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arsilva
01-08-09, 2:41 pm
So I had posted a thread in the "Life" section, but wanted to bring it all over here, so I could post training as well as my points of view on things.

I am mid-Winter break right now, and had planned to hit the iron harder than ever. However, a wrist injury and chest...injury (i guess) had set me back for a couple weeks. I lost some size, but, like a true Animal, kept at it as much as I could, and have successfully gotten my size back plus gained a pound or two.

The gym I am training at while at home, Gold's in Charlestown, WV, is a pretty good gym. The only problem I have with it is that apparently the 45 lb. plates actually vary from 45-47 lbs., which makes squatting wierd.

My current split:
Day 1- Heavy Legs
Day 2- Heavy Chest, Calves
Day 3- Deadlift, Heavy Back, Traps
Day 4- Bis, Calves, Abs
Day 5- Pump/Detail Legs, Pump Chest
Day6- Back, Shoulders, Tris
Day7- Rest
Day8- Quads, Calves
Day9- Back, Traps, Tris
Day10- Bis, Calves, Abs
Day 11- Heavy Chest
Day 12- Hamstrings, Abs
Day 13- Back, Shoulders
Day 14- Rest

This week I'm doing things a little differently, because my lifting partner got a truck pulling harness, so we're going to his place this weekend and I'm gonna get my first taste of truck pulling, which I'm pretty excited about, but I'm incorporating a few more rest days to make sure I have proper recovery before and after pulling.

Today's workout is Shoulders, Traps, Abs

I'll report back later with how the lift went.

TigerAce01
01-08-09, 2:50 pm
That's a really unique routine. At first I was going to critique it, but it looks like you know your body quite well and put some real thought into your training. Good shit man, I'm on board...

-Ace

arsilva
01-08-09, 4:28 pm
Good to have you on board Tiger.

Today I got up at ~12:30 pm
Meal1: 2 BUCKWHEAT WAFFLES with just a bit of regular natural maple syrup, cuz i forgot to buy sugar free, a BANANA, 6 oz. SALMON
Meal2: 7 or 8oz CHICKEN BREAST, ~1.5c brown rice

Meal 2 is technically my PrWO meal, since I generally have to wait 1.5-2 hrs between eating and lifting to avoid puking. I'm thinking i may have some grits in about a half hour though (~1hr PrWO)

I'm not going to log all of my meals, but will do what I can, to give somewhat of an idea of what I'm putting in my body.

I watched the Animal Delts DVD about an hour ago. Sooo ready to do shoulders and traps now.

arsilva
01-08-09, 9:50 pm
Just got in from the gym. sickest shoulder workout ever. kinda still getting my shoulders back after time off for RCs

1/8: DELTS, TRAPS, ABS

Db Press: 10x60
10x65
6x70
6x75
3x85

Bedford Press: 10x90
5x100
7x90
11x70

Seated Db Side Laterals: 15x30
10x35
10x35
10x35

BB Shrug: 20x225
20x315
10x405
15x405

Db Shrug: 20x100
15x110
12x120

Cable (Arms Wide) Shrug: 15x60
12x80

Db Front Raise: 10x35
10x35
10x35
10x35

Seated Rear Laterals (Thumbs down): 12x15
12x15
12x15
10x15

Ab warmup: Roman Leg Raise/Machine Crunch SS: 15/15x55
15/15x55
15/15x55

Hanging Leg Raise (b = bent leg, s = straight leg): 5s+5b+2s
5s+5b+2s
10s+10b

Cross Bench V-Ups25
25
25

Rope Crunches: 20x150
30x150
20x180
30x170

Postworkout Shake: 14oz water, ~45g protein, ~3-4g creatine powder, ~1tbsp honey

Meal3 (SO behind on meals today): 2 whole grain buckwheat waffles (got sugar-free syrup), ~7-8oz turkey breast

My back has been sore for the last 30 min or so, and as I sat here thinking of what to write next, I cracked it more than I ever have before. relief at its finest.

I've been thinking what other supplements I want to incorporate..I take fishoil, multi, an NO supplement and Flex..if I had the money I'd go for some Pak next, and I'm really interested in Nitro as well..and if i can get myself to stop using my current NO supp which i love, maybe I'll give Pump a go one day.

Off to watch Pineapple Express and let the muscles recupe.

arsilva
01-09-09, 3:17 pm
Got up at ~12:30 pm, gettin ready for meal2
Gonna work Pump Chest, Bis, Calves today, real pumped for this lift.

My traps are feeling tore up in the best way possible from yesterday's heavy shrugs.

Meal1: 4 buckwheat waffles...i'm loving these things lol good thing they're whole grain.
6oz salmon

Meal2: I'm thinkin 7-8oz turkey breast, 1.5c brown rice



They say MMA and other 1v1 contact sports are the best way to test your primal strength. I disagree. You can always beat another person, be better than your opponent.

When you live the Iron Life, though, your only true opponent is yourself.

And you can never be better than yourself.

Always strive to overcome your opponent in the Iron Game, for he will always be right there with you.

arsilva
01-09-09, 9:02 pm
Just got back from another day of attempting to overcome myself.

1/9/09: Pump Chest, Bis, Calves
CHEST
Upward Cable Flyes: 20x40
15x50
15x50

Decline Machine/Bench Pushups: 20x55each side/16
15x70/15
15x80/15

Flat Bench machine: 15x45 each side
15x45
15x45

Downward Cable Flyes: 25x40
20x50
20x60

BIS
2 sets of 25s w/ EZ Curl Bar

Closegrip BB Curl: 10x60
8x70
8x70
8x70

Standing Db Curl: 10x30
10x30
8x35

Db Hammer Curl: 10x35
10x35
8x40

Concentration Curl: 12x25
9x25
10x20

High Cable Curl
12x40
12x40

CALVES
Standing Raise: 20x140 toes out
20x140 toes in
20x180 out
20x180 in
15x200 regular

Seated Raise
15x100
20x100
20x100

arsilva
01-10-09, 2:59 am
welp, just downed my official new pre-bed shake..pretty simple really:
since i'm allergic to milk, even lactose-free:

~12oz almond milk
6-7 raw egg whites

tastes almost like regular milk, and i only wanted to puke for about 5 seconds.

i'll probably think of various things to add to vary it.

rest day tomorrow to be ready for my first day of truck pulling on sunday.

until tomorrow

arsilva
01-10-09, 4:31 pm
wasn't able to write earlier, because i got up just in time to eat and run out the door for the greatest part about rest days: a massage, which can be one of the greatest things ever after beating the hell out of your muscles for 6 days.

not much to write, no workout today. I'm pretty stoked for tomorrow's truck pulling, though.

And i need a lifting belt...

arsilva
01-11-09, 3:35 pm
Got up at 2pm today for some reason, but I usually try to let my body do what it needs to.
Meal1: 6oz salmon, 4 buckwheat waffles

Gonna be truck pulling today, i'm hoping this is a cool break from regular leg workouts, and from the sound of things, it'll be working most of my body.

arsilva
01-11-09, 8:42 pm
well, as my luck would have it, the guy whose truck we were supposed to be pulling had car problems. something with the engine block or something. So instead, I get a second rest day in a row. Not too bad, though. This week will just be that much more intense.

arsilva
01-12-09, 2:31 pm
Just finished meal2, which has me about on schedule. I'll be lifting at ~5pm today, Heavy Legs, gotta love it. I usually try to do my Hevay Legs days early in the week so I have maximum energy.

arsilva
01-12-09, 9:30 pm
just finished my PoWO meal.

