Pizzalamp's Journey: Part 2 [Archive] - Page 16

Pizzalamp

10-02-09, 8:24 am

back and cardio:

wide grip pullups
7 sets of 10
1 set of 8

narrow grip overhand pulldowns
2 sets of:
170 x 12
170 x 10

VBar Pullups
2 sets of:
12
12

Chest supported 2 arm db rows(each rep held for 3 secs in contracted)
60 x 15
60 x 15

Corner TBar Rows
4 plates x 10
6 plates x 10
5 plates x 12

Icarian Machine Rows(neutral grip)
180 x 8
170 x 6
150 x 10

cardio:
40 minute jog on the streets outside

When I grow up I want to be strong like you Grant! Looking great in here as always bro.
lol thanks broc

J-Dawg

10-02-09, 9:02 am

Some real solid workouts in here P. Loving the variety and volume.

shortstack

10-02-09, 9:35 am

Nice work in here Grant. 7 sets of 10 on pullups is no joke. Keep after it brother you're really transforming your physique.

Shortstack

pmug0000

10-02-09, 4:42 pm

6 plates on the t-bars is huge, great job on those. Do give the intervals on an elleptical a try, I've found it a lot easier to switch back and forth between the high and low intensity, easier to gauge heart rate, and just more comfortable in general.

simpleguy

10-02-09, 4:45 pm

hey Grant great to see you still doing your thing... how's life treatin' ya?

Pizzalamp

10-03-09, 8:39 am

Pizzalamp

10-03-09, 8:51 am

sat

weight was up to 184.5 this morning...so thats a 7lb gain since ending my cut

strength has been increasing daily in the gym...lifts are going up...bodyfat seems to be the same or possibly lower on some days

diet has been the same...pre and post workout-carbs and protein, rest of the day protein and good fats...
under 100g of carbs per day on workout days...non workout days-no carbs...

i knew it was possible to gain muscle and weight by not stuffing your face w carbs

woke up and took a 40 minute run on the streets

gonna post some pix later today...

_____________________________________

J-Dawg-thank u for stopping by...im prob gonna drop the volume a bit next week to change tings up

shortstack-thanks...def trying my best to completely transform

pmug-thanks..and im gonna try the eliptical intervals next week

simpleguy-welcome back! life is good for me now

my supplements so far:

one a day mens multi

bcaa/eaa intra workout drink...some days i take the 1 w carbs, other days, i dont

karbolyn post workout...on days i dont think i earned my carbs post workout-i just have a protein shake w no carbs

arginine ethyl ester liquid pre workout
pre workout n.o. product

carnitine analog supp...3 x workout days, 2 x non workout days

eaa supp pre post workout
recovery anabolic matrix supplement...1 x day

milk egg protein 2 x day
whey hydro/iso post workout

rla post workout
bitter melon w high carb meal

metabolism supp 1 w each meal
diff form of it pre cardio

joint supp
efa supp
coral calcium
olive leaf extract

Hoomgar

10-03-09, 6:36 pm

Firedrake

10-04-09, 4:19 pm

Hey, Grant,

I got your new pix up in your folder on Photobucket, but it won't let me change the folder name . . or at least, I can't figure out how. I changed the photos to "Grant" and not Pizzalamp . . .

http://s729.photobucket.com/albums/ww297/firedrake54/Pizzalamp/

Pizzalamp

10-04-09, 6:03 pm

BULKING ABS-ABS ARE STILL HANGING IN WHILE TRYING TO GAIN WEIGHT

THANKS DRAKE FOR POSTING THEM UP FOR ME

I HAD TO TAKE THE PIX IN EITHER BLACK WHITE OR NEGATIVE ON MY CELL CUZ IM SO PASTY

http://i729.photobucket.com/albums/ww297/firedrake54/Pizzalamp/th_GrantOctSerratus1w.jpg

http://i729.photobucket.com/albums/ww297/firedrake54/Pizzalamp/th_GrantOctAbs4w.jpg

http://i729.photobucket.com/albums/ww297/firedrake54/Pizzalamp/th_GrantOctAbs2w.jpg

http://i729.photobucket.com/albums/ww297/firedrake54/Pizzalamp/th_GrantOctAbs1w.jpg

t_mh

10-04-09, 7:21 pm

scals

10-04-09, 9:14 pm

Lookin shredded brother!

pmug0000

10-04-09, 10:57 pm

weak, I thought you'd have an 8-pack! J/k, looking you're looking great

Pizzalamp

10-05-09, 6:36 am

mon
5am-cardio
hiit on treadmill
30 mins of 4.0 for 1 min, then 9.5 for 1 min

abs

bench knee ups superset nautilus machine crunches
3 x 30 into 3 x 30

med ball russ twists superset cable iso palof press
3 x 30 into 3 x 30secs per side

shoulders calves is this afternoon.........................................

Lookin shredded brother!thanks scals...i wouldnt say shredded...more like lean

weak, I thought you'd have an 8-pack! J/k, looking you're looking greatthanks p

looks awesome, man.thanks t

weedlewott

10-05-09, 8:53 am

Good way to start the morning out man. Abs look pretty damned good for gaining weight. Hell yeah.

Mr. Aestheticz

10-05-09, 9:51 am

How Do I Get Abs Like That, I Will Trade You My Bicep Vein :)

Hoomgar

10-05-09, 1:23 pm

This is deserving of major kudos bro, You should recap the whole routine you followed into an article and submit it for possible publishing.

Hg

BULKING ABS-ABS ARE STILL HANGING IN WHILE TRYING TO GAIN WEIGHT

THANKS DRAKE FOR POSTING THEM UP FOR ME

I HAD TO TAKE THE PIX IN EITHER BLACK WHITE OR NEGATIVE ON MY CELL CUZ IM SO PASTY

Lookin good Grant. That is proof of hard work right there. Enjoy it bro, you earned it.

How Do I Get Abs Like That, I Will Trade You My Bicep Vein :)

PL ain't playin brother. His work ethic deserves a second look by all.

Hg

Pizzalamp

10-05-09, 3:47 pm

shoulders and calves!!

seated calf
1 plate x 15
1 plate x 15
2 plate x 15
2 plate x 15
3 plate + 15 x 15
3 plate + 15 x 15

dumbell upright rows superset rope face pulls
20 x 12 into 40 x 12
25 x 12 into 60 x 12
30 x 12 into 70 x 12
30 x 12 into 80 x 12

hammer strength shoulder press superset overhead plate rotations
1 pps x 12 into 25 x 10 rotations per side
2 pps x 12 into 25 x 10 rotations per side
2 pps x 12 into 25 x 10 rotations per side

icarian seated machine laterals
80 x 20
70 x 18
60 x 16
40 x 30

cable laterals across body
30 x 12
30 x 12

dumbell shrugs
65 x 12
80 x 12
105 x 12
120 x 12
120 x 20

stabilty ball
neck work
front hold x 30 secs
back hold x 30 secs
side hold left x 30 secs
side hold right x 30 secs

Good way to start the morning out man. Abs look pretty damned good for gaining weight. Hell yeah.thanks w

How Do I Get Abs Like That, I Will Trade You My Bicep Vein :)
i have the bicep vein too!!!

Lookin good Grant. That is proof of hard work right there. Enjoy it bro, you earned it.

PL ain't playin brother. His work ethic deserves a second look by all.

Hg
thanks hg

Firedrake

10-05-09, 8:58 pm

Great work, Grant! When do we get to see more of the -rest- of you besides the abs?

Pizzalamp

10-05-09, 9:30 pm

Great work, Grant! When do we get to see more of the -rest- of you besides the abs?
lol thats a good question
ill try to take some pics after a workout next week

pmug0000

10-05-09, 11:46 pm

Shoulder and calf session looked good pizza

AZN-BEEF

10-06-09, 1:00 am

nice workouts brother! and looking ripped! keep it up!

Psycho77

10-06-09, 8:22 am

Doing sick work as usual, Grant.

Awesome pics of the abs...I want those!

Pizzalamp

10-06-09, 10:49 am

legs!

single leg press
1 pps x 20
2 pps x 20
3 pps x 20
3 pps x 20 into both legs x 50

kettlebell front squats(kettlebell held on upper chest, elbows downward on chest)
110lb kettle bell x 5
110lb kettlebell x 5
(grip was slipping)

2 65lb kettlebells in each hand
8 reps
8 reps

2 70lb kettlebells in each hand
6 reps
6 reps

2 65lb kettlebells in each hand
8 reps
12 reps

walking lunges w 25lb dumbells
40 steps
40 steps
40 steps
40 steps

swiss ball hamstring curls
15 reps
15 reps
15 reps
15 reps

Shoulder and calf session looked good pizzathanks!

nice workouts brother! and looking ripped! keep it up!thanks u azn...i am trying!

Doing sick work as usual, Grant.

Awesome pics of the abs...I want those!
thanks p

Mr. Aestheticz

10-06-09, 12:20 pm

i have the bicep vein too!!!

I THNK IHAVE TWO THOUGH LOL ;)

Pizzalamp

10-07-09, 6:46 am

wed
cardio
5:10 am
i went to the local track w a buddy and we did 30 minutes of sprint/jog work.Had to be careful not to slip w the rainy weather.

back bis is tonight

I THNK IHAVE TWO THOUGH LOL ;)
i think i do too!

weedlewott

10-07-09, 7:00 am

don't you enjoy running in the rain? This morning would have been even better for me if it didn't become a torrential downpour after about 15 minutes in...

Pizzalamp

10-07-09, 7:19 pm

back bis

wide grip pullups
4 x 20

machine behind back pulldowns
140 x 10
180 x 10
200 x 8
200 x 8

hammer strength 1 arm iso rows
4 pps x 12
4 pps + 10 x 12
2 pps w both hands x 20

chest supported tbars
2 plates x 12
3 plates x 10
3 plates x 10

underhand pulldowns
190 x 10
200 x 10
200 x 10

underhand barbell rows
back was dead at this point
135 x 15
135 x 15
135 x 15

incline dumbell curls
35 x 8
35 x 7 drop to 30 x 6

hercules cable curls
40 x 12
40 x 12

1 arm cable wrist curls
25 x 20
35 x 20
40 x 15/15

reverse cable curls
40 x 12
60 x 12
80 x 10/10

don't you enjoy running in the rain? This morning would have been even better for me if it didn't become a torrential downpour after about 15 minutes in...

before i went out it was super nasty

LittleMan55

10-08-09, 8:59 am

Great work as always Grant!

