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View Full Version : Sparkin' it up again....New Diet and MORE SIZE!!!



jayanticoli
11-11-08, 9:35 am
Keepin a journey again best i can and letting you guys know my diet....trying for overall size and strength and shape.....right now i'm tipping the scales at about 247?? i'm 6'3 and prolly around 15-17 percent bf?...anywho i wanna keep that bf hopefully and head up to about 265 and strong as hell haha well dont we all ???
Right now my diet is as follows meal 1 cup of oats, 1tbsp pb, 6 eggs white 1 whole
meal 2 real gains shake
meal 3 10 oz chicken boob cup greens cup brown rice
meal 4 8oz turkey or chicken boob 1 cup brown rice
meal 5 real gains shake
meal 6 some beef....cup greens...cup brown rice
no supps at this point but i'm thinkin about doin a TesT stack soon

Ok no onto the iron.....monday Nov 10th CHEST!!haha
Flat BB...135x20 225x15 265x10 295x5 315x3 335x1...drop 225x10 drop 135x25

incl db..90x9 100x8 110x5

pec deck x13 x11 stack x10...drop single arm x10 (slooowww burin on each)

superset dips with cable crossovers....2 sets each to FAILLL....

ok Fellas thats it for now....quads and some forearm work today and i just finished my breakfast and damn i'm full already?!?!?! haha

KiNgKoNgPrOnGeD
11-11-08, 2:44 pm
Out of hibernation again? haha ill be following along even tho i'll see ya do the work every now and then.

jayanticoli
11-11-08, 11:14 pm
quad and some forearm work
dont laugh cause my legs are sooooo weak and my squat form needs work,,,had forearmfreak there for form coaching haha
bb sqaut 135x20 225x12 245x8 275x5 245x8,,,i'm really focusing on form right now cause i didnt have the right form forever so i want proper growth with this fresh diet
leg press x14 x12 x6 and 7pps x1
db lunges......12 steps down and back...did that twice
leg ext 2 sets to failure with the pin at 90lbs

behind wrist curls with bb...3 sets
hammer curl with my wrist bent squeezin the shit outta my upper forearm
ok fellas thats it...rest day tmrw then BACK day on thursday!

jayanticoli
11-13-08, 8:52 am
nov 13
yesterday was my off day so i just ate all my meals and had a pretty good little cheat meal for my last meal....cobb salad with about 15 hot wings and a sweet potato....got some rest and now today bak to the iron for Back training.....today is also my 25th bday :(...gettin to old for this haha....ok bros i'll post my w/o later

sodapop
11-13-08, 9:27 am
nov 13
yesterday was my off day so i just ate all my meals and had a pretty good little cheat meal for my last meal....cobb salad with about 15 hot wings and a sweet potato....got some rest and now today bak to the iron for Back training.....today is also my 25th bday :(...gettin to old for this haha....ok bros i'll post my w/o later

Happy birthday man! Can't wait to see your workout!

KiNgKoNgPrOnGeD
11-13-08, 10:17 am
happy birthday little dude!

jayanticoli
11-13-08, 12:06 pm
Little dude??? haha thanks
happy birthday little dude!

jayanticoli
11-13-08, 11:13 pm
Back
wide grip p/u ss with H/S single hi-row
bwx12 2pps+25 x12
x12 3ppsx9
x9 3pps+25x8
Rev grip pulldown x12 x10 x9

attempted B/O BB row and my lefg are still so fried that i couldnt sooo
Chest supported T-bar 2piesx12 2pi+25x11 3pi x8 3pi+25x6
low cable row x12 x10 x9 stack x9
DB Row...125 x10 x10 x11

Home to eat and relaxe these legs some more

ForearmFreak
11-14-08, 1:15 am
Happy Birthday, its nice now at forks....cause everyone left for LA and now there is more room for us!!

jayanticoli
11-15-08, 1:35 am
nov 14...On my day off i had to help my girls fam move all day so i was a little tired but still had a good Gun show
BB curl...115x12 135x10 155x5.....arms are tired
seated hammer curl...55x12...65x12...75x6
SS rev grip curls w/ez bar and single preasher
70x12 40x10
90x12 40x10

behind head DB press..115x16...120x12...125x9
rope pushdown,,,,x12 x12 x12
supersetted with standin single DB ext...each to failure
set of dips to failure right after
I'm beat off to bed...Shoulders tmrw....Later

ForearmFreak
11-15-08, 3:39 pm
i'm telling your that you should go into a curl contest!!!

jayanticoli
11-16-08, 8:08 pm
Nov 15th....boulders for shoulders( I wish)
H/S mach...2ppsx12...2pps+25x10...3ppsx7...3pps+10x4

standing DB press 60x12...70x9...80x4

cable side raise suoerset with rev pec dec....3 sets of each

DB frt raise 45x12...55x10...65x7

H/S shrug mach 3ppsx18...4ppsx12...5ppsx8...dropset 60lb DB for 20 slowwwww

finsihed with 3 sets of sets of seated calf raise and 3 sets of stand calf raise mach

ok off on sunday and its my cheat dayy for food!!!!!!!yesssss........Later

KiNgKoNgPrOnGeD
11-16-08, 9:23 pm
Nov 15th....boulders for shoulders( I wish)
H/S mach...2ppsx12...2pps+25x10...3ppsx7...3pps+10x4

standing DB press 60x12...70x9...80x4

cable side raise suoerset with rev pec dec....3 sets of each

DB frt raise 45x12...55x10...65x7

H/S shrug mach 3ppsx18...4ppsx12...5ppsx8...dropset 60lb DB for 20 slowwwww

finsihed with 3 sets of sets of seated calf raise and 3 sets of stand calf raise mach

ok off on sunday and its my cheat dayy for food!!!!!!!yesssss........Later

nice workout... but do you work out at L.GAY. fitness now?

ForearmFreak
11-17-08, 9:42 am
nice workout... but do you work out at L.GAY. fitness now?

hahahahaha....(in southern redneck accent) Dey sure do got some prrrrrrty machines

jayanticoli
11-17-08, 9:53 am
I'm just given it a shot for a bit...change of venue boosts my abilities for some reason...that..and i figured i'd let you feel like the biggest person in the gym for a bit ;)
nice workout... but do you work out at L.GAY. fitness now?

KiNgKoNgPrOnGeD
11-17-08, 7:09 pm
hahahahaha....(in southern redneck accent) Dey sure do got some prrrrrrty machines
lol!

I'm just given it a shot for a bit...change of venue boosts my abilities for some reason...that..and i figured i'd let you feel like the biggest person in the gym for a bit ;)

....your time on the top of the mountain is drawing to an end my friend...i think a little asian persuasion is bout to take over forks!

jayanticoli
11-17-08, 9:33 pm
Nov 17th...
Great rest day yesterday had some good cheat meal Back to the grind
Chest
INcl BB...185x12 (wmup)...245x9...275x6....295x3...drp to 185x12,,,really focusing on form and squeeze I NEED TO GROWW!!
Flat DB...110x10...115x9...125x6....125x4
Incl DB fly...55x12...65x10....75x7...80x5

2 sets of dips to fail superset with cable crossovers to fail


I'm beat home to grub and relax...quads and forearm work tmrw

Later......

Psycho77
11-17-08, 9:35 pm
lol!


....your time on the top of the mountain is drawing to an end my friend...i think a little asian persuasion is bout to take over forks!


oh yeah!

jayanticoli
11-18-08, 9:21 pm
Nov 18 quads and Forearmsss
Squat...135x10(wmup)...225x10...245x9...275x6...29 5x2

leg press...3ppsx13...4ppsx11...6ppsx6...7ppsx2

db lunge with 45's....18 steps 4 times

leg ext 2 sets to failure


behind back wrist curl....db hammer curl (to chest with wrist bent) 3 sets of each

KiNgKoNgPrOnGeD
11-19-08, 12:29 am
Nov 18 quads and Forearmsss
Squat...135x10(wmup)...225x10...245x9...275x6...29 5x2

leg press...3ppsx13...4ppsx11...6ppsx6...7ppsx2

db lunge with 45's....18 steps 4 times

leg ext 2 sets to failure


behind back wrist curl....db hammer curl (to chest with wrist bent) 3 sets of each

GET YOUR FUCKING SQUAT UP ALREADY!

Strap your cock on, leave your pussy at home, and bend your fucking knees! lol.

jayanticoli
11-19-08, 9:23 am
wow you should be a motivational speaker haha...with how shitty my form was i'm takin it slow and steady...dont worry though i'll pass you soon enough my friend

jayanticoli
11-20-08, 10:39 am
Had a good rest day yesterday...did some shopping after work with the lady and ate all my meals....the diet is going pretty good so far....the on;y thing that is different from before is that i added an additional whole meal into my day to hopefully help me grow properly....we'll see....So i'm just sittin here at work waitin for my gym time!!!!! Today is Back and i'm pumped! .........Later

ForearmFreak
11-20-08, 3:14 pm
If i don't hear from you on here for a couple days...i will know that the guy caught up with you about his video and you are now at the bottom of the river...

jayanticoli
11-20-08, 3:41 pm
Ha HA no worries Kong came through and dropped it off so i'll be good....I cant get over how sore my legs still are from tuesday i hope it wont always be like this cause it kind of hinders my back day
If i don't hear from you on here for a couple days...i will know that the guy caught up with you about his video and you are now at the bottom of the river...

jayanticoli
11-20-08, 8:55 pm
Nov 20 Back
CHest supported row wide grip...2pl+25x12...3plx10...3pl+25x7...4plx4
Wide grip Lat pulldown...x10...x10...x8...x6

old fashion corner of the room T-bar row....4plx12...5plx9...6pl+25x4

H/S low row (did these 1arm at a time)...3ppsx12...4ppsx10...5ppsx7......2pps both arms burnout to failure

2 sets of hammer grip pullups...BW to failure
ab work up to 120 reps

home to grub....Havin a rough time gettin my deadliofting back into my Back day....feelin a little discouraged today after this workout too i duno y either...kinda annoying


Later.... bi's and tri's tommorow

jayanticoli
11-21-08, 8:34 am
Psyched for the gun show today but i'm still feeling discouraged and i hate that.....my quads are still sore from tuesday and i fell it affects my workout which sux.....maybe i need to come up with a new split because like i said i wanna deadlift again and its hard to work that back into my BACK routine...especially with how sore my legs still are.....

jayanticoli
11-21-08, 10:50 pm
Nov 21 Gun show
BB curl wmuip...135x10...155x8...175x2 back to 155 for 5
standing low cable curl...x12..x10...x9..x7
Alt hammer curl superset w/ 1 arm preacher mach.
60x12 x8
70x10 x8
80x7 x8
H/s preach...5 25's...8 rep count and pull a plate off every 8 till i couldnt go ne more....Bi's are on fireeeee

CGBP smith mach....225x13...265x8...295x5
vbar cable...xx14...x12...x10...x9
db skull crushers,,,,35x10,,,40x9,,,45x7

dips and rope extensions....2 sets to fail to seal the deal

4 sets standing calf raise mach....3 sets seat calf raise 50 rep burnout

Home to GRUB....got shoulders tommorow and then a much needed rest day on sunday

jayanticoli
11-23-08, 3:14 pm
shoulders Nov22
seated db press...70's wmup...95x10...95x9...105x6
seated db side raise...30x12...40x9...45x7
1 arm cable frt raise...x10...x10...x8...drop weight x12 sloww
bent over db rear delts...30x13...40x10...45x7
db shrug...110x20...120x16....125x12...125x12 (db only go up to 125)

single leg ham curl 4 sets.....lyng dbl leg ham curl 3 sets...done

felt good a little less weight than usual but i kept the rest time minimal for a better pump...home to GRUB...off tommorow and have some cheat meals.....

Later...

