"Power and Volume" - Jim's Journey

[Malloy1344]

hell yeah for 2 a day cardio (thats the lack of carbs talking)! Great progress though Jim. You are right the being strict all week gives you something to look forward to on Sunday.

Thanks bro! The Lack of carbs is saying " more cardio!!" Haha...


244.....hot damn

I soon will be hopping on that morning cardio train....not dieting just looking to shed a few

It's a lonely Train Mr. Wides. Please come join!!


good job w/ the cardio jim...2xdays is fucking hard

Thanks Grant, it's mentally tough, but its neccasary at this point

[Malloy1344]

Today was a surprisingly great session. Pissed at work, ran into my old friend Jeremy at Globo Gym. We were both hittin shoulders, so we got to it....

Smith Military Press: 135 x 20, 225 x 10, 245 x 8, 275 x 3( No idea where this strength came from)
Hammer BTN Press: 4 sets x 20-15 reps w/ 2pps. Just kept goin back and forth, little rest
Upright Rows: 95 x 15 for 2 sets, then 135 x 8 for 2 sets
Seated DB Laterals: 3 x 12(25,35,45)
Seated Lateral Machine: 2 x 15

Face Pulls: 4 x 10-15 reps
Hammer Shrug (seated): 5 x 20 w/ 2pps

The Volume master is back...haha....The high rep sets felt great today. My strength was also great. Only new addition was Natural Sterol, just started today......

[Vaze_06]

Today was a surprisingly great session. Pissed at work, ran into my old friend Jeremy at Globo Gym. We were both hittin shoulders, so we got to it....

Smith Military Press: 135 x 20, 225 x 10, 245 x 8, 275 x 3( No idea where this strength came from)
Hammer BTN Press: 4 sets x 20-15 reps w/ 2pps. Just kept goin back and forth, little rest
Upright Rows: 95 x 15 for 2 sets, then 135 x 8 for 2 sets
Seated DB Laterals: 3 x 12(25,35,45)
Seated Lateral Machine: 2 x 15

Face Pulls: 4 x 10-15 reps
Hammer Shrug (seated): 5 x 20 w/ 2pps

The Volume master is back...haha....The high rep sets felt great today. My strength was also great. Only new addition was Natural Sterol, just started today......

damn bro
thats some crazy wo
keep it up

[Roland]

Today was a surprisingly great session. Pissed at work, ran into my old friend Jeremy at Globo Gym. We were both hittin shoulders, so we got to it....

Smith Military Press: 135 x 20, 225 x 10, 245 x 8, 275 x 3( No idea where this strength came from)
Hammer BTN Press: 4 sets x 20-15 reps w/ 2pps. Just kept goin back and forth, little rest
Upright Rows: 95 x 15 for 2 sets, then 135 x 8 for 2 sets
Seated DB Laterals: 3 x 12(25,35,45)
Seated Lateral Machine: 2 x 15

Face Pulls: 4 x 10-15 reps
Hammer Shrug (seated): 5 x 20 w/ 2pps

The Volume master is back...haha....The high rep sets felt great today. My strength was also great. Only new addition was Natural Sterol, just started today......

You're strong as an ox bro...freaking machine, 275 on military!!!

[Malloy1344]

damn bro
thats some crazy wo
keep it up

Definitely! Thanks for comin by!


You're strong as an ox bro...freaking machine, 275 on military!!!

Thanks Roland, 275x3 was a big surprise....so was 225 for 10. Both PRs.

[LittleMan55]

Today was a surprisingly great session. Pissed at work, ran into my old friend Jeremy at Globo Gym. We were both hittin shoulders, so we got to it....

Smith Military Press: 135 x 20, 225 x 10, 245 x 8, 275 x 3( No idea where this strength came from)
Hammer BTN Press: 4 sets x 20-15 reps w/ 2pps. Just kept goin back and forth, little rest
Upright Rows: 95 x 15 for 2 sets, then 135 x 8 for 2 sets
Seated DB Laterals: 3 x 12(25,35,45)
Seated Lateral Machine: 2 x 15

Face Pulls: 4 x 10-15 reps
Hammer Shrug (seated): 5 x 20 w/ 2pps

The Volume master is back...haha....The high rep sets felt great today. My strength was also great. Only new addition was Natural Sterol, just started today......


Damn right bro! Great work... Its fun to be no carbs and toss some big weight around a lot of times isnt it? 275 x 3 YEAH BUDDY, LIGHT WEIGHT!

[Malloy1344]

Damn right bro! Great work... Its fun to be no carbs and toss some big weight around a lot of times isnt it? 275 x 3 YEAH BUDDY, LIGHT WEIGHT!

hahaha, thanks bro. Its exciting because I wonder what I can do when I have carbs again..

[Big Wides]

You are a freak....cardio king in the morning, weight slinger by night. Soild ass pressing big fella. We on the carb side of life would like to welcome you back anytime your ready....cause the weights are gonna fly when you do eat them again

[LittleMan55]

hahaha, thanks bro. Its exciting because I wonder what I can do when I have carbs again..

I think the same thing... I havent lost any strength to speak of, and on some lifts I have gained a lot of strenght. I love the fat loss, but man am I looking forward to carbs and seeing what kind of weight gets moved!

[Malloy1344]

You are a freak....cardio king in the morning, weight slinger by night. Soild ass pressing big fella. We on the carb side of life would like to welcome you back anytime your ready....cause the weights are gonna fly when you do eat them again
Thanks Wides. Took today off from Cardio all together. I haven't taken a full rest day since last sunday....felt like a rest was needed.


I think the same thing... I havent lost any strength to speak of, and on some lifts I have gained a lot of strenght. I love the fat loss, but man am I looking forward to carbs and seeing what kind of weight gets moved!

Hell yeah dude! Looking forward to it.

[B Con]

Damn Jim that was some ungodly strength on the militarys... very nice session and way to fire those delts.... Solid work as always brother. I love it when you just get that burst and feeling of massive strength.

[Malloy1344]

Damn Jim that was some ungodly strength on the militarys... very nice session and way to fire those delts.... Solid work as always brother. I love it when you just get that burst and feeling of massive strength.

Thanks bro. The delts are finally getting stonger/bigger.....

[ghost]

hey fucker. go pick up Battlefield Bad Company.. it is fucking awesome.

[Malloy1344]

hey fucker. go pick up Battlefield Bad Company.. it is fucking awesome.

That did look fun. I might be getting Grid first however..

[ghost]

That did look fun. I might be getting Grid first however..

gay. while the graphics were cool, the gameplay itself wasnt that great.

[Malloy1344]

gay. while the graphics were cool, the gameplay itself wasnt that great.

Your Gay, I liked it. LOL. It's fun to drive around crashing shit.

[Hoffdogg]

hey fucker. go pick up Battlefield Bad Company.. it is fucking awesome.


That did look fun. I might be getting Grid first however..
Just threw this in my Gamefly cue...hope those fuckers ship it next.

[Hoffdogg]

Today was a surprisingly great session. Pissed at work, ran into my old friend Jeremy at Globo Gym. We were both hittin shoulders, so we got to it....

Smith Military Press: 135 x 20, 225 x 10, 245 x 8, 275 x 3( No idea where this strength came from)
Hammer BTN Press: 4 sets x 20-15 reps w/ 2pps. Just kept goin back and forth, little rest
Upright Rows: 95 x 15 for 2 sets, then 135 x 8 for 2 sets
Seated DB Laterals: 3 x 12(25,35,45)
Seated Lateral Machine: 2 x 15

Face Pulls: 4 x 10-15 reps
Hammer Shrug (seated): 5 x 20 w/ 2pps

The Volume master is back...haha....The high rep sets felt great today. My strength was also great. Only new addition was Natural Sterol, just started today......damn and I am all excited on my 170lb Smith Press...LOL Strong MF

[Malloy1344]

damn and I am all excited on my 170lb Smith Press...LOL Strong MF

Thanks bro! It was a surprise to me. Never hit that heavy on the smith. The jump from 135 to 225 was a good plan for me, no wasted energy.

Felt sooo good to be off today. No nothing. I needed the rest, I felt worn out. No rest since last sunday, 2 a day cardios, Gotta recup a bit. Feeling better and ready to attack tommorow morning

[Malloy1344]

I laughed at 9am when I saw these..

http://upload.spankdu.com/files/motivator3677063ew4.jpg

http://upload.spankdu.com/files/1z330i0.jpg

[LittleMan55]

I laughed at 9am when I saw these..

http://upload.spankdu.com/files/motivator3677063ew4.jpg

http://upload.spankdu.com/files/1z330i0.jpg

LMAO!!!! I about fell out of my chair...

[Malloy1344]

Back and Biceps tonight solo. Great session. Strength is feeling high. Natural Sterol is really a no joke product. It makes a massive difference....

High Hammer Pulldown(1 arm): warmups, 4pps x 8, 4pps/quarter x 6
Reverse Grip Hammer Pulldown: 3 x 12-6
Standing Bent Over DB Rows: warmups, 100s x 12, 110s x 10, 120s x 8
Dual Pulley Cable Row: 3 x 12
Front Pulldown to chest(no leg support): 3 x 12

EZ Bar Curl: 4 x 12
Cybex Preacher Curl: 3 x 12-8
Freemotion Cable: 3 x 10

My biceps had no juice left today. They were definitely pumped though. The DB Rows were a new move to me, and I really liked them.

[Vaze_06]

Back and Biceps tonight solo. Great session. Strength is feeling high. Natural Sterol is really a no joke product. It makes a massive difference....

