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MassDestruction
12-21-08, 9:40 pm
First post, this is my journey to 225 and to be stronger than ever. I refuse to get fat but I will sacrifice abs, money, or whatever it takes to get to 225 and be freak strong. My split will be:
Monday- Shoulders, Calves, Abs
Tuesday- Back, Bis
Wednesday- Abs and Forearms
Thursday- Legs, Calves
Friday- Chest, Tris, Abs
Saturday and Sunday- REST!!!!
Gonna eat as much and as clean as possible and try to get as much rest as a man can get with a 6 month old in the house.

Psycho77
12-21-08, 9:51 pm
solid plan you have bro. g'luck on the journey!

MassDestruction
12-21-08, 9:53 pm
solid plan you have bro. g'luck on the journey!

Thanks brother, plan to kill it or die trying

Psycho77
12-22-08, 8:29 am
Thanks brother, plan to kill it or die trying


I like the attitude brother. Hope to see your workouts soon.

shizz702
12-22-08, 8:44 am
I like the attitude brother. Hope to see your workouts soon.

x2

Like the theme to your journey here and look foward to seeing you put in some work bro.

MassDestruction
12-22-08, 12:32 pm
Shoulders, Calves, Abs and light Cardio-

Warm up and warm up sets not included:
Mil Press- 95x8, 105x8, 115x6, 115x5
Upright Row- 95x8- 3 sets
Hang Clean- 115x8, 115x7, 135x6
Cable Lateral Raise- 20x12, 20x12, 35x6, 30x6
Cable Rear Raise- 15x12, 10x12, 20x6, 20x6
Smith Machine Rear Shrug- 135x10, 185x10, 185x8
Smith Machine Front Shrug- 225x8- 3 sets

Super Set: Seated Calf Raise Machine: 125x20- 3 sets
Hanging Leg Raise- 12- 3 sets
Crunches- 25 slow- 3 sets
Russian Twist- 12 - 2 sets

Cardio: Ran 1.5 miles on the treadmill in 11:30- I hate the treadmill
20 mins on the bike for fat burn.

Diet so far today:
0800- 25 g Protein Shake, bowl of Total flakes w/ lowfat milk, 8 oz coffee- BLACK
1030- 55 g Protein Shake- Half whey/half Casein w/ Peanut butter and a banana
1145- 3 boild egg white, 1 boiled egg, whole wheat toast with i can't believe its not butter
Later:
1400- 7 oz chicken breast, whole grain rice and 7 stalks asparagus.
1800- 2 Stuff Bell peppers, extra ground beef, Salad, and white rice
2100- Bed time Protein shake and peanut butter-- TASTE GREAT!!!

Sorry this is kinda long

Themostocles
12-22-08, 12:43 pm
Nice work. You might combine your cleans and presses, might make for a more effective compound. Looking strong bro. -T.

Psycho77
12-23-08, 7:00 pm
Awesome work MD. I am definitely gonna follow you on your journey.

shizz702
12-23-08, 7:11 pm
Good work bro, I'm with T on combining the clean and press, best exercise you can do for your shoulders.

MassDestruction
12-23-08, 9:25 pm
Good work bro, I'm with T on combining the clean and press, best exercise you can do for your shoulders.


Nice work. You might combine your cleans and presses, might make for a more effective compound. Looking strong bro. -T.

Thanks brothers, will def. gonna try that next week.

MassDestruction
12-23-08, 9:27 pm
Didn't get to hit the gym today, had to do family time and last minute Christmas shopping. Today would have been back and bi's, so tomorrow morning, EARLY i am gonna hit Back, Bis , Tris. and Abs. Friday will be legs- Hardcore hopefully, i will be at the inlaws and working out in the smallest gym i have ever seen but it does the job. Next week I am gonna kill it. more to follow. Thanks for all the motivation brothers.

dreamBIG
12-23-08, 9:30 pm
bro, the workout and your plan look solid. you are on your way to becoming an animal.

MassDestruction
12-24-08, 5:56 am
Gyms will be closed on Christmas so this is a short week. This will be my last post until Sunday but Sundays post will have my next two workout in them. Today, as said before, I will be hitting Back, Bi's, Tri's, and Abs. Friday I will kill legs, calves and abs and maybe hit chest depending on time. Sunday i will start the rotation again. Just wanted to tell everyone to have a Merry Christmas.

MassDestruction
01-06-09, 6:26 pm
Didn't really get to hit the gym too much until yesterday because I had been off of work since the 9th of December and had so much catching up to do but I am back in the mix.
Yesterday(MONDAY):
Shoulders, abs and cardio
Clean and Press- 12x95, 10x95, 8x115, 6x125- tried them together, think i will use that once or twice a month
Arnold Press- 8x35- 2 sets superset with Decline Crunch- 3 sets of 20
Upright Row on HammerSmith Machine- 115x8 3 sets nice and controlled
Hanging Leg Raise- 3 sets of 12
Cable Lat Raise- 15x8- 3 sets
Cable Crunches- 45x12-3 sets
Cable Rear Delt- 15x8- 3 sets
Leg Lifts- 15- 4 count- 3 sets
Had to do PT afterwards- Circuit Calisthenics 5 sets 1 minute each followed by 3 lap around the basketball court- 3 circuits
1.5 mile run timed-10:15
Today- Tuesday:

