Improvement is the only way

[Big Wides]

shoulders and arms 12/1 @ 12ish:

superset seated side raise/front raise - 4x10-8
hs shoulder press - 4sets, 3pies+25x3
rev peck deck - 4 sets 12-6, stackx6 on last set
upright rows - 135x10, 155x8, 165x5, 95x20
one are db preacher - 35x10, 45x8, 55x4
drop set ez bar curl - 90xfaliure-80xfaliure-70xfaliure
hammer curls - 40x12, 50x10
hurcules curl - 2x10
straight bar pushdowns - 4x10, stackx10 on last set
seated dips - 4x10-8
seated tri ext. - 4x15-10
behind back wrist curls - 7x15-10

wanted to do "drive the car" however my shoulders were dead so moved onto arms, tried different things to get new fibers involved.....the upright rows were in there to get my meathead ways away from shruging, it brought back ye olde days of doing cleans......

[Big Wides]

Just got caught up loved the whell session bro lot of weight and reps...those boys must be steaming right now you punished the hell out of them.

they were sore as hell the next day, but i stretched those bad boys out and overloaded the food for recovery.....they felt better today

[Lowdown5]

shoulders and arms 12/1 @ 12ish:

superset seated side raise/front raise - 4x10-8
hs shoulder press - 4sets, 3pies+25x3
rev peck deck - 4 sets 12-6, stackx6 on last set
upright rows - 135x10, 155x8, 165x5, 95x20
one are db preacher - 35x10, 45x8, 55x4
drop set ez bar curl - 90xfaliure-80xfaliure-70xfaliure
hammer curls - 40x12, 50x10
hurcules curl - 2x10
straight bar pushdowns - 4x10, stackx10 on last set
seated dips - 4x10-8
seated tri ext. - 4x15-10
behind back wrist curls - 7x15-10

wanted to do "drive the car" however my shoulders were dead so moved onto arms, tried different things to get new fibers involved.....the upright rows were in there to get my meathead ways away from shruging, it brought back ye olde days of doing cleans......

Solid, damn solid BW. This shit is gettin real good.

[Big Wides]

Solid, damn solid BW. This shit is gettin real good.

thanks LD, i gain motovation/inspiration from everyone here, looking at what they've done, were they've come from, how they train and use it to fuel myself and my sessions.....gotta attack it with intensity and controlled rage

[Lowdown5]

thanks LD, i gain motovation/inspiration from everyone here, looking at what they've done, were they've come from, how they train and use it to fuel myself and my sessions.....gotta attack it with intensity and controlled rage


So true my friend. This place does foster a great enviorment for wanting to excel.

[Big Wides]

So true my friend. This place does foster a great enviorment for wanting to excel.

this place and life in general.....we have the ability to train our asses off, some people dont.....we all would be fools if we did not take full advantage of the oppurtunity that has been presented to us

[kyderz]

Whats up, you big...strong....1337 FUCKER?!

In case you don't know..

[1337 = leet = elite]

>:0

[Lowdown5]

this place and life in general.....we have the ability to train our asses off, some people dont.....we all would be fools if we did not take full advantage of the oppurtunity that has been presented to us

So true my friend.

[eblnyc]

great fuckin work in killadelphia as always...your beating those weight like the owe you money oversized wides...nice title..pantera always gets me in the mood to kill shit...oh shit thats you far beyond driven or vulgar display of power or both sarge...

[Big Wides]

great fuckin work in killadelphia as always...your beating those weight like the owe you money oversized wides...nice title..pantera always gets me in the mood to kill shit...oh shit thats you far beyond driven or vulgar display of power or both sarge...

thanks eblnyc, both seem to fit the training style well.....pantera does the same for me and on Tuesday, i'm breaking out all the Pantera albums i have and jamming to them and training like a mad man....

[eblnyc]

thanks eblnyc, both seem to fit the training style well.....pantera does the same for me and on Tuesday, i'm breaking out all the Pantera albums i have and jamming to them and training like a mad man.... me too..dimebag tribute..i had my pantera shirt on today..hell patrol... wait dec 8 th was his demise not tuesday

[Big Wides]

me too..dimebag tribute..i had my pantera shirt on today..hell patrol... wait dec 8 th was his demise not tuesday

fuck your right.....here the hell is my head?

[eblnyc]

fuck your right.....here the hell is my head? you don't want me to answer that...lol

[Big Wides]

you don't want me to answer that...lol

i should know better....walked right into it

[eblnyc]

i should know better....walked right into it yes you did lol..that specific date is one that you want to forget because its just so fucked up...i wish i could forget it..

[eblnyc]

alright what the hell? extra wides are you slacking again? its gonna get ugly now....

[Big Wides]

alright what the hell? extra wides are you slacking again? its gonna get ugly now....

no slacking....did some light cardio and stretching.....nothing big to write about.....no need for it to get ugly

[Big Wides]

Back with G and Juggernaut, Tuesday, 12/4/07, 8:10pm...

Wide Grip Pulldowns: 5 sets, 300 x 4 on last set
Jailhouse T-Bar Rows: 6 sets, 6 pies x 12 on last set
Wide Grip Pullups: 4 sets x 4, 4, 4, 4 reps
HS High Rows: 4 sets, 5 pies per side x 5 on last set

HS Horizontal Calf Raises: 6 sets x 12-35 reps

Nautilus Ab Machine: 100 reps total (heavier each set, little to no rest in between)

the "Barbarian Bros." (as put by Tons of Fun) were at it again, pulling and rowing till we couldnt pull or row anymore.....we train smart but have all sorts of amusement thrown at us from all sorts of angles.....its almost Saturday

[G Diesel]

Did you get that "training in work boots" memo? If not, take notes for future reference. Peace, G

[eblnyc]

awesome work down there sarge...you guys are killing that shit left and right..starting the dimebag tribute early i see..cool me too...

[IRBS]

Nice work BW, yall keep killin it!

[Big Wides]

Did you get that "training in work boots" memo? If not, take notes for future reference. Peace, G

my secetary never got the memo to me before we trained, took notes for future reference......i'll be breaking them out for legs

awesome work down there sarge...you guys are killing that shit left and right..starting the dimebag tribute early i see..cool me too...

thanks eblnyc....lats are fried and so is the AB, yes it started yesterday with the tunes and moved its way over here to my sig, he might be gone but is not forgotten

Nice work BW, yall keep killin it!

thanks IRBS, a big thick back equals a nice big bench.....so going to keep pounding both till one or the other happens

[Malloy1344]

Great couple workouts bro. Really punishing your body. I really liked that delt/arms session too. Great work.

[Big Wides]

Great couple workouts bro. Really punishing your body. I really liked that delt/arms session too. Great work.

thanks Jim, the shoulder workout was different than normal with the pre-exhaust but well worth it and last night's back session was pure brute strength all around.....gotta love those sessions

[Toni69]

thanks Jim, the shoulder workout was different than normal with the pre-exhaust but well worth it and last night's back session was pure brute strength all around.....gotta love those sessions

especially with 6 pies on the tbar and pull ups in the middle of the wo??? hmmmm...LOL

[Big Wides]

especially with 6 pies on the tbar and pull ups in the middle of the wo??? hmmmm...LOL

its real fun and shocking each session on how much the human body can not only handle but move at the same time......while having the whole place look at the three of us like they have never seen anyone lift before......the wonders never stop.....

[excessive endorphins]

Back with G and Juggernaut, Tuesday, 12/4/07, 8:10pm...

Wide Grip Pulldowns: 5 sets, 300 x 4 on last set
Jailhouse T-Bar Rows: 6 sets, 6 pies x 12 on last set
Wide Grip Pullups: 4 sets x 4, 4, 4, 4 reps
HS High Rows: 4 sets, 5 pies per side x 5 on last set

HS Horizontal Calf Raises: 6 sets x 12-35 reps

Nautilus Ab Machine: 100 reps total (heavier each set, little to no rest in between)

the "Barbarian Bros." (as put by Tons of Fun) were at it again, pulling and rowing till we couldnt pull or row anymore.....we train smart but have all sorts of amusement thrown at us from all sorts of angles.....its almost Saturday

looking great bro,what are you training on saturday?

[Big Wides]

looking great bro,what are you training on saturday?

thanks cuz, took a beating but it was well worth it..... saturday is shoulders/arms

[excessive endorphins]

hah dam straight!

when do you deadlift?

[Big Wides]

hah dam straight!

when do you deadlift?

do them on back days......i dont pull every week but when the mood is right i give it a go

[JUGGERNAUT]

Back with G and Juggernaut, Tuesday, 12/4/07, 8:10pm...

Wide Grip Pulldowns: 5 sets, 300 x 4 on last set
Jailhouse T-Bar Rows: 6 sets, 6 pies x 12 on last set
Wide Grip Pullups: 4 sets x 4, 4, 4, 4 reps
HS High Rows: 4 sets, 5 pies per side x 5 on last set

HS Horizontal Calf Raises: 6 sets x 12-35 reps

Nautilus Ab Machine: 100 reps total (heavier each set, little to no rest in between)

the "Barbarian Bros." (as put by Tons of Fun) were at it again, pulling and rowing till we couldnt pull or row anymore.....we train smart but have all sorts of amusement thrown at us from all sorts of angles.....its almost Saturday



"Did you see that Bruce Lee action....." You don't miss a trick do you? At least it saved my foot from looking like a pancake... Plates were literally "FLYing" last night!

[Big Wides]

"Did you see that Bruce Lee action....." You don't miss a trick do you? At least it saved my foot from looking like a pancake... Plates were literally "FLYing" last night!

i've gotta keep a sharp mind when we train....its part comedy act and part ball busting training....yes a pancake esque foot would not have worked out well......

[JUGGERNAUT]

i've gotta keep a sharp mind when we train....its part comedy act and part ball busting training....yes a pancake esque foot would not have worked out well......

You a sharp mind? Bro, you can't even find your vehicle in the parking lot after we are done abusing-the-shit out of ourselves with the training. Look who's talking... I was MR. "I locked my keys in the car" yet how would I sign in at the front desk of the gym without them? dddaaahhh!

[Pizzalamp]

wow
intense workout!!!

[dominate77]

Back with G and Juggernaut, Tuesday, 12/4/07, 8:10pm...

Wide Grip Pulldowns: 5 sets, 300 x 4 on last set
Jailhouse T-Bar Rows: 6 sets, 6 pies x 12 on last set
Wide Grip Pullups: 4 sets x 4, 4, 4, 4 reps
HS High Rows: 4 sets, 5 pies per side x 5 on last set

HS Horizontal Calf Raises: 6 sets x 12-35 reps

Nautilus Ab Machine: 100 reps total (heavier each set, little to no rest in between)

the "Barbarian Bros." (as put by Tons of Fun) were at it again, pulling and rowing till we couldnt pull or row anymore.....we train smart but have all sorts of amusement thrown at us from all sorts of angles.....its almost Saturday

lifting with you guys must be sick as shit

[Big Wides]

wow
intense workout!!!

thanks pizza, nothing beats a soild back sesson and its a good way to start off the training week

lifting with you guys must be sick as shit

it is an honor to train with G and Juggernaut....i have learned a lot from both of them about training and life.....

