Journey to Great Lakes Ironman

[blueIMlifter]

Here we go fellas. Strap in and let's enjoy the ride. It's time to get serious about my cut starting Feb. 1st. I'm coming off of a 4 month bulk and I put on roughly 25 lbs and got up to about 212. Spent the last month cleaning up my diet some and starting cardio so technically I have been bulking for the last 5 months although I have dropepd a few lbs the last month due to the cardio. I was able to get all my lifts up significantly. Hit 500 on the deadlift, 300 on bench, and hit 345x5 on squat ATG.

Tomorrow begins 40 minutes cardio. Cardio will be done every morning upon waking and popping some Nitro. I'll be adding 5 minutes each week for the next 3 months.

Diet will be along these lines

9 AM wake up, Nitro and cardio

10 AM 6 egg whites, 1/2 cup oats, multi, fish oil, Flex

1 PM 1 chicken breast, 1/2 cup brown rice, broccoli

3 PM 1 can tuna, 1/2 cup oats, fish oil

5 PM some sort of read meat (either round steak or venison), 1/2 cup oats

6 PM workout, 1 scoop whey, 1 scoop powder gatorade

8 PM 1 scoop whey, 1 tbsp Nat PB, 1/2 cup oats

10 PM 1 chicken breast, 1/2 cup almonds or 2 tbsp Nat. PB

Lifting schedule
Sunday - off
Monday - shoulders
Tuesday - Legs
Wednesday - Chest
Thursday - off
Friday - arms
Saturday - Back

I want to prioritize my shoulders and see if I can bring them up.

I am using this cut to gauge what I can do as I am planning/hoping to step on stage in 2009. I will start to cycle some carbs after the first few weeks but I've never really cut/cycled my carbs before. This will be one hell of an experience for me.

[big stew]

Diet is lookin solid. I will suggest one thing though. If you want to prioritize on your shoulders
i would do something like this:

Sunday:off
Monday:chest/shoulders (auxilary exercises: side and rear laterals, upright rows
Tuesday: legs
wednesday: arms
Thurs:off
Friday:shoulders (normal heavy shoulder day)
Saturday: back

It is better to work from bigger to smaller as far as muscle groups go, so if you do shoulders on Monday, they will still be broke down when you go to do chest on Wednesday. If you throw some shoulder exercises in with chest at the beginning of the week then follow it up later in the week with a normal shoulder day, you are actually hitting them twice a week, but with plenty of rest in between. This is just a suggestion, you know your body best.

[blueIMlifter]

thanks stew. that actually sounds like a really good idea and i think i'll give it a try.

AM cardio
40 minutes
3.5 mph 3.5 incline

[Testpolska]

Your diet looks almost identical to how I usually approach dieting. Portion sizes are a bit different but general idea is the same. Looks real good.

Although I just want to do a bit of a reality check here for ya, You are going to be dieting down, I wouldn't expect big things from your shoulders. However, a honey bee flies and science says it cannot yet it does so all the same, Whos to say you can't add an inch or two?

[krazyassmexican]

hey bro, joining the cardio crew on your gym! LOL

what is your goal for this cut?

[blueIMlifter]

Your diet looks almost identical to how I usually approach dieting. Portion sizes are a bit different but general idea is the same. Looks real good.

Although I just want to do a bit of a reality check here for ya, You are going to be dieting down, I wouldn't expect big things from your shoulders. However, a honey bee flies and science says it cannot yet it does so all the same, Whos to say you can't add an inch or two?

u make some valid points. i'm just gonna kinda run with it and see what happens for awhile and then make adjustements as needed. i guess the definition will naturally come with the cut so maybe that will make the shoulders look better.

[blueIMlifter]

hey bro, joining the cardio crew on your gym! LOL

what is your goal for this cut?

since its a college gym 90% of the cardio crew are females who only do the stair stepper machine lol. me and my training partner hit up the treadmill almost every morning.

my goal is to see what i look like when i get down to 190. i dont really wanna go too much lower than that. like i said before this is a pretty big learning curve for me so i just wanna see what happens.

[Hollow1]

Strapped in for this ride!

[blueIMlifter]

Strapped in for this ride!

good to have u along man. im hoping to see some crazy results!!!

[Dozer]

Good luck with your journey! (though it's really hard work rather than luck that'll get results, :P)

[blueIMlifter]

Good luck with your journey! (though it's really hard work rather than luck that'll get results, :P)

thanks man. i guess luck doesnt really play a role in weightlifting lol.

AM cardio
40 minutes
3.6 mph 3.5-4.0 incline

[Hollow1]

Great start to the cardio sessions!

[blueIMlifter]

Great start to the cardio sessions!

ahhhh the neccessary evils involved in this game.

[blueIMlifter]

BACK

Weighted Pull-ups
2.5x12
2.5x8
2.5x5 = 25 total reps

Underhand Rows
135x10
185x10
185x8
185x8
135x15

1-Arm Rows
3x12 - 80 lb dumbells

V-Grip Pulldowns
130x12
140x10
150x8

Conventional Deadlifts
325x12
325x10
325x8
325x6

Deadlifts at the end of the workout are KILLER! I can already feel my entire back being tense so I know that shit is gonna kill these next couple days.

[Hollow1]

Deadlifts at the end of a workout is a great way to complete a killer routine. Great work!

[blueIMlifter]

Deadlifts at the end of a workout is a great way to complete a killer routine. Great work!

i began to feel a little bit light-headed and almost to the point where i wanted to puke so im pretty sure it was an intense workout.

[blueIMlifter]

AM Cardio
45 minutes
3.5-3.7 mph 4.0 incline

I swear the only thing that gets me through cardio is reading the AOM. Most likely I will have it memorized by the time I'm done with my cut.

[blueIMlifter]

Chest/Bi's

Incline Barbell
185x12
195x10
205x7
185x10

Dips
45x4
45x6
45x6
25x8
BWx10

Incline Dumbells
55x12
55x10
55x8

Cable Crossovers
40x15
40x15
40x15

Barbell Curls
65x15
65x12
65x10
65x8

Concentration Curls (Arnold Stlye)
20x15
20x12
20x12

Time to go watch the Super Bowl and not eat any junk food lol.

ps - GO PATRIOTS!!!!!!!!!!!!!!!

[Hollow1]

I see the cardio has increased since the last session nice. Solid chest and bicep workout! Enjoy the Superbowl...minus the snacks gonna be tough...lol.

[blueIMlifter]

I see the cardio has increased since the last session nice. Solid chest and bicep workout! Enjoy the Superbowl...minus the snacks gonna be tough...lol.

man all of my housemates were eating wings, pizza, chips and all the good stuff meanwhile i was sitting their trying to chew my tough as shit round steak LOL.


AM cardio 7:15 AM
45 minutes
3.5 mph - 4.5 incline

[krazyassmexican]

since its a college gym 90% of the cardio crew are females who only do the stair stepper machine lol. me and my training partner hit up the treadmill almost every morning.

my goal is to see what i look like when i get down to 190. i dont really wanna go too much lower than that. like i said before this is a pretty big learning curve for me so i just wanna see what happens.

that is a great and realistic goal my man
i got some plans for myself too

[blueIMlifter]

that is a great and realistic goal my man
i got some plans for myself too

at 190 i should be VERY cut. i will have to reajust my goals when that time comes. your plans should be squatting the whole world! u have the monster lower legs to do it!


AM cardio
6:30 AM
45 minutes
3.2 mph - 7.0 incline

[blueIMlifter]

After reading Machine's latest article I decided to do hamstrings first.


SLD's
225x8
225x8
225x8

Leg Curls
100x12
100x12
100x12
100x12
100x12

Squats
225x10
225x10
315x2
185x20 - stole the 10,10,2,20 from Hollow...hope he doesnt mind!

Dumbell Lunges
45x20
45x20
45x20

Smith Machine Front Squats
135x15
145x12
155x10
165x8

Leg Press
385x12
385x10
385x8
385x6

23 sets done in about 60-65 minutes. Short and sweet ass whooping thrown on my legs today.

[Hollow1]

Very intense blueIMlifter, very intense! That definitely was a great article by Machine. How are you legs holding up (or not)?

[blueIMlifter]

Very intense blueIMlifter, very intense! That definitely was a great article by Machine. How are you legs holding up (or not)?

just doin my best hollow! lets just say i hate that i live in the upstairs part of my house.

and for some reason this just hit me but im not sure that anybody on the forum actually knows my name. most people just refer to me as blue lol.

Ladies and Gentleman meet Nick Shaw!!!!!

[Dozer]

Lookin good man, especially those leg and back sessions! A big thumbs up to doing weighted pullups and front squats, two exercises that I find are great. Keep it up!

[blueIMlifter]

Lookin good man, especially those leg and back sessions! A big thumbs up to doing weighted pullups and front squats, two exercises that I find are great. Keep it up!

pull-ups are amazing. front squats are the biggest bitch in the entire gym. i used to always do them free style until last week i tried the smith machine and it helps a lot. dont have to worry about leaning forward and destroying your back and its not quite as hard on the collarbone area. although im sure i will switch it up cause lets face it nothing beats barbell squats front or back.

[blueIMlifter]

AM Cardio
45 minutes treadmill



Arms 6 PM

Barbell Curls
95x12
95x10
95x8 - 2 with spot drop to 45x8

Hammer Curls
40x12
40x10
40x8 drop 25x8

Straight Bar Preacher Curls
45x12
55x12
65x10
45x10

Pushdowns
140x20
180x12
190x10
200x8
180x9 drop 90x9

Straight Bar Skullcrushers superset CG Press
65x12/12
75x10/10
85x8/8
45x18/18

Bench Dips w/ weight
45x15
70x12
90x10
115x8

Overhead EZ Bar Extensions
65x12
65x10
65x8

[Dozer]

pull-ups are amazing. front squats are the biggest bitch in the entire gym. i used to always do them free style until last week i tried the smith machine and it helps a lot. dont have to worry about leaning forward and destroying your back and its not quite as hard on the collarbone area. although im sure i will switch it up cause lets face it nothing beats barbell squats front or back.

