Kcinnitram91's Road to the NPC Pittsburgh

[kcinnitram91]

I've spent a lot of my life listening to people tell me I'd never make anything out of myself. To tell you the truth, it bothered me for a long time. Now I could give a fuck less. I'm going to do this competition... and I'm going to win.

It's a little less than a year away and my road starts here. I've got to put on the mass with class, and then I'm going to get shredded to the bone. You know the drill, the road starts here...

[kcinnitram91]

height- 5'11 or 6'0
weight- 225
age- 19

Personal best lifts (when I was 280 and powerlifting):
bench- 325
squat- 475
deadlift- 535

Split:
Day 1- Legs, Calves
Day 2- Chest, Tri's, Front and Side Delts
Day 3- Back, Biceps, Traps, Forearms
Day 4- OFF

I also rotate upper abs/obliques with lower abs every other workout day.

[Hoomgar]

Here for the pain ;)

[kcinnitram91]

This is a general guidline but I can sub other healthy foods in if I like. Examples are yams, steak, ezekial bread, any slow digesting carbs for the most part.

Meal 1:
2 scoops protein
8-16oz 1% milk
fruit

Meal 2:
2 whole eggs
10 egg whites
Animal Pak
1/2 cup oats

Meal 3: PWO shake
3 scoops Torrent

Meal 4:
8oz chicken
2 tspn natty PB
yam

Meal 5:
8oz red meat
1/2 cup oats

meal 6:
8oz chicken or red meat
2 slices ezekial bread

meal 7:
2 scoops whey/soy/casein blend protein
2 tspn natty PB

[kcinnitram91]

Here for the pain ;)

I was hoping you'd be stopping by. Can't express how much I appreciate the support.

[Hoomgar]

I was hoping you'd be stopping by. Can't express how much I appreciate the support.


Wouldn't miss it brother.

[kcinnitram91]

Incline Hammer Press:
101x12
191x12
241x12
281x9
281x8

Flat Dumbell Bench:
80x15
90x12
100x10
100x10

Steep Incline Dumbell Bench:
50x12
60x12
70x10
70x10

Steep Incline Dumbell Flys:
35x12
40x12
45x10
45x10

Machine Flys:
145x12
170x10
190x10
190x10

Cable Flys: (this thing was f'ing hard as hell)
42.5x10
42.5x10
42.5x10

Dumbell French Presses:
100x10
100x10
100x10
100x10

Bodyweight Dips:
failure
failure
failure
failure

Straight Bar Press Downs:
85x10
85x10
85x10
85x10

Military Press:
160x10
175x10
190x10
205x8

Side Lateral Raises:
50x10
50x10
50x10
50x10


PWO thoughts: I will be doing a lot more upper chest and flys to help that area. That way when I hit a side chest pose I have the chest thickness I need. I am extremely tired though. This workout was tough as a 2 dollar steak.


Quote of the Day:
"Take the first step in faith. You don't have to see the whole staircase, just the take the first step."
-Martin Luther King, Jr.

[zanderfever]

Hey, i'm in for this ride. Whats your bulking/cutting/pre-contest diet plans for this show and now? A years a ways away and it seems as if your cutting now.

[kcinnitram91]

Hey, i'm in for this ride. Whats your bulking/cutting/pre-contest diet plans for this show and now? A years a ways away and it seems as if your cutting now.

I am bulking right now and this has been by far my most succesful bulk. I have been taking in more fats and less carbs than before. My protein has 30g of carbs per serving and about 10g of healthy fats. I have also bumped up those meals some. That was an old copy that I pasted.

The person I have helping me with my show is very experienced in bodybuilding. Over 15 years of competitive bodybuilding and nationally ranked so I will be bulking until told to stop.

Thanks for your support!

[zanderfever]

I am bulking right now and this has been by far my most succesful bulk. I have been taking in more fats and less carbs than before. My protein has 30g of carbs per serving and about 10g of healthy fats. I have also bumped up those meals some. That was an old copy that I pasted.

The person I have helping me with my show is very experienced in bodybuilding. Over 15 years of competitive bodybuilding and nationally ranked so I will be bulking until told to stop.

Thanks for your support!

Don't worry about. Would you like to share the name of this BB thats helping you out?

[kcinnitram91]

Don't worry about. Would you like to share the name of this BB thats helping you out?

Well there are 2 people helping total. One is overviewing the whole process and helping with posing. The one advising my diet and training is Emily Holder. When I first got started lifting at age 14 and joined a gym she showed me the ropes and how to train. Despite her being a woman, she knows diet more than anyone I've met and can lift more than most men. I have also seen her prep guys before and no one has ever placed below 1st under her supervision. You tube her, I'm sure there will be plenty of vids.

[zanderfever]

Well there are 2 people helping total. One is overviewing the whole process and helping with posing. The one advising my diet and training is Emily Holder. When I first got started lifting at age 14 and joined a gym she showed me the ropes and how to train. Despite her being a woman, she knows diet more than anyone I've met and can lift more than most men. I have also seen her prep guys before and no one has ever placed below 1st under her supervision. You tube her, I'm sure there will be plenty of vids.

Wow, your lucky. I've got...me...yeah...

[deanna7272]

Best of luck, I like your DRIVE...

Stay strong and stay focused, it's a hell of a ride, but it's sooo worth it!

[kcinnitram91]

Wow, your lucky. I've got...me...yeah...

Well I know that there is no one with you in person to answer your questions but if you ever have any, just let me know and I'll run it by her for you. I promise I'll get you your answer as fast as possible.

[kcinnitram91]

Best of luck, I like your DRIVE...

Stay strong and stay focused, it's a hell of a ride, but it's sooo worth it!

Thanks. I know it's going to be hell but I know I'm ready to do it.

[atrain11b]

Would love to compete one day, yet never thought it was for me. I have changed that mindset to, one day I WILL compete. So I plan to follow in hopes of learning something.

I wish you the best of luck, and will provide what support I can. Even if it is just a "Good Job".

[kcinnitram91]

Would love to compete one day, yet never thought it was for me. I have changed that mindset to, one day I WILL compete. So I plan to follow in hopes of learning something.

I wish you the best of luck, and will provide what support I can. Even if it is just a "Good Job".

Well like Frank says, your never going to be ready. You just have to make the decision to do it and not look back. I have to admit that I am nervous beyond belief and I'm a year away. But I'm not going to let it keep me from accomplishing my goals. Glad to have you on board though.

[fatboystick]

Alright Nick...im in bro.....i'll be here in your corner if you need me. I WILL push you when needed...hell, im gonna push you when you dont think you need it...lol. Good luck bro!

[kcinnitram91]

Alright Nick...im in bro.....i'll be here in your corner if you need me. I WILL push you when needed...hell, im gonna push you when you dont think you need it...lol. Good luck bro!

hahaha sounds good. Everyone on needs a good kick in the ass every once and a while!

[kcinnitram91]

Wide Grip Pull Ups: (I tied weight to myself after a couple sets):
BWx10
BWx10
25x5
25x5
25x5
25x5
BWx10

Roman Deadlifts:
135x15
185x12
225x10
225x10

Hammer Strength Overhand Row:
145x10
175x10
190x10
205x10

V-Grip Pull Down:
160x10
175x10
190x10
190x10

Neutral Grip Lat Pull Down:
160x10
175x10
190x10
205x10

Barbell Curls:
45x10
65x10
85x10
105x10
125x8

Hammer Curls:
40x12
45x10
50x10
50x10

Rear Lateral Raies:
50x10
60x8
60x8
60x8


PWO thoughts: Overall a real good workout. My pullups really surprised me. I never really pulled that much before. If I keep working hard hopefully I will have some nice detail when it's time to cut.


Quote of the Day:
"If you think you can't, you're right. If you think you can, you're right."
- Ken Hatton

[donoh]

Journeys looking good. Good luck in Pitt. Ill be following along here.

[kcinnitram91]

Journeys looking good. Good luck in Pitt. Ill be following along here.

Thanks bro. Glad to see you joined here at the Forvm.

[kcinnitram91]

Today is an off day so I am just eating plenty of red meat and trying to relax and recover.

[zanderfever]

Hey, whats up with your title "Animal Acolyte"? I haven't seen that before and I just realized it.

[kcinnitram91]

Hey, whats up with your title "Animal Acolyte"? I haven't seen that before and I just realized it.

I'm a rep over at bb.com. I help out over there in what I call "the warzone" with questions, promos, and other things of that nature. I only just recieved the position a couple weeks ago so needless to say I was very excited about the oppurtunity.

Animal Acolyte is the title I was given.

[zanderfever]

I'm a rep over at bb.com. I help out over there in what I call "the warzone" with questions, promos, and other things of that nature. I only just recieved the position a couple weeks ago so needless to say I was very excited about the oppurtunity.

Animal Acolyte is the title I was given.

Thanks. How'd you get to being a rep?

[kcinnitram91]

Thanks. How'd you get to being a rep?

