View Full Version : Redemption: Scals Journey
John-TNS
01-18-09, 1:52 am
240!! Your a beast!
LittleMan55
01-18-09, 2:18 pm
Just got off the phone with Steve. He wanted me to let everyone know he is doing great and everything ia rocking full steam. Unfortunately Com-Cast has dropped the ball and temporarily left him without internet at his new place. He will be up and running soon hopefully.
Glad to hear that. I talked to him a few days ago and he is also PUMPED about the Arnold.
John-TNS
01-18-09, 11:59 pm
Just got off the phone with Steve. He wanted me to let everyone know he is doing great and everything ia rocking full steam. Unfortunately Com-Cast has dropped the ball and temporarily left him without internet at his new place. He will be up and running soon hopefully.
Sweet! Thanks for the update!
keep the monster numbers coming! Damn 240lbs getting large and in charge bro!
Thanks bro.
those were some solid and crazy workouts scals...sounds like youre rocking full speed
Thanks Pizza. Gotta keep it up.
240!! Your a beast!
Haha, thanks John.
Pizzalamp
01-24-09, 9:55 am
the man is back!
Just got off the phone with Steve. He wanted me to let everyone know he is doing great and everything ia rocking full steam. Unfortunately Com-Cast has dropped the ball and temporarily left him without internet at his new place. He will be up and running soon hopefully.
Thanks for keeping everyone up to date for me bro. Comcast just got here 20 minutes ago LOL. I'm back.
Glad to hear that. I talked to him a few days ago and he is also PUMPED about the Arnold.
Hell yea bro. 6 weeks.
Sweet! Thanks for the update!
He's a good guy.
---------------------------------------------------
Aight. I'm back. Sorry Comcast took forever to get here. I've been training all week. When I get a minute I'll post those workouts. Today starts my new split. LEGS. I'll post later.
prowrestler
01-24-09, 10:32 am
nice back day man, pullups at your fat ass weight gotta be hard LOL
nice back day man, pullups at your fat ass weight gotta be hard LOL
Thanks pro. You got that right lol.
----------------------------------------------------------------
This week is going to be a little different. I am going to be doing dropsets all week. No 45s, all 25s to make it easier.
Squats - All ATG
95 10x, 145 10x, 195 8x, 245 8x, 295 6x
345 1x -- 295 2x -- 245 3x -- 195 4x --145 5x -- 95 10x (25 reps total)
295 2x -- 245 4x -- 195 6x --145 8x -- 95 10x (30 reps total)
Leg Extensions - 2 second hold at top
4 warmups 10-15
150 6x -- 130 6x -- 110 6x -- 90 6x -- 70 6x -- 50 6x -- 30 10x (46 reps total)
Hack Squats
3x8
Kneeling Leg Curls
4x10-12 - Last set 55lbs per side
Lying Leg Curls
3x12-15
90 8x -- 70 8x -- 50 8x -- 30 10x (34 reps total)
DB SLDL
3x10 - Last set 85s
300ish reps for abs with multiple exercises.
you are one of the sickest, craziest badasses around, WORD.
WTF ALL THOSE CRAZY DROPS ON SQUATS? GUESS YOU WATCHED KROC GOING 40 REPS :D
diesel1976
01-25-09, 3:30 pm
Drop sets like that on squats is insane and badass bro. Killin it!
prowrestler
01-25-09, 4:00 pm
squat drops deffinatly are a test of will and power.
only thing worse was drop set deads
sick day man
you are one of the sickest, craziest badasses around, WORD.
WTF ALL THOSE CRAZY DROPS ON SQUATS? GUESS YOU WATCHED KROC GOING 40 REPS :D
Haha, thanks Sun. I figured what the hell, I need to shock the shit out of my legs, and I think I succeeded.
Drop sets like that on squats is insane and badass bro. Killin it!
Thanks brother.
squat drops deffinatly are a test of will and power.
only thing worse was drop set deads
sick day man
Thanks pro. Wait for back day this week. We'll see some of those drop deads.
So I continued with the dropset week approach worked wonders today on chest. I'm sore as shit already.
Flat Bench
Bar 20x, 95 12x, 145 12x, 195 10x, 245 3x
295 1x -- 245 3x -- 195 5x -- 145 10x -- 95 12x (31 reps total)
Incline Smith
245 5x -- 195 8x -- 145 10x -- 95 15x (38 reps total)
195 10x -- 145 10x -- 95 15x (35 reps total)
Machine Flyes
2x12
110 8x -- 90 8x -- 70 8x -- 50 16x (40 reps total)
Incline DB Press
85s 8x -- 70s 8x -- 55s 8x -- 40s 12x -- 25s 12x (48 reps total)
Standing EZ Bar OH Ext - Pre-made EZ Bars
60 12x -- 50 12x -- 40 12x -- 30 12x -- 20 15x (63 reps total)
20 minutes on the treadmill and DONE.
Shock Therapy and Natural Sterol Complex = PRE
3 scoops of Storm = INTRA
1/2 serving Torrent and Nitro = POST
Themostocles
01-25-09, 5:05 pm
Thats some insane chest work! Drop setting it like that is a killer idea. I bet you are sore as shit already lol. -T.
This drop set stuff is crazy man!!! Your heart rate must go through the roof.
Thats some insane chest work! Drop setting it like that is a killer idea. I bet you are sore as shit already lol. -T.
Thanks T. I got the idea last week and said why not a week of this. LOL.
This drop set stuff is crazy man!!! Your heart rate must go through the roof.
Thanks boom. Oh yea its nuts.
prowrestler
01-25-09, 11:23 pm
So I continued with the dropset week approach worked wonders today on chest. I'm sore as shit already.
Flat Bench
Bar 20x, 95 12x, 145 12x, 195 10x, 245 3x
295 1x -- 245 3x -- 195 5x -- 145 10x -- 95 12x (31 reps total)
Incline Smith
245 5x -- 195 8x -- 145 10x -- 95 15x (38 reps total)
195 10x -- 145 10x -- 95 15x (35 reps total)
Machine Flyes
2x12
110 8x -- 90 8x -- 70 8x -- 50 16x (40 reps total)
Incline DB Press
85s 8x -- 70s 8x -- 55s 8x -- 40s 12x -- 25s 12x (48 reps total)
Standing EZ Bar OH Ext - Pre-made EZ Bars
60 12x -- 50 12x -- 40 12x -- 30 12x -- 20 15x (63 reps total)
20 minutes on the treadmill and DONE.
Shock Therapy and Natural Sterol Complex = PRE
3 scoops of Storm = INTRA
1/2 serving Torrent and Nitro = POST
damn man, sick one, u likin this drop set stuff or what
Insane dropsets. You just doing these for a week to change shit up or what?
Psycho77
01-26-09, 6:29 am
You are nuts Scals..........plain and simple. I'm liking this dropset idea.
diesel1976
01-26-09, 6:42 am
Love me some dropsets.......nothing pumps a freak quite like em
Insanity has a new name…it’s name is scals17!
Great work on the legs and chest scals17 and adding the dropsets…you can almost hear the new muscle growth popping up!
LittleMan55
01-26-09, 8:23 am
Past 2 work outs posted were nothing short of Bonkers! Thats why I consider you a damn good friend.
killing it bro, got bricks there, not pecs.
John-TNS
01-26-09, 10:21 am
Dropsets are fun =)
Aggression
01-26-09, 10:30 am
Those drop set workouts will be a good way to mix it up with the body. It sounds intense.
damn man, sick one, u likin this drop set stuff or what
Thanks pro. Yea this shit is doing the trick. Wanna just shock the body.
Insane dropsets. You just doing these for a week to change shit up or what?
Thanks Burt. Just a week. Wanted to see it if would spark some new growth here. Honestly thought about it one morning while I was brushing my teeth LOL.
You are nuts Scals..........plain and simple. I'm liking this dropset idea.
Haha, thanks Psycho.
Love me some dropsets.......nothing pumps a freak quite like em
Hell yea diesel. Love em.
Insanity has a new name…it’s name is scals17!
Great work on the legs and chest scals17 and adding the dropsets…you can almost hear the new muscle growth popping up!
Hahaha, thanks Hollow. Oh yea, you can almost feel the new growth.
Past 2 work outs posted were nothing short of Bonkers! Thats why I consider you a damn good friend.
Haha, thanks Broc. I gotta make sure I keep up with ya in the insane department.
killing it bro, got bricks there, not pecs.
Thanks Sun. Need em to get bigger and stronger.
Dropsets are fun =)
Oh yea bro!
Those drop set workouts will be a good way to mix it up with the body. It sounds intense.
They are bro. I'm hoping to mix it up and get a lil more growth.
Phil800101
01-26-09, 1:59 pm
Thanks pro. You got that right lol.
----------------------------------------------------------------
This week is going to be a little different. I am going to be doing dropsets all week. No 45s, all 25s to make it easier.
Squats - All ATG
95 10x, 145 10x, 195 8x, 245 8x, 295 6x
345 1x -- 295 2x -- 245 3x -- 195 4x --145 5x -- 95 10x (25 reps total)
295 2x -- 245 4x -- 195 6x --145 8x -- 95 10x (30 reps total)
Leg Extensions - 2 second hold at top
4 warmups 10-15
150 6x -- 130 6x -- 110 6x -- 90 6x -- 70 6x -- 50 6x -- 30 10x (46 reps total)
Hack Squats
3x8
Kneeling Leg Curls
4x10-12 - Last set 55lbs per side
Lying Leg Curls
3x12-15
90 8x -- 70 8x -- 50 8x -- 30 10x (34 reps total)
DB SLDL
3x10 - Last set 85s
300ish reps for abs with multiple exercises.
Sick wheels session bro! Looks brutal.
So I continued with the dropset week approach worked wonders today on chest. I'm sore as shit already.
Flat Bench
Bar 20x, 95 12x, 145 12x, 195 10x, 245 3x
295 1x -- 245 3x -- 195 5x -- 145 10x -- 95 12x (31 reps total)
Incline Smith
245 5x -- 195 8x -- 145 10x -- 95 15x (38 reps total)
195 10x -- 145 10x -- 95 15x (35 reps total)
Machine Flyes
2x12
110 8x -- 90 8x -- 70 8x -- 50 16x (40 reps total)
Incline DB Press
85s 8x -- 70s 8x -- 55s 8x -- 40s 12x -- 25s 12x (48 reps total)
Standing EZ Bar OH Ext - Pre-made EZ Bars
60 12x -- 50 12x -- 40 12x -- 30 12x -- 20 15x (63 reps total)
20 minutes on the treadmill and DONE.
