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scals
08-18-08, 5:52 pm
So I have been gone for about three months with no internet, but that doesn't mean that I wasn't training. Right now I'm down to about 206 pounds. I don't no BF %, but I can say that this is the leanest I have ever been. Stats looking like this:

Chest: 48in
Shoulders: 56in
Arms: 17in
Legs: 25in
Calves: 15in (fuck)
Neck: 18in
Waist: 33.5in

For those of you who followed my last journey, I was planning on competing in September but due to a serious illness, not to mention some lagging parts, and a left knee injury, I decided to hold off on that. I plan on competing this upcoming May. But first I need to put some more size on to my frame. This time I am not concerned with what the scale says, but rather what the mirror shows. I will be bulking until the new year, so I hope to be able to put between a 1/2 inch and an inch onto each body part (just not my waist lol).

I will be doing a clean bulk, with max 3 cheat meals per week. The way that has worked for me in the past is carb cycling so I will continue to use what works. The plan is 350g of carbs on workout days and about 200 non workout days. Protein will be consistently 320g+.

I haven't figured out specifics about the diet other than the food is going to be clean and that I will be eating 7 times per day. I just received all my supps that I will be using. The list includes:

Pak, Omega, Real Gains, Ultra Whey, EAA Nitro, Nitro, Beta Ala9, SuperPump 250, Waximaize

Training is going to be simple and basic. Machines and cables will be used sparingly, I'm focused on the DBs and BBs. I'm really not concerned with how heavy things are this go round. Heavy isn't a number, it's a feeling, and I finally understand that. I'm preparing a 5 day split as I type this and it's coming along quite well. I finally have a workout partner that understands why I do this shit. Curls are not for the girls. They're for me.

I'm psyched for this off season. I feel that as long as I am injury free this will be the best one ever. Follow along, leave your comments and your criticisms. I love when people offer up their opinions, makes me a more well rounded individual.

This will all begin this Sunday August 24th. I'm moving back to school and have tons of things to do over the course of this week so it's an off week going into what should be the best bulk ever.

Mr. Dead
08-18-08, 6:28 pm
1st!!! Definitely can't wait to see how this goes!!! Great to have ya back!!!

LuvsThePain
08-18-08, 6:32 pm
Good luck with your new goals! Have you considered trying m-stack for bulking?

LTP

sly06
08-18-08, 7:00 pm
You know I am in on this bro. Let's get to work.

B Con
08-18-08, 10:32 pm
What up Steve... subbed. Wish ya the best.. you need anything PM me. Gonna be following along.

scals
08-18-08, 11:10 pm
1st!!! Definitely can't wait to see how this goes!!! Great to have ya back!!!


You know I am in on this bro. Let's get to work.


What up Steve... subbed. Wish ya the best.. you need anything PM me. Gonna be following along.

Thanks guys. It's good to be back, and I can't wait to get rolling.


Good luck with your new goals! Have you considered trying m-stack for bulking?

LTP

Thanks brother. I have used M-Stak a couple of times. I am considering using it again but not to start this bulk. I used it over the summer, stacked with cuts, to lean out and keep lean muscle.

B Con
08-18-08, 11:12 pm
I forgot to mention... curls are still for the girls hahaha

LittleMan55
08-19-08, 12:39 pm
Lets get the ball rolling bro! I'm here and subbed! Still waiting on the internet at my place though, but it should be on the 25th... Hit it hard bro!

Hollow
08-19-08, 1:10 pm
Great to see you back at the forvm!

scals
08-19-08, 9:30 pm
Great to see you back at the forvm!

Great to be back. Hope you will follow along.


Lets get the ball rolling bro! I'm here and subbed! Still waiting on the internet at my place though, but it should be on the 25th... Hit it hard bro!

Will do. Looking forward to having ya back.


I forgot to mention... curls are still for the girls hahaha

Hahaha. Partially lol.

B Con
08-19-08, 10:58 pm
BTW I am no longer lost in the coal mines... I am in good ol' North Cakalaki

scals
08-19-08, 11:19 pm
BTW I am no longer lost in the coal mines... I am in good ol' North Cakalaki

Yea I heard. Don't tell Broc, but congrats on getting out lol. I'm going to be making some trips to chapel hill this semester so if your close maybe we can grab a workout.

B Con
08-19-08, 11:29 pm
Yea I heard. Don't tell Broc, but congrats on getting out lol. I'm going to be making some trips to chapel hill this semester so if your close maybe we can grab a workout.

I am a lil further away but if you don't mind the drive we can. Thanks for the congrats. I am def down to work out.. I would only be maybe an hour and a half to 2 at most away from there.

scals
08-21-08, 12:05 pm
Ight three more days til the shit hits the fan. I put together a meal plan that looks like this:

Workout Days
#1 - 4 whole eggs & 4 whites, 1.5 cups of oats, 8oz skim milk
#2 - Real Gains Shake (days of class mixed with water, no class with milk)
#3 - 8oz chicken, 1.5 cups white rice
#4 - 60g Protein Shake (Whey Pro, Gold Standard)
#5 - 8-10oz of steak/ground beef, 2 sweet potatoes
#6 - 8oz Tilapia/ 2 cans tuna, 1.5 cups white rice

Non-Workout Days
#1 - 4 whole eggs & 4 whites, 1.0 cups of oats, 8oz skim milk
#2 - 1/2 Real Gains Shake & 1/2 Whey Protein (days of class mixed with water, no class with milk)
#3 - 8oz chicken, 0.75 cups white rice
#4 - 60g Protein Shake (Whey Pro, Gold Standard)
#5 - 8-10oz of steak/ground beef, 1 sweet potato
#6 - 8oz Tilapia/ 2 cans tuna, 0.75 cups white rice

I plan on throwing in a few cheat meals per week. My favorite cheats are pizza (the Italian NYer I am), ice cream, pasta (not really a cheat but I can't just have a little bit), and Wendy's. I'm aiming for 2 cheat meals per week.

Supps are looking like:
Pak - w/ meal #1
Omega - w/ meal #1
SuperPump 250 - pre workout
EAA Nitro - during workout
Nitro - post workout
Beta Ala9 - pre workout, before bed
Uni-Liver - 3 w/ each meal

I'm ready to roll. Gonna hit some light arms after work today just so I don't feel like a complete waste this week.

Mr. Dead
08-21-08, 1:00 pm
Solid line up with the diet and supps!!!

Hollow
08-21-08, 1:05 pm
Solid line up with the diet and supps!!!

X2! Diet looks real good.

scals
08-21-08, 7:09 pm
Solid line up with the diet and supps!!!


X2! Diet looks real good.

Thanks guys. I've noticed that I tend to put on too much fat in the off season so I wanna really do this carb cycling right to see if that can put an end to excess fat during the bulk.

B Con
08-21-08, 8:18 pm
Great looking diet Steve. Now time to put in that work.

scals
08-23-08, 6:46 pm
Ight tomorrow is the start of the big bulk. Just got back from the supermarket and got all the essentials for the week. The split is looking like this:

Sunday - Chest, Calves
Monday - Back, Abs
Tuesday - OFF
Wednesday - Delts, Abs
Thursday - Arms
Friday - Legs
Saturday - OFF

I'm going to be doing 15 minutes of cardio after each workout as well.

So today I got bored so I hit legs lightly today with my partner. Looked like this:

Squats: 135 12x, 225 10x, 275 8x, 315 5x - Knee felt pretty good on these
Leg Press: 2pps 15x, 4pps 15x, 6pps 10x, 8pps 8x
Leg Extensions: 3x12
Leg Curls: 3x12
Standing Calves: 3x12
Leg Press Calves: 3x15

Nothing crazy just wanted to do something instead of sitting around all day.

Hollow
08-23-08, 8:06 pm
Looking forward to the start of the big bulk!

scals
08-24-08, 6:20 pm
Day 1 went pretty well. Got up a little later than I wanted but I fit everything in that I needed to. Started the bulk with chest.

Incline BB Press: Bar 25x, 135 12x, 225 6x, 250 5x, 250 5x, 185 10x
Flat DB Press: 75s 10x, 90s 8x, 100s 8x, 100s 7x
Incline Flies: 40s 12x, 50s 8x, 50s 10x, 55s 8x
Decline Press superset w/ HS Decline: 135 15x/2pps & 25 15x, 185 10x/3pps 10x
Cable Crossovers: 3x12

Incline Sit-ups: 3x15
Hanging Leg Lifts: 3x15

15 minutes on the elliptical and I was done. Took SuperPump 250 and Beta Ala9 pre-workout. Drank EAA Nitro during the workout. Waximaize postworkout. Overall a solid day.

LittleMan55
08-24-08, 6:50 pm
Great work out to start the bulk on bro! Looking forward to more big things...

scals
08-24-08, 7:11 pm
Great work out to start the bulk on bro! Looking forward to more big things...

Thanks brother. Looking forward to blasting back tomorrow.

Pizzalamp
08-24-08, 8:06 pm
Day 1 went pretty well. Got up a little later than I wanted but I fit everything in that I needed to. Started the bulk with chest.

Incline BB Press: Bar 25x, 135 12x, 225 6x, 250 5x, 250 5x, 185 10x
Flat DB Press: 75s 10x, 90s 8x, 100s 8x, 100s 7x
Incline Flies: 40s 12x, 50s 8x, 50s 10x, 55s 8x
Decline Press superset w/ HS Decline: 135 15x/2pps & 25 15x, 185 10x/3pps 10x
Cable Crossovers: 3x12

Incline Sit-ups: 3x15
Hanging Leg Lifts: 3x15

15 minutes on the elliptical and I was done. Took SuperPump 250 and Beta Ala9 pre-workout. Drank EAA Nitro during the workout. Waximaize postworkout. Overall a solid day.
great way to start the bulk!!!
nice workout!

B Con
08-24-08, 8:55 pm
BTW I love SP250...

Nice way to start it up for sure. Ima prolly borrow some of your meal ideas as I start school this week as well. Gotta eat. I got a locker on campus that I have already pre stocked with protein shakes hahaha.

scals
08-24-08, 9:08 pm
great way to start the bulk!!!
nice workout!

Thanks brother.


BTW I love SP250...

Nice way to start it up for sure. Ima prolly borrow some of your meal ideas as I start school this week as well. Gotta eat. I got a locker on campus that I have already pre stocked with protein shakes hahaha.

Hahaha. I hear ya. I have the refrigerator at the gym stocked with the meals that I'll be on campus for. I already have everyone shaking their heads at me.

B Con
08-24-08, 9:10 pm
Hahaha. I hear ya. I have the refrigerator at the gym stocked with the meals that I'll be on campus for. I already have everyone shaking their heads at me.

I can't wait for those reactions.

scals
08-25-08, 11:40 am
Day 2 went fucking awesome. Didn't think it would since I had to train in the morning, and I am far from a morning person. Did back and calves today.

Rack Pulls: 225 12x, 315 10x, 405 8x, 495 5x (PR) - Back could've taken 2 more but grip couldn't
BB Rows: 225 12x, 275 10x, 315 8x, 225 12x
Shrugs: 275 12x, 315 12x, 365 10x, 225 25x
Lat Pulldowns: 3x10 (170,180,200)
Seated Row: 200 10x, 250 (stack) 12x, 250 10x

Standing Calves: 5x12
Seated Calves 3x15-20

I changed meal #1 a little bit. With my mornings being busy I hardboiled a dozen and a half of eggs. So I have 6 of those with either oats or raisin bran in the morning.

Mr. Dead
08-25-08, 2:41 pm
Congrats on the PR!!! Great stuff!!!

Hollow
08-25-08, 3:12 pm
Outstanding back session scals17 and congrats on the PR!!!

scals
08-25-08, 3:47 pm
Congrats on the PR!!! Great stuff!!!


Outstanding back session scals17 and congrats on the PR!!!

Thanks guys. Looking forward to achieving more.

sly06
08-25-08, 4:05 pm
Damn good job bro. Keep at it!

J Wong
08-25-08, 6:42 pm
Nice diet, solid workouts, you're doing awesome!

scals
08-25-08, 6:43 pm
Nice diet, solid workouts, you're doing awesome!

Thanks Sly. I'm really going to do it right this bulk.

