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Tron
07-15-09, 7:54 am
keep working like this and just clap your hands and the sun will fall down to your level..nice work ...

Haha, I was just looking for the strength to pick up the ladder to climb up there... Thanks, bro.


LOL, you are making me look bad on my flat bench. Great work man

Haha, my short stubby arms makes it easier for me... So this means I'm making you look bad on one exercise, and you're making me look bad on everything else. Quality.

wedge
07-15-09, 3:10 pm
I'm gathering you're on a strength routine here, with all the 6-8 rep schemes. Judging from the workouts here, you're well on your way to touching the sun bro.
Keep it up.

Themostocles
07-16-09, 2:26 am
Haha, my short stubby arms makes it easier for me... So this means I'm making you look bad on one exercise, and you're making me look bad on everything else. Quality.

I got monkey arms, which makes benching suck, but deadlifts easier. LOL, besides, you are probbaly proportionately stronger than I am. I hit my two year mark only at the end of this week

Tron
07-16-09, 7:57 am
I'm gathering you're on a strength routine here, with all the 6-8 rep schemes. Judging from the workouts here, you're well on your way to touching the sun bro.
Keep it up.

Thanks, bro... I suppose you could say that. My goal is to keep the amount of weight moving up from week to week, but it's more or a medley of exercises. Become the best that these poor genetics can get me to.


I got monkey arms, which makes benching suck, but deadlifts easier. LOL, besides, you are probbaly proportionately stronger than I am. I hit my two year mark only at the end of this week

Yeah, kinda jealous of you guys with the arms that drag the floor. You only have to lift that bar like 2 inches off for a dead, haha. It feels like I'm trying to pull that thing into outter space.... And that shows even more of an impressive job with that little bit of time being in there. Proves you didn't spend all that time pissing in the wind like a lot of us.

Tron
07-16-09, 8:10 am
From Tuesday... I'm pretty slow to post.

Lat Pulldowns - 60/10, 130/10, 170/8, 170/8, 170/6

Seated Rows - 160/8, 170/8, 170/6, 170/7

Cable Lat Pullovers - 150/8, 150/8, 150/8, 150/6

Hyperextensions - 30, 25, 20
Ball Crunches - 30, 30, 30

DB Shrugs - 80-60-40/10-6-8, 80-60-40/8-8-6

wedge
07-16-09, 1:24 pm
Thanks, bro... I suppose you could say that. My goal is to keep the amount of weight moving up from week to week, but it's more or a medley of exercises. Become the best that these poor genetics can get me to.


One more rep or .5 more pounds. That's how it's done around here. Damn good blueprint to crafting an Animal.

Themostocles
07-17-09, 2:01 am
What is your set up on those pullovers? Regular pullovers hurt my shoulder, always looking for a new way to try

hjayss
07-17-09, 7:07 am
nice damn back day big money...yeah why is it short arms really pay off on bench day...annoying....but good for you I see...lol..

Tron
07-19-09, 9:39 pm
What is your set up on those pullovers? Regular pullovers hurt my shoulder, always looking for a new way to try

Well, for these I use a straight bar on a high cable. You need a good base and strong core (Assumed that you have/can do both). I lean slightly forward to get a longer ROM. Let the cable go to just before the plates rest each on each other for a negative portion of the set. Use a sweeping, straight arm motion for the contraction portion.

Pretty well the same exercise, just puts less pressure on the shoulders. I use it because I have been training a High School buddy and he can't really balance himself on a bench to do DB Pullovers.


nice damn back day big money...yeah why is it short arms really pay off on bench day...annoying....but good for you I see...lol..

Haha, that's for sure. Proportion wise, my chest and shoulders are probably my strongest parts... It sure does suck though cause deads and squats are the shizz. Oh well, we deal with what we got, right?

Tron
07-19-09, 9:45 pm
Squats - 135/8, 135/8, 205/16, 205/6, 205/14 Need more rest between sets

Leg Press - 450/14, 630/8, 720/6, 810/6

Leg Curls - 150/14, 150/10, 150/8, 150/8

Decline Bench - 30, 30, 30, 30
Calf Raises - 495/20, 495/20, 495/20, 495/20

Themostocles
07-19-09, 11:36 pm
I always take plenty of rest on squats and deads, and move it on my accessory moves. Interesting addition of the decline in there lol

Tron
07-21-09, 10:06 pm
I always take plenty of rest on squats and deads, and move it on my accessory moves. Interesting addition of the decline in there lol

Haha, great attention to detail. I just forgot the word crunch on there....

Since then I've been doing some little workouts in the hotel room. On travel for work... Lame. I want the gym back, hahaha.

Tron
07-25-09, 11:46 am
Squats - 135/8, 135/8, 205/20, 205/8, 205/4

Leg Press - 630/14, 720/8, 810/6, 810/4

Stiff Legged Deads - 135/10, 135/10, 135/10, 135/10

Calf Raises - 495/25, 495/20, 495/20, 495/20

Tron
07-28-09, 9:12 pm
Flat Bench - 135/8, 185/8, 205/14, 225/8, 225/6

DB Flat Bench - 90/8, 90/6

Straight Arm Pec Deck - 190/6, 190/6, 190/1 Chest cramped

Tron
07-28-09, 9:15 pm
Cable Lat Pullovers - 150/8, 150/8, 150/8, 150/8

One Arm DB Rows - 95/6, 95/6, 95/6, 95/6

Seated Rows - 170/8, 170/8, 170/8

Hyperextensions - 30, 20, 10

Pullups - 8, 6

Themostocles
07-29-09, 1:21 am
Yay for chest cramps lol!

Tron
07-29-09, 10:37 am
Yay for chest cramps lol!

Chest cramps... FTW!!!!

wedge
07-29-09, 10:44 am
Strong workouts bro. Did I really see a 205 for 20 in the middle of your squat routine? Damn!

Tron
07-30-09, 1:53 pm
Strong workouts bro. Did I really see a 205 for 20 in the middle of your squat routine? Damn!

Haha, the only problem was after that 205 for 20 they went very low reps... I pushed a little too hard for not having a spotter, haha. One day I might be strong.

Tron
08-04-09, 7:55 am
Bench - 135/10, 185/12, 205/12, 225/8

DB Flat Bench - 90/8, 90/8, 90/8

Straight Arm Pec Deck - 190/8, 190/8, 190/8

DB Flyes - 30/15, 30/10 Shoulder tightness. Stopped. Rested. Feels Fine

Themostocles
08-04-09, 8:04 am
Glad the shoulder is alright, and strong pressing as always

Tron
08-06-09, 8:14 am
Glad the shoulder is alright, and strong pressing as always

The shoulder ain't gonna keep me down. They always get tight about every 4 months or so... I just gotta keep loosening them up and it's all good!

Tron
08-06-09, 8:17 am
Lat Pulldowns - 70/10, 70/10, 180/8, 180/8, 180/8

Seated Rows - 180/8, 180/6, 180/4

Hi Cable Lat Pullover - 150/8, 150/8, 150/8, 150/8

Hyperextensions - 25, 25, 20

DB Shrugs Strapped - 120/12, 120/10, 120/10

Themostocles
08-07-09, 2:15 am
Solid back work bro

Tron
08-10-09, 8:01 am
Light Warmups

squats - 265-215-165-115/8-7-8-12, 265-215-165-115/5-6-5-8

Hack Squats Machine - 70/10, 70/10, 70/8

Seated Calf Raises - 140/20, 140/16, 140/12

.... Ugh...

wedge
08-10-09, 2:25 pm
Looks like work is being done in here.

