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Big C
05-20-08, 9:01 pm
For those who don't know me I've been bodybuilding for about six years now since the beginning of college. I was always the small kid in school, started out about 135 lbs. initially. I welcome you to follow my journey and enjoy the ride. There is no greater sport in this world than bodybuilding.

For those who do know me from the ABC events in Canton/Akron and Pittsburgh, you know what you get with Big C. Straight up and raw. I have no intentions to compete at this point but that could change down the road. I've been reading these logs for a long time now and decided this would be a great way to track my progress. I hate bringing a pad and paper to the gym.

When I enter the weight room, I leave my damn ego at the door. That's exactly how I will approach my log. I'm currently on a 12-day split that looks something like this:

Day 1: Arms/forearms/abs
Day 2: Quads/calves
Day 3: Back
Day 4: Off
Day 5: Chest/shoulders
Day 6: Deadlifts/light squats/shrugs
Day 7: Arms/abs
Day 8: Off
Day 9: Back
Day 10: Hamstrings/calves
Day 11: Chest/shoulders
Day 12: Off

I'm going to start with Day 2 because that is what I did today. Here we go! Currently almost 5 foot 9 and holding steady @ 230 lbs. - Big C

Big C
05-20-08, 9:04 pm
Tuesday (5/20): Quads and calves

Leg extensions (close): 4 sets of 15
Squats: 135 x 20, 225 x 15, 315 x 10
Box squats: 225 x 12, 315 x 10, 405 x 8, 495 x 5, 405 x 8, 315 x 12

Leg extensions (again, wide this time): 3 x 12
Hack squats: 135 x 20, 225 x 15, 315 x 12, 405 x 8

*alternate with*

Calf raises: 4 sets of 20 reps

Smith machine calf raises: 30 normal, 30 toes in, 30 toes out (non-stop 1 cycle)

Maharg
05-20-08, 9:33 pm
glad to see you got a log big bro, i will be a lurker in here.

deanna7272
05-20-08, 9:37 pm
I'm subbed Big C... Looks good... 135 start huh?? That's crazy... Hard to imagine that knowing you now... You've made great progress... Keep it up...

BEASTOFRAGE
05-20-08, 9:53 pm
fuck...your 5-9...no wonder your huge! good to finally see your log brother!
TB

Big C
05-20-08, 10:23 pm
Thanks for the support my Animal bros and sisters....got back on Wednesday so it's time to bring the pain. Heavy weight will be moved I promise you that.

Big C
05-20-08, 11:02 pm
I'll go as far back as yesterday so I start with Day 1...Saturday was an ABC event and Sunday I was off.

Monday (5/19): Arms/forearms

Barbell curls: bar x 20, 90 x 15, 90 x 15, 135 x 10, 155 x 7, 175 x 6, 135 x 8, bar x 20
Cable curls: 140 x 20, 160 x 15, 200 x 7 (for 3 work sets), 160 x 15, 130 x 20
Single arm cable curls (while sitting on incline bench): 30 x 20, 40 x 20, 60 x 8 (for 2 work sets), 40 x 15

Close grip bench (on Smith) 135 x 20, 225 x 15, 275 x 10, 315 x 6, 315 x 5, 225 x 12, 135 x 20

*alternate with*

Two-arm DB extensions (have to go light b/c of elbow problem) 70 x 12, 75 x 12, 75 x 10, 80 x 10, 70 x 12
V-bar pushdowns 180 x 25, 200 x 12 (for 4 work sets), 180 x 10, drop 160 x 10, drop 140 x 10

Wrist curls 3 x 15

I skipped abs and felt guilty lol. Kept the weight pretty high on all work sets while keeping volume high on all warmups and burnouts. I hit 30-some sets all together, took about 1 hour 20 minutes.

joe-yamma
05-21-08, 12:36 am
yo Big C, you know i'm along for the ride. subbed.

BEASTOFRAGE
05-21-08, 2:19 am
nice work bro!
TB

firsthorseman97
05-21-08, 8:19 am
Glad you finally started a journey, Big C. I'm definitely in for this one.

Big C
05-21-08, 8:28 pm
Here we go...happy I had back tonight but I am need of a rest day on Thursday which I get. Still haven't recovered from the ABC on Saturday...it seems to have zapped my energy from me. I rested Sunday but still....

On this particular back day I have heavy chins and light barbell rows...on my other back day the exact opposite. I fill in the rest of the workout with different exercises. I'm spent after 2nite. Still keeping volume and sets high with little rest.

Wednesday (5/21)

1. Weighted Chinups: BW x 15, BW plus 45 x 12, BW plus 90 x 6 (for 3 work sets), drop BW x 15 for burnout
2. Smith machine barbell rows: 135 x 20, 185 x 15, 225 x 15, 275 x 8, 225 x 12, 135 x 20

*alternate with*

Barbell T-bar rows: 3 plates x 15, 4 plates x 15, 5 plates x 10, 6 plates x 6, 6 plates x 7 ----> DROPSET 4 plates x 12, drop 3 plates x 12

3. Reverse Grip Pulldowns: 90 x 15, 180 x 12, 230 x 8, 250 x 7, 180 x 12

*alternate with*

DB Shrugs: 80s x 20, 90s x 12, 100s x 10, 100s x 10, 80s x 15

and finally...

4. Superset BB Shrugs (close grip, medium grip, wide grip) 2 sets of 30 reps (10 with each grip) @ 225 lbs. for both sets

*alternate with*

Wide grip Pullups: 3 sets of 12 bodyweight only

Brutus_515
05-23-08, 12:02 pm
Solid back work out man! hittin it from all angles

Big C
05-23-08, 8:48 pm
I always look forward to Fridays b/c the gym is virtually empty....a few cardio chicks and old men on machines means I get to pick and choose what I need to do and in an order I like. On Saturday my dad, brother and I embark on our yearly journey to the great state of Indiana for the 500 held on Sunday....best time of the year. The only problem is my eating schedule...I pack a ton of water but I have to eat what is offered at the race track. Yeah it's cheat food and I feel guilty as hell....but like my friends have told me once a year won't hurt. I still don't believe it though, lol. We leave at noon tomm. but I will try and sneak a workout in the early morning.....won't be back in the gym until Tuesday. Depressing but I guess I am burned out and could use the couple days off...here we go...

Friday (5/23): CHEST AND SHOULDERS

Hammer Strength Incline Press:

100 x 20
190 x 15
230 x 12
Stack x 8
Stack x 8
Stack x 8
270 x 15
270 x 15
190 x 25 (partials)
190 x 25 (partials)

Dumbell Shoulder Press:

60s x 20
75s x 15
85s x 12
95s x 7
95s x 8
100s x 8
75s x 15
60s x 20

Incline Barbell Press:

135 x 20
185 x 15
225 x 12
250 x 10
275 x 6 (wanted 8 reps but didnt get it)
300 x 3.5 (wanted 5-6 but didnt get it)
250 x 10
225 x 12

Lat raise Machine supersetted with bodyweight chest dips

15, 15
12, 12
10, 8
8, 10
15, 12
20, 15

Delt front raises (with dumbells):

35s x 8 each arm
45s x 8 each arm
50s x 6 each arm
35s x 8 each arm, drop 25s x 8 each arm. DONE! About an hour and a half workout.

Maharg
05-24-08, 12:29 am
You got 300 on incline though, so you really cant complain. Most people will never see 300 on flat bench.

Flash419
05-24-08, 1:11 am
Keep up the good work C...

Looking forward to the next ABC event.

Big C
05-26-08, 11:37 am
I did end up training early Saturday before our trip, and I'm glad to be back home. Lived off of Muscle Milks, protein bars and meals at the track, Steak and Shake and Outback Steakhouse during those couple days. Don't get me wrong the food was awesome but I hate eating like that. It's just not me. Back to my meats, oats and egg whites today. I have an arm workout coming up in a couple hours but here was my workout from Saturday.

Saturday (5/24/08): Deads, Light legs and traps

Deadlifts:

135 x 10 (w/u)
225 x 10 (w/u)
315 x 8 (w/u)
405 x 6
455 x 5
475 x 3
315 x 10 (burnout) *all my heavy work sets were strapped

Light squats:

135 x 15, 225 x 9-12 reps for 6 sets

Barbell shrugs:

*Supersetted front and behind-the-back shrugs*

225 x 12/ 225 x 12
315 x 10/ 315 x 10
315 x 10/ 315 x 10

Dumbell stiff legs for hams (again, light):

35s x 15
45s x 15
50s x 12
50s x 12, drop 35s x 12

Maharg
05-26-08, 11:39 am
just a few weeks till you pull the big 500.

Big C
05-26-08, 11:55 am
Yeah I hope to be bro...my best is 495 for 2 but I'll be honest I haven't tried 500 plus yet. Maybe I will give it a shot soon, right now rotating between rack deads and deads on my designated dead day and that seems to be working great. Thanks again for the support from you and the rest. - Big C


just a few weeks till you pull the big 500.

Big C
05-26-08, 4:38 pm
Monday (5/26/08): Arms and abs

Chinups/Dips supersets:

15, 25
15, 25

Dumbell curls *alternate with Flat bench Skullcrushers*

40s x 10
45s x 10

60s x 8
60s x 8

80s x 6 (Hammer style)
80s x 6 (Hammer style)

55s x 8
45s x 8

Skullcrushers:

90 x 15
90 x 15
110 x 12
110 x 12
130 x 9
130 x 9
110 x 10
90 x 12

E-Z bar curls *alternate with one-arm pushdowns*

90 x 12
90 x 12
110 x 10
140 x 6
140 x 7
90 x 10
90 x 10

One arm pushdowns

10 reps each arm plus 10 assisted reps = 20 reps
same as above = 20 reps total each arm
same as above = 20 reps total each arm
same as above = 20 reps total each arm
same as above = 20 reps total each arm
same as above (weight ranged from 40 lbs each arm up to 80 lbs)

Situps on decline bench = 3 x 15-20 reps

And finally....more supersets, Chinups with Bodweight dips

10, 15
10, 15

BEASTOFRAGE
05-26-08, 4:42 pm
kickass work bro!
TB

Big C
05-27-08, 9:13 pm
Back is my favorite and I was ready for a tough one today...the humidity in the gym was unreal tonight and it was hard to breath. I took a couple breaks to get some air in the well air conditioned hallways however. My workout called for heavy ass barbell rows today but Ive been hitting those about every back workout so I decided to take a break and throw in a couple other things. Here we go:

Chinups:

BW x 15
BW plus a 45 (6 sets, 8 reps each)
BW x 15

One-arm rows *alternate with Shrugs* (the only drawback is our gym has DB's up to 120. I threw a 10 lb weight on top for my last heavy set)

90s x 15
100s x 12
120s x 10
120s x 10
130 x 10
100s x 12

Shrugs:

225 x 20 (w/u)
385 x 15
475 x 10
385 x 12
315 x 10 (rest/pause 10 seconds, 10 more reps, rest/pause 10 final reps)

Hammer Grip Lat Pulldowns: *alternate with Seated Rows*

160 x 15
180 x 12
230 x 8
230 x 6
180 x 12

Seated Rows:

160 x 15
180 x 12
230 x 10
290 x 8
290 x 6
180 x 10

Bent rear raises (dumbell):

40s x 12
45s x 8
30s x 12

Maharg
05-27-08, 10:18 pm
6 of 45lbs pull ups is damn impressive at 230 bro. I know alot of people who cant manage pull ups let alone adding that much weight for sets.

Big C
05-28-08, 9:18 pm
I'll be honest brothers and sisters...2nite's leg workout tested my manhood nuff said. I honestly didn't think I was going to make it through and this was one long-ass workout. Good thing the gym was virtually empty so I could move around and get done what needed to be done. A cute little blonde came up and started a convo but I didn't let it distract me for long....there was work to be done!

LEGS: (5/28/08)

Light squats/high rep scheme:

135 x 15
225 x 15
285 x 12
285 x 10
285 x 10
225 x 15

Hack Squats *alternate with Barbell Stiff Deads*

135 x 15
225 x 12
315 x 10
405 x 8
405 x 8
405 x 8
315 x 12

Stiff Legged Deads: (partials)

135 x 20
185 x 20
225 x 15
225 x 15
225 x 15
135 x 20
135 x 20

Bodyweight Lunges *alternate with Seated Calf Raises*

4 sets of walking lunges up and down track

Calf Raises:

25, 25, 20, 20

Seated Leg Curls:

110 x 15
170 x 12
170 x 12
170 x 12

Machine Leg Press:

Stack x 10, rest pause 10 seconds, stack x 10, rest pause 10 seconds, stack x 10, rest pause 10 seconds, stack x 8 *This about did me in, this is by far one of the hardest things I have ever done and I felt like I would blackout at any time. Made it though.

Flash419
05-28-08, 10:06 pm
Great job bro...

See you at the next Akron session...

Maharg
05-28-08, 10:47 pm
damn near 40 reps with a stack after all that leg workout no wonder you were feeling low. Thats some heavy shit man!

joe-yamma
05-29-08, 2:24 pm
Big C, doing work, bypassing cute blondes, and almost blacking out...
keep doing what you're doing bro. you're one of the realest guys i know.

Big C
05-29-08, 9:32 pm
Thanks Flash...can't wait to pound with you again, it's been too long bro. June 21st hopefully!


Great job bro...

See you at the next Akron session...

Big C
05-29-08, 9:33 pm
Yeah bro but it's a machine press...which basically only equals like 6 pies per side on a regular leg press, it's not like it's 10 or 12 plates lol.


damn near 40 reps with a stack after all that leg workout no wonder you were feeling low. Thats some heavy shit man!

Big C
05-29-08, 9:33 pm
Thanks Joe...thank God I have an off day Friday I'm in dire need of a break. Thanks to all for subbing to my log.


Big C, doing work, bypassing cute blondes, and almost blacking out...
keep doing what you're doing bro. you're one of the realest guys i know.

Big C
05-29-08, 9:40 pm
I was feeling a little under the weather today, not horrible but definately thought something was coming on...I took an extra Pak and Vitamin C after work and I felt somewhat better. A chest and shoulder rotation was on my agenda tonight.

Chest/Shoulders (5/29/08):

Incline Barbell Press:

135 x 20
185 x 15
225 x 12
275 x 6 (was trying to hit these for 8 but wasn't happening 2nite)
275 x 6
275 x 6
225 x 15 (partials)
135 x 25 (partials)

Smith Military Press *alternate with Chest Dips*

135 x 20
185 x 15
225 x 12
225 x 10
225 x 10
225 x 10
185 x 20

Chest Dips:

BW x 20
BW plus 45 x 15
BW plus 45 x 12
BW plus 90 x 10
BW plus 90 x 10 (nice and deep leaning in hell yeah!)
BW plus 45 x 15
BW x 20

Side Laterals *alternated with Chest Flys*

35s x 15
40s x 15
45s x 12
40s x 15
30s x 30 (this set about killed me, took a break at #19 and pounded out 11 more)

Chest Dumbell Flys:

60s x 15
70s x 12
80s x 8
70s x 10
55s x 15

Hammer Strength Machine Shoulder Press:

4 sets x 10, 12, 12, 10 to finish

Maharg
05-29-08, 11:10 pm
Freak.

