View Full Version : Redemption: Scals Journey
2 days Go Scals Go. The work is done now bring it home!!
I was going to tell ya "Good Luck", but with all the work you've put in... you don't need luck. You need a trophy. Consider it yours Scals.
Just wanted to drop in and tell you that I know you are going to bring it this weekend. Get up there and make us proud. Keep in mind that win or lose as long as you brought a better package than last time(which I know you will), you won.
Thanks Chase. I'm very happy with what we've done this year. I'll make everyone proud!
2 days Go Scals Go. The work is done now bring it home!!
Thanks brother. Finishing touches the next couple days then its ON!
I was going to tell ya "Good Luck", but with all the work you've put in... you don't need luck. You need a trophy. Consider it yours Scals.
Thanks bro. That means a lot.
Hello Carbs!
P O S E ! lol
mdobro723
05-06-11, 12:53 am
Best of luck to you on Saturday brotha bring it homee
It's all your's tomorrow. I wish I could be there to cheer you on bro.
MRmichael.hooker
05-06-11, 7:15 am
The worst is over. Fill out today, enjoy a few drops of water tonight, and destroy your competition in the morning.
Hello Carbs!
P O S E ! lol
Posing!
Best of luck to you on Saturday brotha bring it homee
Thanks brother.
It's all your's tomorrow. I wish I could be there to cheer you on bro.
That would be sweet bro. I'll make sure to update everyone after pre-judging.
The worst is over. Fill out today, enjoy a few drops of water tonight, and destroy your competition in the morning.
Got it bro! I'm excited.
MRmichael.hooker
05-06-11, 8:13 am
You know what time your class will hold prejudging in the am?
You know what time your class will hold prejudging in the am?
Not specifically mine bro. Pre-judging starts at 12pm.
Wishing you the very best for tomorrow Scals!
MRmichael.hooker
05-06-11, 8:28 am
Not specifically mine bro. Pre-judging starts at 12pm.
gotcha. if you find time to a computer during the day, let us know how everything is going.
Wishing you the very best for tomorrow Scals!
Thanks Hollow!
gotcha. if you find time to a computer during the day, let us know how everything is going.
Absolutely brother. I'll keep everyone posted on whats going on.
Scals my friend you got this! You kicked the ass you took the names now you just have to stand up there flex your bad self and take home the GOLD!!
smoothballer
05-06-11, 8:36 am
Good luck this weekend brother. I know you gave it your all this prep and now it's time to show all your hard work.
Good luck this weekend brother. I know you gave it your all this prep and now it's time to show all your hard work.
X2!!
Scals my friend you got this! You kicked the ass you took the names now you just have to stand up there flex your bad self and take home the GOLD!!
Thanks brother. I'm ready to do just that!
Good luck this weekend brother. I know you gave it your all this prep and now it's time to show all your hard work.
Thanks SB. I appreciate that!
X2!!
Thanks Rexor!
So toook care of the last things that I needed to get before the show tomorrow. Took care of the grooming needs and got the first application of my tan on. My little sister had a concert last night where she had a solo and she rocked the house! Very proud of her. After the concert I drove down to Greg Long's to meet up with BigAnt and G Diesel. We went in and I did some posing. We were all pleased with my progress and where I am going into the show. That gave me even more confidence for tomorrow. I'm very excited. More tanning today and posing over at BigAnt's. Polygraph test tonight at 645 too. Can't wait... It's almost here!!!
So toook care of the last things that I needed to get before the show tomorrow. Took care of the grooming needs and got the first application of my tan on. My little sister had a concert last night where she had a solo and she rocked the house! Very proud of her. After the concert I drove down to Greg Long's to meet up with BigAnt and G Diesel. We went in and I did some posing. We were all pleased with my progress and where I am going into the show. That gave me even more confidence for tomorrow. I'm very excited. More tanning today and posing over at BigAnt's. Polygraph test tonight at 645 too. Can't wait... It's almost here!!!
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Seeing a bit more light, quickly approaching the end of this tunnel!
P O S E !
freighttraindane
05-06-11, 1:29 pm
Good Luck Scals, you're gonna kill it on the stage bro!
Aggression
05-06-11, 1:44 pm
You've made drastic improvements to your physique. Best of luck tomorrow.
Good luck...bring it home brother!!!
See you and your boys bright and early tomorrow at my house...You saw a glimpse of my b-ball skills right, told you Italians can play...We got to get GDiesel up in my cul-de-sac for hoops...What..Lisa didn't think I would snuff her cheesey reverse one handed swicth double pump lay up...W R O N G !
Waiting for your call to see how much your conditioin will change for the better tonight....
Get some rest, the work is almost done!
Today is the day bro! Go get it. Can't wait for the results, I'll check Facebook for updates lol.
Phil800101
05-07-11, 1:46 pm
Bring it!
Congrats on the 5th plac bro. You looked great!
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Seeing a bit more light, quickly approaching the end of this tunnel!
P O S E !
1 down, 1 to go. Let's make it count!
Good Luck Scals, you're gonna kill it on the stage bro!
Thanks brother. It was a great experience yesterday and a war with those competitiors.
You've made drastic improvements to your physique. Best of luck tomorrow.
Thanks brother. I'm very happy with the progression from last year to this year.
Good luck...bring it home brother!!!
Thanks Al!
See you and your boys bright and early tomorrow at my house...You saw a glimpse of my b-ball skills right, told you Italians can play...We got to get GDiesel up in my cul-de-sac for hoops...What..Lisa didn't think I would snuff her cheesey reverse one handed swicth double pump lay up...W R O N G !
Waiting for your call to see how much your conditioin will change for the better tonight....
Get some rest, the work is almost done!
Your bball skillls are undeniable LOL. What a day yesterday...
Today is the day bro! Go get it. Can't wait for the results, I'll check Facebook for updates lol.
Haha, I tried keeping everyone in the loop!
Bring it!
Brought it! Thanks Phil!
Congrats on the 5th plac bro. You looked great!
Thanks brother. Gotta get even harder for the Mid Atlantic in 2 weeks!
http://www.facebook.com/media/set/?set=a.10100280350567073.2698347.6209092&l=727a56ceff
http://www.facebook.com/media/set/?set=a.10100280350567073.2698347.6209092&l=727a56ceff
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Yo you rockin some sexy purple posing trunks! lol
Phil800101
05-08-11, 2:42 pm
http://www.facebook.com/media/set/?set=a.10100280350567073.2698347.6209092&l=727a56ceff
Looking good my man! Your progress since last year is really evident.
Enforcer
05-08-11, 4:24 pm
Huge congarts on the show bro, you were shredded up there on stage, cant wait to see how you look in the next one which is right around the corner. Keep your eye on the prize bro, wishin you all the best
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Yo you rockin some sexy purple posing trunks! lol
No doubt. The A.D. Special: Operation Purple!
Looking good my man! Your progress since last year is really evident.
Thanks Phil. Progression is the name of the game.
Huge congarts on the show bro, you were shredded up there on stage, cant wait to see how you look in the next one which is right around the corner. Keep your eye on the prize bro, wishin you all the best
Thanks brother. My goal is to be tighter and fuller than this past show. 13 days away. Foots on the gas, and I aint lettin up!
Competed yesterday, back in the gym today. Hit some legs.
Hamtractor 4x20-10
Squats 2x12, 1x8
Hack Squats 2x15, 1x10
Leg Press 4x20 ss w/ Leg Press Calves 3x30-20
One Leg Curl 2x15 ss w/ Glute Machine 2x12,15
Extensions 2x15
Standing Calves 6x15-25
Hanging Leg Raises 3x20
Rope Crunches 2x20
30 minutes on the elliptical. 13 days from the Mid Atlantic. No letting up now.
Yo brother,looked good.
When you up here next?? I would like to play with your posing.I think you got more your hiding and we need to show it off.
PS stepmill or hard incline on treadmill,bring them gluts in!!!
Phil800101
05-09-11, 12:11 am
Hell yeah! Nice volume.
Themostocles
05-09-11, 2:06 am
Fantastic showing, and great job... a real inspiration
Good job on the show brother! You looked good! Going straight back in and doing legs the day after that is some tough shit right there!! Keep pushing the Mid-Atlantic will be yours!
mritter3
05-09-11, 8:10 am
very solid work scals....huge congrats on your show!
Yo brother,looked good.
When you up here next?? I would like to play with your posing.I think you got more your hiding and we need to show it off.
PS stepmill or hard incline on treadmill,bring them gluts in!!!
Thanks Al. I'll hit ya with a PM to try to get something set up.
Hell yeah! Nice volume.