Tron
08-10-09, 7:50 pm
One arm db rows - 45/8, 95/6, 95/6, 95/6

cable lat pullovers - 150/8, 155/8, 155/8

seated rows - 180/6, 180/6, 180/6

hypers - 25, 25, 25

Themostocles
08-11-09, 1:39 am
Very solid back work. I have an iphone, Im just too lazy to post from it lol

AnabolicBeast23
08-11-09, 2:10 am
Just got done training back about 2 hours ago.....for the last two sets of excercises me and my partner literally almost puked...YESS on BACK day!

close-grip chins-bw x3 15,12,12
wide-grip lat pulldowns-x4 (lbs) 130/15, 145/12, 160/10, 175/8
Barbell rows-x5 (rest-pause sets 4 per set 15 second rest)
135/5 rest pause reps 3 sets, 185/4 rest pause reps 2 sets
Nautulis back pullover machine-x4 165/15, 180/12, 195/10, 210/8
hammer strength iso low row machine-x3 (each side) 70/12, 80/10, 90/8
hammer strength iso high row machine-x3 (each side) 90/12, 100/10, 115/8
supersetted w/
T-bar rows-x3 45lbs/10, 55lbs/10, 70lbs/8
Lower back hyper extensions-x3 25lbs/15,, 25lbs/15, 45lbs/12

Downed 2 scoops whey protain, 1 teas. glutamine (5g), 16 oz H2o and i was on my way, Great workout....I love gettin em'

Tron
08-11-09, 3:58 pm
Very solid back work. I have an iphone, Im just too lazy to post from it lol

Haha, I wasn't really at home for awhile so I thought, "Eh, why not?"


Just got done training back about 2 hours ago.....for the last two sets of excercises me and my partner literally almost puked...YESS on BACK day!

close-grip chins-bw x3 15,12,12
wide-grip lat pulldowns-x4 (lbs) 130/15, 145/12, 160/10, 175/8
Barbell rows-x5 (rest-pause sets 4 per set 15 second rest)
135/5 rest pause reps 3 sets, 185/4 rest pause reps 2 sets
Nautulis back pullover machine-x4 165/15, 180/12, 195/10, 210/8
hammer strength iso low row machine-x3 (each side) 70/12, 80/10, 90/8
hammer strength iso high row machine-x3 (each side) 90/12, 100/10, 115/8
supersetted w/
T-bar rows-x3 45lbs/10, 55lbs/10, 70lbs/8
Lower back hyper extensions-x3 25lbs/15,, 25lbs/15, 45lbs/12

Downed 2 scoops whey protain, 1 teas. glutamine (5g), 16 oz H2o and i was on my way, Great workout....I love gettin em'

Atta boy?

Tron
08-13-09, 7:37 pm
Squats - 135/8, 135/10, 205/18, 205/14, 205/12

leg press - 320/25, 320/25, 320/25

seated calf raises - 140/18, 140/16, 140-12

Tron
08-13-09, 7:43 pm
Standing bb curls - 45/10, 45/10, 95/6, 95/6, 95/8

preacher curls- 90/6, 85/6, 85/5

hammer curls - 45/6, 45/6, 45/6

close grip bench - 185/8, 185/8, 185/8

db skulls - 40/6, 40/6, 40/8

angle pressdown - 175/8, 175/8, 175/8

Themostocles
08-14-09, 12:55 am
Great couple of workouts. Arms and legs, were we trying to understand how it feels to not be able to move?

Tron
08-17-09, 11:53 am
Great couple of workouts. Arms and legs, were we trying to understand how it feels to not be able to move?

Moving is highly overrated. I'm sure you know this by now, T.

Themostocles
08-18-09, 2:33 am
Moving is highly overrated. I'm sure you know this by now, T.

I do lol, I didn't do it all weekend :D

Tron
08-20-09, 8:10 pm
I do lol, I didn't do it all weekend :D

Hahahhaa.... Was that by choice or force?

DanTheMan
08-20-09, 8:14 pm
stumbled upon this beast of a journey. keep it up man

Tron
08-20-09, 8:16 pm
Light Warmups

Decline Bench - 245/8, 245/8, 245/5

Incline Press Machine - 90/10, 90/10, 90/10

Straight Arm Pec Deck - 200/8, 200/8, 200/8

Tron
08-20-09, 8:19 pm
Wide Grip Pulldowns - 100/8, 100/8, 180/8, 180/8, 180/8

Seated Rows - 180/8, 180/8, 180/8

One Arm DB Rows - 100/6, 100/6, 100/6

Hi Cable Pullovers - 150/8, 150/8, 150/8

Standing Machine calves - 495/25, 495/25, 495/20

Tron
08-20-09, 8:22 pm
Squats - 130/8, 130/8, 205/20, 205/20, 205/14

Machine Hack Squats - 90/12, 90/10, 90/10

Seated Leg Curls - 150/8, 150/8, 150/8

Hyper Extensions - 25, 25

Tron
08-20-09, 8:22 pm
stumbled upon this beast of a journey. keep it up man

Beast?!?! I think you posted in the wrong thread, my friend hahaha.

Either way, glad to have your support.

DanTheMan
08-20-09, 9:25 pm
Beast?!?! I think you posted in the wrong thread, my friend hahaha.

Either way, glad to have your support.

stop bein so modest...

Themostocles
08-21-09, 2:20 am
stop bein so modest...

Im going to have to second this. Ive seen the work you do in here

Tron
08-22-09, 2:59 pm
Warmups

preachers - 95/6, 95/6, 95/6

standing bb curls - 95/6, 95/6, 95/6

skulls - 80/8, 80/8, 80/8

rope pressdowns - 150/8, 150/8, 150/8

wrist curls - 150/10, 150/10, 150/10
revers w curls - 90/10, 90/10, 90/10

Themostocles
08-23-09, 11:53 pm
LOL, gotta do the gun show before the weekend huh? Got to have those sleeves tight for going out

Tron
08-24-09, 12:09 am
LOL, gotta do the gun show before the weekend huh? Got to have those sleeves tight for going out

Of course! Gotta have those girlfriend stealers, haha... Oh how my how my buddy makes me laugh with those comments

Tron
08-26-09, 6:57 pm
Incline bench - 135/8, 135/8, 205/6, 205/6, 205/6

incline flyes - 45/8, 45/8, 45/8

low cable crossovers - 45/8, 45/8, 45/8, 45/8

Tron
08-26-09, 7:00 pm
Incline db rows - 70/8, 70/8, 70/8, 70/8

db pullovers - 80/10, 80/10, 80/10, 80/10

cable pullovers - 150/8, 150/8, 150/8, 150/8

bb bent rows - 225/8, 225/8, 225/8, 225/8

Themostocles
08-26-09, 10:39 pm
Damn man, you out row me on the BB

Tron
08-30-09, 10:47 pm
Warmups

db strapped shrugs - 110/12, 110/10, 110/10

db delt raises (side, front, back) - 25/10-10-10, 25/8-6-8

*issue arouse... Sprained my ankle playing basketball. Probably won't lift this week. If I do it will be later in the week. Still can't walk right.*

Tron
08-30-09, 10:48 pm
Damn man, you out row me on the BB

Haha those wrist straps help the grip!

Themostocles
08-31-09, 12:03 am
Hope the ankle feels better fast

Tron
08-31-09, 11:02 am
Hope the ankle feels better fast

Well... It's been about 5 days and it's got many pretty colors on it! It'll be a good week at least before I feel good enough to walk in the gym. Oh well...

Themostocles
09-01-09, 2:57 am
LOL, Ive been there. But mine was from a very irresponsible decision lol. Take care of it

Tron
09-01-09, 1:16 pm
LOL, Ive been there. But mine was from a very irresponsible decision lol. Take care of it

RICE, my friend... everytime I do it I think of food and that ain't good when you can't walk!

Themostocles
09-02-09, 1:25 am
Well if you can't walk, maybe it keeps you away from temptation?

wedge
09-02-09, 12:51 pm
How's that ankle doing bro?

Tron
09-05-09, 4:26 pm
Well if you can't walk, maybe it keeps you away from temptation?

haha so true... I don't need to be putting on any fat for the time being



How's that ankle doing bro?

I'm happy to say bro that I will be back to upper body on Monday. Doubt I'll do any legs this week but that's part of it.

Tron
09-07-09, 4:54 pm
Flat BB Bench - 135/8,135/8, 235/8, 235/8, 235/4

Plate Loaded Hammer Strength Incline Press - 90/12, 180/8, 230/6, 230/4

Incline DB Flyes - 45/8, 45/8, 45/8, 45/8

Hi Cable Crosses - 30/8, 30/8, 30/8, 30/4

mcbeast
09-07-09, 4:56 pm
Solid work & some heavy benching.Keep it up.

