View Full Version : Blueprints to "The House"
Lowdown5
08-12-07, 10:15 pm
a new week will start when i wake up and i got to put my head down and fight.... for there are only a few weeks left till the big day...
A few short weeks, these are the critical hours and days that will define you at contest time. Make them the best.
The House
08-13-07, 6:39 am
i am up now and the cardio is in, now it is time to hit the iron... back day is on the menu today...
naturalguy
08-13-07, 7:01 am
i am up now and the cardio is in, now it is time to hit the iron... back day is on the menu today...
Hit it hard brother!
The House
08-15-07, 4:42 am
thinks are looking good bro.. can not wait to step on that stage, this is all i know and what i do.
i am up now and the cardio is in, now it is time to hit the iron... back day is on the menu today...
how was back day brother?
To be the best, you have to cloud your mind with only one objective.
G Diesel
08-15-07, 8:29 am
I got your back bro... Stay on the path and keep pushing forward, destiny is just over the horizon. Peace, G
What's up House...It was great hangin with you at the USA for a bit. I still think you could have caused some serious damage over there but you know your physique better than anyone else. I know your going to rock that fuck'n North American stage.
The House
08-16-07, 8:16 pm
What's up House...It was great hangin with you at the USA for a bit. I still think you could have caused some serious damage over there but you know your physique better than anyone else. I know your going to rock that fuck'n North American stage.
bro it is always good to see an Animal brother... we are all a family of iron....
Lowdown5
08-16-07, 8:21 pm
Another day closer House, competition draws near. Keep moving forward.
The House
08-16-07, 8:22 pm
a new thread to help me out tell me what you think.. thanks brothers
http://forum.animalpak.com/showthread.php?p=154599#post154599
The House
08-22-07, 1:26 am
it is 1am and i am up.. today is a high fat day for me. have not had carbs or fat now for over 5 days.. i can not sleep because all i am thinking about is the PB i get in the morn with my fish. it migh sound sick but it is great... only a few more days til the lights hit me and i win my show...
The House
08-26-07, 5:29 am
i am ready for this show.. this is the last week... this is alll on me now the work is done it just comes down to showing what i have got...
go out and win!!! your a killer!!! accept fuck all else!!
Cyrus The Virus
08-26-07, 12:53 pm
All the best to you at the show.
Lowdown5
08-26-07, 1:02 pm
House, you have already won as far as I am concerned. You are a champion.
ironshaolin
08-26-07, 2:28 pm
yeah, we're all here just waiting to see some pics of you with that trophy. Its already yours, you just need to go through the formalities to pick it up.
Stay hungry, dont become an ounce relaxed.
The House
08-28-07, 12:52 am
Just wanted to let you guys know they intreviewed me on bb.com. look at it am tell me what you think... the show is very soon, i am ready and will do all of us proud here at Animal.. we are all brothers in Iron in the best sport ever... http://www.bodybuilding.com/fun/weik63.htm
I like how you repped the Animal bro..very good positive publicity for the sport you are gonna wreck cleveland bro...
Cyrus The Virus
08-29-07, 12:03 am
Just read it, very good.
Giant Killer
09-01-07, 12:26 am
Hooooly SHIT bro'. Just saw that video of you over at MD 2 days out.
You are just a sick nasty beast, dialed in to the max. Grainy and full. Your back double bi is supersick. And I don't want to blaspheme, but your quads are right on the page with Platz bro, sick, sick sweep and seperation. Chest has come up, back looks good as hell, symmetry has improved. Well, and then there's the cows hangin' on the back of the knees, sickest calves in bodybuilding, no question.
I'll take the knee pads off now and quit praising you, but I just had to share my thoughts. PRIMED TO DO SOME DAMAGE!! Major damage....
Good luck, you dieted & competed instinctively and it will pay off!! If not this show, beyond!
great interview!
very well spoken, and it was very cool how you mentioned your son!
ironshaolin
09-01-07, 6:20 pm
yeah dude, that was some stuff right there. Like Ant said its good to mention fam, people need to be grounded and balanced to be whole. How's the show I wanna hear how you take finals.
There's no one more deserving of that Pro Card than yourself! You definitely earned it. Looked fucking awesome Bro! Your a great inspiration to myself and so many athletes. Great job!!!!
So what music did you go with for the show...
The House
09-05-07, 8:58 pm
So what music did you go with for the show...
Just wanted to let everyone know the House is back home and glad to see all of the brothers of Iron giving all the support.. I have been on cloud nine for a few days and still dont know what has happen to me.. thanks for everything and i could not have done it without my corrner men... that is everyone on here.. you guys helped the house rock the house and turn pro.. just remember you are your maker..
The House
09-09-07, 1:57 pm
Is anyone going to the O... Just wanted to know.. also i am doing a guest posing in WV on the 22nd of september it is going to kick some ass i am going to rock the stage as the newest Pro.. let me know if anyone is going to go i will get you some Universal goodies.... hope to see you guys there.. In Iron the House
Congrads.Glad you are a pro...Good for you.I wish you much luck as a new pro.
