SetPRsDrinkPBRs

[scals]

Awesome back day brother. Any chance of you training chest Monday at MuscleMill? I would be training legs but me and Big Ant are going to do em Saturday.

[Aggression]

Serious back day, there, bro! Impressive weight and volume!

Thanks F. Gotta keep the weights/intensity up!


Awesome back day brother. Any chance of you training chest Monday at MuscleMill? I would be training legs but me and Big Ant are going to do em Saturday.

I'ma send you a PM brotha.

[Aggression]

Toms River Fitness
08753

5am: 60min cardio

8pm
Chest:
HS Incline Press: 2 warm ups, 3 sets
Flat BB Bench Press: 2 warm ups, 3 sets
Cable Flys: FST-7's (7x12-15 w/ 30s rest)

Traps:
HS Shrug: 7 sets (up to 4ppsx12 and back down)

Abs:
Rope Crunches: 1 x 100 reps
Lying Leg Raise: 2 sets

20min cardio PWO

[LittleMan55]

Great looking chest and traps work A! I really want to make it to the NE at some point to train. I got many fish to fry before then, but I will make it up there one day. Keep grinding man!


4 weeks 2 days to weigh ins here. Whoa man its going crazy now!

[weedlewott]

Very strong work in here man. I've been an absentee poster for a minute. Good stuff man. You are definitely gonna kick some ass on stage with this.

[mritter3]

strong workout man, killer chest day!

[JUGGERNAUT]

Wow, still strong and dieting..nicely done Agg.

[C.Coronato]

Damn 7 sets of shrugs. Do work brother.

[Pistola]

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

Damn man, 100 reps on the chest press....I'm def takn that one and adding it to the end of my chest routine tomorrow!! Good shit!

[Aggression]

Great looking chest and traps work A! I really want to make it to the NE at some point to train. I got many fish to fry before then, but I will make it up there one day. Keep grinding man!


4 weeks 2 days to weigh ins here. Whoa man its going crazy now!

We'll definitely get together at some point brother. 4 weeks? Dude I'm getting pumped as hell for you. I'll be right behind ya!


Very strong work in here man. I've been an absentee poster for a minute. Good stuff man. You are definitely gonna kick some ass on stage with this.

Its all good, WW. Same old story in here. Just truckin' along.


strong workout man, killer chest day!

Thanks ritter. I've decided to tone down the volume with chest. Being that I'm hitting it twice a week, I'm only going to hammer out 9-10 sets per session, instead of ~15 per session. We'll see what happens ...


Wow, still strong and dieting..nicely done Agg.

No loss of strength here, J. Gotta keep the weights heavy to keep the muscles dense/full.


Damn 7 sets of shrugs. Do work brother.

Yup. I just added a plate every set, going up to 4pps, then did a big dropset all the way back down to 1pps, squeezing every rep. niCe.


Damn man, 100 reps on the chest press....I'm def takn that one and adding it to the end of my chest routine tomorrow!! Good shit!

Its become a staple for me. I love ending the session with 100 straight reps. The blood flow is intense. Its something you just have to try.

[OklahomaMuscle]

Yo A, still killing it, those shrugs are legit for sure man...got a question what are your macros looking like? I looked back a few pages and didn't find it...You're workouts are looking really good lately seem to be picking up some strength in here,even on lower cals...keep it up man, definitely inspiring homie

[C.Coronato]

Yea thats actually what we do, 1pps, 2pps, 3pps, 4pps. Then the 4 is a drop. But i think im gonna do some more.

[Aggression]

Yo A, still killing it, those shrugs are legit for sure man...got a question what are your macros looking like? I looked back a few pages and didn't find it...You're workouts are looking really good lately seem to be picking up some strength in here,even on lower cals...keep it up man, definitely inspiring homie

Thanks, OKM. Unfortunately, I won't be listing my detailed diet on here. I can tell you that right now, my diet consists of the following foods:

chicken
beef
sweet potatoes
white potatoes
broccoli
tuna
oats
extra virgin olive oli
dry roasted peanuts
- Frank's Hot Sauce for flavoring (my savior)

Some days my strength is higher than normal, other days its not. For example, my rack deadlifts and still staying up there, as well as my quads/hams, and arms. My chest has dipped in strength a bit, but I attribute that to hitting it 2x/week now. I've fixed it a bit: the volume per session will be much lower. Each chest session will be about 9-10 sets instead of ~15.


Yea thats actually what we do, 1pps, 2pps, 3pps, 4pps. Then the 4 is a drop. But i think im gonna do some more.

Its a solid way to attack 'em. We hit back the day prior, usually doing some type of dead lift, so the traps are still a bit beat up from them. We'll pick 1-2 exercises and just go at it. It seems to be working pretty well ...

Gonna do some more? Am I smellin' 5pps?

[scals]

Hit that chest hard brother. I'm amped up for Monday!

[Aggression]

Hit that chest hard brother. I'm amped up for Monday!

Hell yeah.

[Aggression]

Toms River Fitness
08753
8:10pm

Hamstrings:
Lying Leg Curl: 3 x 8-10
Lying Leg Curl: 1 x 10x10 (2 legs up, 1 leg down)
Standing Single Leg Curl: 3 x 10
Lying DB Leg Curl: 3 x 8-10
DB SLDL: 3 x 10

Delts:
Smith Machine Shoulder Press: 4 x 10 (185)
Smith Machine Shoulder Press: 1 x 8x6x10 (195x8>145x6>95x10)
Seated DB Arnold Press: 3 x 8 (65)
HS Lateral Raise: 3 x 10 (35)
Reverse Pec Fly: 3 x 8-10 (150)

*Hams are already feelin' it ...

[Aggression]

My training split has been slightly altered in order to really blast the weak points in my physique: hamstrings, back thickness, chest thickness

M - Back/Calves
T - Chest/Traps
W - OFF
R - Hamstrings/Shoulders
F - Arms
S - Chest
S - Quads

[LittleMan55]

Great ham and delt work A! I like the set up of that split.

[scals]

Workout was very solid bro. Split looks tight.

[Aggression]

Great ham and delt work A! I like the set up of that split.

The split is exactly what it needs to be to help bring up those weak areas.


Workout was very solid bro. Split looks tight.

Thanks, scals. A few more days until the back attack ..

[Aggression]

8/14
Toms River Fitness
08753
8pm

Arms:
Rope Pushdown: 4 x 8-15 (drop set on 4th set)
Machine Pressdown: 3 x 10
Lying Skullcrushers w/ Rope: 3 x 8-10 (double drop on 3rd set)
Cable X-body 1-Arm Ext: 3 x 10
Incline DB Curl: 4 x 10 (40s)
Standing EZ-bar Curl (inner grip): 3 x 8-10 (115x8)
One Arm Preacher Bench DB Curl (flat side): 3 x 10 (40s)
Hammer Curls w/ Rope: 3 x 10 (drop set on 3rd)

20 min cardio PWO

[Aggression]

Toms River Fitness
08753
7:30pm

Chest:
Incline BB Press: 5 x 7-12 (225x7, drop to 135 on 5th set)
Flat DB Press: 3 x 5-10 (110's x 5 - first time ever using the 110's)
Pec Fly Machine: 3 x 10

Forearms:
Seated BB Wrist Curl: 3 sets
Standing 1-Arm DB Wrist Curl: 3 sets

Abs:
Lying Leg Raises: 3 sets
Crunch Machine: 2 sets

[Aggression]

Toms River Fitness
08753
8pm

Quads:
Century Leg Press: 6 sets (1ppsx10; 2ppsx20; 3ppsx30; 4ppsx40; 5ppsx50; 6ppsx23)
Leg Extension: 3 sets (1s hold at top)
Walking DB Lunges: 3 x 30paces (30lb DBs)

[LittleMan55]

Killing it as usual! I'm sure things are starting to fall into place though.

Prep still going well?

[OklahomaMuscle]

Looks like you had an awesome weekend in the gym big dog. congrats on the 110's for reps on that flat bro, that's big weight for sure. wish you could have made the trip man, had a good time at Metroflex yesterday. Keep up the good work A

[scals]

Solid workout brother. 5pm is very close.

[Aggression]

Killing it as usual! I'm sure things are starting to fall into place though.

Prep still going well?

Yes sir. Prep is still going well. make a few changes to the diet/supps these past few days. Registering in at 218-219 as of Sunday. I need to be down to 215 by next Monday to be in good position. Things are coming together.


Looks like you had an awesome weekend in the gym big dog. congrats on the 110's for reps on that flat bro, that's big weight for sure. wish you could have made the trip man, had a good time at Metroflex yesterday. Keep up the good work A

Yup. I was feelin' in that night and just went for the ride. Yeah, I missed out man. I heard it was hot as hell in there. Maybe it was better I didn't go! I'm breaking a sweat iust sitting here typin! haha.


Solid workout brother. 5pm is very close.

O yes sir. 2 hours and counting ...

[hardworkE]

Hey man, looking solid over there. You're definitely shredding some weight and the final result should be impressive. You've been working hard at this for a while, can't wait to see how this first prep ends.

[pmug0000]

Century sets are always a good time. Or a horrible time depending on how you look at it lol
Good to see you still hitting some big numbers while cutting, nice job pressing the 110s

[scals]

Awesome work tonight. "Those the heaviest they got? Guess we're gonna have to use them!" LOL.

[Aggression]

Hey man, looking solid over there. You're definitely shredding some weight and the final result should be impressive. You've been working hard at this for a while, can't wait to see how this first prep ends.

Can't wait man. Prep is flying by. Its getting close ...


Century sets are always a good time. Or a horrible time depending on how you look at it lol
Good to see you still hitting some big numbers while cutting, nice job pressing the 110s

Yeah my legs felt decent until late last night, when going down 3 steps into my garage was painful. niCe. Yeah bro I took out those 110's for the first time. Felt good.


Awesome work tonight. "Those the heaviest they got? Guess we're gonna have to use them!" LOL.

Ha. I was just gonna hit the 140s, but you convinced me otherwise. Definitely a solid workout. My back is already feelin' tight.

[Aggression]

Muscle Mill
Milltown, NJ 08850
5:30pm

*Trained with scals and his bro. Scals is looking thick, and he's a strong dude.

Back:
Neutral Grip Pulldown: 5 x 6-15 (250x6)
T-Bar Platform: 3 x 10-12 (4px10)
DB Row: 3 x 8-10 (150sx8)
Deadlifts: 4 x 8-10 (315x8)

Calves:
Seated Calf Raise: 3 x 10 (3p)
Standing Calf Raise: 3 x 10 (300)

[LittleMan55]

Great back day A! I know what its like to hit back with Steve, and you're right he is a strong dude.

[scals]

Last night was an awesome workout bro. We definitely need to hit it up again. Woke up and it felt like there were knives in my back. SWEET.

Oh, I couldn't let you settle for those 140s when there was a nice set of 150s right next to them. And thanks to you and Broc for the nice compliments.

[OklahomaMuscle]

looking good in here A, the pics look solid man, can definitely see the diet taking hold. Really leaning out nice. Show on the 31st huh, what show you lookin at now?

[pmug0000]

Heavy rowing A, I like it

[Aggression]

Great back day A! I know what its like to hit back with Steve, and you're right he is a strong dude.

Yup. We pushed the envelop at Muscle Mill. Felt great. My back is feelin' right.


Last night was an awesome workout bro. We definitely need to hit it up again. Woke up and it felt like there were knives in my back. SWEET.

Oh, I couldn't let you settle for those 140s when there was a nice set of 150s right next to them. And thanks to you and Broc for the nice compliments.

Absolutely. My lower back is tighter than usual, but the overall back is smoked.

Ha, yeah I wasn't aware that the 150s were the highest. I'm used to seeing the 200lbers at my gym, and I don't touch those babies, yet. Ya gotta rock out the heaviest dumbbells if you can handle them. And we both handled them pretty well.


looking good in here A, the pics look solid man, can definitely see the diet taking hold. Really leaning out nice. Show on the 31st huh, what show you lookin at now?

Yup, things are slowly but surely taking shape.

Yeah I hit a snag with the shows. The original show was planned for October 24th, but they bumped it up to October 18, my birthday (an omen?!?). So I'm still in the midst of discussing the possibility of doing that show since its 6 days earlier now. I also decided to pick up a 2nd show on October 31st. Right now, its a definite for the 31st, and a good possibility for the 18th ...


