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IronFrenzy
01-15-09, 5:07 pm
I'll start off by telling everyone a little about myself before I get down to business. I was bitten by the iron-bug about 5 years ago and can't seem to get enough of it. Yah, I've made some dumb decisions regarding dieting and training, but that's all in the past...dead and gone...time to move forward and think about the future...and what a fuckin future I'm gunna make it!

Currently, I'm 5'6" around 172lbs and have been bulking for about a month and have gained about 10lbs. I just graduated from Villanova University this past May and moved to sunny Southern California to start my career. I live near Palm Springs in SoCal, but I'm a Jersey boy at heart. I'm an engineer and I typically work Mon-Thurs from 7am-6pm and then train from around 6:30-8pm. And believe me, those long ass days make it a bitch sometimes to get into the gym. But once I get there, it's GO TIME...just me and the iron...Let's Throw Some Iron into the Fire!

IronFrenzy
01-15-09, 7:54 pm
I thought I'd post my diet and training schedule to get this journey goin. I'll be hittin up Chest and Tri's tonite at World Gym.

As for the diet, my long ass work hours from 7am- 6pm allow me to eat all day. So this is what a day in my life looks like...

1) 6:30am: 2 Jumbo Eggs scrambled w/ 4 egg whites, 8 oz. milk w/ scoop of protein, oats
2) 9:00am: Protein bar + 2 tbsp of natty PB
3) 11:30am: Almonds + 2 tbsp of natty PB
4) 1:30pm: 2 Slices Ezekiel Bread, 1 slice cheese, 9 oz. turkey deli meet
5) 3:30pm: Almonds + 2 tbsp of natty PB
6) 5:30pm: Protein bar + 2 tbsp of natty PB

WORKOUT
6:00pm: pre workout shock therapy, then banan on the drive to the gym
6:30-8pm: Storm while working out
8:00pm: PWO Shake, waxy maize and protein

7) 8:30pm: 12 oz of 85/15 hamburgers and 1 large yam
8) 11:00pm: 1 cup cottage cheese, 8 oz. milk and protein powder, 2 tbsp natty PB

I also take Pak in the morning, and rotate between Pump and the shock therapy/storm for my pre-workout supps.

My current training split is 4 days on and 1-off, then repeat. A typical split for me looks something like this:

Day 1) Chest and Tris
Day 2) Back and Bis
Day 3) Legs and Shoulders (nothin like gettin fired up during a leg workout and then bangin out some shoulders!)
Day 4) Arms
Day 5) OFF

This schedule may seem unorthodox, but it works for my body...By the time day 4 is over, you can imagine, if you go balls to the wall intensity, you're fuckin smoked!

Tonite's workout: Chest and Tris

IronFrenzy
01-16-09, 1:15 am
Chest and Tris, World Gym, Indio, CA

Chest:
Incline BB: 135x20(warm-up), 185x12, 225x10,245x6, Drop Set: 275x3,225x6,185x8, 135x12
Flat DB: 80sx10, 90sx7, 90sx8, 80sx10
Hammer Strenght Incline Press: 3x12-6, last set 2pps + 25 lb plate
Incline Flyes: 3x10-6, 70s on last set
Low Pulley Flye: 3x15-10

Tris:
Close Grip (Smith Machine): 4x15-6, last set 2pps
Bench Dips: 4x15-12, 2 plates + 25 lb plate on last set
Skullcrusher: 3x15-12, 90x12 last set
Overhead cable ext: 3x12-8, 120 on last set

Felt pumped up! Shock Therapy got me in the fuckin zone!

...Back and Bis assault tomorrow!

IronFrenzy
01-16-09, 8:35 pm
Back and Bis, World Gym, Palm Desert, CA

Back:

1) Pulldowns: 4x15-8, 230x8 on last set
2) Reverse-Grip Bent over BB Rows: 4x15-6, 315x6 on last set
3) Old Skool T-Bar Row: 4x12-6, 5plates + 10lb plate x 6 on last set (PR)
4) One Arm DB Row: 3x10-8, 150lbsx8 on last set (PR)
5) Reverse Grip Pulldown: 3x10-8

Bis:

1) Decline Seated BB Curls: 4x15-8, 95x8 on last set
2) Preacher Curl: 4x15-8
3) Incline Curls: 3x12-8
4) DB Hammer Curls: 3x12-8, 70s x 8 on last set

Intense workout today...Got a few PR's on the t-bar row and one arm db row...I'm pretty fuckin stoked about it!