Factory
11-23-08, 3:58 pm
You earned the off day, heavy weight, solid workout.

jayanticoli
11-24-08, 9:16 am
good rest day yesterday.....relaxed did some laundry and had a good cheat dinner....kobe beef bacon chedder burger and like 15 hot wings mmmmmmm........back on that grinda today...gotta modify my workout a little this week cause of turkey day....regardless i'll have chest today and prolly add another bodypart

jayanticoli
11-24-08, 11:17 pm
Chest Nov 24
Flat bench...135x20...245x11...275x8...300x4....335x2.. .drop 225x11...135x25

H/s incl seated press...2pps+25x8...3ppsx8...3pps+25x6

pec deck....x13...x12...x9...stack+25x8...drop weight and did it slow to burnout x12

superset...dips to failure 2 sets....cablecrossovers to faill 2 sets

125 reps of ab work home to GRUB......Later

jayanticoli
11-25-08, 11:26 pm
quads...Nov 25
BB squat...wmup...225x10...245x9...275x6...315x2!!! PR!!!! forearmfreak and kingkongpronged would be proud!!! perfect form and finally gettin some weight up!!!

hack squat...feet together...2ppsx12...3ppsx10...4ppsx7...5ppsx2...d rop to 2ppsx14 slowwww

leg extentions x14...x13...x11...x9...drop weight burnout set to fail

behind back bb curl and db hammer curl with wrist bent for some forearm growht

home to GRUB...fuckin pumped that my squat is coming together cause i had such shitty form before....Back tommorow

Later

ForearmFreak
11-25-08, 11:56 pm
that's some serious improvment, you got going on there....keep it up, you coming back to the fitness club soon?

KiNgKoNgPrOnGeD
11-26-08, 3:08 am
quads...Nov 25
BB squat...wmup...225x10...245x9...275x6...315x2!!! PR!!!! forearmfreak and kingkongpronged would be proud!!! perfect form and finally gettin some weight up!!!

hack squat...feet together...2ppsx12...3ppsx10...4ppsx7...5ppsx2...d rop to 2ppsx14 slowwww

leg extentions x14...x13...x11...x9...drop weight burnout set to fail

behind back bb curl and db hammer curl with wrist bent for some forearm growht

home to GRUB...fuckin pumped that my squat is coming together cause i had such shitty form before....Back tommorow

Later

Now all you gotta is get your ass back to forks so i can actually SEE IT! lol, good job bro. way to put the weight up.

jayanticoli
11-26-08, 8:14 pm
Nov 26 BACK
Widegrip p/u...BWx14...x11...x11
BB Row...225x12...265x9...295x7...315x5
H/S Hi row 1 arm at a time...3ppsx12...4ppsx9...4pps+25x7....drop to 2pps...both arms burnout
DEADS....wmup...315x8...405x6...455x2
DB row....125x12 3 sets

ab work up to 100reps
home to GRUB....off tommorow to eat alllll day :)
PUMPED for the ABC on saturday!!!!!!!

Later

jayanticoli
11-28-08, 9:00 pm
Nov 28 GUNS
stand alt db curl...60x12...70x10...75x8...80x4
incl curl...40x12...50x10...60x7 dproset rt away...35x12
rope(hammer) curl supoerset preacher 1 arm db
x12 35x10
x10 35x8
x9 40x8 burnout the BI's with ez-bar cable curl till i couldnt go anymore

over db press...115x12...120x12...125x10...125x10
h/s dip mach 4pi'sx14...6pi'sx11...6pi+25x8
rope pushdown superset 1 arm mach tri extention
x12 x8
x11 x8
x11 x8
tri extention mach was set at 70 the whole time...did those 1 arm at a time

ab work to 100...standing calf raises 4 sets 8-15 reps
Home to go to Lone Star with the lady for a steak!!! BIG ABC TOMMOROW I"M PSYCHEDDD

Later

jayanticoli
12-01-08, 9:55 am
Sat Nov 29 Shoulders.........trained at the ABC event with enforcer and scals
Strict press...135 wmupx12....165x9...175x7...185x5
seated DB...90x10....100x7...105x6
seated side lateral raise...35x10....35x10...45x8...45x8
bentover rear delt work DB....35x12...45x10....45x10...drop35x8
BB shrug...315x20...405x15...495x12...drop315x25

Shoulders are donneeeee......Grabbed a bison burger with Enforcer and went home to rest....great time....Thanks again

Later

ForearmFreak
12-01-08, 10:45 am
did you check out the picks of you???

Enforcer
12-01-08, 11:08 am
Sat Nov 29 Shoulders.........trained at the ABC event with enforcer and scals
Strict press...135 wmupx12....165x9...175x7...185x5
seated DB...90x10....100x7...105x6
seated side lateral raise...35x10....35x10...45x8...45x8
bentover rear delt work DB....35x12...45x10....45x10...drop35x8
BB shrug...315x20...405x15...495x12...drop315x25

Shoulders are donneeeee......Grabbed a bison burger with Enforcer and went home to rest....great time....Thanks again

Later

It was great to get to train with you bro. Def one strong cat. Keep at it bro.

P.S.- I have been craving another burger ever since...lol

Factory
12-01-08, 11:16 am
The strict presses alone are beast, great workout bro.

jayanticoli
12-01-08, 11:39 am
Feelings mutual bro....good times and great motivation all around see....P.A. aint all that bad haha
It was great to get to train with you bro. Def one strong cat. Keep at it bro.

P.S.- I have been craving another burger ever since...lol

jayanticoli
12-01-08, 11:41 am
Thanks Factory... I was following some BIG footsteps with Scals and Enforcer...did what i could
The strict presses alone are beast, great workout bro.

jayanticoli
12-01-08, 8:39 pm
Dec 1 Chest
INcl DB press..65 wmup...100x13...115x9...125x7...125x5
seated h/s press...2ppsx14...3ppsx9...4ppsx3...dropx12...drop x20
incl fly....55x13...65x11...75x10
dips 3 sets to failure....superset with cablecrossovers...3 sets to fail

AB work up to 100 reps
Home to GRUB....QUADS tommorow

Later...

KiNgKoNgPrOnGeD
12-01-08, 8:47 pm
Dec 1 Chest
INcl DB press..65 wmup...100x13...115x9...125x7...125x5
seated h/s press...2ppsx14...3ppsx9...4ppsx3...dropx12...drop x20
incl fly....55x13...65x11...75x10
dips 3 sets to failure....superset with cablecrossovers...3 sets to fail

AB work up to 100 reps
Home to GRUB....QUADS tommorow

Later...

looks like you bailed on forks! Are you ever coming back?

Factory
12-01-08, 9:05 pm
Dec 1 Chest
INcl DB press..65 wmup...100x13...115x9...125x7...125x5
seated h/s press...2ppsx14...3ppsx9...4ppsx3...dropx12...drop x20
incl fly....55x13...65x11...75x10
dips 3 sets to failure....superset with cablecrossovers...3 sets to fail

AB work up to 100 reps
Home to GRUB....QUADS tommorow

Later...

125's on db's is strong brother, and great press work... looking good, can't wait to see what you got in store for your quads...

jayanticoli
12-02-08, 11:34 pm
Dec 2 Quads
BB squat...wmup...225x10...245x8...275x6...315x3...dr op 225x10
frt squat...135x12...185x10...205x8...225x5
leg extention...x18...x18...x15...x12...dropx12 slowwww quads are INFUEGOOOO

grip work...wrist curl...db hammer curl with bent wrist...3 sets each

home to GRUB I HATE HOW WEAK MY LEGS AREEEE eh wahtever cant give up....off tommorow then BACK on thursday

LATER

jayanticoli
12-04-08, 11:14 pm
Dec 4 BACK
BB row...135wmup...225x12...265x10...295x11...315x9 drop 225x12
cable pulldown x13..x12...x10...stackx8...drop to failure
DEADS...225wmup...315x10...405x7...455x3...225x12
db row...125x12....3 sets
low cable row 2 sets to fail
supersetted w/
pullover mach 2 sets to fail
BOOM done!


I took a sample pak of Pump that Enforcer gave me and holy shit....i was superset junkie today and pumped up i left my car there and flew home fuckin great workout

home to GRUB.....arms and calves tommorw

Later......

jayanticoli
12-05-08, 10:31 pm
Dec 5 Gunsss
BB curl...wmup...135x12...155x8...175x1 (FUCK!!) back to 155x5 more...drop to 135x8
standin hi cable curl(both arms)...80x10...90x10...100x7...110x4
alt hammer curl 65x12...75x8...85x6
Supersetted w/
preacher mach...x12...x10...x10 2 count pasue at bottom of each rep
h/s preacher...4 25's 8 rep ct each plate pulled off...last plate to fail...did that twice...Bi's are friedddd

CGBP...135x20...225x10...275x7....295x5...drpp225x 7...drp135x15
V-bar pushdown...x14...x12...x12...stackx8
dips BW: 3 sets 22-18 reps
Supersetted w/
seated behind head 1 arm DB ext..w/30lbs 3 sets-8 reps

Arms are done......seated calf raise...3 sets 25 - 12 reps
standing calf raise mach...4 sets..20-8reps...30 rep dropset

Great wokout hoome to GRUB... shoulders tommorow

Later...

jayanticoli
12-07-08, 5:48 pm
Dec 6 shouders
seated BB press...225x12...245x9...275x6...300x3...drop135x2 0
cable side lateral raise...x14...x12...x9
ez-bar frt raise 50x15....70x12...90x9
superset w/
rev pec deck...x13...x10...x10
DB shrug...110x20...125x18...125x18...drop75x30

kneeling single leg ham curl 3 sets 15-9 reps
laying dbl ham curl 3 sets 12-9 reps

quik workout but felt good home to GRUB off tmrw for some rest

Later....

jayanticoli
12-08-08, 9:41 pm
Dec 8 Chest
flat BB...135x20...225x12...265x10...295x7...315x5...22 5x10...135x25 NICE
Incl smith mach....225x10...275x7...315x4
cable crossover....x14....x13....x10...x8
decline Bench....185x10....185x10....225x8
supersetted w/
pec deck...x12...x11...x9 drop weight on last set and fried my chest...x30

100 rep ab work done
Home to GRUB whew that was nice quads tommorw

Later.....

jayanticoli
12-09-08, 11:41 pm
Dec 9 Quads
BB squat...135x20....225x12....275x6....315x2....335x 1...355x1...365x1 !!!!!!!! all PR's tonight BOOM...KINGKNONGPRONGD was in attendance to push me and guide my once shitty form up to new heights tonight

leg press(100lbplates)
200x14...400x9...600x7....drop 200x20

leg ext...x15...x13...x11...stackx9 dropset x20
behind back wrist curls w/BB
db hammers w/wrist bent
3 sets of ea.

DONE home to GRUB

i'm so pumped about tonight finally gettin big boy wight on these scrawny twigs i call legs....if only my lower body strength matched my upper i'd be set....all well keep going....off tommorow then BACk on thurs


Later.....

