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BigAnt
08-20-09, 10:29 pm
hope you had a good trip...missed a good shld workout....

scals
08-20-09, 10:34 pm
Solid gun workout big guy.....damn hittin arms with G would be bad ass.

Keep doin your thing man and see you soon.....I'm not staying this year but the Casino offers sweet rooms, although they are damn expensive. If you need a cheaper room talk to Broc or Burt they stayed fairly close last year I think.

Thanks C. Gotta keep up with those AK47s of yours LOL. Training with G is awesome. Yea I'll talk to those guys and get shit figured out soon.


Awesome work! feel like i'm missing out on the action LOL! keep hammering it out.....I'm sure this week alone is gonna throw some big gains on you.

Thanks brother. Yea I wish you woulda been around. This week has been nutty to say the least.


You definitely blasted the heck out of those guns!!! Killer session!!!

Thanks MD. Need em to grow.


strong workout brother! keep it up!

Thanks brother.


hope you had a good trip...missed a good shld workout....

Thanks Ant. Trip was so so. Wish I woulda stuck around and hit delts wth ya. Enjoy 5am arms.

RK
08-21-09, 12:07 am
Yo man was just thinking... not sure of the date so you would have to ask G but we should def try and make it to the philly ABC at Joey D's gym in October. Tony Lukes aint ever a bad thing LOL

scals
08-21-09, 11:27 am
Yo man was just thinking... not sure of the date so you would have to ask G but we should def try and make it to the philly ABC at Joey D's gym in October. Tony Lukes aint ever a bad thing LOL

Yea G and I spoke about that the other night. Def gonna be there for it.

scals
08-21-09, 6:54 pm
Trying a new training method. Still gonna be heavy but higher reps. Got 2 shows to win, ain't gonna do it with just 3 rep sets.

Leg Extensions
3x20, 2x10 -- Last set Stack

Squats
135 10, 225 10, 315 12, 315 10

Leg Press -- Different approach
2pps 10, 4pps 12, 6pps 15, 8pps 20, 10pps 12

Power Squat
2x10

Seated Leg Curls
3x12-20

Lying Leg Curls
3x12-15

Hamtractor
2x15

10 minutes of stretching. DONE. Lower back got fucked up on the last set of 315, thats why I stopped at 10. Locked up and wouldn't let go. Finally got a lil relief, but still tight as shit. Gonna soak tonight. Delts tomorrow.

firsthorseman97
08-21-09, 7:16 pm
Pump up the volume! Definitely hittin' some higher reps Steve. Solid work as always.

scals
08-22-09, 12:23 pm
Pump up the volume! Definitely hittin' some higher reps Steve. Solid work as always.

Thanks Ryan. Got this new plan for growth. Gimme 6 weeks and we'll see how it works.

scals
08-22-09, 12:31 pm
Last day in Philly. Back to VA later tonight. Great workout today. Again going with higher reps. My delts overpower my chest so I'm def gonna adjust to minimize that.

10 minutes on the treadmill to warm-up (fuckin cold in the gym this morning)

DB Press
1x20, 3x15 -- Last set 100s 15 (PR)

Shrugs
4x12 -- Last 2 sets 315 12

Seated Side Laterals
3x15

Bent-Over Laterals
3x10,12,12 (70s,60s,50s)

Reverse Cable Crossovers
3x15,15,20

Side Lateral Machine
2x15 -- Switched over to DBs for 2x12 (45s) because I didn't fit in the machine right LOL

Machine Shrugs
4x15-20 -- Last set 4pps 20

Machine Press
3x15 -- Last set Stack for 15

Seated Calf Raises
6x15

DONE.

RK
08-22-09, 2:11 pm
DB Press
1x20, 3x15 -- Last set 100s 15 (PR)


i hate you......LOL. Very strong work there brother. Your gonna balance out real soon and be extremely ready for next May.

scals
08-22-09, 3:07 pm
i hate you......LOL. Very strong work there brother. Your gonna balance out real soon and be extremely ready for next May.

Hahaha. Thanks brother. I'm trying. Gonna throw legs in twice a week for the next 6 or so weeks. See if that helps too. We'll see...

Psycho77
08-22-09, 11:48 pm
i hate you......LOL. Very strong work there brother. Your gonna balance out real soon and be extremely ready for next May.

hehehe

throwing 100 for 15.........lovin' it!

LittleMan55
08-23-09, 7:55 am
When I grow up I want to do DB presses like you!

scals
08-23-09, 11:39 am
hehehe

throwing 100 for 15.........lovin' it!

Thanks brother.


When I grow up I want to do DB presses like you!

Hahaha. You'll get there soon enough.

prowrestler
08-23-09, 12:55 pm
When I grow up I want to do DB presses like you!

lmao x2

Firedrake
08-23-09, 1:44 pm
Delt Hell! Great work, Steve!

scals
08-23-09, 3:38 pm
lmao x2

Haha, thanks pro.


Delt Hell! Great work, Steve!

Thanks Drake. Gotta get em good.

RK
08-23-09, 6:50 pm
yo its sunday....weres the leg work?

Themostocles
08-23-09, 11:54 pm
I want delts like yours when I grow up...

scals
08-24-09, 12:42 am
yo its sunday....weres the leg work?

Haha, look right before the delt workout brother. Trained em on Friday with my travel schedule.


I want delts like yours when I grow up...

Haha, thanks T.

Pizzalamp
08-24-09, 6:58 am
100 x 15 is serioulsy impressive scals

Hollow
08-24-09, 8:34 am
Both the leg and delt sessions were outstanding scals17!!! Were you able to walk into the delt session or did you just crawl into it!?!? 100 X15!!! Very impressive work scals17!

scals
08-24-09, 10:05 am
100 x 15 is serioulsy impressive scals

Thanks brother. Next on the list is 110s. My gym doesnt have 105s.


Both the leg and delt sessions were outstanding scals17!!! Were you able to walk into the delt session or did you just crawl into it!?!? 100 X15!!! Very impressive work scals17!

Thanks Hollow. My legs were sore but not too bad. Lets hope I can keep this momentum going into chest day today.

Phil800101
08-24-09, 1:19 pm
Looking strong in here Steve! Solid work, hitting it nice and hard I see. Keep it up my man!

RK
08-24-09, 2:07 pm
Thats some high rep squats there brother.....think you need to up that weight though! ive seen you squat 315 is paper weight for you!

Hoomgar
08-24-09, 2:15 pm
Trying a new training method. Still gonna be heavy but higher reps. Got 2 shows to win, ain't gonna do it with just 3 rep sets.

Squats
135 10, 225 10, 315 12, 315 10

10 minutes of stretching. DONE. Lower back got fucked up on the last set of 315, thats why I stopped at 10. Locked up and wouldn't let go. Finally got a lil relief, but still tight as shit. Gonna soak tonight. Delts tomorrow.

I need to bring up the reps on the squat too. Thanks for the moto Steve. Take care of that back! Reverse hypers and ice brother.




Last day in Philly. Back to VA later tonight.


I shed a tear for ya my man :)

Great sessions. very intense with the high reps.

Hg

scals
08-24-09, 3:09 pm
Looking strong in here Steve! Solid work, hitting it nice and hard I see. Keep it up my man!

Thanks Phil. Tryin my best. Gotta bring the best come May.


Thats some high rep squats there brother.....think you need to up that weight though! ive seen you squat 315 is paper weight for you!

Thanks bro. My plan is to move up after 3 sets of 315 for 15 reps. Then I'll move up to 350 and attempt the same thing.


I need to bring up the reps on the squat too. Thanks for the moto Steve. Take care of that back! Reverse hypers and ice brother.

I shed a tear for ya my man :)

Great sessions. very intense with the high reps.

Hg

Thanks Hg. Backs feeling much better. My trip was good but I was ready to get back to reality. The best has yet to come brother.

scals
08-24-09, 3:14 pm
First session back in VA. Went pretty well. Again sticking with higher reps overall. Nothing under 6 reps for chest and nothing under 8 for biceps. Started Animal Test today too. Gonna run the 6 weeks and I'll keep ya posted on the progress. Started the day at 233 pounds.

10 minutes on the treadmill to warm-up
3x20 on the chest press to warm-up

Incline Bench
135 2x15, 225 10, 245 8, 265 6, 225 10 drop to 135 10 (20 reps)

Flat DB Press
4x8-15 -- Last set was 100 for 6 dropped to 50s for 9 (15 reps)

Incline DB Flyes
2x12

Cable Flyes
3x15

Decline Bench
2x8-10

Preacher Machine
5x12-20

BB Curls
5x12 -- 95lbs

Rope Hammer Curls
4x12

Calves -- Seated, Standing, Machine Horizontal -- lots of sets and lots of reps

DONE.

Hoomgar
08-24-09, 3:21 pm
First session back in VA. Went pretty well. Again sticking with higher reps overall. Nothing under 6 reps for chest and nothing under 8 for biceps. Started Animal Test today too. Gonna run the 6 weeks and I'll keep ya posted on the progress. Started the day at 233 pounds.


Check... now it's time for some mad PR's. Hope this stuff jacks you up like it does me bro. Time to do this!

Hg

C.Coronato
08-24-09, 4:00 pm
Lookin good brotha. Who you headin out to The Houses show with?

RK
08-24-09, 4:06 pm
Sweeettt chest day bro! Def got me amped up for mine. Gonna go heavy as possible on flat BB bench.....first time in a long time!

LittleMan55
08-24-09, 4:27 pm
Great job on chest and bis today Steve! I see great things coming over the next 6 weeks.

scals
08-24-09, 4:44 pm
Check... now it's time for some mad PR's. Hope this stuff jacks you up like it does me bro. Time to do this!

Hg

This Hg. I felt more focused today. Gonna be honest, not looking for PRs but more so improvements in how I look. I'll take em as they come though :)


Lookin good brotha. Who you headin out to The Houses show with?

Thanks brother. So far I'm on my own. Hoping B Con will roll but not sure if he will be able to. What you training out there?


Sweeettt chest day bro! Def got me amped up for mine. Gonna go heavy as possible on flat BB bench.....first time in a long time!

Thanks brother. Kill it bro!


Great job on chest and bis today Steve! I see great things coming over the next 6 weeks.

