Animal I Have Become

[little rambo]

OK fellas so heres the deal, I have been wanting to keep a hardcore Animal themed log for a good while now and finally mustered up the balls to get on here and do it. I will keep this log going until I have truly been granted the title "Animal". If it so happens that a testing spot comes along in my future, as it is shortly, over on bodybuilding.com WHERE my s/n is also little_rambo, I will toss the workouts in here just the same but will let you guys know whats up with the supplement regime and what not. I'm new to the forvm's here so I'm still getting the posting format down and what not so don't shay away if the first couple workouts arn't up to par format wise. I'll end with a thanks to those of you Animals who will accompany me on my journey and look forward to seeing some progress. Here comes my workout from yesterday and I'll update this later on with today's workout.

[little rambo]

Day 1:Legs

The Workout

Squats:
225x15 *Warm Up*
275x12
275x12
295x12
315x10
315x10

Leg Press:
600x10
600x10
600x10
600x10

Big Al's 10,10,2,20:
13x10,17x10,20x2,13x20
14x10,18x10,20x2,14x12

Stiff Leg Dead's *Supersetted with DB Lunges*:
225x10
225x10
225x10
**
45x10
45x10
45x10

Calf Raises done on Leg Press:
Regular-600x20
Outer-600x20
Regular-600x20
Outer-600x20
*Last set followed by*
BWx100

Animal Within
I absolutely CRUSHED legs today, and nothing could of made me feel better. I really have been cranking up the weights on my squats as of late which is always a plus. I have been taking Animal Pump for the past 4 workouts and its starting to kick in like it used to, but hell I hadn't had a bottle of this stuff since a couple years ago and its deff long overdue. I tried to get a little cocky on Big Al's exercise and it bit me in the ass the second time around, maybe next workout I'll be ready to crank it up. All in all this was a sweet fuckin leg day.

[little rambo]

I'll be hookin up some before pics as well as measurements here shortly, if not today then tomorrow or over the weekend. Also I'll hit you guys up with another workout later.

[jer]

Do it up bro.

BTW, I love the title. Song always gets me through a tough set.

[little rambo]

Do it up bro.

BTW, I love the title. Song always gets me through a tough set.

Thanks bro next workout coming now.

[little rambo]

Day 2:Arm's

The Workout

Preacher Curls:
*Rotate between Inner and Outer grip*
115x8
115x7
115x8
115x6

Reverse Curls *Supersetted with Regular Curls*:
90x10
90x10
90x10
90x10
**
90x15
90x15
90x15
90x15

Skull Crushers:
105x10
105x10
105x10
105x10

One Arm Rope Pulldowns:
60x10
60x10
60x10
60x10

Hammer Curls:
40x12
40x12
40x12
40x12

Forearms:
I do a mix of burning out with 85 on wrist curls and a weighted rope pull-up.

Animal Within
Sick pumps in the guns today!! I'm really starting to notice my definition starting to come out again in my Tris and Bis. Also a lot more vascularity, especially in the forearms were it counts!! Just trying to add on that thick mass still as I'm in no mood to impress anyone. I wont be satisfied till I have some thick ass arms like Wraath, then I can worry about other things.

[hjayss]

Nice job...solid work going on little rambo...more like bigger rambo...

[little rambo]

Nice job...solid work going on little rambo...more like bigger rambo...

Thanks bro I need to get some pics up here, only thing that kinda sucks is that I can't post like the actual picture it is just a link. I wanted to deck out this log with some Animal pics.

[spaceclown]

solid session brother

[little rambo]

solid session brother

Thanks, like I said I need to get some pics up here soon because I deff think thats what this is missing.

[spaceclown]

Thanks, like I said I need to get some pics up here soon because I deff think thats what this is missing.

http://i23.photobucket.com/albums/b377/Bighunt63/Football/AnimalPak1.jpg

[little rambo]

There we go!! Is the format of my log permitted on here, cuz I see everyone else's is all aligned to the right.

[LHS Monster]

no the format looks cool how the hell did u get the ransom note type for the top cause s its ballin

[little rambo]

no the format looks cool how the hell did u get the ransom note type for the top cause s its ballin

Thanks bro, I just went into my Microsoft Word and started looking at the fonts then I found that one. I can't remember exactly what its called but just quote my post and check out for the font and the format for setting it up. Glad its to your liking.

[Cellerator65]

nice workouts posted rambo... big weight. lift hard and heavy, there is no other way.

[little rambo]

nice workouts posted rambo... big weight. lift hard and heavy, there is no other way.

Thanks bro, and your fuckin right. Go hard or go home I always say.

[naturalguy]

Good to see you over here LR -

naturalguy

[Hoomgar]

I heard there was some weight liftin goin on in here... thought I'd stop by and check it out...

Yup, they liftin :)

Keep it real bro!

[Universal Rep]

Wha, am I at BB.com? Haha. Welcome aboard bro.

[D-Bomb]

your certainly not weak, keep it up, digging the style keep it that way. don't faulter man. look forward to updates.

[Mr. Dead]

Solid workouts, bro!

[little rambo]

Good to see you over here LR -

naturalguy

Glad to be here! So I'll have to look you up as Intensity on here then instead of NG.


I heard there was some weight liftin goin on in here... thought I'd stop by and check it out...

Yup, they liftin :)

Keep it real bro!

Just a little haha. Thanks bro glad to have you here.


Wha, am I at BB.com? Haha. Welcome aboard bro.

lol Nah I can't say fuck over at the other forums. Just one of the many perks about this place.


your certainly not weak, keep it up, digging the style keep it that way. don't faulter man. look forward to updates.

Glad to have your approval. It loks like the chiller font I had in the posts was edited thats not allowed I'm guessing? Also I was jw if it'd be ok if I included Animal picks in some of the workouts? ex. Wrath or the Animal logo. Just lemme know cuz I don't wanna disrupt anything round here, hate to say it but I'm a n00b over here at the moment.


Solid workouts, bro!

Thanks man glad to have ya along!

[5150]

Movin' some awesome weight Little Rambo!!! Keep up the hard work homey!!! I'll be stoppin' in periodically to check out your progress. Peace bro.

Phil

[D-Bomb]

Glad to have your approval. It loks like the chiller font I had in the posts was edited thats not allowed I'm guessing? Also I was jw if it'd be ok if I included Animal picks in some of the workouts? ex. Wrath or the Animal logo. Just lemme know cuz I don't wanna disrupt anything round here, hate to say it but I'm a n00b over here at the moment.





Thanks bro, yeah unfortunately even though in my opinion it looks kick ass, we soon let you start up your kick ass font and soon we will have color signatures and smileys everywhere, basically we keeping it black and white, to the letter, normal font, ya know how it is, let Timmy go ten meters more out to sea and soon Timmy is shark bait, lol people take things too far... yea that will add to your log should be fine in my opinion, i used to put logo's and pictures up to support my training etc...nah its ok haha we all have made mistakes etc.

[little rambo]

Movin' some awesome weight Little Rambo!!! Keep up the hard work homey!!! I'll be stoppin' in periodically to check out your progress. Peace bro.

Phil

Thanks bro your not lookin to shabby in your log either.

[little rambo]

Thanks bro, yeah unfortunately even though in my opinion it looks kick ass, we soon let you start up your kick ass font and soon we will have color signatures and smileys everywhere, basically we keeping it black and white, to the letter, normal font, ya know how it is, let Timmy go ten meters more out to sea and soon Timmy is shark bait, lol people take things too far... yea that will add to your log should be fine in my opinion, i used to put logo's and pictures up to support my training etc...nah its ok haha we all have made mistakes etc.

K, I get were you guys are comin from and thats a great concept to uphold here. Glad to have you aboard bro!

[little rambo]

Man I wanna get back in the gym today!! I've had this annoying sore throat for the past couple weeks and it just keeps coming and going, and unfortunately its with me as of now. I'm scheduled to do back today to fuck.

[jhicks3301]

Nice!! I didn't know you were on at the FORVM

Glad to see and awesome log btw

[little rambo]

Nice!! I didn't know you were on at the FORVM

Glad to see and awesome log btw

Ya I actually just signed up the other day. I never had a name over here just always used to read the articles and what not.

[jhicks3301]

Ya I actually just signed up the other day. I never had a name over here just always used to read the articles and what not.

Nice, glad to see ya over here.. Great place

[little rambo]

Nice, glad to see ya over here.. Great place

Fuckin right.

[little rambo]

Hey fellas just sayin I took a couple off days to try and get rid of this annoying sore throat. I'll more than likely pick up tomorrow.

[Hoomgar]

Get your rest bro, can't make gains when your run down. Good move.

[little rambo]

Get your rest bro, can't make gains when your run down. Good move.

Ya I feel pretty good today so I'm deff gonna hit up the gym later.

[little rambo]

Oh I also took some pics yesterday on my camera phone, but the lighting was horrible so I'm not going to bother posting them.

[little rambo]

Hey fellas I just started up my X-Factor log over on bodybuilding.com so I'll be posting my workouts from there. If I am unable to talk about X-factor or what not Watchmen lemme know. But I'll hit you guys up with todays workout later on.

