when i was 15years old i was 283lbs (summer of 2005) today i am... [Archive]

AZN-BEEF

11-05-08, 10:56 pm

first off i want to say thank you for taking the time to check my journal. i really appreciate it! well i didnt finish the name of the thread because i feel like everyday for me to makeimprovements.

make a long story short, when i was 15 years old i weight 283lbs(2xl shirts, 46in waist) and in about 14months at the age of 17 i lost 100lbs (i weight 180lbs, L shirts, 32in waist). as of today im 19years old and 216lbs.

i love bodybuilding with a passion. bodybuilding not only gave me confidence,improve my, apperhance, better health, and courage to turn my life around, but it allows me to practice my determination, dedication, discipline to improve in areas where i am weak. the only downfall to bodybuilding is you got to pay your dues, sacrifice , and work hard. and i am willing to do all of these things in order to be the best that i can be. childhood wasn't easy. i was always the last kid picked on a team, last kid on the day where we ran a mile, didnt get much attention from girls. etc. i think these experiences that i went through makes me STARVING to work really hard in and out of the gym. my goals is to get as big as humanley possible! and hit the stage sometime in the future...

current suplments: (only started to use unversal products for about 2months so if you recomend any please let me know!im always open to trying new things)

scivation whey protein, xtend,
universal pump, flex
ast multi (once this runs out ill be picking up some pak)

some of my lifts:
flat db press 90 x 10 (got these on monday)
deadlift: 405 x 1 (got this back in the summer when i was 197-200lbs so im sure i could pull more right now)
squats: 225 x 20 (got these on sunday, i dont think i was made to squat! LOL)

PICS DONT LIE! : 7th grade i.d
http://i109.photobucket.com/albums/n73/fatgoox891/Copyofpatrickid.jpg

summer of 04 (so i still getting fatter for a good year lol)
http://i109.photobucket.com/albums/n73/fatgoox891/PATRICK.jpg

RECENT PICS (this was on 10-10-08 at 211lbs)
http://i109.photobucket.com/albums/n73/fatgoox891/IMG_0050-1.jpg
http://i109.photobucket.com/albums/n73/fatgoox891/IMG_0049-1.jpg

LETS GET STARTED !

pmug0000

11-05-08, 11:03 pm

Wow that is some unbelievable progress! Congrats on the changes you've made, keep it up!

shizz702

11-05-08, 11:07 pm

Damn awesome progress bro! You look great!

Lunatic001

11-06-08, 1:23 am

subbed bro....great progress......can't wait to push you through the ABCs......

AZN-BEEF

11-06-08, 2:03 am

Wow that is some unbelievable progress! Congrats on the changes you've made, keep it up!

Damn awesome progress bro! You look great!

subbed bro....great progress......can't wait to push you through the ABCs......

thanks guys i really appreciate it! and lunatic you will be missed on saturday!

AZN-BEEF

11-06-08, 2:06 am

T-GUN

11-06-08, 4:28 am

Subbed. Amazing progress, looking good bro. Clean looking diet, looking forward to your training schedule.

The Sun

11-06-08, 5:38 am

crazy transformation.

Elite

11-06-08, 6:50 am

meal 1- 1/2cup oats, 2tbsp almond butter, whey protein
meal2- 6oz chicken, 1cup rice
meal3- 6oz chicken 3/4cup rice, 1tbsp olive oil, brocolli
meal4- 8oz top sirloin, 3/4 rice, 1tbsp olive oil, brocolli
meal5- 5oz tuna, 2whole eggs, 3/4rice, 1tbsp of olive oil
meal6- 6oz top sirloin, 3/4cup of rice, 1tbsp olive oil, brocolli

ill try my best to update the diet daily...

OX would be proud of that diet, that's some good clean bulking. I'd suggest Pak,flex,omega, pump, uni liver, ISO whey & torrent if you can afford them all & drop the other products. It's a solid foundational bulking stack.

shizz702

11-06-08, 7:01 am

waugie14

11-06-08, 7:29 am

Congrats man! Never look back bro

sodapop

11-06-08, 7:35 am

Wow, great transformation! Looking forward to watching your progress. Subbed.

js71474

11-06-08, 9:42 am

Absolutely amazing progress bro!!!! Congratulations on getting to where you are today!! Your diet is definitely on point and you posted some nice lifts, looking forward to seeing your training! Subbed for sure!

simpleguy

11-06-08, 12:15 pm

wow, great transformation bro, keep this up

Rage

11-06-08, 2:05 pm

Good to see you in here bro...I told you that your story would have an impact....this kid is for real brothers...

AZN-BEEF

11-06-08, 8:11 pm

Subbed. Amazing progress, looking good bro. Clean looking diet, looking forward to your training schedule.

crazy transformation.

OX would be proud of that diet, that's some good clean bulking. I'd suggest Pak,flex,omega, pump, uni liver, ISO whey & torrent if you can afford them all & drop the other products. It's a solid foundational bulking stack.

Damn now that's some good eating!

Congrats man! Never look back bro

Wow, great transformation! Looking forward to watching your progress. Subbed.

Absolutely amazing progress bro!!!! Congratulations on getting to where you are today!! Your diet is definitely on point and you posted some nice lifts, looking forward to seeing your training! Subbed for sure!

wow, great transformation bro, keep this up

Good to see you in here bro...I told you that your story would have an impact....this kid is for real brothers...

thanks for all the positive feedback guys! i really appreciate it! ill try to stop by on everyones journal and give you guys some feedback!

AZN-BEEF

11-06-08, 8:13 pm

shoulders / triceps

seated db press
45 x 15
60 x 15
75 x 7
75 x 6
70 x 9

db side laterals
40 x 12
40 x 9
40 x 7

h.s press
45pps x 6
70pps x 13
80pps x 7

single reverse push downs
#2 x 15
#4 x 15
#5 x 8

ez bar skullcrushers
25pps x 12
25pps x 9

dips
BW X 19
BW X 15

20min precor low intensity

*got the 75lbs db up for the first time today on seated presses.
*great pumps all around
*i usually hit calves on this day, but im saving them for saturday for the so cal abc event. i will also be hitting back on saturday too with the other animals! i cant wait!

LiftBig315

11-06-08, 8:31 pm

keep at it man, that is an amazing transformation...good work

Firedrake

11-06-08, 8:40 pm

Wow! That is some great work. You've already started putting in the sacrifice and dedication, and you've discovered the rewards that come with it. You can be proud of what you've accomplished already, and I suspect, from your attitude and motivation, there's a great deal more to come!

You already show a focus and drive uncommon for your contemporaries, and a willingness to learn and grow that could teach a lot of others a thing or two.

I'm subbed in!

See you Saturday!

'drake

pmug0000

11-06-08, 10:45 pm

Very strong DB presses and side laterals!

Roland

11-06-08, 11:25 pm

There you are.....finally found your journal lol. Keep at it man...

AZN-BEEF

11-07-08, 1:48 am

keep at it man, that is an amazing transformation...good work

Wow! That is some great work. You've already started putting in the sacrifice and dedication, and you've discovered the rewards that come with it. You can be proud of what you've accomplished already, and I suspect, from your attitude and motivation, there's a great deal more to come!

You already show a focus and drive uncommon for your contemporaries, and a willingness to learn and grow that could teach a lot of others a thing or two.

I'm subbed in!

See you Saturday!

'drake

Very strong DB presses and side laterals!

There you are.....finally found your journal lol. Keep at it man...
thanks guys! roland, and F.D, see you guys on saturday!

AZN-BEEF

11-07-08, 1:53 am

meal 1- 1/2cup oats, 2tbsp almond butter, whey protein
meal 2- 8oz top sirloin, 1cup rice, 1tbsp olive oil
meal 3- 8oz chicken breasts, 1cup rice
meal 4- whey protein
meal 5- 5oz tuna, 3/4cup rice, 1tbsp olive oil
meal 6- 10oz chicken breasts, 6oz spegghetti, 1tbsp olive oil
meal 7- natty peanut butter on two whole wheat bread

LOL i was soo hungry today! as you can see i got really hungry after meal 5, so my meal 6 was a little bit bigger in size, and a few hours after that i was got hungry again! so ijust made a quick sandwich, that hit the spot!

Rage

11-07-08, 2:31 pm

Nice work in here bro...See you tomorrow..

AZN-BEEF

11-08-08, 12:15 am

Nice work in here bro...See you tomorrow..

thank you rage .. It means alot! See you tomorrow!

AZN-BEEF

11-08-08, 12:31 am

meal1- 1/2 cup oats, 2tbsp almond butter, whey protein
Meal2- 8 oz top sirloin, 1 cup rice, olive oil, brocolli, 1whole corn
Meal3- 5 oz tuna, 1 cup rice, 2 whole eggs, 1tbsp olive oil
Meal4- 5 oz chicken breasts, 1cup rice, olive oil, brocoli
Meal5- 6 oz top sirloin, 1 cup rice, olive oil, brocolli, 1 whole corn

Just ate a few slices of fruit so I guess you could say that was my very small 6th meal...

Tomorrows is a ABC event! So stay stuned!

AZN-BEEF

11-08-08, 9:10 pm

BACK!

t-bars in the corner
2plates x 15
4plates x 12
5plates x 15
6plates x 7

rack pulls
225 x 15

30 / 20's (rack pulls superset with assissted chin ups, try with caution lol)
315 x 30 / BW x 20
315 x 30 / BW X 20

hammer strength shrugs
2pps x 15
4pps x 25
5pps x 18

CALVES (our tradition)

*i love the ABC's, there great!
*the 30/20's were new and different, and tough!
*my back is killing me right now! especially the rhomboids!

Firedrake

11-08-08, 11:55 pm

AZN-BEEF

11-09-08, 1:29 am

I can imagine your back is hurting -- you flat killed it, as I said elsewhere. Mine was seriously pumped -- so much so I could feel it against the seat when i got into the car to drive to the restaurant.