Tron
09-07-09, 6:28 pm
Solid work & some heavy benching.Keep it up.

Thanks EE. Just trying to do what everybody else is trying... Get constantly stronger.

Themostocles
09-08-09, 12:00 am
Thanks EE. Just trying to do what everybody else is trying... Get constantly stronger.

Such a novel idea lol. Keep at it

Tron
09-10-09, 8:29 pm
Bent bb rows - 135/10, 225/8, straps... 245/6, 275-225/3-4

hammer strength row machine... 4 sets. Last to failure

one arm db rows - 70/10, 80/10, 90/8, 100/6

seated rows (stack per hand) - 60/8, 70/8, 80/8, 90/6

underhand grip pulldowns - 120/10, 140/10, 160/8, 180/6

Tron
09-10-09, 8:33 pm
Db seated press - 60/10, 70/10, 80/10

hammer strength overhead press - 140/10, 180/10, 210/10, 230/10

db lat raises - 25/10, 30/10, 35/10, 40-30-15/8-8-10

Rear delt flye machine - 135/10, 150/10, 165/10

Tron
09-10-09, 8:35 pm
Such a novel idea lol. Keep at it

Haha I've got to if I'm gonna keep up with you, t! Plus now that I'm training with nck219 more often, kinda pushes me to keep me from slacking.

Themostocles
09-11-09, 1:57 am
A training partner would be nice, to be able to push that much harder. But we do what we have to lol

Tron
09-14-09, 1:16 pm
A training partner would be nice, to be able to push that much harder. But we do what we have to lol

Haha, I know... I've lifted too long without hitting it with somebody else... Since he has a membership at the same place... His partner, him, and I will probably be hitting it a lot... Makes me toughen up.

Tron
09-15-09, 1:23 pm
Flat Bench - 135/10, 225/8, 235/8, 245/8

Incline DB - 70/8, 100/8, 100/8

Hammer Strength Wide - 180/12, 230/10, 270/10

Hi Cable Crossovers - 20/12, 20/12, 20/12, 20/12, 20/12, 20/12, 20/12

Themostocles
09-16-09, 2:54 am
That pec strength seems to be on the rise

Tron
09-16-09, 6:03 pm
Deads - 135/10, 225/8, 225/8, 225/8, 225/8

pulldown Underhand grip machine - 80/8, 90/8, 110/8

pullups - 8, 8

hammer strength row machine - 140/8, 180/8, 230/8

Tron
09-16-09, 7:09 pm
Seated bb press - 45/10, 95/10, 115/8, 135/8

hammer strength - 140/10, 180/8, 230/6

strapped shoulder shrugs - grip messed up on first 120/6, 120/10, 120/10

front and side delt raises - 20/10-10, 20/10-10

Tron
09-16-09, 7:10 pm
That pec strength seems to be on the rise

Hopefully bro haha. This new gym really has me in high gear

Themostocles
09-16-09, 11:33 pm
How are the deads feeling?

Tron
09-17-09, 11:37 pm
Just tossed a plate on each side and did some reps... Felt good on the ankle but not heavy at all

Tron
09-17-09, 11:38 pm
How are the deads feeling?

Real good. I'm surprised how well my ankle is responding already.

Themostocles
09-18-09, 3:18 am
Glad the ankle is healing up nicely

Tron
09-22-09, 2:21 am
Incline bb - 135/10, 185/8, 225/8, 245/5

flat db - 80/8, 90/8, 100/12

hammer strength incline machine - 180/10, 230/8, 270/6

incline flyes - 35/10, 45/10, 45/10

pec deck - 115/10, 130/10, 130/10, 115/10

spent......

Tron
09-22-09, 2:23 am
Glad the ankle is healing up nicely

Thanks bro. Means a lot to me. I played some goalie our intramural soccer team tonight. Didn't do too much moving cause we've got good d for a "b" league team. Still feels good tonight too.

Themostocles
09-22-09, 4:39 am
Some damn strong pressing bro, I feel the urge to catch up lol

Tron
09-22-09, 8:57 pm
Rev grip rows - 135/10, 185/8, 225/8, 245/3

one arm db- 100/8, 110/8, 110/8

hammer strength rows - 80/8, 100/8, 120/10

seated rows - 200/8, 220/6, 220/6

cable lat pullovers - 50/8, 57.5/10, 65/10

Tron
09-22-09, 8:57 pm
Some damn strong pressing bro, I feel the urge to catch up lol

Haha that's why you see those numbers going up. I'm trying to catch nick haha.

Themostocles
09-23-09, 1:39 am
So do you use straps on your back work?

I can understand trying to catch up with people. I do like to compete, it helps me push myself. There just doesn't happen to be anyone with comparable strength in my gym. I could compete with Brandon, who squats and deads over 800, but I think it might take me awhile to get there lol

wedge
09-23-09, 12:50 pm
Looking strong in here bro. Impressed with the incline numbers.

Tron
09-23-09, 5:57 pm
DB Presses - 50/10, 60/8, 70/8, 80/8 Move up next week

Upright Rows (Medium Grip) - 135/6, 135/6

Low Cable Side Delt Flye - 15/8, 15/8

Rear Delt Flyes - 85/10, 100/10, 115/8

Tron
09-23-09, 6:00 pm
So do you use straps on your back work?

I can understand trying to catch up with people. I do like to compete, it helps me push myself. There just doesn't happen to be anyone with comparable strength in my gym. I could compete with Brandon, who squats and deads over 800, but I think it might take me awhile to get there lol

I've heard from so many different places that if you are going to lift and want to improve, lift with somebody stronger. It's just so nice that Nick happens to go in with me now. If it's gonna take awhile, then get on it, haha! No time like the present!

As for the straps, I only use them when I go real heavy on barbell rows. I used them this week on my real heavy sets for a change, but I think I'll just go back to strapless this next week.


Looking strong in here bro. Impressed with the incline numbers.

Haha, you and me both... Definitely a pleasant surprise this week.

Themostocles
09-24-09, 1:23 am
Great job on those DB presses bro

nck219
09-24-09, 10:58 pm
How those arms feelin bro???

Tron
09-26-09, 11:59 pm
Great job on those DB presses bro

Thanks bro... Slowly moving up


How those arms feelin bro???

you know that I wouldn't be able to move them after! I tried keeping up. How's those tunes treating you?

nck219
09-27-09, 2:45 am
They are sick bro! That killswitch engage song "i would do anything" is fuckin sick man.

Tron
09-29-09, 12:49 am
Incline DB Presses - 60/8, 80/10, 100/8, 110/8 (Heavy)

Smith Machine Flat BB - 155/8, 195/8, 245/8

Decline Hammer Strength - 180/10, 270/8, 320/6

Flat DB Flyes - 40/8, 40/8, 40/8, 50/8, 50/8

Tron
09-29-09, 12:50 am
They are sick bro! That killswitch engage song "i would do anything" is fuckin sick man.

Good! That's a lot of the shizz that I rock out to when we hit it, haha.

Tron
10-01-09, 12:32 am
DB Shoulder Press - 50/8, 60/8, 70/8, 80/8

Hammer Strength Shoulder Press - 180/8, 230/8, 230/8

Themostocles
10-01-09, 1:43 am
Basic FTW

Tron
10-04-09, 11:39 pm
Basic FTW

That's the only way to roll, old school.

wedge
10-05-09, 1:09 pm
Killswitch will def get you in the mood to kill a little weight.

Tron
10-07-09, 12:36 am
Wide grip pulldowns - 160/10, 180/10, 200/8, 220/8

bb rows - 135/10, 185/10, 225/8, 275/4

hammer strength iso row - 70/8, 80/8, 90/8

rope pulldowns - 140/10, 160/8, 180/8

one arm db rows - 80/8, 100/8, 120/8

Tron
10-07-09, 12:42 am
Incline bb - 135/10, 185/8, 225/8, 245/6

flat db - 80/8, 100/8, 120/6

incline machine - 180/8, 270/6, 270-180/6-6

dips - 12, 45/10, 45/10

incline flyes - 35-8, 35/8, 45/10

Tron
10-07-09, 12:44 am
Killswitch will def get you in the mood to kill a little weight.