NaturalGuy approached me and asked if I would be interested. I was of course. Other companies will take applications, but Universal picks who they want. When they say they are always watching and keeping an eye out... they really are.

[zanderfever]

NaturalGuy approached me and asked if I would be interested. I was of course. Other companies will take applications, but Universal picks who they want. When they say they are always watching and keeping an eye out... they really are.
Good to know, thanks.

[Hoomgar]

Eating, lifting, eating lifting, sleeping, resting, eating, lifting... is that all that is goin on in here?


;)

[Mr. Dead]

Subbed!!! Can't wait to see how ya do!!!

[kcinnitram91]

Eating, lifting, eating lifting, sleeping, resting, eating, lifting... is that all that is goin on in here?


;)

lol, yeah thats my system.

Subbed!!! Can't wait to see how ya do!!!

Great to have the support of a veteran like yourself!

[Universal Rep]

NaturalGuy approached me and asked if I would be interested. I was of course. Other companies will take applications, but Universal picks who they want. When they say they are always watching and keeping an eye out... they really are.

It's true. They don't publicly solicit for reps. Reps are "invited" personally and privately.


Subbed. Good luck, KC.

[Shaffer_515]

Supped boss....I might be doing this one with ya..I plan on doing the Upper Ohio next year a week before this one....maybe if I stay lean enough I can hold my conditioning another week!...lol when you coming back to the area?

[kcinnitram91]

Supped boss....I might be doing this one with ya..I plan on doing the Upper Ohio next year a week before this one....maybe if I stay lean enough I can hold my conditioning another week!...lol when you coming back to the area?

Hell yeah! I'd be pumped to know someone else who will be competing in it. I'm already back from college. I joined Extreme Fitness up in Robinson.

[Shaffer_515]

Hell yeah! I'd be pumped to know someone else who will be competing in it. I'm already back from college. I joined Extreme Fitness up in Robinson.

Thats a reall cool place man Gary udit runs them...real nice guy!...I am aiming for the upper O..since i am going to have a short offseason and tackle an early show next year...but if i can hold the diet and conditioning I will do the pittsburgh on or take a whole year off and then try it in 2010...

Hit me up sometime on the weekend I will take you up to my gym in wexford (i will text you my number if you need it)

[naturalguy]

Good to see this journey up kc. While preparing for a competition, you will learn a lot about yourself.

[kcinnitram91]

Thats a reall cool place man Gary udit runs them...real nice guy!...I am aiming for the upper O..since i am going to have a short offseason and tackle an early show next year...but if i can hold the diet and conditioning I will do the pittsburgh on or take a whole year off and then try it in 2010...

Hit me up sometime on the weekend I will take you up to my gym in wexford (i will text you my number if you need it)

Either way keep me update on your competitions. I'd like to come if it is somewhat close by.

I still have your number so some saturday we'll have to get together and train.

Good to see this journey up kc. While preparing for a competition, you will learn a lot about yourself.

Thanks NG! I'm sure I'll have my fair share of questions for you. And don't think I don't know about your 2 best poser awards! lol

[naturalguy]

Thanks NG! I'm sure I'll have my fair share of questions for you. And don't think I don't know about your 2 best poser awards! lol

I don't know where you heard about that, it was a long time ago

[Mr. Dead]

I don't know where you heard about that, it was a long time ago

Define "long time ago"... *L*

[Hoomgar]

I don't know where you heard about that, it was a long time ago


There are "few" secrets amongst the brotherhood ;)

LOL!

[naturalguy]

Define "long time ago"... *L*

I am almost embarrassed to say the year.............................................. ................................it was 1991 but hey I ain't as old as BigAnt or Vinny LOL

[Mr. Dead]

I am almost embarrassed to say the year.............................................. ................................it was 1991 but hey I ain't as old as BigAnt or Vinny LOL

1991 I was just getting out of the army, after 5 years... So, that wasn't that long ago... *L*

[Hoomgar]

I am almost embarrassed to say the year.............................................. ................................it was 1991 but hey I ain't as old as BigAnt or Vinny LOL

1991 I was just getting out of the army, after 5 years... So, that wasn't that long ago... *L*


Youngins, the both of ya ;)

[naturalguy]

Youngins, the both of ya ;)

Thats right I can put Hoom in the same category as Vin and BigAnt

[Hoomgar]

Thats right I can put Hoom in the same category as Vin and BigAnt

Uh, that backfired... :|

[kcinnitram91]

Well just so you guys know I was 3 years old then. Sorry I had to do it!

[Hoomgar]

Well just so you guys know I was 3 years old then. Sorry I had to do it!


When I started my first full time job, you were barely 1 year old. That puts things into perspective now doesn't it. Doh!

[kcinnitram91]

I have nothing but respect for you guys.

Oh and naturalguy, regardless of the year you did something that most people don't have the drive or determination to do. Once again nothing but respect.

I will update this with tonight's workout in about 15 minutes.

[kcinnitram91]

ATG Squats:
135x12
185x10
225x10
245x10
275x8
275x8

Leaning Squat Machine:
50x10
140x10
230x10
320x10
410x10
460x6

Regular Sled Press:
50x10
140x10
230x10
320x10
410x10
500x10
590x10
680x10

Leg Extension:
100x10
130x10
145x10
160x10
175x10

Lying Leg Curls:
100x10
130x10
145x10
160x10

Seated Leg Curls:
90x10
130x10
160x10
190x10

Seated Calve Raises:
2 sets toes regular
2 sets toes in
2 sets toes out
1 set burnout regular
all with 3 plates


PWO thoughts:
Another great workout today. I started my new stack of Pak, Pump, M-stak, Omega, Torrent, and Uni-livers so I was pretty excited about that.


Measurements Update:
Calves- +0.9
Arms- + 0.5
Quads- + 3.0 (very surprised by this, 28 inch quads now! )
Chest- +1.1
Shoulders- + 0.8
Waist- 34 inches (pants are fitting a little tight now though)


Quote of the Day:
"Success in life can never be an accident... it is the result of the right decisions at the right time."
-Author Unknown

[BB2K]

Awesome workout big guy. those leg curls must have been killer.

[Hoomgar]

Big volume brother, big volume! Way to lay it out! ATG all the way too baby!

[kcinnitram91]

Awesome workout big guy. those leg curls must have been killer.

yeah all the curls and extensions are tough after the compound exercises.

Big volume brother, big volume! Way to lay it out! ATG all the way too baby!

lol! I've gotten so used to touching my butt to my calves when squatting that I can't squat any other way.

[zanderfever]

Nice workout. Points to you for the A2G squats with 275, damn impressive.

[kcinnitram91]

Nice workout. Points to you for the A2G squats with 275, damn impressive.

Thanks bro. Still working my way back up to where I was when I was 280lbs.

[zanderfever]

Thanks bro. Still working my way back up to where I was when I was 280lbs.

you'll get there.

[Maharg]

Nice squats bro, and you are lucky to have a squat machine, some of those look nice after getting tore up on real squats

[kcinnitram91]

Nice squats bro, and you are lucky to have a squat machine, some of those look nice after getting tore up on real squats

Yeah this new gym has all kinds of great equipment. This leaning squat machine really tears up your hammy's and outer quads.

[Hoomgar]

Yeah this new gym has all kinds of great equipment. This leaning squat machine really tears up your hammy's and outer quads.

Buildin show material right there. Big wide outer leg sweep, deep bulging hamm strings on leg pose. Keep it up my man, you are on the right path!

[kcinnitram91]

Buildin show material right there. Big wide outer leg sweep, deep bulging hamm strings on leg pose. Keep it up my man, you are on the right path!

lol, Trying to get that X frame!

[kcinnitram91]

Incline Barbell Bench Press:
135x12
185x12
225x10
225x10
235x8

Flat Barbell Bench: (pause at bottom)
135x15
185x12
225x10
225x10
245x8

Steep Incline Dumbell Bench: (HUGE increase from last week)
60x12
75x12
85x10
85x10
90x5

Steep Incline Dumbell Flys:
35x12
40x12
45x10
45x10

Machine Flys:
145x12
170x10
190x10
205x10

Cable Flys:
42.5x10
42.5x10
42.5x10

Decline Skull Crushers:
120x10
120x10
120x10
120x10

Bodyweight Dips:
failure
failure
failure
failure

Rope Extensions:
60x10
60x10
60x10
60x10

Military Press:
160x10
175x10
190x10
205x8

Side Lateral Machine Raises:
90x10
90x10
90x10
90x10


PWO thoughts:
I felt like my chest was ripping apart today. Simply put, I am fucking tired!


Quote of the Day:
"Your determination, focus and your relationship with others determine how far you will go in life."
-Osunde Osakpamwan

[Maharg]

Heavy shit man, nice work.

[zanderfever]

Incline Barbell Bench Press:
135x12
185x12
225x10
225x10
235x8

Flat Barbell Bench: (pause at bottom)
135x15
185x12
225x10
225x10
245x8


You make me happy by not putting Flat BB Bench first

[kcinnitram91]

Heavy shit man, nice work.

thanks bro!

