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OklahomaMuscle
02-19-09, 11:55 am
After joining the site I have taken the last few weeks to read and read and read. I now feel that I should post up my journey in hopes that I can use the incredible resources here to grow, both mentally and physically. Enough of the chit chat down to the facts…
I’m no newbie to lifting and once even worked as a personal trainer, since then I’ve let life get in the way and have lost all the things I worked for in the past. I am currently starting my journey to build a base and am cleaning up the diet to refine what I have while keeping the calories high enough to grow…a foundation that one day down the road I would like to refine in hopes of competing.
Stats:
6’
225 lbs down from 236 in December
Approx. 16% bf

My split:
Sunday-Chest
Monday-off
Tuesday-Back
Wednesday-Arms
Thursday-Shoulders
Friday-Off
Saturday-Legs
Cardio is done for 20 minutes after workout 3 times a week.

Diet:
7:00am- 5 Eggs, 1 cup Oats
9:30am- Shake, 40g whey, ˝ cup oats, 1tbs natty peanut butter
12:00pm-8oz chicken/fish/venison, ˝ cup rice, 1 cup greens-Animalpak
3:00pm- Shake, 40g whey, ˝ cup oats, 1tbs natty peanut butter
5:00pm preworkout - Animal stak, then 15min later Shock Therapy
7:00pm post wkout-Shake, 20g whey, 40g carbs, 5g creatine (whitebread, juice, etc)
8:00pm- 8oz chicken/fish/venison, ˝ cup rice, 1 cup greens
9:30pm- ZMA pro before bed

This is the basic framework. Since I am bulking I do have cheat meals a few times a week usually on the weekend. Cheat meals include sushi, fajita chicken, and the occasional burger.
Any advice would be awesome, like I said trying to clean it up after a period of laziness, have been on this diet and split since early January and the changes have been great so far. I have been going through that period where I am losing fat while gaining muscle, I'm gonna enjoy it while it last, though I know that wont be forever...

NJC_Manhattan
02-19-09, 12:19 pm
Welcome man and your training/diet look on point

OklahomaMuscle
02-19-09, 9:06 pm
Today was shoulders:

Seated Military Press-warmups-12x135lb,10x155,8x160
Seated db press-15x50lb,12x60,10x65
DB lat raises-15x25,12x30,12x40,10x40
Bent over lat raises-12x25,10x30,10x40,10x40
Reverse pec dec-15x110,15x125,15x140,10x155

DB shrugs-25x55,25x65,20x80,15x90
behind back bb shrugs-15x135,15x225,25x135
finished with db shrugs to failure-42repsx55lbs

Shrugs were lower weight high reps tonight, trying to make them grow so I'm training them 2x a week for a few weeks. Do heavy weight and low reps after chest...
Comments and tips always welcome
Thanks for lookin out...

OklahomaMuscle
02-20-09, 3:25 pm
Today is a grow day, no gym time only meals to prepare. Had a conference today at work so I planned ahead and brought my shake with me, the looks I got when I took it out during one of our breaks were hilarious...the guys that leave to smoke 3 times an hour don't get a second look but me in the back chugging the shake...I get stared at! I'm doing something beneficial for my body not killing it and I'm the weird one. Unbelievable.
Tomorrow is leg day and I can't wait, I love working legs on Saturday when the weekenders are there for their weekly cardio and full body circuits...those stares are priceless.
Thanks for lookin out.

OklahomaMuscle
02-21-09, 2:03 pm
Today was legs:
Started on the elliptical to get the blood flowing then the workout went like this:

Warm-up with Leg Extensions: 100lbsx20, 130x20
Back Squats- 135x15, 135x15, 225x12, 275x10, 295x6
Leg Press-4ppsx20, 6ppsx15, 7ppsx12, 2ppsx40
Walking lunges- 60ft 40lb dumbells, 2 sets down and back
Seated Leg curls- 100x20, 130x15, 160x10drop115x10drop85x10

I am just getting back into really working the legs hard, 295lb on squats is the most I ever remember doing so for now we'll call it a PR. I could have gotten the 315 but with no spotter I just felt better with the 295 for reps. 315lbs will go up next week though without a doubt. all in all was a good workout my quads are fried and are still full of blood a full hour later. Tips are always welcome.I'm no expert still learning how my body responds...
Thanks for lookin out...

NJC_Manhattan
02-21-09, 4:20 pm
Looking good man

OklahomaMuscle
02-21-09, 7:31 pm
Looking good man

Thanks man just trying to make progress

ArmyAthlete34
02-21-09, 7:40 pm
Your program looks solid brother. I like your diet it looks solid and those cheat meals you mentioned I dont see as being to bad especially since you are trying to gain. Welcome to the brotherhood to I've been here for a while but I haven't been using it like I should. Keep up the good work and keep using this I believe this will be a great tool for the both of us.

OklahomaMuscle
02-22-09, 8:01 pm
Today was chest which is my weakest bodypart by far. Woke up pretty sore from legs yesterday and my left shoulder has a little twinge from holding the bar on squats...no excuses must push on.

Incline Barbell- 135x15, 135x15, 185x8*
Flat dumbell bench- 65x10,75x10,85x6 no rest then 80x8
Incline dumbell fly- 50x10, 45x9, 40x12
Low cable cross over superset with pushups to failure- 30x12, 40x12
Lowcable dropset-50x6,40x8,30x12,20x12

Finished with Abs and a little cardio:
Cable crunches w/ incline bench crunch superset-60lbsx30cable then30crunches,
100lbsx30cable then 27 crunches.
20 minutes on the treadmill

The workout felt off. Got a great pump and my pecs were full of blood but I didn't feel strong on anything today. I have never had a very strong chest and a partial left pec tear 2 years ago has limited my gains. I will press on, and I will get these numbers up...Slow and steady it's gonna happen...I've got nothing but time and opportunity.
Thanks for lookin out.

ArmyAthlete34
02-22-09, 11:58 pm
Hey bro great work on chest I believe that doing drop sets forced reps and supersets are always the best way to get muscles to grow I mean just go watch a Dorian Yates video they are insane. And about your workout feeling off I know that feeling brother it sucks put like you said we can't make excuses about it we just have to press on and look ahead never look back. keep it up brother I look forward to keeping up with you on your journey

OklahomaMuscle
02-24-09, 9:46 pm
Well with the day off on monday I stayed home and ate and ate and ate. Woke up today starving in more ways than one, ready for food and ready to hit the gym. The day was a blur because today was back, and that means Deadlifts. I recently started working them back into the routine and the results have been awesome.
Workout went something like this:

Bent over BB Rows- 135x12, 135x12, 185x10, 225x10
Lat Pulldown- 100x15, 155x12, 190x10
Seated Cable Rows- 130x10, 160x10, 190x10 drop 140x8 drop 100x12
Deadlifts- 135x12 dead stop reps (no straps or belt)
225x8 dead stop reps (no belt or straps)
315x6 touch and go reps (straps and belt)
405x1 PR w/2 partials below knee (straps and belt) PR
315x5 touch and go (straps and belt)
225x5 touch and go (no straps or belt)
135x10 stop and go (no straps or belt)
Goodmornings w/ bar only x 20reps

15 min cardio on elliptical

The 405 was a PR and came up a lot easier than I thought it would so I did the two partials in the strongest part of the movement. Today felt great to be moving some good weight and my body weight is still going up while my body is getting leaner. I weighed 230 this morning upon waking and that's up about 10 pounds since the middle of January. Diet has been in check... Any thoughts or advice are always welcome
Thanks for lookin out...

OklahomaMuscle
02-25-09, 10:17 pm
After the back work last night I was pretty tight today, back has been pumped all day long. Today was arms so I was in and out in about 30 minutes, short and sweet. Superset bi's and tri's.
Arms:
Vbar pushdowns-4 sets of 15
Alt. Dumbell Curls up the rack start with 20-40'sthen back down-4 sets-10,8,8,6reps

Seated Machine pushdown(machine dips)-4 sets-130x15,160x15,200x15,220x15
Lowcable cambered bar curl 21's-4sets-60lbs,70lbs,80lbs,80lbs

One Arm cable push/pulldowns-2 sets to failure
Seated incline dumbell curls-2 sets 20lbs

Not alot of crazy sets or volume but my arms are smoked and I got a crazy pump. No rest between sets just went from tri's to bi's with no rest. Advice or comments always welcome.
thanks for lookin out...

ArmyAthlete34
02-26-09, 10:17 am
Nice work on the arms. Doing supersets on arms is one of my favorites.

OklahomaMuscle
02-26-09, 8:53 pm
Had shoulders on the menu tonight. Been reading alot of Tiny's advice and went into tonight with high intensity on the presses. got there and there were people everywhere so got ito the overheads on the smith,all reps were really slow to work on mind-muscle connection... and they were killer...
Shoulders:
Overhead smith Press9 weights are each side- barx25, 45x15, 70x15, 90x10, 70x15, 45x15, 45x12failure

Dumbell Arnold Press- 40x15, 50x15, 55x10, 40x17failure, 30x?

Dumbell Lateral Raises-20x15,30x15,40x15,40x15drop30x12drop20x10x15x9fail ure on each drop

High Cable crosses/reverse pec deck supersets-20on cablesX15/130on pec deck x15, 20oncablesX18/150 on pec deck x 12, 25on cables x 10/ 170 on pec deck x 8

Dumbell Shrugs-60x20, 75x15, 90x15, 100x15, 120x15, 100x20, 80x20, 70x20, 50x?(till they wouldn't move)drop to 30x?(till they wouldn't move)

My traps are mad swole still and the pump in them is crazy...was a good session everything felt good and really felt like I killed it tonight. No a crazy session weight wise but I could really feel all of the movements and took my time with each rep...
Thanks for lookin out...

ArmyAthlete34
02-26-09, 9:37 pm
Looks solid Brother looks like you completely killed it today on your shoulders. Have you looked up the Yates row yet.

OklahomaMuscle
02-26-09, 11:26 pm
Ya I checked it out similar to what I've been doing, I love the underhand grip, just gives the inner lats a whole new kind of burn...

