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minime_moomey
03-08-08, 3:42 pm
5'4" 151lbs

Chest:
Flat Bench: 155x4x5, 160x4
Incline Bench: 125x8x2
Flat DB Press: 55'sx7 1/2, 55'sx5
Incline Flye: 35'sx9, 35'sx9
Cable Crossover: 40x15, 40x14

Shoulders:
Seat Press (Smith Machine): 115x5, 115x4, 115x3 1/2, 105x5, 110x5
Machine Rear Lat: 70x12, 70x10, 70x9
Side Lat Raise: 20'sx3x10

Triceps:
Weighted Dip: 45x3, 35x3 1/2, 25x5, 25x5, 25x4 1/2
Lying Tricep Ext: 45x12, 45x10, 45x8
Overhead Single Arm DB Ext: 15x7, 10x12, 10x12 (Absolutely fried by this point)

LHS Monster
03-08-08, 3:45 pm
glad to have ya mahn and also good to hear youve been diagnosed with our sickness... feels good dont it?

minime_moomey
03-08-08, 3:47 pm
Wouldnt want cured for the World brother!

minime_moomey
03-09-08, 4:29 pm
This was my first time going DEEP on squats and the first time I have done them since messing up my lower back about a month ago. I no longer care about the numbers and the form really felt good. Going deep is a humbling experience! LOL

Squat: 135x12, 135x12, 155x12, 175x12
Lying Leg Curl: 90x15, 90x15, 90x14, 90x13
Leg Press: 2ppsx15x4 sets
SLDL: 145x15, 145x12, 135x12, 135x15
Stand Calf Raise: 225x12x3 sets, 225xburnout set
Seat Calf Raise: 90x10, 90x10, 90x8, 90xburnout set

Pretty sure legs were going into convulsions after todays session. Felt really good to hit it that hard.

minime_moomey
03-11-08, 11:42 am
Deadlift: 205x5, 215x5, 225x5, 230x5, 230x5 (Still new to these)
Bent Over Row: 115x7, 115x8, 115x8
DB Row: 60x6, 60x7, 60x8 (Also new to these)
T-Bar Row (Ghetto Style): 100x10, 120x8, 120x8
DB Shrug: 45'sx15, 55'sx15, 55'sx15, 55'sx10 (Grip gave out)
Preacher Curl: (EZ Curl bar) +40x7, +40x6, +40x5

Overall feeling pretty tired in the gym today...Back to the 5:00 AM session got me I think. Lower back was still feeling pretty sore and tightening up after DL and T-Bars. May have to take it a little easier until that injury from a couple of weeks ago fully heals up.

On a diet note: I am eating so much it is killing me. I forgot how hard it is to bulk.

Universal Rep
03-11-08, 11:45 am
There's a support group for fellas like you.

Check it out in the phone book. I'll spell it out for ya: "A" "N" "I" "M" "A" "L"

minime_moomey
03-11-08, 7:41 pm
Ive been meaning to PM you Universal...When did you say those meetings were? LOL j/k. Seriously though, all of the knowledge and support from all of you ANIMALS on here means the world to me! Thanks everyone!

Elite
03-11-08, 7:48 pm
Ive been meaning to PM you Universal...When did you say those meetings were? LOL j/k. Seriously though, all of the knowledge and support from all of you ANIMALS on here means the world to me! Thanks everyone!

minime_moomey.......... are you female by any chance?
Irrespective of gender, impressive numbers your putting up, especially at your weight. Keep it up!

ranger_kyle
03-11-08, 8:27 pm
Those are definetly some impressive numbers. bench pressing your body weight is no mean feat. Keep it up brother and stay strong.

Cheers,
Kyle

minime_moomey
03-11-08, 9:59 pm
minime_moomey.......... are you female by any chance?
Irrespective of gender, impressive numbers your putting up, especially at your weight. Keep it up!

LOL. Nope. Just a small guy bustin ass to get huge...Started out at just about 120lbs in November of 2006 when I first found the weights. After this bulk they will be asking if I am even human, let alone what gender ;)

Elite
03-11-08, 10:01 pm
LOL. Nope. Just a small guy bustin ass to get huge...Started out at just about 120lbs in November of 2006 when I first found the weights. After this bulk they will be asking if I am even human, let alone what gender ;)

Your doing great stuff, keep the momentum.

minime_moomey
03-11-08, 10:20 pm
Your doing great stuff, keep the momentum.

Thanks bro.

minime_moomey
03-13-08, 7:53 am
Decided to go with an "Arm" Day. I have never done it and was pleasantly crushed... I kept my rests between power sets (4-8 reps) at about 45 seconds to a minute and working isolation sets (8+) closer to 30 seconds. OUCH.

Close Grip Bench: 115x8, 135x6, 135x6, 145x5
Skullcrusher: +40x8, +40x8, +40x6, +40x6
Cable Pressdown (One arm with rope): 30x12, 30x11, 30x8 (these were deceivingly difficult)
Tricep Ext (one arm with DB): 10x9, 10x12, 10x11
Cable Curl: 90x8, 110x7, 110x7, 120x5 (BB curls bother my wrist)
Incline Curl: 20'sx6, 20'sx6, 20'sx5
One Hand Iso Preacher Curl: 15x10, 15x10, 15x12
Double Handed Hammer Curl: 15x15, 15x15
Standing Wrist Curl Superset w/ Standing Reverse Wrist Curl: 55x2setsx15reps
Standing Reverse Curl: +20x10, +20x10, +20x8

Great workout. Shorter rest periods kept overall time down, and the pump was insane. I must admit, I havent had one like that in a long time.

Side Note: Body Weight was up to 156lbs up 5lbs in just under two weeks. May slow down on just a tad to keep it a little closer to 1.5-2.0lbs a week.

Themostocles
03-14-08, 2:29 am
Damn man, those are some awesome numbers. You don't give yourself enough credit. -T.

minime_moomey
03-14-08, 6:03 am
Damn man, those are some awesome numbers. You don't give yourself enough credit. -T.

Thanks bro. After finding this site I dont worry near as much about numbers as I used to. I have been dropping them while trying to get proper form and good hard contractions back. I think those are the first thing to go out the window when you join a public gym. If you started out working out at home or in your basement you didnt have anyone else who gave a fuck about the weight you were lifting.

Themostocles
03-14-08, 6:45 am
To paraphrase someone else on here(can't remember who at the moment), you can only compete with one person and that is the person who you were yesterday. Its hard sometimes, but so is the whole game. But isn't that why we love it? -T.

minime_moomey
03-14-08, 2:35 pm
Today was an off day so I just did 25 minutes on the eliptical because all the treadmills were full...Should have done some ab work but just didnt...I will pick up my slack tomorrow and do them with Chest/Delts.

Thats a great quote Themostocles...So true

minime_moomey
03-15-08, 2:29 pm
Chest
Flat Bench: 155x5, 155x5, 160x5*, 160x5, 165x5* (*Indicates where the use of a spotter really came in handy on the last rep)
Incline Press (DB): 50'sx8, 50'sx8, 55'sx6
Incline Flye (DB): 35'sx8, 35'sx8, 40'sx8
Decline Press: 135x8, 135x6
High Cable Crossover: 40x15, 40x14

Shoulders
Military Press: 95x5, 95x5, 95x5, 100x3 1/2, 95x5
Reverse Pec-Deck: 80x10, 80x10, 80x10
Side Lat Raise: 20'sx10, 25'sx10, 20'sx10 (Dropped back down to stricten form back up)
Seated Press on Smith: 115x4, 105x4 1/2, 95x6

Felt good through workout. Soon-to-be Brother-in-Law asked me to take him in and show him a few things, so he accompanyed me. Rest times were a little longer since there was two of us, but I think he enjoyed it and he "says" he will hit it again tomorrow. We will see!

Themostocles
03-15-08, 3:40 pm
Nice w/o, and way to be an animal showing someone else the ropes. Besides have a spotter is always nice. -T.

minime_moomey
03-15-08, 3:48 pm
LOL. He kept trying to work his way over the "curl posse" that forms on Saturdays and he was trying to outlift himself a couple of times for the ladies I think, but I just tried passing on things I have been learning from here the last couple of weeks, especially about leaving your ego at the door. He really seemed to enjoy it, so I hope to keep him in there. He has a lot of potential and I would LOVE to have another ANIMAL around here. My favorite part today was when we where done and he was like "Holy shit bro, no wonder you eat like you do!" Since last time we all ate together I at an entire Taco Pizza myself...I told him, To train like an ANIMAL you have to eat like an ANIMAL! LOL

minime_moomey
03-17-08, 7:36 am
Rest Day. Just went in and did some abs and 20 minutes on the treadmill at 6.0

Side note: Body Weight was 161lbs...So much for slowing down...sheesh.

minime_moomey
03-17-08, 7:10 pm
Forgot to put this in this weekend.

LEGS
Squat: 185x5, 215x5, 225x5, 225x5, 230x5
Lying Leg Curl: 90x15, 90x15, 90x15, 90x13 3/4
Front Squat (Smith Machine): 185x7, 165x8, 165x8
SLDL: 140x15, 140x15, 140x13, 140x15
Seat Calf: 90x15, 90x12, 90x10, 90xBurnout

Themostocles
03-17-08, 7:12 pm
Damn those are some monster squats, kicking ass as usual I see. -T.

minime_moomey
03-18-08, 5:21 pm
Arms
Close-Grip Bench: 135x6, 135x8, 145x5, 145x5
Cable Curl: 110x8, 120x6, 120x6, 120x5
Skullcrusher: +30x12, +35x9, +35x10 superset with:
Incline DB Curl: 20x10, 20x9, 20x9
Rope Pushdown (one hand): 30x12, 30x12, 30x12 superset with
Preacher Curl (one hand): 15x12, 20x10, 20x10
DB Tricep Ext: 10x15, 10x15 superset with
Hammer Curl (both hands at same time): 15x15, 15x15
Seated Wrist Curl: 55x15, 55x12, 55x10 superset with
Reverse Curl: +20x8, +20x8, +20x8

First time I have supersetted with arms. Pump was in-freakin-sane. LOL. Best feeling workout Ive had in a while. On a side note, it was the only thing that went right today. Got word from my boss I would be getting laid off...I hadnt anticipated going for my pro card quite this early, but I suppose I may as well ;) LOL

Thrawn
03-18-08, 5:30 pm
Nice program you got going. Keep it up, brother.
I see you perform front squats on a smith machine. Why, if i may be so curious?

minime_moomey
03-18-08, 5:37 pm
Honestly, I havent dont them a WHOLE lot and Im still working on a comfort level with them...With the Smith, I also feel I have better control and can go slow and really deep, which I lack a LITTLE in my back squats because of hip flexibility ( I go well below parallel, but a shy of ATG). I will try to ween myself off the Smith for front squats at some point.

Thrawn
03-18-08, 5:49 pm
Honestly, I havent dont them a WHOLE lot and Im still working on a comfort level with them...With the Smith, I also feel I have better control and can go slow and really deep, which I lack a LITTLE in my back squats because of hip flexibility ( I go well below parallel, but a shy of ATG). I will try to ween myself off the Smith for front squats at some point.

Fair enough, i was just curious, not questioning your workouts at all. I performed them once on a Smith machine and felt kind of, well, strange. Maybe just because i have always squated (normal or front) with barbell. Might give it a try again in the near future. I like the idea of having a very slow squat session. That should put a good burn in the quads...

Themostocles
03-18-08, 10:19 pm
I do squats on the smith machine. No shame there, especially if you have an injury that you are working around. Good luck on thatt procard, I will be cheering for you. But seriously, sorry to hear about your job. I don't know what you do, but that is seriously bad news. Good luck finding another job quickly. -T.

minime_moomey
03-19-08, 7:34 am
Thanks bro. I was working at a meat packing plant warehouse while I go to school, but the plant is all but closing down. They had already laid off over 1800 people (my wife included) and I was one of about 250 left. They are now cranking it down even more...My school schedule will make it a little tough, but with some determination its more than doable. That is where the ANIMAL mentality will come in!

Themostocles
03-19-08, 8:03 am
If you are tough enough to lift, you will make it. That is really rough with your wife losing her job too. I hope everything gets better quick. But dinner is on me when I come down, no argueing. I am a stubborn asshole, so just let me win lol. -T.

minime_moomey
03-19-08, 2:41 pm
LOL. I may just be the most stubborn person I know, so I dont think you are going to win on this one!