Shock Therapy and Natural Sterol Complex = PRE
3 scoops of Storm = INTRA
1/2 serving Torrent and Nitro = POST
Killer session Steve! This all dropset approach is pretty sweet, I know you'll get some solid results from it.
Mr. Dead
01-26-09, 2:00 pm
Dropsets are fun =)
x2...
Sick wheels session bro! Looks brutal.
Killer session Steve! This all dropset approach is pretty sweet, I know you'll get some solid results from it.
Thanks Phil. Loving the results I'm getting in only three workouts.
x2...
Hell yea MD.
Pretty good workout. This dropset week is going really well.
Assisted Pullups
2x12
Machine Wide Grip Pulldowns
1x20, 2x15
Tbar Rows - Old Skool
1plate 15x, 2plates 15x, 3plates 12x, 4plates 12x, 5plates 10x
4plates 8x -- 3plates 8x -- 2plates 12x -- 1plate 15x (43 reps total)
Shrugs
135 15x, 225 15x, 315 12x
405 12x -- 315 12x -- 225 15x -- 135 15x (54 reps total)
Seated Rows ss w/ CG Pulldown Machine
4x10-15 each
Seated DB Shrugs
3x12
BB Curls - Light Today
65 10x, 85 10x, 95 10x
95 6x -- 85 6x -- 65 8x (20 reps total)
DONE.
Mr. Dead
01-26-09, 3:57 pm
Pretty good workout. This dropset week is going really well.
Assisted Pullups
2x12
Machine Wide Grip Pulldowns
1x20, 2x15
Tbar Rows - Old Skool
1plate 15x, 2plates 15x, 3plates 12x, 4plates 12x, 5plates 10x
4plates 8x -- 3plates 8x -- 2plates 12x -- 1plate 15x (43 reps total)
Shrugs
135 15x, 225 15x, 315 12x
405 12x -- 315 12x -- 225 15x -- 135 15x (54 reps total)
Seated Rows ss w/ CG Pulldown Machine
4x10-15 each
Seated DB Shrugs
3x12
BB Curls - Light Today
65 10x, 85 10x, 95 10x
95 6x -- 85 6x -- 65 8x (20 reps total)
DONE.
Killer session!!! Definitely gettin' it done!!!
Those drop sets have to be producing a hella pump!!!
good shit bro
hardworkE
01-26-09, 4:09 pm
Nice back workout, after all those reps your back must be wrecked...
Killer session!!! Definitely gettin' it done!!!
Thanks MD. There's nothing to do but to do it.
Those drop sets have to be producing a hella pump!!!
good shit bro
Thanks Andy. My lats are on fire right now. The pumps have been great. Esp using shock and storm. They feel awesome.
Nice back workout, after all those reps your back must be wrecked...
Thanks bro, I'm done. Just looking forward to the upcoming meals for the day :)
prowrestler
01-26-09, 5:20 pm
sick back day scals
AZN-BEEF
01-26-09, 6:34 pm
looking solid! keep up the good work!
ForearmFreak
01-26-09, 6:37 pm
looks great scals!! drop set week looks like its making you hit the weights hard!
shizz702
01-26-09, 6:50 pm
Sick dropsets scals! Those were some intense sessions! Your body has no choice but to grow from all that!
Psycho77
01-26-09, 6:59 pm
very nice dropset workout Scals. Gonna get nice and thick with that.
sick back day scals
Thanks pro.
looking solid! keep up the good work!
Thanks bro. Will do.
looks great scals!! drop set week looks like its making you hit the weights hard!
Thanks FF. It's kicking my ass, but in a good way lol.
Sick dropsets scals! Those were some intense sessions! Your body has no choice but to grow from all that!
Thanks shizz. That's my goal. Give it no option.
very nice dropset workout Scals. Gonna get nice and thick with that.
Thanks Pyscho. Thats my plan bro.
diesel1976
01-26-09, 9:22 pm
You have to be growing like a weed....
Pretty good workout. This dropset week is going really well.
Assisted Pullups
2x12
Machine Wide Grip Pulldowns
1x20, 2x15
Tbar Rows - Old Skool
1plate 15x, 2plates 15x, 3plates 12x, 4plates 12x, 5plates 10x
4plates 8x -- 3plates 8x -- 2plates 12x -- 1plate 15x (43 reps total)
Shrugs
135 15x, 225 15x, 315 12x
405 12x -- 315 12x -- 225 15x -- 135 15x (54 reps total)
Seated Rows ss w/ CG Pulldown Machine
4x10-15 each
Seated DB Shrugs
3x12
BB Curls - Light Today
65 10x, 85 10x, 95 10x
95 6x -- 85 6x -- 65 8x (20 reps total)
DONE.
I personally love the whole dropset thing...really gets me pumped and fatigued nicely. great day here and yes..I bet your growing like a weed, LOL...always good to shock your body with new stuff, it forces your body to respond. good stuff!
Themostocles
01-27-09, 1:42 am
I don't see many back days that would make me puke, but that might be one of them... -T.
Yes sir Steve you are growing that movie screen back with that one. Nice work. 43 reps on the t bar is fucking nuts.
Pretty good workout? I’d say that was a great session scals17! Throwing in drop sets on a back session is a great way to really pump up the back! Great work…now eat big!
Hoomgar
01-27-09, 12:49 pm
Where you been Steve? Good to hear from you bro. I know I've been a ghost lately myself so I know how busy is :)
I see you been keeping with it, legs, chest & tris, back & bis, good stuff man. Hope all is well with you homie...
Hg
Phil800101
01-27-09, 2:01 pm
Solid session bro! I bet the pump was insane. I'll hafta try an all dropset week sometime.
that looks to be some NASTY T-bar rowing bro.
this dropsets week is a killah.
You have to be growing like a weed....
Thats my plan bro.
I personally love the whole dropset thing...really gets me pumped and fatigued nicely. great day here and yes..I bet your growing like a weed, LOL...always good to shock your body with new stuff, it forces your body to respond. good stuff!
Glad I have the Toni stamp of approval ;). My body is yelling at me lol. Glad to have a day off today.
I don't see many back days that would make me puke, but that might be one of them... -T.
Haha, thanks T. I thought about right after the Tbar dropset, but it settled.
Yes sir Steve you are growing that movie screen back with that one. Nice work. 43 reps on the t bar is fucking nuts.
Thanks Burt. My back is on fire right now bro. Those reps were a killer.
Pretty good workout? I’d say that was a great session scals17! Throwing in drop sets on a back session is a great way to really pump up the back! Great work…now eat big!
Thanks Hollow. You know you'll never get me to say I have a great session LOL. In the progress of eating as usual. Already on meal 6.
Where you been Steve? Good to hear from you bro. I know I've been a ghost lately myself so I know how busy is :)
I see you been keeping with it, legs, chest & tris, back & bis, good stuff man. Hope all is well with you homie...
Hg
What up Hg. Comcast in VA hates me lol. Took me a week in the new place to get Internet finally. Was training all week though. Started the new job last week too. All is well thanks.
How is everything back in the PA?
Solid session bro! I bet the pump was insane. I'll hafta try an all dropset week sometime.
Thanks Phil. The pump was absolutely nuts. I def recommend it.
The dropset workouts look crazy man.
Firedrake
01-27-09, 11:59 pm
I gotta find a new gym so I can do the t-Bar rows again -- I miss 'em. That's some sweet dropsets, Steve -- I'm seriously impressed.
diesel1976
01-28-09, 12:06 am
I gotta find a new gym so I can do the t-Bar rows again -- I miss 'em. That's some sweet dropsets, Steve -- I'm seriously impressed.
Hey drake can you put a bar in the corner of your gym and use a seated row handle to do them? Some gyms get shitty about it, but it works great
that looks to be some NASTY T-bar rowing bro.
this dropsets week is a killah.
Thanks Sun. Hell yea. Still two more workouts. Delts today and arms tomorrow.
The dropset workouts look crazy man.
They are bro, they are.
I gotta find a new gym so I can do the t-Bar rows again -- I miss 'em. That's some sweet dropsets, Steve -- I'm seriously impressed.
Thanks drake I appreciate that.
Hey drake can you put a bar in the corner of your gym and use a seated row handle to do them? Some gyms get shitty about it, but it works great
x2. That's exactly how I do them. My gym doesn't have a tbar machine.
Sorry I've been missing from your Journey, bro. But, I see you're still puttin work in, judging by that nasty back workout. You're defining paying dues!
LittleMan55
01-28-09, 8:47 am
Did I... Yep I saw some Ol' Skool t-bar rows in there. Thats my boy!!! Bar in the corner and seated row handle or just grab the bar for dear life have made many a wide and thick backs over the course of history.
Hoomgar
01-28-09, 10:32 am
What up Hg. Comcast in VA hates me lol. Took me a week in the new place to get Internet finally. Was training all week though. Started the new job last week too. All is well thanks.
How is everything back in the PA?
Holdin it down up here in PA bro. Glad to hear you got your I-net connection up. I know how that stuff is. Of course I knew you were getting your workouts in, would expect nothing less! :)
Good to have you back homie...
Hg
zanderfever
01-28-09, 10:37 am
Dropsets... You've got to be exeriencing a whole lot of DOMS you crazy bastard... Haha, very nice work.
John-TNS
01-28-09, 6:36 pm
Dropsets are badass bro!
It was good talking to ya last night... really better than working haha
Sorry I've been missing from your Journey, bro. But, I see you're still puttin work in, judging by that nasty back workout. You're defining paying dues!
No problem bro. Thanks for stopping by. I'm doing whatever my body wants to do these days lol. Working 12 hour days has been tough but I'm getting used to it.
Did I... Yep I saw some Ol' Skool t-bar rows in there. Thats my boy!!! Bar in the corner and seated row handle or just grab the bar for dear life have made many a wide and thick backs over the course of history.
