View Full Version : I Will Touch The Sun Or I Will Die Trying.
There's no promise of safety with these secondhand wings
But I'm willing to find out what impossible means.
I'll climb through the heavens on feathers and dreams
'Cause the melting point of wax means nothing to me.
And with that I start this... this log is going to be mainly just training sessions... very little of others... I'll add what I'm trying supp wise possibly... haven't thought that far ahead... This is going to be hell... and I'm going to love it.
First chest day of the new routine...
Bench - 135/10, 225/1, 245/1, 255/1, 265/0 (Disappointing...)
Incline DB Bench - 75/8, 75/8, 75/8, 75/8
Incline Flyes - 40/8, 40/8, 35/8, 35/8
Hi Cable Crossovers - 50/8, 45/8, 45/8, 40/8
Lo Cable Crossovers - 30/8, 30/8, 30/8, 25/8
Pushups - 15, 15, 10, 10
Done in 40 minutes....
nice workout bro. Aint nothin to it but to do it! When you headin back to the 'ville? I drove by UE today and saw the little asians out in full force lol walkin the streets.
Mcdiesel14
08-25-08, 10:31 pm
Yeah you better hit me up when you come to louisville could use someone to train with. Good workout man.
risefromtheashes
08-26-08, 12:17 am
good workout today. I am definitely sore, but can't wait till wed. to kick it up a notch again.
nice workout bro. Aint nothin to it but to do it! When you headin back to the 'ville? I drove by UE today and saw the little asians out in full force lol walkin the streets.
I actually got down here Sunday... My how the asians and middle easterners always take over this campus... I should be heading over to Nitro at about 1 to get a membership... That way I can lift on Tues and Thurs over there. Unfortunately you guys will be working then, so I'll have to come in later some time.
Yeah you better hit me up when you come to louisville could use someone to train with. Good workout man.
Louisville isn't a bad trip. I will definitely have to make it some Sat, bro.
good workout today. I am definitely sore, but can't wait till wed. to kick it up a notch again.
Tighten your belt... Wednesday is gonna suck for ya.
Back Day... UE's gym...
Pullups (Warmup) - 8
Lat Pulldowns - 14/8, 14/8, 14/6, 12/6
Seated Rows - 15 (Dunno exact weight... whole stack)/8, 15/8, 15/8, 15/6
Hyperextenstions - 25/8, 25/8, 25/8, 25/6
T-Bars - 160/8, 160/8, 160/8, 160/8
DB Pullovers - 65/8, 65/8, 65/8, 65/8
Had stars going when I did the T-Bars... first time that's ever happened...
Behind Back BB Shrugs (Warmup) - 135/10
Behind Back BB Shrugs (Strapped) - 245/8, 245/8, 245/8, 245/8
DB Shoulder Press - 75/8, 75/8, 65/8, 65/8
Rear Delt Raises - 15/8 (First Set)
Delt Raises - 15/8-8-8, 15/8-8-8
good workout man. I like that you emphasize the rear delts. Most people dont hit them hard enough...A man looks stupid with only half a shoulder, eh? When are you gonna sign up over at Nitro? My fiance started workin a couple days a week again over there. Oh by the way I finally started a log on here, the links in my sig. Feel free to chime in and call me a bitch lol...
Basketball for an hour and a half at 3....
Arms at 8...
Alt. Hammer Curls (Warmup) - 20/10
Overhead DB Ext. (Warmup) - 20/10
Preacher Curls - 90/8, 90/8
Close Grip Preacher - 165/8
Skulls (Second Preacher Set - 25/8
Alt. Hammer Curls - 35/8, 35/8, 35/8, 35/8, 35/8
Skulls - 30/8, 30/8, 30/8, 30/8, 30/8
Cable Crossovers - 50/8, 50/8, 50/8, 50/8
Rope Pressdowns - 120/8, 120/8, 120/8, 120/8
Rev Grip Cable W. Curls - 70/10
Cable Wrist Curls - 140/10
Done in 45....
Chest
Bench 225/5, 225/5, 225/5, 245/3, 245/2
Incline DB Press - 75/8, 75/8, 75/8, 75/8
Incline Pec Flye - 40/8, 40/6, 35/8, 35/8
Hi Cable Crossovers - 50/8, 45/8, 45/8, 45/8
Lo Cable Crossovers - 20/8, 20/8, 20/8, 20/8
Done in 50...
Negatives in Italics and bold
risefromtheashes
09-02-08, 8:16 am
Chest
Bench 225/5, 225/5, 225/5, 245/3, 245/2
Incline DB Press - 75/8, 75/8, 75/8, 75/8
Incline Pec Flye - 40/8, 40/6, 35/8, 35/8
Hi Cable Crossovers - 50/8, 45/8, 45/8, 45/8
Lo Cable Crossovers - 20/8, 20/8, 20/8, 20/8
Done in 50...
Negatives in Italics and bold
No, pushups in between Hi and Lo CC today. You only do that cycle thing every once in a while or was it b/c you were alternating that machine with another.
No, pushups in between Hi and Lo CC today. You only do that cycle thing every once in a while or was it b/c you were alternating that machine with another.
I didn't do it cause I went heavier on chest this week than normal. It'll come in there by either next week or the week after...
Back Day
Deadlifts - 135/8, 225/6, 295/1
Knee felt bad; Didn't wanna risk it
Lat Pulldowns - 14/8, 14/8, 14/6, 13/8 Assume each plate is ten pounds
Seated Rows - 15/8, 15/8, 15/8, 15/8 Assume each plate is ten pounds
Hyper Extensions - 25/8, 25/8, 25/8, 25/8
Bent Over R. Grip Rows - 155/8, 160/8, 160/8, 160/8
DB Pullovers - 70/8, 70/8, 70/8, 70/8
Pullups - 8, 6
Cable Crossovers - 15/5, 15/6
55 Minutes...
nice back workout man. Looks like those deads are startin to get up there!
nice back workout man. Looks like those deads are startin to get up there!
I was doing 295 for reps of 6 earlier... It's just a shame that my knee is starting to mess with me... Still gotta long way to go to catch you, big guy.
Shoulders
Front BB Shrugs - 135/8, 225/8, 245/8
Front BB Shrugs Strapped - 295/10, 295/10, 295/10, 295/10
Upright Rows - 105/8, 105/8, 105/8, 105/8
Rear Delt Raises - 20/10, 20/10, 20/10, 20/10
Lat/Front Delt Raises - 15/8, 15/8
Cable Rear Delt Raise - 10/8, 10/6
Done in 40....
Squats Warmup - 135/8
Squats - 165/20, 165/14, 165/10
Standing Calf Raises - 12/16
Seated Calf Raises (Put Plates on Legs - 135/20, 135/20, 135/20
Standing Calf Raises - 180/20, 180/20, 180/20
Knee felt bad... had to stop the squats... Started hurting on second set...
EX Bar Curl - 85/8, 85/8, 85/8, 85/8
Overhead DB Extensions - 75/8, 75/8, 75/8, 75/8
Rope Curls - 100/8, 110/8, 110/8, 110/8
Rope Pressdowns - 120/8, 130/8, 130/8, 130/8
Rev Grip EZ Bar Curls - 75/10, 75/10, 75/10
EZ Bar Wrist Curls - 75/12, 75/10, 75/10
35 minutes.
Yo gavin, hows the bulk treatin' ya bro? Whats the diet look like?
Yo gavin, hows the bulk treatin' ya bro? Whats the diet look like?
The diet is pretty dirty... I'm not gonna even sugar coat that at all, haha. As long as I get in plenty of protein, I don't care what else goes with it. After all the cardio I have been doing lately with basketball games it hasn't been hurting at all. So if I stop that I'll have to change that up. I still get plenty of clean foods like white rice, eggs, meats, and oats. The stack is like this:
Pak
Pump
Test
Whey
MSM
Flax Seed
Milk Thistle
I'm pulling in well around 200 grams of protein a day if I am eating what I need. It happens.
The diet is pretty dirty... I'm not gonna even sugar coat that at all, haha. As long as I get in plenty of protein, I don't care what else goes with it. After all the cardio I have been doing lately with basketball games it hasn't been hurting at all. So if I stop that I'll have to change that up. I still get plenty of clean foods like white rice, eggs, meats, and oats. The stack is like this:
Pak
Pump
Test
Whey
MSM
Flax Seed
Milk Thistle
I'm pulling in well around 200 grams of protein a day if I am eating what I need. It happens. Thats kinda how I am with my bulks...I pretty much just count the protein, and make sure i get a minimum number of carbs in. You could prolly even up the protein even more. I noticed a biiig difference in strength and size gains when I went from eatin 200ish(1gram/lb of bw) to like 300-350. Some days even higher, up to 2grams/lb. How long have you been takin' the Test? How are you likin' it so far?
Thats kinda how I am with my bulks...I pretty much just count the protein, and make sure i get a minimum number of carbs in. You could prolly even up the protein even more. I noticed a biiig difference in strength and size gains when I went from eatin 200ish(1gram/lb of bw) to like 300-350. Some days even higher, up to 2grams/lb. How long have you been takin' the Test? How are you likin' it so far?
That's exactly how I like to do it. I'll probably shove as much protein down as I can, haha.
Test is good (As figured). I'm still getting tired at the end due to all the super sets, it's just not as much as before. I can lift more at the beginning than I could before taking it, so I think it's doing its job. Pretty pleased with it.
Bench Warmup 135/10
Bench 225/5, 225/5, 225/5, 225/3+2 Forced
Incline DB Press - 75/8, 75/8, 75/6, 70/8
Incline DB Flyes - 35/8, 35/8, 35/8, 35/4
Hi Cable Crosses - 50/8, 50/6, 45/8
Lo Cable Crosses - 30/8, 30/8, 30/8 (Last rep was ugly)
Pushups - 15, 10
Done in 45...
Scrapped Deads... Knees can't handle them with Intramurals... Soccer is brutal to them.
Pullups Warmup 3
Lat Pulldowns - 14/8, 14/8, 14/8, 14/8
Seated Rows - 15/8, 15/8, 15/8, 15/8
Hyper Extensions - 25/8, 25/8, 25/8, 25/8
T-Bar Rows - 160/8, 160/8, 160/8, 160/8
DB Pullovers - 75/8, 75/8, 75/8, 75/8
Pullups - 10, 8
Done in 45...
