View Full Version : Redemption: Scals Journey
AZN-BEEF
12-03-09, 10:28 pm
damn nice work bro! have fun on saturday! take some pics for us that cant go! lol
Themostocles
12-04-09, 1:36 am
SLDL with 365x8? Freak!
Phil800101
12-04-09, 4:50 am
Holy shit bro, that's what I call a workout! Brutal looking supersets, and some strong-ass SLDLs. On Fire? I'm surprised you could even feel anything in your legs after all that madness.
jayanticoli
12-04-09, 8:07 am
fuckin pumped for saturday!
Aggression
12-04-09, 12:57 pm
Traveling home tomorrow. Hittin in Diamond this Saturday with the fellas.
See you there big fella. I'm pumped.
Good looking work, Steve -- I like "your" technique. . . <grin>
Thanks Drake. My chest was still sore on Saturday.
You think? That usually causes a stir when you go lunging around the gym for insane disntaces. lol
Great shit. Will call you back shortly. I was in deep concentration (meal time)
Hahaha, yea they were staring and making comments as I limped to put the barbell away lol.
damn nice work bro! have fun on saturday! take some pics for us that cant go! lol
Thanks bro. Theyll be up tomorrow.
SLDL with 365x8? Freak!
I try, hahaha. Thanks T.
Holy shit bro, that's what I call a workout! Brutal looking supersets, and some strong-ass SLDLs. On Fire? I'm surprised you could even feel anything in your legs after all that madness.
Thanks Phil. I drive from VA to Philly Friday, talk about uncomfortable lol.
fuckin pumped for saturday!
No doubt. It was great to see ya bro.
See you there big fella. I'm pumped.
It was awesome seeing ya brother. Looking good.
What a great day. First time at Diamond, and it's weird to see it in color lol. Huge crowd there. Evan and Big Al looked unreal. Got to see G, TTL, Aggression, Enforcer, NG, Giant Killer, Vinny, Jay and more. PJ Braun, Guy Cisternino, and Rodney Roller were there as well. They had the 2009 Olympia on the TV in the front. Great atmosphere.
On to the workout... Trained Shoulders with Shaun "Giant Killer"
Smith Machine Press -- heavy smith
7x7-15 -- Heaviest set 215
Side Laterals
7x8-15 -- Heaviest set 60s
Reverse Pec Deck
5x12-15
HS Press
4x5-8 -- Heaviest set 3pps
Cable Side Laterals
3x10
DB Front Raises
3x7-10 -- Heaviest set 65s
Reverse Machine Press
3x8-15
Shrugs
3x15 -- 315
DONE. Tons and tons of volume. Shaun really kicked my ass, and I thank him for that. Robbie from MD was there filming Evan, but got Shaun a lil bit too. So there is a possibility of me spotting Shaun will be in an MD video lol.
LittleMan55
12-06-09, 10:23 am
Great work yesterday bro! I knew it was going to be good after talking to you on the phone. Bunch of freaks at that ABC it sounds like.
Sounds like a heck of a time at Diamond. Wish I could have made the drive up. See you at the Arnold!
looks like he beat you up good! can only imagine what the atmosphere was like there.....was testosterone dripping from the ceiling? lol
Phil800101
12-06-09, 2:21 pm
Out-fucking-standing workout Steve! Looking strong, and with some solid volume. Boulders for shoulders for sure bro. Sounds like one hell of a time.
Great work yesterday bro! I knew it was going to be good after talking to you on the phone. Bunch of freaks at that ABC it sounds like.
Thanks Broc. It was Freakville for sure. Great group of fellas. The normal Diamond crew were some good guys too.
Sounds like a heck of a time at Diamond. Wish I could have made the drive up. See you at the Arnold!
It was awesome J, def missed ya. Countdown to the Arnold is on brother.
looks like he beat you up good! can only imagine what the atmosphere was like there.....was testosterone dripping from the ceiling? lol
Shaun kicked my ass lol. I thought it was water from all the snow, but hell it couldve been testostreone LOL.
Out-fucking-standing workout Steve! Looking strong, and with some solid volume. Boulders for shoulders for sure bro. Sounds like one hell of a time.
Thanks Phil. They hurt like fuck today lol.
Trained at my parent's gym today. Went with my mom. She trained shoulders and legs. Trying to talk her into Master's Figure! We'll see.
Neutral Grip Pulldowns
2x20 -- warmups
3x12,10,26 -- Last set was double drop
Old Skool TBar
5x10-12 -- Last set 5 plates x10
Pull-ups ss w/ DB Pullovers
2x10 || 2x12
Cable Straight Arm Pushdowns
3x15
BB Preacher Curls -- Seated
3x8-12
DB Preacher -- Standing
3x10-12
Cable Curls
6x10-15 -- 3 close grip, 3 wide grip
20 minutes on the stepper. DONE. Doing nothing the rest of the day. Hanging with the familiy. Maybe some pool and ping-pong with my lil sisters.
Phil800101
12-06-09, 2:49 pm
Killer session there bro! I bet you had a solid pump. Enjoy the day with your family.
Pizzalamp
12-06-09, 7:29 pm
youre so lucky w the abc
enjoy your time w the family!
Themostocles
12-07-09, 12:02 am
Great work, those pulling muscles had to smote(or however you conjugate that)
Killer session there bro! I bet you had a solid pump. Enjoy the day with your family.
youre so lucky w the abc
enjoy your time w the family!
Great work, those pulling muscles had to smote(or however you conjugate that)
Thanks fellas. It was a nice time with the family. Played some pool in the basement with my dad, and a lil Rock Band with my sisters. I'll tell ya what, my 13 year old sister took me to school on that shit LOL.
Great workout today. I think I have found a nice groove in my leg training. Didn't have my shirt today but still rocked out LOL.
7 minutes on the bike
Power Squat
2x15 -- warmups
3x12,10,8 -- Last set 8pps -- mom looked at me like i was nuts!
Seated Calf Raise
4x10-25 -- Last set 3 plates and 2 25s
Leg Press
4x12 -- Last set 8pps
Leg Press Calf Raise
5x20-50 -- 5pps down to 1pps
BB Squats
4x10 -- 275
Lying Leg Curls
4x12-15
Leg Extensions
3x12-15
Horizontal Calf Raise
7x12-20 -- 20 second rest, last set Stack for 14
25 minutes on the treadmill and DONE. Thrilled with this workout and the vascularity throughout my legs. Must be doing something right lol. Off tomorrow. Back to VA tonight.
Phil800101
12-07-09, 3:17 pm
Sick wheels session my man! Looks intense and brutal. Oh man, being in a car after all that is going to be rough, lol. Enjoy the rest tomorrow.
LittleMan55
12-07-09, 3:18 pm
Great looking work outs up in here.
What do you mean your mother looked at you like you were nuts? WE have all known that for years, so its nothing new. lol Still insane work!
Aggression
12-07-09, 4:00 pm
Shit ... Animal invades MD. Evan and GK on the vid with cameos by scals and TTL. niCe. Good to see you again man. The Arnold is looming. I'm pumped as hell.
Mr. Dead
12-07-09, 5:48 pm
Definitely looks like you smoked those wheels!!! Awesome stuff, there!!!
Firedrake
12-07-09, 6:16 pm
Great leg day -- you sure you'll be up to that drive? <grin>
Themostocles
12-08-09, 3:50 am
Great leg day -- you sure you'll be up to that drive? <grin>
No kidding, nothing like leg cramps and driving...
Sick wheels session my man! Looks intense and brutal. Oh man, being in a car after all that is going to be rough, lol. Enjoy the rest tomorrow.
Thanks Phil. Surprisingly no cramps or anything in the car lol.
Great looking work outs up in here.
What do you mean your mother looked at you like you were nuts? WE have all known that for years, so its nothing new. lol Still insane work!
Thanks Broc. Yea, we have known that, but she's never seen it in action. You can hear it, and it can seem brutal, but seeing it brings it to antoher level.
Shit ... Animal invades MD. Evan and GK on the vid with cameos by scals and TTL. niCe. Good to see you again man. The Arnold is looming. I'm pumped as hell.
Great seeing ya as well brother. Hell yea!!! Can't wait til the video hits the web.
Definitely looks like you smoked those wheels!!! Awesome stuff, there!!!
Thanks MD.
Great leg day -- you sure you'll be up to that drive? <grin>
Thanks Drake. Cruise control was a beautiful thing lol.
No kidding, nothing like leg cramps and driving...
Yea they suck, but luckily they didnt hit me!
Trained early today. Working the night shift this week, so bed at 3am up at 1015am, training by 11am. Fun stuff.
Flat Bench -- wow it's been a long time, actually felt a lil awkward
3x12-30 -- warmups
4x8-15 -- Heaviest set was 250 for 8
Incline Flyes
3x12,10,28 -- Last set double drop (70s-35s-20s)
Cable CrossUnders
3x12,15,20
Incline Machine Press
2x15
Smith CGBP ss w/ Rope Pushdowns -- No rest, back and forth
4x8-10 || 4x12
One Arm Cable OH Ext
2x12
DONE. 15 minutes of cardio. Did about 120 reps of abs throughout the workout. Lower Back and hamstrings tomorrow.
Phil800101
12-09-09, 2:47 pm
Killer session bro! I like the superset and the dropset, good stuff right there.