Hell yea Broc. There's no other way .. literally ... my "foo foo" gym doesn't have a Tbar LOL. Love these anyway. And oh yes to a thick back.
Holdin it down up here in PA bro. Glad to hear you got your I-net connection up. I know how that stuff is. Of course I knew you were getting your workouts in, would expect nothing less! :)
Good to have you back homie...
Hg
Thanks Hg. Def glad to be back. Now it's finding time during the week to get on here. Up at 4am T-F working til 5-6pm. Crazy stuff, but I'll get used to it.
Dropsets... You've got to be exeriencing a whole lot of DOMS you crazy bastard... Haha, very nice work.
Haha, thanks Z. Never said I was the smartest bastard out there.
Dropsets are badass bro!
Thanks John.
It was good talking to ya last night... really better than working haha
Def, good talking to ya too. Work can be a killer :)
Delts Wednesday - 25 minutes
Side Raises - 4x10-15 -- Last set 50s 10x
25s 10x -- 20s 10x -- 15s 10x -- 10 10x -- 5s 10x (50 reps total)
Machine Presses
3x15, 1x12 @ Stack
DB Bent Over Raises
2x12 @ 55s
Reverse Pec Dec
2x12
--------------------------------------------------------------
Arms - Thursday - Triceps first as usual
CG Decline Press
135 15x, 225 8x, 275 6x
315 4x (PR) -- 225 6x -- 135 10x (20 reps total)
Incline Skulls
3x12 -- Last set 110 (premade) 12x -- 50 13x (25 reps total)
Pushdowns
1x20
Stack 12x -- 100 12x -- 50 16x (40 reps total)
BB Curls
65 12x, 85 12x, 105 10x, 135 6x
Preacher EZ Bar
2x10, 1x12
Seated Cable Curls
1x16, Dropset 38 reps total (don't remember weights)
Pizzalamp
01-29-09, 8:10 pm
good workouts scals
youre hitting the big numbers on curls
diesel1976
01-29-09, 8:17 pm
You are nailing it right now Steve, nice work. I always do bis first, seems like it helps my elbows and doing more weight on tris it seems.
Solid shoulder session scals17! It may have been short but it you made a thorough session out of the time you had!
Great arm session and congrats on the PR!!!
ridicules decline CGBP, that's heavyweight moving!
solid work brother, mind to shoot some photos of yourself? curious to see how beast like that looks like
good workouts scals
youre hitting the big numbers on curls
Thanks Pizza. Need to get that 135 for more reps.
You are nailing it right now Steve, nice work. I always do bis first, seems like it helps my elbows and doing more weight on tris it seems.
Thanks diesel. I feel that if my biceps are pumped it limits my ROM for triceps. I guess whatever works right haha.
Solid shoulder session scals17! It may have been short but it you made a thorough session out of the time you had!
Great arm session and congrats on the PR!!!
Thanks Hollow. Gotta kick it into high gear right now. Only a couple of more weeks til I start dieting down.
ridicules decline CGBP, that's heavyweight moving!
solid work brother, mind to shoot some photos of yourself? curious to see how beast like that looks like
Thanks Sun. I actually need to stay covered up until the Arnold. Made promises to a ton of people lol. I have pics from October's Philly ABC tho. I'll get current ones right after the Arnold, are at the Arnold.
http://s407.photobucket.com/albums/p...BC%20Oct%2025/
I'm wearing the Jets shirt.
bah, the pic won't load here :(
anyway I'll be waiting for those pics bro.
Monster workouts Steve. I see you are definitely getting fired up for the Arnold.
Aggression
01-30-09, 8:23 am
Yo niCe workout bro. I haven't stopped in here in a while. I hope everything is going well.
I'm liking the different angles with the triceps exercises. I might want to give them a shot tonight. I'm thinking decline bench skull crushers ...
Themostocles
01-30-09, 9:47 am
Great work Steve, and that CGBP PR is huge!
Psycho77
01-30-09, 9:57 am
I actually need to stay covered up until the Arnold. Made promises to a ton of people lol. I have pics from October's Philly ABC tho. I'll get current ones right after the Arnold, are at the Arnold.
http://s407.photobucket.com/albums/p...BC%20Oct%2025/
I'm wearing the Jets shirt.
looks like alot of guys will do a grand unveiling at the Arnold.
LittleMan55
01-30-09, 10:06 am
New gym looks like it's treating you well! You are still crushing the hell out of the weights.
Getting close to Arnold time bro. Cant wait to hang out and train for the whole weekend.
Phil800101
01-30-09, 5:09 pm
Awesome sessions Steve! Alot of delt work in a short amount of time, and that gun show looks really intense as well. Keep up the great work bro!
shizz702
01-30-09, 5:48 pm
Nice sessions scals, amazing you close gripped 315 for reps like that!
bah, the pic won't load here :(
anyway I'll be waiting for those pics bro.
Sorry bro. Def get em up right after the Arnold LOL.
Monster workouts Steve. I see you are definitely getting fired up for the Arnold.
Thanks Burt. Def. Biggest party of the year for us. Gotta bring the best.
Yo niCe workout bro. I haven't stopped in here in a while. I hope everything is going well.
I'm liking the different angles with the triceps exercises. I might want to give them a shot tonight. I'm thinking decline bench skull crushers ...
Everything is going great bro, thanks. Yea I love hitting everything from different angles. Lemme know how you like it.
Great work Steve, and that CGBP PR is huge!
Thanks T. Lemme tell ya, that shit was heavy LOL.
looks like alot of guys will do a grand unveiling at the Arnold.
Hell yea bro. All took the oath to hold off until then LOL.
New gym looks like it's treating you well! You are still crushing the hell out of the weights.
Getting close to Arnold time bro. Cant wait to hang out and train for the whole weekend.
Thanks Broc. I can smell the Arnold ... wait thats the tilapia in the kitchen :) Chillin and training together all weekend is gonna be awesome.
Awesome sessions Steve! Alot of delt work in a short amount of time, and that gun show looks really intense as well. Keep up the great work bro!
Thanks Phil. Gotta be the bets at the Arnold bro. No bullshit!
Nice sessions scals, amazing you close gripped 315 for reps like that!
Thanks bro. I can't believe it either LOL. 275 went up easy so I figured why not go for it. Guess I was on haha.
diesel1976
01-31-09, 12:20 am
Nice sessions scals, amazing you close gripped 315 for reps like that!
x2!!!
Delts Wednesday - 25 minutes
Side Raises - 4x10-15 -- Last set 50s 10x
25s 10x -- 20s 10x -- 15s 10x -- 10 10x -- 5s 10x (50 reps total)
Machine Presses
3x15, 1x12 @ Stack
DB Bent Over Raises
2x12 @ 55s
Reverse Pec Dec
2x12
--------------------------------------------------------------
Arms - Thursday - Triceps first as usual
CG Decline Press
135 15x, 225 8x, 275 6x
315 4x (PR) -- 225 6x -- 135 10x (20 reps total)
Incline Skulls
3x12 -- Last set 110 (premade) 12x -- 50 13x (25 reps total)
Pushdowns
1x20
Stack 12x -- 100 12x -- 50 16x (40 reps total)
BB Curls
65 12x, 85 12x, 105 10x, 135 6x
Preacher EZ Bar
2x10, 1x12
Seated Cable Curls
1x16, Dropset 38 reps total (don't remember weights)
Nice work bro. Good to see you still pumping away at it. So you are staying covered up for now eh? Waiting to unveil the beast I see!
You were lookin swole in Philly last Oct bro, that Jets shirt wasn't hiding too much. But that guy you were hanging out with looks like some wino you pulled off the street! Look at that red nose and squinty eyes. You should give that guy some Alka-Seltzer or something the way it looks Ha ha! http://i407.photobucket.com/albums/pp154/scals17/Philly%20ABC%20Oct%2025/100_4640.jpg
Hg
x2!!!
Thanks bro.
Nice work bro. Good to see you still pumping away at it. So you are staying covered up for now eh? Waiting to unveil the beast I see!
You were lookin swole in Philly last Oct bro, that Jets shirt wasn't hiding too much. But that guy you were hanging out with looks like some wino you pulled off the street! Look at that red nose and squinty eyes. You should give that guy some Alka-Seltzer or something the way it looks Ha ha! http://i407.photobucket.com/albums/pp154/scals17/Philly%20ABC%20Oct%2025/100_4640.jpg
Hg
Thanks Hg. That's the plan brother. Gotta get swole and reveal the it all at the Arnold, well not it all ;)
You were looking good Hg. I believe you hit some PRs that day. I think I've put on about 12 lbs since then. It's gonna be interesting to compare come March.
Decent workout. Took a while to warm up today as everything felt heavy on squats.
Single Leg Extensions - warmup
3x15
Squats
6x1-12 -- 365,385,405 all for 1 rep nice and deep
Cybex Leg Press - Still getting used to this
5x6-25 -- Last set 20 plates 6x
Front Squats
3x8-12 -- Last set 185 8x
Kneeling Leg Curls
3x8-15 -- Last set 55 per side
Lying Leg Curls
3x10-15
Seated Calf Raises
5x15-25 -- Last set 2 plates and 2 25s
Thanks Hg. That's the plan brother. Gotta get swole and reveal the it all at the Arnold, well not it all ;)
You were looking good Hg. I believe you hit some PRs that day. I think I've put on about 12 lbs since then. It's gonna be interesting to compare come March.
Yea not everything! 80 LOL!
Looking forward to seeing what you build in 2009 bro.
Nice work thrashin the wheels. Taken the heavy weight nice and deep is how it's done my man...
Hg
Decent workout. Took a while to warm up today as everything felt heavy on squats.
Single Leg Extensions - warmup
3x15
Squats
6x1-12 -- 365,385,405 all for 1 rep nice and deep
Cybex Leg Press - Still getting used to this
5x6-25 -- Last set 20 plates 6x
Front Squats
3x8-12 -- Last set 185 8x
Kneeling Leg Curls
3x8-15 -- Last set 55 per side
Lying Leg Curls
3x10-15
Seated Calf Raises
5x15-25 -- Last set 2 plates and 2 25s
Yea not everything! 80 LOL!
Looking forward to seeing what you build in 2009 bro.