IronFrenzy
01-17-09, 9:44 pm
Legs and Shoulders, World Gym, Palm Desert, CA

Legs:

1) Leg extensions: 4x20-2, did the 10,10,2,20 for 2 sets
2) Smith Squat: 4x15-8, last set 3plates and 25lb plate per side
3) Hack Squat: 4x15-8, 6plates per side on last set
4) Leg Press: 4x15-8, 8pps on last set
5) Unilateral Leg Curls: 4x12-8
6) Lying Leg Curls: 4x12-8

Shoulders:
1) Arnold Press: 4x15-8, 70s on last set
2) Hammer Strenght behind the neck press: 3x12-8, 3pps on last set
3) Side Laterals: 4x12-8
4) Upright Rows: 3x12-8
5) Reverse Pec Deck: 3x12-8

Calves:

1) Standing raises: 4x25-12, 540x12 on last set

Traps:

1) BB Shrugs: 4x15-8, 405x8 on last set.


Intense workout...then I played some football for a few hours. Gunna be hurtin tomorrow!

IronFrenzy
01-20-09, 8:27 pm
Sunday was a day from hell for me! Literally...I couldn't go to the gym to do my arms session because I had food poisoning...Lesson learned...No more eating sushi out at restaurants. I used Sunday as my off day and tried to eat as much as I could from like 5pm until I went to bed at midnite.

Resumed the regular workout schedule yesterday and hit chest and tris. My workout went a little somethin like this:

Shock Therapy pre-workout
Storm- intra
Protein + waxy maize - post

Chest:
1) Incline DB Press: 5x15-6, 110s x 6 on last set
2) Flat BB Press: 4x12-6, 245x6 on last set
3) Incline flyes: 3x12-8, 70s x 8 on last set
4) Pec Deck: 2x15-12, 165 x 12 on last set
5) Cable Flyes: 2x 15-12, 70 x 12 on last set

Tris:
1) Incine Rope Extension: 3x15-8, 120x8 on last set
2) Overhead DB extension: 3x15-10, 85x10 on last set
3) Incline SkullCrusher: 3x 15-8, 100x8 on last set
4) Cable Pressdown: 3x15-10, 150x10 on last set

Toasted my chest and tris...Felt pretty good considering I hacked my brains out on Sunday...It's tuesday and I'm feelin back to normal...Hittin the gym tonite for a Back and Bis blitz!!

Tonite I'll be takin Pump before I go workout. We'll see how crazy that little red pill makes me!!

IronFrenzy
01-21-09, 12:51 pm
All I have to say....is that Animal Pump is the shit...I was madman last nite during this workout...Sick pumps!

World Gym, Indio, CA

Back:
1) Hammers Strength Pulldowns: 4x15-8, 4pps x 8 on last set
2) Reverse grip bent over BB Row: 4x 15-6, 315x6 on last set
3) Seated Close Grip Row: 4x15-8, 270x8 on last set
4) Narrow Grip Pullups: BW for 3 sets of 12 reps
5) One Arm DB Rows: 2 sets of 120 x 12

Bis:
1) Close Grip BB Curl: 3x12-8, 115x8 on last set
2) Incline Cable pully curl (leaning forward for more stress on Bis): 3x 15-8
3) Seated Alt DB Curls: 3x12-8, 45x8 on last set
4) Reverse Grip BB Curl: 3x 15-10, 85x10 on last set

Forearms:
Standing Behind back wrist curls: 3x25-15, last set 150x15 reps
Seated BB Wrist Curls: 3x40-25, 95x20 on last set

All in all...a sweet workout...Kinda miss the other gym because they have the 150lb DB's I could use for the one arm rows...Oh well...I'll get to use those on Sunday!

Tonite I'll be hittin up some legs and shoulders...Tryin to shake things up a bit...may try G's behind the ass laterals...sounds killer!

IronFrenzy
01-22-09, 4:15 pm
Was pressed for time last nite...got outta work an hour late and had to be somewhere that evening...So I took advantage of super-sets and run the rack sets in my workout...Finished all this in less than an hour.