Mr. Dead
12-09-09, 6:45 pm
Solid session!!! Gettin' in, and gettin' it done, even with the new schedule...
Hell yeah Steve early training is great. Get it done brother and solid looking session. My tris hurt just reading it.
Themostocles
12-09-09, 11:13 pm
Great work on the chest, I hear you on the nights... they suck
Pizzalamp
12-10-09, 8:42 am
good job scals
i didnt see any pics of u from the abccccccccccccccc
Trained early today. Working the night shift this week, so bed at 3am up at 1015am, training by 11am. Fun stuff.
Flat Bench -- wow it's been a long time, actually felt a lil awkward
3x12-30 -- warmups
4x8-15 -- Heaviest set was 250 for 8
Incline Flyes
3x12,10,28 -- Last set double drop (70s-35s-20s)
Cable CrossUnders
3x12,15,20
Incline Machine Press
2x15
Smith CGBP ss w/ Rope Pushdowns -- No rest, back and forth
4x8-10 || 4x12
One Arm Cable OH Ext
2x12
DONE. 15 minutes of cardio. Did about 120 reps of abs throughout the workout. Lower Back and hamstrings tomorrow.
Killer session bro! I like the superset and the dropset, good stuff right there.
Thanks Phil. Tryin to get the chest to grow brother.
Solid session!!! Gettin' in, and gettin' it done, even with the new schedule...
Thanks MD. Gotta do what I gotta do.
Hell yeah Steve early training is great. Get it done brother and solid looking session. My tris hurt just reading it.
Thanks B. Tryin to grow!
Great work on the chest, I hear you on the nights... they suck
Thanks T. They are a tad brutal!
good job scals
i didnt see any pics of u from the abccccccccccccccc
Thanks Pizza. I told everyone I didnt wanna unveil the "new scals" quite yet LOL.
Good workout today. Felt strong and the legs are looking better. I'm getting excited LOL.
Rack Deads ss w/ Standing Calves
5x15,12,10,10,10 -- Last set 495 || 4x20
Lying Leg Curls ss w/ Horizontal Calves
3x20,15,12 || 3x40,25,42
Hyperextensions ss w/ Glute Raise
3x20 || 3x15
Walking Lunges ss w/ Back Extension Machine
2x44,40(steps) || 2x15
DB Leg Curls (on decline bench) ss w/ Seated Leg Curls
2x15,12 || 2x15,10
DONE. Felt good to knock out some heavy weight on the rack pulls. Just biceps and cardio tomorrow.
firsthorseman97
12-10-09, 1:37 pm
Super-sets FTW! That workout had to kick your ass! Some serious volume too, Steve!
Phil800101
12-10-09, 1:45 pm
Sick work Steve! Looking strong, and those are some brutal supersets.
Aggression
12-10-09, 3:40 pm
Good workout today. Felt strong and the legs are looking better. I'm getting excited LOL.
Hell yeah, scals. Always an awesome time when shit starts coming together. Press on brother, press on.
Super-sets FTW! That workout had to kick your ass! Some serious volume too, Steve!
It destroyed me lol. Felt amazing though.
Sick work Steve! Looking strong, and those are some brutal supersets.
Thanks Phil. Gotta shock the body into doing what I want!!!
Hell yeah, scals. Always an awesome time when shit starts coming together. Press on brother, press on.
No doubt my brother. Shits really starting to come together. Vascularity and consistent weight drop but size remaining. I love it.
http://mdtv.musculardevelopment.com/content/view/2579/225/
Here's the video from the Jersey ABC. If you don't know me, I'm the one in the red Animal shirt and the white hat training with Giant Killer. Got some good air time LOL.
Themostocles
12-11-09, 1:23 am
Way to brutalize yourself, and then to pile supersets on top of it... Here is to the pain!
Aggression
12-11-09, 10:06 am
Couple cameos of a bunch of us in that video! niCe!
Way to brutalize yourself, and then to pile supersets on top of it... Here is to the pain!
Thanks T. I'm dying today brother.
Couple cameos of a bunch of us in that video! niCe!
Just remember this ... we're the future!!! LOL
Quick workout today. Felt good. Finally seeing my arms getting leaner. Much more vascularity. 20 weeks out.
BB Curls
2x15 warmups
4x12,12,8,20 -- Last sets were 135 for 8, 145 for 5 drop to 85 for 15
Cable Curls ss w/ Rope Crunches
5x25,20,15,12,8 || 4x20
Seated DB Curls ss w/ Decline Sit ups
3x10-12 || 3x20
Machine Preacher ss w/ Ab Crunch Machine
3x12 || 3x20
22 minutes of HIIT cardio and DONE.
firsthorseman97
12-11-09, 1:39 pm
That's some heavy curling, Steve. I'm diggin' all the volume.
Which do you respond to better for growth, weight or volume? Both?
Chase "BIG COUNTRY" Browning
12-11-09, 3:16 pm
Damn Steve. Heavy curling. 20 weeks out... I like the sound of that.
How come in the video you are adjusting your hat a lot and looking right into the camera hahaha
J/K bro nice cameo and way to get it done.
C.Coronato
12-11-09, 4:37 pm
20 weeks already?? Shit man, that means its like pretty serious ..
That's some heavy curling, Steve. I'm diggin' all the volume.
Which do you respond to better for growth, weight or volume? Both?
Thanks Ryan. Both IMO. Some body parts need more reps to respond, but need the weight too. Biceps are a perfect example. Nothing less than 8 reps, but heavy weight.
Damn Steve. Heavy curling. 20 weeks out... I like the sound of that.
Thanks brother. Shits bout to get turned up a notch.
How come in the video you are adjusting your hat a lot and looking right into the camera hahaha
J/K bro nice cameo and way to get it done.
Hahaha. You know I'm a pretty boy at heart LOL.
20 weeks already?? Shit man, that means its like pretty serious ..
Hell yea bro. Shits bout to get real! No more bullshit, no more excuses. Just balls to the wall!
Phil800101
12-12-09, 6:31 pm
Solid session my man! Nice and quick, I bet the pump was killer.
Solid session my man! Nice and quick, I bet the pump was killer.
It was Phil, thanks.
Great workout today. A lot of volume. Sore as shit already.
Pull-ups
4x12
DB Press
2x15 warm ups
4x12,10,8,15 -- Heaviest 100s for 8
CG Pulldowns
3x20,20,15
Side Laterals -- Single Arm
4x12,12,10,23 -- Last set 65s for 8 drop to 20s for 15
Straight Arm Pulldowns
3x20
Upright Rows
3x15 -- Normal Grip, Wide, Close
Yates BB Rows
4x12,10,10,29 -- Last set 315--225--135
Quad-set
BB Shrugs -- Beind Back Shrugs -- Machine Seated Rows -- Reverse OH press
3 rounds, 12 reps each movement
DONE. Did 45 minutes of cardio this morning. Gonna do some more tonight.
Just a lil update. Weighed in at 212 this morning. Did some measuring to see where I'm at right now being 20 weeks out.
-Arms = 17
-Legs = 26
-Chest = 48
I'll measure again every 4 weeks to keep track. Feeling good now. It's bout to get turned up in here!!!
looking good brother. keep your eyes on the big picture. ill make sure we murder them legs on the 30th
Themostocles
12-14-09, 12:19 am
Lighter than me and a chest as big around as my shoulders... nice lol. Some serious abuse today, enjoy the pain, you earned it
Phil800101
12-14-09, 4:01 am
Nice work Steve! No kidding you must be sore from all that. Solid measurements there bro.
Aggression
12-14-09, 12:23 pm
REDEMPTION. Fuckin' A bro. I'm getting pumped. 20 weeks. GO TIME!
You are now, not alone in your prep :)
looking good brother. keep your eyes on the big picture. ill make sure we murder them legs on the 30th
Thanks brother. More focused than ever! No Doubt!!! Heavy squats!
Lighter than me and a chest as big around as my shoulders... nice lol. Some serious abuse today, enjoy the pain, you earned it
Hahaha. Thanks T.
Nice work Steve! No kidding you must be sore from all that. Solid measurements there bro.
Thanks Phil. Hoping to keep the majority of that size as I get leaner.
REDEMPTION. Fuckin' A bro. I'm getting pumped. 20 weeks. GO TIME!
Thanks brother. It's gonna be one hell of a RIDE!!!!
You are now, not alone in your prep :)
Yesssssss! Bout time bro. You figure out the show yet?
Firedrake
12-14-09, 4:58 pm
Nice work today -- 20 weeks, eh? Make It Happen! I gotta hand it to you guys that are starting prep right before Christmas . . . damn, that's some dedication.
Good day today. Got a compliment from an old school powerlifter on my squats today, so that gave me a lil more motivation.
Leg Extensions
3x20 -- warm up the knees
Squats
135x12, 225x12, 315x8, 335x8, 355x8, 275x10, 225x10, 185x10, 135x12
Standing Calf Raise -- Smith
5x15 -- Last set 235
Walking BB Lunges
2 x52 steps -- Holy fuck, length of the gym (front to back)
Seated Calves
4x20,20,12,15
Power Squat
4x8 -- 6pps -- pause at bottom
DB SLDL
2x12
Leg Extensions ss w/ Horizontal Calf Raise
4x10 -- Last 2 sets w/ Stack || 3x15
Adductor
2x25
DONE. Did 30 minutes on the elliptical this morning. Will do 45-60 later tonight before bed. Off tomorrow, just cardio.
