PDA

View Full Version : ATLMusclBro5's Journey



Pages : [1] 2

ATLMusclBro5
01-28-08, 11:16 pm
Sup brothers.

I've gone back and forth in my head about whether or not I should attempt to chronicle my experiences in bodybuilding. I've trained off and on since college and a lot more seriously the last few years. I even competed for the first time in 2007 (what an experience). I greatly enjoy reading about the triumphs and trials of other brothers here in the Forvm. At the end of the day, I think it's time I give a little something back. I hope that my thoughts and commentary are well received and motivates other brothers to constantly pursue the "ANIMAL" lifestyle.

I am ATLMusclBro5. This is my journey.

hjayss
01-29-08, 3:03 am
okay...hope we all can do the same for you bro..glad to see you got a log started...

Ricky P
01-29-08, 3:06 am
Looking forward to reading about your experiences, sounds interesting. I'm in.

ATLMusclBro5
01-30-08, 12:54 pm
Sup brothers.

This is my first week back in the gym after nearly 4 weeks off from training. For the last several years, I've spent the first 21 days of the year on a fast with my church. The primary paramerer of the fast is "no pleasurable thing" which translates into no meats, no sweets, no bread, no dairy (also known as a Daniel's Fast) and a few other "off-limits" activities (excessive entertainment, working out, sex, etc.). This year, it was a good time for me to rest my body, refocus my mind, and prepare myself for the year ahead.

I started the fast on January 1 weighing about 232# and ended the fast 21 days later around 220# and feeling pretty sluggish. It's taken about a week, but my appetite has slowly returned and my metabolism is kicking into gear again.

On Monday, January 28, I started my "bodybuilding diet". I'm working hard to keep my protein intake at no less than 200 grams per day, eating primarily chicken and whey protein, clean carbs (brown rice, sweet potatos, fruits and vegetables), water, and keeping my sweet tooth in check.

I am ATLMusclBro5. This is my journey.

Ricky P
01-30-08, 12:56 pm
Off to a good start, the diet is by far the most important part. Good luck.

ATLMusclBro5
02-01-08, 10:56 pm
Sup brothers.

I finished my first week back in the gym and well...I survived. It just wasn't pretty.

Monday: Legs
Met w/ my trainer for leg day. Always brutal for me at 6'1" trying to do walking lunges and squats. Not sure if I just have further to travel than some of the other guys! Or maybe I just gotta get my a$$ back on the treadmill. Either way, first day back in the gym, doing legs, and 30 min later, I was laid out on the floor. My trainer laughed and showed me some mercy. But still made me finish the workout. He says in another week or so, I'll be back in the full rotation. Surprisingly, that's exactly where I want to be...but I'm fully aware of what that requires. Anyway, I was determined not to taste or see my oatmeal again, so I continued to lay on my back until the sensation to puke finally passed. Finished 3 sets of walking lunges (one regular set, 2 supersets) and leg day was a wrap.


Tuesday: Chest
Trained chest on my own today. First time a new gym about 10 minutes from my spot. Everything is the place is brand new. Hammer Strength everywhere. Dumbbells up to 120# (can't wait to hit those. No pool, no sauna, no racquetball, no paying for crap I'll never use. Finally, just a gym. My chest measures in at a mind-blowing 43". WTF. I'm 6'1" with a freakin' bird chest. Maybe I'm taking the measurements in the wrong place. Anyway, gotta get it to grow this year. Started w/ incline presses and incline flyes (superset), moved to flat bench presses with dumbbells (pyramid up and down), then declines on the Hammer Strength machine press. Ran out of time, otherwise, i'd throw in some cable x-overs.

ATLMusclBro5
02-01-08, 11:23 pm
Wednesday: Back
Met w/ my trainer again today. Back day is equally brutal as leg day for me. Again, not sure if it's because of the long limbs or my sucky endurance. Either way, it's a shocker. The twist...we started with abs. I haven't done any ab work in weeks, so I know this is gonna be tough. Surprisingly, I get through it feeling pretty good...just not knowing what's coming next. Anyway, my trainer starts us through a numbing superset of double arm rows w/ dumbbells, single arm rows with dumbbells, pull-ups, lat pulldowns, and machine rows. I'm stumbling around by the end...back is on FIRE!!! Then we finish off with abs again. This time, sit-ups on the decline bench while someone tosses the medicine ball. Four sets, 20 reps each.

Thursday: Arms
On my own today for a quick arm workout. Shoulders first. Lateral raises, rear delt raises w/ dumbbells, front raises w/ a 45# plate, hammer curls (5 sets, 15 reps each), tricep extensions. By midday, I need an Advil.

Friday: Off
Usually don't train on Fridays. Tends to be a busy day for me. I needed the rest anyway. Abs are still very sore from Wednesday...hurts to cough...seriously. Biceps are hurting from heavy hammers on Thursday, but feel hard and looking pumped. Solid 18" cold. I smirk when I think that 20" is well within reach.

I am ATLMusclbro. This is my journey.

Dozer
02-02-08, 2:04 am
Good luck with your journey man! I took two weeks off a year before this last summer, I had my tonsils out, and getting back into the game was tough. Keep up the hard work!

Ricky P
02-02-08, 3:45 am
Yeah the beginning is by far the hardest part. Once you get into your groove, you'll be fine. Just keep going hard at it! Get some.

ATLMusclBro5
02-04-08, 11:37 am
Saturday: Posing Practice

Met with my trainer and two of my training partners for posing practice at 9 AM. My trainer wants us to look our best on stage, so he's starting us out early with practicing our stage presence. I haven't been doing much cardio lately, so I was huffin' and puffin' after a few rounds of quarter turns. I'm always amazed at how effortless my trainer makes posing look. I'm getting better...gaining more confidence every time i put on my poser, but still have a ways to go. I can definitely see some change in my physique since I started eating again. I like it!! I'm just cramping and getting really sore from flexing my legs so hard. "Every pose starts with your legs" is what my trainer tells us all the time, so they damn well better be flexed! He's making us hold some of the poses for what seems like forever, but probably no more than a minute. At the end of the session, my trainer asks me to show the guys a one minute routine (like we'd have to do during prejudging). I run through the poses. Transitions are a little rough for some (tough to do turns on a rubber floor wearing socks...just too much friction!) but overall still felt pretty good. Not a bad way to start the day.

ATLMusclBro5
02-05-08, 12:17 pm
Sunday: Off day

Church in the morning, then went home to relax. Enjoyed the Super Bowl with one of my friends. We went out to dinner, watched the game, and had some great conversation.

ATLMusclBro5
02-05-08, 12:37 pm
Monday: Legs

I usually would meet my trainer for legs, but I forgot I had a meeting at work. So I hit the gym on my own before work (the travel time to my trainer is at least an hour round trip). I tried to keep the intensity high, but I didn't have as much time as I would have liked. Just gotta keep working on keeping my morning schedule. 6 am - out of bed, no excuses.

Warm-up (treadmill)
Leg extensions - 4 sets
Leg press - 4 sets
Standing leg curls - 4 sets
Walking lunges - 2 sets

Decent workout. Pushed myself w/ the reps (20 reps each set on leg press). Just gotta give myself more time.

Side note: Every now and again, I like "showing off" a little in the gym (not that anyone is watching). So I wore all black today...black t-shirt, black cross trainers, and black spandex tights! It was leg day so I wanted to see my legs pump up during the workout (that's my excuse at least). That's maybe slightly more narcissist than ANIMAL. Anyway, I actually got a few comments. One dude I usually chat with said he wanted tree trunks like mine! His wife said my legs looked like I was a speedskater (I wish I had quads like a skater!!). So I suppose people are noticing! Hopefully I motivated a few of my gym brothers and sisters. Either way, I left feeling pretty good.

Reacher34
02-05-08, 12:39 pm
Looking good, Redge. I'm in your corner, bro. We'll be watching...

ATLMusclBro5
02-06-08, 11:31 am
Looking good, Redge. I'm in your corner, bro. We'll be watching...

Thanks bro! Appreciate the support, big time! Only a few weeks left until the Expo! I'll be sure to hook up with you and the guys when we get to Columbus!!

ATLMusclBro5
02-06-08, 12:06 pm
Tuesday: Chest & Biceps

I trained chest on my own today. I had to hustle a little so I wouldn't be late for a staff meeting at work.

Warm-up on treadmill
Incline bench press w/ dumbbells superset with Incline dumbbell flys (4 sets)
Flat Smith Machine bench press (partial reps) (4 sets, 5432)
Dumbell bicep curls (4 sets, 2345)
Hammer Strength Decline machine superset with Machine concentration curls (3 sets)

Note: 5432 is the number of reps per set; 50 reps first set, 40 reps second set, etc.

I think the more interesting event of my day was a field trip I took with my co-workers to the Georgia Aquarium. It's billed as the world's largest aquarium at over 8 million gallons and has some amazing species on exhibit like the whale sharks (obviously living the ANIMAL lifesyle...they're pretty damn big!) and the beluga whales (I like them because the always look like they're ripped!!). Anyway, the thing about the tour the hit home the most was the story our tour guide told us about how the aquarium came about. Basically, Bernie Marcus (founder of Home Deopt) wanted to leave a lasting legacy on the city of Atlanta and made an ANIMAL-style donation to have the thing built. I think it's working...since over 5 million people have visited the spot since it opened less than 3 years ago!

Just something to think about I suppose. I don't know what sort of legacy I'll eventually leave, but until I find out, I know that by living the ANIMAL lifestyle, I can motivate a few people along the way.

I am ATLMusclBro5. This is my journey.

ATLMusclBro5
02-07-08, 1:33 pm
Wednesday: Back

Back day w/ my trainer. I'm not sure if he was pissed at us today, because this workout was hellacious!! I think at one point during the workout, all non-vital functions in my body were shut down so that any energy I had left could be available to move the weight. Here's my attempt to explain.

Round 1:
Dumbbell Rows (10 sets, weights pyramid down from 2-75# dumbbells to 2-30# dumbbells), 20 reps each drop
Assisted pull-ups, 15 reps
Hammer Strength rows (2-45# plates each side), 15 reps
Lat pulldowns, 15 reps (at this point, the weight doesn't really matter!)

I thought for sure that was the end of the workout. Just an intense, high-rep session and we're done. I couldn't have been more wrong.

Round 2: Repeat Round 1; dropping to 15 reps each set on DB Rows, increase by one plate each side on the HS Rows.

By the time I finally finished Round 2, it was close to the time for our session to end. My brain wasn't working anymore. I was just trying to move the weight as best I could and keep some sense of form. I thought for sure we were done. But like any good trainer would do, he starts Round 3.

Round 3: Repeat Round 1; dropping to 10 reps each set on DB rows, increase by one plate each side on HS rows (4 plates total each side).

By now, I'm definitely dragging my feet. I know at least one of my training partners has lapped me in the rotation and there's nothing I can do about it but endure the jabs from the other fellas. I remember having trouble keeping count and moving the weight (I'm laughing at myself as I type this!). My trainer and some of the guys were trying to motivate me but it didn't make much difference (but I did appreciate the support). Anyway, I finally finish about 25 minutes after the time the session should have ended. It wasn't pretty. But hey, I f#cking finished. Who knows how many reps we did. Someone do the math and tell me! HAHA! My brain and my lower back are still a little fried!

I am ATLMusclBro5. This is my journey (still laughing at myself!)

ATLMusclBro5
02-08-08, 6:16 pm
Thursday: Shoulders

Was late getting to the gym. Missed most of the ab workout/warm-up. It's never cool when I arrive late. My trainer definitely knows how to greet you so you feel "extra special". It's bad because I don't get to warm-up properly. I'm just jumping into heavy lifting, which can be quite a shock to my system. Just something else I have to work on.

It's another day of giant/supersets. My back is now very sore from the Wednesday's shock workout and my lower back is pretty tight. We start w/ rear delts, so my back will get no rest today.

Round 1
Rear delt raises w/ dumbbells, 20 reps, 5 sets pyramid down from 50# to 30#
Rear delt machine, 15 reps
Upright rows, 20 reps, 5 sets pyramid up from 50# to 90#

Round 2
Same as round 1, except reps are now at 15 all exercises

Round 3
Same as round 1, except reps sre now at 10 for Rear delts w/ dumbbells and upright rows

Dumbbell military presses, 4 sets, 10, 12, 15, then 20 reps
Shrugs, 2 sets, 20 reps

Once again, it's just a psychotic workout. But my trainer made a good point. Basically he said the his goal is to push us to failure then go way beyond that. But not just a few reps past failure...way beyond failure. That's how you grow. It was a simple statement, but it made sense to me. I guess it's finally sinking in. Anyway, I'm just amazed that I can endure these sessions. Having the other guys there and watching everyone work their a$$ off helps me more than I can explain.

I just gotta stop shortchanging myself and be on time.

ATLMusclBro5
02-11-08, 12:46 pm
Friday: Off

Definitely needed the rest. Shoulders and back were still feeling sore from Wednesday and Thursday.

Saturday: Posing practice and training

Ran through quarter turns and madatories plus some free posing. My trainer recommends I work on my angles a lot more during the free posing...basically I need to be a lot more conscious of where my arms and hands land if I'm gonna be a little more creative in my posing and transitions. He also suggested I practice holding every madatory pose for at least 10 seconds. I need to work on control (especially my midsection) and be a lot more comfortable flexing for longer periods of time...holding each shot long enough for the judges to see. Lots of good tips. For better or for worse, my trainer never lets up!!

The workout was a little more straight forward. Hit chest, bis and tris and a round of legs. Nothing I couldn't survive.

Sunday: Off

Church in the morning and had lunch w/ friends afterwards. Watched the Grammys with my roommate then started watching an old competition DVD from the 2005 Ironman. By the time I started the DVD, it was close to midnight, so I didn't watch much. Have to train legs on Monday morning, so I definitely need the rest.

Reacher34
02-11-08, 6:35 pm
Good luck with legs. Maybe gonna throw in some walking lunges like at Bodyplex? haha....

ATLMusclBro5
02-12-08, 3:12 pm
Monday: Legs

Not sure if I mentioned this on Saturday's posting, but my trainer did something he hadn't done before. He locked the door at the start of the training session! While that might not be a big deal to timely people, it's huge to me!! Just another reminder to get my a$$ there early because he's not joking about being late anymore.

Leg day, and as usual, my trainer doesn't disappoint. Fortunately, we start w/ walking lunges instead of finish with them, so even w/ 100# on my back, it was bearable. The problem is, if we start w/ walking lunges, what will we finish with?!?

As best as I can explain, we split the workout into two sections: hams and quads

Section 1: Hams
Walking lunges
Leg curls
Bicycle crunches & Reaches (50 reps each)

Section 2: Quads
Leg extensions
Squats (holding a 45# plate on your chest, squatting until your butt hits the bench, 5432)
Bicycle crunches & Reaches (50 reps each)
Step mill (1 minute, increase intensity each cycle)

I think we did 3 rotations of Section 1, increasing the weight on the lunges and leg curls each round and 4 rotations of Section 2, increasing the weight each time on leg extensions, increasing the intensity on the step mill each time, and decreasing the reps on the squats each time.

If you've never used a step mill, it's an interesting device from the pit of hell. It basically simulates walking up a flight of stairs. The problem is, the stairs are constantly moving and if you're like most people, you eventually trip even when you walking up a flight of stationary stairs. So try stumbling on a step mill. It's definitely not fun. It's one redeeming quality is that it's one of the best pieces of cardio machinery I've ever used. I'm pouring with sweat after 2 minutes. I can only go for like 15 minutes on it before I have to quit.

Surprisingly, the most difficult part of the workout (besides the step mill) was doing the crunches/reaches throughout. After a while, I just couldn't get my legs in the air! As soon as I'd lift them to start doing bicycle crunches, they'd start cramping. Then my trainer would start yelling about how I'm messing up his rotationo (actually, he was riding everyone today, so I didn't feel that bad). Anyway, one good thing about today's workout...I did the whole set...start to finish. So next time I train legs...look out. Gonna push it hard as hell.

I am ATLMusclbro5. This is my journey.

ATLMusclBro5
02-13-08, 12:43 pm
Tuesday: Chest

Trained on my own today. Had to get to work for a staff meeting.

Incline bench presses w/ smith machine (4 sets)
Flat bench press w/ dumbbells (45#, 55#, 65#, 75#, 85#) 15 reps each set superset with push-ups after each set of presses
Flat bench press w/ dumbbells (75#, 65#, 55#, 45#) 15 reps each set (no pushups)
Hammer Strength decline bench superset with machine concentration curls superset with cable tricep pushdowns

Not a bad workout. Just short. Good pump though after the flat bench presses.

Went out later that night to a pre-Valentine's Day dinner with a lot of friends. Good food and great time hanging out. One friend actually commented that my chest looked bigger. I told her I've been working out a little! F+cking love it!!

I am ATLMusclbro5. This is my journey.

ATLMusclBro5
02-14-08, 2:27 pm
Wednesday: Back

Back days are typically brutal and today was no exception.

Round 1: one rotation
Single arm dumbbell rows, pyramid up (60#, 70#, 80#, 90# 100) 10 reps each arm
Double arm rows, pyramid down (50#, 45#, 40#, 35#, 30#) 50 reps each set (yes, 50 reps)

Round 2: three rotations
Assisted pull-ups (15 reps, varied grip)
Shoulder shrugs (20 reps bar in front, 20 reps bar behind)
Lat pulldowns (15 reps, varied grip)
Hammer Strength machine rows (15 reps, varied grip)
Rear delt machine (15 reps)

The double arm rows were the most difficult exercise today...mostly because my lower back would be on fire after maybe 20 reps. Also the machine rows were tough. 3 plates on each side of the machine and we were standing for the first two rotations and sitting for the third. Tough to get much leverage, so you're really hitting your back with every rep. Plus, the weight is pulling you forward, so when you're sitting, it's definitely uncomfortable. Anyway, I think you get the idea.

It's a odd sensation to do 50 reps of anything. For me, it's mostly a mental thing to overcome. But when it's not mental, it's pushing past the burning, the fatigue, the soreness. I've always read and been told that 8-10 reps is enough for most exercises. On a rare occasion, maybe for calves, 15 reps will do. Otherwise, you're overtraining. But now, I don't seem to have a problem doing 50 reps of leg presses or double arm rows when my training partners are doing 50 reps. Maybe it's ego, or peer pressure...or my trainer's yelling or my training partner's encouragement. Either way, if my trainer says 50 reps, then I'm doing 50 reps. It might take a while, but I'll get em done... eventually. It doesn't hurt that my trainer looks how I'd like to look one day. So I do what he says.

I'm close to 240# now. So overtraining or not, I'm growing.

I am ATLMusclbro5. This is my journey.

Reacher34
02-14-08, 7:05 pm
Wednesday: Back

Back days are typically brutal and today was no exception.

Round 1: one rotation
Single arm dumbbell rows, pyramid up (60#, 70#, 80#, 90# 100) 10 reps each arm
Double arm rows, pyramid down (50#, 45#, 40#, 35#, 30#) 50 reps each set (yes, 50 reps)

Round 2: three rotations
Assisted pull-ups (15 reps, varied grip)
Shoulder shrugs (20 reps bar in front, 20 reps bar behind)
Lat pulldowns (15 reps, varied grip)
Hammer Strength machine rows (15 reps, varied grip)
Rear delt machine (15 reps)

The double arm rows were the most difficult exercise today...mostly because my lower back would be on fire after maybe 20 reps. Also the machine rows were tough. 3 plates on each side of the machine and we were standing for the first two rotations and sitting for the third. Tough to get much leverage, so you're really hitting your back with every rep. Plus, the weight is pulling you forward, so when you're sitting, it's definitely uncomfortable. Anyway, I think you get the idea.

It's a odd sensation to do 50 reps of anything. For me, it's mostly a mental thing to overcome. But when it's not mental, it's pushing past the burning, the fatigue, the soreness. I've always read and been told that 8-10 reps is enough for most exercises. On a rare occasion, maybe for calves, 15 reps will do. Otherwise, you're overtraining. But now, I don't seem to have a problem doing 50 reps of leg presses or double arm rows when my training partners are doing 50 reps. Maybe it's ego, or peer pressure...or my trainer's yelling or my training partner's encouragement. Either way, if my trainer says 50 reps, then I'm doing 50 reps. It might take a while, but I'll get em done... eventually. It doesn't hurt that my trainer looks how I'd like to look one day. So I do what he says.

I'm close to 240# now. So overtraining or not, I'm growing.

I am ATLMusclbro5. This is my journey.

240!! I wish I could claim that, but i don't think it'll happen til '09. Good work, bro. We're watching.

ATLMusclBro5
02-15-08, 12:14 pm
Thursday: Shoulders

On my own today.

Lateral dumbbell raises (25#, 20#, 15# 10#) 15 reps each set
Military press w/ Smith Machine (135#, 155#, 185#, 225#) 10 reps each set
Rear delt raises w/ dumbbells (30#, 35#, 40#, 45#, 50#) 15 reps each set
Front raises (using a 45# plate) 1st set 10 reps, then 9, 8, 7, 6
Concentration curls superset with tricep extensions, 2 sets each, just to get a good pump

Nothing fancy today. Solid shoulder workout then gotta get to work.

Went out with friends on V-day after work. Had a great time. Played 3 rounds of laser tag and bowled a few games. Played laser tag "Terminator" style...slow and methodical! It was classic!! Bowling was terrible. Won the first game, dead last in the second. I suck at bowling, but I love throwing a 15# ball down the alley and watching the pins EXPLODE when the ball makes contact. Very dramatic!

Very late dinner afterwards...big mistake. Had a horrible steak. Just not a good meal. Couldn't sleep worth a damn. Hectic weekend ahead. We'll see how it all goes.

ATLMusclBro5
02-15-08, 6:07 pm
Friday: Off

Needed an off day real bad today...from everything! I was definitely overstimulated last night and I'm paying for it today. Not much focus today at work. Not much of an appetite either. In a crappy mood. Hectic weekend ahead...and I'm kinda stressing about that already. Just a lot of personal stuff to do that needs my attention. Hopefully I can carve out some downtime on Saturday or Sunday. If it's not too cold, maybe take my guitar and head to the lake (or what's left of the lake...we're still in extreme drought conditions here). Or just sit outside on the deck. Whatever works, right?!?

Anyway, booked my rental car and hotel yesterday for the Arnold!! Two weeks until the CAGE!! Just thinking about that changed my mood. Amazing how that works!!

ATLMusclBro5
02-18-08, 1:14 pm
Saturday: Posing practice (9 AM) & Workout (11 AM)

About 20 min late for practice today and my teammates were basically done by the time I arrived. My trainer couldn't make it for practice (wasn't feeling well) but he was there for the workout. I did a round of quarter turns with them and some mandatories and that was about it. We were done by 9:30 am, which kinda sucked. Would have enjoyed the extra rest. So I took a short break then started practicing again. No reason not to, since I'm already at the gym. Finished up practice around 10 AM then went to grab a bite before the workout.

Training today was a bit of a hodgepodge. Chest, shoulders, bis and tris. Felt good throughout. Met with my trainer afterwards. Weighed in at 236#. He basically wants me to keep eating...at least 6 meals a day (4 solid and 2 shakes). High protein and high carbs. I also need to keep my bodyfat in check. The lower it is now, the better off I'll be come contest season. He says if I can keep my bodyfat low, then basically he'll keep increasing the protein and probably the carbs and I should be able to keep a lot more muscle on my frame come showtime. He said in two weeks (after the Arnold), I'll begin my official diet. It's already tough getting down 6 meals, so I can only imagine what the next few months are gonna be like.

Left the gym feeling pretty good and motivated. I definitely have a plan. Now, it has to be executed.

My church choir has a performance tonight and again on Sunday morning. I'm headed home to get some rest since I have to sing later.

ATLMusclBro5
02-18-08, 1:34 pm
Sunday: Off

Well sort of. No training today, but still a busy day. Two performances in the morning then church afterwards. I'm pretty much numb after it's all over. On my way home, I pick up one of the newer George Foreman grills and get my mind ready for the protein surge that's about to begin. Picked up some crap food for lunch and head home. I basically inhale my lunch while I watched a documentary about K2. The story focuses on a group of mountain climbers who after several failed attempts previously, finally ascended K2 collectively. It was really a great story...very motivating. This journey is definitely my attempt to ascend to a level I've never reached before. it's a chronicle of my failures and successes and every emotion along the way. Anyway, after the program ends, I get online for a while then try to take a nap. There was some bad weather passing through, so it was definitely a good time to get some sleep.

Crashed for a few hours then get back online and do some chores around the house. The trouble I have with long naps is that I'm not sleepy as the day comes to a close. Anyway, I get my meals ready for Monday (chicken and rice), chat w/ my roommate, and surf the web until I can't take it anymore. I have leg day on Monday, so a good night's sleep is critical.

ATLMusclBro5
02-19-08, 11:52 am
Monday: Legs

I'm actually about 10 minutes early today, so I have time to warm up before my trainer begins his assault.

Round 1:
Step Mill, 1 min, Level 7
Walking Lunges (my favorite) 6 sets, pyramid down from 40# to 15#
Leg extensions (full stack) 20 reps
Leg curls (moderate weight) 20 reps
Leg press, 5 plates each side, 20 reps

Round 2
Step Mill, 1 min, Level 9
Walking lunges, 6 sets, pyramid up from 15# to 40#
Leg extensions (lighter weight) 50 reps
Leg curls (moderate weight) 50 reps
Leg press, 5 plates each side, 50 reps

Round 3
Step Mill, 1 min, Level 11
Walking Lunges, 6 sets, pryamid down from 40# to 15#
Abs (reaches and bicycles)

This is a session that I really don't want to remember. The good thing is that I finished. The bad thing is I wanted to quit after 30 minutes. The hardest part for me was keeping up the pace. Moving the weight itself wasn't the problem for me. But catching my breath and keeping down my breakfast was. My trainer told me I was "underperforming" and that I have to work harder if I expect to put on muscle before I start contest dieting. That was tough for me to hear and what's worse is that I knew he was telling the truth.

Anyway, I finished, then I sat on a bench for about 15 minutes, letting my heart rate return to normal...trying to take everything in. I've been back for 4 weeks and I'm still having problems with what might be a lack of endurance. Or maybe it's simply a matter of my will to push through. Or I just didn't get enough rest. Some combination of all of these or maybe none of these. Either way, the workouts are only gonna get harder and I gotta get better... and bigger.

ATLMusclBro5
02-20-08, 12:35 pm
Tuesday: Chest

Trained on my own today, so I took a little liberty to sleep in. Big mistake. Didn't get started with my workout until almost 7:30 AM. Now I'm rushing because I have to shower and get to work for a meeting at 9 AM.

Warm-up on treadmill
Incline DB presses superset with DB flys (35#, 40#, 45#, 50#) 10 reps each set
Flat DB bench press (55#, 60#, 65#, 70#, 75#) 12 reps each set, superset with treadmill sprints (1 minute at 9 MPH)
Machine flys (3 sets, 10 reps) superset with decline pushups (20 reps each set)
Machine concentration curls (2 sets, 15 reps)

I had to keep the arm workout very short since I ran out of time. Saw a dude training that looked like he belonged in the ANIMAL brotherhood. Gonna try to talk to him about it next time I see him. Just barely made it to work on time for my meeting, but I didn't have time to eat afterwards. It almost makes the workout counterproductive. No worries. Headed home for lunch and I'll just have to work harder at getting my sh!t together. Sleep in on Fridays, not Tuesdays!!

Had a good time hanging out with my roommate later that night. He threatened to call my trainier if I ate another Oreo cookie (I had inhaled maybe 3-4 that evening). I ate it anyway and dared him to make the call. Of course, I was fully prepared to spit out the cookie and deny all wrongdoing. I just wanted to see what he'd do. I'll check his caller ID later!!

Gotta prepare my mind for back day on Wednesday.

I am ATLMusclBro5. This is my journey.

ATLMusclBro5
02-21-08, 4:35 pm
Wednesday: Back

Tried to get to bed slightly earlier than my usual post-midnight routine. I think I finally fell asleep around 12:30 AM. But no matter what time I hit the sack, I need a 5:35 AM wake-up call to get me to the gym in time to warm-up and train at 7 AM with my trainer. Took 1/2 dose of Animal Test before my drive. I figured I could use the extra boost during my workout. Also ate my oatmeal while I was driving. It's hard enough eating oatmeal at 6:30 AM when I'm not hungry, but I came to the conclusion that I was wasting a lot of energy trying to chew it. So now, I just try to swallow it. Makes that first meal a lot easier to handle in the mornings. Arrived at the gym with about 10 minutes to spare. Just enough time for a few minutes on the step mill. I think I bang my shins up everytime I use that thing.

Warm-up - Abs, bicycles and reaches, 100 reps each

Round 1:
Deadlifts superset with One arm dumbbell rows
Hammer Strength Rows

First time through, Deadlifts begin at 135#, 10 reps
One arm rows, 55#, 65#, 75#, 85#, 95# each arm, 10 reps
Hammer Strength rows, 3 plates each side, 10 reps

Second time through, Deadlifts increase to 185#, 10 reps
One arm rows increase reps to 12 rows each arm
Hammer Strength rows, 4 plates each side, 10 reps

Third time through, Deadlifts increase to 235#, 10 reps
One arm rows increase reps to 15 rows each arm
Hammer Strength rows, 4 plates each side, 10 reps

Definitely glad I took the Animal Test. Felt it kick in during the dumbbell rows. I was getting winded, but felt the boost. Just had to keep pushing, not knowing when the effects would wear off (I actually told myself that repeatedly during the workout..."keep pushing before the stuff wears off!").

Round 2:
Rear delts machine, 15 reps
Rear delts w/ dumbbells, 10 reps
Lat pulldowns, 10 reps
Pull-ups, 15 reps

Completed two rotations of Round 2 and we were done. The Animal Test is still working and I'm drenched! That stuff makes me sweat like crazy and makes me somewhat dehydrated. But it defintiely helped me get through a pretty tough back day.

Cheated a lot on my diet today. Ate at Checkers for lunch and dinner! I'll pay for that if my stomach is bloated on Saturday for posing practice. Plus, by bedtime, I don't really think the Animal Test has fully worn off yet. I was feeling it at work all day and I remember being a little edgy that evening. Thursday, I'll definitey need to drink a lot of water. Mostly to try to flush out the 3 Big Bufords, 1 Double Fish Fillet, small fry, and small strawberry shake. Thank God it's still off-season!

ATLMusclBro5
02-22-08, 11:12 am
Thursday: Shoulders, Bis, and Tris

Trained on my own.

Rear delt raises (30#, 35#, 40#, 45#, 50#) 15 reps each set
Smith machine military press (135#, 155#, 185#, 225#), 15 reps first 2 sets, 10 reps last 2
Front raises w/ 45# plate, 5 sets, 10 reps
Hammer curls (30#, 35#, 40#, 45#, 50#) 10 reps each set
Kneeling tricep extensions w/ cable (varied the weight, really trying to feel the contraction) 5 sets, 10 reps each set
Preacher curl machine, seated (45# plate), 1st set 15 reps, 2nd set 20 reps, 3rd set 25 reps
Tricep kickbacks (20# dumbbells), 1st set 15 reps, 2nd set 20 reps, 3rd set 25 reps

Good workout today. Started a little late, around 7:15 AM, but had plenty of time to do everything and get to work by 9 AM. Felt strong on the military presses. Completed 10 reps at 225# w/o stopping this week. Could only do 5 reps last week. May try to bump up the weight on my final set next Thursday. Looking foward to that!

