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Iceiktitan
11-10-08, 8:13 pm
General Information:

Real Name-Matt
Nick Name: The Animal, Titan
Age-22
Height-5 '7 1/2
Weight-174
Bodyfat: around 8-9%

How it all started:

I have been lifting since my 10th grade year in highschool. I began as a strength lifter and have transformed into a powerlifter/bodybuilder. Although I train both styles, my main focus is on bodybuilding.

Inspiration that got me hooked:
I picked up a Muscular Development Magazine and saw Branch Warren. From then and there I became addicted to powerlifting/bodybuilding.

I started off at 142 pounds and am currently a solid 174 pounds. I am looking to add lean mass while maintaining a 8-10% bodyfat. My ultimate goal is to compete in at least one show before I have to retire from the iron.

Current Training Program:

S-Legs
M-Arms
T-Shoulders
W-Off
Th:Back/Traps
Fri:Chest
Sat-Off

Cardio:
-I currently do Medium Intensity Cardio about 2 times a week. I keep it at medium intensity because I am already at my goal bodyfat percentage and do not feel the need to lose any more fat. I do cardio for heart health and to aid in recovery. The amount of cardio and the intensity of the session will change whe needed.

Current Supplements:
Pre-Workout Supp*
Post-Workout Supp*
Multivitamin*
Joint Formula*

Food Intake:
- 3,500-3,800 calories on non-workout days/non-work days
- 4,000-4,300 calories on workout/work days

Accomplishments:
-Contest:2007 Battle of the Bench, Location: Edinboro YMCA, Placing and Division: 1st in the 165 Division, Max Press of 255 x 1
-Contest:2008 PA Power Press, Location: Edinboro YMCA Placing and Division: 2nd in the 181 Division, Max Press of 275 x 2

Beginning of this Journey's Measurement's (Nov 10th, 2008):
Chest: 40
Arms: 16
Hips: 32
Waist: 31
Thighs: 23 1/2
Calves: 15 1/4
Forearms: 13 1/2
Neck: 15 1/2

Current Events:

- I have an Erie ABC planned. Please see the ERIE ABC thread on the forum for details.
- Dec 2008 PA Power Press at Edinboro Ymca
- April 2008 Ohio Buckeye Natural Classic

Iceiktitan
11-11-08, 6:03 pm
Cardio Warmup: Treadmill
Stretch

Dumbell Military Press:
* 1 Warmup Set with 30lb Dumbells for as many as needed
* Stretch
60 x 10
70 x 8

Rear Delt Raise:
30 x 10
35 x 10
40 x 10

Dumbell Flys:
35 x 12
45 x 10
65 x 8
75 x 10

Smith Military Press:
*1 Warmup Set with the bar for as many as needed
37.5 x 10
47.5 x 10
57.5 x 11

Seated Side Raise:
10 x 10
15 x 10
20 x 10
20 x 10

Side Note: [Correction for last post] The Ohio Buckeye Natural Classic I am entering is in 2009, not 2008.

Iceiktitan
11-12-08, 4:30 pm
Off Day

Iceiktitan
11-13-08, 4:27 pm
Cardio Warmup: Elliptical
Stretch

Dumbell Shrugs:
105 x 10
110 x 10
115 x 10
125 x 10

Rack Chins:
*Last three reps of each set were negatives
Bw x 10
Bw x 10
Bw x 10

Barbell Row:
*Haven't done these since July. They felt awesome!!
*1 Warmup with the bar for as many reps as needed
95 x 10
115 x 10
135 x 10
155 x 10

Abs:
4 x 20

Rack Deadlifts:
*2 Warmup Sets, 1 with the bar only and 1 with the bar and 50 lbs added for as many as needed
135 x 9
205 x 9
265 x 9
335 x 11

Close Grip Lat Pulldown:
7 x 10
8 x 10
9 x 10

Iceiktitan
11-14-08, 6:05 pm
Cardio Warmup: Treadmill
Stretch

Incline Dumbell Bench:
*1 Warmup set with 15's for as many as needed
65 x 6
75 x 6
85 x 6
95 x 8

Dumbell Flys:
40 x 12
45 x 10
65 x 8
75 x 10

Flat Barbell Bench:
*For the first 3 sets; 1-2 seconds for the eccentric portion, then a 1-2 second powerlifting pause on the chest, then fast power up.
*The last set was a 5-6 second negatives
125 x 8
155 x 8
185 x 8
225 x 5

Cardio:
Elliptical Machine for 10 minutes on Fat Burning Stage

Iceiktitan
11-16-08, 2:38 pm
.//.

Iceiktitan
11-16-08, 2:43 pm
Cardio Warmup: Elliptical
Stretch

Glute Hamstring Raise:
*1/2-3/4 Rom on these. First time doing them so I pretty much fell down to my hands.
BW x 5
BW x 5
BW x 5

Leg Extensions:
3 x 15
4 x 15
5 x 15
6 x 15

Barbell Squats:
* 1 Warmup set with the bar for as many as needed
135 x 8
170 x 8
200 x 8
230 x 10

Donkey Calf Raise:
*On the last rep on the last set, their was a 10 second hold at the top.
60 x 15
80 x 15
100 x 15
120 x 15

Cardio:
Elliptical/Fat Burning Stage/15 minutes

Iceiktitan
11-17-08, 5:23 pm
Cardio Warmup: Elliptical and Treadmill
Stretch

Barbell Military Press:
*1 set with the bar for as many reps as needed
85 x 11
105 x 11
125 x 11
145 x 10

Seated Side Dumbell Raise:
10 x 12
15 x 12
20 x 12
20 x 12

Rear Delt Dumbell Raise:
25 x 12
30 x 12
35 x 12

Rear Delt Machine Raise:
*On the last set on the last rep, their was a 10 second hold at the top and then 5 more reps to equal a total of 15
*The RDMR was SS with the Pec Deck Flye Machine
85 x 10
105 x 10
95 x 10

Peck Deck Flye Machine:
*For the last rep on the last set, I held a contraction for 10 seconds at full rom, 3/4's rom, and at 1/2 rom. That gave me an insane pump
105 x 10
125 x 10
155 x 10

Iceiktitan
11-18-08, 5:39 pm
Cardio Warmup:Treadmill
Stretch

Ez-Bar Curl:
71.7 x 10
81.7 x 10
91.7 x 10
101.7 x 10

2 Arm Tricep Press:
*1 set with a 30 lb Dumbell for as many reps as needed
45 x 13
65 x 13
85 x 13
105 x 12

Triceps Pushdown:
4 x 15
5 x 15
6 x 15
7 x 7

Incline Seated Dumbell Curl:
10 x 12
15 x 12
20 x 12
25 x 12

Iceiktitan
11-19-08, 5:05 pm
.//.

Iceiktitan
11-20-08, 5:29 pm
Cardio Warmup:Treadmill
Stretch

Flat Dumbell Press:
* One Warmup set with 20 lb Dumbells for as many reps as needed
80 x 6
90 x 6
100 x 6
110 x 6

Cable Crossovers:
4 plates x 20
5 plates x 20

Incline Bench:
125 x 8
145 x 8
165 x 8
185 x 8

Rear Delt Machine:
85 x 15
95 x 15
105 x 15

Cardio:
Treadmill for 10 minutes on 3.0 with 0%-2% Incline

Chest Dips:
*Each Dip was about 2 seconds down and then 1-2 seconds back up
BW x 10
BW x 10

Iceiktitan
11-22-08, 8:58 pm
Cardio Warmup: Elliptical
Stretch

Rack Chins:
Bw x 12
Bw x 12
Bw x 12

Abs:
2 Sets

Barbell Row:
*1 Warmup with the bar for as many reps as needed
95 x 12
115 x 12
135 x 12
155 x 15

Abs:
2 sets

Rack Deadlifts:
*1 Warmup Set with the bar only for as many as needed
135 x 10
205 x 10
265 x 10
335 x 10

Close Grip Lat Pulldown:
7 x 12
8 x 12
9 x 12

Dumbell Shrugs:
110 x 10
115 x 10
120 x 10
125 x 10

Iceiktitan
11-23-08, 5:31 pm
Cardio Warmup: Elliptical
Stretch

Leg Extensions:
4 x 15
5 x 15
6 x 15
7 x 15

Donkey Calf Raise:
65 x 15
85 x 15
105 x 15
125 x 15

Leg Press:
*1 Warmup Set with 90 lbs on the sled for as many as needed
350 x 15
440 x 15
530 x 15
620 x 15

Donkey Calf Raise:
*1st set was 5 second negatives
*2nd set was 10 second hold at the top
180 x 5
180 x 5

Cardio:
Elliptical for 10 minutes

Iceiktitan
11-24-08, 5:18 pm
Cardio Warmup: Elliptical
Stretch

Ez Bar Curl:
76.7 x 10
86.7 x 10
96.7 x 10
106.7 x 6

2 Arm Laying Isolated Tricep Press:
20 x 10
25 x 10
30 x 10
35 x 8

Two Arm Tricep Press:
*1 Warmup Set with a 30 lb DB for as many as needed
50 x 8
70 x 8
90 x 8
110 x 5

Two Arm Isolated Cable Curl:
6 x 15
7 x 15
8 x 15
9 x 15

Abs:
4 sets x 20

Iceiktitan
11-25-08, 4:37 pm
.//.

Iceiktitan
11-26-08, 4:10 pm
Cardio Warmup: Elliptical
Stretch

Incline Dumbell Bench:
*One warmup set with 20 lb Dumbells for as many reps as needed
65 x 8
75 x 8
85 x 8
95 x 8

Cable Crossovers:
3 x 20
4 x 20
5 x 12
*Last rep on last set was a 10 sec squeeze

Flat Barbell Bench:
*One warmup set with the bar for as many as needed
*I was pretty smoked here from doing Incline Dumbell Bench so I ofted to do a burnout set for the last set.
135 x 9
165 x 9
195 x 6
135 x 15

Seated Side Delt Raise:
*After I failed on the last set I did 7 more reps per side standing
10 x 15
15 x 15
20 x 15
20 x 8

Rear Delt Machine:
*After I failed on the last set here I directly went to the dumbell rack and started doing rear delt raises
85 x 20
95 x 20
105 x 8

Rear Delt Raise:
20 x 25

Iceiktitan
11-30-08, 7:45 pm
.//.

Iceiktitan
11-30-08, 7:50 pm
Pittsburgh ABC at Synergy Fitness

Cardio Warmup: Elliptical
Stretch

Leg Extensions:
30 x 15
40 x 15
50 x 15
60 x 23

Prone Leg Curl:
30 x 15
40 x 15
50 x 30
*After 15 reps on the last set, I did a 10 second hold and then 14 more reps

Barbell Squats:
135 x 9
170 x 9
200 x 9
230 x 13

Donkey Calf Raise on Hack Squat:
45 x 15
55 x 15
65 x 15
75 x 15
*After last rep on last set I did a 15 second hold

Post workout cardio:
5 Minutes

Iceiktitan
11-30-08, 7:59 pm
Cardio Warmup: Elliptical (50 Calories Burned)
Stretch

Standing Dumbell Curl:
35 x 8
40 x 8
45 x 8
50 x 8

Triceps Pushdown:
4 x 15
5 x 15
6 x 15
7 x 15

Dumbell Preacher Curl:
15 x 12
25 x 12
35 x 12
45 x 7

Black Bar Skull Crushers:
51.7 x 12
61.7 x 12
71.8 x 12
81.7 x 15

Post workout cardio: Treadmill (50 Calories Burned)

RK
11-30-08, 10:51 pm
Everything is looking good in here man. Some things are a little different but interesting none the less. Why do u do more reps on ur heaviest set of squats? dont think ive ever seen someone do it like that.

Iceiktitan
12-01-08, 11:03 am
For Squats, this is my basic setup:

5 sets total
*1 Warmup set
*Stretch
*Rep scheme starts at 6-8 and as each week goes by I add one rep to each set so it would look something like this

Week 1 6-8
Week 2 7-9
Week 3 8-10
Week 4 9-11
Week 5 10-12
Week 6 13-15

*The weight stays the same until I can get 15 of the last set with the 13-15 rep scheme in place.

Why do I do this?
I want to slowly build up my core/spinal erectors by not using a belt. So, in my mind, building up week to week works great.

As far as my last set having more reps than the preceding sets; This is because I go close to absolute failure.

P.S. : Thanks for stopping by. Come back now ya here?

Everything is looking good in here man. Some things are a little different but interesting none the less. Why do u do more reps on ur heaviest set of squats? dont think ive ever seen someone do it like that.

Iceiktitan
12-01-08, 1:45 pm
Cardio Warmup: Elliptical (50 Calories Burned)
Stretch

Barbell Military Press:
85 x 11
105 x 11
125 x 11
145 x 10 1/2

Seated Side Raise:
10 x 15
15 x 15
20 x 15
20 x 15

Machine Rear Delt:
75 x 20
85 x 20
95 x 20

SS Dumbell Rear Delt Raise:
15 x 20
20 x 20

SS Cable Crossovers:
3 x 20
4 x 20
5 x 20
*After last rep on last set, I held a full squeeze for 20 seconds

Iceiktitan
12-02-08, 5:08 pm
Cardio Warmup: Ellipical (50 Calories Burned)
Stretch

Abs:
Kneeups 2 x 25

Rack Chins:
BW x 15
BW x 15
BW x 10

Barbell Shrugs:
135 x 15
185 x 8
235 x 8
285 x 20

Rack Deadlifts:
135 x 8
210 x 8
270 x 8
340 x 8

Wide Machine Seated Row:
5 x 20
7 x 20
9 x 20

Close Grip Lat Pulldown:
8 x 13
9 x 13
10 x 7

Abs:
Coreball 2 x 25

RK
12-02-08, 7:01 pm
good liften man, like your workouts but your whole rep idea still makes me laugh when i see it jump for the last set

Iceiktitan
12-02-08, 8:19 pm
I agree it's different. But, I'll keep doing it if it works.

good liften man, like your workouts but your whole rep idea still makes me laugh when i see it jump for the last set

Iceiktitan
12-03-08, 5:29 pm
.//.

Iceiktitan
12-04-08, 6:22 pm
Cardio Warmup: Elliptical (50 Calories Burned)
Stretch

Incline Barbell Bench:
115 x 8
145 x 8
175 x 8
205 x 8

Abs:Kneeups
2 x 25

Flat Dumbell Bench:
80 x 6
90 x 6
100 x 6
110 x 7

Abs:Coreball
2 x 25

Dumbell Flys:
45 x 12
50 x 10
70 x 8
80 x 5

RK
12-04-08, 10:11 pm
Cardio Warmup: Elliptical (50 Calories Burned)
Stretch

Incline Barbell Bench:
115 x 8
145 x 8
175 x 8
205 x 8

Abs:Kneeups
2 x 25

Flat Dumbell Bench:
80 x 6
90 x 6
100 x 6
110 x 7

Abs:Coreball
2 x 25

Dumbell Flys:
45 x 12
50 x 10
70 x 8
80 x 5

Sick chest day bro! I like it a lot, short sweet and to the point. When ur hammering your chest that hard and heavy its got no choice but to get bigger! Def a inspiration for my chest workout at this weekends ABC. Keep this shit up!

Iceiktitan
12-05-08, 5:55 am
Thanks for the shout out bro.

Sick chest day bro! I like it a lot, short sweet and to the point. When ur hammering your chest that hard and heavy its got no choice but to get bigger! Def a inspiration for my chest workout at this weekends ABC. Keep this shit up!

Iceiktitan
12-05-08, 8:10 pm
.//.

Iceiktitan
12-06-08, 6:51 pm
Cardio Warmup: Elliptical (50 calories burned)
Stretch

Leg Extensions:

5 x 15
6 x 15
7 x 15
8 x 15

Hamstring Curl:

3 x 15
4 x 15
4 x 15
5 x 15

Barbell Squats:

135 x 12
170 x 12
200 x 12
230 x 12

Donkey Calf Raise:

80 x 15
100 x 15
120 x 15
140 x 15

Assisted Glute Ham Raises:

BW x 10
BW x 10
BW x 6

Cardio: Elliptical (100 calories burned)

RK
12-06-08, 9:38 pm
Nice squats man, i really like the high reps. I just finished a 20 rep program and it greatly increased my leg strength. Are you cycling a high rep program or is this ur normal program

Iceiktitan
12-07-08, 1:58 am
Normal Program.