Nice work today -- 20 weeks, eh? Make It Happen! I gotta hand it to you guys that are starting prep right before Christmas . . . damn, that's some dedication.
Thanks Drake. I'll only be home for a couple days around Xmas, so just have to fight temptation a lil. Otherwise I keep just diet food in my house :)
C.Coronato
12-14-09, 5:21 pm
Thanks Drake. I'll only be home for a couple days around Xmas, so just have to fight temptation a lil. Otherwise I keep just diet food in my house :)
Our trip to NYC might be rough to .. ill make sure the girls take it easy on ya.
Pizzalamp
12-14-09, 7:45 pm
looks great big daddy scals
surprise old school powerlifter observation compliments ftw
Good day today. Got a compliment from an old school powerlifter on my squats today, so that gave me a lil more motivation.
Leg Extensions
3x20 -- warm up the knees
Squats
135x12, 225x12, 315x8, 335x8, 355x8, 275x10, 225x10, 185x10, 135x12
Standing Calf Raise -- Smith
5x15 -- Last set 235
Walking BB Lunges
2 x52 steps -- Holy fuck, length of the gym (front to back)
Seated Calves
4x20,20,12,15
Power Squat
4x8 -- 6pps -- pause at bottom
DB SLDL
2x12
Leg Extensions ss w/ Horizontal Calf Raise
4x10 -- Last 2 sets w/ Stack || 3x15
Adductor
2x25
DONE. Did 30 minutes on the elliptical this morning. Will do 45-60 later tonight before bed. Off tomorrow, just cardio.
What up NGA Philly Champ? !
How is the j o b ?
Mmmmmmmmmmmmmmmmmmm grilled salmon! LOL
Themostocles
12-15-09, 2:53 am
Your legs have to hate you. Heck, mine do after reading that lol
Our trip to NYC might be rough to .. ill make sure the girls take it easy on ya.
Gotta pack some chicken and shakes LOL. G said that we'd find a nice chicken place in the city.
looks great big daddy scals
surprise old school powerlifter observation compliments ftw
Thanks brother. Hell yea, made my day.
What up NGA Philly Champ? !
How is the j o b ?
Mmmmmmmmmmmmmmmmmmm grilled salmon! LOL
What up Ant? All is good here. The job is a job. Doin it and getting paid LOL. Grilled salmon on Sundays. Delicious.
Your legs have to hate you. Heck, mine do after reading that lol
Hahaha, they do bro.
Psycho77
12-16-09, 10:30 am
Solid delt and leg days, brother.
Got me all pumped for mine.
Aggression
12-16-09, 10:40 am
Good day today. Got a compliment from an old school powerlifter on my squats today, so that gave me a lil more motivation.
Leg Extensions
3x20 -- warm up the knees
Squats
135x12, 225x12, 315x8, 335x8, 355x8, 275x10, 225x10, 185x10, 135x12
Standing Calf Raise -- Smith
5x15 -- Last set 235
Walking BB Lunges
2 x52 steps -- Holy fuck, length of the gym (front to back)
Seated Calves
4x20,20,12,15
Power Squat
4x8 -- 6pps -- pause at bottom
DB SLDL
2x12
Leg Extensions ss w/ Horizontal Calf Raise
4x10 -- Last 2 sets w/ Stack || 3x15
Adductor
2x25
DONE. Did 30 minutes on the elliptical this morning. Will do 45-60 later tonight before bed. Off tomorrow, just cardio.
Damn, way to hit 6pps on power squats after hitting 3+ on squats. Strong shit up in hur.
Straight killing it Steve good work.
Phil800101
12-16-09, 3:10 pm
Sick work there bro! Looks like you absolutely murdered your legs. That's awesome about the compliment, no doubt it added some fuel to the fire...but then again, with the way you've been killing it, it was probably like throwing a shot glass full of lighter fluid onto a raging forest fire, lol.
Solid delt and leg days, brother.
Got me all pumped for mine.
Thanks brother. Hit em hard!
Damn, way to hit 6pps on power squats after hitting 3+ on squats. Strong shit up in hur.
Thanks bro. Gotta torcher these fuckin legs.
Straight killing it Steve good work.
Thanks B. More to come ... promise ...
Sick work there bro! Looks like you absolutely murdered your legs. That's awesome about the compliment, no doubt it added some fuel to the fire...but then again, with the way you've been killing it, it was probably like throwing a shot glass full of lighter fluid onto a raging forest fire, lol.
Thanks Phil. Hahaha, I appreciate the support brother. Got big things in store.
Sick pump in the chest tonight. Felt AMAZING.
Incline Smith Press
4x12,10,10,8 -- Last set 275x8
Drop: 295x5, 245x6, 195x8, 145x12, 95x20 -- Then did a burnout with 95x53
Cable Flyes
4x15,12,12,10
Reverse Grip Bench Press
4x8,10,15,15 -- finally got in the groove in the last 2 sets
Straight Bar Pushdowns
4x15,15,12,36 -- Last set double drop
One Arm OH DB Ext
4x10-20
Machine Bench Press ss w/ Reverse One Arm Pushdowns
3x15 || 3x20
DONE. Did some abs and calves throughout the workout. Did a lil posing afterwards. Shits coming together. Lower back and hams tomorrow.
Themostocles
12-16-09, 11:01 pm
Did I read that right? 53 reps of burnout? WTF! How did you do more lifting after that? LOL
Liken your workouts lately a lot brother. really training hard and its gonna show when you hit the stage. doing exactly what you need to do to become a champion
Phil800101
12-17-09, 1:32 pm
Killer session my man! I'm with Themostocles there, that dropset/burnout looks brutal as all hell...no wonder you had a crazy pump.
C.Coronato
12-17-09, 2:50 pm
95x20 -- Then did a burnout with 95x53
Your not normal. Then again, who is? Thats why your gonna make it to the top brother.
Aggression
12-17-09, 2:54 pm
Then did a burnout with 95x53
what
95x53 haha, burnout sets are so fun
Did I read that right? 53 reps of burnout? WTF! How did you do more lifting after that? LOL
Hahaha. Yea 53 brother. The rest of the workout was difficult :)
Liken your workouts lately a lot brother. really training hard and its gonna show when you hit the stage. doing exactly what you need to do to become a champion
Thanks brother. On show day there will be no doubt I busted my fuckin ass.
Killer session my man! I'm with Themostocles there, that dropset/burnout looks brutal as all hell...no wonder you had a crazy pump.
Fullness and veins running wild LOL!!! Thanks Phil.
Your not normal. Then again, who is? Thats why your gonna make it to the top brother.
Haha. Thanks bro, that means a lot.
what
hahaha.
95x53 haha, burnout sets are so fun
This one was nuts lol.
Had a very good workout today. Was kinda tired going into it, but popped some Kwik Energy and I was good to go.
Deadlifts -- from the floor
4x10, 405x6, 455x3, 500x1
Lying Leg Curls
4x12
Smith Reverse Lunges ss w/ Step ups
3x12 || 3x10
Hyperextensions ss w/ Seated Leg Curls
4x12 (2 normal/2 reverse) || 4x10-12
Abductor ss w/ Glute Raise
2x12 each
DONE. Hamstrings are fried. Biceps and calves tomorrow.
ForearmFreak
12-17-09, 10:07 pm
wooooooooooo yea getting the big 500 off the floor now THAT'S HOW YOU START OFF A WORKOUT!!!!
Themostocles
12-18-09, 1:41 am
^this. Apparently you werent too tired lol
Phil800101
12-18-09, 3:26 am
Awesome session there Steve! Strong deads bro.
Aggression
12-18-09, 10:17 am
niCe hamstring work. I like putting them on their own day. Major concentration directly on them bad boys.
Oh yeah, dead'in 500lbs ain't bad either ... ;-)
C.Coronato
12-18-09, 11:46 am
Yeaaaa buddy. Congrats on that 500.
Pizzalamp
12-19-09, 10:23 am
wtf....500lbs??????????????????
very impressive scals
wooooooooooo yea getting the big 500 off the floor now THAT'S HOW YOU START OFF A WORKOUT!!!!
Thanks brother. Where ya been??
^this. Apparently you werent too tired lol
Tired of high reps maybe LOL.
Awesome session there Steve! Strong deads bro.
Thanks Phil.
niCe hamstring work. I like putting them on their own day. Major concentration directly on them bad boys.
Oh yeah, dead'in 500lbs ain't bad either ... ;-)
Haha. Thanks brother. Really trying to bring these bad boys out.
Yeaaaa buddy. Congrats on that 500.
Thanks bro. Really needed to pull some heavy weight that night.
wtf....500lbs??????????????????
very impressive scals
Hahaha, thanks Pizza. Gotta get back to my old PR of 515. That was when I was 230ish, so being 212 now I'm happy.
mritter3
12-19-09, 11:51 am
killer back day scals....500 that is just sick bud....subbed from here on out.
ForearmFreak
12-19-09, 12:56 pm
I've been around brother..glad to see your doin the time while working the crazy hours. Just had a competition check out the vids in my thread. Good to be back man
killer back day scals....500 that is just sick bud....subbed from here on out.
Thanks brother. Awesome to have ya along.
I've been around brother..glad to see your doin the time while working the crazy hours. Just had a competition check out the vids in my thread. Good to be back man
Congrats bro. That shit was awesome. Glad to have ya back.
