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sifusteve
11-26-08, 2:13 pm
I am making it official, after some 15 years off of a bodybuilding lifestyle i'm going to compete in the Los Angeles bodybuilding and fitness championships the 18th of July, 2009 ion Culver City.
Thanks to my Attorney for his brutal opinion of my "auto-pilot" lifestyle after divorce and the ongoing custody battle (who else but an attorney can say so little in such a powerful way) and a long time friend (RAGE) who was there to help motivate me back to what I once loved...Bodybuilding!

Universal Rep
11-26-08, 2:14 pm
Any friend of Rage is welcome here. Subbed and good luck brother.

Mr. Dead
11-26-08, 2:16 pm
Any friend of Rage is welcome here. Subbed and good luck brother.

x2!!! Subbed for this!!!

Rage
11-26-08, 2:19 pm
Now it's 100%! Very proud of you brother for making the commitment. We've got your back brother...now it's your time!!

Lunatic001
11-26-08, 2:46 pm
Suubbbbeeeedddd!!!! for the ride bro!......

sifusteve
11-26-08, 2:58 pm
Yesterday was leg day with RAGE and the "Universal animals". They hurt sooo good right now it's hard to walk!

pre-exhaust leg extentions
1x50@105
1x40@140 "Plate loading machine"
1x30@175

Leg press
1x15@1500
1x20@1500

Squats
1x20@315
1x15@405 weak point training-"70 yr old knees"

single leg curl
2x15@35 weak point training-recent hamstring tears (both)

*four hour rest and back to the home gym for tri's*

Tri extensuions "rope"
2x20@stack "200lbs i think"

Hammer dip machine" Plate loading"
1x20@270
1x15@360

single dumbell extensions
1x20@120
1x15@120

extension machine pronated grip
drop sets @40lb increments from 220lbs to 60lbs - single sets of 20
back up @40lb increments to 220 - single sets of 15
175 + reps ouch!!!

Rage
11-26-08, 3:30 pm
Nice training bro...legs are really coming along nicely..Way to rip up those tri's...

Lunatic001
11-26-08, 3:40 pm
Legs a la Rage always gives you pain.....enjoy the soreness! lol.... I almost passed out when I tried that routine...

InkdMuscle
11-26-08, 7:57 pm
Heck yeah Steve good workouts. Im sub'd oldman lets move it move it.


aka YokdUp

sifusteve
11-26-08, 11:09 pm
Heck yeah Steve good workouts. Im sub'd oldman lets move it move it.


aka YokdUp


Thks bro..hows your prep going? You have to love...I mean LOVE Yams! Were there for ya bro.

sifusteve
11-26-08, 11:14 pm
Nice training bro...legs are really coming along nicely..Way to rip up those tri's...

Thks...It's hard not to have a great workout when you and the boys are training! I'll say it again...RAGE is inspiring to an infectious level!
thanks for all you do.

sifusteve
11-26-08, 11:27 pm
First real chest workout since rotator problems began two months ago.
*nowhere to go but up*

Flat bench press
1x10@275
1x14@275

incline press "smith machine"
1x14@185
1x20@185

superset
decline dumbell-flat flys-dips
2x14 (average)

barbell shrugs
1x50@315
1x20@405

best of all is I finishd without aggravating the shoulder injury...look out...here I come!

sifusteve
11-27-08, 10:48 am
Finished the night off with bi's at LA fitness

rope hammer curls
2x20@200

electric chair
2x15@60

machime curls
2x20@160

drag curls
2x20@80

Electric chair [Incline dumbellcurls (sup)] are tearing my shoulder up..need to switch up to something different and put these back in the "tool chest" for another day!

sifusteve
11-27-08, 3:17 pm
pre-turkey cardio
1 hour bike w/500 cal expended

now where is that turkey!!!

DBOY
11-28-08, 1:15 am
good work bro.....seeing RAGE AND YOU workout is my motivation, You guys are ANIMALS!!!!

sifusteve
11-29-08, 3:38 am
great workout with RAGE, INKDMUSCLE, DBOY & RUSSEL at universal west.
*Just the working sets*

T-bar rows (V-grip)
1x20@270
1x10@360

Lat pulldown (wide @ 30* lean)
1x20@180
1x16@230

lat pulldowmn (close v-grip)
2x20@180

shoulder press
2x10@205

cable straight arm raises (front delt)
2x15@25

dumbell rear delt (seated)
2x15@38.5

Tempus
11-29-08, 3:40 am
Sick looking workout bro. You just needed a set of 30/20s to make the pain even better. ;)

Factory
11-29-08, 10:20 am
7 mo's total, what you weighing in at, how many weeks out do you think your going to start prep? You've gotta have some size on you doing the workouts you've been doing... I'd say good luck, but it looks like you're goanna do great just by the determination in your workouts.

sifusteve
11-29-08, 11:28 am
7 mo's total, what you weighing in at, how many weeks out do you think your going to start prep? You've gotta have some size on you doing the workouts you've been doing... I'd say good luck, but it looks like you're goanna do great just by the determination in your workouts.

My current weight is 235 @ about 15%. Rage is helping me with all aspects of my contest prep. Looking at final prep starting 18 weeks out (first show).

sifusteve
11-29-08, 12:21 pm
A brief history might help put this jurney into perspective.
15 years ago I lived a BB lifestyle while working at a gym (asst. mgr.) personal traning. My weight was 270 @ about 18% body fat. I had all the big lifts...500 lb. bench, 2300 lb. leg press, 770 lb. squat (I loved legs). I LOST IT ALL TO DRUGS! The last thing to leave was my pregnant wife some nine years ago. Enough of that crap!

Even though I'd been traning in martail arts (3rd degree black w/studio) my attorney/friend finally told me to look in the mirror and see what i'd become. Still drinking and showing my age...phisically beat up. A talk with long time friend "RAGE" and the rest is history.

Started lifting with RAGE @ universal west the beginining in August 08.
Aug. 232 wt. @ 23.7 %
Oct. 229 wt. @ 15.8 %

Only lost 3 lbs body wt. but an 8 % drop in body fat.
Back on track with the (original) goal of competing and blowing the competition off the stage!
Another body comp. in early Dec.

Firedrake
11-29-08, 1:55 pm
Steve,

I just noticed you'd started your Journey! Welcome! Your transformation thus far has already been inspiring, and for those "weak spot" squats you're talking about -- shee-it, son, you've got me pwned right and proper! It's nice to have someone else in the fifth decade on here!

You've come so far already, you're obviously re-focused on what's important. It's unfortunate but true, sometimes, that pain and loss make us realize what we DO have.

Congrats on making the commitment to the show!

I'm subbed in!

'drake

AZN-BEEF
11-29-08, 2:38 pm
what's going on Steve? Great work! Subbed

Mr. Dead
11-29-08, 3:22 pm
Those were some killer sessions you put in there!!! Definitely looking forward to seeing more!!!

sifusteve
11-29-08, 3:24 pm
what's going on Steve? Great work! Subbed

Thanks bro! looking forward to seeing you and the rest of the So. Cal. animals at our next ABC event. how your training going?

Firedrake
11-29-08, 6:23 pm
Those were some killer sessions you put in there!!! Definitely looking forward to seeing more!!!

Heh. Steve's an inspiration to the rest of us -- to move the iron he does after all he's been through keeps me inspired to push it harder -- I gotta catch up with him!

'drake

AZN-BEEF
11-29-08, 9:32 pm
Thanks bro! looking forward to seeing you and the rest of the So. Cal. animals at our next ABC event. how your training going?

im also looking forward to our next meeting! my training is going welll. when you have the time check out my log

sifusteve
11-29-08, 10:15 pm
Just finished 1hr of cardio-1st time on recumbent bike...it hit my glutes pretty good.
approx. 450 cal.

calfs
seated 4x35@90
standing 4x20 180

shoulder rehab
internal & external rotation
cable 3x15@20 90* arm
**externals tell me the shoulder is still weak and sore**
"but getting better"

prowrestler
11-29-08, 10:35 pm
Just finished 1hr of cardio-1st time on recumbent bike...it hit my glutes pretty good.
approx. 450 cal.

calfs
seated 4x35@90
standing 4x20 180

shoulder rehab
internal & external rotation
cable 3x15@20 90* arm
**externals tell me the shoulder is still weak and sore**
"but getting better"

injurys suck,

get it better

sifusteve
11-29-08, 10:40 pm
injurys suck,

get it better

From what I read, you are no stranger to injurys!
That what separates the animals from the rest...We still train...smarter not harder (the injurys that is).

prowrestler
11-29-08, 11:22 pm
From what I read, you are no stranger to injurys!
That what separates the animals from the rest...We still train...smarter not harder (the injurys that is).

yaaa, i got them lol

im a wounded animal, btu that makes me a dangerous one

sifusteve
11-30-08, 5:41 pm
cardio bike only 30 min.