You make me happy by not putting Flat BB Bench first

lol, Yeah I was told to do incline first no matter what now. I have to build up that upper chest as much as I can.

[zanderfever]

lol, Yeah I was told to do incline first no matter what now. I have to build up that upper chest as much as I can.

Ahhh, that would explain extreme incline benches

[kcinnitram91]

Ahhh, that would explain extreme incline benches

Yup. Where most teens lack, I want to have a strong point.

[zanderfever]

Yup. Where most teens lack, I want to have a strong point.

I said the same thing not to long ago. One of the reasons my back is my best muscle group

[Hoomgar]

Incline Barbell Bench Press:

Flat Barbell Bench: (pause at bottom)

Steep Incline Dumbell Bench: (HUGE increase from last week)

Steep Incline Dumbell Flys:

Machine Flys:

Cable Flys:

Decline Skull Crushers:

Bodyweight Dips:

Rope Extensions:

Military Press:

Side Lateral Machine Raises:

PWO thoughts:
I felt like my chest was ripping apart today.

Hello volume! Insane bro! Get your aminos :)

[kcinnitram91]

Hello volume! Insane bro! Get your aminos :)

hahaha, i'm hurtin' today

[Hoomgar]

hahaha, i'm hurtin' today

I'd be seriously concerned if you were not!

[Mr. Dead]

Great session!!! Make sure you're getting plenty of water and aminos, to help with the soreness...

[kcinnitram91]

Great session!!! Make sure you're getting plenty of water and aminos, to help with the soreness...

yeah I've been eating so much. I want to be leaner than what I am but I gotta do what I'm told.

[kcinnitram91]

Wide Grip Pull Ups: (I tied weight to myself after a couple sets):
BWx10
BWx10
25x6
25x6
25x6
25x6
BWx10

Roman Deadlifts:
135x15
185x12
225x10
275x10

Hammer Strength Neutral Row:
145x10
175x10
190x10
205x10
225x10

Seated V-Grip Rows:
160x10
175x10
190x10
205x10
225x10
250x10

Lat Pull Down:
160x10
175x10
190x10
205x10

Preacher Curls:
90x10
90x10
90x10
90x10

Seated Alternating Dumbell Curls:
40x12
45x10
50x10

Hammer Curls:
40x12
45x10
50x10
50x10

Seated Shrugs
225x12
225x12
225x12
225x12

Rear Lateral Flys:
115x10
130x10
145x10
160x10
175x10

PWO thoughts: It felt good stretching my chest out some on the pull ups. My lower back has been getting very pumped and my disc has not been hurting me at all. Those Roman Deadlifts are killer on the christmas tree.


Quote of the Day: (A quote to live by)
"Dream as if you'll live forever. Live as if you'll die tomorrow."
-James Dean

[LiftBig315]

Damn man, nice workouts. I think I may have to copy you ;) I like the volume. Keep it up man, you will do awesome!

[kcinnitram91]

Damn man, nice workouts. I think I may have to copy you ;) I like the volume. Keep it up man, you will do awesome!

hahah thanks for your support bro!

[RenegadeRows]

wow kc! massive workout bro! how long did that workout span? 2 hours? maybe a little less?

[kcinnitram91]

wow kc! massive workout bro! how long did that workout span? 2 hours? maybe a little less?

1 hour 15 minutes. I tend to move very fast when working out because I work out by myself and I hate taking long rests because I get bored.

[BigAnt]

I've spent a lot of my life listening to people tell me I'd never make anything out of myself. To tell you the truth, it bothered me for a long time. Now I could give a fuck less. I'm going to do this competition... and I'm going to win.

It's a little less than a year away and my road starts here. I've got to put on the mass with class, and then I'm going to get shredded to the bone. You know the drill, the road starts here...

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

Fuck other people..do what you want and what makes you happy...

Just remember balnce!

Wishing you the best in your bodybuildig prep, will be stopping in on ya to check up!

And a trophy tag does not inform who is a winner--dedication-desire-discipline and drive...that is a winner, those traits are burried in you--FOR LIFE!

[purts]

Good luck with your drive, I'll be following this just like I did with your Omega log.

[kcinnitram91]

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

Fuck other people..do what you want and what makes you happy...

Just remember balnce!

Wishing you the best in your bodybuildig prep, will be stopping in on ya to check up!

And a trophy tag does not inform who is a winner--dedication-desire-discipline and drive...that is a winner, those traits are burried in you--FOR LIFE!

Thanks Big Ant. I feel real honored to have your support.

Good luck with your drive, I'll be following this just like I did with your Omega log.

Thanks Purts! Glad to see you joined here at the Forvm as well.

[Mr. Dead]

Damn, bro!!! I got a pump just reading that last session!!!

[kcinnitram91]

Damn, bro!!! I got a pump just reading that last session!!!

hahaha yeah it was tough. I'm glad it's an off day.

[kcinnitram91]

Today was an off day. I'm back to the gym today to do legs tommorow and am really looking forward to it. I finally feel like my legs are getting stronger again after my disc injury.

[zanderfever]

Today was an off day. I'm back to the gym today to do legs tommorow and am really looking forward to it. I finally feel like my legs are getting stronger again after my disc injury.

What happened to your disc? Which disc?

[kcinnitram91]

What happened to your disc? Which disc?

I have a herniated disc in my lower back. I was ejected head first threw a car windshield between my junior and senior year of highschool. The glass scalped part of my head and I had a herniated disc that I didn't know about until a month before I was going to college. I pretty much had to start over completely on all of my lifts and build my strength back up again.

[zanderfever]

I have a herniated disc in my lower back. I was ejected head first threw a car windshield between my junior and senior year of highschool. The glass scalped part of my head and I had a herniated disc that I didn't know about until a month before I was going to college. I pretty much had to start over completely on all of my lifts and build my strength back up again.

Damn. That really sucks. I'm glad youve gotten back and have regained your strength. That takes some real dedication.

[Shaffer_515]

I have a herniated disc in my lower back. I was ejected head first threw a car windshield between my junior and senior year of highschool. The glass scalped part of my head and I had a herniated disc that I didn't know about until a month before I was going to college. I pretty much had to start over completely on all of my lifts and build my strength back up again.

Dang man I feel ya...I have a lower back injury back in 2002 fractured my L1 and L2 vert and blew out the disk in a similar car accident (didnt go through the window thank god)...It messed me up for a bit but I still got in the marine corps after some physical therapy but yeah starting over from scratch sucks man but it makes you stronger physically mentally and spiritually!...

anyhow.....

Your thread is looking good lookin forward to hitting it up with you some time either at an ABC or just meetin up on a weekend...

my Brother in law (the viking looking guy from the first ABC) wanted me to tell you whats up and wishes you luck he just started a diet to loose some weight he is hurting coming down from 275...he is getting up towards 500 on his deads so he is getting happy with his results...

Keep in touch man and keep doing what your doing

Later man
Shaffer

[kcinnitram91]

Damn. That really sucks. I'm glad youve gotten back and have regained your strength. That takes some real dedication.

Yeah well it has given me a chance to work on my form for all my exercises. I figured that if I could not go as heavy on squats anymore, then I would go as deep as physically possible.

Dang man I feel ya...I have a lower back injury back in 2002 fractured my L1 and L2 vert and blew out the disk in a similar car accident (didnt go through the window thank god)...It messed me up for a bit but I still got in the marine corps after some physical therapy but yeah starting over from scratch sucks man but it makes you stronger physically mentally and spiritually!...

anyhow.....

Your thread is looking good lookin forward to hitting it up with you some time either at an ABC or just meetin up on a weekend...

my Brother in law (the viking looking guy from the first ABC) wanted me to tell you whats up and wishes you luck he just started a diet to loose some weight he is hurting coming down from 275...he is getting up towards 500 on his deads so he is getting happy with his results...

Keep in touch man and keep doing what your doing

Later man
Shaffer

Sorry to hear about your accident as well.

Tell him that I said hey also. And also tell him to stick with the diet and it will be worth it and the end.

I'll try and text you sometime this weekend or this week so maybe we can get together next weekend.

[Hoomgar]

What doesn't kill you, makes you stronger. You're living proof K

~peace

Hg

[Mr. Dead]

What doesn't kill you, makes you stronger. You're living proof K

~peace

Hg

Ditto that, bro!!!

[zanderfever]

Yeah well it has given me a chance to work on my form for all my exercises. I figured that if I could not go as heavy on squats anymore, then I would go as deep as physically possible.



Thats an excellent philosophy. Your wise to realize and keep pushing.

