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Mizzarler
02-26-08, 3:49 am
Wasup fellas
I am 19 years old, 5'9" and weigh 195 right now. Im sittin at 8 percent body fat, hopin to get down to 4% for the summer with Oxs renowned keto diet. I've been keepin a log for about a year and a half and thought it would be really motivating for me to post this. I'm not gonna be puttin up numbers like McFly, but I'm just payin my dues tryin to get bigger than the day before. My current split is as follows:
Weeks 1-2 (All Supersets)
1 chest/lats
2 heavy arms
3 legs
4 shoulders/rows
5 endurance arms
off
off
Weeks 3 and 4 (Heavy and then light the next)
1 chest
2 back
3 legs
4 shoulders
5 arms
Thats pretty much it, Ill let you know if I change it...

Mizzarler
02-26-08, 3:50 am
Ive been cutting for 11 weeks now and have lost some strength so bear with me. I just started week 3 (heavy) today so heres how it went down...
Incline BB Bench
250 x 7 (supposed to be 8...)
240 x 8
230 x 5
Flat DB Bench
105s x 12
105x x 9
100's x 12
Incline DB Flys
70's x 8
"" x 8
Machine Flys
235 x 8
205 x 10
205 x 8
Cardio - 50 minutes on elliptical
no abs today...

Mizzarler
02-26-08, 10:20 pm
Back Day
2/26
Lat Pulldowns
210 x 10
x 10
x 10
Underhand BB Rows
185 x 12
205 x 10
195 x 10
Lat Hammer Strength
2 plates + 25 x 10
3 plates x 10
x 10
Seated Cable Rows
165 x 15
x 12
Drop set
135 x 12
95 x 12
80 x 20
12 Pullups

Mizzarler
02-27-08, 8:25 pm
2/27 --- Legs
Had an average workout cause I lifted right after I woke up...
2/27 --- Legs
Leg Press
4 and a quarter a side ---- 20
5 es x 20
5 x 20
BB Squats
225 x 20
x 20
Leg Curls
140 x 12 (5 sets)
leg ext (slow)
190 x 12
x 12
No cardio tired as hell

LegendKillerJosh
02-27-08, 8:51 pm
I actually enjoy training first thing in the morning, even without eating anything. You got the rest of the day to eat, I just wake up, take nitro and go.

Mizzarler
02-27-08, 10:23 pm
Yea I like it but im used to having three meals in me before I train. Saw your journey 405 is a big mark, good luck. I cant wait to start flat benching again weekly!!!

Mizzarler
02-28-08, 8:41 pm
2/28 --- Shoulders (weight at 193..??? i guess i lost weight)
Seated BB Military Press (free weights)
185 x 9
x 8
x 5
Seated Machine Lateral Raises
170 x 12
155 x 9
140 x 8
Smith Machine Front Raises
95 x 20
x 20
x 20
Rear Delt Flys
160 x 12
175 x 8
175 x 8
160 x 8
Cardio 30 min
5 sets weighted crunches x failure around 250 reps

LegendKillerJosh
02-28-08, 11:31 pm
Yea I like it but im used to having three meals in me before I train. Saw your journey 405 is a big mark, good luck. I cant wait to start flat benching again weekly!!!

I agree training in the afternoon after a few meals definitely keeps me fueled better, but people will sometimes freak out over the idea of training in the morning without eating, I actually don't mind.


2/28 --- Shoulders (weight at 193..??? i guess i lost weight)
Seated BB Military Press (free weights)
185 x 9
x 8
x 5
Seated Machine Lateral Raises
170 x 12
155 x 9
140 x 8
Smith Machine Front Raises
95 x 20
x 20
x 20
Rear Delt Flys
160 x 12
175 x 8
175 x 8
160 x 8
Cardio 30 min
5 sets weighted crunches x failure around 250 reps

Nice shoulder session. I think you could benefit by frying the shoulders with the raises first and then using the fresh triceps to kill the delts with the overhead presses, but that is just my preference.

Mizzarler
02-29-08, 8:00 pm
2/29 --- arms (at a shitty ymca, never going back there again lol)
alt db curls
50's x 8
55's x 9
55's x 8
skullcrushers (ez bar) the second x is i close grip it out after im done with skulls...
40 es x 12 x 15
45 es x 9 x 12
45 es x 8 es x 6
db preacher curls
35's x 15
x 12
x 12
rope pushdowns ss with cg dips
110 x 12 ss with 20 or so dips
100 x 12 drop set to 80 x 6 ss with 15 dips
80 x 10 drop to 60 x 5 or 6 ss with 12 or so dips
concentration curls
20s x 15
25's x 12
""x 12
cardio 35 min
come back monday...

Mizzarler
03-03-08, 10:57 pm
3/3 --- Chest (1st day Keto)
Incline DB's (1 min rest)
85's x 20
90s x 12
85's x 13
Incline Smith
225 x 12
185 x 12
rest 3 min
185 x 14 or 15
Decline HS
2 + 25 each side x 20 ss with Machine Flys 190 x 9
3 plates es ss with "" 175 x 12
2 + 25 es ss with "" 150 x 15
Cardio 45 min

Mizzarler
03-04-08, 11:20 pm
3/4 ---- Back (felt really tired and had headache from keto) finished workout in 35 min, fast pace
Pullups (slow)
x 26
x 20
x 15
x 11
Seated cable rows
180 x 15
165 x 15
150 x 15 drop to 130 x 15
Lat Pulldowns
165 x 8 ss with machine rows 115 x 12
150 x 10 "" 100 x 15
135 x 17 "" 100 x 15
DB Rows
65 each arm x 15
x 15
cardio 40 min
weight --- 194 after

Mizzarler
03-10-08, 11:21 pm
3/10 Chest (forgot to post leg and arms workout, been busy)
2nd week on keto feeling better but i still feel weak
weight at 189

Chest --- 3/10
Incline DB Bench
100s x 12
105's x 7
100's x 8
Flat BB Bench
225 x 12 or 13
225 x 8
185 x 12 or 13
Smith Machine Incline
225 x 8
185 x 12
drop set to 135 x 6
Machine Flys
190 x 10
190 x 10
175 x 10 drop set to 145 x 6

Mizzarler
04-01-08, 10:06 pm
Havent posted in forever... got a little off track
this is my first time doin flat bb bench in a while i hope to get back up to 400 real soon
5th week on keto weight at 189
4/1 --- chest
Flat BB Bench
265 x 6
275 x 8
285 x 5
Incline DB Presses
100s x 10
105s x 7
95s x 7
Incline SMith Bench
225 x 8
215 x 6
185 x 11 drop set 135 x 12
Dips
x 37
x 26
x 20
Machine Flys
190 x 12
205 x 10 drop set to 175 x 6
cardio 30 min

Mizzarler
04-02-08, 10:14 pm
4/2 --- Back and Biceps
Pullups
x 40
x 25
x 12
DL's
225 x 8
275 x 8
315 x 8
DB Rows
80 x 10
90 x 10
95 x 8 -10
Machine Pullovers
200 x 12
230x 12
x 12
Cable Rows
165 x 12
180 x 12
195 x 8 drop set 150 x 6 or 7 drop 120 x 8
Bis
(biceps are pretty much fried by now....)
Preacher DBs
35s x 10
40s x 8
40s x 6 and 8 drop set to 35s x 8
BB Curls
85 x 10
105 x 7
85 x 10 drop set 65 x 8
Hammer Curls
40s x 10
x 10
Cardio 30 min

LegendKillerJosh
04-02-08, 10:35 pm
Sweet pull day bro. Nice numbers on the back especially.

Mizzarler
04-02-08, 10:46 pm
Sweet pull day bro. Nice numbers on the back especially.

thanks bro

Mizzarler
04-04-08, 10:31 pm
4/4 --- Shoulders Tris - woke up at 191
DB Militarys
80s x 10
90s x 10
100s x 6
Machine seated side laterals
155 x 12 ss with front delt press 110 x 15
170 x 10 ss with fdp 125 x 12
140 x 9 or 10 ss 90 x 15
Ov DB Ext (supposed to do skulls but elbows were hurting....)
50 x 15
65 x 15
80 x 18
80 x 16
65 x 18
Rope pusdowns ss with standing ov db ext
80 x 12, 25 x 10
90 x 12 , 25 x 8
70 x 12 30 x 5
Tricep ext machine
80 x 20
65 x 20 drop set 50 x a lot (over 35)
Rear delt flys
130 x 12
145 x 12
145 x 12

cardio 40 min

Mizzarler
04-06-08, 1:50 am
4/5---- Legs
cardio 12 min
Leg Ext warm up
Leg press
4 es x 25
+ 25 x 20
x 20
back down to 4 es x 20
Leg Curls ---5 sets
standing calf raises 4 sets
Hacks SS with Hypers ---3 sets
Leg Ext 4 sets
one of the best leg workouts ive had in a while, glad to be back on carbs!!!

Mizzarler
04-08-08, 10:07 pm
4/8 --- Chest wt at 193
feeling tired... dont know why, had a pretty decent workout though i guess
flat bb bench
265 x 9
245 x 10
235 x 8 (slow wide grip)
Incline Db bench
95s x 8
90s x 9
90s x 12
Incline HS
2 45s + 25 es x 12
x 12
x 8 drop set to 90 es x 7
Dips
x 50
x 35
x 24
Machine Flys
190 x 12
175 x 12 drop set 145 x 6
40 pushups

cardio 45 min

LegendKillerJosh
04-08-08, 11:37 pm
4/8 --- Chest wt at 193
feeling tired... dont know why, had a pretty decent workout though i guess
flat bb bench
265 x 9
245 x 10
235 x 8 (slow wide grip)
Incline Db bench
95s x 8
90s x 9
90s x 12
Incline HS
2 45s + 25 es x 12
x 12
x 8 drop set to 90 es x 7
Dips
x 50
x 35
x 24
Machine Flys
190 x 12
175 x 12 drop set 145 x 6
40 pushups

cardio 45 min

Good numbers.

Mizzarler
04-09-08, 10:50 pm
4/9 --- Back and forearms
Decided to go high rep and give my body a bit of break this week...
wt at 190 lbs
Pulldowns
195 x 15
210 x 10
180 x 12 drop set 150 x 12
DB Rows
80s x 12
90s x 12
95s x 12
100s x 10
Lat HS
45 and 25 es x 20
x 20
45 esx 35
Cable Rows
165 x 20
x 20
180 x 12 drop 150 x 12
Machine Pullovers
180 x 15
200 x 12
x 12
Cardio 35 min

Mizzarler
04-12-08, 8:22 pm
Wasnt near a comp yesterday when I did shoulders, I was runnin short on time so I came up with this....

4/11 --- Shoulders wt at 189
Seated DB Side Laterals SS with Smith Militarys
35s x 12, 185 x 15
30sx x 15 205 x 8
35s x 10 or 11 225 x 5
Front BB Smith raises
95 x 20
115 x 15
x 15
Seated Machine Laterals
110 x 20
125 x 15
140 x 7
Cutler cable raises
30 x 15 ss with shrugs
""
""
rear delt flys
130 x 20
145 x 15
x 15

Mizzarler
04-12-08, 8:23 pm
4/12 --- Arms wt at 190
I got like 3 hours of sleep but still got in a decent workout
Alt DB Curls
45s x 8
50s x 8
55s x 7
45s x 10
Machine Preachers
110 x 15
120 x 15
100 x 15 drop set to 70 x 15
concentration curls
20 each arm x 15 (slow)
CG Bench
225 x 10
245 x 10
275 x 5
two handed seated Ov DB
50 x 15
70 x 12
80 x 15
x 15
drop set 65 x 12
Rope Pushdowns (slow squeeze)
80 x 12
70 x 15
x 12

Mizzarler
04-13-08, 9:11 pm
4/13 --- Legs
Came in and did 4 working sets of squats and almost fell asleep on leg curls. I got 9 hours of sleep and ate 3 times, I think its time to take a week off... its been 10 weeks and i usually do it every 8 -9 so Ill be back next monday...I dont really want to di this but I have to

LegendKillerJosh
04-13-08, 9:41 pm
4/13 --- Legs
Came in and did 4 working sets of squats and almost fell asleep on leg curls. I got 9 hours of sleep and ate 3 times, I think its time to take a week off... its been 10 weeks and i usually do it every 8 -9 so Ill be back next monday...I dont really want to di this but I have to

Rest up bro. You'll be stronger the day you return.