LittleMan55
08-25-08, 10:45 pm
Great job on the PR! Big time rack pulls hell yeah I love it! You are moving some serious weight on the bent rows too...

scals
08-25-08, 11:02 pm
Great job on the PR! Big time rack pulls hell yeah I love it! You are moving some serious weight on the bent rows too...

Thanks brother. Been working real hard all summer on those.

B Con
08-25-08, 11:46 pm
You are destroying the rack pulls. Mine now feel so very very weak.

scals
08-26-08, 12:07 am
You are destroying the rack pulls. Mine now feel so very very weak.

I would hardly call yours weak lol. How was the first day of school?

Pizzalamp
08-26-08, 12:11 am
good job on back!
thos rack pulls were looking strong

scals
08-27-08, 12:14 pm
good job on back!
thos rack pulls were looking strong

Thanks brother. I really need to work on my grip so I can pull for a few more reps.

scals
08-27-08, 12:21 pm
So, did the morning thing again. School really screwin me on this lol. I'm actually getting used to it a bit. Took yesterday off, i needed the rest desperately. Fell asleep at 7pm when I got home from class and work. Had one of my cheat meals for the week, pizza and pepperoni rolls. Delicious, even though it wasn't my New York pizza lol. Anyway delts and abs this morning.

Seated DB Press:
30s 15x, 50s 10x, 65s 8x, 80s 8x, 100s 5x drop to 35s 8x

Side Laterals ss w/ Cable Uprights:
20s 12x/50 15x, 25s 12x/75 15x, 30s 12x/150(stack) 12x, 40s 10x/150 12x, 15s 25x/150 12x

Bent Over Raises:
60s 8x, 50s 10x, 40s 12x, 25s 15x - I don't do reverse pyramid often enough so decided to do it here to mix things up

Incline Sit-Ups:
3x25

Workout lasted about an hour. Felt great. Traps were fucking pumped after the uprights. If I only had legs lol.

Mr. Dead
08-27-08, 12:30 pm
Great session!!! Don't worry, you'll get those legs, in no time!!!

sly06
08-27-08, 12:34 pm
Nice shoulder day. 100's for DB are no joke.

scals
08-27-08, 12:39 pm
Great session!!! Don't worry, you'll get those legs, in no time!!!


Nice shoulder day. 100's for DB are no joke.

Thanks guys. I was a little disappointed as I was getting 100s for 8 over the summer, but just didn't have that in me today.

Hollow
08-27-08, 9:43 pm
Shocking the shoulders in the early AM is a great way to start the day! Great session scals17!!!

J Wong
08-27-08, 9:46 pm
100x5!!! DAMN!

LittleMan55
08-27-08, 11:16 pm
I'm with boom!

like the reverse pyramid. I'm definately going to have to remember that and give it a try!

scals
08-27-08, 11:21 pm
Shocking the shoulders in the early AM is a great way to start the day! Great session scals17!!!

Yea it's def a different feeling than my normal 6pm routine.


100x5!!! DAMN!

Thanks brother. My goal is to be doing 120s like that.

scals
08-28-08, 6:47 pm
Ight so today was arm day aka my favorite day. For those of you who followed the last journey know that I like to hit triceps first then move on to biceps. I also don't like to go under 8 reps for biceps as I found they grow better with higher reps.

CG Bench:
Bar 25x, 135 12x, 225 8x, 235 5x, 250 5x, 135 12x

Straight Bar Skulls:
95 12x, 115 10x, 135 6x, 95 10x - really pumped and fatigued at this point

Straight Bar Pushdowns:
150(stack) 4x12 - Need a way to make this heavier, the lat pulldown was taken

Ez Bar Curls:
45 12x, 75 12x, 95 8x, 115 8x, 125 8x

Db Curls:
30s 8x, 40s 8x, 50s 8x, 60s 7x - couldn't get that last rep

Preacher Curls:
75 10x, 85 10x, 95 8x

Great workout overall. Real good pump. Looking forward to leg day tomorrow afternoon.

B Con
08-28-08, 7:05 pm
Nice fucking arm day. Solid work for sure. Heavy ass CG always gets it.

Mr. Dead
08-28-08, 7:10 pm
Great session!!! Looking forward to seeing how you tear it up on leg day!!!

Hollow
08-28-08, 7:59 pm
Great arm session scals17!!! Hmmm...I know somebody else ^^^ that likes higher rep work...not mentioning any names...but his initials are...Mr. Dead!

scals
08-28-08, 9:38 pm
Nice fucking arm day. Solid work for sure. Heavy ass CG always gets it.

Yea I need to get back to doing these on a regular basis. Love doing them on the decline bench too.


Great session!!! Looking forward to seeing how you tear it up on leg day!!!

Thanks Mr. Dead. I'm looking forward to the punishment as well.


Great arm session scals17!!! Hmmm...I know somebody else ^^^ that likes higher rep work...not mentioning any names...but his initials are...Mr. Dead!

Thanks. Yea, some parts just work better with high reps than with low ones. I don't get it but at least now i know it.

sly06
08-28-08, 11:12 pm
CGBP all the way. I love that workout. Great gun show Scals!

Hoomgar
08-29-08, 3:42 pm
Look at this! Consider me subbed bro. I see you been back in a big way!



I also don't like to go under 8 reps for biceps as I found they grow better with higher reps.


Duly noted. It will be done!

Hg

scals
08-29-08, 6:41 pm
CGBP all the way. I love that workout. Great gun show Scals!

Thanks brother. I'm just getting started!


Look at this! Consider me subbed bro. I see you been back in a big way!


Duly noted. It will be done!

Hg

Thanks brother. I appreciate the support. I finally understand my body and how it grows and reacts.

scals
08-29-08, 6:48 pm
I have to say that today's leg day was by far one of the best of all time for me. The weights were no were near my max but just the intensity and the way it went was awesome.

Squats: No Belt, No Knee-Wraps (first time since injury) All reps were ATG
Bar 15x, 135 15x, 225 5x, 275 5x, 295 5x, 185 12x

DB Lunges:
2x12 (35,40)

Leg Press: Held my knees at my chest for a 2 count then pressed up
2pps 15x, 4pps 12x, 6pps 10x, 5pps 12x

Box Smith Squats:
1pps 15x, 2pps 8x, 3pps 6x, 2pps 12x

Leg Extensions ss w/ Standing Leg Curls:
120 12x/45 12x, 160 12x/60 10x, 180 11x/70 10x

Standing Calves:
4x10-12

Lying UniLateral Leg Curls:
3x10-12

Overall an unbelievable pump. In this months MD mag, I read an article by Branch Warren about his meals on leg day. I says he has a steak and rice meal before legs. So I tried that today. I had a 18oz steak and 2.5 cups of rice. Not only was it delicious I really believe it helped. Only time will really tell.

T o m m Y
08-29-08, 7:23 pm
damn bro,solid sessions man!

good work here!

scals
08-29-08, 7:30 pm
damn bro,solid sessions man!

good work here!

Thanks brother, and thanks for stopping by.

Hollow
08-29-08, 8:04 pm
Wicked leg session scals17! Little jealous of your pre-workout meal...lol! Have fun walking.

Pizzalamp
08-31-08, 10:54 am
I have to say that today's leg day was by far one of the best of all time for me. The weights were no were near my max but just the intensity and the way it went was awesome.

Squats: No Belt, No Knee-Wraps (first time since injury) All reps were ATG
Bar 15x, 135 15x, 225 5x, 275 5x, 295 5x, 185 12x

DB Lunges:
2x12 (35,40)

Leg Press: Held my knees at my chest for a 2 count then pressed up
2pps 15x, 4pps 12x, 6pps 10x, 5pps 12x

Box Smith Squats:
1pps 15x, 2pps 8x, 3pps 6x, 2pps 12x

Leg Extensions ss w/ Standing Leg Curls:
120 12x/45 12x, 160 12x/60 10x, 180 11x/70 10x

Standing Calves:
4x10-12

Lying UniLateral Leg Curls:
3x10-12

Overall an unbelievable pump. In this months MD mag, I read an article by Branch Warren about his meals on leg day. I says he has a steak and rice meal before legs. So I tried that today. I had a 18oz steak and 2.5 cups of rice. Not only was it delicious I really believe it helped. Only time will really tell.

intense intense
good work brother

pre workout meal sounded great-how about branchs bag of pasta and jar of sauce post workout?!

scals
08-31-08, 6:49 pm
intense intense
good work brother

pre workout meal sounded great-how about branchs bag of pasta and jar of sauce post workout?!

Thanks brother. Branch might be able to pull that one off, but I have I'll try half that next week lol.

scals
08-31-08, 6:54 pm
Ight after a day off yesterday and watching my team get upset by ECU I knew I had to hit chest hard today.

Flat Bench - Lots of sets. Didn't do much flat bench over the summer so I wanted to just move some heavy weight and get back into it
135 15x, 225 6x, 235 5x, 245 4x, 255 3x, 265 2x, 275 1x, 285 1x, 185 12x, 135 25x

Incline DB Press
70s 10x, 80s 8x, 90s 8x, 100s 6x (tough)

Flat Flies - All very slow and controlled reps
40s 10x, 50s 8x, 60s 8x

Decline Hammer Strength:
2pps 15x, 3pps 9x, 3pps 7x drop to 1pps 15x

Cable Crossovers:
4x12 (50,65,80,100)

Decline Sit-ups:
4x15

Lots of volume today. Back tomorrow evening. Diet still going strong.

J Wong
08-31-08, 7:37 pm
Nice, pushing some heavy weight I see.

Hollow
09-01-08, 10:40 am
Great session scals17! Loving the volume!

scals
09-01-08, 8:19 pm
Nice, pushing some heavy weight I see.


Great session scals17! Loving the volume!

Thanks guys. Need to continue busting my ass and reppin out numbers in the 300s like I used to.

scals
09-01-08, 8:25 pm
Ight so this weeks back workout focused on going from top to bottom. Loved it.

Shrugs:
135 20x, 225 20x, 315 12x, 405 8x, 455 6x - re-gripped after the 3rd and got 3 more

Underhand BB Rows:
225 12x, 315 10x, 365 6x, 405 6x - 4 solid reps but the last 2 form was fading

Old School TBar: - Usually use 25s but can't fit more than 8 on the bar and I wanted to go heavier
3 plates 12x, 4 plates 10x, 5 plates 10x, 6 plates 8x

Pull-ups ss w/ Pulldowns:
BW 10x/120 12x, BW +25 8x/160 10x, BW +25 6x/200 8x

Deadlifts - from the floor
135 10x, 225 5x, 315 5x, 405 5x, 500 1x (PR) - Done rack pulls w/ it but never from the floor

Leg Press Calf Raises: 3x20

Standing Claves: 2x12

Overall a great workout IMO. Back feels toasted. My second favorite day of the week and made the most of it. Got tomorrow off then delts Wednesday morning. Time to eat.

Hollow
09-01-08, 9:14 pm
Loving the order of the exercises on this back attack scals17! Great session and congrats on the PR!!!

Pizzalamp
09-01-08, 9:25 pm
wow very impressive bro
those shrugs are nuts

scals
09-01-08, 9:27 pm
Loving the order of the exercises on this back attack scals17! Great session and congrats on the PR!!!

Thanks brother. I like to switch it up and go top to bottom or bottom to top. Makes the workouts more fun and productive that way.


wow very impressive bro
those shrugs are nuts

Thanks brother. Love doing shrugs, def one of my favorite exercises.

Hollow
09-01-08, 9:34 pm
Thanks brother. I like to switch it up and go top to bottom or bottom to top. Makes the workouts more fun and productive that way.


Definitely makes the workouts more fun and really shocks the hell out of the muscles!

B Con
09-02-08, 12:15 am
Fuck yeah with the 500. Ima pop that shit next. Great work Steve.

Pizzalamp
09-03-08, 12:10 am
good luck with the bulk!

scals
09-03-08, 11:50 am
Fuck yeah with the 500. Ima pop that shit next. Great work Steve.

Thanks brother. Looking for 585 when it's all said and done come 2009. Then comes the show in May.


good luck with the bulk!