[little rambo]

Oh I also just noticed I got a little 5 star thread going on here, I appreciate the respect fellas.

[little rambo]

Day 3:Back

The Workout

Lat Pulldowns:
200x10
200x10
*Last two sets done with reverse grip*
180x10
180x10

Standing Lat Pushdowns:
150x12
150x12
150x12
150x12

Barbell Rows:
225x10
225x10
225x10
225x8

One Arm DB Rows:
100x10
100x10
100x10
100x10

Deadlifts:
315x5
315x5
315x5

Animal Within
Damn what an exhausting workout today. Today was the first offical day for baseball practice, which I might add is a fucking joke up here in comparison to highschool baseball, but anyways I had to hit up the gym after practice and I was pretty hungry. But ya I started up my X-Factor log today as well so I took the optimal dosage of that and can't say I noticed much on the first day. Also I want to note that the "Standing Lat Pushdowns" are done on a cable machine as oposed to the lat pulldown machine. I do this because it produces a much better pump for me.

[Mr. Dead]

Solid!

[little rambo]

Solid!

Thanks bro I'll have todays workout up shortly.

[little rambo]

Day 4:Shoulders and Traps

The Workout

BB Shoulder Press:
185x10
185x8
185x10
135x15
135x15

Upright Rows:
115x12
125x10
125x8
125x8

DB Side Lateral Raises:
40x10
40x10
30x12
30x12

Standing BB Shoulder Press:
125x10
125x10
125x10

BB Shrugs:
255x20
255x20
255x20
255x20

Animal Within
Sorry the shoulder workout is a bit of a disappointment, but my shoulder days have been lacking as of late. I was thinking o switching up the routine just to spark some extra growth but who knows. All in all I had pretty solid pumps in my shoulders today especially in my traps after doing those shrugs at the end of my workout. My shoulder press has been lacking up at school, reason being that my piece of shit gym up here has no ACTUAL shoulder press machine. I have to set one up in a power rack and as most of you know its not the same as the seat doesn't allow for my head tilting back, thus resulting in me constantly rubbing my nose with the damn bar.

[Brutus_515]

Hey man nice "journey" man...Im subbed for the ride!....

[Latimer316]

Hey rambo no shit about that leg extension man. I did mine for the first exercise and they were tight as hell but surprisingly woke them up better for squats. Give it a shot next time man.

[little rambo]

Hey rambo no shit about that leg extension man. I did mine for the first exercise and they were tight as hell but surprisingly woke them up better for squats. Give it a shot next time man.

Ya I'll have to try doing em first instead of later on in the workout.

[little rambo]

Hey man nice "journey" man...Im subbed for the ride!....

Glad to have ya bro.

[little rambo]

Day 5:Chest

The Workout

Barbell Bench:
225x15
225x14
225x11
225x11

Peck Decks:
180x12
180x12
180x12
180x12

Incline DB Press:
90x12
90x10
90x8
90x8

Push Ups:
x40
x40
x40
x40

Animal Within
Well let me start off by saying I just got fucked in a $20 poker tournament with pocket Kings vs. pocket Aces pre-flop. This guy kept going all in for like 6 hands in a row to so tell me thats not horrid luck. Oh well I'm still up $60 on my account from a tourney I won earlier. But as for the workout, by the time I made it to the gym it was closing in 30 minutes hence the short workout. I just did burnouts on basically everything and had a pretty decent pump going on. I think I'm losing weight, even when I'm trying to gain it, because I'm noticing a lot more veins in my arms with less size. Who knows these damn colds I've been getting are making my training so sketchy its unreal. But not noticing anything drastic so far.

[Hoomgar]

Looks like you fit in a good workout for the time slot you had bro.

Keep eating buddy, don't starve your gains! If you are losing weight
while you are trying to gain it, you need to eat even more! Maybe it's
time for some gainer shakes on top of the food or more of them if you
already use them?

Your lifting big and are still way young, eat like a Gorilla bro and you'll
become as big as one.

I know you know this, just encouraging you.

[little rambo]

Looks like you fit in a good workout for the time slot you had bro.

Keep eating buddy, don't starve your gains! If you are losing weight
while you are trying to gain it, you need to eat even more! Maybe it's
time for some gainer shakes on top of the food or more of them if you
already use them?

Your lifting big and are still way young, eat like a Gorilla bro and you'll
become as big as one.

I know you know this, just encouraging you.

Thanks bro its hard taking my protein shakes up here because my stupid fridge is so weird when it comes to holding milk and I just don't feel right mixing my protein shakes in water. But today for lunch I pounded down around 1300 calories.

[little rambo]

Incoming workout from yesterday.

[5150]

Why do you keep getting sick so often? When you're sick, is it affecting your eating?

Phil

[little rambo]

Day 6:Back

The Workout

Lat Pulldowns:
200x10
200x10
*Last two sets done with reverse grip*
180x10
180x10

Standing Lat Pushdowns:
150x12
150x12
150x12
150x12

Barbell Rows:
225x10
225x10
225x10
225x10

One Arm DB Rows:
100x12
100x12
100x12
100x10

Animal Within
Well I certainly got things back in gear today. Minus the deads, which I couldn't do because of time not because I didn't want to, it was a solid workout. I might do some deads tomorrow because I'm sad I didn't get to do them today. But I had a solid pump going in my lats and arms as well. Strength seems to be getting back up to par as I took in around 3,000 calories today which I think was a big help. I'm gonna start going back to taking on everything I can get because I truly am an ecto at its finest. I could drop 10 pounds in 2 weeks with minimal effort but putting on the weight is another story now adays.

[little rambo]

Why do you keep getting sick so often? When you're sick, is it affecting your eating?

Phil

I just had a fuckin bug bro, like our whole campus came down with shit then after I got rid of it the first time I got pink eye, then I get rid of the pink eye and I get sick again, then I get better and break out in a cold sore from being sick. As you can see it has just been a rough past couple weeks here for me.

[MetalAsh12]

I love the way you lay out your workouts, keep pushing.

[little rambo]

I love the way you lay out your workouts, keep pushing.

Thanks bro I do what I can.

[Hoomgar]

I just had a fuckin bug bro, like our whole campus came down with shit then after I got rid of it the first time I got pink eye, then I get rid of the pink eye and I get sick again, then I get better and break out in a cold sore from being sick. As you can see it has just been a rough past couple weeks here for me.

Somebody get that boy a full body condom would ya? LOL!

Just think of all the good antibodies your building up bro?
Your going to be the immune system super man at this rate LOL!

Excellent workout. Good to see your eating again.

[little rambo]

Somebody get that boy a full body condom would ya? LOL!

Just think of all the good antibodies your building up bro?
Your going to be the immune system super man at this rate LOL!

Excellent workout. Good to see your eating again.

lol Thanks bro and as for the condoms lets just keep em on my cock.

[Mr. Dead]

Solid session, bro!

[little rambo]

Thanks I'll have my chest workout up here later on tonight.

[little rambo]

Sorry for the lack of workouts in here I'll have my past couple workouts up. I've had to take 2 unwanted off days because my college gym fucking sucks and closes at 7 on Friday and 6 on Saturday.

[D-Bomb]

get better bro, and get to lifting! :)

[little rambo]

Day 8:Arms

The Workout

BB Curls:
Barx15
105x12
115x10
115x8
105x10

Hammer Curls:
50x10
50x10
50x10
50x10
*Supersetted with EZ Bar Curls*
95x8
95x7
95x10
95x7

Tricep Pushdowns *Rope Grip*:
100x15
120x12
140x10
150x10

One Arm Tricep Pushdowns:
60x10
60x10
50x12
50x12

Standing DB Curls:
50x10
50x10
50x8
50x8

Forearms:
A mix between burnout wrist curls and a rope pullup.

Animal Within
Now this is what I like to see, road map vascularity and sick pumps . I felt great in the weight room today especially building up on the barbell curls and rope pushdowns, I really feel it gave me a much better pump. Also I tossed back in the standing alternating DB curls at the end and I really felt great doing em. I'm deff losing weight, but I think its a lot of excess water weight held on by SuperPump250 which I was previously on. Overall a tremendous workout and by far the best one so far while on this stuff.

[little rambo]

Day 9:Chest

The Workout

Barbell Bench:
135x15
225x15
235x12
245x10
255x8

Peck Decks:
180x12
180x12
180x12
180x12

Incline DB Press:
90x12
95x8
95x8
95x7

Seated Chest Press:
200x12
200x12
200x10
200x9

Push Ups:
x40
x40
x40
x40

Animal Within
Yet another kick ass workout. I really think this stuff is starting to kick in and I'm finally getting my head back into the game. I'm hoping the X-Factor is gonna get my strength up in chest because it has been on the downfall as of late as you can see. I have switched it up from the 5x5 to a lot of high intensity, but man my DB incline has REALLY been suffering. Anyways I had some pretty solid pumps today especially in my forearms, they were still a bit sore from yesterdays grueling arm workout. I still am not not feeling the energy boosts from the RPM but I'm certainly keeping an eye on things.

