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zanderfever
05-15-08, 11:55 pm
November 15. NPC Eastern USA's. Teen Division, 17 and under. 6 Months to the day on this very day. My official Journey for this contest began today. My contest mentality became apparent today. From now, until 6 months are over, I live for the gym. The iron will be my best friend. I live for the thrill of the steel.

The stage that I will be on in 6 months holds special significance to me. It was the first NPC competition I saw. I went and watched in 2007. Kai Greene guest posed and he could very well be my favorite poser. 5 days ago I went to my first ABC in accordance with the NY Pro, which Kai Greene won. At this ABC I met quality animals, had a meal at the same table as Ox and PJ Braun, talked for a long time with BigAnt, and I later watched the nightshow alongside two Animals that are among the best poeple I have met in a long time. All these things-centered around the stage that I will be on.

Now, my main focus will be on November 15, but I am also planning to compete in a Natural competition on November 1, at the INBA Eastern USA & New York State Ironman Championships. I will hope to get a good grasp on the pre-contest regimen through this competition in order to win the NPC competition and qualify for Nationals.

Pre contest diet will start out 16 week from the INBA competition, and 18 weeks out of the NPC competition. July 12, is the day I truly begin. I will turn 17 on July 30.

My aspirations are to reach Teen Nationals.

JMC
05-16-08, 12:02 am
Good luck!!! Kick ass and take names!

Joey D
05-16-08, 7:16 am
Yo Bro,

Hang and bang baby!! go get em I know you will do well. Keep your eye on the prize,and enjoy the journey,take the time to stop and look around,it's awesome.

Peace ,

JOE D

zanderfever
05-16-08, 11:56 pm
Today was delts and calves/abs. Heres how it went

Warm up-
Did a Branch Warren-esque warm up giant set with 5 pound DBs.
Internal/External Rotations at my side-10
Internal/External Rotations with shoulder/upper arm parallel to the ground
DB Press

DB Press
30 x 10
45 x 10
60 x 6
70 x 4-little shaky at the start, PR
60 x 8

Behind The Neck Push Presses
115 x 10
135 x 8
155 x 10, PR
135 x 10 More concentration on the negative

Standing DB Laterals
10 x 10
20 x 10
30 x 4, 2, 2 -Rest/Pause set
30 x 6 -last 2 cheated

Bent Over Lateral Raises SS Front Hammer Raises
10 x 10 (no front raise)
15 x 10/15 x 8
20 x 10/20 x 8

SM Standing Calf raises SS decline crunches
90 x 15
110 x 12
160 x 15
160 x 20 DROP 115 x 10
250 x 20 DROP 205 x 12 DROP 160 x 10 DROP 135 x 8 DROP 110 x 8

Crunches done directly after set of calf raises

Interesting note is that I like to do SM calf raises with the bar in front and not on my back.



PR's -

70 lb DB Press x 4
155 lb Behind The Neck Push Presses x 10

zanderfever
05-17-08, 3:52 pm
Chest, Triceps

Internal/External Rotation warm up, 5 pound DBs

Incline Bench Press
45 x 12
95 x 10
135 x 8
155 x 8
185 x 3 DROP 135 x 6

Decline Hammer Strength
90 x 10
140 x 8
180 x 8
190 x 6 DROP 140 x 8 DROP 90 x 6

Pec Deck Flye-stretch chest in between sets
80 x 8
100 x 8
100 x 10

Rope Pushdown-WU
50 x 12
70 x 10

Seated Dip Machine
90 x 10
140 x 8
180 x 8
190 x 8 DROP 140 x 6 DROP 90 x 7

Straight Bar Pushdowns
50 x 10
80 x 10
100 x 10
120 x 10

BB French Press
45 x 10
65 x 8
65 x 8 +3 forced reps

1-Arm Cable Pushdowns
30 x 8 es(each side)
40 x 8 es
30 x 7 es (reverse grip)

Right shoulder bothered me a little at the end and the drop sets were very painful.

Shock Therapy 30 mins pre-workout
Animal Nitro immediately pre-workout
45 g whey protein, 3 g CEE immediately post workout and 70 grams of simple carbs

zanderfever
05-18-08, 8:23 pm
2 sets Pull Ups for warm up, 6 reps first set, 8 reps second set

Rack Deadlifts (Bar set at knee level)
135 x 10
185 x 8
225 x 6
275 x 6
315 x 5
365 x 3
365 x 2 -just failed the third

Seated Cable Rows-EZ bar attachment
100 x 10
160 x 8
170 x 6 PAUSE 2

Narrow Grip Lat Pulldowns
100 x 10
130 x 8
150 x 6 PAUSE 2 PAUSE 2

Straight Arm Pulldowns
30 x 10
40 x 10

DB Shrugs
50's x 12
60's x 10

Smith Machine Shrugs
110 x 10
200 x 8
290 x 8 PAUSE 3

DB Shrugs
100's x 10
100's x 8 hold at the top each rep

DB Curls
30's x 20
40's x 20

Hammer Curls
30's x 16
35's x 18

Hercules Hold
3/4 stack-25 seconds
Whole stack-25 seconds

BB Wrist Curls
45 x 10
45 x 8
65 x 8

Stretched bi's and forearms after the workout. Had an excellent forearm pump after the workout. The best i've had in a while

The seated cable rows were done with very minimal torso movement, only my arms really moved. The straight arm pulldowns were done slow with focus on the stretch at the top.

Shock Therapy 20 mins pre workout
Nitro immediately pre workout
45 g whey with 3 g CEE immediately post workout

zanderfever
05-18-08, 10:42 pm
Good luck!!! Kick ass and take names!


Yo Bro,

Hang and bang baby!! go get em I know you will do well. Keep your eye on the prize,and enjoy the journey,take the time to stop and look around,it's awesome.

Peace ,

JOE D

Thanks, you guys. I know its a little late, but it means alot to me that you guys are here.

Toni69
05-19-08, 3:53 am
Good luck as you move foward with this show prep..you will learn a lot about yourself over that time. Im here if you need any help with anything at all. training looks solid...just remember, as you get closer to your shows, training has got to move from the hard and heavy building style of lifting to a more high definition focus...meaning lighter weights and higher and/or more controlled reps. I suggest you start posing now when you can to get your muscles better conditioned. Plus, posing hardens the muscles nicely and teaches you how to contract and control them not only for the judges when they call out a pose for you to do, but for your training as well. The better you learn to control your muscles by using isometrics, the better you can control your muscles with every lift you execute in the gym.

peace

...Im with ya.

zanderfever
05-19-08, 9:45 pm
Good luck as you move foward with this show prep..you will learn a lot about yourself over that time. Im here if you need any help with anything at all. training looks solid...just remember, as you get closer to your shows, training has got to move from the hard and heavy building style of lifting to a more high definition focus...meaning lighter weights and higher and/or more controlled reps. I suggest you start posing now when you can to get your muscles better conditioned. Plus, posing hardens the muscles nicely and teaches you how to contract and control them not only for the judges when they call out a pose for you to do, but for your training as well. The better you learn to control your muscles by using isometrics, the better you can control your muscles with every lift you execute in the gym.

peace

...Im with ya.

Thank you, Toni. I have begun to pose. I think I have a semi good grasp on most of the frontal poses where i can see myself, but on the back poses, ab and thigh, and side triceps I can't fully get yet. I'm hoping that I can get some help at some ABC's. Thanks for the tip about the training. I'm definately going to utilize the more isolated concentration training. I'm glad your in for this.

zanderfever
05-19-08, 9:56 pm
Squats-sumo squat day, down to parallel
45 x 10 - slow
95 x 8 - slow, double bounce at the bottom
135 x 8 - slow
155 x 8
185 x 8
205 x 5
225 x 4 - slow
225 x 5 - slow

SM wide stance with feet far out in front (sort of like House, but not as extreme)
90 x 8
110 x 3

Leg Extensions
70 x 10 - Pause at top
110 x 10 - pause at top
150 x 10
170 x 8 pause at top DROP 110 x 6
190 x 7 pause at top
230 (stack) x 6 DROP 170 x 5 DROP 110 x 5 pause at top
230 x 5 DROP 190 x 6 130 x 7
Quad stretches

Standing Calf Raises
BW x 15 - slow, stood on 2 DB's for stretch at bottom
BW x 15 - extra slow
160 pound person x 15
160 x 12
160 x 18
160 x 15 DROP BW x 15
BW x 15
Calf raises

Standing calf raises were done with me holding a person because everybody got kicked out of the school gym, so I couldn't use real weights. That also explains the strange rep scheme. The person was kind of weirded out by me doing calf raises while holding them, but I got my workout in so i'm happy. This week was squats with a sumo stance on squats and next week with a normal stance. My back was starting to give out on the SM Squats so I couldn't finish those like I wanted to, so I went crazy with Leg Extensions.

Shock Therapy 30 mins preworkout
Nitro immediately preworkout
45 g whey protein, 3 g CEE immediately post-workout

kcinnitram91
05-19-08, 10:27 pm
Good work so far bro. Keep hitting those deadlifts and squats! Bring that thickness to the stage that many teens lack and you will have a huge advantage. I will be following along the whole way.

zanderfever
05-19-08, 11:30 pm
Good work so far bro. Keep hitting those deadlifts and squats! Bring that thickness to the stage that many teens lack and you will have a huge advantage. I will be following along the whole way.

Thank you, I'm working my best to have strong points where everyone is weak. I'm posting pictures now because I just like my Back. Just 3 for now, but more will come.

http://s293.photobucket.com/albums/mm55/zanderfever/

futilekyle
05-19-08, 11:51 pm
Hmm maybe, you got some good width though, I'll have to get some pics up too, gotta find a good camera and lighting

zanderfever
05-19-08, 11:54 pm
Hmm maybe, you got some good width though, I'll have to get some pics up too, gotta find a good camera and lighting

Alright, alright. I'm liking this more and more. I just used my phone as a camera. Doesnt do to badly.

BiG in NYC 823
05-20-08, 1:21 pm
Hey man,

I just found out you were doing this "journey"

AWESOME! Hit the weights hard, train,eat right and you are golden! You are huge as is..and dedicated just like the elites!

Keep up the good work! And i'll follow your "journey"/progress along the way. If you need anything, and ANYTHING, let me know, i'll do my best to assist in any way possible.

Let me know, when, how I can go see you, as I will be sure to show up with the yellow-iconic tee we got and support you at the show!

zanderfever
05-20-08, 1:41 pm
Hey man,

I just found out you were doing this "journey"

AWESOME! Hit the weights hard, train,eat right and you are golden! You are huge as is..and dedicated just like the elites!

Keep up the good work! And i'll follow your "journey"/progress along the way. If you need anything, and ANYTHING, let me know, i'll do my best to assist in any way possible.

Let me know, when, how I can go see you, as I will be sure to show up with the yellow-iconic tee we got and support you at the show!

Big, thank you. I'm very happy to see you in for the ride all the way. I dont think i'm quite up there with the elites, or huge, but I i'm hoping I can get there...or at least close to getting there as I can be.

Just so you know-you, me, NRK, Squat, soon. Need I say more? Haha

BiG in NYC 823
05-20-08, 4:42 pm
Just so you know-you, me, NRK, Squat, soon. Need I say more? Haha

'NUFF SAID!!

LET'S DO IT!! HAHAHA

Toni69
05-20-08, 5:01 pm
Thank you, I'm working my best to have strong points where everyone is weak. I'm posting pictures now because I just like my Back. Just 3 for now, but more will come.

http://s293.photobucket.com/albums/mm55/zanderfever/

You know what? I think I remember seeing you at the Arnold. So much was happening that wkd and with my show getting me down, I was kinda in a fog that whole wkd, but I do remember seeing you.

You have a great start from what I see in your pics..solid foundation. Im very excited for you and how awesome your gonna look for your show. I have a good feeling man...you got a great shape...from what you have shown so far. Loads of changes are gonna take place, its only just begun.

be sure your diet is straight; that is superkey to all of this...training and cardio also, but that diet is what can make or break you in show prep.

and of course Im in man..your always supporting me in my journey...Im here to support you as well.

No rest for the wicked babe!

zanderfever
05-20-08, 8:46 pm
You know what? I think I remember seeing you at the Arnold. So much was happening that wkd and with my show getting me down, I was kinda in a fog that whole wkd, but I do remember seeing you.

You have a great start from what I see in your pics..solid foundation. Im very excited for you and how awesome your gonna look for your show. I have a good feeling man...you got a great shape...from what you have shown so far. Loads of changes are gonna take place, its only just begun.

be sure your diet is straight; that is superkey to all of this...training and cardio also, but that diet is what can make or break you in show prep.

and of course Im in man..your always supporting me in my journey...Im here to support you as well.

No rest for the wicked babe!

HAHA!!!! Thank you, that makes me really happy that I stood out. Sadly, i can't say the same for you. I remember seeing many freakily big people, but it was my first Arnold so everything sort of blended into one big happy blur, haha. The nutrition aspect is all truth, so every once in a while i'll post what i've eaten and once I start the cut i'll most definately post what I eat to a T.

zanderfever
05-20-08, 9:02 pm
1 Arm Overhead Tricep Extensions
10's x 15 reps es

CG Bench
45 x 12 - slow
95 x 10 - slow
145 x 8
145 x 10

BB French Press
45 x 10
65 x 8
65 x 6 PAUSE 3
85 x 4 PAUSE 2 PAUSE 2

Bench Dips
BW x 12
45 x 10
95 x 10
105 x 12 DROP 45 x 6 DROP BW x 4

Pushdowns-EZ Bar Attachment
60 x 12 - slow
80 x 10
100 x 10

1 Arm Pushdowns-pronated
40 x 8 es
30 x 10 es

1 Arm Pushdowns-supinated
30 x 10 es
30 x 10 es

DB Curls
20's x 20
30's x 16
40's x 16
45's x 8 PAUSE 4 PAUSE 4

EZ Bar Curls
70 x 8
70 x 8
70 x 6 PAUSE 3 PAUSE 2

Rope Curls
60 x 8
80 x 8 PAUSE 4 PAUSE 4

Hercules Hold-cables set at top
3/4 stack 40 seconds
Full stack 25 seconds

Behind the Back Cable Lateral Raises
20 x 8 es

Hercules Hold-cables set at bottom
Stack x 30 seconds

Behind the Back Cable Lateral Raises
20 x 8 es

DB Lateral Raises
10's x 10
15's x 10
20's -3 reps pausing at top of rep for 3 seconds, immediately 3 reps right side only, immediately 3 reps left side only, alternate arms for 3 reps a total of 3 times

Bent Over Lateral Raises
10's x 10
15's x 10
20's x 8
20's x 8
20's x 10

My original plan was to do only biceps and triceps, but i've had a rough day so I threw in some shoulder work. I would've thrown in some Hamstrings becasue they are my worst muscle group, but I will be isolating them on Thursday, tomorrow being a rest day. On the whole it was a decent workout. Good triceps and forearm work, biceps got a good pump, and the shoulder work was a little lackluster but I still felt it.

Shock Therapy 25 mins pre workout
Nitro immediately pre workout
45 g whey, 3 g CEE immediately post with a bagel

futilekyle
05-21-08, 8:54 am
Damn, how long did that take you to finish

BiG in NYC 823
05-21-08, 9:31 am
Damn, how long did that take you to finish

WERD!

Must have been one long as workout! Nonetheless, still impressive!

zanderfever
05-21-08, 3:35 pm
Damn, how long did that take you to finish


WERD!

Must have been one long as workout! Nonetheless, still impressive!

HAHA! I really don't have any idea. I just kept not leaving and doing more. And then some more. All I know is that i'm really not to sore right now and that annoys me.

blueIMlifter
05-21-08, 5:01 pm
you might want to watch the # of sets. if i counted correctly you did something like 42 sets in your workout. thats pushing it quite a bit. sometimes less is more. especially when u get real far into your diet and cals get less and less.

zanderfever
05-21-08, 7:23 pm
you might want to watch the # of sets. if i counted correctly you did something like 42 sets in your workout. thats pushing it quite a bit. sometimes less is more. especially when u get real far into your diet and cals get less and less.

Yeah, I know I went a little crazy there. I had a bad day and it got to me so I went overboard in the gym. If I had the workout I was planning on, it would've been around 25 sets with probably 12 or 15 true working sets

zanderfever
05-22-08, 12:52 am
Lying Leg Curls
60 x 10

Stiff Legged Deadlifts-did not work out like I had planned
95 x 10
135 x 8
185 x 4
205 x 3

Lying Leg Curls
60 x 10
80 x 8
100 x 8
120 x 6 PAUSE 2

1 Leg Standing Leg Curls (1LSLC)
30 x 8 es
30 x 8 es

1 Leg Kickbacks
30 x 10 es
50 x 10 es
60 x 10 es

Lying Leg Curl SS 1LSLC
100 x 6 SS 30 x 6 Left LSLC
100 x 5 SS 30 x 6 Right LSLC

Lying Leg Curls
120 x 4 PAUSE 1 PAUSE 1 PAUSE 1

Seated Calf Raises
100 x 12
100x 15

Standing Calf Raises
100 x 15
140 x 12

Seated Calf Raises SS Standing Calf Raises
100 x 12 SS 140 x 10
100 x 10 SS 140 x 12

Standing Calf Raises
180 x 8
180 x 8 PAUSE 2 PAUSE 2

Hamstring work felt worthless today. Didn't start feeling a pump for a loooooong time. Not unitl 8th set or so? My lower back was being worked in almost every set and it really bothered me. I have a herniated disc in my thoracic spine and as a consequence I did nothing bent over, deadlifts, or squats for over a year and now my lower back is worthless. I kept running around today trying to get my hamstrings to feel something. The calf work was pretty decent today and the pump that they had wasn't to bad. If anything is sore tomorrow, i'll be pleasantly surprised.

zanderfever
05-22-08, 7:47 pm
I was realized surprised today that my hamstrings were a little sore and that my calves felt fine. I'm keeping an eye on my back, its been hindering me lately. today's a rest day, which kind of sucks, but whatever. I'll be back tomorrow. Chest, triceps, and abs.

BiG in NYC 823
05-23-08, 12:38 pm
I was realized surprised today that my hamstrings were a little sore and that my calves felt fine. I'm keeping an eye on my back, its been hindering me lately. today's a rest day, which kind of sucks, but whatever. I'll be back tomorrow. Chest, triceps, and abs.

What's going on bro!

Be very, very careful with you back. B/c you know if that goes, so does (almost) everything.

keep working hard and eating right and you'll be golden!

zanderfever
05-23-08, 2:55 pm
What's going on bro!

