RK's Journey [Archive] - Page 7

03-05-10, 11:35 pm

awesome day today. Trained at Better Bodies. DaveK and AK3 were there blasting delts. Helped spot me when needed

Seated DB Press
WUx3
65x6 -- 65x3 neg

Side Laterals
WUx1
40x8 -- 20x3 neg

Machine Press
WUx1
195x8 -- 195x3 neg

Straight bar Pushdown SS 1 Arm Extention
WUx1
60x7 // 90x10 -- Yes the stacks are very uneven lol. ones on a lat pulldown (60) and ones a standalone

Dip Machine
WUx2
2.5ppsx17 -- IN THE ZONE

DB Kick Back
WUx1
30x8

Traps/Calves

Damn good day.

Got some good feedback from DaveK. Gave me some good ideas for a miny cut in late summer to see where i am. Only thing he feels i need to catch up on is my upper chest, which is very doable. Other than that just gotta keep on throwin on the mass and eat like theres no tomorrow......That can of M-Stak and 10LB bag of Real Gains i ordered should help ;)

Firedrake

03-06-10, 9:58 am

Solid work -- shoulders should grow from that!

03-07-10, 2:56 pm

Solid work -- shoulders should grow from that!

thanks man. damn keepin tabs even when ur out at the arnold!

03-07-10, 2:59 pm

legs with my brother

Front Squat
135x10
155x8
185x6

Knee felt good

Hack Squat
2ppsx10
3ppsx8
4ppsx5

Leg Extensions
x20
x15
x15
x15

SLDL w/ DB's
65x10
75x10
105x8 had to sit down after that one

Seated Leg Curl
x15
x12
x8

Standing Leg Curl SS Laying
x12 // x12
x10 // x10

Done! Legs and knees were both happy :)

03-09-10, 8:45 pm

Chest/ Bi's with TimK13 and my brother

Flat DB Fly
WUx2
80x6 -- 80x3 neg

Incline Smith Press
WUx1
185x8 -- 185x3 neg
225x5 -- 225x2 neg // 135x7

Decline BB Bench
WUx1
225x7

Pec Deck
120x27

BB Curls
WUx2
95x8

Standing Hammer Curls
35x10
55x7

Laying Cable Curls
40x15

DONE

Big weights big pump.

scals

03-09-10, 8:52 pm

Workouts are looking solid brother.

03-11-10, 8:44 pm

Workouts are looking solid brother.

thanks man. the phone tag continues lol. im headed out for the night. will try to catch u tomorrow!

03-11-10, 8:47 pm

Back/ Rear Delts w/ TimK13 and my brother

Pullover Machine
WUx3
stackx8

BB UH Rows
WUx2
225x8

Chins SS Rope Rows
BWx9 // 80x10
BWx7 // 100x8
BWx4 // 100x8

Machine High Elbow Rows
WUx2
200x7 -- 200x3 Neg

Bench Reverse Flys
x3

Reverse peck dec
x2

Deadlift
135x20
225x12

Firedrake

03-12-10, 12:40 am

Solid back day . . . and I'd better head for bed if I'm going to hit mine in the morning!

03-12-10, 4:10 pm

Solid back day . . . and I'd better head for bed if I'm going to hit mine in the morning!

do work! back day is one of the hardest days of the week. but in honesty my fav.

03-12-10, 4:13 pm

Shoulders/Tris - No partner today

DB Press
WUx2
60x8 // 40x7

Side Laterals Standing 1 Arm at a time
WUx2
40x8

Hang Clean SS Machine Side Laterals
95x10 // x12
115x9 // x10

Plate Loaded Dip
WUx2
3ppsx8

Laying DB Skull Crushers
WUx1
25x10

Pushdowns
WUx1
x10

Traps

Firedrake

03-12-10, 4:32 pm

do work! back day is one of the hardest days of the week. but in honesty my fav.

Nice shoulder/tri session!

If you'd told me three years ago, during the spring before my back surgery, that I'd be enjoying rack deads and all this back work, I'd have told you you were crazy! Like you, it's become my favorite day of the week.

03-13-10, 7:07 pm

Nice shoulder/tri session!

If you'd told me three years ago, during the spring before my back surgery, that I'd be enjoying rack deads and all this back work, I'd have told you you were crazy! Like you, it's become my favorite day of the week.

Damn right. Isn't it amazing what can be accomplished in such a relative short amount of time.

scals

03-13-10, 7:08 pm

Solid looking workouts bro. You wanna give me a call back sometime fool? LOL

03-13-10, 7:10 pm

Legs

BB Front Squats
135x10
165x8
185x8

Hack Squats
2ppsx12
3ppsx8
4ppsx6
2ppsx10

Leg Extension
1 giant set totally 90 reps

Stiff Legged Dumb bell Dead lifts
75x8 -- Legs weren't ready
105x8
110x6 PR

Independent Leg Press SS Seated Leg Curls
1ppsx10 // x15
1ppsx10 // x12
1ppsx10 // x10

Calves

03-15-10, 5:14 pm

Chest/Bi's Pushin the big weights! gettin stronger and stronger.

Flat DB Bench Press
WUx3
95x8 -- 95x3 neg Felt really strong...someone had the 100's when i went to do my set :(

Incline Smith
WUx2
255x5 PR 255x2 neg /DROP/ 135x7 -- 135x2 neg BIG PUMP

Pec Deck SS Push ups
200x10 // BWx8
260x7 // BWx10

Cable Flys
30x20

Seated Preacher EZ Curls
WUx2
115x5 -- 115x2 neg

Machine Curls
WUx1
stackx8

DB Hammer Curls
WUx1
60x6

TimK13

03-15-10, 11:46 pm

the weights in Williamsport must be lighter then Chalfont. lol
good work little man!!!

Talked to Dr Brady. He's pissed about BB. He's going to check out Highpoint/Phila Sport Club

03-16-10, 12:34 am

the weights in Williamsport must be lighter then Chalfont. lol
good work little man!!!

Talked to Dr Brady. He's pissed about BB. He's going to check out Highpoint/Phila Sport Club

at a higher altitude so the gravitational pull as great LOLOL. U should tell Dr. Brady he can train in the basement if u can go there for free!

scals

03-16-10, 5:02 am

What did BB do this time? LOL

03-16-10, 4:55 pm

What did BB do this time? LOL

Closed up for at least 3 weeks i think the sign said. moving to a new location but they just put the sign up sat and it closes friday lol.

03-16-10, 5:00 pm

Back/ Rear Delts

EVERYONE decided that they needed to start to get their "abs"ready since it was the first warm day out today....gym was packed and hot as shit! Got in and got it done.

OH Yates Rows
WUx2
225x6
275x4 PR // 225x6 // 135x8 or 10

UH Lat Pull Down
WUx1
stackx7
200x5 neg

UH Row Machine
WUx2
Stack+20 x7

Hyper Extensions
WUx1
30x8 // BWx10

Reverse Pec Deck SS Nose Pulls
x10 // x10
x8 // x10

C.Coronato

03-16-10, 5:37 pm

Looking good RK .. hows everything going? gonna head to the Philly ABC this weekend?

scals

03-16-10, 5:40 pm

Closed up for at least 3 weeks i think the sign said. moving to a new location but they just put the sign up sat and it closes friday lol.

Shit. You know where theyre going?

03-16-10, 6:56 pm

Looking good RK .. hows everything going? gonna head to the Philly ABC this weekend?
Thanks for stoppin by. Everything is going pretty well, just a very busy schedule. Gonna decided tomorrow on whether or not ill make the trip back home for the ABC. will be sure to post it on the philly post.

Shit. You know where theyre going?

Uh instead of turning left on 202 you turn right off of bristol. its only 2 minutes down the road that way. If you know where the Giant supermarket is, its going to be in that shopping center.

Firedrake

03-16-10, 8:45 pm

NICE back day -- I like those Yates rows!

03-18-10, 5:11 pm

NICE back day -- I like those Yates rows!

Thanks man. Gotta keep packin on the mass.

03-18-10, 5:16 pm

Delts/Traps/Tri's Alone

DB Press
WUx2
65x6 -- 65x2 neg
45x5 Neg

Seated Side DB Laterals
25x10
30x8

Reverse Press Machine
WUx2
stackx4 // 120x4

Cable Laterals
2 sets

CGB BB
WUx2
185x7

T-bar Pushdown SS Rope Pushdown
WUx2
150x6 // 100x7

DB Kick Back
x10
x8

Smith Shrugs
x3
DB Shrugs
x2

DONE hot as hell. no spotter today but still very happy with the weights that i pushed.

scals

03-18-10, 6:58 pm

Good shit brother. Delts and triceps look like they got hit hard.

03-19-10, 4:31 pm

Good shit brother. Delts and triceps look like they got hit hard.

yep shoulders were feelin it today!

03-19-10, 4:35 pm

legs

Front Squats
135x10
165x8
185x7

Hack Squat -- Bad machine
1ppsx10
2ppsx7
2ppsx5 // 1ppsx7

Leg extensions
x2

Stationary lunges SS SLDL DB
45x10 // ??x10
45x8 // ??x8

Done. Trained at a gym close by. Hardcore atmosphere, no equipment upkeep. none of the DB's were labeled the machines all had their bands stretched to the point were the rang of motion was cut in half. Wouldnt be bad to train shoulders or arms there but def not legs ever again lol.

TimK13

03-19-10, 9:44 pm

mixed reports to how long BB will be closed. they're telling some people 6 weeks, sounds like it may be more like 3 months.

Thanks for stoppin by. Everything is going pretty well, just a very busy schedule. Gonna decided tomorrow on whether or not ill make the trip back home for the ABC. will be sure to post it on the philly post.

Uh instead of turning left on 202 you turn right off of bristol. its only 2 minutes down the road that way. If you know where the Giant supermarket is, its going to be in that shopping center.