Man that type of music will always get me pumped. As I lay dying, kse, and all that remains. I could just put those 3 on repeat and lift for hours.

mcbeast
10-07-09, 2:30 am
Ah, 3 great bands!

Keep up the good work Tron!

Tron
10-10-09, 12:51 pm
Ah, 3 great bands!

Keep up the good work Tron!

Definitely gonna try bro. Gotta work hard!

nck219
10-11-09, 3:13 pm
Hope your enjoying your lovely fall break...LoL. Ill be devising a torture session just for you when you get back!

Tron
10-13-09, 5:03 pm
Hope your enjoying your lovely fall break...LoL. Ill be devising a torture session just for you when you get back!

It was so beautiful with the countless inches of rain and gloomy days...

Hit me with it... I can take it!

Tron
10-13-09, 9:29 pm
Reverse Grip Pulldowns - 140/10, 180/8, 200/8, Strapped 220/6, Unstrapped 200/8

Bent BB Rows - 135/8, Strapped 225/8, 225/10, 225/8

Hammer Strength Rows - 70/10, 80/10, 90/8

Deads - 225/8, 225/8, 225/8

Straight Bar Curls - 70/8, 80/8, 80/8, 80/8

Machine Preacher - 125/8, 140/8

Hammers - 45/8, 40/8

mcbeast
10-13-09, 9:29 pm
Heavy work!

Tron
10-13-09, 9:33 pm
Heavy work!

Ain't nothing like your workouts EE... Gonna have to catch up with your stuff. Always good things in there!

Themostocles
10-14-09, 1:17 am
You flap out of the gym on those wings? Great pull day

Tron
10-14-09, 11:14 pm
Smith Machine Shoulder Presses - 105/8, 155/8, 195/6

Seated Side Lat Raises - 30/8, 35/8, 40/8, 40/8

Cable Side Lat Raises - 15/8, 15/8, 15/8, 15/8

Rear Delt Flyes - 115/12, 130/12, 145/12, 145/12

Dumbbell Shrugs - Strapped 100/12, 120/10, 120-90-60-30/12-8-8-8 Took straps off after first part of drop set

Tron
10-15-09, 12:01 am
You flap out of the gym on those wings? Great pull day

Well, it was actually a crawl from that near death experience...

Themostocles
10-15-09, 12:11 am
Great delt work, leave with boulders for shoulders.

Tron
10-15-09, 10:04 pm
Leg Press - 450/12, 630/12, 810/8, 990/4, 810/8

Lunges - 25/13, 25/13, 25/13

Squats - 135/10, 225/8, 225/12

Lying Leg Curls -110/12, 110/12, 110/12

Did calves to loosen up ankle. It's progressively improving.

Themostocles
10-16-09, 1:23 am
Glad the ankle is feeling better bro. Squats in the middle, sicko...

Tron
10-19-09, 8:26 pm
Flat DB Presses - 70/12, 80/10, 100/8, 120/6

Hammer Strength Incline - 180/12, 270/8, 320/6

DB Incline Flyes - 45/12, 55/10, 55/10, 55/10

High Cable Crosses - 20/12, 25/12, 30/12, 30/12, 25/12, 25/12, 25/12

Tron
10-19-09, 8:27 pm
Glad the ankle is feeling better bro. Squats in the middle, sicko...

Thanks man... It is still not 100 but I'm just trying to work my way through it... Intramurals are rough like this though haha..

Yeah, Lendy got 225 for 14 and then just collapsed in the rack. It was bigtime legs.

Themostocles
10-20-09, 2:30 am
Great pressing and nice flyes. Intramurals? You play?

wedge
10-20-09, 10:33 am
It seems that every time I stop in here, you have just finished a chest workout and I'm always impressed with your inclines. Got to work on getting mine up there.

Tron
10-20-09, 10:56 pm
Pullups - 8, 25/8, 45/6

one arm db row - 100/10

deads - 135/10, 225/8, 275/8, 315/5

underhand pulldown machine - 140/10, 160/10, 180/8

rope pulldown - 120/10, 140/10, 100/10
seated rows - 120/8, 140/8, 120/8

The last set of deads were done with both a belt and straps. This is because at the gym they don't have a deads platform and I don't wanna tear up the floor.

Tron
10-20-09, 11:01 pm
Great pressing and nice flyes. Intramurals? You play?

I more or less attempt to look athletic haha. Right now is flag football at my school. I play middle linebacker for our team. We're trying to take the 'ship in the A league at our little school. Ain't nothing like competition!


It seems that every time I stop in here, you have just finished a chest workout and I'm always impressed with your inclines. Got to work on getting mine up there.

Eh, it isn't that great bro. Many people are much stronger. And for that point I HAVE to make ground on them.

With that being said bro, thanks for the compliments! It's always great havin people in your corner. I'm sure with enough effort you'll be making my incline work seem like warmups.

Themostocles
10-21-09, 1:13 am
Our whole floor is covered in rubber mats thankfully, even when the weights slam, its not too bad. Solid work, and good luck with the football stuff lol.

Tron
10-21-09, 7:04 pm
Arnold press - 40-12, 50/10, 60/8, 70/6

cable side delt raise - 15/10, 15/10, 15/10

db strapped shrugs - 120/12, 120/8, 120/6

Tron
10-21-09, 7:05 pm
Our whole floor is covered in rubber mats thankfully, even when the weights slam, its not too bad. Solid work, and good luck with the football stuff lol.

I wish the 19 didn't care. Thanks bro! We can do it if we're clicking come the tourney.

Themostocles
10-21-09, 11:07 pm
Strong arnolds Tron!

Tron
10-25-09, 8:12 pm
Front Squats - 105/10, 155/10, 155/10, 155/8, 155/8
Leg Press - 450/8, 540/8, 540/8, 540/8, 540/8

Leg Ext. - 115/12, 115/12, 115/12, 115/12

DB Stiff Legged Deads - 60/12, 70/10, 70/10, 70/10, 70/10

Tron
10-25-09, 8:17 pm
Strong arnolds Tron!

I was shocked to be honest, bro....

Themostocles
10-26-09, 1:09 am
Great front squats, how do you like them?

Tron
10-26-09, 1:27 am
Great front squats, how do you like them?

I love them. I haven't done them too much and that was actually smith machine. I forgot to type that on there, but I feel like since it's in the smith I can keep my balance better so I go deeper. It was good for my tendons too cause they were sore and I was still able to do those.

Having bad knees is rough, ahaha!

Tron
10-26-09, 8:47 pm
Incline DB Press - 60/10, 80/10, 100/8, 120/5

Wide Hammer Strength - 2plates/10, 3plates/10, 4plates/8

DB Press - 60/8, 70/8, 80/8, 80/8

Low Cable Crosses - 20/10, 20/10

Bodyweight Dips - 12, 12
Low Cable Crosses - 15/12, 15/12

Themostocles
10-27-09, 1:13 am
Whats up with your knees? I have a bum one also...

Tron
10-27-09, 10:42 pm
Pullups - 10, 10, 45/5, 45/5

bent over rows - 135/12, 185/8, 225/8, 275/6

pulldown row machine switching grips - 90/8, 110/8, 100/8, 110/8

close grip pulldowns 160/8, 180/8, 200/6

one arm db rows - 100/8, 120/6, 120/6

cable lat pullovers - 50/12, 50/12, 57.5/12, 57.5/12, 57.5/12, 50/12, 50/12
hyperextensions - 15, 15, 15, 15, 15

Tron
10-27-09, 10:49 pm
Whats up with your knees? I have a bum one also...

I have always had bad knees, but I played the flag football game last night and my knee is just like blah. I had surgery on it to repair a broken bone in the 8th grade and it's just fatigued easily since.