Mizzarler
04-20-08, 5:47 pm
4.20.08

I'm just not finishing my week off and I have'nt felt this good in a long time. Cant wait to get back tom. I will be starting my bulk phase and I changed my split to add more thickness to my back and legs. I havent changed my split in a long time and Im thinking this will work.
M Back
T Chest
W OFF
T Legs
F Shoulders
S Arms
S OFF

This is a sample of my meal plan as it might change daily (beef/chicken/seafood and carbs white rice/sweet pot/whole wheat pasta/

meal 1--- 2 scoops real gains, 6 whole eggs, 1/2 cup oats (make it all into a waffle), 1-2 pieces whole wheat toast
meal 2 --- PB sandwich & real gains shake with oats
meal 3 --- PWO Torrent and Nitro
meal 4 ----hour later is 2 cups rice with 10-14 oz beef,
meal 5 --- 1 cup cottage cheese mixed in with cashews, 4-6 rice cakes
meal 6---2-3 hours later 8-10 oz chicken/beef and sweet pot
meal 7---1 scoop protein, 1 scoop real gains, 1/2 cup oats, 8 oz yougurt, and pb (i change my bedtime shake daily pretty much)


It begins tom....

Mizzarler
04-21-08, 8:53 pm
First day back in a week, and it almost killed me not working out. Did back today and felt pretty good. I worked out with a fellow powerlifter who told me not to go to failure and not go above 75% of your 1rm on your first week back so I took the mans advice who has been in the game longer than ive been alive , so basically I just woke my muscles up and got a hell of a pump and sweat, cant wait to go heavy next week...

Pullups
x 40 or so (got a crazy pump already lol)
x 17
x 9 (slow)
Deads
225 x 12
245 x 10
275 x 10 (easy, felt light)
225 x 12 (slow)
Pulldowns
150 x 12
165 x 10
165 x 10
Hammer Strength Rows
90 each side x 12 (slow)
""
""
Torrent and Nitro PWO

Mizzarler
04-22-08, 10:17 pm
4.22.08

Im still gettin back into it, kinda crappy workout...

Incline BB Bench
225 x 10
235 x 5
225 x 5
185 x 8 or 9
Flat DB Bench
85s x 10
90sx 8
90s x 8
Incline BB Smith
185 x 10
205 x 8
185 x 8 drop set 135 x 12
Dips
x 36
x 25
x 20 or so

ya i know not my best workout but hopefully ill have a better one next week i took some pics today too

Sorry it took so long...

Side Flexed
http://s285.photobucket.com/albums/l...sideflexed.jpg

Front Dbl Bi
http://s285.photobucket.com/albums/l...ntdblbi222.jpg

Back Dbl Bi
http://s285.photobucket.com/albums/l...=42208back.jpg

Back relaxed
http://s285.photobucket.com/albums/l...ackrelaxed.jpg

Thats all I got and pretty much all I know lol

Mizzarler
04-24-08, 10:50 pm
Legs

Was feeling really good today and had a pretty good workout...Read Big Al's leg article and found it very inspiring and tried the "pre exhaust leg extensions" he does, pretty damn brutal, 10,10,2,20 drop sets

Leg Ext
10,10,2, 20 reps
""
(had an awesome pump)
Leg Presses
2 plates es x 30
3 plates es x 15
4 plats + 25 es x 20
5 pl es x 13
3 pl es x 25
Leg Curls
140 x 15
x 12
120 x 12 slow drop set 80 x 15
DB Lunges
45s each hand , 10 each leg
superset with hypers x 15
""
""
20 min elliptical
I'll be sore tom!! was supposed to do smith squats but my legs felt like jello, maybe next week...

Mizzarler
04-25-08, 9:24 pm
Shoulders
Smith Military Presses
185 x 5
Shoulder started hurting realllly bad
225 x 10
235 x 9 (had 5 more...)
185 x 20 or so drop set to 135 x 12
Seated Side DB Laterals
20s x 20
25s x 20
x 15
Seated Side Lateral Machine
140 x 8
120 x 12
110 x 15

Have any of you guys just had a random shoulder pain, warmed up properly and everything, I had to stop early and not do any more front presses. I hate this!

LegendKillerJosh
04-26-08, 12:23 am
Shoulders
Smith Military Presses
185 x 5
Shoulder started hurting realllly bad
225 x 10
235 x 9 (had 5 more...)
185 x 20 or so drop set to 135 x 12
Seated Side DB Laterals
20s x 20
25s x 20
x 15
Seated Side Lateral Machine
140 x 8
120 x 12
110 x 15

Have any of you guys just had a random shoulder pain, warmed up properly and everything, I had to stop early and not do any more front presses. I hate this!

My left shoulder always hurt during benching. But regardless, you still had good numbers with the smith presses. Keep it up, I'm sure your week break helped and the strength gains will be up soon enough.

Mizzarler
04-26-08, 7:23 pm
4/26 ---- Arms
BB Curls (my numbers could be a little off, cause i wasnt really paying attention to the weight lol...)
85 x 15 (warm up)
110 x 12
105 x 12 drop set 85 x 10
110 x 10 drop 85 x 10 drop 65 x 15
Machine Preachers
110 x 12
100 x 12 or so drop to 80 x 8
90 x 12 drop to 60 x 15
DB preachers
25 each arm x 15
CG Bench
225 x 12
250 x 8, (almost 9)
255 x 5
Triangle Pushdowns
3 sets
last set was drop set
Ov EZ Bar Ext
25 es x 15
+ 10 x 15 or so
""
drop set back down 25 es x 6 or 7
cardio 20 min bike

Mizzarler
04-29-08, 10:43 pm
Back
Need to get a stronger grip!!!! ahhh
Deadlifts
275 x 8
315 x 8
335 x 8 (lost grip, had 5 or so more)
335 x 8 ""
275 x 12
Pulldowns
165 x 12
x 12
x 12
T Bars
2 pl x 15
+ 25 x 12
+10 x 10
HS Lats
x 15
x 12
x 12
Machine Rows
x 20

Mizzarler
04-30-08, 10:48 pm
Back was soooo sore
Flat BB Bench
260 x 13 (supposed to be 12 lol)
275 x 7
280 x 5
235 x 9 or so
Incline Smith
240 x 8 or 9
235 x 8 or 9
205 x 15 drop 135 x 15
Machine Pullovers
4 45's x 15
+ 2 10's x 12
x 12
Dips
x 40 or so
x 25
x 20
Machine Flys
150 x 15 (slow) ss with 110 x 14 bench mahcine
A lot better than last weeks workout, 400s lookin really possible soon along with a 500 pull

Mizzarler
05-02-08, 10:07 pm
Legs
Lower back was so sore so I didnt go to failure, and not as many sets as I normally would, next week Im not doing DL's on back day, So ill kill my leg day, anyway heres what happened...
Leg ext (10 10 2 20)
150,170, 230, 130
170 x 8, 190 x 8, 130 x 20
Leg Press
3 es x 20
4 es x 15
5 es x 15
4 es x 25
Leg Curls
125 x 12
155 x 8
x 8
140 x 10 110 x 10
Hack Squats
45 + 25 es x 15
2 45s es x 12
(threw up)
did some seated calves as well after leg presses

Mizzarler
05-04-08, 8:39 pm
Did shoulders yesterday but forgot to post...
heres todays workout, it went pretty well

Arms
Alt DB Curls
40s x 15 (each arm)
45s x 10
50s x 7 drop set 30s x 12
Machine Nautilus Curls
110 x 15
120 x 12 drop 80 x 10 drop 50 x 10
Hammer Curls
35s x 15
x 15
40s x 10
CG Bench
260 x 9
275 x 6
280 x 5
OV ex Bar Ext
2 25s each side x 15
x 15
x 12 drop 1 25 es x 8 or 9
Tri Pushdowns SS with Rope Pushdowns
3 sets
one arm pushdowns
1 set

Mizzarler
05-07-08, 11:58 pm
Back
BB Rows
185 x 12
205 x 12
235 x 8
240 x 6
Pullups
x 23
x 12
x 10
DB Rows
90s x 12
100s x 12
105s x 8
110s x 6
Pulldowns
180 x 12
195 x 10
165 x 8 drop 130 x 6
Cable Rows
2 sets
1 drop set
cardio 20 min

LegendKillerJosh
05-08-08, 12:22 am
The rest seems like it was good...a few good workouts since coming back. Isn't the first time benching feeling so heavy? It does for me - but doesn't take long before I'm back to the heavy weights. Hope your weights are up again too bro.

Mizzarler
05-08-08, 10:15 pm
The rest seems like it was good...a few good workouts since coming back. Isn't the first time benching feeling so heavy? It does for me - but doesn't take long before I'm back to the heavy weights. Hope your weights are up again too bro.

Ya the whole first week back I go about 75-80%, I usually get a pump after like 2 sets in the first week lol, Im finally starting to get my strength back

Mizzarler
05-08-08, 10:18 pm
Chest
Flat BB Bench
270 x 11
275 x 9 (hit the pins twice on the way up cause I was to far back, couldve done more...learned my lesson on position though..)
295 x 4 1/2
225 x 10 (no spotter)
Incline DBs
85x 12
90s x 9
x 8
Dips
x 40 or so
x 30 or so
Incline Cable Flys (Slow)
40 es x 10
x 10
Machine Flys
175 x 20 drop 145 x 10
No cardio today!!! : )
Heavy workout in 2 weeks cant wait!!!

Mizzarler
05-10-08, 9:14 pm
Legs
Leg Ext
3 sets
Squats
275 x 8
315 x 8
315 x 6
245 x 12
Leg Curls
5 sets
Hack Squats
4 sets up to 2 and a quarter es x 8
Stopped here cause I almost threw up and had a huge headache, i havent gone "heavy" for legs in a while, ill get my strength back soon but was satisfied with the 315 x 8 ATG, good for not squatting in a long time
wt at 197, shoulders tom

Mizzarler
05-12-08, 12:22 am
I only had an hour before they closed so I came up with this...
Shoulders
Seated Mil Smith Press
225 x 12
240 x 9
250 x 5
195 x 13 drop 135 x 14
Seated Side lateral machine ss with standing rear delt flys
3 sets
db front raises
3 sets then ss with side db laterals on last set
Side Cable Laterals
2 sets
5 sets calves

Mizzarler
05-12-08, 11:09 pm
Arms
BB Curls
95 x 15 (easy)
115 x 12
125 x 6 or 7
95 x 15 drop to 75 x 20
Hammer Strength preacher Curls ss with hammer db curls
3 sets each x 12,10,10
concentration curls
2 sets x 12
CG Bench
250 x 11
265 x 8
270 x 7
225 x 10 or so drop to 185 x 3
OV DB seated ect
60 x 20
85 x 13
Tri Pushdowns
110 x 15
120 x 12
x 12 ss with one arm pushdowns x failure
GOT 2 TWO DAYS OFF!!! ahhh

Mizzarler
05-15-08, 9:24 pm
Back
Pulldowns
195 x 12
210 x 10
225 x 6 drop to 180 x 6
Deadlifts
315 x 12
335 x 11
345 x 5
245 x 12
Machine Pullovers
3 sets up to 4 45s + 2 25s (15, 12,15)
DB rows
90 es x 12
""
Pulldowns ss with machine rows
1 set

Mizzarler
05-17-08, 6:26 pm
Chest
Forgot to post yesterday so here it is....
Incline BB Bench
245 x 11
255 x 5
x 5
FLat DB Bench
90s x 15
100s x 10 or 11 ss with incline db flys
x 8 ""
Dips
3 sets
Incline Machine Bench ss with machine flys
2 sets

Legs tom...

Mizzarler
05-18-08, 9:26 pm
Legs
Sunday night, what better thing to do than train legs!!???
Gym closed at 8 so i only had like 1:15 so heres what I did
Leg Ext
10,10,2,20 drop set big al style
""
Leg Press SS with DB Lunges
3 es x 25 ss with 40s x 10 each leg
4 es x 20 ""
5 es x 15 ""
5 es x 10 ""
3 es x 25 ""
Leg Curls
4 sets
Hack Squats
3 sets up to 2 45s + 25 es x 8 then back down to 2 45s + 10 es x 8
ss with hypers
Leg ext 1 last burn out set
elliptical 10 minutes
My legs are fried and lower back was still alilttle sore from deadlifts, overall a good leg workout esp for the time I had

Mizzarler
05-19-08, 9:29 pm
Shoulders
First time doing free weight seated bb militarys in a while, numbers wernt what a i expected.. o well ill get it back soon
Seated BB Military press
185 x 10
195 x 9
200 x 5 or 6 drop to 135 x 8
Seated side laterals 3 sets ss with front delt machine press (10 each arm then 10 both arms)
standing rear delt raises
3 sets
side cable raises or "cutler raises" as i call them
3 sets

Mizzarler
05-20-08, 10:11 pm
Arms
DB curls
4 sets up to 50s x 9
preacher machine curls
3 sets
Skullcrushers then close grip x failure with same ez bar
3 sets up to 135 x 8 last set drop set
seated OV DB Ext
3 sets up to 85 x 12
tri pushdwons ss with rope pulldowns
3 sets
1 set one arm pushdowns light weight

----Just had what I call a clean cheat meal, chicken fajitas and some eggrolls, the real cheat comes tommorow, chicken pizza with extra chicken and crab cakes!!! mmmmm got 2 days off...