High Hammer Pulldown(1 arm): warmups, 4pps x 8, 4pps/quarter x 6
Reverse Grip Hammer Pulldown: 3 x 12-6
Standing Bent Over DB Rows: warmups, 100s x 12, 110s x 10, 120s x 8
Dual Pulley Cable Row: 3 x 12
Front Pulldown to chest(no leg support): 3 x 12

EZ Bar Curl: 4 x 12
Cybex Preacher Curl: 3 x 12-8
Freemotion Cable: 3 x 10

My biceps had no juice left today. They were definitely pumped though. The DB Rows were a new move to me, and I really liked them.

if i was able to row with 120s DB... i probably would like them also =p
solid wo bro

[T o m m Y]

I laughed at 9am when I saw these..

http://upload.spankdu.com/files/motivator3677063ew4.jpg

http://upload.spankdu.com/files/1z330i0.jpg

god she is so hot

[Vaze_06]

god she is so hot

heard it was photoshop...
Just kidding
think she does exist lol

[Malloy1344]

if i was able to row with 120s DB... i probably would like them also =p
solid wo bro

Thanks! The 120s were a tough set, but grinded through.


god she is so hot

LOL, i know bro, I love her.

[Malloy1344]

Finally off Keto. I'm so glad. Had carbs today, and its so great to be back into it. I can have my Torrent again :)

DB Bench: warmups, 80 x 15, 100 x 12, 120 x 7
Incline Smith: 4 x 15-8 reps
Pec Dec Superset w/ Chest Press: 3 sets x 15-10 reps
Dips: BW x 10-8 reps

Close Grip Bench: 3 sets x 10-8
Reverse Pressdown superset w/ Overhead rope extensions : 3 x 20-10 reps

30 minutes on the Stairs, brutal cardio, I was drenched. I might start training MMA in my spare time too.........

Welcome back carbs!!!

[Rexor91]

Finally off the Diet!? luck ass, I start back tomorrow.... turned my 2 weeks of freedom into 3 lol. What was your total loss from keto?

[Pizzalamp]

enjoy dem carbs

[Malloy1344]

Finally off the Diet!? luck ass, I start back tomorrow.... turned my 2 weeks of freedom into 3 lol. What was your total loss from keto?

Hell yeah bro, done with it!! I dropped 22lbs in 8 weeks.


enjoy dem carbs

Will do bro!!

[LittleMan55]

Great chest day Jim!

22 pounds in 8 week is serious good... I got 26 in 8 (all my Dreadmill love I think), so one thing is for certain the diet works and works well!

Hell yeah for carbs! I'm off keto too and will enjoy my Torrent this evening for sure!!!

I LOVE CARBS!

[Malloy1344]

Box Squats: warmups, 275 x 5, 315 x 3, 365 x 1, 315 x 5
Leg Press: 5pps x 20, 6pps x 20, 7pps x 20, 8pps x 15
Leg Extensions: 4 sets x 25 - 10reps

Standing Leg Curls: 4 x 15-10
Laying Leg Curl: 4 x 12-10

Seated Calf Raises: 5 x 25-15

The pump in my legs was insane, not used to having the carbs and it was great......

Diet

8am: 2 scoops whey w/ 1tbsp natty peanut butter
11am: 8oz chicken w/ 1 cup rice
2pm: 8oz chicken w/ cashews
5pm: 8oz chicken w/ 1 cup rice
Post WO: Torrent
9pm: 2 scoops whey w/ natty peanut butter
11pm: 8 oz steak w/ spinach and extra virgin olive oil

[Vaze_06]

glad your enjoying your carbs
nice leg wo

[Rexor91]

You mix anything with that evoo for dressing... maybe like a vinegarette or something?

[Malloy1344]

Great chest day Jim!

22 pounds in 8 week is serious good... I got 26 in 8 (all my Dreadmill love I think), so one thing is for certain the diet works and works well!

Hell yeah for carbs! I'm off keto too and will enjoy my Torrent this evening for sure!!!

I LOVE CARBS!

Me too bro! Thanks for the encouragement!!


glad your enjoying your carbs
nice leg wo

Will do! Thanks!


You mix anything with that evoo for dressing... maybe like a vinegarette or something?

Usually just red wine....nothing else...It's definitely not delicious, LOL

[ghost]

nice job on squats... NICE.

[Malloy1344]

nice job on squats... NICE.

Thanks Bro! I gotta get that number up....squats seems like the one exercises I can't improve on.

[Malloy1344]

Gonna hit up 45 minutes or so on the Stairmaster tonight. Gonna do 3 days of cardio a week, just to keep the heart healthy while I attempt to add some size back on and strength.

Diet plan for today:

8am: 2 scoops whey w/ 1tbsp Natty PB
11am: 7oz lean ground turkey Chili w/ 1 cup white rite
2pm: SAme as 11am
5pm: same as 11am and 2pm
8pm: 8oz Steak w/ Veggies
11pm: 2 scoops whey w/ 1 tbsp Natty PB.

[LittleMan55]

Damn good leg day Jim! Solid work all over.... Bro just keep doing squats that is the only way to improve on them. Or so it is for me.

[ghost]

Thanks Bro! I gotta get that number up....squats seems like the one exercises I can't improve on.

do you use knee wraps?

[Big Wides]

Soild leg day Jim, and your done with the diet....damn I leave for a couple of days and your eating carbs....nice

Time to get bigger!

[Malloy1344]

Damn good leg day Jim! Solid work all over.... Bro just keep doing squats that is the only way to improve on them. Or so it is for me.

Pretty much dude, Im gonna keep it up and just rotate box squatting, heavy squatting and high volume squatting....somethings gotta give...


do you use knee wraps?
nah, I never wrap. I try to not use a belt either until I absolutely need it. I do use wrist wraps tho, LMAO. I hold the bar so far back and my wrists fucking hurt..


Soild leg day Jim, and your done with the diet....damn I leave for a couple of days and your eating carbs....nice

Time to get bigger!

Thanks bro! All done, it's time to add some clean size this time. No sloppy gains like last time.

[ghost]

what kind of wrist wraps do you use? and honestly, you should try and use some knee wraps, you will see a huge difference in your squats.

[Malloy1344]

what kind of wrist wraps do you use? and honestly, you should try and use some knee wraps, you will see a huge difference in your squats.

Maybe I'll give them a shot.....

I have a pair of 12" Inzers. Great wrap, I love them.

[Rexor91]

I can't squat in knee wraps... that shit about makes me pass out, I tried it once with Byrd when I lived in the dirty and we were training. I about collapsed with 500+ on my back, scared the fuck straight out of me

[mchik]

Seems like everything is still going well for you Jim. Glad you can have carbs now LOL. I still have 6.5 more weeks...damn!

[Malloy1344]

I can't squat in knee wraps... that shit about makes me pass out, I tried it once with Byrd when I lived in the dirty and we were training. I about collapsed with 500+ on my back, scared the fuck straight out of me

Not good bro, glad your ok from that.


Seems like everything is still going well for you Jim. Glad you can have carbs now LOL. I still have 6.5 more weeks...damn!

I know! I'm excited. Keep goin strong Sumer, anxious to see the results.

[Malloy1344]

30 minutes on the Stair Mill last night....that thing is fucking killer...

Diet Today:

8am : 2 scoops whey 2/ natty peanut butter
11am: 8oz chicken w/ 1 cup rice
2pm: same as 11am
5pm: same as 11am and 2pm
8pm: Post Workout Torrent
9pm: 8oz steak w/ brocolli
11pm: 2 scoops whey w/ natty PB


Hittin Delts/Traps tonight..

[Malloy1344]

Good session tonight. Smoked the shoulders...

BTN BB Press: 4 sets, 135 x 12, 155 x 10, 185 x 6, 185 x 5
Seated Side Laterals: 25 x 20, 35 x 20, 45 x 15, 55 x 10
Hang Clean N' Press: 135 x 6, 135 x 6, 155 x 5
Front Straight Bar Cable Raise: 3 x 12
Seated Lateral Machine: 3 x 20-10 reps

Bent Over DB Raises: 4 x 15-10 reps

BB Shrugs: 4 x 15-10 reps

[ghost]

nice job brother.. keep hitting it hard

carbs are helping you arent they . lol.

[Sir J-Werk]

I'm waiting for an "Ode to CARBS" lol

[Malloy1344]

nice job brother.. keep hitting it hard

carbs are helping you arent they . lol.


I'm waiting for an "Ode to CARBS" lol

I'm definitely seeing the difference. I can do crazy volume again with no issues. My muscles are not fatiguing anywhere near as fast as before. Thanks guys!

[mjsef88]

Well I've seen your name a ton of times in Rexor's and Rcrott1's logs, so I figued I'd check you out.

And I'm definately stubbed.

[Big Wides]

heavy ass seated side raises and hang clean/press....damn good job Jim. Lots of work for shoulders done by the volume freak himself

[LittleMan55]

thats a shoulder slaughtering! great work as always Jim... yeah buddy to carbs, they have fueled some good wo for me this week too.

[Malloy1344]

Well I've seen your name a ton of times in Rexor's and Rcrott1's logs, so I figued I'd check you out.

And I'm definately stubbed.
Thanks for swingin by bro! looking forward to seein you around.


heavy ass seated side raises and hang clean/press....damn good job Jim. Lots of work for shoulders done by the volume freak himself
Thanks Wides, the Clean/Press was a new move for me. I must say I liked it. Wasn't easy with the pre exhaust from laterals tho..


thats a shoulder slaughtering! great work as always Jim... yeah buddy to carbs, they have fueled some good wo for me this week too.

Hell yeah Broc. The carbs are amazing. Volume city!

[Rexor91]

Good session tonight. Smoked the shoulders...

BTN BB Press: 4 sets, 135 x 12, 155 x 10, 185 x 6, 185 x 5
Seated Side Laterals: 25 x 20, 35 x 20, 45 x 15, 55 x 10
Hang Clean N' Press: 135 x 6, 135 x 6, 155 x 5
Front Straight Bar Cable Raise: 3 x 12
Seated Lateral Machine: 3 x 20-10 reps

Bent Over DB Raises: 4 x 15-10 reps

BB Shrugs: 4 x 15-10 reps


Nice son... that's what I'm talkin about. Welcome back! lol

[ghost]

rex, jim.... cod4 tonight, you both down?

[Rexor91]

rex, jim.... cod4 tonight, you both down?

MAYBE... depends on when I get out of the gym. Dont have much else planned though

[Malloy1344]

rex, jim.... cod4 tonight, you both down?

