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DeathBeforeDishonor
12-11-08, 6:54 pm
What's up Animals
I figured it was about time i started up a journey.

I have been training since i was 16, use to be an overweight kid and then i got hooked on training. I am Now almost 19 Ive been bulking since the beginning of august. My current stats are 6' 230 lbs and 14% bf .

This is the diet Ive been following for the last 4 weeks :

Meal1: 16 egg whites, 2 cups of oats, Animal pak
40G SHAKE POST WORKOUT
Meal2: Brown rice, Ground beef
20G SHAKE
Meal3: Brown rice, Ground beef
20G SHAKE
meal4: Brown rice, Ground beef
20G SHAKE
meal5: Brown rice, Ground beef, Animal Flex

Current supplements:
PAK
FLEX
PUMP-almost done can.

Goals

Bodyweight:250lbs
Bench:375lbs
Deadlift:495lbs
Squat:455lbs

Stats as of December 11th 08

Bodyweight:230lbs
Bench:335lbs
Deadlift:455lbs
Squat:405lbs

prowrestler
12-11-08, 7:04 pm
good luck man,

your pretty big man, 230 is awsome for a 19 year old

DeathBeforeDishonor
12-12-08, 1:08 am
So Today was legs this is what it looked like.

Squats:
135x10
225x10
315x8
365x6
405x1 PR.

Front Squats:
135x10
185x8
225x8

S.L dead lifts:
135x12
225x12
315x10

Leg Extension:
4x12
Standing leg curl:
4x12

Seated calve raises:
4x15

Overall it was a decent workout i was rushed to do it in an hour, because of a dentist appointment... had to get 4 cavities filled and i did it without freezing so i could eat right after haha. But 4 plates on squat that was PR for me.

Now i need to go eat!
PEACE.

deanna7272
12-12-08, 1:11 am
Good luck with your journey... Great to see you found the love of the iron.
Remember... It will take care of you, if you respect it...
Keep up the hard work...
~D~

DeathBeforeDishonor
12-12-08, 1:12 am
good luck man,

your pretty big man, 230 is awsome for a 19 year old

Thanks Bro all be checking out your journey soon time!

deanna7272
12-12-08, 1:13 am
Thanks Bro all be checking out your journey soon time!

That's "sis"....lol

prowrestler
12-12-08, 1:14 am
So Today was legs this is what it looked like.

Squats:
135x10
225x10
315x8
365x6
405x1 PR.

Front Squats:
135x10
185x8
225x8

S.L dead lifts:
135x12
225x12
315x10

Leg Extension:
4x12
Standing leg curl:
4x12

Seated calve raises:
4x15

Overall it was a decent workout i was rushed to do it in an hour, because of a dentist appointment... had to get 4 cavities filled and i did it without freezing so i could eat right after haha. But 4 plates on squat that was PR for me.

Now i need to go eat!
PEACE.

good to see another strong dedictaed mofo here

DeathBeforeDishonor
12-12-08, 1:19 am
Good luck with your journey... Great to see you found the love of the iron.
Remember... It will take care of you, if you respect it...
Keep up the hard work...
~D~

Thanks ill do my best on this never ending journey.

That is a very true statement, it really does take care of you in many ways !

prowrestler
12-12-08, 1:20 am
Thanks ill do my best on this never ending journey.

That is a very true statement, it really does take care of you in many ways !

hey, we live near each other! (7 hours)

deanna7272
12-12-08, 1:22 am
That's "sis"....lol

What the heck was I thinking? I read that last post ALL wrong... LMAO... Ohhhh, that happens after midnight...lol

KiNgKoNgPrOnGeD
12-12-08, 1:22 am
Good stuff you got here man, you got some solid numbers man so consider me subbed for this one

prowrestler
12-12-08, 1:24 am
Good stuff you got here man, you got some solid numbers man so consider me subbed for this one

we found another 400 plus squatter!

deanna7272
12-12-08, 1:24 am
Thanks ill do my best on this never ending journey.

That is a very true statement, it really does take care of you in many ways !

Yes, it does... It has changed every one of our lives in some way or another... We have all become stronger with the iron, we've become wise with the iron, and we have become FAMILY...

KiNgKoNgPrOnGeD
12-12-08, 1:25 am
we found another 400 plus squatter!

lol, now everyone come join me in the 500 club! lol

prowrestler
12-12-08, 1:26 am
lol, now everyone come join me in the 500 club! lol

give me a squat suit and 1 month!

in dear time...but youll be at club 6 by then...