NJC_Manhattan
10-27-09, 10:54 pm
Awesome work Tron. Way to kill it even with a bad knee

Tron
10-28-09, 12:20 am
Awesome work Tron. Way to kill it even with a bad knee

There's good days and there's bad for it... Just part of it. Glad it wasn't leg day, hahaha!

Themostocles
10-28-09, 1:28 am
LOL, we get stronger by over coming our weaknesses

Tron
10-28-09, 10:11 pm
Seated Front Press - 95/10, 115/10, 135/8, 155/6

Arnold Press - 50/8, 60/8, 70/6

Delt Raises - 20/8-8-8, 20/8-8-8

Tron
10-28-09, 10:11 pm
LOL, we get stronger by over coming our weaknesses

Haha, then I must be getting really strong...

Themostocles
10-29-09, 3:36 am
Undoubtedly

Tron
10-29-09, 10:37 pm
Alt curls - 40/10, 50/10, 55/10, 60/8
angled bar pressdown - 50/10, 62.5/10, 82.5/10, 95/10

preacher machine - 70/12, 90/10, 140/8, 100/8
closegrip bp machine - 170/10, 200/8, (free weights) 135/10, 185/8

seated hammers - 40/10, 40/10, 50/10, 55/10
overhand onehand extensions- 40/10, 40/10, 50/10, 55/10

rope extensions - 50/12, 50/12, 50/12, 50/12, 50/12, 50/12, 50/12

cable crossovers - 20/12, 20/12, 20/12, 20/12, 20/12, 20/12, 20/12

Themostocles
10-30-09, 2:01 am
Ka-BOOOM!

wedge
10-30-09, 9:53 am
Arm day looks solid.

Tron
10-31-09, 7:13 pm
Leg Press - 1plt/10, 2plts/20, 3plts/30, 4plts/40, 5plts/50

Squats - 135/8, 185/8, 225/12

Stiff legged Deads - 135/10, 185/10, 185/8

Lying Leg Curls - 115/10, 130/8, 145/8

Tron
10-31-09, 7:14 pm
Ka-BOOOM!

Was that my bicep blowing out? Sure felt like it...


Arm day looks solid.

Thanks bro... My favorite is the preacher machine/close-grip super... It's amazing. Definitely top notch.

Themostocles
11-02-09, 3:24 am
Im waiting for the squat/leg press superset!

wedge
11-02-09, 10:42 am
Im waiting for the squat/leg press superset!

My prediction....pain.

Tron
11-02-09, 5:42 pm
Im waiting for the squat/leg press superset!


My prediction....pain.

Oooo, now I know what I'm gonna toss in there on Thursday or Friday.

My prediction... Inability to walk on Saturday.

Tron
11-02-09, 9:18 pm
Smith machine Incline bench - 115/10, 155/10, 195/8, 225/6

Flat DB Press - 90/8, 110/8, 120/6

Hammer Strength Flat Press - 180/10, 270/10, 360/6, 360/9

DB Flat Flyes - 45/10, 50/10, 55/10, 55/8

Wrists were wrapped due to sore wrists being sore after second set.

Themostocles
11-03-09, 1:39 am
Are you just counting plate weight on the SM presses? Or do you add in the bar? Im trying to figure out exactly how impressed I am lol

Tron
11-03-09, 11:58 pm
Are you just counting plate weight on the SM presses? Or do you add in the bar? Im trying to figure out exactly how impressed I am lol

Obviously you won't be that impressed, haha... I hate doing them in the first place. The machine at the gym doesn't feel ergonomic so my elbows always hurt after I'm done. Regardless I added about 15 pounds onto it. That's what the one I'm used to is back at home.

Tron
11-04-09, 12:02 am
Deads - 135/10, 225/10, Straps Added 315/5, Belt Added 405/1, 455/almost... Was afraid form was deteriorating

Hammer Strength Row - 90/8, 225/8, 315/8

Rev Grip Pulldowns - 160/8, 180/8, Strapped 200/8

One Arm DB Rows - Strapped 100/8, 120/8, 120/8

Pullups - 11 Failure

Themostocles
11-04-09, 1:30 am
Just make sure its 455 completely next time lol. Great work Tron

Tron
11-04-09, 5:13 pm
Hammer Strength - 90/10, 140/10, 180/10, 230/8

DB Shoulder Press - 60/8, 70/8, 80/8

Side Cable Delt Raise - 10/10

Strapped DB Shoulder Shrugs - 100/10, 120/10, 120/10

Tron
11-04-09, 5:14 pm
Just make sure its 455 completely next time lol. Great work Tron

Haha, you have no idea how pissed I was when I had to put it down... Oh well, guess it's better than walking like some hunchback.

Themostocles
11-05-09, 3:16 am
Ya, lets not blow that back out... Nice delt work

wedge
11-05-09, 9:43 am
455 is yours next workout bro. Go take it.

Tron
11-05-09, 8:58 pm
Straight Bar Curl - 60/12, 70/10, 80/10, 100/8
Angled Pressdowns - 50/12, 65/10, 80/10, 95/8

Alt. DB Curls - 40/12, 50/10, 55/8
Machine CGBP - 175/12, 190/10, 220/10

Preacher Conc. Curls - 30/10, 35/10, 35/8
DB Kickbacks - 30/10, 35/10, 35/10

Preacher Machine Curls - 70/12, 70/12, 70/12, 70/12, 60/12, 60/12, 60/12

Overhead One Arm Rope Extensions - 20/12, 30/12, 30/12, 30/12, 30/12, 30/12, 30/12

Tron
11-05-09, 8:59 pm
Ya, lets not blow that back out... Nice delt work

Simple yet good... Somebody stole the cables from me though midway through that exercise... Blast!


455 is yours next workout bro. Go take it.

Ain't nothing to it but to do it.

Themostocles
11-06-09, 2:16 am
HUge gun show bro

Tron
11-09-09, 8:16 pm
Incline Flyes - 40/12, 55/10, 60/10, 70/10

Flat Bench - 135/12, 225/10, 245/9, 255/6

Hammer Strength Incline - 180/10, 270/6, 270/3

Cable Crosses - 30/12, 30/12, 25/12, 25/12, 30/12

Tron
11-09-09, 8:17 pm
HUge gun show bro

Thanks, my friend.

Themostocles
11-10-09, 1:55 am
Damn you are getting strong on that bench! Nice repping

Tron
11-10-09, 4:28 pm
Damn you are getting strong on that bench! Nice repping

Thanks, T. I think the key for me is to do less actual flat benching and to get more quality reps in the DBs. If I do that I think my body responds better and I come back stronger.

wedge
11-10-09, 4:29 pm
Thanks, T. I think the key for me is to do less actual flat benching and to get more quality reps in the DBs. If I do that I think my body responds better and I come back stronger.

Always good to switch it up.

Tron
11-10-09, 10:41 pm
Pullups - 10, 8, 8, 8

BB Bent Rows - 135/12, 185/8, 225/8, 275/5

Hammer Strength Underhand Row - 80/10, 100/10, 120/8

Cable Lat Pullovers - 60/10, 70/10, 70/10, 70/10
Seated Row - Underhand Grip 120/8, 180/8, Neutral Grip 180/8, 200/8

Calf Raises - 90/16, 135/16, 135/16, 115/16, 115/6
Hyperextensions - 15, 15, 15, 15, 15

Tron
11-10-09, 10:41 pm
Always good to switch it up.

Agreed.

Themostocles
11-11-09, 1:50 am
Thanks, T. I think the key for me is to do less actual flat benching and to get more quality reps in the DBs. If I do that I think my body responds better and I come back stronger.

What are your goals? Strength? Muscle mass? General?

Tron
11-12-09, 12:19 am
What are your goals? Strength? Muscle mass? General?

As of right now they are definitely strength... It's more of a powerbuilding philosophy, but I wanna end up with at least a 1300-1400 RAW total when I'm done... after that, who knows what I'll switch to.