MassDestruction
01-06-09, 6:32 pm
5 minute warm up on bike-
Squats- 12x185, 10x225, 10x245, 8x265
Walking Lunge with DB's-8x40each hand-3 sets
Leg Extension- 160x10- 3 sets
Leg Press- 315x12, 365x10, 395x9, 415x8- would have done this after squats but the leg press was packed with 4 dudes rotating
Straight Leg Deads- 135x12, 155x10, 185x8, 185x8
Leg Curls- 95x12, 115x9, 125x8
Good stretch and then hit some push ups and sit ups- 1 min each followed by 1 min rest-5 sets
Tomorrow Chest and Tri's plus 30 min interval sprints.

Psycho77
01-07-09, 9:03 am
5 minute warm up on bike-
Squats- 12x185, 10x225, 10x245, 8x265
Walking Lunge with DB's-8x40each hand-3 sets
Leg Extension- 160x10- 3 sets
Leg Press- 315x12, 365x10, 395x9, 415x8- would have done this after squats but the leg press was packed with 4 dudes rotating
Straight Leg Deads- 135x12, 155x10, 185x8, 185x8
Leg Curls- 95x12, 115x9, 125x8
Good stretch and then hit some push ups and sit ups- 1 min each followed by 1 min rest-5 sets
Tomorrow Chest and Tri's plus 30 min interval sprints.


Ohhhhhh yeeeeeaaaaah!!!!!!

Those legs are gonna grow for sure.

MassDestruction
01-07-09, 5:29 pm
Ohhhhhh yeeeeeaaaaah!!!!!!

Those legs are gonna grow for sure.

Man I hope so, thanks

MassDestruction
01-07-09, 5:39 pm
1 mile dreadmill run
Post is just working sets
Incline- 135x10, 185x8, 195x7, 205x5
Flat- 225x8, 225x8, 245x5, 275x2
Decline- 245x8, 245x6, 225x6-drop set 135x10
Cable Fly- High- 25x10-3 sets
Cable Fly- Low- 20x8- 2 sets

Cable Pull Down- 55x10, 60x8, 60x8, 62.5x6
Cable Overhead Extension- 45x10, 45x8, 40x8-drop set-35x4, 30x4,25x3, 20x3, 15x4, 10x5, 5x5
Close Grip Bench- 185x8, 205x6- SPENT
300 reps of abs- Decline Sit ups- 4 sets, Hanging Leg Raise-3 sets, Hanging Knee Raise-2 sets, Swiss ball reverse crunch
No cardio had to go a meeting- not too upset about that.
Tomorrow back and bis, Friday gonna hit abs, forearms and some calves.

Psycho77
01-07-09, 7:07 pm
Man I hope so, thanks


They will bro.

Awesome chest day you had. You must have a lot of energy in you to finish that program.

MassDestruction
01-08-09, 6:42 pm
My abs are freakin sore from yesterday.
Deads- 185x10, 225x8, 225x8
Nautilis Pull Downs- 145x10, 165x8, 175x8, 175x6
Wide Grip Pull Downs- 145x10, 155x8, 165x6
Seated Rows- 135x10, 145x8, 155x6, Single Arm- 60x6- 2 sets
Pull Ups- 10, 8, 6, 6
Hyperext- 25x8, 25x8, 25x6
Straight Bar Curl- 65x10, 75x8, 85x5
Preacher Curl- 55x10, 65x7, 65x6, 65x6
Alt DB Curl- 40x7, 35x8, 35x8 drop sets 30x6, 25x5, 20x7, 15x8
25 mins Incline Dreadmill- 11%-3.0 mph
Gonna take a three day rest other than Cardio Saturday.
Next week-
M-Legs, abs
T-Shoulders, Forarms, Neck
W- Abs
T- Chest. Tris
F- Back, Bis, Abs- had to split back and legs further apart, legs were killing my deads.

Psycho77
01-08-09, 7:29 pm
Those workouts must have hurt with sore abs. Good work MD.

MassDestruction
01-08-09, 10:27 pm
Those workouts must have hurt with sore abs. Good work MD.

yeah brother, it was pretty tough but they were sore, not a broken rib. I don't know how you push so hard

Psycho77
01-09-09, 10:49 am
yeah brother, it was pretty tough but they were sore, not a broken rib. I don't know how you push so hard


I'll tell you my secret................a small towel...........I just bite down hard and then do my shit. hehehehe Then swear lots after.

Seriously tho. have a rather high tolerance for pain so its much easier for me to block it out. I would still be going heavy now had the doc not scared me about having the rib break and puncturing a lung and drowning in blood or hitting the liver and bleeding internally. Hell, the prospect of having my ass confined in hospital and having it operated on and pinned scares me more than the pain. If it does break, I'll probably won't admit it until its too late. I mean, it took my folks 4 days to get me to a hospital to have my hand checked when I broke bones in it when I punched a wall. I hate hospitals so much.