Thanks for the support brother.

scals
09-03-08, 11:54 am
Ight so this early morning ... 930am ... early for me lol, delt workout has gone very well the past 2 weeks. Hopefully me and my workout partner can keep it up.

Smith Shoulder Press:
135 15x, 185 10x, 225 8x, 250 5x, 185 12x

Side Laterals - Decided to do some reverse pyramid on these today
20s 15x(wu), 50s 10x, 40s 12x, 30s 15x, 15s 10x - squeeze and hold for 3 seconds at the top

BB Upright Rows:
65 10x, 95 10x, 135 8x, 135 8x

Reverse Peck Deck:
2x12, 1x20 - Drop set of 5 reps 4x

Decline Sit-ups:
4x20

Quick and effective. Smith presses going up much easier than ever. Yesterday was my off day and my first cheat meal of the week. Whole pepperoni pizza and 3 pepperoni rolls. God I love being Italian lol.

B Con
09-03-08, 12:37 pm
Some solid ass shoulder session going on here bright and early. Great work Steve. Nice to know I won't be the only one showing in 2009 as well.

Hollow
09-03-08, 12:37 pm
Outstanding shoulder session scals17!!! You'll be lugging around some impressive boulders in no time! Cheat meal sounds reeeeeal good!

sly06
09-03-08, 12:41 pm
You are killin it bro. Keep this shit up. Awesome workouts and some nice heavy weight.

scals
09-03-08, 12:44 pm
Some solid ass shoulder session going on here bright and early. Great work Steve. Nice to know I won't be the only one showing in 2009 as well.

Thanks brother. Yea May 2009. Its actually in Blacksburg. I'm really excited. Got a great support system down here. Hope you can make it up for it. Broc told me yours was late 09 right?


Outstanding shoulder session scals17!!! You'll be lugging around some impressive boulders in no time! Cheat meal sounds reeeeeal good!

Thanks Hollow. IMO it's my strongest part. Don't know how considering I tore my right one couple years ago. Doctor said you won't lift the same ever again. I showed him lol. And oh yea, pizza and rolls love em. That's my Tuesday night cheat meal every week. They know exactly what I'm ordering when I give them the last name lol.

Gunz1
09-03-08, 3:26 pm
Ight so this early morning ... 930am ... early for me lol, delt workout has gone very well the past 2 weeks. Hopefully me and my workout partner can keep it up.

Smith Shoulder Press:
135 15x, 185 10x, 225 8x, 250 5x, 185 12x

Side Laterals - Decided to do some reverse pyramid on these today
20s 15x(wu), 50s 10x, 40s 12x, 30s 15x, 15s 10x - squeeze and hold for 3 seconds at the top

BB Upright Rows:
65 10x, 95 10x, 135 8x, 135 8x

Reverse Peck Deck:
2x12, 1x20 - Drop set of 5 reps 4x

Decline Sit-ups:
4x20

Quick and effective. Smith presses going up much easier than ever. Yesterday was my off day and my first cheat meal of the week. Whole pepperoni pizza and 3 pepperoni rolls. God I love being Italian lol.


great shoulder work here dawg.. i love the wide grip upright rows... i think they've def widened me out a bit in the last year... BTW Im itallian two and for a cheat meal i had half peperoni pizza half grilled chicken and some garlic bread dipped in sauce... UN-FREAKIN-BELIEVABLE

J Wong
09-03-08, 3:58 pm
500! Nice

scals
09-03-08, 5:03 pm
great shoulder work here dawg.. i love the wide grip upright rows... i think they've def widened me out a bit in the last year... BTW Im itallian two and for a cheat meal i had half peperoni pizza half grilled chicken and some garlic bread dipped in sauce... UN-FREAKIN-BELIEVABLE

Thanks brother. Listen lets not post anything like that on here until Saturday aka my next cheat meal lol. But hell yea that sounds delicious.

scals
09-03-08, 5:03 pm
500! Nice

Thanks brother. Shit has heavy.

Gunz1
09-04-08, 3:18 pm
Thanks brother. Listen lets not post anything like that on here until Saturday aka my next cheat meal lol. But hell yea that sounds delicious.

hahah deal... sat is my cheat day too LOL

scals
09-04-08, 7:36 pm
Arm Day!!! Went real well.

CG Decline:
Bar 20x, 135 15x, 225 8x, 250 6x, 275 3x, 185 12x

EZ Bar Skullies:
75 12x, 115 10x, 135 7x, 135 6x

Pushdowns:
Stack (150) 12x, Stack 15x, Stack + 25lb plate 2x12

BB Curls:
65 12x, 85 10x, 105 10x, 135 6x, 95 10x

Hammer Curls:
30s 10x, 40s 10x, 50s 10x, 60s 8x, 70s 6x

One Arm DB Preachers:
20 12x, 30 10x, 40 8x

Sick pump. Arms looked awesome. Looking forward to my G-Men vs the Skins tonight and leg day tomorrow.

Hollow
09-05-08, 10:16 am
Great arm session scals17! Could you even move them afterwards!?!?

Hoomgar
09-05-08, 11:21 am
Great arm session scals17! Could you even move them afterwards!?!?

x2, I was wondering the same thing then saw you posted this LOL!

Solid session bro.

Hg

scals
09-05-08, 1:04 pm
Great arm session scals17! Could you even move them afterwards!?!?


x2, I was wondering the same thing then saw you posted this LOL!

Solid session bro.

Hg


Thanks guys. Barely lol. Felt wonderful and strong yesterday. Wanna keep that going into legs today.

LittleMan55
09-05-08, 2:13 pm
Sick ass arm work out Steve!!! Sorry I have essentially fallen of the face of the earth. It's like the S*&% has hit the preverbial fan around here!!! Hopefully it slows down a little over the next few weeks.

scals
09-05-08, 3:25 pm
Sick ass arm work out Steve!!! Sorry I have essentially fallen of the face of the earth. It's like the S*&% has hit the preverbial fan around here!!! Hopefully it slows down a little over the next few weeks.

Thanks brother. No doubt, just like this game, if law school was easy everyone would be doing it. I hope it slows down a bit for ya too.

Gunz1
09-05-08, 4:17 pm
Arm Day!!! Went real well.

CG Decline:
Bar 20x, 135 15x, 225 8x, 250 6x, 275 3x, 185 12x

EZ Bar Skullies:
75 12x, 115 10x, 135 7x, 135 6x

Pushdowns:
Stack (150) 12x, Stack 15x, Stack + 25lb plate 2x12

BB Curls:
65 12x, 85 10x, 105 10x, 135 6x, 95 10x

Hammer Curls:
30s 10x, 40s 10x, 50s 10x, 60s 8x, 70s 6x

One Arm DB Preachers:
20 12x, 30 10x, 40 8x

Sick pump. Arms looked awesome. Looking forward to my G-Men vs the Skins tonight and leg day tomorrow.



first off GGGGGGGGGGGGGG MENNNNNNNN!!! i did arms too before i went to watch the game...nothing better in this world than a great arm sesh and watching the boys in blue bring home a win... and jacobs!!! i musta went nuts like 3-4 times when he was trucking over motherfuckers!!!

scals
09-05-08, 6:29 pm
first off GGGGGGGGGGGGGG MENNNNNNNN!!! i did arms too before i went to watch the game...nothing better in this world than a great arm sesh and watching the boys in blue bring home a win... and jacobs!!! i musta went nuts like 3-4 times when he was trucking over motherfuckers!!!

Hell yea. I went downtown to the bars last night after my last shift at the gym. Replays all night. My boy from DC is in town this weekend and I made sure he saw each and every replay. Now I'm getting ready to see Favre and the Jets. I'm still praying for an all NY Superbowl lol.

scals
09-05-08, 6:34 pm
Leg Day. Again went with the Branch Warren pre-workout meal. I switched it to a pound of ground beef and 2 cups of rice instead of steak and rice, when I realized I didn't have any more steaks lol. Session went pretty solid.

Smith Box Squats:
135 8x, 225 8x, 315 8x, 405 3x - Fucking Heavy, 275 8x

Leg Press:
4 plates (total) 12x, 8 plates 12x, 12 plates 10x, 16 plates 8x, 20 plates 8x

Hack Squats:
1pps 8x, 2pps 8x, 3pps 6x - pumped and drained at this point

Leg Extensions:
3x12

Lying Leg Curls:
3x12

Standing Calves:
3x20,15,12

Seated Calves:
1x30, 1x25

Overall I'm drained right now. Eating some steak, rice and green beans from the dining hall as we speak. I am going to do BB Squats every other week until I feel comfortable doing them each week with my knee. So far so good. Looking forward to VT rebounding this weekend and the rest of the NFL schedule Sunday.

B Con
09-05-08, 6:54 pm
Thats a solid fucking workout and some good ass eating. Great work Steve.

That food bill has got to be worse than mine haha.

scals
09-05-08, 6:59 pm
Thats a solid fucking workout and some good ass eating. Great work Steve.

That food bill has got to be worse than mine haha.

Its's fucking killing me lol. I work extra hours at the gym now just for more food.

B Con
09-05-08, 7:46 pm
Food > Supps.

Hollow
09-05-08, 8:11 pm
Well scals17, I hope you weren't planning on doing to much walking after that one! That was one intense session! Eat well and big!!!

scals
09-05-08, 8:47 pm
Food > Supps.

Absolutely. Hope that ground turkey is on sale again this week lol. Went through 100oz.


Well scals17, I hope you weren't planning on doing to much walking after that one! That was one intense session! Eat well and big!!!

Haha. Thanks Hollow. Yea the gym is in the basement and the walk up the 20 or so steps was interesting right after the workout.

Pizzalamp
09-05-08, 9:05 pm
Leg Day. Again went with the Branch Warren pre-workout meal. I switched it to a pound of ground beef and 2 cups of rice instead of steak and rice, when I realized I didn't have any more steaks lol. Session went pretty solid.

Smith Box Squats:
135 8x, 225 8x, 315 8x, 405 3x - Fucking Heavy, 275 8x

Leg Press:
4 plates (total) 12x, 8 plates 12x, 12 plates 10x, 16 plates 8x, 20 plates 8x

Hack Squats:
1pps 8x, 2pps 8x, 3pps 6x - pumped and drained at this point

Leg Extensions:
3x12

Lying Leg Curls:
3x12

Standing Calves:
3x20,15,12

Seated Calves:
1x30, 1x25

Overall I'm drained right now. Eating some steak, rice and green beans from the dining hall as we speak. I am going to do BB Squats every other week until I feel comfortable doing them each week with my knee. So far so good. Looking forward to VT rebounding this weekend and the rest of the NFL schedule Sunday.nice heavy day bro

scals
09-07-08, 6:04 pm
nice heavy day bro

Thanks brother, thats what its all about.

scals
09-07-08, 6:08 pm
Chest day today. All pressing movements. Felt good, very simple and direct.

Smith Incline:
135 12x, 225 6x, 245 5x, 265 5x, 225 8x drop to 135 12x

Floor Presses - First time doing these. Think they'll be good but def awkward the first time.
135 10x, 225 8x, 245 8x

Decline Press:
135 12x, 225 8x, 245 6x, 185 12x

Flat Bench:
135 12x, 205 7x - Just wanted to finish off flat movement since floor press volumem was low.

In and out of the gym today in 45 minutes. Resting up and eating big. Giants and Jets both 1-0, and Hokies rebounded nicely. Overall a solid weekend. Got back tomorrow and a dinner date on Tuesday that I'm looking forward to.

Hollow
09-08-08, 8:58 am
Solid chest session scals17! Focusing on just pressing movements can leave your chest feeling huuuuuuge! Enjoy your pump and your dinner date Tuesday!

Gunz1
09-08-08, 11:37 am
Chest day today. All pressing movements. Felt good, very simple and direct.

Smith Incline:
135 12x, 225 6x, 245 5x, 265 5x, 225 8x drop to 135 12x

Floor Presses - First time doing these. Think they'll be good but def awkward the first time.
135 10x, 225 8x, 245 8x

Decline Press:
135 12x, 225 8x, 245 6x, 185 12x

Flat Bench:
135 12x, 205 7x - Just wanted to finish off flat movement since floor press volumem was low.