Firedrake
12-20-09, 1:46 pm
Great Hams and Glutes, Boy, you're getting strong or sumthin'!
Nice work!
BionicMasterPiece
12-20-09, 2:44 pm
heavy deads hell yeah!
Great Hams and Glutes, Boy, you're getting strong or sumthin'!
Nice work!
Thanks Drake. Legs need to come up to be successful in May!!!
heavy deads hell yeah!
Thanks BMP.
Firedrake
12-20-09, 6:04 pm
Thanks Drake. Legs need to come up to be successful in May!!!
I sympathize -- I've got a lot more work to do before July!
Due to the 21 inches of snow, and Xmas, I changed my split so I can get it all in before I go home for the holiday.
Leg Extensions
3x30,30,40 -- warm ups
Hack Squats ss w/ Calf Raises on Hack
4x12,10,8,6 -- Last set 4pps || 4x25,20,15,15
Leg Press ss w/ Calf Raises on Leg Press
3x20, 1x15 -- 8pps || 3x20 -- all 6pps
Squats ss w/ Seated Calf Raises
4x10-12 -- Last set 275 || 7x15-30
SLDL
5x30,25,20,15,12
HS Shrug Machine -- Lunges
Ascending sets: 25ps x15, 2 25ps x12, 3 25ps x8, 4 25ps x6 -- No rest just add weight
Drop Set: 3 25ps x8, 2 25ps x10, 25ps x12
--Holy fuck, thought I was gonna puke. My legs were on fire--
Seated Leg Curls
3x20,15,12
Horizontal Calf Raises
3x20,20,15
10 minutes on the bike. DONE. Hit some leg shots with the owner of the gym, who is a competitor as well. Gonna shift focus to the tear drop for the next couple of weeks to bring that out.
I think Chest tomorrow. We'll see.
I sympathize -- I've got a lot more work to do before July!
You've done big things already, I have no doubt you'll do what's necessary.
how did that shoveling go after that leg day?!?!?? LOL. Killer session, can really see some real growth of you as a bodybuilder in these past few months. constant dedication to the sport will make you a winner for as long as you choose to live this life style. Looking forward to seeing you hit some poses on the 30th.......along with some heavy ass squats!
Themostocles
12-20-09, 11:40 pm
That is a seriously killer session. Have a great time at home bro
Phil800101
12-21-09, 3:57 am
Holy shit bro, that's what I call a leg day! I mean...damn, were you able to walk out of the gym, or did you have to crawl? Good shit my man, good shit indeed.
how did that shoveling go after that leg day?!?!?? LOL. Killer session, can really see some real growth of you as a bodybuilder in these past few months. constant dedication to the sport will make you a winner for as long as you choose to live this life style. Looking forward to seeing you hit some poses on the 30th.......along with some heavy ass squats!
Thanks my brother. I appreciate the kind words. I plan on being around for a while. Posing and squats ... sounds like a solid day.
PS 2 fuckin hours of shoveling ... just to get the car in the garage.
That is a seriously killer session. Have a great time at home bro
Thanks brother.
Holy shit bro, that's what I call a leg day! I mean...damn, were you able to walk out of the gym, or did you have to crawl? Good shit my man, good shit indeed.
Thanks Phil. It was more of a limp than a walk :)
OK workout today. Hit it as hard as I could.
Incline DB Flyes
2x20 --warmups
3x15 (45s, 60s, 75s)
Flat Bench
3x12 -- warmups
3x8,8,20
Cable Flyes
4x20
Incline DB Press
3x12,10,10
Weighted Dips
3x12,10,14
BB Curls
4x12,12,10,8
Dropset: 4 10ps x8 -- 2 10ps x10 -- 10ps x20 (Last 8 reps were partial reps -- top)
Incline DB Curls
3x12,10,10
One Arm Preacher Machine
3x15
Cable Ez Curls
2x15
DONE. Did a ton of abs throughout. Already cooked for the week. Doing some admin work for work the rest of the night. 330am cardio in the morning.
AZN-BEEF
12-21-09, 8:15 pm
nice work brother!
did u get hit hard by the storm as well?
Pizzalamp
12-21-09, 8:22 pm
nice worout scals
damn 330 am??? earliest i ever did was 430!!
Good work Steve. do you wake up with the rocky theme blaring? LOL
Themostocles
12-22-09, 1:16 am
I would say you hit it plenty fucking hard. Kick ass Steve!
Phil800101
12-22-09, 3:59 am
Solid session there bro! Great volume, and with ab work to boot...nice.
nice work brother!
did u get hit hard by the storm as well?
Thanks brother. Yes. 21 inches.
nice worout scals
damn 330 am??? earliest i ever did was 430!!
Thanks bro. Yea it sucks. Work starts at 5am.
Good work Steve. do you wake up with the rocky theme blaring? LOL
Thanks bro. I wish. I think I need to download that as my alarm for my phone. LOL.
I would say you hit it plenty fucking hard. Kick ass Steve!
Thanks brother.
Solid session there bro! Great volume, and with ab work to boot...nice.
Thanks Phil.
mritter3
12-22-09, 8:12 am
damn, 21 inches of snow thats nuts man....
damn, 21 inches of snow thats nuts man....
It was actually 30 inches!!! But yea it's crazy.
Good workout tonight. Worked quickly through it since I didnt leave work til late.
Smith Shoulder Press
4x15,15,10,8,13 -- Heavy set 245
Reverse Machine Press -- facing in
3x15
Side Laterals
4x15,15,12,12,40 -- Last set 55s-35s-25s-15s
Lying Face Pulls
4x12
DB OH Extension
4x15,15,12,10 -- Last set 120lb DB
Cable Skull Crushers
3x12,12,10
Machine Extensions
3x25,20,12
Rope Pushdowns
3x12
DONE. Back tomorrow. Off Thursday and Friday. Training Saturday at Bev Francis!!!
Psycho77
12-22-09, 10:47 pm
solid work, Scals.
Happy Holidays
Themostocles
12-23-09, 1:10 am
Damn, the pump had to be insane! Big muscles just in time for Xmas!
firsthorseman97
12-23-09, 6:38 am
Great WO, Steve. Numbers are lookin' good.
Have a safe and happy holidays!
mritter3
12-23-09, 8:21 am
hey man great workout...tear that back up today and have a great holiday.
Aggression
12-23-09, 12:09 pm
Gotta love the shoulder pump bro. niCe work. How's the diet going thus far?
Have a safe and happy holiday man.
Phil800101
12-23-09, 3:21 pm
Awesome session bro! Looks intense and brutal, blasting through all that nice and quick as you did. Keep it up.
C.Coronato
12-23-09, 3:30 pm
Looking good brother. See you soon.
solid work, Scals.
Happy Holidays
Thanks brother. You too!
Damn, the pump had to be insane! Big muscles just in time for Xmas!
It was brother. Looked like my delts were wide lol. You got it!
Great WO, Steve. Numbers are lookin' good.
Have a safe and happy holidays!
Thanks Ryan. You too my brother.
hey man great workout...tear that back up today and have a great holiday.
Thanks bro. I think I did LOL. You do the same.
Gotta love the shoulder pump bro. niCe work. How's the diet going thus far?
Have a safe and happy holiday man.
Thanks brother. Diet is going well. Sitting at 210-211 right now. Making some tweaks here and there. You do the same bro.
Awesome session bro! Looks intense and brutal, blasting through all that nice and quick as you did. Keep it up.
Thanks Phil. Will do.
Looking good brother. See you soon.
Thanks bro. Looking forward to it. Since we moved to Sunday, gonna train at Bev's Saturday :)
Decent workout today. Back looked good. Gettin some detail in it.
Neutral Grip Pull-ups
4x20,15,10,8
Underhand Pulldowns
4x12,12,10,10
Rope Straight Arm Pushdowns
4x12
BB Rows
4x10-12
Shrugs
6x6-15 -- Last set 495 x6
Seated Row
4x8-15 -- Last set Stack x8
TBar Row
3x10-12
20 minutes on the treadmill. DONE.
KiNgKoNgPrOnGeD
12-23-09, 10:43 pm
What's goin on scals?!
ForearmFreak
12-24-09, 12:30 am
wooo movin some weight in here big guy!
Phil800101
12-24-09, 4:56 am
Killer work my man! Nice and thorough, no doubt your back is smoked after all that.
Pizzalamp
12-24-09, 7:18 am
Decent workout today. Back looked good. Gettin some detail in it.
Neutral Grip Pull-ups
4x20,15,10,8
Underhand Pulldowns
4x12,12,10,10
Rope Straight Arm Pushdowns
4x12
BB Rows
4x10-12
Shrugs
6x6-15 -- Last set 495 x6
Seated Row
4x8-15 -- Last set Stack x8
TBar Row
3x10-12
20 minutes on the treadmill. DONE.
niiiiiiiice pullups scals
happy xmas
firsthorseman97
12-24-09, 1:04 pm
Strong workout, Steve. I like all the pull-ups.
C.Coronato
12-28-09, 1:21 pm
Oh boyyy .. someone is gettin the itch to get in stage.
Strong workout, Steve. I like all the pull-ups.
x2, those are a big body conditioner, good work bro. Have a great New Years my man.
Hg
Aggression
12-28-09, 3:38 pm
niCe session with a good amount of volume. Keep pressin' hard homie.