Thanks Broc. Time to get as big as possible.

scals
08-24-09, 4:44 pm
First session back in VA. Went pretty well. Again sticking with higher reps overall. Nothing under 6 reps for chest and nothing under 8 for biceps. Started Animal Test today too. Gonna run the 6 weeks and I'll keep ya posted on the progress. Started the day at 233 pounds.

10 minutes on the treadmill to warm-up
3x20 on the chest press to warm-up

Incline Bench
135 2x15, 225 10, 245 8, 265 6, 225 10 drop to 135 10 (20 reps)

Flat DB Press
4x8-15 -- Last set was 100 for 6 dropped to 50s for 9 (15 reps)

Incline DB Flyes
2x12

Cable Flyes
3x15

Decline Bench
2x8-10

Preacher Machine
5x12-20

BB Curls
5x12 -- 95lbs

Rope Hammer Curls
4x12

Calves -- Seated, Standing, Machine Horizontal -- lots of sets and lots of reps

DONE.

Page Bump

Mr. Dead
08-24-09, 4:47 pm
Killer session!!! I bet the pump from that was phenomenal!!!

scals
08-24-09, 4:51 pm
Killer session!!! I bet the pump from that was phenomenal!!!

It was awesome MD! Actually looked like I had some arms LOL.

Hoomgar
08-24-09, 4:57 pm
It was awesome MD! Actually looked like I had some arms LOL.

Gotta love that pump! Quick, take a picture of me! Ha ha!

scals
08-24-09, 4:59 pm
Gotta love that pump! Quick, take a picture of me! Ha ha!

hahahaha, no doubt.

Firedrake
08-24-09, 5:39 pm
Damn fine chest day! Gonna be lookin' swole!

RK
08-24-09, 5:39 pm
just saw ur last post about squats. Solid plan with 350. gonna have to dig deep but i know you got it brother!

scals
08-24-09, 6:39 pm
Damn fine chest day! Gonna be lookin' swole!

Thanks Drake. Hope so...


just saw ur last post about squats. Solid plan with 350. gonna have to dig deep but i know you got it brother!

Thanks bro. Hell yea. No point in making an easy goal, right?

RK
08-24-09, 8:13 pm
Just about to hit up the gym and was thinking about what to do tonight so i went through your journey for some inspiration and i def need to get more into BB pressing but what i noticed for you is there are no weighted dips? i say lets see it next chest day! if you got the time take a search through mine and look for some holes!

scals
08-24-09, 9:38 pm
Just about to hit up the gym and was thinking about what to do tonight so i went through your journey for some inspiration and i def need to get more into BB pressing but what i noticed for you is there are no weighted dips? i say lets see it next chest day! if you got the time take a search through mine and look for some holes!

I'm honored you looked through for motivation lol. Yea I haven't hit em in a couple weeks. The dip station here is awful, but I'll work on it. I'll definitely let ya know if I see anything in yours.

Pizzalamp
08-24-09, 9:40 pm
good luck w animal test big daddy scals

TimK13
08-24-09, 9:47 pm
You are blasting some big #'s. Your body won't have any choice but to grow & adapt.
keep warming up those joints. Being natural. be careful with supps. some of the organizations don't allow certain ones. Just an FYI. I think its Bull Shit. they're not drugs there supplements.
Keep training hard.

BigAnt
08-24-09, 9:51 pm
Leg Extensions
3x20, 2x10 -- Last set Stack

Squats
135 10, 225 10, 315 12, 315 10

Leg Press -- Different approach
2pps 10, 4pps 12, 6pps 15, 8pps 20, 10pps 12

Power Squat
2x10

Seated Leg Curls
3x12-20

Lying Leg Curls
3x12-15

Hamtractor
2x15

10 minutes of stretching. DONE. Lower back got fucked up on the last set of 315, thats why I stopped at 10. Locked up and wouldn't let go. Finally got a lil relief, but still tight as shit. Gonna soak tonight. Delts tomorrow.[/QUOTE]

================================================== ==================

good wheel session, that is work!

you got a power squat in the sticks where you live?

use it!

scals
08-24-09, 9:55 pm
good luck w animal test big daddy scals

Thanks Pizza. Hoping for big things.


You are blasting some big #'s. Your body won't have any choice but to grow & adapt.
keep warming up those joints. Being natural. be careful with supps. some of the organizations don't allow certain ones. Just an FYI. I think its Bull Shit. they're not drugs there supplements.
Keep training hard.

Thanks Tim. I'm being very careful. Too bad I had to learn the hard way. I have checked with the organizations are everything I'm taking is cool. It is bullshit for some of the things they list.


good wheel session, that is work!

you got a power squat in the sticks where you live?

use it!

Thanks Ant. I got one here. I plan on using it often.

Themostocles
08-25-09, 1:45 am
That was a hell of a chest/bi session! Suprised you didn't pop from all that blood flow

firsthorseman97
08-25-09, 6:12 am
Great chest and bi workout, Steve. 233! You've definitely been packing it on since the Arnold! Keep up the hard work because its paying off.

Hollow
08-25-09, 9:06 am
You must have walked out of that gym with one hell of a pump! Great chest and bicep workout scals17!

J-Dawg
08-25-09, 9:09 am
First session back in VA. Went pretty well. Again sticking with higher reps overall. Nothing under 6 reps for chest and nothing under 8 for biceps. Started Animal Test today too. Gonna run the 6 weeks and I'll keep ya posted on the progress. Started the day at 233 pounds.

10 minutes on the treadmill to warm-up
3x20 on the chest press to warm-up

Incline Bench
135 2x15, 225 10, 245 8, 265 6, 225 10 drop to 135 10 (20 reps)

Flat DB Press
4x8-15 -- Last set was 100 for 6 dropped to 50s for 9 (15 reps)

Incline DB Flyes
2x12

Cable Flyes
3x15

Decline Bench
2x8-10

Preacher Machine
5x12-20

BB Curls
5x12 -- 95lbs

Rope Hammer Curls
4x12

Calves -- Seated, Standing, Machine Horizontal -- lots of sets and lots of reps

DONE.

Very solid chest and bicep work here. I like the volume--# of sets and reps.

Aggression
08-25-09, 10:26 am
Damn, everyone is jumping on that Animal Test now! I guess that means summer is pretty much over and its time to get thick again! Ha. Keep it going scals.

Phil800101
08-25-09, 2:01 pm
Great session Steve! Nice volume, I bet you had a killer pump.

scals
08-25-09, 8:43 pm
That was a hell of a chest/bi session! Suprised you didn't pop from all that blood flow

Thanks T. Man the pump was awesome.


Great chest and bi workout, Steve. 233! You've definitely been packing it on since the Arnold! Keep up the hard work because its paying off.

Thanks Ryan. Got six more weeks of packing it on, then I go into an extended maintenance mode before dieting for May. Predicting big things.


You must have walked out of that gym with one hell of a pump! Great chest and bicep workout scals17!

The pump was awesome, thanks Hollow.


Very solid chest and bicep work here. I like the volume--# of sets and reps.

Thanks J. Looking to add some size before the Philly Natural.


Damn, everyone is jumping on that Animal Test now! I guess that means summer is pretty much over and its time to get thick again! Ha. Keep it going scals.

Thanks brother. Yea this is my first run with it. Hoping to get some great results. Diet and training are dialed in. Gonna be a fun ride.


Great session Steve! Nice volume, I bet you had a killer pump.

Thanks Phil. Oh yes LOL.

scals
08-25-09, 8:50 pm
Today is usually an off day but Friday I'll be traveling to VA Tech to visit my brother for his 21st. Workout felt awesome. Really diggin the new approach. You'll notice the underhand grips. Really focusing on bringing out the lower lats. I have a high attachment.

Pull-ups
BW 3x10,10,8 -- Last set was super-wide

Yates Underhand Rows
135 12, 225 12, 315 10, 225 15

Underhand Grip Pulldowns
3x10

Rack Pulls -- 1 inch below knee
225 5, 315 5, 405 12, 500 10 (PR for reps)

Straight Arm Pulldowns
4x20 -- Squeezed hard at the bottom

Seated Rows
3x12 -- Held contraction for 2 count

DONE. Legs tomorrow.

AZN-BEEF
08-25-09, 8:54 pm
nice workout bro! have fun with your bro!

BigAnt
08-25-09, 8:56 pm
Today is usually an off day but Friday I'll be traveling to VA Tech to visit my brother for his 21st. Workout felt awesome. Really diggin the new approach. You'll notice the underhand grips. Really focusing on bringing out the lower lats. I have a high attachment.

Pull-ups
BW 3x10,10,8 -- Last set was super-wide

Yates Underhand Rows
135 12, 225 12, 315 10, 225 15

Underhand Grip Pulldowns
3x10

Rack Pulls -- 1 inch below knee
225 5, 315 5, 405 12, 500 10 (PR for reps)

Straight Arm Pulldowns
4x20 -- Squeezed hard at the bottom

Seated Rows
3x12 -- Held contraction for 2 count

DONE. Legs tomorrow.
--------------------------------------------------------------------------------------

M O R E SOLID WORK!

Looks good!

How many tuna hoagies did you eat today 6-7? LOL

Wawa makes the best!

Firedrake
08-25-09, 8:57 pm
Looking good! Those rack pulls are sweet!

scals
08-25-09, 9:03 pm
nice workout bro! have fun with your bro!

Thanks brother. It's gonna be a great time.


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

M O R E SOLID WORK!

Looks good!

How many tuna hoagies did you eat today 6-7? LOL

Wawa makes the best!

Thanks Ant. Tuna hoagies LOL. I had 2 cans over some rice and broccoli. Cleaning up the diet brother. Gotta win that show!


Looking good! Those rack pulls are sweet!

Thanks Drake. I'm pleased with them. Next time 585 needs to go up for at least 8!!!

Psycho77
08-25-09, 10:01 pm
It was awesome MD! Actually looked like I had some arms LOL.


pythons! you have pythons!

LittleMan55
08-25-09, 10:25 pm
You hammered back! The text didn't do it justice, just provided a nice preview... Congrats on the PR!

Themostocles
08-26-09, 1:13 am
Damn Steve, thats is some STRONG back work.