Legs:
Leg Extension ss/Seated Leg Curls: 4x 20-10, last set 190 on extension and 175 on leg curl
Hack Squat: 4x16-6, last set 7pps x 6
Leg Squat Press: 4x 15-6, last set 8pps + 25lb plate per side x 6
Unilateral Leg Curl ss/ sissy squat: 3x20-10 for both

Shoulders:
Hammer strenght presses: 4x15-8, last set 3pps + 10lb plate per side x 8
Run the rack side laterals: 50s x 6, 40s x 6, 30s x6, 20s x 8, 15s x 10
Side lateral machine double dropset: 4 total dropsets
Reverse Pec Deck: 3x 15-10, 175x 10 on last set
Machine Shrugs: 3x12-8, last set 3pps x 8
DB Shrugs: 120s x 2 sets of 12

Seated Calf raise superset with leg press calf raise: 4x25-15

I was flyin through that workout last nite...It took a lot outta me...being at work for 12+ hours is killer. Gotta get some stress out at the gym though.

Arms tonite...can't wait!!

IronFrenzy
01-23-09, 1:40 am
Arms, World Gym, Indio, CA

Blasted my arms tonite...Great fuckin pump! My workout was something like this...

Bis

1) Kneeling Incline Cable Curl: 4x15-8, 120x8 on last set
2) One arm DB preacher Curls: 4x15-10, 45x10 on last set
3) Wide Grip BB Curl: 4x15-8, 125x8 on last set
4) Rope hammer curls: 3x15-10

Tris
1) V-bar pushdowns: 4x15-10, 200x10 on last set
2) Reverse Grip Bench Press (Smith Machine: 4x15-8, 2 pps x 8 on last set
3) Cable Kickbacks: 4x15-10
4) Decline Close Grip Push-ups: 3 x failure

Forearms

1) Behind the Back wrist curls ss/ w incline reverse grip preacher curls: 3x15-12 on both
2) Seated BB Wrist Curls: 3x20-15, 15 x 115 lbs on last set.

Solid arms session tonite...Tomorrow is my off day...and man do I fuckin need one. Time to rest up and eat like an animal all day tomorrow!

Peace out my fellow animals...

Firedrake
01-23-09, 2:20 am
You have some serious effort and a great plan going on here! It's great to have another Animal close by.

You may be surprised to know that the West Coast HQ for Universal Nutrition is in Riverside, and there's a loose group of Animals in the Riverside/San Bernardino/Hemet/ Cucamonga/ Ontario area . . . we like to get together once a month or so to work out together. Our Fearless Leader, Rage, is the boss over there, and 'D-Boy" works and works out there, as well (they have a gym in the warehouse). On any given day, you might also find "Sifusteve" there of an afternoon, and Rage is also mentoring "InkdMuscle" and myself.

You'll find more out about the SoCal group here: http://forum.animalpak.com/showthread.php?t=11548&page=53. Several of us are going to the IronMan Fitness Expo at the L.A. Convention Center on Saturday -- care to meet up there? Also, coming up in late February, we'll be descending on the American Eagle Gym in Norwalk work out there.

In recent months, we've hit Temple Gym in Riverside and Koloseum Gym (owned by Milos Sarcev) in Fullerton, and driven down to San Diego to go to World Gym to train with "The Freak." Several of us are also going to the Arnold in March in Columbus.

Join the party! We're looking forward to meeting you!

IronFrenzy
01-25-09, 5:31 pm
You have some serious effort and a great plan going on here! It's great to have another Animal close by.

You may be surprised to know that the West Coast HQ for Universal Nutrition is in Riverside, and there's a loose group of Animals in the Riverside/San Bernardino/Hemet/ Cucamonga/ Ontario area . . . we like to get together once a month or so to work out together. Our Fearless Leader, Rage, is the boss over there, and 'D-Boy" works and works out there, as well (they have a gym in the warehouse). On any given day, you might also find "Sifusteve" there of an afternoon, and Rage is also mentoring "InkdMuscle" and myself.

You'll find more out about the SoCal group here: http://forum.animalpak.com/showthread.php?t=11548&page=53. Several of us are going to the IronMan Fitness Expo at the L.A. Convention Center on Saturday -- care to meet up there? Also, coming up in late February, we'll be descending on the American Eagle Gym in Norwalk work out there.

In recent months, we've hit Temple Gym in Riverside and Koloseum Gym (owned by Milos Sarcev) in Fullerton, and driven down to San Diego to go to World Gym to train with "The Freak." Several of us are also going to the Arnold in March in Columbus.

Join the party! We're looking forward to meeting you!

Yah, that could be fun. I just have to see if my work schedule permits it. I'm on call basically all the time. I'll definitely try and make it to one of these events!

IronFrenzy
01-25-09, 5:38 pm
Saturday, Chest and Tris, World Gym, Palm Desert, CA

I was feeling ANIMAL today, so I did Wrath's chest workout from his journey.