Be very, very careful with you back. B/c you know if that goes, so does (almost) everything.

keep working hard and eating right and you'll be golden!

Thank you, and that reminds me, heres what i've eaten today so far

7:00 am
8 oz ground beef (i cook out basically all fat)
shit ton of ketchup and bbq sauce

9:20
600 calorie mass gainer


12:30
1-1.5 can of tuna
green beans
little apple crisp and ice cream (oh the joys of bulking, haha)

Toni69
05-23-08, 3:22 pm
Im gonna kinda go with this so please dont think Im acting like a know it all or anything, believe me, Im far from being a know it all by any means and Im aware of that. Im wondering here why you did so much for just hams.

Personally, I would have went with just SLDL's and the lying hamstring curls, maybe light hacks to pre-exhaust...then either single leg or dbl leg hamstring curls and SLDL's hard and heavy. Then I would hit some light rep work with good mornings and weighted hypers for glutes and hams cause I see you have a back issue and so do I, on occasion when it creeps up on me. GM's will def help strengthen the low back, hams and glutes when done properly.

The back of the hams are made up of mainly 2 major muscles, the biceps femoris and all the heads and this is where the lying hamstring work comes into play. The SLDL is a form of fascial stretching and is an isometric exercise because you are working the muscle in the opposite point of contraction. I would say 5 sets of each starting high and decreasing reps as you increase weight is the way to go if your trying to build them and go with different intensity methods, like rest pause. I know cause hams are one area Im targeting bigtime and now Im finally seeing good progress in my rear and side shots.

Just a suggestion....

zanderfever
05-23-08, 8:56 pm
Im gonna kinda go with this so please dont think Im acting like a know it all or anything, believe me, Im far from being a know it all by any means and Im aware of that. Im wondering here why you did so much for just hams.

Personally, I would have went with just SLDL's and the lying hamstring curls, maybe light hacks to pre-exhaust...then either single leg or dbl leg hamstring curls and SLDL's hard and heavy. Then I would hit some light rep work with good mornings and weighted hypers for glutes and hams cause I see you have a back issue and so do I, on occasion when it creeps up on me. GM's will def help strengthen the low back, hams and glutes when done properly.

The back of the hams are made up of mainly 2 major muscles, the biceps femoris and all the heads and this is where the lying hamstring work comes into play. The SLDL is a form of fascial stretching and is an isometric exercise because you are working the muscle in the opposite point of contraction. I would say 5 sets of each starting high and decreasing reps as you increase weight is the way to go if your trying to build them and go with different intensity methods, like rest pause. I know cause hams are one area Im targeting bigtime and now Im finally seeing good progress in my rear and side shots.

Just a suggestion....

Thank you Toni, i appreciate the input. Don't worry about offending me, i dont exactly offend easily, and I don't offend from knowledgeable poeple such as yourself who clearly understand lifting. That being said, I would've done less volume. I was planning on doing a workout similar to this-

Stiff Legged Deadlifts
95 x 10
135 x 10
185 x 8
225 x 6 DROP 135 x 8

Lying Leg Curls
70 x 10
100 x 10
100 x 10
120 x 6 DROP 90 x 6 DROP 50 x 8

The interference came from the fact that my hamstrings didn't even get a pump from the SLDL. The only thing that got worked was my lower back. It wasn't even good work being done by my back. Pretty much all of the good sets for hamstrings came maybe on the supersets of Lying Leg Curls and Standing Leg Curls.

I'm planning on trying to redeem myself by hitting some slow, light, contracting leg curls after I hit back tomorrow. I'm also thinking that on my next hamstring workout that I will try using DB's instead of a BB for the SLDL. Do you think thats a good plan?

zanderfever
05-23-08, 9:02 pm
Shoulder warm up

BB Bench
45 x 10
95 x 8
135 x 8
155 x 6
185 x 5

Inc BB Bench
95 x 10
135 x 8
155 x 6 DROP 135 x 3
155 x 7 DROP 135 x 6 (some forced reps and rest pause)

Cable Crossovers (pause at peak contraction on every rep)
30 x 10
50 x 10
50 x 8 DROP 30 x 6

Chest stretches

BB French Press
45 x 10
45 x 12
65 x 8
65 x 8 SS CG BB bench x 8

Seated DB Extensions - didn't feel to much so stopped after 1 set
55 DB x 8

V-bar Pushdowns
70 x 10
100 x 8
100 x 8 DROP 70 x 6 DROP 50 x 6
110 x 7 DROP 90 x 5 DROP 60 x 5

Front Raises
45 x 10
45 x 7 PAUSE x 3 PAUSE x 3
45 x 7 PAUSE x 3 PASUE x 3

Abs

Pre- workout Shock Therapy
Nitro immediately pre workout
Nitro right before I started Triceps
45 g Whey and 3 g CEE immediately post workout

Not a bad workout. Abs were a pain but the front delt work was nice to do. Mixed in the abs with the front delts. Wasnt to bad of an idea.

Toni69
05-24-08, 6:27 am
I have been using DB's for SLDL's the past few weeks and I must say, I like em a lot. What I do is get 2 plates, like 25's cause mine have a taller lip to em, and I rest my heels on the plates with my toes on the floor. I bend from the hip so my ass breaks, keepin my back straight and just letting the weights pull me down from the hips...and as I stick my ass out, knees slightly bent (cause I NEVER lock out any of my joints on any lifts), the hams are getting a major stretch and pull through the whole of the hamstring and some calves (cause we know hams and calves do connect at the start point right below the back of the knee; your tibia and fibula); The focus here is mainly the hams and glutes.

It never fails, Im always, and still am as I type now, sore through the glutes, right under my glutes where the hams tie in, down the full length of my hamstring. For some reason, this works better for me than using the BB. Im getting a better range of motion or something, so Im sticking with this one for a while and working my way up in weight slowly.

45's and 50's are a great weight for me to control...so get a feel for it and see how you like it.

Im gonna throw this out there too...sumo deadlifts. Killer on hams and glutes and really assists in building them up. If these are new to you, obv start light and work the form. You can use the smitty, however BB is best. These will destroy your hams and glutes and will lighten the load on the low back in comparison to normal pulls.

So...I would go with that plan you have in store and work in the GM's (a must!!) with light weight; Sumo deads every other week on your hams days. You will see growth and development in your hams if you stick with these staples and give each one your all. Quality over quantity man.

I will also suggest to forget about this idea you have of making up for what you think is a "lost" wo and rather redeem yourself next week by resting the hams cause they are fatigued and have been worked even if you dont think so. Hit this new routine like no tomorrow next week...when your fresh....hard and heavy baby.

You dont always have to chase that pump....I know its a reassuring feeling but you dont have to be pumped with every wo you do...get that mind/muscle connection goin and feel the targeted muscles doin the work...stretch that low back!

zanderfever
05-24-08, 8:11 am
I have been using DB's for SLDL's the past few weeks and I must say, I like em a lot. What I do is get 2 plates, like 25's cause mine have a taller lip to em, and I rest my heels on the plates with my toes on the floor. I bend from the hip so my ass breaks, keepin my back straight and just letting the weights pull me down from the hips...and as I stick my ass out, knees slightly bent (cause I NEVER lock out any of my joints on any lifts), the hams are getting a major stretch and pull through the whole of the hamstring and some calves (cause we know hams and calves do connect at the start point right below the back of the knee; your tibia and fibula); The focus here is mainly the hams and glutes.

It never fails, Im always, and still am as I type now, sore through the glutes, right under my glutes where the hams tie in, down the full length of my hamstring. For some reason, this works better for me than using the BB. Im getting a better range of motion or something, so Im sticking with this one for a while and working my way up in weight slowly.

45's and 50's are a great weight for me to control...so get a feel for it and see how you like it.

Im gonna throw this out there too...sumo deadlifts. Killer on hams and glutes and really assists in building them up. If these are new to you, obv start light and work the form. You can use the smitty, however BB is best. These will destroy your hams and glutes and will lighten the load on the low back in comparison to normal pulls.

So...I would go with that plan you have in store and work in the GM's (a must!!) with light weight; Sumo deads every other week on your hams days. You will see growth and development in your hams if you stick with these staples and give each one your all. Quality over quantity man.

I will also suggest to forget about this idea you have of making up for what you think is a "lost" wo and rather redeem yourself next week by resting the hams cause they are fatigued and have been worked even if you dont think so. Hit this new routine like no tomorrow next week...when your fresh....hard and heavy baby.

You dont always have to chase that pump....I know its a reassuring feeling but you dont have to be pumped with every wo you do...get that mind/muscle connection goin and feel the targeted muscles doin the work...stretch that low back!

Thank you, Toni. I'm glad I caught your post before I went to the gym today. I'm planning on doing deadlifts today, so I'll try a few sumo deads and see how I feel. I won't go crazy though. I get what you say about the pump. I'm just so BB in the never ending chase for a better pump, I just don't feel the workout is good without it. Thanks again, Toni.

zanderfever
05-24-08, 4:17 pm
Deadlifts SS Pull Ups
135 x 8 SS 6 Pull ups
135 x 8 SS 5 Pull ups

Deadlifts
225 x 5
275 x 4
315 x 0 Something wasn't right today. My previous 1RM is 345 and i've repped 315 for at least 3 on a few different occasions

BigAnt style Lat Pulldowns
80 x 10
100 x 10
120 x 10

Seated Cable Rows
100 x 10
140 x 6
170 x 8
200 x 8 PR

Hammer Strength Low Rows
180 x 3 - stopped back here, just wasnt feeling it today

Reverse Pec Deck
60 x 10
60 x 10
80 x 10
90 x 10
100 x 10 -Could also tell something was up here because i've done 160 x 8 with a few pauses before

Leg Press Calf Raises
180 x 10
180 x 12
230 x 12
270 x 10
270 x 12 -These I kept low on purpose. Today just wasn't a good lifting day

Ok, so today kind of sucked. Every number today was lower (excluding teh Seated Cable Rows) than it should be until I finally just decided to cut my losses and leave early. The volume today with back was about what I wanted to do coming in, except with maybe three or four more deadlift sets ending with me hitting 350 for 1. I was in my own head today and I was letting outside unpleasantries into my workout and I let it get to me. With this and that hamstring workout in mind, i'm thinking that I need a little rest. I'm going to workout every other day for a week or two, focus on getting more sleep, and i'm hoping this will allow me to come back. Another telling sign is that i came back from this workout and slept for 4 hours. Also, i'm going to try and not workout earlier in the morning.

zanderfever
05-25-08, 5:52 pm
I woke up today with lots of sleep in me and I had some down time so I threw in a small arm workout. Nothing major, probably 6 working sets for both bi's and tri's. I did something new and tried to focus on the Mind Muscle Connection, and it worked. Damn, I made 20 pound DBs feel like I was repping with 50's. I won't post the workout that I actually did, because the main point was the MMC. Afterwords, I hit all the mandatories for 10-15 seconds. Nothing to major becasue todays a "rest" day. Tomorrow i will squat, do a small amount of Ham work, and hit calves.

Now, I also want to change my split to look like this-

1 Hams Calves
2 Delts Triceps
3 Quads Biceps Calves
4 Rest
5 Back Rear Delts Traps
6 Chest Triceps Abs
7 Rest

Does anybody have any suggestions or input on this split? My main concerns in my physique are my hamstrings, calves, rear delts, and to a lesser degree, triceps.

zanderfever
05-26-08, 3:12 pm
Squats
45 x 10
95 x 8
135 x 8
185 x 8 - some pauses to get the 8
205 x 8 - some pauses to get the 8

Squat Machine
90 x 10
140 x 3 - stopped, lower back bothering me a little

Leg Press - narrow stance
2 pps x 10
4 pps x 10
5 pps x 10
5 pps x 10 DROP 4 pps x 8 DROP 3 pps x 4 - low back bothered me even on leg press

Sissy Squats
BW x 10
BW x 10
BW x 8
25 x 10 DROP BW x 4

Quad stretches

Lying Leg Curl
50 x 10
70 x 10
70 x 10
80 x 10

Hamstring Stretches

Seated Calf Raises
45 x 12
45 x 15
45 x 12
70 x 10
70 x 15
115 x 12
115 x 20
90 x 15

Leg Press Calf Raises
3 pps x 12
3 pps x 15
3 pps x 12

Calf stretches
Today I focused less on weight and more on the contraction. The Lying Leg Curls were MUCH better than that botched workout earlier in the week. Got a pump much sooner and the quality of every rep was focused on and worked quite well. The Squats today were done to parallel and I focused on getting to parallel with quality and no momentum, which is why I stopped the weight at 205. The Sissy Squats were beautiful. They are painful when you go slowly and keep your upper body back. Much better than Leg Extensions, haha.

Overall on the quad exercises, did a narrow stance on what I could, except for the last couple Squat sets. I decided to make 8 the magic number. The Squat Machine could have gone better, but there is something up with my lower back. I'm going to lay off the deads this week and take it easy. My definition of "easy" is not doing any lower back specific exercises and still doing everything else that I normally do, only altering when I feel my back in a bad way.

My calves were slightly off today, I started to feel an injury coming so I let the intensity down and went for a high volume calf workout. I really only went to true failure on that 115 set with 20 reps. Decent pump, not to great. Overall, a good workout.

Toni69
05-26-08, 3:16 pm
Good stuff...I love doin sissy squats cause you get a crazy stretch through the quads. I like doin them on the hack squat machine, with a bit of weight. I saw Milos Sarcev do them in his 500 rep leg wo (and yes, I have done it a few times, its awesome)...but the sissy hacks are crazy once you get the form down. You can find the vid on BB'ing.com.

zanderfever
05-26-08, 3:39 pm
Good stuff...I love doin sissy squats cause you get a crazy stretch through the quads. I like doin them on the hack squat machine, with a bit of weight. I saw Milos Sarcev do them in his 500 rep leg wo (and yes, I have done it a few times, its awesome)...but the sissy hacks are crazy once you get the form down. You can find the vid on BB'ing.com.

Sissy hacks?! Jesus, that sounds beautiful...
500 rep leg wo?! Jesus, that would kick my ass.

I'm off to BBing.com

zanderfever
05-26-08, 3:41 pm
Forgot to say the supps for the workout.

Shock Therapy 15 mins prior, couldn't get the timing down right for today, but I think it worked better than the half hour.

Nitro immediately pre
45 g whey and 5 g CEE immediately after

zanderfever
05-26-08, 3:58 pm
Good stuff...I love doin sissy squats cause you get a crazy stretch through the quads. I like doin them on the hack squat machine, with a bit of weight. I saw Milos Sarcev do them in his 500 rep leg wo (and yes, I have done it a few times, its awesome)...but the sissy hacks are crazy once you get the form down. You can find the vid on BB'ing.com.

Damn...You do 5 of his giant sets? Thats insane... Once my lower back issues clear up, i'm going to give that a try. Must of been one hell of a pump

Angst
05-26-08, 4:37 pm
Great workout bro and good luck with the show

zanderfever
05-26-08, 4:59 pm
Great workout bro and good luck with the show

Thank you, Angst. I appreciate the support.

Toni69
05-26-08, 5:34 pm
Damn...You do 5 of his giant sets? Thats insane... Once my lower back issues clear up, i'm going to give that a try. Must of been one hell of a pump

yea, the first 2 go's at it, I was suffering bigtime...by the third try I found my groove with it and went heavier...did it a couple more times after that and then went on to bigger and better things..LOL

I like to dabble here and there, try new routines for like 4 weeks then move on.

zanderfever
05-26-08, 5:43 pm
yea, the first 2 go's at it, I was suffering bigtime...by the third try I found my groove with it and went heavier...did it a couple more times after that and then went on to bigger and better things..LOL

I like to dabble here and there, try new routines for like 4 weeks then move on.

Wow...I can only hope to complete 3 of those giant sets...maybe 4 if i decide to go insane

zanderfever
05-27-08, 8:32 pm
Pull ups-some grip variance
BW x 5
BW x 5
BW x 5
BW x 5

T-Bar Rows-old school, BB in corner, used 25's
50 x 10
100 x 8
135 x 10
155 x 10

Lat Pulldown-EZ curl bar, underhand grip on outer grips
90 x 10
110 x 10
130 x 10
130 x 10

Seated Cable Rows-done at school gym on a cable crossover station, weight didn't go high enough so I got a person to stand on the stack
150 x 10
150 + girl x 15
150 + bigger girl x 15

BB Shrugs wait 30 seconds, Behind Back BB Shrugs (1 set of rack chins for fun was mixed in)
135 x 10/135 x 10
225 x 10/225 x 10
315 x 6/315 x 6 - pause between every rep

BB Bench
45 x 10
95 x 10
135 x 6
185 x 3

Incline BB Bench
135 x 8
135 x 8
155 x 6 FORCED x 1

The chest aspect of the workout happened because today's supposed to be a full chest day, but I don't want to be to fatigued for Saturday, where I will be working chest, delts, and possibly bi's with Vinny at the Philly ABC. I realize that even if I did a full chest workout, odds are I wouldnt be destined for a bad saturday, but I really want to be 100% for that workout.

The Seated Cable Rows were interesting, to say the least. I had to rig a contraption involving a 45 plate, a bench, a Cable Crossover station, and 2 people to try and get some good reps. I did, so it was worth it.

Supps-
Shock Therapy 15 mins before
NItro immediately pre
45 g whey and 5 g CEE immediately after

zanderfever
05-28-08, 7:51 am
Weighed in at 170 today. Hams, calves, maybe abs later

BiG in NYC 823
05-28-08, 12:09 pm
Hey bro, nice work thus far..

I only wish I could be able to go to the Philly ABC, but unfortunately I cannot. Sucks but w/e...
I am sure you'll represent NY to the fullest! hahaha..best of luck with this journey and at the Philly ABC! Have fun and hopefully i'll see some photos..

zanderfever
05-28-08, 9:03 pm
Hey bro, nice work thus far..

I only wish I could be able to go to the Philly ABC, but unfortunately I cannot. Sucks but w/e...
I am sure you'll represent NY to the fullest! hahaha..best of luck with this journey and at the Philly ABC! Have fun and hopefully i'll see some photos..

