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Aggression
07-10-09, 9:35 am
When's the last time you had abs? And I'm not talking about 'Oh I think I see one up top' haha.

I think the right question is, "Did I ever have abs". And the answer is no. In time, brother, in time ...

In reality, they're there. They're just shielded under some body fat, for protection. I mean I get enough ladies already. God forbid they see I have a deeply etched 6-pack. I'll need a stick to beat most of them away.


HaHaHaHa

B Con
07-10-09, 9:39 am
I think the right question is, "Did I ever have abs". And the answer is no. In time, brother, in time ...

In reality, they're there. They're just shielded under some body fat, for protection. I mean I get enough ladies already. God forbid they see I have a deeply etched 6-pack. I'll need a stick to beat most of them away.


HaHaHaHa

Nothing beats this confidence....

OklahomaMuscle
07-10-09, 9:57 am
I think the right question is, "Did I ever have abs". And the answer is no. In time, brother, in time ...

In reality, they're there. They're just shielded under some body fat, for protection. I mean I get enough ladies already. God forbid they see I have a deeply etched 6-pack. I'll need a stick to beat most of them away.


HaHaHaHa

I love the outlook, guess we need to start a fund for a beating stick...hmmm I've never had ab's either, maybe I should invest in one myself. Keep pounding away big man, the contest will be here soon enough

Aggression
07-10-09, 10:09 am
Nothing beats this confidence....


I love the outlook, guess we need to start a fund for a beating stick...hmmm I've never had ab's either, maybe I should invest in one myself. Keep pounding away big man, the contest will be here soon enough

HaHa. Yeah the abs are there, just 'dormant'. I'm pumped to see those babies pop for the first time.

Aggression
07-10-09, 10:12 am
Toms River Fitness
08753
8pm

Animal Pump
2 BCAA Max

Delts:
Seated BB Press: 5 x 6-15 (185x6)
Seated DB Press: 3 x 8-10 (85x8)
Seated DB Laterals: 3 x 10 (30s)
Incline Bench High Rows: 3 x 10 (100)

Calves:
Seated Calf Raise: 3 x 30 (10 straight/10 in/10 out)
Donkey Calf Raise: 3 x 10

1 scoop Vanilla IsoWhey
1 scoop CarbMax
4 creatine chews
2 BCAA Max

weedlewott
07-10-09, 10:17 am
strong shoulder/calf day man.

Aggression
07-10-09, 12:07 pm
strong shoulder/calf day man.

Thanks bud. It was a quick-paced workout. The intensity was high and the shoulders were pumped.

pmug0000
07-10-09, 2:20 pm
Good job on the delts. Are incline bench high rows basically upright rows leaning on an incline bench?

Aggression
07-10-09, 2:27 pm
Good job on the delts. Are incline bench high rows basically upright rows leaning on an incline bench?

Actually, yes they are. That's a very good description, better than mine, haha. Yeah, by leaning on a incline bench and using a wide grip, you can really hit your rear delts, along with your upper back too. Its definitely something different, yet very effective.

pmug0000
07-10-09, 2:30 pm
Actually, yes they are. That's a very good description, better than mine, haha. Yeah, by leaning on a incline bench and using a wide grip, you can really hit your rear delts, along with your upper back too. Its definitely something different, yet very effective.

Interesting...have you found a way to lean on an incline bench without smashing your junk?

Aggression
07-10-09, 2:33 pm
Interesting...have you found a way to lean on an incline bench without smashing your junk?

HaHa. My feet are still planted on the ground, if that makes any sense. My upper chest rests against the top of the bench, my head basically hands over, legs are still straight and my feet are still planted. Does that make sense/create a good visual?

pmug0000
07-10-09, 9:25 pm
HaHa. My feet are still planted on the ground, if that makes any sense. My upper chest rests against the top of the bench, my head basically hands over, legs are still straight and my feet are still planted. Does that make sense/create a good visual?

Gotcha bro

Aggression
07-11-09, 11:54 am
Toms River Fitness
08753
8:30pm

Arms:
Machine Curls: 4 x 8-15 (110x8)
Barbell Curls: 3 x 8-10 (105x8)
Alt. Low-Cable Curls: 3 x 8-10 (60)
Single Arm Preacher Bench DB Hammer: 3 x 8-10 (35)
Wide Grip Pushdowns: 4 x 12
Lying X-body single arm DB extension: 3 x 8-10 (30)
Skullcrusher: 3 x 10 (75)
One Arm Machine Pressdown: 3 x 10

15 weeks out ...

prowrestler
07-11-09, 5:39 pm
shit, big arm day man! alotttta volume

scals
07-11-09, 6:10 pm
Nice job on those arms brother.

Aggression
07-12-09, 10:06 am
shit, big arm day man! alotttta volume

Yup. Volume, found through trial and error, is what makes my arms grow.


Nice job on those arms brother.

Thanks, scals.

Aggression
07-12-09, 10:09 am
Toms River Fitness
08753
11:00am

Chest Session #2:
Fly-Presses: 4 x 10 (60s)
*Done on a bench halfway between flat and incline. Press movement going up, fly movement coming down.
HS Chest Press: 3 x 10 (225)
HS Chest Press (Single Arm): 1 x 10 (25's)
Smith Machine Guillotine Press: 3 x 10 (155)

mritter3
07-12-09, 10:45 am
last 2 sessions look solid man....that arm day looked especially killer.

OklahomaMuscle
07-13-09, 9:46 am
Good sessions A, like the fly-press movement, seems like everything is in order here...keep it up

Aggression
07-13-09, 10:11 am
last 2 sessions look solid man....that arm day looked especially killer.

Hell yeah. My arms were fucked up Saturday, and they're still sore today. It was definitely one for the books in terms of a pump.


Good sessions A, like the fly-press movement, seems like everything is in order here...keep it up

Yup. Gotta keep things interesting ...

Aggression
07-13-09, 10:16 am
Toms River Fitness
08753
6:30pm

Pump and BCAA Max Pre
Intra- Aid during

Quads:
Leg Extension: 4 x 12-20 (1s squeeze at top)
Hack Squat: 4 x 5-12 (1ppsx10 // 2ppsx10 // 3ppsx10 // 4ppsx5)
Leg Press: 3 x 15-20 (5ppsx20 // 7ppsx20 // 8ppsx15)
HS Single Leg Press: 3 x 10 (1ppsx10)

Calves:
Seated Calf Raise: 3 x 10 (one second squeeze at top, one second stretch at bottom)
Standing Calf Raise: 3 x 10 (same as ^)

PWO:
1 scoop Vanilla IsoWhey
1 scoop CarbMax
4 creatine chews
2 BCAA Max

pmug0000
07-13-09, 1:40 pm
Big numbers on that quad session a, those hack squats and leg presses are looking damn good.

Mr. Aestheticz
07-13-09, 1:58 pm
We In Condition Like Branch Yet?

Aggression
07-13-09, 2:22 pm
Big numbers on that quad session a, those hack squats and leg presses are looking damn good.

Yup. I decided to go a bit heavier with those 2. Definitely feelin' it now.


We In Condition Like Branch Yet?

Ha, not yet, Mr. A. I'm down to about 227 now. Initial signs of progress shows in that my waist has gotten tighter/smaller, which is good because the waist is my biggest worry. Too many enjoyable treats in the last 8 weeks, haha.

C.Coronato
07-13-09, 3:15 pm
Solid looking workouts brother man. One week down, and how are ya feelin?

Aggression
07-13-09, 3:22 pm
Solid looking workouts brother man. One week down, and how are ya feelin?

One week down, no doubt, TTL. Feelin' fine. Nothing different over here. Everyone keeps texting me asking me how I'm doing. Because my off-season diet was so strict, this is like any other time to me. Sure, I can't have a beer or bad foods, but its all part of the process. Its a test of will, and I'll be damned if I give in for that bullshit. I've noticed slight changes to my body in the past week. Mike noticed the veins in my lower arms are more prevalent already, and I took 'before' pics for reference. My waist has already become visibly tighter/smaller, so all is looking good.

hardworkE
07-13-09, 4:33 pm
One week down, no doubt, TTL. Feelin' fine. Nothing different over here. Everyone keeps texting me asking me how I'm doing. Because my off-season diet was so strict, this is like any other time to me. Sure, I can't have a beer or bad foods, but its all part of the process. Its a test of will, and I'll be damned if I give in for that bullshit. I've noticed slight changes to my body in the past week. Mike noticed the veins in my lower arms are more prevalent already, and I took 'before' pics for reference. My waist has already become visibly tighter/smaller, so all is looking good.

Yeaaaa son. No worries on the bad food/BS, I know for the most part it won't even tempt you because of how hard you are working on bringing in the best possible package. When you do finish though, we will definitely get together for a celebratory beer.

I'm actually gonna be home this weekend if you are trying to get down with a workout. Let me know, maybe a Saturday around noon?

Firedrake
07-13-09, 4:40 pm
One week down, no doubt, TTL. Feelin' fine. Nothing different over here. Everyone keeps texting me asking me how I'm doing. Because my off-season diet was so strict, this is like any other time to me. Sure, I can't have a beer or bad foods, but its all part of the process. Its a test of will, and I'll be damned if I give in for that bullshit. I've noticed slight changes to my body in the past week. Mike noticed the veins in my lower arms are more prevalent already, and I took 'before' pics for reference. My waist has already become visibly tighter/smaller, so all is looking good.

Good to hear, bro -- dont'cha love it when the veins start coming in?

prowrestler
07-13-09, 6:16 pm
nice chest day and quad day man, fly presses are awsome

Aggression
07-14-09, 8:16 am
Yeaaaa son. No worries on the bad food/BS, I know for the most part it won't even tempt you because of how hard you are working on bringing in the best possible package. When you do finish though, we will definitely get together for a celebratory beer.

I'm actually gonna be home this weekend if you are trying to get down with a workout. Let me know, maybe a Saturday around noon?

A celebratory beer sounds great, brother. I'll hold you to that.

I hit you up last night, around 10pm. Left you a message about Saturday's ABC at Apollon. You should come up.


Good to hear, bro -- dont'cha love it when the veins start coming in?

It'll all start coming together soon enough, Fire. Little by little the changes will come ...


nice chest day and quad day man, fly presses are awsome

Yup. Always gotta keep things interesting, IMO.

Aggression
07-14-09, 8:22 am
Toms River Fitness
08753
8pm

Hamstrings:
SM SLDL: 3 x 10 (185)
Reverse Hack Squat: 3 x 10
Standing Single Leg Curl: 3 x 10

Back:
Lat Pulldowns: 4 x 8-12
Chest-supported T-bar Row: 3 x 6-10 (365)
HS High Row: 3 x 10 (225)
-- super set w/ --
Seated 1-Arm Row: 3 x 10 (315)
Rack Deads: 4 x 10 (405x10)

*Reverse hack squats = best hamstring exercise I've ever done. Took a few reps to find a comfortable position, but then it was game on.
*I think I gained an inch on each side of my back last night. Pump was insane.

*I've stated this before, but I'll say it again: weights are written as if they're barbell loaded. For example, T-bar for 365 was 3 pies and a 25. Or HS 1-Arm Row, 315 meant 3 plates on each side. I know I'm not really rowing 315lbs with one arm, but for my own convenience, I do it this way ...

OklahomaMuscle
07-14-09, 9:38 am
Toms River Fitness
08753
8pm

Hamstrings:
SM SLDL: 3 x 10 (185)
Reverse Hack Squat: 3 x 10
Standing Single Leg Curl: 3 x 10

Back:
Lat Pulldowns: 4 x 8-12
Chest-supported T-bar Row: 3 x 6-10 (365)
HS High Row: 3 x 10 (225)
-- super set w/ --
Seated 1-Arm Row: 3 x 10 (315)
Rack Deads: 4 x 10 (405x10)

*Reverse hack squats = best hamstring exercise I've ever done. Took a few reps to find a comfortable position, but then it was game on.
*I think I gained an inch on each side of my back last night. Pump was insane.

*I've stated this before, but I'll say it again: weights are written as if they're barbell loaded. For example, T-bar for 365 was 3 pies and a 25. Or HS 1-Arm Row, 315 meant 3 plates on each side. I know I'm not really rowing 315lbs with one arm, but for my own convenience, I do it this way ...

Great session big dog, those rack deads are gonna do great things for your deads and the back thickness...keep killing it brotha

hardworkE
07-14-09, 11:19 am
Good stuff all around man. I got your message this morning, I'll see about Saturday but I don't think I'm gonna be able to make it. I have some running around to do with the family during the day so I was just going to try to get in and out for a quick workout. I'll bring home your shoes too.

Mr. Aestheticz
07-14-09, 12:40 pm
How We Feeling?

Aggression
07-14-09, 2:27 pm
Great session big dog, those rack deads are gonna do great things for your deads and the back thickness...keep killing it brotha

Lets hope so. My training partner told me I'm going to look real good from the back, as long as I come in with good conditioning. My back is my best feature.


Good stuff all around man. I got your message this morning, I'll see about Saturday but I don't think I'm gonna be able to make it. I have some running around to do with the family during the day so I was just going to try to get in and out for a quick workout. I'll bring home your shoes too.

Good looks, E.


How We Feeling?

Feelin' good, feelin' great. Feelin' great, feelin' good, how are you?

HaHa, little bit of an Outkast lyric for ya.

I'm feeling fine, Mr. A. Just cruising along right now. I went to eat dinner last night, and as I walked into the kitchen, I saw a box of pizza and a thing of buffalo wings sitting on the counter. Dinner for my mom and brother. That sucked, haha. But I didn't falter. I heated up my chicken/beef/broccoli and sweet potato meal and moved on ...