[little rambo]

Day 10:Back

The Workout

Lat Pulldowns:
200x10
200x10
*Switch to reverse grip*
180x10
180x10

Barbell Rows:
225x10
225x10
225x10
135x20

One Arm DB Rows:
100x12
100x12
100x11
100x13

Deadlifts:
315x5
315x5
315x5

Hyperextensions:
150x15
150x15
150x15

Standing Lat Pushdowns *On Lat Machine*:
80x10
80x10
80x10
80x10

Wide Grip Pull-ups:
x15
x13
x12

Animal Within
Well as you can see I deff made up for the lack of work I didn't get in for these past 2 days. I had a pretty solid pump going in my back today which is a HUGE plus for me since I'm all about the pumps. Energy and focus still arn't kicking in from the RPM on a consistent basis, but I am deff noticing that I'm shedding my water weight extremely quickly. I'm noticing several new veins in my forearms and when I was doing BB Rows today my arms were deff as vascular as they have been in a long time. Strength doesn't seem to be going up, actually it seems to be dropping slightly but I'll keep an eye on this. Also as I mentioned during my off days should I cut back the dosing of Drive or am I meant to run out of the two bottles of Drive first? Overall a quality workout.

[Hoomgar]

Solid workouts bro. So there are no other gyms in the area you could hit when yours is closed?

[little rambo]

My home gym, but the prob is I don't have a car up school so I can't drive back into town and my parents arn't home all the time to come get me.

[Hoomgar]

My home gym, but the prob is I don't have a car up school so I can't drive back into town and my parents arn't home all the time to come get me.

Yeah I can understand that. Gotta get you some wheels next buddy :)
And I mean wheels that turn, not the ones you been workin on in the gym ;)

[little rambo]

Yeah I can understand that. Gotta get you some wheels next buddy :)
And I mean wheels that turn, not the ones you been workin on in the gym ;)

lol I got some wheels at ****, but I'm not paying for a parking pass up here and if you have your car up here without one you get hammered with fines. I found that out the hard way a couple time.

[Hoomgar]

lol I got some wheels at ****, but I'm not paying for a parking pass up here and if you have your car up here without one you get hammered with fines. I found that out the hard way a couple time.


Dang, this is good info for me bro. My oldest daughter is going off soon, I need to know this stuff, things to be aware of. Not looking forward to any of it but we do want her to spread her wings and fly ya know? You young people grow up so darn fast. I'll bet you get that from your folks all the time LOL!

Sorry bro, back to hittin the iron! No more derailing LOL!

[Carpe Diem P.T]

its tough pulling out 10+ pullups after a monster back set. Good shit man, much respect!

c.d

[little rambo]

Dang, this is good info for me bro. My oldest daughter is going off soon, I need to know this stuff, things to be aware of. Not looking forward to any of it but we do want her to spread her wings and fly ya know? You young people grow up so darn fast. I'll bet you get that from your folks all the time LOL!

Sorry bro, back to hittin the iron! No more derailing LOL!

lol Ya I guess, its kinda hard in a way.


its tough pulling out 10+ pullups after a monster back set. Good shit man, much respect!

c.d

Ya tell me bout it bro.

[little rambo]

Sorry for the lack of workouts in here I'll be hookin you guys up with my past few workouts.

[little rambo]

Day 11:Legs

The Workout

Squats:
225x10
275x10
275x10
315x10
315x8

Big Al's 10,10,2,20:
13x10,17x10,20x2,13x20
13x10,17x10,20x2,13x20

Leg Curls:
12x10
12x10
12x10

Straight Leg Deads:
225x8
225x8
225x8

Leg Press:
600x7
600x7
600x5

Calf Raises:
600x20
600x20
600x20
*Immediately followed by*
BWx100

Animal Within
Pretty solid leg day today if I do say. Squats were feeling good and so did the 10,10,2,20s. I had a lot more time than my last workout so I deff got more work in today. I had baseball right after my practice and when we did running at the end I was pretty much dead, but hey nothing I'm complaining about. Recovery has been pretty decent so far actually, I think I'm going to have to toss some of the credit to Torrent. I kicked back the dosage of Drive to 3 in the morning but only 1 pre. Energy from RPM is still off and on. I also want to note that each workout I seem to be getting more vascular and cut.

[little rambo]

Day 12:Arms and Abs

The Workout

BB Curls:
Barx15
105x12
115x8
115x8
105x10

Alternating DB Curls:
50x10
50x10
50x10
50x10

Close Grip Bench:
185x8
185x8
185x8

Reverse Curls:
80x10
80x10
80x10

Tricep Pushdowns *Rope Grip*:
100x15
120x12
140x10
150x8
100x15

One Arm Tricep Pushdowns:
60x10
60x10
60x10
60x10

Forearms:
A mix between burnout wrist curls and a rope pullup.

Animal Within
Another solid arm day today. I really get much better pumps letting my arms hang down while doing BB curls instead of doing a 3/4 ROM for them. The standing DB curls really gave me a solid ass pump after I was done with the BB curls. I decided to throw in some close grip bench for the tris too and it gave me a decent pump, but I felt more tension on my wrists than in my tris. Energy and pumps were all great today and I pretty much just dominated the whole workout. I took a pic of my forearm, not the best lighting, but they have been crazy pumps on almost every workout for the past 3 or 4 excluding legs.

[little rambo]

Day 13:Chest and Abs

The Workout

Barbell Bench:
225x12
245x10
275x5
225x12

Peck Decks:
180x12
180x11
180x10
180x10

Incline DB Press:
95x10
95x8
95x8
95x9

Seated Chest Press:
200x12
200x12
200x11
200x10

Push Ups:
x40
x40
x40
x40

Animal Within
Decent workout today, nothing like the others but OK non the less. I had pretty good pumps in my chest, but more in my forearms which has been a common occurrence as of late. I have suffering big time on chest day, you think coming off the 5x5 routine with 275 would help jack up my weight in everything but it seems as if everything has went down. Benching is an art that I have far from mastered, but as for now I'm just going for high intensity in the workouts Energy was there but not full throttle. Libido is increasing daily and I got a little somethin somethin planned for tomorrow so I don't mind at all.

[little rambo]

I'll be doing back today at the home gym, or at least I should be. I decided to lay off shoulders this week due to some tension placed on my left one from baseball. I'll have an update up her later.

[little rambo]

Day 14:Back

The Workout

Lat Pulldowns:
200x10
200x8
*Switch to reverse grip*
180x10
180x10

Barbell Rows:
225x8
225x8
225x8
135x20

One Arm DB Rows:
100x12
100x12
100x11
100x13

Deadlifts:
315x5
315x5
315x5

Hyperextensions:
150x15
150x15
150x15

Wide Grip Pull-ups:
x12
x12
x12

Animal Within
Todays workout was exhausting to say the least. I was a little droggy from a late night last night and then had to run a baseball camp up at school from 12-4:30 today which was complete shit, yet another reason our team is gay and worthless. Anyways I hadn't hardly had anything for breakfast so I was starving and our coach bought us pizza after the camp so I actually took my serving on an empty stomach before I ate then went and hit up back. I seem to be losing strength in the lat pull downs as well as some on rows, now it could have been a fact that I was drained but I'm deff keeping an eye on it. I seem more and more veins with each passing workout as well as some increased mass, but yet my strength like I said has been dropping in certain parts. I came across a pretty sweet looking 9 week training program in FLEX today that I might give a try. I just really think my body is torn down so much from all the intense training of late. I'll be sure to keep you guys updated with my decision.

[Mr. Dead]

Keep on hammerin' it, bro!!!

[little rambo]

Keep on hammerin' it, bro!!!

Thanks bro.

[Hoomgar]

Been a little busy lately bro? LOL! Life, I know how it is man. Good to see you are still hittin it man!

[Cellerator65]

move that heavy weight bro... good shit

[little rambo]

Ya sorry bout the lack of consistency here these past 2 weeks, but don't worry I'm far from shying away from the weights.

[little rambo]

I'll be hittin yins up with a workout later.

[little rambo]

Day 15:Shoulders and Traps

The Workout

Arnold Press:
65x12
65x12
65x10
65x9

DB Side Lateral Raises:
35x13
35x12
35x12
35x14

Machine Shoulder Press:
200x13
200x12
200x12
200x12

Upright Rows:
115x6*Rest 20s*x5
115x6*Rest 20s*x5
115x5*Rest 20s*x4
115x4*Rest 20s*x4

BB Shrugs *Last 2 sets DB*:
255x20
255x20
255x20
100x20
100x20

Animal Within
Good solid shoulder workout, something I have not had in AWHILE. I had an amazing pump going on throughout the entire workout and at the end my traps were looking completely swole. I had a decent amount of energy from RPM today considering I did the workout after baseball, which I'm going to prob have to do everyday this week. I was thinking about implimenting that new FLEX workout routine into the mix, but I had to like arms chest shoulders and legs on one day and I'm like theres no way I'm going to get anything out of that. I just can't wait for summer to come and for me to get back in my old home gym where they actually have a shoulder press.