03-20-10, 12:46 am

mixed reports to how long BB will be closed. they're telling some people 6 weeks, sounds like it may be more like 3 months.

i dont see how it can take that long to paint some walls and move the machines in.

scals

03-20-10, 11:53 am

i dont see how it can take that long to paint some walls and move the machines in.

Have you seen Kenny. Thats how. All the machines and plates must be placed gently to the floor :)

03-20-10, 5:40 pm

Have you seen Kenny. Thats how. All the machines and plates must be placed gently to the floor :)

oh yeah gotta get that bubble wrap out man LOL

03-20-10, 5:43 pm

Chest/Bi's

Slight Incline Flys
WUx3
80x6 // 80x3 neg

Incline BB Bench
WUx2
185x5 // 185x2 neg

Decline Smith
WUx2
335x2 -- This was the second attempt. On first attempt the pins were too high so it rested on them before i started going up. made me laugh, really fucked me over lol

Cable Fly
x24
x12

BB Curls
WUx2
135x5 // 45x13

Hercules Curls
x2 sets

Seated Alt DB Curls
WUx1
35x6

Abs

03-22-10, 5:03 pm

Back/ Rear Delts -- Hot as hell and crowded in the gym. Shirt was drenched by the time i was done my first warmup lol

BB UH Rows
WUx2
275x6 // 225x6 // 135x10

Lat Pulldown with V bar
WUx1
200x6 -- 200x3 Neg
stackx7

Chins SS Seated Rows
BWx6 // 140x10
BWx7 // 180x8
220x10

Dead Lifts
135x10
225x10

Seated Rear Delt Machine
100x14
120x10 // 140x6

Calves

scals

03-22-10, 7:07 pm

Nice work brother. I hear ya on the heat. It's hot down here!

03-24-10, 5:20 pm

Nice work brother. I hear ya on the heat. It's hot down here!

yeah man im sweatin out some pounds LOL

03-24-10, 5:24 pm

Shoulders/Tri/Trap

DB Press
WUx3
70x5 --70x2 neg

Seated Military
WUx2
145x5 // 95x6

Standing Side Laterals
WUx2
45x6 // 22.5x10

Shoulder Press Machine
WUx1
200x5 // 100x6 forced reps

Tri Pushdowns straight bar
WUx2
100x3 // 60x7

Laying Skull Crushers
WUx2
95x6 -- 95x3 neg

Smith CGB
WUx2
275x8

BB Shrugs // Cable Shrugs

scals

03-24-10, 8:01 pm

Nice lookin combo there with the delts and the triceps.

03-26-10, 3:17 pm

Nice lookin combo there with the delts and the triceps.

tri's got scorcheddddddd. still feelin it.

03-26-10, 3:20 pm

Legs

Smith Squats
135x8
225x8
315x8
315x5 // 225x7 // 135x10

Laying Leg Curls
100x12
150x12
200x11

SLDL w/ DB
100x10
95x10

Leg Extensions
180x15
200x15
220x13
240x12
250x10
270x10 270x5 holds

Walking BB Lunges
60x36 steps // BWx12 steps

Almost lost my first 2 meals LOL good workout, gonna be hurtin off this one

scals

03-26-10, 4:50 pm

Thats a shit ton of extensions. Nice job.

03-29-10, 5:20 pm

Thats a shit ton of extensions. Nice job.

haha it fucked me up good. Legs are startin to really come outta their shell. Lovin it.

03-29-10, 5:25 pm

Chest

After a while on the Dorian HIT style im gonna give the joints a rest and pick up on Big Ant's SMART training variation. Nothings hurting me, elbows were starting to get a little stiff during pressing movements so i decided to switch it up for a week or two.

Pec Deck
180x20
200x20
240x15

STEEP Incline DB Press
50x14
55x10 -- couldnt it the grove
60x10 -- a lot better // Dropped the angle 60x3

Cable Fly
30x20
50x20

Flat BB Press
135x15
155x12

Bench Press Machine
150x20
200x15

Dips
BWx14

Calves

Liked it a lot. Real good pump that had my shirt feelin TIGHT. gonna 5 day split it for the next two weeks.

Firedrake

03-29-10, 5:45 pm

Real nice! TIGHT is good!

03-29-10, 6:19 pm

Firedrake

03-29-10, 8:23 pm

Tight is VERY good haha. makin my undershirt feel like a bench shirt.

Good for you! I've had to throw out several of my work shirts because they're too tight across the chest and around the arms. It's a GOOD thing!

BigAnt

03-30-10, 12:27 am

Strict Movement And Resistance Training

Try the first two exercises (isolation only to really use the working muscles) Ex. pec dek, cable x-0ver for 3x20---30/45 seconds rest in between sets. Now go to the compound movements...add weight for each working set, goal is 8-12 reps...the last exercise you can get 5-6 reps but a s l o w negative/concentric is a must!

BigAnt

03-30-10, 12:28 am

your dad did a session with me on arms...did you ask him how he felt afterwards?

03-30-10, 3:52 pm

Good for you! I've had to throw out several of my work shirts because they're too tight across the chest and around the arms. It's a GOOD thing!
haha niceeeeeee! i got quite a few animal shirts i need to pass down to someone and get me some bigger ones.

Strict Movement And Resistance Training

Try the first two exercises (isolation only to really use the working muscles) Ex. pec dek, cable x-0ver for 3x20---30/45 seconds rest in between sets. Now go to the compound movements...add weight for each working set, goal is 8-12 reps...the last exercise you can get 5-6 reps but a s l o w negative/concentric is a must!

your dad did a session with me on arms...did you ask him how he felt afterwards?
Alright sounds good! thanks for the clarification. Even with the variation i used yesterday for chest, it got me very sore. And yes, my Dad did tell me how his arms staid sore for many days after your workout together haha!

03-30-10, 3:57 pm

Back/Rear Delts Alone

Because i was alone and my back has continued to make tremendous gains with the same old style of training i just hit it up as i normally would. Next workout will most likely be shoulders where i will go back to SMART

UH BB Rows
135x12
185x10
225x8 // 135x10

Seated V-Bar Rows
160x10
200x8
220x8 // 120x10

Low Cable Rows Standing
60x10
80x10

WG Lat Pull Down
140x10
180x8
200x6 // 100x6

Lower Back Extensions
BW+40x8 // BWx4
BW+40x6 // BWx3

Reverse Incline Bench Rear Delt Fly
15x15
25x10

Nose Pulls SS Reverse Pec Deck
60x10 // 60x8
60x10 // 60x5

Abs

VERY fast pace with little rest, whole workout only took 50 minutes.

scals

03-30-10, 6:53 pm

Good back workout bro. Gearing up for Saturday.

03-31-10, 12:02 am

Good back workout bro. Gearing up for Saturday.

Best be ready for some serious work! Is G gonna be in the house?

03-31-10, 12:03 am

TimK has his new contest prep journey up! make sure to check it out and sub in.

http://forum.animalpak.com/showthread.php?p=928144&posted=1#post928144

TimK13

03-31-10, 11:10 pm

Thats how I felt.
My arms were sore for days.

your dad did a session with me on arms...did you ask him how he felt afterwards?

Firedrake

04-01-10, 12:07 am

Solid back session, Ryan!

04-01-10, 11:47 pm

Thats how I felt.
My arms were sore for days.
oh u wait till sat

Solid back session, Ryan!

thanks man i got really sore :)

04-01-10, 11:56 pm

Shoulders/Traps

Side laterals
3x20

3-D Smith machine -- very strange
3x8-15

Machine Press SS DB Front Raises
2x10-12 // 3x10

Seated Side laterals
2x15

BB Shrugs
135x15
225x10
185x10

DB Shrugs
60x15
120x12
60x15

Calves

Firedrake

04-02-10, 2:27 pm

Very nice -- I know my traps were just not happy this morning . . .

scals

04-03-10, 5:38 pm

Great workout today. Thanks for pushing me. Thanks too for you and your dad's critique and helpful hints for the posing. Hopefully I'll catch ya tomorrow.

04-03-10, 5:41 pm

Very nice -- I know my traps were just not happy this morning . . .

gotta love it! lets u know how well u did haha

04-03-10, 6:04 pm

Arms with Scals17...Did it up REAL good!

CGB BB
135x15
185x10
225x8
185x12 // 135x12

Dips SS V-bar Pushdowns
BWx12 // 120x12
BW+45x8 // stackx12
BW+45x9 // stack+25x6 DROP stackx5

Flay Laying skullcrushers
60x12
80x10
80x7 // ??x6

BB Curls
95x10
115x8
105x10 // 85x6 // 65x?? -- heavy heavy

Seated DB Curls
25x12
30x10
35x8

High Curls (nautilus)
x15
x10
x22

DB Hammer
35x10
40x8
20x12 -- Real slow

04-03-10, 6:08 pm

Great workout today. Thanks for pushing me. Thanks too for you and your dad's critique and helpful hints for the posing. Hopefully I'll catch ya tomorrow.

Def man! my arms are gonna be SMOKED tomorrow! wish we had more chances like this to train. You've come a long way since the last time i saw you......i should say since i met you. Just make the adjustments you feel are right. It's not me or your trainer or anyone else thats gonna be up on stage, just you. Like the slogan ges "Be proud of who you are" ...also dont go beatin urself up every day man lolol. We are our own worst enemy! Hopefully will get to bang out a leg session tomorrow with TimK! Stay strong and just push through all the way to the end. GOTTA DIG DEEP!

04-04-10, 10:54 pm

Legs w/ TimK13 and Scals17....need i say more LOL, crazy day.

Laying Curls
x15
x12
x10

Leg Press- It was a cross between leg press and squat, check Scals journey for proper name
WUx3
5ppsx15
6ppsx12
7ppsx12
8ppsx8 // 4ppsx9 (spewed then choked on it) wish i could have got more reps

Leg Extension
x15
x15 - x5 holds
x15 - x5 holds
x10 - x5 holds

SLDL BB
135x10
135x10
185x10

Standing Curl SS Seated Curl
x12 // x12
x12 // x10
x10

Awesome day, scals is still training super heavy and strong. TimK is already looking good on his contest prep. Kept it strong even with all the goodies of easter lingering around the house lol.