Firedrake
07-14-09, 2:37 pm
I went to eat dinner last night, and as I walked into the kitchen, I saw a box of pizza and a thing of buffalo wings sitting on the counter. Dinner for my mom and brother. That sucked, haha. But I didn't falter. I heated up my chicken/beef/broccoli and sweet potato meal and moved on ...

Heh. I remember going over to Rage's house while I was dieting, and he was sitting there with a big bucket of KFC . . . I sat there munching my chicken breast and sweet potato . . . some trainer HE is <grin>

Good work on the hams and back!

Aggression
07-14-09, 4:25 pm
Heh. I remember going over to Rage's house while I was dieting, and he was sitting there with a big bucket of KFC . . . I sat there munching my chicken breast and sweet potato . . . some trainer HE is <grin>

Good work on the hams and back!

A good buddy of mine said that there will be temptation all over the place as I diet down. That is fine. Sure, I may want to gorge out on a few slices of pizza and wings, but I won't. Because I'm ready to get peeled. I'm just cruising right through this diet, like a machine. No thoughts, no emotions. Just doing the damn thing. The time is now ...


Chest and traps tonight. Can't wait. Feeling some big numbers ..

prowrestler
07-14-09, 4:27 pm
sick hamy day man, rev hacks....hmmmm

liftthatshit08
07-14-09, 11:14 pm
keep goin bro, keep the head on straight, and ull dominate

LittleMan55
07-15-09, 6:01 am
Great looking stuff in here! Stay strong, focused and do work...

mritter3
07-15-09, 8:08 am
killer hammy day man, i love the rev. hack squats, a favorite of mine.

Aggression
07-15-09, 8:33 am
keep goin bro, keep the head on straight, and ull dominate

Thanks brother. I'm diggin' the username.


Great looking stuff in here! Stay strong, focused and do work...

I gotta keep up with you, LM! If you've been at this for 20+ weeks without faltering, the bar has been set. I gotta keep pace.


killer hammy day man, i love the rev. hack squats, a favorite of mine.


sick hamy day man, rev hacks....hmmmm

Yes sir. A buddy of mine recommended them. Then I read about Dennis Wolf doing them in the new issue of MD. I decided to give them a try. Your head is in a bit of an awkward position. Maybe I just need to find that 'sweet spot'. My hams are torn up from that exercise.

Aggression
07-15-09, 10:23 am
Toms River Fitness
08753
7:30

Chest:
Machine Fly: 4 x 10-15
Incline DB Press: 4 x 8-10
Flat HS Press: 3 x 10
Low-Cable Fly: 3 x 10

Traps:
Smith Machine Shrugs: 5 sets

Abs:
Lying V-Crunch: 3 sets
Decline Crunches: 1 set

OklahomaMuscle
07-15-09, 10:25 am
Toms River Fitness
08753
7:30

Chest:
Machine Fly: 4 x 10-15
Incline DB Press: 4 x 8-10
Flat HS Press: 3 x 10
Low-Cable Fly: 3 x 10

Traps:
Smith Machine Shrugs: 5 sets

Abs:
Lying V-Crunch: 3 sets
Decline Crunches: 1 set

Damn I guess everyone's gonna hide there numbers now...
Keep doing work A, gonna be lookin lean and mean real soon...get it done

C.Coronato
07-15-09, 10:32 am
Basic and to the point. Good shit A. What you got on the menu for Appolon?

pmug0000
07-15-09, 12:19 pm
pre-exhaust always does the trick

B Con
07-15-09, 2:16 pm
Solid sessions as always. Definitely keep focused and keep to the goal at hand and stay away from dem dere temptations :) Plenty of time to celebrate after victory.

Aggression
07-15-09, 3:21 pm
Damn I guess everyone's gonna hide there numbers now...
Keep doing work A, gonna be lookin lean and mean real soon...get it done

Haha. Nothing special in terms of weight. It was more of a 'pump' workout, rather than a numbers workout. I only tend to put up numbers if I feel they are respectable, haha.


Basic and to the point. Good shit A. What you got on the menu for Appolon?

Yes sir. On the menu for Apollon will be chest, our second session of the week. It'll probably be 3 exercises for 3-4 sets. Then we'll probably hit up some abs, forearms, maybe calves, etc. After we finish chest, we typically hit up the often-neglected body parts.


pre-exhaust always does the trick

Dude, no joke. Whenever I do a pre-exhaust, the pump is so intense it actually hurts. I'm not talking 'O yeah, big pump, feels good' kinda shit. I'm talking actual pain by the end of each set. niCe.


Solid sessions as always. Definitely keep focused and keep to the goal at hand and stay away from dem dere temptations :) Plenty of time to celebrate after victory.

You bet your ass, B. Thanks for the motivation.

prowrestler
07-15-09, 4:01 pm
i need to find out how to set up rev hacks, then ill give em a go lol

Firedrake
07-15-09, 4:03 pm
Respectable? Dude, your numbers are always respectable, pump or not!

That was a great session!

Aggression
07-15-09, 4:28 pm
i need to find out how to set up rev hacks, then ill give em a go lol

Hands down, the best hammy exercise I've ever done. Its real awkward getting into it. Your head isn't in the best of places. Its pretty much smashed between the pads where the shoulders and back would normally meet in a regular hack squat. But once you get the movement down, its great. I definitely recommend it. I did the first set with no weight, just to get a feel. I suggest the same, homie. You won't be disappointed.


Respectable? Dude, your numbers are always respectable, pump or not!

That was a great session!

Thanks Fire. Got the day off tonight. Tomorrow starts another span of 4 workouts through the weekend, including the ABC at Apollon. Hell yeah.

scals
07-15-09, 9:00 pm
Hammys, back, and chest workouts looking good bro. Have a good time Saturday.

Aggression
07-16-09, 8:18 am
Hammys, back, and chest workouts looking good bro. Have a good time Saturday.

Thanks bud. Yeah it should be a good time. I hear good things about this gym. I'm pumped.

Mr. Aestheticz
07-16-09, 8:33 am
Whatcha Got In The Books Coming Up Lil Quiet In Here?

B Con
07-16-09, 9:25 am
I'm gonna look like a goon trying the reverse hacks but I've read so much about 'em and after seeing you implement them I gotta give 'em a try.

Aggression
07-16-09, 10:33 am
Whatcha Got In The Books Coming Up Lil Quiet In Here?

Business as usual, Mr. A. Nothing really worth speaking of at the moment. Diet changed a bit this week. Dropped a bit of food, changed some beef to chicken, etc.

Next week I start doing some cardio. 3x/week for 45min. We'll go from there ...


I'm gonna look like a goon trying the reverse hacks but I've read so much about 'em and after seeing you implement them I gotta give 'em a try.

They're real awkward to do. Once you get comfortable, it feels fantastic. After I finished, I looked up and everyone was staring at me. BUT, I guarantee people will be attempting it now ....

B Con
07-16-09, 10:37 am
They're real awkward to do. Once you get comfortable, it feels fantastic. After I finished, I looked up and everyone was staring at me. BUT, I guarantee people will be attempting it now ....

Were you're shorts too short?!? Hence all the staring?

Haha yeah I've read great things about 'em. I got legs tomorrow so I'll keep you updated bout 'em. Our hack squat machine is straight from the 1600s so it will be interesting.

hardworkE
07-16-09, 12:01 pm
Dropped some food from the diet...uh oh, hope you are still satisfying that massive hunger. Hiding the numbers from your workouts/sig...next time I see you, you're probably gonna be shredded. Time to put the mass monster to sleep for a little bit?

Aggression
07-16-09, 1:33 pm
Were you're shorts too short?!? Hence all the staring?

Haha yeah I've read great things about 'em. I got legs tomorrow so I'll keep you updated bout 'em. Our hack squat machine is straight from the 1600s so it will be interesting.

You won't be disappointed. My hams are still a bit tight from doing them Monday night.


Dropped some food from the diet...uh oh, hope you are still satisfying that massive hunger. Hiding the numbers from your workouts/sig...next time I see you, you're probably gonna be shredded. Time to put the mass monster to sleep for a little bit?

The Mass Monster has been put to sleep, for now. After the show, its going to come back, big time. My goal for next summer? Be too heavy to use the diving board at my house (260lbs)

prowrestler
07-16-09, 1:36 pm
im ALWAYS down for a good hamstring exercise....always

ill utbue some vids also loool

OklahomaMuscle
07-16-09, 1:36 pm
My goal for next summer? Be too heavy to use the diving board at my house (260lbs)

This just makes me smile... Only a freak like us could be dieting for a show while making plans for the next bulk...I love it

hardworkE
07-16-09, 3:52 pm
The Mass Monster has been put to sleep, for now. After the show, its going to come back, big time. My goal for next summer? Be too heavy to use the diving board at my house (260lbs)

I don't see it as being too heavy to use, I see it as getting a little extra 'bounce' before a Nice cannonball.

Enforcer
07-16-09, 6:59 pm
Hey bro just want to jump in and wish you all the best of luck with your training and dieting for your show. I know you just started and its a long road ahead, but its gonna go by fast. You have a solid head on your shoulders and I know you wont let anything get in your way. Keep up the intensity bro and Ill def be along for the trip.

Aggression
07-17-09, 10:57 am
im ALWAYS down for a good hamstring exercise....always

ill utbue some vids also loool

Give it a shot. Its great. My hams were sore up until last night. Good stuff. Definitely gonna be in the weekly rotation now.


This just makes me smile... Only a freak like us could be dieting for a show while making plans for the next bulk...I love it

HaHa. I was using the diving board last weekend. My mom went over and checked the weight limit in an effort to rip on me for being 230. Luckily I'm still 30lbs shy of the weight limit.


I don't see it as being too heavy to use, I see it as getting a little extra 'bounce' before a Nice cannonball.

I don't know man, I have that 'safety spring' diving board. My parents went the safe route when putting in that pool. The weight limits reads 260lbs. I don't have the luxury of a full spring board like you do. Considering I still have ups (hey, I can still grab rim at 230, easily), I bet I could jump off your board and land on your roof, haha.


Hey bro just want to jump in and wish you all the best of luck with your training and dieting for your show. I know you just started and its a long road ahead, but its gonna go by fast. You have a solid head on your shoulders and I know you wont let anything get in your way. Keep up the intensity bro and Ill def be along for the trip.

Thanks E. You paved the road for me in terms of growth and character. I'm just following suit and adding my own flavor to the mix. I'm in this 100%, all the way. Glad you'll be along for the ride.

And I'm diggin' the signature ... haha.

Aggression
07-17-09, 11:00 am
Toms River Fitness
08753
8pm

Delts:
Smith Machine Shoulder Press: 5 x 7-15 (225)
HS Shoulder Press: 3 x 6-10 (275)
1-Arm Cable Laterals: 3 x 10 (50)
1-Arm Rope Front Raise: 3 x 10 (40)
Reverse Pec Dec: 3 x 10 (140)

Calves:
Super Horizontal Calf Raise: 4 x 10 (4pps)
Single Leg Donkey Calf Raise: 3 x 10

*didn't feel my best in there; felt slow, sluggish, tired. But I still powered through as best I could. TGIF.

weedlewott
07-17-09, 11:03 am
Very nice.
How are them delts feelin?

Mr. Aestheticz
07-17-09, 11:04 am
Is Tr Your Regualr Gym?

OklahomaMuscle
07-17-09, 11:32 am
Pretty damn good work for not feeling all there, good session A...and yes TGIF

LittleMan55
07-17-09, 11:36 am
Great work A! As for feeling not all there... It comes with prep. Overcome it mentally and push hard as hell. Its a must! It sucks sometimes for sure, but just keep your mind right and the body will follow you.

pmug0000
07-17-09, 1:31 pm
Good shoulder session. How did you like the rope front raises? I might give those a try next time I work delts

Aggression
07-17-09, 4:28 pm
Very nice.
How are them delts feelin?

Feeling nice and tight, ww.


Is Tr Your Regualr Gym?

Yup. I rep Toms River Fitness on the daily. I hit up Jersey Shore Fitness for a change of pace every now and then. I love it at JSF, wish I could be there every day.


Pretty damn good work for not feeling all there, good session A...and yes TGIF

Thanks, OKM. Yeah I just didn't feel ready to rock. Then my first heavy set of smith presses went up 'too' easy. Right then and there I got jacked up and hit it hard.


Great work A! As for feeling not all there... It comes with prep. Overcome it mentally and push hard as hell. Its a must! It sucks sometimes for sure, but just keep your mind right and the body will follow you.

Thanks for the advice, LM. It wasn't a diet thing. I was just flat-out tired and drained. I got it going after my first set, which was great. Walking in to the gym, I just wanted to go home. That's why I love having a training partner. If I'm feeling down, he'll jack me up, and vice versa.


Good shoulder session. How did you like the rope front raises? I might give those a try next time I work delts

Awesome exercise, P. Standing away from the stack and do it like you would a normal front raise. It doesn't put any stress on your wrist or shoulder. Its a 'pure' feeling; great pump in the delts.

printez625
07-17-09, 4:33 pm
What up . May be you can help me with this. I have been dieting for about 9 weeks now and i have lost 31.4lbs so far. I was one of the winners of the New Animal Cuts formula which i am waiting to come in. The thing is I was also about to start taking creatine. Whats your take on it.

Aggression
07-17-09, 6:23 pm
What up . May be you can help me with this. I have been dieting for about 9 weeks now and i have lost 31.4lbs so far. I was one of the winners of the New Animal Cuts formula which i am waiting to come in. The thing is I was also about to start taking creatine. Whats your take on it.

I would take both. Creatine helps pull water into the muscles. Cuts will drain your body from excess water weight under the skin. Ultimately, it'll allow your muscles to stay full and hard, while your skin gets tighter.

scals
07-17-09, 8:14 pm
Solid delt session brother. Looking good as usual.