Watched the debates online last night (Clinton vs. Obama) and chatted w/ a few people about it. Great conversations. I definitely need to be more informed, especially about the candidates policies. I finally folded up and put away the clothes that had been on my bed and on the floor for over a week. It'll be nice to stretch out and get a good night's sleep finally. Friday is my off day, so I get to sleep in a little. No alarms in the morning. I'll just get up whenever I wake up.

Just happened to measure my arms before bed. 18.5" cold. Previously they were holding steady at 18". Progress.

F+ck yeah----

ATLMusclBro5
02-24-08, 10:16 pm
Friday: Off

Slept in today. At work all day. Relaxed my diet considerable today. Didn't eat my first meal until around noon. Played guitar at church tonight.

Maybe I'm my own worst critic, but I definitely need to practice my guitar more. Rehearsal was OK, but going live, the sound was system was not cooperating and I didn't feel as confident.

ATLMusclBro5
02-24-08, 10:33 pm
Saturday: Posing and Training

Didn't get home from church until almost 2:30 am. My trip home included a late night run to the border. Cheesy Crunchy Gordita! Enough said about that.

Posing practice at 9 AM and I arrive at 9:20 AM. Getting up early on Saturday mornings is tough when I'm not in bed until around 3 AM. Fortunately, my trainer had a little mercy on me. But not much. Ran through quarter turns, multiple rounds of mandatories, and free posing. He said I could take a break from posing every Saturday with the group. Instead, come once a month just so that I don't get too comfortable. I'll start back every weekend once contest time approaches though. But I'll enjoy the extra few hours of sleep on Saturdays before I train for a few weeks.

Killer shoulder workout and abs with the medicine ball on a decline bench. Always enjoyable. A little more endurance this week though. 3 sets of 25 medicine ball crunches didn't kill me like they did last Saturday. Also, shoulders feeling stronger as well.

Checked my weight at the end of the workout. 239# today (must be the Crunchy Gordita) and my trainer said he wants to add another 5# at least before we start dieting. So, I'll be starting this year close to the same weight as when I started lifting with my trainer. Somewhere in the mid 240s. The difference is I have more muscle and less bodyfat this year as opposed to this time last year.

My first competion for 2008 is on the radar. Mid July.

I am ATLMusclbro5. This is my journey.

ATLMusclBro5
02-24-08, 10:42 pm
Sunday: Off

Out of bed around 8:30 AM. Church in the morning. Lunch with friends afterwards at a Chinese buffet. Just stuck to the chicken!! Two plates and I was done. Afterwards went to a friends house for a birthday party where the cake of the evening was one of my favorites...RED VELVET!!! Thank God it's offseason because I had a sizeable slice and a scoop of vanilla ice cream. Freakin' delicious!!

Great time hanging out and great conversation. Very relaxing. Just enjoyed the day. Even got a decent quote on a granite countertop!!

Finally made it home around 8:30 PM. Almost 10 PM now and I need to cook for tomorrow and get some rest. Hopefully in bed before midnight. Leg day is a-comin'.

Flying out Friday morning for the Expo!!!

Dozer
02-25-08, 5:01 am
Looks like you've been doing well bro! Stay strong and stay motivated!

ATLMusclBro5
02-26-08, 2:55 pm
Monday: Legs

I arrived at my trainer's studio about 10 minutes early today, so I won't get locked out (definitely motivation to not ever be late again). But I sat in my truck for another minute or two, engine still running, and almost drove back home. I felt miserable. I've had a slight headcold that won't seem to go away for almost a week now. Not enough to incapacitate me, but just enough to make me wanna not get out of bed. Plus I get real pitiful whenever I have the slightest sickness.

So keeping all my tendencies in mind, I finally shut off my truck and drug my a$$ into the gym. Warmed up on the treadmill with a brisk walk and my hoodie on over my head. After a few minutes, my nose starts clearing up and I can breathe again. No doubt I'm a little tired, but I've trained with less sleep than I had last night and I've trained feeling worse than I felt today. I'm not sure where that voice to go home came from, but I'm glad I didn't listen.

Round 1:
Step Mill (1 minute)
Leg Extensions (20 reps)
Leg Abduction (20 reps)
Walking lunges superset (30#, 40#, then 50# dumbbells)
Repeat cycle 3 times, increasing the speed of the step mill and increasing the weight on the leg extension and abduction machine each cycle.

We go through Round 1 in about 30 min and I'm feeling better and better as we go through. Throwing up the leg extensions no problem and I think we were close to stacking out the machine by the third cycle. Same on the abduction machine. Nearly stacked it out. Then Round 2 begins...and my motivation ends!

Round 2:
Step Mill (1 minute)
Leg Press (5 plates each side), 50 reps
Leg Curl (50 reps)
Walking Lunges (25#, 35#, 45#)
Repeat cycle 2 times, increasing speed on the step mill and decreasing the reps to 40 on the leg press and leg curl.

I'm definitely feeling this. My heart was pumping as hard as it could pump. The high rep leg press followed by leg curls and the lunges leaves you walking on spaghetti legs. Fortunately, it was only 2 rounds instead of 3. Afte we were done, I just sat for about 10-15 minutes. Not really thinking about anything. Just enjoyed having both nostrils clear for a while.

I'm glad I got out of my truck.

I am ATLMusclbro5. This is my journey.

ATLMusclBro5
02-27-08, 12:55 pm
Tuesday: Off

I was supposed to train chest today, but when I woke up at around 5:45 AM, I heard this howling like a tornado was outside. Apparently we were having some severe weather pass through. Then I thought..."what better excuse to sleep in...there's a hurricane outside and I couldn't get to the gym!" I'm still dealing with lingering congestion too, so I just got back in bed for another hour or so before I needed to get ready for work.

Worked all day, then had friends over later that evening. Ordered pizza and had a good time. Not sure if I needed a break today, but I did enjoy it. I'll try to hit my chest in Columbus this weekend.

ATLMusclBro5
02-28-08, 1:14 pm
Wednesday: Abs & Shoulders

My trainer switched things up today. I was definitey expecting a back workout, but it was shoulders and abs instead.

We started with an ab superset.

Medicine ball crunches (15# ball) 25 reps
Bicycles, 50 reps
Reaches, 50 reps
Repeated superset two more times, decreasing the medicine ball weight each time (reps remained at 25) and dropping the bicycle and reaches by 10 reps each time.

Describing what happened next might be tough.

I just remember walking into the weight room (the cardio/ab equipment is in a different room from the free weights/machines) and I saw barbells, 45# plates, and dumbbells lined up along the length of the gym floor. Basically, here's what we did for the shoulder superset.

Each set-up along the floor was a station.

Upright rows, 40# barbell, 15 reps
Front raises, 45# plate, 15 reps
Upright rows, 50# barbell, 15 reps
Front raises, 45# plate, 15 reps
Upright rows, 60# barbell, 15 reps
Front raises, 45# plate, 15 reps
Upright rows, 70# barbell, 15 reps
Front raises, 45# plate, 15 reps
Rear delt machine, 15 reps
Rear delt raises, 50# dumbbells, 15 reps
Rear delt raises, 45# dumbbells, 15 reps
Rear delt raises, 40# dumbbells, 15 reps
Rear delt raises, 35# dumbbells, 15 reps
Rear delt raises, 30# dumbbells, 15 reps

We repeated this insane-set two additional times, dropping the reps to 12 each set, then down to 10 each set. We even got to see what one training partner had for breakfast. He was OK fortunately. He still finished the workout. Impressive.

Finally, so everyone would know we worked shoulders today, my trainer gave us a drop set of military presses on the Smith Machine.

195 x 4 reps
175 x 6 reps
155 x 8 reps
135 x 20 reps

I was doing good up until rep 10 at 135#. All of a sudden, my shoulders ignited and I couldn't get a full extension without the help of my training partners.

We all worked hard on my last 10 reps!! I was dead afterwards.

Needless to say, I was a little late for work today.

ATLMusclBro5
03-14-08, 10:47 am
Not quite sure where to begin.

The last two weeks have been a whirlwind and a blur. I'll catch up over the next few days. Probably just a few summaries and highlights plus pics from the Arnold Expo.

Stay pumped my brothers!!

ATLMusclBro5
03-24-08, 4:01 pm
Sup brothers.

Here's a link to a few pics from the Arnold Expo.

http://s268.photobucket.com/albums/jj39/ABC_Atlanta/2008%20Arnold%20Expo%20-%20Feb%2029%20-%20Mar%202/?albumview=grid

I flew up to Columbus with one of the guys I train with on Friday, February 29. Arrived at the airport in Columbus around noon and fortunately, it had already stopped snowing. Also, the roads were cleared, so my biggest fear (driving in the snow) was taken care of! We checked into the hotel then drove down to the Convention Center. Friday wasn't too crowded, but Saturday was a madhouse! I'm not even sure how I was able to get back into the expo on Saturday. Somehow i found a short line and kinda whisked myself into the venue!

Anyway, I had a great time just walking around and visiting the booths. Obviously, lots of muscle in the crowd. I saw a lot of national level competitors just strolling through the expo. I took a few pictures with some pros, but most importantly, i made the journey to the CAGE! That was one of my first stops on Friday afternoon. It was really cool just to see it. At first I didn't really understand how it worked (it's a big fenced-off area at the expo). But all anyone needed to do was walk in and you were there.

As I mentioned earlier, Friday was hectic and Saturday was insane! That's when all the action (and a lot more people) were there. But the expo didin't disappoint. On the main stage was the finals of the Arnold Classic amateurs. Those guys (and ladies) looked fucking amazing!!! The CAGE was busy with activities all afternoon. Seminars and bench press competitions. The big guys were cool as well. I met Frank McGrath (Wrath) briefly and took a pic with him. I even met up w/ a few of my fellow Georgia Animals. I picked up a few good take-aways too, mostly, a quality shaker bottle!! A few things I wish I had done was to go to the ANIMAL training session and go the the Arnold Pro finals. My training partner couldn't get me a free ticket to the finals and I didn't really wanna shell out $75. Next year, I'll just pay the money and have the full experience.

Overall, it was a great weekend. My thanks to Universal Nutrition and the guys at the CAGE. Even in the midst of the madness of the expo, they did their best to do more than just sell merchandise. Their team members were great and the big guys were approachable and very willing to share their knowledge and experience with the other ANIMALS. Definitely looking forward to returning to the CAGE in '09!

I am ATLMusclBro5. This is my journey.

Reacher34
03-24-08, 8:02 pm
Nice pics man. I agree the Cage was awesome as usual.

Dude, your getting large! Great progress. Try to get to the ABC on the 30th.

I was wondering what happened to your thread, you haven't posted in a while.

ATLMusclBro5
04-01-08, 4:04 pm
Sup brothers.

My last regular posting here was the day before I left for the Arnold Classic. Columbus was amazing! I'm looking forward to going back next year, hopefully around 250 pounds with 20" guns!!

Anyway, around 8:30 pm on Friday, February 29 (while I'm at my hotel), I received a text message that I thought was a joke. It looked like something one of my old friends would have sent, so I dismissed it. Basically, it was a comment about work. I arrived back in Atlanta on Sunday and went to work on Monday as usual. That day, we had our company staff meeting. Everything seemed like business as usual, except for when the company president stood at the end of the meeting to speak. Normally, he's very motivating to me, but that day, his message had a different effect on me. He basically talked about some of the new avenues the company was pursuing. My problem with his speach was that nothing he said about the new direction of the company seemed interesting to me (I even said that to myself...in my head of course).

Later that day (Monday, March 3), I received another mystery text message asking me if I was happy with my job. I was getting slightly annoyed that someone was sending me such personal messages and I didn't know who it was, so I sent a reply asking them to call me later to discuss it. I figured that was the best way to find out who was sending the messages. Turns out, it was one of my co-workers...one of the managers that I was pretty cool with. He walked by me later that day and said he'd call me after work and I said cool. So at least I now know who was sending the messages.

As it turns out, he was basically trying to give me a little heads up on some bad news. When we finally talked later that day, he told me that I was on the list of employees who would be laid off on Tuesday. Definitely not the news I was expecting after such a good weekend, but I'm glad he told me. We chatted a while afterwards and eventually I had to split so I could start thinking about my next move. I've seen how my company handles layoffs and they can be quite surgical. Clean separations that can occur very quickly. So later that night I went back to the office to clean off my desk. I just wanted Tuesday to be as painless as possible and I didn't want to have to walk out with all my belongings. Talk about demoralizing.

Anyway, I skipped my workout on Tuesday so I can get to work early. I figured if I was gonna get the boot today, I wanted to get it over with as soon as possible. Oddly, as I was arriving to work around 8:30 AM and waiting for the elevator, I saw the company HR manager. We have some fast early morning smalltalk then I ask her outright, "Am I being laid off today?" Sadly, she nodded her head. She told me that it wasn't because of my performance, which provided some comfort, but I was definitely being let go today. My co-workers would jokingly call Tuesdays "Termination Tuesday" because that was the one day of the week that layoffs would occur. I suppose today the joke was on me. Anyway, I head to my desk and just kinda wait until I get the call to HR. Surprisingly, I'm in a fairly good mood. I'm glad I came in the night before to clean up, otherwise this would have been a much more miserable day. I check e-mails, surf the web, and label a few items on my desk for whoever might have to come and clean up the stuff I'm leaving behind. Around 10 AM, my HR manager stops by my cube and nods her head again. I shut down my computer and walk with her back to her office where my boss is waiting. It was an odd meeting, maybe a little tense, but over very quickly...maybe 15 minutes tops. My boss looks like someone punched him in the stomach, the HR manager is definitely the surgeon, and I'm almost laughing at the whole process (inappropriate laughter, I'm told is a coping technique). As I mentioned, I'm glad I had time to process everything before otherwise, I would have been a wreck. So by 10:30 AM, everything is signed, I turn in my key and security badge, and the HR manager escorted me to the exit. We chat a while going down the elevator and she reminds me that I'm leaving on good terms and I can still contact them for references. She gives me a hug in the lobby and askes me if I'll be OK. I reassure her that I'll be fine then give her a big smile. Then I turned and walked through the revolving doors with my portfolio in hand out to my Jeep in the parking garage. It was definitely one of my better performances. It's not as bad it could have been, but I still have that feeling in the pit of my stomach.

Termination Tuesday: Tuesday, March 4, 2008, 10:30 AM

I am ATLMusclBro5. This is my journey.

Reacher34
04-01-08, 10:19 pm
Redge,

I'm sincerely sorry to hear that. I keep telling Jake that you are a good man. And for what it's worth, I'm usually very skeptical of most people. But I mean it when I say that I've got your back. I know there's not much that I can do, but if there is any way I can help, at least ask me.

I'm proud of you for conducting yourself like a man. Be noble, "roll with it", "you're better off", "you'll land on your feet", etc, etc, etc, it's mostly catch-phrase bullshit. Bottom line is...Keep moving, don't look back, and you WILL be fine. Good luck.

Check out our thread. Animal session coming VERY soon.

ATLMusclBro5
04-03-08, 3:19 pm
Redge,

I'm sincerely sorry to hear that. I keep telling Jake that you are a good man. And for what it's worth, I'm usually very skeptical of most people. But I mean it when I say that I've got your back. I know there's not much that I can do, but if there is any way I can help, at least ask me.

I'm proud of you for conducting yourself like a man. Be noble, "roll with it", "you're better off", "you'll land on your feet", etc, etc, etc, it's mostly catch-phrase bullshit. Bottom line is...Keep moving, don't look back, and you WILL be fine. Good luck.

Check out our thread. Animal session coming VERY soon.

Thanks bro!! Definitely appreciate the support (and the catch-phrases...I think I've heard almost all of them by now!). I know respect is something earned and not given freely, so I'm glad I can earn yours! You guys have humbled me each time we've trained together. I wish I were pushing your numbers when I was your age!! So the feelings are definitely mutual. ANIMALS to the end!!

Looking forward to the next session.

ATLMusclBro5
04-03-08, 3:59 pm
I'm a little disappointed, maybe even pissed at myself for not recording my sessions for the last 4 weeks. Pretty much, I've lost the entire month of March. And since I'm not working right now, I don't have a good excuse. I definitely have the time! Arguabely, the motivation comes and goes, but either way, I gotta get back on track.

I'm definitely watching my expenses right now. So there's no eating out (unless a friend pays!) or any other unnecessary spending. I can't really express how grateful I am to my trainer for cutting me a deal while I'm looking for a new job. It's helped me out a lot and has really helped to keep me motivated. I don't think I've missed a workout except for an interview or when I went to Florida last weekend. Otherwise, I'm in the gym with him and the guys 4 days a week and still posing on Saturdays. My bodyweight (this morning) was at 236#, which is about where it's been for the last few weeks (hovering around 240). My trainer wants me to get up around 255 before we really start to to get cut up for contest season. So I'm looking at roughly 8 weeks (through the end of May or early June) to gain 20#.

The good thing about eating like a bodybuilder (at least at my level) is that my food is actually not all that expensive. I can buy a bag of chicken breasts (about 8 breasts per bag) for under $7 and rice is cheap. Considering I'm supposed to be eating 4 breasts a day, then I should be able to get by on around $25-$30 a week on food, compared to who knows what I was spending on eating out. I can still throw in a cheat meal every so often as well, but for the most part, I'm satisfied with chicken and rice (and Oreo cookies on occasion!!).

So this transition between jobs, while unexpected and unpleasant, has had it's perks. At a minimum, I have time to think and get some focus back. Re-evaluate my existing goals and get some new targets in mind. I have another interview scheduled for tomorrow and a lot of leads to follow-up on.

In the meantime, I gotta keep hitting the weights hard, stay motivated, and gain 20#.

So I'd better go eat again!!

I am ATLMusclBro5. This is my journey.

ATLMusclBro5
04-08-08, 9:08 am
April 5 (Saturday) - Posing Practice.

I think we've graduated from the basics and now my trainer has stepped up his expectations of us during practice. First, he never starts late, which usually conflicts w/ my schedule because I'm not the most timely person around. Practice starts at 9 AM...I arrived at 9:03 AM...he lights into me pretty good...and deservingly so. Second, he's making us hold the mandatory poses a lot longer now. We did several rounds of holding mandatory poses for 15 seconds at a time. It may not sound like much, but flexing your entire body repeatedly can be pretty exhausting. I was sweating like I was under a heat lamp midway through the session, which only gives my trainer more ammo. "I see you've been eating a few turkey burgers lately!" he says. I guess the sweat gave me away. I'm thinking, "dude, it's still offseason for me," but it doesn't matter. I'll work on cleaning up the diet. Third, we do several rounds of 60-second free posing. I decided a few weeks ago to step up my game here...trying new poses to see what works and what doesn't. My trainer has a good eye for it. He basically tells me to watch my lines and to be clear about what muscle I'm trying to show off. I'm definitely more of an artistic poser than a power poser, so practicing transitions and making everything look seamless is critical.

After the posing session was over, I met with the sports trainer for some power stretching. This was my first time being stretched out by a professional and I could tell the difference. He spent about 15-20 min on me and some of it hurt pretty good, but I felt a lot better afterwards. I wasn't into it at first, but now I think it's something I'll throw in once a month...just to stay loose and hopefully keep the injuries away.

ATLMusclBro5
04-08-08, 10:07 am
Just a few thoughts before I head out to the gym. It's Tuesday morning and so far I'm 0/2 for making it to my trainer's gym to workout.

Sunday afternoon I crashed around 6:00 PM after after going to church and hanging out w/ my friends afterwards. I had soul food at Mary Mac's which was a HUGE mistake. Right now, anytime I eat like that, it totally wrecks my system. So I finally rose from my food coma around 9:00 PM and I couldn't go back to sleep...or at least I didn't get any restful sleep. When I got out of bed on Monday morning around 5:45 AM, I could barely stand up. I had definitely gone overboard on Sunday and now I'm seeing the result. Monday is usually leg day, so I know there's no way I can hit legs as hard as my trainer would expect feeling like this. I called him and told him I'll be in on Tuesday.

Tuesday morning comes. My alarm goes off around 5:45 AM again. Typically I'll snooze a few times and finally get moving around 6 AM. But for some reason when my alarm goes off today I turn it off instead of hitting the snooze. Around 6:36 AM, I wake up in a panic because now I'm late for my session. Once my mind finally calms, I figure I'll just call my trainer and tell him I overslept...and face the music. Last night, I hosted a going-away party for a bud who's relocating in addition to having about 15 people over watching the NCAA finals. I didn't get to bed until after 1 AM by the time everything was cleaned up and everyone finally left.

So while the socializing and partying are probably moreso isolated instances (it's rare for me to have so much activity on back to back days like this), it tends to highlight a bigger problem for me.

I don't get enough sleep.

I can compensate for it now by taking naps, but that's only because I'm not working full-time. I've never been much of a morning person and training myself to become one hasn't been fun.

Fortunately, it's a new day and I'll just have to practice getting my a$$ in bed at a reasonable time.

Headed off to hit chest and hopefully will train legs w/ my ANIMAL brothers on Sunday.

Reacher34
04-08-08, 9:49 pm
Just a few thoughts before I head out to the gym. It's Tuesday morning and so far I'm 0/2 for making it to my trainer's gym to workout.

Sunday afternoon I crashed around 6:00 PM after after going to church and hanging out w/ my friends afterwards. I had soul food at Mary Mac's which was a HUGE mistake. Right now, anytime I eat like that, it totally wrecks my system. So I finally rose from my food coma around 9:00 PM and I couldn't go back to sleep...or at least I didn't get any restful sleep. When I got out of bed on Monday morning around 5:45 AM, I could barely stand up. I had definitely gone overboard on Sunday and now I'm seeing the result. Monday is usually leg day, so I know there's no way I can hit legs as hard as my trainer would expect feeling like this. I called him and told him I'll be in on Tuesday.

Tuesday morning comes. My alarm goes off around 5:45 AM again. Typically I'll snooze a few times and finally get moving around 6 AM. But for some reason when my alarm goes off today I turn it off instead of hitting the snooze. Around 6:36 AM, I wake up in a panic because now I'm late for my session. Once my mind finally calms, I figure I'll just call my trainer and tell him I overslept...and face the music. Last night, I hosted a going-away party for a bud who's relocating in addition to having about 15 people over watching the NCAA finals. I didn't get to bed until after 1 AM by the time everything was cleaned up and everyone finally left.

So while the socializing and partying are probably moreso isolated instances (it's rare for me to have so much activity on back to back days like this), it tends to highlight a bigger problem for me.

I don't get enough sleep.

I can compensate for it now by taking naps, but that's only because I'm not working full-time. I've never been much of a morning person and training myself to become one hasn't been fun.

Fortunately, it's a new day and I'll just have to practice getting my a$$ in bed at a reasonable time.

Headed off to hit chest and hopefully will train legs w/ my ANIMAL brothers on Sunday.

We're waiting for ya on Sunday, bro. I think I already got it all planned out, haha.

ATLMusclBro5
04-09-08, 6:01 am
Tuesday - Chest and Biceps

Went in to the gym around 10:45 am and trained until about noon.

Warm-up - Treadmill (8 min)

Incline DB presses (pyramid up in weight - 30, 35, 40, 45, 50 - 15 reps each)
Flat bench press on Smith machine - 135x10, 185x8, 225x6, 275x4, 315x2

Butterfly machine ssw/ Machine concentration curls
100x10 to 30x10 each arm
130x10 to 40x10 each arm
160x10 to 50x10 each arm
190x10 to 60x10 each arm
220x10 to 70x10 each arm

Decline Hammer Strength ssw/ Dumbell concentration curls (standing)
- 3 sets of declines, increasing weight each set with dumbbell curls in between each set
of declines. One set of DB curls was 30x10 (each arm), 25x10, 20x10, 15x10

Dips - 20 reps (bodyweight)

Not a bad workout, but still tough for me to generate the same intensity as when I'm with my trainer. Very good pump in my biceps though. I pushed through the burn on each set, maintaining the intensity and held a constant rep speed throughout.

ATLMusclBro5
04-09-08, 6:20 am
Wednesday - Pre-workout

It'a about 5 AM and I've already been up for over 2 hours. I honestly don't remember what time I crashed last night, but it must have been around 9 PM. I woke up around 2:30 AM with the lights on in my room. My sleep cycle is definitely doing it's own thing right now. I'm even still wearing my gym clothes from Tuesday's chest workout!

Since I'm up, I just worked on some financial stuff and surfed the net. Had a protein shake around 4:30 AM (the extra meal certainly can't hurt) and just gonna try to relax until it's time for me to head to the gym. Back day today (always a pleasure!).

I have no reason to be late today!!

I am ATLMusclBro5. This is my journey.

ATLMusclBro5
04-09-08, 4:35 pm
Wednesday - Something New!

My trainer cooked up someting new for us today. I'm glad it made it with enough time to warm up. Basically, today was a modified version of the "300" workout (from the movie). He did this once last year, but fortunately I was exempted from it because I was in contest mode. No such luck this year. But it's all good...I'm always ready for a new challenge.

Here's how it flowed.

30 sec sprint on treadmill at 12.0 (about the speed of a 5 minute mile)
Clean and press - 40# kettlebells in each hand - 50 reps
Jumps on a bench approx 2 ft off the ground - 50 reps
Standing Jammer (it's a Hammer Strength machine) - 45# plate on each side - 50 reps
Incline pushups - 50 reps
V-ups - holding 135# barbell - 50 reps each side
Pull-ups - 25 reps
Heavy Medicine Ball Crunches on Decline Bench - 50 reps
30 sec sprint on treadmill at 12.0

I definitely had to pace myself to get through it, but I finished (actually, I think everyone finished). Now that I know I can do it, I can work on improving my time. When my trainer put us through this last year, one guy finished in about 20 minutes. It took me an hour. Using the kettlebells was a little awkward. By the time I started the V-ups, my right shoulder was on fire. I could only do them 10 at a time because I couldn't hold up the 135# barbell!

Now that the weather is warmer, I can try this here at the house and work on improving my time.

I think I'll test it out on my roommate as well!! He's been saying he needs to lose some weight!!

Anyway, I'm glad I made it to the gym early for a change. I had a good job lead today and the weather outside is f*cking unbelievable!! I'm gonna grab a few meals, throw them in the Jeep, then head out to enjoy the rest of the day.

I am ATLMusclbro5. This is my journey.

ATLMusclBro5
04-10-08, 5:08 pm
Thursday - Shoulders, Back & Biceps

Good workout this morning, plus I learned something about myself today.

I probably slept for about 5.5 hours last night and arrived in the gym while everyone was warming up doing crunches. I finish up the sets I missed on the back end and then my trainer splits us into two groups. One group started with shoulders (my group) and the other started with back, then we switched. Finished off with biceps.

Today I don't think the sets and reps were as important as my self-discovery during the session. I was doing my fourth set of military presses with maybe 195# on the Smith machine, spotters on both sides. I was supposed to do 15 reps. I was pretty much done by the 3rd rep and all I could hear in my head was "rack it!" By the 5th rep I was barely moving the bar, my trainer's voice in the background saying "keep it moving!" I didn't ignore him on purpose, but I had to rack the bar. My shoulders were BURNING, especially my right shoulder which was giving me trouble on Wednesday. I took a 30 sec breather and managed another 5 reps and then my trainer said I was done.

Next, my group moved on to back. Again, about midway through, the pain was getting to me. Between the lat pulldowns and the pull-ups, my lats and biceps were being punished. Plus I probably hadn't fully recovered from Wedesday's session. My trainer rides me a little, but then he says something to me that stuck...

"It's in your mind."

Before today, I would have dismissed that comment altogether, but I thought about it more, did some research when I arrived at home, and quite possibly, he was right.

The problem I'm dealing with here is pain (and my desire to avoid it at all costs!). I'm not sure how it all works, but somehow my muscles are sending messages to my brain saying, "What the f*ck is going on? Stop whatever you're doing now!" So when I reached the 5th rep of military presses, I responded by racking the weight. Or while I was doing pull-ups, I waited an extra minute or so before I started, hoping the pain wouldn't be as bad as I knew it was gonna be.

So out of curiosity, I looked up the definition of pain. Here's about the best definition I found from Merriam-Webster's Medical Dictionary (www.dictionary.com)

pain (n.) : a state of physical, emotional, or mental lack of well-being or physical, emotional, or mental uneasiness that ranges from mild discomfort or dull distress to acute often unbearable agony, may be generalized or localized, and is the consequence of being injured or hurt physically or mentally or of some derangement of or lack of equilibrium in the physical or mental functions (as through disease), and that usually produces a reaction of wanting to avoid, escape, or destroy the causative factor and its effects

Now while I've definitely experienced some characteristics of "pain" (like the reaction to destroy the causative factor, i.e. my trainer), I don't think that word properly describes what I experienced today.

So I did a little more research and I think I figured it out. What I experienced was the all-powerful "PUMP". I checked Arnold's Encyclopedia of Modern Bodybuilding and it describes the "PUMP" as "blood rushing to an area faster than your circulatory system can carry it away." The "Encyclopedia" also has a secion on the topic of pain. Here's an excerpt:

"Whenever you contract your muscles against heavy resistance, the energy produced tends to be 'anaerobic,' which means that energy is being produced without the benefit of available oxygen to help fuel the process. In the absence of oxygen, there is a buildup of a waste product called lactic acid. The presence of an excessive amount of lactic acid is what gives you the 'burn' when you do a lot of hard repetitions. This pain is not the same kind of pain you get when you have injured yourself. When there is too much lactic acid present, you will simply not be able to contract your muscles, no matter how hard you try. However, in most cases, it is not harmful to continue a set in spite of this kind of pain sensation...Eventually you have to learn to tell the difference between 'good' pain and the pain of injury if you want to succeed in bodybuilding. Because it is those last few reps that you perform after your muscles are burning and telling you to stop that often mean the difference between progress and the lack of it."

Those last few sentences basically sumarize what I experienced and what my trainer has been trying to tell me for a while now. Basically the "pump" is in the pain!!!

Normally, I'll stop during a set due to the associated "pain" because I think I'm going to injure myself, instead of pushing through and possibly experiencing a new level of muscle development. But, I realize there has to be wisdom involved here as well. No doubt far too many people have pushed past the "pain" onward to an injury that could have been avoided.

I'm not sure where that balance point (or breakpoint) is for me between the pump and the pain. But it's time to find out. No doubt the sensation of pain I feel is real, but I've gotta learn to overcome it if I ever expect to reach the pump and my next stage of development.

This will be an interesting next step in the journey. Embracing the pain! Receiving the pump!

...and everybody said, "AMEN!"

I am ATLMusclBro5. This is my journey.

ATLMusclBro5
04-17-08, 3:22 pm
Sunday: Legs w/ the ANIMAL Barbell Club

Great leg workout and really good to see the guys again. Last time we trained together was back in January. The highlight this session was working up to 405 on the squat. I got one good rep, but that was more than I planned. I was satisfied at stopping at 365. I think I hit three good reps and I was basically done. Then one of the brothers said you're doing 405. I said no. He said YES! I stopped arguing and started preparing my mind. The last time I attempted 405 was at the last ABC session in January; and I was hesitant to try then. One of the guys guided me the whole way. I did it, but it wasn't pretty.

This time, I handled it much better. Smooth coming down (heavy as f*ck though), a great spot at the bottom, and back up. I quickly racked the weight and then tried not to pass out! It was a good feeling. But all the guys worked hard today, moving some impressive weight for reps. Very inspiring. Definitely looking forward to the next ABC session.