Themostocles
03-19-08, 10:45 pm
I will sick my evil minion(aka my 4 year old) on you to distract you. I am not above fighting dirty lol. -T.

minime_moomey
03-20-08, 12:56 pm
LMAO. Thats pretty intense...

minime_moomey
03-20-08, 5:09 pm
Deadlift: 225x5, 235x5, 240x5, 245x5
Bent-Over Row: 115x8, 125x8, 125x8
Chin-Up: BWx3 setsx5
DB Row: 60x8, 60x8, 60x8
Seated Cable Row: 120x10, 120x10, 120x9
"Jailhouse" T-Bar Row: 120x3setsx8
Front Shrug: 185x6, 185x8, 185x7

Over all, everything felt really good today...Great workout. Deadlifts felt dangerously easy...LOL. Thats a first.

Themostocles
03-21-08, 12:38 am
Some damn fine lifting, great deadlifts. -T

minime_moomey
03-21-08, 6:29 am
Thanks man. They felt really good, but they still feel like a weak point for me. I might start throwing in some rack pulls to get that latter part of the pull through stronger.

Themostocles
03-21-08, 6:33 am
Must be nice, my gym doesn't have the equipment for rack pulls. I am one of two guys I have ever seen do dead lifts at my gym as it is. So if those are your weak point, what is your strong point? -T.

Thrawn
03-21-08, 7:09 am
Must be nice, my gym doesn't have the equipment for rack pulls. .

You can improvise them by putting the barbell on pieces of wood. Make sure the top end is a bit hollow so the barbell stays where it is. Maybe they will allow you to use that in the gym?

minime_moomey
03-21-08, 5:27 pm
Your gym doesnt have a power rack?!?! OMG I would die...I do everything in it. As for my strong point...Determination to go every day with the willpower to make myself better...Does that count? LOL. Because if we are talking my "strong" lifts Im going to plea the fifth...

minime_moomey
03-21-08, 5:31 pm
Today was a rest day so I did some ab work and ran on the treadmill for 20 minutes on 6.0

Themostocles
03-21-08, 7:43 pm
Today was a rest day so I did some ab work and ran on the treadmill for 20 minutes on 6.0

You call running rest? You must be some kind of masochist lol. Determination is a hell of a strong point to have. I only asked because you have really good numbers, especially for you size, but you say everything is weak. -T.

minime_moomey
03-22-08, 7:50 am
You call running rest? You must be some kind of masochist lol. Determination is a hell of a strong point to have. I only asked because you have really good numbers, especially for you size, but you say everything is weak. -T.

I honeslty have trouble staying out of the gym...If I dont go even for one day, I dont know what to do with myself. LOL.

Themostocles
03-22-08, 10:16 am
I honeslty have trouble staying out of the gym...If I dont go even for one day, I dont know what to do with myself. LOL.

My rest days are based around custody of my daughter, she keeps me busy on those days. On the rare day I have neither her or the gym I tend to go stir crazy. -T.

minime_moomey
03-22-08, 11:08 am
My rest days are based around custody of my daughter, she keeps me busy on those days. On the rare day I have neither her or the gym I tend to go stir crazy. -T.

LOL. I bet she is MORE than a workout!

minime_moomey
03-22-08, 11:17 am
It would appear I have somehow run off another training partner...After last weekend I was confident that he would come again, but no answer to my calls or texts so it was just me and the iron again today...

Chest
Flat Bench: 155x5, 160x5, 165x5, 165x5, 165x4 (Would have liked to have gone a little heavier, but without a spotter I wasnt going to push my luck)
Incline Bench: 125x7, 125x6, 125x6
Incline Flye: 35'sx8, 40'sx8, 45'sx8
Decline Bench: 135x8, 135x7
Cable Crossover: 40x15, 40x15

Shoulders
Military Press: 95x5, 95x5, 100x41/2, 100x5, 95x41/2 (Last set became more of Push Press as I gassed out)
Bent-Over Lat Raise: 35'sx10, 40'sx10, 40'sx10
Side Lat Raise: 25'sx10, 25'sx7, 20,sx10
Seat Military (DB): 40'sx41/2, 35'sx5, 30'sx6

Shoulders were toast at the end...They are still done...LOL. Not a bad workout, but I am going to have to figure out this training partner sitaution...Maybe I have really bad B.O. and no one has told me...LOL

Thrawn
03-22-08, 1:30 pm
Nice going, brother! I see you keep pushing your envelope. Keep it up!

Themostocles
03-22-08, 1:36 pm
...Maybe I have really bad B.O. and no one has told me...LOL

I think my problem is the protein farts, especially on leg day... -T.

minime_moomey
03-22-08, 6:37 pm
Nice going, brother! I see you keep pushing your envelope. Keep it up!
Thanks bro. I try to push as hard as I can every time in the gym.


I think my problem is the protein farts, especially on leg day... -T.

I literally laughed out loud at this...I would say the same for me, but I hold mine in for fear of sh***ing myself on a deep squat...

Themostocles
03-22-08, 7:23 pm
Thanks bro. I try to push as hard as I can every time in the gym.



I literally laughed out loud at this...I would say the same for me, but I hold mine in for fear of sh***ing myself on a deep squat...

Just a little extra grease for the machine, lol. -T.

minime_moomey
03-23-08, 3:25 pm
I tried something new today...I played around with rep schemes throwing some heavy and lighter working sets into the mix and also tossed in a couple or rare (for me) supersets.

Legs
Squat: 175x15, 200x10, 230x5, 235x5, 240x5, 240x5
Leg Press: 2ppsx15, 3ppsx12, 4ppsx6, 4ppsx6
Lying Leg Curl: 90x15, 120x8, 100x15, 120x6
Leg Ext: 100x15, 120x15, 140x10 superset with
Seated Leg Curl: 70x15, 90x15, 100x12
Stand Calf (Smith Machine with step-up block): 225x15, 225x12, 225x12 superset with
Seat Calf: 90x12, 90x8, 70x9 (seriously think I may have cried a little by this point)

Well, it appears I will be walking funny tomorrow which would be an upgrade from the crawling I am doing right now...Happy Easter to anyone who stumbles across this!

Themostocles
03-23-08, 3:48 pm
Happy Easter to you and yours. Nice leg w/o. I do love supersets, just burns out that muscle and hits it from every angle. Feeling it cramp and spasm, to shake it out and do it again. Knowing the real pain will start tomorrow or the next day, knowing just as much that you will keep doing it again. Maybe we are insane, lol. -T.

minime_moomey
03-23-08, 4:09 pm
Happy Easter to you and yours. Nice leg w/o. I do love supersets, just burns out that muscle and hits it from every angle. Feeling it cramp and spasm, to shake it out and do it again. Knowing the real pain will start tomorrow or the next day, knowing just as much that you will keep doing it again. Maybe we are insane, lol. -T.

There is no maybe. We have lost our damn minds. I anticipate a law someday making bodybuilding illegal because of the self-inflicting punishment we put ourselves through. It is "inhumane." LOL

Themostocles
03-23-08, 7:26 pm
We are just meatheads that don't count, so technically it is a victimless crime. Besides we are good at moving furniture lol. -T

minime_moomey
03-24-08, 1:06 pm
We are just meatheads that don't count, so technically it is a victimless crime. Besides we are good at moving furniture lol. -T

LOL. My neighbor (this little bitty old guy) actually asked me to help him move a HUGE entertainment center into his house yesterday after that leg session...Im not sure which was harder, squats or that damn piece of furniture!

minime_moomey
03-24-08, 1:07 pm
Rest day-Ab work and 20 minutes on treadmill at 6.1...Calves a little sore, but the real punishment should set in this evening...

minime_moomey
03-25-08, 11:46 am
Body Weight: 161 lbs
Arms
Dips: +25x10, +45x6, +50x5, +55x5, +55x6 (First time doing these in a long time. Felt great and honestly cant believe I was able to do them with a plate and a dime between my legs)
Cable Curl: 120x8, 130x5, 130x5, 130x5, 130x5
Skullcrusher: +35x11, +35x11, +35x12 superset with
Incline DB Curl: 20x10, 20x10, 20x10
Two Hand Tricep Ext (used some rectangular bar): +40x8, +40x8, +40x8 superset with
Preacher Curl (one hand): 20x10, 20x10, 20x10
Rope Pushdown (one hand): 30x12, 40x10 superset with
Hammer Curl (both hands same time): 20x12, 25x10
Standing wrist/reverse wrist curl (front and back): 55x3sets to failure superset with
Standing Reverse Curl: +20x3sets of 8

Another good feeling workout. Feel fresh and ready to go. Great pump, no complaints...

Themostocles
03-25-08, 12:07 pm
Damn man, I am envious. I can only do like five dips with my body weight. You certainly dony do yourself justice, that is bad ass. -T

minime_moomey
03-25-08, 5:27 pm
Damn man, I am envious. I can only do like five dips with my body weight. You certainly dony do yourself justice, that is bad ass. -T

LOL. Thanks man. I only wish I could do pull-ups with that sorta strength! Five at body weight...Man I was way worse than that early on. I remember the first time I tried them I couldnt get two...Progression man. You will get there in no time!

minime_moomey
03-26-08, 7:49 am
Rest Day-Abs and 20 minutes on treadmill at 6.1

Shins really sore while running today. May consider actually resting on next rest day...

Themostocles
03-26-08, 8:10 am
Rest Day-Abs and 20 minutes on treadmill at 6.1

Shins really sore while running today. May consider actually resting on next rest day...

You puss, lol. You only grow outside the gym... -T.

minime_moomey
03-26-08, 1:20 pm
You puss, lol. You only grow outside the gym... -T.

LOL. Yeah I know...but running doesnt count!

minime_moomey
03-27-08, 11:31 am
Back
Deadlift: 240x5, 250x5,255x5, 255x5, 255x4
Bent-Over Row: 125x8, 130x8, 130x8
Chin-Up: +5x5, +5x4, +5x4
DB Row: 60x8, 60x8, 60x8
Lat Pulldown (Close-Grip 'V' Handle): 120x8, 120x8, 120x8
Shrug (DB): 50'sx15, 60'sx10, 60'sx10, 50'sx15

As usual, absolutely blasted at the end of back day...I think the deads really take it out of me early, making for a shorter day.

minime_moomey
03-29-08, 3:24 pm
Yesterday was an actualy REST day...However, I may not do those any more. After spending all of my rest day reading articles and forvm threads on here, my motivation was through the roof today and may have nearly caused my demise...

Chest
Flat Bench: 160x6, 165x5, 170x6, 175x3, 170x5
Incline (DB): 55'sx8, 55'sx6, 50'sx7
Incline Flye: 40'sx8, 35'sx10, 35'sx10 superset with
Flat Press (DB): 35'sx6, 35'sx7, 35'sx5 (considered curling into the fetal postion at this point)
Cable Crossover (low): 40x13, 40x13 superset with
Pullover (DB): 40x12, 50x8

Delts
Military Press (BB): 95x7, 100x5, 100x5, 100x5, 100x 4 1/2
Rear Lat (lying on incline): 15'sx10, 15'sx12, 15'sx12 superset with
Reverse Pec Deck: 80x10, 80x7, 70x10
Side Lat Raise: Started with 30's and worked all the way down the rack, no rest between weights, to failure each weight. 2 sets of this nonsense...Pretty sure I saw my dead grandmother at one point guiding me to the light...
Behind the neck, seated military (SM): 95x9, 105x5 1/2, 100x5 1/2

Absolutely shot to crap at the end of todays session. Struggled getting my bag over my shoulder so I could leave...Seriously going to try to avoid the articles on this site for a while...

Themostocles
03-29-08, 3:57 pm
Lol, I think I saw my dead grandmother yesterday too. Or it might have been one of the old ladies telling to be quiet. But at that point is was lke Charlie Brown's teacher, Wah wah wah. Least it wasn't tweetie bird again... So how do you like running the rack? -T.

minime_moomey
03-29-08, 5:25 pm
Lol, I think I saw my dead grandmother yesterday too. Or it might have been one of the old ladies telling to be quiet. But at that point is was lke Charlie Brown's teacher, Wah wah wah. Least it wasn't tweetie bird again... So how do you like running the rack? -T.

How do I like it?! Im not even sure you and I can be friends right now! This is all your fault!!! LOL. Man Im tore up.

Themostocles
03-29-08, 5:51 pm
You know you like it, lol. It gets it done though. -T

minime_moomey
03-29-08, 8:47 pm
You know you like it, lol. It gets it done though. -T

Yes it does. They may have to become a staple in the routine from here on out.

minime_moomey
03-30-08, 7:13 pm
Legs
Squat: 235x5, 240x5, 245x5, 250x5, 250x5
Leg Press: 4pps-1pps drop set, no rest going to failure at each weight before going to next. Completed two sets of this. (I would have gone to throw up if my Bambi legs would have gotten me to the restroom)
Leg Extension: 120x10, 110x12, 110x10 superset with
Seated Leg Curl: 90x12, 90x12, 90x12
Calf Raise (on leg press): 1ppsx20, 2ppsx15, 2ppsx11, 2ppsx12
Seated Calf Raise: 90x12, 90x10, 75x12, 75x10

Absolutely smashed today...Walking out of the gym was difficult...

