Redemption: Scals Journey

[Hoomgar]

Finally have some good strap burn around my wrists again.


Worn like a badge of honor. Better than a tat. Nyiceee pullin 455 off the floor bro! Your makin me want to lift right now...

Hg

[scals]

Nothing beats a good strap burn. Food is expensive mayne.

You're right nothing noteworthy...fuck outta here...455 on deads is serious.

Thanks brother. I wanna start pulling that for a solid 6. 3 ain't shit no more. Yea food def is expensive. Supps too lol. Just ordered some last night.


Damn solid work bro! 455x3 is some sick pulling and you went heavy on them rows! Also good job pressing 300 the other day! I'll be following along here from now on.

Thanks for stopping by bro. Need to keep liftin heavy and keep on growin.


Worn like a badge of honor. Better than a tat. Nyiceee pullin 455 off the floor bro! Your makin me want to lift right now...

Hg

Thanks Hg. Can't wait to use them for lunges tomorrow. Go Lift RIGHT NOW lol.

[scals]

Went a bit lighter today and got some more reps. Shoulders have been taken a beating with the 115s recently so they needed a rest.

DB Press
50s 20x
80s 15x
90s 12x
55s 20x

Side Raises
15s 15x
60s 6x
50s 8x
30s 12x (no 40s left)

Incline Skull Crushers
75 15x
95 12x
115 10x
115 8x

Pushdowns
Stack (150) 3x15

Front Raises ss w/ DB Dual Arm OH Ext (same weight and reps for both)
15s 20x
25s 12x
30s 10x

Upright Rows ss w/ Kickbacks
75 12x / 20 12x
125 8x / 30 12x
125 8x / 40 12x

Crunches: 80 reps total

20 mins on the treadmill @ 3.2

[ForearmFreak]

i like the change in the workout. SS with completely different body part should help with some growth. Good job brotha

[Hollow]

You may have lowered the weight on the shoulders but looking at the rep range still made me cringe. Solid session scals17!

[Hoomgar]

I can't even push 150 down! Beastly bro. Got winded thinking about those laterals.

Hg

[scals]

i like the change in the workout. SS with completely different body part should help with some growth. Good job brotha

Thanks brother. Love doing supersets!


You may have lowered the weight on the shoulders but looking at the rep range still made me cringe. Solid session scals17!

Thanks Hollow. Yea I need to get a lil stronger. I want 100s for 12 at the end of Nov.


I can't even push 150 down! Beastly bro. Got winded thinking about those laterals.

Hg

Thanks Hg. You'll get there no problem, esp with this 50 day AA thing ya got going on. Laterals are coming along, need some more width.

[B Con]

Damn we are some like minded mother fuckers. Great workout.


Great work Steve. I am still gathering members for the NC chapter down here... you and Broc will have to make an appearance when I get it flowing.

Until then, tell Broc to have some saturday events haahaha

[Phil800101]

Killer sessions Steve! Looking strong bro.

[scals]

Damn we are some like minded mother fuckers. Great workout.


Great work Steve. I am still gathering members for the NC chapter down here... you and Broc will have to make an appearance when I get it flowing.

Until then, tell Broc to have some saturday events haahaha

Great minds think alike right lol. I'm down to make a trip to NC. I'll tell him to make Saturday events after he starts making some Blacksburg events. Back to the coal mines it is.


Killer sessions Steve! Looking strong bro.

Thanks Phil. Got a few more weeks of this bulk (job depending) then start cutting up for the show. Gotta make a few more gains in some areas.

[Toni69]

Went a bit lighter today and got some more reps. Shoulders have been taken a beating with the 115s recently so they needed a rest.

DB Press
50s 20x
80s 15x
90s 12x
55s 20x

Side Raises
15s 15x
60s 6x
50s 8x
30s 12x (no 40s left)

Incline Skull Crushers
75 15x
95 12x
115 10x
115 8x

Pushdowns
Stack (150) 3x15

Front Raises ss w/ DB Dual Arm OH Ext (same weight and reps for both)
15s 20x
25s 12x
30s 10x

Upright Rows ss w/ Kickbacks
75 12x / 20 12x
125 8x / 30 12x
125 8x / 40 12x

Crunches: 80 reps total

20 mins on the treadmill @ 3.2

I really like delts and tris together...of which I also trained today. 90's for 12 is awesome...and so is 55's for 20. I know how heavy that shit is cause I do 50's and thats pretty much my limit now till i can get a consistent 6, then I will move up. Thats just how I roll and its worked for me as far as avoiding injuries.

My calf issue, I dont know wtf happened there cause I train calves..sometimes I go from one extreme to another where I train calves consistently week to week, then I wont train them for months and they grew like that too.

oh well..great wo though. I love supersets and trisets too...nice!

[scals]

I really like delts and tris together...of which I also trained today. 90's for 12 is awesome...and so is 55's for 20. I know how heavy that shit is cause I do 50's and thats pretty much my limit now till i can get a consistent 6, then I will move up. Thats just how I roll and its worked for me as far as avoiding injuries.

My calf issue, I dont know wtf happened there cause I train calves..sometimes I go from one extreme to another where I train calves consistently week to week, then I wont train them for months and they grew like that too.

oh well..great wo though. I love supersets and trisets too...nice!

Thanks Toni. I'm truly jealous that your calves grow regardless. Mine don't whether I train them or not. I'm gonna move towards more supersets and circuits in November. I wanna shock these muscles a lil more before I start cutting down.

[scals]

An OK day. To me nothing too special just the normal shit. Getting stronger on squats. Very lil knee pain if any. I'll soon be back to in the 400s like I was prior to the injury.

Squats ATG
135 12x
225 8x
315 6x
320 6x - Belt
245 8x
135 15x

Leg Press
3pps 12x
6pps 12x
8pps 12x
20 plates (total) 9x
22 plates 8x

Seated Leg Curls
4x15
1x10

Seated Calf Raises
2 plates 4x15

25 minutes on the treadmill, 5.0 incline 3.2 speed.

Took a pack of nitro during the leg press sets. Definitely aided me in the last couple of sets. EAA Nitro post and I was good.

[LittleMan55]

That was a great delt and tri session....

Should make for a fun time when we hit them up on the 16th! Like Burt said next one I do will be on Sat. just wanted to get one in this sememster and that date was the one that most people could make.

[scals]

That was a great delt and tri session....

Should make for a fun time when we hit them up on the 16th! Like Burt said next one I do will be on Sat. just wanted to get one in this sememster and that date was the one that most people could make.

Yea I'm really looking forward to it. It is what it is. Glad we're getting the chance to do it at all.

[Hoomgar]

Good squatting bro. Numbers are coming back up. Calves can be stubborn man, don't I know it. Mine are growing though, finally. Sore all the time LOL!

Hg

[LittleMan55]

I must have been posting while you were putting up that leg wo. Hell yeah looks good bro!

[scals]

Good squatting bro. Numbers are coming back up. Calves can be stubborn man, don't I know it. Mine are growing though, finally. Sore all the time LOL!

Hg

Slowly but surely Hg. Was only doing 275 for 2 sets of 6 3 weeks ago. Freakin calves.


I must have been posting while you were putting up that leg wo. Hell yeah looks good bro!

Thanks brother. Keep pushin and I'll be back to where I need to be soon.

[The Sun]

good shit on these workouts scals, beasting yourself upon the weights.

[Toni69]

An OK day. To me nothing too special just the normal shit. Getting stronger on squats. Very lil knee pain if any. I'll soon be back to in the 400s like I was prior to the injury.

Squats ATG
135 12x
225 8x
315 6x
320 6x - Belt
245 8x
135 15x

Leg Press
3pps 12x
6pps 12x
8pps 12x
20 plates (total) 9x
22 plates 8x

Seated Leg Curls
4x15
1x10

Seated Calf Raises
2 plates 4x15

25 minutes on the treadmill, 5.0 incline 3.2 speed.

Took a pack of nitro during the leg press sets. Definitely aided me in the last couple of sets. EAA Nitro post and I was good.

that is one helluva leg session. See now, im jealous of your squats..even light I can never go ATG..my body isnt built for it at all, let alone my back would never hold up for such squatting. Now leg press was always my thing. I could do some damage on leg press for sure. LOL..that is if I can reach the leg press platform of course, LOL.

[diesel1976]

Read the last week of workouts and you have been tearing IT UP Braugh!! Keep it up! The pics you posted of the ABC were nice too. Ill be following along regularly, very impressive.

[Pizzalamp]

An OK day. To me nothing too special just the normal shit. Getting stronger on squats. Very lil knee pain if any. I'll soon be back to in the 400s like I was prior to the injury.

Squats ATG
135 12x
225 8x
315 6x
320 6x - Belt
245 8x
135 15x

Leg Press
3pps 12x
6pps 12x
8pps 12x
20 plates (total) 9x
22 plates 8x

Seated Leg Curls
4x15
1x10

Seated Calf Raises
2 plates 4x15

25 minutes on the treadmill, 5.0 incline 3.2 speed.

Took a pack of nitro during the leg press sets. Definitely aided me in the last couple of sets. EAA Nitro post and I was good.
damn u got some strong legs!

[zanderfever]

An OK day. To me nothing too special just the normal shit. Getting stronger on squats. Very lil knee pain if any. I'll soon be back to in the 400s like I was prior to the injury.

Squats ATG
135 12x
225 8x
315 6x
320 6x - Belt
245 8x
135 15x

Leg Press
3pps 12x
6pps 12x
8pps 12x
20 plates (total) 9x
22 plates 8x

Seated Leg Curls
4x15
1x10

Seated Calf Raises
2 plates 4x15

25 minutes on the treadmill, 5.0 incline 3.2 speed.

Took a pack of nitro during the leg press sets. Definitely aided me in the last couple of sets. EAA Nitro post and I was good.

Shit. I stop in here and you do some crazy shit, haha.

Whats the issue with the knee?

[Phil800101]

Sick wheels session bro! SUTAS for you my friend. Glad to hear the knee is holding up.

[scals]

good shit on these workouts scals, beasting yourself upon the weights.

Thanks brother. Love throwing around the heavy stuff.


that is one helluva leg session. See now, im jealous of your squats..even light I can never go ATG..my body isnt built for it at all, let alone my back would never hold up for such squatting. Now leg press was always my thing. I could do some damage on leg press for sure. LOL..that is if I can reach the leg press platform of course, LOL.

Thanks Toni. Being able to go ATG is the only thing that saves me since I don't go superheavy. I love leg pressing though. Definitely one of my favorites. Maybe we can get ya a booster seat ;)


Read the last week of workouts and you have been tearing IT UP Braugh!! Keep it up! The pics you posted of the ABC were nice too. Ill be following along regularly, very impressive.

Thanks diesel. Great to have ya along.


damn u got some strong legs!

Thanks Pizza. Gotta keep em growing.


Shit. I stop in here and you do some crazy shit, haha.

Whats the issue with the knee?

Haha. Thanks brother. I've always had knee issues since back in HS while I played bball. Then last March I was on the leg press and was doing 25 plates and I was locking out the last rep when my foot slipped and wrenched my knee. I didn't do free weight squats for 3 months and had to go light on leg press. I wore a brace and wrapped it up everytime I worked out. Now finally doing everything with any type of equipment.


Sick wheels session bro! SUTAS for you my friend. Glad to hear the knee is holding up.

Thanks Phil. Yea I got up this morning to stretch and damn near fell over lol. Great feeling.

