PDA

View Full Version : Old School Lifting



Pages : [1] 2

V23
05-28-08, 2:38 pm
This is my new log.

I weigh 250lbs
My height is 5' 11"

Arms 18.75"
Chest 49"
Thighs 29"
Calfs 18"
Forearms 14.5"

I only use old school, bodybuilding and powerlifting lifts.
No machines! No cables! (well very rarely)

I workout in my basement and another ill equiped gym.
There are dumbells, a squat rack, a barbell, a bench,
plate loaded leg extension/leg curl, and one high cable.

My goal is simple, improvement. Bigger, faster, stronger.

V23
05-28-08, 2:43 pm
Back To Work!!!!!!!!

Underhand chin-ups 3x10 at bodyweight (250)
Barbell Rows 3sets 135x10
185x10
205x10
225x10
Dumbell rows 3sets 85x10
95x10
105x8
POWER TRAINING
Deadlifts 3sets 135x5
185x5
205x5
225x5
Barbell Shrugs 3x12 with 225 (little rest)
Triset
Barbell Reverse Curls 3x8
Barbell Curls 3x6
Behind the back wrist curls 3x15 all with 75lbs

panzerwagen
05-28-08, 2:46 pm
Nice going! Old school is the greatest! Keep it up...

V23
05-28-08, 2:52 pm
Chest

Incline Bench Press 4sets 135x10
185x10
205x8
225x8

Flat Dumbell Press 3sets 75'sx10
90'sx10
100'sx8
Incline Db Flye 3x12 with 50's
DB Pullovers 3x10 last set 90x10
Pushdowns 3x12

POWER TRAINING

Standing Military Press 5sets 95x15
135x8
155x5
175x5
185x5 (PR)

One leg standing calf raise 3x15 with bodyweight
Standing Calf Raise 3x20 (with 135lbs on back)

-After taking two weeks off my strength is low, but should
bounce back.

-Eating is clean

Meal 1 - 4eggs, 1cup oats, 1Tbs peanut butter, 12oz milk, liver tabs
Meal 2 - 50g whey isolate
Meal 3- Tuna and rice
Meal 4- 50g whey isolate
Meal 5- 7oz salmon and rice, milk, liver tabs
Meal 6- Milk and liver tabs

Pre workout shock therarpy, creatine mono post

js71474
05-28-08, 3:00 pm
Nice numbers bro. I like the old lifting, wish my gym was more like that, but it has most of what you need and I just have to improvise for all else. Good work!

ghost
05-28-08, 3:04 pm
loving the old school movements! much like my gym....... bench, squat rack, and dumb bells.

V23
05-29-08, 1:10 pm
Old School is the way to go. Machines have their place, but
without their presence you are forced to use free weights.
Free weight exercises are so much harder in my opinion.

V23
05-29-08, 1:16 pm
Legs

Leg Extensions Free Weight
35x15
70x15
100x15
100x15

Squats - Ass to Grass- as far down as my legs
will take me
135x10
185x10
205x10
225x10

Front Squats 5sets of 10 reps with 135lbs -again ass to the floor
Lying Leg Curls 3sets of 10reps with 70lbs
Lunges 3sets of 10reps

-Still no impressive weights, but i wanted to ease back into
things this week.

V23
05-31-08, 9:06 am
Triceps - AM

Close Grip Bench 3sets
185x8
205x8
225x8

Lying French Press 3sets
95x10
105x10
115x8

Weighted Dips 3sets
Bodyweight (250) x 12
250 + 25lbs x12
250 + 45lbs x10

-Finally moved some decent weights, especially
on the dips. Had to attach the belt I was wearing
that day to my weight lifting belt to hold plates,
which was pretty hardcore in my opinion!

Biceps - lunch time

Ez Bar curls 3x12 with 75lbs
DB Curls 3x10 with 40's
Concentration Curls 3sets with 30lb dumbell
-Bis were sore, so I kept it real light and pumped this out
in about 10 minutes or so.

panzerwagen
05-31-08, 9:15 am
Triceps - AM

Close Grip Bench 3sets
185x8
205x8
225x8

Lying French Press 3sets
95x10
105x10
115x8

Weighted Dips 3sets
Bodyweight (250) x 12
250 + 25lbs x12
250 + 45lbs x10

-Finally moved some decent weights, especially
on the dips. Had to attach the belt I was wearing
that day to my weight lifting belt to hold plates,
which was pretty hardcore in my opinion!

Biceps - lunch time

Ez Bar curls 3x12 with 75lbs
DB Curls 3x10 with 40's
Concentration Curls 3sets with 30lb dumbell
-Bis were sore, so I kept it real light and pumped this out
in about 10 minutes or so.

That's a nasty triceps session. great going!
Cheers

V23
05-31-08, 9:22 am
My Top Ten Exercises

1. Squats - ass to grass
2. Deadlifts
3. Clean and Press
4. Bench Press
5. Front Squats
6. Wide Grip Chins
7. Weighted Dips
8. Barbell Rows
9. Dumbell Pullovers
10. Barbell Curls

-I think this is a good list for everyone, especially
myself, to recall what exercises really make you get
stronger and bigger.

-Throw in some calf, forearm, and abdominal work
and you have one hell of a routine!

Do 5sets of each, pyramiding weight.
If only I started out doing a routine like
this!

Monday -

Bench Press
Weighted Dips
Dumbell Pullovers
Clean and Press

Wednesday

Squats
Front Squats
Leg Curls
Calves and Abdominals


Friday

Wide Grip Chins
Barbell Rows
Deadlifts
Barbell Curls

js71474
05-31-08, 5:01 pm
Legs

Leg Extensions Free Weight
35x15
70x15
100x15
100x15

Squats - Ass to Grass- as far down as my legs
will take me
135x10
185x10
205x10
225x10

Front Squats 5sets of 10 reps with 135lbs -again ass to the floor
Lying Leg Curls 3sets of 10reps with 70lbs
Lunges 3sets of 10reps

-Still no impressive weights, but i wanted to ease back into
things this week.

Good numbers bro! Ass to grass,the only way to go!


My Top Ten Exercises

1. Squats - ass to grass
2. Deadlifts
3. Clean and Press
4. Bench Press
5. Front Squats
6. Wide Grip Chins
7. Weighted Dips
8. Barbell Rows
9. Dumbell Pullovers
10. Barbell Curls

-I think this is a good list for everyone, especially
myself, to recall what exercises really make you get
stronger and bigger.

-Throw in some calf, forearm, and abdominal work
and you have one hell of a routine!

Do 5sets of each, pyramiding weight.
If only I started out doing a routine like
this!

Monday -

Bench Press
Weighted Dips
Dumbell Pullovers
Clean and Press

Wednesday

Squats
Front Squats
Leg Curls
Calves and Abdominals


Friday

Wide Grip Chins
Barbell Rows
Deadlifts
Barbell Curls

Solid advice for anyone looking for a good routine!

Good job V23!

Iron 3
05-31-08, 5:19 pm
My Top Ten Exercises

1. Squats - ass to grass
2. Deadlifts
3. Clean and Press
4. Bench Press
5. Front Squats
6. Wide Grip Chins
7. Weighted Dips
8. Barbell Rows
9. Dumbell Pullovers
10. Barbell Curls

-I think this is a good list for everyone, especially
myself, to recall what exercises really make you get
stronger and bigger.

-Throw in some calf, forearm, and abdominal work
and you have one hell of a routine!

Do 5sets of each, pyramiding weight.
If only I started out doing a routine like
this!

Monday -

Bench Press
Weighted Dips
Dumbell Pullovers
Clean and Press

Wednesday

Squats
Front Squats
Leg Curls
Calves and Abdominals


Friday

Wide Grip Chins
Barbell Rows
Deadlifts
Barbell Curls

That's actually a pretty solid beginner - intermediate split, nice.

V23
06-03-08, 11:09 am
Back

Wide Grip Chins 3x8 at bodyweight
Underhanded Chins 3x8
Barbell Rows 4sets
135x10
185x10
205x10
225x10
Dumbell Rows 3sets
80x10
90x10
100x10
Deadlifts 3sets
135x5
185x5
205x5
225x5

Triset - w/ 75lbs
Reverse Curls 3x8
Standard Curls 3x6
Behind the Back Wrist Curls 3x15

Roman Chair Situps 3x20
Leg Raises 3x12-15
One leg standing Calf Raises 3x15

-Easing into deadlifts- my lower back is
feeling it. Dont want to rush into heavy
weights just yet.

V23
06-03-08, 11:13 am
Delts and Triceps

Seated Press 5sets
135x8
165x8
185x8
205x6
225x3
Lateral Raises 4sets 45'sx12
Bent Raises 3x12,10,10 with 45's

Close Grip Bench 3sets 225x6
Bench Dips 3x15 with bodyweight
Diamond Push ups 3x12 with bodyweight

-A little different tricep routine, due to
lack of equipment at home. Gave my elbows a
break by cutting out the extensions.

ghost
06-03-08, 11:14 am
Delts and Triceps

Seated Press 5sets
135x8
165x8
185x8
205x6
225x3
Lateral Raises 4sets 45'sx12
Bent Raises 3x12,10,10 with 45's

Close Grip Bench 3sets 225x6
Bench Dips 3x15 with bodyweight
Diamond Push ups 3x12 with bodyweight

-A little different tricep routine, due to
lack of equipment at home. Gave my elbows a
break by cutting out the extensions.

Nice job!!! have you ever tried Ranger Pushups?

they will blast the fuck outta your triceps

V23
06-03-08, 11:14 am
Hey everybody, thanks for the support!
Remember keep it OLD SCHOOL!!!!

V23
06-03-08, 11:23 am
Whats a ranger pushup??? Im always looking for
something new!

ghost
06-03-08, 11:26 am
Whats a ranger pushup??? Im always looking for
something new!

much like a diamond pushup, only, you are JUST moving your upper body. your hips-feet stay on the ground. Keep your elbows tucked TIGHTLY to your body and you will fry the FUUUUUUUUUUCK out of the triceps, lower back, and get a great stretch in your abs.

if necessary, i can provide Picture references...

V23
06-04-08, 8:45 am
I can picture it. Ill give it a shot next time!

V23
06-04-08, 8:49 am
Biceps and Abs

Barbell Curl 3sets
95x8
105x8
115x8 (2 rest pause)
Standing Dumbell Curl
40'sx8
45'sx8
50'sx6
Concentration Curl
30x10
35x10
40x8
Cable Preacher Curl 3x10-12
Roman Chair Situps 3x20,15,15

-Felt strong! I started dropping 3-4g of Creatine Monohydrate
into my shock therapy, and have had much more power in my
workouts. The ST gives me a huge buzz but I think its a bit
low in creatine, probably why they recommend adding storm
to it!
So preworkout was 8oz of pomegranate blueberry juice, with
a rounded scoop of ST and 3-4g of monohydrate
Postworkout was 50g of whey isolate and a 20oz gatorade.

ghost
06-04-08, 9:52 am
if you get a chance, pick up some storm... you will LOVE it.


great work out!!

js71474
06-04-08, 10:20 am
Nice workout and ditto on the storm. I have used it and loved it!

V23
06-08-08, 5:53 pm
Legs

Leg extensions 5sets, 2 warmups, 3x15
Squats 4sets
195x10
215x10
235x10
255x8
Lunges 3x12 20's, 30's, 30's
Leg Curls 3sets
One leg standing calf raises 3x20
Standing Barbell Calf Raises 3x15 135, 155, 175

V23
06-08-08, 5:54 pm
Chest

Barbell Bench 3sets
225x5
255x5
275x5
Incline Dumbell Press 3sets
80'sx10
90'sx10
100'sx7
Dumbell Pullovers 3sets
70x10
80x10
90x10
Dips 3x12 at bodyweight

js71474
06-09-08, 9:41 am
Great leg and chest work bro! 255 on squats is some good heavy weight. 275 on chest, way to go! 285 is all yours, keep it up!