Nice work thrashin the wheels. Taken the heavy weight nice and deep is how it's done my man...
Hg
Keep some shorts on LOL. Thanks Hg. Gotta get em to grow. Dont wanna get on stage with twigs.
shizz702
01-31-09, 5:44 pm
Nice wheels session scals, shit no wonder those squats felt heavy, look how much you were squatting! 405 deep is serious business, I can't wait til I'm pushing that!
zanderfever
01-31-09, 7:24 pm
Squats
6x1-12 -- 365,385,405 all for 1 rep nice and deep
Now thats what I like to see!
Nice wheels session scals, shit no wonder those squats felt heavy, look how much you were squatting! 405 deep is serious business, I can't wait til I'm pushing that!
Thanks Shizz. Just didn't feel it today until leg pressing. You'll get there real soon.
Now thats what I like to see!
Thanks Z. You know I'll continue to give it to ya.
prowrestler
01-31-09, 8:16 pm
sick squats man!! singles are awsome cuz u only got do em once!
sick squats man!! singles are awsome cuz u only got do em once!
You got that right pro lol.
Phil800101
02-01-09, 12:47 pm
Sick wheels session Steve! No doubt you're feeling it today. I hear ya bro, it's funny how some days the same weight feels so much heavier, seems to happen with squats most often.
zanderfever
02-01-09, 4:07 pm
Thanks Z. You know I'll continue to give it to ya.
I've never doubted that.
heavy squatting brother, heavy squatting.
really, can't say how heavy does 405 sound to me, and I know you get deep.
Sick wheels session Steve! No doubt you're feeling it today. I hear ya bro, it's funny how some days the same weight feels so much heavier, seems to happen with squats most often.
Thanks Phil. It sucks when weight you handle easily one week is a ton heavier the next. The big 3 are the ones that get me the most often.
I've never doubted that.
Good :)
heavy squatting brother, heavy squatting.
really, can't say how heavy does 405 sound to me, and I know you get deep.
Thanks Sun. That shit was heavy lol. Depth is the most important thing bro.
It's gonna be one of those weeks lol. Squats felt heavy yesterday and bench too today.
Flat Bench
Bar 25x, 135 12x, 225 3x, 315 2x (tough), 275 4x, 225 8x, 185 12x
Incline DB
4x10-12 -- Last set 100s 10x
Decline Bench
2x6-10 -- Last set 225 6x -- Really pumped and dead at this point
Cable Crossovers
3x12
Flat Flyes -- 5 second negative
3x10 -- Last set 50s
Rope Pushdowns
6x20
150 reps of abs and 25 minutes cardio.
It's gonna be one of those weeks lol. Squats felt heavy yesterday and bench too today.
Flat Bench
Bar 25x, 135 12x, 225 3x, 315 2x (tough), 275 4x, 225 8x, 185 12x
Incline DB
4x10-12 -- Last set 100s 10x
Decline Bench
2x6-10 -- Last set 225 6x -- Really pumped and dead at this point
Cable Crossovers
3x12
Flat Flyes -- 5 second negative
3x10 -- Last set 50s
Rope Pushdowns
6x20
150 reps of abs and 25 minutes cardio.
--------------------------------------------------------------------------------------
Very good workout Scals..heavy...honestly we all have off days, just a better excuse to crush the shit out of the weights on your next wrokout!
--------------------------------------------------------------------------------------
Very good workout Scals..heavy...honestly we all have off days, just a better excuse to crush the shit out of the weights on your next wrokout!
You got that right Ant. Deads tomorrow!!!
You got that right Ant. Deads tomorrow!!!
---------------------------------------------------------------------------------------eat up-get your rest and get very hydrated and Pull the bar through the roof!
Psycho77
02-01-09, 8:08 pm
Killer leg session Scals. 405x1 and deep.....brutal shit bro.
Pizzalamp
02-01-09, 10:16 pm
youre still putting in the work scals-u keep getitng back in there
hope u get some good rest tonight and tear it up tomm
Themostocles
02-02-09, 1:06 am
I am definitely going to have to agree with BigAnt. Besides strength is all relative, if it was heavy today, it was heavy.
keeping the heavy stuff on. strong benching despite you had an off day.
tomorrow deads... HMMM sounds like a plan to me.
What's going on Steve? Things still looking large and in charge for the Arnold. See you in 5 weeks big man.
Great looking legs, chest/triceps workouts scals17! Like BigAnt said, we all have days where the weights feel have but then again that also gives us the fuel for the next session.
---------------------------------------------------------------------------------------eat up-get your rest and get very hydrated and Pull the bar through the roof!
You got it Ant. 500 is mine today.
Killer leg session Scals. 405x1 and deep.....brutal shit bro.
Thanks Psycho.
Nice workout bro
Thanks boom.
youre still putting in the work scals-u keep getitng back in there
hope u get some good rest tonight and tear it up tomm
Thanks Pizza. Just got 9 hours. Feel good, ready to roll.
I am definitely going to have to agree with BigAnt. Besides strength is all relative, if it was heavy today, it was heavy.
I agree too T. Just hate those days lol.
keeping the heavy stuff on. strong benching despite you had an off day.
tomorrow deads... HMMM sounds like a plan to me.
Thanks Sun. Hell yea .. deads. It's been a couple of weeks.
What's going on Steve? Things still looking large and in charge for the Arnold. See you in 5 weeks big man.
Same old Burt, same old. 5 weeks is right. Gonna surprise a lot of people in Columbus.
Great looking legs, chest/triceps workouts scals17! Like BigAnt said, we all have days where the weights feel have but then again that also gives us the fuel for the next session.
Thanks Hollow. Yea I agree with that def. Feel bad for my back today!!
On Letting Go
02-02-09, 12:53 pm
Good work brother. Keep it up.
OLG
Phil800101
02-02-09, 1:52 pm
Solid session bro! Nice volume, and I like how you hit all angles of your chest. Good stuff.
prowrestler
02-02-09, 1:53 pm
It's gonna be one of those weeks lol. Squats felt heavy yesterday and bench too today.
Flat Bench
Bar 25x, 135 12x, 225 3x, 315 2x (tough), 275 4x, 225 8x, 185 12x
Incline DB
4x10-12 -- Last set 100s 10x
Decline Bench
2x6-10 -- Last set 225 6x -- Really pumped and dead at this point
Cable Crossovers
3x12
Flat Flyes -- 5 second negative
3x10 -- Last set 50s
Rope Pushdowns
6x20
150 reps of abs and 25 minutes cardio.
id be happy dude, 315 is great
Good work brother. Keep it up.
OLG
Thanks for stopping by brother. Will do.
Solid session bro! Nice volume, and I like how you hit all angles of your chest. Good stuff.
Thanks Phil. Really need to focus on the upper portion in the coming months up to the show.
id be happy dude, 315 is great
I'm happy, just wish they went up easier lol.
So woke up and hammys were still on fire from Sunday. Decided to do rack pulls instead of deads.
Rack Pulls - 2 inches under knee
135 12x, 225 5x, 315 5x, 405 5x, 495 3x, 550 1x
Shrugs
405 12x, 405 12x, 225 20x, 225 20x
Machine Pulldowns
3x12
Yates Rows
225 2x12 (1 OH, 1 UH)
135 1x12 (UH)
Mini Circuit:
Seated Row 3x10 - Last set stack
DB Shrugs - 3x12-15
Straight Arm PDs - 3x15
DB Curls
3x10
EZ Bar Curls
2x12
25 minutes on the treadmill.
prowrestler
02-02-09, 2:50 pm
sweeeet day man! 550 is huge!
KiNgKoNgPrOnGeD
02-02-09, 2:57 pm
nice rack deads scals, nice n heavy---- does the body and mind gooooood
Nice work bro. Pullin heavy. Good stuff. I can see I need to drop the pins a notch now ;)
sweeeet day man! 550 is huge!
Thanks pro. Gotta get back to pullin 600 in the rack.
nice rack deads scals, nice n heavy---- does the body and mind gooooood
Thanks king. Hell yea. Got my mind off me shitty lifts earlier in the week.
Nice work bro. Pullin heavy. Good stuff. I can see I need to drop the pins a notch now ;)
Thanks Hg. You're doing your thing brother. Soon you'll be pulling those numbers from lower spots.
Mr. Dead
02-02-09, 6:44 pm
Defiintely puttin' in some strong work, there!!!
zanderfever
02-02-09, 9:12 pm
So woke up and hammys were still on fire from Sunday. Decided to do rack pulls instead of deads.
Rack Pulls - 2 inches under knee
135 12x, 225 5x, 315 5x, 405 5x, 495 3x, 550 1x
Yates Rows
225 2x12 (1 OH, 1 UH)
135 1x12 (UH)
25 minutes on the treadmill.
Strong Rack deads. Smart not to go with the full Deads. I like the yates rows to. But, theres somethign disturbing in there... cardio?!
I knew it scals17...I knew you were going to pound your back into submission today! Great workout! That is definitely some heavy pulling there scals17. Good call on choosing the Rack Pulls verses the Deads this session.
LittleMan55
02-02-09, 10:31 pm
Good call on rack pulls because of the sore hams. You killer you back too! Hell yeah. Keep running full steam bro. We got damage to do in 5 weeks!
AZN-BEEF
02-02-09, 10:43 pm
strong work brotha!
Themostocles
02-02-09, 11:22 pm
Strong back work Steve, looking good on the rack pulls.
John-TNS
02-03-09, 12:00 am
Big back bro! Getting ready for the Arnold I see!
Psycho77
02-03-09, 2:55 am
So woke up and hammys were still on fire from Sunday. Decided to do rack pulls instead of deads.
Rack Pulls - 2 inches under knee
135 12x, 225 5x, 315 5x, 405 5x, 495 3x, 550 1x
Shrugs
405 12x, 405 12x, 225 20x, 225 20x
Machine Pulldowns
3x12
Yates Rows
225 2x12 (1 OH, 1 UH)
135 1x12 (UH)
Mini Circuit:
Seated Row 3x10 - Last set stack
DB Shrugs - 3x12-15
Straight Arm PDs - 3x15
DB Curls
3x10
EZ Bar Curls
2x12
25 minutes on the treadmill.
heavy heavy heavy workout there Scals. Love the rack pulls.