[Lowdown5]

it is an honor to train with G and Juggernaut....i have learned a lot from both of them about training and life.....


And I know they feel the same way about you.

[Big Wides]

Wheels with G and Juggernaut, 12/6/07, 8:10pm...

Leg Extensions: 5 sets, Stack x 10 on last set
Seated Leg Curl (Hamtractor): 5 sets, Stack x 10 on last set
HS Unilateral Leg Curl: 5 sets x 12-8 reps
HS Unilateral Leg Extension: 5 sets x 12-8 reps
Superset: Leg Press w/ Hack Squats: 4 sets each, 16 plates x 10 w/ 4 pies per side x 6 on last set
Seated Calf Raises: 6 sets, 35 rep dropset on last set

34 sets total i think the final count came to on this one......the supersets felt good nice overall feeling in the leg region....chest later on today

[Malloy1344]

You obviously don't plan on walking for a few days with that session. Great work bro.

[Big Wides]

You obviously don't plan on walking for a few days with that session. Great work bro.

thanks Jim, i dont see myself running anywhere fast, going to stretch out the legs today to keep them limber and to help with the recovery. it was fun though walking up the steps at work this morning....had a slow lumberjack swagger about me

[JUGGERNAUT]

Wheels with G and Juggernaut, 12/7/07, 8:10pm...

Leg Extensions: 5 sets, Stack x 10 on last set
Seated Leg Curl (Hamtractor): 5 sets, Stack x 10 on last set
HS Unilateral Leg Curl: 5 sets x 12-8 reps
HS Unilateral Leg Extension: 5 sets x 12-8 reps
Superset: Leg Press w/ Hack Squats: 4 sets each, 16 plates x 10 w/ 4 pies per side x 6 on last set
Seated Calf Raises: 6 sets, 35 rep dropset on last set

34 sets total i think the final count came to on this one......the supersets felt good nice overall feeling in the leg region....chest later on today

Could of been better if we did squats till failure at the end to hit 40 total sets. When are we gonna really train legs?

[JUGGERNAUT]

12/6/07 Wides......

[excessive endorphins]

yo bw,im making a new split,my goal is some definition/size and explosive strength(lower body),for wheels what exercises/sets/reps would you suggest?

[Big Wides]

Could of been better if we did squats till failure at the end to hit 40 total sets. When are we gonna really train legs?

12/6/07 Wides......

should have proofed the post before i put it up......squats till faliure, dont think i could handle being buried by the weight of the bar

[Big Wides]

yo bw,im making a new split,my goal is some definition/size and explosive strength(lower body),for wheels what exercises/sets/reps would you suggest?

check your PM

[Big Wides]

chest 12/7 @ 500pm:

bench - barx12, 135x10, 225x10, 275x5, 315x8, 315x8, 315x7, 275x10drop225x10drop135x10
incline flies - 45x12, 60x8, 90x5
db bench - 100x8, 110x6, 120x6
decline situps - 3x15
barbell twists - 3x10 @ 135

well my weight has remained constant for a week, so time to switch up food to gain more....the drop sets on chest were improvised and what a pump they delievered.....was a good session.....Jersey tomorrow

[Pizzalamp]

chest 12/7 @ 500pm:

bench - barx12, 135x10, 225x10, 275x5, 315x8, 315x8, 315x7, 275x10drop225x10drop135x10
incline flies - 45x12, 60x8, 90x5
db bench - 100x8, 110x6, 120x6
decline situps - 3x15
barbell twists - 3x10 @ 135

well my weight has remained constant for a week, so time to switch up food to gain more....the drop sets on chest were improvised and what a pump they delievered.....was a good session.....Jersey tomorrow

great job
killing the flat presses! nice thats good u could use those heavy dbs after the benching
have fun at jersey gathering tomm

[Big Wides]

great job
killing the flat presses! nice thats good u could use those heavy dbs after the benching
have fun at jersey gathering tomm

thanks bro, going to be feeling this one tomorrow, it was a good session just went in and pressed what i could do with what i had in the tank

[Riesjs]

Jailhouse T-bar....?

[eblnyc]

always beating those weights into submission...first getting your pimp limp on then doing damage to your pecs..damn i don't know if jersey can handle all the euphoria tommorrow..the women will be passing out left and right super extra wides...lol

[Big Wides]

Jailhouse T-bar....?

tbar rows where you stick the one end in a corner and load up the other with pies......

[Big Wides]

always beating those weights into submission...first getting your pimp limp on then doing damage to your pecs..damn i don't know if jersey can handle all the euphoria tommorrow..the women will be passing out left and right super extra wides...lol

pimp limp....this had me dying down here.....the only way the women will be passing out tomorrow will be after the feeding at that Chinese place.....

[Riesjs]

dont say chinese....i have to work and there is this chinese place like 2 doors down that rocks

[norrim1]

chest 12/7 @ 500pm:

bench - barx12, 135x10, 225x10, 275x5, 315x8, 315x8, 315x7, 275x10drop225x10drop135x10
incline flies - 45x12, 60x8, 90x5
db bench - 100x8, 110x6, 120x6
decline situps - 3x15
barbell twists - 3x10 @ 135

well my weight has remained constant for a week, so time to switch up food to gain more....the drop sets on chest were improvised and what a pump they delievered.....was a good session.....Jersey tomorrow

Throwing around some big weight on the flat bench Wides! Have fun at the Jersey session.

[Shark]

Was hoping to meet you in Conn. bro. You hitting the Arnold this year?

[Big Wides]

Throwing around some big weight on the flat bench Wides! Have fun at the Jersey session.

thanks bro, gotta keep up with you and what your throwing around, that is one area that i feel i need some work on, i change what i do every 2 to 3 weeks to try and get over some humps that i have

Was hoping to meet you in Conn. bro. You hitting the Arnold this year?

i have to put in for the time off after 1 Jan, as soon as that day hits i am requesting off for the Arnold, if it gets approved i will def be there

[hjayss]

Could of been better if we did squats till failure at the end to hit 40 total sets. When are we gonna really train legs?

Okay..I like the way you think big guy...Yeah big wides where is the 40 sets...lol....But great work brothere I know it was a kick ass session..the wheel brigade throwing around some sick weight...

[Malloy1344]

Awesome looking chest session bro. your throwing around 315 like nothing. Time to eat up some more food and grow.

[Big Wides]

Awesome looking chest session bro. your throwing around 315 like nothing. Time to eat up some more food and grow.

thanks Jim, 250 is my next weight goal to get to.....going to keep doing it right and i will get there when the time is right

[harperpj]

chest 12/7 @ 500pm:

bench - barx12, 135x10, 225x10, 275x5, 315x8, 315x8, 315x7, 275x10drop225x10drop135x10
incline flies - 45x12, 60x8, 90x5
db bench - 100x8, 110x6, 120x6
decline situps - 3x15
barbell twists - 3x10 @ 135

well my weight has remained constant for a week, so time to switch up food to gain more....the drop sets on chest were improvised and what a pump they delievered.....was a good session.....Jersey tomorrow

damn dude great workout!

[Big Wides]

damn dude great workout!

thanks bro, just doing what i can with each session....leaving the negative energy of the day in the parking lot and focusing on the task at hand.

[Big Wides]

to the best of my ability, here was Saturday's session in Jersey:

seated front military - warmups, 255x3, 225x8
side raises - 4sets, 60x3 on last set
rev peck deck - 4 sets, stackx5 on last set
db shrugs - 3sets
hs shrug machine - 4sets, 14piesx8 on last set
superset pushdown/rope pushdown - 4x10, dropset on last set
one arm db overhead - 4sets, 60x2 on last set
preacher curls - 4 setsx8, dropset on last set
alt. db curls - 4sets, 60x4 on last set
machine cable curl - 4 sets, dropset on last set

think thats how it went....mind is a little fuzzy and still in shock over the whole thing

[Big Wides]

Delts & Guns at the Jersey ABC, Saturday, 12/8/07, 1:15pm...

Trained with a diverse crew, you know who you are (G, Pun, Anthony, Chris, Squizzer)...

Seated Barbell Military Press: 5 sets, 225 x 8, 255 x 3, 225 x 8
Side DB Raises: 4 sets, 60s x 3 on last set
Reverse Pec Deck Rear Delt Flyes: 4 sets, Stack x 5 on last set
DB Shrugs: 3 sets, 150s x 2 sets x 12 reps
HS Shrug Machine: 4 sets, 14 pies x 8 reps on last set

Superset: Pushdowns w/ Rope Pushdowns, 4 sets each x 12-10 reps per
Unilateral Overhead DB Extensions: 4 sets, 60s x 2 reps on last set

Preacher Machine Curls: 3 sets, Dropset on last set x 12-6 reps
Alternating DB Curls: 3 sets, Dropset on last set, 65s x 3 on last set
EZ Bar Cable Curls: 3 sets, Dropset on last set x 15-10 reps

^^ that is the correct workout from Saturday.....many thanks to G and his steel trap mind when it comes to capturing the sessions. It was a pleasure training with everyone

[Pizzalamp]

Delts & Guns at the Jersey ABC, Saturday, 12/8/07, 1:15pm...

Trained with a diverse crew, you know who you are (G, Pun, Anthony, Chris, Squizzer)...

Seated Barbell Military Press: 5 sets, 225 x 8, 255 x 3, 225 x 8
Side DB Raises: 4 sets, 60s x 3 on last set
Reverse Pec Deck Rear Delt Flyes: 4 sets, Stack x 5 on last set
DB Shrugs: 3 sets, 150s x 2 sets x 12 reps
HS Shrug Machine: 4 sets, 14 pies x 8 reps on last set

Superset: Pushdowns w/ Rope Pushdowns, 4 sets each x 12-10 reps per
Unilateral Overhead DB Extensions: 4 sets, 60s x 2 reps on last set

Preacher Machine Curls: 3 sets, Dropset on last set x 12-6 reps
Alternating DB Curls: 3 sets, Dropset on last set, 65s x 3 on last set
EZ Bar Cable Curls: 3 sets, Dropset on last set x 15-10 reps

^^ that is the correct workout from Saturday.....many thanks to G and his steel trap mind when it comes to capturing the sessions. It was a pleasure training with everyone
SICK BIG WIDES
those shrugs are crazy!!!
looks like an incredible time from the pix i saw

[eblnyc]

very nice ABC session extra wides..you represented killadelphia 100%..you showed jersey how things are done...