I guess i can take a few minutes out of the day to kick your asses :)

LMAO

[Rexor91]

Oh no you didn't!?

[ghost]

I guess i can take a few minutes out of the day to kick your asses :)

LMAO

shiiiiiiit. you gonna join us? ill knife you like i did rex. lol.

[mjsef88]

shiiiiiiit. you gonna join us? ill knife you like i did rex. lol.

damnit I need my wireless router fixed!!!!!

[Rexor91]

I blew you the hell up with a rocket launcher too ho... didn't knife me, knifed my little bro. I move with grace, cant touch this

[Rexor91]

damnit I need my wireless router fixed!!!!!

Hook that shit straight up to the xbox son!

[Pizzalamp]

happy 4th bro

[Malloy1344]

Whats up everyone. Sorry I've been MIA, been really busy with things...

Friday night = Back/Biceps

Reverse Grip Pulldowns: 5 sets x 15-6 reps. Last set w/ stack
Rack Pulls: warmups, 405 x 5, 495 x miss ( wtf??) 405 x 10
Hammer Iso Row: 4 sets x 10. Hit 5pps x 10 for last.
One Arm Cable Rows: 3 sets x 12 reps

BB Curls: 3 sets x 15 reps
Seated DB Curls: 3 x 12 reps ( did these with 1 left, 1 right, 1 dual = 1 rep)
Rope Curls : 3 x 15

30 minutes on stairmaster

Sunday Morning = chest

Flat Bench: warmups, 225 x 10, 245 x 8, 275 x 4, 225 x 13, 135 x 30
Incline DBs: 4 x 12-6 reps
Decline X Overs: 3 x 15-12
Dips: 3 x 12-8 reps

30 minutes cardio on the stairmaster.

My Bench SUCKED on the first few sets......BUT i figured out why. The rings on the bar at LA Fitness and Level 5 are different. I was too wide on my first few sets today. Once I moved it inside, I got my power groove back, but I was already smoked from the early fucked up sets. Boards next week..

[mcbeast]

Thats a whole lot of 225'in...

[Malloy1344]

Thats a whole lot of 225'in...

Thanks bro. Good to see you stop by! 225 must be a 20 repper soon. I think I could have done it today if I didnt burn out with the messed up grip placement earlier in the session.

[mcbeast]

Thanks bro. Good to see you stop by! 225 must be a 20 repper soon. I think I could have done it today if I didnt burn out with the messed up grip placement earlier in the session.

225x13 is my pr,and they were speed reps.Ha,im sure youve hit 315 for a couple right?

[Malloy1344]

225x13 is my pr,and they were speed reps.Ha,im sure youve hit 315 for a couple right?

yeah, I hit 315 for 5 before I dieted down, after the diet my bench struggled. Starting to get back up now. Ive gotten 225 for 18 as my PR

[mcbeast]

yeah, I hit 315 for 5 before I dieted down, after the diet my bench struggled. Starting to get back up now. Ive gotten 225 for 18 as my PR

Great stuff,what do you weigh now?

[Malloy1344]

Great stuff,what do you weigh now?

Bout 245, came down from 265.......I'm gonna try to hold steady here, maybe drop to 240, and just focus on getting my strength back. I'm not so concerned about the weight loss, because I have a long way to go before I'm where I want. The diet was just to loose some unwanted fat, and be healthier.

[mcbeast]

Bout 245, came down from 265.......I'm gonna try to hold steady here, maybe drop to 240, and just focus on getting my strength back. I'm not so concerned about the weight loss, because I have a long way to go before I'm where I want. The diet was just to loose some unwanted fat, and be healthier.

Yeah,overall health is important.

[Malloy1344]

Hope everyone enjoyed their holiday weekend. Back to the grind today.....painful to say the least..

My chest is fucking sore as hell, so are my delts...fuck.

[mcbeast]

Hope everyone enjoyed their holiday weekend. Back to the grind today.....painful to say the least..

My chest is fucking sore as hell, so are my delts...fuck.

Me too,from saturday.Ha.

[Rexor91]

Hope everyone enjoyed their holiday weekend. Back to the grind today.....painful to say the least..

My chest is fucking sore as hell, so are my delts...fuck.

Dude you ain't lyin'... it was hard wakin' up this morning lol, had guns on Sat. They are still feelin' good, got chest and Tri's tonight.. what you got on the agenda?

[Ricky P]

Thanks bro. Good to see you stop by! 225 must be a 20 repper soon. I think I could have done it today if I didnt burn out with the messed up grip placement earlier in the session.

That's some big boy lifting right there, Jim! Good shit, glad to see you're still dominating.

[Malloy1344]

Me too,from saturday.Ha.
Ha, nice bro!


Dude you ain't lyin'... it was hard wakin' up this morning lol, had guns on Sat. They are still feelin' good, got chest and Tri's tonight.. what you got on the agenda?
The dreaded day, Legs tonight..


That's some big boy lifting right there, Jim! Good shit, glad to see you're still dominating.

Thanks Ricky, lookin to become a freak someday.

[Rexor91]

Ouch.. legs hurt, especially on today lol. It'll prob all change once you get started though

[Malloy1344]

First time doin Arms alone in like a year....

Standing Alternate DB Curls: 5 sets x 12-6 reps. Ended w/ 65s for 6
Scott Preacher Curl: 4 x 12-10 reps
Seated Hammers: 3 x 12
One Arm Cable Concentration Curl: 3 x 10

Straight Bar Pressdowns: 4 sets x 30-20 reps. Last set w/ stack + 45lb plate for 20.
Decline Skulls: 3 x 20-10 reps (60,80,100)
Overhead DB Extensions: 3 x 12-10 reps (25,35,45)
Reverse Grip Pressdown: 3 x 12-10 reps

Behind Back Wrist Curls: 4 x 15-10 reps.

My arms were smoked...I was surprised that my triceps had the power even after doing Chest on Sunday.

[mjsef88]

First time doin Arms alone in like a year....

Standing Alternate DB Curls: 5 sets x 12-6 reps. Ended w/ 65s for 6
Scott Preacher Curl: 4 x 12-10 reps
Seated Hammers: 3 x 12
One Arm Cable Concentration Curl: 3 x 10

Straight Bar Pressdowns: 4 sets x 30-20 reps. Last set w/ stack + 45lb plate for 20.
Decline Skulls: 3 x 20-10 reps (60,80,100)
Overhead DB Extensions: 3 x 12-10 reps (25,35,45)
Reverse Grip Pressdown: 3 x 12-10 reps

Behind Back Wrist Curls: 4 x 15-10 reps.

My arms were smoked...I was surprised that my triceps had the power even after doing Chest on Sunday.


TONS of volume in there too. Good shit man. Gotta love an almost borderline ego-trip of having completely pumped up arms.

[mcbeast]

Very very nice..

[Pizzalamp]

First time doin Arms alone in like a year....

Standing Alternate DB Curls: 5 sets x 12-6 reps. Ended w/ 65s for 6
Scott Preacher Curl: 4 x 12-10 reps
Seated Hammers: 3 x 12
One Arm Cable Concentration Curl: 3 x 10

Straight Bar Pressdowns: 4 sets x 30-20 reps. Last set w/ stack + 45lb plate for 20.
Decline Skulls: 3 x 20-10 reps (60,80,100)
Overhead DB Extensions: 3 x 12-10 reps (25,35,45)
Reverse Grip Pressdown: 3 x 12-10 reps

Behind Back Wrist Curls: 4 x 15-10 reps.

My arms were smoked...I was surprised that my triceps had the power even after doing Chest on Sunday.
great job! i did arms too!

[Rexor91]

What the hell happened to leg day?

[Malloy1344]

TONS of volume in there too. Good shit man. Gotta love an almost borderline ego-trip of having completely pumped up arms.
Definitely bro, I missed those full arm pumps!


Very very nice..
Thanks dude!


great job! i did arms too!
Haha, monday = curls for the girls


What the hell happened to leg day?

I forgot I changed my routine, LOL. Legs are tonight.

[Malloy1344]

Measured the guns today, there tippin over the 19 inch mark now. Like 19 1/8. Stoked to see I didn't loose size dieting

[ghost]

Measured the guns today, there tippin over the 19 inch mark now. Like 19 1/8. Stoked to see I didn't loose size dieting

awesome brother!

[Big Wides]

Measured the guns today, there tippin over the 19 inch mark now. Like 19 1/8. Stoked to see I didn't loose size dieting

Damn Jim, got some big ass guns man.....its nice to see all that hard work paying off either in the scale or tape.

[Malloy1344]

awesome brother!


Damn Jim, got some big ass guns man.....its nice to see all that hard work paying off either in the scale or tape.

Thanks guys! It's weird, when I started training my arms were my biggest weak point, and they've developed into one of my best now. Now if my damn chest will get on the bandwagon and catch up!

[Sir J-Werk]

Thanks guys! It's weird, when I started training my arms were my biggest weak point, and they've developed into one of my best now. Now if my damn chest will get on the bandwagon and catch up!

I know what you mean too.... Only my arms AND my chest need to catch up.... Along with my back, and shoulders, and legs. lol....

[Rexor91]

Measured the guns today, there tippin over the 19 inch mark now. Like 19 1/8. Stoked to see I didn't loose size dieting

I got rid of arm day once, lasted 2 weeks lol... i love arm day, as do all the gym rats who do arms like 3 times a week lol

[Enforcer]

Measured the guns today, there tippin over the 19 inch mark now. Like 19 1/8. Stoked to see I didn't loose size dieting

Damn son. Doing work. Thats what I like to see.

[ghost]

i definitely need to get my numbers on chest up.

[Malloy1344]

I know what you mean too.... Only my arms AND my chest need to catch up.... Along with my back, and shoulders, and legs. lol....


I got rid of arm day once, lasted 2 weeks lol... i love arm day, as do all the gym rats who do arms like 3 times a week lol


Damn son. Doing work. Thats what I like to see.


i definitely need to get my numbers on chest up.