You can't come? That sucks, i'm sorry. Well, I'll do my best to rep NY to its fullest and biggest. Unfortunately (Or fortunately ;) ) I'll have to compete against Big Wides and Enforcer on a farmers walk competition, and i'm not quite sure how i'm going to stand up against them... I'm hoping me being half there size will give me an advantage, haha.

nrk's not going either?

zanderfever
05-28-08, 9:15 pm
Seated Leg Curls
30 x 12 - very, very slow warm ups
50 x 12 - very, very slow warm ups

DB Stiff Legged Deadlifts
30's x 10 - just getting the feel and stretch to get the range of motion
55's x 10

BB SLDL
135 x 10
185 x 6
225 x 6 - Stood on a bench, brought the bar down and touched my toes with the BB

DB SLDL
70's x 10
70's x 10 - double bounce on bottom portion for last 2 reps
80's x 10 - slow, bottom bounce on last few reps
80's x 10 - slow, bottom bounce on last few reps
80's x 10 - slow, hold at bottom of rep

Hamstring Curls
70 x 10 - slow
90 x 10
110 x 8
130 x 6
150 x 3 PAUSE x 3
150 x 3 + FORCED x 2 PAUSE x3

SM Calf Raises, toes on 25 lb plates
70 x 20

Leg Press Calf Raises -Bootleg Leg Press with a stack
150 x 15
210 x 15
310 x 10
330 x 12

SM Calf Raises
110 x 15
200 x 12

SM Donkey Calf Raises
110 x 15
200 x 15
290 x 12 DROP 200 x 10 DROP 110 x 8
360 x 6 DROP 290 x 2 PAUSE x 4 DROP 200 x 6 DROP 110 x 6 HOLY MOTHER FREAKER OF GOD PR





That last set of Donkey's is now the only calf set up to date that has had me on the floor. I'm also really pleased because my friend pushed down on the bar for the majority of the sets and didnt tell me until after. I almost felt like hugging him, but I couldn't stand up.

The DB SLDL worked out excellently, the only problem was that my school gym is crappy and its highest DBs are 80's, so I couldn't go up to 100's, which is what I felt I should do. My back didn't bother to much today and I really like the feel of that.

I didn't have time to do abs. So tomorrow or Friday, depends which one is my rest day

Supps-

Shock Therapy 20 mins pre
Nitro immediately pre
45 g whey, 5 g CEE immediately after

Angst
05-28-08, 11:01 pm
Hey bro the tickets for NPC Mr. Rochester is $10 for pre-judging, $15 for general admission for the night show, $20 for reserved seats, and $25 for VIP.

zanderfever
05-28-08, 11:16 pm
Hey bro the tickets for NPC Mr. Rochester is $10 for pre-judging, $15 for general admission for the night show, $20 for reserved seats, and $25 for VIP.

Awesome, thank you. I'll do what I can to show up.

BigAnt
05-29-08, 12:47 am
November 15. NPC Eastern USA's. Teen Division, 17 and under. 6 Months to the day on this very day. My official Journey for this contest began today. My contest mentality became apparent today. From now, until 6 months are over, I live for the gym. The iron will be my best friend. I live for the thrill of the steel.

The stage that I will be on in 6 months holds special significance to me. It was the first NPC competition I saw. I went and watched in 2007. Kai Greene guest posed and he could very well be my favorite poser. 5 days ago I went to my first ABC in accordance with the NY Pro, which Kai Greene won. At this ABC I met quality animals, had a meal at the same table as Ox and PJ Braun, talked for a long time with BigAnt, and I later watched the nightshow alongside two Animals that are among the best poeple I have met in a long time. All these things-centered around the stage that I will be on.

Now, my main focus will be on November 15, but I am also planning to compete in a Natural competition on November 1, at the INBA Eastern USA & New York State Ironman Championships. I will hope to get a good grasp on the pre-contest regimen through this competition in order to win the NPC competition and qualify for Nationals.

Pre contest diet will start out 16 week from the INBA competition, and 18 weeks out of the NPC competition. July 12, is the day I truly begin. I will turn 17 on July 30.

My aspirations are to reach Teen Nationals.

--------------------------------------------------------------------------------------

Depending on-----NPC NATIONALS THIS YEAR, IF THEY ARE NOT ON THAT DATE...I AM THERE IF YOU NEED HELP BACK STAGE!

Toni69
05-29-08, 4:49 am
--------------------------------------------------------------------------------------

Depending on-----NPC NATIONALS THIS YEAR, IF THEY ARE NOT ON THAT DATE...I AM THERE IF YOU NEED HELP BACK STAGE!

now that is an offer I would NOT refuse! ;)

zanderfever
05-29-08, 11:22 am
--------------------------------------------------------------------------------------

Depending on-----NPC NATIONALS THIS YEAR, IF THEY ARE NOT ON THAT DATE...I AM THERE IF YOU NEED HELP BACK STAGE!

Ant. I am struck speechless with the generosity and goodness that is you. You never cease to amaze me, and that offer is probably the most meaningful offer and I thank you deeply. You are truly an amazing person, and Toni is 100% right-I cannot refuse this. Thank you, Ant.

BigAnt
05-29-08, 11:59 am
Ant. I am struck speechless with the generosity and goodness that is you. You never cease to amaze me, and that offer is probably the most meaningful offer and I thank you deeply. You are truly an amazing person, and Toni is 100% right-I cannot refuse this. Thank you, Ant.

-=------------------------------------------------------------------------------------

Nationals, if I choose to compete, kinda early now, gotta take a show at a time --is not until the last week in Nov.

Will be more than happy to drive up and help you out on you day!

Just take a week at at me--small short term goals like getting all your meals in every day, getting your cardio in and train hard and smart....everything else will fall into it's proper place!

The Epidemic
05-29-08, 12:09 pm
what are ur stats? i would love to meet up,, text me some text 732 421 1855

BiG in NYC 823
05-29-08, 4:13 pm
You can't come? That sucks, i'm sorry. Well, I'll do my best to rep NY to its fullest and biggest. Unfortunately (Or fortunately ;) ) I'll have to compete against Big Wides and Enforcer on a farmers walk competition, and i'm not quite sure how i'm going to stand up against them... I'm hoping me being half there size will give me an advantage, haha.

nrk's not going either?

Yeah, i cannot go...sucks..but I will 85% be there at the Jersey ABC..which should be good as well!
Best of luck on the competition, i KNOW you will hold your own in it! No doubts!

And I don't know about Nick...I will have to ask him


--------------------------------------------------------------------------------------

Depending on-----NPC NATIONALS THIS YEAR, IF THEY ARE NOT ON THAT DATE...I AM THERE IF YOU NEED HELP BACK STAGE!

SWEET!
Shouldn't have expected any less from BigAnt...and you know I will be there to support ya in the stands...

zanderfever
05-29-08, 5:58 pm
-=------------------------------------------------------------------------------------

Nationals, if I choose to compete, kinda early now, gotta take a show at a time --is not until the last week in Nov.

Will be more than happy to drive up and help you out on you day!

Just take a week at at me--small short term goals like getting all your meals in every day, getting your cardio in and train hard and smart....everything else will fall into it's proper place!

I appreciate all this very much. I'm really looking forward to July 12, haha. Its strange, really, looking forward to a cut, but I can't wait. As of right now, my real goal is to hopefully hit July 12 with maybe 175, 180 pounds on me with hopefully improved Hams, chest, and calves. I'm trying not to freak out about to much yet and just worry about getting the right kind of size. Its not working to well, haha. I already have a few songs mapped out and 1/2 a posing routine in my head.

I thank you again, Ant. I will do what I can to support you in your shows as well. When you know about Nationals or not, just let me know.

zanderfever
05-29-08, 6:00 pm
Yeah, i cannot go...sucks..but I will 85% be there at the Jersey ABC..which should be good as well!
Best of luck on the competition, i KNOW you will hold your own in it! No doubts!

And I don't know about Nick...I will have to ask him



SWEET!
Shouldn't have expected any less from BigAnt...and you know I will be there to support ya in the stands...

Haha, your a good friend, and I appreciate that very much. It'll be good to see you among the 5% of the crowd that watches the teen competitions, haha.

zanderfever
05-29-08, 6:17 pm
what are ur stats? i would love to meet up,, text me some text 732 421 1855

Hey, i'd be all for that. Well, for stats I'd say these are the notable ones-

Flexed, except for chest

Quads-24 in
Calves- 16 in
Arms- 16 in
Chest- 42 in
Forearms- 14 in

Deadlift-345
Squat 245 x 4 - form not ideal
Squat 205 x 8 with pauses - parallel
Bench 185 x 4

BiG in NYC 823
05-29-08, 6:40 pm
Haha, your a good friend, and I appreciate that very much. It'll be good to see you among the 5% of the crowd that watches the teen competitions, haha.

Just be sure to remind me when it comes within a few days..as I have soo much on my brain with family, work, gym, work, family and more gym...hahahaha..

BiG in NYC 823
05-29-08, 6:41 pm
Deadlift-345


Done at the NYC ABC right?!?!? REPRESENT, REPRESENT!! hahahaha

zanderfever
05-29-08, 6:51 pm
Just be sure to remind me when it comes within a few days..as I have soo much on my brain with family, work, gym, work, family and more gym...hahahaha..


Done at the NYC ABC right?!?!? REPRESENT, REPRESENT!! hahahaha

HAHA!!!! You bet that was the Animals pushing me to hit 345! Don't worry about the contest. You'll tell when the sentences "i'm sdop jdo ftired ai cantttt dtype" comes on, haha.

zanderfever
05-29-08, 11:19 pm
So, today was a rest day, but I still want to leave something here for you all.

Now, i've had this thread up since May 15. In that time, I have had many amazing people bless this thread with a post, or two, or a full conversation. Training tips, hellos, general support, and an incredible offer from BigAnt (Thanks again) and nothing like this has ever happened to me before. So, before I go to bed for an early night, I shall leave you, my friends with this.

I go to a small school, maybe 130, 150 kids in a grade. Few of them know what real work is, and there is maybe one or two people in the school who can out lift me in certain lifts. I am the only bodybuilder. Most people don't pay me much attention and there are a handful of people who I help out in the gym. The school is ignorant enough that I am looked at and people shout "roids!" Its bad enough that I have been asked by the trainer if I am juicing or not. I laughed, said thank you but no. She didn't really understand the laugh, but its ok.

The closest person in my immediate life outside of this Forvm who does something close to this is my brother. He has very different goals then I do, and he just started an internship at a Hedge Fund and now works from 9:00 to 9:00 and can barely even get to the gym and gets one or two meals in that 12 hour period. At one point, he was probably at 6% body fat with a decent amount of muscle mass, but now doesnt want to become any bigger. When I told him that I would be competing in 2 bodybuilding contests in November he first said that if I did anything unsafe or damaged myself (something along those lines) that he wouldn't allow me to compete. Now, I have divorced parents. That has caused an incredible strain between my relationships with both of them, and playing politics with both of them for a very long time now has now been getting to my head quite blatantly over the last 2 years, last year especially. With my brother gone to college since August, 2007, it became much worse. Now, even though he's "back" hes still gone, and I can no longer lean on him like I used to.

My sister, who is turning 14 soon, is a different story. We are very tight and when I told her about the competitions, she jumped up went "oh!" in a very happy and surprised voice and we proceeded to have a really fun filled and laughing time about my posing routine, posing trunks, and her joking about being there with a piece of paper she would hold out so she could block my trunks from her sight.

I have also posted in the promo to win the signed poster by Ox, Wrath, and House. I showed my sister to this and she was smiling, laughing and making fun of me (with me) about it, but she was beaming throughout all of this bodybuilder stuff that she doesn't even really understand, but shes the most supportive person in my immediate life. My brother, he said it was good. Never really smiled, pointed some cheesy things I said, and then proceeded to do new work stuff. He doesn't mean any harm, I know that. Its just hard because I know there was a time when he'd say something to make me laugh. He doesn't know it, but I truly value everything he says more than any other person in this world.

You know how family trees are made with lines connecting parents <-> children and sibling <-> sibling? Well, three years ago the line was cut between my parents. In the last two years, the lines have thinned between me and my parents. The last year the line has dimmed between me and my brother. I'm ok with the separation between my parents, I can deal with that. I'm not happy with, but i'm dealing with the separation between me and my parents. The real thing that is taking a toll on me is the ever dimming line between me and my brother. He's been "back" for a few weeks now, and I have been in the gym once with him, and we didn't even train together. We were tight, but college has changed him. He's more serious than he was. I walk around serious and contemplative almost all day, and when I come home to the few who I can really open up to, I want to be able to laugh, and put real feeling into it and be carefree without the unnecessary weight of the deliberate where there should be a few balloons to lift some weight off of me. I put a lot on myself, and that doesn't help what gets put on me by others.

I am the person i've shaped myself to be. I won't change that for others. I have devoted myself to bodybuilding, for the future. I have pushed some away because of this and I am ok with that. Sometimes, I wonder what would have happened if I had not made this choice, but I know that without this, I would have no true passion. This is my passion, and I will, I must, live up to myself, and I have high standards for where I should, and can, get to. I have placed weight on my shoulders, but that is just strength training, and it is no different than squatting heavy, just a different muscle is being worked, but I must never reach failure. I will keep pushing for the long haul and until I become nothing but a meal for some maggots, I will push the iron, and I will become the best that I can be. The best will rise as time goes on, and I relish the opportunity to meet that challenge.

Toni69
05-30-08, 6:48 am
So, today was a rest day, but I still want to leave something here for you all.

You know how family trees are made with lines connecting parents <-> children and sibling <-> sibling? Well, three years ago the line was cut between my parents. In the last two years, the lines have thinned between me and my parents. The last year the line has dimmed between me and my brother. I'm ok with the separation between my parents, I can deal with that. I'm not happy with, but i'm dealing with the separation between me and my parents. The real thing that is taking a toll on me is the ever dimming line between me and my brother. He's been "back" for a few weeks now, and I have been in the gym once with him, and we didn't even train together. We were tight, but college has changed him. He's more serious than he was. I walk around serious and contemplative almost all day, and when I come home to the few who I can really open up to, I want to be able to laugh, and put real feeling into it and be carefree without the unnecessary weight of the deliberate where there should be a few balloons to lift some weight off of me. I put a lot on myself, and that doesn't help what gets put on me by others.

I am the person i've shaped myself to be. I won't change that for others. I have devoted myself to bodybuilding, for the future. I have pushed some away because of this and I am ok with that. Sometimes, I wonder what would have happened if I had not made this choice, but I know that without this, I would have no true passion. This is my passion, and I will, I must, live up to myself, and I have high standards for where I should, and can, get to. I have placed weight on my shoulders, but that is just strength training, and it is no different than squatting heavy, just a different muscle is being worked, but I must never reach failure. I will keep pushing for the long haul and until I become nothing but a meal for some maggots, I will push the iron, and I will become the best that I can be. The best will rise as time goes on, and I relish the opportunity to meet that challenge.

Two very profound paragraphs here that say a lot about who you are. Life is unpredicatable, people change and not always for the better. Sometimes those on the outside looking in view these changes as being something they actually are not because they fail to accept that people do change, therefore tend to pay attention to what lies on the surface, and not what is beneath it.

Who are we to judge anyone? Your brother is in a different mindset for various reasons, perhaps he is not able to openly share them as you have here with us..and who are we? We are not your family per se, but its a lot easier to vent your feelings to a blank screen with comments that come from what seems like outer space sometimes LOL, than it is to actually confront those that are hurting you. Perhaps your brother feels his priorities are to follow a different path and this has affected how he carries himself...hence why he appears to be "different" in your eyes.

“The difference between school and life? In school, you're taught a lesson and then given a test. In life, you're given a test that teaches you a lesson.”

Call this a test...question is...will you stand up to it, accept it and move on by using BB'ing as your security blanket, or will you do something about it? Family is not something that is on loan or you can just easily find another one. Blood is blood, regardless if some of that blood has a few free radicals swimming through it.

Look for the good things in your family, and use that as your guide to a better future with them...you have to try, even if it seems like your the only one doin the work. Sometimes people give up cause its the easier route to take and what they need is a reality check to get their shit back in order.

Focus on your shows and do not let anything intrude on that. If people do not agree with what your doing, either explain it to them because its lack of knowledge on their part or just let it go. Talk about something else...I always found that if someone wanted to challenge or question me on why I train as often as I do and how is it I look the way I do without drugs, I give them a choice. I say to them, "Look, you can either take a seat here and I can break it down for ya...or we can discuss something else because this convo is happening only once, after this Im done talking to YOU about ME in this sport."

zanderfever
05-30-08, 3:12 pm
Two very profound paragraphs here that say a lot about who you are. Life is unpredicatable, people change and not always for the better. Sometimes those on the outside looking in view these changes as being something they actually are not because they fail to accept that people do change, therefore tend to pay attention to what lies on the surface, and not what is beneath it.

Who are we to judge anyone? Your brother is in a different mindset for various reasons, perhaps he is not able to openly share them as you have here with us..and who are we? We are not your family per se, but its a lot easier to vent your feelings to a blank screen with comments that come from what seems like outer space sometimes LOL, than it is to actually confront those that are hurting you. Perhaps your brother feels his priorities are to follow a different path and this has affected how he carries himself...hence why he appears to be "different" in your eyes.

“The difference between school and life? In school, you're taught a lesson and then given a test. In life, you're given a test that teaches you a lesson.”

Call this a test...question is...will you stand up to it, accept it and move on by using BB'ing as your security blanket, or will you do something about it? Family is not something that is on loan or you can just easily find another one. Blood is blood, regardless if some of that blood has a few free radicals swimming through it.

Look for the good things in your family, and use that as your guide to a better future with them...you have to try, even if it seems like your the only one doin the work. Sometimes people give up cause its the easier route to take and what they need is a reality check to get their shit back in order.

Focus on your shows and do not let anything intrude on that. If people do not agree with what your doing, either explain it to them because its lack of knowledge on their part or just let it go. Talk about something else...I always found that if someone wanted to challenge or question me on why I train as often as I do and how is it I look the way I do without drugs, I give them a choice. I say to them, "Look, you can either take a seat here and I can break it down for ya...or we can discuss something else because this convo is happening only once, after this Im done talking to YOU about ME in this sport."

That quote hits home. “The difference between school and life? In school, you're taught a lesson and then given a test. In life, you're given a test that teaches you a lesson.” Unfortunately, even with my relatively young age, I have still been taught more through tests than school could ever teach me.

I am hoping that I will be able to talk to my brother tomorrow, seeing as we will both be going into Philly, me for the ABC and him to see his girlfriend. I am hoping that tomorrow will be a day of closure and some weight may be taken off of my shoulders, as well as an amazing day of iron bending with some of the greats.