Aggression
07-19-09, 11:53 am
Toms River Fitness
08753
8:15pm

1/2 serving Shock Therapy
2 BCAA Max caps pre

1 serving BR Intra-Aid
1/2 serving Shock Therapy during

Arms:
V-Bar Pushdown: 4 x 10-15
Single Arm X-body Cable Ext: 3 x 10
Seated DB Ext: 3 x 10
DB Kickbacks: 3 x 10
-- super set w/ --
Standing Overhead Rope Ext: 3 x 10
EZ-bar Preacher Curls: 4 x 8-10
Incline DB Curl: 3 x 6-10
Hammer Bar over Preacher Bench: 3 x 10
Low Alternating Cable Curls: 2 x 8-10
Front Double Bicep Cable Curl: 2 x 10

1 scoop Vanilla IsoWhey
1 scoop CarbMax
4 grape creatine chews
2 BCAA max caps

Damn .. my arms are still hurtin' ....

LittleMan55
07-19-09, 12:02 pm
Thats one sick arm day A! I can't wait to take some IA again after my show. I don't know when I will bring it back into the mix yet, because during the rebound I won't need much more than food to grow and I want to maximize that before starting to supplement hard again. That way when I do throw in the supps I really see benefit. Plus I really just want to have food!

Aggression
07-19-09, 9:45 pm
Thats one sick arm day A! I can't wait to take some IA again after my show. I don't know when I will bring it back into the mix yet, because during the rebound I won't need much more than food to grow and I want to maximize that before starting to supplement hard again. That way when I do throw in the supps I really see benefit. Plus I really just want to have food!

I haven't cut out the IA, yet. I know it's coming soon. But when that happens, I'll just load up the gallon with some BCAA stack + EAA stack. I'm growing a bit tired of the Blue Raz IA anyway. It'll be nice to switch it up for a while. Good looks homie.

Aggression
07-19-09, 9:54 pm
NJ ABC @ Apollon Gym
Edison, NJ 08817

Chest:
Flat BB Bench Press: 6 x 5-10 (275)
Incline DB Fly: 3 x 10 (70)
Pec Dec: 3 x 10 (90)
Incline Hammer Press: 3 x 10 (last set = double drop til failure)
DB Pullovers: 3 x 5-10 (100lb x 5)

Abs:
Decline Crunches: 3 x 15
Rope Crunches: 3 x 15

*chest was fucking smoked

http://i145.photobucket.com/albums/r217/er1994/Apollon/IMG_1702.jpg
http://i145.photobucket.com/albums/r217/er1994/Apollon/IMG_1684.jpg
http://i145.photobucket.com/albums/r217/er1994/Apollon/IMG_1697.jpg

Aggression
07-20-09, 8:14 am
Toms River Fitness
08753
4pm

Pump and BCAA Max pre
Intra-Aid during

Quads:
Leg Extensions: 4 x 12-20
Squats: 6 x 8-10 (135x15(x2) 225x10 275x8 275x9 225x15)
Leg Press (feet together): 3 sets (3ppsx25 5ppsx28 3ppsx20 (slow))
HS Single Leg Ext: 3 x 10 (45)

1 scoop Vanilla IsoWhey
1 scoop CarbMax
2 BCAA Max
4 creatine chews
1 serving Glutamine

*Quads were blown the fuck up after this one; one of the more intense sessions ever. Felt good.

mritter3
07-20-09, 8:20 am
hey man the chest and quad days looked pretty rough.....i like it, keep up the intensity man.

Mr. Aestheticz
07-20-09, 9:15 am
Had Fun?

OklahomaMuscle
07-20-09, 9:37 am
Looking good in here A, those are some solid weights to be throwing around in contest prep, starting to see the arms cutting up in the pics, lookin good homie, keep doing your thing, 13 more weeks?

B Con
07-20-09, 9:43 am
Damn I wish I coulda made that ABC... looking solid as always A.

pmug0000
07-20-09, 1:32 pm
Big chest and quad sessions A, I love the feet together leg press it really puts a hurtin' on the quads

Aggression
07-20-09, 2:54 pm
hey man the chest and quad days looked pretty rough.....i like it, keep up the intensity man.

Thanks mritter. Yeah, we've kicked up the intensity a bit through the last 3 workouts. My body is demolished.


Had Fun?

Absolutely. ABC's are always a good time. Its nice to mix it up with all the brethren again.


Looking good in here A, those are some solid weights to be throwing around in contest prep, starting to see the arms cutting up in the pics, lookin good homie, keep doing your thing, 13 more weeks?

Thanks for that, OKM. Ah, its more like 14 weeks. Technically, its 13 weeks, 5 days. So far, so good.


Damn I wish I coulda made that ABC... looking solid as always A.

Thanks, B. Yeah man, we need to get up again soon. The Arnold is too far off at this point, haha.


Big chest and quad sessions A, I love the feet together leg press it really puts a hurtin' on the quads

Hell yeah, P. Feet close together is where it's at. I'm trying to get some more quad sweep, so all my presses are done with the feet close together. So far, so good.

hardworkE
07-20-09, 3:47 pm
Saw this dude this past weekend, my man is BIG.

Looks like you had a solid weekend, keep doing your thing

C.Coronato
07-20-09, 4:06 pm
Yeaaa buddy. Good shit going on in here. Im liking that 6 sets of squats .. its intense!

scals
07-20-09, 6:59 pm
Looking nice and big brother. Workouts have been solid as well.

Aggression
07-21-09, 9:08 am
Saw this dude this past weekend, my man is BIG.

Looks like you had a solid weekend, keep doing your thing

BIG? Ha I ain't looking to be big anymore. I'm looking for that shredded wheat business buddy! Good to see you this weekend. We gotta get together when we aren't busy doing shit. I gotta let you take me for a ride in your new whip. Shit is clean, my man. I'm liking it.


Yeaaa buddy. Good shit going on in here. Im liking that 6 sets of squats .. its intense!

My legs are torched, brother. Feelin' good. Gotta get that sweep going on. I mean I'm no TreeTrunkLegs, but maybe I can come close ...


Looking nice and big brother. Workouts have been solid as well.

Thanks scals, just trying to step it up a bit lately.

B Con
07-21-09, 9:18 am
The Arnold is always too far off haha. Just tell Eric to get me some plane tickets up there and we're set hahaha

Aggression
07-21-09, 9:20 am
The Arnold is always too far off haha. Just tell Eric to get me some plane tickets up there and we're set hahaha

Sounds good to me, B. We'll have you flown in for the next NJ ABC!

LittleMan55
07-21-09, 9:21 am
nothing but solid ass work going on in here!

Wish I could have made that ABC looked like a damn good time.

Aggression
07-21-09, 9:23 am
nothing but solid ass work going on in here!

Wish I could have made that ABC looked like a damn good time.

We definitely missed ya, brother.


Toms River Fitness
08753

5:00am - Cardio (45min)

7:45pm - Hamstrings+Back

Hamstrings:
Seated Leg Curl: 3 x 12 (160)
Standing Single Leg Curl: 3 x 10
Reverse Hack Squats: 3 x 10

Back:
Close Grip Pulldown: 4 x 8-10 (190)
T-Bar Row (bar shoved into corner style): 3 x 10-12 (4px10)
Seated Wide Grip Row: 3 x 12
Assisted Chins: 3 x 10

- volume wasn't as heavy, but the weight sure was. Feel into a groove on the first rep of the first set. felt nice. big pump. solid.

hardworkE
07-21-09, 9:30 am
So what's your machine of choice at 5am? And there is something soothing about TRF in the morning when it is still dark. Getting out of bed sucks, no matter what anyone says, but when you walk in the door it feels good...

Aggression
07-21-09, 10:37 am
So what's your machine of choice at 5am? And there is something soothing about TRF in the morning when it is still dark. Getting out of bed sucks, no matter what anyone says, but when you walk in the door it feels good...

Yesterday, and most likely tomorrow, it will be the treadmill. 5.0 incline, 3.0 speed. niCe. Reason I picked the treadmill is bc it has its own TV built in. I just get my daily intake of Sportscenter in during the 45min. Yeah bro, it was eerie. The drive there felt like it was in the middle of the night. Shit, it basically was. Pitch black out. As I left the gym (around 6:15), the gym had a pretty good crowd of people. There were even some 18-year old looking kids lifting hard. I was surprised/impressed. The last thing I want to be doing at 6am is getting under a bench, haha.

Getting out of bed sucked. But on the way there, I popped a red stimulant pill. I have about 50 of 'em saved up from all the M-stak/Pump packs. It got me going pretty quickly. I left the gym, showered, ate breakfast and headed off to work. I felt more awake than usual. Tomorrow is session # 2 ....

C.Coronato
07-21-09, 10:56 am
5:00am - Cardio (45min)



Shit. Now its serious.

OklahomaMuscle
07-21-09, 11:36 am
Shit. Now its serious.

Indeed, get it done A, the dark drive to the gym that early in the morning is rather surreal...I almost enjoy it

hardworkE
07-21-09, 11:52 am
Getting out of bed sucked. But on the way there, I popped a red stimulant pill. I have about 50 of 'em saved up from all the M-stak/Pump packs. It got me going pretty quickly. I left the gym, showered, ate breakfast and headed off to work. I felt more awake than usual. Tomorrow is session # 2 ....

To be honest with you, I used to run almost everyday early morning...anywhere from 6am-8am depending on my schedule and I felt more wide awake when I would do that than ever before. Definitely gets the blood flowing early, and I actually really like it. I might need to get back to that because I've been dragging lately, think it has more to do with work and less to do with cardio though haha

Aggression
07-21-09, 1:45 pm
Shit. Now its serious.

Yes sir. Time to get peeled. I'm not wearing that Animal Tank until I feel I'm ready. I have it sitting nicely in my drawer. When I start to get some decent separation/vascularity, then I'll throw it on. Until then ....


Indeed, get it done A, the dark drive to the gym that early in the morning is rather surreal...I almost enjoy it

Yeah it was weird. Odd. I walked in at 6:15am. When I saw the time, I laughed out loud to myself. The last time I walked in at 6:15am was from an all-night bender in Atlantic City. I walked in, having not even slept yet, to see my Dad leaving for work. I remember saying to myself ''Damn, wtf am I doing?'', haha. Ah, the times have changed....


To be honest with you, I used to run almost everyday early morning...anywhere from 6am-8am depending on my schedule and I felt more wide awake when I would do that than ever before. Definitely gets the blood flowing early, and I actually really like it. I might need to get back to that because I've been dragging lately, think it has more to do with work and less to do with cardio though haha

Yeah, it definitely woke me up. I felt more awake during the whole day. I took a powernap at lunch, only because I felt it was necessary, not because I needed it.

J Wong
07-21-09, 2:00 pm
We definitely missed ya, brother.


Toms River Fitness
08753

5:00am - Cardio (45min)

7:45pm - Hamstrings+Back

Hamstrings:
Seated Leg Curl: 3 x 12 (160)
Standing Single Leg Curl: 3 x 10
Reverse Hack Squats: 3 x 10

Back:
Close Grip Pulldown: 4 x 8-10 (190)
T-Bar Row (bar shoved into corner style): 3 x 10-12 (4px10)
Seated Wide Grip Row: 3 x 12
Assisted Chins: 3 x 10

- volume wasn't as heavy, but the weight sure was. Feel into a groove on the first rep of the first set. felt nice. big pump. solid.

Awesome work. Going to the gym at 5am takes some serious dedication. About 12 more weeks until you step on that stage!

B Con
07-21-09, 2:36 pm
Sounds good to me, B. We'll have you flown in for the next NJ ABC!

Haha can't wait. I know Dorian will show then. :)

Damn stepping the cardio up... "Let's get serious"

prowrestler
07-21-09, 2:37 pm
nice work man, gonna give those rev hacks a go 2night

printez625
07-21-09, 3:15 pm
So is it time for contest prep now?

LittleMan55
07-21-09, 3:55 pm
I saw the G word! Good things happen once you find it. It will go quick and you will start to feel what needs to be done. Thats one of the best things about prep.

Aggression
07-21-09, 4:00 pm
Awesome work. Going to the gym at 5am takes some serious dedication. About 12 more weeks until you step on that stage!

A little more than 13 weeks, boom. Yeah it was a weird experience that I will go through again tomorrow morning! 5am cardio. Lets do it.


Haha can't wait. I know Dorian will show then. :)

Damn stepping the cardio up... "Let's get serious"

Yup. Time to add another piece of the puzzle to my prep ....


nice work man, gonna give those rev hacks a go 2night

Hope it works out for you. Its an odd spot to be in, so it feels awkward at first, then once you get into the groove, you're feeling it.


So is it time for contest prep now?

Yes sir. Been at it now a little over 2 weeks ...


I saw the G word! Good things happen once you find it. It will go quick and you will start to feel what needs to be done. Thats one of the best things about prep.

I believe you meant the C-word? If so, yup; time to gets things done...

LittleMan55
07-21-09, 4:06 pm
A little more than 13 weeks, boom. Yeah it was a weird experience that I will go through again tomorrow morning! 5am cardio. Lets do it.



Yup. Time to add another piece of the puzzle to my prep ....



Hope it works out for you. Its an odd spot to be in, so it feels awkward at first, then once you get into the groove, you're feeling it.



Yes sir. Been at it now a little over 2 weeks ...



I believe you meant the C-word? If so, yup; time to gets things done...

Nope meant G for grove. When that word shows up things are well under way. Cardio is the winner of it all though too. Just grind it out! Wear one of the new shirts while doing it so that everyone knows how you feel about it too.