[diesel1976]

Nice hard, heavy wheels session scals! Thats the kind of shit I like to see, keep the fire burning!

[ForearmFreak]

nice leg session scals, lots of high volume training here. You must have been waddling like a duck after all those ATG squats!

[scals]

Nice hard, heavy wheels session scals! Thats the kind of shit I like to see, keep the fire burning!


nice leg session scals, lots of high volume training here. You must have been waddling like a duck after all those ATG squats!

Thanks guys. Gotta make these stubborn legs grow.

[scals]

Chest and Biceps today. I haven't done decline bench in seemingly forever so I decided to do it today. My new idea is to do 2 presses and 1 fly movement. Each week I'll rotate the angle in which I do the movements.

Decline BB Press
135 2x12
225 3x
275 1x
315 1x
320 1x - Slight tap at the bottom
295 2x
275 4x
225 10x
135 20x

Incline HS Press
1pps 12x
2pps 12x
2pps & 25 10x
3pps 6x

Flat Flyes
50s 15x
65s 8x
75s 6x

Cable Crossovers
4x12-15. Last set 100 12x

One Arm Preacher DB Curls
15s 15x - WU
25s 15x
35s 10x
50s 6x - Tough

EZ Bar Curls - Slow and Controlled - Arms Pumped
115 8x
125 8x
130 6x
115 8x

Hammer Curls
25s 15x
50s 10x
60s 8x
55s 10x

Cable EZ Bar Curls
Stack (150) 10x drop to 125 10x drop to 100 12x

25 minutes on the treadmill 3.2 10 incline.

Nitro, Beta Alanine, SP250 - preworkout
EAA Nitro - Post

Just ordered some Torrent, so I'm gonna try that for the first time tomorrow (if it gets here)

[diesel1976]

Chest and Biceps today. I haven't done decline bench in seemingly forever so I decided to do it today. My new idea is to do 2 presses and 1 fly movement. Each week I'll rotate the angle in which I do the movements.

Decline BB Press
135 2x12
225 3x
275 1x
315 1x
320 1x - Slight tap at the bottom
295 2x
275 4x
225 10x
135 20x

Incline HS Press
1pps 12x
2pps 12x
2pps & 25 10x
3pps 6x

Flat Flyes
50s 15x
65s 8x
75s 6x

Cable Crossovers
4x12-15. Last set 100 12x

One Arm Preacher DB Curls
15s 15x - WU
25s 15x
35s 10x
50s 6x - Tough

EZ Bar Curls - Slow and Controlled - Arms Pumped
115 8x
125 8x
130 6x
115 8x

Hammer Curls
25s 15x
50s 10x
60s 8x
55s 10x

Cable EZ Bar Curls
Stack (150) 10x drop to 125 10x drop to 100 12x

25 minutes on the treadmill 3.2 10 incline.

Nitro, Beta Alanine, SP250 - preworkout
EAA Nitro - Post

Just ordered some Torrent, so I'm gonna try that for the first time tomorrow (if it gets here)

Great chest day, just did mine too. Some nice numbers. I just started using torrent last week and I really, really like it. Seems to be a great supplement.

[LittleMan55]

Great chest and Bi work bro! I like the idea of rotating the angles you are hitting it from. I need to hit some decline myself this coming week...

Enjoy the Torrent when it gets here!

[scals]

Great chest day, just did mine too. Some nice numbers. I just started using torrent last week and I really, really like it. Seems to be a great supplement.

Thanks bro. I need to get back to old form with some bigger numbers and I like the way this powerbuilding approach is going. Can't wait to try the torrent when it gets here. Heard nothing but good things.


Great chest and Bi work bro! I like the idea of rotating the angles you are hitting it from. I need to hit some decline myself this coming week...

Enjoy the Torrent when it gets here!

Thanks Broc. Yea i figure my chest could use the confusion of the angle changes. Decline gets no love most of the time lol. Hopefully torrent agrees with me and big things happen.

[zanderfever]

Good work. Just out of curiosity, how much do you feel Decline Bench in your chest? For me, since I bring the bar low on my chest, I feel a ton of triceps so I actually have used Decline for CGBP before and that worked wonders for me.

[scals]

Good work. Just out of curiosity, how much do you feel Decline Bench in your chest? For me, since I bring the bar low on my chest, I feel a ton of triceps so I actually have used Decline for CGBP before and that worked wonders for me.

Thanks bro. I feel it pretty well. I bring the bar right to the bottom of my chest. I do feel it in my triceps more than in flat. I also do CGBP on the decline from time to time. I like that.

[LittleMan55]

Thanks Broc. Yea i figure my chest could use the confusion of the angle changes. Decline gets no love most of the time lol. Hopefully torrent agrees with me and big things happen.

Big things have already been happening. I think you mean bigger things! I think you will like what happens though...

[zanderfever]

Thanks bro. I feel it pretty well. I bring the bar right to the bottom of my chest. I do feel it in my triceps more than in flat. I also do CGBP on the decline from time to time. I like that.

Very cool. Don't think I've met anybody else whos done that before.

[shizz702]

Damn good work bro! That was some heavy pressing!

[RK]

lifting huge as always big man! keep up those numbers and u will be sittin pretty for ur show. hit it hard this week!

RK

[scals]

Big things have already been happening. I think you mean bigger things! I think you will like what happens though...

Thanks bro. Still got a hell of a lot more work to do.


Very cool. Don't think I've met anybody else whos done that before.

Yea most people either do flat or smith machine. I figure like everything else it needs to be changed up. I would definitely recommend trying it to those that never have.


Damn good work bro! That was some heavy pressing!

Thanks brother. Tryin to get back to old form.


lifting huge as always big man! keep up those numbers and u will be sittin pretty for ur show. hit it hard this week!

RK

Thanks RK. Got back tomorrow so got some heavy ass BB rows and rack pulls this week.

[The Sun]

I can see what you meant by "I like throwing around heavy stuff" . . .

[Themostocles]

Subbed, gotta see me some more tattoos lol. Oh yeah, some strong ass lifting in here too ;). -T.

[Hollow]

Solid leg day scals17! Squatting back in the 400’s is just around the corner.

Great Back/Bi’s session. I’m interested to see how attacking the three angles of the chest works out for you.

[scals]

Subbed, gotta see me some more tattoos lol. Oh yeah, some strong ass lifting in here too ;). -T.

Thanks brother. Great to have ya along. I'll post some tat pix sometime today.


Solid leg day scals17! Squatting back in the 400’s is just around the corner.

Great Back/Bi’s session. I’m interested to see how attacking the three angles of the chest works out for you.

Thanks Hollow. Hoping all this just takes me to another level.

[Pizzalamp]

really good chest dday scals

[Hoomgar]

Chest and Biceps today. I haven't done decline bench in seemingly forever so I decided to do it today. My new idea is to do 2 presses and 1 fly movement. Each week I'll rotate the angle in which I do the movements.

Solid plan my man...



Decline BB Press
320 1x - Slight tap at the bottom

EZ Bar Curls - Slow and Controlled - Arms Pumped

Just ordered some Torrent, so I'm gonna try that for the first time tomorrow (if it gets here)

Nice! Goin deep with the big weight on decline, very nice.

Curling for the pump, LOL! I love it, intoxicating. Does this hit your shoulders too or is that just me?

You will love the Torrent Steve! What flavor did ya get?

Hg

[scals]

really good chest dday scals

Thanks Pizza.


Solid plan my man...

Nice! Goin deep with the big weight on decline, very nice.

Curling for the pump, LOL! I love it, intoxicating. Does this hit your shoulders too or is that just me?

You will love the Torrent Steve! What flavor did ya get?

Hg

Thanks Hg. Yea decline needed to be pounded with some heavy stuff yesterday. I got a little of the front delt when curling, so I know what you're talking about. Got the cherry flavor. Not a big fan of anything apple.

[Hoomgar]

Thanks Pizza.



Thanks Hg. Yea decline needed to be pounded with some heavy stuff yesterday. I got a little of the front delt when curling, so I know what you're talking about. Got the cherry flavor. Not a big fan of anything apple.

Yea if I curl a lot I feel it in the delts. Thought maybe it was a form issue so thanks.

CBB is awesome. Just so you know, I also am not a big Apple flavored 'anything' fan but the GAA is insane! If you ever get a chance try it. Come to think of it, you could have tried it at Body World last Saturday! Did you get any of that?

Hg

[B Con]

My Man. ::said like Denzel in American Gangster::

Great work as always... hope you had a good 'ween.

[LittleMan55]

Thanks Pizza.



Thanks Hg. Yea decline needed to be pounded with some heavy stuff yesterday. I got a little of the front delt when curling, so I know what you're talking about. Got the cherry flavor. Not a big fan of anything apple.

Like Hg said you should try it. I like it, just not as much as the CBB. I will bring the tub to they gym on the 16th incase you missed out on it at the Philly session

[scals]

Yea if I curl a lot I feel it in the delts. Thought maybe it was a form issue so thanks.

CBB is awesome. Just so you know, I also am not a big Apple flavored 'anything' fan but the GAA is insane! If you ever get a chance try it. Come to think of it, you could have tried it at Body World last Saturday! Did you get any of that?

Hg

I guess I missed out. I downed my EAA Nitro and left for Tony Luke's. Damn!


My Man. ::said like Denzel in American Gangster::

Great work as always... hope you had a good 'ween.

Thanks Burt. Great movie. Hope you enjoyed yours as well, even if UGA lost.


Like Hg said you should try it. I like it, just not as much as the CBB. I will bring the tub to they gym on the 16th incase you missed out on it at the Philly session

Thanks Broc. Yea I guess I wasn't paying attention and missed out.

[scals]

So, just got my supps delivered. Big 88 can, torrent, eaa stack, and nitro. I'm pumped.

[B Con]

So, just got my supps delivered. Big 88 can, torrent, eaa stack, and nitro. I'm pumped.

What prize you get in your 88?

[Hoomgar]

So, just got my supps delivered. Big 88 can, torrent, eaa stack, and nitro. I'm pumped.

Sweet, supp deliveries are like Christmas morning ;)



What prize you get in your 88?

yea x2 that?

[scals]

What prize you get in your 88?


Sweet, supp deliveries are like Christmas morning ;)

yea x2 that?

I got a sticker of some sort. Got Ox on it.

[scals]

Interesting approach to back today. Rack pulls and deads in the same workout. Figured what the hell.

Rack Pulls
135 10x
225 10x
315 10x
405 8x
495 6x
585 3x

Shrugs
405 12x
315 20x
225 25x

Underhand Lat Pulldowns
150 12x
220 10x
250 8x

BB Rows
135 12x
225 12x
315 8x
315 6x - form started to break after 6

Seated DB Shrugs
75s 12x
100s 12x
130s 8x - grip sucks

Deads - originally just gonna do 225 3x15, then a song come on the mp3 and got me angry so I decided to go to 405. Not an ego thing, but a personal thing.
225 15x
225 15x
405 5x

Abs - Crunches 100 reps

Tried torrent for the first time, gotta be honest the cherry flavor isn't that good to me. I mean I feel great now after the workout so I'm gonna cup my balls and drink it, but def not a fan of the taste.

[LittleMan55]

You are a mad man!!! No lie that is impressive/scary stuff today.

As for the CBB Torrent... Try adding more water. I find that about 24 to 26 oz. instead of what is listed on the tub works best for me. If diluted down it takes the super tart taste out and makes it taste amazing (IMO). Give it a try and see if it helps.