DB Shrugs - 80/10, 80/10
BB Shrugs strapped - 275/8, 275/8, 275/8, 275/8
Lat Delt Raises - 20/10, 20/10, 20/10, 20/10
Front Delt Raises - 20/10, 20/10, 20/10, 20/10
Rear Delt Raises - 20/10, 20/10, 20/10, 20/10
EZ Bar Upright Rows - 75/8, 85/8, 105/8, 105/8
risefromtheashes
09-11-08, 8:16 am
DB Shrugs - 80/10, 80/10
BB Shrugs strapped - 275/8, 275/8, 275/8, 275/8
Lat Delt Raises - 20/10, 20/10, 20/10, 20/10
Front Delt Raises - 20/10, 20/10, 20/10, 20/10
Rear Delt Raises - 20/10, 20/10, 20/10, 20/10
EZ Bar Upright Rows - 75/8, 85/8, 105/8, 105/8
EZ Bar??? I thought you told me to use the bench bar?
EZ Bar??? I thought you told me to use the bench bar?
The EZ Bar was available at the time. The Bench Bar is heavier and works on you maintaining the bar's balanced... The EZ Bar is much easier... but that's why me and Nordyke were having a low level pissing contest while being tired.
Couldn't do legs yesterday because my knees hurt. Whatcha gonna do?
Standing Barbell Curls - 85/8, 85/8, 85/8, 85/8
Straight Bar Pressdown - 140/8, 150/8, 150/8, 150/8
Hammer Curls - 35/8, 35/8, 35/8, 35/8
Angled Bar Pressdown - 150/8, 150/8, 150/8, 150/8
Rope Cable Curls - 120/8, 110/8, 110/8, 110/8
Rope Pressdown - 140/8, 130/8, 130/8, 130/8
Done in 25 due to time constraints.
Lol i swapped arms and legs this week too...Today was fuckin' miserable outside. Nice arm session bro. Im training legs in the AM at Nitro, if you wanna join. The owners are outta town and Ashleys working the whole time, so i can get you in free lol.
Lol i swapped arms and legs this week too...Today was fuckin' miserable outside. Nice arm session bro. Im training legs in the AM at Nitro, if you wanna join. The owners are outta town and Ashleys working the whole time, so i can get you in free lol.
Man! I missed it! I didn't see this til right now. I probably wouldn't have been doing too well on legs cause Basketball killed mine. Over extended the right one haha.... Bad idea. I'll check your thread to see how it was... if you post it that is, ha.
Big day of class and couldn't type until now...
Decline DB Press - 35/8 (Warmup), 80/8, 80/8, 80/8, 80/8
Incline Flyes - 35/8, 35/8, 35/8, 35/8
Hi Cable Crosses - 50/8, 50/8, 50/8, 45/8
Lo Cable Crosses - 30/8, 30/8, 30/8, 30/8
Dips 8, 8
Pushups 10, 5
Pullups (Warmup) - 5
Lat Pulldowns - 14/8, 14/8, 14/8, 14/8
Seated Rows - 15/8, 15/8, 15/8, 15/8
Hyperextensions - 35/8, 35/8, 35/8, 35/8
T-Bars - 160/8, 160/8, 160/8, 160/8
DB Pullovers - 75/8, 75/8, 75/8, 75/8
Bent Over Rev Grip Rows - 160/8, 160/8, 160/8, 160/8
Good Mornings - 45/8, 45/8, 45/8, 45/8
One hour on the dot...
Pullups (Warmup) - 5
Lat Pulldowns - 14/8, 14/8, 14/8, 14/8
Seated Rows - 15/8, 15/8, 15/8, 15/8
Hyperextensions - 35/8, 35/8, 35/8, 35/8
T-Bars - 160/8, 160/8, 160/8, 160/8
DB Pullovers - 75/8, 75/8, 75/8, 75/8
Bent Over Rev Grip Rows - 160/8, 160/8, 160/8, 160/8
Good Mornings - 45/8, 45/8, 45/8, 45/8
One hour on the dot...
Nice workout bro. Howd the bent over rows at the end treat ya?? They can be a mighty big bitch lol...
Nice workout bro. Howd the bent over rows at the end treat ya?? They can be a mighty big bitch lol...
Ironically my grip lasted. I was pleasantly surprised, haha. It was a definite long work out. Any plans for the ABC?
Shoulder Circles
Arnold Press - 45/8, 55/8, 55/8, 55/8
Delt Raises - 20/10-10-10, 20/10-10-10, 20/10-10-10, 20/10-10-10
Shrugs Drop sets - 80/14, 60/12, 40/14, 20/12 set one
80/25, 60/14, 40/12, 20/14 set two
Ironically my grip lasted. I was pleasantly surprised, haha. It was a definite long work out. Any plans for the ABC?
You know it doesnt matter to me lol. If we could get our coordinator to provide any input it would help speed the planning up. Im free this weekend and the next. I kno tattoopierced said he couldnt make it the weekend after next. You wanna hit up some legs this week?
Crowded... short day... Planning ABC now for Sat.
DB Flat Bench 40/10 (Warmup), 80/8, 80/8, 80/8, 80/8
Chest Dips - 10, 10
Pushups - 20, 15
Incline Bench 135/8, 135/8, 135/8, 135/8
BackRowBack
09-22-08, 10:49 pm
Pak
Pump
Test
Whey
MSM
Flax Seed
Milk Thistle
Nice Journey so far dude. Looks like you are making some steady progress. Just wanted to say though that I've read that you aren't supposed to take milk thistle at the same time as hormone-affecting supplements. Maybe they mean shit like birth-control or real Test, but just thought I'd pass that along. Keep up the good work!
Nice Journey so far dude. Looks like you are making some steady progress. Just wanted to say though that I've read that you aren't supposed to take milk thistle at the same time as hormone-affecting supplements. Maybe they mean shit like birth-control or real Test, but just thought I'd pass that along. Keep up the good work!
I do believe it's because you'll probably lose some of the potency of the Test Booster due to the liver cleaning out the hormones... You're probably right on that, but then again as I've read and agreed with I would much rather have a healthy liver than do damage (Not taking a chance... doubt anything will happen Universal) to my body. Hope that makes sense. If you wanna discuss it send me a PM, bro. Good add in!
I do believe it's because you'll probably lose some of the potency of the Test Booster due to the liver cleaning out the hormones... You're probably right on that, but then again as I've read and agreed with I would much rather have a healthy liver than do damage (Not taking a chance... doubt anything will happen Universal) to my body. Hope that makes sense. If you wanna discuss it send me a PM, bro. Good add in!
Milk thistle is in pretty much every liver protection type supplement which is advised to take with an oral test booster or PH's. Some might say its overkill to take it with Animal Test since its legal, and not a PH. But who doesnt want a healthy liver, eh? LoL. I know of many people that take something of the sort year round for liver protection, no matter what supplements they are using.
Milk thistle is in pretty much every liver protection type supplement which is advised to take with an oral test booster or PH's. Some might say its overkill to take it with Animal Test since its legal, and not a PH. But who doesnt want a healthy liver, eh? LoL. I know of many people that take something of the sort year round for liver protection, no matter what supplements they are using.
Better wordsmith than me, Nick...
Exercise science class warmed up whole body
Lat Pulldowns - 15/8, 15/8, 15/4, 13/6
Seated Row (Wide Grip) - 15/8, 15/8, 15/8, 15/6
Bent Over Rows - 170/8, 170/8, 170/8, 170/8
DB Pullovers - 75/8, 75/8, 75/8, 75/8
Good Mornings - 65/8, 65/8, 65/8
Pullups - 10, 8
Cable Wrist Curls - 150/15, 150/15, 150/15
Rev Grip Cable Wrist Curls - 90/12, 90/12, 90/12
Done in 40...
Better wordsmith than me, Nick...
I do what I can bro...lol What do you think about some arms for this weekend?
BB Shrugs Warmup - 135/8, 225/8
BB Shrugs Strapped - 295/8, 295/8, 295/8, 295/6
DB Shoulder Press - 60/8, 60/8
Delt Raises - 20/10-10-10, 20/8-8-8
Arnold Presses - 40/8, 40/8
Good light day... done in 40
I hope you dont plan on using your arms for anything in the next couple days...
I hope you dont plan on using your arms for anything in the next couple days...
Arms don't matter... Good day today, Nick. Can't complain at all with that.
Standing EZ Bar Curls - 90/8, 80/8, 90/6, 80/6
Rope Pressdown - 110/8, 120/8, 130/8, 140/8
Standing Alt. Curls - 25/20, 30/12, 35/10, 40/8
Close Grip Bench - 135/14, 165/12, 175/10, 185/10
Machine Preacher - 110/8, 120/8, 130/8, 140/8
DB Skull Crushers - 30/10, 35/8, 30/8, 30/8
Concentration Curls - 25/8, 25/8, 25/8
Cable Kickbacks - 30/8, 30/8, 30/8, 30/8
Leg Press Calf Raises - 280/20, 320/20, 360/25, 400/20, 400-320-230-120/20-10-14-10
Seated Calf Raises - 90/14, 135/13, 135/12
Great workout Gavin. You've put on a good amount of size since we saw you last! My biceps and forearms keep crampin' up...lol
Great workout Gavin. You've put on a good amount of size since we saw you last! My biceps and forearms keep crampin' up...lol
I'm making a run on you, haha! Like that'll happen. Tell ya what, this big volume days are helping a lot. Still a little guy, but I may be up there with ya some day when we're both 40 and old and decrepit.