OklahomaMuscle
02-28-09, 1:10 pm
Leg day today...After reading about and watching a few pro's leg days, I decided I wasn't going low enough on my squats. Today was all about form and going as low as possible, slow and steady...it sucked!
Legs:
Extensions-80x? warmup
Squats-135x12, 135x12, 225x10, 275x8, 275x8, 185x15, 135x25 (all reps slow and in the hole)
Leg Press- 4ppsx20, 4ppsx30, 2ppsx30 (reps were VERY slow and controlled, bout lost my eggs here...)
Db SLDL-50lbsxfailure
Seated Leg curl-70lbsx62 (63 wouldn't move)

Last week I said I'd get 315 this week, however with relearning the correct depth that aint happening right now, gonna take a few weeks and work on my form and then take 315 in the hole...The workout was all about the squats today and the other movements pretty much finished eveything off. Legs are fried and still twitching and cramping...Gotta get my water down...Also added in an intra-workout drink, mixing bcaa's, glutamine and some simple carbs, definately feel the difference...
thanks for lookin out...

OklahomaMuscle
03-01-09, 10:27 pm
Today was chest. I am slowly starting to see some development in my chest just going a lot slower than everything else. I have been really concentrating on the mind muscle connection and making my pecs do all of the work. the weights are still low but the pump and feeling in the chest is promising.Anyways workout went like this...
Chest:
Flat Bench Barbell Press- 135x12, 135x12, 185x8, 185x6 drop 135x10 drop bar x?
Incline Dumbell Press- 50x8, 60x11, 80x0, 70x6 (had no spotter so couldn't get the 80's up today on the incline so I immediately dropped to the 70's)
Pec Deck-160x12, 175x10, 190x7 drop 160x5 drop 115x6 drop 70x8
Seated Chest Press Machine- (rep out drop set)70x? drop 45x? drop 25x?

Abs:
Rope cable curls- 160lbs to failure 2 sets
Incline situps- to failure 2 sets

I worked the chest until it had nothing left, couldn't move the bars after the last set of chest press. Hopefully I will be able to start raising the weight after getting my form back in check. Will be doing more cardio starting this week. My wife and I will be going for jogs/walks first thing in the morning as her new job allows her to report in later. More for "us" than for any real weight lose...family first. If anyone has any ideas for me to get my chest strength back I'm all ears. I've learned to check my ego and just work the muscle, but it'd be nice to get back to 2 or 3 plates on each side again...
Thanks for lookin out...

OklahomaMuscle
03-03-09, 10:38 am
Weighed in at 333lbs this morning before breakfast...that's up another 3 pounds this week. I have lost another inch or so on the waist and can finally see the outline of abs!! (big thing for me sorry) Legs are REALLY growing so had to go buy new pants for work... haha. Started doing about 30 minutes of low intensity cardio before breakfast this week and the results have been good for the metabolism allowing me to eat more food I have back on the menu tonight so I will post up the workout after it's done. Gonna go for reps at 405 on deads and may increase the weight past that which would be a new PR. We will see how I feel tonight.
thanks for lookin out...

OklahomaMuscle
03-03-09, 10:39 pm
Worked back today not a barn burner but left it all in the gym.
Back:
Deads-135x15, 135x10, 225x6, 225x6, 315x4, 315x5, 405x2 PR,
DROP set 315x6-225x4-135x8 put the weight down and it saw stars for a few minutes
Barbell rows underhand grip (slow reps focusing on the pump)- 135x10, 135x12, 135x10
Low Cable Rows- 115x15, 160x10, DROP set 190x6-145x5-100x10
Dumbell Rows-60x10, 70x10
Rep out on Machine Rows- 100x?, DROP set 135x?-100x?-55x? Reps were until I could no longer move the weight through a full ROM and then I'd drop the weight.

Any advice or comments are always welcome. Thanks for looking out...

sly06
03-04-09, 11:52 am
Since you and I are the only ones in Oklahoma you know I am subbed.

OklahomaMuscle
03-04-09, 2:35 pm
thanks man...guess we are the only one's in the sooner state. You still make it up to any of the KC ABC's? I may have to give it a try...

BB
03-04-09, 3:42 pm
After the back work last night I was pretty tight today, back has been pumped all day long. Today was arms so I was in and out in about 30 minutes, short and sweet. Superset bi's and tri's.
Arms:
Vbar pushdowns-4 sets of 15
Alt. Dumbell Curls up the rack start with 20-40'sthen back down-4 sets-10,8,8,6reps

Seated Machine pushdown(machine dips)-4 sets-130x15,160x15,200x15,220x15
Lowcable cambered bar curl 21's-4sets-60lbs,70lbs,80lbs,80lbs

One Arm cable push/pulldowns-2 sets to failure
Seated incline dumbell curls-2 sets 20lbs

Not alot of crazy sets or volume but my arms are smoked and I got a crazy pump. No rest between sets just went from tri's to bi's with no rest. Advice or comments always welcome.
thanks for lookin out...

Hey okla... just food for thought, when i train arms i tend to do one or two individual exercises for bis and tris, then i superset alot.....after pulldowns for tris i will head right over for a couple set of dips. really gets a good burn and a huge pump. Ihave recently started finishing my bis with 21's which is possibly the best exercise for getting the blood in the arms for myself. Just an idea adding the 21's in have been really benificial for me

OklahomaMuscle
03-04-09, 10:31 pm
Today was arms, sets were back to back no rest other than the time it took me to walk from station to station. Alternated Bi's and Tri's...one set bi's then tri's in superset/giant set fashion...except for the seated machine dips, those were done by themselves with longer rest in between sets...
Arms:
Standing Barbell curls-45x15, 65x15, 85x15, 95x10
Bodyweight Dips- 4 sets of 15

Standing Dumbell Curls-40x10, 45x10, 50x6
V-bar pushdowns- 60x10, 80x10, 40x20

Seated machine dips- 190x20, 200x20, 220x24failure

Seated Incline Dumbell curls- 2 sets-25xfailure
rope pushdown dropsets- 2 sets-60-50-40-30all to failure

Got in and out in about 40 minutes, very fast pace through the whole workout felt an incredible pump barely able to move my arms when I left. Felt good and felt really strong on the dips hadn't done those in a while the stretch and pump was great. Comments or advice is always welcome.
Thanks for lookin out...

OklahomaMuscle
03-04-09, 10:37 pm
Hey okla... just food for thought, when i train arms i tend to do one or two individual exercises for bis and tris, then i superset alot.....after pulldowns for tris i will head right over for a couple set of dips. really gets a good burn and a huge pump. Ihave recently started finishing my bis with 21's which is possibly the best exercise for getting the blood in the arms for myself. Just an idea adding the 21's in have been really benificial for me

bb...I love the 21's left 'em out this week to switch it up and because it was apparently ARM day for every guy in the gym today...may need to work on a different split, seriously 15 guys in my little gym all doing arm stuff...it was crazy!

sly06
03-05-09, 12:59 pm
Nice arm workout bro!! Love the dips. I have only been able to make it up to one ABC so far in Kansas. I have been realy busy at work. We will have to make it up there one of these days.

OklahomaMuscle
03-05-09, 1:28 pm
Thanks man just trying to keep making progress. Let me know if you ever get time to head up to KC for an ABC, I'd like to go check it out...

BB
03-05-09, 5:22 pm
bb...I love the 21's left 'em out this week to switch it up and because it was apparently ARM day for every guy in the gym today...may need to work on a different split, seriously 15 guys in my little gym all doing arm stuff...it was crazy!

haha i hate to say it but for most guys everyday is arm day. different mindset i guess

OklahomaMuscle
03-05-09, 9:01 pm
haha i hate to say it but for most guys everyday is arm day. different mindset i guess

That is SO SO true. Arms and chest 4 days a week...seems to be the best way to get buff...haha

OklahomaMuscle
03-05-09, 9:11 pm
Today was shoulders, got to the gym at 6:15 just like every other day and instead of 25 dudes fighting over the benches and 20lb dumbells, there just was me and some cardio bunnies...nobody to get in the way...I love the end of the week in the gym...
Shoulders:
Warmup with 5lb raises for about 3 minutes
Standing barbell behind the neck press- bar x?, bar x?, 95x12, 95x12, 105x11-drop-barx24failure
Seated dumbell press-40x10, 50x6?, 50x8 (? not sure what happened on set 2 just didn't have the gas for reps?)
Lat raises-20x15, 30x15, dropset 40-30-20-12 all to failure
Rev. Incline Rear delt raises?- 15x15, 15x15, 15x20
Barbell Shrugs superset w/behind the back barbell shrugs-
135x10/10, 135x10,10, 135x10/10, 225x10/10, 225x10/10, 135xfail/fail

The weights werent huge but the reps were all good and smooth, I have been checking the ego and just getting good sets in for the all sessions this week, focusing on form over poundage. I know the weights will start to go up eventually. The workout felt good and the shrugs at the end were killer, got approx 30 reps on the last set of 135...traps are fried. Advice or tips are appreciated.
Thanks for lookin out...

Crash
03-06-09, 9:05 am
...I noticed on both Shoulder Workouts you posted, that you start off with a heavy barbell press, and then immediately go into a dumbell press. If you are looking to pre-exhaust, this is one way to do that, because you've got alot of front delt work right up front...

However, might I recommend that after you do your heavy compound movement that you move to some smaller movements to let your batteries recharge, (And give the front delts some rest) and hit them again at the end to further punish them. So...

Heavy Compound Movement (Pushing movement)
BB/DB shrugs (Pulling Movement)
Side and Rear Delt work
Front DB Raises/Upright rows

...This also allows you to hit the traps a little bit at the end as well...

...Strength and Honor...

OklahomaMuscle
03-06-09, 12:15 pm
...I noticed on both Shoulder Workouts you posted, that you start off with a heavy barbell press, and then immediately go into a dumbell press. If you are looking to pre-exhaust, this is one way to do that, because you've got alot of front delt work right up front...

However, might I recommend that after you do your heavy compound movement that you move to some smaller movements to let your batteries recharge, (And give the front delts some rest) and hit them again at the end to further punish them. So...