Mizzarler
05-23-08, 9:10 pm
Back
Was feeling kinda tired today, not sure why...prob cause its friday and there was no one at the gym... went with a really oldschool basic workout today after reading houses article (no deadlifts today though...)
Pullups
x 25 or so
x 15
x 10
BB Rows
185 x 8
205 x 12
225 x 10
230 x 6
185 x 7
Pulldowns
180 x 10
165 x 12
x 8
150 x 8 drop to 130 x 6
DB Rows
95s x 12 each hand
100s x 12 ""
110s x 12 ""
115s x 6
Cable rows
150 x 20 ss with pulldown machine
165 x 12 drop to 150 x 12 ss with pulldown machine

Mizzarler
05-24-08, 8:34 pm
Chest
Oh shit I think my strength is FINALLY back and im only at 200 (back was so sore), heres what went down...
BB Bench
285 x 11
300 x 6
300 x 4 or 5
235 x 10 (slow no spot)
Incline Smith
235 x 10
225 x 8
x 8 drop to 155 x 15
Incline DB Flys
3 sets last set drop
Dips
3 sets
Incline machine bench ss with machine flys
2 sets

Mizzarler
05-31-08, 9:06 pm
I did my leg shoulder and arm workouts but didnt get to post them... Back today went like this
Pullups
x 29 or 30
x 15
x 12
Deadlifts
325 x 12
x 10
315 x 9 or so
275 x 10
DB Rows
3 sets
Lat HS Pulldowns
3 sets
Cable rows ss with cable Pulldowns
2 sets

Mizzarler
06-01-08, 8:30 pm
Chest
Decided to go light today after going heavy for so many weeks and give my body a bit of a break...didnt have any spots so i had to stop a little early
Incline BB Bench
225 x 14 or 15
245 x 7
x 8
205 x 7
Flat DB
3 sets up to 100s x 10 or 11
Incline hammer strength ss with machine pullovers
3 sets
machine flys
3 sets last set drop det
dips
2 sets x failure up to 34 reps
weight was at 205 this morning, gettin thick again!!!

Mizzarler
06-08-08, 9:19 pm
Back
Internet was shut off and just got it back today...
BB Rows
225 x 12
235 x 10
225 x 8
185 x 12 drop to 135 x 15
Pulldowns
195 x 12
195 x 8
180 x 8 drop to 150 x 5
DB rows
3 sets up to 115s x 10
CG Pulldowns
3 sets
2 sets machine rows ss with machine pulldowns
drenched in sweat = a good workout
weight is at 206

Mizzarler
06-09-08, 10:27 pm
Chest
Was feeling really tired didnt get a whole lot of sleep.. back/forearms/and biceps are so sore
Flat bench
295 x 8 or 9
x 7
275 x 9
250 x 9
Incline DBs
3 sets up to 100s x 9 or 10
Flat DB flys ss with incline db flys
3 sets
dips
3 sets
1 set machine flys

Mizzarler
06-12-08, 7:18 pm
Ive been really tired lately and literally didnt get any sleep last night, so im going to take this third day off and its killing me, do any of you ever not take a week off but rather just a couple of days off every 8 or so weeks

Mizzarler
06-14-08, 9:35 pm
Legs
Leg ext
5 sets
Leg Press
4 sets up to 6 and a quarter each side x 15
Stiff Leg DLs
3 sets
Power squat machine
3 sets
Leg curls
4 sets
Cardio 10 min

Mizzarler
06-14-08, 9:37 pm
Shoulders
DB press
4 sets
up to 100s x 9
Side Lateral DBs
30s x 15 3 sets
Rear delt flys
3 sets
side lateral machine
3 sets
front delt machine 3 sets ss with rear delt dbs 3 sets

Mizzarler
06-16-08, 7:55 pm
Arms
BB curls
95 x 20
125 x 10
115 x 12
drop to 95 x 15
Seated alt db curls
35s x 10
x 10
40s x 6
Skullcrushers (ez bar)
45 each side x 20 close grip it out x 20
+ 10 es x 15, cg x 15
""
Tri pushdowns
3 sets ss with single arm ov ext (25s x 12)
Rope pushdowns
3 sets
1 set cg dips x failure(about 30)
BW is at 205

Mizzarler
06-18-08, 11:07 pm
Back BW at (210)
Pullups
x 32
x 20
x 12
DLs
315 x 6
365 x 7
x 6
315 x 11
Pulldowns
180 x 12
195 x 12
x 10
DB rows
3 sets up to 110s x 10
Cable Rows
3 sets
2 sets lat hs pulldowns

Mizzarler
06-19-08, 11:28 pm
Chest
Back, lats, and triceps are still sore...still had a pretty good workout
Incline BB bench
245 x 10
255 x 8
x 7
225 x 7
Flat DB bench
100s x 12
x 12
x 10
Incline HS ss with machine flys
3 sets
Dips
3 sets
another ss with incline hs and machine flys...got a nice pump

Mizzarler
06-20-08, 7:07 pm
Rest day
I have today off just ate a quiznos regular prime rib sub with 11 oz of meat, mmmm i love bulking, legs tom, tryin to get some good calories in today after eating baked chicken for te past 2 days...

Mizzarler
06-23-08, 5:50 pm
Starting a new split
m legs
t off
w chest
t back/bi
f off
s shoulder/tri
s off

old school 4 days/week routine I made it up to get my legs bigger hopefully...Legs tonight

Mizzarler
06-23-08, 9:23 pm
Legssss
leg ext
5 sets
squats
275 x 8
315 x 8
x 6
x 6
225 x 15
seated leg curl
3 sets
Leg press
4 sets
lying leg curl
4 sets
leg ext burout x 20 reps
cardio 25 min

Mizzarler
06-26-08, 10:30 pm
Chest
Flat bench
280 x 11
295 x 7
300 x 6
275 x 9 (assisted)
Incline DBs
90s x 12
95s x 8
90s x 10
Incline Smith
225 x 8
x 7
x 6 drop to 185 x 6
Dips
3 sets
Flys 2 sets
Cardio 25 min

Mizzarler
06-26-08, 10:33 pm
Back/Bis
weight at 210
Pulldowns
210 x 12 (easy)
225 x 8
x 6 drop to 180 x 6
BB Rows
185 x 12
x 14
205 x 10
x 8
HS lat machine
3 sets
1 set pullups x 10
DB rows
3 sets
3 sets up to 110s x 10
1 set cable rows
165 x 20 drop to 135 x 15
Biceps are DEAD by now...
DB curls
40s x 12
x 10
x 10
DB preachers
25 x 12
30s x 8
x 6
Machine Preacher
90 x 6 drop to
60 x 8

Mizzarler
07-02-08, 10:25 pm
Legsss
Leg ext 5 sets, 4 sets 210 x 15
Leg Press
4 sets up to 6 each side x 15-12 reps for 3 sets
Leg Curls
4 sets
Hack squats
3 sets up to 2 45s 25 and 10 each side x 10
Hyperext
3 sets x failure (slow)
Cardio 10 min

Mizzarler
07-02-08, 10:26 pm
Chest
Incline BB Bench
260 x 9
270 x 6
270 x 4
225 x 11
Flat DB Press
100s x 15
110s x 12
x 10
Incline HS ss with incline flys
3 sets
Dips
3 sets x failure
cardio 15 min
weight is around 210 right now lookin think again (finally)

Mizzarler
07-05-08, 9:20 pm
Back
Pullups
3 sets up to 34 on 1st set
T bar rows
3 sets, triple drop set on last set, up to 3 pl + 25 x 12
Rack deadlifts
4 sets
up to 365 x 14 (read article and ujsed them for purely back, squeezing out each rep)
DB rows
2 sets up to 105s x 12
Pulldowns
3 sets
Machine rows
2 sets
weight is at 207.5

Mizzarler
07-06-08, 9:01 pm
Shoulders
Smith BB military presses
255 x 10 (easy)
275 x 7 (pr)
x 6 drop to 225 x 8 drop to 135 x 15
Standing side db laterals
35s x 12
40s x 10
x 10
front db raises
35s x 12
40s x 10
45s x 8
side machine laterals ss with front delt machine press
2 sets
cardio 15 min
4 scoops torrent PWO
pretty good workout only had one meal got up really late....

Mizzarler
07-07-08, 10:28 pm
Arms
BB bicep curls
95 x 10
125 x 12 (cheating last couple)
115 x 12
dop to 95 x 10
HS bicep curls
3 sets
DB concentration curls
3 sets
Close grip bench
275 x 6
315 x 5 (PR)
x 4
255 x 10 or 11 lost count..
Ov DB ext
4 sets
Triangle Pushdowns
3 sets

Mizzarler
07-11-08, 2:28 am
Legs
Leg ext 5 sets up to 230 x 12 drop to 190 x 10 drop to 170 x 10
Squats ( yes i know i suck at squats...)
4 sets
275 x 5
315 x 8 (had more)
325 x 7
x 5
275 x 12 or 13
Leg press ss with sldl
4 sets
Leg curls
4 sets

Mizzarler
07-11-08, 10:09 pm
Chest
Incline bench
250 x 13
255 x 8
260 x 6
225 x 10
Flat Hammer Strength
2 sets then triple drop set
Incline smith machine
3 sets
dips
2 sets x failure
machine flys
2 sets

Mizzarler
07-13-08, 9:18 pm
Back
Woke up this morning and left groin was bothering me, sore throughout workout...hope everythings ok...
Pulldowns
210 x 8
225 x 11
210 x 12
195 x 12
T Bar Rows
3 sets, triple drop set last set
DB Rows
3 sets, last set drop set
HS Pulldowns
3 sets
Seated cable rows
2 sets

Mizzarler
07-14-08, 10:59 pm
Shoulders
seated smith bb militarys
265 x 10
275 x 7
x 5 drop to 225 x 6
Side DB raises
3 sets up to 40s x 12
Front DB raises
3 sets up to 45s x 10 drop set last set
giant set -seated side laterals machine - rear delt flys, ab machine
3 sets
1 set front delt press machine
Ran out of torrent and made an awesome shake (more of a drink cause i blended it to much) cup oats, 3 scoops protein, half bannana, grahm cracker, 12 oz milk, 12 oz water it was fuckin tastyyyyy

Mizzarler
07-19-08, 6:39 pm
Im taking 5 days off, havent took a week off in 11 weeks and gonna hit legs hard on monday. I feel lazy and worthless...but i know its for the better

Mizzarler
07-24-08, 10:39 pm
Havent posted my workouts this week so heres what i did...
7.21 Legs
Leg ext 5 sets
Leg press ss with sldl 5 sets up to 7 a side x 10
leg curls 4 sets
hack squats 4 sets
hypers 3 sets
off
7.23
chest
flat bench (havent flat benched in like a month)
295 x 8 (felt light, had more)
315 x 6
x 5
265 x 9
Incline Db's
4 sets
dips
3 sets
machine flys
2 sets
7.24 back
pullups
4 sets 21 first set all way down
DL's
275 x 5
325 x 5
365 x 7
315 x 10 (had moree)
Pulldowns
4 sets
T bars
3 sets, last set triple dropset
machine rows ss with machine pulldowns 2 sets
weight at 218 lbs...

js71474
07-24-08, 11:04 pm
Just catching up man, hittin some work in here! Love the deads bro, 365 for reps is good stuff and don't be so hard on yourself with the squats, shit I wish I could get 325 for reps! Putting up good numbers and def. doing work all the way around, I'm subbed. Keep it up M!

Mizzarler
07-26-08, 8:57 pm
Just catching up man, hittin some work in here! Love the deads bro, 365 for reps is good stuff and don't be so hard on yourself with the squats, shit I wish I could get 325 for reps! Putting up good numbers and def. doing work all the way around, I'm subbed. Keep it up M!

thanks for the support man, I appreciate it.