Hollow
08-26-09, 8:50 am
Great back workout scals17 and congrats on your PR!!!

B Con
08-26-09, 9:30 am
When you texted me about 500 I knew it was gonna be a good session...

firsthorseman97
08-26-09, 9:46 am
Awesome back work Steve. Your yates rows are strong. Congrats on the PR on rack pulls! 500 for reps is no joke.

Aggression
08-26-09, 9:57 am
Well that's a solid number on them deads. niCe work homie.

RK
08-26-09, 9:59 am
Awesome job Scals. whats the next stepping stone for rack deads?

C.Coronato
08-26-09, 10:06 am
Looking good brother on those Racks. Ever do full DLs?

Hoomgar
08-26-09, 10:34 am
Rowing yourself a big back. Grats on the PR bro. Underhand rows eh? I miss those!

Phil800101
08-26-09, 2:03 pm
Awesome session bro, congrats on the PR! Looking strong.

scals
08-26-09, 10:07 pm
pythons! you have pythons!

Hahaha, I wish brother.


You hammered back! The text didn't do it justice, just provided a nice preview... Congrats on the PR!

Thanks Broc. Gotta lotta work still to do on that back of mine.


Damn Steve, thats is some STRONG back work.

Thansks T.


Great back workout scals17 and congrats on your PR!!!

Thanks Hollow. Felt good.


When you texted me about 500 I knew it was gonna be a good session...

Thanks B. Needed a good one finally.


Awesome back work Steve. Your yates rows are strong. Congrats on the PR on rack pulls! 500 for reps is no joke.

Thanks Ryan. I need to get in the habit of hitting those Yates Rows more often.


Well that's a solid number on them deads. niCe work homie.

Thanks brother. Trying to thicken on up!!


Awesome job Scals. whats the next stepping stone for rack deads?

Thanks brother. 545/585. We'll see. Gotta be at least 8 reps.


Looking good brother on those Racks. Ever do full DLs?

Thanks brother. Yea I throw em in from time to time. Last time I hit em was a couple weeks ago and worked up to 455.


Rowing yourself a big back. Grats on the PR bro. Underhand rows eh? I miss those!

Thanks Hg. I missed them too, thats why I decided to add them in again.


Awesome session bro, congrats on the PR! Looking strong.

Thanks Phil. Lots more to come.

scals
08-26-09, 10:13 pm
The mid week leg session is just to get some blood in the muscle and call it a day. Working on the weak areas (whole lower body LOL)

5 minutes on bike.

Seated Ham Curls
4x15

SLDL -- dumb after heavy racks last night, haha
3x12-15 -- 225

Power Squat
4x12 -- Last set 8pps

Smith Box Squats
3x8 -- 315

Loads of calf work. Gotta make these fuckers grow!!!

DONE. Delts and triceps tomorrow night.

RK
08-26-09, 11:16 pm
ur lower body isnt weak it just needs to catch up! Looks good for just a blood session. Give the front squat smith grip calv extensions a try. Did them the past 4 sessions (2 weeks) and really liked the way they felt.

Hollow
08-27-09, 8:55 am
Solid session scals17! You definitely got the blood flowing on that one.

Aggression
08-27-09, 11:36 am
Working on the weak areas (whole lower body LOL)


HaHa, niCe. That workout will most definitely bring them legs up, big man.

C.Coronato
08-27-09, 3:06 pm
Doing work brother. Keep it up, see you soon.

Firedrake
08-27-09, 3:17 pm
Good looking session, bro -- and it wasn't "dumb", it was intentional shock and awe, to get the hamstrings growing! Right?

The Sun
08-27-09, 3:42 pm
8pps... ehm.. sick...

scals
08-27-09, 4:56 pm
ur lower body isnt weak it just needs to catch up! Looks good for just a blood session. Give the front squat smith grip calv extensions a try. Did them the past 4 sessions (2 weeks) and really liked the way they felt.

Not weak ... an opportunity! Tried fronts on the smith last night. Couldnt do em. Didnt feel right at all. Very awkward.


Solid session scals17! You definitely got the blood flowing on that one.

Thanks Hollow.


HaHa, niCe. That workout will most definitely bring them legs up, big man.

Thanks brother. Thats operation #1.


Doing work brother. Keep it up, see you soon.

Thanks brother. Def, can't wait.


Good looking session, bro -- and it wasn't "dumb", it was intentional shock and awe, to get the hamstrings growing! Right?

Thanks Drake. Maybe not "dumb" ... but my lower back was like "fuck you!" LOL


8pps... ehm.. sick...

Thanks Sun. Gotta get big.

scals
08-27-09, 8:13 pm
Good workout today. Surprised considering I was dragging ass a bit. Changing the workout a bit for delts. Gonna press every other week, again tryin to catch my chest up with the delts.

Side Laterals
2x12 -- warmups
30s 12, 40s 12, 50s 10, Uni-Lateral - 60s 10, 70s 10

BB Front Raises ss w/ Smith Shrugs
5x10-12 -- Last set 135 for 10 || 5x15 -- 225

Face Pulls
4x12

Tricep Extensions-- warm-up
2x20

Smith CGBP
135 10, 225 8, Drop-set: 315 5, 225 8, 135 12 (25 reps total)

Rope Pushdowns
4x12

Straight Bar Pushdowns
4x12-20

Tricep Machine Extensions
3x15, 1x70 -- Quadruple Dropset

DONE. Off tomorrow. Bro turns 21.

Firedrake
08-27-09, 8:44 pm
Great stuff -- enjoy the birthday! You've definitely put in some serious work this week!

RK
08-27-09, 11:53 pm
Strong as always! True sign of a champion when you can get off of a shit day and turn it into something incredible!

Themostocles
08-28-09, 1:29 am
I can understand the desire to catch your chest up, but huge delts are still not a bad problem to have lol

firsthorseman97
08-28-09, 6:22 am
Strong workout Steve! I wish I had your problem with shoulders. LOL! Keep up the hard work.

LittleMan55
08-28-09, 6:54 am
You are a mutant freak!

Pizzalamp
08-28-09, 7:04 am
yowsers

great work scals
Good workout today. Surprised considering I was dragging ass a bit. Changing the workout a bit for delts. Gonna press every other week, again tryin to catch my chest up with the delts.

Side Laterals
2x12 -- warmups
30s 12, 40s 12, 50s 10, Uni-Lateral - 60s 10, 70s 10

BB Front Raises ss w/ Smith Shrugs
5x10-12 -- Last set 135 for 10 || 5x15 -- 225

Face Pulls
4x12

Tricep Extensions-- warm-up
2x20

Smith CGBP
135 10, 225 8, Drop-set: 315 5, 225 8, 135 12 (25 reps total)

Rope Pushdowns
4x12

Straight Bar Pushdowns
4x12-20

Tricep Machine Extensions
3x15, 1x70 -- Quadruple Dropset

DONE. Off tomorrow. Bro turns 21.

Hollow
08-28-09, 9:53 am
Great work hitting your shoulders and triceps scals17! Happy birthday to your brother and hope you have a great time.

Aggression
08-28-09, 11:17 am
Sounds like a decent plan of attack. The shoulders get hit pretty well just by doing the raises. Hope it works out for ya. Enjoy the celebrations big guy.

Phil800101
08-29-09, 12:42 pm
Great sessions bro, really solid work! Sounds like a plan with the delts. Hope you have a good weekend!

scals
08-30-09, 5:44 pm
Great stuff -- enjoy the birthday! You've definitely put in some serious work this week!

Thanks Drake. One week at a time ...


Strong as always! True sign of a champion when you can get off of a shit day and turn it into something incredible!

Thanks brother. Youre absolutely right.


I can understand the desire to catch your chest up, but huge delts are still not a bad problem to have lol

No its not, but you gotta see the difference T LOL.


Strong workout Steve! I wish I had your problem with shoulders. LOL! Keep up the hard work.

Haha, thanks Ryan. Will do.


You are a mutant freak!

Hahaha, not yet ...


yowsers

great work scals

Thanks Pizza.


Great work hitting your shoulders and triceps scals17! Happy birthday to your brother and hope you have a great time.

Thanks brother. It was an amazing time. He was thrilled.


Sounds like a decent plan of attack. The shoulders get hit pretty well just by doing the raises. Hope it works out for ya. Enjoy the celebrations big guy.

Thanks brother. Gonna mix it up each week. The celebration was WILD.


Great sessions bro, really solid work! Sounds like a plan with the delts. Hope you have a good weekend!

Thanks Phil. Had a wonderful one, you too!

scals
08-30-09, 5:48 pm
Trained some legs today while my brother was working. We have both recovered from his awesome 21st. It was a blast. Now back to business. I was talking to a few people and decided that my high rep idea is good, but am going to alternate it each week to help feel some heavier weight too.

Leg Extensions
3x20

Squats
135 12, 225 12, 315 8, 365 6, 405 4

Leg Press
4x12-15 -- 8pps Last set

DB Step Ups
2x12

Seated Calf Raises
4x20-30

Standing Calf Raises
4x10-15 -- Last set 500

Uni-Lateral Standing Leg Curls
3x10-12

DB SLDL
3x10-12 -- Last set w/ 100s

Seated Leg Curls
3x10-12

DONE.

Pizzalamp
08-30-09, 9:05 pm
im catching up on these past few wkouts big daddy scals
good work!

Themostocles
08-31-09, 12:06 am
Strong squatting and overall crazy leg work

Phil800101
08-31-09, 4:19 am
Sick wheels session Steve! Did you walk out of the gym, or did you crawl?

Hollow
08-31-09, 9:56 am
Good to hear you had a blast at your brother’s birthday and what better way to recover then having an outstanding leg session!? Great work scals17!!!

RK
08-31-09, 10:31 am
Trained some legs today while my brother was working. We have both recovered from his awesome 21st. It was a blast. Now back to business. I was talking to a few people and decided that my high rep idea is good, but am going to alternate it each week to help feel some heavier weight too.