You remind me of me at the same age -- you've got a helluva lifting future ahead of you, as long as you avoid the injuries I had.

'drake

thank you! yeah i try to lift as smart as i can, and not push things toooo far

it was great seeing you again jim! keep doing what your doing man! your going to reach your goals in no time! just take things one day at a time!

AZN-BEEF

11-09-08, 1:32 am

meal1- 1 1/2 cup oats, 2tbsp almond butter, whey protein
meal2- 5oz tuna, 2 whole eggs, 1tbsp olive oil, 1/2 cup rice
meal3- protein shake
meal4- italian meatloaf, with some pasta,salad, and bread, artichoke dip, garlic bread (this was my cheat meal, i havent had one for two weeks, so when i was done finishing the meal, my stomach hated me! LOL.. but it was really good! i was just satiisfied!)
meal5- turkey, and bread (sandwich, i was too hungry to add anything else when i got home!)
meal6- 8oz top sirloin, 1cup rice, olive oil, brocoli
meal7-turkey, 4egg whites 2yolks, bread, mustard, 1tbsp olive oil, hot sauce, and 1 hot chile pepper

i made a giant shake the night before, and when i was done drinking it this morning i was hungry, and made something quick before i left. we hit the spagetti factory. the food was great. we had to wait a bit, but other than that today was a GREAT day! lol, we hung out from 11-4:30ish today!

pmug0000

11-09-08, 12:45 pm

Great back workout those T-bars are awesome! And that 30/20 sounds brutal!

AZN-BEEF

11-09-08, 8:54 pm

Great back workout those T-bars are awesome! And that 30/20 sounds brutal!

thank you! Yeah those 30/20's are worth a try!

AZN-BEEF

11-10-08, 12:25 am

legs

leg extentions (warm up)
50 x 50
70 x 40
90 x 30

leg press
3pps x 10
4pps x 10
6pps x 14
6pps x 9

front squats
45 x 12
135 x 15
135 x 12

lying ham curls
110 x 16
110 x 12

seated ham curls
90 x 20
90 x 14

*this routine might look a little familiar to some of you guys with the exception of the front squats. went really light on squats, and slow
*decided to do front squats instead of back squats my back was killing me the whole day today, and last night i couldnt even get comfortable in bed, because my back was so pumped!
*but tbh, i felt like todays workout sucked. idk if its just that the abc event yesterday was so fun/great, and that today couldnt compare. at the end my legs were fried, but toadys wasnt special. it just didnt have that special "feeling" idk i cant really explain it...i

AZN-BEEF

11-10-08, 12:29 am

meal1- 1/2c oats, 2tbsp almond butter, whey, bannana
meal2- 1c rice, 8 top sirloin, 1tbsp olive oil
meal3- shake
meal4- 1c rice, 5oz tuna, 2 whole eggs, 1tbsp olive oil
meal5- chipotle burrito (kept it pretty clean, just rice, steak, corn, pico de gallo, lettuce)
meal6- turkey sandwich, 4oz sweet potatoe
meal7- 1c rice, 6egg whites 3 yolks, 1tbsp olive oil

js71474

11-10-08, 8:29 am

Nice work bro, the ABC's are alot of fun, looks like you had a great session! Diet is looking good bro!

Lunatic001

11-10-08, 11:03 am

Nice back day at the ABC and I see you are doing Rage's leg workout....that workout just kills me....enjoy the soreness! lol!

AZN-BEEF

11-10-08, 2:54 pm

Nice work bro, the ABC's are alot of fun, looks like you had a great session! Diet is looking good bro! thank you! it was great!

Nice back day at the ABC and I see you are doing Rage's leg workout....that workout just kills me....enjoy the soreness! lol!
jesse we missed you bro! yeah i just wanted to switch things up and try it out...

AZN-BEEF

11-11-08, 12:11 am

chest / biceps

incline bb press
45 x 25
95 x 25
135 x 15
165 x 5
205 x 9
225 x 8 (the guys spotting me was helping a little to much)

flat db press
50 x 8
80 x 13
85 x 8

incline db press
50 x 6
80 x 10
80 x 7

incline flies
50 x 10
50 x 6
30 x 12 (drop set)

dips
BW x 14, pushups right after to pump out the rest

straight bb curls
45 x 15
75 x 12
95 x 13
105 x 7

seated db curls
40 x 11
45 x 9

close grip ez curls
90 x 13
90 x 9

15min low intensity elliptical

*like i said before the guy that was spotting me on incline 225 was helping a little to much, if im LUCKY i could get 5 good reps, if all goes well next week ill try 225 on my first set
*curls went well today, hopefully my arms are 17in or over by now, but like a wise man once said "there only as big as they look." - evan "ox" centopani
*i usally do abs today but my whole back is still swore from saturday! LOL

AZN-BEEF

11-11-08, 2:32 am

meal1-1/2c oats, whey, 2tbsp almond butter, bannana
meal2-1c rice, 8oz top sirloin, 1tbsp olive oil, brocolli
meal3-1c rice, 5oz tuna, 2 whole eggs, 1 tbsp olive oil
meal4-1 c rice 8oz chicken, 1tbsp olive oil, brocolli
meal5-PWO shake
meal6-1c rice, 8oz chicken, 2 whole eggs, 1tbsp olive oil, veggies

after the abc event and seeing all my fellow animals being bigger/leaner, i decided to start eating a bit more to get on their level! time to grow!

Rage

11-11-08, 2:36 pm

AZN-BEEF

11-11-08, 3:40 pm

It was great training with you Saturday....If your motivation is being affected it might be due to a temporary lack of focus. Before you even leave for the gym...on the way to the gym..and throughout the workout...focus on what you want to get out of that workout...What is your outcome...

like wise rage!

yeah i usually have a game plan going into the gym and have a certain idea of what weights i will be using, and sometimes i will adjust accordingly, maybe going lighter or heavier depending. yeah i was really off that sunday morning. my back was really affecting my workout so i just had to adjust somethings as i went along the workout.

J Wong

11-11-08, 3:44 pm

pmug0000

11-11-08, 10:22 pm

Good workout man, very strong incline benching even if the spotter was helping some.

Lunatic001

11-11-08, 11:57 pm

Nice Chest workout bro...diet is on point...keep up the good work...

AZN-BEEF

11-12-08, 3:34 am

I HATE when spotters do that. But good workout man. Great transformation,numbers, and diet. Subbed.

Good workout man, very strong incline benching even if the spotter was helping some.

Nice Chest workout bro...diet is on point...keep up the good work...

thank you guys!

AZN-BEEF

11-12-08, 3:34 am

meal1-1/2c oats, 2tbsp almond butter, whey, bannana
meal2-1c rice, 8oz top sirloin, brocolli, 1tbsp olive oil
meal3-4slices of bread, 6oz ground beef (96/4), 2tbsp olive oil
meal4-1c rice, 6oz ground beef (96/4), 1tbsp olive oil
meal5-2slices of bread, 1tbsp natty p.b, bananna

ive been eating some hot chili peppers with my meals, and after the 4th meal my stomach started hurting, probably because ive been eating too many lol, so i had something lighter for my 5th meal, im doing pretty alright now.

AZN-BEEF

11-12-08, 11:54 pm

shoulder / triceps / calves

seated db press
45 x 15
60 x 15
75 x 8
75 x 7
75 x 5

cable side laterals
#3 x 12
#3 x 8
#3 x 7

seated bb press
45 x 8
135 x 10
135 x 7

db overhead extentions
25 x 8
30 x 13
35 x 8 (spotted)
35 x 8 (spotted)

reverse cable p.d
#4 x 13

reverse cable p.d / dips (superset)
#5 x 9 / BW x 10 + static hold
#5 x 8 / BW x 9 + static hold

CALVES

15min low-intensity on precor

*next week ill probably pre-exhaust shoulders or start with seated bb press, depending how i feel

AZN-BEEF

11-13-08, 2:33 am

meal1- 1/2c oats, 2tbsp almond butter, whey, bannana
meal2- 1c rice, 8oz ground beef (96/4), 1tbsp olive oil
meal3- 1c rice, 8oz top sirloin, 1tbsp olive oil, brocolli
meal4- 4oz pasta, 8oz chicken,1tbsp olive oil
meal5- shake
meal6- 5oz pasta, 5oz chicken breast, 1tbsp olive oil

im still around 215lbs. by january 1, 2009 i hope to be around 218-220lbs. time to grow! just trying to put on good quality weight and not rushing it.

Rage

11-13-08, 3:17 pm

AZN-BEEF

11-13-08, 10:19 pm

Smart!
thanks rage! yup the plan is to put on some good lean mass on, and when i feel like im ready, i will get ready for my first show, but that aint happening for a few years! haha

AZN-BEEF

11-13-08, 10:26 pm

BACK / forearms

deadlifts
135 x 15
225 x 10
315 x 5
375 x 5 (losing grip at the last rep, but got it up barely)
395 x 3 (straps)

barbell rows
135 x 15
185 x 8
205 x 15 (straps)
225 x 8 (straps)

db rows (on the bench)
80 x 12
100 x 10
100 x 8

lat pull downs
120 x 8
165 x 12
165 x 10
165 x 7
135 x 6 (drop set)

seated cable rows (v-grip)
#12 x 12
#13 x 11

barbell shrugs
225 x 8
315 x 15 (straps)

reverse peck deck
160 x 14
160 x 11

FORARMS

*my favorite body part to train!
*deadlifts were pretty solid. i usually try to keep my rep range 5-8rep on deadlifts, but i felt good today and go heavier than usual. o btw these deadlifts are always performed with a pause at the bottom, no tap n go here! after the set with 395, my lower back and traps got a crazy pump!
*everything was great today! very strict
*i usually do db rows on the rack, but today i decided to go back and do them on the bench
*i try not to use straps to much, and be totally dependent on them

pmug0000

11-13-08, 10:43 pm

AZN-BEEF

11-14-08, 2:23 am

Good work man strong rows and DL's! I'd recommend chalk instead of straps on the deadlift though, that way the bar won't slip but you can still give your forearms a good workout at the same time. It's cheap as shit too.
ive been thinking about picking up some chalk..do you have any reccamendation on where i should purchase some?