The House
09-23-07, 7:46 pm
the guest pose was a blast... i had a great time... The house rocked it..
The House
09-24-07, 8:32 pm
here are some pictures of me guest posing this weekend... three weeks after i turned pro.. 35 more pounds on my frame bro. LOL tell me how you like them...
here is the link ...
http://www.erikfankhouser.net/galleryDetail.cfm?galleryID=1190602583
Cyrus The Virus
10-03-07, 9:39 am
Good pics, looking good. Are you doing any more contest in the near future?
The House
10-04-07, 6:04 pm
i dont know what show i am going to do.. i just want to get big....
The House
10-23-07, 10:29 pm
Just want to let my Animal brothers know that my pro debut will be the '08 Europa. Hope you all come to support me as I tear up the pro ranks.
Wish I could make it House, I'm another Country away!. as soon as the pictures/results are in let us know!
Lethal_Banana
10-25-07, 4:41 pm
Just want to let my Animal brothers know that my pro debut will be the '08 Europa. Hope you all come to support me as I tear up the pro ranks.
Hey House! Where in Europe is it? I'll be able to make it most likely as I work all around Europe and there are always a lot of excuses why this and that country needs visiting by me and my crew :P
Cyrus The Virus
10-31-07, 10:24 pm
I believe that the Europa show is in Texas actually.
lycan_warlord
10-31-07, 10:47 pm
Awesome pics HOUSE. Can't Wait to see you take the Europa by storm.
I think the "House" bling belt adds the right touch....lol.
Can you imagine bringing house to a show-n-tell..
ure kid is fricking luckyyyyyy
-lycan
http://www.supershowexpo.com/
its in dallas.
depending on when it is...me mights have to make a little tripsy...
C.Coronato
01-19-09, 3:46 pm
House --
Ive recently done my first two bodybuilding shows, in my second show i took the Overall Novice win. I just to say thank you for all your inspiration to myself and many of the young atheletes at my age. I know your not much older, but i still do certainly look up to you. So thank you and the best of luck in your up coming shows brotha.
Just saw this and wanted to sub up to it. Get it done brother.
Firedrake
06-04-10, 10:12 am
Are you going to be posting in here again, Erik? I'd enjoy knowing more about your training.
Subbed.
Beowulf
06-04-10, 12:06 pm
Are you going to be posting in here again, Erik? I'd enjoy knowing more about your training.
Subbed.
I hope so. Maybe he's saving himself up for something?
Are you going to be posting in here again, Erik? I'd enjoy knowing more about your training.
Subbed.
x2
smoothballer
06-04-10, 10:06 pm
I hope so. Maybe he's saving himself up for something?
x3
The House
06-11-10, 4:02 pm
incline bar 4 sets 8-12 reps
incline cable fly 4 sets 12 reps
flat db press 4 sets 8 reps
cable cross overs super set with dips 4 sets no rest to failure each set.. around 12 - 20 reps
push ups wide and close 4 sets failure
cardio post workout 30 min stairmaster
posed 10 mins after cardio....
incline bar 4 sets 8-12 reps
incline cable fly 4 sets 12 reps
flat db press 4 sets 8 reps
cable cross overs super set with dips 4 sets no rest to failure each set.. around 12 - 20 reps
push ups wide and close 4 sets failure
cardio post workout 30 min stairmaster
posed 10 mins after cardio....
Short and sweet House, I like it.
incline bar 4 sets 8-12 reps
incline cable fly 4 sets 12 reps
flat db press 4 sets 8 reps
cable cross overs super set with dips 4 sets no rest to failure each set.. around 12 - 20 reps
push ups wide and close 4 sets failure
cardio post workout 30 min stairmaster
posed 10 mins after cardio....
Nice
The House
06-13-10, 9:30 am
Leg press 15 12 10 8 6
leg curl 4x8
leg ext. 4x8
stiff leg deads 4x12
lunges 4x15
30min cardio post training
The House
06-13-10, 9:32 am
Short and sweet House, I like it.
I always try to get my weights done in 60-75 mins anything more is overkill in my book
The House
06-13-10, 9:33 am
Nice
Nice got me sore lol so it was nice
I always try to get my weights done in 60-75 mins anything more is overkill in my book
very True House....
Stay Focused on the prize
The House
06-13-10, 4:24 pm
very True House....
Stay Focused on the prize
I start my true training tomorrow.. When I wake up monday I will be back on track. Not that I was off track but it is time again to get refocused and get ready for this next show...
The House
06-13-10, 6:15 pm
"sometimes not traning is harder than training" today I did not train and it sucks lol
Flash419
06-13-10, 8:22 pm
"sometimes not traning is harder than training" today I did not train and it sucks lol
I couldn't agree with this statement more... lets us know we still love the training.. still love the gym.
Keep growing bro... Sept is coming fast, time to kick ass!