Leg Extensions
3x20

Squats
135 12, 225 12, 315 8, 365 6, 405 4

Leg Press
4x12-15 -- 8pps Last set

DB Step Ups
2x12

Seated Calf Raises
4x20-30

Standing Calf Raises
4x10-15 -- Last set 500

Uni-Lateral Standing Leg Curls
3x10-12

DB SLDL
3x10-12 -- Last set w/ 100s

Seated Leg Curls
3x10-12

DONE.

Bump

Awesome leg day. Keep hammering them out to make em grow, find that groove. Glad u had a good time with your brother.....hope there weren't too many ladies that woke up alone in bed LOL

scals
08-31-09, 6:33 pm
im catching up on these past few wkouts big daddy scals
good work!

Thanks Pizza. Tryin to get big LOL.


Strong squatting and overall crazy leg work

Thanks T. Need em to catch up.


Sick wheels session Steve! Did you walk out of the gym, or did you crawl?

Thanks Phil. Made my brother carry me LOL.


Good to hear you had a blast at your brother’s birthday and what better way to recover then having an outstanding leg session!? Great work scals17!!!

Thanks Hollow. I couldn't think of a better way to end the weekend either!!


Bump

Awesome leg day. Keep hammering them out to make em grow, find that groove. Glad u had a good time with your brother.....hope there weren't too many ladies that woke up alone in bed LOL

Thanks bro. I'm gonna have to plead the 5th on that LOL.

scals
08-31-09, 6:37 pm
Awesome fuckin day today. Felt strong. 1 week into Test. Shits solid.

Decline Bench
135 15, 225 15, 315 3, 350 2, 275 8

Incline Smith
135 10, 225 10, 315 4 (fuck) drop to 225 8

Incline Flyes
3x10-12 -- Last set 60s

Cable Flyes
3x15-20

Flat Machine Press
3x20 -- 15 second rest between sets

DB Curls
2 warm-ups x20, 3x10 -- Last set 50s
Run Rack: 40s 10, 30s 10, 25s 10, 20s 12, 15s 12, 10s 15 (69 reps total)

DB Preacher (on incline bench)
4x8-12 -- 40s

Cable One Arm Curls
3x12-20

BB Wrist Curls
5x12-15

DONE.

ForearmFreak
08-31-09, 8:46 pm
wooo yea look who it is!!? Everything is lookin good in here...wow 233! and just starting a test cycle...i'm going to say at least..at least 250 by the end of the cycle..keep on pushin brotha

Firedrake
08-31-09, 8:51 pm
Wow! Great chest and bicep day! Your incline smith bench, while perhaps not satisfying to you, looked good to me! Sweet!

scals
08-31-09, 9:55 pm
wooo yea look who it is!!? Everything is lookin good in here...wow 233! and just starting a test cycle...i'm going to say at least..at least 250 by the end of the cycle..keep on pushin brotha

Glad to have ya back brotha. The goal is 245 .. but 250 aint bad.


Wow! Great chest and bicep day! Your incline smith bench, while perhaps not satisfying to you, looked good to me! Sweet!

Thanks Drake. It was satisfying after I stepped back and looked at it. I mean I had just pressed 350 on decline, right LOL.

J Wong
08-31-09, 10:49 pm
350x2 on decline?!!?!

beast

Themostocles
09-01-09, 2:42 am
Your body must hate you... lol

Phil800101
09-01-09, 3:34 am
Damn bro, that's one hell of a workout! Looking strong my man, keep it up!

firsthorseman97
09-01-09, 9:20 am
You are throwin around some heavy weight, Steve! 3 pies on incline for reps, nothing wrong with that. Keep poundin'.

LittleMan55
09-01-09, 9:28 am
Hell yeah thats a chest and bi beating if I've ever seen one! Great job brother!

B Con
09-01-09, 9:47 am
Solid work in here Steve. Nice to know I'm not the only one blasting away on the Test stack. By the way, I just added another test booster and extra AA to the mix.... time to get serious.

Psycho77
09-01-09, 10:40 am
350x2 on decline?!!?!

beast

You can say that again!

that much weight on a flat is hard enough, but on an incline..........its ungodly

C.Coronato
09-01-09, 11:23 am
Damn homie, hell yea. Lots of weight going on brother. Im stoked for WV.

Hollow
09-01-09, 1:56 pm
I’d say you had an awesome chest/bicep workout! Outstanding workout scals17! Strong freaking pressing!

Mr. Dead
09-01-09, 5:25 pm
Solid session!!! Gotta love the results with Test...

scals
09-01-09, 7:00 pm
350x2 on decline?!!?!

beast

Thanks boom, next up 365 soon.


Your body must hate you... lol

With a passion .... LOL


Damn bro, that's one hell of a workout! Looking strong my man, keep it up!

Thanks Phil. Tryin to get my grow on!!!


You are throwin around some heavy weight, Steve! 3 pies on incline for reps, nothing wrong with that. Keep poundin'.

Thanks brother. Need that upper chest to pop (not literally LOL)


Hell yeah thats a chest and bi beating if I've ever seen one! Great job brother!

Thanks Broc. Last 2 body parts we need to hit together!


Solid work in here Steve. Nice to know I'm not the only one blasting away on the Test stack. By the way, I just added another test booster and extra AA to the mix.... time to get serious.

Thanks Burt. Test has been awesome, no doubt. Lemme know how that goes for ya. Serious ... oh yea!!!


You can say that again!

that much weight on a flat is hard enough, but on an incline..........its ungodly

Thanks Psycho. Tryin to keep up with your beastlyness!


Damn homie, hell yea. Lots of weight going on brother. Im stoked for WV.

Thanks brother. Me too. Couple more weeks.


I’d say you had an awesome chest/bicep workout! Outstanding workout scals17! Strong freaking pressing!

Thanks Hollow. Building a chest one week at a time.

scals
09-01-09, 7:00 pm
Solid session!!! Gotta love the results with Test...

Hell yea MD. It's been awesome so far.

scals
09-01-09, 7:04 pm
Decent workout. Didn't get much sleep last night. Toughed it out.

Reverse Grip Pulldowns
4x10-20

Chest Supported TBar
4x7-12 -- Last set 5 plates for 7

Rack Pulls
225 5, 315 5, 405 5, 495 5, 585 2

Seated Row (Lat Pulldown Bar)
3x10-12

Machine Rows
2x20 -- very light, held contraction for 3 count

Straight Arm Pulldowns ss w/ Seated Calves
4x15-25 || 4x15 -- 2plates & 25

Decline Sit-ups ss w/ Leg Press Calves
4x20-30 -- BW || 4x15 -- Last set 6pps

Machine Crunches
2x20

DONE.

RK
09-01-09, 9:03 pm
Awesome chest and back day man. How are the calves doing?

Themostocles
09-02-09, 1:11 am
Lck of sleep can be a killer, glad to see you pushed through it

firsthorseman97
09-02-09, 6:24 am
You knocked out a great back workout! Especially for not gettin' your sleep. Nice work grindin' it out!

Hollow
09-02-09, 8:20 am
Even though you may not have gotten enough sleep, that was still a very solid session. Great work scals17.

Aggression
09-02-09, 11:05 am
Little sleep can definitely put a damper on things. I had a few consecutive nights last week where I got 4 hours at best per night. Ya gotta tough through it, and you definitely do just that. niCe work GK.

Hoomgar
09-02-09, 11:18 am
Some good looking numbers for running on low sleep bro. How is that A-Test treating you now?

Hg

Phil800101
09-02-09, 1:27 pm
Solid session Steve! Way to push through and get it done, good stuff.

scals
09-04-09, 8:58 pm
Awesome chest and back day man. How are the calves doing?

Thanks brother. Calves are growin, just not fast enough.


Lck of sleep can be a killer, glad to see you pushed through it

Thanks T. Had to get it done regardless.


You knocked out a great back workout! Especially for not gettin' your sleep. Nice work grindin' it out!

Thanks Ryan. Gotta win that show in May. No excuses.


Even though you may not have gotten enough sleep, that was still a very solid session. Great work scals17.

Thanks Hollow.


Little sleep can definitely put a damper on things. I had a few consecutive nights last week where I got 4 hours at best per night. Ya gotta tough through it, and you definitely do just that. niCe work GK.

Thanks brother. Idk if I'm GK, but I'll take it LOL.


Some good looking numbers for running on low sleep bro. How is that A-Test treating you now?

Hg

Thanks brother. Test is simply amazing. Great results in only 11 days.


Solid session Steve! Way to push through and get it done, good stuff.

Thanks Phil. Gotta do what I gotta do.

scals
09-04-09, 9:03 pm
Good workout today. Did some heavy delts and higher reps on triceps.

Smith Shoulder Press
2x12 warmup, 225 10, 275 6, 295 3 (PR)

Side Laterals - Dual Arm
4x10-12 -- Last set 50s for 10

Cable Upright Rows
3x10-15 -- Last set Stack (200) for 10

Shrugs ss w/ Rear Shrugs
135x30, 225x20, 315x24

Bent Over Laterals
2x12 -- 40s
Crazy dropset: 40s,35s,30s,25s,20s,15s,10s all for 10 reps (70 rep set)

Skull Crushers
3x12 -- 95

Reverse One Arm Pushdown
3x12-20

Rope Pushdown ss w/ Rope OH Ext
3x15 each

DONE.

RK
09-04-09, 11:15 pm
Strong as always big man! Keep clawing your way to the top. When do u plan on comin back up again?

Phil800101
09-05-09, 4:05 am
Sick session bro, congrats on the PR! Looking strong my man, 295 is no joke.

The Sun
09-05-09, 4:59 am
295 on shoulder in a big weight moving. gotta get those huge shoulders and that's the only way. good job bro.

Psycho77
09-05-09, 6:30 am
awesome delt whoppin Scals!!

295 is seriously heavy.

Pizzalamp
09-05-09, 7:36 am
woah woah woah
whats going on w that 295????
very impressive big daddy scals

firsthorseman97
09-05-09, 7:38 am
Heavy, heavy, heavy! Congrats on the PR Steve. Movin' some big weight in here. Keep at it!

scals
09-06-09, 7:19 pm
Strong as always big man! Keep clawing your way to the top. When do u plan on comin back up again?

Thanks brother. Prob be back the weekend of Oct 10th.


Sick session bro, congrats on the PR! Looking strong my man, 295 is no joke.