04-05-10, 5:14 pm

Chest

Pec Deck
160x20
180x20
220x20

Cable Fly
40x20
50x20
60x16

Flat DB Press
80x12
85x8
70x10

Incline Smith Bench
135x15
185x10
225x6 // 135x10

Machine Bench
x20
x20

04-07-10, 5:34 pm

Back/Rear Delts -Hot as hell in the gym

OH Yates BB Rows
135x12
185x10
225x10
275x6 // 225x6

Lower Back Extensions
40x10 // BWx5
40x10 // 25x5
40x12 // 25x5

V-bar Lat Pull Down
200x10
240x8
150x20

Seated Rope Rows -- Really liked em
80x15
120x12
200x6 // 100x12

Incline Bench DB Rows SS Incline Bench DB Rear Delt Fly
30x12 // 12.5x15
40x8 // 12.5x12

Reverse Pec Deck
60x12
80x10
100x10

Went down to the locker room to do some posing afterwards for my brother and lifting partner. Feelin really good about where i am. sitting at 210 pounds (6"1' tall) but feeling ridiculously hard for where i am. still got plenty of shit around my naval and love handle areas but my upper 4 abs and serratus are really showing off well.

As for mass, i am really filling in nicely. the Dorian HIT style definitely brought up my fullness from the front, as wel as filled out my arms nicely. Really added a new dimension to my physique that i was lacking before. My shoulders especially, over the past 2-3 months they really started to cap off and bring out some serious width. Before i was def disproportioned in this area, now one of my stronger points. As for my back, still my strongest point by far, front lat spread has come up a long way and just overall depth and width have greatly increased. My traps are top notch, dont see many people beating me in that department. Quads and hams keep growing bigger and better. Might be a little larger than my upper body but i got no problems with that hahahaha. The only down side is i dont have a real good hang with my hamstrings. Def got my dads genetics on that end, not a good hang but def got the notchyness there.

So from here im gonna continue what im doing until 4/26 then im gonna do a 6 week cut to see who i end up looking like dieted down a bit. Really is just a tool to see what i need to bring up for the upcoming 7 months of offseason. Looks like January or February will be when i start my first contest diet. Goal is to (knock on wood) continue to be injury free and just keep banging it out. If my current trends continue i'm hoping to be at the same level of hardness by January but 5-7 pounds heavier.

I appreciate everyone that follows my journey, means a lot to get feedback on my workouts and keeps me motivated to try new things. Thanks everyone!

scals

04-07-10, 8:08 pm

Bro youve done big things since the minute I met ya. Youve progressed very well. Keep training hard and good things are going to come. Who knows, you vs me 2011? :)

04-08-10, 3:06 pm

Bro youve done big things since the minute I met ya. Youve progressed very well. Keep training hard and good things are going to come. Who knows, you vs me 2011? :)

Thanks for the kind words! I'm thinken after you get back into bulk mode, joint journey? Scals vs RK, a true testament to a brotherly rivalry. once things settle down we will have to check out some shows that we can both enter in may-july 2011. that is....if your not scared LOL

04-08-10, 3:21 pm

Shoulders/traps -- Alone. class was canceled so i went at a new time where i didnt know anyone for a spot. Just said fuck it and went as heavy as i could without killen myself

Seated Military Press
75x12
95x12
115x8 Was surprised at how good these felt.

Seated Side Laterals SS Standing Front Raises
12.5x15 // 25x10
20x12 // 30x10
25x12 // 50x8 -- Wanted to go heavy and this was all the was left in the 35-50 range lol

Machine Press
120x15
160x10
stackx6

Standing 1 Arm Side Laterals -- REALLLLLL Slow
10x15
12.5x15
15x10

Smith Front Shrugs SS Smith Behind The Back Shrugs
135x15 // 135x15
185x12 // 185x12
185x10 // 185x10
135x30

DB Shrugs
100x13 // 75x12

Firedrake

04-08-10, 4:04 pm

REAL solid shoulder effort!

TimK13

04-08-10, 10:11 pm

Go get'em Little Man.

04-09-10, 7:25 pm

REAL solid shoulder effort!
Thanks man, big is beautiful LOL

Go get'em Little Man.

YEP YEP! gotta blow the competition out of the water.

04-09-10, 7:32 pm

Arms

CGB on Smith
WUx2
225x10
255x8
275x6

BB Curls
45x12
65x10
95x8
135x4

Dips SS Rope Push Downs
BWx12 // 100x15
BW+25 // 100x12

Standing Preacher Curls
50x12
80x10
90x8

Flat Skull Crushers
45x20
65x15

1 Arm Machine Curls // Double Arm
50x12 // 70x12
70x10 // 100x10

DB Hammer Curls
30x12
50x6 // 35x7

Firedrake

04-09-10, 10:21 pm

Well, at least with the arms the size those must be, you can't get stopped for CONCEALED weapons! Damn!

scals

04-11-10, 5:13 pm

Thanks for the kind words! I'm thinken after you get back into bulk mode, joint journey? Scals vs RK, a true testament to a brotherly rivalry. once things settle down we will have to check out some shows that we can both enter in may-july 2011. that is....if your not scared LOL

You know I'm down, and you know I aint scared LOL.

TimK13

04-11-10, 10:08 pm

Your vacation is almost over. Then it's time to train with the Big Boys day in & day out. lol!!!
ON second thought I might have to move so you don't kill this old man.

04-12-10, 5:11 pm

Well, at least with the arms the size those must be, you can't get stopped for CONCEALED weapons! Damn!
hahaha not as big as i would like but there getting there!

You know I'm down, and you know I aint scared LOL.
hahahaha bring it boy!

Your vacation is almost over. Then it's time to train with the Big Boys day in & day out. lol!!!
ON second thought I might have to move so you don't kill this old man.

Damn straight Papps! goona ride you through the floor every training day.

04-12-10, 5:18 pm

Back to a 4 day split. 5 day split just didnt feel right.

Chest/Bi's

Decline Smith Bench Press
WUx2
225x12
275x8
315x5 // 225x8 // 135x20

Low Pulley Cable Fly
30x15
50x10
30x20

Flat BB Bench SS Flat DB Fly
95x12 // 35x12
135x10 // 45x12
185x8 // 50x10

Didnt do as much for bi's they were still a little stiff from my arm day.

EZ Bar Curls
CG 55x12
WG 55x12
CG 75x10
WG 75x10

Machine Curls (1 arm then both)
60x12 // 80x12
70x10 // 100x10

Alt. DB Curls
20x12

Firedrake

04-12-10, 5:20 pm

Looking good -- if something doesn't feel right, change it!

Be careful about riding the "old man" through the floor -- who's paying your school bills? <grin>

04-14-10, 4:53 pm

Looking good -- if something doesn't feel right, change it!

Be careful about riding the "old man" through the floor -- who's paying your school bills? <grin>

hahaha well ill try. he just asks for it sometimes ;)

04-14-10, 5:36 pm

Back/Rear Delts

Dead lifts off the floor
135x12
185x8
225x8
275x8
315x8

Lower Back Extension
BWx10
25x10
28x6 // BWx4

Seated V-Bar Rows
100x12
160x12
200x10
220x8

WG Lat Pull Down
120x12
150x12
200x5 // 200x3 negatives

Rope Rows
100x12
160x12
190x12

Incline Bench Rear Delt Fly
12.5x15
20x12
20x12
30x10 // 12.5x8

Reverse Pec Deck
60x12
80x10

Firedrake

04-14-10, 8:30 pm

Very nice -- thickness and width all together! Great stuff!

scals

04-14-10, 9:18 pm

Great work on the back brother.

04-18-10, 4:01 pm

Very nice -- thickness and width all together! Great stuff!
Thanks man. Continue to be happy with my back growth.

Great work on the back brother.

Thanks man, gotta make it thick!

04-18-10, 4:05 pm

Legs

BB Squat
135x12
135x10
225x10
225x12
185x20

Laying Leg Curl
120x15
150x14
200x12

BB SLDL
135x12
185x10
225x8

Leg Extensions
120x15 // 120x5 holds
160x15 // 160x5 holds
220x12 // 220x5 holds

Felt flat, slugish and weak.....but my mind felt great got a good pump and pushed some weight. very happy with this workout, no knee grinding at all, just went with my natural movement and it felt amazing. Need everyday to be as mentally prepared as this one.

scals

04-18-10, 4:07 pm

Looking good brother. You gonna be home next weekend?

TimK13

04-18-10, 4:08 pm

thats right little man! row, row, row your boat. Only way to get that thickness

04-19-10, 5:29 pm

Looking good brother. You gonna be home next weekend?
Thanks man. Nah i wont be able to make it home for the ABC. Will def be back the next weekend for your show though!

thats right little man! row, row, row your boat. Only way to get that thickness

yep yep! Earned the title of "best back" at the school gym! just can't touch this LOL

04-19-10, 5:34 pm

Chest/Tri's

Flat DB Bench SS Flat DB Fly
WUx2
70x12 // 30x12
85x10 // 35x8
100x6 // 50x8

Incline Smith Bench
135x12
185x10
225x4 -- 225x3 negatives // 135x6

Pec Deck
160x15
220x10
260x8 // 60x10 (1 arm at a time)

Rope Push Downs
100x14
120x12
80x20

EZ Bar Skull Crushers
55x12
75x10
95x8

CGB BB -- BAD IDEA LOL was way to fatigued
135x10
135x10

Calves

Gonna stick to this for a few weeks, worked well for bringing my bi's up so i'm hoping it will do the same for bringing out some more mass in my tri's

scals

04-19-10, 6:23 pm

Looking good bro. Best Back, huh? Nice.