MassDestruction
01-12-09, 8:38 pm
Thank GOD i am in the gym lifting legs
Squats- 225x10, 255x8, 275x8, 295x5
Leg Press- 405x10, 455x9, 495x8, 515x6
DB Lunge- 40x8, 45x8, 50x7
Leg Ext- 180x8, 195x8, 205x7, 155x15
Leg Curl- 110x9, 125x8, 145x6
Straight Leg Deads- 155x8, 185x8, 205x7-PR

Seated Calves- 180x12, 200x12, 220x10, 240x10 Superset with situps- 25-4 sets
Standing Calves- 175x15, 195x15, 205x12 Supeset with Rope Crunches- 25x25-4 sets

Psycho77
01-12-09, 9:50 pm
Thank GOD i am in the gym lifting legs
Squats- 225x10, 255x8, 275x8, 295x5
Leg Press- 405x10, 455x9, 495x8, 515x6
DB Lunge- 40x8, 45x8, 50x7
Leg Ext- 180x8, 195x8, 205x7, 155x15
Leg Curl- 110x9, 125x8, 145x6
Straight Leg Deads- 155x8, 185x8, 205x7-PR

Seated Calves- 180x12, 200x12, 220x10, 240x10 Superset with situps- 25-4 sets
Standing Calves- 175x15, 195x15, 205x12 Supeset with Rope Crunches- 25x25-4 sets


Very good session you had there MD. Heavy leg pressing and seated calves.

Factory
01-12-09, 10:02 pm
looks like you've got your shit formulated out nicely. strong legs brother, I know what you mean about legs hurting your deadlifting... I see your on your way to 225, where you starting at?

MassDestruction
01-13-09, 4:35 am
looks like you've got your shit formulated out nicely. strong legs brother, I know what you mean about legs hurting your deadlifting... I see your on your way to 225, where you starting at?

Started at 175 Factory, I am now at 182. Hardest thing is eating enough. Sometimes I think my body can only eat so much, and then i eat some more.

LittleMan55
01-13-09, 8:09 am
I'm in just because the title kicks ass! Oh and the work outs look good too.

Psycho77
01-13-09, 9:15 am
Thank GOD i am in the gym lifting legs
Squats- 225x10, 255x8, 275x8, 295x5
Leg Press- 405x10, 455x9, 495x8, 515x6
DB Lunge- 40x8, 45x8, 50x7
Leg Ext- 180x8, 195x8, 205x7, 155x15
Leg Curl- 110x9, 125x8, 145x6
Straight Leg Deads- 155x8, 185x8, 205x7-PR

Seated Calves- 180x12, 200x12, 220x10, 240x10 Superset with situps- 25-4 sets
Standing Calves- 175x15, 195x15, 205x12 Supeset with Rope Crunches- 25x25-4 sets


Where else would you rather be than the gym?

Solid work MD. High numbers on every exercise. You're definitely a strong mofo. Keep working hard!

MassDestruction
01-13-09, 6:13 pm
Where else would you rather be than the gym?

Solid work MD. High numbers on every exercise. You're definitely a strong mofo. Keep working hard!

Thanks Psycho, preciate the boost. Gotta get bigger and stronger and eat more...


I'm in just because the title kicks ass! Oh and the work outs look good too.
Thanks bro

MassDestruction
01-13-09, 6:18 pm
1.5 mile- run
Flat Bench- 225x8, 245x7, 265x5, 265x4
Incline DB- 65x8, 75x8, 80x6
DB Pull over- 45x8, 55x8, 65x8
Incline- 175x8, 195x6, 195x5

Rope Pull Down- 65x10, 72.5x8, 72.5x8
Straight Bar Overhead Ext- 35x10, 50x8, 57.5x8
Skull Crusher- 55x8, 75x8, 95x5 and a half-couldn't finish the rep without crushing my head for real.


Great pump and love DB pull overs- first time doing those.

Psycho77
01-13-09, 7:49 pm
wow.

solid workout md.

shizz702
01-13-09, 8:09 pm
wow.

solid workout md.

x2

Solid work brotha.

MassDestruction
01-14-09, 8:35 pm
Didnt get to lift today, I had hand to hand combat and field combat training all day. I am wore out from hand to hand, i am 182 and my training partner was around 240, rough day for me. oh well, can't wait until friday when I get to lift again. have more training tomorrow. I hate missing the gym and missing meals, being in the field.

MassDestruction
01-16-09, 6:33 pm
So glad to be back on the grind paying my dues. Last two days killed me, out in the cold and lots of running around in full gear and doing hand to hand combat.
back in the gym:
1 mile warm up on the treadmill
Seated Mil press- 115x10, 135x8, 135x7, 115x7
Upright Row- 75x10, 95x8, 105x6
Super set- EZ bar Front Raise- 45x8, 55x8, 65x6
Db Side Raise- 30x8, 30x8, 30x6
Incline Rear Delt raise- 20x6, 15x8, 15x8

4 way neck ext- 60x10, 50x10- did all four as a circuit
Front Shrug- 225x10, 225x8, 225x9, 205x9
Rear Shrug- 135x10, 155x8
Sit up-4 sets of 25, Leg Lift 4 sets of 25, Russian Twist 4 sets of 15, Hanging leg raise 4 sets of 10
Wrist Curls- 45x20-3 sets
Rvs Wrist curls- 45x15-3 sets

MassDestruction
01-16-09, 6:33 pm
wow.

solid workout md.


x2

Solid work brotha.

thanks bros.