Big C
05-31-08, 4:54 pm
Was feeling pretty good today after a day off which was nice...my YMCA is now closed on Sundays so I have to find a gym on Sunday to train...don't know exactly what I'm going to do get but Legs are on the agenda for Sunday. Here was my workout from today:

Arms and abs (5/31/08):

Barbell curls *alternated with CGB Press*

90 x 12
110 x 12
135 x 8
160 x 6 (work set)
170 x 6 (work set)
135 x 8
90 x 12

CGB Press:

135 x 20
185 x 15
225 x 15
250 x 10
250 x 10
225 x 12
135 x 25

1-Arm cable curls *alternate with Cable Pressdowns*

60 x 12/12
70 x 10/10
80 x 8/8
70 x 10/10
60 x 12/12

Pressdowns:

150 x 20
200 x 20
200 x 20
200 x 20
200 x 28

Bodyweight Chinups/Dips Supersets:

15, 25......rest 15, 25

Hanging Leg Raises: 3 sets of 15

Maharg
05-31-08, 7:12 pm
Didnt feel like throwing on a 45 to the stack to give yourself a bit of a challenge on the pushdowns huh? damn near 30 reps with a 200lbs stack is still awesome.

Big C
05-31-08, 8:39 pm
Woops thanks for noticing that...that last set was 20 reps not 28. Must have hit the "8" by accident. No added pies today to the stack.

Maharg
05-31-08, 9:36 pm
Woops thanks for noticing that...that last set was 20 reps not 28. Must have hit the "8" by accident. No added pies today to the stack.

eh, oh well, still 60 reps total with a stack is pretty damn good work.

BEASTOFRAGE
05-31-08, 10:35 pm
kickass session brother!
TB

Big C
05-31-08, 11:34 pm
Thanks brother Brute. You've been my boy for a long time now....Big C ain't fuckin around this summer it's time to get serious.


kickass session brother!
TB

Big C
06-02-08, 7:53 pm
Legs (6/2/08):

Box Squats: (slightly above parallel)

135 x 15
225 x 12
315 x 10
405 x 8
495 x 6
515 x 4
405 x 10 (quads seemed to be already fried!)

Leg Press:

5 pps x 15 (2 warmup sets with this weight)
6 pps x 6
7 pps x 6
8 pps x 6
8 pps x 6
6 pps x 6, drop 4 pps x 15

Light Extensions:

170, 150, 130 (10 reps per, drop each time) = 30 reps
170, 150, 130, (10 reps per, drop each time) = 30 reps

Calf Machine *alternate with Light lunges*

30, 25, 25, 25, 20

Light lunges (w/ 35 lb. dumbells):

10 paces per leg, 10 paces per leg, 10 paces per leg, 10 paces per leg

Leg Curls:

130 x 12
150 x 12
170 x 12
190 x 12
190 x 10, drop 130 x 20

DONE! Wobbled out of the gym a bit dizzy today but made it through. I think I have Back on Tuesday.

Maharg
06-02-08, 8:58 pm
515 on box squats is awesome bro. Gotta catch up to you.

joe-yamma
06-03-08, 12:43 pm
awesome arm workout (no wonder you got those guns!)
and a leg workout that would bury most guys 1/2-way through.
keep doing work brother.

Big C
06-03-08, 8:49 pm
Heading into back night I was already in a great mood...my package came today (seems like I drop too much on supplements these days but what the hell it's an addiction) and I was glad my Amp 2 came. I know it's a plug for Ergopharm but this shit is the real deal when it comes to energy and giving me a great overall feeling. 3 pills does the trick. Two cans of Omega finally came also and a giant tub of the Apple flavored Torrent. Gotta finish off my Cherry Blast first though.

Ok lets do work...

Bent-over Barbell Rows:

135 x 20
225 x 12
225 x 12
315 x 8
315 x 7
335 x 6
225 x 12 (burnout)

Weighted Chins:

BW x 15
BW + 25 x 12
BW + 70 x 6 (for 4 work sets)
BW x 15 (burnout)

Machine Shrugs *alternated with Moderate DB Shrugs*

225 x 20
385 x 15
385 x 15
475 x 10
475 x 10
405 x 12
315 x 20

DB Shrugs:

90s x 10
90s x 10
90s x 10
90s x 10
90s x 10

Machine Pulldowns *alternate with Machine Row*

12, 12, 10, 8 (various weights increasing each time)

Machine Rows *used a different machine, inc weight each time)

12, 11, 10, 8

DONE!

Maharg
06-03-08, 8:57 pm
Sweet day bro, like the supersets.

FourThirty
06-03-08, 9:08 pm
Dang, nice job on the heavy shrugs.

Big C
06-03-08, 9:19 pm
Yeah I'll be honest though the barbell rows beat me up. It kills me how kids say they row 405 when all they do is stand up straight and perform shrugs with horrible form. Fucking bend over!!!! Sometimes I do em Yates style tonight I was bent pretty good. Just b/c I say "alternate" sets doesn't mean I superset everything...most of the time I take a minute break then do the other exercise. My back is pretty much toast right now though.


Sweet day bro, like the supersets.

Maharg
06-03-08, 9:29 pm
Lol, yea, i know what you are talking about with the rows. I have a buddy who swears he rows 225 at 155. I said show me. He couldnt even really shrug it right. Once i got him bent all the way over it went from 225 to 95lbs.

Yate rows have their day in court though, they hit you just a bit different then standard rows.

Brutus_515
06-04-08, 10:20 am
Thats a shit load of leg work man...gettem big...and gettem freaky

Big C
06-04-08, 10:15 pm
Today was chest and shoulders and I'm actually thankful for an off day on Thursday so I won't be updating. Back to it on Friday with arms I believe and then some rack deads and light legs on Saturday. Pretty good workout but this volume is unreal and starting to catch up with me. Several instances where I had to take a walk in the hallway and into the gymnastics room to get some fresh, cold air. The humidity around here will be sky high the next few days which should make for some rough workouts.

Chest/Shoulders (6/4/08):

Dumbell Shoulder press:

70s x 15
85s x 12
95s x 10
100s x 10
110s x 6
95s x 10
70s x 15

Dumbell Bench press:

80s x 15
100s x 10
100s x 10
120s x 7
120s x 6
80s x 15

Incline Smith machine *alternate with E-Z bar front raises*

135 x 20
185 x 15
225 x 12
225 x 12
225 x 15 (partials)
185 x 20 (partials)

E-Z bar front raises:

40 lbs. x 15
60 x 15
80 x 12
80 x 12
100 x 8

Cable crossovers *alternate with Behind-the-back delt raises*

70 x 20
80 x 15
80 x 15
100 x 8, drop 60 x 15

Behind-the-back delt raises:

30 x 20/20
40 x 15/15
50 x 12/12
40 x 20/20

Flash419
06-04-08, 11:52 pm
Solid workouts bro..

Keep up the good work!

Big C
06-06-08, 9:22 pm
I had my days mixed up....arms is Saturday and the brutal workout was today. It's about 90 degrees here in Ohio and the humidity was high...which meant the gym would probably be pretty empty. I was right. I was glad b/c I needed all the 45 plates I could get my hands on and we don't have enough at our YMCA. Let's do work here we go...

Friday (6/6/08): DEADS, LEGS, TRAPS

Rack pulls (from the knee):

135 x 12 (w/u)
225 x 10 (w/u)
315 x 8 (w/u)
405 x 8
495 x 6
550 x 4
570 x 2
405 x 10 (burnout)

Leg Press *alternated with Smith Machine Shrugs*

2 pps x 20
4 pps x 20
6 pps x 12
8 pps x 6 (4 work sets with this)
6 pps x 12 (burn)
4 pps x 20 (burn)

Smith Shrugs:

225 x 20
315 x 20
405 x 15
405 x 10
455 x 8
405 x 10
225 x 20

Leg extensions *alternate with Leg curls*

15, 15, 15, 15 (light to moderate weight b/c I fucked my knee up on this machine twice)

Leg curls:

15, 15, 15, 15

Calf machine raises:

30 reps, 25, 20, 15, 15, drop set 20 reps

Maharg
06-06-08, 11:38 pm
interesting day bro. Do you feel that is enough to spur some growth doing some back work along with legs?

Big C
06-06-08, 11:42 pm
I think it's working pretty well, as you can tell I have designated leg days and back days and this particular day is a "mixed" bag of sorts.....I mean, I'm basically following Hola Bola's 12-day split that he listed on bb.com. You've trained with him, you tell me? The man knows his shit. Have a good weekend bro, train hard.


interesting day bro. Do you feel that is enough to spur some growth doing some back work along with legs?

Maharg
06-06-08, 11:46 pm
I think it's working pretty well, as you can tell I have designated leg days and back days and this particular day is a "mixed" bag of sorts.....I mean, I'm basically following Hola Bola's 12-day split that he listed on bb.com. You've trained with him, you tell me? Have a good weekend bro, train hard.

Havent been in his group when throwing down. We hung out, and he whipped my ass in a dip contest, but i was working out with Spaceclown while he lifted with 4 other guys. But i can see that it works for the guy, he is a fire plug.

Big C
06-07-08, 4:08 pm
Arms and abs: (6/7/08)

Bodyweight chins, dips supersets

15, 25 (rest) 15, 25

E-Z bar curls *alternate with Barbell close-grip bench*

Bar x 20 (w/u)
70 x 15 (w/u)
110 x 10 (w/u)
140 x 7
160 x 6
170 x 5
110 x 10 (burn)
40 x 25 (burn)

Close-grip bench press:

135 x 20 (w/u)
185 x 20 (w/u)
225 x 15
275 x 7
295 x 4
315 x 1 (PR)
225 x 12 (burn)
185 x 15 (burn)

Lay-down cable curls *alternate with Rope Pressdowns*

130 x 15
150 x 12
160 x 10
180 x 8
Stack (200) x 8
150 x 15 (burn)

Rope Pressdowns:

130 x 15
140 x 15
150 x 12
160 x 10
130 x 20 (burn)

Ab crunches:

20, 20, 20

Bodyweight chins, dips supersets:

10, 15 (rest) 10, 15

Torrent sure tasted good after and my arms were pumped to the max. Time for meal #4 right now. Have a good weekend everyone my next workout will not be until Monday evening. Swimming out at the lake all day Sunday hopefully. - Big C

Big C
06-08-08, 9:29 pm
Today was one of the nicest days I've seen in quite a long time and I decided to take advantage of it and go swimming at one of our nicer lakes where by lifting buddy is a lifeguard.

I can't train on Sundays now unless I want to travel and with gas prices how they are I'm just relaxing and then hitting it hard more through the week. It throws off my routine a little bit but I'll survive. I have no clue why our YMCA shuts down on Sundays for the summer and early part of fall. There is only one other nearby gym and it's expensive as hell and I can't afford 2 memberships right now.

I felt like I got plenty of cardio out at the lake...swimming is rough for me I admit, but I was climbing ladders for water slides and huge floatable trampoline devices on the lake and I thought I might pass out especially since the humidity was unreal. I don't like to judge people but my gosh 95 percent of the people out there were so out of shape and hard to look at in bathing suits (especially the women). Even obese kids...I was shocked. I admit I cheated and had a couple huge burgers, nachos and an energy drink. I brought a huge cooler though with ice water flavored with my aminos. I got stared at a lot which made me a bit uncomfortable.....maybe b/c of my sheer size lol....but in reality I'm the last guy on earth who looks for attention.

Aright, back to the basics on Monday with some back.

Polish Prince
06-08-08, 9:39 pm
isn't this what house is doing or was at some point?




For those who don't know me I've been bodybuilding for about six years now since the beginning of college. I was always the small kid in school, started out about 135 lbs. initially. I welcome you to follow my journey and enjoy the ride. There is no greater sport in this world than bodybuilding.

For those who do know me from the ABC events in Canton/Akron and Pittsburgh, you know what you get with Big C. Straight up and raw. I have no intentions to compete at this point but that could change down the road. I've been reading these logs for a long time now and decided this would be a great way to track my progress. I hate bringing a pad and paper to the gym.

When I enter the weight room, I leave my damn ego at the door. That's exactly how I will approach my log. I'm currently on a 12-day split that looks something like this:

Day 1: Arms/forearms/abs
Day 2: Quads/calves
Day 3: Back
Day 4: Off
Day 5: Chest/shoulders
Day 6: Deadlifts/light squats/shrugs
Day 7: Arms/abs
Day 8: Off
Day 9: Back
Day 10: Hamstrings/calves
Day 11: Chest/shoulders
Day 12: Off

I'm going to start with Day 2 because that is what I did today. Here we go! Currently almost 5 foot 9 and holding steady @ 230 lbs. - Big C

Big C
06-08-08, 9:57 pm
What's up Prince I really don't know if House was doing anything similar to that or not...I'm just trying to keep up with him in the size department and needless to say I have a ways to go but I'm working hard and doing what I can. There will never be another House (although a small minority of Forvm regulars believe otherwise) but his physic is something I am striving for.

Toni69
06-09-08, 6:01 am
Hi there,

I have been reading through your journey and I will say you really got your shit together here. You def piqued my interest. Im actually working a sorta PL'ing style of training into my routines with chest, deads and my leg training..as I need to build a bit more density and develop my legs as they are my achilles heel of training..LOL..long story there though, I wont bore you with that, for now. ;)

Im looking to pick up a few bits from you if that's alright...you def know your stuff and Im gonna be knockin on your door most def.

Good things Big C. Kickin ass...and Im watchin ya do it too.

later

Big C
06-09-08, 8:18 am
Hey thanks a lot Toni. I'm always up for constructive criticism so if you want to chime in feel free. I've been on the board for a long time now but just decided to log my journey and I'm glad I'm doing it. Feel free to grab anything from my routine you like. I know you know your shit too from what I've read and seen in your pictures, glad to have you on board and I mean that. - Big C


Hi there,

I have been reading through your journey and I will say you really got your shit together here. You def piqued my interest. Im actually working a sorta PL'ing style of training into my routines with chest, deads and my leg training..as I need to build a bit more density and develop my legs as they are my achilles heel of training..LOL..long story there though, I wont bore you with that, for now. ;)

Im looking to pick up a few bits from you if that's alright...you def know your stuff and Im gonna be knockin on your door most def.

Good things Big C. Kickin ass...and Im watchin ya do it too.

later

badrock
06-09-08, 8:55 am
nice arm work my friend

Big C
06-09-08, 9:02 pm
I've been doing so many weighted chinups and barbell rows I decided to switch it up tonight and substitute pullups and reverse-grip pulldowns and my back seemed to respond pretty well. Like I said, this was the last day for this horrific humidity and it really takes its toll on me. One of our company cars, the AC broke....so I'm driving around today running errands and sweating like a pig. I like sweating in the gym, but definately not on the job.

BACK: (6/9/08)

Bodyweight pullups:

Close grip, regular grip, wide grip 10, 10, 10.....rest......8, 8, 8

Reverse-grip pulldowns:

90 x 20
130 x 20
180 x 12
230 x 9
250 x 6
270 x 6
180 x 12
90 x 25

Close-grip hammer pulldowns *alternate with Barbell T-bar rows*

130 x 12
130 x 12
180 x 10
180 x 10
90 x 20

Barbell T-bar rows:

2 plates x 20
4 plates x 15
4 plates x 12
6 plates x 8
7 plates x 4 (*new PR, not gonna lie this was a fuckin' load and a little sloppy but got em done!!!)
4 plates x 12
2 plates x 25

DB Rows *alternate with DB Shrugs* Gym only has up to 120s so I had to tie a 10 and 20 pounder for my "work" sets with the rows....

100s x 15/15
100s x 15/15
120s x 10/10
130s x 10/10
140s x 7/7

DB Shrugs:

80s x 15
100s x 15
120s x 12
120s x 12
95s x 15

Hyperextensions:

15, 15, 15 all with just my bodyweight

After = 3 scoops of Torrent and cooking meal #6 as I type this. - Big C

BEASTOFRAGE
06-10-08, 7:23 pm
kickass work big C! i got your back this year brother!
TB

Maharg
06-10-08, 10:30 pm
Nice shit with the Tbar rows, And i think it might behoove you to buy some olympic Db handles.