Heavy Compound Movement (Pushing movement)
BB/DB shrugs (Pulling Movement)
Side and Rear Delt work
Front DB Raises/Upright rows

...This also allows you to hit the traps a little bit at the end as well...

...Strength and Honor...

thanks Crash, I will give this a try next week. I have always done the shrugs last, not exactly sure why now that I think about it, so adding them into the middle should allow me to move more weight and also give the front delts a rest. I have been really focusing on the presses since I started back in December and have had some great growth, but a change would be good. I like it...thanks

OklahomaMuscle
03-07-09, 2:09 pm
Well it was leg day, my most hated and favorite day of the week al at once... Really been working on going DEEP on the back squats so the weights are down but the pain is up...went like this
Legs:
Warmup with leg extensions-2 sets one leg at a time 70lbs till warm
Squats-bar x?, 135x15, 135x15, 225x8 pause in the hole, 225x10, 135 with stop at bottom x 15(sucked but really starting to get the form down)
SLDL-135x12, 135x12
Walking lunges 20 yards- 2 sets down and back w/30lb dumbells
Leg Press-3pps x 20, 4pps x 30, 2pps x 50
Leg Curls- 100x20, dropset to failure 130x?-100x?-50x?
Calf raises on leg press- 190x40, 200x41

Workout went good volume was alittle lower than usual but the intensity was on another level today, really killed it on the high rep leg press the pump was extreme, only got 2 sets of the sldl due to some pretty gnarly lower back pumps, thought I'd live to pull another day on those. Squats felt good after only going to parallel for so long my flexibility is slowly starting to come back so I can take the weight deeper, really feel a difference in the quads. Tips are always appreciated...
Thanks for lookin out...

OklahomaMuscle
03-08-09, 9:28 pm
Got the chance to work chest with my lil brother(pokesbcup12) today...really makes a difference when there is a spotter there to help you if you get in trouble, made me realize I have been shorting myself by not pushing more weight every week. Great session, set some post pec tear PR's today(although they are still fairly light when compared to most people)
Chest:
Flat Barbell Bench- 135x10, 135x121 185x10, 225x4 PR*, 185x7, Dropset 185x8-135x7-95x9
DB Incline press- 50x15, 60x13, 80x4 PR*, 60x10
Low Cable Crossover superset w/pushups to failure- 30x20/failure, 40x12/failure, dropset to failure-30-20-10
Rep out on Machine Press- 70x26, 80x17

Workout went great, felt good to at least attempt 225 on the bench again. Hadn't put 2 plates on since my pec tear in 2005, I think most of that was mental so hopefully I will be get over the fear and start to move some weight again. Comment or tips welcome as always.
Thanks for lookin out...

OklahomaMuscle
03-10-09, 10:06 pm
What a day...
Some of you may have read my other thread about my stuff getting stolen, if you haven't let me divulge. At work today I recieved an email saying that my bb.com shipment had come in. That got me fired up for the gym and just dyin to get home. You see I had saved up some cash to try out Torrent and the new Bcaa stack powder, I had also ordered another can of PAK. Needless to say I was pretty pumped to get home. Well knowing my wife was at home until 2 I was sure she had gotten my stuff and pulled it inside since the email confirmation came at 11:30am. Imagine my surprise when I get home open the front door and NOTHING is there, no box, no note, nothing. My wife was home and says nobody ever rang the doorbell, she left at around 12:30 and never saw anything outside. I check with the neighbors nobody has it, nobody has seen anything...I call Fedex, they "assure" me that the box was placed on my door step and the doorbell was rang, and tell me that if the box is not there it must have been picked up by someone...they say it's been STOLEN! So now I'm stuck with no supps and a 140 dollar bill...Rock and Roll baby, rock and freakin roll. So what do I do...I slam my shock therapy and make my way to my sanctuary, my escape, trying to clear my head with a little "therapy."
BACK:
Close grip pulldowns-130x10, 160x12, 205x10
Deads-135x6, 135x6, 225x6, 315x6, 365x6, 315x6, 225x12
Widegrip Pulldowns-130x15, 1260x10, dropsetto failure-190-145-100
Lowcable rows-100x20, 130x15, 160x10, 205x5 drop 100x8
Dumbell Rows(45degree angle)-65x14, 75x12
Chins-25 in 3 sets
Machine row rep outs-75lbs

My back is fried, twitching and shaking, but I feel a little bit better. Still pissed about my supps, but hey what can you do? Hopefully whoever stole my stuff gets whats coming to them, guess it's time start saving for my refills...what a day
Thanks for lookin out...

OklahomaMuscle
03-12-09, 12:27 am
My supps showed up today...no message no note, the box just suddenly appeared...guess whoever took it decided they didn't need it after all...Hit arms tonight, and with the bcaa stack for an intraworkout aid I was able to really FEEL a pump...
Arms:
Warmup on pushdowns-2 sets till warm
Closegrip Benchpress-95x15, 135x15, 155x20
Cable Rope extensions-70x15, 120x15, 130x15
Rupe Pushdowns-60x20, 70x20, 80x22
Skullcrushers-65x12, 85x15, 85x15
Dips to failure
Barbell curls- 65x12, 85x12, 105x12, 85x17
Incline dumbell curls-20x20, 25x15, 20x17, 20x12
One arm preacher curls- 20x10, 25x10, 20x15
Standing dumbell curls- 25 x failure, 30 x failure-drop to 15 x failure

High volume, fast paced, I love it... thought my arms were gonna rip off the bone after that one. Tips or advice is appreciated...
Thanks for lookin out...

BB
03-12-09, 2:32 am
Nice work on the guns bro...im hitting mine tomorrow hopefully ill be able to get a solid workout like yours

OklahomaMuscle
03-13-09, 12:10 am
Shoulders today, varied the sequence of exercises in hopes of shocking the muscles a little(thanks crash)...and from the way they are cramping I think it worked.
Shoulders:
Smith Press(weights are calclulated as if bar is actually 45 so numbers are off)-95x25, 135x15, 135x15, 185x10, 185x8, 135x10, 135x10, 135x11

Dumbell Shrugs- 55x25, 65x20, 75x20, 85x20, 95x17, 55x25

DB Lat raises rear and side supersets- 20x10, 30x10, 20x20, 20xfail, 15xfail, 20xfail

Incline crunches- 2 sets to failure

Really concentrated on the Smith Presses tonight, the shrugs were done slow and very controlled, tried for 20 with the 95's but they were just fried so the weights wouldn't move after rep 17... Trying to keep my body guessing and growing so Ihave been varying the rep schemes as of late. My calories were a little low today due to lack of groceries but I got that taken care of this afternoon so its back to high cal's tomorrow. Haven't checked the scale in a week or so but the progress in the mirror is promising. Just gotta keep eating...
Tips or advice is welcome...
Thanks for lookin out...

OklahomaMuscle
03-13-09, 12:12 am
Nice work on the guns bro...im hitting mine tomorrow hopefully ill be able to get a solid workout like yours

Thanks man, they are killing me today, so I must have done something right...my tri's are absolutely fried...

OklahomaMuscle
03-13-09, 12:14 am
Oh and an update on my Supplements, the appeared on my porch yesterday...not sure if they got delivered to the wrong house or someone decided they didn't wanna jack them or what...but they're here...so all's well.

OklahomaMuscle
03-15-09, 12:04 am
Had wheels today, tried something new with squat and leg press supersets. the volume is down but my legs are trashed...Loved it...
Legs:
Leg Extension-2 sets till warm, 100lbs
Squat/Leg Press supersets- 135x15/1ppsx30, 135x10/2ppsx30, 135x15/2ppsx25, 135x15/2ppsx20
Leg Curls-85x30, 100x30, 115x25
Front Squats- 95x10, 105x10, 95x12

Not a lot of volume but the results were more than acceptable...my legs are shot, totally fried. The whole workout only took about 40 minutes with very little rest between sets. Squats were in the hole and included a pause at the bottom. Will go back to heavy squats next week, I've got some sort of strained quad or something in my right leg so I did what I could weight wise today and tried to train smart. Short and sweet but I think it worked.
Thanks for lookin out...

OklahomaMuscle
03-15-09, 9:27 pm
Worked the chest today, not a huge day weight wise but the pump was outrageous. Lot's of sets on the bb press nothing fancy just bread and butter moves.
Chest:
Incline bb press-135x12, 135x12, 185x8, 185x6, 155x12, 135x12, 135x12
Dips/Pec Deck flye supersets-10/175x10, 10/205x10, 10/205x10
Db flat press-40x25, 45x20
Machine Press dropset-115-90-75-40 (all to failure)

Like I said didn't do anything really fancy or super heavy today just went in and did what needed to be done to get my muscles growing. tips are welcome
Thanks for lookin out...

OklahomaMuscle
03-18-09, 12:30 am
Back day today, I have my lil brother in town all week so he is training with me which means more intensity all the way around, its amazing what a little competition in the gym will do for your mindset.
Back:
Wide grip pulldowns-warmup, 100 till warm
Close grip pulldowns-100x15, 130x12, 160x10
Lowcable rows- 100x15, 130x15, 160x12, (dropset to failure)190-160-100-40
One arm dumbell rows(45degree angle)- 50x10, 65x10, 75x10
Old school tbar rows- 1plate x 20, 2p x 15, 3p x 12
Barbell Rows underhand grip- 135x15, 135x15, 185x10
Deadlifts- 135x6, 225x6, 225x6, 315x4, 405x1, 225x8, speed reps135x10, speed reps135x10

Really felt like a good workout, I attempted 455 on the deads it just felt a little heavy so I let it go, no need to hurt something so I will try again in a week or two. Any tips or advice is always welcome.
Thanks for lookin out...