[little rambo]

Day 16:Arms and Abs

The Workout

BB Curls:
Barx15
105x12
115x8
115x8
105x12

Alternating DB Curls:
50x10
50x10
50x10
50x10

Close Grip Bench:
185x8
185x8
185x8

Tricep Pushdowns *Rope Grip*:
100x15
120x12
140x10
150x10
100x15

One Arm Tricep Pushdowns:
60x12
60x10
50x15
50x15

Forearms:
A mix between burnout wrist curls and a rope pullup.

Animal Within
Not a very good arm day today. I was pretty psyched to do my arms, but then I was caught right in the middle of time between my hours I could go to the cafe and eat or workout. I'm deff working out tomorrow before baseball because its right in the fukcing middle of the day and just screws up everything. Anyways I had pretty solid pumps throughout the entire workout and with each passing workout more and more veins seem to be coming out. My forearms are by far the body part that have responded best the X-Factor thus far. I'll keep the updates coming fellas.

[little rambo]

Heres yesterdays and todays workouts incoming.

[little rambo]

Day 17:Legs

The Workout

Squats:
225x10
275x10
315x10
315x8
315x8

Big Al's 10,10,2,20:
13x10,17x10,20x2,13x20
13x10,17x10,20x2,13x20

Leg Curls:
12x10
12x10
12x10
12x10

Straight Leg Deads:
225x8
225x8
225x8

Leg Press:
600x10
600x8
600x8

Calf Raises:
600x20
600x20
600x20
*Immediately followed by*
BWx100

Animal Within
This was one of those workouts that make you sit on your ass the next day. I didn't really have the energy going into the workout being as I had just got a lil stank before the workout. I was more impressed with my leg press than squats. I wonder if I should keep the weight were its at on squats or go down and bang out like 20 reps with 225 and then keep kickin the weight up on the leg press? Either way I had solid pumps in my entire legs which is always a plus. I really felt this though when I woke up today haha.

[little rambo]

Day 18:Chest and Abs

The Workout

Barbell Incline:
235x8
235x7
235x7
185x12
135x15

Peck Decks:
180x10
180x12
180x10
180x9

Seated Chest Press:
200x12
200x12
200x11
200x12

Cable Crossovers *On Knees*:
70x12
70x12
70x12

Push Ups:
x40
x40
x40
x40

Animal Within
Chest workouts seem to be getting back into the grove of things. I had decent strength on the Incline, still not were it needs to be though. I had extremely solid pumps in my upper chest which I'm focusing on developing being that I feel it needs work. I felt the energy effects from RPM kick in at the end of my workout. While the timing was a bit off I was still happy to see myself feel the effects of it. I also want to add I'm going to be using Napalm here for this next week as a little touch-up on my abs before I go to Florida next weekend, just wanted to toss that out there. I should be going to my home gym tomorrow after my class ends at 11:30 then be back up here before 3:15 when the bus leaves to go to Virginia. I'll try and get the up-date here tomorrow before I go.

[DaveK]

Love the format and the training. Keep it up bro! Heavy and hard. No other way!

[little rambo]

Love the format and the training. Keep it up bro! Heavy and hard. No other way!

Fuckin right bro.

[little rambo]

Day 19:Back

The Workout

Lat Pulldowns:
200x10
200x10
*Switch to reverse grip*
180x12
180x10

Standing Lat Pushdowns:
110x10
110x10
110x10

Barbell Rows:
225x8
225x8
185x12
185x12

Seated Rows:
220x12
220x10
220x10
235x7

Hyperextensions:
150x15
150x15
150x15

Wide Grip Pull-ups:
x12
x12
x12

Animal Within
Great workout today EXCEPT for one thing, I didn't get to do any deadlifts!! You can ask cangey if you don't believe me, but this guy was in the power rack benching for a good hour. I don't do deads in the power rack, but I do need the rubber padding which is in that area. Anyways I had decent energy for not having any food in my system, I think it was more just being in the zone of my old gym over anything. Oh I might add that both of mine and cangeys CD's were fukcing stolen from our gym, they musta been to hardcore for them. I had solid pumps in my lats the entire workout and was focusing more on just really getting that form down on Barbell Rows to get that thickness in my back that I feel I'm lacking.

[little rambo]

I also wanted to add if anyone has any questions on any of my workouts feel free to ask fellas.

[little rambo]

Day 20:Arms and Abs

The Workout

BB Curls:
Barx15
105x12
105x12

Alternating DB Curls:
50x10
50x10
50x10
50x10

Deads:
225x10
315x5
350x2

Tricep Pushdowns *Rope Grip*:
100x20
120x12
140x10
150x10
100x20

One Arm Tricep Pushdowns:
60x12
60x10
50x15
50x15
50x15

Alternating Hammer Curls:
55x10
55x10
55x10
55x10

Forearms:
A mix between burnout wrist curls and a rope pullup.

Animal Within
Pretty solid workout today. My home gym since undergoing construction has had such horrid lighting and I didn't look as vascular today as normal. Of course when I got close to the mirror I could see my veins filling out my arm. I actually had cangey come back to the gym with me haha hence why I have the deads in there. I must say though I was pretty pumped getting 350 for a couple times, it was raw if I might mention. My deads are really improving, as is my form on them. I had pretty solid pumps in the bis today, not so much in the tris as I usually have been getting. I really think next arm workout I'm going to throw back in Skull Crushers because those really work well for me. My forearms were pumped to the max also at the end. Abs today were pretty killer as well, hopefully with the aid of Napalm I can blast some of this BF off before the beach and have my 6 pack to flaunt haha.

[little rambo]

Incoming workout.

[little rambo]

Day 21:Shoulders and Traps

The Workout

Arnold Press:
60x12
60x12
60x12
60x12

DB Side Lateral Raises:
35x12
35x12
35x12
35x12

Machine Shoulder Press:
200x12
200x12
200x12
200x12

Upright Rows:
115x6*Rest 20s*x5
115x6*Rest 20s*x5
115x5*Rest 20s*x4

BB Shrugs *Last 2 sets DB*:
255x20
255x20
255x20
100x20
100x20

Animal Within
I might as well have just called this the "12" workout, the reason being that I did 12 reps on virtually ever set on every exercise. I had a pretty legit pump in the shoulders and traps today which is always a plus. Energy and focus weren't really there to full effect, of course I did do this workout as soon as I woke up today at 12:30, not like that was early but I didn't have much in my system at the time so you know how that goes. I think my traps are really feeling the effects of X-Factor because they seem to be getting a lot fuller than what they were when I had started this log. I'm over the half way marker fellas and word on the street is things are only supposed to get better.

[sapper564]

Awesome weight moved SON

Nice 100lb DB bells x20 on the shrugs!

[Hoomgar]

Keep it goin bro, way to grow!

[little rambo]

Thanks fellas you know I don't fuck around in the weight room.

[jhicks3301]

Looking solid LR!

Glad to see you pushing major weight

[little rambo]

Looking solid LR!

Glad to see you pushing major weight

Thanks bro I do what I can.

[Mr. Dead]

Solid session, bro!

[little rambo]

Solid session, bro!

Thanks broseff.

[naturalguy]

Log is looking good, keep pumpin!

[little rambo]

Log is looking good, keep pumpin!

Thanks bro.

[little rambo]

Yo fellas sorry for the lack of posts in here, I was away in Florida for the past week for Baseball/Spring Break. I'll hook yins up with some updates of the few workouts I've had in the past week.

[Jester]

Been readin your journey so far, lookin good man... keep up the hard work

[little rambo]

Been readin your journey so far, lookin good man... keep up the hard work

Thanks bro glad to hear it.

[little rambo]

Day 22:Arms and Abs

The Workout

BB Curls:
Barx15
105x12
105x12
115x6
105x12

Alternating DB Curls:
50x10
50x10
50x10
*Last two sets Hammer*
55x10
55x10

Close Grip Bench:
185x10
185x10
185x10

Tricep Pushdowns *Rope Grip*:
100x20
120x15
140x10
120x12
100x15

One Arm Tricep Pushdowns:
60x12
60x10
60x10

Forearms:
A mix between burnout wrist curls and a rope pullup.

Animal Within
I want to add I did this workout on Saturday, the day I came back from Florida and MAN what a workout. I don't know if it was not being in the gym for so long or what but this workout was just intense. I had insane pumps throughout the entire workout, hell I felt a little pump after warming up with the bar on my first set of BB Curls. I deff had everything there for this one, energy, focus, endurance, you name it and it was there. I've been doing a lot of high rep intensity as of late to help with my cut and keep my muscles nice and full and hard, and let me tell you it really was working today. Close grip bench was pretty solid, and I didn't even have my wrist wraps or chalk, if I did who knows what would have went down.