Thanks Phil.
Fantastic showing, and great job... a real inspiration
Thanks T. That means a lot.
Good job on the show brother! You looked good! Going straight back in and doing legs the day after that is some tough shit right there!! Keep pushing the Mid-Atlantic will be yours!
Thanks Funky. Had to get it in, just worked out that it was the day after. Pushing harder than ever bro!
very solid work scals....huge congrats on your show!
Thanks M.
Yo brother,looked good.
When you up here next?? I would like to play with your posing.I think you got more your hiding and we need to show it off.
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Yeah Al, he has the same problem I did, cannot fully pull out his lats...he has way more muscle back there!...Tried everything...looking forward to your insight please!
freighttraindane
05-09-11, 2:16 pm
Congrats on the great showing this weekend, from the pics I saw you looked shredded!
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Yeah Al, he has the same problem I did, cannot fully pull out his lats...he has way more muscle back there!...Tried everything...looking forward to your insight please!
Yea, we need to get that to pop!
Congrats on the great showing this weekend, from the pics I saw you looked shredded!
Thanks brother. I appreciate it.
Felt real strong tonight.
Incline Bench 2x10, 1x17 drop
Flat Flyes 2x15,13
Decline HS -- Dips -- Machine Flyes 1 circuit Failure on each
Seated Dip Machine 2x15
Reverse Pushdowns 2x15
Smith Close Grip Bench 1 double drop: 315-225-135
Incline Flyes -- Incline DB Skulls -- Side Laterals 3x10 each
Machine Shoulder Press -- Vertical Chest -- Pushdowns 2x20 each
Upright Rows ss w/ Side Laterals 2x15 each
DONE.
Phil800101
05-09-11, 8:53 pm
Awesome! There is no stopping you bro, keep on killing it.
Themostocles
05-10-11, 1:35 am
Awesome! There is no stopping you bro, keep on killing it.
Perpetual motion=perpetual progress
Very good progression from Show to Show Scals, nice conditioning as well bro, keep on keepin on!!
Awesome! There is no stopping you bro, keep on killing it.
Thanks Phil. Only 11 days left. Gotta make a few improvements.
Perpetual motion=perpetual progress
That sounds very physics like lol, but very true!
Very good progression from Show to Show Scals, nice conditioning as well bro, keep on keepin on!!
Thanks Beach, and congrats on your weekend as well.
Marathon session today. Had a lot of energy and focus. Just kept going.
Pull-ups 3x15,13,11
BB Rows 4x12-15 (2 underhand, 2 overhand)
Pulldowns 2x15, 2x10 (2 underhand, 2 overhand)
Tbar Rows 2x15, 1x50 double drop
HS Iso Rows 2x12, 1x10 RP +6 ss w/ Machine Pulldowns
Seated Rows 4x12
Pullover Machine 2x15, 1x60 triple drop
BB Curls 3x10-12
Incline DB Curls 2x12
Machine Curls 2x50,40 -- both triple drops
Cable Curls 4x20
Cardio and calves. DONE. Legs tomorrow.
mritter3
05-10-11, 7:30 pm
nice session scals....marathon indeed, way to power thru
Nice volume bro, next show....right around the corner!
Phil800101
05-10-11, 9:43 pm
Sick!
Marathon session today. Had a lot of energy and focus. Just kept going.
Pull-ups 3x15,13,11
BB Rows 4x12-15 (2 underhand, 2 overhand)
Pulldowns 2x15, 2x10 (2 underhand, 2 overhand)
Tbar Rows 2x15, 1x50 double drop
HS Iso Rows 2x12, 1x10 RP +6 ss w/ Machine Pulldowns
Seated Rows 4x12
Pullover Machine 2x15, 1x60 triple drop
BB Curls 3x10-12
Incline DB Curls 2x12
Machine Curls 2x50,40 -- both triple drops
Cable Curls 4x20
Cardio and calves. DONE. Legs tomorrow.
DANG! Get a nice solid pump??
nice session scals....marathon indeed, way to power thru
Thanks brother. Got into a groove and stayed in it lol.
Nice volume bro, next show....right around the corner!
Thanks C. 10 days my brother.
Sick!
Thanks Phil!
You got this!!!!
Take no prisoners!
DANG! Get a nice solid pump??
Funk, my back and biceps were full out blood! And they hurt like shit today lol!
Training legs before going back to VA tonight.
Standing Calves 4x15-20
Horizontal Calves 3 triple drops
Seated Calves 3x20
Leg Press -- "Centuries" 1pps x10, 2pps x20, 3pps x30, 4pps x40
***Crazy Drop: 5pps x50 -- 4pps x20 -- 3pps x25 -- 2pps x30 -- 1pps x50 (175 reps)***
Leg Extensions 5x12-20
Hack Squats 2x10, 1x15
Single Leg Curls 2x15
Seated Leg Curls 1x20, 2x15
Giant Set: Adductor -- Abductor -- Hip Flexor -- Glute Machine: 2 rounds x25 each (100 rep sets)
30 minutes on the bike. Then did a ton of abs. DONE. Chest/Delts/Triceps tomorrow back in VA.
Phil800101
05-11-11, 3:04 pm
Killed it! Good shit my man.
shortstack
05-11-11, 3:16 pm
I'm a little late to the party but you looked good at your show brother. You leaned out well and will definitly do good at your next show.
Jeremy
Training legs before going back to VA tonight.
Standing Calves 4x15-20
Horizontal Calves 3 triple drops
Seated Calves 3x20
Leg Press -- "Centuries" 1pps x10, 2pps x20, 3pps x30, 4pps x40
***Crazy Drop: 5pps x50 -- 4pps x20 -- 3pps x25 -- 2pps x30 -- 1pps x50 (175 reps)***
Leg Extensions 5x12-20
Hack Squats 2x10, 1x15
Single Leg Curls 2x15
Seated Leg Curls 1x20, 2x15
Giant Set: Adductor -- Abductor -- Hip Flexor -- Glute Machine: 2 rounds x25 each (100 rep sets)
30 minutes on the bike. Then did a ton of abs. DONE. Chest/Delts/Triceps tomorrow back in VA.
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Did you train legs at bb?
Killed it! Good shit my man.
Thanks Phil.
I'm a little late to the party but you looked good at your show brother. You leaned out well and will definitly do good at your next show.
Jeremy
Thanks Jeremy. 9 more days to get it tighter!
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Did you train legs at bb?
YUP!
Training legs before going back to VA tonight.
Standing Calves 4x15-20
Horizontal Calves 3 triple drops
Seated Calves 3x20
Leg Press -- "Centuries" 1pps x10, 2pps x20, 3pps x30, 4pps x40
***Crazy Drop: 5pps x50 -- 4pps x20 -- 3pps x25 -- 2pps x30 -- 1pps x50 (175 reps)***
Leg Extensions 5x12-20
Hack Squats 2x10, 1x15
Single Leg Curls 2x15
Seated Leg Curls 1x20, 2x15
Giant Set: Adductor -- Abductor -- Hip Flexor -- Glute Machine: 2 rounds x25 each (100 rep sets)
30 minutes on the bike. Then did a ton of abs. DONE. Chest/Delts/Triceps tomorrow back in VA.
That is the second legs of the week right? WOW All the chips are on the table cause you just went all-in!
Aggression
05-12-11, 9:06 am
nice work, brotha! One show down, one more to go!
Funk - its my main goal today to follow you around, where ever you go.
nice work, brotha! One show down, one more to go!
Funk - its my main goal today to follow you around, where ever you go.
That is one hell of a goal sounds like a fun game!! LOL
That is the second legs of the week right? WOW All the chips are on the table cause you just went all-in!
Yup. Started with the day after the show. This aint the time to bullshit. I have an entire offseason to train em once a week. 9 days til I get back on stage. I want them to pop!
nice work, brotha! One show down, one more to go!
Funk - its my main goal today to follow you around, where ever you go.
Thanks bro. No doubt. Gotta bring my best!
That is one hell of a goal sounds like a fun game!! LOL
Have fun today boys lol.
Rexor91
05-12-11, 11:11 am
What weight are you competing at bro?
What weight are you competing at bro?
Weighed in at 170 last Saturday.
Rexor91
05-12-11, 11:33 am
Weighed in at 170 last Saturday.
What are you sitting at in the off season?
What are you sitting at in the off season?
This year I was 210. I'm gonna stay around 200-205 this year and stay as lean as I can.
Rexor91
05-12-11, 11:40 am
This year I was 210. I'm gonna stay around 200-205 this year and stay as lean as I can.