[Big Wides]

SICK BIG WIDES
those shrugs are crazy!!!
looks like an incredible time from the pix i saw

thanks bro, upper back was fried the next day from it

very nice ABC session extra wides..you represented killadelphia 100%..you showed jersey how things are done...

thanks eblnyc, to be honest that session kicked my ass, but it was well worth it....gotta keep the spirit of killadelphia wherever i go and train.....its the only way i'd have it

[Lowdown5]

Crazy session Wides, damn outstanding!

[hjayss]

Looked like a wicked session.....I saw the pics There were so many dont know who was who though..exept for a few ...but the red shirt damn they were slick.

[kyderz]

Holy shit bro.

Someday....

[Big Wides]

Back, Tuesday, 12/11/07, 8:00pm...

The Barbarian Brothers were at it again last night (G, Juggernaut, and myself)

Cybex Wide Grip Pulldowns: 5 sets, Stack x 8 on last set
Deadlifts: 5 sets, 405 x 5, 455 x 5
Wide Grip Pullups: 4 sets, BW x 4 reps
HS High Rows: 4 sets, 5 pies + 25 per side x 4 reps on last set

HS Horizontal Calf Raises: 7 sets x 12 reps

Floor Crunches (Knees Raised): 4 sets x 25 reps

Good session overall on all fronts, G is easing back into deads again and Juggernaut somehow managed to superset calf raises with heavy good mornings at the end of the session, still gotta get those damn pullups up to par, i have a feeling that they will constantly be a work in progress......

[Malloy1344]

Back, Tuesday, 12/11/07, 8:00pm...

The Barbarian Brothers were at it again last night (G, Juggernaut, and myself)

Cybex Wide Grip Pulldowns: 5 sets, Stack x 8 on last set
Deadlifts: 5 sets, 405 x 5, 455 x 5
Wide Grip Pullups: 4 sets, BW x 4 reps
HS High Rows: 4 sets, 5 pies + 25 per side x 4 reps on last set

HS Horizontal Calf Raises: 7 sets x 12 reps

Floor Crunches (Knees Raised): 4 sets x 25 reps

Good session overall on all fronts, G is easing back into deads again and Juggernaut somehow managed to superset calf raises with heavy good mornings at the end of the session, still gotta get those damn pullups up to par, i have a feeling that they will constantly be a work in progress......

Sick workout bro. Your killin it. 505 should be an easy pull now with that 455 x 5. Great job.

[Big Wides]

Looked like a wicked session.....I saw the pics There were so many dont know who was who though..exept for a few ...but the red shirt damn they were slick.

was spent by the end of it, tons of inensity was thrown in throughout the day, had a full body shake to mix up my PWO shake afterwards

Crazy session Wides, damn outstanding!

thanks LD, these crazy sessions are the building blocks of something bigger in the long run.....just gotta keep reminding myself "baby steps"

Holy shit bro.

Someday....

thanks for your support bro, it took me a long time to get to where i currently am with my training, just remember to stay the course, eat big to get big, and train smartly and you'll get to where you want to be

Sick workout bro. Your killin it. 505 should be an easy pull now with that 455 x 5. Great job.

thanks Jim, taking it one rep, one weight at a time, gotta approach this smartly, which is the key to longevity in training.......

[JUGGERNAUT]

was spent by the end of it, tons of inensity was thrown in throughout the day, had a full body shake to mix up my PWO shake afterwards



thanks LD, these crazy sessions are the building blocks of something bigger in the long run.....just gotta keep reminding myself "baby steps"



thanks for your support bro, it took me a long time to get to where i currently am with my training, just remember to stay the course, eat big to get big, and train smartly and you'll get to where you want to be



thanks Jim, taking it one rep, one weight at a time, gotta approach this smartly, which is the key to longevity in training.......


Nice job on G's return to crushing weights on deads and you with that set of 5! I'm still curious as to why my back feels fine so far.... Can't wait for next weeks back session... haha I need to find a knurling device for the center of that bar by then.

[Big Wides]

Nice job on G's return to crushing weights on deads and you with that set of 5! I'm still curious as to why my back feels fine so far.... Can't wait for next weeks back session... haha I need to find a knurling device for the center of that bar by then.

the energy coming off the dead part of last nights session was amazing espically with G leading the charge....that set of 5 rocked me and I am feeling it today......the reason why your back feels fine is the mystery of Juggernaut and why you rarely get sore at all.....im sure by next week's back session we can come up with something to knurl the bar with

[JUGGERNAUT]

the energy coming off the dead part of last nights session was amazing espically with G leading the charge....that set of 5 rocked me and I am feeling it today......the reason why your back feels fine is the mystery of Juggernaut and why you rarely get sore at all.....im sure by next week's back session we can come up with something to knurl the bar with

May I suggest a trip to HOME DEPOT? hahahahaha

POTENTIAL KNURLING GADGETS- ISLE 9 LOL

[Big Wides]

May I suggest a trip to HOME DEPOT? hahahahaha

POTENTIAL KNURLING GADGETS- ISLE 9 LOL

would end up going there for kurling gadets and end up leaving with pallets of other stuff, in the meantime forgetting all about what the orginal plan was......and i think theres a thread around here on the versitility of Home Depot

[eblnyc]

killer training sessions down there euphoric wides...you killadelphia boys are always pushing it..must be nice to have training partners like that.all on the same page..very impressive work...

[JUGGERNAUT]

killer training sessions down there euphoric wides...you killadelphia boys are always pushing it..must be nice to have training partners like that.all on the same page..very impressive work...


I have to 2nd this, I'm damn lucky to train with Wides and G, it is like we are from the same genetic code.

[Big Wides]

killer training sessions down there euphoric wides...you killadelphia boys are always pushing it..must be nice to have training partners like that.all on the same page..very impressive work...

thanks eblnyc, it does make training that much more fun that it normally is and the ability to push weight and bounce ideas off each other is fun.....i have made some serious gains since i have gained both G and Juggernaut....looking forward to more

[dominate77]

Back, Tuesday, 12/11/07, 8:00pm...

The Barbarian Brothers were at it again last night (G, Juggernaut, and myself)

Cybex Wide Grip Pulldowns: 5 sets, Stack x 8 on last set
Deadlifts: 5 sets, 405 x 5, 455 x 5
Wide Grip Pullups: 4 sets, BW x 4 reps
HS High Rows: 4 sets, 5 pies + 25 per side x 4 reps on last set

HS Horizontal Calf Raises: 7 sets x 12 reps

Floor Crunches (Knees Raised): 4 sets x 25 reps

Good session overall on all fronts, G is easing back into deads again and Juggernaut somehow managed to superset calf raises with heavy good mornings at the end of the session, still gotta get those damn pullups up to par, i have a feeling that they will constantly be a work in progress......

strong session, looks like it was a good workout

[Roland]

Solid session my brother Wides!

[Pizzalamp]

Back, Tuesday, 12/11/07, 8:00pm...

The Barbarian Brothers were at it again last night (G, Juggernaut, and myself)

Cybex Wide Grip Pulldowns: 5 sets, Stack x 8 on last set
Deadlifts: 5 sets, 405 x 5, 455 x 5
Wide Grip Pullups: 4 sets, BW x 4 reps
HS High Rows: 4 sets, 5 pies + 25 per side x 4 reps on last set

HS Horizontal Calf Raises: 7 sets x 12 reps

Floor Crunches (Knees Raised): 4 sets x 25 reps

Good session overall on all fronts, G is easing back into deads again and Juggernaut somehow managed to superset calf raises with heavy good mornings at the end of the session, still gotta get those damn pullups up to par, i have a feeling that they will constantly be a work in progress......

wow nice job
and def work at the pullups
u will have lats like a dragons wings

[Big Wides]

strong session, looks like it was a good workout

thanks bro, it was nice and heavy, a good way to build a strong wide back

Solid session my brother Wides!

thanks Roland, felt good to deadlift again.....more interesting sessions to come

wow nice job
and def work at the pullups
u will have lats like a dragons wings

thanks Pizza, i think i focus to much on the dead hang part of the pullup, and the wideness of the grip changes with each set......its just another area of opputurnity for me to work on

[Lowdown5]

Always impressive to check in and see all the heavy shit the Philly Mob is lifting.

[Big Wides]

Wheels, Thursday with G, Juggernaut and Brian22, 12/14/07, 8:05pm...

40 sets of legs and it goes like this...

Leg Extensions: 5 sets, Stack x 10 on last set
Seated Leg Curls (Hamtractor): 5 sets, Stack x 10 on last set
HS Unilateral Seated Leg Curls: 5 sets x 10 reps
HS Unilateral Leg Extensions: 5 sets x 12-10 reps
Leg Press: 5 sets, 20 pies x 5 reps on last set
Reverse Hack Squats: 4 sets x 12 reps
Superset: Seated Calf Raises w/ HS Horizontal Calf Raises: 5 sets each x 25-12 reps
Squats: 2 sets, 225x6, 225x17

the squats at the end was brought upon us by Juggernaut, who after the supersets casually made his way over to the rack and the rest is history, kinda like my legs. soild session overall and I was able to find my truck in the parking lot afterwards.....getting better at that

[Malloy1344]

Wheels, Thursday with G, Juggernaut and Brian22, 12/14/07, 8:05pm...

40 sets of legs and it goes like this...

Leg Extensions: 5 sets, Stack x 10 on last set
Seated Leg Curls (Hamtractor): 5 sets, Stack x 10 on last set
HS Unilateral Seated Leg Curls: 5 sets x 10 reps
HS Unilateral Leg Extensions: 5 sets x 12-10 reps
Leg Press: 5 sets, 20 pies x 5 reps on last set
Reverse Hack Squats: 4 sets x 12 reps
Superset: Seated Calf Raises w/ HS Horizontal Calf Raises: 5 sets each x 25-12 reps
Squats: 2 sets, 225x6, 225x17

the squats at the end was brought upon us by Juggernaut, who after the supersets casually made his way over to the rack and the rest is history, kinda like my legs. soild session overall and I was able to find my truck in the parking lot afterwards.....getting better at that

Wow. Amazing. I am getting a run for my money with the volume! Sick wheel session. Goodluck moving the next few days.