Aggression
07-21-09, 4:09 pm
Nope meant G for grove. When that word shows up things are well under way. Cardio is the winner of it all though too. Just grind it out! Wear one of the new shirts while doing it so that everyone knows how you feel about it too.

HaHa. I got that new Animal Tank, but I refuse to wear it until I feel I'm worthy enough. Give me a few more weeks and maybe I'll post up a progress pic while wearing it. Ahh yes, G. Yeah I sat down on the seat to start pulldowns and just felt great. I was definitely eating too much food in the off-season. I felt uncomfortably full after all meals and it did some work on my waist area. Next time around, that won't happen. I feel so good hitting the gym feeling lighter. Got chest tonight, hitting it solo. Intensity will be up. I'm feeling some HEAVY flat dumbbell presses ....

OklahomaMuscle
07-21-09, 4:17 pm
I was definitely eating too much food in the off-season. I felt uncomfortably full after all meals and it did some work on my waist area. Next time around, that won't happen. I feel so good hitting the gym feeling lighter. Got chest tonight, hitting it solo. Intensity will be up. I'm feeling some HEAVY flat dumbbell presses ....

I totally agree with everything you just posted A, I feel SOOOO much better now that I'm lighter, I haven't lost much strength at all (just going higher reps) and I feel night and day different. Gonna definitely keep that in mind next off season...Now get it done man...

Firedrake
07-21-09, 4:18 pm
Ramp it up, bro! Rage had me doing an hour's cardio after my weights every morning for months, just to get rid of my post-surgery fat.

I actually LIKE getting the blood moving that early, as long as I've had my rest. There's a certain peace in cranking it out that early.

I can't wait to see your progress!

Mr. Aestheticz
07-21-09, 4:28 pm
45 Min Cardio Lol!

Man I Dont Miss That!

Solid Work, You Gonna Be Taking Pics As You Go Along?

Aggression
07-22-09, 8:47 am
I totally agree with everything you just posted A, I feel SOOOO much better now that I'm lighter, I haven't lost much strength at all (just going higher reps) and I feel night and day different. Gonna definitely keep that in mind next off season...Now get it done man...

Yup. Its one thing to tip the scales, its another thing to be comfortable in your own body. For a minute, I was getting too obsessed with the number on the scale, rather than how I saw myself in the mirror. It's all good though. Time to shape up ...


Ramp it up, bro! Rage had me doing an hour's cardio after my weights every morning for months, just to get rid of my post-surgery fat.

I actually LIKE getting the blood moving that early, as long as I've had my rest. There's a certain peace in cranking it out that early.

I can't wait to see your progress!

Yup, I totally agree, Fire. I hit it again early this morning rocking my Animal hoodie to get some extra sweat going on. One question I have is this: Where the fuck is everyone going at 5:15am? Seriously, I understand labor unions start at 7, and corporations start at 8/9, but still; the 1/4mile I travel to my gym had a good amount of traffic, considering the time.


45 Min Cardio Lol!

Man I Dont Miss That!

Solid Work, You Gonna Be Taking Pics As You Go Along?

Hmm. Yes, I'll be taking pics. I took a few at 16 weeks out. I'll probably take some again at 12 weeks, then 8, then 4. Whether or not you subscribers see them is still up in the air ... ;)

Maybe for a more dramatic effect, I'll post up the 16 week out pic right along side the pics from my show, haha.

Aggression
07-22-09, 8:51 am
Toms River Fitness
08753
7:45pm

Chest:
Incline BB Press: 5 x 8-10 (185)
*1 second pause on chest before pushing up again.
Flat DB Press: 3 x 8-10 (95)
Single Arm Pec Dec: 3 x 10 (120) followed by one set, 2 arms at a time x 10
Weighted Dips: 3 x F

Traps:
DB Shrugs: 4 x 10 (80x10, 100x10, 130x10, 160x10)
Smith CG Upright Row: 3 x 6-10 (135)

Forearms:
Seated Barbell Wrist Curls: 3 x 10-20
-- super set w/ --
Seated Reverse Wrist Curl w/ DB: 3 x 10-20


7/22
5am cardio session: 45min of treadmill

- no training today -

weedlewott
07-22-09, 8:52 am
excellent job on the chest and shoulders man.

mritter3
07-22-09, 9:25 am
gotta love the 5 am cardio, nice work on the chest/traps....looked like a brutal workout.

B Con
07-22-09, 9:44 am
I'm glad I'm not the only one in the gym at 5 AM... great work as always A.

Mr. Aestheticz
07-22-09, 9:46 am
You Have To Be Look Like Victor By Now?

OklahomaMuscle
07-22-09, 10:25 am
Still putting in work I see, those pause reps on the incline are killer...can only imagine how fried your pecs were after that...keep doing work A

pmug0000
07-22-09, 1:36 pm
Good session A, moving some big DB's on those shrugs. And repping 185 with a pause is no joke either

Aggression
07-22-09, 1:40 pm
excellent job on the chest and shoulders man.

Thanks Dub-W.


gotta love the 5 am cardio, nice work on the chest/traps....looked like a brutal workout.

Yup. Gettin it in real early now. Its nice to be in there bright and early, or should I say dark and early, haha. The sun ain't even up yet when I'm walking into the gym. It feels surreal, but I like it.


I'm glad I'm not the only one in the gym at 5 AM... great work as always A.

Yes sir, we be putting in work at all times, B!


You Have To Be Look Like Victor By Now?

Ha, that'd be real nice.


Still putting in work I see, those pause reps on the incline are killer...can only imagine how fried your pecs were after that...keep doing work A

Yup. I like to keep things interesting. After destroying the chest at the ABC on Saturday, I wanted to go a bit lighter, but still make it real hard. So I let the bar rest on my chest for 1 second before going up. Felt good. The single arm pec flys felt great too.

Aggression
07-23-09, 9:00 am
Not much to spit about today. Cardio yesterday morning, no training last night. Cooked up some chicken for the remainder of the week and hung out. No cardio today. I planned on doing my final session tomorrow morning, but I think I'm going to push it back until Saturday, where I can wake up at 7am as opposed to 5am. Sweet. Woke up sitting at 225lbs.

C.Coronato
07-23-09, 9:06 am
Looking good brother. Whats cardio now? 3 days a week?

B Con
07-23-09, 10:25 am
Yes sir, we be putting in work at all times, B!


Nothing starts your day better either. Keep up the good work as always A.

Aggression
07-23-09, 12:19 pm
Looking good brother. Whats cardio now? 3 days a week?

This week it's 3 days for 45min each. Next time I believe it'll be at 4 days. From there, it'll be a touch and go thing.


Nothing starts your day better either. Keep up the good work as always A.

I agree. I did cardio Monday/Wednesday. I felt more awake all day from doing it. The days I didn't do cardio, like today, I feel like I'm draggin' more.

OklahomaMuscle
07-23-09, 12:22 pm
I agree. I did cardio Monday/Wednesday. I felt more awake all day from doing it. The days I didn't do cardio, like today, I feel like I'm draggin' more.

I can definitely aree with this...Monday I didn't do cardio due to it being leg day and Dragging is an understatement, the other three days I've felt great all day, although I do get worn down much faster in the evening though...but I almost enjoy the morning cardio (don't tell Rage, he'll up it to 2 hours or something)
Keep up the good work A, big things on the Horizon for you

Aggression
07-24-09, 10:10 am
I can definitely aree with this...Monday I didn't do cardio due to it being leg day and Dragging is an understatement, the other three days I've felt great all day, although I do get worn down much faster in the evening though...but I almost enjoy the morning cardio (don't tell Rage, he'll up it to 2 hours or something)
Keep up the good work A, big things on the Horizon for you

Ah, we'll enjoy it now because it's still 'new' and not that intense. Once I get on the '6-days a week for 60min' version, I doubt I'll be as psyched about it! Yup, the only off-day from cardio for me will be on Sunday's, being it quad day. I will very much be looking forward to Sundays as time goes on ...

Aggression
07-24-09, 10:20 am
What a long fucking day:

Everything was fine and dandy until I had to make the trek home. It started raining here in the Dirty Jerz, so as we all know, people shit themselves when they see rain on the roads. Thursdays tend to take a bit more time to get home. Most people opt to take off on Friday, so they get a head start on their weekend down at the Shore, thinking they'll be ahead of the game. Well, that's not so true, because a shit-ton of people all have the same idea. Traffic ain't as bad a Friday, but when you combine extra 'Jersey Shore traffic' with a rainstorm, its a very potent cocktail for disaster. I usually pull into my house at 5:50. Last night I pulled into my house at 6:40pm. Fuck me. To make matters worse, I had to stop at a foodstore to pick up some beef. I cooked my food Wednesday night, but didn't realize I was at the end of my beef. So after getting home, being miserable, I went out back to stand in the pouring rain to hit up the grill. All I was thinking was ''Please let there be enough gas in the tank to finish this shit...'' I prepped my meals, ate my dinner and was finally able to relax for a few minutes before hitting the gym...

Toms River Fitness
08753
8:20pm

Shoulders:
Bent Over DB Raise: 4 x 12-15 (45's)
Standing 1-Arm Laterals: 3 x 10-12 (45's)
HS Seated Laterals: 3 x 10 (35's each side)
Smith BTN Press: 2 x 10
Smith Front Press: 2 x 8-10

Calves:
Super Horizontal Calf Press: 3 x 10-15 (4ppsx10)
Donkey Calf: 3 x 10 (stack(400) x 10)

*Training partner is noticing results. My face is 'skinnier', my waist is tighter, my forearms are more vascular/separated. I even noticed some grooves/separation in my upper abs/serratus area. Uh oh ...
*Arms tonight at Jersey Shore Fitness. Can't wait. Going REAL big tonight ...
*Cardio tomorrow morning ...

OklahomaMuscle
07-24-09, 10:24 am
Nice dude, just nice, we don't have traffic round here, at least not enough to complain about. But I can definitely understand where your coming from, at least you got in a good session at the gym. I've been told day's like those come quite often while in contest prep...just keep you mind right and get it done. Have fun at JSF man, would love to hit that gym some day...

JUGGERNAUT
07-24-09, 10:33 am
A great tale of getting it done matter what the schedule, distraction or obstacles.

LittleMan55
07-24-09, 10:37 am
Cardio FTW!!! haha... At least you only got a few days of it right now. Chest and shoulder work looked solid too.

hardworkE
07-24-09, 10:42 am
With the amount of technology that is available today, traffic will become obsolete at some point. The problem is Jersey will be the last place on earth for this to happen, haha. Just the price to pay to live in the greatest state, or at least thats what we say to ourselves.

Good stuff with the progress. I'm sure after hitting minimal cardio, your body is burning up fat the second you step on that treadmill. Awesome to hear man.

pmug0000
07-24-09, 1:26 pm
Sounds like you're starting to lean out pretty quick, good shit man. And way to bomb the delts.

C.Coronato
07-24-09, 1:50 pm
What a long fucking day:

Everything was fine and dandy until I had to make the trek home. It started raining here in the Dirty Jerz, so as we all know, people shit themselves when they see rain on the roads. Thursdays tend to take a bit more time to get home. Most people opt to take off on Friday, so they get a head start on their weekend down at the Shore, thinking they'll be ahead of the game. Well, that's not so true, because a shit-ton of people all have the same idea. Traffic ain't as bad a Friday, but when you combine extra 'Jersey Shore traffic' with a rainstorm, its a very potent cocktail for disaster. I usually pull into my house at 5:50. Last night I pulled into my house at 6:40pm. Fuck me. To make matters worse, I had to stop at a foodstore to pick up some beef. I cooked my food Wednesday night, but didn't realize I was at the end of my beef. So after getting home, being miserable, I went out back to stand in the pouring rain to hit up the grill. All I was thinking was ''Please let there be enough gas in the tank to finish this shit...'' I prepped my meals, ate my dinner and was finally able to relax for a few minutes before hitting the gym...



All the better to get big brother. Its lights the fire.

Aggression
07-24-09, 4:22 pm
Nice dude, just nice, we don't have traffic round here, at least not enough to complain about. But I can definitely understand where your coming from, at least you got in a good session at the gym. I've been told day's like those come quite often while in contest prep...just keep you mind right and get it done. Have fun at JSF man, would love to hit that gym some day...

I envy you. But, I love Jersey. I'll live here forever. Its just the price you have to pay. Now if only I had to commute south for work, instead of north .....


A great tale of getting it done matter what the schedule, distraction or obstacles.

Absolutely, J. You just gotta get it done.


Cardio FTW!!! haha... At least you only got a few days of it right now. Chest and shoulder work looked solid too.

Yup. Pretty soon it'll kick into high gear. Thanks for looking out ..


With the amount of technology that is available today, traffic will become obsolete at some point. The problem is Jersey will be the last place on earth for this to happen, haha. Just the price to pay to live in the greatest state, or at least thats what we say to ourselves.

Good stuff with the progress. I'm sure after hitting minimal cardio, your body is burning up fat the second you step on that treadmill. Awesome to hear man.

Yup, there will ALWAYS be traffic in Jersey, but I'll take it. Yeah, only 2 days of cardio so far and I'm feeling/looking good. Everything is starting to take shape now ...


Sounds like you're starting to lean out pretty quick, good shit man. And way to bomb the delts.

Yup. 3 weeks in and I'm seeing some solid results. 13 more to go...


All the better to get big brother. Its lights the fire.

Yup. By the time I got into the gym, I wanted to kill shit.