The House
06-28-10, 1:33 pm
Getting ready to train back today... I feel like pullin weight today.. Dead lifts are on my menu for this training session...
The House
07-04-10, 10:10 pm
happy 4th be safe and eat some hot dogs for me
prowrestler
07-04-10, 10:17 pm
i dont have much to say other then ill follow your log.
The House
07-09-10, 8:12 am
doing arms today i am two weeks out so i am going to superset bi and tri cant wait to feel the burn.......
smoothballer
07-09-10, 10:03 am
doing arms today i am two weeks out so i am going to superset bi and tri cant wait to feel the burn.......
I'm sure if it is anything like the video of you supersetting chest it is gonna be INTENSE!!!!
LetsGetNastyNow
07-10-10, 12:29 am
doing arms today i am two weeks out so i am going to superset bi and tri cant wait to feel the burn.......
im new to being a member on animalpak, ive always read the articles just never made a profile, and i just gotta say this.
i wanna see a new video of....YOUR FREAKY JUST CAME OFF THA SPACESHIP ALIEN CALVES!
so sick looking.
The House
07-11-10, 9:10 am
I'm sure if it is anything like the video of you supersetting chest it is gonna be INTENSE!!!!
Intensity is a must
The House
07-11-10, 9:16 am
im new to being a member on animalpak, ive always read the articles just never made a profile, and i just gotta say this.
i wanna see a new video of....YOUR FREAKY JUST CAME OFF THA SPACESHIP ALIEN CALVES!
so sick looking.
I am going to do another video next week also
The House
07-11-10, 9:20 am
Did legs yesterday my legs seem like they never get a break when I am dieting.. I do cardio three times a day 7 days a week and train them once a week so on leg dAy around a contest it's tough to more big weights so I super set everything.. At two weeks out I feel it brings out detail doing this also
The House
07-17-10, 2:19 am
the next few days since i am only a week out from my show i will be hitting up total body workouts to deplete the fuel in my tank.. then start to load for the show..
The House
07-18-10, 10:25 pm
did my first depletion total body workout today it was great i keep the pace fast and do two exercises per body part of 15-20 reps.. then did 60 min of cardio.... another one tomorrow
The House
07-19-10, 11:41 am
New md video
http://forums.musculardevelopment.com/showthread.php?t=92038
Universal Rep
07-20-10, 4:18 pm
Exclusive new vid of The House training wheels... http://www.youtube.com/animalpak#p/a/u/0/4QlSWUqsfb0
The House
08-01-10, 9:54 pm
Exclusive new vid of The House training wheels... http://www.youtube.com/animalpak#p/a/u/0/4QlSWUqsfb0
great video
The House
08-01-10, 9:55 pm
starting my prep for the o tomorrow wish me the best...
Firedrake
08-02-10, 2:11 am
starting my prep for the o tomorrow wish me the best...
ALL the best, bro! I can't wait to see what you bring! See you in Vegas! (And thanks for the facebook props . . .)
dannynb
08-02-10, 12:01 pm
starting my prep for the o tomorrow wish me the best...
You know you and the family are always in my prayers....tear it up House.
JUGGERNAUT
08-02-10, 12:06 pm
Always house, "proud" does not even describe how we all feel about a brother here making it to the O!!!!!
Symbiote
08-13-10, 2:56 am
Late comer to this journey but it's a long road and I'm with it the rest of the way!
The House
08-15-10, 9:29 pm
ALL the best, bro! I can't wait to see what you bring! See you in Vegas! (And thanks for the facebook props . . .)
anytime bro keep it going
The House
08-15-10, 9:30 pm
You know you and the family are always in my prayers....tear it up House.
tear it up to cut it up thanks
The House
08-15-10, 9:31 pm
Always house, "proud" does not even describe how we all feel about a brother here making it to the O!!!!!
thanks i feel we are all part of it
The House
08-15-10, 9:32 pm
Late comer to this journey but it's a long road and I'm with it the rest of the way!
nice to see you around for the ride
The House
08-15-10, 9:33 pm
training this week at 6 weeksout has been going good felt strong as hell and hope to keep the weights up and moving as long as i can..
The House
08-15-10, 9:36 pm
leg workout
squats 135 x10 185 x10 225 x10 275 x10 315 x20 then drop set of 315 20 275 failure 225 failure 185 failure 135 failure
prone leg curls 4 sets
hack squats 4 sets
seated leg curls 4 sets
leg ext 4 sets
standing leg curls 4 sets
Symbiote
08-15-10, 10:43 pm
Man that's a workout right there, you always work each muscle group that way in drop sets instead of a tradition 3-4 set workout?
The House
08-22-10, 9:32 pm
Man that's a workout right there, you always work each muscle group that way in drop sets instead of a tradition 3-4 set workout?
yes a few times a week i pick a exercise and do that
The House
08-22-10, 9:33 pm
cardio just got bumped up to 90 mins at five weeks out
The House
08-22-10, 9:33 pm
carbs staying same at five weeks out
The House
08-22-10, 9:34 pm
nothing major different just adding a few drop sets and giant sets...
naturalguy
08-23-10, 11:05 am
32 more days!