Mizzarler
07-26-08, 9:02 pm
Entire body was feeling sore today, first week back is killing me, and shoulders wernt as strong as normal, this tends to happen when I go really heavy on bench earlier in the week.
Needled to say heres what I did today...right shoulder was bothering me a bit thorughout workout so I ended it sooner that expected
Seated Smith BB Presses
235 x 16
245 x 12
225 x 10 drop to 185 x 8 drop to 135 x 12
Side DB laterals
3 sets
Front DB raises
3 sets
Side Lateral machine ss with rear delt flys
3 sets
was going to do front delt machine and rear delt flys but my right shoulder started hurting weight is at 212 when i wake up...
Heres me when I was cutting...
http://i285.photobucket.com/albums/ll68/AKNM88/42208frontdblbi222.jpg

and now mid bulk...
http://i285.photobucket.com/albums/ll68/AKNM88/72408MM2.jpg

Mizzarler
07-27-08, 9:28 pm
Alt DB Curls
5 sets up to 50s x 6, was feeling tired today
DB preachers
3 sets
Skullcrushers
3 sets up to 150 x 6 then CG it out x 15 each set
Tri Pushdowns ss with rope pulldowns
3 sets
Hammer strength dip machine
4 sets, last set drop set,
pretty good workout got a nice pump, just wasnt feeling it today, legs tom...yay...

Mizzarler
07-30-08, 6:12 am
Great LEG DAY...for me anyways
Leg Ext - 5 sets x 20 reps
Squats
5 sets
295 x 14
315 x 8
330 x 5
225 x 15
Leg Curls
5 sets
Cybex leg press
4 sets
Hypers - 3 sets
1 set leg curl ss with single leg ext
had half a bannana and 4 scoops new green apple torrent PWO, good shit

js71474
07-30-08, 11:08 am
Looking big in the pix, all the hard work is paying off! I see you have been hittin it hard in the gym bro! Had some nice workouts! Everything looks on point, and the 330 for reps on squats is great, keep it up bro!

Mizzarler
07-31-08, 7:54 pm
Looking big in the pix, all the hard work is paying off! I see you have been hittin it hard in the gym bro! Had some nice workouts! Everything looks on point, and the 330 for reps on squats is great, keep it up bro!

Yea man im really trying to bring up my legs and back this year, i know it will be worth it!

Mizzarler
07-31-08, 7:59 pm
Legs are so sore..feels good i love it but i havent gotten hardly any sleep (about 8 hours combined) the last 2 night so i knew i would have a pretty shitty workout anyways heres what i did...better than not going i guess

Incline Bench
260 x 10
275 x 6
255 x 9
225 x 10
Flat HS
4 sets
Dips ss with flys
3 sets

I would usually do another excercise for 4 sets but I simply didnt have the energy today, back tom

Vaze_06
07-31-08, 8:31 pm
Legs are so sore..feels good i love it but i havent gotten hardly any sleep (about 8 hours combined) the last 2 night so i knew i would have a pretty shitty workout anyways heres what i did...better than not going i guess

Incline Bench
260 x 10
275 x 6
255 x 9
225 x 10
Flat HS
4 sets
Dips ss with flys
3 sets

I would usually do another excercise for 4 sets but I simply didnt have the energy today, back tom

take the rest needed bro... kill it tomorrow with back =)
good work out

ooh and looking good on the pics, sub...

Mizzarler
08-01-08, 10:59 pm
Trained back tonight...
BB Rows
5 sets
underhand 185 x 8, 225 x 10, x 10
Ov, 185 x 12, x 12 drop to 135 x 15
Pulldowns
180 x 8
195 x 12
210 x 10
195 x 8
underhand 165 x 12 drop to 150 x 8
T bars
4 sets
Pulldowns Hammer strength ss with cable rows
3 sets

Mizzarler
08-01-08, 11:00 pm
take the rest needed bro... kill it tomorrow with back =)
good work out

ooh and looking good on the pics, sub...

Thanks bro, tryin to pack on another 10-15 lbs tand then start cutting again in january..I need a tan im a little chubby and pale = not a good combo for the girls lol

Vaze_06
08-01-08, 11:10 pm
Trained back tonight...
BB Rows
5 sets
underhand 185 x 8, 225 x 10, x 10
Ov, 185 x 12, x 12 drop to 135 x 15
Pulldowns
180 x 8
195 x 12
210 x 10
195 x 8
underhand 165 x 12 drop to 150 x 8
T bars
4 sets
Pulldowns Hammer strength ss with cable rows
3 sets

nice numbers and work out!


Thanks bro, tryin to pack on another 10-15 lbs tand then start cutting again in january..I need a tan im a little chubby and pale = not a good combo for the girls lol


sweet sweet...
HAHah i do also think alike... a nice tan always help to get the attention !
but be careful at the beginning to put lotion!.. u want a tan.. not look like a red tomato =p

js71474
08-02-08, 10:11 pm
Nice chest and back day bro! Youre putting up some good numbers M! Keep killing it!

Mizzarler
08-03-08, 9:26 pm
Seated DB Presses
90s x 12 (warmup)
100s x 12 (tweaked my left lat getting these up, but it eventually got better...still feeling tight though..)
x 10
90s x 12
Seated db laterals
4 sets
Arnolds
3 sets
Side lateral machine ss with db front raises
3 sets
Rear delt flys
3 sets

Vaze_06
08-03-08, 9:36 pm
Seated DB Presses
90s x 12 (warmup)
100s x 12 (tweaked my left lat getting these up, but it eventually got better...still feeling tight though..)
x 10
90s x 12
Seated db laterals
4 sets
Arnolds
3 sets
Side lateral machine ss with db front raises
3 sets
Rear delt flys
3 sets

damn nice numbers on the DB press... keep it up =]

Mizzarler
08-04-08, 3:48 am
damn nice numbers on the DB press... keep it up =]

thanks, yea shoulders has always been my favorite workout/ best bodypart

js71474
08-04-08, 9:44 am
Solid shoulder routine and those numbers are looking great! Keep it up bro!

Mizzarler
08-04-08, 10:28 pm
Arms
McFly if your reading this, i like your split, works well...
Anyways heres what i did with my strained oblique...ugh
DB curls
4 sets , hit 50s x 9 and 55s x 4
EZ Preacher curls
3 sets
CG Bench
185 x 10
225 x 17
250 x 13
260 x 9
Tri Pushdowns ss with HS Dip machine
3 sets

Vaze my bad for calling you bro, thought you were a dude.. hah now i know

Vaze_06
08-05-08, 6:17 pm
LOL no worries, i was hopping to mess a lil longer with ya.... just kidding
can keep on calling bro if u want...
by the way good workout

js71474
08-06-08, 11:17 am
Nice arm day bro, and heavy CGBP! Hope the oblique strain is feeling better!

Mizzarler
08-06-08, 10:07 pm
LOL no worries, i was hopping to mess a lil longer with ya.... just kidding
can keep on calling bro if u want...
by the way good workout


Nice arm day bro, and heavy CGBP! Hope the oblique strain is feeling better!

Thanks guys, oblique is feeling much better, about 95% learned my lesson on shoulder db's

Mizzarler
08-06-08, 10:09 pm
Pretty good leg day
leg ext pre exhaust
5 sets
up to 230 x 12
Leg Press
5 sets, 5 pl, 7 pl, 8 pl x 15, x 12, x10
Seated leg curl
4 sets
Squats (was supposed to do front squats but they felt so awkward so i just went narrow stance and cranked em out)
225 x 20
275 x 12
x 8
Seated Leg Curl
2 sets
last set ss with single leg ext x 20 each leg

didnt do a whole lot of hamstring work because im doin dl on sat with some hypers...

Vaze_06
08-06-08, 11:22 pm
good sessions bro

js71474
08-07-08, 8:15 am
Nice leg day, like how you pre exhausted the quads before hittin squats. The narrow stance squats are a tough move too but you hammered them! Nice job, hit those deads hard!

Mizzarler
08-09-08, 3:31 am
Chest
Was feeling kinda tired but woke up once i started...
Flat bench
300 x 11 (had 2 more)
315 x 6
x 5
275 x 10
Incline Smith ss with flat db flys
3 sets
Dips ss with incline hammer strength
3 sets
Cable Flys
1 set (drop set)
cardio 15 min

Vaze_06
08-09-08, 3:42 pm
i like your supersets, nice work

Mizzarler
08-09-08, 9:28 pm
Had only 45 minutes...did what I could got a good pump and went heavy for me on DL's, a good day none of the less
Pulldowns
4 sets
180 x 15
210 x 12
x 12 drtop to 165 x 6
Deadlifts
275 x 5
335 x 5
365 x 6
385 x 5 (PR, had more...)
x 5
Chinups ss with DB Rows
2 sets
"" ss with cable rows 1 set

mcbeast
08-09-08, 9:30 pm
Some damn strong pressin there bro.Good PR!!

Mizzarler
08-10-08, 10:44 pm
Some damn strong pressin there bro.Good PR!!

Thanks, Bench has always been my best lift, hopin to do 315 x 12 by the end of this year, as you can tell my DL and squat suck though..lol

js71474
08-11-08, 9:16 am
Heavy benching and deads, I love it bro! Putting in some great work here, keep it up!

Mizzarler
08-11-08, 10:41 pm
Seated BB Military press
185 x 10
225 x 8
205 x 11
drop to 155 x 5
Seated Side DB laterals ss with standing db rear delt laterals
3 sets (35s, 40s)
Arnold DB presses (love these)
2 sets 70s x 12
1 set 75s x 10
Rear delt flys ss with side lateral machine
3 sets
cardio 15 min

mcbeast
08-11-08, 10:48 pm
Heavy arnolds bro!

js71474
08-12-08, 8:38 am
Bricks for delts bro, nice job!!

Mizzarler
08-12-08, 9:58 pm
Bricks for delts bro, nice job!!

Thanks


Heavy arnolds bro!

Thanks, i couldve gone heavier but I didnt want to cause this is my second time doing them...

Mizzarler
08-12-08, 10:01 pm
Skullcrusher then cg it out ss with hammer curls
4 sets (145 with 55s x 10) last set
Preacher EZ Bars ss with OV DB Ext
3 sets
Bicep machine
3 sets
Dip HS Machine ss with tri pushdowns
3 sets
10 min cardio
got a crazy pump, gonna start doin supersets more for arms!

Mizzarler
08-14-08, 10:17 pm
15 min walk treadmill w/u
2 sets very light single leg ext ss with light leg curl
Leg Press - 5 sets
6 es x 20
7 es x 15
up to 8 pl es x 10, x 8
5 es close stance x 25
Squats
225 x 17
315 x 10
365 x 3 (PR)...
Leg Curls
5 sets (15-10 reps)
Smith Lunges ss with hypers
3 sets
Leg Ext 5 sets
cardio 10 min elliptical
single leg ext 20 each leg final burn...
legs definetley getting bigger and stronger now all they need is a tan...

Vaze_06
08-14-08, 10:45 pm
congra on the PR and good idea on doing more supersets on arm
as for the tan... bro go play tennis :P
seriously! 1-2 hours under the sun playing maybe 2-3 times per week... promise u'll tan in no time =] (getting cardio and tanning... best of both worlds! lol)

Pizzalamp
08-15-08, 5:29 pm
15 min walk treadmill w/u
2 sets very light single leg ext ss with light leg curl
Leg Press - 5 sets
6 es x 20
7 es x 15
up to 8 pl es x 10, x 8
5 es close stance x 25
Squats
225 x 17
315 x 10
365 x 3 (PR)...
Leg Curls
5 sets (15-10 reps)
Smith Lunges ss with hypers
3 sets
Leg Ext 5 sets
cardio 10 min elliptical
single leg ext 20 each leg final burn...
legs definetley getting bigger and stronger now all they need is a tan...
what a great leg day! congrats on your pr!

Mizzarler
08-17-08, 1:12 am
what a great leg day! congrats on your pr!

hah thanks it hurts to walk down the stairs lol

Mizzarler
08-17-08, 1:15 am
Had 1 meal, dragged through the whole workout, thought I could get two but got caught up at work and had to work out before gym closes early on saturday...very average workout but id trade in an average chest day for a good leg day anytime...
Flat bb bench
305 x 9
x 8
275 x 11
Incline DBs ss with dips
95s x 10 x failure
100s x 10 ""
x 10 ""
Incline Hammer strength ss with flat hs
3 sets
cable flys 3 sets
pushups x failure,
nothing special just got it done, back tom, gonna deadlift had steak fajitas and some cake and ic cream tonight to aid in tommorows workout..lol

mcbeast
08-17-08, 9:47 am
You call 305x9 dragging?!