Bench Press 135/10 (Warmup), 225/5, 225/5, 225/5, 225/5, 225/4 (Little rest to keep pace with Farris on last set)
Incline DB Press - 80/8, 80/8, 80/8
Incline DB Flyes - 35/8, 35/8, 35/8
Chest Dips - 10, 10, 10
Pushups - 15, 10, 8
45 Minutes
Close-Grip Neutral Grip Pullups Warmups - 6,
Close-Grip Neutral Grip Pullups - 10, 8
Seated Rows - 15/8, 15/8
Lat Pulldowns - 14/6, 14/7
Hyperextensions -35/8, 35/8
Rev Grip Bent Rows - 185/8, 185/8, 185/8, 185/8
DB Pullovers - 80/8, 80/8, 80/8, 80/8
Cable Lat Pressdown - 120/8, 120/8, 120/8
Good Mornings - 95/8, 95/8 Back Felt Little Tweaked lifting weight onto shoulders
Cable Side Delt Raise Warmup 10 reps each side
DB Shoulder Press - 80/8, 80/8, 80/8, 80/6
DB Shrugs - 80/20, 60/12, 40/10, 20/10
Quit lifting because knee tightened up... Have been limping until today
Hammer Curls Warmup - 15/10
Overhead DB Warmup - 15/10
Preacher Curls - 95/8, 95/8, 95/6
Closegrip Bench - 185/8, 185/8, 185/6
Hammer Curls - 35/8, 35/8, 35/8, 35/8
DB Skulls - 30/8, 30/8, 30/8, 30/8
Concentration Curls - 25/8, 25/8, 25/8, 25/8
DB Kickbacks - 25/8, 25/8, 25/8, 25/8
Changed for this week... Chest tomorrow...
Lat Pulldowns Warmup - 6/10
Lat Pulldowns - 15/8, 15/8, 15/8, 15/4
Hyperextensions - 45/10, 45/10, 45/8, 45/6
T-Bar Rows - 160/8, 160/8, 160/8, 160/8
Straight Bar Lat Pressdowns - 120/8, 120/8, 120/8, 120/8
Seated Rows - 15/8, 15/8, 15/8, 15/8
Pullups - 4, 4, 4, 4
Decline Bench - 135/10 (Warmup), 235/5, 235/5, 235/5, 235/5, 235/5
Flat Bench DB Press - 80/8, 80/8, 80/8, 80/8
Flat Bench DB Flyes - 40/8, 40/8, 40/8, 40/8
Bodyweight Dips - 15, 10, 10
Pushups - 15, 10, 10
Mcdiesel14
10-08-08, 9:50 am
Reading thru some of the workouts man looking good think i've put on more size than both of ya been lazy and eating alot think i'm up to 230lbs. from about 210lbs. Sucks but I should be back down in the next couple of weeks.
Reading thru some of the workouts man looking good think i've put on more size than both of ya been lazy and eating alot think i'm up to 230lbs. from about 210lbs. Sucks but I should be back down in the next couple of weeks.
I know you'll make it, Bryan... you've got the determination.
Front BB Shoulder Shrugs Warmup - 135/10, 225/10
Front BB Shoulder Shrugs - 305/8, 305/8, 305/8, 305/8
DB Shoulder Press - 70/8, 70/8, 70/8, 70/8
Rear Delt Flyes - 20/10, 20/10, 20/10, 20/10
Delt Raises - 20/10-10-10, 20/10-10-10
Mcdiesel14
10-09-08, 11:33 am
Good shoulder workout man I can't wait till mine, love shoulder workouts.
Hey Gavin, Nitro's oprn house is THIS weekend, the 18th. I thought that it was the following weekend but I was mistaken...You still think you can make it out?
Hey Gavin, Nitro's oprn house is THIS weekend, the 18th. I thought that it was the following weekend but I was mistaken...You still think you can make it out?
Hmm... I dunno now. I have a pretty busy weekend. It's my cousin's last race of the season for cross country and a bunch of people from Loogootee are coming down also. I'll see if I can make it over there, but no promises.
DB Incline Press Warmup - 20/10
DB Incline Press - 80/8, 80/8, 80/8 Shoulder felt tight... quit heavy after this set.
Incline Flyes - 40/8, 40/8, 40/8
Bodyweight dips - 15, 15, 12
Pushups - 15, 10, 8
Pullups Warmup - 6
Lat Pulldowns - 15/8, 15/8, 15/8, 15/6
Seated Rows - 15/8, 15/8, 15/8, 15/6
Hyperextensions - 25/10, 25/10, 25/10, 25/8
Rev Grip Bent Rows - 175/8, 175/8, 175/8, 175/8
Lat Pressdowns - 120/8, 120/8, 120/8, 120/8
Hack Squats - sled/10, 50/16, 90/12, 140/8
Leg Extensions - 200/16, 200/14, 200/14, 180/14
Leg Curls - 140/16, 150/16, 150/16, 150/10
Stiff Legged Deadlifts - 115/16, 115/14
Jump Squats - 20/6, 20/6
Warmup Pullups - 6
Lat Pulldowns - 15/8, 15/8, 15/8, 15/8
Seated Rows - 15/8, 15/8, 15/8, 15/8
Hyperextensions - 45/8, 45/8, 45/8, 45/6
Bent Over Rev. Grip Rows - 175/8, 175/8, 175/8, 175/8
DB Pullovers - 80/8, 80/8, 80/8, 80/8
Pullups - 8, 8, 8
DB Incline Chest Press Warmup - 40/10
DB Incline Chest Press - 80/8, 80/8, 80/8, 80/8
DB Incline Flyes - 40/8, 40/8, 40/8, 40/8
Hi Cable Crossover - 50/8, 50/8, 50/8, 50/8
Lo Cable Crossover - 30/8, 30/8, 30/8, 30/8
Dips - 8, 8, 6
Pushups - 10, 10, 8
Hammer Curls Warmup - 15/10
Overhead DB Press Warmup - 15/10
Preacher Curl - 95/8, 95/8, 95/8, 95/6
Close-Grip Bench - 185/8, 185/8, 185/6, 185/4
Standing BB Culrs - 75/8, 75/8, 75/8, 75/8
DB Skulls - 30/8, 30/8, 30/8, 30/8
Cable Crossovers - 45/8, 45/8, 45/8, 45/8
Rope Pressdowns - 130/8, 130/8, 130/8, 130/8
Cable Wrist Curls - 150/12, 150/12, 150/12
Rev Grip W. Curls - 90/12, 90/12, 90/12
50 Min.
Hack Squats - Sled/10, 50/20, 90/16, 140/12
Leg Press Not counting Sled - 400/20, 490/16, 540/12
Leg Curls - 150/10, 150/10, 150/10
Stiff Leg Deads - 115/10, 115/10
Leg Extensions - 140/8, 140/8
Calf Raises - 230/20, 230/20, 230/20
Could tell I was still sick...
Flat DB Warmup - 20/10
Flat BB Bench - 235/5, 235/4+1Forced, 235/2+2Forced
Incline DB Press - 80/8, 80/8, 80/6
Incline DB Flyes - 40/8, 40/8, 40/4
Hi Cable Crossovers - 50/8, 50/8, 50/8, 50/8
Lo Cable Flyes - 35/8, 35/8, 35/8, 35/8
Pullups - 6
Lat Pulldowns - 15/8, 15/8, 15/8, 15/6
Seated Rows - 15/8, 15/8, 15/8, 15/8
Hyperextensions - 45/10, 45/10, 45/10, 45/8
Rev Grip Bent Rows - 185/8, 185/8, 185/8, 185/8
DB Pullovers - 80/8, 80/8, 80/8, 80/8
Good Mornings - 45/8, 45/8
Upright Rows - 115/8, 115/8, 115/8, 115/8
Delt Raises - 25/10-10-10, 25/8-8-8, 25/8-4-8
Rear Delt Cable Flyes - 10/8, 10/8, 10/8, 10/8
Warmup Sets
Preacher Curls - 95/8, 95/8, 95/8, 95/6
Close-Grip Bench - 185/8, 185/8, 185/8, 185/6
Hammer Curls - 40/8, 40/8, 40/6, 40/6
DB Skulls - 30/8, 30/8, 30/8, 30/8
Rev Grip EZ Bars - 65/8, 65/8, 65/6, 65/6
BB Wrist Curls - 85/8, 65/8, 65/8, 65/8
Pullup Warmups - 6
Lat Pulldowns - 16/8, 16/6, 15/8
Seated Rows - 15/8, 15/8, 15/8
Hyperextensions - 45/8, 45/8, 45/8
Rev Grip Bent Rows - 185/8, 185/8, 185/8, 185/8
Hi Cable Lat Pressdowns - 130/8, 130/8, 130/8, 130/8
DB Pullovers - 80/8, 80/8, 80/8, 80/8
DB Bench Warmup - 40/10
DB Flat Bench Press - 80/10, 80/10, 80/10, 80/10
DB Flat Bench Flyes - 40/8, 40/8, 40/8, 40/8
Hi Cable Crossover - 60/8, 50/8, 50/8, 50/8
Lo Cable Crossover - 35/8, 35/8, 35/8, 35/8
Bodyweight Dips - 15, 15
Pushups - 10, 8
Ashley won her class at the KY muscle. There were 17 girls in her class and they all looked great...70 girls total for the figure division lol. She didnt win the overall but it was REALLY close. Obviously I thought she should have won, but pretty much everyone else did too. We wont know till later how she placed in the overall, because they only announced the winner. The score sheets are supposed to be up in a few days online. Either way she placed top 4 out of 70 girls lol so we were pretty damn happy...
Warmed Up with light weight
Hammer Curls - 40/8, 40/8, 40/8, 40/8
DB Skulls - 30/8, 30/8, 30/8, 30/8
Straight Bar Cable Curl - 110/8, 110/8, 110/8, 110/8
Straight Bar Pressdown - 150/8, 150/8, 150/8, 150/8
Light Squats for warmups
Squats - 175/20, 175/20, 175/20, 175/20
Leg Press - 550/12, 550/10
Leg Curls - 150/12, 150/12
Calf Raises - 230/20, 230/20, 230/20, 230/20
Bench Press Warmup - 135/8, 135/8
Flat Bench Press - 235/5, 235/5, 235/5, 235/5, 235/3+2 forced
Incline DB Press - 80/8, 80/6
Incline DB Flyes - 40/8, 40/6
Dips - 15, 8, 6, 6
Pushups - 6, 6, 6, 6
Hi Cable Crossovers - 35/8, 35/8
Lo Cable Crossovers - 20/8, 20/8
Lat Pulldowns - 16/8, 16/8, 16/6, 16/6
Seated Rows - 15/8, 15/8, 15/8, 15/8
Hyperextensions - 15, 15, 15, 15
Bent Over Rows - 185/8, 185/8, 185/8, 185/8
DB Pullovers - 80/8, 80/8, 80/8, 80/8
Pullups - 6
Had an interesting week last week being busy... I got pretty much the same splits but heavier weight on a couple of the compound exercises... Can't remember what I did for each but they were good days.