The House
08-29-10, 10:06 pm
32 more days!
under 30 now wow bro...
The House
08-29-10, 10:06 pm
i start my giant sets this week i am pumped i love the feeling you get from this
The House
08-29-10, 10:07 pm
cardio 2 hours a day
The House
08-29-10, 10:07 pm
posing twice a day...
posing twice a day...
Keep it up House and bring it home
The House
09-05-10, 8:17 pm
Keep it up House and bring it home
this house is getting home schooled...
The House
09-05-10, 8:18 pm
weights training is getting tough so keeping the pace quick so i cant think about it...
The House
09-05-10, 8:20 pm
cardio 2 hrs a day 7 days a week at three weeks out..
30 min on treadmill at home when i wake up
60 min on combo of stair stepper and elliptical
30 min on treadmill before bed
The House
09-05-10, 8:20 pm
posing two to three times a day so i can get into posing shape
The House
09-05-10, 8:21 pm
food is same 8 meals of 8-10 oz of fish thats it 100 g of carbs every third day
weights training is getting tough so keeping the pace quick so i cant think about it...
Blare the music, keep your head down and keep moving forward.....
cardio 2 hrs a day 7 days a week at three weeks out..
30 min on treadmill at home when i wake up
60 min on combo of stair stepper and elliptical
30 min on treadmill before bed
Man....as hellish as this sounds, sickly enough i can't wait to do it again. Just put the tube on Food Network and crank out the minutes.
posing two to three times a day so i can get into posing shape
Dieting, lifting, 2 hours of cardio and 2 to 3 posing routines a day....doesn't leave a lot of time for much else, the strength of a true warrior to get through this....props to you Erik
food is same 8 meals of 8-10 oz of fish thats it 100 g of carbs every third day
Damn....I almost feel bad enough for ya to start up a fund to raise enough money to pay for your Post Show meal.....Food Network Diners, Drive Thru, and Dives....what got me through it. Yep, I'm a bit twisted like that.
The House
09-12-10, 10:09 am
That's to funny I always watch the food network while dieting..
The House
09-12-10, 10:11 am
Less than two weeks left. This will be my last week of training eachbody part next week I train with a total body split
AntoineV
09-12-10, 10:45 am
Less than two weeks left. This will be my last week of training eachbody part next week I train with a total body split
My thoughts are with you bro!!!!!!! I'll bang that extra rep for you today. You can almost see the stage so keep your eyes on the goal!! focus!
AntoineV
09-12-10, 10:46 am
That's to funny I always watch the food network while dieting..
Dude... I don't know how you do that because each time a pizza ad shows up when I diet it's like torture
Sitting here being shown the way by a sick motivated mofo...bring down the building HOUSE!! your there for nothing but kicking the crap outta the show!
Firedrake
09-12-10, 4:25 pm
Less than two weeks left. This will be my last week of training eachbody part next week I train with a total body split
Bring it home, bro!
The House
09-13-10, 6:55 am
My thoughts are with you bro!!!!!!! I'll bang that extra rep for you today. You can almost see the stage so keep your eyes on the goal!! focus!
Must stay focused yes
The House
09-13-10, 6:57 am
Dude... I don't know how you do that because each time a pizza ad shows up when I diet it's like torture
It just makes me feel good for some reason lol
The House
09-13-10, 6:58 am
Sitting here being shown the way by a sick motivated mofo...bring down the building HOUSE!! your there for nothing but kicking the crap outta the show!
I kicked my own ass all year now it's time for some rewards
The House
09-13-10, 6:59 am
Bring it home, bro!
Going to take it to the house
The House
09-14-10, 7:44 am
Stay focused you are your maker
The House
09-15-10, 8:38 am
9 days
G Diesel
09-15-10, 8:57 am
No turning back now bro... Take it to the house.
Peace, G
The House
09-30-10, 8:36 pm
i am glad i am done doing cardio lol nine straight months of cardio 7 days a week ..
The House
09-30-10, 8:36 pm
goign to take this week off from training then start back next week hard to rebound...
The House
09-30-10, 8:37 pm
going to focus on adding more size this year
The House
09-30-10, 8:37 pm
chest back and bis need to come up big time
The House
09-30-10, 8:38 pm
legs will take a back seat during this offseason till my upper half catches up
The House
10-11-10, 7:09 am
Offseason starts to focus this year on moving big weights. Longer rest time and less volume maybe I did to much volume before maybe less will equal more results this year only time will tell
never_2_big
10-11-10, 4:20 pm
Offseason starts to focus this year on moving big weights. Longer rest time and less volume maybe I did to much volume before maybe less will equal more results this year only time will tell
Im lookng forward to watching you progress brother... We're all here to see you own the stage your next time around!
d1sc1ple
10-11-10, 5:57 pm
don't know why it took me so long to sub this one!