Thrawn
03-31-08, 6:03 am
Like the superset you did! I bet your legs burned like a mofo!

minime_moomey
03-31-08, 8:00 am
Like the superset you did! I bet your legs burned like a mofo!

Yeah bro. Im paying for it this morning, thats for sure.

minime_moomey
04-01-08, 12:20 pm
Yesterday, although a scheduled rest day, is usually one I do abs and cardio, but since I still cant seem to walk right from Sunday's leg session, I was forced to take a complete rest day...

Arms
Weighted Dip: +45x9 1/2, +60x5, +60x5, +60x4 1/2, +55x4
Skullcrusher: +35x9, +35x12, +35x12 superset with
Incline DB Curl: 20x10, 20x10, 20x10
Overhead Tricep Ext. (two hand with square bar): +40x8, +40x8, +40x8 superset with
Preacher Curl (traditional style): +20x15, +30x12, +30x10
Cable Curl: 130x5, 130x5, 130x4, 120x5, 120x5 (I usually like to do these as a strength set right after first tricep exercise, but an old lady was REALLY enjoying her pushdowns today)
Overhead Rope Tricep Ext: 30x15, 40x15 superset with
Hammers: 20x15, 20x15
Seated Wrist Curl: 55x10, 55x9, 55x9 superset with
Standing Reverse Wrist Curl: +20x10, +20x10, +20x8 (This superset was done with no rest from beginning of first set until all three sets of both were completed)

I was really working for a big pump today and had it by the time I was finished. Really trying to generate more growth at this point, so not focusing on arm strength as much right now. Enjoying the higher reps for now!

Themostocles
04-01-08, 12:24 pm
Damn that leg day must have been quite intense... Awesome arm w/o yet again. What kinda rest do you take between sets? I turn over really fast on my arm exercises, and it cuts into my rep range but seems to intensify my pump. -T.

minime_moomey
04-01-08, 12:29 pm
Damn that leg day must have been quite intense... Awesome arm w/o yet again. What kinda rest do you take between sets? I turn over really fast on my arm exercises, and it cuts into my rep range but seems to intensify my pump. -T.

On my early strenght sets (5x5) I will generally rest a little closer to a minute and a half-two minutes. On my supersets I rest just long enough to get my breathing normal and then back to it. In between supersets I rest just long enough to rerack whatever I used and prepare my next set-up.

minime_moomey
04-02-08, 7:45 am
Rest day. Went in and did some light ab work and hopped on the bike. My legs are still to sore to run (specifically my calves). 25 minutes on the bike at 15.2 avg speed. After that I got on the treadmill for 10 minutes at 3.5 mph on 15% incline. Feel pretty lazy, but damn my legs are sore...

minime_moomey
04-03-08, 8:15 am
Back
Rack Pull: 225x5, 255x5, 275x5, 285x3 1/2, 275x4 1/2
Yates Row: 95x11, 100x10, 100x10, 100x8 (first time on these, not real sure on form yet)
Chin-up: BWx6, BWx5, BWx5, BWx4
Jailhouse T-Bar: 120x8, 120x8, 120x8
Lat Pulldown (Behind neck): 100x12, 120x8, 120x8
Seat Row: 120x8, 120x8, 120x8
Shrug (S.M.): 185x15, 185x15, 185x15 superset with
Shrug (behind back): 185x7, 185x5 1/2, 185x7

Themostocles
04-03-08, 12:37 pm
My form is horrible on Yates rows. Feels funny, but I have been working on the movement using the cable row, so I can get the feel in my elbows and shoulders. -T.

minime_moomey
04-03-08, 6:17 pm
My form is horrible on Yates rows. Feels funny, but I have been working on the movement using the cable row, so I can get the feel in my elbows and shoulders. -T.

LOL. I just watched Bola's video again and I was WAY off...I think I am going to have to have him show me personally on the 19th...You stoked for this Saturday or what? Sounds like you guys are going to have quite the turnout.

Themostocles
04-04-08, 12:06 am
The turnout looks good, but we got alot yes's that are turning into maybe's. Just gonna keep my fingers crossed and hope. I am ready... to learn. My chest, IMO, is my worst body part. I got everything else figured out, even if I don't have it where I want it. The best I have ever I have done with my chest is 160 for 8, and thats sad. -T.

minime_moomey
04-04-08, 3:43 pm
The turnout looks good, but we got alot yes's that are turning into maybe's. Just gonna keep my fingers crossed and hope. I am ready... to learn. My chest, IMO, is my worst body part. I got everything else figured out, even if I don't have it where I want it. The best I have ever I have done with my chest is 160 for 8, and thats sad. -T.

It just takes time man...My chest was so slow to have ANY sort of strenght...And I am still far from where I would like to be. Have a safe trip. I look forward to hearing all about it.

minime_moomey
04-04-08, 3:44 pm
Rest day-Abs and 20 minutes on treadmill.

minime_moomey
04-07-08, 6:50 pm
I was lazy and didnt go to the gym at all this weekend, therefore, I decided to punish my lazy ass today. Where better to go to remind you that you are a mere mortal than Arnold's Encyclopedia. Todays punishment was as follows:

(Morning Session)
Chest
BB Bench: 135x10, 155x8, 170x5, 175x4
DB Incline: 40'sx10, 55'sx8, 60'sx5, 60'sx4
Flat DB Flye: 35'sx10, 40'sx8, 45'sx6
Dips: BWx15, +15x10, +20x8
Pullovers: 20x15, 30x15, 40x15

Back
Wide-Grip Chins (@BW): 4, 4, 4, 4
Close-Grip Chins (@BW): 3 3/4, 3, 4, 3
Jailhouse T-Bar Row: 70x15, 100x12, 115x8, 120x6
Yates Row: 85x10, 95x10, 95x10, 95x10 (Went down on weight trying to figure out how the hell to do these. Getting closer I think...)

(Afternoon Session)
Legs
Squats: 95x20 (warm-up), 200x10, 225x8, 240x6, 250x4
Front Squat: 135x10, 165x8, 170x8, 180x6
Hack Squat (machine): 2ppsx10, 3ppsx10, 3 plates and a 25 per sidex10
Lying Leg Curl: 70x20, 110x10, 120x8, 130x5
Seated Leg Curl: 100x5 (machine was not situated right), 90x10, 100x9, 90x10
Standing Calf Raise: 225x12, 225x10, 225x8 superset with
Seated Calf Raise: 70x11, 70x8, 70x5

I am absolutely dead. If anyone needs me I will be sucking my thumb in a corner and burning Arnold's Devil Book!

Themostocles
04-07-08, 11:58 pm
OHHHHHH, Nice......... Nothing like a two a day to make you feel like a cripple. And those are some big body parts to work all together. I bet you are frie! -T.

minime_moomey
04-08-08, 12:17 pm
OHHHHHH, Nice......... Nothing like a two a day to make you feel like a cripple. And those are some big body parts to work all together. I bet you are frie! -T.

LOL. Yeah Im hurting today, but its all good...I need a friendly reminder every once in a while.

minime_moomey
04-08-08, 7:45 pm
Shoulders
Behind-Neck Press (S.M.): 65x15(w.u.), 105x9, 110x7, 110x6, 110x5
Lat Raise: 25'sx8, 30'sx8x3sets
Bent-Over Lat Raise: 45'sx8x4sets
DB Shrug: 185x10, 205x7, 195x10

Biceps/Triceps
BB Curl: 45x15, 65x10, 75x8, 85x5 superset with
Skullcrusher: +20x15, +40x10, +50x8, +60x4
Incline DB Curl: 20x8, 25x8x3sets superset with
Cable Pressdown: 110x10, 120x10, 130x8, 130x8
Seated Concentration Curl: 15x10, 15x10, 20x8 superset with
One-Arm Tricep Ext: 15x10, 15x12, 20x10

Forearms
Seated Wrist Curls superset with standing reverse wrist curls x 4sets

Themostocles
04-09-08, 12:25 am
Damn you are cramming alot into your w/o. Making me feel lazy lol, oh wait, I am. -T.

minime_moomey
04-09-08, 7:47 am
Damn you are cramming alot into your w/o. Making me feel lazy lol, oh wait, I am. -T.

LOL. Man, you arent lazy, Im just retarded. This is day two out of Arnies book. You are supposed to do these two days one after another for six days on one day off, but I just dont think I am ready for that type of volume yet...So we will see what direction I go from here!

minime_moomey
04-09-08, 7:50 am
Rest Day-I have been pretty lazy on abs the last couple of weeks, so I tried to hit them with a little more volume today. Then it was off to the treadmill for 30 minutes at 10% incline at 3.9.

Themostocles
04-09-08, 7:59 am
Nothing wrong with pushing and trying. -T.

minime_moomey
04-10-08, 12:22 pm
Due to a hectic day at work and school yesterday, meals were pretty much down the shitter and I paid for it in the gym this morning...

Flat Bench: 140(10), 155(8), 160(8), 170(4), 170(5) (Really wish I would have had a spotter)
superset with
Wide-Grip Chins (@BW): 5, 6, 5, 4, 5
Deadlifts: 250(5), 250(4), 250(3) (these felt absolutely terrible. I dont know what my problem was)
Incline DB Press: 40's(12), 55's(8), 60's(7), 60's(6) superset with
Bent-Over Row (about 45 degrees): 100(10), 110(10), 110(10), 110(10)
DB Flye: 35's(12), 45's(8), 45's(7)
Seated Cable Row: 120(10), 120(10) superset with
DB Pullover: 45(15), 45(15)

Just felt pretty flat for entire workout. Need to up the cals for the next session.

Themostocles
04-10-08, 12:37 pm
Life my have had you by the balls, but you got in there and got it done. Dedication there... -T.

minime_moomey
04-10-08, 12:49 pm
Life my have had you by the balls, but you got in there and got it done. Dedication there... -T.

I have to! LOL. You hold me accountable every day wether you know it or not. I have to put SOMETHING in here because I know you are lurking...

Themostocles
04-10-08, 12:54 pm
I have to! LOL. You hold me accountable every day wether you know it or not. I have to put SOMETHING in here because I know you are lurking...

You make me sound like some kind of stalker, heck I haven't even dated you lol. And I am pretty sure that is a requirement... -T.

minime_moomey
04-10-08, 6:27 pm
You make me sound like some kind of stalker, heck I haven't even dated you lol. And I am pretty sure that is a requirement... -T.

LMAO. It isnt stalking if I enjoy it. Wait...I only enjoy it because it holds my workouts accountable...yeah...that sounds good.

minime_moomey
04-11-08, 6:10 pm
20 minutes on treadmill @ 6.3...Work has been crushing me the last couple of days, so workouts are getting hard to come by...

minime_moomey
04-13-08, 8:22 am
Shoulders
Behind Neck Press (S.M.): 65(15), 95(10), 105(8), 105(7), 110(6)
Side Lat Raise: 30's(8)x4 sets
Rear Lat Raise on Incline Bench: 15's(12), 20's(10)x3 sets
DB Shrug: 45's(12), 55's(10), 65's(10)

Arms
Cable Curl: 80(15), 100(10), 110(8), 120(5), 130(4) superset with
Skullcrusher: 45(15), 55(10), 75(6), 75(6), 85(4)
Incline DB Curl: 25's(8)x3 sets superset with
Dips: BW(15), +25(12), +45(7)
High Cable Concentration Curl: 40(10)x2 sets superset with
One-Arm Tricep Ext.: 20(10)x 2 sets
Seat wrist curl: 45(failure)x3 sets
Standing Reverse Wrist Curl: 55(failure)x3 sets

Ended with a little bit of light ab work

Themostocles
04-13-08, 9:55 am
On the seventh day God rested, and minime_moomey said fuck that, and sculpted a badass set of arms... -T.

minime_moomey
04-13-08, 12:09 pm
On the seventh day God rested, and minime_moomey said fuck that, and sculpted a badass set of arms... -T.