In and out of the gym today in 45 minutes. Resting up and eating big. Giants and Jets both 1-0, and Hokies rebounded nicely. Overall a solid weekend. Got back tomorrow and a dinner date on Tuesday that I'm looking forward to.


nice job pounding on the chest buddy!!! ive never done floor presses let me know how they treat you.. im intrigued hahah

Hoomgar
09-08-08, 12:03 pm
Get in, get it done, get out, eat. Way to do it man. Might need to try those floor presses. Any tips?

Hg

scals
09-08-08, 12:10 pm
Solid chest session scals17! Focusing on just pressing movements can leave your chest feeling huuuuuuge! Enjoy your pump and your dinner date Tuesday!

Thanks brother. Yea Tuesday will be the culmination of a four year journey lol. Finally got her.


nice job pounding on the chest buddy!!! ive never done floor presses let me know how they treat you.. im intrigued hahah

Thanks man. I def let ya know. They were awkward at first then started to feel good. I plan on increasing the weight soon but for the first few times I wanna see how the body handles it.


Get in, get it done, get out, eat. Way to do it man. Might need to try those floor presses. Any tips?

Hg

Thanks brother. Honestly it was my first time doing it so I'm prob not the person to ask quite yet. I know Broc and Bert have done them in the past so they would be the guys to consult. After a few more sessions with them I'll let ya know what I figure out about them.

scals
09-08-08, 12:16 pm
This week was a little different. Not much volume but heavy weights were used.

Rack Pulls - 3 inches under knee
225 10x, 315 6x, 405 6x, 495 5x, 545 0x - 495 went up so effortlessly and clean, had about 4-5 more in my opinion, but I wanted to get 545 for 2-3 but damn it was heavy and my back couldn't do it.

Shrugs:
315 12x, 365 12x, 405 10x, 455 8x, 225 25x

Seated Row:
150 15x, Stack (250) 12x, Stack 12x, Stack 10x drop to 120 10x

Close Grip Pulldowns:
3x8 (160, 200, 200)

That was that. Back is pumped even without the usual volume. Took a week off of BB rows so I could focus on some heavy seated rows with a maximum squeeze. I'll be sure to throw them in next week. Tried G Diesel's pancake recipe this morning. Fucking awesome. I recommend it to anyone interested.

Hollow
09-08-08, 12:19 pm
You said you wanted to move heavy weights this session and you did scals17! Moving some heavy damn weight, great session!!!

scals
09-08-08, 12:29 pm
You said you wanted to move heavy weights this session and you did scals17! Moving some heavy damn weight, great session!!!

Thanks brother. Yeah I really wanna start moving 500+ on rack pulls and deads on a regular basis.

Hoomgar
09-08-08, 12:33 pm
Thanks brother. Yeah I really wanna start moving 500+ on rack pulls and deads on a regular basis.

Serious stuff scals, that will get the job done my man!

Pizzalamp
09-08-08, 3:35 pm
This week was a little different. Not much volume but heavy weights were used.

Rack Pulls - 3 inches under knee
225 10x, 315 6x, 405 6x, 495 5x, 545 0x - 495 went up so effortlessly and clean, had about 4-5 more in my opinion, but I wanted to get 545 for 2-3 but damn it was heavy and my back couldn't do it.

Shrugs:
315 12x, 365 12x, 405 10x, 455 8x, 225 25x

Seated Row:
150 15x, Stack (250) 12x, Stack 12x, Stack 10x drop to 120 10x

Close Grip Pulldowns:
3x8 (160, 200, 200)

That was that. Back is pumped even without the usual volume. Took a week off of BB rows so I could focus on some heavy seated rows with a maximum squeeze. I'll be sure to throw them in next week. Tried G Diesel's pancake recipe this morning. Fucking awesome. I recommend it to anyone interested.
excellent job bro
youre using some heavy ass weights on the racks and shrugs

Mr. Dead
09-08-08, 5:22 pm
Thanks brother. Yeah I really wanna start moving 500+ on rack pulls and deads on a regular basis.

At the rate you're going, you'll get there, no prob!!!

Gunz1
09-09-08, 4:51 pm
This week was a little different. Not much volume but heavy weights were used.

Rack Pulls - 3 inches under knee
225 10x, 315 6x, 405 6x, 495 5x, 545 0x - 495 went up so effortlessly and clean, had about 4-5 more in my opinion, but I wanted to get 545 for 2-3 but damn it was heavy and my back couldn't do it.

Shrugs:
315 12x, 365 12x, 405 10x, 455 8x, 225 25x

Seated Row:
150 15x, Stack (250) 12x, Stack 12x, Stack 10x drop to 120 10x

Close Grip Pulldowns:
3x8 (160, 200, 200)

That was that. Back is pumped even without the usual volume. Took a week off of BB rows so I could focus on some heavy seated rows with a maximum squeeze. I'll be sure to throw them in next week. Tried G Diesel's pancake recipe this morning. Fucking awesome. I recommend it to anyone interested.


sick ass job on the rack pulls bro.. thats some serious weight.. i gotta start throwin those n my routine... my back is seriously lacking... as for the gdiesel pancake... that shit is fucking awesome ive been doing it on and off for a lil while now... im back on the bandwagon

B Con
09-09-08, 5:08 pm
Fuck yeah Steve... you've been killing it these past few sessions!!! That's what I like to see... when you gonna come train?

scals
09-10-08, 12:10 am
Serious stuff scals, that will get the job done my man!

Thanks brother. I sure hope so.


excellent job bro
youre using some heavy ass weights on the racks and shrugs

Thanks brother. I have noticed a huge difference in my back development since I've been going so heavy.


At the rate you're going, you'll get there, no prob!!!

Thanks Mr Dead, I hope so.


sick ass job on the rack pulls bro.. thats some serious weight.. i gotta start throwin those n my routine... my back is seriously lacking... as for the gdiesel pancake... that shit is fucking awesome ive been doing it on and off for a lil while now... im back on the bandwagon

Thanks bro. Yea I love rack pulls. It's really helped my deads from the floor too. The pancake is fuckin awesome. I make the batter every night and make it quick in the morning before school. Btw I saw that you're from Jersey. I have family over in South River, thats close right?


Fuck yeah Steve... you've been killing it these past few sessions!!! That's what I like to see... when you gonna come train?

Thanks brother, gotta keep up with ya. The rest of September seems to be booked, but definitely October sometime. I'm trying to organize something up here then too. Been pushin G and some others to come down for it. I'll keep ya posted.

Maccabee
09-10-08, 2:23 pm
This week was a little different. Not much volume but heavy weights were used.

Rack Pulls - 3 inches under knee
225 10x, 315 6x, 405 6x, 495 5x, 545 0x - 495 went up so effortlessly and clean, had about 4-5 more in my opinion, but I wanted to get 545 for 2-3 but damn it was heavy and my back couldn't do it.

Shrugs:
315 12x, 365 12x, 405 10x, 455 8x, 225 25x

Seated Row:
150 15x, Stack (250) 12x, Stack 12x, Stack 10x drop to 120 10x

Close Grip Pulldowns:
3x8 (160, 200, 200)

That was that. Back is pumped even without the usual volume. Took a week off of BB rows so I could focus on some heavy seated rows with a maximum squeeze. I'll be sure to throw them in next week. Tried G Diesel's pancake recipe this morning. Fucking awesome. I recommend it to anyone interested.

Great workout. I dont know if this will help but maybe if you did 405 x 3 and 495 x 1...you might of had more energy to hit 545. Thats what I usually do when I want to hit a big PR. But you said it went up effortlessly so that may not be the case. Overall great work out and I am sure you will get it next time.

Gunz1
09-10-08, 4:44 pm
Dirty Jerz!!! haha yea thats not to far from where i lived in college but now that im out.. im about 40 mins or so away...

sly06
09-10-08, 6:26 pm
You are destroying the weights bro!! Keep it up.

scals
09-10-08, 9:27 pm
Great workout. I dont know if this will help but maybe if you did 405 x 3 and 495 x 1...you might of had more energy to hit 545. Thats what I usually do when I want to hit a big PR. But you said it went up effortlessly so that may not be the case. Overall great work out and I am sure you will get it next time.

Thanks brother. That's what I plan on trying this week. Just do sets of 3 til I get up there. I really could have gotten 495 for 8-10 so idk why I couldnt get that 545.


Dirty Jerz!!! haha yea thats not to far from where i lived in college but now that im out.. im about 40 mins or so away...

Nice. Next time I'm close I'll hit ya up, maybe we can throw some weight around together.


You are destroying the weights bro!! Keep it up.

Thanks brother. Gotta keep it up if I wanna win in May.

scals
09-10-08, 9:31 pm
Delt night. Really thrilled with this workout. Tried some new things and I liked it.

Standing Military Press - I never do these so they were weird. I gotta keep at them.
Bar 25x, 95 15x, 135 10x, 165 6x

DB Press:
75s 12x, 90s 6x, 105s 6x, 115s 4x (PR)

Side Laterals:
15s 12x, 25s 12x, 35s 12x, 45s 10x

Upright BB Rows:
95 12x, 135 10x, 135 10x, 155 6x

Reverse Flies:
3x12

8 sets of abs between 12-20 reps

DONE. I'm physically shaking as I type this lol. Going to eat right now.

Pizzalamp
09-10-08, 10:35 pm
nice bro-good job

go eat lol

Hollow
09-11-08, 9:15 am
Awesome shoulder session scals17!!! Eat big…don’t know how you’re going to be able to eat after that workout…you’re going to have a hard time lifting a fork or spoon to your mouth! Congrats on the PR, that’s some freaking huge weight on those DB presses!!!

sly06
09-11-08, 9:42 am
I dare you to keep your arms up for 10 seconds. LOL I don't think you will be able to. LOL great job bro.

scals
09-11-08, 1:57 pm
nice bro-good job

go eat lol

That meal was much needed lol. Finally stopped shaking lol.


Awesome shoulder session scals17!!! Eat big…don’t know how you’re going to be able to eat after that workout…you’re going to have a hard time lifting a fork or spoon to your mouth! Congrats on the PR, that’s some freaking huge weight on those DB presses!!!

Thanks brother. Those presses felt amazing. My plan is 125s-130s for 6 by December.


I dare you to keep your arms up for 10 seconds. LOL I don't think you will be able to. LOL great job bro.

Hahaha. Thanks Sly.

B Con
09-11-08, 2:29 pm
Very impressive Steve. Keep destroying it with these solid sessions...you are gonna dominate the stage next year too. Diz-amn...

Gunz1
09-11-08, 3:55 pm
damn bro 115's AFTER standing militarys son... SICK.. slam down some much deserved eats brother... feed the beast!!!

J Wong
09-11-08, 4:06 pm
Leg Day. Again went with the Branch Warren pre-workout meal. I switched it to a pound of ground beef and 2 cups of rice instead of steak and rice, when I realized I didn't have any more steaks lol. Session went pretty solid.

Smith Box Squats:
135 8x, 225 8x, 315 8x, 405 3x - Fucking Heavy, 275 8x

Leg Press:
4 plates (total) 12x, 8 plates 12x, 12 plates 10x, 16 plates 8x, 20 plates 8x

Hack Squats:
1pps 8x, 2pps 8x, 3pps 6x - pumped and drained at this point

Leg Extensions:
3x12

Lying Leg Curls:
3x12

Standing Calves:
3x20,15,12

Seated Calves:
1x30, 1x25

Overall I'm drained right now. Eating some steak, rice and green beans from the dining hall as we speak. I am going to do BB Squats every other week until I feel comfortable doing them each week with my knee. So far so good. Looking forward to VT rebounding this weekend and the rest of the NFL schedule Sunday.


Solid day man.

Hoomgar
09-11-08, 4:18 pm
Delt night. Really thrilled with this workout. Tried some new things and I liked it.

Standing Military Press - I never do these so they were weird. I gotta keep at them.
Bar 25x, 95 15x, 135 10x, 165 6x

DB Press:
75s 12x, 90s 6x, 105s 6x, 115s 4x (PR)

Side Laterals:
15s 12x, 25s 12x, 35s 12x, 45s 10x

Upright BB Rows:
95 12x, 135 10x, 135 10x, 155 6x

Reverse Flies:
3x12

8 sets of abs between 12-20 reps

DONE. I'm physically shaking as I type this lol. Going to eat right now.