B Con
01-16-09, 6:46 pm
I like the way you think. No one wants to be small and frail. Destroy it and do it up BIG. Consider me along for the ride...

Factory
01-16-09, 7:59 pm
So glad to be back on the grind paying my dues. Last two days killed me, out in the cold and lots of running around in full gear and doing hand to hand combat.
back in the gym:
1 mile warm up on the treadmill
Seated Mil press- 115x10, 135x8, 135x7, 115x7
Upright Row- 75x10, 95x8, 105x6
Super set- EZ bar Front Raise- 45x8, 55x8, 65x6
Db Side Raise- 30x8, 30x8, 30x6
Incline Rear Delt raise- 20x6, 15x8, 15x8

4 way neck ext- 60x10, 50x10- did all four as a circuit
Front Shrug- 225x10, 225x8, 225x9, 205x9
Rear Shrug- 135x10, 155x8
Sit up-4 sets of 25, Leg Lift 4 sets of 25, Russian Twist 4 sets of 15, Hanging leg raise 4 sets of 10
Wrist Curls- 45x20-3 sets
Rvs Wrist curls- 45x15-3 sets
just make sure you don't go crazy on the neck machine, if you got a neck like mine, it grows too fast, messes with your proportion game

shizz702
01-16-09, 8:27 pm
Freaky Friday! Good way to put it!

Good work brotha!

MassDestruction
01-16-09, 9:37 pm
I like the way you think. No one wants to be small and frail. Destroy it and do it up BIG. Consider me along for the ride...

thanks bro

MassDestruction
01-16-09, 9:37 pm
just make sure you don't go crazy on the neck machine, if you got a neck like mine, it grows too fast, messes with your proportion game

never worked neck before factory, guess we will find out but i appreciate the info.

MassDestruction
01-16-09, 9:38 pm
Freaky Friday! Good way to put it!

Good work brotha!

thanks shizz

Psycho77
01-16-09, 10:10 pm
So glad to be back on the grind paying my dues. Last two days killed me, out in the cold and lots of running around in full gear and doing hand to hand combat.
back in the gym:
1 mile warm up on the treadmill
Seated Mil press- 115x10, 135x8, 135x7, 115x7
Upright Row- 75x10, 95x8, 105x6
Super set- EZ bar Front Raise- 45x8, 55x8, 65x6
Db Side Raise- 30x8, 30x8, 30x6
Incline Rear Delt raise- 20x6, 15x8, 15x8

4 way neck ext- 60x10, 50x10- did all four as a circuit
Front Shrug- 225x10, 225x8, 225x9, 205x9
Rear Shrug- 135x10, 155x8
Sit up-4 sets of 25, Leg Lift 4 sets of 25, Russian Twist 4 sets of 15, Hanging leg raise 4 sets of 10
Wrist Curls- 45x20-3 sets
Rvs Wrist curls- 45x15-3 sets


Strong workout MD. Freaky friday indeed!
4 way neck ext- 60x10, 50x10- did all four as a circuit = sick work bro

MassDestruction
01-17-09, 7:08 am
Strong workout MD. Freaky friday indeed!
4 way neck ext- 60x10, 50x10- did all four as a circuit = sick work bro

thanks Psycho, my first time doing neck so i wasn't sure how it was gonna go. went smooth

B Con
01-18-09, 8:03 pm
Keep strong in there MD. Nice work as always.

MassDestruction
01-19-09, 12:50 pm
THanks BCON,

Put in Leg work today-I LOVE working legs

Squat 245x9, 275x8, 295x6
Leg Press- 300x12, 400x9, 490x6, 500x6
Db Walking Lunge- 50x6, 50x7, 50x6
Leg Ext- 160x10, 200x8, 200x8, 190x6
Straight Leg Deads- 135x8, 155x8, 185x6, 185x5
Leg Curl- 110x10, 130x8, 140x7, 140x7
Donkey Calf- 200x14, 220x12, 220x12, 240x9
Angled Standing Calf- 200x7, 160x10, 160x9
Rope Crunches- 40x25-3sets, 45x25-1 sets
Leg Lifts- 25- 4 sets.