Just got the word to lay off cardio till the first of March. Thats when pre-contest dieting starts. Three months to pack on as much muscle as possible...we'll see what happens.

Firedrake
11-30-08, 5:46 pm
cardio bike only 30 min.

Just got the word to lay off cardio till the first of March. Thats when pre-contest dieting starts. Three months to pack on as much muscle as possible...we'll see what happens.

Oh, great . . . NOW you get told to lay off cardio . . . *grin* So much for buying in bulk!

sifusteve
11-30-08, 5:51 pm
Oh, great . . . NOW you get told to lay off cardio . . . *grin* So much for buying in bulk!

Thats only for three months brother. I'll be living on one afer that!

InkdMuscle
12-01-08, 12:01 pm
cardio bike only 30 min.

Just got the word to lay off cardio till the first of March. Thats when pre-contest dieting starts. Three months to pack on as much muscle as possible...we'll see what happens.


Lucky... RAGE has me on 60min of cardio.. i am not looking forward to any more bumps in the increase of that. So enjoy the 3 months of bulking. Oh how i miss that.

Lunatic001
12-01-08, 12:10 pm
I can't wait to see your progress....training is spot on and no cadio necessary, you will blow up!

AZN-BEEF
12-01-08, 6:56 pm
how much cardio were you doing a week? time to blow up!

Mr. Dead
12-01-08, 7:34 pm
Thats only for three months brother. I'll be living on one afer that!

I have a feeling I'll be doing the same thing, come January...

sifusteve
12-01-08, 8:57 pm
how much cardio were you doing a week? time to blow up!

Three hours a week average.

Rage
12-01-08, 9:25 pm
Steve will put on a good 10 to 15 pounds come March 1st....watch this guy go...

sifusteve
12-02-08, 1:46 am
all machine work
fly machine (limited motion to rear)
2x12@220
decline press
2x14@220
pec deck
2x14@220

all the machines stack out @ 220
shoulder held up ok.

sifusteve
12-02-08, 1:58 am
tri extension (Rope)
2x220
Single dumbell extension (overhead)
1x200@20
1x220@20
1x220@18
Tri extension machine (pronated)
2x200@20
1x200,160,120@20 back up 1x160,200@14

A little shouder rehab
Internal rotation @ 90*
3x12@30

InkdMuscle
12-02-08, 12:03 pm
tri extension (Rope)
2x220
Single dumbell extension (overhead)
1x200@20
1x220@20
1x220@18
Tri extension machine (pronated)
2x200@20
1x200,160,120@20 back up 1x160,200@14

A little shouder rehab
Internal rotation @ 90*
3x12@30

Hell my tri's are pump'd just looking at this work out. I love working tri's i can really get them pump'd and big as all aach ee double hockey sticks.

Rage
12-02-08, 2:09 pm
tri extension (Rope)
2x220
Single dumbell extension (overhead)
1x200@20
1x220@20
1x220@18
Tri extension machine (pronated)
2x200@20
1x200,160,120@20 back up 1x160,200@14

A little shouder rehab
Internal rotation @ 90*
3x12@30

Way to swing the hammers brother!

DBOY
12-03-08, 1:22 am
tri extension (Rope)
2x220
Single dumbell extension (overhead)
1x200@20
1x220@20
1x220@18
Tri extension machine (pronated)
2x200@20
1x200,160,120@20 back up 1x160,200@14

A little shouder rehab
Internal rotation @ 90*
3x12@30

great session brotha...not bad for being a GRAMPS!!!! ;)

sifusteve
12-03-08, 1:39 am
great session brotha...not bad for being a GRAMPS!!!! ;)

You got that right (gramps)...My granddaughter is 5 on the 22nd of this month!

sifusteve
12-03-08, 1:58 am
I just waddled out of the gym after try to blow up my Quads...it worked.

Leg ext.
3x150@30
Leg press
2x1250@20 (Max machine can hold) *I miss the RAGES leg press...its been modified:):)*
Squats *First time using squat rack at this gym...short bar makes step back difficult*
2x315@20
Hack squats (feet togetter)
2x315@20
Leg ext. (toe in)
3x120@35

Firedrake
12-03-08, 2:01 am
Okay, so: HOW long do I have to try and catch up with you? Sheesh!

sifusteve
12-03-08, 2:08 am
Okay, so: HOW long do I have to try and catch up with you? Sheesh!

Till you or I die...last one standing and all that...You know the drill!

Tempus
12-03-08, 3:41 am
I just waddled out of the gym after try to blow up my Quads...it worked.

Leg ext.
3x150@30
Leg press
2x1250@20 (Max machine can hold) *I miss the RAGES leg press...its been modified:):)*
Squats *First time using squat rack at this gym...short bar makes step back difficult*
2x315@20
Hack squats (feet togetter)
2x315@20
Leg ext. (toe in)
3x120@35

Nice. Looking solid old man. =)

Factory
12-03-08, 9:35 am
I just waddled out of the gym after try to blow up my Quads...it worked.

Leg ext.
3x150@30
Leg press
2x1250@20 (Max machine can hold) *I miss the RAGES leg press...its been modified:):)*
Squats *First time using squat rack at this gym...short bar makes step back difficult*
2x315@20
Hack squats (feet togetter)
2x315@20
Leg ext. (toe in)
3x120@35

You're a beast. I don't know what else I can say.. Feet together on the hack squats change anything significantly?

sifusteve
12-03-08, 11:33 am
You're a beast. I don't know what else I can say.. Feet together on the hack squats change anything significantly?

Trying to work on my outer sweep!

InkdMuscle
12-03-08, 12:03 pm
Trying to work on my outer sweep!

So doing hack squats with the feet together really helps out the sweep on the quads. Man i need to change my stance.

sifusteve
12-03-08, 3:52 pm
So doing hack squats with the feet together really helps out the sweep on the quads. Man i need to change my stance.

Talk with RAGE!

Rage
12-03-08, 4:41 pm
Hey bro..things are moving along in here..I talked with the Press and it misses you too..

DBOY
12-05-08, 1:48 am
I just waddled out of the gym after try to blow up my Quads...it worked.

Leg ext.
3x150@30
Leg press
2x1250@20 (Max machine can hold) *I miss the RAGES leg press...its been modified:):)*
Squats *First time using squat rack at this gym...short bar makes step back difficult*
2x315@20
Hack squats (feet togetter)
2x315@20
Leg ext. (toe in)
3x120@35

hell yeah gotta love the waddle wen your done n PUMP'd....great leg day......yea yea we missd you at universal....

Lunatic001
12-05-08, 12:41 pm
Sir,

You are a strong MOFO! Workouts look intense as always, keep up the good work!

sifusteve
12-08-08, 9:41 am
Seated cable rows
2x300@12
Lat pulldowns (plate loading)
2x360@12
iso-row (plate loading)
2x270@16
close grip pulldowns
2x260@14

Went to the excaliber to watch Vic. as others have posted,they let the open class dbl entry and do novice. the winner in Vics class was very very good (no typical novice).
long day for him back stage weighing in at early AM then on stage late for pre-judging at 1530 (3:30).
All in all he did well and got some great experience for next time!

Rage
12-08-08, 2:10 pm
Nice back work bro...gotta get it in...

I put Vic right around 8th...what about you? I was fucking pissed at how many people dropped down into the beginner classes...Well, at least Jon made some good money.

Firedrake
12-08-08, 3:02 pm
Nice back work bro...gotta get it in...

I put Vic right around 8th...what about you? I was fucking pissed at how many people dropped down into the beginner classes...Well, at least Jon made some good money.

Steve and I were talking about that during the show, and how unfair it was to pit the novices against the open class folks. I don't know if that was due to a need to fill out the novice lineups or what, but it sucked.

Mr. Dead
12-08-08, 3:03 pm
Seated cable rows
2x300@12
Lat pulldowns (plate loading)
2x360@12
iso-row (plate loading)
2x270@16
close grip pulldowns
2x260@14

Went to the excaliber to watch Vic. as others have posted,they let the open class dbl entry and do novice. the winner in Vics class was very very good (no typical novice).
long day for him back stage weighing in at early AM then on stage late for pre-judging at 1530 (3:30).
All in all he did well and got some great experience for next time!