[kcinnitram91]

ATG Squats:
135x12
185x10
225x10
245x10
275x8
300x5

Leaning Squat Machine:
50x10
140x10
230x10
320x10
410x10
460x6

Regular Sled Press:
50x10
140x10
230x10
320x10
410x10
500x10
590x10
680x10
770x8

Leg Extension:
100x10
160x10
175x10
190x10
205x10

Lying Leg Curls:
100x10
130x10
145x10
160x10

Seated Leg Curls:
90x10
130x10
160x10
190x10

Standing Calve Raises:
2 sets toes regular
2 sets toes in
2 sets toes out
1 set burnout regular
all with 205lbs


PWO thoughts:
First time since my lower back injury that I have been able to squat 300. I couldn't be happier with my days workout. I feel like theres no stopping me now.


Quote of the Day:
"To accomplish great things, we must not only act, but also dream, not only plan, but also believe."
-Anatole France

[Mr. Dead]

Damn fine leg session, bro!!!

[kcinnitram91]

Sorry about not having updates the past couple days. I was visiting with my brother over the weekend. He is moving soon and I will not be able to see him for almost a year. I'm pretty bummed about it to be honest. I will have updates tommorow.

[zanderfever]

Sorry about not having updates the past couple days. I was visiting with my brother over the weekend. He is moving soon and I will not be able to see him for almost a year. I'm pretty bummed about it to be honest. I will have updates tommorow.

How far away is he moving to prevent you two from meeting up for a year? That truly sucks.

[kcinnitram91]

How far away is he moving to prevent you two from meeting up for a year? That truly sucks.

Hawaii, and I live in Pennsylvania

[Mr. Dead]

Sorry about not having updates the past couple days. I was visiting with my brother over the weekend. He is moving soon and I will not be able to see him for almost a year. I'm pretty bummed about it to be honest. I will have updates tommorow.

Unfortunately, life happens... I know the feeling well... I see my family, maybe once a year... I even went through a 5 year stretch of not seeing any of my family... It sucks...

[zanderfever]

Hawaii, and I live in Pennsylvania

Unfortunately, life happens... I know the feeling well... I see my family, maybe once a year... I even went through a 5 year stretch of not seeing any of my family... It sucks...

I'm sorry guys, I don't really know what its like, but it sounds truly harsh. You always know you have your Animals for support, I hope that counts for somehting

[Hoomgar]

Way to work the wheels bro. Solid as always.



Sorry about not having updates the past couple days. I was visiting with my brother over the weekend. He is moving soon and I will not be able to see him for almost a year. I'm pretty bummed about it to be honest. I will have updates tommorow.

No worries about that. I believe that was the case with most of us as well man.

[BiG in NYC 823]

GREAT work with your leg session bro!!

Keep up with pounding the weights! Solid work

Hawaii, and I live in Pennsylvania

Unfortunately, life happens... I know the feeling well... I see my family, maybe once a year... I even went through a 5 year stretch of not seeing any of my family... It sucks...

Damn fellas, for you guys to not see family for over a year(s) must be rough. I am fortunate enough to have majority of my family within NY and the 5 boroughs.

Well best of luck and stay focused.

[kcinnitram91]

Incline Barbell Bench:
185x12
205x12
225x10
245x8
265x5

Flat Barbell Bench:
185x12
225x10
245x10
245x10

Steep Incline Dumbell Bench:
70x12
75x12
85x10

Steep Incline Flys:
45x10
50x10
55x10

Machine Flys:
190x10
205x10
225x10
245x10
265x10

Cable Flys:
75x10
90x10
90x10

PWO thoughts: Good workout today. I got a lot off of my chest today both litterally and figuratively. I'll let the quote below speak for itself.

Quote of the Day:
"The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go, but two hundred pounds is always two hundred pounds."
-Henry Rollins

[Hoomgar]

200 lbs is always 200 lbs. I love it!

I'm still amazed how you press up more on incline than you do on flat bench bro. Killer Chest session!

Hg

[zanderfever]

Incline Barbell Bench:

265x5

Flat Barbell Bench:

245x10
245x10


200 lbs is always 200 lbs. I love it!

I'm still amazed how you press up more on incline than you do on flat bench bro. Killer Chest session!

Hg

He did more weight, but 5 less reps. If he went 5 reps for both then the Flat BB would've been more

[Hoomgar]

He did more weight, but 5 less reps. If he went 5 reps for both then the Flat BB would've been more

He is also pre-fatigued by the inclines. It amazes me because my incline numbers are way lower than my flat. I do them the same way now for this very reason.

[kcinnitram91]

He did more weight, but 5 less reps. If he went 5 reps for both then the Flat BB would've been more

Yeah I can do more flat benching but I've been really concentrating on my upper chest. Nice catch though!

He is also pre-fatigued by the inclines. It amazes me because my incline numbers are way lower than my flat. I do them the same way now for this very reason.

Thats what I was like for a long time too. My incline numbers were terrible but my flat was good. You just have to work on it like anything else.

[Mr. Dead]

Holy crap, Batman!!! Hell of a session!!! My body's screamin' after reading that!!! Awesome session!!!

[LittleMan55]

Great work out bro! Way to get in a serious chest builder.

[B Con]

Subbed for sure K. Just now found your journey and I wish I woulda found it earlier.

[kcinnitram91]

Close Grip Bench Press:
135x10
185x10
205x10
225x10
245x8 PR
265x5 PR
285x3 PR

Straight Barbell Curls:
45x12
65x10
85x10
105x10
125x10
135x9 PR

Flat Skull Crushers:
120x10
130x10
130x10
130x10

Preacher Curls:
80x10
90x10
100x10

Rope Extensions:
40x10
50x10
60x10
70x10

Hammer Curls: (on each arm)
50x12
55x10
60x8


PWO thoughts: Today's workout was pretty ridiculous. I have never close gripped that much even when I weighed 280 pounds. I am really starting to see myself putting on mass and strength again. I must say that it feels AWESOME!


Quote of the Day:
"So long as there is a breath in me, that long I will persist. For now I know one of the greatest principles in success; if I persist long enough I will win."
-Og Mandino

[kcinnitram91]

Holy crap, Batman!!! Hell of a session!!! My body's screamin' after reading that!!! Awesome session!!!

Great work out bro! Way to get in a serious chest builder.

Yeah I'm pretty sore today. No pain, no gain!

Subbed for sure K. Just now found your journey and I wish I woulda found it earlier.

Thanks for your support bro. I know it is sometimes hard to find peoples logs on here.

[zanderfever]

Close Grip Bench Press:
245x8 PR
265x5 PR
285x3 PR

Straight Barbell Curls:
135x9 PR

PWO thoughts: Today's workout was pretty ridiculous. I have never close gripped that much even when I weighed 280 pounds. I am really starting to see myself putting on mass and strength again. I must say that it feels AWESOME!


Thats a lot of PR...

[naturalguy]

PWO thoughts: Today's workout was pretty ridiculous. I have never close gripped that much even when I weighed 280 pounds. I am really starting to see myself putting on mass and strength again. I must say that it feels AWESOME!


Quote of the Day:
"So long as there is a breath in me, that long I will persist. For now I know one of the greatest principles in success; if I persist long enough I will win."
-Og Mandino

Gotta love that feeling.

Great quote also.

[Hoomgar]

PWO thoughts: Today's workout was pretty ridiculous. I have never close gripped that much even when I weighed 280 pounds. I am really starting to see myself putting on mass and strength again. I must say that it feels AWESOME!



Killin the arms bro! Eat son! It's cool hearing that your coming back up in strength and mass. Keep it clean bro, keep it all clean.

[kcinnitram91]

Gotta love that feeling.

Great quote also.

Yep. I found out that if I surround myself with positive things like motivational quotes, it makes my good days that much better and my bad days not seem so bad.

Killin the arms bro! Eat son! It's cool hearing that your coming back up in strength and mass. Keep it clean bro, keep it all clean.

Yeah it was really hard to see my strength drop that much when I was cutting. It is nice to see myself coming back stronger than what I used to be.

[Mr. Dead]

That seriously had to have been one hell of a pump!!! Congrats on the PR's!!!

[kcinnitram91]

Seated Barbell Military Press:
135x10
185x10
205x10
225x5
225x5

Seated Machine Side Lateral Raises:
110x10
130x10
130x10
130x10

Dumbell Rear Lateral Raises:
40x10
50x10
60x10
65x10
70x10

Neutral Grip Side Lateral Raises:
30x10
30x10
30x10
30x10


PWO thoughts: That was the most I have pressed since I was 280 as well. Strength is still through the roof.


Quote of the Day:
"There are two ways of meeting difficulties: you alter the difficulties, or you alter yourself to meet them."
-Phyllis Bottome

[Mr. Dead]

Seated Barbell Military Press:
135x10
185x10
205x10
225x5
225x5

Seated Machine Side Lateral Raises:
110x10
130x10
130x10
130x10

Dumbell Rear Lateral Raises:
40x10
50x10
60x10
65x10
70x10

Neutral Grip Side Lateral Raises:
30x10
30x10
30x10
30x10


PWO thoughts: That was the most I have pressed since I was 280 as well. Strength is still through the roof.


Quote of the Day:
"There are two ways of meeting difficulties: you alter the difficulties, or you alter yourself to meet them."
-Phyllis Bottome

Awesome session!!! Do you have to walk sideways through doors yet...?