Did I mention i love working legs- can't wait to squat 400 for reps

MassDestruction
01-19-09, 1:00 pm
Here is my diet, feel free to give me advice because I am a novice at diet plans
0430- 40g whey protein, Banana
0500- NO Black Powder, Animal Pak- on my way to the gym-45min drive
0545- Start drinking Volumize, just started nothing from it yet.
0900-50g whey protein shake, 2 tbs pb, 32ounce Gatorade- Cell Tech, Glutamine
1000- 2 eggs, 3 egg whites, 1 cup oats (sometimes cooked, sometimes raw)
1230- Steak/Chicken- 6 ozs, asparagus or broccoli and sweet potatoes sometimes a diet coke
1500/1530- Turkey Sandwich-30 grams of Turkey/Chicken-4 oz and whole wheat pasta, or Tuna and macaroni
1830- Whatever my wife cooks, Chicken twice a week, Steak or fish once or twice a week, Pork chops, and lots of ground beef. Veggies always, and potatoes, pasta or bread.
2100- 2 tbs pb on whole wheat bread and 8oz of choc. milk, glutamine

MassDestruction
01-20-09, 4:53 pm
Chest, Tris
Decline-245x7, 245x6, 235x6, 225x6
Incline Db- 65x10, 75x8, 85x7
Flat- 245x6, 245x6, 235x6
Db Fly- 30x12-3 sets. slow and controlled

Closegrip Bench- 155x8, 185x7, 185x6
Superset-
Rope Pull Down- 57.5x10, 65x8, 72.5x7
Overhead Rope Ext- 35x10, 42.5x7, 42.5x7
Rope Kickbacks- 15x7, 15x8, 15x8

Psycho77
01-20-09, 10:09 pm
THanks BCON,

Put in Leg work today-I LOVE working legs

Squat 245x9, 275x8, 295x6
Leg Press- 300x12, 400x9, 490x6, 500x6
Db Walking Lunge- 50x6, 50x7, 50x6
Leg Ext- 160x10, 200x8, 200x8, 190x6
Straight Leg Deads- 135x8, 155x8, 185x6, 185x5
Leg Curl- 110x10, 130x8, 140x7, 140x7
Donkey Calf- 200x14, 220x12, 220x12, 240x9
Angled Standing Calf- 200x7, 160x10, 160x9
Rope Crunches- 40x25-3sets, 45x25-1 sets
Leg Lifts- 25- 4 sets.


Did I mention i love working legs- can't wait to squat 400 for reps


Chest, Tris
Decline-245x7, 245x6, 235x6, 225x6
Incline Db- 65x10, 75x8, 85x7
Flat- 245x6, 245x6, 235x6
Db Fly- 30x12-3 sets. slow and controlled

Closegrip Bench- 155x8, 185x7, 185x6
Superset-
Rope Pull Down- 57.5x10, 65x8, 72.5x7
Overhead Rope Ext- 35x10, 42.5x7, 42.5x7
Rope Kickbacks- 15x7, 15x8, 15x8


solid workouts MD. how is the leg and chest soreness?

MassDestruction
01-21-09, 5:56 am
Thanks Psycho,
legs are hurting, but the chest isn't too bad. have been trying to keep enough bcaa and glutamine in me.

Psycho77
02-09-09, 8:45 pm
How are things MD?

MassDestruction
04-14-09, 7:55 pm
Well i am back in the game, I got deployed, lost a lot of muscle and got discouraged. BUT I am back. I am at about 175 and lifting like crazy. Working out with a new partner that is freaking huge and strong as hell. He is pushing me every week. Don't really know about this program we are doing but we will see over the next few weeks.
Here is the break down:

Monday: Chest, Back, Shoulders
Tuesday: Fat Burn and Abs
Wednesday: Legs and Arms
Thursday: Intervals and Abs
Friday: Chest, Back, Shoulders
Saturday: Legs, Arms, Abs
(Starting doing 3 sets of 10, 2 exercises per body part, working down to 1 rep each week.
Ex. Week 1- 3 sets of 10, week 2- 3 sets of 9, week 3- 3 sets of 8 and so on.

Let me know what you think.

Psycho77
04-14-09, 8:20 pm
Well i am back in the game, I got deployed, lost a lot of muscle and got discouraged. BUT I am back. I am at about 175 and lifting like crazy. Working out with a new partner that is freaking huge and strong as hell. He is pushing me every week. Don't really know about this program we are doing but we will see over the next few weeks.
Here is the break down:

Monday: Chest, Back, Shoulders
Tuesday: Fat Burn and Abs
Wednesday: Legs and Arms
Thursday: Intervals and Abs
Friday: Chest, Back, Shoulders
Saturday: Legs, Arms, Abs
(Starting doing 3 sets of 10, 2 exercises per body part, working down to 1 rep each week.
Ex. Week 1- 3 sets of 10, week 2- 3 sets of 9, week 3- 3 sets of 8 and so on.

Let me know what you think.



looks like a solid plan MD. Nice to have you back.

MassDestruction
04-14-09, 9:54 pm
thanks brother

MassDestruction
04-15-09, 7:46 pm
Started the Morning with some fat burn and abs:
45 min Treadmill Incline Walking: 8 incline, 3.2 mph
Abs: Hanging leg raise-10, Hanging Knee Tuck-20, Flutter Kicks 25x4, Incline Sit Ups 25, Bicycle Crunches 20x4, Side Crunches 20x4, Bic. Crunch 20x4, Side Crunch 25x4

Lunch Time Lift:
Squat: 295x7, 305x7, 315x7
Angled Leg Press: 565x7, 585x7, 605x7
Rom. Deads: 215x7, 225x7, 235x7
Standing Calves on Hack Squat Machine: 270x7, 410x7
Seated calves: 140x7, 160x7