Tron
11-12-09, 11:50 pm
Squats - 135/10, 185/10, 225/8, 275/6, 225/10

Leg Press - 450/15, 540/12, 720/8, 810/7

Leg Extensions - 100/12, 100/12, 100/12, 100/12, 100/12, 100/12, 100/12

DB Stiff Legged Deads - 60/10, 70/8, 80/8, 60/8

Felt good... didn't wanna go too heavy because everything is finally starting to heal. Didn't wanna back it off.

Themostocles
11-13-09, 1:41 am
Good deal. How is the ankle feeling?

wedge
11-13-09, 10:23 am
Squats - 135/10, 185/10, 225/8, 275/6, 225/10

Leg Press - 450/15, 540/12, 720/8, 810/7

Leg Extensions - 100/12, 100/12, 100/12, 100/12, 100/12, 100/12, 100/12

DB Stiff Legged Deads - 60/10, 70/8, 80/8, 60/8

Felt good... didn't wanna go too heavy because everything is finally starting to heal. Didn't wanna back it off.

Nice looking leg day. You have all the big ones in there.

Tron
11-16-09, 12:55 am
Good deal. How is the ankle feeling?

Ankle felt great... Thigh felt great... I'd say this week it's probably gonna be heavy for the first time in a while.


Nice looking leg day. You have all the big ones in there.

And I wouldn't have it any other way.

Tron
11-16-09, 9:20 pm
Incline DB Press - 70/10, 80/10, 110/8, 110/6

Hammer Strength Decline - 180/12, 270/12, 320/10

Flat DB Press - 80/10, 100/8, 100/6

Dips - 45/12, 45/12, bw/12, bw/12

Themostocles
11-17-09, 1:21 am
Those pressing muscles have got to be toast!

Tron
11-17-09, 8:50 pm
Neutral Grip Pullups - 12, 10, 10, 10

Deads - 135/6, 225/6, Straps 315/3, Belt 405/1, 455/1

Underhand Pulldowns - 140/10, 180/10, 200/8

Rope Pulldowns - 120/10, 140/8, 160/8

Wide Pulldown Hammer Strength - 80/10, 90/10, 60/12

Cable Pullovers - 50/12, 50/12, 50/12, 50/12, 50/12, 50/12, 50/12

Tron
11-17-09, 8:50 pm
Those pressing muscles have got to be toast!

They were definitely fried, bro....

Themostocles
11-18-09, 1:48 am
They were definitely fried, bro....

And now that back is! And way to destroy those deads! Did I see that you were having a birthday?

Tron
11-19-09, 8:46 pm
Seated Alt Curls - 30/15, 45/10, 50/10, 55/8

Preacher Curls - 65/12, 85/10, Dumbbells 40/6, 35/8, Barbell 65/10

Barbell Curls - 80/8, 90/8, 100/6

Rope Pressdowns - 50/20, 57.5/12, 65/10, 50/15

Seated Overhead Angled Bar Cable Ext - 50/15, 65/12, 50/15

Angled Bar Pressdowns - 60/15, 75/15, 82.5/12, 95/10

Tron
11-19-09, 8:47 pm
And now that back is! And way to destroy those deads! Did I see that you were having a birthday?

Yes sir, it was Monday. I don't make too big a deal about it anymore, but it did take place. The more exciting thing to me was hitting that 455 on the deads. New PR baby.

Themostocles
11-20-09, 1:36 am
Still Happy Birthday man, and what a PR to give yourself! Solid arm destruction as well lol

Tron
11-24-09, 12:13 am
Squats - 135/8, 225/8, 275/6, 225/8

Bench Press - 135/8, 225/8, 245/6, 255/4

Hyperextensions - 20, 20

Pullovers don't remember what I did.

Seated Calf Raises - 80/20, 135/18, 180/12

Tron
11-24-09, 12:14 am
Still Happy Birthday man, and what a PR to give yourself! Solid arm destruction as well lol

Thanks bro for the b-day wishes. I was very excited for the PR... that's for sure.

Themostocles
11-24-09, 2:07 am
Hit alittle bit of everything today lol

Tron
11-30-09, 12:16 am
Hit alittle bit of everything today lol

That was the plan because I knew I'd be away from a comp and the gym until around today. Sadness, haha... but a good Turkey day! Need to get back in the gym to work off this restlessness, but at least I'm rested haha.

Themostocles
11-30-09, 12:20 am
LOL, I did the same thing brother, so I understand completely. Glad you had a great Thanksgiving

Tron
11-30-09, 8:46 pm
Incline BB Bench - 135/12, 185/10, 225/8, 235/8

Flat DB Bench - 80/12, 100/10, 120/4

Incline Flyes - 40/12, 55/12, 66/10, 70/8

Cable Crosses - 25/12, 30/12, 30/12, 35/8

Decline Hammer Strength - 180/12, 270/8, 270/8

Tron
11-30-09, 8:47 pm
LOL, I did the same thing brother, so I understand completely. Glad you had a great Thanksgiving

Thanks man... Glad you had a good one too!

wedge
11-30-09, 9:35 pm
Looking good in here. Deads look great.

Themostocles
12-01-09, 2:34 am
Damn, wish I oculd get the 120s up for one lol

Tron
12-01-09, 11:23 pm
Neutral Grip Pullups - 8, 8, 8

Rev Grip Bent Rows - 135/10, 185/8, 225/6, Strapped 225/10

Close Grip Pulldowns - 180/8, Strapped 200/8, 200/8

Overhand Deads - 135/10, 225/8, Strapped 315/7

Cable Lat Pullovers - 50/12, 60/12, 60/12, 60/12

Standing Bent Seated Row - 120/10, 140/10, 140/10

Tron
12-01-09, 11:24 pm
Looking good in here. Deads look great.

Thanks man... gotta love doing 'em.


Damn, wish I oculd get the 120s up for one lol

Haha, knowing you you'll get there in no time!

Themostocles
12-02-09, 2:25 am
Straps? WHat are those?

wedge
12-02-09, 9:02 am
Strong showings Tron.

Tron
12-06-09, 6:15 pm
Little off on the postings... been busy with projects and finals coming up.

Squats - 135/10, 185/10, 225/10, 275/8, 315/4

Leg Press - 450/20, 630/15, 810/10, 540/15

Stiff Legged Deads - 135/10, 135/10, 135/10, 155/10

Leg Ext - 60/12, 60/12, 60/12, 60/12, 60/12, 60/12, 60/12
Lying Leg Curls - 80/12, 80/12, 80/12, 80/12, 80/12, 80/12

V-Squat Calf Raises - 225/20, 275/20, 325/16, 325/16

Tron
12-06-09, 6:15 pm
Straps? WHat are those?

Stuff that pussies like me use.


Strong showings Tron.

Thanks, bro. Hope to keep it going.

Themostocles
12-07-09, 12:04 am
Do what you have to do bro

Tron
12-07-09, 8:05 pm
Flat BB Bench - 135/10, 225/10, 245/3, 275/4, 295/1

Incline BB - 135/10, 185/8, 225/6, 205/8

DB Incline - 80/10, 80/12, 80/8

Cable Crossovers - 25/12, 30/12, 25/12, 25/12, 25/12, 25/12, 20/12

Themostocles
12-08-09, 3:38 am
Definitely getting there with the bench! So whens school out?

Tron
12-08-09, 6:03 pm
Definitely getting there with the bench! So whens school out?

Evansville is weird... They start their finals this Thursday and we then get out next Wednesday (Or whenever your last final is). My last final is Wednesday at 6:00pm so I have the very last final possible... But luckily I only have two next week and they're my weakest classes so I get the most amount of time to study for those.

I'm definitely hurting after yesterday, haha... didn't wanna get up and finish my projects this morning.