Nice bro... that rebound diet is gonna throw some serious poundage on, look forward to that!!
This year I was 210. I'm gonna stay around 200-205 this year and stay as lean as I can.
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Not as much Sonic #2 with AN extra burger? LOL
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Not as much Sonic #2 with AN extra burger? LOL
LOL no shake?
And holy leg workout Steve. Good shit.
Nice bro... that rebound diet is gonna throw some serious poundage on, look forward to that!!
Oh I am brother!
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Not as much Sonic #2 with AN extra burger? LOL
Let's not get crazy LOL
LOL no shake?
And holy leg workout Steve. Good shit.
Thanks B. Powerade Slush!
Part# 2
One week away....
Keep doing "the work"
Part# 2
One week away....
Keep doing "the work"
6 days and counting...
No bullshit, going in strong!
6 days and counting...
No bullshit, going in strong!
Finish strong bra, show'em what you're workin with!
MRmichael.hooker
05-16-11, 7:20 am
good luck (again) bro lol. this gonna be your last show for a little bit, or gonna compete again soon?
Phil800101
05-16-11, 2:02 pm
6 days and counting...
No bullshit, going in strong!
Do it!!!
Keep going bro. It's yours.
See you in PA shortly...drive safe and we will finish your last few days of prep strong...
AS ALWAYS!
Finish strong bra, show'em what you're workin with!
Thanks brother.
good luck (again) bro lol. this gonna be your last show for a little bit, or gonna compete again soon?
Haha thanks bro. This will be it for the season. Looking at Aug-Oct 2012. Take some time off and grow!
Do it!!!
Will do Phil.
Stay strong 6 days bro!!
Thanks Funky!
Keep going bro. It's yours.
No doubt brother.
See you in PA shortly...drive safe and we will finish your last few days of prep strong...
AS ALWAYS!
Absolutely. See ya tomorrow.
Themostocles
05-17-11, 2:07 am
Scals is here to kick ass and chew bubble gum, and he's all out of bubble gum
smoothballer
05-17-11, 8:35 am
Almost time to kick some definitely ass in your next show! I know you got this!
Almost show time again. You the Man... Do this thing!
Scals is here to kick ass and chew bubble gum, and he's all out of bubble gum
Haha, thats awesome. I like it. Gettin ready!
Almost time to kick some definitely ass in your next show! I know you got this!
Thanks brother. Coming for it.
Almost show time again. You the Man... Do this thing!
Thanks Funky. Tryin to do big things.
Few more days now bro, u ready?
Is this show bigger than your last one? Bet you can't wait to dive into some food after!
Few more days now bro, u ready?
Is this show bigger than your last one? Bet you can't wait to dive into some food after!
Ready bro! This show is bigger than the last, no doubt. Looking forward to doing well on stage then killing some food!!!
C.Coronato
05-18-11, 11:35 am
Lets go buddy!! Almost there my man!
Aggression
05-18-11, 4:14 pm
Best of luck as you cruise into show #2, bro! Much respect.
mritter3
05-18-11, 4:46 pm
got all the respect in the world for someone who has the balls to step on stage....and you keep doing it Steve...and you grow and learn from each experience....best of luck with show #2 brother...tear it up.
Last weight workout with low low carbs....congrats you made it, but we still have to pose and eat on the scheduled times on Thurs/Fri.
The tan will be better, your condition is much much improved from the NGA Philly. You look bigger, you pose better and have new seperation and cuts in your muscles!
A few more days and your long jouney will close it's doors!
We open it up again for a new one...once you are well rested, put back time into the things you have on hold.
Bigger-Better in 2012!
Firedrake
05-19-11, 9:06 am
Okay, here we go -- the last 48 hours before the show! Bring it all home, bro -- and then get over here on a weekend and drive me through my paces!
I can't wait to see the pics, if Ant says you're looking even better!
Sounds like you are set. Just keep eating and get your rest in. Pose you ass off bro!!
Lets go buddy!! Almost there my man!
2 days away! Getting pumped!
Best of luck as you cruise into show #2, bro! Much respect.
Thanks A. Appreciate it.
got all the respect in the world for someone who has the balls to step on stage....and you keep doing it Steve...and you grow and learn from each experience....best of luck with show #2 brother...tear it up.
I appreciate that Matt. Gonna make everyone proud.
Last weight workout with low low carbs....congrats you made it, but we still have to pose and eat on the scheduled times on Thurs/Fri.
The tan will be better, your condition is much much improved from the NGA Philly. You look bigger, you pose better and have new seperation and cuts in your muscles!
A few more days and your long jouney will close it's doors!
We open it up again for a new one...once you are well rested, put back time into the things you have on hold.
Bigger-Better in 2012!
No carb Wednesday is alwasy fun (joke). But necessary to get it done. The goal was to peak for this show, and that's whats gonna happen. Looking forward, nothing but better things to come in the next 12 months.
Okay, here we go -- the last 48 hours before the show! Bring it all home, bro -- and then get over here on a weekend and drive me through my paces!
I can't wait to see the pics, if Ant says you're looking even better!
Anxious to get on the stage at this point. Better than being nervous lol. Absolutely. Gotta plan something. We'll get some pics out after pre-judging.
Sounds like you are set. Just keep eating and get your rest in. Pose you ass off bro!!
Thanks Funky. Days are planned. Gonna make this shit happen.
Getting all my meals packed. Getting all the goods and pre show necessities packed. Heading to Jersey to get my tan and polygraph, then chillin. One more day!!!
Get some bro. Ill be tuned in for updates!
Wishing you the very best Scals!
smoothballer
05-20-11, 12:45 pm
You got this brother!
MRmichael.hooker
05-23-11, 7:20 am
Getting all my meals packed. Getting all the goods and pre show necessities packed. Heading to Jersey to get my tan and polygraph, then chillin. One more day!!!
How did everything go bro?
mritter3
05-23-11, 8:33 am
looking forward to seeing how it all went down Steve....im sure you did awesome, looking forward to hearing so from you though.
I'm proud of ya Steve. Way to bring it home and do some work my friend. Definitely time for some well deserved R&R and good eats.
Scals; A great way to end your bodybuilding season, you competed against some big-hard-experienced guys, and your physique held it's own!
The pics from the Mid Atlantic...you look bigger-much harder than the NGA Philly!
And what about that Kenny Rogers song?
ALL ABOUT RYTHMIC MY FRIEND!
lol
See you at my house this week for "basement training" and pics-videos....
Very very proud of your bodybuilding accomplishments for the 2011 season!
Wait until they see you in 2012!
Get some bro. Ill be tuned in for updates!
Wishing you the very best Scals!
You got this brother!
How did everything go bro?
and...?
looking forward to seeing how it all went down Steve....im sure you did awesome, looking forward to hearing so from you though.
I'm proud of ya Steve. Way to bring it home and do some work my friend. Definitely time for some well deserved R&R and good eats.
Thanks everyone. I ended up taking 5th in the Novice and 4th in the open. I was happy with both of those placings. Left me hungrier than ever. Mapping out my game plan for the offseason and coming back next year bigger and better.
Scals; A great way to end your bodybuilding season, you competed against some big-hard-experienced guys, and your physique held it's own!
The pics from the Mid Atlantic...you look bigger-much harder than the NGA Philly!
And what about that Kenny Rogers song?
ALL ABOUT RYTHMIC MY FRIEND!
lol
See you at my house this week for "basement training" and pics-videos....
Very very proud of your bodybuilding accomplishments for the 2011 season!
Wait until they see you in 2012!
Thanks Ant, and thanks for all the hard work you put in on your end to help make it a successful season for me. Only bigger and better from this point forward. No bullshit! See you Thursday!
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http://www.facebook.com/media/set/?set=a.10100314517650963.2703341.6209092&l=8b3d533baa
Pictures from the Mid-Atlantic. The official pics should be on Rxmuscle.com this week.
[Thanks Ant, and thanks for all the hard work you put in on your end to help make it a successful season for me. Only bigger and better from this point forward. No bullshit! See you Thursday!
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So the important question is...On Thursday, do you want Chinese Buffet, IHop or the good Diner with the killer burgers?
mritter3
05-24-11, 8:04 am
Huge congrats to ya scals.....way to represent man. Gonna do some killer work this off season im sure. you know ill be here supporting ya every step brother. Enjoy the good eats coming your way.
Congrats saw the pics you looked more full and hard than the the last one good work bro!!
Scals,
Congrats bro, looked pretty Damn good! Much props!
[Thanks Ant, and thanks for all the hard work you put in on your end to help make it a successful season for me. Only bigger and better from this point forward. No bullshit! See you Thursday!