Close Grip Bench: 205x7, 210x7
Tri Press Down: 85x7, 100x7
BB Curl: 85x7, 90x7
Preacher Curl: 75x7, 80x7
Standing Reverse Curl: 70x7, 80x7
Db Wrist Curl: 30x7, 35x7

Tomorrow, more cardio and abs

MassDestruction
04-17-09, 6:25 pm
Morning 730 am-
45 mins of fat burn cardio
Abs 300- 12 reps of 25 of multiple ab exercises trying to hit angles. (Sit ups, leg lifts, flutter kicks, jack knives, just to name a few)

3 pm-
Flat: 240x6, 245x6, 250x6
Dec: 240x6, 245x6, 250x6
Smith Machine Shoulder Press: 120x6, 130x6, 135x6 (weight not counting bar)
Db Lat Raise: 40x6- 3 sets
BB bent over row- 160x6, 170x6, 185x6- Strpas
Rvs Grip Pull downs- 145x6, 160x6, 170x6- straps
BB Shrug- 335x6, 355x6- with straps
Behind the back shrug on smith- 230x6, 300x6 last set with straps.

I was spent after this. Going to TGIfridays for a steak and potatoes. Gotta take the wife out, bout to go on a week trip for the Air Force.

MassDestruction
04-18-09, 12:24 pm
Deep Squat- 255x6, 275x6, 295x6
Leg Ext- 240x6, 250x6, 260x6
Leg Curl- 170x6, 180x6, 190x6
Horizontal Calf Press- 300x6, 330x6
Leg Press Calf- 695x6, 745x6

Close Grip Bench- 215x6, 220x6
OH Db Ext- 85x6, 90x6
BB Curl- 90x6, 95x6- gonna drop weights next week to work on form
Seated Inc DB Curl- 35x6, 40x6
Rvs Grip Curl- 75x6, 80x6- same as BB curl droppin for form
Rvs Wrist Curl- 35x6- 2 times

Relaxing with the fam.

MassDestruction
06-24-09, 8:23 pm
Being in the military can be hell on working out, but i am back and am not going anywhere for the next 4 years. Started working out again Monday. So far have hit chest and abs, Back and Calves, then Shoulders, Traps and Neck today. Tomorrow is Arms, and then Friday will be my favorite day, LEGS! Will be in here posting everyday. Hopefully I will be able to join the brother hood. GET BIG

MassDestruction
06-25-09, 3:48 pm
Gunz day! Hit the gym EARLY this morning!

Straight Bar Bicep Curls-45x12, 55x12, 60x12, 65x10, 75x8
Hammersmith Machine Preacher Curl- 35x12, 40x12, 50x10, 55x10
Seated Dumbbell Alt Curl- 25x10, 25x10, 30x8, 35x6
Superset with Hammer Curl- 20x10, 20x8, 25x6

Skull Crushers/ Superset with Close Grip Bench-45x15, 65x12, 75x10, 80x10, 90x5
Rope Push Down- 45x12, 50x12, 55x10, 60x10
Dips- 12, 25x10, 35x10, 45x9

Then 600 Reps of abs-
100 Crunches, 100 Side Crunches (50 each side), 25 crunches, 25x4 Flutter kickes, 25 crunches, 25 leg lifts, 100 Side Crunches (50 each side), 2 sets of 10 leg extensions each side and 10 x4 bicycle crunches then 1 set of 15 leg ext. each side and 10 bicycle crunches.
DONE!

ATE Well today, lots of Protein and Carbs, nothing too bad for me!

MassDestruction
06-26-09, 6:00 pm
Friday, last training day of the week and its my favorite; LEGS!
Squat- 12x185, 12x225, 10x245, 8x265, 6x285, 4x295
Front Squat- 10x135, 9x155, 8x165
Leg Ext- 15x145, 14x155, 12x165, 10x180
Lying Leg Curl- 12x95, 12x105, 10x115, 8x130, 6x140
Stiff Leg Deads- 10x135, 8x155, 6x185, 8x175

Standing Calves- 12x180, 12x200, 10x220
Donkey Calves- 15x90, 12x140, 11x165, 6x180

I LOVE LEGS day, still gotta get stronger, its been a while!

MassDestruction
06-28-09, 9:39 am
Right now I am resting on Saturday and Sunday and boy did I need it. My back, legs and arms were killing me; my legs still are. Didn't get a good rest day yesterday, helped a friend of mine move from up stairs to a two story so the calves and lower back got a great workout. Can't wait until 0600 tomorrow morning, chest and abs. Might hit the tris a little too. Then gotta do some cardio, trying to keep the waist line in check while bulking.

MassDestruction
06-29-09, 5:33 pm
After a restful weekend I was glad to see the inside of the gym this morning. Chest and abs.
Incline- 15x140, 12x160, 12x175, 10x190, 6x210- getting stronger on my incl
Flat- 12x195, 12x205, 9x225, 6x245
Decline- 12x190, 10x205, 9x215, 6x225- gotta get my dec back up
Db Fly- 15x40, 12x45, 12x50, 10x50
Did 300 reps of abs. Did different variations but didnt write down my numbers. I know i did hanging leg raise and hanging knee tucks, Swiss ball crunches and swiss ball side crunches, flutter kicks, and some other stuff. Will write it down wednesday. Tomorrow is back day-- Oh how I love Deadlifts!!!