Heavy rowing A, I like it

Gotta get some thickness in that back before showtime!

[Aggression]

Toms River Fitness
08753
8pm

Chest:
Flat BB Bench Press: 5 x 5-12 (275)
Incline DB Press: 3 x 6-10 (105s)
Cable Cross: 3 x 10
Incline Smith Guillotines: 3 x 8-10 (185)
DB Pullovers: 3 x 10 (75)

Traps:
*were still smoked from deads the night prior, so I just hit it light:
Standing 1-Arm DB Shrug: 3 x 15 (85s)

20min cardio PWO

[hardworkE]

Yeaaa killed chest yesterday. And dude I'm not sure you need any more trap work, those things are getting huuuge

[scals]

Strong chest workout brother, keep em comin.

[OklahomaMuscle]

Solid chest workout homeboy, putting in some serious work this week, now keep focused man. Much respect for skipping out on the vacation to stay focused on the prep. You've Big things ahead man, big things.

[C.Coronato]

Looking good brotha. Ready for Skibas? You gonna compete?

[Aggression]

Yeaaa killed chest yesterday. And dude I'm not sure you need any more trap work, those things are getting huuuge

Thanks for that, buddy. I didn't think my traps were that large, but if you say they're good, I'm sold! Yeah I couldn't do much with them last night. After one light set of shrugs, they were sore as a bitch.


Strong chest workout brother, keep em comin.

You know it.


Solid chest workout homeboy, putting in some serious work this week, now keep focused man. Much respect for skipping out on the vacation to stay focused on the prep. You've Big things ahead man, big things.

Yeah man, its definitely depressing. Coming home to an empty house sucks, especially when you know your parents are laying out on the beach all day, having drinks, and going out to dinner every night. For 19 years, I've looked forward to that trip with the same enthusiasm I had the first time I ever went. Its the one thing I look forward to every year. But there's always next year. This year its time to go against the grain...


Looking good brotha. Ready for Skibas? You gonna compete?

You know I'm ready big man. As for competing, eh, why the fuck not. I'm not a strong dude in any sense of the word, but why not throw my name in the bin. I'll only bench/deadlift though. I hit quads on Sundays, so I don't want to mess with things.

[LittleMan55]

Smashed that chest! Great work as always A!

[Firedrake]

Great looking chest day -- way to get it done when it counts!

[pmug0000]

Man 105s on incline after heavy flat benching is some sick stuff, your gonna have some iron-plated pecs once you're all cut down

[mritter3]

chest day looked crazy good man...way to go

[Aggression]

Smashed that chest! Great work as always A!



Great looking chest day -- way to get it done when it counts!


Man 105s on incline after heavy flat benching is some sick stuff, your gonna have some iron-plated pecs once you're all cut down


chest day looked crazy good man...way to go

Thanks guys. I've been hitting chest twice a week now for a little over a month. Odd thing is, I feel like I'm getting stronger by doing so. I expected a drop in strength, but its been just the opposite. I guess I'm just a guy who needs high volume/high frequency. Hopefully the next 8 weeks worth of double sessions will pay off in the end.


Rest day last night, well if you want to call it rest. Got home from work, did some laundry, made/cooked meals, did some cleaning around the house. Parents are gone for the week, so I have to make sure the house is tip-top shape. I needed some chicken, and knew that Foodtown was selling it for $1.99/lb. Drove over there around 830 to find a deserted rack where the chicken used to be. What the fuck? Hopefully I'll have better luck tonight when I go there.

Hitting up Muscle Mill again for shoulders right after work. I like hitting it earlier rather than later. This way, I'll get home a little before 8, and be done for the night, with the exception of preppin' my meals. Its better than getting home, stalling for a bit, then hitting the gym at 8, not getting home until 10. I should be able to get to sleep nice and early tonight. Good thing too, I need a good night's worth of sleep. Too much running through my mind at this point, as if dieting for my first show isn't enough ...

[OklahomaMuscle]

Good thing too, I need a good night's worth of sleep. Too much running through my mind at this point, as if dieting for my first show isn't enough ...

I totally feel ya here A, not sure if it's the dieting or what but it's like my mind is working overtime, all the time. Thinking about lot's of stuff lately that previously was never a concern. Keep that focus and drive big dog, the consistency will carry you through. Much Respect A

[C.Coronato]

Rest day last night, well if you want to call it rest. Got home from work, did some laundry, made/cooked meals, did some cleaning around the house. Parents are gone for the week, so I have to make sure the house is tip-top shape. I needed some chicken, and knew that Foodtown was selling it for $1.99/lb. Drove over there around 830 to find a deserted rack where the chicken used to be. What the fuck? Hopefully I'll have better luck tonight when I go there.



At least they didnt kick you out!!

[Mr. Aestheticz]

Thanks guys. I've been hitting chest twice a week now for a little over a month. Odd thing is, I feel like I'm getting stronger by doing so. I expected a drop in strength, but its been just the opposite.

I HAVE COME TO GRIPS THAT DOING THE MAJOR MUSCLES CHEST SHOULDERS BACK QUADS AND HAMS I GET STRONGER AND GREATER RESULTS!

WHY REST'EM WHEN YOU CAN BE GROWING!

KEEP CHUGGING DUDE!

[Aggression]

I totally feel ya here A, not sure if it's the dieting or what but it's like my mind is working overtime, all the time. Thinking about lot's of stuff lately that previously was never a concern. Keep that focus and drive big dog, the consistency will carry you through. Much Respect A

Yeah. The diet/cardio/training is the easy part. Its when other things in your life fall apart that you get bogged down by thinking too much. Trudging away on that treadmill for 60min every morning is the worst. You have nothing to do BUT think about shit. When all you have on your mind is bad stuff, its not a great situation. When I'm sitting home on a Friday/Saturday night, its another time where I normally wouldn't be thinking about shit; I'd be out with friends. But now it frees up a few hours to ponder everything. You just have to try your best to push those thoughts aside and keep at it. I won't be thrown off track, but it will damn sure make the ride more painful.


At least they didnt kick you out!!

Touche TTL, touche.


I HAVE COME TO GRIPS THAT DOING THE MAJOR MUSCLES CHEST SHOULDERS BACK QUADS AND HAMS I GET STRONGER AND GREATER RESULTS!

WHY REST'EM WHEN YOU CAN BE GROWING!

KEEP CHUGGING DUDE!

Yup. I was surprised to see that the strength is going up, instead of down. Maybe I need the high volume. When prep's over, maybe I'll delve into Arnold's split!!! I'll hit each bodypart 3x/week!! I'll get hyyooogeee!

[Mr. Dead]

That was a serious chest session!!! Those pecs had to have been fried!!! Great stuff!!!

[Firedrake]

Yeah. The diet/cardio/training is the easy part. Its when other things in your life fall apart that you get bogged down by thinking too much. Trudging away on that treadmill for 60min every morning is the worst. You have nothing to do BUT think about shit. When all you have on your mind is bad stuff, its not a great situation. When I'm sitting home on a Friday/Saturday night, its another time where I normally wouldn't be thinking about shit; I'd be out with friends. But now it frees up a few hours to ponder everything. You just have to try your best to push those thoughts aside and keep at it. I won't be thrown off track, but it will damn sure make the ride more painful.


Boy I understand that one -- I was hitting the peak of my cardio (2 hrs a day) in the middle of breaking up with the woman I thought I was going to marry . . . those hours could be hell!

[Aggression]

That was a serious chest session!!! Those pecs had to have been fried!!! Great stuff!!!

Yeah it felt good my man.


Boy I understand that one -- I was hitting the peak of my cardio (2 hrs a day) in the middle of breaking up with the woman I thought I was going to marry . . . those hours could be hell!

My situation wasn't on the same level, but its along the same lines buddy. Ya just gotta keep truckin'.

[Aggression]

Muscle Mill
Milltown, NJ 08850
6pm

Hamstrings:
Lying Leg Curl: 4 x 8-10
Standing Alt. Leg Curl: 3 x 10
DB SLDL: 4 x 8-10 (100's x 8)

Shoulders:
Single Arm Cable Lateral Raise: 4 x 10-12 (50)
Seated Machine Press: 4 x 6-10 (4th: 3ppsx6>2ppsx6>1ppsx8)
Incline Bench Reverse DB Fly: 3 x 10 (30s)
Barbell Front Raise: 3 x 10 (75)

*This was my 3rd session at Muscle Mill. Never realized it before, but the plates are different weights. They go like this: 2.5's, 5.5's, 11lbs, 22lbs, 44lbs. weird.

[OklahomaMuscle]

Solid day at the office there A. the gym I used to work at had the same plates. Goofy as hell, but at least they were real metal plates and not this plastic coated crap you find in most facilities today. I hated the owner but damn I miss that gym. keep it up man, good luck in the contest tomorrow. do work!!

[Mr. Aestheticz]

They go like this: 2.5's, 5.5's, 11lbs, 22lbs, 44lbs. weird.

STRUGGLING WITH WHAT YOU THINK IS 315 BUT REALLY 302.5 LMFAO!

[scals]

Awesome session brother. Got bit by that Muacle Mill bug eh? LOL

[LittleMan55]

Great hammy and shoulder work! Keep going hard...

Have fun at Skiba's this weekend!

[pmug0000]

Good session, I love DB SLDL's

[Aggression]

Solid day at the office there A. the gym I used to work at had the same plates. Goofy as hell, but at least they were real metal plates and not this plastic coated crap you find in most facilities today. I hated the owner but damn I miss that gym. keep it up man, good luck in the contest tomorrow. do work!!

Yeah, these were real deal iron shits. My regular gym has plastic coated ones, but I love that gym. Its not a franchise. I know the owners pretty well, and its a good atmosphere. During the day is when all the 'lally-gaggers' hit the iron, but at night, we have a pretty good 'hardcore' crowd. Its a good time with good people. Of course, its always nice to hit up a real hardcore gym from time to time. Luckily, NJ has a handful of those within 30-45min of my house.

Thanks bro. I'm not going to be setting records in any way, but you gotta participate and show some love for the ABC!


STRUGGLING WITH WHAT YOU THINK IS 315 BUT REALLY 302.5 LMFAO!

Yeah, is that what it comes out to?!?? HaHa. Yeah I was looking at the plates between sets and it caught me off guard. Didn't make a difference to me, but I still thought it was weird.


Awesome session brother. Got bit by that Muacle Mill bug eh? LOL

Actually, I've been there 2 times, including the miniABC. I've seem that one plate-loaded shoulder press machine there every time and I've been dying to give it a go. My training partner had other things going on last night, so I decided to hit it up on the way home from work. It actually worked out great. I was able to hit it hard and get home by 8pm, which is a lot better than heading out to the gym at 8pm. I'll most likely be doing this more often ..


Great hammy and shoulder work! Keep going hard...

Have fun at Skiba's this weekend!

No doubt LM. Another ABC in Jersey. It can't be beat!


Good session, I love DB SLDL's

Yeah I don't do them that often, but I should. I love the stretch you get from them. I feel total isolation doing 'em, and my hams definitely need some work.


Got arms on the menu tonight. Looking to really kill it. Woke up this morning at 216lbs. Overall, I've dropped 16lbs since the start. Shit is looking decent. I'm going to try (i repeat: try) to take some pics this weekend for some good comparisons. If I accomplish this feat, I might just throw them up here for everyone to see .....

[DanTheMan]

you the man Aggression! I followed you a bit on the bustnass transformation and saw you put on pretty good size... see you're tryna compete now, and now I'm gladly aprat of the journey! keep on pushing big guy!

ps. did you win that transformation thing?

[Aggression]

you the man Aggression! I followed you a bit on the bustnass transformation and saw you put on pretty good size... see you're tryna compete now, and now I'm gladly aprat of the journey! keep on pushing big guy!

ps. did you win that transformation thing?

Ha, the winners haven't been picked yet brother. Its been like 3 months. Hoomgar told me that last year's winners were announced 3+ months later as well. Seems to be a ritual, haha. Thanks for the support man. Less than 8 weeks out now ..