AZN-BEEF

11-14-08, 2:24 am

meal

AZN-BEEF

11-14-08, 2:37 am

meal1- 1/2 c rice, 2 tbsp almond butter, whey, bananna
meal2- 1c rice, 8oz top sirloin, 1tbsp olive oil, brocolli
meal3- steak sandwich (frenchbread, lettuce, tomato, steak)
meal4- 1/2c rice, 5oz chicken, 1/2tbsp olive oil, brocolli
meal5- shake
meal6- same as meal 4
meal7- 6oz pasta, 8oz top sirloin, 1tbsp olive oil

some guy came by the house today to clean the carpets, and he came a few hours earlier than expected so i couldnt go in the house for a while, so i picked up a steak sandwich to eat. meal7 was huge, i was starving! im not full, im just satisfied.

AZN-BEEF

11-15-08, 2:47 am

meal1- 1/c oats, 2tbsp almond butter, whey, bannana
meal2- 1c rice, 8oz top sirloin, 1tbsp olive oil, brocoli
meal3- 1c rice, 8oz tilapia, 1tbsp olive oil, brocoli
meal4- same as meal 2
meal5- bread, 1tbsp olive oil, 3whole eggs

smith06

11-15-08, 6:37 am

Impressive transformation man. keep at it.

AZN-BEEF

11-16-08, 3:12 am

Impressive transformation man. keep at it.

thanks brotha!

AZN-BEEF

11-17-08, 12:44 am

meal1- 1/2c rice, 2tbsp p.b, whey, bannana
meal2- burritos (tortialla, steak, rice, pico degallo)
meal3- rice, salad, 2tbsp olive oil, chicken(about 10oz), 1dinner roll
meal4- cheat meal- (2 bagel burgers, w/ provolone cheese, bacon, satueed mushrooms, onions, mayo, some chiips, dips)
meal5- whey shake

cheat meal was phenominal! really great to see everybody from the socal abc again!

AZN-BEEF

11-17-08, 12:54 am

legs

5min trendemill 3.5mph

squats
45 x 15
95 x 15
135 x 15
185 x 10
245 x 20
265 x 8

leg press
3pps x 20
4pps x 15
5pps x 10

lying leg curls
110 x 12
110 x 8

seated leg curls
90 x 13
90 x 9

leg extentions
110 x 28

barbell walking lunges
60 x 14 each leg

*after the 19th rep with 245, i got a little lightheaded and almost fell over, but i just had one more rep to do, and pulled through!
*tried the leg press with the rails on the side, i dont usually use this leg press, but decided to try it out
*decided to warmup a little bit with the trendmilll
*i did this leg workout right before church service. and during service i had to take a piss, and i contemplating for a second to just piss my pants because my legs were done! LOL, i felt like i had to redeem myself after last weeks workout, today was solid!

AZN-BEEF

11-17-08, 1:06 am

meal1- 1/2c oats, 2tbsp p.b, whey
meal3- 1c rice, 5oz chicken, 1tbsp olive oil
meal3- pwo shake
meal4- SUSHI! (albacore, salmon, white tuna, chicken breasts(maybe 12oz)
meal5- 1c rice, 8oz top sirloin

got some sushi! it was suppose to be all you can eat, but they had an hour time limit we didnt know about! so i was bit ticked off, i was and pretty full in the end though so it was alright. i kept it 90% clean at the sushi meal

Rage

11-17-08, 2:55 pm

That could be another shirt for Animal.....Squat till you fall..lol

It was great having you over bro..man Brock hammered Randy

Firedrake

11-17-08, 9:09 pm

At least you didn't have to go during church! Great leg workout, bro!

"Squat Till You Fall", eh? I like it.

pmug0000

11-17-08, 10:47 pm

Great squatting man, that 245x20 set is awesome!

AZN-BEEF

11-18-08, 2:38 am

That could be another shirt for Animal.....Squat till you fall..lol

It was great having you over bro..man Brock hammered Randy
lol..thank you rage for having all of us at your home! yeah i was just hoping that the fight wouldnt be short like the tim slyvia vs fedor! lol

At least you didn't have to go during church! Great leg workout, bro!

"Squat Till You Fall", eh? I like it.
thank you F.D! it was great seeing you again!

Great squatting man, that 245x20 set is awesome!

thank you! next week ill probably go about 255

AZN-BEEF

11-18-08, 2:56 am

chest / biceps/ abs

incline bb press
45 x 15
95 x 25
135 x 15
175 x 5
215 x 6
215 x 7 (last 2 spotted)

incline db press
50 x 6
85 x 9
90 x 5

flat db press
60 x 8
80 x 12
80 x 9

flat db flies
55 x 10
55 x 9

dips
BW x 14
BW x 9

straight bb curls
45 x 15
75 x 10
95 x 12
105 x 9

incline db curls
45 x 9
45 x 6

hammer db curls
50 x 10
60 x 5
45 x 5 (drop set)

ABS

15min low intensity elliptical

*weights on the incline bb press is slowly going up
*strength on the db presses are going up pretty well
*todays barbell curls were pretty strict, not as much cheat involved today

AZN-BEEF

11-18-08, 3:01 am

meal 1- 1/2c oats, 2tbsp peanut butter, whey
meal 2-1c rice, baked chicken breast, thigh
meal 3-1c rice, 2 whole eggs, 5oz tuna, 1tbsp olive oil,
meal 4-1c rice, 8oz top sirloin, brocolli, 1tbsp olive oil
meal 5- PWO shake
meal 6-1c rice, 7oz chicken, 1tbsp olive oil

scals

11-18-08, 7:32 pm

Bro, doing some solid work in here. Love the progress you've made over the years. I'll def be following along in here.

AZN-BEEF

11-19-08, 3:20 am

Bro, doing some solid work in here. Love the progress you've made over the years. I'll def be following along in here.

thanks brotha!

AZN-BEEF

11-19-08, 3:23 am

meal1- 1/2c oats, 2tbsp natty p.b, whey
meal2- bread, 5oz tuna, 2whole eggs, 1tbsp olive oil
meal3- 3oz pasta, 8oz top sirloin, 1tbsp olive oil
meal4- 1c rice, 8oz chicken, 1tbsp olive oil, veggies
meal5- bread, 3whole eggs, 1tbsp olive oil

Rage

11-19-08, 4:10 pm

Nice training and diet combinations...

AZN-BEEF

11-20-08, 2:41 am

Nice training and diet combinations...

thank you rage!

AZN-BEEF

11-20-08, 2:47 am

shoulders / triceps / calves

seated smith press
bar x 15
95 x 25
135 x 15
165 x 10
185 x 7
185 x 5
175 x 7

alternating db s.laterals
30 x 14
35 x 12
35 x 10

seated db press
60 x 14
65 x 8

overhead reverse single cable push downs
#2 x 15
#3 x 15
#4 x 13
#4 x 9

db overhead extentions
30 x 12
30 x 12 (spotted)

straight cable push downs / dips (superset)
75 x 12 / BW x 14 + static hold
75x 9 / BW x 12 + static hold

CALVES

15min low-intensity elliptical

*i decided to try alternating side laterals, as many people never do these, but i highly reccomend them!!! i got a better pump and i can concentrate on one deltoid at a time
*everything went pretty well today...

AZN-BEEF

11-20-08, 2:56 am

meal1- 1/2c oats, 2tbsp natty p.b, whey
meal2- 1c rice, 8oz top sirloin, 1tbsp olive oil
meal3- bread, 3 whole eggs, turkey, 1tbsp olive oil
meal4- rice, turkey, 1 tbsp olive oil
meal5- PWO shake
meal6- 1c rice, 8oz chicken, 2whole eggs, 1tbsp olive oil, veggies

AZN-BEEF

11-20-08, 8:17 pm

back

deadlifts
135 x 15
225 x 10
315 x 5
365 x 4 (grip slipped)
365 x 9 (straps)

db rows on the bench
75 x 12
95 x 10
105 x 7
100 x 10

bb rows
135 x 8
205 x 13 (straps)
205 x 8 (straps)
155 x 8 (drop set)
135 x 10 (drop set)

t-bar rows in the corner
3pps x 10
4pps x 12
5pps x 5 (straps)
3pps x 12 (drop set)

V-grip pull downs
150 x 12
150 x 8

bb shrugs / bent over rev.flies (superset)
275 x 12 / 30 x 11

bent over rev. flies
30 x 10

FORARMS

*row row row your boat! i just felt like doing a lot of rows today
*grip slipped on deadlifts. im probably going to use straps on deadlifts as a precaution. when i got the 4th rep my grip was slipping bad and my form wasnt that great...
*that drop set was BRUTAL! close to puking...
*just one set of shrugs, i was fried!
*intensity was really great today...

pmug0000

11-20-08, 10:57 pm

Great back workout that was some heavy deadlifting and rowing!

AZN-BEEF

11-21-08, 2:47 am

Great back workout that was some heavy deadlifting and rowing!

thanks!

Lunatic001

11-21-08, 11:23 am

Nice Back session bet you had a good pump!......keep up the good work and they would ask you if they could use you as shade for next summer with you lat spread!

simpleguy

11-22-08, 6:01 am

heavy deads bro, great work

scals

11-22-08, 11:52 am

Back and shoulders got blasted hard this week bro. Great work.

AZN-BEEF

11-23-08, 9:15 pm

Nice Back session bet you had a good pump!......keep up the good work and they would ask you if they could use you as shade for next summer with you lat spread!

heavy deads bro, great work

Back and shoulders got blasted hard this week bro. Great work.

thanks guys!