Nice squats man, i really like the high reps. I just finished a 20 rep program and it greatly increased my leg strength. Are you cycling a high rep program or is this ur normal program

Iceiktitan
12-08-08, 4:22 pm
Cardio Warmup: Elliptical (50 Calories Burned)
Stretch

Barbell Military Press:

90 x 10
110 x 10
130 x 10
150 x 10

Ez-Bar Curl:

76.7 x 10
86.7 x 10
96.7 x 10
106.7 x 7

Seated Side Lateral Raise:

10 x 17
15 x 17
20 x 10
20 x 10

2 Arm Iso Laying Down Tricep Press:

20 x 10
25 x 10
30 x 10
35 x 10

Incline Seated Dumbell Curl:

15 x 10
20 x 10
25 x 10
30 x 7

Cable Crossovers:

3 x 25
4 x 25
5 x 10

Iceiktitan
12-09-08, 6:08 pm
Cardio Warmup: Elliptical (50 Calories Burned)
Stretch

Rear Delt Raise:

25 x 10
30 x 10
35 x 10
40 x 10

Two Arm Tricep Press:
*One warmup set with a 30 lb Dumbell for as many reps as needed

50 x 8
70 x 8
90 x 8
110 x 10

Abs:

Coreball- 2 x 25
Kneeups- 2 x 25

Dumbell Shrugs:

110 x 12
115 x 12
120 x 7
* After the seventh rep on the last set I held a squeeze at the top for 15 seconds

Cardio:

Elliptical Level 5 Calorie Burner (100 Calories Burned)

Iceiktitan
12-10-08, 5:37 pm
Cardio Warmup: Elliptical Level 5 Calorie Burner (50 calories burned)
Stretch

Rack Chins:

BW x 15
BW x 15
BW x 15

T-Bar Row:
*One warmup set with a 45 lb plate for 15 reps
60 x 12
85 x 12
110 x 12
135 x 15
*I used the smaller plates here instead of the big 45's so I could get a better range of motion. What a killer!

Close Grip Lat Pulldown:

8 x 13
9 x 13
10 x 12

Cable Crossovers:

3 x 25
4 x 25
5 x 12
* After last set I did a drop set with 3 plates for 10 reps

Iceiktitan
12-11-08, 6:19 pm
.//.

Iceiktitan
12-12-08, 6:56 pm
Cardio Warmup: Elliptical Calorie Burner Level 6 (50 Calories Burned)
Stretch

Rack Deadlifts:

135 x 8
210 x 8
275 x 8
345 x 10
* Grip Failure on last set, not back failure.

Hamstring Curl:

3 x 15
4 x 15
5 x 15
6 x 12

Assisted Glute Ham Raise:

BW x 10
BW x 10
BW x 20
*After last rep on last set I held a 5 second contraction at the bottom

Wide Grip Lat Pulldown:

7 x 15
8 x 15
9 x 15
10 x 10

Cardio: Elliptical Calorie Burner Level 6 (100 Calories Burned)

Iceiktitan
12-14-08, 8:50 pm
Ohio Valley Abc Hosted by "Deanna7272" and IFBB PRO Erik "The House" Fankhouser

Cardio Warmup: Sit Down Bike (10 Minutes)
Stretch

Flat Dumbell Bench:
*One warmup set with 20lb dumbells for as many reps as needed

80 x 7
90 x 7
95 x 9
115 x 5

Abs: Kneeups

BW x 25
BW x 25

Cable Crossovers:

30 lbs x 25
40 lbs x 25
50 lbs x 20

*After last set I did a drop set of 30 lbs for 15 reps. Holy Chest Pump.

Incline Barbell Bench:
*One warmup set with the bar for as many reps as needed

125 x 10
145 x 10
165 x 10
185 x 7

Bodyweight Squat competition:

170 Bodyweight x 41 Full Squat Reps

Hacksquat Calf Raise:

80 x 15
100 x 15
120 x 15

Seated Calf Raise:

50 x 10
50 x 10
50 x 10

*After the last rep on each set, their was a 10 second hold on the peak of the exercise. My Calves were screaming!

Iceiktitan
12-14-08, 9:06 pm
*Post-Workout

-Stolzenator "Matt" and myself "Matt" went downstairs to do a simple poseoff just to provide some friendly competition. We both have shows in april btw. "The House" told "Deanna7272" about it and everyone was invited to watch. This included 46 other Animals, of which included IFBB, NPC judges, two figure competitors, "The House" and his trainer "Andy." What a thrill ride it was!!!!

-I want to give a special thanx to; Deanna7272 for setting such a great event up, the owner of the gym for allowing us to move some heavyass weight, The House, Andy B, and the other people judging/critiquing us and giving us respect. Without you all this event would not have been possible!!

-I am glad to have met some new Animals and to the regulars, it was nice to see you again and I hope to see you in the future.

Iceiktitan
12-15-08, 6:12 pm
.//.

Iceiktitan
12-15-08, 6:18 pm
Cardio Warmup: Elliptical Calorie Burner Setting Level 7 (50 Calories Burned)
Stretch

Close Grip Lat Pulldown:

8p x 13
9p x 13
10p x 15

Standing Dumbell Curl:

40 x 8
45 x 8
50 x 6
55 x 3

Wide Grip Lat Pulldown:

7p x 15
8p x 15
9p x 15
10p x 15

Assisted Glute Ham Raise:

*3 plate assist
*1 plate for this exercise equals 12.5 lbs

BW - 3p x 15
BW - 3p x 11
BW - 3p x 7

Incline Seated Dumbell Curl:

15 x 10
20 x 10
25 x 10
30 x 10

Machine Hamstring Curl:

3p x 15
4p x 15
5p x 15
6p x 20

Rack Chins:

Narrow BW x 15
Neutral BW x 15
Wide BW x 12

Posing:
Completed

Iceiktitan
12-16-08, 7:07 pm
Cardio Warmup: Elliptical Calorie Burner Level 7 (80 Calories Burned)
Stretch

Leg Extensions:

5p x 20
6p x 20
7p x 20
8p x 10

Skull Crushers:

51,7 x 12
61.7 x 12
71.7 x 12
86.7 x 12

Lunges:

Walking- 15 lb Dumbells for 10 steps per side

Standing Still- 15 lb Dumbells for 15 steps per side

Abs:

Coreball- 25, 15

Triceps Pushdown:

5p x 12 (Ez Curl Bar Grip)
6p x 12 (Ez Curl Bar Grip)
7p x 12 (Lat Bar Wide Grip)
8p x 7 (Lat Bar Narrow Grip)

Abs:

Kneeups- 20 strictly to the middle, 15 per side for side verticals

Cardio: Treadmill Calorie Burner (80 Calories Burned)

deanna7272
12-16-08, 7:15 pm
Talked to AB today and told him about what we talked about... I will let you know the exact date that way you can come down...

LittleMan55
12-16-08, 7:35 pm
After seeing you in action this weekend I know I will be missing out by not following this log... Count me in! Keep it rocking bro!

Iceiktitan
12-16-08, 7:52 pm
Thank you so much!!!

Talked to AB today and told him about what we talked about... I will let you know the exact date that way you can come down...

Iceiktitan
12-16-08, 7:54 pm
Yo, thanx for the shout out bro. It was good to finally meet some new Animals. I will be relentless against my body. I want to look the best I can when I step on stage in April with Stolz. I'll try and return the favor as far as following logs go but I must warn I have a very busy hectic schedule with work, a daughter, and a new girlfriend lol....Take care Broc. Hope to see you soon.

After seeing you in action this weekend I know I will be missing out by not following this log... Count me in! Keep it rocking bro!

Iceiktitan
12-17-08, 7:18 pm
Cardio Warmup: Elliptical Calorie Burner 7 (50 Calories Burned)
Stretch

Barbell Military Press:

*One Warmup Set with the Bar for as many reps as needed

90 x 12
110 x 12
130 x 11
150 x 7

Donkey Calf Raise:

BW + 100 x 15
BW + 120 x 15
BW + 140 x 9

*After last rep on last set I did a five second hold

Seated Side Lateral Raise:

10 x 20
15 x 20
20 x 15

T-Bar Row:

*One Warmup Set with 45 lbs on the bar for as many as needed

60 x 12
90 x 12
115 x 12
140 x 12

Standing Calf Raise:

BW + 5p x 10
BW + 5p x 10
BW + 5p x 10

Rear Delt Dumbell Raise:

15 x 12
15 x 12
15 x 12

Machine Seated Row:

6p x 15 (Narrow Grip on EZ Curl Bar)
6p x 15 (Wide Grip on Lat Bar)
8p x 15 (Wide Grip on Lat Bar)
10p x 10 (Neutral Grip on EZ Curl Bar)

LittleMan55
12-18-08, 4:07 pm
Some crazy work you put in yesterday!

Iceiktitan
12-18-08, 5:49 pm
With the gym only being open 5 days instead of the weekends because of the Holidays and School letting out I gotta put some crazy shiiat together...I felt like I was doing a marathon lol...How you doin bro?

Some crazy work you put in yesterday!

LittleMan55
12-18-08, 5:52 pm
With the gym only being open 5 days instead of the weekends because of the Holidays and School letting out I gotta put some crazy shiiat together...I felt like I was doing a marathon lol...How you doin bro?

Doing well. I hear you on the gym being closed and other situations. I am thinking some off time is in my future (havent had a week off since JULY) so next week when I travle I will not hit the gym going to try and let my body heal up a lot. Until then I'm just doing the usual.

Iceiktitan
12-18-08, 6:18 pm
.//.

Iceiktitan
12-19-08, 6:24 pm
Cardio Warmup: Elliptical Calorie Burner Level 8 (60 Calories Burned)
Stretch

Flat Barbell Bench:

*One Warmup set with the bar for 30 reps

135 x 9
165 x 9
195 x 9
225 x 7

Barbell Squats:

*One Warmup set with the bar for as many reps as needed

135 x 8
175 x 8
205 x 8
240 x 13

Incline Dumbell Bench:

70's x 8
80's x 8
90's x 8
100's x 3

Barbell Shrugs:

*One Warmup set with the bar for as many reps as needed

135 x 8
190 x 8
245 x 8
300 x 10

Cable Crossover Lower:

3p x 30
4p x 25

Cable Crossover Upper:

3p x 30
4p x 30

Wide Grip Lat Pulldown:

*Supersetted with the exercise below

7p x 15
8p x 15
9p x 15

Wide Machine Seated Row With Lat Bar:

6p x 15
8p x 15
10p x 15

Posing: Working on the "Front Relaxed Pose"

10 poses x 30 second hold each

Iceiktitan
12-19-08, 6:25 pm
.//.

Iceiktitan
12-21-08, 1:04 pm
December 22nd, 23rd 2008 Upper Body and Lower Body Splits.
December 24th-28th 2008 Rest and Recovery.
December 29th 2008 (Back to my usual madness:)
January 2009 (Contest Prep and Dieting in Full Force along with Posing)

Iceiktitan
12-29-08, 6:56 pm
Cardio Warmup: Elliptical (10-15 Minutes or 100 Calories)
Stretch

Bodyweight Rack Chins:

20,15,5

*On these I complete as many sets as needed to get 40 reps.

T-Bar Rows:

*One warmup set with the bar for as many as needed
60 x 6
90 x 6
120 x 6
150 x 10

Wide Lat Bar Seated Rows:

8p x 6
10p x 6
12p x 10

Wide Lat Pulldown:

9 x 8
10 x 8
11 x 8

Narrow Stance Full Deadlifts:

*2 Warmup sets. One with the bar only and one with 45's on each side for as many reps as needed.
155 x 10
185 x 6
225 x 6
255 x 10

Single Leg Hamstring Curl:

2p x 10
3p x 6
3p x 6
2p x 10

Donkey Calf Raise:

80 x 15
100 x 15
120 x 15
140 x 15

Iceiktitan
12-30-08, 7:41 pm
Cardio Warmup: Elliptical (100 Calories Burned)
Stretch

Dumbell Military Press:

25 x 12
35 x 10
45 x 6
55 x 6
65 x 10

Bent Over Dumbell Laterial Raise:

15 x 10
15 x 10
15 x 10

Front Cable Raise With Rope:

4p x 10
5p x 10
6p x 10

Seated Dumbell Laterial Raise:

10 x 10
15 x 10
20 x 10

Dumbell Shrugs:

105 x 12
110 x 6
115 x 6
120 x 8

Close Grip Bench Press:

125 x 12
145 x 6
165 x 6
185 x 10

BW Triceps Dips:

6,6,10

One Arm Single Cable Kickbacks:

3p x 10
3p x 10
3p x 10

Decline Weighted Crunches:
*10 LB Plate

15,15,15,15

Iceiktitan
12-31-08, 6:59 pm
Cardio Warmup: Treadmill (10 Minutes)
Stretch

Hack Squats:
*One Warmup with the sled for as many reps as needed

50 x 12
70 x 10
90 x 6
110 x 6
130 x 10

Smith Squats:
*One Warmup set with the bar for as many as needed

145 x 10
170 x 10
195 x 6

Walking Dumbell Lunges:

15 x 10
15 x 10
15 x 10

Single Leg Extensions:

2p x 10
3p x 10
3p x 10

Donkey Calf Raises:

100 x 12
120 x 6
140 x 6
160 x 10

deanna7272
12-31-08, 9:21 pm
Sorry I missed your call!!! Maybe you DID confuse him too...lol That's okay, you lucked out... It WAS a "CALL OUT" thread, he could have made it UGLY....lol

Have a SAFE and HAPPY NEW YEAR!!!!

Iceiktitan
01-02-09, 4:17 pm
.//.

Iceiktitan
01-02-09, 4:26 pm
Cardio Warmup: Treadmill (10 Minutes)
Stretch

Incline Dumbell Press:

40 x 12
50 x 10
60 x 6
70 x 6
80 x 10

Smith Machine Decline Press:

150 x 10
175 x 6
200 x 6
225 x 7

Incline Machine Bench Press:

12p x 8
14p x 8
16p x 8

Pec Deck Fly:

125 x 10
140 x 10
155 x 10

EZ-Bar Preacher Curl:

41.7 x 10
51.7 x 6
61.7 x 6
71.7 x 7

Low Cable Crossovers:

4p x 10
5p x 10
6p x 10

Standing 1 Arm Cable Curl:

5p x 6
6p x 6
7p x 7

Kneeups:

BW x 15
Diagnol BW x 15 to each side
BW + 10 x 15

Iceiktitan
01-03-09, 8:36 pm
Check this out.....

http://www.youtube.com/watch?v=Oa7WN849ieo

deanna7272
01-03-09, 9:38 pm
Looks great... I can't wait to see where your journey takes you!! I subbed that way I don't miss a thing!!!

Keep it up, it's hard work, but it's all worth it!!!

Iceiktitan
01-04-09, 4:22 pm
Thanx Princess Dee. Lol!
Looks great... I can't wait to see where your journey takes you!! I subbed that way I don't miss a thing!!!

Keep it up, it's hard work, but it's all worth it!!!

deanna7272
01-04-09, 5:15 pm
Thanx Princess Dee. Lol!

HA HA HA I stomped and got my water, but....We were woke up this morning by POUNDING on the front door.... ANOTHER freakin' water break, right behind our place... My neighbor's got flooded, mud and all.... Ewwww...

Of course, THIS time I was thinking... "Geee, MAYBE if we don't have WATER, I won't have to go back to work tomorrow"...lol

Iceiktitan
01-04-09, 6:42 pm
That's freaking hiliarious Dee. Ummm Flooding is a noooo good. And work?? You need the mullah lol. Or do you? Eitherway, keep working and educating them youths lol!

HA HA HA I stomped and got my water, but....We were woke up this morning by POUNDING on the front door.... ANOTHER freakin' water break, right behind our place... My neighbor's got flooded, mud and all.... Ewwww...

Of course, THIS time I was thinking... "Geee, MAYBE if we don't have WATER, I won't have to go back to work tomorrow"...lol

deanna7272
01-04-09, 8:18 pm
That's freaking hiliarious Dee. Ummm Flooding is a noooo good. And work?? You need the mullah lol. Or do you? Eitherway, keep working and educating them youths lol!

Ahhhh we get paid all year round, so it's all good..lol

Iceiktitan
01-05-09, 6:02 pm
Lucky you. I wish I had my policing or personal training job already but oh well. I'll have either one or both soon enough. I am applying like crazy. It's only a matter of time before I get picked up.

Ahhhh we get paid all year round, so it's all good..lol

Iceiktitan
01-05-09, 6:13 pm
Cardio Warmup: Elliptical (100 Calories)
Stretch

Exercises:

Wide Grip Rack Chins
Barbell Rows
Wide Lat Pulldown
Wide Lat Bar Seated Row
Narrow Stance Smith Deadlifts
2 Leg Hamstring Machine Curl
Standing Calf Press
Donkey Calf Press

Overall Thoughts:

I felt a great mind muscle connection today with most of the exercises. The exception being Barbell Rows. I usually don't get a great feel on these which is why I am hesitant to do them much. I decided to throw it in the mix because it has been awhile but I might be scrapping it for awhile again. I am making up for not doing them with plenty of other mass exercises for back.

Ever try Narrow Stance Smith Deadlifts? Do it. You will love them I am sure of that. I know that everyone has a unique form because each person's body is different and everyone has a bit different of a technique but man I could feel my whole body moving in unison as if I was feeling all the muscles at once. What a rush!