ATLMusclBro5
04-17-08, 3:27 pm
Monday - Off

I thought I'd be able to train legs with my trainer today, but as the endorphins from Sunday started wearing off, the pain started to move in. There was no way I could follow a heavy leg day with another leg day of equal intensity and even more reps! On top of that, my sleep cycle is still a little screwed up. I was up around 2:30 AM and finally crashed again around 5:30 or so.

Definitely not training today!

ATLMusclBro5
04-17-08, 3:41 pm
Tuesday: Chest & Biceps

I'm still dragging today, I suppose recovering from Sunday. I didn't meet w/ my trainer again today because I had an early appointment (job search stuff), so I didn't mind the extra sleep.

Hit the gym late morning/early afternoon for chest.

Incline DB press ssw/ Incline Flys - 30x10, 35x10, 40x10, 45x10, 50x10
Flat bench press w/ dumbbells - 60x10, 70x10, 80x10, 90x10, 100x10, 90x8, 80x8, 70x8, 60x8
Decline Hammer Strength - 135x15, 185x15, 225x15
Pec-Deck - 120x15, 140x15
Machine preacher curls - 45x20 (2 sets)
Machine concentration curls - 30x10, 40x10, 50x10 (each arm)

Not a bad workout, but really gotta work hard at getting a pump in my chest when I train alone. It's a lot easier when I'm with my trainer. But still a decent workout.

ATLMusclBro5
04-21-08, 12:27 am
Finished off the weeek with back on Wednesday and shoulders on Friday. I definitely took some time this week to recover. My legs are back to normal just in time for Monday's leg blast w/ my trainer and most of the other aches in my elbows and lower back have subsided for now.

Checked my weight tonight and I'm around 237#. I'm really gonna push to get my bodyweight over 250# before I start cutting back. I don't think I'll begin my true contest diet for at least another 6 weeks (toward the end of May/early June), so that's roughly 2 pounds a week (and a lot more chicken and rice!).

Really, it means a lot more preparation and discipline and a few less runs to the border! I blew a lot of money this week on eating crap food, so I really gotta watch the budget going forward and stick to clean eating. I did have some fun today though. I went to the car show that's in town this week. After checking out all those rides, I think I was made for an E-class Benz or an Audi 8 series! My friends and I spent about 3 hours sitting in every car we could and taking pictures! It was just the type of day I needed. Just some mindless fun and time spent not thinking about everything I have to do!!

But as I mentioned, leg day on tomorrow is already on my mind! Bedtime here.

I am ATLMusclBro5. This is my journey.

Dozer
04-21-08, 4:05 am
Workouts are looking really interesting bro. It took me a while to to figure out that there were good kinds of pain and bad ones--it's all about learning your body. Keep up the hard work!

ATLMusclBro5
04-22-08, 12:49 am
Monday: Legs and Abs

Leg day and my trainer didn't disappoint. Arguably, this wasn't our most difficult leg workout, but I had a hard time getting through it. I'm coming off of a week of lesser intensity training and I definitely felt it today. I think the mix of high-rep abs and heavy legs really got to me early on. Anyway...

Cycle 1:
Medicine ball crunches - 16# ball, high decline, 50 reps
Squats - 135#, 15 reps
Leg extensions - 50 reps (don't remember the weight)

Cycle 2:
Medicine ball crunches - 40 reps
Squats - 275#, 12 reps
Leg extensions - 40 reps

Cycle 3
Medicine ball crunches - 30 reps
Squats - 365#, 10 reps
Leg extensions - 30 reps

I was pretty much about to puke by this point. The good thing was, I didn't have any food in my system (which is probably why I was so exhausted). My trainer gave me a little kick in the a$$ and I started lunges. By the time I started, everyone else was pretty much done.

Lunges (about 14 steps each way) - 30# dumbbells, 35#, 40#, 45#, and 50# (5 sets total)
Bicycle crunches ssw/ leg reaches - 50 each, 40, 30, 20

I was definitely bringing up the rear today. It was a little embarassing actually! It's been a while since I've performed like this. Anyway, tomorrow is another day to try again. Should be chest day, which could start to be tricky. I'm starting to have some pain in my elbows, probably from doing heavy curls and not controlling the weight on the negative.

One positive thing...I really focused on my diet today and it's amazing how quickly I can see and feel a difference. Gonna try to get two more meals in (a protein shake and some oatmeal) then hit the sack.

ATLMusclBro5
04-22-08, 1:17 pm
Monday Diet: Recap

I thought it would be helpful to post my meals/schedule for this week. Maybe I'll get some feedback on how to put on the extra 15# I'm seeking!!

5:45 AM - Wake up
7:00 AM - Gym
9:30 AM - 2 grilled cheese sandwiches, 3 scrambled eggs (one whole egg, two egg whites)
12:00 PM - 1 chicken breast, mashed potatoes (between 1-2 cups)
3:15 PM - 1 chicken breast, mashed potatoes
5:00 PM - Nap (about 3 hours long)
8:30 PM - 1 chicken breast, mashed potatoes
11:00 PM - 1 chicken breast, cucumber salad (1 whole cucumber, dried cranberries, croutons, balsamic dressing)
12:00 AM - Protein shake (Isopure) w/ apple juice
12:15 AM - Oatmeal (about 1/2 cup dry)
1:00 AM - Sleep

Rexor91
04-22-08, 1:24 pm
Dude, that leg day is just retarded! That would be hella awesome to go though, I might steal that this week! lol, I'm sure it left you feeling like 5 sacks of shit lol

ATLMusclBro5
04-22-08, 1:54 pm
Tuesday: Chest, Bis, and Tris

I didn't really sleep well last night, probably due to the 3 hour nap I had on Monday afternoon. Plus I remember having a pretty active dream last night...don't really remember what it was about, but I do remember waking up at least once before my alarm sounded. Anyway, today was chest day, which I can usually handle. But for an extra boost, I decided to try a dose of "Shock Therapy" I picked up at the last ABC session. It's a pre-workout product by Universal Nutrition. It's considered a nitric oxide volumizer, which usually means it's gonna taste bad and give me a boner while i'm training!!

I mixed a single serving packet in about 16 ounces of water and sipped on it while i was driving to the gym. True to form, it wasn't the greatest tasting product (definitely has that metallic/ammonia taste of similar products) and I only made it through half of my potion by the time I arrived at the gym. The instructions recommend mixing it with 8-10 ounces of water. I'd imagine so you can simply down it with a few swallows and avoid the aftertaste.

Here's the workout for today:

Dumbbell hammer curls - 30# each, 10 reps
Calf raises (no weight) - 50 reps, toes in
DB hammer curls - 35# each, 10 reps
Calf raises (no weight) - 50 reps, toes out
DB hammer curls - 40# each, 10 reps
Calf raises (no weight) - 50 reps, toes forward
DB hammer curls - 45# each, 10 reps
Calf raises - 75 reps, toes in
DB hammmer curls - 50# each, 10 reps
Calf raises - 75 reps, toes out

Dumbbell curls - 25# each, 20 reps
Calf raises - 75 reps, toes forward
DB curls - 20# each, 30 reps
Calf raises - 100 reps, toes in
DB curls - 15# each, 40 reps
Calf raises - 100 reps, toes out
DB curls - 10# each, 50 reps
Calf raises - 100 reps, toes forward

I definitely think the "Shock Therapy" was working for me during the bicep curls. Normally, I would have given out somewhere during the high rep sets of dumbbell curls, but I was fine. Quite possibly the blood was getting the the muscles more efficiently if my veins were dilated. I'm no scientist, but I think the stuff was working. Continued...

Dumbbell flat bench press (close grip) - 50# each, 10 reps
ssw/ Dumbell flys - 50# each 10 reps
DB bench press (close grip)- 45# each, 12 reps
ssw/ Dumbbell flys - 45# each, 12 reps
DB bench press (close grip) - 40# each, 15 reps
ssw/ Dumbbell flys - 40# each, 15 reps

Incline bench press (Smith machine) - Touch top of chest or rep doesn't count
135# x 10 reps
185# x 10 reps
225# x 10 reps

Dips (bodyweight, using a flat bench, feet on the floor) - 50 reps
ssw/ Tricep Extensions (using cable x-over station) - 20 reps
Dips - 40 reps
Tricep Extensions - 15 reps
Dips - 30 reps
Tricep Extensions - 12 reps
Dips - 20 reps
Tricep Extensions (final set was the entire stack) - 10 reps

I felt good throughout today's session. Typically I'm stronger on chest day than on legs and back (we joked about my stellar performance yesterday!). I ate better on Monday and took the "ST" before training, but still had minimal sleep. So someting in the combination worked for me today. But no boner! I guess I needed to down the rest of the "ST" for that pleasure! Then, that'd just be one more thing for the guys to rail me about!

I am ATLMusclBro5. This is my journey.

ATLMusclBro5
04-23-08, 10:40 am
Tuesday Diet: Recap

5:45 AM - Woke up
7:00 AM - Gym
8:30 AM - Vitargo recovery drink
10:00 AM - 2 grilled cheese sandwiches, 3 eggs
1:30 PM - 1 chicken breast, 1 baked potato
2:00 PM - 1 slice of banana bread (made it myself!)
5:45 PM - 1 chicken breast, 1 baked potato
7:30 PM - Nap (about 90 minutes)
11:20 PM - 1 chicken breast, cucumber salad
12:15 AM - Protein shake (Isopure)
12:35 AM - Oatmeal
1:00 AM - Sleep

ATLMusclBro5
04-23-08, 1:11 pm
Wednesday: Back

Arrived today just in time for abs on the mat. No time to warm up. Gotta hit the ground running!

Leg reaches - 50 reps
Bicycle crunches - 50 reps
Repeat - 2nd set 40 reps each, 3rd set 30 reps each, 4th set 20 reps each

Medicine ball crunches - 25 reps w/ heavy ball (about 16#)
One arm dumbbell rows - 10 reps each side, begin w/ 60#, then 70#, 80#, 90#, and 100#
Narrow grip seated rows (Hammer Strength) - 2 plates each side, 10 reps
Reverse grip lat pulldowns - light weight, 15 reps (concentrate on the contraction)
Wide grip pull-ups - 55# assistance, 15 reps
Repeat

I opted out of the second round of medicine ball crunches. I'm hearing something pop in my lower back every time I descend on the bench. Not sure what that's all about, but I'd rather be safe than sorry.

Double arm dumbbell rows - 20 reps each, 30#, 35#, 40#, 45#, 50#, 55#, 60#, 65#, 70#, and 75# (10 sets total)
21's - 2 sets w/ 60# barbell
21's - 2 sets w/ 70# barbell

Pretty straight forward today. The double arm rows took a lot out of me. I usually take an "energy pill" on leg and back day, but today I wanted to see how I'd perform without the help. My pill of choice now is M1T2-it's supposed to act as natural test booster, but I only take it when I know I'm training heavy or need an extra kick. I think I was fine, just a little winded. Understandably so, after 200 reps of double arm rows!

I am ATLMusclBro5. This is my journey.

ATLMusclBro5
04-24-08, 4:09 pm
Wednesday Diet: Recap

6:00 AM - Wake up
7:00 AM - Gym
8:30 AM - Vitargo drink
11:00 AM - 2 grilled cheese sandwiches, 3 eggs
1:30 PM - Chicken breast, baked potato
5:00 PM - Pasta w/ meat sauce
6:30 PM - Pasta w/ meat sauce
8:30 PM - Pasta w/ meat sauce, 1/2 chicken breast
12:00 PM - Protein shake
12:30 PM - Oatmeal w/ banana
1:00 AM - Sleep

ATLMusclBro5
04-24-08, 5:23 pm
Thursday: Back, Bis, and Tris

Slow out of the gate this morning. I woke up as usual around 5:45 AM, turned off the snooze, and jumped back in the bed (my normal routine...this continues for another 15 min or so until I finally wake up). Today my antics bit me in the a$$ because I didn't wake up again until 6:25 AM and my drive to the gym is at least 30 minutes. I took an M1T2 today because I'll need the boost!

So I walked into the gym around 7:05 AM and the group is finishing the warm-up (abs). I try to sneak in a few reps for my rotators before we blast shoulders. I almost earned a new alias today...Starbucks! I just hope that one doesn't stick.

Here's the workout:

Dumbbell Hammer curls - 10 reps each set, 10 sets total (50#, 45#, 40#, 35#, 30#, 25#, 20#, 15#, 12#, and 10#)
Dumbbell lateral raises - 10 reps each set, 5 sets total (25#, 20#, 15#, 12#, 10#)
Front raises w/ a 45# plate - 5 sets total, first set 15 reps, then 14, 13, 12, and 11
Rear lateral raises w/ dumbbells - 10 reps each set, 5 sets total (30#, 35#, 40#, 45#, 50#)
Tricep extensions - 20 reps each set, 5 sets total (final set was the stack)
Calf raises (bodyweight) - 100 reps each, 3 sets total (toes in, toes out, toes forward)
Bicycle crunches ssw/ Reaches (50 reps each, then 40, 30, and 20)

Around the time we were doing tricep extensions, we were talking to our trainer about his upcoming competition, and he made some interesting comments about the group. One guy hasn't trained with the group in a while because of some family issues. Another guy has lost over 100# and is doing his first show this year. Of me (I'm also competing this summer), he said I was like an all-star running back who was sitting on the sidelines asking the team if they wanted water (Waterboy was an old alias of mine). Tough to hear, but I could totally handle it. I told him not to worry. I'll be ready when it's showtime.

Now I just have to prove it.

I am ATLMusclBro5. This is my journey.

ATLMusclBro5
04-25-08, 12:13 am
I watched the DVD from one of the competitions I entered last year while I was having breakfast today (I did three shows in '07). I mostly wanted to see what the guys in the open heavyweight class looked like. My motivation was mostly to scout the competition, since I may be competing against these guys this year. I entered the novice heavyweight in '07 at the Dexter Jackson Classic and won my weight class, so I'd be in the open class (or junior class) going forward.

Watching the DVD, I remembered talking to a few of the guys backstage. Their physiques were impressive face to face and looked equally amazing on the recording. But watching the video did several things to me. I could definitely feel that "something" in the pit of my stomach that drives me to do this stuff. But I also felt enormous self doubt about competing, thinking I'm gonna get slammed if I have to compete head to head with these guys.

So I watched my routine (which is always a little strange...watching yourself on camera) and I remembered that I'm a decent poser and I was in the best condition of my life at that point. And if things go well this year, I'll be in the best condition of my life come August. So it's all good. I'm learning how to compete...how to lose with dignity, and how to win with humility.

It's all a part of the journey.

Reacher34
04-28-08, 10:47 pm
I watched the DVD from one of the competitions I entered last year while I was having breakfast today (I did three shows in '07). I mostly wanted to see what the guys in the open heavyweight class looked like. My motivation was mostly to scout the competition, since I may be competing against these guys this year. I entered the novice heavyweight in '07 at the Dexter Jackson Classic and won my weight class, so I'd be in the open class (or junior class) going forward.

Watching the DVD, I remembered talking to a few of the guys backstage. Their physiques were impressive face to face and looked equally amazing on the recording. But watching the video did several things to me. I could definitely feel that "something" in the pit of my stomach that drives me to do this stuff. But I also felt enormous self doubt about competing, thinking I'm gonna get slammed if I have to compete head to head with these guys.

So I watched my routine (which is always a little strange...watching yourself on camera) and I remembered that I'm a decent poser and I was in the best condition of my life at that point. And if things go well this year, I'll be in the best condition of my life come August. So it's all good. I'm learning how to compete...how to lose with dignity, and how to win with humility.

It's all a part of the journey.

I've got no doubt you're gonna come correct in August. Every time I see you I'm impressed. Keep working hard and I'll keep being proud of you. Forget that intimidation stuff. Play to your strengths on stage and compete with yourself to be better.

ATLMusclBro5
04-30-08, 2:35 pm
Thursday Diet: Recap

6:30 AM - Wake up
7:00 AM - Gym
8:15 AM - Vitargo shake
11:00 AM - 2 grilled cheese, oatmeal
12:00 PM - Nap (2.5 hrs)
3:00 PM - Pasta w/ meat sauce
7:15 PM - Pasta w/ meat sauce
11:00 PM - Pasta w/ meat sauce
12:30 AM - Sleep

Friday: Chest

Typically my day off, but I want to start throwing in an additional workout for some of my lagging bodyparts (mostly chest). Worked up to 315# for 3 reps on the flat barbell bench press (unassisted). Next time, I'll ask one of the guys for a spot so I can get a few more reps.

Saturday: Posing Practice

We had a new guy join our group today for practice. He was about 6'4" and close to 250#. Good poser as well, but looking to get better with his fundamentals. After my trainer had us go through the mandatories and some free posing, he asked me to help him with quarter turns. I was able to give him some good tips and some subtle things to work on. My trainer mentioned afterwards that I'm still a little too complacent with my free posing. I need to start trying some new stuff. I'll dust off some of my old Repetrope vids and start watching the guys more critically now.

ATLMusclBro5
05-03-08, 10:35 am
Not sure how I let a week go by without posting anything! But I had an experience earlier this week that I thought was noteworthy.

On Sunday at church, one of our old members who moved away was in town for the weekend. He was previously on the church leadership staff and in a way was a mentor to me. Our pastor asked him to give the sermon for the morning and I was blown away. Not so much by what he said, but by HOW he said it. He had always been a great speaker, but something seemed different. It was like he was even more refined than before...like he had really been working on perfecting his delivery, style, and content.

I often talk with a friend of mine about how we need to constantly work on getting better at the things that are important to us (actually, she always brings this up with me!). She calls it "honing your craft." To her, a craft is much more than a job or an occupation. A craft is a sharply and keenly developed skill, practiced consistently over time, so that when it's performed, it looks effortless to others. When in reality, it's simply a reflection of the time and dedication put in beforehand.

I give props and much respect to the ANIMALS here who put in the time and effort to get better at the "craft" of bodybuilding. They sharpen their skills by reading about others successes and mistakes, practice and learn on their own, and put in their time day in and day out at the gym.

For someone to think that bodybuilding can be made to look "effortless" is probably an oxymoron. Maybe it's really more of a compliment to the craft.

ATLMusclBro5
05-06-08, 11:39 pm
Tuesday: Chest

Back in the gym after being away for the weekend. Spent Saturday - Monday in Florida visiting family and friends. Good time getting away and seeing everyone, but now back to the grindstone here.

Trained chest on my own today.

Incline dumbbell press - 10 reps each set, 35#, 40, 45, 50 (warm-up); then 60#, 70, 80, 90, and 100#
Barbell bench press - 10 reps full range then 10 partials, 135#, 155, 185 then 5 reps @ 225 (no partials)
Hammer curls superset w/ Dips - 10 reps each, 35#, 40, 45, and 50# (bodyweight dips)
Hammer Strength Decline Bench Press - 15 reps each set, 50#, 60# 70#
Machine flys - 15 reps each set, 115#, 145, 175, 205#

Felt a really good pump doing the flat bench press (10 full reps followed by 10 partials). Chest was burning at 185#. I was gonna try to work up to 315# just doing full range reps, but I was burnt out after the 5 reps at 225#. Not a bad workout. Could feel the intensity; not as high as it would be with my trainer, but I felt like I was working hard.

Training back in the morning. Always fun!!

ATLMusclBro5
05-08-08, 9:03 am
Wednesday: Back

Medicine ball crunches on decline bench - 25 reps, 3 sets, 16# ball

Cycle 1:
Step mill @ level 7.0 for 1 min
Double arm dumbbell rows - 10 reps, one set each at 30#, 35#, 40#, 45# and 50#
Repeat cycle 2 additional times, increasing reps on rows to 12 on 2nd rotation and 15 on 3rd rotation

Cycle 2:
One arm dumbbell rows - 10 reps, first set using 80# dumbbell
Reverse grip lat pulldowns - 10 reps, moderate weight throughout (concentrate on the contraction)
Hammer Strength seated rows - 10 reps, begin w/ 2 plates each side
Assisted pull-ups - 15 reps each time
Bent over barbell rows - 10 reps, one set each at 30#, 40#, 50#, 60# and 70#
Repeat cycle 4 additional times (5 rotations total)
- increasing weight on one arm DB rows each rotation (85#, 90#, 95#, and 100#)
- increasing weight on HS seated rows topping out at 4 plates each side

My energy level was pretty low today, mostly because I'm still recovering from my weekend trip and I haven't been eating as much clean food. Plus, my lower back was on fire for most of the workout. Typical stuff that I have to work through whenever I'm returning from a break.

ATLMusclBro5
05-09-08, 3:13 am
Thursday: Shoulders

I was supposed to meet w/ my trainer this morning, but work up late and trained on my own. Just didn't have much energy this morning, plus I was up late on Wednesday night.

Smith machine military press - 10 reps each set, 135#, 135#, 155#, 185#

Cycle 1:
Dumbbell laterals - 10 reps, 10#, 15#, 20#, 25#
Rear delt machine - 10 reps, 115#
Repeat 2 additional times, 2nd rotation 12 reps and increase weight on rear delt machine, 3rd rotation 15 reps and increase weight on rear delt machine

Cycle 2:
Upright rows - 10 reps, 30#, 40#, 50#, 60#, 70#
Front dumbbell raises - 10 reps, 10#, 15#, 20#, 25#
Repeat 2 additional times, 2nd rotation 12 reps, 3rd rotation 15 reps

By the time I was done, I had one of the best pumps in my shoulders I've had in a while. But honestly, I almost left the gym after the military presses. I felt like I didn't have the energy or the motivation. I haven't been eating well this week and I'm probably more stressed than I realized. But I'm glad I pushed through and didn't compromise my workout because of it. I just have to explain to my trainer why I overslept!

I am ATLMusclBro. This is my journey.

ATLMusclBro5
05-09-08, 8:34 pm
Friday: Chest, Bis, and Tris

Typically, Friday is my day off, but I'm starting to use it as a "make-up" day, training my lagging bodyparts. Trained on my own today.

Incline bench press w/ dumbbells "close grip" (dumbbells together throughout)
- 15 reps, 30#, 35, 40, 45, and 50#
- Repeat performing 12 reps, same weight

Flat bench press superset w/ Hammer Strength Isolateral bench press (seated)
- 135 x 8 ss w/ 90 x 8
- 185 x 8 ss w/ 90 x 8
- 225 x 8 ss w/ 90 x 8
- 275 x 4 ss w/ 90 x 8
- 315 x 2 ss w/ 90 x 8

Dumbbell curls (little to no rest in-between sets)
- 30s x 10
- 35s x 10
- 40s x 10
- 45s x 10
- 50s x 10

Overhead cable tricep extensions (little to no rest in-between sets)
- 35 x 15
- 50 x 15
- 65 x 15
- 80 x 15

Dumbbell hammer curls superset w/ Flat bench dips
- 25s x 20 ss w/ bodyweight x 20
- 20s x 20 ss w/ bodyweight x 20
- 15s x 20 ss w/ bodyweight x 20
- 10s x 10 ss w/ bodyweight x 20

Great workout. Energy level was high and mood was good. Even chatted w/ a few dudes in the gym today. One guy complimented me and said he wants to have my build. When he asked me what my secret was, I told him, "consistency and intensity are the keys." I told him if he ever had any questions, just ask. Also met two younger animals training legs today (one was even wearing a Universal t-shirt). The guy wearing the Universal shirt was definitely interested in bodybuilding and possibly competing. I gave him my e-mail address and again left the door open for him to ask me questions. Hopefully I'll run into these guys again. Cool dudes that I wouldn't mind keeping in touch with. Definitely some new recruits for the next ABC session!

Left the gym around 1:30 PM, pecs and guns pumped and feeling stoked. Quite possibly, this might be the start of an amazing weekend. Something good is a-cookin'.

I am ATLMusclBro. This is my journey.

Reacher34
05-13-08, 4:55 pm
Friday: Chest, Bis, and Tris

Typically, Friday is my day off, but I'm starting to use it as a "make-up" day, training my lagging bodyparts. Trained on my own today.

Incline bench press w/ dumbbells "close grip" (dumbbells together throughout)
- 15 reps, 30#, 35, 40, 45, and 50#
- Repeat performing 12 reps, same weight

Flat bench press superset w/ Hammer Strength Isolateral bench press (seated)
- 135 x 8 ss w/ 90 x 8
- 185 x 8 ss w/ 90 x 8
- 225 x 8 ss w/ 90 x 8
- 275 x 4 ss w/ 90 x 8
- 315 x 2 ss w/ 90 x 8

Dumbbell curls (little to no rest in-between sets)
- 30s x 10
- 35s x 10
- 40s x 10
- 45s x 10
- 50s x 10

Overhead cable tricep extensions (little to no rest in-between sets)
- 35 x 15
- 50 x 15
- 65 x 15
- 80 x 15

Dumbbell hammer curls superset w/ Flat bench dips
- 25s x 20 ss w/ bodyweight x 20
- 20s x 20 ss w/ bodyweight x 20
- 15s x 20 ss w/ bodyweight x 20
- 10s x 10 ss w/ bodyweight x 20

Great workout. Energy level was high and mood was good. Even chatted w/ a few dudes in the gym today. One guy complimented me and said he wants to have my build. When he asked me what my secret was, I told him, "consistency and intensity are the keys." I told him if he ever had any questions, just ask. Also met two younger animals training legs today (one was even wearing a Universal t-shirt). The guy wearing the Universal shirt was definitely interested in bodybuilding and possibly competing. I gave him my e-mail address and again left the door open for him to ask me questions. Hopefully I'll run into these guys again. Cool dudes that I wouldn't mind keeping in touch with. Definitely some new recruits for the next ABC session!

Left the gym around 1:30 PM, pecs and guns pumped and feeling stoked. Quite possibly, this might be the start of an amazing weekend. Something good is a-cookin'.

I am ATLMusclBro. This is my journey.

Nice workout. Sign those dudes up. If they got your seal of approval, I'd love to have em at the next session.

ATLMusclBro5
05-22-08, 2:08 pm
http://s268.photobucket.com/albums/jj39/ABC_Atlanta/2008%20Eastern%20Seaboard%20-%20May%2010/?albumview=grid

Pics are a little grainy because my flash isn't super powerful and I wasn't close to the action, except for a few shots. Toney Freeman and Dexter Jackson were the guest posers, both in very good condition since competing at the Arnold Classic. It was cool when they started walking through the audience and flexing for the crowd! At 6'1", Freeman is a beast!! Kinda gives me hope for what I can become!!

I attended with a few friends. Definitely a good show. Heavyweight was the clear winner. Watching the guys on stage really gave me some additional motivation to compete. I definitely wanna get back on stage, just gotta get my mind right for the diet and cardio (and put on some size!).

ATLMusclBro5
05-27-08, 2:12 pm
Monday (Memorial Day): Legs

Warm-up: 10 min stationary bike

Leg extensions ssw/ seated leg curls
- 100# x 50 reps, 50# x 50 reps
- 130# x 40 reps, 60# x 50 reps
- 160# x 30 reps, 70# x 50 reps
- 190# x 20 reps, 80# x 50 reps

Squats (using Smith machine)
- 135# x 10 reps
- 185# x 10 reps
- 225# x 10 reps
- 275# x 10 reps

Walking lunges
- 50# dumbbell, 30 steps total
- 60# dumbbell, 30 steps total
- 70# dumbbell, 30 steps total

Standing leg curls
- 40# x 10 reps
- 50# x 10 reps
- 60# x 10 reps

Trained on my own today. Good workout. Really felt a pump in my hamstrings by doing the high rep leg curls. Also did deep squats using the Smith machine.

ATLMusclBro5
05-27-08, 2:14 pm
Monday: Random thoughts

Today was interesting. First it was a holiday and it seemed as though no one was out and about. I was driving around earlier and the streets were empty. I also got into an argument with my brother before I went to train. We hardly ever fight about anything, so this was kinda wierd. I think I just misinterpreted something he said to me. We apologized to each other at the end of the conversation, but I may still need to extend the olive branch and make sure we are cool.

While I was warming up on the stationary bike, I found a copy of Southern Muscle from Fall 2007 and it had the coverage from my show in August. It was a little surreal to see my picture in the magazine. That's the sort of thing I've dreamed about since I was teenager...being one of the guys in Muscle & Fitness or Flex. I haven't reached the big leagues yet, but Southern Muscle is a start!

Finally, I guess it's a little awkward to say "happy" Memorial Day (belated) because of the nature of the holiday (remembering those who men and women who perished in military service), but I do pray for the families who have suffered loss that they would find peace and be comforted by the good memories left behind. To my ANIMAL brothers and sisters, I hope you come home safely and can join your gym family at an ABC session real soon!

ATLMusclBro5
05-28-08, 3:17 pm
Tuesday: Chest

Trained on my own today. At the gym around 2 PM.

Flat bench press w/ ssw/ Flat bench flys ssw/ close-grip bench press (all using dumbbells)
- 30# x 8 reps (each exercise)
- 35# x 8 reps
- 40# x 8 reps
- 45# x 8 reps
- 50# x 8 reps (absolutely burning by now. had to rest in-between each exercise using the 50s)

Flat bench press (barbell)
- 135# x 4 reps
- 185# x 4 reps
- 225# x 4 reps
- 275# x 4 reps

My intention was to hit 315# for 4 reps (would have been a PB), but I was pretty much drained and I didn't ask for a spot. Plus, my right wrist was sore. Decided to move on.

Incline bench press (using Smith machine) ssw/ Dips ssw/ Push-ups (feet elevated)
- 135# x 10 reps, 10 dips (bodyweight), 10 push-ups
- 155# x 10 reps, 10 dips, 10 push-ups
- 185# x 10 reps, 10 dips, 10 push-ups

Did the last two sets of push-ups on my knuckles because my wrist was hurting pretty bad by this point.

Dumbbell curls (using strict form)
- 30# x 10 reps
- 35# x 10 reps
- 40# x 10 reps
- 45# x 10 reps
- 50# x 10 reps (using more momentum by this point, but not too much swinging)

js71474
05-28-08, 3:49 pm
All around solid package bro! Keep up the good work. See you are in the ATL, I am only about 2 hrs. from you. I am in Easley SC which is close to Greenville. I am trying to get SC an ABC event, but 2 hrs. aint far if you ever want to train. By the way I am sub'd!

ATLMusclBro5
05-28-08, 9:34 pm
Wednesday: Back

Trained on my own today. At the gym around 3 PM

Warm-up

Double arm dumbbell rows ssw/ Deadlifts
- 50# x 20 reps, 135# x 10 reps
- 40# x 30 reps, 155# x 10 reps
- 30# x 40 reps, 185# x 10 reps
- 20# x 50 reps, 225# x 10 reps

Lat pulldowns ssw/ Hammer Strength rows (standing, one arm at a time)
- 100# x 15 reps, 1 plate x 15 reps
- 140# x 15 reps, 2 plates x 15 reps
- 180# x 15 reps, 3 plates x 15 reps
- 220# x 15 reps, 4 plates x 15 reps (had to stop midway on the last set of pulldowns to regroup)

Barbell shrugs ssw/ One arm dumbbell rows
- 225# x 20 reps, 80# x 10 reps
- 225# x 20 reps, 90# x 10 reps
- 225# x 20 reps, 100# x 10 reps

Not a bad workout, but afterwards, I felt like I could have pushed harder. The last superset could have been more intense. Should have thrown in some pull-ups or really worked the one arm rows (one set being 80#, then 90#, then 100#...then repeat 2 additional times). One thing about training alone is that I have to do my best to duplicate the intensity of training w/ my trainer. Otherwise, when I go back to my trainer, I'm out of gas in the first 20 minutes and he's riding my a$$ for the remaining 40 minutes.