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So the important question is...On Thursday, do you want Chinese Buffet, IHop or the good Diner with the killer burgers?
I think we're gonna have to wait til Thursday to figure that one out!
Huge congrats to ya scals.....way to represent man. Gonna do some killer work this off season im sure. you know ill be here supporting ya every step brother. Enjoy the good eats coming your way.
Thanks Matt. I appreciate that brother, means a ton. Watch out 2012.
Congrats saw the pics you looked more full and hard than the the last one good work bro!!
Thanks Funky. Felt better and more confident. Next year is gonna be even better.
Scals,
Congrats bro, looked pretty Damn good! Much props!
Thanks Rexor.
http://www.youtube.com/watch?v=HRrpiMkMabk
Fuck yes. Solid vaccum pose there Steve. Great routine I honestly thought that kenny rogers was your song hahahahahaha
http://www.youtube.com/watch?v=HRrpiMkMabk
Fuck yes. Solid vaccum pose there Steve. Great routine I honestly thought that kenny rogers was your song hahahahahaha
Hahaha. Got everyone's attention LOL.
Hahaha. Got everyone's attention LOL.
b/c they dont see that good shit no more. you definitely hit the reset button with that.
Phil800101
05-26-11, 1:27 am
Congrats my man! Sick routine. Looking solid.
put the captain crunch down and do some work boy! haha
b/c they dont see that good shit no more. you definitely hit the reset button with that.
------------------------------------------------------------------------------------------------------------------------------------
Kenny Rogers rocks!
Ight tomorrow is the start of the big bulk. Just got back from the supermarket and got all the essentials for the week. The split is looking like this:
Sunday - Chest, Calves
Monday - Back, Abs
Tuesday - OFF
Wednesday - Delts, Abs
Thursday - Arms
Friday - Legs
Saturday - OFF
I'm going to be doing 15 minutes of cardio after each workout as well.
So today I got bored so I hit legs lightly today with my partner. Looked like this:
Squats: 135 12x, 225 10x, 275 8x, 315 5x - Knee felt pretty good on these
Leg Press: 2pps 15x, 4pps 15x, 6pps 10x, 8pps 8x
Leg Extensions: 3x12
Leg Curls: 3x12
Standing Calves: 3x12
Leg Press Calves: 3x15
Nothing crazy just wanted to do something instead of sitting around all day.
Looks like you are all healed up and ready to rock out! Lots of time until 2012 you will probably be heavy than me for the next show!! Put in work!
mritter3
06-02-11, 8:59 am
solid leg session scals....keep tearing it up bro.
Aggression
06-02-11, 10:41 am
Get your ass up to Jersey and let's train, muthafucka.
Bruiser
06-02-11, 11:09 am
Nice posing routine. You nailed the vacuum man. It's nice to see that coming back. Thanks for posting the vid
How are you feeling? Still got the food cravings?
that's what im talkin about scals-slice ...thrivin', styling & Profilin'... Rock Solid SportPharma Style :)
you got plenty of more sucess ahead of you.
keep bringing the ruckus in all u do brothha!!!
edit: where u at - maybe eating up all the food, haha! u sure do deserve it - enjoy
WHERES THE WORK?!? dont make me drive down to VA!
You ok? Taking a few days off or hectic piece of life hit you?
b/c they dont see that good shit no more. you definitely hit the reset button with that.
Thats true. Held it down lol.
Congrats my man! Sick routine. Looking solid.
Thanks Phil.
put the captain crunch down and do some work boy! haha
Haha... Cookie Crisp!!!
------------------------------------------------------------------------------------------------------------------------------------
Kenny Rogers rocks!
People were cracking up.
Looks like you are all healed up and ready to rock out! Lots of time until 2012 you will probably be heavy than me for the next show!! Put in work!
Thanks Funky. Yea 2012 is gonna be a good year!
solid leg session scals....keep tearing it up bro.
Thanks bro.
Get your ass up to Jersey and let's train, muthafucka.
Next time I'm up there it's on. JSF!
Nice posing routine. You nailed the vacuum man. It's nice to see that coming back. Thanks for posting the vid
Thanks Brusier. No problem bro.
How are you feeling? Still got the food cravings?
Feeling ight. Not so much cravings but just enjoying different things right now.
that's what im talkin about scals-slice ...thrivin', styling & Profilin'... Rock Solid SportPharma Style :)
you got plenty of more sucess ahead of you.
keep bringing the ruckus in all u do brothha!!!
edit: where u at - maybe eating up all the food, haha! u sure do deserve it - enjoy
Thanks rock. I appreciate that. I'm hiding at the buffet! lol
WHERES THE WORK?!? dont make me drive down to VA!
You really want me to post ... "30 minutes on the elliptical" LOL. Back to business in 2 weeks. Got a lot of traveling going on the next couple weeks.
You ok? Taking a few days off or hectic piece of life hit you?
All is well Funky. Working a lot of hours and picked up a couple shifts at the gym too. Just relaxing from the gym and getting my body all healed up.
C.Coronato
06-15-11, 11:47 am
Bulk bulk bulk bulk!
smoothballer
06-15-11, 12:38 pm
Scals, what's up my brother? How are things post shows?
Enjoy the time off bro. You've earned it. Come back strong and get huge!!
Bulk bulk bulk bulk!
Phase 1!
Scals, what's up my brother? How are things post shows?
What up SB? Things are good. Took the last month off. Been doing cardio and some light weights. Healing up some nagging injuries and getting set to start the offseason.
Enjoy the time off bro. You've earned it. Come back strong and get huge!!
Thanks C. Thats the goal my brother.
After a month of cardio and very little training, I am back! Feeling good. Doing my first offseason with BigAnt, after we did these shows last month. Looking forward to getting back into everything and start training again. Looking at Aug-Oct 2012 to get back on stage. It's gonna be a fun ride.
Back on the grind of training. Started Phase One of the offseason, which is mainly to get my strength back and heal up anything that doesn't feel good.
Monday - Chest/Quads
Incline Smith 3x12-8
Flat DB Press 3x10
Incline Flyes 3x15
Dips 2x15
Leg Extensions 3x20
Squats 3x10-8
Leg Press 4x12-20
20 minutes on the bike.
Tuesday - Back
Wide Pulldowns 3x12
Underhand BB Rows 3x15-10
Cable Rows 2x12, 2x8
DB Rows 3x15
Lower Back Extension 2x20
20 minutes on the bike.
DONE.
Phil800101
06-21-11, 6:55 pm
Solid work!
Hell yeah!
Phil800101
06-21-11, 6:59 pm
Solid!
Hell yeah, do it brother!
ill give u a break since its ur first week back....but i know u got bigger and better things in store. Lookin forward to seeing them
You got a whole year so take it slow and easy and work the plan!
GRINDING. Way to get in there broseph. RESET.
MRmichael.hooker
06-23-11, 5:56 am
at least you dont have to "pose pose pose" lol
Bruiser
06-24-11, 12:43 pm
Back on the grind of training. Started Phase One of the offseason, which is mainly to get my strength back and heal up anything that doesn't feel good.
Monday - Chest/Quads
Incline Smith 3x12-8
Flat DB Press 3x10
Incline Flyes 3x15
Dips 2x15
Leg Extensions 3x20
Squats 3x10-8
Leg Press 4x12-20
20 minutes on the bike.
Tuesday - Back
Wide Pulldowns 3x12
Underhand BB Rows 3x15-10
Cable Rows 2x12, 2x8
DB Rows 3x15
Lower Back Extension 2x20
20 minutes on the bike.
DONE.
That's damn good for just getting back in the swing of things. That's more than what a lot of guys do when they're 100%. Keep it up bro.
Aggression
06-24-11, 1:13 pm
Are you on a specific off season plan? A specific diet and/or training program? Or just going with the flow?
What time will you be up in NJ on Friday? Maybe we can train at The U
Solid work!
Hell yeah!
Solid!
Hell yeah, do it brother!
Thanks Phil.
ill give u a break since its ur first week back....but i know u got bigger and better things in store. Lookin forward to seeing them
We both know it. Watch out after the summer. Shits gonna get good.
You got a whole year so take it slow and easy and work the plan!
No doubt brother. Slow and steady.
GRINDING. Way to get in there broseph. RESET.
Thanks brother. Seems like I'm pushing it again lol.
at least you dont have to "pose pose pose" lol
Hahaha. That is very true.
That's damn good for just getting back in the swing of things. That's more than what a lot of guys do when they're 100%. Keep it up bro.
Thanks Bruiser. I have a long road ahead. Look for some big things!