[Hoomgar]

Like a freight train bro...

[kcinnitram91]

Awesome session!!! Do you have to walk sideways through doors yet...?

lol, yeah every once and a while. Sometimes I try and take the wall along with me.

[kcinnitram91]

ATG Squats:
135x12
185x10
225x10
245x10
275x8
300x5

Leaning Squat Machine:
50x10
140x10
230x10
320x10
410x10
460x6

Regular Sled Press:
50x10
140x10
230x10
320x10
410x10
500x10
590x10
680x10
770x8

Leg Extension:
100x10
160x10
175x10
205x10
205x10

Lying Leg Curls:
100x10
130x10
145x10
160x10

Seated Leg Curls:
90x10
130x10
160x10
205x10

Standing Calve Raises:
2 sets toes regular
2 sets toes in
2 sets toes out
1 set burnout regular
all with 205lbs

PWO thoughts: I only had increases of 10lbs on both leg extensions and curls today. I wanted to shoot up again in weight but I guess I'll just keep hammering away at it. Good workout overall though.

Quote of the Day:
"Your living is determined not so much by what life brings to you as by what you bring to life."
-John Homer Miller

[LittleMan55]

Thats one serious leg day bro! ATG is the only way to go!

[Mr. Dead]

Thats one serious leg day bro! ATG is the only way to go!

x2 !!! Bet you'll have a serious case of SUTAS!!!

[Hoomgar]

Thats one serious leg day bro! ATG is the only way to go!

x2 !!! Bet you'll have a serious case of SUTAS!!!



Agreed, full range of motion for the win man.

[kcinnitram91]

hahaha yeah ATG is the only way I know how to squat!

[kcinnitram91]

Hammer Strength Incline Press:
101x10
151x10
191x10
241x10
281x7

Flat Dumbell Bench:
100x10
100x10
100x10
100x10

Steep Incline Dumbell Bench:
70x12
75x12
85x10

Steep Incline Flys:
45x12
55x10
55x10

Flat Machine Flys:
220x10
235x10
250x10

Cable Flys:
42.5x10
42.5x10
42.5x10


PWO thoughts: I got 2 more reps on my last set than I did before. As long as I keep improving, I am happy.


Quote of the Day:
"What would you attempt to do if you knew you would not fail?"
-Robert Schuller

[Mr. Dead]

Improvement is the only way to go...

[B Con]

Damn nice chest day.. way to blast it... and improvement is always a plus... great work!

[kcinnitram91]

Close Grip Bench Press:
135x10
185x10
205x10
225x10
245x10 PR

Straight Barbell Curls:
45x12
65x10
85x10
105x10
125x10
135x10 PR
135x10

Flat Skull Crushers:
120x10
130x10
135x10 PR
135x10 PR

Seated Flat Curls:
40x10
50x10
60x10
70x10
80x10

Rope Extensions:
75x10
90x10
105x10
105x10

Hammer Curls: (on each arm)
50x12
55x10
60x8


PWO thoughts: Arm strength is still going through the roof. Size gains are incredible right now! Oh and I love torrent.


Quote of the Day:
"Start by doing what's necessary, then what's possible, and suddenly you are doing the impossible."
-Francis of Assisi

[Mr. Dead]

Awesome session!!! Great to see the increases!!! BTW, can you put your arms ALL the way down to your sides, or are they too pumped...?

[LittleMan55]

That is one solid arm day bro! Can you move them right now? Did they look cartoonish afterwards?

Congrats on the PR's! 135 on straight bar is a lot of fun huh?

[js71474]

Awesome workouts bro, bet your arms are just hanging right now. I am subbed! Hopefully we can get something going when you come to SC in July.

[kcinnitram91]

Awesome session!!! Great to see the increases!!! BTW, can you put your arms ALL the way down to your sides, or are they too pumped...?

lol, I kind of just rest them on my lats. By the way you are unbelievably quick at the keyboard.

That is one solid arm day bro! Can you move them right now? Did they look cartoonish afterwards?

Congrats on the PR's! 135 on straight bar is a lot of fun huh?

hahaha yeah I just have to watch out for the arm cramps. I get them all the time.

[Mr. Dead]

[QUOTE=kcinnitram91;415231]lol, I kind of just rest them on my lats. By the way you are unbelievably quick at the keyboard.

*L* It's the Animal Cuts, Caffeine, and slow day at work...

[kcinnitram91]

[QUOTE=kcinnitram91;415231]lol, I kind of just rest them on my lats. By the way you are unbelievably quick at the keyboard.

*L* It's the Animal Cuts, Caffeine, and slow day at work...

hahaha yeah I know the feeling only that's me at college

[LittleMan55]

hahaha yeah I just have to watch out for the arm cramps. I get them all the time.

Yeah that will get you every time!

Stupid keto I'm on has me jelous of your Torrent too!

[Hoomgar]

I see the numbers are still going up! Way to press in bro. It has to feel good to keep getting stronger and stronger ;)

[kcinnitram91]

Yeah that will get you every time!

Stupid keto I'm on has me jelous of your Torrent too!

Wait until you get the post cut gains though! When you get off of a cut is when you are most sensitive to insulin, hence the the crazy gains.

I see the numbers are still going up! Way to press in bro. It has to feel good to keep getting stronger and stronger ;)

Nothing feels better than pushing big weight.

[joe-yamma]

yo k, workouts looking good bro.

can i make a suggestion for chest day?
try reversing the HS Incline presses and the DB Bench Presses.

if you do the DB's first, when you are fresh, you can concentrate on really squeezing your pecs
and getting the most out of them (DB's always work great for me on that).

then, you'll be a little fatigued when you get the HS Incline and you can really hit it hard with
much less risk of injury (i.e. dropping weight, getting pinned, etc) since it's a machine.

just a suggestion of something that worked for me.

[kcinnitram91]

yo k, workouts looking good bro.

can i make a suggestion for chest day?
try reversing the HS Incline presses and the DB Bench Presses.

if you do the DB's first, when you are fresh, you can concentrate on really squeezing your pecs
and getting the most out of them (DB's always work great for me on that).

then, you'll be a little fatigued when you get the HS Incline and you can really hit it hard with
much less risk of injury (i.e. dropping weight, getting pinned, etc) since it's a machine.

just a suggestion of something that worked for me.


I'm going to be doing that once I get back to school because they have dumbells that go to 130. At my current gym they only go to 100. Thats why I am doing this. Also I am really trying to improve my upper chest for the side chest pose.

[joe-yamma]

I'm going to be doing that once I get back to school because they have dumbells that go to 130. At my current gym they only go to 100. Thats why I am doing this. Also I am really trying to improve my upper chest for the side chest pose.ah, ok, i see now.
pre-fatiguing with the HS so that you can get the most out of the 100lb db's. good thinking bro.

upper chest is something that i was working on too (before my shoulder surgery).
G's "Inclined to Grow" article/workout from the AOM worked well for me.

[kcinnitram91]

ah, ok, i see now.
pre-fatiguing with the HS so that you can get the most out of the 100lb db's. good thinking bro.

upper chest is something that i was working on too (before my shoulder surgery).
G's "Inclined to Grow" article/workout from the AOM worked well for me.

yeah this gym is not built for guys like us if you know what I mean.

Anything that G writes is usually hard as hell, so maybe I'll check it out. Thanks again.

[joe-yamma]

yeah this gym is not built for guys like us if you know what I mean.
Anything that G writes is usually hard as hell, so maybe I'll check it out. Thanks again.
i hear you homie.
unfortunately, i can't lift anything over a 10lb db right now, so any gym will work for me, haha.

no doubt, G is a mad scientist, hard and smart.
here's a link to that workout:
http://www.animalpak.com/html/article_details.cfm?section=training&ID=230

i usually do Inc DB Press in place of Inc BB Press because i lift alone.
this workout is deadly simple and will crush your upper chest. enjoy.

[kcinnitram91]

i hear you homie.
unfortunately, i can't lift anything over a 10lb db right now, so any gym will work for me, haha.

no doubt, G is a mad scientist, hard and smart.
here's a link to that workout:
http://www.animalpak.com/html/article_details.cfm?section=training&ID=230

i usually do Inc DB Press in place of Inc BB Press because i lift alone.
this workout is deadly simple and will crush your upper chest. enjoy.

sorry to hear about your injury. You still coming up to the Erie ABC?

[LittleMan55]

Wait until you get the post cut gains though! When you get off of a cut is when you are most sensitive to insulin, hence the the crazy gains.


This sounds like a crazy good time to me! I'll take your word on it since I have never done a true "cut" before. I cant wait to grow even bigger!

As for G's inclined to grow work out. Just reading it makes your upper chest scream!