I've trained on my own for the last three days, but will try to hit Thursday w/ my trainer and the group. I've also relaxed my diet a bit, eating more bread instead of rice with my chicken (basically making chicken sandwiches now). It's helped to improve my appetite which had pretty much gone away (I guess from eating chicken and rice for so long). I don't think the switch will hurt me for now. My bodyweight hasn't changed much in the last several weeks. I'm still holding at about 235# when my goal was to be pushing towards 250#.

Right now, it's also doubtful that I will compete in August as I was planning. I spoke with my trainer about it a few weeks ago and he thinks I need more time to bulk. I actually didn't disagree with him, so we decided that we would look into some late season shows (maybe October). That would give me time to settle into my job (once i start working again) and get into a routine that'll work for me.

If it's any consilation, I'm 235# with abs! That's gotta count for something!!

I am ATLMusclBro. This is my journey.

js71474
05-29-08, 9:25 am
Wednesday: Back

Trained on my own today. At the gym around 3 PM

Warm-up

Double arm dumbbell rows ssw/ Deadlifts
- 50# x 20 reps, 135# x 10 reps
- 40# x 30 reps, 155# x 10 reps
- 30# x 40 reps, 185# x 10 reps
- 20# x 50 reps, 225# x 10 reps

Lat pulldowns ssw/ Hammer Strength rows (standing, one arm at a time)
- 100# x 15 reps, 1 plate x 15 reps
- 140# x 15 reps, 2 plates x 15 reps
- 180# x 15 reps, 3 plates x 15 reps
- 220# x 15 reps, 4 plates x 15 reps (had to stop midway on the last set of pulldowns to regroup)

Barbell shrugs ssw/ One arm dumbbell rows
- 225# x 20 reps, 80# x 10 reps
- 225# x 20 reps, 90# x 10 reps
- 225# x 20 reps, 100# x 10 reps

Not a bad workout, but afterwards, I felt like I could have pushed harder. The last superset could have been more intense. Should have thrown in some pull-ups or really worked the one arm rows (one set being 80#, then 90#, then 100#...then repeat 2 additional times). One thing about training alone is that I have to do my best to duplicate the intensity of training w/ my trainer. Otherwise, when I go back to my trainer, I'm out of gas in the first 20 minutes and he's riding my a$$ for the remaining 40 minutes.

I've trained on my own for the last three days, but will try to hit Thursday w/ my trainer and the group. I've also relaxed my diet a bit, eating more bread instead of rice with my chicken (basically making chicken sandwiches now). It's helped to improve my appetite which had pretty much gone away (I guess from eating chicken and rice for so long). I don't think the switch will hurt me for now. My bodyweight hasn't changed much in the last several weeks. I'm still holding at about 235# when my goal was to be pushing towards 250#.

Right now, it's also doubtful that I will compete in August as I was planning. I spoke with my trainer about it a few weeks ago and he thinks I need more time to bulk. I actually didn't disagree with him, so we decided that we would look into some late season shows (maybe October). That would give me time to settle into my job (once i start working again) and get into a routine that'll work for me.

If it's any consilation, I'm 235# with abs! That's gotta count for something!!

I am ATLMusclBro. This is my journey.

You have to admit that was still a great session! Good numbers and volume!

ATLMusclBro5
06-05-08, 1:30 am
I've noticed when I take breaks from recording my journey here, it's usually because something major has happened. It kinda sucks when I do that, because now I'm not as able to capture the emotion of the moment. Instead, it's like watching a movie in fast-forward. Which isn't always a bad thing, depending on the movie. That way, you can just skip to the good parts.

Good part: I finally have a job!!!!!!! It's been a while since "Termination Tuesday" but I finally confirmed a start date. Monday, June 9 is the date. I'm definitely excited and looking foward to the change of pace and for my life to stabilize again.

Sucks: I haven't trained in about a week (except for an awesome arm workout w/ a fellow ANIMAL on Tuesday). I'm not sure of the stress of life was getting to me, but I haven't been motivated at all this week. I think once I confirmed my job, I was finally able to take a breather...so I dropped everything!

Good: I'm headed down to Ft. Lauderdale this weekend for some much needed R&R. I found a great deal on a flight that I couldn't pass up, so I'll be down there for a few days to relax and get my mind back together. The plan is to relax and come back ready to work and motivated to train.

Really sucks: I probably won't compete this year. Since I haven't had a great deal of focus lately, my trainer and I decided that I should consider waiting until October or even next summer. That would give me enough time to settle into my new routine and allow me the time to really gain some mass. I didn't disagree with him, it's just a decision I was hoping I wouldn't have to make. But I think it's the right decision.

Well, those are the major updates and highlights. It's late, I'm tired, and I still need to pack!

Any South Florida ANIMALS checking this, PM me and let's hook up for a workout this weekend.

ATLMusclBro5
06-12-08, 1:13 am
This wouldn't be much of a journey without ups and downs. I suppose the trick is learning how to enjoy the ride.

I'm back from my weekend in South Florida. Had a great time. South Beach is amazing!! Can't wait to go back.

I met with my trainer when I returned and we've pretty much decided on a gameplan for then next several months. I'm not competing this year, I need to gain about 20 pounds (that would put me at around 255-260), and I need to hold onto the size for a while, without adding too much extra bodyfat. So basically, I'm gonna be eating everything I can. Which should be fun, considering I haven't gained a pound in the last 6 weeks.

I'm also back to training on my own again for a while. With the new job, I can't get to the studio to train w/ the guys and get to work on time. So, I'll have to step up my own workouts considerably. I'll check in with my trainer every so often, but I have to push myself now.

I started my new job on Monday. It's about a 30 minute commute (which isn't bad around here). The industry is a little different that what I'm used to, but it's a great next step for me professionally. I just gotta get into a routine and start bringing my meals along. Otherwise, the 260# milestone will just be a pipedream.

Ups and downs, highs and lows, mountain tops and valleys. I'm told it's better than a flat line. Then the journey's over.

ATLMusclBro5
06-12-08, 1:23 am
Wednesday: Legs

Late workout tonight, around 9:30 PM.

Warm-up: Treadmill 8 min, 3.0 incline, 3.5 mph

Walking lunges
- 70# barbell x 30 steps (15 down and back)
- 80# barbell x 30 steps
- 90# barbell x 30 steps
- 100# barbell x 30 steps

Smith machine squats
- 135# x 10 reps
- 185# x 10 reps
- 225# x 10 reps
- 275# x 10 reps

Leg extensions ssw/ Lying leg curls ssw/ Adductor machine ssw/ Glute machine
- 100# x 50 reps, 65# x 25 reps, 130# x 20 reps, 110# x 10 reps (each leg)
- 130# x 40 reps, 65# x 25 reps, 130# x 20 reps, 110# x 10 reps
- 160# x 30 reps, 65# x 25 reps, 130# x 20 reps, 110# x 10 reps
- 190# x 20 reps, 65# x 25 reps, 130# x 20 reps, 110# x 10 reps

I was pleasantly surprised at how my mood and energy level changed by the time I was done with the workout. I was feeling tired and lethergic before I started and now I'm energized and focused.

I think, for a while, I just forgot how much I love this shit.

I am ATLMusclBro. This is my journey.

js71474
06-12-08, 9:02 am
Your leg work was close to bed time which is a good thing cause after the beating you put on them I am sure they needed rest. Good job bro! Glad you had a good trip and welcome back.

ATLMusclBro5
06-13-08, 2:16 am
Thursday: Chest

Working the night shift at the gym again. Arrived around 10:00 PM. 10 minute warm-up on the treadmill watching ladies pro wrestling (I love the stuff...ever since I was a kid). Funny how some things really don't ever change.

Flat bench press w/ dumbbells ssw/ Flat bench flys
- 35# x 10 reps (each exercise)
- 40# x 10 reps
- 45# x 10 reps
- 50# x 10 reps

Incline bench press w/ Smith machine
- 135# x 10 reps
- 185# x 10 reps
- 225# x 10 reps (stopped at 7, then finished the final 3)

Machine flys ssw/ Machine preacher curls ssw/ Cable x-overs
- 100# x 15 reps, 45# x 15 reps, 20# (each side) x 15 reps
- 130# x 15 reps, 55# x 15 reps, 20# x 15 reps
- 160# x 15 reps, 65# x 15 reps, 20# x 15 reps

I was going to do another superset, but I started talking to a buddy in the gym and it was a wrap. I'm gonna check out a few gyms down near where I work. Hopefully I can start going right after work instead of training so late at night. It makes it terribly difficult to sleep at night sometimes when I train late.

Golds Gym and Muslce World were two recommendations. I'll check LA Fitness as well. Maybe I'll find a good deal.

Reacher34
06-13-08, 11:48 am
Glad to see you're back on the grind and everything has straightened out. Think of it this way....you now have a whole extra year to IMPROVE before you step on stage. You were already looking awesome last time I saw you, now you can just add more to it.

Oh...and be sure to bring a shaker bottle to our ABC event. Universal sent us a surprise!

ATLMusclBro5
06-18-08, 12:32 am
So it seems my journey is beginning again. Although I don't fell like I'm starting over, the path is definitely different than I expected. Technically, I'm offseason again. But after talking to my trainer on Sunday, it seems like I'm still in pre-contest mode...from now until next summer!

Basically, I'm expected to lift 3 days a week and to do 30 min of cardio 3 days a week. The intensity is still high, but he knows me pretty well...so I have to maintain the cardio. The plan is to grow, but not to let the bodyfat get out of control. I just won't tell him that I ate a whole pizza tonight (it's been quite a while since I was able to do that).

My half-hour on the treadmill tomorrow will take care of my over-indulgence (or lack of wisdom).

I am ATLMusclbro. This is my journey.

ATLMusclBro5
06-18-08, 1:14 am
Monday: Cardio

Treadmill - 30 minutes, 10.0 incline, 3.3 mph.

Thank God I remembered my headphones. Flipped between an old episode of Family Guy and WWE's RAW. Started late and ended late, so I was wired until 2 AM. Gotta cut that sh!t out and get to bed earlier.

Tuesday: Back & Shoulders

Arrived at the gym around 8:50 PM and it closes at 10 PM. Have a lot to do w/o a lot of time to waste.

Warm-up - Treadmill (8 minutes) and rotator cuff exercises

Assisted Pull-ups ssw/ Lat Pulldowns
- 70# x 10 reps, 140# x 10 reps
- 70# x 10 reps, 160# x 10 reps
- 70# x 10 reps, 180# x 10 reps
- 70# x 10 reps, 200# x 10 reps

One arm dumbbell rows
- 90# x 10 reps (each arm)
- 100# x 10 reps
- 110# x 10 reps
- 120# x 10 reps

Hammer Strength double arm rows
- 2 plates each side x 15 reps
- 3 plates each side x 15 reps
- 4 plates each side x 15 reps

Front raises ssw/ lateral dumbbell raises
- 45# plate x 15 reps, 25# x 15 reps
- 45# plate x 14 reps, 20# x 15 reps
- 45# plate x 13 reps, 15# x 15 reps
- 45# plate x 12 reps, 10# x 15 reps

Rear delt machine ssw/ Smith Machine military press
- 100# x 10 reps, 135# x 10 reps
- 100# x 10 reps, 135# x 10 reps

I ran out of time (and out of gas) on the last superset. I was supposed to repeat it 4 times, increasing the weight on both movements each time. My right shoulder started getting very sore and I received the 2 minute warning from the gym staff. It was time to wrap it up. I called Papa Johns on the way home...just planning for some hardcore carb loading tonight!!

Needless to say, I may have to do 45 minutes of cardio on Wednesday.

js71474
06-18-08, 11:29 am
More good stuff in the gym bro! Hope the ABC went well. Thanx for the PM, hate I couldn't make it but keep me in mind next time. How was the pizza, and the cardio to make up for it?
Great workout, and keep pushin hard!

ATLMusclBro5
06-20-08, 1:50 am
Wednesday: Cardio

30 min on treadmill, 10.0 incline, 3.3 mph.

Seemed a little easier today, but I'm still having to hold onto the front support bar for most of the session. Gotta let go and get the arms pumping. That's the way to burn the extra calories.

Thursday: Chest

I think I've accepted the fact that I'm going to train late in the evenings now. The goal is to be in the gym no later than 9:00 PM and out by 10:15 PM or so. That way, I can relax for a few hours after work and still have some down time at the end of the evening before bed.

Incline DB presses
- 30s x 20 reps
- 40s x 15 reps
- 50s x 10 reps
- 60s x 10 reps
- 75s x 8 reps
- 80s x 8 reps
- 90s x 6 reps
- 100s x 6 reps

Dips ssw/ Machine Flys
- Bodyweight x 10, 100# x 10 reps
- Bodyweight x 10, 130# x 10 reps
- Bodyweight x 10, 160# x 10 reps
- Bodyweight x 10, 190# x 10 reps

Smith Machine bench press (partial reps)
- 225# x 20 reps
- 205# x 30 reps
- 185# x 40 reps
- 135# x 50 reps

Leg lifts (straight leg) ssw/ Leg lifts (bent knee)
- 10 reps, 10 reps
- 10 reps, 10 reps

Hammer Curls
- 30s x 15 reps
- 35s x 15 reps
- 40s x 15 reps
- 45s x 15 reps
- 50s x 15 reps

I was supposed to do a round of dumbbell bicep curls, but i was spent. I stopped by Checkers and picked up a chicken sandwich and a bacon double cheeseburger with a small strawberry milkshake. Not really appropriate foods on my diet, but hey...I'm offseason!!

I'm sure I'll make up for it this weekend. Headed to Gadsden, AL for the Southeastern Gold's Gym Classic. It's one of the big state shows in Alabama. Several people I train with are entering the show and I'm going to support them and help out. Should be a lot of fun. For a lot of them, it's their first competition (this was also my first competition ever last year).

Oh, the memories!! I'll try to have some pics posted by Sunday.

ATLMusclBro5
06-25-08, 10:16 pm
http://s268.photobucket.com/albums/jj39/ABC_Atlanta/2008%20Southeastern%20Golds%20Gym%20Classic%20-%20June%2020/?albumview=grid

Hopefully the link works.

Great time last weekend at the show. Attending bodybuilding competitions feels like I'm going to a family reunion. You tend to see a lot of familiar faces...people from the gym, fellow competitors, old friends. It's cool to recognize familiar faces and it's surprising that people recognize me.

I didn't compete this year. Instead I was on staff. It was a lot of work, but a great experience. I worked the ticket booth. It was pretty hectic for prejudging and the night show, but still a lot of fun.

My trainer was one of the hosts/sponsors and he had maybe 8-10 people entered. Everyone made such dramatic transformations over the last several months. I congratulate all my friends who stepped on stage. You all looked incredible!! Hopefully now, you've been bit by the competition bug!! I'm sure you'll be back on stage again.

Several highlights from the weekend. After the ticket sales stopped, I was able to chat with a lot of the pros and finally be a fan. Most notably, 8-time Mr. Olympia, Lee Haney. That was a dream come true. Also, Leo Ingram was awesome. He chatted with me and some friends after the show about his experiences in bodybuilding and was just very down to earth. A very humble guy and a cool dude.

My trainer took his people out to breakfast on Sunday morning and we all drove back to Atlanta. I think I slept the rest of the day!

Back to work on Monday and 30 minutes on the treadmill.

3.3 mph, 10.0 incline. Thinking about competing.

I am ATLMusclBro. This is my journey.

ATLMusclBro5
06-26-08, 1:19 am
Tuesday: Off

Was supposed to train legs today, but I crashed after work. I fell asleep after I put my chicken breast in the oven. Thank God I heard my phone ring. It seems I had been asleep for close to two hours with food cooking in the oven. I gotta get a timer or make sure my next oven has an auto-off feature.

Wednesday: Chest and Biceps

Normally would have been my cardio day, but I decided to do chest instead. Will save legs for the weekend. Late workout. Just gotta get it in when I can.

Incline DB press
- 30s x 20 reps
- 40s x 15 reps
- 50s x 10 reps
- 60s x 10 reps
- 75s x 8 reps
- 80s x 8 reps
- 90s x 6 reps
- 100s x 8 reps (PB)

Machine flys (seated) ssw/ Dips
- 115# x 10 reps, 10 reps (bodyweight)
- 145# x 10 reps, 10 reps (bodyweight)
- 175# x 10 reps, 10 reps (bodyweight)
- 205# x 10 reps, 10 reps (bodyweight)

Hammer Curls
- 30s x 10 reps
- 35s x 10 reps
- 40s x 10 reps
- 45s x 10 reps
- 50s x 10 reps

Barbell bench press
- 135# x 4 reps
- 185# x 4 reps
- 225# x 4 reps
- 275# x 4 reps
- 315# x 4 reps (PB)

Machine concentration curls
- 40# x 10 reps (each arm)
- 50# x 10 reps
- 60# x 10 reps

One thing I've learned from the ANIMAL sessions is that I should never leave the gym thinking "I wish I would have..."

I was doing the barbell bench presses and my plan was to hit 315 for reps. I was fine until rep 2 at 275. The bar started feeling heavy and I was about to quit after the 4th rep and rack the weights. I thought about it for what seemed like 10 minutes (probably more like 2). Fortunately, I decided against it and asked a bud to give me a spot. I guess he was watching me earlier because he said that he thought I'd ask for a spot at 275.

I told him the goal was 4 reps at 315 (a minimum of 2 reps). I slammed my back on the bench a few times, grabbed the bar and started the lift. Felt strong as sh!t. My bro was right there also with a great spot. I know that having someone there gave me an extra dose of confidence.

Big thanks to my gym bro, Mike...for allowing me to leave the gym with no regrets tonight. I'll definitely return the favor.

js71474
06-26-08, 11:15 am
Congrats on the 315 PB on bench bro! You've had some solid sessions! Gym spots, especially ones you know can be a huge help. Good job in the ATL!

Reacher34
06-26-08, 5:03 pm
Well done, Redge. Glad to see you pushed through and wanted more. That's the shit that gets me amped.

ATLMusclBro5
06-27-08, 12:46 am
Wednesday: Back & Shoulders

Double arm dumbbell rows ssw/ Assisted pull-ups
- 50s x 20 reps, 70# assist x 10 reps
- 40s x 30 reps, 70# assist x 10 reps
- 30s x 40 reps, 70# assist x 10 reps
- 20s x 50 reps, 70# assist x 10 reps

Smith machine military press
- 135 x 10 reps
- 155 x 10 reps
- 185 x 10 reps
- 205 x 5 reps (had to stop 1/2 way through, shoulders were done)
- 205 x 5 reps

Single arm rows ssw/ Lat pulldowns
- 100# x 10 reps (each arm), 120# x 10 reps
- 110# x 10 reps, 160# x 10 reps
- 120# x 10 reps, 200# x 10 reps

Rear delt machine ssw/ Lateral raises
- 100# x 10 reps, 15# x 10 reps
- 100# x 10 reps, 15# x 10 reps

I ran out of gas towards the end! But still, I believe it was a solid workout. I tried to hit my shoulders earlier this time just in case I ran out of time towards the end of the session. The military presses felt good, just my right shoulder was a little achy. My triceps were burning towards the end of the shoulder presses as well. Good secondary benefits, I suppose.

Still have cardio and abs on Friday and legs on Saturday.

ATLMusclBro5
06-28-08, 7:54 pm
Wednesday: Back & Shoulders



Sorry, my mistake. Should have been Thursday: Back & Shoulders

I was a little concerned for a moment. I know I sometimes have a poor memory (actually, it's more selective than poor), but it's rare for me to forget an entire day of activities!!

ATLMusclBro5
06-28-08, 8:06 pm
Friday: Off

Should have been a cardio day, but I crashed after work. Lights out.

Saturday: Legs

Leg extensions
- 110# x 10 reps
- 130# x 10 reps
- 150# x 10 reps
- 170# x 10 reps
- 190# x 10 reps

Walking lunges
- 110# barbell x 30 steps (15 back and forth)
- 110# x 30 steps
- 110# x 30 steps
- 110# x 30 steps

Stiff-legged deadlifts ssw/ Abductor machine
- 110# (2 55s) x 10 reps, 210# x 15 reps
- 110# x 10 reps, 290# (stack) x 15 reps
- 110# x 10 reps, Stack x 15 reps
- 110# x 10 reps, Stack x 15 reps

Smith machine squats
- 135# x 10 reps
- 225# x 8 reps
- 315# x 6 reps

First leg workout in a while. Next time I'll throw in a 5th set of walking lunges and hit my calves as well.

ATLMusclBro5
07-02-08, 1:02 am
Sunday: Off

Monday: Off. Should have been cardio today, but I needed the rest.

Tuesday: Legs. Similar workout to Saturday. Needed to get back to where I train legs at the beginning of the week instead of the end. It gives my lower back a little more time to recover. Doing legs after a back workout last week was pretty brutal.

Leg extensions ssw/ Calf raises using the hack squat machine
- 110# x 10 reps, 90# x 10 reps
- 130# x 10 reps, 90# x 12 reps
- 150# x 10 reps, 90# x 15 reps
- 170# x 10 reps, 90# x 20 reps
- 190# x 10 reps, 90# x 25 reps

Walking lunges
- 110# barbell x 30 steps (15 back and forth)
- 110# x 30 steps
- 110# x 30 steps
- 110# x 30 steps
- 110# x 30 steps

Abductor machine ssw/ Stiff-legged deadlifts
- 290# (stack) x 15 reps, 120# (2 60s) x 10 reps
- Stack x 15 reps, 120# x 10 reps
- Stack x 15 reps, 120# x 10 reps
- Stack x 15 reps, 120# x 10 reps

Leg press
- 6 plates total x 10 reps
- 8 plates total x 10 reps
- 10 plates total x 10 reps
- 12 plates total x 10 reps

Walking lunges brought the fire as only they can. Added a fifth set (actually, should always perform 5 sets unless i crash). Leg presses instead of squats today. Prefer the squats, but need to vary my routine a little. Stacked out the abductor machine all 4 sets and went up on the stiff legged deads.

Progress.

js71474
07-02-08, 9:04 am
You just keep on putting up consistently good numbers and great workouts bro! Great job and keep them coming.

ATLMusclBro5
07-05-08, 2:01 am
Wednesday: Off

Thursday: Off. Crashed after work today. Was pretty exhausted.

Friday (July 4th): Back and Shoulders

Lat pulldowns ssw/ Double Arm dumbbell rows
- 120# x 10, 50# x 20
- 140# x 10, 40# x 30
- 160# x 10, 30# x 40
- 180# x 10, 20# x 50

Smith machine military press
- 95# x 10
- 145# x 10
- 195# x 6
- 235# x 3, drop to 195# x 4, drop to 145# 6

Hammer Strength seated row ssw/ One arm dumbbell rows
- 2 plates each side x 10 reps (double arm), 100# x 10 reps (each arm)
- 3 plates each side x 10 reps, 110# x 10 reps
- 4 plates each side x 6 reps, 125# x 10 reps

21's (Front shoulder raises, lateral raises, rear delt raises)
- 25# x 7 each
- 25# x 7 each

Dumbbell Shrugs
- 105# x 10

I could barely move the weights by the time I started shrugs. I was also running out of time. Had to hit the grocery store, get home, and get the grill going. I was hoping I could throw in some deadlifts. Have been seeing some of the other brothers numbers on the deads and it's been motivating me to incorporate them again (thanks js71474).

My trainer doesn't really recommend them, maybe because of the possibility of injury or the added recovery time. I'll bring up the subject next time I meet up w/ him.

Enjoyed some major cheat food today. Great time w/ a few friends, just hanging out at the house. Burgers and chili dogs with some great sides!! Nice fireworks display as well. A stellar day, no doubt.

ATLMusclBro5
07-05-08, 2:50 pm
Saturday: Chest & Biceps

Warm-up: 10 min on treadmill, light shoulders and rotators.

Incline DB bench press
- 30s x 20 reps
- 40s x 15 reps
- 50s x 10 reps
- 60s x 10 reps
- 80s x 8 reps
- 90s x 8 reps
- 100s x 8 reps
- 110s x 8 reps

Machine flys ssw/ Dips
- 130 x 10 reps, Bodyweight x 10 reps
- 145 x 10 reps, Bodyweight x 10 reps
- 160 x 10 reps, Bodyweight x 10 reps
- 175 x 10 reps, Bodyweight x 10 reps

Dumbbell hammer curls
- 30s x 15 reps
- 35s x 15 reps
- 40s x 15 reps
- 45s x 15 reps
- 50s x 15 reps

Machine concentration curls
- 40 x 10 reps (each arm)
- 50 x 10 reps
- 60 x 10 reps
- 70 x 10 reps

Flat barbell bench press
- 135 x 10 reps
- 225 x 10 reps

I'm glad I spend the time warming up my shoulders. Sometime I feel a little silly with 5# weights doing lateral raises, but I think it's worth it. Injured my rotator a few years back and I couldn't do any heavy lifting for months. In fact, even light weights were tough on chest and shoulder day. It eventually healed, but the memory remains.

Friday morning, I was watching a video of amateur bodybuilder Justin Harris on youtube and he was giving some great advice on training...in particular, he was describing how powerlifters perform the bench press. I tried the technique today (basically, lowering the bar towards your stomach rather than towards your chest/sternum). It was a little awkward, but I knocked out 10 reps at 225 at the end of my workout. I'll study the technique and try it again in the future. This dude has a great physique and some really good training and instructional vids posted on the tube. Would recommend checking them out.

js71474
07-07-08, 8:48 am
Every time I read up on your journey the one word that comes to mind is IMPRESSIVE! You kill it every time and your intensity in the gym is limitless. Keep up the good work....the sky is the limit bro!

ATLMusclBro5
07-08-08, 2:23 am
Monday: Cardio and Abs

Cardio: 30 min treadmill, 10.0 incline, 3.3 mph

Abs: Bicycle crunches ssw/ Reaches (legs in the air) ssw/ Planks
- 50 reps, 50 reps, 1 minute plank
- 40 reps, 40 reps, 1 minute plank
- 30 reps, 30 reps, 1 minute plank
- 20 reps, 20 reps, 1 minute plank

In and out tonight.

I'm starting to like Mondays. I see the day as an opportunity to start fresh. To evaluate the successes and failures of the previous week. But not to carry along the baggage from the previous week.

So today, I start fresh with my diet and supplementation. I gotta get more methodical about gaining size. No more excuses for skipped meals. No more excuses for avoiding supplements. Just no more excuses period. Develop a plan and stick to it. Make changes if it's not working. Just keep making progress and keep growing.

ATLMusclBro5
07-15-08, 3:12 am
It's amazing that a week has gone by and I haven't crossed the threshold of my gym. The last seven days were pretty hectic. I had family visiting for several days and I was out of town for work for a few days as well. I was disappointed that I couldn't spend more time with them, but they totally understood, which was cool. Saturday was a blast though. My sister cooked breakfast, my brother helped me with yardwork, we all sat outside on the deck and talked. It was just good to spend time with everyone...fussing and laughing!

Should have done cardio and abs tonight, but it ended up being another night off. I'm up late because I just finished cooking meals for the next few days. Preparation is really the key for me. With meals cooked, I don't have to spend cash eating out. I can also get to the gym at a decent time, get home, and enjoy the evening. Just gotta work on getting to bed at a decent hour!!

I'll start back again tomorrow with my supplement regime and will put forth some extra effort to get my meals in.

The squat rack has been patiently waiting for me to return. Time to pay my respects.

I am ATLMusclBro. This is my journey.

js71474
07-15-08, 9:10 am
Glad you had fun with the family, and looking forward to some big stuff bro!

ATLMusclBro5
07-16-08, 3:15 am
Tuesday: Legs

Arrived at the gym late as usual. Around 10:15 pm. Warmed up on the treadmill and started my workout around 10:30 pm.

Warm-up: Treadmill, 10 minutes, 3.0 incline, 3.3 mph

Leg extensions ssw/ Calf raises using hack squat machine
- 130# x 10 reps, 90# x 15 reps
- 160# x 10 reps, 180# x 15 reps
- 190# x 10 reps, 270# x 15 reps
- 220# x 10 reps, 360# x 15 reps

Leg extensions
- 250# x 10 reps
- 280# x 10 reps
- 295# (stack) x 10 reps

Walking lunges
- 110# x 30 steps (15 each direction)
- 110# x 30 steps
- 110# x 30 steps
- 110# x 30 steps

Abductor machine ssw/ Standing leg curls ssw/ Calf raises using Hack squat machine
- 300# x 15 reps, 60# x 15 reps (each leg), 270# x 10 reps
- 300# x 15 reps, 60# x 15 reps (each leg), 270# x 10 reps
- 300# x 15 reps, 60# x 15 reps (each leg), 270# x 10 reps

Squats
- 135# x 12 reps
- 225# x 8 reps
- 315# x 6 reps

Pretty solid workout tonight. I could have pushed it a little more with the squats...maybe 8-10 reps at 315. Hate that I didn't at least try.

I could type more, but it's late. I should be in bed! Will save my thoughts for later.

js71474
07-16-08, 8:45 am
This is the kind of 'big stuff' I was talking about! Nice work bro!!

ATLMusclBro5
07-19-08, 8:03 pm
This is the kind of 'big stuff' I was talking about! Nice work bro!!

Thanks bro.

I've been watching your numbers as well. You're a tough dude to keep up with!

ATLMusclBro5
07-19-08, 8:20 pm
Wednesday: Cardio and Abs

Treadmill: 30 min, 10.0 incline, 3.3 mph

Bicycle crunches ssw/ Crunches (feet in the air) ssw/ Hanging leg raises (using dip station)
50 reps, 50 reps, 15 reps
40 reps, 40 reps, 15 reps
30 reps, 30 reps, 15 reps
20 reps, 20 reps, 15 reps

The leg raises were a killer!!

Thursday: Off

Friday: Off

Saturday: Chest and Biceps

Warmup - Treadmill, 8 minutes

Incline DB press
- 30s x 15 reps
- 40s x 15 reps
- 50s x 10 reps
- 60s x 10 reps
- 90s x 8 reps
- 100s x 8 reps
- 110s x 3 reps
- 110s x 4 reps

Seated machine flys ssw/ Dips
- 130 x 15 reps, Bodyweight x 10 reps
- 160 x 15 reps, Bodyweight x 10 reps
- 190 x 15 reps, Bodyweight x 10 reps
- 220 x 15 reps, Bodyweight x 10 reps

Dumbell Hammer Curls
- 35s x 15 reps
- 40s x 15 reps
- 45s x 15 reps
- 50s x 15 reps
- 55s x 15 reps

Hammer Strength Lateral Bench Press
- 90 x 10 reps
- 180 x 9 reps
- 200 x 8 reps

Machine Concentration Curls ssw/ DB Curls
- 40 x 10 reps (each arm), 25 x 20 reps
- 50 x 50 reps (each arm), 20 x 20 reps

I was wiped out before I started the last superset, but attempted it anyway. I was drinking water, but I could tell it wasn't really helping. I'll need to start bringing an energy drink in with me so I can stay hydrated and keep my intensity up through the entire workout. No complaints overall. I was hoping to hit the 120s on the incline DB press, but I gave out with the 110s. Next time, I'll see if I can get someone to give me a spot.

