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Hoomgar
02-02-09, 12:39 pm
code words? I'm confused???

trimming up? never that, I'm on the constant grind seeking a new swoleness. i'll trim up when it counts....when it's time to get on stage. til then its all about building a bigger better leaner harder mcfly

Ah! You applied waaaaay to much logic to my post bro. Epic failure at attempted humor, sorry my man...




LEGS – SUNDAY 12:30PM

Everyone seemed to be dragging ass for one reason or another. I ate my meals was in bed at a decent hour, slept well but was really out of it. So Instead of doing our typical leg day we switched it up a bit so we weren’t tempted to stick to our normal weights and risk injury. When your heads not into it and you have 2000+ pounds on a leg press or 1000 on your shoulders and aren’t focused that’s when people get hurt.


Smart training. This is what keeps you "on the grind" and separates you from those who are "on the mend" bro. Good stuff.

Hg

McFly
02-02-09, 12:57 pm
Ah! You applied waaaaay to much logic to my post bro. Epic failure at attempted humor, sorry my man...


Smart training. This is what keeps you "on the grind" and separates you from those who are "on the mend" bro. Good stuff.

Hg

thanks Hoominator! feeling good today....chest and triceps tonight!

BigAnt
02-02-09, 2:05 pm
Very nice workout on leg day...love the vetical leg press at The Training Ctr. Gotta get down soon, shit, work is killing me with long hours on Sundays...

How has your shoulder been feeling latey?

McFly
02-02-09, 2:32 pm
Very nice workout on leg day...love the vetical leg press at The Training Ctr. Gotta get down soon, shit, work is killing me with long hours on Sundays...

How has your shoulder been feeling latey?

Shoulder is week to week...the more i ice the better it seems....it's just hard sometimes to remember to ice it when i get home...

KiNgKoNgPrOnGeD
02-02-09, 3:01 pm
puttin in work as usual bro. Heavy numbers on leg days makes me happy!

McFly
02-02-09, 3:23 pm
puttin in work as usual bro. Heavy numbers on leg days makes me happy!

just trying to make the best from what i'm working with bro!


feeling good about chest and triceps tonight!!!

Hoomgar
02-02-09, 4:32 pm
feeling good about chest and triceps tonight!!!

Do it up big McFly. Warm up that shoulder "REAL" good before throwin any weight on it big guy.

Hg

McFly
02-02-09, 10:20 pm
ahh finally got under 405 for a good 6...then played around with 160# dbs on incline.....details tomorrow...i gotta eat!


the fire is burning......

zanderfever
02-02-09, 10:25 pm
ahh finally got under 405 for a good 6...then played around with 160# dbs on incline.....details tomorrow...i gotta eat!


the fire is burning......

*jaw drops*

McFly
02-03-09, 8:09 am
Chest & Triceps

EAA Nitro, Storm intra-workout

Flat bench: 135, 225, 315 x 10, 405 x 6

Incline dbs: 120x8, 140x8, 160x2 (was all jacked up on the bench half on/half off) reset and got 160x6

Lying flat HS iso-press: 2pps, 3pps x 10, 4ppsx8, 4ppsx6 droped to 2pps to failure

Rope pushdowns: 150x12, 150x12, 150x12, 150x12

HS pushdown: 2pps, 3pps, 4pps, 5pps x 10-8

Overhead rope extension: 150x12, 175x12, 175x 12

Single arm pushdowns with rope: 3 sets x 10-12

Ultra-iso whey PWO

firsthorseman97
02-03-09, 8:21 am
Your numbers are freakish McFly. I can't wait to see you move weight in person @ the Arnold. Keep up the hard work.

B Con
02-03-09, 8:36 am
Keep slinging the weight around Andy. Big things are in order. Are they going to be able to fit us all in the cage haha

McFly
02-03-09, 9:10 am
Your numbers are freakish McFly. I can't wait to see you move weight in person @ the Arnold. Keep up the hard work.


Keep slinging the weight around Andy. Big things are in order. Are they going to be able to fit us all in the cage haha

THANKS fellas, I feel good, been eating my face off...gotta train big to get big....forced reps, negatives, not being a pussy and getting under weight that I don't normally touch are all things that must happen in order for me to improve on McFly of 2008.....gotta have a bigger better McFly V.2

Hoomgar
02-03-09, 4:13 pm
Chest & Triceps

EAA Nitro, Storm intra-workout

Flat bench: 135, 225, 315 x 10, 405 x 6

Incline dbs: 120x8, 140x8, 160x2 (was all jacked up on the bench half on/half off) reset and got 160x6

Lying flat HS iso-press: 2pps, 3pps x 10, 4ppsx8, 4ppsx6 droped to 2pps to failure

Rope pushdowns: 150x12, 150x12, 150x12, 150x12

HS pushdown: 2pps, 3pps, 4pps, 5pps x 10-8

Overhead rope extension: 150x12, 175x12, 175x 12

Single arm pushdowns with rope: 3 sets x 10-12

Ultra-iso whey PWO

You need me to call the paramedics or is everything ok now? Most would have died!

Crazy!





THANKS fellas, I feel good, been eating my face off...gotta train big to get big....forced reps, negatives, not being a pussy and getting under weight that I don't normally touch are all things that must happen in order for me to improve on McFly of 2008.....gotta have a bigger better McFly V.2

The second model year is always better than the first. Typically more horse power, better fuel economy, more bells and whistles, less bugs, more upgrade options, better financing...

2009 has begun!

Hg

jayanticoli
02-03-09, 4:15 pm
I can only dream of moving weight like this right now...damn you and we are around the same stature,,,i'll catch up i have to! good work bro
Chest & Triceps

EAA Nitro, Storm intra-workout

Flat bench: 135, 225, 315 x 10, 405 x 6

Incline dbs: 120x8, 140x8, 160x2 (was all jacked up on the bench half on/half off) reset and got 160x6

Lying flat HS iso-press: 2pps, 3pps x 10, 4ppsx8, 4ppsx6 droped to 2pps to failure

Rope pushdowns: 150x12, 150x12, 150x12, 150x12

HS pushdown: 2pps, 3pps, 4pps, 5pps x 10-8

Overhead rope extension: 150x12, 175x12, 175x 12

Single arm pushdowns with rope: 3 sets x 10-12

Ultra-iso whey PWO

Hoomgar
02-03-09, 4:34 pm
I can only dream of moving weight like this right now...damn you and we are around the same stature,,,i'll catch up i have to! good work bro

Yea right? I know exactly what you are saying man. I blame this on the company he keeps while training.

McFly
02-03-09, 7:42 pm
You need me to call the paramedics or is everything ok now? Most would have died!

Crazy!

The second model year is always better than the first. Typically more horse power, better fuel economy, more bells and whistles, less bugs, more upgrade options, better financing...

2009 has begun!

Hg

hahaha good one!

B Con
02-03-09, 7:46 pm
THANKS fellas, I feel good, been eating my face off...gotta train big to get big....forced reps, negatives, not being a pussy and getting under weight that I don't normally touch are all things that must happen in order for me to improve on McFly of 2008.....gotta have a bigger better McFly V.2

Looking towards seeing the large and in charge version at the Arnold.

McFly
02-04-09, 8:19 am
back and biceps today.

was off from training yesterday, ended up passing out shortly after getting home from work for whatever reason so I missed a few evening meals....but i think my body was telling me to rest....

LittleMan55
02-04-09, 8:56 am
Tear that shit up tonight McFreak!

Rest is good... I do the same thing of falling asleep when I'm run down.

ForearmFreak
02-04-09, 11:24 am
I'm back McFly..i've got everything down to a science now with diet...whooowee thanks for the tips and all. Its sticking to it that is tough at first but then I'll get into a routine

McFly
02-04-09, 4:07 pm
I'm back McFly..i've got everything down to a science now with diet...whooowee thanks for the tips and all. Its sticking to it that is tough at first but then I'll get into a routine


yeah man, you just have to man up and stick to it....

McFly
02-04-09, 4:08 pm
back and biceps in 2.5 hours.....

eating some egg whites and a big bowl...more like a bucket of oatmeal....

naturalguy
02-04-09, 4:17 pm
back and biceps in 2.5 hours.....

eating some egg whites and a big bowl...more like a bucket of oatmeal....

Are you deadlifting today?














































I know Machine is

McFly
02-04-09, 5:42 pm
Are you deadlifting today?

I know Machine is


nah, I deadlifted all day ysterday after your PM LOL JK...probably just partials working up to 945 pound set....ya know just for fun....

McFly
02-04-09, 10:38 pm
"you should be punished
I'm going to chop off your arm, so are you ready?"

a little treadmill to get the body warmed up and ready to rock

wide grip pull downs: 4-5 sets working up to the stack for 8

bentover bb rows: 135, 225, 315, 405, 495 all for 8

opted for some heavy partials this week

585x5, 675x3, 765x3, 855x1, 945x1......standing with 855 in my hands.... I felt it all the way from my calves to my triceps and everything in between..... Ididn't give 945 a chance to get in my head....put the weight on and pulled it....strapped in and pulled....racked it and saw stars for about 1 minute or so....

seated cable rows: 300x10, 300+2-25's chained on x 8 (x2)

standing straight-arm pulldown: 3 sets of 10-12

standing db curls: 35x10, 40x10

hammer curls: 40x10, 45x10

lying straight bar cable curl: 3 sets x 10

single arm cybex curl: 3 sets x 10

NJC_Manhattan
02-04-09, 10:41 pm
"you should be punished
I'm going to chop off your arm, so are you ready?"

a little treadmill to get the body warmed up and ready to rock

wide grip pull downs: 4-5 sets working up to the stack for 8

bentover bb rows: 135, 225, 315, 405, 495 all for 8

opted for some heavy partials this week

585x5, 675x3, 765x3, 855x1, 945x1......standing with 855 in my hands.... I felt it all the way from my calves to my triceps and everything in between..... Ididn't give 945 a chance to get in my head....put the weight on and pulled it....strapped in and pulled....racked it and saw stars for about 1 minute or so....

seated cable rows: 300x10, 300+2-25's chained on x 8 (x2)

standing straight-arm pulldown: 3 sets of 10-12

standing db curls: 35x10, 40x10

hammer curls: 40x10, 45x10

lying straight bar cable curl: 3 sets x 10

single arm cybex curl: 3 sets x 10


I'm fuckin speechless. That is a solid workout done by a pro. How much Lactic acid do you think that builds? Nice work man

McFly
02-04-09, 10:51 pm
I'm fuckin speechless. That is a solid workout done by a pro. How much Lactic acid do you think that builds? Nice work man


thanks NJC...just another day at the office....it's how we do it....just leaving it all on the gym floor.

lactic acid? if i knew how to measure it i'd tell you. lol wait til I start banging some reps!!