Light Warmup Sets
Bench Press - 245/5, 245/5, 245/5, 245/4, 245/2+forced
Dips - 15, 10
Pushups - 10, 8
Hi Cable Crosses - 45/8, 45/8, 45/8, 45/8
Low Cable Crosses - 25/8, 25/8, 25/8, 25/8
Hyperextensions - 45/10, 45/10, 45/10, 45/10
One Arm DB Rows - 75/8, 75/8, 75/8, 75/8
DB Pullovers - 80/8, 80/8, 80/8, 80/8
Lat Pressdowns - 130/8, 130/8, 130/8, 130/8
Nice work on the bench, Gavin. Looks like the numbers goin up!
Nice work on the bench, Gavin. Looks like the numbers goin up!
Ironically it took forever for them to start going back up after that cut this summer... That wasn't cool at all, haha. Thanks for the encouragement again. Do we have any solid dates for this month?
Shrugs Warmup
BB Strapped Front Shrugs - 300/8, 300/8, 300/8, 300/8
Delt Raises - 20/10, 20/10, 20/10
Upright Rows - 115/8, 115/8, 115/8, 115/8
Squat Warmup
Squats - 195/10, 195/12, 195/12, 195/10
Let Press - 550/20, 550/20, 550/20, 550/20
Lying Leg Curls - 150/14, 150/14, 150/14, 150/14
Calf Raises - 250/20, 250/20, 250/20
Warmup
Bench - 245/5, 245/3
Incline DB - 80/8, 80/8
Incline Flyes - 40/8, 40/8
Light Day
Light Warmup
Hyperextensions - 15, 15, 15, 15
One Arm DB Rows - 75/8, 75/8, 75/8, 75/8
DB Pullovers - 80/8, 80/8, 80/8, 80/8
Bent Over Rows - 165/8, 165/8, 165/8, 165/8
Warmups
DB Shoulder Press - 75/8, 75/8, 75/8, 75/8
DB Rear Delt Flyes - 20/10, 20/10, 20/10, 20/10
Upright Rows - 115/8, 115/8, 115/8, 115/8
Light Warmups
Squats - 195/16, 195/16, 195/16, 195/16
Leg Extensions - 200/8, 200/8
Leg Curls - 150/10, 150/10
light warmups
Hammer Curls - 50/8, 50/8, 50/8, 50/8
DB Skulls - 40/8, 40/8, 40/8, 40/8
Low Cable Curls - 110/8, 110/8, 110/8, 110/8
Rope Pressdown - 130/8, 130/8, 130/8, 130/8
Warmups
Decline Bench - 255/5, 265/5, 265/5, 265/3+2 Forced
Flat DB Bench - 80/8, 80/8, 80/8, 80/8
Flat DB Flyes - 40/8, 40/8, 40/8, 40/8
Dips - 10, 10
Pushups - 6, 6
Light Warmups
Lat Pulldown - 170/8, 170/8, 170/8, 170/8
Seated Rows - 170/8, 160/6, 150/6, 150/4
TBar Rows - 180/8, 180/8, 180/8, 180/8
DB Pullovers - 85/8, 85/8, 85/8, 85/8
Hyperextensions - 15, 20, 15, 10
Upright Rows - 115/8
Rear Delt Flyes - 20/10
Delt Raises - 20/10-10-10, 20/10-10-10, 20/10-10-10
Worthless today...Squats - 195/16, 195/12Leg Press - 540/16, 540/12Stiff-Legged Deads - 115/12, 115/10Hammer Curls - 50/8, 50/8Skulls - 35/8, 35/8Cable Crossovers - 60/8, 60/8Rope Pressdown - 150/8, 150/8
Cable Wrist Curls - 150/12, 150/12
Rev. Cable Wrist Curls - 80/12, 80/12
Machine Standing Calf Raises - 495/20, 495/14
Seated Calf Raises - 120/12, 120/16
Sluggish this week and didn't record... Ain't that the way it goes....
Extra Long Warmup To Loosen Shoulder
Bench Press - 245/5 *Stopped... Shoulder felt bad. No pushing that.*
Pec Deck - 180/8, 180/8, 180/8, 180/8
Hi Cable Crossovers - 50/8, 60/6, 55/6, 50/8
Lo Cable Crossovers - 40/8, 50/6, 45/7, 40/8
Light Warmups
Lat Pulldowns - 170/8, 170/8, 170/6
Seated Rows - 150/8, 150/6, 140/4
T-Bar Rows - 225/8, 225/8, 225/8, 225/8
DB Pullovers - 85/8, 85/8, 85/8, 85/8
Hi Cable Lat Pressdown - 120/8, 130/8, 130/8, 130/8
Hyperextensions - 20, 20, 20, 15
Sore shoulder/food poisoning had me sidelined... start again on Monday. ABC Next Sat.
Bench - 135/10, 185/10, 245/5, 245/3+2 forced, 245/3 Negatives
Incline Flyes - 45/8, 45/8, 45/8, 45/8
Incline DB Bench - 60/8, 60/8, 60/8, 60/8
Hi Cable Crossover - 50/8, 50/6
Lo Cable Crossover - 35/8, 35/6
Pushups - 8, 6
Nice work bro. You ready for this weekend? What do ya plan on training?
Nice work bro. You ready for this weekend? What do ya plan on training?
I'll train whatever ya want to.... Doesn't matter to me.
Ive been trainin chest on saturdays here lately. Hows that sound?
Ive been trainin chest on saturdays here lately. Hows that sound?
I did it on Monday... I'll just take Friday off from arms and Legs will be Thursday... We'll be good to go. What time we scooting up there?
Light Warmups
Lat Pulldowns - 15/8, 15/8, 15/8
Seated Rows - 15/8, 15/8, 15/8
Hyperextensions - 20, 15, 10
Straight Bar Pressdowns - 130/8, 130/8, 130/8, 130/8
One Arm DB Rows - 80/8, 80/8
DB Pullovers - 80/8, 80/8
DB Incline Press - 30/12, 65/12, 80/10, 100/5, 90/8
Hammer Strength Incline Machine - 1 plate/12, 2 plate/10, 3 plate/4, 2 plate/6
Incline BB Bench - 135/10, 185/8, 205/4+1 forced
Pec Deck Machine - 100/12, 100/10, 80/10, 70/9, 60/12, 60/10
Alternating DB Curls - 20/12, 30/10, 40/6, 40/6
Bicep Curl Machine - 60/10, 70/8, 80/6, 90/4
EZ Bar Curls - 50/10, 70/6+1 cheat
Light Warmups
One Arm DB Rows - 80/8, 80/8, 80/8, 80/8
DB Pullovers - 80/8, 80/8, 80/8, 80/8
Rev Grip Bent Rows - 185/8, 185/8, 185/8, 185/8
Lat Pressdowns - 130/8, 130/8, 130/8, 130/8
Seated Rows - 15/8, 15/8, 15/8
Hyperextensions - 15, 15,15
Nice work on the back Gavin. But Im gettin damned sick of seein 80lbs on everything...lol Just messin with ya man...
Nice work on the back Gavin. But Im gettin damned sick of seein 80lbs on everything...lol Just messin with ya man...
Hahaha! That's just mean man... You know it's like working out at Curves or something... friggin' shatty university gym.
Light Warmup
DB Shoulder Presses - 75/6, 70/8, 70/8, 70/8
Upright Rows - 115/8, 115/8, 115/8, 115/8
Delt Raises - 20/10-10-10
Light Warmup
DB Shoulder Presses - 75/6, 70/8, 70/8, 70/8
Upright Rows - 115/8, 115/8, 115/8, 115/8
Delt Raises - 20/10-10-10
Nice and simple bro. Thats the way to do it.
Damn straight man... Heavy compounds with the lead... iso stuff for the burnout time...
Light Warmups
Preacher Curls - 85/8, 85/8, 85/8, 85/8
Close-Grip Bench - 185/8, 185/8, 185/8, 185/4
Hammer Curls - 50/8, 50/8, 50/8, 50/8
Angled Bar Pressdown - 150/8, 150/8, 150/8, 150/8
Rope Cable Curls - 120/8, 120/8, 120/8, 120/8
Rope Cable Pressdown - 130/8, 130/8, 130/8, 130/8
Squats - 135/8, 175/8, 195/20, 195/12, 195/12
Hack Squats - 150/16, 170/14, 190/12
Calf Raises - 250/20, 250/18, 250/10 *Cramped up...
Light Warmups
Bench Press - 135/10, 185/5, 245/5, 245/5, 245/5
Incline DB Flyes - 45/8, 45/8
Incline DB Presses - 65/8, 65/4
Bodyweight Dips - 12, 12, 12, 8
Light Warmups
T-Bar Rows - 225/8, 225/8, 225/8, 225/8
DB Pullovers - 80/8, 80/8, 80/8, 80/8
Lat Pressdowns - 130/8, 130/8, 130/8, 130/8
Upright Rows - 125/8, 125/8, 125/8, 125/8
Delt Raises - 25/10-10-10
Squats - 135/6, 175/6, 195/20, 195/20, 195/10, 215/10, 215/10, 215/6
Light Warmups
Alt DB Curls - 50/8, 45/8, 45/8, 45/8
Standing BB Curls - 85/8, 90/6, 95/5, 100/4, 95/4, 85/6, 65/8
Cable Crossovers - 60/8, 60/8, 60-50/4-4, 50/8
Close-Grip Bench - 185/8, 205/8, 210/8, 215/7
Angled Bar Pressdown - 150/10, 150/10, 150/10, 150/10
Rope Pressdowns - 130/8, 130/6, 130/6, 130-100-70-40/4-6-6-8
Cable Wrist Curls - 150/12, 150/10
Rev Cable W Curls - 90/12, 90/10
Calf Raises - 250/20, 250/16, 250/20
Bench - 135/8, 185/6 ,255/3+2 forced
Incline DB Press - 80/8, 80/8, 80/8, 80/8
Incline DB Flyes - 40/8, 40/8, 40/8, 40/8
Hi Cable Crossover - 50/8, 60/8, 60/8, 60/8
Lo Cable Crossover - 35/8, 40/8, 40/8, 40/8
Light Warmups
One Arm DB Rows - 80/8, 80/8, 80/8, 80/8
DB Pullovers - 80/8, 80/8, 80/8, 80/8
Seated Rows - 15/8, 15/8, 15/8, 15/8
Lat Pressdown - 130/8, 130/8, 130/8, 130/8
Incline Bench Rows - 45/12, 55/8, 60/8, 60/8
Puttin in some work here G! Lots of good workouts goin here...