Today's Leg Day:

Squat: 10x135
8x225
10x315
failedx405: unracked it, paused for 2 seconds, reracked. don't think i could have gotten it, gotta leave the ego at the door and prevent injury
8x315

Leg Press: 10x3plates each side
10x4p
10x5p
close stance 6x7p

Ham/Glute Extension:
12w/25lb plate
H/G ext. at a Lat Pulldown station (so i'm horizontal)
5xBW
6xBW
6xBW
6xBW
These are THE hardest ham exercise i've ever done. a must do for anyone's routine

Romanian DL: 10x135
10x225
10x275
10x315

Leg Ext.: 15x150
15x150
15x150

Lying Leg Curl: 10x87.5
10x87.5
10x87.5

A pretty solid lift, really wanna get my squat up past 400 in the next couple weeks, which I think is pretty doable.

arsilva
01-13-09, 5:22 pm
got in my first ever Pak today, a Big 88. off to Heavy Chest now, be back later with the lift. i got up at 1:30pm today, and have had 2 meals.

C.Coronato
01-13-09, 6:25 pm
Wow looks good brother. How you likin the 88s? Ever get to pulin that truck? Thats a serious leg workout, i would love to see that in action. I need to get myself one of those harness, shit ill pull my car all the way to work and pull it home. Forget gas.

arsilva
01-13-09, 8:57 pm
Wow looks good brother. How you likin the 88s? Ever get to pulin that truck? Thats a serious leg workout, i would love to see that in action. I need to get myself one of those harness, shit ill pull my car all the way to work and pull it home. Forget gas.

lol i think Pak should be good for me, with its enzymes and all. the truck pull never happened cuz the guy with the harness had some medical trouble or car trouble or something. but i'm trying to do it at some point, i'm sure its a crazy leg workout.

For today's lift: Heavy Chest, Calves, Abs

Flat Db Press: 10x90
10x100
6x110
2x120+1 some help

Incline Db Press: 8x90
5x95+1 some help
5x100+1 some help

Decline Machine: 3x180 each side
7x145
5x145

Pec Deck: 10x140
8x160
6x160+1 some help

24's (6xvertical+6x45deg+6x30deg+6xflat)
did first set wrong: 8+8+7+3x45
24x45
18x45 then 3 on flat

Calves
Standing Raise: 20x180
18x200
15x220
15x240

Seated Raise: 15x110
15x110
15x110
10x140

Abs
Machine Crunches(5+5pull)
2 setsx50 lbs

Bent-knee hanging leg raise
4 sets of 25

Hi Cables Side Bends
4setsx15x40lbs

C.Coronato
01-14-09, 10:12 am
Very bold workouts man. Im loving the long workouts. How long you there for daily?

arsilva
01-14-09, 3:06 pm
Very bold workouts man. Im loving the long workouts. How long you there for daily?

I'm generally in the gym for about 60 to 80 minutes, a little longer if i do some abs. I've never had a problem with being too sore or too tired, so i figure why not.

Got up at 10am to eat today, then went back to bed until just now, so about to get meal2 in. Lifting Deadlift/Heavy Back/Traps today. be back later with the lift.

C.Coronato
01-14-09, 3:10 pm
ya 60-80 sounds good brother. I guess you work very swiftly thru your workouts, which is very key. Gotta get that heart rate up!

arsilva
01-15-09, 12:07 am
Solid ass lift today. GOTTA get a damn lifting belt though

Heavy Back/Traps

Rack Deadlift: 10x315
8x405
6x495
6x545 (borrowed my buddy's powerlifting belt, soo legit)

Close-Neutral Grip Pulldown: 10x160 too easy
8x200
8x220
6x240

BB Row: 10x185
10x225
6x275

Db Row:10x100
10x110
8x120
8x120

Rear Laterals: 15x20
10x25
10x25
10x25

Db Shrugs: 15x110
12x120
12x120
12x120

Light, Arms-out Db Shrugs (works on trap "height")
15x25
15x25
15x25

Lift Time: ~1:20

It's 11pm, and i've only gotten 4 meals plus a protein shake/banana PoWO today. Not too good. I'll wait til 12 or 1230am then eat again, then have a 7 raw egg white/almond milk shake at like 2am before i go to bed.

C.Coronato
01-15-09, 1:39 pm
damn youll be an absolute beast in notime brotha. Lovin the numbers.

arsilva
01-15-09, 4:56 pm
damn youll be an absolute beast in notime brotha. Lovin the numbers.

thanks for the support bro. gotta lift heavy to get heavy!

just finished PrWO meal (meal2). "Rest" day today, lifting Bis, Calves, Abs, so no major muscle groups and not as taxing on my CNS.

Be back later with the lift

arsilva
01-16-09, 8:13 pm
Didn't get a chance to record yesterday's lift:
Bis/Calves/Abs

BB Curl: 8x90
8x90
8x90
6x90

Closegrip EZ Bar curl: 10xBar+20 (not sure if the bar is 25 or 35)
10xBar+30
10xBar+40
8xBar+50

Db Hammer Curl: 6x40
8x35
8x35

Rev. Grip EZ Cable Curl: 10x80
10x80
10x80

Standing Db Curl: 10x30
10x30

CALVES
Standing Raise: 20x180
18x200 toes out
17x220 toes in
15x240
15x260

Seated Raise: 15x90
15x90
15x90
15x90

ABS
Hanging Leg Raise: 20
25
25
30

Alternating Decline Crunch:20
20
20

Cross-Bench V-ups: 25
25
25
25

Side Bends: 3 sets of 20x45 nonstop each side

added in some NECK at the end:
Back: 3x10x70
Sides: 3x10x45
Front: 3x10x25

arsilva
01-16-09, 8:18 pm
Today's lift was Pump Chest/Detail Legs

Upward Cable Flyes/Bench Pushups SS
15x40/15
15x40/15
15x40/~2min rest then 30

Dnwd Flyes/Bench Pushups SS
15x40/15
15x50/15
15x50/15

Chest Press Machine: 15x75
15x75
15x75

DETAIL LEGS
Sumo Squats: 12xBar
10x135
10x155
20x185
15x225

Standing Leg Curl: 15x70
10x70
10x70

Adductor Machine: 3x15x150
Abductor Machine: 3x20x120


I was SO tired today, and tried a pre-workout stim that is all hyped and nonsense, and it didn't do SQUAT.