I laughed out loud at this...hard. LOL. Seriously, that would be a great quote on a t-shirt.

minime_moomey
04-13-08, 4:54 pm
Legs
Squat: 135(10-W.U.), 225(8)x4 sets, 230(6 1/2)
Front Squat (S.M.): 165(8), 170(6), 170(8)
Leg Press: 3pps(8), 3pps+20(8), 3pps+30(6), 3pps+40(5)
Lying Leg Curl: 90(15), 110(12), 120(8), 100(12)
Superset:
Leg Ext.: 110(12)x3 sets
Seated Leg Curl: 90(10)x3 sets
Superset:
Calf Raise (Leg Press): 2pps(25), 2pps(20), 2pps(20)
Seated Calf Raise: 70(10), 70(7), 70(7)

minime_moomey
04-14-08, 7:57 am
Body Weight: 165
Shoulders
Standing Military Press: 95(10), 105(5), 110(3 1/2), 105(4), 105(5)
Seated Behind-Neck Press: 95(12), 115(7), 115(7), 115(7)
Side Lat Raise: Ran rack from 40's-5's x 2 sets (Seriously, these suck)
Giant Set:
Bent-Over Lat Raise on Incline: 15's(10), 15's(12), 15's(12)
Reverse Pec Deck: 70(12), 80(10), 80(8)
Shrug (S.M.): 185(12), 185(12), 185(12)

Really hard to get through rest of workout after running the rack twice...Shoulders so pumped I could barely lift my arms. I guess thats a good thing...

Themostocles
04-14-08, 8:20 am
I know they suck, why not put them at the end then? You have your compounds first, then re-arrange the iso's. Then finish off with the shrugs. -T.

minime_moomey
04-14-08, 4:56 pm
I know they suck, why not put them at the end then? You have your compounds first, then re-arrange the iso's. Then finish off with the shrugs. -T.

I may have to do that next time. They trash me nicely. LOL

minime_moomey
04-15-08, 12:10 pm
Rest Day-30 minutes on treadmill 15% @ 3.6 and some ab work

minime_moomey
04-16-08, 8:30 pm
Arms
Cable Curl: 130(5), 130(5), 130(5), 130(5), 130(6)
Close-Grip Bench: 135(5), 135(5), 140(5), 140(6), 140(5)
Superset:
Incline DB Curl: 25(8), 25(10), 25(10)
Skullcrusher: 55(15), 75(6 1/2), 65(12)
Superset:
21's: EZ-bar+30 x 2 sets
Dips: BW(15), +45(10)
Superset:
Concentration Curl: 20(10) x 3 sets
Tricep Pressdown: 130(10), 130(9), 130(8)
Superset:
Seated Wrist Curl: Bar x 3 sets to failure
Standing Reverse Curl: EZ-bar+20 (8,10,10)

minime_moomey
04-17-08, 11:24 am
Back
Deadlifts: (Warm-up@135), 205(8), 225(5), 245(5), 250(4)-Played around with a more "sumo-esque" stance today to see how it felt. Verdict-DLs are still pissing me off...
Wide-Grip Chins @BW: 6,6,5,5
One-Arm DB Row: 60(10) x 3 sets (wanted to go 65, but gym doesnt have. Next stop, 70)
Lat Pulldown: 120(8) x 3 sets
Jailhouse T-Bar: 115(8) x 3 sets
Seated Cable Row: 120(9), 120(9), 120(10), 120(9)
Finished off with some light ab work.

Tomorrow I am stopping in the gym just long enough for a little bit of treadmill action and then resting up for Saturday's ABC in which I have a suspicion I'm going to get the hammer dropped on me...

Themostocles
04-17-08, 1:07 pm
Don't suspect it, know lol. Hola's fair, but not easy. I am learning alot from him. He said something about STDL's. My hammies aren't recovered yet from Tuesday, but I am praying they wil be by Saturday. -T.

minime_moomey
04-17-08, 5:21 pm
Don't suspect it, know lol. Hola's fair, but not easy. I am learning alot from him. He said something about STDL's. My hammies aren't recovered yet from Tuesday, but I am praying they wil be by Saturday. -T.

Strict but fair...LMAO! That makes him sound like a parent or judge or something...Im getting excited...

Themostocles
04-17-08, 7:00 pm
Kinda does, but I draw the line at spankings ll. -T.

minime_moomey
04-18-08, 6:26 pm
Kinda does, but I draw the line at spankings ll. -T.

LOL. If there is spankings taking place at our ABC's I have a suspicion Im going to be asking myself some very serious questions about where I see my weightlifting lifestyle taking me...

Themostocles
04-18-08, 7:35 pm
I've got one response to that... posing suits. Kinda looks like your carring grapes in the wrong place... -T.

minime_moomey
04-18-08, 10:11 pm
I've got one response to that... posing suits. Kinda looks like your carring grapes in the wrong place... -T.

...Im racking my brain for a witty response here, but it just isnt coming...Im laughing too hard...Im gonna have to stop and get another bottle of oil if we are all having a pose down.

Themostocles
04-18-08, 10:18 pm
...Im racking my brain for a witty response here, but it just isnt coming...Im laughing too hard...Im gonna have to stop and get another bottle of oil if we are all having a pose down.

Another bottle? You used up the last one already? Slippery when wet... I think I need to stop before I cross the line any further lol... -T>

minime_moomey
04-19-08, 7:40 am
Another bottle? You used up the last one already? Slippery when wet... I think I need to stop before I cross the line any further lol... -T>

I wasnt aware you werent supposed to wear it during training sessions as well as on stage...It wasnt until I had slipped off the bench for the third set in a row that a gym staff member came and informed me that it was for "contest" only...Man did I feel stupid...

Themostocles
04-19-08, 2:37 pm
Puking, bathroom hijinks, lewd and lascivious behavior, cameras, and stalking. Heck, I am not sure how you fit in time to lift some weights. And you were worried about spankings lol. It was great lifting with you man, can't wait to meet up with you again in May. My legs are cramping now, gotta get up from the computer... if I can... -T.

minime_moomey
04-20-08, 11:00 am
Puking, bathroom hijinks, lewd and lascivious behavior, cameras, and stalking. Heck, I am not sure how you fit in time to lift some weights. And you were worried about spankings lol. It was great lifting with you man, can't wait to meet up with you again in May. My legs are cramping now, gotta get up from the computer... if I can... -T.

Multitasking my friend, multitasking...I tried mowing the yard this morning...That went well (for about two minutes and then I crawled my crippled ass back into the house).

Themostocles
04-20-08, 11:28 am
LOL, i know your pain. I do all my cooking on Sundays and I can barely sit down. -T.

minime_moomey
04-20-08, 3:26 pm
Shoulders/Chest
DB Shoulder Press: 40(12), 50(3), 45(5), 30(14), 30(10), 20(15)
Superset:
Side-Lat Raise: 20(15), 25(12), 20(12), 25(10), 20(10), 15(15)
Incline Rear Lat Raise: 20(8), 15(10), 10(10), 10(11), 10(12), 10(12)
Weighted Dips: +25(15), +45(7 1/2), +35(7 1/2), +25(5), +10(9), BW(10)
BB Military: 45(15), 65(13), 85(6), 75(7), 65(8), 45(12)

Went light weight and rapid-fire today...Completed 30 sets in exactly 45 minutes. Shoulders were pumped like crazy...

Themostocles
04-20-08, 4:04 pm
Nice shoulder w/o. NIce rep ranges especially. Not feelin up to doin some cardio today, no running lol. -T.

minime_moomey
04-20-08, 4:34 pm
Nice shoulder w/o. NIce rep ranges especially. Not feelin up to doin some cardio today, no running lol. -T.

What do you mean you dont feel like running today?! Their should be a spring in your step. LOL.

minime_moomey
04-22-08, 12:28 pm
Arms
Superset:
DB Incline Curl: 15(20), 25(12), 30(6), 25(10), 20(11), 15(13)
Cable Pressdown: 100(20), 120(15), 130(8), 120(12), 100(14), 110(10)
Superset:
Single-Hand Low Cable Curl: 30(15), 40(12), 40(8), 30(10), 20(15)
Skullcrusher: 55(15), 65(10), 65(9), 55(15), 60(13)
Superset:
Seated Wrist Curl: 45(F), 55(F), 45(F) x 3 sets
Standing Reverse Curl: +20(F) x 5 sets

Insane Arm pump (which is becoming the norm), just wish I could get a pump like that in each body part...Back and legs specifically

Themostocles
04-22-08, 12:36 pm
Do you take any simoke sugars pre-w/o? I find it helps my pump. I still learning how to get it in my legs, it tends to be hit or miss. -T.

minime_moomey
04-22-08, 6:09 pm
Do you take any simoke sugars pre-w/o? I find it helps my pump. I still learning how to get it in my legs, it tends to be hit or miss. -T.

"simoke" sugars? Was that a typo or is that something I have never heard of? I take a supplement that is a dextrose, HMB and creatine blend pre-w/o, but that is usually it.

Themostocles
04-22-08, 7:01 pm
"simoke" sugars? Was that a typo or is that something I have never heard of? I take a supplement that is a dextrose, HMB and creatine blend pre-w/o, but that is usually it.

That was suppose to be simple, but I was half asleep, my bad. -T.

minime_moomey
04-22-08, 7:06 pm
That was suppose to be simple, but I was half asleep, my bad. -T.

LOL. Looking at the time you posted it, that is what I assumed, but there is SO much info (especially in the nutrition dept) that I know nothing about, so I just wanted to verify. So simple sugars are supposed to help with pump production? That is the first I have heard of that...

Themostocles
04-22-08, 10:33 pm
It has to do with insulin spikes and stuff. Tiny goes into it in detail in his thread. -T.

Themostocles
04-23-08, 11:28 am
Oh yeah. Two major angles to be ever aware of are INSULIN manipulation and anything else you can do to repetitively stretch the fascial tissue encasing the muscle. All muscles are limited in the rate and amount that they can hypertrophy by the ability or inability of the surrounding fascia to "stretch" and accomodate the expansion. This is why the "pump" is so critical, and why high volume builds muscle mass. Flood it with blood, super saturate it with glycogen, loosen the fascia through (painful) physical manipulation and stretching, whatever you can achieve. There are supps such as Universal's Alpha Lipoic Acid which is an "insulin mimicker" which could prove very useful. Also, you can crank your own insulin levels up by ingesting sufficient simple, high GI carbs. I use a lot of Torrent. No, I ain't telling exactly how I use it because that would be wreckless on my part - I weigh a lot and can store a ton of glycogen; what I do would be friggin overkill for you guys, instead, I'll tell you how YOU need to do it. Mix a single dose of Torrent and add in a nice scoop of Shock Therapy - drink this about 20 minutes prior to the commencment of your workout. Probably 30-45 miutes prior you should've had a pre workout meal - some solid food, maybe chicken or even beef but I think salmon would be better than most anything else, along with a nice starchy carb source AND a fibrous carb source. So, you drink your Torrent and Shock Therapy, then finally you start working out, you need to be drinking water (a healthy muscle IS mostly water; full hydration equals full sized) but midway through, begin sipping on a double shot of Torrent, sip it so it is about finished as you conclude your workout, then slam some fast protein - a whey based supp - Uni Syn works well (that's one of my choices, anyway). So what's all that shit accomplish? The carbs spike the insulin, insulin suttles nutrients into the cell membrane at a high rate and concentration; the carbs become stored as muscle glycogen as you are wringing out those already in there (that is where the pump comes from), Also, exercise generates the release of cortisol in the body, and cortisol is catabolic - the introduction of simple carbs as you train blunts the cortisol response, while the insulin circulates high in the bloodstream, the fast protein source whores the insulin into driving it into the muscle too, immediately kicking off the recouperation and repairative process. Does this make any sense or am I rambling 'cause I am a little late for my next feeding? Oh, and the Arginine, Creatine, in the Shock Therapy serve to enhance the pump, too. If you unfailingly do this each and every workout, you'll be so damned full that you'll wake up with a frigging pump. STRETCH THAT FASCIA!

There you go, straight from the horses mouth, starts page 4 of the ask Tiny thread. I also do fascia stretching, which is why I include stretches in my log. -T.

minime_moomey
04-23-08, 7:46 pm
There you go, straight from the horses mouth, starts page 4 of the ask Tiny thread. I also do fascia stretching, which is why I include stretches in my log. -T.

Thanks man...So where did you learn this fascia stretching business? Not what it does, but I mean actually how to do it? Do you feel that it has been benefiting you since you implemented into the routine? Details details details!!!

minime_moomey
04-23-08, 7:59 pm
Legs
Walking DB Lunge: 45's-lunged down the basketball court and back, resting just enough to catch breath when necessary.
Squats: 205(10), 225(6), 240(5) x 4 sets (Seriously thought I was going to die during these)
Leg Ext.: 120(15), 120(12), 110(11), 100(10)
Seated Calf Raise: 70(12), 70(12), 70(10), 70(12), 70(12) (All sets were strict () then finished off with partials to failure)

I should be careful what I wish for...I was just bitching about not getting a leg pump and today my quads felt like they were going to explode...I was crushed towards the end of squats...