I've been thinking about this post today and it kept me up last night for quite a while. One of the things that did come into my head was the fact that it is sometimes easier to vent to a screen, but to me it is easier because there is a way to edit it. Editing posts can be easily done, and nobody can track what it was before the edit-except for you. The edit option is something that nobody has when it comes to real face to face talking. For me, personally, I disagree with you only on one thing-the blank screen you say it is easier to vent to. I say the screen is not blank, but a mirror. You put your thoughts onto the screen, and they stare back at you unblinkingly and you can no longer ignore them. Thoughts may be dismissed, conversations forgotten, but when your writing your thoughts onto this screen, even if you look away they are there.

Toni, I thank you for your aid. You're a wise person and your intelligence screams at me through everything that you post. To have you here for this ride of mine, brings me some peace in itself. Thank you, Toni. And thank you especially for reading that long post

The Epidemic
05-30-08, 8:25 pm
what ur height/weight/myspace? see u sat?

zanderfever
05-30-08, 10:09 pm
what ur height/weight/myspace? see u sat?

I'm 5'6 or 5'7 ish, somewhere around there. I weigh about 170. I'll be at the Philly ABC Saturday, you?

The Epidemic
05-31-08, 7:21 am
i thought meet was in nj at worlds..

zanderfever
05-31-08, 8:46 am
i thought meet was in nj at worlds..

I guess two ABC's were today then. All I know is that the Philly gathering is the ABC to end all ABCs. G Diesel, BigAnt, Vinny G, Big Wides, Enforcer, Natural Guy, Big Al (I think) are all going to be there. There are also going to be competitions. Best Abs, Best Arms, Pull Ups, Farmers Walk, and Bench your BW for reps. Its goign to be crazy

zanderfever
05-31-08, 8:51 am
5/30/08

Pull Ups
BW x 4
BW x 5
BW x 6
BW x 7

BB Rows
135 x 10
155 x 10
155 x 10

T-Bar Rows
60 x 10
85 x 10
110 x 8
135 x 8
160 x 6 DROP 135 x 4 DROP 110 x 4 DROP 85 x 4

Lat Pulldowns
90 x 10
110 x 10
130 x 10

DB Pullovers
50 x 10
60 x 10
60 x 10

Machine Rows
130 x 10
200 x 10
245 (Stack) x 5 PR

High volume, medium intensity. Went more for the pump than anything else. It was fun.

Something really cool that I tried was running sprints dragging a weighted sled. It was an interesting thing I've never done it before but I may use that for cardio when I cut.

Supps
Pump 20 mins pre
Nitro immediately pre
Nitro immediately post
45 g Whey 5 g CEE 20 minutes post

zanderfever
05-31-08, 10:36 pm
I trained Chest and Delts today with Vinny Galanti. He's 7 weeks out of his contest and he's looking incredibly lean and MASSIVE. The guy hit some poses today and I was just in shock. He had so many veins. It was a true honor to train with him. Very humbling. After we trained I hit some tri's. Nothing to major.

DB Bench
35's x 10
55's x 12
70's x 10
75's x 8

Machine Bench - old school machine. It was a true bench press, but with a machine bar instead of a BB

70 x 10
100 x 12
130 x 6 DROP 90 x 6 DROP 60 x 6 - I don't really know if I have these weights right or not

Dips
BW x 8 PAUSE x 2
BW x 8
BW x 6

Bent Over 1-Arm Laterals
15's x 10 es
15's x 10 es
25's x 10 es

Standing Lateral Raises
15's x 10
15's x 10
10's x 6 - Vinny was hitting poses so I watched and did this set to keep from having a 4 minute rest
15's x 10

Front Raises
15's x 8 es
15's x 10 es
15's x 10 es

I sort of ran everywhere to do Triceps and did a little bit of everything so I did one set of each of the following
Standing BB Triceps Extensions
Weighted Dips BW + 100 DROP BW
V-Bar Pushdowns - 4 sets of this to finish

Vinny is a true BB. I didn't talk to him very much, he said that I should be silent going into the workout, so I stayed silent unless it had to do with the workout. Except that I couldn't help asking how much he was weighing. Little over 200. WOW.

Pump 20-30 mins pre workout?
Nitro immediately pre
4 scoops Torrent post - thank you Natural Guy

DaveK
06-01-08, 12:10 am
I trained Chest and Delts today with Vinny Galanti. He's 7 weeks out of his contest and he's looking incredibly lean and MASSIVE. The guy hit some poses today and I was just in shock. He had so many veins. It was a true honor to train with him. Very humbling. After we trained I hit some tri's. Nothing to major.

DB Bench
35's x 10
55's x 12
70's x 10
75's x 8

Machine Bench - old school machine. It was a true bench press, but with a machine bar instead of a BB

70 x 10
100 x 12
130 x 6 DROP 90 x 6 DROP 60 x 6 - I don't really know if I have these weights right or not

Dips
BW x 8 PAUSE x 2
BW x 8
BW x 6

Bent Over 1-Arm Laterals
15's x 10 es
15's x 10 es
25's x 10 es

Standing Lateral Raises
15's x 10
15's x 10
10's x 6 - Vinny was hitting poses so I watched and did this set to keep from having a 4 minute rest
15's x 10

Front Raises
15's x 8 es
15's x 10 es
15's x 10 es

I sort of ran everywhere to do Triceps and did a little bit of everything so I did one set of each of the following
Standing BB Triceps Extensions
Weighted Dips BW + 100 DROP BW
V-Bar Pushdowns - 4 sets of this to finish

Vinny is a true BB. I didn't talk to him very much, he said that I should be silent going into the workout, so I stayed silent unless it had to do with the workout. Except that I couldn't help asking how much he was weighing. Little over 200. WOW.

Pump 20-30 mins pre workout?
Nitro immediately pre
4 scoops Torrent post - thank you Natural Guy

Yup, you guys hammered it good today. Long's is a great place!! Vinny looked great and he's still got seven weeks to go. Should be his year. It will be an honor to stand on stage with him this year. I am so looking forward to it!

Stay strong and focused brother!!

Peace..........

French57
06-01-08, 12:12 am
Great work going on here. Keep pushing hard and you will do very well with your contests later this year. Im sub'd will be checkin in on you.

Pizzalamp
06-01-08, 12:32 am
thats so cool u got to train w/ vinny...glad u had a good workout

futilekyle
06-01-08, 12:50 am
you lucky bastard, now is this a common occurance, does Vinny train where you do?

The Epidemic
06-01-08, 11:22 am
thats so cool u got to train w/ vinny...glad u had a good workout

damn ur lucky... I cant even get Ant or Vinny to Email me back

zanderfever
06-01-08, 12:30 pm
Yup, you guys hammered it good today. Long's is a great place!! Vinny looked great and he's still got seven weeks to go. Should be his year. It will be an honor to stand on stage with him this year. I am so looking forward to it!

Stay strong and focused brother!!

Peace..........

Thank you, Dave. You were looking good yourself. Those Squats were deep and heavy, I was impressed.


Great work going on here. Keep pushing hard and you will do very well with your contests later this year. Im sub'd will be checkin in on you.

Thanks, French. I'm glad you think so.


thats so cool u got to train w/ vinny...glad u had a good workout

Haha, it really was amazing. If you look at the pictures of the Philly ABC, you'll see he's looking incredible. To train with a man like that, its just plain humbling. Its good to see you over here, Pizza.


you lucky bastard, now is this a common occurance, does Vinny train where you do?

Nope. This was purely because of an ABC. BigAnt set up this whole thing where you could sign up to either train with Vinny, Enforcer, Big Al, G Diesel, or Natural Guy (I think thats the list, not 100% sure) and since Vinny was training my weak points, I signed up to train with him.


damn ur lucky... I cant even get Ant or Vinny to Email me back

You should go to there threads on the forvm. Ant is always responsive and he's an excellent person. Maybe these guys are just not big on email? I'm not sure but you should go to the thread "Ask BigAnt"

BiG in NYC 823
06-01-08, 7:20 pm
Yo NICE WORK AT THE PA ABC!!

I wish I could have been there with you guys and training...that would have been for a SWEET GIG!!


i thought meet was in nj at worlds..

Speaking of which, the Jersey ABC is set for another day..I think for this month of June..I am not 100% certain, I am going to have to check the thread again..but check the Section that says "Jersey Gathering" and it's already under considertain..so it may be something that we all 3 get to..should lead to a good training session!

zanderfever
06-01-08, 11:23 pm
Yo NICE WORK AT THE PA ABC!!

I wish I could have been there with you guys and training...that would have been for a SWEET GIG!!



Speaking of which, the Jersey ABC is set for another day..I think for this month of June..I am not 100% certain, I am going to have to check the thread again..but check the Section that says "Jersey Gathering" and it's already under considertain..so it may be something that we all 3 get to..should lead to a good training session!

Thank you, BiG. If you were there that would've been a hell of a time.

zanderfever
06-02-08, 12:18 am
Smith Machine Squats
65 x 10 ATG
105 x 8 ATG
155 x 6 ATG
195 x 5 parallel
195 x 6 parallel

Leg Press
2 pps x 10
4 pps x 10
4 pps x 8
4 pps x 7

45 degree Donkey Calf Raise Machine
45 x 10
90 x 10
180 x 10
270 x 10
320 x 10
320 x 21's
320 x 21's
320 x 10 DROP 270 x 10

Today was a squeeze day for me. I decided to go perfect form and as a consequence my Leg Press was cut in half, although I swear these 45's weigh more than the 45's that i'm used to. I don't know, I worked out at a different gym than usual and the weights seemed as if they were either all plastic, or coated in a thick layer of plastic. I was planning on using a BB for Squatting, but somebody was benching in the Squat Rack, so I was unable to. Not to bad of a workout though, low volume but perfect form. So, i'm expecting some soreness tomorrow.

Supps-
Pump 30 mins pre
Nitro immediately pre
Nitro between Quads and Calves
45 g whey post

Pizzalamp
06-02-08, 12:24 am
good job man...on that donkey machine, is it the one like arnold did, or the type where its just your feet on it...i like the old kind...the new kind is rough on my knees and my toes slip off

yeah those damn rubber weights are everywhere

zanderfever
06-02-08, 12:40 am
good job man...on that donkey machine, is it the one like arnold did, or the type where its just your feet on it...i like the old kind...the new kind is rough on my knees and my toes slip off

yeah those damn rubber weights are everywhere

Its the stupid one. My real gym has the true Donkey machine, and I usually rig the Smith Machine with a buddy so that I can do Donkey's on that. Unfortunately, today was a bad gym and I worked out alone. Oh well, I got a decent pump.

Toni69
06-02-08, 3:46 am
I think we all feel that way about gyms we arent used to. I know at my usual place, Im very used to the equipment and the benches. When I get to like another gym here, everything feels out of whack to me...the benches dont feel right, the bars are different, they feel heavier to me, the smitty is def heavier or has more resistance than the one I normally use..its weird; Even the pull-up bar feels different in my grip. Maybe its just a mental block or something. Im very routine in how I do things though, so if Im in a new place or new gym, it takes me a while to warm up to it.

I like how you lightened up on your leg day and went for strict form with moderate heavy weight. Im assuming parallel at 195 on the smitty, is moderately heavy for you since you got deep reps with it. I can just now get right at parallel, maybe a tad lower with the 185..so Im happy with that. I think some people just hit squats with no prob..like there is this guy at my gym. He is a power trainer..not a big guy by any means..I lift more than him on all else but squats and olympic lifts.

This dude freaks me out cause he will put 225 on (normal BB) and squat with his ass to the grass..I mean all the way down and back up, real slow for reps. He does not have these massive legs or anything..he looks very average lean type of guy, not ripped.

Even his deads are pretty impressive for a guy his size and here I am dieing with 185 on the smitty squats! LOL..He def lights a fire under my ass when I see him. But again, we cant compare ourselves to one another...like children, we progress at different rates.

Anyway, great work. Im looking foward to seeing some progress pics. I use pics and the mirror to evaluate myself since I dont have anyone physically here to guide me.

I have chest today...feeling good too, rested sat and sun..so we shall see how today goes. mark set me up with a lighter load, but I may take it up a notch. He will be mad at me if I do though, hmmmm...decisions, decisions. ;)

zanderfever
06-02-08, 9:28 am
I think we all feel that way about gyms we arent used to. I know at my usual place, Im very used to the equipment and the benches. When I get to like another gym here, everything feels out of whack to me...the benches dont feel right, the bars are different, they feel heavier to me, the smitty is def heavier or has more resistance than the one I normally use..its weird; Even the pull-up bar feels different in my grip. Maybe its just a mental block or something. Im very routine in how I do things though, so if Im in a new place or new gym, it takes me a while to warm up to it.

I like how you lightened up on your leg day and went for strict form with moderate heavy weight. Im assuming parallel at 195 on the smitty, is moderately heavy for you since you got deep reps with it. I can just now get right at parallel, maybe a tad lower with the 185..so Im happy with that. I think some people just hit squats with no prob..like there is this guy at my gym. He is a power trainer..not a big guy by any means..I lift more than him on all else but squats and olympic lifts.

This dude freaks me out cause he will put 225 on (normal BB) and squat with his ass to the grass..I mean all the way down and back up, real slow for reps. He does not have these massive legs or anything..he looks very average lean type of guy, not ripped.

Even his deads are pretty impressive for a guy his size and here I am dieing with 185 on the smitty squats! LOL..He def lights a fire under my ass when I see him. But again, we cant compare ourselves to one another...like children, we progress at different rates.

Anyway, great work. Im looking foward to seeing some progress pics. I use pics and the mirror to evaluate myself since I dont have anyone physically here to guide me.

I have chest today...feeling good too, rested sat and sun..so we shall see how today goes. mark set me up with a lighter load, but I may take it up a notch. He will be mad at me if I do though, hmmmm...decisions, decisions. ;)

You have a point with new gyms always feeling strange. Yeah, I made the Smitty 195 feel heavier than a 245 BB, and the 4 pps on the Leg Press feel heavier than 8 pps. Yesterday was a good, simple day.

I'll post up some progress pictures soon, but keep in mind i'm bulking and am kinda fat, haha. I'm around 170 and thats the heaviest i've ever been.

BiG in NYC 823
06-02-08, 12:31 pm
Thank you, BiG. If you were there that would've been a hell of a time.

Ahh, I wish I was there training with the fellow animals such as yourself! Just seeing the pics and vids were great and it seemed like an event to remember.


You have a point with new gyms always feeling strange. Yeah, I made the Smitty 195 feel heavier than a 245 BB, and the 4 pps on the Leg Press feel heavier than 8 pps. Yesterday was a good, simple day.

I'll post up some progress pictures soon, but keep in mind i'm bulking and am kinda fat, haha. I'm around 170 and thats the heaviest i've ever been.

Yeah, for some reason, new gyms are just different and I don't like the rubber weights soo much, but it seems that is the new trend now...NOTHING BEATS the cold, hard iron..

Simple, yet effective workouts..no nonsense..keep it that way...

Let's get those pics up!

zanderfever
06-02-08, 2:17 pm
Ahh, I wish I was there training with the fellow animals such as yourself! Just seeing the pics and vids were great and it seemed like an event to remember.



Yeah, for some reason, new gyms are just different and I don't like the rubber weights soo much, but it seems that is the new trend now...NOTHING BEATS the cold, hard iron..

Simple, yet effective workouts..no nonsense..keep it that way...

Let's get those pics up!

The pics will come, the pics will come. It'll probably be OK quality because they'll be taken with my cell phone.

zanderfever
06-02-08, 9:51 pm
Standing Military Press
45 x 10
45 x 10
65 x 10
95 x 8

Behind The Neck Push Presses
95 x 10
135 x 10
155 x 8
185 x 6 PR
205 x 3 PR

Standing Lateral Raises-Joey D style
15's x 10
20's x 10
20's x 10
20's x 10

Face Pulls
40 x 10
60 x 10
80 x 10

Bent Over Lateral Raises
15 x 10
20 x 8
20 x 10
20 x 10

Rope Pushdowns
60 x 10
80 x 10
100 x 10

BB French Press
45 x 10
65 x 10
65 x 4 CG BENCH x 4 FP x 4 CG BENCH x 4

Reverse Grip Pushdowns
60 x 10
80 x 10
80 x 10
80 x 10

My rests were unusually long today so I had more in me to do more movements, so I did more. Those push presses really took a toll on me though. Ripped up the back of my neck according to some of my schoolmates. Not to bad of a workout, but definately not the best. Can't wait for summer and being able to go to Powerhouse everyday...

Supps-
Pump 25 mins pre
Nitro immediately pre
45 g whey, 3 g CEE post

Pizzalamp
06-02-08, 11:46 pm
sick workout

never.satisfied
06-03-08, 3:51 am
here's a journey of a legend :D ..kp it up bro ..i'll be here often

zanderfever
06-03-08, 7:34 am
sick workout

Thanks, Pizza


here's a journey of a legend :D ..kp it up bro ..i'll be here often

Haha! I wouldn't say i'm a legend, not by a longshot. Appreciate the kind words though. Its good to see you here and i'm looking forward to you popping in

BiG in NYC 823
06-03-08, 12:56 pm
keep your head in the game and eye on the prize..You are doing very well, in terms of your workouts and intensity...so don't stray from it..

zanderfever
06-03-08, 3:43 pm
keep your head in the game and eye on the prize..You are doing very well, in terms of your workouts and intensity...so don't stray from it..

Thank you. Hey, any desire to deadlift on wednesday? I'm doing back and i'm going to deadlift again.

BiG in NYC 823
06-03-08, 4:17 pm
Thank you. Hey, any desire to deadlift on wednesday? I'm doing back and i'm going to deadlift again.

like tomorrow? lol

zanderfever
06-03-08, 9:39 pm
like tomorrow? lol

yep :D

RooRooTJ
06-04-08, 9:29 am
Lookin good Z. Keep it up and keep growin.

BiG in NYC 823
06-04-08, 11:46 am
yep :D

hahaha, I wish bro.

I am currently at work and probably will not get out 'till 6pm. Where at that point, I have to go home and check up on my sick child (son) who is going for an x-ray @ 1pm to ensure that he doesn't have mucus build up and no pneumonia!

I wish I could bro!
During the weekends, I can more likely make it, but weekdays, most likely not, as work and family have priority. That is why i squeeze my workouts during my lunch break..

zanderfever
06-04-08, 1:06 pm
hahaha, I wish bro.

I am currently at work and probably will not get out 'till 6pm. Where at that point, I have to go home and check up on my sick child (son) who is going for an x-ray @ 1pm to ensure that he doesn't have mucus build up and no pneumonia!

I wish I could bro!
During the weekends, I can more likely make it, but weekdays, most likely not, as work and family have priority. That is why i squeeze my workouts during my lunch break..