Light Warmups
DB Shoulder Press - 70/8, 70/8, 70/8, 70/8
Upright Row - 120/8, 120/8, 120/8, 120/8
Cable Rear Delt Raise - 10/8, 10/8
Puttin in some work here G! Lots of good workouts goin here...
Thanks bro... I rolled my ankle and haven't haven't had the ability to really do much standing stuff... Kinda itching at me... How's your knee holding up? Still improving?
Light Warmups
Preacher Curls - 85/8, 85/8, 85/6
Close-Grip Bench - 205/8, 205/6, 205/5
Hammer Curls - 50/8, 50/8, 50/8
Angled Bar Pressdowns - 150/8, 150/8, 150/8
Rope Cable Curls - 120/8, 120/8, 120/8, 120/8
Rope Pressdown - 140/8, 140/8, 140/8, 140/8
Cable Wrist Curls - 150/12, 150/12
Rev Cable Wrist Curls - 90/12, 90/12
Bench Press - 135/8, 185/6, 250/5, 250/2+Forced
Flat DB Bench Press - 105/4, 105/5, 105/4, 105/5
Bodyweight Dips - 15, 10, 8
Pushups - 10, 8, 6
Hi Cable Crossovers - 40/8, 40/8, 40/8, 40/8
Lo Cable Crossovers - 25/8, 25/8, 25/8, 25/8
Deadlifts - 135/8, 225/6, 295/5, 295/5, 295/5
DB Pullovers - 105/6, 105/6, 105/6, 105/6
Cable Lat Pressdowns - 130/8
Rev Grip Bent Rows - 185/8
Nice work G. I love seeing all those 3 digit number DB's!! Soon it'll be 110's across the board, and then you'll be in the same boat again... I reckon thats a pretty good problem to have though! We'll have to invest in our own 120's and up lol.
Barbell Front Shruts - 135/8, 225/8, Strapped 305/8, 305/8, 305/8
DB Shoulder Press - 70/8, 70/8, 70/8, 70/8
Wide-Grip Upright Rows - 125/8, 125/8
Rear Delt Flyes - 25/8, 25/8
DB Shoulder Shrug Burn out - 105-80-55-30/12-10-6-6
Nice work G. I love seeing all those 3 digit number DB's!! Soon it'll be 110's across the board, and then you'll be in the same boat again... I reckon thats a pretty good problem to have though! We'll have to invest in our own 120's and up lol.
Haha, that's right! Ya know, I'd rather be stuck at 110s as opposed to stuck at 80s. We should just build a shed somewhere and put our own weights in there, man... We could stock pile all the old school shit that nobody wants anymore... It'd be glorious!
When we doing something again for the SIABC or hell... just me coming over there to go through the ringer again?
Haha, that's right! Ya know, I'd rather be stuck at 110s as opposed to stuck at 80s. We should just build a shed somewhere and put our own weights in there, man... We could stock pile all the old school shit that nobody wants anymore... It'd be glorious!
When we doing something again for the SIABC or hell... just me coming over there to go through the ringer again?
We prolly wont do anything for the SIABC till after the Arnold. Whenever you wanna train just holler at me man. You know Im down whenever.
We prolly wont do anything for the SIABC till after the Arnold. Whenever you wanna train just holler at me man. You know Im down whenever.
Sounds good... May do something next Sat because I'll be in town... I'll letcha know.
Light Warmups
Alternating DB Curls - 50/8, 50/8, 50/8, 50/8
Overhead DB Ext. - 105/6 Too hard to lift up, 80/8, 80/8, 80/8
Hi Cable Rope Overhead Ext. - 120/8, 120/8, 120/8, 120/8
Straight Bar Cable Curl - 110/8, 110/8, 110/8, 110/8
Concentration Curls - 25/8, 25/8
Dumbell Kickbacks - 25/8, 25/8
DB Bench - 40/10, 105/5, 105/6, 105/2 Arms Gave out here.
Incline Bench - 185/8, 185/8, 185/8, 185/4
Incline Flye - 35/8, 35/8, 35/8, 35/8
Hi Cable Crossovers - 60/8, 60/8, 60/8
Lo Cable Crossovers - 40/8, 40/8, 40/8
Bodyweight Dips - 12
Warmups
Rev Grip Bent Rows - 185/8, 185/8, 205/8, 205/4
Hi Cable Lat Pressdowns - 130/8, 130/8 Machines got stolen
One Arm DB Rows - 105/6, 105/5
Got pissed that all the equipment I wanted to use was being taken up so I left... Made into light day.
Behind Head BB Press - 45/10, 125/8, 130/8, 135/8, 135/8
Upright Rows - 120/8, 120/8, 120/6
Rear Delt Flyes - 25/10, 25/10, 25/8
Hack Squats - 100/10, 190/10, 240/8, 240/8, 240/8
Stiff Legged Deads - 115/12, 115/12, 115/12
Leg Extensions - 190/8, 190/8
Calf Raises - 250/20, 250/20
Still taking it easy cause of the ankle... can't handle too much... knees acted up too tonight.
Light Warmups
Standing Barbell Curls - 85/8, 85/8, 85/8, 85/6
DB Skulls - 35/8, 35/8, 35/8, 35/8
Straight Bar Pressdowns - 150/8, 150/8, 150/8
Hammer Curls - 50/8, 50/8, 50/8, 50/6
Cable Crossovers - 60/8, 60/8, 60/8
Rope Pressdowns - 140/8, 140/8, 140/8, 140/8*
*One set was done as substitute for Straight Bar earlier when somebody stole bar.
Flat Bench - 135/8, 185/6, 250/5, 250/5, 250/5
Flat DB Bench - 105/5, 105/5
Bodyweight Dips - 10, 10, 8
Pushups - 10, 8, 6
Hi Cable Crosses - 50/8, 50/8
Lo Cable Crosses - 30/8, 30/8
NJC_Manhattan
02-23-09, 9:19 pm
Lookin good Tron. Real strong numbers in here.
Lookin good Tron. Real strong numbers in here.
Thanks, bro. I checked out your journey... You have some good numbers yourself. Not bad if I must say so...
Light Warmups
One Arm DB Rows - 80/8, 80/8, 80/8
DB Pullovers - 105/8, 105/8, 105/8
Lat Pulldowns - 15/8, 16/8, 16/6
Seated Row - 15/8, 15/8, 15/8
Hyperextensions - 45/8, 45/8, 45/8
Lat Pressdown - 130/8, 130/8, 130/8
Squats - 135/10, 185/10, 195/20, 195/20, 195/10
Hack Squats - sled/12, 90/12, 90/12, 90/12
Stiff Legged Deads - 125/12, 125/12, 125/12, 125/12
Lunges - Made it about a quarter of our 1/8 of a mile track then I crapped out.
Light Warmups
Preacher Curls - 85/8, 85/8, 85/8, 85/8
Close-Grip Bench - 205/8, 205/8, 205/8, 205/8
Standing Barbell Curl - 85/8, 85/6
DB Skulls - 40/6, 40/6
Hammer Curls - 40/8, 40/8, 40/8, 40/8
Rope Pressdowns - 150/8, 150/8, 150/8, 150/8
Cable Wrist Curls - 150/10, 150/10, 150/10
R G Cable W. Curls - 90/10, 90/10, 90/10
Flat Bench Press - 135/8, 185/8, 255/4
Flat DB Bench - 100/8, 100/8, 100/7, 100/6
Pec Deck - 150/8, 150/8, 150/8, 150/7
Hi Cable Crossovers - 60/8, 60/8, 60/8, 60/8
Lo Cable Crossovers - 40/8, 40/8, 40/8, 40/8
Light Warmups
Lat Pulldowns - 170/8, 170/8, 170/8, 170/8
Rev Grip Bent Rows - 185/8, 185/8, 185/6, 185/6
Lat Pressdowns - 140/8, 140/8, 140/8, 140/8
Incline Bench Rows - 60/8, 60/8, 60/8, 60/8
Hyperextensions - 45/8, 45/8
Light warmups
DB Shoulder Press - 75/8, 75/7, 75/4
Shoulder Press Machine - 180/8, 195/8, 195/8
Lat-Rear Delt Flyes - 25/10-10, 25/8-8
Shoulder Shrugs DB Burnout - 90-65-40/10-8-10
Squats - 135/8, 185/8, 195/20, 195/20, 195/20
Leg Press - 540/18, 590/16, 630/12, 630/12
Seated Leg Curls - 150/10, 150/10, 150/8, 150/8
Stiff Legged Deads - 125/10, 125/8, 125/10, 125/10
Seated Calf Raises - 150/20, 150/18, 150/12
Standing Calf Raises Machine - 495/20, 495/20, 495/20
Light Warmups
Incline Bench DB Curls - 45/8. 45/6, 40/8, 40/6
Cable Straight Pressdowns - 175/8, 175/8, 175/8, 175/8
Alt. DB Curls - 45/8, 45/8, 45/8, 45/8
OH 1-Arm DB Ext. - 35/8, 35/8, 35/8, 35/8
Barbell Preacher Curl - 65/8, 65/8, 65/8, 65/8
Skulls - 65/8, 65/8, 65/8, 65/8
Rev Grip Bar Pressdowns - 120/8, 120/8
Concentration curls - 25/8, 25/8
Started cut today...
Light Warmups
DB Flat Bench Press - 105/6, 105/6, 105/6
DB Pullovers - 105/6, 105/6, 105/6
Hi Cable Lat Pressdown - 140/8, 140/8, 140/8
Hi Cable Crossover - 50/8, 50/8, 50/8
Lo Cable Crossover - 35/8, 35/8, 35/8
Bodyweight Dips - 10, 10
Hyperextensions - 15, 15
Pullups - 6, 4
Will post diet before sleeping...