Firedrake
12-28-09, 3:51 pm
Solid work there before Christmas, bro -- what're you up to now? <grin>
What's goin on scals?!
Whats up kid?!?!? How ya been???
wooo movin some weight in here big guy!
Tryin to keep up with you brother.
Killer work my man! Nice and thorough, no doubt your back is smoked after all that.
Thanks Phil. It felt pretty good.
niiiiiiiice pullups scals
happy xmas
Thanks brother. Hope yours was great!
Strong workout, Steve. I like all the pull-ups.
Thanks brother. I need to challenge myself with them at this BW rather than the offseason LOL.
Oh boyyy .. someone is gettin the itch to get in stage.
Hell yea brother. 17.5 more weeks.
x2, those are a big body conditioner, good work bro. Have a great New Years my man.
Hg
Thanks Hg. They felt amazing. You do the same.
niCe session with a good amount of volume. Keep pressin' hard homie.
Thanks brother. Will do. May is right around the corner.
Solid work there before Christmas, bro -- what're you up to now? <grin>
Thanks brother. Just got in from Long Island. Went home to spend some time with some friends and relax. Don't worry ... of course I hit the gym while I was there :)
Trained arms and calves at Bevs. Love this gym. Only been a handful of times, but it motivates me to a new level each time.
Donkey Calves
5x12-20
Standing Calves
5x-8-20
Seated Calves
3x20
Skull Crushers -- Straight Bar
4x6-15 -- Last set 125
Pushdowns
4x15-20 -- Last 2 sets -- Stack
Machine Dips
3x8-12, 1x50 -- double drop
Dips
BW 3x12
DB Curls
5x8-15 -- Last set 55s x8
Standing EZ Curl Preacher
3x12-15
Machine Preacher -- plate loaded
3x15
Nautilus High Single Arm Curl
3x15
Cable Curls
3x12-20
25 minutes on the treadmill. DONE. Got to meet Kevin English. Cool dude.
Never been to this gym, but the girl I was staying with goes here, so we went together. Pretty cool place. Cardio on first floor, and "bodybuilding" in the basement. Sweet.
DB Press
2x20 warmup
3x10 -- Last set 100s, 1x20 -- 70s (burnout)
Side Laterals
3x12,10,17 -- Last set 60s x5 drop to 30s x12
Face Pulls
3x12
Upright Rows
4x12,12,10,8 -- Last set 135
Machine Side Raises
4x12
Rubber Band Side Raises ss w/ Front DB Raises
2x20,15 || 2x15,8
Smith Press
4x10
Reverse Pec Dec
3x15,12,10
DONE. 20 minutes on the stepper. Lot of volume on this workout. Felt good.
Trained with my cousin and brother today. Lots of volume on this one.
Deadlifts -- from the floor
1x10, 3x5, 1x12 -- Heaviest was 405x5, Last set 365x12
Yates Underhand Rows
3x10, 1x26 -- Drop 315-225-135
HS Low Row
3x12
Lat Pulldowns
3x10, 1x26 -- Stack then double drop
DB Rows
3x12 -- 120s (heaviest in the gym)
Straight Arm Pulldowns
3x15
Seated Rows
3x10-12 -- Last set Stack x10
Shrugs
3x15 -- 315
DONE. This one was a killer. Off tomorrow. Legs Wednesday with RK.
rest up there bro, shall be visiting hell on wednesday
Phil800101
12-28-09, 10:36 pm
Awesome sessions there bro! Nice volume, looks like you really killed it. No doubt your body could use the off day after workouts like that.
Themostocles
12-29-09, 1:41 am
No rest for the wicked... and dedicated
rest up there bro, shall be visiting hell on wednesday
No doubt. Can't wait to smack you and the Devil on the way out :) LOL
Your dad gonna join in on this madness??
Awesome sessions there bro! Nice volume, looks like you really killed it. No doubt your body could use the off day after workouts like that.
Thanks Phil. I'm in a groove, and I like it. My whole body is fried. I'm gonna do some cardio later and just eat and relax. Maybe even a haircut LOL.
No rest for the wicked... and dedicated
Thanks T ... no doubt.
On a side note ... the diet has changed again. Going for a more KETO approach. Not fully keto as I still have ~60 grams of carbs a day, but definite emphasis on proteins and fats. I will keep everyone posted on how it goes.
No doubt. Can't wait to smack you and the Devil on the way out :) LOL
Your dad gonna join in on this madness??
.
Nah he trained legs on Sunday and has work. What time works good for you?
C.Coronato
12-29-09, 1:23 pm
On a side note ... the diet has changed again. Going for a more KETO approach. Not fully keto as I still have ~60 grams of carbs a day, but definite emphasis on proteins and fats. I will keep everyone posted on how it goes.
Yeahhhh buddy!
Phil800101
12-29-09, 2:07 pm
On a side note ... the diet has changed again. Going for a more KETO approach. Not fully keto as I still have ~60 grams of carbs a day, but definite emphasis on proteins and fats. I will keep everyone posted on how it goes.
Sounds like a plan my man.
firsthorseman97
12-29-09, 2:10 pm
Great back day big man! I'm interested to see how the tweak to your diet works out for ya.
Nah he trained legs on Sunday and has work. What time works good for you?
Too bad. I was thinking 10am? That work?
Yeahhhh buddy!
It's on!!!
Sounds like a plan my man.
Hope this works LOL
Great back day big man! I'm interested to see how the tweak to your diet works out for ya.
Thanks Ryan. Me too brother.
AZN-BEEF
12-29-09, 8:35 pm
keto ftw! sick session bro! kill legs tomorrow!
Pizzalamp
12-29-09, 8:38 pm
On a side note ... the diet has changed again. Going for a more KETO approach. Not fully keto as I still have ~60 grams of carbs a day, but definite emphasis on proteins and fats. I will keep everyone posted on how it goes.
niiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiice
hello clear skin and no water retention
keto ftw! sick session bro! kill legs tomorrow!
niiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiice
hello clear skin and no water retention
Hell yea fellas. Really looking forward to seeing how my body reacts. I am very carb sensitive so this should be a real shock to the system.
mritter3
12-29-09, 9:35 pm
back session looked solid man...heavy...keep it up.
Watch out Ryan's been carbing up for a month to get ready to train legs with you. lol
good luck with the keto. I understand the basis for it & will be interested to hear your thoughts. Looks like there are 2 new NGA shows. one in May & one in June. both in NJ
Due to work/school, I will probably pass on the Philly & Mid Atlantic & enter the June event
Garden State Pro Am. no def date listed. I will email the promoter & let you know.
Have a Happy New Year
back session looked solid man...heavy...keep it up.
Thanks brother. I'm feeling it now LOL.
Watch out Ryan's been carbing up for a month to get ready to train legs with you. lol
good luck with the keto. I understand the basis for it & will be interested to hear your thoughts. Looks like there are 2 new NGA shows. one in May & one in June. both in NJ
Due to work/school, I will probably pass on the Philly & Mid Atlantic & enter the June event
Garden State Pro Am. no def date listed. I will email the promoter & let you know.
Have a Happy New Year
Haha, I figured he would be. I'm open to the idea of the diet. I don't think that I would have ever picked it on my own, but hey I'll see where it will bring me.
Definitely let me know. I'm pretty sure I'll do those 2 and a 3rd in Northern VA later in the month of May, but knowing that there's another one wouldn't hurt.
Have a happy new year too brother.
Hope you had a Great Merry Christmas and an even better New Years Steve. Take care and keep in touch brother.
Mr. Dead
12-30-09, 11:38 am
Lookin' good in here!!! I hope you and yours are havin' an awesome Holiday Season!!! Lookin' forward to seein' how Project Z works for you, as well!!!
Hope you had a Great Merry Christmas and an even better New Years Steve. Take care and keep in touch brother.
Thanks Burt. Xmas was great. New Years I'll be working, but it will still be great. No doubt. PS I'll search for that pic when I'm home.
Lookin' good in here!!! I hope you and yours are havin' an awesome Holiday Season!!! Lookin' forward to seein' how Project Z works for you, as well!!!
Thanks MD. Right back at ya. I'm still waiting patiently for it LOL.
Trained legs today with RK. Lower back still sore as shit after Mondays back workout. Pushed through it and killed these legs.
Extensions
2x30 -- warm ups
Squats
6x12,10,8,5,3,20 -- Heaviest was 405x3, Last set 225x20
Leg Press
4x20,15,15,15 -- Last set was 10pps x15
Hack Squats ss w/ Extensions
3x10,8,6 -- Last set 4pps || 3x12,15,15
Superman Leg Curls
3x12,12,15
Seated Leg Curls ss w/ Kneeling Leg Curls
3x20,20,15 || 3x12
Lunges
1x32 steps -- walking
1x24 strides -- stationary
Standing Calves ss w/ Horizontal Calves ss w/ Seated Calves
2 rounds x10-15 each movement
DONE. Driving back to VA later is gonna be a bitch.
Phil800101
12-30-09, 2:17 pm
Sick wheels session bro! You really killed it. Lol, no kidding, driving is going to suck.
Aggression
12-30-09, 3:35 pm
On a side note ... the diet has changed again. Going for a more KETO approach. Not fully keto as I still have ~60 grams of carbs a day, but definite emphasis on proteins and fats. I will keep everyone posted on how it goes.