AZN-BEEF

11-23-08, 9:21 pm

legs

5min elliptical

squats
95 x 15
135 x 15
205 x 10
255 x 14
255 x 7

H.S v-squats
1pps x 10
2pps x 10
3pps x 10

stiff legged deadlifts
185 x 15
205 x 11
205 x 6
135 x 12 (drop set)

leg extentions
110 x 20
130 x 15
90 (drop set)
50 (drop set)

lying ham curls (3 sec hold at the top of each rep)
90 x 11
90 x 6
70 (drop set)

*the first set with 255 just killed me..after that set i walked torward the trash can, and stay there for a few minutes,
*first time doing the v-squat machine, was just getting use to this. didnt go to heavy, but focused on the negative and squeezing. ...going to hit this equipment a little more
*i just took a quick nap, but i had a hard time falling asleep because my legs kept going numb! i couldnt feel my legs at all! LOL..it scared the shit out of me...

js71474

11-24-08, 9:29 am

Nice leg day AZN, I see you spent some time by the trash can. Got the SLD in there too, nice work!

pmug0000

11-24-08, 10:57 am

That 255x14 set must have been brutal good work!

Lunatic001

11-24-08, 10:58 am

squat till you puke....I love that...nice leg day bro!

AZN-BEEF

11-24-08, 11:48 pm

Nice leg day AZN, I see you spent some time by the trash can. Got the SLD in there too, nice work!

That 255x14 set must have been brutal good work!

squat till you puke....I love that...nice leg day bro!

thanks guys! yeah for those who have puked during work out know that when it happens you feel like shit!

AZN-BEEF

11-25-08, 12:01 am

chest / biceps / abs

incline bb press
45 x 25
95 x 20
135 x 15
165 x 5
205 x 10
215 x 7 (last repped spotted)

flat db press
55 x 8
85 x 11
90 x 6
70 x 4 (drop set)

incline db press
50 x 6
80 x 8
80 x 7
50 x 4 (drop set)

incline flies
50 x 12
50 x 9

dips
BW x 16
BW x 12

pushups done right after to pump it all out

straight bb curls
45 x 12
65 x 10
105 x 10
105 x 7

alt. db curls
50 x 8
50 x 7

reverse curls / close grip ez curls (superset)
70 x 12 / 70 x 6
70 x 10/ 50 x 10

15min cardio on bike

*finally got 205 x 10 on incline! lol...slowly getting there!
*drop sets were alot heavier than i expected! lol
*curls went well!

scals

11-25-08, 10:54 am

Great workout bro. Strong on those presses and curls. Great job getting 205 10x.

Lunatic001

11-25-08, 11:07 am

Nice Inclines bro....you progress is crazy man....size and strength steadily getting better....nice work!

Rage

11-26-08, 3:16 pm

Your workouts make sense bro...Good job on the inclines...it's that long reach...

Firedrake

11-26-08, 5:39 pm

Great chest day . . . and drop sets are SUPPOSED to feel heavy! *grin*

Good looking work. You're making great progress!

'drake

AZN-BEEF

11-26-08, 7:03 pm

Great workout bro. Strong on those presses and curls. Great job getting 205 10x.

Nice Inclines bro....you progress is crazy man....size and strength steadily getting better....nice work!

Your workouts make sense bro...Good job on the inclines...it's that long reach...

Great chest day . . . and drop sets are SUPPOSED to feel heavy! *grin*

Good looking work. You're making great progress!

'drake

thank you guys!

AZN-BEEF

11-26-08, 7:10 pm

shoulders / triceps / calves

seated bb press
45 x 25
95 x 15
125 x 8
155 x 8
165 x 4
135 x 11

seated db press
50 x 8
70 x 11
70 x 9
70 x 7

alternating side laterals
35 x 11
35 x 10
35 x 6
20 x (drop set)

skullcrusher (3seconds on the negative) / dips (superset)
70 x 12 / BW x 10
70 x 10/ BW x 9
70 x 6 / BW x 5

single reverse cable push downs / single db overhead extentions (superset)
#4 x 12 / 20 x 10
#4 x 8 / 25 x 10 (switched order of supset)
#3 x 8 / 25 x 10(switched order of supset)

CALVES

*good pump all around! especially triceps
*no cardio today, im planning on going to the gym friday morning to bang out an hour of cardio or so, after i enjoy my cheat meal tomorrow! lol...

scals

11-26-08, 10:07 pm

Very solid delt workout brother. Keep em coming.

pmug0000

11-26-08, 11:07 pm

Great workout man I like those supersets for tri's.

AZN-BEEF

11-27-08, 5:23 pm

Very solid delt workout brother. Keep em coming.

Great workout man I like those supersets for tri's.

thanks guys! those supersets did a number on my triceps...

AZN-BEEF

11-27-08, 5:28 pm

BACK!

deadlifts
135 x 15
225 x 10
315 x 5
385 x 8
405 x 5

lat pull downs (wide)
120 x 12
150 x 12
180 x 7
165 x 10
165 x 7
135 x (drop set)

db row
100 x 8
95 x 10
95 x 7

v grip cable rows
#13 x 12
#14 x 6
#10 x (drop set)

bb shrugs / db reverse flies (superset)
275 x 16 / 30 x 10
275 x 8 / 30 x 8

*deadlifts went well today! probably shoot for 405 x 8 next week..
*everything felt really good..

HAPPY THANKSGIVING EVERYBODY!

sifusteve

11-29-08, 9:34 pm

now that is a great jouney Patrick! Keep up the hard work bro. And know that So.Cal is here for you brother.
Are you sure your not getting ready to do a show? :):)
See you at the next ABC.

pmug0000

12-01-08, 10:41 am

Good workout man, strong deadlifts.

Lunatic001

12-01-08, 11:14 am

Strong deads bro....405x5 is no joke....got to step up my game..lol....keep training hard bro!

AZN-BEEF

12-01-08, 5:37 pm

now that is a great jouney Patrick! Keep up the hard work bro. And know that So.Cal is here for you brother.
Are you sure your not getting ready to do a show? :):)
See you at the next ABC.

Good workout man, strong deadlifts.

Strong deads bro....405x5 is no joke....got to step up my game..lol....keep training hard bro!

thanks guys! really appreciate it!

doing a show? i would love to get ready for a show, but i dont want to compete just to compete. i want to compete knowing i have a legitmate chance at wining my class and the overall. so right now the plan is to pack on some good quality muscle. definently not ready yet

09 is inkedmuscle's, and your year! and 10 is rages year! maybe in 11? we'll see..

AZN-BEEF

12-01-08, 5:42 pm

legs

5min elliptical level5

squats
95 x 15
135 x 15
205 x 10
255 x 16
265 x 8

sissy squats
2pps x 10
3pps x 10
3pps x 10

stiff legged deadlifts (3 seconds on negative)
185 x 10
185 x 7

lying ham curls (3 seconds on negative)
110 x 12
110 x 7

leg extention (3 seconds hold at the top)
90 x 16
90 x 9

walking db lunges
30 x 26 (each leg)

*decided to do a lot of squeezing and holding today..worked great!
*depending on how i feel next week i might start with 265-275 for first set of squats and shooting for a solid 10-12 reps
*great way to end legs with a set of walking lunges!

sifusteve

12-01-08, 8:58 pm

Rage

12-02-08, 1:24 pm

thanks guys! really appreciate it!

doing a show? i would love to get ready for a show, but i dont want to compete just to compete. i want to compete knowing i have a legitmate chance at wining my class and the overall. so right now the plan is to pack on some good quality muscle. definently not ready yet

09 is inkedmuscle's, and your year! and 10 is rages year! maybe in 11? we'll see..

Experience is key here bro...you'll know when your ready...it might be sooner than you think...but you'll know..

pmug0000

12-02-08, 5:43 pm

Good job man, 255 x16 is great.

Firedrake

12-02-08, 6:03 pm

legs

**SNIP** of killer leg session . . .
*decided to do a lot of squeezing and holding today..worked great!
*depending on how i feel next week i might start with 265-275 for first set of squats and shooting for a solid 10-12 reps
*great way to end legs with a set of walking lunges!

Wow! Great leg day! You're really grinding it out!

AZN-BEEF

12-02-08, 8:29 pm

Very nice!

Experience is key here bro...you'll know when your ready...it might be sooner than you think...but you'll know..

Good job man, 255 x16 is great.

Wow! Great leg day! You're really grinding it out!

thanks guys!

i feel previledged having the so.cal abc for support, giving advice, etc. couldnt ask for a better group...

AZN-BEEF

12-02-08, 8:37 pm

chest / biceps / abs

incline bb press (3sec on negatives)
45 x 25
95 x 15
135 x 10
185 x 1
205 x 7
205 x 7 (spotted)

flat bb press (3second negatives)
135 x 8
185 x 10
185 x 7

flat db press
60 x 6
85 x 8
85 x 6

flat db flies
45 x 13
45 x 9

dips
bw x 9
bw x 6

alt. db curls
30 x 12
50 x 9
50 x 7

ez curls (wide)
80 x 10
80 x 8

db preacher curls
30 x 10
35 x 10 (spotted)

abs

20 min elliptical

*chest is my weakest body part, and i want to bring it up so i decided to really focus on squeezing/ holding from now on instead of just pushing the bar, so had to lighten the weight up.

DBOY

12-03-08, 12:20 am

nice workout bro...keep up the hard work....and as for show time, yuoll knw wen it your time to hit the stage.

Tempus

12-03-08, 2:42 am

Looking good. How are those negative treating you?

scals

12-03-08, 10:49 am

Great workouts bro.

AZN-BEEF

12-04-08, 9:17 pm

nice workout bro...keep up the hard work....and as for show time, yuoll knw wen it your time to hit the stage.

Looking good. How are those negative treating you?

Great workouts bro.

thanks guys!

those negatives did a number on my chest! im still hurting...