I'm sorry, I hope your son gets better. It was sort of wishful thinking on my part, weekday and telling you a day before. Ahhh well, we'll figure something out.

zanderfever
06-04-08, 1:06 pm
Lookin good Z. Keep it up and keep growin.

Thanks, Roo. I'm doing my best.

BiG in NYC 823
06-04-08, 2:02 pm
I'm sorry, I hope your son gets better. It was sort of wishful thinking on my part, weekday and telling you a day before. Ahhh well, we'll figure something out.

absolutely, we'll figure something out!

Weekends are best for me, but if there is time during the weekday AND advance "warning/request" then I'll DEF be there..hahaha..

zanderfever
06-04-08, 2:37 pm
absolutely, we'll figure something out!

Weekends are best for me, but if there is time during the weekday AND advance "warning/request" then I'll DEF be there..hahaha..

Sounds good. We'll get something to work

Toni69
06-04-08, 4:23 pm
Standing presses whether you doing them with a BB, DB or smitty is some shit. I throw them in every now and then when I feel like it in place of the normal seated..they do make me feel weak in comparison to the seated presses...LOL

Are you wearing a belt or does that sorta pressin not add too much pressure to your low back? I find once I get heavy enough, obv, the low back starts to take a load on.

You need to try this one rear delt move I do...I have been spreading the word around and its catching on...seated overhead reverse laterals..great for rear and side delts and traps.

zanderfever
06-04-08, 4:51 pm
Standing presses whether you doing them with a BB, DB or smitty is some shit. I throw them in every now and then when I feel like it in place of the normal seated..they do make me feel weak in comparison to the seated presses...LOL

Are you wearing a belt or does that sorta pressin not add too much pressure to your low back? I find once I get heavy enough, obv, the low back starts to take a load on.

You need to try this one rear delt move I do...I have been spreading the word around and its catching on...seated overhead reverse laterals..great for rear and side delts and traps.

I actually don't use a belt for Standing Presses, even for Push Presses. I reserve the belt for heavy Deadlifts, Squats, and rowing motions done after deadlifts.

I'll have to try that rear delt exercise with the long name, haha. Just one question, would the motion for that be -

Bring the DB up with a side lateral
DB staying parallel to the ground, move it into the top of a front raise
move DB back to top of a side lateral
Repeat

Toni69
06-04-08, 5:15 pm
close but no cigar! LOL

seated, take a db in each hand..and not too heavy either. Start with arms overhead, palms facing one another. Slowly bring arms down through the shoulder and traps (your gonna wanna use your biceps but try not to as much), drop the arms down to where you feel the stretch through the delts, where it feels natural, do not go too far down, palms are pretty much facing upward. Pause for a second or 2 and then use the delts and traps to push the weight back to start position. Keep back straight and abs tight throughout the movement.

The arm movement actually looks like a db fly from overhead, but your sitting up.

zanderfever
06-04-08, 10:11 pm
Today was a freaking beautiful day

1 WU set of Pull Ups

Deadlifts
135 x 10
185 x 6
225 x 3 - basically 3 singles with a 2 second rest in between, so k
275 x 3
315 x 2 - failed 3rd rep
335 x 0
335 x 0
335 x 0 - it just refused to go up
315 x 1

Seated Cable Rows
100 x 10 - Close Grip
140 x 8 - Bigger version of close grip cable attachment
200 x 6 - Bigger Bigger version of close grip cable attachment

HS Low Rows
90 x 10
140 x 8
210 x 6 DROP 140 x 6 DROP 90 x 8

BigAnt's style of Lat Pulldowns (CG) SS Hamstring Curls
100 x 10 SS 70 x 10

Sumo Deadlifts SS BigAnt's style of Lat Pulldowns (CG)
135 x 10 SS 100 x 8
185 x 8 SS 100 x 10
225 x 6

Hamstring Curls
100 x 8
100 x 8

Plate Loaded Machine Preachers SS Hamstring Curls
45 x 10 SS 100 x 10
70 x 6 SS 100 x 8

DB Curls
25's x 18

Hamstring Curls
100 x 8

Plate Loaded Machine Preachers
70 x 6

Ok, marathon session today. In and out in 50 minutes. Wasn't to pleased that the 335 wouldn't go up, but I guess thats to be expected after a break from deads. Seems that my lower back is back though, and I am very happy with that. Rests were short and intensity was high. Fast paced domination, haha. I felt good today.

Pump 15 mins pre
Nitro immediately pre
Nitro immediately post
45 g Whey, 5 g CEE 15 mins post

zanderfever
06-04-08, 10:12 pm
close but no cigar! LOL

seated, take a db in each hand..and not too heavy either. Start with arms overhead, palms facing one another. Slowly bring arms down through the shoulder and traps (your gonna wanna use your biceps but try not to as much), drop the arms down to where you feel the stretch through the delts, where it feels natural, do not go too far down, palms are pretty much facing upward. Pause for a second or 2 and then use the delts and traps to push the weight back to start position. Keep back straight and abs tight throughout the movement.

The arm movement actually looks like a db fly from overhead, but your sitting up.

Oh. Weird...

Anyway, i'll have to try that. Sounds like it could be fun.

Sir J-Werk
06-04-08, 10:37 pm
Today was a freaking beautiful day

1 WU set of Pull Ups

Deadlifts
135 x 10
185 x 6
225 x 3 - basically 3 singles with a 2 second rest in between, so k
275 x 3
315 x 2 - failed 3rd rep
335 x 0
335 x 0
335 x 0 - it just refused to go up
315 x 1

Seated Cable Rows
100 x 10 - Close Grip
140 x 8 - Bigger version of close grip cable attachment
200 x 6 - Bigger Bigger version of close grip cable attachment

HS Low Rows
90 x 10
140 x 8
210 x 6 DROP 140 x 6 DROP 90 x 8

BigAnt's style of Lat Pulldowns (CG) SS Hamstring Curls
100 x 10 SS 70 x 10

Sumo Deadlifts SS BigAnt's style of Lat Pulldowns (CG)
135 x 10 SS 100 x 8
185 x 8 SS 100 x 10
225 x 6

Hamstring Curls
100 x 8
100 x 8

Plate Loaded Machine Preachers SS Hamstring Curls
45 x 10 SS 100 x 10
70 x 6 SS 100 x 8

DB Curls
25's x 18

Hamstring Curls
100 x 8

Plate Loaded Machine Preachers
70 x 6

Ok, marathon session today. In and out in 50 minutes. Wasn't to pleased that the 335 wouldn't go up, but I guess thats to be expected after a break from deads. Seems that my lower back is back though, and I am very happy with that. Rests were short and intensity was high. Fast paced domination, haha. I felt good today.

Pump 15 mins pre
Nitro immediately pre
Nitro immediately post
45 g Whey, 5 g CEE 15 mins post

Nice flippin' work Brother! Hey, which one are you in the Philly pics from the last ABC?

zanderfever
06-05-08, 12:14 am
Nice flippin' work Brother! Hey, which one are you in the Philly pics from the last ABC?

I'm the guy in the Yellow Iconic T, a goatee, and in some pictures I have mostly white Schiek Wrist Wraps. Theres a picture with me and Vinny and I have strange smile on my face...yeah, I think that'd be enough for you to tell who I am. I'm also in the NY ABC pics, the one on May 10. Theres a good picture of me in a Black Animal. T and its my PR on Deads with 345 on the bar.

zanderfever
06-05-08, 12:15 am
Nice flippin' work Brother! Hey, which one are you in the Philly pics from the last ABC?

Btw, thanks for popping in. Its good to see you here, haha.

Sir J-Werk
06-05-08, 12:36 am
Btw, thanks for popping in. Its good to see you here, haha.

my pleasure...lol

zanderfever
06-05-08, 5:58 pm
BB Incline Bench
45 x 10
95 x 10
135 x 7 - no spotter, didn't go farther

DB Bench
55's x 10
70's x 8

HS Chest Press
90 x 10
140 x 8
140 x 8

Dips
BW x 7
BW x 6
BW x 5 PAUSE x 2 PAUSE x 1

Chest stretches

Single Arm DB Extensions
15's x 8 es

Plate Loaded Dip Machine
90 x 10
140 x 8
160 x 6

BB French Press
45 x 10
65 x 8
75 x 6 PAUSE x 2 PR

V-Bar Pushdowns SS V-Bar Pressdowns
50 x 10
70 x 6
80 x 4 SS 80 x 3
80 x 3 SS 80 x 3

Triceps Stretches

Abs

Ok, the difference of the pushdowns vs. pressdowns is that my pushdowns are the generic pushdowns, so no need to explain. For the pressdowns I lean way forward so that the cable is basically sliding up and down the side of my neck/traps. I did second part of the two supersets like that, alternating the side of my neck that the cable is on.

zanderfever
06-05-08, 6:02 pm
Pump 15 mins pre
Nitro immediately pre
Nitro before Abs
Nitro immediately post
Whey/CEE 5 minutes post

Went Nitro heavy today.

Also, the last two days in the gym there has been this guy who has talked to me today. Found out his name was Chris and that he's an ex-competitor. He's a cool guy and shared with me that I should do a couple sets of BB rows at the end of my back workouts with a completely parallel to the ground back to help my upper back. I think it makes sense, so i'll be sure to do that in my next back session.

zanderfever
06-05-08, 11:39 pm
I apologize for the terrible quality. Pictures were taken with my phone and I really apologize for the Quad shot. Its really impossible to take a picture of your leg without a mirror and using a phone for a camera. I'm really only slightly happy with the Lat Spread. The Back Double Bi lacks real definition and my waist is just bleh from bulking. I also apologize for the lack of new pictures. Those were the only shots I was able to take. Critiques are welcome and wanted.

http://s293.photobucket.com/albums/mm55/zanderfever/

Angst
06-06-08, 12:17 am
Strong back bro, can't wait to see you can Kyle stand next to each other.

zanderfever
06-06-08, 12:20 am
Strong back bro, can't wait to see you can Kyle stand next to each other.

Thanks, Angst. Why don't we make it sooner than later? School ends for me after next week, so i'll have more time. Granted, i have no idea where Rochest is exactly, but it would be cool to meet up.

Toni69
06-06-08, 4:05 am
I apologize for the terrible quality. Pictures were taken with my phone and I really apologize for the Quad shot. Its really impossible to take a picture of your leg without a mirror and using a phone for a camera. I'm really only slightly happy with the Lat Spread. The Back Double Bi lacks real definition and my waist is just bleh from bulking. I also apologize for the lack of new pictures. Those were the only shots I was able to take. Critiques are welcome and wanted.

http://s293.photobucket.com/albums/mm55/zanderfever/

dont concern yourself too much with the waistline just yet...for most, the abs come in last where with me, my abs are the first thing to come with legs being extremely last. When I say my legs "come in"..LOL..I mean they get hard enough to pull off a show..LOL, they have not split yet..where with you, you can clearly see your legs are beginning to split at the knee there...lucky bastard. LOL

Your back shots are strong and your low back is showing good thickness as you can see your lats separation at the bottom, which is really hard to get to come in. I would like to suggest something though...side and rear delts and traps...need a bit more work to balance it all out and make it golden. Your almost there cause I can see all the work you put into your back.

Dont forget to flex the tri's in that relaxed back shot..I do the same thing unconsciously and I have to really think about my body when in that position and when judges are judging. When Im up there, I have a tendency of flexing the muscles that feel natural to flex...meaning my strong points. I tend to overflex my upper and then forget my hams or calves...and in my case, they need as much flexing work as they can get to make them look somewhat better, LOL.

So dont forget to flex and hold everything cause the judges will be paying close attention to every little detail...so show them all your detail. ;)

zanderfever
06-06-08, 10:27 am
dont concern yourself too much with the waistline just yet...for most, the abs come in last where with me, my abs are the first thing to come with legs being extremely last. When I say my legs "come in"..LOL..I mean they get hard enough to pull off a show..LOL, they have not split yet..where with you, you can clearly see your legs are beginning to split at the knee there...lucky bastard. LOL

Your back shots are strong and your low back is showing good thickness as you can see your lats separation at the bottom, which is really hard to get to come in. I would like to suggest something though...side and rear delts and traps...need a bit more work to balance it all out and make it golden. Your almost there cause I can see all the work you put into your back.

Dont forget to flex the tri's in that relaxed back shot..I do the same thing unconsciously and I have to really think about my body when in that position and when judges are judging. When Im up there, I have a tendency of flexing the muscles that feel natural to flex...meaning my strong points. I tend to overflex my upper and then forget my hams or calves...and in my case, they need as much flexing work as they can get to make them look somewhat better, LOL.

So dont forget to flex and hold everything cause the judges will be paying close attention to every little detail...so show them all your detail. ;)

I'm not really concerning myself with the waistline, more the fact that I just don't like having a big one. Its actually interesting, but Vinny really impressed me with his waistline more than most aspects of his Front Double Bi. He's got a vacuum.

Yeah, you have a point with my side and rear delts. I definately need to bring those up. The traps i'm honestly not so sure, because they stick out of my shoulders a good inch, inch and a half, so maybe its just more lower traps that I need? I don't know, but I thought that on the Lat Spread they looked ok, maybe my eye is just not quite on?

Full body poses are tricky, I have to say that. To get the posing right i'm hoping that once I get about a month out i'll have some access to some form of video recording so that I can put up a video of me doing a Pre Judging routine or something. I'm hoping that maybe tonight i'll be able to get my brother to take some pictures so I can put up more poses.

Heres a question that will be more relevant when i get more pictures up. What should my hand supination position be for the Front Double Bi? Lately i've been doing a Lou Ferrigno-esque Hands 1/2 supinated, but should I use a fully supinated, more conventional hand position? I don't know. I'll get more pictures up.

Toni69
06-06-08, 12:20 pm
Im talking your traps from the back view, not your front view....more shrugs...db shrugs, BB shrugs to the front and to the back (which are trickier). When you do rear poses, your traps should be visible from elbow to elbow....they should be clearly defined across the top of your back. In a rear lat pose, your traps form that triangle through the middle of your back. Traps also separate the rear delts from the upper back..this is why I said your rear delts and traps...side delts are gonna give you more width and a v-tapered look as your back is already pretty wide. The side delt development will finish it off nicely.

Just try different poses and take pics of yourself to see what looks best..we all have different ways of making our bodies look even better..its a visual game we play with our bodies..an illusion..angles are important. Try different poses and make them your own.

zanderfever
06-06-08, 8:08 pm
Im talking your traps from the back view, not your front view....more shrugs...db shrugs, BB shrugs to the front and to the back (which are trickier). When you do rear poses, your traps should be visible from elbow to elbow....they should be clearly defined across the top of your back. In a rear lat pose, your traps form that triangle through the middle of your back. Traps also separate the rear delts from the upper back..this is why I said your rear delts and traps...side delts are gonna give you more width and a v-tapered look as your back is already pretty wide. The side delt development will finish it off nicely.

Just try different poses and take pics of yourself to see what looks best..we all have different ways of making our bodies look even better..its a visual game we play with our bodies..an illusion..angles are important. Try different poses and make them your own.

Thank you, Toni. Thats some good advice. If I can get to the gym today, I'm going to add in some side/rear delt work. I've never known the real "criteria" for traps in real poses, but thats good to know. I will experiment with my posing and get some critiques from Animals.

zanderfever
06-06-08, 11:32 pm
Today's a forced rest day because I couldn't get to the gym. I have a little set of adjustable DBs, BB, and EZ bar in my basement. I could probably get a 90 lb BB max? Anyway, I decided to do a little Squat thing, so I did a few sets with a ridiculously light BB of 5 reps, switch stance, 5 reps, etc. It was kind of fun. Got a good pump.

Pizzalamp
06-07-08, 9:52 pm
Today's a forced rest day because I couldn't get to the gym. I have a little set of adjustable DBs, BB, and EZ bar in my basement. I could probably get a 90 lb BB max? Anyway, I decided to do a little Squat thing, so I did a few sets with a ridiculously light BB of 5 reps, switch stance, 5 reps, etc. It was kind of fun. Got a good pump.

cool

zanderfever
06-07-08, 10:31 pm
cool

Thank you.

zanderfever
06-07-08, 10:40 pm
Worked out with my brother, it was fun.

Reverse Pec Deck
60 x 10
90 x 10
110 x 10
120 x 8
140 x 6
160 x 5 DROP 110 x 6 DROP 80 x 8

Seated Side Laterals
15's x 10
20's x 10
25's x 6 PAUSE x 2
30's x 3 DROP 20's x 6 DROP 10's x 6 - I felt the burn from this for the next 5 mins.

Standing Military Press SS Push Press
45 x 5
65 x 6
95 x 8
115 x 4 SS 115 x 4

BTN Push Press - shoulders were shot by now
135 x 6

BB Front Raises
45 x 6 PAUSE x 4
45 x 8
55 x 6 PAUSE x 2 PAUSE x 2

BB Curls
45 x 10
45 x 8
55 x 8

Trap Bar Shrugs SS Machine Preacher Curl
2 pps x 8 SS 70 x 10
2 pps x 8 SS 70 x 10
2 pps x 8 SS 70 x 10

Trap Bar Shrugs SS Pull Down BTN Curl
2 pps x 8 SS 40 x 10
2 pps x 8 SS 40 x 10

Abs

Today was faaast paced. The burn never stopped and I was drenched stepping out of the gym. The workout was really good and my brother now wants to work out with me a full month to see what will happen. I hope he does. That'll push my workouts to the limit, haha. Nothing like brotherly competition.

Pump 15 mins pre
Nitro immediately pre
Nitro before Abs
45 g Whey, 5 g CEE immediately post

zanderfever
06-07-08, 11:27 pm
1. To be good at the deadlift you must...well....deadlift!

2. You cannot deadlift too often. My best cycles came when I pulled around every other week, but for some reason I got away from that

3. Periodization works!! Despite the nay sayers, it was good enough for Eddy, Kirk, Lamar and thousands of other old schoolers that numbers still stand as all time bests

4. You must factor in heavy squats into what your dl loads should be

5. The reverse hyper is a GREAT piece of gear

6. Bent rows, block pulls and racks, along with GMS are all top DL assistance moves

7. Your last heavy pull should be at least 12-14 days out from the show

8. Practice how you compete! In other words, PRACTICE IN YOUR DL GEAR JUST AS YOU WOULD A BENCH SHIRT! 4-6 workouts each cycle!! The Inzer Fusion is TOP conventional suit right now, with velcro straps.

9. Bands are great for speed training!!

10. Never stop seeking advice from great pullers!

Those are ten of the things I learned. Anyone care to share their list?