Looking forward to seeing how this works. I'm very carb sensitive as well, so keep me in the loop with the results.
Psycho77
12-30-09, 9:49 pm
Solid sessions, Scals.
hope you drive an auto hehehe, coz a stick would just be way too much fun after all that.
Themostocles
12-30-09, 11:43 pm
Those lunges had to be killer after all the work before it!
Sick wheels session bro! You really killed it. Lol, no kidding, driving is going to suck.
Thanks brother. Bro its Saturday, and they still hurt LOL.
Looking forward to seeing how this works. I'm very carb sensitive as well, so keep me in the loop with the results.
Def will bro. So far so good.
Solid sessions, Scals.
hope you drive an auto hehehe, coz a stick would just be way too much fun after all that.
Thanks brother. Haha, yea got a auto SUV with cruise control LOL.
Those lunges had to be killer after all the work before it!
I wanted to die.
First workout of 2010. It was a good one. Did my 45 minutes of morning cardio on the elliptical this morning. Got 4 meals in before the gym. Solid.
Neutral Grip Pull-ups
3x20,15,12 -- BW (30 second rest)
DB Shoulder Press
2x20 -- warm ups
80s x8, 95s x8, 110s x5 (fuckin heavy), 75s x17
TBar Row -- Chest Supported
4x10-15 -- Last set 4 plates x10
Side Laterals -- Ran the rack TWICE.
1x40 -- 50s - 40s - 30s - 20s - 10s
1x50 -- 40s - 35s - 30s - 25s - 20s - 15s - 10s
Underhand BB Rows
4x12,12,12,8 -- Last set 245 x8 -- no straps (new to me lol)
Reverse Pec Dec -- gym finally got one!!
5x15-20
Smith Upright Rows
4x15,15,12,10 -- mixed close and wide grips
Seated Rows ss w/ Resistance Band Side Raises
3x8-12 || 3x20,10,20
HS Shrugs ss w/ Shoulder Press Machine
4x15 || 3x15
20 minutes on the treadmill. Ultra Iso-Whey Shake and DONE. Legs tomorrow.
Phil800101
01-03-10, 4:16 am
Killer session my man! Nice volume. Great way to start the year.
mritter3
01-03-10, 9:21 am
starting off the new year strong...hell of a back session.
starting off the new year strong...hell of a back session.
Killer session my man! Nice volume. Great way to start the year.
Thanks fellas. Big things are coming in 2010. No excuses. Legs in a lil while.
Good workout today. Channeled my frustration from my other computer getting a virus. Spent 5 hours this morning trying to fix it and almost did it, then it came back with a vengeance. Pissed but it is what it is. Took it out on my legs.
Extensions ss w/ Curls
2x25 each -- warm up
Leg Press
3x15-25 warmups
2x8, 1x100 -- 22 plates x8, 14 plates x15, 10 plates x17, 6 plates x30, 4 plates x30
Squats -- wide stance (feet touching rack)
4x6-12
Seated Calves
7x15-30
Leg Extensions
4x15,15,10,8 -- Last 2 sets w/ Stack
Horizontal Calves
3x12-20
Smith Squats -- Light ATG
4x15
Lunges
1x56 steps
35 minutes on the treadmill, DONE. Chest tomorrow.
LittleMan55
01-03-10, 6:53 pm
Great looking leg day bro! Pics of the leg looked solid. Lots of progress being made.
Themostocles
01-03-10, 11:47 pm
That round on the leg press had to kill you! What a way to gimp into the new week
Good workout today. Channeled my frustration from my other computer getting a virus. Spent 5 hours this morning trying to fix it and almost did it, then it came back with a vengeance. Pissed but it is what it is. Took it out on my legs.
Extensions ss w/ Curls
2x25 each -- warm up
Leg Press
3x15-25 warmups
2x8, 1x100 -- 22 plates x8, 14 plates x15, 10 plates x17, 6 plates x30, 4 plates x30
Squats -- wide stance (feet touching rack)
4x6-12
Seated Calves
7x15-30
Leg Extensions
4x15,15,10,8 -- Last 2 sets w/ Stack
Horizontal Calves
3x12-20
Smith Squats -- Light ATG
4x15
Lunges
1x56 steps
35 minutes on the treadmill, DONE. Chest tomorrow.
Great looking leg day bro! Pics of the leg looked solid. Lots of progress being made.
Thanks Broc. Need more lol.
That round on the leg press had to kill you! What a way to gimp into the new week
Thanks T. Yea it was a rough one.
Good one today. Mixed it up a bit.
Flat DB Press
2x20,15 -- warmups
80s x10, 100s x8, Drop: 120s x7 -- 60s x18 -- 30s x20 (45 reps)
Smith Incline
3x12,10,18
Nautilus Flye Machine
3x10-15
Cable Flyes
3x15
Dips
3x12,15,20 -- All BW
Incline Flyes
2x12,9
Rope Pushdowns
4x12-20
OH DB Extension
3x10-12
Reverse One Arm Pushdowns
4x8-10
DONE. Off tomorrow.
Firedrake
01-04-10, 2:09 pm
Crazy leg day, Steve! Nice work, indeed!
mritter3
01-04-10, 2:11 pm
good looking chest and tri's....gonna be feeling that one for the next few days.
Firedrake
01-04-10, 5:17 pm
Great lookin' chest session today, too! (how'd I miss that earlier?)
AZN-BEEF
01-04-10, 8:41 pm
NICE work! strong DB pressing bro. enjoy the day off
Enforcer
01-04-10, 9:19 pm
Good one today. Mixed it up a bit.
Flat DB Press
2x20,15 -- warmups
80s x10, 100s x8, Drop: 120s x7 -- 60s x18 -- 30s x20 (45 reps)
Smith Incline
3x12,10,18
Nautilus Flye Machine
3x10-15
Cable Flyes
3x15
Dips
3x12,15,20 -- All BW
Incline Flyes
2x12,9
Rope Pushdowns
4x12-20
OH DB Extension
3x10-12
Reverse One Arm Pushdowns
4x8-10
DONE. Off tomorrow.
Solid workout bro, how is the diet coming along?
Hey Steve,
solid training!!!!!!!!!!!!! May 1st will be here before you know it. RK & I will be there screaming our lungs out. It's going to be a great time.
Tim
Themostocles
01-05-10, 1:45 am
Great work and tons of it!
C.Coronato
01-05-10, 10:45 am
Hey Steve,
solid training!!!!!!!!!!!!! May 1st will be here before you know it. RK & I will be there screaming our lungs out. It's going to be a great time.
Tim
As well as my self. VERY excited for this man.
Crazy leg day, Steve! Nice work, indeed![/QUOTE
Thanks Drake. Makin em bigger.
[QUOTE=mritter3;874794]good looking chest and tri's....gonna be feeling that one for the next few days.
Thanks bro. Yes that dropset killed me lol. Next heavy one goin for 140s.
Great lookin' chest session today, too! (how'd I miss that earlier?)
Idk brother, but thanks :)
NICE work! strong DB pressing bro. enjoy the day off
Thanks brother. Will do. Madden during cardio!!! Woo Hoo!!!
Solid workout bro, how is the diet coming along?
Thanks bro. Goin well. Down to 207-208ish. Feelin good.
Hey Steve,
solid training!!!!!!!!!!!!! May 1st will be here before you know it. RK & I will be there screaming our lungs out. It's going to be a great time.
Tim
Thanks Tim. I truly appreciate the continued support. I'll make sure I give you a reason to cheer :)
Great work and tons of it!
Thanks T. Volume is really working well for me right now.
As well as my self. VERY excited for this man.
Thanks bro. I'm very thankful for your support too. We're part of the future ;)
Mr. Dead
01-05-10, 5:25 pm
Lookin' good in here... We both have that clock tickin', now...
Lookin' good in here... We both have that clock tickin', now...
Yea we do. I got 16.5 weeks til the show. 8 til the Arnold LOL. Two countdowns on the fridge!!!
jayanticoli
01-05-10, 5:58 pm
good stuff goin on in here steve...what you think ur gonna weigh on stage?...u book ur room yet for the arnold where at?
looking good in here brother. but whats with the BW dips?!?!?! come on now EVERYDAY is a hell day until May 1st. I want a damn good reason to loose my voice! lol
Enforcer
01-05-10, 9:19 pm
Good shit bro, glad to hear it. Kepe your eye on the prize, you have got all the support you need here, all thats left is to do it
good stuff goin on in here steve...what you think ur gonna weigh on stage?...u book ur room yet for the arnold where at?
Thanks Jay. Not sure yet. Thinkin light heavy weight but not sure. Whatever great condition equals :)
Booked a room at a Marriott close to the airport. Got a kitchen and shit so I can make my meals.
looking good in here brother. but whats with the BW dips?!?!?! come on now EVERYDAY is a hell day until May 1st. I want a damn good reason to loose my voice! lol
Thanks bro. Haha, they were hell. After everything else I did. I will alternate with weighted ones next week. Fear not. I'm gonna give you a fuckin reason.
Good shit bro, glad to hear it. Kepe your eye on the prize, you have got all the support you need here, all thats left is to do it
Thanks bro. I appreciate that. I promise, I will do it.
Phil800101
01-06-10, 2:44 pm
Great work in here Steve! Keep on killing it bro.
Great work in here Steve! Keep on killing it bro.