KiNgKoNgPrOnGeD
12-12-08, 1:27 am
give me a squat suit and 1 month!

in dear time...but youll be at club 6 by then...

lol i dont wanna take over his thread, but fuck the squat suit, get that shit raw first lol

prowrestler
12-12-08, 1:29 am
lol i dont wanna take over his thread, but fuck the squat suit, get that shit raw first lol

ya lol, raw first and lets hope death posts soon!

DeathBeforeDishonor
12-12-08, 1:40 am
What the heck was I thinking? I read that last post ALL wrong... LMAO... Ohhhh, that happens after midnight...lol


LMAO.. yeaa I was confused for a moment there "Sis" !

prowrestler
12-12-08, 1:44 am
What the heck was I thinking? I read that last post ALL wrong... LMAO... Ohhhh, that happens after midnight...lol

lol

deanna7272
12-12-08, 1:46 am
LMAO.. yeaa I was confused for a moment there "Sis" !


lol

After I reread that I was like, "Oh, you're kidding"... I couldn't figure out why the "deanna" didn't make it easy to figure out...lol

Like I said, it's after midnight...

DeathBeforeDishonor
12-12-08, 1:47 am
we found another 400 plus squatter!


lol, now everyone come join me in the 500 club! lol


lol i dont wanna take over his thread, but fuck the squat suit, get that shit raw first lol


ya lol, raw first and lets hope death posts soon!

LMAO i go to eat for like 20 Minutes and you guys took over haha its all good
and get that shit raw bro! and yes one day all be seeing you in that 500 club might take a little while but all get there haha

prowrestler
12-12-08, 1:52 am
LMAO i go to eat for like 20 Minutes and you guys took over haha its all good
and get that shit raw bro! and yes one day all be seeing you in that 500 club might take a little while but all get there haha

we'll get there, were canadain, we got nothin better to do lol

DeathBeforeDishonor
12-12-08, 3:35 pm
we'll get there, were canadain, we got nothin better to do lol


ahah so truee like what else is there for us to do lol

DeathBeforeDishonor
12-12-08, 3:57 pm
Okay so today was shoulders.

Clean and press:
135x10
185x6
205x3
225x1

dbl shoulder press:
70x10
80x8
90x8
100x6

Dbl side laterals:
30x10
35x10
40x8
45x8

Dbl rear laterals:
30x10
35x10
40x8

bbl front lateral:
60x10
80x10
90x8
100x8

bbl shrugs:
135x20
225x20
275x15
365x10

Seated reverse bbl shrugs:
135x20
185x20
225x15

Cable crunches:
4x25

Well today's workout went quite well. Although my legs were quite sore from yesterday so it made the cleans more of a challenge. But was irritated throughout this session because i had this football coach that is constantly bothering me to play for his team, following me around and commenting on my lifts. Eventually i got fed up and told him to get the F***K away from me. After that i was good. Then when i finished training he apologized to me in the locker room. I didn't have much to say just nodded my head.

Firedrake
12-12-08, 4:26 pm
I just stopped in here -- those are some fine looking numbers! Why's this coach so after you, besides the fact you're strong?

Consider me along for the ride.

'drake

prowrestler
12-12-08, 4:57 pm
Okay so today was shoulders.

Clean and press:
135x10
185x6
205x3
225x1

dbl shoulder press:
70x10
80x8
90x8
100x6

Dbl side laterals:
30x10
35x10
40x8
45x8

Dbl rear laterals:
30x10
35x10
40x8

bbl front lateral:
60x10
80x10
90x8
100x8

bbl shrugs:
135x20
225x20
275x15
365x10

Seated reverse bbl shrugs:
135x20
185x20
225x15

Cable crunches:
4x25

Well today's workout went quite well. Although my legs were quite sore from yesterday so it made the cleans more of a challenge. But was irritated throughout this session because i had this football coach that is constantly bothering me to play for his team, following me around and commenting on my lifts. Eventually i got fed up and told him to get the F***K away from me. After that i was good. Then when i finished training he apologized to me in the locker room. I didn't have much to say just nodded my head.

very good day man

that coach reminds me of my high school rugby team trying to get me too play

DeathBeforeDishonor
12-12-08, 6:33 pm
I just stopped in here -- those are some fine looking numbers! Why's this coach so after you, besides the fact you're strong?