Yeah, I feel it more in the quads with a barbell versus the smith, but it's good to save the back and play it safe once in a while.

[blueIMlifter]

Yeah, I feel it more in the quads with a barbell versus the smith, but it's good to save the back and play it safe once in a while.

when i do them on the smith machine i go lighter and i try not to pause at the top. i try not to take a second to regroup i just keep going and that burns the hell outta the quads!!

[Hollow1]

By the looks of it your arms are going to be feeling it tomorrow. Great workout Blue/Nick!

[blueIMlifter]

By the looks of it your arms are going to be feeling it tomorrow. Great workout Blue/Nick!

man i hope they are feeling it tomorrow. my arms tend to be stubborn!!

[LegendKillerJosh]

Chest/Bi's

Incline Barbell
185x12
195x10
205x7
185x10



Blue I've seen you put up 225 for 10 on the Incline before. What's going on? I know your cutting now, but your muscles don't know that. Keep going heavy brother.

[blueIMlifter]

Blue I've seen you put up 225 for 10 on the Incline before. What's going on? I know your cutting now, but your muscles don't know that. Keep going heavy brother.

just a couple weeks back i hit 225x10 on the incline and it was without any help at all on the 10th rep.

[blueIMlifter]

Went home for the weekend. Friday morning I hit up shoulders and i BLASTED those suckers real good then hit up 45 minute of cardio.

Saturday morning I was really pressed for time because the gym doesnt open til 8 AM so I had to do a circuit type workout for my back then hit up 25 minutes of cardio.

This morning I hit up 48 minutes of cardio on my treadmill at home (it only goes up by increments of 4 minutes)

[mjsef88]

Ha i was wondering why you havn't updated your other training log. i guess i didn't see the message about a new log.

between weeks 12-9 in my diet i feel like i hit a wall with my intesnity. I guess it's carb depletion and the mental fact that i can't eat whatever i want. Word to the wise, use dropsets, supersets, mega sets, even circuts. but hey, that may just be me.

keep up the hard work, it will pay off in the end.

[Hollow1]

Looks like you are still hitting the weights and cardio on the weekend, how is the diet going?

[mjsef88]

Ha i was wondering why you havn't updated your other training log. i guess i didn't see the message about a new log.

between weeks 12-9 in my diet i feel like i hit a wall with my intesnity. I guess it's carb depletion and the mental fact that i can't eat whatever i want. Word to the wise, use dropsets, supersets, mega sets, even circuts. but hey, that may just be me.

keep up the hard work, it will pay off in the end.

and just to clear it up, the thread "16 week road map" is not my new training journey (long, complicated and confusing story). "handguns and second chances" is, so feel free to ask any questions on there.

[blueIMlifter]

Ha i was wondering why you havn't updated your other training log. i guess i didn't see the message about a new log.

between weeks 12-9 in my diet i feel like i hit a wall with my intesnity. I guess it's carb depletion and the mental fact that i can't eat whatever i want. Word to the wise, use dropsets, supersets, mega sets, even circuts. but hey, that may just be me.

keep up the hard work, it will pay off in the end.

and just to clear it up, the thread "16 week road map" is not my new training journey (long, complicated and confusing story). "handguns and second chances" is, so feel free to ask any questions on there.

ive definitely been adding in some drop sets on some things. ive put a bunch of new wrinkles into my training instead of goin real heavy for low reps ive been dropping the weight some and going for at least 10 reps. u did have me a little confused because i thought u had started a new one and then i saw another one pop up yesterday lol.

[blueIMlifter]

Looks like you are still hitting the weights and cardio on the weekend, how is the diet going?

the cardio never stops lol. im doing cardio everyday. hittin the weights 5 times a week. the diet is going pretty good. im kinda tired of hard boiled eggs but im surviving them. i can tell ive started to lean out some after about 5 weeks of doing cardio now.

8:00 AM cardio
50 minutes
3.5 mph 3.5-6.5 incline

[big stew]

Gotta love the cardio. If you are like i am it gives you plenty of time to read the same flex magazine for the fifth time and ask yourself about a dozen times "why the hell am i up this early doing this". Keep the hard work, it will make bulking that much more enjoyable.

[blueIMlifter]

Gotta love the cardio. If you are like i am it gives you plenty of time to read the same flex magazine for the fifth time and ask yourself about a dozen times "why the hell am i up this early doing this". Keep the hard work, it will make bulking that much more enjoyable.

i am to the point when i am reading an article in the owner's manual i can predict what the next sentence will be lol. this morning i did good though i took some notes from my finance class and looked over them.


this week is literally hell for me with 3 exams, 1 quiz, big event i gotta do for my internship, and 2 home hockey games i gotta work. oh yea and cardio every day and lifting lol. but never fear i will kick ass this week no doubt.

[Hollow1]

No doubt you are going to kick some ass! Full schedule on tap...full steam ahead.

Good luck with your schooling and the good ole hockey games!

[blueIMlifter]

No doubt you are going to kick some ass! Full schedule on tap...full steam ahead.

Good luck with your schooling and the good ole hockey games!

thanks hollow. looks like sleep is gonna have to suffer just a leeeeetle bit this week and gotta cram a lot of studying in. but unlike the common folk im not gonna piss and moan just gotta get to work and get what needs to be done quickly!

[blueIMlifter]

Incline Bench
225x8 - LKJ i went heavy for u man lol
205x8
185x10
135x15

Dips
BWx9 - bench dips x18
BWx9 - bench dips x13
BWx7 - bench dips x12 - there were too many ppl in the gym tonight so i had to wait like 5 minutes between sets so I decided to throw in some bench dips between sets

Incline Dumbell
50x12
50x12
50x10

Incline Flyes
30x15
30x12
30x10

Rear Delt Machine
2pps x25, 25

Rear Delt Raises
10x15, 15

Side Raises
30x8
25x10
20x12
10x20

- Man when I got done my upper body was insanely pumped. I was flexing in the mirror and I could definitely see the progress I have made in the past few weeks. Always a good feeling to see that happen.

Oh yea all this was done in a little under 60 minutes.

[Hollow1]

thanks hollow. looks like sleep is gonna have to suffer just a leeeeetle bit this week and gotta cram a lot of studying in. but unlike the common folk im not gonna piss and moan just gotta get to work and get what needs to be done quickly!

Great attitude Blue! Great chest session!

[LegendKillerJosh]

Incline Bench
225x8 - LKJ i went heavy for u man lol
205x8
185x10
135x15

Dips
BWx9 - bench dips x18
BWx9 - bench dips x13
BWx7 - bench dips x12 - there were too many ppl in the gym tonight so i had to wait like 5 minutes between sets so I decided to throw in some bench dips between sets

Incline Dumbell
50x12
50x12
50x10

Incline Flyes
30x15
30x12
30x10

Rear Delt Machine
2pps x25, 25

Rear Delt Raises
10x15, 15

Side Raises
30x8
25x10
20x12
10x20

- Man when I got done my upper body was insanely pumped. I was flexing in the mirror and I could definitely see the progress I have made in the past few weeks. Always a good feeling to see that happen.

Oh yea all this was done in a little under 60 minutes.


Heavy? I want to see you doing sets of 2 on the incline with 300 pounds. Just kidding that's a solid workout right there, and if you are making progress in the mirror, that's all you can ask for. Get shredded bro, if that is your goal, then do it.

[blueIMlifter]

Heavy? I want to see you doing sets of 2 on the incline with 300 pounds. Just kidding that's a solid workout right there, and if you are making progress in the mirror, that's all you can ask for. Get shredded bro, if that is your goal, then do it.

hmmmm sets of 2 with 300 on the incline....that might take me awhile. im not overly concerned with losing some strength becuase i figured i would. i mean eating less and doing more and more cardio doesnt make for the best gains but gotta kinda change goals when you're cutting.


8:30 AM cardio
50 minutes treadmill

[krazyassmexican]

Incline Bench
225x8 - LKJ i went heavy for u man lol
205x8
185x10
135x15

Dips
BWx9 - bench dips x18
BWx9 - bench dips x13
BWx7 - bench dips x12 - there were too many ppl in the gym tonight so i had to wait like 5 minutes between sets so I decided to throw in some bench dips between sets

Incline Dumbell
50x12
50x12
50x10

Incline Flyes
30x15
30x12
30x10

Rear Delt Machine
2pps x25, 25

Rear Delt Raises
10x15, 15

Side Raises
30x8
25x10
20x12
10x20

- Man when I got done my upper body was insanely pumped. I was flexing in the mirror and I could definitely see the progress I have made in the past few weeks. Always a good feeling to see that happen.

Oh yea all this was done in a little under 60 minutes.

great chest day brother

[LegendKillerJosh]

hmmmm sets of 2 with 300 on the incline....that might take me awhile. im not overly concerned with losing some strength becuase i figured i would. i mean eating less and doing more and more cardio doesnt make for the best gains but gotta kinda change goals when you're cutting.


8:30 AM cardio
50 minutes treadmill

I was kidding, that's a good chest workout you had. You said you looked in the mirror and liked what you saw, that's all that matters.

[Testpolska]

hmmmm sets of 2 with 300 on the incline....that might take me awhile. im not overly concerned with losing some strength becuase i figured i would. i mean eating less and doing more and more cardio doesnt make for the best gains but gotta kinda change goals when you're cutting.


8:30 AM cardio
50 minutes treadmill

From a guy thats cutting to a guy thats cutting. It sucks training on no carbs, you know it and I know it. What kind of dieting approach are you taking? personally i'm cycling my carbs but VERY low even on my high days. With no carbs before sessions ever. Sucks feeling so flat.

[blueIMlifter]

great chest day brother

thanks bro. hopefully here in a few weeks i'll get some pics and try and throw them on here.

[blueIMlifter]

I was kidding, that's a good chest workout you had. You said you looked in the mirror and liked what you saw, that's all that matters.

lol yea i knew u were jokin about the 300. i was just sayin though give it some time and maybe in a year or so that might be attainable. my chest is absolutely smashed from yesterday.