V23
06-12-08, 8:32 am
Back

Wide Grip Chins 4sets of 8 reps
Barbell Rows 4sets
135x10
190x8
210x8
230x8
Dumbell Rows 4sets -free standing
80x12
90x12
100x12
110x10
Behind the Neck Pulldowns 3x15
Reverse Curls 4sets
Seated Wrist curls 3sets
Behind the back wrist curls 3sets

V23
06-12-08, 8:33 am
Delts

Seated Press 4sets
95x15
145x8
165x8
185x8
205x6
Lateral Raises 3sets
35'sx12
40'sx12
45'sx12
Bent Raises 3sets of 10 with 45's
Upright Rows 3sets superset with
Barbell Shrugs 3sets of 225

V23
06-12-08, 8:35 am
Arms

EZ Bar curls 3sets 120x6
Dumbell Curls 3sets 50'sx7
Concentration Curls 3sets 40x10
Close Grip Bench 3sets 225x8
Skullcrushers 3sets 115x8
Seated French Press 3sets 100x8

js71474
06-12-08, 8:53 am
Good to see you moving some heavy weight bro, doing real good! Your seated pressing is great, really burning them delts. Your arm volume is similar to mine except you got more weight than I do. Keep up the good work!

ghost
06-12-08, 10:08 am
V, where you live? you should try n make it to an ABC and get together with some of the other animals!


great sessions lately. kicking some serious ass man. Keep it up/

gatordevin
06-12-08, 11:10 am
Old school is the only way to live brotha! Keep up the good work.

Vaya Con Dios

V23
06-13-08, 10:44 am
Legs

Leg Extensions 3sets
35x15
70x15
105x15
Squats 6sets
135x12
185x10
225x8
255x8
275x8
Front Squats 3sets
135x15
135x12
135x10
Lying Leg Curls 3sets of 10 reps with 70lbs
Standing one leg calf raises 3x15-20
Standing Barbell Calf Raises 3sets of 15 with 135lbs

V23
06-13-08, 10:48 am
Chest

Bench Press 6sets
135x10
185x8
225x8
255x6
275x5
295x3
Incline Press 4sets
135x10
185x10
205x8
225x6
Pullovers 3sets
80x10
90x8
100x8

-Short and simple, came down with a cold, and in 90degree
heat!!!!!!!
-Been working a lot too..............
-But cant miss a workout!!!!!!!

Rcrott1, I'm from the Cleveland, OH area. The ABC's look like a lot
of fun. I checked out some pics. I dont really know anyone
who is serious about lifting, so it would be nice to meet fellow
lifters.

js71474
06-13-08, 11:24 am
More good stuff bro, hope you feel better. Sickness takin a back seat to training.....that's Animal!

shizz702
06-13-08, 11:29 am
Damn bro you must have a strong ass chest! 100 lbs on pullovers?!

Keep up the good work!

V23
06-16-08, 9:35 am
Thanks Shizz, pullovers are very underated.
They hit the lats, pec major, pec minor, serratus
anterior, and the tris pretty good too!

V23
06-16-08, 9:39 am
Back to Work!

Wide Grip Chins 3sets of 10, 10, and 8 at bodyweight (up 2 reps of first two sets)
Barbell Rows 5sets
135x8
175x8
195x8
215x8
235x8 (up 5lbs)
Dumbell Rows 3sets
80x10
95x10
110x10 (up 2reps on left side)
Behind the Neck Pulldowns 3x15 with 150lbs

Reverse curls 3x10
Seated wrist curls 3x12-15
Behind the back wrist curls 2x12

-Weights are moving up! Next week im definitely adding
weight to the pullups. Want to get my barbell row up to
315, but thats going to take time.

-Pre workout I had 25g whey isolate in lemonade.
Then 1 scoop of Shock Therapy with some creatine mono.
Post workout I had 25g whey with lemonade again.

js71474
06-16-08, 9:57 am
Good job bro! Nice chin work, definitely great back builder. 315 on rows is coming for ya, just around the corner! Glad to see those weights increasing, keep up the hard work!

V23
07-01-08, 5:08 pm
My computer was fucked up, but i never missed a beat!
And I got a new routine.

Sunday- Chest and Back

Bench Press combined with Wide Grip Chins
Set 1: 135, 5 reps/ 10 reps Chins
Set 2: 200, 5 reps/ 10 reps Chins
Set 3: 225, 5reps/ 8 reps Chins
Set 4: 255, 5 reps/ 8 reps Chins
Set 5: 275, 5 reps/ 6 reps Chins
Set 6: 300, 3 reps/ 5 reps Chins

Dumbell Flyes 3set with 50lb dumbells for 15reps
combined with Dipping 3sets of 8 reps

-Gotta love supersetting!!!!!!!!!!!!

V23
07-01-08, 5:10 pm
Arms

Ez Bar Curls 3sets of 5 reps, to 115lbs
Lying Extensions 3sets of 10 reps, up to 115lbs
Dumbell Curls 3sets of 8 reps, up to 50lb dumbells
Dumbell French Press 3sets of 10 reps, up to 100lb dumbell

Short and simple

js71474
07-01-08, 5:12 pm
Good session bro! 300 for 3 ain't no joke V!! Nice arm work, short and heavy. Good to have you back and ready to see the rest of that new routine.

V23
07-01-08, 5:12 pm
Time to Fucking Squat!

Squats
Set 1: 135lbs, 8 reps
Set 2: 185lbs, 8 reps
Set 3: 225lbs, 8 reps
Set 4: 275lbs, 8 reps
Set 5: 315lbs, 8 reps
Set 6: 335lbs, 6 reps - this was rough - PR
Calf Raises 3x15 up to 175lbs
Roman Chair Situps 3x20

-Squat is way up, at my high point this winter I was
hitting 315 for 6 barely

js71474
07-02-08, 9:24 am
Great squats bro! 335 for reps is some serious weight and congrats on that PR. Keep it up V!

ghost
07-02-08, 9:29 am
great job on squats!!!!!!!

shizz702
07-02-08, 11:37 am
nice squatting brotha!

V23
07-03-08, 1:46 pm
Chest and Back

Incline Press combined with Barbell Rows
Set 1: 135x10/135x10
Set 2: 175x10/175x10
Set 3: 185x10/185x10
Set 4: 205x10/200x10
Set 5: 225x8/200x10

Dumbell Pullovers combined with Pulldowns
Set 1: 70x10/200x10
Set 2: 80x10/200x10
Set 3: 90x10/200x10

16sets nice a quick. Slept like shit last night.
Next week pullovers 100x10 no problem.
Wanted to work up on barbell rows but I dont want
to mess up my back, and Im focusing on squatting.
So my back needs to be strong.

js71474
07-03-08, 2:36 pm
Nice numbers on those supersets bro, hitting it hard. Great job! Looking forward to the 100!

V23
07-09-08, 6:45 pm
Delts and Bis(tris were sore)

Standing Shoulder Press
95x10
115x10
135x10
155x8
175x6 (used legs)
195x3 (used legs)
Lateral Raises 3sets of 12 reps, 30lb dumbells
Preacher Curls 3sets of 10, 85lbs
Concentration curls 5sets of 10, with 30lbs

-I love standing presses , but bringing the bar all the way
to my chest is too long a ROM. My shoulder was killing me.
It feels like it pinches all my rotator cuff muscles.
-Oh well.

V23
07-09-08, 6:47 pm
Chest and Back

Bench Press combined with Wide Grip Chins
135x5/10reps chins
200x5/10reps chins
225x5/10reps chins
255x5/8reps chins
275x5/6reps chins
300x4/too tired for chins

Dumbells flyes 3x15,12,10 combined with
Dips 3x8,8,6

-Very sore the next day. Those flyes before the dips
hurts!

Angst
07-09-08, 6:49 pm
Nice log 23, keep up the good work

V23
07-09-08, 6:49 pm
Bis and Tris

EZ Bar Curls 4sets
75x10
100x8
110x8
120x6
Lying Extentions 5sets
75x10
95x10
105x10
115x10
125x8
Reverse curls 3sets of 10 reps, 75lbs combined with
Behind the back wrist curls 3sets of 10, 95lbs

js71474
07-10-08, 9:15 am
Those last 3 sessions were great bro, keep up the good work!

ghost
07-10-08, 9:35 am
great job on arms brother.!

V23
07-10-08, 3:49 pm
Legs

Front Squats
95x10
135x10
155x10
175x10
185x8
Leg curls 3sets of 10, 70lbs
One leg Calf Raises 3x15
Leg Raises 3x15

-Havent Front Squatted in a while, usually use a 1" block
but I think Ill drop that. Too much pressure on the knees.
-Again thanks for the support guys!!! Keep lifting heavy.

V23
07-10-08, 3:53 pm
Back and Chest

Incline Dumbell Press combined with
Barbell Rows
50'sx15/95x15 rows
70'sx10/140x10
80'sx10/160x10
90'sx10/180x10
100'sx8/200x10

Dumbell Pullovers 4sets of 10 reps combined with
Dumbell Rows 4sets of 10 reps with
70, 80, 90, and 100lbs(only 8 with the 100lber)

-Hit 100lbsx8 on pullovers while supersetting with rows.
Felt pretty good.
-My goals as of now are to...
Bench 315 for reps (right now 300x4)
Squat 365 for reps (right now 335x6)
Be able to chins like their a warmup
Make my lighter days actually feel light

js71474
07-11-08, 11:33 am
Nice work bro, saw your goal list and with the work you're putting in you will hit them very soon. We will be watching for them.....go hard!

V23
07-14-08, 9:25 am
Chest and Back

Bench Press combined with Chins
Set1: 200x5/10reps chins
Set2: 225x5/10reps chins
Set3: 255x5/8reps chins
Set4: 275x5/8reps chins

Pullovers 4sets with 70lb dumbell combined with
Close Grip Pulldowns 4sets 200lbs, 10 reps each

V23
07-15-08, 7:00 pm
Delts and Arms

Seated Press 6sets
95x15
140x5
160x5
180x5
200x5
200x5
Lateral Raises 5sets
30'sx10
35'sx10
40'sx10
45'sx10
50'sx8 (PR)

Barbell Curls combined with Lying Extensions 3sets
95x5/95x10 extensions
105x5/105x10 extensions
115x5/115x10 extensions

Eating:
Yesterday
Meal 1: 16oz milk + oats with pb and j
Meal 2: 1 scoop whey + gatorade and creatine
Meal 3: 2 wendy's chicken sandwiches and potato
Meal 4: tuna rice and lentils
Meal 5: 1 scoop + 10 oz milk + banana, spinach omelete
Meal 6: london broil + potato
Meal 7: milk

Today
Meal 1: 1scoop whey + 8oz lemonade
Meal 2: 1scoop whey + gatorade + creatine
Meal 3: 2 yogurts
Meal 4: tuna + rice and lentils
Meal 5: 8oz ground meat + pasta
Meal 6: 1 scoop whey + 12oz skim milk + banana
Meal 7: 8oz london broil + potato and carrots

js71474
07-16-08, 8:55 am
Hitting some heavy numbers V, and the diet looks on point, so keep up the good work bro!

V23
07-23-08, 4:20 pm
Chest

Bench 5sets 300x5
Incline 3x10 with 185lbs
Weighted Dips 3x10,10,8 bw, bw+25, bw+45
Pushups 1x30

V23
07-23-08, 4:22 pm
Back

Deadlifts 5sets 275x3
Wide Grip chins 3x10
Dumbells Rows 3x8 with 100lbs
Cable rows 3x12 with 200lbs

Barbell Curls 3sets 115x5
Dumbell Curls 3sets 50'sx6
concentration curls 3sets 40x8

js71474
07-24-08, 9:09 am
Nice sessions bro! 300 bench and 275 deads are no joke man, nice job!!

ghost
07-24-08, 10:42 am
Kicking some major ass there brother, keep it up!

V23
10-12-08, 10:41 pm
Back in the Saddle

Bench Press 5sets
225x5
250x5
275x5
225x8
225x8
225x6
Pulldowns 3sets
200x10
225x10
250x8
Barbell Rows 4sets (Deep stretch)
135x10
155x10
175x10
195x10
Barbell Pullovers 3sets 100lbsx10reps superset with
Close grip Pulldowns 3sets 200lbsx10reps

V23
10-12-08, 10:45 pm
Delts and Guns

Clean and Press! (next week go to 185lbs)
95x10
135x8
155x8
175x8
Lateral Raise
30'sx12
40'sx10
50'sx10
EZ Bar Curl
95x5
115x5
135x3 (this was too heavy and stupid)
Alternate DB Curls
40'sx8
45'sx8
50'sx6
Incline Skull Krushers
95x10
105x10
115x10
One arm extensions 3sets of 8reps 30, 35, 40 superset with
Pushdowns 3sets of 10 reps with 120lbs


Right now, I am only taking Shock Therapy. No protein powders,
no creatine, no supplemented aminos or vitamins.

js71474
10-13-08, 9:06 am
Nice work bro, glad to have you back!