[Aggression]

Toms River Fitness
08753
8:30pm

Arms:
Machine Curls: 4 x 10-15 (120)
BB Curls: 3 x 10 (105)
Front-Double Bi Cable Curl: 3 x 10 (60)
Heavy Alt. DB Hammer Curl: 3 x 8-10 (55's)
Straight Bar Pushdown: 4 x 8-10
Neutral Bar Skulls: 3 x 8-10
Standing Single Arm DB Ext: 3 x 10 (30s)
Reverse Grip BB Bench: 3 x 15 (185)
Rope Extension: 3 x 10-12 (drop set on 3rd)

20min cardio PWO

[Aggression]

Jersey ABC
Skiba's Gym
Cateret, NJ
07008

Iron Man Contest:

Bench Press: 225 x 14
Deadlift: 225 x 37 (winner)

[Aggression]

Apollon Gym
Edison, NJ
08817

Quads:
Leg Extensions: 4 sets
Squats: 7 sets (275)
Vertical Leg Press: 4 x 15 (4pps)
Leg Extensions: 4 sets
-- super set w/ --
Sissy Squats: 4 x F

*I beat the shit out of my body this weekend. Killed the arms Friday night, killed my body Saturday at the ABC with the deads, then I went out into the storm-infested waters in Seaside Park to boogie-board and got my ass handed to me. Sunday's quad day at Apollon was icing on the cake. Damn, I need some quality rest. But it was well worth it.

[scals]

Damn bro, that was one helluva weekend. Great job on everything and congrats on winning the deadlift competition.

[G Diesel]

Good job at Skiba's bro... 37 reps of 225 on the deads is impressive shit. Setting the bar high at the first ABC AIA.

Looking leaner and tighter every time I see you, my brother. Keep it up.

Peace, G

[C.Coronato]

HUGE DLs brotha. Awesome work homie. Keep it up.

[B Con]

37 reps of 225? You're fucking crazy... in a good way. Keep it up.

[OklahomaMuscle]

You definitely killed it this weekend big man. Those are some crazy numbers on the deads my man. 37reps!! That's awesome, keep showing us how it's done man. Lookin REAL good in here

[LittleMan55]

Helluva job on deads! 225 x 37 is kick ass!

[Mr. Aestheticz]

Wtf I Sgoing On Yall Having These Crazy Tri-state Abc' After I Fucking Move!!!

Great Shit By The Way!

[pmug0000]

37 reps on the DL huh? I know that had to hurt

[The Epidemic]

Little bit about myself for now:

Yeah I used to rock the blow-out hair style, with the armani sweaters and diesel shoes. FUCK THAT. I grew out of that in a hurry. Now my main winter jacket is my animal hoodie, and i've subbed my armani beanie for the animal skullie. Bodybuilding took over my life, and I'm glad it did. I wouldn't have it any other way.

Y. SHIT, I LOVE MY DIESEL SHOES... SO COMFY... BUT I DO NEED ANIMAL SKULLIE

[DanTheMan]

wow. 8weeks out. how you feelin big dawg? and crazy ass DLs.. beastin it.

[LittleMan55]

8 weeks left huh? Time sure flies! Keep pushing hard!

[Aggression]

Damn bro, that was one helluva weekend. Great job on everything and congrats on winning the deadlift competition.

That's bud. I don't know where I pulled that one out of, but it was intense to say the least.


Good job at Skiba's bro... 37 reps of 225 on the deads is impressive shit. Setting the bar high at the first ABC AIA.

Looking leaner and tighter every time I see you, my brother. Keep it up.

Peace, G

Coming from you, that's a big compliment homie. Thanks a lot.


HUGE DLs brotha. Awesome work homie. Keep it up.

You know it, TTL.


37 reps of 225? You're fucking crazy... in a good way. Keep it up.

Ha, yeah I just hit that switch and 'lost it' for a while. Felt good.


You definitely killed it this weekend big man. Those are some crazy numbers on the deads my man. 37reps!! That's awesome, keep showing us how it's done man. Lookin REAL good in here

Yup, just getting it done, day in, day out, no matter what life throws at me.


Helluva job on deads! 225 x 37 is kick ass!

Never though I'd pull that one off!


Wtf I Sgoing On Yall Having These Crazy Tri-state Abc' After I Fucking Move!!!

Great Shit By The Way!

Ha, thanks man. You gotta get your ass back up here and join in on the fun.


37 reps on the DL huh? I know that had to hurt

I literally couldn't walk straight for a while afterward. I didn't want to sit down, for fear of tightening up real bad, so I just paced the floor for a bit.


SHIT, I LOVE MY DIESEL SHOES... SO COMFY... BUT I DO NEED ANIMAL SKULLIE

I wasn't knocking that style brother. I was just saying that I was caught up trying to be somebody I wasn't, that's all.


wow. 8weeks out. how you feelin big dawg? and crazy ass DLs.. beastin it.

Feelin' good so far. Starting to get a little drained here and there, but overall, no complaints. It is what it is, and I just gotta put my head down and keep truckin'.


8 weeks left huh? Time sure flies! Keep pushing hard!

Hell yeah. I can remember when you first started dieting. Now you're right there, and I'm right behind you.

[Aggression]

Toms River Fitness
08753
8:30pm

Back:
Wide Grip Chins: 4 sets @ BW (10,10,8,8)
T-Bar Machine Row: 4 sets (3p+25 x 6)
Seated Reverse Grip Cable Row: 3 x 12
Standing Straight Arm Pushdown: 3 x 10

Calves:
Super Horizontal Calf Press: 3 x 10-12 (12s stretch at bottom w/ each rep)

20min cardio PWO

- Didn't do too much for back last night. It was a light workout. In and out real quick. I didn't want to do anything too crazy after the deads on Saturday. Took me 2 hours to get home from work, rather than the usual 1hr. Everywhere I turned, I ran into an accident. To top it off, once I got home I still needed to hit the grocery store for some chicken. All in all, I got shit done regardless.

[LittleMan55]

Way to take care of business! Getting in and out pays during prep.

[Aggression]

bumpage


Toms River Fitness
08753
8:30pm

Back:
Wide Grip Chins: 4 sets @ BW (10,10,8,8)
T-Bar Machine Row: 4 sets (3p+25 x 6)
Seated Reverse Grip Cable Row: 3 x 12
Standing Straight Arm Pushdown: 3 x 10

Calves:
Super Horizontal Calf Press: 3 x 10-12 (12s stretch at bottom w/ each rep)

20min cardio PWO

- Didn't do too much for back last night. It was a light workout. In and out real quick. I didn't want to do anything too crazy after the deads on Saturday. Took me 2 hours to get home from work, rather than the usual 1hr. Everywhere I turned, I ran into an accident. To top it off, once I got home I still needed to hit the grocery store for some chicken. All in all, I got shit done regardless.

[Firedrake]

I hate days like that, but you got in and Got It Done, anyway -- that's what it's all about!

[OklahomaMuscle]

Still not a bad session A, got in and put in some work, that's what counts. How's the back feelin after all those deads?

[J-Dawg]

Good job at Skiba's bro... 37 reps of 225 on the deads is impressive shit. Setting the bar high at the first ABC AIA.

Looking leaner and tighter every time I see you, my brother. Keep it up.

Peace, G

That's some serious reps at 225 for DLs. Way to rep it out A.

[Aggression]

Way to take care of business! Getting in and out pays during prep.

Yup. Didn't want to do too much damage after doing deads Saturday, but my back was still full of blood though. Instead of higher weight, I focused on the squeeze with every rep. Felt good.


I hate days like that, but you got in and Got It Done, anyway -- that's what it's all about!

Yup. You just have to roll with the punches my man. I gotta play the hand I'm dealt. I don't stress about things I cannot control. So once I got home, I took the time to clean/cook/eat the chicken and then headed to the gym around 8:30. Not too bad.


Still not a bad session A, got in and put in some work, that's what counts. How's the back feelin after all those deads?

Surprisingly, the back wasn't that bad. That whole day, it was shot. But Sunday it didn't feel too bad, however the quad workout definitely suffered. I just couldn't get the groove going during squats. And I figured it'd be best to avoid any strenuous pulls last night.


That's some serious reps at 225 for DLs. Way to rep it out A.

I just hit that 'psycho switch' and went for it.

[Mr. Aestheticz]

Seems Like You Never Get A Break When Prepping For A Show Huh!

What Can Go Wrong Will Lmao Lmao!

[NaturallyPumpd]

subbed, man thats alot of DL's bro thats good.

[Aggression]

Seems Like You Never Get A Break When Prepping For A Show Huh!

What Can Go Wrong Will Lmao Lmao!

In my case, nothing would have gone wrong if I didn't pull some dumb shit!! haha. Still, ya gotta keep truckin', and truck I will.


subbed, man thats alot of DL's bro thats good.

Thanks bud. Yeah, like I said, I just hit that psycho switch and let loose. It felt good. I haven't done that in a while and the feeling was euphoric.

[Aggression]

Little updated for ya'lls.

Halfway through the week here. 7.5 weeks out from show 1. I'm feeling good. Carbs have been dropped as of this week. Beef is all but out of the equation (2oz w/ 1 meal). Two of the 7 meals have zero carbs (broccoli). No complaints as of yet. Hitting cardio 5 morning sessions per week for 60min, along with 2-20min PWO sessions. Thing seemed to be stallin' a bit, so the change in diet/increased cardio should definitely play a big role in how I look this weekend after a week of the changes. I can't believe I'm more than halfway done here. Its crazy to think about it. I feel like just a few weeks ago I was picking out the show date and trying to determine when 16 weeks out would be. I'm living in the shadows, that's for sure. I see my buddies on the weekends for a bit, but other than that, I've become a ghost. I'm ok with that. My mind has been running wild as of late. Relationship problems have plagued me for a while now. The last thing I need to be doing is staying up late trying to work thing outs, but to me, she's more important than bodybuilding is. We'll see what happens there. 7.5 more weeks of monotony and then its time to live life to the fullest again. Until then, I'm lurking ....

[OklahomaMuscle]

Way to keep things in perspective A. Life is about priorities and keeping them in there proper place. Like you I love this sport and this game, it has definitely changed my life for the better. But it's all about balance, some things still come first. Just stay busy in the shadows my man, I totally understand the lurking thing you have other things on the mind and on your plate. You just do you, and keep focused. Much Respect

[Aggression]

Way to keep things in perspective A. Life is about priorities and keeping them in there proper place. Like you I love this sport and this game, it has definitely changed my life for the better. But it's all about balance, some things still come first. Just stay busy in the shadows my man, I totally understand the lurking thing you have other things on the mind and on your plate. You just do you, and keep focused. Much Respect

Thanks for the comments, OKM. I'm on autopilot with this diet. Nothing will cause me to falter, but if I have to lose a few hours of sleep some nights in order to iron things out with someone I care for, so be it. 4 hours of sleep ain't bad. Fuck it. Sleep when you're dead. Fact of the matter is, bodybuilding is a very high priority, always has been, especially now with prepping. But some things are more important in life.

As for my training, its fuckin' ON tonight. In a few short hours, I'll be rippin' apart my chest at Apollon. Post training, I'll be starting my posing practice. Uh oh ......

[Firedrake]

I hear from so many bodybuilders about relationship problems, and I've run into women myself who can't understand why I want to build muscle at my age. Congrats for working on something that can last for decades. Having a partner at your side can make the rest of this ride so much better.

Good luck!

[JUGGERNAUT]

It will all work out man. You are putting in all the time you can, keeping a job and holding down a relationship. You are a winner already; before you walk on that stage to win once more. Full steam brother.

[GSant434]

Little updated for ya'lls.

Halfway through the week here. 7.5 weeks out from show 1. I'm feeling good. Carbs have been dropped as of this week. Beef is all but out of the equation (2oz w/ 1 meal). Two of the 7 meals have zero carbs (broccoli). No complaints as of yet. Hitting cardio 5 morning sessions per week for 60min, along with 2-20min PWO sessions. Thing seemed to be stallin' a bit, so the change in diet/increased cardio should definitely play a big role in how I look this weekend after a week of the changes. I can't believe I'm more than halfway done here. Its crazy to think about it. I feel like just a few weeks ago I was picking out the show date and trying to determine when 16 weeks out would be. I'm living in the shadows, that's for sure. I see my buddies on the weekends for a bit, but other than that, I've become a ghost. I'm ok with that. My mind has been running wild as of late. Relationship problems have plagued me for a while now. The last thing I need to be doing is staying up late trying to work thing outs, but to me, she's more important than bodybuilding is. We'll see what happens there. 7.5 more weeks of monotony and then its time to live life to the fullest again. Until then, I'm lurking ....