ForearmFreak
12-10-08, 10:01 am
well well well look who decided to show up at forks today...great squats...i knew it was only a matter of time

jayanticoli
12-11-08, 9:50 pm
Dec 11 Back
Bw wide grip p/u....x12...x11...x11...x9
corner of room T-Bar row...4plx14...5plx12...6plx9...7plx8
H/S Hi-Row(single) 2pps+25x12...3pps+10x10...4pps+10x7
DB Row...125x12...125x12...125x12 (I need more fuckin weght)
Low Cable row...light weight focus on squeeze and exhaust muscle
2 sets to fail
superset w/
standing rev grip pulldown

100 rep ab work......................Done

Home to GRUB great fuckin workout fellin good GUNZZZ tommorow


Later.......

jayanticoli
12-13-08, 1:06 am
DEC 12....GUNZZZZ
alt db curl...50x14...65x10...75x8...80x5
incl curl 40x12....50x10...65x7 drop to 35's for a quick burnout
rope curls w/ cable x12...x10...x11
superset w/
db preacher 35x10...35x10...40x8
70lb ezbar...2 burnout sets to fail 22reps BI's are cooked

TRI
straight bar cable pushdown...x14...x12...x10...stack+10x8
Db skullcrusher...35x12...40x10...45x8
overhead DB press 115x11...120x10...125x10...125x10(i need more fuckin weight!!!)
BW dips 2 sets to fail
superset w/
rev grip 1 arm cable pushdown...2 sets

standing calf raise mach...6 sets 20-9 reps....25rep drop set ouch


nice shit today...had a sirloin burger w/ the lady and gettin some xmas shopping done
off to bed...shoulders tommorow

Later..........

jayanticoli
12-13-08, 6:59 pm
DEC 13...shoulders
seted H/S...1ppsx20...2ppsx15...3ppsx10...4ppsx5
standing db press...65x12...75x9...80x6
seated db side raise 35x12....35x12...40x9...45x9
bent over db rear delt.... 30x12....35x10...40x10...45x7...drop on rev pec decx30
BB shrug....315x20...405x15...495x10...ran over to 70lb DB right away...burnout x30

laying ham curl...x12...x12...x9...x8
kineeling single ham curl...x10...x10...x9

done..Home to GRUUB xmas part bullshit today....off tommorow to reast and have some cheat food :)

Later.......

jayanticoli
12-16-08, 1:59 pm
CHestttttt.....Dec 15
Incl BB...185x20....225x12....265x9....295x4.....225x12 .....135x15
Flat Db.....105x10.....115x9.....125x6......125x6
incl fly....55x13....65x11....75x9....75x7
BW dips 3 sets....20-16 reps
superset w/
cable crossover 3 sets 20-9 reps

nice shit today i've been having some good lifts lately and i'm feelin goooood

i'm trying not to go to a 1 or 2 rep max on weight anymore cause i want to gradually increase my working sets ad it seems to be working fine so far
i weighed in at 250 on the dot on sunday so thats a tenative gain of 3lbs which is awesome

Home for some Grubbb....quads tuesday

Later......

jayanticoli
12-17-08, 9:41 am
DEC 16 Quads
BB squat...135x15...225x12...275x5...295x5....315x2.. ...135x20 2 second pause at bottom
Hack squat feet together....x14...x12.....x9....4pps+25x5
leg ext...x14...x12....x10....x8....drop x10 slowwwww

bhind back bb wrist curl....db hammers with wrist bent 3 sets of ea

Home to rest and GRUB off on wed

Later.......

ForearmFreak
12-17-08, 10:32 am
nice to see you show up today big guy...checked out your form and it seems we've taught you well..

jayanticoli
12-17-08, 10:35 am
thanks man....gotta leave the ego at the door and just do work and grow....
nice to see you show up today big guy...checked out your form and it seems we've taught you well..

jayanticoli
12-19-08, 8:50 am
dec 18 Back
B/O BB row...135wmup....225x14...265x12...315x9....335x7
Mach pulldown....x14....x12...x9...stackx8
DEADS....225wmup.....315x10....405x8....495x1 PR!!!!....225x12 to finish it off
Low cable row.....x12....x10...x10...stackx7
H/S low row (1 arm at a time)....2ppsx12....3ppsx10....4ppsx10

ab work up to 125 reps Done....

Happy with my deadlifts...i've been alternating them every other week and i guess its paying off!!!!!!

Homw to GRUB Gunz tommorow

Later.....

ForearmFreak
12-19-08, 3:41 pm
all depends on the weather but we might train at southside today, if not we'll see you later on tonight...you working til 8 again?

jayanticoli
12-20-08, 12:47 pm
Dec 19
GUNZZZZ
seated DB preacher....40x12...50x12...60x10...70x7
BB curl...135x12...155x7...155x6...135x10
Alt DB Hammer...65x12...75x9...85x7
Superset w/
standing EZ bar cable curl...x12...x12...x10

CGBP...135x18...225x12...275x9...295x5...135x18
vbar cable pushdown...x12...x12...x10...stack x8
seated dip mach...4pix16...6pix11...8pix7
superset w/
tri ext mach (1 arm at a time)...x10...x10...x10


seated calf raises...7 sets....25-9 reps....30 rep dropset


nice shit Home to GRUB shoulders tommorow


Later......

jayanticoli
12-20-08, 6:17 pm
Dec 20.... shoulders
Strict press...bar wmup...115x14...135x12...155x10...185x9...205x5
seated db....90x7...90x6...80x10 shoulders are cooked from strict press
rev ped dec...x16...x14...x10....x7
superset w/
upright row...135x10...155x10...185x9...205x8
db frt raise...40x10...45x10...50x10
BB shrug...315x20....455x15...495x12...75lb DB x30 to finish them off

kneeling ham curl...x12...x12...x10
lying ham curl...x12...x12...x12
DONE Home to GRUBBBB

off tommorow to eat and relax


Later.........

jayanticoli
12-23-08, 12:40 pm
Dec22 Chest
Flat bench...135x18....225x12....275x9....315x5....315x 5
incl db....105x10....115x10...125x8
incl mach....stackx10...stackx10....stack+10x9.....stac k+10x9
free motion cable mach seated.....decline movement....x10....x10....x10
superset....switch movement on same mach to cable fly x10 x10 x10
(this was my new workout partners idea it was fuckin nice)

pec deck...x20...x20...x20 chest is cooked

Home to GRUBBB
quads Tuesday

Later.......

jayanticoli
12-24-08, 10:01 am
Dec 23 quads
H/S power squat....2ppsx12....3ppsx10...4ppsx8.....5ppsx3
leg press...4ppsx13....6ppsx10...7ppsx6....8ppsx5
leg ext x16...x13....x12....x8 drop x12

grip work....ezbar wrist curl on preacher 3 sets
hammer curl wrist bent with 55's 2 sets

Done Home to GRUBB

Back tommorw

Later.....

Factory
12-24-08, 10:23 am
Good sessions in here jay, you're really doing work in here.

ForearmFreak
12-24-08, 5:20 pm
you should really consider posting the link to your journey in your signature...this is garbage that i have to go through all these different links to get to look at these numbers...

jayanticoli
12-24-08, 7:32 pm
Dec 24 Back
Pull ups bw x13...x12...x11..x10
I was at a freinds gay ass gym Hes a trainer there so it was the only spot we could train at after hours on xmas eve...anyway there was no v bar so we could do old school tbar rows because this gym is gay and has all the equipment designed so no one BIG works out there...so we had to improvise...took to normal handle and hooked them to the v bar used for tri's and rowed away...little difficult but it got me a pump
3pi's x14....5pi'sx12....6pi'sx9...6pi's +25x8

rev grip lat pull down....x12...x10...x9 stack x8
1 arm seated cable row (squeeeze em!)
x12...x10...x8

good quick workout before i stuff my face tommorow....back on friday for gunzzzz


LATER.....Merry Fuckin Christmas you big fucks hahaha

jayanticoli
12-27-08, 4:04 pm
Dec 26...Gunnzzz
BB curl...115x12....135x12....155x8...165x4 135 8 more to really cook em'
standing Hi 2 arm cable curl...80x12....90x9....100x8...110x7
alt db hammer 65x12...75x11...90x5!
superset w/
preacher mach....x12..x12...x12.....i do those reallll slowww to stretch and for bloodflow

straight bar cable pushdowns....x14...x12...x11...stackx9....stack +10x8
db skull crusher...30x12...35x11...40x9...45x8
ovrhead db press....115x13....120x9...125x8
superset w/
1 arm rope ext....x12ea ...x12ea...x12ea

standing calf rasies 5 sets...20-9 reps
seated calf raise 4 sets....20-11 reps...30rep dropset

BOOM shouldes saturday afternoon....

later.....

jayanticoli
12-29-08, 8:55 am
Sat dec 27 shoulders
seated db press...70wmup....95x12...105x8...110x6...115x4
btnp smith mach....135x12....185x8...225x6
upright row...135x10...155x7....185x5
seated db side raise...30x10...35x9...40x8
cable pull rear delt work....x12...x12...x12....cooked them on rev pec deck x30

ab work to 125 rep
laying ham curl 5 sets....15-9 reps

really good shit lately....got a new workout partner so shits been goin good with all my lifts cause i have somone there makin me move more weight and gettin that extra rep or two

chest on monday


Later........

jayanticoli
12-29-08, 11:11 pm
Dec 29 Chessttttt
Incl bench....135x18....225x12...315x6...315x4
flat DB....105x12...115x12...125x8
seated mach press....x12...x9....stackx5
incl fly....45x12...55x10....65x9
BW Dips 2 sets to fail
superset w/ cable flys 2 sets to fail

good shit home o GRUB

Later.............

jayanticoli
12-30-08, 11:47 pm
quad work...Dec 30
H/S power squat (standin facing opposite way).....2ppsx12...3ppsx9...4ppsx7...5ppsx3....2pp psx12
BB frt squat...95x12...135x10...185x9...205x6
leg ext...x18...x13...x10...x7...dropsetx12

grip work...bb wrist curl 4 sets
db hammer curl with wrist bent 2 sets

off all day today....eatin and relaxin the rest of the day
off tommorow....then BACK on thursday

Happy New Year


Later....

jayanticoli
01-02-09, 9:54 am
Jan 1...Back! sparkin 09' off right
B/O BB row...135x12...225x12...275x9...315x8...335x6
wide grip cable pull down...x12...x11...x9...x8
deads...225x12....315x10...405x7...495x3!!!! PR...start the year of right!!!!
db row...125 3 sets of 12

Started the year of right with somde deads and a fuckin PR...nice shit got a new w/o partner who has almost identical size, strength and goals as myself....the limits are endless for 09' motherfuckers

at some ribs and leftover chicken from holiday cookin

Gunzzzz on Friday

Later.....

KiNgKoNgPrOnGeD
01-02-09, 9:58 am
All these PR's and I'll never see them happen..... way to bail haha

jayanticoli
01-02-09, 10:39 am
I didnt bail on you haha just changing scenery i'll be at your meet no worries
All these PR's and I'll never see them happen..... way to bail haha

jayanticoli
01-03-09, 7:57 pm
Jan 2 Gunzzz
Alt DB curl...60x12...70x10...75x8...80x6
Incl curl...45x12...55x9...60x8 35x12
seated db hammer...45x12...55x10...60x9
superset with
ez bar curl on preacher....40x12...50x12...60x12

CGBP...135x18...225x12...315x6...335x4
vbar cable pushdown...x14...x12...x9...stackx8
H/S dip mach...4pies+50x20...6piesx12...6pies+50x9
superset w/
ovrhd 1 arm ext...x8ea...x8ea...x8ea w/30lb DB


Done Shoulders saturday

jayanticoli
01-03-09, 8:00 pm
Jan 3 Shoulders
H/S seated press...1ppsx20...2pps+25x12...3ppsx9...4ppsx5
BTNP smith mach...135x12...225x8...245x5
upright row...135x10...155x8...175x5
cable side raise...x12...x10...x8
rev pec deck...x14...x12...x10
BB shrug...225x20...315x20...405x12...455x10

did calf work..and ab work

chillin the rest of the day then off tommorow to eat and rest ;)

Later.......

pedraza
01-03-09, 9:16 pm
moven some good weight there. good job

jayanticoli
01-05-09, 1:21 pm
Thanks bro, you aint to shabby yourself there.
moven some good weight there. good job

jayanticoli
01-05-09, 1:22 pm
On a side note...had a great rest day...walked around in sweats all day hung out with the lady and chowed down on the best cheat meal ever!!! Chipotle chicken fajita burrito!!!!!!!!!!!!!!!!!!!mmmmmmmmmmmmmmmmmmmmmmmm mmm

jayanticoli
01-06-09, 12:38 pm
Jan 5 Chest
Flat bench...135x20...225x10...315x8...335x4
Incl DB...115x10...120x9...125x7
Incl mach...stackx13...stack+10x12...stack+25x12...drop half stack x12
Free motion seat cable mach..decline press style...x12..x12...x12
superset(in same seat switch motion to cable fly)
x12...x12...x12
pec deck...3/4 stack 2 sets to fail to finish off

ab work to 150reps

2 recession burgers cup of greens and some turkey chili to end the night

later.....