Meal 1: 2 eggs, 1/8 cup skim milk, 4/3 c oats - 72g carbs
Meal 2: 1 full pita pocket, 2 tbspoons Natty PB - 36g carbs
Meal 3: 1 full pita pocket, 2 tbspoons Natty PB - 36g carbs
Meal 4: 2 cups brown rice, 1/8 lb Smoked Turkey Breast - 144g carbs
Workout
Meal 5: 1 cup brown rice, 1 can tuna - 72g carbs
Meal 6: 1/2 cup oats, 1/3 cartoon FF Cottage Cheese - 27g carbs
Total Carbs = 387g
Training and diet looks good bro!! I might add in a lil more protein if it were me though...I saw ya drivin over by UE the other day. Rockin that damn UNC hat again lol....When you wantin to hit it over at Nitro?
Light Warmups
Behind Back BB Press - 125/8, 135/8, 135/8, 135/8
Leg Extensions - 150/8, 150/8, 150/8, 150/8
DB Shrugs - 105/8, 105/8, 105/8, 105/8
Leg Curls - 100/10, 100/10, 100/10, 100/10
Close Grip Upright Rows - 125/8, 125/8, 125/8, 125/8
Calf Raises - 180/20, 180/20, 180/20, 180/20
Training and diet looks good bro!! I might add in a lil more protein if it were me though...I saw ya drivin over by UE the other day. Rockin that damn UNC hat again lol....When you wantin to hit it over at Nitro?
Yeah, I need to up the protein, but I'm slowly ramping that up unfortunately... My stomach couldn't handle it last night.
HAha, It doesn't ever change, my friend. I was wanting to this weekend, but I can't. I'm heading back home to watch my cuz play in their Regional BBall game. You up for next weekend?
Yeah, I need to up the protein, but I'm slowly ramping that up unfortunately... My stomach couldn't handle it last night.
HAha, It doesn't ever change, my friend. I was wanting to this weekend, but I can't. I'm heading back home to watch my cuz play in their Regional BBall game. You up for next weekend?
You know me, Im down for whenever!
Meal 1: 2 eggs, 1/8 cup skim milk, 1/2 c oats - 27g carbs
Meal 2: 1/2 cup peanuts
Meal 3: 1 cups brown rice, 1/4 lb smoked turkey breast - 72g carbs
Meal 4: 2 c oats, 1/3 carton cottage cheese - 108g carbs
Workout
Meal 5: 2 scoops whey (54g protein), 20 oz milk
Meal 6: 1/3 carton cottage cheese
Total Carbs: 207g
You know me, Im down for whenever!
Well, let's shoot for next Saturday then, if ya want! What ya wanting to train?
Meal 1: 2 eggs, 1/8 cup skim milk, 1/2 c oats - 27g carbs
Meal 2: 1 cup peanuts
Meal 3: protein shake
Meal 4: 1/2 cup brown rice, 1/3 pound of turkey - 34g carbs
Meal 5: 1 pita pocket, 4 tbsp Natty PB
Meal 6: 1/2 carton cottage cheese
Total Carbs: 207g
Total Carbs: 207g
Make that 36g for the pitas... putting it at about 97g carbs
Light Warmups
Standing BB Curl - 85/8, 85/8, 85/8, 85/8 Up next week
Rope Pressdown - 140/8, 140/8, 140/8, 140/8 Up next week
Rope Cable Curl - 120/8, 120/8, 120/8, 120/8 Up next week
Straight Bar Pressdowns - 150/8, 150/8, 150/8, 150/8
Hi Cable Crossovers - 60/8, 60/8, 60/8, 60/8
Angled Bar Pressdowns - 150/8, 150/8, 150/8, 150/8
No wrist due to them feeling painful anyway...
Squats - 135/8, 185/6, 205/8, 225/8, 245/8, 265/8, 285/8, 305/8
Calf Raises - 250/20, 250/20, 250/20, 250/20
Light Warmups
DB Flat Bench - 105/6, 105/6, 105/6, 105/4
DB Pullovers - 105/6, 105/6, 105/6
Incline Bench Press - 185/8, 185/8, 185/6, 185/8
Incline DB Rows - 65/8, 65/8, 70/8, 70/8
Rev Grip Bent Rows - 185/8, 185/8, 185/8, 185/8
DB Incline Flyes - 25/8, 25/8, 25/8, 25/8
Chest Dips - 10, 10, 10
Weighed DB Hyperextensions - 55/8, 55/8, 55/8
15 min Elliptical
Light Warmups
Behind Neck BB Press - 145/8, 145/8, 145/8, 145/8
Leg Extensions - 150/8, 150/8, 150/8, 150/8
Close-Grip Upright Rows - 125/8, 125/8, 125/8, 125/8
Leg Curls - 120/8, 120/8, 120/8, 120/8
Delt Raises - 25/8-8-8, 25/8-8-8
Calf Raises - 270/10, 270/10, 270/10, 270/10
Painting free weights room... so only could do cables
Cable Straight Bar Curl - 120/8, 120/8, 120/8, 120/8
Rope Pressdowns - 150/8, 150/8, 150/8, 150/8
Rope Cable Curls - 120/8, 120/8, 120/8, 120/8
Straight Bar Pressdowns - 150/8, 150/8, 150/8, 150/8
Hack Squats - sled/12, sled/12, sled/12, sled/12
Squats - 205/12, 210/10, 210/12, 210/12
Leg Press - 400/12, 450/12, 490/12, 490/12
Stiff Legged Deads - 115/12, 115/12, 115/12, 115/12
Light Warmups
DB Flat Bench - 110/8, 110/6, 110/7 Failed on the 8th rep
One Arm DB Rows - 80/8, 80/8, 80/8
Bent Over Rows (Strapped) - 225/8, 225/8, 225/8, 225/8
Incline Flyes - 45/8, 45/8, 45/8, 45/8
BW Dips - 10, 10, 10
Hyperextensions - 20, 20, 15
Latimer316
03-24-09, 7:26 am
Whats goin on man? Glad to see your sticking to your training man. Just seeing if you would like to get together in the near future. I know nick said he cant always get to a comp so I thought I would hit you up. BTW, i like that Kai quote. That dude is the shit man.. Keep training hard
Whats goin on man? Glad to see your sticking to your training man. Just seeing if you would like to get together in the near future. I know nick said he cant always get to a comp so I thought I would hit you up. BTW, i like that Kai quote. That dude is the shit man.. Keep training hard
He's one of a kind, man... Kai really is the real deal.
I'm not doing too bad, bro. I'm just hitting it as hard as I can with classes and stuff... How's the military stuff and lifting going?
Unfortunately, Nick and I haven't seen each other since the last ABC... We were going to lift this weekend, but we played a little phone tag until it was too late. I'm down for anything you want, bro. I can't speak for Nick, but I'd be willing to drive up to Indy if need be. Home home is actually just about 45 minutes south of Bloomington, so that would cut the drive in half for me.
Light Warmups
DB Shoulder Press - 70/8, 70/8, 70/8, 70/8
Leg Ext - 150/8, 150/8, 150/8, 150/8
Close-Grip Upright Rows - 130/8, 130/8, 130/6 Shoulder twinged in pain... took the rest of the night off for precaution
Leg Curls - 100/8, 100/8, 100/8
Calf-Raises - 90/25, 90/25, 90/25
Just checkin in man! Im over at the rents house so Im using the computer lol...You got plans this saturday? As far as the ABC with the Indy guys Im down for whenever. Im trying to check in as much as possible on here...but thats only like 2-3 times a week. Youve got my cell number, just hit me up. Oh yeah the southern indiana classic is this weekend at the Executive inn. Erics got tickets on sale at Nitro if you wanna go.
Just checkin in man! Im over at the rents house so Im using the computer lol...You got plans this saturday? As far as the ABC with the Indy guys Im down for whenever. Im trying to check in as much as possible on here...but thats only like 2-3 times a week. Youve got my cell number, just hit me up. Oh yeah the southern indiana classic is this weekend at the Executive inn. Erics got tickets on sale at Nitro if you wanna go.
This weekend is bad... We got a damn Engineering thing that I have to help with... Nobody else will volunteer so I get stuck with the damn thing. I won't be free til about 3 or 4 on Saturday, if that's not too late.
Ive gotta work untill like 4 or 5 on Saturday. I was thinkin about training in the morning, but if you would be down for training at like 5, Im game. Just call my cell and let me know, cuz I prolly wont be able to get back on here till Sunday.
Ive gotta work untill like 4 or 5 on Saturday. I was thinkin about training in the morning, but if you would be down for training at like 5, Im game. Just call my cell and let me know, cuz I prolly wont be able to get back on here till Sunday.
Nah, man... We'll organize it for next week better and then do it... Let me know when you'd like to and what you're wanting to lift.
Thursday's Legs
Squats - 135/8, 225/8, 315/3 Not good reps so quit that heavy, 225/8, 225/8, 225/8, 225/8
Leg Press - 500/12, 500/10
Stiff-Legged Deads - 135/8, 135/8
Fri's Arms
Light Warmups
Preacher Curls - 85/8, 85/8, 85/8, 85/8
Skull Crushers - 75/8, 75/8, 75/8, 75/8
BB Straight bar Curls - 85/8, 85/8, 85/8, 85/8
Rope Pressdowns - 150/8, 150/8, 150/8, 150/8
Cable Crossovers - 60/8, 60/8
Weighted Tricep Dips - 45/20, 45/25
Light Warmups
DB Flat Bench - 105/8, 105/6, 105/6, 105/6
One Arm DB Rows - 80/8, 80/8, 80/8, 80/8
Incline DB Flyes - 45/8, 45/8, 45/8, 45/8
Bent Over DB Rows - 205/8, 205/8, 205/8, 205/6
Pullups - 8, 6
BW Dips - 15, 10
Hyperextensions - 20, 15
Pushups - 15, 10
Cardio Pyramid - 1, 2, 3, 2, 1 hard intensity with 1 minute recovery low intensity between
Lookin good bro. A lil arnold style chest/back superset goin on there?