I'm there with you bro. I have had my gf on my ass a few times a day about a number of issues, sport related and otherwise.
- How monotonous my eating is, and how I never have anything "fun" to eat
- How we have to work around my lifting schedule, which is worked around my school and rugby schedule
- How I spend money on supplements but won't splurge on other things

Not sure how long you've been in your but it came to a head about a month ago for us. After damn near 2 years of on again off again I put my foot down. I said simply, "Baby, I love you, you know that, and nothing that I'm doing or going to do will change that. But the things I do in my life are what make me what I am, and who I am is why you're with me."

Besides, one argument is all the motivation you need to increase weight on any exercise your stuck on lol. Stay strong, being 23 and in a relationship that even of a semi-serious nature let along serious sure ain't easy, but I'll be damed if its not worth it.

[Aggression]

I hear from so many bodybuilders about relationship problems, and I've run into women myself who can't understand why I want to build muscle at my age. Congrats for working on something that can last for decades. Having a partner at your side can make the rest of this ride so much better.

Good luck!


It will all work out man. You are putting in all the time you can, keeping a job and holding down a relationship. You are a winner already; before you walk on that stage to win once more. Full steam brother.


I'm there with you bro. I have had my gf on my ass a few times a day about a number of issues, sport related and otherwise.
- How monotonous my eating is, and how I never have anything "fun" to eat
- How we have to work around my lifting schedule, which is worked around my school and rugby schedule
- How I spend money on supplements but won't splurge on other things

Not sure how long you've been in your but it came to a head about a month ago for us. After damn near 2 years of on again off again I put my foot down. I said simply, "Baby, I love you, you know that, and nothing that I'm doing or going to do will change that. But the things I do in my life are what make me what I am, and who I am is why you're with me."

Besides, one argument is all the motivation you need to increase weight on any exercise your stuck on lol. Stay strong, being 23 and in a relationship that even of a semi-serious nature let along serious sure ain't easy, but I'll be damed if its not worth it.

Thanks for the support fellas. We'll see how things go. I'll die trying.

[Aggression]

8/26

Apollon Gym
Edison, NJ
8:15pm

Chest:
Flat BB Bench: 5 x 7-12 (255)
HS Incline Press: 4 x 6-10 (4th set: 3ppsxF>2ppsxF>1ppsxF)
Seated Machine Press: 2 x 12 (300)
Seated Machine Press (Neutral Grip): 2 x 12-15 (250)
Decline DB Fly: 3 x 8-10 (50)
DB Pullovers: 3 x 6-10 (95)

20min cardio PWO

... goooood session ...

[LittleMan55]

Stay strong bro! Everything will work out, just keep doing what your are doing. You are a hell of a guy and as Juggs said, with everything going on and they way you carry yourself you are a WINNER!

[Aggression]

Stay strong bro! Everything will work out, just keep doing what your are doing. You are a hell of a guy and as Juggs said, with everything going on and they way you carry yourself you are a WINNER!

You're a good man, LM. Thanks brother.


APOLLON GYM

I feel like I've been injected with life after last night in terms of my training. With all the other stuff going on, once I get under that bar, the switch goes off. And for those seconds that I'm repping out iron, I feel ALIVE. Last night's atmosphere was pure electric. An IFBB pro training, a future IFBB pro training alongside, and a few other competitors that can easily be described as 'big mother fuckers'. After my session was over, I hit the treadmill for 20min. All 5 treads were takin' up. Even better? All 5 treads were takin' up by people who compete, including myself. As I gazed around (yanks were whoppin that ass anyway), I felt like I took a shuttle back to the past. Everyone was lifting HARD. Plates were clangin', people were screaming at each other for motivation, and general BS conversations were going on regarding bodybuilding, working out, dieting, etc. Not to mention the 'Road to the '97 Olympia' was playing on the DVD player in the one corner. It felt like a real brotherhood there last night, and it was awesome. Did I mind getting home after 11, going to sleep after 12, only to wake up at 4:50 for an hour of cardio? FUCK NO!

[OklahomaMuscle]

Sounds like you had an awesome night big guy, I had the same kinda experience getting to train at Metroflex. Just something about being around other competitors that makes you dig deeper. Keep doing your thing playboy, workouts are looking awesome, can definitely see the intensity being raised each and every session.

[The Epidemic]

when u comin gback to to edsion>

[Aggression]

Sounds like you had an awesome night big guy, I had the same kinda experience getting to train at Metroflex. Just something about being around other competitors that makes you dig deeper. Keep doing your thing playboy, workouts are looking awesome, can definitely see the intensity being raised each and every session.

Felt. It was definitely a powerful atmosphere.


when u comin gback to to edsion>

Not sure. Probably next week some time. Tonight, tomorrow and the weekend will be spent at my home gym. I need to rest up this weekend, as I've only gotten a 3-4 hours sleep each night for the past 3 nights. So taking the long trips won't be happening this weekend.

[C.Coronato]

but to me, she's more important than bodybuilding is.

Balance brother. Things get rough, especially during dieting. You know there is life outside of bodybuilding, and that's good, many people do not .. Everything will work out brother, keep your head going strait. You got this, just a few more weeks.

[pmug0000]

Nice job with the chest A, I'm diggin' the dropset. That gym sounds fuckin awesome

[scals]

Hittin it hard brother. Keep killing that chest. Its gonna pop on stage!

[BigAnt]

Little updated for ya'lls.

Halfway through the week here. 7.5 weeks out from show 1. I'm feeling good. Carbs have been dropped as of this week. Beef is all but out of the equation (2oz w/ 1 meal). Two of the 7 meals have zero carbs (broccoli). No complaints as of yet. Hitting cardio 5 morning sessions per week for 60min, along with 2-20min PWO sessions. Thing seemed to be stallin' a bit, so the change in diet/increased cardio should definitely play a big role in how I look this weekend after a week of the changes. I can't believe I'm more than halfway done here. Its crazy to think about it. I feel like just a few weeks ago I was picking out the show date and trying to determine when 16 weeks out would be. I'm living in the shadows, that's for sure. I see my buddies on the weekends for a bit, but other than that, I've become a ghost. I'm ok with that. My mind has been running wild as of late. Relationship problems have plagued me for a while now. The last thing I need to be doing is staying up late trying to work thing outs, but to me, she's more important than bodybuilding is. We'll see what happens there. 7.5 more weeks of monotony and then its time to live life to the fullest again. Until then, I'm lurking ....
---------------------------------------------------------------------------------------

Your putting in the work and your body is living proof.....you will be at your best for this show!

Stay with the "Good Concentration"

And Good Concentraion Is....The Ability To Pay Attention...To W H A T Is Important!

Hit me up if you need to chat.....

[mritter3]

working out, let alone bodybuilding is not easy by any means on a relationship, especially when it comes to the being at the gym and eating the same foods day in and day out, i know my wife thinks im nuts most of the time, but she gets me and she knew how loco i was when we got together, hopefully everything will pan out for ya bro, keep your head up and working towards your goals for this show....take care man.

[NaturallyPumpd]

Yo bro that looks like a sick chest blast you had, nice work. Keep your head up man, your pure inspiration to me and probably alot of other cats here on the forvm, never let yourself down and keep driving for your goals. Check back with you later bro. Peace

[Aggression]

Balance brother. Things get rough, especially during dieting. You know there is life outside of bodybuilding, and that's good, many people do not .. Everything will work out brother, keep your head going strait. You got this, just a few more weeks.

You got that right, homie. I see how you do your thing, and its great. Yes sir, a few more weeks. Just about 7 left right now ... damn.


Nice job with the chest A, I'm diggin' the dropset. That gym sounds fuckin awesome

The gym is unreal. Pure electricity in there. If you leave that gym without getting a serious session, you're not a bodybuilder.


Hittin it hard brother. Keep killing that chest. Its gonna pop on stage!

Let's hope so buddy. My chest was tight the next morning, and that NEVER happens.


---------------------------------------------------------------------------------------

Your putting in the work and your body is living proof.....you will be at your best for this show!

Stay with the "Good Concentration"

And Good Concentraion Is....The Ability To Pay Attention...To W H A T Is Important!

Hit me up if you need to chat.....

Thanks for stopping in, Big A. Much appreciated. I hear ya big man.


working out, let alone bodybuilding is not easy by any means on a relationship, especially when it comes to the being at the gym and eating the same foods day in and day out, i know my wife thinks im nuts most of the time, but she gets me and she knew how loco i was when we got together, hopefully everything will pan out for ya bro, keep your head up and working towards your goals for this show....take care man.

Absolutely, mrit. We grew together with this whole bodybuilding thing. When we first met, I told her I wanted to compete at some point in my life. That was a few years ago. Now the time has come. We've come a long way since then, haha. 7 weeks now.


Yo bro that looks like a sick chest blast you had, nice work. Keep your head up man, your pure inspiration to me and probably alot of other cats here on the forvm, never let yourself down and keep driving for your goals. Check back with you later bro. Peace

I appreciate the kind words man. I'm just trying to do me over here and give it my all. If I can inspire others to do the same, I'm very flattered, yet honored. The time is now ...

[Aggression]

Toms River Fitness
08753
8:15pm

Hamstrings:
Lying Leg Curls: 5 x 8-12 (5th set: double drop)
Decline Bench Hamstring DB Curl: 4 x 10
DB SLDL: 3 x 8-10 (100s x 8)

Shoulders:
Incline Bench Rear Fly: 3 x 10-15 (50s)
Standing DB Lateral Raise: 3 x 10 (40s)
Seated DB Press: 3 x 8-10 (75s)
Front Raise: 45lb plate x 10 super set w/ 'steering wheels' x 10 turns

Done. In and out. Workout lasted about 1hr.

[Mr. Aestheticz]

How Is The Strength Coming Along?

[Aggression]

How Is The Strength Coming Along?

This week hasn't been that great in terms of strength. I've been getting very little sleep this week (3-4hrs). I'm wired up when I get to the gym, but as far as strength goes, its nothing to gloat about. Last week I was still fine, pushing pretty much the same, if not more weight. I should catch up this weekend. If its nice out, I'm going to be laying on the beach all day, taking naps between all my meals. If its crap out, I'll be doing the same in my house. I can't wait. I might even take Saturday off from training. I usually use that day to hit chest again and another minor bodyparts (forearms, abs), but since I hit chest Wendesday (instead of Tuesday), it won't be ready. My chest is still sore. Ahh I can't wait to just sleep man.

[LittleMan55]

Just keep pushing hard no matter what! Make your mind think it and your body will follow!

[OklahomaMuscle]

This week hasn't been that great in terms of strength. I've been getting very little sleep this week (3-4hrs). I'm wired up when I get to the gym, but as far as strength goes, its nothing to gloat about. Last week I was still fine, pushing pretty much the same, if not more weight. I should catch up this weekend. If its nice out, I'm going to be laying on the beach all day, taking naps between all my meals. If its crap out, I'll be doing the same in my house. I can't wait. I might even take Saturday off from training. I usually use that day to hit chest again and another minor bodyparts (forearms, abs), but since I hit chest Wendesday (instead of Tuesday), it won't be ready. My chest is still sore. Ahh I can't wait to just sleep man.

Sounds like a solid weekend to me. wish I was doing the same. You deserve a little break after this week man, especially when you can still get in the meals. You've been killing it on little sleep this week gotta give the body time to heal. I like the idea big dog...

[pmug0000]

Big weights on those rear flies...I know the intensity must have been through the roof to get that done in an hour

[Firedrake]

Sweet work -- get your rest this weekend, bro -- you've got WORK to do! (I understand chest being sore -- mine's just now starting to tighten up after yesterday's work).

[Aggression]

Just keep pushing hard no matter what! Make your mind think it and your body will follow!

Yes sir. I'm pushing as best I can. No one can stop me.


Sounds like a solid weekend to me. wish I was doing the same. You deserve a little break after this week man, especially when you can still get in the meals. You've been killing it on little sleep this week gotta give the body time to heal. I like the idea big dog...

Dude, you have no idea how stoked I am about getting in to bed knowing I'll get more than 4 hours. On top of that, naps will be effectively used all weekend. I can't wait. Once I get some rest for these muscles, i'll be back throwing around bigger weight. Watch out for next week.