OklahomaMuscle
03-19-09, 10:32 pm
Tonight was shoulders, lots of volume tonight and the intensity was up as my brother trained with me again...really wish I had a training partner all of the time...
Shoulders:
Seated Military press-95x10, 115x10, 135x10
Rear pec dec fly- 100x20, 130x15, 160x10, 160x10
DB press- 50x10, 60x10, 60x8, 50x10
Seated side laterals- 20x15, 30x15, 35x10, 25x15
Standing Leaning side lat raises (done holding onto smith leaning body at 45 degree angle)-20x10, 20x10, 25x10
Reverse High cable flys-20x10, 30x10, 30x10, 20x10
db shrugs- 55x30, 60x30
Superset bb shrug/behind back bb shrug-135x25/25, 225x15/15, 225x15/15, 135x20/20

Workout felt great, nothing really impressive in the weight department but the pump and fatigue was extreme. Definately felt like I hit the delts hard enough to spur some growth. Really been putting away the food lately trying to make that scale move...been steady at about 235 for a week or two...but have continued to lean out. Any tips or advice let me know.
Thanks for lookin out...

OklahomaMuscle
03-20-09, 11:03 pm
Arm day, really killed the tri's today trying to get some growth...pump was insane, went dwon like this...
Arms: with Pokesbcup12
Rope pushdown warmup
Close-grip benchpress- 95x20, 135x15, 135x15, 185x10, 135x10
Skullcrushers- 45x25, 65x20, 95x10, 45x17
Weighted Dip Machine- 175x15, 195x10, 160x10, 160x10
vbar Pushdowns/rope pushdown superset-80x20/30x15, 80x20/20x16
Overhead rope Cable extensions- 70x15, 80x15, 90x10
One Arm Cable pushdowns- 20x10, 20xfailure
Barbell curls- 65x15, 85x15, 105x10, 105-85-65(dropset)
Incline dumbell curls- 25x10, 25x10, 20x15
Preacher curl machine- 70x15, 80x15, 80x15
Ezbar cable 21's-60x21, 70x21

And that was it crazy pump and now 3 hours later I finally think my arm might bend all the way...Tips are appreciated, ideas are welcomed.
Thanks for lookin out...

OklahomaMuscle
03-21-09, 9:37 pm
Hit legs today, upped the intensity after watching a week in the dungeon with Mark Dugdale and Dorian...used some of the workout from the video and it was killer.
Legs:
Leg ext-100x15, 130x10, 160x10, 190x10
Leg Press- 3pps x15, 5pps x 10, 10pps x15
Squats- 135x10, 135x10, 185x10, 225x6
Smith Squats (feet walked forward)- 135x20, 135x10
Leg Curls- 100x20, 160-115 dropset
leg Press calf raises- 160x40, 205x40 rest pause

Really felt the intensity today took the leg press to failure and took the squats DEEP to stimulate some more growth. Weight has stayed the same for a week or so, going to up the calories this week to try and spur some new growth. Have been eating less clean the last week or so and the performance has been less than adequate, will clean it back up this week and eat more food.
Thanks for lookin out...

OklahomaMuscle
03-23-09, 12:15 am
have been reading alot about Dorian's training philosophy lately so have tried to incorporate heavier weight and fewer sets the last few workouts to up the intensity. While the weights are still "light" to many I have been reaching failure in the correct rep ranges...Chest today:
Smith Inclines- 135x10, 135x10, 185x10, 225x8, 135x10
Flat Dumbell Press- 60x10, 70x10, 85x3, 85x7
Incline Dumbell Fly- 45x10, 50x7
Cable Crossovers- 30x15, 50x9, 20x12
Did some cardio after the workout today, going to take the next few weeks and really clean up the diet and add in some cardio to try and refine the muscle I've built since December. I am leary to call this a cut as I do not feel ready go on a true cut, however I am going to focus on losing bodyfat for a few weeks to get down and see exactly what is under the body fat.
Current Stats:
6 feet tall, 244lbs
Waist:38in
Chest: 50in
Thigh: 25in
Arms:16.5in
Calves: 16in
Bodyfat: approx 18% 3 point caliper test

Going to try and take the bodyweight down around 200 to try and get single digit bodyfat for the first time in my life. I want to contiue to bulk but with the added weight from the last two months I fel it best to slow down a little and refine the new mass before I contiue my bulk in an attempt to build a more complete package that I can one day take to the stage.
Thanks for lookin out...

OklahomaMuscle
03-24-09, 2:20 pm
After some reading and more thought into my leaning out phase I think I was being a little overly ambitious with my 200 pound goal. At 244 I feel overly bloated and just like the dough boy. However I realize now that I have done zero cardio since December and yet I don't feel like I have added any noticeable body fat while gaining almost 20 pounds. I plan to start cardio after I lift as well as in the mornings on an empty stomach. My diet will remain similar to before although I will eliminate the cheat meals and stick to a cleaner diet. I will continue to train for strength and size just adding the cardio in to help burn some of the excess fat away. I will give this a few weeks to see how it goes and then adjust the diet from there. I'm not looking for any rapid fat loss and I have no contest to train for I am just looking to lose some of the fat and maintain the muscle I have built while altogether becoming healthier. Any tips or advice would be welcomed.
Thanks for lookin out...

OklahomaMuscle
03-24-09, 11:49 pm
Hit back today, workout really felt off, had some stomach issues this afternoon and that translated into a workout full of puking and being lightheaded. Not a really impressive day but I felt good at the end, demolished but good, still got in my cardio though...I'm gonna drop some fat!
Back:
Chins-20 in 3 sets (weak I know)
BB Rows- 135x10, 135x10, 185x10, 235x7-185x8-135x9(dropset) "puke"
Low cable rows w/widegrip-85x10, 115x10, 160x10- all reps done with hold at top
Lat Pulldown-115x10, 160x9, 190x6
(old school)Tbar rows- 2plate x 10, 3plate x 10, 4 plate x8-3p x 8, 2p x 7(dropset)
Deadlifts- 135x15, 135x15, 225x6 (dizzy, dizzy dizzy) stopped and lay down for a few on a bench, really black for a few...ended there

20 minutes cardio on elliptical

Like I said workout was off, still managed to move a little weight on the rows, but definately not up to par...hopfully the sickness bug or whatever will pass and I'll be able to hit it hard again tomorrow. Tips and feedback are always welcome.
Thanks for lookin out...

OklahomaMuscle
03-26-09, 12:33 am
Well I've been dealing with this sinus drainage, sore throat crap all day, killed about 2 gallons of water but I still have that junk in my throat. Hit arms today anyway...I still gotta do what I can to grow, quick fast paced workout tonight...arms:
BB curl superset w/dips- 10 sets of 10, back to back 65lbs on barbell/bodyweight dips
Seated overhead cable extensions superset w/ez-bar cable curls-70x10/60x10, 90x10/90x10, 100x9/100x10
Run the rack dumbell curls-20-25-30-35-40-35-30-25-20-15 (got 8 on the way up and failure on the way down)
That's it, pump was outrageous only took about 30 minutes as I rested very little between sets, did my cardio and was out...Hopefully I can kick this crap and be back to full strength for shoulders tomorrow...
Thanks for lookin out...

OklahomaMuscle
03-26-09, 9:28 pm
Shoulders today, not 100% over the sinus crap but got my workout in none the less...
shoulders:
Dumbell Press seated- 40x10, 50x10, 60x10, 70x5-45x8 (dropset)
Reverse Pec Deck- 130x10, 160x10, 190x8
Side Lat raises-30x10, 40x7drop30x5, 20x15, 20x15
One arm Cable Side raises- 25x8, very strict reps
Db shrugs-100x12, 120x12, 120x12 drop 35x20
BB Shrugs (front/back superset)-225x10/10, 225x10/10, 275x10/10, 135x25/25

20 minutes elliptical

short but kept the pace and intensity high, worked up a crazy sweat and then finished with 20 minutes of cardio. Shoulders are still pumped, all is good...
Thanks for lookin out

OklahomaMuscle
03-29-09, 11:06 pm
Didn't get achance to log yesterday's leg workout, we are remodeling the house so I have been busy to say the least.
Legs on 3/28/09
Leg ext-85x20, 115x10, 160x10, stack(220) x 10
Squats-135x10, 135x10, 225x8, 225x8, 275x10
Leg Press-450x15, 630x15, 900x10
Smith squats/legpress machine superset- 135x10/350x10, 135x15/400x10

Intense and short, really keep the pace high and went as heavy as possible, the diet has been pretty crappy all weekend as my kitchen is torn apart right now so food prep is at a minimum, lot's of shakes but not up to par. Worked chest today went good presses are still going up in weight and my body fat has been slowly coming down since adding the cardio.
Chest:
db Incline press- 40x12, 50x10, 70x10, 80x10, 90x6 PR
Decline BB Press- 135x10, 185x9 drop 135x10
Dips/pec deck superset- 10/130x10, 6/160x10, 5/190x8

20 minutes on elliptical

Intense and fast pace today, dips were done with the concentration on the negative, 5 count down then explode up. Dumbell presses have really gone up lately as I have made them priority to spur new growth. Felt good today ready to get my house put back together though, I love projects...
Thanks for lookin out...

OklahomaMuscle
03-31-09, 3:10 pm
Starting to refine the beast this week. Not really cutting per se, just going through my refinement phase as G calls it. I am doing some am cardio pre-breakfast, and following my lifting sessions with some cardio in the evening. Going to run this for a while to try and tighten up a bit before I hit the bulking hard this summer. Diet is centered around lean protein mostly chicken and venison with tuna and turkey thrown in for variety. Carbs are lower than before but not out completely, fats are about the same coming from natty pb and evoo. No longer taking preworkout supps but I'm keeping the torrent post. Also hitting l-carnitine before the morning cardio. Going to stick to my regimented meals 6 days a week with Sunday being a little more liberal with the diet...Workouts will stay the same heavy as possible while adding in some dropsets and more supersets...should be fun

OklahomaMuscle
03-31-09, 10:54 pm
My wife has decided to join the gym so today we went in and got her all signed up. i'm pretty excited to be able to share my passion with my best friend and wife...After she got all taken care of I got the chance to hit back with the gym manager Justin, who is by all definitions a freak, strong strong strong and only 193lbs. I have been at this gym for about 3 months now and have always watched his lifts from a distance and now I got the cnace to train with him, at the end he asked me if I'd like to make it a habit, so looks like I might have a new training partner...
Workout was heavy and high volume...
Back:
BB rows-135x12, 225x10, 225x8, 275x8, 225x10
Lat pulldwon dropsets- 220x8-160x8-85x10-3 sets
Seated cable row dropsets- 235x8-130x8-70x8- 3 sets
Db pullovers/one arm cable row superset- 90x8/100x10, 80x10/100x10, 80x10/100x10
Closegrip chins-bw x 10-3 sets
High cable kneeling back pulldowns?** - 100x10, 100x10, 100x10
Standing Straight Arm bigh cable pulldowns- 110x10, 110x10, 110x10

** done at cable crossover station, the center of both cables with arms out to each side, walked forward kneeled down leaned back and pulled arms into back concentrating on pulling with lats and rhomboids? weird excersice but it killed the muscle...**

Rally killed it tonight, workout was done at a fast pace and the weights took everthing I had, Justin did 50 to 100 lbs more than me on every lift and he only weighs 193! He is just damn strong. pretty stoked to be pushed like I was hopefully we will get to hit arms and shoulders this week as well...I can't wait.
Thanks for lookin out...