Firedrake

04-19-10, 6:27 pm

GReat looking leg day, and solid chest and triceps. Sounds like things are building!

04-20-10, 11:28 pm

Looking good bro. Best Back, huh? Nice.
Yeah brother! Don't think ive ever had the pleasure of training back with you. When you get your weight back up we will destroy some shit.

GReat looking leg day, and solid chest and triceps. Sounds like things are building!

Oh there building alright! Lovin how i've been growing, def a big burst in recent months.

04-20-10, 11:49 pm

Well brothers.....two words "HOLY SHIT!" Amazing back day tonight! Was just in one of those moods where i needed to train. Went in alone at 945 tonight to an almost empty gym. This NEVER happens so i made full advantage of it. First time i trained alone in a long time, loved it. Just me my wrist wraps and the uncontrollable urge to destroy the weight. Went old school for this workout, same format as when i first started lifting. Can never beat a classic LOL. It went down like this.

CG Rows in the Corner
WUx2
4px12
5px10
6px9
7px5 PR // 5px6

1 Arm DB Rows
60x12
90x12
100x10

OH Yates Rows -- Really stayed more upright than i usually do. Big stretch and squeeze i liked it a lot.
135x12
135x12
185x10
225x7 // 135x12

Seated Rows SS Standing Rope Rows -- Rope rows were all held for a two count
140x12 // 100x12
180x10 // 100x9
220x8 // 100x5

WG Lat Pull Down
100x15
120x12
150x8

Overhead Rear Delt Extensions -- Best rear delt movement out there
30x10
30x10
30x10

Incline Bench Rear Delt Row
15x12
20x12 // 12.5x12

an hour later and my back is stilllllllll pumped, especially the rear delts. Msut have been that large frosty i got from Wendys after class LOL. TimK better get ready for when i get home from college ;)

scals

04-21-10, 4:26 am

7 plates!!! Thats sick brother. Nice work.

04-22-10, 6:12 pm

7 plates!!! Thats sick brother. Nice work.

hells yes brother! felt great! little more than a week! excited to see u up there

04-22-10, 6:15 pm

Legs

Smith Reg Squat
135x15
225x1s
Front Smith Squat
185x8
135x10

Leg Press
3px15
5x15
6px12
7px10

Leg Extension
x20
x20
x15

DB SLDL
65x14
100x8 // 35x10
75x12

Leg Curl
x15
x12
x12

scals

04-22-10, 7:04 pm

Lookin good brother. 9 more days.

Firedrake

04-22-10, 7:20 pm

Very nice, RK -- definitely solid work.

04-23-10, 5:24 pm

Very nice, RK -- definitely solid work.
Thanks man, i am feelin it today!

Lookin good brother. 9 more days.

Get it done! will be home friday night

04-23-10, 5:29 pm

Shoulders/Bi's

Seated Military Press
95x12
135x8
115x8 // 85x6 // 65x10

Standing Side Laterals
15x12
20x12
25x10

Fixed Bar Front Raises
40x12
50x12
60x8

Press Machine
x12
x12
x10

Curl Machine
x15
x12
x12
x6 // x3 Forced Reps

Seated DB Curls
15x10
20x10
25x8
35x4 // 15x8

TimK13

04-24-10, 9:08 pm

how did you like putting shoulders & bi's together?
makes sense putting chest & tri's together.
I might mix it up next week. when will you be home & what are your plans?

Shoulders/Bi's

Seated Military Press
95x12
135x8
115x8 // 85x6 // 65x10

Standing Side Laterals
15x12
20x12
25x10

Fixed Bar Front Raises
40x12
50x12
60x8

Press Machine
x12
x12
x10

Curl Machine
x15
x12
x12
x6 // x3 Forced Reps

Seated DB Curls
15x10
20x10
25x8
35x4 // 15x8

04-24-10, 11:28 pm

how did you like putting shoulders & bi's together?
makes sense putting chest & tri's together.
I might mix it up next week. when will you be home & what are your plans?

I really liked chest and tri's, shoulders and bi's was alright....little different. Ill be home on friday and ill prob be at the top of my lineup so i can train anything

04-25-10, 4:37 pm

Chest and Tri's

Incline DB Press
WUx2
65x12
75x10
85x6 +1 negative

Close Grip BB Bench
135x12
165x10
185x7 // 95x15

Pec Deck Flys
200x12
240x10
280(stack)+10x6 -- What a pumpppppp

Cable Fly
30x14
40x12
50x10

Dips SS Standing Machine Push Downs
BWx8 // 100x12
BWx10 // stackx10
BWx9 // stackx8

DB Kick Backs
15x12
17.5x12

Real good day, felt strong throughout the whole workout except on the dips. Chest has gotten noticeably bigger in my eyes, looking full! Arms overall are looking a lot fuller. Still a lot of improvement neede in chest and tri's.....hoping the training like this will bring out the best growth for a while.

scals

04-25-10, 7:27 pm

Lookin forward to seein ya next week. I dont like this weighin less than you shit LOL.

Firedrake

04-25-10, 7:37 pm

Lookin' solid, RK -- great work!

04-25-10, 10:37 pm

BUMP
Chest and Tri's

Incline DB Press
WUx2
65x12
75x10
85x6 +1 negative

Close Grip BB Bench
135x12
165x10
185x7 // 95x15

Pec Deck Flys
200x12
240x10
280(stack)+10x6 -- What a pumpppppp

Cable Fly
30x14
40x12
50x10

Dips SS Standing Machine Push Downs
BWx8 // 100x12
BWx10 // stackx10
BWx9 // stackx8

DB Kick Backs
15x12
17.5x12

Real good day, felt strong throughout the whole workout except on the dips. Chest has gotten noticeably bigger in my eyes, looking full! Arms overall are looking a lot fuller. Still a lot of improvement neede in chest and tri's.....hoping the training like this will bring out the best growth for a while.

Lookin forward to seein ya next week. I dont like this weighin less than you shit LOL.
bahahahaha niceeeee! Looking forward to see u on that stage!

Lookin' solid, RK -- great work!
thanks man i appreciate it! you feeling any better about your prep?

04-26-10, 4:32 pm

Back -- Gave my senior project presentation today, went very well! but on the down side the nerves got to my eating so todays workout was a little weak but still happy with it

Back

UH BB Rows
135x15
185x12
225x8
275x6
135x20

Seated Rows SS Rope Stiff Arm Pull Downs
160x12 // 60x12
200x8 // 60x12
180x9 // 60x10

Machine High Grip Rows
120x12
180x12
240x8

Incline Bench DB Rows SS Incline Bench DB Rear Delt Fly
50x8 // 15x12
35x12 // 15x12

Firedrake

04-26-10, 7:05 pm

scals

04-26-10, 7:06 pm

Senior project presentation and a back workout. Thats a good day in my books.

04-30-10, 9:55 pm

Nice work! I'm amazed, given my own back issues, how much I've come to love back day. You're definitely putting in some great work despite the school pressures. Well done, indeed!

As for my prep: <grin> -- see what I wrote in my Journey yesterday and this morning. I'm so stoked I can hardly tell you. Yeah, I still need to lose flab around the middle, but it IS going. I'm back (comfortably) in size 38 pants (well, mostly -- the damn thighs in these are too tight <grin>), and I had two opinions I trust look at me over the weekend and tell me I'm doing good. It'll happen. I'm down 2 1/2 pounds over last week as of this morning, and if I can keep that up, I'll be dialed in about three weeks before the show.

Yeah. I'm feeling GOOD today.

Thanks for asking!
AWESOME BROTHER! glad see it is all coming together! Best thing is being proud of wat you bring to the stage. keep on hittin it strong.

Senior project presentation and a back workout. Thats a good day in my books.
haha yeah man felt good to have that presentation done, got to release all the stress afterwards ;) haha. looking forward to seeing you hit the stage tomorrow night!

04-30-10, 10:00 pm

Shoulder/ Bi's with TimK13

Traveled home from school today and ate like shit. Still got in a good workout despite the lack of energy.

DB Shoulder Press
40x12
50x10
60x8
50x9

Standing Side Laterals
20x12
25x12

HS Press SS Plate Front Raises
1ppsx12 // 35x12
1+10x10 // 35x10
1.5ppsx10 // 35x9

Bench Side Laterals
5x15
10x12
10x10

Cable Preacher Curls
x12
x12
x10

Standing BB SS Standing DB Hammer
70x10 // 20x10
70x10 // 25x6

Traps

TimK then gave me the show in the locker room. for being 9 weeks out he is looking REDICULOUS!! Already has some lines in his tri's, chest, and delts. Looking noticably larger than the last time and vascular as can be. I see some big ass trophies in his future

05-01-10, 4:44 pm

Legs w/ TimK13

Calves to start

Cybex Leg Press
2ppsx20
3ppsx15
4ppsx12
5ppsx12
6ppsx12
7ppsx8 or 10?

leg curl
x16
x15
x12
x10

Smith Squat
135x14
225x12
275x10
315x8

Leg Extensions
x15
x15
x12

05-03-10, 3:05 pm

Last Chest/tri da up at school. left with a bang

Flat DB Press
WUx1
75x12
90x9
100x6

Smith CGB
135x12
225x8
275x7 // 185x8 // 135x12

Pec Deck
220x10
260x8
270x7 // 260x2 negative

Incline Bench Skull Crushers
50x12
70x10
90x6 // 50x8

WG Bench Press - Light with a big stretch
95x12
135x12

Rope Push Downs
80x12
100x10
60x20

BOOM! Felt awesome, pushed some big weight and the pump was insane! Broke that new yellow Animal shirt in good.

Firedrake

05-03-10, 4:02 pm

Sounds like you worked it in right and proper! Great stuff!

05-05-10, 6:02 pm

Sounds like you worked it in right and proper! Great stuff!