[little rambo]

Day 23:Shoulders and Traps

The Workout

Arnold Press:
60x12
60x12
60x12

DB Side Lateral Raises:
35x12
35x12
35x12
35x12

Machine Shoulder Press:
180x10
180x8
180x8

Upright Rows:
115x6*Rest 20s*x5
115x6*Rest 20s*x5
115x5*Rest 20s*x4

BB Shrugs *Last 2 sets DB*:
255x20
255x20
255x20
100x20
100x20

Animal Within
Well for this workout being started at 10 at night I think it was a pretty solid workout. Yet again I had insane pumps throughout the entire workout, I must note that with the later weeks on X-Factor the pumps just seem to get stronger and stronger, and we all know I love a solid pump. Anyways I got there and there were 2 girls with their babies there, I was like WTF!? So I cranked up a CD and had them bitches gone in about 10 mins, shit my gym isn't a day care center for you skanks and your babies. I had everything in this workout again from energy to endurance. My traps really felt nice and full after doing some shrugs to at the end of the workout. For shoulder day being prob my least favorite day of the week I have to say this was one kick ass workout.

[Nole1]

Just read thru your log dude - damn good stuff. Keep it up.

[little rambo]

Just read thru your log dude - damn good stuff. Keep it up.

Thanks bro glad to hear it.

[TXPWRLFTR]

Good work bro.

[little rambo]

Good work bro.

Thanks man, means a lot coming from a power lifter like yourself.

[little rambo]

Day 24:Legs

The Workout

Squats:
225x20
225x20
225x20
225x20

Front Squats:
135x12
135x12
135x12

Leg Press:
400x15
400x15
400x15
400x15

Big Al's 10,10,2,20:
13x10,17x10,20x2,13x14
13x10,17x10,20x2,13x15

Calf Raises:
500x20
500x20
500x20
*Immediately followed by*
BWx100

Animal Within
OK so this was a fukcing amazing, and I mean AMAZING, leg day. I was in the zone for the past two days getting ready for this, and with only 45 minutes in the gym I was hobbling out of there like I had just been raped. The 4 sets of 20 on squats absolutely kills. My quads just felt like they were going to rip through my skin the entire workout, which I kinda was a bit pissed about when doing the 10, 10, 2, 20s because I couldn't finish with 20 on either of the 2 sets, but oh well. I'm deff feeling the DOMS today, especially when I first got out of bed this morning I almost toppled right over. Only a few more days on this stuff and I hate to see it go.

[Cellerator65]

u need to change ur name to big rambo bro... great shit

[little rambo]

u need to change ur name to big rambo bro... great shit

Haha thanks bro.

[hjayss]

sick freekish squats bro...

[little rambo]

sick freekish squats bro...

Thanks bro glad to have you along.

[little rambo]

Day 25:Arms and Abs

The Workout

BB Curls:
Barx15
105x12
115x8
115x8

Alternating DB Curls:
50x10
50x10
50x10
55x8

Skull Crushers:
115x10
115x10
115x10
115x10

Close Grip Bench:
185x10
185x10
*PR*225x7

Alternating Hammer Curls:
55x10
55x10
55x10
*PR*65x8

Tricep Pushdowns *Rope Grip*:
100x15
120x12
140x10
150x10

One Arm Tricep Pushdowns:
50x10
50x10
50x10
50x10

Forearms:
A mix between burnout wrist curls and a rope pullup.

Animal Within
Flat out sick workout today, and I mean SICK!! I went to my first APC event and got to meet The House, as well as alot of other people who are serious about training. I set 2 PR's today which was a plus, I think when I saw House hammer curling 110's I knew I needed to kick up the weight a little. I also had a solid spotter, hence why I tried out the 225 on close grip. All in all it was just an amazing workout and an amazing day. I also want to note I did a little more training on my arms when I got back into town since I was so reved up still. I met cangey down at our gym and took a scoop of Ragnarok and went to town and had a solid ass pump yet again in my already drained arms. I only have a few days left on this stuff and I'm going to try and not let baseball get in the way of any of my last days.

[little rambo]

Day 26:Shoulders and Traps

The Workout

Arnold Press:
65x12
65x11
65x9
65x8

DB Side Lateral Raises:
35x12
35x12
35x12
35x12

Upright Rows:
115x10
100x12
100x12
100x12

Close Grip Plate Rows:
45x20
45x20
45x20
45x20

BB Shrugs *Last 2 sets DB*:
255x20
255x20
100x20
100x20

Animal Within
Pretty solid workout today, could have been A LOT better had my tris not been killing me today. Good God they feel like they are going to rip right through my skin, but hey thats the price you pay when you crush your tris like I did yesterday. Anyways my press numbers were a little weaker do to my tri soreness, hence why the workout wasn't that long. I have been really lacking on shoulder days as of late and it is really pissing me off because I feel like my shoulders and traps are getting smaller because of me not blasting them to full potential. I really had a solid pump doing lighter weight on upright rows and with the close grip plate rows as well. I have two more days on this stuff and hopefully one of them doesn't consist of an off day, but I have a feeling I might have to take one tomorrow then crush back for my final day.

[naturalguy]

So you liked the ABC experience? I told you House was a great guy.

[little rambo]

So you liked the ABC experience? I told you House was a great guy.

Fuckin right. The ABC was awesome, as was House, for a pro he is so chill and down to earth which is fuckin sweet. Lots of knowledge to and it was just sweet being in the presence of greatness haha.

[little rambo]

Day 27: Back
The workout

Lat Pulldowns:
180x10
200x10
*Switch to reverse grip*
*PR*200x8
180x10

Standing Lat Pushdowns:
80x8
80x8
80x6
*Supersetted with Close Grip Lat Pulldowns*
180x8
170x10
150x12

Barbell Rows:
225x11
225x10
225x10
*Drop Set and Reverse Grip*
135x15
135x20

Deadlifts:
315x5
315x5
315x5

Wide Grip Pull-ups:
x12
x12
x12

Animal Within
OK so I have good news and bad news. The bad news first, this is the final day of an incredible log. The good news, I completely DOMINATED back today. I did a little pyramid on the lat pulldowns and actually set a PR on my reverse grips which is what I love to see. I had sick pumps from the superset and would have been able to do more on standing lat pushdowns, except my tris are still shot to hell, but I still was just loving the superset. I dominated rows and basically made 225 my bitch for today and I think I may have finally realized just what exercise targets my inner back best, and that being the reverse grip BB rows. The drop set was just intense and left me drained for when I had to do my deads, but I still banged out 3 sets of 5. The last 2 sets were much easier than the first, I always have to get in the zone for deads and on the first set I was just dead and had no interest in doing them but I took that cock outta my ass and maned up and dominated those as well. I finally found that my gym has a dip belt, but the only thing is the dumbass who was using it before me put the chain somewhere and I had no idea were it was and I was so pissed because I really wanted to do some weighted pull-ups. I'm deff gonna jack that shit for my home gym, because thats one thing that my home gym doesn't have. Anyways solid ass last day and will have a very intense/thorough review up sometime within this week or next.[/center]

[little rambo]

Well fellas I'm done with my X-Factor log, so no more of the talk about it in my reviews for the day.

[Hoomgar]

3 sets of 12 pullups? Time to grow son!

X-factor... your 19 buddy, you need Beef, Chicken, Turkey, Tuna, Salmon, Tilapia, Rice, Veggies, weights and a girlfriend.

Excellent WO bro, killin it!

[little rambo]

3 sets of 12 pullups? Time to grow son!

X-factor... your 19 buddy, you need Beef, Chicken, Turkey, Tuna, Salmon, Tilapia, Rice, Veggies, weights and a girlfriend.

Excellent WO bro, killin it!

Haha its intended for people within the 18-20 year range, and as for the gf situation I think I may have found a nice little lady to fill that category.

[Hoomgar]

Haha its intended for people within the 18-20 year range, and as for the gf situation I think I may have found a nice little lady to fill that category.

Life is good :)

[little rambo]

Yo fellas sorry for the lack of updates in here my internet time has been a little limited, I'll get on updating with my past 2 workouts for you fellas.

[Hoomgar]

Yo fellas sorry for the lack of updates in here my internet time has been a little limited, I'll get on updating with my past 2 workouts for you fellas.

So you are still alive? I was gettin worried bro LOL!

[little rambo]

Sorry fellas this last couple weeks have been rough with school coming to a close. I really need to get back in the grove of things here for you guys.

[GorillaGenetics]

i havent had an oppurtunity to read your whole log yet bro but for you age your numbers are sick keep up the good work bro

[little rambo]

i havent had an oppurtunity to read your whole log yet bro but for you age your numbers are sick keep up the good work bro

Thanks bro glad to have ya.

[little rambo]

Day 28:Guns and Abs

The Workout

Preacher Curls:
105x10
105x10
*Last 2 Sets Outer Grip*
105x8
105x7

Seated Alternating DB Curls:
45x10
45x10
50x10
50x8

Skull Crushers:
105x10
105x10
105x10
105x10

Close Grip Bench:
185x12
185x12
185x12

Tricep Pushdowns *Rope Grip*:
100x20
100x20
100x15
100x15
*Supersetted With Rope Grip Pushdowns*
80x15
80x15
80x15
80x15

Standing Cable Curls:
50x12
50x12
50x12
50x12

Forearms:
A mix between burnout wrist curls and a rope pullup.

