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Tron
08-25-08, 8:46 pm
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.

Tron
08-25-08, 10:22 pm
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....

nck219
08-25-08, 10:35 pm
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, 11:31 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, 1:17 am
good workout today. I am definitely sore, but can't wait till wed. to kick it up a notch again.

Tron
08-26-08, 2:38 am
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.

Tron
08-26-08, 8:53 pm
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...

Tron
08-27-08, 10:54 pm
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

nck219
08-29-08, 6:20 pm
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...

Tron
08-30-08, 12:54 am
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....

Tron
09-01-08, 7:02 pm
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, 9:16 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.

Tron
09-02-08, 8:23 pm
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...

Tron
09-02-08, 8:38 pm
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...

nck219
09-02-08, 11:30 pm
nice back workout man. Looks like those deads are startin to get up there!

Tron
09-03-08, 12:53 am
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.

Tron
09-03-08, 11:16 pm
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....

Tron
09-05-08, 12:39 am
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...

Tron
09-06-08, 12:01 am
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.

nck219
09-06-08, 12:34 am
Yo gavin, hows the bulk treatin' ya bro? Whats the diet look like?

Tron
09-07-08, 5:58 pm
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.

nck219
09-07-08, 11:24 pm
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?

Tron
09-08-08, 10:19 am
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.

Tron
09-08-08, 8:30 pm
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...

Tron
09-10-08, 12:49 am
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...

Tron
09-11-08, 1:25 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

risefromtheashes
09-11-08, 9:16 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?

Tron
09-11-08, 6:15 pm
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.

Tron
09-12-08, 10:44 pm
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.

nck219
09-12-08, 11:32 pm
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.

Tron
09-13-08, 6:12 pm
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.

Tron
09-16-08, 10:02 pm
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

Tron
09-16-08, 10:04 pm
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...

nck219
09-16-08, 10:15 pm
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...

Tron
09-17-08, 12:25 am
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?

Tron
09-17-08, 7:05 pm
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

nck219
09-18-08, 12:09 am
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?

Tron
09-22-08, 11:18 pm
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, 11:49 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!

Tron
09-23-08, 1:10 am
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!

nck219
09-23-08, 9:07 am
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.

Tron
09-23-08, 11:33 am
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...

Tron
09-24-08, 12:40 am
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...

nck219
09-24-08, 7:20 pm
Better wordsmith than me, Nick...

I do what I can bro...lol What do you think about some arms for this weekend?

Tron
09-25-08, 11:54 am
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

nck219
09-25-08, 6:58 pm
I hope you dont plan on using your arms for anything in the next couple days...

Tron
09-27-08, 5:44 pm
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.

Tron
09-27-08, 5:53 pm
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

nck219
09-27-08, 7:44 pm
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

Tron
09-27-08, 8:53 pm
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.

Tron
09-30-08, 12:59 am
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

Tron
10-01-08, 7:46 pm
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

Tron
10-04-08, 12:38 am
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

Tron
10-04-08, 12:41 am
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

Tron
10-06-08, 8:18 pm
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

Tron
10-07-08, 11:58 pm
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, 10:50 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.

Tron
10-08-08, 1:56 pm
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.

Tron
10-08-08, 9:21 pm
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, 12:33 pm
Good shoulder workout man I can't wait till mine, love shoulder workouts.

nck219
10-15-08, 8:49 am
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?

Tron
10-16-08, 2:24 am
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.

Tron
10-16-08, 2:27 am
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

Tron
10-16-08, 2:31 am
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

Tron
10-17-08, 8:29 pm
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

Tron
10-25-08, 7:10 pm
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

Tron
10-25-08, 7:27 pm
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

Tron
10-25-08, 7:33 pm
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.

Tron
10-27-08, 12:03 am
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...

Tron
10-28-08, 8:09 pm
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

Tron
10-28-08, 8:12 pm
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

Tron
11-03-08, 12:00 am
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

Tron
11-03-08, 12:04 am
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

Tron
11-04-08, 12:00 pm
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

Tron
11-05-08, 9:55 pm
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

nck219
11-10-08, 1:48 am
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...

Tron
11-10-08, 11:14 pm
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

Tron
11-10-08, 11:16 pm
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

Tron
11-10-08, 11:18 pm
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

Tron
11-12-08, 3:39 pm
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

Tron
11-19-08, 3:41 pm
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.

Tron
12-01-08, 11:56 pm
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

Tron
12-02-08, 11:57 pm
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

nck219
12-03-08, 10:39 pm
Nice work on the bench, Gavin. Looks like the numbers goin up!

Tron
12-07-08, 10:56 pm
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?