Thanks Phil.
Decent workout tonight. A lil on the tired side, but got it done.
SLDL
4x15-25
Kneeling Iso Lateral Curls
3x15,12,20 -- Last set double drop
Lying Curls
3x12,12,10
Seated Curls ss w/ Back Extension
3x15 || 3x15,20,25
Abductor
2x25
Hypers
2x12
150 reps for abs. 25 minutes on the stepper. Did 30 minutes on the elliptical this morning. DONE. Biceps and calves tomorrow.
Phil800101
01-07-10, 4:55 am
Solid session bro! Way to push through and get the job done.
Aggression
01-07-10, 12:32 pm
Thinking about separating hams from quads like you've done. I did it during prep and it seemed to work very well. Lookin' solid in here homie.
C.Coronato
01-07-10, 3:32 pm
150 reps for abs. 25 minutes on the stepper. Did 30 minutes on the elliptical this morning. DONE. Biceps and calves tomorrow.
Thats the reason why you weigh what you weigh lol.
Solid session bro! Way to push through and get the job done.
Thanks Phil. Thats the only way to do it.
Thinking about separating hams from quads like you've done. I did it during prep and it seemed to work very well. Lookin' solid in here homie.
Thanks brother. Yea I've noticed a significant difference from splitting them up. Moving much more weigh with better form when the quad pump isn't getting in the way.
Thats the reason why you weigh what you weigh lol.
Haha. That + Keto = Yup.
Simple and quick workout. Great pump.
Seated Preacher DB Curls
5x15,15,15,12,20 -- Last set 50s x8 -- 25s x12
BB Curls
5x10,10,8,10,15
HS Curl Machine
3x12,12,10
Cable Curls
3x15,12,15
Horizontal Calves and Rotatory Calf Machine -- Lots of sets
25 minutes on the stepper. DONE. Off tomorrow, just cardio. Seeing the trainer on Saturday.
Aggression
01-08-10, 3:25 pm
How's everything going in here, S? I hear good things. Keep truckin homie.
Phil800101
01-08-10, 4:02 pm
Nice work my man! Simple, efficient, and effective...good deal.
How's everything going in here, S? I hear good things. Keep truckin homie.
Great my brother. No doubt. Hope all is well with you.
Nice work my man! Simple, efficient, and effective...good deal.
Thanks Phil. Simple is good.
How's it goin steve? you get that rocky theme on the alarm yet? Give me a call tomorrow after you see your trainer and let me know how it went
How's it goin steve? you get that rocky theme on the alarm yet? Give me a call tomorrow after you see your trainer and let me know how it went
Good bro, you? Na, but I did put a Rocky poster in front of the elliptical LOL. Will do. Meeting him at noon.
Hi Steve,
Whats the State of the Union? 4 months is a long time, so listen to your trainer, do your work & be patient. It will all come together. All the BEST!!
Pizzalamp
01-09-10, 3:30 pm
looks good scals
is the trainer that monster in the vids u posted?
Simple and quick workout. Great pump.
Seated Preacher DB Curls
5x15,15,15,12,20 -- Last set 50s x8 -- 25s x12
BB Curls
5x10,10,8,10,15
HS Curl Machine
3x12,12,10
Cable Curls
3x15,12,15
Horizontal Calves and Rotatory Calf Machine -- Lots of sets
25 minutes on the stepper. DONE. Off tomorrow, just cardio. Seeing the trainer on Saturday.
Hi Steve,
Whats the State of the Union? 4 months is a long time, so listen to your trainer, do your work & be patient. It will all come together. All the BEST!!
Hey Tim, everything is going well over here. Just got back from the day with my trainer. Sitting at 206lbs at 11% with 16 weeks left. Saw him 6 weeks ago and was at 216. The great thing is of those 10 lbs, 8.25 were fat. Hopefully I can continue that trend.
looks good scals
is the trainer that monster in the vids u posted?
Thanks Pizza. Yes, lol, that is him.
Great session. Started rocky but picked up nicely.
Seated Leg Curls
2x20 -- warming up
Squats
5x6-8 -- all 315, 1x30 -- dropset 315-225-135
Seated Calves
3x12
--Threw in a challenge for myself here, 50 reps in as few sets as possible--
3 plates x50 -- 3 sets, 2 plates x50 -- 2 sets, 1 plate x50 -- 2 sets
Power Squat
4x8-12 -- Last set 8pps x8
Leg Press Calves
3x20 -- 4pps
Leg Press
6x8-10 -- Last set 1320 x8 PR ... really excited
Leg Extensions
3x10-12
Horizontal Calves
3x20
Lunges ss w/ Lying Leg Curls
2x8 || 2x20
35 minutes on the treadmill. DONE. Feel great about leg press, many compliments from others. Chest and triceps tomorrow.
Pizzalamp
01-10-10, 6:29 pm
good one scals
damn thats a heavy leg press! glad u had a solid workout
Themostocles
01-11-10, 1:03 am
HUGE PR! Great work Scals!
Phil800101
01-11-10, 4:16 am
Out-fucking-standing bro, huge congrats on the big PR! Beastly my man, simply beastly.
Like I said in the text.... "That's nasty" hahaha good work
good one scals
damn thats a heavy leg press! glad u had a solid workout
Thanks Pizza. Doing whatever I can for the next 16 weeks!
HUGE PR! Great work Scals!
Thanks T.
Out-fucking-standing bro, huge congrats on the big PR! Beastly my man, simply beastly.
Thanks brother. 2010 ... pushing beyond limits.
Like I said in the text.... "That's nasty" hahaha good work
Hahaha. Thanks B.
Got in and got it done. Huge pump.
Smith Flat
5x12,12,12,8,32 -- Last set 315-225-135
Incline DB Press
4x12,12,10,8 -- Last set 95s
Flat DB Flyes
4x12,12,10,8 -- Last set 65s
Decline Press
2x10,6
Cable Crossover
2x20
Machine CG Press -- EZ Bar wedged in
4x15,1x10
Pushdowns
5x10-12
DB Kickbacks
3x15,12,10 -- No stopping, right arm -- left arm -- right arm ...
DONE. Cardio and posing tomorrow. Maybe some tanning ...
Phil800101
01-11-10, 1:58 pm
Sick work my man! No kidding you had a sick pump from all that, I bet you were pretty smoked as well.
C.Coronato
01-11-10, 3:34 pm
Oh boy .. tanning. Now its getting started. Very nice man. Keep doing what you do, keep your head down and the eye on the date circled in red.
Themostocles
01-12-10, 12:28 am
Damn man, your chest and triceps had to be close to bursting! Which really is not an appealing thought when you think about it lol
mritter3
01-12-10, 9:17 am
great work scals...solid workout with a lot of volume , gonna feel that today
Haha I can't picture you tanning. Solid session though big man.
firsthorseman97
01-12-10, 10:01 am
Strong Chest/Tri's workout, Steve. That dropset looked rough.
Aggression
01-12-10, 11:58 am
haha the tanning has started. very niCe. Looking good in here, my man.
Mr. Dead
01-12-10, 5:54 pm
Cardio...??? Posing...??? Tanning...??? Looks like time is gettin' closer!!! You got this!!!
Firedrake
01-12-10, 6:18 pm
Nice chest and tris -- cardio's on track, posing practice -- and tanning is also good for melting out that subcutaneous water . . . good stuff!
zanderfever
01-12-10, 6:37 pm
Got in and got it done. Huge pump.
Incline DB Press
4x12,12,10,8 -- Last set 95s
I am envious
Pizzalamp
01-13-10, 7:09 am
very good session...i like how u did the kickbacks
Got in and got it done. Huge pump.
Smith Flat
5x12,12,12,8,32 -- Last set 315-225-135
Incline DB Press
4x12,12,10,8 -- Last set 95s
Flat DB Flyes
4x12,12,10,8 -- Last set 65s
Decline Press
2x10,6
Cable Crossover
2x20
Machine CG Press -- EZ Bar wedged in
4x15,1x10
Pushdowns
5x10-12
DB Kickbacks
3x15,12,10 -- No stopping, right arm -- left arm -- right arm ...
DONE. Cardio and posing tomorrow. Maybe some tanning ...
Sick work my man! No kidding you had a sick pump from all that, I bet you were pretty smoked as well.
Thanks Phil. I was DONE.
Oh boy .. tanning. Now its getting started. Very nice man. Keep doing what you do, keep your head down and the eye on the date circled in red.
Yea fun stuff. Will do brother.
Damn man, your chest and triceps had to be close to bursting! Which really is not an appealing thought when you think about it lol
They were on fire brother. HAHA, no.
great work scals...solid workout with a lot of volume , gonna feel that today
Thanks brother. Still sore as shit.
Haha I can't picture you tanning. Solid session though big man.
I'm a guido, of course you can see me doing it!!! LOL. Thanks bro.
Strong Chest/Tri's workout, Steve. That dropset looked rough.
Thanks Ryan. It was tough bro.
haha the tanning has started. very niCe. Looking good in here, my man.
Thanks brother. Doing the best I can.
Cardio...??? Posing...??? Tanning...??? Looks like time is gettin' closer!!! You got this!!!
Clock's ticking my man! Gotta get rollin!
Nice chest and tris -- cardio's on track, posing practice -- and tanning is also good for melting out that subcutaneous water . . . good stuff!