The House
10-25-10, 8:20 pm
i been having a hard time training because i been sick for the last two weeks but hoping to get back at it this week...
dannynb
10-26-10, 12:34 am
Hey, when your body is ready....looking forward to seeing the new renovations you'll be doing. Adding on to the house is always a fun project.
The House
10-31-10, 3:06 pm
Going to try and start back this week been down and out but ready to start again..
Subbed Looking forward to seeing your progress
dannynb
11-06-10, 11:49 pm
So how's it coming along bro??
The House
11-07-10, 4:34 pm
Subbed Looking forward to seeing your progress
progress on the up and up
The House
11-07-10, 4:34 pm
So how's it coming along bro??
sore as hell after week one bro
sore as hell after week one bro
I'm right there with ya..forgot how it can feel a day or two later. Just wished that 2 of my classes weren't on the third floor...and no elevator, at least I'm getting my cardio in.
The House
11-14-10, 6:09 pm
I'm right there with ya..forgot how it can feel a day or two later. Just wished that 2 of my classes weren't on the third floor...and no elevator, at least I'm getting my cardio in.
now dont be skipping class after leg day because of the steps...lol
The House
11-14-10, 6:10 pm
changed up my workout this week it was great. it feels good getting back in the gym.
The House
11-14-10, 6:13 pm
chest
bench press 12 10 8 6
incline db 10 8 6
dips weighted 10 8 6
cc 12 10 8 6
incline cable flies 10 8 6
The House
11-14-10, 6:14 pm
back
dead lifts 12 10 8 6
bent rows 10 8 6
weighted chins 10 8 6
db rows 12 10 8 6
lat pulldowns 10 8 6
The House
11-14-10, 6:16 pm
shoulders
shoulder press 12 10 8 6
side raises 10 8 6
front raises 10 8 6
rear delts db 12 10 8 6
upright rows 10 8 6
The House
11-14-10, 6:17 pm
arms
straight bar curls 12 10 8 6
incline db curls 10 8 6
iso curl db 10 8 6
skull crushers 12 10 8 6
rope pushdowns 10 8 6
The House
11-14-10, 6:19 pm
arm
straight bar curls 12 10 8 6
incline db curls 10 8 6
iso curl db 10 8 6
skull crushers 12 10 8 6
rope pushdowns 10 8 6
The House
11-14-10, 6:21 pm
legs
squats 12 10 8 6
leg ext 10 8 6
leg curls 10 8 6
still leg deads 12 10 8 6
lunges 10 8 6
The House
11-14-10, 6:22 pm
split for me right now
chest
back
off
shoulders
arms
legs
now dont be skipping class after leg day because of the steps...lol
Oh hell no, that loosens me back up and it's my cardio for the week. LOL So back at it again....good to see ya feeling better.
The House
11-21-10, 5:15 pm
Oh hell no, that loosens me back up and it's my cardio for the week. LOL So back at it again....good to see ya feeling better.
feeling a little better cant wait to be strong again lol
The House
11-21-10, 5:20 pm
want to start eating clean again this week.. lets see if i can lol
The House
11-21-10, 5:20 pm
i ate like a child this weekend
The House
11-21-10, 5:21 pm
tomorrow training chest might try to hit up some heavy bench press see if i still got it.....
The House
11-21-10, 5:22 pm
goiing to try and hit up 8 meals tomorrow
The House
11-21-10, 5:22 pm
adding 30 min of cardio three times this week
The House
11-21-10, 5:23 pm
trying to keep the fat off during the offseason....
The House
11-28-10, 6:20 pm
the week was great training even with the holiday i still got all my workouts in....