Man nyiceee! Some really good numbers there on the Mils bro. Heck all the way through for that matter. Shaking while trying to type, good stuff! Eat big today buddy.

Hg

scals
09-12-08, 12:11 am
Very impressive Steve. Keep destroying it with these solid sessions...you are gonna dominate the stage next year too. Diz-amn...

Thanks brother. That's the goal and nothing is getting in my way.


damn bro 115's AFTER standing militarys son... SICK.. slam down some much deserved eats brother... feed the beast!!!

Thanks brother. Your 120s the other day motivated me lol.


Solid day man.

Thanks brother.


Man nyiceee! Some really good numbers there on the Mils bro. Heck all the way through for that matter. Shaking while trying to type, good stuff! Eat big today buddy.

Hg

Thanks brother. And the doctor said I'd never press again lol. Shaking was awful, but after a hardy meal it was all good.

scals
09-12-08, 12:16 am
Arm Day today.

DB Overhead Extension:
60 15x, 100 12x, 130 10x, 130 10x, 137.5 7x - Connected 3 2.5lb magnetic weights to the DB

DB Kickbacks: 15 15x, 30 12x, 40 10x, 50 10x

Pushdowns:
Stack (150) 20x, Stack 20x, Stack 15x, Stack + 25lb plate 15x

Hammer Curls:
30s 12x, 40s 10x, 50s 10x, 60s 8x, 75s 6x (PR) - form was real strict, slight sway on 5th and 6th reps

EZ Bar Preacher:
75 12x, 115 6x, 95 10x, 75 12x

Cable EZ Bar Curls:
80 15x, 110 12x, Stack (150) 10x, Stack 7x

I was pumped out of my mind. Felt great and looking forward to legs tomorrow.

Hollow
09-12-08, 7:55 am
Devasting arm session scals17!!! Huge amount of weights being moved around here! Pssst…can you touch your nose?

Hoomgar
09-12-08, 10:37 am
I was pumped out of my mind. Felt great and looking forward to legs tomorrow.

Never press again? Ha! Way to show um bro. You do it because they said you couldn't!

Leg day comin up.

Hg

scals
09-12-08, 12:35 pm
Devasting arm session scals17!!! Huge amount of weights being moved around here! Pssst…can you touch your nose?

Thanks Hollow. Haha, barely.


Never press again? Ha! Way to show um bro. You do it because they said you couldn't!

Leg day comin up.

Hg

Damn right HG. Don't tell me I can't. Got legs at 2pm!!!

Gunz1
09-12-08, 6:09 pm
nice arm sesh homie... way to move some big weights... love working the tris first in an arm day... theyre 2/3rds of the arm blast them first and hardest... like your style!!!

scals
09-12-08, 6:18 pm
nice arm sesh homie... way to move some big weights... love working the tris first in an arm day... theyre 2/3rds of the arm blast them first and hardest... like your style!!!

Thanks brother. Gotten much better results this way.

scals
09-12-08, 6:24 pm
So I was at the gym today and got the opportunity to meet someone also gunning for the same show. He's a big motherfucker. I have my work cut out for me.

Squats:
135 15x, 225 12x, 315 6x, 335 4x, 225 12x - All felt great and so did the knee

Leg Press:
4 plates 12x, 10 plates 10x, 16 plates 10x, 20 plates 8x - next week we're going to find how to load more on here

BB Lunges:
95 2x10, 145 6x

Smith Front Squats:
3x8

Seated Leg Curls:
100 30ish (lost count), 150 25x, 200 15x

Standing Single Leg Curls:
3x10-12

Standing Calves:
Did the work in the training section of the FORVM that is 75 reps with 10 second breaks. Worked really well.
http://forum.animalpak.com/showthread.php?t=17824

SLDL - Very light just to finish off the hams
4x15-20

15 minutes on the treadmill and I was done.

Mr. Dead
09-12-08, 6:34 pm
Great leg day!!! Make sure you eat well!!!

scals
09-14-08, 6:33 pm
Great leg day!!! Make sure you eat well!!!

It's been tough, but I'm getting those meals in.

scals
09-14-08, 6:35 pm
Great chest day today after a day of great rest yesterday.

Flat Bench:
Bar 25x, 135 15x, 225 5x, 275 3x, 300 3x, 315 2x

Incline DB Press:
90s 10x, 100s 6x, 120s 3x - Needs work, 70s 20x

Decline Press:
225 8x, 250 6x, 135 25x

Flat Flyes:
50s 10x, 70s 6x, 70s 6x

DB Pullovers:
70 10x, 80 10x, 100 8x

Rope Ab Crunches:
3x20

Hanging Knee Raises:
3x15

15 minutes on the treadmill. I was cooked.

T o m m Y
09-14-08, 6:41 pm
strong chest day brotha good work!!

scals
09-14-08, 7:20 pm
strong chest day brotha good work!!

Thanks brother. And thanks for stopping by.

Pizzalamp
09-14-08, 7:31 pm
Great chest day today after a day of great rest yesterday.

Flat Bench:
Bar 25x, 135 15x, 225 5x, 275 3x, 300 3x, 315 2x

Incline DB Press:
90s 10x, 100s 6x, 120s 3x - Needs work, 70s 20x

Decline Press:
225 8x, 250 6x, 135 25x

Flat Flyes:
50s 10x, 70s 6x, 70s 6x

DB Pullovers:
70 10x, 80 10x, 100 8x

Rope Ab Crunches:
3x20

Hanging Knee Raises:
3x15

15 minutes on the treadmill. I was cooked.
damn youre doing some heavy benching!!

good workout!!!

scals
09-14-08, 8:01 pm
damn youre doing some heavy benching!!

good workout!!!

Thanks brother. I don't have the biggest bench so I'm working hard to get stronger with it.

sly06
09-14-08, 11:30 pm
Chest of steel big man!!! Nice work

Hollow
09-15-08, 8:19 am
Two great sessions between the legs and chest scals17!!! I know you don’t need me to tell you but I hope you’re eating big, moving that kind of weight has got to be taxing on the body!

scals
09-15-08, 9:47 am
Chest of steel big man!!! Nice work

Thanks brother. Need to put some serious mass on it.


Two great sessions between the legs and chest scals17!!! I know you don’t need me to tell you but I hope you’re eating big, moving that kind of weight has got to be taxing on the body!

Thanks brother. I know I have to eat big, but the constant reminder is very appreciated.

scals
09-15-08, 2:47 pm
Hit back today. Great pump, felt real good.

Deads:
135 10x, 225 6x, 315 4x, 405 3x, 495 1x - Gonna start going with higher reps next week

Shrugs:
225 15x, 315 12x, 405 12x, 455 7x

DB Rows:
130 8x, 130 8x, 130 8x, 65 12x

BB Rows:
135 12x, 225 10x, 225 10x

Seated Row:
200 10x, Stack (300) 8x, Stack 8x

Felt good and now it's time to eat.

Hoomgar
09-15-08, 2:50 pm
You're pulling some serious numbers there big guy. Nice to see the work being done like this. Looks like you have dug into some new motivation here.

Hg

scals
09-15-08, 2:54 pm
You're pulling some serious numbers there big guy. Nice to see the work being done like this. Looks like you have dug into some new motivation here.

Hg

Thanks HG. I'll tell ya what. Seeing the guy that is doing the competition with me brought out another side of me. I always like to think that my goals motivate me enough, but seeing the size of this guy really added more fuel to the fire. He has one hell of an upper body. I know that I can't play around and play it safe. I need to get in the gym each and every week and leave it all there. No questions asked. Back is definitely my best part and I'm gonna make sure I show it off come this May.

Hollow
09-15-08, 3:03 pm
Outstanding back session scals17! It sounds like you have some great motivation there to push yourself even harder!!!

Gunz1
09-15-08, 3:24 pm
Hit back today. Great pump, felt real good.

Deads:
135 10x, 225 6x, 315 4x, 405 3x, 495 1x - Gonna start going with higher reps next week

Shrugs:
225 15x, 315 12x, 405 12x, 455 7x

DB Rows:
130 8x, 130 8x, 130 8x, 65 12x

BB Rows:
135 12x, 225 10x, 225 10x

Seated Row:
200 10x, Stack (300) 8x, Stack 8x

Felt good and now it's time to eat.


great back day.. 495 for a single is impressive as shit big man.. way to lift those big ass weights dawg.. STRONG as fuck!!! get your grub on homie... u earned it

scals
09-15-08, 3:40 pm
Outstanding back session scals17! It sounds like you have some great motivation there to push yourself even harder!!!

Sure do. Nothing is going to stop me now.


great back day.. 495 for a single is impressive as shit big man.. way to lift those big ass weights dawg.. STRONG as fuck!!! get your grub on homie... u earned it

Thanks brother. Gotta keep liftin and eatin big.

sly06
09-15-08, 4:18 pm
Keep rowing to the end of the river and you will grow a tree!! Great job bro.

J Wong
09-15-08, 4:36 pm
Nice pulling bro.

LittleMan55
09-15-08, 5:14 pm
Past 2 sessions looked great bro! Keep hitting it hard and growing huge...

When you get time PM me your phone # again. I got a new phone and I guess I didnt get it switched over. I was looking for it this past weekend and noticed that. Thanks!

Pizzalamp
09-16-08, 10:59 pm
Hit back today. Great pump, felt real good.

Deads:
135 10x, 225 6x, 315 4x, 405 3x, 495 1x - Gonna start going with higher reps next week

Shrugs:
225 15x, 315 12x, 405 12x, 455 7x

DB Rows:
130 8x, 130 8x, 130 8x, 65 12x

BB Rows:
135 12x, 225 10x, 225 10x

Seated Row:
200 10x, Stack (300) 8x, Stack 8x

Felt good and now it's time to eat.
wow! 495! very impressive!!

scals
09-17-08, 12:44 am
Keep rowing to the end of the river and you will grow a tree!! Great job bro.

Haha. Thanks Sly.


Nice pulling bro.

Thanks brother.


Past 2 sessions looked great bro! Keep hitting it hard and growing huge...

When you get time PM me your phone # again. I got a new phone and I guess I didnt get it switched over. I was looking for it this past weekend and noticed that. Thanks!

Will do brother, thanks.


wow! 495! very impressive!!

Thanks bro. Working my way to 585 by December.

B Con
09-17-08, 8:42 am
Damn Steve you are flat destroying shit. Loving the pyramid scheme you got in the past 2 workouts for the heavy lifting. Great solid sessions.

scals
09-17-08, 12:32 pm
Damn Steve you are flat destroying shit. Loving the pyramid scheme you got in the past 2 workouts for the heavy lifting. Great solid sessions.

Thanks brother, gotta keep up with you. BTW nice change of pace with the new name.

B Con
09-17-08, 12:41 pm
Thanks brother, gotta keep up with you. BTW nice change of pace with the new name.

Figured it would distinguish me more...

Keep up with me? I think we are both neck and neck right now broseph

Hoomgar
09-17-08, 12:49 pm
Out of breath catching up in here bro. I can't cling the weight you do but I'm no stranger to the punishment. Good stuff man...

Hg

Gunz1
09-17-08, 1:21 pm
liking the new name bro... threw me off at first but i know a brother when i see one lol

scals
09-17-08, 1:44 pm
Figured it would distinguish me more...

Keep up with me? I think we are both neck and neck right now broseph

It does distinguish. Gonna take some time to remember, oh yea that's Burt lol.


Out of breath catching up in here bro. I can't cling the weight you do but I'm no stranger to the punishment. Good stuff man...

Hg

Absolutely Hg. It's all about the punishment.


liking the new name bro... threw me off at first but i know a brother when i see one lol

I'm gonna go with this one was meant for Burt lol. It's all good. Gunz you gonna be able to get to the Philly ABC 10/25??

Mr. Dead
09-17-08, 7:23 pm
Hit back today. Great pump, felt real good.

Deads:
135 10x, 225 6x, 315 4x, 405 3x, 495 1x - Gonna start going with higher reps next week

Shrugs:
225 15x, 315 12x, 405 12x, 455 7x

DB Rows:
130 8x, 130 8x, 130 8x, 65 12x

BB Rows:
135 12x, 225 10x, 225 10x

Seated Row:
200 10x, Stack (300) 8x, Stack 8x

Felt good and now it's time to eat.