The Calf Pump I got from both exercises was amazing. I nearly fell down because of too much of a pump lol.

Hamstrings felt good today. Not much of a burn with the switch back to two legs but I'm not worried. Last weak I had DOMS in the hamstring area for several days after this type of workout.

Weight Update: 177 1/2

Iceiktitan
01-06-09, 8:13 pm
Cardio Warmup: Treadmill (10 Minutes)
Stretch

Exercises:

Barbell Military Press
Black Staright Ez-Curl-Bar Upright Row
Front Cable Raises with Rope
Rear Delt Peck Deck
House Style Shrugs
Close Grip Bench Press
BW + 5 lbs Dips
Single Cable Kickbacks


Overall Thoughts:

Finally beat my personal best on Barbell Military Press after a long time of it not budging.

The Black Staright Ez-Curl-Bar Upright Row exercise was a little weird. Partly because it was the first time I have done it and secondly because it hit my lats more than my shoulders. Weird eh?

A bit dissapointed with the Front Cable Raises with Rope but oh well. Great mind muscle connection here so oh well.

Rear Delt Peck Deck was amazing. After the first set I did a static hold for 10 seconds.

House Shrugs are the shizznit. My grip was failing horribly because of the crazy forearm pump I was getting. I placed the bar down about 2 times on my last cycle for the behind the back shrugs....But...I did finish the exercise!

Close Grip Bench Press is up for a second week and man my triceps pump was crazy.

BW Dips..Eh nothing to report here. Still hate doing them.

Single Cable Kickbacks. Nice stretch for the triceps here. I am loving this exercise.

deanna7272
01-06-09, 8:18 pm
From what I have been hearing that mind muscle connection brings great gains.... Great job on that PB too... It's nice to see that at this point in the game...

Iceiktitan
01-08-09, 7:38 pm
.//.

Iceiktitan
01-08-09, 7:44 pm
Cardio Warmup: Elliptical (100 Calories)
Stretch

Exercises:

Barbell Squats
Close Stance Leg Press
Standing Dumbell Lunges
Double Leg Extensions
Donkey Calf Raise
Standing Dumbell Curl

*Close Stance Leg Press and Standing Dumbell Lunges were supersetted

Overall Thoughts:

Barbell Squats were very strong this week. Finally able to keep my form on each and every rep throughout the full range of motion. Before my knees would buckle slightly. I am glad to say that is fixed!

Close Stance Leg Press. Went way too light here but my glutes were in full strength here.

Standing Dumbell Lunges. Quads were fried after these especially since they were supersetted.

Felt very powerful on the Leg Extensions. Finally moving big weight without sacrificing form.

Calves were screaming at me but I yelled back. 2 more. 1 more. 1 more, fail ahh fuck it.

Did standing dumbell curl simply because I could and because I don't want to be in the gym for too long tomorrow.

Chest/Biceps/Abs tomorrow.

Iceiktitan
01-10-09, 2:55 pm
Cardio Warmup: Elliptical (100 Calories)
Stretch

Exercises:

Incline Barbell Press
Smith Machine Decline Press
Incline Dumbell Bench Press
Dumbell Flys
Ez-Bar Preacher Curl
Low Cable Crossovers
Kneeups

Overall Thoughts:

Incline Barbell Press was heavy on the last set today. Wasn't really into the workout yet. But as the day progressed things got easier and easier.

Smith Machine Decline Press was up 4 reps this week with the same rep and weight scheme. Yeah Buddy!

Switched from Incline Machine Press to Incline Dumbell Press because of matienance issues. On these it was 4 seconds down three seconds up. Hard I tell you. Hard.

Weak on the DB flys due to being a monster on the other mass movers. No biggy! Big stretch!

The inner belly of my biceps was on fire here. I smoked these babies.

Beat the reps on low cable crossovers while maintaining good form.

Working on building up my abs so they "pop out". Nothing too easy and nothing too hard.

Iceiktitan
01-10-09, 2:56 pm
.//.

LittleMan55
01-10-09, 3:08 pm
solid as always in here Matt. How are things?

Iceiktitan
01-10-09, 6:51 pm
Things could be better...Things can always get worse...I am not one to lay it all out...But, lifting has been treating me well. Doms are through the roof. This new split is really kicking my ass (in a good way of course). Contest prep offically starts Monday. I am happy with how I look currently. It seems week to week I am finding more cuts although I have not made any modification to my diet or added in any extra cardio...

What's up with you Broc?

solid as always in here Matt. How are things?

Iceiktitan
01-12-09, 7:00 pm
Cardio Warmup: Elliptical (120 Calories)

Exercises:

Wide Grip Rack Chins
T-Bar Rows
Wide Lat Bar Seated Cable Rows
1 Arm Dumbell Row
Narrow Stance Full Deadlifts
2 Legged Machine Hamstring Curl
Standing Calf Press
Donkey Calf Press

Overall Thoughts:

For Wide Grip Rack Chins I used a 2 seconds up 2 seconds down tempo which gave me a really good lat burn better than any other workout before. Staright concentration on working the lats as opposed to just going through the movement.

T-Bar Rows....I switched the rep scheme around this time and did 10.6.6.6 as opposed to 6.6.6.10 and upped the weight on each set. This was a real killer. I went all the way up to 155 lbs. What was the killer about this is that I only used 25 lb plates and smaller allowing for a full range of movement.

Wide Lat Bar Seated Row. I switched the rep scheme around here and it really helped on the last set. I went 13 plates for 12 reps. Each plate is 12.5 I believe. Maybe heavier? I'll get back to that if anyone wants the exact weight used.

A revisit to the old skool One Arm Dumbell Rows. Haven't done these in a long time and man do I miss them. Went 90's for only 4 but no dissapointment because I used a 2 seconds up 2 seconds down tempo which helped me really concentrate on the connection instead of just yanking the weight like a chainsaw.

Smashed my whole body with full narrow stance deadlifts. 265 x 10 with plenty more juice to go. FTW!

I did a 2 second up and 2 second down tempo for the 2nd and 3rd sets for the Hamstring curl machine. Nothing too exciting to report here.

Calves were smoked pretty good as usual. Nothing to failure but pretty damn close.

LittleMan55
01-12-09, 7:18 pm
Things definatley look on in the gym.

Best of luck with prep bro! If you need anything let me know PM. That is for prep (although I have never done one myself I can give support) or life in general.

Iceiktitan
01-13-09, 10:04 pm
Cardio Warmup:Treadmill

Exercises:

Dumbell Military Press
Front Cable Raise with Rope
Seated Dumbell Laterial Raise
Rear Delt Peck Deck
House Style Barbell Shrugs
Close Grip Bench Press
BW + 5lbs Dips
1 Arm Cable Kickback
Ab Work

Overall Thoughts:

I reversed the rep scheme on this one. Instead of 12.10.6.6.10 I did 10.6.6.10.12 . Between this reversal and the 5 lbs added to each set I really smoked the Front Delts and Triceps.

Still pretty stuck with the front cable raises with rope. I really gave the previous exercise an all out effort so it's not surprising that this exercise was a killer. I did more reps than last week and this exercise further smoked my front delts.

Happy with the seated dumbell laterial raises. Plain and simple.

On the last set of the rear delt peck deck machine I did 5 second holds on each rep. What a rear delt fryier!

House Shrugs. What a Pump. Enough said.

Made the bodyweight + 5lb plate dips and 1 arm cable kickbacks look like cake. What a damn day.

Ab Work felt really good. Nice controlled and tight.

CGBP was amazing. My triceps were pumped up for a long time after.

Little Houghton
01-15-09, 7:36 pm
hey man just wondering if the comp you're getting ready for is actually the ONBF show in newark, ohio?

deanna7272
01-15-09, 7:37 pm
Did you get my text earlier? I know we taked about the traveling being out of the picture now, but I just wanted to give you the head's up...

Hope you are doing well and prep is going well...

Iceiktitan
01-16-09, 5:50 am
INBF NATURAL BUCKEYE CLASSIC
Bodybuilding & Figure Championships
Saturday, April 25, 2009
Columbus, Ohio

www.NaturalBuckeyeClassic.com


hey man just wondering if the comp you're getting ready for is actually the ONBF show in newark, ohio?

Iceiktitan
01-16-09, 5:51 am
Thanx D. So far so good. I am hungry a little more than usual but oh well. I am down from 178.7 to 177.8 in a weeks time. Nice and slow weight loss while preserving muscle...

Did you get my text earlier? I know we taked about the traveling being out of the picture now, but I just wanted to give you the head's up...

Hope you are doing well and prep is going well...

Iceiktitan
01-16-09, 11:14 pm
Warmup:Treadmill/120 Calories Burned

Hack Squats
Rest Pause Barbell Squats
Walking Dumbell Lunges
Standing Dumbell Lunges
Double to Single Leg Extensions
Donkey Calf Raises

*Nothing to special about Hack Squats. got the job done.

*For the RPBS I held the squat position at the bottom for 5 whole solid seconds and then exploded up. Holy Quad smoker. I almost passed out.....No pain...No pain

*WDL and SDL were supersetted. I had a better pump here than the RPBS. I had to sit down for a minute or two just because of the blood rush.

*Working with different pause techniques on the Extensions. Example: one set hold the contraction at top for 2 seconds. another set hold the contraction at the top for 5 seconds. Vary random and very intense.

Moved the weight on DCR's. Nothing too exciting.

Iceiktitan
01-16-09, 11:27 pm
Warmup:Treadmill/120 Calories Burned

Incline Dumbell Bench
Barbell Decline Bench
Incline Machine Bench Press
Peck Deck
Ez-Bar Preacher Curl
Low Cable Crossovers
Standing 1 Arm Cable Curl
Weighted Decline Crunch
Post-Workout-Cardio

*Used a weight heavier than noted for the first set and it through me off a bit but I recovered with strong subsequent sets. Stupid mind skip haha.

*Had to use the regular barbell here because someone broke the damn smith machine. How the hell do you do that? Tell me that? Used alot of shoulder power here. No chest connection really. Definetely will think about scrapping this exercise.

*IMBP was strong. Enough said.

*Really strong mind muscle connection on the Peck Deck. Holy chest pump. Only problem was that I could feel my rotator cuff grinding from an old shoulder injury. No Pain thank goodness. I might have to let this one go also if it causes me any problems. I'll play it by ear.

*Good Bicep Pump on the Preacher's. The inner Bicep Belly was screaming!

*Still trying to get a good connection on the LCC's...Persistence is key I suppose.

*Made some big noise in the gym while doing the 1 arm cable curl's. I would not be denied 7 reps. I got it and didn't even fail:)

*Abs are Abs. They're done.

*Post-Workout-Cardio:Stairmaster/175 Calories Burned

Firedrake
01-17-09, 1:33 am
Great looking work! How bad did they stare at you for making "big noise"? I once got thrown out of a gym for making too much noise coming out of the hole on squats.

Iceiktitan
01-17-09, 2:34 pm
I am an alumni at the University Gym I work out at and everyone their doesn't mind anything I do so I'd never get thrown out unless I threw a dumbell against the mirror...As far as noise goes, loud but not too obnoxious..I was only grunting pretty good for the last 3 reps on each arm.

Thanx for stopping by!

Great looking work! How bad did they stare at you for making "big noise"? I once got thrown out of a gym for making too much noise coming out of the hole on squats.

Iceiktitan
01-17-09, 5:51 pm
.//.

Iceiktitan
01-19-09, 8:24 pm
Warmup:Elliptical/Fat Burning Level 5 and Level 7 Used for 5 Minutes each/125 Calories Burned

Post-Workout-Cardio:Stairmaster/Fat Burning Level 10 Used for 15 Minutes/175 Calories Burned

Exercises:

Wide Lat Bar Pulldown
*As many sets needed to complete 40 reps with 10 plates on the machine here. Great Lat Pump. Supplemented because of the Smith Machine Bar being stolen.

Wide Barbell Rows
*Solid Mid and Lowerback connection. Same weight and reps next week. But, the rep scheme will be reverse order.

1 Arm Dumbell Row
*For each set I did a 2 second up 2 second down tempo. Beat my goal last week.

Wide Lat Bar Seated Cable Row
*Moved some heavy weight here while maintaining strict form. 14 plates for a solid 8 reps.

Narrow Stance Rack Pulls
*For each set I did a 3 second up and 3 second down tempo. Try doing 245 with this tempo and not passing out. It made my lower back swole.

Double Legged Hamstring Curl
*First set I did a 3 second up and then 3 second down tempo. 2nd and 4th set were normal tempos. Third set I did a 5 second up 5 second down tempo giving me a hamstring pump from hell.

Standing Calf Machine
*Great calf pump. Enough said.

Donkey Calf Raise
*Hit failure here. Gotta watch for that.

Iceiktitan
01-21-09, 1:14 am
Pre-Workout Cardio: Elliptical/125 Calories Burned

Exercises:

Side Dumbell Laterial Raise
Barbell Military Press
Rear Delt Peck Deck
Front Cable Raise with Rope
Dumbell Shrugs
Close Grip Bench Press
1 Arm Cable Kickbacks
Weighted Decline Crunch

Iceiktitan
01-21-09, 7:52 pm
Cardio:

*Equipment Used-Treadmill
*Total Calories Burned-300
*Inclination Used-3.4%-6.2%
*Duration-26.16 Minutes
*Distance-1.88 Miles
*Speed-3.5-5.5 MPH

Iceiktitan
01-22-09, 7:19 pm
Pre-Workout Cardio: Treadmill/125 Calories Burned

Exercises:

Barbell Squats
* 255 x 8 on the 5th Set. Power baby. Power!

Drop Set Leg Press
*This I like to call The Pump from Hell. 5 plates,4plates,3plates,2plates,1plate x 10 reps nonstop dropsetting. What a Pump!

Double Hamstring Curl
*2 seconds up and down for each set. Great burn here.

Leg Extensions
*Static 3 second hold at the top for each set. Bring out the definition baby!

Standing Calf Machine
*Did a neutral,narrow,wide,narrow foot placing scheme. Blood was flowing pretty good.

Walking Lunges
*Supersetted with Standing Lunges.

Standing Lunges
*Supersetted with Walking Lunges.

Post-Workout: Stretching

Iceiktitan
01-23-09, 5:30 pm
Warmup:Stepper/Fat Burning Level 10/Duration:8:25/100 Calories Burned

Post-Workout-Cardio:Treadmill/Fat Burning Level/5-0%-6.7% Incline/Duration:18:00/Speed:3.0 MPH/150 Calories Burned

Exercises:

Incline Barbell Press
*Started off with 190 x 10 on the 5th set. The Game was on.....

Unsupported V-ups
*2 sets 15 reps to each side. Get that V-Cut like a razor knife....

Incline Machine Bench
*Great Pec Stimulation here even with using 15 plates. 18 is the max total for the machine fyi.

Standing Dumbell Curl
*4 sets 32 reps total and strict form for each. Grow Biceps GROW!

Decline Bench with weight (25 lb plate)
*Building up those ABS.

Dumbell Flys
*Now here's a killer. Only 3 sets used. The kicker....muahahaha.........3 seconds down 2 seconds up on each rep. FTW!

Ez-Bar Preacher Curl
*More reps this week. Still smoking the weight. Biceps peak will be forced to show.

Iceiktitan
01-25-09, 9:01 pm
.//.

Iceiktitan
01-25-09, 9:05 pm
Cardio:

Machine Used-Treadmill
Duration-40:00 Minutes
Distance-2.33 Miles
Total Calories Burned-301.8
Avg. Mph-3.5
Avg. Grade-3.5

Abs:

Dip Style Nonsupported V-ups
2 x 15

Weighted Rope Pulldowns
6p x 2 x 10

Decline Bench Crunch
Bw x 5lb plate x 25
Bw x 25

Iceiktitan
01-26-09, 5:03 pm
88 Days Out: Bloody Shins and N-gorged Wings
----------------------------------------------------------------
Warmup:

Machine Used-Elliptical
Duration-9:33 Minutes
Distance-.87 Miles
Total Calories Burned-125.1
Avg. Strides Per Minute-134

Wide Lat Bar Pulldown:
40 reps x 125lbs x as many sets as needed to complete
27.13

T-Bar Rows
65,95,125,155
10.8.8.8

Narrow Stance Full Deadlifts
165,195,235,265
10.8.8.7

Close Grip Lat Pulldown
40 reps x 125lbs x as many sets as needed to complete
15.12.8.5

Standing Calf Raise(Wide, Narrow,Neutral Stance)
80lbs x 3
20.20.15

Donkey Calf Raise
120 x 1
12
*Failure Set

Hyperextensions
BW x 2
10.10

Machine Hamstring Curl
37.5 x 10
50 x 10
*3 second tempo used

Wide Lat Bar Pulldown and Close Grip Lat Pulldown were used as blowup exercises for the Lats and they did their job well. T-Bar Row and Full Deads strong as usual. My Back will be forced to growth with this punishment. Finished up with some blood ngorged calf pumping and hamstring pain to polish off the legs.