Themostocles
04-23-08, 8:30 pm
Legs
Walking DB Lunge: 45's-lunged down the basketball court and back, resting just enough to catch breath when necessary.
Squats: 205(10), 225(6), 240(5) x 4 sets (Seriously thought I was going to die during these)
Leg Ext.: 120(15), 120(12), 110(11), 100(10)
Seated Calf Raise: 70(12), 70(12), 70(10), 70(12), 70(12) (All sets were strict () then finished off with partials to failure)

I should be careful what I wish for...I was just bitching about not getting a leg pump and today my quads felt like they were going to explode...I was crushed towards the end of squats...

To be honest, I just looked up online. There are lots of different stretches. I will look up the site later tonight and pm it to you. I have only been doing them for a month, but they seem to be helping, especially the lat stretch. My muscles feel fuller after I am done. -T.

Themostocles
04-24-08, 12:13 pm
So you going to do the transformation contest? -T.

minime_moomey
04-24-08, 6:18 pm
So you going to do the transformation contest? -T.

Nah...Im not quite ready to cut yet I dont think and sure dont think I could bulk enough to make a huge transformation in that amount of time...

minime_moomey
04-24-08, 6:30 pm
Back
Vertical Hammer Row: 100(12), 110(12), 120(12), 130(7), 120(9), 100(11)
T-Bar Machine: 30(15), 45(15), 55(12), 65(10), 75(9), 85(7)
Giant Set:
Wide-Grip Chin: 6, 5, 4, 4, 4
One-Arm Seated Cable Row: 50(8), 60(6), 50(8), 40(10), 30(15)
BB Shrug: 135(15), 145(12), 145(10), 135(10), 135(10)

Themostocles
04-25-08, 12:17 am
Nice w/o. Why start with such low weight on tbars? -T.

minime_moomey
04-26-08, 8:34 am
Nice w/o. Why start with such low weight on tbars? -T.

Well it was only my second time using the machine and I really didnt know what to expect...Its way different than Jailhouse, I think its because Im short enough that the chest pad sits strangely...I will incorporate these and jailhouse t-bars probably alternating weeks.

minime_moomey
04-26-08, 6:19 pm
Well after much consideration, I have decided to go against my better judgement and begina cut for summer...I honestly have no clue how to conduct a "proper" cut, so if anyone wants to drop words of wisdom my way, Im all ears. As for now, I will be implementing approximately 6 days a week of cardio (15% incline approx. 4.0 speed for 30 minutes) until I need to add more. Diet wise, I will keep it about the same for the first couple of weeks and slowly begin to drop cals as necessary. Not looking to lose more than a pound a week.

Yesterday-cardio, ab work

Today
Morning-cardio, abs

Afternoon-Chest/Shoulders
Incline DB Press: 40's(15), 50's(15), 60's(8), 60's(5 9/10), 50's(13), 50's(10), 45's(8), 30's(15
Weighted Dips: +25(12), +35(10), +45(4 1/2), +30(8), +20(8), BW(13)
Superset:
Side-Lat Raise: 20s(15), 25s(12), 30s(8), 35s(6), 25s(10), 15s(15)
Reverse Pec Deck: 70(15), 80(10), 80(8), 80(9), 60(15), 60(12)
Flat DB Flye: 25s(15), 30s(15), 40's(9), 45s(7), 50s(5)

Themostocles
04-26-08, 7:36 pm
I know some cutting info, it would be better to ask questions than for me to try to list it out. One thing on the cardio, keep your heart rate below 130, suppose to be where the body burns fat and not muscle. I treading new ground on this too, maybe we can help each other. -T.

minime_moomey
04-26-08, 10:32 pm
I know some cutting info, it would be better to ask questions than for me to try to list it out. One thing on the cardio, keep your heart rate below 130, suppose to be where the body burns fat and not muscle. I treading new ground on this too, maybe we can help each other. -T.

Sounds good to me...Im just worried its going to be pretty one-sided man. I really dont know much of anything. 130...That should be easy enough since I dont plan on going over a speed of 4.0...Do you carb cycle or anything? I dont plan on it until necessary, but I dont know.

Themostocles
04-26-08, 11:40 pm
I am going to go low carb intially, double cardio days and see where that puts me. I already tried keto, and it didn't work for me. I will probably carb cycle if I hit a platuea. I am also lowering my meat portion down, and changing it all to fish. But since you are an ectomorph, you probably won't have to go that extreme to get the results you want. I fight getting fat(ter) constantly, so my diet will probably have to be more hardline than yours. The only thing I don't know is whether to keep my the carbs in my post w/o shake. I probably will unless somebody tells me otherwise. -T.

minime_moomey
04-27-08, 8:38 pm
Legs/Traps/Calves
Light Squats: 135(15), 155(12), 165(10)
Box Squats: 185(8), 185(9), 195(6), 195(7), 200(6), 185(8)
Trap Bar DL: 185(10), 205(8), 225(8), 245(7), 265(5), 265(4)
Giant Set:
S.M. Shrug: 185(15) x 4 sets
Donkey Calg Raise: BW(20) x 4 sets
S.M. Behind Back Shrug: 135(13), 135(12), 135(13), 135(12)

Really liked Trap Bar DL better than conventional style. Just felt a lot better...Overall, felt smashed after box squats and trap bar dl...

Themostocles
04-27-08, 9:06 pm
Whats a trap bar? If my gym don't have it, I probably don't know it lol. -T.

minime_moomey
04-28-08, 6:00 pm
Whats a trap bar? If my gym don't have it, I probably don't know it lol. -T.

Ummm....Its shaped like stop sign kind of...It has handles on the sides and you load the plates on the sides and stand in the middle (of the stop sign). If that doesnt make sense, which it shouldnt based on that explanation, google it. A pic will come right up.

Themostocles
04-29-08, 2:28 am
Ummm....Its shaped like stop sign kind of...It has handles on the sides and you load the plates on the sides and stand in the middle (of the stop sign). If that doesnt make sense, which it shouldnt based on that explanation, google it. A pic will come right up.

Gotcha! So hows life going man? School, work, wife? -T.

minime_moomey
04-29-08, 7:32 pm
Gotcha! So hows life going man? School, work, wife? -T.

School is going awesome...almost done for the semester and smoked the Nursing entrance exam the other night. Work...well I am still there, so I cant complain. Wifey, what can I say. She's always great, so all is well. How are you?

minime_moomey
04-29-08, 7:41 pm
Yesterdays workout 04/28/08
Arms
Superset:
Hammer Curl: 15s(15), 20s(15), 25s(13), 35s(5), 30(7), 25(15), 25(15)
Single-Hand DB Overhead Ext.: 15(15), 20(12), 25(5), 25(5), 20(10), 20(10), 15(15)
Superset:
EZ Spider Curl: +30(9), +30(9), +30(9), +30(7)
Cable Pressdown: 110(15), 130(9), 140(8), 150(4)
Wrist Curl: 45(Failure) x 4 sets
30 minutes cardio

Did NOT get an arm pump the way I am used to...

04/29/08-Body Weight 162
30 minutes cardio

Themostocles
04-29-08, 11:56 pm
Did NOT get an arm pump the way I am used to...

You start changing your diet around already. My pumps are down too with all the carbs out.
And then some days it just seems to be elusive. -T.

Themostocles
04-29-08, 11:58 pm
School is going awesome...almost done for the semester and smoked the Nursing entrance exam the other night. Work...well I am still there, so I cant complain. Wifey, what can I say. She's always great, so all is well. How are you?

Congrats on nailing those exams. I am just getting it done, nothing new or exciting. -T.

minime_moomey
04-30-08, 7:50 am
You start changing your diet around already. My pumps are down too with all the carbs out.
And then some days it just seems to be elusive. -T.

You mean to tell me by pulling out carbs Im kissing the pump goodbye?!?! But Arnold says the pump is like "cumming!" If I dont get it at the gym where the hell else am I going to get it? This cutting is nonsense!!! LOL. Thanks for the insight by the way, I really didnt know that.

Themostocles
04-30-08, 12:06 pm
You are married, and you don't know where you are going to get your 'cumming' sensation? Sounds like my last marriage lol, all work and no play. It definitely effects it. I get extra carbs on Sunday and Wednesday right now, so I have some glycogen stores built up for pumps in my chest and back and my arms. -T.

minime_moomey
04-30-08, 1:22 pm
You are married, and you don't know where you are going to get your 'cumming' sensation? Sounds like my last marriage lol, all work and no play. It definitely effects it. I get extra carbs on Sunday and Wednesday right now, so I have some glycogen stores built up for pumps in my chest and back and my arms. -T.

LOL. Well when I wrote that because I was bitter because it is "that week" around here...SO you are carbing up twice a week? What do your macro numbers look like throughout your week (if you dont mind the inquisition)?

Themostocles
04-30-08, 1:35 pm
LOL. Well when I wrote that because I was bitter because it is "that week" around here...SO you are carbing up twice a week? What do your macro numbers look like throughout your week (if you dont mind the inquisition)?

350g of protein. 100g of carbs normal days, 150g on up days with 25g variable. BTW you know not to count fiber carbs to your net carb total, right? I don't have my fat balanced out right. I am only about 25g of fat. All healthy omegas, but I am going to be ordering the Omega product in the next week or so. I also have 52g of carbs post lifting only, that isn't counted into the previous number. -T. And P.S. I ain't touching the subject of it being that week with a ten foot pole lol.

Themostocles
04-30-08, 1:36 pm
And a cheat meal on Saturday night or Sunday afternnoon. -T.

minime_moomey
04-30-08, 10:12 pm
Back
Vertical Hammer Row: 100(15), 120(11), 140(7), 150(6), 160(6), 120(11), 100(13)
Wide-Grip Seated Cable Row: 100(15), 120(10), 120(7), 120(8), 140(7), 100(12)
Giant Set:
Wide-Grip Chins @BW: 6, 5, 5, 5
One-Arm DB Row: 50(12), 50(12), 50(12), 50(12)
DB Shrug: 60s(12), 60s(8), 60s(8), 60s(6)
Cardio for 30 minutes

Overall the workout felt really good. Energy was good and the giant set stuck it to me!

Themostocles
04-30-08, 11:25 pm
Back
Vertical Hammer Row: 100(15), 120(11), 140(7), 150(6), 160(6), 120(11), 100(13)
Wide-Grip Seated Cable Row: 100(15), 120(10), 120(7), 120(8), 140(7), 100(12)
Giant Set:
Wide-Grip Chins @BW: 6, 5, 5, 5
One-Arm DB Row: 50(12), 50(12), 50(12), 50(12)
DB Shrug: 60s(12), 60s(8), 60s(8), 60s(6)
Cardio for 30 minutes

Overall the workout felt really good. Energy was good and the giant set stuck it to me!

Damn good w/o. So what's your diet lookin like? -T.

minime_moomey
05-01-08, 7:57 am
Damn good w/o. So what's your diet lookin like? -T.

The basic outline is something like this:
Wake-up/pre-wo: creatine/dextrose/hmb shake, followed by a single scoop protein shake with water
Post wo: double scoop protein shake with nonfat skim milk and creatine, 4 eggs (2 whole, 2 white)
Lunch: 4-8 oz meat (chicken breast or lean ground beef), veggie of some sort (has been sweet potato or spinach this week)
Dinner: Same as lunch

According to fitday its running right around 1800-1900 cals, with protein around 200-220, fat 60-80, and carbs 60-80. Its usually nearly a 1:1:3 ratio. However, I supplement with fish oil that isnt counted in those totals...I know jack-shit about dieting and this is my first run at it, so please, critique away!

Themostocles
05-01-08, 8:26 am
What is hmb? And other than that, might bump up your protein a little. Throw in a can of tuna for a snack once or twice during the day. Eating small meals often will keep your metabolism up, and whole foods are better. I do four whole meals, and 3 shakes(small ones). And one of those shakes is consumed while I sleep, so I keeps me from going catabolic. I always get up to go pee, and it only takes a minute to chug one. Alot of it is seeing how you react though, there are no cookie cutter diets, tailor it to yourself. I may have to bump up my carbs alittle if the eaa's I bought don't help keep my energy up. With the heat coming and a physical job combined with a heavy w/o and cardio, I not sure how my energy levels will hold up. -T.

minime_moomey
05-01-08, 12:03 pm
What is hmb? And other than that, might bump up your protein a little. Throw in a can of tuna for a snack once or twice during the day. Eating small meals often will keep your metabolism up, and whole foods are better. I do four whole meals, and 3 shakes(small ones). And one of those shakes is consumed while I sleep, so I keeps me from going catabolic. I always get up to go pee, and it only takes a minute to chug one. Alot of it is seeing how you react though, there are no cookie cutter diets, tailor it to yourself. I may have to bump up my carbs alittle if the eaa's I bought don't help keep my energy up. With the heat coming and a physical job combined with a heavy w/o and cardio, I not sure how my energy levels will hold up. -T.