Good stuff on keeping the abs around... A true sign of the work you put in!

hardworkE

10-08-09, 9:49 am

Some strong T-Bar's in here pizza. Good work!

Pizzalamp

10-08-09, 10:18 am

chest/tris

had a great workout...this week i worked out 4 days in a row-i noticed as long as i got in bed early i felt strong every workout

went lighter today and really focused on the squeeze and stretch-felt strong but still decided to go light

done in about 35 minutes

incline dumbell presses supersetted with pushups on the hanging rings
50 x 15 into 15 hanging ring pushups
70 x 12 into 15 hanging ring pushups
80 x 12 into 15 hanging ring pushups
50 x 20 into 20 hanging ring pushups

flat dumbell presses supersetted with rubber band chest flies
70 x 12 into 25 rubber flies
70 x 12 into 25 rubber flies
45 x 25 into 25 rubber flies
40 x 35 into 35 rubber flies

cable crossovers supersetted with cable decline presses
55 x 12 into 55 x 12
65 x 12 into 65 x 12
75 x 12 into 75 x 12
75 x 12 into 75 x 12

tris:
dips supersetted with overhead rope extensions
25 dips into 50 x 12
25 dips into 50 x 12
15 dips into 45 x 10
15 dips into 35 x 10

bodyweight tricep extensions on bench
8
7

cardio and abs tommorow
shoulders and calves on monday

Great work as always Grant!

Good stuff on keeping the abs around... A true sign of the work you put in!
thanks broc-it took me so long to get em-i dont want to lose em!

Malloy1344

10-08-09, 10:26 am

damn dude, lots of reps! Great workout. Are you in a cutting phase right now?

Pizzalamp

10-08-09, 10:30 am

damn dude, lots of reps! Great workout. Are you in a cutting phase right now?

nope all done cutting!

Pizzalamp

10-08-09, 10:31 am

Some strong T-Bar's in here pizza. Good work!

thank u
its one of my fav back exercises

Mr. Aestheticz

10-08-09, 10:42 am

Simply Solid Grant!!!

Pizzalamp

10-08-09, 10:46 am

Simply Solid Grant!!!

thanks rj! did u ever stop and think that perhaps your intensity is rubbing off on others??...HMMMMMMMMMMMMMMMMM

B Con

10-08-09, 10:48 am

Damn that's a lot of work in 35 min.... great work Grant.... damn

Pizzalamp

10-08-09, 10:50 am

Damn that's a lot of work in 35 min.... great work Grant.... damn

thanks burt
i looked at the clock at the end and i was surprised lol

Mr. Aestheticz

10-08-09, 11:31 am

Damn that's a lot of work in 35 min.... great work Grant.... damn

HMMM HONESTLY NO?

pmug0000

10-08-09, 6:05 pm

I guess I missed a few workouts in here...been insanely busy with school and I just started a second job so I had some catching up to do...looks like you've been kicking ass though. Keep it up

Firedrake

10-08-09, 7:13 pm

Great work, Grant! When do I get to see pix of something BESIDES your abs to put up? *grin* You gotta be lookin' pretty good!

Enforcer

10-08-09, 7:17 pm

"incline dumbell presses supersetted with pushups on the hanging rings"

Interesting bro I like it, def had to stretch the shit out of your chest hitting the pushups on the rings. Great stabilizer too probably

soulspline

10-08-09, 11:49 pm

im back in the loop and alive n kickin! :) great sessions bro
have a great weekend ahead :)

Pizzalamp

10-09-09, 7:26 am

friday cardio and abs
5:15 am
45 mins on the efx

then:

bench knee ups( 4 sets of 30)
into overhead med ball thrusts(4 sets of 30)
into med ball russian twists(4 sets of 30)

HMMM HONESTLY NO????????????????????

I guess I missed a few workouts in here...been insanely busy with school and I just started a second job so I had some catching up to do...looks like you've been kicking ass though. Keep it upthanks p

Great work, Grant! When do I get to see pix of something BESIDES your abs to put up? *grin* You gotta be lookin' pretty good!lol next week ill get a pic

"incline dumbell presses supersetted with pushups on the hanging rings"

Interesting bro I like it, def had to stretch the shit out of your chest hitting the pushups on the rings. Great stabilizer too probablyholy crap an enforcer sighting!!!!! def a great stretch and realy good for the stabilzers

im back in the loop and alive n kickin! :) great sessions bro
have a great weekend ahead :)
nice!!!

Hoomgar

10-09-09, 9:16 am

friday cardio and abs
5:15 am
45 mins on the efx

then:

bench knee ups( 4 sets of 30)
into overhead med ball thrusts(4 sets of 30)
into med ball russian twists(4 sets of 30)

This is why your abs look like they do.

curt_james

10-10-09, 6:09 pm

Awesome workout! I especially like how you crammed all of that work into 35 minutes. Kudos on the intensity.

chest/tris

had a great workout...this week i worked out 4 days in a row-i noticed as long as i got in bed early i felt strong every workout

went lighter today and really focused on the squeeze and stretch-felt strong but still decided to go light

done in about 35 minutes

incline dumbell presses supersetted with pushups on the hanging rings
50 x 15 into 15 hanging ring pushups
70 x 12 into 15 hanging ring pushups
80 x 12 into 15 hanging ring pushups
50 x 20 into 20 hanging ring pushups

flat dumbell presses supersetted with rubber band chest flies
70 x 12 into 25 rubber flies
70 x 12 into 25 rubber flies
45 x 25 into 25 rubber flies
40 x 35 into 35 rubber flies

cable crossovers supersetted with cable decline presses
55 x 12 into 55 x 12
65 x 12 into 65 x 12
75 x 12 into 75 x 12
75 x 12 into 75 x 12

tris:
dips supersetted with overhead rope extensions
25 dips into 50 x 12
25 dips into 50 x 12
15 dips into 45 x 10
15 dips into 35 x 10

bodyweight tricep extensions on bench
8
7

cardio and abs tommorow
shoulders and calves on monday

type-A

10-10-09, 8:16 pm

Havent been on in a while man, but it looks like you've been doing intensely awesome work as usual Pizza. And when I saw that that workout was done in 35 mins I was like oh damn lol.

pmug0000

10-10-09, 9:28 pm

Nasty chest session with those high rep supersets

Phil800101

10-11-09, 1:45 pm

Sick work as usual my man! How is everything Grant?

Pizzalamp

10-12-09, 7:00 am

5:10 am
cardio and abs

hiit
5 min warm up then
25 minutes of:
10.0 mph for 1 minute...followed by 3.0 mph for 1 minute
5 minute cool down at 3.0 mph

then abs:

swiss ball toe touches supersetted w/ bench knee ups
3 sets of 15 into 3 sets of 15

med ball stand ups supersetted w/ overhead med ball thrusts
3 sets of 15 into 3 sets of 15

hanging wipers
3 sets of 15(per side)

delts and biceps is this afternoon...

This is why your abs look like they do.maybe..

Awesome workout! I especially like how you crammed all of that work into 35 minutes. Kudos on the intensity.
thanks curt

Havent been on in a while man, but it looks like you've been doing intensely awesome work as usual Pizza. And when I saw that that workout was done in 35 mins I was like oh damn lol.
thank u type a

Nasty chest session with those high rep supersetschest was sooooore

Sick work as usual my man! How is everything Grant?

thanks phil-things are good-cold here in ct, but good

LittleMan55

10-12-09, 8:53 am

No wonder you are staying crazy lean with sick abs! Thats some solid work right there Grant.

B Con

10-12-09, 10:54 am

Damn running at a 10 mph? That's whats up right there.... INSANE work as always Grant and you are definitely staying diced with that.

Phil800101

10-12-09, 12:26 pm

Solid session there bro, looks like some brutal cardio.

Mizzarler

10-12-09, 12:29 pm

Solid work in here pizza! Your leg days have reps that I can't even count to. Lookin shredded! Great work bro

t_mh

10-12-09, 12:31 pm

nice cardio. bi's and delts coming up should be fun.

Pizzalamp

10-12-09, 3:38 pm

delts and biceps

rope face pulls
90 x 12
100 x 12
100 x 12

smith machine very wide grip upright rows(pull to lower chest only)
95 x 12
95 x 12

leaning dumbell lateral superset cable lateral (across body)
each rep held for 3 secs in contracted w a slow negative
40 x 12 per arm into 40 x 12 per arm
40 x 12 per arm into 40 x 12 per arm

hammer strength press
2 plates and 15 per side
8
8

BICEPS:
strive machine preacher curls
i like this machine how u can set the resistance for diff parts of the movement
70 x 10
70 x 10
70 x 10

very slow chins
2 sets of
10
10

FOREARMS
rope hammer curls
90 x 12
80 x 12
70 x 25

1 arm cable wrist curls
40 x 20
50 x 15
60 x 15/15

1 arm cable reverse wrist curls
40 x 15
40 x 15
40 x 15

legs and cardio tommorow

No wonder you are staying crazy lean with sick abs! Thats some solid work right there Grant.thank u!

Damn running at a 10 mph? That's whats up right there.... INSANE work as always Grant and you are definitely staying diced with that.
i just gotta keep the abs...just gotta

Solid session there bro, looks like some brutal cardio.
brutal but fun

Solid work in here pizza! Your leg days have reps that I can't even count to. Lookin shredded! Great work broand your leg days have weights that i cant even pick up!!

nice cardio. bi's and delts coming up should be fun.it was a good workout!

AZN-BEEF

10-12-09, 9:56 pm

nice workout! keep it up

t_mh

10-12-09, 10:41 pm

it was a good workout!

Looks like it. You even threw in forearms. Sweet.

soulspline

10-12-09, 11:40 pm

solid work bro nice

Firedrake

10-13-09, 12:16 am

GREAT stuff, Grant! Your workouts are always entertaining to read!

Themostocles

10-13-09, 1:48 am

Mmmmmm, pump time.... lol

Phil800101

10-13-09, 1:27 pm

Awesome session Grant! Looks nice and intense.

type-A

10-13-09, 4:38 pm

Nice workout pizza, I like the slow negatives, that shit must have burned!

weedlewott

10-13-09, 4:42 pm

ow... dude... that's a serious workout up there. 3 sec contraction at the top and a slow negative? Brutal.