[diesel1976]

Interesting approach to back today. Rack pulls and deads in the same workout. Figured what the hell.

Rack Pulls
135 10x
225 10x
315 10x
405 8x
495 6x
585 3x

Shrugs
405 12x
315 20x
225 25x

Underhand Lat Pulldowns
150 12x
220 10x
250 8x

BB Rows
135 12x
225 12x
315 8x
315 6x - form started to break after 6

Seated DB Shrugs
75s 12x
100s 12x
130s 8x - grip sucks

Deads - originally just gonna do 225 3x15, then a song come on the mp3 and got me angry so I decided to go to 405. Not an ego thing, but a personal thing.
225 15x
225 15x
405 5x

Abs - Crunches 100 reps

Tried torrent for the first time, gotta be honest the cherry flavor isn't that good to me. I mean I feel great now after the workout so I'm gonna cup my balls and drink it, but def not a fan of the taste.

I like the rack pulls and deads in the same workout. I ve done this occasion also, with rack pulls and full sumos, thats a tough day scals, nice work ethic and way to take it to the house!

[Firedrake]

I know what you mean about the song coming on the iPod and cranking you up -- happens to me a lot . . .

Good looking work, but your low back is NOT going to like you tomorrow.

'drake

[scals]

You are a mad man!!! No lie that is impressive/scary stuff today.

As for the CBB Torrent... Try adding more water. I find that about 24 to 26 oz. instead of what is listed on the tub works best for me. If diluted down it takes the super tart taste out and makes it taste amazing (IMO). Give it a try and see if it helps.

Thanks Broc. I figured this would add to my psychopathic tendencies lol. I'll definitely try that with the Torrent. Called Burt and he said to try and add ice, so I'll try both. It's an awesome supp, but just didn't taste good today.


I like the rack pulls and deads in the same workout. I ve done this occasion also, with rack pulls and full sumos, thats a tough day scals, nice work ethic and way to take it to the house!

Thanks diesel. I need to punish my back into growth so if doing both is what I have to do then thats what I'm going to do.


I know what you mean about the song coming on the iPod and cranking you up -- happens to me a lot . . .

Good looking work, but your low back is NOT going to like you tomorrow.

'drake

Thanks Drake. Yea my lower back is going to hate me tomorrow lol.

About the song. Definitely brought the fire out today. Situation where someone who I was incredibly close to saying that I couldn't live this lifestyle and compete, a song that reminded me about it came on. Deads was one of the things "youre just not good at". So got caught up in that.

[Mr. Dead]

Definitely a great back session!!!

[B Con]

I talked to you earlier today and you told me about this madness and definitely put the challenge up to me to have a bad ass back day now. Thanks Steve. Hope the CBB gets better for you, play around with the water and add ice. Or mix and match a scoop of Torrent w/ Real Gains and mono until you get things lined up.

[J Wong]

Wow, 585 rack pull is fucking amazing. Do you do that raw?

[scals]

Definitely a great back session!!!

Thanks Mr. Dead. Nice to see ya around.


I talked to you earlier today and you told me about this madness and definitely put the challenge up to me to have a bad ass back day now. Thanks Steve. Hope the CBB gets better for you, play around with the water and add ice. Or mix and match a scoop of Torrent w/ Real Gains and mono until you get things lined up.

Thanks Burt. I'm definitely going to try different things and make this shit taste better. Its a great product so I ain't gonna stop taking it.


Wow, 585 rack pull is fucking amazing. Do you do that raw?

Thanks boom. Used my new animal straps.

[diesel1976]

I like the cherry with ice cold water. It is the best post workout drink Ive ever used bar none. Its worth it.

[Firedrake]

About the song. Definitely brought the fire out today. Situation where someone who I was incredibly close to saying that I couldn't live this lifestyle and compete, a song that reminded me about it came on. Deads was one of the things "youre just not good at". So got caught up in that.

Yeah, bro, I know exACTly what you mean. I'm 54, and I still get pissed at those who try to tell me what I can't do. My first reaction is almost always "oh, yeah?!?!? Well FUCK you!"

Now, I'm pretty well able to figure out if someone's trying to play me, but don't anybody tell me I'm too old to do something . . . (not that that's a problem you have . . .)

Bring that bar up! Put it back down! Bring it up again!

[Themostocles]

Great back w/o, that is some huge pulling. -T.

[diesel1976]

May your back become thick and freaky with spinal erectors that look like anacondas running up your lower back. :)

[The Sun]

*bows down*

[McFly]

damn bro partials and deads in the same workout!!! wait! and rows???? if you don't get a thick back from training like that.......WTF!!!!!!

[Hollow]

That was an awe inspiring back workout scals17! Pulling big numbers on not only the racks but the deads and the BOR’s! Outstanding work scals17. I’m going to have to come back and read this one tomorrow before my back workout.

[Hoomgar]

Interesting approach to back today. Rack pulls and deads in the same workout. Figured what the hell.

Rack Pulls
135 10x
225 10x
315 10x
405 8x
495 6x
585 3x

Shrugs
405 12x
315 20x
225 25x

Underhand Lat Pulldowns
150 12x
220 10x
250 8x

BB Rows
135 12x
225 12x
315 8x
315 6x - form started to break after 6

Seated DB Shrugs
75s 12x
100s 12x
130s 8x - grip sucks

Deads - originally just gonna do 225 3x15, then a song come on the mp3 and got me angry so I decided to go to 405. Not an ego thing, but a personal thing.
225 15x
225 15x
405 5x

Abs - Crunches 100 reps

Tried torrent for the first time, gotta be honest the cherry flavor isn't that good to me. I mean I feel great now after the workout so I'm gonna cup my balls and drink it, but def not a fan of the taste.


Dear Lord! Racks and deads in the same session and with a vengeance?!?!?

Heavy, heavy, heavy stuff bro.

If it is any consolation to you, first time I tried CBB I didn't like it either. Actually I didn't care for it several shakes into the container. I sucked it down after each workout just the same. In fact, since I didn't care for the taste much I chugged it straight down every time. Then as I was realizing what it was doing for my recovery by chugging it down PWO like that I started liking it for that. I could literally feel the life coming back into my body after a hard session. Before long, I found I was actually craving the taste as well. I lie not. Still, as much as I like the CBB, I still think the GAA is better IMHO. I also like to mix them. My best mix is 1 scoop CBB to 2 scoops GAA. Good stuff man.

Back day has become my favorite. Even better than legs!

Hg

[scals]

I like the cherry with ice cold water. It is the best post workout drink Ive ever used bar none. Its worth it.

Yea it is great, just didn't taste very good IMO. gonna try a few new ways to help choke it down.


Yeah, bro, I know exACTly what you mean. I'm 54, and I still get pissed at those who try to tell me what I can't do. My first reaction is almost always "oh, yeah?!?!? Well FUCK you!"

Now, I'm pretty well able to figure out if someone's trying to play me, but don't anybody tell me I'm too old to do something . . . (not that that's a problem you have . . .)

Bring that bar up! Put it back down! Bring it up again!

Yea Drake. It was a low blow when she said I couldn't do it. But hell I've made a living by proving people wrong. Just gonna keep doing it.


Great back w/o, that is some huge pulling. -T.

Thanks T.


May your back become thick and freaky with spinal erectors that look like anacondas running up your lower back. :)

HAHAHA. Thanks diesel, I hope so.


*bows down*

Not yet Sun. Got a long way to go.


damn bro partials and deads in the same workout!!! wait! and rows???? if you don't get a thick back from training like that.......WTF!!!!!!

That's the goal bro. Need a helluva back.


That was an awe inspiring back workout scals17! Pulling big numbers on not only the racks but the deads and the BOR’s! Outstanding work scals17. I’m going to have to come back and read this one tomorrow before my back workout.

Thanks Hollow. Glad I could inspire ya. I know you'll kill it too.


Dear Lord! Racks and deads in the same session and with a vengeance?!?!?

Heavy, heavy, heavy stuff bro.

If it is any consolation to you, first time I tried CBB I didn't like it either. Actually I didn't care for it several shakes into the container. I sucked it down after each workout just the same. In fact, since I didn't care for the taste much I chugged it straight down every time. Then as I was realizing what it was doing for my recovery by chugging it down PWO like that I started liking it for that. I could literally feel the life coming back into my body after a hard session. Before long, I found I was actually craving the taste as well. I lie not. Still, as much as I like the CBB, I still think the GAA is better IMHO. I also like to mix them. My best mix is 1 scoop CBB to 2 scoops GAA. Good stuff man.

Back day has become my favorite. Even better than legs!

Hg

Thanks Hg, and thanks for the page bump. Yea it was a great workout. Thanks for the post. I was starting to think that I was the only one that didn't like the taste. The supp is great, felt it work right away. Gonna try the GAA the next time.

[Pizzalamp]

damn damn damn! heavy heavy workout scals very inspiring!
mmm torrent 1st time i tried i loved it...too bad u didnt like it...

[Toni69]

thank you for stopping by my journey...very cool seeng you there. And this back wo is just wow! Chest and back days are my favorite wo's and that back day looks even too scary for me to tackle, LOL.

in case you have not met this fine young man yet, he is in great shape..great size and strong as you can see. Def the heart of an Animal pumping blood into those muscles!

awesome work!

[Themostocles]

thank you for stopping by my journey...very cool seeng you there. And this back wo is just wow! Chest and back days are my favorite wo's and that back day looks even too scary for me to tackle, LOL.

in case you have not met this fine young man yet, he is in great shape..great size and strong as you can see. Def the heart of an Animal pumping blood into those muscles!

awesome work!

Now that is an endorsement ;). -T.

[scals]

damn damn damn! heavy heavy workout scals very inspiring!
mmm torrent 1st time i tried i loved it...too bad u didnt like it...

Thanks Pizza. I tried it for a second time with ice today and it was much much better.


thank you for stopping by my journey...very cool seeng you there. And this back wo is just wow! Chest and back days are my favorite wo's and that back day looks even too scary for me to tackle, LOL.

in case you have not met this fine young man yet, he is in great shape..great size and strong as you can see. Def the heart of an Animal pumping blood into those muscles!

awesome work!

Hey when you post great stuff like you do in your journey of course I'll be by often. I'm sure you can handle this back workout, youre the champ.

As far as the kind words, thank you. It put a huge smile on my face, and meant the world to me. Thank you.


Now that is an endorsement ;). -T.

Haha. Yes it is.

[shizz702]

Fuck bro strong pulling and rowing! You sir have a strong ass back!

[scals]

Delts and Triceps. On the road with interviews. Got some time to hit the gym.

Smith Mil Press
95 20x
135 10x
225 8x
225 6x drop to 135 12x

CGBP - Decline
135 10x
225 9x
275 5x
225 8x

HS Shoulder Press ss w/ HS Dip Machine - 3 sets
1 plate & 25 ps 12x / 4 plates 12x

Side Raises
40s 2x12
45s 1x10

Machine OH Ext
3x20,12,6

Cable Skull Crushers
2x15 - Stack last set
Drop set - stack to 100 to 50 - 30 reps total

Reverse Flies
3x12

Rear Shrugs
135 20x
225 15x
315 2x12

Beta-alanine, SP250 - pre
Torrent, nitro - post

Torrent with ice, much better.

[J Wong]

275x5 on the close grip is great!

[sodapop]

Wow, brutal workout man. As boom said, your close grip is fucking crazy dude.

[scals]

Fuck bro strong pulling and rowing! You sir have a strong ass back!