V23
10-13-08, 11:48 pm
Squatting Big!

Deep Squats 7sets
135x8
185x8
225x8
275x6
315x6
225x10
135x10
One Leg Curls 3sets
40x10
45x10
50x10
Barbell Calf Raises 4sets of 185lbs for 15 reps
Roman Chair Sit ups 3sets of 15 reps

V23
10-13-08, 11:52 pm
10/13

Meal 1- 12oz turkey sausage
2 granola bars
Meal 2- 10oz london broil
2 cups rice
Meal 3- 2small chicken breasts
2 cups rice
Meal 4- Wendy's- 1double stack
1chili
1 baked potato
Meal 5- 1can tuna
25oz skim milk

Need to buy some aminos and creatine.
Protein powder is too damn expensive.

V23
10-14-08, 10:25 pm
Back and Chest

Bench Press 4sets
225x8
250x6
275x5
225x10
Dips 3sets
BWx12
BW+25x10
BW+45x10
Barbell Rows 5sets
135x8
185x8
225x8
250x8
275x6
Dumbell Rows 3sets
80x10
90x10
100x10
Pulldowns 3x15,20,17

js71474
10-15-08, 9:20 am
Nice work man, heavy numbers all over and the deep squats are a personal favorite so nice work on those!!

V23
10-16-08, 12:15 am
Delts and Arms

Seated Press 4sets
135x8
155x8
175x8
200x8
Lateral Raises 3sets
30'sx12
40'sx10
50'sx10
Barbell Shrugs
225x10
315x10
365x10
405x8

Ez bar curls 3sets
95x8
105x8
115x6
Pushdowns 3sets
100x20
120x15
140x10

-And I was outta gas. Its time to start stepping shit up, this week was better.
Havent been sleeping much, but have been eating a lot.
-Need some creatine and aminos..........and vitamins.
-Time to set some goals, and fucking stick to them.

I WANT TO WEIGH 265lbs by february. I will eat everything in my path. I will lift the
heaviest of weights. And I will still do my cardio.

js71474
10-16-08, 9:32 am
Great session bro, heavy seated presses....nice!! Looks like you have already stepped it up!!

V23
10-16-08, 2:44 pm
Legs

Leg Extensions 3sets
50x15
70x15
90x15
Front Squats 5sets
135x10
155x10
175x10
185x10
200x10
Standing Leg Curls 4sets
40x10
45x10
50x10
55x10
Standing Calf Raises 3sets of 15 reps with 185lbs

lee1990
10-16-08, 4:03 pm
gr8 log mate....... luvin the old skool dumbbells and barbels

js71474
10-20-08, 10:20 am
Nice leg work V, heavy front squats....way to go!!

V23
10-20-08, 10:19 pm
Back and Chest

Bench Press 5sets of 10 reps with 225lbs
T-Bar Rows 5sets
1platex15
2platesx10
3platesx10
4platesx10
5platesx8 (PR)
Dumbell Rows 3sets
80x100
90x10
100x10
Behind the Neck Pulldowns 3sets of 15,12,12 with 200lbs

-Left pec is strained, so stayed at 225 and I am icing it as
I type this.
-Did some heavy back, got a V-handle so T-bars are a go,
my goal is 6plates for 10reps
-I definitely need to find a way to strap weight on to the
100lb dumbell, it is just too easy, and I dont feel like doing
high reps....... 120lbs would probably have me doing 6 to 8
very tough reps.

-And always thanks for the support guys!

Today's feeding

Meal 1- 1 cup of oats with cinnamon and brown sugar
Meal 2- Same, with sausage, and 16oz skim milk
Meal3- Turkey chili with brown rice
Meal 4- 2 Wendy's double stacks (cheap and great for bulking)
Meal 5- Chili with brown rice and skim milk

V23
10-21-08, 7:33 pm
Arms Delts

Seated Barbell Press 5sets
135x8
155x8
175x8
200x8
225x3
Lateral Raises 3sets
35'sx12
45'sx12
55'sx10 (PR)
Barbell Shrugs 4sets
135x15
225x10
315x10
365x10
405x10
Barbell Curls 3sets
95x8
105x8
115x8 (PR)
Dumbell Curls 3sets
40'sx8
45'sx8
50'sx6
Skullkrushers 3sets
95x10
105x10
115x10
One arm extensions 3sets of 8 reps with 30, 35, 40 superset
Pushdowns 3sets of 10 reps with 100lbs

js71474
10-22-08, 9:55 am
Hope the pec gets better! Great work bro! Congrats on the PR's, the militarys are outstanding!!!

V23
10-22-08, 6:31 pm
Legs

Squats 7sets
135x15
185x10
225x10
275x10 (up 2 reps)
315x8 (up 2 reps)
225x8
225x8
Single Leg Curls 3sets
50x10
55x10
60x8 (PR)
Standing Calf Raises 3sets of 12 reps with 225lbs
Roman Chair Situps 3sets of 15reps

V23
10-23-08, 9:39 pm
Chest and Back

Bench Press 3sets of 10 reps with 225lbs (pec still strained)
Wide Grip Chins 3sets of 10, 10, 8 reps at 246lbs bodyweight
Old Style Barbell Rows 4sets (on block)
135x10
155x10
175x10
195x10
DB Pullovers 3sets, 50x10, 75x10, 100x10 superset with
Close Grip Pulldowns 3sets of 10 reps with 200lbs

-Pec still sore, but getting better. Can't let a tendon
injury just sit there, active motion and light to moderate
loading causes collagen formation in the correct configuration
and prevents scar tissue formation.
-Still hitting each bodypart 2x a week with noticeable results
-Keepin the barbell rows light with full extension, but I am starting
to pile weight on the T-Bar. Squats are DEEP!

js71474
10-26-08, 3:54 pm
Nice work bro! Looks like you are really hitting it smart with the perfect form and the deep squats, the results will be phenomenal!

V23
10-26-08, 9:33 pm
Delts Solo

Seated DB Press 5sets
50'sx20
70'sx10
80'sx10
90'sx8
100'sx6 (PR)
Lateral Raises 4sets
30'sx12
40'sx12
50'sx12
60'sx8 (PR)
DB Shrugs 3sets of 10 reps with 100lb dumbells
Incline Lateral Raises 3sets of 15 reps with a 20lb dumbell

-Time to fucking destroy!!!!!!!

V23
10-27-08, 8:27 pm
Chest

Bench Press 6sets
135x25
185x10
225x8
250x6
275x6
295x4
Incline Press 3sets
185x12
205x10
225x10
Dips 3sets
BW(246) x 10
BW+45lbsx 10
BW+90lbsx 8

Back
Bench 3sets of 10reps with 225lbs to warm up
T-Bar Rows 5sets 5platesx10reps last set
Dumbell Rows 4sets
55x10
80x10
105x10
130x10
Behind the Neck Pulldowns 3sets
160x15
210x15
250x15

Ran .5miles, 3x20 crunches superset with 3x20 pushups

V23
10-28-08, 9:12 pm
Delts and Arms

Seated Press 4sets
135x8
165x8
185x8
205x6
Lateral Raises 3sets
30'sx20
40'sx15
50'sx12
Shrugs 4sets
135x10
225x10
315x10
315x15
Barbell Curls 3sets
95x5
105x5
115x5
Dumbell Curls 3sets
40'sx8
45'sx8
50'sx8
Skullkrushras 3sets
95x10
105x10
115x10
Pushdowns 3sets of 10 reps

No PR's today, very sore from yesterday's PR's of Dips with two 45lb plates for 8reps,
Dumbell Rows with 130lbs for 10 reps, and behind the neck pulldowns with 250lbs for 15reps.

js71474
10-29-08, 9:52 am
Very solid work V and I see some PR's in there....GOOD JOB!

V23
10-30-08, 6:43 pm
Legs

Squats 5sets
135x10
185x10
225x10
275x10 (same)
315x8 (same)
Standing Leg Curls 3sets
50x10
55x10
60x10 (up 2 reps)
Standing Calf Raises 3sets of 15reps with 225lbs (up 3 reps per set)
Roman Chair Situps 3sets of 20 reps

V23
10-30-08, 6:45 pm
Chest n Back

Bench Press 3sets of 10 reps with 225lbs
Wide Grip Chins 3sets of 10reps at 246lbs of BW
Old Style Barbell Rows 4sets (Deep Stretch)
135x10
155x10
175x10
195x10
Underhand Pulldowns 3sets
200x15
225x12
245x12
Pullovers 3sets

V23
11-03-08, 5:55 pm
Delts and Arms

DB Press 5sets
50'sx20
70'sx10
80'sx10
90'sx10 (up 2 reps)
100'sx6
Lateral Raises 4sets
30'sx10
40'sx10
50'sx10
60'sx10 (PR up 2 reps)
DB Shrugs 3sets of 10 reps with 100lbers
EZ bar curl 3sets 115x8 last set
DB Curls 3sets 50'sx6
Pushdowns 3sets of 15 reps with 100lbs

V23
11-03-08, 5:59 pm
Chest and Back

Bench Press 6sets
135x30
185x10
225x5
250x5
275x5
295x5 (up 1 rep) - Next week 315x3 no problem
Weighted Dips 3sets
BW(248)x10
BW+45x10
BW+90x10 (up 2 reps)

T Bar Rows 5sets 5platesx10 (next week heavier-felt akward)
DB Rows 3sets 100lberx10 (way too light)
Behind the neck pulldowns 4sets
200x15
225x15
245x12
270x12 (PR!!!!!)

js71474
11-05-08, 9:33 am
Keep it up V, training looks great bro, and congrats on the PR!

V23
11-05-08, 8:03 pm
Delts - no time for arms

Seated Barbell Press 4sets
135x10
165x8
185x8
205x8
Lateral Raises 3sets
30'sx20
40'sx20
50'sx16 (PR)
Barbell Shrugs 4sets
135x15
225x15
315x12
405x10 (PR)

V23
11-05-08, 8:05 pm
Legs

Squats 5sets
135x10
185x10
225x10
275x10
315x6 (felt like shit!!!!!!!)
315x5
Standing leg curls 3sets
Calf Raises 3sets
Roman Chair situps 3sets

V23
11-09-08, 6:10 pm
Chest and Back

Wide Grips Chins 3sets fo 10 reps at 248lbs of BW
Close Grip Pulldowns 4sets
200x10
225x10
245x10
270x10
T-Bar Rows 4sets (used 25lb plates for full ROM)
95x20
145x15
170x12
195x10
Bench Press 2sets
135x30
225x19 (PR)
Pullovers 2sets

V23
11-09-08, 6:13 pm
Delts and Arms

DB Press 4sets (sat more upright so I would not use my pecs)
50'sx20
70'sx10
80'sx10
90'sx10
Lateral Raises 3sets
40'sx10
50'sx10
60'sx10

Barbell Curls 3sets
95x8
115x8
135x5 (PR)
DB Curls 3sets 50'sx8last set
Skullkrushers 3sets
95x10
115x10
135x6
Standing two arm DB Extension
80x10
90x10
100x10

V23
11-09-08, 6:23 pm
Its funny how much some people rely on supplements. The guys
that have been around know that they give you a boost, but will
tell you that great eating and hard training are the real keys to getting
huge.

Right now I am taking no supplements other than 3 uniliver and 1
B-complex vitamin a day. No protein powders, creatine, or anything
else. And I am also stronger and bigger than ever. I think everyone
should try this for a month or two and then add supplements back
into the mix and then see how much more effect they will have on
your body.

So now, after my supplement hiatus, I will be adding...
Universal Tribulus Pro 2caps/day - 1am and 1 preworkout
Universal Creatine Monohydrate 5g preworkout w/caffeine
Univeral Amino 1900 5tabs postworkout

js71474
11-10-08, 10:01 am
Training looks great V, Pr's all over the place...nice work!! You are 100% right on the supps, proper diet and hard training will give you the results more than anything else, good to see someone else feel that way about it!