Supplements:

Giant Eagle ABC Multivitamin (1 Tablet)
Osteo Bi-Flex (Joint Support / 2 Tablets)

Macronutrients:
Calories-2531
Fat-55.4
Carbs-297.1
Protein-218.5

Iceiktitan
01-27-09, 6:06 pm
87 Days Out: Shoez n Boulda's
----------------------------------------------------------------
Warmup:

Machine Used-Stepper
Duration-10:45 Minutes
Distance-1.13 Miles
Total Calories Burned-125.3

Post Workout Cardio:

Machine Used-Upright Bike
Duration-18:38
Distance-5.83 Miles
Total Calories Burned-175
Avg. Level-7.6
Avg. Mph-18.3

Close Grip Bench Press
135,155,175,195
12.8.8.10

1 Arm Cable Kickbacks
27,27,27
12.12.7
*2 second static holds at the top of each rep

Barbell Shrugs
135,175,215
10.10.10
*3 second static holds at the top of each rep

Dumbell Military Press/Front Dumbell Raise
40,50,60,70
10.8.8.10

X-Delt Crossover
18,9,9
10.10.10

Side Delt Raise
5,10,15
11.11.11

My triceps were pumped beyond belief after this workout. They are already experiencing some mild lactic acid buildup pain only 3 hours later. Yikes! Pr'd on Dumbell Military Press and made my traps blowup with crazy 3 second static holds at the top. Top notch. Strength don't fail me now.

Supplements:

Giant Eagle ABC Multivitamin (1 Tablet)
Osteo Bi-Flex (Joint Support / 2 Tablets)

Macronutrients:
Calories-2531
Fat-55.4
Carbs-296.1
Protein-217.5

Firedrake
01-27-09, 11:12 pm
GOOD looking work -- I kind of like it when the soreness starts to set in early -- you know you've done the right thing -- you've shocked the muscles and with some proper rest and nutrition there'll be more growth coming along shortly!

Iceiktitan
01-28-09, 2:24 pm
Since I am in contest prep I don't see too much new growth as far as muscles go but ya never know. Being calorie defecient and gaining solid muscle pounds doesn't seem likely. Either way, thanx for the comment bro.

GOOD looking work -- I kind of like it when the soreness starts to set in early -- you know you've done the right thing -- you've shocked the muscles and with some proper rest and nutrition there'll be more growth coming along shortly!

Iceiktitan
01-28-09, 2:24 pm
86 Days Out: Off Day
----------------------------------------------------------------

Supplements:

Giant Eagle ABC Multivitamin (1 Tablet)
Osteo Bi-Flex (Joint Support / 2 Tablets)

Macronutrients:
Calories-3137
Fat-116.5
Carbs-303.9
Protein-241.3

Iceiktitan
01-30-09, 2:25 am
85 Days Out: Definition. Defintion. Defintion. Workin on them Wheelz!
----------------------------------------------------------------
Warmup:

Machine Used-Treadmill
Duration-15 Minutes
Distance-.87 Miles
Total Calories Burned-132

Post Workout Cardio:

Machine Used-Elliptical
Duration-15:26 Minutes
Distance-1.24 Miles
Total Calories Burned-168

Walking Dumbell Lunges
20lb Dumbells x 3
10.10.10

BW Hyperextensions
10.10.10

Donkey Calf Raise
120,140,160,180
12.8.8.10

Hack Squats
30,40,50,60,70
12.10.6.6.10
*Posted weight is what is on each side of the slide.
*For each set a different foot placement was used.

Leg Extensions
3plates,4plates,5plates
10.10.6
*Four second hold at the top of each rep.

It started off with my headphones for my Ipod not working so I thought it would be a miserable day since I would now have to hear everyone's stupid conversations about their boyfriends,girlfriends,dogs,cats, etc...I found the inner strength today and finished strong from beginning to end. That's all to report. HORN!

Supplements:

Giant Eagle ABC Multivitamin (1 Tablet)
Osteo Bi-Flex (Joint Support / 2 Tablets)

Macronutrients:
Calories-3137
Fat-116.5
Carbs-303.9
Protein-241.3

Iceiktitan
01-30-09, 6:42 pm
84 Days Out: Pumptaztik
----------------------------------------------------------------
Warmup:

Machine Used-Stepper
Duration-5 Minutes
Total Calories Burned-41.4

Post Workout Cardio:

Machine Used-Treadmill
Duration-9:12 Minutes
Distance-.53 Miles
Total Calories Burned-83.5

Incline Dumbell Bench Press
60,70,80,90,100
12.10.6.6.5

Decline Bench Crunch
25 lb plate x 2
15.15

Chest Machine Press
125,150,150,162.5
8.8.8.6

Ez-Bar Curl
76.7,86.7,96.7,106.7
10.10.6.4

Unsupported V-ups
2 x 10
*2 second up tempo.

Dumbell Flys
40,45,50
15.15.8

Staright Small Bar Preacher curl
41.7,51.7,61.7,71.7
10.6.6.4
*2 second up tempo.

Noticeable strength differences today. I tried some new timing and I am sure that that and my contest prep diet are affecting me. From now on I will no longer be using a timing system between sets. When I feel ready to lift I lift.

Supplements:

Giant Eagle ABC Multivitamin (1 Tablet)
Osteo Bi-Flex (Joint Support / 2 Tablets)

Macronutrients:
Calories-2461
Fat-60.9
Carbs-307.1
Protein-210.5

bikinipatrol
01-30-09, 10:06 pm
looks good, lookin forward to the next Erie ABC to get a chance to lift w/ you

Iceiktitan
01-31-09, 8:08 pm
Always open to dates and times bro. Just pm me bro.

looks good, lookin forward to the next Erie ABC to get a chance to lift w/ you

Iceiktitan
02-06-09, 6:22 pm
Pecs and Shoez
----------------------------------------------------------------
Warmup:

Machine Used-Treadmill
Total Calories Burned-103.7

Post Workout Cardio:

Machine Used-Treadmill
Total Calories Burned-210.3

Incline Barbell Bench
105,135,165,195
15.12.10.4

Flat Bench Dumbell Fly
35,40,45,50
10.10.10.10

Incline Bench Cable Fly
1p,2p,3p
10.10.10

Pushups to Failure
BW.BW
20.12

Staright Black Bar Skull Crushers
51.7,61.7,71.7
10.10.7

Triceps Pushdown with Lat Bar
4p,5p,6p
15.15.10

Back in the Game.

Supplements:

Giant Eagle ABC Multivitamin (1 Tablet)
Osteo Bi-Flex (Joint Support / 2 Tablets)

Macronutrients:NA
Calories-
Fat-
Carbs-
Protein-

deanna7272
02-06-09, 10:01 pm
Hey Matt.... Love the layout of your journey... Really catches the eye... I'm jealous...lol

Hope things are going well... Been a rough patch, but I am sure you're pulling through... Hope the traveling didn't affect ya too much...

Iceiktitan
02-07-09, 5:03 pm
Dee. You have no clue how much that meant to hear that from you.....I will pull through. I was raised to stand strong and I will do just that.....I couldn't workout or keep track of my macro's from m-fri so a little weight gain occurred...Water retention plays mind games lol..
Hey Matt.... Love the layout of your journey... Really catches the eye... I'm jealous...lol

Hope things are going well... Been a rough patch, but I am sure you're pulling through... Hope the traveling didn't affect ya too much...

Iceiktitan
02-07-09, 5:03 pm
Back and Biceps
----------------------------------------------------------------
Warmup:

Machine Used-Treadmill
Total Calories Burned-97

T-Bar Row
70,100,130,160
10.10.10.10

Full Deadlifts
165,195,225,255,135
12.10.8.6.7
*Last set was dropsetted to 135.

1 Arm Dumbell Row
70,80,90
10.10.7

Wide Lat Bar Seated Row
8p,8p
20.15
*Both sets were to Failure.

Standing Dumbell Curl
30,35,40
10.10.10

Lat Bar Preacher Curl
3p,4p,5p
15.15.12

The Full deadlifts were way too easy today. Either my body was completely rested, I picked too little a weight, and / or I am getting strong as a beast. Strong Lat connection on the seated row. I really concentrated on pulling with the lats and not just my forearms. Insane Bicep Pump on the Lat Bar Preacher Curl. I maintained a pump a full 1/2 hour after the session while I was eating my chicken and rice. This workout was intense. Tomorrow is an off day.

New pics will be taken and put into a youtube video for you all to see my progress. Please critque, if you do, give a reasoning and do not simply just give negative or postive comments. Thanx!

Supplements:

Giant Eagle ABC Multivitamin (1 Tablet)
Osteo Bi-Flex (Joint Support / 2 Tablets)

Macronutrients:Still have to make my meals log. Get back to you later on this one.
Calories-
Fat-
Carbs-
Protein-

Iceiktitan
02-07-09, 5:28 pm
Macronutrients:
Calories-2561
Fat-81.9
Carbs-306.1
Protein-228.5

Iceiktitan
02-09-09, 7:15 pm
Quads/Hamstrings/Calves
----------------------------------------------------------------
Warmup:

Machine Used-Treadmill
Total Calories Burned-174

Post-Workout-Cardio:

Machine Used-Stepper
Total Calories Burned-126

Leg Press
460,550,640,730
12.10.8.6

Leg Extensions
3p,4p,5p,6p
10.10.10.10

Hamstring Curl
2p,3p,4p
10.10.10

BW Hypers
20.20
*Both sets were to Failure.

Standing Calf Raise
4p,4p,4p
10.10.10

Seated Calf Raise
45,70,95
10.10.10

Decent workout. Quads and Hamstrings were screaming. Calves didn't get much of a pump. I am going to go back to my high rep/volume training for those puppies. Without a pump their is no growth ja.

Macronutrients:
Calories-2731
Fat-110.4
Carbs-199.1
Protein-260.5

Iceiktitan
02-09-09, 7:18 pm
Off Day
----------------------------------------------------------------

Supplements:

Giant Eagle ABC Multivitamin (1 Tablet)
Osteo Bi-Flex (Joint Support / 2 Tablets)

Macronutrients:
Calories-2766
Fat-94.15
Carbs-312.6
Protein-231

Iceiktitan
02-10-09, 3:38 pm
Chest/Shoulders
----------------------------------------------------------------
Warmup:

Machine Used-Treadmill
Duration- 10 Minutes
Distance-.50 Miles

Barbell Bench Press
105,135,165,195
15.12.10.8

Incline Dumbell Press
55,65,75,85
10.10.8.3

Pushups
Bw,Bw,Bw
13.13.13

Dips to Failure
Bw,Bw+2.5,Bw+2.5
15.10.8

Flat Cable Flyes
1p,2p,3p
10.10.10

Front Barbell Press
115,135
12.4

House Style Barbell Shrugs
135,135
30,30
*Wide, Narrow, Neutral Grips used

Dumbell Rear Delt Raise
10,15,20
10.10.10

Lack of sleep started to hinder my determination through this workout. Overall, not too shabby. Couple of rest days lined up and then its back to the grind.

Macronutrients:
Calories-2791
Fat-103.4
Carbs-275.1
Protein-230.5

NJC_Manhattan
02-10-09, 3:48 pm
Damn dude, you're putting in work!

LittleMan55
02-10-09, 4:11 pm
Everything is looking great Matt. Getting close now keep hammering! Looking forward to seeing the progress pics.

Iceiktitan
02-11-09, 4:51 pm
Off Day
----------------------------------------------------------------

Supplements:

Giant Eagle ABC Multivitamin (1 Tablet)
Osteo Bi-Flex (Joint Support / 2 Tablets)

Macronutrients:
Calories-2380
Fat-99
Carbs-202
Protein-225

Iceiktitan
02-11-09, 4:53 pm
Thanx bro. I am slowly stalling out on the weight loss thing, but, I am already in the weight class I want to be, now it is all about fine tuning.

Everything is looking great Matt. Getting close now keep hammering! Looking forward to seeing the progress pics.
Thanx bro. Come back anytime.

Damn dude, you're putting in work!

Iceiktitan
02-11-09, 7:08 pm
Question for all of you following my thread....
----------------------------------------------------------------
Since starting my prep my weight loss has come to a staggering hault. I plan on lowering my carbs to 200 per day for the next couple weeks and upping my cardio to 350 calories burned per session 4 times a week to see if I get any results. Currently my carb/fat/pro ratio looks like this: 100F 300C 220-240P. I do 3 days a week of 300 calorie fat burning sessions of cardio. With this being said, I am within my weight class and am not looking for severe weight/fat loss. I am going for an overall look. I am fairly satisfied with how I am looking in the mirror but, I am looking for a way to get in tip top condition. Any comments are greatly appreciated.

Iceiktitan
02-14-09, 4:26 pm
Chest/Triceps/Cardio
----------------------------------------------------------------
Cardio Warmup / Post-Workout Cardio:

Machine Used-Treadmill
Total Calories Burned-370

Staright Bar Skull Crushers
51.7,61.7,71.7
10.10.10

Triceps Pushdown
4p,5p,6p
15.15.15
*Wide,Neutral,Wide Grips used

Incline Bench Cable Flys
1p,2p,3p,4p
15.12.10.8

Incline Dumbell Press
55,65,75,85
10.10.7.6

Flat Dumbell Flys
35,40,45,50
10.10.10.10

Bw Pushups
23,10

Solid Blood Pumping workout. Hit all the Macro's but didn't mark them down to document here. Oh well. On to tomorrow.

Iceiktitan
02-14-09, 4:36 pm
Quads/Biceps/Cardio
----------------------------------------------------------------
Cardio Warmup / Post-Workout Cardio:

Machine Used-Treadmill
Duration-1 hr.
Total Calories Burned-370

Barbell Squats
*135 x 15 Warmup
175,215,255,315,(225 (backoff set)
12.10.8.1.8

Dumbell Lunges
25,25,25,25
10.10.10.10

Ez-Bar Preacher Curl
41.7,51.7,61.7
15.15.7

Standing Dumbell Curl
20,25,30
15.15.12

100 grams of carbs have been dropped bringing the total drop of 200 grams from the beginning of prep. Energy levels are definetely different now that my carbs are lower and my cardio is higher. On a good note I am getting vascular like no other. Almost 7 weeks to go. It's game time.

Iceiktitan
02-14-09, 4:41 pm
Off Day
----------------------------------------------------------------

Supplements:

Giant Eagle ABC Multivitamin (1 Tablet)
Osteo Bi-Flex (Joint Support / 2 Tablets)

Macronutrients:
Calories-2530
Fat-99.5
Carbs-198
Protein-234

Iceiktitan
02-16-09, 6:57 pm
Playing Catch Up: 2 Days Worth: Back/Calves/Cardio/Deadlifts/Chest/Shoulders
----------------------------------------------------------------
Cardio Warmup / Post-Workout Cardio:

Machine Used-Treadmill
Duration-50 Minutes
Total Calories Burned-350

Barbell Row
115,135,155,175
10.10.10.10

Standing Calf Raise
4p,4p,4p
10.10.10

1 Arm Dumbell Row
70,80,90
10.10.10

Donkey Calf Raise
140,180,220
15.15.7

Wide Lat Bar Seated Row
8p,8p,8p
15.15.15

Day 2

Deadlifts
*Warmup-135 x 15
165,195,225,255
12.10.8.12

Incline Bench Cable Flyes
1p,2p,3p,4p
15.15.15.12

Triceps Pushdown
3p,4p,5p,6p
15.15.15.15

BW Pushups
10.10.10.10

Macro's on Point. Workouts getting more vascular as the days pass. Bring it on.

Iceiktitan
02-18-09, 5:06 pm
Biceps/Triceps/Cardio/Hams
----------------------------------------------------------------
Post-Workout Cardio:

Machine Used-Elliptical
Total Calories Burned-400

Ez-Bar Preacher Curl
41.7,51.7,61.7
15.15.15

Triceps Pushdown
5p,6p,7p
15.15.15

Standing Dumbell Curl
25,30,35,40
10.10.10.7

2 Arm Triceps Pushup
70,80,90,100
10.10.10.7

Hamstring Machine Curl
2p,3p,4p
*Each plated set had a small 6.5 black plate added onto it
15.15.11

LittleMan55
02-18-09, 11:24 pm
How many days out are you right now? Things going well? Keep banging...