Feeling pretty shitty right now..tired, nauseous, dizzy, etc. Should probably eat somethin.

arsilva
01-18-09, 3:46 am
went in for Shoulders/Tris/Abs today

Dumbbell Shoulder Press:10x65
8x70
6x75
4x80

Behind-the-Neck Smith Shoulder Press: 12x25each side
6x45
6x45

Cable Side Laterals: 12x30
7x40
10x30

Db Front Raise: 4x10x35

TRIS
Rope Ext: 12x100
10x120
10x120

Bench Dip/V-bar Ext. SS
15/10x140
15/10x120
15/10x120
15/10x100

Straight-Arm Tricep Kickbacks: 12x20
10x25
10x25
12x20

Straight-Bar Ext.: 12x120
10x130
7x140

Decline Crunch: 25xBW
20x25
20x35
20x45

I think i need to stop training 6 days a week, should put in a rest day on wednesday i think.

pedraza
01-18-09, 10:00 am
workouts looking good there. did you make up a new scheduel for your week? you mentioned about not training for 6 days a week

arsilva
01-18-09, 12:55 pm
got up at ~11:30 today, earliest i've gotten up in a long time lol. FINALLY a rest day.


workouts looking good there. did you make up a new scheduel for your week? you mentioned about not training for 6 days a week

I haven't written my new split yet, but i've done so many, I won't be able to do something completely different. It'll probably look like this:

Monday: Heavy Legs
Tuesday: Heavy Chest, Calves, Abs
Wednesday: Rest
Thursday: Heavy Back, Abs
Friday: Pump Chest, Detail Legs, Calves
Saturday: Delts, Bis, Tris, Abs
Sunday: Rest

I'll start this next week, since this week's split is custom to end the week working back with the MD/DC/VA ABC on Saturday. This week's split looks like this:

Day 1- Heavy Chest, Calves
Day 2- Legs
Day 3- Shoulders, Traps
Day 4- Bis, Calves, Abs
Day 5- REST
Day6- DC ABC: Back, Tris
Day7- Rest

dreamBIG
01-18-09, 1:04 pm
got up at ~11:30 today, earliest i've gotten up in a long time lol. FINALLY a rest day.



I haven't written my new split yet, but i've done so many, I won't be able to do something completely different. It'll probably look like this:

Monday: Heavy Legs
Tuesday: Heavy Chest, Calves, Abs
Wednesday: Rest
Thursday: Heavy Back, Abs
Friday: Pump Chest, Detail Legs, Calves
Saturday: Delts, Bis, Tris, Abs
Sunday: Rest

I'll start this next week, since this week's split is custom to end the week working back with the MD/DC/VA ABC on Saturday. This week's split looks like this:

Day 1- Heavy Chest, Calves
Day 2- Legs
Day 3- Shoulders, Traps
Day 4- Bis, Calves, Abs
Day 5- REST
Day6- DC ABC: Back, Tris
Day7- Rest

dam brotha, I am liking your splits and your numbers. you are going to be huge in no time. keep up the good work. consider me subbed.

arsilva
01-18-09, 3:23 pm
got up at ~11:30 today, earliest i've gotten up in a long time lol. FINALLY a rest day.



I haven't written my new split yet, but i've done so many, I won't be able to do something completely different. It'll probably look like this:

Monday: Heavy Legs
Tuesday: Heavy Chest, Calves, Abs
Wednesday: Rest
Thursday: Heavy Back, Abs
Friday: Pump Chest, Detail Legs, Calves
Saturday: Delts, Bis, Tris, Abs
Sunday: Rest

I'll start this next week, since this week's split is custom to end the week working back with the MD/DC/VA ABC on Saturday. This week's split looks like this:

Day 1- Heavy Chest, Calves
Day 2- Legs
Day 3- Shoulders, Traps
Day 4- Bis, Calves, Abs
Day 5- REST
Day6- DC ABC: Back, Tris
Day7- Rest

Push everything forward a week. ABC is two saturdays from now. So it looks like Heavy Legs tomorrow. been Forvming too much today, gotta go hit meal2


dam brotha, I am liking your splits and your numbers. you are going to be huge in no time. keep up the good work. consider me subbed.

I appreciate the support bro

arsilva
01-20-09, 1:37 am
So today was Heavy Chest/Bis/Calves. I did barbell bench work for the first time since like march '07, so today was pretty crucial, keeping my shoulders injury-free, etc. The lift actually went really well, just my numbers aren't that high since im so used to doing dumbbell bench.

CHEST
Barbell Incline Press: 10x135
8x185
4x205+2forced
2x225+1forced
14x135+1forced

Barbell Flat Bench: 8x185
4x205+1forced
2x225+1forced
19x135+1forced

Decline Machine: 15x90
7x135
7x135
5x135
30x70

Pec Fly Machine: 8x105
10x105
12x90 I HATE this machine

BIS
CG EZ Curl: 10xBar+50(don't know how much bar weighs)
8xBar+60
8xBar+70
6xBar+80 (1 or 2 forced reps in there)

Standing Db Curl: 7x35
7x35
7x35

Db Hammer Curl: 6x45
6x40
6x40

Cable Hi-Curl: 10x50
10x50
10x50

WG Barbell Curl: 6x80
8x60

CALVES
Standing Raise: 25x200
20x220
15x240
10x280

Seated Raise: 4x15x90

LIFT TIME: ~1:50..one of my longest lifts in a long time

Overall solid lift, considering I have a cold, which I'm not used to at all

Legs tomorrow. yeahhhh buddayyyyyy

arsilva
01-20-09, 2:16 am
We live by a Code that we've created for ourselves. In many walks of life, there are set rules, regulations, and codes created by outdated old men, or by others who have never even stepped into the field.
Each and every one of us here, going hard in the gym, dedicating ourselves, supporting each other on the Forvm, created the Code within, and the men and women at Animal have simply put it into words.
What is the Code? It is one of dedication, of perseverence, of sacrifice, of fraternity, and of respect. Respect not only for our brothers and sisters in Iron, but for ourselves. We are our own worst enemy, and our own best friend. The sooner we come to terms with this dichotomy within number one, the sooner we can embrace everything that we are, and what we want to become. Pushing ourselves to the limit, to the breaking point, always with the Code in the back of our minds, driving us. The Code that no one had to draft for us. It wasn't written and argued over in some stuffy conference room like some code of business ethics or the rules of basketball sportsmanship. We inherently know, accept, and strive to follow our "ethics," our rules of sportsmanship. At Animal, we are given a platform through which to follow the Code. Perhaps not directly, not consciously, but in supporting each others' Journeys, critiquing and advising each other in Diet and Training, and attempting to make sense of ourselves in Livin'.

This is the Life. The Code. The Iron. This is Animal.

Welcome to your home away from home.

mritter3
01-20-09, 10:02 am
nice chest day bro, keep doing those forced reps to reach new heights, everything looks solid.

arsilva
01-21-09, 12:26 am
Did legs today. no spotter/people around to spot me, and i like to go heavy on squats, so i didn't squat today, one week off them won't hurt.

LEGS
Warmup Leg Ext: 12x125
10x125
10x125

Close-stance Leg Press: 12x4plates e/side
10x5p
10x6p
8x7p

Hack Squat: 12x1p e/side
10x2p
8x3p
3x4p+10x2p

Single-Leg Ext.: 10x75
8x75
10x62.5
10x62.5

Horizontal Ham-Glute Ext: 3setsx6reps
1 setx5reps
---Still the hardest exercise in my arsenal!