Great work

Mizzarler
08-17-08, 9:13 pm
You call 305x9 dragging?!

Great work

thanks

Mizzarler
08-17-08, 9:15 pm
Very tired, dragged myself to the gym no one was there only had an hour cause it closes at 6... whatever im going to take 3 days off and see how i fell im absolutely spent..shitty workout..
BB rows(only up to 225 x 10) ss with hs lat pulldowns
4 sets
t bar rows
4 sets (up to 3 and quarter)
pull ups
3 sets
worst workout ive had in a while, very disappointed right now almost fell asleep halfway through and goto like 7 hours sleep with 3 meals in me...

mcbeast
08-17-08, 9:29 pm
You got 7 hours of sleep and 3 meals? This is why you feel you performed pooly?

If thats the case.I call bullshit.Wake up princess get your shit together.Ive seen your lifts,they are freakin amazing.Take your 3 days if you must.Thursday morning you should be able to hop out of bed slam down a preworkout and get your ass in the gym bangin out 315 for triples on the bench.

If i am mistaken,then heal up brotha.Get back in the gym with a vengeance.

Mizzarler
08-17-08, 9:46 pm
You got 7 hours of sleep and 3 meals? This is why you feel you performed pooly?

If thats the case.I call bullshit.Wake up princess get your shit together.Ive seen your lifts,they are freakin amazing.Take your 3 days if you must.Thursday morning you should be able to hop out of bed slam down a preworkout and get your ass in the gym bangin out 315 for triples on the bench.

If i am mistaken,then heal up brotha.Get back in the gym with a vengeance.

I'm just exhausted lately i dont know why I need some time off I know my body and i'm gonna come back strong thursday with legs

mcbeast
08-17-08, 9:49 pm
I'm just exhausted lately i dont know why I need some time off I know my body and i'm gonna come back strong thursday with legs

Good.Eat and restup.Lets see some heavy ass squats

Mizzarler
08-18-08, 6:53 pm
Good.Eat and restup.Lets see some heavy ass squats

Well i slept for 10 hours last night...dont know how but I feel much better today I guess I needed it, I'll be back tom with shoulders...

Mizzarler
08-20-08, 10:26 pm
Shoulders
Took 2 days off and took me a while to find me groove...heres what I did
Smith mil press seated
225 x 8
255 x 13
265 x 8
x 6
225 x 8
Seated db laterals
3 sets, up to 40s x 9
Arnold Presses
75s x 12
80s x 8
x 8
Seated lateral machine ss with machine press
2 sets
rear delt flys
4 sets
pretty good workout i guess didnt have any intensity at all today...
---weight was at 221 this morning when i got up, time to cut down to lose my gut im guessing to 205 or so, we'll see, gonna start moderate carbs next monday(130-150 a day) with 30 min cardio 3-4 times a week, arms tom and legs sat...

Mizzarler
08-21-08, 10:58 pm
Arms
DB curls
5 sets 50s x 10, 55s x 5
preacher ez bar
3 sets 80 x 12 x 10 x 7
db preachers
3 sets
hammer curls
1 set
CG bench
300 x 9 (pr)
300 x 6
275 x 10
ov db ext
80 x 20
90 x 15
x 15 drop to 60 x 15
dip hammer strength ss with tri pushdowns
3 sets
day 2 of moderate carbs, felt pretty good weight was still at 220 when i woke up gonna start cardio next week..yay....not

mcbeast
08-21-08, 11:04 pm
Good work and amazing close grips...Have fun with the cardio

Mizzarler
08-22-08, 9:35 pm
So i've decided to take the weekend off i know i only worked out twice this week, i'm starting back fresh on monday with an old school split that looks like this...

quads/hams
chest/bi
off
back/hams
shoulders/tri
off
off

i need the wekeends off because i work on the weekends unloading stuff at cheerleading shows and selling , and no i am not a cheerleader.... cant wait to hit legs again!

Mizzarler
08-25-08, 10:29 pm
Legs
w/u 12 min walk treadmill
Squats (first week back didnt want to go really heavy)
225 x 10
275 x 18 (supposed to be 20, was easy until i got to 11 or 12)
315 x 8
x 8
x 8
Leg Curls
5 sets
Hack squat machine
2 es x 12
+ a quarter x 8
x 8
Seated leg curls ss with one leg ext
3 sets
BW lunges 2 sets
x 15 each leg walking style real slow
Walk 10 min treadmill to cool down, have no idea what my weight is but im def losing weight, hopefully i can get 20 next week with 275, my legs are already sore that 18 set killed me at the beginning lol which means im gonna not be able to walk in 2 days...yay

Mizzarler
08-26-08, 10:47 pm
Chest and Bis
Incline BB
245 x 10
265 x 9
275 x 8
255 x 8
Flat DB
100s x 12
105s x 12
x 10
Incline HS ss with Alt db curls
3 sets up to 50's on curls x 10
Dips ss with preacher ez bar curls
3 sets
1 set preacher hs machine
1 set machine flys
Great workout, the rest definetley helped...

Vaze_06
08-26-08, 10:57 pm
Chest and Bis
Incline BB
245 x 10
265 x 9
275 x 8
255 x 8
Flat DB
100s x 12
105s x 12
x 10
Incline HS ss with Alt db curls
3 sets up to 50's on curls x 10
Dips ss with preacher ez bar curls
3 sets
1 set preacher hs machine
1 set machine flys
Great workout, the rest definetley helped...

nice nice work out

Mizzarler
08-27-08, 4:39 am
thanks, your back day looked good as well

js71474
08-27-08, 8:49 am
Puttin in some killer work!! Keep it up bro!

Mizzarler
08-29-08, 12:59 am
Puttin in some killer work!! Keep it up bro!

hah thanks man im tryin

Mizzarler
08-29-08, 1:00 am
Back
Pulldowns
5 sets up to 225 x 12
T Bars
5 sets last set drop set up to 3 and quarter x 10
Lat HS machine
3 sets
CG Pulldowns
3 sets
Cable Rows
4 sets
machine hammer strength Pullovers
3 sets
Nothin special was supposed to do deadlifts but my leg abductors (groin area) is still sore from quats so it was a no go for them today , ill do em next week... shoulders tom

Mizzarler
08-30-08, 12:39 am
Shoulders and triceps...focused more on side delts..they are def getting stronger and bigger...
Skullcrushers
5 sets
Side delt machine
4 sets up to 185 x 10
Hammer strength shoulder press
4 sets
Tricep triangle pushdowns ss with side delt db's
3 sets
front delt press machine ss with rope pulldowns
3 sets

jeff00z28
08-30-08, 5:48 pm
Chest and Bis
Incline BB
245 x 10
265 x 9
275 x 8
255 x 8
Flat DB
100s x 12
105s x 12
x 10
Incline HS ss with Alt db curls
3 sets up to 50's on curls x 10
Dips ss with preacher ez bar curls
3 sets
1 set preacher hs machine
1 set machine flys
Great workout, the rest definetley helped...

big inclines. real big

Pizzalamp
08-30-08, 9:29 pm
Shoulders and triceps...focused more on side delts..they are def getting stronger and bigger...
Skullcrushers
5 sets
Side delt machine
4 sets up to 185 x 10
Hammer strength shoulder press
4 sets
Tricep triangle pushdowns ss with side delt db's
3 sets
front delt press machine ss with rope pulldowns
3 sets

nice job!
good to hear ya seeing good results w/ the side delts

Vaze_06
08-31-08, 12:18 am
thanks bro
enjoy your weekend

Mizzarler
08-31-08, 11:04 am
big inclines. real big

thanks, the only bad thing about going really heavy on incline is my shoulders and chest are still sore 3 days later when i train shoulders...

Mizzarler
08-31-08, 11:06 am
nice job!
good to hear ya seeing good results w/ the side delts

yea man gonna start training them first and see what happens....you might be the only person that loves pizza as much as me lol


thanks bro
enjoy your weekend

oh i will.. worked fri and sat carrying boxes form an attic to the bnasement of this huuuuge house..dont even know how many times i went up stairs...and i have legs on mon...ugh..i iwish i would just win the lottery lol

Mizzarler
09-02-08, 9:39 pm
Legs
Leg Press
6 sets
up to 8 pl es x 10, then 7 x 12 7 x 12
seated leg curls
4 sets
nautilus power squat machine (i guess thats what its called i tried to find a pic but i couldnt...)
4 sets
4 pl eachside x 10 x 10 x 10 x 9
seated leg curls
3 sets
BW lunges
3 sets
Leg ext 3 sets
walk 10 min

Vaze_06
09-02-08, 9:41 pm
Legs
Leg Press
6 sets
up to 8 pl es x 10, then 7 x 12 7 x 12
seated leg curls
4 sets
nautilus power squat machine (i guess thats what its called i tried to find a pic but i couldnt...)
4 sets
4 pl eachside x 10 x 10 x 10 x 9
seated leg curls
3 sets
BW lunges
3 sets
Leg ext 3 sets
walk 10 min

nice leg press... must say the walking part is probably the best lol

Mizzarler
09-02-08, 10:22 pm
nice leg press... must say the walking part is probably the best lol

haha yea they all suck but lunges are the easiest but i go really slow so they still suck lol

Vaze_06
09-02-08, 10:50 pm
haha yea they all suck but lunges are the easiest but i go really slow so they still suck lol

lollll my knee aint bugging me anymore, so i'm back with lunges... i was feeling them lol
today i cant bend cauz my hams are stiff and cant sit cauz quads are sore.... OOOh and my butt HURTS! lol
otherwise are u doing? havent won the lottery yet =p

KiNgKoNgPrOnGeD
09-02-08, 10:53 pm
good stuff bro, we'll both b hurting tomorrow lol

Mizzarler
09-03-08, 9:37 pm
decent chest day..nothing special
Chest and Bis
flat bench
w/u then
310 x 9
315 x 8
x 5 (had 1 more but saved it...)
Incline smith
225 x 12
245 x 8
255 x 6
185 x 20 drop to 135 x 15
Incline DB ss with hammer db curls
3 sets (100s x 10 and 45s x 10)
Dips ss with 1 arm db preachers
2 sets
1 set cable flys
1 set machine preachers
called it a day....

Pizzalamp
09-04-08, 1:01 am
lol 315 for 8 is decent for u-for me thats beastly unknown waters-im stuck at 315 for 2

very strong benching bro

Mizzarler
09-04-08, 1:29 am
lol 315 for 8 is decent for u-for me thats beastly unknown waters-im stuck at 315 for 2

very strong benching bro

wa? i thought u close gripped 295 for like 8 a while back, maybe it was someone else? but yea thanks i love benching!!!

Mizzarler
09-05-08, 9:58 pm
Back
Nothin like a good dead session, knees and shins are offically SCRAPED haha
Deads
315 x 5
365 x 5
385 x 5
405 x 5
315 x 10 (squeeze 2 seconds after each rep)
U bar Pulldowns
5 sets
with 3 sets 195 x 10
DB rows
3 sets
HS Lat pulldowns
3 sets
Cable rows
3 sets
2 sets macine rows
just took some pics have them up shortly, youll get to see my skinny legs hah

Mizzarler
09-05-08, 11:32 pm
http://i285.photobucket.com/albums/ll68/AKNM88/940888888888883.jpg


http://i285.photobucket.com/albums/ll68/AKNM88/940888888888881.jpg

Vaze_06
09-05-08, 11:41 pm
nice deads bro
lookin goods on the pics

Mizzarler
09-06-08, 8:43 pm
i was up for over a day a straight... dont ask why, gona take shoulders and triceps off and start back up monday w/ legs and get back on track

Vaze_06
09-06-08, 11:23 pm
i was up for over a day a straight... dont ask why, gona take shoulders and triceps off and start back up monday w/ legs and get back on track

hope at least everything is ok
have a nice weekend

js71474
09-08-08, 10:57 am
Nice sessions youve had lately, and the pix look great bro! Looks like all your hard work is payin off! Keep it up!

Mizzarler
09-08-08, 7:51 pm
Nice sessions youve had lately, and the pix look great bro! Looks like all your hard work is payin off! Keep it up!