Big C
02-04-09, 10:55 pm
Nice job bro leaving it all out on the gym floor that's how it should be.

Looks like you are ready 4 war bro keep up the intensity.

KiNgKoNgPrOnGeD
02-04-09, 10:59 pm
945.....thats just silly. good shit bro.

scals
02-05-09, 4:56 am
945.....thats just silly. good shit bro.

x2. Thats ridiculous.

B Con
02-05-09, 5:18 am
x2. Thats ridiculous.

This guy is lifting mini coopers!

McFly
02-05-09, 8:21 am
Nice job bro leaving it all out on the gym floor that's how it should be.

Looks like you are ready 4 war bro keep up the intensity.

No doubt!


945.....thats just silly. good shit bro.


x2. Thats ridiculous.


This guy is lifting mini coopers!


HAHA, just doing what I can to improve. I opened my mouth and told NG I was pulling 945 so I knew I had to do it. I'm not one to open my mouth and not back it up.

B Con
02-05-09, 8:59 am
HAHA, just doing what I can to improve. I opened my mouth and told NG I was pulling 945 so I knew I had to do it. I'm not one to open my mouth and not back it up.

Yes sir. Don't talk bout it be bout it.

945 just sounds like some sort of mythical creature though.

McFly
02-05-09, 10:16 am
Yes sir. Don't talk bout it be bout it.

945 just sounds like some sort of mythical creature though.

i'm never one to talk shit....unless I'm sure I can back it up....and if its backed up is it really "shit talkin"

Big Al
02-05-09, 11:32 pm
[QUOTE=B Con;632537]Yes sir. Don't talk bout it be bout it.


Thats exactly what I say "DONT TALK BOUT IT BE BOUT IT."
Don't tell me what you can lift,SHOW ME!!!

Big Al
02-05-09, 11:39 pm
Yo since you and Machine are both going to pull 405 for reps I think me and G should do our reps with 405 also.
Hummmm,thats an idea.

zanderfever
02-06-09, 12:57 am
HAHA, just doing what I can to improve. I opened my mouth and told NG I was pulling 945 so I knew I had to do it. I'm not one to open my mouth and not back it up.

Thats one hell of a promise, very good job being able to pull through.

McFly
02-06-09, 9:55 am
Yo since you and Machine are both going to pull 405 for reps I think me and G should do our reps with 405 also.
Hummmm,thats an idea.

G ????????????????????????? where you at brother???

LittleMan55
02-06-09, 9:59 am
Some heavy shit McFly! If it's backed up it's not shit talk... It's reality then.

B Con
02-06-09, 10:38 am
i'm never one to talk shit....unless I'm sure I can back it up....and if its backed up is it really "shit talkin"

Which came first the chicken or the egg?



Yes sir. Don't talk bout it be bout it.


Thats exactly what I say "DONT TALK BOUT IT BE BOUT IT."
Don't tell me what you can lift,SHOW ME!!!

Great minds think alike big man. Get ready for the Arnold.

ForearmFreak
02-06-09, 10:59 am
945 9-4-5 *stutters speech* please tell me you brought the video camera for this??

McFly
02-06-09, 11:07 am
Don't tell me what you can lift,SHOW ME!!!

NUFF SAID!

McFly
02-06-09, 11:07 am
945 9-4-5 *stutters speech* please tell me you brought the video camera for this??

we should have....as usual it was in my bag....

Hoomgar
02-06-09, 11:56 am
"you should be punished
I'm going to chop off your arm, so are you ready?"

a little treadmill to get the body warmed up and ready to rock

wide grip pull downs: 4-5 sets working up to the stack for 8

bentover bb rows: 135, 225, 315, 405, 495 all for 8

opted for some heavy partials this week

585x5, 675x3, 765x3, 855x1, 945x1......standing with 855 in my hands.... I felt it all the way from my calves to my triceps and everything in between..... Ididn't give 945 a chance to get in my head....put the weight on and pulled it....strapped in and pulled....racked it and saw stars for about 1 minute or so....

seated cable rows: 300x10, 300+2-25's chained on x 8 (x2)

standing straight-arm pulldown: 3 sets of 10-12

standing db curls: 35x10, 40x10

hammer curls: 40x10, 45x10

lying straight bar cable curl: 3 sets x 10

single arm cybex curl: 3 sets x 10


Yep yep, that is pretty much what I expected to see when I jumped in here. Good stuff big homie, keep building v2!

Hg

McFly
02-08-09, 6:02 pm
legs - 12:30pm - The Training Center

treadmill AKA 10 minute story time session

leg extensions: sets until we felt good....working up to the stack

leg press: 600, 800, 1200, 1470, 1740, 1920, 1920 plus 300 pound Cubanbee standing on the sled all sets for 10 reps

DEEP smith squats: 135, 225, 315, 405, 495 x 6-10
(no half squats/knee bends...made sure I broke well past parallel)

walking lunges 3 sets w/ 50lb dumbbells...1 sets was up and back length of the gym

stiff leg deads: 135, 225, 315, 405

kneeling iso-ham curl: 90, 135, 180

Walked into the gym feeling shitty as I did last week but I know I could not have another off day and as we started leg pressing things started to click and today turned into an awesome workout.

scals
02-08-09, 6:05 pm
Glad to see youre still insane lol! Great work Andy, simply awe inspiring leg pressing.

McFly
02-08-09, 6:10 pm
Glad to see youre still insane lol! Great work Andy, simply awe inspiring leg pressing.

haha just having fun and trying to surpass 2008 version on myself.

"shows aren't won during your diet, shows are won in the offseason" heard someone say this (I think Big Al) a few weeks ago to another competitor and it was in the back of my head all day....

scals
02-08-09, 6:14 pm
haha just having fun and trying to surpass 2008 version on myself.

"shows aren't won during your diet, shows are won in the offseason" heard someone say this (I think Big Al) a few weeks ago to another competitor and it was in the back of my head all day....

That's true. I only got 4 weeks left in my offseason. After the Arnold, cardio and dieting is hardcore.

KiNgKoNgPrOnGeD
02-08-09, 7:14 pm
Growing yourself some redwoods down there ay mclfy? haha sick session bro

McFly
02-08-09, 9:27 pm
Growing yourself some redwoods down there ay mclfy? haha sick session bro

trying to grow something!

McFly
02-09-09, 8:34 am
chest and triceps today.....I have a feeling it's gonna be a good one!

LittleMan55
02-09-09, 8:41 am
Andy that was The Leg Day of Leg Days! Great work. Give it hell on chest and tris tonight.

McFly
02-09-09, 9:22 am
Andy that was The Leg Day of Leg Days! Great work. Give it hell on chest and tris tonight.

IT COULD get worse brother! we could have thrown some 10-10-2-20's or single leg extension to fry the quads even more at the end of the workout...

my food is ready for the day and I'm ready for tonight!

scals
02-09-09, 9:23 am
chest and triceps today.....I have a feeling it's gonna be a good one!

I can only imagine what you have in store for your chest bro. Not that I have to tell ya, but kill it!

McFly
02-09-09, 1:24 pm
EXTRA BEEF chili and cornbread for lunch......gotta eat to grow! and it taste damn good too!!!

Hoomgar
02-09-09, 3:15 pm
Big wheels McFly. I still don't understand how you guys press what you do. Guess I need to keep paying attention.

Hg

McFly
02-09-09, 3:34 pm
Big wheels McFly. I still don't understand how you guys press what you do. Guess I need to keep paying attention.

Hg

There is no science to it....we do it because we don't leave the gym without giving it our all...in my head, no one is going to train harder then me....

naturalguy
02-09-09, 3:43 pm
http://i145.photobucket.com/albums/r217/er1994/NJ%20ABC/IMG_1001.jpg

Hoomgar
02-09-09, 3:46 pm
There is no science to it....we do it because we don't leave the gym without giving it our all...in my head, no one is going to train harder then me....

I can dig that bro. I've seen you guys go at it and that sounds about right.

What I have learned is this. In this life, there are many ways to cheat, shortcut and get around things to get what we want. People do it all the time to get food, money, whatever. Not picking on anyone, I'm just saying, if someone wants welfare, they get it. Some people can go to mom and dad or to another relative. Some people resort to living on handouts that they beg for. So many other examples apply.

But this road we are all on here, this path you have chosen, there is no shortcut, no hand out. No one can do it for you even if they wanted to. There is no way to cheat. The only way to get what you are after here, is to earn it! There is no other way around it.

This is what makes the iron life so special. So personal. Even though many of us share the same passion, we each walk this path alone. No one can do it for us.

Every pound of muscle on your frame has been earned using the mindset you just stated above. Sure, many of us may cheer you on, motivate you, and all that stuff. But for the hypertrophy to take place, you are the one that has to make it happen.

Every man is a walking testimony to the level of dedication he applies to his training.

Much respect here bro.

Hg

McFly
02-09-09, 3:53 pm
http://i145.photobucket.com/albums/r217/er1994/NJ%20ABC/IMG_1001.jpg

I'm sorry you had to see that side of him....

McFly
02-09-09, 4:00 pm
I can dig that bro. I've seen you guys go at it and that sounds about right.

What I have learned is this. In this life, there are many ways to cheat, shortcut and get around things to get what we want. People do it all the time to get food, money, whatever. Not picking on anyone, I'm just saying, if someone wants welfare, they get it. Some people can go to mom and dad or to another relative. Some people resort to living on handouts that they beg for. So many other examples apply.

But this road we are all on here, this path you have chosen, there is no shortcut, no hand out. No one can do it for you even if they wanted to. There is no way to cheat. The only way to get what you are after here, is to earn it! There is no other way around it.

This is what makes the iron life so special. So personal. Even though many of us share the same passion, we each walk this path alone. No one can do it for us.

Every pound of muscle on your frame has been earned using the mindset you just stated above. Sure, many of us may cheer you on, motivate you, and all that stuff. But for the hypertrophy to take place, you are the one that has to make it happen.

Every man is a walking testimony to the level of dedication he applies to his training.

Much respect here bro.

Hg


well said HG....

damn I'm all sorts of fired up now!!!

naturalguy
02-09-09, 4:18 pm
I'm sorry you had to see that side of him....

He almost bit my finger trying to get to that cookie

McFly
02-09-09, 4:39 pm
wow....sometimes i read or hear something that just pisses me off. we're all in this game together and at times we as brothers of the iron life don't always get looked at with a smiling eye, yet many of us try to always put our best foot forward and not to fit that "stereotype"...and there are those who just for lack of better words...fuck it all up.

you may be the baddest dude in your little gym, or won this or won that....but really who are you....you're most likely a dime a dozen...any given day there's someone who will hand you your ass. Why do these people walk around spouting out about how they are the baddest mother fucker around, all knowing and the critic of everyone else. I’m pretty sure everyone been told at one time or another “if you don’t have anything nice to say don’t say anything at all” …think about that shit before you let it come flowing out of you mouth because to everyone else you end up looking like the shit that half wittedly made it past your lips.