[blueIMlifter]

From a guy thats cutting to a guy thats cutting. It sucks training on no carbs, you know it and I know it. What kind of dieting approach are you taking? personally i'm cycling my carbs but VERY low even on my high days. With no carbs before sessions ever. Sucks feeling so flat.

i havent really cycled my carbs yet. im thinking im going to go very low on non-training days. on legs and back day im definitely going to keep my carbs relatively high and probably same with chest/shoulder day. for arms and just shoulders i am thinking of every other meal have carbs.

ive completely cut out carbs from my last meal at night (except for the very few that are in almonds or natty PB)

[blueIMlifter]

Squats ATG
225x10
225x10
225x10
225x10
225x10
225x10

SLD's
135x12
135x12
135x12
135x12

Barbell Lunges
115x10 per leg 20 total steps
115x8 per leg 16 total steps
115x6 per leg 12 total steps
45x20 per leg 40 total steps

Leg Curls
80x15
80x15
80x15
80x15
80x15
80x15

Front Squats
135x12
135x10
135x8

Leg Press
315x12 drop 225x12 drop 135x12

[Hollow1]

Whoa Blue, having a field day on legs! Intense leg session. How many stairs in your house?

[blueIMlifter]

Whoa Blue, having a field day on legs! Intense leg session. How many stairs in your house?

u know it hollow. unfortunately i think there are about 15 or so stairs that i have to navigate a few times tonight. believe it or not my legs felt worse after last week. weird

[blueIMlifter]

8:00 AM cardio
50 minutes treadmil

- kept myself occupied with reading notes from class for the whole 50 minutes. had 2 exams today basically back to back....time to unleash hell tonight on my arms to release all stress.

[blueIMlifter]

Biceps
Barbell Curls
85x12
85x10
85x6
45x20

Hammer Curls
25x20
25x20
25x20

Arnold Concentration Curls
20x12
20x10
20x8

Triceps
Pushdowns
120x20
130x18
140x16
150x12
160x10
80x20

Overhead EZ bar tricep extension
65x12
65x10
65x10
65x8

Kickbacks
20x12
20x10
20x8

Calves
Leg Press Calf Raises
150x25
150x25
150x25
150x25

Sitting Calf Raises
90x12
90x10
90x8 drop 45x8

[Hollow1]

Whoa...I like the higher rep workout Blue! I hope you did well on your exams!

[LegendKillerJosh]

lol yea i knew u were jokin about the 300. i was just sayin though give it some time and maybe in a year or so that might be attainable. my chest is absolutely smashed from yesterday.

Just kidding I wasn't joking fool. You can already put up 225 for 10 reps, you should already be able to do 300. Who says you can't gain muscle while cutting? Prove them all to be suckers.

[blueIMlifter]

Whoa...I like the higher rep workout Blue! I hope you did well on your exams!

i really like the challenege of higher reps and having to fight off the lactic acid and to force yourself to keep going even though u wanna scream at the top of your lungs.

[blueIMlifter]

Just kidding I wasn't joking fool. You can already put up 225 for 10 reps, you should already be able to do 300. Who says you can't gain muscle while cutting? Prove them all to be suckers.

ya know i will see what i can do. i wont make any promises but i will damn sure try my hardest to defy science!!!

[Hollow1]

i really like the challenege of higher reps and having to fight off the lactic acid and to force yourself to keep going even though u wanna scream at the top of your lungs.

Got to love that feeling. How long did you break for inbetween sets?

[blueIMlifter]

Got to love that feeling. How long did you break for inbetween sets?

i would say 1-2 minutes or so. i was working out by myself so when i would finish i would catch a drink and catch my breath and then go back at it.

[blueIMlifter]

AM Cardio
25 minutes treadmill
25 minutes bike

my legs are increibly SORE from 2 days ago!!

[Hollow1]

i would say 1-2 minutes or so. i was working out by myself so when i would finish i would catch a drink and catch my breath and then go back at it.

To really mix things up try breaks around the 45 - 60 second mark.

You thought last week's leg workout was more intense then this one...now you are paying for it!

[blueIMlifter]

To really mix things up try breaks around the 45 - 60 second mark.

You thought last week's leg workout was more intense then this one...now you are paying for it!

man something happened to my legs! the incline on the treadmill was killing my hamstrings so i went to the bike and that murdered my quads. i walked home from the cardio like i had just gotten done with a grueling squat til you puke workout.

[blueIMlifter]

8 AM cardio

50 minutes treadmill


- I forgot to add that yesterday was basically a no carb day...the first one ive really ever had. Had a banana and a shake with milk for breakfast and that was really all of my carbs for the day plus the few in PB and almonds.

[blueIMlifter]

Shoulders

Standing Military
45x20, 95x18, 105x12, 115x9, 45x20

Hang Cleans
135x12,10,8

Upright Rows
85x12,10,10,8

Side Raises down the rack
30x10 drop 15x10 drop7 7.5x10
30x4 drop 15x8 drop 7.5x8 - shoulders were dead!

Barbell Front Raises
45(bar) x10,8,6

Rear Pec Deck
80x18, 80x12, 65x12, 65x10 drop 30x10

[Hollow1]

Damn solid workout blueIMlifter. Doing the drop sets on the Side Raises your shoulders have got to be toasted.

[blueIMlifter]

Damn solid workout blueIMlifter. Doing the drop sets on the Side Raises your shoulders have got to be toasted.

i could feel my shoulders burning when i was trying to hold my pen to write down everything.


9 AM cardio
50 minutes treadmill

[blueIMlifter]

Pull-ups
bwx15
bwx9
bwx6 (last 1 or 2 were a little assistance from a spotter on each set)

Deadlifts
135x5, 225x8
365x8
365x6
365x4 (no belt just chalk on all deads)

Pulldowns
120x12
130x10
140x8
150x8

1-Arm Rows w/ straps
90x12
90x10
90x8

Bent Rows
135x12
135x10
135x8

Nautilus Pulldown Machine
125x12
125x12
125x12 - switch grip each time

Hammer Curls down the rack
40x13, 30x8, 10x25
40x7, 30x8 10x16

[Hollow1]

Great workout blueIMlifter! How were your shoulders going into the workout. Geez your cutting and it looks your going to be going over the 400 mark on the deads.

[Dozer]

Pull-ups
bwx15
bwx9
bwx6 (last 1 or 2 were a little assistance from a spotter on each set)

Deadlifts
135x5, 225x8
365x8
365x6
365x4 (no belt just chalk on all deads)

Pulldowns
120x12
130x10
140x8
150x8

1-Arm Rows w/ straps
90x12
90x10
90x8

Bent Rows
135x12
135x10
135x8

Nautilus Pulldown Machine
125x12
125x12
125x12 - switch grip each time

Hammer Curls down the rack
40x13, 30x8, 10x25
40x7, 30x8 10x16

Wow, awesome workout man. I'm liking the Dead numbers...

[blueIMlifter]

Great workout blueIMlifter! How were your shoulders going into the workout. Geez your cutting and it looks your going to be going over the 400 mark on the deads.

Wow, awesome workout man. I'm liking the Dead numbers...

thanks guys. i pulled 500 sumo and then i switched over to conventional so i know i have the strength to do more just gotta do it.

my shoulders i cant really ever get sore so they were fine. the only part that was sore were my traps from doing cleans. delts = never sore, traps = sore from anything lol

[blueIMlifter]

Chest/Cardio

Dips
45x8
45x6
45x5
bwx11

Incline Dumbell
65x12
65x10
65x8

Flat Dumbell
75x4
60x8
60x8
60x8

Decline Dumbell
60x10
60x8
60x8

Flat Flyes
25 3 sets of 15

55 minutes cardio afterwards
5.0 incline 3.5 mph

[Hollow1]

Short and sweet chest work! Solid workout blueIMlifter! It appears you have increased the cardio a bit.

[blueIMlifter]

Short and sweet chest work! Solid workout blueIMlifter! It appears you have increased the cardio a bit.

thanks hollow. yea im going up 5 minutes every week. today im breaking it up into 2 sessions. might start doing that from now on if time allows. i would rather do 2 then do cardio for an hour straight cuase i dont feel that helps maintain/build muscle even though im takin nitro before.

6:45 cardio
35 minutes treadmill
5.0 incline 3.8 mph

[mjsef88]

thanks hollow. yea im going up 5 minutes every week. today im breaking it up into 2 sessions. might start doing that from now on if time allows. i would rather do 2 then do cardio for an hour straight cuase i dont feel that helps maintain/build muscle even though im takin nitro before.

6:45 cardio
35 minutes treadmill
5.0 incline 3.8 mph

Good plan of attack. When i do the same thing (add 5 min.) and when it seems like the cardio gets to be too long i break it up into 2 sessions. This usuially happens around 40 minutes, i'll split it up into 2 sessions, 20 minutes each, at a little faster pace.

[blueIMlifter]

Good plan of attack. When i do the same thing (add 5 min.) and when it seems like the cardio gets to be too long i break it up into 2 sessions. This usuially happens around 40 minutes, i'll split it up into 2 sessions, 20 minutes each, at a little faster pace.

yea for sure i think breaking it up is the way to go for that amount of time. however sometimes i dont have the time in the evening when im not working out because i have work or something so i'll just do it all in the AM

[blueIMlifter]

Leg Press
275x15
275x15
275x15
275x15

Hack Squats
185x12
185x12
185x12
185x12

Squats
135x15
135x15
135x15
135x15

Leg Curls
100x15
100x15
100x15
80x15
80x15
80x15

SLD's
135x10
135x10
135x10

Barbell Lunges - 8 each leg
95x8
95x8
95x8

Probably wont be able to walk tomorrow. Oh well.

[Hollow1]

LMAO...you don't think you'll be walking tomorrow? I can see why! Damn that is one intense workout blueIMlifter. Nice volume!

[blueIMlifter]

LMAO...you don't think you'll be walking tomorrow? I can see why! Damn that is one intense workout blueIMlifter. Nice volume!

i think volume was made for me. i like doin it more than real low reps. when u wanna puke u just kinda lean over take a 30 second breather get your mind straight and then get back to work. i was trying to resemble training routine #9 with tonights workout. only thing was i couldnt really squat to heavy cause my lower back is a train wreck from deads and thats why i didnt do too much on SLD's

[LegendKillerJosh]

Killer leg workout. Obviously volume is not my style, but if it works for you stick with it. I couldn't do sets of 15 on the squat even if I wanted to, I'd run out of breath! Nice work.