[Big Wides]

here is what I ate yesterday as well, willing to take any suggestions:

feeding 1 - 1cup oatmeal, handful of almonds
feeding 2 - homemade bar
feeding 3 - 10 oz pork, 8 oz brown rice
feeding 4 - triple decker natty pb sandwhich on whole wheat, almonds mixed in at each level
feeding 5 - 10 oz beef, 8oz barely, 1cup of spinach
feeding 6 - homemade bar (preworkout)
PWO - Torrent+beta
feeding 7 (45 min, later) - 1 can tuna (all I had), 2slices whole wheat, My Real Gains Receipe

[eblnyc]

40 sets on wheelz..sweet..i see you boys got another training partner in the mix...always good to have a new recruit..looking good down there super heavy duty wides...you gots to get bigger to fit into that xxl shirt i got you from the show of the year...lol

[IRBS]

here is what I ate yesterday as well, willing to take any suggestions:

feeding 1 - 1cup oatmeal, handful of almonds
feeding 2 - homemade bar
feeding 3 - 10 oz pork, 8 oz brown rice
feeding 4 - triple decker natty pb sandwhich on whole wheat, almonds mixed in at each level
feeding 5 - 10 oz beef, 8oz barely, 1cup of spinach
feeding 6 - homemade bar (preworkout)
PWO - Torrent+beta
feeding 7 (45 min, later) - 1 can tuna (all I had), 2slices whole wheat, My Real Gains Receipe

I dont see any protien early on around that first feeding. Other than that it looks like a killer nutritional profile. I am digging the triple decker PB with almonds, I will have to give that a shot...

Good stuff as usual BW!

[Big Wides]

Wow. Amazing. I am getting a run for my money with the volume! Sick wheel session. Goodluck moving the next few days.

haha, to make you go wow on the volume, must be doing something right, walking shall be a nice endevour today....thanks Jim

40 sets on wheelz..sweet..i see you boys got another training partner in the mix...always good to have a new recruit..looking good down there super heavy duty wides...you gots to get bigger to fit into that xxl shirt i got you from the show of the year...lol

thanks eblnyc, thats the plan to get bigger and stronger, going to actually stay with this massive eating for a while and see where it can take me, just going to keep eating cause a calorie is a calorie

I dont see any protien early on around that first feeding. Other than that it looks like a killer nutritional profile. I am digging the triple decker PB with almonds, I will have to give that a shot...

Good stuff as usual BW!

thanks IRBS, yeah the first feeding protein source is not very consistant with me, sometimes ill have a shake and other times ill forget to have one. i will say though on the weekends its easier for me to get protein in with the first feeding. ive gotta stay consistant with the calories and food, its the only way to get there

[excessive endorphins]

whatsup bro,trainings looking great!

im amped about a 600 deadlift.Time to go back to a dl routine,go back to soulfly for those heavy sets chalk up,back to bloodied shins and screams.

im ready for this shit,i refuse to compete till a 600 dead and 335 bench are under my belt

[G Diesel]

thanks IRBS, yeah the first feeding protein source is not very consistant with me, sometimes ill have a shake and other times ill forget to have one. i will say though on the weekends its easier for me to get protein in with the first feeding. ive gotta stay consistant with the calories and food, its the only way to get there

Gotta start drinking that first meal... Hit that Real Gains recipe up first thing but throw your oats in there and eat the almonds on the side--very quick and efficient source of quality calories. Looks like it is time to buy The Bullet. Peace, G

[Big Wides]

whatsup bro,trainings looking great!

im amped about a 600 deadlift.Time to go back to a dl routine,go back to soulfly for those heavy sets chalk up,back to bloodied shins and screams.

im ready for this shit,i refuse to compete till a 600 dead and 335 bench are under my belt

training is going well, bloddy shins and screams is what the deadlift is all about, those are some nice numbers there, you've got it in you

Gotta start drinking that first meal... Hit that Real Gains recipe up first thing but throw your oats in there and eat the almonds on the side--very quick and efficient source of quality calories. Looks like it is time to buy The Bullet. Peace, G

its on my "To Do List".....

[Lowdown5]

The Magic Bullet is a great investment, that and a Foreman grill and you are all set. Great wheel session thrown down by the Philly Mob.

[Toni69]

Wheels, Thursday with G, Juggernaut and Brian22, 12/14/07, 8:05pm...

40 sets of legs and it goes like this...

Leg Extensions: 5 sets, Stack x 10 on last set
Seated Leg Curls (Hamtractor): 5 sets, Stack x 10 on last set
HS Unilateral Seated Leg Curls: 5 sets x 10 reps
HS Unilateral Leg Extensions: 5 sets x 12-10 reps
Leg Press: 5 sets, 20 pies x 5 reps on last set
Reverse Hack Squats: 4 sets x 12 reps
Superset: Seated Calf Raises w/ HS Horizontal Calf Raises: 5 sets each x 25-12 reps
Squats: 2 sets, 225x6, 225x17

the squats at the end was brought upon us by Juggernaut, who after the supersets casually made his way over to the rack and the rest is history, kinda like my legs. soild session overall and I was able to find my truck in the parking lot afterwards.....getting better at that

MY KINDA LEG DAY FOR SURE....I DID THE VSQUAT FOR REPS LAST FOR A NICE BURN, AS YOU DID...EXCELLENT LEG DAY BIG MAN!!!

YOU KNOW THOUGH, THE WAY YOU TRAIN, I WOULD THINK YOU DID ACTUALLY EAT MORE THAN WHAT YOU LISTED HERE....HMMM?

[Big Wides]

The Magic Bullet is a great investment, that and a Foreman grill and you are all set. Great wheel session thrown down by the Philly Mob.

thanks LD, legs are like Jell-O right now, which is a good thing, going to be stretching them a lot later

MY KINDA LEG DAY FOR SURE....I DID THE VSQUAT FOR REPS LAST FOR A NICE BURN, AS YOU DID...EXCELLENT LEG DAY BIG MAN!!!

YOU KNOW THOUGH, THE WAY YOU TRAIN, I WOULD THINK YOU DID ACTUALLY EAT MORE THAN WHAT YOU LISTED HERE....HMMM?

thanks Toni, it was a burn got mad at myself cause my heels came up on the last set of squats around the end so i stopped to not risk any injury...... so i'm guessing that your either shocked i dont eat that much or saying i need to eat more.....i am working on the eating more part if that is what your getting at

[Toni69]

I deleted my last post cause I started figuring out your numbers...with the exception of your homemade bar. Your meal plan here is solid....a few more calories wouldnt kill you...but your solid man.

[Big Wides]

I deleted my last post cause I started figuring out your numbers...with the exception of your homemade bar. Your meal plan here is solid....a few more calories wouldnt kill you...but your solid man.

thats a releif.....cause i dont think i have ever broke down what i ate, i just go with "if it isnt moving, i'll eat it".....i will change it up though if i notice that either my strength or weight gain has stopped. i just started recently by adding shakes again into the mix, so hopefully that will cover my ass for now

[IRBS]

"if it isnt moving, i'll eat it"....

The quote to live by fellas. You guys who are trying to get big, read and learn!!! And have an Oreo or 10, LOL!

[brandona]

The quote to live by fellas. You guys who are trying to get big, read and learn!!! And have an Oreo or 10, LOL!

I love that...Like Powerfreak said, eat everything that aint nailed down, if it's nailed down, find something to pry it up with...LOL....

We could start a whole thread on Oroes....

-B

[Lowdown5]

"If it ain't moving, eat it. If it is moving, kill it and eat it"

[dominate77]

Wheels, Thursday with G, Juggernaut and Brian22, 12/14/07, 8:05pm...

40 sets of legs and it goes like this...

Leg Extensions: 5 sets, Stack x 10 on last set
Seated Leg Curls (Hamtractor): 5 sets, Stack x 10 on last set
HS Unilateral Seated Leg Curls: 5 sets x 10 reps
HS Unilateral Leg Extensions: 5 sets x 12-10 reps
Leg Press: 5 sets, 20 pies x 5 reps on last set
Reverse Hack Squats: 4 sets x 12 reps
Superset: Seated Calf Raises w/ HS Horizontal Calf Raises: 5 sets each x 25-12 reps
Squats: 2 sets, 225x6, 225x17

the squats at the end was brought upon us by Juggernaut, who after the supersets casually made his way over to the rack and the rest is history, kinda like my legs. soild session overall and I was able to find my truck in the parking lot afterwards.....getting better at that

you guys are monsters, theres no way i could do that in that order...squats at the end...wow! took high volume training to a new level

[Big Wides]

you guys are monsters, theres no way i could do that in that order...squats at the end...wow! took high volume training to a new level

thanks bro, we are just as normal as everyone else out there who trains, when it comes down to the bare essentails, its all about pushing weight and making muscles grow, no matter how much it is or what the volume is.....

[Big Wides]

chest around 545ish:

db incline - 45x12, 70x12, 90x10, 110x9, 125x8
incline bench/flat bench superset (same weight and reps used on both) - 135x10, 225x9, 225x9
flies - 3x20-12
hs incline - 2x20
leg raises -3x10
barbell twists - 135x10, 135x10, 155x8

the superset kicked my ass, talk about pump. next week probably going back to either triples or singles in some aspect of the bench. going to be eating everything, including the cabinets

[Pizzalamp]

chest around 545ish:

db incline - 45x12, 70x12, 90x10, 110x9, 125x8
incline bench/flat bench superset (same weight and reps used on both) - 135x10, 225x9, 225x9
flies - 3x20-12
hs incline - 2x20
leg raises -3x10
barbell twists - 135x10, 135x10, 155x8

the superset kicked my ass, talk about pump. next week probably going back to either triples or singles in some aspect of the bench. going to be eating everything, including the cabinets

solid big wides
thats a great idea w/ the bench superset
dont choke on any screws next week

[Big Wides]

solid big wides
thats a great idea w/ the bench superset
dont choke on any screws next week

thanks Pizzalamp, the superset took a lot out of me and i think i went to heavy on it and ill make sure to remove any screws, that would be kinda hard going down

[Big Wides]

shoulders and that muscle group below them:

seated behind neck press (snatch grip) - warmups, 185x10, 225x6, 135x20
side raise -4 sets, 65x3drop20x15 on last set
rear db raise - 4 sets 10-6, 45x6 on last
behind back cable side raise thingers - 2x12
hs shrugs - 5sets 12-10, 14pesx10 on last
db shrugs - 125x10, 125x10
vbar pushdowns - 4setsx12-10, stackx10 on last
rope ext - 3setsx10
seated dips - 3x10
preacher curls - 3x10
hammer curls - 3x8-5, 80x5 on last set
hercules curl - 3x12
db wrist curl supersetted with behind back curl - 4x15

[excessive endorphins]

sick work dude,nice numbers.

question,when did you start lifting?

[Big Wides]

sick work dude,nice numbers.

question,when did you start lifting?

thanks bro, started when i was 14 yrs old at about 155 lbs, i knew that at my size for any sport i needed to counter it with muscle and kept with it. although my strength did not fully take off till i was in college.