Thanks alot guys! Means alot, trying to put some work in here......

Did legs tonight.....let me tell you. I'm really getting frustrated. I cannot fucking get more strength in my squats. I have thrown EVERYTHING at my legs. Dropsets, supersets, low reps, high reps, circuits. WTF?!@#$!@ I'm really starting to loose my mind....

Squats: warmups, 4 x 7-5 reps w/ 315 ( so weak, disgusting)
Leg Press: I was fucking pissed here, warmed up.....3 sets x 20-6 reps. Was at 10pps for 6....then I immediately got up, stripped off 2pps, went to failure, got up, stripped 2 more pps....kept this going until I was at 2pps. Failed at every fucking set, and I almost puked
Single Leg Extensions: 3 x 12
LEg Curl: 4 x 15-8 reps
Stiff Leg Deads: 4 x 12-8 reps
Seated Calf raises: 5 x 20

So dissappointed, and frustrated with my leg developement.....might lay off squatting for a bit.....its the only thing I haven't done..

[mcbeast]

Take a week or two off squats..

Focus on leg presses,then come back stronger..

Your cns might need a rest..

Good work tho,not gonna lie..

[eblnyc]

that was still a damn fine leg session mr volume..don't worry they will grow..work and paitence my friend...

[Malloy1344]

Take a week or two off squats..

Focus on leg presses,then come back stronger..

Your cns might need a rest..

Good work tho,not gonna lie..

Thanks bro. Gonna take that advice...


that was still a damn fine leg session mr volume..don't worry they will grow..work and paitence my friend...

Thanks girl, tryin my best to make the best of what I can do for the day.

[Malloy1344]

Today was an OK session....ups and down..

BTN BB Press: 135 x 12, 155 x 10, 185 x 6, 185 x 6 (lame)
Weird Press Machine: 4 x 15-10 reps
Standing One Arm Laterals: 4 x 15-10 reps. Did 60s for last set, definitely a PR.
Upright Rows: 95 x 12, 135 x 8, 135 x 10
Behind The Back Cable Laterals: 3 x 12

Seated Calf Press: 4 x 20-12 reps

30 minutes on the stairmaster....

My legs were in fucking agony from Tuesday. I could barely move on that fucking thing. Pain and Agony.........

[Lowdown5]

Looks pretty good to me Jimmy.

[eblnyc]

that was a solid training session..

[Big Wides]

Today was an OK session....ups and down..

BTN BB Press: 135 x 12, 155 x 10, 185 x 6, 185 x 6 (lame)
Weird Press Machine: 4 x 15-10 reps
Standing One Arm Laterals: 4 x 15-10 reps. Did 60s for last set, definitely a PR.
Upright Rows: 95 x 12, 135 x 8, 135 x 10
Behind The Back Cable Laterals: 3 x 12

Seated Calf Press: 4 x 20-12 reps

30 minutes on the stairmaster....

My legs were in fucking agony from Tuesday. I could barely move on that fucking thing. Pain and Agony.........

Life is full of strikes and gutters, ups and downs (thank you Big Lebowski). One hell of a session there Jimbo and the legs still sore from Tuesday, thats good work was done. Going to be sore from this one as well.....keep trucking in the land of Mickey Mouse

[Pizzalamp]

i hear ya on ups and downs jim...even if its the down all the time we gotta think like were up

great workout bro

[Malloy1344]

Looks pretty good to me Jimmy.

Thanks John! Great to hear from you friend.


that was a solid training session..
Thanks girl.


Life is full of strikes and gutters, ups and downs (thank you Big Lebowski). One hell of a session there Jimbo and the legs still sore from Tuesday, thats good work was done. Going to be sore from this one as well.....keep trucking in the land of Mickey Mouse
Definitely in pain Wides. My whole body is in agony. The land of mickey mouse runs wild..


i hear ya on ups and downs jim...even if its the down all the time we gotta think like were up

great workout bro

Thanks Grant, I try to stay positive as much as possible.

[Malloy1344]

Back/Rear Delts

NOTE: My right adducter is in agony. I am still limpin around my wheel session tuesday..

Jailhouse T-Bars: 5 sets, 5pies x 12, 6 pies x 10, 7 pies x 2 (Couldn't get off the ground with my leg, it sucked) Dropped to 4pies for 20

Bent over BB Rows: warmups, 275 x 12, 315 x 10
Front Pulldowns: 4 sets x 12-6 reps
Close Grip Pulldowns: 3 sets x 12 reps
BB Rows: 140s x 12 for 2 sets

Face Pulls: 4 x 15-12 reps
Seated Bent Over Laterals: 3 x 12 reps

[ghost]

great job, even when in pain!!

[Malloy1344]

Had an ok chest day today. Much better than last week. Making strides...

Board Press ( 1 Board) warmups, 275 x 5 ( smoked) 315 x 3, 315 x 2) Then dropped to 225 for 15 clean, exposive reps, +2 from last week.

Incline Bench: 4 x 12-5 reps
Crossovers: 3 x 15

DB Shrugs: 4 x 15

Good day overall, my strength on bench is coming back slowly.....

[Malloy1344]

great job, even when in pain!!

Thanks Rob, this whole week has been full of pain, LOL

[ghost]

Thanks Rob, this whole week has been full of pain, LOL

usually is. lol.

[LittleMan55]

Great job on chest Jim!

[eblnyc]

great job malloy aka mr volume!!!

[Malloy1344]

usually is. lol.
Wouldn't have it any other way!! haha.


Great job on chest Jim!
Thanks Broc!! Not my best, but getting back...


great job malloy aka mr volume!!!
Thanks girl...even though it was a low volume day.

[mcbeast]

Nice Nice..

[Malloy1344]

I'm sorry I haven't been checking in lately....busy at work, and some stuff goin on in the life...

BB Curls: warmups, 95 x 15, 135 x 6, 95 x 15
Cross Body Hammers: 4 x 12-10 reps, 60s for 12 then 70s for 10
Spider Curls: 3 x 12-15
Hercules Curls: 3 x 15

V-bar Pressdown: 4 sets x 30-20 reps last w/ 220lbs for 20
JM Press: warmups, 185 x 12, 225 x 8 ( haven't lost power here)
Incline DB Skullcrushers: 3 x 12-8 reps
Kickbacks: 3 x 12

Solid day, moved good weight. Off to bed and to recover!

[mcbeast]

I'm sorry I haven't been checking in lately....busy at work, and some stuff goin on in the life...

BB Curls: warmups, 95 x 15, 135 x 6, 95 x 15
Cross Body Hammers: 4 x 12-10 reps, 60s for 12 then 70s for 10
Spider Curls: 3 x 12-15
Hercules Curls: 3 x 15

V-bar Pressdown: 4 sets x 30-20 reps last w/ 220lbs for 20
JM Press: warmups, 185 x 12, 225 x 8 ( haven't lost power here)
Incline DB Skullcrushers: 3 x 12-8 reps
Kickbacks: 3 x 12

Solid day, moved good weight. Off to bed and to recover!

awesome work brotha.

[mjsef88]

Hercules Curls: 3 x 15


solid workout. Are those done in a cable machine. You grab the handles like you would for crossovers, but instead you just kind of do a front-double bi pose?

[Pizzalamp]

I'm sorry I haven't been checking in lately....busy at work, and some stuff goin on in the life...

BB Curls: warmups, 95 x 15, 135 x 6, 95 x 15
Cross Body Hammers: 4 x 12-10 reps, 60s for 12 then 70s for 10
Spider Curls: 3 x 12-15
Hercules Curls: 3 x 15

V-bar Pressdown: 4 sets x 30-20 reps last w/ 220lbs for 20
JM Press: warmups, 185 x 12, 225 x 8 ( haven't lost power here)
Incline DB Skullcrushers: 3 x 12-8 reps
Kickbacks: 3 x 12

Solid day, moved good weight. Off to bed and to recover!
great!!

[Malloy1344]

awesome work brotha.
Thanks bro!


solid workout. Are those done in a cable machine. You grab the handles like you would for crossovers, but instead you just kind of do a front-double bi pose?
Bingo, an oldie but goodie!


great!!

Thanks Grant!

[IRBS]

Had an ok chest day today. Much better than last week. Making strides...

Board Press ( 1 Board) warmups, 275 x 5 ( smoked) 315 x 3, 315 x 2) Then dropped to 225 for 15 clean, exposive reps, +2 from last week.

Incline Bench: 4 x 12-5 reps
Crossovers: 3 x 15

DB Shrugs: 4 x 15

Good day overall, my strength on bench is coming back slowly.....

Nice pressin Jim!

[LittleMan55]

I'm sorry I haven't been checking in lately....busy at work, and some stuff goin on in the life...

BB Curls: warmups, 95 x 15, 135 x 6, 95 x 15
Cross Body Hammers: 4 x 12-10 reps, 60s for 12 then 70s for 10
Spider Curls: 3 x 12-15
Hercules Curls: 3 x 15

V-bar Pressdown: 4 sets x 30-20 reps last w/ 220lbs for 20
JM Press: warmups, 185 x 12, 225 x 8 ( haven't lost power here)
Incline DB Skullcrushers: 3 x 12-8 reps
Kickbacks: 3 x 12

Solid day, moved good weight. Off to bed and to recover!

Great work as always Jim! Good weight indeed.

[Big Wides]

Your not allowed to be busy, didnt anyone tell you that? ha

Soild sessions Jim, strength looks like its going well and coming back with a vengance.

[B Con]

Nice arm day... I hope everything going on gets settled Jim and wish you the best... way to keep in there and keeping to it...

[Malloy1344]

Nice pressin Jim!

Thank bro!


Great work as always Jim! Good weight indeed.

Good weight, not nowhere near monster weight, which is the goal. I wanna JM Press 275 for a couple...

Your not allowed to be busy, didnt anyone tell you that? ha

Soild sessions Jim, strength looks like its going well and coming back with a vengance.

Thanks Wides, I surprised even myself by doing a dedicated arm day. It's amazing the strength difference as opposed to hitting them after another body part.