Dang, bro!!! Were you rowing to China...???!!! Great stuff!!!

T o m m Y
09-17-08, 7:56 pm
Hit back today. Great pump, felt real good.

Deads:
135 10x, 225 6x, 315 4x, 405 3x, 495 1x - Gonna start going with higher reps next week

Shrugs:
225 15x, 315 12x, 405 12x, 455 7x

DB Rows:
130 8x, 130 8x, 130 8x, 65 12x

BB Rows:
135 12x, 225 10x, 225 10x

Seated Row:
200 10x, Stack (300) 8x, Stack 8x

Felt good and now it's time to eat.

wow,strong back day...damn...

scals
09-17-08, 9:31 pm
Dang, bro!!! Were you rowing to China...???!!! Great stuff!!!

Thanks Mr. Dead. Haha, felt like it.


wow,strong back day...damn...

Thanks brother. Gotta bring it up.

scals
09-17-08, 9:38 pm
Night session of delts. Threw both calves and abs in there. Calves needed a good blasting and I felt I got the job done.

DB Press:
25s 25x, 50s 20x, 75s 12x, 100s 8x, 110s 6x, 85s 12x

Seated Side Laterals:
25s 12x, 30s 12x, 50s 8x, 40s 10x

--Shoulders are pumped like shit right now--

Cable Upright Rows ss w/ Machine Presses:
100 15x/ Stack(250) 12x, 125 15x/Stack 12x, 150 15x/Stack 12x

Rear Delt DB Raises:
30s 12x, 40s 12x, 50s 10x, 50s 10x

Run Rack Side Laterals:
40-35-30-25-20-15-10-5 (40-25 6x)(20-5 10x)
25-20-15-10-5 (12 reps each)

Seated Calves: 4x30 @ 2 plates
Leg Press Calves: 3x15 @ 4 plates -- each set was a different foot position
Smith Standing Calves (no shoes) - 3x20
Standing Calves: 3x15

Decline Sit-ups: 4x15
Hanging Knee Raises: 4x12

Beta-Alanine & Sp250 pre-workout, EAA Stack post. About to eat now. Arms tomorrow after the job fair.

J Wong
09-17-08, 9:59 pm
Nice looking workout man! Looks like your shoulders are fried after that!

BigAnt
09-18-08, 5:39 am
Your nutrition looks on, your trainig is going wild...stay with it...looking forward to your trip back to Philly and the Philly ABC!

Stay injury free and your show in May is yours!

Maybe please post some pics of your lean new muscle mass...deal?

Hollow
09-18-08, 7:56 am
Talk about blasting the shoulders!!! That was an outstanding workout scals17! I did shoulders this morning but they feel sorer after reading your workout! Keep killing the iron and eat big scals17!

LittleMan55
09-18-08, 9:07 am
Damn Steve!!! Thats was a wild ass shoulder day! Cant wait to see what you do for arms...

Hoomgar
09-18-08, 10:18 am
Can you scratch the top of your head right now? Yea I didn't think so LOL!

My shoulders hurt reading those rack runners, intense bro!

Hg

sly06
09-18-08, 12:51 pm
Insane shoulder day bro. DB presses are amazing.

scals
09-18-08, 3:22 pm
Nice looking workout man! Looks like your shoulders are fried after that!

Thanks brother, they are lol.


Your nutrition looks on, your trainig is going wild...stay with it...looking forward to your trip back to Philly and the Philly ABC!

Stay injury free and your show in May is yours!

Maybe please post some pics of your lean new muscle mass...deal?

Thanks Big Ant. As soon as I get my hands on a camera I'll get those pix posted.


Talk about blasting the shoulders!!! That was an outstanding workout scals17! I did shoulders this morning but they feel sorer after reading your workout! Keep killing the iron and eat big scals17!

Thanks Hollow. I'm sure you punished your delts as well.


Damn Steve!!! Thats was a wild ass shoulder day! Cant wait to see what you do for arms...

Stay Tuned ... lol. I'll post the workout later on this evening.


Can you scratch the top of your head right now? Yea I didn't think so LOL!

My shoulders hurt reading those rack runners, intense bro!

Hg

Haha. No I can't. I love running the rack on side laterals, flyes, and hammer curls. Make things a bit more interesting and intense.


Insane shoulder day bro. DB presses are amazing.

Thanks brother. Been working hard to get those 130s 6x by the end of the year.

Gunz1
09-18-08, 5:21 pm
Night session of delts. Threw both calves and abs in there. Calves needed a good blasting and I felt I got the job done.

DB Press:
25s 25x, 50s 20x, 75s 12x, 100s 8x, 110s 6x, 85s 12x

Seated Side Laterals:
25s 12x, 30s 12x, 50s 8x, 40s 10x

--Shoulders are pumped like shit right now--

Cable Upright Rows ss w/ Machine Presses:
100 15x/ Stack(250) 12x, 125 15x/Stack 12x, 150 15x/Stack 12x

Rear Delt DB Raises:
30s 12x, 40s 12x, 50s 10x, 50s 10x

Run Rack Side Laterals:
40-35-30-25-20-15-10-5 (40-25 6x)(20-5 10x)
25-20-15-10-5 (12 reps each)

Seated Calves: 4x30 @ 2 plates
Leg Press Calves: 3x15 @ 4 plates -- each set was a different foot position
Smith Standing Calves (no shoes) - 3x20
Standing Calves: 3x15

Decline Sit-ups: 4x15
Hanging Knee Raises: 4x12

Beta-Alanine & Sp250 pre-workout, EAA Stack post. About to eat now. Arms tomorrow after the job fair.

sick shoulder workout broski... running the rack looks like were on the same page i did the same shit yesterday... haha... btw unfortunatly im not gonna be able to make it to the philly abc... im moving out west 2nd week of Oct... my jerzy ties are comming to a close... its a sad day on the east coast...

Hoomgar
09-18-08, 5:35 pm
btw unfortunatly im not gonna be able to make it to the philly abc... im moving out west 2nd week of Oct... my jerzy ties are comming to a close... its a sad day on the east coast...

WT!?!?! I was looking forward to liftin with ya! My best to you with the move bro.

scals
09-18-08, 8:16 pm
sick shoulder workout broski... running the rack looks like were on the same page i did the same shit yesterday... haha... btw unfortunatly im not gonna be able to make it to the philly abc... im moving out west 2nd week of Oct... my jerzy ties are comming to a close... its a sad day on the east coast...


WT!?!?! I was looking forward to liftin with ya! My best to you with the move bro.

It certainly is a sad day brother. The northeast is losing a monster. Best of luck with the move, and if you ever need anything let me know, as I too recently moved from NY so I know how it is.

scals
09-18-08, 8:23 pm
Blasted Arms today. Wrists are a little sore from all the heavy weight recently. Pushed through it and next week is gonna be a high rep week so I can give them a bit of a break (not much).

CGBP:
Bar 20x, 135 10x, 225 5x, 275 3x, 225 8x, 185 10x

Skull Crushers:
95 10x, 115 8x, 135 4x - Wrist killed so I dropped it

One Arm OH Ext:
15 15x, 25 15x, 35 12x

Pushdowns - Did on Lat Pulldown b/c the other cable's stack is too light
80 10x, 100 10x, 120 8x, 150 6x drop to 50 15x

BB Curls:
Bar 10x, 95 10x, 135 6x, 135 6x

Bent Over DB Curls - Kinda like a concentration curl with no support
15 10x, 25 10x, 30 10x, 40 8x

Hammer Curls:
70s 5x, 60s 6x, 50s 8x, 40s 10x, 30s 12x

Sick pump in the arms. Abs and calves sore as shit from yesterday. Shoulders are dead after yesterday and hitting them in close grip.

I have two job interviews lined up for tomorrow. 5 more to go in October, and 1 in November. Really excited about them. The ones tomorrow are in the morning, Target Distribution and American Woodmark. Leg Day after the interviews. What a day it's gonna be.

LittleMan55
09-18-08, 8:34 pm
That was an insane arm work out!!! Hell yeah... moving some serious weights!

Good luck with the interviews! Enjoy leg day... It's the best!

B Con
09-18-08, 8:42 pm
Good luck with the interviews and way to destroy those arms... keep it up Steve...

scals
09-18-08, 8:48 pm
That was an insane arm work out!!! Hell yeah... moving some serious weights!

Good luck with the interviews! Enjoy leg day... It's the best!


Good luck with the interviews and way to destroy those arms... keep it up Steve...

Thanks brothers. Looking forward to killing those interviews and legs tomorrow.

Hollow
09-19-08, 8:58 am
Every time I check in on your journey, you are just killing the iron scals17! Great arm session scals17!

Good luck at your interviews.

Hoomgar
09-19-08, 9:54 am
Sore wrists and job interviews to be followed by leg crushing. Sounds like a good day to me bro :)

Take care of dem wrists! Very important to your lifts! ;)

Hg

sly06
09-19-08, 1:07 pm
Good luck on your interviews. Also, killer arm workout

scals
09-19-08, 2:08 pm
Every time I check in on your journey, you are just killing the iron scals17! Great arm session scals17!

Good luck at your interviews.


Sore wrists and job interviews to be followed by leg crushing. Sounds like a good day to me bro :)

Take care of dem wrists! Very important to your lifts! ;)

Hg


Good luck on your interviews. Also, killer arm workout

Thanks guys. My arms are dead.

The interviews went extremely well. The first one was the guy just simply asking me behavioral questions. Took about 15 minutes. Not bad. The second was was awesome. It was such a relaxed environment, no pressure what-so-ever. Talked sports and different things like that. They scheduled me for a second interview in October, and I have to travel to the corporate headquarters. I hope this works out because it seems like a great opportunity.

So leg day today. Going around 330-4ish. I'll post later.

Hollow
09-19-08, 2:17 pm
Thanks guys. My arms are dead.

The interviews went extremely well. The first one was the guy just simply asking me behavioral questions. Took about 15 minutes. Not bad. The second was was awesome. It was such a relaxed environment, no pressure what-so-ever. Talked sports and different things like that. They scheduled me for a second interview in October, and I have to travel to the corporate headquarters. I hope this works out because it seems like a great opportunity.

So leg day today. Going around 330-4ish. I'll post later.

Good to hear things worked out...next thing to work will be legs...looking forward to that session!

scals
09-19-08, 7:53 pm
Good to hear things worked out...next thing to work will be legs...looking forward to that session!

Thanks brother. Looking forward to someone giving me an opportunity to put this education to work.

LittleMan55
09-19-08, 7:56 pm
Glad to hear the interviews went well! I bet legs went equally as well.

scals
09-19-08, 8:05 pm
Leg Day Today. Awesome.

Hack Squats:
1pps 12x, 2pps 8x, 3pps 8x

Leg Press:
4 plates 12x, 10 plates 12x, 16 plates 10x, 20 plates 8x, 6 plates 20x
--People hate me for stealing all the plates lol--

BB Front Squats - I have never been able to do these b/c the bar won't stay and always rolls off. I did light weight to practice good form.
95 12x, 135 10x, 185 8x

After that I decided to do an interesting superset. Front Squats into Back Squats both to failure.
225 4x --> 225 6x (Had more on the fronts but the bar started slipping)
135 10x --> 135 10x

---Note: all of these reps are ATG---

Lying Leg Curls:
3x12
--superset--
Seated Calf Raises:
1 plate 30x (slow) wait 10 seconds 20x (fast)
2 plates 20x (slow) wait 10 seconds 20x (fast)
3 plates 12x (slow) wait 10 seconds 12x (fast)

Standing Leg Curls:
3x10-15
--superset--
Standing Calves:
3x12-15

Leg Press Calves:
4 plates 2x30 (10 straight, 10 feet in, 10 feet out)

Abs:
2x30 Crunches
2x30 Crunches (Partner saying to come half way, full way)
1x30 Medicine Ball Throws
1x30 hip thrusts


I'm done. Had some london broil, rice, and green beans PWO, after my EAA Stack. These legs will grow whether they want to or not.

scals
09-19-08, 8:06 pm
Glad to hear the interviews went well! I bet legs went equally as well.