V23
11-10-08, 7:38 pm
Time to Hit it

Bench Press 7sets
135x25
185x8
225x5
250x5
275x5
295x5
315x3
Dips 3sets
BWx15
BW+45x12
BW+90x10

Barbell rows 5sets
135x15
225x8
250x8
275x8
295x6 (PR)
DB Rows 3sets
80x15
90x15
100x12
Behind the neck pulldowns 4sets 270x10last set
Under hand pulldowns 3sets of 10reps with 245lbs

FUCK YEAH

V23
11-11-08, 11:40 pm
Delts and arms

BB Press 4sets
145x10
165x10
185x10
205x10
Laterals 3sets
30'sx12
40'sx12
50'sx12
Shrugs 3sets
225x15
315x12
405x10

EZ bar curls 3sets
95x8
105x8
115x8
DB Curls 3sets 50'sx8 last set
Pushdowns 3sets of 20reps with 100lbs

V23
11-12-08, 11:18 pm
Legs

Squats
135x10
185x10
225x10
275x10
315x8 (felt better- went barefoot so I could sit back on my heels
more and take some pressure off my knees)
Standing Leg Curls 3sets superset with
Standing Calf Raises 3sets
Roman chair situps 2sets

ghost
11-13-08, 9:39 am
Its funny how much some people rely on supplements. The guys
that have been around know that they give you a boost, but will
tell you that great eating and hard training are the real keys to getting
huge.

Right now I am taking no supplements other than 3 uniliver and 1
B-complex vitamin a day. No protein powders, creatine, or anything
else. And I am also stronger and bigger than ever. I think everyone
should try this for a month or two and then add supplements back
into the mix and then see how much more effect they will have on
your body.

So now, after my supplement hiatus, I will be adding...
Universal Tribulus Pro 2caps/day - 1am and 1 preworkout
Universal Creatine Monohydrate 5g preworkout w/caffeine
Univeral Amino 1900 5tabs postworkout

absolutely phenomenal advice right there... kids nowadays are all about loading every pill they can in to their bodies, and forget about the actual WORK involved in building the muscle.

Great workouts V. Keep it up you sick bastard! lol.

V23
11-14-08, 12:45 am
Chest and Back

Wide Grip Chins 5sets of 10,10,10,8, and 6 reps
T Bar Rows 5sets 1-5plates 15-10reps superset with
Bench Press 5sets of 10 reps with 225lbs
Pullovers 3sets of 15 with 50lbs superset with
Close Grip Pulldowns 3sets 200, 225, 245lbs for 12 reps

V23
11-17-08, 8:29 pm
Chest and Back

Bench Press 7sets
135x25
185x10
225x5
250x5
275x5
295x5
315x3
Dips 3sets
BWx10
BW+45lbsx10
BW+90lbsx8

Barbell Rows 5sets
135x15
185x10
225x8
250x8
275x8
295x6
DB Rows 3sets
80x15
90x12
100x10
Behind the Neck Pulldowns 4sets
200x15
225x12
245x12
245x12

-Same as last week........ Need Creatine!!!!!

V23
11-18-08, 11:00 pm
Delts and Arms

Standing Press 6sets
45x15
95x10
115x10
135x10
155x8
175x6
Laterals 3sets
30'sx15
40'sx15
50'sx15
Dumbell Shrugs 3sets of 15 reps with 100lbers

Barbell Curls 3sets
95x10
115x8
135x6
DB Curls 3sets
40'sx8
45'sx8
50'sx8
Skullkrushra 3sets
95x10
115x10
135x6
Pushdowns 5sets of 10reps with 100lbs

js71474
11-20-08, 9:58 am
Great workouts in here V, nice job! 100% grade A post about the supplements, the guys from the early 1900's never used anything except a great diet and those were some of the strongest dudes ever. I eagree with you 100%!!!

V23
11-20-08, 10:48 pm
Im glad you guys agree. I mean supplements are great, they help
you achieve your goals. And they do in fact make a huge difference
in your performance and physique. And I will take more when I am
making more money. But its good to feel what its like when its just
You, The Weight, and The Food. No preworkout boost, no special aminos,
no shakes, no recovery formulas. Then go back to supplements
and feel how amazing they are. Sometimes your body needs a break!
You need to start making endogenous creatine again, and your own
testosterone. And even for caffeine and stimulants! Your body
will down regulate receptors in your CNS.

I guess I felt like rambling.

V23
11-20-08, 10:50 pm
Squats 6sets 315x8, then 225x20 last two sets
Stiff leg Deads 3sets 185x12 (stayed light)
Standing Calf Raises 3sets
Situps 3sets

V23
11-20-08, 10:51 pm
Wide Grip Chins 4sets of 10,10,10,8reps
Bench Press 3sets of 12,12,10 with 225lbs
Close Grip Pulldowns 4sets 245x12 last two
45 degree Incline BB Press 4sets 195x10
Cable Rows 2sets of 15 with 200lbs

V23
11-23-08, 5:18 pm
Delts and Guns

Seated BB Press 5sets
135x12
165x8
185x8
205x8
225x5 (1 away from tying PR)
Lateral Raises 4sets
30'sx12
40'sx12
50'sx12
60'sx10
BB Shrugs 3sets
225x15
315x12
405x10

EZ Bar Curls 3sets
95x12
105x10
115x10
Concentration Curls 3sets
30x10
35x10
40x10
Pushdowns 3sets of 12 with 100lbs superset with
Dips 3sets of 10
Close Grip Pulldowns 3sets of 10 with 200lbs superset with
Close Grip Pushups 3sets of 20

V23
11-23-08, 5:25 pm
The days of this year are running out. I know lots of
us have made goals to hit by the new year. Its time
to make the final push.

Goal - Bench 315 x 6 (3reps away)
Goal- Squat 315 x 20 (12 reps away)
Goal- Barbell Row 315 x 6 (20lbs away)
Goal- Shoulder Press 225 x 8 (3 reps away)
Goal- Barbell Curl 135 x 8 (2reps away)
Goal- Skull Krusher 135 x 10 (4reps away)

Some goals I am closer to than others, but this is
the final push to get them. Its fucking cold outside,
Im hungry, its time to go.

js71474
11-24-08, 9:33 am
I have no doubts you will hit your goals by year end! Your training looks great V, moving some impressive numbers! I also like the way you got your routine set up. Good luck breaking those goals, we will all be rooting for ya!

V23
11-25-08, 8:41 pm
Chest and Back Attack

Bench Press 7sets
135x25
185x10
225x5
275x5
295x5
315x4
335x2(PR)
Dips 3sets of 15 reps bodyweight (gave my shoulders a break)

Barbell Rows 6sets
135x15
185x8
225x8
250x8
275x8
295x8 (up two reps)
DB Rows 3sets
80x15
90x12
100x10
Close Grip Pulldowns 3sets
200x12
225x12
245x10

Getting Closer

V23
11-25-08, 8:43 pm
Arms and Delts

Standing Military Press (stayed light)
95x12
115x12
135x10
Lateral Raises 3sets
30'sx15
40'sx12
50'sx10

Barbell Curls 3sets
95x8
115x8
135x6 (two reps away)
DB Curls 3sets
40'sx8
45'sx8
50'sx8
Standing DB Extension 3sets
80x15
90x12
100x10

V23
11-28-08, 6:40 pm
Legs

Squats 5sets
135x10
225x10
275x10
315x10 (PR)
365x3 (PR)
Leg Curls 3sets
40x10
50x10
60x8
Standing Calf Raises 3sets with 225lbs

V23
12-01-08, 8:09 pm
Chest and Back

Bench Press
135x25
185x8
225x5
275x5
315x4 (I think the plates I used were a bit heavier)
225x16
135x20
Dips 3sets pf 12,12,10 (burnt out!)

Barbell rows
135x15
225x10
275x8
315x6 (PR)
DB Rows
80x15
90x15
100x12
Close Grip Pulldowns
200x12
225x12
245x10

V23
12-02-08, 6:02 pm
Delts and Arms

Standing Military Press 5sets
barx20
95x10
135x10
165x8
185x8 (PR)
Laterals 3sets
40'sx12
45'sx12
50'sx10
Bent Laterals 3sets 40'sx10 all sets

DB Curls 3sets 50'sx8
Concentration Curls 3sets
Standing DB ext 3sets 100x10
Pushdowns 3sets

Firedrake
12-02-08, 9:10 pm
Very nice session -- you're putting in some good work!

V23
12-03-08, 10:44 pm
Legs

Squats 7sets
135x15
185x10
225x10
275x10
315x8
335x6
365x5 (PR)
Leg Curls 3sets superset with
Standing Calf Raises 3sets of 15 reps with 225lb barbell
Roman Chair Situps 3sets of 15 reps

Its fucking GO time!

V23
12-03-08, 10:50 pm
Thanks for the support man! Its time to transition from one
of the middle man lifters to the next level. Its very hard to
progress after you've been lifting for a while. It just takes
shear beating the fuck out of yourself to get to that one
higher tier. Just gotta stay healthy....

I guess thats how I view lifting, constant improvement but
also getting to a new eschelon of strength. Like theres the guys
who can squat 315 for reps and then theres those that can squat
405 for reps.... Thats a big difference, that takes a lot of hard ass
work. I give respect to those that have done it with shear hard work
and sweat, and nothing else.

V23
12-08-08, 8:08 pm
Chest and Back

Bench Press
135x20
225x12
275x8
315x3
Dips
BWx15
BW+45x12
BW+45x10

Barbell Rows
135x15
225x12
275x10
315x8 (PR)
T-Bar Rows 3sets
2- 25lbersx15
4- 25lbersx12
6- 25lbersx12
Close Grip Pulldowns 5sets
150x12
175x12
195x12
220x10
245x8

Firedrake
12-08-08, 9:06 pm
Great looking workout -- how do you like that split?

V23
12-09-08, 1:28 pm
Arms

Barbell Curls 4sets
75x8
95x8
115x8
135x8 (PR)
Seated French Press 4sets
95x10
115x10
135x8
150x5 (PR)
DB curls 3sets
40'sx8
50'sx8
60'sx6
Bench dips 3sets
Concentration curls 3sets
Pushdowns 3sets

V23
12-11-08, 12:06 am
Legs

Squats
135x15
185x8
225x5
275x5
315x5
365x5
Standing Leg Curl
40x10
50x10
60x10
70x8 (PR)
Standing Calf Raise 3sets of 15 with 225lbs
Roman Chair Situps
Leg Raises

V23
01-22-09, 11:49 pm
Back

T-Bar Rows 5sets
135x20
180x15
225x12
270x10
315x6 (PR)
Barbell Rows 3sets
185x15
205x12
225x10
DB Rows 3sets
80x15
100x12
120x10
Behind the neck pulldowns 2x15 with 150lbs

js71474
01-26-09, 5:22 pm
Good to see you man, hope you are doing good! Nice work on back, and nice PR!

V23
02-17-09, 11:02 pm
2/16 - Back

Close Grip Chins 3sets
BW(255lbs)x10
BW+25lbsx8
BW+35lbsx6 (PR)
Barbell Rows 5sets
135x10
185x10
225x10
275x10
315x6
DB Rows 2sets
80x15
100x15
Cable Low Rows 3sets of 12-15 reps with 200lbs
Deadlifts 5sets
135x5
185x5
225x5
275x5
315x5 (easy)

-1 scoop of Shock Therapy + 5g creatine monohydrate pre,
-5 Amino 1900 with iced tea post
-Next week going to 365 for 3-5 reps, switching back to T-Bar Rows.

V23
02-17-09, 11:10 pm
2/17 - Chest

Bench Press 6sets
135x20
185x5
225x5
250x5
280x5
300x3 (weak)
Incline Press 3sets
185x10
205x10
225x6 (weak)
Dips 3sets
BW(255lbs)x10
BW+45lbsx10
BW+45lbsx8
Incline DB flyes 3sets
50'sx15
60'sx12
70'sx8
DB Pullovers 3sets
50x15
80x12
100x6 (weak)

-Pressing felt weak, coming down with cold or sinus infection.
-First week back on high volume once a week approach in a long
time, but feeling good.
-Goals----- Bench sets of 5-3 reps push triple 5lbs/week 315x3
----- Squat sets of 5 reps push up 5lbs/week 365x5
----- Deadlift sets of 5-3 reps? havent found where I'm at.
315lbs at end of workout feels easy. Try 365lbs, possibly at
beginning of workout.