Nice arm day... I hope everything going on gets settled Jim and wish you the best... way to keep in there and keeping to it...

Things are good my friend, thank you for checking in.....

I actually might have a new girl in the life...been spending alot of time with her when I'm not throwing iron....

[T o m m Y]

solid work dude!

keep it up!

[Malloy1344]

solid work dude!

keep it up!

Thanks bro!

[Malloy1344]

Did kind of a deload week for legs. I was sore for 6 days last week, and I had no energy last night....just got the work done..

SLDL : 5 sets, warmups then 275 for 12, 315 for 10
Laying Ham Curls: 4 x 12-6 reps
Leg Extensions: 4 x 20-10 reps
Single Leg Press: 4 sets, 3pps x 12, 4pps x 6
Hack Squats: 4 x 10-6 reps. 3pps x 8, 3pps/quarter x 6

Seated Calf RAises: 4 x 20-15 reps

Really didn't have much juice. I felt lethargic and disoriented. I need to rethink my pre workout supplement, because it's not doing the trick. Might be time to get back on Shock....

[mcbeast]

Well i hope you have no juice!!

Haha,good work regardless brotha.

[LittleMan55]

Solid work Jim! Way to listen to your body and not really hammer it when it wasnt ready for it. Back on ST? Oh yeah!

[Pizzalamp]

Did kind of a deload week for legs. I was sore for 6 days last week, and I had no energy last night....just got the work done..

SLDL : 5 sets, warmups then 275 for 12, 315 for 10
Laying Ham Curls: 4 x 12-6 reps
Leg Extensions: 4 x 20-10 reps
Single Leg Press: 4 sets, 3pps x 12, 4pps x 6
Hack Squats: 4 x 10-6 reps. 3pps x 8, 3pps/quarter x 6

Seated Calf RAises: 4 x 20-15 reps

Really didn't have much juice. I felt lethargic and disoriented. I need to rethink my pre workout supplement, because it's not doing the trick. Might be time to get back on Shock....
hey man we all have those days...at elast u worked out...still looked damn good to me

[Malloy1344]

Well i hope you have no juice!!

Haha,good work regardless brotha.

Thanks bro! Much appreciated.


Solid work Jim! Way to listen to your body and not really hammer it when it wasnt ready for it. Back on ST? Oh yeah!

Got a new pre-workout thing going on. Great shit...


hey man we all have those days...at elast u worked out...still looked damn good to me

Thanks Grant, always great to see you stop by.

[Malloy1344]

Delts/Calves

Did a new pre workout thing today, and DAMN it kicked ass...

Standing Push Press: 135 x 12, 165 x 10, 185 x 6, 185 x 6
Seated DB Press: 70s for 15, 90s for 7 then another set of 7
Seated Side Lateral Gauntlet: 40s for 8, 25s for 8, 20s for 8 then 10s for 16.....did this dropset 3 times through.
Side Cable Laterals: 3 x 12
Front DB Raises: 3 x 10 w/ 40s

Seated Calf Press: 4 x 20-12 reps

My shoulders are still pumped...and its 5 hours later.......Awesome intensity today..

[LittleMan55]

Great work Jim! Strong with those standing shoulder presses. Guantlet sounds sweet!

[Malloy1344]

Great work Jim! Strong with those standing shoulder presses. Guantlet sounds sweet!

Thanks bro. I love the gauntlet on the side delts. I wanted 30s instead of 25s for the first drop, but they were in use sadly.

[Big Wides]

New preworkout thing you say.....looks like it worked well. Nice session and the gaultnet sounds like fun, might have to steal that

[Malloy1344]

New preworkout thing you say.....looks like it worked well. Nice session and the gaultnet sounds like fun, might have to steal that

Yes sir, a new addition has made a difference. You will love the Gauntlet....always a fun time...Thanks as always brother.

[Malloy1344]

Another solid session tonight..

Close Grip Pulldowns: 5 x 15-5 reps. last w/ stack for 5
Reverse Grip BB Rows: warmups, 225 x 15, 275 x 12, 315 x 10
Reverse Grip Hammer Pulldown ( 1arm): 4 x 12-10 reps. last w/ stack
Wide Grip Cable Rows: 3 x 12

Rear Delt Machine: 4 x 15-10 reps
Scarecrows: 3 x 15-12

Awesome pump today, and tons of endurance....Looking forward to seeing The Dark Knight tonight, and resting all day saturday.

[Pizzalamp]

Looking Good Jim

My Buddies Saw Dark Knight...couldnt Stop Raving About It

[eblnyc]

grow and grow mr volume...great job!

[mcbeast]

Good work brotha! Dark Knight was SICK!

[Malloy1344]

Looking Good Jim

My Buddies Saw Dark Knight...couldnt Stop Raving About It


grow and grow mr volume...great job!


Good work brotha! Dark Knight was SICK!

Thanks guys and girl! Dark Knight was, in fact incredible. Best movie I've seen in a long time....

[LittleMan55]

Great back day!

The Dark Knight was amazing!

[Malloy1344]

Hit up Chest sunday....not too bad.....I've been sippin on a Waxy/BCAA mixture while training...its making a difference....

Floor Presses: warmups, 275 x 3, 315 x 4, 335 x 1( had more, but I didn't have my shoulders pinned back tight enough.)

DB Bench: 85s for 15, then 105s for 12, then 125s for 8. 85 and 105 felt ridiculously light....
Incline Smith: 185 for 15, 225 for 12, then 274 x 4 ( totally gassed)

Dips: 2 sets x 12-10 reps. My stabalizers were shot at this point...called it done..

DB Shrugs: 4 x 15

[Vaze_06]

Hit up Chest sunday....not too bad.....I've been sippin on a Waxy/BCAA mixture while training...its making a difference....

Floor Presses: warmups, 275 x 3, 315 x 4, 335 x 1( had more, but I didn't have my shoulders pinned back tight enough.)

DB Bench: 85s for 15, then 105s for 12, then 125s for 8. 85 and 105 felt ridiculously light....
Incline Smith: 185 for 15, 225 for 12, then 274 x 4 ( totally gassed)

Dips: 2 sets x 12-10 reps. My stabalizers were shot at this point...called it done..

DB Shrugs: 4 x 15

105 felt ridiculously light??!!
... jealous... =p
good wo bro

[Malloy1344]

105 felt ridiculously light??!!
... jealous... =p
good wo bro

Definitely felt lighter than usual. Sign of good things. Thanks!

[Malloy1344]

Gun show tonight, and workout went well..

EZ Bar Curls: 5 sets x 15-10 reps 65-115lbs
Straight Bar Scott Curls: 3 x 12-10
Seated Hammer Curls: 3 x 12-10 reps, last set w/ 65s for 10
One Arm Preacher Machine Curl: 3 x 10

Incline Close Grip Bench(stole from Big Wides): 135 x 15, 155 x 15, 185 x 12, 225 x 6
Decline Skullcrusher: 70 for 15, 90 for 15 then 110 for 10
Tate Presses: 3 x 15-12 reps ( 30,40,50s)
Rope Pressdown superset w/ Overhead Rope Extensions: 3 x 12-10 reps

Awesome day today, lots of pump and alot of power. Incline close grips was a new move for me, and I must say I liked it. Really isolates that head well.

[B Con]

Damn Jim way to get that chest pumped and those arms ready for beach season... great work out and nice looking floor presses...

[Roland]

Awesome brother...how you been?

[Malloy1344]

Damn Jim way to get that chest pumped and those arms ready for beach season... great work out and nice looking floor presses...
Thanks bro, just doing my best and using new techniques to increase my bench..


Awesome brother...how you been?

Thanks bro, I'm good, how are you? It's great to see you here again.

[Big Wides]

Howd the Incline CGBP go? Its a nice challenge is it not?

[LittleMan55]

Damn good arm day Jim! How are the CG Inclines?

[Malloy1344]

Howd the Incline CGBP go? Its a nice challenge is it not?
Went well. Very challenging indeed. It really puts good stress on the upper triceps. Glad I stole your idea Wides!


Damn good arm day Jim! How are the CG Inclines?

Awesome movement, They will be a staple in my routine from now on.

[Lowdown5]

Looks like all is well Jimmy, keep going strong.

[Malloy1344]

Looks like all is well Jimmy, keep going strong.

Thank you John, great to hear from you brother. I hope all is well.

[Lowdown5]

Thank you John, great to hear from you brother. I hope all is well.

All is well, thanks.

[eblnyc]

nice job on arms mr volume..i prefer big wheels over big arms but that just me..

[Malloy1344]

All is well, thanks.
Good to hear brother


nice job on arms mr volume..i prefer big wheels over big arms but that just me..

Haha, to each his own......Thanks girl!

[LittleMan55]

nice job on arms mr volume..i prefer big wheels over big arms but that just me..

If all ladies thought like this I would have it made!

[Malloy1344]

Nothing to exciting tonight, just some good old fashioned lifting...

Front Squats: 135 x 10, 155 x 10, 185 x 8, 225 x 4, 225 x 3 (haven't hit these in months)
Leg Press/Hack Squat superset: 4 rounds of 15-10 reps
Single Leg Extensions: 3 x 15-12 reps

Standing Leg Curl: 4 x 15-10 reps
DB Stiff Leg Deads: 3 x 12

Seated Calf Press: 4 x failure

Good session tonight. Couldn't hit as heavy on Front Squats as usual but the groove was there......The superset was joyous as always, everything else was just accessory work. I was pretty tired last night too....gotta wake up..

[ghost]

MMMMMMMMMMMMM supersets..... *drools*

[Malloy1344]

Took this last night...

http://s72.photobucket.com/albums/i192/Malloy1344/?action=view&current=gunshow.jpg

[Malloy1344]

MMMMMMMMMMMMM supersets..... *drools*

Haha....always a blast.....might Tri-set it next week with squats at the end.


If all ladies thought like this I would have it made!

LOL, nice bro! I'm definitely on the latter half of that, but my legs are catching up well.

[Sugarbutt]

Strong leg workout...y'all are motivating me to work legs later...