Dumbbell Split Squats (Never done before): 7x40
10x40
10x40

Lying Leg Curl: 15x75
16x87.5
12x87.5

Gonna rest tomorrow since last week was hard on me when i lifted all 6 days in a row, see how i feel, go from there for next week.

arsilva
01-22-09, 2:39 am
Well, rest day's over, bout to hit the sack. my 20th bday today (1/22), and here's to another year of the Iron Life.
Gonna hit back tomorrow with an intensity like i've never known, my bday present to myself.

arsilva
01-22-09, 12:09 pm
aahhh it feels solid to officially be in my 20s. Back day today. got up at like 915am today, about 4 hours earlier than usual..not sure why, but that means two or three more meals today. Back today, be back later with the lift

C.Coronato
01-26-09, 12:09 pm
its a few days late but happy birthday brotha! Hope all is going well, also loving the numbers. Your doing big things my man.

arsilva
01-26-09, 4:47 pm
thanks bro. i know i've been laggin on the lifts, i believe i have 3 to log plus today's lift. will do a little later.

gotta admit, the bday celebration got a little crazy saturday night, and i paid the price yesterday. but back on the grind, and done getting drunk for the semester.

C.Coronato
01-26-09, 5:14 pm
I hear ya brotha, i didnt post all weekend either. but im caught up now. And its cool man, we all went thru college, had our birthdays, had our crazy nights. Glad you got your priorities strait. Just coming out of college myself, i 100% understand where you at. But think of it like this, your gonna come out of college looking and feeling your best, and still having those great nights out, but your still hitting the iron. And the dudes you are graduating with are gonna look, and feel their worst, cause the only thing they have picked up in 4 years is the tap for the keg. No worries on a fun night brotha, everyone deserves them. You have your head on right.

arsilva
01-26-09, 9:13 pm
Back/Traps
Lat Pulldown:12x110
10x120
10x130
10x140

Closegrip Pulldown: 10x200
8x220
6x240
5x260

Widegrip Pullup
8xBW
8xBW

BB Row: 12x185
10x205
8x225

1-arm Db Row: 12x110
8x120
10x140

Straight-Arm Pulldown/Facepull SS: 15x80/15x90
15x80/15x100
15x80/15x100
15x90/15x100

Smith Shrugs: 12x135 each side
15x135
10x180
10x180

Db Shrug: 12x120
15x120
15x120

arsilva
01-26-09, 9:16 pm
Pump Chest/Detail Legs

Downward Cable Fly/Bench Pushup SS
15x50/15
15x60/15
15x60/15
15x50/15

Upward Cbl Fly/Bench Pushup SS
15x30/15
15x40/15
15x40/15
15x40/15

Seated Machine Press: 15x75
15x75
15x75

Wide-Stance Squat: 10x225
10x225
10x245
8x275
5x315

Lying Leg Curl: 10x87.5
10x87.5
10x87.5

Abductor: 15x130
20x130
20x150

Adductor:20x160
20x160
20x150

arsilva
01-26-09, 9:19 pm
Everything felt different/heavier lifting in a diff gym...

Delts/Tris

Db Seated Press: 8x70
7x75
7x70
4x70+1forced

BB Behind-the-Neck Press
8x95
8x105
8x115
5x125+1forced

Bedford Press: 10x50
10x50
10x50

V-bar ext./Bench Dip SS
15x70/15
15x60/15
15x60/15
15x50/15

Straight bar ext.: 10x100
10x100

Bob Chick Kickbacks (straight-arm tri kickback)
12x20
12x20
12x20

arsilva
01-26-09, 9:21 pm
After this weekend, i didn't know how i would fare in the gym. but i did what i had to do.

Heavy Chest/Calves

Flat Db Press
Warmup:10x60
8x100
7x100
3x110+2forced

Incline Db Press
6x85
5x85
6x85

BW Chest Dips
3x15reps

Incline Db Flyes
8x55
8x55
8x55

Calf Press
20x135 each side
15x180
12x225
12x225

Seated Calf Raise
15x120total
15x120
12x140
12x140

Lift time: ~55 min

C.Coronato
01-27-09, 11:55 am
ahh thats the worst going from like a real gym, back to the school gym. But you get by brotha. Numbers are looking good, so your doing something right. Keep pushing.

dreamBIG
01-28-09, 10:05 pm
great workout bro, keep up the good work.

arsilva
01-28-09, 10:07 pm
thanks for the support fellas. just got back from rack pulls/shoulders/traps. i'll log yesterday's and today's lifts in a few.

xMATT182x
01-30-09, 3:00 am
Sounds like your doing an awesome job man, keep up the hard work. You got your body all figured out and thats tough.

pmug0000
02-01-09, 1:36 pm
It was good meeting you the other day.
Your workouts are looking strong, subbed

TheDarkHalf
02-02-09, 12:21 pm
It was good meeting you the other day.
Your workouts are looking strong, subbed

X2!

arsilva
02-04-09, 1:26 am
I had stopped writing for a couple days, then was afraid to have to come back and log all the missed lifts. instead, i'm just going to restart from where i am. i only missed a few lifts anyway.

So today was Legs, I lifted with a fellow Forvm bro who goes to UMD as well.

2/3: Legs

Warmup: 2x10x100

Squat: 10x135
10x225
8x315
4x365+1forced
3x365+1forced

Leg Press:10x3plates e/side
10x4p
8x5p
6x6p
1x7p+3forced (this was exponentially harder for some reason)

Horizontal Ham/Glute Extension: 2setsx6

RDL: 12x135
12x225
12x315

1-Leg Curl: 10x45
10x45
10x45

1-Leg Ext.: 10x75
10x75
12x75
10x75

Very solid lift, though I didn't eat soon enough afterwards. I'll still end up getting 5-5.5 meals today though. not too bad.

TheDarkHalf
02-04-09, 10:59 am
Very solid lift, though I didn't eat soon enough afterwards. I'll still end up getting 5-5.5 meals today though. not too bad.

If you don't have a PWO shake, I would say eat 30 mins after your lift. Otherwise i'd eat 30 mins after that PWO shake. I generally eat every two hours on the dot, but that's just me - it allows me to get 7 meals in.

C.Coronato
02-04-09, 11:02 am
Solid solid solid legs workout brotha. Love those forced reps.

arsilva
02-04-09, 11:36 am
If you don't have a PWO shake, I would say eat 30 mins after your lift. Otherwise i'd eat 30 mins after that PWO shake. I generally eat every two hours on the dot, but that's just me - it allows me to get 7 meals in.

yeah, i had the pwo shake, but then went grocery shopping, came home, and didnt end up eating for a while. usually, though, i do eat every 2-2.5 hrs as well.


Solid solid solid legs workout brotha. Love those forced reps.

thanks bro, i just woke up and i'm feeling it big time.

pmug0000
02-04-09, 1:34 pm
Strong squatting and RDL's

arsilva
02-04-09, 10:14 pm
Strong squatting and RDL's

thanks bro

Today was a rest day, but I decided to go in and do some cardio and hit calves. Today was my first time doing cardio in a long time. I always forget how good I feel afterwards...

TheDarkHalf
02-04-09, 10:22 pm
thanks bro

Today was a rest day, but I decided to go in and do some cardio and hit calves. Today was my first time doing cardio in a long time. I always forget how good I feel afterwards...