I know where I fit in, I’m not going to waste my energy beyond this post to bash, belittle or hate on the next man, be him below, above or by my side. I’ll keep a tight lip and dig deep because while your running your lip “I’ma get mine”

scals
02-09-09, 5:18 pm
You hit the nail on the head Andy. Fuck these guys that think they know everything about everything. We've gotten to the point that we have without these people, so I think we might know somethings too.

McFly
02-09-09, 5:19 pm
You hit the nail on the head Andy. Fuck these guys that think they know everything about everything. We've gotten to the point that we have without these people, so I think we might know somethings too.

yeah.

some people just taint the whole sport...bb'ing pl'ing and just training in general with ill thought out words and actions...

NJC_Manhattan
02-09-09, 5:27 pm
wow....sometimes i read or hear something that just pisses me off. we're all in this game together and at times we as brothers of the iron life don't always get looked at with a smiling eye, yet many of us try to always put our best foot forward and not to fit that "stereotype"...and there are those who just for lack of better words...fuck it all up.

you may be the baddest dude in your little gym, or won this or won that....but really who are you....you're most likely a dime a dozen...any given day there's someone who will hand you your ass. Why do these people walk around spouting out about how they are the baddest mother fucker around, all knowing and the critic of everyone else. I’m pretty sure everyone been told at one time or another “if you don’t have anything nice to say don’t say anything at all” …think about that shit before you let it come flowing out of you mouth because to everyone else you end up looking like the shit that half wittedly made it past your lips.

I know where I fit in, I’m not going to waste my energy beyond this post to bash, belittle or hate on the next man, be him below, above or by my side. I’ll keep a tight lip and dig deep because while your running your lip “I’ma get mine”

Well said McFly.

Even Napoleon asked his council for guidance during war. Even Einstein questioned his own theories. Even Arnold had trainers. Come on, we all know the cliche... The average man thinks he's not.

KiNgKoNgPrOnGeD
02-09-09, 7:50 pm
wow....sometimes i read or hear something that just pisses me off. we're all in this game together and at times we as brothers of the iron life don't always get looked at with a smiling eye, yet many of us try to always put our best foot forward and not to fit that "stereotype"...and there are those who just for lack of better words...fuck it all up.

you may be the baddest dude in your little gym, or won this or won that....but really who are you....you're most likely a dime a dozen...any given day there's someone who will hand you your ass. Why do these people walk around spouting out about how they are the baddest mother fucker around, all knowing and the critic of everyone else. I’m pretty sure everyone been told at one time or another “if you don’t have anything nice to say don’t say anything at all” …think about that shit before you let it come flowing out of you mouth because to everyone else you end up looking like the shit that half wittedly made it past your lips.

I know where I fit in, I’m not going to waste my energy beyond this post to bash, belittle or hate on the next man, be him below, above or by my side. I’ll keep a tight lip and dig deep because while your running your lip “I’ma get mine”
Amen my brotha. Couldn't have said it any better. Sometimes others ignorance tottaly flips me off the track.

Well said bro.

McFly
02-09-09, 10:19 pm
Well said McFly.

Even Napoleon asked his council for guidance during war. Even Einstein questioned his own theories. Even Arnold had trainers. Come on, we all know the cliche... The average man thinks he's not.


Amen my brotha. Couldn't have said it any better. Sometimes others ignorance tottaly flips me off the track.

Well said bro.

thanks fellas...sometimes people just piss me off....

Big Al
02-09-09, 11:30 pm
I couldnt keep quiet anymore.I had to call him out.
I guess we'll see if a powerlifter is stronger than a bodybuilder.LOL
NOT.
I fuckin shoulder press his deadlift weight.HAHAHA
Theres 10 guys in our gym that raw bench 500,does that make them powerlifters.lol

5150
02-10-09, 8:03 am
yeah.

some people just taint the whole sport...bb'ing pl'ing and just training in general with ill thought out words and actions...


I couldnt keep quiet anymore.I had to call him out.
I guess we'll see if a powerlifter is stronger than a bodybuilder.LOL
NOT.
I fuckin shoulder press his deadlift weight.HAHAHA
Theres 10 guys in our gym that raw bench 500,does that make them powerlifters.lol

Now Now fellas... Are ya'll at TTC pickin' battles? lol. Just make sure ya get it on vid so we can all get a good laugh at whoever you fuckers embarrass hahaha.

Phil

McFly
02-10-09, 8:07 am
chest and triceps last night

got a late start on my behalf....

flat bench: 135, 225, 315 x 10, 405x6, 225x31

incline barbell: 135, 225, 315, 315 x 8

incline smith WIDE grip: 2pps x 10, 3pps x 8, 3pps x 8, 2ppsx??

pushdowns: 5 sets working up to the stack with a 25 plate pinned to the stack x 8-12

HS pushdown: 6 plates x 10, 8 plates x 10, 9 plates x 8

overhead rope ext: stack x 12, stack+25 plates x 10 (x2)

one arm rope pushdown: 3 sets x 12-20


triceps and chest were pumped something wicked...cramping up a little at home afterwards had to make sure I got extra water in last night and today.

off day today, going to work on a little side project *wink* (stay tuned) I have going on.....

firsthorseman97
02-10-09, 8:26 am
Now that's a workout! Your chest had to be pumped after those 31 reps of 225 and you still moved some serious weight after that. Strong workout from start to finish McFreak.

LittleMan55
02-10-09, 8:41 am
Damn that chest and tri session has me fired up! Add the words about thinking before speaking and I'm full tilt ready to smash weight on an off day. Your post fits my way of life Andy "Walk softly but carry a big stick!"

Just caught the post about throwing in 10-10-2-20 at the end of the leg work out... I love that shit. Really fries the quads to no end!

McFly
02-10-09, 8:45 am
Now that's a workout! Your chest had to be pumped after those 31 reps of 225 and you still moved some serious weight after that. Strong workout from start to finish McFreak.


Damn that chest and tri session has me fired up! Add the words about thinking before speaking and I'm full tilt ready to smash weight on an off day. Your post fits my way of life Andy "Walk softly but carry a big stick!"

Just caught the post about throwing in 10-10-2-20 at the end of the leg work out... I love that shit. Really fries the quads to no end!

that's what its all about brothers...training hard and trying to push into uncharted territory...

Hoomgar
02-10-09, 10:39 am
I couldnt keep quiet anymore.I had to call him out.
I guess we'll see if a powerlifter is stronger than a bodybuilder.LOL
NOT.
I fuckin shoulder press his deadlift weight.HAHAHA
Theres 10 guys in our gym that raw bench 500,does that make them powerlifters.lol


Now Now fellas... Are ya'll at TTC pickin' battles? lol. Just make sure ya get it on vid so we can all get a good laugh at whoever you fuckers embarrass hahaha.

Phil

x2, something tells me it would have been good if someone had a vid cam rolling...





chest and triceps last night

got a late start on my behalf....

flat bench: 135, 225, 315 x 10, 405x6, 225x31

incline barbell: 135, 225, 315, 315 x 8

incline smith WIDE grip: 2pps x 10, 3pps x 8, 3pps x 8, 2ppsx??

pushdowns: 5 sets working up to the stack with a 25 plate pinned to the stack x 8-12

HS pushdown: 6 plates x 10, 8 plates x 10, 9 plates x 8

overhead rope ext: stack x 12, stack+25 plates x 10 (x2)

one arm rope pushdown: 3 sets x 12-20


triceps and chest were pumped something wicked...cramping up a little at home afterwards had to make sure I got extra water in last night and today.

off day today, going to work on a little side project *wink* (stay tuned) I have going on.....

There's the money! Keep building it bro.

little side project eh? I'm intrigued!

Hg

McFly
02-10-09, 10:52 am
.

little side project eh? I'm intrigued!



You'll be one the first to know....side project may be a teaser as to what's to come!

Hoomgar
02-10-09, 11:09 am
You'll be one the first to know....side project may be a teaser as to what's to come!

Now I'm like a little kid the night before Christmas!

5150
02-10-09, 4:27 pm
You'll be one the first to know....side project may be a teaser as to what's to come!

GAY PORN!!!? hahaha

McFly
02-10-09, 4:49 pm
GAY PORN!!!? hahaha

only you'd wish....

Hoomgar
02-10-09, 4:54 pm
GAY PORN!!!? hahaha

Wait, what??? LOL! Bring "hello kitty", don't wanna miss anything bro :)

Big Al
02-10-09, 8:20 pm
only you'd wish....
Oh man looks like its not just 5150 wishing...
That shit don't happen down here in DE.
Now if you wanna pay the money for the pay site you can see some videos.LOL
(no gay shit)

McFly
02-11-09, 8:33 am
So typically I wake up with enough time to walk the dog and pack my food and head to work and have meal 1 in my office. this morning I changed it up a bit, trying to get more calories in and get me growing. as I was packing my lunchbox and doing my morning work I drank this:

16oz skim milk
3 scoops chocolate Ultra-Iso Whey
1/2 cup oats
40g of dextrose
2 tbs of natutal peanut butter

damn tasty and got me feeling good and I'm now ready for former meal 1...now meal 2 and it's not even 8:30 yet!

ForearmFreak
02-11-09, 9:29 am
MMMMmmmm that sounds gooooodd....where do you get your dextrose from?

McFly
02-11-09, 9:36 am
MMMMmmmm that sounds gooooodd....where do you get your dextrose from?

Either a country food store in Delaware or from DPSNutrition

Reko
02-11-09, 10:34 am
Geez dude how big are you?

McFly
02-11-09, 11:07 am
Geez dude how big are you?

lol...I'm just little fish in the sea brother!

Hoomgar
02-11-09, 12:16 pm
Geez dude how big are you?


lol...I'm just little fish in the sea brother!

Next to a Blue Whale yes.

Reko
02-11-09, 1:08 pm
lol...I'm just little fish in the sea brother!

pretty strong fish then! Throwing around some huge numbers!

Hoomgar
02-11-09, 1:11 pm
pretty strong fish then! Throwing around some huge numbers!

The only thing bigger than McFly is his modesty.

McFly
02-11-09, 1:15 pm
The only thing bigger than McFly is his modesty.

hg, you know where I train and whom I train with.....every day there is someone bigger and stronger and more accomplished then me floating around my gym....keeps a brother grounded and full aware of reality.

TODAY 405 DEADLIFTS FOR REPS.....TO FAILURE.....THE CAGE IS RIGHT AROUND THE CORNER.....TODAY SETS THE BAR


I'll miss loading the bar up with a few hundred pounds more today....but reps it is....reps i'll do

LittleMan55
02-11-09, 1:16 pm
That shake sounds damn tastey Andy!