Thanks brother. Gotta be wide as a door.


275x5 on the close grip is great!

Thanks brother. Need to get stronger on those.


Wow, brutal workout man. As boom said, your close grip is fucking crazy dude.

Thanks soda. Working on getting some big ass tris.

[scals]

Lil Bump.


Delts and Triceps. On the road with interviews. Got some time to hit the gym.

Smith Mil Press
95 20x
135 10x
225 8x
225 6x drop to 135 12x

CGBP - Decline
135 10x
225 9x
275 5x
225 8x

HS Shoulder Press ss w/ HS Dip Machine - 3 sets
1 plate & 25 ps 12x / 4 plates 12x

Side Raises
40s 2x12
45s 1x10

Machine OH Ext
3x20,12,6

Cable Skull Crushers
2x15 - Stack last set
Drop set - stack to 100 to 50 - 30 reps total

Reverse Flies
3x12

Rear Shrugs
135 20x
225 15x
315 2x12

Beta-alanine, SP250 - pre
Torrent, nitro - post

Torrent with ice, much better.

[Toni69]

275x5 on the close grip is great!

no shit! Im sold! You goin to the jersey gathering dec 6?

[scals]

no shit! Im sold! You goin to the jersey gathering dec 6?

Thanks. Na, that's finals week down here. You going to the Easton ABC Nov 29th?

[Toni69]

Thanks. Na, that's finals week down here. You going to the Easton ABC Nov 29th?

dont think so. hmmm, LOL

we will catch up again, Im sure of it.

[Pizzalamp]

nice workout scals very good stuff-very strong
is ee u doing the cable skulls...how do u like em? what kind of bar did u use?

[scals]

dont think so. hmmm, LOL

we will catch up again, Im sure of it.

Yea definitely. I'll be up in Philly for 2 weeks, we'll work something out.


nice workout scals very good stuff-very strong
is ee u doing the cable skulls...how do u like em? what kind of bar did u use?

Thanks bro. I use the ez bar attachment, and use a close grip.

[Themostocles]

275x5 on the close grip is great!

x2. Delt and tri are looking strong. -T.

[RK]

lookin sick there man! u tore the shit out of ur shoulders! oh and that whole close grip bench press was pretty impressive too...haha. Lets see more of it.

RK

[The Sun]

nasty weights, my significantly larger bro.

[scals]

x2. Delt and tri are looking strong. -T.

Thanks T.


lookin sick there man! u tore the shit out of ur shoulders! oh and that whole close grip bench press was pretty impressive too...haha. Lets see more of it.

RK

Haha, thanks RK. Gotta get bigger before I see you guys the week I'm home.


nasty weights, my significantly larger bro.

Thanks brother.

[Hollow]

Another great delt/tri session scals17! Good luck with your interviews.

[Hoomgar]

Very well done on fitting in the workout my man.

Oh and yes Torrent = much much better when cold. The colder the better. Should have told you that. maybe just a tad more water too might help ya out.

Hg

[LittleMan55]

That one makes me look forward to our detl/tri day even more bro! Hope the interviews went well...

[sly06]

Killin it as usual my friend. Saw some pics of the ABC event a week ago or a little more. Looking large and in charge bro. Keep it up!!

[John-TNS]

Keep up the hard work! Looking good in here!

[zanderfever]

Delts and Triceps. On the road with interviews. Got some time to hit the gym.

Smith Mil Press
95 20x
135 10x
225 8x
225 6x drop to 135 12x

CGBP - Decline
135 10x
225 9x
275 5x
225 8x

HS Shoulder Press ss w/ HS Dip Machine - 3 sets
1 plate & 25 ps 12x / 4 plates 12x

Side Raises
40s 2x12
45s 1x10

Machine OH Ext
3x20,12,6

Cable Skull Crushers
2x15 - Stack last set
Drop set - stack to 100 to 50 - 30 reps total

Reverse Flies
3x12

Rear Shrugs
135 20x
225 15x
315 2x12

Beta-alanine, SP250 - pre
Torrent, nitro - post

Torrent with ice, much better.

Nice work. What're you on the road doing interviews for?

[diesel1976]

Everything's been said bro, but nice workout and nice numbers. Like the alt delt/tricep setup. The torrent is best with ice and about 24 oz water. IMO

[ForearmFreak]

Torrent with ice?? hmmmmm i'm definetly going to have to try that today.

[Hoomgar]

Torrent with ice?? hmmmmm i'm definetly going to have to try that today.

Ice is good in any of the Universal powder drink mixes bro. Try it in Intra-Aid too if you have a tub.

[scals]

Another great delt/tri session scals17! Good luck with your interviews.

Thanks Hollow. They both went pretty well in my opinion, so we'll see how it goes.


Very well done on fitting in the workout my man.

Oh and yes Torrent = much much better when cold. The colder the better. Should have told you that. maybe just a tad more water too might help ya out.

Hg

Thanks Hg. It was 1000x better. Broc also suggested the extra water so definitely gonna try that after LEGS today. Back at school ready to roll.


That one makes me look forward to our detl/tri day even more bro! Hope the interviews went well...

Bro that workout is going to be nuts. I'm so pumped. Thanks about the interviews. Should hear back about one next week, and the other gave me a second one for later on in Nov.


Killin it as usual my friend. Saw some pics of the ABC event a week ago or a little more. Looking large and in charge bro. Keep it up!!

Thanks a lot Sly. Means a lot.


Keep up the hard work! Looking good in here!

Thanks John. Will do. Legs today.


Nice work. What're you on the road doing interviews for?

Thanks Zander. Had one interview for a supply chain job with American Woodmark. The other interview was with Herren Associates, which is a government consulting job.


Everything's been said bro, but nice workout and nice numbers. Like the alt delt/tricep setup. The torrent is best with ice and about 24 oz water. IMO

Thanks diesel. I figure if I do one at a time, I'm gonna be burnt out after delts. I'm definitely gonna keep the ice, now add more water. Thanks for the suggestions.


Torrent with ice?? hmmmmm i'm definetly going to have to try that today.

Yea bro. Made the biggest difference. Much, much better.


Ice is good in any of the Universal powder drink mixes bro. Try it in Intra-Aid too if you have a tub.

I've done ice before with EAA stack. Never dawned on me to try it with Torrent. Damn business major lol.

[Hoomgar]

I've done ice before with EAA stack. Never dawned on me to try it with Torrent. Damn business major lol.

The colder the better! CBB is bitter in warm water.

[zanderfever]

Thanks Zander. Had one interview for a supply chain job with American Woodmark. The other interview was with Herren Associates, which is a government consulting job.




Oh, ok.

[scals]

The colder the better! CBB is bitter in warm water.

Haha. True that. Been real good with the extra water and ice.


Oh, ok.

Either way should be good.

[scals]

Ight so most of you know about the knee issues I've had. So today was a big day in my book, even though it does not look very impressive.

Standing Leg Curls - Leg Extension is busted so went with these instead
2x15 - Warmup

Seated Calf Raises - Waiting for squat rack
2 plates 10x10-25 (waiting awhile lol)

Squats - Powerbuilding Approach
135 15x
225 3x
315 1x
365 1x - This is where I got re-injured so a lil hesitant and just got to parallel, but all the way down next set.
365 1x
380 1x - This is what I was excited about. No knee brace or wrap. Straight down, nice and deep, not quite ATG but close.
315 5x
225 10x
135 15x

Leg Press
3pps 12x
6pps 12x
8pps 12x
8pps 10x

Seated Leg Curls
3x15, 200 last set

25 minutes on treadmill, 3.0 @ 10.0 incline

SP250 mixed w/ EAA Stack (delicious), Beta-Ala9 - pre
EAA Nitro - intra
3 scoops Torrent, Nitro - post

[The Sun]

Ight so most of you know about the knee issues I've had. So today was a big day in my book, even though it does not look very impressive.

Standing Leg Curls - Leg Extension is busted so went with these instead
2x15 - Warmup

Seated Calf Raises - Waiting for squat rack
2 plates 10x10-25 (waiting awhile lol)

Squats - Powerbuilding Approach
135 15x
225 3x
315 1x
365 1x - This is where I got re-injured so a lil hesitant and just got to parallel, but all the way down next set.
365 1x
380 1x - This is what I was excited about. No knee brace or wrap. Straight down, nice and deep, not quite ATG but close.
315 5x
225 10x
135 15x

Leg Press
3pps 12x
6pps 12x
8pps 12x
8pps 10x

Seated Leg Curls
3x15, 200 last set

25 minutes on treadmill, 3.0 @ 10.0 incline

SP250 mixed w/ EAA Stack (delicious), Beta-Ala9 - pre
EAA Nitro - intra
3 scoops Torrent, Nitro - post

can I bow down now?

[scals]

can I bow down now?

I'll make a deal with ya. If I win my show in May then, then only then, will I even consider allowing you to do it. And to be honest, probably not even then lol. I appreciate the support, but I ain't anywhere near deserving of that.

[The Sun]

I'll make a deal with ya. If I win my show in May then, then only then, will I even consider allowing you to do it. And to be honest, probably not even then lol. I appreciate the support, but I ain't anywhere near deserving of that.

either way you are some one mad, big, strong and most of all modest ANIMAL.

[Hoomgar]

Woahhhh Nelly! I see big numbers rollin on the squats! Coming back up nice big man. Congrats on getting the 380 nice and deep and then those finishers, dang boieee! Very nice! I'm motivated. 16 pies on the leg press? Some good stuff my man.

I know that whole session had to feel good man. Although, your legs probably wont tomorrow LOL!

Hg

[diesel1976]

Really, really nice leg day scals. Especially the squats, very strong and very dedicated.

[scals]

either way you are some one mad, big, strong and most of all modest ANIMAL.

Thanks brother, those words mean a lot to me.


Woahhhh Nelly! I see big numbers rollin on the squats! Coming back up nice big man. Congrats on getting the 380 nice and deep and then those finishers, dang boieee! Very nice! I'm motivated. 16 pies on the leg press? Some good stuff my man.

I know that whole session had to feel good man. Although, your legs probably wont tomorrow LOL!

Hg

Thanks Hg. I'm giving myself 2 more weeks before attempting 405 again. I don't need any setbacks. 16 pies needs to start going up 20 times. Most I've gotten it for is 15 so it's time for some improvement.

[Hoomgar]

Slow and steady FTW bro. One step at a time. You'll get there and beyond!

[LittleMan55]

One hell of a leg day bro! Glad you conqured that hesitation of 365. It looked impressive too, dont sell yourself short. Nice leg pressing too!

[scals]

Really, really nice leg day scals. Especially the squats, very strong and very dedicated.

Thanks diesel. I gotta get back to where I was, but taking the smartest safest way possible.


Slow and steady FTW bro. One step at a time. You'll get there and beyond!

Thanks Hg. My goal is 410 by the Easton ABC.


One hell of a leg day bro! Glad you conqured that hesitation of 365. It looked impressive too, dont sell yourself short. Nice leg pressing too!

Thanks Broc. 365 has been a huge mental block for me. Glad its behind me and I can move on. Next step is to start repping it out.

Squats are just frustrating to me. I have no excuses, but I just can't seem to move much weight. To most people 380 is good, but when I can bench in the 330s, and dead over 500, it kills me that my squat isn't there.

[LittleMan55]

Mental blocks can be major! It is a big time reason for the disparity in #'s with the other 2 big lifts. (IMO). I do the same things with my shoulders, where they were beat up from ball. It holds me back and I hate it, so in a way I know where you are coming from. Just keep putting in the hard work and 405 will fall before you know it.