Semper Fi

NOTE: FEEL FREE TO PUT THIS IN ANY OTHER PLACE IN THE FORUM AS WELL

futilekyle
06-08-08, 1:37 pm
Intense shoulder workout, keep it up

zanderfever
06-09-08, 9:29 am
Intense shoulder workout, keep it up

Thanks, I will.

futilekyle
06-09-08, 5:59 pm
Whats your weight looking like these days?

Rexor91
06-09-08, 6:08 pm
Hey bra, just stumbled upon your journey here.... excited to see how it all turns out for ya. Cool story too, good luck

zanderfever
06-09-08, 6:09 pm
First off, had some good frustration to workout today. I was at my school gym at 11:30, ready to roll. I can't train until the Trainer is there, but she was supposed to be back at noon, so I said thats fine. Workout starts at 12:30. And this was after a Final. So, all in all, good workout.

Hamstring Curls
50 x 10 - slow
50 x 10 - slow

DB SLDL
30's x 10 slow
30's x 10 slow, partials-bottom stretch up til upperbody is at a 45 degree angle, go back down, slow
50's x 8 - same as above
50's x 10 - same as above

Glute-Ham Raises on Hyperextension
BW x 10
BW x 10
BW x 10

Hamstring Curls SS GHR
70 x 10 - slow
90 x 10 SS BW x 8
90 x 10 SS BW x 8

Hamstring Stretches

Stack Leg Press Calf Raises
110 x 15
210 x 15
290 x 12
350 x 15
350 x 12 DROP 270 x 6 DROP 110 x 6

SM Calf Raises
110 x 15 - slow double bounce in middle, bounce to top, constant tension = 1 rep
200 x 12 - same as above
200 x 15

Calf Stretches

Good workout. Good pump. Good volume. Not much else to say

Supps-

Pump 1 hour pre
Nitro 30 mins pre
Nitro 10 mins pre
Nitro immediately pre
Nitro before calves
45 g whey, 5 g CEE immediately post

The 2 extra nitros were becasue I was hungry...

BiG in NYC 823
06-09-08, 8:14 pm
DEF a lot of Nitros..lol..

that is the worst when you supposed/want to train and you get held up, for whatever reason...to me, it just throws me a little out-of-whack..but glad to hear that you had a good workout..
and i presume that school is almost done? Friday be your last day or earlier?

zanderfever
06-09-08, 8:16 pm
DEF a lot of Nitros..lol..

that is the worst when you supposed/want to train and you get held up, for whatever reason...to me, it just throws me a little out-of-whack..but glad to hear that you had a good workout..
and i presume that school is almost done? Friday be your last day or earlier?

Tomorrow is my last Final. Wednesday be a half day. Thursday is the first day of summer vacation, oh yeeeeeah.

Yeah, I was hungry so I popped the nitros, haha

kcinnitram91
06-09-08, 8:19 pm
Your lifts are still looking strong bud. Sorry I havn't been in to see how your progress has been, I've been pretty busy.

Pizzalamp
06-09-08, 8:21 pm
great workout!!! love me some nitros...pop em like tic tacs

zanderfever
06-09-08, 8:21 pm
Your lifts are still looking strong bud. Sorry I havn't been in to see how your progress has been, I've been pretty busy.

Don't worry about it, K. I posted pictures not to long ago, if you want to see the real progress go there.

BiG in NYC 823
06-09-08, 8:22 pm
Tomorrow is my last Final. Wednesday be a half day. Thursday is the first day of summer vacation, oh yeeeeeah.

Yeah, I was hungry so I popped the nitros, haha

NICE!! Summer VACA!!

zanderfever
06-09-08, 8:22 pm
NICE!! Summer VACA!!

Big, your enthusiasm jumps off the screen in every post.

Toni69
06-10-08, 5:09 am
Tomorrow is my last Final. Wednesday be a half day. Thursday is the first day of summer vacation, oh yeeeeeah.

Yeah, I was hungry so I popped the nitros, haha

Good luck on your final. Mine is next week...

There were days where I felt really tired or really sore and sluggish, like an off day or even after a heavy training day and I would pop a nitro pak and I swear within minutes I would feel a million times better. I love nitro pak...one of the best supps out there by Universal.

zanderfever
06-10-08, 8:48 am
Good luck on your final. Mine is next week...

There were days where I felt really tired or really sore and sluggish, like an off day or even after a heavy training day and I would pop a nitro pak and I swear within minutes I would feel a million times better. I love nitro pak...one of the best supps out there by Universal.

Thanks, and yours to. Nitro is most definately an excellent supplement. I'm thinking about doing an EAA overdose type of thing. Just drink EAA Stack throughout the whole day and see what happens. Your thoughts?

zanderfever
06-10-08, 12:19 pm
Whats your weight looking like these days?

I'm hovering a little over 170


Hey bra, just stumbled upon your journey here.... excited to see how it all turns out for ya. Cool story too, good luck

Thanks, Rexor. Glad your here.

Toni69
06-10-08, 12:24 pm
Thanks, and yours to. Nitro is most definately an excellent supplement. I'm thinking about doing an EAA overdose type of thing. Just drink EAA Stack throughout the whole day and see what happens. Your thoughts?

HAHA! BEEN THERE DONE THAT. LOL

Its expensive but it does seem to do the deed. I dont think its necessary though if your diet is straight, plus with other supps your taking in. When I was on keto...EAA's saved my ass once I got into 0fats and 0carbs.

zanderfever
06-10-08, 12:30 pm
HAHA! BEEN THERE DONE THAT. LOL

Its expensive but it does seem to do the deed. I dont think its necessary though if your diet is straight, plus with other supps your taking in. When I was on keto...EAA's saved my ass once I got into 0fats and 0carbs.

Ok, i don't like the sound of expensive, so i'll try it during my workouts soon and then last couple weeks of the diet i'll do it.

Toni69
06-10-08, 1:13 pm
I say...when you start really losing energy and feeling the wear and tear of the diet...then go for EAA loading...nitro paks are the shit though. Both of these saved my ass in show prep..never failed.

zanderfever
06-10-08, 1:15 pm
I say...when you start really losing energy and feeling the wear and tear of the diet...then go for EAA loading...nitro paks are the shit though. Both of these saved my ass in show prep..never failed.

Ok, thanks. I need to remember that.

zanderfever
06-11-08, 12:49 am
Seated DB Press (first set was standing)
20's x 10
35's x 10
45's x 10
55's x 6
55's x 5
55's x 5 DROP 30's x 8

Seated Side Laterals
15's x 10
20's x 6 PAUSE x 4
20's x 4 PAUSE x 4
20's x 4 PAUSE x 3 PAUSE x 2

Reverse Pec Deck
60 x 10
80 x 10
100 x 10
120 x 8
120 x 6 PAUSE x 3
120 x 7 PAUSE x 3

EZ Bar Front Raise
25 x 10
35 x 10
35 x 10

Machine Shoulder Press
80 x 15 - just a burnout set

V-Bar Pushdowns
20 x 10 - slow, peak contraction
40 x 10 - slow, peak contraction
60 x 10 - slow, peak contraction painful

Seated French Press - Joey D Style, overhead, elbows flared out
45 x 10
65 x 10
65 x 8
75 x 8
85 x 6 PARTIALS x 1
85 x 4 PARTIALS x 2

DB Curls
15's x 10 es - slow, MMC extreme
25's x 10 es - slow, MMC extreme
25's x 10 es - slow, MMC extreme

Cable Curls - straight bar
80 x 10 - slow, MMC extreme
80 x 15 - burnout set

Today was a good day. Everything responded well and I did a brief, intense workout for each muscle group, treated each delt head as a different muscle, just one compound at the beginning. The group who trained at Powerhouse today was insane. I'd say there are 10 or so people who train there who I would jump at a chance to train with them, and only two of them weren't there. Very motivating to say the least, and I do NOT say that lightly.

Supps-
Pump 10 mins pre
Nitro immediately pre
45 g whey/5 g CEE immediately post

BiG in NYC 823
06-11-08, 9:25 am
yo!
Sweet shoulder + arms workout bro!

when you get a minute, PM me the address to the powerhouse gym...I want to see if maybe one weekend I can come down and we'll train together..

zanderfever
06-11-08, 2:06 pm
yo!
Sweet shoulder + arms workout bro!

when you get a minute, PM me the address to the powerhouse gym...I want to see if maybe one weekend I can come down and we'll train together..

Check your PM box

BiG in NYC 823
06-11-08, 4:24 pm
Check your PM box

checked the drive, doesn't seem too bad..we gotta make this happen..

zanderfever
06-11-08, 8:56 pm
checked the drive, doesn't seem too bad..we gotta make this happen..

Thats for damn sure. This weekend maybe? Next?

Sir J-Werk
06-11-08, 8:58 pm
That's one helluva delt, tri, and bi w/o there big man! Nice.

zanderfever
06-11-08, 8:59 pm
That's one helluva delt, tri, and bi w/o there big man! Nice.

Thank you, Sir. It hurt, i'll tell you that much, haha.

Sir J-Werk
06-11-08, 9:28 pm
Thank you, Sir. It hurt, i'll tell you that much, haha.

Yeah, but it's a good hurt! :)

zanderfever
06-11-08, 10:18 pm
Yeah, but it's a good hurt! :)

Damn straight! Haha.

Pizzalamp
06-11-08, 10:22 pm
DAMN!!!!
awesome workout bro...thats pretty impressive!

zanderfever
06-11-08, 10:23 pm
DAMN!!!!
awesome workout bro...thats pretty impressive!

Thanks, i've still got lots of work to do which will hopefully blow where i am now out of the water, haha.

Toni69
06-12-08, 3:51 am
Thats a lot of work..delts and arms, wow. I havent done that yet..I dont think I would hold up. Shoulders with bi's or tri's, but never both for me! LOL..good on you. There have been times though I just felt too damn good and kept goin with my sets, as you did here. Usually I wear myself out by the end of the heavy compounds and Im dragging ass to get in the concentration stuff...which is just as hard to perform cause your doin reps slow and controlled and all that.

I hate arm days or training bi's and tri's together so I rather split em up. Great wo zoolander...;)

hey, your rev pec dec machine...does it have 2 different handle grips? Mine has one high and one low, I use both...they feel different from one another as far as where I feel it in my traps, rear delts, rhomboids, and teres major.

zanderfever
06-12-08, 12:39 pm
Thats a lot of work..delts and arms, wow. I havent done that yet..I dont think I would hold up. Shoulders with bi's or tri's, but never both for me! LOL..good on you. There have been times though I just felt too damn good and kept goin with my sets, as you did here. Usually I wear myself out by the end of the heavy compounds and Im dragging ass to get in the concentration stuff...which is just as hard to perform cause your doin reps slow and controlled and all that.

I hate arm days or training bi's and tri's together so I rather split em up. Great wo zoolander...;)

hey, your rev pec dec machine...does it have 2 different handle grips? Mine has one high and one low, I use both...they feel different from one another as far as where I feel it in my traps, rear delts, rhomboids, and teres major.

Awesome, i've done something you havent :D Anyway, the reverse pec deck has one handle, but it basically has two, since I don't use the handle that your supposed to. Its handles are set so that you use a palms facing grip, but I put my hands on the attachment between the handles and the machines "arms" or whatever that turns and picks up the weights. I don't know if you get that or not, but I make it so that my palms face the floor.

Just so you know, I wouldn't praise my badassness with the delts, tri's and bi's workout since my bi workout was half a workout. I just used a lot of MMC so that the volume would be less.

Zoolander thanks you all! Haha, Vinny'd be happy the name stuck.

BiG in NYC 823
06-12-08, 4:37 pm
Thats for damn sure. This weekend maybe? Next?

What would you be training on Sunday (if you train)?

If not, then maybe we can plan it for next or after the Jersey ABC..

BiG in NYC 823
06-12-08, 4:43 pm
CHECK THIS OUT!!

http://forum.animalpak.com/showthread.php?t=18655

zanderfever
06-13-08, 12:10 am
What would you be training on Sunday (if you train)?

If not, then maybe we can plan it for next or after the Jersey ABC..

Its a rest day, but its easily manipulated to be Chest, back, or arms.


CHECK THIS OUT!!

http://forum.animalpak.com/showthread.php?t=18655

18 and older, unfortunately i have more than a year to go before I can get these promos...

zanderfever
06-13-08, 12:22 am
Was pissed off as FUCK. Beautiful quad workout, was spent by the time calves came around.

Front Squats - Just a warm up
45 x 10
95 x 8
115 x 6

Sumo Squats
135 x 8
185 x 6 - Damn, I need to work on these

Squat Machine
1 pps x 10 - DEEP
70 a side x 4 PAUSE x 4
2 pps x 4 - felt some lower back so stopped immediately

Leg Press
2 pps x 10 - DEEP
4 pps x 10 - DEEP

Wide Stance Leg Press *REST 10 SECONDS* Close Stance Leg Press
4 pps x 8 REST 10 4 pps x 4
4 pps x 6 REST 10 4 pps x 3 PAUSE x 3

Inverted Leg Press - holy shit - JOEY D! THESE ARE THE SHIT
1 pps x 10
2 pps x 10
2 pps x 8
2 pps x 8

Sissy Squats - Joey D's little tweak to my form slaughtered what was left of my quads
BW x 8
BW x 6
BW x 6
BW x 5

Quad Stretches

Seated Calf Raises
45 x 12
45 x 12
45 x 12
70 x 10

Seated Calf Raises - did "4's" - pause at bottom, go up halfway and pause, go to top and pause, go halfway down and pause, each for 1 count meaning 4 = 1 rep
70 x 4
70 x 5
70 x 4 PLUS 5 normal reps

Donkey Calf Raises - Real Donkeys, not the bullshit 45 degree one I used before
200 x 10
300 x 10
350 x 8
390 (Stack) x 8

Standing Calf Raises
120 x 6 - just stopped. I was done



In and out in 50 minutes. Joey D - Thank you for the tips at the Philly ABC. Little late to try them out but they are in for keeps now.

Toni69
06-13-08, 3:40 am
You got it all in this one...front squats, sumo squats (which are awesome for hams and glutes), regular squats, and sissy squats...wow!

I like using my BW as well for the stetch through the quands...but I really like sissy hack squats. You see Milos Sarcev doin them in his 500 rep leg wo (bb'ing.com vid). I actually can do those weighted and its really awkward at first getting your groove with the positioning of your body..you have to see the vid to understand what I mean. Once you get your foot placement and back in check, sissy hack squats are by far one of the best leg exercises I ever done. I cant do them very often with too much weight either...but they are kick ass.

Here is the vid in case you never saw it:

http://thefitshow.tv/remastered/season4/?videoId=348390905

Sir J-Werk
06-13-08, 5:18 am
You definitely weren't messin' around were ya Bro? Nice work.

BiG in NYC 823
06-13-08, 9:43 am
Here is the vid in case you never saw it:

http://thefitshow.tv/remastered/season4/?videoId=348390905

I have seen a piece of his workout and it looked legit! I will have to check this one out in its entirety.

Thanks!

zanderfever
06-13-08, 1:35 pm
You got it all in this one...front squats, sumo squats (which are awesome for hams and glutes), regular squats, and sissy squats...wow!

I like using my BW as well for the stetch through the quands...but I really like sissy hack squats. You see Milos Sarcev doin them in his 500 rep leg wo (bb'ing.com vid). I actually can do those weighted and its really awkward at first getting your groove with the positioning of your body..you have to see the vid to understand what I mean. Once you get your foot placement and back in check, sissy hack squats are by far one of the best leg exercises I ever done. I cant do them very often with too much weight either...but they are kick ass.

Here is the vid in case you never saw it:

http://thefitshow.tv/remastered/season4/?videoId=348390905

Don't worry, I saw it. I'm honestly just scared to try it. I can't do regular Hack Squats because of my back, so i'm hesitant to really try those Hack Sissy's.


You definitely weren't messin' around were ya Bro? Nice work.

Thanks. I was pissed off. The workout helped me, haha.

Pizzalamp
06-14-08, 12:02 am
for someone who was beat by the time u got to calves...thats mighty impressive


great workout bro

zanderfever
06-14-08, 12:03 pm
for someone who was beat by the time u got to calves...thats mighty impressive


great workout bro

Thank you, Pizza.

naturalguy
06-14-08, 5:04 pm
zander, great to see that your going to compete, it's a great experience. You've got a lot of heart and hunger. You know we will be in your corner.

zanderfever
06-14-08, 8:32 pm
zander, great to see that your going to compete, it's a great experience. You've got a lot of heart and hunger. You know we will be in your corner.

Thanks NG. You coming here just goes to show that my corner has more good people then most.

This is actually the first cut that i'm looking forward to...

zanderfever
06-14-08, 8:41 pm
Reverse Pec Deck
60 x 10
80 x 10 - Stopped rear delts here because I remembered that i'll probably be doing back tomorrow, so i'll hit them tomorrow

Standing Side Laterals - couldn't find 20's so I did 1 set of 1 arm standing side laterals to finish
10's x 10
15's x 10

1 arm Standing Side Laterals
25's x 8

Seated Military Press - cut down weight, went all the way down to top of my chest
45 x 10
65 x 10
75 x 10
95 x 8
95 x 6 PAUSE x 2
95 x 6 DROP 65 x 4 DROP 45 x 4

EZ Bar Front Raises
25 x 10
35 x 10
35 x 7 PAUSE x 3

DB Shrugs - pause for 2 seconds at top
35's x 10
60's x 10
75's x 10

Behind the Back SM Shrugs - pause for 2 seconds at the top
1 pps x 10
2 pps x 10

SM Shrugs
2 pps + 25 x 5 (with pauses) + 3 reps (no pauses)

Shrug Machine
3 pps x 10 (with pauses)
4 pps x 8 (1 second pause between each rep)

Seated Calf Raises - form focus, pause at top and bottom
1 plate x 10
1 plate x 10
1 plate x 10
70 x 10
70 x 10
70 x 15

Standing Calf Raises - form focus
120 x 10
120 x 10
120 x 10
120 x 10

Today was very much a squeeze day. Focused on the muscle for just about every rep and i felt it. Good pumps and on each exercise the weight was down.

Supps
Pump 15 mins pre
Nitro immediately pre
45 g whey, 5 g CEE immediately post.

zanderfever
06-15-08, 11:55 pm
I had 25 minutes to workout because the gym was closing. So, rests were nonexistant.