Thanks, i hope so


hope at least everything is ok
have a nice weekend

Thanks Vaze, I enjoyed my weekend...everythings fine now! : )

Mizzarler
09-08-08, 7:57 pm
Alright so today was my first day of cutting...I dont know what I'm going to go down to but heres my plan of attack..very simple thought of it myself, it has to work...
Mon Legs High carb (150-175g)
Tues Chest/Bi Med Carb (100g)
Wed off Low Carb 50g
Thurs Back High ""
Fri Shoulders/ Tris Med ""
Sat Off Low ""
Sun off Carb up/reasonable cheat day

I will be doing cardio after my workout after i pop 4 amino tabs until i get an elliptical at home...I ran all this by my man Big Ant and he gave some pointers so I think I'm on track, I'm not cutting for a show just for myself...Anwyays I did Legs today my lower back was killing me from deads so i went light...sorta...

Leg Press
6 sets
4 es x 12
5 es x 12
6 es x 15
x 15
7 es x 16
x 10
Leg Curls (hams were dead from deads...hah)
4 sets last set drop set
Hack Squats
2 es x 12
+ 25 x 10
+10 more x 8
x 8
BW Lunges
3 sets
Thats it, was gonna do ext but my right knees bothering me...hmmm maybe next week...Off to eat lean steak and a sweet pot...later

Mizzarler
09-09-08, 9:25 pm
Chest/Bis
I was feeling really tired today and just not into it...I had to take my dog to the vet cause her nose wouldnt stop bleeding and they dont know whats wrong with her...ahhh : (
Incline Bench
260 x 11
275 x 5 1/2
265 x 6
225 x 11
Flat DBs
3 sets, 90s x 20
105s x 10
110s x 10
BB Curls
4 sets
95 x 10 (slow, good form)
Incline HS 3 sets
Alt DB curls
4 sets
Dips 2 sets
20 min cardio...ahh the cutting has officially begun!

Vaze_06
09-09-08, 9:33 pm
Chest/Bis
I was feeling really tired today and just not into it...I had to take my dog to the vet cause her nose wouldnt stop bleeding and they dont know whats wrong with her...ahhh : (
Incline Bench
260 x 11
275 x 5 1/2
265 x 6
225 x 11
Flat DBs
3 sets, 90s x 20
105s x 10
110s x 10
BB Curls
4 sets
95 x 10 (slow, good form)
Incline HS 3 sets
Alt DB curls
4 sets
Dips 2 sets
20 min cardio...ahh the cutting has officially begun!

hope your doggy will be ok
nice pressing

Mizzarler
09-09-08, 10:09 pm
thanks v but shes getting old... : (

Vaze_06
09-09-08, 10:12 pm
thanks v but shes getting old... : (

ah.. we all do lol...
then take advantage of the time u have with her

Pizzalamp
09-09-08, 10:45 pm
good pics bro
arms looking thick

Mizzarler
09-11-08, 8:54 pm
good pics bro
arms looking thick

Thanks Pizza when are we gonna see some Pizzalamp pics!!??? and where do you get your quotes from theyre so awesome.

Mizzarler
09-11-08, 8:58 pm
Back
Pullups
2 sets wide grip
2 sets parallel to floor bar pullups i dont know what theyre called....
BB Rows
6 sets (3 underhand 3 ov, up to 225 x 8 on ov nice and slow)
U Bar Pulldowns
4 sets
T Bar rows
3 sets
Cable rows
2 sets
Machine Pullovers
2 sets
Good workout, watched a clip from Silvio Samuels DVD and saw how calm he was working out and how he enjoyed it and made me enjoy this workout...dont be so uptight all the time!!! but still intense of course!!!

Mizzarler
09-12-08, 8:11 pm
Shoulders/Tris (havent done this in 2 weeks...bleh) ok workout i guess
CGBP
275 x 10
285 x 10
290 x 9
Smith Military Press
225 x 12
245 x 7
225 x 8 drop to 135 x 12
Ov DB Ext
4 sets
Seated Side DB Raises
4 sets
Machine front press ss with side delt machine
3 sets
Triangle Pushdowns
3 sets
dip machine ss with rope pushdowns
2 sets
2 sets

Vaze_06
09-12-08, 9:39 pm
strong number bro

Mizzarler
09-14-08, 12:03 pm
Thanks vaze, it felt good to hit them again, I'll start with military press next time

Pizzalamp
09-14-08, 1:56 pm
Thanks Pizza when are we gonna see some Pizzalamp pics!!??? and where do you get your quotes from theyre so awesome.i wanna get some pics up soon-i just need a digi camera...some quotes i make up myself, others are jack handey quotes


Back
Pullups
2 sets wide grip
2 sets parallel to floor bar pullups i dont know what theyre called....
BB Rows
6 sets (3 underhand 3 ov, up to 225 x 8 on ov nice and slow)
U Bar Pulldowns
4 sets
T Bar rows
3 sets
Cable rows
2 sets
Machine Pullovers
2 sets
Good workout, watched a clip from Silvio Samuels DVD and saw how calm he was working out and how he enjoyed it and made me enjoy this workout...dont be so uptight all the time!!! but still intense of course!!!


Shoulders/Tris (havent done this in 2 weeks...bleh) ok workout i guess
CGBP
275 x 10
285 x 10
290 x 9
Smith Military Press
225 x 12
245 x 7
225 x 8 drop to 135 x 12
Ov DB Ext
4 sets
Seated Side DB Raises
4 sets
Machine front press ss with side delt machine
3 sets
Triangle Pushdowns
3 sets
dip machine ss with rope pushdowns
2 sets
2 sets
2 solid workouts bro-great job-enjoy the rest of the weekend

Mizzarler
09-15-08, 12:27 am
Had my cheta meal tonight, chicken alfredo with 12 oz chicken and a medium chicken mushroom and onion pizza, this should help with my squat workout tom! mmm it was good back to dieting tom...

Mizzarler
09-15-08, 8:28 pm
Legs
Squats
Knees were bothering me during warm up but they loosened up
315 x 10
335 x 10
x 8
225 x 20
Squat Press machine
4 sets
Leg curls
4 sets
SLDL
3 sets
Lunges
3 longggggg sets
Leg ext
3 sets
cardio 20 min

Vaze_06
09-16-08, 12:35 pm
Legs
Squats
Knees were bothering me during warm up but they loosened up
315 x 10
335 x 10
x 8
225 x 20
Squat Press machine
4 sets
Leg curls
4 sets
SLDL
3 sets
Lunges
3 longggggg sets
Leg ext
3 sets
cardio 20 min

nice squatting
love your cheat meal

Mizzarler
09-16-08, 9:10 pm
nice squatting
love your cheat meal

Thanks Vaze I did too! this week I think i might hit up some wendys for a meal and then some all you can eat pasta from olive garden with loads of chicken for of course for my other cheat meal!!!

Mizzarler
09-16-08, 9:12 pm
Chest and Biceps
went like this...
Bench
315 x 8
x 7
x 5
275 x 9
Incline DBs
90s x 12
100s x 10
105s x 10
BB Curls
4 sets up to 100 x 12, last set drop set
Incline HS
set PRs on this as I always do it later in my owrkout
4 sets up to 3 pl + a 10 es x 12
Hammer curls
3 sets
Dips
2 sets
Preacher machine curls
3 sets
cardio 20 min....thats a wrapppppp tom is an off day ahhhhhhhh

Vaze_06
09-16-08, 9:16 pm
Thanks Vaze I did too! this week I think i might hit up some wendys for a meal and then some all you can eat pasta from olive garden with loads of chicken for of course for my other cheat meal!!!

damn wendy's.. i remember once eating the Baconator or something like that, but it had a Lot of bacon lol... One word. Delicious =]
buffet are always the best for cheat meals

how much the new Pr?! and enjoy the rest

Mizzarler
09-16-08, 9:20 pm
damn wendy's.. i remember once eating the Baconator or something like that, but it had a Lot of bacon lol... One word. Delicious =]
buffet are always the best for cheat meals

how much the new Pr?! and enjoy the rest

Well thats why its called THE BACONATOR lol 8 pieces of bacon is to much for me ill stick with two triples with 1 piece cheese each and onions! and the PR was just on the incline hammer strength i hit 3 pl + a 10 es for 2 my last two sets for 12 and I will enjoy the rest trust me

Vaze_06
09-16-08, 9:27 pm
Well thats why its called THE BACONATOR lol 8 pieces of bacon is to much for me ill stick with two triples with 1 piece cheese each and onions! and the PR was just on the incline hammer strength i hit 3 pl + a 10 es for 2 my last two sets for 12 and I will enjoy the rest trust me

then we better never get into a competition of ''who can eat the most in a buffet'' u'll probably loose against me ahaha just kdding
ah fuck u said it...just me who cant read properly...

js71474
09-17-08, 9:04 am
You are putting in some great work in here bro!! Nice....keep it up!

Gunz1
09-17-08, 1:23 pm
shit looks solid here bro... you talking about wendys is making me fucking starving!!! lol i wanna go to the bk lounge RIGHT NOW and throw down a trip whopper fries onion rings and some chicken tenders.. cant wait for sat and my cheat meal!!! lol

Mizzarler
09-18-08, 12:28 am
shit looks solid here bro... you talking about wendys is making me fucking starving!!! lol i wanna go to the bk lounge RIGHT NOW and throw down a trip whopper fries onion rings and some chicken tenders.. cant wait for sat and my cheat meal!!! lol

I know what you mean man, I'm carb cycling right now to shed about 20 lbs and its my low carb day and Im so freakin hungry already thinking about sunday lol Im def gonna get my hands on somethin good...


You are putting in some great work in here bro!! Nice....keep it up!


Thanks js I hope so, just training the only way I know how to

Mizzarler
09-18-08, 12:30 am
Off day..laid low and went and did my 20 min of cardio some crunches and got the hell out of there to go rest some more lol i wish i cud do cardio at my house...sigh..back tom... when I can actually eat some carbs!!! weighed in at 219 after cardio and 3 meals in me, so I'm right where I want to be, 2-3 lbs per week, thats it!!!

Mizzarler
09-18-08, 7:26 pm
Back
Pullups 4 sets
2 wide grip
2 neutral
T Bar Rows
2 pl x 15
3 pl x 12
+25 x 10
x 8
3 pl x 10 drop to 2 pl x 13
Rack Pulls (just above knee with 2 sec hold at top)
225 x 10
315 x 12
365 x 10
x 10
225 x 20
Had an awesome pump here...
Pulldowns
2 sets with U bar 180 x 12
2 sets wide grip 165 x 15
Hammer strength high row
2 sets
Cable Rows
2 sets
Lat hammer strenth pulldowns
2 sets
Meant to do machine pullovers but totally forgot...
cardio 25 min

Vaze_06
09-19-08, 2:20 pm
Back
Pullups 4 sets
2 wide grip
2 neutral
T Bar Rows
2 pl x 15
3 pl x 12
+25 x 10
x 8
3 pl x 10 drop to 2 pl x 13
Rack Pulls (just above knee with 2 sec hold at top)
225 x 10
315 x 12
365 x 10
x 10
225 x 20
Had an awesome pump here...
Pulldowns
2 sets with U bar 180 x 12
2 sets wide grip 165 x 15
Hammer strength high row
2 sets
Cable Rows
2 sets
Lat hammer strenth pulldowns
2 sets
Meant to do machine pullovers but totally forgot...
cardio 25 min

great work out in overall bro!! how can u forget pullovers??!! *shakes head... lol
have a nice weekend

Mizzarler
09-19-08, 4:21 pm
great work out in overall bro!! how can u forget pullovers??!! *shakes head... lol
have a nice weekend

Thanks, ya i know i was absolutely exhausted and didnt think of them, ill do them next time!!!