Thanks Phil. 315 is my next victim.


295 on shoulder in a big weight moving. gotta get those huge shoulders and that's the only way. good job bro.

Thanks Sun. Felt good to move that kinda weight.


awesome delt whoppin Scals!!

295 is seriously heavy.

Thanks Psycho. Gotta keep it up.


woah woah woah
whats going on w that 295????
very impressive big daddy scals

Thanks Pizza. Just kept rollin, it felt good!


Heavy, heavy, heavy! Congrats on the PR Steve. Movin' some big weight in here. Keep at it!

Thanks Ryan. Gonna win the natural Philly.

scals
09-06-09, 7:25 pm
Trained legs with my best friend up in DC. He didn't workout, just came for moral support, and check out the amazing chick working out next to me LOL.

Leg Extensions
3x20, Stack x12

Squats
135 12, 225 12, 315 10, 365 8, 225 15

Leg Press
4x10-12 -- Last set 20 plates for 10

Vertical Leg Press
2x10-12

Lying Leg Curls ss w/ BW Sissy Squats
5x8-12 -- Last set Stack for 8 || 5x10

Freakblasters
3x10,12,15 -- More reps as I got used to the movement

Seated Leg Curls ss w/ Kneeling Uni-lateral Curls
2x15 || 2x10

Standing Calves
3x12-20 -- 405

About 100 reps for abs and DONE.

Test and Shock -- pre
3 scoops Carb Max -- intra
2 scoops Ultra Whey Pro -- post (left Torrent at my place)

Chest and Biceps tomorrow back home.

RK
09-06-09, 7:32 pm
thatsssss how we build some legs! gonna be a sore one tomorrow bro

scals
09-06-09, 7:38 pm
Trained legs with my best friend up in DC. He didn't workout, just came for moral support, and check out the amazing chick working out next to me LOL.

Leg Extensions
3x20, Stack x12

Squats
135 12, 225 12, 315 10, 365 8, 225 15

Leg Press
4x10-12 -- Last set 20 plates for 10

Vertical Leg Press
2x10-12

Lying Leg Curls ss w/ BW Sissy Squats
5x8-12 -- Last set Stack for 8 || 5x10

Freakblasters
3x10,12,15 -- More reps as I got used to the movement

Seated Leg Curls ss w/ Kneeling Uni-lateral Curls
2x15 || 2x10

Standing Calves
3x12-20 -- 405

About 100 reps for abs and DONE.

Test and Shock -- pre
3 scoops Carb Max -- intra
2 scoops Ultra Whey Pro -- post (left Torrent at my place)

Chest and Biceps tomorrow back home.


thatsssss how we build some legs! gonna be a sore one tomorrow bro

Bro, I already am LOL. Tyson's is on the second floor. It was a bitch walkin outta there.

LittleMan55
09-06-09, 7:49 pm
Sick leg work out bro! I bet you have another sick leg day at The Body Shop next weekend... Thats a gym made for Animals!

scals
09-06-09, 7:53 pm
Sick leg work out bro! I bet you have another sick leg day at The Body Shop next weekend... Thats a gym made for Animals!

Yea definitely. We'll see what I end up doing if I do the Iron Athlete competition.

LittleMan55
09-06-09, 7:56 pm
Yea definitely. We'll see what I end up doing if I do the Iron Athlete competition.

True! I wonder if cookie eating is part of that contest? If so I may set a new record! lol

RK
09-06-09, 9:12 pm
so an awesome girl huh????? maybe i need to come down to DC LOL

scals
09-06-09, 9:31 pm
True! I wonder if cookie eating is part of that contest? If so I may set a new record! lol

Hahaha, Big Al wont be there so I think you're good LOL.


so an awesome girl huh????? maybe i need to come down to DC LOL

Damn, this girl was slammin. She trained next to me the entire workout. Gorgeous face and bangin body. I stayed focused on what I had to do though. Talked to her a lil after the workout. Gotta visit my boy a lil more often LOL.

RK
09-06-09, 11:19 pm
Damn, this girl was slammin. She trained next to me the entire workout. Gorgeous face and bangin body. I stayed focused on what I had to do though. Talked to her a lil after the workout. Gotta visit my boy a lil more often LOL.[/QUOTE]

thats my brother! hahahaha You should ask her if she wants to hit it up some time with the next Mr. Philly LOL

Psycho77
09-07-09, 11:39 am
Damn, this girl was slammin. She trained next to me the entire workout. Gorgeous face and bangin body. I stayed focused on what I had to do though. Talked to her a lil after the workout. Gotta visit my boy a lil more often LOL.

The major thing missing in my gym. No chicks. Just the occasional overly dramatic guys.

BigAnt
09-07-09, 3:00 pm
Solid lower day Scals....what are freak blasters?

scals
09-07-09, 3:31 pm
thats my brother! hahahaha You should ask her if she wants to hit it up some time with the next Mr. Philly LOL

Hahahaha. Thats gonna be the line after I win.


The major thing missing in my gym. No chicks. Just the occasional overly dramatic guys.

Hahahaha. Nice.


Solid lower day Scals....what are freak blasters?

Thanks Ant. http://www.youtube.com/watch?v=TjqHgRNBams

scals
09-07-09, 3:36 pm
Man the pump today was outta control. Felt awesome.

Incline BB Press ss w/ Flat DB Flyes
4x10-20 -- 225 last 2 sets || 4x8-15 -- Last set 60s

HS Iso Bench ss w/ Free Motion Cable Flyes
3x8-15 || 3x12-15

Old Skool Fly Machine ss w/ Decline HS Press
2x15 || 2x12

Strive Machine Preacher Curls ss w/ EZ Bar Curls
3x10-15 || 3x12 (outter grip)

EZ Bar Cable Curls
3x12 outter grip ss w/ 3x12 narrow grip (24 reps each set)

Hercules Curls
2x15

Seated Calves ss w/ Horizontal Plate Loaded Calves
3x20 || 3x20

DONE.

BigAnt
09-07-09, 3:41 pm
Man the pump today was outta control. Felt awesome.

Incline BB Press ss w/ Flat DB Flyes
4x10-20 -- 225 last 2 sets || 4x8-15 -- Last set 60s

HS Iso Bench ss w/ Free Motion Cable Flyes
3x8-15 || 3x12-15

Old Skool Fly Machine ss w/ Decline HS Press
2x15 || 2x12

Strive Machine Preacher Curls ss w/ EZ Bar Curls
3x10-15 || 3x12 (outter grip)

EZ Bar Cable Curls
3x12 outter grip ss w/ 3x12 narrow grip (24 reps each set)

Hercules Curls
2x15

Seated Calves ss w/ Horizontal Plate Loaded Calves
3x20 || 3x20

DONE.
-------------------------------------------------------------------------------------------

F R E A K !

Hollow
09-08-09, 10:17 am
Simply outstanding work scals17!!! Great work! I hope you had a great long weekend.

Phil800101
09-08-09, 2:05 pm
Awesome sessions my man! Keep on killing it bro.

RK
09-08-09, 4:58 pm
Thats one wicked ass SS to start off with man! might have to give that a try sometime soon.

scals
09-08-09, 7:52 pm
-------------------------------------------------------------------------------------------

F R E A K !

Thanks ... but not yet!


Simply outstanding work scals17!!! Great work! I hope you had a great long weekend.

Thanks Hollow. Every weekend is a long weekend brother. I don't work Mondays LOL.


Awesome sessions my man! Keep on killing it bro.

Thanks Phil. Workin on it.


Thats one wicked ass SS to start off with man! might have to give that a try sometime soon.

It owned me LOL. I loved it.

scals
09-08-09, 7:55 pm
Quick workout today, 35 minutes. Did what I could.

Pull-ups - Neutral Grip
BWx12, +45 7x, BWx12

Deads
135 8, 225 2x20

Bent Over Rows
2x12 -- 225

Machine Rows
2x15

Lat Pulldowns
3x12

DONE. Lots goin on this week.

Firedrake
09-08-09, 8:02 pm
Good work for quick sets today, and awesome stuff yesterday!

I gotta work on my pullups.

Pizzalamp
09-09-09, 7:11 am
strong stuff scals
Quick workout today, 35 minutes. Did what I could.

Pull-ups - Neutral Grip
BWx12, +45 7x, BWx12

Deads
135 8, 225 2x20

Bent Over Rows
2x12 -- 225

Machine Rows
2x15

Lat Pulldowns
3x12

DONE. Lots goin on this week.

Hollow
09-09-09, 9:39 am
Thanks Hollow. Every weekend is a long weekend brother. I don't work Mondays LOL.


Must be nice, lol.

For being short on time you got in one solid session!

Aggression
09-09-09, 10:29 am
some solid sessions through the last few days, scals. No work on Monday's, eh? Ah, that'd be real nice. Don't take that shit for granted. I'd love Monday's off!

Hoomgar
09-09-09, 10:29 am
Quick workout today, 35 minutes. Did what I could.

Pull-ups - Neutral Grip
BWx12, +45 7x, BWx12

Deads
135 8, 225 2x20

Bent Over Rows
2x12 -- 225

Machine Rows
2x15

Lat Pulldowns
3x12

DONE. Lots goin on this week.

Wham Bam thank you ma'am! Short, sweet and to the point. Gotta fit it in when you can bro, good work.

Hg

C.Coronato
09-09-09, 1:09 pm
Hitin the basics and looking good brother, keep it up.

Themostocles
09-09-09, 11:01 pm
Alot of work to be getting done in a short amount of time. And 20 rep sets on deads, thats just silly lol

RK
09-09-09, 11:44 pm
Looking solid as always Steve. Mr. Philly is gonna be yours!

Enforcer
09-10-09, 12:09 pm
Sorry bro, but I have to do it to you bc I am a bit of a BAMA fan, but what happened to them Hokies...lol

Mr. Dead
09-10-09, 12:29 pm
Wham Bam thank you ma'am! Short, sweet and to the point. Gotta fit it in when you can bro, good work.

Hg

Agreed... You're definitely doin' some serious work!!!

Psycho77
09-10-09, 12:39 pm
Quick workout today, 35 minutes. Did what I could.