OklahomaMuscle
04-02-09, 10:02 am
Humbled again last night, hit shoulders with Justin the gym manager and again it just fired me up for more...Shoulders:
Smith shoulder press-135x10, 225x8, 225x8, 225x8, 175x10
db overhead press- 70x8, 75x8, 80x7 PR
Shrug supersets (shrug bar/ smith machine)- 315x8/315x10, 315x8/315x10, 365x8/315x10, 225x10/225x12
One arm lat raise- 25x10, 30x10
run the rack side laterals- 25x8-35x8-40x6-30x8-25x6-20x5
Seated Machine shoulder press/cable front raises- 140x10/50x10, 160x10/50x8, stack(215?) x10/45x10

4 sets 20 incline crunches with twist at top

30 minutes early morning cardio

the intensity when working out with someone so much stronger than me has been awesome, I am moving heavier weight on every single exercise so far. Hopefully this will keep me from losing any mass while trying to get rid of this fat. Dropped about a inch off of my waist the last couple of weeks and about a half off of my arms and legs, definately has been fat or water s my strength is still increasing.
Thanks for lookin out...

OklahomaMuscle
04-05-09, 2:31 pm
Havent updated in a few so here's how the workouts have gone...
Friday 4/3/09
Hit chest solo as I'm gonna do arms and legs over the weekend with Justin meaning my usual chest day will need to be rescheduled. Short workout great pump, shoulders are still sore so not crazy volume or weight just got inand moved some weight.
Bb Incline press- 10 sets of 10 @ 135, all reps were very slow and controlled
DB incline fly- 40x10, 45x10, 40x10, 30x15

30 min cardio
Done
Saturday 4/4/09
Lots of volume for the arms, worked out with Justin again and the weight and reps were intense.
Arms:
CGBP- 135x10, 155x8, 185x8, 185x8, 185x8
BB Curls- 65x10, 95x8, 95x8, 115x8
Straight bar skullcrushers- 65x10, 95x8, 95x8, 95x10
1 arm preacher curls- 35x10, 40x10, 45x8, 40x8, 45x6 w/4 negatives
Vbar pushdown dropsets- 160x10-100x10-60x10, 200x8-120x8-70x10, 200x8-130x8-100x8
Standing Buddy curls- 65lbs upt to 10 and back down, 2 sets
1 arms pushdown super w/cable kickbacks- 50x8/30x8, 50x8/20x10, 50x8/20x10
ezbar 21's- 75x21, 75x21, 75x21
rope pushdown super w/laying ez bar cable curls- 80x10/140x10, 80x10/140x8, 80x10/100x8

Lots of volume on saturday, arms were fried and dead all day. Got legs later today been eating and slamming water to get ready for it...
Thanks for lookin out...

OklahomaMuscle
04-06-09, 12:08 pm
Legs and cardio yesterday. I have been hitting the pre-breakfast cardio for about a week now and the results are starting to show. Yesterday's leg day was all about the squats, kept my reps deep and slow, some partials at the end of the heavy sets to get used to heavier weight again. I changed up the weekend split to accommodate a new training partner but Sunday he wasn't able to make it so I will go back to training solo until he gets stuff figured out...I got big plans to keep up with

6am Cardio 30 minutes on elliptical

Legs:
Squats- 135x12, 135x12, 185x12, 185x12, 225x10, 225x10-4 partials, 275x6-4 partials, 275x6-drop- 225x5-drop- 135x9
SLDL- 135x10, 135x10, 185x8
leg Press(calfraise/Leg press superset- 205x40/205x25, 320x40/320x20, 380x37/380x21-205x18-100x14

Not a lengthy workout by any means but I'm really focusing on the squats for awhile, my legs respond well to them and with the slightly lower calories and cardio I'm not trying to kill them with volume. Tips and suggestions are welcome...
Thanks for lookin out...

OklahomaMuscle
04-08-09, 10:22 am
Hit back yesterday, worked out at an odd time due to a test I had to go take at school last night, got the workout in but it wasn't anything special.
Back:
Close grip pulldowns-120x12, 160x10, 190x8, 220x6-180x6-140x8
Seated pulley row- 120x10, 160x10, 200x8-140x8-100x14
Bb rows- 135x12, 135x10, 185x10, 225x8-135x8
Db rows- 70x10, 80x10, 80x8
DB Pullover-80x10, 80x10, 80x8
1 arm low cable row- 100x10, 120x10, 120x10
Straight arm pulldown- 120x10-100x10-60x7

The gym was a lot busier at the time I went so instead of waiting on machines or weights I just adapted and hit stuff lighter with higher reps or used different exercises. All the "big" guys were lifting while I was there so the place was full of "tough guys", oh well did what I had to do and got out and got to my test on time. tips or feedback welcome.
Thanks for lookin out...

Crash
04-08-09, 1:44 pm
...There is this guy at my gym...I call him Captian America...He is, without a doubt the biggest asshole in the gym...His greatest crime is that he percieves himself as the biggest guy amongst the "morning crew"...But what he doesn't realize, is that while he is busy thumping his chest and "training" his entourage (Sometimes 3 deep), there are the quiet guys like you and I, in the corner, under the radar, breaking it off...Inch by inch...Pound by pound...Plate by Plate...And one day he will look up and realize that he is not the man he thought he was...Because we will have passed him on by and moved on to bigger and better things...


...Moral...Never think you are less worthy than "the other guy"...Announce your Presence with Authority...and take your Place at the Table...


...Strength and Honor...

OklahomaMuscle
04-08-09, 2:13 pm
...There is this guy at my gym...I call him Captian America...He is, without a doubt the biggest asshole in the gym...His greatest crime is that he percieves himself as the biggest guy amongst the "morning crew"...But what he doesn't realize, is that while he is busy thumping his chest and "training" his entourage (Sometimes 3 deep), there are the quiet guys like you and I, in the corner, under the radar, breaking it off...Inch by inch...Pound by pound...Plate by Plate...And one day he will look up and realize that he is not the man he thought he was...Because we will have passed him on by and moved on to bigger and better things...


...Moral...Never think you are less worthy than "the other guy"...Announce your Presence with Authority...and take your Place at the Table...


...Strength and Honor...


Looks like we share the same philosophy about the gym "tough guys". I respect their abilities to move big weight and look big, heck I'd love to be as big as a couple of them, but I will never be "that guy." Just fuel for the furnace, I'ma get mine...even if I have to take it...

OklahomaMuscle
04-09-09, 9:57 am
Hit shoulders last night with Justin (Burt). Really sore this morning so we must have done something right.
Shoulders:
Smith Overhead press- 135x10, 225x8, 225x8, 225x8, 185x10
DB Press- 80x7, 75x8, 70x8, 60x10
Shrugs (shrug bar superset with db shrugs)-315x10/100x10, 315x10/100x10, 315x8/100x10, 315x8/100x10, 135x50
Db Front raises- 30x10, 35x10, 40x8
Reverse cable crossovers- 40x8, 30x8, 30x8
db side lateral raises- 25lbs-50partials/rest 10seconds/ 10 SLOW full reps (pump is beyond insane)

Intensity was up we moved through the workout pretty fast by the end I was exhausted and felt like I had just done cardio... Really cleaned up the diet this week and I'm starting to tighten up all over. Started taking Pump and I have to say it's AWESOME, feel like I could lift all day...Tips or feedback always welcome
Thanks for lookin out...

OklahomaMuscle
04-11-09, 12:25 am
Hit chest solo tonight, hit a couple PR's for DB press, was nice to get back in too the triple digits especially since I didn't have a spotter...the gym was empty...so I hit it simple but intense.
Chest:
DB Incline Press- 40x?, 60x12, 80x10, 80x8, 100x6 PR, 80x10-50x6, 80x8-40x9
DB Incline Fly- 45x8, 60x7
Pec Dec- 190x15, 235x10, 235x8, 260x5 negatives
Bodyweight Dips- 3 sets of negatives to failure...

The pump i had tonight was like nothing I've had before, SWOLE doen't even describe it...I've been told that Animal PUMP really kicks in after a couple of weeks and if it gets better than tonight I'm gonna need a lifetime supply of this stuff! Got legs tomorrow with my workout partner Burt...Until then
Thanks for lookin out...

OklahomaMuscle
04-11-09, 11:12 pm
Well after playin Basketball Thursday night the DOMS in my legs today is NICE, so worked arms today instead of wheels.

Arms done in supersets:

Pushdowns-60xwarm, 140x10, 160x8, 160x8
Standing DB curls- 20xwarm, 30x10, 40x8, 50x8-40x6-30x7-20x9

Weighted machine dips- 160x12, 180x10, 200x8
Standing bb curls-95x10, 95x10, 95x10

Seated Overhead Tricep cable extension- 100x10, 130x8, 140x3-ouch shoulder went goofy
Hammer curls up the rack-20x6, 25x6, 30x6, 35x6, 40xfail, back down to 20's-3 sets

Rope Pushdowns- 3 dropsets- 100x fail-80x fail- 60x fail- 40x fail
Cable ez bar 21's- 3 sets- 90x21, 80x21, 80x21

Workout was fast pace no real rest periods, got a crazy sweat going and an awesome pump and then got out to go do my grocery shopping for the next week or so... Weight is staying around 240 but the fat is starting to drop away which is encouraging as the 6am cardio sessions are really starting to suck...Feedback is always welcome
Thanks for lookin out...