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

sifusteve
12-08-08, 9:20 pm
Nice back work bro...gotta get it in...

I put Vic right around 8th...what about you? I was fucking pissed at how many people dropped down into the beginner classes...Well, at least Jon made some good money.

maybe even 7th but, right in there somewhere!

AZN-BEEF
12-09-08, 2:32 am
monster numbers!

p.s after that small talk we had about getting experience, chances of me stepping up on stage went up in 09! BUT i will make my final decision in jan-feb...

sifusteve
12-10-08, 9:00 am
monster numbers!

p.s after that small talk we had about getting experience, chances of me stepping up on stage went up in 09! BUT i will make my final decision in jan-feb...

we will support you 100% no matter what you decide.

Lunatic001
12-10-08, 2:13 pm
Nice workouts sir....I want to get as strong as you someday! I got to catch up and I have a lot of ground to cover.....

Tempus
12-10-08, 3:15 pm
Oh hell Luny, you got 30 years to catch him ;)

sifusteve
12-11-08, 3:43 pm
Oh hell Luny, you got 30 years to catch him ;)


If I slow down and let ya, that is!

sifusteve
12-11-08, 4:10 pm
I've not been posting as I should (getting ready for a big court Day)!

My attorney and I kicked butt!! So finally alot of things can start to get back to normal (what ever normal is).

Tempus
12-11-08, 9:58 pm
Congrats on kicking ass in court. Now get back to the gym and channel it in to big gains!

Firedrake
12-12-08, 12:11 am
I've not been posting as I should (getting ready for a big court Day)!

My attorney and I kicked butt!! So finally alot of things can start to get back to normal (what ever normal is).

Good for you! I'm glad to hear it came out well!

Then again, "normal" for you is, of course, larger than normal for other people.

DBOY
12-13-08, 1:25 am
I've not been posting as I should (getting ready for a big court Day)!

My attorney and I kicked butt!! So finally alot of things can start to get back to normal (what ever normal is).

congrats in court GRAMPS....and may i add for those who havent seen GRAMPS lately....he is gettn big as FUCK!!!!

sifusteve
12-14-08, 10:53 am
I haven't posted my last week of workouts even though they have been good/solid sessions. I'll be training back/calfs this morning.
I had my daughter for a few hours yesterday, we laughed, played with BRATZ dolls and talked about workouts (no really) and she is 8. I was off the the gym and she went to do Pilates...go figure!
Her mother used to hold every type of certfication there was in fitness.
We were quite the gym rat family.

sifusteve
12-14-08, 4:42 pm
seated cable rows
1x300@10
1x300@12

close grip pulldowns
1x235@12
1x250@10

medium wide pulldowns, plate loading (nautilus, articulating handles)
1x360@10
1x360@14

machine rows
2x180@25

strait arm pulldowns
2x70@25

Talked with my old training partner about wourking out together staring next week in the early AM. We havent trained together in over 11 years.
It has been difficult to get to Riverside to train with RAGE, DBOY and Russel and at Universal West which is still my preference (If you want to be huge...train with the huge).

Firedrake
12-14-08, 4:48 pm
Then I guess, Steve, I need to be coming out there to train with -you-. <grin>

Nice numbers! I'm glad you had some fun with your daughter! Pilates at her age?

DBOY
12-15-08, 1:58 am
seated cable rows
1x300@10
1x300@12

close grip pulldowns
1x235@12
1x250@10

medium wide pulldowns, plate loading (nautilus, articulating handles)
1x360@10
1x360@14

machine rows
2x180@25

strait arm pulldowns
2x70@25

Talked with my old training partner about wourking out together staring next week in the early AM. We havent trained together in over 11 years.
It has been difficult to get to Riverside to train with RAGE, DBOY and Russel and at Universal West which is still my preference (If you want to be huge...train with the huge).

nice workout brotha.....huge numbers

sifusteve
12-17-08, 10:02 am
Got off work early on monday but, had a difficult ytime staying awake driving home (1 hour). I was so physically exhausted that i decided not ot train.

Great energy levels Tues. night for Quads even though it was very late (for me...8:00) Weight up to 236.5

Leg ext. (pre-exhaust)
1x120@50
1x150@40
1x180@30
2x285@20

Leg press
1x950@30
1x1220@20
1x1220@30

Hack squat
1x320@30
1x410@20
1x500@20

Leg ext.
1x150@30
2x285@20

InkdMuscle
12-17-08, 5:01 pm
Got off work early on monday but, had a difficult ytime staying awake driving home (1 hour). I was so physically exhausted that i decided not ot train.

Great energy levels Tues. night for Quads even though it was very late (for me...8:00) Weight up to 236.5

Leg ext. (pre-exhaust)
1x120@50
1x150@40
1x180@30
2x285@20

Leg press
1x950@30
1x1220@20
1x1220@30

Hack squat
1x320@30
1x410@20
1x500@20

Leg ext.
1x150@30
2x285@20

Kinda looks like my leg work out..minus the heavy weight. lol....

Firedrake
12-17-08, 6:23 pm
Damn, Steve -- You're really making me want some real wheels! That's some good work!

Rage
12-17-08, 8:51 pm
Got off work early on monday but, had a difficult ytime staying awake driving home (1 hour). I was so physically exhausted that i decided not ot train.

Great energy levels Tues. night for Quads even though it was very late (for me...8:00) Weight up to 236.5

Leg ext. (pre-exhaust)
1x120@50
1x150@40
1x180@30
2x285@20

Leg press
1x950@30
1x1220@20
1x1220@30

Hack squat
1x320@30
1x410@20
1x500@20

Leg ext.
1x150@30
2x285@20

Thats the ticket!

Toni69
12-17-08, 9:18 pm
Thats the ticket!

x2...wow! sick leg day there! I love it!

sifusteve
12-18-08, 9:16 am
Quote:
Originally Posted by ragingmuscle
Thats the ticket!

x2...wow! sick leg day there! I love it!



It's been two days and I still walk funny! :)

sifusteve
12-18-08, 9:31 am
x2...wow! sick leg day there! I love it!

So the whole time i'm doing these I'm thinking of RAGE and trying to imagine that it's me. Dare to dream!

standing shrugs
1x405@20
2x495@12 no chalk...straps were sliping bad
1x405@30

seated (plate machine)
1x270@30
1x360@20
1x450@20

single arm DB shrug w/30* forward lean
3x120@20

standing calf machine shrugs
1x285@30
1x285@40
1x285@50

How the h--- does RAGE do 585 for 40 reps. I don't believe it and I was there!
I'm go to check the mirrors..LOL

Rage
12-18-08, 12:02 pm
LOL..always good for a laugh Steve...oh and that was 585 for 50..just trying to stay far enough ahead of you guys..fuckers keep catching up...I know you guys are going to pass me but I've got some more fight left in me...that is until I readjust the mirrirs..lol

AZN-BEEF
12-19-08, 3:20 am
standing calf machine shrugs? hmm intersting, i gotta try that sometime

strong numbers as usual!

Firedrake
12-19-08, 3:33 am
Okay, okay . . . you can put your shoulders down now. . . whaddaya mean you CAN'T?

Damn, Steve -- and here I was feeling happy with my shrugs at 225!

DBOY
12-20-08, 12:29 am
nice workout today gramps....you keep me on my toes wit those shrugs!!!!!

sifusteve
12-20-08, 10:21 am
0600 workout with my past training partner

Alternating bi/tri
curl machine articulating grip
2x80@20
2x120@12

tri extension machine Hammer grip
2x180@20
2x220@20

bi curl machine supinated grip
2x60@20
2x12012

Tri pushdown straight bar
3x220@20

drag culs (no lipstick)
3x80@20

dip machine palm in
3x180@20

*Arms are officially fried*

sifusteve
12-20-08, 10:33 am
weighed in at 233 (her scale seems light by 4 lbs)
as always it was a combination of the Jackson-Pollock 3-pinch & Hydrostatic
11.2 / 11.1 respectively
thats a 4% lose in body fat (last test 0n Sep-9 was 15.8/15.5 @ 232wt.) while gaining a pound in body weight.

sifusteve
12-20-08, 10:49 am
Universal west let me workout with them (minus a vacationing RAGE)

Single arm DB rows
2x120@20

Lat pulldowns simi-wide grip
1x180@12
1x180@15

Cose grip pulldowns
2x18@15

Straight arm pulldowns narrow grip
2x60@15

Straight bar shrugs
1x405@30
1x585@6
*1x585@15* First time w/this weight
(I think i'm 2 inches shorter now)

Single side DB shrugs w/15* forward bend
1x120@20

There is no shortage for inspiration and encouragement working out with these animals...Thanks DBOY and Russ for the great workout! RAGE, we'll see back next week ?

prowrestler
12-20-08, 12:34 pm
lookin damn strong dude,and your lean too! sick!