Tron
12-07-08, 11:06 pm
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

Tron
12-07-08, 11:08 pm
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

Tron
12-15-08, 8:06 pm
Warmup

Bench - 245/5, 245/3

Incline DB - 80/8, 80/8
Incline Flyes - 40/8, 40/8

Light Day

Tron
12-15-08, 8:10 pm
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

Tron
12-15-08, 8:11 pm
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

Tron
12-15-08, 8:13 pm
Light Warmups

Squats - 195/16, 195/16, 195/16, 195/16

Leg Extensions - 200/8, 200/8
Leg Curls - 150/10, 150/10

Tron
12-15-08, 8:14 pm
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

Tron
12-15-08, 8:16 pm
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

Tron
12-20-08, 9:49 pm
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

Tron
12-20-08, 9:59 pm
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

Tron
12-28-08, 11:13 pm
Sluggish this week and didn't record... Ain't that the way it goes....

Tron
12-29-08, 9:01 pm
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

Tron
12-31-08, 12:16 am
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

Tron
01-08-09, 11:42 pm
Sore shoulder/food poisoning had me sidelined... start again on Monday. ABC Next Sat.

Tron
01-12-09, 10:33 pm
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

nck219
01-13-09, 12:42 am
Nice work bro. You ready for this weekend? What do ya plan on training?

Tron
01-13-09, 3:49 pm
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.

nck219
01-13-09, 5:58 pm
Ive been trainin chest on saturdays here lately. Hows that sound?

Tron
01-13-09, 11:09 pm
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?

Tron
01-14-09, 12:51 am
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

Tron
01-17-09, 10:03 pm
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

Tron
01-20-09, 1:18 am
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

nck219
01-20-09, 12:22 pm
Nice work on the back Gavin. But Im gettin damned sick of seein 80lbs on everything...lol Just messin with ya man...

Tron
01-20-09, 1:30 pm
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.

Tron
01-20-09, 10:17 pm
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

nck219
01-20-09, 11:31 pm
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.

Tron
01-21-09, 2:37 am
Damn straight man... Heavy compounds with the lead... iso stuff for the burnout time...

Tron
01-23-09, 11:33 pm
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

Tron
01-23-09, 11:39 pm
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...

Tron
01-26-09, 8:51 pm
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

Tron
01-31-09, 9:54 pm
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

Tron
01-31-09, 9:55 pm
Squats - 135/6, 175/6, 195/20, 195/20, 195/10, 215/10, 215/10, 215/6

Tron
02-01-09, 12:42 am
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

Tron
02-04-09, 4:41 am
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

Tron
02-05-09, 2:08 am
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

nck219
02-05-09, 9:04 am
Puttin in some work here G! Lots of good workouts goin here...

Tron
02-05-09, 11:53 pm
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

Tron
02-05-09, 11:54 pm
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?

Tron
02-06-09, 11:58 pm
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

Tron
02-09-09, 10:22 pm
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

Tron
02-10-09, 10:35 pm
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

nck219
02-11-09, 1:29 am
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.

Tron
02-11-09, 9:03 pm
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

Tron
02-11-09, 9:08 pm
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?

nck219
02-11-09, 11:05 pm
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.

Tron
02-14-09, 6:28 pm
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.

Tron
02-14-09, 6:31 pm
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

Tron
02-17-09, 12:37 am
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

Tron
02-17-09, 10:14 pm
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.

Tron
02-20-09, 1:29 am
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

Tron
02-20-09, 1:32 am
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.

Tron
02-21-09, 9:29 pm
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.

Tron
02-23-09, 10:16 pm
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, 10:19 pm
Lookin good Tron. Real strong numbers in here.

Tron
02-24-09, 1:37 am
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...

Tron
02-25-09, 12:08 am
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

Tron
02-28-09, 1:03 am
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.

Tron
02-28-09, 1:22 am
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

Tron
03-02-09, 9:32 pm
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

Tron
03-03-09, 11:58 pm
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

Tron
03-04-09, 6:19 pm
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

Tron
03-05-09, 8:02 pm
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

Tron
03-06-09, 10:27 pm
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

Tron
03-09-09, 11:34 pm
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...

Tron
03-10-09, 5:54 pm
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

nck219
03-10-09, 10:28 pm
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?

Tron
03-11-09, 12:44 am
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

Tron
03-11-09, 12:57 am
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?

nck219
03-11-09, 1:39 am
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!

Tron
03-11-09, 2:34 am
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?

Tron
03-12-09, 3:22 am
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

Tron
03-12-09, 3:30 am
Total Carbs: 207g
Make that 36g for the pitas... putting it at about 97g carbs

Tron
03-12-09, 11:11 pm
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...

Tron
03-13-09, 8:57 pm
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

Tron
03-17-09, 1:28 am
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

Tron
03-18-09, 3:09 am
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

Tron
03-20-09, 3:31 pm
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

Tron
03-22-09, 2:55 pm
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

Tron
03-23-09, 11:27 pm
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, 8:26 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

Tron
03-25-09, 1:38 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

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.

Tron
03-25-09, 1:45 am
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

nck219
03-25-09, 10:46 pm
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.