C.Coronato
04-13-09, 9:18 am
6am cardio .. thats true hardwork right there. It takes alot of strength to pull yourself out of bed that early. Looking good brother. Keep it up and ill be checking in for sure. Thanks for the words again brother. It helps me more than you know..

OklahomaMuscle
04-14-09, 10:20 am
6am cardio .. thats true hardwork right there. It takes alot of strength to pull yourself out of bed that early. Looking good brother. Keep it up and ill be checking in for sure. Thanks for the words again brother. It helps me more than you know..

Thanks for stopping by TTL, the cardio does suck but it is allowing me to keep my evening sessions strong and still cut some fat. I'm glad the words helped out man, the least I could do for someone like yourself.

Monday is my off day due to school, got in 30 minutes of extra cardio afterwork. will update after the evening session tonight.

OklahomaMuscle
04-14-09, 11:42 pm
Hit back tonight, focused on the deads, with to max effort attempts at the end, then hit some higher reps on other exercises...

6am cardio-30 minutes elliptical

Back:
Bb rows-135x10, 135x10, 225x8, 225x8
Deads-135x10, 135x8, 225x8, 315x6, 315x3(had a buddy watch to make sure my form was on tonight), 405x1(came up easy), 405x1(watched for form again-all good so tried for more), 495xmiss(barely moved), 455xmiss(got to my knees then lost my grip-gym has a no chalk rule)
Low pulley rows- 130x12, 160x12, 230x8, 250x6
One arm db rows-70x12, 80x10, 95x8
DB pullovers-65x8, 75x8

Really hit the deads hard, tonight was the first time I pulled without straps, with no chalk and after getting a sweat going the weights just wanted to slide. Deads are all conventional stance and with a belt at 405, raw up to 315. Pretty happy with the lifts, I really think I had 455 just let it as the weight broke over my knees... all in all a good day since the calories have been lower and with doing the cardio in the morning. Cant complain as I'm losing fat and still getting stronger. Tips or feedback is always welcome
Thanks for lookin out...

OklahomaMuscle
04-16-09, 10:09 am
Arms last night with Burt, hit em pretty hard this week lots of reps and sets. Did cardio in the am starting to lean out so all the early cardio...well it's finally feeling worth it...

6am 30 minutes elliptical

pm Arms:
db curls- start at 55lbs go down the rack 10 reps each-3 sets
v-bar pushdowns- 80x12, 100x10, 110x8, 110x8
Scott curls- 75x10, 75x8, 95x8, 75x8
Bench dip9with plates in lap) dropsets-3platesx8-2platesx10-1platex9, 3px7-2px10-1px9, 3px7-2px12, 1px11
Straight bar 21's-65x21, 85x21, 65x21
Weighted machine dips/overhead rope extension superset- 220x15/100x10, 220x15/110x8, 220x15/12x8
Incline curls- 2 sets pyramids- 20lbs
skullcrusher/hammer curl run the racks-75x12/20lbs-45lbs-20lbs-3 sets

15 minutes cardio then out

Hit the tri's pretty hard, my bi's still a little tender due to back on tuesday but wanted to get arms in to hit legs this weekend. Starting to see some veins in the arms and shoulders so I am definitely leaning out while the scale doesn't seem to be moving...oh well the mirror seems to be changing. tips or feedback always welcome.
thanks for lookin out...

OklahomaMuscle
04-17-09, 10:02 am
shoulders pm last night, hit it up with Burt and a dude that I used to play baseball with...he hadn't seen me in about 4 years and was little "surprised" at the difference. I guess a fat guy at 185 looks different at a leaner 240..haha

6 Am cardio 30 minutes elliptical

Shoulders:
Smith machine press- 135x10, 135x12, 225x8, 185x10,
Reverse pec Deck- 160x15, 190x10, 205x8, 190x13
DB Press- 80x8, 80x8, 85x7 PR
Shrug Superset Shrug bar/dumbells- 315x10/110x12, 365x10/110x10, 405x8/100x12, 315x10/100x10, 225x32
Db Raise/press giant sets (front/side/rear/press) and front cable raise-25x8/8/8/8-30x10, 30x8/8/8/8-30x10, 30x8/8/8/8-20x12
Upright row- 95x10, 95x10, 95x10
Seated DB Side lateral burnout set-25x50partials/10 second rest/25x10 slow full reps

Was fast paced and pump was incredible, really seeing good growth in my shoulders and my strength is going up even with slightly lower calories and cardio...the guy from High school lasted about half the workout and then bailed to go work his "core"...was funny to me as he was a pretty highly recruited football player/baseball player out of high school and he just couldn't hang, no worries I think he's gonna come back so maybe he can keep up next time...Feedback always welcome
Thanks for lookin out...

OklahomaMuscle
04-18-09, 12:20 am
Hit chest this afternoon with Burt haven't really ironed out a solid split yet so chest happened to fall after shoulders which limited weight but really allowed us to exhaust the pecs...even with the sore shoulders I hit a couple pr's!!

Chest:
Flat bb bench-135x10, 135x12, 225x8, 225x6, 255x5 PR, 185x12, 185x7
DB Incline Press- 100x8, 100x6, 90x8
DB Press/fly super(alt one of each/back and forth)Incline bench-40x9, 50x10, 50x10
Pec Deck Fly-dropsets-Stack x10-185x10-105x10-3 sets
Low cable cross-50x8, 40x12
High Cable cross-60x10, 40x11

Really went heavy (for me) haven't moved that much weight on bb bench ever, and haven't done the 100lb for multiple sets since my pec tear. Felt good and strong today even though the schedule messed up some meal timing, oh well got it in later... weight is holding steady at 240 but the body fat is still going down...I'm loving it, getting stronger and larger while losing visible fat...Wish it would stay this way...gonna have to take advantage of every minute while it last. Legs tomorrow High Noon!!
Thanks for lookin out...

OklahomaMuscle
04-19-09, 10:39 pm
Legs...SUPERSETS to shock the body gotta love it. Whole workout only took about 40 minutes, not a lot of sets, low volume, but intensity was incredible, and fast fast fast.
Legs:
Leg extension warmup-105x?
Squats/ Leg Press/ Walking Lunge Superset- 135x15/4ppsx20/20 yards down and back, 135x15/4ppsx20/20 yards down and back, 135x15/4ppsx20/20yards down and back, 225x15/4ppsx20/20 yards down and back, 225x10/4ppsx20/20yards down and back,
135x15/4ppsx20/20yards down and back...
Calfs on leg press-4ppsx3 sets of 40
Leg extension dropset-stackx8-200x8-145x8-100x16-50x23

And that was it, my legs are fried, hams quads glutes calfs...they all hate me. Was easier on the knees and the lower back but with the fast pace it really kicked my heart rate up...Feedback always welcome.
Thanks for lookin out...

OklahomaMuscle
04-22-09, 12:13 am
back with Burt, little different workout tonight. My boy was a little tired and sore so we did alot of higher reps and dropsets. Been killing the cardio and eating high protein lower carbs and fat and i'm gaining weight!! I am definately not complaing but when people ask how much I've lost it blows their minds when I say I'm gaining...haha

6am Cardio 40 minutes elliptical

Back:
Widegrip pulldowns-dropsets-250x8-145x8-85x10, 4 sets
widegrip seated cable rows-220x8-135x8-85x10-4 sets
closegrip seated cable rows-205x12-145x10-70x15-2 sets (negatives on last 5)
One arm seated pulldowns-110x15-4 sets
One arm DB rows- 100x8, 100x8, 100x10
Deads-225x6, 315x4, 405x2, 405x2, 455x miss (hamstrings were fried from sunday but I had to try)
Old school t-bar rows- 2 plates x 12-4 sets

Unorthodox workout by my standards but my back is toast none the less. gonna keep up the early morning cardio and try and keep tightening up, really stating to see some good gains in my arms and shoulders either I'm losing the pudge or growin either way I'm not gonna fix what aint broke...feedback or tips always welcome...
Thanks for lookin out...

OklahomaMuscle
04-22-09, 11:08 am
I just took the time to look back through my Journey I started in February. I'm astonished at the changes and progress in just over 2 months. I have gone from about 225lbs to 245lbs, have lost visible body fat all while getting stronger in every lift! My diet has been 10 times better than before and the changes are amazing. Just leaves me hungrier for more... To everyone here who has helped out Thank You

OklahomaMuscle
04-22-09, 11:18 pm
chest with Burt tonight... heavy and lots of presses...

Chest:
Incline Bb Press-135x12, 135x12, 225x4, 225x6, 185x8, 205x8, 205x8, 185x10
BB Press-225x8, 185x8, 185x8, 155x8, 155x8, 155x8, 155x8, 155x10
Cable crossovers- 60x10, 60x10, 60x10, 80x8
Dips-bw x 8, bw x 8, bw x 8

press, press, press...went really quick tonight didn't take but about 45 minutes to do al of the sets. Very little rest between sets. Pump was awesome and really felt good to hit the weight I did on the inline bb presses as a few weeks ago this weight was my max weight and this week I did it all for reps...Tips or feedback is always welcome...
Thanks for lookin out...

OklahomaMuscle
04-24-09, 9:53 am
shoulders last night with Burt. Not as heavy as usual due to working chest the night before but a great pump and shoulders were definitely fatigued.

6am cardio 30 minutes elliptical

Shoulders:
Smith seated press-135x10, 135x10, 225x8, 225x8, 185x10
Rear db lat raise- 30x10, 35x10, 40x8, 45x8
Arnold Press- 40x15, 45x12, 50x10, 55x8
Shrugs (shrug bar/smith) superset- 3155x10/225x10, 315x10/225x10, 315x10/225x10, 315x10/225x10, 135x50
Lateral raise giant set (front/side/back/press)- 30x8/30x8/30x8/30x8, 35x8/35x8/35x8/35x8

20 minutes treadmill and out

Short and sweet last night, really feeling all of the presses from Wednesdays workout. Gonna eat freely most of the weekend and then dial in the diet to another level next week to drop some pounds. Gonna add CUTS to the stack and run that for a month or so and then hit the bulking again this summer...I have gained almost 25 lbs so I wanna see whats underneath...
Thanks for lookin out...