Chest:

1)Incline BB: 5x15-6, last set 275x6
2) Flat DB Press: 4x12-6, 95s x 6 on last set
3) Incline flyes: 3x12-8, last set 60s x 6 drop to 40s x 8 drop to 25s x 104
4) DB Pullovers: 2x12-10, last set 95 x 10
5) Cable crossover: 3x20-10, last set 70 x 12 on each side

Tris

1) Close Grip BB Smith Press: 4x12-6, last set 2pps x 6
2) Incline overhead rope extension: 4x12-8, last set 120 x 8
3) Pressdown: 3x12-8, last set 170x8
4) Reverse grip one arm pressdown, 3x15-12

Pretty solid chest and tris session yesterday. Played some football afterwards. Got shit load of rest last nite and took a nap just now. Pecs and tris are sore.

Just had my preworkout meal...2 PBJ sandwiches and some milk mixed with choc whey. Fuckin Delicious!!

Back and Bis session in a little bit

IronFrenzy
01-25-09, 10:17 pm
World Gym, Palm Desert, CA

Back

1) Pulldowns: 4x15-8, 230x8 on last set
2) Machine underhand grip pulldowns: 3x15-8, 2pps+25lb plate x 8 on last set
3) Underhand grip Bent Over BB Rows: 4x12-8, 315 x8 on last set
4) Old Skool t-bar rows: 3x12-8, 5plates x 8 on last set
5) One Arm DB Rows: 3x12-8, 150x8 on last set

Bis

1) Lying Cable Curls: 4x12-8
2) Spider Curls ss w/ Preacher curls: 3 rounds of each, 12-8 reps on both
3) Zottman Curls: 3x10-8, 35s x8 on last set
4) DB Curls with back against wall: 100 reps total

Did some behind the back wrist curls and a few BB wrist curls to fry the forearms.

Solid workout session today. Legs and Shoulders tomorrow with the beginning of the work week...

Im gunna weigh myself tomorrow and see if I need to add more food to my diet...I feel like I may still be in the low 170s.

Peace

IronFrenzy
01-27-09, 1:40 am
Legs and Shoulders, World Gym, Indio, CA

Legs:
1) Leg extensions: 4x20-10, 190x10 on last set
2) Hack squat: 4x15-8, last set 7ppsx8, then drop set: drop one plate off each side until 4 pps left
3) Squat Leg Press: 4x20-12, 9ppsx12 on last set, drop set: drop one plate off each side until 5pps left
4) Unilateral leg curls: 4x15-8, last set 80x8
5) Seated Leg curl: 4x15-10, last set 175x10

Shoulders:
1) Seated DB Press: 4x15-5, last set 100s x 5
2) Seated Side Laterals ss w/ Behind the ass laterals: 3 complete rotations of 15-8 reps
3) Seated Bent over laterals: 4x15-10
4) Hammer Strength Press: 3x15-8, last set 3pps x 8

Calves:
Used a routine from the training section that someone suggested...It was pretty fuckin intense

Standing Calf raises: 2 sets x 20 reps, 2 sets of 20 reps total but done like this: 5 reps then 3 partials, last set was 21s style
Seated Calf Raises: 3x15 ss w standing reverse raises 3x15

Traps:
1) BB Shrugs: 4x12-8, 405x8 on last set
2) Run the rack DB shrugs: 120x12, 100x15, 90x15

Good workout...I was fired up for it.

Weighed myself today...still 172lbs. So I need to add some more food into my diet. I think I'm goint to add some oatmeal to my meal before bed. So my last meal of the day will be:
Oatmeal, cottage cheese, milk, protein and natty PB.

Guns Show tomorrow....'m fuckin pumped! ANIMAL arms!!!

Peace

IronFrenzy
01-28-09, 12:20 pm
Bis and Tris, World Gym, Indio, CA

All I can say is that I was fuckin fired up for this workout last nite!

Bis:

1) Seated Decline Bench BB Curls: 4x15-8, last set 105x8
2) Straight Bar Preacher Curls: 4x15-8, 100x8 on last set
3) Incline DB Curls: 4x12-8, 40s x 8 on last set
4) Hammer Curls: 3x12-8, last set double drop set of 80s x 8, then 60s x 8, then 40s x 10

Tris:

1) Close Grip BB Press: 4x15-6, last set 225x6
2) Hammer strength dip machine: 4x15-8, last set 3pps x 8
3) Skullcrushers: 4x15-8, last set 100x8
4) Overhead extensions: 4x15-8, 150x8 on last set

Forearms:

1) BB Wrist Curls: 3x15-10
2) Reverse BB Wrist Curls: 3x20-15
3) Behind the back wrist curls: 3x15-12

Kick-ass arm workout last nite!