McFly
02-11-09, 1:21 pm
That shake sounds damn tastey Andy!

it will be my new morning ritual....might make it my bed time drink as well.....hmmmmm

LittleMan55
02-11-09, 1:24 pm
it will be my new morning ritual....might make it my bed time drink as well.....hmmmmm

I threw in the whole shake before meal one. Not like that one though. The results are coming for sure. If you do it at bed time you will have some serious growth coming your way.

Hoomgar
02-11-09, 1:24 pm
hg, you know where I train and whom I train with.....every day there is someone bigger and stronger and more accomplished then me floating around my gym....keeps a brother grounded and full aware of reality.

TODAY 405 DEADLIFTS FOR REPS.....TO FAILURE.....THE CAGE IS RIGHT AROUND THE CORNER.....TODAY SETS THE BAR


I'll miss loading the bar up with a few hundred pounds more today....but reps it is....reps i'll do

Oh I know it bro. But hey, I'm taller than you. Face to face, you have to look up at me. Does that make me "bigger"? I think not even close! I can hide behind you homie! Now we know what I'm saying ;) You've earned it my man, don't be afraid to wear it around town...

DL for reps! Should be good. You ever rep to failure on deads before? I mean with less than max weight?

Hg

McFly
02-11-09, 1:28 pm
DL for reps! Should be good. You ever rep to failure on deads before? I mean with less than max weight?

Hg

NEVER, I tend to get bored repping light weight for reps.....bored or winded one or the other....all that gets pushed aside tonight.

I have a number in mind....

Hoomgar
02-11-09, 1:31 pm
NEVER, I tend to get bored repping light weight for reps.....bored or winded one or the other....all that gets pushed aside tonight.

I have a number in mind....

Looking forward to seeing what it is. That is if you decide to post it ha ha!

LittleMan55
02-11-09, 1:48 pm
NEVER, I tend to get bored repping light weight for reps.....bored or winded one or the other....all that gets pushed aside tonight.

I have a number in mind....

100 is a number! hahaha

McFly
02-11-09, 1:55 pm
100 is a number! hahaha

so is 2!

LittleMan55
02-11-09, 1:58 pm
so is 2!

touche!

Hoomgar
02-11-09, 2:06 pm
it only takes 1 more rep than Machine cranks out :)

You realize that if you out-rep the Machine in this deadlift-off the entire planet will shift on it's axis?

Hg

McFly
02-11-09, 2:14 pm
it only takes 1 more rep than Machine cranks out :)

You realize that if you out-rep the Machine in this deadlift-off the entire planet will shift on it's axis?

Hg

*wink*

Reko
02-11-09, 2:24 pm
100...2 .... i say just split the difference :P

McFly
02-11-09, 2:32 pm
damn, i think people WANT me to have a heart attack!

lol

Rage
02-11-09, 2:42 pm
Set That Bar Brother.....set It High!!!!!!!!!!!!!!!

McFly
02-11-09, 2:46 pm
Set That Bar Brother.....set It High!!!!!!!!!!!!!!!

no doubt!!

McFly
02-11-09, 11:06 pm
first time really doing reps with deadlift.....holy shit....I don't think I'll walk normal for a few days......who's idea was it to do reps for deadlift?.....Machine is a sick dude!!!

LittleMan55
02-11-09, 11:09 pm
first time really doing reps with deadlift.....holy shit....I don't think I'll walk normal for a few days......who's idea was it to do reps for deadlift?.....Machine is a sick dude!!!

This post only makes things more interesting!

Big Al
02-12-09, 12:24 am
I got to watch McFly bang 405 for reps.
All's I have to say is FUCK THAT!! I didn't even think about trying that shit.I just sat back and watched the show.
This cage is going to be SICK!!

B Con
02-12-09, 7:53 am
first time really doing reps with deadlift.....holy shit....I don't think I'll walk normal for a few days......who's idea was it to do reps for deadlift?.....Machine is a sick dude!!!

Yes sir. I don't know who is worse him for proposing the idea or you for accepting it! Looking forward to this event.

McFly
02-12-09, 8:14 am
wide grip pull downs: 4 sets working up to the stack for 10

deadlifts: 135x10, 225x10, 405x??, 405x??, 495x1

I reverted back to my deadlift form circa 2006 for some asinine reason which is beyond me and it kinda pissed me off as it takes a bit more work to pull 405 WHEN YOU'RE STIFF LEGGING IT!!!!! I still managed to do reps more then I've seen on the internet @ 405 LOL

For some reason it doesn’t seem like many people deadlift for reps….NOW I know why hahahaha

MY GLUTES AND LOW BACK WERE ON FIRE

Bent over rows from the floor: 225, 315, 405 x 8

HS iso-pulldown: 3pps, 4pps, 5pps x 10

Straight bar 21’s 4 sets

HS single arm preacher: 1p x 10, 1p+25 x 10 (x2)

High pulley one arm cable curls: 3 sets x 10

After deads my back was toast, sitting, laying, standing didn’t matter…. I pushed thru the workout, knowing it had to be done regardless.

High my PWO shake, then slammed a Gatorade as I felt I needed some more carbs LOL

Off day today….and much needed I might add!

B Con
02-12-09, 8:16 am
Hell yeah I'm surprised you didn't call it a day after the 405.

McFly
02-12-09, 8:22 am
Hell yeah I'm surprised you didn't call it a day after the 405.

it passed my mind but pushing thru it was half the fun!

Hoomgar
02-12-09, 8:28 am
I think I just threw up reading that. So how is the back this morning McFly?

McFly
02-12-09, 8:51 am
I think I just threw up reading that. So how is the back this morning McFly?

The low back pump is gone WHICH IS A GOOD THING....now it's just muscular...which just tells me i did a little work....so I'm happy.

LittleMan55
02-12-09, 9:24 am
That work out looks sick! I cant wait to watch you pull 405 for ?? times in The Cage.

McFly
02-12-09, 9:37 am
That work out looks sick! I cant wait to watch you pull 405 for ?? times in The Cage.

it'll be interesting....

Hoomgar
02-12-09, 9:39 am
The low back pump is gone WHICH IS A GOOD THING....now it's just muscular...which just tells me i did a little work....so I'm happy.

Crazy good big bro. Stretch and eat today, I know you know the deal ;)

Mr. Aestheticz
02-12-09, 12:13 pm
Big brotha, whats the deal dude!!!

Numbers looking big and strong, I see you added the protein shak to your reg, i actually just re-added shakes to my diet so that I am up to more calories and meals (7-8)!

I will throw in a Universal Whey Shake Strawberry (w/ blueberries, and oatmeal) in the middle of the day, and then before before bed a real gains shake with 2 tbspn of natty p/b!

I look forward to meeting you soon and kicking the shit!

Keep chugging and I will see you soon!

McFly
02-12-09, 1:01 pm
Big brotha, whats the deal dude!!!

Numbers looking big and strong, I see you added the protein shak to your reg, i actually just re-added shakes to my diet so that I am up to more calories and meals (7-8)!

I will throw in a Universal Whey Shake Strawberry (w/ blueberries, and oatmeal) in the middle of the day, and then before before bed a real gains shake with 2 tbspn of natty p/b!

I look forward to meeting you soon and kicking the shit!

Keep chugging and I will see you soon!

no doubt brother! weeks away.....

McFly
02-12-09, 1:02 pm
ahhh got a late appointment with my massage therapist to put my back back together tonight.....thank goodness....

scals
02-12-09, 7:46 pm
Destroying back bro. Unreal. The Cage is gonna be nuts.

Big Al
02-13-09, 12:34 am
Were gonna go hit a new gym for shoulders.They said that have hardcore friday nights.....Sounds like our kinda place.
http://www.myspace.com/osxfitness
Were gonna do some hardcore shoulders.
Jugg's and wide should join us.

McFly
02-13-09, 7:56 am
Were gonna go hit a new gym for shoulders.They said that have hardcore friday nights.....Sounds like our kinda place.
http://www.myspace.com/osxfitness
Were gonna do some hardcore shoulders.
Jugg's and wide should join us.

Hardcore Fridays....sounds like fun!

who need happy hour when you have hardcore fridays!?!?!?!

Mr. Dead
02-13-09, 11:19 am
Definitely some great stuff goin' on in here!!! Subbed, for sure!!!

McFly
02-13-09, 11:25 am
all you can eat burgerS for lunch.....CAN YOU DIG IT????

KiNgKoNgPrOnGeD
02-13-09, 11:28 am
now i'm craving burgers thanx to you my friend.....Suckaaaaaa!

Mr. Dead
02-13-09, 11:30 am
all you can eat burgerS for lunch.....CAN YOU DIG IT????

I'm extremely jealous... Damned contest prep... *LOL*

McFly
02-13-09, 11:40 am
now i'm craving burgers thanx to you my friend.....Suckaaaaaa!

eat up brother!!!!


I'm extremely jealous... Damned contest prep... *LOL*

I feel ya.....it'll all be worth it in the end! I can't even think about dieting right now......

McFly
02-14-09, 11:52 am
Big Al and myself trained shoulders and calves at OSX Fitness (Old School Xtreme Fitness) in Newport, Delaware. Had a great workout and the gym owner is what a gym owner should be. It's not all about dollars and cents, its about a gym to help people get in shape, stay fit, train for goals and have a good time.....kinda felt like home.

one thing he said that stuck in my head "Old School" isn't just a way to train but the mentality he runs his gym and carries himself; more like our grandparents and those before them carried themselves not this cut throat fuck you world we find ourselves in often.

not to mention he had every Animal poster up in his gym which was pretty cool. York barbells, Ivanko plates all quality equipment. he has a lot of top ranked high school and collegiate athletes training there right along side people who haven't touched a weight until they walked thru the doors of OSX.

It's nice to run into "good people" from time to time

the workout:

warmed up on the smith 1pps x whatever it took to get the blood warm!

standing barbell presses: 135x10, 225x8, 275x5, 225x10

db side laterals: 40x10, 60x10, 90x8

side lateral machine: 2 sets of 10, last set 120x30

rear delts on the pec-deck 4 sets x 10

shrugs: 225, 315, 405, 495 x 8-10

calves on the seated and machine leg press 9 sets total


great time....almost forgot fridays at Old School Xtreme are "hardcore fridays" the rest of the week he plays whatever music the clients want....friday nights are "His night" cranks up the rock tunes...I believe he was training legs while we hit shoulders....

KiNgKoNgPrOnGeD
02-14-09, 12:07 pm
did anyone ever tell you you're strong? just thought I'd throw it out there. Hardcore Fridays sounds badass.. can't wait to own my own gym.

Big Al
02-14-09, 1:43 pm
Yes it was nice to try out OSX Fitness .The owner is great and the best part is he is an ANIMAL brother.
I heard Juggs,and BigWides may come down next week.We will have a crazy hardcore friday.
I'll have to see if we can get Steve(the owner) to post some on here.

girlbdybldr
02-14-09, 1:46 pm
that gym aounds amazing ... i have to check it you! HI AL !!!!! how is my dessert buddy?