Rage
12-20-08, 9:53 pm
weighed in at 233 (her scale seems light by 4 lbs)
as always it was a combination of the Jackson-Pollock 3-pinch & Hydrostatic
11.2 / 11.1 respectively
thats a 4% lose in body fat (last test 0n Sep-9 was 15.8/15.5 @ 232wt.) while gaining a pound in body weight.

Incredible results Steve..Great job!

sifusteve
12-21-08, 12:23 am
Incredible results Steve..Great job!

Just doing what you tell me...choke...gag!

sifusteve
12-21-08, 6:49 pm
Decline hammer press
2x270@15
2x360@8

Incline hammer press
*3x180@15

Chest fly machine
2x225@16
2x285@12

pec dec
2x160@14
2x200@8

Dip machine-Palm back/elbow out
2x225@20

Single arm chest fly
2x180@16

Happy Chanukah!

Tempus
12-21-08, 9:49 pm
Damn. Hitting it hard old man. I like what I see. You coming out with us next weekend?

Rage
12-22-08, 1:10 am
See you tomorrow bro..

sifusteve
12-22-08, 9:32 am
Damn. Hitting it hard old man. I like what I see. You coming out with us next weekend?

That is still the plan...see you then?

Factory
12-22-08, 1:51 pm
strong work man. Happy Chanukah

sifusteve
12-22-08, 2:45 pm
Early morning (0600) workout with local partner

pullups-assisted
2x20@80

Lat pulldown simi-wide
4x180@20

lat pulldowns med-wide [nautilus XPlode (articulating grip)]
4x180@20

nautilus iso-row
4x180@20

lat pulldown wide (high Dbl cable machine)
2x70@20

close grip pulldowns
2x195@12

simi-light day, good pump
Still hope to make it to Riverside to train with RAGE, DBOY and 42 plus 2 at 1400 hrs

Mr. Dead
12-22-08, 2:48 pm
You're definitely hittin' it hard!!! Happy Chanukah!!!

Themostocles
12-22-08, 3:11 pm
These old men are whipping my ass on weight lol. -T.

Lunatic001
12-22-08, 3:22 pm
Looking good sir....I hope I could make it on saturday....I sure need the recharge in motivation...

Tempus
12-23-08, 12:59 am
Early morning (0600) workout with local partner

pullups-assisted
2x20@80

Lat pulldown simi-wide
4x180@20

lat pulldowns med-wide [nautilus XPlode (articulating grip)]
4x180@20

nautilus iso-row
4x180@20

lat pulldown wide (high Dbl cable machine)
2x70@20

close grip pulldowns
2x195@12

simi-light day, good pump
Still hope to make it to Riverside to train with RAGE, DBOY and 42 plus 2 at 1400 hrs

Wow. Ancient fuckers still have game! Nice lat work.

Firedrake
12-23-08, 3:14 am
Good looking work, Steve!

sifusteve
12-23-08, 12:12 pm
Still hope to make it to Riverside to train with RAGE, DBOY and 42 plus 2 at 1400 hrs

Monday PM @ Universal west

Flat bench (2 boards)
2x225@15
1x315@8

Incline smith
2x135@16
2x185@10

decline DB
2x100@16

curls (Straight bar)
2x85@15
2x105@12

DB concentration curls
2x35@16

Preacher curls (Straight bar)
2x85@16

wrist curls (Behind the back)
3x95@12

reverse wrist curls
3x45@12

I'm getting very frustrated with this shoulder injury that just keeps lingering

Themostocles
12-23-08, 12:13 pm
Shoulder injury or not, that is some impressive pressing. -T.

sifusteve
12-23-08, 12:20 pm
0530-Light legs

Leg extension
3x150@30

Leg press
2x800@20
2x1000@20

Hack squats
3x300@20

leg extension
3x150@30

leg curl (seated)
3x120@15

leg curl (standing)
3x35@15

I'm starting to have a difficult time keeping track of all the injurys and modifications that I need to do to keep training! I guess thats all part of getting older :(

Themostocles
12-23-08, 12:22 pm
Wow! You press more on your light day than I do on my heavy. Can I be like you when I grow up lol. -T.

sifusteve
12-23-08, 12:30 pm
Wow! You press more on your light day than I do on my heavy. Can I be like you when I grow up lol. -T.

Only if you want to walk funny:) LOL

Themostocles
12-23-08, 12:41 pm
Only if you want to walk funny:) LOL

I already got a gimp walk, so why not lol. -T.

InkdMuscle
12-23-08, 12:42 pm
0530-Light legs

Leg extension
3x150@30

Leg press
2x800@20
2x1000@20

Hack squats
3x300@20

leg extension
3x150@30

leg curl (seated)
3x120@15

leg curl (standing)
3x35@15

I'm starting to have a difficult time keeping track of all the injurys and modifications that I need to do to keep training! I guess thats all part of getting older :(

Nice job gramps#2. =D Ill b there pressing that weight shortly. Hopefully soon. They say first thing to go is ur mind when u get older. Next is the sanity.LOL

sifusteve
12-23-08, 12:51 pm
Nice job gramps#2. =D Ill b there pressing that weight shortly. Hopefully soon. They say first thing to go is ur mind when u get older. Next is the sanity.LOL

eeh! speak up sonny I don't hear so well anymore!

prowrestler
12-23-08, 12:57 pm
awsome work recently man. strong sessions and good volume in one

Themostocles
12-23-08, 1:01 pm
eeh! speak up sonny I don't hear so well anymore!

Its only to be expected at your age. But I always heard there was something that even went before all of the rest, hmmm.... -T.

Rage
12-23-08, 1:49 pm
...did you leave any leg strength for later....

sifusteve
12-23-08, 2:04 pm
...did you leave any leg strength for later....

Thats why I went light!

InkdMuscle
12-23-08, 4:42 pm
Thats why I went light!

Shit if that is light im never gonna work legs with you. At least not anytime soon.

sifusteve
12-23-08, 5:09 pm
Shit if that is light im never gonna work legs with you. At least not anytime soon.

Everthing in perspective...Due to the severe arthritis in my knees [along with the rice crispies sound and feel (snap,crackle and pop)] I have to keep my movements at or mostly above parallel.
this gives me an advantage over all you animals that do box squats and the such with complete range of motion.
Did I mention that those ranges (in my youth) played a big part in my arthritis.
800 lb squats and 2300 lb leg presses have a way of wearing you down!
**No regrets although I do miss being able to run sometimes**

AZN-BEEF
12-23-08, 5:51 pm
damn training twice a day..doesnt seem to slow you down! keep moving that iron! train hard and win easy.. lol...

and congrats on getting your bf% to 11...good thing for muscle memory eh?

DBOY
12-23-08, 11:31 pm
some nice training here GRAMPS....good workn out wit you today on legs brotha.

sifusteve
12-24-08, 9:04 am
Leg extension
1x70@60
1x105@50
1x140@40

*Squats*
2x405@20

leg curl (lying)
1x35@15
1x45@12

leg curl (Standing)
2x35@15

Between my AM and this workout...my legs will never speak to me again!:)
*above parrallel*

Themostocles
12-24-08, 10:02 am
Hitting legs twice? In one day? You are sick sick SICK! -T.

sifusteve
12-24-08, 11:57 am
0530-all machine work

Shoulder press
4x120@20

Lateral raises
4x40@20

rear delts
4x120@20

Front delts (throgh the leg cable)
4x50@20

Short and sweet with very little pain
First lateral raises in three months
Shoulder is getting better YEA! :):)

Themostocles
12-24-08, 12:18 pm
Nice to hear the shoulder isfeeling better. -T.

sifusteve
12-24-08, 12:22 pm
Nice to hear the shoulder isfeeling better. -T.

Thanks bro!