AZN-BEEF

12-04-08, 9:22 pm

back / forarms

deadlifts
135 x 15
225 x 10
315 x 5
405 x 7 (vid below)
495 x 2

tbars in the corner
3p x 10
4p x 10
5p + 25 x 6
5p x 10

barbell rows
225 x 10
225 x 6

lat pull downs (wide)
165 x 12
180 x 7
165 x 8

Vgrip cable rows
#14 x 13
#15 x 9

db shrugs / db reverse flies (superset)
100 x 20 / 30 x 10
100 x 14 / 30 x 10

forarms

10min elliptical

*first set of deadlifts http://www.youtube.com/watch?v=6DVRn0hRN3s let me know if it doesnt work
*1st set of deadlifts took a lot out of me! 2nd set was heavy as hell lol
*everything felt good!

bsatellite

12-04-08, 9:23 pm

pmug0000

12-04-08, 10:57 pm

STRONG fucking deads, I'm very impressed!

AZN-BEEF

12-04-08, 11:19 pm

scals

12-04-08, 11:22 pm

Great work with the deads brother. 405 is some heavy stuff.

Lunatic001

12-05-08, 11:45 am

gotta love those DLs! keep training hard and smart!

AZN-BEEF

12-05-08, 5:54 pm

Yo,

You are true inspiration my friend especially in my case and what I am trying to accomplish. Luckily we both made two steps in the right direction, joining these forums! Animal Pak Forums and it's members are helping me loose weight, gain confidence and gradually build back up my confidence and self esteem not to mention health and physique.

I'm already loosing and I can feel the success as I walk through the halls and hear people commenting on the differences between now and last year; Never give up bud, I do reccomend working on your back though!
yep gotta add more width/thickness to the back! backshots win shows!

STRONG fucking deads, I'm very impressed!

Great work with the deads brother. 405 is some heavy stuff.

gotta love those DLs! keep training hard and smart!
thanks guys! yep! deadlifts are without a doubt my favorite exercise

AZN-BEEF

12-05-08, 6:00 pm

shoulders / triceps / calves

seated db press
40 x 15
60 x 10
75 x 10
80 x 4
75 x 6

alternating db side laterals
40 x 8
40 x 7
35 x 10

cable side laterals (3seconds concentric and eccentric)
#2 x 9
#2 x 8

1 quick set of warm up the tri's

single rope push downs
#4 x 13
#4 x 11

overhead ez bar extentions (3seconds concentric and eccentric)
70 x 8
70 x 5

cabered bar push downs (3seconds concentric and eccentric)
#6 x 13
#6 x 8
#4 x (dropset)

dips
BW x 9 + static hold

calves

15min cardio on precor

a few rotator cuff exercises

*everything is progressing nicely. ill probably bump it up to 80's to start on db seated press
*a lot of slow quality reps. i really like doing this for triceps so i save my elbows and have better longevity

scals

12-05-08, 11:04 pm

Solid work today brother. Strong pressing.

simpleguy

12-06-08, 8:38 am

good session bro... btw that vid of your looks good, 4 plates is no joke

AZN-BEEF

12-07-08, 5:36 pm

Solid work today brother. Strong pressing.

good session bro... btw that vid of your looks good, 4 plates is no joke

thanks brothers!

AZN-BEEF

12-07-08, 5:43 pm

LEGS!

5min elliptical lvl5

squats
135 x 15
135 x 15
185 x 10
225 x 5
275 x 11
275 x 7

leg press
4pps x 10
5pps x 12
5pps + 25 x 5
4pps x (dropset)

extentions
130 x 21
150 x 13

still legged deadlifts (3sec on neg)
185 x 15
185 x 10

lying ham curls (3 sec up, and 3 sec down)
100 x 9
100 x 7
70 x (drop set)

*very solid today!

*went to the npc excaliber yesterday, and i noticed that the judges continuously gave the guys with the best wheels really good placing! and a lot of the competitors had some crazy wheels! so it definently gave me some extra motivation today!

pmug0000

12-07-08, 11:17 pm

Sick squatting!

AZN-BEEF

12-09-08, 1:06 am

Sick squatting!

thanks brotha! gotta get 275 for 15, than ill bump it up to 295!

AZN-BEEF

12-09-08, 1:24 am

chest / biceps / abs

incline bb press (3sec neg)
45 x 25
135 x 15
135 x 12
155 x 5
185 x 1
205 x 8
205 x 6 (spotted)

flat bb press (3sec neg)
135 x 6
185 x 8
185 x 7 (spotted)

incline db press
40 x 6
incline db press / incline flies (supperset)
80 x 8 / 40 x 6
75 x 8 / 25 x 11

Dips
BW x 8
BW x 7

immediatley after push ups till failure

Db preacher curls
25 x 15
25 x 15
35 x 13 (spotted)
35 x 12 (spotted)

straight bb curls
95 x 11
95 x 8

hammer db curls
45 x 11
45 x 10

abs

15min precor

*again not very impressive numbers with chest exercises, but just focusing on the negative, and squeezing
*the superset felt good
*started with preacher curls to pre-exhaust, i really like them

scals

12-09-08, 8:22 am

Two really good workouts bro. Very nice work on those squats.

AZN-BEEF

12-11-08, 2:04 am

Two really good workouts bro. Very nice work on those squats.

thanks !

AZN-BEEF

12-11-08, 2:08 am

delts / triceps / calves

seated db press
40 x 15
60 x 10
80 x 6
80 x 5
75 x 5

smith seated press
135 x 6
155 x 11
155 x 8

cable side lateral
#3 x 11
#3 x 10
#3 x 8

1set tricep p.d

skullcrushers
75 x 13
75 x 8

single db overhead extention
30 x 15 (spotted)
30 x 12 (spotted)

rope p.d
#4 x 15
#5 x 13
#5 x 10
#4 x drop set

calves

15min elliptical

*everything felt good!
*got a really good pump from rope p.d

pmug0000

12-11-08, 12:44 pm

Good work azn.

AZN-BEEF

12-11-08, 8:47 pm

Good work azn.

thanks!

AZN-BEEF

12-11-08, 8:51 pm

back / forarms

underhand grip lat pull downs
105 x 15
135 x 15
165 x 14
180 x 9
180 x 8

bb rows
135 x 8
225 x 12
245 x 7

db rows
100 x 12
105 x 10

vgrip cable rows
#14 x 14
#15 x 8

deadlifts
135 x 8
225 x 8
315 x 12

rev peck deck
130 x 12
130 x 10

forarms

15min elliptical

*decided to end end with deadlifts, 315 felt like 405 lol, but ending w/ deadlifts gave me a really good lower lat/back pump, and i was a lot stronger on the rows and lat pulldowns.
*i will end with deadlifts once in a while, i prefer starting with them...

Tempus

12-11-08, 9:00 pm

Nice looking back blowup. Impressive. We've got to get together some weekend and clang some iron.

sifusteve

12-14-08, 10:39 am

*decided to end end with deadlifts, 315 felt like 405 lol, but ending w/ deadlifts gave me a really good lower lat/back pump, and i was a lot stronger on the rows and lat pulldowns.
*i will end with deadlifts once in a while, i prefer starting with them...[/QUOTE]

I'm big on swiching things up!
I like that my body is always guessing whats next. This is the reason that I'm not so concerned with PR's...don't get me wrong...I like big numbers and new frontiers when they come It's just not a focus but a byproduct of the workout ethic.

pmug0000

12-14-08, 11:33 pm

Good work azn, it definitely makes a difference where you put the DL's in your workout.

AZN-BEEF

12-15-08, 12:52 am

Nice looking back blowup. Impressive. We've got to get together some weekend and clang some iron.
yeah bro anytime! you, roland should hit it up one weekend! and get some steaks afterwards!

*decided to end end with deadlifts, 315 felt like 405 lol, but ending w/ deadlifts gave me a really good lower lat/back pump, and i was a lot stronger on the rows and lat pulldowns.
*i will end with deadlifts once in a while, i prefer starting with them...

I'm big on swiching things up!
I like that my body is always guessing whats next. This is the reason that I'm not so concerned with PR's...don't get me wrong...I like big numbers and new frontiers when they come It's just not a focus but a byproduct of the workout ethic.[/QUOTE]
i agree with you! gotta switch things up so i can hit the muscles from every angle

Good work azn, it definitely makes a difference where you put the DL's in your workout.
thanks!

AZN-BEEF

12-15-08, 12:57 am

no lifting this week! going to take this week off and give my body some extra rest, and its finals week so i will be busy studying

current weight : 221lbs, i still got vascularity in my arms, so im pretty happy i kept that! lol..

Tempus

12-15-08, 3:22 pm

Looking good. Enjoy your week off. I'm sure your body will thank you.

sifusteve

12-15-08, 10:17 pm

Lunatic001

12-16-08, 11:20 am

X2 hope you do well in your finals, but they way you deadlift, finals will be a walk in the park!

AZN-BEEF

12-19-08, 1:25 am

Looking good. Enjoy your week off. I'm sure your body will thank you.

best wishes on your finals..crush them like you do the iron!

X2 hope you do well in your finals, but they way you deadlift, finals will be a walk in the park!

thanks guys! just finished finals!

i definently enjoyed my week off..my diet was 80% clean, the last meal of the day i was flexible with. i really miss being in the iron jungle and cant wait to get back in it! cant wait!

Firedrake

12-19-08, 2:19 am

thanks guys! just finished finals!

i definently enjoyed my week off..my diet was 80% clean, the last meal of the day i was flexible with. i really miss being in the iron jungle and cant wait to get back in it! cant wait!

Then the time away did you good! If you're jonesing to get back in there, you did the right thing, and can now hit it harder than ever!

DBOY

12-19-08, 11:30 pm

i definently enjoyed my week off..my diet was 80% clean, the last meal of the day i was flexible with. i really miss being in the iron jungle and cant wait to get back in it! cant wait!

week off...time to rest up...now time to get back in a tear it up brotha....

sifusteve

12-20-08, 10:43 am

thanks guys! just finished finals!

i definently enjoyed my week off..my diet was 80% clean, the last meal of the day i was flexible with. i really miss being in the iron jungle and cant wait to get back in it! cant wait!