Thanks man, pecs got DESTROYED

05-05-10, 6:10 pm

Bitter sweet moment today. Last workout ever in my school gym. This is the gym were my bodybuilding dreams were born, almost every PR i have is in that gym. Sat on the bench a little longer than usual today and soaked it in.

Back/Rear Delts -- Alone

OH BB Row
135x12
135x12
185x9
225x7 // 135x10

1 Arm DB Rows
90x10
100x10
100x10

CG Lat Pull Down
100x10
150x8
200x6 // 100x8

WG Shovel Seated Rows
100x12
160x10
180x7 // 100x5

Reverse Pec Deck SS High Pull Row Machine
60x12 // 80x12
80x12 // 100x10

Bent Over DB Flys
15x12
25x8 // 12.5x10
10x20

Calves

Took once last walk around the place and clocked out one last time.

05-06-10, 10:31 pm

Shoulders/Bi's w/ TimK13

Standing Side Laterals
25x10
30x10
30x8 // 15x10

Standing BB Press
WUx1
95x10
115x8
135x5

Machine Press
x12
x8
x4 -- x3 negatives

Incline Bench Side Laterals
15x10
15x10
15x10

Cable Curls
100x12 CG
100x12 WG
160x10 CG
160x8 WG

Seated Alt DB Curls
20x10
25x10
25x8

High Machine Curls
x12
x10
x6 // x10

05-08-10, 2:56 pm

OH YEAH! the growing starts now! In full force of training with TimK and my brother. big things are comin

Chest/Tri

Incline DB Press
WUx1
75x10
85x7
90x5

Decline BB Bench SS Cable Fly
135x10 // 50x10 -- too heavy
185x9 // 40x12
185x7 // 40x10

Laying Skull Crushers
50x15
70x10
70x8

Pec Deck
160x15
220x10
180x14

Standing Push Downs (Heavy Stack)
60x10
Ascending Set
30x10 // 40x10 // 50x10 // 60x8

DB Kick Backs
15x12
20x12

Feelin FULLLL
Side note.....Tim had to keep me in my place so he pulled out the 100x8 on the last set of incline db

TimK13

05-08-10, 10:18 pm

The old man even 8 weeks into prep still has some power. lol!!!!!1
Good workout little man. Looking forward to whats up next.

OH YEAH! the growing starts now! In full force of training with TimK and my brother. big things are comin

Chest/Tri

Incline DB Press
WUx1
75x10
85x7
90x5

Decline BB Bench SS Cable Fly
135x10 // 50x10 -- too heavy
185x9 // 40x12
185x7 // 40x10

Laying Skull Crushers
50x15
70x10
70x8

Pec Deck
160x15
220x10
180x14

Standing Push Downs (Heavy Stack)
60x10
Ascending Set
30x10 // 40x10 // 50x10 // 60x8

DB Kick Backs
15x12
20x12

Feelin FULLLL
Side note.....Tim had to keep me in my place so he pulled out the 100x8 on the last set of incline db

05-11-10, 9:24 pm

The old man even 8 weeks into prep still has some power. lol!!!!!1
Good workout little man. Looking forward to whats up next.

Hells yes! be killen it for the rest of time!

05-11-10, 9:26 pm

Back/ Rear Delts w/ TimK13

Bent Over UH Rows
135x14
205x10
205x8
225x7 // 135x15

Seated Rows SS Standing Rope Squeezes
x10 // x12
x10 // x9
x6 // x12

Lat Pull Down WG
x12
x12
x8

Incline Bench Rows SS Rear Delt Fly
30x12 // 15x12
30x12 // 15x10
30x10 // 15x10

High Elbow Rear Delt Row
x15
x12
x10

Calves and Abs

05-13-10, 11:29 pm

Chest/Delts w/ TimK13

Flat DB Bench
WUx1
70x12
85x9
105x5 PR

Incline DB Fly
40x14
50x10
60x8

Incline Smith Press SS Cable Fly
135x10 // 55x12
185x7 // 55x10
225x4 neg // 135x10 // 40x15

Standing Side Laterals
20x12
20x12
20x15

HS Shoulder Press
1ppsx12
1.5ppsx6
1ppsx10

Traps

scals

05-14-10, 12:42 am

Good work in here brother. Keep poundin away.

05-17-10, 8:42 pm

Good work in here brother. Keep poundin away.

thanks bro. i have never trained so heavy in my life. im lovin it!

05-17-10, 8:47 pm

Chest and tris with TimK13

Slight Incline DB Bench
65x12
75x9
85x6

Smith CGB
135x10
185x8
225x8
235x5 // 185x8 // 135x10

Incline Bench Skull Crushers
65x12
75x8
75x6

Dips
BWx15
25x5 // BWx3
BWx12

Rope Push Downs
x15
x8
x20

BigAnt

05-18-10, 1:53 pm

Congrats on the graduation!

scals

05-18-10, 6:39 pm

Strong work on the chest college grad!

Firedrake

05-18-10, 9:10 pm

Looking good, Graduate -- so, now what do you do for an encore? <grin>

05-18-10, 10:08 pm

Congrats on the graduation!
thanks man! just now sinking in that its all over.

Strong work on the chest college grad!
thanks bro! seems like just yesterday i was sayin the same thing to you hahaha.

Looking good, Graduate -- so, now what do you do for an encore? <grin>

haha thanks drake. gettin a job and liftin with the big boys here on the east coast is the encore. looking forward to it a lot!

BigAnt

05-19-10, 1:50 pm

what is ur plan for the summer, looking for local work?

hopefully me you and your dad can get in a workout together soon
(us old guys still got stuff in da basement)
LOL

05-19-10, 5:06 pm

what is ur plan for the summer, looking for local work?

hopefully me you and your dad can get in a workout together soon
(us old guys still got stuff in da basement)
LOL

hopefully ill be working down at Comcast in plymoth meeting. right in your own back yard lol! i would like to see that stuff in the basement!

scals

05-19-10, 7:11 pm

Sorry bout last night, passed out. I'll be back for TTL's show, Garden State, on June 11th. Be there the whole weekend. Gotta train one of those days.

05-19-10, 8:49 pm

Sorry bout last night, passed out. I'll be back for TTL's show, Garden State, on June 11th. Be there the whole weekend. Gotta train one of those days.

hahaha understandable. but ah! gonna be in myrtle beach that weekend! im not sure if were comin back saturday or sunday ill let u know.

05-19-10, 8:55 pm

nothin beats a good back day! i really needed this

Back/Rear Delts w/ TimK13 and Jeff

OH BB Rows
135x14
185x10
225x8
245x6 // 135x15

T-Bar Machine
1.5px15
2px12
2.5px10

V-Bar Pull Downs
100x14
150x12
200x7
220x4 120x8

Seated Shovel Grip Rows
x12
x12
x10

Dead Lifts
135x15
225x10
315x6

Hyper Extensions
30x15
30x12
30x8 // bwx4

DB Rear Delt Fly
15x15
20x12
25x10

DONE. wat a rush!

05-21-10, 5:14 pm

Shoulders/Bi.....take 2! tried to train this last night and while doing DB presses i felt a pop and shooting pain in my left elbow. stopped immediately and iced it on and off the whole night. felt alright this morning, no dis-colorization or swelling. went in and spent 20 mins just stretching and doing some light exercises before i decided to actually lift. felt fine.....must have been the peanut buster parfait TimK got me last night LOL super recovery

HS Shoulder Press SS Plate Front Raises over head
1ppsx12 // 35x12
1.5ppsx10 // 35x10
2ppsx5 --1ppsx10 // 45x10

Seated Side Laterals
30x10 -- too heavy
25x14
25x12

Hip Cleans
95x12
95x10
115x8

High Cable Hercules Curls
20x15
30x12
40x10

Pull Ups SS Seated Cable Preacher Curls WG
BWx6 // 40x10
BWx8 // 50x8
50x12

DB Hammer Curls
25x10
35x10

Done

Firedrake

05-21-10, 7:57 pm

Well, I'm glad whatever it was, was a transient problem, and there's no lingering pain.

Great job!

scals

05-21-10, 10:34 pm

We need to hit shoulders when I'm home. I think that's the only thing we've never trained together.

05-22-10, 12:27 pm

Well, I'm glad whatever it was, was a transient problem, and there's no lingering pain.

Great job!
thanks man im glad too. still no pain today. got legs tomorrow then back to pressing on monday or tues.

We need to hit shoulders when I'm home. I think that's the only thing we've never trained together.

so you can make me feel bad about my life? LOL shoulders is def my least favorite day of the week. but we can do it up as wel as i can.

scals

05-22-10, 2:30 pm

so you can make me feel bad about my life? LOL shoulders is def my least favorite day of the week. but we can do it up as wel as i can.

Cmon man, delts are fun!!!

05-23-10, 2:57 pm

Cmon man, delts are fun!!!

my least fav day of the week lol. but ill let u show me how its done ;) haha

05-23-10, 3:06 pm

Legs- Trained alone due to TimK training them yesterday. i needed it just to really focus and dig in to what i wanted to do. my previous couple leg days have been less than satisfactory. this was amazing, gonna get sore as shit!

BB Squats -- DEEP
135x12
185x10
225x10
275x8 -- hit a wall but it felt damn good.

Hack Squats -- first time usin this one. real slow and focused on the quads.
1ppsx10
1ppsx12
1ppsx10

Leg Extension
x20
x20
x15
x12

BB Walking Lunges
40x25 steps
40x25 steps

Cybex Leg Press High Wide Stance SS Standing 1 Legged Ham Curls
2ppsx15 // 25x15
3ppsx15 // 35x15
4ppsx12 // 35x15

Laying Leg Curls
x15
x12
x15

Some Calv work. Legs were feeling pumped and full, i didnt have to puke, all and all a great workout!