V23
02-19-09, 11:28 pm
Quads

Squats 6sets
135x15
185x10
225x5
275x5
315x5
365x5
Front Squats 2sets
135x15
185x10
Lunges 3sets
BWx12
40'sx10x2sets
Leg Extensions 3sets of 15 reps

V23
02-22-09, 3:49 pm
Delts

Seated Press 5sets
95x15
135x10
165x8
185x8
205x6
Hang Cleans 4sets
95x10
135x8
155x8
175x8
Lateral Raises 3sets
40'sx12
45'sx10
50'sx8
Bent Raises 3sets of 10 reps with 40's
Front barbell raises 3sets of 12-15 reps
Upright Rows 3sets with 95lbs superset with
Barbell Shrugs 3sets
225x15
315x12
365x10

V23
02-22-09, 3:51 pm
Arms
Close grip bench 3sets
185x10
205x10
225x8
superset with
Barbell Curls 3sets
95x8
115x8
115x8
Skullkrushers 3sets
95x10
115x10
115x10
superset with
DB curls
40'x8
45'sx8
50'sx8
Pushdowns 2sets superset with one arm cable curls 2sets

V23
02-26-09, 10:43 pm
Back

Close Grip Chins 3sets
BW (255) x12
BW+25lbs x10 (up 2 reps)
BW+35lbs x8 (up 2 reps)
T-Bar Rows 4sets
135x20
180x10
225x10
270x10 (gave the lower back a break... for now)
Dumbell Rows 3sets
80x10
100x10
120x10
Pulldowns 2sets of 8reps back 8 reps front with 150lbs
Deadlifts 4sets
135x15
225x8
275x6
315x6 (reps of 3-5 are the way to go)

V23
02-26-09, 10:45 pm
Chest

Bench 4sets
135x20
225x10
250x10
275x6 (fuck)
Incline Press 3sets
175x10
200x10
225x8
Dips 3sets of 15,12,10 reps

Sleeping roughly 5 hours a night then working out twice in one sandwiched
around a 13 hour day = bad idea.

NJC_Manhattan
02-26-09, 10:45 pm
I'm liking these sessions. Pretty sure im Subb'd for this...

V23
02-26-09, 10:46 pm
Quads

Squats 6 sets
135x20
225x5
275x5
315x5
365x3 (fucking weak)
365x3
Front Squats 2 sets
175x13
225x6
Leg Extensions Drop Set (shitty machine)
50x15
40x15
30x15
20x25
Standing Leg curls 3sets
Calf Raises 3sets

V23
06-06-09, 7:28 am
Back

Close Grips Chins
BW x 10
BW + 25lbs x 8
BW + 25lbs x 6
BB Rows
135x10
185x8
225x8
275x8
315x8
T-Bar Rows
95x20
145x20
195x15
DB Rows
80x10
100x10
120x8
Behind the Neck Pulldowns ss with front pulldowns dropset

V23
06-06-09, 7:30 am
Legs

Squats 10 sets
135x15
185x8
225x8
275x8
315x8
335x6
365x2
225x8
225x8
225x8
Leg Extensions 2 drop sets x15/12/10

Standing leg curls 3sets 40, 50, 60lbs x 10 reps supersets with
Stiff leg deadlifts 3sets 135, 185, 225 x 15 reps

V23
06-06-09, 7:33 am
Delts and traps

Shoulder Press 5 sets
135x15
165x8
185x8
205x8
225x4
DB Press 3sets
50'sx15
60'sx12
70'sx10
Seated Lateral Raises 3sets
30'sx15
40'sx12
50'sx10
Bent laterals 3sets of 12 reps with 50's
Smith machine shrugs 4sets
200x20
290x20
380x20
470x10

V23
08-04-09, 7:21 pm
Back and Bi's

Wide grip chins 3 sets of 10,10,8 reps
T-bar rows 5 sets
2platesx 20
3platesx 10
4plates x 10
5plates x 10
6plates x 8 (PR)
Ladders 2 sets of 3 levels x 8 reps
DB Rows 2sets
80x10
100x10

High Cable Curls 3 setsx15
Barbell 21's 2sets

V23
08-04-09, 7:23 pm
Delts and Tri's

DB press 5sets
30's x 20
50's x 10
70's x 10
80's x 10
90's x 8
Front Raises 3sets
30's x10
35'sx10
40'sx10
Cable Laterals 2 sets x 15
Pushdowns ss with dips 2 sets

V23
08-10-09, 6:40 pm
Arms

BB Curls 5sets
45x15
75x8
95x6
115x8
135x5 (PR)
DB Curls 4sets
45'sx10
45'sx10
45'sx10
45'sx10
Close Grip Bench 3sets
135x15
175x10
200x10
One arm Extensions 3sets
35x10
35x10
35x10

V23
08-10-09, 6:42 pm
Back

Underhand Chins 3sets of 10, 10, 8 reps at 245lbs BW
Barbell Rows 5sets
135x15
185x8
225x8
275x8
315x8
T-Bar rows 3sets
2platesx12
3platesx12
4platesx15, drop to 3platesx15, drop to 2platesx15 - easy
DB Rows 2sets
80x13
105x13
Behind the Neck Pulldowns 3sets
180x10
200x10
220x10

V23
08-10-09, 6:44 pm
Delts and Traps

Standing Military Press 3sets
barx15
95x8
135x8
155x8
175x6
Laterals
30'sx15
40'sx12
50'sx10
Bent Laterals 2sets
40'sx12
50'sx10
Shrugs 3sets
225x10
315x10
405x10
Superset with Upright Rows 3sets of 10reps with 95lbs

Ironjaw
08-10-09, 6:47 pm
Lookin good bro all solid days 175 standing is sick

HOCKEY TEMPER
08-10-09, 8:16 pm
Nice work in here. In an age where the average gym-goer chooses the cable-fly over the bench press it's good to see people paying their dues. Keep it up.

Firedrake
08-10-09, 8:38 pm
Sweet work and solid weight all the way around, bro!

Keep pushin'!

V23
08-13-09, 9:50 pm
Thanks guys. Old school free weights are the way to go. Machines have their place but free weights pack on the mass!!!! I work out in a gym where the only machines are a high cable, leg extension, and standing leg curl. Sometimes it would be nice to use some machines when Im not feeling 100% or to work around injury, but I think in the long run it forces you to work harder.

Standing presses are hard as shit. They require focus, total concentration, and balance.

V23
08-13-09, 10:14 pm
Chest and Arms

Incline Press 6 sets
135x15
175x8
200x8
225x8
250x8 (PR)
275x3 (PR)
Flat DB Press 3sets
60'sx20
80'sx15
100'sx8
Incline DB Flyes 3sets
50'sx12
60'sx12
70'sx10

Cambered Bar curls 3sets
75x15
95x8
115x8
135x5
DB Curls 2sets
40'sx8
50'sx8
Close grip bench 3sets
135x10
225x8
225x8
Tricep Ladders 2sets 3ladders each x 6-10 (stole this idea from Brandon Curry)

-Abandoning the flat bench for a while, its not going anywhere and its hurting my shoulders
-Flat DB presses should be much better

V23
08-13-09, 10:18 pm
Chest and arms

Incline Press 6sets 250x8 and 275x3 (PR)
Flat DB Presses 3sets 100'sx8
Incline Flyes 70'sx10

EZ bar curls 4sets 135x5
DB Curls 2sets 50's8
Close grip bench 3sets last two with 225x8
Tricep Ladders 2sets of 3 ladders (stolen from Brandon Curry)

I am giving up on the flat bench for a while

V23
08-13-09, 10:21 pm
Legs

Front Squats 4sets
135x10
175x8
200x8
225x6
Leg Extensions 2sets up the stack
50/70/90/110x7 reps each
30/50/70x10 reps each
Romanian Deadlifts 3sets
135x10
185x10
225x10
Standing leg curls 3sets of 30lbs x 15

Need to squat more!

V23
08-15-09, 7:51 pm
Back

Underhadn

V23
08-15-09, 7:53 pm
Back

Underhand Chins 3sets of 10, 10, and 6 reps
Barbell rows 5sets
135x15
185x8
225x8
275x8
315x8
T-Bar Rows 5sets
2platesx12
3platesx12
4platesx12
5platesx12
6platesx8
Behind the Neck Pulldowns 3sets
180x15
200x15
230x10
Cardio 1 hour hike

Another Back Day, heavy and hard

V23
08-15-09, 8:04 pm
Meals

Upon waking 6 Amino 1900's with lemonade 200Cal 10g protein
Meal 1 2 BK sausage and egg croissants 929Cal 38g protein
Pre workout 1 scoop Storm
Post workout 6 Amino 1900's with lemonade 200Cal 10g protein
Meal 2 5 slices Little Caesar's pizza 565Cal 60g protein
Meal 3 one quart of chocolate milk 880Cal 32g protein
Meal 4 2 round steak and vegetable whole wheat burritos 500Cal 40g protein
Meal 5 protein shake 50g 300Cal 50g protein

3500Cal 240g protein

Messy but its Calories

V23
08-18-09, 6:07 pm
Chest and Back

Bench Press 6sets superset with T-Bar Rows 6sets
135x20/1platex20
185x10/2platesx15
225x5/3platesx15
250x5/4platesx12
275x7/5platesx10
300x5/5platesx10

Dumbell Flyes 3sets of 10reps with 50lb dumbells superset
with Dips 3sets of 10reps

V23
08-18-09, 6:09 pm
Arms

Cambered Bar Curls 4sets
75x10
95x5
115x5
135x5
Lying Extensions 4sets
75x10
95x5
115x5
135x6 (one more)
DB Curls 3sets
40'sx8
50'sx8
60'sx6
DB Overhead Extensions 3sets
80x10
100x10
100x10 (way to light)
Scott Curl 2sets superset with One arm Extension 2sets

V23
08-20-09, 10:08 pm
Legs

Squats 7 sets
135x15
185x10
225x5
225x5
275x5
275x5
315x5
Leg Curls 5sets of 10reps with 40lbs
Roman Chair Situps 3sets of 15 reps
Leg Raises 3sets of 15 reps

V23
08-20-09, 10:09 pm
Delts and Chest

Bench Press 4sets
135x20
225x15
225x15
225x10
Dips 4sets of 10 reps
BB Press 4sets
135x10
185x5
185x5
185x5
DB Press 3sets of 10reps with 50's
Lateral Raises 3sets
30'sx10
40'sx10
50'sx10

V23
08-25-09, 1:24 pm
Back and Arms

Wide Grip Chins 3sets of 8 reps
DB Pullovers 3sets ss with Close grip Chins 3sets
60x10/6reps
80x10/6reps
100x10/6reps
Behind the neck pulldowns 3x15

Barbell Curls 3sets
DB Curls 3sets
One arm extensions 3sets ss with pushdowns 3sets

V23
08-25-09, 1:25 pm
Back/Legs

Deadlifts 6sets
135x10
135x10
225x8
275x8
315x8
365x3 (PR)

V23
08-25-09, 1:26 pm
Chest and Back

Bench Press 5sets ss with Wide Grip Chins 5sets
225x5/ 10reps chins
250x5/ 8reps chins
275x5/ 8reps chins
300x5/ 6reps chins
315x3/ 6reps chins
225x19 (PR)/ 6reps chins

Incline DB press 3sets
80x10
90x10
100x8

ghost
08-25-09, 1:28 pm
some serious destruction going on in here, keep it up V!