Pull-ups - Neutral Grip
BWx12, +45 7x, BWx12

Deads
135 8, 225 2x20

Bent Over Rows
2x12 -- 225

Machine Rows
2x15

Lat Pulldowns
3x12

DONE. Lots goin on this week.




awesome work Scals. That vid of the freak busters....ah man.....gotta try that shit out.

Pizzalamp
09-11-09, 6:31 am
enjoy the weekend big daddy scals

BigAnt
09-11-09, 11:36 pm
What's going on---I see your putting in da work!

scals
09-13-09, 10:01 pm
Good work for quick sets today, and awesome stuff yesterday!

I gotta work on my pullups.

Thanks Drake. Pull-ups have really helped my back tremendously.


strong stuff scals

Thanks Pizza.


Must be nice, lol.

For being short on time you got in one solid session!

It is. I mean the other days are 12-13 hours so I'm gettin a full week in 4 days.


some solid sessions through the last few days, scals. No work on Monday's, eh? Ah, that'd be real nice. Don't take that shit for granted. I'd love Monday's off!

Thanks brother. Na I love it. Take nothing for granted.


Wham Bam thank you ma'am! Short, sweet and to the point. Gotta fit it in when you can bro, good work.

Hg

Thanks Hg. Couldnt have said it better myself.


Hitin the basics and looking good brother, keep it up.

Thanks bro.


Alot of work to be getting done in a short amount of time. And 20 rep sets on deads, thats just silly lol

Thanks T. It was silly, but my back wasnt laughin.


Looking solid as always Steve. Mr. Philly is gonna be yours!

Thanks brother. Not going down without a fight.


Sorry bro, but I have to do it to you bc I am a bit of a BAMA fan, but what happened to them Hokies...lol

Yea yea. whatever. Haha. Our offense is pitful. Defense was awesome til the 4th when they were exhausted.


Agreed... You're definitely doin' some serious work!!!

Thanks MD. Doing what I can.


awesome work Scals. That vid of the freak busters....ah man.....gotta try that shit out.

I love that exercise. My gym doesn't have anywhere for me to do em. The lat pulldown set is too narrow to get both legs on it.


enjoy the weekend big daddy scals

Thanks brother. I sure did. Hope you did too.


What's going on---I see your putting in da work!

Thanks Ant. Same shit different day.

scals
09-13-09, 10:12 pm
What a weekend. I took Wed-Saturday off to rest up. Drove to Wheeling early Saturday to see Broc (Littleman55) and Deanna compete in the Erik Fannkhouser Grand Prix. Both did an awesome job and all their hard work paid off and they both got some good hardware. Great job to both of you. Got to hang with my boy treetrunklegs and some other members from the ForVm, Shaffer, Cantgettoobig, and others. All in all a great fuckin weekend. Can't wait for Team Universe next weekend.

For those who see the pictures from the show, tell me the overall winner Chris Fox doesn't look just like Vinny Galanti. TTL and I were watching him pose and even his routine looked like Vinny. Scary.

Trained Legs with TTL at the ABC at the Body Shop today. He's looking awesome and strong 8 weeks out. That boy is gonna earn that pro card in his series of shows, no doubt.

Leg Extensions
Bunch of sets and reps to warm up

Power Squat
6x4-12 -- Last set 8pps

Nebula Leg Press
5x10-12 -- Last set 4 100s ps and 2pps

Standing Calves ss w/ Seated Calves
3x15-20 each

Squats
135 10, 225 10, 315 8, 405 2, 225 12

Single Leg Extensions
4x15

DONE. Got to hang out with House today. Damn he's fuckin huge! Ate at the West Texas Roadhouse, then drove 6 hours back to VA. Fuck my legs are tight LOL.

BigAnt
09-13-09, 10:40 pm
What a weekend. I took Wed-Saturday off to rest up. Drove to Wheeling early Saturday to see Broc (Littleman55) and Deanna compete in the Erik Fannkhouser Grand Prix. Both did an awesome job and all their hard work paid off and they both got some good hardware. Great job to both of you. Got to hang with my boy treetrunklegs and some other members from the ForVm, Shaffer, Cantgettoobig, and others. All in all a great fuckin weekend. Can't wait for Team Universe next weekend.

For those who see the pictures from the show, tell me the overall winner Chris Fox doesn't look just like Vinny Galanti. TTL and I were watching him pose and even his routine looked like Vinny. Scary.

Trained Legs with TTL at the ABC at the Body Shop today. He's looking awesome and strong 8 weeks out. That boy is gonna earn that pro card in his series of shows, no doubt.

Leg Extensions
Bunch of sets and reps to warm up

Power Squat
6x4-12 -- Last set 8pps

Nebula Leg Press
5x10-12 -- Last set 4 100s ps and 2pps

Standing Calves ss w/ Seated Calves
3x15-20 each

Squats
135 10, 225 10, 315 8, 405 2, 225 12

Single Leg Extensions
4x15

DONE. Got to hang out with House today. Damn he's fuckin huge! Ate at the West Texas Roadhouse, then drove 6 hours back to VA. Fuck my legs are tight LOL.
-------------------------------------------------------------------------------------------

SOLID WEEKEND, GREAT LEG DAY!

Themostocles
09-14-09, 12:01 am
Now that sounds like a good time, even if you were working legs with a maniac lol

Chase "BIG COUNTRY" Browning
09-14-09, 12:06 am
Nice work today bro. You and TTL put in a psychotic leg session. It was great to meet you!

RK
09-14-09, 12:49 am
heavy ass squats at the end? boy u must be crazy LOL. i bet that ride back was fucken killer.

Pizzalamp
09-14-09, 7:14 am
damn sounds like a killer wkout and a great time w everyone

Hollow
09-14-09, 8:15 am
That was a great leg day and an awesome sounding weekend!

Chase "BIG COUNTRY" Browning
09-14-09, 1:06 pm
http://i859.photobucket.com/albums/ab155/CantGet2BIG/fank011.jpg

Thought you might like this.

scals
09-14-09, 3:23 pm
-------------------------------------------------------------------------------------------

SOLID WEEKEND, GREAT LEG DAY!

Thanks Ant.


Now that sounds like a good time, even if you were working legs with a maniac lol

Hahaha, it was a great time.


Nice work today bro. You and TTL put in a psychotic leg session. It was great to meet you!

Thanks brother. It was definitely a great time, and great to meet ya too.


heavy ass squats at the end? boy u must be crazy LOL. i bet that ride back was fucken killer.

It sucked ass lol. Crazy is whats gonna get these legs to grow.


damn sounds like a killer wkout and a great time w everyone

Thanks Pizza, it was.


That was a great leg day and an awesome sounding weekend!

Thanks Hollow. It was indeed awesome.


http://i859.photobucket.com/albums/ab155/CantGet2BIG/fank011.jpg

Thought you might like this.

Nice pic of you 3. I look like shit lol. I need to get bigger.

Pizzalamp
09-14-09, 3:24 pm
looking large big daddy scals no lie

scals
09-14-09, 3:28 pm
Joined a new gym today. Found out my company's health care pays half the membership costs if I go 8 times a month. Shouldn't be a problem LOL.

Incline Press
4x4-15 -- 275 for 4

Flat DB -- Reverse Pyramid
6,8,10,20

Cable Crossovers
4x15 -- 2 sets crossovers, 2 sets crossunders

Machine Press
4x15

Preacher Curls (narrow grip)
3x8-15

Tricep Pushdowns
3x15-20 -- Last set Stack

HS Curl
3x15,12,7

Incline Skull Crushers
3x6-12

Hammer Rope Curls
3x15

Seated Dip Machine
3x20,15,10 -- Stack on last set

High Cable Curls ss w/ Reverse Pushdowns -- no rest between sets
3x12 each

DONE.

scals
09-14-09, 3:29 pm
looking large big daddy scals no lie

Thanks brother. I feel small though :/

Pizzalamp
09-14-09, 3:30 pm
Thanks brother. I feel small though :/

come down n join me at 180lbs if youre not happy at ya weight lol

scals
09-14-09, 3:31 pm
come down n join me at 180lbs if youre not happy at ya weight lol

Soon enough bro. Diet starts November 30th.

Aggression
09-14-09, 3:32 pm
Nice pic of you 3. I look like shit lol. I need to get bigger.

Dude you're the biggest one of the group! haha. niCe

Good looks on the new gym, only paying half the cost! Sweet deal man. Looking good in here.

RK
09-14-09, 3:58 pm
some big ass numbers man, 275 incline is no joke. gonna have to lock this animal up haha

C.Coronato
09-14-09, 4:01 pm
Im a damn midget in that picture haha.

scals
09-14-09, 4:03 pm
Dude you're the biggest one of the group! haha. niCe

Good looks on the new gym, only paying half the cost! Sweet deal man. Looking good in here.

Hahaha, I wish I was the biggest. They don't call him House for nothing.


some big ass numbers man, 275 incline is no joke. gonna have to lock this animal up haha

Thanks brother. Can't lock it up yet. Got wayyyyyy too much work left to do.


Im a damn midget in that picture haha.

Hahaha. Yea but I'm fat and nasty lookin lol.

Mr. Dead
09-14-09, 4:14 pm
Great session!!! And, congrats on the discount for the gym membership!!! I'm sure you'll be there at least 8 times a month... *LOL*

AZN-BEEF
09-14-09, 9:32 pm
nice! lol nice deal too bro!

Chase "BIG COUNTRY" Browning
09-14-09, 9:41 pm
Nice pic of you 3. I look like shit lol. I need to get bigger.


Im a damn midget in that picture haha.


Hahaha. Yea but I'm fat and nasty lookin lol.

We are standing next to an IFBB pro, ofcourse we look like shit. No need to pick ourselves apart! haha But damn my calves are embarrassing. haha

scals
09-14-09, 9:50 pm
Great session!!! And, congrats on the discount for the gym membership!!! I'm sure you'll be there at least 8 times a month... *LOL*

Thanks brother. I sure hope so LOL


nice! lol nice deal too bro!

Thanks brother.


We are standing next to an IFBB pro, ofcourse we look like shit. No need to pick ourselves apart! haha But damn my calves are embarrassing. haha

So you are confirming it, I look like shit LOL. Fuck airbrush House out of it, don't change much LOL.