' I got a feelin .... that next week's gonna be a good good weeeekk'' .... haha


Big weights on those rear flies...I know the intensity must have been through the roof to get that done in an hour

I was definitely more winded than usual, but the pump was insane and it was a job well done.


Sweet work -- get your rest this weekend, bro -- you've got WORK to do! (I understand chest being sore -- mine's just now starting to tighten up after yesterday's work).

Hell yeah, FD. My chest was sore a mere 8 hours after the session. Usually it takes about 24 hours. Hell, we did something right!

ARMS TONIGHT.

[scals]

Solid hammy and delt workout brother. Keep puttin in that work.

[Aggression]

Solid hammy and delt workout brother. Keep puttin in that work.

Absolutely big man. Only a few more weeks left ... damn ..

[sanga]

Stick with it mate, all the best to you.

[Aggression]

Toms River Fitness
08753
8:15

Arms:
Straight Bar Pushdown: 4 x 8-15
Single Arm Overhead Rope Ext: 3 x 8-10 (drop on 3rd)
Incline Smith Machine CGBP: 4 x 10
Machine Pressdown: 3 x 10
Alt. Low-Cable Curls: 4 x 10-12
Standing Preacher Bench Barbell Curl: 4 x 10
Incline DB Curl: 3 x 10
Preacher Bench Cable Hammer Curl w/ Rope: 3 x 10 (drop on 3rd)

[Aggression]

Toms River Fitness
08753
8pm

Quads:
Single Leg Extensions: 3 x 12
Leg Extension: 1 x 15
Leg Press: 4 x 6-10 (10ppsx6)
Squat: 5 x 6-10 (275)
DB Lunges: 3 x 20steps (35lb DB's)

Calves:
Seated Calf Raise: 3 x 10 (12s stretch at bottom w/ every rep)
*calves are still on fire, 2 days later ...

[Aggression]

Toms River Fitness
08753
7:45pm

Back:
Underhand Grip Pulldown: 4 x 10
Rack Deads: 4 sets (405x17)
Seated Cable Row: 3 x 12
BTN Pulldown: 3 x 10-12

Abs:
V-Up Crunches: 3 sets
Decline Crunches: 3 sets

[Mr. Aestheticz]

Was Wondering Where You Were At I Was 100% Sure Though You Weren't Slacking Lol!

[OklahomaMuscle]

Hope you got in all the rest you could A, looks like you took care of the workouts for sure. I like it...keep at it, hope all is well/better with the lady as well. Do your thing homie

[LittleMan55]

Keep going strong A!

[J Wong]

Great workouts man, hitting it hard as always I see.

[B Con]

Keep doing what you're doing and stay focused A. Great job!

[Aggression]

Was Wondering Where You Were At I Was 100% Sure Though You Weren't Slacking Lol!

Ha. Yeah I was lurking in the shadows for a bit, trying to work out some things. Its all good over here, Mr. A. Still crushing it!


Hope you got in all the rest you could A, looks like you took care of the workouts for sure. I like it...keep at it, hope all is well/better with the lady as well. Do your thing homie

Everything seems to be in working order, OKM, thank you for the concern. I definitely got in my rest. Saturday consisted of naps between every single meal. Felt great. Sunday was almost the same, with the exception of a few errands that needed to be taken care of. All in all, I'm rested up and ready to go. Now if I can only get this water out of my ear .....


Keep going strong A!

Hell yeah, you know this, LM. You too my man! Its literally DAYS now! Sick.


Great workouts man, hitting it hard as always I see.

As always, my man boom. Gotta keep pushin the limits.


Keep doing what you're doing and stay focused A. Great job!

Thanks, B. Gotta keep the head down and keep truckin'. Almost there ..

[Firedrake]

Great stuff, A. -- I really liked the back workout!

[scals]

Destroyin things brother. Gonna look awesome on that stage.

[Aggression]

Great stuff, A. -- I really liked the back workout!

Thanks FD. It was quick and intense. Felt good.


Destroyin things brother. Gonna look awesome on that stage.

Ha, I hope so buddy. Just gotta keep grinding it out. Its starting to takes its toll now ..

[Aggression]

Toms River Fitness
08753
8:30pm

Chest:
Incline DB Press: 5 x 8-10 (105's x 8)
HS Chest Press: 4 x 8-10 (255)
Flat DB Fly (head hanging off edge): 3 x 8-10 (60x8)
Cable Fly: 3 x 10
Decline HS Press: 1 x 15 (225)

Traps:
Smith Machine Shrugs: 4 x 10 (4pps)
DB Shrugs: 2 x 15 (100s)

20min cardio PWO

[Aggression]

Yesterday was the first day of carb cycling. I've stalled a bit in terms of weight. I've been visually looking leaner/tighter as the days go by, but in terms of the actual number on the scale (214-215), it hasn't moved in almost 2 weeks. Time to start something new ..

The diet is a 4 day split. Day 1 is moderate carb, days 2-3 is low carb, and day 4 is high carb. Yesterday was the moderate carb day. No complaints there. Nothing too much out of the usual. Today and tomorrow will be the low carb days (uh oh). I'm actually looking forward to the high carb day, where I'll be eating some foods I haven't been able to eat in a while (rice, grape juice, etc).

Here's my diet for today ...

meal 1 - 8oz chicken, 1/2c oats
meal 2 - 8oz chicken, 4oz sp, 1oz nuts
meal 3 - 8oz chicken, 4oz sp, 1tbsp olive oil
meal 4 - 8oz chicken, 8oz veg
meal 5 - 6oz turkey, 6oz veg, 1tbsp o/v
meal 6 - 2 scoops whey
meal 7 - 6oz fish, 4oz veg

[Mr. Aestheticz]

Hey Gotta Switch Shit Up Sometimes And Trigger And Trick The Body Into Trick Mode!

Solid Looking Diet!

Mmmm 7 Meals A Day Can Never Complain About That At All Lol!

Also If Your Leaner And Tighter Why Worry Bout The Weight Unless Your Show Is Weight Class?

[OklahomaMuscle]

Diet looks solid big guy, rough but solid. keep pushing A, I hear ya on it starting to take it's toll been a rough go the last few days down here as well. keep your mind right and stay focused homie. You got this...

[hardworkE]

If you're nutritionist is your training partner, just keep doing exactly as he says haha. I feel like he knows a thing or two about proper nutrition

[Aggression]

Hey Gotta Switch Shit Up Sometimes And Trigger And Trick The Body Into Trick Mode!

Solid Looking Diet!

Mmmm 7 Meals A Day Can Never Complain About That At All Lol!

Also If Your Leaner And Tighter Why Worry Bout The Weight Unless Your Show Is Weight Class?

Ha yeah, 7 meals per day on training days, 6 on non-training. Tonight is only 6 meals. That's gonna be a big blow.

Yeah, I gotta be in under 198 1/4. I won't have that problem, because we were aiming for 190. But not losing a single pound in almost 2 weeks isn't great. We'll see where it goes from here. I got a few tricks up my sleeve in the next 2 weeks. Increased cardio and less food is going to be the protocol.


Diet looks solid big guy, rough but solid. keep pushing A, I hear ya on it starting to take it's toll been a rough go the last few days down here as well. keep your mind right and stay focused homie. You got this...

Yup. Thanks, OKM. Just gotta bear down now. I'm more than halfway done at this point.


If you're nutritionist is your training partner, just keep doing exactly as he says haha. I feel like he knows a thing or two about proper nutrition

Ha. Yup. Actually, the guy who does HIS diet is the guy who is helping him put mine together. So needless to say, I'll be ok in the end, haha. Good looks, E.

[Firedrake]

The chest day was great, and your diet looks like it has a shot. I know carb cycling worked well for me as I went from 266 to 223, even though I looked at Rage like he'd grown three heads when he said he wanted me to eat 3 lbs. of yams on the carb spike day. But, damn if the weight loss ramp back up right after that!

[Aggression]

The chest day was great, and your diet looks like it has a shot. I know carb cycling worked well for me as I went from 266 to 223, even though I looked at Rage like he'd grown three heads when he said he wanted me to eat 3 lbs. of yams on the carb spike day. But, damn if the weight loss ramp back up right after that!

Yeah my high carb day is pretty high, but the extra carbs will come from grape juice, so its not like its extra food going down. It shouldn't be that bad. Plus the high carb day on Friday will be the highest one, as I've been informed that the next high day won't be as high. We'll see what happens.



SUPPLEMENT ARSENAL

- BCAA Stack - 1 serving during morning cardio, 1 serving throughout the day
- Herbal Thermostack - 2 caps pre cardio, 2 caps pre workout
- Natural Sterol Complex - 6 caps per day
- NOX3 - 3 caps pre cardio, 3 caps pre workout
- EAA Stack - used sparingly
- Glutamine - 2 servings intra workout
- ZMA Pro - 1 serving pre bed
- Animal Flex - 1 pack pre bed
- Animal Nitro - 1 pack pre, 1 pack post workout
- Animal Pak - 1 pack with breakfast

[C.Coronato]

Looking good brother, im liking the Supplements. Keep pushing my man, your time will come.

[NaturallyPumpd]

Nice chest work, I am liking that supp stack you got. What are the benefits of flex?

[Aggression]

Looking good brother, im liking the Supplements. Keep pushing my man, your time will come.

Good looks, TTL. Just a few weeks left. I can't believe it.


Nice chest work, I am liking that supp stack you got. What are the benefits of flex?

Thanks, NP. I just started using Flex. I've been hitting chest twice per week now in an effort to force some extra growth. The additional day of pressing was taking a toll on my joints. Ever since I started taking Flex, they've been feeling great. No more soreness/pain/discomfort in the joints. Flex is outstanding.

[LittleMan55]

I like that supp stack A! Its got everything covered you need. Keep pushing, its getting closer.

[Aggression]

I like that supp stack A! Its got everything covered you need. Keep pushing, its getting closer.

Yes sir, doing the damn thang. Just about 6 weeks out ..

[Aggression]

Last night was my first experience with the lower carb day in the carb cycling rotation. I had listed a shake for meal 6, but that does not go down on non-training days. So yesterday I only had 6 meals, with my 3rd meal being the last one with carbs (4oz sweet potato). I ate my 5th meal a bit later than usual to help fight the impending hunger before the final meal. I went 3 hours before finally eating my 6th, and damn, I was starving.

Today will be the same diet as yesterday with the addition of the shake pre workout. This weekend will be 6 weeks out, 10 weeks into the diet. This week has been the first week where my surroundings are starting to get to me. I walked in from work to see my mother and brother putting together sausage sandwiches for dinner. The smell of the sausage, peppers, and onions was fantastic, yet I had to wait a few hours until my final meal of tilapia and broccoli. Damn, when this prep is over, I'm definitely going to live life for a bit. Having a super strict off season diet and rolling right into prep has its good points and bad points. The good being that I wasn't really affected by the diet because nothing was drastically changed. The bad being that I realize that I was a bit too strict, passing up on things that I could have easily enjoyed. I'm already planning out some things I want to do post prep. But for now, the blinders are still on, and I have tunnel vision for another 6 weeks. Bring it.

[B Con]

Carb cycling, supps, and your mindset with that last post are on point. Bring it home and keep pounding away at it.

[OklahomaMuscle]

But for now, the blinders are still on, and I have tunnel vision for another 6 weeks. Bring it.

The important part right here. I feel ya though, I know a lot of guys get rid of all the crap food and temptations from their homes while cutting to make it easier, unfortunately like you I can't really do that. Wifey is going through enough just putting up with my diet so no way I'm taking all of the good tasting food away...haha, just keep those blinders on homeboy. Your attitude is on point and you are killing it on the day to day. Take your place at the Table A, much respect

[Firedrake]

Keep those blinders on, bro -- you got this!

[C.Coronato]

Low carb is rough, hang tight, you got it homie. It gets better, and once your on that stage .. ohhhhh boy. It all pays off.

[Mr. Dead]

Carb cycling, supps, and your mindset with that last post are on point. Bring it home and keep pounding away at it.

X2!!! You got this!!!


The important part right here. I feel ya though, I know a lot of guys get rid of all the crap food and temptations from their homes while cutting to make it easier, unfortunately like you I can't really do that. Wifey is going through enough just putting up with my diet so no way I'm taking all of the good tasting food away...haha, just keep those blinders on homeboy. Your attitude is on point and you are killing it on the day to day. Take your place at the Table A, much respect

*LOL* That's called survival skills...