An update on the diet...I started eating oatmeal with my last meal of the day! I'll check my progress soon.

Today is my day off....and man do I need it!

IronFrenzy
01-30-09, 1:32 am
World Gym, Indio, CA

Chest:

1) Incline DB press: 5x15-8, last set 110s x 8
2) Flat BB press: 4x15-6, last set 275 x 6
3) Pec Deck: 3x15-10, last set 205 x 10
4) Incline DB Flyes: 3x12, stuck with 50s for all 3 sets, focused on the stretch
5) Cable Flyes: 2x25, got one last pump in
* Did decline push-ups to failure after last set of each exercise...Killer pump!

Tris:

1) Incline Overhead Rope Extensions: 4x15-8, last set 140x8
2) Overhead DB extensions: 4x15-12, first 2 sets were unilateral, last 2 sets were standard with 1 DB, so my last set was 95x12
3) Incline skull crush w/ olympic bar: 4x15-10, last set 95x10
4) V-bar pressdown: 3x12-8, last set 170x8

Did the same crazy-ass calf workout from leg day...Pumped them up real nice.

Pretty solid workout...I was stoked with some of the weights I used.

Gunna load up on a bunch of food tonite and get plenty of rest for the Back and Bis blitz tomorrow!

Peace

BCent
01-30-09, 2:05 am
No shit man, Villanova? I thought I was the only one in the Davis Center rockin the Animal brand to the fullest. I got one more semester left still though. I'll definitely be checking in on this man, keep up the good work!

IronFrenzy
01-30-09, 2:18 am
No shit man, Villanova? I thought I was the only one in the Davis Center rockin the Animal brand to the fullest. I got one more semester left still though. I'll definitely be checking in on this man, keep up the good work!

Yah Bro! I can't believe that I graduated last May. Time flies man. Enjoy that last semester and have some fun while you're at it! Represent the ANIMALs in the Davis Center. Show them who's the fuckin boss! Thanks for the support bro...

Peace

IronFrenzy
01-30-09, 9:58 pm
World Gym, Palm Desert, CA

Back:

1) Pulldowns: 4x15-8, last set 230x8
2) Bent Over BB Rows Underhand Grip: 4x12-8, last set 315x8
3) One Arm DB Rows:3x12-8, 150x8 on last set
4) Close Grip Pulldown: 3x12-8, last set 200x8
5) Rack DL: 3x12-8, last set 315x8

Bis:

1) Close Grip BB Curls: 4x15-8, last set 125x8
2) Incline Cable Curls: 4x12-8
3) Seated Alt DB Curls: 4x12-8, last set 45s x 8
4) Reverse Grip BB Curls: 3x12-10, last set 85x10

Intense back and bis workout today. Got plenty of rest last nite, so I was ready to attack the weights today. I can definitely see some progress in my workouts...getting stronger!

Tomorrow I got legs and shoulders...Bring It!!

Peace

IronFrenzy
02-01-09, 12:38 am
World Gym, Palm Desert, CA

I was in superset mode today...

Legz:

1) Leg extensions ss w/ Leg press ss/ hack squat: 4x20-12 on all, last set was a drop set on each exercise
2) Smith squats ss w/ walking lunges: 3x15-10, last set 3pps on squats and 60s for lunges
3) Unilateral leg curl ss w/ lying leg curls: 4x15-8

Shoulders:

1) Smith military press ss/ DB side laterals: 4x15-10, last set 2pps +25lb plate on presses and 50s x6 on laterals
2) Reverse Pec deck ss w/ side laterals machine: 3x15-10, last set 140 on pec deck and 150 on side lateral machine
3) Hammer strength press ss/ incline front BB raises: 3x15-10, last set 2pps + 25 lb plate and then bar on fron raises

Calves:

Standing raises ss w/ seated raises ss w/ 45 degree leg press raises: 3x20-12

Traps:

Standing BB shrugs ss w/ machine shrugs: 3x15-8, last set 405 on BB and 3pps + 25lb plate on machine
Run the rack db shrugs: 130x12 then 110x12 then 90x12

Pretty solid workout. I kicked the shit out of myself with all the supersets...It was definitely a nice change of pace...Maybe I will try that tomorrow for my arms workout!