Pizzalamp

10-13-09, 6:02 pm

legs and cardioooooo

smith machine split squats
135 x 20 per leg
135 x 20 per leg
135 x 20 per leg

leg press superset walking lunges
5 pps x 50 into 40 steps
5 pps x 50 into 40 steps
5 pps x 50 into 40 steps

swiss ball single leg hamstring curls superset double leg ham curls on the ball
15 per leg into 15
15 per leg into 15
15 per leg into 15
15 per leg into 15

30 mins on eliptical

nice workout! keep it upthanks!

Looks like it. You even threw in forearms. Sweet.had to!

solid work bro nicethank u soullllll

GREAT stuff, Grant! Your workouts are always entertaining to read!gotta train outside the box

Mmmmmm, pump time.... lolyes!

Awesome session Grant! Looks nice and intense.it wore me out big time for the rest of the day

Nice workout pizza, I like the slow negatives, that shit must have burned!lke an inferno

ow... dude... that's a serious workout up there. 3 sec contraction at the top and a slow negative? Brutal.yes sir

Themostocles

10-14-09, 1:18 am

Thats some serious volume to toast those legs! Time to freefall on to the toilet!

Pizzalamp

10-14-09, 6:51 am

wed
5:15 am
cardio and light abs

hiit
5 min warm up then:
1 min at 9.8 mph
1 min at 3.0 mph
repeated 12 times
cool down for 5 mins at 2.8 mph

abs:
incline bench reverse crunch
2 x 12
nautilus machine crunches
2 x 12
med ball russ twists
2 x 12 per side

chest tris is tommorow

Thats some serious volume to toast those legs! Time to freefall on to the toilet!
lol thats too funny

Mr. Aestheticz

10-14-09, 12:15 pm

Secret To Shreddedness!!!

Hoomgar

10-14-09, 12:39 pm

Secret To Shreddedness!!!

PL is the man to watch that's for sure.

Phil800101

10-14-09, 2:21 pm

Outstanding sessions there Grant, nice work! You sir, are a madman.

pmug0000

10-14-09, 11:16 pm

legs and cardioooooo
leg press superset walking lunges
5 pps x 50 into 40 steps
5 pps x 50 into 40 steps
5 pps x 50 into 40 steps

That is fuckin crazy! I'm impressed you could walk after sets of 50 with 5 plates let alone do walking lunges!

Pizzalamp

10-15-09, 8:43 pm

chest/tris/cardio

50 pushups

incline barbell press
135 x 25
185 x 12
225 x 8
drop to 195 x 8
drop to 185 x 7
drop to 135 x 12

neutral grip dumbell floor press superset bosu ball pushups
100 x 7 ss 15 bosu pushups
80 x 8 ss 15 bosu pushups
50 x 15 ss 15 bosu pushups

cable crossover superset dive bomber pushups
50 x 12 int0 15 dive bombers
45 x 12 into 15 dive bombers
30 x 15 into 15 dive bombers

incline dumbell flies superset dove tail pushups
90 x 10 into 10 dove tails
90 x 10 into 10 dove tails
80 x 10 into 10 dove tails

tris
vbar pushdowns
3 sets of 12-15

weighted dips ss med ball diamond pushups
+45lbs
3 x 12 into 3 x 5

cardio
20 mins on eliptical

Secret To Shreddedness!!!yes!

PL is the man to watch that's for sure.just a man not the man

Outstanding sessions there Grant, nice work! You sir, are a madman.
no madman here just a man

That is fuckin crazy! I'm impressed you could walk after sets of 50 with 5 plates let alone do walking lunges!note the non weighted lunges lol

Themostocles

10-16-09, 1:30 am

Get some butter, he has to be toast!

soulspline

10-16-09, 1:52 am

chest/tris/cardio

50 pushups

incline barbell press
135 x 25
185 x 12
225 x 8
drop to 195 x 8
drop to 185 x 7
drop to 135 x 12

neutral grip dumbell floor press superset bosu ball pushups
100 x 7 ss 15 bosu pushups
80 x 8 ss 15 bosu pushups
50 x 15 ss 15 bosu pushups

cable crossover superset dive bomber pushups
50 x 12 int0 15 dive bombers
45 x 12 into 15 dive bombers
30 x 15 into 15 dive bombers

incline dumbell flies superset dove tail pushups
90 x 10 into 10 dove tails
90 x 10 into 10 dove tails
80 x 10 into 10 dove tails

tris
vbar pushdowns
3 sets of 12-15

weighted dips ss med ball diamond pushups
+45lbs
3 x 12 into 3 x 5

cardio
20 mins on eliptical

yes!

just a man not the man

no madman here just a man
note the non weighted lunges lol

insane bro! great sessions! :)

Pizzalamp

10-16-09, 9:24 am

back abs and calves is this afternoon w cardio afterwards

Get some butter, he has to be toast!
for sure...that workout wiped me out hard

insane bro! great sessions! :)
thanks!

Phil800101

10-16-09, 2:28 pm

Killer session Grant! Supersets and dropsets FTW!

Pizzalamp

10-16-09, 5:27 pm

back and cardio

wide grip pullups
5 sets of 15

seated cable rows
150 x 10
180 x 10
220 x 10
240 x 8
230 x 10

vbar pullups
5 sets of 12

bent over long bar cable rows-underhand grip
180 x 12
220 x 12
250 x 12
280 x 12
stack x 15

dumbell shrugs
60 x 15
70 x 15
90 x 15
115 x 15
115 x 15

cardio:
20 mins of hiit
1 min at 3.0mph...1 min at 9.5 mph
then 10 mins of 3.0 mph

Killer session Grant! Supersets and dropsets FTW!
yes sirrrrrrrrrrrr

Phil800101

10-16-09, 7:02 pm

Solid session Pizza my man! Looking strong.

Pizzalamp

10-17-09, 9:07 am

off for the weekend
cardio mon am
delts calves in afternoon on mon

Solid session Pizza my man! Looking strong.

thanks phil!

Phil800101

10-18-09, 1:09 pm

Hope you're enjoying the weekend off bro! You've earned it.

Themostocles

10-19-09, 3:07 am

Hop eyou had a great weekend

Pizzalamp

10-19-09, 3:50 pm

mon morning
5:00 am hiit cardio for 30 mins...1 min at 3 mph, then 1 min at 9.7 mph...repeated 13 times

abs
bench knee ups superset swiss ball crunches
4 x 50 into 4 x 50

hanging wipers superset med ball russ twists
4 x 20 into 4 x 4 x 20

__________________________________________________ _____
mon afternoon
delts and light traps

rope face pulls superset hammer strength press
50 x 12 into 1 pps x 10 warm ups
80 x 12 into 1 pps+25 x 10 warm ups
130 x 12 into 1 pps+35 x 10 warm ups

150 x 12 into 2 pps+35 x 8
then 2 light sets on the face pulls and presses for 20 reps

smith machine wide grip upright rows-strict
135 x 10
135 x 20

cable across body laterals
50 x 12
50 x 12

side dumbell laterals
25 x 30
25 x 30

scapiton raises
2 x 25

incline bench shrugs
50 x 15
60 x 15
80 x 15
80 x 15

seated db shrugs
80 x 15
90 x 15
100 x 20
100 x 25

lying weighted neck lifts w 10 lbs
3 x 12

Hope you're enjoying the weekend off bro! You've earned it.

Hop eyou had a great weekendthanks guys
the rest was great

Themostocles

10-20-09, 2:44 am

Scaption raises?

Psycho77

10-20-09, 9:41 am

Scaption raises?

x2. Gotta Goggle that sometime.

Nice work on delts, Pizza!

Pizzalamp

10-20-09, 10:53 am

legs

real good workout today
felt strong on everything-crazy stamina-more than usual-dunno what was going on lol

smith machine split squats
135-20 per leg
185-20 per leg
225-20 per leg
135-20 per leg alternating back and forth

barbell squats-very deep-non locking
135-20
185-15
225-15

leg press superset swiss ball hamstring curls
4 pps x 30 into 15 ball curls
5pps x 30 into 15 ball curls
5 pps x 30 into 15 ball curls

no cardio after-legs feel like jello

back bis is tommorow

__________________________________________________ ____
T and psycho-thanks for checking in guys
sc. raises are a great prehab move

hardworkE

10-20-09, 11:15 am

Nothing is better than getting into the gym, lifting that first weight and feeling completely comfortably, focused, and strong. Great leg workout pizza

Pizzalamp

10-20-09, 12:38 pm

Nothing is better than getting into the gym, lifting that first weight and feeling completely comfortably, focused, and strong. Great leg workout pizza

most def the mmc was there today...thanks for checking in h

Phil800101

10-20-09, 2:21 pm

Awesome work as always Grant! Hitting it nice and intense, good stuff. Keep it up bro!

t_mh

10-20-09, 2:40 pm

Looks great. Those split squats are rough.

Mizzarler

10-20-09, 3:54 pm

Sweet leg day P. When are you gonna try that 7pps for 70? lol

AZN-BEEF

10-20-09, 5:30 pm

Sweet leg day P. When are you gonna try that 7pps for 70? lol

X2! keep it up

Themostocles

10-21-09, 1:57 am

I wish I had your legs!

Psycho77

10-21-09, 6:10 am

Pizzalamp

10-21-09, 7:11 am

wed
5:15 am cardio
35 min run through the streets
got attacked halfway through the run by a crazy dog that came running at me out of someones yard! luckily i yelled at the top of my lungs at it and i sprinted away from the thing...it got startled at first but i out ran it!

back bis is tonight

Thanks Phil for all your support-u rock!

Looks great. Those split squats are rough.they r...when i do em i go super slow and all the way down until my knee is just about to touch the floor

Sweet leg day P. When are you gonna try that 7pps for 70? lol
hahah no thank u

X2! keep it upthanks!

I wish I had your legs!
r u sure? theyre very pasty

Awesome leg workout, Pizza. Don't you wish every workout was this goodx2

Themostocles

10-21-09, 7:12 am

r u sure? theyre very pasty

LOL, Im irish. I make fish bellies look tan

Mr. Aestheticz

10-21-09, 12:09 pm

got attacked halfway through the run by a crazy dog that came running at me out of someones yard! luckily i yelled at the top of my lungs at it and i sprinted away from the thing

LLMMFFFAAOOO!!!!