Light Warmups
DB Shoulder Press - 75/8, 75/8, 75/6
Upright Rows - 125/8, 125/8, 130/8, 135/8, 135/8
DB Shoulder Shrug Burnout - 110-80-50-20/12-10-10-8, 110-80-50-20/10-10-10-7
Calf Raises - 180/25, 180/25
Lookin good bro. A lil arnold style chest/back superset goin on there?
Yes sir! Gotta do that during the summer... makes a helluva intense workout in a short time.
We hitting it up this weekend?
Light Warmups
Preacher Curls - 90/8, 90/8, 90/8
CGBP - 215/8, 215/6, 215/4
Cable Crossovers - 60/8, 60/8, 60/8, 70/8, 70/8
Rope Pressdowns - 150/8, 150/8, 150/8, 150/8, 150/8
Squats - 135/8, 135/8, 205/14, 205/12, 205/12
Stiff Legged Deads - 135/10, 135/10, 135/10, 135/10
Lunges til failure
Calf Raists - 270/18, 270/16, 270/14, 270/14, 270/12, 270/12
Light Warmups
Flat DB Bench - 105/8, 105/6, 105/5
One Arm DB Row - 80/8, 80/8, 80/6
Incline DB Flyes - 55/8, 55/8, 55/8, 55/8
Rev Grip Bent Rows - 225/8, 225/8, 225/8, 225/8
Pullups - 8, 8
BW Chest Dips - 12, 10
Hyperextensions - 20, 20
Pushups - 15, 12
Light Warmups
Behind Head BB Press - 135/8, 135/8, 135/8
Delt Flyes - 25/10-10-10, 25/10-10-10
Light Warmups
Alt Hammer - 55/8, 55/8, 55/8, 55/8
Overhead DB - 80/8, 80/8, 80/8, 80/8
Cable Bar Curls - 130/8, 130/8, 130/8, 130/8
Rope Pressdowns - 150/8, 150/8, 150/8, 150/8
Cable Crossovers - 60/8, 60/8, 60/8
Straight Bar Pressdown - 150/8, 150/8, 150/8
Cable Wrist Curls - 150/12, 150/12, 150/12
RG Cable W Curls - 90/12, 90/12, 100/12
Light Warmups
Flat Bench - 135/8, 205/5, 245/5, 245/5, 245/5
Hi Cable Crosses - 60/8, 60/8, 60/8, 60/8
Lo Cable Crosses - 40/8, 40/8, 40/8, 40/8
BW Dips - 12, 10
Pushups - 15, 8
Hyperextensions - 45/15, 45/15
Bent Rows R Grip - 225/8, 225/8, 225/8, 225/8
Cable Pullovers - 130/8, 130/8, 130/8, 130/8
Squats - 135/8, 165/8, 205/16, 205/14, 205/5 Stopped due to low back fatigue
DB Shoulder Press - 75/8, 75/7, 75/6
DB Delt Raises - 25/10-10-10, 25/10-10-10, 25/8-8-8
Light Warmups
Incline Bench - 205/6, 205/6, 205/6
Bent over Rows strapped - 225/8, 225/8, 225/8
Incline DB Bench - 80/8, 80/8, 80/8
One Arm DB Rows - 80/8, 80/8, 80/8
Hi Cable Crosses - 60/8, 60/8, 60/8, 60/8
Cable Lat Pullovers - 130/8, 140/8, 140/8, 140/6
Pullups - 8, 8
Dips - 15, 12
Shoulder Shrugs - 135/10, 225/10, Strapped 315/6, 315/4, 275/8, 275/8
Upright Rows - 135/8, 135/8, 135/6
Delt Raises - 20/10-10-10, 20/10-10-10, 20/10-10-10
Calf Raises - 270/10, 270/10, 270/10, 270/10, 270/10
EZ Bar Curls - 5 sets
Alt DB Curls - 5 sets
Preacher Machine Curls - 4 sets
Concentration Curls - 4 sets
Close-Grip Bench - 4 sets
Machine Dips - 3 sets
Overhead Cable Arm Extension - 4 sets
Rev Grip Straight Bar Preacher - 2 sets
Light Warmups
DB Flat Bench - 105/4, 105/6, 105/5
DB Pullovers - 80/8, 80/8, 80/8
Pullups - 8, 10
DB Incline Flyes - 50/8, 50/8
Light Warmups
Standing BB Press - 95/8, 115/8, 125/6, 125/6
Upright Rows - 135/8, 135/8, 135/8
BB shrugs strapped - 305/8, 305/8, 305/8
DB Flyes - 25/8-8-8, 25/8-8-8
Machine Calf Raises - 300/8, 300/8, 300/8, 300/8
Light warmups
Standing BB Curls - 85/8, 85/8, 85/8, 85/8
Overhead DB Ext. - 80/8, 80/8, 80/8, 80/8
Cable Rope Extensions - 150/8, 150/8, 150/8, 150/8
Cable Rope Curls - 120/8, 120/8, 120/8, 120/8
Light Warmups
DB Flat Bench - 95/8, 95/8, 95/8
T-Bar RowsStrapped - 225/8, 225/8, 225/8
Incline Machine Press - 140/8, 140/8, 140/8, 140/6
Lat Pulldowns - 160/8, 170/8, 180/6, 180/6
Seated Rows - 140/8, 140/8, 140/8, 140/8
DB Flat Bench Flyes - 50/8, 50/8, 50/8, 50/8
Cable Pullovers - 140/8, 150/8, 150/8, 150/8
Dips - 12, 10, 8, 8
light warmups
Machine Shoulder Press - 180/8, 195/8, 210/8, 210/8
Leg Extensions - 150/8, 150/8, 150/8, 150/8
Upright Rows - 135/8, 135/8, 135/8
Leg Curls - 105/8, 105/8, 105/8
15 min. Heavy Bag
NJC_Manhattan
05-05-09, 5:24 pm
Nice work with the heavy bag man. I wanna get back into bag training
Nice work with the heavy bag man. I wanna get back into bag training
Thanks, bro. I just want to get in all around shape also. Nothing like a heavy bag! Do you actually box?
Light Warmups
Standing Barbell Curls - 95/8, 95/8, 95/6
Hammer Curls - 50/8, 50/8, 50/8, 50/8
Cable Crossovers - 60/8, 70/8, 70/8, 70/8, 70/6
DB Skulls - 40/8, 40/8, 40/6
Rope Pressdowns - 150/8, 150/8, 150/8, 150/8
Rev Grip S Bar Pressdowns - 120/7, 110/8, 110/8, 110/8, 110/8
Squats - 135/8, 135/8, 205/8
Leg Press Knee support on right knee - 540/14, 630/12, 680/12, 720/8
Leg Extensions - 180/14, 195/14, 210/12, 225/10
Seated Leg Curls - 150/8, 150/8, 150/8, 150/8
Seated Calf Raises - 140/14, 140/14, 140/14, 140/12
Standing BB Calf Raises - 225/14, 225/14, 225/12, 225/10
Flat Bench Press - 135/8, 135/8, 250/4, 225/8, 225/7, 225/6
DB Bench - 95/4, 95/6, 95/5
T-Bar Rows Strapped - 245/8, 245/8, 245/6
Lo Cable Crossover - 40/8, 40/8, 40/8, 40/8
Hi Cable Pullovers - 150/8, 150/8, 150/8, 150/8
Lo Cable Crossover - 60/8, 70/8, 70/8, 70/8
Seated Rows - 140/8, 140/8, 140/8, 140/8
Pullups - 8, 6, 6
Light Warmups
Standing Overhead Press - 135/8, 135/8, 135/8, 135/6
Upright Row - 135/8, 135/8, 135/8, 135/8
Delt Raises - 25/10-10-10, 25/10-10-10, 25/10-10-10
Leg Extensions - 150/8, 150/8, 150/8, 150/8
Seated Leg Curls - 90/8, 90/8, 90/8, 90/8
Machine Standing Calf Raises - 495/20, 495/20, 495/20, 495/20
Light Warmups
Incline DB Curls - 45/6, 45/8, 45/8, 45/8
Straight Bar Pressdowns - 175/8, 175/8, 175/8, 175/8
Alt. Standing DB Curls - 45/8, 45/8, 45/8, 45/8
Overhead 1- Arm DB Ext. - 40/8, 40/8, 40/8, 40/8
BB Preacher Curls - 75/8, 75/8, 75/8, 75/8
Skulls - 85/6, 75/8, 75/8, 75/8
Rev Grip Pressdown - 120/8, 120/8, 120/8, 120/8
Concentration Curls - 25/8, 25/8, 25/8, 25/8
BB Wrist Curls - 75/12, 75/10, 75/10, 75/10
Rev Grip Standing Curls - 55/10, 55/10, 55/10, 55/10
Squats - 135/8, 135/8, 205/14, 205/10, 205/8 Next week I WILL get 20... No stopping
Leg Press - 630/14, 630/12, 680/10, 680/8
Leg Ext. - 195/12, 195/12, 195/10, 195/10
Leg Curls - 150/10, 150/10, 150/8, 150/8
SLDLs - 135/14, 135/12, 135/10, 135/10
Seated Calf Raises - 140/14, 140/14, 140/10
Machine Calf Raises - 495/20, 495/16, 495/14
NJC_Manhattan
05-15-09, 8:19 pm
Awesome leg day bro
Bench - 135/8, 185/8, 250/5, 250/4, Negatives 275/2
Flat DB Bench - 95/8, 95/7, 95/8
T-Bar Machine Rows - 225/8, 225/8, 225/8
Hi Cable Crosses - 70/8, 70/8, 70/8, 70/8
Lat Pulldowns - 150/8, 160/6, 160/6, 160/6
Straight Arm Pec Deck - 170/8, 170/8, 170/8, 170/8
Seated Rows - 160/8, 160/8, 160/8, 160/8
Hi Cable Pullovers - 150/8, 150/8
Hyperextensions - 15, 15
Awesome leg day bro
Thanks bro... Not quite as crazy as some of yours, but my legs had been hurting for a bit. The knees are finally getting back to where they can take some punishment.
Themostocles
05-19-09, 6:47 am
Soild work bro. How do you like chest and back together?
Soild work bro. How do you like chest and back together?
To be honest, it's amazing and a pain at the same time. You get an amazing pump that feels like you're filling the room but at the same time you are drained. I love doing it because it gives me an extra day of rest during a cut...