To be entirely honest, I havent done a whole lot of research on HMB, it was just a major ingredient in the new creatine product I was trying. It is relatively new, but research on it seems pretty promising. However, I think it is a little more expensive on the supplementation side of things. So you think it would be a good idea to up my protein even higher? I had planned on it as I cut more carbs, but I could throw in a few more shakes or cans of tuna now...

Themostocles
05-01-08, 12:43 pm
I would, start low if you want. I don't know your body weight, but go atleast 1.5x to 2x your bodyweight in grams of protein. It help keep you from losing muscle. -T.

minime_moomey
05-01-08, 5:23 pm
I would, start low if you want. I don't know your body weight, but go atleast 1.5x to 2x your bodyweight in grams of protein. It help keep you from losing muscle. -T.

I have been trying to go 1.5-2 for lean body mass right now...Which Im not 100% sure what it is...But I weigh 162 lbs so I am guessing close 135 ish...Either way, I will make sure to keep it on the higher end. Tonight is my first cheat meal, OMG I am so excited. LOL

minime_moomey
05-02-08, 7:55 pm
05/01/08
No cardio...Slipped a quick session in between classes.
Hamstrings/Calves
SLDL: 115(15), 115(15), 135(9), 135(9), 115(9), 115(12), 115(9) (Form felt like @$$)
Leg Press: 130(25), 205(15), 250(15), 310(15), 370(15), 400(12), 400(12) (400 was the stack...I dont like these as well as the machine I load with plates)
Giant Set:
Seated Leg Curl: 85(15), 100(15), 115(12)
Standing Calf Raise: 130(15), 115(15), 115(15)
Hyperextension: +45(10), +45(10), +45(10)

05/02/08
Again no cardio...Ran out of time (I suck)
Shoulders/Chest
Seated DB Shoulder Press: 35(15), 45(7), 45(6), 45(5), 40(10), 35(9), 30(15)
Superset:
Side Lat Raise: 20(15), 25(8), 25(6), 20(10), 15(15)
Bent Over Lat Raise: 20(12), 25(10), 25(8), 20(8), 15(9)
Weighted Dips: +25(15), +35(11), +45(7), +55(4), +35(7), +25(10), BW(13)
Seated SM Shoulder Press: 95(10), 105(8), 115(3 1/2), 105(7), 95(6 1/2)

Sir J-Werk
05-02-08, 8:39 pm
05/01/08
No cardio...

05/02/08
Again no cardio...Ran out of time (I suck)


Oh.... But you'll run after a guy getting ready to blow chunks though.... lol

minime_moomey
05-02-08, 9:13 pm
Oh.... But you'll run after a guy getting ready to blow chunks though.... lol

LOL. A true photojournalist gets the nitty gritty...Whatever it takes!

Themostocles
05-02-08, 9:33 pm
Good sessions. You been chasing any other people with a camera? LOL. Or only us Kansas City boys... -T>

minime_moomey
05-02-08, 9:59 pm
Good sessions. You been chasing any other people with a camera? LOL. Or only us Kansas City boys... -T>

Only the KC crew! There isnt anyone around here camera-worthy.

Themostocles
05-02-08, 10:16 pm
Only the KC crew! There isnt anyone around here camera-worthy.

I feel pretty, oh so pretty...

minime_moomey
05-04-08, 5:01 pm
Arms
Superset:
DB Concentration Curl: 15(15), 20(15), 25(10), 30(6), 30(6), 25(7), 20(10), 15(15)
Cable Pressdown (Underhand): 100(15), 110(11), 120(8), 130(5), 130(5), 110(9), 100(12), 90(14)
Superset:
Two-Hand Cable Curl: 100(10), 110(7), 120(5), 120(5), 110(6), 90(10)
Skullcrusher: 45(15), 65(10), 75(5), 65(9 1/2), 65(9), 55(12 1/2)
Superset:
Wrist Curl: 45(F) x 4sets
Reverse Curl: +20(F) x 4sets (Really focused on negative. Slammed forearms)
Abs
Cardio

Overall, workout felt great. Arms got an insane pump that really lacked last arm workout.

Themostocles
05-04-08, 8:08 pm
Arms
Superset:
DB Concentration Curl: 15(15), 20(15), 25(10), 30(6), 30(6), 25(7), 20(10), 15(15)
Cable Pressdown (Underhand): 100(15), 110(11), 120(8), 130(5), 130(5), 110(9), 100(12), 90(14)
Superset:
Two-Hand Cable Curl: 100(10), 110(7), 120(5), 120(5), 110(6), 90(10)
Skullcrusher: 45(15), 65(10), 75(5), 65(9 1/2), 65(9), 55(12 1/2)
Superset:
Wrist Curl: 45(F) x 4sets
Reverse Curl: +20(F) x 4sets (Really focused on negative. Slammed forearms)
Abs
Cardio

Overall, workout felt great. Arms got an insane pump that really lacked last arm workout.

Nice w/o, short and to the point. Glad you got your pump back. -T.

minime_moomey
05-04-08, 8:19 pm
Nice w/o, short and to the point. Glad you got your pump back. -T.

LMAO. Me too...I felt lost without it.

Themostocles
05-04-08, 8:38 pm
LMAO. Me too...I felt lost without it.

Nothing like having your 'cumming' sensation back... lol. -T.

minime_moomey
05-05-08, 7:46 am
Nothing like having your 'cumming' sensation back... lol. -T.

It was a long week...

minime_moomey
05-05-08, 7:52 am
Body Weight: 160lbs

"What the good iron giveth, the good iron taketh away." For as every bit of awesome yesterdays session was, todays sucked...

Legs
Squat: 135(15), 225(7), 235(6), 245(5), 255(2), 245(2), 135(20) (Both sets at (2) I failed at the bottom and couldnt get back up. I was so pissed I repped out at 20 and moved on)
DB Lunge: 50's down the b-ball court and back resting when necessary
Hack Squat Machine: 2pps(15), 3pps(12), 4pps(10), 5pps(6)
Superset:
Leg Ext.: 120(13), 110(12), 100(13), 100(13)
Seated Calf Raise: 70(F) x 4sets (When reached failure, partialed out to failure each set)

Really disappointed with todays session, but I gave it all I had and thats all I can do...

Themostocles
05-05-08, 11:58 am
It was a long week...

I wasn't talking about her lol... -T.

Themostocles
05-05-08, 12:03 pm
Body Weight: 160lbs

"What the good iron giveth, the good iron taketh away." For as every bit of awesome yesterdays session was, todays sucked...

Really disappointed with todays session, but I gave it all I had and thats all I can do...

"The Lord helps those who help themselves." You are CUTTING, you are gonna have some sort of effect on your w/o. Mine is endurance, I fade faster. I couldn't rep for shit today on my bi's, decent pump, crap numbers. I am going to try dropping my weight next week and going for reps. If anything, shock the muscle. It was still a good w/o, you are lightyears ahead of me on your legs. -T.

minime_moomey
05-05-08, 1:15 pm
"The Lord helps those who help themselves." You are CUTTING, you are gonna have some sort of effect on your w/o. Mine is endurance, I fade faster. I couldn't rep for shit today on my bi's, decent pump, crap numbers. I am going to try dropping my weight next week and going for reps. If anything, shock the muscle. It was still a good w/o, you are lightyears ahead of me on your legs. -T.

Thanks man. I needed to hear that. I forget that I am cutting sometimes while in the gym...But it all comes back to me when I look at my skimpy ass dinner plate!

minime_moomey
05-06-08, 5:39 pm
Back
Vertical Hammer Row: 100(15), 120(12), 140(10), 160(6), 170(5), 140(10), 120(15)
T-Bar Machine: 45(15), 55(13), 65(13), 75(10), 85(8), 95(5), 100(5), 105(5)
Superset:
Wide-Grip Chin @BW: 7, 5, 5, 4
BB Shrug: 135(15), 145(15) x 3sets
Two-Hand Seated Cable Row: 100(13), 120(9), 140(7), 100(12)
Cardio

Legs feel like I was hit by a truck today...Paying the price for yesterday.

Sir J-Werk
05-06-08, 7:17 pm
Back
Vertical Hammer Row: 100(15), 120(12), 140(10), 160(6), 170(5), 140(10), 120(15)
T-Bar Machine: 45(15), 55(13), 65(13), 75(10), 85(8), 95(5), 100(5), 105(5)
Superset:
Wide-Grip Chin @BW: 7, 5, 5, 4
BB Shrug: 135(15), 145(15) x 3sets
Two-Hand Seated Cable Row: 100(13), 120(9), 140(7), 100(12)
Cardio

Legs feel like I was hit by a truck today...Paying the price for yesterday.

T-Bar Machine????

minime_moomey
05-06-08, 9:24 pm
T-Bar Machine????

I dont know what the hell to call it...I guess its a "regular" T-Bar..."thing." I have always done them jailhouse style, but my gym got this thing to do them with...

Sir J-Werk
05-06-08, 10:01 pm
I dont know what the hell to call it...I guess its a "regular" T-Bar..."thing." I have always done them jailhouse style, but my gym got this thing to do them with...

lol.... i was just curious.... i guess my weak imagination couldn't grasp what that "thing" (lol) looks like....

Themostocles
05-06-08, 10:31 pm
lol.... i was just curious.... i guess my weak imagination couldn't grasp what that "thing" (lol) looks like....

You were talking about girl jeans in he other thread, and now you are wondering what his 'thing' looks like? I am starting to wonder about you J. -T.

Sir J-Werk
05-06-08, 10:41 pm
You were talking about girl jeans in he other thread, and now you are wondering what his 'thing' looks like? I am starting to wonder about you J. -T.

Hey hey hey!!!! That's profiling and profiling is wrong....

Themostocles
05-06-08, 10:55 pm
Hey hey hey!!!! That's profiling and profiling is wrong....

All right Tatersalad. -T.

Sir J-Werk
05-06-08, 10:59 pm
All right Tatersalad. -T.

You caught me.... You caught the Tater.

Maharg
05-06-08, 11:05 pm
You caught me.... You caught the Tater.

Fail.

minime_moomey
05-07-08, 7:39 am
LMAO. Are you boys chasing eachother around, hijacking everyones journals or should I feel special? If you three want to make your triangle a square, feel free to come back in here and let me know!

Themostocles
05-07-08, 8:05 am
Boy, are both your parents retarded, because you are real SPECIAL! -T.

P.S. Least you know we like you, lol.

Maharg
05-07-08, 9:45 am
LMAO. Are you boys chasing eachother around, hijacking everyones journals or should I feel special? If you three want to make your triangle a square, feel free to come back in here and let me know!

Bring it.

minime_moomey
05-07-08, 1:14 pm
Bring it.

LOL. The Lake of the Ozarks is going to be an ABC for the record books Im afraid...

Maharg
05-07-08, 6:05 pm
LOL. The Lake of the Ozarks is going to be an ABC for the record books Im afraid...

Be afraid. Be very afraid.

minime_moomey
05-07-08, 6:23 pm
Be afraid. Be very afraid.

Strangely enough, I am...

Themostocles
05-07-08, 7:35 pm
Strangely enough, I am...

As you should be. Remember, he bites lol. -T.

minime_moomey
05-08-08, 5:15 pm
Chest/Shoulders
Incline BB Press: 95(15), 115(12), 135(7), 145(4), 145(3), 135(5), 125(7), 115(10), 95(12)
Weight Dips: +25(12), +35(9), +45(6 1/2), +55(3 1/2), +35(7 3/4), +25(9 1/2), BW(14)
Superset:
Side Lat Raise: 20s(12), 20s(12), 20s(8), 20s(10), 20s(10)
Incline Rear Lat: 15s(15), 15s(12), 15s(12), 15s(12), 15s(10)
Cable Flat Flye: 30s(15), 40s(7), 30s(9), 30s(8), 20s(12)

Themostocles
05-08-08, 9:15 pm
Kick ass work on those dips, kinda envious lol. -T.

minime_moomey
05-09-08, 3:29 pm
Kick ass work on those dips, kinda envious lol. -T.

Dont be envious of that. LOL. Im trying to match HALF of what Hola does...That guy is insane. I am jealous of your cardio determination. I wish I could hop on the dreadmill half of the time you do!

minime_moomey
05-09-08, 3:36 pm
Arms
Superset:
DB Hammers: 20s(15), 25s(12), 30s(7), 35s(3), 30s(6), 25s(8), 20s(15)
CGBP: 115(12), 125(8), 135(5), 135(5), 135(5), 125(6), 115(8)
Superset:
EZ Bar Spider Curl: +20(15), +30(8), +30(8), +30(6), +30(7), +30(6)
Cable Pressdown (V-Grip): 100(15), 110(12), 120(10), 130(6), 140(5), 140(5)

Short-hurried workout today. Had prior engagements. Whole thing done in 35 minutes. Hate having to rush, but may as well be on arm day than any other...