05-25-10, 3:45 pm

Chest and tri w/ my brother

Incline Smith Press
WU
185x10
225x8
246x6 // 135x10

HS Press SS Cable Fly
1ppsx14 // x15
1.5ppsx12 // x15
2ppsx12 // x12

CG BB Bench -- Didnt feel heavy but didnt feel right
135x12
185x10

Pec Deck Fly
160x15
220x12
240x8

Rope Push Down
x15
x12
x6 // x12

Skull Crushers
45x15
50x15

Dips SS 1 arm extension machine
x12 // x12
x10 // x12
x7 // x10

Firedrake

05-25-10, 4:21 pm

VERY solid sessions, Ryan -- yeah, that leg work's gonna leave you sore. Enjoy it!

Good chest day, too!

05-26-10, 9:41 pm

VERY solid sessions, Ryan -- yeah, that leg work's gonna leave you sore. Enjoy it!

Good chest day, too!

Thanks man they are STILL sore as shit! lovin it.

05-26-10, 9:47 pm

Back/Rear Delts w/ timk and jeff

WG Pull Down
WUx2
180x10
200x8
220x6 -- x3 negatives

1 Arm DB Rows
85x12
105x10
125x8

HS Low Rows SS Rope Stiff Arm
1ppsx14 // x12
2ppsx12 // x10
2ppsx10 // x10

BB OH Rows
95x15
145x12
195x6 // 145x8 // 95x12

Rear Delt Fly
20x15
20x12
20x12

High Elbow Pull
70x12
90x12

TimK13

05-26-10, 10:18 pm

Good workout little man. Keep pushing, building that foundation for next year. No ones got this 50 weeks out.

Back/Rear Delts w/ timk and jeff

WG Pull Down
WUx2
180x10
200x8
220x6 -- x3 negatives

1 Arm DB Rows
85x12
105x10
125x8

HS Low Rows SS Rope Stiff Arm
1ppsx14 // x12
2ppsx12 // x10
2ppsx10 // x10

BB OH Rows
95x15
145x12
195x6 // 145x8 // 95x12

Rear Delt Fly
20x15
20x12
20x12

High Elbow Pull
70x12
90x12

06-01-10, 5:59 pm

Good workout little man. Keep pushing, building that foundation for next year. No ones got this 50 weeks out.

damn straight

06-01-10, 6:04 pm

Went to the gym today in Myrtle Beach SC. three other guys were lifting and they were all from jersey hahaha

Back

UH BB Rows
135x15
185x12
225x10 // 135x12

HS Wide Grip Rows
1ppsx15
2ppsx12
3ppsx10 // 2ppsx8

UH Lat Pull Down
x12
x10
x8

1 Arm DB Rows
100x10
120x8

Seated Rows
x12
x10
x8

OH Rear Delt Fly
x12
x12

Calves

scals

06-01-10, 7:12 pm

You would go to the gym while on vacation in Myrtle Beach....

... me too! LOL

06-03-10, 12:06 pm

You would go to the gym while on vacation in Myrtle Beach....

... me too! LOL

hahaha yeah think i would go crazy if i didnt lift after eatin all this junk food lol

06-03-10, 12:11 pm

Shoulders / Bi's

Went light today, i need to start from the bottom up with my shoulder training. concentrating a lot more on the full ROM and squeeze over the weight im using

DB Press
30x12
40x10
50x7 // 35x5

HS Shoulder Press
1ppsx12
1.5ppsx10
2ppsx6 // 1ppsx6 negatives

Cable Side Laterals
x10
x10

Fixed Bar Front Raises
30x12
40x10
50x8

DB Side Laterals
10x12
10x10

HS Bicep Curl
WUx20
25x12
50x12
75x8

BB Curls
65x12
75x10

Seated Curls
30x12 WG
30x12 CG

Standing
40x12 WG
40x12 CG

scals

06-03-10, 10:45 pm

Get those delts ready for our session!

Firedrake

06-04-10, 12:13 am

Great work, Ryan -- I sense cannonballs in your future -- some on the shoulders, some on the arms!

06-05-10, 12:06 pm

Get those delts ready for our session!
im tryin....they got smoked from my last session

Great work, Ryan -- I sense cannonballs in your future -- some on the shoulders, some on the arms!

thanks drake. tryinh hard. my shoulders got a long way to go.

06-05-10, 12:11 pm

Legs w/ TimK13

Seated Leg Curl
x15
x12
x10
x10

Leg Press
3ppsx12
4ppsx12
5ppsx10
6ppsx8

Hack Slide
1ppsx12
1ppsx10
1.5ppsx10

SLDL BB
135x12
185x10
225x10

Leg Extension
x20
x20
x20

DONE.

scals

06-05-10, 6:12 pm

Lookin good on the legs brother.

06-06-10, 12:35 pm

Lookin good on the legs brother.

thanks man there getting there.

06-06-10, 12:43 pm

Chest/Tri

Heavy DB's

WUx2
70x12
80x8
60x15

HS Incline Press
50x12
90x10
140x5 // 90x6

Incline Bench Cable Fly
40x15
50x12
60x12

Dip Machine SS V-bar Pushdown
x12 // x12
x10 // x12
x8 // x10

Seated French Press
30x12
40x12
50x10

Rope Pushdowns
60x12
70x10
50x16

scals

06-06-10, 2:50 pm

Strong brother. So whats the deal next week? You back from SC? I will be in town for TTL's show so I am open to training.

06-08-10, 11:52 am

Strong brother. So whats the deal next week? You back from SC? I will be in town for TTL's show so I am open to training.

Ill be back from SC late saturday afternoon. if you want to train sunday or monday in the afteroon im game.

06-08-10, 11:57 am

Back/Rear Delts

Shovel Grip Pull Down
x12
x12
x10
x6

OH BB Rows
135x12
185x10
225x8
155x15

Seated Rows SS Stiff Arm Pull Downs
120x12 // 30x10
160x12 // 40x8
200x8 // 40x8

High Rear Delt Rows
1ppsx20
2ppsx15
2.5ppsx12

Bent Over Cable Rows
30x15
40x12
40x10

Abs

BigAnt

06-08-10, 12:42 pm

Ill be back from SC late saturday afternoon. if you want to train sunday or monday in the afteroon im game.

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

Yo --- want an old man to join in on this party....

"I still got stuff in da basement"

06-09-10, 10:12 am

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

Yo --- want an old man to join in on this party....

"I still got stuff in da basement"

Sounds good to me. any ideas on where to train?

06-10-10, 11:20 am

Shoulders / Tri

DB Press
35x12
45x10
55x6

DB Side Laterals
10x15
15x12
20x8 // 10x8

HS Shoulder Press
1ppsx12
1.5ppsx8
2ppsx5 / 1ppsx8

Cable Side Laterals
x15
x12
x12

Cable Curls
80x14
100x12
120x10
140x8

Seated DB Curls
15x10
20x8
15x10

HS Curls
25x15
50x12
75x8 // 50x8

Calves

06-13-10, 2:08 pm

Legs -- drove 11 hours yesterday

BB Squat
135x10
185x12
225x10
275x6
185x12

Hack Slide
1ppsx10
x8
x8

Leg Extension
x15
x15

Laying Leg Curls
x15
x12
x8
x12

Standing Curl
x12
x12

06-15-10, 5:11 pm

Trained at Greg Longs with my brother Jeff. was an awesome time as always and got to chat a bit with greg and dennis, always good.

Incline BB Press
95x12
135x10
155x8
185x8 PR came the fuck out of no where

Flat Fly
45x12
55x10
60x8 // 35x5

Old School Nautlis Fly / Press machine Superset
80x12 / 12
100x10 / 8
60x15 // 15

CGB BB
135x12
185x8
145x10 // 95x15

Skull Crusher
x8
x12
x12

V-Bar Pushdowns
x12
x10
x20

06-16-10, 9:12 pm

Back

HS High Row
2ppsx12
3ppsx10
4ppsx8

Chins
x10
x8
x7

BB Rows
135x10
135x10
185x10

Seated Rows
120x15
150x12
200x10

Deadlifts
135x12
225x8
225x8 -- no grip left

Hyper Extensions and Rear Delt Fly
x12 // x12
x12 // x10

scals

06-18-10, 4:08 pm

Solid work brother. Keep killin it.

06-18-10, 8:34 pm

Solid work brother. Keep killin it.

oh you know it. someones gotta show you how its done ;)

06-18-10, 8:39 pm

Delts/Traps/Bi's

Seated Smith Press
95x15
135x12
185x6
155x6

Cable Side Laterals
x12
x12
x12

DB Press
40x12
50x6
30x12

DB Side Laterals
20x10
15x12
15x12

HS Shrug SS BB Shrug
x12 // x12
x10 // x12
x12 // x12

EZ Standing Curl
x12CG
x12 WG
x10 CG
x12 WG

Alt DB Curl
x10
x10

Hammer Curl
x12
x10

DONE

scals

06-18-10, 11:13 pm

Oh yea? I'll show you how to train those delts of yours in a few weeks.

06-20-10, 1:47 pm

Oh yea? I'll show you how to train those delts of yours in a few weeks.

bring it!

06-20-10, 1:49 pm

Legs w/ TimK13....one of those days that separates the champions and 2nd place

Cybex Leg Press
2ppsx15
3ppsx15
4ppsx15
5ppsx12
6ppsx10
8ppsx6 // 6ppsx8 // 4ppsx10

Hack Slide
1ppsx10
1ppsx10

Leg Extension
x15
x15
x12
x6 // x6 // x6 // x6

Leg Curl
x15
x12
x10
x10 // x12 // x15

scals

06-20-10, 3:21 pm

bring it!

Consider it brought!

Nice leg day. Cybex Leg Press is nice.

06-21-10, 8:07 pm

Consider it brought!

Nice leg day. Cybex Leg Press is nice.

thanks man, yeah its a good piece of equipment. are you going to the Team U or the Bill Grant Classic? i think there on the same day.