[blueIMlifter]

Killer leg workout. Obviously volume is not my style, but if it works for you stick with it. I couldn't do sets of 15 on the squat even if I wanted to, I'd run out of breath! Nice work.

high rep squats definitely test ya. i went real low weight today and wasnt locking out at the top to really make my quads scream. typically i would lock out to catch my breath for just a split second. i once hit 225x30 and i damn sure was catching my breath after every 5 or so.

[LegendKillerJosh]

high rep squats definitely test ya. i went real low weight today and wasnt locking out at the top to really make my quads scream. typically i would lock out to catch my breath for just a split second. i once hit 225x30 and i damn sure was catching my breath after every 5 or so.

Thats good...people really underestimate the workout you can get by doing the reps very slow and under control, and squeezing the target muscle throughout the entire set. That kind of focus and intensity is what forces those muscles into new growth.

[blueIMlifter]

Thats good...people really underestimate the workout you can get by doing the reps very slow and under control, and squeezing the target muscle throughout the entire set. That kind of focus and intensity is what forces those muscles into new growth.

for sure man.


todays workout

9 AM cardio
55 minutes

- tomorrow I'll break it up in two parts. AM session and after my arm workout.

[mjsef88]

for sure man.


todays workout

9 AM cardio
55 minutes

- tomorrow I'll break it up in two parts. AM session and after my arm workout.

Good idea. What are you thinking of breaking it off into? Depending on my day and previous workout i either do 2 25 min. sessions or round up to 2 30 min. sessions. Ha, that 5 minutes really kills me friday after my leg day thursdays.

Squats
135x15
135x15
135x15
135x15


Remember, as i'm sure you already do, if your going to go light weight/high rep make sure to go completely ass to grass to bring out the striations and further along muscle separation.

all the best,
-Matt

[blueIMlifter]

Good idea. What are you thinking of breaking it off into? Depending on my day and previous workout i either do 2 25 min. sessions or round up to 2 30 min. sessions. Ha, that 5 minutes really kills me friday after my leg day thursdays.


Remember, as i'm sure you already do, if your going to go light weight/high rep make sure to go completely ass to grass to bring out the striations and further along muscle separation.

all the best,
-Matt

probably 30 and 25. next week will be 30/30.

ATG squats are never a problem of mine. whether it be 315 or 135 i go ATG. thats why my squat isnt as high as say it was 2 years ago when i would barely touch parallel or be just slightly above it but could squat 415 when i weighed 180. my best now is 385 @ 210. that inch or two make a HUUUGE difference in squatting.

[blueIMlifter]

20 minute of cardio this AM. got 35 more tonight.


i weighed myself and i weighed 199.4 - thats the lightest i have been since i believe early october.

[mjsef88]

probably 30 and 25. next week will be 30/30.

ATG squats are never a problem of mine. whether it be 315 or 135 i go ATG. thats why my squat isnt as high as say it was 2 years ago when i would barely touch parallel or be just slightly above it but could squat 415 when i weighed 180. my best now is 385 @ 210. that inch or two make a HUUUGE difference in squatting.

badass man. Good to see there are WAY more people out there actually doing it right. Before this place took off I thought that 95% of the population squatted a 1/4 inch ROM.

[Hollow1]

20 minute of cardio this AM. got 35 more tonight.


i weighed myself and i weighed 199.4 - thats the lightest i have been since i believe early october.

Great work blueIMlifter, if I remember correctly you were 210 at the start of the cut.

[Dozer]

20 minute of cardio this AM. got 35 more tonight.


i weighed myself and i weighed 199.4 - thats the lightest i have been since i believe early october.

Congrats man! Keep up the hard work!

[Dozer]

Leg Press
275x15
275x15
275x15
275x15

Hack Squats
185x12
185x12
185x12
185x12

Squats
135x15
135x15
135x15
135x15

Leg Curls
100x15
100x15
100x15
80x15
80x15
80x15

SLD's
135x10
135x10
135x10

Barbell Lunges - 8 each leg
95x8
95x8
95x8

Probably wont be able to walk tomorrow. Oh well.

Wow...I do a lot less volume and can't walk the day of...good work! Very impressed.

[blueIMlifter]

badass man. Good to see there are WAY more people out there actually doing it right. Before this place took off I thought that 95% of the population squatted a 1/4 inch ROM.

u actually are correct in that 95% of the population do happen to have bad squat form. its just that i would say almosy everybody on this forum squats deep. but the large majority of the lifting population either doesnt squat or squats like 6 inches and calls it good! man not much else gets me more pissed off than that.

[blueIMlifter]

Great work blueIMlifter, if I remember correctly you were 210 at the start of the cut.

during my bulk i got right around 215. when i started the cut i was prolly like 208-210.

[blueIMlifter]

Congrats man! Keep up the hard work!

Wow...I do a lot less volume and can't walk the day of...good work! Very impressed.

thanks dozer. it is actually weird but my legs were sore but not as sore as i thought they would be. i guess that means next time i gotta turn up the volume.


tonights workout

ARMs

Tricep Pushdowns superset EZ bar Curls
150x15 - 65x15
170x12 - 75x12
190x8 drop 100x8 - 85x8 drop 35x8

CG Bench Press superest Alt Dumbell Curls
135x15 - 30x15
185x8 - 30x10
185x8 drop 135x8- 30x8 drop 20x8 (need a spot on last 2 or so on CG)

Overhead EZ Tricep Extension superset EZ preachers
65x12 - 65x12
65x10 - 65x10
65x10 - 65x6 drop 15x12

Ranger Pushups superset 21's
bwx25 - 45x 1 set
bwx25 - 45x 1 set

Abs - 3 sets rope crunches and 3 sets leg raises x10
Calves - 3 Giant sets = leg press calf raises, calf press machine, bw calf raises

Whey and powder gatorade during and nitro before cardio

Cardio afterwards
35 minutes

[Dozer]

thanks dozer. it is actually weird but my legs were sore but not as sore as i thought they would be. i guess that means next time i gotta turn up the volume.


tonights workout

ARMs

Tricep Pushdowns superset EZ bar Curls
150x15 - 65x15
170x12 - 75x12
190x8 drop 100x8 - 85x8 drop 35x8

CG Bench Press superest Alt Dumbell Curls
135x15 - 30x15
185x8 - 30x10
185x8 drop 135x8- 30x8 drop 20x8 (need a spot on last 2 or so on CG)

Overhead EZ Tricep Extension superset EZ preachers
65x12 - 65x12
65x10 - 65x10
65x10 - 65x6 drop 15x12

Ranger Pushups superset 21's
bwx25 - 45x 1 set
bwx25 - 45x 1 set

Abs - 3 sets rope crunches and 3 sets leg raises x10
Calves - 3 Giant sets = leg press calf raises, calf press machine, bw calf raises

Whey and powder gatorade during and nitro before cardio

Cardio afterwards
35 minutes

I'm likin' the supersets Blue. What are ranger pushups?

[Hollow1]

Great workout Blue! I may have to steal that one for myself!

[blueIMlifter]

I'm likin' the supersets Blue. What are ranger pushups?

Great workout Blue! I may have to steal that one for myself!

i cant take too much credit because the general outline for that workout is by schak in the owners manual. this is how much i have that thing memorized due to cardio...i was able to basically recreate the workout without looking at that page (with a few slight changes due to my gym not having machines in the free weight area)

rcrott1 showed me ranger pushups. you put your hands in a normal diamond shape but you dont push your entire body off the ground just your upper body. definitely a good burn after you do quite a few. for a better explanation u might hit up rcrott1.

[Dozer]

i cant take too much credit because the general outline for that workout is by schak in the owners manual. this is how much i have that thing memorized due to cardio...i was able to basically recreate the workout without looking at that page (with a few slight changes due to my gym not having machines in the free weight area)

rcrott1 showed me ranger pushups. you put your hands in a normal diamond shape but you dont push your entire body off the ground just your upper body. definitely a good burn after you do quite a few. for a better explanation u might hit up rcrott1.

I've never seen these performed--might try at the end of an arm workout. Thanks!

[blueIMlifter]

I've never seen these performed--might try at the end of an arm workout. Thanks!

yea man give em a shot at the end of triceps or arm day.


8:30 AM cardio
55 minutes treadmill - while studying for my finance exam at 11:30
3.5 mph - 4.0 incline

[blueIMlifter]

9 AM cardio - no class today

55 minutes treadmill
3.5 mph - 3.5 incline

[blueIMlifter]

Shoulders and throw in a little back

Underhand Pullups (Close Grip)
bwx10
bwx6 - all done real real slow

Handle Pull-ups (threw the V-Bar over the bar in the power rack)
bwx6
bwx4*** these are my new favorite pull-up exercise

Pulldowns
120x11
120x9
120x8
120x6

onto Shoulders
Military
115x12,10,8,6

Bent Laterals
25x10,8,6 drop 10x12

Side Laterals
25x10,8,6 drop 10x12

EZ Upright Rows
65x12,10,8

Barbell Front Raises superset machine shrugs
45x10 - 3ppsx10
45x8 - 4ppsx8
45x6 - 5ppsx6


- I'm off to back home for the next 5 days or so then its OFF TO THE ARNOLD!!!!!! HELLLL YEAAAAAA!!! Don't have any school work, no work back home just get to chill out with some old friends and EAT and lift and that is it folks!!!!!


see everybody at the arnold/the cage! cant wait baby!