Aggression
07-27-09, 8:40 am
7/24
Jersey Shore Fitness
Bradley Beach, NJ 07720

Arms:
Machine Preacher Bench Curl: 4 x 8-10
Alternating DB Curl: 3 x 6-10 (40)
Barbell Curls: 3 x 8-10 (105)
Single Arm Rope Hammer Curl: 3 x 10 (last 2 sets were drops)
V-Bar Pushdown: 4 x 10-12
Smith Machine CGBP: 3 x 6-10 (275)
Single Arm Reverse Grip Pushdown: 3 x 10 (last set drop set)
Free-Motion Seated Pressdown: 3 x 10
-- super set w/ --
Free-Motion Standing Overhead Ext: 3 x 10

*6 total sets of abs were done between final 6 sets.
*Machine Peacher Bench Curl: basically a machine preacher bench w/ a stack, but the bar is an EZ bar that is linked with hinges to the sides, so the bar isn't fixed, allowing you to have a better feel/ROM. Awesome.
-----------
7/25
7am - 45min cardio @ TRF

Jersey Shore Fitness
Bradley Beach, NJ 07720

*Trained with TreeTrunkLegs

Chest:
Incline BB Bench Press: 4 x 6-12 (225x6)
Horizontal HS Bench Press: 3 x 8-10 (3ppsx8)
Flat DB Fly: 3 x 8-10 (60)
Decline HS Press: 3 x 6-10 (last set = 3ppsx6>drop>2ppsx4>drop>1ppsx5)

Forearms:
Forearm Roller Machine: 3 sets
*a bar with a rope through the middle so you can attach small plates. you roll it up and let it down for forearm work. Only here, the bar is welded to a stand, fixed, so there's no shoulder stress: pure forearm
Barbell Wrist Curls: 3 sets
-- superset w/ --
Reverse DB Wrist Curls: 3 sets
------------
7/25
Toms River Fitness
Toms River, NJ 08753

Quads:
Leg Extensions: 4 x 15-20
Squats: 5 x 6-12
Hack Squat: 3 x 6-10 (4pps)
Leg Extensions: 3 x 12-15
-- super set w/ --
Walking DB Lunges: 3 x 34 steps w/ 20lb DB's

Major work done this past weekend.

B Con
07-27-09, 9:14 am
Definitely put in some major work A. Great fucking job as always my brother. Keep pounding...

LittleMan55
07-27-09, 9:30 am
Damn now thats a productive weekend! Way to get shit done A!

weedlewott
07-27-09, 9:37 am
That's one hell of a weekend man. You're putting in the work. You're gonna kill it when show time comes around. Do it big.

OklahomaMuscle
07-27-09, 9:38 am
Keep putting in work A, you've been Killin it lately really killin it...stay on the grind big man. 225x6 on inclines is serious weight homie, are you noticing positive results with the twice a week chest days?

C.Coronato
07-27-09, 11:28 am
Good times on saturday brother. We need to hit that place up more often. I love it there.

scals
07-27-09, 1:14 pm
Major work done is an understatement brother. Nice job on everything.

Mr. Aestheticz
07-27-09, 4:08 pm
You Have To Come In Extra Early To Work To Remeber All That Shit And Type It Up!

Solid Work!

It Is Drawing Near!

...easy!!!

hardworkE
07-27-09, 5:13 pm
Good stuff over the weekend, and best write-up to date IMO.

Firedrake
07-27-09, 6:42 pm
Man, you made me feel like I was slackin' over the weekend!

Great sessions!

pmug0000
07-27-09, 9:38 pm
Man my quads get torn up with less than 3pps on the hack squats, yours have got to be toast!

Aggression
07-28-09, 10:08 am
Definitely put in some major work A. Great fucking job as always my brother. Keep pounding...

Just truckin' along, B.


Damn now thats a productive weekend! Way to get shit done A!

Yup. Went balls out this weekend, yet I still had enough time to take a few naps here and there, haha.


That's one hell of a weekend man. You're putting in the work. You're gonna kill it when show time comes around. Do it big.

Let's hope so. I've put in the time. Now the results have to speak for themselves.


Keep putting in work A, you've been Killin it lately really killin it...stay on the grind big man. 225x6 on inclines is serious weight homie, are you noticing positive results with the twice a week chest days?

Nothing drastic yet. Trial and error, ya know? Its only been about 2 weeks doing it this way, so I'll need more time to see what happens with results. So far, the only thing I've noticed is a slight decrease in strength, which can also be attributed to dieting ...


Good times on saturday brother. We need to hit that place up more often. I love it there.

Absolutely, TTL. It was a pleasure.


Major work done is an understatement brother. Nice job on everything.

Ha, thanks man. Weekends give me lots of time to smash the weights. I take full advantage.


You Have To Come In Extra Early To Work To Remeber All That Shit And Type It Up!

Solid Work!

It Is Drawing Near!

...easy!!!

Drawing near it is, Mr. A. Less than 13 weeks now. Yeah, it was a lot of info to remember, haha. Luckily, I have a very strong memory with things like that.


Good stuff over the weekend, and best write-up to date IMO.

Thanks for the kind words, E.


Man, you made me feel like I was slackin' over the weekend!

Great sessions!

Ha, step your game up Drake!


Man my quads get torn up with less than 3pps on the hack squats, yours have got to be toast!

Yeah, they're feeling pretty nice right now. You know its a good thing when you have to struggle to get out of a chair each and every time.

Aggression
07-28-09, 10:12 am
Toms River Fitness
08753
7:45pm

Hamstrings:
Standing Single Leg Curl: 3 x 8-10 (80)
Seated Leg Curl: 3 x 10 (205)
Glute/Ham Isolator: 3 x 10 (stack)

Back:
Deads: 4 x 10 (315x10)
Close Reverse Grip Pulldown: 3 x 10 (175)
HS Single Arm Low Row: 3 x 10 (4pps)
Seated Machine Row: 3 set (last set: 225(stack)x10>205x10>175x10>130x10>100x20)
*Back never had so much blood in it, EVER.

OklahomaMuscle
07-28-09, 10:17 am
Toms River Fitness
08753
7:45pm

Hamstrings:
Standing Single Leg Curl: 3 x 8-10 (80)
Seated Leg Curl: 3 x 10 (205)
Glute/Ham Isolator: 3 x 10 (stack)

Back:
Deads: 4 x 10 (315x10)
Close Reverse Grip Pulldown: 3 x 10 (175)
HS Single Arm Low Row: 3 x 10 (4pps)
Seated Machine Row: 3 set (last set: 225(stack)x10>205x10>175x10>130x10>100x20)
*Back never had so much blood in it, EVER.

That's a crazy session man, I can only imagine how pumped your back was after that...great feeling to get the back all full of blood. Keep it going man

LittleMan55
07-28-09, 10:17 am
Great looking work! Think the pump was sick now, wait til your even leaner and your MMC is off the charts. You get a nasty pump during warm ups!

OklahomaMuscle
07-28-09, 10:19 am
Great looking work! Think the pump was sick now, wait til your even leaner and your MMC is off the charts. You get a nasty pump during warm ups!
^^
I want this...sorry to thread jack A...but Lm got me all sorts of stoked for this...

Mr. Aestheticz
07-28-09, 12:13 pm
Nada Like A Big Swollen Back, Legs And Back Win Shows Kid!

Aggression
07-28-09, 2:37 pm
That's a crazy session man, I can only imagine how pumped your back was after that...great feeling to get the back all full of blood. Keep it going man

Dude it's never been that blown up before. The weight felt GREAT. A 50-rep drop set after all that was a good finisher. The last two sets felt kinda light, but once I let go and relaxed, I just felt my back fill up. Once I stood up and flexed my back, it was wicked.


Great looking work! Think the pump was sick now, wait til your even leaner and your MMC is off the charts. You get a nasty pump during warm ups!

Sounds good to me man! I get pumped up warming up in the offseason, I can only imagine what'll happen in a few short weeks.


^^
I want this...sorry to thread jack A...but Lm got me all sorts of stoked for this...

thread-jack me again, I'll come down there and your new username will be 'OklahomaSlim'. HaHa, just playin' bro. I'm definitely stoked for when this starts to happen...


Nada Like A Big Swollen Back, Legs And Back Win Shows Kid!

When I turn around, it'll feel like everyone in the audience is witnessing a total eclipse. HaHa, I WISH!

Firedrake
07-28-09, 2:39 pm
Waitin' for the Eclipse -- sounds like a new song to me!

Great back day!

Aggression
07-28-09, 2:50 pm
Waitin' for the Eclipse -- sounds like a new song to me!

Great back day!

I was thinking ''Total Eclipse of the Heart'' for my posing music ...

hardworkE
07-28-09, 4:40 pm
I was thinking ''Total Eclipse of the Heart'' for my posing music ...

I hope you're referring to the one from Old School

scals
07-28-09, 9:11 pm
Toms River Fitness
08753
7:45pm

Hamstrings:
Standing Single Leg Curl: 3 x 8-10 (80)
Seated Leg Curl: 3 x 10 (205)
Glute/Ham Isolator: 3 x 10 (stack)

Back:
Deads: 4 x 10 (315x10)
Close Reverse Grip Pulldown: 3 x 10 (175)
HS Single Arm Low Row: 3 x 10 (4pps)
Seated Machine Row: 3 set (last set: 225(stack)x10>205x10>175x10>130x10>100x20)
*Back never had so much blood in it, EVER.

One word. Solid. Nice job bro.

Aggression
07-29-09, 8:22 am
I hope you're referring to the one from Old School

Nah, I was thinking the original. Sweet serenade, haha.


One word. Solid. Nice job bro.

Hams and back are fried right now ...

Aggression
07-29-09, 8:30 am
Toms River Fitness
08753

5am - 45min cardio
7:45pm - Chest/Traps

Chest:
Incline HS Press: 5 x 6-12 (365x6)
Smith Guillotine Press: 3 x 10 (185)
Decline Cable Fly: 3 x 10 (50)
Machine Chest Press: 3 x 10 (last set: 225x10>205x10>175x10>130x10>100x10)
DB Pullover: 3 x 6-10 (90x6)

Traps:
Smith Machine Shrugs: 4 x 10-20 (135x20, 225x20, 315x20, 405x10)

7/29 - Wednesday

5am - 45min cardio
- no training tonight ...

LittleMan55
07-29-09, 8:43 am
You're going to have a barrel chest if you keep it up! Hell Yeah!

Mr. Aestheticz
07-29-09, 8:56 am
Fuck An Eclipse Let'em Know The Apocalypse Has Arrived Lmao!

pmug0000
07-29-09, 1:42 pm
Chest and traps are looking strong, good work

Aggression
07-30-09, 8:45 am
You're going to have a barrel chest if you keep it up! Hell Yeah!

Lets hope so. My chest seems to be the only lagging body part at this point. My biceps have surprisingly made great progress over the past few months. They've caught up real nice. I'm even starting to see some peak to them since I've been doing certain exercises that emphasize it. Hopefully this 2x/week chest routine pays off!


Fuck An Eclipse Let'em Know The Apocalypse Has Arrived Lmao!

HaHa. I'll turn around and throw out my wings. It'll be such an astounding sight, it'll be too much for the world to handle. The rafters will start rattling and falling down. The stage will shake and split in half. An earthquake will erupt, ending the show with that single lat spread. I'll grab my overall trophy before running out the door.


Chest and traps are looking strong, good work

Thanks, P. I gotta bring that chest up as much as I can.

Mr. Aestheticz
07-30-09, 8:46 am
HaHa. I'll turn around and throw out my wings. It'll be such an astounding sight, it'll be too much for the world to handle. The rafters will start rattling and falling down. The stage will shake and split in half. An earthquake will erupt, ending the show with that single lat spread. I'll grab my overall trophy before running out the door.


EVERYBODY JUST BLEW UP WHEN I DID MINE LIKE LITERALLY EXPLODED :0)

YEZIR!

Aggression
07-30-09, 8:53 am
Big changes going down this week!

First off, I'm getting some help now with supplements to aid the fat burning process. I'm now taking Universal's E/C/A stack. I pop 2 in the morning right upon waking up and another 2 around 2pm. Then I'll have some type of stimulant (Animal Pump) pre workout. That will only be the case for the remainder of this week. As of next week, I'll be dropping all creatine out. I'll add another serving of E/C/A stack pre workout as of next week, for a total of 3 servings per day. I'll also be picking up some NOX3. Hey, I'm a supplement junkie, haha. I need something!! In reality, I'll be using NOX3 to keep the blood flowing nice and heavily. I figure it'll be the only time I'll use such a product, unless it turns out to work great for me. Once my off-season arrives again, I'll be back on that there Shock Therapy. Lastly, I'll be dropping a meal this week. Originally, the plan was to drop the PWO shake for a whole food meal. But to have that PWO whole food meal, then to wait another 2hrs to eat again, it would leave me not going to sleep until after 12; not good when you're getting up at 5am for cardio. So I'll have my PWO whole food meal and that'll be it for the night, totaling 6 whole food meals per day from here on out.

Waist is dropping off real nice. I gained a notch on my belt this morning. This made me happy. Today, right out of bed, the scale read ~223. I slept an extra 1.5hrs last night, so I dropped more water weight than usual. I estimate the weight to be 224, legit. Not too bad. Cardio was done Tuesday/Wednesday. The final 2 sessions will be done Friday/Saturday morning. Coming up on 12 weeks.

ghost
07-30-09, 9:02 am
awesome news about the extra notch on the belt! Any progress pics yet?

B Con
07-30-09, 9:09 am
Solid sounding update... congrats on the progress. Total eclipse FTW! Haha... I enjoyed NOX when I was running it during my cut... seemed to work well... interested to see how the E/C/A treats ya...

OklahomaMuscle
07-30-09, 9:56 am
I like the plans big guy, you're putting in the work and doing your homework, much respect for that...keep doing your thing man

printez625
07-30-09, 10:52 am
My weight is sticking and i dont get it. Its like im getting leaner but im not sure . My diet is on point and for some reason its just taking its time now. I still have a good bit of bodyfat to lose. I would say about 16%.