pedraza
01-06-09, 7:21 pm
solid chest work out

jayanticoli
01-07-09, 9:28 am
Jan 6 quadss
leg ext...2 light sets wmup
BB Squat...225x12...265x9...315x4...315x4...185 2 second pausex15
hack mach feet together...2ppsx12....3ppsx10....4pps+25x7...drop1 ppsx20
leg extentions....x14...x11...x9...stackx7

3 sets of different grip work

Done... GRUB time

off on wednesday...BACK on Thurs
till then

later......

jayanticoli
01-08-09, 8:28 pm
jan 8
Backkk
H/S HI ROW ( 1 arm at a time)...3ppsx12.. 3pps+25x10...4ppsx8...5ppsx5
T-Bar(jailhouse style) 4pi'sx13...5pi'sx11...6pi'sx9...7pi'sx6
wide grip pull ups...BW x10...x9...x9
Low cable ro...x12...x10...stackx8
DB row..125lb 3 sets of 12...(need more weight!!)

incline situps...3 sets till i almost puked

done HOME to GRUBBB

Later.....
Gunzzz tommorow

jayanticoli
01-10-09, 8:03 pm
Jan 9 Gunzz
BB curl...135x12...155x9...165x5...175x3...135x10
seated DB preacher ea arm...40x12...50x10...60x9
alt db hammer curl...60x12...70x10...80x9
superset w/
ez bar cable curl...110x10...x10...x10
H/S preashcer 5 35lb plates...8rep pull 1 off...to fail

straight bar cable pushdown...x12...x11..x9...stack+25x7
DB ovrhd press....115x14...120x11...125x10...125x10
Dips BW 3 sets of 20
superset w/
seated tri ext mach...1 arm at a time...x10...x10...x10


GRUB time shoulders Saturday

Later.....

jayanticoli
01-10-09, 8:10 pm
Sat Jan 10
Seated DB press 70 wmup....105x10....115x8....120x6....125x4
BOOOM
laying press mach...x12...x12...stack+25x8
seated rea delt DB...30x12...35x12...40x9....triple dropset on rev pecdec whew!
standin DB side raise...35 3 sets of 12
BB shrug...315x20....405x15...495x10...drop on 70lb DBx30

calf work standing and seated 3 sets of ea
hammy work single leg curl 3 sets...laying leg curl 2 sets...DB stif legs 2 sets

ab work to 125 reps

great saturday!!!

food shoppin for the week then rest tommorow

Later......

pedraza
01-11-09, 3:02 pm
great workout there bro

jayanticoli
01-12-09, 9:10 pm
Jan 12 Chest Dayyy
Incl BB...135x15...225x12....315x6...335x3
DB flat...115x12...120x9...125x8...125x8
seated mach press...x14...x9...stackx6
Incl db fly...55x12...65x10...70x8
dips..BW 2 sets to fail
superset w/
cable crosses...2 sets to fail

ab work to 125 reps

Home to feed some GROWTH!!!

Later.......

KiNgKoNgPrOnGeD
01-13-09, 12:49 am
does L. Gayy host international chest day as well?!

jayanticoli
01-13-09, 12:46 pm
haha it certainly does....I'm fuckin pumped for your meet bro me and my buddy are comin down to scream at you haha
does L. Gayy host international chest day as well?!

KiNgKoNgPrOnGeD
01-13-09, 3:43 pm
haha good shit bro, me and durner will try not to disappoint

jayanticoli
01-14-09, 8:35 am
Jan 13 quads
2 light wmup leg ext
leg press...6pix15...10pix12...14pix8...16pix4
BB squat...225x12...275x8...315x5...315x5
leg ext...x15...x12...x9...stackx7...immediate dropsetx12

6 sets of diff forearm work

Home to Grubb
off wednesday

later.....

jayanticoli
01-16-09, 8:49 am
jan 15 Back
B/O Row...135x10....225x12...275x10...315x8...335x6
wide grip mach pull down...x15...x12...x9...stackx7
Deads...225x12...315x10...405x7...495x1 (i tried hook grip for the first time and was comfortable with it up until the 495?)
v-grp cable pull down...x12....x10...3/4stackx9
H/S low row...single arm at a time....3ppsx12....4ppsx9....5ppsx8...2pps both arm..burnout

incline situps till i was dizzy

home to GRUBB
Gun show tommorow

Later.....

Factory
01-16-09, 9:13 pm
killer back day, you should stick with the hook grip as heavy as you can do it, my fingers are too short for it...

jayanticoli
01-17-09, 11:00 am
Jan 16 Gun shoowwww
alt db curl...60x12..70x10..80x6..80x6
incl curl..45x12..55x10..65x7..imeediate drop35x12
seated db hammer...50x12...60x10..65x10
ss w/
seated preacher straight bar...x10..x10..x8

cgbp..135x20...225x10...315x5...315x5
rope cable pushdown...x14...x12...x9...x7
H/S seated dip...4plates +50x20...6platesx15...8platesx7
ss w/
standing ovrhead db extention...x8ea...x8ea...x8ea

seted calf raise...7 sets...25-7 reps...30 rep dropset

Home to Grubbbb

jayanticoli
01-18-09, 7:50 pm
Jan 17 shoulders
strict press...135x12...165x10...185x6...205x4
seated db press...110x8...120x6...125x6
stand cable side raise...x12...x10...x8
db shrug...110x20...120x15...125x12...burnout 135bb behind backx30
1 arm rev pec deck...x10ea...x10ea...x10ea
ss w/
face pulls...x10...x10...x10

DB stiff legs...3 sets
kneeling leg curl

100reps ab work

Done chest mondayy.....Later.....

jayanticoli
01-20-09, 12:45 pm
mon jan 19 chesttt
Flat bench BB...135x15...225x10...315x6...365x2...275x12
incl DB..120x9...125x8...125x8
incl mach stack+25 x10....stack+45x8...stack+45x8
seated free motion cable..decline movement x12..x10..x8
superset w/ same machine switch to fly...x12..x10..x8
burnout on pec dec...x15

ab work 100 reps
Later.....

jayanticoli
01-21-09, 8:31 am
Jan 21 Quads
Bike 5 min wmup
BB squat 225x10...275x8...315x5...335x3....185 pause squatx12
hack squat feet close...2ppsx12...3ppsx10...4ppsx8...5ppsx3
leg ext...x12...x10...x9...stackx7

forearm work....6 sets

done off wednesday

later....

KiNgKoNgPrOnGeD
01-21-09, 11:50 am
some fucking pause squats ahhhhhh! good shit man, i trust that your form is getting pretty crisp on the squats bro!

jayanticoli
01-21-09, 3:20 pm
haha pause squats suckkkk...yea my form is solid up to 315 but when i did the 335 i went sligthly forward on the last rep which pisses me off but whatever all in time
some fucking pause squats ahhhhhh! good shit man, i trust that your form is getting pretty crisp on the squats bro!

jayanticoli
01-23-09, 8:42 am
Jan 22 Back
BB row..135x10...225x12...275x12...315x10...335x7...1 35x18
P/U BW...x8..x7...x7...x7
low cable row..x12...x10...x8...stack+10x6
neutral grip cable pulldown...x12...x10...x8
db row 125 3 sets of 12

incl situps 100rep

done
Later.....

pedraza
01-23-09, 8:47 am
nice looking back workout there, those are some nice numbers

jayanticoli
01-24-09, 12:46 pm
Fri night gun show Jan 23
BB curl...135x10...155x9...165x7...175x3
Standing hi cable curl...90x11...100x9...110x7
db hammer...65x12...75x10...85x7
superset w/
H/S seated preacher...65x10...75x10...85x10...las set drop to a plate x20

straightbar skulls...95x12...135x10...155x7 and then close grip press to fail
seated ovrhd db press...125x12...125x12...125x12
v bar cable pushdown...x12...x10...stackx7
superset w/
rev grip 1 arm cable extention...x10ea...x10ea...x10ea

6 sets of calf work

3 double stacks and some chill time

shoulders tommorow

Later....

jayanticoli
01-25-09, 10:43 pm
Sat jan 24 shoulders
seated smith...135xwmup...225x10...275x7...295x3
standin db press...65x12...75x10...85x8
laying shoulder mach press...3/4stackx10...stackx9...stack+45x9
upright row...135x10...155x8...165x7
seated db shrug...100x15...115x12...125x10
superset w/
db rear delt singles...30lb db 3 setes ea arm

ab work 10 125 reps

single ham curl 3 sets 12-8 reps
layin ham curl 3 sets...20-9 reps

off sunday to eat like a caow because i'm not gaining any fucking weight!!!!!!


Lter......

jayanticoli
01-26-09, 9:00 am
i have been stickin to my diet to a T and not only have i not gained any weight i lost!!!!!.....I dont know what to do....one week i was up to 255 then a week later down to 250...but i've never surpassed 255....i was at 253 then 251 i dont get it.....i feel that i'm stronger an i move the weight very well but the scale isnt goin up!!!

jayanticoli
01-27-09, 2:08 pm
Mon Jan 26
chesttt
Incl bench...135x12...225x10...315x5...315x5...245x12
flat Db...120x11 125x7 125x7
seated flat press mach..2ppsx12...3ppsx9...4ppsx3...2ppsx12
flat db fly...55x12...65x9...75x8...35x20
pushups 2 sets to fail
superset w/
cable fly 2 sets to fail

150 reps for abs

later.....

jayanticoli
01-28-09, 8:47 am
Quadss
light extentions wmup
leg press...8platesx12...12platesx10...14platesx6 16platesx4 2plates dropset x20
BB squat 225x10...315x5...315x5...335x4
leg extentions...1 leg at a time...x10 x10 x10 x8...dbl leg dropset x15

6 sets of different gripwork

Later i'm beat off wednseday

jayanticoli
01-30-09, 8:31 am
Jan 30 Backk
Jailhouse tbar row..3ppsx12...4ppsx12...6ppsx10...7ppsx9
wide grip cable pull down...x12...x10...x9...stackx7
DEADS...225x10...315x12...405x8...495x3
H/S Hi Row..2 arms at a time...2ppsx12...3pps+25x10...4ppsx7
H/S Lo Row..1 arm at a time...3ppsx12ea...4ppsx10ea...5ppsx8ea....dropped 2pps burnout w/both arms

Incl situps 125 reps total

Grub timeee...
Later....

jayanticoli
02-01-09, 6:11 pm
Fri 30th
straight bar preacher...85x12..125x8..145x6...145x6
alt db...60x12,,,70x9...80x6
seated db hammer...45x12...60x9...70x8
superset w/
rev grip ez bar...60lb 3 sets of 12

straight bar skull crusher...95x12...135x8...155x6...press to fail then
H/S seated dip...6platesx12...8platesx9...8plates+50x7
vbar cable push down..x14..x12...x10...x9
superset w/
db ext..8 ea...8 ea...8ea



Sat 31st shioulders
seated DB..75wmup...115x10...125x6...125x4.
layin press mach...stackx10...+25x8...+25x8
rev pec dec...x12..x10...x9..
DB side raise..35x10...45x9...50x7
H/S shrug...3 sets dunno the weight haha

Fuckin tired end of this week...me and my w/o partner need a break from goin heavy all the time...prolly gonna go light all week comin up

Off on sunday to rest and watch the game

Later.....