Best wishes to everyone competing this weekend and in the upcoming weeks. I'm looking forward to joining you on stage next year! Also, to Shannon (big dude who trains at my gym)...good to meet you bro!

js71474
07-21-08, 8:57 am
Another solid day at the gym bro! Thanx for the kind words but I've got a ways to go to get in your league! Keep it up ATL!

ATLMusclBro5
07-27-08, 4:28 pm
Definitely behind on my entries!! Here's stuff from last week.

Sunday: Off - meeting w/ trainer

Monday: Off

Tuesday: Legs

Warm-up - Treadmill, 8 min 3.0 incline, 3.3 mph

Walking lunges
- 80# x 30 steps (15 down and back)
- 90# x 30 steps
- 100# x 30 steps
-110# x 30 steps

Leg extension ssw/ Calf raises (using hack squat machine)
- 130# x 10 reps, 90# x 10 reps
- 160# x 10 reps, 180# x 10 reps
- 190# x 10 reps, 270# x 10 reps
- 220# x 10 reps, 270# x 10 reps
- 250# x 10 reps, 270# x 10 reps
- 295# (stack) x 10 reps, 270# x 10 reps

Leg abductor ssw/ Calf raises (hack squat machine) ssw/ Lying leg curls
- 290# x 15 reps, 270# x 10 reps, 100# x 15 reps
- 300# x 15 reps, 270# x 10 reps, 115# x 15 reps
- 300# x 15 reps, 270# x 1o reps, 130# x 15 reps

Squats (using Smith machine)
- 135# x 10 reps
- 225# x 10 reps
- 315# x 10 reps

ATLMusclBro5
07-27-08, 11:45 pm
Wednesday: Off

Thursday: Chest, Bis, Tris

Warm-up: Treadmill (8 min, 3.3 mph, 3.0 incline)

Incline barbell bench press
- 95# x 10
- 115# x 10
- 135# x 10
- 155# x 8
- 185# x 8
- 205# x 6
- 225# x 6

Flat dumbbell bench press
- 50s x 10
- 75s x 10
- 100s x 8
- 110s x 8

Dumbbell hammer curls
- 35s x 15
- 40s x 15
- 45s x 15
- 50s x 15

Tricep pushdowns (rope grip) ssw/ Machine preacher curls
- 25# x 10, 45# x 10
- 30# x 10, 45# x 10
- 35# x 10, 45# x 10

Machine flys ssw/ Machine concentration curls
- 135# x 10, 50# x 10
- 160# x 10, 50# x 10

Not nearly as focused today. Workout sorta fizzled toward the end. Not much of a fan of incline barbell presses. I tried it today just to test my strength. 225# felt good and with a spotter, I could have handled more reps. Just gotta watch my right shoulder...it felt very tight throughout. I think I get a better pump in my chest using dumbbells.

Typically, I haven't been training my triceps at all, so I thought I'd throw in a few exercises today, again, just to mix it up a bit. I noticed a serious pump when I did the superset of pushdowns and preacher curls. Didn't use a lot of weight on either exercise because they both felt heavy (I think it's the way the cables are structured - if I remember from physics, the fewer pullies involved, the more weight you're actually moving). Either way, my biceps felt like they were going to pop.

Guns are 18.5" cold now, so I know they're close to 19" pumped. Closing in on the big 2-0!! That would be a nice goal to reach by Christmas.

ATLMusclBro5
07-28-08, 12:15 am
Friday: Off

Saturday: Back, shoulders, abs

Warm-up: Treadmill (5 min, 3.0 incline, 3.3 mph)

Dumbbell double arm rows
- 50s x 20
- 40s x 30
- 30s x 40
- 20s x 50

Smith machine military presses ssw/ Assisted pull-ups
- 135# x 10, 70# x 10
- 155# x 10, 70# x 10
- 175# x 10, 70# x 10
- 195# x 7, 70# x 10

Single arm dumbbell rows/ ssw/ Lat pulldowns
- 110# x 15 (each arm), 140# x 10
- 110# x 15, 160# x 10
- 120# x 10, 180# x 10

Front raises (holding a 45# plate)
- 45# x 10
- 45# x 10
- 45# x 10

Bicycle crunches ssw/ reaches
- 50 each
- 40 each
- 30 each
- 20 each

Decent workout. Was hoping I'd get to add in some deads, but I'll have to save them for next week.

One of my good friends joined me today. She did cardio mostly while I hit the weights and we did abs together. I think having her in the vicinity helped me a little when I was doing the single arm rows (she was doing triceps at one end of the weight rack and I was at the other end). I tried not to make too much noise, but hopefully she was watching!!

ATLMusclBro5
07-28-08, 1:02 am
Sunday: Posing practice

It's been a while since I've practiced posing with the group, so I wasn't sure what to expect. My trainer told me earlier that I was gonna work hard today, so I had about 5 minutes to get my mind right.

I've been practicing a little, but not every week like before. Really, it's just been a few transitions in the mirror for a few minutes every once in a while. Plus, when I arrived at the gym, the guys had just finised training legs and I was coming in cold. I took a few minutes to pump up...just so I wouldn't look so flat!!

We started with a few cycles of quarter turns, then it was showtime. I'm up first against my buddy. I'm 6'1" about 240# and he's about 6'3" at 270#. He tries to psyche me out a little when he says, "I'm bigger than you." I respond with "but I'm better!!"

Love this shit!! I'm the king of passive aggression, so bring it on!!

My bud's been practicing and his confidence is high. It's clear in the way he's posing. I'm still pretty calm about it all for the first 2 poses (front double bi and front lat spread). Then my trainer calls for a side chest (that's one of my best shots) and I really get aggressive. I step up real close to my bud, hit my shot, then give a nice grin! Then it's a battle for the rest of the session. By the end, he's sweating bullets and I'm cramping like crazy!

Most fun I've had in a while...bigtime!

Afterwards, my trainer gives us some pointers and an assessment. Basically, he tells me I gotta keep working on increasing my overall muscularity (thickness). I just can't be content with my workouts. My intensity has to increase (honestly, I've been slacking lately) and I gotta keep eating.

The formula is pretty simple. Just gotta revamp my plan and execute it.

Thank God tomorrow's Monday. A fresh start to my journey.

js71474
07-28-08, 11:00 am
Some more great work bro! I thought I had a decent leg day but man you killed it, and for not really liking the incline bench you really pushed good weight! All around great work and great numbers, good luck on the posing, looks like you were having fun with it, love the attitude "but I'm better" , keep that up bro! Looking good as always, can't wait to see what you do for your fresh start.

ATLMusclBro5
07-29-08, 2:14 am
Monday: Legs

Warm-up: Treadmill (8 min, 3.3 mph, 3.0 incline)

Leg extensions ssw/ Walking lunges
- 130# x 50, 80# x 30 steps
- 145# x 40, 90# x 30 steps
- 160# x 30, 100# x 30 steps
- 175# x 10, 110# x 30 steps

Barbell squats
- 135# x 8
- 225# x 8
- 315# x 8

Abductor machine ssw/ Lying leg curls ssw/ Hack squat calf raises
- 300# x 15, 95# x 15, 180# x 15
- 300# x 15, 110# x 15, 180# x 15
- 300# x 15, 125# x 15, 180# x 15

Walking lunges ssw/ Adductor machine
- 70# x 30 steps, 110# x 15
- 60# x 30 steps, 130# x 15
- 50# x 30 steps, 150# x 15

I'm spent. Cardio and abs tomorrow. Already wishing it was Saturday so I can sleep in.

js71474
07-29-08, 8:48 am
A great leg day like you had will make you wish you could get some extra rest but I know you will be hitting abs and cardio hard! Nice job bro!

ATLMusclBro5
07-31-08, 1:33 am
Tuesday: Cardio & Abs

Treadmill: 30 minutes, 10.0 incline, 3.3 mph

Weighted crunch machine (not sure what the device's proper name is) ssw/ Lower back machine
- 30# x 50, 160# x 20
- 45# x 40, 160# x 20
- 60# x 30, 160# x 20
- 75# x 20, 160# x 20

Hanging leg raises
- 10 knees bent
- 10 legs straight

Wednesday: Chest & Biceps

Warmup: Treadmill, 8 min, 3.0 incline, 3.3 mph

Barbell bench press ssw/ Hammer Strength incline press
- 135# x 10, 90# x 10
- 155# x 10, 110# x 10
- 185# x 10, 140# x 10
- 225# x 10, 180# x 10 (stopped each time at 6 reps, then finihsed the final 4 reps)

Incline dumbbell bench press
- 90s x 6
- 95s x 6
- 100s x 6

Dumbbell hammer curls ssw/ Barbell curls (pre-loaded straight bars)
- 35s x 15, 70# x 10
- 40s x 15, 80# x 10
- 45s x 15, 90# x 10
- 50s x 15, 100# x 10 (crazy pump on these)

Machine flys ssw/ Dips
- 130# x 15, Bodyweight x 10
- 160# x 15, Bodyweight x 10
- 190# x 15, Bodyweight x 10

Finished up with some random bi and tri exercises, just to get a pump. But I was basically done after the last set of dips. Intensity was up and down tonight. Started slowing down during the last few sets of hammer curls. I think I'm just in the gym too late. But I gotta train when I can. No excuses, but I gotta do whatever works right now.

I was curious so I measured my arms when I arrived home. I drove a little faster than normal so I could tape them before the pump went away! Pumped, they were 19.5". Cold they're about 18.5". I'm stoked about that. I might hit 20" by Thanksgiving instead of Christmas!

Anyway, bedtime. Long day on Thursday. Maybe hit cardio in the evening, take Friday off, and hit back on Saturday. We'll see. Just taking it one workout at a time for now.

ATLMusclBro5
08-02-08, 10:48 pm
Thursday: Off

Friday: Off

Saturday: Back & Shoulders

Double arm rows (w/ dumbbells) ssw/ Dumbell pullovers
- 50s x 20, 50# x 10
- 60s x 20, 50# x 10
- 70s x 20, 50# x 10
- 80s x 15, 50# x 10

Single arm rows ssw/ Straight barbell upright rows
- 90# x 15 (each arm), 50# x 10
- 100# x 15 (each arm), 60# x 10
- 110# x 10 (each arm), 70# x 10
- 120# x 10 (each arm), 80# x 10

Standing military presses (w/ dumbbells) ssw/ Dumbbell lateral raises
- 50s x 10, 25s x 10
- 55s x 10, 20s x 10
- 60s x 10, 15s x 10

Lat pulldowns ssw/ Seated rows
- 140# x 10, 120# x 10
- 160# x 10, 140# x 10
- 180# x 10, 160# x 10

Rear deltoid machine ssw/ Tricep pushdowns
- 130# x 10, 30# x 10
- 115# x 10, 30# x 10

Good workout. Moderate intensity. I rested a lot in-between the heavy sets of dumbbell rows...probably more than I needed to. Came home and drank a smoothie and ate pizza. Had my patio door open and listened to the rain. Defintely a relaxing evening. Plan to get some good rest and hit legs on Monday.

js71474
08-02-08, 10:57 pm
More great work and some heavy numbers bro! Love all the supers, nice way to keep the intensity pegged. Enjoy your relaxin and it just quit rainin here, wish it would pour. Legs up next, can't wait to see it, good luck!

ATLMusclBro5
08-05-08, 12:46 am
“Bodybuilding is my K2.” – ATLMusclBro

I added that quote a few months ago after watching a documentary about climbers who successfully reached the summit of K2 and returned safely. Although K2 is not the world’s tallest mountain (Everest reaches an additional 800 feet ,give or take, into the atmosphere), climbers consider K2 to be a much more difficult and dangerous mountain to conquer. Even so, a climber’s mission still seems fairly straight-forward: reach the summit and come back alive. And if they’re just crazy (or driven) enough…they try it again another day.

I find the parallels between a climber’s journey and a bodybuilder’s journey to be strikingly similar. We both spend large amounts of money on our passion, we diet, train, and sacrifice our a$$e$ for the simple goal of reaching the top, and we’d gladly do whatever it takes over and over and over again until we’re successful. But to accomplish something as incredible and unique as to scale the 2nd highest peak on earth, the rewards seem to be fleeting. No magazine cover, no championship trophy, no green jacket. Just the awe and admiration of your fellow climbers and the satisfaction of knowing you’re on a shortlist of some of the most bada$$ people who ever lived.

Also, for the bodybuilder and weightlifter, most people don’t get why we wanna be big (arguably, I don’t even get it). They think we’re gonna lose our intestines if we keep doing heavy squats. Or they think our arms are gonna rip from our torso when we’re doing deadlifts (a reference to SNL’s steroid Olympics—a classic skit). And most of the time, at the end of the day, all we have to show for our efforts isn’t encouragement or admiration from others. Just the satisfaction of knowing we trained our a$$ off today and will be back tomorrow and the next day to do it again and again.

Newswires reported today that 11 climbers lost the fight against K2 today. At the time of this entry, one climber had been rescued and will have the divine opportunity to continue his journey. To the families of my fellow journeymen who did not return, I pray that God comforts you in your loss and that you find peace in knowing that they died while living life to the fullest…doing what they loved.

They were on their journey.

js71474
08-05-08, 11:51 am
Sad news for the families of the ones that lost it at K2, doubt they will find anymore survivors. Inspirational how you tied it into what we do day in and day out. Saw the sig and it really goes for all of us, cause we try and try to conquer, win some lose some but we always keep trying no matter what, and when we reach a goal it is a short lived memory cause we set new goals but it keeps our world turning! Great post bro, and prayers go out to the families in their time of loss!

ATLMusclBro5
08-06-08, 12:21 am
Monday: Off

Tuesday: Legs

Warmup: Treadmill (8 min, 3.3 mph, 3.0 incline)

Leg extensions
- 130# x 50
- 160# x 20
- 190# x 20
- 220# x 20

Walking lunges
- 70# x 30 steps (15 down and back)
- 80# x 30 steps
- 90# x 30 steps
- 100# x 30 steps

Leg abductor ssw/ Seated leg curls ssw/ Hack squat calf raises
- 290# x 20, 75# x 25, 90# x 10
- 290# x 20, 75# x 25, 90# x 10
- 290# x 20, 75# x 25, 90# x 10

Leg adductor ssw/ Lying leg curls ssw/ Hack squat calf raises
- 130# x 15, 80# x 15, 90# x 10
- 130# x 15, 80# x 15, 90# x 10
- 130# x 15, 80# x 15, 90# x 10

Smith machine squats
- 135# x 10
- 225# x 10
- 315# x 10

Nothing profound to say tonight. Just freakin' tired! Gonna recover tomorrow. Hopefully get in some cardio and abs. Hit chest and arms on Thursday.

ATLMusclBro5
08-08-08, 11:40 pm
Wednesday: Off

Thursday: Chest, Bi's and Tri's

Warmup: Treadmill (8 min, 3.3 mph, 3.0 incline)
Flat bench flys and flat bench press
Rotators and shoulders

Flat dumbbell bench press
- 50s x 10
- 60s x 10
- 70s x 10
- 80s x 10
- 90s x 10
- 100s x 6
- 100s x 5

Hammer Strength incline press
- 90# x 10
- 140# x 10
- 180# x 8
- 230# x 7

Dumbbell hammer curls
- 30s x 15
- 40s x 15
- 50s x 15
- 60s x 15

Overhead cable extensions ssw/ Dips
- 50# x 15, (BW + 25) x 10
- 65# x 15, (BW + 25) x 10
- 80# x 15, (BW) x 10

Lying cable bicep curls ssw/ Machine flys
- 50# x 10, 130# x 10
- 65# x 10, 160# x 10
- 80# x 10, 190# x 10

Friday: Off

Hardcore back workout planned for Saturday. Gotta get some rest!!

js71474
08-09-08, 7:19 pm
You just keep on killing it in here bro! Nice work!

ATLMusclBro5
08-10-08, 1:13 am
Saturday: Back & Shoulders

Warmup - Treadmill (8 min, 3.3 mph, 3.0 incline)

Lat pulldowns (using straight bar, palms facing) ssw/ Double arm dumbbell rows
- 120# x 15, 50s x 20
- 140# x 15, 50s x 20
- 160# x 15, 50s x 20
- 180# x 15, 50s x 20

Smith machine military press ssw/ Single arm cable lateral raises
- 135# x 10, 10# x 10 each arm
- 155# x 10, 15# x 10 each arm
- 175# x 10, 20# x 10 each arm

Reverse grip lat pulldowns (close grip) ssw/ Hammer Strength seated machine row
- 100# x 10, 180# x 10
- 120# x 10, 270# x 10
- 140# x 10, 320# x 10

Rear delt machine
- 130# x 10
- 115# x 10

My lats were burnt after the first superset. Maybe it was the bar I used for the lat pulldowns. I'll definitely try that one again next time. Military presses were very tough today. My right shoulder aches; feels more like the connective tissue than muscle soreness. I'm usually fine once I warm up. Next time, I'll spend a little more time getting my shoulders ready. Back felt strong today, but still no deadlifts! Will incorporate them into my routine soon. My trainer says "no" to them, so hopefully I can persuade him otherwise.

Results from the Tampa Pro show are posted. Check www.musculardevelopment.com and click on the link for "Contest Pictures." EVERY competitor looks amazing! Freaky in his own right. Hats off to all you guys.

ATLMusclBro5
08-12-08, 1:23 am
Sunday: Off

Monday: Cardio and Abs

Treadmill: 30 minutes, 10.0 incline, 3.3 mph

Leg raises ssw/ Weighted Dips
- 10 straight leg, 10 bent knee, 25# x 10
- 10 straight leg, 10 bent knee, 25# x 10
- 10 straight leg, 10 bent knee, 25# x 10

Hammer Strength ab crunch machine ssw/ Machine concentration curls
- 60# x 20, 30# x 15 (each arm)
- 60# x 20, 30# x 15 (each arm)

Was watching some of the Olympics tonight at the gym. Saw Michael Phelps destroy the competition in the 200m Freestyle, winning his third gold medal and third world record like it was just another day at the office. Also watched a portion of men's gymanstics. The American team captain made a great statement to encourage his teammates.

"No fear, no regrets."

Definitely something I can incorporate into my journey. I'm amazed by the level of competition I've seen. Truly outstanding performances by every athlete. It's incredible how they can rise to the occasion and turn up their game to another level of excellence.

Legs on Tuesday. 315# is waiting to get strapped to my shoulders.

I'll be ready.

js71474
08-12-08, 8:23 am
Good work you're doing bro, as always! Looking forward to the 315!

ATLMusclBro5
08-21-08, 12:36 am
To say that last week wasn't my best week would be an understatement. My sleep cycle was totally off. Spending too much time up late finally caught up with me. I was falling asleep right after work. Sleeping for several hours. Waking up and doing it again. Basically, I was taking naps and not getting quality sleep. So last week was a wash. Never made it to the gym except for Monday's cardio session.

Trying hard not to repeat that foolishness this week. Did cardio on Monday (30 min) but crashed Tuesday after work again. I must have needed the rest because I slept all night. Nearly 10 hours, which I never get to do.

Trained legs tonight. Nothing crazy, just gotta get back in the flow.

ATLMusclBro5
08-21-08, 12:47 am
Wednesday: Legs

Warm-up: Treadmill (8 min)

Standing leg curls
- 50# x 20 (each leg)
- 60# x 20
- 70# x 20

Barbell squats
- 135# x 8
- 185# x 8
- 225# x 8
- 275# x 8
- 315# x 8

Leg extensions ssw/ Seated leg curls ssw/ Abductor machine
- 130# x 20, 90# x 20, 300# x 15
- 160# x 20, 90# x 20, 300# x 15
- 190# x 20, 90# x 20, 300# x 15

That's about it. A lot distracted watching highlights from the Olympics, but still finished. Kept the volume much lower than usual, but still wanted to get in a solid workout. I'll be ready for chest and back later this week.

Just gotta get my mojo back!!

js71474
08-21-08, 8:10 am
Great leg work bro! Heavy squatting....nice! Don't sweat the week away, your body was demanding rest so rest was what you needed. I know the mojo will be back quick!

ATLMusclBro5
08-22-08, 1:46 am
Thursday: Chest and Bis

Warm-up: 8 min treadmill

Incline dumbbell presses
- 30s x 20
- 40s x 15
- 50s x 10
- 60s x 10
- 70s x 8
- 80s x 8
- 90s x 6
- 100s x 6

Flat barbell bench press
- 135# x 8
- 185# x 8
- 225# x 8
- 275# x 4

Machine flys ssw/ Dumbbell hammer curls
- 130# x 15 ssw/ 50s x 10, 40s x 10, 30s x 10
- 160# x 15 ssw/ 55s x 10, 45s x 10, 35s x 10
- 190# x 15 ssw/ 60s x 10, 50s x 10, 40s x 10

Kept it short again, but I think I did some good work. Will probably rest or do cardio on Friday and then blast my lats on Saturday.

ATLMusclBro5
08-24-08, 12:25 am
Friday: Off

Saturday: Back & Shoulders

Warmup: Treadmill (8 min)

Double arm rows (dumbbells) ssw/ Lat pulldowns
- 50s x 20, 120# x 10
- 40s x 30, 140# x 10
- 30s x 40, 160# x 10
- 20x s 50, 180# x 10

Smith machine military press ssw/ Straight bar upright rows
- 135# x 10; 30# x 10, 40# x 10, 50# x 10
- 155# x 10; 40# x 10, 50# x 10, 60# x 10
- 175# x 10, 50# x 10, 60# x 10, 70# x 10

Assisted pull-ups ssw/ Reverse grip lat pulldowns ssw/ Hammer Strength seated rows
- 70# x 10; 100# x 10; 180# x 10
- 70# x 10; 120# x 10; 270# x 10
- 70# x 10; 140# x 10; 320# x 10

To say I did supersets today might be a stretch. Definitely kept the pace a lot slower than normal. Moderate intensity and I took a lot of breathers. This week was basically getting me back in the swing of things since I crashed the week before. Gonna rest on Sunday and get my mind straight for next week.

js71474
08-25-08, 9:15 am
2 great days in the books man! The reps on those DB rows looked killer! Good looking volume, looks like you are hittin your stride! Great stuff!

ATLMusclBro5
08-29-08, 12:31 am
Monday: Cardio and Abs

Treadmill: 30 minutes, 10.0 incline, 3.3 mph

Abs: Crunches ssw/ Reaches ssw/ Planks
- 50 reps, 50 reps, 1 minute
- 40 reps, 40 reps, 1 minute
- 30 reps, 30 reps, 1 minute
- 20 reps, 20 reps, 1 minute

Tuesday & Wednesday: Off

Thursday: Chest, Biceps, Triceps

Warm-up: Treadmill (6 minutes, 7.0 incline, 3.3 mph)

Barbell bench press
- 135 x 10
- 135 x 10
- 155 x 10
- 185 x 10

Barbell bench press ssw/ Machine flys
- 225 x 8, 130 x 10
- 225 x 8, 160 x 10
- 225 x 6, 190 x 10

Dumbbell bicep curls
- 25s x 20
- 20s x 30
- 15s x 40
- 10s x 50

Hammer Strength Iso-Wide bench press (seated) ssw/ Tricep extensions (cable, rope grip)
- 90 x 10, 50 x 10
- 180 x 10, 50 x 10
- 270 x 10, 50 x 10
- 360 x 10, 50 x 10

Dumbbell hammer curls
- 30s x 15
- 40s x 15
- 50s x 15

I was in the gym pretty late as usual...actually one of the last people to leave. Not sure what started this, but the guy that closes down the gym got into it with on of the guys that trains there. Maybe the closer told the guy that the gym was closed when we still had another 5 minutes or so. I was trying to pound out my hammer curls and I can overhear them cussing each other out. The member said he wanted to cancel his membership and the employee said, "Go right ahead!" It wasn't a pretty situation. I used to work as a closer in a gym and can certainly understand his frustration. You're tired and ready to go home and people are still dropping towels on the floor and screwing up the dumbbells. But it's their choice to stay until the place closes. I just had to suck it up and do my job.

Anyway, I'm gonna try to start training in the morning beginning on Monday. I've been missing too many workouts lately because I'm tired after work. The goal is to be up by 5 am, in the gym by 5:30, train for an hour, and get to work by 8 am. Gotta try at least.

ATLMusclBro5
08-30-08, 1:44 am
Friday: Back & Shoulders

Warm-up: Treadmill (8 min, 3.3 mph, 3.0 incline)

Double arm rows w/ dumbbells ssw/ T-Bar rows
- 50s x 20, 50# x 10
- 60s x 20, 50# x 10
- 70s x 20, 50# x 10
- 80s x 20, 50# x 10

Single arm rows ssw/ T-Bar rows
- 90# x 10 (each arm), 75# x 10
- 100# x 10, 75# x 10
- 110# x 10, 75# x 10
- 120# x 10, 75# x 10

Smith machine military presses ssw/ Upright rows
- 135# x 10, 60# x 10
- 155# x 10, 70# x 10
- 185# x 10, 80# x 10

Lat pulldowns ssw/ Seated cable rows ssw/ T-bar rows
- 140# x 10, 140# x 10, 100# x 10
- 160# x 10, 160# x 10, 100# x 10
- 180# x 10, 180# x 10, 100# x 10

That's pretty much it. Did some light shoulders at the end (front and rear) but I was basically exhausted by that point. Intensity high at the beginning, then slowed towards the middle. I think that's fine as long as I'm moving some heavy weight w/ good form. Otherwise, I gotta keep it high.

Cardio and abs on Saturday and a cookout on Sunday afternoon!! Then I gotta try training in the morning again. Just another step in the journey!!

ATLMusclBro5
09-02-08, 12:53 am
Monday (Labor Day): Legs

Warm-up: Treadmill (6 min, 3.0 incline, 3.3 mph)

Walking lunges
- 110 x 30 steps
- 110 x 30 steps
- 110 x 30 steps
- 110 x 30 steps

Leg press ssw/ Leg extensions
- 270 x 15, 130 x 15
- 360 x 15, 145 x 15
- 450 x 15, 160 x 15

Standing leg curl ssw/ Adductor machine ssw/ Calf Raises
- 50 x 15, 150 x 15, 180 x 20
- 60 x 15, 170 x 15, 180 x 20
- 70 x 15, 190 x 15, 180 x 20

Abductor machine ssw/ Lying leg curls ssw/ Smith Machine Squats
- 300 x 15, 85 x 15, 135 x 10
- 300 x 15, 80 x 15, 225 x 10

I didn't make my goal of training early today and it's not looking good for Tuesday either. Hopefully by midweek, I'll have one notch in the success column.

On a personal note, I'm discovering more and more that my life is becomming one of sacrifice. Maybe I've lived as a selfish a$$ long enough and it's time for some payback. But whatever the case, I'm doing more things that I don't necessarily want to do, but they are things that need to be done. They are the right things. Many of them are subtle like being on time or speaking my mind when I normally wouldn't say anything. It's usually painful, because it requires me to reorganize my priorities or to really give thought to some of my actions that have gone on auto-pilot. It's not a physical pain like someone breaking your jaw in a fight...it's more of a dull ache in the gut that makes you squint your eyes when you ponder and wrestle with it. But what's so crazy is that the more I find myself tackling these inner challenges, the more new challenges are exposed.

It never seems to end. It's a part of my journey.

ATLMusclBro5
09-04-08, 12:45 am
Wednesday: Chest and Tris

Warm-up: Treadmill (6 min, 3.0 incline, 3.3 mph)

Dumbbell incline bench press
- 30s x 20
- 40s x 20
- 50s x 15
- 60s x 15
- 70s x 10
- 80s x 10
- 90s x 5
- 100s x 8

Hammer Strength Iso-Lateral Bench Press ssw/ Hammer Strength Iso-Wide Bench Press
- 90 x 10, 90 x 10
- 140 x 10, 180 x 10
- 160 x 10, 270 x 10

Overhead tricep extensions ssw/ Cable X-overs ssw/
Tricep Extensions (rope) ssw/ Machine flys
- 65 x 15, 20 x 10, 50 x 10, 130 x 10
- 80 x 15, 20 x 10, 50 x 10, 160 x 10
- 95 x 15, 20 x 10, 50 x 10, 190 x 10

Short workout, but still good. Shoulders were BURNING from the start. Wasn't sure if I was gonna continue w/ the inclines, but once I hit the 70s all was well. Still have not started training in the mornings before work. Slowly adjusting my schedule so I go to bed earlier and wake up earlier. Just tough to change my old ways!!

ATLMusclBro5
09-06-08, 9:53 pm
Saturday: Back and Shoulders

Warm up: Treadmill - 6 minutes, 3.3 mph, 3.0 incline

Double arm rows w/ dumbbells ssw/ Assisted machine pull-ups ssw/ Dumbbell pullovers
- 50s x 20, 70# x 10, 50# x 10
- 60s x 20, 70# x 10, 50# x 10
- 70s x 20, 70# x 10, 50# x 10
- 80s x 20, 70# x 10, 50# x 10

Smith machine military press
- 135# x 10
- 155# x 10
- 185# x 10
- 205# x 4

Lat pulldowns ssw/ Hammer Strength rows (standing) ssw/ Barbell shrugs
- 140# x 10, 180# x 10, 225# x 15
- 180# x 10, 270# x 10, 315# x 15
- 220# x 10, 360# x 10

Dumbbell shoulder presses (seated, palms facing, arc motion) ssw/ Dumbbell lateral raises
- 50s x 10, 25s x 10
- 40s x 10, 20s x 10

Solid workout. Just gotta watch the intensity. It's getting lower and lower each workout. I could argue I'm lifting heavier, so I can slow down the pace a little. But I don't think my trainer would agree. Bodyweight still holding at around 242. Gonna start supplementing again on Monday. Will everything out and plan to hit it hard the next few weeks.

js71474
09-08-08, 11:14 am
Just got back and catching up, I see you've been hammering the weights hard man!! Nice work as always! Life is definitely a never ending journey and one challenge after another, so good luck with the 'things that need to be done', I hope it works out well for ya! Keep bangin bro, you are doin great!

ATLMusclBro5
09-13-08, 5:16 pm
Saturday: Legs

Met w/ my trainer today. Haven't lifted w/ the group in months, so I knew going in this was going to be a tough workout. I just had no idea how brutal! I'm not sure about some of the weight we were moving (just had to concentrate on finishing the workout), but as best I remember, here's what we did.

Leg extension ssw/ Leg press
- 100# x 20, 5 plates (each side) x 20
- 140# x 20, 6 plates (each side) x 20
- 180# x 20, 7 plates (each side) x 20
- 220# x 20, 8 plates (each side) x 20
- 250 (stack) x 20, 9 plates (each side) x 20

I was pretty much done by the 4th set. Intensity was through the roof, and I just haven't been training at that level on my own.

Dumbbell squats (butt to bench)
- 80s x 20
- 90s x 20
- 100s x 0 (couldn't do them. Took a long time after the set of 80s before I did the 90s)

Lunges (w/ dumbbells)
- 50s x 24 (12 steps each way)
- 45s x 24
- 40s x 24
- 35s x 24
- 30s x 24

Definitely not one of my best perforamces, but a good reminder of what my trainer expects of me when I train on my own. Fortunately, Monday is around the corner. Another new week, another opportunity to start fresh and make some progress.

It was good to see the guys again. Everyone has made gains!! A few guys were getting ready for competition, but most were offseason. They all looked freakin' incredible. Definitely motivating for me. I'll be back in next Saturday. Probably gonna hit chest on Monday. Still TBD. Until them, cook, eat, and rest.

js71474
09-15-08, 10:11 am
I would definitely say if you had a hard time remembering the workout, you really hit some hard work and it shows bro, nice session!!