Big C
06-11-08, 9:09 am
I decided to switch it up a bit and hit some hammies first and then a giant set to finish. Pretty rough workout all around just had to listen to this fat guy bragging to everyone that he used to squat 450 for reps in college. Got on my nerves. About told him to STFU. Here it is.

LEGS: (6/10/08)

Dumbell Stiff Legs *alternate with DB Lunges*

50s x 20
70s x 15
80s x 12
95s x 10
95s x 8
70s x 15

DB Lunges *forgot to keep track of how many steps*

50s, 60s, 60s, 70s, 70s

Hack Squats *alternate with Calf raises*

135 x 15
212 x 12
315 x 10
405 x 9
405 x 9
405 x 8
315 x 12

Calf raises:

25 reps, 25, 25, 20, 20, 20

GIANT SET: (with minimal rest in between)

Barbell Squat:

135 x 50 (was trying to go for 100 reps wasn't happening)

Drop Leg Curls:

150 x 10, 130 x 10, 110 x 10

Leg Press Crazy 10's

10 reps, pause 10 seconds, 10 reps, pause 10 seconds, 10 reps, pause 10, 10 reps, pause 10 (did about the stack which really isn't too heavy since it was a machine)

Toni69
06-11-08, 12:00 pm
Likin your back day bigtime Big C. I think you and I need to go at it on back day one day...could be fun actually. ;)

Strong Tbars..7 plates! Once I get to 3 plates I start tipping over for God's sake! LOL
Very impressive..looking foward to see what else your gonna bring to the table.

Your leg day is friggin awesome. Ok..back and legs..you and me...one day. LOL

Brutus_515
06-11-08, 1:13 pm
solid leg day man get them tree trunks growin...

Big C
06-11-08, 2:11 pm
Toni, thanks. 7 plates was very rough and I wasn't pleased with my form. I think 6 is about my limit for solid reps right now. Yes, we will train together I promise :) Thanks for the support as always.

Shaffer...thanks bro, I'm tryin to get those bad boys growing and it seems to be working with all this freakin volume. See u Friday big man.

Toni69
06-11-08, 2:41 pm
Toni, thanks. 7 plates was very rough and I wasn't pleased with my form. I think 6 is about my limit for solid reps right now. Yes, we will train together I promise :) Thanks for the support as always.

Shaffer...thanks bro, I'm tryin to get those bad boys growing and it seems to be working with all this freakin volume. See u Friday big man.

I think a bit of cheating isnt such a bad thing..you can still have good form when cheating. All your doin is throwing in the assistance of other muscles to help you get the lift and work toward the overall goal...getting you to the next level of your training, or the next "weight" class, LOL.

When i challenge myself with a new weight, I may or may not have to cheat just enough to continue the set or get in the last couple forced reps, especially when i dont have a spot..which is usually the issue with me at least.

Cheating is supposed to be used to make an exercise harder in actuality, not easier.

Big C
06-11-08, 9:15 pm
The past couple workouts wore me down but I knew I had to get in there and hit it hard tonight. One of the surprises of the night was my Standing Military presses. I've been doing seated for the past few months and decided to switch it up. I was relying on the BROTHERS of IRON, THE HOUSE (My "Maker" not cheesecaker) and the big man above to help possibly push 315 plus to the heavens for reps but alas they were harder than I thought. Please don't laugh at my numbers; you might think I was on a keto diet. Here we go...

Incline DB Press:

90s x 20
100s x 15
120s x 9
120s x 8
100s x 12

Standing Military:

135 x 15
135 x 15
155 x 12
185 x 6
135 x 15
135 x 12

Light Chest Dips *alternated with Plate Front raises (w/ 45 lb. plate)*

BW x 15
BW x 15
BW plus 45 x 12 (for 4 work sets)
BW x 20 (burn)

Plate Front raises:

1 plate x 15
1 plate x 15
2 plates x 10
2 plates x 10
2 plates x 10
2 plates x 8, drop 1 plate x 12

Machine Flys *alternate with Cable side raises*

90 x 15
100 x 15
110 x 12
130 x 8
150 x 5
100 x 15

Cable side raises:

40 x 15/15
50 x 15/15
60 x 10/10
70 x 8/8
40 x 20/20

Big C
06-12-08, 9:31 pm
This makes my 4th day in a row for lifting and I'm so glad I'm off on Friday. Going to see the House dress up as the Hulk down in St. Clairsville and also meeting some of my good buds there from the Steel City. Everyone is a blast to hang out with so I'm looking forward to a night of some R and R finally....Arm and abs today, but this headache was killing me throughout my workout. On a side note, this AX 3-AD is really starting to kick in. I'm seeing veins where I've never seen them and my muscles have never had this full of a feeling. Also shedding some fat around my midsection. I cheated a bit today and pounded 2 turkey sandwhiches and a gallon of Soy milk for lunch. Yum.

Arms and abs (6/12/08):

Bodyweight chins/dips supersets:

15, 25...rest.....15, 25

Alternating DB curls *alternate with Decline skullcrushers*

40s x 12/12
50s x 8/8
60s x 8/8

70s x 6/6 (hammer style)
80s x 6/6 (hammer style)
90s x 5/5 (hammer style)

50s x 8/8
40s x 10/10

Decline skulls:

90 x 20
90 x 15
110 x 10
110 x 10
110 x 10
110 x 9
90 x 20

Machine Preachers *alternate with V-bar Pushdowns*

110 x 15
120 x 15
120 x 15
150 x 10
150 x 10, drop 100 x 10

V-bar Pushdowns:

200 x 20
200 x 20
200 plus 35 plate x 15
200 plus 35 plate x 15
200 x 15, drop 150 x 12

Rope Crunches:

15, 15, 15

Situps:

10, 10, 10

Bodyweight Chins/Dips supersets:

10, 15.....rest.....10, 15

Maharg
06-12-08, 9:39 pm
Yeesh you freak. Im not gonna lie, 3ad sounds kinda good.

Big C
06-12-08, 9:49 pm
Dude it is some good stuff I'm not gonna lie. Took about 8-9 days to kick it I was getting a bit skeptical but it's just getting started I got a good 20 days left or so on it. This stuff is the real deal although a bit pricey, with my bodyweight I need 6 pills a day and you probably would too if you're 220 or over.


Yeesh you freak. Im not gonna lie, 3ad sounds kinda good.

Brutus_515
06-12-08, 9:52 pm
hey man we are going to be down there around 630-700 we will fuck around and hang out for a while before we head in to catch the flick

Big C
06-12-08, 9:55 pm
Cool deal I will try and be there by 6:30 which means I should leave around 5. Plus I will prob be hungry so I can grab something quick. hell yeah. see u guys then.


hey man we are going to be down there around 630-700 we will fuck around and hang out for a while before we head in to catch the flick

Brutus_515
06-12-08, 10:56 pm
i will be eatting my last meal around 6-7 fish and greens then i might sneak a diet coke in there...GOOD i miss movie theater pop corn

Hola Bola
06-13-08, 2:35 pm
Lookin' good in here bro... seems like you're enjoying my routine! One quick thought I had about your schedule though... since you can't lift on sundays, just use that day as an extra off day and continue on the routine like you normally would... lifting 4 days in a row isn't a good idea IMO, especially with this routine.

Big C
06-14-08, 5:26 pm
Yes really enjoying it bro, thank you. I will just use Sunday as an additional off day then. You're right, but that 4th straight lifting day Thursday I was freakin exhausted. Keep hittin it hard out in the midwest bro.


Lookin' good in here bro... seems like you're enjoying my routine! One quick thought I had about your schedule though... since you can't lift on sundays, just use that day as an extra off day and continue on the routine like you normally would... lifting 4 days in a row isn't a good idea IMO, especially with this routine.

Big C
06-14-08, 5:32 pm
Had a late night last night after seeing the House as the Hulk down south and eating an awesome meal with Shaffer and Joe-Yamma...had some great talks. Both Shaffer and House looking peeled and ripped as their shows approach...which is great b/c Joe Yamma and I ate whatever we wanted LOL. Love hanging with those guys as always...but it was back to work today. I slept in and missed an early meal which pissed me off but I was dead tired after last night.

LEGS: (6/14/08)

Barbell Squats:

135 x 20
225 x 15
315 x 8
375 x 6
225 x 15

Box Squats (on Smith Machine):

135 x 12
225 x 12
315 x 10
405 x 8
495 x 5
530 x 2
315 x 15 (burn)

***GIANT SETS*** - did a total of 4 circuits
1. Machine Leg Press 2. Leg Curls 3. Bodyweight Lunges

1. Machine Leg press:

390 x 12
390 x 11
400 x 10
400 x 9

2. Leg Curls:

130 x 12
130 x 12
140 x 12
140 x 12

3. Bodyweight Lunges:

20 paces total
20 paces total
20 paces total
20 paces total

Barbell Stiff Deads *alternate with Machine calf raises*

135 x 20
135 x 20
185 x 15
185 x 15
185 x 12
135 x 20

Machine calf raises:

Stack x 15 reps, 15, 15, 12, 12, 12

Hola Bola
06-14-08, 7:18 pm
Nice leg workout... that giant set looked like fun. I've never tried box squats on the smith though... you like them better than freeweight?

Big C
06-14-08, 7:23 pm
Hey thanks Hola. Yeah I decided to switch it up a bit and try them on Smith. I did like em but when I came down to sit on the bench I really couldn't rock back like I usually do on the free weights. I pretty much had to stay in one spot and come back up, I actually felt it in my quads moreso than I did on free weight barbell. Those giant sets were killer...my buddy actually collapsed after his 3rd set of lunges. ....he is a powerlifter and not used to that kind of trio of straight sets.

Off on Sunday then hittin' some back on Monday.

deanna7272
06-14-08, 7:46 pm
That's a great workout AND after a late night... Shaffer said you guys had a good time... It was nice seeing ya... I was telling Shaffer today that you guys are DEFINITELY looking great... I was shoc,ed to see how both of you are leaning out and how much you guys have changed since first meeting you... WOW... great progress... Keep up the hard work Bud, you're definitely doing something right...

Big C
06-16-08, 9:52 pm
I was glad to be back at it after the off day yesterday which I really needed. I napped a lot but got all my meals in. Here is a link of a few pics. A couple my boy the Brute (BeastofRage) blacked out for me which I think are pretty bad ass. We go back a long way...and some of the House's Hulk promo he did last Friday. In the pic of all of us it's me, Joe-Yamma, House and Shaffer. Shaffer is doing the House's show in September and let me tell you this boy is staying on course and I think will do some damage and I'm not just saying this b/c he is my boy. The pic of me and House in our black Animal T-s is from the last Pittsburgh ABC.

http://s278.photobucket.com/albums/kk115/CLP230/Hulk%20promo/

Monday: BACK AND TRAPS (6/16/08)

Weighted Chins: (80 plus total reps!)

BW x 20
BW + 45 x 12
BW + 45 x 12
BW + 90 x 6
BW + 90 x 6
BW + 100 x 4
BW + 100 x 4 (one assisted rep)
BW + 45 x 10 (burn)
BW x 15 (burn)

Smith Machine Barbell rows *alternated with Behind-the-back Shrugs*

135 x 20
135 x 15
225 x 15
225 x 12
275 x 9
295 x 6
225 x 15

Behind-the-back Shrugs:

135 x 30
225 x 15
225 x 15
315 x 12
405 x 8
405 x 8
225 x 25

Close-Grip Seated Pulley Rows *alternated with (light) Dumbell Upright rows*

90 x 15
180 x 12
180 x 12
270 x 9
320 x 6
320 x 6
180 x 12 (burn)

DB Upright rows:

45s x 10 (same weight same reps for 5 total sets)

Drop-set Dumbell Shrugs (down the rack):

90s x 12, 80s x 12, 70s x 12 (2 minute rest)

95s x 12, 80s x 12, 70s x 11

Maharg
06-16-08, 9:56 pm
Amazing set of pull ups man, lot of people cant even do 20 of them, let alone add 100lbs!

Big C
06-16-08, 10:00 pm
Chins bro, not pullups lol. I could not do pullups with that much tied on me. The gloves and straps work wonders for me though when I go that heavy, plus I like straps on almost everything I do for back b/c it takes my biceps out of the equation. The last thing I want to do is pound my back and have my bi's sore that night.


Amazing set of pull ups man, lot of people cant even do 20 of them, let alone add 100lbs!

Big C
06-17-08, 8:55 pm
Today I decided to ease up on the amount of reps I am doing on my warmups and get straight to the heavy sets. Still did a shitload of sets, although this time I did not alternate exercises. I hit three big ones and then I did a giant circuit and then some cable crossover drops to finish the chest off and the burn was intense. Here it is...

Machine Shoulder Press:

80 x 20
100 x 15
140 x 11
150 x 9
160 x 6
150 x 8
100 x 15

Incline Smith Machine Press:

135 x 20
225 x 20
275 x 10
315 x 4
315 x 3 (one failed rep at the end, damn!)
225 x 15
225 x 15

Barbell front raises:

bar x 15
90 x 12
135 x 8
135 x 8
90 x 10

***GIANT SET*** Did 4 circuits of 1. Machine Chest press, 2. DB raises 3. Bodyweight chest dips. Took a break after all this then went to the cable crossovers.

1. Machine chest press:

230 x 12
250 x 12
270 x 10
290 x 10

2. Dumbell delt raises:

30s x 15
35s x 12
35s x 12
30s x 15

3. Bodyweight chest dips

20 reps
20 reps
15 reps
15 reps

Cable Crossover Giant Drops (no rest between sets):

100 x 10, 90 x 10, 80 x 10, 70 x 10, 60 x 10, 50 x 10 (one circuit only)

B Con
06-17-08, 10:37 pm
Why have I not found this journey sooner? Im subbed for sure... looking forward to you doing some damage... great pics too... you got some gunz! Thats amazing you started at 135!

Big C
06-17-08, 11:15 pm
Thanks bro. Glad to have a solid dude like yourself on board. Welcome to my world!!! lol.


Why have I not found this journey sooner? Im subbed for sure... looking forward to you doing some damage... great pics too... you got some gunz! Thats amazing you started at 135!

B Con
06-17-08, 11:20 pm
Thanks bro. Glad to have a solid dude like yourself on board. Welcome to my world!!! lol.

Can't wait to see what you got in store. That's amazing how you have came up from 135... great progress

Maharg
06-17-08, 11:20 pm
Fun day yourself bro, and i would be glad to work out with you any chance i got.

deanna7272
06-18-08, 1:37 am
Hey Big C... Things are looking good over here... Keep it up...

I'll be seeing ya Saturday!!! I have 4, MAYBE 5, coming up with me, should be a decent turn out... B.C. told me about this gym, he said it's hardcore... Can't wait...

Big C
06-18-08, 9:39 am
After talking with a very knowledgeable source on the Forvm, I am tweeking my split just a bit. Of all things I need to bring my chest up a bit some so I will be trying this chest workout I will be doing for my first 3 chest workouts, then repeating. I no longer will have a designated "arm day" because they don't need a lot of work. I will be incorporating a lot of flat benching which I hadn't been before. I may slide my volume down some also.

Chest/Tri
Quads/calves
Back

OFF

Shoulder/Bis
Deadlifts/shrugs/light legs
Chest/Tri

OFF

Back
Legs
Shoulder/Bis

OFF

REPEAT

I will start this rotation next Monday. Gonna try and finish out the week and I plan on blasting arms at the ABC this Saturday in Canton.