We'll see you soon enough bro...good job on those finals!

AZN-BEEF

12-22-08, 6:20 pm

Then the time away did you good! If you're jonesing to get back in there, you did the right thing, and can now hit it harder than ever!

week off...time to rest up...now time to get back in a tear it up brotha....

We'll see you soon enough bro...good job on those finals!

thanks for the support brothas!

AZN-BEEF

12-22-08, 6:25 pm

yesterdays workout

chest / biceps

smith incline press (3 sec neg)
95 x 15
135 x 10
185 x 8
225 x 7
225 x 5
135 x (drop set)

incline db press
50 x 8
85 x 6
80 x 5

flat db press
70 x 8
70 x 7

flat db flies
40 x 10
40 x 10

peck deck
160 x 16
160 x 13

straight bb curls
45 x 15
65 x 10
85 x 12
85 x 8

db preacher curls
30 x 12 (spotted)
30 x 12 (spotted)

cable curls
#4 x 9
#4 x 7

10min elliptical

*after a week off, everything flet heavy as hell! LOL..
*im going to start using smith inclines, peck deck instead of the freeweight exercises, because i can geta much better focus on the mind muscle connection

AZN-BEEF

12-22-08, 6:30 pm

todays workout

back / forarms

deadlifts
135 x 15
225 x 10
315 x 5
425 x 4

tbars in the corner
1p x 10
3p x 10
5p x 14
5p + 25 x 7

bb rows
225 x 9
225 x 6
135 x dropset)

underhand lat pull downs
165 x 10
165 x 10

wide grip seated rows
#12 x 11
#12 x 8

reverse db flies
35 x 12
35 x 8

forarms

15min t.mill 3.7mph

*today was solid!

pmug0000

12-22-08, 10:10 pm

Last two workouts looked great man, those deads and t-bars are strong!

Tempus

12-22-08, 11:55 pm

Solid fucking deads man. Looking pimp. I bet you are getting wide and thick lats from that.

sifusteve

12-23-08, 11:27 am

Two days back,hows it feel?
From the looks of your workouts I'd say you feel great!
Solid

J Wong

12-23-08, 12:10 pm

Nice deads man!

Rage

12-23-08, 12:47 pm

Damn nice back work bro..

AZN-BEEF

12-23-08, 2:18 pm

Last two workouts looked great man, those deads and t-bars are strong!

Solid fucking deads man. Looking pimp. I bet you are getting wide and thick lats from that.

Two days back,hows it feel?
From the looks of your workouts I'd say you feel great!
Solid

Nice deads man!

Damn nice back work bro..

thanks guys! thanks for the compliments on the deadlifts! they're definently my favorite lift. just lifting some dead weight

how does it feel to be back in the iron jungle for two days? it feels awesome! im swore all over! my chest is still swore from sunday mornings workout, my back is swore all over. from my lower back, straight up the spinal erecters, to the top of my traps....

Tempus

12-23-08, 5:30 pm

That soreness is a great feeling. Unless you wake up in the middle of the night to pee and fall down because your knees won't hold you...

Firefist

12-23-08, 5:35 pm

hey buddy, glad to see a fellow asian tearin up the weights! nice numbers on the deads and t-bar. subbed for sure!

Firedrake

12-23-08, 6:32 pm

thanks guys! thanks for the compliments on the deadlifts! they're definently my favorite lift. just lifting some dead weight

how does it feel to be back in the iron jungle for two days? it feels awesome! im swore all over! my chest is still swore from sunday mornings workout, my back is swore all over. from my lower back, straight up the spinal erecters, to the top of my traps....

Your work is really looking good! Those back workouts are killer!

Have a happy merry!

sifusteve

12-24-08, 11:21 am

That soreness is a great feeling. Unless you wake up in the middle of the night to pee and fall down because your knees won't hold you...

We can only hope he was done doing what went in there for...before he fell that is:)

AZN-BEEF

12-25-08, 4:32 pm

That soreness is a great feeling. Unless you wake up in the middle of the night to pee and fall down because your knees won't hold you...

hey buddy, glad to see a fellow asian tearin up the weights! nice numbers on the deads and t-bar. subbed for sure!

Your work is really looking good! Those back workouts are killer!

Have a happy merry!

We can only hope he was done doing what went in there for...before he fell that is:)

thanks brothas!

AZN-BEEF

12-25-08, 4:39 pm

yesterdays workout

shoulders / triceps/ calves

seated db press
30 x 25
40 x 15
60 x 8
80 x 4
75 x 7

smith press
135 x 6
155 x 10
155 x 6

cable side laterals
#3 x 10
#3 x 10
#3 x 8

single o.h cable extentions (warm up)
#2 x 20
#3 x 15

single o.h db extentions
30 x 11
30 x 9

cambered bar cable push downs
#10 x 15
#12 x 10

dip machine
210 x 15
210 x 13

*damn 80's felt heavier than usual..lol
*im going to purchase a dip belt...

HAPPY HOLIDAYS!!!

Tempus

12-25-08, 7:20 pm

Nice workout. Good looking dips sir.

Happy Holidays.

AZN-BEEF

12-28-08, 7:55 pm

Nice workout. Good looking dips sir.

Happy Holidays.

thanks bro

AZN-BEEF

12-28-08, 7:58 pm

fridays workout! legs

5min elliptical

squats
95 x 15
135 x 15
185 x 10
225 x 1
255 x 1
275 x 8
275 x 6

leg press
3pps x 8
5pps x 15
6pps x 8

lying ham curls
120 x 13
120 x 10

extentions
110 x 15
110 x 14
70 x drop set

*when i got home i got light headed and threw up..
*my previous leg workout i got 275 x 11 on squats, but this leg workout was much more painful! im still feeling it...

AZN-BEEF

12-28-08, 8:32 pm

so after doing some research i will be starting doggcrapp training. hopefully i will make some great gains as others have..

workout 1A
incline smith press
seated smith press
skullcrushers
lat pull downs
deadlifts

workout 2A
straight barbell curls
hammer curls
seated calf raise
lying ham curls
smith squats

workout 1B
flat db press
seated db press
single tricep overhead extentions
asisted chin ups
rack pulls

workout 2B
alternating db curls
reverse bb curls
standing calf raise
stiff legged deadlifts
squats

workout 1C
incline db press
hammer strength press
weighted dips
rack chins
barbell rows

workout 2C
EZ curls
forarm curls
leg press calve raises
seated leg curls
leg press

pmug0000

12-28-08, 8:47 pm

Good leg workout, you must've been pushing yourself hard if you puked after. I'm looking forward to seeing how you do with the dc training.

Lunatic001

12-29-08, 12:45 pm

Wow hope you enjoy DC, make sure to get with the guru Roland...hope you had a great XMas and enjoy the new year!

simpleguy

12-29-08, 3:30 pm

DC sounds pretty badass man, even though I never tried it I always liked the concepts behind it, have fun

Firedrake

12-29-08, 3:40 pm

Good luck with the DC -- I know it's not for me at this stage of my training, both because of age and the fact I'm not conditioned enough for it. You, on the other hand, may grow like crazy with it.

I look forward to seeing how you do!

AZN-BEEF

12-29-08, 6:57 pm

Good leg workout, you must've been pushing yourself hard if you puked after. I'm looking forward to seeing how you do with the dc training.

Wow hope you enjoy DC, make sure to get with the guru Roland...hope you had a great XMas and enjoy the new year!

DC sounds pretty badass man, even though I never tried it I always liked the concepts behind it, have fun

Good luck with the DC -- I know it's not for me at this stage of my training, both because of age and the fact I'm not conditioned enough for it. You, on the other hand, may grow like crazy with it.

I look forward to seeing how you do!

thanks for the support brothers! yeah roland let me borrow a DC training dvd which was really informative

AZN-BEEF

12-29-08, 7:06 pm

incline smith press
225 x 8 + 3 + 3 = 14 (static hold), db fly stretch 45lbs 60sec

seated smith press
175 x 8 + 3 + 2 = 13 , stretch 60sec

skullcrushers
80 x 10 + 4 + 2 = 16 (static hold), stretch 60sec

lat pull downs
180 x 8 + 3 + 2 = 13 (static hold), stretch 60sec

db rows
105 x 10

*no deadlifts, my legs are still swore as hell from fridays leg workout, so i substitued deadlifts for db rows for today
*wow its amazing how crazy of a pump you can get with just one set
*the stretches were intense! DO NOT UNDER ESTIMATE THESE STRETCHES! LOL
*so the next two weeks i will be adjusting to see how much weight i can use on certain sets, so next time i do this workout i will move the weight up a bit
*for got to do partials on lat pull downs..lol

KiNgKoNgPrOnGeD

12-29-08, 7:26 pm

Damn bro, surprised i haven't been in here yet. DOggcrap training? i've always been curfious about it. Shit looks good tho. Keep up the hard work man.

AZN-BEEF

12-31-08, 8:15 pm

Damn bro, surprised i haven't been in here yet. DOggcrap training? i've always been curfious about it. Shit looks good tho. Keep up the hard work man.

thanks brother! stop by often

AZN-BEEF

12-31-08, 8:19 pm

straight barbell curl
95 x 12 + 3 + 2 = 17 (static hold)

hammer curls
50 x 12

60sec bicep stretch

seated calf raise
3p x 8 (20sec stretch each rep)

lying ham curls
130 x 10 + 4 + 2 = 16

60sec ham stretch

smith squats
275 x 7
225 x 14

*im replacing smith squats with front squats. i hate the restricted rom on these. so the 3 leg exercises are now front squats, leg press, squats
*calves / hams are hurting...
*going to bump the weight next time

pmug0000

12-31-08, 8:55 pm

I see the DC program is underway, looking good so far! And I know what you mean about the DC stretches, those fuckers are intense!

sifusteve

01-01-09, 3:00 pm

Happy new year Pat.
Someone needs to explain DC training to me!
Have I been gone that long?