MassDestruction
06-30-09, 3:21 pm
Back and calves

Deads- 15x135, 12x225, 10x245, 6x265, 4x275
Lat Pull Down- 12x140, 10x180, 8x200, 6x210
Db Bent over row- 12x65, 10x70, 10x75, 6x80, 4x85
Cable Row- 12x140, 10x170, 8x185, 6x200
V Bar Straight Arm Pull down- 12x40, 12x55, 10x70, 6x70, 4x75

Standing Machine Calves- 18x180, 18x200, 15x215
Seated Machine Calves- 15x180, 15x200, 12x215

A lot of people think i am crazy for wanting to body build and i have been getting a lot of shit from my friends at work for my posts on myspace and my posts here. Guess they will never understand, comfortable in there lives. They go to work, eat shit all day, get fat and lazy and make the Air Force look bad. Oh well, gotta get on the grind, more motivation, more fuel for the fire. GET BIG!

MassDestruction
07-01-09, 12:43 pm
Smith Machine BB Press- 12x70, 12x90, 10x110, 8x120, 6x130, 4x140- only counting added weights, no clue how much the bar is
Gauntlet- 12x25, 12x35, 10x45, 10x35, 10x25- 2 sets
Standing Cable front raise- 8x20, 7x20
Db Lat Raise- 15x20, 12x25, 12x25, 10x30
Incline Rear Delt Pull- 12x15, 10x20, 8x25, 6x30, 6x30
Rvs Pec Dec- 12x90, 10x110, 8x125, 6x140
Db Seated Shrug- 12x60, 8x65, 7x70
Machine Shrug- 12x90, 10x110, 8x125, 6x140- again only counted weights added to machine, not sure machine weight.

Neck Machine- 4 way- 8x80- 3 sets

500 Abs- 25 crunches, 50 side crunches< s.c>(25 each side), 50 crunches, 50 s.c. (25 each side), 25x4 Flutter kicks, 50 knee to elbow crunches (25 each side), 50 s.c. (25 e.s.), 25 incline sit ups, 25x4 flutter kicks, 25 incline sit ups, 25 leg lifts, 25 incline sit ups, 25x4 flutter kicks, 25 incline sit ups, 25 leg lifts.

Arms tomorrow!!! Probably do some fat burn cardio too

MassDestruction
07-06-09, 10:15 am
Was out of town all weekend so didn't post my workouts. Hit Arms on Thursday and then did legs of Friday- more of a maintenance workout but wanted to hit the gym. Drank beer and ate all weekend and felt great lifting this morning. I think all the food did me some good. Did Fat burn and Chest this morning, gonna hit abs tonight.
Chest-
Incline- 95x15, 145x12, 185x10, 195x10, 205x8, 215x6
Flat- 135x15, 205x10, 215x10, 225x8, 245x6
Decline(hammer smith)- 140x12, 160x12, 180x10, 190x6- just added the weight of the plates, not sure if the machine adds anything
Pec Dec- 130x12, 145x12, 160x12, 175x10
Did tricep push down with triangle bar just for pump- 35x20, 45x20, 55x20

Did 45 min on treadmill incline keeping my h.r at 127- fat burn

Had to to cals and run 1.8 miles for PT

MassDestruction
07-07-09, 7:00 pm
Pull Ups- 10, 8, 6, 6
Deads- 15x135, 10x240, 10x245, 8x265, 6x275
Iso HS Lat Pull down- 12x140, 10x185, 10x190, 6x210
Seated Cable Rows- 10x155, 8x170, 8x175, 6x185
BB Rvs Grip Row- 12x95, 10x135, 10x155, 8x165, 4x175
V Bar Pull Downs- 12x140, 10x155, 6x170, 4x200

Standing calves- 18x200, 18x210, 15x240
Seated Calves- 15x180, 15x200, 12x220

Did the ab machine- 3 sets of 25x100-- plan on hitting abs hard tomorrow.

Shoulders- I hate working shoulders, i don't know why but i hate them. But tomorrow is my last day in the 621

MassDestruction
07-09-09, 7:59 pm
Wednesday
Shoulders
Seated Hammer Smith Press
Front- 12x90, 10x110, 8x130, 6x140
Rear- 10x90, 8x100, 6x110
Cable Front Raise- 12x15, 12x15, 10x20
Db Seated Front Raise- 12x20, 8x25
Lat Db Raise- 12x25, 10x30, 10x30-drop sets- 25, 20, 15
Rvs Pec Dec- 12x115, 10x130, 8x150, 6x160
Read Db raise- 12x20, 10x25, 8x25, 6x30
Seated Machine Shrug- 10x290, 8x290, 6x310
BB Shrug- 10x225, 8x275, 6x315

Thursday
Bis, Tris, Abs
BB Curl- 12x75, 8x85, 6x85, 4x90
Seated Machine Preacher- 10x70, 10x80, 10x100
Superset Seated Db Alt Curl- 12x30, 10x35, 10x40
Hammer Curl- 10x20, 8x25, 6x30
Close Grip Bench- 12x135, 10x175, 8x185, 6x2005
Rope Push Down- 10x57.5, 10x72.5, 10x72.5
Skull Crusher Cable- 10x45, 8x60, 6x70

Machine Ab Crunches- 75x25- 4 sets

Got some bad news on Wednesday, i have skin cancer but i am getting surgery and i hope they get it.!