[Dozer]

Shoulders and throw in a little back

Underhand Pullups (Close Grip)
bwx10
bwx6 - all done real real slow

Handle Pull-ups (threw the V-Bar over the bar in the power rack)
bwx6
bwx4*** these are my new favorite pull-up exercise

Pulldowns
120x11
120x9
120x8
120x6

onto Shoulders
Military
115x12,10,8,6

Bent Laterals
25x10,8,6 drop 10x12

Side Laterals
25x10,8,6 drop 10x12

EZ Upright Rows
65x12,10,8

Barbell Front Raises superset machine shrugs
45x10 - 3ppsx10
45x8 - 4ppsx8
45x6 - 5ppsx6


- I'm off to back home for the next 5 days or so then its OFF TO THE ARNOLD!!!!!! HELLLL YEAAAAAA!!! Don't have any school work, no work back home just get to chill out with some old friends and EAT and lift and that is it folks!!!!!


see everybody at the arnold/the cage! cant wait baby!

Nice workout! And have fun at the Arnold!

[Hollow1]

Solid shoulder session blueIMlifter! Enjoy your time at home.

[blueIMlifter]

Nice workout! And have fun at the Arnold!

Solid shoulder session blueIMlifter! Enjoy your time at home.

ahhhhh it was nice for the few days that i was home to not have to work, do school work and i could just hang out, eat lots of food and lift.

[Hollow1]

Sounds like you had a great time!

[blueIMlifter]

gotta take some time off because my back is givin me some real troubles. good side is the arnold is this weekend so it will be some nice time off. hopefully things heal back up and quit bothering me and come monday i can be back to kickin some ass.

[Hollow1]

Looks like the timing worked out for you...the Arnold will give you time to rest up. Hope your back is feeling better come Monday.

[blueIMlifter]

Looks like the timing worked out for you...the Arnold will give you time to rest up. Hope your back is feeling better come Monday.

yea ive been resting my back. just gonna do some cardio for the next couple days and not get back at it until prolly wednesday so that way i have a full week off from lifting cause i dont wanna chance my back even though im just itchin to get back in the gym.

[blueIMlifter]

Arnold - Friday was the first time I had ever been to the Arnold so it took me awhile to get used to everything. I got a lot of free stuff and got my picture taken with the great RONNIE!!! met a lot of sweet people and got to watch Sgt. Rock pull 715. that was freakin sweet! Watched the Strongman competition because all of the ppl I went with are more into powerlifting stuff and that was awesome.

Saturday - I got a lot of free stuff again and went around getting pictures with the girls at the expo haha which was great. Watched the strongman again and also watched a guy that I knew compete in the IPF deadlifting championships and he pulled 750 i believe and weighed 198 (natural his whole life). Unfortunately I got there a little late to the Cage for the ABC meeting but I was rocking my yellow Animal T both of the first two days and the best part of the whole damn EXPO was I got Wrath and Machine to sign my shirt. I also got the Journey in print, an Animal beanie, a can of Nitro, and two of my buddies got some Animal stuff

Sunday - Was only there for a couple hours but I have so many free supplements its riiculous.

The Arnold is amazing and I would definitely tell anybody who has never went to go. The Cage was busy basically the entire time so if you didnt get there early it was hard to watch what was going on. All of the guys in the Cage were real nice guys and of course were all HUUUUUUGE!

[Dozer]

That sounds awesome man! I'd love to go next year, it sounds like it was a blast. Free stuff is always nice too. :P

[blueIMlifter]

That sounds awesome man! I'd love to go next year, it sounds like it was a blast. Free stuff is always nice too. :P

the free stuff is always nice cause im a poor college student. it was honestly some of the best 3 days ever. i plan on going every year.

[big stew]

I was there all friday and saturday, it was great as usual. I was trying to find your number in my phone, i had an extra ticket for prejudging i was going to give to you but couldn't find your number. I couldnt get real close to the cage either but i bought a new animal hat and talked to Ox for a little bit so that was cool. I also got a chance to talk to Ronnie he was a very nice guy in person. Did you get to talk to Jay? I got there right at 11:00 on Friday and the line was not real long so i got to talk to him for a few minutes. He was nice enough to answer a few questions i had even though there was a line so that was very cool. Anyway, shoot me a PM when you post your pics and i will do the same for mine.

[blueIMlifter]

I was there all friday and saturday, it was great as usual. I was trying to find your number in my phone, i had an extra ticket for prejudging i was going to give to you but couldn't find your number. I couldnt get real close to the cage either but i bought a new animal hat and talked to Ox for a little bit so that was cool. I also got a chance to talk to Ronnie he was a very nice guy in person. Did you get to talk to Jay? I got there right at 11:00 on Friday and the line was not real long so i got to talk to him for a few minutes. He was nice enough to answer a few questions i had even though there was a line so that was very cool. Anyway, shoot me a PM when you post your pics and i will do the same for mine.

dang man 2 of my buddies went to the prejudging so it would have been sweet. i wanted the yellow hat but they were sold out so i got a beanie. i talked to big ant for just a few seconds cause my back is messed up so i wanted to see what he had to say. i met ronnie and got a picture with him but the lines were WAAAY too damn long for jay so we said screw it.

[blueIMlifter]

AHHHHHHHHHHHH im dieing to get back into the gym. my little back problem has sidelined me 6 days now and im takin tomorrow off and then startin back real light on wednesday. ive been doin some cardio and some other real real basic stuff to get some blood goin to my back. i absolutely cant wait to kill it when im fully healed. ya never know how much u miss it until u cant lift heavy and hard. my workouts are going to be insane next week!


for all you guys out there HIT it as hard as you fucking can because you never know when u might end up sidelined for a week.

[Hollow1]

Hope your back is doing better. Next week the you'll be destroying the iron again!

[Dozer]

AHHHHHHHHHHHH im dieing to get back into the gym. my little back problem has sidelined me 6 days now and im takin tomorrow off and then startin back real light on wednesday. ive been doin some cardio and some other real real basic stuff to get some blood goin to my back. i absolutely cant wait to kill it when im fully healed. ya never know how much u miss it until u cant lift heavy and hard. my workouts are going to be insane next week!


for all you guys out there HIT it as hard as you fucking can because you never know when u might end up sidelined for a week.

I remember I had to have my tonsils removed and for two weeks I couldn't lift, couldn't do ANYTHING, and was on a diet of ensure and jello...I know how frustrating it is, man, but you'll get back into the swing of things soon.

[blueIMlifter]

Hope your back is doing better. Next week the you'll be destroying the iron again!

I remember I had to have my tonsils removed and for two weeks I couldn't lift, couldn't do ANYTHING, and was on a diet of ensure and jello...I know how frustrating it is, man, but you'll get back into the swing of things soon.

tomorrow is the day im back to hittin the weights. i plan on goin lighter than usual and see how things go. man i am ready to do some serious shit.

[blueIMlifter]

June 21st I'm going to be competing in a bodybuilding show. It will be my first ever show and I cant wait. I have a friend who is a weightlifting guru and he is going to be walking me through it. Ive been doing cardio every morning even though I couldnt lift this past week because of my back.

This is gonna be sick!

[Dozer]

June 21st I'm going to be competing in a bodybuilding show. It will be my first ever show and I cant wait. I have a friend who is a weightlifting guru and he is going to be walking me through it. Ive been doing cardio every morning even though I couldnt lift this past week because of my back.

This is gonna be sick!

Awesome! I wish I knew someone who had competing experience...Congrats, and good luck!

[mjsef88]

June 21st I'm going to be competing in a bodybuilding show. It will be my first ever show and I cant wait. I have a friend who is a weightlifting guru and he is going to be walking me through it. Ive been doing cardio every morning even though I couldnt lift this past week because of my back.

This is gonna be sick!

I'm getting very excited for this. It's a shame that we are somewhat far away that we cant train on a semi-regular basis. We should definately try to set something up for posing...that's where i'm having a little bit of a strugle.

[LegendKillerJosh]

Good luck with the contest. Practice tons of poses and figure out which ones suit you best. And learn how to "competive pose" against the opponents on stage. Remember - You can win or lose a contest with the same body. It's about how you look AS YOU ARE ABLE TO PRESENT YOUR LOOK TO THE JUDGES.

[blueIMlifter]

I'm getting very excited for this. It's a shame that we are somewhat far away that we cant train on a semi-regular basis. We should definately try to set something up for posing...that's where i'm having a little bit of a strugle.

i dont really no shit about posing except for what i have seen and read on here. lets definitely try and meet up....really anytime would work cause i have very little experience with this.

[blueIMlifter]

Awesome! I wish I knew someone who had competing experience...Congrats, and good luck!

yea as good as it sounds he is in north carolina and im in michigan lol so its all over the internet and phone for advice.

Good luck with the contest. Practice tons of poses and figure out which ones suit you best. And learn how to "competive pose" against the opponents on stage. Remember - You can win or lose a contest with the same body. It's about how you look AS YOU ARE ABLE TO PRESENT YOUR LOOK TO THE JUDGES.

this is something i definitely need to work on a lot. ive read what vinny had to say about posing and im gonna start tinkering with it a lot more.

[LegendKillerJosh]

this is something i definitely need to work on a lot. ive read what vinny had to say about posing and im gonna start tinkering with it a lot more.

When I was considering doing a show about a year and a half ago, I would record myself doing poses with a camera, including all of the compulsory poses and then some I found in books that I liked, and decided which ones were best for my build. The funny thing is the first time you watch it and see just how terribly you did the poses LOL, my front double biceps was laughable.

[blueIMlifter]

When I was considering doing a show about a year and a half ago, I would record myself doing poses with a camera, including all of the compulsory poses and then some I found in books that I liked, and decided which ones were best for my build. The funny thing is the first time you watch it and see just how terribly you did the poses LOL, my front double biceps was laughable.

lol i can just imagine what mine would look like. im trying to read up and watch as much as i can to learn.

[Pokoritel]

Arnold - Friday was the first time I had ever been to the Arnold so it took me awhile to get used to everything. I got a lot of free stuff and got my picture taken with the great RONNIE!!! met a lot of sweet people and got to watch Sgt. Rock pull 715. that was freakin sweet! Watched the Strongman competition because all of the ppl I went with are more into powerlifting stuff and that was awesome.