The House
11-28-10, 6:21 pm
Day #1
Chest
Bench press 12, 10, 8, 6
Incline fly 12, 10, 8
Incline press bar 12, 10, 8, 6
Flat fly 12, 10, 8
Cc standing 12, 10, 8
The House
11-28-10, 6:22 pm
Day #2
Back
Dead lifts 12, 10, 8, 6
Lat pulldowns 12, 10, 8
Bent rows 12, 10, 8, 6
Low pulley rows 12, 10, 8
Back extensions 12, 10, 8
The House
11-28-10, 6:22 pm
Day#3
Off
The House
11-28-10, 6:22 pm
Day#4
Shoulders
Military press 12, 10, 8, 6
Front raises db 12, 10, 8
Side rasise db 12, 10, 8, 6
Db srugs 12, 10, 8
Rear delts db 12, 10, 8
The House
11-28-10, 6:23 pm
Day #5
Arms
Straight bar crul 12, 10, 8, 6
Skull crushers 12, 10, 8, 6
Hammer db curls 12, 10, 8, 6
Close grip bench 12, 10, 8, 6
Seated incline curls 12, 10, 8
Rope pushdowns 12, 10, 8
The House
11-28-10, 6:23 pm
Day #6
Legs
Squats 12, 10, 8, 6
Leg curls 12, 10, 8
Hack squats 12, 10, 8, 6
Lunges 12, 10, 8
Step ups 12, 10, 8
The House
11-28-10, 6:24 pm
Day #7
off
The House
11-28-10, 6:25 pm
all that was last week i will let you know about this week pretty much the same but different exercises this week
dannynb
11-29-10, 12:32 am
Day #1
Chest
Bench press 12, 10, 8, 6
Incline fly 12, 10, 8
Incline press bar 12, 10, 8, 6
Flat fly 12, 10, 8
Cc standing 12, 10, 8
Day #2
Back
Dead lifts 12, 10, 8, 6
Lat pulldowns 12, 10, 8
Bent rows 12, 10, 8, 6
Low pulley rows 12, 10, 8
Back extensions 12, 10, 8
Day#4
Shoulders
Military press 12, 10, 8, 6
Front raises db 12, 10, 8
Side rasise db 12, 10, 8, 6
Db srugs 12, 10, 8
Rear delts db 12, 10, 8
Day #5
Arms
Straight bar crul 12, 10, 8, 6
Skull crushers 12, 10, 8, 6
Hammer db curls 12, 10, 8, 6
Close grip bench 12, 10, 8, 6
Seated incline curls 12, 10, 8
Rope pushdowns 12, 10, 8
Day #6
Legs
Squats 12, 10, 8, 6
Leg curls 12, 10, 8
Hack squats 12, 10, 8, 6
Lunges 12, 10, 8
Step ups 12, 10, 8
Keep posting brother.....awesome to be able to follow your training workout by workout.
The House
12-05-10, 6:24 pm
here was this weeks training....
The House
12-05-10, 6:24 pm
Day #1
Chest
Incline bar press 12, 10, 8, 6
flat fly 12, 10, 8
decline press bar 12, 10, 8, 6
incline fly 12, 10, 8
peck deck fly 12, 10, 8
The House
12-05-10, 6:25 pm
Day #2
Back
Bent rows 12, 10, 8, 6
Db rows 12, 10, 8
Rack pulls12, 10, 8, 6
Db pullovers 12, 10, 8
Lat pushdowns 12, 10, 8
The House
12-05-10, 6:25 pm
Day three off
The House
12-05-10, 6:26 pm
Day#4
Shoulders
shrugs 12, 10, 8, 6
db press 12, 10, 8
upright rows 12, 10, 8, 6
side raises cable 12, 10, 8
Rear delts cable12, 10, 8
The House
12-05-10, 6:26 pm
Day #5
Arms
Ez bar standing curls 12, 10, 8, 6
Tri push downs bar 12, 10, 8, 6
Db standing curls12, 10, 8, 6
Over head db ext12, 10, 8, 6
Iso seated curl 12, 10, 8
Db skull crushers 12, 10, 8
The House
12-05-10, 6:26 pm
Day #6
Legs
Lep press12, 10, 8, 6
Leg ext 12, 10, 8
Stiff leg deads 12, 10, 8, 6
Leg ext 12, 10, 8
Duck walks 12, 10, 8
The House
12-05-10, 6:27 pm
Day #7 off
The House
12-05-10, 6:28 pm
adding some cardio three days a week
T o m m Y
12-05-10, 6:43 pm
Whats the offseason diet looking like bro?
The House
12-12-10, 7:41 pm
Whats the offseason diet looking like bro?
endless clean food bro more than i ever ate before
The House
12-12-10, 7:43 pm
Day #1
Chest
Incline bar press 20 x3
flat fly 20x3
decline press bar 20x3
incline fly 20x3
peck deck fly 20x3
The House
12-12-10, 7:44 pm
Day #2
Back
Bent rows 20x3
Db rows 20x3
Rack pulls 20x3
Db pullovers 20x3
Lat pushdowns 20x3
The House
12-12-10, 7:45 pm
Day three off
The House
12-12-10, 7:45 pm
Day#4
Shoulders
shrugs 20x3
db press 20x3
upright rows 20x3
side raises cable 20x3
Rear delts cable 20x3
The House
12-12-10, 7:46 pm
Day #5
Arms
Ez bar standing curls 20x3
Tri push downs bar 20x3
Db standing curls, 20x3
Over head db ext20x3
Iso seated curl 20x3
Db skull crushers 20x3
The House
12-12-10, 7:47 pm
Day #6
Legs
Lep press20x3
Leg ext 20x3
Stiff leg deads 20x3
Leg ext 20x3
Duck walks 20x3
The House
12-12-10, 7:48 pm
Day #7 off
Interesting....3x20's.....talk about hell of a pump going.
The House
12-26-10, 9:31 am
Interesting....3x20's.....talk about hell of a pump going.
They are to failure must be failure when doing this
They are to failure must be failure when doing this
I'm interested in trying it....just not looking forward to 20 squats or 20 deadlifts...LOL
Firedrake
12-31-10, 9:14 pm
They are to failure must be failure when doing this
Yeah, that looks like something Rage had me doing last year -- damn, they hurt. Now I'm trying to build serious mass.