MassDestruction
07-12-09, 12:03 pm
LEGS, my favorite day of the week!

Squat- 12x225, 10x245, 10x255, 8x275, 6x305
Life Fitness Leg Press Machine- 12x240, 10x260, 8x300, 6x320
Leg Ext- 15x145, 12x155, 12x165, 10x185, 6x190
Leg Curl- 12x100, 12x100, 10x110, 10x110, 8x120
SL Deads- 10x135, 8x160, 8x175, 6x195

Seated calves- 12x225, 12x210, 15x190, 15x195

Psycho77
07-13-09, 10:44 am
Being in the military can be hell on working out, but i am back and am not going anywhere for the next 4 years.

So thats where you've been off to. Glad to have you back in the grind, MD.



A lot of people think i am crazy for wanting to body build and i have been getting a lot of shit from my friends at work for my posts on myspace and my posts here. Guess they will never understand, comfortable in there lives. They go to work, eat shit all day, get fat and lazy and make the Air Force look bad. Oh well, gotta get on the grind, more motivation, more fuel for the fire. GET BIG!

People say the same thing about me. They talk, they whisper, they stare. Sitting in the clinic for my rehab, I get asked how'd I gotten injured and I say from lifting. They will always tell me to just lift light weights, lift only 3 times a week. lift like this or like that. Shit, if I lifted light, I would rather just stop lifting all together. Like what you said bro, just more fuel for the fire.



Got some bad news on Wednesday, i have skin cancer but i am getting surgery and i hope they get it.!

Shit bro. Hope they do get it all. Praying for you recovery.

Doing solid workouts bro. Keep it up.

MassDestruction
08-10-09, 5:10 pm
Well the Doc took off a dime size chunk of skin from the back of my ear. I was told to take it easy so my ear didn't bleed so I tried lifting after three days...BAD IDEA. I knew you had a lot of blood in your head but wow, my ear wasn't bleeding fast but it kept bleeding for a while after lifting. So i decided to listen, took it easy and just maintained in the gym.
Well its time....time to kill it
Monday- Chest and abs

Flat- 15x175, 12x185, 10x205, 10x215
Dec- 15x185, 14x195, 11x205, 10x215
Inc Db- 15x40, 12x55, 12x60, 10x65- should have went heavier
Flat Db Fly- 15x35- 3 sets

Hanging leg raise 10- 2 sets
Hanging Knee Tuck- 15- 2 sets
Flutter kicks- 25x4
Incline Situps- 25
Knee to elbows- 20
Side Crunches- 20 per side
Bicycle- 20x4
Side Crunches- 25 per side

Gonna do some intervals once it cools off, its Freaking HUMID outside
4x800 meters-400 meter walk in-between sprints.
Already looking forward to 0530 tomorrow- back and calves!

Psycho77
08-11-09, 2:45 am
nice to see your back in the grind and that the surgery went well.

MassDestruction
08-11-09, 4:31 am
Thanks Psycho, yeah things are good to go. Gonna kill it, got goals to crush and weights to lift.

MassDestruction
08-11-09, 11:58 am
Superset Pull ups- 9, 8, 8, 8
Deads- 15x135, 15x185, 12x205-kept it light, just getting back started
Pull Downs- 15x125, 12x140, 10x155, 9x170
Single Arm Seated Row- 15x70, 12x80, 9x90
Bent over row- 12x135, 10x155, 10x165
Machine Pullover- 15x120, 15x155, 15x165, 12x175

Seated Calves- 15x125, 14x140, 12x140
Standing Calves- 15x180, 12x200, 12x210

30 mins rest/recovery- drank some water

2 mile run in 15:06

STM
08-12-09, 1:41 pm
You little..scratch that...you BIG beast...15:06 2 Miles...you still got it and always will...

pack on those carbs for 225lbs baby

MassDestruction
09-01-09, 6:53 pm
man didn't realize how long it has been since i posted. I have been in class so i have been lifting when i have time. still in the gym though. Gotta make sure i stay postin...more to come tomorrow.

Psycho77
09-05-09, 8:32 am
Superset Pull ups- 9, 8, 8, 8
Deads- 15x135, 15x185, 12x205-kept it light, just getting back started
Pull Downs- 15x125, 12x140, 10x155, 9x170
Single Arm Seated Row- 15x70, 12x80, 9x90
Bent over row- 12x135, 10x155, 10x165
Machine Pullover- 15x120, 15x155, 15x165, 12x175

Seated Calves- 15x125, 14x140, 12x140
Standing Calves- 15x180, 12x200, 12x210

30 mins rest/recovery- drank some water

2 mile run in 15:06


sick work MD!