Thanks brother. I won't be walking right for a while.

LittleMan55
09-19-08, 8:08 pm
Thanks brother. I won't be walking right for a while.

Damn right you wont be!!! That was awesome bro!!! Looks like some madness I would do so I highly approve...

Pizzalamp
09-19-08, 8:40 pm
Leg Day Today. Awesome.

Hack Squats:
1pps 12x, 2pps 8x, 3pps 8x

Leg Press:
4 plates 12x, 10 plates 12x, 16 plates 10x, 20 plates 8x, 6 plates 20x
--People hate me for stealing all the plates lol--

BB Front Squats - I have never been able to do these b/c the bar won't stay and always rolls off. I did light weight to practice good form.
95 12x, 135 10x, 185 8x

After that I decided to do an interesting superset. Front Squats into Back Squats both to failure.
225 4x --> 225 6x (Had more on the fronts but the bar started slipping)
135 10x --> 135 10x

---Note: all of these reps are ATG---

Lying Leg Curls:
3x12
--superset--
Seated Calf Raises:
1 plate 30x (slow) wait 10 seconds 20x (fast)
2 plates 20x (slow) wait 10 seconds 20x (fast)
3 plates 12x (slow) wait 10 seconds 12x (fast)

Standing Leg Curls:
3x10-15
--superset--
Standing Calves:
3x12-15

Leg Press Calves:
4 plates 2x30 (10 straight, 10 feet in, 10 feet out)

Abs:
2x30 Crunches
2x30 Crunches (Partner saying to come half way, full way)
1x30 Medicine Ball Throws
1x30 hip thrusts


I'm done. Had some london broil, rice, and green beans PWO, after my EAA Stack. These legs will grow whether they want to or not.

those legs have to grow after all that-very solid bro!

scals
09-21-08, 6:17 pm
Damn right you wont be!!! That was awesome bro!!! Looks like some madness I would do so I highly approve...


those legs have to grow after all that-very solid bro!

Thanks guys. Yea I'm still limping around after that one.

scals
09-21-08, 6:21 pm
So this week is going to be a high rep week. Figure between 12-25 reps. Chest was up first.

Flat Bench:
Bar 30x, 225 12x, 185 20x, 135 34x, 135 25x - Pumped out of my mind

HS Incline:
1pps 20x, 1 & 25ps 15x, 2pps 12x, 2pps 10x - couldn't get 12 again

BW Dips:
1x20, 1x12, 1x16

Incline DB Flyes:
50 12x, 40 15x, 40 15x, 40 15x drop to 20 10x

Rope Crunches:
Stack (150) 3x20

Hanging Knee Raises:
2x15

10 minutes on the treadmill 3mph 10 incline, while watching the Giants win in OT. Solid first day of high reps. Back tomorrow.

J Wong
09-21-08, 8:35 pm
High rep benching is tough, great job.

T o m m Y
09-21-08, 8:40 pm
Nice benching dude!!

scals
09-21-08, 11:55 pm
High rep benching is tough, great job.


Nice benching dude!!

Thanks guys. Needed to change it up this week.

Pizzalamp
09-22-08, 12:45 am
So this week is going to be a high rep week. Figure between 12-25 reps. Chest was up first.

Flat Bench:
Bar 30x, 225 12x, 185 20x, 135 34x, 135 25x - Pumped out of my mind

HS Incline:
1pps 20x, 1 & 25ps 15x, 2pps 12x, 2pps 10x - couldn't get 12 again

BW Dips:
1x20, 1x12, 1x16

Incline DB Flyes:
50 12x, 40 15x, 40 15x, 40 15x drop to 20 10x

Rope Crunches:
Stack (150) 3x20

Hanging Knee Raises:
2x15

10 minutes on the treadmill 3mph 10 incline, while watching the Giants win in OT. Solid first day of high reps. Back tomorrow.
nice job bro
i like that pump set on benching!

Mr. Dead
09-22-08, 1:10 am
Great stuff!!! I KNOW I'm going to have to step up my game...

scals
09-22-08, 1:27 am
nice job bro
i like that pump set on benching!

Thanks brother. Yea 135 was my first ever goal when I first started benching. I was wondering how many times I could actually do it. I was happy to get 34 after doing 225 and 185 for higher reps than usual. One day down the road I'll do it fresh and see how many I can really do.


Great stuff!!! I KNOW I'm going to have to step up my game...

Thanks Mr. Dead. For me play time is over. Diet and training have got to be on target. If not I'm just wasting my time.

B Con
09-22-08, 8:24 am
Thats a fuck load of reps... Just hit me up whenever Steve... I know you a busy man. Hope all is well and you had a great weekend.

Gunz1
09-22-08, 5:31 pm
You killed the last two workouts bro... leg day volume was insane.. enjoy walking for the next week!!! chest day looked solid as shit too... love that hammer strength bro one of my absolute fav machines in the gym... pumps are tremendous!!!

Gunz1
09-22-08, 5:40 pm
BTW thanks for the ongoing support with the move.. means a ton to have my iron brotheren behind my back.. im gonna miss the northeast for sure.. people jus dont know that get huge or die mentality... things are a lil "nicer" and "calmer" out there... oh well sometimes in life we gotta make the the hard decisions...

Hoomgar
09-22-08, 5:41 pm
BTW thanks for the ongoing support with the move.. means a ton to have my iron brotheren behind my back.. im gonna miss the northeast for sure.. people jus dont know that get huge or die mentality... things are a lil "nicer" and "calmer" out there... oh well sometimes in life we gotta make the the hard decisions...

Sux we didn't get to hook up before you moved bro. Keep it real and represent to the fullest out there!

Hg

sly06
09-22-08, 5:43 pm
The workouts with high reps are awesome....the pump is insane. Awesome job scals!

Firedrake
09-22-08, 5:45 pm
Excellent rep work -- sometimes the concentration necessary for high-reps is harder than that for heavier weight and fewer reps.

'drake

scals
09-22-08, 6:34 pm
You killed the last two workouts bro... leg day volume was insane.. enjoy walking for the next week!!! chest day looked solid as shit too... love that hammer strength bro one of my absolute fav machines in the gym... pumps are tremendous!!!

Yea and they wanted to get rid of the 2 that I have in the gym. I love all HS machines.


BTW thanks for the ongoing support with the move.. means a ton to have my iron brotheren behind my back.. im gonna miss the northeast for sure.. people jus dont know that get huge or die mentality... things are a lil "nicer" and "calmer" out there... oh well sometimes in life we gotta make the the hard decisions...

Absolutely brother. No doubt about it. Moving is never easy. Leaving NY to come down to VA was the toughest thing I've ever gone through. That's actually how the whole lifting thing came to me. Had no friends and all the time in the world to lift. 4.5 years later and I still love it.


Sux we didn't get to hook up before you moved bro. Keep it real and represent to the fullest out there!

Hg

x2.


The workouts with high reps are awesome....the pump is insane. Awesome job scals!

Thanks Sly. Joints needed a break from super heavy weight this week but I wasn't taking off. Figured lighten it a lil and do more reps. Lil change of pace.


Excellent rep work -- sometimes the concentration necessary for high-reps is harder than that for heavier weight and fewer reps.

'drake

Thanks brother, and thanks for stopping by. Absolutely agree with the concentration part. I've never tried to do that many reps on anything before. Mentally taxing.


Thats a fuck load of reps... Just hit me up whenever Steve... I know you a busy man. Hope all is well and you had a great weekend.

Yea it was brother. Never tried it, but I liked it. I'm looking to do something like this once every 6-8 weeks.

scals
09-22-08, 6:45 pm
So continuing the high rep week with Back today.

Lat Pulldowns ss w/ Straight Bar Pulldowns:
100 20x/50 15x
150 15x/50 15x
200 12x/50 15x
250 12x/50 15x
Stack (300) 5x drop to 200 8x drop to 150 7x (20 reps total)/ 50 15x

DB Rows:
130s 12x
115s 12x
100s 15x

Rack Pulls:
135 15x
225 15x
315 12x - Felt like I was gonna puke by now lol

Shrugs:
315 20x
365 15x
405 12x
405 15x drop to 315 15x drop to 225 13x drop to 135 17x (60 reps total)

Old Skool TBar:
2 plates 12x
3 plates 12x
4 plates 12x
5 plates 8x - Only fucking set over 12 reps haha. I had nothing left.

LittleMan55
09-22-08, 7:10 pm
Lat Pulldowns ss w/ Straight Bar Pulldowns:
Stack (300) 5x drop to 200 8x drop to 150 7x (20 reps total)/ 50 15x

Old Skool TBar:
5 plates 8x - Only fucking set over 12 reps haha. I had nothing left.

WOWZERS!!!

Sounds like it hit the fan today! It's just a good thing nothing hit the floor...

scals
09-22-08, 7:53 pm
WOWZERS!!!

Sounds like it hit the fan today! It's just a good thing nothing hit the floor...

Oh yeah. Puking was def a possibility today. My back is fried.

McFly
09-23-08, 9:01 am
some good shit going on in here, i can feel the intensity!

i'll be checking in more often now!!

B Con
09-23-08, 1:32 pm
Love the attitude / intensity. Great to hear from ya last night as well... take care

sly06
09-23-08, 3:24 pm
What a day bro, what a day!!

Gunz1
09-23-08, 4:01 pm
Sux we didn't get to hook up before you moved bro. Keep it real and represent to the fullest out there!

Hg

ohh you know im gonna represent brother!!! heard they got 24 hour fitness places out there... havent seen one of those here in the JERZ looks like i just picked up a few more training sessions per year!! lol... anyway i dont wanna jack scals journey but thanks for the support HG


So continuing the high rep week with Back today.

Lat Pulldowns ss w/ Straight Bar Pulldowns:
100 20x/50 15x
150 15x/50 15x
200 12x/50 15x
250 12x/50 15x
Stack (300) 5x drop to 200 8x drop to 150 7x (20 reps total)/ 50 15x

DB Rows:
130s 12x
115s 12x
100s 15x

Rack Pulls:
135 15x
225 15x
315 12x - Felt like I was gonna puke by now lol

Shrugs:
315 20x
365 15x
405 12x
405 15x drop to 315 15x drop to 225 13x drop to 135 17x (60 reps total)

Old Skool TBar:
2 plates 12x
3 plates 12x
4 plates 12x
5 plates 8x - Only fucking set over 12 reps haha. I had nothing left.

damn dude 50 reps on the lat pulldown.. INSANE.... 315 for a set of 12 thats like cardio man.. i def think i woulda thrown up... high intensity brother!!! niceee

scals
09-23-08, 4:17 pm
some good shit going on in here, i can feel the intensity!

i'll be checking in more often now!!

Thanks brother. I'll do my best not to disappoint.


Love the attitude / intensity. Great to hear from ya last night as well... take care

Thanks brother. Yea it was great talking to ya, it's been awhile.


What a day bro, what a day!!

Thanks brother. Got a nice off day day today and will be hittin delts tomorrow.

scals
09-23-08, 4:23 pm
ohh you know im gonna represent brother!!! heard they got 24 hour fitness places out there... havent seen one of those here in the JERZ looks like i just picked up a few more training sessions per year!! lol... anyway i dont wanna jack scals journey but thanks for the support HG


damn dude 50 reps on the lat pulldown.. INSANE.... 315 for a set of 12 thats like cardio man.. i def think i woulda thrown up... high intensity brother!!! niceee

Jakkin my journey huh lol. It's all good.

Thanks brother. Those lat pulldowns felt awesome yesterday bro. I was real close to puking, had to walk out of the weight room for a few minutes and gather myself.

J Wong
09-23-08, 4:49 pm
So continuing the high rep week with Back today.

Lat Pulldowns ss w/ Straight Bar Pulldowns:
100 20x/50 15x
150 15x/50 15x
200 12x/50 15x
250 12x/50 15x
Stack (300) 5x drop to 200 8x drop to 150 7x (20 reps total)/ 50 15x

DB Rows:
130s 12x
115s 12x
100s 15x

Rack Pulls:
135 15x
225 15x
315 12x - Felt like I was gonna puke by now lol

Shrugs:
315 20x
365 15x
405 12x
405 15x drop to 315 15x drop to 225 13x drop to 135 17x (60 reps total)

Old Skool TBar:
2 plates 12x
3 plates 12x
4 plates 12x
5 plates 8x - Only fucking set over 12 reps haha. I had nothing left.