Big Al
02-14-09, 8:25 pm
Hey girlbb,I like me some cake.Maybe thats why I aint grow like I should.Time to add the cake an icecream back in the diet.
Was good seeing you,you gotta get down here for a workout.Maybe you can hit hardcore friday with us this week.

scals
02-14-09, 8:28 pm
90s on side laterals?!? Holy shit bro thats awesome.

Pizzalamp
02-14-09, 9:00 pm
good to see u finally getting serious in here mcfly
that last workout was cool

McFly
02-15-09, 10:00 am
Yes it was nice to try out OSX Fitness .The owner is great and the best part is he is an ANIMAL brother.
I heard Juggs,and BigWides may come down next week.We will have a crazy hardcore friday.
I'll have to see if we can get Steve(the owner) to post some on here.

a few more animals in the building and it will be nuts!


that gym aounds amazing ... i have to check it you! HI AL !!!!! how is my dessert buddy?

next friday!!!


Hey girlbb,I like me some cake.Maybe thats why I aint grow like I should.Time to add the cake an icecream back in the diet.
Was good seeing you,you gotta get down here for a workout.Maybe you can hit hardcore friday with us this week.

yeah you add in some cake and ice cream and you'll start leaning out!!! WTF is that about?


90s on side laterals?!? Holy shit bro thats awesome.

it's how we roll brother! that low weight high rep shit doesn't seem to work for us...big weight is the way to go!


good to see u finally getting serious in here mcfly
that last workout was cool

me serious?!!?! haha just havin fun bro!

McFly
02-15-09, 10:01 am
meal one down...one more meal and a shake before legs this afternoon! I have a feeling it's gonna be a good one!

McFly
02-15-09, 5:02 pm
leg day was a brutal 20 rep on every exercise kinda day.

Big Al, Cubanbeen and myself murdered shit

leg extensions 4 sets up to stack

leg press: 690, 890, 1090, 1170, 1350

power squat: 290, 490, 690

single leg ext: 3 sets

kneeling iso ham curl: 90, 90, 90

stiff leg dead: 135, 225, 315


i know it's not our normal weights but 20 reps is no damn joke....20 reps on every exercise.....talk about cramping up....threw up a little in my mouth drinking my PWO shake today....first time in my life I ever came close to puking in the gym

deanna7272
02-15-09, 5:07 pm
Great WO to say the least.... I'm always impressed as hell to see these numbers when I get excited to put on 180 pounds on my presses....

Ohhh, that little throw up thing made me chuckle..... 20 reps are tough when you're used to banging out a few heavies and moving on....

Big C
02-15-09, 5:24 pm
yeahhh buddy big weights.....high reps......going to exhaustion. the wheels are in motion now with big al leading the troops the sky is definately the limit.

McFly
02-15-09, 7:05 pm
Great WO to say the least.... I'm always impressed as hell to see these numbers when I get excited to put on 180 pounds on my presses....

Ohhh, that little throw up thing made me chuckle..... 20 reps are tough when you're used to banging out a few heavies and moving on....


yeahhh buddy big weights.....high reps......going to exhaustion. the wheels are in motion now with big al leading the troops the sky is definately the limit.

haha I still can't walk right!

LittleMan55
02-15-09, 7:12 pm
That gym you guys hit up on Friday sounds kick ass!!! 20 rep stuff on any body part is killer, but on legs it's all the more hell. Still some big ass weight you were moving!

DaveK
02-15-09, 8:24 pm
Been away for awhile. Hope all is well. Whats this year look like for you?

Big Al
02-16-09, 1:14 am
My legs are numb,I can't feel them.Not sure if thats good or bad.
The funnest thing was when I saw McFly about to throw up,but couldnt move my legs to get out of the way.
My brain was saying run but my legs couldnt move.I was like FUCK,but he kept it down.

McFly
02-16-09, 9:10 am
That gym you guys hit up on Friday sounds kick ass!!! 20 rep stuff on any body part is killer, but on legs it's all the more hell. Still some big ass weight you were moving!

yeah man a few times I got to 10 reps and was like WTF 10 more.....ahhhh and banged them out....talk about burn



My legs are numb,I can't feel them.Not sure if thats good or bad.
The funnest thing was when I saw McFly about to throw up,but couldnt move my legs to get out of the way.
My brain was saying run but my legs couldnt move.I was like FUCK,but he kept it down.

haha that was funny....


Been away for awhile. Hope all is well. Whats this year look like for you?

all is well, just trying to grow...no locked in plans yet....probably a power meet or two then we'll see how I've progressed and if I'm ready for another show. growing quality muscle is the main agenda right now.

scals
02-16-09, 10:17 am
it's how we roll brother! that low weight high rep shit doesn't seem to work for us...big weight is the way to go!

I love how I get this comment a day before you go high reps lol. Still the leg workout was unreal. Looking forward to seeing ya at the Arnold.

ForearmFreak
02-16-09, 10:25 am
90's for laterals??!!! god damn what kinda of foods are down in delaware??!!!

McFly
02-16-09, 10:28 am
I love how I get this comment a day before you go high reps lol. Still the leg workout was unreal. Looking forward to seeing ya at the Arnold.

YEAH...it was a last minute call...we said fuck it...change is good sometimes....lets give it a whirl

McFly
02-16-09, 3:12 pm
Chest And Triceps Tonight!!!!!

Hoomgar
02-16-09, 3:28 pm
Good stuff happening in here. Killed shoulders. That gym sounds awesome man. I may need to come down to see this place sometime.

Leg day sounded brutal. I think you guys should have a camera running on you at all times from now on. Any footage you don't want to keep can be deleted at the end of the night but golden moments will always be caught on tape then. Lets face it, if you had thrown up on Big Al it would have been killer to have that on tape. LOL! "This how we train in DE" "Can you handle it?" Ha ha!

Hg

McFly
02-16-09, 4:02 pm
Good stuff happening in here. Killed shoulders. That gym sounds awesome man. I may need to come down to see this place sometime.

Leg day sounded brutal. I think you guys should have a camera running on you at all times from now on. Any footage you don't want to keep can be deleted at the end of the night but golden moments will always be caught on tape then. Lets face it, if you had thrown up on Big Al it would have been killer to have that on tape. LOL! "This how we train in DE" "Can you handle it?" Ha ha!

Hg

camera running at all times.....you may be on to something HG

Hoomgar
02-16-09, 4:28 pm
camera running at all times.....you may be on to something HG

I have those golden moments every now and then...

McFly
02-17-09, 8:11 am
*The scene Big Al with 405 on incline after repping to failure with 315 on flat for a few sets*

Lil Herc AKA hot Chocolate…..”this ain’t shit, you eat this for breakfast, this is breakfast, this ain’t nothing but breakfast”


Chest and triceps with Lil Herc, Big Al and Cubanbee
6:30pm The Training Center

Flat bench: 135x20, 225x10, 225x10, 315x10, 365x8, 405x1
I didn’t plan on going over 365 this week was listening to my body a bit but decided at the last minute I wanted to hit a legit meet style 405…held the 405 at the top, came down slow, LONG pause at the bottom, smooth press up, held it @ lockout…then racked. I was very happy with how easy 405 was for a quality clean meet style single.

Incline barbell: 135x15, 225x10, 315x10, 315x8

HS incline: 2ppsx10, 4ppsx10, 6ppsx8 <<<with some forced reps and big al yelling at me lol

Close grip seated machine press: stack x 10 for 3or 4 sets

HS pushdown: 2ppsx15, 3ppsx10, 4ppsx10 <<<<with some forced reps

Rope pushdowns: 150x15, 150x20, 150x31
Cubanbee “the tricep king” banged out something like 50 of these not to mention banging out some nasty reps of 315 on incline like it was the bar. He also taught me what the Dog Nelson is….I will have Big Al offer demos to anyone interested at the Arnold!

Single arm rope pushdowns: 2 sets non stop L, R, L, R to flush as much blood humanly possible into my little triceps.

Big Al
02-17-09, 12:16 pm
"the Dog Nelson" WOW that was a new one on me.LOL
But it kinda looked like you enjoyed it.

Hoomgar
02-17-09, 12:35 pm
What is there to say? It sounds like you are stepping up the pace every workout now bro. Crazy stuff happening in here. Numbers would be unbelievable if I didn't know first hand that this is what you guys throw around down there. Sick!

Seriously motivating...

Hg

McFly
02-17-09, 1:03 pm
"the Dog Nelson" WOW that was a new one on me.LOL
But it kinda looked like you enjoyed it.

you're next big boy! if you don't eat your breakfast you get the dog neslon!!



What is there to say? It sounds like you are stepping up the pace every workout now bro. Crazy stuff happening in here. Numbers would be unbelievable if I didn't know first hand that this is what you guys throw around down there. Sick!

Seriously motivating...

Hg

thanks Hg.....just doing what we do....having fun

Mr. Dead
02-17-09, 1:17 pm
Dayum!!! Chest and tri's had to have been insanely pumped!!! Killer session!!!

firsthorseman97
02-17-09, 1:25 pm
Impressive WO McFreak. I like the forced reps, taking it beyond failure is a beautiful thing. I like the path your walking.

NJC_Manhattan
02-17-09, 1:39 pm
*The scene Big Al with 405 on incline after repping to failure with 315 on flat for a few sets*

Lil Herc AKA hot Chocolate…..”this ain’t shit, you eat this for breakfast, this is breakfast, this ain’t nothing but breakfast”


Chest and triceps with Lil Herc, Big Al and Cubanbee
6:30pm The Training Center

Flat bench: 135x20, 225x10, 225x10, 315x10, 365x8, 405x1
I didn’t plan on going over 365 this week was listening to my body a bit but decided at the last minute I wanted to hit a legit meet style 405…held the 405 at the top, came down slow, LONG pause at the bottom, smooth press up, held it @ lockout…then racked. I was very happy with how easy 405 was for a quality clean meet style single.

Incline barbell: 135x15, 225x10, 315x10, 315x8

HS incline: 2ppsx10, 4ppsx10, 6ppsx8 <<<with some forced reps and big al yelling at me lol

Close grip seated machine press: stack x 10 for 3or 4 sets

HS pushdown: 2ppsx15, 3ppsx10, 4ppsx10 <<<<with some forced reps

Rope pushdowns: 150x15, 150x20, 150x31
Cubanbee “the tricep king” banged out something like 50 of these not to mention banging out some nasty reps of 315 on incline like it was the bar. He also taught me what the Dog Nelson is….I will have Big Al offer demos to anyone interested at the Arnold!

Single arm rope pushdowns: 2 sets non stop L, R, L, R to flush as much blood humanly possible into my little triceps.