BigAnt
02-01-09, 8:32 pm
Fri night gun show Jan 23
BB curl...135x10...155x9...165x7...175x3
Standing hi cable curl...90x11...100x9...110x7
db hammer...65x12...75x10...85x7
superset w/
H/S seated preacher...65x10...75x10...85x10...las set drop to a plate x20

straightbar skulls...95x12...135x10...155x7 and then close grip press to fail
seated ovrhd db press...125x12...125x12...125x12
v bar cable pushdown...x12...x10...stackx7
superset w/
rev grip 1 arm cable extention...x10ea...x10ea...x10ea

6 sets of calf work

3 double stacks and some chill time

shoulders tommorow

Later....

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

GUN SHOW---great session, your arms must be very pumped and definately had some growth from that workout!

jayanticoli
02-03-09, 12:28 pm
Goin light this whole week...my body was just so beat up at the end of last and instead of taken off i figured i would just hold back on some weight and get some good pumps

Mon 2nd Chest
Flat BB..225x15...225x15...245x12...245x12
supserset w/
Incl Fly...40x12...45x12...50x12...55x12
H/S Incl..1ppsx18...1pps+25x14...2ppsx12...2pps+10 x10
seated flat press mach (hammer grip)....x14...x12...x12
superset w/
pec dec...x15...x15...x15

2 sets of dips to fail

150 reps of abs

i hate goin light but i need it this week...actually felt pretty good when this was all said and done

later....

jayanticoli
02-04-09, 10:59 am
Quadss...still doin light work
2 sets extention wmup
Frt squat..155x16...185x14..205x12...225x9
H/S power squat (facing other way)..2ppsx14...3ppsx12...4ppsx9..dropset 1ppsx25
superset w/
laying ham curls...3 sets of 12.....
leg extention..x18...x18...x20

6 sets of forearm work

light work again...good pump though


off on wednesday

later...

ForearmFreak
02-04-09, 12:18 pm
what's the deal with going light?? you injured somewhere or something?

jayanticoli
02-04-09, 1:05 pm
Nah no injuries just givin my body a slight break from all the heavy work....i was dead tired after this past saturday and i didnt wanna take off for the week so i figured goin in and doin some solid pump type work would do me right
what's the deal with going light?? you injured somewhere or something?

ForearmFreak
02-04-09, 4:10 pm
how's the weight? up or down?? still the same?

jayanticoli
02-04-09, 4:23 pm
still the same...."sigh" i'm stuck in the 250's...just gotta eat more according to G...so we'll see...hey you and cuenco still wanna roomate for the arnold?
how's the weight? up or down?? still the same?

ForearmFreak
02-05-09, 12:04 pm
i don't know what's up with the hotel. I know he did make the arrangements and booked it but i don't know if there's 2 beds 1 bed a couch or what

jayanticoli
02-06-09, 8:42 am
still goin light...Back day Feb 5th
Pull ups wide grip...x10..x10...x10...x8
seated lo cable row...x16...x14...x12...x12
rev grip cable pull down...x14...x12...x12...x11
chest supported t-bar wide grip...2pi'sx14...2pi's+10x12...2pi's+25x11...2pi' s +35x11
seated row mach hammer grip...x12ea...x12ea...x12ea


decent pump feelin like shit some cold comin over me....gonna sneak out to the doc tommorow during work so i don't miss the gun show

Later...

jayanticoli
02-07-09, 9:56 am
Friday 2/6
Gun show...light weight superset mania!
Bb curl 95x14...95x14...115x12...115x12
superset w/
cgbp...185x12...185x12...225x12...225x12

lo cable 1 arm curl...x12ea...x12ea...x12ea
superset w/
straight bar cable pushdown...x14...x14...x14

incl db curl 30x14...35x14...40x12
superset w/
ovrhead db press..80x20..80x28..90x20

seated and standing calf work...12 sets total


feelin sick as shit went to the doc for some antibiotics...bed early tonight work tommorow and then shoulders to finish off all this light work for the week

later

jayanticoli
02-09-09, 8:33 am
shoulders sat Feb 7th
seated cable press mach...x20..x15..x12
seated press hammer grip...x20...x15...x12
upright row 95lbs...x12..x14...x13
superset w/
db rear delt work 25lb...x14...x12...x13
behind back shrugs...135x25...185x25...225x25

good shit..seated cable machine is killer at high volume...off all day sunday to rest feelin alot better...hevey chest work on monday

jayanticoli
02-10-09, 1:59 pm
2/9 monday...Back to WORK
chest
Incl BB..135x15...225x10...315x5...315x5...245x10 felt fukin smooth
flat db..125x9...125x10...125x9.5
laying incl mach...stack+25x10...+45x8...+45x8
incl fly...55x12...60x12...70x8...80x6
seated cable mach. decline press movement 2 sets to fail
superset w/
fly movement 2 sets to fail

100 reps of ab work

done

Home to grub Heavy work felt great...felt like i could did more off the bat but i didnt wanna sprint through i like stickin around for the marathon
later....

jayanticoli
02-11-09, 8:34 am
Quad work...2/10
BB squat..225x12...275x10...315x6...335x4
leg press...10plx12...12plx10...14plx7...16plx4
leg extention...x14...x12...x10 drop x40
superset w/
single ham curl..x12ea..x10ea..x9ea

5 sets of forearm work

done...off wednesday
Later,,,

ForearmFreak
02-11-09, 10:31 am
still haven't broken the 335 barrier huh??? That's prolly cuz LGAY has some rule of not letting you use that much weight. It might "intimidate the other members of the gym" hahahaha lol

jayanticoli
02-13-09, 8:34 am
2/12 Backkk
DEADS..225x10...315x12...405x5...500x4
pullups...bwx11...+25x8...+45x6...+45x6
B/O BB Row...225x12...275x12...315x9...335x6...135x12
vgrip cable pulldown 195x10...205x10...220x8
db row 125x12...x12....x12

BOOM...good shit today

Home to GRUB on some london broil!

Later.....

ForearmFreak
02-13-09, 11:20 am
Niiiccceee....500x4 that's awesome...straps or no straps?

jayanticoli
02-13-09, 11:54 am
staps and a belt on the 500 all the rest was with nothing...if i can get my squat up a bit i wanna compete by summer
Niiiccceee....500x4 that's awesome...straps or no straps?

jayanticoli
02-16-09, 11:14 am
Gun show Friday 2/13
alt db hammer...65x12...75x10...85x8...90x6
double hi cable curl...80x12...90x10...100x8...110x6
seated db preacher...40x12...50x10...60x8
superset with
rev grip ez bar 70lbs..3 sets of 12

CGBP 135x15...225x12...315x6...315x5
dips...+45x12..+90x8...+90x8 stripweight off and go to fail...like 16reps
db skull crushers..30x12..30x12..35x10
vbar cable..x14...x12...x10

calf work 6 sets


Sat 2/14 shoulders
strict press...135x12...155x10...185x7...205x5...225x2
seated db...110x6...115x6...120x5
rev pec dec..x12..x12...x12
superset w/
face pulls..x10...x10...x10
seated db side raise..35x12...40x10...45x8
BB shrug...315x20...405x15...495x10...225x30

100reps ab work

good all around ..off on sunday...chest work on monday...till then fellas

ForearmFreak
02-16-09, 11:28 am
yea man you should compete!!! I'm doing Power Palooz in York, PA in April. That's a pretty big meet to be my first one but fuck it i'm there to lift some heavy ass weight. How is the sickness going for ya, did you get over it yet?

jayanticoli
02-16-09, 12:47 pm
little to soon for me but i'll come watch ya...ya my cold is all healed up
yea man you should compete!!! I'm doing Power Palooz in York, PA in April. That's a pretty big meet to be my first one but fuck it i'm there to lift some heavy ass weight. How is the sickness going for ya, did you get over it yet?

jayanticoli
02-17-09, 12:58 pm
Monday...chest day is the best day haha

Incl db..75wmup....125x10...125x9...125x9
BB flat...275x10...315x6...365x2...instant suicide drop..225x12...135x18 whew!
h/s decline seated press...2ppsx14...3ppsx10...4ppsx7
pec dec...x14..x12..x12
2 sets cable fly to failure

Done.... home to grub
mmmmm sloppy joessss

jayanticoli
02-18-09, 8:53 am
quad work..tuesday 2/18
BB squat..135x15...315x8...335x5...365x3
legpress...12plx10...14plx8...16plx7...19plx5
hack squat feet together...2ppsx15...4ppsx10
leg ext x14...x12...x12
superset with
hammy curls..x12...x12...x11

good shittttt off wednesday
Later....

ForearmFreak
02-18-09, 11:40 am
so you beat your bench by 1 REP??!!! are you kidding me??? lol if you didn't do the other two sets you could have done 365 on the bench for at least 5. In conclusion your bench is still stronger than your squat!!! FREAKK!!!

jayanticoli
02-18-09, 12:01 pm
ya i know i know..if i didnt do that 4 sets of incline dumbell first i prolly woulda got 365 for 8! haha....squat is goin fuckin good though i just need somone that knows what they are doin yellin in my ear when i do them and the weight goes up like crazy!!....I'm so pumped for the arnold just you and cuenco goin? where u stayin?
so you beat your bench by 1 REP??!!! are you kidding me??? lol if you didn't do the other two sets you could have done 365 on the bench for at least 5. In conclusion your bench is still stronger than your squat!!! FREAKK!!!

jayanticoli
02-20-09, 8:39 am
2/18 Back
jailhouse

jayanticoli
02-20-09, 8:43 am
2/18 Back
jailhouse tbar row..3i'sx14...5pi'sx12...6pi'sx10...7pi'sx8
wide cable pulldown..x12..x9..x9..x8
H/S low row(singles neutral grip)..3ppsx12...4ppsx10...5ppsx7
pull ups..+25x5...+25x5...+25x5...(damn these were hard midworkout)
seated lo cable row...x12...x10..stackx9....dropsetx15

150 reps of ab work

Done
Later....

jayanticoli
02-22-09, 2:41 pm
gunshow..
BB curl 95x15..135x11...155x8...165x5
Incl curl...50x10..55x8..65x7..drop 30x12
alt db hammer...70x11...80x9...90x7
superset w/
H/S preacher...90lbs...x10.,..x10...x10...drop to 45lbsx15

Behindhead DB press..100x14...150x10...155x8...160x7
rope cable extenstion...x14...x12..x10..x9
dips...+90x9...+90x9...+45x12.....(weight was killin my shoulders)
superset w/
seated extention mach (1 arm at a time)...80x10ea...x10ea...x10ea

6 sets of calf work



Boulder sholders on Saturday
seated H/S press...1ppsx15...2ppsx12...3ppsx8...4ppsx6...4pps +10 ea sidex3
standin db press..70x11...80x8...90x5
upright row..135x10...145x9...155x8
H/S shrug...3ppsx15...4ppsx12...5ppsx10....135 behind back x30 to finish them
rev pec dec....x12...x10...x10...220x8

125 reps of ab work

ForearmFreak
02-23-09, 2:00 pm
yea man me and cuenco are def going. WE are leaving on thursday to head up not sure what time were officially leaving though

jayanticoli
02-24-09, 6:50 pm
international chest day 2/23
flat bb..135x15...225x12...315x8...365x3...315x6
incl smith...245x10...315x8...365x4
seated flat press mach...x14...x12..stackx8...instant double dropset..x10...x15 whew!
incl db fly...60x12...65x10...75x7
free motion cable mach...decline press movement 2 sets to fail
superset with seated calbe fly..2 sets to fail

125 reps of ab work


boom feelin good..tippin the scales around 257

jayanticoli
02-25-09, 8:57 am
2/24 quads
bb squat...135x15...315x7...365x5...405x3!!!! nice and deep
bb lunge 135..10ea leg...2 sets
hack squat..2ppsx18...3ppsx15...4ppsx10
leg extention x14..x12..x12
iso ham curl..x12ea...x12ea...x10ea

grip work...6 sets

fuck ya..in the big boy weight now!

jayanticoli
02-27-09, 8:37 am
2/26 BACK
tbar..3plx12...5plx10...6plx10...7plx8
pullups...+25x8...+45x5...+45x5
deads..135x15...315x10...405x6...500x4
lat pull down mach..1 arm at a time...x10ea...x10ea...x8ea...both arms dropset x15
seated row mach...(1 arm at a time)..2ppsx12ea...3ppsx10ea...4ppsx8ea

woooo weeeeee haha...home to fuckin fall over and eat!
gunshow friday
Later...