Brutus_515
06-18-08, 9:50 am
WTF no static holds?....


haha looks good man I might take split and give it a try after this week

joe-yamma
06-18-08, 12:13 pm
Big C, doing work as always. and not just working hard, but working smart.
bro, you put a lot of thought into your training and supplementation and i gotta give you props.

hitting the chest a 2nd time int he week in a great concept.
i think House is also doing the same? you might want to ask him about it.

keep doing your thing bro
(and try working on those static holds and overhead presses a little! haha)

Big C
06-18-08, 12:49 pm
Sorry Shaff...so static holds for this big guy. If you start though I may follow your lead.

Thanks Joe...I appreciate what you said big man. Yeah this chest routine Toni set me up on looks good, she thinks I need to step it up a notch with my chest training so I'm going to do just that. My overhead presses are weak as hell bro...only 185 tops!



Big C, doing work as always. and not just working hard, but working smart.
bro, you put a lot of thought into your training and supplementation and i gotta give you props.

hitting the chest a 2nd time int he week in a great concept.
i think House is also doing the same? you might want to ask him about it.

keep doing your thing bro
(and try working on those static holds and overhead presses a little! haha)

deanna7272
06-18-08, 7:54 pm
Hey... I didn't get your last PM, but I found out the answer... It was some guy named "Chuckie"....lol You are the only one I know from Dover, so I assumed it was you...lol

Do you know "Chuckie?" lol

Big C
06-18-08, 9:55 pm
Weds: DEADLIFTS, LIGHT LEGS, CALVES (6/17/08)

Good mornings:

bar x 15
90 x 8
90 x 8
105 x 8
105 x 8

Deadlifts:

135 x 12 (warmup)
225 x 10 (warmup)

315 x 10
315 x 10
375 x 10
375 x 10
395 x 8
395 x 8

Leg Press *focusing on hammies, feet together in center of machine, feet off the edge at the top

2 pps x 20
3 pps x 15
4 pps x 10
4 pps x 10
4 pps x 10

Calves on Leg Press machine:

4 pps x 10 regular, 10 toes in, 10 toes out
5 pps x 10 regular, 10 toes in, 10 toes out
5 pps x 10 regular, 10 toes in, 10 toes out

One-legged hamstring leg curls:

60 x 12/12
70 x 12/12
80 x 10/10
80 x 10/10

Calf raises off a box (real slow and deep stretch):

Bodyweight x 15, 15, 15, 15 (60 reps total)

B Con
06-18-08, 10:33 pm
Damn good deads... 395 for 8 is GREAT work. Solid session Big C!

Big C
06-18-08, 11:19 pm
Thanks big man...on my previous dead sessions with this routine I was doing like 3-4 working sets of 405-475 with real low reps. With this one today I had 6 working sets 8-10 reps and I can tell you it was MUCH more difficult and it took its toll. We'll see how I feel on Thursday lol.


Damn good deads... 395 for 8 is GREAT work. Solid session Big C!

Hola Bola
06-18-08, 11:22 pm
Nice workout... I see some posterior chain soreness in your future...

Toni69
06-19-08, 4:13 am
Weds: DEADLIFTS, LIGHT LEGS, CALVES (6/17/08)

Good mornings:

bar x 15
90 x 8
90 x 8
105 x 8
105 x 8

Deadlifts:

135 x 12 (warmup)
225 x 10 (warmup)

315 x 10
315 x 10
375 x 10
375 x 10
395 x 8
395 x 8

Leg Press *focusing on hammies, feet together in center of machine, feet off the edge at the top

2 pps x 20
3 pps x 15
4 pps x 10
4 pps x 10
4 pps x 10

Calves on Leg Press machine:

4 pps x 10 regular, 10 toes in, 10 toes out
5 pps x 10 regular, 10 toes in, 10 toes out
5 pps x 10 regular, 10 toes in, 10 toes out

One-legged hamstring leg curls:

60 x 12/12
70 x 12/12
80 x 10/10
80 x 10/10

Calf raises off a box (real slow and deep stretch):

Bodyweight x 15, 15, 15, 15 (60 reps total)

NOW THIS IS WHAT IM TALKING ABOUT..RAW POWER ON DEADS. The max effort method (ME method) basically aims at developing maximal tension within a muscle by synchronizing and recruiting all available fibers through a maximal contraction against maximal loads, as you have done here.

You went for reps here with a weight that was not your max but a weight you can obv rep with (60-85% of your max??), so emphasis is on developing structural adaptations such as myofibril and sarcoplasmic hypertrophy. In other words, the building blocks of muscle fibers (myofibril), are being activated and forced to respond with this sort of training which therefore increases the size and strengthens muscle fibers. Your increasing functional strength and this results in faster and more powerful lifts, which eventually mean growth.

Sarcoplasmatic hypertrophy is an increase of the non-contractile parts of the muscle fiber, the sarcoplasm. It stands for about 25-30% of the muscle volume. But even if the muscle volume itself increases the muscle fiber density per unit will decrease, and the strength enhancement will be negligible. This kind of hypertrophy is a result of conventional bodybuilding training in the 10-15 reps range.

Nice work on hams too...you pre-exhausted with the GM's and this also served a purpose in warming your lowback up for your pulls as well. Great work!

Big C
06-20-08, 9:26 pm
Had a killer leg workout this evening...as I get amped up for the Akron/Canton #5 session at the Iron Chamber on Saturday. We got a good crowd of old and new coming to this one including the return of my good friend James who puts up some serious numbers for a 17-year old.

LEGS: (6/20/08)

Barbell Squat:

135 x 12 (w/u)
225 x 12 (w/u)

***This was a 8x3 routine with 1-minute rest between sets***

350 x 3
350 x 3
350 x 3
350 x 3
340 x 3 (350 started to really hurt so I dropped it a bit)
340 x 3
340 x 3
340 x 3

Hack Squats *alternated with Dumbell Stiff Deads*

135 x 15
225 x 12
315 x 8
405 x 8
455 x 6
315 x 10, drop set 225 x 10

Dumbell Stiff-Legged Deads:

60s x 20
75s x 12
75s x 12
85s x 10
85s x 10
60s x 15

Light Leg extensions *alternated with Heavy Leg curls*

4 sets of 20

Leg curls:

one warmup x 15
4 sets of 12

DONE! I didn't do any calf work 2nite.

deanna7272
06-20-08, 10:45 pm
Wowza... that's some workout you had goin' on there Big C... Great job...

See ya tomorrow!!!

B Con
06-20-08, 11:02 pm
Damn... very nicely done... you destroyed the legs...

Have you noticed any good results from an 8x3 squat sets?

Big C
06-21-08, 1:31 am
Thanks brother....don't know yet that was the first time I tried it. It got pretty grueling though by the 4th set, those minute breaks go quick and my legs were always stinging still from the previous set. Legs should be nice and sore in about 12 hours or so.

See you Saturday D have a safe trip up to Canton. This should be a great ABC event with a ton of old members plus new ones.


Damn... very nicely done... you destroyed the legs...

Have you noticed any good results from an 8x3 squat sets?

Toni69
06-21-08, 7:03 am
Its not a scheme you do every leg day. Just like you wouldnt do heavy deads every week either. Besides, results dont start to show through till your recovered anyway and Big C hasnt even reached maximum soreness yet! LOL...He will though soon. LOL

A wo like this is meant to stimulate growth and you only need to stimulate a muscle to get it to grow; You don't need to annihilate it. This is a good method for eliciting fast twitch muscle growth which will help with looking harder, and are also consequently, the biggest muscle fibers in the body but it also taxes your CNS bigtime. Keep in mind, after you hit the optimal amount of work, doing much more will only produce a negative return on investment, so less is more with a wo like this one so I would have taken out the hacks in this case. For example, extra lactic acid can damage muscles, extend recovery times, and reduce energy for recovery of other body parts, etc. Remember, you need to recover to grow.

Awesome work Big C...def seeing huge gains coming your way. Just remember, your next leg day..you need to go with a slightly different approach to the squats after a day like this one.

Maharg
06-21-08, 9:38 pm
Thats my boy! Nice leg day man.

deanna7272
06-22-08, 12:28 am
Great seeing ya and your crew today... You guys are going to have to come train with us at the Body Shop one day...

P.S. You deserved the elbow in the brownie....lol

Big C
06-22-08, 1:01 pm
I ended up doing Arms at the Akron/Canton ABC on Saturday. It was a great time to say the least....lot of good people showed up. Some I hadn't seen in a while (Flash, Polish Prince, James, Intense Red Head) along with guys/gals I'm used to training with (RooRoo, Schu, Deanna). Pretty crazy running into the Golden Corral afterwards for dinner with super high winds and tornado warnings going on too. Scary shit. I didn't go extremely heavy but just enough to pound my arms into submission. I start that new routine on Monday and I won't have a day specified just for arms. The members of the Iron Chamber were really cool bros and I would definatley go back. 9/10 just because the gym is a bit small.

I did not alternate exercises for the simple fact that it was so hard to move around I just stayed in one area and got that particular exercise done.

Arms (6/21/08):

Close-grip bench press:

135 x 20
225 x 15
225 x 15
275 x 6
295 x 3
225 x 15
205 x 15

E-Z bar curl:

bar x 20
90 x 15
110 x 15
160 x 8
170 x 6
110 x 12
bar x 20

Overhead DB extension:

70 x 15
80 x 15
110 x 10
80 x 12
70 x 15

DB curls:

40s x 10/10
50s x 8/8
70s x 8/8 (hammer style)
45s x 9/9
35s x 9/9

Rope Pressdowns:

4 sets of 12-15

Single arm cable curl:

2 sets of 15 (each arm)

Barbell wrist curls:

bar x 20
95 x 15
95 x 15
95 x 15

BEASTOFRAGE
06-22-08, 10:04 pm
kickass job brother C!
TB

Big C
06-23-08, 9:00 pm
Tonight I started my new "routine" which is just tweaked a bit from what I was previously doing. Still the 12-day split only chest is with tris and shoulders is with bis. I admit my bench press has always been my weak point for some reason...I should be putting up bigger #s especially for my size so this routine is incorporating a lot of bench press work.

CHEST AND TRIS (6/23/08):

Barbell Bench Press: (6 sets of 15-6 reps)

bar x ??? (w/u)
135 x 20 (w/u)

225 x 14
255 x 10
275 x 8
275 x 7
295 x 5
305 x 4

Incline DB Press *with one drop set of incline flys for 30 reps after final set*

80s x 15 (w/u)
100s x 12
100s x 11
110s x 9
120s x 7, drop set to 40s x 20 for incline flys, 35s x 10 to finish it up. The 40s were burning way more than expected and this was way more difficult than anticipated. Maybe I should have stuck with 25s or 30s I dunno.

Smith Machine Close-grip bench: *Goal was to rep out 225 for 12 reps for as many sets as I could until I couldn't do it anymore. Tris were already fried by this point lol.

135 x 20 (w/u)
225 x 12
225 x 12
225 x 12
225 x 12
225 x 12
225 x 10 (done)
135 x 20 (burn)

V-bar pushdowns *alternate with Bodyweight dips*

180 x 15
Stack (200) x 15
Stack x 15
Stack x 15
Stack x 15
150 x 20 (burn)

Dips:

15 reps
15 reps
15 reps
15 reps
12 reps

15 minutes on the bike to finish up with some cardio and 3 scoops of Torrent.

Maharg
06-23-08, 9:09 pm
hmm, the 225 burnout deal looks like the same routine as another members log from the other day. Who was that guy?

Big C
06-23-08, 9:14 pm
Yeah tell me bro I'm dying to know!


hmm, the 225 burnout deal looks like the same routine as another members log from the other day. Who was that guy?

B Con
06-23-08, 10:40 pm
Damn good looking session. Powerful numbers Big C... keep it up brother! Love that 225 burn out

Hola Bola
06-23-08, 10:43 pm
Nice workouts... keep it up!

Big C
06-24-08, 8:19 am
Thanks bro. I was surprised how bad my tris were done just after my chest exercises...I wasn't used to this b/c I was doing bis/tris together for the past couple months.


Damn good looking session. Powerful numbers Big C... keep it up brother! Love that 225 burn out


Thanks big man. Had to cut the volume down just a bit...but my strength has really shot up with this 12-day split. Just changing things up a bit and seperating chest & shoulders for right now.


Nice workouts... keep it up!

Big C
06-24-08, 8:20 am
Thanks Beast...just trying to get shit done the hard way.


kickass job brother C!
TB

Polish Prince
06-24-08, 10:53 am
9/10 just because the gym is a bit small.

the gym may be a bit small but usually there's only anywhere from 1-7 guys in there. not like 20+ like we had bro so its usually not an issue haha!

Big C
06-24-08, 9:32 pm
LEGS: (6/24/08)

Barbell Squat warmups:

135 x 20
225 x 15

Barbell Box Squats (a little above parallel):

225 x 12
315 x 10
405 x 10
495 x 7
530 x 4 (PR on barbell)
405 x 10

Leg Press (with moderate weight) *alternated with Barbell Lunges*

4 pps x 15
5 pps x 15
5 pps x 15
6 pps x 10
6 pps x 10
4 pps x 15

Barbell Lunges:

bar x 10 steps per leg (warmup)
135 x 8 steps per leg
135 x 8 steps per leg
185 x 6 steps per leg
185 x 6 steps per leg
135 x 8 steps per leg

***GIANT SET*** Leg Extensions --- Leg Curls ---- Calf Raise Machine (4 circuits total)

Leg extensions:

110 x 25
110 x 25
130 x 20
130 x 20

Leg curls:

110 x 15
110 x 20
120 x 15
120 x 20

Calf Raise Machine:

30 reps
30 reps
30 reps
30 reps (very slow and controlled on final set)

Maharg
06-24-08, 9:44 pm
Shit, those were some heavy squats bro! Much respect, and have fun with the recupe, you will feel like a frankensteinen bitch by the end i am sure.

Big C
06-24-08, 9:48 pm
Thanks big guy, just trying to keep the intensity up with all these little gymnastic chicks running all over the gym. I swear they unleash like 20 of these girls all like 10 and under ...all running around the gym, one is gonna get hurt one of these days. Pulling on the cables, throwing 10 pound dumbells everywhere. Tuesdays suck in there!!

My box squats though have seemed to have gotten stronger since I hit em on Smith machine not too long ago. Felt pretty good 2nite.


Shit, those were some heavy squats bro! Much respect, and have fun with the recupe, you will feel like a frankensteinen bitch by the end i am sure.

Maharg
06-24-08, 9:52 pm
I hear that. When i lift at the YMCA, you have to watch your step or you will crush a kid. They give 9 year olds these lil braclet things so that they can be in the free weight area, and they seem to always be on the piece of equipment you just happen to need.

Toni69
06-25-08, 3:45 am
my kinda leg day Big C (with a weight adjustment of course since I have a long way to go to get anywhere close to your weights here, LOL). Looks like you and I will have to hit legs one day soon, hmmmmm?

Lovin the box squats and lunges....strong!

Big C
06-25-08, 8:21 am
Yeah you know it Toni. We would kick some ass on legs. I think that might be the last time though I attempt leg pressing after heavy box squatting...my legs were like jello. I was aiming for 225 on lunges maybe next time...185 was plenty for this session. As always, thanks for the support :)


my kinda leg day Big C (with a weight adjustment of course since I have a long way to go to get anywhere close to your weights here, LOL). Looks like you and I will have to hit legs one day soon, hmmmmm?