Mizzarler
09-19-08, 9:05 pm
Shoulders/Tri's
found a good lifting partnet for today and we tore it up, no one was in the gym except a hot brazilian girl lol
Smith Military Press
255 x 12
275 x 10
x 8 drop to 185 x 13 or so wasnt really countning
Skullcrushers
3 sets then cg it out til failure up to 45 es x 12 really slow
Arnold Presses
75s x 10
80s x 10
x 8 drop to 55s x 6
Triangle Pushdowns
4 sets
Side lateral machine ss with rear delt fly machine
3 sets
dip machine
2 sets
rope pulldowns
2 sets
cardio 25 min
ran out of torrent so i just mixed a cup of oats, 3 scoops whey 8 oz milk and 16 oz water and it was incredible!!! lol so simple but very tasty...have the weekend off from work and lifting, gonna be relaxing and watching some football...yeaaaaaaaaa and sundays my cheat day peace

Mizzarler
09-22-08, 8:45 pm
I gott asay my falcons arent looking to bad even though the chiefs are absoultely aweful but hey a wins a win!, looking forward to MNF tonight, favre is the man anyway i hit legs and i almost puked, did the wrath leg workout...nuff said
Leg Ext
5 sets x 20 (wow awesome pump)
Leg Press 4 sets
5 es x 20
6 es x 15
x 15
7 es x 12
Hack Squats (http://www.exrx.net/WeightExercises/Quadriceps/SLHackSquat.html) ive always referred to these as hack squats not the machine...even though i do those occasionly
4 sets
up to 3 pl es x 8
SLDL
3 sets
Leg curls
4 sets
Lunges
3 sets
No cardio, absoultely spent, downed a g2 and then my ghetto Post wo drink with oats and whey lol

Vaze_06
09-22-08, 8:57 pm
Shoulders/Tri's
found a good lifting partnet for today and we tore it up, no one was in the gym except a hot brazilian girl lol
Smith Military Press
255 x 12
275 x 10
x 8 drop to 185 x 13 or so wasnt really countning
Skullcrushers
3 sets then cg it out til failure up to 45 es x 12 really slow
Arnold Presses
75s x 10
80s x 10
x 8 drop to 55s x 6
Triangle Pushdowns
4 sets
Side lateral machine ss with rear delt fly machine
3 sets
dip machine
2 sets
rope pulldowns
2 sets
cardio 25 min
ran out of torrent so i just mixed a cup of oats, 3 scoops whey 8 oz milk and 16 oz water and it was incredible!!! lol so simple but very tasty...have the weekend off from work and lifting, gonna be relaxing and watching some football...yeaaaaaaaaa and sundays my cheat day peace

nice pressing
what was the cheat meal?!


I gott asay my falcons arent looking to bad even though the chiefs are absoultely aweful but hey a wins a win!, looking forward to MNF tonight, favre is the man anyway i hit legs and i almost puked, did the wrath leg workout...nuff said
Leg Ext
5 sets x 20 (wow awesome pump)
Leg Press 4 sets
5 es x 20
6 es x 15
x 15
7 es x 12
Hack Squats (http://www.exrx.net/WeightExercises/Quadriceps/SLHackSquat.html) ive always referred to these as hack squats not the machine...even though i do those occasionly
4 sets
up to 3 pl es x 8
SLDL
3 sets
Leg curls
4 sets
Lunges
3 sets
No cardio, absoultely spent, downed a g2 and then my ghetto Post wo drink with oats and whey lol

damn 20 reps for 5 sets on leg press burns!!
nice work out

Mizzarler
09-23-08, 9:25 pm
Chest/Bi's
Incline Bench
245 x 8
275 x 8
275 x 5
235 x 9


Flat DB's (set PR's)
90s x 12
105s x 12
115s x 12
125s x 12

Alternating with

Alt DB curls
3 sets up to 50s x 10

Decline Hammer strength
4 sets
alternating with
preacher ez bars
4 sets

Incline hs
2 sets
alternating with
preacher DB's

Cable crossovers
3 sets - awesome burn

cardio 30 min

Vaze_06
09-23-08, 9:54 pm
sick Pr, great work out

Mizzarler
09-24-08, 12:22 am
sick Pr, great work out

Thanks i couldve gone heavier but thats the heaviest in the gym lol i need a new gym..gonna be visiting my friend in auburn for a week and they have a really nice golds gym over there maybe they got some heavier DBs

Vaze_06
09-24-08, 11:17 am
Thanks i couldve gone heavier but thats the heaviest in the gym lol i need a new gym..gonna be visiting my friend in auburn for a week and they have a really nice golds gym over there maybe they got some heavier DBs

ahahaha i see.... Bro just bring some tape and stick 10lb/5lb plates on the DB :)
in case there not heavier... u have to be creative lol

Mizzarler
09-24-08, 7:01 pm
http://i285.photobucket.com/albums/ll68/AKNM88/newsidechest08.jpg

Pizzalamp
09-24-08, 11:22 pm
chest was looking good bro-good workout
pic is not able to be seen

falcons ftw

Mizzarler
09-25-08, 8:44 pm
Back
Pulldowns
210 x 12
225 x 10
240 x 7
210 x 10 drop to 155 x 6
BB Rows (I suck at these...)
ov grip
185 x 8
210 x 10
x 8
underhand
185 x 13 drop to 135 x 8
Deads (back was burning so i couldnt go as heavy as usual...)
225 x 5
315 x 8
335 x 8
365 x 7
225 x 15
U grip pulldowns
3 sets up to 180 x 12
2 sets hammer strength high rows
2 sets cable rows
cardio 30 min

Vaze_06
09-26-08, 2:18 pm
Back
Pulldowns
210 x 12
225 x 10
240 x 7
210 x 10 drop to 155 x 6
BB Rows (I suck at these...)
ov grip
185 x 8
210 x 10
x 8
underhand
185 x 13 drop to 135 x 8
Deads (back was burning so i couldnt go as heavy as usual...)
225 x 5
315 x 8
335 x 8
365 x 7
225 x 15
U grip pulldowns
3 sets up to 180 x 12
2 sets hammer strength high rows
2 sets cable rows
cardio 30 min

imo it's always harder to do deads at the end of a work out, great session Mizz

Mizzarler
09-26-08, 8:52 pm
Shoulders/tris i was very tired today probably from thrashing my back to shreds yesterday, just went through the motions, nothing special
Seated db mil presses
90s x 15 (easy)
95s x 12
x 12
105s x 6
CG Bench
265 x 12
275 x 9
x 8
225 x 10 (slowww)
Seated side laterals
3 sets (35s x 12 perfect form)
Triangle pushdowns
5 sets
Seated side lateral machine ss with front delt machine press
3 sets
dip machine ss into rope pulldowns
2 sets
cardio 20 min, im drained, see yall monday

Mizzarler
09-26-08, 8:55 pm
imo it's always harder to do deads at the end of a work out, great session Mizz

hah yea they were tough, 365 usually feels like a joke and it was heavy as shit lol

Mizzarler
09-29-08, 3:56 pm
Alright so all these heavy deads and squats have takin a toll on me..was supposed to do legs today, but im still tired, ill hit em tommorow, need another day of eating and a good nights sleep, i was feeling more tired than usual on friday anyway, i need it

Mizzarler
09-30-08, 7:04 pm
Finally got some money together and got 6 lbs torrent, 6 lbs ultra whey pro and a bcaa/gluatamine mix, time to get busy
also ordered animal wheels and watched it before todays workout, wrath killed it, i also watched a vid of the legend, the one and only dorian yates which made me think about going psycho today, what a beast

w/u 12 min tread
leg ext 5 sets
up to 210 x 15 (slow)

Cybex squat press
5 sets up to 8 pl a side x 12 and 7 pl es x 18 and 4 es narrow stance x 25

Hack squats (not the sled the hammer strength one)
4 sets, up to 4 pl es x 8 and 3 es x 15

SLDL
3 sets up to 185 x 12

Seated leg curls alternating with bw lunges
3 sets

lying leg curls
2 sets

Mizzarler
10-01-08, 8:47 pm
Chest/Bis
Bench press
300 x 12
315 x 7
315 x 6
225 x 18
Incline DB Flys
5 sets up to 80s x 15 for 2 sets, couldve gone heavier but havent done these in forever so i went light

alternating with alt db curls
3 sets

Incline smith machine
3 sets
alternating with
1 arm db preeachers (3 sets)

concentration curls
3 sets

cable crossovers
4 sets
cardio 30 min...off day tom..yess

T o m m Y
10-01-08, 8:53 pm
strong benching brotha!

Mizzarler
10-02-08, 4:21 am
whoops, meant to put 10.1....

Mizzarler
10-02-08, 4:21 am
whoops, meant to put 10/1

Gunz1
10-02-08, 5:32 pm
nice job dude!!! chest and bis.. my fav!!! never seen them alternated before.. howd you like that?

Mizzarler
10-03-08, 4:01 pm
nice job dude!!! chest and bis.. my fav!!! never seen them alternated before.. howd you like that?

thanks, i loved it, and it didnt effect my chest strength at all ,got a great pump

Mizzarler
10-03-08, 8:08 pm
Back
BB Rows
5 sets total, 3 sets ov, 2 sets und
overhand
225 x10
235 x 8
x 8
und
185 x 12 drop to 135 x 12
Pulldowns
180 x 12
225 x 10
x 8 drop to 135 x 10
DL Rack pulls 4 sets, 2 sets 365 x 8 (with hold) and 2 sets 315 x 10
DB rows
3 sets up to 105s x 10 (slow)
2 sets narrow grip ullups
3 sets cable rows
cardio 30 min

Vaze_06
10-03-08, 8:53 pm
nice numbers Mizz, keep it up

Pizzalamp
10-03-08, 11:07 pm
nice bro...strong rowing!!! row row a big back...

Mizzarler
10-04-08, 9:46 pm
nice bro...strong rowing!!! row row a big back...
thanks pizza but my rowing sucks to everyone els eon here rowing 300 and 315, i dont know how yall do it..


nice numbers Mizz, keep it up

thanks vaze

Mizzarler
10-04-08, 9:50 pm
shoulders/tris
did all this in under an hour before gym closed..
seated smith miltary presses
225 x 8
245 x 12
280 x 7 drop to 225 x 6 dtop to 135 x 14
seated db side laterals
3 sets up to 40s x 12
ov db ext (pre exhaust em, tinys method, made every tricep excercise after this absoulutely hell..)
5 sets, last set drop set
skullcrushers
3 sets then cg it out, 35 each side, 10
side lateral machine
3 sets up to 185 (1 away from stack x 8) and 170 x 12 easily supersetted with rear delt flys
2 sets db front raises
2 sets nautilus machine shoulder presses
4 sets pushdowns (2 straight, 2 triangle)
1 set mahcine dips
thats a wrap, im absoultely spent, have the next two days off...peace

Mizzarler
10-07-08, 8:44 pm
Legs
had an aweful workout i dont even want to post it im so embarassed, everything felt like 100 lbs heavier on squats, had zero energy, gonna start back up next monday with ox's split of
Monday- Quads
Tuesday- Chest and Abs
Wednesday- Off
Thursday- Back
Friday- Delts and Hams
Saturday- Arms and Calves
Sunday- Off

i really like splitting up legs like that, its been about 8 weeks so i'm not that pissed, i need it anyways....weights at 209-210 right now, i will go moderate to low carbs this week and do some light cardio and ab/calves work as well, later guys

Pizzalamp
10-08-08, 12:34 am
def take some time off bro-i saw what u wrote in my journey-youve been hitting it hard for a while...rest up and eat well-come back like in a week is what id do...

Mizzarler
10-08-08, 2:50 pm
thanks pizza, its reassuring to have someone else say that because im always so skeptical on taking a week off, i hate it!! im watching dorians blood and guts dvd right now and its insane!
http://video.google.com/videoplay?docid=5130624493073861368

Pizzalamp
10-08-08, 10:01 pm
thanks pizza, its reassuring to have someone else say that because im always so skeptical on taking a week off, i hate it!! im watching dorians blood and guts dvd right now and its insane!
http://video.google.com/videoplay?docid=5130624493073861368

i love that movie

haha i love his training partner
"comon diesel, pump it diesel!"

Mizzarler
10-13-08, 1:36 am
everything starts back tommorow....im ready...

Mizzarler
10-13-08, 7:22 pm
Quads
bike 12 min w/u

working sets..
Leg press
5 pps x 15
6 pps x 12
7 pps x 12 ( all the way down)
8 pps x 7 drop to 4 pl on top each side close stance x 15
Smith Squats ss with sissy squats x 20 after each set
225 x 12
275 x 12
315 x 10
1 set db single leg squats 30s x 15
BW lunges
2 sets about 100 ft each
leg ext (4 sets)
10,10,2,20 drop set
tread 5 min
quads are dead stumbled when i got on treadmill

Vaze_06
10-13-08, 7:42 pm
damn thats a serious leg work out Mizz!! great job

Mizzarler
10-14-08, 8:18 pm
damn thats a serious leg work out Mizz!! great job

thanks vaze im realllly sore today lol

Mizzarler
10-14-08, 8:20 pm
Chest
Incline bb
225 x 6
265 x 10
275 x 8
275 x 6
225 x 10
Flat db ss with incline db flys
3 sets, up to 110s x 10 and 55s x 12 (slow)
Dips ss w/ machine flys
3 sets

simple but effective, i hadnt done chest in 2 weeks so i didnt try anything to crazy, i felt great though i really needed the rest, should be satronger next week, def gonna strat doin more flys from here on out...off day tom

T o m m Y
10-14-08, 8:32 pm
strong pressing man..

great job..