That's cause you were staring at ass the whole time haha

arsilva
02-05-09, 12:16 am
That's cause you were staring at ass the whole time haha

haha too true. def the only place you can "fall in love 5 times" lmao

TheDarkHalf
02-05-09, 12:23 am
haha too true. def the only place you can "fall in love 5 times" lmao

It's 50 times. 50!!!

arsilva
02-05-09, 1:24 am
It's 50 times. 50!!!

hahaha sorry 50

arsilva
02-05-09, 10:44 pm
VERY solid lift today

Back/Traps

Rack Pull: 10x225
10x315
8x420
8x510
4x600 PR like shiieeettt

CG Pulldown: 10x180
10x200
6x220+2f
9x180+1f

Underhand BB Row: 12x135
10x185
8x205
15x135

WG Lat Pulldown: 10x130
10x150
10x170+1f
7x180+3f

Db Row: 10x115
10x115
10x115

BB Shrug: 15x225
15x315
12or15 (forgot to write it own)x315
15or20x225

Arms wide/wrist out shrugs "Nancy Shrugs": 15x25
20x25
20x25

Seated Bent-over Rear Laterals: 10x15 a little too hard
12x10
12x10

NJC_Manhattan
02-05-09, 10:48 pm
I had stopped writing for a couple days, then was afraid to have to come back and log all the missed lifts. instead, i'm just going to restart from where i am. i only missed a few lifts anyway.

So today was Legs, I lifted with a fellow Forvm bro who goes to UMD as well.

2/3: Legs

Warmup: 2x10x100

Squat: 10x135
10x225
8x315
4x365+1forced
3x365+1forced

Leg Press:10x3plates e/side
10x4p
8x5p
6x6p
1x7p+3forced (this was exponentially harder for some reason)

Horizontal Ham/Glute Extension: 2setsx6

RDL: 12x135
12x225
12x315

1-Leg Curl: 10x45
10x45
10x45

1-Leg Ext.: 10x75
10x75
12x75
10x75

Very solid lift, though I didn't eat soon enough afterwards. I'll still end up getting 5-5.5 meals today though. not too bad.

Might have to steal that leg day. Good shit my man

pmug0000
02-05-09, 11:38 pm
Damn brah I thought I was doing pretty good on the rack pulls........I've got some catching up to do. Very strong workout.

BTW where do you set the bar for rack pulls?

TheDarkHalf
02-06-09, 12:04 am
Way to smoke the back man

arsilva
02-06-09, 12:48 am
Damn brah I thought I was doing pretty good on the rack pulls........I've got some catching up to do. Very strong workout.

BTW where do you set the bar for rack pulls?

I set the bar on the lowest it can go, right below my knees. training with another Animal has really made me step it up a few more notches


Way to smoke the back man

definitely gonna be feelin this one tomorrow

arsilva
02-07-09, 1:01 pm
Hit Pump Chest/Detail Legs yesterday. great-feeling lift

Chest
Upward Cable Fly/Bench Pushup SS
15x50/20
15x50/15
15x50/15
8x50/15+8x40

Downward Cable Fly/Bench Pushup SS
15x50/15
15x60/15
15x50/15
15x50/15

Seated Machine Press
20x75
20x75
20x75

Legs
Glute Raise
20x100
12x125
12x125

Adductor
20x150
20x150
15x150(a couple forced
20x130

Abductor
20x120
20x130
20x120

Lying Leg Curls
15x80
15x80
11x80+1f

arsilva
02-07-09, 1:03 pm
I got in all of my Mstak/Stak/Pump/Nitro/Flex/Uniliver today. I'm crazy excited to start this up. I'm going out tonight, as a friend who's doing a co-op in NYC right now is coming down. I'm not going to drink, but this will probably be my last weekend going out, at least both nights, even if i don't drink. I want this stack to work its magic to the highest level, and I realize that that includes gettin enough sleep.

Time to get huge.

Delts/Tris later today

-until then-

arsilva
02-09-09, 10:54 pm
Abs/Delts/Tris

I hate lifting delts, they're my weakest point

Hanging Leg Raise 3setsx15 straight leg

Cross-bench V-up: 3x20

Hi Cable Side bends: 20x50
20x50
20x50

Seated Db Press: 8x70 (some incline)
1x75 (straight back, way harder)+7x60
5x65
7x60

Behind-the-Neck BB Press: 12x65
10x85
8x105
5x125+1f

Seated Db Laterals: 15x20
12x22.5
12x25
12x30

Cable Laterals: 12x30
12x30

CG Bench: 20xbar
15x95
15x115
12x135
6x155+2f
4x175+1f

V-bar ext./bench dip SS: 15x70/15
12x70/12
15x60/13
14x60/15

1-arm ext w/ twist to behind torso (hits medial/long heads)
10x30
10x30
10x30

Bob Chick ext. (straight-arm kickbacks)
12x17.5
12x17.5


Went in on 2/8 for some cardio/calves

arsilva
02-09-09, 10:58 pm
Today was my first day on my new Pak/Mstak/Stak/Pump/Nitro/Flex stack.

LEGS
Leg ext.:17x75
16x75

Close-stance squat: 10x135
10x225
10x315
6x365
2x405 PR LIKE WHAAAT first time i've ever hit 4pps
10x315

Hacks: 10x45ps
10x90
10x115 (some help from my own arms)

I wanted to puke/quit/die so bad at this point. but kept pushin

RDL: 15x135
15x225
8x315

Standing Leg Curls: 10x50
8x50
10x45

Leg ext.: 12x125
12x125
12x125

Not gonna be able to walk tomorrow from that 405

NJC_Manhattan
02-09-09, 11:29 pm
Those are some solid lifts silva. youre goin kill it

TheDarkHalf
02-09-09, 11:48 pm
Good work on those lifts bro - I'm sure that 405 was pretty sweet.

pmug0000
02-10-09, 12:05 am
That is some crazy what to squat close-stance, great job.

arsilva
02-10-09, 12:07 am
Those are some solid lifts silva. youre goin kill it


Good work on those lifts bro - I'm sure that 405 was pretty sweet.


That is some crazy what to squat close-stance, great job.

Thanks guys, the 405 was definitely crazy. my lifting partner (a fellow Animal) and I decided to go from 315 to 365, and depending on the number of reps go up to 405. when we hit 6x365, we knew it was time to go for gold. now i gotta work to where 405 is my base weight for my working sets

dreamBIG
02-10-09, 9:27 pm
Today was my first day on my new Pak/Mstak/Stak/Pump/Nitro/Flex stack.

LEGS
Leg ext.:17x75
16x75

Close-stance squat: 10x135
10x225
10x315
6x365
2x405 PR LIKE WHAAAT first time i've ever hit 4pps
10x315

Hacks: 10x45ps
10x90
10x115 (some help from my own arms)

I wanted to puke/quit/die so bad at this point. but kept pushin

RDL: 15x135
15x225
8x315

Standing Leg Curls: 10x50
8x50
10x45

Leg ext.: 12x125
12x125
12x125

Not gonna be able to walk tomorrow from that 405


keep up the good work!!

arsilva
02-11-09, 12:53 am
keep up the good work!!

thanks bro, i always hit the Iron as hard as possible

arsilva
02-11-09, 12:58 am
Chest/Bis

BB Incline bench: 12x135
12x155
10x185
4x205+2f
15x135

Db Flat: 8x80
8x80
6or7x85
5x90+1f

Incline Db: 6x70 (hi incline)
6x70+4x55 reg. incline

HS Decline: 4x160ps
8x125
8x125
16x90

Db Flat Fly: 6x50
6x50
6x50

CG EZ Curl: 12x75
7x95
6x105
2x115+1f

Db Hammers: 5x45
7x37.5
7x35
10x30

Straight-Bar Cable Curl: 8x100
10x80
10x80

Hi Cable Curl: 12x40
12x50
10x60

Noticed some new veinage in my forearms and overall i was pumped as HELL today. gotta give my props to the new Animal stack that I'm on.