Lat Pulldowns
100 x 10
140 x 10

Big Ant Lat Pulldowns
100x 10
140 x 10

Big Ant Lat Pulldowns SS Lat Pulldowns
140 x 8 SS 140 x 6
140 x 8 SS 140 x 5

Bent Over Rows
135 x 8
185 x 6
185 x 5

HS High Rows
2 pps x 10
3 pps x 8 DROP 2 pps x 6 DROP 1 pps x 8

HS Low Rows
2 pps - 6 reps right arm, 6 reps left arm, repeat 3 times with no rest in between

EZ Bar Curls
35 x 10

DB Curls
35's x 8 each side

Plated Loaded Machine Preachers SS Machine Rows
55 x 8 SS 100 x 10

Machine Rows
150 x 8

Machine Preachers
55 x 10

BB Curls
45 x 10

Rests were between 10 and 45 seconds. Crazy pump, everyhting worked out alright. I'm hoping to have 2 workouts tomorrow. Chest, and Hams/Calves.

Supps
Pump 10 mins pre
Nitro (minus one white pill- dropped it) immediately pre
45 g whey, 5 g CEE post

zanderfever
06-16-08, 12:49 am
I've added three pictures to my photobucket album. Just some of the pictures on my wall that I have. I see them every day and I wake up and look at my favorite, well now 2nd favorite, poster. The "4:27 am...Why am I here?" poster. My first is now my autographed Wrath, House, and Ox poster from the Promo :D




http://s293.photobucket.com/albums/mm55/zanderfever/

This album is also the album I'm using for progress pictures. Hope this is interesting to you guys.

BiG in NYC 823
06-16-08, 11:54 am
Sorry that I couldn't make it down yesterday. As it was MY first Father's Day..i had to be home..lol.

But I'm thinking we can do it this upcoming Sunday..or July 6 - Sunday..b/c the week of June30 - July 4th I will be in California for work!

Awesome work thus far..keep it up!

zanderfever
06-16-08, 7:06 pm
Sorry that I couldn't make it down yesterday. As it was MY first Father's Day..i had to be home..lol.

But I'm thinking we can do it this upcoming Sunday..or July 6 - Sunday..b/c the week of June30 - July 4th I will be in California for work!

Awesome work thus far..keep it up!

Don't worry about it, we'll work something out this Sunday.

zanderfever
06-16-08, 7:14 pm
Lying Leg Curls
60 x 6 - very, very slow

Sumo Deadlifts
135 x 10 - painfully slow
185 x 8 - slow
225 x 5 - slow
275 x 5 PR
295 x 4 PR
315 x 4.2 PR

Lying Leg Curls
60 x 10
80 x 10
100 x 8

DB SLDL
55's x 10 - slow, stretch
75's x 8
75's x 4 - bottom half of ROM, mainly for stretch

Seated Leg Curls
80 x 10
110 x 10
130 x 8
130 x 8

Hamstring Stretches
Popped a Nitro

Incline Bench Press
45 x 11 - slooooooooow
95 x 8 - sloooooow

HS Inc Bench
90 x 10
140 x 8
140 x 8 DROP 90 x 5

HS Bench
90 x 10
140 x 8 DROP 90 x 4

Cable Crossovers
40 x 10 - slow, hold at bottom each rep
50 x 10 - slow, hold at bottom each rep
60 x 7 - slow, hold at bottom each rep THEN IMMEDIATELY 3 normal reps

Chest Stretches

Goooooood pump for my chest, ok for my hamstrings. They don't seem to want to ever get pumped. All in all, probably one of the more water depleting workouts i've had. I drnak 3/4 of a gallon during the workout and didn't have to pee until 20 mins after. Fun story, right? Haha, I sweat so much that after I changed, I sweat through a beater and a shirt. You guys definately enjoyed reading that one, haha.

Supps

Pump 10 mins pre
Nitro immediately pre
Nitro before Chest
45 g whey, 3 g CEE immediately post

zanderfever
06-16-08, 7:33 pm
Supps

Pump 10 mins pre
Nitro immediately pre
Nitro before Chest
45 g whey, 3 g CEE immediately post

I also had Pak post workout as well beause I missed it this morning.

Pizzalamp
06-16-08, 7:38 pm
awesome workout zander

zanderfever
06-16-08, 7:44 pm
awesome workout zander

thanks, Pizza. It felt good.

Toni69
06-16-08, 8:41 pm
Zander, this is a great wo. Chest and hams is a sick combo together...2 large ass muscle groups goin head to head? That's intense for sure. Besides, today was one of my heavy days..next week I lighten up...then after that..im goin for the kill...guess you will have to wait and see.

Awesome work here.

zanderfever
06-16-08, 9:28 pm
Zander, this is a great wo. Chest and hams is a sick combo together...2 large ass muscle groups goin head to head? That's intense for sure. Besides, today was one of my heavy days..next week I lighten up...then after that..im goin for the kill...guess you will have to wait and see.

Awesome work here.

Thanks, it was definitely intense to say the least.

Anticipation is killing me...

:P

Angst
06-17-08, 2:40 pm
Great workout bro, that is an interesting combo indeed, I'll have to give it a try in the future.

zanderfever
06-17-08, 3:21 pm
Great workout bro, that is an interesting combo indeed, I'll have to give it a try in the future.

Thanks, its kind of fun to hit 2 big groups that aren't connected in any way.

zanderfever
06-18-08, 1:41 am
Reverse Pec Deck
60 x 10
80 x 10
100 x 10
120 x 10
140 x 8
160 x 5 DROP 110 x 4 DROP 80 x 5
80 x 15

Seated Side Laterals
15's x 10
20's x 10
20's x 10

Standing Side Laterals
25's x 4 DROP 20's x 4 DROP 15's x 6 DROP 10's x 6

BTN Push Press
135 x 10
155 x 5
185 x 4

BB Front Raises
45 x 10
65 x 3 PAUSE x 3 PAUSE x 3
55 x 10

Standing French Press - Joey D Style
45 x 10
55 x 10
45 x 10

CG Bench
95 x 10
135 x 8
135 x 5 DROP 95 x 5

Reverse Grip EZ Bar Pushdowns
40 x 10
60 x 8
60 x 10

V-Bar Pushdowns
60 x 8
60 x 8
60 x 8

BB French Press SS CG Bench
45 x 10
65 x 10 SS 65 x 6 PAUSE x 3

Tricep Stretches

Good workout. Did shoulders with my brother and it was a good time for both.

Supps

Pump 15 mins pre
BCAA's immediately pre
45 g Whey and 5 g CEE immediately post

zanderfever
06-18-08, 10:43 pm
Squats
45 x 10
95 x 8
135 x 8
155 x 8
185 x 6
205 x 5

Inverted Leg Press
1 pps x 10
2 pps x 10
2 pps +25 a side x 8
3 pps x 8 PR

1 Legged Leg Press Machine
4 plates per leg, 5 reps per leg
4 plates per leg, 4 reps per leg

Sissy Squats
BW x 8
BW x 8
BW x 6

Ass Kickbacks
2 sets each leg, unsure of the weight, 8 reps

Seated Calf Raises
1 plate x 12 - slow, pause at top, pause at bottom
2 plates x 10 - slow, pause at top, pause at bottom
2 plates x 10 - ^
2 plates x 12
2 plates +25 x 10 ^
2 plates +25 x 10 ^ DROP 2 plates x 6 DROP 1 plate x 5

Standing Calf Raises
100 x 8
100 x 6

Great pump, great workout. Soaked to the bone and it felt good at the end. Cant go up stairs right now and its beautiful.

Supps-
Pump 15 mins pre
Nitro immediately pre
EAA's throughout workout
45 g whey post

Pizzalamp
06-19-08, 12:33 am
awesome job...haha cant stand eh...i know the workout was good then!

zanderfever
06-19-08, 1:57 am
awesome job...haha cant stand eh...i know the workout was good then!

Haha. thanks, Pizza

futilekyle
06-19-08, 2:05 am
That was a ton of exercises, how long did it take you?

zanderfever
06-19-08, 2:21 am
That was a ton of exercises, how long did it take you?

I'm not sure, probably 45 minutes? hour? Somewhere around there. I only know that it wasn't over an hour.

Toni69
06-19-08, 4:27 am
You got the right idea on the squats...I follow near the same sorta scheme. Its totally different than what my legs are used and how I always used to train them, and thats the point. Keep upping the ante zander...think out of the box. Even as BB'rs, we have to do things that seems a bit unorthodox within our training to get the results we want and need, especially when planning to step on that stage.

I like how your thinking...now do the work, no rest for the wicked.

zanderfever
06-19-08, 4:58 am
You got the right idea on the squats...I follow near the same sorta scheme. Its totally different than what my legs are used and how I always used to train them, and thats the point. Keep upping the ante zander...think out of the box. Even as BB'rs, we have to do things that seems a bit unorthodox within our training to get the results we want and need, especially when planning to step on that stage.

I like how your thinking...now do the work, no rest for the wicked.

Thanks, Toni. I love Squatting and its good to hear i'm doing stuff right, haha. Your training is quite unorthodox with the sheer variety that you've done. Especially with legs. I saw your post on Hola Bola's journey saying you did them every other day? Damn, that must have been a terrible time for walking.

I can't wait for July 12. Waking up at 4:27 am...

zanderfever
06-20-08, 12:35 am
Its refreshing to have a planned rest day. Been a while. I've decided to let you guys in on a little secret of mine. For my insulin spike post workout, I eat candy :D Haha, its the tastiest insulin spike.

Toni69
06-20-08, 3:30 am
rest days are great...you can just feel your body relax and recover sometimes..like all that tension from training got a massage and now your just chillin...and ready for round 2...LOL

I used to never rest..I would train 7 days a week, just had to train or do cardio everyday. I went at it like that for years..never even took a full rest week from training in years till my third show when I started working with Vinny G. he had to pull teeth to get me to ever rest and it was hard for him cause he was there and I was here. He knew though when I wasnt listening just by viewing my pics that I would send to him. He would know right away body seemed stressed. So, I started listening to all he told me to do (with questions asked always and he hated my questions! LOL), including cheat meals and he can confirm, that was super hard to get me into doin; and it all worked to my advantage ever since. He helped me win my third show, the Bev Francis in NY...so ever since then, his word was gold to me.

As for your question on my next show...yes, sept 2009 most likely. This can very well change, but Im shooting and prepping for this particular show as of now.

zanderfever
06-20-08, 4:05 am
rest days are great...you can just feel your body relax and recover sometimes..like all that tension from training got a massage and now your just chillin...and ready for round 2...LOL

I used to never rest..I would train 7 days a week, just had to train or do cardio everyday. I went at it like that for years..never even took a full rest week from training in years till my third show when I started working with Vinny G. he had to pull teeth to get me to ever rest and it was hard for him cause he was there and I was here. He knew though when I wasnt listening just by viewing my pics that I would send to him. He would know right away body seemed stressed. So, I started listening to all he told me to do (with questions asked always and he hated my questions! LOL), including cheat meals and he can confirm, that was super hard to get me into doin; and it all worked to my advantage ever since. He helped me win my third show, the Bev Francis in NY...so ever since then, his word was gold to me.

As for your question on my next show...yes, sept 2009 most likely. This can very well change, but Im shooting and prepping for this particular show as of now.

Your so lucky to have prepared for a show with Vinny and glad you could squeeze some amusement from him for yourself, haha. I really don't like rest days. I may be more refreshed and all that, etc, etc, but I don't like being out of the gym. Everytime I walk in there I look left and right while i'm walking to the locker room, see whos in there, and get into my gym mentality. Its an off day (in all respects) when i'm not able to get a work out in.

I'm lookinf forward to Sep, 2009 then :)

zanderfever
06-20-08, 10:25 pm
Deadlifts
135 x 10
185 x 8
225 x 6
275 x 5
315 x 5 - couple pauses between last few reps
315 x 2

Bent Over Rows
135 x 6

Lat Pulldowns-done with a different bar. I'm not sure what its called, but it has the grips at the ends going up instead of down like the conventional bar
90 x 8
140 x 8

Wide Grip T-Bar Row
1 plate x 8
2 plates x 6
2 plates x 6

HS Unilateral Rows - not low or high, the one in the middle
2 pps x 6 each arm - 1 arm at a time
3 pps x 6 each arm - both arms, same time

BB Curls- short straight bar
Bar +20 x 10
Bar +40 x 8
Bar +50 x 8

Reverse Pec Deck
60 x 10
90 x 10
110 x 10
110 x 8

BB Shrugs
135 x 10
225 x 8
275 x 6
275 x 5

I wasn't feeling very good entering the gym, so I made up for it by getting the 5th rep on 315 and doing extra bi's, rear delts, and trap work. Twas fun.

Pump 25 mins pre
Nitro immediately pre
EAA's during workout
45 g whey immediately post

zanderfever
06-21-08, 3:14 am
There should be two sets of Seated Cable Rows between the T-Bars and the HS Unilaterals.

eblnyc
06-21-08, 6:41 am
looking strong over here dude...

zanderfever
06-21-08, 1:53 pm
looking strong over here dude...

Thanks, e. But I can't touch those calf raises of yours.

zanderfever
06-21-08, 4:03 pm
Dips
BW x 5
BW x 4
BW x 6
BW x 7

Incline Bench Press - pause at top and bottom, slow reps
95 x 10
135 x 6
135 x 8

Flat DB Bench
50's x 8
50's x 8

HS Chest Press
1 pps x 10
1 pps x 10
1 pps+25 x 7 DROP 1 pps x 5

DB Pullovers
45 x 10
55 x 8

Pec Deck Flye
90 x 10

Abs

I learned something today and that was to never do Dips first. They stretch out my chest to much and I am unable to get the contraction or the MMC that I can usually get with my normal chest workouts, which is usually easy for me to do on Chest day. I was also weakened by an unfornunate amount, seeing as I was hoping to rep out with 155 on Incline bench and at least 70's for the DB Bench. The inability to hit my chest like I normally do also resulted in this being a sort of marathon triceps workout, which is evident by the Pullovers working my tri's mroe than chest

Supps-

Pump 15 mins pre
Nitro immediately pre
EAA's throughout workout
45 g whey post

zanderfever
06-22-08, 3:39 pm
Been a good lifting week. Got to the gym each day I was supposed to and it all worked out well. The highlight of the training week was definately the 5 reps of 315 on deads.

Fun little story that I never mentioned-Earlier in the week I saw a guy get rejected by a girl in the middle of the gym. It amused me. I rejected the urge to tell the guy to stop trying to get ass and get back to work. Its a gym, focus on the weights.

futilekyle
06-22-08, 6:51 pm
Yea I know what your saying, they'll be some super hot older woman with a sports bra and spandex on , walking around loving all the attention and all the guys in the room will go talk to her for 10 minutes in between sets.

zanderfever
06-22-08, 8:13 pm
Yea I know what your saying, they'll be some super hot older woman with a sports bra and spandex on , walking around loving all the attention and all the guys in the room will go talk to her for 10 minutes in between sets.

Haha! Unfortunately, the only person in my gym who does that is a guy... My gyms pretty hardcore. Usually everybody sticks to themselves, excluding this group of powerlifters.

Pizzalamp
06-22-08, 10:33 pm
Dips
BW x 5
BW x 4
BW x 6
BW x 7

Incline Bench Press - pause at top and bottom, slow reps
95 x 10
135 x 6
135 x 8

Flat DB Bench
50's x 8
50's x 8

HS Chest Press
1 pps x 10
1 pps x 10
1 pps+25 x 7 DROP 1 pps x 5

DB Pullovers
45 x 10
55 x 8

Pec Deck Flye
90 x 10

Abs

I learned something today and that was to never do Dips first. They stretch out my chest to much and I am unable to get the contraction or the MMC that I can usually get with my normal chest workouts, which is usually easy for me to do on Chest day. I was also weakened by an unfornunate amount, seeing as I was hoping to rep out with 155 on Incline bench and at least 70's for the DB Bench. The inability to hit my chest like I normally do also resulted in this being a sort of marathon triceps workout, which is evident by the Pullovers working my tri's mroe than chest

Supps-

Pump 15 mins pre
Nitro immediately pre
EAA's throughout workout
45 g whey post
i hear ya on the dips first...ive done that before

zanderfever
06-22-08, 11:15 pm
i hear ya on the dips first...ive done that before

Its really dissapointing when stuff like that happens. But its good to learn new things. I"m not regretting that workout.

zanderfever
06-23-08, 2:14 pm
Lying Hamstring Curls
60 x 10
80 x 10
100 x 12

Sumo Deadlifts
135 x 8
185 x 6
225 x 2
275 x 5
295 x 3
315 x 1 TAKE OFF 1 PPS 225 x 3

Seated Hamstring Curls
60 x 12
80 x 12
100 x 15

DB SLDL
55's x 10
70's x 8

Good Mornings
45 x 10
45 x 8
65 x 8
65 x 7
65 x 8

Standing Calf Raises - Almost every set had a different foot position than the last
60 x 20
80 x 12
80 x 12
100 x 1
100 x 12
120 x 12
120 x 12

Leg Press Calf Raises - Almost every set had a different foot position than the last
3 pps x 15
3 pps x 12
3 pps x 12
3 pps x 10

The workout today was decent. The hamstring stuff didn't feel quite right, but its getting better. On my next Ham Day i'm going to put the Sumo Deads last and see if that helps to pre fatigue the hamstrings for that movement so that I can hit less lower back and more hams. On a different note, I like the Good Mornings. They're difficult and fun to do, so I think i'll start putting them into my back days. Hopefully, they'll be what my lower back needs.

Supps-
Pump 20 mins pre
Nitro immediately pre
EAA's throughout workout
45 g whey immediately post

zanderfever
06-24-08, 7:55 pm
The other day I picked up a 2008 calendar and I just finished going back through my journey so that I can write what I worked on the exact date on this new calendar. Taking a look at it I can see how spaced out my workouts have been in a much easier way than looking back through my Journey.

Theres a picture of the first page in here-


http://s293.photobucket.com/albums/mm55/zanderfever/


Now, in looking back I have seen everything in this journey and that has told me I have to do something.

THANK YOU

Haha, thanks Sir J! I went back into your journey to figure out the madness that it takes to do that.

Now, in all seriousness, I begin my pre contest diet in 18 days. So far, you guys have made this part of the journey easy for me and I appreciate with everything that I have.

Toni-Looking back, you've been more helpful than I could possibly have imagined. DB SLDL, Good Mornings, other tidbits of information are greatly appreciated. Its an honor to have you here and see that you've got my back.

BIG-345 Deadlift. I can't really thank you for anything as much as that. Meant a lot to me and I don't think i've hit that ever since i had you and nrk pushing me for it.

Sir J-You get two thank yous, haha. Your volume training. I feel that I need to surpass it in my workouts, and thank you for that.

futilekyle-i'll be up against you on that stage come November 15. I wish you luck.