Keep those blinders on, bro -- you got this!

x2!!!

[NaturallyPumpd]

Yo man tried that calf workout, so well see what happens

[Aggression]

Carb cycling, supps, and your mindset with that last post are on point. Bring it home and keep pounding away at it.

Yup. I'm just trying to push all the other negative things off to the side for now. Just about 6 weeks out. No time to fuck up.


The important part right here. I feel ya though, I know a lot of guys get rid of all the crap food and temptations from their homes while cutting to make it easier, unfortunately like you I can't really do that. Wifey is going through enough just putting up with my diet so no way I'm taking all of the good tasting food away...haha, just keep those blinders on homeboy. Your attitude is on point and you are killing it on the day to day. Take your place at the Table A, much respect

Yeah it sucks man. My family eats pretty much whatever they want, especially my bro. I wake up in the morning for breakfast and notice a empty bag of Taco Bell or something in the garbage. It makes me sick. Even if I was able to, I couldn't imagine eating that stuff right before bed. Whatever.


Keep those blinders on, bro -- you got this!

At this point, with everything else going on, I can't do much put keep them blinders on. Thanks. FD.


Low carb is rough, hang tight, you got it homie. It gets better, and once your on that stage .. ohhhhh boy. It all pays off.

Today is the high carb day. I'll be OK, haha. Yeah bro its getting closer and closer...


X2!!! You got this!!!

*LOL* That's called survival skills...

x2!!!

Thanks for the support, Dead.


Yo man tried that calf workout, so well see what happens

I flexed my calf right now, and they're still sore, from Sunday. Its definitely my new calf routine for a while.

[Aggression]

Toms River Fitness
08753
8:30pm

Hamstrings:
Seated Leg Curl: 4 x 8-10 (175)
Lying Leg Curl: 3 x 8-10 (180)
Decline Bench DB Hamstring Curl: 3 x 8-10 (30)

Shoulders:
Seated BB Press: 5 x 8-10
Rope Cable Front Raise: 3 x 10-12
Rope Cable Lateral Raise: 3 x 10-12
Bent Over DB Laterals: 3 x 10-15 (45s)
Seated Machine Press: 3 x 8-10 (205)

[Mr. Aestheticz]

To
Decline Bench DB Hamstring Curl: 3 x 8-10 (30)


PLEASE ENLIGHTEN ME?

[Aggression]

PLEASE ENLIGHTEN ME?

YouTube saves the day: http://www.youtube.com/watch?v=q5sHnAS_oOs

*Its easier to have your training partner set you up with the dumbbell once your on the bench. Being that you have a training partner now, I suggest you give it a shot!

[OklahomaMuscle]

How's the high carbs going big dog?? You feeling like a champ or what?

[Aggression]

How's the high carbs going big dog?? You feeling like a champ or what?

Not too bad, my friend.

So far I've consumed:
1c oats
1 banana
8oz grape juice
8oz sweet potato
1c brown rice
8oz baked potato
-- what's left:
6oz sweet potato
1/2c oats
8oz grape juice
1/2 oats.

Gotta pick up a digital scale. The one I have is fucked up, at least I think so. For a while I've been weighing in at 215lbs. Last night, 7 meals down, 1+ gallon of water, gym pants still on, i weighed 215lbs. This morning, 6hours later, no food/no water, I still weighed 215lbs. After cardio, I put the scale on a differnet part of my bedroom floor and measured in at 209lbs. Now I usually drop 1-2lbs after cardio, but never 6. So hopefully I'm lower than I had originally thought...

[OklahomaMuscle]

I'd say so, a 6 lbs loss is some serious cardio...haha. Is it bad that just reading your carb list there my stomach started growling...mmmm carbs!!! Enjoy em man, 209 is no joke

[Aggression]

I'd say so, a 6 lbs loss is some serious cardio...haha. Is it bad that just reading your carb list there my stomach started growling...mmmm carbs!!! Enjoy em man, 209 is no joke

Yeah, there's no way I dropped 6lbs for cardio. The scale I have is one of those needle scales, not a digital one. So depending on where its placed/where you stand on it, you can get a different reading every time. For example, if I lean back a bit, the weigh is lower. If i lean forward, I can add 2-3lbs to the scale. I want to get a digital one so it just locks in the number. I'm thinking I'm truly around 212lbs, which would be good.

[Aggression]

Forgot to throw this little tidbit in here. I've been practicing my posing lately. Nothing too strenuous right now. Just a few rounds of all the mandatories post workout. I started holding each of them for 10s, doing about 1-3 rounds per night. Over time, I'll slowly increase the time I hold each one until I can easily do them for an extended period of time without shaking/sweating. Shits tough, but its getting fun ..

[Chase "BIG COUNTRY" Browning]

Forgot to throw this little tidbit in here. I've been practicing my posing lately. Nothing too strenuous right now. Just a few rounds of all the mandatories post workout. I started holding each of them for 10s, doing about 1-3 rounds per night. Over time, I'll slowly increase the time I hold each one until I can easily do them for an extended period of time without shaking/sweating. Shits tough, but its getting fun ..

Looking good in here. Posing is definately rough. Put in the hours and you will light up the stage. Sub'd.

[scals]

Ight so, I ain't sayin I'm gonna beat ur 37, but I'm gonna try!!!

[pmug0000]

Just saw you're about 6 weeks out...getting into crunch time here, keep banging homie. Where is your show?

[NaturallyPumpd]

I gotta give the db hamstring curl a try, and your carbs list is legit. nice work bro

[J Wong]

Yesterday was the first day of carb cycling. I've stalled a bit in terms of weight. I've been visually looking leaner/tighter as the days go by, but in terms of the actual number on the scale (214-215), it hasn't moved in almost 2 weeks. Time to start something new ..

The diet is a 4 day split. Day 1 is moderate carb, days 2-3 is low carb, and day 4 is high carb. Yesterday was the moderate carb day. No complaints there. Nothing too much out of the usual. Today and tomorrow will be the low carb days (uh oh). I'm actually looking forward to the high carb day, where I'll be eating some foods I haven't been able to eat in a while (rice, grape juice, etc).

Here's my diet for today ...

meal 1 - 8oz chicken, 1/2c oats
meal 2 - 8oz chicken, 4oz sp, 1oz nuts
meal 3 - 8oz chicken, 4oz sp, 1tbsp olive oil
meal 4 - 8oz chicken, 8oz veg
meal 5 - 6oz turkey, 6oz veg, 1tbsp o/v
meal 6 - 2 scoops whey
meal 7 - 6oz fish, 4oz veg

How many carbs do you eat on your low,moderate, and high days? How does carb cycling work out for you? Looking leaner even though the scale isn't moving as much as you hope?

[Firedrake]

I just started learning to pose last week with Rage -- right now, one runthrough of the manadatories and holding 'em for 10 seconds and I'm sweating like a pig already.

Keep it up, bro!

[Aggression]

Looking good in here. Posing is definately rough. Put in the hours and you will light up the stage. Sub'd.

Yup. Its all about practice. As of now, I'm running through the posing a few times a week, when time allows.


Ight so, I ain't sayin I'm gonna beat ur 37, but I'm gonna try!!!

Ha, do it up big man. Just know, if you beat it, it won't stand for long. I'll come right back and pull out 40+!


Just saw you're about 6 weeks out...getting into crunch time here, keep banging homie. Where is your show?

Yes sir. My first show is in Long Branch, NJ. The second is in Kenilworth, NJ, I believe. The dates are 10/18 and 10/31.


I gotta give the db hamstring curl a try, and your carbs list is legit. nice work bro

Its definitely an usual way to hit the hams, but it does the job. We don't use anything over a 30lb DB with that being our 3rd or 4th exercise for hams.


How many carbs do you eat on your low,moderate, and high days? How does carb cycling work out for you? Looking leaner even though the scale isn't moving as much as you hope?

The diet is constantly changing from week to week. Low day was around 75, while the high was up there around 350-400. But that has changed already. I've only been carb cycling for 1 week as of today. I've dropped about 3lbs since then, so not too bad. Yes. I'm looking leaner by the day, yet the scale hasn't dipped as much as I thought.


I just started learning to pose last week with Rage -- right now, one runthrough of the manadatories and holding 'em for 10 seconds and I'm sweating like a pig already.

Keep it up, bro!

That was how I started off. Last week I did 1-2 runthroughs of the mandatories w/ 10s holds. This week I'll start doing them with 20s holds.

[Aggression]

Toms River Fitness
08753
8:15pm

Arms:
Alt. DB Curl: 4 x 6-15 (50s x 6)
Seated Preacher Bench EZ-Bar Curl: 3 x 8-10 (95)
Barbell Curl: 3 x 30's (21's, only 10reps each)
Preacher Bench DB Hammer Curl: 3 x 10
V-Bar Pushdown: 4 x 8-10
BB Skullcrushers: 3 x 10 (95)
Seated Single Arm Ovrhd DB Ext: 3 x 10
Single Arm Rope Pressdown: 3 x 10

Abs
5 sets

[Aggression]

Jersey Shore Fitness
7:30pm

Chest:
Incline DB Press: 5 x 6-12 (115x6)
Neutral Grip DB Press: 3 x 10 (80s)
Machine Pec Fly: 3 x 10 (drop set on 3rd)
Hammer Strength Horizontal Bench Press: FST-7 (7x15)

[Aggression]

Toms River Fitness
08753
7pm

Quads:
Hack Squat: 4 x 6-10 (4ppsx6)
Smith Machine Front Squat: 3 x 6-10 (225x6)
Single Leg Press: 3 x 12 (2pps)
Leg Extension: 3 x 15 (1s hold at top)

Calves:
Seated Calf Raise: 3 x 8-10 (12s stretch at bottom of each rep)

[Aggression]

Toms River Fitness
08753
11:30am

Back:
Neutral Wide-Grip Pulldown: 4 x 10
BB Rows: 3 x 10 (225)
HS Machine Row: 3 x 10 (4pps+25)
Close Grip Pulldown: 3 x 10

[mritter3]

last few sessions looking good man, glad to see your still tearing it up.

[OklahomaMuscle]

Definitely looks like you took advantage of the weekend homeboy. Glad the carb cycling has jump started the diet again. You're doing serious work big man, stay on your grind

[Aggression]

last few sessions looking good man, glad to see your still tearing it up.

Gotta keep pressing on, my man. Under 6 weeks now ...


Definitely looks like you took advantage of the weekend homeboy. Glad the carb cycling has jump started the diet again. You're doing serious work big man, stay on your grind

Yup. The diet was a nice change of pace in terms of results. Sitting at 212 this morning, down 2-3lbs in one week. Not too bad.

Back up to Apollon tonight for chest ...

[Mr. Aestheticz]

Did You Even Get A Chance Ot Enjoy This Week End Lol!

I Know I Didn't

Great Work Keep At It, Shit Is Right Around The Corner!

...easy!!!

[C.Coronato]

Lots of work going on brother. Keep it bangin. How far out now?

[Aggression]

Did You Even Get A Chance Ot Enjoy This Week End Lol!

I Know I Didn't

Great Work Keep At It, Shit Is Right Around The Corner!

...easy!!!

Funny you say that. I felt like this weekend lasted forever, but then I looked at the workouts all listed one by one and said ''Damn, I did some work this weekend!''. I did some other things this weekend, like attend a Labor Day Marina Party, went to the driving rage, did some other things with friends, etc. Usually I just sit in and sleep a lot, which makes the weekend fly by.

Right around the corner is right man. I can't believe it.


Lots of work going on brother. Keep it bangin. How far out now?

Less than 6 weeks from show 1 buddy. I'm getting pumped.

[scals]

Workouts are lookin killer brother. Gonna big an awesome package!

[Firedrake]

You're putting in some solid work -- I'm really looking forward to seeing the results. Watching you, Burt, Tim, and others go through their contest prep, I'm really starting to get a feel for what I'll be going through next year, and I'm both scared and a little eager to prove to myself I can do this.

Thanks for sharing it all!

[Aggression]

Workouts are lookin killer brother. Gonna big an awesome package!

Yeah I definitely put some time in this weekend. My body is beat to hell right now. Thank god for an off-day tonight. Gotta get a haircut, buy/cook some chicken, hit the tanning bed and then I'm going straight to bed. Can't wait.