Themostocles
05-09-08, 7:41 pm
You may have been hurried, but I am sure it had intensity. Besides most people would have used it as an excuse to skip the gym and you still made it in there. -T.

Themostocles
05-09-08, 7:43 pm
Dont be envious of that. LOL. Im trying to match HALF of what Hola does...That guy is insane. I am jealous of your cardio determination. I wish I could hop on the dreadmill half of the time you do!

We are all trying to do half of what Hola does. He is a beast. I drive harder at my goals since meeting him. So you going to make it up on the 25th? -T.

minime_moomey
05-09-08, 7:45 pm
We are all trying to do half of what Hola does. He is a beast. I drive harder at my goals since meeting him. So you going to make it up on the 25th? -T.

I am planning on it. A lot of it depends on if I am able to carpool with getbustered...

Sir J-Werk
05-09-08, 7:49 pm
Arms
Superset:
DB Hammers: 20s(15), 25s(12), 30s(7), 35s(3), 30s(6), 25s(8), 20s(15)
CGBP: 115(12), 125(8), 135(5), 135(5), 135(5), 125(6), 115(8)
Superset:
EZ Bar Spider Curl: +20(15), +30(8), +30(8), +30(6), +30(7), +30(6)
Cable Pressdown (V-Grip): 100(15), 110(12), 120(10), 130(6), 140(5), 140(5)

Short-hurried workout today. Had prior engagements. Whole thing done in 35 minutes. Hate having to rush, but may as well be on arm day than any other...

This workout needs more cowbell.....

Themostocles
05-09-08, 7:52 pm
This workout needs more cowbell.....

Everything needs more cowbell... Besides Minime ain't no jive turkey. -T.

Sir J-Werk
05-09-08, 8:00 pm
Everything needs more cowbell... Besides Minime ain't no jive turkey. -T.

And it ain't cool bein' no jive turkey.

Maharg
05-09-08, 8:03 pm
Pardon me, I speak jive.

Sir J-Werk
05-09-08, 8:07 pm
Pardon me, I speak jive.

Speak of the devil and in walks the right hand....

Maharg
05-09-08, 8:18 pm
Speak of the devil and in walks the right hand....

yalp ruoy s'dc wardkcab ot raeh em kaeps.

Themostocles
05-09-08, 8:27 pm
Speak of the devil and in walks the right hand....

Does that make me the big toe... -T.

minime_moomey
05-09-08, 9:00 pm
Listen guys. Im just like all of you. I put my pants on one leg at a time...But after I put on my pants, I hit the gym with intensity!

Themostocles
05-09-08, 10:01 pm
Listen guys. Im just like all of you. I put my pants on one leg at a time...But after I put on my pants, I hit the gym with intensity!

I'm suppose to wear pants to the gym?!?! Hmmm...that might explain a thing or two. -T.

Maharg
05-10-08, 12:13 am
I'm suppose to wear pants to the gym?!?! Hmmm...that might explain a thing or two. -T.

This might be why they kicked me out for squating and lunging nude. Or maybe running on the treadmill did it.

minime_moomey
05-10-08, 8:11 am
I'm suppose to wear pants to the gym?!?! Hmmm...that might explain a thing or two. -T.


This might be why they kicked me out for squating and lunging nude. Or maybe running on the treadmill did it.

LMAO!

minime_moomey
05-11-08, 9:03 pm
Legs
Light Squat (warm-up): 165(12), 175(10), 185(10)
Trap Bar DL: 225(10), 245(8), 265(5), 275(4), 275(2)
Box Squat: 185(10), 195(12), 215(7), 225(5), 230(5), 235(2)
Superset:
S.M. Shrug: 185(15), 195(12), 195(12), 195(12)
Donkey Calf Raise: +10(20), +45(20), +70(15), +70(17)

Tried to go heavy on everything today.

05/11/08
Back
Vertical Row: 100(15), 120(12), 140(10), 160(7), 180(5), 130(12), 110(15)
Wide Seated Cable Row: 100(12), 120(10), 140(8), 160(5), 120(10), 90(15)
Giant Set:
Wide-Grip Chin (Gravitron): 30(8 1/2), 60(12), 60(12), 60(11), 60(10)
One-Arm DB Row: 55(12), 55(10), 55(12), 55(10), 55(8)
S.M. Behind Back Shrug: 115(13), 115(15), 125(11), 125(12), 125(12)

Schedule off day, but the new diet/routine goes into effect Tuesday and I wanted tomorrow to be a rest day before diving into that, so this worked. Back felt insanely pumped (must be the addition of the carbs this weekend)

Maharg
05-11-08, 10:24 pm
Nice stuff man, good work with the giant sets. Just curious, you making Traps a focus?

Themostocles
05-11-08, 11:45 pm
Looking good. So whats whats the new diet looking like? -T.

minime_moomey
05-12-08, 5:53 pm
Nice stuff man, good work with the giant sets. Just curious, you making Traps a focus?

Not really. I have been following Hola's 12 day split, but yesterday was supposed to be a rest day and the way I had moved everything all around it just so happened that I hit those on back to back days...Oh well. Bigger traps wouldnt kill me!

minime_moomey
05-12-08, 6:01 pm
Looking good. So whats whats the new diet looking like? -T.

Its called the Ultimated Diet 2.0 (UD2.0). Lyle McDonald is the creator in charge...Its pretty close to what I have been doing already, aside from following the training guidelines. The way my diet/training will look is

Tues-Thurs.-1200 cals. less than 50g carbs
Friday(am)-900 cals. less than 50g carbs
Friday(pm)-Saturday- carb load. 800-1000g carbs
Sunday-maintenance day. cals around 2200. 270-340 carbs
Monday-cals 1800-2000. 135-200g carbs (none of after lunch)

Training
Tues/Wed-Glycogen depletion workout
Friday(pm)-heavy/high intensity
Sunday-Heavy

Maharg
05-12-08, 8:29 pm
Following Hola's routine huh? I have heard only good things, but have never seen a copy of it.

minime_moomey
05-12-08, 8:34 pm
Following Hola's routine huh? I have heard only good things, but have never seen a copy of it.

Hes got a couple of threads dedicated to it on bb.com. Personally I love it, but Im going off of it for 6-8 weeks while I knock off this cut for summer...Then I plan on jumping right back on it.

minime_moomey
05-14-08, 2:48 pm
05/13/08-Depletion
Leg Press: 2pps(15) x 3ets superset with:
Lying Leg Curl: 90(15) x 3sets
DB Chest Press: 35(15) x 3sets superset with:
Seated Cable Row: 90(15), 100(15) x 2sets
DB Lat Raise: 15(15) x 3sets superset with:
Seated Calf Raise: 70(15) x 3sets
Cable Curl: 80(15) x 2sets superset with:
Tricep Pushdown (Underhand): 100(15) x 2sets

Woke up with a headache and should have sat this one out...Instead this was as far as I got and I left the gym with crazy shakes and feeling like total @$$

05/14/08-Depletion
1st Circuit
Leg Press: 2pps+10(15) x 3 sets superset with:
Lying Leg Curl: 70(15), 80(15), 80(13)
Incline DB Bench: 40s(15) x 3sets superset with:
Lat Pulldown (Reverse Grip): 100(12), 90(15) x 2sets
DB Lat Raise: 15s(15) x 2sets, 15s(13) superset with:
Standing Calf Raise (S.M.): 185(15) x 3sets
Hammer Curl: 20s(15) x 2sets superset with:
Tricep Pushdown (Overhand): 100(15), 100(13)
2nd Circuit
Leg Press: 2pps+10(15)*, (15) superset with:
Lying Leg Curl: 70(15), (15)
Incline Bench: 40s(15), (13) superset with:
Lat Pulldown: 90(15), (10)
Lat Raise: 15s(15), (10) superset with:
Calf Raise: 185(15), (15)
Hammer Curl: 20s(15) superset with:
Tricep Pushdown: 110(15)

*It was at this point I found it to be appropriate to go find a "workout partner" (the trash can) to overlook the rest of my workout. However, when I got over to it, the staff member told me I couldnt take it back to the leg press with me. I replied with, "ok...Do you have a mop?" After a very puzzled expression, followed by the immediate understanding face, I was granted permission to take the trash can...

On other workout notes, I have again knocked weight down to make sure I am doing strict/perfect form on everything. On the lat raises I was holding at the top of each for a two count. These low cal/low carb days paired with these workouts are going to kill me. I was absolutely smashed and took all morning trying to get my stomach to settle back down.

Sir J-Werk
05-14-08, 5:59 pm
Someones not messin' around ^^^^

Themostocles
05-14-08, 6:54 pm
Thats hardcore man. Did you just jump into the diet or ease into it. You will get used to it, I hope. Hope the headache gets better. -T.

minime_moomey
05-14-08, 10:07 pm
Thats hardcore man. Did you just jump into the diet or ease into it. You will get used to it, I hope. Hope the headache gets better. -T.

Well I had been going low carb for a couple of weeks prior, so that was no HUGE change, but kicking it down to 1200 cals from closer to 1900-2100 is what is getting to me I think...Friday night and Saturday will be my first "refeed" and Im going to go to town on some food! LOL. In that 24 hour period I am supposed to knock down 800-1000g of carbs which seems like a shit-ton since I will have only had 200 for the week up to that point...Im terribly excited. LOL. My wife catches me staring at Cap'n'Crunch and tortillas like they are naked women and gets a little jealous...

Themostocles
05-14-08, 11:33 pm
LOL. My wife catches me staring at Cap'n'Crunch and tortillas like they are naked women and gets a little jealous...

Ohhhh...Mrs. Butterworth... I don't think we should... oh OK... -T.

minime_moomey
05-15-08, 1:15 pm
Cardio and abs. Depleted bodyweight-155lbs

Maharg
05-15-08, 3:26 pm
Cardio and abs. Depleted bodyweight-155lbs

Wasting away arent you?

minime_moomey
05-15-08, 5:42 pm
Wasting away arent you?

LMAO. It sure feels like it...All I meant by depleted weight though was carb depleted for the week...I will gain back a fair amount over the weekend during the reload and then by this time next week be lower than 155 (hopefully). So weird how it works.

Themostocles
05-16-08, 1:13 am
[QUOTE=minime_moomey;394446]and then by this time next week be lower than 155 (hopefully).QUOTE]

Don't hope for it, do it! NOW! J/k. If my fast ass can drop weight, yours can. Go get it Tiger lol. -T.

minime_moomey
05-16-08, 8:06 am
[QUOTE=minime_moomey;394446]and then by this time next week be lower than 155 (hopefully).QUOTE]

Don't hope for it, do it! NOW! J/k. If my fast ass can drop weight, yours can. Go get it Tiger lol. -T.

LOL. Yes sir!

minime_moomey
05-20-08, 7:47 pm
Ok its been a while, but here is a quick filler. I finally have a lifting partner!!! Two actually. I switched things up a bit and began lifting in the afternoons and so far it feels a lot better than first thing in the morning. Pre-and-post workout nutrition is 110% better for me doing it this way.

05/19/08
Cable Crossover: 40s(15), 50s(12), 40s(12), 40s(91/2) superset
Incline DB: 40s(15), 45s(5), 35s(10), 30s(9)
Decline DB: 45s(15), 45s(12), 45s(11), 45s(10) superset
Decline Flye: 15s(5), 15s(7), 15s(6), 15s(6)
Weight Dips: +25(9), +25(51/2), +25(7) superset
Close Grip Handle Push-up: 9, 5, 4
T-Bar: 90(10), 100(7), 100(6), 90(8) superset
Hyperextension: +45(10) x 4sets
Seat Cable Row: 100(15), 120(10), (wider handle) 120(10), 140(6) superset
Behind Neck Pulldown: 100(10), 100(10), (front of head) 100(10), 100(12)
Lat Pulldown (V-handle): 100(10), 100(10) superset
Close-Grip Incline DB Press: 35(12), 35(12)
30 minutes cardio preworkout

05/20/08
Incline Curl: 20(10) x 4sets superset
Hammer Curl: 20(10), 20(10), 20(8), 15(10)
High Cable Curl: 40s(15), 50s(10), 40s(15), 50s(8) superset
Concentration Curl: 20(7), 15(7), 15(6), 15(5)
Giant set:
Single-Hand Underhand Tri Pushdown: 50(13), 40(8), 30(9), 30(10)
Rope Pushdown: 80(8), 50(12), 50(12), 50(9)
Cable Single Hand Kickback: 20(7), 10(10), 10(8), 10(10)
Plate Lift (Delts): 35(12), 35(8), 35(8), 35(8) superset
DB Arcs (Delts): 10(10), 10(81/2), 10(5), 10(9)
Cable Cross Lat Raise: 10(15), 20(9), 20(9), 20(10) superset
Upright Row: 45(15), 65(10), 65(10), 65(9)

These guys do a lot more isolation work than I am used to, but it will be good to change things up for a while...For those of you who have followed along up to this point, I will say I decided to jump off the cutting bandwagon for now. I cut off around 10lbs in those two weeks of no carb hell and I just dont like the composition my body is taking when cutting down. In order to get as lean as I wanted I would have been back down to 130ish...I refuse to look like an Ambercombie model so its back to packing on more mass before any cut...Thanks for following along!