Sounds like a rough workout! good job

Hollow
09-24-08, 9:10 am
Workouts looking more intense then ever scals17! Keep killing the iron!!!

Gunz1
09-24-08, 5:42 pm
Jakkin my journey huh lol. It's all good.

Thanks brother. Those lat pulldowns felt awesome yesterday bro. I was real close to puking, had to walk out of the weight room for a few minutes and gather myself.

hahah been there... some cool fresh air usually does the trick.. cant wait to see what you got in store for us!!!

scals
09-24-08, 9:08 pm
Sounds like a rough workout! good job

Thanks brother, believe you me it was no picnic.


Workouts looking more intense then ever scals17! Keep killing the iron!!!

Thanks brother. Gotta keep pushing it to the limits, and beyond.


hahah been there... some cool fresh air usually does the trick.. cant wait to see what you got in store for us!!!

Thanks bro. Yea off yesterday and today because these 3 tests I have tomorrow. I'm trying not to get destroyed by them lol.

B Con
09-24-08, 9:48 pm
Your back day just gave me some motivation for mine tomorrow. Great work as always Steve.

Pizzalamp
09-24-08, 11:18 pm
is this journey filled with a virus? i opened it up and then 65 windows screens popped up on my screen lol
it was nuts!

scals
09-25-08, 9:24 pm
is this journey filled with a virus? i opened it up and then 65 windows screens popped up on my screen lol
it was nuts!

Haha. I don't think so. It's never happened to me lol.


Your back day just gave me some motivation for mine tomorrow. Great work as always Steve.

I'm glad I could help. Thanks brother. This high rep stuff is no joke, it's killing me.

scals
09-25-08, 9:35 pm
So I missed delts yesterday because I had a couple of exams I needed to study for today. Did a ton of supersets today so I wouldn't be in the gym forever. Still doing high reps this week.

Smith OH Press ss w/ Side Laterals
135 15x/ 25s 20x
185 15x/ 25s 20x
185 15x/ 25s 20x
185 15x/ 25s 20x
135 25x/ 25s 20x

--Pumped after this--

EZ Bar Upright Rows ss w/ Bent Over Lateral Raises
75 12x / 40s 12x
125 12x / 40s 12x
125 12x / 40s 12x
125 12x / 40s 15x

On to Arms

Overhead EZ Bar Extension ss w/ EZ Bar Curls
4x12 each @ 75lbs

Seated DB Curls ss w/ One Arm DB OH Ext
35s 12x / 20 15x
35s 12x / 25 15x
35s 12x / 35 12x

Rope Pushdowns ss w/ Rope Hammer Curls
4x12 each (forgot the weights)

Seated Calves:
1 plate 100x - 3 sets (50, 30, 20)
2 plates 60x - 3 sets (20, 20, 20)

Overall a solid day. Beta Ala9 and SP250 pre-workout. EAA Nitro Post.

It's been about a month into my bulk and I have put on about 7-8lbs (depends on the day). I'm ranging between 213-214. I will measure everything on Sunday so I can evaluate the progress I have made.

T o m m Y
09-25-08, 9:39 pm
solid solid day brotha

LittleMan55
09-25-08, 9:42 pm
185 on seated overhead press for 15 is crazy! That whole work out was crazy... Great superset combos, might have to steal them sometime...

scals
09-25-08, 10:45 pm
solid solid day brotha

Thanks brother. High rep leg day tomorrow.


185 on seated overhead press for 15 is crazy! That whole work out was crazy... Great superset combos, might have to steal them sometime...

Thanks brother. Must be something in the water here in southwest virginia. Makes you do some crazy shit in the gym.

LittleMan55
09-25-08, 11:38 pm
Thanks brother. Must be something in the water here in southwest virginia. Makes you do some crazy shit in the gym.

There were rumors going around here it will give you cancer... Must just be them, because it seems to be making freaks out of you and I!

sly06
09-26-08, 10:59 am
SUPERSET MADNESS. I love supersetting and dropsets because you get hell of a burn and it makes you dig deep inside to push the last couple of reps out. Great job Scals!!!

McFly
09-26-08, 11:09 am
crazy supersets!!! i know i'd have a pump from hell doing that...hmmmmm???

scals
09-26-08, 1:45 pm
SUPERSET MADNESS. I love supersetting and dropsets because you get hell of a burn and it makes you dig deep inside to push the last couple of reps out. Great job Scals!!!

Thanks Sly. Yea I don't superset all that often but shit you're absolutely right.


crazy supersets!!! i know i'd have a pump from hell doing that...hmmmmm???

Thanks McFly. It was one of the best pumps I've ever had. I'm looking forward to what I can manage to do to legs today.

LittleMan55
09-26-08, 2:00 pm
Legs today... Hell Yeah!!! It's going to be a good Friday!

Hoomgar
09-26-08, 2:48 pm
High reps FTW! They put the smack down on ya after a power week don't they bro? I'll be looking for that leg workout. Bring it large homie!

Hg

scals
09-26-08, 11:32 pm
Ight Leg Day. Wow.

Leg Press:
2 plates 25x
6 plates 20x
10 plates 15x
16 plates 12x
Drop set:
16 plates 8x --> 12 plates 8x --> 8 plates 8x --> 4 plates 12x

--Teardrop of my leg was going to pop out of the skin here--

Smith Squats:
135 12x
225 12x
Drop set:
195 8x --> 145 8x --> 95 14x (30 reps)

Leg Extensions ss w/ Leg Curls
3x12 / 3x20

Standing Leg Curls:
3x12

Uni-Lateral Leg Press:
2x15

I'm fucking done.

Hoomgar
09-26-08, 11:36 pm
Job well done bra, eat a big dinner and get you some sleep homie! GH is gonna kick in for sure from that one.

Hg

LittleMan55
09-26-08, 11:51 pm
I'm fucking done.

Indeed! Damn bro!!!

Phil800101
09-27-08, 6:58 am
Damn Steve, how the hell did I miss this? Consider me subbed!

scals
09-27-08, 1:27 pm
Job well done bra, eat a big dinner and get you some sleep homie! GH is gonna kick in for sure from that one.

Hg

Thanks brother. Just woke up and got a solid 10 hrs in last night lol.


Indeed! Damn bro!!!

Thanks brother. Gotta keep up this intensity. I can see the improvements in my legs so I gotta keep on truckin.


Damn Steve, how the hell did I miss this? Consider me subbed!

Glad to have ya along Phil.

LittleMan55
09-27-08, 1:42 pm
Improvement is what its about bro! Keep them things growing!

Pizzalamp
09-28-08, 1:11 pm
real good leg day bro
thats cool about the teardrop popping out

scals
09-28-08, 1:24 pm
Improvement is what its about bro! Keep them things growing!

Damn straight brother.


real good leg day bro
thats cool about the teardrop popping out

Thanks bro. Yea I've been working my ass off since May to get it to really come out and finally getting it good.

scals
09-28-08, 1:29 pm
Ight so today is chest and biceps. Gonna change the workout schedule around a little bit. The first month of the bulk has come to a close and I have definitely seen progress in the mirror. Got more thickness all around and still have some obliques lol.

Some of the significant changes:
Weight +8lbs --> 214lbs
Arms +0.5in --> 17.5
Chest +0.5in --> 48.5
Legs (still a little pumped) +1 in --> 26 inches

Everything else has gone up but less than 1/4 inch. Neck still 18 inches.

Looking forward to keep pushing harder than ever and make more gains this upcoming month. Off to the gym.

scals
09-28-08, 5:20 pm
Chest and Biceps

Incline BB Press:
Bar 30x
135 12x
225 8x
250 6x
275 3x
315 3x -- Negatives

Decline BB Press:
185 5x
225 5x
245 5x
275 3x

HS Flat Press:
1pps 12x
2pps 12x
2pps & 25 6x - Got really heavy
1pps & 25 12x

DB Flyes:
50s 10x
65s 8x
75s 6x

HS Preacher Curl:
1 plate - 15x
1 plate & 25 - 12x
2 plates - 10x
2 plates & 25 - 8x

Standing Preacher Curls - Ez Bar:
85 10x --> 65 10x --> 45 15x (35 reps)
65 20x --> 45 20x (40 reps)
45 50x

--The pump from this is like nothing I have ever felt before--

Hammer Curls:
20s 10x
30s 10x
40s 10x
50s 8x

Standing Overhead Cable Curls:
3x12

Rope Crunches ss w/ Hanging Knee Raises:
3x15 / 3x12

DONE.

Pizzalamp
09-28-08, 5:39 pm
nice bro! youre moving some serious weight on incline presses...those negatives are great...good doing abs...damn i need to start hitting abs i keep skipping cuz i run out of time...

T o m m Y
09-28-08, 5:53 pm
strong pressing bro!

LittleMan55
09-28-08, 6:38 pm
Solid ass measurements bro... I have put 8 on since ending the cut and letting the rebound take its course (I rebounded 13 lbs in 3 weeks and my waist stayed at 34") so I'm at 230 from 222... I love the bulk! Legs are getting bigger too it seems...I know that was an area you said you wanted to bring up... They grow quick though...

Solid ass chest and bi day!

scals
09-28-08, 6:58 pm
nice bro! youre moving some serious weight on incline presses...those negatives are great...good doing abs...damn i need to start hitting abs i keep skipping cuz i run out of time...

Thanks brother. Yea, I used to do just say fuck abs at the end but now I got in the groove of doing it.


strong pressing bro!

Thanks brother. I'm creating a program to get that back up to the 300s again.


Solid ass measurements bro... I have put 8 on since ending the cut and letting the rebound take its course (I rebounded 13 lbs in 3 weeks and my waist stayed at 34") so I'm at 230 from 222... I love the bulk! Legs are getting bigger too it seems...I know that was an area you said you wanted to bring up... They grow quick though...

Solid ass chest and bi day!

Hell yea my legs need to get bigger. I would like to get them to 26.5 - 27 by the end of this bulk.

Thanks about chest and biceps. My bis are killing me right now.

Phil800101
09-29-08, 1:26 am
Killer session Steve! Looking strong my man, and no doubt the pump was amazing. Congrats on the progress too, looks like some real solid gains.

Hollow
09-29-08, 8:21 am
Awesome session scals17! Your biceps must have been ready to explode after the high reps…insane! Congrats on the progress!

scals
09-29-08, 9:02 am
Killer session Steve! Looking strong my man, and no doubt the pump was amazing. Congrats on the progress too, looks like some real solid gains.

Thanks Phil. I gotta keep on pushing. I hope to be pressing 335 on the incline within the next couple of months.


Awesome session scals17! Your biceps must have been ready to explode after the high reps…insane! Congrats on the progress!

If my biceps could talk they would be screaming at me right now. It was an awesome/painful experience. Thanks Hollow. Gotta keep growing.

Gunz1
09-29-08, 12:10 pm
Chest and Biceps

Incline BB Press:
Bar 30x
135 12x
225 8x
250 6x
275 3x
315 3x -- Negatives

Decline BB Press:
185 5x
225 5x
245 5x
275 3x

HS Flat Press:
1pps 12x
2pps 12x
2pps & 25 6x - Got really heavy
1pps & 25 12x

DB Flyes:
50s 10x
65s 8x
75s 6x

HS Preacher Curl:
1 plate - 15x
1 plate & 25 - 12x
2 plates - 10x
2 plates & 25 - 8x

Standing Preacher Curls - Ez Bar:
85 10x --> 65 10x --> 45 15x (35 reps)
65 20x --> 45 20x (40 reps)
45 50x

--The pump from this is like nothing I have ever felt before--

Hammer Curls:
20s 10x
30s 10x
40s 10x
50s 8x

Standing Overhead Cable Curls:
3x12

Rope Crunches ss w/ Hanging Knee Raises:
3x15 / 3x12

DONE.


great work brother!!! thats some heavy lifting for the chest... way to finish up the bis with a sick pump... i love the standing overhead cable curls... works that peak real good... floods that bad boy up with blood... NICE WORK