Consider me along for the ride.

'drake

I played some football as a junior in high school and he remembered me. But i stopped playing the last couple of years because it got in the way of training. Can't really do both cause i can't afford an injury.

DeathBeforeDishonor
12-12-08, 6:35 pm
very good day man

that coach reminds me of my high school rugby team trying to get me too play

Thanks pro, i was skimming through your journey today trying to get caught up. haha

KiNgKoNgPrOnGeD
12-12-08, 6:37 pm
Nice shoulder session bro. I like how you still incncorparate the clean and press in your routine. those explosive moves were a big favorite of mine back when i played football.
Stay strong brotha

DeathBeforeDishonor
12-12-08, 6:50 pm
Nice shoulder session bro. I like how you still incncorparate the clean and press in your routine. those explosive moves were a big favorite of mine back when i played football.
Stay strong brotha

Yea bro i just incorporated clean and press, i was running standing military press in its place before. But i figured that it would be a good change.

prowrestler
12-12-08, 6:57 pm
Thanks pro, i was skimming through your journey today trying to get caught up. haha

lol, cool!

Firedrake
12-12-08, 8:33 pm
I played some football as a junior in high school and he remembered me. But i stopped playing the last couple of years because it got in the way of training. Can't really do both cause i can't afford an injury.

I sympathize -- that's one of the reasons I dropped out of high school sports myself after my last year of wrestling -- they kept wanting me to cut weight, and I only wanted to get bigger! Of course that was ::coughs:: 37 years ago . . . now I just want to drop the weight I gained during my back problems, and then start packing on clean mass.

DeathBeforeDishonor
12-12-08, 10:09 pm
I sympathize -- that's one of the reasons I dropped out of high school sports myself after my last year of wrestling -- they kept wanting me to cut weight, and I only wanted to get bigger! Of course that was ::coughs:: 37 years ago . . . now I just want to drop the weight I gained during my back problems, and then start packing on clean mass.

Exactly like he was trying to tell me i should change the way i train. I am in the midst of my bulk i wouldn't even consider changing the way i train. It works for me and for what i want.

Bodybuilding is my sport now.

Yea make some slow solid gains that's the best way.

Psycho77
12-14-08, 12:19 am
Strong lifting going on in here.

Consider me subbed!

DeathBeforeDishonor
12-14-08, 12:42 am
Strong lifting going on in here.

Consider me subbed!

Thanks Bro just checked out your journey..BEAST!

DeathBeforeDishonor
12-14-08, 2:35 pm
Alright so today was chest ate like a fucking beast last night. Woke up hungry for some iron.

Incline BB bench
135x15
135x15
225x10
275x4
295x1 PR no biggie haha

Flat BB bench
135x10
225x10
315x4
345x1

Incline DB fly
60x10
70x8
80x8
90x5

Left shoulder was starting to feel off after the flys so i did Cable crossovers instead of Flat DB flys.

CC
5x12

Leg raises
4x30

Well overall i believe it was a solid workout.. Im hoping my shoulder is okay doesn't seem like anything too serious. Today was my first workout putting incline BB bench before flat it was a good shock to my body hoping to put out some bigger numbers on incline next week.

prowrestler
12-14-08, 3:08 pm
Alright so today was chest ate like a fucking beast last night. Woke up hungry for some iron.

Incline BB bench
135x15
135x15
225x10
275x4
295x1 PR no biggie haha

Flat BB bench
135x10
225x10
315x4
345x1

Incline DB fly
60x10
70x8
80x8
90x5

Left shoulder was starting to feel off after the flys so i did Cable crossovers instead of Flat DB flys.

CC
5x12

Leg raises
4x30

Well overall i believe it was a solid workout.. Im hoping my shoulder is okay doesn't seem like anything too serious. Today was my first workout putting incline BB bench before flat it was a good shock to my body hoping to put out some bigger numbers on incline next week.


nice stuff man, good pressin

Firedrake
12-14-08, 3:46 pm
Good looking work -- nice call on taking care of the shoulder! All that food you ate just became muscle!

DeathBeforeDishonor
12-14-08, 5:47 pm
nice stuff man, good pressin
Thanks bro but it aint good enough !


Good looking work -- nice call on taking care of the shoulder! All that food you ate just became muscle!

i ate like 3 pounds of prime rib last night haha

And ya gotta be careful with the shoulders !