Lovin the box squats and lunges....strong!

LittleMan55
06-25-08, 4:31 pm
Damn and I thought I hit my legs hard! 185 on lunges is insane... WOW BRO WOW!

Big C
06-25-08, 9:36 pm
I'm really not one to complain but I suffered a couple minor injuries tonight....the first when I was doing pullups I felt something tweak in my bicep and it was hurting to pull myself up anymore so I just stuck it at 4 sets. The other when I was doing bent raises I felt something weird from the right side of my neck down to the middle of my back. It feels odd but I think I pulled something or pinched a nerve or something. A little update on the AX 3-AD I'm running....I have like 6 days left, up about 3-4 pounds and feel much fuller, strength is up big time. I think for a mild prohormone this stuff does the trick. I didn't gain as much weight as a lot of the testers but I'm pretty satisfied. I was able to hit a few PR's during.

I hate training four days in a row but I have to train shoulders/bis on Thursday b/c I'm going to a Cleveland Indians game Friday after work, lift Saturday, off Sunday. I can't miss Thurs, Fri and Sunday. That's too much down time.

BACK/TRAPS: (6/25/08)

Heavy Barbell Rows (strapped overhand grip):

135 x 20 (w/u)
225 x 12 (w/u)

275 x 10
315 x 7
325 x 7
340 x 4 (PR)
225 x 12

Close-grip Hammer grip pulldowns:

90 x 15 (w/u)
180 x 12 (w/u)
230 x 8
230 x 7
250 x 4
250 x 4
180 x 10 (burn)

Moderate Smith Machine shrugs *alternated with bodyweight pullups*

225 x 20 (w/u)
315 x 15
315 x 15
315 x 15
315 x 15
315 x 15
315 x 15

Pullups (shoulder width grip):

10 reps
10 reps
10 reps
10 reps *hurt bicep coming up on last set so I stopped, was in some pain

DB Rows *alternated with DB Incline Shrugs*

100s x 12/12
120s x 10/10
120s x 10/10
140s x 8/8 (120 with a 20 pounder laid on top)
140s x 8/8

Incline Shrugs:

70s x 12
70s x 12
70s x 12
80s x 12
80s x 12

Bent Rear Raises:

25s x 15
30s x 12
30s x 12

Brutus_515
06-25-08, 9:44 pm
Thats a fuckin back workout man!...I might take your advice on your PH guru'ness...hahah

keep killin and keep an eye on your "tweaks" you dont want them to turn into "things"

Big C
06-25-08, 9:48 pm
Thanks big man. Yeah 3-AD is some good stuff...potent once you get about 10 days in. I had to run 6 pills per day b/c of my body weight. You would only have to run 4 which is nice saves money.

I know I am keeping an eye on the bicep....felt like a wasp was in there stinging away, feels better now. If it acts up on Thursday I'll just skip bi's and do shoulders.


Thats a fuckin back workout man!...I might take your advice on your PH guru'ness...hahah

keep killin and keep an eye on your "tweaks" you dont want them to turn into "things"

Toni69
06-26-08, 3:58 am
Where was your pain?

We know the biceps muscle splits into two tendons at the shoulder. A long one and a short one. The long tendon runs over the top of the humerus bone (upper arm) and attaches to the top of the shoulder blade. Inflammation of this tendon is common especially with swimmers, rowers, throwers, golfers and weight lifters.

Are you experiencing and pain or discomfort when you bend the arm against resistance or
pain or discomfort on the inside of the elbow when you write or grip?

rest it and apply heat to it.

Im guessing that after you did the pull ups, being already you felt a bicep issue arise on that last set, you went into the raises with an already hurting bicep and that may have compromised your form on the raises, hence why you may have tweaked something there as well.

Big C
06-26-08, 8:56 am
Thanks for the quick Biceps 101 Toni.......it's actually fine today...it was definately the long tendon I think. But that pinch in my back is still there. When I tilt my neck back it starts to hurt. Feels a bit funky, I should be fine though.

B Con
06-26-08, 11:22 am
Damn good workout brother. You destroyed the back and traps... I finished a quick run of that AX product about 2 or 3 weeks ago and had some great gains and good strength. I think its the reason why my weight went up as quickly as it did after that cut. I'm on a down time right now awaiting to start a mass stack of Test/Stak.

I hope those are just minor knicks and bruises you suffered and not anything serious. Still be careful with 'em.

LittleMan55
06-26-08, 11:29 am
Great back day bro! Heavy BB rows indeed... that whole work out is insane man!

Toni69
06-26-08, 12:46 pm
Thanks for the quick Biceps 101 Toni.......it's actually fine today...it was definately the long tendon I think. But that pinch in my back is still there. When I tilt my neck back it starts to hurt. Feels a bit funky, I should be fine though.

well, in all honesty...you wont know till you lift again.

where exactly in your back?

Big C
06-26-08, 12:59 pm
Right side of my spine, middle back. My neck isn't bothering me too much now.


well, in all honesty...you wont know till you lift again.

where exactly in your back?

Big C
06-26-08, 9:52 pm
Well I was about finished with my w/o and this storm rolls in and it's getting pretty bad....75 mph winds, vivid lightning like no other. Bout to hop in the shower upstairs and the freakin power goes out. So im running around naked in the dark trying to get my shit together b/c some employee is yelling upstairs for us to get our asses downstairs (gym rules).

Ok so this storm isn't letting up...water in the parking lot up to my knees in most places literally. I stayed about 45 minutes before i couldnt stand it any longer and ran out to my car. The lightning was insane...finally made it home....unbelievable lol.

Anyway, at least I got it in.

SHOULDERS (6/26/08): *Skipped bi's b/c of the tweak last night

DB Seated shoulder press:

80s x 15
90s x 12
100s x 10
100s x 8
100s x 8
80s x 12
60s x 20

Barbell Front raises:

bar x 20
90 x 12
135 x 8
155 x 6
155 x 6
135 x 10
bar x 15

Seated side raises:

35s x 15
35s x 15
35s x 15
35s x 15
35s x 15
35s x 15

***GIANT SET*** Hammer-grip machine press - Cable upright rows - Cable rear delt raises

Hammer-grip machine press:

100 x 12
120 x 10
120 x 10

Cable upright rows:

120 x 12
140 x 12
160 x 10

Cable rear delt raises:

30 x 15/15
30 x 12/12
40 x 12/12

I did 3 total circuits then with no rest between each exercise.

Big C
06-28-08, 4:19 pm
Pretty fun day today. Trained and then went to this new waterpark they just built about 20 minutes away....with a couple guys and gals I train with at my gym. The huge water slides almost didn't fit my ass, but those were a blast. Running up the stairs several times to get to those tubes got my some good cardio, along with the swimming. Workout from today...

CHEST AND TRIS (6/28/08):

Flat Barbell Bench: (5 sets of 3 reps with one weight, 1.5 minute rest in between sets)

Warmups:
bar x 25
135 x 15
225 x 15
275 x 6

5 sets of 3 reps:
285 x 3
285 x 3
285 x 3
285 x 3
285 x 3

DB Incline Press: (5 sets of 10 reps)

95s x 10
95s x 10
100s x 10
100s x 10
100s x 10

Decline DB Flys: (5 sets of 10 reps) *alternated with Rope Pressdowns*

60s x 10
60s x 10
60s x 10
60s x 10
60s x 10

Rope Pressdowns:

130 x 20
130 x 20
160 x 15
160 x 15
170 x 12
130 x 15, drop 110 x 12

Overhead DB Extension:

100 x 15
100 x 15
100 x 15
100 x 15

Bodweight Tricep Dips:

1 x 20 reps
1 x 20 reps

LittleMan55
06-28-08, 4:29 pm
Great chest and tri day... You are one strong ass dude! Lots of big numbers with lots of volume... Hell yeah, my kind of wo.

Schu
06-28-08, 6:36 pm
Those numbers keep going up bro. Great job!! This contest diet is making my numbers go down.. Pretty soon I will be using those aerobics dums.

Big C
06-30-08, 8:46 pm
Thanks man, I'm trying....no doubt your #s would go down if dieting. Unfortunatly I don't diet that often lol.


Those numbers keep going up bro. Great job!! This contest diet is making my numbers go down.. Pretty soon I will be using those aerobics dums.

Thanks bro....short and sweet on Saturday. Got the job done though. The incline dbs and decline flys were the roughest parts...but I think I can increase weight next time around.


Great chest and tri day... You are one strong ass dude! Lots of big numbers with lots of volume... Hell yeah, my kind of wo.

Big C
06-30-08, 8:52 pm
Well one of my favorite forvm members sent me a leg workout to do tonight and my dumb ass erased it when I cleaned out my inbox....so I will save it for this Saturday. I got Roo's leg workout for 2nite and let me tell you this was hell. Numbers dont count for shit with this one....my workout buddy (actually a little bigger than me but carrying a bit more BF) didn't make it through, after lunges he laid down, got extremely flushed and then went to the mens room. I had to push on though. I suggest this workout for a good change up.

LEGS: (6/29/08)

Leg Press: (rep scheme already in place)

1 pps x 50
2 pps x 45
2 pps plus 25 per side x 40
3 pps x 35

Smith Machine Barbell Lunges:

135 x 15/15
135 x 12/12
185 x 10/10
205 x 8/8

Smith Machine Squats: (4 x 15)

135 x 15
185 x 15
225 x 15
245 x 15

Leg Extensions:

Forget my weights, but rep scheme was 4 sets x 30, 25, 20 and finally 15 reps on last set

Good mornings: (I added these in to hit some hams)

bar x ????
115 x 8
115 x 8
115 x 8

Maharg
06-30-08, 8:54 pm
Ouch.

Was the deleted leg day from someone who starts with a H and ends with Bola?

Big C
06-30-08, 8:56 pm
Haha not this time. It was a "she" lol.


Ouch.

Was the deleted leg day from someone who starts with a H and ends with Bola?

Fury317
06-30-08, 11:41 pm
Damn Big C, I didnt know you were running a log either. Ill for sure be following this one. Youre strong as an ox- just as I remember from the ABC sessions. Keep working hard bro- cant wait to see what you do!

Toni69
07-01-08, 4:02 am
Haha not this time. It was a "she" lol.

hmmmmmm? LOL

Big C
07-01-08, 9:09 pm
BACK AND TRAPS: (7/1/08)

Light-Moderate Smith Machine Barbell row: (heavy bb rows were last week)

135 x 20
185 x 20
225 x 15
225 x 15
225 x 15
275 x 10
275 x 10
185 x 15

Chest-supported T-bar row (wide-grip) *alternated with DB Shrugs*

1 pie x 25
2 pies x 15
3 pies x 12
4 pies x 9
5 pies x 4
3 pies x 12, drop set, 2 pies x 12

DB Shrugs:

100s x 20
100s x 20
110s x 20
120s x 15
120s x 15
120s x 12
100s x 20

Cybex Machine Pulldowns *alternated with Cybex Machine sit-down rows*

Stack x 15
Stack x 15
Stack x 12
Stack x 9

Cybex Machine Seated rows:

Stack x 12
Stack x 12
Stack x 10
Stack x 10

Bodyweight Hyperextensions:

3 sets x 20 each

Toni69
07-02-08, 4:10 am
Great back day..that volume would def put a hurtin' on ya.

B Con
07-02-08, 9:35 am
Lotta Volume, Lotta Weight... what's not to like here? Solid work as usual Big C... keep holding it down buddy

LittleMan55
07-02-08, 10:45 am
BACK AND TRAPS: (7/1/08)
Light-Moderate Smith Machine Barbell row: (heavy bb rows were last week)

135 x 20
185 x 20
225 x 15
225 x 15
225 x 15
275 x 10
275 x 10
185 x 15


Light to who COLEMAN? Dear lord! Thats some solid ass weight you are moving bro!

Big C
07-02-08, 11:07 am
Thanks Toni...back is definately feelin' it.....not as much as my legs though. Walking is honestly difficult for me today.


Great back day..that volume would def put a hurtin' on ya.

I'm loving the volume........I never used to be like that......I was always about 3 heavy sets of 4-8 reps but this is a nice change for me.


Lotta Volume, Lotta Weight... what's not to like here? Solid work as usual Big C... keep holding it down buddy

Haha thanks man....you gotta remember though these barbell rows were done on Smith machine which isn't quite as difficult as just using the barbell with weight. Eight sets of these definately toasted my back though.


Light to who COLEMAN? Dear lord! Thats some solid ass weight you are moving bro!

Fury317
07-02-08, 11:11 am
Damn C, thats one hell of a back workout. Some sick volume right there. You do it the same way I do- a little lighter with more reps. I used to pound out heavy back days but that only caused problems with the lower back. Hope everythign else is well. Keep training hard brother.

Big C
07-02-08, 8:42 pm
Yeah man I am loving volume and really noticing some good growth. Yeah the last thing I need is a back injury but I pretty much wear my belt throughout most of my workouts.


Damn C, thats one hell of a back workout. Some sick volume right there. You do it the same way I do- a little lighter with more reps. I used to pound out heavy back days but that only caused problems with the lower back. Hope everythign else is well. Keep training hard brother.

Big C
07-02-08, 8:48 pm
I decided to switch it up just a bit 2nite and throw in my shoulder pressing movement second and knock out some flys first. I seemed to respond pretty well and my shoulders were nice and warmed up for military presses. On my first bicep movement I noticed a little tweak in my right bicep from that minor pull last week.....I went somewhat heavy but not as heavy as I would have liked. Still banged out a good workout nonetheless.

SHOULDERS AND BICEPS: (7/2/08)

DB Seated Flys:

25s x 25
35s x 20
40s x 15
60s x 10
70s x 6
35s x 15
25s x 20

Barbell Curls:

bar x 20
90 x 12
135 x 8
135 x 8
135 x 8
135 x 8
90 x 12
90 x 10

Smith Machine Military Press *alternating with DB Incline curls*

135 x 30
185 x 15
225 x 12
275 x 6
285 x 6
225 x 12
135 x 25

DB Incline curls:

30s x 10/10
30s x 10/10
30s x 10/10
40s x 10/10
40s x 8/8
40s x 8/8

Front Cable raises *alternating with Lay-down Cable Curls*

40 x 15/15
40 x 15/15
40 x 15/15
40 x 15/15

Lay-down Cable curls:

150 x 12
160 x 12
180 x 10
Stack (200) x 8
130 x 20

3 Scoops of Apple Torrent and I'm done.

Hola Bola
07-02-08, 8:54 pm
Nice workout! I've never tried pairing up shoulders with biceps... how do you like it?

Big C
07-02-08, 9:02 pm
This was actually my first time....it went well. That is the only thing I tweaked a bit in the 12-day split for now was teaming chest/tris and shoulders/bis instead of giving myself a day dedicated just to arms. My arms don't need to get any bigger lol...but I felt strong in all areas, was just pretty burnt when I got to the last alternating exercises. Doing my shoulder exercises didn't effect my bis and vice versa so I think I was able to reach full potential on everything if that makes sense.


Nice workout! I've never tried pairing up shoulders with biceps... how do you like it?

Hola Bola
07-02-08, 10:52 pm
This was actually my first time....it went well. That is the only thing I tweaked a bit in the 12-day split for now was teaming chest/tris and shoulders/bis instead of giving myself a day dedicated just to arms. My arms don't need to get any bigger lol...but I felt strong in all areas, was just pretty burnt when I got to the last alternating exercises. Doing my shoulder exercises didn't effect my bis and vice versa so I think I was able to reach full potential on everything if that makes sense.