Peace

IronFrenzy
02-02-09, 11:43 am
World Gym, Palm Desert, CA

Got in a nice arm workout before some superbow festivities yesterday...

Bis:

1) Kneeling Incline Cable Curls: 4x15-8, last set 110 x 8 + drop set
2) One Arm DB Preacher Curls: 4x15-8, last set 45s x 8 + drop sets
3) Wide Grip BB Curls: 4x15-8, last set 125x8 + drop set
4) Rope Hammer Curls: 3x12-10, last set 110x10 +drop set

Tris:

1) Reverse Grip BB Smith Bench Press: 4x15-8, last set 2pps x 8 + drop sets
2) Pressdowns:4x15-8, last set 200x8 + drop sets
3) Overhead Extension machine: 4x12-8

Did decline close-grip push-ups and bench dips after last set of each triceps exercise.

Forearms:

1) Behind the back BB wrist curls: 4x25-12. last set 155x12

Solid Gunz workout yesterday. Then I just chilled and watched the superbowl. Today is my rest day...then I'll be hittin up some chest and tris tomorrow!

Peace

IronFrenzy
02-04-09, 1:29 am
World Gym, Indio, CA

I felt suprisingly fatigued tonite...I can't understand why...maybe it was the fact that I had cake 3 nites in a row?! HA

Chest:

1) Incline BB Press: 5x20-6, 275 x 6, last set 225x8 then 185x10 then 135x12
2) Flat DB Press: 4x12-4, 100x6, last set I tried to get 30 reps with 75lbs, so it was 12 rp 6 rp 4 rp 4 rp 4rp = 30. That was intense
3) Incline DB Flyes: 3x15-7, last set 75s x 7
4) Cable Flyes: 3x15-12
Did a set of decline (wide spacing) to failure after last set of each exercise.

Tris:

1) Reverse Grip Pushdowns: 4x15-8, last set 130 x 8
2) Decline Reverse Grip skullcrushers: 4x15-8, last set 60x8
3) Reverse Grip Kick backs: 3x15-8, last set was triple drop set that totalled 30 reps per arm
4) Triceps dips: 3x15, all were BW + 45 x 15 then BW to failure

Did some standing and seated calf raises and then machine crunches.


Tonite I fuckin struggled through that workout...I'm curious to see how tomorrow's back and bis workout will go...Weighed myself today, I'm about 175...makin some progress here!

Peace

IronFrenzy
02-05-09, 1:30 pm
World Gym, Indio, CA

Last nite I was feelin much better, not fatigued at all...Pretty solid workout!

Back:

1) Hammer strength pulldown machine: 4x15-6, last set 4pps x6 then drop a plate each time until 1pps left and did 21's
2) Bent over Reverse Grip BB Row: 4x15-8, last set 315 x 8
3) One arm DB Rows: 3x12, last set 120x12 drop to 100x12 drop to 90x12
4) Old Skool T-Bar rows: 3x12-8, last set 5pies +25 x8 then strip off a plate each time for drop sets

Bis:

1) Lying cable curls: 3x12-8
2) Preacher curls: 3x15-10
3) Zottman Curls: 3x12-8
4) DB Curls leaning against wall: 100 total reps, 25 @ 2 feet away from wall, then 25@1feet away from wall, 25@ 6 inches from wall, then 25 with feet against wall.


Pretty sweet back and bis workout. Felt strong and in the zone last nite. Makin sure I eat plenty of food during the day today for my legs and shoulders workout tonite!

Peace

IronFrenzy
02-06-09, 1:44 am
World Gym, Indio, CA

I was in the mood to kick the living shit out of myself...so I did G Diesel's Wheels of steel Vol. 1-3....and shit...I was wiped out after that...

Legs:

G Diesel's Wheels of steel:
http://www.animalpak.com/html/article_details.cfm?ID=146&section=training

Shoulders:

1) DB Laterals: 4x15-6, last set 60x6 then 50x6 then 40x6 then 30x6 20x6 10x6
2) Reverse Pec Deck rear laterals: 4x15-8
3) Hammer strength machine press: 4x15-8, last set 3pps + 15 x 8
4) BB Shrugs: 4x25-15
5) DB Shrus: 3x15

Intense, ANIMAL style workout tonite, my legs were pumped as hell. Tomorrow I got arms...Hopefully I'll be able to walk and not look like I got a broomstick shoved up my ass. HAH!

Peace