DeathBeforeDishonor
12-15-08, 2:52 pm
Alright so today was Back

Dead Lifts:
135x10
225x10
315x8
405x5
455x1
475x1

Bent over BB rows:
135x10
185x10
225x8
275x5

Wide Grip chins
body weight (235)x10
body weight (235)x8
BW+25X8
BW+45X6

DB row: Dumbbells only go up to 100lbs at my gym which sucks.
80X10
90X10
100X10
100X10

BB pullovers:
2 warm up sets of 10
115x10
135x8
165x5
Then i finished off with a couple sets of DB pullovers.
90x10
100x10

Hanging leg raises:
4 sets to failure.

It was my sisters Birthday yesterday so we had the family over my ma cooked some nice roast's and some yams and some more goodies so i smashed back at least a whole roast to myself while the rest of my family nibbled like rabbits.

Overall felt like it was a solid workout im feeling quite stiff. But that's nothing new starting to see improvements in my lifts which is good. I'm smashing through any plateau that i have encountered. And im eager to see what tomorrows arm session will bring.

Elite
12-15-08, 3:49 pm
Is it a quote from 'Fight Club'???

Its been buggin me, im sure its from that film...

DeathBeforeDishonor
12-15-08, 4:22 pm
Is it a quote from 'Fight Club'???

Its been buggin me, im sure its from that film...

I am not sure if its in fight club but its from a song, and i totally forgot which song it was haha

prowrestler
12-15-08, 6:10 pm
Alright so today was Back

Dead Lifts:
135x10
225x10
315x8
405x5
455x1
475x1

Bent over BB rows:
135x10
185x10
225x8
275x5

Wide Grip chins
body weight (235)x10
body weight (235)x8
BW+25X8
BW+45X6

DB row: Dumbbells only go up to 100lbs at my gym which sucks.
80X10
90X10
100X10
100X10

BB pullovers:
2 warm up sets of 10
115x10
135x8
165x5
Then i finished off with a couple sets of DB pullovers.
90x10
100x10

Hanging leg raises:
4 sets to failure.

It was my sisters Birthday yesterday so we had the family over my ma cooked some nice roast's and some yams and some more goodies so i smashed back at least a whole roast to myself while the rest of my family nibbled like rabbits.

Overall felt like it was a solid workout im feeling quite stiff. But that's nothing new starting to see improvements in my lifts which is good. I'm smashing through any plateau that i have encountered. And im eager to see what tomorrows arm session will bring.

awsome day man

DeathBeforeDishonor
12-15-08, 8:10 pm
awsome day man

Thanks Bro, Its funny every time i see improvement it just isn't good enough. I disregard it and keep pushing for more.

Psycho77
12-16-08, 8:23 am
Thanks Bro, Its funny every time i see improvement it just isn't good enough. I disregard it and keep pushing for more.



it'll never be enough. strong back workout there bro. you're a definite freak.

prowrestler
12-16-08, 11:33 am
Thanks Bro, Its funny every time i see improvement it just isn't good enough. I disregard it and keep pushing for more.

its just the way it is.

ill never be happy with what i got now, call it greed but im always wanting more

DeathBeforeDishonor
12-16-08, 5:51 pm
it'll never be enough. strong back workout there bro. you're a definite freak.

I am certainly trying, thanks bro.

its just the way it is.

ill never be happy with what i got now, call it greed but im always wanting more

Well in that case like you i am one greedy bastard haha

DeathBeforeDishonor
12-16-08, 6:07 pm
So I finally got my training partner back! But the only down side is that we have to train at 5:30 am because of our schedules. I figured my body would still be asleep hitting the gym that early but i shoveled down my egg whites and oats and hit the iron.

Today was Arms.

Standing BB curls:
95x10
115x10
135x8
155x6

Close grip bench:
135x10
135x10
225x8
275x5
295x1

DB preacher curl
35x10
45x8
50x8
60x4

Skullcrushers
85x10
105x10
125x8
105x12

Concentration curls
35x12
40x12
45x10
50x6

Cable press down
5x12

Wrist curls
5x12

reverse curls
4x10

Cable crunches
4x30

Quite happy with today's arms session, starting to put up some bigger numbers on close-grip. My whole upper body is feeling tight and sore so im guessing i did something right haha now i gotta eat and rest up for tomorrows leg session bright and early!

prowrestler
12-16-08, 6:12 pm
So I finally got my training partner back! But the only down side is that we have to train at 5:30 am because of our schedules. I figured my body would still be asleep hitting the gym that early but i shoveled down my egg whites and oats and hit the iron.