V23
08-27-09, 7:43 pm
Arms

Barbell Curls 4sets ss with Skullkrushers 4sets
75x10/ 75x10
95x5/ 95x5
115x5/ 115x5
135x5/ 135x5
DB Curls 3sets ss with Overhead DB Extensions 3sets
40'sx8/100x10
50'sx8/100x10
60'sx6/100x10
Close Grip Pulldowns 2sets 15 reps ss with Dips 2sets 15 reps

Behind the Back Wrist Curls 3sets of 20 reps with 95lbs
DB Reverse DB Curls 3sets of 15 reps with 20lbs

V23
08-27-09, 7:54 pm
Legs

Squats 6sets
barx20
135x10
225x8
275x8
315x6
225x10
Leg Curls 5sets
40x12
40x12
50x10
50x10
60x8
Leg Extensions 3sets of 20reps
Calf Raises 3sets of 20reps

Firedrake
08-27-09, 7:58 pm
Two good workouts in a row -- great work, bro!

V23
08-29-09, 9:07 pm
Chest Back Delts Arms

Bench Press 5sets ss with Chins 5sets
135x25/10reps chins
185x15/8reps chins
225x10/8reps chins
225x10/8reps
225x10/6reps

Dips 3sets
BWx15
BW+45x12
BW+90x10

Standing Military Press 3sets of 8reps with 135lbs
DB Press 3sets of 10reps with 50's
Lateral Raises 3sets
30'sx15
40'sx12
50'sx10

One Arm Cable Pushdowns 3x20 ss with
Incline dumbell curls 3x10
One arm cable overhead extensions 3x20 ss with
Spider Curls 3x10

V23
08-29-09, 9:08 pm
Deadlift Day

Deadlifts 6sets
135x20
135x10
225x8
275x8
315x8
365x6 (PR, up 3reps)

Roman Chair Situps 3sets of 15

Joseph V
08-30-09, 2:10 pm
arnold did use cables at times for his outer chest and shoulders (front shoulder)

V23
09-08-09, 10:07 pm
Back

Weighted Chins 3sets
BWx8
25lbsx8
25lbsx8
Barbell Rows 5sets
135x15
185x10
225x10
275x10
315x8
T-Bar Rows 3sets
2platesx15
3platesx15
4platesx15
DB Rows 3sets
60x10
80x10
100x10
Back Extensions 3setsx15 BW+35lbs

Missed a week of lifting due to looooonnnngg days

V23
09-08-09, 10:10 pm
Chest

Bench Press 7sets
135x20
185x13
225x5
255x5
275x5
295x3
315x2
Weighted Dips 3sets
250x10
300x10
325x10
DB Pullovers 3sets
60x10
80x10
100x10
Incline Flyes 3sets of 50lbsx15,12,10reps

V23
09-08-09, 10:13 pm
Meal Plan as of late

Meal1= 3 whole eggs, 3 whites + 1.5c oats, milk coffee
Meal2= 3whole eggs + potatoes coffee
Meal3= 2 granola bars + 1/2 cup almonds and walnuts
Meal4= 13grams of AA's
Meal5= 1 scoop of Storm, 32oz gatorade
Meal6= 2cans of tuna, 4cups of white rice coffee
Meal7= 1/2cup of almonds and walnuts, milk, chocolate
Meal8= ground beef + pasta

Firedrake
09-08-09, 11:59 pm
You're putting in some great work! How's your growth?

V23
09-09-09, 4:54 pm
Legs

Squats 7sets
135x10
185x10
225x5
275x5
315x5
335x5
365x3
Front Squats 3sets
135x10
155x10
175x10
Leg Extensions 3sets of 15reps
Romanian Deadlifts 3sets
135x10
185x10
225x10
Standing Leg curls dropset
50x10 / 40x10 / 30x15

Havent measured anything yet Firedrake, but I weighed in at 253.5lbs, which is a gain of
about 4lbs in the last month or so.

futuremr.olympia, yes Arnold did use cables and machines to "shock the body" as he said in his Modern Encyclopedia of Bodybuilding. But if you look at the majority of his routines, especially his beginner level, all exercises are free weights.

He makes an important point that the foundation of one's physique should be built on heavy compound exercises in powerbuilding fashion. Then after one has built the mass foundation then he should strive for quality with refining movements added to the compound exercises.

People dont recall that Arnold built the majority of his mass prior to coming to the United States. In Germany and Austria he had crude equipment and few machines. He relied on heavy squats, front squats, deadlifts, barbell rows, chins, bench presses, incline bench presses, pullovers, shoulder presses, dips, and french presses.

V23
09-12-09, 10:12 pm
Delts and Traps

Standing Military Press 5sets
barx20
95x8
115x8
135x8
155x8
175x6
DB Press 3sets
60'sx10
70'sx10
80'sx8
Lateral Raises 3sets
30'sx15
40'sx12
50'sx10
Bent Raises 3sets
40'sx10
40'sx12
40'sx12
BB Shrugs 3sets
225x15
315x15
405x8
Upright Rows 2sets with 95lbs superset with
Cable Laterals 2sets

V23
09-12-09, 10:18 pm
Eating

Meal 1 - raw eggs 2whole, 4whites, 12oz milk, 2slices pizza
Meal 2 - 11grams amino acids preworkout
Meal 3 - 1 scoop Storm 16oz gatorade
Meal 4 - 12oz chicken, rice, vegetables, pasta
Meal 5 - Shake - 2raw eggs, 16oz milk, 1 scoop whey, almonds
Meal 6 - 12oz tuna, rice, 1 orange
Meal 7 - milk

V23
09-15-09, 3:36 pm
Back

Chins 4sets
Wide grip
BWx10
BW+25x8
Close Grip
BWx8
BWx6
BB Rows 5sets
135x10
185x8
225x8
275x8
315x8
T-Bar Rows 4sets
2platesx15
3platesx12
4platesx10
5platesx8
DB Rows 3sets
60x10
80x10
100x10
Behind the Neck Pulldowns 2sets of 10 reps with 195lbs
Back Extensions 2sets of 10 reps BW+45lb plate

Firedrake
09-15-09, 4:04 pm
Nice back day -- great volume, and solid-ass weight!

V23
09-22-09, 10:46 pm
Heavy Duty Time!!!!!

Bench Press
280x7
225x11
Incline Press
225x6
175x13
Seated Press
200x6
175x13
Lateral Raises
55'sx10
40'sx18
Chins
BW+15x8
BWx8
BB Rows
315x10 (PR)
225x18 (PR)

V23
09-22-09, 10:50 pm
Heavy Duty Workout #2

EZ Bar Curls (2 warmups)
140x7 (PR)
115x13 (PR)
Seated DB Curls
55'sx6
40'sx10
Close grip bench (2 warmups)
225x11
185x10
Cable Pushdowns
180x8 (PR)
140x10

Deep Squats (2warmups)
315x6
225x8
Standing Leg Curl
55x13
Stiff leg Deadlift
225x15
275x6

Too long of a day for legs, should have done em before arms. Also need to adjust some weights.

So far Heavy Duty is awesome!

V23
09-26-09, 3:18 pm
Chest/Back/Delts

Bench Press 2sets
285x6
225x14
Incline Press 2sets
225x6
185x12

Chins 2sets
BW+20x8
BWx10
Barbell Rows 1set
325x8 (PR)
T-bar Rows 2sets
6plates x 10
4plates x 30 (PR)

Seated Shoulder Press 2sets
205x6
185x11
Lateral Raises 2sets
60'sx8
50'sx12

V23
09-28-09, 6:51 pm
Legs/Arms

Deep Squats 2sets
315x8 (up 2 reps)
225x10
Standing Leg Curls 2sets
60x8
40x14
Stiff Leg Deadlifts 1 set
225x10 (not feeling it today)

EZ bar curls 2sets
145x6
115x10
Seated DB Curls 1set
50'sx7
Skullkrushers 1set
140x6
Overhead DB Extensions 2sets
100x8
50x20

V23
10-12-09, 9:46 pm
Chest/Back/Delts

Bench Press 2sets
3warmups
290x6 (up 1 rep)
225x16
Incline Press 1set
235x5

Chins 2sets
BW+25 x 5reps
BW x 8 reps
BB Rows 2sets
330x6
225x20

Clean and Press 1 set
135 x 8
Lateral Raises 1 set
55'sx10
Cable Laterals 1 set
20 x 15

V23
12-10-09, 2:32 pm
Back

Underhand Chins 3sets of 8 reps
BB Rows 5sets
135x15
185x8
225x8
275x8
300x6
225x15
DB Rows 3sets
90x10
110x8
130x6
Closegrip pulldowns 1 dropset
150x10
120x8
100x8

V23
12-10-09, 2:34 pm
Chest

Bench Press 5sets
135x25
185x5
225x5
250x5
275x5
295x2
Incline DB Press 3sets
60'sx10
80'sx10
100'sx5
DB Pullovers ss with Dips 3sets each
60x10 / 12 reps dips
80x10 / 10 reps dips
100x8 / 6 reps dips
Incline DB flyes 3sets
30'sx15
40'sx12
50'sx10

V23
12-25-09, 12:26 am
Back and Biceps

Chins 3sets
BW(240) 10reps
BW + 20lbs 8reps
BW + 40lbs 6reps

BB Rows 5sets
135 x 15
185 x 8
225 x 8
275 x 8
300 x 8
225 x 19

Barbell Curls 3sets
75 x 8
95 x 8
115 x 8
Wrist curls 2sets ss with Reverse curls

Workout drink --- 1scoop Shock Therapy, 1 scoop Storm, 6grams EAA

BB Rows 315 next week

V23
12-26-09, 3:07 pm
Eating

Meal 1 - 3 whole eggs, 3 whites, 1 cup oats, half grapefruit
Meal 2 - Whey shake with 2% milk
Meal 3 - 2 cans of tuna and brown rice
Meal 4 - 16oz prime rib, mashed potatos, corn, green beans, rice, pecan pie
Meal 5 - whey shake with 2% milk

Not bad for Christmas day

V23
12-26-09, 10:45 pm
Chest, Delts, Tris

Bench Press 5sets
135x25
185x5
225x5
250x5
275x5
300x3
Incline DB Press 3sets
60'sx10
80'sx10
100'sx7

Clean and Press 5sets
bar x 15
95x8
135x8
155x6
175x6
Lateral Raises 4sets
30'sx12
40'sx10
50'sx10
60'sx8
Overhead DB Extensions 3sets
80x12
100x10
120x3 (that sucked)

V23
12-26-09, 10:47 pm
Eating

Meal 1 - Shake- 3 whole eggs, 12oz milk, 1 cup oats, 1 scoop whey
Meal 2 - Chinese buffet!!!!
Meal 3 - Workout drink
Meal 4 - Chicken and rice
Meal 5 - Sardines and rice
Meal 6 - Whey shake with milk and oats

V23
12-29-09, 6:04 pm
Legs

Front Squats 4sets
135x10
175x10
200x8
225x6
Free weight Lying Leg Curls 3sets
35x20
70x15
95x15
Leg Raises 3sets

V23
12-29-09, 6:07 pm
Back

Weighted Chins 4sets
BW x 10
BW+25 x 8
BW+40 x 7 (up one rep)
BW x 10
BB Rows 6sets
135x15
185x10
225x10
275x10
315x6
225x20 (up one rep)
Barbell Curls 3sets
45x15
75x8
95x8
115x6
DB Curls 1set
50'sx10

V23
12-29-09, 6:10 pm
Chest Shoulders and Tris

Roman Chair Situps 3sets of 50, 35, 25

Bench Press 7sets
135x20
185x10
225x8
250x8
275x6
300x4 (up one rep)
225x12
Incline DB Press 3 sets combined with push ups
60'sx15 ss 15 reps
80'sx13 ss 15 reps
100'sx4 ss 10 reps

DB Press 3sets combined with Bent laterals
50'sx10 ss 50'sx12
60'sx10 ss 50'sx12
70'sx10 ss 50'sx12

Pushdowns 5sets with 100lbs x 12-15 reps

V23
01-03-10, 2:54 pm
Chest/Shoulders/Triceps

Bench Press 6 sets
135x20
185x10
225x5
275x5
295x5
315x4 (up 15lbs, almost got 5)
Incline BB Press 3sets
175x15
200x13
225x10

Behind the neck Press 4sets
95x10
115x10
135x10
155x6

One arm DB extensions 2 sets combined with BW Dips 2sets
35x10 ss with 12 dips
40x10 ss with 12 dips

-The BTN press has been hurting my low back, time to cut it or do it standing, bench is going up!