Saturday - I got a lot of free stuff again and went around getting pictures with the girls at the expo haha which was great. Watched the strongman again and also watched a guy that I knew compete in the IPF deadlifting championships and he pulled 750 i believe and weighed 198 (natural his whole life). Unfortunately I got there a little late to the Cage for the ABC meeting but I was rocking my yellow Animal T both of the first two days and the best part of the whole damn EXPO was I got Wrath and Machine to sign my shirt. I also got the Journey in print, an Animal beanie, a can of Nitro, and two of my buddies got some Animal stuff

Sunday - Was only there for a couple hours but I have so many free supplements its riiculous.

The Arnold is amazing and I would definitely tell anybody who has never went to go. The Cage was busy basically the entire time so if you didnt get there early it was hard to watch what was going on. All of the guys in the Cage were real nice guys and of course were all HUUUUUUGE!


Damn bro, looks like you had a blast. One day I need to get my ass down there and experience the Cage.

[big stew]

These might help some. Good luck.

http://www.bodybuilding.com/fun/pose.htm

http://www.bodybuilding.com/fun/fitshow43.htm

[mjsef88]

These might help some. Good luck.

http://www.bodybuilding.com/fun/pose.htm

http://www.bodybuilding.com/fun/fitshow43.htm


Thanks a ton man

[blueIMlifter]

Damn bro, looks like you had a blast. One day I need to get my ass down there and experience the Cage.

arnold was really awesome. when im bulking again i will have a lot of samples to try out!!

These might help some. Good luck.

http://www.bodybuilding.com/fun/pose.htm

http://www.bodybuilding.com/fun/fitshow43.htm


thanks stew. i was actually lookin at one of those sites last night. i think it will be pretty useful.

[R.Bearse1]

CUTTIN TIME!!!!! good deal bro. I'm gonna be cuttin...but sorta against me will...lol. Iraq's gonna naturally cut me cuz the heat..lol. I'm gonna look in when I can. Keep up the great work bro

strength and honor

[blueIMlifter]

CUTTIN TIME!!!!! good deal bro. I'm gonna be cuttin...but sorta against me will...lol. Iraq's gonna naturally cut me cuz the heat..lol. I'm gonna look in when I can. Keep up the great work bro

strength and honor

hey man i appreciate ya checkin in on all of us. im sure u are busy as hell so it means a lot. a cut is a good thing every now and then so maybe its a blessing in disguise.

[blueIMlifter]

Dips
BWx19
bwx12

Overhead Triceps Extension
55x15,12

Incline Dumbell
45x18,14

Overhead Ext. superset dips
45x20 ss bwx1 + 3 push ups
45x15 ss bwx1 + 3 push ups

Flat Dumbell
55x12,9

First day back in a week. DAMN it felt good to hit it again. only went with 2 sets on everything and went lighter that usual just to get back in the groove. my back/side felt pretty good. just gonna give it a little ice and see what happens.

i also hit up 30 minutes of cardio this morning. im recycling my cardio because 4 months out it would be stupid for me to still be doing an hour every day. i got up to an hour becuase i hadnt planned on competing for real but then i decided fuck it u only live once just do it.

[big stew]

what show are you competing in? Where at? I may have to make a road trip and come cheer ya on.

[Hollow1]

Solid return blueIMlifter! Have you decided which show you are aiming for? I am wishing you the best on your journey!

[blueIMlifter]

what show are you competing in? Where at? I may have to make a road trip and come cheer ya on.

Natural Great Lakes Ironman
June 21st
University of Michigan - Flint Theater 303 E. Kearsley St. Flint, MI 48502

[blueIMlifter]

Im still gettin back into the swing of things from my injury so I'm taking it slow and only doing 2 sets on everything and going a bit lighter than normal.


Underhand Grip Pull ups
bwx14
bwx8

Barbell Curls
65x14
65x9

Underhand EZ Rows
105x20,15

Cable Curls
80x20,12

Pulldowns
100x21,16

Got a body composition done today and I was 11.3%. I think it was a little low and I am more like 12%. But accorinding to it I have about 170 lbs of lean body mass. Im gettin more and more excited because its slowly coming around.

[mjsef88]

Im still gettin back into the swing of things from my injury so I'm taking it slow and only doing 2 sets on everything and going a bit lighter than normal.


Underhand Grip Pull ups
bwx14
bwx8

Barbell Curls
65x14
65x9

Underhand EZ Rows
105x20,15

Cable Curls
80x20,12

Pulldowns
100x21,16

Got a body composition done today and I was 11.3%. I think it was a little low and I am more like 12%. But accorinding to it I have about 170 lbs of lean body mass. Im gettin more and more excited because its slowly coming around.


good to see you're on the road to recovery. You're gonna be there 2 sundays from now right?!

[Hollow1]

Good to see your easing back into the iron blueIMlifter. How's the back doing?

[blueIMlifter]

good to see you're on the road to recovery. You're gonna be there 2 sundays from now right?!

yea i'll be there no doubt. gotta work on a lot of stuff!!! back is feelin a lot better too.

Good to see your easing back into the iron blueIMlifter. How's the back doing?

yea no doubt im easing back into it...ya dont know how much u appreciate lifting until u cant for a week. makes u wanna do whatever it takes to get back in the game. i would say my back is nearly back to 100%.

[blueIMlifter]

Squats
45x10
135x10
185x10 - all warm ups to test the back out
225x10
225x10

Sumo Deads
135x10
225x10 - testing the back out
315x5
315x5

Close Stance Squats
135x10
185x10

Hyperextensions - trying to focus on my hamstrings to pull myself up
10x12
10x12

Barbell Lunges
135x10

Hamstring Curls
100x15

- really this workout was the first one doing squats or deads since i hurt my back so i wanted to see how much my back could take. it felt real good. next leg day i will ratchet up the intensity. also hit up 30 minutes of cardio this AM.

[LegendKillerJosh]

Squats
45x10
135x10
185x10 - all warm ups to test the back out
225x10
225x10

Sumo Deads
135x10
225x10 - testing the back out
315x5
315x5

Close Stance Squats
135x10
185x10

Hyperextensions - trying to focus on my hamstrings to pull myself up
10x12
10x12

Barbell Lunges
135x10

Hamstring Curls
100x15

- really this workout was the first one doing squats or deads since i hurt my back so i wanted to see how much my back could take. it felt real good. next leg day i will ratchet up the intensity. also hit up 30 minutes of cardio this AM.


We all know squats and deads are the kings, but if your back is hurt you may want to think about sticking with leg presses. But if you are alright to toy around with 315, I'm guessing you'll be done rehabbing very shortly. Good workout. What is your cutting diet looking like so far? I have a great book I got sent to me accidently in an order about shredding for a contest, exactly what to eat and when to eat starting many weeks out, and how to get rid of water the last few days, and when to have your cheat meals leading up to the final few days of the show, if you want the book it is yours.

[blueIMlifter]

We all know squats and deads are the kings, but if your back is hurt you may want to think about sticking with leg presses. But if you are alright to toy around with 315, I'm guessing you'll be done rehabbing very shortly. Good workout. What is your cutting diet looking like so far? I have a great book I got sent to me accidently in an order about shredding for a contest, exactly what to eat and when to eat starting many weeks out, and how to get rid of water the last few days, and when to have your cheat meals leading up to the final few days of the show, if you want the book it is yours.

i know my back is ready to handle it. i just havent squatted and really did legs in 2 weeks so i wanted to jsut do 2 sets on most everything. next week i'll prolly be back to hittin 365 or maybe 405 on deads depending on how it feels. ill add more chalk and a belt next week though.

yea man id love to read that book. im sure matt would like to read it as well. bring it sunday? thanks man. and my diet is in real good shape. around 225g protein, 250g carbs, 60g fats and of course the carbs will be dwindling away as time goes on lol.

[blueIMlifter]

30 minute cardio @ 9:15 AM

had to ride the damn bike cause i bashed my toe with a 45 lb plate last night. stupid move on my part I should know better than that. my legs are pretty sore already cause they havent been hit in about 2 weeks.

[mjsef88]

i know my back is ready to handle it. i just havent squatted and really did legs in 2 weeks so i wanted to jsut do 2 sets on most everything. next week i'll prolly be back to hittin 365 or maybe 405 on deads depending on how it feels. ill add more chalk and a belt next week though.

yea man id love to read that book. im sure matt would like to read it as well. bring it sunday? thanks man. and my diet is in real good shape. around 225g protein, 250g carbs, 60g fats and of course the carbs will be dwindling away as time goes on lol.

i'd love to get a glance at it/get a scan of the book. especially the parts about the last few days.

30 minute cardio @ 9:15 AM

had to ride the damn bike cause i bashed my toe with a 45 lb plate last night. stupid move on my part I should know better than that. my legs are pretty sore already cause they havent been hit in about 2 weeks.

ha thats why i wear steel toes. saved my feet on more than one occasion.

[Hollow1]

Solid leg day...bites about the toe, at least you got a chance to mix up the cardio with the bike.

[blueIMlifter]

i'd love to get a glance at it/get a scan of the book. especially the parts about the last few days.



ha thats why i wear steel toes. saved my feet on more than one occasion.

steel toes are a damn good idea.

Solid leg day...bites about the toe, at least you got a chance to mix up the cardio with the bike.

man that bike is hard as shit on your quads. it is nice to mix it up but i prefer the treadmill because im so used to it and can read a bodybuilding mag.

[blueIMlifter]

Shoulders/Calves

Barbell Upright Rows
75x21,15

Rear Lateral Raises
15x19,6

Side Raises
15x15,10

Front Raises - aimed for a giant set of 25 reps on all raises
15x18,7

Rear Pec Deck
80x14,12

Calves
Sitting Calf Raises
2 platesx18
2 platesx15

Leg Press Raises superset Calf Machine
190x27 / 120x30

When I finished the calf stuff I could barely walk because of the high reps at the end.

[Hollow1]

Great workout blueIMlifter. Freaking intense calf session!

[blueIMlifter]

Great workout blueIMlifter. Freaking intense calf session!

haha thanks H-man. my calves are DEFINITELY feelin it today.



30 min AM cardio on treadmill today.

[blueIMlifter]

another day another cardio session. 30 minutes on the treadmill.

today is back to HEAVY AND HARD lifting! first time since i was outta the game for a week that im unleashing hell tonight. cant wait.