LittleMan55
07-30-09, 11:02 am
Sounds like a well thought out plan bro! I like where your heads at already.

Aggression
07-30-09, 3:28 pm
awesome news about the extra notch on the belt! Any progress pics yet?

I'm trying to keep my self-proclaimed title of 'The Shadow 2.0', haha. I'll just be lurking in the darkness until show time. I took pics at 16 weeks out. I'll take another set this weekend and keep pace at every 4 weeks. However, I most likely won't show them until post-show. I don't want anyone else on this board/online in general to see what I'm up to, just in case they plan on stepping up against me.


Solid sounding update... congrats on the progress. Total eclipse FTW! Haha... I enjoyed NOX when I was running it during my cut... seemed to work well... interested to see how the E/C/A treats ya...

Sounds good. I hope to have the same effect with NOX3. E/C/A stack is definitely working. I pop it first thing in the morning. 15-20min later I'm on the treadmill truckin' away. Definitely increased sweat and alertness. Popping a second serving at 2pm really gives me life for the remainder of the work day. I'm really feeling it right now, and its been 1.5 hours since that dose. I'm fuckin' wired son.


I like the plans big guy, you're putting in the work and doing your homework, much respect for that...keep doing your thing man

Doing work is the name of the game right now, OKM. Day in, Day out. Hows everything on your side of the diet spectrum?


My weight is sticking and i dont get it. Its like im getting leaner but im not sure . My diet is on point and for some reason its just taking its time now. I still have a good bit of bodyfat to lose. I would say about 16%.

Couple things you can do here, P. Try increasing the cardio, both in frequency and time per session. Also, take a look at your diet. You may be able to drop a little food at each meal. For example, drop an once of protein, or drop some carbs. You have to keep adjusting your diet as you lose weight. Hitting a plateau just means that you need to shock the body again with an adjustment.


Sounds like a well thought out plan bro! I like where your heads at already.

Thanks LM. I feel great right now. Its been 4 weeks and the time has flown by. My training partner told me to enjoy it now, because soon I'll be hurtin' a bit when the food gets drops and the cardio is increased. Bring it on ...

OklahomaMuscle
07-30-09, 3:35 pm
Doing work is the name of the game right now, OKM. Day in, Day out. Hows everything on your side of the diet spectrum?


Man it's going great I guess, starting to see changes, which is good. Had a rough time with my first carb up...body didn't take to well to the influx of "fiber and clean carbs"...but other then that it's groundhog day, same shit day in day out... thanks for askin homie

printez625
07-30-09, 4:27 pm
[QUOTE=Aggression;771270]


Couple things you can do here, P. Try increasing the cardio, both in frequency and time per session. Also, take a look at your diet. You may be able to drop a little food at each meal. For example, drop an once of protein, or drop some carbs. You have to keep adjusting your diet as you lose weight. Hitting a plateau just means that you need to shock the body again with an adjustment.

QUOTE]

Yea my carbs are kinda low as is. And I even taken down my protein servings of beef down a notch. Im going to probably take up my cardio. I have been doing it at least 3 times to 4 times a week and im not eating alot of calories for my weight. Im currently about 216 and my calories im sure dont even hit 200 and i eat about 220-230 grams of protein each day.

Aggression
07-30-09, 4:29 pm
Yea my carbs are kinda low as is. And I even taken down my protein servings of beef down a notch. Im going to probably take up my cardio. I have been doing it at least 3 times to 4 times a week and im not eating alot of calories for my weight. Im currently about 216 and my calories im sure dont even hit 200 and i eat about 220-230 grams of protein each day.

Switch out the beef to chicken or fish. Bump cardio up to 5-6 days per week for at least 45min. If you've been doing 45min, then bump to 60min.

Aggression
07-30-09, 4:30 pm
Man it's going great I guess, starting to see changes, which is good. Had a rough time with my first carb up...body didn't take to well to the influx of "fiber and clean carbs"...but other then that it's groundhog day, same shit day in day out... thanks for askin homie

Sounds good man. Keep truckin'. Groundhog day is right, homie. I like it.

printez625
07-30-09, 6:01 pm
Switch out the beef to chicken or fish. Bump cardio up to 5-6 days per week for at least 45min. If you've been doing 45min, then bump to 60min.

Ok i will... once i eat this last bit of 95% lean ground sirloin lol its so good the way i make it

TheDarkHalf
07-30-09, 11:04 pm
How's everything going in here big guy? Sorry i've been MIA - had a rough run of it lately...but I don't doubt you've been holding it down!

whosnexttt
07-30-09, 11:12 pm
Toms River Fitness
08753

5am - 45min cardio
7:45pm - Chest/Traps

Chest:
Incline HS Press: 5 x 6-12 (365x6)
Smith Guillotine Press: 3 x 10 (185)
Decline Cable Fly: 3 x 10 (50)
Machine Chest Press: 3 x 10 (last set: 225x10>205x10>175x10>130x10>100x10)
DB Pullover: 3 x 6-10 (90x6)

Traps:
Smith Machine Shrugs: 4 x 10-20 (135x20, 225x20, 315x20, 405x10)

7/29 - Wednesday

5am - 45min cardio
- no training tonight ...

man that chest workout really gets me pumped for my next chest workout!

Aggression
07-31-09, 8:29 am
Ok i will... once i eat this last bit of 95% lean ground sirloin lol its so good the way i make it

Yup. Its all about shocking the system, homie.


How's everything going in here big guy? Sorry i've been MIA - had a rough run of it lately...but I don't doubt you've been holding it down!

Ah its going DH. niCe to see you again. Just business as usual in here. As of tomorrow, I'll be 12 weeks out. Shits starting to look good. Real good.


man that chest workout really gets me pumped for my next chest workout!

Yup. That 5-set dropset was intense. Good looks.

Aggression
07-31-09, 8:34 am
Toms River Fitness
08753
8pm

Calves:
Seated Calf Raise: 4 x 10
Donkey Calf Raise: 3 x 10x10x10 (toes straight/out/in x10)

Delts:
HS Iso Lateral Raise: 4 x 10 (45lbs/side)
Seated DB Press: 4 x 6-10
Rope Front Raise: 3 x 10
Incline Bench Bent Over Laterals: 3 x 10
Seated Machine Press: 3 x 10-20 (last set: 205>175>130>85>20)

Abs:
Hanging Leg Raise: 2 sets
V-Up Machine: 1 set
Decline Bench Crunches: 2 sets
Rope Crunches: 1 x 100

Jersey Shore tonight ... weekend here I come ..

J-Dawg
07-31-09, 9:11 am
Damn A, just saw you did 100reps of rope crunches. How did that feel? Must of been a heck of a burn.

TheDarkHalf
07-31-09, 9:14 am
Ah its going DH. niCe to see you again. Just business as usual in here. As of tomorrow, I'll be 12 weeks out. Shits starting to look good. Real good.


12 weeks out man - has to be nerve racking and exciting all at the same time! Planning on throwing up some progress pics?

B Con
07-31-09, 9:42 am
Damn A, just saw you did 100reps of rope crunches. How did that feel? Must of been a heck of a burn.

A is not playing around.... Rage had me do so many of those damn things...

Aggression
07-31-09, 4:18 pm
Damn A, just saw you did 100reps of rope crunches. How did that feel? Must of been a heck of a burn.

Yes sir. Felt good. As a matter of fact, I had to increase the weight by 20lbs after the first 40 reps, as it was too easy. That's not saying much. I think I started at like 40lbs, haha, but after doing 6 sets already, I was unsure as to how much I had left in the tank.


12 weeks out man - has to be nerve racking and exciting all at the same time! Planning on throwing up some progress pics?

Yeah right now it still hasn't hit me that I'm dieting. I'm waking up at 5am for cardio, I've had a perfect diet for 4 weeks now, I'm down almost 10lbs, but it all still seems unreal. I guess when the veins/striations start to really pop, I'll feel at home.


A is not playing around.... Rage had me do so many of those damn things...

Yup. I used to do them in the winter all the time. I'd do as many as I could. When I had to stop, I 'punished' myself by adding another plate. I kept that idea until I hit 100reps. Deep burn right there ...

Mr. Aestheticz
07-31-09, 4:19 pm
Jersey Shore tonight ... weekend here I come ..

PACKING UR FOOD?

Aggression
07-31-09, 4:23 pm
PACKING UR FOOD?

Motherfucker.

Ha, I figured everyone knew by now so I didn't edit it. I meant 'Jersey Shore Fitness' tonight for a workout! Its about a 30min ride up north. A hardcore, old school gym. Brotha, I LIVE at the Jersey Shore! Me and my boy TTL. We've got about a 5min ride down the road to be in Seaside Heights with all that nonsense hahaha.

C.Coronato
07-31-09, 5:11 pm
Born and Raised. Yea.

Aggression
08-03-09, 8:15 am
5am: 45min cardio

Jersey Shore Fitness
Bradley Beach, NJ 07720
8:30pm

Arms:
V-Bar Pushdowns: 4 x 8-10
Straight-Bar Skullcrushers: 3 x 10 (drop set on last set)
Single-Arm Overhead DB Ext: 3 x 10 (30)
Single Arm Rope Pushdown: 3 x 10 (drop set after all 3 sets)
Alternating DB Curl: 5 x 6-10 (45s)
Standing Preacher Bench EZ-Bar Curl: 3 x 10-12
Preacher Bench Single Arm DB Curl: 1 x 10
Standing Alternating DB Hammer Curl: 3 x 10 (45)
Seated Iso Curl: 2 x 10

Aggression
08-03-09, 8:17 am
5am: 45min cardio

Toms River Fitness
Toms River, NJ 08753
5:30pm

Chest:
Incline DB Fly: 4 x 6-10 (80x6)
Flat BB Bench: 4 x 5-12 (275x5)
Cable Fly: 3 x 10
Weighted Dips: 3 x F (+25>BW on last set)
Seated Machine Press: 1 x 100 reps (100lbs) (Rest/Pause until 100 reps)

Abs:
Machine Crunches: 3 sets
Lying Leg Raises: 3 sets

Aggression
08-03-09, 8:19 am
Apollon Gym
Edison, NJ 08817

Quads:
Leg Press: 5 x 10-20 (last set: 10pps10>6ppsx10>4ppsx25)
Squats: 3 x 6-12 (275x6)
Leg Extension: 3 x 10
-- super set w/ --
DB Lunges: 3 sets
Vertical Leg Press: 3 sets (last set: 2ppsx52reps)

naturalguy
08-03-09, 8:22 am
Apollon Gym
Edison, NJ 08817

Quads:
Leg Press: 5 x 10-20 (last set: 10pps10>6ppsx10>4ppsx25)
Squats: 3 x 6-12 (275x6)
Leg Extension: 3 x 10
-- super set w/ --
DB Lunges: 3 sets
Vertical Leg Press: 3 sets (last set: 2ppsx52reps)


Nice, back to Apollon.........did you guys hit up the vertical leg press?

LittleMan55
08-03-09, 8:36 am
Great looking leg day! Apollon is on my lists of gyms to hit. Vert leg press is sweet!

scals
08-03-09, 9:41 am
Nice work on the quads and delts brother. I'm gonna be up in Jersey in 2 wks. Definitely hitting up Apollon.

Aggression
08-03-09, 9:45 am
Nice, back to Apollon.........did you guys hit up the vertical leg press?

Yes sir. We finished off with them. We did a 50-rep set to finish up the quads. I'm hurtin' today.


Great looking leg day! Apollon is on my lists of gyms to hit. Vert leg press is sweet!

Definitely a hardcore gym. No A/C though. I was soaked by the end. I sweat through a tank-top AND a t-shirt.


Nice work on the quads and delts brother. I'm gonna be up in Jersey in 2 wks. Definitely hitting up Apollon.

Hell yeah brother, hit me up. We'll hit it together.


-- Page Bump --


5am: 45min cardio

Jersey Shore Fitness
Bradley Beach, NJ 07720
8:30pm

Arms:
V-Bar Pushdowns: 4 x 8-10
Straight-Bar Skullcrushers: 3 x 10 (drop set on last set)
Single-Arm Overhead DB Ext: 3 x 10 (30)
Single Arm Rope Pushdown: 3 x 10 (drop set after all 3 sets)
Alternating DB Curl: 5 x 6-10 (45s)
Standing Preacher Bench EZ-Bar Curl: 3 x 10-12
Preacher Bench Single Arm DB Curl: 1 x 10
Standing Alternating DB Hammer Curl: 3 x 10 (45)
Seated Iso Curl: 2 x 10


5am: 45min cardio

Toms River Fitness
Toms River, NJ 08753
5:30pm

Chest:
Incline DB Fly: 4 x 6-10 (80x6)
Flat BB Bench: 4 x 5-12 (275x5)
Cable Fly: 3 x 10
Weighted Dips: 3 x F (+25>BW on last set)
Seated Machine Press: 1 x 100 reps (100lbs) (Rest/Pause until 100 reps)

Abs:
Machine Crunches: 3 sets
Lying Leg Raises: 3 sets


Apollon Gym
Edison, NJ 08817

Quads:
Leg Press: 5 x 10-20 (last set: 10pps10>6ppsx10>4ppsx25)
Squats: 3 x 6-12 (275x6)
Leg Extension: 3 x 10
-- super set w/ --
DB Lunges: 3 sets
Vertical Leg Press: 3 sets (last set: 2ppsx52reps)

OklahomaMuscle
08-03-09, 9:48 am
Mr Consistency still doing his thing. I like it A, switching up gyms like that has got to keep the intensity high. Keep doing what you do homie...

C.Coronato
08-03-09, 11:34 am
Hell ya lookin real good. I actually hit Jersey Shore on Saturday to do some Hams. I think that will be a regular thing, i love the leg machines there. Whats your pre and post workout looking like now a days while dieting?