Yep, that makes sense. I hear you... my arms probably don't need to be any bigger either, but I love my arm workout too much to give it up!

Big C
07-03-08, 9:48 pm
Well 2nite was supposed to be an off night but since they are closed on the 4th, I had to get chest and tris in. Pretty damn good workout I must say especially since some kid stole my bench when I was getting a drink....we had a nice little heated confrontation but let's just say I got my bench back. Off on Friday and Sunday the next few days.

CHEST AND TRIS (7/3/08):


Incline Barbell Press:

135 x 20
225 x 20
225 x 20
225 x 20
225 x 15
225 x 15
225 x 15
135 x 20

Smith Machine CGBP:

135 x 20
225 x 15
275 x 8
315 x 4
330 x 2
225 x 15

***GIANT SET (4 circuits total)*** Machine press, machine flys, chest dips

Machine press (sitting upright):

250 x 12
270 x 12
Stack x 10
Stack x 10

Machine flys:

120 x 10
110 x 10
90 x 15
90 x 12 (these got really rough I don't know why but I had to drop the weight)

Chest dips (leaning in):

15 reps
15 reps
15 reps
15 reps

One-Arm cable pushdowns:

60 x 20/20 (with 10 assisted reps in each arm after initial 10 reps)
70 x 20/20 (same)
80 x 20/20 (same)

Cybex Machine Pressdowns:

Stack x 15
Stack x 15
Stack x 15
Stack x 15
Stack x 15

firsthorseman97
07-04-08, 11:45 am
Damn Big C, that is one insane workout! Crazy volume!

Hola Bola
07-04-08, 5:13 pm
We definately need to partner up at the Arnold next year... our numbers on most exercises are identical, lol...

Keep up the good work bro.

Big C
07-06-08, 2:30 pm
Yeah for sure bro volume is my best friend!


Damn Big C, that is one insane workout! Crazy volume!

Yeah I kind of noticed that lol....you are one strong dude though no doubt, there are areas I am working hard on this year. Would love to partner up with you at the Arnold bro...can't believe I missed the ABC there, definately not missing it next year.


We definately need to partner up at the Arnold next year... our numbers on most exercises are identical, lol...

Keep up the good work bro.

Big C
07-06-08, 2:36 pm
This is actually my workout from yesterday. I had a great rack pull day...then I just felt a little sick and weak...don't know why. The rest of my workout I just wasn't "feeling" it. I'm sure you know what I mean. Hopefully no more of those this month. Today I'm resting and then Legs on Monday.

Rack Pulls/Traps/Calves: (7/5/08)

Rack Pulls (bar below my knees this time): *work up to 5 sets of 3 reps same weight

135 x 15
225 x 12
315 x 9
405 x 8

500 x 3
500 x 3
500 x 3
500 x 3
500 x 3

BB Shrugs *alternating with Behind-the-back Shrugs*

135 x 30
225 x 20
385 x 12
385 x 12
225 x 15

Behind-the-back Shrugs:

135 x 30
225 x 20
315 x 15
315 x 15

Standing calf raises (smith machine) *supersetting with Seated calf raises*

225 x 30
315 x 20
315 x 20

Seated calf raises:

4 plates x 15
4 plates x 15
4 plates x 15

LittleMan55
07-06-08, 2:53 pm
Damn good work Bro!

Hola Bola
07-06-08, 3:05 pm
Strong rack pulls... I need to start doing those again.

What do you have in store for legs tomorrow?

Toni69
07-06-08, 3:28 pm
yea! what's in store for legs Big C? hmmmmmmm? ;)

Big C
07-06-08, 8:44 pm
Yeah my lower back is definately killing today. On Monday I believe I have box squats working my way up to 6-8 sets of heavy singles, leg presses, one-legged ham curls, lunges, and 4x20 on extensions. I'll have to look but I think I have some more calf supersets which is good.


Strong rack pulls... I need to start doing those again.

What do you have in store for legs tomorrow?

Thanks man I appreciate the support. This helps fuel the fire,


Damn good work Bro!

See above Toni, we'll see how it goes! I still haven't heard back from Shaffer this can't be good sign. (wink wink).


yea! what's in store for legs Big C? hmmmmmmm? ;)

Big C
07-07-08, 9:28 pm
LEGS: (7/7/08)

Regular Squat (warmups for box squats):

135 x 20
135 x 20

Box Squats (working way up to 1-rep max for 6-8 singles):

225 x 12
315 x 12
405 x 8
495 x 5
545 x 1
545 x 1
545 x 1
545 x 1
545 x 1
545 x 1 (that was all i had, stuck with 6 singles)

Cybex machine leg press:

300 x 12 (w/u)
400 x 10
410 x 10
450 x 10
470 x 8

Barbell Lunges: (3 total work sets)

bar x ??? (w/u)
135 x 8 paces/8 paces
185 x 8 paces/8 paces
225 x 6 paces/6 paces

Good Mornings: (work up to 5 work sets of 3-5 reps)

bar x ??? (w/u)
90 x 12 (w/u)
135 x 5
155 x 5
175 x 4
175 x 4
185 x 3

One-leg hamstring curls:

90 x 10/10
90 x 10/10
90 x 10/10

Leg extensions:

4 sets of 15

Calf machine *supersetting with toe raises*

300 x 20
320 x 18
340 x 16
360 x 12
Stack x 10

Toe raises (toes in, out, etc):

15 reps
12 reps
12 reps
12 reps
12 reps

Flash419
07-07-08, 9:50 pm
I'm curious... did you stop because you ran out of leg machines to use? Or did you just run out of energy? WOW! Lots of sets, lots of variety.. GREAT JOB!

Big C
07-07-08, 9:59 pm
Haha...I'll be honest Flash I ran out of energy, my stamina sucks right now but that is why I am trying this high volume, although this particular leg workout wasn't about real high reps. It did take a long time to complete...I started to go catabolic at the end there, thank God for the Torrent!


I'm curious... did you stop because you ran out of leg machines to use? Or did you just run out of energy? WOW! Lots of sets, lots of variety.. GREAT JOB!

Toni69
07-08-08, 4:08 am
kick ass wo and yes as it wasnt about high reps this time, you seriously taxed your CNS here..so eat and recover babe. You did some major work...185 on GM's is awesome..box squats were strong and lunges with 225? Those 3 alone were enough to put most people in an early grave, LOL...so I say your energy levels should have went to shit after hitting the weights this aggressively. Excellent work!

Big C
07-08-08, 9:57 pm
Well my right bicep was feeling good until like my 4th set of close-grip pulldowns and I tweaked it pretty good again...definately may be skipping bi's on Wednesday we will see how it feels. Pretty good workout, felt strong....had to go to the basement b/c of a tornado warning but I finished it up about 30 minutes later. Funny b/c I actually snapped the hook on the plate-loaded back machine I was using...sucked b/c I fell backwards and could of gotten hurt...but found an extra hook and stole it from the cable-crossover lol. I was smoked with I got to DB Rows and didn't get as many sets as I would have liked.

BACK AND TRAPS (7/8/08):

Light-Moderate Weighted Chins:

Bw x 20
Bw + 45 x 10
Bw + 45 x 10
Bw + 45 x 10
Bw + 45 x 10
Bw + 45 x 10
Bw + 45 x 10
Bw x 20

Close-grip Hammer Grip Pulldowns (on plate-loaded machine):

140 x 15
180 x 12
230 x 9
250 x 7
270 x 6 (PR) - *this is three 45's per side
230 x 8
180 x 12

Seated rows (on plate-loaded machine) *alternating with DB Shrugs*

180 x 12
230 x 12
270 x 10
320 x 8
360 x 6 (PR) - *this was four 45's per side
360 x 6
180 x 12

DB Shrugs:

100s x 25
120s x 20
120s x 20
120s x 20
120s x 20
100s x 20

DB Rows *alternating with Bent rear raises*

120s x 12/12
120s x 12/12
120s x 12/12

Bent rear raises:

30s x 12
30s x 12
35s x 10
35s x 10

Maharg
07-09-08, 12:22 am
Heavy shit bro.

Next Arnie classic, you willing to throw down? I am going up there and want to hit it up with as many animals as i can.

Toni69
07-09-08, 4:00 am
Big C trying to show me up with the damn pull ups now. I did 67 last week, he comes here and does 100? You wanna play with me Big C? Cause I can play...

;)

Big C
07-09-08, 9:15 am
I'm always willing bro. Big C and Hola are gonna collide at the session too....looking forward to training with him.


Heavy shit bro.

Next Arnie classic, you willing to throw down? I am going up there and want to hit it up with as many animals as i can.

Not trying to show you up...I wasn't even keeping count ...just kept going lol. I play harder though Toni.


Big C trying to show me up with the damn pull ups now. I did 67 last week, he comes here and does 100? You wanna play with me Big C? Cause I can play...

;)

Big C
07-09-08, 9:29 pm
I was a little lethargic getting to the gym....figured it would be a bad workout but it turned out being one of the best I've had in a while. Bicep felt good so I stormed through some heavy sets. And the first time I have done seated barbell military in a while...strength levels on that seemed to be up too. Felt like a man possessed lol....I wasn't tiring....the Storm and Purple Wrath definatley helped. I'm off on Thursday. Much needed rest day.

SHOULDERS AND BICEPS (7/9/10):

Seated barbell Military Press:

135 x 20
185 x 15
205 x 10
225 x 4
225 x 4
235 x 4
240 x 3
185 x 10
135 x 20

E-Z bar Curls:

90 x 15
110 x 12
130 x 10
160 x 7
170 x 4
160 x 6
110 x 12

Machine Lateral raises:

90 x 20
110 x 15
130 x 15
150 x 10
150 x 10
170 x 6
170 x 6
130 x 15
110 x 15

DB Hammer Curls: (all done hammer style)

40s x 10/10
50s x 10/10
60s x 8/8
70s x 8/8
80s x 6/6
50s x 10/10
40s x 10/10

DB Front raises *alternating with DB wrist curls*

40s x 10/10
45s x 10/10
45s x 10/10

DB wrist curls:

45s x 15
50s x 15
50s x 15

Madcat
07-09-08, 9:52 pm
Dude, Im not real sure how Ive been missing this but this is another good thread for some local boys to hold it down.

Gotta sub to this shit for sure.

Keep it up BigC and keep ur bro at Muskingum, they just got a new weightroom i nthe new student center! Im pissed.

Maharg
07-09-08, 9:54 pm
Putting up more then most peoples bench on seated militarys is damn impressive bro, and 170 curls are fucking heavy, mucho respecto. Me fail-o, spanisho.

Big C
07-09-08, 10:05 pm
Haha that's ok bro hope all has been well with you. I remember training down in Columbus with you in January I believe. My bro just got done with college there and will be moving to C-bus to work in a couple weeks....he quit working out though! He just parties lol you know how he is.


Dude, Im not real sure how Ive been missing this but this is another good thread for some local boys to hold it down.

Gotta sub to this shit for sure.

Keep it up BigC and keep ur bro at Muskingum, they just got a new weightroom i nthe new student center! Im pissed.

Yeah I was actually surprised how well the seated militaries went....I had been doing them on Smith for so long, I think it actually helped...I didn't even need a spot on any of those sets maybe next time I will try and go a bit higher. I would like to be able to rep out 225 for 8-10 though.


Putting up more then most peoples bench on seated militarys is damn impressive bro, and 170 curls are fucking heavy, mucho respecto. Me fail-o, spanisho.

Big C
07-11-08, 11:06 pm
Great workout tonight and got some Red Lobster after with my boy James...just not in the greatest of moods. Just some personal shit going on but I need to stay focused and rest up for legs on Saturday.

CHEST AND TRIS (7/11/08):


Barbell Bench (working up to weight I can get for 2-3 reps, then 6-8 singles with that weight with one minute rest between sets):

135 x 20
225 x 15
275 x 10
300 x 4

320 x 1
320 x 1
320 x 1
320 x 1
320 x 1
320 x 1
320 x 1

Incline DBs (2 x 12, 3 x 8):

100s x 12
110s x 12
120s x 8
120s x 8
120s x 6 (failed after 6th rep)

Flat DB Flys (4 x 10):

50s x 15 (w/u)
65s x 10
75s x 10
85s x 9
90s x 8 (failed after 8th rep)

Pushdowns:

180 x 20
Stack x 15
Stack x 15
Stack x 15
Stack x 15
Stack x 15, drop 150 x 12

Cybex Tricep Extension machine *alternating with Bodyweight Tricep Dips*

110 x 15
130 x 15
150 x 12
150 x 12

Dips:

20 reps
20 reps
20 reps

B Con
07-11-08, 11:10 pm
I like what you did on the bench with one min rest and knocking it out... how did you feel with 'em? is that something new you just cooked up?

BTW you have been throwing some serious LBs around and just destroying the gym... great work all aroudn

Toni69
07-12-08, 6:36 am
love, love, love the bench...strong numbers all the way to the end! Very impressive. Got my eye on you Big C...you got my attention for sure!

legs after this session should be interesting too, LOL..good luck with that! ;)

Madcat
07-12-08, 9:10 am
Dude, your #s are just sick. The poundage you move is insane and the rest periods are stil lso short.


Hope your personal stuff is getting better bro, remember we are all here to back you and help you!! Dont hesitate to ask!

Big C
07-12-08, 6:39 pm
Felt pretty good actually......it was those final couple sets of Incline DBs and flat Flys that really killed me. I couldn't get the reps I was supposed to get but thats OK. Thanks bro...


I like what you did on the bench with one min rest and knocking it out... how did you feel with 'em? is that something new you just cooked up?

BTW you have been throwing some serious LBs around and just destroying the gym... great work all aroudn

Well thanks...you designed this routine for me and I sure am gaining strength I can tell already. Back to Phase 1 next week babe. Yes legs were not fun today u were right lol.


love, love, love the bench...strong numbers all the way to the end! Very impressive. Got my eye on you Big C...you got my attention for sure!

legs after this session should be interesting too, LOL..good luck with that! ;)

Thanks bro...I try. Still need to get stronger and bigger though. My work is not done yet. Yeah I'm not bringing personal shit to the Forvm just shady people around me...I hate associating myself with 2-faced people.


Dude, your #s are just sick. The poundage you move is insane and the rest periods are stil lso short.


Hope your personal stuff is getting better bro, remember we are all here to back you and help you!! Dont hesitate to ask!

Big C
07-12-08, 6:45 pm
LEGS (7/12/08):


(Warmups)

Smith Machine Squat *alternating with Stiff Barbell Deads*

135 x 20
225 x 15
225 x 15
225 x 15

Stiff-legged BB deads:

135 x 20
135 x 20
135 x 20
135 x 20
135 x 20

Plate-loaded Leg Press:

5 pps x 15
6 pps x 15
7 pps x 12
7 pps x 12
8 pps x 10
9 pps x 8
7 pps x 12
5 pps x 20
4 pps x 35

Hack Squats *alternating with Calf raises*

135 x 15
225 x 15
315 x 15
405 x 12
405 x 12

Calf raises:

20 reps (for all 4 sets)

***CIRCUIT of Leg Curls, Machine calf raises and Bodyweight Lunges***

Leg curls:

130 x 15
150 x 15
150 x 15

Machine calf raises:

400 x 15
400 x 15
400 x 15

Bodyweight Lunges:

24 paces (12 per leg)
24 paces (12 per leg)
24 paces (12 per leg)

Hola Bola
07-12-08, 6:48 pm
Nice leg workout... we both did a circuit of calf raises, leg curls, and walking lunges today, lol...