[krazyassmexican]

what up big man?
i am glad you are hittin it hard

[blueIMlifter]

what up big man?
i am glad you are hittin it hard

just livin the good life bro!! last week was nice to be able to lift again but i was cautious so i could make sure my back was fully healed. i am ready to explode now. hows bulking for you?

[krazyassmexican]

just livin the good life bro!! last week was nice to be able to lift again but i was cautious so i could make sure my back was fully healed. i am ready to explode now. hows bulking for you?

trying new things
eatin different, G diesel is helpin me a lot

[blueIMlifter]

trying new things
eatin different, G diesel is helpin me a lot

thats awesome man. G knows hit shit for sure.

[blueIMlifter]

Push Day - all sets to failure

Weighted Dips
25x14
25x9
25x6

Standing Overhead Tricep Extension
75x10
75x7

Incline Dumbell
50x20
50x12
50x10

Overhead Ext. superset Handle Pushups
50x21 / bwx5
50x14 / bwx4

Flat Dumbell
65x8
65x5
65x4

- first time back hittin it hard in awhile. felt good to hit it like that.

[LegendKillerJosh]

Push Day - all sets to failure

Weighted Dips
25x14
25x9
25x6

Standing Overhead Tricep Extension
75x10
75x7

Incline Dumbell
50x20
50x12
50x10

Overhead Ext. superset Handle Pushups
50x21 / bwx5
50x14 / bwx4

Flat Dumbell
65x8
65x5
65x4

- first time back hittin it hard in awhile. felt good to hit it like that.

Nice!

[Hollow1]

Hitting it hard once again blueIMlifter, solid workout!

[blueIMlifter]

Nice!

Hitting it hard once again blueIMlifter, solid workout!

thanks guys. i am gonna be real sore tomorrow. gotta love it.

[Dozer]

Push Day - all sets to failure

Weighted Dips
25x14
25x9
25x6

Standing Overhead Tricep Extension
75x10
75x7

Incline Dumbell
50x20
50x12
50x10

Overhead Ext. superset Handle Pushups
50x21 / bwx5
50x14 / bwx4

Flat Dumbell
65x8
65x5
65x4

- first time back hittin it hard in awhile. felt good to hit it like that.

I like the weighted dips man--they're killer! Keep hitting it hard, bro!

[blueIMlifter]

I like the weighted dips man--they're killer! Keep hitting it hard, bro!

dips have become my new favorite chest/tricep exercise.

another 30 minutes on the treadmill this morning. went back to reading the owners manual lol

[LegendKillerJosh]

dips have become my new favorite chest/tricep exercise.

another 30 minutes on the treadmill this morning. went back to reading the owners manual lol

Mike Mentzer believed dips were the best exercise for adding mass to the triceps. And he had some of the best triceps ever, check this out http://athlete.ru/fotos/profi/mike_mentzer/mike_mentzer_125.jpg

Impressive, eh?

[blueIMlifter]

Mike Mentzer believed dips were the best exercise for adding mass to the triceps. And he had some of the best triceps ever, check this out http://athlete.ru/fotos/profi/mike_mentzer/mike_mentzer_125.jpg

Impressive, eh?

i guess those are pretty big triceps haha. man that guy must have been able to close grip a semi with those things!!

[blueIMlifter]

Pull workout - all sets to failure

Underhand Pullups
BWx15
BWx8
BWx6

Barbell Curls
80x12
80x9

Underhand EZ Bar Rows
145x20
145x12
145x8

Cable Curls
100x13

Pulldowns
100x18
100x13
100x12

Ive started taking beta alanine and I think its definitely helping because my reps have gone up 1 or 2 since the last time I did this workout before I hurt my back.

[Hollow1]

I like the Underhand Pullups...good workout blueIMlifter!

[LegendKillerJosh]

Don't you feel like doing lats and biceps in alternating fashion like that is hindering your back workout? I would imagine your biceps are giving out long before the back is exhausted.

[blueIMlifter]

I like the Underhand Pullups...good workout blueIMlifter!

thanks hollow. felt like i was really cranking on the pullups

Don't you feel like doing lats and biceps in alternating fashion like that is hindering your back workout? I would imagine your biceps are giving out long before the back is exhausted.

this month long routine im on right now is really focusing on my arms so the biceps are focused mainly on pull days. the only thing that my biceps were really maybe hindering me on were the underhand rows but they work the biceps a lot...however when i failed it was definitely my back that was giving out. and on the pulldowns i changed my form to really hit the lats on the contraction so my back got hit pretty good.

[blueIMlifter]

Shoulders

Upright Rows
95x15
95x11
95x9

Bent Lateral Raises
20x14
20x8
20x3

Side Raises
20x16
20x9

Front Raises
20x11
20x9
20x5

- all raises are a giant set meaning as many sets necessary to get to 25 reps, then next time is 30 and up 5 each time

Rear Pec Deck
85x13
85x10
85x8

Was gonna hit calves but they are STILL sore from last time i hit them so they can wait. Tomorrow is heavy squats and deads for the first time in awhile. fun fun fun

[LegendKillerJosh]

- all raises are a giant set meaning as many sets necessary to get to 25 reps, then next time is 30 and up 5 each time


Try doing this with Chins on your next back day, doing as many sets as it takes until you hit 50 reps. Arnold use to do this, I'd reccomend it to the volume trainers.

So how is the contest diet going? What class are you looking to hit for the contest? Or is it open weight class/age group thing?

[blueIMlifter]

Try doing this with Chins on your next back day, doing as many sets as it takes until you hit 50 reps. Arnold use to do this, I'd reccomend it to the volume trainers.

So how is the contest diet going? What class are you looking to hit for the contest? Or is it open weight class/age group thing?

contest diet is goin real good. im eating a fucking lot of oats...good thing they are the quaker brand so they actually taste good otherwise i would be screwed. im sittin at about 191 right now so about a pound a week i need to drop to hit 176. im gonna be in the middle weight class which is like 154-176 i believe. i dont wanna be in the light heavy cause those will be the big guys up to 198 so i gotta get under 176.

on the chins...im adding weight next week and trying to hit the same numbers.

[LegendKillerJosh]

contest diet is goin real good. im eating a fucking lot of oats...good thing they are the quaker brand so they actually taste good otherwise i would be screwed. im sittin at about 191 right now so about a pound a week i need to drop to hit 176. im gonna be in the middle weight class which is like 154-176 i believe. i dont wanna be in the light heavy cause those will be the big guys up to 198 so i gotta get under 176.

on the chins...im adding weight next week and trying to hit the same numbers.

I think you are wise for being the biggest guy in the middle weights rather than the smallest of the light heavies. Weighted chins are tough, but if you are losing body weight right now I guess you gotta add weight. It's hard for me to chins with my 215 pounds alone haha.

[rcrott1]

Great job so far blue, keep kicking ass like this, and you will smoke everyone in that contest!!

[blueIMlifter]

I think you are wise for being the biggest guy in the middle weights rather than the smallest of the light heavies. Weighted chins are tough, but if you are losing body weight right now I guess you gotta add weight. It's hard for me to chins with my 215 pounds alone haha.

each pull workout im going up 5 lbs on pullups and i plan on hitting the same number as before. progressive overload baby.

Great job so far blue, keep kicking ass like this, and you will smoke everyone in that contest!!

shit man hard work and motivation i got covered im just hoping my body cooperates come june 21st!!

[Hollow1]

Great shoulder session blueIMlifter!

[LegendKillerJosh]

I gotta ask...why is it "IM" in your name? It's not your initials I know, and I would think UM would be your school obviously, what is the "IM"?

[Pokoritel]

Whats going on blue? How you doin? Hows the cut going so far?

[blueIMlifter]

Great shoulder session blueIMlifter!

thanks hollow. im not used to morning workouts cause i was suppose to do legs this morning but im savin it for tomorrow when i can lift at my normal evening time.

I gotta ask...why is it "IM" in your name? It's not your initials I know, and I would think UM would be your school obviously, what is the "IM"?

yea im not proud of my name. originally it was for blue = go blue for U of M and the IM was for Intramural building which is where I lifted at last year on campus lol even though I dont lift there anymore. looking back i chose a really weak screen name.

Whats going on blue? How you doin? Hows the cut going so far?

PK - the cut is going real well. im gonna have oatmeal coming out of my ears by the competition. everything is slowly coming around. im real pumped for this!!

[big stew]

contest diet is goin real good. im eating a fucking lot of oats...good thing they are the quaker brand so they actually taste good otherwise i would be screwed. im sittin at about 191 right now so about a pound a week i need to drop to hit 176. im gonna be in the middle weight class which is like 154-176 i believe. i dont wanna be in the light heavy cause those will be the big guys up to 198 so i gotta get under 176.

on the chins...im adding weight next week and trying to hit the same numbers.

I am going to shot you a little motivation now. You ARE one of those big guys. You were at 212 and still had abs. I think you could hang with the guys in the light heavy class. If you drop down to 176 that is about 10 pounds less than when you started your bulk isnt it? I just hope you dont lose that hard earned bulk muscle to drop down to a lower class. I am not doubting you in anyway, but from what i saw the last time we lifted i think as lean as you were you would have a hard time dropping another twenty pounds without losing muscle. You now your body the best, i am just shooting you my opinion. Just something to think about. Keep hittin it hard.

[blueIMlifter]

I am going to shot you a little motivation now. You ARE one of those big guys. You were at 212 and still had abs. I think you could hang with the guys in the light heavy class. If you drop down to 176 that is about 10 pounds less than when you started your bulk isnt it? I just hope you dont lose that hard earned bulk muscle to drop down to a lower class. I am not doubting you in anyway, but from what i saw the last time we lifted i think as lean as you were you would have a hard time dropping another twenty pounds without losing muscle. You now your body the best, i am just shooting you my opinion. Just something to think about. Keep hittin it hard.

going by my lean body weight i have 167 lbs of lean body mass. so 167 and then about 5-6% body fat would put me at about 176 lbs so that would mean holding on to all of my lean mass and having to drop down that low for body fat %

thats how me and my buddy from NC came up with the 176 lb class.