You're putting in some good work, bro! I look forward to seeing you in March.
The House
01-09-11, 8:16 pm
I'm interested in trying it....just not looking forward to 20 squats or 20 deadlifts...LOL
its a good feeling
The House
01-09-11, 8:17 pm
Yeah, that looks like something Rage had me doing last year -- damn, they hurt. Now I'm trying to build serious mass.
You're putting in some good work, bro! I look forward to seeing you in March.
so you tried the high rep workouts did you like
The House
01-09-11, 8:42 pm
this week going with big weights and not as high reps this week is 8-10 reps
The House
01-09-11, 8:43 pm
cardio this week 30 min three times a week
dannynb
01-09-11, 11:36 pm
Been mixing in high rep work with my usual routine...holy hell!!! Even though I feel weak by not lifting as much (mental thing) pumping out all those reps really gets a pump going and I have noticed some slight change with it....
The House
01-23-11, 9:14 pm
Been mixing in high rep work with my usual routine...holy hell!!! Even though I feel weak by not lifting as much (mental thing) pumping out all those reps really gets a pump going and I have noticed some slight change with it....
That's what I am talking about mate....
The House
01-23-11, 9:15 pm
The training is going great I have been doing some crazy workouts lately .. Can't wait to see everyone at the Arnold to talk shop
The training is going great I have been doing some crazy workouts lately ...
That's great to hear big man. Motivation right there. I'm fired up for the Arnold as well.
Altered Beast
01-23-11, 9:50 pm
Is the Olympia part of your goals this year?
The House
01-30-11, 8:33 pm
That's great to hear big man. Motivation right there. I'm fired up for the Arnold as well.
see you there
The House
01-30-11, 8:33 pm
Is the Olympia part of your goals this year?
no not goal just if it happens it happens
The House
01-30-11, 8:34 pm
Chest
Flat Bench Press
Incline Bench Press
Flat Bench Dumbell Flyes
Incline Dumbell Flyes
The House
01-30-11, 8:34 pm
Back
Deadlift
Pull Ups, Chin Ups, Lat Pulldowns
Seated Cable Row
Bent Over Barbell Row
Bent Over 1 Arm Dumbell Rows
The House
01-30-11, 8:34 pm
Biceps
Standing Barbell Curls
Preacher Curls (with dumbells or barbell)
Seated/Standing Dumbell Curls
The House
01-30-11, 8:35 pm
Triceps
Tricep Press Downs
Dips
Skull Crushers
The House
01-30-11, 8:35 pm
Legs
Squats
Romanian Deadlifts
Lunges/Split Squats
Calve Raises
The House
01-30-11, 8:36 pm
Shoulders
Seated/Standing Military Press (with barbell or dumbells)
Lateral Raises
Shrugs
The House
01-30-11, 8:37 pm
reps this week are 8-12
The House
01-30-11, 8:37 pm
rest time 60 sec
The House
01-30-11, 8:38 pm
sets 4 per exercise all sets to failure
The House
01-30-11, 8:38 pm
cardio 20 min 3 times a week when ever i want to
The House
02-06-11, 8:22 pm
Going to do a superset week this week ...
The House
02-06-11, 8:33 pm
Fish and chips for me post training for me today
The House
02-06-11, 8:35 pm
People always talk of cho milk after training but I want some good old torrent
Altered Beast
02-06-11, 10:51 pm
Volume?
=)
dannynb
02-06-11, 10:57 pm
Fish and chips for me post training for me today
Mmmmm....been awhile since I've had some good fish and chips. They don't seem to know what that is down here in Texas....
The House
02-13-11, 8:10 pm
Volume?
=)
Yes volume tons of it
The House
02-13-11, 8:11 pm
Mmmmm....been awhile since I've had some good fish and chips. They don't seem to know what that is down here in Texas....
What do they have down in texas bro..
What do they have down in texas bro..
Simple catfish fries.....almost as good, but just misses something...or we have Long John Silvers....blah!!!
mass3011
02-14-11, 12:09 pm
House, what supps do you prioritze? Whats your diet like now?
The House
02-27-11, 9:00 pm
Simple catfish fries.....almost as good, but just misses something...or we have Long John Silvers....blah!!!
Sounds good ..... Long John silvers and I don't get along to well lol if u know what I am sayin
The House
02-27-11, 9:01 pm
House, what supps do you prioritze? Whats your diet like now?
Pak flex nitro pump omega... Diet is clean right now
dannynb
02-27-11, 11:48 pm
Sounds good ..... Long John silvers and I don't get along to well lol if u know what I am sayin
Yes....yes I do. Look forward to seeing ya in a few days bro!
The House
03-13-11, 7:40 pm
Yes....yes I do. Look forward to seeing ya in a few days bro!
it was good seeing you bro..
The House
03-13-11, 7:41 pm
Rage preworkout?
thats the only way to go yes... i think rage is a sound product.
thats the only way to go yes... i think rage is a sound product.