...by the way, nice title of that pic...=)

[Malloy1344]

Strong leg workout...y'all are motivating me to work legs later...

...by the way, nice title of that pic...=)

Thanks girl! Tryin my best......

and LOL about my picture title......I'm a jackass.

[Big Wides]

nice pic and hell of a leg day....looks like the bulk is working well

[Malloy1344]

nice pic and hell of a leg day....looks like the bulk is working well

Thanks big man. Much appreciated. It's going well so far.

[Malloy1344]

Today was a pretty decent day...

BB Military Press: 135 x 12, 185 x 8, 205 x 4, 185 x 8, 135 x 20 ( pr reps)
Upright Rows: 95 x 15, 135 x 10, 135 x 10, 135 x 10
Standing Side Laterals: 35s for 15, 45s for 12, 55s for 10, then 40s for 15
Kneeling Cable Laterals: 3 x 12-10 reps
Front BB Raises: 3 x 15-12

Hack Calve Raises: 4 x 20-12 reps

BB Presses went really well today, I feel more in the groove than usual. So hopefully bigger numbers coming soon.

[mjsef88]

Today was a pretty decent day...

BB Military Press: 135 x 12, 185 x 8, 205 x 4, 185 x 8, 135 x 20 ( pr reps)
Upright Rows: 95 x 15, 135 x 10, 135 x 10, 135 x 10
Standing Side Laterals: 35s for 15, 45s for 12, 55s for 10, then 40s for 15
Kneeling Cable Laterals: 3 x 12-10 reps
Front BB Raises: 3 x 15-12

Hack Calve Raises: 4 x 20-12 reps

BB Presses went really well today, I feel more in the groove than usual. So hopefully bigger numbers coming soon.

sick shoulder day man!

[Malloy1344]

sick shoulder day man!

Thanks bro!

[LittleMan55]

Damn good work Jim!

[Malloy1344]

Damn good work Jim!

Thanks Broc!

[Malloy1344]

Good session tonight......HEAVY as hell back day....

Rack Pulls: warmups, 315 x 5, 405 x 5, 495 x 3, 545 x miss
BB Rows: 5 sets, 275 x 12, 315 x 10, 335 x 8 <--PR at that weight
Single Arm Iso Row: 4 sets, up to 5pps for 10, then 6pps for 6
Close Grip Rows: 3 x 15-12 reps, hit the stack for 12 on last
BTN Pulldowns: 3 x 12

Face Pulls: 4 x 15
Bent Over DB Laterals: 3 x 12

I haven't moved 495 in a long time, since way before dieting. So I was happy to hit it for 3 reps. I easily coulda had 525 in me if I only went for a single of 495. Eric, the monster, hit 605 off the rack, impressive sight. I'm sore...

Enjoy the weekend everyone, Benching and Rack locks outs tommorow.

[Pizzalamp]

Good session tonight......HEAVY as hell back day....

Rack Pulls: warmups, 315 x 5, 405 x 5, 495 x 3, 545 x miss
BB Rows: 5 sets, 275 x 12, 315 x 10, 335 x 8 <--PR at that weight
Single Arm Iso Row: 4 sets, up to 5pps for 10, then 6pps for 6
Close Grip Rows: 3 x 15-12 reps, hit the stack for 12 on last
BTN Pulldowns: 3 x 12

Face Pulls: 4 x 15
Bent Over DB Laterals: 3 x 12

I haven't moved 495 in a long time, since way before dieting. So I was happy to hit it for 3 reps. I easily coulda had 525 in me if I only went for a single of 495. Eric, the monster, hit 605 off the rack, impressive sight. I'm sore...

Enjoy the weekend everyone, Benching and Rack locks outs tommorow.
strong as ever jim...nice job

[mjsef88]

Hell yeah man! Super strong rack pulls!

[LittleMan55]

Yep... I agree!

Great work Jim!

[Malloy1344]

strong as ever jim...nice job


Hell yeah man! Super strong rack pulls!


Yep... I agree!

Great work Jim!

Thanks fellas, much appreciated. Hope you all enjoyed your weekend.

[Malloy1344]

Good workout today.

Rack Lockouts(pin about 1.5 - 2 inches over chest): warmups, 225 x 5, 255 x 3, 275 x 1, 315 x 1 ........technically all PRs since I never did them, LOL
Raw Bench Rep out: 225 x 20 <---PR!! Finally killed that
Incline Bench: 3 x 12-5 reps
Incline DB Flyes: 3 x 12-8
Decline Xovers: 3 x 12

BB Shrugs: 4 x 15-6 reps.

30 minutes cardio.

Really felt good today. 225 on rep out felt insanely light. Regular bench next week. We'll see where I'm at..

[Pizzalamp]

good way to spend a sunday
good job

[Malloy1344]

good way to spend a sunday
good job

Thanks Grant!

[ghost]

Good workout today.

Rack Lockouts(pin about 1.5 - 2 inches over chest): warmups, 225 x 5, 255 x 3, 275 x 1, 315 x 1 ........technically all PRs since I never did them, LOL
Raw Bench Rep out: 225 x 20 <---PR!! Finally killed that
Incline Bench: 3 x 12-5 reps
Incline DB Flyes: 3 x 12-8
Decline Xovers: 3 x 12

BB Shrugs: 4 x 15-6 reps.

30 minutes cardio.

Really felt good today. 225 on rep out felt insanely light. Regular bench next week. We'll see where I'm at..

gotta love PR's on moves never done before! lol and great job on the Raw Bench rep out!

[Big Wides]

Soild session Jim....that workout looks very fimilar...hmmm haha

Those rack lockouts are a bitch, takes a lot to get them going but its very rewarding in the long run

[Malloy1344]

gotta love PR's on moves never done before! lol and great job on the Raw Bench rep out!

Hell yeah Rob, LOL. Thanks bro....one goal for the year complete...now its time for the 400+ bench.


Soild session Jim....that workout looks very fimilar...hmmm haha

Those rack lockouts are a bitch, takes a lot to get them going but its very rewarding in the long run

Definitely something new for me. Everything went up pretty easy except the 315. That was a grinder.

And I must say, I did steal a little from your session earlier this week, hahaha..

[LittleMan55]

PR machine! Great job on chest Jim!

[Malloy1344]

Good session tonight. Had alot of strength and endurance..

BB Curls: warmups, 95 x 15 then 135 x 5
Seated DB Curls: 3 x 10 ( left, right, dual = 1 rep scheme)
Crossbody Hammers: 3 x 12-10 reps. 65s x 10 on last
Cable 21s: 3 sets

JM Press: warmups, 185 x 12, 225 x 10 (pr), 245 x 5(pr)
Incline Skullcrushers: 75 for 15, then 115 for 3 x 12
Straight Bar Pushdowns: stack x 20, 30, 20
Overhead Rope Extensions: 3 x 20

Blasted those JM presses today. 135 felt like the bar, and 225 moved well. Tested the strength with 245 and got some hard grinders......Hopefully this will equal a bigger bench.

[mchik]

Good session tonight. Had alot of strength and endurance..

BB Curls: warmups, 95 x 15 then 135 x 5
Seated DB Curls: 3 x 10 ( left, right, dual = 1 rep scheme)
Crossbody Hammers: 3 x 12-10 reps. 65s x 10 on last
Cable 21s: 3 sets

JM Press: warmups, 185 x 12, 225 x 10 (pr), 245 x 5(pr)
Incline Skullcrushers: 75 for 15, then 115 for 3 x 12
Straight Bar Pushdowns: stack x 20, 30, 20
Overhead Rope Extensions: 3 x 20

Blasted those JM presses today. 135 felt like the bar, and 225 moved well. Tested the strength with 245 and got some hard grinders......Hopefully this will equal a bigger bench.

Great arm day Jim. And congrats on the PRs on the JMs

[Malloy1344]

Great arm day Jim. And congrats on the PRs on the JMs

Thanks Sumer! Felt good to move weight on those. Got alot of weird looks doing them.

[LittleMan55]

I see some PR's in there along with just plain old solid ass work.... Damn good job Jim!

[mjsef88]

Straight Bar Pushdowns: stack x 20, 30, 20


that's some serious reppage! good job!

[Malloy1344]

Not even gonna post my workout....shittiest workout i've had in awhile. My achilles tendon is really sore for some reason. It didn't bother me while lifting, so I'm not using that as a crutch,but I was mentally blocked during my first few sets of squats......I still can't squat for shit. I took 2 weeks off, and still no improvement. Seems I'm getting worse?!@#

I've decided I am going to squat every week from now on. Varying my rep schemes. 10's, 6s, triples, and just keep hitting them until I can find a groove. It seems I forget how to squat 3 or 4 times a year and its fucking frustrating me. I can't get my legs stronger no matter what I throw at them. I went back and looked at my log and shit and there definitely isn't a lack of effort or lack of variety.

Hopefully this works. I'm just gonna drop back down to 225 and pound out reps for a few weeks until my dumbass learns the mechanics again..

Fuck...

[Malloy1344]

I see some PR's in there along with just plain old solid ass work.... Damn good job Jim!
Thanks Broc, the PR on JMs was a nice feeling for sure..


that's some serious reppage! good job!

Thanks bro, much appreciated. I'm a big fan of high rep pushdowns, it really floods the muscles after the heavier stuff.

[Malloy1344]

After some thought about my legs, I might start training them twice a week. Heavy Squats and Leg presses on tuesday with Quad focus, and then Light extensions/lunges with hamstring focus on Saturdays.....

[LittleMan55]

After some thought about my legs, I might start training them twice a week. Heavy Squats and Leg presses on tuesday with Quad focus, and then Light extensions/lunges with hamstring focus on Saturdays.....

This sounds like a solid plan... I know I will enjoy reading it!

[mjsef88]

After some thought about my legs, I might start training them twice a week. Heavy Squats and Leg presses on tuesday with Quad focus, and then Light extensions/lunges with hamstring focus on Saturdays.....

definately can't hurt to try!

[Malloy1344]

definately can't hurt to try!