Mizzarler
10-17-08, 3:59 pm
Back
Pulldowns
195 x 12
225 x 12
240 x 10 drop to 165 x 10
Hammer strength low rows
4 sets
T Bar rows
3 sets
Hammer strength pulldowns
3 sets
Deadlifts ss with cable rows
3 sets, 225 x 12 on deads and 315 x 12 on last set

Pizzalamp
10-17-08, 10:49 pm
im loving this back workout...great superset at the end!

Mizzarler
10-18-08, 4:28 pm
im loving this back workout...great superset at the end!

yea man it was pretty tough, i really liked deadlifting at the end and still got 315 x 12, which is good for me

Mizzarler
10-18-08, 4:38 pm
Shoulders/hams
hams were already sore from deads so i only did 6 sets
seated db presses
90s x 15
95s x 15
95s x 12 drop to 60s x 10

standing side db laterals
3 sets
alternating with l
ying leg curls

3 sets
rear delt flys
alternating with
seated leg curls

seated machine laterals
3 sets

Mizzarler
10-18-08, 7:42 pm
Arms
bb curls
4 sets
skullcrushers then cg it out x 12
3 sets up to 140 x 7 then cg it x 12 last set

3 sets
seated db curls
ss
w/ov db ext

3 sets
1 arm db preachers ss
w/pushdowns

pretty good workout for only getting 4 hours of sleep, tom off, weight was @ 24

Mizzarler
10-20-08, 7:40 pm
quads
w/u 12 min bike
cybex "sqaut press" machine--- 6 sets
last two sets were 7 pl es x 14 and 8 and a 25 es x 10

Smith machine front squats (first time doing front quats in a long long time)
185 x 12
x 12 (just to get form down)
225 x 12
245 x 8

Lunges
3 sets

leg ext 3 sets (squeeze for sec at top)
130 x 12
x 12
150 x 10

bike 5 min

torrent, 40 g whey and glutamine/bcaa mix post w/o

Mizzarler
10-21-08, 11:17 pm
chest
had a pretty good workout set a pr which is always nice and its only my 2nd week back,, weight is hovering around 225, hope to get to 240 at end of my bulk which is mid january
flat bench (1st time doin this in a while..)
it was only me and this huge german dude in there at 9 pm who spotted me...
4 workin sets
305 x 12
315 x 8
320 x 6
225 x 13 (slow)

incline db bench ss with flat db flys
3 sets, up to 90s x 10 with 40s on flys for 12 (i can usually go alot heavier but my chest was fried from goin heavy on flat bench)

incline hammer strength
2 pl es x 12 (slow)
+25 x 12 drop to 1 and 25 es x 12

dips ss with machine flys last set was drop set
2 sets

cardio 15 min

torrent, ultra iso whey, and bcaa/glutamine post w/o

Pizzalamp
10-21-08, 11:35 pm
good stuff w/ the heavy benching!!! youre lucky to have a huge german guy...solid weight too...hope u make it to your goal weight

js71474
10-22-08, 10:11 am
Heavy banching man, good work in here!

Mizzarler
10-22-08, 8:29 pm
Heavy banching man, good work in here!

thanks i love to banch lol jk


good stuff w/ the heavy benching!!! youre lucky to have a huge german guy...solid weight too...hope u make it to your goal weight

lol i know, hes awesome he could def compete if he wanted to, hes prob 240 or so around 15 -16 %

Mizzarler
10-22-08, 8:44 pm
off day today and i'm seeing if the dragon roll is any good...if big ant gets it, it must be pretty tasty about to go pick it up along with some sashimi and chicken and rice mmm, back tom!

Mizzarler
10-23-08, 9:33 pm
Backkk
front pulldowns
195 x 12
225 x 12
240 x 10
255 x 8 (pr) drop to 165 x 15
BB Rows
185 x 12
225 x 10
x 10 drop to 135 x 12
High hammer strength rows
4 sets up to 3 pl es x 8 (contract each rep)
Underhand pulldowns
3 sets
cable rows 4 sets (2 sets v bar, 2 sets wide bar)

thats it, i felt great today, shoulders/hams tom!, gonna start goin heavier on bb rows, i got the form down pat now (finally) my grip was just to wide and now i feel it a lot more!!!

Mizzarler
10-25-08, 1:10 am
shoulders/hams
didnt do much ham work, hams are still sore..
seated side db laterals
4 sets, up to 45s x 10

seated smith military press
225 x 12
245 x 15
275 x 6 drop to 185 x 13

rear delt flys ss with lying leg curls
4 sets

seated side lateral machine ss with machine press
3 sets

Mizzarler
10-25-08, 8:32 pm
Arms
my biceps were still sore from by good back day and shoulders/triceps were pretty dead so i took it easy..nothing crazy but now my arms are really dead!

alt db curls
4 sets
up to 50s x 10 and 55s x 6
cg bench (nothin crazy) 3 sets
225 x 12
245 x 1 0
265 x 8

ez bar curls ss with triangl pushdowns
3 sets

hammer strength curls ss w hs dip machine
2 sets

rope pusdowns
1x15

done, not that great but i didnt need to do a whole lot this workout..off tom..peace

Pizzalamp
10-25-08, 11:40 pm
still getting it done...good workout...i hate when bodyparts are sore from other workouts

Mizzarler
10-28-08, 6:02 pm
Quads...allllll by myself
tread 10 min w/u
leg ext
4 sets x 20 reps (130 to 170) and then 190 x 15 last set
squats
225 x 10
315 x 15 (pr) w/spotter only other person in gym lol
x 9
225 x 15 or so
leg press 4 sets
2 sets 4 pl es x 20
5 pl es x 15
6 pl es x 15
bw lunges
1 very long set
tread 10 min cool down

i know i can get 315 for a widowmaker, only time will tell...

Mizzarler
10-29-08, 9:15 pm
10.29 chest
i was feelin tired and had sinus headaches from the weather changing so rapidly it went from like perfect 65-70 everyday to low 40s here in ga...still had a pretty good workout

incline bb bench
225 x 10
275 x 8
285 x 6 (assisted last rep) pr though
225 x 10
flat db bench
4 sets
up to 120s x 9
incline hammer strength
4 sets, last set 3 pl es x 10 drop to 2 pl es x 10
dips ss with flys
2 sets

15 min eliptical, i'm gettin a little chubby lol weights at 227 after w/o, off day tom,
i'm doin the same split just 2 on 1 off so like this from now on
quads
chest
off
back
shoulders/hams
off
arms
quads
off
chest
back
off
shoulders/hams
arms
off
quads
chest
off
etc...

later

Mizzarler
10-31-08, 8:00 pm
about to go do back, i will def be the only one there tonight on halloween yessssssss

Mizzarler
10-31-08, 9:53 pm
back
bb rows 5 sets,
225 x 8, 245 x 8, 255 x 7, 225 x 10 drop to 135 x 12 underhand
pulldowns
180 x 12, 225 x 10, 240 x 7 drop to 165 x 8
forearms were pumped crazy to this point and couldnt go nearly as heavy as i wanted to on rack deads
rack deads
225 x 10
315 x 10 (squeeze)
x 10 drop to 225 x 12
hammer strength pulldowns
3 sets
hammer strength low rows
3 setes 2 + 25 es focus on squeeze

listened to michael myers theme whole workout lol, it was hard to drive home and typing this cause my forearms are so pumped!

Pizzalamp
10-31-08, 10:05 pm
Nice Job!!

Mizzarler
11-01-08, 10:02 pm
delts/hams
finished in 45 min
sitting bb military press (free weight)
185 x 12
225 x 10
235 x 7 drop to 135

standing side laterals ss with db front raises
3 sets (30s 35s 40s) then drop set 35s drop to 20s

rear delt flys
5 sets

side machine laterals alternating with lying leg curls (5 sets)
3 sets
drop set lying leg curls 2 sets

could barely lift my arms after! great w/o!

Pizzalamp
11-02-08, 10:41 am
awesome job bro...no wonder u coulnt lift your arms!

Mizzarler
11-03-08, 9:04 pm
arms
read ox's tricep article from a long time ago on md and used his old tricep workout..

biceps
seated bb preacher curls
5 sets
21's with bb
3 sets
1 set machine preacher curls drop set

triceps
rope pusdowns
4 sets
skullcrushers
5 sets
flared out bar ss with machine dips
3 sets

thats it arms are fried, quads tom, it was good to switch things up, the pump was crazy

Pizzalamp
11-03-08, 9:13 pm
nice bro
ive been meaning to try oxs routine too
lol i keep saying i am then always forget

Mizzarler
11-03-08, 9:45 pm
yea i put a little twist on it though, is this what your talkin about?
http://www.musculardevelopment.com/content/view/69/55/

Mizzarler
11-04-08, 9:38 pm
quads
BACK OFF WEEK...this next group of workouts will be lower volume and lower weight for the same reps, i wouold say i'm gonna go about 70%, i will be doing this every 4th week, i first heard of it from some powerlifting articles, then read that mark dugdale does this and then asked vinny to top it off and he said he believes highly in it so here we go even though i might rep out 225 on chest day til failure...might have SOME failure sets..haha
so just went trhough the motions tonight nothin crazy

leg press (feet low to emphasize quads)
5 sets, up to 6 pl es x 15 (felt very light nice slow and deep)
hack squats
4 sets, up to 2 and a quarter x 15 felt good was pretty hard though
single leg ext
3 sets

gotta good burn broke a sweat, not to hard not to easy...really liked the 1 legged ext
off day tom and will know who our new president is!

Mizzarler
11-06-08, 11:18 pm
chest, just got home at 10 pm... long day

flat bb bench
275 x 16
x 15
225 x 21

incline db bench ss with flat db flys
3 sets

decline hammer strength
4 sets, last set drop set..

still in back off week got an awesome pump back tom, weight was at 233, then i have to travel this weekend so i have to go make my meals now peace

T o m m Y
11-06-08, 11:19 pm
strong pressing dude...

damn,233 your gaining some good mass..

whats your diet like?

Mizzarler
11-07-08, 12:14 am
thanks bro, sometimes ill eat 9 times a day and sometimes 7 usually alonbg the lines of something like this... i try to eat as much whole food as possible and drink gluatamine/bcaa mix with each meal and drink a shit load of water ,so i dont have to type it every meal hah

pro shake blended with bannana
30-45 min later..
4 whole eggs, 2 whites, cup oats(uncooked) 1 low fat raisin bran muffin/pak
8 oz chicken cup rice(cooked) drizzled in evoo
workout
torrent and whey
steak/ground beed + potatoes/rice/pak
same as 3
same as 5
2 cups cottage cheese with 12 oz milk and cinnamon blended with 2 tbsp natty pb

this has really slapped some serious mass on me and i cant weight to get back to training heavy!, if i have some extra money esp on rest days i'll usually hit up quiznos and get a prime rib sub with little sauce, never really full out cheat anymore unless i'm absoultely craving it...

T o m m Y
11-07-08, 12:17 am
thanks bro, sometimes ill eat 9 times a day and sometimes 7 usually alonbg the lines of something like this... i try to eat as much whole food as possible and drink gluatamine/bcaa mix with each meal and drink a shit load of water ,so i dont have to type it every meal hah

pro shake blended with bannana
30-45 min later..
4 whole eggs, 2 whites, cup oats(uncooked) 1 low fat raisin bran muffin/pak
8 oz chicken cup rice(cooked) drizzled in evoo
workout
torrent and whey
steak/ground beed + potatoes/rice/pak
same as 3
same as 5
2 cups cottage cheese with 12 oz milk and cinnamon blended with 2 tbsp natty pb

this has really slapped some serious mass on me and i cant weight to get back to training heavy!, if i have some extra money esp on rest days i'll usually hit up quiznos and get a prime rib sub with little sauce, never really full out cheat anymore unless i'm absoultely craving it...

looks good brotha,

what do the macros come out to you think?

prowrestler
11-07-08, 12:19 am
arms
read ox's tricep article from a long time ago on md and used his old tricep workout..

biceps
seated bb preacher curls
5 sets
21's with bb
3 sets
1 set machine preacher curls drop set

triceps
rope pusdowns
4 sets
skullcrushers
5 sets
flared out bar ss with machine dips
3 sets

thats it arms are fried, quads tom, it was good to switch things up, the pump was crazy

sounds great, good shit

Mizzarler
11-07-08, 10:49 am
sounds great, good shit

it was the straight bar preachers were rough


looks good brotha,

what do the macros come out to you think?

around 400 g pro, 370 carbs, not sure about fat cause of the steaks but im def gettin it in