Are you on a specific off season plan? A specific diet and/or training program? Or just going with the flow?
What time will you be up in NJ on Friday? Maybe we can train at The U
Right now with work driving me crazy and my schedule is always changing I've decided to do what I need to do when I can do it. So as far as a set routine is concerned, no. I'm eating clean and training hard. Going with the flow is the most appropriate way to put it.
I'm in Philly from Wednesday on. I'm totally down to train at the U. I PMed ya. Lemme know.
Shoulders - Wednesday
Side Laterals 5x20-8
Smith Presses 2x15, 3x10-7 -- Last set 235 x7
Front Raises 3x12-10 -- Last set 55s x10
Upright Rows 2x12
DB Presses 2x10
Chest - Friday
Incline Flyes 3x15-7 -- Last set 70s x7
Incline BB Press 3x10-3
Incline Machine Press 2x15-12 1x25 double drop
Decline Rev Grip Press ss w/ Cable Flyes 3x12 each
DONE. Did some cardio on the elliptical. Sitting right around 187 right now. Slowly climbing back up. Goal is to sit at 205-210 and lean for the offseason.
Firedrake
07-01-11, 5:11 pm
Looking like a real good run starting, bro. I know you're going to ramp back up and pack on the slabs of muscle!
Strong ass smith presses bro. Nice work all around.
Bruiser
07-02-11, 11:42 am
Sitting right around 187 right now. Slowly climbing back up. Goal is to sit at 205-210 and lean for the offseason.
That sounds like a good goal bro. I can't remember, what was your contest weight? What do you normally put on in rebound weight post-contest?
Phil800101
07-02-11, 12:46 pm
Nice volume!
Looking like a real good run starting, bro. I know you're going to ramp back up and pack on the slabs of muscle!
Thanks Jim. Lots of work to do.
Strong ass smith presses bro. Nice work all around.
Thanks bro. Just getting started!
That sounds like a good goal bro. I can't remember, what was your contest weight? What do you normally put on in rebound weight post-contest?
Thanks Bruiser. I was right at 170 for the first show and slightly lighter at the second. I added about 20 pounds in the first 4 days after the show. I'm comfortable right now at 186-188. Gonna add it back slowly.
Nice volume!
Thanks Phil.
Good workout today. Not heavy on squats but working to get a certain rep count and then bumping up the weight.
10 minutes on the bike.
Extensions 2x20 (wu) 3x15-8
Leg Press 4x20-10
Squats 1x12, 3x8,10,12 -- All 225
Lying Leg Curls 3x15
DB SLDL 3x10
DONE. Next week I will do 225 for 10,12,15 and the following 12,15,20. Once I hit 20 reps I will move up in weight. I will continue to do this until I can handle some very heavy weight for 20 reps. We'll see how that works.
good leg day. i did a similar training thing for squats. worked out really well.
good leg day. i did a similar training thing for squats. worked out really well.
Thanks bro. Yea we'll see what happens. In my mind it seems like a good plan.
Started my supplement regimen today. Like it very much so far. I'll update everyone that in a bit.
Pull-ups 3x10
BB Rows 4x15-8 Heaviest 245 x8
Underhand Pulldowns 3x10
Machine Rows 3x15
Pullovers 2x10, 1x15
Deads 1x10, 3x5 Heaviest 365 x5
FST-7 Rope Rows 7x15
DONE. Good day today. Hope everyone has a happy and safe 4th.
Doing fst-7 now eh?
Playing around with it. Just a lil lol.
First time in a while I've been able to get to the gym 3 days in a row! Work slowed down for this week but will pick up like crazy next week.
Rope Hammer Curls 3x20
VBar Pushdowns 3x20
BB Curls 4x12-8
Incline Skulls 4x15-10
DB Preacher 2x12, 1x10
Seated One Arm Extensions 3x12-8
FST-7 Machine Curls 6x15, 1x10
FST-7 Rope Pushdowns 7x15
Calves and forearms. DONE. Off tomorrow, driving to Philly.
Playing around with it. Just a lil lol.
Very nice. I also like throwing in some FST-7 here and there. Always produces a great pump.
MRmichael.hooker
07-06-11, 7:08 am
How you liking the fst7 bro?
mritter3
07-06-11, 8:05 am
yo steve solid arm day man....
Started my supplement regimen today. Like it very much so far. I'll update everyone that in a bit.
Pull-ups 3x10
BB Rows 4x15-8 Heaviest 245 x8
Underhand Pulldowns 3x10
Machine Rows 3x15
Pullovers 2x10, 1x15
Deads 1x10, 3x5 Heaviest 365 x5
FST-7 Rope Rows 7x15
DONE. Good day today. Hope everyone has a happy and safe 4th.
First time in a while I've been able to get to the gym 3 days in a row! Work slowed down for this week but will pick up like crazy next week.
Rope Hammer Curls 3x20
VBar Pushdowns 3x20
BB Curls 4x12-8
Incline Skulls 4x15-10
DB Preacher 2x12, 1x10
Seated One Arm Extensions 3x12-8
FST-7 Machine Curls 6x15, 1x10
FST-7 Rope Pushdowns 7x15
Calves and forearms. DONE. Off tomorrow, driving to Philly.
Keep these going and you will be huge by next year! Good Work Bro!
smoothballer
07-06-11, 9:12 am
Still kicking ass I see...
Some solid past few workouts bro. Looking forward to seeing how this offseason treats ya.
Phil800101
07-07-11, 3:24 pm
Looking good Steve! Keep it up.
Playing around with it. Just a lil lol.
That's what she said.
nice volume last workouts...
Very nice. I also like throwing in some FST-7 here and there. Always produces a great pump.
The pumps have been insane. The soreness that results is also ridiculous.
How you liking the fst7 bro?
Love it. I feel all the blood rushing to the body part I'm hitting, and the pump is unreal.
yo steve solid arm day man....
Thanks Matt.
Keep these going and you will be huge by next year! Good Work Bro!
Thanks brother. I'm really looking forward to what comes of this. Looking to run the FST-7 for the next few weeks.
Still kicking ass I see...
Thanks SB. Trying my best. Glad to be back in the gym.
Some solid past few workouts bro. Looking forward to seeing how this offseason treats ya.
Thanks brother. We both are!
Looking good Steve! Keep it up.
Thanks Phil.
That's what she said.
And what she did... Remind to tell you about that next phone call lol
nice volume last workouts...
Thanks Ant. It's doing it's thing now.
Got to shoot the shit with RK and TimK at the gym. Always good to see those guys.
5 minutes on the bike
Hamtractor 4x20-10 -- Last set Stack x10
Leg Press 4x20-8
Squats 2 warmups, 225 x10 x12 x15 -- Next week I'll go for 20
Hack Squats 3x8 - -Last set 4pps x8
FST-7 Leg Extensions 7x15
One Leg Curls 2x15, 1x10
DB SLDL 3x10
FST-7 Lying Leg Curls 7x15
Donkey Calf 3x20-10
FST-7 Standing Calf 7x15
Adductor 2x25
15 minutes on the bike. DONE.
Lots of volume tonight. Felt really good in there. Legs already killing me. Awesome lol. Chest tomorrow at HQ with G Diesel and Aggression, then Team U to cheer on C.Coronato and S.Clarida!!!
Phil800101
07-08-11, 3:54 am
SUTAS! Looks like you really smoked the wheels there bro.
Got to shoot the shit with RK and TimK at the gym. Always good to see those guys.
5 minutes on the bike
Hamtractor 4x20-10 -- Last set Stack x10
Leg Press 4x20-8
Squats 2 warmups, 225 x10 x12 x15 -- Next week I'll go for 20
Hack Squats 3x8 - -Last set 4pps x8
FST-7 Leg Extensions 7x15
One Leg Curls 2x15, 1x10
DB SLDL 3x10
FST-7 Lying Leg Curls 7x15
Donkey Calf 3x20-10
FST-7 Standing Calf 7x15
Adductor 2x25
15 minutes on the bike. DONE.
Lots of volume tonight. Felt really good in there. Legs already killing me. Awesome lol. Chest tomorrow at HQ with G Diesel and Aggression, then Team U to cheer on C.Coronato and S.Clarida!!!
You were not kidding around here! You had the plan worked it to perfection and crushed some squats! Good Job brother
mritter3
07-08-11, 8:09 am
yep......my legs would be hurting already too...but dont blame me...haha, blame the weights...or your legs...get a good chest session in..and have fun rooting for christian and shaun...
Aggression
07-08-11, 9:20 am
http://youtu.be/vukVp0_K268
Damn what a leg session. Sounds like next phone call will be interesting lol. Use that black cherry to recover from that.