Animal Within
First off let me apologize for the lack of updates in here these past couple weeks. Between finishing up that X-Factor log and school I just hadn't really been keeping track of my workouts online, but I'm back in action fellas. This workout is from yesterday and I will be posting todays right after, but back to the workout. OK so flat out sick arm day today. Pumps and vascularity were just flat out nasty, and intensity was at maximum level throughout the entire workout. I switched it up and did some EZ Bar Curls, which I hadn't done in awhile and they felt amazing. The Tricep pushdown superset left my arms pumped to fuck and also left me with some pretty intense DOMS today. All in all just an amazing workout.

[little rambo]

Day 29:Wheels

The Workout

Squats:
225x12
275x10
315x7
225x20
135x20

Leg Press:
500x12
500x12
600x10
600x10

Big Al's 10,10,2,20:
13x10,17x10,20x2,13x20
13x10,17x10,20x2,13x16

Calf Raises:
600x20
600x20
600x20
*Immediately followed by*
BWx100

Animal Within
Mother of God what a leg day today. I almost lost my lunch about three times throughout the workout and I think I may have sweat out all the water I had in me for the past week, yeah I was pretty much drenched by the time this workout came to a close but hey I'm not complaining. Pumps were just insane yet again which is ALWAYS a plus for a guy like me. I'm really starting to notice some solid growth and definition in my legs, and my calves are deffinetly responding to the beating I've been putting on them because I can see an increase in their size as well. I just hope I'm gonna be able to walk tomorrow, but then again in a way I hope I can't, you know lets me know I did some real work. I kicked out the high reps on squats and leg press and went back to pushing some weight, well on leg press at least because my squat isn't back up to pair yet. Anyways sick leg day.

[Hoomgar]

Hoaky crap! Look! Workouts posted :)

Great intensity bro. It's good to hear from ya.

[little rambo]

Hoaky crap! Look! Workouts posted :)

Great intensity bro. It's good to hear from ya.

Ya bro my bad for the lack of workouts, but hey summers a comin and that means nothing but free time and lots of workouts to update.

[little rambo]

Day 30:Shoulders, Traps, and Abs

The Workout

DB Side Lateral Raises:
35x12
35x12
35x12
35x12

Machine Shoulder Press:
200x12
200x12
200x12

Plate Raises:
45x15
45x15
45x15
45x15

Upright Rows:
115x8
115x8
115x8

BB Shrugs *Last 2 sets DB*:
255x20
255x20
255x20
100x20
100x20

Animal Within
Not a bad shoulder day at all, hell it wasn't even supposed to be shoulders for me today, was planning on doing chest, but my tris are still sore as fuck from the workout earlier this week. I hope they are decent enough tomorrow for me to crank out some nice weight for chest day, hell with the light shit anymore I need to just move some weight. Now back to the workout, I had an amazing pump throughout the entire workout, which who could complain about. The only thing I really didn't get to do was my boxing routine at the end of the workout because these *****s were by the rack were I do it at, and I didn't want to just stand in the middle of the weight room punching with dumbells. The pussys at my gym would prob be like OMG hes so uncivilized, fuckin pussys. Great workout though, oh and my legs are shot from yesterdays workout just thought I'd throw that in there.

[Hoomgar]

Ya bro my bad for the lack of workouts, but hey summers a comin and that means nothing but free time and lots of workouts to update.

Life is busy bro I know it. Good call on switchin it out to shoulders. You gotta go with what your body tells ya before you can tell it to grow!

[little rambo]

Life is busy bro I know it. Good call on switchin it out to shoulders. You gotta go with what your body tells ya before you can tell it to grow!

Fuck ya bro, my tris are still sore today haha looks like I'ma have to do some back today instead.

[little rambo]

Day 31:Chest

The Workout

DB Bench:
110x10
110x10
110x8
110x6

Peck Decks:
180x10
180x10
180x10
180x10

Barbell Incline:
225x6
235x4
225x7
135x15

Bent-Arm DB Pullovers:
65x10
65x10
65x10

Cable Crossovers:
65x12
65x10
*Last 2 Coming up*
55x10
55x10

Push Ups:
x40
x40
x30
x30

Animal Within
OK so the chest day started off pretty bomb with me banging out the 110s for four solid sets, my numbers dropped the last couple sets because I only rested about 30-45 seconds in between each set. I had a great pump and everything, then I decided to throw back in the BB Incline and just got my world crushed. I used to rep out 235x10 and I barely got it 4 times, which really pissed me the fuck off. I don't understand why my body reacts this way with BB as opposed to DB. An example is if I switch up my routine and do DB for awhile my BB numbers get shot to hell and vice versus. Anyways I'm confident that within 2 weeks I'll be repping it for 10 again with ease. I also threw in some DB Pullovers, didn't go really heavy on these, or at least I don't think so. I really liked the way they felt and definitely think I'm going to incorporate them into my workouts. Besides the lack of weight pushing on Incline I think I did my fair share of hurt in the gym today.

[little rambo]

Day 32:Back

The Workout

Lat Pulldowns:
200x10
200x10
*Switch to reverse grip*
190x10
190x10

Standing Lat Pushdowns:
110x10
110x10
110x10

Barbell Rows:
225x10
225x10
*Yates Row*
225x10
225x10

Seated Rows:
*Capital V Grip*
180x12
180x12
180x12
*Straight Close Grip*
160x12
160x12
160x12

Hyperextensions:
150x15
150x15
150x15

Wide Grip Pull-ups:
x12
x12
x12

Animal Within
Nice fucking workout today. I had recently switched back to No-Xplode for a couple days, had a little left in one of my old tubs, and have just been dominating since. Now I know some you fellas don't like it, but thats the first shit I started taking back when I started out and it will always hold that place for me, but to each his own right. Anyways my entire back, INCLUDING the center, was pumped to fawk for the entire workout. I was keeping up some high intensity, with the exception of one guy who I had to spot like 4 times, but pretty short rest time in between sets. I think the Yates Rows and the seated rows, which my gay ass school gym didn't have, really help me get that thickness in my back. I would have dominated even more, but some bowel issues arose at the end of my workout and if I would have pushed any harder on some of those final reps it wouldn't have been pretty. All in all a top notch fuckin workout.

[little rambo]

Day 33:Chest and Abs

The Workout

BB Bench:
245x9
255x8
265x6
275x5

Peck Decks:
180x10
180x10
180x10
180x10

Bent-Arm DB Pullovers:
80x8
80x8
80x7

Cable Crossovers:
65x12
65x10
*Last 2 Coming up*
55x10
55x10

Push Ups:
x40
x40
x40
x40

Animal Within
So ya I'm doing chest twice a week now and didn't want to do arms before chest and have my tris be sore as fuck like last time, so I did chest today and will do arms tomorrow. I think what I'm going to do with my two chest workouts is one focus on heavy BB and the other slightly lighter and more for the pump. I did have a pretty wicked pump in my chest for my head not being in the zone. I was pleased with my numbers on BB as well, as I haven't BB benched in a couple months, was switching it up between DB. I need to just keep kicking up that weight and try and get my max back up to 340, and possibly 350 by the time summer ends. Nothing like loading up a BB and dominating, and when terds ask "Howmuchyabench?" I can just dominate them and make em fuckin STFU. All in all a sub par workout, mostly because of my head just not being in the zone for this one.

[little rambo]

Just bumpin this for those who haven't seen the updates.

[little rambo]

Day 34:Guns and Abs

The Workout

Barbell Curls:
Barx20
115x10
115x8
125x5
85x15

Seated Alternating DB Curls:
45x10
45x10
45x8
45x9

Skull Crushers:
105x10
105x10
105x10
105x10

Close Grip Bench:
185x12
205x8
205x8

Tricep Pushdowns *Straight Bar*:
100x20
100x20
100x15
100x15
*Supersetted With Rope Grip Pushdowns*
80x15
80x15
80x15
80x15

Standing Cable Curls:
50x12
50x12
50x12
50x12

Forearms:
A mix between burnout wrist curls and a rope pullup.

Animal Within
Just a pretty dominant workout today. I had sick pumps going throughout the entire workout, and vascularity in the forearms was looking pretty solid. I deff think my forearms are getting bigger, especially with the forearm workout that I've been doing as of late. I was pretty pumped to set a little PR, or semi PR, on close grip. I did 225x6 awhile back, but I haven't really kicked up the weight over 185 and figured fuck its about that time to start working that weight up. I was pushing 205 pretty solid so I was pretty pleased with that. Pretty good workout overall.

[Hoomgar]

Just bumpin this for those who haven't seen the updates.


Heck yea, I've been following bro, good to see them coming in like this. Keep it goin man!

[Mr. Dead]

I've been following, as well... You're consistantly putting in some awesome sessions, bro!!!

[little rambo]

Heck yea, I've been following bro, good to see them coming in like this. Keep it goin man!