Themostocles
05-20-08, 9:10 pm
Good to hear about the w/o partners, hope they can keep up with you. Sometimes life throws you a curve ball and it opens up oppurtunities towards your overall goals. You can always lean down later. But now you have help to get yourself to explode. Goodluck M. -T.

minime_moomey
05-20-08, 9:41 pm
Good to hear about the w/o partners, hope they can keep up with you. Sometimes life throws you a curve ball and it opens up oppurtunities towards your overall goals. You can always lean down later. But now you have help to get yourself to explode. Goodluck M. -T.

Hey man. I got those cd's today and will be listening to them in the next couple of days. Thanks a lot! I appreciate it!

Themostocles
05-20-08, 10:27 pm
No problem man, hope you like them. Let me know what you think. -T.

Hola Bola
05-20-08, 10:43 pm
Ok its been a while, but here is a quick filler. I finally have a lifting partner!!! Two actually. I switched things up a bit and began lifting in the afternoons and so far it feels a lot better than first thing in the morning. Pre-and-post workout nutrition is 110% better for me doing it this way.


Hell yeah... I need a good meal or two in me before I can hit the gym 100%... the afternoon is the best time to lift IMO. I don't know how some guys can workout first thing in the morning.

Are you going to be able to make it this weekend?

Maharg
05-20-08, 10:59 pm
Hey man. I got those cd's today and will be listening to them in the next couple of days. Thanks a lot! I appreciate it!

Man, Themos is a kind hearted fella. I got some Cd's from him too.

Themostocles
05-21-08, 12:10 am
Man, Themos is a kind hearted fella.

I am not, take that back. I am an asshole, dousche bag. -T.

Themostocles
05-21-08, 8:15 am
So you going to try to make it to some of the other KC ABC's? Or you just going to stick with the Witchita's from now on? -T

minime_moomey
05-21-08, 1:29 pm
So you going to try to make it to some of the other KC ABC's? Or you just going to stick with the Witchita's from now on? -T

Im still a KC boy at heart, so I will still try and make some of those! Im just a little crunched for time this month...Not to change the subject, but this radio mix is bad ass! I wish we had a station that played ANYTHING like this. Who sings the song that goes..."Im so addicted to, all the things you do, when youre going down on me, in between the sheets..." Almost sounds like Silvertide, but I have another band on the tip of my tongue it could be...I freakin love that song.

Maharg
05-21-08, 2:29 pm
I am not, take that back. I am an asshole, dousche bag. -T.

Fine Cock smack, you are a raging super douche.

Themostocles
05-21-08, 3:47 pm
Im still a KC boy at heart, so I will still try and make some of those! Im just a little crunched for time this month...Not to change the subject, but this radio mix is bad ass! I wish we had a station that played ANYTHING like this. Who sings the song that goes..."Im so addicted to, all the things you do, when youre going down on me, in between the sheets..." Almost sounds like Silvertide, but I have another band on the tip of my tongue it could be...I freakin love that song.

Saving Abel is the band. -T.

Themostocles
05-21-08, 3:48 pm
Fine Cock smack, you are a raging super douche.

Thank you, much better lol. -T.

minime_moomey
05-22-08, 7:56 pm
This is going to be getting a lot harder to keep up with now that I am working out with these new partners. I dont know what the hell most of ths stuff we are doing is even called and we are ripping through supersets and circuits so fast I dont have time to breathe let alone write down what the hell is going on...So I guess I will just throw some highlights out for the last couple of days and find a way to get this more organized

05/20/08
Brutal leg session. Was feeling really good through squats (false confidence with a spotter I soon learned). Went for 275lbs. Would have been a new PR by nearly 20lbs or so, but instead it was an epic fail. LOL. Maybe next time. Leg press was pretty deep into the workout, but I was slamming weight I have never hit before. 5pps for reps...6pps for...FAIL. LOL. My legs were toast at the end of the workout...Very quad dominate, so I will focus on hammies Saturday...

05/21/08
Chest and Back
Biggest lesson of the day; I have NO back muscles. All the exercises we did today for back were new to me except for one. My arch nemesis, bent over rows. I F'in hate these. I cant get my form down for shit. We were doing them on the smith, but between a superset of these with some thing where I was lying on my stomach on a slight incline trying to do some sort of reverse flye with DB's, I about lost my cool for a minute. I absolutely could not do either of these. However, I punched through four sets of each, trying to have the technique down in case I ever have to do them again (next week). Chest was all good. Bench felt strong and with spotters I was able to do 185lbs for reps (30lbs more than usual).

Themostocles
05-23-08, 12:10 am
Back muscles will come, give it time. Besides you completely changed up your training style, that is going to take time to get used to. Besides I can't do Bent over Rows on the smith, feels completely un-natural to me. I also have a hard time doing underhanded BOR's, have a hard time getting the feel for it. Good lick with the training Jon. -T.

minime_moomey
05-23-08, 7:24 pm
Thanks Themo!

Shoulders/Arms
Not a whole lot to report today...Main focus on shoulders. Got some heavy shrugs in and some overhead pressing. Arms were just a bicep superset and a pretty intense tricep cicuit. Short and sweet like Friday afternoon should be. Im feeling pretty beat up this week, but tomorrow will be some hamstring focus and ab work and I will call it a week!

Maharg
05-23-08, 11:12 pm
Back is THE muscle group that takes a long time to get a solid "Feel" for. Time and effort, with hard thinking and posing will help get a better connection. And dont feel bad on the Rear delt flyes, i still have a piss poor feeling in my rear delts.

minime_moomey
05-24-08, 11:52 am
Back is THE muscle group that takes a long time to get a solid "Feel" for. Time and effort, with hard thinking and posing will help get a better connection. And dont feel bad on the Rear delt flyes, i still have a piss poor feeling in my rear delts.

Thanks man.

minime_moomey
05-24-08, 11:55 am
No partners today...Apparently they take the weekends off.

Legs (Hamstring Dominate)/abs/forearms/cardio
Felt pretty good today. Hit the leg press after SLDL so I was a little more fresh than earlier this week. I was able to rep 6pps for 4 when I failed on the attempt earlier this week, so that felt pretty good. I also did some heavy calf and seated calf work. Finished up with abs and 15 minutes of cardio. Ready for a day off.

minime_moomey
05-26-08, 12:58 pm
Chest/Back
Workout out alone again today, but it was nice. Started with chest. Did some DB incline presses supersetted with incline flyes. Followed up with another superset of decline BB bench and flyes. I did some heavy dips to finish off chest. I started back with some rack pulls. I havent done these in a year or so, but they felt really good. I followed rack pulls with a superset of seated cable rows and BW pullups. I finished up with a superset of lat pulldowns and low pulley cable crossovers. Finished the day off with some light cardio and ab work...Not a bad day.

minime_moomey
05-28-08, 8:43 pm
Got out of work late yesterday making up for the holiday, so I didnt make it to the gym. Made up for it today.

05/28/08
A.M.-Arms/Shoulders
Nothing fancy here. Just some bi/tri supersets to get a good pump going. After 3 or 4 supersets (4 sets each) for the arms, I did some simple shoulder work. 5x5 on military press, side lat raises supersetted with rear pec-deck...

P.M.- Legs
Pretty tired from early workout and brutal day at work, but went in and gave it what I had for about an hour and a half...Heavy squats and leg presses. Followed by a good deal of iso work. Quad dominant day. Threw in some calf raise supersets to finish em' off...

Sir J-Werk
05-28-08, 8:50 pm
Got out of work late yesterday making up for the holiday, so I didnt make it to the gym. Made up for it today.

05/28/08
A.M.-Arms/Shoulders
Nothing fancy here. Just some bi/tri supersets to get a good pump going. After 3 or 4 supersets (4 sets each) for the arms, I did some simple shoulder work. 5x5 on military press, side lat raises supersetted with rear pec-deck...

P.M.- Legs
Pretty tired from early workout and brutal day at work, but went in and gave it what I had for about an hour and a half...Heavy squats and leg presses. Followed by a good deal of iso work. Quad dominant day. Threw in some calf raise supersets to finish em' off...

Nice two-a-day make up sessions there chief.

minime_moomey
05-29-08, 1:31 pm
Nice two-a-day make up sessions there chief.

Its gotta be done...LOL

minime_moomey
05-29-08, 7:53 pm
A.M.-Abs, cardio,forearms
P.M.- Work is kicking my @$$. Got out late and was already beat, but forced myself to the gym for a chest and back session. No partners (since I was late), so time was reduced. Incline DB Press ss/ Incline Flye. Decline BB press ss/ decline flye. Heavy dips then on to back. Vertical row ss/ t-bar. BW pull-ups ss/ seated cable row. Finished off with a superset of lat pulldowns and cable crossovers to pump the back and chest...Now its time to polish off some spaghetti and watch the boob-tube for a couple of hours (if I stay awake that long).

shizz702
05-29-08, 8:14 pm
A.M.-Abs, cardio,forearms
P.M.- Work is kicking my @$$. Got out late and was already beat, but forced myself to the gym for a chest and back session. No partners (since I was late), so time was reduced. Incline DB Press ss/ Incline Flye. Decline BB press ss/ decline flye. Heavy dips then on to back. Vertical row ss/ t-bar. BW pull-ups ss/ seated cable row. Finished off with a superset of lat pulldowns and cable crossovers to pump the back and chest...Now its time to polish off some spaghetti and watch the boob-tube for a couple of hours (if I stay awake that long).

I know exactly what you mean about work taking its toll on you bro. I worked 10.5 hours Memorial Day and felt really drained afterward but still trained anyway. Glad to see you aren't letting outside forces such as work mar your progress. Keep lifting heavy and stay dedicated!

minime_moomey
06-01-08, 7:58 pm
No excuses, but the gym was about to close by the time I got off work Friday, so I made up for it Saturday and did Saturday's workout today (my day off).

05/31/08
Arms/Shoulders
Did three arm supersets with a bi/tri for each set. In no particular order: Cable pressdown, skullcrusher, close-grip bench, ez bar curl, hammer curl, one-arm db preacher curl. For shoulders I supersetted side lat raises (really slow and holding for counts on the top) with standing military. Finished off with a set of Arnies. Arms and shoulders were smoked.

06/01/08
Legs (hamstring dominant)
4 sets light-weight, high rep squats. Push press. Repped as many as I could with 3pps, 4pps, 5pps, 6pps. From there I drop set it 5pps, 4pps, 3pps, 2pps, 1pps (no rest). I was absolutely smashed. LOL. Drenched in sweat and Bambi in the gym. After that I went over and did 4 sets of a superset of lying leg curl and seated leg curl. Finished the day off with a superset of seat calf raise and donkey calf raise. It doesnt seem like much volume when I look over it, but man I was trash when I left...

minime_moomey
06-02-08, 6:17 pm
Chest/Back
Began chest with a superset of incline DB press and incline flyes. Then shot over to do a superset of decline bench (on Smith) with flat flye machine. Finished chest with a superset of DB pullovers and low cable crossovers. Began back with heavy rack pulls supersetted with shrugs on the smith. I then did a superset of BW chins with seated cable rows. Finished the day with a superset of wide-grip and close grip lat pulldowns.

*All exercises done in sets of 4 and repping to near failure (as close as I can get without killing myself without a partner).

I was questioning myself a bit today on wether or not I am over-doing things hitting every body part twice a week working out 6 days...I dont feel overtrained really and I have been seeing pretty decent improvement in my legs and chest specifically, so I think I am going to keep rocking it throughout the summer and just focus on keeping my diet in check. If I begin to feel it taking a toll, I will reconsider...

Maharg
06-02-08, 8:13 pm
If you start feeling tired, taking lots of naps, or anything like that, Chill out and do a deload workout. Then, take a week off, get lots of sleep, then you can start back at it.