[diesel1976]

Thanks diesel. I gotta get back to where I was, but taking the smartest safest way possible.



Thanks Hg. My goal is 410 by the Easton ABC.



Thanks Broc. 365 has been a huge mental block for me. Glad its behind me and I can move on. Next step is to start repping it out.

Squats are just frustrating to me. I have no excuses, but I just can't seem to move much weight. To most people 380 is good, but when I can bench in the 330s, and dead over 500, it kills me that my squat isn't there.


Mental blocks can be major! It is a big time reason for the disparity in #'s with the other 2 big lifts. (IMO). I do the same things with my shoulders, where they were beat up from ball. It holds me back and I hate it, so in a way I know where you are coming from. Just keep putting in the hard work and 405 will fall before you know it.

You will both get over those blocks in time IMO. Ive had em with chest, shoulder, and lower back injuries over the years and this old man can attest, you do get over it and past the mental blocks eventually.

[John-TNS]

Nice squats man! Great job! Sucks about the leg extension machine....

[B Con]

Have a good weekend Steve... I'll catch up in here on Sunday...

[Pizzalamp]

great job scals...glad your leg is treating u well...enjoy your weekend

[scals]

Mental blocks can be major! It is a big time reason for the disparity in #'s with the other 2 big lifts. (IMO). I do the same things with my shoulders, where they were beat up from ball. It holds me back and I hate it, so in a way I know where you are coming from. Just keep putting in the hard work and 405 will fall before you know it.

Thanks Broc. Yea I need to just clear my head and do it. Can't worry about the past. Just need to be safe and efficient.


You will both get over those blocks in time IMO. Ive had em with chest, shoulder, and lower back injuries over the years and this old man can attest, you do get over it and past the mental blocks eventually.

Thanks diesel. Just another obstacle in the game.


Nice squats man! Great job! Sucks about the leg extension machine....

Thanks John. Yea I went inside and the seat and extension part were missing. I was like guess I'm not doing these today.


Have a good weekend Steve... I'll catch up in here on Sunday...

You do that same brother.


great job scals...glad your leg is treating u well...enjoy your weekend

Thanks Pizza. Have a good one too.

[scals]

Chest and Biceps this morning. Got things going on Thursday and Friday so I bumped everything up a day this week.

Flat Press
135 2x12
225 3x
275 1x
315 1x
300 1x - Disappointed, wanted at least 2
275 3x
225 10x
185 12x

Incline Press
135 12x
225 5x - Dead from flat, so I switched over to the HS Machine

HS Incline
2pps 2x12

Decline Flyes ss w/ Decline Sit-ups
50s 3x10 / 3x15

Spider Curls (aka Scott curls, I think) w/ EZ curl bar
45 20x
65 12x
85 10x
95 10x

HS Preacher
1 plate 20x
1 plate & 25 12x
2 plates 12x
2 plates & 10 8x
--Next 2 sets Single Arm--
1 plate 2x10

Rope Hammer Curls
80 12x
100 10x
--Next 2 sets Single Arm--
30 12x
45 12x

Finished.

[RK]

Looking sick there brother! Cant imagine how hard every chest movement was after that sick BB bench session to start! Hope the end of semester madness is treating you well.

RK

[The Sun]

strong as hell, 315 bench is no joke, especially for a bodybuilder.

[diesel1976]

Strong workout scals. How do you like the decline flyes, never done them, but maybe I should try it. Way to push the weights braugh!

[scals]

Looking sick there brother! Cant imagine how hard every chest movement was after that sick BB bench session to start! Hope the end of semester madness is treating you well.

RK

Thanks RK. I was done after the second round of 275. Semester madness. Doesn't help that I have graduation madness along with it lol.


strong as hell, 315 bench is no joke, especially for a bodybuilder.

Thanks Sun. Gotta keep on pushing and get even stronger.


Strong workout scals. How do you like the decline flyes, never done them, but maybe I should try it. Way to push the weights braugh!

Thanks diesel. They're not bad. A lil weird at first. I think I might have set too steep of a decline so that might have thrown it off. Wouldn't be a bad thing to try.

[scals]

Delts and Triceps today because I wanted to give them a full week off before I destroy them with Broc next Sunday. All in all a solid day. I did get some bad news though. The show that I have been planning on doing in May has been canceled. Not much interest was the reason given. I'm going to figure something else out and as soon as I make a decision I will let everyone know. On to the workout.

BB Mils (thanks Broc)
Bar 20x
95 15x
145 12x
195 7x - Heavy. I really need to do these more. It's been at least 7-8 months.

Side Laterals - gonna start pumping up the volume on these. Need some more width and separation
15s 15x
20s 15x
25s 15x
30s 15x
35s 15x
40s 12x

Incline EZ Bar Skulls - real deep stretch behind the bench
75 15x
115 12x
120 8x
120 8x

Machine Press ss w/ Triceps Pushdowns
Stack (250) + 45 10x / 80 10x - Single Arm
Stack (250) + 45 10x / 80 10x - Single Arm
Stack 10x / Stack(150) + 25 12x - Both Arms
Stack 10x / Stack(150) + 25 12x - Both Arms

Rear Flyes ss w/ One Arm OH Ext
35s 15x / 15 15x
40s 12x / 20 15x
50s 10x / 25 15x

Incline Bench Reverse Flyes - never done them before, so took it light so I get the form
15s 3x12

Bench Dips
BW 20x
+45 12x
+90 12x

Swiss Ball Crunches
3x45 - 15 straight, 15 right side, 15 left side

Leg Raises
2x15

15 minutes on the treadmill and DONE.

[RK]

BB mils = Military press? everything is looking just as sick and heavy as always there brother! Sucks about your show but if u have trouble finding a new one make sure u shoot a PM to Big Ant, hes got a lot of great resources to find some good shows.

[Pizzalamp]

extreme workout scals...looking real good...i hear ya on militaries...same for me if i dont do em all the time my strength goes down on em

[diesel1976]

Great workout scals, I like the volume and all the intensity. Way to kill it.

Just an idea for you since you mentioned pumping up the volume on the side lats, I like to do 7 sets of 10 or 10 sets of 10 with a set weight with 30 seconds of rest or less between sets. Helluva pump.

[zanderfever]

Damn, crazy volume. What're you weighing these days?

[LittleMan55]

Those last 2 work outs have been impressive as hell bro! Nice work on the BB mils... I cant wait to crush some DB's for mils next week! It could get a little nuts!

[Themostocles]

Way to crush it. YOu got some great workouts. LOL, I only with I had a miliitary press like that. -T.

[John-TNS]

Big military presses man! Great job!

[scals]

BB mils = Military press? everything is looking just as sick and heavy as always there brother! Sucks about your show but if u have trouble finding a new one make sure u shoot a PM to Big Ant, hes got a lot of great resources to find some good shows.

Yea BB Mils is military press. Thanks bro. Yea I emailed the guy last night. Kinda disappointed because the show was at VA Tech and I would have had all my friends here. But ya know, just another obstacle. I'll definitely talk to Ant about it after I do some of my own research. I don't know whether or not to stick with the INBF or to try another federation. We will see.


extreme workout scals...looking real good...i hear ya on militaries...same for me if i dont do em all the time my strength goes down on em

Thanks Pizza. Yea I really need to do them. I was going real heavy on them back in the day. I was kinda embarrassed that I lost all my strength on them lol. Doing 115lb DBs lol.


Great workout scals, I like the volume and all the intensity. Way to kill it.

Just an idea for you since you mentioned pumping up the volume on the side lats, I like to do 7 sets of 10 or 10 sets of 10 with a set weight with 30 seconds of rest or less between sets. Helluva pump.

Thanks diesel. That is a great idea. I'll definitely incorporate that method in the future. I have decently wide shoulders, but I'm very trap dominant up there, so I wanna try to get a lil more separation.


Damn, crazy volume. What're you weighing these days?

Thanks Zander. I fluctuate between 218 and 221. I'm right where I wanna be.


Those last 2 work outs have been impressive as hell bro! Nice work on the BB mils... I cant wait to crush some DB's for mils next week! It could get a little nuts!

Thanks Broc. DB's are going to be thrown around that gym. What's the heaviest the Y is irocking now a days?


Way to crush it. YOu got some great workouts. LOL, I only with I had a miliitary press like that. -T.

Thanks T. Those mils need to get back to form. Before I stopped doing them, I had 225 for sets of 8. Couldn't believe I lost so much on it. Just gives me more motivation to pound even harder each week.


Big military presses man! Great job!

Thanks John.

[diesel1976]

Just wanted to say thanks for the motivation scals. I hadnt done free weight military press in quite some time and reading your workout earlier inspired me to do them tonight instead of the smith. They felt fuckin great!! Better feel, better pump, better strength, JUST BETTA!

[The Sun]

lol you military more than I Bench press.
BEAST!!!!!!!!!

[Hollow]

Great shoulder/tricep session scals17! Given your sheer determination and drive, it won’t be long before you are hitting the BB presses at 225 again.

[B Con]

Whats good Steve?

[scals]

Just wanted to say thanks for the motivation scals. I hadnt done free weight military press in quite some time and reading your workout earlier inspired me to do them tonight instead of the smith. They felt fuckin great!! Better feel, better pump, better strength, JUST BETTA!

Glad I could help ya out diesel. Anytime.


lol you military more than I Bench press.
BEAST!!!!!!!!!

Thanks brother.


Great shoulder/tricep session scals17! Given your sheer determination and drive, it won’t be long before you are hitting the BB presses at 225 again.

Thanks Hollow. Yea I need to start to focus on them again and it will be all good.


Whats good Steve?

Same old same old. Eating, training, school. Hows life at the age of 25?

[scals]

Good day overall. Nothing out of control, but tried Good Mornings for the first time today which were pretty cool.

BB Rows - Underhand
135 15x
225 12x
315 8x
--Switch to Overhand--
315 8x
225 12x

Deads
225 5x
315 5x
405 3x
455 1x
475 1x
485 1x

Good Mornings
135 2x12 - Not gonna go heavy on these yet. My friend that was showing me how to do them was hitting 315, def not ready for that lol.

Seated Row
200 12x
Stack (300) 10x
Stack 10x

Lat Pulldowns
200 10x
250 7x

Shrugs - held at top for a 2 count
225 25x
315 15x
315 12x

Leg Press Calves
10 sets @ 2pps. Reps were between 12-25. 15 second rest btwn sets. Calves are on fire right now.

[RK]

I think i just shed a tear looking at ur BB rows and Dead lifts, then another looking at ur calv routine. haha! but great routine man looking forward to getting embarrassed when we hit it up over vacation!

RK

[scals]

Good day overall. Nothing out of control, but tried Good Mornings for the first time today which were pretty cool.

BB Rows - Underhand
135 15x
225 12x
315 8x
--Switch to Overhand--
315 8x
225 12x

Deads
225 5x
315 5x
405 3x
455 1x
475 1x
485 1x

Good Mornings
135 2x12 - Not gonna go heavy on these yet. My friend that was showing me how to do them was hitting 315, def not ready for that lol.

Seated Row
200 12x
Stack (300) 10x
Stack 10x

Lat Pulldowns
200 10x
250 7x

Shrugs - held at top for a 2 count
225 25x
315 15x
315 12x

Leg Press Calves
10 sets @ 2pps. Reps were between 12-25. 15 second rest btwn sets. Calves are on fire right now.