TheDarkHalf
02-11-09, 10:51 am
Noticed some new veinage in my forearms and overall i was pumped as HELL today. gotta give my props to the new Animal stack that I'm on.

I wouldn't get that excited just yet, wait until it actually kicks in a week or two from now! Good workout overall.

C.Coronato
02-11-09, 11:02 am
Chest/Bis

BB Incline bench: 12x135
12x155
10x185
4x205+2f
15x135

Db Flat: 8x80
8x80
6or7x85
5x90+1f

Incline Db: 6x70 (hi incline)
6x70+4x55 reg. incline

HS Decline: 4x160ps
8x125
8x125
16x90

Db Flat Fly: 6x50
6x50
6x50

CG EZ Curl: 12x75
7x95
6x105
2x115+1f

Db Hammers: 5x45
7x37.5
7x35
10x30

Straight-Bar Cable Curl: 8x100
10x80
10x80

Hi Cable Curl: 12x40
12x50
10x60

Noticed some new veinage in my forearms and overall i was pumped as HELL today. gotta give my props to the new Animal stack that I'm on.

Veins in the forearms are by far the best you can get. Its sick how people stare and wonder. Nice looking day too. Keep it up.

arsilva
02-11-09, 12:18 pm
I wouldn't get that excited just yet, wait until it actually kicks in a week or two from now! Good workout overall.

i know man, the anticipation is killing me.


Veins in the forearms are by far the best you can get. Its sick how people stare and wonder. Nice looking day too. Keep it up.

thanks for the support bro

pmug0000
02-11-09, 1:35 pm
Good work arsilva, veins ftw

arsilva
02-11-09, 8:11 pm
Good work arsilva, veins ftw

yeah bro, such a good feelin

arsilva
02-13-09, 12:24 pm
went in for cardio/calves on 2/11

Now for last night's lift

2/12: Back/Traps

DL: 12x135
10x225
10x315
10x405
3x495..I'd like to thank the academy...felt sooo good to pull this weight. definite PR

the rest of the lift was kinda rough though cuz i was so tired from the DL

Chest-supported T-bar Row:10x90
8x100
10x90
10x90

WG Lat Pulldown: 8x130
8x130
8x130

Db Row: 10x100
10x100
10x100

Facepull/Straight-arm Pulldown SS
15x130/15x100
15x130/15x110
15x130/15x110

Db Shrug: 20x100
20x100
20x100
20x100

Nancy Shrugs: 15x25
15x30
15x30

I'm mad sore today from this lift. definitely one of my most solid lifts in a while

pmug0000
02-13-09, 1:26 pm
Damn dude you're a fuckin beast on the DL's, great pulling

arsilva
02-17-09, 12:29 am
Damn dude you're a fuckin beast on the DL's, great pulling

thanks bro.

I didn't log saturday's shoulder workout. nothing special, though..i hate working delts

today's lift:

2/16: LEGS

WU: 2x15x87.5

Squat: 12x135
10x225
10x315
6x365
1x410
6x365

Leg Press: 15x4pps
10x5pps
5x6pps+1f

Lying Leg Curl: 10x90
10x90
10x90

45d Ham/Glute Ext: 10xBW
8x25
10x25
10x35

BB Lunges: 9x135
8x155
6x185

Standing Leg Curl:10x45
10x45
10x45+10x40

1-Leg Ext: 12x75
12x75
12x75

My knees are a little sore after today...theyve been bothering me since yesterday, don't know what's up. chest tomorrow...

pmug0000
02-17-09, 11:44 am
Way to smash those wheels. Are you taking Flex? If not it would probably help with your knees.

C.Coronato
02-17-09, 11:47 am
very nice brother. I also has legs last night. Looking good on that 410 x 1. Keep pushing my man.

arsilva
02-17-09, 3:06 pm
very nice brother. I also has legs last night. Looking good on that 410 x 1. Keep pushing my man.

thanks bro, hoping to have 405 as my working sets in a couple months.


Way to smash those wheels. Are you taking Flex? If not it would probably help with your knees.

yeah, i'm taking Flex. my knees don't generally bother me even after a heavy leg day. i'm hoping it stops soon, though.

pmug0000
02-17-09, 3:14 pm
thanks bro, hoping to have 405 as my working sets in a couple months.



yeah, i'm taking Flex. my knees don't generally bother me even after a heavy leg day. i'm hoping it stops soon, though.

You're squatting heavy enough that maybe you should consider knee wraps if it really starts to bother you.

arsilva
02-17-09, 3:52 pm
You're squatting heavy enough that maybe you should consider knee wraps if it really starts to bother you.

i actually did wrap up for that last set lol but yeah, i'll probably start wrapping for my last 2 sets all the time

C.Coronato
02-17-09, 3:56 pm
405s for a working is very nice. Im at 325 at 5th set for 8. So im not sure where i stand at 1RM. But 405 sounds good to me!

TheDarkHalf
02-17-09, 7:17 pm
Nice work on the legs. My knees were actually hurting yesterday as well, during my incline leg press. Flex only does so much, I feel like once you hit 350+ poundages you are bound to have some soreness here and there.

arsilva
02-22-09, 1:13 am
I haven't posted in a few days. I was feelin all obligated to do so, until I realized that if I don't have time or whatever, it's not a big deal. I'm on my own journey not doing it for anyone else.

New shit in life:
gettin mad excited for the Arnold. only 2 more weeks.
i've decided to enter the next transformation contest as an extra push to eat more and lift heavier..not that i really need the "lift heavier" part. I'll most likely be logging every lift when that time rolls around, might even be a requirement i'm not sure.

during today's tri workout, i tried CG bench in the Smith machine, and really liked it. I helped to be pushing from top to bottom on an isolated path, making sure only my tris were working, and it kept my chest completely out of it.

I've been trying to rewrite my split so that i can have 2 rest days a week and work deadlift without being too sore from leg day, and it's been challenging, but i think i might finally have it. here's what im looking at right now:

Sunday- Cardio/Abs (rest)
Monday- Deadlift/Back
Tuesday- Chest/Calves
Wednesday- Cardio/Abs (rest)
Thursday- Traps/Bis
Friday- Legs
Saturday- Shoulders/Tris/Calves

arsilva
02-23-09, 11:44 pm
I pulled 510x3 on my heavy DL set today. I've been back from the gym for a bit now, and I still feel like breaking shit. I'm thinking about DLing every other week, and working on DL auxiliary muscles in the between weeks.

Got a rough week right now with a crazy hard test on Wednesday, but I'm stayin in the gym

less than two weeks til the Arnold fuckin aaaa

wesleyfootball36
02-26-09, 2:28 pm
Good shit bro i see ya in there working hard that incline press is going through the roof!!

pmug0000
02-26-09, 4:52 pm
Dayum 510 x3 is fuckin strong, I gotta get back to working on my deadlift!

arsilva
02-26-09, 10:11 pm
Good shit bro i see ya in there working hard that incline press is going through the roof!!

i'm tryin bro lol. legs monday?