ATLMusclBro5
09-21-08, 2:43 am
Saturday: Legs

An incredibly busy week has just passed. Helped a friend plan a big party and I celebrated my birthday this week as well. Didn't get much sleep, diet was horrible, and I didn't workout except for today. Topping it off, my trainer is pissed with me for not showing up this morning. I hate making excuses, but I've gotta get better at managing everyone's expectations and making sure I get my sh!t done as well. I've basically gone almost 3 weeks without having consistent workouts and that has to stop.

Trained legs late tonight. Just had to get something in. I was pretty tired, so my numbers were nothing special. But I was in the gym, and that has to count for something.

Warm-up - 10 minutes stationary bike

Leg extensions ssw/ Leg press
- 100 x 20, 180 x 15
- 130 x 20, 360 x 15
- 160 x 20, 540 x 10
- 190 x 20, 720 x 10

Smith machine squats ssw/ Calf raises ssw/ Abductor machine ssw/ Seated leg curls
- 135 x 10, 90 x 20, 300 x 15, 100 x 15
- 225 x 10, 90 x 20, 300 x 15, 100 x 15

Pretty much ran out of gas. Will rest up tomorrow and get my plan together for this upcoming week.

Reacher34
09-21-08, 4:54 am
Saturday: Legs

An incredibly busy week has just passed. Helped a friend plan a big party and I celebrated my birthday this week as well. Didn't get much sleep, diet was horrible, and I didn't workout except for today. Topping it off, my trainer is pissed with me for not showing up this morning. I hate making excuses, but I've gotta get better at managing everyone's expectations and making sure I get my sh!t done as well. I've basically gone almost 3 weeks without having consistent workouts and that has to stop.

Trained legs late tonight. Just had to get something in. I was pretty tired, so my numbers were nothing special. But I was in the gym, and that has to count for something.

Warm-up - 10 minutes stationary bike

Leg extensions ssw/ Leg press
- 100 x 20, 180 x 15
- 130 x 20, 360 x 15
- 160 x 20, 540 x 10
- 190 x 20, 720 x 10

Smith machine squats ssw/ Calf raises ssw/ Abductor machine ssw/ Seated leg curls
- 135 x 10, 90 x 20, 300 x 15, 100 x 15
- 225 x 10, 90 x 20, 300 x 15, 100 x 15

Pretty much ran out of gas. Will rest up tomorrow and get my plan together for this upcoming week.

Happy Birthday Redge! Now give yourself a present and get your act together. I've trained with you and I've seen your progress since we first met. You've got too much talent and good things going for you to let it all slip away from laziness and excuses. I'm rooting for you.

ATLMusclBro5
09-22-08, 2:42 am
Sunday: Chest and Biceps

Warm-up: 8 min treadmill

Incline DB bench press ssw/ Flat barbell bench press
- 30s x 20, 135 x 10
- 40s x 20, 135 x 10
- 50s x 15, 155 x 10
- 60s x 15, 155 x 10
- 70s x 10, 175 x 10
- 80s x 10, 175 x 10
- 90s x 6, 195 x 10
- 100s x 6, 195 x 10

Hammer curls ssw/ Machine flys
- 50s x 10, 160 x 15
- 60s x 10, 160 x 15
- 70s x 10, 160 x 15

Preacher curl machine ssw/ Tricep extensions
- 45 x 10, 25 x 10
- 45 x 10, 25 x 10
- 45 x 10, 25 x 10

Spent a lot of time doing the inclines and flat bench presses. Also threw in some light shoulder presses and rear delt movements to keep my shoulders warmed up throughout. My right shoulder usually takes a while to get into gear, so I gotta keep it loose and warm. Good pump in my chest tonight without a doubt.

I think this new schedule is gonna work for me. It's only Monday and I've already hit two major muscle groups. I have the rest of the week to get my cardio in and hit my back, shoulders, and tris. Meals are cooked for Monday and Tuesday. Nice start to a new week for a change.

js71474
09-22-08, 9:09 am
Happy birthday bro, hope it was a good one!! Looks like the new change will be good for you, 2 muscle groups hit and 2 days meals prepped and cooked.....nice start!!

ATLMusclBro5
09-25-08, 2:11 am
Wednesday: Back

Warm-up: 8 min treadmill

Double arm rows w/ dumbbells
- 20s x 50
- 30s x 40
- 40s x 30
- 50s x 20

Double arm rows ssw/ Lat pulldowns
- 60s x 20, 120# x 15
- 70s x 20, 140# x 15
- 80s x 20, 160# x 15

Single arm rows ssw/ Pullups ssw/ T-bar rows
- 90# x 10 (each arm), Bodyweight x 6, 90# x 10
- 100# x 10, Bodyweight x 6, 135# x 10
- 110 x 10, Bodyweight x 7, 180# x 10

Hammer Strength pulldown ssw/ Hammer Strength seated row
- 90# x 20, 90# x 10 (each arm)
- 180# x 10, 90# x 10

Good workout tonight, but just not able to maintain the intensity throughout. Rested a good bit in between sets towards the middle superset. But overall, I felt like I moved the weight well and had a good pump in my lats. Even flexed a little in between sets!

ATLMusclBro5
09-27-08, 6:25 pm
Happy Birthday Redge! Now give yourself a present and get your act together. I've trained with you and I've seen your progress since we first met. You've got too much talent and good things going for you to let it all slip away from laziness and excuses. I'm rooting for you.

Thanks bro. I've had a few major gut checks lately. Just life stuff mostly, but it's stuff that exposes who you are and what you're made of. I've made some adjustments and now I'm ready to make some gains personally and in the gym. This should be a good year for me. No doubt about that.

ATLMusclBro5
09-27-08, 6:50 pm
Saturday: Legs & Abs (met w/ trainer)

Walking Lunges
- 135# x 25 steps (each way)
- 135# x 25
- 135# x 25

Leg extensions ssw/ Adductor machine ssw/ Seated leg curl ssw/ Abductor machine ssw/ Leg press ssw/ Dumbbell squats
- 230# (stack) x 10, 295# (stack) x 10, Stack (unsure of the weight) x 10, 195# x 10, 450# x 10, 55s x 10
- repeated same weights and progression for 2 additional sets

Step mill ssw/ Leg lifts ssw/ Medicine ball situps ssw/ Trunk twists
- 1 minute (level 10), 30 lifts (15 legs straight, 15 knees bent), 16# x 30, 50 twists (25 each side)
- repeated same progression for 3 additional sets

Met with my trainer today and trained with the group. Only three of us trained today, but I had the honor of being the lead man. It's a distinction with a doubled-edge to it. As the lead man, you set the pace for the workout and everyone follows behind you. The lead man also has to maintain the pace for the entire workout or risk being replaced. I've only been the lead man a few times before and never before on leg day, so I had to put on my game face.

Walking lunges were intense. We did them outside in the parking lot w/ a straight bar and 45# plates on each side. The weight wasn't so bad, just had to stay tight and focused throughout. I even felt good about the leg giant set afterwards. But the ab work did me in. Kinda sucks because I had to give up the lead man spot. My cardio hasn't been happening lately and defnitely no ab work at today's place.

Just another gut check to get my a$$ back in gear.

ATLMusclBro5
09-30-08, 1:40 am
Sunday: Chest

Incline dumbbell flys ssw/ Incline dumbbell bench
- 25s x 10, 25s x 10
- 30s x 10, 30s x 10
- 35s x 10, 35s x 10
- 40s x 10, 40s x 10
- 45s x 10, 45s x 10
- 50s x 10, 50s x 10

Machine flys ssw/ Assisted dips ssw/ Hammer Strength bench press
- 130# x 15, 40# x 10, 90# x 10
- 160# x 15, 40# x 10, 110# x 10
- 190# x 15, 40# x 10, 140# x 10

Hammer curls ssw/ Cable crossovers
- 50s x 10
- 60s x 10
- 70s x 10
- 25# x 10
- Repeated cycle 1 additional time

Threw in some calf raises and some random concentration curls also. Surprisingly good pump considering I was in the gym until almost midnight (was out looking for gas prior to training).

Took Monday off to recover. Abs are still really sore from Saturday's pummeling with the medicine ball. Gonna try to get up early Tuesday and do cardio.

Actually, it's already early Tuesday. I gotta get my a$$ in bed!!

Reacher34
09-30-08, 2:33 pm
Thanks bro. I've had a few major gut checks lately. Just life stuff mostly, but it's stuff that exposes who you are and what you're made of. I've made some adjustments and now I'm ready to make some gains personally and in the gym. This should be a good year for me. No doubt about that.

I believe you. No matter what "hold on a second longer". Part of being a man.

ATLMusclBro5
10-01-08, 12:23 am
Tuesday: Back & Tris

Warm-up: 10 min treadmill, light shoulders

Double arm rows w/ dumbbells
- 55s x 20
- 65s x 20
- 75s x 20
- 85s x 20

Single arm rows ssw/ Lat pulldowns
- 95# x 10 (each arm), 200# x 10
- 105# x 10, 180# x 10
- 115# x 10, 160# x 10
- 125# x 10, 140# x 10

Hammer Strength Hi Lat Pulldown ssw/ Assisted pull-ups ssw/ Tricep extensions (rope grip)
- 120# x 10, 70# x 8, 25# x 10
- 140# x 10, 70# x 8, 25# x 10
- 160# x 10, 70# x 8, 25# x 10

Tricep kickbacks
- 15s x 10
- 20s x 10
- 25s x 10

I had intended to do cardio this morning before work, but that was a wash. Up too late last night. So instead, I decided to lift after work rather than miss another day in the gym. Turns out, that was a good call. Tonight's workout was one of the best back workout I've had training alone in a while. Intensity was high throughout and energy level was steady start to finish. I have to give credit to one of my co-workers. They gave me some organic protein powder and suggested I try it. It had some unique ingredients to say the least (maca, flaxseed, and hemp powder).

I made a smoothie using the powder (along with my regular dose of Isopure) around 7 PM and was at the gym by 9:15 PM. Needless to say, I felt it kick in as soon as I started lifting. I was dripping sweat after the first set of double arm rows and didn't stop sweating until I left the gym after my workout. Surprisingly, it didn't make my heart race like some of the test boosters and nitric oxide products I've tried. My biggest concern was that I wouldn't be able to sleep. But it's 11:30 PM now and I'm pretty tired. Just gotta eat and rehydrate.

Not a bad way to spend a Tuesday night. I'll try again tomorrow morning w/ the cardio.

ATLMusclBro5
10-03-08, 2:42 am
Thursday: Shoulders

Warm-up: 10 min - stationary bike

Seated dumbbell presses
- 30s x 10 (palms facing each other), 30s x 10 (palms facing forward)
- 40s x 10, 40s x 10
- 50s x 10, 50s x 10
- 60s x 8, 60s x 8
- 70s x 6, 70s x 6

Seated military press (Smith Machine) ssw/ Upright rows
- 135# x 8; 60# x 10, 70# x 10, 80# x 10
- 155# x 8; 60# x 10, 70# x 10, 80# x 10
- 175# x 8; 60# x 10, 70# x 10, 80# x 10

Rear delt machine (seated) ssw/ Front raises (using a 45# plate) ssw/ Barbell shrugs
- 130# x 15, 45# x 15, 225# x 15
- 145# x 15, 45# x 15, 315# x 15
- 160# x 15, 45# x 15, 335# x 15

Threw in some bi and tri work throughout. Just some light stuff to get my guns fully pumped. Late night in the gym. Watched the VP debates first then headed out. Saw some old buds there tonight...guys I hadn't seen in a while. That was cool. Also met some other late nighters. Got stopped by a cop tonight. Just doing his job I suppose. Apparently, my tag light was out. It's all good. Rest on Friday. Legs on Saturday.

ATLMusclBro5
10-06-08, 2:22 am
Saturday: Legs

Met w/ my trainer and the guys. Workout is mostly a blur now. I just remember a whole lot of walking lunges towards the end. Energy level was high though. My smoothie with reinforcements kicked in. Was sweating a whole lot. Lost a lot of water. Always a challenge to replinish.

Sunday: Chest

Warm-up - Treadmill

Incline dumbbell flys ssw/ Flat barbell bench press ssw/ Calf raises
- 30s x 20, 135# x 10, Bodyweight x 60 (20 in, 20 out, 20 forward)
- 40s x 20, 135# x 10, BW x 60
- 50s x 15, 185# x 10, BW x 60
- 60s x 15, 185# x 10, BW x 60

Incline dumbbell bench press ssw/ Machine flys ssw/ Hack slide calf raises
- 70s x 10, 130# x 10, 180# x 15
- 80s x 10, 160# x 10, 180# x 15
- 90s x 10, 190# x 10, 180# x 15
- 100s x 5, 220# x 10, 180# x 15

Assisted dips ssw/ Tricep extensions (using cable grip)
- 40# x 10, 30# x 10
- 40# x 10, 30# x 10

Good pump in my chest for sure. Gonna keep blasting the inclines until I see some changes in my chest. I'm feeling a lot more comfortable with those 100# dumbbells on chest and back day. I'll keep the dust off them if no one else will.

js71474
10-06-08, 8:49 am
Still hittin it hard I see! The sessions you are havin are on point bro, everything is looking great! Keep it up!

ATLMusclBro5
10-12-08, 1:37 am
Took an unplanned break from the gym last week.

Out sick for a few days from an apparent stomach virus. Monday morning was bad. Everything either came out or up. I'm too old to be tossing like that. I was pretty much drained for the next 36 hours. Went back to work on Wednesday, but still wasn't even close to normal. Made plans to meet w/ my trainer on Saturday for legs, but had to cancel. Just didn't have the drive. Not sure why after a week, I still haven't regained my appetite. Some of it has to be mental. No doubt, I'm still a little gunshy from heaving on Monday.

Thank God it's a new week and I can start fresh again. Already cooked meals for the next 2 days, so just gotta start eating and get my energy level up again. Also working to get my fluid levels back up. Some extra sleep and hopefully this bug will be driven out completely. I only get to meet w/ my trainer once a week now, so it really sucks when I have to miss.

Thinking about training arms on Sunday. Something to get my mojo back and my confidence up.

ATLMusclBro5
10-13-08, 1:15 am
Sunday: Chest

Treadmill: 8 min, 3.0 incline, 3.3 mph

Incline DB press
- 30 x 10
- 40 x 10
- 50 x 10
- 60 x 10
- 70 x 10
- 80 x 10
- 90 x 6
- 100 x 6

Flat barbell bench press
- 135 x 8
- 185 x 8
- 225 x 8
- 225 x 8
- 225 x 8

Seated machine fly ssw/ Assisted dips
- 130 x 10, 40 x 10
- 160 x 10, 40 x 10
- 190 x 10, 40 x 10

Tricep extensions ssw/ Preacher curl machine
- 25 x 15, 45 x 10
- 25 x 15, 45 x 10

Overhead tricep extension ssw/ Concentration curl machine
- 95 x 10, 50 x 10
- 95 x 10, 60 x 10

First day back felt OK. Took a bag of Animal Nitro caps about 30 min before I started. Felt it kick in when I was doing the flat bench press. Made me sweat for sure, but didn't make my heart race. Nice addition pre-workout. I hate swallowing pills and there 9 per bag. They're not horse pills, so I can handle it. Next time I may just break em open and drop in some juice. Gives a good burst of energy which I badly needed. Plus, I'm getting my aminos in as well. Had a smoothie before bed.

Back to chicken and rice starting at noon on Monday.

js71474
10-13-08, 8:58 am
Nice work man! Hope you feel better!

ATLMusclBro5
10-16-08, 2:54 am
Tuesday: Cardio and abs

Early morning workout
30 min on treadmill, 10.0 incline, 3.3 mph
Various ab exercises

Wednesday: Back

Late night workout

Assisted pull ups ssw/ Standing military press (with dumbbells) ssw/ Double arm rows
- 70 x 15; 35s x 10; 35s x 15
- 70 x 15; 40s x 10; 40s x 15
- 70 x 15; 45s x 10, 45s x 15
- 70 x 15; 50s x 10, 50s x 15

Reverse grip pulldowns ssw/ T-bar rows ssw/ Hammer Strength pulldown
- 100 x 10; 90 x 10; 180 x 10
- 120 x 10; 135 x 10; 180 x 10
- 140 x 10, 180 x 10; 180 x 10

Rear delt raises (w/ dumbbells) ssw/ Hammer Strength row ssw/ Front shoulder raises (45# plate)
- 30s x 10; 180 x 10; 45 x 10
- 40s x 10; 180 x 10; 45 x 10
- 50s x 10; 180 x 10; 45 x 10

Finished up with some ramdom bicep work. Much too late to be in the gym. I'm liking the Animal Nitro. Good energy boost while I'm training, but doesn't seem to keep me up, even if I take it late at night.

ATLMusclBro5
10-20-08, 2:46 am
Saturday: Legs

Met w/ my trainer today. All I can remember is doing 5 killer sets of walking lunges with 135# on my back, about 30 or so steps down and back (twice as far as normal). He threw in some other stuff as well, but by the end I was flat on my back. Lower back was on fire.

Sunday: Bis, Tris, and Abs

Mixing things up a little. Starting a Max-OT routine for the remainder of the year (about 12 weeks). Found this strategy on the AST Sports Science website. I've been reading up on Skip LaCour and he practices this training style as well. It's different from what I had been doing in that the weights are much heavier and the reps are much lower.

Warm-up - Treadmill (10 min)

Hammer curls (warm-up)
- 25s x 20
- 20s x 30
- 15s x 40
- 10s x 50

Barbell curls
- 135 x 6
- 145 x 6
- 145 x 6

Alternate dumbbell curls
- 50s x 6
- 60s x 6
- 70s x 6

Cable curls
- 95 x 6 (2 sets)

Cable pushdowns
- 95 x 6 (3 sets)

Skull Crushers
- 75 x 6
- 90 x 6
- 100 x 6

Kickbacks
- 40s x 6
- 50s x 6

Barbell wrist curls
- 75 x 8 (2 sets)

Dumbbell wrist curls
- 35 x 8 (2 sets)

Leg raises
- Bodyweight x 15 (2 sets)

Cable rope crunches
- 95 x 10 (2 sets)

Machine crunches
- 30# x 20

Definitely a change of pace for me. Intensity was mid range, so I'll need to keep up the pace and maybe rest a little less in between sets. Lifting heavier felt good, just gotta watch my form and control the weight. It'll be nice to see if I've become any stronger. One of the keys to this training method is to find a weight so that by rep 6 your finished. My goal is to try this routine through Christmas and see if I can put on some noticable size over the next few months.

js71474
10-20-08, 10:23 am
No doubt that by Christmas you will have added some serious mass bro! The rep range at 6 will help tremendously and if you continue to hit it like you always do you will gain!! Good luck!

Reacher34
10-20-08, 5:07 pm
You know from our ABC sessions that I'm a fan of the heavy, 6-8 rep training style. Good luck, we'll be watching.

ATLMusclBro5
10-21-08, 1:30 am
Tuesday: Shoulders & Traps

Warm-up - Treadmill (10 min, 3.3 mph, 3.0 incline)

Smith machine military press
- 135 x 10 (4 sets total)

Smith machine military press
- 225 x 5 (3 sets total)

Seated dumbbell press
- 70s x 6
- 75s x 6

Standing side lateral raises
- 40s x 8
- 45s x 8

Dumbbell shrugs
- 125s x 6
- 125s x 7

Upright rows
- 110 x 6
- 110 x 6

Good workout tonight. I'm definitely learning how to choose the appropriate weight for this new routine. The goal is to pick a weight where I can do at least 4 reps but no more than 6-8, depending on the exercise. I'm choosing to err on the side of picking a weight that is too heavy and then push through the set rather than a weight that is too light. Since I'm cutting out a lot of the supersets, I've gotta make sure I'm maintaining a high enough level of intensity. Also, I spend a good amount of time warming up, since my first work set is gonna be heavy. Appetite has returned as well, which is great. No more chicken noodle soup for a while, let's hope.

ATLMusclBro5
10-21-08, 1:40 am
You know from our ABC sessions that I'm a fan of the heavy, 6-8 rep training style. Good luck, we'll be watching.

I still have flashbacks from training legs with you guys!! Sick weight on the leg press and squat rack.

Anyway, it's the off-season for me and a good time to do some experimentation. Gonna start with my training and then try some new supps. I'm liking Animal Nitro so far. They provide a real boost and keep my energy level high, which is perfect on leg and back days in particular. Diet hasn't really changed. Just gotta keep eating!!

js71474
10-22-08, 10:07 am
Looking good man, no doubt on the way to growth! Nice job! We got an ABC this weekend if you are interested, I know it's a long drive and we start at 8 AM Saturday. Would love to have you come train with us.

ATLMusclBro5
11-07-08, 2:35 am
Thursday: Back

Pretty simple workout tonight. Was late and I needed to get in an get out.

Double arm rows w/ dumbbells
30s x 20
35s x 20
40s x 20
45s x 20
50s x 20

Single arm rows
60 x 10 (each arm)
70 x 10
80 x 10
90 x 10
100 x 10
105 x 5
110 x 5
115 x 5
120 x 5
125 x 5

Lat pulldowns (reverse grip) ssw/ Assisted pull-ups
140 x 8, 70 x 8
180 x 8, 70 x 8
220 x 5, 70 x 6

Hammer Strength seated rows
90 x 12
90 x 12

Really tried to work on feeling the contraction in my lats tonight. Forgot my straps, so I had to really focus on maintaining my grip as well. Workouts have been off and on. Solid leg days w/ my trainer and good shoulder and arm days on my own. Chest and back have been lagging behind, so I'm glad I at least threw in a back workout tonight.

ATLMusclBro5
11-08-08, 6:34 pm
Saturday: Legs

Met w/ my trainer today and trained with the guys (4 of us in the rotation).

Good mornings
- 45# bar x 25 reps

Leg extensions
- 70# x 50 reps

Walking lunges w/ barbell (in the parking lot)
- 135# x 60 steps (30 down and back)
- 4 sets total, rest in-between. Definitely needed it.

Leg press
- 540# x 20 drop set to
- 360# x 40

Smith Machine Squats
- 225 x 15 reps
- 3 sets total

Solid workout today. Leg day always leaves me sprawled out on the gym floor at the end, even though i felt pretty good throughout. Had oatmeal about an hour before and Animal Nitro about 30 minutes before. Energy level was steady throughout, just a little dehydrated now. Gotta keep drinking.

ATLMusclBro5
11-10-08, 1:33 am
Sunday: Chest

Warm-up: Treadmill (10 min, 3.3 mph, 3.0 incline)

Barbell bench press ssw/ Incline dumbbell flys
- 135 x 10, 30s x 10
- 135 x 10, 40s x 10
- 135 x 10, 50s x 10
- 135 x 10, 60s x 10

Smith Machine flat bench press
- 135 x 10
- 225 x 8
- 315 x 5
- 335 x 4

Incline DB bench press
- 100s x 5
- 105s x 5
- 110s x 5

Machine concentration curls ssw/ Machine flys ssw/ Dips
- 50 x 15, 160 x 10, Bodyweight x 10
- 60 x 15, 190 x 10, Bodyweight x 10

Working harder to get a serious pump in my chest. Heavy inclines felt good. I love being able to handle the 100s!! Just gotta work on doing it consistently. Next time, I'll throw in some push-ups just to keep the pecs pumped the entire time.

js71474
11-10-08, 9:21 am
Great work in here as always! A leg day that leaves you sprawled on the floor is a good day in my book!! Hope you had a good weekend!

ATLMusclBro5
11-11-08, 1:59 am
Monday: Back

Warm-up: Treadmill (10 min, 3.3 mph, 3.0 incline)
Warm -up: Seated rows (light weight, high reps, just stretching my lats and contracting my upper back)

Single Arm Rows
- 50 x 10 (each arm)
- 60 x 10
- 70 x 10
- 80 x 10
- 90 x 10
- 100 x 10

Single Arm Rows
- 105 x 5 (each arm)
- 110 x 5
- 115 x 5
- 120 x 5
- 125 x 5

Single Arm Rows
- 125 x 5 (each arm)
- 120 x 5
- 115 x 5
- 110 x 5
- 105 x 5

Lat pulldowns
- 120 x 10
- 150 x 10
- 190 x 10

Didn't have a lot of time, so I tried the rows again. I felt strong tonight, and was sweating like a pig! Not sure what that was all about. Hopefully it shows I'm keeping my intensity high and not slacking off. Next time I train back, I'll probably bump up the reps on the heavy single arm rows. Max-OT doesn't recommend it (should remain in the 4-6 rep range on most exercises), but I'd like to experiment. I'll try 6-8 instead. Hey, it's the offseason. Now is the best time to try.

ATLMusclBro5
11-17-08, 1:54 am
Saturday: Legs

Met with my trainer and the guys today. He paired us off into two-man rotations and proceeded to march us around the gym. Don't remember all the sets and reps, but it was a heavy day for me. Worked up to 11 plates each side on the leg press for 20 reps, 365# Smith Machine squat for 10 reps, and some crazy reps on leg extensions and stiff legged deads.

Sunday: Chest

Warm-up: Treadmill (10 min, 3.3 mph, 3.0 incline)

Dumbbell flys (incline)
- 30s x 15
- 40s x 15

Incline bench press w/ barbell
- 135 x 10
- 185 x 10
- 225 x 5
- 275 x 5
- 315 x 5 (PB)

Flat bench press w/ barbell
- 135 x 3
- 225 x 5
- 315 x 5
- 335 x 5

Decline bench press w/ barbell
- 135 x 10
- 225 x 10
- 225 x 10

Machine flys (drop set)
- 190 x 10 to 175 x 10 to 160 x 10

Trained with my bro Michael today. He's a little older than me and has a ton of experience in the gym. He's recovering from shoulder surgery and was a little tentative of training too heavy. But I think I motivated him to push it a bit (why not, especially when you have a good spotter around). I felt very confident with him there and hit some personal bests today. The 315# incline was a major milestone. I usually wouldn't go beyond 225# on barbell inclines, even with a spot. I think even the 335# flat bench for 5 reps is a PB, but I'd have to check. I usually don't bench heavy like that alone (unless I'm using the Smith Machine). He also had me try a new stack before we trained and it seemed to work. I hadn't eaten anything prior to training and we didn't hit the gym floor until about 3:30 pm, so I had no idea I'd be feeling as strong as I was.

Amazing workout. Big thanks bro!! I'll try to get him to give me his stack and post it here.

ATLMusclBro5
11-23-08, 8:41 pm
Sunday: Legs

In the gym today after 3 days travelling for work. The demands of my job are starting to pick up, so maintaining my gym time is gonna be critical to me maintaining my sanity!!

Met with my trainer and the guys today. A new trainee named Lawrence joined in. He was a real cool dude. Lots of heart, worked hard, and helped make today's session a lot more enjoyable!

Walking Lunges
- 135# x 30 steps
- 10 sets total

Stiff-legged deadlifts ssw/ Seated leg curls
- 70# x 20, 70# x 20
- 80# x 20, 90# x 20
- 90# x 20, 110# x 20
- 100# x 20, 130# x 20
- 110# x 20, 150# x 20

Smith machine squats
- 135# x 10
- 225# x 10
- 275# x 10
- 315# x 10

Right now, my schedule is a little out of whack. I haven't been following my Max-OT routine as I anticipated, but there's still time to recover. My bodyweight is slowly on the rise. I was as high as 253# two weeks ago and hovering around 250# this morning. I've been consistent w/ my leg training, but have been slipping on everything else. At a minimum, I gotta hit the big three (leg, chest, back) without excuse. On the road this week (like most everyone else) from Tuesday to Saturday, but I feel confident I can get my time in the gym.

js71474
11-24-08, 9:25 am
Great job as always! Between now and the end of the year I think everyone's schedule will be out of whack, we just gotta do the best we can bro! Training is looking good man, and don't let the schedule get to you too much, just look at the bright side....we are alive and liftin. Take care bro!

ATLMusclBro5
11-25-08, 2:12 am
Monday: Chest

Warm-up: Treadmill (8 min, 3.3 mph, 3.0 incline)

Flat bench flys
- 30s x 15
- 40s x 15
- 50s x 15

Machine flys
- 85# x 30
- 85# x 24
- 85# x 18

Dumbbell bench press
- 55s x 8
- 65x x 8
- 75x x 5
- 85s x 5
- 95s x 5
- 105s x 5
- 115s x 5

Smith machine incline bench press
- 135 x 8
- 135 x 8
- 225 x 6
- 275 x 4

Assisted dips ssw/ Machine curls ssw/ Hammer Strength decline bench press
- 40# x 8, 50 x 10 (each arm), 90 x 15
- 40# x 8, 60 x 10 (each arm), 180 x 15
- 40# x 8, 70 x 10 (each arm), 270 x 15

Solid workout tonight. Spent a little extra time warming up with the machine flys. Really tried to get a pre-pump in my chest before I started w/ the heavy dumbbells. We'll see if it makes a difference in the coming weeks. I wanted to hit the 125# dumbbells, but I ran out of gas. I'm slowly becomming acquainted with them, usually on back day. But hopefully soon, on chest day as well.

Mizzarler
11-28-08, 8:47 pm
hey man i went to that justfitness tonight and it was pretty tight, lemme know if you wanna hook up for a training session! nice chest workout i like pre exhausting with flys every once in a while

ATLMusclBro5
12-03-08, 3:02 am
hey man i went to that justfitness tonight and it was pretty tight, lemme know if you wanna hook up for a training session! nice chest workout i like pre exhausting with flys every once in a while

Hey bro. It's a nice gym, no doubt. Not hardcore by any stretch (definitely family friendly), but they've got enough free weights for a solid workout. I'll hit you up soon bro. Get in a workout one evening after work on one weekend.

ATLMusclBro5
12-03-08, 3:19 am
Tuesday: Chest

First day back since the holiday break. I was visiting family most of last week and working out wasn't even on my radar! Had some good food and did a lot of yardwork! Anyway, here's tonight's session.

Warm-up: Treadmill - 10 min, 3.3 mph, 3.0 incline

Hammer Strength seated bench press ssw/ Machine flys
100 x 15, 100 x 15
100 x 15, 100 x 15
100 x 15, 100 x 15

Incline DB bench press ssw/ Weighted dips
- 50s x 8, 45 x 8
- 60s x 8, 45 x 8
- 70s x 8, 45 x 8

Incline DB bench press
- 80s x 5
- 90s x 5
- 100s x 5

Barbell bench press (partial reps)
- 135 x 20
- 155 x 20
- 185 x 20
- 205 x 20

Machine flys ssw/ Machine concentration curls
- 160 x 10, 60 x 10 (each arm)
- 190 x 10, 70 x 10 (each arm)
- 220 x 10, 80 x 10 (each arm)

After a week off, working out was the last thing I wanted to do today. Surprisingly, it actually was the last thing I did tonight! I needed to train today whether I wanted to or not. The next few weeks will only get more hectic as the holiday season begins. I'm sure I can come up with several good reasons not to train. Unfortunately, my competition isn't making excuses. With that in mind...tomorrow is back day.

js71474
12-03-08, 9:34 am
Glad to see you moving ahead and staying the course with your training! It would be too easy to let up now but hang in there bro, you got some gaining to do!