Aggression
08-03-09, 2:49 pm
Mr Consistency still doing his thing. I like it A, switching up gyms like that has got to keep the intensity high. Keep doing what you do homie...

Yup. I love TRF, but sometimes you gotta change it up. Night time at TRF is legit. However when I go during the day on the weekends, the intensity level isn't up to par, to say the least. The majority of the population there consists of middle-aged men looking to get 'fit', as well as elder men/women trying to stay active. I'm not knockin' either group in any way. Good for them to stay in shape. Its just not the best type of environment to train in.


Hell ya lookin real good. I actually hit Jersey Shore on Saturday to do some Hams. I think that will be a regular thing, i love the leg machines there. Whats your pre and post workout looking like now a days while dieting?

Ah, cool. I guess I better get my phone fixed. Your call never got through to my cell. Maybe its broken .... ?

Pre/Post workout specific stuff has been thrown out the window as of this week. Here's what I'm doing pre/post workout and other daily supplements:

Supplements:
E/C/A Stack - 2 caps right upon waking up
BCAA Stack - 1 serving with 20oz water during cardio
Pak - with breakfast
NSC - 1 serving w/ breakfast | 2 more servings w/ the 2 meals leading up to my workout.
Glutamine - 10g pre/10g post workout
Flex - 1 pack with meal prior to sleep
ZMA - 1 serving before bed
Intra-Aid - 1 serving Intra-workout.

- no shakes, no creatine, no preworkouts. Time to take it to that next level ...

hardworkE
08-03-09, 3:22 pm
Supplements:
E/C/A Stack - 2 caps right upon waking up
BCAA Stack - 1 serving with 20oz water during cardio
Pak - with breakfast
NSC - 1 serving w/ breakfast | 2 more servings w/ the 2 meals leading up to my workout.
Glutamine - 10g pre/10g post workout
Flex - 1 pack with meal prior to sleep
ZMA - 1 serving before bed
Intra-Aid - 1 serving Intra-workout.

- no shakes, no creatine, no preworkouts. Time to take it to that next level ...

That looks like the stack of someone who is looking to get absolutely ripped, step on stage, and bring the house down!

LittleMan55
08-03-09, 3:41 pm
Yup. I love TRF, but sometimes you gotta change it up. Night time at TRF is legit. However when I go during the day on the weekends, the intensity level isn't up to par, to say the least. The majority of the population there consists of middle-aged men looking to get 'fit', as well as elder men/women trying to stay active. I'm not knockin' either group in any way. Good for them to stay in shape. Its just not the best type of environment to train in.



Ah, cool. I guess I better get my phone fixed. Your call never got through to my cell. Maybe its broken .... ?

Pre/Post workout specific stuff has been thrown out the window as of this week. Here's what I'm doing pre/post workout and other daily supplements:

Supplements:
E/C/A Stack - 2 caps right upon waking up
BCAA Stack - 1 serving with 20oz water during cardio
Pak - with breakfast
NSC - 1 serving w/ breakfast | 2 more servings w/ the 2 meals leading up to my workout.
Glutamine - 10g pre/10g post workout
Flex - 1 pack with meal prior to sleep
ZMA - 1 serving before bed
Intra-Aid - 1 serving Intra-workout.

- no shakes, no creatine, no preworkouts. Time to take it to that next level ...

Nice looking stack... Each cut that is made to it will only produce better and better results.

pmug0000
08-03-09, 10:19 pm
Huge leg pressing man, that dropset looks intense

Aggression
08-04-09, 8:25 am
That looks like the stack of someone who is looking to get absolutely ripped, step on stage, and bring the house down!

Let's hope so! I have a few extra goodies that will be added to the mix as show-time creeps closer.


Nice looking stack... Each cut that is made to it will only produce better and better results.

That's what I've been told. Shakes being cut will help you look fuller/more refined. Same effect with dropping the creatine/post workout. The next few weeks should be very interesting.


Huge leg pressing man, that dropset looks intense

One of the most intense sets I've ever done in my entire life, no joke. I was a rep away from getting another exertion headache. We finished up and my partner said, ''Ok lets do squats now'', I was like ''huh?''

Aggression
08-04-09, 8:30 am
Toms River Fitness
08753
7:45pm

Back:
Reverse Grip Pulldown: 4 x 10-15 (190)
Bent Over EZ-Bar Row: 3 x 10 (2pps)
Seated Row: 3 x 8-10 (205)
Rack Deadlifts: 4 x 10 (405x10)

Hamstrings:
Lying Leg Curls: 4 x 10 (last set: 180x10>130x8>100x8)
Standing Single Leg Curl: 3 x 10
HS Seated Leg Curl: 2 x 20

20min Cardio

hardworkE
08-04-09, 9:07 am
YEAaaaaaaaaaaaaa big A, doing work! BTW, when you are completely depleted of carbs before your show prep and I'm starting my bulk we're gonna hit a workout. I need to be stronger than you for a day...haha. Actually it would probably be a close call, even then

mritter3
08-04-09, 9:21 am
killer stack there aggression, those last couple workouts looked crazy man, keep it up!

OklahomaMuscle
08-04-09, 10:18 am
solid back day big dog. Keep pushing forward... with back sessions like that its gonna be lights out at the show...LIGHTS OUT!! do what you do, take whats yours

C.Coronato
08-04-09, 10:30 am
Ah, cool. I guess I better get my phone fixed. Your call never got through to my cell. Maybe its broken .... ?



Haha, it was spur of the moment. AK and i got up and we were headed to the gym and we kinda made a detour haha, ending up 30 mins up on the beach lol. Solid supplement stash looking there brother. I know its getting hard now with no pre workouts. You gonna be having any coffee or anything for some pick me up?

Aggression
08-05-09, 8:32 am
YEAaaaaaaaaaaaaa big A, doing work! BTW, when you are completely depleted of carbs before your show prep and I'm starting my bulk we're gonna hit a workout. I need to be stronger than you for a day...haha. Actually it would probably be a close call, even then

I'm definitely down with that man. I might take a shot to my ego a bit, but I can handle it. If it was anyone else, I'd be pissed. But you're my boy, so it's all good. We'll have to hit up Jersey Shore Fitness so I can at least be a little more 'motivated' by my surroundings, haha.


killer stack there aggression, those last couple workouts looked crazy man, keep it up!

Thanks M, just plugging away on autopilot here.


solid back day big dog. Keep pushing forward... with back sessions like that its gonna be lights out at the show...LIGHTS OUT!! do what you do, take whats yours

Lets hope so. My back is definitely my strong point. Its wide, but I just need a little more thickness in there. That'll be my main priority through the next 10 weeks.


Haha, it was spur of the moment. AK and i got up and we were headed to the gym and we kinda made a detour haha, ending up 30 mins up on the beach lol. Solid supplement stash looking there brother. I know its getting hard now with no pre workouts. You gonna be having any coffee or anything for some pick me up?

Ha its all good brotha. I'm just messing with ya. Ha. A detour that ends up 30min up the road in a beach town. Not a bad detour in my book!

I moved back my second serving of E/C/A to pre workout. That's been giving me enough of a jolt to get through the session with ease.

Aggression
08-05-09, 8:35 am
5am: 45min cardio at TR Fitness

Apollon Gym
Edison, NJ 08817
7:45pm

Chest:
Incline DB Press: 5 x 8-12 (100'sx8)
Incline Machine Press: 3 x 10 (300)
Vertical Chest Press Machine: 3 x 12 (300(stack)x12)
Flat DB Fly: 2 x 10 (50)
Cable Fly: 3 x 10 (last set: 60x10>45x10)

Calves:
Incline Calf Raise Machine: 4 sets (last set: 400x10>300x8>200x8>100x8)
*popped blood vessels galore after that last set. looks like someone took a baseball bat to my traps. niCe.

Mr. Aestheticz
08-05-09, 8:43 am
Supplements:
E/C/A Stack - 2 caps right upon waking up
BCAA Stack - 1 serving with 20oz water during cardio
Pak - with breakfast
NSC - 1 serving w/ breakfast | 2 more servings w/ the 2 meals leading up to my workout.
Glutamine - 10g pre/10g post workout
Flex - 1 pack with meal prior to sleep
ZMA - 1 serving before bed
Intra-Aid - 1 serving Intra-workout.

- no shakes, no creatine, no preworkouts. Time to take it to that next level ...

FUCKING TALK ABOUT ALL NATURAL LMAO!!!

SOLID SESSIONS PLAYBOY, KEEP GRINDING IT OUT, TO KEEP IT REAL ITS ONLY GONNA GET ROUGHER!

YEZIR!


...EASY!!!

C.Coronato
08-05-09, 10:46 am
Looking solid, Keeping that strength up and killing it brother. Im excited.

pmug0000
08-05-09, 12:25 pm
Man you owned the 100s, strong pressing

OklahomaMuscle
08-05-09, 12:28 pm
Strength is still up and you're popping blood vessels...no slowing down in here I see. Keep at it A

prowrestler
08-05-09, 1:31 pm
great work as of late man, keep it up

Aggression
08-05-09, 4:10 pm
FUCKING TALK ABOUT ALL NATURAL LMAO!!!

SOLID SESSIONS PLAYBOY, KEEP GRINDING IT OUT, TO KEEP IT REAL ITS ONLY GONNA GET ROUGHER!

YEZIR!


...EASY!!!

Ha just throwin' in a bunch of goodies to help with the progress. Still truckin' along here ..


Looking solid, Keeping that strength up and killing it brother. Im excited.

Yup, so far so good. Strength took a drop when I started the double chest sessions, but it seems to have leveled off again.


Man you owned the 100s, strong pressing

Thanks P. Its been a while since I grabbed the hundos. Felt good. Felt great.


Strength is still up and you're popping blood vessels...no slowing down in here I see. Keep at it A

Dude my traps look nasty. I didn't know what happened until I stepped out of the shower. It freaked me out a bit, haha. That's what you get for using 400+lbs across your back.


great work as of late man, keep it up

Thanks man, just pluggin away. Less than 12 weeks now ..

scals
08-05-09, 9:21 pm
Looking solid on the workouts and supps. We gotta catch a session at Apollon when I'm home for 2 weeks.

Aggression
08-06-09, 8:06 am
Looking solid on the workouts and supps. We gotta catch a session at Apollon when I'm home for 2 weeks.

Name the time and I'm there homie.

TheDarkHalf
08-06-09, 9:37 am
Yup. I love TRF, but sometimes you gotta change it up. Night time at TRF is legit. However when I go during the day on the weekends, the intensity level isn't up to par, to say the least. The majority of the population there consists of middle-aged men looking to get 'fit', as well as elder men/women trying to stay active. I'm not knockin' either group in any way. Good for them to stay in shape. Its just not the best type of environment to train in.


Supplements:
E/C/A Stack - 2 caps right upon waking up
BCAA Stack - 1 serving with 20oz water during cardio
Pak - with breakfast
NSC - 1 serving w/ breakfast | 2 more servings w/ the 2 meals leading up to my workout.
Glutamine - 10g pre/10g post workout
Flex - 1 pack with meal prior to sleep
ZMA - 1 serving before bed
Intra-Aid - 1 serving Intra-workout.

- no shakes, no creatine, no preworkouts. Time to take it to that next level ...

You know, I oftI know what you mean, it's nice to lift around others that will consistently push you. However, I often like it when there aren't any serious individuals around. I'll hit it just as hard if not harder so show all those middle aged folks what's up. And then when I go to a gym that nobody knows me at.....i'll go balls to the wall so everyone will say WTF that dude is crazy.

I like your supplement stack. Do you ever plan on cutting out intra-aid?

Aggression
08-06-09, 10:18 am
You know, I oftI know what you mean, it's nice to lift around others that will consistently push you. However, I often like it when there aren't any serious individuals around. I'll hit it just as hard if not harder so show all those middle aged folks what's up. And then when I go to a gym that nobody knows me at.....i'll go balls to the wall so everyone will say WTF that dude is crazy.

I like your supplement stack. Do you ever plan on cutting out intra-aid?

I totally agree. Although I like traveling up the Parkway to visit other gyms, Toms River Fitness is home-sweet-home. Its nice for a change of pace, but its definitely not something I can do on a regular basis. As a matter of fact, I'll be staying at TRF for the next week or so. For the past 4 weekends I've gone up to JSF or Apollon for 2/3 of my weekend workouts. Although I love it, its more time consuming. And after my daily commute of 140min total, I like the 5min drive to TRF better. This weekend will be a relaxing one. A short drive to the gym for all 3 sessions will make the rest of the day a lot less stressful.

Yes, Intra-Aid will come out shortly. Right now, I see it coming out around week 8, so I have another 3 weeks left of the stuff. Afterward, it'll be BCAA/EAA stack in the gallon.

LittleMan55
08-06-09, 11:00 am
The past 2 sessions looked dead on as usual... Just keep going as heavy as you can, it will pay off!

How are things going in genral? You leaning out pretty quick?

C.Coronato
08-06-09, 11:03 am
I totally agree. Although I like traveling up the Parkway to visit other gyms, Toms River Fitness is home-sweet-home. Its nice for a change of pace, but its definitely not something I can do on a regular basis. As a matter of fact, I'll be staying at TRF for the next week or so. For the past 4 weekends I've gone up to JSF or Apollon for 2/3 of my weekend workouts. Although I love it, its more time consuming. And after my daily commute of 140min total, I like the 5min drive to TRF better. This weekend will be a relaxing one. A short drive to the gym for all 3 sessions will make the rest of the day a lot less stressful.

Yes, Intra-Aid will come out shortly. Right now, I see it coming out around week 8, so I have another 3 weeks left of the stuff. Afterward, it'll be BCAA/EAA stack in the gallon.