Your flat bench and inclines are nasty. Awesome day Mcfly

McFly
02-17-09, 1:42 pm
Your flat bench and inclines are nasty. Awesome day Mcfly

thank NJC.....it was a good day for me but in reality my workouts are a needle in the haystack amoung the true monsters.

Big Wides
02-17-09, 2:57 pm
405 with ease is just scary

McFly
02-17-09, 3:08 pm
405 with ease is just scary

I'm sure we will see much more then that from YOU in the cage!

Hoomgar
02-17-09, 3:12 pm
405 with ease is just scary

He pulls it from the floor for reps. Now he benches it. Power squats more than that. Maybe we need to just get him a set of 405 lb dumbbells?

McFly
02-17-09, 3:18 pm
He pulls it from the floor for reps. Now he benches it. Power squats more than that. Maybe we need to just get him a set of 405 lb dumbbells?

eek 405 lb db's that's scary.....

hmmm....now that you mentioned power squat.....There is a meet coming up after the arnold that I am debating jumping in @ the last minute if I'm alive after the arnold!

maybe I should squat a rep or two soon to see if I can do a full meet or not.....hmmmm

Hoomgar
02-17-09, 3:25 pm
eek 405 lb db's that's scary.....

hmmm....now that you mentioned power squat.....There is a meet coming up after the arnold that I am debating jumping in @ the last minute if I'm alive after the arnold!

maybe I should squat a rep or two soon to see if I can do a full meet or not.....hmmmm

Glad I could set the wheels in motion bro :D

Gambit
02-17-09, 4:47 pm
Glad I could set the wheels in motion bro :D

Careful when you get this fella's wheels in motion, man, it don't look like he's ever gonna stop. haha

Keep kickin' it, McFly

Pizzalamp
02-17-09, 11:21 pm
mcfly=great athlete, father,and person

Big Al
02-17-09, 11:27 pm
Father???did I miss something???

McFly
02-18-09, 8:36 am
Glad I could set the wheels in motion bro :D

I'm not sure if I should thank you or kick you in the nuts!


Careful when you get this fella's wheels in motion, man, it don't look like he's ever gonna stop. haha

Keep kickin' it, McFly

I'm not stopping til I'm dropped on that hole 6' below grade


mcfly=great athlete, father,and person

father? do you know something I don't? I hope I don't get a call fro mthe Jerry Springer show!


Father???did I miss something???

yeah SON!!! go eat your breakfast!!!

ForearmFreak
02-18-09, 10:38 am
405 is what my goal is one day, are you looking to do a meet again soon?

McFly
02-18-09, 10:50 am
405 is what my goal is one day, are you looking to do a meet again soon?

maybe the IPA Delaware Championships if my body is ready for it after the Arnold....

Hoomgar
02-18-09, 10:58 am
I'm not sure if I should thank you or kick you in the nuts!


Well let's go with the "thank you" if you would please? I really don't want the likes of you kicking me in the nuts. Not that I want anyone to kick me in the nuts but especially not you!

Ha ha!

Oh and congrats dad, is it a boy or a girl? Or are you still waiting for that mystery phone call?


ROFLOL!!!!


I love this thread!

:D

Hg

McFly
02-18-09, 11:00 am
just call me Daddy....

Hoomgar
02-18-09, 11:50 am
just call me Daddy....

Big Daddy. Ha ha!

Mr. Aestheticz
02-18-09, 12:12 pm
just call me Daddy....

NEVER in my life will I call another man daddy besides my biological father, it sounds to well you know what I mean lol!

How about like BIG POPPA lmao?

McFly
02-18-09, 12:50 pm
oh man...I better get a workout logged soon...this thread is getting a little carried away!

Hoomgar
02-18-09, 1:07 pm
oh man...I better get a workout logged soon...this thread is getting a little carried away!

Oh is that what this thread is all about?

McFly
02-18-09, 2:44 pm
Oh is that what this thread is all about?

YEAH sometimes we like to lift some weight....I'm probably stepping up from the pink dumbbells to the teal ones tonight....dumbell deadlifts for reps.....

Hoomgar
02-18-09, 3:04 pm
YEAH sometimes we like to lift some weight....I'm probably stepping up from the pink dumbbells to the teal ones tonight....dumbell deadlifts for reps.....

Ha ha yea OK :)

I'll check back in the morning for the damage report bro. You guys should paint a pair of 120's or 130's or so pink and teal just for the photo ops down there ;)

McFly
02-18-09, 3:21 pm
hmmm now someone a few months back offered to pick me up one of Dorian Yates' temple Gym shirts before coming to the Arnold....damn I wish I remembered who that was.....

UncleFester
02-18-09, 11:34 pm
Hey Guys...It's Steve form OSX Fitness Gym and Training Center. I just got set up to begin posting here. I hope everyone in the area is ready for Hardcore Friday Night...McFly and Big Al...We got another 1000 watt system so it should be even louder this week....Hope to see you there...

Thanks for sll the great comments about OSX Fitness...I will be posting more real soon...


Thanks

5150
02-19-09, 1:31 am
Hey Guys...It's Steve form OSX Fitness Gym and Training Center. I just got set up to begin posting here. I hope everyone in the area is ready for Hardcore Friday Night...McFly and Big Al...We got another 1000 watt system so it should be even louder this week....Hope to see you there...

Thanks for sll the great comments about OSX Fitness...I will be posting more real soon...


Thanks

Steve,
Did I miss something? I've been wanting to come up and check out your spot for quite sometime.


Andy,

What are you and Al training fri night?

Big Wides
02-19-09, 7:28 am
just call me Daddy....

Poppi?

McFly
02-19-09, 8:59 am
Back and Biceps

Warmed up with some wide grip pulldowns working up to the stack for 8

Moved on to deadlifts, last nights plan was to pull more reps then last week which was a success, I slowed down my reps and really made an effort to deadlift them versus stiff-legging like I did last week…SUCCESS

Deadlift: 135x8, 225x8, 315x4, 405x?? 495x1, 455x8

My back and glutes were on FIRE….I laid on the gym floor for a few minutes trying to get my back to calm down one of our resident powerlifters whom was going some sick heavy floor presses offered to massage my low back which helped a lot….most guys would not let another man rub on them in the middle of the gym and this dude looks like a badass hard nose kinda guy which you would expect him to offer but in a total “no-homo” way really wanted to help which was awesome. It’s nice to have like minded athletes around sometimes.

Seated cable rows: stackx10, stack +2 25’s chained on x 10 (x2)

I was done with back at this point….on to biceps

Cambered bar preacher curls w/ pre-weighted bars: 4 sets x 10 slow and controlled….what a hellacious pump

Standing db curls: 35x10, 40x10, 40x8 slow and controlled….the pump was sickening….we used to bang 60-70 pound db curls….that never yielded this skin splitting pump we get now….

Single arm High cable curls: 70x10, 75x10, 80x10


I was much happier with my 405 for reps deadlift…405 is not a heavy pull it’s a matter of me rep after rep using everything I should to make the pull efficient and controlling my breathing…then if I feel it start banging reps at the end like mad….so be it…..

McFly
02-19-09, 9:01 am
Hey Guys...It's Steve form OSX Fitness Gym and Training Center. I just got set up to begin posting here. I hope everyone in the area is ready for Hardcore Friday Night...McFly and Big Al...We got another 1000 watt system so it should be even louder this week....Hope to see you there...

Thanks for sll the great comments about OSX Fitness...I will be posting more real soon...


Thanks


uncle fester!!!!! glad you made it in!!!!! I am pretty sure we are coming in Friday to play at OSX!!! should be a blast!!! see you tomorrow!

McFly
02-19-09, 9:01 am
Steve,
Did I miss something? I've been wanting to come up and check out your spot for quite sometime.


Andy,

What are you and Al training fri night?


shoulders and shins my brotha

firsthorseman97
02-19-09, 9:08 am
I gotta tell ya McFly, my imagination is running wild with that 405 x ?. Considering you pulled some strong numbers after that. I'm itching to see this go down at the cage. Maybe it would be a good idea to have some one there to massage your backs.

McFly
02-19-09, 9:15 am
Maybe it would be a good idea to have some one there to massage your backs.

that's a good idea!!!

Mr. Aestheticz
02-19-09, 9:29 am
Forever impressive dude, I RRREEEAAALLLYYYY need to step my game up lol!

BIG LEG DAY TONITE!!!

...EASY!!!

UncleFester
02-19-09, 9:31 am
Hardcore Lifting Night
OSX Fitness Gym and Training Center
28 W Ayer St
Wilmington De 19804
302-256-0667

Every Friday Night 6:30pm and goes until we turn out the lights. Everyone is welcome regardless of experience. My House My Rules. The Music is Loud, The Music is Hardcore and the people are great. Bring your sense of humor and check your ego at the door. See you There

Train Hard - Train Strong - Train Hardcore

A Big Thank You to McFly and Big Al for all you support. We are ready to rock another Friday Night. Should be a good one this week. The boy's from AnimPak.com corporate are supposed to be there too....We will see......

McFly
02-19-09, 10:03 am
Hardcore Lifting Night
OSX Fitness Gym and Training Center
28 W Ayer St
Wilmington De 19804
302-256-0667

Every Friday Night 6:30pm and goes until we turn out the lights. Everyone is welcome regardless of experience. My House My Rules. The Music is Loud, The Music is Hardcore and the people are great. Bring your sense of humor and check your ego at the door. See you There

Train Hard - Train Strong - Train Hardcore

A Big Thank You to McFly and Big Al for all you support. We are ready to rock another Friday Night. Should be a good one this week. The boy's from AnimPak.com corporate are supposed to be there too....We will see......

I think that guy @ corporate is scared of hardcore Fridays @ Old School Xtreme, rumor has it he likes to train in his foo-foo easy listening, padded barbell gym.

Hoomgar
02-19-09, 12:02 pm
Crazy back workout McFly. I know the reps on that 405 set were high ;)




Hardcore Lifting Night
OSX Fitness Gym and Training Center
28 W Ayer St
Wilmington De 19804
302-256-0667

Every Friday Night 6:30pm and goes until we turn out the lights. Everyone is welcome regardless of experience. My House My Rules. The Music is Loud, The Music is Hardcore and the people are great. Bring your sense of humor and check your ego at the door. See you There

Train Hard - Train Strong - Train Hardcore

A Big Thank You to McFly and Big Al for all you support. We are ready to rock another Friday Night. Should be a good one this week. The boy's from AnimPak.com corporate are supposed to be there too....We will see......

It's like a freaking impromptu ABC!

I'm looking it up right now. What is the cover charge?

Hg

McFly
02-19-09, 12:06 pm
Crazy back workout McFly. I know the reps on that 405 set were high ;)




higher then last week brother!!! that's all that matters to me and the # in cage will be an all time high for me.

