hjayss
03-18-08, 1:52 am
supersetted bb flat bench press/ db fly combo plate
135 x 12/35 x 10, 185 x 10/40 x 8, 225 x 8/30 x 8, 135 x 15/ 30 x 6
incline bb press/ db fly 135 x 12/30 x 10, 155 x 10/35 x 10, 185 x 8/40 x 8
cable crossovers standi8ng ez curl
30 x 10/80 x 12, 35 x 8/90 x 10, 40 x 8/100 x 6
standing alt db curls 40 x 10, 45 x 10, 50 x 6
took the 40 pound pre loaded ez bar and did 3 sets of 50 fo de forearms...
15 mins diffrent intervals on the dreaded mill of doom..

simpleguy
03-18-08, 2:17 am
supersetted bb flat bench press/ db fly combo plate
135 x 12/35 x 10, 185 x 10/40 x 8, 225 x 8/30 x 8, 135 x 15/ 30 x 6
incline bb press/ db fly 135 x 12/30 x 10, 155 x 10/35 x 10, 185 x 8/40 x 8
cable crossovers standi8ng ez curl
30 x 10/80 x 12, 35 x 8/90 x 10, 40 x 8/100 x 6
standing alt db curls 40 x 10, 45 x 10, 50 x 6
took the 40 pound pre loaded ez bar and did 3 sets of 50 fo de forearms...
15 mins diffrent intervals on the dreaded mill of doom..

great job on the supersets Homer and the 50 reps sets on the forearms

how do you like doing intervals? sometimes I find it more of a challenge, no need to do it for 45 min, and it's less boring

hjayss
03-18-08, 2:34 am
I took a look through your old log and it's amazing how far you've come bro. You have a great attitude and it definantly shows in your training. Keep up the good work bro.
yeah I think you have made them same efforts as well..

great job on the supersets Homer and the 50 reps sets on the forearms

how do you like doing intervals? sometimes I find it more of a challenge, no need to do it for 45 min, and it's less boring

I am just getting into the intervals I like it I have to find a good mill though when I run to hard it makes a lot of noise...lol...