Today was Arms.

Standing BB curls:
95x10
115x10
135x8
155x6

Close grip bench:
135x10
135x10
225x8
275x5
295x1

DB preacher curl
35x10
45x8
50x8
60x4

Skullcrushers
85x10
105x10
125x8
105x12

Concentration curls
35x12
40x12
45x10
50x6

Cable press down
5x12

Wrist curls
5x12

reverse curls
4x10

Cable crunches
4x30

Quite happy with today's arms session, starting to put up some bigger numbers on close-grip. My whole upper body is feeling tight and sore so im guessing i did something right haha now i gotta eat and rest up for tomorrows leg session bright and early!


id never train that early, i did once at 6 30 and it royaly bombed.
i need cals in me before i can go tear it up.

nice gun show man, fuckin arms...

Psycho77
12-16-08, 8:42 pm
awesome gun show bro. such mayhem so early in the morning. Its better than coffee!

Firedrake
12-16-08, 8:54 pm
So I finally got my training partner back! But the only down side is that we have to train at 5:30 am because of our schedules. I figured my body would still be asleep hitting the gym that early but i shoveled down my egg whites and oats and hit the iron.

Today was Arms.

**snip** of some awesome work . . .


Quite happy with today's arms session, starting to put up some bigger numbers on close-grip. My whole upper body is feeling tight and sore so im guessing i did something right haha now i gotta eat and rest up for tomorrows leg session bright and early!

Nice looking sets, and really good numbers! I'll just bet your arms are fried!

DeathBeforeDishonor
12-17-08, 10:43 am
id never train that early, i did once at 6 30 and it royaly bombed.
i need cals in me before i can go tear it up.

nice gun show man, fuckin arms...

Its yet another sacrifice ive had to make. Once the adrenaline kicks in there aint no stopping me, no matter what time of day it is.


awesome gun show bro. such mayhem so early in the morning. Its better than coffee!

Speaking of coffee i love a nice Black coffee. But i find it really dehydrates me so can't have it before i train.


**snip** of some awesome work . . .

Nice looking sets, and really good numbers! I'll just bet your arms are fried!

Thanks Bro, Today i decided to take a day off because my whole upper body is just fried, Gotta eat big and rest up and all be back it again tomorrow morning at 5:30 am.

DeathBeforeDishonor
12-18-08, 4:41 pm
LEGs ate like shit yesterday so didnt have the best day.

Squats
135x10
225x10
315x8
365x2( Terrible )

Front squats
135x10
185x10
225x8
225x8

Standing DB Lunges(First time ive ever done these)
70x10
70x10
70x10

Straight leg deads (Off of a 1 foot box)
135x12
225x12
315x8
405x1

Leg Extensions
5x12

Standing Leg Curl
5x12

Calves on leg press(Slow reps)
5x20

Seated calves
5x15

Hanging leg raises
3x20

Psycho77
12-19-08, 8:24 am
LEGs ate like shit yesterday so didnt have the best day.

Squats
135x10
225x10
315x8
365x2( Terrible )

Front squats
135x10
185x10
225x8
225x8

Standing DB Lunges(First time ive ever done these)
70x10
70x10
70x10

Straight leg deads (Off of a 1 foot box)
135x12
225x12
315x8
405x1

Leg Extensions
5x12

Standing Leg Curl
5x12

Calves on leg press(Slow reps)
5x20

Seated calves
5x15

Hanging leg raises
3x20



Still a good workout bro.

prowrestler
12-19-08, 2:06 pm
LEGs ate like shit yesterday so didnt have the best day.

Squats
135x10
225x10
315x8
365x2( Terrible )

Front squats
135x10
185x10
225x8
225x8

Standing DB Lunges(First time ive ever done these)
70x10
70x10
70x10

Straight leg deads (Off of a 1 foot box)
135x12
225x12
315x8
405x1

Leg Extensions
5x12

Standing Leg Curl
5x12

Calves on leg press(Slow reps)
5x20

Seated calves
5x15

Hanging leg raises
3x20

strong day man

DeathBeforeDishonor
12-22-08, 10:13 pm
Alright i haven't had a chance to get on the comp till now so here
is my shoulder workout from the 19th.