Dayum 510 x3 is fuckin strong, I gotta get back to working on my deadlift!

DL is my new favorite lift for sure. it shot up after i started using Stak.

NJC_Manhattan
02-26-09, 10:14 pm
Way to show your wheels who is boss. Good work my man.

wesleyfootball36
02-26-09, 11:59 pm
ya man legs monday sounds perfect we got a game sunday so hopefully i wont be to torn up

arsilva
02-27-09, 1:51 am
Leg ext.
15x75
15x75

Squat (wesleyfootball36 style lol)
10x135
10x225
10x315
4x385
3x405 that's one rep more than last time i tried 405.

Lying Leg Curl: 10x80
10x80
10x80

BB Lunge: 10x135
10x155
6 or 8x185

Leg Press: 8x5pps
8x5pps
8x6pps

Standing 1-Leg Curl: 12x50
12x50
12x50

Leg Ext.: 12x100
15x100
15x100

Felt like a beast after this lift, especially after those squats. My knees are feeling twitchy and wierd after the lift. heavyass squats have been doing a number on em lately, but i figure i'll keep it to a minimum since i wrap up after my set of 315.

Only one week til i head to Columbus for the Arnold. cannnnot wait

TheDarkHalf
02-27-09, 11:29 am
Solid leg session man, good work.

StockRock
03-03-09, 1:03 am
Hey man, saw your picture from the contest thread. Great foundation, your numbers look great also. How tall are you by chance? 510 x 3 for DLs is an accomplishment. I pulled 495 for the first time last week.

I'll be checking in on this buddy, keep the updates coming.

arsilva
03-12-09, 3:21 pm
Solid leg session man, good work.


Hey man, saw your picture from the contest thread. Great foundation, your numbers look great also. How tall are you by chance? 510 x 3 for DLs is an accomplishment. I pulled 495 for the first time last week.

I'll be checking in on this buddy, keep the updates coming.

thanks guys. StockRock, I'm 6' 0.5"

I want to get this thing back up and running since the Cage gave me that much more fire.

My current split this week (I've been changing it alot lately for some reason):

Delts/Bis
Legs
Chest
REST
Tris/Calves/Abs
Back/Traps
REST

Next week's split will look like this^, or I might tweak it some

Current Weight: ~195lb
Current BF: ~8-9%

I'm thinking about competing mid- to end-summer, we'll see how everything goes.

Rest day today, but I'll be sure to be logging my lifts from now on.

2nd DC ABC of 2009 on Saturday in Ballston, VA at Gold's Gym. Pretty stoked.

arsilva
03-13-09, 9:36 pm
Tris/Calves/Abs today

Tris:

Smith CGBP
1setx12xBar
3setsx20
1setx16

Straight bar ext
3setsx20
1setx15

Rev grip 1-hand ext:
20reps
15
10

Calves:
Standing Raise:
1x20
2x15
1x20

1-leg BW raises (KILLER)
3x20

Seated Raise
1x15
2x20

Abs


ABC in Ballston, VA tomorrow. Gonna murder my back. should be a good time.

arsilva
03-14-09, 10:20 pm
ABC lift today: Back/traps

BB Row: 6 sets working up to 315x6 (PR)
CG Seated Cable Row: 1x20, 1x30, 1x20
Chest-supported T-bar Row: 3x10
WG Pullup: 2x6 BW, 1x5 BW, 1x8 Assisted
Db Row: 2x12, 1x15
Db Shrug: 3x15 120lb
Refinement shrugs: 3x12

Went to eat afterwards, snagged a steak, mashed potatoes, chili cheese fries (cheat and a half right there)

Will post up the few pics we got in a bit, maybe tomorrow, gotta pack and go home for spring break

arsilva
03-16-09, 10:23 pm
Delts/Calves today

Db Laterals: 4x15,12,12,10
Military Press:4x12,10,10,6+2f finishing w/ 135
Db. Press: 4x 12,10, 8, 6+2f
Rev. Pec Deck: 3x12

Calves:
Standing Raise 4x20,16,14,12
1-Leg standing raise: 4x12
Seated raise: 2x12

TheDarkHalf
03-16-09, 11:51 pm
Looks good man, keep on hitting it hard.

arsilva
03-18-09, 2:15 am
Looks good man, keep on hitting it hard.

thanks bro

hit the guns today:

Bis:
BB Curl: 4x10,10,8,5 finishing with 100lb
Inc. Db Curl: 12,12,10 finishing w/ 40
Db Hammers: 3x12
Hi Cable Curl: 2x8,15

Tris:
CGBP: 6x20,20,15,10,8,4
Rope ext: 3x15,15,12
1hand rev. grip ext: 3x15
Bench dips: 25xbw, 20x45lb

Abs

arsilva
03-19-09, 3:35 am
SICK leg workout today:

Leg Ext. W/U: 2x15x100
Squat: 15x135, 12x225, 10x315, 405x4 PR, 315x9
Ham/Glute Hypers: 15xBW, 15x25, 12x35
Leg Press: 15x2pps, 15x3pps, 15x4pps, 12x5pps, 10x6pps
Romanian Deads: 12x135, 12x225, 10x315, 5x405 (form failed somewhat last 1 or 2)
1-leg kneeling curl: 12x25#ps, 12x30, 10x35, 6x45
Leg ext: 20x100, 12x125

def the best leg workout in a while. that 405x4 felt incredible.

EDIT: and, i wrapped my knees today in the same fashion that i saw Rage wrap them at the Cage when he squatted off against Freak, and it felt way better/tighter/more supportive.

TheDarkHalf
03-19-09, 11:04 am
Damn the definitely is a sick leg workout. So those knee wraps made a difference huh? Maybe I should look into those....

arsilva
03-19-09, 3:05 pm
Damn the definitely is a sick leg workout. So those knee wraps made a difference huh? Maybe I should look into those....

yeah man. i mean, they've always made a difference for me. but wrapping them the new way i did yesterday helped even more. definitely look into knee wraps if you squat heavy, which i know you do.

TheDarkHalf
03-19-09, 11:08 pm
yeah man. i mean, they've always made a difference for me. but wrapping them the new way i did yesterday helped even more. definitely look into knee wraps if you squat heavy, which i know you do.

Cool man will do.

pmug0000
03-20-09, 2:22 pm
Those squats are nuts. Those rdl's are pretty damn heavy too, good work

arsilva
03-20-09, 2:37 pm
Those squats are nuts. Those rdl's are pretty damn heavy too, good work

thanks man. it was pretty much the hardest i've ever squatted..could hardly see after the 405 set lol

arsilva
03-21-09, 10:35 pm
Hit chest on Fri.

Incline Barbell: 20xBar, 15x115, 15x135, 12x155, 9x185+1f,1x225+3f (don't know what happened, got 4 by myself last time), 12x135

Flat Dumbbell Press: 10x70, 8x80, 9x100. my chest was pretty thrashed after the incline

Cable Fly/ Bench Pushup SS: 12x60/10, 12x50/10, 12x50/10, 15x50/10

Went into the locker room to do a couple minutes of posing after this, and my chest was grotesquely pumped, it was fucking insane.