I've been following, as well... You're consistantly putting in some awesome sessions, bro!!!

Thanks fellas, was just wondering if anyone was keepin track anymore.

[Cellerator65]

i still read ya journey bro... but u dont need me to pat you on the back. stay hungry!

[little rambo]

Day 35:Shoulders and Traps

The Workout

DB Side Lateral Raises:
35x12
35x12
35x12
35x12

Machine Shoulder Press:
200x12
200x12
200x12
200x10

Plate Raises:
45x15
45x15
45x15
45x15

Arnold Press:
70x10
70x10
70x8
70x8

BB Shrugs:
315x10
315x10
315x10
225x20

Animal Within
Well for shoulders having been a lacking part as of late I've been bangin out some pretty solid workouts for these bad boys. I was really pleased with getting the 70s on Arnold Presses today, I haven't ever went higher than 65s before so this was a little PR for the big fella. I tried to do just regular DB Shoulder Press afterwards with the 100s, never really actually did regular DB shoulder press, and ended up getting owned. I need to learn how to flip the weight up when I'm sitting down rather than doing the flip when I'm standing like I do for the Arnold Presses. I had some pretty intense pumps in my shoulders throughout the entire workout, and was looking pretty cut up in the mirror. Vascularity wasn't all quite there today, but hey I'm working on keeping them bad boys out for a long time. Not a bad day, not a bad day at all.

[Hoomgar]

315 on the BB shrugs!?! time to grow them traps boyeee!

[Cellerator65]

for throwing up the dumbells... i put them on my quads, closer to the knees, then kick them up. Works well.

[little rambo]

315 on the BB shrugs!?! time to grow them traps boyeee!

Hey I don't like goin real heavy, I like to be able to get that nice stretch in my traps.


for throwing up the dumbells... i put them on my quads, closer to the knees, then kick them up. Works well.

I'll have to try that bro, I've never been a big fan of DB Shoulder Press to be honest.

[Mr. Dead]

Solid shoulder/trap session, bro!!!

[little rambo]

Day 36:Legs and Abs

The Workout

Squats:
225x10
275x10
275x10
315x10
225x10 *3 Sec Pause at Bottom*
*4 Sets of 10 with 135, NO REST*

Leg Press:
500x12
500x12
600x10
600x10

Leg Extensions:
20x15
20x15
20x15
15x20

Calf Raises:
500x20
500x20
500x20
*Immediately followed by*
BWx100

Animal Within
Yeah Buddy!! What a fuckin leg workout this was. I had just flat out SICK pumps throughout the entire thing, and lemme tell you my quads are really starting to take some growth. The only thing I'm a bit sad about is I can't seem to get that separation in the middle of the quad, but hey it will come with time. I really had a solid ass pump after dropping down on squats. As for the 4 continuous sets with 135, I would do a set of 10 then instead of racking the weight I would stand with it on my shoulders for about 5 seconds and then do another set, and did this 4 times. I decided not to do the 10,10,2,20 routine today and think I may shy away from it for this month just to switch things up. But overall a solid ass leg day.

[little rambo]

Solid shoulder/trap session, bro!!!

Thanks I have been really crushing them as of late it seems.

[little rambo]

Day 37:Back

The Workout

Lat Pulldowns:
200x10
200x10
*Switch to reverse grip*
190x10
190x10

Barbell Rows:
225x10
225x8
*Yates Row*
225x10
225x7

Hyperextensions:
150x15
150x15
150x15

Wide Grip Pull-ups:
x12
x12
x12

Animal Within
Pretty shitty fucking workout today. I really don't have much to say about this one other than that it was just completely off track. My head wasn't there, I lifted late, I was just out of it, nothing good there. Oh yeah this was done at my school gym which is the first time I've done back up here in the last 2 weeks and yeah thank God I'm leaving here because this gym is God awful. Decent pumps for being such a shitty workout, but yeah can't have a great one everytime I suppose.

[Hoomgar]

Hey I don't like goin real heavy, I like to be able to get that nice stretch in my traps.



Very funny young man, very funny you are ;)

[little rambo]

Very funny young man, very funny you are ;)

lol Were you implying that 315 on shrugs is heavy?

[little rambo]

Day 38:Guns and Abs

The Workout

Barbell Curls:
Barx20
115x10
115x8
125x5
85x15

Seated Alternating DB Curls:
45x12
45x12
45x10
50x8

Skull Crushers:
105x10
105x10
105x10
105x10

Close Grip Bench:
185x12
205x8
205x8

Tricep Pushdowns *Straight Bar*:
100x20
100x20
100x20
100x20
*Supersetted With Rope Grip Pushdowns*
80x15
80x15
80x15
80x15

Standing Cable Curls:
50x12
50x12
50x12
50x12

Forearms:
A mix between burnout wrist curls and a rope pullup.

Animal Within
OK so a pretty solid arm workout, I have been in a little bit of a rut with these past couple workouts, this was from Saturday I took today and Friday off. I'm really looking to just bounce back with a dominant chest workout tomorrow, but back to this workout. Overall solid pumps throughout the entire workout, BUT I really wasn't getting a good pump in my tris until I did the superset. Skulls and close grip just weren't doing it for me, in fact I was feeling more tension in my elbows from doing skulls than a solid pump which I usually get from those. Oh well I've had how many good arm workouts in a row it was only a matter of time before I hit a semi ditch. Vascularity is really looking good, and I think this upcoming week which THANK GOD is the final week of school, I will be starting a diet for the summer just to help shape up and cut out all that fucking junk food I eat. I can't lie fellas it honestly baffles me how I make gains with the shit diet I have, I'm a bit of a cookie holic if I say so myself. But until tomorrow.

[Hoomgar]

lol Were you implying that 315 on shrugs is heavy?

Let me answer you this way buddy. If I could get 315 off the floor, I might be able to shrug it a few times.

[little rambo]

Day 39:Chest and Abs

The Workout

BB Bench:
245x10
265x7
275x7
300x4

Incline DB Bench:
95x10
100x10
100x8
100x8

Peck Decks:
180x10
180x10
180x10
180x10

Bent-Arm DB Pullovers:
80x8
80x8
80x8

Cable Crossovers:
65x12
65x10
*Last 2 Coming up*
55x10
55x10

Push Ups:
x40
x40
x40
x40

Animal Within
Yes what a fucking great workout today. I felt great from start to finish, except the fact I wanted to toss on 315 and bang that out a couple times but didn't, oh well next chest day. But as for BB Bench I felt amazing compared to when I did it last week, it is truly remarkable how fast my strength kicks back up when I switch between DB and BB exercises. I had trouble getting 245 for 9 last week and blew threw it today and got 12 for the first set with ease. I felt good and was happy to get 300 for 4, nothing like breaking the 300lb mark on the bench. I want to be able to rep out 315 for 5 by the end of summer and have my bench up to 350, right now I could prob get 320 or 325, but not the 340 I got in the off-season. Have no fear though folks because its coming back. I felt great on Incline DB too banging out 3 solid sets with the 100's. Ya it was just a beautiful day.

[little rambo]

Day 40:Shoulders and Traps

The Workout

Shoulder Press:
135x12
185x6
185x6

DB Side Lateral Raises:
35x12
35x12
35x12
35x12

Plate Raises:
45x15
45x15
45x15
45x15

Upright Rows:
115x10
115x10
115x10

BB Shrugs:
315x15
315x15
315x15
225x20

Animal Within
OK so I did this shoulder workout last night and it was kind of a spare of the moment thing, I was going to take an off day yesterday but just couldn't make myself come to do it. I was happy though because I got toss Shoulder Press back into my routine, thank GOD no more gay gym without a Shoulder Press!! My numbers had really dropped off, but I was still able to pound out 185x6 for a couple sets. I gotta build back up to the 205 that was I was repping before, but I'm sure it will come back fairly quick. I had a pretty good pump overall for it being a fairly short workout, and my traps were really looking and feeling good at the end of my shrugs. Overall not the best workout, but for being a spare of the moment one I'll take it.

[little rambo]

Incoming last two workouts from yesterday and Wednesday.

[Hoomgar]

Incoming last two workouts from yesterday and Wednesday.

Watching ....

[little rambo]

Day 41:Back

The Workout

Lat Pulldowns:
200x10
200x10
*Switch to reverse grip*
190x10
190x10

Barbell Rows:
225x10
225x10
*Yates Row*
225x10
135x20

One Arm DB Rows:
100x10
100x10
100x10
100x10

Hyperextensions:
150x15
150x15
150x15

Wide Grip Pull-ups:
x12
x12
x12

Animal Within
Not a bad back day today, this is from Wednesday BTW. I mean it wasn't the greatest back day, I got a little to used to dominating back at my home gym and did this workout up at my school gym hence why it wasn't up to par with me. I had a really solid pump going throughout the whole workout and was pushing some nice weight on Rows, BB and DB. When I do back again I'll be in my home gym for the summer and its time to toss back in some deads, kinda shied away from them after I got up 400, but I'm gonna try and work my way up to 450 for the end of summer, possibly even a bit more but who knows. All in all a decent workout.