By the looks of your last workout you aren't playing around. It's officially gotten serious. You are going to be a Monster at the Arnold.
Aggression
02-03-09, 9:35 am
By the looks of your last workout you aren't playing around. It's officially gotten serious. You are going to be a Monster at the Arnold.
x2. No joke here. You're getting serious work done. 550 on racks. I have some catching up to do ..
Racks tonight ... haha.
Pizzalamp
02-03-09, 9:39 pm
insane racks
AZN-BEEF
02-03-09, 10:00 pm
nice workou!! i bet you were pumped from that circuit!
diesel1976
02-03-09, 11:45 pm
Your going to make me feel small at the arnold Steve, holy shit. You are killing it. albeit at the arnold I will feel fucking small next to everybody....haha.......at least its motivation to get bigger.
ForearmFreak
02-04-09, 11:21 am
i'm lovin the rack pulls scals, the best part is hearing the weight crash when you put it down..
The Sun
02-04-09, 11:59 am
woah a 550 rack pull!
bro you are tearing shit up and then flipping it backwards.
hardworkE
02-04-09, 1:43 pm
Looking good in here. Some big weight is being thrown around
Defiintely puttin' in some strong work, there!!!
Thanks MD. Need a massive back come August.
Strong Rack deads. Smart not to go with the full Deads. I like the yates rows to. But, theres somethign disturbing in there... cardio?!
Thanks Z. Figured not deading was the best idea. Hahaha. Arnold is coming up. Need to tighten up a bit.
I knew it scals17...I knew you were going to pound your back into submission today! Great workout! That is definitely some heavy pulling there scals17. Good call on choosing the Rack Pulls verses the Deads this session.
Thanks Hollow. It tapped out, and its still tapping lol.
Good call on rack pulls because of the sore hams. You killer you back too! Hell yeah. Keep running full steam bro. We got damage to do in 5 weeks!
Thanks Broc. Hell yea 30 days and counting (not excited at all .... HAHA)
strong work brotha!
Thakns bro.
Strong back work Steve, looking good on the rack pulls.
Thanks T.
Big back bro! Getting ready for the Arnold I see!
Thanks John. Hell yea. Gotta come in looking good.
heavy heavy heavy workout there Scals. Love the rack pulls.
Thanks Psycho. Heavy racks have def helped my back this offseason.
By the looks of your last workout you aren't playing around. It's officially gotten serious. You are going to be a Monster at the Arnold.
I sure hope so bro. Play time is officially over!!!!!
insane racks
Thanks Pizza.
nice workou!! i bet you were pumped from that circuit!
Circuit was a killer. Thanks bro.
x2. No joke here. You're getting serious work done. 550 on racks. I have some catching up to do ..
Racks tonight ... haha.
Thanks bro. Wanna get back into the 600 range. Pulled that with Big Ant back Thanksgiving time. Couple more weeks and I'll have it again.
Your going to make me feel small at the arnold Steve, holy shit. You are killing it. albeit at the arnold I will feel fucking small next to everybody....haha.......at least its motivation to get bigger.
Me ... make you look small???? Yea OK!!! Thanks bro, but yeah right!
i'm lovin the rack pulls scals, the best part is hearing the weight crash when you put it down..
Thanks FF. Hell yea and when everyone looks at ya HAHA.
woah a 550 rack pull!
bro you are tearing shit up and then flipping it backwards.
Thanks Sun. Business as usual.
Looking good in here. Some big weight is being thrown around
Thanks E. Doing my best.
So my back is still sore as shit LOL. Hit delts today and was very happy with the results.
Smith Press
135 12x, 185 10x, 225 8x, 245 8x, 255 6x (PR) - just never went that heavy before
Side Raises
5x10-15 - Last set 50s 10x
2x12 @ 20s -- Real slow and controlled.
Bent Over Laterals
40s 12x, 60s 12x, 75s 8x
Cable Upright Rows
3x10-15 -- Last set Stack 10x
Smith BNP
3x15 -- Last set 185
Close to 16 sets of calves -- Between 15-30 reps
100 reps for abs
20 minutes on the treadmill
DONE
LittleMan55
02-04-09, 7:03 pm
Damn Steve! You are going to feel that one in the morning.
Damn, scals17! My shoulders are now aching just reading that session! Ah man, I don't have shoulders till tomorrow. Great session and congrats on the PR!!!
shizz702
02-04-09, 8:09 pm
Nice delt work scals! I want to see you try the strict standing press with free weights for your next shoulder session ;)
I feel like I just saw this workout posted somewhere else ;)
haha great session Steve... boulders!
Themostocles
02-05-09, 1:30 am
Damn that is some heavy pressing! Color me impressed
Psycho77
02-05-09, 5:52 am
So my back is still sore as shit LOL. Hit delts today and was very happy with the results.
Smith Press
135 12x, 185 10x, 225 8x, 245 8x, 255 6x (PR) - just never went that heavy before
Side Raises
5x10-15 - Last set 50s 10x
2x12 @ 20s -- Real slow and controlled.
Bent Over Laterals
40s 12x, 60s 12x, 75s 8x
Cable Upright Rows
3x10-15 -- Last set Stack 10x
Smith BNP
3x15 -- Last set 185
Close to 16 sets of calves -- Between 15-30 reps
100 reps for abs
20 minutes on the treadmill
DONE
Deliciously painful. Great work Scals. My delts made a shudder when I read your workout.
John-TNS
02-05-09, 11:40 am
255 for reps on smith military presses! Holy shit!
So my back is still sore as shit LOL. Hit delts today and was very happy with the results.
Smith Press
135 12x, 185 10x, 225 8x, 245 8x, 255 6x (PR) - just never went that heavy before
Side Raises
5x10-15 - Last set 50s 10x
2x12 @ 20s -- Real slow and controlled.
Bent Over Laterals
40s 12x, 60s 12x, 75s 8x
Cable Upright Rows
3x10-15 -- Last set Stack 10x
Smith BNP
3x15 -- Last set 185
Close to 16 sets of calves -- Between 15-30 reps
100 reps for abs
20 minutes on the treadmill
DONE
I'll just quote you:
business as usual.
Nice shoulder work man, cool PR!
Damn Steve! You are going to feel that one in the morning.
Haha, I did bro. They're sore as shit.
Damn, scals17! My shoulders are now aching just reading that session! Ah man, I don't have shoulders till tomorrow. Great session and congrats on the PR!!!
Thanks Hollow. You'll kill yours too.
Nice delt work scals! I want to see you try the strict standing press with free weights for your next shoulder session ;)
Ight bro. It's on!!! My max on that was 205 for 2-3 reps last time I tried it.
I feel like I just saw this workout posted somewhere else ;)
haha great session Steve... boulders!
Haha, yea, right lol. Thanks bro. Gotta get em large and in charge.
Damn that is some heavy pressing! Color me impressed
Thanks T.
Deliciously painful. Great work Scals. My delts made a shudder when I read your workout.
Thanks Psycho. Love making others ache lol.
255 for reps on smith military presses! Holy shit!
Thanks John. Working towards 275 for a clean 5 in the upcoming months.
I'll just quote you:
business as usual.
Thanks Sun. That's exactly right.
Nice shoulder work man, cool PR!
Thanks boom. More to come soon.
Mr. Dead
02-05-09, 5:52 pm
Great delt session!!! You'll be needin' new doors, soon!!!
Triceps first as usual. Good day with triceps, biceps were eh.
Smith CGBP - Never done 315 clean before
135 12x, 225 6x, 275 5x, 295 5x, 315 5x(PR) -- 3 clean, 2 forced
Skulls on the Decline Bench
95 12x, 115 10x, 135 8x
Pushdowns
3x10-15
Dip Machine
2x20
Preacher Curls
4x10-15
DB Curls
4x8-15 -- Last set 50s 8x
Machine Curls
2x20
Great delt session!!! You'll be needin' new doors, soon!!!
Thanks MD. I sure hope so LOL.
Mr. Dead
02-05-09, 5:56 pm
Triceps first as usual. Good day with triceps, biceps were eh.
Smith CGBP - Never done 315 clean before
135 12x, 225 6x, 275 5x, 295 5x, 315 5x(PR) -- 3 clean, 2 forced
Skulls on the Decline Bench
95 12x, 115 10x, 135 8x
Pushdowns
3x10-15
Dip Machine
2x20
Preacher Curls
4x10-15
DB Curls
4x8-15 -- Last set 50s 8x
Machine Curls
2x20
Great stuff!!! Good luck getting the fork/spoon/cup to your mouth, though... *L*
Psycho77
02-05-09, 6:53 pm
Triceps first as usual. Good day with triceps, biceps were eh.
Smith CGBP - Never done 315 clean before
135 12x, 225 6x, 275 5x, 295 5x, 315 5x(PR) -- 3 clean, 2 forced
Skulls on the Decline Bench
95 12x, 115 10x, 135 8x
Pushdowns
3x10-15
Dip Machine
2x20
Preacher Curls
4x10-15
DB Curls
4x8-15 -- Last set 50s 8x
Machine Curls
2x20
sick gun show. thats the stuff that separates the men from the boys.
zanderfever
02-05-09, 6:57 pm
Triceps first as usual. Good day with triceps, biceps were eh.
Smith CGBP - Never done 315 clean before
135 12x, 225 6x, 275 5x, 295 5x, 315 5x(PR) -- 3 clean, 2 forced
Skulls on the Decline Bench
95 12x, 115 10x, 135 8x
Pushdowns
3x10-15
Dip Machine
2x20
Preacher Curls
4x10-15
DB Curls
4x8-15 -- Last set 50s 8x
Machine Curls
2x20
So great to see that you hit triceps first. To many people go for biceps first.
Great stuff!!! Good luck getting the fork/spoon/cup to your mouth, though... *L*
Thanks MD. It's been a challenge so far LOL.
sick gun show. thats the stuff that separates the men from the boys.
Thanks Psycho. That means a lot.
So great to see that you hit triceps first. To many people go for biceps first.
Like always bro.
Now that's a great arm session. Nice work big man.
prowrestler
02-05-09, 8:12 pm
super arm workout beast!