[Toni69]

chest around 545ish:

db incline - 45x12, 70x12, 90x10, 110x9, 125x8
incline bench/flat bench superset (same weight and reps used on both) - 135x10, 225x9, 225x9
flies - 3x20-12
hs incline - 2x20
leg raises -3x10
barbell twists - 135x10, 135x10, 155x8

the superset kicked my ass, talk about pump. next week probably going back to either triples or singles in some aspect of the bench. going to be eating everything, including the cabinets

Def liking your chest day..maybe at the gathering you and I should hit chest...I will put you through supersets you never imagined before! LOL

I like barbell twists too..you did them seated or standing? I also like to stand, bend foward at the waist like a good morning, then tilt the bar in a way that you twist at the torso, but not too deep..just enough to feel it stretch..does that make sense? Hard to explain, Im better at demonstrating.

[Big Wides]

Def liking your chest day..maybe at the gathering you and I should hit chest...I will put you through supersets you never imagined before! LOL

I like barbell twists too..you did them seated or standing? I also like to stand, bend foward at the waist like a good morning, then tilt the bar in a way that you twist at the torso, but not too deep..just enough to feel it stretch..does that make sense? Hard to explain, Im better at demonstrating.

supersets ive never imagined before, you trying to kill me? it would be fun to do supersets. the twists i do standing since i can hit that good stretch you describe, however i dont bend over like a good morning since i got into doing them when i threw, so i had to keep my back straight....still getting the stretch just differntly i guess

[Toni69]

supersets ive never imagined before, you trying to kill me? it would be fun to do supersets. the twists i do standing since i can hit that good stretch you describe, however i dont bend over like a good morning since i got into doing them when i threw, so i had to keep my back straight....still getting the stretch just differntly i guess

Me??? kill you? Im an old lady here remember! LOL..I promise to be somewhat gentle on ya...hahaha!

[eblnyc]

i was gonna say stop slacking but somehow i missed two killer training sessions from my boy..looking strong down there in killadelphia...

[IRBS]

shoulders and that muscle group below them:



This owned me!!! I can tell youre still a Powerlifter at heart!!!

Killer session bro. The DB inclines were sick.

[Big Wides]

i was gonna say stop slacking but somehow i missed two killer training sessions from my boy..looking strong down there in killadelphia...

thanks eblnyc, gotta get up to 250 and the only way is hitting the weights hard and heavy and eating just as hard and heavy

This owned me!!! I can tell youre still a Powerlifter at heart!!!

Killer session bro. The DB inclines were sick.

thanks IRBS, that PLing mentality still flows in me, dont worry i still eat like one, which is always a plus

[Lowdown5]

Kickin ass BW, as always representing Philly proudly!

[Big Wides]

Kickin ass BW, as always representing Philly proudly!

just doing what i can with the abilities that i have been given with

[Big Wides]

Back, 12/18 @ 820ish with Juggernaut and brian22

deadlift - warmups, 405x5, 455x1, 515x1, 545x0 (got greedy)
seated low rows - 5 sets, stackx10 on sets 4 and 5
hs pulldowns (wide) - 4sets, 3piesx6, 2piesx8
dc style rack chins - 3 sets, BW+1piex5 on last set

good session got real greedy on the deadlifts and the 545 just stayed on the floor and laughed at me, there will be other days to pull. gotta get the back bigger and stronger, doing heavy motions will get me there one day

[dominate77]

Back, 12/18 @ 820ish with Juggernaut and brian22

deadlift - warmups, 405x5, 455x1, 515x1, 545x0 (got greedy)
seated low rows - 5 sets, stackx10 on sets 4 and 5
hs pulldowns (wide) - 4sets, 3piesx6, 2piesx8
dc style rack chins - 3 sets, BW+1piex5 on last set

good session got real greedy on the deadlifts and the 545 just stayed on the floor and laughed at me, there will be other days to pull. gotta get the back bigger and stronger, doing heavy motions will get me there one day

nice job big wides, i don't know if lifting that kind of weight is something people see quite often at your gym since your in a city, but you would get so many stares at mine

[Pizzalamp]

Back, 12/18 @ 820ish with Juggernaut and brian22

deadlift - warmups, 405x5, 455x1, 515x1, 545x0 (got greedy)
seated low rows - 5 sets, stackx10 on sets 4 and 5
hs pulldowns (wide) - 4sets, 3piesx6, 2piesx8
dc style rack chins - 3 sets, BW+1piex5 on last set

good session got real greedy on the deadlifts and the 545 just stayed on the floor and laughed at me, there will be other days to pull. gotta get the back bigger and stronger, doing heavy motions will get me there one day

great workout
man those are some impressive deads!!!!

[eblnyc]

Back, 12/18 @ 820ish with Juggernaut and brian22

deadlift - warmups, 405x5, 455x1, 515x1, 545x0 (got greedy)
seated low rows - 5 sets, stackx10 on sets 4 and 5
hs pulldowns (wide) - 4sets, 3piesx6, 2piesx8
dc style rack chins - 3 sets, BW+1piex5 on last set

good session got real greedy on the deadlifts and the 545 just stayed on the floor and laughed at me, there will be other days to pull. gotta get the back bigger and stronger, doing heavy motions will get me there one day
fuck excellent job on back double extra wides..you gots to get bigger to fit into the xxl lamb of god shirt i sent ya...you should fill into it soon if you keep killing it like today...

[Pokoritel]

Back, 12/18 @ 820ish with Juggernaut and brian22

deadlift - warmups, 405x5, 455x1, 515x1, 545x0 (got greedy)
seated low rows - 5 sets, stackx10 on sets 4 and 5
hs pulldowns (wide) - 4sets, 3piesx6, 2piesx8
dc style rack chins - 3 sets, BW+1piex5 on last set

good session got real greedy on the deadlifts and the 545 just stayed on the floor and laughed at me, there will be other days to pull. gotta get the back bigger and stronger, doing heavy motions will get me there one day

515 nice lift bro. You werent greedy...if you try to beat your record by 20-30 lbs thats ok to go after. Anyways its gonna leave you hungry for next time. Peace

[hjayss]

"If it ain't moving, eat it. If it is moving, kill it and eat it"

Agreed...put some salt on those cabinets and go to town...solid session like the barbell twists really gives you a chance to add weight to the standard stick twist...

[brian22]

You made those deads look way too easy. The next time you try 545 it's all yours

[Toni69]

515!!! damn Big W! See, now I cant wait for my next back day...your fault if I break my back next time...but if I do it hittin a PR on deads then I will love you forever! :)

Nice work..as always...ALWAYS!!!

[Nightshift]

Great session BW!!! 545 isn't too far away!!

[IRBS]

Back, 12/18 @ 820ish with Juggernaut and brian22

deadlift - warmups, 405x5, 455x1, 515x1, 545x0 (got greedy)
seated low rows - 5 sets, stackx10 on sets 4 and 5
hs pulldowns (wide) - 4sets, 3piesx6, 2piesx8
dc style rack chins - 3 sets, BW+1piex5 on last set

good session got real greedy on the deadlifts and the 545 just stayed on the floor and laughed at me, there will be other days to pull. gotta get the back bigger and stronger, doing heavy motions will get me there one day

Nice pullin Wides. 545 will fly soon.

[G Diesel]

Good shit fellas... Glad to see you blasting shit in my absence. Some 5 pies + deads going on. I'm in there for back tonight and we're on for wheels Thursday night. Peace, G

[Big Wides]

nice job big wides, i don't know if lifting that kind of weight is something people see quite often at your gym since your in a city, but you would get so many stares at mine

thanks bro, to tell you the truth the only person i knew that was watching was Juggernaut to see if my form was good, i try not to think to much when training i just go with the flow of how the night is going

great workout
man those are some impressive deads!!!!

thanks Pizza, those deads will hopefully get better with time, got a lot of work to do

fuck excellent job on back double extra wides..you gots to get bigger to fit into the xxl lamb of god shirt i sent ya...you should fill into it soon if you keep killing it like today...

thanks eblnyc, gotta get bigger is right and the only way that is happening is through these types of sessions and food and rest.....the road to getting big is a long one, but i am willing to take the trip

515 nice lift bro. You werent greedy...if you try to beat your record by 20-30 lbs thats ok to go after. Anyways its gonna leave you hungry for next time. Peace

that it will, always hungry to make that jump to the next level

Agreed...put some salt on those cabinets and go to town...solid session like the barbell twists really gives you a chance to add weight to the standard stick twist...

those twists that i have been doing in recent weeks i think is transistioning nicley into my other lifts since my ab region is more stable than it was before i started hitting them back in July

[Big Wides]

515!!! damn Big W! See, now I cant wait for my next back day...your fault if I break my back next time...but if I do it hittin a PR on deads then I will love you forever! :)

Nice work..as always...ALWAYS!!!

thanks Toni, dont break your back i'll have the wrath of the Forvm on my ass.....the way you've been going at it i would not be surprised if you hit a PR

Great session BW!!! 545 isn't too far away!!

thanks Nightshift, i will get there, gotta fix some things with my form and get mentally sqaured away for it

Nice pullin Wides. 545 will fly soon.

thanks IRBS, gotta start hitting triples with the deads to get some heavy endurance built up in my back

Good shit fellas... Glad to see you blasting shit in my absence. Some 5 pies + deads going on. I'm in there for back tonight and we're on for wheels Thursday night. Peace, G

and we kept the deads to a normal level of sets which was shocking......

You made those deads look way too easy. The next time you try 545 it's all yours

ive gotta remember to keep my fat ass down more during the initial part of the pull......slow and steady and it will rise

[JUGGERNAUT]

Back, 12/18 @ 820ish with Juggernaut and brian22

deadlift - warmups, 405x5, 455x1, 515x1, 545x0 (got greedy)
seated low rows - 5 sets, stackx10 on sets 4 and 5
hs pulldowns (wide) - 4sets, 3piesx6, 2piesx8
dc style rack chins - 3 sets, BW+1piex5 on last set

good session got real greedy on the deadlifts and the 545 just stayed on the floor and laughed at me, there will be other days to pull. gotta get the back bigger and stronger, doing heavy motions will get me there one day

I don't see greed there bro at all, just you testing your next PR in like 2 weeks!

[Big Wides]

I don't see greed there bro at all, just you testing your next PR in like 2 weeks!

that sounds like a good plan, i think it was more i mentally psyched myself out of it or thought to much about doing it.....i will raise that weight off the floor

[Lowdown5]

that sounds like a good plan, i think it was more i mentally psyched myself out of it or thought to much about doing it.....i will raise that weight off the floor


I like your post better like this "I WILL raise that weight off the floor!!"

[Malloy1344]

Great fucking DL bro. I knew you'd easy break 500 with a 455 x 5 last time. You beat me there. 550 + will definitely be your next pull. Great job dude.