Firedrake

06-21-10, 8:09 pm

Killer work, bro -- I love those dropsets on the leg press!

06-21-10, 8:12 pm

Chest/Tri w/ TimK13

Flat DB Fly
WUx2
45x12
55x11
70x10

Incline DB Press
70x8
75x5 -- dead from fly
50x12

Pec Deck
120x15
180x10
220x9
280x6 // 120x5 holds

Dips SS Cable Fly
BWx12 // x8
BWx10 // x12
BWx10 // x10

Skull Crushers Flat
55x12
65x12
65x10

V-Bar Pushdowns
x12
x10
x10

Rope Kick Backs
x12
x10

06-21-10, 11:57 pm

thanks man, yeah its a good piece of equipment. are you going to the Team U or the Bill Grant Classic? i think there on the same day.

EDIT: There a week apart nvm lol

06-21-10, 11:58 pm

Killer work, bro -- I love those dropsets on the leg press!

Thanks Drake. That one was old man crazy's idea! haha

06-23-10, 3:29 pm

Back/ Rear Delts Alone at Greg Long's Gym

A throw back workout to when i first started training. def need to train back like this every week.

Dead Lifts off floor
135x12
135x12
225x10
275x8
315x5 -- Belt caught my stomach a weird way
225x10
185x12
135x15
(84 reps total)

HS Low Row
1ppsx15
2ppsx12
2.5ppsx8
1ppsx10 // 10

Bent Over Rows -- Messed with my grip on each set, lately ive been feelin it too much in the traps/rear delts. solved that today
135x12
135x12
135x10
135x12

Seated Rows Shovel Grip
100x12
140x10
180x6 -- 120x6

Pull Over Machine
x12
x10
x6 -- x10

High Pulley Nose Pulls
x15
x12
x12

Calves

Was humid as shitttt in the gym but nothing beats that atmosphere . Always pushes me to do more!

scals

06-23-10, 4:06 pm

Great workout brother. I will be at Team U Friday night. The next week I have a big presentation going on so I wont be able to make it back up.

PS Ant dropped the NPC East Coast on me. 10.2.10. I'm pumped. We gotta hit a workout the weekend of the U.

06-24-10, 9:07 pm

06-24-10, 9:11 pm

Delts/Bi's

High Machine Curls
x15
x12
x12
x12

Incline Bench DB Curls
25x12
30x10
30x8 // 20x8

Cable 21's
x21
x21
x21

Seated DB Press
35x15
45x10
55x6
40x12

Upright BB Rows SS Machine Press
45x12 // 70x12
65x12 // 90x8
65x10 // 70x12

DB Side Laterals
15x15
20x12
30x5 // 20x5 // 10x6

Traps

scals

06-24-10, 9:25 pm

You better have a serious talk with those delts. Apologize to them now for what I'm going to make you do to them in a few weeks.

06-27-10, 4:49 pm

You better have a serious talk with those delts. Apologize to them now for what I'm going to make you do to them in a few weeks.

yeah we will see about that sir! haha

06-27-10, 4:52 pm

Legs w/ TimK

BB Squat
135x10 WU
185x12
225x10
275x6
225x10

Laying Leg Curl
x15
x15
x12
x8 // x12

SLDL DB
90x12
90x10
50x13

Standing Leg Curl
50x12
50x12
70x10

Cybex CS Press -- Great for sweep
2ppsx15
3ppsx15
4ppsx15

Leg Extension (1 leg at a time)
x12
x12
x10 -- x15

06-28-10, 8:52 pm

Chest/Tri w/ TimK13

Smith Incline Press
135x15
185x10
225x8
225x3 (bad hand positioning) // 135x8

Slight Incline Fly
40x12
50x10
60x8

Cable Fly SS Dips
x15 // x12
x12 // x10
x12 // x10

DB Skull Crusher
20x12
25x10
20x10

Bent Bar SS OH
x12
x10 // x12
x20 // x10

06-29-10, 7:16 pm

Back/Rear Delts

Shovel Grip Pull Down
x15
x12
x10
x6

OH Rows
135x12
155x12
185x10
225x6 // 135x12

Seated Rows
x15
x12
x12
x10

HS High Row SS PullOver Machine
1ppsx12 // 1ppsx12
2ppsx12 // 1ppsx10
2ppsx10 // 1ppsx8

DB Bent Laterals
15x15
20x12
20x12

Nose Pulls
x15
x12
x8

scals

06-29-10, 8:05 pm

Looking good my brother. But where are the deadlifts???

07-01-10, 6:19 pm

Looking good my brother. But where are the deadlifts???

hhahaha nice once. My hamstrings were still sore as shit from leg day....was a struggle to keep it together for the BB rows. next week ill be deadlifting for sure

07-01-10, 6:23 pm

Delts/Bi's/Traps

Standing BB Press
75x12
95x12
115x8
135x5 // 95x5

1 Arm Leaning Side Laterals
15x15
20x20
25x25 -- BURN BABY BURN

Machine Press
1ppsx12
1.5ppsx7 -- fucken wall 1ppsx8

BB Front Raises
45x12
65x10

Kneeling Cable Curls
x15
x12
x10

Standing BB Curls
45x12
65x10
85x8

Seated Concentration Curls
15x15
20x12
25x10 -- Felt Damn good

BB Shrugs
155x15 -- 155x10
205x12
205x12

Machine Shrugs
1ppsx15
2ppsx15
2ppsx12

Done. Hit the pool

scals

07-01-10, 6:57 pm

We're gonna do some heavy ass side laterals. 25s are warm ups!!!

Firedrake

07-01-10, 7:04 pm

SOlid shoulders! Blow 'em up!

07-05-10, 2:16 pm

We're gonna do some heavy ass side laterals. 25s are warm ups!!!
oh we will see...

SOlid shoulders! Blow 'em up!

thats right! gotta cap these bad boys out

07-05-10, 2:28 pm

Trainin in the basement for a while

Legs
135x15
185x12
225x10
275x9
135x15

Leg Extension
25x25
65x20
90x15
115x15
135x12 // 115x10 // 90x8

SLDL SS Laying Curls
135x15 // 65x15
185x10 // 65x10
185x6 // 65x10 (Grip Failed)

Called it a day...the night before was "eventful" in jersey lol

07-05-10, 2:34 pm

Chest/Tri's in the basement with my brother

BB Flat Bench
95x15
135x12
185x8
225x6
225x4 // 135x9

Incline Powerbench Press SS Flat DB Fly
1.5ppsx15 // 45x12
2ppsx12 // 45x12
3ppsx6 // 45x8

Dips SS Rope Push Downs
BWx10 // x15
BW7 // x12
-- // x12

Laying Skull Crushers
50x14
50x12
50x12

Did some heavy ass presses for me, all felt damn good. Chest and tri's looking BEAST

scals

07-05-10, 5:28 pm

Nice work brother. Get ready for delts Friday morning at FIT!

07-06-10, 1:21 pm

Nice work brother. Get ready for delts Friday morning at FIT!

oh im ready! jsut gotta look up some train station times.

07-06-10, 1:24 pm

Back/ Rear Delts at Greg Longs

Dead Lifts off 2 inch platform
135x12
185x10
225x8
275x6
315x4
365x2

HS High Row
1ppsx12
2pps8
2ppsx7
1ppsx12

OH BB Row
135x12
185x10
135x10

Seated Row
x15
x12
x12
x10

Neutral Grip Pull Ups
x8
x12
x11

Calves

scals

07-06-10, 6:59 pm

Lookin good. Better carb load on Thursday, Friday is goin to be hell. Pre-contest intensity shoulders!

07-09-10, 8:47 am

Lookin good. Better carb load on Thursday, Friday is goin to be hell. Pre-contest intensity shoulders!

hahaha oh i'm ready! had my eggs/potatos/ and peanut butter toast this morning....ready to kill some shit!

07-09-10, 1:44 pm

Trained w/ Scals17 today down at Greg Longs

Delts/Traps/Bi's

Standing BB Press
95x12
115x10
135x8
155x6
145x8 // 95x12

Standing Side Laterals
20x15
25x12
30x8 // 20x8
20x12

Machine Press
x12
x8
x12

DB Shrugs
90x15
100x12
120x8
80x15

Reverse Machine Shrugs SS Reg Machine Shrugs
x15 // x15
x12 // x10
x8 // x8

DB Standing Curls
20x12
25x10
30x10

Seated Preacher Curls
65x10
65x8
45x12

Nautilus High Curls
x12
x8
x15

Real good workout, as always. Very motivating and keeps me reaching for more weight+reps. Hopefully will get to hit up some legs on sunday.

scals

07-09-10, 3:27 pm

Solid work today brother. Big delts for sure. Definitely wanna try to hit some legs Sunday.

07-11-10, 3:26 pm

Solid work today brother. Big delts for sure. Definitely wanna try to hit some legs Sunday.

Oh they were feelin it! my traps really got scorched.

07-11-10, 3:30 pm

Legs Alone in the basement.

Hot as shittttt. Used some different plate combinations to push that extra weight.

Squats
135x10
185x10
235x10
305x4 // 235x4 // 185x6

Plate Loaded Leg Extension
60x100 -- 4 breaks

Power Squats Close Stance
1ppsx12
2ppsx12
2.5ppsx12

Plate Loaded Leg Curls
35x20
60x19
85x7 // 60x13

SLDL
135x12
135x10
135x10

Done! time to go in the pool

scals

07-11-10, 6:26 pm

Solid work on the legs. Sorry we couldnt meet up bro. Didnt get back from Team U til about 330am.