Tron
12-08-09, 10:49 pm
Bent BB Rows - 135/12, 225/8, Strapped 245/8, 245/6

Wide-Grip Lat Pulldowns - 160/12, 200/8, 220/8, Strapped 240/6

One Arm DB Rows - 90/10, 120/8, 120/6

Hammer Strength Underhand Rows - 90/10, 100/10, 110/8

Bent Over Low Rope Lat Pulls - 75/12, 75/12, 75/12, 75/12, 75/12, 75/12, 75/12

Themostocles
12-09-09, 1:29 am
What style of BB row are you using? Ive been playing with different variations... Strong rowing though, need to get my weight up

Tron
12-09-09, 1:46 am
What style of BB row are you using? Ive been playing with different variations... Strong rowing though, need to get my weight up

It
was moderate width overhands today. My favorite are reverse grip though. Changing the hand distance should change the emphasis of what part of the back you're hitting, kinda like a pulldown.

Tron
12-10-09, 10:23 pm
Seated Military - 95/12, 135/10, 155/8, 185/6

Front Lat Raises - 30/10, 40/8, 35/10, 35/10

Upright Rows - 60/12, 80/10, 90/8, 100/8

Side Laterals - 20/10, 20/10, 20/10, 20/10, 20/10, 20/10, 20/10

Rear Delt Machine - 115/10, 115/10, 115/10, 115/10, 115/10, 115/10, 135/10

Shoulder Shrugs - 80/10, 120/10, 120/6

Tron
12-10-09, 10:29 pm
Front Smith Machine Squats - 65/12, 105/12, 155/6, 155/4 Knee was killing me.

Leg Extensions - Wrapped 100/10, 100/10, 100/10, 100/10, 100/10

Leg Press - 360/15, 630/12, 720/10, 720/10

DB Stiff Legs - 60/12, 80/10, 100/10, 120/6

Lying Leg Curls - 100/10, 100/10, 100/10
Seated Calf Raises - 90/10, 135/10, 180/10

V-Squat Calf Raises - 180/20, 270/20, 360/16, 360/16

Themostocles
12-11-09, 1:25 am
Great couple of days, hope the knee pain eases up. Cold weather always get me to aching

Tron
12-11-09, 8:55 am
Great couple of days, hope the knee pain eases up. Cold weather always get me to aching

That's all it really is. I've got bad knees, so anytime the weather gets too cold or I do too much running on it the tendons ache. It'll be fine next week.

Themostocles
12-14-09, 12:32 am
You wear knee sleeves at all? I find it helps keep them from aching so bad while lifting

Tron
12-14-09, 11:45 pm
DB Incline Bench - 45/12, 60/12, 80/10, 100/8, 100/8, 110/8

Hammer Strength Incline Machine - 90/12, 270/8, 320/6

DB Flat Press - 90/8, 100/8, 110/6

DB Incline Flyes - 45/10, 55/10, 70/10

Cable Crossovers - 25/12, 25/12, 25/12, 25/12, 25/12, 20/12, 20/12

Tron
12-14-09, 11:46 pm
You wear knee sleeves at all? I find it helps keep them from aching so bad while lifting

I have a support brace for it but I only use it when it hurts. I can't find a good sleeve that fits well... well for cheap that is haha.

Themostocles
12-15-09, 2:09 am
Whats your budget?

Tron
12-15-09, 10:07 am
Whats your budget?

Starving college student with a girlfriend... so not so much.

Themostocles
12-16-09, 2:22 am
Wow, slim to none then... Though you didnt have to say college, just girlfriend, would have assumed you were broke lol

Tron
12-17-09, 6:09 pm
Deads - 135/10, 225/8, Strapped and belt 315/6, 365/4, 365/3

Bent Over BB Rows - 135/12, 185/8, Strapped, wrist sore 185/8, 185/8

Rev Grip Pulldowns - 140/10, 140/10, 180/8, 180/8

Row Machine - 180/12, 270/10, 360/6

Wide-Grip Pulldowns - 160/12, 180/10, 200/6

FST Reverse Incline Bench Pulldowns - 65/12, 65/12, 65/12, 65/12, 65/12, 65/12, 65/12

Tron
12-17-09, 6:14 pm
Horizontal Leg Press - 1plt/10, 2plt/20, 3plt/30, 4plt/40, 5plt/25

Machine Hack Squat (Sled Unknown) - 50/15, 90/12, 140/12, 180/10, 230/6

Stiff Legged Deads - 135/12, 185/10, 205/8, 225/6

Fast Sets Leg Ext - 80/12, 80/12, 80/12, 80/12, 80/12, 80/12, 80/12
Fast Sets Seated L. Curl - 65/12, 65/12, 65/12, 65/12, 65/12, 65/12, 65/12

Standing Calf Raise Machine - 380/20, 440/20, 495/20, 495/20

Tron
12-17-09, 6:17 pm
Wow, slim to none then... Though you didnt have to say college, just girlfriend, would have assumed you were broke lol

Hahaha, so true on the gf thing... College is just insult to injury, haha...

Although today I wore long pants for the first exercise and it helped immensely on the knee joints.

Themostocles
12-18-09, 1:34 am
Nice wy to bomb the shit out of yourself, heavy deads and then leg day with STDL. You gotta be hurting

Tron
12-28-09, 12:25 am
Squats - 135/8, 225/8, 275/6, 315/5

Hack Squats (Sled 100) - 190/12, 280/8, 330/6

Seated Leg Curl - 90/12, 120/10, 135/10, 150/10

Calf Raise Machine - 495/20, 495/20, 495/20, 495/16

Themostocles
12-28-09, 2:29 am
Kicking leg session! How was Xmas?

Tron
01-05-10, 1:21 am
Flat BB Bench - 135/10, 185/8, 225/4, 245/4, 275/2

Incline Smith Machine - 105/10, 155/10, 195/5

Incline DB Press - 60/10, 80/8, 100/0

Straight Arm Pec Deck - 180/12, 180/12, 180/12, 180/12

Cable Crossovers - 20/12, 30/12, 30/12, 40/12, 40/12, 40/12, 40/12

Tron
01-05-10, 1:22 am
Kicking leg session! How was Xmas?

XMas was great... I kept up with the lifting... unfortunately not the posting. Oh well... I'm not the best at it haha... How was yours, bro?

Themostocles
01-05-10, 1:33 am
Filled with drama lol... thus is women...

Strong pressing bro

Tron
01-07-10, 12:10 am
Lat Pulldowns - 100/10, 140/10 160/10, 180/8, Strapped 200/6

TBAR Rows (Contraction Specific) - 45/12, 90/12, 115/12

Lat Pullovers cable - 110/12, 120/12, 120/12, 120/12

Incline Bench DB Rows - 60/10, 70/10, 80/8

FST Seated Row Machine Bent Rope 60/12, 60/12, 60/12, 60/12, 60/12, 60/12, 60/12

Themostocles
01-07-10, 12:20 am
How does the FST stuff feel? I keep seeing it pop up in different places

Tron
01-07-10, 12:50 am
DB Shoulder Press - 40/12, 45/12, 60/8, 70/8, 80/0

Arnold Presses - 40/8, 50/8

DB Shoulder Shrugs - 60/12, 80/12, 100/12, 120/10
Delt Raises - 20/10-10-10, 20/10-10-10

FST Rear Delt Machine - 120/12, 110/12, 110/12, 110/12, 110/12, 110/12, 110/12

Tron
01-07-10, 12:55 am
How does the FST stuff feel? I keep seeing it pop up in different places

Sure gets a burn in there... I only do it on the heavy days so it adds a change of place on the muscle... I'm a fan, so I'd recommend at least trying it.

Themostocles
01-07-10, 1:07 am
I might, on my deload weeks or something... its something to think about. Great delt work as well

wedge
01-07-10, 9:36 am
Some nice work in here. Good job repping out some 315 squats.

Tron
01-11-10, 7:14 pm
Flat BB - 135/10, 185/8, 225/6, 275/2, 315/1-1 forced, 315-225-135/1 forced-8-10

Flat DB - 80/8, 90/8, 90/8, 90/8

FST Cable Crosses - 25/12, 30/12, 30/12, 25/12, 20/12, 20/12, 20/12

DB Tri Press - 40/6, 35/8, 35/8, 35/8

Rope Extensions - 50/10, 57.5/10, 75/8, 75/8

Tron
01-11-10, 8:13 pm
I might, on my deload weeks or something... its something to think about. Great delt work as well

Thanks man


Some nice work in here. Good job repping out some 315 squats.