Tron
03-25-09, 11:50 pm
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.

nck219
03-27-09, 10:28 pm
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.

Tron
03-28-09, 8:16 pm
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.

Tron
03-28-09, 8:29 pm
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

Tron
03-30-09, 11:33 pm
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

nck219
03-31-09, 10:51 am
Lookin good bro. A lil arnold style chest/back superset goin on there?

Tron
03-31-09, 11:52 pm
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

Tron
03-31-09, 11:53 pm
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?

Tron
04-03-09, 3:31 pm
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

Tron
04-05-09, 10:27 pm
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

Tron
04-06-09, 10:47 pm
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

Tron
04-07-09, 8:00 pm
Light Warmups

Behind Head BB Press - 135/8, 135/8, 135/8

Delt Flyes - 25/10-10-10, 25/10-10-10

Tron
04-10-09, 1:00 am
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

Tron
04-15-09, 8:54 pm
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

Tron
04-16-09, 4:57 am
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

Tron
04-20-09, 11:27 pm
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

Tron
04-21-09, 9:38 pm
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

Tron
04-25-09, 6:46 pm
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

Tron
04-29-09, 1:53 am
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

Tron
04-29-09, 7:06 pm
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

Tron
05-01-09, 8:05 pm
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

Tron
05-04-09, 10:14 pm
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

Tron
05-05-09, 5:10 pm
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, 6:24 pm
Nice work with the heavy bag man. I wanna get back into bag training

Tron
05-05-09, 11:09 pm
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?

Tron
05-08-09, 12:22 am
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

Tron
05-10-09, 11:50 pm
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

Tron
05-14-09, 6:56 pm
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

Tron
05-14-09, 7:08 pm
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

Tron
05-14-09, 7:14 pm
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

Tron
05-15-09, 7:06 pm
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, 9:19 pm
Awesome leg day bro

Tron
05-18-09, 8:55 pm
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

Tron
05-18-09, 8:58 pm
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, 7:47 am
Soild work bro. How do you like chest and back together?

Tron
05-19-09, 4:50 pm
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.

Tron
05-19-09, 7:01 pm
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, 2:39 am
Killer circuit bro. So you are cutting? Are you doing a show?

Tron
05-23-09, 1:47 am
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, 2:37 am
I understand that feeling, but I am still going to have that beach body this year lol

Tron
05-27-09, 10:52 pm
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!

Tron
05-27-09, 11:00 pm
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, 2:03 am
Moving some nice weight bro

Tron
05-31-09, 6:06 pm
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

Tron
05-31-09, 6:09 pm
Moving some nice weight bro

Hopefully one day it will be a lot... How's the deloading going?

Themostocles
06-01-09, 2:10 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?

Tron
06-01-09, 9:19 pm
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

Tron
06-01-09, 9:21 pm
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, 2:35 am
Great chest and back? How do you like the sumo's? You usually pull that way?

Tron
06-05-09, 12:19 pm
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

Tron
06-05-09, 12:23 pm
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

Tron
06-05-09, 12:24 pm
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, 1:45 pm
Solid lifting as always Tron

Tron
06-05-09, 5:52 pm
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, 2:51 am
Sore?

Tron
06-10-09, 12:25 pm
Sore?

Always... Saturday was a little rough for this guy...

Tron
06-10-09, 12:26 pm
Worthless day....

Flat Bench

Tron
06-10-09, 12:30 pm
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

Tron
06-10-09, 12:48 pm
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

Tron
06-23-09, 5:11 pm
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, 1:54 am
Your days don't look bad, think you are too harsh on yourself

Tron
06-24-09, 8:30 am
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

Tron
06-24-09, 8:31 am
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, 2:57 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

Tron
06-27-09, 1:34 am
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.

Tron
06-27-09, 1:37 am
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, 1:49 am
Nice gun show buddy

Themostocles
06-29-09, 2:20 am
Nice gun show buddy

No kidding, I think I heard them fire all the out in BFE

Tron
06-29-09, 11:56 pm
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, 2:31 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

Tron
07-06-09, 9:38 pm
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, 2:33 am
Solid all the way around

Tron
07-07-09, 7:56 pm
Solid all the way around

Thank ya, Seth... the real issue is how are you doing? Doing better, bro? Sleep finding its way?

Tron
07-07-09, 8:00 pm
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, 2:00 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?

Tron
07-08-09, 10:49 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?

Sure did! Gonna be called batman or something one day...

Tron
07-08-09, 9:58 pm
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, 2:34 am
Pumptastic even

Tron
07-13-09, 12:22 pm
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....

Tron
07-14-09, 8:29 am
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)

hjayss
07-14-09, 9:22 am
keep working like this and just clap your hands and the sun will fall down to your level..nice work ...

Themostocles
07-15-09, 2:25 am
LOL, you are making me look bad on my flat bench. Great work man