McFly

01-02-09, 2:39 pm

just found this journey....amazing transformation...tons of dedication and hard work here...i'll be checking back for sure!

AZN-BEEF

01-05-09, 9:09 pm

I see the DC program is underway, looking good so far! And I know what you mean about the DC stretches, those fuckers are intense!

Happy new year Pat.
Someone needs to explain DC training to me!
Have I been gone that long?

just found this journey....amazing transformation...tons of dedication and hard work here...i'll be checking back for sure!

thanks a lot fellas!

steve, DC training is based on very low volume, with more frequency. depending on the body part i only do 1-2 working sets, but that allows me to recover and train that muscle more often. every 8 days i will have hit every body part twice!

AZN-BEEF

01-05-09, 9:13 pm

1-2-08

flat db press
95 x 7 + 1.5 + 1 = 9.5 +(static hold) + 60sec stretch w/ 45lbs

h.s seated press
80 x 10 + 3 + 1 = 14 + 60sec stretch

and a few other tricep exercises...

*triceps are one of my more dominant body parts, and i respond well to isolation exercises. so i will be doing 2 sets rest pause sets every time i do triceps

AZN-BEEF

01-05-09, 9:17 pm

shrugs
405 x 12
405 x 10
405 x 9

h.s lat pull downs
2pps + 25 x 10
2pps + 25 x 9

lying t-bars
2ps x 12
2ps x 12

h.s rows
2pps x 8
2pps x 8
1pps x drop set

V-grip lat pull downs
160 x 8
160 x 6
130 x drop set

*SICK GYM!
*http://www.youtube.com/watch?v=-Q-gdqusQOQ
*back was crazy pumped i had a hard time going to bed that it was so pumped

AZN-BEEF

01-05-09, 9:20 pm

seated db curls
40 x 10 + 4 + 3 = 17 + static hold

reverse grip curls
70 x 16

60 sec bicep stretch

leg press calf raise
3pps x 10 (5sec on neg, 15 sec stretch each rep)

stiff legged deadlifts
225 x 12 + 5 + 3 = 20

60 sec stretch

squats
255 x 12
225 x 15

60 sec stretch

*stiff legged / db curls was pretty light
*squats are a lot harder after doing hams...

pmug0000

01-05-09, 10:20 pm

Workouts are looking good azn.

Firedrake

01-05-09, 11:44 pm

Good looking work, Patrick -- you're definitely kicking a$$ on DC.

I can't wait to see how you progress.

Lunatic001

01-06-09, 11:36 am

DC looking good bro...keep up the good work!

scals

01-06-09, 11:38 am

workouts have been looking awesome man. keep it up.

Mr. Dead

01-07-09, 3:34 pm

Caught up, and subbed!!!

Tempus

01-07-09, 7:39 pm

Looking strong. Damn kids and their easy ability to grow.

scals

01-07-09, 7:51 pm

Workouts are looking good bro. How you liking DC so far?

AZN-BEEF

01-08-09, 12:27 am

Workouts are looking good azn.

DC looking good bro...keep up the good work!

Caught up, and subbed!!!

Looking strong. Damn kids and their easy ability to grow.

Workouts are looking good bro. How you liking DC so far?

Good looking work, Patrick -- you're definitely kicking a$$ on DC.

I can't wait to see how you progress.

workouts have been looking awesome man. keep it up.

thanks guys!

so for its going pretty good. the rest pause technique makes it really intense. the only thing that i dont like is that i LOVE to train, and i want to do more! LOL...but if this program gets me the results that im looking for than i will continue...

AZN-BEEF

01-08-09, 12:34 am

incline db press
90 x 7 + 0
85 x 4

45lbs db stretch 60sec

seated press
70 x 9 + 3 + 1 = 13

single side laterals 30 x 14

reverse flies 30 x 16

60 sec stretch

Dips
BW + 45lbs X 8 + 4 + 2 =14

60 sec tricep stretch

V-grip cable rows
#16 x 9 + 4 + 2 = 15 (6 partials)

60 sec stretch

barbell rows
225 x 10
245 x 6

*pretty solid today.
*couldnt get the 90's up on my second set, so next time ill go with 85 on these...
*my dip belt came yesterday! i was really eager to use it.
*on the cable rows i used the 16th plate out of 20. so hopefully ill be rowing the whole stack pretty soon. and i got 15reps so next time ill push it to the 17th plate out of 20
*no cardio today. usually do 20min low intensity post workout, but not today....
* decided to add a set of side laterals and reverse flies, to try to keep my shoulders round, and not have a over developed front delt

pmug0000

01-08-09, 12:02 pm

Strong workout azn, good job.

AZN-BEEF

01-09-09, 7:41 pm

Strong workout azn, good job.

thanks for stopping by often bro!

AZN-BEEF

01-09-09, 7:47 pm

close grip ez curl
90 x 9 + 4 + 3 = 16 (static hold)

rope hammer curls
#8 x 15

60 sec bicep stretch

hammer strength horizontal calf raise
4pps x 7

seated ham curls
110 x 9 + 4 + 4 = 17

60 sec ham stretch

leg press
6pps + 25 X 8
4pps X 26

left leg extention
30 x 12

*my right quad is about 1inch bigger, so i will add 1 set of extention for my left leg
*alright my first 2 weeks are complete. so now its time to beat my lifts in the folliowing weeks...

Firedrake

01-09-09, 8:20 pm

pmug0000

01-09-09, 9:37 pm

Another solid workout azn, good job in here.

sifusteve

01-10-09, 1:58 am

*alright my first 2 weeks are complete. so now its time to beat my lifts in the folliowing weeks...

This will be very interesting...give it all you got!

AZN-BEEF

01-12-09, 11:45 pm

. . . good looking work.

I'm doing the same thing for my right quad, because that's the one that was reattached, and is growing more slowly.

I can't wait to see the results when you're done with your first "blast".

Another solid workout azn, good job in here.

This will be very interesting...give it all you got!

thanks guys!

AZN-BEEF

01-12-09, 11:56 pm

incline smith
230 x 8 + 2 + 1 = 11 static hold

45lbs sec db stretch

seated smith
175 x 12 + 3 + 2 = 17

single db side laterals
35 x 15

db rev flies

40 x 9

60 sec stretch

skullcrushers
90 x 8 +3 + 1 = 12

60 sec tri stretch

lat pull downs
180 x 10 +3 + 2 = 15

10 partials

60 stretch

deadlifts
365 x 8
385 x 4

*alright so even though i did DC training for only 2 weeks..ive decided to stop because i prefer H.I.T..and i prefer to just foxus on 2-3 bodyparts in a workout rather than 5...just a preference thing....-

Firedrake

01-13-09, 12:30 am

You need to do what works for you -- that's the key -- if you respond to the other method better, then stick with it. I know I could never manage DC, because it's probably too much for my joints.

AZN-BEEF

01-13-09, 12:40 am

You need to do what works for you -- that's the key -- if you respond to the other method better, then stick with it. I know I could never manage DC, because it's probably too much for my joints.

yeah i was making good gains off of H.I.T training. and i know i havent done DC long enough to notice and gains yet, but i just dont like the "feel" of it ...cant really explain it..i just rather focus on 2-3 body parts and get a really good pump and be done...

Mr. Dead

01-13-09, 11:50 am

pmug0000

01-13-09, 3:21 pm

I know what you mean about DC training. There's a lot of things I like about it, like the stretches and rest-pausing, but I don't like the split at all. Do you think your still gonna mix the stretches and rest-pauses into your workouts even though your not doing DC anymore?

AZN-BEEF

01-16-09, 7:31 pm

AZN-BEEF

01-16-09, 7:36 pm

shoulders / triceps / biceps

seated db press
75 x 9
75 x 7

single side laterals
35 x 12
35 x 12

cable side laterals
#3 x 11
#2 x 13

60 sec stretch

single reverse cable push downs
#4 x 12
#4 x 12

dips
BW + 45 x 12
BW + 55 x 7

rope push downs
#4 x 27
#4 x 12

60 stretch

straight barbell curls
95 x 11
95 x 9

db preacher curls
36 x 12 (spotted)
35 x 12 (spotted)

hammer curls
45 x 14

*second time hitting shoulders, and triceps. wasnt too strong, but i was happy with the dips
*straight barbell curls were very strict today
*killer pump all around, it was hard to shake my pwo shake! LOL...

pmug0000

01-16-09, 10:29 pm

Good looking workout azn.

Firedrake

01-16-09, 10:51 pm

Wow, Patrick, that's a killer session -- I hope you don't have any writing to do -- you probably won't be able to bend your arms tomorrow!

You're doing great work -- and thanks for the comment in my journey -- I see what you mean!

AZN-BEEF

01-18-09, 7:46 pm

Good looking workout azn.

Wow, Patrick, that's a killer session -- I hope you don't have any writing to do -- you probably won't be able to bend your arms tomorrow!

You're doing great work -- and thanks for the comment in my journey -- I see what you mean!

thanks guys! Yea my arms were still pretty pumped yesterday

AZN-BEEF

01-18-09, 8:00 pm

Yesterday LEGS

Squats
275 x 12
295 x 6

Leg press
5pps x 20
6pps x 12

SLDL
225 x 10
225 x 8

Extentions
110 x 22
110 x 15

Lying leg curls
130 x 11
130 x 8

*probably start with 295 on squats next week
*solid yesterday

sifusteve

01-18-09, 8:48 pm

*probably start with 295 on squats next week

Start with 295...go patrick!!!!

pmug0000

01-18-09, 8:52 pm

Strong squats azn, good work

AZN-BEEF

01-19-09, 9:17 pm

Start with 295...go patrick!!!!

Strong squats azn, good work

thanks guys! cant wait till i can rep 3plates!