Also, if it was good enough for Arnold it was good enough for me, hahaha.
Light Warmups
G Diesel's Circuit Breaker (Only 3 circuits out of the 5)
Seated Military - 135/8, 135/8, 135/10
DB Lat Raises - 25/8, 25/8, 25/8
Bent Rear-Delt Flyes - 25/8, 25/8, 25/8
EZ-Bar Upright Rows - 110/8, 110/6, 110/3
DB Shoulder Shrugs - Strapped - 120/6, 120/6, 120/6
BB Shrugs - 305/6, 305/6
Hack Squats - sled/12, sled/12, sled/8
Seated Calf Raises - 50/25, 50/25, 50/25
Themostocles
05-20-09, 1:39 am
Killer circuit bro. So you are cutting? Are you doing a show?
Killer circuit bro. So you are cutting? Are you doing a show?
Yeah, needless to say G has so great stuff, haha. Maybe some day I'll keep up with all the big boys... Gotta say I'm looking forward to your next weeks training... maybe I'll be able to steal some good ol' ideas...
Nah to the show, just wanting to look good for summer. I doubt I'll ever compete to be honest. Don't have the genetics for that stuff. Just rather do it for fun and a challenge.
Themostocles
05-26-09, 1:37 am
I understand that feeling, but I am still going to have that beach body this year lol
I understand that feeling, but I am still going to have that beach body this year lol
Of course! Right now I am at about 185-190 with just before getting the abs. All it's gonna take is a couple more weeks... So I ain't going to knock that, hahaha!
Light Warmups
DB Shrugs strapped - 120/10, 120/8, 120/8
Shoulder Press Machine - 225/8, 225/8, 225/6, 225/6
DB Lat Flyes - 25/8, 25/8, 25/8, 25/8
DB Rear Delt Flyes - 25/8, 25/8, 25/8, 25/8
Today's work
Ab Workout
15 minutes heavy bag
Themostocles
05-28-09, 1:03 am
Moving some nice weight bro
Forget what I did for arms on Thursday...
Friday's Legs
Light Warmups
Hack Squats - Sled/10, Sled/10, 90/14, 140/12, 180/10
Leg Press - 720/10, 770/8, 810/6, 860/4
Leg Ext. - 225/10, 225/8, 225/8, 225/8
Seated Leg Curls - 120/10, 120/10, 120/10, 120/10
Seated Calf Raises - 140/16, 140/14, 140/14
Standing Calf Raises - 495/16, 495/14, 495/14
Moving some nice weight bro
Hopefully one day it will be a lot... How's the deloading going?
Themostocles
06-01-09, 1:10 am
Hopefully one day it will be a lot... How's the deloading going?
Finally done, toasted some tri's and some PRs today. Thanks for asking. Some solid leg work going on, no squats?
Sumo Deads - 135/5, 225/5, 295/5, 205/5, 305/5
DB Flat Bench Press - 95/8, 95/8, 95/8
One Arm DB Rows - 95/6, 95/6, 95/6
Straight Arm Pec Deck - 180/8, 180/8, 180/8
Lat Pulldowns - 180/8, 180/8, 180/8
Pullups - 6, 6
Pushups - 15, 10
Finally done, toasted some tri's and some PRs today. Thanks for asking. Some solid leg work going on, no squats?
Well, not for a few weeks... I wasn't getting anything out of it so I think I toasted them for the time being... Threw in the Hacks for a change of pace... I put on a lot of weight fast for them, to be honest.... Went from 165x20 to 195x20 and a 205x16... So I think I need to change it haha.
Themostocles
06-02-09, 1:35 am
Great chest and back? How do you like the sumo's? You usually pull that way?
Light Warmups
Seated BB Overhead Press - 155/8, 155/8, 155/6
Lat/Rear Delt Flyes - 25/8-8, 25/8-8
Rear Delt Machine - 180/8, 180/6, 180/6
Light Warmups
BB Standing Curl - 90/8, 90/8, 90/6, 90/6
Hammer Curls - 50/8, 50/8, 50/8, 50/8
Cable Crossovers - 70/8, 70/8, 70/6
CGBP - 205/6, 205/6, 205/6
Skulls - 80/8, 80/8, 80/8, 80/8
DB Kickbacks - 25/8, 25/8, 25/8, 25/8
Great chest and back? How do you like the sumo's? You usually pull that way?
Sumos are good... I usually don't do that unless I'm back home at the small town... Those people are so set in their ways they think that a sumo is an actual deadlift... I've tried explaining before but it's just easier to just go with, hahaha.
Themostocles
06-05-09, 12:45 pm
Solid lifting as always Tron
Leg Extensions - 135/10, 135/10, 225/8, 225/8, 225/8
Machine Hacks - 170/10, 180/8, 180/8, 180/8
Leg Press - 810/6, 810/6, 810/6
Seated Leg Curls - 150/8, 150/8
Machine Calf Raises - 495/20, 495/16
Seated Calf Raises - 140/10, 140/8
Themostocles
06-08-09, 1:51 am
Sore?
Sore?
Always... Saturday was a little rough for this guy...
Worthless day....
Flat Bench
Worthless day....
Flat Bench - 135/8, 135/8, 225/8, 225/8, 225/6
Incline DB - 90/6
Pec Deck - 190/8, 190/8, 190/8, 190/8
EZ Bar Upright Rows - 90/8, 90/8
DB Shrugs - 90/8, 90/8
Lat Pulldowns - 120/8, 120/8, 170/8, 170/8, 170/6
Seated Rows - 170/8, 170/8, 170/6
1-Arm DB Rows - 90/6, 90/6, 90/5, 90/5
Cable Pullovers - 150/8, 150/8, 150/8, 150/6
Hyperextensions - 25, 20
Bench Press - 135/8, 225/5, 245/4
Incline DB Press - 85/8, 85/8, 85/6
Pec Deck - 200/8, 200/8, 200/8
Hi Cable Crossovers - 70/8, 70/8, 70/8, 70/8
Themostocles
06-24-09, 12:54 am
Your days don't look bad, think you are too harsh on yourself
Lat Pulldown - 120/8, 120/8, 170/8, 170/8, 170/8
Seated Rows - 170/8, 170/8, 170/8
Incline DB Rows - 60/8, 60/8, 65/8, 65/8
Pullups - 8, 8, 8
Your days don't look bad, think you are too harsh on yourself
You gotta be hard on yourself if you want to improve... Can't improve if you're content, ya know?
Themostocles
06-25-09, 1:57 am
You gotta be hard on yourself if you want to improve... Can't improve if you're content, ya know?
True, but you can't forget we are human either. We are stronger than most, and our worst days are better than most people's best. Take pride in that
True, but you can't forget we are human either. We are stronger than most, and our worst days are better than most people's best. Take pride in that
Thanks for the support, Seth. I've got your back, also bro.
Light Warmups
Preacher Curls - 75/8, 75/8, 80/8, 80/8
Standing BB Curls - 85/8, 85/8, 85/8, 85/5
Concentration Curls - 25/8, 25/8, 25/8, 25/8
CGBP - 185/8, 185/8, 185/8, 185/8
Rope Pressdown - 150/8, 150/8, 150/8, 150/8
Angle Bar Pressdown - 150/8, 150/8, 150/8, 150/8
NJC_Manhattan
06-27-09, 12:49 am
Nice gun show buddy
Themostocles
06-29-09, 1:20 am
Nice gun show buddy
No kidding, I think I heard them fire all the out in BFE
Nice gun show buddy
No kidding, I think I heard them fire all the out in BFE
It was a good day... We had to go too quick and couldn't get some forearms in there... and I haven't been in since due to migraines... First time I ever got those... they suck, haha!
Taking this week off just as a precaution. Next week we hit it hard.
Themostocles
06-30-09, 1:31 am
I dealt with migraines most of my life, they are no joke. If they persist, see a doc. Hope they go away fast bro
Light Warmups
Incline BB Bench - 185/8, 185/8, 185/6
Incline Flyes - 40/6, 40/6, 40/6
Incline Press Machine - 180/10, 180/10
Pec Deck - 170/8, 170/6
DB Delt Raises - 25/8-8-8, 25/8-8-8
Themostocles
07-07-09, 1:33 am
Solid all the way around
Solid all the way around
Thank ya, Seth... the real issue is how are you doing? Doing better, bro? Sleep finding its way?
Was a long time a coming... good workout today. Felt good and all...
Light Warmups
Wide Grip Lat Pulldowns - 170/8, 170/8, 170/8, 170/8
Seated Rows - 170/8, 170/8, 170/8, 170/6
Cable Lat Pullovers - 150/8, 150/8, 150/8
Hyperextensions - 30, 15, 15
Ball Crunches - 30, 30, 15
17 minutes on elliptical also.
Themostocles
07-08-09, 1:00 am
Thanks for the concern, I am on the road to being well. Nice day, did you fly out of the gym on those wings?
Thanks for the concern, I am on the road to being well. Nice day, did you fly out of the gym on those wings?
Sure did! Gonna be called batman or something one day...
Light Warmups
Preachers - 85/8, 85/8, 85/8, 85/8
BB Standing - 85/8, 85/8, 85/8, 85/6
Hammers - 45/8, 45/8, 45/6
Skulls - 70/8, 70/8, 70/8, 70/8
Rope Pressdowns - 150/8, 150/8, 150/8
Angle Pressdowns - 150/8, 150/8, 150/8
Themostocles
07-09-09, 1:34 am
Pumptastic even
Pumptastic even
I'm definitely stealing that word!
I hit it up on Friday for legs... was too tired to go heavy so I just did some movement to keep the blood flowing. Damn cardio....
Flat BB Bench - 135/10, 135/10, 225/8, 225/8, 225/8
Incline Machine Bench - 90/10, 90/10, 90/10
Straight Arm Pec Deck - 170/8, 170/8, 170/6
Flat Bench Flyes - 35/8, 40/8, 40/8
Machine Shoulder Press - 225/5, 210/5
Delt Raises - 25/8-8-8, 25/8-6-8 (Side, Front, Rear)
keep working like this and just clap your hands and the sun will fall down to your level..nice work ...
Themostocles
07-15-09, 1:25 am
LOL, you are making me look bad on my flat bench. Great work man