I think i just shed a tear looking at ur BB rows and Dead lifts, then another looking at ur calv routine. haha! but great routine man looking forward to getting embarrassed when we hit it up over vacation!

RK

Thanks bro. I need to do something nutty for calves to make em grow. Don't worry there will be nothing embarrassing back home. We'll both bust our asses and we'll be good.

[LittleMan55]

Those are some freak #'s on all the big time back builders... You have to be getting wide as hell bro!

[Firedrake]

AIn't nuthin' wrong with those numbers! Good for you!

[sodapop]

Holy shit, hittin' those weights hard, dude. Great workout.

[diesel1976]

Badass back workout brotha. Props on trying the good mornings scals.

[B Con]

Hell yeah what a back workout... that's what I'm talking about!

[toobigfred]

Wow, that is a strong back workout!!!

[ForearmFreak]

NICE WORK!!! That's what i'm talkin about!!!! Those deads are awesome

[Themostocles]

Those are some freak #'s on all the big time back builders... You have to be getting wide as hell bro!

x2. Do compounds much? LOL -T.

[The Sun]

485 deads? oh my god.
dear lord there's a monster among us.

[Toni69]

I love good mornings! I used them for a long while, even got up to 115 on there for reps. I couldnt do them now, but I did enjoy them and I felt they really helped me with my squat strength and partial/deadlifts. Personally, I wouldnt do them on back day cause they do tax your back quite a bit..only if its for light warmups. I rather do them on leg day...just my opinion though. Or..you could go with a routine I used to do...just GM's, squats and leg press or GM's and deadlifts and go balls to the wall on each...fun fun, LOL

[Hollow]

I am echoing everybody else here, outstanding back session scals17 and you’re moving big time poundage here! Eat big!!!

[Psycho77]

First time visitor to your journey and im subbed. Awesome numbers on those back exercises.

[McFly]

damn bro!!! deads are looking serious!!! good shit!

[J Wong]

You'll be pulling 500 in no time! Strong ass workout bro.

[Hoomgar]

Good day overall. Nothing out of control, but tried Good Mornings for the first time today which were pretty cool.


Heavy heavy back work bro. No way I'm ready to do any GM's as of yet. In fact I'm out on any heavy back work for a bit. Lookin solid on those deads though my man. You are definitely on your way back up with them. keep slammin it.

Hg

[scals]

Those are some freak #'s on all the big time back builders... You have to be getting wide as hell bro!

Thanks bro. Working my way to not be able to fit through the door.


AIn't nuthin' wrong with those numbers! Good for you!

Thanks Drake. Bigger things are coming.


Holy shit, hittin' those weights hard, dude. Great workout.

Thanks Soda.


Badass back workout brotha. Props on trying the good mornings scals.

Thanks diesel. Yea they look like a good exercise but I was always nervous to try them. Bad form can fuck ya up.


Hell yeah what a back workout... that's what I'm talking about!

Thanks Burt. Looking for big things.


Wow, that is a strong back workout!!!

Thanks Fred.


NICE WORK!!! That's what i'm talkin about!!!! Those deads are awesome

Thanks FF. Working my way up to a 515 single again. Last time form was kinda shitty so I wanna perfect that.


x2. Do compounds much? LOL -T.

Haha. Yea. I love compounds for back. Nothing beats it.


485 deads? oh my god.
dear lord there's a monster among us.

Haha. Thanks Sun. I think the monster youre refering to posted a couple under you, McFly.


I love good mornings! I used them for a long while, even got up to 115 on there for reps. I couldnt do them now, but I did enjoy them and I felt they really helped me with my squat strength and partial/deadlifts. Personally, I wouldnt do them on back day cause they do tax your back quite a bit..only if its for light warmups. I rather do them on leg day...just my opinion though. Or..you could go with a routine I used to do...just GM's, squats and leg press or GM's and deadlifts and go balls to the wall on each...fun fun, LOL

That first routine looks pretty brutal. I really enjoyed the GMs though. Definitely gonna work them into my routine. My friend was telling me about foot positions on how they affect hamstrings and lower back. Definitely gonna see where they work the best. Thanks for the input Toni. Always great to get the opinion of someone like yourself. Hope youre recovery is going smooth.


I am echoing everybody else here, outstanding back session scals17 and you’re moving big time poundage here! Eat big!!!

Thanks Hollow. Yea threw on a big ass steak last night afterwards. Yum!!!


First time visitor to your journey and im subbed. Awesome numbers on those back exercises.

Thanks for stopping by brother. Love all the support.


damn bro!!! deads are looking serious!!! good shit!

Thanks McFly. Working on doing some big things. Max right now is at 515. Wanna try to bump that up to 550 in the upcoming months.


You'll be pulling 500 in no time! Strong ass workout bro.

Thanks Boom.


Heavy heavy back work bro. No way I'm ready to do any GM's as of yet. In fact I'm out on any heavy back work for a bit. Lookin solid on those deads though my man. You are definitely on your way back up with them. keep slammin it.

Hg

Thanks Hg. Yea GMs are an interesting workout. Deads are going well. Hope to get a few sets with those chains in Easton. What's up with your back that you're not going heavy???

[Hoomgar]

What's up with your back that you're not going heavy???

Argh!!! I'm on the mend bro :|

[scals]

Argh!!! I'm on the mend bro :|

Knowing you and your dedication you'll be back to 100% in no time.

[B Con]

Damn I had a long ass day... hows school goign?

[scals]

Damn I had a long ass day... hows school goign?

It's going. Hard since there's only a few weeks left. So much to do, so little time.

[B Con]

It's going. Hard since there's only a few weeks left. So much to do, so little time.

You couldn't have described it any better... I feel your pain broseph.

[John-TNS]

I am in the same boat man... School work adds up!

[shizz702]

Sick pulling bro! Pulling 485 like that 500 is right around the corner!

[Hoomgar]

Knowing you and your dedication you'll be back to 100% in no time.

Thanks Steve. I appreciate that brother. I don't think I will be doing any pulling off the floor in Allentown with ya. We'll see. I'm on the mend pretty quick but I don't want to be hasty. It may be pullups for a while until this heals up.

Shame too because I was really looking forward to smokin you on the deads *L*


LOL! You know I jest big guy :)

Hg

[scals]

You couldn't have described it any better... I feel your pain broseph.

Thanks bro. Couple more papers and meaningless assignments and I'm done.


I am in the same boat man... School work adds up!

Yes it does. Especially when you see the finish line. I graduate on Dec 19th.


Sick pulling bro! Pulling 485 like that 500 is right around the corner!

Thanks bro. I wanna get back to 515 but with much better form than the last time I did it.


Thanks Steve. I appreciate that brother. I don't think I will be doing any pulling off the floor in Allentown with ya. We'll see. I'm on the mend pretty quick but I don't want to be hasty. It may be pullups for a while until this heals up.

Shame too because I was really looking forward to smokin you on the deads *L*


LOL! You know I jest big guy :)

Hg

No prob Hg. Yea I'm a lil disappointed. I kinda wanted you to show me up in front of everyone lol. I figured I'd give ya another few weeks on your test stack and you'd walk in, drop your bag and pull 600 right from the floor, then walk away. No words exchanged. HAHAHA.

[diesel1976]

No prob Hg. Yea I'm a lil disappointed. I kinda wanted you to show me up in front of everyone lol. I figured I'd give ya another few weeks on your test stack and you'd walk in, drop your bag and pull 600 right from the floor, then walk away. No words exchanged. HAHAHA.

That would be some funny ass shit.

[Hoomgar]

That would be some funny ass shit.

LOL! Agreed. If that happened I'd want it on video. You know, so I could watch it from the hospital...

[scals]

That would be some funny ass shit.


LOL! Agreed. If that happened I'd want it on video. You know, so I could watch it from the hospital...

Oh yeah it would be. Well at least that would be better TV than they got now.

[scals]

I'm fucking pumped at out this world right now. Had an awesome leg day today.

Squats - ALL below parallel
135 15x
225 3x
315 1x
365 1x
390 1x
400 1x
315 5x
225 10x
135 10x

Leg Press - sled is 125
2pps 15x
5pps 12x
8pps 12x
20 plates 10x
22 plates 8x
25 plates 6x - PR for reps, usually done at 5

Leg Extensions - Machine finally fixed
3x15 last at 150

Lunges
2x12,6 50s last set

Standing Leg Curls
3x12,10,8 - 70 last set

Standing Calves
7 sets - 10 second rest - 15-10 reps

[diesel1976]

Great leg day bro! Nice top end on the squats and the leg press! Way to hit it hard!

[Psycho77]

very nice leg w/o there bro.

[John-TNS]

big leg day!!! sweet!!!!

[LittleMan55]

You weren't kidding that you had an awesome leg day! Thats some serious squatting and leg pressing going on. I'm definately pumped for my leg day now... Between what you, Burt and Enforcer are doing I'm going to have to bring my A game on Sat. when I hit mine!

[The Sun]

nice trunks bro, 400 squat was crazy I believe.

[Themostocles]

Huge numbers on that squat and leg press Steve. You are going to have to start adding people to get more weight on that leg press soon. -T.

[diesel1976]

Huge numbers on that squat and leg press Steve. You are going to have to start adding people to get more weight on that leg press soon. -T.

Yeah, thats what the honeys are for! j/k, girls.

[Hollow]

Freaking awesome leg session scals17!!! Congrats on the PR!

[B Con]

2 fucking PRs in a leg session is bad ass... great work Steve... DAMN good work. Good luck walking as well... haha "just keep it tucked in the waistband" hahahaha

[diesel1976]

2 fucking PRs in a leg session is bad ass... great work Steve... DAMN good work. Good luck walking as well... haha "just keep it tucked in the waistband" hahahaha

I can tellyou this... being an ironworker the day after a great wheels session is pure unadulterated HELL.

[sodapop]

Shit, man, like B said, have fun walking after that! Awesome leg work, bro. Grats on the PRs!

[Pizzalamp]

keep it up scals...keep the intensity going! very motivating!

[Hoomgar]

Yea boieeee! PR's on Squats and Leg press! Way to go homie. 400 below parallel... nice ;)


Lookin good bro.

Hg

[scals]

Great leg day bro! Nice top end on the squats and the leg press! Way to hit it hard!

Thanks diesel. Need these stubborn fuckers to grow.


very nice leg w/o there bro.

Thanks bro.


big leg day!!! sweet!!!!

Thanks John.


You weren't kidding that you had an awesome leg day! Thats some serious squatting and leg pressing going on. I'm definately pumped for my leg day now... Between what you, Burt and Enforcer are doing I'm going to have to bring my A game on Sat. when I hit mine!

Thanks Broc. I know you'll destroy it on Saturday as usual.


nice trunks bro, 400 squat was crazy I believe.

Thanks Sun. It was a heavy rep. The guy that spotted me on 390 was said I made it look like 135. So I decided to go to the 400 this week instead of next like I planned on.


Huge numbers on that squat and leg press Steve. You are going to have to start adding people to get more weight on that leg press soon. -T.

Haha. Thanks T. Funny thing, I have done that before lol.


Yeah, thats what the honeys are for! j/k, girls.

The honeys at my gym wouldn't even add a 100 pounds to it lol.


Freaking awesome leg session scals17!!! Congrats on the PR!

Thanks Hollow. Slowly getting back to the old territory.