NJC_Manhattan
02-18-09, 11:27 pm
Biceps/Triceps/Cardio/Hams
----------------------------------------------------------------
Post-Workout Cardio:

Machine Used-Elliptical
Total Calories Burned-400

Ez-Bar Preacher Curl
41.7,51.7,61.7
15.15.15

Triceps Pushdown
5p,6p,7p
15.15.15

Standing Dumbell Curl
25,30,35,40
10.10.10.7

2 Arm Triceps Pushup
70,80,90,100
10.10.10.7

Hamstring Machine Curl
2p,3p,4p
*Each plated set had a small 6.5 black plate added onto it
15.15.11


Good shit man, keep it up

Iceiktitan
02-19-09, 8:07 pm
Thanx bro.

Good shit man, keep it up
9 weeks out. I am starting to get tired and worn down and my recovery isn't nearly as fast being calorie defeceit. But, I am switching my routine to cater my needs and to avoid injury. I have also started using variable rest times. As long as I keep a pump I do another set. If I lose a pump then I rested too long.

I will keep banging away. I never quit unwillingly.

How many days out are you right now? Things going well? Keep banging...

Iceiktitan
02-19-09, 8:10 pm
Chest/Calves/Cardio
----------------------------------------------------------------
Post-Workout Cardio:

Machine Used-Treadmill
Total Calories Burned-370

Flat Bench Cable Flyesl
1p,3p,3p,4p
15.15.15.10

Standing Calf Raise
4p,4p,4p,4p
15.15.15.12

Incline Bench Cable Flyes
1p,3p,3p,4p
15.15.15.12

Donkey Calf Raise
120,140,160,180
10.10.10.7

Iceiktitan
02-20-09, 8:42 pm
Hamstrings/Quads/Back/Cardio
----------------------------------------------------------------
Post-Workout Cardio:

Machine Used-Recumbent Bike
Total Calories Burned-160

Raised Stiff Leg Deadlifts
95,115,135,155
10.10.10.5
(Back gave out before my hamstrings did)

Leg Extensions
3p,4p,5p
20.20.20
(Added an extra warmup set of 2p x 20 here)

Wide Lat Seated Row
9p,8p,9p,8p
15.15.15.12
(2 sets overhand, 2 sets underhand)

Hamstring Curl
2p,3p,3p,4p
15.15.15.10

Wide Lat Bar Pulldown
9p,10p,11p,12p
10.10.10.10
(All sets were overhand grip)

**Important news about my upcoming contest coming soon.**

Iceiktitan
02-23-09, 9:23 pm
Yo. So here's the deal. I just started training for a new career as security officer at Hamot Hospital. What this means to me. I will not have the proper time to devote towards the ending weeks of contest prep. With this in mind, I think it's best to not do this contest and wait until a future date where I have A) more time to prepare B) more income and C) a more stable family/career life. Hope everyone understands and still thinks of me highly.

"Ice"

Iceiktitan
02-23-09, 10:07 pm
Quads/Hams/Calves/Abs

Decline Ab Bench
Bw x 15, Bw x 15

Stiff Leg Deadlifts
75 x 10, 95 x 10, 115 x 10, 135 x 10

Barbell Squats
Warmup (Bar x 15)
135 x 8, 185 x 8, 205 x 8, 225 x 8

Standing Calf Machine
(4sets) x 4p x 15

Leg Extensions
(No designated set count. Reps set at 50 total)
4p x 35, 4p x 15

Iceiktitan
02-24-09, 9:35 pm
Chest/Abs/Cardio

Incline Barbell Bench
95 x 12, 115 x 12, 135 x 12, 155 x 8

Flat Cable Flys
(3sets) x 3p x 15

Supported Leg Raises
Bw x 15, Bw x 15

Flat Dumbell Bench
70's x 8, 80's x 8, 90's x 7, 95's x 5

Cardio:
5 min warmup
15 min fat burning stage
2 min cooldown
Stretching

Iceiktitan
02-25-09, 7:11 pm
Back/Biceps

Wide Grip Seated Cable Row
7p x 15, 8p x 15, 9 p x 15

Standing Dumbell Curl
25 x 15, 30 x 15, 35 x 10

Close Grip Lat Pulldown
7p x 15, 9p x 15, 11p x 12

Staright Black Bar Preacher Curl
51.7 x 10, 61.7 x 10, 71.7 x 4

Full Deadlifts
(Warmup) 115 x 15
175 x 10, 205 x 10, 235 x 10, 265 x 6

bikinipatrol
02-25-09, 8:37 pm
are you going to the Cage this year?

Iceiktitan
02-26-09, 6:43 am
Quite possibly. What's up?
are you going to the Cage this year?

LittleMan55
02-26-09, 8:36 am
Past few work outs have looked great Matt. How is the prep going? You have to be close now...

Iceiktitan
02-26-09, 7:11 pm
Long story short.....I am bulking again.....New career move/not enough cash/not enough time to devote to the last weeks of prep with the career move = me not doing the show. I stayed up late one night thinking. Man, am I trully ready for this? Do I have all the resources? And you know what, I found the answer. It wasn't the one I was expecting but, life is life.

P.S. My workouts are going to be less sets and exercises with a more focus on perfect form feeling every muscle work for that designated day. I mean shit, I made 85 pound dumbells on flat bench feel like 110's with the amount of focus and control I had bro.

Past few work outs have looked great Matt. How is the prep going? You have to be close now...

Iceiktitan
02-26-09, 10:36 pm
Shoulders/Triceps

Barbell Military Press
(Warmup) Bar x 15
125 x 8, 145 x 8, 165 x 7

Rear Delt Machine Flys
65 x 15, 75 x 15, 85 x 15

Standing Side Raises
10 lb db's x 20, 15 lb db's x 20, 15 lb db's x 20
(10 reps were two armed v style/ 10 reps were single arm isolated

Barbell Skull Crushers
75 x 10, 85 x 10, 95 x 13

Tricep Pushdown
5p x 20, 6p x 20, 7p x 8
(Last set dropset to 4p for 6)

Iceiktitan
02-27-09, 6:42 pm
Cardio/Abs/Traps

Cardio

Treadmill (Calorie Burning stage based on 181 pounder at 5.0 mph)
5 min warmup
30 min active

Elliptical ( Calorie Burning stage based on 181 pounder at level 3)
15 min active

Total calories burned- 440

Weighted Decline Ab Crunch
2 sets x Bw + 5lb plate x 15

Legups
2 sets x Bw x 15

Barbell Shrugs
135 x 15 Warmup
185 x 8, 225 x 8, 295 x 8

Iceiktitan
02-28-09, 12:09 pm
Off the 28th-29th. See ya on Monday. P.S. THE BLACKOUT IS COMING!

Iceiktitan
03-02-09, 3:01 pm
Full Deadlifts/Chest

Cardio

Treadmill

For Active (Calorie Burning stage based on 181 pounder at 5.0 mph)
For Warmup (Calorie Burning stage based on 181 pounder at 3.0 mph)
2 min warmup
5 min active

Full Deadlifts
(Warmup-115 x 15)
165 x 8, 195 x 8, 225 x 8, 255 x 8

Pushups
BW of 3 sets x 10 reps

Flat Dumbell Bench
60's x 8, 70's x 8, 80's x 8, 90's x 8

Incline Cable Flys
3p x 15, 3p x 15, 3p x 10

Incline Barbell Bench
95 x 12, 115 x 12, 135 x 12, 155 x 12

Workout Notes:
One thing I have noticed during my last couple of chest workouts is that I am recruiting a hell of a lot more muscle fibers in my pecs when I drop the weight and focus on squeezing hard at the top then when I just try to move big weight. My shoulders and triceps takeover and this is the main reason I feel my pecs are underdeveloped. During any incline movement I stop short of lockout so I can maintain constant tension on the pecs and not let my triceps takeover which occurs when I lockout at the top. I guess even after 7 years of training, you can also learn a thing or two.....Tomorrow...I will dream of tomorrow's workout.....Take care everyone...

deanna7272
03-02-09, 3:14 pm
Hey Matt, haven't been around much, but wanted to stop by and say hello!!! I like how you are noticing things with your workouts... that squeezing makes a difference...

Hope all is well!!!

Iceiktitan
03-03-09, 7:20 pm
I got a new job and am much happier...On the downside I have to miss the cage and expo I think?..Workouts are coming along....Hrmmm I have to passup the contest...Now is not the time for me:(. Anyways. Take care and thanx for stopping in!


Hey Matt, haven't been around much, but wanted to stop by and say hello!!! I like how you are noticing things with your workouts... that squeezing makes a difference...

Hope all is well!!!

Iceiktitan
03-04-09, 9:25 pm
Quads/Calves/Upper and Mid Back/Cardio

Cardio

Treadmill

For Active (Calorie Burning stage based on 183 pounder at 5.1 mph)
For Warmup (Calorie Burning stage based on 183 pounder at 3.0 mph)
2 min warmup
15 min active
2 min cooldown

Leg Press
(Warmup 1pps x 50)
2pps x 8, 3pps x 8, 4pps x 8, 5pps x 8

Wide Grip Lat Pulldown
(Warmup 5p x 30)
9p x 15, 9p x 15, 9p x 15

Standing Calf Raise
5p x 15, 5p x 15, 5p x 15, 5p x 15

Close Grip Lat Pulldown
7p x 15, 9p x 15, 11p x 15

Donkey Calf Raise
45ps x 15, 70ps x 15, 80ps x 11, 90ps x 9

Workout Notes:
HOLY CALF/QUAD/BACK PUMP. I was swolllen all over!

Iceiktitan
03-09-09, 12:29 pm
So here's the deal yo. I haven't been on here much in the past week. With the new job my schedule has been all out of wack. This means no working out, sleeping more than I should and not eating properly.............After some time off which I think will benefit me in the long run it is game time.....Getting my Bulk onnnn..

Current Weight: 184

Iceiktitan
03-09-09, 12:33 pm
Quads/Hamstrings/Abs/Biceps

Decline Ab Bench
2 x 15 x BW
1 x 10 x BW + 10lbs

Barbell Squats
W.U. Bar x 15
140 x 8, 190 x 8, 210 x 8, 230 x 8

Leg Press
1pps x 50, 2pps x 30, 3pps x 20

Staright Bar Silver Preacher Curl
10ps x 10, 15ps x 10, 20ps x 7

Leg Extensions
2 x 5p x 15

Hamstring Curl
2 x 5p x 15,10

Standing DB Curl
25 x 15, 30 x 15, 35 x 13

Iceiktitan
03-10-09, 12:10 pm
Chest/Triceps

BW Pushups ( Getting the blood flowing and joints lubed)
3 sets x BW x 10,15,10

Flat Dumbell Bench
60's x 10, 70's x 10, 80's x 10, 90's x 6

Incline Cable Fly
3 x 3p x 15,15,15

Barbell Skull Crushers
20ps x 10, 25ps x 9, 30ps x 4

Incline Barbell Bench
100 x 10, 120 x 10, 140 x 10, 160 x 10

1 Arm Dumbell Kickback
3 x 5lb Db x 15,15,15

Iceiktitan
03-11-09, 3:42 pm
Abs/Calves/Cardio

Cardio
30 minutes low intensity

Decline Ab Crunch
3 x 10 x BW
1 x 10 x BW+25lb plate

Reverse Negative Crunch
3 x 5 x BW

Standing Calf Raise
4 x 6p x 15,10,10,7

Seated Calf Raise
4 x 45plate x 10

Iceiktitan
03-12-09, 7:16 pm
Shoulders

Machine Seated Press
6p x 15, 8p x 15, 10p 15, 12p x 15

V-Type Side Delts Raise
5 x 12, 10 x 12, 15 x 12, 15 x 12

Barbell Military Press
135 x 8, 145 x 8, 155 x 7, 165 x 4

Rear Delt DB Raise
2 x 15 x 15,15
2 x 10 x 10,10
*Two different styles

Barbell Shrugs
*Warmup with 135 x 30
3 x 225 x 10,10,10
1 x 315 x 7

Iceiktitan
03-14-09, 7:29 pm
Back/Hammies/Cardio

Deadlifts
(Warmup 115 x 15)
135 x 5, 165 x 5, 195 x 5, 225 x 5, 255 x 5, 295 x 5, 315 x 7

Close Grip V Lat Pulldown
5p x 30, 8 x 15, 10 x 13 12 x 7

Hamstring Curl
3p x 25, 4p x 10, 5p x 10, 6p x 7

Wide Grip Lat Bar Seated Row
7p x 15, 8p x 15, 9p x 15

Soccer Game:
1.5 hrs

Iceiktitan
03-16-09, 11:39 am
Chest/Triceps

BW Pushups
20,20

1 Arm DB Kickbacks
3 x 10lb Db x 10,10,10

Dumbell Flys
35 x 12, 40 x 12, 45 x 12, 50 x 12

Barbell Skullcrushers
10ps x 10, 15ps x 10, 20ps x 10, 25ps x 6

Incline Dumbell Press
55 x 10, 65 x 10, 75 x 10, 85 x 6

Pec Deck Flys
Warmup 20lbs x 20 "Squeezing like a mofo"
105 x 10 x 4 sets

Iceiktitan
03-20-09, 1:36 pm
Biceps

Seated Silver Bar Preacher Curl
10ps x 10, 15ps x 10, 20ps x 9

Standing Dumbell Curl
25's x 10, 30's x 10, 35's x 10, 40's x 10

Lat Bar Preacher Curl
(Wide and Neutral Grips Used)
4plts x 15, 6plts x 15, 8plts x 7

Iceiktitan
03-20-09, 1:41 pm
Quads/Calves

Standing Calf Raise
BW x 30
4 sets x 5p's x 15

Leg Press
1pps x 50, 2pps x 30, 3pps x 20

Donkey Calf Press
60ps x 10, 70ps x 10, 80ps x 10, 90ps x 10

Barbell Squats
W.U. Bar x 15
145 x 8, 195 x 8, 215 x 8, 235 x 8

Weighted Dumbell Stairs
Up and down the stairs x 2 is 1 set
Rotation done 3 times
30,40,35 lb dumbells used
Each Up is roughly 40 steps

Weighted Walking
(31.7 lb bar with a 25 plate per side)
2 laps x bar in back squat position, bar in front squat position

Iceiktitan
03-20-09, 1:48 pm
Front Delts/Back

Barbell Military Press
W.U. Bar x 30 / Various grips used
135 x 8, 145 x 8, 155 x 8, 165 x 5

Full Deadlifts
W.U. with 115 x 15
135 x 5, 165 x 5, 195 x 5, 225 x 5, 255 x 5, 285 x 5, 320 x 5

Machined Seated Press
Each set included a 6.5 lb plate attached on top
6p x 15, 8p x 15, 10p x 15, 12p x 13

Wide Lat Pulldown
W.U. 5p x 30
9 x 10, 10 x 10, 11 x 10, 12 x 10

1 Arm Dumbell Row
70 x 10, 70 x 10, 70 x 10
(Placed my hand on the bench for this one and got a really good stretch on the bottom. Next week I'll raise up the bench a couple of inches for an even better stretch

Side Notes: My weight and strength are moving on up......187.....

Iceiktitan
03-23-09, 3:57 pm
Abs/Hamstrings/Side Delts/Rear Delts

Decline Ab Bench
BW x 15, 3 x BW + 25 plate x 10

Barbell Shrugs
Warmup 135 x 30 x Wide/Neutral/Back Grips
3 x 225 x 12 / 315 x 8

Side Machine Raise
2p x 10, 3p x 10, 4p x 10, 5p x 10

Rear Delt Machine Row
4 x 6p x 10 x Three different grips used

Hamstring Curl ( Used an add on plate of 4 lbs as designated as AO)
Warmup 3 plates x 20
3p + AO x 10, 4p x 10, 4p + AO x 10, 5p x 10, 5p + AO x 10, 4p x 15, 4p x 15

Decline Ab Ball Crunch (Used weighted balls 6lb and 10 lb)
3 x 10 x 6lb/10lb/10lb

Iceiktitan
03-23-09, 4:04 pm
Quads/Biceps

Barbell Squats
Warmup Bar x 25 10 slow/10reg/5 slow
Stretch Quads/Hams
145 x 7, 175 x 7, 205 x 7, 235 x 7

Standing Dumbell Curl
Warmup 15's x 20 10 slow/10 reg
30's x 10, 35's x 10, 40's x 8, 45's x 6

Stairs (3 sessions)
Up and down Twice x 3 x 35's for each set
First up down was slow/ Second up down was a slightly faster pace

Leg Extensions (PR for 10 plates x 10)( W=Wide N=Narrow)
W 5p x 10, N 6p x 10, W 7p x 10, N 8p x 10, W 9p x 10, N 10p x 10, (3p x 20 10 wide, 10 narrow)

Seated Silver Bar Preacher Curl
Warmup with Bar x 20 10 slow/10 reg
7.5ps x 8, 12.5ps x 8, 17.5ps x 8, 22.5ps x 7, 25ps x 5)

Iceiktitan
03-24-09, 2:12 pm
Chest/Triceps

Bodyweight Pushups (Getting the Blood Flowing)
1 x 30 10 Slow 10 Fast 10 Slow
1 x 20 10 Slow 10 Fast
Rotator Cuff and Pec Stretching

Dumbell Flys
40's x 10, 45's x 10, 50's x 10, 55's x 10

Pec Deck Flys
Warmup with 55 for 20
105 x 12, 105 x 12, 105 x 12, 105 x 8

Barbell Skull Crushers
Warmup with the Bar 10 Slow 10 Fast 2 Slow
10ps x 8, 15ps x 8, 17.5ps x 6 10ps x 6

Tricep Pushdown
Warmup 4plts x 30 10 Slow 10 Fast 10 Slow
7plts x 8, 8plts x 8, 9plts x 6, 10plts x 3
W N W N

Chest Dips
Bw + 45plt x 7, Bw + 35 plt x 7, Bw + 25plt x 7, Bw x 3

Iceiktitan
03-26-09, 5:48 pm
Abs/Calves/Shrugs

Decline Ab Bench
BW x 4 sets x 10,10,10,10

Ab Pulldown on Triceps Machine
6 plates x 2 sets x 15,15

Coreball Abs
BW x 2 sets x 8,8

Barbell Shrugs
135 x 15 hard contraction at the top/235 x 5/225 x 5 sets x 5,5,5,5,5
First three sets with 225 were strapless. I'm trying to build up grip strength.