Thanks, bro... hopefully better stuff to come!

nck219
01-11-10, 8:24 pm
Flat BB - 135/10, 185/8, 225/6, 275/2, 315/1-1 forced, 315-225-135/1 forced-8-10

Flat DB - 80/8, 90/8, 90/8, 90/8

FST Cable Crosses - 25/12, 30/12, 30/12, 25/12, 20/12, 20/12, 20/12

DB Tri Press - 40/6, 35/8, 35/8, 35/8

Rope Extensions - 50/10, 57.5/10, 75/8, 75/8


Nice work on the chest/tris tonight bro...We killed it.

Tron
01-11-10, 9:25 pm
Nice work on the chest/tris tonight bro...We killed it.

Talk bout an understatement. We gotta do work for the next two months with the Arnold coming up. Gonna make sure that I belong and push you harder, Richard.

Themostocles
01-12-10, 12:21 am
You going to the arnold?

Tron
01-12-10, 12:24 pm
Yessir... we hope to roll in there that Thursday.

Tron
01-12-10, 9:22 pm
Deads - 135/8, 225/5, 315/2, 405/1, 455/0, 405/2

underhand wide grip pulldowns - 140/10, 180/10, 220/8

t-bar rows - 135/8, 180/8, 225/6, 270/2

wide grip seated rows - 120/10, 160/10, 200/8, 200-160-120/8-8-8

pullups - 4

alt db curls - 40/8, 45/8, 55/8

straight bar curls - 75/8, 85/6, 65/10

concentration curls - 25/12, 25/12, 25/12

leg press calf raises - 240/16, 320/16, 400-400-400-280-120/22-8-8-12-12

Tron
01-15-10, 10:16 am
DB Presses - 45/12, 60/10, 80/8, 100/6, 90/8

Upright Rows - 95/12, 115/12, 125/10

Incline Rear Delt Raises - 30/12, 35/12, 35/12, 35/12

Side Delt Raises - 30/10, 30/10, 30/10, 30/10

BB Shrugs - 135/15, 225/12, 315/7, 225/12 BB's too slick to do 315 well

Tron
01-15-10, 1:16 pm
Leg Press - 2plt/8, 2plt/10, 2plt/20, 3plt/30, 4plt/40, 5plt/30

Squats - 185/10, 225/8, 275/6

DB Walking Lunges - 22.5/10, 25/10, 30/10

Stiff Legged Deads - 135/12, 185/6, 185/4

Seated Machine Calf Ext. - 190/12, 260/16, 330/16, 370/12

V-Squat Calf Raises - 180/20, 230/16, 270/16, 320/14

nck219
01-15-10, 3:54 pm
Nice work bro! Your gonna miss the "squat till you puke" shirt today man...

Tron
01-15-10, 5:36 pm
Nice work bro! Your gonna miss the "squat till you puke" shirt today man...

Now I'm really sad! What shirts with sayings didja get? Just that one?

Themostocles
01-17-10, 2:24 pm
Great couple of workouts! Ive got the "Im not here to talk" tank, unfortunately people love to come up and talk about it...

Tron
01-19-10, 3:41 pm
Great couple of workouts! Ive got the "Im not here to talk" tank, unfortunately people love to come up and talk about it...

Lmao. That's kinda ironic if you think bout it. I have a feeling this weekend universal will get an order....

Tron
01-20-10, 10:51 am
Bent Over Rows - 135/10, 185/10, 225/8, 275/6, 225/10

Rev Grip Pulldowns - 140/8, 220/8, 220/8

Rack Pulls - 225/10, 315/6, 405/1, 315/6 Done on a box. Box made stance way too narrow

Seated Rows - 160/8, 180/8, 180/8
Hammer Strength Row Machine -90/8, 80/8, 80/8

wedge
01-20-10, 12:39 pm
Nice past few workouts.
Since we're talking shirts, I just got one that says "Cardio sucks!"

Tron
01-20-10, 2:31 pm
Nice past few workouts.
Since we're talking shirts, I just got one that says "Cardio sucks!"

Legacy? I thought that one was pretty BA looking.

Tron
01-21-10, 5:02 pm
N. Grip Side Delt Raises - 25/10, 30/12, 35/12, 40/12

Seated Behind Head Press - 95/12, 135/10, 185/8, 185/6

Face Pulls (Seated Row Machine) - 85/12, 85/12, 85/12
Rear Delt Raises - 30/12, 25/12, 25/10

DB Shrugs - 80/12, 90/12, Strapped 100/10, 110/10

Tron
01-23-10, 11:02 am
Incline Bench - 135/10, 185/8, 225/8, 225/6

DB Flat - 80/10, 90/8 Shoulder feels tightened... Stopped presses with this.

Slow Rep Pec Deck - 85/12, 100/12, 100/10, 100/10

Cable Crossovers - 25/10, 25/10, 25/10, 25/10

Tron
01-23-10, 11:26 am
Was catching up so I did 2 today. Got new knee wraps so Nick and I went heavy on squats...

Squats - 135/8, 185/8, 225/6, 275/6, 315/4, 365/4, 315/10

Leg Press - 5plt/8, 7plt/8, 9plt/8

FST Leg Ext. - 100/12, 100/12, 100/12, 100/12, 100/12, 100/12, 100/12

DB Stiff LEgged Deads - 80/8, 90/8, 100/6

Lying Leg Curl - 110/10, 125/10, 140/8, 155/6

Seated Parallel Calf Raise Machine - 190/16, 265/20, 340/16, 390/14,

Tron
01-26-10, 7:29 pm
Nick's been sick for the last couple of days. He wanted to go lighter and we're gonna go really heavy the next few weeks so I thought it a good idea.

Incline BB - 135/10, 185/10, 225/8, 245/7

Incline Hammer Strength - 1plt/12, 2plt/10, 3plt/8

Flat DB Flyes - 40/10, 50/10, 60/10

Cable Crosses - 30/10, 30/10, 30/10

nck219
01-26-10, 9:03 pm
Oooh blame it on me, pussy... LoL

Tron
01-26-10, 10:39 pm
Oooh blame it on me, pussy... LoL

Hahaha it is what it is, Nina.

Tron
01-27-10, 5:39 pm
Pullups - 6, 8, 6

T-Bars - 135/12, 180/10, 205/6

BB Bent Rows - 135/12, 185/10, 225/10, 225/8

Hammer Strength Rev Grip Pulldowns - 1plt/10, 2plt/10, 2plt+25/8

Behind Head Wide Grip Pulldowns - 80/12, 120/10, 120/10, 120/10

Alt DB Curls - 35/10, 40/8, 45/8

Preacher Machine - 120/10, 160/8, 140/9, 110/10

Tron
01-29-10, 12:38 pm
Light Deloadesque... BBAll game after this...
Light Warmups

Leg Press - 500/10, 500/10, 500/10

Leg Ext. - 110/10, 110/10, 110/10, 110/10

Lying Leg Curls - 90/10, 90/10, 90/10, 90/10

wedge
01-29-10, 4:52 pm
Legacy? I thought that one was pretty BA looking.

Yeah. I'm earning it with my daily 90 minute rides to nowhere on my bike.
Numbers looking good. Feeling stronger?

Tron
02-01-10, 6:45 pm
Flat Bench - 135/10, 185/8, 225/5, 275/2, 315/1-1 forced, 275/3-2 forced

Incline DB Press - 70/10, 90/8, 110/6

Incline Hammer Strength - 90/12, 180/8, 270/6, 220-180-90/6-4-6

Flat DB Flyes - 50/10, 50/10, 50/10

CGBP - 135/8, 185/8, 185/6

Angled Bar Pressdown - 60/10, 67.5/10, 75/10, 82.5/10

Tron
02-01-10, 6:48 pm
Yeah. I'm earning it with my daily 90 minute rides to nowhere on my bike.
Numbers looking good. Feeling stronger?

Damn, I'd say that earned it. 90 minutes is ridiculous.

Feeling a lot stronger... Interested to see if I can keep this climb going.