2 fucking PRs in a leg session is bad ass... great work Steve... DAMN good work. Good luck walking as well... haha "just keep it tucked in the waistband" hahahaha

Hahaha. You're a sick fuck, and I love it. Thanks Burt.


I can tellyou this... being an ironworker the day after a great wheels session is pure unadulterated HELL.

My name is Steve, and I fell today! HAHA. It was quite embarrassing.


Shit, man, like B said, have fun walking after that! Awesome leg work, bro. Grats on the PRs!

Thanks Soda.


keep it up scals...keep the intensity going! very motivating!

Thanks Pizza. Always looking for more.


Yea boieeee! PR's on Squats and Leg press! Way to go homie. 400 below parallel... nice ;)


Lookin good bro.

Hg

Thanks Hg. Gotta keep at it. Goal is 450 at some point in the next few months.

[scals]

Sorry Broc, I lied. I worked out today before I went on the road. I'm in a hotel as I type this. Did some chest today. Different approach than the past few weeks but I liked it.

Flat Bench
265 6 sets (25 reps total) - After the first 2 sets this shit got heavy. I was legit pissed I couldn't finish in 5 sets.

Incline DBs
75s 10x
85s 10x
100s 7x

Incline BB
185 9x
185 10x
205 9x
225 5x

Flat Flyes
50s 10x
60s 10x
70s 8x

Quick and effective. Needed to get this done before my road trip and the ABC on Sunday.

[diesel1976]

Sorry Broc, I lied. I worked out today before I went on the road. I'm in a hotel as I type this. Did some chest today. Different approach than the past few weeks but I liked it.

Flat Bench
265 6 sets (25 reps total) - After the first 2 sets this shit got heavy. I was legit pissed I couldn't finish in 5 sets.

Incline DBs
75s 10x
85s 10x
100s 7x

Incline BB
185 9x
185 10x
205 9x
225 5x

Flat Flyes
50s 10x
60s 10x
70s 8x

Quick and effective. Needed to get this done before my road trip and the ABC on Sunday.

Nice basic heavy workout Steve. I always look forward to seeing what you do to yourself every day. Have a great ABC you lucky sob.

Gotta find PHIL, I really want to put together a Chicago ABC NOw.

[Pizzalamp]

Sorry Broc, I lied. I worked out today before I went on the road. I'm in a hotel as I type this. Did some chest today. Different approach than the past few weeks but I liked it.

Flat Bench
265 6 sets (25 reps total) - After the first 2 sets this shit got heavy. I was legit pissed I couldn't finish in 5 sets.

Incline DBs
75s 10x
85s 10x
100s 7x

Incline BB
185 9x
185 10x
205 9x
225 5x

Flat Flyes
50s 10x
60s 10x
70s 8x

Quick and effective. Needed to get this done before my road trip and the ABC on Sunday.

NICE!!!

[B Con]

Haha.. glad you like my sick fuck mentality... great warriors think alike! Looking forward to when we can all smash a solid session again... tell Broc to get something going where I can make it haha

Great session on blasting the upper chest as well...

[The Sun]

lol it took me some time to understand you pressed 265 on flat, and then went for 2 more pressing exercises and these were SHIT heavy, insane.

[Themostocles]

Damn, after seeing this I really need to pick up my incline strength. Enjoy the ABC bro. -T.

[Hollow]

Very effective chest session scals17! Pissed at not finishing the flat bench in 5 sets!?!? Pushing 265 for 25 reps is no easy task. Great work scals17 and enjoy the ABC on Sunday.

[ForearmFreak]

i hear you, those 5x5 programs for chest or any bodypart can be brudal. good to see your working out while on the road though

[scals]

Nice basic heavy workout Steve. I always look forward to seeing what you do to yourself every day. Have a great ABC you lucky sob.

Gotta find PHIL, I really want to put together a Chicago ABC NOw.

Thanks diesel. Yea I got this one and then the Easton one at the end of the month too. Don't mean to make ya jealous lol.

Yea Phil has been MIA lately. Gotta get something going.


NICE!!!

Thanks bro.


Haha.. glad you like my sick fuck mentality... great warriors think alike! Looking forward to when we can all smash a solid session again... tell Broc to get something going where I can make it haha

Great session on blasting the upper chest as well...

Your sick mentality does put a smile on my face lol. I agree we both are on the sicker side. Def can't wait to hit it up again. I'll talk to him about it when we're there on Sunday.


lol it took me some time to understand you pressed 265 on flat, and then went for 2 more pressing exercises and these were SHIT heavy, insane.

Thanks Sun. Yea for some reason 265 was a big struggle today. Just didn't have it in me to rep it out the right way. Needed to redeem myself on the other lifts.


Damn, after seeing this I really need to pick up my incline strength. Enjoy the ABC bro. -T.

Thanks T. Will do. Very excited for it.


Very effective chest session scals17! Pissed at not finishing the flat bench in 5 sets!?!? Pushing 265 for 25 reps is no easy task. Great work scals17 and enjoy the ABC on Sunday.

Thanks Hollow. 265 is about 85% of my max but whatever. I wanted to get it lol. I'll continue working on it until I get down to 3 sets to do it.


i hear you, those 5x5 programs for chest or any bodypart can be brudal. good to see your working out while on the road though

Thanks FF. It was not fun lol. You still heading to Easton for the ABC?

[zanderfever]

Different approach than the past few weeks but I liked it.

Flat Bench
265 6 sets (25 reps total) - After the first 2 sets this shit got heavy. I was legit pissed I couldn't finish in 5 sets.

Quick and effective. Needed to get this done before my road trip and the ABC on Sunday.

Different is good so don't worry about the 265 in 6 sets. Its different so you'll grow from it. Enjoy the ABC tomorrow. Those things are fun.

[LittleMan55]

That was a nasty chest session Steve... Takes a freak to do Incline DB's then follow it with Incline BB! Pure madness at its finest right there.

Def. having the next ABC on a Sat. so Burt can come wreck the gym with us. We got business to take care of before that though...

[ForearmFreak]

Thanks FF. It was not fun lol. You still heading to Easton for the ABC?
You know it, that's like 20 mins at the most away from where i live

[scals]

Different is good so don't worry about the 265 in 6 sets. Its different so you'll grow from it. Enjoy the ABC tomorrow. Those things are fun.

Thanks Zander. Yea it should be a blast, except for getting there lol. (Thats for Broc)


That was a nasty chest session Steve... Takes a freak to do Incline DB's then follow it with Incline BB! Pure madness at its finest right there.

Def. having the next ABC on a Sat. so Burt can come wreck the gym with us. We got business to take care of before that though...

Thanks Broc. Yea felt like I hadn't completely finished my upper chest so why the hell not. Yes, business will be taken care of today. I'm cooking all my meals for the rest of today and tomorrow morning right now.


You know it, that's like 20 mins at the most away from where i live

Awesome. Can't wait for that one either.

[Hoomgar]

That was a nasty chest session Steve... Takes a freak to do Incline DB's then follow it with Incline BB! Pure madness at its finest right there.


x2 to this. Like a man possessed Steve. What are they feeding you down there these days???

Deff can dig the upper chest work bro. That is where it is at for so many of us. Gotta bring it up even more!

Hg

[scals]

x2 to this. Like a man possessed Steve. What are they feeding you down there these days???

Deff can dig the upper chest work bro. That is where it is at for so many of us. Gotta bring it up even more!

Hg

Thanks Hg. Lots of eggs, beef, chicken, and tilapia lol. Gonna have a ton of chicken tonight while we watch the Lesnar v Couture fight.

Yea my upper chest needs a good kick in the ass so I figure I'll torture until it taps out and starts to grow.

[Hoomgar]

Thanks Hg. Lots of eggs, beef, chicken, and tilapia lol. Gonna have a ton of chicken tonight while we watch the Lesnar v Couture fight.

Yea my upper chest needs a good kick in the ass so I figure I'll torture until it taps out and starts to grow.

Dang straight. That's how to do it, find what is lagging and then go after it with a vengeance!

[T o m m Y]

Everything is looking great brotha!

how is the diet/mass gain going for you?

[Psycho77]

Thanks Hg. Lots of eggs, beef, chicken, and tilapia lol. Gonna have a ton of chicken tonight while we watch the Lesnar v Couture fight.

Yea my upper chest needs a good kick in the ass so I figure I'll torture until it taps out and starts to grow.



yuummmmmmm, those are growing food there bro. Nice plan on the upper chest bro. Sometimes you have to be really rough if you want results.

[Pizzalamp]

building a big beefy upper chest-good stuff scals! tear it up this week1

[scals]

Dang straight. That's how to do it, find what is lagging and then go after it with a vengeance!

Hell yea Hg.


Everything is looking great brotha!

how is the diet/mass gain going for you?

Thanks bro. Everything is going pretty well. On track with everything I need to do. Weighing in at a leaner 220 than usual. Gonna keep packing on some clean size and see where it takes me.


yuummmmmmm, those are growing food there bro. Nice plan on the upper chest bro. Sometimes you have to be really rough if you want results.

Oh yea they are lol. Absolutely, it is one stubborn part.


building a big beefy upper chest-good stuff scals! tear it up this week1

Thanks Pizza. You do the same.

[scals]

Trained delts and triceps today with Broc and a couple of other guys at the VA ABC. It was a sick workout and we had a lot of fun.

DB Press
50s 20x
70s 15x
90s 12x
100s 8x
110s 4x - Struggled
90s 8x

Upright Rows
95 12x
115 10x
125 10x

Side Laterals
30s 10x
40s 10x
50s 8x
60s 6x - Uni-Lateral

Bent Over Laterals
45 12x
55 15x
55 8x

Shrugs
225 15x
315 12x
405 10x
495 6x

Triceps Pushdowns
3x10-15 - 200 10x last set

Dips
BW 12x
+45 8x

CGBP
135 10x
225 6x
225 5x

Absolutely drained. Again it was a great time and hope we can do it again soon.

[Pizzalamp]

wooo--heavy heavy numbers!!! nice job!

[diesel1976]

Trained delts and triceps today with Broc and a couple of other guys at the VA ABC. It was a sick workout and we had a lot of fun.

DB Press
50s 20x
70s 15x
90s 12x
100s 8x
110s 4x - Struggled
90s 8x

Upright Rows
95 12x
115 10x
125 10x

Side Laterals
30s 10x
40s 10x
50s 8x
60s 6x - Uni-Lateral

Bent Over Laterals
45 12x
55 15x
55 8x

Shrugs
225 15x
315 12x
405 10x
495 6x

Triceps Pushdowns
3x10-15 - 200 10x last set

Dips
BW 12x
+45 8x

CGBP
135 10x
225 6x
225 5x

Absolutely drained. Again it was a great time and hope we can do it again soon.

Nice workout guys. Nice numbers on the uni side and shrugs scals. Way to push it. Glad you guys had a great ABC, did you guys get any pics?

[scals]

Nice workout guys. Nice numbers on the uni side and shrugs scals. Way to push it. Glad you guys had a great ABC, did you guys get any pics?

Thanks diesel. ABCs bring out big numbers. Broc took a bunch of pix. I'm sure he'll post them later.

[diesel1976]

Thanks diesel. ABCs bring out big numbers. Broc took a bunch of pix. I'm sure he'll post them later.

Cool, Im sure Ill be jealous.

[zanderfever]

Great ABC work, scals. Its always a good time and I wish I could've been there to enjoy it with you. I'm glad you had fun. After January's over, who knows? Maybe i'll get to an ABC with you in it, haha. Can't wait for that one.