KiNgKoNgPrOnGeD
02-27-09, 2:40 pm
oh shit squatting them 4 pies now! now just join me in 500 club please!

jayanticoli
02-28-09, 10:31 am
gunz
alt db curl..60x14...70x10...75x8...80x6
seated concentration(1arm at a time)..40x12ea...45x10ea...50x8ea
rope(hammer)curl on cable...x12..x12..x12
superset w/
80lb ezbar curl standing...x10...x10...x10
dropset of death H/S preacher curl 5 25lb plates..7 reps peel one off..7 reps peel one off...down to one 25lb plate to fail...whew!

straight bar skull crusher..95x12...135x8...155x5 and then press it to fail
seated dip machine...stackx15...+45x12...+45x12...(too light will never use that machine again)
v bar cable pushdown...x12...x10...stackx9
standing behind head db extention...40x10ea...50x8ea

6 sets of calf work...seated and standing...25-10 rep range

shoudlers saturday


weighed in at 261 .......fuck ya

jayanticoli
02-28-09, 10:32 am
on my way there brother
oh shit squatting them 4 pies now! now just join me in 500 club please!

ForearmFreak
02-28-09, 12:57 pm
looks like someone got there diet in check..

jayanticoli
03-02-09, 10:58 am
boulder shoulders...sat 2/28
seated db press...75 wmups...105x10...115x8...125x5
laying press mach...stackx12...+45x8...+45x7
bb shrug...315x20...405x15...495x8...545x6
cable side raise...x12ea...x10ea...x10ea
superset with
cable rear delt movement...x12ea...x10ea...x8ea(these lit my shoulders up)
rev pec dec...x12...x10...stack 220?x7...dropw half stack to fail

125 reps for abs

off on sunday.....

jayanticoli
03-02-09, 10:59 am
yea bro gettin quality calories in really is paying off....i'm lookin to be 280 by summer and i still havent done a test stack yet!
looks like someone got there diet in check..

ForearmFreak
03-02-09, 1:18 pm
that is just massive!!! fuckin sick

ForearmFreak
03-04-09, 1:10 am
what's the diet looking like now??? Did you change anything from the one when you first started...what do the meals look like?

jayanticoli
03-04-09, 8:44 am
i'm eatting red meat alot more and some more carbs like pasta and white rice instead of brown...
what's the diet looking like now??? Did you change anything from the one when you first started...what do the meals look like?

jayanticoli
03-04-09, 8:52 am
chest tuesday 3/3
incl bb...135x15...225x11...315x5...315x5...245x10
db flat bench...125x9...125x8...135x5(meathead style stacked weights ontop of dumbells haha)
weighted dips(chain around neck, partner holding legs out) +45x12...+70x9...+90x7..BW to fail
pec dec...x15..stackx12
cable fly..2 sets to fail

ab mach 100 reps

Later....

jayanticoli
03-05-09, 8:49 am
quads 3/4
bb squat..135x15...315x8...405x4...365x6
leg press...14platesx10...18platesx7....20platesx6...d rop6plates..feet together x25
leg extention 3 sets to fail
superset with iso ham curl 3 sets to fail

grip work 6 sets

oooo wwweeeeee...

jayanticoli
03-09-09, 11:18 am
Back on 3/5
wide grip pull up...bw x12...+25x8...+45x5...+45x5
Bent over bb row...275x12...315x10...335x7...335x7
neutral grip cable pulldown...x12..x10...x10
seated lo cable row...x12...stackx8...stackx8
H/S hi row...3ppsx10 ea arm...4ppsx7 ea arm...4pps x7 ea arm...2pps both arms burnout

125 reps of abs

Later....

jayanticoli
03-09-09, 11:20 am
Best time ever....I was like a kid in a candy store....the expo...the training at metro both nights it was amazing...i trained arms on Friday night and shoulders Sat. night at the ABC event...both nights that gym was full of pros and bros alike and it was great....will definately be back next year....except i'll will fly this time....thanks!!!

jayanticoli
03-10-09, 3:12 pm
chest monday 3/9
incl db..75 wmup...125x10...125x10...135x7
flat smith mach bb...275x12...315x10...335x7...335x7 instant drop225x6...2 minutes later 135x25
seated free mothin cable..flat press...x10...x10..x8
flat db fly...50x14...60x10...60x9
cable work(fly movement bring arms together in front of my face...i dunno what its called?)..3 sets to fail

150 reps of ab work

later.....

jayanticoli
03-11-09, 8:59 am
quads...
bb squat..135 wmup....315x8...405x5...405x5
leg press...16platesx10...19platesx6...21platesx5
hack squat feet together....3ppsx15...4ppsx10...5ppsx6
leg extentions...laying hamm curls 2 sets to fail

off on wednesday...Laterrrrrrrr

ForearmFreak
03-11-09, 11:39 am
when are you going to try a 5x5 w/ 405 squattin?

jayanticoli
03-11-09, 1:08 pm
haha when i know i can do it 5x5...come on now bro i just got my squat up to par...i'm in the marathon not the sprint!!
when are you going to try a 5x5 w/ 405 squattin?

jayanticoli
03-13-09, 8:49 am
3/12 Back
wide pull up...bw x12...+25x8...+45x5...+45x6
deads...135x15...275x10...365x10...455x8
rev grip cable pulldown...x12...x11..x9...x8
chest supported tbar...2plates+25x12...3pl x10...4pl x7
seated lo pulley x12..x9..stackx8...drop half stack x18
db row 125 2 sets of 12

ab work to 100 rep

Laterrrr.....

jayanticoli
03-16-09, 9:12 am
gunz friday
seated alt db curl..45x13...55x12...65x9...70x7
dbl hi cable curl...90x10...100x8...110x7...drop to fail
alt db hammer 65x12...80x10...90x7
supser set
ez bar preacher curl...60x10...70x10...80x8

behind head db press...125x12...140x10...150x8...160x8
db skull crush...35x12...40x10...45x9
h/s dip mach...6pl x12...6pl+50 x10...8pl x 7
superset with
single arm cable rope extention...5 sets of 10

seated and standing calf raise...7 sets total

shoulders
side db raise...35x12...45x9...55x8...55x7
rev pec dec...x12...x10...x10...x9
bb shrug..315x20...405x15...495x12...dropset 135 behind back to fail
seated cable press mach...x12...x12...stackx10....stackx11
bb upright row...95x11...135x10...155x8

abwork 100 reps

ForearmFreak
03-16-09, 11:22 am
well well well...i guess you really can find anything on the internet...look firmiliar??

http://216.120.253.113/~drinkys/gallery/details.php?image_id=151

jayanticoli
03-16-09, 11:59 am
haha..thanks fucker...damn this is like 2 years ago i still didnt realize what PROPER eating was at that time haha
well well well...i guess you really can find anything on the internet...look firmiliar??

http://216.120.253.113/~drinkys/gallery/details.php?image_id=151

ForearmFreak
03-16-09, 8:49 pm
you've come a long way my man..you should be proud of yourself

jayanticoli
03-17-09, 12:20 pm
thanks bro...means alot
you've come a long way my man..you should be proud of yourself

jayanticoli
03-17-09, 12:24 pm
chest Mon
flat bench...135 wmup...225x12...315x7...365x3...405x1..+1forced... .275x12...185x18
H/S incl seated press...3ppsx10...4ppsx7...5ppsx4 1 forced
laying incl mach...stack x12....+45x10...+45 and 25 (haha) x8... instant dropset x15
incl db fly...55x12...65x10...75x7
seated cable fly...2 sets to fail

ab work to 100 reps some grip work too

home for some sloppy joe and veggies

Later....

jayanticoli
03-18-09, 8:31 am
quads...
hack squat..2ppsx12...3ppsx10...5ppsx8...7ppsx3
leg press 18plates x10...20plates x8...22 platesx5
bb squat..225 2 sets to fail....x13...x12
leg extentions 3 sets
superset with
iso ham curl 3 sets

ForearmFreak
03-18-09, 5:24 pm
what's this 225 bs??? throw some real weight on the bar and squat that shit!!

jayanticoli
03-20-09, 8:37 am
Back 3/19
b/o row...135wmup...275x12...315x10...335x7...365x5... 135x18
pullup...+25x8...+45x5...+45x6...+45x5
H/S low row...2ppsx14...3ppsx11...3pps+25x8...3pps+25x8
neutral pulldown...x12...x10...x8
superset with
standing straight arm pushdown...x10...x10...x10
low cable row..(wide handle)...x12...x10...x10

ab work 125 reps

peaceeeeeeee

jayanticoli
03-21-09, 8:46 am
gunshow fri night 2/20
incl curl..35x14...45x12...60x8...65x7
bb curl..135x12...155x10...175x5 drop 95x18
preacher mach...x12...x12...x10...triple dropset
rope hammer curl x12...x10

straight bar skull...95x12 (press it 15 times)...135x8...155x6(press it 15 times)
ovrhead rope cable extention...x12...x10...x10
seated 1 arm db behind head ext...35x12...45x10..50x8
straight bar cable pushdown...x12...x10...x10

100 reps of calf work...wheww

jayanticoli
03-23-09, 11:45 am
shoulders sat 3/21
db bentover rear delt ...35x12...40x12...45x10...50x8
db frt raise..40x12..50x10..60x10
bb shrug 315x25...405x15...495x12...545x6
seated db side raise(1 arm at a time)...35x12...40x10...50x8
smith bb press...225x12...245x10...275x6...275x5 instant drop 185x10 drop again 135x12...damn that hurt

chest monday
peaceeeeee

jayanticoli
03-24-09, 12:42 pm
international chest day 3/23
bb incl..135x10 wmup...225x11...315x5...315x5...315x4
db flat..125x9...135x6...135x6
seated incl mach..x14...x11..stackx8...instant drop x12
pec dec...x12...x12 stackx9
upward cable fly??...x12...x12

ab work 100 reps

peaceeeeee

jayanticoli
03-25-09, 9:01 am
quads of death..
bike for a few min warmup my knees
bb squat..135 wmup...225x12...315x6...405x5...425x3...2 sec pause squat 225x11
leg press...20 platesx8...22plates x6...22 plates x6
hack (feet together)...3ppsx15....4ppsx8
leg ext and laying ham curl...2 sets of each

peace outttttt

ForearmFreak
03-25-09, 2:31 pm
that squat is def. getting there, damn where the hell did that bench come from 405??

jayanticoli
03-26-09, 9:18 am
haha yea i'm really happy with my squat as of late...the bench was just to test the waters...i hadn't pushed it to the limit in a while so just wanted to see where i stood....big things to come though bro

jayanticoli
03-27-09, 8:59 am
ooooweeeeeeee
back 2/27
pull ups...bw x12...+45x5...+45x6...+45x5 bwx5 more for the shit of it
DEADS...225x12...365x6...405x5...500x2...545x1 !!!!! BOOOM
1 arm lat pulldown mach...x12ea...x10ea...x8ea
tbar row...4 pi's x12...5pi's x10...7pi'sx9
seated row mach...x12..x10..x8

75 reps of crunches

good fuckin night !!!!

gunz Friday

jayanticoli
03-30-09, 9:24 am
2/27 gun show
seated straight bar preacher...85x12...125x8...145x5...145x5
1 arm lo cable curl...x12ea...x10ea...x9ea
db hammer alt...70x11...85x8...90x7
superset with
80lb ez bar...x10...x10...all out to fail...like 16?

rope cable pushdown...x12...x12...x10...x8
weighted dips +70x12....+90x9...+90x9...bw to fail
seated extention mach....x10ea...10ea...9ea

seated calf ...standing calf mach....4 sets of ea...25-9 reps



2/28 shoulder
seated db press...75 wmup....105x10...115x8...125x5
1 arm rear delt lateral....50x10 ea....55x9 ea...60x8 ea
side laterl cable ...x12 ea...x10 ea...x9 ea
h/s shrug...3ppsx18....4ppsx15...5ppsx12....behind back shrug 135 x30....to burnout the traps

100 reps of abs

off sunday....chest on mondayyyy

ForearmFreak
03-30-09, 11:46 am
nice hitting that pr!! lol when i went in there the one time i asked the girl who was showing me around if we are allowed to deadlift in there and this was her exact quote. "Deadlifting, what's that?"

jayanticoli
03-30-09, 1:18 pm
thanks brosef....yea me and my buddy pretty much run that place...do whatever the hell we want and people just watch us like elephants in a circus act....its great
nice hitting that pr!! lol when i went in there the one time i asked the girl who was showing me around if we are allowed to deadlift in there and this was her exact quote. "Deadlifting, what's that?"