[blueIMlifter]

Heavy Legs

1st time hitting legs heavy in awhile. i can already feel it in my lower back.

Squats ATG
275x11 - was going to fast outta the hole and it felt weird on my leg
275x10

Deads
405x4
405x4

Close Stance Squats
225x10
225x10

Hypers
30x10

Barbell Lunges
165x10

Sitting Calf Raises
95x20
95x14

[Hollow1]

Great Leg session blueIMlifter. First time going heavy for awhile you are going to be feeling this one tomorrow.

[mjsef88]

Man i can't wait for Sunday. Good lifting session. I'm actually thinking about trying out what the House does, and hit up legs hard and heavy every 8-10 days. I'm gonna try it for 2 cycles and see what happens.

[blueIMlifter]

Great Leg session blueIMlifter. First time going heavy for awhile you are going to be feeling this one tomorrow.

tomorrow??? oh god man im already feelin it in my lower back right now and its only been like 3 hours since i lifted.

Man i can't wait for Sunday. Good lifting session. I'm actually thinking about trying out what the House does, and hit up legs hard and heavy every 8-10 days. I'm gonna try it for 2 cycles and see what happens.

sunday should be some good times. let me know how the leg training goes.

[blueIMlifter]

hit up some boring ol cardio this morning for 30 minutes. my lower back is REALLY sore. my legs arent that sore yet...but im sure later today they will start to feel it.

i actually increased my carbs this week and i still lost weight. i have to attribute that to the fact that im back to ball busting workouts again in the gym i guess.

[blueIMlifter]

Fuck St. Patrick's Day

drunk bitches all over the place. at least this means the gym will be empty today. hit up 30 minutes of cardio this morning. got chest/triceps on tap later today.

[blueIMlifter]

Push

Weighted Dips
30x13
30x9
30x7

Overhead EZ Tricep Extensions
80x10
80x6
80x5

Incline Dumbell
55x18
55x12
55x9

Overhead Ext. superset Handle Push-ups
55x18 / bwx6
55x13 / bwx5

Flat Dumbell
70x4 - had to go down in weight because 4 is not enough for 1st set
55x8
55x5

- Damn that was a tough workout. Definitely took it to failure on all sets. Could barely get the dumbells up at the end for my first rep haha.

[blueIMlifter]

Pull day - Detroit ABC

Underhand Chin Ups w/ weight
5x16
5x10
5x8
- i have a spotter barely touch my feet to keep me from swaying - theres a pic of it in the detroit ABC gallery.

Barbell Curls
85x12
85x6
85x4

Underhand EZ Rows
155x15
155x10
155x8

Cable Curls
110x6
110x4

Pulldowns - the pulleys were way heavier than the listed weight
110x8
90x15
90x12
90x9

- all sets done to failure. did maybe 5 minutes worth of posing afterwards with a couple of the guys. definitely gotta get that all down still.

[mjsef88]

- all sets done to failure. did maybe 5 minutes worth of posing afterwards with a couple of the guys. definitely gotta get that all down still.

Yeah, I was a little disappointed that we only got 5 minutes in. I'm supposively getting a new truck soon, and I'll make a trip up Ann Arbor, or maybe at the next meet we can spend some more time working on it.

[blueIMlifter]

Yeah, I was a little disappointed that we only got 5 minutes in. I'm supposively getting a new truck soon, and I'll make a trip up Ann Arbor, or maybe at the next meet we can spend some more time working on it.

that aerobic gym was perfect though for posing. im gonna pose a little bit after every one of my pull workouts which is about every 5th day just so i can start getting it down more and more.

[Dozer]

WO's look like they're pretty intense, man...awesome job!

[rcrott1]

that aerobic gym was perfect though for posing. im gonna pose a little bit after every one of my pull workouts which is about every 5th day just so i can start getting it down more and more.

matt, talk with Mike Kruzmenski at the gym there, he is a Michigan Natural Pro Bodybuilder.. he may be willing to work with you.

[mjsef88]

matt, talk with Mike Kruzmenski at the gym there, he is a Michigan Natural Pro Bodybuilder.. he may be willing to work with you.

Awesome, I wont be back out to Rochester until next week, but i'll ask around when im there.

[blueIMlifter]

WO's look like they're pretty intense, man...awesome job!

thanks man. should be getting more intense because the # of sets will be increasing because i wont be getting as sore and can recover quick enough to be ready for the next workout.

[blueIMlifter]

Shoulders/Calves

Upright Rows
100x16
100x12
100x9

Bent Lateral Raises
20x16
20x10
20x4

Side Raises
20x17
20x11
20x2

Front Raises
20x16
20x14

Rear Pec Deck
90x17
90x13
90x10

Sitting Calf Raises
100x20
100x16
100x11

Leg Press calf raises superset calf machine
210x27 / 150x17
210x17 / 150x8

- saw some veins starting to appear in my calves. was pretty stoked for that. less than 14 weeks to go.

[mjsef88]

Shoulders/Calves

- saw some veins starting to appear in my calves. was pretty stoked for that. less than 14 weeks to go.

Now that is what it's all about. How's the Back feel?

[Hollow1]

Great shoulder session blueIMlifter! Doing a great job killing the iron!

[blueIMlifter]

Now that is what it's all about. How's the Back feel?

thanks bro. the back doesnt feel that bad although my biceps are slightly sore which NEVER happens so im happy for that.

Great shoulder session blueIMlifter! Doing a great job killing the iron!

thanks hollow. time to turn up the intensity to keep all that muscle that i have.

[Dozer]

Shoulders/Calves

Upright Rows
100x16
100x12
100x9

Bent Lateral Raises
20x16
20x10
20x4

Side Raises
20x17
20x11
20x2

Front Raises
20x16
20x14

Rear Pec Deck
90x17
90x13
90x10

Sitting Calf Raises
100x20
100x16
100x11

Leg Press calf raises superset calf machine
210x27 / 150x17
210x17 / 150x8

- saw some veins starting to appear in my calves. was pretty stoked for that. less than 14 weeks to go.

I'm likin' the calf work blue...Esp. that superset at the end, must have been killer!

[blueIMlifter]

I'm likin' the calf work blue...Esp. that superset at the end, must have been killer!

my legs were shaking after i got done hittin calves. they didnt stop until i got home haha.

[blueIMlifter]

Leg Day

let me start this by saying this was the best workout I have had in about the last month or so.

Squats
45x12, 135x8, 225x5 warm ups
285x12 (belt)
285x8 (belt)

Deadlifts
225x5, 315x4 warm ups
415x5 (belt & chalk)
415x5 (belt & chalk)

Close Stance Squats
230x10
230x10
230x10 - i had to really gut these mother fuckers out cause there was no oxygen getting to my brain lol

Hyperextensions
35x10
35x10

Barbell Lunges - giant set = 20 reps
165x20
- what i did on the lunges was go about 3 or 4 steps one way in the crowded gym and turn around and go back and forth until i reached 20 total reps ended up only taking me the one set

- god damn i forgot how good it feels to fucking annihlate your whole entire body and feel like you want to puke. nothing better than finishing a gut busting workout. its wonderful to be back to fully healthy and being able to kick my ass in the gym once again.

[mjsef88]

Leg Day

let me start this by saying this was the best workout I have had in about the last month or so.

Squats
45x12, 135x8, 225x5 warm ups
285x12 (belt)
285x8 (belt)

Deadlifts
225x5, 315x4 warm ups
415x5 (belt & chalk)
415x5 (belt & chalk)

Close Stance Squats
230x10
230x10
230x10 - i had to really gut these mother fuckers out cause there was no oxygen getting to my brain lol

Hyperextensions
35x10
35x10

Barbell Lunges - giant set = 20 reps
165x20
- what i did on the lunges was go about 3 or 4 steps one way in the crowded gym and turn around and go back and forth until i reached 20 total reps ended up only taking me the one set

- god damn i forgot how good it feels to fucking annihlate your whole entire body and feel like you want to puke. nothing better than finishing a gut busting workout. its wonderful to be back to fully healthy and being able to kick my ass in the gym once again.

Now THAT is a workout. Amazing man, simply amazing. I didn't realize you squatted and pulled on the same day. That has to be intense.

13 weeks and 4 days!

[blueIMlifter]

Now THAT is a workout. Amazing man, simply amazing. I didn't realize you squatted and pulled on the same day. That has to be intense.

13 weeks and 4 days!

thanks man. i forgot to add that i was wearing knee high socks so my shins dont take as much abuse (still was bleeding though) and wearing my signed yellow animal T and animal beanie for the squats (had to take it off because I was so damn hot) i even had a guy ask me about the shirt.

i pull and squat because i pull sumo so its a little more hamstring involvement. so basically my pull day is lats and biceps and leg day is lower back and legs.

[mjsef88]

thanks man. i forgot to add that i was wearing knee high socks so my shins dont take as much abuse (still was bleeding though) and wearing my signed yellow animal T and animal beanie for the squats (had to take it off because I was so damn hot) i even had a guy ask me about the shirt.

Awesome, maybe you can find another guy to help you throw the punks out of the gym when you're lifting.


i pull and squat because i pull sumo so its a little more hamstring involvement. so basically my pull day is lats and biceps and leg day is lower back and legs.

thats a sound style. I havn't pulled Sumo in a long time, I'll keep that in mind for an alternative lift for leg day when i'm not pulling on back day.

[Hollow1]

Outfreakingstanding workout blueIMlifter! Doing the lunges at the end must of finished you off completely!

[Dozer]

Leg Day

let me start this by saying this was the best workout I have had in about the last month or so.

Squats
45x12, 135x8, 225x5 warm ups
285x12 (belt)
285x8 (belt)

Deadlifts
225x5, 315x4 warm ups
415x5 (belt & chalk)
415x5 (belt & chalk)

Close Stance Squats
230x10
230x10
230x10 - i had to really gut these mother fuckers out cause there was no oxygen getting to my brain lol

Hyperextensions
35x10
35x10

Barbell Lunges - giant set = 20 reps
165x20
- wh