ATLMusclBro5
12-03-08, 11:35 pm
Wednesday: Back

Warm-up: Treadmill (8 min, 3.3 mph, 3.0 incline)

Double arm rows
- 50s x 20
- 40s x 20
- 30s x 20
- 20s x 20

Single arm rows
- 60# x 8 (each arm)
- 70# x 8
- 80# x 8
- 100# x 5
- 110# x 5
- 120# x 5
- 130# x 5

Lat pulldowns
- 110# x 10
- 130# x 10
- 150# x 10
- 170# x 10

T-bar rows ssw/ Seated machine rows
- 45# x 10, 100# x 10
- 90# x 10, 150# x 10

Good workout, especially since I haven't trained back in a few weeks. Trained at Ironhouse Fitness tonight. Definitely hardcore. I think I felt stronger just being there. Some hip-hop station was blasting in the background and I could barely hear it. I only had about an hour to train, so I had to keep some focus. I'll definitely be back to train there again. They have some seriously heavy dumbbells, possibly 200-pounders, but I'm not sure. Either way, I plan to be doing dumbbell rows with those boys in 2009.

ATLMusclBro5
12-06-08, 2:06 am
Friday: Shoulders

Warm-up: 10 min stationary bike

Dumbbell military press (palms facing each other, arcing motion)
- 30s x 15
- 35s x 15
- 40s x 10
- 50s x 10
- 60s x 10
- 70s x 10
- threw in some light shoulder raises (10# x 10 to the side, rear, and front) to keep my
shoulders warm after each set

Smith machine military press
- 135 x 5
- 155 x 5
- 185 x 5
- 225 x 5

Lateral raises ssw/ Upright rows
- 30s x 10, 60# x 10
- 25s x 10, 70# x 10
- 20s x 10, 80# x 10
- 15s x 10, 90# x 10

Rear delt raises ssw/ Preacher curls ssw/ Tricep extensions
- 50s x 15, 45# x 15, 25# x 15
- 50s x 15, 45# x 15, 25# x 15

Hadn't trained shoulders in a while, but they felt strong. Still trying to stick to my original gameplan, so I'll be training legs on Saturday. Checked my weight tonight and I'm at 255. So far, that's the heaviest I've ever been. I'll need to throw in some cardio to keep the bodyfat in check and get rid of some of the puffiness. My stomach is sticking out as far as my chest right now! So I'll need to throw in some abs as well.

ATLMusclBro5
12-09-08, 2:41 am
Sunday: Legs

Rested (more like crashed) on Saturday, so met w/ my trainer today for legs.

Warm-up: Treadmill (5 min)

Leg extensions
- 70# x 50

Hip flexor stretches

Leg press
- 450 x 20
- 630 x 20
- 810 x 20

Leg extensions ssw/ Single leg lunges with dumbbells (basically, lunging in place one leg at a time)
- 170# x 20, 50s x 10 (each leg)
- 190# x 20, 50s x 10
- 210# x 20, 50s x 10
- 230# x 20, 50s x 10

Leg press
- 810 x 20
- 630 x 30
- 450 x 30
- 450 x 50

ATLMusclBro5
12-09-08, 2:50 am
Monday: Chest

Warm-up: Treadmill (8 min)

Hammer Strength incline ssw/ Machine flys
- 120 x 15, 100 x 15
- 120 x 15, 130 x 15

Flat bench press w/ dumbbells ssw/ Cable x-overs
- 55s x 10, 20 x 10
- 65s x 10, 20 x 10
- 75s x 10, 20 x 10
- 85s x 10, 20 x 10

Flat bench press w/ dumbbells
- 95 x 10
- 105 x 7
- 115 x 6

Hammer Strength decline ssw/ Machine preacher curls ssw/ Machine flys
- 180 x 15, 45 x 15, 160 x 15
- 180 x 15, 45 x 15, 190 x 15

When I left the gym yesterday, I didn't think I had done enough volume on legs. I was wrong. They definitely feel rubbery today. Good chest workout tonight. Slowly getting back into my old routine of midnight workouts! It's a tough habit to break. But it's nice having the whole gym to myself. I'll get a few hours sleep tonight and try to catch up by Wednesday.

ATLMusclBro5
12-11-08, 1:03 am
Wednesday: Back

Warm-up: Treadmill (8 min, 3.5 mph)

Close grip pulldowns ssw/ Wide grip pulldowns
- 100 x 15, 100 x 15
- 120 x 15, 150 x 15
- 140 x 15, 150 x 15

Single arm dumbbell rows
- 95 x 10 (each arm)
- 115 x 10
- 130 x 10
- 150 x 10

Seated cable rows ssw/ Hammer curls
- 150 x 15, 30s x 10
- 180 x 15, 30s x 10

Trained at Ironhouse. Very short workout tonight. Only had about 45 min, including my warm-up. Still had a solid workout. Bis and tris were burning from the start doing the close grip and wide grip pulldowns. Felt strong throughout the dumbbell rows, just very winded by the end. 150# for 10 reps may be a personal best.

Cooked 9 chicken breasts tonight, so I have no excuse not to eat for the next few days! Headed back to the kitchen to finish my prep for the rest of the week then it's off to bed.

ATLMusclBro5
12-14-08, 2:34 am
Saturday: Shoulders (well, mostly shoulders)

Warm-up: Treadmill (8 min, 3.3 mph, 3.0 incline)

Dumbbell presses (palms facing each other, arc pressing motion)
- 30s x 15
- 40s x 15
- 50s x 15
- 60s x 8
- 70s x 8

Smith machine military press
- 155 x 8
- 185 x 8
- 225 x 5

Rear lateral raises (w/ dumbbells) ssw/ Hammer curls
- 50s x 15, 20s x 15
- 40s x 15, 30s x 15
- 30s x 15, 40s x 15
- 20s x 15, 50s x 15

Front raises ssw/ Overhead tricep extensions ssw/ Preacher curls
- 45# x 15, 50# x 15, 70# x 10
- 45# x 15, 65# x 15, 70# x 10
- 45# x 15, 80# x 15, 70# x 10

Good workout, but another late night in the gym. Gonna be busy all day on Sunday. Will still try to get in a decent leg workout. The first superset (rear laterals and hammer curls) was a real shocker. Shoulders and bis were burning pretty bad after the first set. I'll try that combination again in the future.

ATLMusclBro5
12-17-08, 3:14 am
Tuesday: Legs

Warm-up: Treadmill - 10 min, 3.3 mph, 3.0 incline

Leg extensions
- 100# x 50
- 130# x 40
- 160# x 30
- 190# x 20

Leg press
- 450# x 10
- 630# x 10
- 810# x 10

Walking lunges ssw/ Leg press
- 110# x 30 steps, 630# x 10
- 110# x 30 steps, 450# x 10
- 110# x 30 steps, 270# x 10

Standing leg curl ssw/ Lying leg curl
- 60# x 15 (each leg), 125# x 10
- 60# x 15 (each leg), 125# x 10

Sunday and Monday were both no-shows for me at the gym. Very busy weekend. Tonight was a late arrival...around 11 PM. Trained until midnight then went to the grocery store for another hour of shopping. Put away the goods, had a chicken breast with brown rice and a cheat snack (too many of those lately) and gonna try to fall asleep for a few hours.

js71474
12-17-08, 9:15 am
Missed some time here but I'm catching up, you have logged some amazing workouts bro. Putting in serious work as always! Keep up the good work!

ATLMusclBro5
12-21-08, 12:33 am
Missed some time here but I'm catching up, you have logged some amazing workouts bro. Putting in serious work as always! Keep up the good work!

Thanks bro. Glad you're back. Sounds like your business trip was fairly pleasurable as well. That's always a plus! Stay pumped!!

ATLMusclBro5
12-21-08, 12:43 am
Friday: Chest

Warm-up: Treadmill - 8 min, 3.0 incline, 3.3 mph

Hammer Strength incline press ssw/ Machine flys
- 100# x 15, 130# x 15
- 120# x 15, 130# x 15
- 140# x 15, 130# x 15

Incline dumbbell bench press
- 50s x 15
- 75s x 10
- 90s x 10
- 105s x 5

Flat barbell bench press
- 135# x 10
- 225# x 10
- 245# x 8

Treadmill sprint, ssw/ Hammer curls ssw/ Hammer Strength decline
- 1 min @ 9.0 mph, 25s x 15, 180# x 15
- 1 min @ 9.0 mph, 35s x 15, 180# x 15

Flat bench press almost did me in today! Not sure why, but felt very off balanced. 225 was heavy for me today...thought I could go much heavier since the inclines went well. Probably should have continued w/ dumbbells on the flat bench press instead. Anyway, it's all good. The sprints were a killer! That's why I only did them twice. But I have to do some sort of cardio. I don't need much if I can keep my workout intensity high enough. They will be returning more often in the future.

ATLMusclBro5
12-21-08, 1:07 am
Saturday: Legs

Warm-up: Various stretching

Seated leg curls ssw/ Leg extensions
- 150# x 10 drop to 70# x 20, 90# x 20 (should have started w/ the stack but i started too light)
- 130# x 10 drop to 70# x 20, 210# x 20
- 110# x 10 drop to 70# x 20, 190# x 20
- 90# x 10 drop to 70# x 20, 170# x 20

Walking lunges with dumbbells
- 55s x 24 steps (12 down and back)
- 60s x 24 steps
- 65s x 24 steps
- 70s x 24 steps
- 75s x 24 steps

Leg press
- 450# x 25 feet wide ssw/ 25 feet together
- 540# x 25 feet wide ssw/ 25 feet together
- 630# x 15 feet wide ssw/ 15 feet together
- 720# x 10 feet wide ssw/ 10 feet together

Squats
- 135# x 25
- 135# x 20
- 125# x 20

Trained w/ my trainer and the fellas today. My stomach was giving me fits. Not sure if it was butterflies because of leg day or too much protein (enough said about that). Eventually, I was fine, but it took a while to calm down. Energy level was high up through the last set of leg presses. Then I crashed. Wasn't expecting the last three sets of squats. My trainer wanted them a$$ to the floor and my lower back was already on fire. I was barely breaking parallel...but i gave it my best. It's that same mental block that comes up time and time again...pushing past the pain of the pump. It's like I go into survival mode when I feel it coming. Speeding up my reps or not going as deep as I should. I just don't like feeling as though I left reps on the table. I only train each bodypart once a week. Just gotta be more aware of it and practice overcoming it.

Just checked the scale: 253#

ATLMusclBro5
12-22-08, 2:05 am
Sunday: Shoulders & Biceps

Warm-up: Treadmill (8 min, 3.3 mph, 3.0 incline)

Standing shoulder press (reverse grip w/ barbell)
- 50 x 10, 60 x 10, 70 x 10
- 50 x 10, 60 x 10, 70 x 10
- 50 x 12, 60 x 12, 70 x 12

Smith machine military press (seated) ssw/ Dumbbell lateral raises
- 135 x 15; 25s x 10, 20s x 10, 15s x 10, 10s x 10
- 185 x 10; 25s x 10, 20s x 10, 15s x 10, 10s x 10

Machine concentration curls
- 70 x 10 (each arm)
- 80 x 10 (each arm)
- 90 x 10 (each arm)

Smith machine military press (seated)
- 225 x 5

Rear delt machine ssw/ Hammer curls
- 130 x 10; 50s x 10
- 130 x 10; 60s x 10
- 130 x 10; 70s x 10

Barbell curls
- 50 x 10
- 60 x 10
- 70 x 10

One arm concentration curls
- 20 x 10 (each arm)
- 25 x 10 (each arm)

Tried to turn up the volume tonight. Military press superset was a killer tonight. Definitely a good combination for me.

js71474
12-22-08, 2:56 pm
The trip was mostly pleasure and it was great! I wish I would have had time to hit this board Friday, we were in the ATL for a Christmas party and were staying in Buckhead. Christmas shopping is in primetime in Atlanta! As always man, solid work you are doing here and I wish you and yours Happy Holidays!

ATLMusclBro5
12-26-08, 5:18 pm
Family came up to visit me for Christmas this year. Awesome having everyone here, but I'm sleeping on the futon and not getting much rest. Needless to say, I'm taking the week off!

I may train with a buddy on Saturday or Sunday once everyone leaves. We'll see how it goes.

ATLMusclBro5
12-28-08, 4:34 am
Saturday: Chest

Warm-up: Treadmill (8 min, 3.3 mph, 3.3 incline), various shoulder and rotator movements

Incline bench press w/ barbell
- 135 x 8
- 145 x 8
- 195 x 8
- 245 x 5
- 305 x 5

Flat bench press w/ dumbbells
- 70s x 10
- 100s x 8
- 120s x 5
- 130s x 5

Giant set
Hammer Strength declines to Cable crossovers to Machine flys
- 90 x 10, 40 x 10, 120 x 10
- 180 x 10, 50 x 10, 150 x 10
- 230 x 10, 50 x 10, 165 x 10

My family left this morning and I had only one thing planned today: SLEEP!!

I'm glad my buddy Michael called. We had made plans to train earlier and I had actually cancelled, but I changed my mind again. That was a good move. Still put up some good number on the incline bench, considering we trained around 3 pm and I hadn't eaten anything besides a few leftover chocolate chip cookies. Pigged out on Mexican afterwards. I came home and must have crashed. Woke up around 2 AM. I'll get back to bed eventually.

Thank God it's the weekend.

pedraza
12-28-08, 9:44 am
those are some nice solid numbers there. keep up the hard work bro

js71474
12-29-08, 10:04 am
The family part of the holidays is my favorite but the futon doesn't sound very appealing! Great looking chest work and I do agree....that was some heavy incline pressing, nice job! Stay strong!

ATLMusclBro5
12-30-08, 3:02 am
Monday: Legs

Just a quick workout tonight. Arrived at the gym close to midnight. Might have done better to just get a good nights rest. But I decided to train anyway.

Warm-up: Bicycle (8 min, Level 10)

Leg extensions ssw/ Hack slide calf raises
- 130 x 25, 180 x 15
- 160 x 25, 180 x 15
- 190 x 25, 180 x 15
- 220 x 15, 180 x 15

Leg press ssw/ Hack slide calf raises
- 360 x 20 (10 feet apart, 10 feet together), 270 x 15
- 450 x 20, 270 x 15
- 540 x 20, 270 x 15

Smith Machine squats ssw/ Leg curls
- 135 x 20, 95 x 20

Not a lot of volume tongiht. I was glad to get and do something. I told myself I would train today and at least I proved to myself I'm not a liar.

ATLMusclBro5
01-01-09, 8:45 pm
Thursday: Back

Warm-up: Treadmill (8 min, 3.3 mph, 3.0 incline)

Double arm rows
- 20s x 50
- 30s x 40
- 40s x 30
- 50s x 20

Assisted pullups ssw/ Reverse grip lat pulldowns ssw/ Hammer Strength lat pulldowns
- 55# x 10, 120 x 10, 90 x 10
- 70# x 10, 140 x 10, 180 x 10
- 85# x 10, 160 x 10, 180 x 10

Seated cable rows ssw/ Single arm DB rows, ssw/ Hammer Strength seated rows
- 160 x 15, 125 x 10 (each arm), 180 x 10
- 180 x 15, 115 x 10 (each arm), 180 x 10
- 200 x 15, 105 x 10 (each arm), 180 x 10

Hammer curls
- 50s x 10
- 45s x 10

Alternate dumbbell curls
- 35s x 6
- 30s x 5

Not a bad start to the new year. I was up and out way too late last night, so I was dragging in the gym this afternoon. Changing my diet a bit for the next few weeks, so my energy level will also change. I'll probably start incorporating more cardio soon as well. Midsection is starting to balloon a bit. I've enjoyed my cookies and cakes a little too long! Time to start reigning myself back in some.

ATLMusclBro5
01-03-09, 6:58 pm
Saturday: Shoulders

Warm-up: Treadmill (8 min, 3.3 mph, 3.3 incline)

Seated DB presses (palms facing each other, circular motion)
- 30s x 15
- 40s x 15
- 50s x 15
- 60s x 10
- 70s x 10

Smith machine military press ssw/ Barbell upright rows (drop set)
- 135 x 10; 100 x 10, 90 x 10, 80 x 10
- 185 x 10; 90 x 10, 80 x 10, 70 x 10
- 225 x 5; 80 x 10, 70 x 10, 60 x 10

Front shoulder raises ssw/ Tricep extensions
- 45 x 15; 65 x 15
- 45 x 14; 65 x 15
- 45 x 13; 65 x 15
- 45 x 12; 65 x 15

Machine rear delts ssw/ Overhead tricep extensions (with dumbbell)
- 130 x 10; 25 x 10 (each arm)
- 130 x 10; 25 x 10 (each arm)

Felt strong today, even though I hadn't eaten much prior to training. I did have a sweet potato about 45 min before my workout and I think that made a huge difference in my energy level. Upright rows were a real shock to my biceps today. I suppose they were still fatigued from the back workout earlier. Planning to get some good rest tonight so I can hit legs on Sunday.

pedraza
01-03-09, 8:53 pm
looking strong today with the shoulders.

ATLMusclBro5
01-06-09, 1:34 am
Monday: Legs

Warm-up: Treadmill - 8 min, 3.3 mph, 3.0 incline

Leg extensions
- 130 x 30
- 150 x 25
- 170 x 20
- 190 x 15
- 210 x 10
- 230 x 10
- 250 x 10

Barbell squats
- 135 x 20
- 185 x 15
- 225 x 10
- 275 x 8

Standing leg curls ssw/ Hack squat calf raises ssw/ Abductors
- 60 x 15 (each leg); 180 x 25; 290 x 20
- 80 x 15 (each leg); 180 x 25; 290 x 20
- 100 x 15 (each leg); 180 x 25; 290 x 20

Leg extensions
- 250 x 10
- 270 x 10

Decent leg workout tonight. Energy level was kinda low, but I pushed myself. I probably should have pushed a little harder w/ squats. Probably increasing the reps would have been better than bumping up the weight (gotta try 225 for 20 eventually). Legs are still pumped, just not nearly as sore as a typical workout w/ my trainer. 5 days into my modified "diet" and I'm down about 4-5 pounds. My stomach is flatter, so hopefully I'm getting a lot of crap out of my system (literally).

ATLMusclBro5
01-08-09, 1:36 am
Wednesday: Chest

Warm-up: Treadmill (8 min, 3.3 mph, 3.3 incline)

Flat bench press w/ dumbbells ssw/ Flat bench flys
- 30s x 10; 30s x 10
- 40s x 10, 40s x 10

Flat bench press w/ dumbbells
- 50s x 10
- 60s x 10

Incline barbell bench press
- 135 x 8
- 185 x 8
- 225 x 8

Flat bench press w/ dumbbells
- 105s x 6
- 115s x 6
- 125s x 6

Tricep extensions ssw/ Hammer Strength decline bench ssw/ Hammer curls
- 35 x 10; 180 x 10; 50s x 10
- 30 x 10; 180 x 12; 60s x 10
- 25 x 10; 180 x 15; 70s x 10

Very slow pace tonight. Definitely not breaking any speed records in the gym recently. I was gonna throw in some close grip bench presses, but my wrists were pretty sore after the heavy dumbbell work. I think my form is bad on close grip bench as well. Gotta look into it. I avoid it because it kills my wrists. Next time I'll try it with an E-Z curl bar instead of a straight bar. Hopefully that'll make a difference.

ATLMusclBro5
01-13-09, 1:32 am
Saturday: Back (ABC Session)

First session of the year for the Atlanta crew and it was pretty intense. Only a few of us could make it, but we still trained heavy. Worked up to 405# for 3 reps on deadlifts. Gotta be a personal best.

Monday: Bis and Tris

Warm-up: Treadmill (8 min, 3.3 mph, 3.0 incline)

Bicep curls w/ EZ bar
- 20 x 10
- 30 x 10
- 40 x 10
- 50 x 10
- 60 x 10
- 70 x 10
- 80 x 10
- 90 x 10

Tricep extensions w/ rope
- 25 x 10
- 30 x 10
- 35 x 10
- 42.5 x 10

Machine concentration curls
- 50 x 15 (each arm)
- 60 x 15 (each arm)
- 70 x 15 (each arm)

Close grip decline bench press w/ Smith Machine
- 135 x 10
- 185 x 10
- 225 x 10

Hammer curls
- 40s x 20
- 30s x 30
- 20s x 40

Overhead tricep extension w/ rope
- 65 x 15
- 80 x 15
- 95 x 15

Was reading through an e-mail from Ironman Magazine that I get every few days and there were some suggestions for tricep exercises. That's where I saw the decline close grip bench press. I tried close grip BP on the flat bench and I couldn't do them (too much strain on my wrists). Using the decline bench basically eliminated all the discomfort and I could push some weight. Will definitely incorporate that movement into my routine. It's a great compound movement for tris. I wanted to run the rack on the EZ bar curls, but I had to pass on the 100s and 110s. My bis were burning big time once I hit the 60s. Next time, I'll skip the 20s and 30s and try to end up with the 110s.

js71474
01-14-09, 10:24 am
Hey man, how are things? Hope all is well for you! Your training is looking great man! Still throwing the heavy stuff around I see! Having pain on the CGBP.....have you tried moving your hands out just a little? When I was doing those regularly I had a little pain myself and just by chance grabbed the bar with a little wider grip than normal and it didn't hurt at all. Just a thought. Nice work in here!

ATLMusclBro5
01-16-09, 1:20 am
Thursday: Legs

Warm up: Treadmill - 8 min, 3.3 mph, 3.3 incline

Leg extensions
- 100 x 20
- 130 x 20
- 160 x 20
- 190 x 20
- 220 x 20

Leg press ssw/ Leg curls ssw/ Hack squat calf raises
- 270 x 10; 80 x 10; 90 x 15
- 450 x 10; 95 x 10; 180 x 15
- 630 x 10; 110 x 10; 180 x 15

Smith machine squats
- 135 x 20
- 225 x 10
- 315 x 5

Short workout, but it took forever. Had to drag myself all the way through, but I made it. My energy level was shot. I'm on the last days of my fast (last day is next Wednesday of no meat, no bread, no dairy). Checked my weight and I'm holding fast at around 250#, which is awesome. I usually drop 10-15 pounds when I do this, so I'm glad I'm able to hold onto more bodyweight this time. I think the rebound will be impressive once I start eating meat again. Long weekend ahead, so I can get some much needed rest. Well, unless my friends call and wanna hang out. Then all bets are off!

ATLMusclBro5
01-17-09, 3:53 pm
Saturday: Shoulders

Warm-up: Treadmill - 8 min, 3.0 incline, 3.3 mph

Dumbbell press (arc motion, palms facing each other)
- 30s x 10
- 40s x 10
- 50s x 10
- 60s x 10
- 70s x 10

Military press (w/ Smith Machine)
- 135 x 5
- 155 x 5
- 185 x 5
- 205 x 5
- 225 x 5

High cable row ssw/ Upright row (w/ EZ curl bar) ssw/ Front shoulder raises (w/ 45# plate)
- 50 x 15; 100 x 10; 45 x 15
- 65 x 15; 100 x 10; 45 x 15
- 80 x 10; 100 x 10; 45 x 15

Rear deltoid raises w/ dumbbells
- 25s x 10
- 30s x 10
- 35s x 10

Good workout today. Tried to keep the pace up and finished in under an hour.

I was a little pissed at a dude working out today though. I was getting started with my first sets of dumbbell presses and this guy was working out nearby, also using dumbbells. To sum it up, he wasn't putting his dumbbells in the right place when he was done. Part of the reason this is a problem is the gym tries to keep their weights in order (like most gyms do). I got frustrated when after I grabbed the 60s for my fourth set, he put his 35s in that spot. It just didn't make sense to me. Not sure why that bothers me, but it does. Two more steps to the left and he could have put the 35s where they belong. So when I finished my set, I walked back to where I pulled the 60s from, dumped them, grabbed the 35s, walked them over to where they belonged, then put the 60s back in place. Way more passive aggressive than I needed to be over something so small and I'm not sure if the guy even picked up on it. But oh well. It's all good. Time to eat.

ATLMusclBro5
01-20-09, 12:49 am
Monday: Chest

Warm-up: Treadmill - 8 min, 3.3 mph, 3.0 incline

Incline dumbell press ssw/ Incline dumbbell flys
- 30s x 8; 30s x 8
- 35s x 8; 35s x 8
- 40s x 8; 40s x 8

Incline barbell bench press
- 135 x 8
- 135 x 8
- 155 x 8
- 185 x 8
- 225 x 6

Flat dumbbell bench press ssw/ Cable x-overs
- 85s x 8; 25 x 10
- 95s x 8; 20 x 10
- 105s x 8; 15 x 10
- 115s x 6

Barbell curls
- 95 x 10
- 95 x 10
- 115 x 10

Machine concentration curls
- 60 x 10 (each arm)
- 70 x 10 (each arm)

Hammer curls (alternating)
- 50s x 10 (each arm)
- 55s x 10 (each arm)

Machine flys
- 130 x 12
- 160 x 12
- 190 x 12

I think this was one of the best chest workouts I've had in a while. I was chatting with a buddy online earlier and he really encouraged me to push it hard today. My chest development has lagged behind for a while now and it's time to fix that. The weights felt good and I was really able to feel my pecs working throughout each rep. On the incline barbell press, I brought the bar down to touch my chest every time...even on the last set with 225. Felt strong tonight, even towards the end of my fast. I could tell the difference and even as I'm recording this entry. Still have a great pump in my pecs. Also, I just downed a Vitargo shake and some aminos before bed. Not a bad way to end a long weekend.

ATLMusclBro5
01-23-09, 1:58 am
Thursday: Back

Warm-up: Treadmill (8 min, 3.0 incline, 3.3 mph)

Double arm rows w/ dumbbells
- 20s x 50
- 30s x 40
- 40s x 30
- 50s x 20

Assisted pull-ups ssw/ Lat pulldowns
- 70 x 10; 120 x 10
- 70 x 10; 160 x 10
- 70 x 10; 200 x 10

Deadlifts ssw/ Barbell shrugs
- 135 x 10; 135 x 15
- 225 x 8; 225 x 15
- 315 x 6; 315 x 15

Barbell Rows ssw; Alternate dumbbell curls (no twist)
- 135 x 10; 25 x 10 (each arm)
- 135 x 15; 30 x 10 (each arm)

To say that doing deadlifts and shrugs was a superset is definitely stretching the truth. I took some serious breaks in between to catch my breath. Form was good throughout. Bicep curls felt incredible as well. I could see my veins popping out again!! They've been hiding for quite some time now.

Before my workout tonight, I started watching Mike Mentzer's Underground Seminar on YouTube (http://www.youtube.com/watch?v=HLQ0OhwkCEU&feature=PlayList&p=3FEF39BF70339912&index=0&playnext=1) and it was very interesting. I'd definitely recommend watching it. The first 45 min or so are pretty dull (to me at least) but once he starts talking about his theories on training, it really caught my attention. His "high intensity" methods are basically what my trainer uses. Basically pushing the muscle to 100% exertion (true muscle failure, as i understood it). I could never quite understand why my trainer would have us doing 50 reps of certain exercises. But after listening to Mentzer's definitions of "volume" and "intensity", it makes sense to me now.

I really tried to make a connection with my training tonight...hoping I could idenfity the point of 100% exertion more clearly. At a minimum, I know when I didn't reach 100% exertion. And I can see how over time, I haven't been hitting that point either. Which would explain the years of slow progress.

But now that I know, it's time to grow!!

pedraza
01-23-09, 8:55 am
great job on that back

Mizzarler
01-23-09, 11:01 pm
howd you like the double arm rows, they seem so weird, ive never done em before, great pulling make the back grow!!!!!

ATLMusclBro5
01-25-09, 12:24 am
great job on that back

Thanks bro. Really trying to push myself more and feel every rep.

ATLMusclBro5
01-25-09, 12:29 am
howd you like the double arm rows, they seem so weird, ive never done em before, great pulling make the back grow!!!!!

They were awkward at first, but they're a great movement to add to your arsenal. Strict form and high reps and your lats will be burning!! I trained back for years and hardly ever felt a good pump. Double arm rows will have your back pumped right from the start.

ATLMusclBro5
01-25-09, 12:41 am
Saturday: Legs

Warm-up: Treadmill - 8 min, 3.3 mph, 3.0 incline

Leg extensions ssw/ Standing leg curls
- 50 x 10; 50 x 10 (each leg)
- 50 x 15; 50 x 15 (each leg)

Walking lunges
- 110 x 28 steps
- 110 x 28 steps
- 110 x 28 steps
- 110 x 28 steps

Leg press
- 4 plates each side x 15
- 6 plates each side x 15
- 8 plates each side x 15
- 10 plates each side x 7
- 11 plates each side x 7

Leg extensions ssw/ Seated leg curls
- 160 x 15; 70 x 20
- 190 x 15; 85 x 20
- 220 x 15; 100 x 20

Didn't warm up adequately today, or maybe it's the food i've been eating (or lack of water) but the lunges had my lower back on fire from the start. Gotta loosen up my hip flexors and lower back a little more next time. Leg presses surprised me today. Didn't think I had the strength, but they felt good. Used some self-spotting on the last set (just when bringing the weight to my chest) but the reps were smooth. Appetite still no where close to what it was before my fast started. Gonna cook tomorrow and hopefully that'll last until Wednesday. Need to get back on auto-pilot with my diet (or something better than what I'm doing now).

ATLMusclBro5
01-27-09, 2:35 am
Monday: Chest

Warm-up: Treadmill (8 min, 3.3 mph, 3.0 incline)

Starting ab work again
Leg raises (straight and bent) ssw/ Seated crunches
- 10 straight to 10 bent; 60# x 15
- 10 straight to 10 bent; 60# x 15

Bicycle crunches ssw/ Crunches (legs up in the air) ssw/ Planks
- 50 bicycles to 50 legs up to 30 sec planks
- 40 bicycles to 40 legs up to 30 sec planks

Incline dumbbell bench press
- 30s x 10
- 40s x 10
- 50s x 10

Incline barbell bench press
- 135 x 8
- 155 x 8
- 185 x 8
- 225 x 5
- 245 x 5

Dumbbell flat bench press
- 55s x 8
- 75s x 8
- 95s x 8
- 115s x 8

Tricep extension ssw/ Flat bench dips
- 35 x 10; 20 dips (ass to floor)
- 35 x 10; 20 dips (ass to floor)

Decline close grip bench ssw/ Machine flys
- 135 x 10; 130 x 10
- 185 x 10; 160 x 10

Started doing abs again today. Seems as though I'm a little more out of condition that I realized. Abs were a killer! I was doing twice the volume easily a few months ago. Gotta step it up for sure. Good chest workout tonight. Again, really tried to feel my chest pumping throughout every movement. Incline barbell bench press I brought the bar to the top of my chest every rep, even on the heavy reps. Very good form. Dips off the flat bench were the killer. Amazing stretch and my tris were pumped like I've never seen before. I wish I had a tape. I think I would have broken the 20" barrier tonight (or come pretty damn close).

Reacher34
01-27-09, 12:04 pm
Been watching Redge, you're doing good work. It always amazes me that you can train so hard during that fast.

By the way, you got your plane and hotel tix for the arnold yet?

ATLMusclBro5
01-29-09, 2:17 am
Been watching Redge, you're doing good work. It always amazes me that you can train so hard during that fast.

By the way, you got your plane and hotel tix for the arnold yet?

Thanks bro! It was a bit crazy this year. I just tried to push myself. Energy levels were higher so I just went for it! It's only 3 weeks, so I figured it wouldn't kill me and I might actually make some progress (or at least not lose too much ground).