Donkey Calf Raise
62.5 x 10, 72.5 x 10, 82.5 x 10, 92.5 x 10

Standing Calf Raise
5 plates x 5 sets x 10,10,10,10,10

Iceiktitan
03-26-09, 6:01 pm
Back/Rear Delts/Side Delts

Side Machine Raise
2p x 10, 3p x 10, 4p x 10, 5p x 10

Rear Delt Machine Row
6p x 15 (3 different grips for a warmup)
(Working sets used two different grips)
7p x 10, 8p x 10, 9p x 10

1 Arm Dumbell Row
3 sets x 70 lb db x 10,10,10

Full Deadlifts
115 x 15 Warmup and Stretch
145 x 5, 185 x 5, 225 z 5, 265 x 5, 305 x 5, 335 x 3

Seated Side Raises (V form and staright up side form used)
10 db's/10 db's/10 db's/10 db's
10 db's/15 db's/20 db's/25 db's
5,5,5,5
5,5,5,7

Iceiktitan
03-27-09, 9:34 pm
Front Delts Power/Hamstrings

Flat Barbell Bench Press
W.U. Bar x 30/Bar + 25ps x 15
135 x 5, 155 x 5, 175 x 5, 195 x 5, 215 x 5

Hamstring Curl
W.U. 3p x 20
3p + a.o./4p/4p + a.o./5p/5p + a.o.
10.10.10.10.10
5 w 5 n

Smith Incline Barbell Bench
W.U. Bar x 20
135 x 8/185 x 8/205 x 8

BW Hypers
Bw + 10plt x 2 sets

Barbell Military Press
135 x 8/135 x 7/ 135 x 5/135 x 6

Lethal_Banana
03-27-09, 9:54 pm
Yum! Gotta love those military presses! Go go go!

Cheers,
LB

Iceiktitan
03-28-09, 10:23 am
Hey bro, thanx for stopping by!

Yum! Gotta love those military presses! Go go go!

Cheers,
LB

Iceiktitan
03-28-09, 2:53 pm
Lats/Steps

Steps (3 cycles)

1. 30 lb db's run
2. Nw high knees up stairs
3. 50 lb db's slow steps

1 Arm Dumbell Row

2 sets-Braced with non rowing hand on top of (2) 35 plates
2 sets-Braced on dumbell rack

70 x 10, 70 x 10, 70 x 10, 70 x 10,

Machine Row ( focusing on a hard contraction)
8p x 10, 9p x 10, 10p x 10, 11p x 10

Machine T-Bar row ( focusing on a hard contraction)
45 x 10, 50 x 10, 55 x 10, 60 x 10

(This workout was about squeezing as hard as I could to get those Lats stimulated. Pumped? No, they were SWOLE!)

Iceiktitan
03-30-09, 6:58 pm
Quads/Biceps

Stairs
Jogged up and down the flight of stairs 4 times to get the blood flowing

Barbell Squats
Warmup (Bar x 30)
150 x 8, 180 x 8, 210 x 8, 240 x 8

Standing DB Curl
Warmup ( 15lb Db's x 25)
30 x 10, 35 x 10, 40 x 10, 45 x 5

Leg Extensions ( Each set included a 6.5 black addon)
5p x 10, 6p x 10, 7p x 10, 8p x 10, 9p x 10, 10p x 7
w,n,w,n,w,n

Seated Silverbar Preacher Curl
Warmup (Bar x 10 hard contractions)
10ps x 5, 15ps x 5, 20ps x 5, 25ps x 5, 27.5ps x 4

Superman Cable Curl
2p x 15, 2p x 15

Iceiktitan
03-31-09, 5:19 pm
Chest/Triceps

Stairs
Jogged up and down the flight of stairs 5 times to get the blood flowing

BW Pushups
25 done off of a flat bench at an angle
25 done the normal flat way on the floor

Triceps Pushdown
Wamup: 4p x 30
7p x 8, 8p x 8, 9p x 8, 10p x 6

Pec Deck Flys
Warmup:55 lbs x 20
105 x 12, 105 x 12, 105 x 12, 105 x 10

Barbell Skullcrushers
Warmup: Bar x 20
7.5ps x 10, 12.5ps x 10, 15ps x 8, 10ps x 8

Dumbell Flys
40 x 12, 45 x 12, 50 x 12, 55 x 9

Chest Dips ss'd with Standing 2 arm Tricep Extension
Bw and 40 lb dumbell used
15 dips to 15 extensions
10 dips to 10 extensions
8 dips to 8 extensions

Iceiktitan
04-01-09, 5:42 pm
Calves/Abs/Shrugs

Ab Crunch on Triceps Machine
6p x 15, 6p x 15, 6p x 15

Decline Bw Bench Crunch
Wide foot 10, Narrow foot 10, Wide foot 10

Coreball
Bw x 8, Bw x 8

Donkey Calf Raise
Warmup: Bw x 30/Stretch
65ps x 10, 75ps x 10, 85ps x 10, 95ps x 10

Barbell Shrugs
Warmup:135 x 45 (15 Behind the back/15 Wide/ 15 Neutral
235 x 5, 225 x 5, 225 x 5, 225 x 7, 235 x 10, 255 x 8, 135 x 5 second hold on bottom/5 second hold on top/5 second hold on bottom
*Working hard on my grip here. As many strapless sets used as possible.

Standing Calf Machine
*Used a 6.5 lb addon on top of regular weight
5p x 10, 5p x 10, 5p x 10, 5p x 10

Laps on the track
*14 laps=Mile
Weighted Laps total:5
Weight used on my back: Silver Bar 31.7 lbs and a 35 plate per side.

Big C
04-01-09, 7:09 pm
Workouts are looking very solid bro...the orange about blinded me though lol! Strength seems to be increasing that cant be a bad thing...you going to Barbenders ABC again?

I probably will be there!

Iceiktitan
04-01-09, 7:38 pm
I'm going to Barbender's. I don't know how late I'll stay though. I need to go see my daughter in Pittsburgh that weekend...But I will be their early haha...So if you go we need to bullshit for a bit....And also, my strength is increasing because I'm bulking and not prepping for a damn contest anymore...190 and increasing FTW!

Workouts are looking very solid bro...the orange about blinded me though lol! Strength seems to be increasing that cant be a bad thing...you going to Barbenders ABC again?

I probably will be there!

Iceiktitan
04-02-09, 6:45 pm
Front/Side/Rear Delts

Flat Bench Barbell Press (Powerlifting Style)
Warmup
*Bar x 30
*Bar + 25 x 15
*Rotator Cuff Exercises
140 x 5, 160 x 5, 180 x 5, 200 x 5, 220 x 5

Side Machine Raise
3p x 10, 4p x 10, 5p x 10, 6p x 10

1 Arm Dumbell Row
75 x 10, 75 x 10, 75 x 10, 75 x 8

Seated/Standing Side Raises
3 sets x 10 for each for a total of a possible 20 reps per set
Seated-10,10,10 x 10,10,10
Standing-15,20,25 x 10,10,7 (2 forced)

Rear Delt Machine Row
9p x 10, 10p x 10, 11p x 10,12p x 7

Big C
04-02-09, 9:30 pm
Solid workout bro....things are lookin real good. Yeah we will def bullshit for a bit before or after training. Glad you are making it that last session was insane I had a great time.

Iceiktitan
04-06-09, 8:52 pm
Lats + Quads

Machine T-Bar Row
45 x 15, 50 x 15, 55 x 10, 60 x 10

Barbell Squats (Perfect Form)
Warmup-Bar x 30/Stretching
150 x 7, 180 x 7, 210 x 7, 240 x 7

Neutral Seated Row
7p x 10, 7p x 10, 7p x 10, 7p x 10

Front Squats (Perfect Form)
95 x 10, 100 x 8, 105 x 5

Iceiktitan
04-06-09, 8:56 pm
Arms

Standing DB Curl
Warmup-15's x 30
30 x 10, 35 x 10, 40 x 10, 45 x 7

Incline Barbell Bench
105 x 10, 125 x 10, 145 x 10, 165 x 9

Tricep Extensions
15 x 15, 15 x 15, 15 x 15

Superman Curl
3p x 15, 3p x 15

Tricep Pushdown
6p x 15, 7p x 8

Seated Silver Bar Preacher Curl
50 x 5, 60 x 5, 70 x 5, 80 x 5, 90 x 2 (Failure)

Iceiktitan
04-07-09, 6:55 pm
Quads/Hamstrings

Barbell Squats (Deload is needed. Nearing Failure)
Warmup-Bar x 30/Stretching of Hamstrings
155 x 8, 185 x 8, 215 x 8, 245 x 6

Stiff Leg Deadlifts
80 x 10, 100 x 10, 120 x 10, 140 x 5 (Back Pump. Couldn't feel the hammies working anymore so a definete deload is needed)

Hamstring Machine Curl (All sets except the dropset included a add on plate)
3p x 8, 4p x 8, 5p x 8, 6p x 8, 3p x 5 (Hard negative and positive contractions)

Front Squats
95 x 10, 100 x 10, 105 x 10
*Solid Strict form used. Getting the Quads to burn hard here.

News: Looking forward to doing a regional or state wide Bench Press Powerlifting Meet. I want to head in a different direction because frankly I was burned out.

Other Notes: Stretching of Quads and Hamstrings after workout followed by a protein shake and an apple.

mritter3
04-07-09, 7:02 pm
hey man your workouts look solid, def. gonna be checking this journey out, keep up the great training man.

Iceiktitan
04-07-09, 8:44 pm
Hey thanx bro. I'll definetely try to check yours out too. It's only fair if you're taking the the time to drop in. Now train and EAT like it is your last meal!

hey man your workouts look solid, def. gonna be checking this journey out, keep up the great training man.

Iceiktitan
04-08-09, 6:33 pm
Calves/Pecs

Donkey Calf Press
67.5ps x 10, 77.5ps x 10, 87.5ps x 10, 97.5ps x 10

BW Chest Dips 10,10,7
SS
BW Pushups 10,10,7

Leg Press Calf Press
90 plus sled x 15,15,15

Dumbell Flys 40,45,50,55 x 12,12,10,7
SS
BW Pushups 12,12,10,7

Standing Calf Press
6p x 10, 5p x 10, 4p x 10

Notes: Supersetted chest exercises was a killer. My pecs were fully pumped throughout the workout even when I was doing calves. Speaking of calves, it felt like a knife was piercing through them. So much blood so much pain. I love it...

Lethal_Banana
04-08-09, 6:50 pm
That's a nice workout man, especially with those dips! Brutality defined!

Cheers,
LB

Iceiktitan
04-09-09, 7:19 pm
Back

Old School T-Bar Rows (Hard Squeezing at the top)
Warmup: 25lbs x 15
50 x 10, 75 x 10, 100 x 10, 125 x 8

Neutral and Narrow Grip Seated Rows (Hard squeezing at the full pull position)
7p x 10, 7p x 10, 7p x 10, 7p x 10

1 Arm Dumbell Rows
75's x 10, 75's x 10, 75's x 10, 75's x 10

Notes: Only 12 sets but it was a massacre. Looking forward to the Doms tomorrow. I was looking to hit quads and hams again tomorrow but I may have a 3 day off period. No need to overtrain.

Iceiktitan
04-10-09, 6:30 pm
Front and Side Delts/Quads/Biceps

Flat Barbell Bench Powerlifting Style
Warmup: Bar x 30/95 x 10
145 x 5, 165 x 5, 185 x 5, 205 x 5, 225 x 5

Front Squats
95 x 10, 100 x 10, 105 x 10, 110 x 10
(SS)
V Side Raise
15's x 10, 20's x 10, 25's x 7

Superman Bicep Curl
4p x 15, 4p x 10

Notes: Really enjoyed the powerlifting style bench. My bench has steadily gone up the last 3 weeks so good things are yet to come. Slowly but surely I'll get my goal!

Iceiktitan
04-13-09, 6:55 pm
Front Delts/Side Delts/Rear Delts/Triceps/Pecs

Flat Barbell Bench Powerlifting Style (This makes me superpumped because my bench has never gone up this steadily before!)
Warmup: Bar x 30/95 x 10
150 x 5, 170 x 5, 190 x 5, 210 x 5, 230 x 5

V Side Raise
15's x 10, 20's x 10, 25's x 10
SS (Crazy wrist and tricep pump from the extensions)
1 Arm Dumbell Tricep Extensions
20's x 15, 20's x 15, 20's x 15

1 Arm Dumbell Row
80's x 8, 80's x 8, 80's x 8, 80's x 8
SS
BW Pushups
8,8,8,8

Dumbell Flys
40's x 12, 45's x 12, 50's x 12, 55's x 9

Flat Barbell Bench Powerlifting Style Stop and Go's (2 second stop on chest)
135 x 10

Notes: Really enjoyed the powerlifting style bench yet again. Supersetted made my time in the gym efficient as well as focused. Every muscle felt in unison. Time to eat some grub!

Big C
04-13-09, 7:20 pm
Everything lookin solid to me bro......you are puttin in some hard work no doubt about it. See you in just a couple weeks big man!

Iceiktitan
04-14-09, 4:11 pm
Quads/Hamstrings

Barbell Squats ( Supposed to do a deload but I felt strong so fuck it)
Warmup: Bar x 30
155 x 8, 185 x 8, 215 x 8, 245 x 10

Hamstring Curl
Set 1 2p x 7, 2p add on x 7, 3p x 7
Set 2 4p x 7, 5p x 5
Set 3 6p x 7

Front Squats
100 x 10, 105 x 10, 110 x 10, 115 x 10

Stiff Leg Deadlifts ( My Hammies were shaking like mad)
95 x 8, 100 x 8, 105 x 5, 110 x 5

Iceiktitan
04-15-09, 7:25 pm
Biceps/Triceps

Seated Staright Bar Curl
40 x 10, 50 x 10, 60 x 10, 70 x 10 to dropset 60 x 5, 50 x 5, 40 x 5, bar x 5

Incline Barbell Bench (With ease)
105 x 10, 125 x 10, 145 x 10, 165 x 10

Seated Hammer Curl
25's x 10, 30's x 10, 35's x 8, 40's x 5

Tricep Pushdown
6p x 15, 7p x 15

SS

BW Dips
10,10

Arm Curl Machine
4p x 15, 4p x 10

Iceiktitan
04-16-09, 6:43 pm
Calves/Pushups/Traps

Calf Press on Leg Press
90 x 15, 140 x 15, 210 x 15

SS

BW Pushups
15,15,15

Barbell Shrugs ( Nice slow 2 second hold at top)
Warmup: 135 x 15
225 x 15,15,10

Donkey Calf Raise
140 x 10, 160 x 10, 180 x 10, 200 x 10

SS

BW Pushups
10,10,10,10

Seated Dumbell Shrugs
50's x 15, 50's x 15, 50's x 15

Iceiktitan
04-17-09, 8:03 pm
Rear and Side Delts/Lats

1 Arm Dumbell Row
80 x 10,10,10,10

SS

V-Side Delt Raise
15's, 20's, 25's x 10,10,10

Standing T-Bar Row
45,50,55,60 x 15,15,15,10

SS

Pullups (3 grips used)
4,4,3

Rear Delt Machine
9,10,11 dropset to 11,10,9 at different grips x 10,10,10 9,5,3

Iceiktitan
04-18-09, 6:42 pm
Big Back/Light Quads/Light Biceps/Light Triceps/Light Pecs

Full Deadlifts
Warmup: 135 x 10
225 x 10,10,10

SS

Leg Press
Warmup: 2 plates x 25
4 plates per side x 10,10,10

Superman Curl
3ps x 15,15

SS

Triceps Pushdown ( With add on 6.5 lb plate)
6p x 15, 7p x 5

BW Pushups
15,15,15

SS

Dumbell Flys
30,35,40 x 8,8,8

Preacher Curl (Squeezing hard at top. Neutral and Narrow Grips used)
2.5 ps, 5ps, 7.5ps x 15,10,10

Iceiktitan
04-20-09, 3:46 pm
Heavy Arms

Seated Staright Bar Curl Bar
50 x 8, 60 x 8, 70 x 8, 80 x 8

Incline Barbell Bench
115 x 8, 135 x 8, 155 x 8, 175 x 8

Standing Barbell Curl
55 x 8, 65 x 8, 75 x 8, 95 x 8

Standing Hammer Curl
30's x 8, 35's x 8, 40's x 8, 45's x 4

Notes: I'm like a super mario brother. Power on up with Mushrooms.