V23
01-03-10, 2:56 pm
Back/Bi's/Forearms

BB Rows 5sets
95x15
95x15
135x15
185x10
225x10
275x10
315x8 (up 2 reps)
225x20
Chins 3sets BW x 10, 7, 5
DB Rows 3sets
80x10
100x10
125x8

EZ bar curls 3sets
75x10
95x10
115x8 (up 2 reps)
DB Curls 2sets
40'sx10
45'sx10

Reverse Curls 2sets
BTB Wrist curls 2sets

V23
01-05-10, 12:26 am
Legs

Front Squats 5sets
135x10
185x10
210x8
235x8 (up 2 reps and 10lbs)
250x6 (up 25lbs PR)
Standing leg curls 7sets of 12-15 reps with 40lbs

Roman Chair Situps 7sets for a total of 300repitions
Standing Calf Raises 5sets of 20 repititions

V23
01-05-10, 8:24 pm
Chest/Delts

Bench Press 5sets
135x20
185x10
225x8
250x8
275x8
295x6
315x3
Incline DB Press 3sets
80'sx15
80'sx13
80'sx12

Clean and Press 3sets of 135lbs for 8-10 reps
Lateral Raises 1set drop set
40'sx10 / 35'sx10 / 30'sx10 / 20'sx10

Firedrake
01-05-10, 8:36 pm
Nice work -- good volume, good numbers!

V23
01-09-10, 12:38 pm
Back/ Biceps

Underhand Chins 3sets
BWx10
BW+20x8
BW+40x6 (down one rep)
Under hand BB Rows
135x10
185x10
225x10
275x10
275x10
315x8, drop to 225x13, drop to 135x12

EZ Bar Curls 3sets
75x10
95x10
125x8 (up 10lbs)
135x5

Thanks Firedrake. I have to get stronger though.... Im weighing about 250 so I should be squatting and benching much more, and I should start deadlifting.

V23
01-09-10, 12:41 pm
Delts/Tris

Standing Military Press
95x15
135x8
165x8
185x8 (up 10lbs and 2 reps)
Lateral Raises
50'sx10 / 40'sx10 / 30'sx10
25's x 10 / 20's x 10 / 12's x10
Upright Rows combined with shrugs 3sets
100 x 10 ss with 225x15
100x10 ss with 315x15
100x10 ss with 315x15

Pushdowns 3sets
50x20
100x15
150x10
Dips 3sets BW x 20 repititions each

V23
01-09-10, 2:31 pm
Legs

Squats 7sets
135x15
185x8
225x8
275x8
315x8
335x6
365x4
Standing Leg Curls 4sets of 45lbs x 10
Calf Raises 3sets of 20reps
Roman Chair Situps 3sets of 20reps

V23
01-14-10, 10:10 am
Back

Chins 3sets
BWx10
BW + 25lbs x 10 (up 5lbs and 2 reps)
BW + 45lbs x 6 (up 5lbs)
BB Rows 5sets
135x10
185x10
225x10
275x10
315x10 (up 2 reps)

EZ Bar Curls 3sets
75x10
95x10
115x10
Incline Curls 3sets of 10 reps with 30's

V23
01-14-10, 10:12 am
Chest/Delts/Tris

Bench Press 5sets
135x20
185x10
225x5
250x5
275x5
295x5
315x4
Clean and Press 4sets
95x15
135x8
155x5
175x5
195x4 (up 10lbs)
Lateral Raises 3sets
30'sx12
40'sx12
50'sx10
Skullkrushers 3sets
75x15
95x12
115x10
Pushdowns 3sets of 15, 10, 10 reps with 150lbs

V23
01-14-10, 10:13 am
Legs

Front Squats 4sets
135x10
135x10
185x10
225x10
250x8 (up 2 reps)
Standing Leg Curls 5sets

V23
01-19-10, 5:20 pm
Chest/Delts/Tris

Bench Press
135x20
185x10
225x5
275x5
295x5
315x5
DB Press
50'sx10
70'sx10
80'sx10
90'sx6
Lateral Raises
30'sx12
40'sx12
50'sx10
60'sx8
Upright Rows
95x10
115x10
135x10

DB French Press
70x12
90x12
110x10
Pushdowns
50x15
70x15

Strained my pec

V23
01-19-10, 5:24 pm
Back/Biceps

Chins 3sets
BW x 12
BW + 25 x 10
BW + 45 x 7 (up 1 rep)

BB Rows 5sets
135x20
185x10
225x10
275x10
315x10
330x6 (up 15lbs)

Barbell Curls 4sets
95x10
115x10
135x6
95x18
Concentration Curls 3sets with 35lbs for 10-12 reps

T o m m Y
01-19-10, 5:41 pm
Loooking strong in here..
Basic heavy compound lifts,i like it..
Keep it up bro.

Firedrake
01-19-10, 5:42 pm
Great sessions -- I'm really liking the back work!

V23
01-21-10, 12:04 am
Gotta keep it simple and fucking heavy!

V23
01-21-10, 12:05 am
Legs

Roman Chair Situps 2x30
Leg Raises 2x20

Squats 7sets
135x15
185x10
225x8
275x8
315x8
335x6
365x6 (up 2 reps)
Standing leg curls Dropset 60/55/50

V23
01-21-10, 12:08 am
Delts/Tris

DB Press 5 sets
50'sx10
70'sx10
80'sx10
90'sx8
100'sx5

Lateral Raises 4sets
30'sx15
40'sx12
50'sx10
60'sx8

Front Raises with plate above head 3sets of 12,10,8

Pushdowns 3sets 50, 100, 150
Seated Barbell French Press 3sets
75x15
95x12
115x12

BionicMasterPiece
01-21-10, 12:11 am
Back/Biceps

Chins 3sets
BW x 12
BW + 25 x 10
BW + 45 x 7 (up 1 rep)

BB Rows 5sets
135x20
185x10
225x10
275x10
315x10
330x6 (up 15lbs)

Barbell Curls 4sets
95x10
115x10
135x6
95x18
Concentration Curls 3sets with 35lbs for 10-12 reps

now thats how to grow!

V23
01-23-10, 4:44 pm
Back/Biceps

Chins 3sets
BW x 15
BW x 12
BW x 10
T-Bar Rows 7sets
2platesx15
3platesx10
4platesx10
5platesx10
6platesx8
6platesx6
4platesx20

EZ Bar Curls 3 sets
75x10
95x10
115x10
DB Curls 2sets
40'sx10
50'sx10

Currently sitting at 250lbs
Chest 50.25"
Arms 18.75"
Thighs 28.25"

Goal : Strength and Size

V23
01-24-10, 10:55 pm
Chest/Delts/Tris

Incline DB Press 3sets
60'sx15
80'sx12
100'sx11
Seated Military Press 5sets
135x10
155x8
175x8
200x8
225x5
Laterals Raises 3sets
30'sx15
40'sx12
50'sx12

Seated French Press 4sets
75x15
95x12
115x10
135x8
Close Grip Bench 3sets

V23
03-01-10, 12:04 am
Back/Bi's

T-Bar Rows
2plates x 20
4plates x 10
5plates x 10
6plates x 10
Wide Grip Chins
BW x 8
BW x 8
BW x 6
Back Extensions
BW+45lbs x 15
BW+90lbs x 13

EZ Bar Curls
75x8
95x8
115x8
Hammer Curls
50'sx8
55'sx8
60'sx8

Shock Therapy pre, Storm post

V23
03-01-10, 11:19 pm
Chest/Delts/Tris

Bench Press
135x10
185x10
225x5
250x5
275x5
300x3
Dips
BW x 15
BW +45lbs x 12
BW+90lbs x 10 (100lbs next time)
Seated DB Press
60'sx10
70'sx10
80'sx10
90'sx8 (100's next time)
French Press
75x10
95x10
115x10
135x9

Eating

V23
03-03-10, 12:50 am
Legs

Leg Extensions
30x15
50x15
70x15
90x15
Front Squats (ass to the grass)
135x10
185x10
225x10
275x5
Standing Leg Curls 3sets
Standing Calf raises 3 sets

Shock pre, storm post, eating, eating, eating, eating

V23
03-03-10, 5:24 pm
Back/Biceps

Underhand Barbell Rows
135x15
185x8
225x8
275x8
315x8
Underhand Chins
BW x 10
BW x 10
BW x 6
Deadlifts
135x5
185x5
225x5
275x5
315x5

EZ Bar Curls
75x10
95x8
115x8
Incline Curls
40'sx10
50'sx8

V23
03-09-10, 7:08 pm
Back/Biceps

T-Bar Rows
2plates x 20
4plates x 10
5plates x 10
6plates x 10
7plates x 6
Chins 3sets of 8, 8, and 6 reps
Underhand Pulldowns
200x10
250x10
250x10

V23
03-09-10, 7:10 pm
Chest

Bench Press
135x15
185x10
225x5
250x5
275x5
300x3
325x2
Incline Press
135x10
185x10
225x8 drop to 185x5, drop to 135x6
Dips
BW x 15
BW + 45lbs x 10
BW x 13
Incline DB Flyes
40'sx15
55'sx10
75'sx8

V23
03-11-10, 9:41 pm
Legs

Leg Extensions
40x15
60x15
80x15
100x15
Squats
135x8
185x8
225x8
275x8
315x8
315x8
Front Squats
185x8
185x6
135x10
Romanian Deadlifts
135x15
185x15
225x15
225x15
Standing Leg Curls 3sets

V23
03-11-10, 9:45 pm
Arms

EZ Bar Curls 3sets combined with Close Grips 3sets
75x15 / 135x15
95x8 / 185x10
115x8 / 225x10
135x6 / 225x8
Pushdowns 3sets ss w/ Dips 3sets ss w/ DB Curls 3sets
100x15 / 15reps / 40'sx8
130x15 / 13 reps / 50'sx8
150x12 / 8reps / 50'sx8
Concentration Curls ss w/ One arm extensions 2sets

V23
03-13-10, 10:42 am
Delts and Traps

Seated Barbell Press
95x15
135x10
175x8
200x8
225x5
Lateral Raises
40'sx10
50'sx10
50'sx10
50'sx10
Upright Rows ss with Bent Laterals
95x10 / 40'sx10
115x10 / 40'sx12
135x8 / 40'sx11
One Arm Laterals 3sets of 12-15 reps
Barbell Shrugs 3sets of 20-25 reps with 225lbs

V23
03-15-10, 10:28 pm
Back

Chins 3sets of 8,8,8reps
Underhand Barbell Rows
135x8
185x8
225x8
275x8
315x8 drop to 225x8 drop to 135x7
T-Bar Rows
2platesx10
4platesx10
5platesx10
5platesx10
5platesx10
Dumbell rows
100x14
100x12
Underhand Pulldowns
200x15
200x10
200x8
Behind the Neck Pulldowns
150x10
150x10
150x10

V23
03-18-10, 8:13 pm
Chest

Bench Press
135x15
185x10
225x8
250x8
275x6
295x3
315x3
Dips
BW x 15
BW + 45 x 13
BW + 90lbs x 8
Incline Press 3 sets with 185lbs for 12-15reps
Incline DB Flye 3sets with 50lbers for 12-15reps

Shock and Storm

Diet running fairly clean, 2 bad meals this week thus far

Weight 257lbs

C.Coronato
03-19-10, 10:37 am
Lots of good weights in here V. Very nice my man.

V23
03-19-10, 9:44 pm
Delts and Arms

Seated Barbell Press
135x15
185x10
225x6
Lateral Raises
30'sx10
40'sx10
50'sx12
50'sx10
50'sx10
Bent Raises 3sets of 12-15ish with 35lbers
Barbell Shrugs
225x20
315x15
315x15

Close Grips ss with Barbell Curls 3sets
French Press ss with DB Curls 2sets
Pushdowns ss with Dips 2sets

Sick today, still lifted.... Found some Amino 1900's that were sitting in my trunk, still good for me!!!!

Hey TreeTrunk thanks for the support man! Nice 500lb deadlift!