Standing Military press
135x10
135x10
185x8
205x8
225x6

Seated db press:
70x10
80x10
95x8

bb shrugs
135x20
225x20
315x15
365x10

one arm db laterals
30x10
35x10
40x8
50x8

rear db laterals
30x8
35x8
40x8

Db shrugs
100x20
100x20
100x20
100x15

cable crunches
5x25

I originally planned to take this week off but its been like 4 days since i have trained and im already feeling guilty. Im an Iron addict so all be hitting back tomorrow.

Psycho77
12-23-08, 7:56 pm
Strong shoulders you got there bro. 225 on standing, I assume those are strict presses....very nice work!

Firedrake
12-23-08, 8:05 pm
Don't you love the addiction . . . when it niggles at you, then begins to itch, and finally you can think about NOTHING but the next workout? Heh. That's when you know you've been bitten by the iron bug.

Great looking shoulder work!

DeathBeforeDishonor
12-24-08, 12:48 pm
Strong shoulders you got there bro. 225 on standing, I assume those are strict presses....very nice work!
Thanks bra. yea strict press felt that last set real good haha.


Don't you love the addiction . . . when it niggles at you, then begins to itch, and finally you can think about NOTHING but the next workout? Heh. That's when you know you've been bitten by the iron bug.

Great looking shoulder work!

HAha the "iron bug" i like that one !

DeathBeforeDishonor
12-24-08, 12:52 pm
Alright so this my back workout from Tuesday

Deadlifts
135x10
225x10
315x8
405x6

BB rows
135x8
185x8
225x6
275x4

Wide grip pulldowns
5x10

DB rows
70x10
80x10
90x10
100x10

BB pullovers
95x10
115x10
135x8
165x5

sit ups with a 25 on my face
4x20

DeathBeforeDishonor
12-24-08, 1:02 pm
OKay so this was interesting i got home at 4:00 am last night and my sister woke me up at 7 and told me were hitting the gym, at first i was like nahh way too tired. But then i said "Fuck it " lets go but she was on her way out the door by the time i got dressed so i didn't even have time for breakfast.

So i grabbed my pak and pump and a litre of water and she stopped at the coffee shop on the way so i grabbed a multigrain bagel and ate it on the way. Running off nothing but my hunger for to grow i had a great arm workout.

Standing BB curl
95x10
115x10
135x10
155x6

Cllose grip bench
135x12
225x8
275x5
295x4

Hammer curls
50x10
60x10
70x8
65x10

Skullcrushers
4x12

Concentration curls
35x12
40x12
45x10

Cable pressdown
4x12

Hanging leg raises
4x20

prowrestler
12-24-08, 3:03 pm
OKay so this was interesting i got home at 4:00 am last night and my sister woke me up at 7 and told me were hitting the gym, at first i was like nahh way too tired. But then i said "Fuck it " lets go but she was on her way out the door by the time i got dressed so i didn't even have time for breakfast.

So i grabbed my pak and pump and a litre of water and she stopped at the coffee shop on the way so i grabbed a multigrain bagel and ate it on the way. Running off nothing but my hunger for to grow i had a great arm workout.

Standing BB curl
95x10
115x10
135x10
155x6

Cllose grip bench
135x12
225x8
275x5
295x4

Hammer curls
50x10
60x10
70x8
65x10

Skullcrushers
4x12

Concentration curls
35x12
40x12
45x10

Cable pressdown
4x12

Hanging leg raises
4x20

nice one man

DeathBeforeDishonor
12-28-08, 9:35 pm
legs

squats
135x20
225x15
315x10
365x8
405x3

db lunges

70x10
70x10
70x10
70x8

Straight leg deads off 1' box
135x12
225x12
315x12
405x2 (Bad set)

leg extensions
5x20

standing leg curl
5x12

calf's on leg press
1platex20
2platex20
3platex20
4platex15

seated calf raise
4x15

Situps with a 25 on my face
4x20

DeathBeforeDishonor
12-28-08, 9:39 pm
shoulders

Standing Military press
135x10
185x8
205x6
225x5

seated db press
70x10
80x10
90x8
95x7

reverse fly's on pec-dec
5x12

cable laterals
4x12

db shrugs
100x20
100x20
100x20
100x15

KiNgKoNgPrOnGeD
12-28-08, 9:40 pm
strong militatary presses bro. keep up the good work in here.

Psycho77
12-30-08, 5:59 am
strong delt day D.