InkdMuscle
12-24-08, 3:00 pm
0530-all machine work

Shoulder press
4x120@20

Lateral raises
4x40@20

rear delts
4x120@20

Front delts (throgh the leg cable)
4x50@20

Short and sweet with very little pain
First lateral raises in three months
Shoulder is getting better YEA! :):)

What the heck gramps. i thought we were working shoulders on Sat at Kolesum.LOL... Oh well ill have to show the guys the Triple T's by my self then.....=D

sifusteve
12-24-08, 3:18 pm
What the heck gramps. i thought we were working shoulders on Sat at Kolesum.LOL... Oh well ill have to show the guys the Triple T's by my self then.....=D

I'm still good for shoulders on Saturday morning...Light that is!

sifusteve
12-25-08, 3:18 pm
Bored out of my mind!!!
It's raining hard and there is no one to play with (the gym is closed).
Tomorrow can't come soon enough.

Tempus
12-25-08, 8:23 pm
Yeah, I went out for my workout and the 24hr here is closed. WTF. 24hr should never be closed.

May your candles lite well.

Rage
12-26-08, 10:54 am
Always putting in consistent work bro..nice job..see you later today..

sifusteve
12-26-08, 12:30 pm
0530
All machine work...light with emphasis on getting my elbows out (they have been tucked in/down to protect the shoulder)

Chest press
4x140@16

Incline press
4x120@16

Decline press
4x160@16

Pec deck
2x100@20
2x180@12

Single arm fly (for peek contraction)
4x80@14

Cable flys
4x100@12

InkdMuscle
12-26-08, 12:31 pm
I'm still good for shoulders on Saturday morning...Light that is!

Light i didnt even know that word exsisted in your vocab... but i guess ill let ya slack.LOL

Themostocles
12-26-08, 1:12 pm
Nice light work lol. Hows the choulder now? -T.

sifusteve
12-26-08, 3:58 pm
Nice light work lol. Hows the choulder now? -T.

Getting better all the time. Thanks for asking. The hard part is to keep it light and not go for some bigger numbers. The "I used to" mind set can be destructive if not kept in check.

Firedrake
12-26-08, 4:07 pm
Getting better all the time. Thanks for asking. The hard part is to keep it light and not go for some bigger numbers. The "I used to" mind set can be destructive if not kept in check.

Boy, do I understand that one . . . nice "light" work!

LittleMan55
12-26-08, 4:09 pm
Solid work today....

New in here so if you do't mind me asking what happened to your shoulder? I'll be back areond in here...

sifusteve
12-26-08, 11:33 pm
Solid work today....

New in here so if you do't mind me asking what happened to your shoulder? I'll be back areond in here...

I"m not entirely sure. I came back too fast and too strong.
The left shoulder (medial) has had a lot of pain with over head movements or any that involve my elbows out 30* or more from my sides. Trying to keep up with the guys at Universal West is both a blessing and a curse.

sifusteve
12-26-08, 11:41 pm
A little catch up work with the guys.

Close grip bench
1x225@10
1x225@20

Sholder press (smith machine)
1x185@10
1x185@16

Dead lifts
1x225@20
1x315@15

shoulder shruqs
1x225@30
1x405@20
1x585@20

Themostocles
12-26-08, 11:50 pm
You just completely deflated my deadlifting ego with that 315x20, thats pretty freaky stuff Steve. -T.

Tempus
12-27-08, 1:15 am
It was only 315 for 15. Thats like a warm up.

DBOY
12-27-08, 1:20 am
good workout today GRAMPS.....lookn bigger n bigger everytime i see you!!1

Themostocles
12-27-08, 1:26 am
It was only 315 for 15. Thats like a warm up.

Eather way it badass. Warmup lol?!?! I can hit the 225x20, but 315x15 is kickass. -T.

sifusteve
12-27-08, 10:16 am
It was only 315 for 15. Thats like a warm up.


I know this is going to sound weird...This was my first attempt at deadlifting in some 15 years...maybe more. I need to thicken up my back.

Themostocles
12-27-08, 7:17 pm
I know this is going to sound weird...This was my first attempt at deadlifting in some 15 years...maybe more. I need to thicken up my back.

You are a sick, sick old man lol. -T.

Tempus
12-28-08, 3:51 am
He was doing bent over rows with 405 today. For about a thousand reps. Maybe more. I lost count, feel asleep, woke up and he was still going.

sifusteve
12-28-08, 1:11 pm
He was doing bent over rows with 405 today. For about a thousand reps. Maybe more. I lost count, feel asleep, woke up and he was still going.

Don't believe him! Yes I did do 315 for 20 (last 5 were questionable reps)
Yea I tryed 405 but they were the ugliest looking reps you could imagine.

I seem to recall TEMPUS picking up the weight and throwing it around a few times also.

I'm blaming all you young animals. If you all weren't so darn strong us old guys could just sit back a relax a little...NOT!

Themostocles
12-28-08, 4:51 pm
We got video of these alleged rows lol? -T.

Firedrake
12-28-08, 4:55 pm
We got video of these alleged rows lol? -T.

. . . as soon as I can get them downloaded and edited . . .

Themostocles
12-28-08, 5:02 pm
. . . as soon as I can get them downloaded and edited . . .

Well shit, I was just kidding lol. -T.

sifusteve
12-28-08, 6:40 pm
Well shit, I was just kidding lol. -T.

Coming soon...proof of THE UGLIEST bent over rows in the history of the sport.

AZN-BEEF
12-28-08, 9:56 pm
Don't believe him! Yes I did do 315 for 20 (last 5 were questionable reps)
Yea I tryed 405 but they were the ugliest looking reps you could imagine.

I seem to recall TEMPUS picking up the weight and throwing it around a few times also.

I'm blaming all you young animals. If you all weren't so darn strong us old guys could just sit back a relax a little...NOT!


. . . as soon as I can get them downloaded and edited . . .

WOW.. i cant wait to see the video of you barbell rowing 405!

haha everybody wants to be the top dog! we're all starving to be number #1 in the group, but it looks you guys arent slowing down!

Tempus
12-28-08, 10:09 pm
Coming soon...proof of THE UGLIEST bent over rows in the history of the sport.

I just got back from the gym for a wrap-up/burnout session and saw someone "rowing" that made me feel sooooo much better about our attempts. I didn't realize that you can do a hybrid deadlift-row by squating all the way down and then powering back up while rowing. Utterly awesome. Too bad it was only with 135 ;)

sifusteve
12-28-08, 10:43 pm
Machine curls (supinated)
2x120@20
2x160@15

Hammer curls (rope)
2x120@20
2x160@16

Drag curls
2x60@20
2x80@20

isolated curls
2x40@20
2x60@12

machine curls (supinated)
2x80@30

sifusteve
12-28-08, 10:50 pm
I just got back from the gym for a wrap-up/burnout session and saw someone "rowing" that made me feel sooooo much better about our attempts. I didn't realize that you can do a hybrid deadlift-row by squating all the way down and then powering back up while rowing. Utterly awesome. Too bad it was only with 135 ;)

I hope your not trying to justify our 405 row movement as "OK"! LOL:)

Lunatic001
12-29-08, 1:44 pm
Looking large in the pics sir! hope you enjoy the coming days!(don't want to be disrespectful or offend you in any way!).....we will catch up at an ABC soon....

Tempus
12-29-08, 3:40 pm
I hope your not trying to justify our 405 row movement as "OK"! LOL:)

Never. Its just that they aren't as bad as they could have been. We just weren't trying hard enough.

Firedrake
12-29-08, 4:47 pm
Well shit, I was just kidding lol. -T.

Oh, I know -- I'm just frustrated with the whole mess. I've got the video guru here at the office downloading it for me . . . then I'll start editing.

sifusteve
12-30-08, 12:08 pm
All machine work

Seated high rows-elbows out/high
3x210@14

Lat pulldown-wide
1x180@20
2x210@12

Close grip pulldowns-plate loading machine
3x230@15

Pullovers-plate loading machine
3x180@20

Abs
Machine crunches
5x80@20

Rage
12-30-08, 1:52 pm
I am still in awe of the progress you've made in such a short period of time....awesome job brother...keep eating!

sifusteve
12-31-08, 1:00 pm
Leg ext (pre-exhaust)
1x105@50
1x140@40
1x175@30

Leg press
1x720@30
1x900@25
1x1580@22
1x1580@7...aaaahhhhh...severe pain behind the left patella!

Done (with legs) for the day. Still painfull to the touch Wed. AM!

sifusteve
12-31-08, 1:09 pm
Tri extention (rope)
2x200@20

Dip machine (Plate laoding)
2x270@16

Single DB overhead extentions
2x100@20

Tri ext (pronated)
3x220@20

sifusteve
12-31-08, 1:10 pm
I am still in awe of the progress you've made in such a short period of time....awesome job brother...keep eating!