Phil800101

10-21-09, 1:08 pm

Cardio sucks. That's what that dog was trying to tell you.

You're welcome bro!

Pizzalamp

10-21-09, 8:51 pm

BACK/BIS

WIDE GRIP PULLUPS
i tried for the 1st time doing the pullups on a long overhead bar instead of the curved handles u see on top of the cable stations
I liked how the pullups felt on this a lot.
4 sets of 20
1 set of 15

Light deadlifts
135 x 20
185 x 20
225 x 20

Chest supported TBar Row
2 plates x 12
3 plates x 12
3 plates+quarter x 8

Seated Cable Rows
200 x 10
240 x 10
270 x 8
280 x 6

Wide Pulldowns
220 x 10
240 x 8
260 x 5

Behind Back Pulldowns
100 x 15
80 x 25

Bis
Cable curls
3 sets of 15, 12, 10

Concentration Curls
2 sets of 12 per arm

Forearms
Cable wrist curls
3 x 20
Cable Reverse wrist curls
3 x 20

LOL, Im irish. I make fish bellies look tanhaha

LLMMFFFAAOOO!!!!hmmmmmmmm

Cardio sucks. That's what that dog was trying to tell you.

You're welcome bro!
lol thats too funny

Firedrake

10-21-09, 8:56 pm

Real nice work, Grant -- isn't it amazing how just changing hand or handle position can make things feel different?

Themostocles

10-21-09, 11:04 pm

got attacked halfway through the run by a crazy dog that came running at me out of someones yard! luckily i yelled at the top of my lungs at it and i sprinted away from the thing...it got startled at first but i out ran it!

Who let the dogs out!

Way to destroy those pulling muscles! Awesome work Grant

pmug0000

10-21-09, 11:21 pm

Nice job on the back and legs. Those split squats are getting crazy!

scals

10-22-09, 6:03 pm

Great back work Pizza. Gettin wide!

hardworkE

10-22-09, 7:22 pm

Nice back session man, high rep deads are looking good!

AZN-BEEF

10-22-09, 9:03 pm

solid work!

strong chest supported t-bars! and pull downs with 260 toward the end is really beastly!

Pizzalamp

10-22-09, 9:06 pm

changed it up a bit for chest tris today
next week wil be heavy weights low reps..this week has been light weight kinda high reps

incline dumbell press
1 set of 100 reps w 60lbs
took me 4-5 sets of 20-25 reps with about 10 secs rest in between sets

pushups
400 total pushups
14 sets of 25
took about 15-30 secs rest in between sets
25
25
25
25
25
25
25
25
25
25
25
25
25 feet up on bench
25 feet up on bench
25 feet up on bench
25 feet up on bench
25 feet up on bench
25 feet up on bench

pec deck superset swiss ball pushups(hands on ball)
250 x 10 into 10 ball pushups
230 x 10 into 10 ball pushups
180 x 12 into 10 ball pushups

tris
bench dips(feet on swiss ball) superset d.b. kickbacks
20 dips into 25 x 20
20 dips into 30 x 20
20 dips into 30 x 20

cardio
20 mins hiit on treadmill

____________________________
thanks drake!

Nice job on the back and legs. Those split squats are getting crazy!thanks

Great back work Pizza. Gettin wide!just gotta

Nice back session man, high rep deads are looking good!
thanks

Young&Hungry

10-22-09, 9:23 pm

got attacked halfway through the run by a crazy dog that came running at me out of someones yard! luckily i yelled at the top of my lungs at it and i sprinted away from the thing...it got startled at first but i out ran it!

We all know it was a chihuahua, but I won't let the truth get in the way of a good story :)

Pizzalamp

10-22-09, 9:47 pm

We all know it was a chihuahua, but I won't let the truth get in the way of a good story :)

haha

pmug0000

10-22-09, 11:44 pm

That is a lot of pushups! 100 reps w/ 60s is fuckin crazy too!

Mizzarler

10-22-09, 11:52 pm

Offically sigged again!

Themostocles

10-23-09, 2:20 am

Damn, my arms would fall off after that!

Pizzalamp

10-23-09, 9:13 am

changed it up a bit for chest tris today
next week wil be heavy weights low reps..this week has been light weight kinda high reps

incline dumbell press
1 set of 100 reps w 60lbs
took me 4-5 sets of 20-25 reps with about 10 secs rest in between sets

pushups
400 total pushups
14 sets of 25
took about 15-30 secs rest in between sets
25
25
25
25
25
25
25
25
25
25
25
25
25 feet up on bench
25 feet up on bench
25 feet up on bench
25 feet up on bench
25 feet up on bench
25 feet up on bench

pec deck superset swiss ball pushups(hands on ball)
250 x 10 into 10 ball pushups
230 x 10 into 10 ball pushups
180 x 12 into 10 ball pushups

tris
bench dips(feet on swiss ball) superset d.b. kickbacks
20 dips into 25 x 20
20 dips into 30 x 20
20 dips into 30 x 20

cardio
20 mins hiit on treadmill

forgot to add i did abs before the cardio yesterday

bench knee up ss ab wheel rolls
2 x 30 into 2 x 30

hanging wipers
2 x 20

[QUOTE=pmug0000;829526]That is a lot of pushups! 100 reps w/ 60s is fuckin crazy too!100 reps spread over a few rest pause sets...but thank u

Offically sigged again![/QUOTE
MIZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZY

[QUOTE=Themostocles;829573]Damn, my arms would fall off after that!I DISAGREE

Hoomgar

10-23-09, 9:29 am

weedlewott

10-23-09, 10:15 am

That's a lot of Push Ups... I mean, just a lot. It doesn't even make sense.

Hoomgar

10-23-09, 10:31 am

That's a lot of Push Ups... I mean, just a lot. It doesn't even make sense.

LOL! I can tell you haven't met the Pizza man in person yet bro.

weedlewott

10-23-09, 10:32 am

LOL! I can tell you haven't met the Pizza man in person yet bro.

You are correct. I haven't met anyone on this Forum except for pumpthegrunt in person. Ha.

Firedrake

10-23-09, 5:02 pm

"kinda high reps" he says . . . sheesh!

NickSP

10-23-09, 5:48 pm

changed it up a bit for chest tris today
next week wil be heavy weights low reps..this week has been light weight kinda high reps

incline dumbell press
1 set of 100 reps w 60lbs
took me 4-5 sets of 20-25 reps with about 10 secs rest in between sets

pushups
400 total pushups
14 sets of 25
took about 15-30 secs rest in between sets
25
25
25
25
25
25
25
25
25
25
25
25
25 feet up on bench
25 feet up on bench
25 feet up on bench
25 feet up on bench
25 feet up on bench
25 feet up on bench

pec deck superset swiss ball pushups(hands on ball)
250 x 10 into 10 ball pushups
230 x 10 into 10 ball pushups
180 x 12 into 10 ball pushups

tris
bench dips(feet on swiss ball) superset d.b. kickbacks
20 dips into 25 x 20
20 dips into 30 x 20
20 dips into 30 x 20

cardio
20 mins hiit on treadmill

Grant, Grant, Grant, it's workouts like this that make me think there's gotta be something wrong with you psychologically lol some sick stuff, but I bet the pump was unbelievable

Phil800101

10-24-09, 5:39 am

Outstanding work bro! Crazy volume, as usual.

Pizzalamp

10-24-09, 9:44 am

sat
running outside for 30 minutes in the nasty rain
up lots of hills and 1 all out sprint across a busy highway onramp...got the adrenaline flowing

off tommorow
back in the gym on monday

You mad man! I love it! Looking better all the time PL.thanks mark

That's a lot of Push Ups... I mean, just a lot. It doesn't even make sense.i love pushups...back in the day before i lifted weights seriously i would do 1000 pushups in an hour...im sure i could still do it...maybe i will try a few weeks down the road

LOL! I can tell you haven't met the Pizza man in person yet bro.
true-u havent lived until youve met the pastiest dude in ct

You are correct. I haven't met anyone on this Forum except for pumpthegrunt in person. Ha.hmmmmmmmmmm

"kinda high reps" he says . . . sheesh!
kinda-perhaps high maybe??

Grant, Grant, Grant, it's workouts like this that make me think there's gotta be something wrong with you psychologically lol some sick stuff, but I bet the pump was unbelievable
it was pumptastic as the advanced bodybuilders say

Outstanding work bro! Crazy volume, as usual.thanks phil-low volume next week

Chase "BIG COUNTRY" Browning

10-24-09, 5:35 pm

Lots of volume in here brother. Count me in.

Phil800101

10-25-09, 12:40 pm

You and your "human Frogger" cardio...lol.

t_mh

10-25-09, 7:08 pm

man that is a ton of pushups. Awesome.

Pizzalamp

10-26-09, 6:07 am

4:45 am cardio outside
30 min fast run through the hills , bleacher steps at the high school track, and streets

chest and bis and calves today...

Lots of volume in here brother. Count me in.nice...thanks man

You and your "human Frogger" cardio...lol.lol

man that is a ton of pushups. Awesome.oh yes

weedlewott

10-26-09, 10:41 am

Nice cardio session. I should look into something like that. It sounds like fun.

Psycho77

10-26-09, 11:35 am

changed it up a bit for chest tris today
next week wil be heavy weights low reps..this week has been light weight kinda high reps

incline dumbell press
1 set of 100 reps w 60lbs
took me 4-5 sets of 20-25 reps with about 10 secs rest in between sets

pushups
400 total pushups
14 sets of 25
took about 15-30 secs rest in between sets
25
25
25
25
25
25
25
25
25
25
25
25
25 feet up on bench
25 feet up on bench
25 feet up on bench
25 feet up on bench
25 feet up on bench
25 feet up on bench

pec deck superset swiss ball pushups(hands on ball)
250 x 10 into 10 ball pushups
230 x 10 into 10 ball pushups
180 x 12 into 10 ball pushups

tris
bench dips(feet on swiss ball) superset d.b. kickbacks
20 dips into 25 x 20
20 dips into 30 x 20
20 dips into 30 x 20

cardio
20 mins hiit on treadmill

Jeez, you don't do anything easy now, do you?

Nice work on this and the other sessions. Grant. Sucks about being chased by that dog, but you outran it so its cool. This is one reason why i bring a baseball bat when i go running or walking early in the morning.

scals

10-26-09, 1:47 pm

Wow thats a shit load of push ups

Phil800101

10-26-09, 2:42 pm

Bleacher runs are brutal.