Big C
07-12-08, 6:52 pm
Yeah....see we don't have a lying leg curl machine, just one you sit up on so there is the difference. I would love it if we had one....if I want to do anything like that I need a dumbell between my feet and someone to put it there while I lay on my stomach. Shit I didn't knock out 60 reps on calves either I will have to bump that up next time lol.


Nice leg workout... we both did a circuit of calf raises, leg curls, and walking lunges today, lol...

Hola Bola
07-12-08, 8:47 pm
Yeah....see we don't have a lying leg curl machine, just one you sit up on so there is the difference. I would love it if we had one....if I want to do anything like that I need a dumbell between my feet and someone to put it there while I lay on my stomach. Shit I didn't knock out 60 reps on calves either I will have to bump that up next time lol.

Haha... I've always done high reps for calves, but more like 25-30... I've just recently started with the super high reps... it burns like hell but I think its working.

Flash419
07-13-08, 1:28 pm
Solid workouts bro...

Keep it up! Looking forward to the next Animal session. We need to hook up and move some serious weight!

LittleMan55
07-13-08, 3:23 pm
Great leg day bro! some serious work was done...

Big C
07-14-08, 9:22 pm
BACK AND TRAPS (7/14/08):

Bodyweight Pullups (close, medium and wide grip 2 sets each):

10 reps, 10 reps, 10 reps

10 reps, 10 reps, 8 reps

Barbell Rows: (5x3 today, overhand grip)

135 x 20
225 x 15
315 x 8

335 x 3
335 x 3
335 x 3
335 x 3
335 x 3
225 x 15 (burn)

Jailhouse T-bar rows *alternating with Barbell Shrugs*

3 pies x 25
4 pies x 20
5 pies x 12
6 pies x 6 (grip slipped)
6 pies x 10
7 pies x 5
4 pies x 15 (burn)
2 pies x 30 (burn)

Barbell Shrugs:

225 x 25
225 x 25
275 x 20
275 x 20
275 x 15
225 x 30

Cybex Lat Machine Pulldowns *overhand alternating with underhand, medium grip):

Overhand:

Stack x 10
Stack x 10
Stack x 10

Underhand:

Stack x 10
Stack x 10
Stack x 10

Cable Rear delt raises:

30 x 15/15
40 x 15/15
50 x 10/10
40 x 12/12

Washed down some Green Apple Torrent before heading home for a big dinner!

Big C
07-15-08, 9:06 pm
My workouts have been really good lately...although a week off could be coming sometime in late September. I'm due! Right bicep still bothering me so I switched it up tonight and did tris instead to give it a break.....doing heavy barbell rows and pulldowns really irritated whatever is wrong last night. I was very happy with my CGBP but my Skulls were a bit disappointing....at least they were't bothering my elbows like they were back in May so that was a good sign. Just kept the same weight for all sets on those. Here is my breakdown from tonight....

SHOULDERS AND TRIS (7/15/08):

Barbell Close-Grip Bench:

135 x 20
185 x 20
225 x 15
275 x 6
315 x 2
325 x 1
225 x 15
185 x 25

DB Seated Shoulder Press:

80 x 15
90 x 12
100 x 10
110 x 7
90 x 12
80 x 12

DB Standing lateral raises *alternating with Skullcrushers*

35s x 20
40s x 18
45s x 15
35s x 20
30s x 20

Skullcrushers:

110 x 12
110 x 12
110 x 12
110 x 12

Cable One-arm Pushdowns *alternating with One-arm Front cable raises*

70 x 20/20
90 x 15/15
110 x 15/15
120 x 10/10

Cable front raises:

40 x 15/15
50 x 12/12
50 x 12/12
40 x 20/20

3 Scoops of Torrent after.

Maharg
07-15-08, 9:07 pm
Nice shit man, you always push the heavy shit. Much respect for 325 on cgbp.

Big C
07-15-08, 9:10 pm
Thanks bro always nice to have your support you know that. Sad thing is my CGBP is about as strong as my bench press.....that ain't good! I will keep pluggin' away though.


Nice shit man, you always push the heavy shit. Much respect for 325 on cgbp.

Maharg
07-15-08, 9:14 pm
Thanks bro always nice to have your support you know that. Sad thing is my CGBP is about as strong as my bench press.....that ain't good! I will keep pluggin' away though.

Hell, i wish i had that problem! Atleast 2/3's your arm is triceps, which might be why you have the giant fucking arms.

joe-yamma
07-15-08, 11:24 pm
Thanks bro always nice to have your support you know that. Sad thing is my CGBP is about as strong as my bench press.....that ain't good! I will keep pluggin' away though.i've always been like that too... it's all about the tri's i guess? haha
good to see you doing work as always. hope that all is well with you bro.

Madcat
07-15-08, 11:38 pm
Damn BigC, thats insane. 325 closegrip, uh I dont really even know what to say there. Just sick. I cant wait for the day I can reg. grip that much on a chest day.

Good shit, keep it up bro.

Fury317
07-15-08, 11:38 pm
Nice back and chest sessions Big C! Killing those weights man. The BB Rows were insane. Dude I hate those fucking irritations liek whats going on with your bi. I know how you feel bro, its like you dont want to take time off but its so aggravating. Maybe try something simple like a heating pad or icy hot? Keep training hard bro.

Hola Bola
07-16-08, 2:04 am
Nice close grip and shoulder presses!

Big C
07-16-08, 8:18 am
All is well big man...wish I could make it to Pittsburgh this weekend for the ABC...July is usually our busiest month here at work though with weekend events...I definately will be in Wheeling though got my room booked!


i've always been like that too... it's all about the tri's i guess? haha
good to see you doing work as always. hope that all is well with you bro.

It's aight....I am slowly working my way up the ladder...just a year ago I couldn't do 225 for 8-10 reps lol.


Damn BigC, thats insane. 325 closegrip, uh I dont really even know what to say there. Just sick. I cant wait for the day I can reg. grip that much on a chest day.

Good shit, keep it up bro.

Yeah I have never had any problem with any part of my arm but this is lingering...thanks for the suggestions I may try some icy hot that might help. Hope all is well in your neck of the woods man.


Nice back and chest sessions Big C! Killing those weights man. The BB Rows were insane. Dude I hate those fucking irritations liek whats going on with your bi. I know how you feel bro, its like you dont want to take time off but its so aggravating. Maybe try something simple like a heating pad or icy hot? Keep training hard bro.

Thanks big guy....my partner was begging me to go for the 120s on shoulder press but I don't think I can hack that much weight yet. Like you say, slowly making gains bro is the way to go I don't want to rush anything!


Nice close grip and shoulder presses!

Big C
07-16-08, 9:22 pm
Will my ailing bicep all I could really do 2nite was chest...but that was fine I threw a couple extra things in I haven't did for a long time. Thursday is a rest day then back to Legs on Friday. Ouch.

CHEST AND FOREARMS (7/16/08):

Barbell Incline Press:

135 x 30
225 x 15
250 x 11
275 x 7
300 x 2
310 x 1
225 x 15
135 x 30

Cybex Axis Incline Machine:

230 x 20
250 x 15
Stack (290) x 10
Stack x 10
Stack plus 10 x 8

Bodyweight Chest Dips *supersetting with DB Pullovers*

20 reps
20 reps
20 reps
20 reps

DB Pullovers:

100 x 12
120 x 8
120 x 8
100 x 12

Low Cable Crossovers *supersetting with Pushups*

60 x 15
60 x 15
60 x 12

Pushups:

15 for all 3 sets

Barbell Wrist curls:

90 x 15
90 x 15
90 x 15
90 x 15

3 Scoops of Torrent and Pop Tart immediately after. Dinner coming up in about 10 minutes!

B Con
07-16-08, 11:22 pm
I like the addition of the pop tart in the post workout diet haha...

Great work for an ailin bicep.. hope it gets better quick... you are definitely putting in some solid work though

Big C
07-20-08, 8:06 pm
A little behind here...got a couple workouts to post from Friday and Saturday. Put a whole week of work in this week...monday through sunday....and back at it again on monday, sucks because I wanted to do other things with my friends and make the trip to the Pittsburgh ABC but couldn't do those things like I wanted to. Here is my leg workout from Friday.

LEGS: (7/18/08):

Leg Press:

1 pps + 25 per side x 50
2 pps + 25 per side x 45
3 pps x 40
4 pps x 35

Smith Machine Lunges:

135 x 15/15
135 x 12/12
185 x 10/10
185 x 10/10

Barbell Squats: (legs were toast by the time I got to squats) 4 x 12

225 x 12
225 x 12
225 x 12
225 x 12

Extensions:

90 x 30
100 x 25
115 x 20
130 x 15

Seated calf raises: 4 sets of 30, 30, 20, 20

Big C
07-20-08, 8:13 pm
Supposed to be a back workout on Saturday but I switched it up and did Shoulders and Biceps instead.......funny b/c doing bicep exercises isn't hurting my bi's at all really, it's the pulling on the back exercises that are killing it so I'm holding off to do back until Monday. Very weird I don't know what is going on but I killed it this workout.


SHOULDERS AND BICEPS (7/19/08):

Smith Machine Military Press:

135 x 25
185 x 15
225 x 12
275 x 6
285 x 3
295 x 1
225 x 12
185 x 20

E-Z bar Curls:

40 x 20
90 x 15
120 x 10
160 x 8
170 x 5
130 x 10
110 x 12

Cybex double-arm Preacher curl *alternating with Machine lateral raises*

100 x 20
110 x 15
130 x 10
150 x 8
110 x 10

Machine lateral raises:

130 x 15
130 x 15
130 x 15
150 x 12
150 x 12

***CIRCUIT*** Bent-over rear delt raises vrs. Barbell preacher curl vrs. Barbell front raises

Bent rear delt raises:

30s x 15
35s x 15
35s x 12

Barbell preacher curl:

65 lbs. x 10
65 lbs. x 10
65 lbs. x 10

Barbell front raises:

Bar x 15
Bar x 15
Bar x 15

B Con
07-20-08, 8:17 pm
That circuit looked brutal... way to put in that work Big C

Big C
07-20-08, 8:25 pm
Thanks bro...believe it or not those barbell front raises were brutal.....just the bar even! I'm used to doing anywhere from 135-155 on regular sets but burning out with those killed me.


That circuit looked brutal... way to put in that work Big C

Maharg
07-20-08, 9:43 pm
A little behind here...got a couple workouts to post from Friday and Saturday. Put a whole week of work in this week...monday through sunday....and back at it again on monday, sucks because I wanted to do other things with my friends and make the trip to the Pittsburgh ABC but couldn't do those things like I wanted to. Here is my leg workout from Friday.

LEGS: (7/18/08):

Leg Press:

1 pps + 25 per side x 50
2 pps + 25 per side x 45
3 pps x 40
4 pps x 35

Smith Machine Lunges:

135 x 15/15
135 x 12/12
185 x 10/10
185 x 10/10

Barbell Squats: (legs were toast by the time I got to squats) 4 x 12

225 x 12
225 x 12
225 x 12
225 x 12

Extensions:

90 x 30
100 x 25
115 x 20
130 x 15

Seated calf raises: 4 sets of 30, 30, 20, 20

Digging the leg workout here bro, looks like a lot of fun.

Toni69
07-21-08, 4:29 am
Diggin' the last 2 wo's...you killed shoulders with those presses Chris. And I know you gotta be hurting from the smitty lunges. Those kicked my ass (literally) last week...so Im gonna do them again today, LOL..glutton for pain I must be!

I have a jam packed, 2 sessions left, for today and tomorrow...trying to get in all I can for those 2 days. Stay tuned on how I do it. ;)

Big C
07-21-08, 8:10 am
Thanks Toni....cool of you to check in. The Smitty lunges KILL...today it really hit, I can barely walk. Get a couple good workouts in before you come home and have a safe trip!!!


Diggin' the last 2 wo's...you killed shoulders with those presses Chris. And I know you gotta be hurting from the smitty lunges. Those kicked my ass (literally) last week...so Im gonna do them again today, LOL..glutton for pain I must be!

I have a jam packed, 2 sessions left, for today and tomorrow...trying to get in all I can for those 2 days. Stay tuned on how I do it. ;)

Big C
07-21-08, 9:19 pm
I got these braces for my forearm and bicep and had an awesome back workout 2nite...didn't bother me one bit. I stayed away from any type of pulldown though b/c those were bothering it the most. I felt refreshed from a day off on Sunday and was ready to get to work.

BACK: (7/21/08)

Chest Supported T-bar Rows (close grip this time) *alternating with DB Shrugs*

1 pie x 20
2 pies x 15
3 pies x 12
4 pies x 9
5 pies x 4 (this sucked I wanted at least 7-8)
4 pies x 8
3 pies x 15

DB Shrugs:

100s x 30
100s x 30
100s x 30
100s x 30
100s x 20

Rack Pulls (knee level) *alternating with Hyperextensions*

135 x 12
225 x 12
315 x 12
405 x 10
495 x 8
565 x 6
405 x 12
225 x 20

Hypers:

Bw x 15
Bw x 15
Bw x 15
Bw x 15
Bw x 15

Cable Upright rows:

150 x 12
160 x 12
170 x 12
180 x 12

Cybex Machine Seated rows:

Stack x 15
Stack x 15
Stack x 10
Stack x 10

Maharg
07-22-08, 12:25 am
awesome back work biggo. We could hit a back session in Columbus next year, if we are too train together.

Big C
07-22-08, 10:22 pm
CHEST AND TRIS (7/22/08):

DB Bench Press: 6 x 15-6

85s x 15
95s x 15
100s x 12
110s x 10
120s x 6
120s x 6

DB Incline: 4 x 15-6 with one drop-set of incline flys after last set (1 x 30)

100s x 15
100s x 12
120s x 6
120s x 6, drop incline flys 20s x 30

Machine Flys:

110 x 10
130 x 10
150 x 10
160 x 8

One-arm Cable (standing) extensions:

40 x 15/15
50 x 12/12
60 x 12/12
60 x 10/10
40 x 20/20

V-bar Pushdowns:

Stack x 20
Stack plus 45 x 15
Stack plus 45 x 15
Stack plus 45 x 12
Stack plus 45 x 12
Stack x 15

Dips:

3 sets of 25

Maharg
07-22-08, 10:55 pm
How did you like the comic i sent you?

Awesome chest and triceps session. Not even bothering working up before loading up the stack.

Big C
07-23-08, 8:07 am
Dude that was hilarious. Sorry I have no nipple piercings lol.

Yeah the stack on a cable station is really not that much lol, thus the need to load a 45-lb plate on to make it more challenging.


How did you like the comic i sent you?

Awesome chest and triceps session. Not even bothering working up before loading up the stack.

firsthorseman97
07-23-08, 8:37 am
Nice chest and tri's day. Moving some nice weight as usual Big C! I like how you threw in the drop set of incline flyes.

Big C
07-23-08, 8:57 am
Thanks bro...yeah Toni set me up on this chest routine. There are three stages and I do one every other chest workout. The other chest workouts I am doing the high reps, lots of volume etc.

The 20 pounders on incline flys burned like hell......I had to pause a couple times and then finish. Hope all is good with you man thanks for stopping by.


Nice chest and tri's day. Moving some nice weight as usual Big C! I like how you threw in the drop set of incline flyes.

Big C
07-23-08, 9:09 pm
With this program I hate lifting 4 days in a row but again this week I have no choice, I will have to hit shoulders and bis again tomorrow. Friday night I have a charity all-star football game I have to work...pretty cool though b/c nothing is better than the start of football season. Tonite I switched it up a bit and gave my quads some much needed rest.