Now that's a great arm session. Nice work big man.
Thanks Burt. Wanna have some cannons for the Arnold ... which btw is a mere 29 days from now.
super arm workout beast!
Thanks pro, I try.
freak...
Always making me out to be something I'm striving for :)
Thanks Burt. Wanna have some cannons for the Arnold ... which btw is a mere 29 days from now.
Yes sir. Gotta get serious and get that right to bare arms!
Brutal arm workout, scals. You're one strong motherfucker.
Great job blasting your arms scals17!!! Congrats on hitting the PR!!!
Aggression
02-06-09, 8:44 am
Strong CGBP man. I still have to try the decline skulls. I always want to hit that but forget while I'm there. niCe work.
ForearmFreak
02-06-09, 11:01 am
awesome work scals. getting those 3 must have been awesome, and those forced 2 are only prepping those tri's for next time..
So my back is still sore as shit LOL. Hit delts today and was very happy with the results.
Smith Press
135 12x, 185 10x, 225 8x, 245 8x, 255 6x (PR) - just never went that heavy before
Side Raises
5x10-15 - Last set 50s 10x
2x12 @ 20s -- Real slow and controlled.
Bent Over Laterals
40s 12x, 60s 12x, 75s 8x
Cable Upright Rows
3x10-15 -- Last set Stack 10x
Smith BNP
3x15 -- Last set 185
Close to 16 sets of calves -- Between 15-30 reps
100 reps for abs
20 minutes on the treadmill
DONE
Some good volume on the finishers there bro. What is BNP?
Triceps first as usual. Good day with triceps, biceps were eh.
Smith CGBP - Never done 315 clean before
135 12x, 225 6x, 275 5x, 295 5x, 315 5x(PR) -- 3 clean, 2 forced
Skulls on the Decline Bench
95 12x, 115 10x, 135 8x
Pushdowns
3x10-15
Dip Machine
2x20
Preacher Curls
4x10-15
DB Curls
4x8-15 -- Last set 50s 8x
Machine Curls
2x20
Congrats on the 315 CGBP homie. All lifts lookin good and strong in here.
Hg
Yes sir. Gotta get serious and get that right to bare arms!
Hell yeah. Can't walk in there with twigs.
Brutal arm workout, scals. You're one strong motherfucker.
Thanks Soda. I appreciate that, but got a long way to go.
Great job blasting your arms scals17!!! Congrats on hitting the PR!!!
Thanks Hollow. I knew that 3pies would fall son, real happy it was yesterday.
Strong CGBP man. I still have to try the decline skulls. I always want to hit that but forget while I'm there. niCe work.
Thanks bro. Yea I do the same thing with certain exercises.
awesome work scals. getting those 3 must have been awesome, and those forced 2 are only prepping those tri's for next time..
Thanks FF. It def was awesome. You're right, it's only going to help.
Some good volume on the finishers there bro. What is BNP?
Congrats on the 315 CGBP homie. All lifts lookin good and strong in here.
Hg
Thanks Hg. BNP - Behind Neck Press. Thanks about the close grip too. Trying my best to keep it strong before I start dieting down and get ripped lol.
Pizzalamp
02-06-09, 9:39 pm
heavy weights scals...nice job...rest and recover my friend
heavy weights scals...nice job...rest and recover my friend
Thanks Pizza. Enjoyed the day off.
Hell of a day!
8 minutes on the bike to Warmup
Leg Press - Century Style
Up to 5pps for 50
--Knew I wasn't getting 6pps for 60, so dropped the weight--
2pps 100x
Kneeling Leg Curls
5x10-15 -- Last set 60 per side
Leg Extensions
3x15-20
Circuit:
-Glute Machine (yea, yea lol) 2x12
-Abductor 2x30
-Lying Curls 2x12
150 reps for Abs
30 minutes on the treadmill.
John-TNS
02-07-09, 11:53 pm
Nice wheels session! Leg press looked nasty bro!
Pizzalamp
02-08-09, 1:37 pm
haha have fun walking!
Nice wheels session! Leg press looked nasty bro!
Thanks bro. Believe me, it was!
haha have fun walking!
Thanks Pizza. It's been interesting today.
Used G's Inclined to Grow workout today:
http://www.animalpak.com/html/article_details.cfm?section=training&ID=230
Incline Flyes:
55s 15x, 70s 10x, 85s 6x
BB Incline Press
185 12x, 225 8x, 255 4x
Smith Machine Incline (don't have HS one)
135 12x, 225 8x, 255 5x drop to 225 5x drop to 135 12x (22 reps total)
Cable CrossUNDERS
3x12
Ton of calf work. Really need them to respond!!!!
30 minutes on the treadmill.
Pizzalamp
02-08-09, 6:07 pm
heavy work!
i did those cable ucnrossovers too today-i love the squeeze u get on em
KiNgKoNgPrOnGeD
02-08-09, 7:10 pm
Used G's Inclined to Grow workout today:
http://www.animalpak.com/html/article_details.cfm?section=training&ID=230
Incline Flyes:
55s 15x, 70s 10x, 85s 6x
BB Incline Press
185 12x, 225 8x, 255 4x
Smith Machine Incline (don't have HS one)
135 12x, 225 8x, 255 5x drop to 225 5x drop to 135 12x (22 reps total)
Cable CrossUNDERS
3x12
Ton of calf work. Really need them to respond!!!!
30 minutes on the treadmill.
very nice workout scals. Strong inclines to boot...but...this workout doesnt deserve A1..sorry
Psycho77
02-08-09, 7:24 pm
Hell of a day!
8 minutes on the bike to Warmup
Leg Press - Century Style
Up to 5pps for 50
--Knew I wasn't getting 6pps for 60, so dropped the weight--
2pps 100x
Kneeling Leg Curls
5x10-15 -- Last set 60 per side
Leg Extensions
3x15-20
Circuit:
-Glute Machine (yea, yea lol) 2x12
-Abductor 2x30
-Lying Curls 2x12
150 reps for Abs
30 minutes on the treadmill.
Definitely liking this leg workout Scals. Nice take on the century and finish it with 2ppsx100, simply evil on the legs.
heavy work!
i did those cable ucnrossovers too today-i love the squeeze u get on em
Thanks Pizza. Love em too. Pump from them is sick.
very nice workout scals. Strong inclines to boot...but...this workout doesnt deserve A1..sorry
Thanks King. Those are some fightin words, but I'll take it as motivation for tomorrow's back workout.
Definitely liking this leg workout Scals. Nice take on the century and finish it with 2ppsx100, simply evil on the legs.
Thanks bro. Those leg presses killed me, but happy I got it done.
shizz702
02-08-09, 7:34 pm
Sick sessions scals, those century leg presses are ridiculous and that was some nice incline work.
Sick sessions scals, those century leg presses are ridiculous and that was some nice incline work.
Thanks Shizz. Those leg presses kicked my ass. The inclines are poor. I'm hoping it was due to the pre-exhaustion. Need to def improve them regardless.
PS. Strict presses on Tuesday. Try to make ya proud.
shizz702
02-08-09, 7:54 pm
PS. Strict presses on Tuesday. Try to make ya proud.
Aw shit, you know how I feel about those!
Kill em bro! And make those a staple of your shoulder routine bro, best shoulder exercise there is, bar none.
Aw shit, you know how I feel about those!
Kill em bro! And make those a staple of your shoulder routine bro, best shoulder exercise there is, bar none.
I'm gonna try. As long as the wrist holds up with em, theyll be in my routine.
John-TNS
02-08-09, 9:37 pm
Interesting workout bro, I like!
zanderfever
02-08-09, 10:53 pm
Hmmm... I like the unconventional work. Very nice.
AZN-BEEF
02-08-09, 11:37 pm
nice work brotha!
LOL you're the second person i see that tried those centuries! how did they feel?
Firedrake
02-08-09, 11:40 pm
Used G's Inclined to Grow workout today:
http://www.animalpak.com/html/article_details.cfm?section=training&ID=230
Incline Flyes:
55s 15x, 70s 10x, 85s 6x
BB Incline Press
185 12x, 225 8x, 255 4x
Smith Machine Incline (don't have HS one)
135 12x, 225 8x, 255 5x drop to 225 5x drop to 135 12x (22 reps total)
Cable CrossUNDERS
3x12
Ton of calf work. Really need them to respond!!!!
30 minutes on the treadmill.
Great looking work! I'm coming to love the Smith machine for any number of things!
Themostocles
02-09-09, 2:28 am
I love the incline to grow program, glad to see someone else busting it out. Of course, I ain't quite hitting it as heavy as you.
Great work as always Steve. Inclined to grow is a nice little chest session to bust out when you need a change up.
Great leg session scals17! I bet walking must have been a challenge later on in the day for you.
It almost seems like you were not completely satisfied with your chest workout but I will disagree with you on that one, I thought it was a damn fine one scals17. Sometimes pre-exhausting the muscle first may affect your heavy movement but nonetheless the muscle is definitely getting hit hard. Great work.
Interesting workout bro, I like!
Thanks John.
Hmmm... I like the unconventional work. Very nice.
Thanks Z. Gotta switch it up and grow.
nice work brotha!
LOL you're the second person i see that tried those centuries! how did they feel?
Thanks bro. They kill!!! I wanted to die during the last two sets. I got off the leg press and fell down. It was funny but hurt like hell.
Great looking work! I'm coming to love the Smith machine for any number of things!
Thanks Drake. Absolutely, the Smith is a very useful tool in my arsenal.
I love the incline to grow program, glad to see someone else busting it out. Of course, I ain't quite hitting it as heavy as you.
Thanks T. It is an awesome workout. You'll get there too. How are you feeling?
Great work as always Steve. Inclined to grow is a nice little chest session to bust out when you need a change up.
Thanks Burt. Hell yea. I like to throw it in every six weeks or so, gimme some variation.
Nice work man
Thanks boom.
Great leg session scals17! I bet walking must have been a challenge later on in the day for you.
It almost seems like you were not completely satisfied with your chest workout but I will disagree with you on that one, I thought it was a damn fine one scals17. Sometimes pre-exhausting the muscle first may affect your heavy movement but nonetheless the muscle is definitely getting hit hard. Great work.