Haven't made any travel plans yet, but I've been looking into it at least. AirTran and Delta both have some inexpensive flights. You know where you're staying yet?

ATLMusclBro5
01-29-09, 2:33 am
Wednesday: Back

Warm-up: Treadmill (8.0 min, 3.0 incline, 3.3 mph)

Single arm rows
- 50# x 20 (each arm)
- 60# x 20 (each arm)
- 70# x 20 (each arm)

Lat pulldowns (wide grip) ssw/ Lat pulldowns (reverse grip, close)
- 140 x 10; 140 x 10
- 160 x 10; 160 x 10
- 180 x 10; 180 x 10

Bicep curls w/ dumbbells (1 hammer curl and 1 regular curl = 1 rep)
- 25s x 10
- 30s x 10
- 35# x 10

Hammer Strength low row ssw/ Hammer Strength Iso-Lateral Row
- 90 x 15; 180 x 10
- 140 x 15; 270 x 10

Short workout. Energy level was low tonight. Almost skipped the session altogether. Was hoping to hit some heavy rows, but I wasn't feeling it. Stuck with the machines instead. Bicep curl combo was a nice innovation. Felt a great pump. Will definitely try those again. As usual, I need to be in bed earlier. Appetite is increasing, which is a great thing. Have been consistent this week with food prep. Hopefully saving some much needed cash. Time to tighten the belt all around.

Reacher34
01-29-09, 1:47 pm
Thanks bro! It was a bit crazy this year. I just tried to push myself. Energy levels were higher so I just went for it! It's only 3 weeks, so I figured it wouldn't kill me and I might actually make some progress (or at least not lose too much ground).

Haven't made any travel plans yet, but I've been looking into it at least. AirTran and Delta both have some inexpensive flights. You know where you're staying yet?

Yea, just last night I got some pretty cheap plane tickets. We're staying at some run-down hotel about 8 miles out from the convention center. Bit of a distance but was super cheap.

ATLMusclBro5
01-30-09, 12:55 am
Thursday: Shoulders

Warm-up: Treadmill (8 min, 3.0 incline, 3.3 mph)

Hanging leg raises ssw/ Machine crunches (seated)
- 10 straight leg, 10 bent knee; 50# x 20
- 10 straight leg, 10 bent knee; 50# x 20

Machine crunches (lying)
- 20# x 15
- 20# x 15

Dumbbell military presses
- 30s x 10
- 40s x 10
- 50s x 10
- 60s x 10

Smith machine military presses
- 145 x 8
- 195 x 7
- 215 x 6

Dumbbell lateral raises ssw/ Upright rows
- 25 x 10; 100 x 10
- 20 x 12; 100 x 10
- 15 x 15; 100 x 10

Rear delt machine ssw/ Front raises (w/ 45# plate)
- 130 x 15; 45 x 10
- 160 x 15; 45 x 15

Felt good tonight. Gonna try to do some extra cardio on Friday.

ATLMusclBro5
01-31-09, 7:44 pm
Saturday: Legs

First day back with my trainer in like 4 weeks and he didn't disappoint!!

We only had two supersets and a set of leg presses to do in an hour. I made it about half way through. I expected today's session to be tough, but I had no idea.

First superset was seated leg curls and lunges (done in place). The seated leg press I could handle, but the lunges were the killer. First round was 100 reps (50 at a time on one leg, the switch legs). Second round 80, third round 60, fourth round 40. The weights were light as well, but the intensity was through the roof.

Second superset was seated leg extensions and lunges. After the first superset, my legs were on fire, and doing leg extensions was like someone spraying an aerosol can over the flame. The reps on the lunges this round were cut in half, but I only made it through the second set. There was no way I could finish in an hour and the leg press was out of the question by that point. My trainer reminded me that if I train by myself and don't keep up the intensity, then I'd better be doing cardio to make up for it.

By the end, I was on the floor feeling soreness in my lower quads that I've never experieinced!! We all got a good laugh about it afterwards. Then I reminded my trainer that since he didn't kill me today, I'll be back.

In the meantime, 30 min on the treadmill scheduled for Monday morning at 6 AM.

ATLMusclBro5
02-04-09, 2:10 am
Monday (AM) Cardio and abs

Treadmill - 30 min, 10.0 incline, 3.3 mph

Decline situps - 3 sets, 25 reps w/ 10# medicine ball

Tuesday - Chest

Warm-up: Treadmill (8 min, 3.3 mph, 3.0 incline)

Barbell bench press
- 135 x 8
- 185 x 8
- 225 x 8
- 275 x 6
- 315 x 4

Incline dumbbell flys
- 30s x 20
- 40s x 20
- 50s x 20

Giant set - Decline barbell bench press; Hammer Strength Iso-Wide bench; Machine flys; Push-ups
- 135 x 15; 90 x 10; 130 x 10; 10 push-ups (feet elevated)
- 185 x 15; 140 x 10; 145 x 10; 10 push-ups (feet elevated)
- 205 x 10; 190 x 10; 160 x 10; 10 push-ups (feet elevated)

Definitely one of my better chest workouts. Great pump thru my entire chest. Upper and inner pecs especially. Gave me some hope that I won't always be flat-chested!!

js71474
02-04-09, 9:30 am
That's a big bench bro! Looks like the training is coming along great! Hope all is well in Atlanta, take care!

ATLMusclBro5
02-06-09, 2:46 am
Thursday: Back

Warm-up: Treadmill (8 min, 3.0 incline, 3.3 mph)

Double arm rows w/ dumbbells
- 25s x 50
- 35s x 40

Single arm rows (drop set)
- 110 x 10 drop to 105 x 10 (each arm)
- 115 x 10 drop to 110 x 10
- 120 x 10 drop to 115 x 10
- 125 x 10 drop to 120 x 10

Lat pulldowns (drop set)
- 140 x 10 (wide grip); 120 x 10 (reverse close grip)
- 160 x 10; 140 x 10
- 180 x 10; 160 x 10

Hammer strength seated rows
- 90 x 15
- 140 x 15
- 180 x 15

ATLMusclBro5
02-08-09, 12:56 am
Saturday: Arms

Warm-up: Treadmill (8 min, 3.3 mph, 3.0 incline)

Seated dumbbell presses (arc motion, palms facing)
- 30s x 15
- 40s x 15
- 50s x 15
- 60s x 10

Giant set: Front raises (w/ 45# plate) to Rear delt raises to Smith machine military press
- 45 x 15; 30s x 15; 135 x 15
- 45 x 14; 35s x 15; 155 x 14
- 45 x 13; 40s x 15; 175 x 13
- 45 x 12; 45s x 15; 195 x 12

Flat bench dips ssw/ Super curls (hammer curl alternate with concentration curl = 1 rep)
- Bodyweight x 25; 35s x 10
- Bodyweight x 25; 40s x 10

Had to cut my workout a little short tonight (I had a date!!). Get pumped just enough to fill out my shirt!!! But seriously, I enjoyed dinner with a friend tonight. Great time.

On a different note, I'm not going to the Arnold this year. I kinda forgot I signed up for a prep class that meets every Saturday in March (I'm taking my engineer's license exam in April). The class meets from 9 am - 4 pm. I actually considered going up on Thursday and returning early Saturday morning or leaving Saturday afternoon and coming back Sunday night. So the verdict is still out. But realistically, it's a bit much to try to cram into a weekend. I'm a little bummed about it, but it's all good.

Training legs w/ my trainer Sunday afternoon, so I'm gonna get hydrated tonight and get my a$$ to bed. I gotta make up for last week's train wreck.

ATLMusclBro5
02-08-09, 11:07 pm
Sunday: Legs and Posing Practice (with my trainer)

Leg extensions (didn't notice the weight)
Set 1: 50 reps
Set 2: 40 reps
Set 3: 30 reps
Set 4: Stack for 20 reps

Barbell squats
- 135 x 10
- 225 x 8
- 315 x 6
- 405 x 4 (definitely had a spot, actually three spotters!!)

Leg press
- 8 plates each side x 25
- 10 plates each side x 25
- 12 plates each side x 25

Lunges (all reps w/ one leg, then switch)
- 30s x 25 (each leg)
- 30s x 20 (each leg)
- 30s x 15 (each leg)
- 30s x 10 (each leg)

Bicycle crunches ssw/ Reaches ssw/ Planks
- I was dead by the time we did abs. I couldn't keep my legs extended in the air for reaches

Posing (about 1 hour)
- Practiced quarter turns
- Practiced mandatories
- Practiced free posing

Definitely a heavy leg day for me. If I weren't there, I wouldn't believe the numbers. I think I've tried 405 once before (at an ABC) but never on my own. Today, one of the guys I train with said something that helped a lot. On the 405 set, he told me, "Trust your spot." Once that sank in, I went for it. My kneecaps didn't pop out of place and my femur didn't snap in half as I expected it to. The lunges were a killer again. I'll have to practice those on my own more.

I think this was the first time the guys have posed this year. Everyone was a little apprehensive at first, but once our trainer started yelling, the show started. Posing after training legs is a challange to say the least, but I felt OK. Was tough controlling my breathing because we were holding each pose for a while. Not as big as I'd like to be (but who is), but still bigger than I realize.

Chicken is in the oven now. Cardio in the morning before work.

ATLMusclBro5
02-10-09, 12:58 am
Monday: Chest

Warm-up: Treadmill (8 min, 3.3 mph, 3.3 incline)

Incline barbell bench press
- 135 x 15
- 135 x 10
- 185 x 8
- 235 x 5

Flat dumbbell bench press
- 105s x 8
- 110s x 8
- 115s x 6

Machine concentration curls
- 60 x 15 (each arm)
- 70 x 15 (each arm)
- 80 x 15 (each arm)

Machine flys ssw/ Hammer curls
- 160 x 15; 50s x 15
- 175 x 15; 45s x 15
- 190 x 15; 40s x 15

Skipped cardio this morning and enjoyed an extra 90 min of rest. I'll probably save it until Wednesday morning at this point. Gonna hit back Tuesday night. Possibly throw in deadlifts if my lower back holds out. So far, so good, considering the brutality of Sunday's legs and posing.

ATLMusclBro5
02-11-09, 1:15 am
Tuesday: Back

Warm-up: Treadmill (8 min, 3.0 incline, 3.3 mph)

Double arm rows w/ dumbbells
- 50s x 20
- 60s x 20
- 70s x 20

Assisted pull-ups ssw/ Single arm rows
- 55# x 10; 125# x 10 (each arm)
- 70# x 10; 125# x 10 (each arm)
- 85# x 10; 125# x 10 (each arm)

Flat bench dips
- Bodyweight x 20 (3 sets total, a$$ to floor)

Lat pulldowns ssw/ Hammer Strength seated row
- 140# x 15; 180# x 10
- 160# x 15; 180# x 10
- 180# x 10; 180# x 10

Tricep extensions w/ rope attachment
- 3 sets, 15 reps, strict form (didn't really notice the weight, just focused on form and the pump)

Good workout, considering I almost skipped it altogether. Wasn't in the greatest mood, but I'm glad I pushed through it. No deadlifts tonight. Don't think my lower back (or legs) could handle it. Have also been sleeping through my AM cardio sessions. Trying to get in 3 days each week for now. It's not super important yet, but it will be soon. Just wanna build some consistency now so it's not so difficult later.

ATLMusclBro5
02-13-09, 1:16 am
Thursday: Maintenance

Warm-up: Treadmill (8 min, 3.3 mph, 3.0 incline)

Leg extensions
- 100 x 30

Barbell Squats
- 135 x 10
- 225 x 10
- 315 x 6
- 365 x 3

Decline barbell bench press
- 135 x 10
- 225 x 10
- 315 x 5

Deadlift
- 225 x 5
- 315 x 5

Smith Machine military press ssw/ Hammer curls
- 135 x 10; 50s x 10
- 185 x 10; 50s x 10
- 205 x 6; 50s x 10

Just thought I'd try something new tonight. Pretty much all compound movements and heavy weights. Haven't done that in a while. Trying out a few new supps as well. Universal's IntraAid (during workout) and Torrent (post-workout). Seems to be a good combination. The IntraAid, once it was really in my system, made my ears burn and my skin felt itchy. But it tasted good and my energy level was elevated. First time purchasing Torrent (cherry flavor). Also tastes good, even with a full serving (3 scoops). It doesn't seem to leave me feeling full either, which is good. I still need to eat at least one more meal before bed.

Did I mention that my skin is still itching??

ATLMusclBro5
02-16-09, 1:23 am
Sunday: Legs

Warm-up: Treadmill - 8 min, 3.3 mph, 3.0 incline

Leg extensions
- 100 x 50
- 190 x 20
- 220 x 20
- 250 x 20
- 280 x 20

Giant set: Leg press to Seated leg curls to Calf raises to Leg abduction
- 5 plates each side x 20; 70 x 20; BW x 100 toes forward; 250 x 20
- 6 plates each side x 20; 90 x 20; BW x 100 toes out; 270 x 20
- 7 plates each side x 20; 110 x 20; BW x 100 toes in; 290 x 20

Barbell squats ssw/ Single leg curls
- 135 x 20; 60 x 10 (each leg)
- 135 x 20; 70 x 10 (each leg)

Not nearly as much volume as a typical leg routine. I ran out of gas toward the end. IntraAid helped. Probably just tired from a busy weekend. Still needed to put some time in the gym though. Really tried to work on form with the squats. My trainer says I use too much of my lower back when I'm doing them (I lean forward too much). It's a terrible way to compensate. Gotta get accustomed to having weight on my back. Legs won't grow otherwise.

ATLMusclBro5
02-17-09, 3:07 am
Monday: Chest

Warm-up: Treadmill (8 min, 3.3 mph, 3.0 incline)

Incline DB flys ssw/ Incline DB press
- 30s x 10; 30s x 10
- 35s x 10; 35s x 10
- 40s x 10; 40s x 10
- 45s x 10; 45s x 10

Incline barbell bench press
- 135 x 8
- 185 x 8
- 225 x 6
- 245 x 5

Smith machine bench press (partials) ssw/ Close grip bench press w/ dumbbells (palms facing, DB together)
- 135 x 50; 50s x 10
- 155 x 40; 60s x 10
- 185 x 30; 70s x 10
- 225 s 20; 80s x 10

Hammer Strength decline press ssw/ Bicep curls (alternating, palms facing forward)
- 180 x 15; 50s x 10 (each arm)
- 270 x 15; 40s x 10 (each arm)
- 360 x 10; 30s x 10 (each arm)

Machine flys ssw/ Machine preacher curls
- 160 x 10; 70 x 10
- 190 x 10; 80 x 10
- 220 x 10; 85 x 10

ATLMusclBro5
02-26-09, 1:16 am
Saturday: Legs

Crazy session w/ my trainer, but pretty basic. Leg extensions, leg press, squats, and walking lunges. Highlight was working up to 405 for 6 reps on barbell squats (w/ a spotter). Absolutely a personal best. Now that I've crossed the 400# threshold on squats, my trainer isn't gonna back down. Talk about growing pains.

ATLMusclBro5
02-26-09, 1:25 am
Wednesday: Chest

Warm-up: Treadmill (8 min, 3.0 incline, 3.3 mph)

Incline dumbbell bench press ssw/ Incline dumbbell close grip bench press
- 30s x 10; 30s x 10
- 40s x 10; 40s x 10
- 50s x 10; 50s x 10

Flat dumbbell bench press
- 60s x 10
- 70s x 10
- 80s x 10

Incline Smith Machine bench press
- 135 x 10
- 185 x 10
- 225 x 10

Decline barbell bench press
- 135 x 10
- 225 x 10

Hammer curls
- 50s x 10
- 40s x 10
- 30s x 10

Tricep Kickbacks
- 25 x 15
- 20 x 20
- 15 x 25

Machine concentration curls
- 60 x 10 (each arm) x 2

Didn't feel very strong tonight, but I needed to train anyway. I've taken a lot of time off lately. Stress and general recovery. Trying to get more sleep as well. Hopefully by Monday most of the stress will be resolved. Either way, I gotta get back on track in the gym. Only about 6 months before I'm standing on stage in my underwear again. At that point, excuses for missing workouts and why I slipped on my diet won't matter.

ATLMusclBro5
03-01-09, 1:59 am
Saturday: Maintenance

Warm-up: Treadmill (10 min, 3.0 incline, 3.3 mph)

Leg extensions ssw/ Barbell squats
- 100 x 50; 135 x 10
- 100 x 40; 135 x 10
- 100 x 30; 225 x 10
- full range extensions; worked on form, especially on squats - toes pointed out slightly, heels elevated, back straight and not leaning forward too much, deep squats

Smith machine military press ssw/ Dumbbell laterals ssw/ Super curls (1 hammer curl & 1 regular curl)
- 135 x 10; 20s x 10; 20s x 10
- 135 x 10; 25s x 10; 25s x 10
- 185 x 10; 30s x 10; 30s x 10

Lat pulldowns ssw/ Tricep extensions ssw/ Hammer Strength seated row
- 140 x 10; 30 x 15; 90 x 10
- 140 x 10; 30 x 20; 90 x 10
- 140 x 10; 30 x 20; 90 x 10

Short workout tonight. Really just needed to get my heart rate up so that leg day w/ my trainer won't be such a shock to my system. I've been taking a lot more days off recently. Needed to rest and recover. But a new month is beginning and so begins a new focus and dedication.

ATLMusclBro5
03-04-09, 2:12 am
Tuesday: Legs

Warm-up:
- Treadmill (8 min, 3.3 mph, 3.0 incline)
- Leg extensions - 100 x 30

Leg extensions ssw/ Leg press
- 130 x 20; 3 plates each side x 20
- 160 x 20; 4 plates each side x 20
- 190 x 20; 5 plates each side x 20
- 220 x 20; 6 plates each side x 20

Barbell squats ssw/ Hack squat calf raises
- 135 x 6; 180 x 20
- 225 x 6; 180 x 20
- 315 x 6; 180 x 20

Barbell squats ssw/ Lying leg curls
- 225 x 6; 80 x 10
- 225 x 6; 95 x 10
- 225 x 6; 110 x 10

Drank IntraAid during my session tonight. Ears are burning again! I hadn't used it for at least a week. But have been more consistent with Torrent. Checked my weight this morning and I was almost back at 256. Worked on technique again tonight. Deep squats using good form. Arguably, I was tired tonight, but the IntraAid and the good form on the squats made them much easier. 315 was still heavy, but I did them deep, which I wasn't doing before. Wanted to try 405 again, but I'd better wait until I've got a spotter or I'm feeling really strong.

ATLMusclBro5
03-05-09, 12:50 am
Wednesday: Chest

Warm-up: Treadmill (8.0 min, 3.0 incline, 3.3 mph)

Incline dumbbell flys ssw/ Incline dumbbell press (close grip)
- 30s x 10; 30s x 10
- 40s x 10; 40s x 10
- 50s x 10; 50s x 10

Incline dumbbell bench press
- 60s x 10
- 70s x 10
- 80s x 10

Incline barbell bench press
- 135 x 6
- 185 x 6
- 225 x 6
- 275 x 3 drop to 225 x 3

Seated flys ssw/ barbell curls
- 130 x 10; 135 x 7
- 160 x 10; 135 x 7
- 190 x 10; 135 x 7
- 220 x 10; 135 x 7

Hammer Strength decline ssw/ Machine concentration curls
- 180 x 15; 60 x 10 (each arm)
- 180 x 15; 70 x 10 (each arm)

Highlight of the evening was doing the barbell curls. A little rough on my left forearm, but otherwise, I felt strong throughout. Just a little sway to keep the bar moving. But besides that, my form was good. I think the IntraAid makes a big difference for me when my energy level is low. It doesn't take long to kick in and once it does, I'm good. Still gotta work on getting up in the monrings and doing some cardio. If not, my sessions with my trainer will be very difficult to finish.

ATLMusclBro5
03-08-09, 3:20 am
Saturday: Legs

Warm-up: Treadmill (8 min, 3.0 incline, 3.3 mph)

Leg extensions
- 100 x 50
- 160 x 15
- 190 x 15
- 220 x 15
- 250 x 15

Walking lunges
- 110 x 30 steps (15 down and back, 5 sets total)

Leg press ssw/ Abductors
- 5 plates each side x 10; 300 x 20
- 7 plates each side x 10; 300 x 20
- 9 plates each side x 10; 300 x 20

Seated leg curls ssw/ Adductors ssw/ Lying leg curls
- 70 x 20; 150 x 20; 90 x 10
- 90 x 20; 170 x 20; 110 x 10
- 110 x 20; 190 x 20; 130 x 10

Smith machine squats
- 135 x 10
- 225 x 10

Good workout tonight. Caught the end of the Arnold on bodybuilding.com. Congrats to Kai!! I can't wait to see the whole thing. Still a little disappointed that I couldn't be there in person to witness and hang out at the Cage again. Just means I have a year to get bigger. Gotta fill out those 2XL ANIMAL shirts I bought last year!!

Mizzarler
03-09-09, 12:07 am
youve been hittin legs hard, those are some crazy ext's, whatd you eat after!?

ATLMusclBro5
03-11-09, 11:27 pm
youve been hittin legs hard, those are some crazy ext's, whatd you eat after!?

Hey bro. I try to get in a Torrent shake and another meal before bed. Except now, I'm changing my schedule so that I train in the mornings before work.

ATLMusclBro5
03-11-09, 11:32 pm
Wednesday: Chest

Warm-up: Treadmill (8 min, 3.0 incline, 3.3 mph)

Warmed up shoulders

Incline bench press w/ dumbbells ssw/ Incline flys
- 30s x 10; 30s x 10
- 40s x 10; 40s x 10
- 50s x 10; 50s x 10

Smith Machine incline bench press ssw/ Machine preacher curls
- 135 x 15; 45 x 15
- 155 x 14; 55 x 14
- 175 x 13; 65 x 13
- 195 x 12; 75 x 12

Seated machine flys
- 130 x 10
- 160 x 10
- 190 x 10

Trained in the morning before work today. I've been trying to revamp my schedule so that I hit the gym before work and get to bed before midnight (11 PM is the target). The goal is to be up by 5:15 am and lifting weights by 6:00 am. I was about 30 min off today and therefore about 30 min late for work. Definitely need to recondition my snoozing habits. It's definitely more of a pre-contest mentality...get a high intensity workout in before my first meal so that my metabolism is raging all day. I figure the sooner I can get into that mindset, the better off I'll be in the longrun. Although, I still have a few kinks to work through. In my rush to get out the door this morning, I forget my lunch and my water. Fortunately, I have bottled water in my truck, but I'm dining out until I get home tonight.

Really need to push myself for the next few months. Winter is over. It's time to wake up and live again.

ATLMusclBro5
03-17-09, 1:30 am
Saturday: Cardio & abs

Treadmill - 30 min, 3.3 mph, 10.0 incline

Bicycles ssw/ Reaches ssw/ Planks
- 50, 50, 30 sec
- 40, 40, 30 sec
- 30, 30, 30 sec
- 20, 20, 30 sec

Monday: Legs

Warm-up: Treadmill (8 min, 3.3 mph, 3.0 incline)

Leg extensions ssw/ Seated leg press
- 100 x 20; 150 x 20
- 130 x 20; 190 x 20
- 160 x 20; 230 x 20
- 190 x 20; 270 x 20

Barbell squats
- 135 x 6
- 225 x 6
- 315 x 6
- 225 x 6
- 135 x 6
- 225 x 6

Seated leg curls ssw/ Abductors ssw/ Calf raises (using hack squat machine)
- 90 x 20; 300 x 20; 90 x 20 (toes forward)
- 110 x 20; 300 x 20; 90 x 20 (toes out)
- 130 x 20; 300 x 20; 90 x 20 (toes in)

Still trying to retrain my sleep pattern. Trained legs late tonight because I couldn't get out of bed (mostly mental). I'm just trying not to beat myself up about it too much. As long as I get a good workout in and get to work on time, that's all that counts for now.

ATLMusclBro5
03-21-09, 11:52 pm
Friday: Arms

Warm-up: Treadmill (6 min, 10.0 incline, 3.3 mph)

Dumbbell shoulder press (palms faciing each other, arc motion)
- 30s x 15
- 40s x 15
- 50s x 15

Dumbbell shoulder press (standard position)
- 60s x 10
- 70s x 10
- 80s x 10

Military press w/ Smith Machine
- 135 x 5
- 185 x 5
- 205 x 5
- 225 x 5

Front raises w/ 45# plate ssw/ Dips (off edge of bench, a$$ to floor) ssw/ Hammer curls
- 45 x 15; Bodyweight x 30; 50s x 15
- 45 x 15; Bodyweight + 25 x 30; 60s x 15
- 45 x 15; Bodyweight + 25 x 30; 65s x 15

Rear delt machine flys
- 130 x 10
- 145 x 10

Up early today, around 4:30 AM. Crashed on Thursday. Probably around 8 PM or so. In the gym around 6:15 AM. Was expecting my energy level to be higher, but I hadn't eaten anything for over 12 hrs. Still, a decent workout, bis and tris were really pumped. Just started feeling a littl queasy towards the end. Slightly overheaded I suspect. Went to the locker room to cool off, hit the shower, and headed to work. Still need to get in a solid back workout. It's been a while.

I hate working out at home, but I've been looking for some deals on free weights and dumbbells on Craigslist and Ebay. I just want to eliminate every excuse for not getting in a decent workout. My workload is starting to pick up big time, so I'm trying to make adjustments now. Working out in the morning before work is probably the biggest change for now. Just trying to get into a rhythm and get in a good night's sleep in the process!

ATLMusclBro5
03-22-09, 12:06 am
Saturday: Back

Warm-up: Treadmill (6 min, 10.0 incline, 3.3 mph)

Double arm rows w/ dumbbells
- 50s x 20
- 40s x 30
- 30s x 40
- 20s x 50

Lat pulldowns
- 140# x 15
- 160# x 14
- 180# x 13
- 200# x 12

One arm rows ssw/ Upright rows w/ barbell
- 100# x 10 (each arm); 100# x 10
- 100# x 10 (each arm); 100# x 10
- 100# x 10 (each arm); 100# x 10

Assisted pull-ups ssw/ Hammer Strength isolateral seated row
- 55# x 10; 90 x 10 (each arm)
- 70# x 10; 90 x 10 (each arm)
- 85# x 10; 90 x 10 (each arm)

Machine concentration curls ssw/ Tricep pushdowns
- 50# x 10 (each arm); 30# x 20
- 50# x 10 (each arm); 30# x 20
- 50# x 10 (each arm); 30# x 20

I haven't trained back in a long time, so my lats were burning out the gate with the double arm rows. Definitely slowed the pace down tonight, but wanted to get in a solid workout. Chatted with one of the regulars (stay pumped Nick) about basketball and training. I had much more to contribute on training than basketball!

Diet has been crappy the past few days. Gonna eat some soup tonight and get some rest. Still need to throw in some cardio during the week. Midsection is getting puffy and I can pinch a lot more than an inch on my lower back. I suppose I could just throw the Oreos away instead of eating them.

Reacher34
03-22-09, 2:00 pm
My workload is starting to pick up big time, so I'm trying to make adjustments now.


Keep working hard, bro. And I'm especially happy to hear that you're working a lot, considering the hardships the happened not too long ago.

ATLMusclBro5
03-24-09, 11:51 pm
Keep working hard, bro. And I'm especially happy to hear that you're working a lot, considering the hardships the happened not too long ago.

Thanks man. I've thought about that a good bit lately. Last year, I got laid off two days after I came back from the Arnold. So I didn't go this year and I'm still working! Hopefully there's no correlation, because I plan on going next year!!

Hope you're healing. Those quads should be huge by now bro!!

ATLMusclBro5
03-24-09, 11:58 pm
Sunday (PM): Cardio and abs

Treadmill - 30 min, 10.0 incline, 3.3 mph

Various ab exercises (floor and machines)

Tuesday (AM): Chest

Warm-up: Treadmill (6 min, 3.3 mph, 10.0 incline)

Incline DB bench press
- 30s x 20
- 40s x 20
- 50s x 20
- 60s x 10
- 70s x 10
- 80s x 10
- 90s x 6
- 100s x 5

Barbell bench press (partials)
- 135 x 50
- 155 x 40
- 175 x 30
- 195 x 20

Machine flys ssw/ Tricep pushdowns (rope grip)
- 160 x 15; 60 x 15
- 190 x 15; 50 x 15
- 220 x 15; 40 x 15

Short workout this morning due to a late start. But still achieved a good pump in my chest, mostly due to the partials. One of my co-workers even commented!

Biceps were still sore from training back last week.

Funny story...This morning, I was fully dressed for the gym, bag on my shoulder, keys in hand and almost didn't go train (because I was behind schedule). Glad I went anyway. Was late for work though. The gym definitely helped minimize a stressful day in the office, but getting to work late should still be the exception, not the norm.

I haven't trained legs before work in a long time. Gonna try on Wednesday.

NJC_Manhattan
03-25-09, 12:02 am
Lookin real strong bro.
Keep it up

ATLMusclBro5
03-26-09, 2:37 am
Wednesday: Shoulders

Warm-up: Treadmill (6 min, 3.3 mph, 10.0 incline)

Dumbbell shoulder press (palms facing, arc motion) ssw/ Upright rows
- 30s x 20; 60 x 20
- 35s x 20; 70 x 20
- 40s x 20; 80 x 20
- 45s x 20; 90 x 20

Smith Machine military press
- 135 x 8
- 185 x 8
- 225 x 5
- 225 x 5

Smith Machine shrugs ssw/ Front deltoid raises (w/ 45# plate)
- 225 x 20; 45 x 15
- 225 x 20; 45 x 15
- 225 x 20; 45 x 15

Rear delt machine ssw/ Machine concentration curls
- 130 x 15; 50 x 15 (each arm)
- 145 x 15; 60 x 15 (each arm)
- 160 x 15; 70 x 15 (each arm)

Woke up late today, so no early morning leg workout as I hoped. On time for work though, so that's a good thing. Late night at the gym. Trained arms instead tonight. Taking Thursday off to recover and cardio/abs on Friday morning, God willing. Will be back on my usual schedule and train legs on Saturday. That'll give me more time to rest before I have to face the squat rack again.

DanTheMan
03-29-09, 1:45 am
workouts lookin' intense big dawg. keep it up

ATLMusclBro5
04-25-09, 9:33 am
I can't remember the last time I've taken such a long layoff from the gym. I've worked out maybe 3 times in the last 4 weeks.

Long story short, I was preparing for my state licensing exam and the stress of everything was getting to me. It's something I'll probably talk more about soon.

Gonna get my haircut and do some cardio this morning. Go bowling with some friends this afternoon. Church on Sunday. Gym on Monday at 6 AM.

ATLMusclBro5
04-30-09, 1:16 am
Wednesday: Back

Warm-up - 8 min treadmill (3.3 mph, 10.0 incline)

Double arm rows w/ dumbbells
- 50s x 20
- 40s x 30
- 30s x 40
- 20s x 50

Lat pulldowns ssw/ One arm Hammer Strength rows (standing)
- 120 x 15; 2 plates each side x 15
- 140 x 15; 3 plates each side x 15
- 160 x 15; 4 plates each side x 15

Single arm rows
- 100 x 10 each arm
- 100 x 10 each arm

Hammer curls
- 50s x 10
- 40s x 10
- 30s x 10

Good to be back. Trained chest Tuesday AM w/ my training partner then 30 min cardio PM. Exhausted and hungry now. Time to eat and sleep.