This sounds like a solid plan... I know I will enjoy reading it!

Thanks guys. I gotta think about it, cuz I still need my cardio, but I may devise a plan.

[Malloy1344]

Really solid delt session tonight. Made up for my workout Tuesday night..

DB Military Press: warmups, 70s for 15, 90s for 10, 110s for 4(pr), then dropped to 80s for 12
Seated Side Laterals: started with 25s and went up to 50s for 2 x 10, then did a 50/25/10 dropset
Seated Press machine Superset: 3 x 20-12 reps. ( Palms out, palms in Enforcer style)
Front Hammer DB Raises: 3 x 12

Calf Raises: 4 x 20-15

30 minutes on the dreaded step mill

Kicked ass tonight, shit is gettin lighter...

[Malloy1344]

Also, I'm VERY sorry for being MIA. I have my periods where I have so much goin on ,I cant get on the Forvm enough.....Ill be by ASAP!!

[Pizzalamp]

Really solid delt session tonight. Made up for my workout Tuesday night..

DB Military Press: warmups, 70s for 15, 90s for 10, 110s for 4(pr), then dropped to 80s for 12
Seated Side Laterals: started with 25s and went up to 50s for 2 x 10, then did a 50/25/10 dropset
Seated Press machine Superset: 3 x 20-12 reps. ( Palms out, palms in Enforcer style)
Front Hammer DB Raises: 3 x 12

Calf Raises: 4 x 20-15

30 minutes on the dreaded step mill

Kicked ass tonight, shit is gettin lighter...

GREAT JOB!

[Vaze_06]

Really solid delt session tonight. Made up for my workout Tuesday night..

DB Military Press: warmups, 70s for 15, 90s for 10, 110s for 4(pr), then dropped to 80s for 12
Seated Side Laterals: started with 25s and went up to 50s for 2 x 10, then did a 50/25/10 dropset
Seated Press machine Superset: 3 x 20-12 reps. ( Palms out, palms in Enforcer style)
Front Hammer DB Raises: 3 x 12

Calf Raises: 4 x 20-15

30 minutes on the dreaded step mill

Kicked ass tonight, shit is gettin lighter...

congras on the pr bro!
db military press with 100's.. that's sick.. doing 4reps.. even sicker!

[Big Wides]

shit is gettin lighter...

thats cause your getting bigger....hoorayy for carbs! Kicking ass Jimbo like it

[Malloy1344]

Level 5 was dead friday night. Got a good workout in, with no interrupptions..

Reverse grip pulldowns: 5 sets x 15-6 reps. Stack(300lbs) for 6 on last
Self Supported DB Rows: 4 x 12-15 reps w/ 140s
BB Rows: 135 x 15, 225 x 12, 275 x 12, 315 x 8
Close Grip Cable Rows: 3 x 12-10 reps. Stack(300lbs) for 8 on last

Incline Bench Reverse Laterals: 4 x 12
Reverse Pec Dec: 4 x 15-10 reps

Good sesson last night. I felt like dying on the cable rows. I called it enough for back, and moved to rear delts.....Suffered through 30 minutes on the stairmaster as well.....

[Malloy1344]

GREAT JOB!
Thanks Grant!


congras on the pr bro!
db military press with 100's.. that's sick.. doing 4reps.. even sicker!
Thanks! 110s were fuckin heavy, but it felt good to hit 4 reps..


thats cause your getting bigger....hoorayy for carbs! Kicking ass Jimbo like it

Still a long journey ahead, for every set of 4 I get, i know someone is reppin them for 12 somewhere. Gotta keep pluggin Thanks Wides!

[LittleMan55]

Could you put your arms down? That was some hellacious back work Jim. Really strong the whole way through!

[Malloy1344]

Could you put your arms down? That was some hellacious back work Jim. Really strong the whole way through!

Not gonna lie, I almost died. LOL Thanks Broc!

[Malloy1344]

I had an insane amount of aggression since last night. Pissed off like I haven't been in a long time....

Flat Bench: warmups, 225 x 5, 275 x 5, 315 x 3, 365 x 1 then the rep out 225 x 20
Incline Smith: 225 for 12, 275 for 6, 315 for 3
Incline DB Flyes 50,60,70 all for 12

DB Shrugs: 4 x 15

275 flew off my chest faster than ever. I smoked 5 reps with ease. I should be near 405 within the next 3 months. I hope atleast.....did my 30 minutes on the stairs and that was all she wrote. I was near puking on the stairs from all that heavy shit....but it was great.

[Pizzalamp]

I had an insane amount of aggression since last night. Pissed off like I haven't been in a long time....

Flat Bench: warmups, 225 x 5, 275 x 5, 315 x 3, 365 x 1 then the rep out 225 x 20
Incline Smith: 225 for 12, 275 for 6, 315 for 3
Incline DB Flyes 50,60,70 all for 12

DB Shrugs: 4 x 15

275 flew off my chest faster than ever. I smoked 5 reps with ease. I should be near 405 within the next 3 months. I hope atleast.....did my 30 minutes on the stairs and that was all she wrote. I was near puking on the stairs from all that heavy shit....but it was great.
hell yeah

[LittleMan55]

Jim you kicked ass today!

[mjsef88]

Damn Jim, that's what I call a chest workout.

[Lowdown5]

Great session Jimmy, way to focus the aggression and anger on something positive.

[Malloy1344]

hell yeah


Jim you kicked ass today!


Damn Jim, that's what I call a chest workout.


Thanks guys! Slowly making some steps forward....babystep all the way..

[Malloy1344]

Great session Jimmy, way to focus the aggression and anger on something positive.

Thanks John , thats one thing I learned to do over the years. Much healthier

[Malloy1344]

Smoked the arms today. I got outa work at 11am cuz the AC was broken.....

Seated DB Curls: 5 x 12-8 reps. 25s - 65s
One Arm DB Preachers: 3 x 12-10reps
21s: 3 sets
Straight Bar Cable Curl: 3 x 15

Close Grip Bench: warmup, then 185 x 15, 225 x 10, and 245 x 6
Skullcrushers: 3 x 15-10 reps. ( 75, 95, 115)
Knucles In Pressdowns w/ row handle: 3 x 30-20 reps. Stack(225) x 20 on last
One Arm Reverse Pressdowns: 3 x 12

On a bad note, my left elbow is beginning to flare. It hurt alot today. I'm buying some neprone sleeves to wear on all pressing moves now. No reasons to not take preventative measures. I aint gettin any younger these days.

[mcbeast]

Damn heavy cgb'n brotha! I have something to look forward to today now

[Vaze_06]

sick work out
good decision u made with the sleeves

[LittleMan55]

That one will definately have your arms growing!

[Sugarbutt]

Solid workout!!!

[Malloy1344]

sick work out
good decision u made with the sleeves


That one will definately have your arms growing!


Damn heavy cgb'n brotha! I have something to look forward to today now


Solid workout!!!

Thanks alot guys and gals! Much appreciated. I'm very sorry I've been away from the Forvm. Ive been having some personal issues lately, and haven't really been up to speed with shit...

[Malloy1344]

Wheels on Tuesday

Box Squats: warmups, 225 x 5, 275 x 5, 315 x 5, 365 x 2
Hack Squats: 1pps x 15, 2pps x 12, 3pps x 10, 4pps x 6, 2pps x 20
Suicide Extensions:(left leg, right leg, dual leg = 1 rep) did 4 sets of 15-8 reps, this was brutal
DB Stiff Legs: 3 x 10
Standing Leg Curl: 3 x 12

Seated Calf Raises: 4 x 20-12 reps

Delts on Thursday

BB Military Press: warmups, 135 x 12, 185 x 10 (PR), 225 x 3(PR), then 185 for 6
Suicide Laterals:(1 left, 1 right, dual = 1 rep) 3 x 12-10 reps.....pain and agony
Cable Laterals : 3 x 12
Front Rope Cable Raise: 3 x 12
Hammer Shoulder Press: 1pps x 20, 2pps x 20, 3pps x 10

Seated Calf Press: 5 x 25-8 reps

[norrim1]

Great Job on the PR's Jim! It really gives you a boost to throw up 4 plates for reps. Stay strong bro.

[Malloy1344]

Great Job on the PR's Jim! It really gives you a boost to throw up 4 plates for reps. Stay strong bro.

Thanks bro, 3 reps is better than none. But I want 10......Soon enough..

[mcbeast]

10 is right up your alley brotha,keep up the hardwork.Congrats ont he Pr's

[Big Wides]

Thanks bro, 3 reps is better than none. But I want 10......Soon enough..

That thinking there will get you big....keep it up Jim 275 by Dec.

[LittleMan55]

Those are to great work outs Jim! 3 is good 10 is better, then you can slap more weight on and just keep getting freaky big! Keep working hard man!

[Malloy1344]

10 is right up your alley brotha,keep up the hardwork.Congrats ont he Pr's

Thanks bro, its nice to hit a PR and feel progression. It makes life alot easier...


That thinking there will get you big....keep it up Jim 275 by Dec.
Thats the plan Wides. Ego is our enemy, and I like to keep it in the back of my head....gotta stay humble and just keep grinding.


Those are to great work outs Jim! 3 is good 10 is better, then you can slap more weight on and just keep getting freaky big! Keep working hard man!

thanks Broc, trying to become a freak and a monster. It's a long road, and it will be built with hard work and lots of volume!

[Malloy1344]

Solo session tonight at the spandex wonderland known as Globo Gym..

Rack Pulls: warmups, 315 x 5, 405 x 5, 495 x 3, 545 x 1
Reverse Grip BB Rows: 225 x 15, 275 x 12, 315 x 10, 315 x 10
Close Grip Cable Rows: 3 x 15-10 reps.
Reverse Grip Pulldowns: 3 x 12-10 reps
Standing One arm Cable Row: 3 x 12

Face Pulls: 4 x 15-10 reps
Bent Over Laterals: 3 x 12

Awesome session tonight. I hitched on 545 a bit, but I still got it so I dont care, LOL. Strength is coming back slowly. Hopefully strong number will come soon.