You're putting in some solid work -- I'm really looking forward to seeing the results. Watching you, Burt, Tim, and others go through their contest prep, I'm really starting to get a feel for what I'll be going through next year, and I'm both scared and a little eager to prove to myself I can do this.

Thanks for sharing it all!

I feel ya there, FD. As the minutes pass, I go from exited and pumped, to nervous and scared. Being my first show, I have no idea what I'm going to look like in 6 weeks. I just hope I can come in with solid conditioning. If so, I'll be happy.

[Aggression]

Apollon Gym
Edison, NJ

Chest:
Pec Fly Machine: 4 x 8-15
DB Press (~30degree angle): 4 x 8-15 (100s)
BB Bench Press: 3 x 10 (225)
Incline Machine Press: 3 x 8-10 (double drop on 3rd)
Cable Fly: 4 x 10

Traps:
BB Shrugs: 4 sets

25min cardio PWO

*Off day today. Its welcomed, with arms wide open. I'm beat. After work, I'll be cooking up some chicken, hitting the tanning bed, hitting some poses and then getting to sleep mad early tonight. Can't wait.

[Mr. Aestheticz]

*Off day today. Its welcomed, with arms wide open. I'm beat. After work, I'll be cooking up some chicken, hitting the tanning bed, hitting some poses and then getting to sleep mad early tonight. Can't wait.

LMFAO SOUNDS BORING!

SORRY I SOUND LIKE A WOMAN I MEAN ENJOY LOL!

KEEP CHUGGING!

[B Con]

Keep Putting In That Work!

[Aggression]

LMFAO SOUNDS BORING!

SORRY I SOUND LIKE A WOMAN I MEAN ENJOY LOL!

KEEP CHUGGING!

HaHa. I will gladly welcome 'boring' tonight! Yesterday was rough, BigA. Up at 4:50am for 60min cardio, work from 8am-4:30pm, got into an accident at 4:45pm (lady didn't notice I was stopped at a red light, and swiped the rear side bumper pretty hard, knocking my hub-cap off). Got home, prepped for today, drove 45min up north to Apollon Gym, trained for 2 hours, drove home, showered and got into bed at 12am, only to wake up at 4:50 again for cardio. BRING ON THE BORING!! LOL


Keep Putting In That Work!

Yes sir, B. A few of us cats are getting down to the wire now. Big Broc is only hours away, while TTL and I are approaching our days fast. Its exciting.

[Aggression]

Gotta give credit when its deserved. My training partner is doing big things. While I'm training for my first of 2 shows ever, he's prepping for the Nationals. We've been pushing each other real hard. I've made the best gains of my life while training with this guy, and I know he's been benefiting at least a little bit from me, haha. I can't thank him enough for all the guidance he has and continues to give me while prepping for my first bodybuilding show.

Just showing him some love: http://mdtv.musculardevelopment.com/index.php?option=com_content&task=view&id=2315&Itemid=225

[LittleMan55]

Apollon Gym
Edison, NJ

Chest:
Pec Fly Machine: 4 x 8-15
DB Press (~30degree angle): 4 x 8-15 (100s)
BB Bench Press: 3 x 10 (225)
Incline Machine Press: 3 x 8-10 (double drop on 3rd)
Cable Fly: 4 x 10

Traps:
BB Shrugs: 4 sets

25min cardio PWO

*Off day today. Its welcomed, with arms wide open. I'm beat. After work, I'll be cooking up some chicken, hitting the tanning bed, hitting some poses and then getting to sleep mad early tonight. Can't wait.

Great chest work A!

I feel you on the off days... They always seemed to be as busy and productive for me as every other day. Sounds like my normal schedule on them, only it was fish I cooked not chicken for the past 3.5 months lol


Yes sir, B. A few of us cats are getting down to the wire now. Big Broc is only hours away, while TTL and I are approaching our days fast. Its exciting.

Definitely down to the wire here! Wow 2 days from weigh ins and 3 from the stage... This is nuts!

You and TTL are getting closer with each tick of the clock too.

All this is exciting!

[C.Coronato]

Killing it man. Where we at 7 weeks? Ohhh boy its coming fast. Huge ups to Mike as well, thats awesome.

[hardworkE]

yeaaaaaaa big A, motivational stuff in here. I know you are killing it all day every day. Pedal to the floor until you reach the finish line

[OklahomaMuscle]

Enjoy the off night big man, had the same last night and woke up today at 4:40am feeling like a CHAMP. Its amazing what little extra sleep will do. Keep killing it A. You're boy definitely looks like a dude that knows his stuff, pays to have people like that in our corner, glad to see you taking advantage of it. keep bangin

[Aggression]

Great chest work A!

I feel you on the off days... They always seemed to be as busy and productive for me as every other day. Sounds like my normal schedule on them, only it was fish I cooked not chicken for the past 3.5 months lol

Definitely down to the wire here! Wow 2 days from weigh ins and 3 from the stage... This is nuts!

You and TTL are getting closer with each tick of the clock too.

All this is exciting!

Its crazy man. I can't believe it.


Killing it man. Where we at 7 weeks? Ohhh boy its coming fast. Huge ups to Mike as well, thats awesome.

Less than that, TTL. Under 6 weeks now. Getting down to the wire for sure.

Yeah man, he's doing big things. He's going to surprise a lot of people come November.


yeaaaaaaa big A, motivational stuff in here. I know you are killing it all day every day. Pedal to the floor until you reach the finish line

Yes sir. Glad to hear from ya, E. Hope all is well.


Enjoy the off night big man, had the same last night and woke up today at 4:40am feeling like a CHAMP. Its amazing what little extra sleep will do. Keep killing it A. You're boy definitely looks like a dude that knows his stuff, pays to have people like that in our corner, glad to see you taking advantage of it. keep bangin

Hell yeah. Can't wait to to get to bed early, haha.

[prowrestler]

nice chest trap day man, keepin it otgether i see. nice weights still bein used

[Firedrake]

Solid work, and I'm with you on the day off -- I actually slept in till 7:30 this morning!

Going off after work for a tanning session . . . then early to bed. Tomorrow: Legs!

[Aggression]

nice chest trap day man, keepin it otgether i see. nice weights still bein used

Yup. I feel the dip in strength in some exercises, yet in others, I'm gaining strength. Not too bad my friend. niCe to see you drop by again, haven't seen ya in a while. Hope all things are good.


Solid work, and I'm with you on the day off -- I actually slept in till 7:30 this morning!

Going off after work for a tanning session . . . then early to bed. Tomorrow: Legs!

Dude last night was perfect. I got home and immediately got to cooking/prepping food. By 8:30, I was done cooking/prepping and I ate my final meal of the day. I shot over to the tanning salon (which is a 1min drive from my house, literally) and was back home and showered up by 9:15. I was done, sleeping by 10pm. 7 hours sleep. I can't remember the last time I got 7 hours of sleep. I woke up feeling great.

[pmug0000]

How you doing bro? You gonna share any progress pics with us before the end of the diet?

[Aggression]

How you doing bro? You gonna share any progress pics with us before the end of the diet?

I've been meaning to get some up over the past few weekends. But somehow I always get caught up doing something else and it slips my mind. Hopefully I'll get something going Sunday morning. I'm down 20+lbs as of now, with a little more than 5 weeks to go ...

[mritter3]

putting in some killer work in here man...keep it up.

[Aggression]

Toms River Fitness
08753
8:15pm

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

Hamstrings:
Smith Machine SLDL: 4 x 10-12 (225)
Seated Leg Curl: 3 x 10-12 (190)
DB Hamstring Curl: 3 x 8-10

Shoulders:
HS Shoulder Press: 5 x 6-10 (last set: 275x6>185x6>135x8)
Smith Machine BTN Press: 3 x 6-10 (185)
DB Side Laterals: 3 x 8x8x8 (40x8>30x8>20x8 each set)
*held 10lb plate out to sides til failure after 3rd set (30s)
Reverse Pec Dec: 3 x 10-12 (140x10>100x8 on last set)

25min cardio PWO

[OklahomaMuscle]

Killed it...plain and simple. Looks like the extra rest did you good homeboy. Workout looks brutal and beautiful at the same time. Nice A, Nice

[C.Coronato]

Are you doing AM and PM cardio? Are you at that stage yet lol. Not a fun place to be. LONG days.

[Mr. Aestheticz]

Are you doing AM and PM cardio? Are you at that stage yet lol. Not a fun place to be. LONG days.

VERY LLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLOOOOOOOOOOOOO OOOOOONNNNNNNNNNNGGGGGGGGGGGGGGGGGG!!!!

[OklahomaMuscle]

VERY LLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLOOOOOOOOOOOOO OOOOOONNNNNNNNNNNGGGGGGGGGGGGGGGGGG!!!!

Yo A, I can assure you of this...Mr A is definitely speaking the truth. I'm sure you know this though. Your really putting in work homie, keep it going

[Aggression]

Killed it...plain and simple. Looks like the extra rest did you good homeboy. Workout looks brutal and beautiful at the same time. Nice A, Nice

Yup. I slept a solid 7 hours and it felt great. Yesterday was a long day, but thankfully today is the end of the week for me. I'll catch up on some sleep this weekend.


Are you doing AM and PM cardio? Are you at that stage yet lol. Not a fun place to be. LONG days.


VERY LLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLOOOOOOOOOOOOO OOOOOONNNNNNNNNNNGGGGGGGGGGGGGGGGGG!!!!


Yo A, I can assure you of this...Mr A is definitely speaking the truth. I'm sure you know this though. Your really putting in work homie, keep it going

Current cardio regime:

AM cardio: 60min 6x/week
PM cardio: 25min PWO 5-6x/week
- Yup, it sucks, haha. But it is what it is. Gotta do what you gotta do.

[Mr. Aestheticz]

THIS YOUR BOY?

http://mdtv.musculardevelopment.com/content/view/2315/225/

[Aggression]

THIS YOUR BOY?

http://mdtv.musculardevelopment.com/content/view/2315/225/

Yes sir. We've been training together for almost a year now.

[NaturallyPumpd]

Yo what part of the big J do u live in? ill be up there in the middle of oct. on vacation and would like to get some training in if ur schedule aint to jacked up let me know, ill be getting in some time with TTL as well and maybe some other guys if there availible. Let me know.

[Firedrake]

Beautiful shoulder work -- had to burn REAL good!

[Aggression]

Yo what part of the big J do u live in? ill be up there in the middle of oct. on vacation and would like to get some training in if ur schedule aint to jacked up let me know, ill be getting in some time with TTL as well and maybe some other guys if there availible. Let me know.

No doubt man. Me and TTL live just a few minutes away from each other. We've been friends since the high schools days. I'm down, just let me know.


Beautiful shoulder work -- had to burn REAL good!

Yup. That's what we wanted. My partner wasn't feeling the first two exercises, so I had to pull out something nasty to get that pump out, and the triple-set laterals did the job.

[NaturallyPumpd]

For sure bro ill keep you two posted as the days close in, when are you competing?

[Aggression]

For sure bro ill keep you two posted as the days close in, when are you competing?

October 18
October 31

[Aggression]

Toms River Fitness
8:15pm

Arms:
Straight Bar Pushdown: 4 x 8-15
Smith CGBP: 4 x 6-10 (275x6: drop set on 4th)
Lying X-body DB Ext: 3 x 12
Rope Extension: 3 x 10 (drop set on all 3)
Cable Curls: 4 x 8-15
Incline DB Curl: 3 x 10 (40)
Front Dub Bicep Cable Curl: 3 x 10 (drop on 3rd)
Single Arm DB Hammer Curl: 3 x 10 (double drop on 3rd)

25min cardio PWO

[Aggression]

Toms River Fitness
6:30pm

Quads:
Leg Extension: 4 x 15-20 (1s squeeze w/ every rep)
BB Squat: 5 x 4-10 (315x4)
Prone Leg Sled: 3 x 10 (320)
Walking DB Lunges: 3 sets

[scals]

Solid workouts bro. Missed ya in Wheeling this weekend.

[Aggression]

Solid workouts bro. Missed ya in Wheeling this weekend.

Yeah man I wanted to go, but I had my cousins wedding. It was rough. All the servers coming around with coconut shrimp, scallops wrapped in bacon, mini hot dogs, sesame chicken with dipping sauce, etc. I walked in with my cooler and people were like ''wtf.'' Our server was cool though. She came over and asked me what I ordered for dinner. As I patted my cooler, I said ''I brought my own''. She said she had it written down that someone did that. So she took my Tupperware full of turkey, sweet potato and broccoli, and took it into the kitchen. When everyone was served their main course, my plate of food came out with all of it.