UncleFester
02-19-09, 2:13 pm
Thanks for all interest in our Hardcore Friday Night at OSX Fitness...$5 gets you in the door...Full use of all equipment...Free Lockers....Loud Hardcore Music and One Great Time...We close the doors after everyone is done lifting and not before.

This is something we have been doing every week since we opened.

See You there...


Train Hard - Train Strong - Train Hardcore

McFly
02-19-09, 2:20 pm
....We close the doors after everyone is done lifting and not before.



when's the last time anyone seen a gym with that option!!! SWEET!!!!

can't wait to crank up that 1000 watt stereo and move some weight! I hope some local Animals come up for this....

5150,

drag boz out of his cave and come up for some traing....don't be scurd playboy

Rage
02-19-09, 3:04 pm
Damn bro..I saw that 405 for ?? and it's got me all ready to see you guys throw down...great job doing better than last week..

Big Al
02-19-09, 11:16 pm
Hardcore Friday Night at OSX Fitness...OK looks like we're coming back again to play.
I think Jugg and wides are scared to come down and play Uncle fester.But we might have a few other guys rollin in with us this week.
Did you get my DB's yet??LOL

McFly
02-20-09, 9:16 am
nice off night last night....ran some errands and ATE all night....big shoulders tonight!!

scals
02-20-09, 1:26 pm
2 weeks to the day Andy. I'm psyched!

McFly
02-21-09, 8:10 pm
Big AL, myself, Lil Herc and Uncle Fester all trained at OSX @ their weekly Hardcore Friday Night....

seated smith presses: 1pps x 10-15 for 3 sets to get the blood moving then:
2pps x 10, 2p+25 x 10, 3pps x 10, 2pps x 22

barbell front raises: 95x10, 135x8, 135x8

db side laterals: 40x10, 65x10, 90x8, 35 x 51 yes 51 reps!!!!

standing face pulls w/ rope: 3 setx 10-15

shrugs: 225x10, 315x10, 405x8, 495x8

seated calf raises: 3 sets of 10-15

machine leg press calf raises: 4 sets 10-failure


Big Thanks to Old School Xtreme (OSX) fitness for opening their doors to us. Can't wait for the summer when they open the big roll back doors and we can train with some fresh air movin or go out and do parking lot walking lunges!

Word on the street is the next Delaware ABC may be there! stay tuned


http://i224.photobucket.com/albums/dd167/ANDYttc/osx/CIMG253.jpg
http://i224.photobucket.com/albums/dd167/ANDYttc/osx/CIMG0254.jpg
http://i224.photobucket.com/albums/dd167/ANDYttc/osx/CIMG0257.jpg
http://i224.photobucket.com/albums/dd167/ANDYttc/osx/CIMG0258.jpg
http://i224.photobucket.com/albums/dd167/ANDYttc/osx/CIMG0271.jpg
http://i224.photobucket.com/albums/dd167/ANDYttc/osx/CIMG0259.jpg
http://i224.photobucket.com/albums/dd167/ANDYttc/osx/CIMG0266.jpg
http://i224.photobucket.com/albums/dd167/ANDYttc/osx/CIMG0260.jpg
http://i224.photobucket.com/albums/dd167/ANDYttc/osx/CIMG0264.jpg
http://i224.photobucket.com/albums/dd167/ANDYttc/osx/CIMG0285.jpg
http://i224.photobucket.com/albums/dd167/ANDYttc/osx/CIMG0275.jpg
http://i224.photobucket.com/albums/dd167/ANDYttc/osx/CIMG0280.jpg
http://i224.photobucket.com/albums/dd167/ANDYttc/osx/CIMG0277.jpg
http://i224.photobucket.com/albums/dd167/ANDYttc/osx/CIMG0274.jpg
Steve thinking about never asking us to come back!!!!!

Elite
02-21-09, 8:28 pm
seated smith presses: 1pps x 10-15 for 3 sets to get the blood moving then:
2pps x 10, 2p+25 x 10, 3pps x 10, 2pps x 22

barbell front raises: 95x10, 135x8, 135x8

db side laterals: 40x10, 65x10, 90x8, 35 x 51 yes 51 reps!!!!


Not a religious man in the slightest, but... Dear God!!!

Big C
02-21-09, 8:37 pm
LIGHTWEIGHT BABY! Good session fellas....solid pics to boot.

McFly
02-21-09, 8:46 pm
Not a religious man in the slightest, but... Dear God!!!


LIGHTWEIGHT BABY! Good session fellas....solid pics to boot.

thanks fellas. Just giving it all I got in hopes something will grow!!! ok...off to eat some beef stew, drink a hard fast shake and snack on some oatmeal cookies!!!! PEACE

Big Al
02-21-09, 9:53 pm
LOL... ya I wonder if Uncle Fester will invite us back again.
That was a good training session,osx is bad ass and only gonna get better.

McFly
02-22-09, 10:06 am
LOL... ya I wonder if Uncle Fester will invite us back again.
That was a good training session,osx is bad ass and only gonna get better.

Fester has some good things in the works for OSX... I wonder if he can lift his arms yet?

UncleFester
02-22-09, 11:29 am
Hey What's Up Fella's? Yep I can move the arms and shoulders just fine. A little sore but nothing I haven't experienced in the past. I was actually expecting to be crippled after that workout. Great night and very intense and yes there were a few times I could feel it in the back of my throat....

You guys are welcome anytime. And any of our Animal Brothers and Sisters are welcome. Hardcore Fridays are the real deal at OSX Fitness.....They fuckin Rule....

Mr. Aestheticz
02-22-09, 2:58 pm
thanks fellas. Just giving it all I got in hopes something will grow!!! ok...off to eat some beef stew, drink a hard fast shake and snack on some oatmeal cookies!!!! PEACE

I was thinking of starting to take hard fast after reading about it!

Obviously you take, how do you like and when you do you often take it?

Feel The Power
02-22-09, 6:11 pm
good session and nice pics!! crushed it like always!

scals
02-22-09, 6:56 pm
Sick shit as always bro. Extremely impressive.

Gambit
02-22-09, 10:36 pm
damn son, i think it's safe to say that you fellas pretty much KILLED it

UncleFester
02-22-09, 11:46 pm
Hey guys..Just launched a Jouney about OSX Fitness Gym and Training Center. Check it out as I will be updating it everyday....Let me know what you think....

http://forum.animalpak.com/showthread.php?p=646539#post646539

Thanks

UncleFester

G Diesel
02-23-09, 12:39 am
Awesome pics... Big fellas moving big weights. Always inspiring. OSX would no doubt make for a great ABC site. Peace, G

B Con
02-23-09, 7:34 am
Great Pics Andy. Looking large and in charge and yall moved some weight!

McFly
02-23-09, 9:05 am
Hey What's Up Fella's? Yep I can move the arms and shoulders just fine. A little sore but nothing I haven't experienced in the past. I was actually expecting to be crippled after that workout. Great night and very intense and yes there were a few times I could feel it in the back of my throat....

You guys are welcome anytime. And any of our Animal Brothers and Sisters are welcome. Hardcore Fridays are the real deal at OSX Fitness.....They fuckin Rule....

thanks Fester! I'm glad you jumped in and trained with us! It was a blast!



I was thinking of starting to take hard fast after reading about it!

Obviously you take, how do you like and when you do you often take it?

right now I only take it when I'm on the run and need some calories or I want to bump up the calories to a slightly subpar meal.


good session and nice pics!! crushed it like always!


Sick shit as always bro. Extremely impressive.


damn son, i think it's safe to say that you fellas pretty much KILLED it

thanks fellas, all in a days work....every workout is a chance to grow a little bit more and get stronger then the week before



Hey guys..Just launched a Jouney about OSX Fitness Gym and Training Center. Check it out as I will be updating it everyday....Let me know what you think....

http://forum.animalpak.com/showthread.php?p=646539#post646539

Thanks

UncleFester

you know I'll be checking that out! hope to see some good workouts in there, war stories and old school knowledge from time to time!


Awesome pics... Big fellas moving big weights. Always inspiring. OSX would no doubt make for a great ABC site. Peace, G

thanks G. It's always a pleasure when you stop in here, I'm game with helping get an ABC up in running at OSX....let me know


Great Pics Andy. Looking large and in charge and yall moved some weight!

trying B....nothings ever good enough....that's why I love this game!

McFly
02-23-09, 9:26 am
Legs – Big Al, Cubanbee, lil herc and myself

Warmed up on the treadmill and then sets of leg extensions until the legs were good and warm….

This week we decided to squat a little as I wanted to feel some barbell squats if I decided to squat at the IPA meet in March at my gym. Didn’t go as well as I planned but live and learn….

135x10, 225x5, 315x5 all BURIED and legit depth for a meet…still warming up

Someone mentioned trying to use knee wraps…to date I’ve never wrapped my knees so I figured I’d give them a test run with 405 as had them wrapped but not real tight as I wasn’t sure what to expect. Rewind a bit and other then cubanbee I am taller then Big Al and about 6-7” taller then lil herc who set up the rack and instead of squatting somewhere else I said F it and I’ll deal with an ultra low rack….BAD IDEA

Back to the 405 squat w/ wraps….was kinda awkward getting it out of the rack, used a lot of energy just getting it out of the rack then walking it out was also a chore as I wasn’t used to my knees being wrapped but buried the 405, came out the whole strong and racked it….all in all a very good meet quality squat….so fuck it lets move to 495 and wrap the knees a little tighter and see if I can really get something out of the wraps. Wraps on…walking like a duck to the (way too low) rack… struggled like a SOB getting under the bar and weight off the rack….stood for about a minute trying to figure out if I could actually walk it out as the wraps were TIGHT…finally baby stepped it out….sat back, stood up….good squat…but way too much energy expended just getting it to a place I could squat….ouch something isn’t right in my back…fuck it. No wraps, I want 495 again….rack still too low…but what the hell…sat back, down and up racked it….back not liking me much but it was a good squat. I really was hoping to get back to a good 585 – 600 squat but not today….no worries it’s there….the weights not heavy it’s a matter of getting comfortable again.

Before you ask…YES we still have a mono-lift which would have been ideal to squat from considering we’ll be using it in a meet and all the different height in our group….I don’t care if I’m the only one using it next time… I am paying the price for squatting out of a rack set up for a midget. No offense to the short people of the world.

Back throbbing the workout continues in traditional leg day fashion

Leg press: 600, 1000, 1470, 1740, 1920 all for 10 reps

2 sets of 10-10-2-20 leg extensions

Lying ham curl: 3 sets of ten up to the stack on the last set

Kneeling iso ham curl: 90, 135, 180 x 10

Stretched, hit my PWO shake and had some Birthday cake for Big Al’s birthday.