07-12-10, 7:41 pm

Solid work on the legs. Sorry we couldnt meet up bro. Didnt get back from Team U til about 330am.

hahah its all good. thats when i rolled in from a night out with the guys. was surprised how well the workout went

07-12-10, 7:45 pm

Chest/Tri's Alone in the basement

Incline BB Press
135x12
155x8
185x3 // 135x6 -- wasnt feelin this set like the prior ones

Rope Extensions
x20
x15
x12

Dips
BWx12
BW+25x8
BW+25x8

Flat Power Bench Press SS Flat Fly
2ppsx15 // 45x12
2.5ppsx12 // 45x10
3ppsx6 -- 2ppsx10 -- 1ppsx20 // 45x11

DB Kick Back SS Straight Bar Push Downs
x15 // x20
x12 // x20
x12 // x10

Lookin like a bosssss

07-14-10, 7:34 pm

Back -- Disappointing work out but got it done. screwed up my meals somehow

UH BB Rows
135x15
185x12
225x10
275x6 // 225x7 // 135x12

WG Lat Pulldown
x15
x15
x12
x10

Seated Rows CG
x15
x12
x12

Kneeling Rear Delt Machine
x15
x15
x12

Got it done, back was looking good even though i was feeling like shit

scals

07-14-10, 7:34 pm

Didnt look bad. Kill it the next time.

07-16-10, 7:13 pm

Didnt look bad. Kill it the next time.

Still got sore so didnt turn out too bad. def gonna wreck it next time.

07-16-10, 7:17 pm

Shoulders/Bi's in the basement alone

Powertech Shoulder Press SS DB Seated Press
1ppsx15 // 45x12
1.5ppsx9 // 45x9
2ppsx6 // 45x8

Standing Side Laterals, one at a time SS EZ Bar Front Raises
20x20 // 45x12
25x15 // 45x10
15x30 // 45x12

Ez Bar Curl
75x12 WG
75x12 CG
75x12 WG
75x10 CG

Seated Concentration DB Curls - no rest....just back and forth
20x36

Done. Super fast, short and sweet/

EXCITED to go see TimK WRECK the Bill Grant Classic!

07-22-10, 6:56 pm

AIGHT so i took a nice 6 days off to give my body a nice restart. training in about 30 mins and just got in my new shipment of universal sups. stack is gonna look like this

Ultra whey pro 1-2 shakes a day
Animal Nitro 1 pre workout and manybe before bed
Universal Torrent post workout
Uniliver - 6tabs with every non shake meal.

Right now im taking in at least 6 whole food meals a day. The new job is really flexible with eating whenever i want and holds a good schedule for it.

Next thing thats changing is im going to do a Dorian style HIT for 4-6 weeks depending on how i feel. last time after 6 weeks my body was ready for a change after all that constant heavy shit. my hat is off to anyone that can try that way for longer periods of time. also gonna do a 6 day cycle instead of a traditional 7.

day 1 chest - bi
day 2 back - rear delts
day 3 off
day 4 delts - tris
day 5 legs
day 6 off
Repeat.

I'm excited as shit. seeing my dad kick some ass really was like through a gas can on a bonfire for me. plus seeing the other competitors made my dreams seem even more real. i would like to go straight into NPC shows, just cause i want to take the best of the best and not care what they may use to enchance even though i am a natural guy. times ticken time to get big and strong

07-22-10, 8:22 pm

WOW wat a workout! trained chest and bi's with my brother jeff. pushed some BIG ass weight!

BB Flat Bench
WUx2
255x4 PR** 255x3 neg

Incline Powertech Press
WUx1
3ppsx7 -- 3ppsx4 neg

Flat DB Fly
65x8 -- 65x3 neg

**PUMP SET**
Flat Powertech Press
1.5ppsx20

BB Curls
WUx1
115x4 -- 115x2 neg

Kneeling Cable Curls
x10 -- x4 forced reps

*PUMP SET*
High Curls
10x15

GREAT workout. fucken high intensity, screaming at each other it was like training in a dorian video

scals

07-23-10, 4:09 am

Lookin real strong brother. Keep up that intensity. Legs ... ok!!!

07-23-10, 8:37 pm

Lookin real strong brother. Keep up that intensity. Legs ... ok!!!

TIME TO GET BUSY!!! u know im gonna keep that shit up. trained alone tonight at greg longs. was in the corner screamin at myself lololol

07-23-10, 8:46 pm

Back/Rear Delts at Greg Longs
Alone

UH BB Rows
WUx2
275x5 // 225x6 // (135x4 hold and negatives)

1 Arm DB Rows
WUx1
150x5

Chest Supported T-bar Row
WUx1
3px4 // 2px6 // 1px7 neg

HS Low Row
WUx1
2.5ppsx6 // 2ppsx3 neg

Long Cable Nose Pulls
100x15
120x10

Incline Bench Reverse Laterals
15x15
15x7 -- SPENT nothing left in the tank

Calves.

First time in a LONG time that my back was so pumped that i had trouble doing a lift. LOVE this training style. tomorrows an off day.

scals

07-23-10, 10:55 pm

Nice work bro. Building a big back.

07-25-10, 3:46 pm

Nice work bro. Building a big back.

oh man is it torn up bad haha. doing seated presses was killer

07-25-10, 3:57 pm

Delts/Tris - Alone

Front and rear delts are still sore so i focused in on the sides

BB CGB
WUx2
205x5. STONE COLD...felt good without a spotter and hitting it that hard

Powertech Shoulder Press
WUx1
2ppsx5 -- 1ppsx6 neg

Rope Pushdown
WUx1
x6 -- x4 neg

Seated Side Laterals SS Standing
25x8 -- 25x4 // 25x6

Dip Machine
WUx1
3ppsx7 -- 3ppsx5 neg

DONE. Felt good. Better bodies re-opens tomorrow, looking forward to it

07-26-10, 7:24 pm

First day at better bodies new location, was freakin awesome! Ken did a really good job with what he was given. Had a little trouble finding everything but got one hell of a workout in!

Leg Press
2ppsx20
4ppsx15
6ppsx12
7ppsx10
8ppsx8 // 5ppsx10

Leg Extension
135x19
185x12
225x6

Hack Slide -- Wasnt feelin it
1ppsx15
2ppsx8

Seated Leg Curls
x20
x15
x8 // x15

SLDL off of T-bar
1px15
2px12
3px6 -- dunno what happen but it got heavy as shit. Really felt good though, big stretch, hard contraction

Standing Leg Curl
50x15
50x15

Bithes aint got shit!

scals

07-27-10, 1:09 am

Nice. Glad to see BB open again. Gonna have to hit it up with ya soon...

07-27-10, 7:27 pm

Nice. Glad to see BB open again. Gonna have to hit it up with ya soon...

yes we will! but dont drop the plates!!!! SHHHHHH hhahahaha

07-27-10, 7:30 pm

Chest/Bi's at BB alone

Flat DB Press
WUx2
85x8
95x7

Incline Smith Press
WUx1
185x8
225x4 // 135x5 all neg

Pec Deck Fly
WUx1
200x12

Steep Incline Fly
WUx1
40x6

Cable Curl
205x6 -- 205x3 neg

Hammer Curls
WUx1
45x10 PUMPED

BB Curls
75x8 -- 75x2 neg

Calves

Felt awesome! pushin some big consistent weight! cant wait to see what i can do when i got a spotter

07-29-10, 7:22 pm

Back/Rear Delts at BB Alone

Dead Lifts
135x10
225x8
315x7
365x5

V-bar Pull Down
WUx1
220x6 // 180x3 // 120x4 Holds

T-bar WG Rows
WUx1
3ppsx8

HS Seated Low Row
WUx2
2.5ppsx6 -- 2.5ppsx2 neg

Nose Pulls
WUx1
80x12

Seated Rear Delt Pulls
150x8

07-30-10, 7:35 pm

Tri's/Delts Tri's are one of my lacking body parts so im gonna start with them for a couple weeks.

CGB on Smith
WUx2
275x4 // 225x6 // 135x6--neg WOO! no spotter felt good. gettin stronger

Dip Machine
WUx2
3ppsx5

V-Bar Push downs
WUx1
220x5 -- Really bothered my elbows for some reason...

DB Seated Press SS Seated Side Laterals
WUx1
50x8 // 25x10

Side Laterals Run the Rack
30x6 // 20x8 // 15x5 negatives

HS Press SS Machine Side Laterals -- Was dead by now
1.5ppsx6 // x10

Traps

08-02-10, 7:17 pm

Chest/Bi's at BB Alone

BB Flat Bench
WUx2
185x7 --135x5 neg

Incline Fly
WUx1
60x8

HS Incline Press SS Pec Deck Fly
WUx1
1.5ppsx7 // 180x6

EZ Bar Wide Curls
WUx2
115x5 // 95x4 HEAVY WORK

HS Machine Curls (1 arm at a time - then two)
WUx1
50x5 // 50x10

Independent Bicep Curl
80x6

Calves

scals

08-02-10, 8:14 pm

Lookin good brother. Keep pushin it!

08-04-10, 7:40 pm

lookin good brother. Keep pushin it!

all day everyday!

08-04-10, 7:42 pm

Legs at BB HOT as hell

Laying Leg Curl
4 sets

Squats
135x12
225x10
255x7 // 225x5

1 legged Leg Press
1ppsx15
2ppsx12
3ppsx4 neg -- 1ppsx12 ALL neg

Standing Leg Curl
x12
x12

DB SLDL
70x10
110x6

Leg Extension
150x13

Nothin left i was too hot and legs were tremblin.

Firedrake

08-05-10, 2:31 am

Lookin' good, RK -- consistency is your key -- that's good to see in anyone, and you're making things happen each day. O'course -- you have quite an example to follow <grin>.

08-05-10, 7:35 pm

Lookin' good, RK -- consistency is your key -- that's good to see in anyone, and you're making things happen each day. O'course -- you have quite an example to follow <grin>.

thanks for the kind words drake! and i sure do have a good example to follow up on. You should be real proud of your accomplishments, may have not been posting but i was still lurkin around your journey. with the new job its become harder to follow other peoples journeys. but still gettin in in and thats all that matters.