MRmichael.hooker
07-08-11, 10:56 am
Use that black cherry to recover from that.
delicious
SUTAS! Looks like you really smoked the wheels there bro.
Hell yea Phil. My legs are killing me!
You were not kidding around here! You had the plan worked it to perfection and crushed some squats! Good Job brother
Thanks Funky. Gotta try to get these things to grow!
yep......my legs would be hurting already too...but dont blame me...haha, blame the weights...or your legs...get a good chest session in..and have fun rooting for christian and shaun...
Haha, blaming you is fun though lol. Chest workout was great and Team U prejudging was good too.
http://youtu.be/vukVp0_K268
That was a good workout.
Damn what a leg session. Sounds like next phone call will be interesting lol. Use that black cherry to recover from that.
Thanks B. Hahaha, I will entertain you like only I know how!
delicious
Tried it at the Arnold, but haven't opened my tub yet. Perhaps today...
Trained at HQ with Aggression. Solid ass workout before Team U.
Incline Bench 4x10-5
Flat Bench w/ Bands 1x8, 3x5
DB Flyes 1x15, 2x10
DB Pullovers 2x12
Quick and effective. Always good to train with Aggression. He's looking big! Shot the shit around the office then headed up to Team U. Shaun and Christian both looked great. We'll see what happens tonight.
Phil800101
07-09-11, 2:35 pm
Simple, efficient, and effective...good shit!
Simple, efficient, and effective...good shit!
Thanks Phil. Chest is definitely feeling it.
Great pump today.
DB Press 2x15 (wu), 2x10, 1x7 -- 95s
One Arm Side Laterals 3x12-10, 1x15
Face Pulls 4x15-30 -- Added weight and added reps
Upright Rows 2x10
FST-7 Machine Presses 7x15
Hanging Leg Raises 3x20
Decline Crunches 3x15
15 minutes on the elliptical. DONE. Back Monday.
Glad to see someone else killing it on Saturday! Good last couple workouts Scals!!
Phil800101
07-10-11, 5:58 pm
Solid!
Glad to see someone else killing it on Saturday! Good last couple workouts Scals!!
Thanks Funky. Finding a groove now that I'm back!
Solid!
Thanks Phil!
Strong ass presses bro.
Thanks bro. Working my way back to the 120s!
Great workout tonight. Felt real good.
Neutral Grip Pull-ups 3x12-10
Underhand BB Rows 5x15-7 -- Last set 275 x7
Wide Grip Pulldowns 3x12
TBar Rows 3x15
Straight Arm Pulldowns 3x12
Deads 1x10, 3x5 -- Last set 405 x5
FST-7 Machine Rows 7x15
15 minutes on the bike. DONE. Arms tomorrow.
Phil800101
07-12-11, 3:20 am
Strong session bro!
405 for 5 at the end? Nice. Can't wait to start working my way back up as well man.
Great workout tonight. Felt real good.
Neutral Grip Pull-ups 3x12-10
Underhand BB Rows 5x15-7 -- Last set 275 x7
Wide Grip Pulldowns 3x12
TBar Rows 3x15
Straight Arm Pulldowns 3x12
Deads 1x10, 3x5 -- Last set 405 x5
FST-7 Machine Rows 7x15
15 minutes on the bike. DONE. Arms tomorrow.
405x5 what and at the end WOW man you are killing it for reals!
Looking good. gettin a better handle on work and gym time?
Strong session bro!
Thanks Phil/
405 for 5 at the end? Nice. Can't wait to start working my way back up as well man.
Thanks bro. Yea I'm going to do deads at the end for a while before switching back to the beginning.
405x5 what and at the end WOW man you are killing it for reals!
Thanks Funky. Got a long road ahead!
Looking good. gettin a better handle on work and gym time?
Thanks bro. Ehh. Works been ridiculous. Mapping out the time to get in the gym, but not much else.
Good day. Big pump!
DB Curls 4x12-7 -- Last set 55s x7
Spider Curls 4x12-8
Incline Hammer Curls 4x15-10
FST-7 Cable Curls 7x15-12
Giant Set:
Close Grip Bench 4x10 - VBar Pushdowns 4x10 - Cable Kickbacks 4x12
FST-7 Rope Overhead Ext 7x15
DONE. Off tomorrow, Legs Thursday!
Phil800101
07-12-11, 11:01 pm
Pumpariffic!
MRmichael.hooker
07-13-11, 7:12 am
Enjoying your off season?
How goes it bro? How is offseason treating you so far.....I'm confident you'll put on some good mass keep training balls out.
Firedrake
07-15-11, 9:07 am
Good day. Big pump!
DB Curls 4x12-7 -- Last set 55s x7
Spider Curls 4x12-8
Incline Hammer Curls 4x15-10
FST-7 Cable Curls 7x15-12
Giant Set:
Close Grip Bench 4x10 - VBar Pushdowns 4x10 - Cable Kickbacks 4x12
FST-7 Rope Overhead Ext 7x15
DONE. Off tomorrow, Legs Thursday!
Gee, and you said _I_ was building big arms. . . NICE!
Good day. Big pump!
DB Curls 4x12-7 -- Last set 55s x7
Spider Curls 4x12-8
Incline Hammer Curls 4x15-10
FST-7 Cable Curls 7x15-12
Giant Set:
Close Grip Bench 4x10 - VBar Pushdowns 4x10 - Cable Kickbacks 4x12
FST-7 Rope Overhead Ext 7x15
DONE. Off tomorrow, Legs Thursday!
Tuesday? Good job now stop slacking off and get to posting some work!!!
Pumpariffic!
Hell yea Phil!
Enjoying your off season?
For the most part bro. Work is absolutely crazy which is throwing off my schedule, but making some gains nonetheless.
How goes it bro? How is offseason treating you so far.....I'm confident you'll put on some good mass keep training balls out.
What up C! Training is good when I get it in, just crazy schedule down here. Just tryin to be like you bro!
Gee, and you said _I_ was building big arms. . . NICE!
Haha, these little things need to grow Jim! Thanks!
Tuesday? Good job now stop slacking off and get to posting some work!!!
Ok Ok Ok ... Gimme a minute!!!
Good workout yesterday. Stumbled out of the gym.
5 minutes elliptical
Extensions 3x20 --warm-ups
Leg Press 3x15, 1x10 -- 8pps
Squats 5x5-8 -- Heaviest 275 x5 -- didn't have it in me to do high reps yesterday
Power Squat Machine 3x10 - 2 second pauses at bottom
FST-7 Extensions 7x15-10
DB SLDL 3x10
One Leg Kneeling Curls 3x10
Freakblasters 2x12
Lying Leg Curls 3x15
DONE. Chest later today.
Good workout yesterday. Stumbled out of the gym.
didn't have it in me to do high reps yesterday
Somedays it is best to just do what you can! Good work brother!
Phil800101
07-15-11, 3:18 pm
No doubt you were stumbling after that, good shit!
Somedays it is best to just do what you can! Good work brother!
Thanks Funky.
No doubt you were stumbling after that, good shit!
Thanks Phil. Tight as hell today.
Good workout today. Trying some new ideas out.
Reverse Grip Incline Smith 5x15-7 -- 225 x7
Flat Bench 4x10-6
Incline DB Flyes 4x12-9 -- Last set 75s x9
Decline Bench 2x10
FST-7 Cable Flyes 7x15
Hanging Leg Raises 3x12
Rope Crunches 3x12-8
20 minutes elliptical. DONE. Delts tomorrow.
Phil800101
07-15-11, 9:54 pm
Strong!
Good workout today. Trying some new ideas out.
Reverse Grip Incline Smith 5x15-7 -- 225 x7
Flat Bench 4x10-6
Incline DB Flyes 4x12-9 -- Last set 75s x9
Decline Bench 2x10
FST-7 Cable Flyes 7x15
Hanging Leg Raises 3x12
Rope Crunches 3x12-8
20 minutes elliptical. DONE. Delts tomorrow.
Puttin it in! This is the time to change things up and enjoy the workouts man grow grow grow!!!!
Strong!
Thanks Phil.
Puttin it in! This is the time to change things up and enjoy the workouts man grow grow grow!!!!
Thanks Funky. Yea experimenting is fun.
Last 2 workouts.
Face Pulls 3x15-10
Cybex Machine Press 4x12-6 -- Last set 4pps x6
One Arm Side Raises 4x12-10
Reverse Pec Dec 2x15
Smith Presses 2x15-12
FST-7 Machine Side Raises 7x15
Pull-ups 3x15
BB Rows 4x12-8
Close Grip Pulldowns 3x10
DB Rows 3x10 -- Last set 150s x10
Underhand Seated Rows 1x15, 1x10
Deadlifts 5x8-6 -- 405 x6
20 minutes cardio. DONE. Arms tomorrow.