Abs

arsilva
03-21-09, 10:38 pm
Back today

BB Row: 12xBar, 15x135,12x185, 12x225, 10x275, 6x315
WG Lat Pulldown: 15x80, 12x100, 10x120, 10x140
CG Chest-supported T-bar row: 12x45, 10x90, 10x100, 10x115
WG Pullup: 10, 8
Db Row: 15x100, 15x100, 15x100, 15x100 (heaviest db's there are)
Facepull/Straight-arm Pulldown SS: 15x120/15x100, 15x140/15x110, 15x130/15x110, 15x130/15x110

Gambit
03-22-09, 10:56 am
Doin' some serious damage in here, silva. Great numbers and workouts. Keep on poundin

arsilva
03-22-09, 11:29 pm
Doin' some serious damage in here, silva. Great numbers and workouts. Keep on poundin

Thanks for the support Gambit.

Made some bad decisions this weekend. Gotta hit it extra hard this week

TheDarkHalf
03-23-09, 11:15 am
Thanks for the support Gambit.

Made some bad decisions this weekend. Gotta hit it extra hard this week

Don't think of it as a bad decision - you gotta treat yourself every now and then!

C.Coronato
03-23-09, 11:31 am
Killed that back brother. Looking good.

Gambit
03-23-09, 11:48 am
Gotta agree. We may be Animals, but we're mostly human, Silva.

arsilva
03-23-09, 12:25 pm
Don't think of it as a bad decision - you gotta treat yourself every now and then!


Gotta agree. We may be Animals, but we're mostly human, Silva.

Yeah very true. thanks for the change in perspective. As long as i don't make it a weekly thing which I generally don't do anyway.


Killed that back brother. Looking good.

thanks alot TTL

Delts/Traps today. Meals are on schedule so far today, about to eat #2. Got back-to-back class today, though, and I'm officially unable to drink any kind of whey, so until I get something else, I won't be able to have my intra-class (lol) protein. I've been looking into pea protein powders. It'll be better than nothing. I'm thinking about getting a pea protein powder and an amino acid powder to combine for some whey-derived aminos, but also the protein from the pea powder.

TheDarkHalf
03-23-09, 1:39 pm
'm thinking about getting a pea protein powder and an amino acid powder to combine for some whey-derived aminos, but also the protein from the pea powder.

What about egg protein? Last time I checked it was the best bioavailable protein source with whey coming in 2nd.

arsilva
03-23-09, 4:43 pm
What about egg protein? Last time I checked it was the best bioavailable protein source with whey coming in 2nd.

egg messes me up in ways even milk could only dream of lol. i was thinkin about maybe getting some and trying it though, in case it might even be tolerable, as i have seen alot of good stuff about egg protein.

TheDarkHalf
03-23-09, 5:29 pm
egg messes me up in ways even milk could only dream of lol. i was thinkin about maybe getting some and trying it though, in case it might even be tolerable, as i have seen alot of good stuff about egg protein.

I throw dried egg whites into my shakes - you could always look into that along with another protein you would be able to take down. Helps me save $ on my protein. Instead of 2 scoops of whey i'll use a scoop of whey plus 2 tbsp of dried egg whites. Gets me the same amount of protein. Just a thought.

arsilva
03-23-09, 5:34 pm
I throw dried egg whites into my shakes - you could always look into that along with another protein you would be able to take down. Helps me save $ on my protein. Instead of 2 scoops of whey i'll use a scoop of whey plus 2 tbsp of dried egg whites. Gets me the same amount of protein. Just a thought.

very true. i'm pretty sure it's the high volume of egg protein that messes me up. maybe like a scoop of pea protein and a half scoop of egg..i'll order up today and try it out. thanks for the input bro

G Diesel
03-23-09, 6:00 pm
Hit chest on Fri.

Incline Barbell: 20xBar, 15x115, 15x135, 12x155, 9x185+1f,1x225+3f (don't know what happened, got 4 by myself last time), 12x135

Flat Dumbbell Press: 10x70, 8x80, 9x100. my chest was pretty thrashed after the incline

Cable Fly/ Bench Pushup SS: 12x60/10, 12x50/10, 12x50/10, 15x50/10

Went into the locker room to do a couple minutes of posing after this, and my chest was grotesquely pumped, it was fucking insane.

Abs

Looking good, my brother... I'll be keeping an eye.

Peace, G

pmug0000
03-24-09, 12:07 am
Good chest work arsilva.

Go for the pea protein. I've looked into it and it's dirt cheap, plus it's got a shitload of glutamine (way more than whey or egg). Also soy is a solid source, and you don't need to worry about it increasing estrogen or any of that bullshit.

arsilva
03-24-09, 12:53 am
Looking good, my brother... I'll be keeping an eye.

Peace, G

Thanks for the props G, honored to have you on board here


Good chest work arsilva.

Go for the pea protein. I've looked into it and it's dirt cheap, plus it's got a shitload of glutamine (way more than whey or egg). Also soy is a solid source, and you don't need to worry about it increasing estrogen or any of that bullshit.

thanks bro, and yeah the pea 'tein is really cheap, i'll prob go for that.

DELTS/TRAPS/Abs today

Military Press: 15xBar, 15x95, 12x115, 9x135, 4+2fx155, 12x95
Smith Behind-the-Neck Press: 10xBar, 12x25ps, 10x35ps, 5x45ps
Dumbbell Laterals: 3x12x35
Dumbbell Front Raise: 2x10x40
Reverse Pec Deck: 4x12x80 (something I've never really done and need to work on)

Db Shrug/Nancy Shrug SS: 4x: 15x100/10x25
Inc. Bench Shrugs: 3x12x70

Abs


I took G's advice and got the fixins for some simple tacos, and it's made eating my ground beef so much easier.

TheDarkHalf
03-24-09, 9:34 am
Way to do work!

I'd have to disagree with Pmug on the Soy protein. I find that's it's okay to use, but should not be your main source of protein by any means. Give this article a read and then decide for yourself.

http://www.bodybuildingforyou.com/health-nutrition/soy-protein-benefits-use-1.htm

arsilva
03-30-09, 9:51 pm
alright, well last week was fuckin hellacious. right after i was getting over my lower back injury that I had been working through, I managed to fuck up my upper back. combine that with the fact that I was sick (and still am), i havent lifted since wednesday until today.
Solid ass lift today though

Incline BB Press: 15xBar,15x95,15x115,15x135,10x185,6x205+2f,10x135+ 2f (spotter was making me go fuckin HARD on those forced reps..i wanted to cry. it was awesome)
Seated Machine Press: 3x15x100
Cable Crossunder/Bench Pushup SS: 12x50/12,11x50/12,15x40/12,15x40/12

15 min elliptical

Felt really good after this lift. still high on them endorphins. still haven't decided my split for the rest of the week.

But, next Monday me and some other Animals are doin a Squat Till Ya Puke workout. gonna be ridiculous

!Cannnnot Wait!

TheDarkHalf
03-30-09, 10:41 pm
Damn man sounds like a rough run of it - good lift despite everything that is going on

arsilva
04-18-09, 7:50 pm
definitely fell off posting in this joint. But I'm PRECONTEST now, so gotta be religious with my precontest thread. it's in my sig. check it out!