NJC_Manhattan
04-20-09, 4:01 pm
Damn man. These lifts are out of control. How's the pump after these past few?

Iceiktitan
04-20-09, 4:49 pm
Pumps are refuckingdiculous.

Iceiktitan
04-20-09, 6:41 pm
Quads/Hammies

Hack Squats
1 pie per side x 8, 2pps x 8, 3pps x 5

Hamstring Machine Curl (Squeeze hard at top)
2p x 15, 3p x 15, 4p x 15

Front Squats
105 x 10, 110 x 10, 115 x 10,120 x 10

Smith Machine Squats
225 x 8, 205 x 8, 185 x 8

Iceiktitan
04-22-09, 7:58 pm
Calves/Abs/Traps

Dumbell Shrugs
(50's x 15 for Warmup)
80's x 15,15,15

SS

Calf Press on Leg Press
90 x 15, 150 x 15, 220 x 15

Bodyweight Kneeupps
15,15,15

Donkey Calf Press
72.5 x 10, 82.5 x 10, 92.5 x 10, 102.5 x 10

SS

Barbell Shrugs
225 x 15,15,15,20

Notes: After this workout I wanted to keel over and sleep. Never again will I workout after nightshift. Not a bad workout I might add though.

Big C
04-22-09, 8:50 pm
Way to battle bro. That sounds rough especially after that kind of shift!

See you Saturday man....

Iceiktitan
04-22-09, 9:08 pm
You know it bro. Let's tear that place apart!

Way to battle bro. That sounds rough especially after that kind of shift!

See you Saturday man....

Firedrake
04-22-09, 10:59 pm
Nice work: Now you've got me jonesing for the DB shrugs I have scheduled for Friday!

Iceiktitan
04-23-09, 8:54 pm
Seated males them all the much harder because you have to focus hard to get a good shrug. None of that Standing bouncing stuff. Rip it up bro.

Nice work: Now you've got me jonesing for the DB shrugs I have scheduled for Friday!

Iceiktitan
05-05-09, 5:39 pm
Push Push Push!!!

Flat Barbell Bench Press
Warmup: bar x 10, 95 x 10
160 x 5, 180 x 5, 200 x 5, 220 x 5, 240 x 5

Barbell Curl
60 x 8, 70 x 8, 80 x 8, 90 x 8

Incline Bench Press (Non-lockout)
120 x 8, 140 x 8, 160 x 8, 180 x 8

Hammer DB Curl
30 x 10, 35 x 10, 40 x 8, 45 x 6

SS

Skull Crushers
41.7 x 10, 56.7 x 10, 71.7 x 10, 81.7 x 10

Notes: Really hard workout but nothing was to failure so that's a major accomplishment. I am playing with my routine for now because I have some new goals in mind. My Flat bench max goal is 335 by labor for Barbender's pump and run. As far as anything else goes, I want bigger calves, more defined hamstrings, and a sharper bicep peak. If anything looks wakcy in here it's because I am going into the realm of the unknown. I need a revamp of my routine because it will only help me in the long run....

Iceiktitan
05-11-09, 5:13 pm
Before I post my workout I'd like to share a few things with the followers of my journal. I thank you much for following along in my journey and am sorry I have not been posting lately. I was on a trip in Florida for over a week and decided to take some downtime from lifting and the internet in general. I came back with fury but suddenly got bit in the ass with a stomach bug so I had to let lifting go aside while I tried to recuperate. With all that being said, I'm back in the game and LET'S GET IT ON!

Iceiktitan
05-11-09, 5:19 pm
Brutal Strength and Pump

Flat Barbell Bench Press ( Moving on up)
Warmup: bar x 10, 105 x 10
165 x 5, 185 x 5, 205 x 5, 225 x 5, 245 x 5

Heavy Barbell Curl
65 x 8, 75 x 8, 85 x 8, 95 x 8

Incline Bench Press (Non-lockout)
125 x 8, 145 x 8, 165 x 8, 185 x 5 (then 1 lockout)

Pump Barbell Curl (Holy Forearm Pump)
55 x 12, 60 x 12, 65 x 6

Slow Dumbell Curl (Only one set here, just wanted to get a different angle hit before I hit complete exhausation)
40's x 6


Notes: My Bench is still going up slow and steady even with the time off. Labor day Pump and Run with Paul "Barbender" Vargo looks looks like a good place to get my feet wet in the powerlifting world. Great workout that took under an hour. I'm BACK!

Firedrake
05-11-09, 7:47 pm
Glad to hear it! Keep pushin'!

Iceiktitan
05-12-09, 4:11 pm
Pull Pull Pull

Calf Presses on Leg Press
190 x 25, 220 x 25, 250 x 25, 280 x 12

1 Arm Dumbell Row
85's x 8.8.8.8

SS

Wide Grip Lat Pulldown
9p,10p,11p,10p x 10.10.8.8

Seated Shrugs
85's x 15.12.10

Notes: Short and sweet. Get those calves and lats swole!

Iceiktitan
05-15-09, 1:36 pm
Lactic Acid Training

Leg Extensions
Warmup: 2p x 30 with three different foot placements
5p x 20, 6p x 20, 7p x 10
Wide with back on pad/Nuetral with back on pad/Wide with back off pad
(Hard squeezes for all reps and sets especially with the back off the pad)

Barbell Row
95 x 10, 105 x 10, 115 x 10, 125 x 10
(Wide and neutral grips used)

ss

Standing Military Press
115 x 10, 135 x 8
(Wide grip used)

Hamstring Machine Curl
2p x 20, 4p x 20, 3p x 15
(Hard squeezing at the top. My Hammies were screaming after 12 reps but I kept pushing through. Good pain is growth!)

Front V-Delt Raise
10 lb dumbells x 15,15,15

ss

Standing Smith Wide Military Press
105 x 10, 85 x 10
(Really felt the whole back working on these. May start using this machine to get a harder contraction next week.)

Iceiktitan
05-15-09, 4:34 pm
Hell in a Cell

Light Barbell Squats
Warmup: Bar x 15, 95 x 15
160 x 8, 185 x 8, 210 x 8, 225 x 10

Dumbell Flys
40 x 12, 45 x 12, 50 x 12

Heavy Barbell Curl
70 x 8, 80 x 8, 90 x 8, 100 x 6

Skull Crushers
50 x 10, 60 x 10, 70 x 10, 80 x 10

Incline Smith Bench
Warmup: Bar x as many as needed to get the sweet spot for the pecs.
105 x 8, 125 x 8, 145 x 8, 165 x 9
After the 9 on 165 dropset to 145 x 7, 125 x 6, 105 x 7 x Bar x 35. Holy Pump!

Notes: Adjustments will definetely be made for the Legs. Lactic Acid training and a light day are simply too much it seems. So time to switch it up. Everything else this week felt really strong.

Iceiktitan
05-22-09, 4:05 pm
So here's the deal. I have taken off from lifting because of familial/personal issues that are occurring. During this time I went to the doctor's for a slight pain in my groin area. It turns out that I have an ingual hernia (correct me if that is spelled wrong). So what does this mean for me? No squats/deadlifts and surgery sometime in the near future if possible.

Sorry I haven't been as loyal to my journal as I would have liked but as the saying goes, take care of your problems before they take over you.

Iceiktitan
05-22-09, 6:01 pm
Warmup
*Standing bodyweight presses for as many repetitions as needed. Ankle Rolls. Standing Calf contractions.

Seated Calf Press
50 x 10, 50 x 10, 50 x 10
-Strong hard contractions for all sets and reps. I will stick to the same weight the next time I do calves but up the volume.

Standing Calf Press Machine Plate Loaded
6 plates x 10, 5 plates x 10, 4 plates x 10
-Strong hard contractions for all sets and reps. I will stick to the same weight the next time I do calves but up the volume.

Donkey Calf Press
45/70 x 5/10, 45/55 x 5/10, 45/50 x 4/7
-Higher weight used first and then direct dropset to lower weight looking to get between a 10-15 range on each set.
-Calves were firing hard at this point and were becoming fatigued.

(Strong workout after a layoff. It's time to get back to the basics.)

Peace,
Ice

Iceiktitan
05-25-09, 4:59 pm
23/24th off

25th-Outside Biceps workout with a curl bar attached with 50 lbs

It went a little something like this.

-rest periods were 45seconds to 1 minute

Wide-15 Narrow-12 Wide-10 Narrow-8 Wide-6 Narrow-4 Wide-2

Giant Dropset

Narrow seated preachers-15 to Standing Narrow grip 5 to Standing Wide Grip 7

holy Pump! Short yet effective.

Iceiktitan
05-26-09, 5:07 pm
26th- Horseshoes

Incline Barbell Bench
-Warmup included 20-30 reps with the bar,stretching, and contracting the triceps hard
125 x 8, 145 x 8, 165 x 8, 185 x 8
(Simply put, I crushed this exercise today)

2 Arm Dumbell Pressups 50's x 10, 60's x 10, 70's x 10, 80's x 10
ss
1 Arm Dumbell Extensions 10 x 6, 15 x 6, 20 x 6, 25 x 6

Triceps Pushdown 4,5,6,7 plates x 12,12,6,9
*For each set I used a different attachment. Talk about muscle confusion. The order of attachments are as follows

Wide Lat Bar with Wide Grip
Reverse Horseshoe handle
Rope
Ez Bar Narrow Grip

Big C
05-26-09, 6:03 pm
Everything looking solid in here Matt......I expect a lot from you bro! Hope your summer is going smooth so far. See you at a session sometime soon bro.

Iceiktitan
05-27-09, 5:51 pm
That means a lot from a guy I greatly respect and look up to. Summer training is going smoothly. I have switched up things a bit and am loving the results. The job hunt is still in the works but other than that shitz good as can be. Ooo and as far as ABC's go I heard theirs one coming to the shop sometime soon......

Everything looking solid in here Matt......I expect a lot from you bro! Hope your summer is going smooth so far. See you at a session sometime soon bro.

Iceiktitan
05-27-09, 5:56 pm
27th-Calves
Warmup
*Standing bodyweight presses for as many repetitions as needed. Ankle Rolls. Standing Calf contractions.

Seated Calf Press
50 x 12, 50 x 12, 50 x 12
-Strong hard contractions for each set except the last. My right calf was misfiring so I dropped the weight and did single calf contractions and vwalla. I need more sodium to fix that issue.

Donkey Calf Press
30/50 , 25/45 , 25/35
-Higher weight used first and then direct dropset to lower weight looking to get between a 15-20 range on each set.
6/14/ 7/12 7/12

Standing Calf Press Machine Plate Loaded
6 plates x 8, 5 plates x 8, 4 plates x 8
-Strong hard contractions for all sets and reps. My calves were ready to call it quits at this point but I pushed through for every last rep.

(Several comments today from fellow gymgoers about my calve veins. Dude that's sick bro. I laughed, "yeah, now go bust your ass and get big bro. this is how we animals we do the damn thang".)

Peace,
Ice

Iceiktitan
05-31-09, 7:05 pm
28th-Quads

Cybex Leg Press Machine
*Each plate is 20 lbs
Warmup- 4 Plates x 30 reps with 3 different foot positions
- Quad Contractions
9p x 15, 8p x 15, 7p x 15

Leg Extensions
*2 second hard contractions at top. The pump made me quit not my mental state muahaha.
4p x 12, 4p + 6.5 black plate x 12, 4p + 6.5 black plate x 9

Smith 1 Legged Lunges with a flat bench behind for the unused leg
*Bar x as many as needed to get the groove
Bar x 12, Bar +2.5 x 10, Bar + 5 x 12

Stairmaster
5 Minutes on Fat Burning Level

Cooldown

Iceiktitan
05-31-09, 7:08 pm
29th- Shoulders/Chest

Flat Dumbell Bench Press
Warmup- 55's x 10
-Arm circles and stretch

75's x 5, 85's x 5, 95's x 5, 105's x 5

Incline Smith Machine
65 x 15, 85 x 15, 105 x 20

SS

Dumbell Flys
30's x 8, 35's x 8, 35's x 5

Machine Shoulder Press
8p x 12, 10p x 20

SS

Cable Crossovers
4p x 12, 4p x 8

Notes: Crazy supersetting here made my chest explode.

Iceiktitan
05-31-09, 7:11 pm
May 30th/May 31st- Recovery Days

Notes: Training has been really solid lately. I am likeing the new switch and feel like my body is handling it well. No overtraining. I am eating like a man on a mission who won't be stopped. Stand clear, more big shit is ready to be moved for this animal.

Iceiktitan
06-01-09, 3:53 pm
June 1st- Back/Traps

1 Arm Dumbell Row
Warmup-20 x 10
85 x 10, 80 x 10, 75 x 10

V Handle Incline Lat Pulldown like Kai Green
4 plate x 12 ( Getting the weight setting down) 8p x 12, 8p x 12

Smith Shrugs
105 x 15, 125 x 15, 145 x 15

SS

Dumbell Shrugs
50's x 8, 55's x 8, 55's x 8

Seated Row Machine
6p x 3 sets x 7,7,7

Iceiktitan
06-02-09, 5:09 pm
June 2nd- Triceps/Calves

Incline Barbell Bench
Warmup- Bar x 25/Stretch
125 x 10, 145 x 10, 165 x 10, 185 x 8

Seated Calf Press
25 x 8, 25 x 8, 25 x 8
*Hard contractions on all

Incline Smith Bench
65 x 20, 85 x 20, 105 x 20

SS

2 Arm Tricep Extension
40 x 6, 50 x 6, 60 x 6, 70 x 6

Leg Press Calf Press
90 x 12, 120 x 12, 150 x 12, 180 x 12, to a fail set of 50 x 20
*Doesn't include the sled.

Iceiktitan
06-04-09, 6:27 pm
June 3rd-4th. Recovery.

Iceiktitan
06-05-09, 5:12 pm
June 5th-Hammies/Quads/Shoulders/Pecs

Cybex Leg Machine Hammie Style
3 sets 7 plates x 20,20,20 Easy as pie

Flat Barbell Bench
*Warmup
-Bar x 20, 95 x 10
170, 190, 210, 230, 250 x 5,5,5,5,5 Moving on up bitches!

Hack Squat Hammie Style
3 sets x 12 x 180 for bodyweight only

Dumbell Flys
30's, 35's, 40's x 8,8,8 Hard contractions here

SS

Incline Smith Bench
75, 95, 115 x 15,15,12 Last set was 2 shy of failure. Strong pump from hell.

Leg Extensions
4p, 4p + 6.5, 4p + 6.5 x 10,10,10 Hard Contractions for 2 seconds on top. Easy as knife through warm butter.

Stairmaster
*Nothing fancy. 7 Minutes on the fat burning level.

*Things are falling into place. Workouts,eating,sleep is on par. Time to move some weight!

Firedrake
06-05-09, 5:56 pm
Get it done, son! You're putting in the work -- now GROW!

Iceiktitan
06-05-09, 6:25 pm
Thanx for the support bro. I am eating as much as I can handle and then some. Time to go to the store again.
Get it done, son! You're putting in the work -- now GROW!

Iceiktitan
06-08-09, 2:13 pm
6/08/2009: Biceps

Warmup
*Arm circles, Hard contractions with BW, One warmup set with 15's for as many reps as needed for a pump

Barbell Curl
3 sets 80 x 8

Ez-Bar Curl
3 sets 40 x 12

Dumbell Preacher Curl
2 sets 25 x 8

Seated Dumbell Curl
2 sets 25's x 10

Workout Summary: I concentrated on contracting hard on every rep at the top making all of them count.

Iceiktitan
06-09-09, 4:16 pm
Matters before the workout:
*Only highest weight used will be posted for each exercise.
*Sleep disturbances throughout the night do to my feline friend at home. Kinda tired going into the workout.

6/09/2009: Quads and Hamstrings with a Big stress on Hammies

Warmup
*135 under the bar on Squats x 15/Static Stretching

Barbell Squats
3 sets x 135 x 15,15,15 (Quad Burn to the Max. Had a little trouble breathing due to the lack of cardio conditioning my lungs lol. Great Squats all in all.)