Phil800101
07-19-11, 1:10 am
Nice volume there bro!
Last 2 workouts.
Face Pulls 3x15-10
Cybex Machine Press 4x12-6 -- Last set 4pps x6
One Arm Side Raises 4x12-10
Reverse Pec Dec 2x15
Smith Presses 2x15-12
FST-7 Machine Side Raises 7x15
Pull-ups 3x15
BB Rows 4x12-8
Close Grip Pulldowns 3x10
DB Rows 3x10 -- Last set 150s x10
Underhand Seated Rows 1x15, 1x10
Deadlifts 5x8-6 -- 405 x6
20 minutes cardio. DONE. Arms tomorrow.
405x6 you freaking monster~!
Nice volume there bro!
Thanks Phil.
405x6 you freaking monster~!
Haha, not quite yet my brother, but thank you.
Good workout today. So after 2 weeks of FST-7 (really like it) I decided to use it on arm, leg, and chest day. My shoulders and back are my strong points so I wanna try to bring up the rest to match.
Incline Hammer Curls 4x15-8
Straight Bar Curls 3x10-8, 1x18 drop
Concentration Curls 2x12-10
FST-7 Machine Preacher 7x15-10
Weighted Dips 2x15, 2x12
DB Overhead Ext 2x10, 1x20 drop
Reverse One Arm Pushdown 2x12,15
FST-7 Close Grip Machine Press 7x15
105 reps for abs. 20 minutes elliptical. Off tomorrow. Heading to Baltimore for the O's Red Sox game. Legs Thursday.
Phil800101
07-19-11, 8:31 pm
Solid!
Enjoy the ball game.
Haha, not quite yet my brother, but thank you.
You weigh what about 190 right now and hitting 405x6 monster in my book brother!
Good workout today. So after 2 weeks of FST-7 (really like it) I decided to use it on arm, leg, and chest day. My shoulders and back are my strong points so I wanna try to bring up the rest to match.
Incline Hammer Curls 4x15-8
Straight Bar Curls 3x10-8, 1x18 drop
Concentration Curls 2x12-10
FST-7 Machine Preacher 7x15-10
Weighted Dips 2x15, 2x12
DB Overhead Ext 2x10, 1x20 drop
Reverse One Arm Pushdown 2x12,15
FST-7 Close Grip Machine Press 7x15
105 reps for abs. 20 minutes elliptical. Off tomorrow. Heading to Baltimore for the O's Red Sox game. Legs Thursday.
Hope you have fun at the game you will be in my state today! Enjoy! Great work here killing the arms.
Enjoy the ball game bro. I'll be up there in about 2 months to see Balt play one day and the Nationals the next.
smoothballer
07-20-11, 1:53 pm
Big fan of FST-7. I ran it for awhile last year. Keep on kicking ass scals!
Solid!
Enjoy the ball game.
Thanks Phil.
You weigh what about 190 right now and hitting 405x6 monster in my book brother!
Hope you have fun at the game you will be in my state today! Enjoy! Great work here killing the arms.
Well thanks brother. I want to get back to 500 for 5-6 reps.
Enjoy the ball game bro. I'll be up there in about 2 months to see Balt play one day and the Nationals the next.
Thanks bro. You gotta lemme know when youll be near!
Big fan of FST-7. I ran it for awhile last year. Keep on kicking ass scals!
Thanks bro. Yea it's pretty good lol. We'll see where it takes me.
Bruiser
07-22-11, 11:56 am
405? 500? Fuck, I couldn't move that with my car! Keep that shit up man.
Good workout last night. A little different but good.
5 minutes on the bike
Extensions 3x25 (wu)
Smith Squats 4x10-7 -- Last set 315 x7
DB SLDL 4x12-8 -- Last set 95s x8
Leg Extensions 4x10 -- Last 2 sets Stack x10
Lying Leg Curls 3x10, 1x6
Smith Front Squats 3x8, 1x6 -- Last set 245 x6
Leg Press *Slow Burn* 6 seconds down 6 seconds up 2x10
DONE. Chest today.
Phil800101
07-22-11, 12:31 pm
Killer session my man!
C.Coronato
07-22-11, 3:33 pm
Time.To.Get.Big my friend.
405? 500? Fuck, I couldn't move that with my car! Keep that shit up man.
Haha thanks Bruiser
Killer session my man!
Thanks Phil. Time to bring em up.
Time.To.Get.Big my friend.
No question! Let's do it.
Big pump today.
Incline DB Press 4x12-5 -- Last set 110s x5
Vertical Chest Press 3x10-15 -- All with Stack, 1x50 super drop
Flat Flyes 3x12-10
Dips 2x12
FST-7 Pec Dec 6x15, 1x12
Hanging Leg Raises 3x12
Decline Sit-ups 3x20
20 minutes treadmill. DONE. Shoulders tomorrow.
Big pump today.
Incline DB Press 4x12-5 -- Last set 110s x5
Vertical Chest Press 3x10-15 -- All with Stack, 1x50 super drop
Flat Flyes 3x12-10
Dips 2x12
FST-7 Pec Dec 6x15, 1x12
Hanging Leg Raises 3x12
Decline Sit-ups 3x20
20 minutes treadmill. DONE. Shoulders tomorrow.
Damn, that superdrop had to swell your pecs up something furious!! That's the one thing that really sucks about training alone on a bench is no drops like that. Good luck moving around tomorrow. Damn
Keep up the good work in here, bro. One of these says I'll be big like you and Burt...just give me time man!!!
Damn, that superdrop had to swell your pecs up something furious!! That's the one thing that really sucks about training alone on a bench is no drops like that. Good luck moving around tomorrow. Damn
It was insane bro, no question. Thanks, fucking sore now lol.
Keep up the good work in here, bro. One of these says I'll be big like you and Burt...just give me time man!!!
Thanks C. Hahaha. Great joke!
Good workout today after working 16 hours.
Smith Presses 5x15-8
Side Laterals 3x12, 1x10
Rope Face Pulls 3x12
Bent Over Laterals 3x12
Cable Side Raises 2x10-12
DB Presses 2x10
DONE. Off tomorrow. Back Monday!
Good workout today after working 16 hours.
Smith Presses 5x15-8
Side Laterals 3x12, 1x10
Rope Face Pulls 3x12
Bent Over Laterals 3x12
Cable Side Raises 2x10-12
DB Presses 2x10
DONE. Off tomorrow. Back Monday!
Nice boulder work man. Enjoy your day off tomorrow, you deserve it.
Good workout today after working 16 hours.
Smith Presses 5x15-8
Side Laterals 3x12, 1x10
Rope Face Pulls 3x12
Bent Over Laterals 3x12
Cable Side Raises 2x10-12
DB Presses 2x10
DONE. Off tomorrow. Back Monday!
After 16 hours of work! DAMN bro now that is dedication and desire! Go Scals!
16 hours of work? show off.
16 hours of work? show off.
LOL
After 16 hours of work! DAMN bro now that is dedication and desire! Go Scals!
16 hours of work? show off.
Yeah but he forgot to mention that he works as a product tester for a matress company and gets paid to sleep! LOL
Phil800101
07-25-11, 2:28 pm
Looking good in here bro!
mritter3
07-25-11, 3:57 pm
16 hours of work...and a strong session, killer work scals.
Looking good up in here. When you gonna come back up to PA? Need to go do a heavy back day at Gregs! or see if we can get a session with that Anthony fellow
Nice boulder work man. Enjoy your day off tomorrow, you deserve it.
Thanks bro. It was much needed.
After 16 hours of work! DAMN bro now that is dedication and desire! Go Scals!
Thanks Funky. Yea 16 hours in a warehouse with no AC and a heat index of 107. Lots of fun ...
16 hours of work? show off.
Don't hate LOL
Yeah but he forgot to mention that he works as a product tester for a matress company and gets paid to sleep! LOL
Damn that would be the life! I'd switch from operations manager for distribution to that in a heart beat! LOL
Looking good in here bro!
Thanks Phil.
16 hours of work...and a strong session, killer work scals.
Thanks brother. Had to get it in.
Looking good up in here. When you gonna come back up to PA? Need to go do a heavy back day at Gregs! or see if we can get a session with that Anthony fellow
Thanks bro. Coming up I believe the 10th. Sister is having surgery again so I'll be up a couple times in August. Heavy back at Long's sounds awesome.