Pizzalamp

10-26-09, 7:55 pm

chest/bis

bench press
paused at bottom of each rep for 2 secs
225 x 5
225 x 5
225 x 5

incline barbell press
paused at bottom of each rep for 2 secs
225 x 5
225 x 5
225 x 5

chest dips weighted
+90lbs x 5
+90lbs x 5
+90lbs x 5

pec deck
2 sets of 12

bis:

alt dumbell curls
45 x 8 per arm
45 x 8 per arm

barbell drag curls
95 x 12
95 x 10

dumbell concentration curls
30 x 10
30 x 8

machine curls
2 sets of 14, 15

legs is tommorow

Nice cardio session. I should look into something like that. It sounds like fun.beats running on the tread for sure

Jeez, you don't do anything easy now, do you?

Nice work on this and the other sessions. Grant. Sucks about being chased by that dog, but you outran it so its cool. This is one reason why i bring a baseball bat when i go running or walking early in the morning.thanks p...woah...thats wild w the bat

Wow thats a shit load of push upsyes sir

Bleacher runs are brutal.
x2

Chase "BIG COUNTRY" Browning

10-26-09, 8:14 pm

Strong pressin'. Pause reps on incline... I'll pass. haha

pmug0000

10-26-09, 11:28 pm

Those 2 sec. pauses make the bench presses about 10x harder, great work

Enforcer

10-26-09, 11:33 pm

Those 2 sec. pauses make the bench presses about 10x harder, great work

I couldnt agree more bro, I have thrown those into my routine from time to time and it fuckin kills ur chest. Nothing liek pressing dead weight off your chest. Gives a great stretch and can also help improve your numbers as well.

t_mh

10-27-09, 12:09 am

Awesome inclines. Even without the pause that's heavy.

Firedrake

10-27-09, 12:36 am

Beautiful work! I gotta step up my dips, it seems, to catch up with you . . .

. . . I haven't done bleacher runs since high school . . . those I used to do wearing leg weights and a sauna suit, trying to make weight for wrestling! (Ah, memories -- yeah, right)

Themostocles

10-27-09, 1:05 am

Damn Pizza, that is some genius work to fry your chest with

Phil800101

10-27-09, 4:17 am

Awesome work bro! Those pauses had to be brutal as all hell.

hardworkE

10-27-09, 9:31 am

Great chest/bi workout P

Pizzalamp

10-27-09, 10:50 am

LEGS

BARBELL SQUATS
ASS TO GROUND, PAUSED AT BOTTOM FOR 2 SECS
135 X 15
135 X 15
185 X 15
225 X 15

ROMANIAN BARBELL DEADLIFTS
135 X 12
185 X 12
225 X 12
315 X 12
135 X 30

WALKING KETTLEBELL LUNGES...40 STEPS EACH WAY
+40LB KETTLEBELL IN EACH HAND
3 SETS OF 40 STEPS

SUPERSETTED WITH:

SINGLE LEG SWISS BALL HAMSTRING CURLS
3 SETS OF 12 PER LEG

Strong pressin'. Pause reps on incline... I'll pass. hahathey tore up my chest for sure

Those 2 sec. pauses make the bench presses about 10x harder, great workagreed...225 never felt so heavy

I couldnt agree more bro, I have thrown those into my routine from time to time and it fuckin kills ur chest. Nothing liek pressing dead weight off your chest. Gives a great stretch and can also help improve your numbers as well.def agree...thanks for stopping by enforcer

Awesome inclines. Even without the pause that's heavy.thanks t

Beautiful work! I gotta step up my dips, it seems, to catch up with you . . .

. . . I haven't done bleacher runs since high school . . . those I used to do wearing leg weights and a sauna suit, trying to make weight for wrestling! (Ah, memories -- yeah, right)i love dips for chest...u get such a painful feeling in the chest and the pump is nuts...thats crazy w the wrestling lol

Damn Pizza, that is some genius work to fry your chest with
thanks!

Awesome work bro! Those pauses had to be brutal as all hell.very brutal ...and my chest is sore to touch today

Great chest/bi workout P

weedlewott

10-27-09, 1:27 pm

Ooooh.... All caps. Someone must've been pumped.. Excellent numbers man. I'm learning you don't do anything less than 200%. Good stuff.

Phil800101

10-27-09, 1:44 pm

Sick wheels session my man! No doubt you're going to be feeling that for a few days.

Themostocles

10-28-09, 1:51 am

Sick wheels session my man! No doubt you're going to be feeling that for a few days.

Mine hurt just reading it!

Pizzalamp

10-28-09, 6:09 am

wed
5:10 am
40 minute run in the rain outside

Ooooh.... All caps. Someone must've been pumped.. Excellent numbers man. I'm learning you don't do anything less than 200%. Good stuff.
thank u w

Sick wheels session my man! No doubt you're going to be feeling that for a few days.
im sure i will!

Mine hurt just reading it!

mine too!!

Hoomgar

10-28-09, 9:37 am

wed
5:10 am
40 minute run in the rain outside

Now that's dedication. Or just plum crazy! :)

B Con

10-28-09, 10:41 am

Running in the rain? The madness never ends in here....

That's all its done the past few days is rain and rain like hell. Great work Grant

weedlewott

10-28-09, 11:23 am

wed
5:10 am
40 minute run in the rain outside

I ran in the rain when I first got home. Just because I missed it so much when I was deployed. Ha.

LittleMan55

10-28-09, 11:26 am

Those pause squats are killer! Running in the rain FTW

type-A

10-28-09, 8:13 pm

I havent been on in a while pizza, but it looks like the crazy workouts have been goin as they always do, lovin the last few sessions there.

Big C

10-28-09, 9:45 pm

Lookin real nice in here still bro......what's new man?

U switch up your diet or training or anything?

Pizzalamp

10-28-09, 9:50 pm

diet today:
pretty much the same everyday...maybe 1 day ill have chicken instead of steak, or ground beef instead of steak etc etc

1)post cardio:40g mlk n egg, 1tbsp mac nut oil
2)6 omega eggs w spinnach
3)10 oz chicken w green beans and 2tbsp natty pb
4)10 oz chicken w green beans and 1/3 cup almonds
5)40g milk n egg w 1tbsp mac nut oil
6)12 oz homemade healthy sloppy joes w broccoli

Now that's dedication. Or just plum crazy! :)prob just plu crazy...i was getting in my car all set to go to the gym to use the tread and for some reason i just had an urge to go running in the rain???

Running in the rain? The madness never ends in here....

That's all its done the past few days is rain and rain like hell. Great work Grantthanks burt...yeah its been rainy here too past few days...very hard to get up in morning w the weather like it is

I ran in the rain when I first got home. Just because I missed it so much when I was deployed. Ha.lol

Those pause squats are killer! Running in the rain FTW
those killed me...i so wanted to stop in the middle of em but just kept going

I havent been on in a while pizza, but it looks like the crazy workouts have been goin as they always do, lovin the last few sessions there.thanks man

soulspline

10-29-09, 4:12 am

soulspline

10-29-09, 4:12 am

wed
5:10 am
40 minute run in the rain outside

thank u w

im sure i will!

mine too!!

insane :) i love runnin in the rain aswell :) nice bro

Phil800101

10-29-09, 1:07 pm

Running in the rain, now that's dedication right there.

Chase "BIG COUNTRY" Browning

10-29-09, 1:09 pm

Diets lookin good bro. Sloppy joes and broccolli(steamed?) sounds amazing.

ironshaolin

10-29-09, 1:38 pm

whats up dude, how's things? its all about the rain running, when we test my students for junior black belt, they have to do 4 runs with me at the park, everytime it rains they all whine, I love it cools you down when you get hot.

Pizzalamp

10-29-09, 8:48 pm

back and cardioooooooo

wide grip pullups
2 sets of 20
2 sets of 15
1 set of 12

rope face pulls superset vbar chins
120 x 12 into 12 vbar chins
140 x 12 into 12 vbar chins
150 x 12 into 12 vbar chins
100 x 20 into 12 vbar chins

bent over barbell rows superset standing low rope rows
135 x 10 into 180 x 10
185 x 8 into 190 x 10
185 x 8 into 190 x 10

********kept the barbell rows light---im trying to really fix my form and i tried a new grip today...inside shoulder width grip, double overhand...body bent over at 45 degree angle...i can never quite get the form down on these rows...i may eventually drop bent over barbell rows-ive never been a fan of em

icarian machine rows wide overhand grip
180 x 10
160 x 10
140 x 10

dumbell pullovers
105 x 10
105 x 10

20 mins hiit on tread after

insane :) i love runnin in the rain aswell :) nice brothanks!

Running in the rain, now that's dedication right there.or just ocd

Diets lookin good bro. Sloppy joes and broccolli(steamed?) sounds amazing.steamed? i wish...the broccoli was frozen and i ran some hot water over it lol
but the joes were amazing

whats up dude, how's things? its all about the rain running, when we test my students for junior black belt, they have to do 4 runs with me at the park, everytime it rains they all whine, I love it cools you down when you get hot.
nice!!!

ironshaolin

10-29-09, 8:58 pm

Chase "BIG COUNTRY" Browning

10-29-09, 9:03 pm

Don't drop the BB Rows. Just keep it light and focus on your form. I never really go that heavy on them. I mean you have to have a very strong back/core to keep good form with heavy weight on BB Rows, so don't get discouraged with lighter weights. Think of the guys you doin halfass reps with 315, and compare your back to theirs. haha

Pizzalamp

10-29-09, 9:03 pm

Nice workout there dude, you're getting alot of pullups! What did you do to bring your pullups up so much? I've never been able to get my reps above 12, unless I'm doing kipping pullups. You're bangin out 2 sets of 20 in a row which is pretty impressive. I did a workout today on gymnastic rings with pullups, I was able to get 12 my first set, then only 8 on the next, so I'd like to see what you did to getting high numbers for multiple sets.

with the pullups i just practiced them every back workout and kept trying to get higher reps...plus its easy to get high rep pullups now since im much lighter
the g rings are great-i love doing pushups on em

Pizzalamp

10-29-09, 9:04 pm

pmug0000

10-29-09, 11:49 pm

Gooooood back workout pizza. Oddly enough I started to feel BB rows much better once I STOPPED being so strict with form. Maybe just try doing the movement however it feels naturally to you, and just focus on pulling with your lats instead of worrying about what all the textbooks say you should be doing.