Hard work...good eating...and a great trainer!

AZN-BEEF
12-31-08, 9:21 pm
hope your hamstring feel better bro! keep up the great work

Themostocles
01-01-09, 3:21 am
Happy New Years bro! -T.

sifusteve
01-01-09, 11:48 am
Happy New Years bro! -T.

Thanks...back at ya!

sifusteve
01-01-09, 2:55 pm
All machine work

Shoulder press
2x140@20
2x180@14

Lateral raises
2x50@20
2x70@20

Front delt raises (cable thru legs)
2x40@20
2x50220

Rear delt
2x70@20
2x100@20

moderate pain - good range of motion
Left knee still sore as #$&*

Themostocles
01-01-09, 2:57 pm
Jeez old man, sounds like you are falling apart. But then again looking at your numbers I am pretty sure you could take me apart, so I will shut up now lol. -T.

sifusteve
01-01-09, 3:08 pm
Jeez old man, sounds like you are falling apart. But then again looking at your numbers I am pretty sure you could take me apart, so I will shut up now lol. -T.

There are times I feel like Humty dumty! Thank G-D he sees fit to put me back together again on a daily basis!

prowrestler
01-01-09, 3:10 pm
All machine work

Shoulder press
2x140@20
2x180@14

Lateral raises
2x50@20
2x70@20

Front delt raises (cable thru legs)
2x40@20
2x50220

Rear delt
2x70@20
2x100@20

moderate pain - good range of motion
Left knee still sore as #$&*

all machine work eh? guess its good to change shit up every now and then, aslong as its hard work its all good

sifusteve
01-01-09, 3:27 pm
all machine work eh? guess its good to change shit up every now and then, aslong as its hard work its all good

Training with my old partner has been a G-D send. He may be a bit out of shape (for now) but he is a no nonsense type of guy with great genetics and a focused work ethic. He pushes me with a relentless sarcasm that only a true brother can get away with.
Not to take anything away from my partners at Universal west..They are the same in every way. It's more difficut to be consistent with them due to the travel/workout time.

prowrestler
01-01-09, 3:31 pm
Training with my old partner has been a G-D send. He may be a bit out of shape (for now) but he is a no nonsense type of guy with great genetics and a focused work ethic. He pushes me with a relentless sarcasm that only a true brother can get away with.
Not to take anything away from my partners at Universal west..They are the same in every way. It's more difficut to be consistent with them due to the travel/workout time.

how this relates to machine work, ill never know lol

the way you describe that guy reminds me of myself and my new training partner, the sarcasm and jokes and hard ass work!

sifusteve
01-01-09, 3:48 pm
how this relates to machine work, ill never know lol

the way you describe that guy reminds me of myself and my new training partner, the sarcasm and jokes and hard ass work!

Weight is weight..how and why we move it defines us and the results we get! (I go off sometimes...no it's not my age...I don't think) LOL

Glad to hear you have a partner like that...the two of you will get huge together because of it.

Themostocles
01-01-09, 10:04 pm
Just saw your videos from the ABC, you are thick ass hell bro. And those rows weren't THAT ugly lol. A little shallow on the 405, but still impressive. -T.

Tempus
01-01-09, 10:13 pm
You mean those nasty deadlift rows with all that leg pumping action...?

Yeah, it was awesome. Steve is huge and getting leaner every week.

Themostocles
01-01-09, 10:53 pm
You mean those nasty deadlift rows with all that leg pumping action...?

Yeah, it was awesome. Steve is huge and getting leaner every week.

And which one are you? I know Steve cause that one was hard to figure out lol, but none were labeled Tempus. -T.

Tempus
01-02-09, 12:17 am
I'm Mark. So the cool looking ones. ;)

Firedrake
01-02-09, 1:30 am
Training with my old partner has been a G-D send. He may be a bit out of shape (for now) but he is a no nonsense type of guy with great genetics and a focused work ethic. He pushes me with a relentless sarcasm that only a true brother can get away with.
Not to take anything away from my partners at Universal west..They are the same in every way. It's more difficut to be consistent with them due to the travel/workout time.

"Relentless sarcasm . . ." like you were using on me on Saturday when you were asking if I was going to keep doing pulldowns all day? <grin>

DBOY
01-02-09, 2:44 am
hows the knee gramps?.....happy new years gramps!!!

sifusteve
01-02-09, 8:54 am
hows the knee gramps?.....happy new years gramps!!!

Just starting to be a little less painfull...and yours?

sifusteve
01-02-09, 9:08 am
Just saw your videos from the ABC, you are thick ass hell bro. And those rows weren't THAT ugly lol. A little shallow on the 405, but still impressive. -T.

I go shallow to consistent with my personallity. LOL
We said they were ugly!

sifusteve
01-02-09, 12:28 pm
Biceps curl (machine supinated)
2x80@16
2x120@10

Tricep extennsion (machine hammer)
2x80@20
2x100@16

bisolator (machine independant supination)
2x160@12
1x200@8
1x160@14

Triceps extension (machine pronated)
1x160@20
2x200@20

concentration curls (freemotion cable)
2x80@14
2x1x100@8
1x80@14

overhead triceps extention (single DB)
1x100@20
2x110@20

Ab crunch machine
4x105@25

Themostocles
01-02-09, 12:38 pm
Nice gun show Steve. -T.

pedraza
01-02-09, 12:41 pm
nice machine work

Mr. Dead
01-02-09, 5:18 pm
Killer arm session!!!

Firedrake
01-02-09, 5:26 pm
You tryin' to make me look weak, Steve? Sweet work, bro!

sifusteve
01-04-09, 12:47 am
Soooo...instead of going to San Diego for the ABC with "the freak" and Brandon Curry...I stayed home and played Hannah Montana vidio games and watched a great action movie...The prince and I (the honeymoon) with pizza and the company of a beautiful eight year old (my youngest). No regrets!
At 50 (with 2 grown kids) the one thing I do know is that the time we have with our children is very short and that the Iron will always be there waiting to get thrown around.
Now I am getting to experience the best of both worlds and loving every moment whether its puking in the corner of the gym or playing with BRATZ dolls..It's all good!

Themostocles
01-04-09, 1:29 am
My 5yr old girl loves going to the gym with me. She can already do more pullups than me lol. And pride goes out the window when you have girls, my log book has all kind of stickers on it and in it. I am a hardcore dad, and so are you bro. -T.

pedraza
01-04-09, 9:55 am
cant wait till my son gets a little older so he can tag along when i go to the gym. get him likeing the gym and become a freak

sifusteve
01-04-09, 1:19 pm
My 5yr old girl loves going to the gym with me. She can already do more pullups than me lol. And pride goes out the window when you have girls, my log book has all kind of stickers on it and in it. I am a hardcore dad, and so are you bro. -T.


cant wait till my son gets a little older so he can tag along when i go to the gym. get him likeing the gym and become a freak

Now is when they learn the ins and outs of gym life from form and tecnique to drive and hard work.
My Ex and I were quite the gym rat family with lots of work and friends. Between the two of us we had every cert. there was...no joke. The point is she hates me so much that she poisons our daughter against anything that I like or do.
The last time was with martial arts, a studio I owed and ran and a court battle in part because she went twice a week and was "told" she no longer liked it. I lost and mom won that one.
Point...I'm carefull in guiding my daughters choices to circumvent my Ex!
Moral of the story; don't get divorced.

Themostocles
01-04-09, 1:47 pm
Too late, I am already divorced. I run the same battle and the same war. But I have advantages she doesn't have, so I tend to win alot more. But I also pick my battles carefully and where it matters. Sorry to hear your ex is that way Steve, it should be about the good of the children, not your ex's pride. -T.

sifusteve
01-04-09, 1:48 pm
Too late, I am already divorced. I run the same battle and the same war. But I have advantages she doesn't have, so I tend to win alot more. But I also pick my battles carefully and where it matters. Sorry to hear your ex is that way Steve, it should be about the good of the children, not your ex's pride. -T.

Amen brother, amen.

pedraza
01-04-09, 3:54 pm
well the best of luck to you to in the future with things

sifusteve
01-05-09, 2:16 pm
Sun afternoon

Lat pulldowns (med grip)
2x360@12

seated row
2x360@12

close grip pulldown
1x270@14
1x300@12

deadlifts
1x225@16
2x315@12

straight arm pulldowns
3x100@20

Themostocles
01-05-09, 10:04 pm
Strong back work bro. -T.