V23
03-23-10, 5:22 pm
Back/Forearms

Chins 3sets of 10,8,8reps
Underhand Pulldowns 3sets with 200lbs of 15,15,12 reps
Barbell Rows 3sets
225x10
275x10
315x6
Underhand BB Rows 3sets with 225lbs x 13,12,10reps
Back Extensions 2sets BW+45lbs x 15

BTB Wrist Curls 3sets ss with DB Reverse Wrist Curls 3sets
Reverse Curls 2sets ss with Hammer Curls 2sets

V23
03-24-10, 12:05 am
Chest

Bench Press
135x15
185x10
225x5
250x5
275x5
300x5
325x3
Dips
BW x 15
BW +45lbs x 15
BW +45lbs x 13, drop to BW x 8
Incline Press 3sets with 185lbs for 12-15reps
Pullovers 2sets ss with Dips 2 sets

V23
03-24-10, 9:36 am
AM Cardio - Bike 15minutes with intervals

Starting to cut.
Mon AM - cardio
PM - Chest + light run
Tues AM - cardio
PM - Back/forearms + light run
Wed AM - cardio
Thurs AM -cardio
PM - Legs
Fri AM - cardio
PM - Delts/Arms + light run

Amino 1900 5 tabs pre cardio, pre and post weights
Uniliver 3 tabs with meals
Shock Therapy pre weights
Storm post weights
May add Animal Cuts pre cardio and pre weights

V23
03-25-10, 11:00 am
Legs

Squats
135x10
185x10
225x8
275x8
315x8
365x3
Front Squats 3sets of 8,8,6reps with 185lbs
Leg Extensions 3sets of 20 reps
Stiff Leg Deads
135x15
185x15
225x15
275x10
Leg Curls 3sets of 10 reps
Calf Raises 3sets of 20 reps
Bike x 20minutes

V23
03-26-10, 7:00 pm
Delts and Arms

Seated BB Press
95x15
135x10
185x10
225x6
225x5
225x4 drop to 185x6 drop to 135x8
Lateral Raises
30'sx10
40'sx10
50'sx10 drop to 40'sx10 drop to 30'sx10
Bent Raises
30'sx13
40'sx11
50'sx10
Barbell Shrugs
225x20
315x15
405x12
495x6

Close Grip Bench 3sets
EZ Bar Curls 3sets
Pushdowns 3sets
Seated DB Curls 3sets
French Press 2sets
Concentration Curls 2sets

Bike x 20minutes

V23
03-29-10, 8:43 pm
Back/Forearms

Roman Chair Situps 3sets
Chins 3sets of 10, 8, 6 reps
BTN Pulldowns 3sets of 10,10,8reps with 200lbs
Barbell Rows 5sets
135x10
185x10
225x10
275x10
315x10 drop to 225x10 drop to 135x10 (up 4 reps)
Cable Rows 3sets
Deadlifts 5sets
135x8
225x8
275x8
315x6
365x6
Back Extensions 2sets of 15reps

Trisets 3sets
BTB Wrist Curls 135x15 / Hammer Curls 50'sx10 / DB Reverse Wrist Curls 20'sx15

Bike x 15minutes

PM Bike x 20minutes

V23
03-31-10, 12:00 am
AM Bike x 15min Jump rope x 5min

Chest

Bench Press
225x5
250x5
275x5
300x3
325x1
315x1
Incline Press
135x10
185x10
240x7 drop to 185x6 drop to 135x7
Dips 3sets of 15,13,12
Incline Flyes
55'sx13
70'sx10
DB Pullovers ss with dips
60x15 ss with 10 dips
80x12 ss with 8 dips

V23
03-31-10, 11:04 pm
Arms

Barbell Curls
45x15
65x15
95x10
115x8
115x8
135x6
Skullkrushers
75x15
95x12
115x10
Hammer Curls
40'sx10
50'sx10
60'sx10
Pushdowns 3sets of 12-15 reps
Spider Curls 3sets of 10-12 reps
One Arm Extensions 3sets of 10-12 reps

Firedrake
04-01-10, 1:26 am
Really solid work, bro -- I envy your bench, truly I do.

V23
04-01-10, 11:06 pm
Really solid work, bro -- I envy your bench, truly I do.

Thanks man, you can take it! Its been stuck forever, I just cant seem to get past
315-325 range...

V23
04-01-10, 11:10 pm
Legs

Squats
135x10
185x10
225x15
275x12
315x10
Front Squats
135x10
185x10
185x8
Leg Extensions 3sets
50x20
70x15
90x12 drop to 60x10 drop to 40x11

No time for Semitendinosus, Semimembranosus, short and long heads
of the Biceps Femoris, or the Triceps Surae!!!!

V23
04-02-10, 11:51 am
Delts n Traps

Seated BB Press
95x15
135x10
185x10
225x7 drop to 185x7 drop to 135x8
Lateral Raises
30'sx10
40'sx10
50'sx10
Bent Raises 3sets of 15 reps with 35lbers
Hang Cleans
135x5
155x5
175x5
185x5
BB Shrugs
225x20
315x20
405x10

ST pre, Whey + Creatine Mono post

V23
04-05-10, 10:30 pm
Back

Roman Chair Situps 3 sets of 30,25,20 reps
Chins 4sets of 8,8,8,6reps at 245lbs BW
BTN Pulldowns 3sets of 13,12,12 reps with 200lbs
Barbell Rows
135x8
185x8
225x8
275x8
315x8
340x6 drop to 225x14 drop to 135x12
T-Bar Rows 3sets of 15 reps with 6 25lb plates
Deadlifts
135x10
225x10
315x10
Back Extensions 2sets of 15 reps

V23
04-06-10, 8:23 pm
Chest/Biceps

Bench Press
135x15
185x10
225x8
250x8
275x6
275x5
Incline Press
135x10
185x10
245x7 drop to 185x6 drop to 135x7
Dips 3sets of 15,15,10 reps at 245lbs BW
Giant Sets
Incline DB Flyes 50'sx15, DB Pullovers 80x8, Dips BWx6
Incline DB Flyes 50'sx13, DB Pullovers 80x8, Dips BWx6
Incline DB Press 75'sx12, DB Pullovers 80x8, Dips BWx4

EZ Bar Curls
75x15
95x12
115x10
Seated DB Curls
40'sx10
50'sx8
50'sx7
DB Spider Curls
30x10
35x10
40x8

Roman Chair Situps 3sets of 25,20,20rps
Cardio 3sets Russian Bear, Box Jumps

V23
04-07-10, 10:18 pm
Cardio
Bike x 25minutes

Supplements
Shock Therapy + 5g creatine monohydrate preworkout
Amino 1900 - 10-30 tablets/day - preworkout, precardio, meal replacement
Water

Diet
Ground turkey 8-10oz + potatoes 2-3 times/day
Meal replacement shake 2-3 times/day

Simple

V23
04-10-10, 9:40 am
Legs

Squats
135x8
185x8
225x8
275x8
315x7
Front Squats
135x15
155x12
175x10
Standing Leg Curls 3sets ss with Romanian Deadlifts
40x10 ss with 185x15
40x10 ss with 225x12
40x10 ss with 225x10
40x10 ss with 275x10
Calf Raises 3sets of 15 reps

V23
04-10-10, 9:43 am
Shoulders and Triceps

Standing BB Press
95x8
115x8
135x8
165x8
185x6
Hang Clean and Press 3sets of 5 reps with 135lbs
Lateral Raises
30'sx10
40'sx10
50'sx10
Bent Raises 2sets of 12 reps with 35lbs
BB Shrugs
225x20
315x15
405x10

Close Grip Bench
135x10
185x10
225x7
SkullKrushers
75x10
95x10
115x10
Pushdowns 2sets
One arm extensions 2 sets

V23
04-12-10, 10:42 pm
Back

Chins 3sets of 10,10,9 reps
BTN Pulldowns 3sets of 12,12,12 reps with 200lbs
BB Rows
135x10
185x10
225x10
275x10
315x10
345x6
DB Rows 2sets of 10 reps with 100lb dumbell
Deadlifts
135x10
225x8
315x8
Back Extension 2sets

Cardio 15minutes

Triset x 2
-Roman chair situps, BB rollouts, bridge
Supersets x2
-Leg Raises, BB twists

V23
04-13-10, 10:27 pm
Chest

Incline Press
135x15
185x10
225x8
250x6
275x5 drop to 225x5 drop to 135x7
Weighted Dips
BW x 10
BW + 45lbs x 10
BW +90lbs x 8
DB Bench Press
80'sx10
90'sx10
100'sx9
Incline Flyes 2 sets of 15 reps with 55's ss with
Dips 2sets of 13 and 9 reps

-Changing it up, flat bench was going to nowhere, just getting hurt
Inclines felt great today, same with Dips

V23
04-15-10, 1:46 pm
Legs

Front Squats
135x15
185x12
225x10
275x6
300x3 (PR)
Squat
225x13
225x10
225x8
Leg Extensions 2 sets of 15 reps
Standing Leg Curls 3sets ss with Romanian Deadlifts 3sets

*all squats as to the grass

V23
04-19-10, 4:30 pm
Delts n Arms

Seated Press
135x15
185x10
225x6 drop to 185x7 drop to 135x8
Lateral Raises
30'sx15
40'sx12
50'sx12
Bent Raises
30'sx13
30'sx13
BB Shrugs
225x20
315x20
405x13

EZ Bar Curls 3set ss with Close Grip Press 3sets
75x10 / 135x15
95x10 / 185x10
115x10 / 225x7
DB Curls 3sets ss with Incline Skullkrushers 3sets
40'sx10 / 75x15
50'sx8 / 95x10
50'sx10 / 115x10
DB Spider Curls ss with Pushdowns 2sets
40x8 / 130x15
40x8 / 130x13

V23
04-19-10, 4:33 pm
Back

Wide Grip Chins 3sets of 10,10,9reps
Underhand Pulldowns 2sets of 15 reps with 200lbs
BB Rows
135x10
185x10
225x10
275x10
315x10 drop to 225x10 drop to 135x9
Seated Cable Rows 3sets of 15 reps with 200lbs
Deadlifts
135x10
225x10
315x6
Back Extensions 2sets of 13,12 reps with 45lbs+BW

Roman Chair Situps, Leg Raises, Russian Twists

V23
04-20-10, 2:22 pm
Chest and Shoulders

Strength
Incline Press
135x15
185x10
225x8
275x6 (up 1 rep)
Weighted Dips
BW x 15
BW + 45lbs x 12
BW + 95lbs x 8 (up 5lbs)
DB Bench Press
80'sx12
100'sx8

Power and Conditioning
DB Snatch
50x5 reps each side
70x5 reps each side
70x5 reps each side
Pushups
Double Clap x 10
Single Clap x 10
Single Clap x 10
Clean and Press Squat combo
45lbs x 20
95lbs x 15
95lbs x 15

V23
04-23-10, 10:18 am
Legs

Front Squats
135x2sets of 10
185x2sets of 10
225x3sets of 8
Back Squats
225x5
275x5
295x5
315x5
Standing Leg Curls 2sets supserset with DB Romanian Deadlifts 2sets
50x8 / 100'sx8
50x8 / 100'sx8

Superset x 3
Burpee's / lateral jumps over a bench 3sets
Triset x 2
Romanian Chair situps / Barbell Rollouts / Side Bridge

V23
04-23-10, 10:20 am
Shoulders and Triceps

Seated BB Press
95x10
135x10
185x10
225x8 (up 2 reps)
Speed Clean 2sets of 8 with 135
Speed Press 2sets of 8 with 135
One Arm STandin DB Press
50x8
60x8
70x8right, 6left
Close Grip Bench
135x15
185x10
225x8
Incline Skullkrusher
75x15
95x12
115x10

V23
04-27-10, 11:01 pm
Back

Wide Grip Chins 3sets of 10,10,10 reps at BW
Underhand Pulldowns 3sets
200x15
250x12
250x12
Barbell Rows
135x10
185x10
225x10
275x10
315x8
Incline Bench Rows 3sets of 10 reps with 80's
Deadlifts
135x10
225x5
315x5

V23
04-27-10, 11:04 pm
Chest/Delts

Incline Press
135x10
185x5
225x5
250x5
280x5
300x1 (couldn't lock out 2nd)
Weighted Dips
BWx15
BW + 50lbs x 12
BW + 100lbs x 10
Flat DB Press
80'sx15
100'sx8

DB Snatch
50x5 each side
75x5 each side
90x3 each side
Clapping Pushups 3sets