HAMSTRINGS, CALVES AND TRAPS (7/23/08):

Hip abductor:

110 x 15
130 x 15
150 x 12
170 x 12

DB Lunges *alternating with DB Stiff-leg deads*

45s x 10/10
50s x 10/10
55s x 8/8
45s x 8/8
BW x 15/15

DB Stiff-leg deads:

65s x 20
75s x 15
80s x 15
90s x 10
75s x 15

Close-stance leg press (hitting hams directly) *alternating with Rotary calf raises*

3 pps x 12
4 pps x 12
4 pps x 12
5 pps x 12
6 pps x 10

Rotary machine calf raises:

320 x 50
320 x 50
360 x 30
Stack x 20
Stack x 20

One-legged curls *alternating with Toe raises*

50 x 15/15
60 x 15/15
70 x 15/15

Toe raises:

3 sets of 20 reps each

Smith Machine Drop-Set Shrugs: (no rest)

2 warmups (135, 225)

1. 405 x 15, 315 x 20, 225 x 20, 135 x 25

2. 405 x 15, 315 x 15, 225 x 20, 135 x 30

Incline DB Shrugs:

80s x 12
80s x 12
80s x 12

Big C
07-25-08, 8:28 am
SHOULDERS AND BICEPS (7/24/08)


Barbell Military Press: (all heavy sets were slow & controlled, pause at bottom)

135 x 20
185 x 15
225 x 7
235 x 4
240 x 3
250 x 1
225 x 8
135 x 20

DB Curls:

40s x 12/12
50s x 8/8
60s x 8/8
70s x 9/9 (Hammer style)
80s x 8/8 (Hammer style)
90s x 5/5 (Hammer style)
45s x 10/10
35s x 10/10

Cable side laterals *alternating with Low-cable curls*

40 x 15/15
50 x 12/12
60 x 10/10
70 x 10/10
50 x 12/12

Low cable curls:

130 x 15
150 x 15
170 x 12
Stack x 10
Stack x 8, drop 130 x 15

Bent rear delts raises *alternating with DB wrist curls*

35s x 12
40s x 10
40s x 10

Wrist curls:

50s x 15
50s x 15
50s x 15

Much needed day of rest today, Back workout on Saturday I believe.

firsthorseman97
07-25-08, 8:33 am
Solid workout Perkules! Moving some good weight around thru the whole session.

I take it your bicep is feeling better?

Big C
07-25-08, 8:41 am
Thanks bro....it was pretty solid and better than I thought it would be. The bicep is feeling better but I can it's not 100% just yet....I have some wraps I am using so those help. The hammer curls seemed to irritate it just a bit but I knocked em out. Thanks for checkin in man have a good weekend.


Solid workout Perkules! Moving some good weight around thru the whole session.

I take it your bicep is feeling better?

Maharg
07-25-08, 11:31 am
315 is in sight for seated militarys. Anyone ever tell you that you're a strong bastard?

LittleMan55
07-25-08, 11:34 am
Big C your work outs are freaky man!

nuff said...

Big C
08-04-08, 12:13 pm
I haven't been taking time off, although I think I need to, I am just getting burned out. For the first time in a very LONG time I wasn't pumped to get into the gym last week. Workouts were still pretty good just lacked a bit of motivation which is NOT like me at all. I still logged my workouts but I will start with Saturday (8/2).

BACK AND TRAPS (8/2):

Medium-grip Pullups (bodyweight):

4 x 10

Rack Pulls (from the knee, 5x3 routine):

135 x 10
225 x 10
315 x 10
405 x 10

520 x 3
520 x 3
520 x 3
520 x 3
520 x 3

Jailhouse T-bar Rows *alternating with DB Shrugs*

2 pies x 15
3 pies x 15
4 pies x 10
5 pies x 10
6 pies x 6
5 pies x 10

DB Shrugs:

100s x 15
120s x 12
120s x 12
120s x 12
120s x 12

Machine Pulldown (different grip/variation) *alternating with Machine Rows*

Stack x 12
Stack x 12
Stack x 12

Machine Rows:

210 x 10
230 x 10
230 x 10

Maharg
08-04-08, 12:17 pm
Great back day. Now take the week off.

Hola Bola
08-04-08, 12:24 pm
Strong back workout!

Brutus_515
08-04-08, 12:26 pm
whats up man hope you get your head back on straight...I will let you know about the fantasy football leauge i am just kinda crazy right now but I havent forgot about it....keep killin it bro

Big C
08-05-08, 2:36 pm
Thanks man I'm back no doubt about it. Looking forward to chillin with you guys soon. Yeah I have two huge drafts back to back (Aug 30/31).


whats up man hope you get your head back on straight...I will let you know about the fantasy football leauge i am just kinda crazy right now but I havent forgot about it....keep killin it bro

Big C
08-05-08, 2:41 pm
8/4/08: LEGS

Cybex Machine Leg Press:

300 x 15 (w/u)
430 x 10
470 x 10
Stack x 10
Stack x 10
300 x 20 (burn)

Front Squat *alternating with BB Stiff-leg Deads*

135 x 15
135 x 15
135 x 12
135 x 12
135 x 12
135 x 12

Stiff Deads:

135 x 20
185 x 20
225 x 15
315 x 10
315 x 10
225 x 15
135 x 20

***CIRCUIT of Extensions, Leg Curls, Walking Lunges***

Extensions:

110 x 25
110 x 25
110 x 25

Leg Curls:

130 x 15
150 x 15
150 x 15

Walking Lunges (bodyweight):

20 paces
20 paces
20 paces

Maharg
08-05-08, 2:45 pm
Ow.

Big C
08-06-08, 12:05 pm
8/5/08: CHEST AND TRIS

(low) Smith Machine Incline: sets of 20 until can't do 20 @ 225

135 x 25
225 x 20
225 x 20
225 x 20
225 x 20
225 x 18
135 x 25

DB Bench *alternating with Hammer-grip Skulls*

100s x 15
100s x 15
100s x 15
100s x 12

Hammer-grip Skulls:

100 x 15
120 x 12
120 x 12
140 x 8
100 x 15

DB Decline Flys *Alternating with V-bar Pushdowns*

70s x 10
70s x 10
70s x 10
70s x 10

V-bar Pushdowns:

Stack x 20
Stack x 20
Stack + 45 x 15
Stack + 45 x 15
Stack + 45 x 12
Stack x 20
180 x 20

Maharg
08-06-08, 12:08 pm
Some big pressing today. and you got some freakish tricep strength.

Big C
08-06-08, 12:13 pm
Thanks bro. I kept the weight down a bit on chest just knocked out a ton of reps. The DB bench was brutal after all that inclining.....100s felt like 150s lol.


Some big pressing today. and you got some freakish tricep strength.

LittleMan55
08-06-08, 12:41 pm
Thats just some crazy chest and tri work!

Big C
08-07-08, 11:51 am
6/6/08: SHOULDERS AND BICEPS

* 3 sets of reverse-grip laterals to warmup

Hammer Curls:

45s x 12/12
55s x 10/10
65s x 10/10

75s x 8/8
85s x 7/7

50s x 10/10
45s x 10/10

Barbell Front Raises:

bar x 20 (w/u)
135 x 10
135 x 10
135 x 10
135 x 10
bar x 20

Shoulder Press machine *alternating with Machine Preacher Curls*

180 x 12
Stack x 12
Stack x 12
Stack x 12
Stack x 12

Machine Preachers:

80 x 12
100 x 10
120 x 8
100 x 10
80 x 12

Cable Rear Delts:

40 x 15/15
50 x 15/15
60 x 10/10

firsthorseman97
08-07-08, 11:56 am
Another solid day Big C! It definitely looks like your back into it.

But why are you just now posting a workout from June? I'm going out on a limb here and I'm guessing you typed the date wrong.

LittleMan55
08-07-08, 12:03 pm
Great work out bro!

Big C
08-07-08, 12:06 pm
Definately back into it. Jesus.......crazy day at work...yeah it was from August 6th, not June lol.


Another solid day Big C! It definitely looks like your back into it.

But why are you just now posting a workout from June? I'm going out on a limb here and I'm guessing you typed the date wrong.

Big C
08-07-08, 12:07 pm
Thanks man...off day 2nite.....get to watch my Brownies in preseason action!


Great work out bro!

joe-yamma
08-07-08, 12:20 pm
Big C... good to see you doing work as always homeboy.

brownies tonight and steelers tomorrow night.
Sept 14th and Dec 28th we can talk some smack! haha

Brutus_515
08-07-08, 12:49 pm
http://i169.photobucket.com/albums/u207/shafferw/thepre2.jpg

LittleMan55
08-07-08, 12:50 pm
Big C... good to see you doing work as always homeboy.

brownies tonight and steelers tomorrow night.
Sept 14th and Dec 28th we can talk some smack! haha


http://i169.photobucket.com/albums/u207/shafferw/thepre2.jpg

I wasnt going to chime in, but I cant resist... In for smack talking to Browns fans!

Brutus_515
08-07-08, 1:43 pm
http://i98.photobucket.com/albums/l258/SUPERBOWLXLCHAMPS06/ben-roethlisberger_brady-quinn.jpg

http://i113.photobucket.com/albums/n216/ravenman4/2.jpg

Big C
08-12-08, 8:19 am
Been a good start to the week as far as workouts go. Preparing for the Akron/Canton ABC this Saturday but it really pales in comparison to what major important event is going on that day with the Houses's pro debut down south. I'm really pulling for him and believe he will do very well and take the show. Here are my workouts from Saturday and Monday...


8/10/08: LEGS

Squats:

135 x 10
225 x 10
315 x 10

395 x 2
395 x 2
395 x 2
395 x 2
395 x 2
395 x 2

Cybex Leg Press *alternating with Leg Curls*

300 x 20
330 x 20
350 x 20
370 x 20

Leg Curls:

130 x 20
150 x 15
170 x 15
Stack x 10
170 x 12

DB Stiff-leg Deadlifts *supersetting with Walking Lunges*

80s x 10
80s x 10
90s x 10
90s x 10

Walking Lunges:

24 paces
24 paces
24 paces
24 paces

Big C
08-12-08, 8:23 am
Changing my routine just a bit, throwing biceps with chest and triceps with shoulders.

8/11/08: CHEST AND BICEPS

Incline DB Press:

90s x 15
100s x 15
120s x 10
120s x 10
120s x 10
90s x 15

E-Z bar Preacher curl:

bar (w/u)
110 x 8
110 x 8
110 x 8
110 x 8
110 x 8

DB Flat bench Flys:

70s x 10
80s x 10
90s x 10
100s x 6 (PR)
80s x 10

Cable Curls (wide grip):

140 x 15
160 x 12
180 x 10
180 x 10
140 x 15

Cable Crossovers:

70 x 20
80 x 20
90 x 15
100 x 12
70 x 20

Big C
08-13-08, 9:23 am
Doing CGBP after military really hurt me there but I still tried to bang out some good sets. Pretty good workout getting ready for some back and traps tonight before my off day. Still doin a ton of sets but I'm lowering my reps some.

8/13/08: SHOULDERS AND TRICEPS

Barbell Military Press:

135 x 15
185 x 12
225 x 8
245 x 4
255 x 2
225 x 6
135 x 15

CGBP:

135 x 15
185 x 15
225 x 10
275 x 5
225 x 10
225 x 10
135 x 20

Standing DB Press *supersetting with DB Raises*

60s x 10
65s x 10
70s x 10
80s x 8

DB Side Raises:

35s x 15
35s x 15
40s x 15
40s x 15

Rope Pressdowns:

90 x 12
100 x 12
110 x 12
120 x 12
120 x 12
120 x 12

I finished up with three sets of cable delts and 20 minutes of cardio on the bike. Animal Cuts is on the way (never used it) and I'm trying to get shredded up a bit to see what I look like.

firsthorseman97
08-13-08, 10:16 am
Nice work Big C! I bet that 20 minutes of cardio felt like a lifetime.

Maharg
08-13-08, 11:45 am
Yea, it really messed you up. Some of us would be happy with a 275x5CGBP after militaries.

Flash419
08-13-08, 12:16 pm
20 minutes of cardio on the bike. Animal Cuts is on the way (never used it) and I'm trying to get shredded up a bit to see what I look like.

BIG C on a CUT? Going to jump onstage and become the next MASS monster?

Big C
08-13-08, 12:22 pm
It did! 10 minutes felt like a lifetime but I had a couple good views right in front of me if you dig what I'm sayin. It helped lol.


Nice work Big C! I bet that 20 minutes of cardio felt like a lifetime.

Yeah...but not me man.....militaries drained me. It's cool though I will bounce back.


Yea, it really messed you up. Some of us would be happy with a 275x5CGBP after militaries.

Haha we'll see Flash.......I would like to drop 5-8 pounds and see what I look like. See you Saturday big man! You will love Rocco's don't know if you've ever been there...but your girl Megan will be in attendance!


BIG C on a CUT? Going to jump onstage and become the next MASS monster?

Big C
08-19-08, 8:52 am
Haven't been able to post my workouts...been so busy but I'm trying to get back on track here. Had a real good ABC this past Saturday at Rocco's. I switched my routine back to what I was doing...I like having my day just for arms so I am throwing shoulders back with chest which I like.

8/19/08: ARMS and cardio

Barbell Curls:

bar x 15
95 x 15
135 x 10
155 x 8
170 x 6
135 x 10
bar x 20

Hammer-grip Skullcrushers:

bar/grip x 15
80 x 12
130 x 10
130 x 10
150 x 8
80 x 15

One-arm cable curls *alternating with One-arm pushdowns*

60 x 12/12
80 x 12/12
90 x 10/10
80 x 12/12

One-arm pushdowns:

70 x 15/15
90 x 15/15
110 x 10/10
120 x 8/8

Weighted Dips:

BW x 15
BW + 45 x 12
BW + 90 x 9
BW + 90 x 9
BW x 20

20 minutes cardio on stationary bike.

B Con
08-19-08, 11:10 pm
Damn from reading that seems like those arms were fried. 170 on BB curls is fucking nuts. I don't care who ya are thats fucking nuts.

Maharg
08-20-08, 2:00 am
you are nucking Futs bro!

Big C
08-20-08, 8:39 am
I hadn't done BB curls for quite some time because of the bicep pain but now that it's gone I was able to go nice n heavy. Maybe we will hit these up at the ABC in September bro.


Damn from reading that seems like those arms were fried. 170 on BB curls is fucking nuts. I don't care who ya are thats fucking nuts.

Haha thanks bro. I sometimes think I am...at least in the gym. Outide of lifting I'm a pretty mellow dude.


you are nucking Futs bro!

Big C
08-20-08, 8:44 am
8/19/08:

BACK AND TRAPS:

Rack Pulls *knee level*

135 x 12
225 x 12
315 x 12
405 x 8
495 x 5
545 x 4
585 x 2
585 x 2
405 x 12

Light Barbell Rows *alternating with Barbell Shrugs*

135 x 20
225 x 12
225 x 12
225 x 10
225 x 10
225 x 10

BB Shrugs:

225 x 20
315 x 15
315 x 15
315 x 15
315 x 15

Cybex Machine Pulldowns (underhand grip):

Stack x 10
Stack x 10
Stack + 10 x 10
Stack + 10 x 10

DB Shrugs:

95s x 20
120s x 10
120s x 10
120s x 10
95s x 20

No cardio last night plan on hittin the bike up 2nite after legs.

firsthorseman97
08-20-08, 9:20 am
Great lookin' WO Big C! I like the "light" BB Rows.

Your going to hit cardio after legs? Now that's just crazy!