Pizzalamp-you've been following this journey and piping in. Thanks for that, its good to see you've got your eye on me.

BigAnt-Nobodys offerred to help me backstage. You've been great to me ever since day 1 and what you've told me has stuck. Thank you. Your a great person to learn from.

Joey D! - Inverted Leg Press, improving Sissy Squats, giving me a long ride, teaching me a lot in very little time, etc etc. May 10 was a good day. Meeting you, Ant, BIG, DaveK, and everybody else made me begin this journey early. Can't wait until the next time I see you and definately can't wait for Squat School!


I'm running out of time, but thank you to you guys who've posted and support me-

The Epidemic
Angst
kcinnitram91
never.satisfied
JMC
RooRooTJ
eblnyc
Rexor91
naturalguy
blueIMlifter
DaveK
French57

futilekyle
06-24-08, 9:55 pm
Of course , thanks for all the support through my journey

zanderfever
06-25-08, 1:20 am
Reverse Pec Deck
60 x 10
80 x 8
100 x 6 PAUSE x 4
120 x 8

Seated Side Laterals
15's x 10
20's x 10
20's x 10

Bent Over Lateral Raises
20's x 10
20's x 10

Seated Side Laterals
20's x 10

Seated BTN Press - FULL Range of Motion, some reps touched my traps, all within an inch or two of lockout
45 x 10
65 x 10
95 x 8
115 x 8 PR-especially with the range of motion

HS Shoulder Press
1 pps x 7
1 pps+10 x 8

DB Front Raises
15's x 16
15's x 20

Attempted shoulder stretches

V-Bar Pushdowns
20 x 10
30 x 10
40 x 10
50 x 10
60 x 10

Tricep Dip Machine
1 pps x 10
1 pps+25 x 10
1 pps+25 x 8

Overhead EZ Bar Extensions
55 x 10
85 x 4 - Bothered my wrist, so stopped early
85 x 5 - Bothered my wrist, so stopped early

1 arm pushdowns
20 x 10 each arm
30 x 10 each arm

1 arm reverse grip pushdowns
30 x 8 each arm
30 x 10 each arm

Abs

Ab stretches, Triceps stretches

Good workout today, excluding the little bit of wrist pain.

Supps-
Pump 20 mins pre
Nitro immediately pre
EAA's throughout workout
45 g whey immediately post

zanderfever
06-25-08, 1:20 am
Of course , thanks for all the support through my journey

anytime, its always good to know who your competing against :D

Toni69
06-25-08, 4:16 am
wow time flies...and no need to thank me for anything. Its my pleasure to keep tabs on you! LOL

You are a great guy and I know your going to do very well in this show. I always got your back. I wish I can physically be there to support you at your show, but Im here cheering you on.

So 18 days to go...and a quote for you:

“The spirit is the true self. The spirit, the will to win, and the will to excel are the things that endure and the man who can drive himself further once the effort gets painful is the man who will win.”

mcbeast
06-25-08, 11:53 am
Itchin for 550,need to catch up on some food and sleep.Been goin thru alot lately,what will you be warming up with before you try 365?

zanderfever
06-25-08, 11:58 am
Itchin for 550,need to catch up on some food and sleep.Been goin thru alot lately,what will you be warming up with before you try 365?

135, 225, 275, 315, ATTEMPT 365 depending on how i'm feeling. Also, some pull ups with the first few sets.

Sorry to hear shits been going on with you, but i'm glad you stopped by here.

zanderfever
06-25-08, 12:02 pm
wow time flies...and no need to thank me for anything. Its my pleasure to keep tabs on you! LOL

You are a great guy and I know your going to do very well in this show. I always got your back. I wish I can physically be there to support you at your show, but Im here cheering you on.

So 18 days to go...and a quote for you:

“The spirit is the true self. The spirit, the will to win, and the will to excel are the things that endure and the man who can drive himself further once the effort gets painful is the man who will win.”


Haha, I think your mixing stuff up. The pre contest diet is what starts in 18 days. The 2 contests are November 1 and November 15. Don't worry, i'll be pushing you to get there :D

Toni69
06-25-08, 12:08 pm
I cant think straight anymore..I have way too much crap goin on...well, the quote is a good one anyway! LOL

any special food orders over the next 18 days? LOL

hey..I may just be attending your show afterall! yipppeee!

mcbeast
06-25-08, 12:19 pm
Want me to aim for pr first?

The Epidemic
06-25-08, 6:36 pm
18days??

blueIMlifter
06-25-08, 9:03 pm
best of luck man. you got a lot of ppl to support you here.

i just did my 1st show on saturday...here are a few tips for ya

-you're never lean enough, dont ever skip a cardio session
-dont cheat on the diet...goes along with the first tip
-keep your head on straight, the last few weeks really mess with you
-make sure to ask questions to ppl on here
-have a game plan for the last week way ahead of time
-make sure to shave that thursday to make sure no hair is grown back before you put on the pro-tan


hope some of this helps man. if you got any other questions hit me up and i'll do my best to answer them. stay the course man!

zanderfever
06-25-08, 11:09 pm
I cant think straight anymore..I have way too much crap goin on...well, the quote is a good one anyway! LOL

any special food orders over the next 18 days? LOL

hey..I may just be attending your show afterall! yipppeee!

Haha, I see sleeping on the floor is getting to you. Hmmm...I don't know what i'm going to have for a special meal... I'll let you guys know when I find one. Can't wait to see a crowd of Animals at the competition. Going to be awesome.


Want me to aim for pr first?

We'll play it by ear. Whoever gets to the attempt first will get there first. Doesn't matter.


18days??

18 days of bulking and then the pre-contest cut starts.


best of luck man. you got a lot of ppl to support you here.

i just did my 1st show on saturday...here are a few tips for ya

-you're never lean enough, dont ever skip a cardio session
-dont cheat on the diet...goes along with the first tip
-keep your head on straight, the last few weeks really mess with you
-make sure to ask questions to ppl on here
-have a game plan for the last week way ahead of time
-make sure to shave that thursday to make sure no hair is grown back before you put on the pro-tan


hope some of this helps man. if you got any other questions hit me up and i'll do my best to answer them. stay the course man!

Hey, how'd you do on the show? Congrats for even stepping on the stage.

Thanks, I appreciate the tips. I'll do my best to get all of them right and I am not planning on skipping meals, cardio, training, or sleep. I've been asking around and trying to learn everything I can, especially about the last week.

zanderfever
06-25-08, 11:19 pm
Smitty Squats - deeeeeep
65 x 10
105 x 10
155 x 8
195 x 5
215 x 6
245 x 3 - PR

BB Lunges
Short bar + 10's lunged around the gym
Short bar + 25's lunged probably 50 feet and back
Short bar + 35's lunged probably 50 feet and back

Leg Extensions
50 x 12
90 x 12
150 x 10
170 x 8 DROP 110 x 4
210 x 6 DROP 170 x 4 DROP 130 x 2

Smitty Calf Raises - Feet on two 25's for more ROM
105 x 20
155 x 18
195 x 12
265 x 10
265 x 8
265 x 12
265 x 12 PR

Not to bad of a workout. Rests were long as hell because I was working out with two friends who don't really lift. Trying to get them into the Iron game. They didn't do to badly but they talked a lot. The gym was terrible though. Worst i've ever seen. They had a bunch of bad machines, DBs that went up to 85 and 2 Smith Machines.

THERE WAS NO SQUAT RACK
THERE WAS NO BENCH STATION
THERE WERE NO BARBELLS

I don't know how there can be a gym with no bench station. It makes no sense when the majority of people just want to bench all day. So, I was unable to do Barbell Squats like I was hoping to. But the workout wasnt to bad.

Supps-
Pump 10 mins pre
EAA's throughout workout
45 g Whey immediately post

Angst
06-25-08, 11:56 pm
I see the you're making the most out of what that gym had to offer, good work bro

zanderfever
06-26-08, 3:00 am
I see the you're making the most out of what that gym had to offer, good work bro

Thanks, Angst. I try.

mcbeast
06-26-08, 10:52 am
Why smith? Great workout regardless.Lovin the lunges,try em outside in 100 degrees,haha.

zanderfever
06-26-08, 11:04 pm
Why smith? Great workout regardless.Lovin the lunges,try em outside in 100 degrees,haha.

Because, believe it or not, the gym I was at didn't have a Squat Rack, or even a barbell. 100 degree lunges sounds awesome, haha.

zanderfever
06-26-08, 11:14 pm
Flat DB Bench
40's x 10
55's x 8
65's x 8
65's x 8

Incline BB Bench
115 x 10
135 x 6
135 x 8

HS Bench Press
1 pps x 10
1 pps+25's x 4 PAUSE x 4
1 pps+25's x 6 DROP 1 pps x 5

Cable Crossovers
50 x 10
70 x 10

Low Pulley Cable Crossovers
70 x 8
70 x 10

Chest Stretches - Pump wasn't good enough for these to work well

Machine Side Laterals SS Machine Front Raise (Hammer Grip)
50 x 10 SS 50 x 10 per arm
50 x 10 SS 50 x 10 per arm

Ok, workout. My last 2 chest workouts have been disappointing, but next time I'll hit harder and get it.

Supps-
Pump 10 mins pre
Nitro immediately pre
EAA's throughout workout
45 g whey immediately post

zanderfever
06-27-08, 6:33 pm
Using this new split I have realize a few things. One, is that my legs respond well to being worked twice a week. Two, my chest, back, and biceps have not been worked enough. In light of this, my split is going to change into this-

1 Back, Hams, Traps
2 Chest, Triceps, Biceps
3 Quads, Calves
4 REST
5 Chest, Back, Calves
6 Delts, Biceps, Triceps
7 Rest

mcbeast
06-27-08, 8:08 pm
Nice work here dude

zanderfever
06-27-08, 8:31 pm
Nice work here dude

Thanks, excessive. I'm looking forward to tomorrow. Should be fun.

eblnyc
06-27-08, 10:05 pm
great stuff zander..

zanderfever
06-27-08, 10:23 pm
great stuff zander..

Thanks, e

zanderfever
06-28-08, 8:23 pm
Jersey ABC, Back and Traps

Deadlift - with Excessive Endorphins and The Epidemic
135 x 8 - freaking slow
225 x 5 singles (2 seconds of pause with bar set on floor between each rep)
315 x 3 singles
365 x 1 PR this rep took about 4 seconds to complete. Painful but good.

Curved Smith Machine Rows - with The Epidemic
1 pps x 8
1 pps x 8
1 pps x 8

1 Arm Rows - with Joey D
70 DB x 10 per arm
70 DB x 8 per arm
70 DB x 7 per arm

Underhand Pulldowns- - with Joey D
unsure of weight
100 x 10 - slow, squeeze
120 x 10 - squeeze
100 x 10 - REAL squeeze, REAL slow

Seatd Cable Rows
100 x 10 - slow, squeeze
120 x 10 - slow, squeeze
110 x 10 - sloooow, squeeeze

BB Shrugs alternating with Behind The Back BB Shrugs
135 x 8 135 x 6
225 x 6 225 x 6

DB Shrugs
90's x 8 - hold at top
90's x 10 - hold at top


GREAT workout. Great pump, great people. Got some tips from someone, i'm sorry to say that I forget his name. Big guy though. Knew his shit and he's a powerlifter. The Epidemic was a big guy to. To bad he injured his abs a little bit. Excessive Endorphins, damn. Hes another young guy in this game and he's deadlifting upwards of 500.

Joey D! Excellent going with him. This guy has my respect and I appreciate everything he does for me. Great workout, really torched me. Put the squeeze on.

Excessive Endorphins, NaturalGuy, and others helped to push me for that 365. Couldn't take my own belt off from that rep. It was beautiful.

Supps-
Pump 5 mins pre
Nitro immediately pre
EAA's throughout
45 g whey, 3 g CEE immediately post

Pizzalamp
06-28-08, 8:30 pm
awesome...sounds like a great day

zanderfever
06-28-08, 8:34 pm
awesome...sounds like a great day

Oh, it was incredible. G Diesel was there, NaturalGuy, Joey D, Enforcer, there were a bunch of big bodybuilders in the gym to. Truly hardcore gym. Equipement was old and they even had a Smith Machine old enough that it had 2 bars. Loved it.

Rexor91
06-28-08, 8:49 pm
Oh, it was incredible. G Diesel was there, NaturalGuy, Joey D, Enforcer, there were a bunch of big bodybuilders in the gym to. Truly hardcore gym. Equipement was old and they even had a Smith Machine old enough that it had 2 bars. Loved it.

Nothing beats a true old school gym, I'm still looking for one of those old school verticle plate loaded leg press

zanderfever
06-28-08, 8:49 pm
Interesting little tidbit- I (literally) had a skin-splitting pump. Just saw that I ripped my stretch marks a little bit more from todays pump

zanderfever
06-28-08, 8:51 pm
Nothing beats a true old school gym, I'm still looking for one of those old school verticle plate loaded leg press

Oh, those are the shit. When you do find one, heres a little tip that Joey D showed me. Instead of having your arms at your sides on the floor or something, put them in between your legs. It'll look and feel a little awkward at first, but your range of motion will be increased a fair amount.

Rexor91
06-28-08, 9:03 pm
Oh, those are the shit. When you do find one, heres a little tip that Joey D showed me. Instead of having your arms at your sides on the floor or something, put them in between your legs. It'll look and feel a little awkward at first, but your range of motion will be increased a fair amount.

I'll deff keep that in mind... I've wanted one for a long long time, found one once.... but it wasn't even possible to fix by the looks of it, so I'm keepin' my eyes open

zanderfever
06-28-08, 9:06 pm
I'll deff keep that in mind... I've wanted one for a long long time, found one once.... but it wasn't even possible to fix by the looks of it, so I'm keepin' my eyes open

It'll be worth the wait. Ever since that tip, they've been a staple in my Quad workouts.

mcbeast
06-29-08, 1:02 am
Oh, those are the shit. When you do find one, heres a little tip that Joey D showed me. Instead of having your arms at your sides on the floor or something, put them in between your legs. It'll look and feel a little awkward at first, but your range of motion will be increased a fair amount.

Theres a vert leg press at worlds,Very nice work today alex.that was a great pull!

zanderfever
06-29-08, 12:11 pm
Theres a vert leg press at worlds,Very nice work today alex.that was a great pull!

Thanks. You werent doing to bad yourself. Once you get the food and after Basic, you'll be pulling 600. I noticed that Worlds had a bunch of good equipment.

mcbeast
06-29-08, 1:07 pm
Thanks. You werent doing to bad yourself. Once you get the food and after Basic, you'll be pulling 600. I noticed that Worlds had a bunch of good equipment.

Thanks bro,once im on track im destined for great things.Im anxious to get started

zanderfever
06-29-08, 2:59 pm
Thanks bro,once im on track im destined for great things.Im anxious to get started

Good man. Keep that attitude.

mcbeast
06-29-08, 4:14 pm
Good man. Keep that attitude.

Come to the darkside..cough cough..
;)

Pizzalamp
06-29-08, 9:59 pm
Come to the darkside..cough cough..
;)

stay with bodybuilding...cough cough

eblnyc
06-29-08, 10:37 pm
powerbuilding..hint hint wink wink...

zanderfever
06-29-08, 11:42 pm
Come to the darkside..cough cough..
;)


stay with bodybuilding...cough cough


powerbuilding..hint hint wink wink...

CAGE MATCH TO DECIDE! Haha, i'm bodybuilding in all areas except Deadlifting and Squats, which is quite evident by the fact that I don't like flat bench very much. I'll work on that though. I'm thinking about competing in a deadlifting competition shortly after my bodybuilding competition. I would use the combination of the rebound and the lighter weight for my advantage.

zanderfever
06-29-08, 11:48 pm
Bent Over Lateral Raises
10's x 10
20's x 8
20's x 12
25's x 10
25's x 10

Seated DB Presses- long ROM
30's x 10
40's x 8
50's x 7
45's x 8

Arnold Presses
30's x 8
30's x 8

Up The Rack Laterals
10's x 10 SS 15's x 8 SS 20's x 6
10's x 8 15's x 6 SS 20's x 5

BB Front Raises
25 x 10
25 x 10
25 x 10

V-Bar Pushdowns
37.5 x 12
50 x 10
75 x 6

Dips - stayed as upright as possible
BW x 4
BW x 5
BW x 6

BB Curls SS BB Skull Crushers SS CGBP
45 x 6 SS 45 x 10
45 x 8 SS 45 x 10
65 x 6 SS 65 x 8
65 x 8 SS 65 x 8
85 x 8 SS 85 x 2 SS CGBP x 8

Plate Loaded Dip Machine SS BB Curls
1 pps x 8
1 pps+25 x 6 SS 65 x 8
1 pps+25 x 8 SS 65 x 8

Good workout. Felt the burn a lot. My whole back is sore from yesterday and i'm glad that didn't take away from this workout.

Supps
Pump 10 mins pre
Nitro immediately pre
EAA's throughout workout
45 g whey, 3 g CEE post

mcbeast
06-30-08, 12:04 am
Very nice work today,i was supposed to go train with The Epidemic today,but he wasnt feeling well.Ohwel,lol

zanderfever
07-01-08, 12:47 am
Very nice work today,i was supposed to go train with The Epidemic today,but he wasnt feeling well.Ohwel,lol

Damn, well I hope he(you, if you read this, Epidemic) feels better.

zanderfever
07-01-08, 12:51 am
Ok, so there was no way I could workout today. Its the first day of real work. I've been working with Special Olympics kids for about 3 and a half years, give or take and the first day is always an interesting day. 6 weeks of camp. I havent posted today pretty much because I was dead from work. In the morning I had a kid jumping all over me, another kid screaming that he doesnt like camp, another kid hitting the screaming kid, and i'm running around trying to keep everything under control, thats not really working, etc, etc. But, I did get a good cardio session in. We swim everyday in the afternoons and today I had at least 4 campers hanging all over me and having fun because i'm yelling and laughing and being a weirdo running around the shallow end of the pool with a bunch of mentally challenged kids hanging on me. It was fun, i'll admit that. But, after i squat tomorrow I don't think it'll be a fun day in the pool. I did that, took a looong nap when I got home, then watched Saving Private Ryan with my brother and 2 of his friends. Now, i'm off to bed. Again.

mcbeast
07-01-08, 12:53 am
Noble thing of you to work with handicapped individuals,i highly respect that.Rest up.Eat up,kill it tommorow

mcbeast
07-01-08, 12:54 am
Oh,Epidemic is feeling better.Talked to him earlier