[excessive endorphins]

yo bw,

i say we set out a day for deads!
were in the same range, +/- a few pounds..

can you keep up with 315x25? lol
how bout it?

[Big Wides]

I like your post better like this "I WILL raise that weight off the floor!!"

like all that goes into this sport....in due time

Great fucking DL bro. I knew you'd easy break 500 with a 455 x 5 last time. You beat me there. 550 + will definitely be your next pull. Great job dude.

thanks Jim, it felt damn good to lift that off the ground

yo bw,

i say we set out a day for deads!
were in the same range, +/- a few pounds..

can you keep up with 315x25? lol
how bout it?

315x25.....madness, if i attempted that you would see one of two things, either my vertabre in my lower back shooting somewhere, or the release of all my spinal fluid. i might attempt something like that on a rep out day sometime, but 25 is a monster of a number

[excessive endorphins]

like all that goes into this sport....in due time



thanks Jim, it felt damn good to lift that off the ground



315x25.....madness, if i attempted that you would see one of two things, either my vertabre in my lower back shooting somewhere, or the release of all my spinal fluid. i might attempt something like that on a rep out day sometime, but 25 is a monster of a number

madness?! THIS IS ANIMAL!!

ha,well we should def train deads one day soon,ill go easy on you

[Big Wides]

Legs with brian22, 12/20 around 9ish:

dropset leg ext - 4sets 12-10, stackx10/stack-100lbsx10
superset hamtractor/hs unilateral leg curl - 4 sets 12-10
hs unilateral leg ext - 4sets 12-8
hack squat - 4 sets 12-6, 5piesx6 on last set
zercher squats - 135x10, 185x10, 225x8, 275x3

pretty sure that was it, i know it wasnt the normal pre-exhaust but my mind drew a blank on what to do.....wanted to squat however White Goodman and the patrons of Globo Gym had other ideas for the squat racks, so in waiting did some hack squats.....surprised at the zerchers since i cant remember how long it has been since i did them.....legs felt like rebar the whole time.....which is nice

[Pizzalamp]

Legs with brian22, 12/20 around 9ish:

dropset leg ext - 4sets 12-10, stackx10/stack-100lbsx10
superset hamtractor/hs unilateral leg curl - 4 sets 12-10
hs unilateral leg ext - 4sets 12-8
hack squat - 4 sets 12-6, 5piesx6 on last set
zercher squats - 135x10, 185x10, 225x8, 275x3

pretty sure that was it, i know it wasnt the normal pre-exhaust but my mind drew a blank on what to do.....wanted to squat however White Goodman and the patrons of Globo Gym had other ideas for the squat racks, so in waiting did some hack squats.....surprised at the zerchers since i cant remember how long it has been since i did them.....legs felt like rebar the whole time.....which is nice

HAHAHAHHA OMG u had me laughing so much w/ the globo gym refrences-i was just watching that last night
workout looked intense drop sets get the job done damn good hacks too

[eblnyc]

Legs with brian22, 12/20 around 9ish:

dropset leg ext - 4sets 12-10, stackx10/stack-100lbsx10
superset hamtractor/hs unilateral leg curl - 4 sets 12-10
hs unilateral leg ext - 4sets 12-8
hack squat - 4 sets 12-6, 5piesx6 on last set
zercher squats - 135x10, 185x10, 225x8, 275x3

pretty sure that was it, i know it wasnt the normal pre-exhaust but my mind drew a blank on what to do.....wanted to squat however White Goodman and the patrons of Globo Gym had other ideas for the squat racks, so in waiting did some hack squats.....surprised at the zerchers since i cant remember how long it has been since i did them.....legs felt like rebar the whole time.....which is nice

damn globo gym..never enough squat racks in those social clubs..i still like the hacks and the zercher squats..great work as always in killadelphia super heavy duty wides...

[dominate77]

damn globo gym..never enough squat racks in those social clubs..i still like the hacks and the zercher squats..great work as always in killadelphia super heavy duty wides...

lol my gym has only one squat rack

[Big Wides]

HAHAHAHHA OMG u had me laughing so much w/ the globo gym refrences-i was just watching that last night
workout looked intense drop sets get the job done damn good hacks too

thanks Pizza, yes there is room for some humor in my thread, those drop sets and supersets were a killer, as for the hacks i had a brief pause at the bottom for about a one count then fired back up.....gotta hit the legs hard to get the rest of the body moving

damn globo gym..never enough squat racks in those social clubs..i still like the hacks and the zercher squats..great work as always in killadelphia super heavy duty wides...

thanks eblnyc, i train like the music i listen to....hard and heavy, wonder if there will be any bruises on the forearms tomorrow.....eh its all in a days work

lol my gym has only one squat rack

damn dominate77, one rack i know you make the best of it when it is available

[brian22]

thanks for introducing me to those zerchers; shit they're brutal

[dominate77]

damn dominate77, one rack i know you make the best of it when it is available

you know it big wides

and normally it's always open, the folks that go to my gym aren't really "leg people"

[Big Wides]

thanks for introducing me to those zerchers; shit they're brutal

no problem, they are a proven exercise with great results for soild mass in the legs......

[Lowdown5]

Hey Big Wides, just wanted to drop in and tell you that as always you are killin it in Philly! Have a great holiday!

[Big Wides]

Hey Big Wides, just wanted to drop in and tell you that as always you are killin it in Philly! Have a great holiday!

Thanks LD, same to you and yours, enjoy the holiday and be safe

[Malloy1344]

Nice Wheel day bro. Do those Zercher's hurt your back at all? 275lbs is alot of weight to hold in your arms like that. Great fuckin job.

[Big Wides]

Nice Wheel day bro. Do those Zercher's hurt your back at all? 275lbs is alot of weight to hold in your arms like that. Great fuckin job.

thanks Jim, I didnt feel any pain in my back while doing them, I dont know if its because of how low the weight is postioned on your body and the location, I kept pretty much a straight back during the descent and asent (almost mimicking how the back is during a dead). it did leave somewhat of a pump in my biceps from holding the wieght.....i figured if those strongman can hold more than that like this and walk in a circle it was worth a shot

[IRBS]

Legs with brian22, 12/20 around 9ish:

dropset leg ext - 4sets 12-10, stackx10/stack-100lbsx10
superset hamtractor/hs unilateral leg curl - 4 sets 12-10
hs unilateral leg ext - 4sets 12-8
hack squat - 4 sets 12-6, 5piesx6 on last set
zercher squats - 135x10, 185x10, 225x8, 275x3

pretty sure that was it, i know it wasnt the normal pre-exhaust but my mind drew a blank on what to do.....wanted to squat however White Goodman and the patrons of Globo Gym had other ideas for the squat racks, so in waiting did some hack squats.....surprised at the zerchers since i cant remember how long it has been since i did them.....legs felt like rebar the whole time.....which is nice



lovin the zerchers bro!!! you guys are killin it consistently up there, every session is killer!!

[Big Wides]

lovin the zerchers bro!!! you guys are killin it consistently up there, every session is killer!!

thanks IRBS, i am feeling those zerchers today, its a whole new different kind of feel which hopefully leads to new growth

[Toni69]

Legs with brian22, 12/20 around 9ish:

dropset leg ext - 4sets 12-10, stackx10/stack-100lbsx10
superset hamtractor/hs unilateral leg curl - 4 sets 12-10
hs unilateral leg ext - 4sets 12-8
hack squat - 4 sets 12-6, 5piesx6 on last set
zercher squats - 135x10, 185x10, 225x8, 275x3

pretty sure that was it, i know it wasnt the normal pre-exhaust but my mind drew a blank on what to do.....wanted to squat however White Goodman and the patrons of Globo Gym had other ideas for the squat racks, so in waiting did some hack squats.....surprised at the zerchers since i cant remember how long it has been since i did them.....legs felt like rebar the whole time.....which is nice

Now that you mentioned it, our wo's are similar...except I do the zerchers on mondays...hahaha...great minds think alike I guess.
I cant feel my legs as it is and you did 225-275 on zerchers? damn! My back would break in 2 if I even dared try that! Nicely done!

[Big Wides]

Now that you mentioned it, our wo's are similar...except I do the zerchers on mondays...hahaha...great minds think alike I guess.
I cant feel my legs as it is and you did 225-275 on zerchers? damn! My back would break in 2 if I even dared try that! Nicely done!

thanks Toni, it was a killer of a workout but felt damn good

[Big Wides]

chest, 12/21 @ 530:

incline bench - warmups, 225x10, 255x8, 285x5, 325x1, 275x7, 225x11
flies - 1x10, 1x12, 1x15 (rev. pyramid)
decline bench - 3x15

i think the 325 is a PR, but i can't remember....so for arguments sake it is for now as a baseline for my inclines.....went with the reverse pyramid thing with the flies to spice up the routine.....all and all good day today

[Lowdown5]

Great day Bro, 325 is a great number and yet for you it is a base. Wow!

[Big Wides]

Great day Bro, 325 is a great number and yet for you it is a base. Wow!

thanks LD, i was amazed that it even went up.....it was a milestone number for incline, now i am shooting to break it soon or the next time i go for singles in the incline

[eblnyc]

chest, 12/21 @ 530:

incline bench - warmups, 225x10, 255x8, 285x5, 325x1, 275x7, 225x11
flies - 1x10, 1x12, 1x15 (rev. pyramid)
decline bench - 3x15

i think the 325 is a PR, but i can't remember....so for arguments sake it is for now as a baseline for my inclines.....went with the reverse pyramid thing with the flies to spice up the routine.....all and all good day today

damn nice one..325 incline bench..awesome work oversized wides...100% all the time

[Pizzalamp]

chest, 12/21 @ 530:

incline bench - warmups, 225x10, 255x8, 285x5, 325x1, 275x7, 225x11
flies - 1x10, 1x12, 1x15 (rev. pyramid)
decline bench - 3x15

i think the 325 is a PR, but i can't remember....so for arguments sake it is for now as a baseline for my inclines.....went with the reverse pyramid thing with the flies to spice up the routine.....all and all good day today
damn 325 is friggin strong on inclines
outstanding job big wides

[norrim1]

chest, 12/21 @ 530:

incline bench - warmups, 225x10, 255x8, 285x5, 325x1, 275x7, 225x11
flies - 1x10, 1x12, 1x15 (rev. pyramid)
decline bench - 3x15

i think the 325 is a PR, but i can't remember....so for arguments sake it is for now as a baseline for my inclines.....went with the reverse pyramid thing with the flies to spice up the routine.....all and all good day today

Very nice numbers on the incline Wides, impressive! Yikes, your hot on my trail...lol. Great job bro, 325 is a lot of weight.