[LittleMan55]

Pix are uploading right now bro!

Was a blast in there today for sure... I'm already getting pretty sore too! Leave it to an ABC to bring out some big numbers and crazy antics.

[LittleMan55]

Here is the link to the pix...

http://s286.photobucket.com/albums/ll104/bs5556/VA%20ABC/?start=0

[scals]

Cool, Im sure Ill be jealous.

Yea. It def was a great time.


Great ABC work, scals. Its always a good time and I wish I could've been there to enjoy it with you. I'm glad you had fun. After January's over, who knows? Maybe i'll get to an ABC with you in it, haha. Can't wait for that one.

Thanks Zander. ABCs are def awesome shit. Hopefully we get one together up in the Northeast after your competition.


Pix are uploading right now bro!

Was a blast in there today for sure... I'm already getting pretty sore too! Leave it to an ABC to bring out some big numbers and crazy antics.

Absolutely. One hell of a day. My tris were killing me driving home lol.

[Themostocles]

Great looking ABC, strong w/o! -T.

[The Sun]

I see my bigger bro is on a journey to become some HUGE monster.
I like it.

[Psycho77]

Trained delts and triceps today with Broc and a couple of other guys at the VA ABC. It was a sick workout and we had a lot of fun.

DB Press
50s 20x
70s 15x
90s 12x
100s 8x
110s 4x - Struggled
90s 8x

Upright Rows
95 12x
115 10x
125 10x

Side Laterals
30s 10x
40s 10x
50s 8x
60s 6x - Uni-Lateral

Bent Over Laterals
45 12x
55 15x
55 8x

Shrugs
225 15x
315 12x
405 10x
495 6x

Triceps Pushdowns
3x10-15 - 200 10x last set

Dips
BW 12x
+45 8x

CGBP
135 10x
225 6x
225 5x

Absolutely drained. Again it was a great time and hope we can do it again soon.



way heavy numbers there. great job bro, that ABC must have been a blast.

[B Con]

I see you held it down in coal town... thatta boy... great work as always Steve and way to dominate those 110s

[Hoomgar]

Trained delts and triceps today with Broc and a couple of other guys at the VA ABC. It was a sick workout and we had a lot of fun.

Absolutely drained. Again it was a great time and hope we can do it again soon.

Killer session bro. ABC huh? Good stuff man. Glad you guys got to have another one.

Hg

[diesel1976]

I see you held it down in coal town... thatta boy... great work as always Steve and way to dominate those 110s

Lookin good scals, saw you did the 60's unilateral, thats my boy, keep me on my game. :D

[John-TNS]

Brutal workout at the ABC man, I was just looking at the pics from Broc's journey! Everything looks on track in here, doesn't seem like I missed much. 110's on DB presses are nice man keep it up.

[scals]

wooo--heavy heavy numbers!!! nice job!

Thanks bro.


Great looking ABC, strong w/o! -T.

Thanks T.


I see my bigger bro is on a journey to become some HUGE monster.
I like it.

Thanks Sun. You're on your way as well.


way heavy numbers there. great job bro, that ABC must have been a blast.

Thanks bro, it was a ton of fun.


I see you held it down in coal town... thatta boy... great work as always Steve and way to dominate those 110s

Thanks bro. Next goal is to get em up for 8 reps.


Killer session bro. ABC huh? Good stuff man. Glad you guys got to have another one.

Thanks Hg. Great time with some great guys.
Hg


Lookin good scals, saw you did the 60's unilateral, thats my boy, keep me on my game. :D

Hell yea diesel. Working my way up slowly and clean. Want 70s by the new year.


Brutal workout at the ABC man, I was just looking at the pics from Broc's journey! Everything looks on track in here, doesn't seem like I missed much. 110's on DB presses are nice man keep it up.

Thanks John. Yea it was an awesome day. Gotta keep working hard and killing these weights.

[scals]

Blasted back tonight. Did some late night lifting aka 830pm. Had tons of hw to do.

Pull-ups
2x10 - just to warm-up

Deads - went crazy on these
135 12x
225 5x
315 5x
405 4x
465 1x
485 1x
500 1x - Was lighter than expected

HS Low Row
2pps 10x
2&25ps 10x
3pps 8x
4pps 6x - Uni-Lateral

HS High Pulls
2pps 12x
2&25ps 10x
2&25ps 6x - Shot at this point

BB Curls
95 10x
115 8x
135 5x - All good form, started to cheat on the 6th
95 8x

HS Preacher
1&25 10x
1&25 8x
1plate 15x

Rope Single Arm Hammer
2x10

Absolutely spent. Great workout though. Nice to follow the ABC.

[diesel1976]

Great back thrash scals! Way to nail 500 on the deads. Your becoming a freak

[The Sun]

5-0-0. 5 PPS.
oh my god.
Insane.

[AZN-BEEF]

500lbs lighter than you expected? i hope i can say that soon lol keep it up bro!

[Themostocles]

WOOT! Nice deadlifting bro! -T.

[Psycho77]

Great lifting Scals. 500 on deads is awesome.

[McFly]

killing it as usual bro!!!! i expect nothing less when i come and check in on your thread!!!!!

[Hollow]

Whoa, scals17 WTF!?!? Maybe I should look at a late night workout. Great session, outstanding work pulling 500!

[LittleMan55]

500 feels light?!?!? How much of the water did you drink down here... lol That was one hell of a work out.

[toobigfred]

500 pounds was lighter than expected.....lol You are a beast dude.

[Hoomgar]

500 lbs "Was lighter than expected" Ha ha! Love it :)

135 for reps on curls. Gettin your grow on bro. Keep this pace and you'll be in need of a new wardrobe by spring!

Hg

[B Con]

Thanks for the motivation to pop 500 as well. I can't wait to attempt that in a few weeks. Very fucking solid session as always Steve.

[scals]

Great back thrash scals! Way to nail 500 on the deads. Your becoming a freak

Thanks diesel. That's the precise goal: FREAK


5-0-0. 5 PPS.
oh my god.
Insane.

Thanks Sun. Felt great, looking for 505 next week.


500lbs lighter than you expected? i hope i can say that soon lol keep it up bro!

Thanks brother. It was surprisingly lighter than I thought it would be bit still heavy lol.


WOOT! Nice deadlifting bro! -T.

Thanks T, it's made my back so much better this offseason doing them consistently.


Great lifting Scals. 500 on deads is awesome.

Thanks Psycho. Looking for some heavier stuff next week.


killing it as usual bro!!!! i expect nothing less when i come and check in on your thread!!!!!

Thanks McFly. Means a lot coming from ya.


Whoa, scals17 WTF!?!? Maybe I should look at a late night workout. Great session, outstanding work pulling 500!

Thanks Hollow. I'm thinking about constantly doing it that late lol. Good things happen.


500 feels light?!?!? How much of the water did you drink down here... lol That was one hell of a work out.

Thanks Broc. Between all the water in the gym and the lady keep re-filling me at the buffet I'm loaded up on some serious coal water lol. Hopefully it carries through to chest tomorrow.


500 pounds was lighter than expected.....lol You are a beast dude.

Thanks Fred. I'm working on the beast status, not quite there yet.


500 lbs "Was lighter than expected" Ha ha! Love it :)

135 for reps on curls. Gettin your grow on bro. Keep this pace and you'll be in need of a new wardrobe by spring!

Hg

Haha. I love all these comments I'm getting from this lol. Thanks Hg. That's the plan. I start my new job mid January and by spring I don't want them to recognize me by May lol.


Thanks for the motivation to pop 500 as well. I can't wait to attempt that in a few weeks. Very fucking solid session as always Steve.

You got it bro. Thanks for the kind words. Hope all is well down there. You missed a hell of a show Sunday.

[Firedrake]

Keep crankin' bro. Those are some impressive numbers, and you just keep puttin' 'em up. I like ABCs, too, for getting some motivation -- I know watching AZN-BEEF completely Pwn me on T-Bar rows was enough to get -me- fired up!

[Pizzalamp]

looking good in the abc pix scals
very lean
and very jacked

[G Diesel]

Keepin a eye as usual bro... Keep putting in work. Peace, G

[B Con]

You got it bro. Thanks for the kind words. Hope all is well down there. You missed a hell of a show Sunday.

Coal water is not good for you... haha I had to run a filter on my water down there... tasted like pure ass.

Everythings going good trying to hold it down and hating I missed it... next time my brother... next time. I got a question in regards to deads in my journey... would like your perspective as well. You going to be around NC any this break?

[sodapop]

Grats on 500, man! Lighter than expected (like everyone else said), Jesus!
Keep it up!

[scals]

Keep crankin' bro. Those are some impressive numbers, and you just keep puttin' 'em up. I like ABCs, too, for getting some motivation -- I know watching AZN-BEEF completely Pwn me on T-Bar rows was enough to get -me- fired up!

Thanks Drake. ABC's are amazing for motivation. That's what it's all about.


looking good in the abc pix scals
very lean
and very jacked

Thanks Pizza. Just made my day bro.


Keepin a eye as usual bro... Keep putting in work. Peace, G

Thanks G, always great to have ya stop by.


Coal water is not good for you... haha I had to run a filter on my water down there... tasted like pure ass.

Everythings going good trying to hold it down and hating I missed it... next time my brother... next time. I got a question in regards to deads in my journey... would like your perspective as well. You going to be around NC any this break?

Hahaha. It wasn't too bad. Then again I was only there for 3 hours. I'll peep your journey in a few and let ya know. I'm actually going to be in Philly most of break. Haven't seen the family much since April so wanna spend some time with them. Got the Easton ABC up there as well.


Grats on 500, man! Lighter than expected (like everyone else said), Jesus!
Keep it up!

Thanks Soda. Gonna go up on em next week too, hopefully.

[Mr. Dead]

Caught back up... Great stuff going on here... And 500 feels light...?

[scals]

Caught back up... Great stuff going on here... And 500 feels light...?

Damn if I knew how much shit I was going to get for this comment :)

It really wasn't bad. Great to have ya back Mr. Dead.

[shizz702]

Holy shit bro, you pulled the big 500?! Awesome job man! That's a huge milestone there and is my goal for my pull right now.

[scals]

Holy shit bro, you pulled the big 500?! Awesome job man! That's a huge milestone there and is my goal for my pull right now.

Thanks bro. My goal for the next couple of months is to work up to 545. Hopefully I can get there by Feb.

[T o m m Y]

500 feeling light?!?!

You Beast!

[Toni69]

Wow! 500...and lighter then expected too. Are you human? LOL

That is just a whole lotta Wow! def strong pulling, setting the bar high strong man!

[RK]

only 500? ur better than that! haha sick lift man but i think that 545 is all urs without a problem! Hope to see that goal checked off for you soon brother!

[John-TNS]

Grats on 500 man, what an achievement! Proud of you bro

[scals]

500 feeling light?!?!

You Beast!

Thanks bro. It just did lol.


Wow! 500...and lighter then expected too. Are you human? LOL

That is just a whole lotta Wow! def strong pulling, setting the bar high strong man!

Thanks Toni. I get asked that a lot haha. Thanks for the kind words. Just gotta keep setting it higher and higher.


only 500? ur better than that! haha sick lift man but i think that 545 is all urs without a problem! Hope to see that goal checked off for you soon brother!

Hahaha. Thanks RK. I sure hope I get it. I'll call you or you call me when your home next week, I'll be home Friday.


Grats on 500 man, what an achievement! Proud of you bro

Thanks John. Means a lot to me.