Chase "BIG COUNTRY" Browning
09-14-09, 9:54 pm
So you are confirming it, I look like shit LOL. Fuck airbrush House out of it, don't change much LOL.

Nah I am not confirming it. I was actually admiring your delts. haha

Themostocles
09-15-09, 1:45 am
Thats a hell of a deal, wish I my company would pay part of it. THen again, I am probably the only person here that would use it. Grat beach boy day lol

firsthorseman97
09-15-09, 9:27 am
Strong workout Steve. Lookin' large in your pic. You've definitely been working hard. Keep it up! Pretty sweet deal with your gym membership.

Hollow
09-15-09, 10:59 am
Great workout scals17! That’s a sweet deal regarding the gym membership...think you’ll be able to go more then eight times a month? Looking freaking large in the pic!

Psycho77
09-15-09, 11:06 am
Sweet workout, Scals.

Looking large in that pic. ohh yeah.

G Diesel
09-15-09, 11:41 am
Wish I was there to bang the iron with my boys at House's show. Looking big bro... Gotta pack it on for the next two months before it is "go time".

Peace, G

Phil800101
09-15-09, 1:05 pm
Sick workouts bro! Good stuff. Looking swole in that pic my man, keep up the great work.

Hoomgar
09-15-09, 1:42 pm
http://i859.photobucket.com/albums/ab155/CantGet2BIG/fank011.jpg


Redefining "big"

Looks like you had an awesome weekend bro. Lookin large my brother...

scals
09-15-09, 5:06 pm
Nah I am not confirming it. I was actually admiring your delts. haha

Hahahaha. I start dieting in a couple months.


Thats a hell of a deal, wish I my company would pay part of it. THen again, I am probably the only person here that would use it. Grat beach boy day lol

It is a great perk. Haha, you know thats why I go to the gym.


Strong workout Steve. Lookin' large in your pic. You've definitely been working hard. Keep it up! Pretty sweet deal with your gym membership.

Thanks Ryan. 3 weeks left of the bulk brother.


Great workout scals17! That’s a sweet deal regarding the gym membership...think you’ll be able to go more then eight times a month? Looking freaking large in the pic!

Thanks Hollow. I might be able to make just about 8 times LOL. I'm glad you think so... LOL.


Sweet workout, Scals.

Looking large in that pic. ohh yeah.

Thanks brother. I don't see it but I'm glad everyone else says so. I'm actually glad to start dieting soon.


Wish I was there to bang the iron with my boys at House's show. Looking big bro... Gotta pack it on for the next two months before it is "go time".

Peace, G

Yea we def missed ya out there G. It was a great show and time. Thanks brother. I got a good feeling about this year.


Sick workouts bro! Good stuff. Looking swole in that pic my man, keep up the great work.

Thanks Phil. Tryin to get as big as possible in the next few weeks.


http://i859.photobucket.com/albums/ab155/CantGet2BIG/fank011.jpg


Redefining "big"

Looks like you had an awesome weekend bro. Lookin large my brother...

Thanks Hg. I appreciate it. Got lots of work still to come. I added someone to my corner as well ...

LittleMan55
09-15-09, 5:09 pm
Thanks again for coming to the Show bro! It was one hell of a weekend for sure.

Too bad I was too full to go to Godfathers... lol

Keep killing it and getting your grow on. Finish this bulk strong! Then it will be my turn to come to your show.

scals
09-15-09, 5:12 pm
Thanks again for coming to the Show bro! It was one hell of a weekend for sure.

Too bad I was too full to go to Godfathers... lol

Keep killing it and getting your grow on. Finish this bulk strong! Then it will be my turn to come to your show.

No doubt bro. I wouldn't have missed it for the world. Be glad you didn't go lol. Absolutely. 3 more weeks of Test, maintanence, then diet. Hopefully the added "executioner" will put me over the top.

C.Coronato
09-15-09, 5:15 pm
Yes LM, you are lucky ..

scals
09-15-09, 5:26 pm
Yes LM, you are lucky ..

I dont know if its that its because were from normal parts of the world or what ... but that shit was crazy. Looked like a transformed pizza parlor.

Chase "BIG COUNTRY" Browning
09-15-09, 7:39 pm
Yes LM, you are lucky ..


I dont know if its that its because were from normal parts of the world or what ... but that shit was crazy. Looked like a transformed pizza parlor.

Dont be hatin on Dub-V and our toothless strippers! HAHA

scals
09-15-09, 9:18 pm
Dont be hatin on Dub-V and our toothless strippers! HAHA

Hahaha, sorry, I got too. Southern X aint too bad LOL.

scals
09-15-09, 9:21 pm
Trained at the new gym again today. Not many people, but a few powerlifters. Cool dudes.

Machine Pulldowns
2x20 -- warmup

Lat Pulldowns
4x12,12,10,6 -- Last set 260 for 6

Deadlifts
135 10, 225 10, 315 10, 405 8, 495 2

Yates Rows
2x12

HS Iso Low Row
4x12,12,10,10 -- Last set 4pps

HS Iso High Pull
4x12,12,10,12 -- Last set 3pps

Machine Pulldowns
3x12 -- switched grip each set -- overhand, neutral, underhand

DONE.

Big C
09-15-09, 9:45 pm
Yo what's up bro.......yeah I was not happy to have to sit the weekend out but from what pics I've seen so far everyone looks good including yourself.

Workouts looking strong as well bro......495 on deadlift is no laughing matter....big weight.

See u at the Arnold FOR SURE man. later!

Refuge
09-16-09, 12:01 am
Shoot man, some more solid sessions. Got me stoked for our ABC.

RK
09-16-09, 12:56 am
Good job throwing everything in scals. I love both of the HS row machines, by far one of the most worth while machines out there.

Ill hit u up tomorrow about the weekend

Themostocles
09-16-09, 2:18 am
495 for a double is solid, great work!

Hollow
09-16-09, 8:15 am
Great back workout and pulling 495 for two reps...outstanding!!!

Psycho77
09-16-09, 9:03 am
Thanks brother. I don't see it but I'm glad everyone else says so. I'm actually glad to start dieting soon.

we always see ourselves smaller than others, but friends will always tell us whats what. dieting soon.....with you're size, gonna be impressive bro, can't wait to see it.

Psycho77
09-16-09, 9:05 am
Trained at the new gym again today. Not many people, but a few powerlifters. Cool dudes.

Machine Pulldowns
2x20 -- warmup

Lat Pulldowns
4x12,12,10,6 -- Last set 260 for 6

Deadlifts
135 10, 225 10, 315 10, 405 8, 495 2

Yates Rows
2x12

HS Iso Low Row
4x12,12,10,10 -- Last set 4pps

HS Iso High Pull
4x12,12,10,12 -- Last set 3pps

Machine Pulldowns
3x12 -- switched grip each set -- overhand, neutral, underhand

DONE.


I see you did back as well. Good job. 495x2 is sick. Hows the back feeling now? mine is just wrecked.

J-Dawg
09-16-09, 9:27 am
http://i859.photobucket.com/albums/ab155/CantGet2BIG/fank011.jpg

Thought you might like this.

Damn, looking big Steve. I can see the bulking and training is going really well for you.

B Con
09-16-09, 9:34 am
Hell yeah got it done and looked MASSIVE at the ABC. I missed your call last night... I had already hit the bed haha I know I know... I was exhausted though.

I'll try to hit you up tonight though. Keep putting in the killer sessions and talk to you soon my brother.

C.Coronato
09-16-09, 10:01 am
Yeaaa buddy, lots of weight! 495 is fun on deads lol. Keep pulling brother.

Aggression
09-16-09, 10:15 am
Big weight in here. Pull that 5 hundo!

Hoomgar
09-16-09, 2:23 pm
I added someone to my corner as well ...

Wait, what?

Firedrake
09-19-09, 10:47 am
You been slackin', bro? Haven't seen anything here in a couple of days . . . <grin>

scals
09-19-09, 11:09 am
Yo what's up bro.......yeah I was not happy to have to sit the weekend out but from what pics I've seen so far everyone looks good including yourself.

Workouts looking strong as well bro......495 on deadlift is no laughing matter....big weight.

See u at the Arnold FOR SURE man. later!

Thanks brother. Yea def missed ya there. Arnold is a definite.


Shoot man, some more solid sessions. Got me stoked for our ABC.

Thanks bro. Should be a good one.


Good job throwing everything in scals. I love both of the HS row machines, by far one of the most worth while machines out there.

Ill hit u up tomorrow about the weekend

Thanks brother. Love the entire HS line. Great stuff.


495 for a double is solid, great work!

Thanks T.


Great back workout and pulling 495 for two reps...outstanding!!!

Thanks Hollow. Working on more reps of it.


we always see ourselves smaller than others, but friends will always tell us whats what. dieting soon.....with you're size, gonna be impressive bro, can't wait to see it.


I see you did back as well. Good job. 495x2 is sick. Hows the back feeling now? mine is just wrecked.

Thanks brother. Hoping to come in around 195, but I'll take the best condition over weight any day. Back was sore from a few days.


Damn, looking big Steve. I can see the bulking and training is going really well for you.

Thanks J. Gonna start leaning out a bit and get ready to get on stage.


Hell yeah got it done and looked MASSIVE at the ABC. I missed your call last night... I had already hit the bed haha I know I know... I was exhausted though.

I'll try to hit you up tonight though. Keep putting in the killer sessions and talk to you soon my brother.

Good talkin to ya the other night bro. Thanks for the compliments.


Yeaaa buddy, lots of weight! 495 is fun on deads lol. Keep pulling brother.

Thanks bro. Gonna start hitting more reps on em.


Big weight in here. Pull that 5 hundo!

Thanks bro. Hell yea!


Wait, what?

Check your PMs


You been slackin', bro? Haven't seen anything here in a couple of days . . . <grin>

Sorry brother. Had a business trip Wed and Thurs, and back to work Friday. Training later today!

Chase "BIG COUNTRY" Browning
09-19-09, 4:13 pm
Tear it up today bro. Lookin forward to seein the carnage.

scals
09-19-09, 4:14 pm
Tear it up today bro. Lookin forward to seein the carnage.