[dominate77]

thanks LD, i was amazed that it even went up.....it was a milestone number for incline, now i am shooting to break it soon or the next time i go for singles in the incline

no doubt you'll be crushing this pretty soon, nice job Big wides

[Roland]

chest, 12/21 @ 530:

incline bench - warmups, 225x10, 255x8, 285x5, 325x1, 275x7, 225x11
flies - 1x10, 1x12, 1x15 (rev. pyramid)
decline bench - 3x15

i think the 325 is a PR, but i can't remember....so for arguments sake it is for now as a baseline for my inclines.....went with the reverse pyramid thing with the flies to spice up the routine.....all and all good day today

Nice brother!

[Big Wides]

damn nice one..325 incline bench..awesome work oversized wides...100% all the time

thanks eblnyc, its always been a goal to have a decent incline press since it is the most challanging of the chest exercises in my opinion, i have by no means conquered either the incline or the flat and until then i'll keep plugging away at getting bigger and stronger

damn 325 is friggin strong on inclines
outstanding job big wides

thanks Pizzalamp, felt good to get that monkey off my back, time to move onwards and upwards

Very nice numbers on the incline Wides, impressive! Yikes, your hot on my trail...lol. Great job bro, 325 is a lot of weight.

thanks norrim1, i gain motovation from reading what you do over there in MN so fuel my sessions for chest.....

no doubt you'll be crushing this pretty soon, nice job Big wides

thanks bro, going to play around with the flat and incline with different rep schemes and come back to singles to see where i am

Nice brother!

thanks bro, trying to keep up with you DC boys and your crazy sessions

[MassMonster]

u serious? i hit 325 flat and i felt good but damn incline? u r 1 strong ass cat bro... my hat is off to u... glad i stopped by i got sum inspiration for tomorrow.... damn always ould count on u for a kick in the ass inspiration...

[Big Wides]

u serious? i hit 325 flat and i felt good but damn incline? u r 1 strong ass cat bro... my hat is off to u... glad i stopped by i got sum inspiration for tomorrow.... damn always ould count on u for a kick in the ass inspiration...

thanks Mass, i get the same from you with the weight you throw around and your determintation that you have in this sport

[Big Wides]

Delts and Guns, 12/22/07, 6:55pm...

G & Wides: The hour of power. 44 sets in 55 minutes. It went down like this...

Superset: HS Shoulder Press w/ 125 lb DB Shrugs, 5 sets each x 15-5 reps
Superset: DB Side Laterals w/ HS Shrug Machine, 3 sets each x 12-6 reps
Superset: DB Rear Laterals w/ HS Shrug Machine, 3 sets each x 12-10 reps

Superset: Pushdowns w/ Rope Pushdowns, 4 sets each x 20-10 reps
Dip Machine: 3 sets x 15-12 reps
Superset: Preacher Machine w/ Incline Iso Curl Machine: 4 sets each x 15-10 reps
Seated Alternating DB Curls: 3 sets x 12-6 reps

the perfect way to cap off an intense week of training......this proves that anyone can effectivley go in and train on a limited time schedule.....its all about the proximity of the exercises and how effiecently you train the muscles......between friday and yesterday's sessions my whole upper body is rocked

[Toni69]

Delts and Guns, 12/22/07, 6:55pm...

G & Wides: The hour of power. 44 sets in 55 minutes. It went down like this...

Superset: HS Shoulder Press w/ 125 lb DB Shrugs, 5 sets each x 15-5 reps
Superset: DB Side Laterals w/ HS Shrug Machine, 3 sets each x 12-6 reps
Superset: DB Rear Laterals w/ HS Shrug Machine, 3 sets each x 12-10 reps

Superset: Pushdowns w/ Rope Pushdowns, 4 sets each x 20-10 reps
Dip Machine: 3 sets x 15-12 reps
Superset: Preacher Machine w/ Incline Iso Curl Machine: 4 sets each x 15-10 reps
Seated Alternating DB Curls: 3 sets x 12-6 reps

the perfect way to cap off an intense week of training......this proves that anyone can effectivley go in and train on a limited time schedule.....its all about the proximity of the exercises and how effiecently you train the muscles......between friday and yesterday's sessions my whole upper body is rocked

Serious and straight to the point, no doubt! Nicely done! Enjoy your holiday...you dam well deserve a feast after your week of training here. As for me...xmas day..Im in the gym...no time to rest now.

Happy Holidays Big W!

[eblnyc]

you and G money killed that shit in record time..awesome work..it to be expected..merry x-mas super heavy duty wides...your gonna have to eat a fuck load after this weeks training..me too for that matter..

[Toni69]

I just wanna know who came up with the bright idea of having the Arnold right after all these holidays that I cant indulge on! I missed Halloween, Thanksgiving and now Xmas...I cant even enjoy Valentines Day for God's sake! This was a brilliant idea...doing this show! hahahaha! Im cool though, just playing. I love getting ready for a show. I will have my traditional big ass burger with the works when its all said and done....with a few pieces of cake on the side too! God knows...I need to fill out my ass again...its officially gone now! LOL

Merry Christmas to all...eat for me! LOL

[Big Wides]

Serious and straight to the point, no doubt! Nicely done! Enjoy your holiday...you dam well deserve a feast after your week of training here. As for me...xmas day..Im in the gym...no time to rest now.

Happy Holidays Big W!

thanks Toni, no time to mess around when time is against you, a Merry Christmas to you and yours

you and G money killed that shit in record time..awesome work..it to be expected..merry x-mas super heavy duty wides...your gonna have to eat a fuck load after this weeks training..me too for that matter..

thanks eblnyc, the eating feast has commeneced with tonight and will carry through till probably the new year.....feasting by those in philly and new york in order to get to that one common goal we all are acheving......Merry Christmas to you and yours

[Pizzalamp]

Delts and Guns, 12/22/07, 6:55pm...

G & Wides: The hour of power. 44 sets in 55 minutes. It went down like this...

Superset: HS Shoulder Press w/ 125 lb DB Shrugs, 5 sets each x 15-5 reps
Superset: DB Side Laterals w/ HS Shrug Machine, 3 sets each x 12-6 reps
Superset: DB Rear Laterals w/ HS Shrug Machine, 3 sets each x 12-10 reps

Superset: Pushdowns w/ Rope Pushdowns, 4 sets each x 20-10 reps
Dip Machine: 3 sets x 15-12 reps
Superset: Preacher Machine w/ Incline Iso Curl Machine: 4 sets each x 15-10 reps
Seated Alternating DB Curls: 3 sets x 12-6 reps

the perfect way to cap off an intense week of training......this proves that anyone can effectivley go in and train on a limited time schedule.....its all about the proximity of the exercises and how effiecently you train the muscles......between friday and yesterday's sessions my whole upper body is rocked

looking real good bro
thats a great idea supersetting the press and shrugs i gotta try that

[Big Wides]

Back 12/26 @ 715:

deads - barx10, 135x8, 225x8, 315x8, 405x3, 495x1, 535x1
db rows - 110x10, 125x15, 125x15
pulldowns - 4 sets, stackx4 on last set
hs high rows - 4 sets, 5piesx5 on last set
calves - 15 sets of 15

thats all she wrote, the deads went slow today but they got up nonetheless....might have to take some time off heavy pulling and focus on some form work, my back is fried and i am hungry in more than one way.....got legs tomorrow, chest early friday (got a wedding to go to which means my fat ass dancing real bad), shoulders/arms sat.......lets see how this goes......i have no idea what i weigh

[eblnyc]

sweet work there triple extra wides...the deads rocked...awesome job it must have been from all the food you ate yesterday...

[Pizzalamp]

Back 12/26 @ 715:

deads - barx10, 135x8, 225x8, 315x8, 405x3, 495x1, 535x1
db rows - 110x10, 125x15, 125x15
pulldowns - 4 sets, stackx4 on last set
hs high rows - 4 sets, 5piesx5 on last set
calves - 15 sets of 15

thats all she wrote, the deads went slow today but they got up nonetheless....might have to take some time off heavy pulling and focus on some form work, my back is fried and i am hungry in more than one way.....got legs tomorrow, chest early friday (got a wedding to go to which means my fat ass dancing real bad), shoulders/arms sat.......lets see how this goes......i have no idea what i weigh

wow your deads blow my mind
great job wides
have fun at the wedding

[Big Wides]

sweet work there triple extra wides...the deads rocked...awesome job it must have been from all the food you ate yesterday...

thanks eblnyc, i was a little weary of going for the 535 since 495 felt damn heavy i had no explosion tonight coming out of the hole, but i managed to get the weight up, going to keep eating that food till i get stronger

wow your deads blow my mind
great job wides
have fun at the wedding

thanks Pizza, i've got to come up with a systamic way of doing the deads so that i can stay fresh with them and get even better gains from them.....the sky's the limit as long as i can stay healthy and keep eating the way i have been and training the way i have been as well

[IRBS]

Back 12/26 @ 715:

deads - barx10, 135x8, 225x8, 315x8, 405x3, 495x1, 535x1
db rows - 110x10, 125x15, 125x15
pulldowns - 4 sets, stackx4 on last set
hs high rows - 4 sets, 5piesx5 on last set
calves - 15 sets of 15

thats all she wrote, the deads went slow today but they got up nonetheless....might have to take some time off heavy pulling and focus on some form work, my back is fried and i am hungry in more than one way.....got legs tomorrow, chest early friday (got a wedding to go to which means my fat ass dancing real bad), shoulders/arms sat.......lets see how this goes......i have no idea what i weigh

Now thats a nice session right there Wides. I would be hungry too!

[Lowdown5]

535x1, goodness gracious!

[Big Wides]

Now thats a nice session right there Wides. I would be hungry too!

thanks IRBS, by the end of the session my back was fried and pumped at the same time.....a rather odd feeling if you ask me......hit a lot of high reps during the workout so maybe that had something to do with it

535x1, goodness gracious!

thanks LD, i didnt know if i had it in me or not, but i figured go up 10lbs from last week and see if it would move......it was a bittersweet feeling when i locked it out, felt good that i got it up, but as soon as i felt that i know that i need to get stronger and go after heavier weights in order to get bigger

[Lowdown5]

thanks LD, i didnt know if i had it in me or not, but i figured go up 10lbs from last week and see if it would move......it was a bittersweet feeling when i locked it out, felt good that i got it up, but as soon as i felt that i know that i need to get stronger and go after heavier weights in order to get bigger

I have zero doubt that there is no limit on what you can achieve my friend, for as strong as your body is your mind is stronger.