Thanks Hollow. Yea leg day def owned me lol.
I was happy with chest, but you know me, I always want more. I really want to improve my incline bench a lot. I only have 4 more weeks of my offseason, so I'll def be putting it into overdrive.
Thanks John.
so I'll def be putting it into overdrive.
put it in overdrive and keep it there til after your show! NOW IS THE TIME!
put it in overdrive and keep it there til after your show! NOW IS THE TIME!
Hell yea bro. It's on!!
Aggression
02-09-09, 10:35 am
The past two workouts looked good man. 5pps x 50 is serious work. Let ask you, when hitting 50 reps, is that all one fluid set? Or are you taking a couple seconds of rest between each rep on your climb to 50? I know when I do sets of 20-50, I always need a breather as the reps get higher and higher. Some reps will be followed by a 5s rest or so, while still under the weight ....
Inclined to Grow is an awesome workout as well.
Solid work on the legs and chest Steve. Hey, 10px50 on the leg press is some shiz brother :) You know it too! Had to be feeling that the rest of the day?
Hg
Phil800101
02-09-09, 2:10 pm
Sick workouts there Steve! Looking strong bro, keep it up.
The past two workouts looked good man. 5pps x 50 is serious work. Let ask you, when hitting 50 reps, is that all one fluid set? Or are you taking a couple seconds of rest between each rep on your climb to 50? I know when I do sets of 20-50, I always need a breather as the reps get higher and higher. Some reps will be followed by a 5s rest or so, while still under the weight ....
Inclined to Grow is an awesome workout as well.
Thanks bro. I hit it in 2 intervals. Got to 30, took bout 10 seconds and got the last 20. Needed to stretch the quads out and regroup.
That workout is sick. G is a smart man lol.
Solid work on the legs and chest Steve. Hey, 10px50 on the leg press is some shiz brother :) You know it too! Had to be feeling that the rest of the day?
Hg
Thanks Hg. I knew it when I stumbled around the gym looking for a trash can to puke into lol. I'm still feeling it bro. But thats good LOL.
Sick workouts there Steve! Looking strong bro, keep it up.
Thanks Phil. Need to get even stronger.
Good workout today. Noticed I need some more lower lat development, so from here on in gonna throw in some reverse grip movements.
Pull-ups - warmup
BW 2x10
Machine Pulldowns
4x10-20 -- Last set Stack for 10
Smith Machine Deads - Saw an In the Trenches video of Dexter doing em, and wanted to try
5x5-12 -- Last set 405
--These were OK. Not a bad variation, but I'll stick to free weights--
Seated Row
6x12 -- Used the wide grip, narrow grip, and single arm (2 sets each)
DB Shrugs
5x12
BB Shrugs
4x12
Machine Preacher Curls
3x8-20
EZ Bar Curls
3x12
Lots of abs, then 30 minutes on the treadmill.
DONE.
Mr. Dead
02-09-09, 4:50 pm
Great session!!! I'm starting to work on my lower lats, as well... (I'll be happy for any lat development... *LOL*) Great stuff!!!
Solid back work bro. Speaking of back, how is that these days?
Sick back workout, scals. I was thinking of how smith machine deads would work the other day. It seemed to me that the restricted ROM would be weird.
NJC_Manhattan
02-09-09, 5:02 pm
Good workout today. Noticed I need some more lower lat development, so from here on in gonna throw in some reverse grip movements.
Pull-ups - warmup
BW 2x10
Machine Pulldowns
4x10-20 -- Last set Stack for 10
Smith Machine Deads - Saw an In the Trenches video of Dexter doing em, and wanted to try
5x5-12 -- Last set 405
--These were OK. Not a bad variation, but I'll stick to free weights--
Seated Row
6x12 -- Used the wide grip, narrow grip, and single arm (2 sets each)
DB Shrugs
5x12
BB Shrugs
4x12
Machine Preacher Curls
3x8-20
EZ Bar Curls
3x12
Lots of abs, then 30 minutes on the treadmill.
DONE.
I like the way you do seated rows. Good work man.
Great session!!! I'm starting to work on my lower lats, as well... (I'll be happy for any lat development... *LOL*) Great stuff!!!
Thanks MD. I have decent width, but need them to start a lil lower.
Solid back work bro. Speaking of back, how is that these days?
Thanks Hg. It's been pretty good lately. Can't complain. Being careful. How is yours holding up?
Sick back workout, scals. I was thinking of how smith machine deads would work the other day. It seemed to me that the restricted ROM would be weird.
Thanks Soda. Yea I thought about that too, but surprisingly it wasn't too bad. I was able to go all the way to the floor and up. It is weird at first but you get used to it.
I like the way you do seated rows. Good work man.
Thanks brother. Variation is key.
NJC_Manhattan
02-09-09, 5:15 pm
Big strides and keep it going. Subb'd for this
Big strides and keep it going. Subb'd for this
Thanks bro. Glad to have a fellow NYer along.
zanderfever
02-09-09, 11:38 pm
Good workout today. Noticed I need some more lower lat development, so from here on in gonna throw in some reverse grip movements.
Smart, scals! You'll get a great contraction with those. Reverse grip Yates Rows will be your friend...
Themostocles
02-10-09, 1:46 am
Great back workout Steve, always looking good
Nice work!
Thanks boom.
Smart, scals! You'll get a great contraction with those. Reverse grip Yates Rows will be your friend...
Thanks Z. Looking forward to seeing some good results.
Great back workout Steve, always looking good
Thanks T, I appreciate that.
Themostocles
02-10-09, 4:57 am
So how are you liking the late shift?
Psycho77
02-10-09, 4:58 am
Good workout today. Noticed I need some more lower lat development, so from here on in gonna throw in some reverse grip movements.
Pull-ups - warmup
BW 2x10
Machine Pulldowns
4x10-20 -- Last set Stack for 10
Smith Machine Deads - Saw an In the Trenches video of Dexter doing em, and wanted to try
5x5-12 -- Last set 405
--These were OK. Not a bad variation, but I'll stick to free weights--
Seated Row
6x12 -- Used the wide grip, narrow grip, and single arm (2 sets each)
DB Shrugs
5x12
BB Shrugs
4x12
Machine Preacher Curls
3x8-20
EZ Bar Curls
3x12
Lots of abs, then 30 minutes on the treadmill.
DONE.
Nice work Scals. Already looking jacked in your pics, gonna be even thicker with workouts like this.
Aggression
02-10-09, 9:26 am
Smith Machine Deads - Saw an In the Trenches video of Dexter doing em, and wanted to try
5x5-12 -- Last set 405
--These were OK. Not a bad variation, but I'll stick to free weights--
I've done these before. I would assume they'd be a good exercise choice as a contest approaches to avoid injury. niCe work. I need some more lower lat development myself. Get those lats to expand lower brotha
On Letting Go
02-10-09, 9:37 am
Solid back/trap/bicep workout. Thats a good amount of volume.
OLG
LittleMan55
02-10-09, 9:47 am
Smitty Deads Huh? I may have to try that out atleast once. Whole work out kicked ass bro. Thats normal though. Whats on the agenda for the rest of the week? Pressing some Semis?
Hoomgar
02-10-09, 10:16 am
Thanks Hg. It's been pretty good lately. Can't complain. Being careful. How is yours holding up?
I'll answer that bro by saying this. Keep doing what you are doing. As long as it allows you to work around it do so. And keep adding to it as you can. My back has completely changed my mindset and understanding of how the body can adapt and change over time. If I tweak it now, it is usually better by morning. I know it sounds crazy but my back is no longer a concern for me. I have many other parts that need the attention now but the back just needs to keep growing.
Like Tiny says, shore it up with muscle back there and you'll be OK. You already got a lot to work with there bro so I suspect you'll be setting records with it again in short order. It's 2009, you gots goals :)
Hg
Great back session scals17!!! I’ll be hitting back later today so this one has me fired up!!!
shizz702
02-10-09, 7:13 pm
Solid back work scals, but where is the strict presses? Checked around for them but couldn't find them.
So how are you liking the late shift?
I forgot to mention that they changed me to the early shift the first day I got there. I mean it's not much better, 5am-5pm lol.
Nice work Scals. Already looking jacked in your pics, gonna be even thicker with workouts like this.
Thanks Psycho. Those pics are a couple months old. Ill get some new ones at the Arnold.
I've done these before. I would assume they'd be a good exercise choice as a contest approaches to avoid injury. niCe work. I need some more lower lat development myself. Get those lats to expand lower brotha
Yea I agree. When I get closer to the show I'll try em out again. Lower lats ... we'll get some.
Solid back/trap/bicep workout. Thats a good amount of volume.
OLG
Thanks brother. That amount seems to work well for me.
Smitty Deads Huh? I may have to try that out atleast once. Whole work out kicked ass bro. Thats normal though. Whats on the agenda for the rest of the week? Pressing some Semis?
Thanks Broc. Yea they are interesting. You can really focus on the correct form with them. Dexter said something about his obliques getting wider with traditional ones, so I figured I'd just try em out.
I pressed today. Felt like a semi lol. I'll post in a lil bit.
I'll answer that bro by saying this. Keep doing what you are doing. As long as it allows you to work around it do so. And keep adding to it as you can. My back has completely changed my mindset and understanding of how the body can adapt and change over time. If I tweak it now, it is usually better by morning. I know it sounds crazy but my back is no longer a concern for me. I have many other parts that need the attention now but the back just needs to keep growing.
Like Tiny says, shore it up with muscle back there and you'll be OK. You already got a lot to work with there bro so I suspect you'll be setting records with it again in short order. It's 2009, you gots goals :)
Hg
I agree with ya Hg. Keep muscling up and we'll be fine. I noticed that when I first started deadlifting, I helped out my back problems. Eventually it stopped helping. I figure working back into it slowly will do the same all over again.
Great back session scals17!!! I’ll be hitting back later today so this one has me fired up!!!
Thanks Hollow. Anything I can do to help.
Solid back work scals, but where is the strict presses? Checked around for them but couldn't find them.
Sorry bro, haven't posted it yet. Be up in a few.
Per the request of Shizz, I did some strict presses today. Never ever do em, but they weren't so bad.