Ahhh shit no JSF? Your breakin my heart haha. I think ill go back to do hams again.

Aggression
08-06-09, 11:11 am
The past 2 sessions looked dead on as usual... Just keep going as heavy as you can, it will pay off!

How are things going in genral? You leaning out pretty quick?

In general, I have no complaints. I have good days and bad days. Most of the time I'm fine. Other days I just have a sour taste in my mouth, if you know what I mean. No big deal. Just truckin' like usual.

2 days from now, it'll be 11 weeks out. So in just about 5 weeks, I've dropped 10lbs. I was about 222lbs as of Tuesday morning. Cardio was done this morning, and same for tomorrow/Saturday. By this Saturday, I expect to be around 220-221. We'll see. I'm starting to see some separation. The best way to describe it is everything is 'taking shape' now, and I'm lovin' it.


Ahhh shit no JSF? Your breakin my heart haha. I think ill go back to do hams again.

Ahh no JSF/Apollon this weekend homie. The session at Apollon on Tuesday night left a bad taste in my mouth, haha. That extra hour of just sitting around kinda pissed me off a bit. Its been a busy week. I'm still trying to get comfortable cooking enough food to last me the time I need it to. I just wanna make that 5min drive to TRF this weekend for all 3 sessions and spend the rest of my weekend relaxing, hopefully on the beach ....

LittleMan55
08-06-09, 11:28 am
I like how everything sounds. Seperation makes things fun.

Aggression
08-06-09, 4:20 pm
I like how everything sounds. Seperation makes things fun.

Yup. I usually rock a big T while in the gym, but Tuesday night was the first time I rocked the Animal Tank. Mid-workout, I noticed some real-deal results. It pumped me up enough to step it up big through the rest of the workout. Things are starting to happen.

Got delts/traps tonight...

OklahomaMuscle
08-06-09, 4:42 pm
How you feelin A...diet still treating you good...

Aggression
08-07-09, 8:29 am
How you feelin A...diet still treating you good...

Diet is going fine. My mind has been made up. My discipline is unwavering. I'm in this 100%. I will have no complaints, no excuses. I will do what needs to be done without faltering.

Aggression
08-07-09, 8:34 am
Toms River Fitness
08753

5am - 45min cardio of treadmill

8pm - Delts/Traps/Abs

Delts:
HS Shoulder Press: 5 x 6-12
Seated DB Laterals: 3 x 12-15 (last set: 40x10>30x8>20x10)
Hammer Grip DB Front Raise: 3 x 10 (40)
Bent-Over 1-Arm Cable Lateral: 3 x 12
Seated Machine Press: 1 set (220x10>160x6>100x6>50x10)

Traps:
Seated DB Shrug: 4 x 10 (75)
BTB BB Shrug: 3 x 20 (225)

Abs:
Lying Leg Raise: 3 sets
Seated Decline Crunch: 2 sets

Today (8/7)
Cardio: 45min - 220lbs post cardio. My fat pants are going to be put away real soon ...

LittleMan55
08-07-09, 8:39 am
Yup. I usually rock a big T while in the gym, but Tuesday night was the first time I rocked the Animal Tank. Mid-workout, I noticed some real-deal results. It pumped me up enough to step it up big through the rest of the workout. Things are starting to happen.

Got delts/traps tonight...

I need to get one of those tanks!

Great looking delts and trap work bro!

OklahomaMuscle
08-07-09, 8:42 am
Diet is going fine. My mind has been made up. My discipline is unwavering. I'm in this 100%. I will have no complaints, no excuses. I will do what needs to be done without faltering.

I like the attitude A... You've been the epitome of consistency sense I started following your log's, just keep at it and you WILL take what's yours. Keep at it

C.Coronato
08-07-09, 9:30 am
Cardio: 45min - 220lbs post cardio. My fat pants are going to be put away real soon ...

Damn 220?! Your almost down to my weight pal!

Aggression
08-07-09, 3:51 pm
I need to get one of those tanks!

Great looking delts and trap work bro!

Tanks are definitely a solid pickup homie, especially when you're looking shredded a few weeks out!!


I like the attitude A... You've been the epitome of consistency sense I started following your log's, just keep at it and you WILL take what's yours. Keep at it

Just doing the damn thang here, OKM. Ain't no thang but a chicken wing on a string.


Damn 220?! Your almost down to my weight pal!

Ah I can't let that happen! Hopefully by the time I get close, you'll start dieting down as well. Btw, what are you weighing in at right now?

Firedrake
08-07-09, 6:01 pm
Diet is going fine. My mind has been made up. My discipline is unwavering. I'm in this 100%. I will have no complaints, no excuses. I will do what needs to be done without faltering.

. . . and looking at the work you're putting in, as well, you're driving for the finish line!

Great stuff, bro.

(I love the Animal tanks -- I'll be wearing mine tomorrow at Muscle Beach . . . it seemed appropriate somehow)

Aggression
08-09-09, 8:21 am
Toms River Fitness
08753

7am - Cardio 45min

8pm

Arms:
Low Cable Alternating Curls: 4 x 10
Front Dub-Bi Cable Curl: 3 x 10
Machine Curls: 3 x 10
Alternating DB Hammer Curl: 3 x 10
-- super set w/ --
DB Concentration Curl: 3 x 10
V-Bar Pushdowns: 4 x 6-10
Single Arm Seated Machine Ext: 3 x 10
Bent-Forward OverHd Rope Ext: 3 x 10
Wide Grip Straight Bar Pushdowns: 3 x sets (each set: 175>130>90>60)

PWO - 20min Cardio

Aggression
08-09-09, 8:25 am
Toms River Fitness
08753
8pm

Chest:
Machine Fly: 4 x 10-15 (150)
HS Press: 4 x 6-10 (275)
Incline Smith Machine Press: 3 x 6-10 (225x6)
Decline BB Press: 3 x 8-10 (225)
Seated Machine Press: 1 x 100 (115lbs)
DB Pullovers: 3 x 8-10 (80)

Abs:
V-Up Machine: 3 sets
-- super set w/ --
Swiss Ball Crunches: 3 sets

Aggression
08-09-09, 8:25 am
Page Bump


Toms River Fitness
08753

7am - Cardio 45min

8pm

Arms:
Low Cable Alternating Curls: 4 x 10
Front Dub-Bi Cable Curl: 3 x 10
Machine Curls: 3 x 10
Alternating DB Hammer Curl: 3 x 10
-- super set w/ --
DB Concentration Curl: 3 x 10
V-Bar Pushdowns: 4 x 6-10
Single Arm Seated Machine Ext: 3 x 10
Bent-Forward OverHd Rope Ext: 3 x 10
Wide Grip Straight Bar Pushdowns: 3 x sets (each set: 175>130>90>60)

PWO - 20min Cardio

LittleMan55
08-09-09, 11:57 am
Great looking chest session A!

Aggression
08-09-09, 8:06 pm
Great looking chest session A!

Thanks big man. It's become a regular thing to finish up with 100 straight reps, and it feels good. It really blows up the chest.

You're coming down to the wire now bud. How's it going?

Aggression
08-09-09, 8:10 pm
Toms River Fitness
08753
12:30

Quads:
HS Single Leg Ext: 4 x 12-15 (55/side)
BB Front Squat: 4 x 6-10 (225x6)
Hack Squat: 3 x 10 (last set: 3ppsx10>2ppsx6>1ppsx10)
HS Leg Press: 3 x 10 (3pps)

Quads were SMOKED. Big weight on the front squats, for me anyway. Big burn on the hacks. Sweat right through 2 shirts. The air was so thick, it was hard to breathe, even being inside with the AC on. I was literally dripping. 220 fresh out of bed Saturday morning. This week coming: still at 4 days of morning cardio, bumped from 45 to 60min. Getting compliments that I'm leaning out nicely at this point. Feelin' good, feelin' great. Less than 11 weeks right now ....

Mr. Aestheticz
08-10-09, 11:57 am
This Sweating Sounds Greats Means The Meatabolic Rate I Still Up!

LittleMan55
08-10-09, 12:15 pm
Thanks big man. It's become a regular thing to finish up with 100 straight reps, and it feels good. It really blows up the chest.

You're coming down to the wire now bud. How's it going?

Things are going well... Feel sluggish, but hey thats part of the territory at this point.


Great leg day! I sweat just sitting right now. I guess my metabolism is nuts.

Enforcer
08-10-09, 12:32 pm
Toms River Fitness
08753
12:30

Quads:
HS Single Leg Ext: 4 x 12-15 (55/side)
BB Front Squat: 4 x 6-10 (225x6)
Hack Squat: 3 x 10 (last set: 3ppsx10>2ppsx6>1ppsx10)
HS Leg Press: 3 x 10 (3pps)

Quads were SMOKED. Big weight on the front squats, for me anyway. Big burn on the hacks. Sweat right through 2 shirts. The air was so thick, it was hard to breathe, even being inside with the AC on. I was literally dripping. 220 fresh out of bed Saturday morning. This week coming: still at 4 days of morning cardio, bumped from 45 to 60min. Getting compliments that I'm leaning out nicely at this point. Feelin' good, feelin' great. Less than 11 weeks right now ....

Impressive shit bro. Loving the front squats you threw in there, great way to sculpt out the quads. Yea I could only imagine how bad you were sweating you ass off. Wishin you all the best bro and Ill see you in about 2 weeks.

pmug0000
08-10-09, 12:42 pm
I know your quads were smoked after that session A. Glad to hear the cut is going well.

OklahomaMuscle
08-10-09, 1:01 pm
Awesome couple of sessions A, still going strong even while precontest I like it...11 weeks left right? Times gonna fly by homie...hold on for the ride!!

Aggression
08-10-09, 3:59 pm
This Sweating Sounds Greats Means The Meatabolic Rate I Still Up!

Yes sir. This weather is almost unbearable though. The air was so thick it was tough to breathe. Its not a good thing when you actually notice you're having trouble breathing. Today is even worse. I think its sitting around a solid hundo degrees. Damn I can't wait for the fall.


Things are going well... Feel sluggish, but hey thats part of the territory at this point.


Great leg day! I sweat just sitting right now. I guess my metabolism is nuts.

Good to hear homie. Keep truckin'.


Impressive shit bro. Loving the front squats you threw in there, great way to sculpt out the quads. Yea I could only imagine how bad you were sweating you ass off. Wishin you all the best bro and Ill see you in about 2 weeks.

Yeah this weather definitely makes you sweat. Combine that with some thermogenics and you've got a potent cocktail for sweat. Thanks for the support homie. See you soon.


I know your quads were smoked after that session A. Glad to hear the cut is going well.

Feelin good. They didn't feel like they were in pain, but they definitely felt full and hard. I like it.


Awesome couple of sessions A, still going strong even while precontest I like it...11 weeks left right? Times gonna fly by homie...hold on for the ride!!

Less than 11 weeks right now. No strength drop off yet. I'm still holding up at the same weights, even going up in certain lifts. Bring it on ....

Aggression
08-11-09, 8:12 am
Toms River Fitness
08753
7:45pm

Back:
Lat Pulldowns: 4 x 10 (205)
T-Bar Row (bar in corner style): 3 x 10-15 (4px10)
Rack Deadlifts: 4 sets (405x12)
Seated Machine Row: 1 x 10 (250)
Seated Machine Row: 1 set (250x10>175x10>135x10>85x10)
Close Grip Pulldown: 3 x 8-10 (160)

Calves:
HS Calf Press: 4 x 10-15 (4ppsx10)
Seated Calf Raise: 3 x 10 (3p)
Seated Calf Raise: 1 set (3px10>2px6>1px8)
Smith Machine Calf Raise: 3 x 10 (3pps)

OklahomaMuscle
08-11-09, 9:49 am
SOLID big man, those rack deads are legit for being precontest man...very strong workout man. Keep at it

J-Dawg
08-11-09, 11:32 am
Very solid workouts in here A. It looks like you are holding your strength up as you are dieting. Very impressive. Keep up the hard work.

Mr. Dead
08-11-09, 11:44 am
Strong back and calf session!!! You're definitely makin' each tick of the clock count!!!

MassDestruction
08-11-09, 11:54 am
great work bro, killed legs and back for sure.

C.Coronato
08-11-09, 11:55 am
Hack Squat: 3 x 10 (last set: 3ppsx10>2ppsx6>1ppsx10)



Hell ya brother. Nice work. 11 weeks to go. Shit is serious.

Mr. Aestheticz
08-11-09, 1:44 pm
Progress Pics?

Aggression
08-11-09, 4:26 pm
SOLID big man, those rack deads are legit for being precontest man...very strong workout man. Keep at it

Ain't no strength loss going on in here, OKM. I won't be slowing down at all in terms of workouts. If anything, the intensity will rise week after week.


Very solid workouts in here A. It looks like you are holding your strength up as you are dieting. Very impressive. Keep up the hard work.

Yes sir, still going strong in here ...


Strong back and calf session!!! You're definitely makin' each tick of the clock count!!!

Gotta make each session, each rep count. Ain't nobody training harder than me for this show.


great work bro, killed legs and back for sure.

Yup. When I sat down on the seated calf raise, I had some pain in my quads as the support pad fell onto it. The quads were still smoked from Sunday's session.


Hell ya brother. Nice work. 11 weeks to go. Shit is serious.

Shit is serious indeed, my brother. The first 60min cardio session is in the books now. Uh oh ...


Progress Pics?

Hmmmm none yet. All I have is the pics from the start at week 16. I want to take pics early, before my first meal. Problem is, no one is up in my house to take the pics that early! Might have to make the girl get up with me this weekend to take pics.

Firedrake
08-11-09, 6:48 pm
Serious back day, there, bro! Impressive weight and volume!