AZN-BEEF

01-19-09, 9:23 pm

chest

incline smith
225 x 6
245 x 3

incline db press
80 x 13
80 x 10

h.s incline
2pps x 9
2pps x 7

pec deck
190 x 16
190 x 12

dips x 9

stretch 60sec w/ 45lbs

*my weakest body part! so i want to bring it up! this is the chest routine that i will be doing

incline smith 2 sets 5-8reps
incline db 2 sets 8-12reps
h.s incline or flat db 2 sets 8-12reps
pec deck 2sets 12-15reps
dips 1-2 sets till failure

*when doing h.s i did one pec at a time..got a really good mind to muscle conection on them...

Firedrake

01-19-09, 11:28 pm

Good looking chest session, Patrick -- you're definitely getting that MMC going!

Your chest won't be your weakest part for long!

Tempus

01-20-09, 2:03 pm

Looking good bro. looking good.

That hollywood undead song we were rocking too is called Undead. PM me if you need more details.

Lunatic001

01-20-09, 3:50 pm

Keep it up and you have a bullet proof chest in no time!

C.Coronato

01-20-09, 3:58 pm

looking good brother. I took a look at your pics as a youngster. It must feel really awesome to make such a transformation, and having your strength be out of this world. very awesome man. Im here for the ride.

pmug0000

01-20-09, 6:08 pm

Good work azn, next time I do HS presses I'll try out doing 1 arm at a time.

Mr. Dead

01-20-09, 6:09 pm

Great session!!! And, way to work on that mind/muscle connection!!! Too many people forget about that, in the quest to lift more weight...

AZN-BEEF

01-20-09, 11:06 pm

Good looking chest session, Patrick -- you're definitely getting that MMC going!

Your chest won't be your weakest part for long!

Looking good bro. looking good.

That hollywood undead song we were rocking too is called Undead. PM me if you need more details.

Keep it up and you have a bullet proof chest in no time!

looking good brother. I took a look at your pics as a youngster. It must feel really awesome to make such a transformation, and having your strength be out of this world. very awesome man. Im here for the ride.

Good work azn, next time I do HS presses I'll try out doing 1 arm at a time.

Great session!!! And, way to work on that mind/muscle connection!!! Too many people forget about that, in the quest to lift more weight...

thank you guys!

AZN-BEEF

01-20-09, 11:11 pm

deadlifts
405 x 6
405 x 4

bb rows
225 x 12
225 x 8

assisted chin ups
#10 x 10
#12 x 11
#14 x 8

seated rows (wide grip, overhand)
#12 x 14
#13 x 12

db rows (<1min rest period)
90 x 15
90 x 12

rev pec deck
145 x 15
145 x 10

60sec stretch

*405 felt heavy ass F*CK today! lol..
*everything else went great today
*on the seated rows using the wide grip i really felt it where the christmas tree area, it was a nice change

my back relaxed a few days ago http://i109.photobucket.com/albums/n73/fatgoox891/1-16-08006.jpg my spinal erecters really came up, but i still got some lowerback/ love handle fat..im "offseason" haha, but i would definently want to add more width to my lats

pmug0000

01-20-09, 11:26 pm

Strong back workout azn, those DL's are looking good.

Mr. Dead

01-22-09, 4:21 pm

Great session!!! You'll be flyin' with those wings in no time!!!

Firedrake

01-22-09, 4:46 pm

We all want more width to our lats, Patrick -- you're getting in there and building 'em with some SERIOUS effort!

AZN-BEEF

01-22-09, 8:23 pm

thanks guys! im working hard to get my wings to grow!

shoulders / triceps / biceps / calves

seated smith press
185 x 8
185 x 6
135 x drop set

db single side laterals
40 x 12
40 x 10

single machine side laterals
100 x 16
120 x 12

overhead rope extentions
#5 x 16
#5 x 10
#4 droip set

single cable kickbacks
#3 x 13
#3 x 10

dips
BW + 45 X 8
BW + 25 X 13

straight barbell curls
95 x 12
94 x 9

preacher db curls
25 x 10(spotted)
35 x 10(spotted)

rope hammer curls
#6 x 18

stretch

calves

*great pump everywhere!
*pretty busy today, but finished pretty fast
*stretched at the end, but i will stretch right after im done with the body part..there was too much blood in my arm it was uncomfortable to stretch today
*if you dont have a dip belt, GO BUY ONE! really great exercise

Firedrake

01-22-09, 9:01 pm

GREAT looking work, Patrick! Really good volume and numbers!

BTW, when are you going to the Expo on Saturday, and do you want to meet up?

pmug0000

01-22-09, 11:43 pm

Good work with shoulders and tri's azn.

simpleguy

01-23-09, 11:08 am

solid work man, nice delt/arm workout... the pump must've been great

C.Coronato

01-23-09, 11:29 am

Lookin good man. Lovin the 405 deads. Not fun. haha

sifusteve

01-23-09, 1:39 pm

"*405 felt heavy ass F*CK today! lol.."

Maybe thats because it is!
Your and animal.

AZN-BEEF

01-23-09, 4:19 pm

Good work with shoulders and tri's azn.

GREAT looking work, Patrick! Really good volume and numbers!

BTW, when are you going to the Expo on Saturday, and do you want to meet up?

solid work man, nice delt/arm workout... the pump must've been great

Lookin good man. Lovin the 405 deads. Not fun. haha

"*405 felt heavy ass F*CK today! lol.."

Maybe thats because it is!
Your and animal.

thanks guys! haha 405 is heavy but i would like to get 10-12 reps with that asap!

i have really long arms, so they play against me on pressing movements, but i think on deadlifts they give me a less ROM to the floor, so deadlifts are definently my best lift

AZN-BEEF

01-23-09, 4:23 pm

squats
295 x 8
295 x 6
225 x 10 (drop set)

leg press
5p + 25ps x 18 (puked after this set)
6pps x 9

db walking lunges
30lbs x 12
30lbs x 12

extentions
90 x 20
90 x 14

lying ham curls
110 x 17
110 x 10

ABS

* FUN FUN FUN TODAY!
*so after my second set with 295 on squat i dropped it too 225 and got 10. that really got me, but i was able to hold it together, but after my first set of leg press there was no way to hold it in!
* but seriously today was really fun. havent had this much fun in a really long time!

Tempus

01-23-09, 6:59 pm

Puking on leg day. Now thats intensity. Solid workout patrick. Nice job. 295 is no joke.

C.Coronato

01-26-09, 11:00 am

Gotta love the intensity brother. It makes you just train that much harder. Wipe your mouth and get back under that bar. It makes people cringe and say, that dude is an animal.

scals

01-26-09, 11:23 am

Nice leg workout bro. Doing big things.

Mr. Dead

01-26-09, 1:17 pm

Oh yeah!!! Killer leg session!!! Definitely pushin' it to the limits!!!

sifusteve

01-26-09, 1:32 pm

* but seriously today was really fun. havent had this much fun in a really long time!

Only a dedicated lifter would make this comment after puking.

AZN-BEEF

01-26-09, 6:19 pm

Puking on leg day. Now thats intensity. Solid workout patrick. Nice job. 295 is no joke.

Gotta love the intensity brother. It makes you just train that much harder. Wipe your mouth and get back under that bar. It makes people cringe and say, that dude is an animal.

Nice leg workout bro. Doing big things.

Oh yeah!!! Killer leg session!!! Definitely pushin' it to the limits!!!

Only a dedicated lifter would make this comment after puking.

thanks brothas! im working my ass off..

AZN-BEEF

01-26-09, 6:23 pm

chest

smith incline press
205 x 15
225 x 8

incline db press
85 x 10
85 x 7

flat db press
80 x 10
80 x 6

incline nautilus machine
195 x 8
185 x 10

cable crossovers
70 x 17
70 x 11
50 x drop set

45lbs fly stretch 60 sec

*trained at a different gym.
*used this incline nautilus machine. its kinda like a mixture of a press and a fly. i really liked that machine

pmug0000

01-26-09, 11:18 pm

Great chest day

AZN-BEEF

01-27-09, 8:19 pm

Great chest day

thanks bro!

AZN-BEEF

01-27-09, 8:26 pm

back

deadlifts
405 x 7
425 x 3

bb rows
245 x 10
265 x 6

assisted machine pull ups
#12 x 10
#12 x 8 + partials

V-grip seated rows (dual pulley row)
180 x 18
210 x 9

hammer stretch pullovers
150 x 15
150 x 10

db rev flies
45 x 8
45 x 8

forarms

*different gym today
*platued on deadlifts for about 6 weeks now. going to substitute rack deadlifts. i never do rack deadlifts, but worth a shot
*the seated was a bit different. instead of having one cable there is two that you use to attach the grip to. makes the movement a lot harder, very stable, i liked it a lot. its called "dual pulley row"
*and the gym had the modern version of the pullover machine that dorian yates used. so i gave that a shot. it was different, and new.

Firedrake

01-27-09, 10:57 pm

Good work, Patrick -- you'll get those deads off the ground, honest! Your numbers are damn good already -- you're probably just building the support musculature to move things up a notch.

AZN-BEEF

01-30-09, 4:36 pm

Good work, Patrick -- you'll get those deads off the ground, honest! Your numbers are damn good already -- you're probably just building the support musculature to move things up a notch.

thanks!

AZN-BEEF

01-30-09, 4:42 pm

delts / tris/ bis

h.s seated press
70 x 27
90 x 10

single db side laterals
40 x 16
45 x 9

single nautilus machine side laterals
125 x 16
140 x 11

single overhead cable extention / single cable kick back (superset)
40 x 12 / 50 x 10
40 x 10 / 50 x 10

single nautilus extentions
95 x 14
95 x 12

dips
BW x 12
BW x 12

60sec delt stretch
60 sec tri stretch

alt. db curls
40 x 12
45 x 8

single nautilus bicep curls
110 x 15(forced reps included)
125 x 11(forced reps included

straight bb curl
85 x 9 + 2 + 2 = 13

single hammer curls
40 x 11

60sec bicep stretch

* was doing seated db presses, and my shoulder was getting getting bothered a little bit, so i decided to go to the hammer strength.
* new machines today