Laid in bed all afternoon icing my back and eating whatever I could get my hands on...not the cleanest eating but it was food none the less…today my back feels a bit better. I’m confident a few more days and I’ll be 100%....no worries here. It’s all about being smart these next few days…

Hoomgar
02-23-09, 10:25 am
Friday night looked hardcore for sure. Thanks for sharing the pictures bro.

Back day? Made my back hurt reading that! A little sloppy using that low rack bro and I hope you don't mind me telling ya that. You got the Arnold coming up. No unnecessary risks! Goals, remember these? Come on big guy, you know what I'm saying. Just lookin out big bro...

Hg

McFly
02-23-09, 11:01 am
Friday night looked hardcore for sure. Thanks for sharing the pictures bro.

Back day? Made my back hurt reading that! A little sloppy using that low rack bro and I hope you don't mind me telling ya that. You got the Arnold coming up. No unnecessary risks! Goals, remember these? Come on big guy, you know what I'm saying. Just lookin out big bro...

Hg

I hear ya. no worries, I'm taking care of things and will be 100% for the cage. I should have been a little smarter and I won't be making that mistake again.

JUGGERNAUT
02-23-09, 11:05 am
You have my attention now.

McFly
02-23-09, 11:12 am
You have my attention now.

glad you could join us, please make yourself at home....pop tarts and 100 pound plates are in abundance....

....haven't even touched anything heavy yet...just putting all the pieces back together for good meet quality squats....

JUGGERNAUT
02-23-09, 11:26 am
glad you could join us, please make yourself at home....pop tarts and 100 pound plates are in abundance....

....haven't even touched anything heavy yet...just putting all the pieces back together for good meet quality squats....

***haven't even touched anything heavy yet............Good one McFly... your not-so-heavy
falls into the really freaken heavy category haha

McFly
02-23-09, 11:42 am
***haven't even touched anything heavy yet............Good one McFly... your not-so-heavy
falls into the really freaken heavy category haha

Something’s to be said for heavy leg presses and using the power squat regularly even though I get crucified by many for not squatting every week…...

ForearmFreak
02-23-09, 12:54 pm
your legs days are nuts, lol..your such a freak

McFly
02-23-09, 1:04 pm
your legs days are nuts, lol..your such a freak

thanks FF....I'm just give it my all, knowing there are bigger badder cats out there doing the same....just trying to get my piece of the pie.

Hoomgar
02-23-09, 1:06 pm
Oh I heard "pie"!

McFly
02-23-09, 1:07 pm
Oh I heard "pie"!

If you're offering...I'd rather cheesecake....

Hoomgar
02-23-09, 1:10 pm
If you're offering...I'd rather cheesecake....

Oh man. I should have known better than to play with fire in here. I'm back out now to get my ISO-Whey shake :|

JUGGERNAUT
02-23-09, 1:22 pm
Oh I heard "pie"!

McFly with an apron would be a sight......

McFly
02-23-09, 1:24 pm
McFly with an apron would be a sight......

.....get em while they're hot!!!!!

Hoomgar
02-23-09, 1:45 pm
Triple layer cheesecake would be his specialty.

McFly
02-23-09, 2:26 pm
chest and triceps tonight....

McFly
02-24-09, 9:34 am
Chest and triceps w/ Big Al and cubanbee oh and lil herc was there for a few minutes…not sure what happened to him

My back has been feeling better as the hours go by and I stuck to the plan to stay moderate with the weight and to make sure I didn’t “tweak” things anymore. Mission accomplished today I feel even better.

Flat bench: 135x15, 135x15, 225x15, 225x15, 315x10, 225 x 15
Incline dumbbells: 110x10, 120x10, 130x10

That was it for chest….my chest is actually sore today and I didn’t go heavy, I guess it was the volume and probably the fact that I kept the reps really slow and controlled really thinking about feeling my chest work versus moving the weight.

HS pushdown: 2pps, 3pps, 4pps, 5pps x 10

Close grip barbell J-press: 135x10, 135x10 ss w/ 10 reps of standard close grip, 135x10 ss w/ 10 reps of standard close grip

One-arm rope pushdown: 3 sets x 12 last set ss w/ 2-arm rope pushdown to failure.


I mentioned it in the G vs Big Al bench thread but the reps Big Al put out last night at 315, 405 and then dropping down to murder 225 was ANIMAListic...all with a smile....the smile is probably the scary part....

McFly
02-24-09, 2:26 pm
Oh How I Love Girl Scout Cookies! LET ME COUNT THE WAYS

firsthorseman97
02-24-09, 2:56 pm
Oh How I Love Girl Scout Cookies! LET ME COUNT THE WAYS

Start counting. I won't settle for less than 20.

Big things happening in here. Can't wait to meet ya at the Arnold.

McFly
02-24-09, 4:01 pm
Start counting. I won't settle for less than 20.

Big things happening in here. Can't wait to meet ya at the Arnold.

haha....

yeah brother....counting down the days!

scals
02-24-09, 5:59 pm
Very simple but hardcore chest workout.

B Con
02-24-09, 8:34 pm
Damn forget the chest workout I need to order some girl scout cookies... haha.

Regardless you still slaughtered the chest.

Mr. Aestheticz
02-24-09, 9:15 pm
Oh How I Love Girl Scout Cookies! LET ME COUNT THE WAYS

BIG QUESTION HERE!

GIRL SCOUT COOKIES OR POP-TARTS???

HMMMMMMMMMMMMMMMMM

BigAnt
02-24-09, 9:52 pm
Your arms came up a lot...looking very big and you are harder now than you were last year...Damn those pop tarts, I am buying some tomorrow! ! LOL

Pizzalamp
02-24-09, 10:09 pm
Oh How I Love Girl Scout Cookies! LET ME COUNT THE WAYS

thin mints or samoas?

McFly
02-25-09, 8:37 am
Very simple but hardcore chest workout.

it was very simple yet somehow I was sore the next day so I think something good happened!


Damn forget the chest workout I need to order some girl scout cookies... haha.

Regardless you still slaughtered the chest.

yes brother you do! they only come around once a year!


BIG QUESTION HERE!

GIRL SCOUT COOKIES OR POP-TARTS???

HMMMMMMMMMMMMMMMMM

Pop-tarts are from 2008 off season, I've done some research and found certain cookies to be even more anabolic!


Your arms came up a lot...looking very big and you are harder now than you were last year...Damn those pop tarts, I am buying some tomorrow! ! LOL

thanks Ant....I'm still trying to grow. After the Arnold I'm going to recharge and dig deep for some more quality growing....last year when it hurt and was hard to get to new found body weight numbers, I eased off that is not happening this year. If it was easy everyone would be doing it.


thin mints or samoas?

young grasshoppa!!!! you are all wrong....your girl scout cookies must have peanut butter in them to be effective.....I will let you pick your poison...choose wisely.

McFly
02-25-09, 10:51 am
off last night but went in to train abs. can't really see them right now but when it's time to diet I want them to show improvement so now is the time to make those changes.


a little isolate, egg whites, oats and an apple going down right now....

scals
02-25-09, 11:07 am
off last night but went in to train abs. can't really see them right now but when it's time to diet I want them to show improvement so now is the time to make those changes.

You and me both bro. How's everything? Ready for the Arnold?

McFly
02-25-09, 11:20 am
You and me both bro. How's everything? Ready for the Arnold?

yes sir!!! can't wait!

LittleMan55
02-25-09, 11:43 am
I like how simple and cavemanesque that chest work was.

MMMM Girl Scout cookies!

I am scared that Big Al was smiling while benching... That can never be good for the weights.

McFly
02-25-09, 11:58 am
I like how simple and cavemanesque that chest work was.

MMMM Girl Scout cookies!

I am scared that Big Al was smiling while benching... That can never be good for the weights.

simple always seems to work...

yes girl scout cookies are delicious little treats!!!!

LittleMan55
02-25-09, 12:16 pm
simple always seems to work...

yes girl scout cookies are delicious little treats!!!!

I'm just upset that there arent as many cookies this year as in years past. Stupid economy is the reason cited. Yet they are still charging the same. Oh well, they still taste good!

Hoomgar
02-25-09, 2:24 pm
Building the big chest! What happened to lil herc?

Big Al smiling LOL! That is because he likes the pain!

McFly
02-25-09, 2:46 pm
Building the big chest! What happened to lil herc?

Big Al smiling LOL! That is because he likes the pain!

Lil herc has been in his own world as of late. I don't think we are cool enough....hahaha he has curfew or work or something....

McFly
02-26-09, 8:17 am
Back and Biceps solo @ my PA gym....4:30pm

warmed up on the treadmill and went right into some light deadlifts

bar x 5, 135 x 10, 225x6, 315x4, 405 x 10 and that was it....I planned to hit 405 for 10 and not go any further. My back is feeling damn near 100% so why risk it.

hit some wide grip pulldowns: 4 sets working up to the stack on the last two sets for 10 reps ea.

seated cable rows: 1/2 stack for 10, stack x 10 (x2)

very short back workout but again it was planned and I stuck to the plan.

seated (cybex type) one arm curl: 4 sets x 10...SSSLLLOOOWWW and controlled really focusing on the squeeze

one arm preacher curl: 45 x 10, 45 x 10, 45 x 10.....the pump was great. An old friend was at the gym and mentioned NEVER seeing veins in my biceps when I was this heavy before...so that was good i guess! lol

straight bar standing cable curls: 3 sets x 10

simple day....giving my body a much needed "slow down" this week. it's been 8 weeks of straight bangin every workout to 110%....going to give it my all in the cage vs. machine and I know training with my Animal brothers during the Arnold weekend will light another fire under my ass and I want to be 100% healthy coming into and leaving the weekend becuase I know once I'm home I have more work to do if I want to bring a better package to the stage. We'll see if I do the march or april power meet, I still haven't decided. My main focus is improve as a bodybuilder, the powerlifting door is always open if I'm healthy due to the way we train "blood and guts".

Sitting at 258 pounds this morning. last year at this weight I was miserable and felt like crap. I was eating more of a high fat diet and I don't think my body really like that. Right now I'm eating more carbs, the fats are only coming from my meat or whatever food I eat not prepared in my own kitchen which is honestly on average one meal a day.

I'll probably be 255-260 at the Arnold...then once I'm home it's time to button down a few meals that I know are a little weak in the pants and throw down another evening meal which is the hardest meals for me to eat. I simply hate eating at night. THEN the push for 270 and beyond begins. I do not plan on dieting or "cleaning things up" this summer.. FUCK looking pretty at the beach or the pool...it's all about growing. the only way I will make the improvements I want is to suck it up, keep eating and keep training hard. there are no short cuts or excuses...I will not look back on this off season and say "McFly you really slacked off and you look like Michael Phelps on stage...." I will not be in the light end of the heavyweight class again....in the big picture a Superheavy is where I need to eventually be but I know that will take time.