[kcinnitram91]

Standing Military Press: (straight leg)
135x10
145x10
155x10
155x10

Standing Side Lateral Raises:
50x12
55x12
65x8
65x8

Rear Lateral Raises:
70x10
80x8
80x8
80x8

Reverse Flys:
160x10
160x10
160x10

Neutral Grip Front Raises:
35x10
35x10
35x10


PWO thoughts: My rear delts are really starting to improve. I am starting to get that "capped" look that I have been working for.


Quote of the Day:
"Desire is the starting point of all achievement, not a hope, not a wish, but a keen pulsating desire which transcends everything."
-Napoleon Hill

[js71474]

Impressive shoulder work bro. The heavy military's are gettin that growth going. Keep up the heavy weights, looking killer!

[kcinnitram91]

Impressive shoulder work bro. The heavy military's are gettin that growth going. Keep up the heavy weights, looking killer!

yeah I'm really trying to hit em' hard. My arms are one of my stronger points genetically, so I have to crush my shoulders to keep the symmetry.

[Mr. Dead]

Glad to hear that the rear delts are coming in... Those definitely help with the total 3D effect!!! Awesome session!!!

[kcinnitram91]

Glad to hear that the rear delts are coming in... Those definitely help with the total 3D effect!!! Awesome session!!!

thanks man. A lot of it has to do with maturity level as well. I am only 19 and I am aware that it takes time. That doesn't stop me from trying to put em' on quick though, lol.

[joe-yamma]

sorry to hear about your injury. You still coming up to the Erie ABC?i don't think i can make it bro. i was gonna ride up with shaffer.

As for G's inclined to grow work out. Just reading it makes your upper chest scream!no doubt. try it and you'll like it.


PWO thoughts: My rear delts are really starting to improve. I am starting to get that "capped" look that I have been working for.rear delts are commonly overlooked and very imnportant to overall shoulder size.
very cool to see a young bro like yourself realize that.
props to you bro, keep doing what you're doing.

[kcinnitram91]

i don't think i can make it bro. i was gonna ride up with shaffer.

no doubt. try it and you'll like it.

rear delts are commonly overlooked and very imnportant to overall shoulder size.
very cool to see a young bro like yourself realize that.
props to you bro, keep doing what you're doing.

Sorry to hear you can't make it. I'm going to bump the pittsburgh one to see if we can get one together over the summer so we can get together and train again.

[Mr. Dead]

thanks man. A lot of it has to do with maturity level as well. I am only 19 and I am aware that it takes time. That doesn't stop me from trying to put em' on quick though, lol.

But the time and effort you're putting in, will definitely push things along....

[kcinnitram91]

Wide Grip Pull Ups: (lbs tied on)
BWx10
25x8
25x7
25x7
25x7
BWx13

Roman Deadlifts:
135x15
185x12
225x10
275x10

Reverse Grip Hammer Rows:
101x10
191x10
241x10
281x10

Neutral Grip Lat Pulldowns:
220x10
240x10
240x10
240x10

V Bar Seated Rows:
225x10
240x8
240x8

Barbell Shrugs:
225x10
315x10
365x10
365x10
365x8


PWO thoughts: Great workout today. My upper back was pumped as hell!


Quote of the Day:
"Courage is resistance to fear; mastery of fear - not absence of fear."
-Mark Twain

[Hoomgar]

Impressive to say the least bro. My traps are still sore from last night and then I come in here and read that! Ouch!

[kcinnitram91]

Impressive to say the least bro. My traps are still sore from last night and then I come in here and read that! Ouch!

Yeah I'm starting to train them heavier now that I am trying to build more mass and upper back thickness.

[kcinnitram91]

Here is something to get you thinking...

“Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, Who am I to be brilliant, gorgeous, talented, fabulous? Actually, who are you not to be? You are a child of God. Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people won't feel insecure around you. We are all meant to shine, as children do. We were born to make manifest the glory of God that is within us. It's not just in some of us; it's in everyone. And as we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.”

by Marianne Williamson

[kcinnitram91]

Barbell Curls:
45x15
65x15
95x10
115x10
135x10
135x10

Close Grip Bench Press:
135x15
185x10
225x10
245x10
245x10
265x6 drop set 135xfailure

Preacher Curls:
120x10
120x10
120x10
120x10

Seated Dips:
250x10
250x10
250x10
250x10

Hammer Curls:
60x10
60x10
60x10

Tricep Press Downs:
110x10
110x10
110x10


PWO thoughts: Crazy day today. I'm lucky I even had time to post this up.

[LiftBig315]

Nice work man, you are gonna kill at the show. Talk about some nice volume....you get pretty tore up from your workouts? Or has your body pretty much adapted to this style of training?

[kcinnitram91]

Nice work man, you are gonna kill at the show. Talk about some nice volume....you get pretty tore up from your workouts? Or has your body pretty much adapted to this style of training?

yeah I always get really sore. High volume really works well for me. I will lower my reps some in the upcoming weeks to switch it up some. Thanks for your support too!

[LiftBig315]

yeah I always get really sore. High volume really works well for me. I will lower my reps some in the upcoming weeks to switch it up some. Thanks for your support too!

Nice, that is something I like to do as well...I feel like my progress gets a little stagnant if I stay on the same number reps for too long. Well good luck man, and keep it up, I'll keep checkin in.

[kcinnitram91]

Pull Ups: (weighted)
BWx12
25x8
25x8
35x6 PR
35x6 PR
BWx15

Roman Deadlift:
135x15
225x10
275x10
275x10

V bar Lat Pulldowns:
180x10
200x10
220x8
220x8

One Arm Dumbell Rows:
100x60 (on each arm)
100x60 (on each arm)

Behind the Back Shrugs:
225x15
275x12
315x10 PR
315x10 PR
315x10 PR


PWO thoughts: Pretty good workout today. I was working outside all day so I was pretty tired in the gym. I hit some PR's anyway so I guess I can't complain.


Quote of the Day:
"There is no great achievement that is not the result of patient working and waiting."
-J. G. Holland

[B Con]

Solid ass back workout brother. Loving the weighted pull ups and roman deads... get that back HUGE! Congrats on your PRs that is impressive after working outside all day...

[zanderfever]

Are Roman Deadlifts the same thing as Stiff Legged Deads?

[kcinnitram91]

Solid ass back workout brother. Loving the weighted pull ups and roman deads... get that back HUGE! Congrats on your PRs that is impressive after working outside all day...

Thanks bro.

Are Roman Deadlifts the same thing as Stiff Legged Deads?

There are some differences. I can't really explain it over the internet because they are suttle changes. They are a lot safer than straight legs and they isolate the lower back better. You can try looking them up on you tube and see if any vids are out there with good form.

[LittleMan55]

That is one wild back day bro! Def. going to be thicker and wider as a result. Congrats on the PR's!

[Shaffer_515]

solid back work out man your one stong dude!...i like your quotes too!

[kcinnitram91]

That is one wild back day bro! Def. going to be thicker and wider as a result. Congrats on the PR's!

solid back work out man your one stong dude!...i like your quotes too!

thanks guys.

[js71474]

Man you are moving alot of weight, You are going to own your show! Congrats on the PR's, just shows how hard you are working. Good job bro!

[kcinnitram91]

Man you are moving alot of weight, You are going to own your show! Congrats on the PR's, just shows how hard you are working. Good job bro!

thanks man. The pittsburgh is a huge show so I'm going to have a lot of competition. I would like nothing more than to crush everyone when I step on the stage.

[zanderfever]

Thanks bro.



There are some differences. I can't really explain it over the internet because they are suttle changes. They are a lot safer than straight legs and they isolate the lower back better. You can try looking them up on you tube and see if any vids are out there with good form.

Thanks i'll check that out

[kcinnitram91]

Animal Pak
Animal Pump
Animal Nitro
Apple Torrent

The only thing that really changed was the addition of nitro since my m-stak cycle is done. I'll take one pack right before my workout and another with my torrent post workout.

[jhicks3301]

Whats up brother. Just came across this... I'll be following

[kcinnitram91]

Whats up brother. Just came across this... I'll be following

hey whats up! I didn't know you were a member. Your advice is always appreciated and good luck with you show!

[LittleMan55]

Animal Pak
Animal Pump
Animal Nitro
Apple Torrent

The only thing that really changed was the addition of nitro since my m-stak cycle is done. I'll take one pack right before my workout and another with my torrent post workout.

I ran a stack like that this spring, almost identical. You are going to get some amazing results from it!

[Mr. Dead]

Great w/o, and the stack looks solid!!!

[kcinnitram91]

I ran a stack like that this spring, almost identical. You are going to get some amazing results from it!

Yeah I have ran these together before. The only supplements I don't use yet are Test and Stak because of my age.

Great w/o, and the stack looks solid!!!

lol, that was yesterdays workout. I will have todays up later.

[jhicks3301]

hey whats up! I didn't know you were a member. Your advice is always appreciated and good luck with you show!

oh yeah. I just lay low here and gain knowledge haha..

Good luck with yours bro

[Mr. Dead]

lol, that was yesterdays workout. I will have todays up later.