[little rambo]

Day 42:Chest

The Workout

BB Incline Bench:
135x15
225x10
225x8
275x3

Peck Decks:
180x10
180x10
180x10
180x10

Bent-Arm DB Pullovers:
80x8
80x8
80x8

Cable Crossovers:
65x12
65x10
*Last 2 Coming up*
55x10
55x10

Push Ups:
x40
x40
x40
x40

Animal Within
Like I said fellas its amazing how fast my BB benching numbers shoot back up after I start doing them again. If you recall from a couple workouts back, I was struggling with 225 on the bar, barely getting it 6 times. Yesterday I just dominated and did it for 10 pretty easy the first set and had a nice short rest and banged out 8 on the other, I also decided for the final set to throw on 275 and see if I could still do it, I got it for 3 so its all good. Nice wiicked pump in my chest for a good majority of the workout which you know I love. I really think those Bent-arm DB Pullovers are really helping my chest to expand and grow. All in all top notch workout yesterday, oh ya I might add this was done at my home gym too.

[Hoomgar]

Some Yates Rows thrown in for good measure ;)

You'll get 450+ on the deads bro.

Same with the bench, eat and lift man, you'll be pushin higher numbers in no time!

I haven't found any exercise that is better at spreading your chest as the db pullovers. Works for sure.

[little rambo]

Some Yates Rows thrown in for good measure ;)

You'll get 450+ on the deads bro.

Same with the bench, eat and lift man, you'll be pushin higher numbers in no time!

I haven't found any exercise that is better at spreading your chest as the db pullovers. Works for sure.

Ya definitely, I started doing them a couple weeks back and noticed results really quick actually.

[little rambo]

Day 4:Guns

The Workout

Barbell Curls:
Barx20
115x10
115x8
125x5
85x15

Seated Alternating DB Curls:
45x10
45x10
45x10
45x9

Tricep Pushdowns *Straight Bar*:
100x20
100x20
100x20
100x20
100x18
*Supersetted With Rope Grip Pushdowns*
80x15
80x15
80x15
80x14
80x12

Standing Cable Curls:
50x12
50x12
50x12
50x12

Forearms:
A mix between burnout wrist curls and a rope pullup.

Animal Within
Eh decent arm workout yesterday, I was limited to my time in the gym because I had to go to my cousins wedding, but I had a great pump going for my time there. Lately I have been having a little trouble getting psyched up before my workouts, its been like theres some little thing missing and I can't quite put my finger on it. Anyways my bis were pretty pumped, but my tris woah buddy. I ended up doing 5 sets of that superset exercise I do and my tris were just screaming when I was done, only sad thing is that it was the only tri exercise I tossed into the workout. All in all a decent workout.

[little rambo]

Day 44:Back and Abs

The Workout

Lat Pulldowns:
200x10
200x10
*Switch to reverse grip*
190x10
190x10

Barbell Rows:
225x10
225x10
*Yates Row*
225x10
135x20

One Arm DB Rows:
100x10
100x10
100x10
100x10

Deads:
315x5
315x5
315x5
225x10

Wide Grip Pull-ups:
x12
x12
x12

Animal Within
Pretty solid back day if I do say so myself. This is from yesterday and was the first official day of lifting at my home gym for the summer. I had a great pump throughout the entire workout, but my wrist was bugging me on the reverse lat pulldowns and also the Yates rows, something that could be a factor if I let it slide but I think I'll be OK. I tossed deads back into my workout again and it felt pretty good doing em, even though on the second set my first rep I lost my balance a little and almost toppled over lol. Just a pretty solid back day all around.

[little rambo]

Day 45:Wheels

The Workout

Squats:
135x10
225x10
275x10
275x10
*4 Sets of 10 with 135, NO REST*

Leg Press:
500x12
500x12
500x10
500x10

Leg Extensions:
18x15
18x15
18x15
18x15

Calf Raises:
500x20
500x20
500x20
*Immediately followed by*
BWx100

Animal Within
Pretty shitty leg day today. I just got back from the gym and am DEAD TIRED. I have been running since 11:30 thismorning with nothing in my system but a protein shake. I woke up and went and hit for a good couple hours then played catch with a football and shot around for another hour then played volleyball for like three hours, THEN I went to do legs...yeah not the smartest decision on my part. Overall I still had a pretty solid pump going in my legs, just the fact that I had absolutely no drive in the gym at all made the workout suck ass, and lately it seems like my workouts have been all in a fucking rut. Its like I get one good workout for every three, and that is no way to train. I need to get something to get me going again, whether it be supplement wise or what I don't know, but I deff think I need something. Overall a pretty weak workout by my standards.

[little rambo]

Day 46:Chest and Abs

The Workout

BB Bench:
245x10
275x6
300x3
315x2

Peck Decks:
180x10
180x10
180x10
180x10

Bent-Arm DB Pullovers:
80x8
80x8
80x8

Cable Crossovers:
65x12
65x10
*Last 2 Coming up*
55x10
55x10

Push Ups:
x40
x40
x40
x40

Animal Within
Pretty solid chest day here, this is from a couple workouts ago I have been pretty tied up with work and what not to post the workouts but they are coming right now. Anyways back to the workout, I felt good to start off and was pretty impressed with my numbers on flat BB bench. When I was doing 315 I got it the first time all me but needed some help for the second rep, but hey I'm still getting back into it. I had a pretty good pump throughout the whole workout as well, the only thing I have to complain about is that I have been getting annoying ass fucking pumps in my shoulders on chest day. It really has been pissing me the fuck off because I can't push as hard as I want to when my shoulders are basically so pumped they are locking up. Besides the annoying shoulder pumps the workout was top notch.

[little rambo]

Here comes a couple more workouts.

[little rambo]

Day 48:Guns

The Workout

Seated Alternating DB Curls:
50x10
50x10
50x8
50x7

Skull Crushers:
115x10
115x10
115x10

Tricep Pushdowns *Straight Bar*:
100x20
100x20
100x20
100x20
100x18
*Supersetted With Rope Grip Pushdowns*
80x15
80x15
80x15
80x14
80x12

Reverse Curls:
80x10
80x10
80x10
80x10

Forearms:
A mix between burnout wrist curls and a rope pullup.

Animal Within
Pretty solid arm day today, actually an amazing arm day compared to the ones I've been having as of late. Pumps were flat out SICK for the entire workout and I was loving every minute of it. My wrist has been hurting me as of late, my right one, and with me trying to jack up my bench and all I don't think its wise for me to do some of the arm exercises, like BB curls and EZ bar curls, that are going to affect my wrists status. Anyways I really had focused more on my tris for this one and man they were just getting straighted crushed. All in all a solid arm day.

[little rambo]

Day 49:Wheels

The Workout

Hack Squats:
225x15
275x12
315x10
315x10

Leg Press:
500x10
500x10
500x10
500x10

Leg Extensions:
18x15
18x15
18x15
18x15

Calf Raises:
500x20
500x20
500x20
*Immediately followed by*
BWx100

Animal Within
Great fucking leg day today, just great. I can't remember the last time I did Hack Squats, and I highly regret not doing them!! I'm deff switching it up with those and regular BB squats. The thing I love about Hack Squats is the the support so I can go ATG and not worry bout falling over, and its still putting a fucking workload on your legs. I had my CD blaring yesterday and when Till I Collapse came on I just dominated Leg Press, like it didn't stand a chance. My legs are sore as fuck today and I love every aching step I take. All in all a top notch fucking workout.

[Mr. Dead]

Solid session!!! Gotta love leg day!!! And it's nice to see someone else that hits 100's for calves...

[little rambo]

Solid session!!! Gotta love leg day!!! And it's nice to see someone else that hits 100's for calves...

Fuck bro those 100 BW raises might be the toughest part of my leg day.

[Mr. Dead]

I also hit them on leg extensions... I drop the wt down to between 50-30, depending how my quads feel... The burn and nausea are rather exquisite...

[little rambo]

I also hit them on leg extensions... I drop the wt down to between 50-30, depending how my quads feel... The burn and nausea are rather exquisite...

I'll have to try that sometime.

[Mr. Dead]

I'll have to try that sometime.

It's definitely intense...

[Hoomgar]

I'll have to try that sometime.

Be very careful, Mr. Dead is "the leg killer". You do need to be able to walk the next day after all ;)


LOL!

[Mr. Dead]

Be very careful, Mr. Dead is "the leg killer". You do need to be able to walk the next day after all ;)


LOL!

Walking is VERY over-rated... *L*

[Hoomgar]

Walking is VERY over-rated... *L*

See how he thinks? He isn't called Mr. Dead for nothing. You have been warned! LOL!

[Aggression]

Yo Little Rambo, how are you, brother? It was a pleasure meeting you at the National ABC. Good luck in your show.

[LittleMan55]

It was great meeting you at The Arnold! Keep putting in some serious work and good luck in your show.

[atrain11b]

AWESOME LEG DAY. Love the volume! Thought I was kicking it up a notch, looking at your workout I got some work to do. Keep it up.