OklahomaMuscle
04-25-09, 11:44 pm
Supersets and sushi... Hit arms quickly in order to go hit up the local sushi bar last night. Pretty much killed it on both accounts.
Arms:
CGBP/pushdowns-135x10/80x10-4 sets
BB curls/ db curls- 95x10/40x12, 95x10/45x10-3 sets
Skull crushers/ weighted machine dips- 95x12/150x12- 4 sets
Ezbar cable 21's/one arm preacher curl- 80x21/30x8, 100x21/30x8, 90x21/20x8
Reverse grip straight bar pushdown/ cable kickbacks- 100x10/30x10-4 sets
Standing high cable curls/ preacher machine curls-50x12/ 70x10- 4 sets

That was it the workout took about 30 minutes we moved back and forth very quickly. Pump was HUGE and the effects are definately being felt today... took some measurements today and I have added almost 2 inches to each arm since January...something seems to be working.
Thanks for lookin out.

OklahomaMuscle
04-28-09, 11:34 am
Took most of the weekend off (from the gym at least) to work on my house. Got my kitchen all finished up so it's back to the day to day. Hit 40 minutes 6am cardio yesterday and started a can of CUTS.
No wk outs as Monday was my last night of Classes...2 more finals and it's all summertime baby...

Hit up the 6 am cardio for 40 minutes again today. I weighed in at 235 this morning lost some water weight and all ready feeling tighter all over. Got back tonight and gonna hit up some more cardio after I lift. Stay tuned...

C.Coronato
04-28-09, 4:19 pm
I just took the time to look back through my Journey I started in February. I'm astonished at the changes and progress in just over 2 months. I have gone from about 225lbs to 245lbs, have lost visible body fat all while getting stronger in every lift! My diet has been 10 times better than before and the changes are amazing. Just leaves me hungrier for more... To everyone here who has helped out Thank You

That right there is the hunger you dont find in everyone brother. We are a rare breed that seeks out something different. Good looks homie and keep pushing.

OklahomaMuscle
04-28-09, 11:57 pm
Hit back tonight with my boy Burt. Went hard for a solid hour, then hit up the cardio.

6 am cardio 40 minutes walk/jog outside

Back:

BB rows-135x12, 135x12, 225x10, 225x10, 275x8, 225x8
Pull ups-25-4 sets
Lat pulldowns behind back- SLOW- 115x15- 2 sets
Low cable row dropsets- 205x8-115x8-75x10, 250x8-135x8-85x12, 235x8-135x8-85x12, 235x8-135x8-85x12
1 arm db rows/straight arm high cable pulldowns- 80x10/115x10, 95x10/130x10, 95x10/130x10
Old school t-bar rows- 3plate x 10, 4 plate x 10, 3 plate x 12, 4 plate x 10
Power Cleans-5 sets of 5- 135lbs

20 minutes cardio

Did some different movements tonight, hit some exercises we don't do often. Tips or feedback always welcome.
Thanks for lookin out...

OklahomaMuscle
04-29-09, 12:04 am
That right there is the hunger you dont find in everyone brother. We are a rare breed that seeks out something different. Good looks homie and keep pushing.

Thanks Trees, I'm just trying to make progress and so far great things have been happening.

After a lot of thought and research, I have decided on along term plan to compete. I will contiue to lean out until this summer, I have put on some serious mass recently and I feel it best to refine what I have and get the baby fat I never lost off of my frame. Around June I plan on hitting the Bulking hard but smart, slow and steady until the following May or June and then I want to start a contest prep. There is a NPC show each September at the University of Central Oklahoma where I attend, I plan on entering the natural division hopefully coming in at a diced 220. I have along way to go but I am determined to make this happen...like I said I'm hungry...

OklahomaMuscle
04-30-09, 12:16 am
Legs tonight. Hit up wheels with my by Burt, hit new squat PR...

Wheels:
Leg extensions- 3 sets- 135x20
Squats- 135x15, 135x15, 225x8, 225x8, 275x6, 315x3 PR, 225x8, 135x10, 135x15
Leg Press- 7ppsx15, 9ppsx12, 5ppsx20, 3ppsx25
SLDL- 225x8, 225x8, 225x8
Alley Lunges- 2 sets-25yards

20 minutes Cardio on the treadmill

Really felt good on the squats, the 315 was solid, good deep reps all the way around. Big things to come...
Thanks for lookin out...

OklahomaMuscle
04-30-09, 11:39 pm
Chest day...hit a new PR today, definately liking the working out with a partner, especially a strong one...

6 am cardio, 30 minutes walk/jog outside

Chest PM:
BB Press- 135x15, 135x12, 225x8, 275x4 PR, 275x3, 225x7, 225x8
DB Incline Press/ smith incline press- 95x8/135x8, 95x8/135x8, 80x8/135x8, 80x6/135x7
db fly/cable fly-40x10/40x10-3 sets
pec deck fly-205x10, 135x12, 135x15

20 minutes cardio post workout on treadmill

Haven't been up to 275 in a long time, I got under 315 and got it down and about half way back up and it stuck, so I'm not counting that as a PR but it felt good to get under some real weight, especially since my diet has been REALLY clean and easy on the carbs for the last week. Down about 8lbs since last weekend lost alot of water weight really quickly. Gonna keep it clean and get the bodyfat back under control...Tips or feedback always welcome.
Thanks for lookin out...

C.Coronato
05-01-09, 11:09 am
I want to start a contest prep. There is a NPC show each September at the University of Central Oklahoma where I attend, I plan on entering the natural division hopefully coming in at a diced 220. I have along way to go but I am determined to make this happen...like I said I'm hungry...

Now THAT. That right there. That's good. That drives me brother. Hell yea. OH boy im excited now.

C.Coronato
05-01-09, 11:12 am
One thing i found that really brought up my bench was, not doing flat for a while. I stuck with alot of incline movements, and if i did flat, it would be one of the last things i did, and i never went heavy. I would finish with a super drop. Say stack up with 6 or 7 10lb plates on each side. Bang out 10, drop a ten of each side, bang out 10, drop 10, and keep going until it just the bar. If you keep it slow and controlled you wont be able to move the empty bar too much. Thats how you know its good.

OklahomaMuscle
05-01-09, 11:52 am
One thing i found that really brought up my bench was, not doing flat for a while. I stuck with alot of incline movements, and if i did flat, it would be one of the last things i did, and i never went heavy. I would finish with a super drop. Say stack up with 6 or 7 10lb plates on each side. Bang out 10, drop a ten of each side, bang out 10, drop 10, and keep going until it just the bar. If you keep it slow and controlled you wont be able to move the empty bar too much. Thats how you know its good.

I think this has helped me a lot also, I never went heavy or really did flat bench before, Lot's of incline db's, but the last few weeks we have been hitting flat, lots of drops, and crazy sets 10x10 etc...I am gonna throw the dropset you suggested in next week, sounds like a great finishing exercise...

As for the contest in the future, I thought that might get you amped, personally I'm stoked...gets me psyched just thinking about it...lots of work to be done between now and then though...BIG Things!

C.Coronato
05-01-09, 12:15 pm
Nothing you cant handle homie. I know ill be here with any questions/concerns you have homie. As will everyone else for sure. Stoked brother, my suggestion is, get that date set in mind. mark it on the calender, then count back i would say for a first show 16 weeks, and put that somewhere you look at daily. Thats the day you start your diet. From now until that 16 week mark, bulk and train hard. You will be surprised how close it comes.

OklahomaMuscle
05-01-09, 2:00 pm
Nothing you cant handle homie. I know ill be here with any questions/concerns you have homie. As will everyone else for sure. Stoked brother, my suggestion is, get that date set in mind. mark it on the calender, then count back i would say for a first show 16 weeks, and put that somewhere you look at daily. Thats the day you start your diet. From now until that 16 week mark, bulk and train hard. You will be surprised how close it comes.

thanks Trees. this years show is September 13th. If the show is on the same weekend next year (when I plan to compete) it will be on the 11th. That would put my 16 weeks out on May 22. so for now that's the date we start the prep. the show promoter just got busted for AAS so the date next year is up in the air...but if it falls through, there is an other show in October at OU every year. I have exactly 12 months until its time to start thinking cut and prep, so time to get it rolling...Thanks Trees, glad I got someone in my corner already...
BIG THINGS !!

Aggression
05-01-09, 4:44 pm
Diet looks solid homie. Maybe drop one shake and replace it with a whole food meal. I used to have 2-3 shakes per day, then I was told to cut them out. Since then, its done wonders for me.

Lookin' strong in here man. Keep it going ..

OklahomaMuscle
05-01-09, 4:47 pm
Diet looks solid homie. Maybe drop one shake and replace it with a whole food meal. I used to have 2-3 shakes per day, then I was told to cut them out. Since then, its done wonders for me.

Lookin' strong in here man. Keep it going ..

Thanks man, TTL just told me the same thing, did you guys plan that or something...haha Definitely gonna be making some changes to the diet soon, I will post it up when I get it set. Gotta a lot of growth to do before I hit that stage in 2010, I don't wanna be the worlds tallest middle weight...

Aggression
05-01-09, 7:46 pm
Thanks man, TTL just told me the same thing, did you guys plan that or something...haha Definitely gonna be making some changes to the diet soon, I will post it up when I get it set. Gotta a lot of growth to do before I hit that stage in 2010, I don't wanna be the worlds tallest middle weight...

Ha, I guess we both have similar views on effective mass building. The rest of the diet looks solid though. Keep truckin' man. You have more than a year to pack on slabs of muscle. Make this year count. Building mass is the tough part. Keep shoveling the food down and training hard.