Thanks Drake. I'm looking forward to the next 15.5 weeks.
I am envious
Haha, that aint shit bro. Keep watchin, and welcome back.
very good session...i like how u did the kickbacks
Thanks brother. They felt good and havent done em in a while.
Awesome fuckin day today. Heavy deads! Pumped up. Weighed in at 205.
Back Extension Machine
2x25
Deadlifts
135x12, 225x8, 315x6, 405x5, 455x1, 495x1, 515x1, 225x25
--Adam, I'm coming for your 37 rep record!!!! ;)
Seated Leg Curls
3x20,15,10
Kneeling Iso Curls
3x15
High Stance Leg Press ss w/ Lying Leg Curls
2x15 || 2x12
Shrugs
4x10-15 -- 315
Bunch of abs. 20 minutes on the step mill. DONE. Biceps and calves tomorrow.
firsthorseman97
01-14-10, 6:47 am
Sick deads! and the rest of the workout doesn't look too bad either.
mritter3
01-14-10, 8:15 am
crazy looking deads bro....great workout man.
Great session Steve. Good to hear from ya a bit yesterday as well. Keep up the hard work brother.
Sick deads! and the rest of the workout doesn't look too bad either.
Thanks brother. I was pumped when 515 came up lol.
crazy looking deads bro....great workout man.
Thanks bro.
Great session Steve. Good to hear from ya a bit yesterday as well. Keep up the hard work brother.
Thanks B. Definitely. You do the same, big things poppin.
Mr. Dead
01-14-10, 7:25 pm
Damn!!! You were a deadliftin' machine!!! Great stuff!!!
Good workout. Simple and quick. Have a bit of a cold but worked through it.
Preacher Curls
2x20 -- warmups
DB Alt Curls
6x12,12,10,10,9,30 -- Last 2 sets 60s x9, 70s x5 -- 35s x10 -- 20s x15
HS Preacher Curl
4x12,12,10,22
BB Curls
4x8-12
Cable Curls
3x8-12
Seated Calf
4x20
Leg Press Calf
4x20,15,12,12 -- Last set 5pps
Standing Smith Calf
3x15 -- no shoes.
DONE. Off tomorrow.
Damn!!! You were a deadliftin' machine!!! Great stuff!!!
Thanks MD. Gotta get big baby!!!
mritter3
01-14-10, 8:39 pm
great workout man...lots of volume.
Firedrake
01-14-10, 8:52 pm
Great work! I gotta get my calves beat up some more . . .
What's up brother?!!!!! Long time no talk! How u been? How's the diet going?
See u at the Cage here reallllllll soon bro......
Phil800101
01-15-10, 3:17 am
Nice work Steve! Way to push through and get it done, that's dedication right there.
Aggression
01-15-10, 10:02 am
Bring it on
Loving the call out... get to work!
Mr. Dead
01-15-10, 6:31 pm
Congrats on getting an intern slot!!!
great workout man...lots of volume.
Thanks bro. Really trying to bring the biceps to match the triceps.
Great work! I gotta get my calves beat up some more . . .
Thanks Drake. Thats my main opportunity right now.
What's up brother?!!!!! Long time no talk! How u been? How's the diet going?
See u at the Cage here reallllllll soon bro......
WHATS UP C??? How ya been brother. Diet is going well. I'm down to 205 right now. I'm impatiently waiting for the cage.
Nice work Steve! Way to push through and get it done, that's dedication right there.
Thanks Phil.
Bring it on
Consider it brought!
Loving the call out... get to work!
No doubt. Got someone's (^^^) ass to kick.
Congrats on getting an intern slot!!!
Thanks MD. Im honored.
Interesting workout today. No semblence of order. Just threw it together LOL.
Side Laterals
3x15, 4x10-12 -- Last set 55s x10
Pull-ups
3x10
DB Rows
3x12,12,10 -- Last set 150s
Reverse Pec Dec
3x20,15,15
Lat Pulldown
3x12,12,8
Shrugs
3x10-15 -- 315
Seated Military Press -- haven't done this is forever
4x4-12 -- Heaviest set 225 x4
1x20 -- 245-195-145-95
BB Rows
3x12 -- 225
Reverse Flyes on CS Tbar ss w/ One Arm Cable Rows
3x12 each
CG Pulldowns ss w/ Resistance Band Side Laterals
2x15 each
DONE. 60 minutes of cardio done today. Todays a re-feed day. Steak and sweet potato ... yum!!! Legs with brother tomorrow.
Phil800101
01-16-10, 4:59 pm
Killer session my man! Looking strong, and with some nice volume and cardio to boot. No doubt things are progressing along nicely, good deal.
Themostocles
01-17-10, 2:09 pm
Damn man, that is some STRONG! work. Way to crush it
Killer session my man! Looking strong, and with some nice volume and cardio to boot. No doubt things are progressing along nicely, good deal.
Thanks Phil. 15 weeks, things are where they need to be.
Damn man, that is some STRONG! work. Way to crush it
Thanks T. Doin my thing.
Mr. Dead
01-17-10, 3:46 pm
Sweet session!!! Sometimes, the ones we just throw together are the best ones...
Great fuckin leg workout with my little brother today. Heavy shit.
Leg Extensions ss w/ Leg Curls
3x25 -- warming up
Power Squat
3x12, 1x8 -- 8pps
Leg Press
3x10-15, 3x8,8,10 -- Last set 28 fucking plates x10
Squats -- with chains
4x8-10 -- Last set 225 +25lbs of chains per side
Lunges
2x28 steps
Lying Leg Curls ss w/ Horizontal Calves
4x15,15,20,17 -- Last 2 sets had some forced reps || 4x15-20
Giant Set:
Leg Extensions -- Leg Curls -- Standing Calves -- Box Jumps
2 rounds, 10 reps each movement.
DONE. Chest and triceps tomorrow.
Mr. Dead
01-17-10, 4:10 pm
You definitely smoked those wheels!!! Great stuff!!!
Phil800101
01-17-10, 8:26 pm
Sick wheels session Steve! I hope you don't have too many stairs to deal with over the next few days, 'cause I know you're going to be feeling this one.
Themostocles
01-17-10, 11:23 pm
Really, Steve? REally? Can you try not making the rest of us look bad? LOL
FUCK yeah loving the chains on there. Hope you had a great weekend brother.
You definitely smoked those wheels!!! Great stuff!!!
Thanks brother. I have a video of the leg press. Gotta get it to the computer.
Sick wheels session Steve! I hope you don't have too many stairs to deal with over the next few days, 'cause I know you're going to be feeling this one.
Thanks Phil. Plenty of stairs in the near future brother LOL.
Really, Steve? REally? Can you try not making the rest of us look bad? LOL
Yea I guess I can try, :)
FUCK yeah loving the chains on there. Hope you had a great weekend brother.
First time using em for squats. I like. Used em today too.
Worked out with my brother again today. Had a good one.
Flat Bench -- worked on some power today
7x12,10,3,1,1,1,10 -- Heaviest set was 315
Incline DB Press
3x10,8,16 -- 95s
Flat Flyes
4x12,12,10,10 -- Last set 60s
Incline BB Press
2x10
Flat Press Machine
2x17,15
Rope Pushdowns
4x12-25
Dips
BWx12, +25 x12, +50lbs of chains x16 (Branch style)
CG Bench -- Smith
3x10-12
BOSU Ball Push-ups
2xFailure
DONE. Cardio and tanning tomorrow.
Phil800101
01-18-10, 2:17 pm
Awesome session my man! Looks nice and intense. Keep on killing it bro.
C.Coronato
01-18-10, 2:18 pm
Looking good Brotha. Good thing you were not there this weekend, we went to an awesome burger spot and everyone got a real ice cream shake. How you feelin?
Awesome session my man! Looks nice and intense. Keep on killing it bro.
Thanks Phil. Felt good to move some heavy weight on the bench.
Looking good Brotha. Good thing you were not there this weekend, we went to an awesome burger spot and everyone got a real ice cream shake. How you feelin?
Thanks bro. Yea I'm sorry I missed out, but that would have been tough LOL.
Feeling good right now. Weighed in at 204 yesterday morning. Energy still there and still moving some decent weight around. Getting a lil more tired after my heavy compund movements in the beginning of the workout, but overall feelin good. Had a big carb up day on Saturday. Felt like a million bucks lol.
Aggression
01-18-10, 2:33 pm
What's that I smell up in here?
Oh yeah ... FEAR
What's that I smell up in here?
Oh yeah ... FEAR
Wow. You wanna play it like that eh? 2 can play this game ...
Chase "BIG COUNTRY" Browning
01-18-10, 11:01 pm
Whoa.. just saw 204. Whats the mirror sayin bro? Good things Im sure!
zanderfever
01-18-10, 11:20 pm
Feeling good right now. Weighed in at 204 yesterday morning. Energy still there and still moving some decent weight around. Getting a lil more tired after my heavy compund movements in the beginning of the workout, but overall feelin good. Had a big carb up day on Saturday. Felt like a million bucks lol.
Mmmmm... carbs :D
Enforcer
01-18-10, 11:22 pm
Last couple of sessions look intense bro. Glad to see you are still training hard and heavy even while on the diet. Good shit bro. Hopefully Ill see you in Philly next month. Keep up the hard work bro.
Themostocles
01-19-10, 2:08 am
THat is a ton of pressing, the pumps had to be killer