Strict Press
Bar 15x, 95 12x, 135 8x, 165 6x, 185 5x, 195 3x, 205 3x
Side Laterals
7x10-20
Reverse Flyes
4x12-15
Standing DB Press ss w/ Rubber Band High Pulls
2x12/2x30
Lots of calves and DONE.
shizz702
02-10-09, 7:24 pm
Haha no prob bro, that is some heavy pressing! Don't recall seeing you do those before, how do you like them? 205 is some nasty weight on them, 185 is my personal best so far.
Haha no prob bro, that is some heavy pressing! Don't recall seeing you do those before, how do you like them? 205 is some nasty weight on them, 185 is my personal best so far.
Thanks bro. They're not bad. Very different from everything else I do. I usually stick to seated presses on everything. 185 ain't nothing to sneeze at.
Great shoulder workout scals17!!! That was some heavy pressing!
Hey, I read over in B Con's journey that you also entered the transformation contest over at BB.com. Wishing you the best scals17!
Looking forward to whopping some ass with ya Steve. Read my prediction of us...
John-TNS
02-10-09, 10:42 pm
nice strict presses and back work bro!
Firedrake
02-10-09, 11:05 pm
SWEET looking shoulder work -- those strict presses alone'll kill ya.
Aggression
02-11-09, 8:59 am
Hit it and quit it. Get in, do work, get out. niCe workout.
ForearmFreak
02-11-09, 9:27 am
Can't stand those strict presses. They make me feel like such a whimp lol...delts are def smoked after doing those though
Hoomgar
02-11-09, 11:49 am
Shoulder work looked great bro. Do you mind filling me in on the "Strict Press" is it like a mil press?
Great shoulder workout scals17!!! That was some heavy pressing!
Hey, I read over in B Con's journey that you also entered the transformation contest over at BB.com. Wishing you the best scals17!
Thanks Hollow. Delts are killing me today. Thank you about the contest. The two of us are going to rock out in this.
Looking forward to whopping some ass with ya Steve. Read my prediction of us...
Hell yea bro. Gonna kick some serious ass.
Nice strict presses man
Thanks bro.
nice strict presses and back work bro!
Thanks John. Arnold is not far away, gotta keep working my ass off.
SWEET looking shoulder work -- those strict presses alone'll kill ya.
Thanks Drake. They did just that.
Hit it and quit it. Get in, do work, get out. niCe workout.
What I do on the weekend is my business!!!! HAHAHA ... oh the workout :)
Thanks bro.
Can't stand those strict presses. They make me feel like such a whimp lol...delts are def smoked after doing those though
I hate them too bro. Just one of those things.
Shoulder work looked great bro. Do you mind filling me in on the "Strict Press" is it like a mil press?
Thanks Hg. Strict press is standing mils with no leg drive. Same thing me, Enforcer, and Jay were doing at South Side.
Pizzalamp
02-11-09, 9:39 pm
hmmmmmm
some heavy presses in here
scals-whats your goal? jacked monster or fitness model type body?
Ight so figured since that dingle nut B Con let the cat out of the bag, I would too. We are both entering the OBF Transformation Challenge. Starts right after the Arnold. I figured that's when I'll start dieting for my show anyway I might as well enter into this.
I've got everything diet, training, and supplement wise pretty much worked out. I will let everyone in on it when I start. The two of us are gonna rock out. It's gonna be an awesome experience, especially getting to do it with Burt. Def gonna keep each other on track to victory.
hmmmmmm
some heavy presses in here
scals-whats your goal? jacked monster or fitness model type body?
Thanks Pizza. Gotta go with jacked monster LOL.
Ight so figured since that dingle nut B Con let the cat out of the bag, I would too. We are both entering the OBF Transformation Challenge. Starts right after the Arnold. I figured that's when I'll start dieting for my show anyway I might as well enter into this.
I've got everything diet, training, and supplement wise pretty much worked out. I will let everyone in on it when I start. The two of us are gonna rock out. It's gonna be an awesome experience, especially getting to do it with Burt. Def gonna keep each other on track to victory.
Looking forward to following along...wishing both you and B Con the best!!!
Looking forward to following along...wishing both you and B Con the best!!!
Thanks again Hollow. We both appreciate it.
Psycho77
02-11-09, 11:15 pm
Per the request of Shizz, I did some strict presses today. Never ever do em, but they weren't so bad.
Strict Press
Bar 15x, 95 12x, 135 8x, 165 6x, 185 5x, 195 3x, 205 3x
Side Laterals
7x10-20
Reverse Flyes
4x12-15
Standing DB Press ss w/ Rubber Band High Pulls
2x12/2x30
Lots of calves and DONE.
nicely done Scals. 205 is heavy ass weight for OHP. Best of luck on the contest.
LittleMan55
02-11-09, 11:18 pm
Damn strong strict presses. Those things will fry you if done correctly. 3 weeks til gym wrecking in Ohio!!!
damn heavy pullin. keep gettin stronger.
Damn son we got this shit no doubt. Glad to see you destroying the delts. I'm glad we doing this contest together...
Thanks Hg. Strict press is standing mils with no leg drive. Same thing me, Enforcer, and Jay were doing at South Side.
Awe, I felt that! LOL! OK OK, point taken :D
prowrestler
02-12-09, 10:40 am
damn dude, sick fuckin strict presses!!!
Damn strong strict presses. Those things will fry you if done correctly. 3 weeks til gym wrecking in Ohio!!!
Thanks Broc. My delts are still sore. Hell yea, 3 weeks.
damn heavy pullin. keep gettin stronger.
Thanks brother.
Damn son we got this shit no doubt. Glad to see you destroying the delts. I'm glad we doing this contest together...
Thanks bro. No doubt about it. We're gonna run that shit. I'm glad too.
Awe, I felt that! LOL! OK OK, point taken :D
Hahaha. Yea they're tough Hg.
damn dude, sick fuckin strict presses!!!
Thanks pro. A lil consistency and I'll get em.
Great day today. Felt strong as shit.
Smith Machine CGBP ss w/ BB Curls
135 12x/65 12x
225 10x/85 10x
275 8x/105 8x
315 5x/115 8x
Single Arm OH Ext ss w/ DB Curls - same weight and reps
20s 15x, 30s 12x, 40s 10x, 50s 8x
Pushdowns ss w/ Cable Curls - Reverse Pyramid
4x15,15,20,25
20 minutes on the treadmill.
DONE.
LittleMan55
02-12-09, 7:57 pm
didnt just feel... That was strong as shit!!!
Uh...scals17...you weren't planning on using your arms anytime soon were you? That was one killer arm session! Wicked super setting!
zanderfever
02-12-09, 9:36 pm
Great day today. Felt strong as shit.
Smith Machine CGBP ss w/ BB Curls
135 12x/65 12x
225 10x/85 10x
275 8x/105 8x
315 5x/115 8x
Single Arm OH Ext ss w/ DB Curls - same weight and reps
20s 15x, 30s 12x, 40s 10x, 50s 8x
Pushdowns ss w/ Cable Curls - Reverse Pyramid
4x15,15,20,25
20 minutes on the treadmill.
DONE.
That, my friend, is a very exceptional arm workout. Great job.
ForearmFreak
02-12-09, 11:16 pm
315 close grip...damn hopefully i'll get there one day. Have you been doing the supersets like that for awhile, i mean with the cg and all? Cause I remember you working with Big Ant doing something like that during the philly abc
AZN-BEEF
02-13-09, 1:59 am
nice cgbp!
Pizzalamp
02-13-09, 11:01 pm
Great day today. Felt strong as shit.
Smith Machine CGBP ss w/ BB Curls
135 12x/65 12x
225 10x/85 10x
275 8x/105 8x
315 5x/115 8x
Single Arm OH Ext ss w/ DB Curls - same weight and reps
20s 15x, 30s 12x, 40s 10x, 50s 8x
Pushdowns ss w/ Cable Curls - Reverse Pyramid
4x15,15,20,25
20 minutes on the treadmill.
DONE.
no wonder u have big arms
didnt just feel... That was strong as shit!!!
Thanks Broc. Remembering the pact every workout.
Uh...scals17...you weren't planning on using your arms anytime soon were you? That was one killer arm session! Wicked super setting!
Haha, thanks Hollow. Felt good Thursday.
That, my friend, is a very exceptional arm workout. Great job.
Thanks Z. Need em to grow.
315 close grip...damn hopefully i'll get there one day. Have you been doing the supersets like that for awhile, i mean with the cg and all? Cause I remember you working with Big Ant doing something like that during the philly abc
You'll get it bro. Not really supersetting too much. I will be a lil more when I transition into pre-contest training.
nice cgbp!
Thanks bro.
no wonder u have big arms
Haha, I wish they were big lol. Got lots of work to do.
Psycho77
02-14-09, 8:10 pm
Great day today. Felt strong as shit.
Smith Machine CGBP ss w/ BB Curls
135 12x/65 12x
225 10x/85 10x
275 8x/105 8x
315 5x/115 8x
Single Arm OH Ext ss w/ DB Curls - same weight and reps
20s 15x, 30s 12x, 40s 10x, 50s 8x
Pushdowns ss w/ Cable Curls - Reverse Pyramid
4x15,15,20,25
20 minutes on the treadmill.
DONE.
Strong arm day Scals! Heavy CGBP ss BB curls.........sick stuff.
Strong arm day Scals! Heavy CGBP ss BB curls.........sick stuff.
Thanks Psycho.
Back in Blacksburg fro Valentine's Day. Back in the old gym that I used to run. So glad to be back. Got the chance to train with my brother today. Here's how it went.
Squats
135 12x, 225 10x, 315 5x, 365 2x, 405 1x, 435 1x
Leg Press
5x8-20 -- Last set 20 plates 8x
SLDL - on a box
135 12x, 185 12x, 225 10x, 275 10x
Uni Lateral Leg Curls
3x10-12 -- Last set 70
Leg Extensions ss w/ Seated Leg Curls
3x10-12 -- Same weight and reps each set
Seated Calf
4x20
15 minutes of elliptical.
T o m m Y
02-14-09, 8:56 pm
solid!!
AZN-BEEF
02-15-09, 12:03 pm
wow killer leg workout!
prowrestler
02-15-09, 12:04 pm
yep, very good leg session