[scals]

Yeah man I wanted to go, but I had my cousins wedding. It was rough. All the servers coming around with coconut shrimp, scallops wrapped in bacon, mini hot dogs, sesame chicken with dipping sauce, etc. I walked in with my cooler and people were like ''wtf.'' Our server was cool though. She came over and asked me what I ordered for dinner. As I patted my cooler, I said ''I brought my own''. She said she had it written down that someone did that. So she took my Tupperware full of turkey, sweet potato and broccoli, and took it into the kitchen. When everyone was served their main course, my plate of food came out with all of it.

Thats awesome bro. Thats really cool of them to help ya out.

[Mr. Aestheticz]

Yeah man I wanted to go, but I had my cousins wedding. It was rough. All the servers coming around with coconut shrimp, scallops wrapped in bacon, mini hot dogs, sesame chicken with dipping sauce, etc. I walked in with my cooler and people were like ''wtf.'' Our server was cool though. She came over and asked me what I ordered for dinner. As I patted my cooler, I said ''I brought my own''. She said she had it written down that someone did that. So she took my Tupperware full of turkey, sweet potato and broccoli, and took it into the kitchen. When everyone was served their main course, my plate of food came out with all of it.

WWWOOORRRDDDDD!!!!!!

[McFly]

Current cardio regime:

AM cardio: 60min 6x/week
PM cardio: 25min PWO 5-6x/week
- Yup, it sucks, haha. But it is what it is. Gotta do what you gotta do.

ugh...i feel your pain!

[OklahomaMuscle]

Solid work being done in here as usual...How you feelin A? Carb cycling still keeping you sane?

[hardworkE]

Busting out some rack deads today in the gym...uh ohhhhhhhhhhhh

You looking forward to that bday present youre getting on the 18th?

[Aggression]

Thats awesome bro. Thats really cool of them to help ya out.

Yeah it was real nice of them. Although I'd give up the extra effort from the servers to be able to hit the open bar every now and then. Ahhhh 5 weeks!


WWWOOORRRDDDDD!!!!!!

Ha, yeah. Word is right.


ugh...i feel your pain!

Yup. Shit is long and tiring, but ya gotta do what ya gotta do.


Solid work being done in here as usual...How you feelin A? Carb cycling still keeping you sane?

Feelin' alright. Down to about 210-211 right now w/ carb cycling. Today/tomorrow are low days, so I'll be feelin it. Even on the high day on Saturday, I was still starving, so something is going right ...


Busting out some rack deads today in the gym...uh ohhhhhhhhhhhh

You looking forward to that bday present youre getting on the 18th?

Crush 'em son. Ha, yeah definitely man. I'm looking forward to that one tasty meal afterward. Can't wait.

[B Con]

That's bad ass they still served your packed food haha that's awesome.

[pmug0000]

Nice job on the limbs A

[Firedrake]

Good looking work, and that was real nice of the catering service to take care of your food that way.

Keep it grindin', A!

[Chase "BIG COUNTRY" Browning]

Yeah man I wanted to go, but I had my cousins wedding. It was rough. All the servers coming around with coconut shrimp, scallops wrapped in bacon, mini hot dogs, sesame chicken with dipping sauce, etc. I walked in with my cooler and people were like ''wtf.'' Our server was cool though. She came over and asked me what I ordered for dinner. As I patted my cooler, I said ''I brought my own''. She said she had it written down that someone did that. So she took my Tupperware full of turkey, sweet potato and broccoli, and took it into the kitchen. When everyone was served their main course, my plate of food came out with all of it.

Awesome.

[Aggression]

That's bad ass they still served your packed food haha that's awesome.

Ha yeah they were very helpful. It was a good time.


Nice job on the limbs A

Thanks bud. Gotta get them legs to grow!


Good looking work, and that was real nice of the catering service to take care of your food that way.

Keep it grindin', A!

Yup. They warmed up the dinner for me, and then I had them warm up my last meal right as we were leaving. Very nice.


Awesome.

Ha yeah it was pretty cool.

[Aggression]

Toms River Fitness
7:30pm

Back:
Rack Chins: 3 sets
Rack Deadlifts: 4 x 10-15 (455x10)
T-Bar Machine Row: 4 x 10 (3pps x 10)
T-Bar Machine Row: 1 x 15 (10 w/ 5s squeeze, 5 repped out)
Underhand Grip Pulldown: 3 x 15 (same way as above)
Seated Cable Row: 3 x 10 (same way as above)

Traps:
Barbell Shrugs: 3 sets
-- super set w/ --
Upright Rows: 3sets w/ 35lb plate

25min stepper.

[Mr. Aestheticz]

Back:
Rack Chins: 3 sets

Traps:
Barbell Shrugs: 3 sets
-- super set w/ --
Upright Rows: 3sets w/ 35lb plate


YEZIR FEELING THOSE RIGHT THERE, PEOPLE MAY BE LIKE 35 LB PLATE BUT THAT SHIT FEELS LIKE 315 WHEN SUPER SETTING LMAO!

[OklahomaMuscle]

Solid back day big dog, still moving some big weight for being so deep into precontest...much respect for keeping that intensity high. I like that Trap super set, gonna have to give that a shot tomorrow. Keep getting it done A

[C.Coronato]

Looking good brother, lots of weight still. Oh boy its getting close.

[Aggression]

YEZIR FEELING THOSE RIGHT THERE, PEOPLE MAY BE LIKE 35 LB PLATE BUT THAT SHIT FEELS LIKE 315 WHEN SUPER SETTING LMAO!

Ha. 35lb plates aren't child's play when you're at the end of the workout, supersetting! You're right, Mr. A. I was struggling to get over 10 reps!


Solid back day big dog, still moving some big weight for being so deep into precontest...much respect for keeping that intensity high. I like that Trap super set, gonna have to give that a shot tomorrow. Keep getting it done A

Always moving big weight in here, OKM. In the 11.5 weeks, I have yet to lose any strength. I'm even getting stronger in some cases. I'll take it.


Looking good brother, lots of weight still. Oh boy its getting close.

Always lots of weight bro, you know this! Yeah, real close ... < 5 weeks

[hardworkE]

455 x 10, that solid work in there man. That's the shit I like to see to keep me moving in the right direction.

[Firedrake]

That was some sweet back work, A. I'm jazzed to hear you're not losing strength on the cut -- that's got to be feeling good! It gives me some hope for when I start cutting in February.

[LittleMan55]

Great back work A! Keep going hard bro...


Thats awesome about them serving your prep food at the wedding.

[prowrestler]

sweet, rack chins, those are awsome to load up some weight and go nuts with

[Aggression]

455 x 10, that solid work in there man. That's the shit I like to see to keep me moving in the right direction.

Yeah man it was time to step it up. Last time I did the racks, I pulled 405 for 17. I figured it was time to rip a heavier weight. Felt real good.


That was some sweet back work, A. I'm jazzed to hear you're not losing strength on the cut -- that's got to be feeling good! It gives me some hope for when I start cutting in February.

Yeah so far so good, FD. I was anticipating some loss of strength, but for the most part, I've stayed where I was in the off-season. I'm very pleased.


Great back work A! Keep going hard bro...


Thats awesome about them serving your prep food at the wedding.

Thanks LM, only a few more weeks until I join you in the experience department.


sweet, rack chins, those are awsome to load up some weight and go nuts with

Yup. I did them once with extra weight, but last night was just BW. We really focused on the squeeze, so we didn't need any extra weight. Lats were blown up after 3 sets.

[scals]

Building a big thick ripped back bro. Couple more weeks.

[NaturallyPumpd]

October 18
October 31

Alright man ill be up in DE on the 20th or 21st, is your schedule aligned with TTL's or different so theres not to much confusion we could all train together the same day it would probably make it easier.

[Aggression]

Building a big thick ripped back bro. Couple more weeks.

Yeah, gotta etch in those little details and try to add a bit more thickness before showtime.


Alright man ill be up in DE on the 20th or 21st, is your schedule aligned with TTL's or different so theres not to much confusion we could all train together the same day it would probably make it easier.

Training schedule? Nah we're not aligned. But we should be able to make something work.

[Aggression]

Toms River Fitness
7:45pm

Chest:
Incline Smith Machine Press: 6 x 5-10 (135x15(x2), 185x10, 225x9, 245x5, 135x10)
Flat BB Bench Press: 3 sets (135x15, 225x10, 225x9)
Cable Fly: 3 sets (45x10, 60x10, 60x10>30x10)
Dips: 3 sets (BWxF)
DB Pullovers: 3 sets (80x10 for all 3)

Calves:
Super Horizontal Calf Raise: 5 sets (1ppsx10, 2ppsx15, 3ppsx15, 4ppsx15>1ppsx20)
Donkey Calf Raise: 3 sets (240x10 - 5s stretch at bottom w/ each rep)

25min cardio PWO

[C.Coronato]

Hows the weight and strength going? Still doing the 2x a week at chest?

[B Con]

I can't wait to see how things turn out for you and your show... keep pounding away my brother. Get it done and stay focused on the task at hand.

I too am interested in how the multiple chest sessions have panned out...

[OklahomaMuscle]

Nice work on that chest session big man...still moving weight. keep pounding away big guy. 4 weeks and some days homeboy...finish

[Mr. Aestheticz]

Any Progress Or Posing Pics?

[Aggression]

Hows the weight and strength going? Still doing the 2x a week at chest?

Weight is around 210 right now. Took a big hit in food, starting today. The carbs on my high day were cut in half. So its that way for two days, then two days of low-carb. Gonna be a rough final 4 weeks brother.

Strength, surprisingly, hasn't dipped. I'm still pushing the same weight I pushed back when I was 232. I guess that goes to show you now much unnecessary weight I was carrying around, not contributing to anything ..

Chest is still being hit twice a week, for the most part. I didn't get to do it this past week due to the wedding. But overall, I think its going well. Chest looks nice, but then again, it could be from dieting down too, so who knows for certain.


I can't wait to see how things turn out for you and your show... keep pounding away my brother. Get it done and stay focused on the task at hand.

I too am interested in how the multiple chest sessions have panned out...

Likewise my man. Just about 4 weeks left. As for the dual chest sessions, I think they're paying off. I haven't lost any strength doing it twice a week, and my chest looks a bit fuller. I just make sure to hit it a bit lighter on the second session; its more of a 'pump' day, where I start with a fly, hit one press, and end with another isolation.


Nice work on that chest session big man...still moving weight. keep pounding away big guy. 4 weeks and some days homeboy...finish

Yup, never stop moving weight. Just because you're dieting down, it doesn't mean its time to use pussy weight!! haha.


Any Progress Or Posing Pics?

Hmmmm ... I should get on that, huh?

[Aggression]

- Off night last night (Cooked food, tanned, relaxed)
- 209lbs this morning (down 2lbs from Monday morning)
- Delts/Hammies tonight

Less than 5 weeks now. Let's get it.

[hardworkE]

Why don't you just compete in the Olympia this year, you're dieted down and ready to go. You and Cutler dueling it out in a posedown...

[JUGGERNAUT]

The last 5, lots of suffering. Don't enjoy it too much.

[Firedrake]

Get It Done, Bro! You've been working for this, and it's time to refine the package. You've done most of the work -- now it's time to take the last of the wrapping off.

[Aggression]

Why don't you just compete in the Olympia this year, you're dieted down and ready to go. You and Cutler dueling it out in a posedown...

I'll sit this one out and let the others have a chance at winning.


The last 5, lots of suffering. Don't enjoy it too much.

Ha, thanks, Juggs. In 6 weeks, we'll be competing for the goodies in the kitchen. I'm already at an advantage: I'm closer!!!


Get It Done, Bro! You've been working for this, and it's time to refine the package. You've done most of the work -- now it's time to take the last of the wrapping off.

Thanks FD. You've been along for the ride the entire time. I appreciate that big guy. Its time to really get things going now. Big things coming up.

[OklahomaMuscle]

Kill the delts and hammies big man, liked the update on the other site hommie. I feel ya on the not progressing fast enough. Glad things are back on track. You're taking your place though, not letting anything get in your way...well played A, FINISH strong baby