DBOY
01-06-09, 12:45 am
Just starting to be a little less painfull...and yours?

knees feeln a lil better..think im gana stay off the leg press for a week or two.

sifusteve
01-06-09, 12:54 am
knees feeln a lil better..think im gana stay off the leg press for a week or two.

You and me both then!

Firedrake
01-06-09, 12:56 am
Damn, Steve -- that's some serious pulling! I'm impressed!

sifusteve
01-06-09, 1:22 am
Flat DB press
2x80@20

Incline smith
2x225@12

DB flys
no can do
hurts the shoulder too much

Decline DB press
2x80@20

Concentration curls
2x35@15

St bar curls
2x115@12,15

Preacher curls (without sermon)
1x95@15
1x115@12
1x95@15

Seated calfs
2x210@35
1x280@20

leg press calfs
3x500+@15

Themostocles
01-06-09, 2:33 am
Sorry that the shoulder is hurting too much to do flyes, still a great workout Steve. 20 reps with80s is impressive(atleast to me). -T.

sifusteve
01-06-09, 10:53 am
Sorry that the shoulder is hurting too much to do flyes, still a great workout Steve. 20 reps with80s is impressive(atleast to me). -T.

Thanks. Working through/around our injurys is what makes us stronger (mentally)...So i'm told!

Toni69
01-06-09, 11:17 am
Thanks. Working through/around our injurys is what makes us stronger (mentally)...So i'm told!

this is absolutely true! My back injuries will always come back to haunt me at some point in my training but over the yrs I learned to work through it and around it..comes with the territory, with all sports. Its how you pick up where you left off regardless that makes you stronger...you create a vision, plan the steps to make your goals real, then take action...slow and steady will always win the race.

Anywooooo,

about these brownies and cookies I wanna send you. I noticed the address says Tom Fuller and Assoc. So, I didnt know you all work together, so your gonna share right? LOL

Im goin to send this out Thursday, baking tomorrow night. Which mailing option you think is best? fed ex or express mail?

sifusteve
01-06-09, 11:25 am
about these brownies and cookies I wanna send you. I noticed the address says Tom Fuller and Assoc. So, I didnt know you all work together, so your gonna share right? LOL

Im goin to send this out Thursday, baking tomorrow night. Which mailing option you think is best? fed ex or express mail?

Is now a bad time to say I failed "sharing" in kindergarten...45 years ago! LOL

The least expensive way is the best way to send them!

Toni69
01-06-09, 11:26 am
Is now a bad time to say I failed "sharing" in kindergarten...45 years ago! LOL

The least expensive way is the best way to send them!

noooo..I need the fastest way so they stay as fresh as possible. the cold weather helps to preserve them though but can dry everything out if in the box for too long too. Is fed ex faster then express mail and are you OR ANYONE U SHARE WITH, LOL allergic to nuts or anything else?

sifusteve
01-06-09, 11:34 am
noooo..I need the fastest way so they stay as fresh as possible. the cold weather helps to preserve them though but can dry everything out if in the box for too long too. Is fed ex faster then express mail and are you OR ANYONE U SHARE WITH, LOL allergic to nuts or anything else?

I'm...I mean we aren't allergic to anything at least not from my observations...I'll ask today at our workout!
Same goes for the shipping question..I'll ask the expert RAGE!

Toni69
01-06-09, 11:40 am
I'm...I mean we aren't allergic to anything at least not from my observations...I'll ask today at our workout!
Same goes for the shipping question..I'll ask the expert RAGE!

okie dokie..let me know later so I can get organized and send you guys some good yummies. YAY!

Im thinking the brownies of course, which are just fudgey, no nuts...

oatmeal cherry cookies (I sometimes make them spicy with cinn and nutmeg but if you dont like that, I can go plain)

and maybe one other..I gotta go through my recipes and find which cookies travel well cause I keep notes on that.

Lunatic001
01-06-09, 12:22 pm
Sir,

You better save some for the SoCal crew..lol..j/k....nice stuff happening here...your workouts are intense!!!

Themostocles
01-06-09, 12:37 pm
Thanks. Working through/around our injurys is what makes us stronger (mentally)...So i'm told!

...and builds character. Though if we had any more character we might be cartoons. -T.

InkdMuscle
01-06-09, 1:49 pm
okie dokie..let me know later so I can get organized and send you guys some good yummies. YAY!

Im thinking the brownies of course, which are just fudgey, no nuts...

oatmeal cherry cookies (I sometimes make them spicy with cinn and nutmeg but if you dont like that, I can go plain)

and maybe one other..I gotta go through my recipes and find which cookies travel well cause I keep notes on that.

WTH Gramps!! you holding out on Toni's goods. Sheeeesh. =D

Rage
01-06-09, 3:02 pm
I'm getting hungry...oh wait...I'm always hungry...nevermind..

sifusteve
01-06-09, 4:05 pm
WTH Gramps!! you holding out on Toni's goods. Sheeeesh. =D

Pretend you didn't see that...your training for a show!

Mr. Dead
01-06-09, 4:12 pm
noooo..I need the fastest way so they stay as fresh as possible. the cold weather helps to preserve them though but can dry everything out if in the box for too long too. Is fed ex faster then express mail and are you OR ANYONE U SHARE WITH, LOL allergic to nuts or anything else?


I'm getting hungry...oh wait...I'm always hungry...nevermind..

Ya'll are about to make me fly down there... *L*

InkdMuscle
01-06-09, 4:13 pm
Pretend you didn't see that...your training for a show!

I still get my cheat meal!!!!!!!!!!!!!!!!!!!!!! i gotta get'm while i can b4 rage takes them from me.

Toni69
01-06-09, 4:13 pm
I still get my cheat meal!!!!!!!!!!!!!!!!!!!!!! i gotta get'm while i can b4 rage takes them from me.

LOL...this is all too funny

InkdMuscle
01-06-09, 4:14 pm
LOL...this is all too funny

See toni include me with those cookies. =D i will b honored to chow them down on my cheat days.

Toni69
01-06-09, 4:23 pm
See toni include me with those cookies. =D i will b honored to chow them down on my cheat days.

when is your cheat day..I will send enough for everyone (thurs Im sending). Our boy here cant possibly eat all Im gonna send on his own...can he? LOL

Mr. Dead
01-06-09, 4:24 pm
when is your cheat day..I will send enough for everyone (thurs Im sending). Our boy here cant possibly eat all Im gonna send on his own...can he? LOL

I've seen Rage eat, in person... He probably could eat them all... *L*

sifusteve
01-06-09, 4:27 pm
See toni include me with those cookies. =D i will b honored to chow them down on my cheat days.

cookies? What cookies...I don't know what your talking about! LOL
Allright allready
don't call us we'll cal you...no really, I promise
Good little jew boys don't lie...at least not on Shabbat.
you better hope they come on a saturday! LOL

InkdMuscle
01-06-09, 4:31 pm
when is your cheat day..I will send enough for everyone (thurs Im sending). Our boy here cant possibly eat all Im gonna send on his own...can he? LOL

my day is sat. OH yes he can. Maybe you should make lil special batch for me and wrap it for my use only that way sifu and rage dont eat them. yet they will prob eat through the wrapper too.

post a tracking number so i can try to intercept the package b4 its reaches the bottomless pit. LOL. Sorry gramps. !!!

InkdMuscle
01-06-09, 4:32 pm
cookies? What cookies...I don't know what your talking about! LOL
Allright allready
don't call us we'll cal you...no really, I promise
Good little jew boys don't lie...at least not on Shabbat.
you better hope they come on a saturday! LOL

I can wait if they come in earlier. the ? is can u hold u self away from my share. LOL

Toni69
01-06-09, 4:35 pm
cookies? What cookies...I don't know what your talking about! LOL
Allright allready
don't call us we'll cal you...no really, I promise
Good little jew boys don't lie...at least not on Shabbat.
you better hope they come on a saturday! LOL

you had me cracking up here man...I know about Shabbot you know. LOL

Toni69
01-06-09, 4:36 pm
my day is sat. OH yes he can. Maybe you should make lil special batch for me and wrap it for my use only that way sifu and rage dont eat them. yet they will prob eat through the wrapper too.

post a tracking number so i can try to intercept the package b4 its reaches the bottomless pit. LOL. Sorry gramps. !!!