[Pizzalamp]

Solo session tonight at the spandex wonderland known as Globo Gym..

Rack Pulls: warmups, 315 x 5, 405 x 5, 495 x 3, 545 x 1
Reverse Grip BB Rows: 225 x 15, 275 x 12, 315 x 10, 315 x 10
Close Grip Cable Rows: 3 x 15-10 reps.
Reverse Grip Pulldowns: 3 x 12-10 reps
Standing One arm Cable Row: 3 x 12

Face Pulls: 4 x 15-10 reps
Bent Over Laterals: 3 x 12

Awesome session tonight. I hitched on 545 a bit, but I still got it so I dont care, LOL. Strength is coming back slowly. Hopefully strong number will come soon.
youre a monster, u realize that right? 545 damn damn damn

[Vaze_06]

Solo session tonight at the spandex wonderland known as Globo Gym..

Rack Pulls: warmups, 315 x 5, 405 x 5, 495 x 3, 545 x 1
Reverse Grip BB Rows: 225 x 15, 275 x 12, 315 x 10, 315 x 10
Close Grip Cable Rows: 3 x 15-10 reps.
Reverse Grip Pulldowns: 3 x 12-10 reps
Standing One arm Cable Row: 3 x 12

Face Pulls: 4 x 15-10 reps
Bent Over Laterals: 3 x 12

Awesome session tonight. I hitched on 545 a bit, but I still got it so I dont care, LOL. Strength is coming back slowly. Hopefully strong number will come soon.

were u wearing spandex also?! just kidding =p
u damn freak.. 545 it's some real shit... hope u're having a good weekend

[Malloy1344]

youre a monster, u realize that right? 545 damn damn damn

Thanks Grant. I really don't consider myself a monster. Just an average guy, trying to get some size..


were u wearing spandex also?! just kidding =p
u damn freak.. 545 it's some real shit... hope u're having a good weekend

Thanks V! I left my spandex at home for this one. Haha. Hope you enjoyed your weekend

[Malloy1344]

Good session today at Globo Gym...

Board Press(1 board): warmups, 295 x 3, 335 x 3, 370 x 1 then dropped to 315 for 4. Burnt.
Incline DBs: 100s x 10-12 reps for 3 sets
Incline Smith: 185 for 15, 225 for 12, 245 x 10
Pec Dec : 2 x 15

BB Shrugs: 4 x 15-10
Seated Hammer Shrug: 2 x 20

Everything flew off my chest today, I am having trouble with my lockout though. I think for the next session with board I'll be incorporating a 2 board. Work on my mid range power.

On another note, I am considering joining the world of Mixed Martial Arts. Its something Ive always wanted to do, and I am considering it because a friend of mine is training at a local MMA gym and offered to work with me. Figure it could be fun..... I will keep everyone posted.

[Malloy1344]

Hell is going to break loose tonight when I get in that gym. I am pissed like I haven't been in a long time. Can't fucking wait.

[Vaze_06]

Hell is going to break loose tonight when I get in that gym. I am pissed like I haven't been in a long time. Can't fucking wait.

then time to hit some PR bro...
solid chest day

[Malloy1344]

then time to hit some PR bro...
solid chest day

Thanks V, killed it as hard as I could.

[Malloy1344]

EZ Bar 21s: 45 x 21, 65 x 21, 85 x 21
One Arm Hammer Preacher DB Curl: 3 x 10-12
Straight Bar Curls: 3 x 15
Incline DB Curls: 3 x 10

Camber Bar Pushdowns: 4 x 30-20 reps. Stack + 45lb plate on last set
JM Press: 135 x 12, 185 x 10, 225 x 7
One Arm Overhead DB Extensions: 3 x 15-12
Rope Pressdowns: 3 x 20-15 reps

Lots of volume goin today. Felt really good. Used up all my anger and aggression in a positive way....

On a bad note, my left shoulder is in agony. I need to really be careful and relax is this week. Let it heal up. Minimal pressing movements for shoulders this week...

[Big Wides]

nice session there Jim, tons of volume and weights....my arms would have exploded if I even attempted this.,....great job

[mcbeast]

Could you move your arms afterwards? Heal up bro.

[Malloy1344]

nice session there Jim, tons of volume and weights....my arms would have exploded if I even attempted this.,....great job
Thanks Wides, definitely had a solid pump goin. It was a good beatdown.


Could you move your arms afterwards? Heal up bro.

Thanks bro, healing in process.

[Malloy1344]

Brutal wheels session tonight...

Leg Extensions : 4 x 35-30 reps
Single Leg Press SS w/ Hack Squat: 4 x 15/12 - 12-6 reps
Smith Front Squats: 3 x 10
Standing Single Leg Curl SS w/ Laying Leg Curl: 3 x 15/12 - 12-10 reps

Seated Calf Press: 5 x 20

Brutal volume and pace tonight. Flew through all the movements. Put up 4pps on single presses and hit 3pps on the end of the superset, so I'll take it.. The smith front squats were in there to keep pressure off my shoulders. I didn't want to have to support more than I have to and it got the job done.

[Pizzalamp]

Great Great Job!!

[eblnyc]

mr volume still showing us how its done..great work going on here my friend...

[Malloy1344]

Great Great Job!!

Thanks Grant!


mr volume still showing us how its done..great work going on here my friend...

Just doing what I can with what I got girl.. Thanks!

[mcbeast]

Good to hear you got a great session brotha.Keep up the madness!

[Malloy1344]

Partner didn't lift tonight, he didn't sleep at all last night, so I went solo. Did a few sets with a friend who I met there tho..

Smith Military Press: warmups, 225 x 12(pr), 245 x 8, 275 x 5(pr), 225 x 8, 135 x 30
Standing DB Press: 40s x 15, 50s x 15, 60s x 12, 70s x 6
Side Laterals: 30s x 15, 40s x 15, 50s x 12, 50s x 12
Side Cable Raise: 3 x 12-15
Front BB Raise: 3 x 12

Seated Calf Raise: 5 x 15

Really good session tonight. No ipod either so I had to listen to the Globo Gym soundtrack, but got some serious work done..

[mcbeast]

You got some sick shoulders brotha! Congrats on the Pr,some heavy stuff!

[Pizzalamp]

Partner didn't lift tonight, he didn't sleep at all last night, so I went solo. Did a few sets with a friend who I met there tho..

Smith Military Press: warmups, 225 x 12(pr), 245 x 8, 275 x 5(pr), 225 x 8, 135 x 30
Standing DB Press: 40s x 15, 50s x 15, 60s x 12, 70s x 6
Side Laterals: 30s x 15, 40s x 15, 50s x 12, 50s x 12
Side Cable Raise: 3 x 12-15
Front BB Raise: 3 x 12

Seated Calf Raise: 5 x 15

Really good session tonight. No ipod either so I had to listen to the Globo Gym soundtrack, but got some serious work done..

jim and his boulder shoulders
great job

[Vaze_06]

Partner didn't lift tonight, he didn't sleep at all last night, so I went solo. Did a few sets with a friend who I met there tho..

Smith Military Press: warmups, 225 x 12(pr), 245 x 8, 275 x 5(pr), 225 x 8, 135 x 30
Standing DB Press: 40s x 15, 50s x 15, 60s x 12, 70s x 6
Side Laterals: 30s x 15, 40s x 15, 50s x 12, 50s x 12
Side Cable Raise: 3 x 12-15
Front BB Raise: 3 x 12

Seated Calf Raise: 5 x 15

Really good session tonight. No ipod either so I had to listen to the Globo Gym soundtrack, but got some serious work done..

strong shoulder! hope the music wasnt too bad

[Big Wides]

Ahhh yes the Globo soundtrack, its so bad that it pisses you off to the point where you either want to break your eardrums or lift heavy ass weight.....glad you choose to lift heavy ass weight

[mjsef88]

still a rediculously strong day without a partner or music. Good job on adapting and overcoming

[Malloy1344]

You got some sick shoulders brotha! Congrats on the Pr,some heavy stuff!

Thanks bro, tryin to get them up to speed.

jim and his boulder shoulders
great job

Someday they'll be boulders....right now there just ok. Thanks Grant!

strong shoulder! hope the music wasnt too bad
It was horrible, lol. But I just blocked it out...

Ahhh yes the Globo soundtrack, its so bad that it pisses you off to the point where you either want to break your eardrums or lift heavy ass weight.....glad you choose to lift heavy ass weight
Always one or the other. Thankfully I had a friend do a few sets with me so that helped.


still a rediculously strong day without a partner or music. Good job on adapting and overcoming

Thanks bro, tryin to push it harder each week.

[mcbeast]

still a rediculously strong day without a partner or music. Good job on adapting and overcoming

thats my line,i thought you would have known that by now

[Malloy1344]

Back/Rear Delts: Friday night

BB Rows: warmups, 225 x 15, 275 x 12, 315 x 10 for 2 sets
Iso One Arm Row: 4 sets, worked up to 5pps x 10
Close Grip Pulldowns: 3 x 12-8
Underhand Grip Cable Row: 3 x 15-10 reps. Stack for 10 on last.

Reverse Pec Deck: 4 x 15-10 reps
Scarecrows: 3 x 12

Not a bad day, gave my lower back a break from the heavy shit. I needed it..

Chest/Traps : Sunday Morning
Floor Press: warmups, 275 x 5, 315 x 5, 355 x 3, 365 x 1
DB Presses: 85 x 15, 100 x 12, 115 x 10, 125 x 8
Incline Smith: 3 x 15-6 reps
Cable X-Overs: 3 x 15-12

DB shrugs: 4 x 15

Floor presses went really well. My best showing by far to date. I'm 40-50lbs off hitting 405 on bench. So fuckin close I can taste it....

[mcbeast]

315 for 2 sets of 10 on rows is giving your back a break?! Haha yeah ok! Straps or now? & over or underhand?

Youll be hitting 405 in no time brotha

[Malloy1344]

thats my line,i thought you would have known that by now

Hahhahahaha