I put that, since I hadn't commented on your back workout... I was playing catch up... *L*

[Hoomgar]

Hittin PR's even when tired. Your Animal instinct comin out bro!

Nice addition of the Nitro to fill the void of the M-Stak. Solid stack.

[kcinnitram91]

Seated Dumbell Military Press:
50x12
60x12
70x10
80x10 PR
90x8 PR
100x3 PR

Dumbell Rear Lateral Raises:
40x10
50x10
60x10
70x10
80x6
10x10

Seated Dumbell Side Lateral Raises:
35x10
40x10
45x10
50x10


PWO thoughts: Today was awesome. It was the first time I have ever military pressed 80's let alone 100's. I really couldn't believe how my strength jumped up so fast.


Quote of the Day:
"When I hear somebody sigh that Life is hard, I am always tempted to ask, Compared to what?"
-Sydney J. Harris

[Hoomgar]

PWO thoughts: Today was awesome. It was the first time I have ever military pressed 80's let alone 100's. I really couldn't believe how my strength jumped up so fast.


What have you been eatin son!? Because that stuff is workin!

[LittleMan55]

What have you been eatin son!? Because that stuff is workin!

no doubt! Great work out bro!!

[kcinnitram91]

What have you been eatin son!? Because that stuff is workin!

lol, I was eating red meat 1-2 times a day but have recently switched over to more fish and chicken. I was told to do this so when I cut down it is not as hard for me to remove the fat in between my muscles. Other than that, I just eat a ton. Right now I'm at about 7000 cals a day.

[Hoomgar]

lol, I was eating red meat 1-2 times a day but have recently switched over to more fish and chicken. I was told to do this so when I cut down it is not as hard for me to remove the fat in between my muscles. Other than that, I just eat a ton. Right now I'm at about 7000 cals a day.

Yea I kind of figured something like that. Lots of fuel = lots of power and growth bro! Keep hittin it.

[Mr. Dead]

Yea I kind of figured something like that. Lots of fuel = lots of power and growth bro! Keep hittin it.

x2!!!

[LittleMan55]

lol, I was eating red meat 1-2 times a day but have recently switched over to more fish and chicken. I was told to do this so when I cut down it is not as hard for me to remove the fat in between my muscles. Other than that, I just eat a ton. Right now I'm at about 7000 cals a day.

I cant wait to be eating like that again. Nothing like growing season!!! Good call on the chicken and fish too. I go in cycles sort of. Since the body adapts to one thing so you have to do another, seems weird that it applies to food too. Or at least it does for me. Keep eating and growing bro!!!

[kcinnitram91]

ATG Squats:
135x10
185x10
225x10
275x10
300x6
315x3

Leaning Machine Squat:
1platex10
2platesx10
3platesx10
4platesx10

Leg Press:
410x10
500x10
590x10
680x10
770x10

Leg Ext.:
175x10
190x10
190x10

Leg Curls:
145x10
160x10
175x10

Standing Calve Raises:
205x10 toes regular
205x10 toes out
205x10 toes out
205x10 toes in
205x10 toes in
115x failure toes regular

PWO thoughts: Today was the first time I have done 315 since my back injury so I was very happy. My form was awesome too. I almost hit my butt off of the ground.

Quote of the day:
"The weak can never forgive. Forgiveness is the attribute of the strong."
-Mahatma Ghandi

[zanderfever]

Leaning Machine Squat:
1platex10
2platesx10
3platesx10
4platesx10


These Leaning Machine Squats, is the machine on an angle and you face the machine?

[kcinnitram91]

These Leaning Machine Squats, is the machine on an angle and you face the machine?

No you actually lean back a little bit. It makes you keep all of your weight on your heels. You reallly feel it in your hammy's and your quad sweep.

[jhicks3301]

nice wheel session bro!

[Mr. Dead]

No you actually lean back a little bit. It makes you keep all of your weight on your heels. You reallly feel it in your hammy's and your quad sweep.

Great session!!! I may have to give those a shot!!!

[kcinnitram91]

Great session!!! I may have to give those a shot!!!

I'll see if I can find a picture to post up of the machine so you can get an idea of what they are like.

[js71474]

Great leg day man! You are really frying the legs, I'm sure you had a pump that wouldn't quit after that, and probably still trying to balance yourself on those shaky wheels. Good job!

[kcinnitram91]

Barbell Curls:
45x15
65x15
95x10
115x10
135x10
135x10

Close Grip Bench Press:
135x15
185x10
225x10
245x10
245x10
265x6
275x5 PR

Incline Curls:
35x10
45x10
50x10

Skull Crushers:
115x10
115x10
115x10
115x10

Hammer Curls:
60x10
60x10
60x10

Tricep Rope Extensions:
40x10
50x10
60x10
70x10

PWO thoughts: Nice pumps and arms are definitely looking thicker. I can tell my shirts are fitting tighter. Still wearing the same waist size as well.

[zanderfever]

No you actually lean back a little bit. It makes you keep all of your weight on your heels. You reallly feel it in your hammy's and your quad sweep.

Oh, cool. I wish my gym had one of those. Those are two areas i'd like to have more of, haha.

[kcinnitram91]

Oh, cool. I wish my gym had one of those. Those are two areas i'd like to have more of, haha.

lol, along with everyone else.

[Mr. Dead]

Great session!!! Hopefully you left enough in your arms to get fork to mouth...? That's a very important exercise...

[kcinnitram91]

Great session!!! Hopefully you left enough in your arms to get fork to mouth...? That's a very important exercise...

hahaha your right. I could always just blend everything together though. hahaha

[BigAnt]

Barbell Curls:
45x15
65x15
95x10
115x10
135x10
135x10

Close Grip Bench Press:
135x15
185x10
225x10
245x10
245x10
265x6
275x5 PR

Incline Curls:
35x10
45x10
50x10

Skull Crushers:
115x10
115x10
115x10
115x10

Hammer Curls:
60x10
60x10
60x10

Tricep Rope Extensions:
40x10
50x10
60x10
70x10

PWO thoughts: Nice pumps and arms are definitely looking thicker. I can tell my shirts are fitting tighter. Still wearing the same waist size as well.

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

VERY SOLID ARM ROUTINE---I do something very similar, your arms must be gorged with blood and ready to burst!

[kcinnitram91]

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

VERY SOLID ARM ROUTINE---I do something very similar, your arms must be gorged with blood and ready to burst!

Thanks bro! Yeah my arms are always easy to get pumped up. I get pumped while carrying groceries, lol. Thats cool that my workout is similar to yours. I must be doing something right then.

[LittleMan55]

Another great arm day bro! Mine is verys similar to it and I continually get results. I would assume the same is happeneing for you.

[kcinnitram91]

Incline Barbell Bench:
135x15
185x10
205x10
225x10
245x10
275x6 PR

Flat Dumbell Bench:
100x10
110x8
120x4
85x15

Steep Incline Dumbell Bench:
75x10
75x10
85x10

Flat Dumbell Flys:
45x10
50x10
60x10

Cable Flys:
7x10
8x10
8x10

PWO thoughts: It was cool to train with a couple of guys. I had fun even though I was dissapointed that more people didn't come. Regardless, I still had a good day.

Quote of the Day:
"Persistence is to the character of man as carbon is to steel."
-Napoleon Hill

[zanderfever]

Incline Barbell Bench:
135x15
185x10
205x10
225x10
245x10
275x6 PR

Flat Dumbell Bench:
100x10
110x8
120x4
85x15

Steep Incline Dumbell Bench:
75x10
75x10
85x10

Flat Dumbell Flys:
45x10
50x10
60x10

Cable Flys:
7x10
8x10
8x10

PWO thoughts: It was cool to train with a couple of guys. I had fun even though I was dissapointed that more people didn't come. Regardless, I still had a good day.

Quote of the Day:
"Persistence is to the character of man as carbon is to steel."
-Napoleon Hill

Damn, i'm sorry I couldn't make it. I tried, but 7 hours is just to much travel time, and thats one way. I'm glad you got a workout in with a PR. My first ABC I destroyed my previous Dead PR by 30 pounds.

[kcinnitram91]

Damn, i'm sorry I couldn't make it. I tried, but 7 hours is just to much travel time, and thats one way. I'm glad you got a workout in with a PR. My first ABC I destroyed my previous Dead PR by 30 pounds.

yeah its cool man. I drove 2 hours and that was far for me, so I couldn't imagine what 7 would be like.

[zanderfever]

yeah its cool man. I drove 2 hours and that was far for me, so I couldn't imagine what 7 would be like.

It would've been train if I could get up there, so I don't even know how that would work.

[kcinnitram91]

Close Grip Bench Press:
135x10
185x10
205x10
225x10
235x10
245x10

Barbell Curls:
65x15
95x12
115x10
125x10
135x10

Skull Crushers:
115x10
135x8 PR
135x8 PR
135x8 PR

Preacher Curls:
115x10
115x10
115x10
115x10

Overhead Dumbell French Presses:
80x10
90x10
100x10

Hammer Curls:
50x10
55x10
60x8

PWO thoughts: I didn't have time to update yesterday because I was hanging out with my brother.