I can make a pretty lil package just for you with a lil pink bow on it if you like...LOL, just kidding of course!...about the bow, LOL

InkdMuscle
01-06-09, 4:39 pm
I can make a pretty lil package just for you with a lil pink bow on it if you like...LOL, just kidding of course!...about the bow, LOL

Hey real men dig pink.. Isnt that right Sifu!!!! LOL

sifusteve
01-06-09, 4:57 pm
Hey real men dig pink.. Isnt that right Sifu!!!! LOL

Yea they do!
That is a reference to my sorted past...one of my "I used to" stories when I was lets say very large...I would wear lots of pink and wait for the comments...they never came...to my face that is. LOL

sifusteve
01-07-09, 2:02 am
Close Grip Bench
2x245@15

Overhead DB tricep extensions
2x120@15

Push downs
2x110@20

Standing Wrist Curls
3x225@10

Seated Wrist Extensions
3x95@10

Cable crunches
3x50@20

Themostocles
01-07-09, 2:04 am
Strong work Gramps. -T.

sifusteve
01-07-09, 2:09 am
Strong work Gramps. -T.

Thks...I just try to keep up with RAGE, D-BOY and 46 & 2!
If I didn't know better I'd say they were trying to break me!

Themostocles
01-07-09, 2:11 am
Thks...I just try to keep up with RAGE, D-BOY and 46 & 2!
If I didn't know better I'd say they were trying to break me!

I know the feeling. I just a newbe trying to keep up with a couple of freaks on my end. But I would say you are doing more than just keeping up. -T.

AZN-BEEF
01-07-09, 3:54 am
good workouts! good to see your doing deadlifts! just curious, back when you were 270 what were you deadlifting?

sifusteve
01-07-09, 12:26 pm
good workouts! good to see your doing deadlifts! just curious, back when you were 270 what were you deadlifting?

we didn't go heavy 405-495 for 10's

LittleMan55
01-07-09, 1:07 pm
You have some very strong tri's bro!

sifusteve
01-07-09, 11:30 pm
nothing but leg extensions for me today.

1x70@40
1x95@30
3x130@20
2x130@30

InkdMuscle
01-08-09, 12:35 pm
Thks...I just try to keep up with RAGE, D-BOY and 46 & 2!
If I didn't know better I'd say they were trying to break me!

Yeah when it comes to legs ill leave those workouts up to you and rage and Dboy. your #'s just make my legs hurt look'n at it.

sifusteve
01-09-09, 2:37 pm
smith press
2x135@20

DB press
2x50@20+

Sidelateral DB
2x30@15

Rear delt (incline bench)
2x50@16

Shrugs
2x405@30
1x495@20
1x585@10

Seated calf
3x140@35

leg press calfs
3x270@25

Shoulder work is very depressing. everyone is trhowing the weight up but me!
I'm soooo tired of being hurt!
My weight 241

Tempus
01-09-09, 3:31 pm
Good looking shrugs and rear delts. You'll heal up and get those presses on track soon enough.

sifusteve
01-09-09, 3:39 pm
Good looking shrugs and rear delts. You'll heal up and get those presses on track soon enough.

Thanks...I hope so!

Firedrake
01-09-09, 3:42 pm
smith press
2x135@20

DB press
2x50@20+

Sidelateral DB
2x30@15

Rear delt (incline bench)
2x50@16

Shrugs
2x405@30
1x495@20
1x585@10

Seated calf
3x140@35

leg press calfs
3x270@25

Shoulder work is very depressing. everyone is trhowing the weight up but me!
I'm soooo tired of being hurt!
My weight 241

I feel your pain . . . truly!

InkdMuscle
01-09-09, 5:38 pm
smith press
2x135@20

DB press
2x50@20+

Sidelateral DB
2x30@15

Rear delt (incline bench)
2x50@16

Shrugs
2x405@30
1x495@20
1x585@10

Seated calf
3x140@35

leg press calfs
3x270@25

Shoulder work is very depressing. everyone is trhowing the weight up but me!
I'm soooo tired of being hurt!
My weight 241

Yeah but even with an injury gramps your at 11% BF. That right there is awesome. Who cares if i can put up more then you on the smith. JUST KIDDING!!!!!!!!!!!!!!!!!!!!!!!!

Toni69
01-09-09, 8:48 pm
smith press
2x135@20

DB press
2x50@20+

Sidelateral DB
2x30@15

Rear delt (incline bench)
2x50@16

Shrugs
2x405@30
1x495@20
1x585@10

Seated calf
3x140@35

leg press calfs
3x270@25

Shoulder work is very depressing. everyone is trhowing the weight up but me!
I'm soooo tired of being hurt!
My weight 241

I dont see anythig weak about this wo...dont compare yourself to anyone...Someone here once told me stop comparing yourself to other competitors and start strategizing your own gameplan and make it happen. see it, plan it and do it...slow and steady always wins the race. That stuck with me to this day...

I see Rage rubbing off on your shrugs there too. ;)

great work..

sifusteve
01-10-09, 2:30 am
I dont see anythig weak about this wo...dont compare yourself to anyone...Someone here once told me stop comparing yourself to other competitors and start strategizing your own gameplan and make it happen. see it, plan it and do it...slow and steady always wins the race. That stuck with me to this day...

I see Rage rubbing off on your shrugs there too. ;)

great work..

Thanks...part of my problem is my history...I know what I've done in MY past..true I was much younger then...seems like yesterday.

sifusteve
01-10-09, 2:43 am
Wide grip pulldowns
2x200@14

dead lifts
2x225@16

t-bar rows
1x140@20
1x175@20

DB pullovers
1x80@14
1x120@12

Cable crunches
2x90@20

pedraza
01-10-09, 11:00 am
nice looking back workout

Firedrake
01-10-09, 12:23 pm
Wide grip pulldowns
2x200@14

dead lifts
2x225@16

t-bar rows
1x140@20
1x175@20

DB pullovers
1x80@14
1x120@12

Cable crunches
2x90@20

Nice looking back day, bro -- getting wider and thicker all the time.

sifusteve
01-10-09, 1:22 pm
nice looking back workout


Nice looking back day, bro -- getting wider and thicker all the time.

Thanks for your comments...I second what I read in your journey (jim) about the accountabillity that our journeys give us.

sifusteve
01-11-09, 12:33 am
I'm going to take the weekend off. I'm feeling the effects of overtraining. Very tired, sore and aching joints with poor recovery times.
As for any of you jokesters out there...It's NOT OLD AGE!!!




I don't think?

Lunatic001
01-12-09, 1:06 am
Come back stronger sir! Everyone needs time off especially with the numbers you put up...

Firedrake
01-12-09, 1:08 am
I'm going to take the weekend off. I'm feeling the effects of overtraining. Very tired, sore and aching joints with poor recovery times.
As for any of you jokesters out there...It's NOT OLD AGE!!!




I don't think?

Of course it's not old age, you young snot. I've got four whole years and four operations on you! It's definitely overtraining.

Themostocles
01-12-09, 1:17 am
Come back stronger sir! Everyone needs time off especially with the numbers you put up...

x2. -T.

sifusteve
01-12-09, 2:23 am
Come back stronger sir! Everyone needs time off especially with the numbers you put up...


Of course it's not old age, you young snot. I've got four whole years and four operations on you! It's definitely overtraining.


x2. -T.

You guys are the best!
Be blessed in all you do!

Rage
01-12-09, 11:37 am
..the sign of an Animal...having to pull back...it's hard to contain the passion...we live, eat and breathe this stuff...

sifusteve
01-12-09, 2:42 pm
OK rest time is over!

0530-machine work-only working sets listed

Chest press
4x180@20

Decline press
2x270@12

incline pres
2x180@12

Pec deck
3x180@12

Cable flys
3x100@12

machine flys-Right side then left
3x200@12

Ab crunch machine
5x120@25

Firedrake
01-12-09, 2:44 pm
OK rest time is over!

0530-machine work-only working sets listed

Chest press
4x180@20

Decline press
2x270@12

incline pres
2x180@12

Pec deck
3x180@12

Cable flys
3x100@12

machine flys-Right side then left
3x200@12

Ab crunch machine
5x120@25

There ya go . . . making my chest day look weak again . . . <sigh> Good looking work, youngster!

InkdMuscle
01-12-09, 4:28 pm
OK rest time is over!

0530-machine work-only working sets listed

Chest press
4x180@20

Decline press
2x270@12

incline pres
2x180@12

Pec deck
3x180@12

Cable flys
3x100@12

machine flys-Right side then left
3x200@12

Ab crunch machine
5x120@25

Steady Numbers. Do you find that with machine work u get a better pump and hit the muscle better??