Themostocles

10-30-09, 1:28 am

Ive never been able to get much effect out of BB rows, but good for you for trying lol

Phil800101

10-30-09, 2:38 pm

Killer session bro! I bet you had a killer pump, no doubt your back was swole as all hell.

Pizzalamp

10-30-09, 6:09 pm

i had my bodyfat tested today and it came in at 6.5-7 % so i was very happy
since ending my cut im up about 8-10 lbs so all is well right now

delts and tris

had a great workout...pump was nuts
i've figured out that different bodyparts for me feel better if i go heavy or moderate weight
for back i grow best w heavy weights and 6-10 reps per set
for legs either heavy weights w 10 reps, or light weights with very high reps...20+ reps
for delts and arms, moderate weight w perfect form, around 10-12 reps
and for chest, moderate weights, 10-12 reps...if i start to go too heavy i find my delts take over

so...

standing dumbell press...very strict slow form with a pause at the bottom
50lbs
4 sets of:
12
12
12
12
minute rest in between

leaning single arm dumbell lateral
45 x 12
50 x 12
50 x 12

incline bench across body dumbell lateral
35 x 12
25 x 20

dumbell upright rows
40 x 12
45 x 12
45 x 12

trap bar shrugs
3 pps x 12
4 pps x 12
4 pps x 12

tris:
bench dips w feet on stabilty ball
4 sets of 25, 25, 25, 20
supersetted with:
overhead rope extensions
4 sets of 75 x 12, 65 x 10, 50 x 7, 40 x 10

2 arm dumbell kickbacks
40 x 12
40 x 20

cardio tommorow morning

Gooooood back workout pizza. Oddly enough I started to feel BB rows much better once I STOPPED being so strict with form. Maybe just try doing the movement however it feels naturally to you, and just focus on pulling with your lats instead of worrying about what all the textbooks say you should be doing.i see..will have to experiment a bit more...thanks for the tip...

Ive never been able to get much effect out of BB rows, but good for you for trying lolhmmmmmmmmmmmmm

Killer session bro! I bet you had a killer pump, no doubt your back was swole as all hell.def

AZN-BEEF

10-30-09, 8:03 pm

strong kickbacks! and im with you on the leg training 20 + reps work for me, and they hurt like hell! lol

Psycho77

10-31-09, 5:50 am

Strong delt and tri day, bro.

Have a great weekend. Happy Halloween, bud.

weedlewott

10-31-09, 9:38 am

Strong work dude.

Phil800101

10-31-09, 2:13 pm

Sick session my man! Crazy volume. Congrats on the bf results, nice work!

Themostocles

11-02-09, 3:27 am

Awesome news on the BF! Now add 10% to that to equal mine lol

Pizzalamp

11-02-09, 6:34 am

mon
5 am
25 mins of hiit on tread
1 min at 3.0 mph, 1 min at 9.8 mph...repeated back and forth for 25 mins...

then abs:
bench knee ups
4 x 25

stabilty ball crunches
1 x 60

russian twists w med ball
2 x 50

chest bis is this afternoon...

strong kickbacks! and im with you on the leg training 20 + reps work for me, and they hurt like hell! lolthanks a....oh yeah the burn is torturous w the high reps...and the soreness after!

Strong delt and tri day, bro.

Have a great weekend. Happy Halloween, bud.thank u

Strong work dude.thanks...doing what i can...

Sick session my man! Crazy volume. Congrats on the bf results, nice work!thanks phil

Awesome news on the BF! Now add 10% to that to equal mine lol
thanks t!

scals

11-02-09, 11:48 am

Early cardio! Yay! LOL

t_mh

11-02-09, 4:13 pm

Strong shrugs up there. Is that without straps? If so you have a monster grip.

Looks good, dude.

Pizzalamp

11-02-09, 5:48 pm

chest/bis

incline barbell press
135 x 20 warm up
185 x 12 warm up
195 x 6 warm up

225 x 6
235 x 6
235 x 6
235 x 6

incline dumbell flies
80 x 15
70 x 15
65 x 15

weighted chest dips superset with pushups(hands on stability ball)
+100lbs x 6 ss 10 ball pushups
+100lbs x 6 ss 10 ball pushups

cable crossovers superset full body explosive pushups
75 x 12 ss 10 full body exp pushups
65 x 15 ss 10 full body exp pushups

biceps:
strive machine preacher curls
wide grip
1 warm up set then:
90 x 8
90 x 8
90 x 10

incline cable curls
40 x 10
40 x 10

incline hammer curls superset chins
35 x 8 into 10 chins
35 x 8 into 10 chins

cable high curls
40 x 10
40 x 15

forearms:
cable wrist curls
4 x 20

cable reverse curls
4 x 12

legs cardio tommorow

Early cardio! Yay! LOLoh yes

Strong shrugs up there. Is that without straps? If so you have a monster grip.

Looks good, dude.thanks t...i think i just used straps on the last 2 sets

Chase "BIG COUNTRY" Browning

11-02-09, 8:35 pm

Nice session. What do you have planned for legs tomarrow?

NJC_Manhattan

11-02-09, 8:36 pm

Good work man. Glad to see the intensity is still up

Themostocles

11-03-09, 2:01 am

Those are some serious dps, definitely got some work to do to catch up

Mr. Aestheticz

11-03-09, 8:14 am

Human?

Your Human Right?

LittleMan55

11-03-09, 11:01 am

Damn that's a great chest and bi workout Grant!

hardworkE

11-03-09, 4:01 pm

Whoaa, heavy incline flies there. Nice work on the chest/bis

AZN-BEEF

11-03-09, 6:03 pm

Whoaa, heavy incline flies there. Nice work on the chest/bis

X2 ! and those dips are looking sick

Pizzalamp

11-03-09, 6:32 pm

legs and cardio

deep barbell squats
135 x 12
185 x 12
225 x 12
225 x 20
135 x 35

explosive step ups off an incline bench
1 foot stays on incline bench as the other leg is brought up to head level
3 sets of 25 per foot

supersetted with:

110lb kettlebell sumo deadlifts
3 sets of 20

single leg press
2 pps
20 per leg
20 per leg
20 per leg

supersetted with:

single leg box jumps
3 sets of 6 jumps per foot

single leg curl on stability ball
3 sets of 12 per leg

supersetted with:

stiff leg deads
135
3 sets of 12

cardio:
30 mins on tread
12.0 incline
4.0 mph

back is tommorow

Nice session. What do you have planned for legs tomarrow?
just something to get em to groooooow!!

Good work man. Glad to see the intensity is still upthanks! doing what i can...no lie

Those are some serious dps, definitely got some work to do to catch uplove me some dips

Human?

Your Human Right?
quite human my friend..i just wanna be buff

Damn that's a great chest and bi workout Grant!thanks broc

Whoaa, heavy incline flies there. Nice work on the chest/bisgreat stretch on em

X2 ! and those dips are looking sickthanks!

weedlewott

11-03-09, 6:42 pm

nice leg day Pizza. Cardio looks like it may have made you break a sweat...

Big C

11-03-09, 10:45 pm

BRUTAL!!!!!!!!!! Way to keep killin it my man.

Do u have a facebook?

Themostocles

11-04-09, 1:37 am

Some serious reps and volume Pizzaman!

atrain11b

11-04-09, 3:34 am

Great looking leg day. Loving those high rep squats.

soulspline

11-04-09, 5:03 am

legs and cardio

deep barbell squats
135 x 12
185 x 12
225 x 12
225 x 20
135 x 35

explosive step ups off an incline bench
1 foot stays on incline bench as the other leg is brought up to head level
3 sets of 25 per foot

supersetted with:

110lb kettlebell sumo deadlifts
3 sets of 20

single leg press
2 pps
20 per leg
20 per leg
20 per leg

supersetted with:

single leg box jumps
3 sets of 6 jumps per foot

single leg curl on stability ball
3 sets of 12 per leg

supersetted with:

stiff leg deads
135
3 sets of 12

cardio:
30 mins on tread
12.0 incline
4.0 mph

back is tommorow

just something to get em to groooooow!!
thanks! doing what i can...no lie

love me some dips

quite human my friend..i just wanna be buff
thanks broc

great stretch on em

thanks!

great and solid bro!! :)

Pizzalamp

11-04-09, 7:26 pm

back and cardio

shoulder width pullups superset single leg inverted rows
20 pullups into 10 rows per leg
20 pullups into 10 rows per leg
20 pullups into 10 rows per leg

pulldowns
150 x 10
180 x 10
180 x 10

underhand barbell rows
form felt better this week on these-great contraction
135 x 12
185 x 12
195 x 12
will move up weight big time next week...

incline bench 2 arm high dumbell rows
50 x 10
70 x 10
75 x 10

dumbell pullovers superset standing low rope rows
110 x 10 into stack x 12
110 x 10 into stack+45 x 12
110 x 10 into stack+45 x 12

cardio
30 mins on eliptical

nice leg day Pizza. Cardio looks like it may have made you break a sweat...
i did work up a brisk sweat

BRUTAL!!!!!!!!!! Way to keep killin it my man.

Do u have a facebook?
thanks! nope no facebook

Some serious reps and volume Pizzaman!thanks..legs are verrry sore

Great looking leg day. Loving those high rep squats.thanks

great and solid bro!! :)

thanks man

Psycho77

11-04-09, 8:50 pm

solid sessions, Pizza.

those dips are just sick.

soulspline

11-04-09, 11:36 pm

mighty sets bro!

pmug0000

11-04-09, 11:51 pm

Seems like your pullups keep getting better and better. Glad to hear the BB rows are feeling better for you too

Firedrake

11-05-09, 12:03 am

Great work, as always! Gotta be feeling it!

Themostocles

11-05-09, 3:12 am

Man is a machine, just keeps going and going...

type-A

11-05-09, 6:46 pm

some gnarly workouts in here pizza, those incline flye numbers were awesome on the chest workout man.