[B Con]

Damn great arms workout... loving the heavy CGBP ... great work!

[LittleMan55]

Great volume bro! Solid as movements too that are sure to make you grow...

[kcinnitram91]

Damn great arms workout... loving the heavy CGBP ... great work!

Great volume bro! Solid as movements too that are sure to make you grow...

thanks guys, my shirts are definitely getting tighter in all the right areas. When in doubt, go back to the basics.

[kcinnitram91]

ATG Squats:
135x10
185x10
225x10
275x10
300x6
300x6

Leaning Machine Squat:
1 platex10
2 platesx10
3 platesx10
4 platesx10
4 plates + 25lb platex6

Leg Press:
410x10
500x10
590x10
680x10
770x10

Leg Ext.:
190x10
205x10
220x10

Leg Curls:
145x10
160x10
175x10

Seated Calve Raises:
3 platesx10 toes regular
3 platesx10 toes out
3 platesx10 toes out
3 platesx10 toes in
3 platesx10 toes in
2 platesx failure toes regular

PWO thoughts: One of the things I have noticed is that my hunger has increased a lot. I am constantly hungry now.

Quote of the Day:
"Knowledge is power, but enthusiasm pulls the switch."
-Ivern Ball

[Hoomgar]

PWO thoughts: One of the things I have noticed is that my hunger has increased a lot. I am constantly hungry now.


Got the furnace fully stoked and burnin hot again bro. Excellent wo. This is a great pace, keep at it man.

[LittleMan55]

Great leg day bro! I hit legs on WED this week instead of Friday, talk about shock to the body... Huger is good bro, keep feeding it and keep growing.

[kcinnitram91]

Hammer Strength Incline Press:
191x10
241x10
281x6
281x6

Barbell Flat Bench:
225x10
225x10
245x10
265x6

Steep Incline Dumbell Press:
80x10
80x10
80x10

Steep Incline Flys:
50x10
55x10
55x10

Flat Dumbell Flys:
55x10
60x10
60x10

PWO thoughts: I'm starting to see myself fill out some after having all that loose skin from dieting.

Quote of the Day:
"Life's challenges are not supposed to paralyze you, they're supposed to help you discover who you are."
-Bernice Johnson Reagon

[LittleMan55]

Great work bro! 265 x 6 is moving some good weight for a lot of reps... Like the steep incline work too! That could be one of the most neglected areas of the chest IMO...

[kcinnitram91]

Great work bro! 265 x 6 is moving some good weight for a lot of reps... Like the steep incline work too! That could be one of the most neglected areas of the chest IMO...

yeah I was a little surprised by the flat bench. I'm usually pretty tired after my incline work so I don't do as much on flat.

The steep inclines are working well so far. I can see my upper chest getting thicker.

[LittleMan55]

yeah I was a little surprised by the flat bench. I'm usually pretty tired after my incline work so I don't do as much on flat.

The steep inclines are working well so far. I can see my upper chest getting thicker.

I have been hitting the inlcine stuff hard myself as of late... Seems to be helping tremendously.

[B Con]

Very solid chest day... Love every aspect of it... looked good and strong... G would be proud!

[kcinnitram91]

I have been hitting the inlcine stuff hard myself as of late... Seems to be helping tremendously.

Yeah I noticed that when I started doing more incline work that my overall upper body strength went up a lot.

Very solid chest day... Love every aspect of it... looked good and strong... G would be proud!

G's approval would be nice, but all you guys backing me up is awesome too.

[B Con]

G's approval would be nice, but all you guys backing me up is awesome too.

Thats what we are here for... keep pushing yourself and it will definitely pay off... Go Hard or Go Home

[LittleMan55]

Yeah I noticed that when I started doing more incline work that my overall upper body strength went up a lot.



I always notice the same thing. When I was at my strongest during my college football days I could rep some good weight on the incline, made flat bench feel easy. Actually for a long time I didnt even flat bench unless we had max days. You are right though it will make the upper body much stronger!

[kcinnitram91]

Thats what we are here for... keep pushing yourself and it will definitely pay off... Go Hard or Go Home

thanks bro

[kcinnitram91]

I've been going through some family issues. Sorry for not having updates. Hopeully I will have some this week.

[atrain11b]

I've been going through some family issues. Sorry for not having updates. Hopeully I will have some this week.

I hope it smooths out for you, I haven't been able to follow as much as I hoped for. Looking forward to the newest updates, take care, and stay strong!

[Hoomgar]

I've been going through some family issues. Sorry for not having updates. Hopeully I will have some this week.


I hate to hear that bro but fully understand how that is. Hope all is well/goes well for ya. No worries, were right here when you get back.

Hg

[Opiewags99]

It's cool bro, family comes first

[LiftBig315]

Well I hope every thing turns out good and whatever probs you are having smooth out for ya...take care man

[zanderfever]

I hope everything smooths out soon for you. Come back when you can.

[Mr. Dead]

I've been going through some family issues. Sorry for not having updates. Hopeully I will have some this week.

Hope things are going better, bro...

[Mr. Dead]

Just checking in on ya... Hope things have improved...

[kcinnitram91]

So all of you are well aware now that I have been going to some problems in my personal life. I figured this would be a good time to let it all hang out and just be as honest as possible.

My sister has been having some problems with drugs and unfortunately for her I am really all the support that she has. She got mixed up with a lot of bad people and I had to help her get out of that situation. She is improving and I am hoping that it is now done and over with. All of you also know that my brother has sinced moved to Hawaii and I have not heard from him since.

With that being said I have been getting a lot of pressure you use steroids to help with my competition. This is something that I am not only not fond of, but I feel I would be a hypocrite to my sister if I did. The politics involved in the sport are too much for me to handle at this time. That is why I am sad to say that as of right now I will not be competing in next years competition.

On the bright side, I will be looking into possibly competing in powerlifting/strongman competitions again. I will also probably start up a new log sometime within the next week in the non competition section. Thank you to all on this website who have supported me.

-Nick

[Mr. Dead]

So all of you are well aware now that I have been going to some problems in my personal life. I figured this would be a good time to let it all hang out and just be as honest as possible.

My sister has been having some problems with drugs and unfortunately for her I am really all the support that she has. She got mixed up with a lot of bad people and I had to help her get out of that situation. She is improving and I am hoping that it is now done and over with. All of you also know that my brother has sinced moved to Hawaii and I have not heard from him since.

With that being said I have been getting a lot of pressure you use steroids to help with my competition. This is something that I am not only not fond of, but I feel I would be a hypocrite to my sister if I did. The politics involved in the sport are too much for me to handle at this time. That is why I am sad to say that as of right now I will not be competing in next years competition.

On the bright side, I will be looking into possibly competing in powerlifting/strongman competitions again. I will also probably start up a new log sometime within the next week in the non competition section. Thank you to all on this website who have supported me.

-Nick

You're a very strong man, Nick!!! Physically, mentally, and morally... I sincerely applaud your decisions, and wish nothing but the best for you, no matter what... I'm EXTREMELY proud of the way you are handling yourself, and the strife you are dealing with now...

[LittleMan55]

So all of you are well aware now that I have been going to some problems in my personal life. I figured this would be a good time to let it all hang out and just be as honest as possible.

My sister has been having some problems with drugs and unfortunately for her I am really all the support that she has. She got mixed up with a lot of bad people and I had to help her get out of that situation. She is improving and I am hoping that it is now done and over with. All of you also know that my brother has sinced moved to Hawaii and I have not heard from him since.

With that being said I have been getting a lot of pressure you use steroids to help with my competition. This is something that I am not only not fond of, but I feel I would be a hypocrite to my sister if I did. The politics involved in the sport are too much for me to handle at this time. That is why I am sad to say that as of right now I will not be competing in next years competition.

On the bright side, I will be looking into possibly competing in powerlifting/strongman competitions again. I will also probably start up a new log sometime within the next week in the non competition section. Thank you to all on this website who have supported me.

-Nick


Well spoken and excellent decisions you made Nick! I'm behind you 100% bro...

[kcinnitram91]

You're a very strong man, Nick!!! Physically, mentally, and morally... I sincerely applaud your decisions, and wish nothing but the best for you, no matter what... I'm EXTREMELY proud of the way you are handling yourself, and the strife you are dealing with now...

Well spoken and excellent decisions you made Nick! I'm behind you 100% bro...

Thanks guys, I just wanted to put it out there so that everyone would really know what was going on.

[B Con]

Damn Nick ... if you need anything or just wanna talk hit me up anytime... behind ya all the way.. I wish you the best of luck and I know you will overcome.

[Hoomgar]

Totally understand bro. Good on ya for recognizing what needs done and taking action! There is no harm and no foul in your decision. It is simply the choice of a champion to cut it off on this chase only to come back and resume on another one at another date.

Your a winner bro. Props to you for putting family first!

You need an ear, PM me for a number...

~peace

Hg