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KaoticCO
12-02-08, 10:14 pm
ITS TIME FOR BUSINESS !!!

Been training since i was in my sophomore year (2000) in high school on the track team were i went from being 5ft 7 at 215lbs to 5ft 11 165lbs. That was the start of everything, in 2002 i joined the gym and started getting into it a lot more than i ever was but now i am determined more than ever to become a house !!!

My stats now are 5ft 11 220lbs, decent size...
My goal is to be 255lbs ripped !!! its now that time...

Just ordered Animal Paks 88 , Real Gains , Intra-aid and Storm . Going to be ordering Animal Nitro and Animal Pump

Trying to eat atleast every 3 hours but its hard with work trying to sneak shit in, i got a power lifting 4day split from a friend and going to be using this for 4 weeks already started Sunday heres what it looks like let me know your opinions.

Power Lifting Routine 4Day Split

Chest Day:

work up to a 5 rep max in flat bench bb or db
incline db press: 5x10-4
BB upright row SS w/ db front raises 4x6
incline db flys:
no rest after last set of presses, go right into 1 set of incline flys for 30 reps (choose your weight wisely here)

Skulls: 6x10
Pushdowns: 3x12
BB curls: 4x8

BACK DAY:

WK 1: SPEED DEADS OFF THE FLOOR
WORK UP TO 80% OF YOUR MAX THEN 8 SETS OF 1 WITH 60% OF YOUR MAX WEIGHT WITH 30 SEC RESTS BETW SETS
WK 2: PARTIALS, WORK TO A 3-5 REP MAX FOR 3 SETS

SINGLE ARM DB ROWS, 5X15-10
CABLE ROW: 3X12
FACE PULLS: 3X12
INCLINE DB CURLS: 3X12-8
HYPER EXT, WEIGHTED: 4X15
AB WORK


LEG DAY:

SQUATS:
WK 1: WORK UP TO 5 REP MAX
WK 2: WORK UP TO 1 RM
WK 3: BOX SQUATS, 7X3 OR 10X2, 30 SEC REST BETW SETS

LEG PRESS: 5X8-10
SLDL'S: 3X8
HAMSTRING CURLS: 3X10
LEG EXT: 3X20
CALVES: 5X20-10...NO REST BETW SETS.


UPPER ASSISTANCE DAY:

SHOULDER PRESSES: WORK UP TO 6 REPS FOR 5 SETS
PULL UPS: 4 TO FAILURE
LOW ROW: 4X10
DB PRESS FOR TRI'S: 3X10-6
PUSHDOWNS: 4X10
PREACHER CURLS: 4X10
CONCENTRATION CURLS: 4X15
WRIST CURLS: 4X20

KaoticCO
12-03-08, 8:39 pm
Sunday was Chest Day...

Flat Bench DB:
15 x 70lbs
12 x 80lbs
10 x 95lbs
4 x 105lbs
3 x 110lbs

Incline DB Press: 5x10-4
10 x 70lbs
8 x 80lbs
6 x 90lbs
4 x 100lbs
last set was SS w/ DB Flys
30 x 30lbs

BB Upright Row : 4x6
6 x 70lbs ended with 100lbs
SS w/ db front raises 4x6
6 x 40lbs ended with 60lbs

Skulls: 7x10
6 x 60lbs
6 x 70lbs
6 x 80lbs
6 x 90lbs
6 x 100lbs
6 x 80lbs
6 x 80lbs

Pushdowns: 3x12
12 x 30lbs DB
12 x 40lbs DB
12 x 50lbs DB

BB curls: 4x8
4 x 70lbs ended with 100lbs

KaoticCO
12-03-08, 8:40 pm
Monday was Leg Day...

Did Legs Today:

Squats:
10 x 185lbs
3 x 225lbs
3 x 255lbs
3 x 275lbs
3 x 295lbs
3 x 315lbs
3 x 365lbs
3 x 415lbs

LEG PRESS: 5X8
8 x 270lbs
8 x 360lbs
8 x 450lbs
8 x 540lbs
8 x 630lbs

SLDL'S: 3X8
3 x 95lbs
3 x 115lbs
3 x 155lbs

HAMSTRING CURLS(on hammer strength): 3X10
3 x 90lbs
3 x 115lbs
3 x 135lbs

LEG EXT: 3X20
20 x 80lbs
20 x 100lbs
20 x 110lbs

CALVES: 5X20-10...NO REST BETW SETS.
20 x 60lbs
18 x 70lbs
14 x 80lbs
12 x 90lbs
10 x 100lbs

morning cardio for 32mins on stairs

T o m m Y
12-03-08, 8:49 pm
Strong Squats Brotha,What Part Of Jersey You From?

KaoticCO
12-03-08, 8:49 pm
Wednesday was Back...

Deads:
8 x 185lbs
8 x 225lbs
8 x 255lbs
8 x 275lbs
8 x 315lbs
6 x 345lbs

Jumped into 8 x 1 @ 275lbs

DB Rows:
15 x 60lbs
13 x 70lbs
12 x 75lbs
10 x 80lbs
10 x 85lbs

Seated Cable Rows:
12 x 80lbs
12 x 100lbs
12 x 120lbs

Cable Face Pulls:
12 x 80lbs
12 x 100lbs
12 x 120lbs

Incline DB Curls:
12 x 30lbs
10 x 35lbs
8 x 40lbs

Weighted Hyper Extensions:
4sets of 15 @ 25lbs

Decline Crunches:
2 sets of 40

KaoticCO
12-03-08, 8:50 pm
thanks brotha , trying to get strong . would love to compete one day , live near woodbridge

T o m m Y
12-03-08, 8:52 pm
thanks brotha , trying to get strong . would love to compete one day , live near woodbridge

i hear ya on tryign to get strong!

oh shit really,i live in south plainfield,what gym do you train at?

KaoticCO
12-03-08, 8:55 pm
currently im at 2 gyms wow in menlo and pyramid in rahway . taking it serious now , pushin the limits

T o m m Y
12-03-08, 8:58 pm
how do you like WOW,my buddy didnt like it..

KaoticCO
12-03-08, 9:01 pm
i only joined cuz i was tried of falling throw the floors in pyramid and i been at pyramid for 8 years place is becoming a shithole and taking anybody . wow is huge but lacking alot more free weights could use another squat rack, smith machine , universal and other small pieces. place does have alot of cardio machines though. but its still a new spot so maybe people complain enough theyll break down n get em

KaoticCO
12-08-08, 7:38 pm
Did chest today fcukin killed it also pissed my incline bench went to shit, something im weak on gotta work it up . did cardio this morning for 32 minutes on stair master

Flat DB :
15 x 70
12 x 85
8 x 95
5 x 105
4 x 110

Incline DB :
10 x 70
4 x 80
5 x 80
3 x 85
SS Incline Flys:
25 x 30lbs

Upright Rows:
6 x 75
6 x 85
6 x 95
6 x 105
SS EZ Curl Front Raises:
6 x 35
6 x 45
6 x 55
6 x 55

Skulls:
10 x 65
10 x 75
10 x 85
10 x 95
10 x 105
10 x 105

Push Down Triangle:
12 x 80
12 x 110
12 x 130

BB Curls:
8 x 75
8 x 85
8 x 95
8 x 105