Today was an ok day. Post in a second.

scals
09-19-09, 4:17 pm
I start my new diet and training program tomorrow. Hit some chest today to get ready for the carnage.

Flat Bench
135 15, 225 8, 250 6, 275 4, 300 2, 315 1, 225 10

Incline DB Press
90s 10, 100s 8, 110s 6, 120s 5

Cable Flyes
4x10-20 -- Last set 120 on each side

Dips
2x12 -- BW

20 minutes on treadmill, 3.5 @ 9 incline. DONE.

scals
09-20-09, 3:58 pm
Good start to the new training and diet program. Felt strong and moved quickly. 50 minutes total, before cardio.

Nautilus Shoulder Press
5x15,12,10,8,6 -- Last set 3pps -- Should have gone heavier, next time

Seated Side Laterals
4x20,15,12,10 -- Last set triple drop 40s-20s-10s-5s (52 reps total)

Lying Face Pulls
4x15,12,10,8 -- Last set double drop 170 8, 140 10, 100 15 (33 reps total)

Cable Upright Rows
4x10 -- Last set 160

BB Front Raises
4x15

Cable Curls
4x20,15,12,10

Hammer DB Curls
4x15,12,10,8 -- Last set 55s for 8

125 reps for abs, 15 minutes on the treadmill. DONE.

Chase "BIG COUNTRY" Browning
09-20-09, 4:02 pm
lying face pulls? im curious lol

scals
09-20-09, 4:07 pm
lying face pulls? im curious lol

http://www.youtube.com/watch?v=hNz2MKUBt2o&feature=channel_page

Chase "BIG COUNTRY" Browning
09-20-09, 4:13 pm
http://www.youtube.com/watch?v=hNz2MKUBt2o&feature=channel_page

Looks solid. Will be incorporated into my delt day asap. Another tool in the arsenal to bring up my non-existent rear delt. haha

prowrestler
09-20-09, 4:49 pm
solid work man, lying face pulls sound like a good iso move

Firedrake
09-20-09, 5:03 pm
Great work! Good, solid volume, great angles. I'm going to have to try those face pulls -- they look like fun!

scals
09-20-09, 5:10 pm
Looks solid. Will be incorporated into my delt day asap. Another tool in the arsenal to bring up my non-existent rear delt. haha

Bro, that is def by far the best exercise I have ever done for rear delts. BTW, the dude in the video is my trainer.


solid work man, lying face pulls sound like a good iso move

Thanks pro. It is an awesome movement. Really squeeze at the bottom.


Great work! Good, solid volume, great angles. I'm going to have to try those face pulls -- they look like fun!

Thanks Drake. They are pretty awesome LOL.

RK
09-20-09, 8:29 pm
Looking good bro. thats some heavy ass incline presses. Feeling it today?

scals
09-20-09, 10:22 pm
Looking good bro. thats some heavy ass incline presses. Feeling it today?

Thanks brother. Yea Im sore as shit right now. Felt it during delt training.

Pizzalamp
09-21-09, 6:58 am
i like that lying face pull...im def gonna use it
and your trainer looks like a beast

great workouts and good luck w the new diet

firsthorseman97
09-21-09, 9:09 am
Some real nice workouts happening in here, Steve. Keep pounding away!

B Con
09-21-09, 9:13 am
It was great talking to you the other night and hearing everything going on. Big things in store I see... on the new diet eh? Can't wait to see how it goes... send me a pic of your new trainer...

scals
09-21-09, 9:17 am
i like that lying face pull...im def gonna use it
and your trainer looks like a beast

great workouts and good luck w the new diet

Thanks Pizza. The movement was awesome. He is LOL.


Some real nice workouts happening in here, Steve. Keep pounding away!

Thanks Ryan. Will do.


It was great talking to you the other night and hearing everything going on. Big things in store I see... on the new diet eh? Can't wait to see how it goes... send me a pic of your new trainer...

Absolutely, good talking to you too. Don't have a pic but go to youtube and search animal 1622

Hoomgar
09-21-09, 11:37 am
Lookin sharp on Delts and Biceps with the new routine bro.

This brother here has some serious 'snowball affect' going on. With each revolution he is getting larger AND picking up more of the substance of this sport to himself as he goes.

So many positive points for you now bro since the injury/set backs from months before.

Hg

LittleMan55
09-21-09, 11:47 am
You da man! Diet time in here... Do work bro!

scals
09-21-09, 3:41 pm
Lookin sharp on Delts and Biceps with the new routine bro.

This brother here has some serious 'snowball affect' going on. With each revolution he is getting larger AND picking up more of the substance of this sport to himself as he goes.

So many positive points for you now bro since the injury/set backs from months before.

Hg

Thanks Hg. You have to learn from the past and evolve. I'm finally on the right track! Thanks for the support over the past year.


You da man! Diet time in here... Do work bro!

Thanks bro, you know I will.

scals
09-21-09, 3:45 pm
Wow. This was a much different approach, and shit I like it. My legs are like rubber right now.

7 minutes on the bike

Pause Squats -- 2 seconds at the bottom
135 10, 225 8, 275 3x6

Horizontal Calf Raises
5x15,12,10,8,6

Hack Squats
5x15,12,8,8,6 -- Last set double drop set (18 reps total)

Leg Press Calf Raises
4x15,12,10,8 -- Last set 4pps

Leg Press
4pps 20, 6pps 15, 8pps 12, 10pps 10

Seated Calf Raises
4x15 -- 2 plates & 25

Leg Extensions -- 6 second hold at top, 6 second descent
4x6

10 minutes on the bike. FUCKIN DONE. I limped out of there today.

Hoomgar
09-21-09, 3:46 pm
I limped out of there today.

You'll be limping for days after that one! 2 second pause is some serious stuff.

Hg

scals
09-21-09, 3:48 pm
You'll be limping for days after that one! 2 second pause is some serious stuff.

Hg

Hell yea Hg, especially when youre not used to it.

Hollow
09-21-09, 4:34 pm
After that session you're going to be limping for a while! Outstanding leg session scals17!!!

C.Coronato
09-21-09, 4:57 pm
Looking good. Hell ya brother. Keep pushing.

Big C
09-21-09, 5:06 pm
Damn bro every time I check back u are gettin stronger and stronger....but I guess that is the idea huh lol. Good work on those legs.

How about Va Tech bro damn......sorry Nebraska!

scals
09-21-09, 5:34 pm
After that session you're going to be limping for a while! Outstanding leg session scals17!!!

Thanks Hollow. You had quite the leg day yourself.


Looking good. Hell ya brother. Keep pushing.

Thanks bro. Gotta bring my legs up to your level.


Damn bro every time I check back u are gettin stronger and stronger....but I guess that is the idea huh lol. Good work on those legs.

How about Va Tech bro damn......sorry Nebraska!

Hahaha, thanks C, that is my plan. That game was nutty. With 2 minutes left I was screaming at the TV in anger, then 30 seconds later screaming in JOY LOL.

Chase "BIG COUNTRY" Browning
09-21-09, 5:41 pm
Nice work. Gotta love pause squats.


Tried those face pulls out today. Money.

The Sun
09-21-09, 5:42 pm
sounds pretty hard, to give em a squats pause at the bottom

scals
09-21-09, 6:37 pm
Nice work. Gotta love pause squats.


Tried those face pulls out today. Money.

This was the first time I had done em. They were hard, but I liked em. Glad you liked the face pulls.


sounds pretty hard, to give em a squats pause at the bottom

Believe me brother, it was. Couple of weeks I'll go heavier.

LittleMan55
09-21-09, 6:41 pm
Wow. This was a much different approach, and shit I like it. My legs are like rubber right now.

7 minutes on the bike

Pause Squats -- 2 seconds at the bottom
135 10, 225 8, 275 3x6

Horizontal Calf Raises
5x15,12,10,8,6

Hack Squats
5x15,12,8,8,6 -- Last set double drop set (18 reps total)

Leg Press Calf Raises
4x15,12,10,8 -- Last set 4pps

Leg Press
4pps 20, 6pps 15, 8pps 12, 10pps 10

Seated Calf Raises
4x15 -- 2 plates & 25

Leg Extensions -- 6 second hold at top, 6 second descent
4x6

10 minutes on the bike. FUCKIN DONE. I limped out of there today.

Now this is what I'm talking about!!! Makes me want to go back to the gym and do leg day right now... Oh man I may have to steal that one!

scals
09-21-09, 6:47 pm
Now this is what I'm talking about!!! Makes me want to go back to the gym and do leg day right now... Oh man I may have to steal that one!

Man I'm fuckin sore as shit. I was ok til the hack squats. Shit bro. I felt each fiber in my legs working on that drop set. Add the lower carbs, FML! LOL. Big things to come. Glad we separated hammys from quads too.

RK
09-21-09, 7:29 pm
U werent kiddin bro, u got shit done! did u do actual BB hack squats or was it a machine?

scals
09-21-09, 7:42 pm
U werent kiddin bro, u got shit done! did u do actual BB hack squats or was it a machine?

Thanks brother. Machine. It was an awkward one. I haven't found a good one since Better Bodies.

Firedrake
09-21-09, 8:00 pm
Great leg day! I can't quite get 8 plates, and you're knockin' out the leg presses with 10! I can't even get 10 ON my machine!

Themostocles
09-22-09, 3:38 am
How is sitting down working for you? Feel like free fall?

Psycho77
09-22-09, 9:53 am
Wow. This was a much different approach, and shit I like it. My legs are like rubber right now.

7 minutes on the bike

Pause Squats -- 2 seconds at the bottom
135 10, 225 8, 275 3x6

Horizontal Calf Raises
5x15,12,10,8,6

Hack Squats
5x15,12,8,8,6 -- Last set double drop set (18 reps total)

Leg Press Calf Raises
4x15,12,10,8 -- Last set 4pps

Leg Press
4pps 20, 6pps 15, 8pps 12, 10pps 10

Seated Calf Raises
4x15 -- 2 plates & 25

Leg Extensions -- 6 second hold at top, 6 second descent
4x6

10 minutes on the bike. FUCKIN DONE. I limped out of there today.



hell yeah! thats the way champions do legs. definitely not envying you right now, Scals. Daym, gettting of the shitter must be a bitch.