ForearmFreak
03-30-09, 8:32 pm
lol i had a guy at my table telling me about how he goes to LA Fitness and all and he said there are these two freakshows there that are so big and prolly juicing...i described you and he was like "yea!!! you know him??"

jayanticoli
03-31-09, 12:33 pm
haha thats great...tell him to come tell me i'm juicing little bastard...ya know nobody can appreciate hard work and dedication pisses me off
lol i had a guy at my table telling me about how he goes to LA Fitness and all and he said there are these two freakshows there that are so big and prolly juicing...i described you and he was like "yea!!! you know him??"

jayanticoli
03-31-09, 12:35 pm
monday 3/30
chesttttt
incl db...75 wmup....115x12...125x10...135x7...145x4
flat smith ...275x12...315x8...365x4
seated free motion cable press...x10...x10...x9
incl db fly...60x12...70x9...75x8
lo cable crossovers 2 sets to fail
superset with pushups to fail


125 reps of abs

home to stuff my face :)

jayanticoli
04-01-09, 8:50 am
quad work
h/s power squat...2ppsx15...4ppsx10...5ppsx8...6ppsx6
bb lunge 135x20 steps...135x20 steps..155x20 steps
frt squat...135x12...185x10..225x6
leg extention 3 sets
iso ham curl 3 sets

6 sets if varible grip work

off wednedsay peace

jayanticoli
04-03-09, 8:38 am
thursday 4/2
Back
wide pulldown...wmup...x12...x10...stackx7
h/s hi row...3pps+25 x10ea...4ppsx8 ea...4pps+10x7 ea...2pps both arms burnout reps
b/o bb row...225x12...315x10...335x8...365x6
lo cable row...x12...stack x10...stack x10 instant drop half stack x25

not to complex and got a good pump

gunz tommorow

jayanticoli
04-06-09, 3:02 pm
4/3 guns
atl db curl...wmup 60x12...70x8...80x7
cgbp...225x14...315x6...315x6...225x10
incl db curl..50x10...60x9...65x7
vbar push down...x14...stack x10...stack x10
h/s preacher 2 pi's x12...3pi's x8...4pi's x6
db skull crusher...35x12....45x10...50x7

1 arm cable extention...sperset w/ 90lb ex bar curl 2 sets of each to fail

6 sets of standing and seated calf work


4/4 shoulders
strict press...135x14....185x11...205x6....225x3...135x18
db side lat..(1 at a time)...35x12 ea...45x10 ea....55x8 ea
rev pec dec x12...x12...x10 superset face pull x10 x10 x10
behind back bb shrug...275x20...315x15...405x12...burnout w/80lb db x30

100 reps of abs


rest all day sunday

jayanticoli
04-07-09, 2:36 pm
chest 4/6
flat db..85 x12 wmup...125x11...135x8...145x6...150x5
incl bb bench...245x10....295x6...315x3..double drop..225x7...135x15 damn
seated flat press mach...x10...x10..x9
superset with
pec dec...x12...x12...x12

100 reps of ab work

tryin to keep it simple and heavy lately...seems to be working

quads on tuesday

later....

jayanticoli
04-08-09, 8:28 am
legs 4/7
bb squat...135 wmup...315x8....405x5...405x4
single leg press...4pi's x12 ea....8pi's x8 ea...10 pi's x6 ea...both legs burnout set 20 reps
leg extentions 3 sets
laying hammy curls 3 sets

felt really tired tonight...dammit...o well, those are the ones you have to push through

off wednesday gettin a new tat!!!

later...

ForearmFreak
04-08-09, 12:20 pm
you know your going to have to post a pic of that up here for all of us to see right?

jayanticoli
04-08-09, 12:49 pm
WILL DO!!
you know your going to have to post a pic of that up here for all of us to see right?

jayanticoli
04-09-09, 9:02 am
Its in rememberance of my grandfather it also reminds me to be humble and keep working...and keeps me from forgetting other things in my life



http://s708.photobucket.com/albums/ww82/jayanticoli/?action=view&current=IMG002311.jpg

ForearmFreak
04-09-09, 12:05 pm
damn that tat is SICK!!! and on the back of the arm??!! that must have hurt like a bitch

jayanticoli
04-09-09, 12:56 pm
some spots werent as bad as others but it definatley didnt feel good haha
damn that tat is SICK!!! and on the back of the arm??!! that must have hurt like a bitch

jayanticoli
04-10-09, 9:02 am
switchin it up a bit..shoulders
seated h/s....wmup...2ppsx14...3ppsx10...4ppsx4 drop 2ppsx15
1 arm db rear delt 50x12ea...60x9ea...65x8 ea
bb upright row 135x12...155x10...185x8
standing db press...70x11...80x9...90x6
db shrug..125 4 sets of 18-20

100 reps of ab work

felt nice good shit...switchin back day and shoulder day in my schedule this week just to see how it works

gunz on friday

jayanticoli
04-11-09, 9:02 am
gunshow...4/11
bb curl 95x14...135x12...155x7...155x7
standing 1 arm hi cable...60x12ea...70x9 ea...80x9ea
seated ez bar preacher 75x10...95x7...115x5
superset with
rev grip curl 80lb x10...x10...x10

straight bar cable pushdonw...x14...x12...x10..x9
seated ovrhed db press..125x12...140x9...150x7
dips..+45x12...+90x8...+90x8
superset with
kickbacks...30lb db...x10ea...x10ea..x10ea

seated and standing calf work...8 sets total...12-25 reps


laterrr

jayanticoli
04-13-09, 8:27 am
back day on 4/11
deadsss i wanted to go lighter this week on deads but my partner though otherwise....
135 wmup...315x8...405x2...500x1...585x0 FUCK!...315x12
weighted pullups...+45x6...x6...x6...x5
h/s 1 arm lo row...3pps+25x10 ea...4pps+10x8ea...5ppsx8ea...2pps both arms to fail
rev grip lat pulldown...x12...x11..x9
db row...125lb 2 sets of 12

100 reps of ab work


off on sunday chest on monday

laterrr...

jayanticoli
04-14-09, 12:39 pm
chesty mc chesterson....

flat bench...135...225x12...315x5...315x5...315x5...
h/s incl seated...3ppsx9...4ppsx5....4ppsx5....2ppsx10
seated cable decline press...x10...x10...x10
superset seated cable fly....x12....x12...x12
standing cable upward fly....2 sets burnout with pushups to fail


125 reps of ab work

good shit feeling strong i'm gonnna try my own mix of 5x5 for awhile i wanna get my bench up

jayanticoli
04-15-09, 8:38 am
everybody wanna be big but nobody wants to do these damn lunges!


hack squat..1pps wmup...3ppsx12...5ppsx8....6ppsx7
bb lunges...135x20steps...155x20 steps...185 x16steps
leg press...12 pl x15...16 pl x10...20 pl x6
leg extentions...x12 x12
iso ham curl...x12ea...x12ea

dizzam!

jayanticoli
04-21-09, 12:53 pm
chest 4/20
incl bb...135...225...315x5...315x4...315x4...225x12
flat db...120x9...130x7...135x7
flat db fly...60x12...70x9....70x9...75x7
dips chain around neck +45 x15.....x15
superset with crossovers 2 sets


good shit legs tommorow nihgt

later....

jayanticoli
04-22-09, 8:29 am
leg work 4/21
squat 135..225...315x8...335x7...365x6
frt smith squat..135x12...185x10...225x8...275x6
3 leg extentions
3 iso ham curl

donneee...off wed

later...

ForearmFreak
04-22-09, 11:09 am
what are you tipping the scales at now adays?

jayanticoli
04-22-09, 12:34 pm
comin in at 261-264..so its safe to say i'm 260 haha
what are you tipping the scales at now adays?

jayanticoli
04-24-09, 8:37 am
boulders...4/23
standing db press..65...80x12...90x9...100x5...100x5
seated db side raise...35x12..40x10...45x9...50x7
rev pec dec..x12...x12..x10...dropset x20
seated smith press...225x12...275x8...315x6...185x20
seated h/s shrug...2ppsx20...3ppsx15...4ppsx10...5ppsx6....2p psx20

100 reps of abs
lovin that i switched back day and shoulder day....i come into my chest day alot stronger

later...

jayanticoli
04-27-09, 9:08 am
4/24 gunz
incl db curl...35...45x12...55x10...65x7...65x6
bb curl 135x11...155x8...155x8
atl db hammer...70x12...80x9...90x7
superset with...h/s preacher 90lbs x10 x10 x10
dropset of death...4 25lb plates...peel one off every eighth rep..

straight bar skull...95x12...135x10...155x7 press it out to fail
seated free motin cble extention....x14 ea...x12 ea...x10 ea
straight bar cable push down...x14...x12...x10..x10
ovrhed db extentin 2 sets to faill each arm

8 sets of standing calf raise

jayanticoli
04-27-09, 9:12 am
4/25 back attack
b/o bb row...225x12...275x12...315x10...365x7
wide pull downs...x12...x10..x8..x8
deads...315x10...405 x8 x8 x8 damn that hurt
h/s lo row...3pps x12 ea arm....4pps x10 ea...5pps x8 ea...2pps both arms to fail

100rep of abs....damn those deads hurt

KiNgKoNgPrOnGeD
04-27-09, 4:52 pm
so I checked out lgay and ummm it sure lived up to it's name LOL

jayanticoli
04-28-09, 12:32 pm
chesty
flat bench...135..225...315x7...365x4...365x4...225x20
incl smith...275x8...315x6...315x6
pec dec...x12...stack x12....x12...x12
pushups 2 sets to fail
superset ...cable upward fly 2 sets to fail

125 reps of abwork

later....

jayanticoli
04-29-09, 8:43 am
leg press..14 pl...19pl x10..20 pl x8...23 pl x7...14 pl x20
bb walking lunge..135 x20 steps...155 x20 steps..185 x17 steps
hack feet together...2pps x20....3pps x15
1 leg ext...x12 ea....x10ea
laying dbl ham curl..x12...x12

god damn
later...

jayanticoli
05-01-09, 9:10 am
boulders...
1 arm db side raise..35x12ea..40x10ea...45x10ea...50x8ea
seated h/s...2ppsx12...3ppsx9...4ppsx4...3pps+35x7...2ppsx1 2
1 arm db rear delt...45x12 ea...55x9ea...60x9 ea burnout w/ 2 25's
bb shrug...315x25...405x18...495x10...495x10

simple and efficient

gunshow friday

jayanticoli
05-05-09, 1:36 pm
Hit gunz on Friday the 1st and then it back on Saturrday the 2nd....

Big chest on Monday the 4th
incl db...85....125x10...135x8...145x6...145x6
flat smith...295x10...315x8...335x6...405x2...225x12... ..
incl db fly...60x14...70x9...75x7
laying incl mach press2 sets stack +45...x8 x8
superset pec dec stack x10 x10

125 reps of ab work


later......