Pizzalamp

11-05-09, 8:45 pm

thursday morning:
5:30 am cardio-40 minute fast jog throught the streets and hills

thursday evening:
delts tris calves

calves
rotary calf machine
4 sets of 20

hammer strength shoulder press
1 pps x 20 warm up
1 plate +25 x 12 warm up
2 pps x 10 warm up
2 pps +35 x 10
3 pps x 7
3 pps +10 x 5

standing side laterals
30 x 10
30 x 15
30 x 15

incline front barbell raises
40 x 12
50 x 12
50 x 21s(7 bottom raises, 7 top raises, 7 full raises)

rear pec deck
70 x 12
80 x 12
80 x 12

traps:
db shrugs
50 x 12 warm up
70 x 12 warm up
120 x 12
120 x 12
120 x 12

tris
smith machine close grip bench
135 x 20 warm up
185 x 15 warm up
225 x 15 warm up
275 x 10
295 x 7
305 x 5

decline bench dumbell skulls
30 x 10
30 x 8
30 x 8

rope pushdowns
60 x 15
90 x 15
90 x 15

calves
rotary calf
5 x 12

solid sessions, Pizza.

those dips are just sick.thanks

mighty sets bro!gotta stimulate the growth ya know

Seems like your pullups keep getting better and better. Glad to hear the BB rows are feeling better for you toothanks! i wa svery pleased w the form and the feeling

Great work, as always! Gotta be feeling it!thanks! yeah im def very sore today

Man is a machine, just keeps going and going...hopefully that will be the norm

some gnarly workouts in here pizza, those incline flye numbers were awesome on the chest workout man.thanks!!

Big C

11-05-09, 10:22 pm

Dude that is a lot...I repeat...A LOT of work! Damn.....

weedlewott

11-05-09, 10:37 pm

Dude that is a lot...I repeat...A LOT of work! Damn.....

Yeah... So.... Yeah.... Nice man... You are doing serious things. And I like it.

pmug0000

11-05-09, 11:02 pm

HS presses and cgbp's are looking really strong

Themostocles

11-06-09, 2:03 am

Awesome pressing work, have to be feeling good about that one

Mr. Aestheticz

11-06-09, 8:13 am

A Lot Of Volume I See In Here!

Have You Come To Realize That This Is What Works Best For You?

LittleMan55

11-06-09, 9:07 am

Killing it as always Grant!

t_mh

11-06-09, 4:10 pm

Awesome volume, man. Even for you.

And impressive cg bench, especially considering it was so close to the end.

Phil800101

11-09-09, 1:48 pm

Looking good in here bro! Keep it up.

Pizzalamp

11-09-09, 2:31 pm

monday
5:00 am
30 mins hiit cardio on treadmill
1 min at 3.0 mph, 1 min at 9.8 mph...repeated back and forth for 30 mnutes

abs:
swiss ball toe touches superset bench knee ups
3 x 15 ss 3 x 15

explosive kick ups off floor superset walkouts
3 x 12 ss 3 x 12

med ball russ twists superset full body propeller twists
3 x 12 ss 3 x 12
_______________

mon afternoon
chest/bis

incline dumbell presses
4 warm up sets then:
95 x 10
100 x 10
105 x 6

incline dumbell flies
95 x 10
80 x 10

cable upward cable crossovers
45 x 12
65 x 12

flat dumbell press
90 x 10
95 x 10
100 x 8

cable crossover/press combo superset double med ball pushups
35 x 12, 35 x 12 ss 12 med balls
35 x 12, 35 x 12 ss 12 med balls

bis:
single arm dumbell preacher curls
3 warm up sets then:
45 x 10
50 x 10

cable curls
55 x 12
75 x 12
95 x 10 drop to 65 x 7 drop to 30 x 8

forearms:
reverse cable curls
4 x 12

cable wrist curls
4 x 15

Dude that is a lot...I repeat...A LOT of work! Damn.....possibly

Yeah... So.... Yeah.... Nice man... You are doing serious things. And I like it.im trying man im trying

HS presses and cgbp's are looking really strongthanks!

Awesome pressing work, have to be feeling good about that one
i did!

A Lot Of Volume I See In Here!

Have You Come To Realize That This Is What Works Best For You?i have...some weeks i like high vol, other weeks i like low volume...always changing is what works good for me

Killing it as always Grant!thanks

Awesome volume, man. Even for you.

And impressive cg bench, especially considering it was so close to the end.thanks!

Looking good in here bro! Keep it up.thanks phil

weedlewott

11-09-09, 2:33 pm

monday
5:00 am
30 mins hiit cardio on treadmill
1 min at 3.0 mph, 1 min at 9.8 mph...repeated back and forth for 30 mnutes

med ball russ twists superset full body propeller twists
3 x 12 ss 3 x 12

I don't think this is legal in some states...

pmug0000

11-09-09, 10:47 pm

Craaazy flies, looking strong pizzalamp

Themostocles

11-10-09, 1:43 am

I don't think this is legal in some states...

LOL, probably not.... or it should be banned

soulspline

11-10-09, 6:23 am

monday
5:00 am
30 mins hiit cardio on treadmill
1 min at 3.0 mph, 1 min at 9.8 mph...repeated back and forth for 30 mnutes

abs:
swiss ball toe touches superset bench knee ups
3 x 15 ss 3 x 15

explosive kick ups off floor superset walkouts
3 x 12 ss 3 x 12

med ball russ twists superset full body propeller twists
3 x 12 ss 3 x 12
_______________

mon afternoon
chest/bis

incline dumbell presses
4 warm up sets then:
95 x 10
100 x 10
105 x 6

incline dumbell flies
95 x 10
80 x 10

cable upward cable crossovers
45 x 12
65 x 12

flat dumbell press
90 x 10
95 x 10
100 x 8

cable crossover/press combo superset double med ball pushups
35 x 12, 35 x 12 ss 12 med balls
35 x 12, 35 x 12 ss 12 med balls

bis:
single arm dumbell preacher curls
3 warm up sets then:
45 x 10
50 x 10

cable curls
55 x 12
75 x 12
95 x 10 drop to 65 x 7 drop to 30 x 8

forearms:
reverse cable curls
4 x 12

cable wrist curls
4 x 15

possibly

im trying man im trying

thanks!

i did!
i have...some weeks i like high vol, other weeks i like low volume...always changing is what works good for me

thanks

thanks!

thanks phil

great man, hows your weekend?

B Con

11-10-09, 7:50 am

Damn that's a sick looking session Grant. Way to kill it.... I'd be rubber bands after that

Mr. Aestheticz

11-10-09, 8:12 am

Yezir!

Phil800101

11-10-09, 2:00 pm

Sick session there Grant! Brutal looking cardio, and some solid volume on the weights.

AZN-BEEF

11-10-09, 6:29 pm

nice workout! gotta love that cardio! lol

Pizzalamp

11-10-09, 6:34 pm

LEGS:

Barbell front squats
135 x 10
185 x 10
195 x 10
205 x 8
225 x 6
245 x 1

Dumbell step ups
80(per hand) x 8 per leg
90(per hand) x 8 per leg
95(per hand) x 8 per leg

Stiff leg deadlifts superset Straight Leg Bridges on stability bal
135 x 12 ss 12 st. bridges
225 x 12 ss 12 st. bridges
315 x 12 ss 12 st. bridges
335 x 12 ss 12 st. bridges

Leg Press superset Barbell Glute Ham Bridges
6 pps x 10 ss 225 x 10
8 pps x 10 ss 275 x 10
8 pps x 10 ss 275 x 10

Glute Ham Raise(unassisted) superset Dead Man Quad Raise
10 ghr ss 10 d.m.q.r.
10 ghr ss 10 dmqr
10 ghr ss 10 dmqr

High Jumps(knees to chest) superset Hypers
12 high jumps ss 12 hypers
12 high jumps ss 12 hypers
12 high jumps ss 12 hypers

High Jumps w feet raised straight in front of body touching hands superset Wall sits
12 hand touch jumps ss 1 min wall sit
12 hand touch jumps ss 1 min wall sit

I don't think this is legal in some states...lol

Craaazy flies, looking strong pizzalampchest got soooooore from em

LOL, probably not.... or it should be bannedx2

great man, hows your weekend?it was good...i had some tasty pizza

Damn that's a sick looking session Grant. Way to kill it.... I'd be rubber bands after that
thanks!

Yezir!rj!!!!

Sick session there Grant! Brutal looking cardio, and some solid volume on the weights.thanks

LittleMan55

11-10-09, 6:42 pm

I love it when you click on a thread and the first thing you see is a leg work out! Great work in here as always Grant!

Pizzalamp

11-10-09, 6:48 pm

I love it when you click on a thread and the first thing you see is a leg work out! Great work in here as always Grant!

thanks broc

Pizzalamp

11-10-09, 7:09 pm

diet for today
every day is pretty much the same except maybe ill have turkey instead of chicken, or blueberries instead of apples,brown rice pasta instead of oats... little changes like that...

20 egg whites, 1 cup oats w an apple-pre workout
post workout gainer shake
10 oz chicken w green beans 1 tbsp mac nut oil
10 oz chicken w green beans 1tbsp mac nut oil
12 oz steak w broccoli w almonds
2 scoop milk n egg protein w 2tbsp natty pb
6 egg, 5 egg white omlette w green peppers onions tomatos
10 oz chicken w green beans w pistachios
2 scoop milk n egg w 2tbsp heavy whipping creme

Chase "BIG COUNTRY" Browning

11-10-09, 7:29 pm

weedlewott

11-10-09, 7:45 pm

You cutting? Lol. Damn man. That's a solid diet. Tons of food.

scals

11-10-09, 7:54 pm

Nice work on the legs Pizza. Strong front squats.

Pizzalamp

11-10-09, 7:54 pm

G-R-O-W-T-H
i hope!

You cutting? Lol. Damn man. That's a solid diet. Tons of food.
cutting? no way-im bulking right now...

Pizzalamp

11-10-09, 7:55 pm

Nice work on the legs Pizza. Strong front squats.

thanks
i wish i could go heavier but that was my limit on em today
my goal is 315

t_mh

11-10-09, 8:40 pm

Awesome job on the legs. Those are fucking strong st leg deads.

Pizzalamp

11-10-09, 8:51 pm

Awesome job on the legs. Those are fucking strong st leg deads.

those felt great today
hams were already shot just after doing em

NJC_Manhattan

11-10-09, 9:00 pm

Haven't stopped by here in a while, glad to see everything is still good.

Mizzarler

11-10-09, 9:11 pm

I would rather have my eyes gauged out then to eat 20 egg whites. Sick leg workout man, I'm gonna have to try those bb glute ham bridges.