[Big Wides]

legs 12/27 @ 730:

leg ext. - 5 sets, stackx11 on last set
unilateral leg curl - 3x12
hamtractor - 4sets, stackx10 on last set
leg press/hack squat superset - 4trips, 6piesx12/4piesx8 on last heavy, 3piesx20/2piesx12 on last set
zercher squats - 135x5, 225x3, 315x1

was a good soild session, hamstrings were tight from pulling yesterday but played it safe with them, legs were full the whole time and had a "pimp limp" halfway through the session.....wanted to test the waters on the zerchers and the 315 was a little tough to hold onto......chest in the AM

[excessive endorphins]

killin it bro,good work on that 535! shit,im gonna have ta step it up a notch now.

[eblnyc]

liking the lamb of god lyrics as your titles there euphoric wides...great job on wheels today..supersets are great but i personally prefer dropsets..they are fun...

[Big Wides]

killin it bro,good work on that 535! shit,im gonna have ta step it up a notch now.

thanks bro, i gain the same motovation from seeing what you pull and how your workouts go.....its like having a distant training partner pushing you along the way

liking the lamb of god lyrics as your titles there euphoric wides...great job on wheels today..supersets are great but i personally prefer dropsets..they are fun...

thanks eblnyc, like a lot of people out there those lyrics get the hairs standing up, i like to switch up from supersets to drop sets to normal sets, espically with legs since i find out they adapt to what is thrown at them......tomorrow's chest session should be a good one

[Pizzalamp]

legs 12/27 @ 730:

leg ext. - 5 sets, stackx11 on last set
unilateral leg curl - 3x12
hamtractor - 4sets, stackx10 on last set
leg press/hack squat superset - 4trips, 6piesx12/4piesx8 on last heavy, 3piesx20/2piesx12 on last set
zercher squats - 135x5, 225x3, 315x1

was a good soild session, hamstrings were tight from pulling yesterday but played it safe with them, legs were full the whole time and had a "pimp limp" halfway through the session.....wanted to test the waters on the zerchers and the 315 was a little tough to hold onto......chest in the AM

NICE BIG WIDES!

[Big Wides]

NICE BIG WIDES!

thanks bro, feeling it today but its a good feeling

[Toni69]

legs 12/27 @ 730:

leg ext. - 5 sets, stackx11 on last set
unilateral leg curl - 3x12
hamtractor - 4sets, stackx10 on last set
leg press/hack squat superset - 4trips, 6piesx12/4piesx8 on last heavy, 3piesx20/2piesx12 on last set
zercher squats - 135x5, 225x3, 315x1

was a good soild session, hamstrings were tight from pulling yesterday but played it safe with them, legs were full the whole time and had a "pimp limp" halfway through the session.....wanted to test the waters on the zerchers and the 315 was a little tough to hold onto......chest in the AM

I see you and I were on the same page today...my leg wo looks like yours!

[Big Wides]

bench 12/28 @ 930

bench - barx12, 135x10, 225x10, 285x8, 335x3, 365x2, 315x7
hs bench - 3x10 slow reps
cable crossovers - 3x12
leg raises - 4x15

it could have been better and it could have been worse, felt sluggish today for some reason and thinking about taking an extra rest day soon to help recover.....going back to the drawing board for the bench, routine is getting stale

[Toni69]

bench 12/28 @ 930

bench - barx12, 135x10, 225x10, 285x8, 335x3, 365x2, 315x7
hs bench - 3x10 slow reps
cable crossovers - 3x12
leg raises - 4x15

it could have been better and it could have been worse, felt sluggish today for some reason and thinking about taking an extra rest day soon to help recover.....going back to the drawing board for the bench, routine is getting stale

I felt a bit sluggish today myself. I had the intensity..but wasnt getting that pump I normally feel. My legs today were burning though. Always come the end of my wo week, Im exhausted...another rest day is a good idea Big man. I take sat and sun off lifting...sun I do cardio/abs though cause mon is legs again. Take the weekend off...eat and rest..then repeat monday.

[Big Wides]

I see you and I were on the same page today...my leg wo looks like yours!

I felt a bit sluggish today myself. I had the intensity..but wasnt getting that pump I normally feel. My legs today were burning though. Always come the end of my wo week, Im exhausted...another rest day is a good idea Big man. I take sat and sun off lifting...sun I do cardio/abs though cause mon is legs again. Take the weekend off...eat and rest..then repeat monday.

that leg workout was a killer, woke up today feeling like a Mack truck hit them, i think that i am def. going to take that extra rest day to eat up and get some things done, i think the combo of cramming in all of those compounds in this week really hit me hard, and caught up with me today......i probalby will be back at it on Monday with a cardio session since i am starting to reintroduce it back into my system along with an updated food consumption plan........

[Pizzalamp]

bench 12/28 @ 930

bench - barx12, 135x10, 225x10, 285x8, 335x3, 365x2, 315x7
hs bench - 3x10 slow reps
cable crossovers - 3x12
leg raises - 4x15

it could have been better and it could have been worse, felt sluggish today for some reason and thinking about taking an extra rest day soon to help recover.....going back to the drawing board for the bench, routine is getting stale

still looked great to me that bench is crazy man
yeah change is always good ive started changing up my chest routine w/ more flies and my chest seems to have responded well
have a good new years

[Roland]

What's up my brother BW? That is some solid shit today bro...keep it heavy!

[hjayss]

bench 12/28 @ 930

bench - barx12, 135x10, 225x10, 285x8, 335x3, 365x2, 315x7
hs bench - 3x10 slow reps
cable crossovers - 3x12
leg raises - 4x15

it could have been better and it could have been worse, felt sluggish today for some reason and thinking about taking an extra rest day soon to help recover.....going back to the drawing board for the bench, routine is getting stale

Yeah had a sluggish day too guess it is just the weather...that is why I am going aroound here reading journeys trying to make myslef feel bad about not hitting it hard today..Well it looks like you really dd not short yourself there bro...good job...

[eblnyc]

i feel ya triple extra wides..my splits gotten stale too...you still did a great job on chest day no matter what you say...

[Big Wides]

thanks everyone for their kind words and support, it only fuels me to push that much harder day in and day out......2008 is going to be one hell of a year

[excessive endorphins]

thanks everyone for their kind words and support, it only fuels me to push that much harder day in and day out......2008 is going to be one hell of a year

2008 holds great things for us all my friend,another year,another plate or two added to that lift.Im 18,im taking complete advantage of excessive hormones,and with that this is my easiest time to get bigger and stronger.Near 405 0n the bench is highly likely 1 year from now.90+ from what im at now.And deads,fuck,i want 600 by 7/31

any new years resolutions?

[Big Wides]

any new years resolutions?

hopefully getting upwards to about 260, be bigger and stronger than this year.....also to be a better athlete and maybe dip my hand in somesort of competition in 2008 (PL, strongman or soemthing else)

[excessive endorphins]

hopefully getting upwards to about 260, be bigger and stronger than this year.....also to be a better athlete and maybe dip my hand in somesort of competition in 2008 (PL, strongman or soemthing else)

same here bro,ever wanna train strongman.let me know,i love that shit

[eblnyc]

pl and strongman comps..that sound like a solid plan there wides..i might try some of that too once the shoulder get better...we shall see...

[Malloy1344]

Good benching none the less Mr Wides. Very strong. Keep it up. I hear ya about it getting stale....alot of my shirt was startin to suck....so its time to change it up in 2008

[Pizzalamp]

hopefully getting upwards to about 260, be bigger and stronger than this year.....also to be a better athlete and maybe dip my hand in somesort of competition in 2008 (PL, strongman or soemthing else)

NICE

[Riesjs]

hopefully getting upwards to about 260, be bigger and stronger than this year.....also to be a better athlete and maybe dip my hand in somesort of competition in 2008 (PL, strongman or soemthing else)

hell yea bro!!! big ideas, big goals, big you!

[Big Wides]

Good benching none the less Mr Wides. Very strong. Keep it up. I hear ya about it getting stale....alot of my shirt was startin to suck....so its time to change it up in 2008

2008 is the year of the big dudes......gotta bring back the old G.I.Joe look that a lot of people have forgotten about

NICE

you know it......all done through baby steps

hell yea bro!!! big ideas, big goals, big you!

thats the plan......gain a little each day in and out of the gym to become that freaky intellictual guy

[Lowdown5]

Happy New Year!

I am looking forward to seeing all the crazy shit the Philly Mob does this year!

[IRBS]

2008 is the year of the big dudes......gotta bring back the old G.I.Joe look that a lot of people have forgotten about


YES!!! America now idolizes weak, little boys in clothes from the mall...which I CANNOT FIT INTO, and yes I hold a grudge because XL is no longer really XL...and a regular XXL is still short as crap...this is a hotbutton issue with me!!! I mean come on, 260lbs is average size right??? If not it NEEDS to be, LOL!

Big men rule the world!!!

[Pizzalamp]

Hey Big Wides
You got me calling my gym globo gym all the time now lol

[Big Wides]

Happy New Year!

I am looking forward to seeing all the crazy shit the Philly Mob does this year!

thanks LD, it will be an interesting one filled with high intensity workouts, heavy weights and bigger physiques

Hey Big Wides
You got me calling my gym globo gym all the time now lol

haha, i first heard where i train called Globo Gym the first time i trained with G and Juggernaut so those two deserve the credit for it.....its very versitile for a lot of places

[Big Wides]

Back, Wednesday, 1/2/08, 7:15pm...

Globo Gym w/ G...

Behind the Neck Pulldowns: 4 sets, 200 x 4 on last set
High Cable Straight Bar Pullovers: 3 sets x 12-6 reps
HS Underhand Grip Pulldowns: 3 sets x 15-6 reps
HS Unilateral Low Rows: 4 sets x 15-4 reps
Neutral Grip Pullups: 3 sets, BW x 4, 4, 5 reps
Hyperextensions: 3 sets, BW x 12, 2 x BW+25 x 10

Leg Press Calf Raises: 6 sets x 15-12 reps

Floor Crunches (Knees Raised): 4 sets x 25 reps

got legs tonight, so i wonder what kind of "forgotten" movement i can dig up to throw into tonight's session......my back is still fried from the above so that is a good thing.......going to be enjoying my triple decker pb sandwhiches because they kick ass

[IRBS]

Back, Wednesday, 1/2/08, 7:15pm...

Globo Gym w/ G...

Behind the Neck Pulldowns: 4 sets, 200 x 4 on last set
High Cable Straight Bar Pullovers: 3 sets x 12-6 reps
HS Underhand Grip Pulldowns: 3 sets x 15-6 reps
HS Unilateral Low Rows: 4 sets x 15-4 reps
Neutral Grip Pullups: 3 sets, BW x 4, 4, 5 reps
Hyperextensions: 3 sets, BW x 12, 2 x BW+25 x 10

Leg Press Calf Raises: 6 sets x 15-12 reps

Floor Crunches (Knees Raised): 4 sets x 2