ForearmFreak
05-05-09, 2:40 pm
how can you be putting in all this work with all the hot girls that go to la??

KiNgKoNgPrOnGeD
05-05-09, 4:09 pm
how can you be putting in all this work with all the hot girls that go to la??

That's y I refuse to go back there. I won't get any work done LOL

ForearmFreak
05-05-09, 5:13 pm
word...

jayanticoli
05-05-09, 5:33 pm
cause all the hot girls are watching me bench their cars and deadlift their dads truck.....haha

NJC_Manhattan
05-05-09, 6:20 pm
Hit gunz on Friday the 1st and then it back on Saturrday the 2nd....

Big chest on Monday the 4th
incl db...85....125x10...135x8...145x6...145x6
flat smith...295x10...315x8...335x6...405x2...225x12... ..
incl db fly...60x14...70x9...75x7
laying incl mach press2 sets stack +45...x8 x8
superset pec dec stack x10 x10

125 reps of ab work


later......

Word to this workout

KiNgKoNgPrOnGeD
05-05-09, 11:46 pm
cause all the hot girls are watching me bench their cars and deadlift their dads truck.....haha

if you deadlift thier dads trucks than i must deadlift their houses... hmmmm haha!

jayanticoli
05-06-09, 8:56 am
haha good reversal
if you deadlift thier dads trucks than i must deadlift their houses... hmmmm haha!

jayanticoli
05-06-09, 9:00 am
legs tuesday night 5/5
bb squat...135...225...315x8...365x6...365x6
leg press mach...x14...x12...stackx12
superset
laying leg curl..singles....x10ea...x10ea...x10ea
leg extentions...2 sets to fail...

tweaked my back a little on my last squat

off on wed

BeastCook
05-07-09, 1:36 am
Hit gunz on Friday the 1st and then it back on Saturrday the 2nd....

Big chest on Monday the 4th
incl db...85....125x10...135x8...145x6...145x6
flat smith...295x10...315x8...335x6...405x2...225x12... ..
incl db fly...60x14...70x9...75x7
laying incl mach press2 sets stack +45...x8 x8
superset pec dec stack x10 x10

125 reps of ab work


later......

man those are some heavy numbers!!

jayanticoli
05-07-09, 9:04 am
Thanks Beast...i'm doin what i can everytime

jayanticoli
05-08-09, 10:11 am
boulders may 7th
seated db...85...105x10...115x8...125x4...125x4...2 sets to fail on free motion seated cable press....dammn
db side raise...40x12..45x11..50x9..55x8
seated lateral raise mach...x10...x8...x8
rev pec dec...x12...x10...x9
superset with
face pull...x10...x10..10
behind back smith rack shrug...225 to fail...315 to fail

200 reps of ab work

peaceeeeeee

jayanticoli
05-09-09, 8:55 am
oooo weeee
gunz may 9th
alt db curl...55x10....65x10...75x8...85x6
ovrhead cable rope ext....x12...x12...x9,...x8
lo cabl curl...x12ea...x10ea...x7ea
cgbp...275x8...315x5...315x5...225x12
incl db curl...50x12...55x10...60x7
seated tri ext mach...x10 ea...x10ea..x10ea

grabed an ez bar..curled it to fail..layed down skull crush to fail...did that twice

jayanticoli
05-11-09, 9:17 am
back 5/9
old school t bar row..3pl x14...5pl x12...6pl x10...7pl x9
wide pull down...x12...x11..x9...x8
deads..315x6...405x4...455x2...500x2...545x1
hi row mach...x10 ea...x10ea...x8ea
h/s low row...2pps +25x10...3ppsx10...3pps+25x7...2ppsx12

100 reps of abs

Chest monday

jayanticoli
05-12-09, 8:55 am
chest
Incl bb...135...225...315x4...315x3...315x4 ugghhh
flat db...125x9...135x8...145x5...145x4
incl cable fly..x12...x9...x8...x8
seated mach press...x14...x12...x9..dropset x20
cable crossover..2 sets to fail

125 reps of abs

quads tuesday
Later...

jayanticoli
05-13-09, 8:55 am
legs of death
leg press...14 pl ....20 pl x10...22 pl x8...23 pl x6
h/s power squat...4ppsx10...5ppsx8...6ppsx7
smith squat feet close..225x15...315x10
leg extentions 3 sets
iso hamu curl 3 sets

foremarm work

later.... off wednesday

jayanticoli
05-15-09, 9:34 am
shoulder timeeee...5/14
seated smith...135...225...315x8..335x5..335x5
db rear delt lateral...35x12...35x12...45x10...45x9
cable side raise...x12ea..x12ea...x10ea..x10ea
upright row..135x11...155x9...155x9
bb shrug..315x20...405x15...495x10

100 reps of ab work

laterrrr......

jayanticoli
05-18-09, 10:30 am
may15
bb curl..95x15...135x12...155x8...155x10...95x18
seated ovrhead ezbar press...110x15...120x12...165x7...165x7
hi cable 1 arm curl...x10 ea...x10ea...x9 ea
dips...+45x12...+70x12...+90x9....BW x20
alt db hammer curl...75x11...85x8...90x7
straight bar cable pushdown...x18..x14...x11
ezbar curl 90lbs..to fail...close grip press to fail 2 sets of this

7 sets of calf raise


May 16 back
pull ups..12 xbw....+45x7...+45x6...+45x6
v grp pull down...x12...x9...x9
bentover row...275 ...fuck didnt warmup like an ass and fucked up my back ugghhhh...gotta finish my workout though and get some more pump
h/s low ro..3ppsx14ea....4ppsx12ea...5ppsx11ea
wide grip lo cable ro...x12...x11.x9

100 reps of abs

fuck i'm so pissedabout hurting my back...i'm so retarted..got home sat night and the pain really set in...i couldnt even wipe my ass...rested it and put heat on it and sunday it was better...now today at work with another icyhot heat pad on it it feels 80 percent soo hopefully i can train today

later

jayanticoli
05-19-09, 1:04 pm
May 18
CHestttt....back wasnt feelin too bad
flat bb...135...225...315x10...335x7...365x4....365x4
incl h/s seated...3ppsx11...4ppsx7...4pps+10x6...2ppsx12
incl db fly..60x11...70x9...80x8
seated free motion cable..decline press....x10..x10...x10
superset seated cable fly ...x10...x10...x10

100 reps of abs

laterrrr......

jayanticoli
05-20-09, 8:47 am
quad work...back still a little tight so took it easy
hack mach...wmup..3ppsx14...5ppsx10...6ppsx8...6ppsx7
single leg press...6pl x12 ea...8 plx 10ea...9 pl x8ea...9 pl x8ea...both legs 9 pl x25
leg extention...x12..x12..x10
superset with iso ham curl..x12..x12..x12
seated ham curl..x10..x10...x10

forearm work

off wednesday...laterrr

jayanticoli
05-22-09, 8:40 am
5/21...shoulders
strict press..bar...135...185..205x8...225x4...225x4
seated db side raise..35x12..40x11..45x9...50x8
rev pec dec...x14...x12...x10..x7
seated h/s shrug...3ppsx20...4ppsx15...5ppsx10...5pps (standing) x15...standing againX15
laying press mach(frt grip)..x15..x15...stack x12

ab work 125 reps
later.....

jayanticoli
05-26-09, 9:00 pm
Fri 5/22 i hit arms and Sat 5/23 i did back...i'm being lazy and dont feel like posting all that they werent anything out of the norm though haha...off on sunday and then hit chest on Memorial day
incl db..80..125x10...135x10...145x7...145x7
incl smith...225x10...315x8...335x6...335x5
pec dec...x14...x12...x12...x12
flat bb..225 3 sets to fail...x15..x16...x14
upward cable crosses..2 sets to fail

125 reps of abs

jayanticoli
05-27-09, 10:03 am
quad work 5/26
bb squat..135,...225...315...405x6...405x5...455x2
vertical leg press..3ppsx14...4ppsx12....4pps+25x12
superset with
smith mach frt squat...135 x12...185x10...185x12
leg extentions...x12...x12....x12
dbl laying ham curl..x12..x12...x12

forearm work


damn...later....

jayanticoli
05-29-09, 9:00 am
5/27 shoulders
seated db....80...105...115x9...125x6...125x5
upright row...95x12...135x10...155x8...155x8
db lateral rear delt...35x12...40x10...45x8..45x8...burnout on rev pec dec
seated side raise mach...x12...x12...x10
bb shrug...315x25...405x20...495x10...495x10....behin d back 185x30

125 reps of abs

laterr....

jayanticoli
05-30-09, 9:32 am
5/29 gunz
bb curl..bar...135x12...155x10...175x5...175x5
straight bar skull crusher...95x12...135x10...155x8...155x8...press to fail
seated free motion cable mach...x12ea...x10ea..x7ea
plated loaded dip mach...6pi x12...8pi x10 10pi x10
spyder curls 80x12...90x10...100x7
v bar cable push down...x18...14...x12
rope curls and 1 arm cable extention...2 supsersets to fail

8 sets of standing calf raise

jayanticoli
06-01-09, 9:06 am
5/30 back attack... back was feeling gooooood btw

weighted pull ups...BW x10...+45x6...+45x6...+45x5
lo cable row...x14...x12...x12...stackx10
deads...225x8...315x8...405x6...455x4...500x3...54 5x1
rev grip cable pull down...x12...x10...x10
db row...125x12...x12...x12

125 reps of abs

laterrrr....

jayanticoli
06-02-09, 2:34 pm
meathead monday 6/2
incl bb..135...225...315x6...335x3...335x4
flat smith...275x14...315x10...365x7...385x5
incl db fly...60x12...70x11...80x8..80x8
seated press mach..x10...x10..stackx8
superset with pec dec...x12..x12...stackx12

125 reps of abs

nice...weighed in at 276...almost time to trim it back up

jayanticoli
06-03-09, 8:29 am
quads 6/2
h/s power squat...2pps...4ppsx12...5ppsx10...6ppsx7
bb walking lunges...135x20 steps 185x16 steps...205x 12steps....i wanted to die
hack squat feet together...2ppsx15...3ppsx12
leg extentiosn
single ham curl

jayanticoli
06-05-09, 9:09 am
6/4 shoulders
db side raise...30x12 ea...40x12 ea...45x10 ea...50x9 ea
h/s seated press...2ppsx12...3ppsx10...3pps+25x8...4ppsx5...4 ppsx5
rev pec dec...x12..x12..x10...x9
superset with
face pulls...x10...x10...x10...x10
db shrug...125x20...x20...x20...x20

150 reps of abs

jayanticoli
06-16-09, 3:29 pm
Havent been around enough to post recently but i've been still keeping a log and hitting it hard....this summer is nuts for me already.....but anyway lets get a workout down might as well start back up with International chest day!!!

flat bb...135..225...315x8...365x5...395x3
incl db...120x10...130x10...140x7....80x12
seated free motion...decline press movement...x12..x12..x12...x9
swithc to seated fly ...x12..x12..x12..x12
cable cross...x15...x15

125 reps of abs

jayanticoli
06-17-09, 3:44 pm
quads 6/17
bb squat...135...225...315...405x5...405x6
vertical leg press...315x12...405x12...495x10...585x8
hack squat...3ppsx12...4ppsx10...4ppsx8
superset with leg extention x12...x12...x12

forearm work

later hater

C.Coronato
06-17-09, 4:03 pm
Looking real good in here brother.

jayanticoli
06-19-09, 9:28 am
let your shoulderrr leann....6/18
strict press...95..135..185x8...205x6...225x5
seated db lat raise...35x12...40x11...45x9...50x7
behind back smith shrug...225x20...315x15...405x12...455x8....90lb db x20
rev pec dec...x12...x10...x10...x7
lying press mach stack...x12...x12...x12

125 reps of ab work


peaceeee./.......o btw weighed in at 282

ForearmFreak
09-09-09, 9:55 pm
yo brotha you still here?