Another 16 hour day in the books. Up at 415am, and trained back at 930pm lol. Rage and Pump got me threw it!
Pull-ups 3x20,12,15
Underhand BB Rows 4x12,12,6,10 -- 315x6
Wide Neutral Grip Seated Row 3x20
DB Pullovers 3x10
Deads 3x5, 1x3, 1x2 -- 455, 1x1 -- 475
20 minutes on the elliptical and DONE. Felt good to pull some heavier weight last night. Training arms in a lil while. http://i407.photobucket.com/albums/pp154/scals17/back_july.jpg
Bruiser
07-26-11, 12:07 pm
Another damn good workout after a long day man. The lats are spreading real nice. Looking good. Is that an Animal hat with a red logo? If so did you do that or did it come like that?
Phil800101
07-26-11, 12:50 pm
Strong work my man!
Another 16 hour day in the books. Up at 415am, and trained back at 930pm lol. Rage and Pump got me threw it!
Pull-ups 3x20,12,15
Underhand BB Rows 4x12,12,6,10 -- 315x6
Wide Neutral Grip Seated Row 3x20
DB Pullovers 3x10
Deads 3x5, 1x3, 1x2 -- 455, 1x1 -- 475
20 minutes on the elliptical and DONE. Felt good to pull some heavier weight last night. Training arms in a lil while. http://i407.photobucket.com/albums/pp154/scals17/back_july.jpg
Another damn good workout after a long day man. The lats are spreading real nice. Looking good. Is that an Animal hat with a red logo? If so did you do that or did it come like that?
Thanks brother. Really working on my thickness back there. The hat was the limited edition one from the Arnold this year.
Strong work my man!
Thanks Phil. Trying to get back to the 500 club.
Really good pump today. Started with triceps today after three weeks starting with biceps.
Close Grip Bench 5x12,10,7,6 -- 250,12
One Arm DB Ext 3x15,12,10
Reverse Grip Pushdowns 1x15, 3x12
FST-7 Machine Extensions 7x15
Seated DB Curls 3xx12, 1x10 -- 45s
Straight Bar Preacher Curls 3x12
EZ Bar Curls 2x10,8
FST-7 Rope Hammer Curls 6x15, 1x13
Seated Calves 3x25, 1x20
Horizontal Calves 5x15
15 minutes elliptical and DONE. Weighed in at 201.6 today. Slowly climbing.
Phil800101
07-27-11, 12:48 am
Nice gun show bro!
Forgot to mention, back is looking nice and thick in that pic there.
So what differences did you notice by starting with tri's instead of bi's this week?
Really good pump today. Started with triceps today after three weeks starting with biceps.
Close Grip Bench 5x12,10,7,6 -- 250,12
One Arm DB Ext 3x15,12,10
Reverse Grip Pushdowns 1x15, 3x12
FST-7 Machine Extensions 7x15
Seated DB Curls 3xx12, 1x10 -- 45s
Straight Bar Preacher Curls 3x12
EZ Bar Curls 2x10,8
FST-7 Rope Hammer Curls 6x15, 1x13
Seated Calves 3x25, 1x20
Horizontal Calves 5x15
15 minutes elliptical and DONE. Weighed in at 201.6 today. Slowly climbing.
201 already damn man you will pass me soon. I better eat more LOL
mritter3
07-27-11, 8:30 am
solid arm workout scals....weight is one the up and up....great work in here!
Spaghetti straps FTMFW.
Wut is goin on here? Fill a brotha in..
Nice gun show bro!
Forgot to mention, back is looking nice and thick in that pic there.
Thanks Phil. Had good width on stage, so definitely working on bring up the thickness.
So what differences did you notice by starting with tri's instead of bi's this week?
Nothing too crazy. I actually felt stronger on biceps this week which is weird. I typically train triceps before biceps so the last 3 weeks were abnormal for me. I'm gonna keep changing it up so I can keep these toothpicks growing.
201 already damn man you will pass me soon. I better eat more LOL
Haha. Yea my goal is to be at 210-215 and lean. Have another 10-12 months of offseason!
solid arm workout scals....weight is one the up and up....great work in here!
Thanks Matt. Gotta keep up with cats like you.
Spaghetti straps FTMFW.
It's dirty that you typed this while on the phone with me LOL
Wut is goin on here? Fill a brotha in..
B's jealous on my back lol. And my apparel.
smoothballer
07-29-11, 10:32 am
My boy scals is blowing up!
MRmichael.hooker
07-29-11, 11:38 am
looks like some good things are going on in the off season. growing time!
Firedrake
07-29-11, 10:40 pm
Kicking ass as usual, I see . . . fine arm day, bro!
My boy scals is blowing up!
Thanks brother. Trying to get swole like you bro!
looks like some good things are going on in the off season. growing time!
Hell yea brother. My favorite time of the year.
Kicking ass as usual, I see . . . fine arm day, bro!
Thanks Jim.
Thursday PM Legs at Virginia Tech!
Extensions 4x20
Squats 4x10-3 -- Last set 350 x3
Leg Press 3x12-10
Leg Press Calves 3x20
Lying Leg Curls 2x10
SLDL 2x10
Lunges 2x10
Seated Calves 5x50-10
Friday AM - Chest
Flat Bench 5x12-2 -- Last set 285 x2
Incline HS Press 2x10, 1x20
Flyes 2x12
Cable Flyes 3x 15-20
Flat HS Press 2x10
Friday PM - Arms
Cable Curls 4x20 ss w/ Rope Pushdowns 4x20
Spider Curls 3x15
OH DB Extension 3x15
Machine Curls 2x15, 1x12
Tricep Extension Machine 3x15
Saturday PM - Delts
Side Laterals 4x12-10, 1x100 Ran Rack
Front Raises 3x10
Cable Upright Rows 3x12
Reverse Pec Dec 3x15, 1x12
Monday PM - Back
Pull-ups 3x15
Deads 6x10,6,5,3,4,1 -- Last sets 455 x4, 500 x1 -- Attempted 515 and missed it half way up
Neutral Grip Pulldowns 3x10, 1x8
Dual Arm DB Rows 3x10
Seated Rows 2x10 -- Last set Stack x10
Straight Arm Pulldowns 2x12
Tuesday Afternoon - Arms
Tricep Pushdowns 2x12, 1x10
CG Bench 2x15, 2x10
OH DB Extension 2x12, 1x10
Rev Grip Pushdown 3x15
DB Curls 4x12
Preacher Curls 2x15, 1x35 drop
Rope Hammer Curls 3x15, 1x12
One Arm Machine Curls 3x15
DONE.
mritter3
08-02-11, 9:42 pm
solid shit in here steve...keep it up
Thursday PM Legs at Virginia Tech!
Extensions 4x20
Squats 4x10-3 -- Last set 350 x3
Leg Press 3x12-10
Leg Press Calves 3x20
Lying Leg Curls 2x10
SLDL 2x10
Lunges 2x10
Seated Calves 5x50-10
Friday AM - Chest
Flat Bench 5x12-2 -- Last set 285 x2
Incline HS Press 2x10, 1x20
Flyes 2x12
Cable Flyes 3x 15-20
Flat HS Press 2x10
Friday PM - Arms
Cable Curls 4x20 ss w/ Rope Pushdowns 4x20
Spider Curls 3x15
OH DB Extension 3x15
Machine Curls 2x15, 1x12
Tricep Extension Machine 3x15
Saturday PM - Delts
Side Laterals 4x12-10, 1x100 Ran Rack
Front Raises 3x10
Cable Upright Rows 3x12
Reverse Pec Dec 3x15, 1x12
Monday PM - Back
Pull-ups 3x15
Deads 6x10,6,5,3,4,1 -- Last sets 455 x4, 500 x1 -- Attempted 515 and missed it half way up
Neutral Grip Pulldowns 3x10, 1x8
Dual Arm DB Rows 3x10
Seated Rows 2x10 -- Last set Stack x10
Straight Arm Pulldowns 2x12
Tuesday Afternoon - Arms
Tricep Pushdowns 2x12, 1x10
CG Bench 2x15, 2x10
OH DB Extension 2x12, 1x10
Rev Grip Pushdown 3x15
DB Curls 4x12
Preacher Curls 2x15, 1x35 drop
Rope Hammer Curls 3x15, 1x12
One Arm Machine Curls 3x15
DONE.
500 is no joke brother damn!! You been eating your wheaties I guess!
you been busy but still getting in your training...nice
Firedrake
08-03-11, 10:02 am
Solids sessions, bro -- so, are we going to see you in Kentucky on the 13th? It's going to be a killer session!