Do you cycle it at all, House? Wouldn't your body get used to the stims if not?
After last weekend I had to re-read 'You are your maker.' I had forgotten how good it was.
dannynb
03-14-11, 12:28 am
it was good seeing you bro..
t was good seeing you too....was awesome seeing Rage based all around you my friend....sick as hell.
The House
03-20-11, 8:33 pm
Do you cycle it at all, House? Wouldn't your body get used to the stims if not?
After last weekend I had to re-read 'You are your maker.' I had forgotten how good it was.
thanks bro i read it from time to time to get me back on track. yes i would cycle rage. after time your body will get used to it. i cycle it with shock
The House
03-20-11, 8:34 pm
t was good seeing you too....was awesome seeing Rage based all around you my friend....sick as hell.
thanks.. it was awesome .. i am proud to be a animal
The House
03-20-11, 8:57 pm
cardio moved up to 4 times a week
The House
03-20-11, 8:58 pm
changing split going to try and hit chest more dont know if it is good or not..
The House
03-20-11, 8:59 pm
diet is still going good. going to add more protein and carbs see if i can get past this sticking point..
The House
03-20-11, 8:59 pm
goal weight is 270 weight now 260 10 pounds in the next 2 months
The House
03-27-11, 8:32 pm
hit 262 this week
The House
03-27-11, 8:32 pm
workouts were great this week got them all in and it was my high rep workout week
The House
03-27-11, 8:33 pm
the cardio sessions went well this week addin the 4th session works out great.
The House
03-27-11, 8:34 pm
this week is my heavy week doing sets of 8-12 compared to sets of 18-20 plus last week will feel very different..
Carrnage
03-27-11, 8:38 pm
Damn weighing heavy brother!!
What kind of training do you follow nowa days?
The House
03-27-11, 8:46 pm
Damn weighing heavy brother!!
What kind of training do you follow nowa days?
i am following a system set up but neil hill heavy week mod week then high rep week. it is working great for me.
The House
03-27-11, 8:47 pm
also diet has not changed this week but will post diet again once it changes.
The House
03-27-11, 8:48 pm
yes it is the season to get big mate
Flash419
03-27-11, 10:38 pm
yes it is the season to get big mate
Looking huge at the Cage bro..
Can't wait to see you on stage again.
The House
04-03-11, 9:44 am
Looking huge at the Cage bro..
Can't wait to see you on stage again.
Thanks big guy. I am eating my face off
The House
04-03-11, 5:41 pm
training this week will be in the rep range of 12-15
The House
04-03-11, 5:43 pm
chest
incline bar 4 sets
incline db fly 4 sets
flat db fly 4 sets
fat db press 4 sets
dips 2 sets failure body weight
The House
04-03-11, 5:44 pm
back
dead lifts x4
bent row x4
chins 2 x failure
seated row x4
lat pushdowns x3
The House
04-03-11, 5:44 pm
off wed
The House
04-03-11, 5:45 pm
shoulders
standing mill x4
upright row x4
side ra x4
front ra x4
rear delt x4
The House
04-03-11, 5:46 pm
arms
straight bar x4
db curls x4
ez curl stand x4
iso db curl x4
skull x4
rope pushdowns x4
rev pd x4
The House
04-03-11, 5:47 pm
legs
squats x4
leg ext x4
front squats x4
leg curl x4
stiff legs x4
lunges x4
The House
04-03-11, 5:48 pm
then rest on the last day. and repeat next week but different exercise and i will post them next week]...
Firedrake
04-03-11, 7:40 pm
Good stuff! I HATE lunges, but it seems ya gotta do 'em.
The House
04-10-11, 8:41 pm
Good stuff! I HATE lunges, but it seems ya gotta do 'em.
yes lunges are not my fav but they work great
The House
04-10-11, 8:43 pm
chest
all db week
db fly
db flat press
db incline fly
db decline press
The House
04-10-11, 8:46 pm
back
lat pulldowns
seated cable rows
bent tbar rows
dead lifts
The House
04-10-11, 8:47 pm
shoulders
db press
db side ra
db front ra
db bent rear delts
db upright rows
The House
04-10-11, 8:48 pm
arms
db curl
db hammer
db rev curl
overhead db ext
kick backs db
rope pushdowns
The House
04-10-11, 8:49 pm
legs
front squats
leg press
bar lunges
leg ext
seated leg curls
stiff leg dl
The House
04-10-11, 8:49 pm
cardio is upped to 30 mins a session this week
The House
04-10-11, 8:50 pm
going to start to cut down a bit thats y cardio is going up
The House
04-10-11, 8:51 pm
new diet will be posted next week...
The House
04-17-11, 9:10 pm
meal one 12 eggs
The House
04-17-11, 9:10 pm
meal two 12oz beef 1cup brown rice
The House
04-17-11, 9:11 pm
meal 3 chicken 12 oz and one potato
The House
04-17-11, 9:11 pm
meal 4 beef 12 oz white rice one cup