Leg Press with Heels real close to the Edge of the top of the sled
3 sets x 90 lbs plus sled,100lbs plus sled, 110 lbs plus sled x 15,15,15 (Kept my hands on my hammies at all times to ensure they were firing away. I was very pleased with the hamstring burn on this one.)

Hack Squat with Heels close to the edge with a wide stance
2 sets x 185 x 10,10 (Strong MMC here.)

Leg Extensions
1 set x 3 plates x 10 reps/then a 10 sec hold at top then 7 reps then 7 second hold at top

Hamstring curl
1 set x 3 plates x 10 reps with hard contractions at top then 10 free flowing then 10 more hard contractions at top

Notes: I hobbled to my car afterwards. What a day!

Iceiktitan
06-11-09, 1:42 pm
6/10/2009: Recovery Day

Iceiktitan
06-11-09, 1:49 pm
6/11/2009: Shoulders/Triceps/Traps

Flat Barbell Bench Powerlifting Style
Warmup: Bar x 10 reps regular style/10 reps powerlifting style, 95 x 10 powerlifting style reps
175 x 3, 195 x 3, 215 x 3, 235 x 3, 255 x 5

Incline Smith Bench
75 x 20, 95 x 20, 115 x 20 (mmmm pre exhausting shoulders after a big bench. Yummy.)

Incline Dumbell Bench
50's x 10, 55's x 10, 60's x 10 (Hard concentration on getting a good pec contraction at each rep)

Front Smith Machine Raises
15 x 10, 20 x 10

SS

Side Rasies

10's x 10, 10's x 10

Barbell Shrugs
135 x 7 reps x 2 sets
*For each rep their was a 5 second squeeze at the top. holy Trap Pump!

Iceiktitan
06-12-09, 10:27 pm
6/12/13//2009: Recovery Days

Iceiktitan
06-15-09, 12:35 pm
6/14/2009: Recovery Day

Iceiktitan
06-15-09, 12:44 pm
6/15/2009: Back and Bi's

V-Reverse Lat Pulldown Kai Green Style
*Plate Loaded
7 plates x 3 sets x 8,8,8
-Already getting a Lat Pump. Pre-workout carbs were starting to kick in.

Smith Barbell Row
1 x 25 pps , 1 x 35 pps, 1 x 45 pps x 3 sets x 15,15,15
-Squeeze as hard as I could on these and for once I felt a back pump. I was looking wider in the mirror already.

Old Skool T-Bar Row
*Nothing fancy just old skool rowing in the corner. Hard contractions on all reps. No bullshit here.
Total Poundage-35,55,75,85 x 4 sets x 12,12,12,12

Wide Grip Lat Pulldown
*Wanna get Lats? Pull Pull Pull!
-Plate Loaded
10 plates, 9 plates x 2 sets x 12,12

Seated Dumbell Curl
20's, 25's, 30's x 3 sets x 12,10,7

Preacher Dumbell Curl
15's, 20's x 2 sets x 15,10

Iceiktitan
06-17-09, 8:21 pm
6/16/17/2009: Off due to work
I've been getting a whole lot of hours lately and working longer than usual so I can't hit the gym before it closes. This sucks because I love hitting the weights but money is of the essence at the moment. In case anyone was wondering I work on an overnight team merchandising freight so I am definetely getting a general workout during my shift. As soon as I can get in the gym again it's full throttle.

Big C
06-17-09, 10:31 pm
Everything looking solid man as I glanced over your past few workouts......hope your summer is going good so far, you are definately putting that weight on ...don't stop bro!!! Keep it going.

Iceiktitan
06-19-09, 11:41 am
6/18/2009: Off due to work

Iceiktitan
06-19-09, 11:53 am
6/19/2009: Full Body Workout Minus Calves

*Strategy on this one. Hit it hard and keep the intensity through the roof.

Incline Barbell Bench

*Warmup: Bar x 20-25/Arm Circles/Chest Stretch
130,150,170,190 x 7,7,7,7 Easy as Pie. Moving the reps up next week/same weight.

Incline Dumbell Bench 50's, 55's, 60's x 10,10,10 Strong MMC
ss
Incline Smith Bench 75, 95, 115 x 25,20,10 Holy Chest Pump. I'm liking all this incline work. It should definetely help bring up my upper chest and triceps size.

Dumbell Preacher Curl 15,20,25 x 10,10,10 Solid Bicep Pump here. Really pleased.

Seated Dumbell Curl 15's,20's,25's x 10,10,8 Stop short because of too much pump. I know thats an odd thing to say but I simply couldn't curl it past midway.

****For Preachers I keep it about Midway up to isolate the Bicep more and keep my forearms from taking all the tension. It seems to be a great new strategy.

Barbell Squats 135,115,95 x 10,10,10 ** 25 Plates under heels for the last two sets.
ss
High Stance Leg Press for Hamstrings 45 plate per side x 15,15,15 Too easy. Moving up to 2 pies per side.
ss
Hack squat High Stance for Hamstrings 185 x 5,5,5 Way too easy. Moving this up in reps.

*The above three were done as one big superset. It had my legs completely blown up.

Notes: Definetely a big switch from the usual one bodypart per day routine. This should provide a good shock to the system. Next week I hope to get back to at least a 3 day split. Who knows?? I am working out around a hectic work schedule right now. The good thing is I haven't lost strength at all from having extra days off. If anything, the off days allowed me to grow. Measurements will be taken sometime soon so you can see where I stand currently. In a couple months I'll take measurements again and see what progress has been made.

Iceiktitan
06-22-09, 7:41 pm
6/20/21/2009: Recovery Days

Iceiktitan
06-22-09, 7:46 pm
6/22/2009: Back/Traps

Barbell Shrugs
135 x 10, 225 x 10, 225 x 10, 225 x 10 (Easy as a knife through hot butter)

Smith Machine Barbell Row
75 x 12, 85 x 12, 95 x 12 105 x 12 (Strong Concentration on pulling with the Lats and not my Forearms)

V-Reverse Incline Lat Pulldown Kai Style
7p x 10, 7p x 10 (Solid Lat Pump)

Wide Grip Lat Pulldown
9p x 12, 9p x 12 (Tried a different way of pulling this time. Instead of letting the handle go close to the top on the rebound I kept it at 3/4's range and worked the lats more. For me this may cut down on the shoulder strain of letting it go full rom.

1 Arm Dumbell Row
60 x 12, 60 x 10 (Dumped the weight from the standard 80-85's so really focus on pulling with the lats and leaving my biceps out of it as much as possible.)

Iceiktitan
06-26-09, 9:40 pm
6/23-26/2009: Slightly sick and definetely trying to catch up on sleep

Weights are secondary to me right now. I need to feel better physically before I step back into the weights. Be back soon....

Iceiktitan
06-27-09, 2:53 am
Monday....I am back....Eating.Sleeping.Breathing. ANIMAL UNTIL DEATH!

Iceiktitan
06-29-09, 8:35 pm
6/27-28/2009: Slightly sick and definetely trying to catch up on sleep

Iceiktitan
06-29-09, 8:42 pm
6/29/2009: BACK DAY

Smith Machine Barbell Row
80 x 12, 90 x 12, 100 x 12, 110 x 15
*Solid MMC here. Felt like I could keep rowing all day. Weight is going up but the reps are staying the same. Time to Grow some WINGS!

Barbell Shrugs
235 x 12, 235 x 12, 235 x 12
*Perfect form. Bumping the weight to 245 next back session with a lowering of reps to 8-10

1 Arm Dumbell Row
60 x 10, 60 x 10, 60 x 10
*Strong pull with my back and zero with the forearms. Reps will be switched to 10-12. Weight remains the same next back session.

Wide Seated Machine Row
6 plates x 10, 7 plates x 10, 8 plates x 10
*This setting was just good enough to get me a solid lat pump without failure. Next back session both sets and reps and weight will stay the same.

Iceiktitan
07-01-09, 6:22 am
6/30/2009: OFF DAY

Iceiktitan
07-01-09, 4:57 pm
7/1/2009:

Time to Tear shit up.....2 Minutes until Destruction!

Firedrake
07-01-09, 5:00 pm
Great back day -- now tear it up!

Iceiktitan
07-01-09, 6:28 pm
7/1/2009:Chest/Triceps

Dumbell Flys
25's x 12, 30's x 12, 35's x 12

Incline Barbell Bench
135 x 8, 155 x 8, 175 x 8, 195 x 6

Incline Smith Bench
85 x 15, 95 x 15, 105 x 15

Machine Chest Press
8p x 10, 9p x 10, 10p x 10

*Solid MMC connection throughout the whole workout. Weights are moving on up slowly but surely!

Big C
07-01-09, 6:30 pm
Nice training session Matt......glad u are feeling better and back in the gym.

You coming to Yorkville on the 25th for an ABC? I'm gonna try my hardest to be there but that is finals week for school.

Iceiktitan
07-02-09, 5:36 pm
7/2/2009:Biceps/Triceps/Calves/Quads

Dumbell Preacher Curl
20 x 10, 25 x 10, 30 x 10

Seated Dumbell Curl ss right into Standing Hammer Curl
15 x 10/10, 20 x 10/10, 25 x 10/6

2 Arm Dumbell Tricep Extension
40 x 10, 60 x 10, 80 x 15 dropsetted right into 50 x 10

Seated Calf Press * Last two sets were supersetted with donkey calf press for a total of 20 reps one right after the other
25 x 10, 25 x 10, 25 x 10

Donkey Calf Press
90 x 10, 90 x 10, 90 x 10

Barbell Squats
*First ten reps were with 10lb plates under heels. Plates were removed and 10 more reps were cranked out. Nice and slow with full depth. What a quad burn!
95 x 10/10
105 x 10/10

Iceiktitan
07-03-09, 2:32 pm
7/3/2009:Back

1 Arm Row
*Pulling solely with my lats. Getting a groove for this exercise.
*Last two sets were supersetted with the Smith Row. What a Lat Pump.
65 x 8, 65 x 8, 65 x 8

Smith Row
*SS indicates it was supersetted with 1 Arm Dumbell Row.
SS 85 x 12, SS 95 x 12, 105 x 12, 115 x 15

Barbell Shrugs
*Getting stronger....
240 x 10, 240 x 10, 240 x 10

T-Bar Rows
*Left the biceps and forearms out of it. Pulled hard with the lats again. My lats were on fire at this point.
45 x 12, 55 x 12, 65 x 12, 75 x 12

Wide Grip Lat Pulldown
*Feeling fatigued by this point. Pre-workout carbs were almost up.
9p +6.5 x 10, 9p x 8, 8p x 7

***I am really liking hitting one bodypart twice a week. I do this to catch up my weak points. Right now I am working hard on my upper chest with incline work and my back. The bi's,tri's, calves, quad day was because I felt I could put it in without shocking my cns too much. Next weeks agenda....

M-Shoulders/pecs/triceps
T-OFF
W-Back
TH-Maybe some calf work and hammies
F-Shoulders/pecs/triceps
Sat-Recovery
Sun-Recovery

7/4,5 2009: Recovery

Iceiktitan
07-07-09, 7:40 pm
New Agenda

M-OFF
T-Shoulders/Triceps/Pecs
W-Back
TH-OFF
F-Shoulders/Triceps/Pecs
Sat-OFF
Sun-OFF



What has been happening with me......


I have been having insomnia/sickness issues the last 3 or so weeks. I am not sure if it is due to overworking or what but man I feel like garbage most of the time. In total I have lost 13 lbs. I am not sure how much of that is water. I feel like I may be getting better but this is going to be a struggle until I can get rid of the sleeplessness and constant headahces/stomach aches. Bare with me please...

I was able to hit up a workout today and was pleased with the results. It's nothing spectacular but MMC was there all the way through

7/7/2009: Shoulders/Pecs/Triceps

Incline Dumbell Press
50's,55's,60's,65's x 8,8,7,4
(SS)
Incline Barbell Press
135, 145, 145, 145 x 8,8,8,8

Heavy Incline Smith Press
105, 125, 135 x 12,12,12

Dumbell Flys
30's, 35's, 40's, x 8,8,8
(SS)
Cable Crossovers
3plates for 3 sets x 12,12,10

As you can see I went superset crazy here. I have been feeling subpar as explained in the beginning paragraph so I didn't want to test out my strength per say/I was just looking for a solid workout with MMC throughout. Everything I set out to do was accomplished. Now time to EAT!

Iceiktitan
07-08-09, 8:13 pm
7/7/2009: Shoulders/Pecs/Triceps

Incline Dumbell Press
50's,55's,60's,65's x 8,8,7,4
(SS)
Incline Barbell Press
135, 145, 145, 145 x 8,8,8,8

Heavy Incline Smith Press
105, 125, 135 x 12,12,12

Dumbell Flys
30's, 35's, 40's, x 8,8,8
(SS)
Cable Crossovers
3plates for 3 sets x 12,12,10


My Pecs are literally DOMinated. I haven't had this kind of sorerness in months. Back day tomorrow in the AM most likely!

Firedrake
07-08-09, 8:15 pm
Hey, we all have 'em from time to time. Get your rest, take care of yourself, and come back stronger! The iron WILL be waiting.

That shoulders/pecs/triceps workout looked good -- nothing wrong with it at all! Don't ya love the soreness when it seeps deep within?

Iceiktitan
07-09-09, 7:09 am
The feeling of Doms gives me an adrenaline rush. Call me crazy but if I don't give it my all then why bother in the first place right?

Hey, we all have 'em from time to time. Get your rest, take care of yourself, and come back stronger! The iron WILL be waiting.

That shoulders/pecs/triceps workout looked good -- nothing wrong with it at all! Don't ya love the soreness when it seeps deep within?

Iceiktitan
07-09-09, 6:13 pm
7/9/2009:Back/Biceps/Quads/Hamstrings

Wide Grip Lat Pulldown
*Used as a Warmup Exercise
6 plates x 15, 6 plates x15

Heavy Smith Row
105 x 10, 125 x 15, 145 x 10, 155 x 10


1 Arm Row
70 x 10, 70 x 10, 70 x 10

Dumbell Preacher Curl
25 x 15, 30 x 10, 35 x 8

Full Deadlifts
*Slow and Controlled. Trying to feel my quads and hamstrings do the work rather than mostly my back like in the past.
135 x 10, 135 x 10, 135 x 10

ss

Seated Dumbell Curl
15's x 15, 20's x 12, 25's x 10

Barbell Squats
*Just making sure my quads and hamstrings are toasted
95 x 25 15 with plates under heels/10 regular

Cooldown

Firedrake
07-09-09, 6:45 pm
Great stuff, Matt -- I'm just getting back into squatting myself, and working real hard on keeping form tight.

Iceiktitan
07-10-09, 8:08 am
I have finally let go of the whole you must push big weight to be big on all exercises ego thing. I can get way more stimulation but really slowing things down and trying to feel the muscle. Sure it was great squatting 225,265,315 etc, but my legs didn't grow. Now that I have realized what I need to do things are starting to change in good ways. Trial and error. It's a bitch but we all gotta learn. Good luck with your squatting bud.

Great stuff, Matt -- I'm just getting back into squatting myself, and working real hard on keeping form tight.

Iceiktitan
07-10-09, 6:14 pm
7/10/2009:Shoulders/Pecs/Triceps and a tiny bit of Calves for stimulation

Dumbell Flys
*Solid from the last time doing them with this range and weight. Time to bump it up a notch.
25's x 12, 30's x 12, 35's x 12

Incline Barbell Bench
*Kinda stuck here. I did Flys first unlike last week so switching around the exercises may be the cause here of not getting the reps I desired. Next time Incline Barbell Bench will be going first. Overall great MMC.
135 x 8, 155 x 8, 175 x 8, 195 x 6

Incline Smith Bench
*Great Pec Pump. Killed it again.
90 x 15, 100 x 15, 110 x 15

BW Chest Dips
10, 7

Cable Crossovers
3 plates x 15, 3 plates x 15

Seated Calf Raise
25 plate x 10, 25 plate x 7
ss
BW Donkey Calf Raise
10,10

*Excited to see that everything is going in the right direction after a horrific past couple weeks. I am dropping weight but staying strong so fuck it. Time to eat and GROW!

Firedrake
07-11-09, 1:31 am
Sounds like you're on track. What I was taught, 40 years ago, when I first started lifting weights, was 3-5 reps to build strength, 6-11 for mass, and 12-15 for endurance. Now, that's just a generic thing, and different muscle groups react differently. I -do- seem to grow better, even now, with the 6-11 range, though I have been working higher volume for the most part.

That's about to change . . . In all the months back in the gym, I've actually only put on about 4 pounds of lean body mass -- the rest has been losing fat, apparently. Monday starts the new climb into the mass ranges.

Keep pushin', Matt! You'll get it done, and learn a lot along the way.