Pizzalamp

11-10-09, 9:27 pm

Haven't stopped by here in a while, glad to see everything is still good.
thanks!

I would rather have my eyes gauged out then to eat 20 egg whites. Sick leg workout man, I'm gonna have to try those bb glute ham bridges.its only 2 cups of egg whites...lol...i actually love egg whites, and w some salsa on em...mmmmmmm
the bb gh bridges r great...i put the foam pad on the middle of the bar so it doesnt hurt my stomach

Enforcer

11-10-09, 9:41 pm

Pizzalamp

11-10-09, 9:42 pm

That is a serious diet bro, if you dont grow off of that something is seriously wrong. Good shit bro, def will see some sick results with this plan

thanks E
slow n steady

soulspline

11-11-09, 2:11 am

LEGS:

Barbell front squats
135 x 10
185 x 10
195 x 10
205 x 8
225 x 6
245 x 1

Dumbell step ups
80(per hand) x 8 per leg
90(per hand) x 8 per leg
95(per hand) x 8 per leg

Stiff leg deadlifts superset Straight Leg Bridges on stability bal
135 x 12 ss 12 st. bridges
225 x 12 ss 12 st. bridges
315 x 12 ss 12 st. bridges
335 x 12 ss 12 st. bridges

Leg Press superset Barbell Glute Ham Bridges
6 pps x 10 ss 225 x 10
8 pps x 10 ss 275 x 10
8 pps x 10 ss 275 x 10

Glute Ham Raise(unassisted) superset Dead Man Quad Raise
10 ghr ss 10 d.m.q.r.
10 ghr ss 10 dmqr
10 ghr ss 10 dmqr

High Jumps(knees to chest) superset Hypers
12 high jumps ss 12 hypers
12 high jumps ss 12 hypers
12 high jumps ss 12 hypers

High Jumps w feet raised straight in front of body touching hands superset Wall sits
12 hand touch jumps ss 1 min wall sit
12 hand touch jumps ss 1 min wall sit

lol

chest got soooooore from em

x2

it was good...i had some tasty pizza

thanks!
rj!!!!

thanks

great sessions bro! wht kinda pizza you had there? i love my seafood pizza here in my country :)

Mr. Aestheticz

11-11-09, 8:26 am

I See A Shit Load Of People Drinking And Taking In Milk And Egg Protein Lol!

I Mean Seriously From Your Honest Perspective Why Do You Take It?

mritter3

11-11-09, 8:28 am

i am a little speechless after seeing your diet....good god man, that is literally a ton of food, keep at it man.

Pizzalamp

11-11-09, 8:34 am

great sessions bro! wht kinda pizza you had there? i love my seafood pizza here in my country :)
thanks!
plan cheese baby, plain cheese...im not a big seafood pizza type guy-i like lots of veggies and some meats on my pizza

I See A Shit Load Of People Drinking And Taking In Milk And Egg Protein Lol!

I Mean Seriously From Your Honest Perspective Why Do You Take It?
few reasons-the brand i use has an amazing taste-its like a milkshake-no lie-i have to force myself to eat my meals cuz i would rather drink the shakes cuz they taste so damn good-also, the kind i use is vry high in milk protein isolate which is a very high quality protein, plus i like how the amino acids have a very slow release and are perfect for meal replacements...post workout i use a whey hydroslate/iso w a bit of the milk protein

i am a little speechless after seeing your diet....good god man, that is literally a ton of food, keep at it man.
oh yes...bulking on low carbs and high fats...i always knew it could work...im rocking on less than 120g carbs a day and feel great!

Firedrake

11-11-09, 9:27 am

Wow -- with that diet, and that kind of workout, I can believe you're gonna grow. I'd love to see where your basal metabolic rate is -- if it's under 3500 kcal a day, I'd be real surprised.

That's some solid work, bro -- but I'm sure you've figured that out. <grin>

I know what you mean about rather wanting to drink the shake than eat whole food -- it's just a matter of it being easier, sometimes, too. I run into that at work a lot.

B Con

11-11-09, 9:57 am

Man oh man.... brutal leg session and insane diet... you are gonna be growing like a weed... great stuff Grant. That's A LOT of egg whites

naturalguy

11-11-09, 11:06 am

Be there or be square:

http://forum.animalpak.com/calendar.php?do=getinfo&e=344&day=2009-12-5&c=1

Phil800101

11-11-09, 1:39 pm

Awesome wheels session my man! SUTAS for you bro, no doubt about it.

Pizzalamp

11-11-09, 4:34 pm

quick delts

standing laterals
40 x 10
40 x 10
40 x 10
40 x 10

clean n press
135 x 10
rest 1 min
135 x 10
rest 1 min
135 x 10
rest 1 min
135 x 10

incline bench rear delts superset wide grip upright rows w dumbells
25 x 12 ss 50 x 10
25 x 12 ss 50 x 10
25 x 12 ss 50 x 10

abs:
hanging reverse crunch superset ab wheel superset hanging wipers
12/12/12 per side
12/12/12 per side

cardio
30 min on eliptical

Wow -- with that diet, and that kind of workout, I can believe you're gonna grow. I'd love to see where your basal metabolic rate is -- if it's under 3500 kcal a day, I'd be real surprised.

That's some solid work, bro -- but I'm sure you've figured that out. <grin>

I know what you mean about rather wanting to drink the shake than eat whole food -- it's just a matter of it being easier, sometimes, too. I run into that at work a lot.thanks drake!

Be there or be square:

http://forum.animalpak.com/calendar.php?do=getinfo&e=344&day=2009-12-5&c=1hmmmm

burt-lol i actually love eating egg whites if u can believe it

Awesome wheels session my man! SUTAS for you bro, no doubt about it.legs r so sore today

mcbeast

11-11-09, 5:13 pm

Painful clean & pressing...

I would drown in my own sweat if i did that, haha.

Might have to give it a try one day!

C.Coronato

11-12-09, 1:58 pm

lots of volume.

I like it.

Phil800101

11-12-09, 3:07 pm

Killer workout my man! Looks as intense as all hell, good deal.

Pizzalamp

11-12-09, 7:34 pm

thurs morning
5 10 am-40 min run through the streets
________________________________________________
thurs evening

back tris and calves

wide pullups w dead hang pause at bottom after each rep
4 x 12

seated cable rows
240 x 6
280 x 6
300 x 6
stack x 6

underhand barbell rows
nice and slow w 2 sec squeeze
135 x 6
185 x 6
205 x 6
form is getting better on these

vbar pulldowns
200 x 6
stack x 6
stack x 6

tris
bench dips w feet on stabilty ball supersetted w decline bench db extensions
25 dips ss 35 x 6
25 dips ss 40 x 6
25 dips ss 40 x 6

db kickbacks
40 x 12 per arm
55 x 12 per arm

seated calf
5 x 12 slow

Painful clean & pressing...

I would drown in my own sweat if i did that, haha.

Might have to give it a try one day!the short rest time really made it harder

lots of volume.

I like it.so do i!

Killer workout my man! Looks as intense as all hell, good deal.
thanks phil!

weedlewott

11-12-09, 7:35 pm

back and calves

wide pullups w dead hang pause at bottom after each rep
4 x 12

seated cable rows
240 x 6
280 x 6
300 x 6
stack x 6

underhand barbell rows
nice and slow w 2 sec squeeze
135 x 6
185 x 6
205 x 6
form is getting better on these

vbar pulldowns
200 x 6
stack x 6
stack x 6

tris
bench dips w feet on stabilty ball supersetted w decline bench db extensions
25 dips ss 35 x 6
25 dips ss 40 x 6
25 dips ss 40 x 6

db kickbacks
40 x 12 per arm
55 x 12 per arm

seated calf
5 x 12 slow

Pleaes tell me you're going to the Cage... Please. I'm going to work with you once if you wouldn't mind.

Pizzalamp

11-12-09, 7:36 pm

Pleaes tell me you're going to the Cage... Please. I'm going to work with you once if you wouldn't mind.

im planning on it as of right now
it would be cool to work out w u for sure

Chase "BIG COUNTRY" Browning

11-12-09, 9:22 pm

Lookin good in here PL.

AZN-BEEF

11-12-09, 9:32 pm

Seated rows with the stack? damn you're killing it bro!

solid diet. i love mac. nut oil. i order "NOW man. nut oil" from bodybuilding.com .. where do you purchase yours?

Pizzalamp

11-12-09, 9:41 pm

Lookin good in here PL.thanks

Seated rows with the stack? damn you're killing it bro!

solid diet. i love mac. nut oil. i order "NOW man. nut oil" from bodybuilding.com .. where do you purchase yours?

yeah i was happy to get the stack-def a strength increase
i us the same mac oil-the supp store i go to has it

Themostocles

11-13-09, 1:48 am

When are you going to stop slacking in the gym Pizza? LOL

Phil800101

11-14-09, 3:53 am

Solid session there Grant! Nice and crazy as usual.

Pizzalamp

11-14-09, 9:37 am

Friday was a complete off day-felt good

Sat
7:00 am
cardio and abs
hiit
30 mins total
1 min at 3.0 mph, 1 min at 9.8 mph repeated back and forth for 20 minutes
1 min at 3.0 mph, 1 min at 10. 6 mph repeated back and forth for 10 minutes
then cool down for 5 mnutes

abs:
bench knee ups superset nautilus machine crunches
3 x 20, 15, 10 ss 3 x 20, 15, 10

hanging wipers superset planks
3 x 15 per side ss 3 x 2 minutes

hypers
4 x 12

When are you going to stop slacking in the gym Pizza? LOLi dont want to get fat!

Solid session there Grant! Nice and crazy as usual.thanks!!

Psycho77

11-14-09, 9:46 am

Friday was a complete off day-felt good

Sat
7:00 am
cardio and abs
hiit
30 mins total
1 min at 3.0 mph, 1 min at 9.8 mph repeated back and forth for 20 minutes
1 min at 3.0 mph, 1 min at 10. 6 mph repeated back and forth for 10 minutes
then cool down for 5 mnutes

abs:
bench knee ups superset nautilus machine crunches
3 x 20, 15, 10 ss 3 x 20, 15, 10

hanging wipers superset planks
3 x 15 per side ss 3 x 2 minutes

hypers
4 x 12

i dont want to get fat!

thanks!!

nice off day, lol.