OklahomaMuscle
05-02-09, 8:17 pm
Ha, I guess we both have similar views on effective mass building. The rest of the diet looks solid though. Keep truckin' man. You have more than a year to pack on slabs of muscle. Make this year count. Building mass is the tough part. Keep shoveling the food down and training hard.

Thanks Man, gonna be a fun ride...hang on BIG THINGS poppin off down here...


Hit Shoulders and calves today, really feel it now, diet has been on point still working out some carb choices I will post it up after I make a final decision on what will be the norm.

Shoulders:

Machine Press-100x?, 130x?, Stack x 12
DB Press- 70x10, 80x8, 80x8, 70x8-50x6
Smith Overhead Press- 135x12, 135x12, 135x12, 135x12
Shrugs superset (shrug bar/db's)=315x10/100x10, 315x10/100x10, 315x10/100x10, 315x10-225x10-135x25
Cable side laterals- 30x8, 25x10, 25x10, 25x10
Bent over rear db laterals- 30x15, 35x10, 35x10, 35x10
high cable Rear laterals-40x10-4 sets
DB giant sets(front raise/side/rear/press)- 30x8/30x8/30x8/30x8, 25x10/25x10/25x10/25x10
Calves:
Leg Press calf raises/bw one leg raise-400x15/25, 400x15/25, 100x50

Home for chicken and rice, been shoveling in the calories today, got lot's of improvements to make before next May when I begin my contest diet. Tips or feedback always welcome.
Thanks for lookin out...

OklahomaMuscle
05-03-09, 7:36 pm
Hit up the gun show today, gotta bring up my triceps this year so lots of focus and attention being paid...

Arms:
Rope Pushdowns-40x15- 3sets till warm
Bench dips-bw+45x15, bw+45x15, bw+45x20-bw x 17
Overhead Rope extensions- 100x12, 150x12, 175x8
SkullCrushers- 95x15, 95x15, 95x12
Seated dip machine- 145x15, 185x15, 200x12
BB Curl-95x10, 95x10, 115x10, 95x11
standing DB Curl-30x12, 40x12, 50x8-40x7-30x9-20x6
Rope cable curl-40x15, 50x15, 60x15
Concentration curl- 3 sets-25x8

Great Pump today, got in and got out in about 45 minutes, fast pace keep the heart rate up and did work. Home now getting my grow on.
Thanks for lookin out...

OklahomaMuscle
05-04-09, 11:18 am
Ok so with the Bulking in Progress I have ironed out a new diet with some help from a few other Animals, thanks guys. Here's how it's lookin:

7:30am-8 eggwhites, 4 whole eggs, 1 cup oats, 1tbs Natty PB
9:30am-8oz chicken/venison, 1 cup rice, 1cup greens
11:30am-8oz chicken/venison, 1 cup rice, 1cup greens
1:30pm-8oz chicken/venison, 1 cup rice, 1cup greens
3:30pm-Real Gains/Gain Max shake
5:30pm-Pb Jelly w/BCAA Stack (preworkout)
6:30pm- Animal Pump pre, BCAA Stack w/sports drink mix intraworkout
8:30pm-Post workout shake (Torrent or 50g whey and 80g carbs)
9:30pm-8oz chicken/venison, 1 cup rice, 1cup greens
11:00pm Whey shake pre-bed if needed

Carbs will alternate between Sweets and brown rice, greens will be broccoli/asparagus/spinach etc...

I think this should allow me to grow, as well as continue to tighten up in the stomach and lower back areas.
I am reworking my split currently as this semester is over and will allow me to lit on Mondays again, I will post that up as soon as I get it lined out. Thanks for all the help, IT's GROW TIME BABY.

Aggression
05-04-09, 11:20 am
7:30am-8 eggwhites, 4 whole eggs, 1 cup oats, 1tbs Natty PB
9:30am-8oz chicken/venison, 1 cup rice, 1cup greens
11:30am-8oz chicken/venison, 1 cup rice, 1cup greens
1:30pm-8oz chicken/venison, 1 cup rice, 1cup greens
3:30pm-Real Gains/Gain Max shake
5:30pm-Pb Jelly w/BCAA Stack (preworkout)
6:30pm- Animal Pump pre, BCAA Stack w/sports drink mix intraworkout
8:30pm-Post workout shake (Torrent or 50g whey and 80g carbs)
9:30pm-8oz chicken/venison, 1 cup rice, 1cup greens
11:00pm Whey shake pre-bed if needed

That's a SOLID bulking diet right there, OKM. Get to growin'!

OklahomaMuscle
05-04-09, 11:53 am
That's a SOLID bulking diet right there, OKM. Get to growin'!

Thanks man, 4000 calories from whole food alone...I am taking this very seriously. Too many people have written me off around here so Ima get mine and give a little lesson on dedication in the progress.

OklahomaMuscle
05-05-09, 12:10 pm
Took my last Final of the semester last night. Now it's all business... I have been told that trying to train and diet for my first bodybuilding show while working full-time, finishing my degree, and maintaining a happy marriage is foolish. I'm not sure if foolish is the right word, but it definitely isn't easy. I have an incredible wife who supports me and "believes" in me and that in itself makes me even more determined to not only arrive at the show, but I'm bringing home the hardware! I am my maker, and all I see ahead of me is time and opportunity, so GAME ON.
Tonight will be back and calves, and a little cardio post to try and gain some leg definition while bulking. Stay tuned

OklahomaMuscle
05-06-09, 12:15 am
Back and calves tonight, No cardio was pretty spent after the deads, got out and got to growing.

Back:
Widegrip Pullups- bw x 6-4 sets
BB Rows- 135x12, 185x10, 225x8, 275x8-225x6-185x8-135x8(dropset)
Low cable rows (closegrip)-190x10, 205x8, 205x10, 220x8
Low cable rows (widegrip)- 145x10, 145x12, 130x15, 130x15 (slow reps really focused on the lockout or peak)
Lat Puilldowns (widegrip palms to front to front)- 130x15, 145x15, 160x15
Lat Pulldowns (widegrip palms facing each other to back)- 115x12, 115x12, 130x10
DB Pullovers-70x8 -4 sets
Deads- 135x8, 225x6, 315x6, 405x3, 135x15

Leg Press calf raises- 3 sets-400x20

That was it, lots of slow focused reps on the pulldowns and rows, really focusing on widening the lats and holding the peak contraction. got a HUGE pump and then got out. Feedback always welcome.
Thanks for lookin out...

Aggression
05-06-09, 8:23 am
Looks solid bro. I'm a fan of high volume as well. niCe work.

OklahomaMuscle
05-06-09, 11:34 am
Looks solid bro. I'm a fan of high volume as well. niCe work.

Thanks man just doing what I gotta do to grow, I love high volume, I go heavy as possible with the early exercises and then just kill the pump till there's nothing left...

OklahomaMuscle
05-06-09, 11:26 pm
Hit the chest tonight with my boy Burt, short and sweet but my chest is SHOT. Got home to get my grow on...

Chest:
BB Incline press- 135x12, 135x12, 225x6, 185x8, 205x8, 205x8
BB benchpress- 225x6, 225x6, 225x6, 185x10, dropset-195x8-145x8-95x12-45x17
Low cable crossover- 60x8-40x8-20x15-3 sets
High cable crossover- 80x12, 60x15, 40x20

30 minutes cardio and that was it

REally felt a huge pump in my chest tonight, was a little off as far as weight but felt like I got enough damage done to stimulate some growth. Gonna start another split next week, stay tuned BIG THINGS IN THE WORKS...
Thanks for lookin out...

Aggression
05-07-09, 8:43 am
Real strong in here. Looking forward to seeing what's in store next week ...

OklahomaMuscle
05-07-09, 12:18 pm
Real strong in here. Looking forward to seeing what's in store next week ...

Thanks, I wouldn't call it strong, but I'm doin work none the less. Next week is gonna be all about SWOLE, no gimmicks, just heavy weights and big dinner plates...

OklahomaMuscle
05-08-09, 1:09 am
Hit shoulders tonight with Burt, got it done and got home.

Shoulders:
Smith Press-135x15, 135x15, 225x8, 225x8, 185x10
DB Press- 80x8, 85x8, 90x6, 70x10
Shrugs (shrug bar/db)- 315x15/120x10, 315x12/120x10, 365x10/120x10, 405x8/120x10, 315x12/120x10, 315x20/120x10-70x40
BB shrugs-225x12-3 sets alternating front to back
Rear db laterals- 30x10, 35x10, 35x10
Rear cable laterals- 30x8-4 sets
reverse peck dec- 120x12-3 sets
Cable side laterals- 30x10, 20x10
DB (giant sets)-30x8(front/side/rear/press)25x8(same)

Lot's of volume, workout only took an hour, pace was up and the intensity was awesome. 90's on db press felt great gonna definately try and get to the 100's before long. Strength is definately going up, Loving whats happening with the diet changes and basicaly the force feeding... Feedback is always welcome...
Thanks for lookin out...

Aggression
05-08-09, 8:35 am
Awesome to hear bro. It's amazing what food can do. Stuff a little more solid food down your throat and your gains just explode. niCe work. Keep it up.

OklahomaMuscle
05-08-09, 11:20 am
Awesome to hear bro. It's amazing what food can do. Stuff a little more solid food down your throat and your gains just explode. niCe work. Keep it up.

Thanks A, yep...food is the secret (or so it seems) everyone wants gains but it seems most won't put in the kitchen time...

Aggression
05-08-09, 11:28 am
Thanks A, yep...food is the secret (or so it seems) everyone wants gains but it seems most won't put in the kitchen time...

Absolutely. I only wish I learned that sooner rather than later. I was stagnant for years until I met up with my current workout partner. He 'showed me the light', so to speak. I hopped on his suggested diet in December and haven't looked back, packing on 40lbs+. You'll be right behind me man, just stay the course.

OklahomaMuscle
05-08-09, 1:00 pm
Absolutely. I only wish I learned that sooner rather than later. I was stagnant for years until I met up with my current workout partner. He 'showed me the light', so to speak. I hopped on his suggested diet in December and haven't looked back, packing on 40lbs+. You'll be right behind me man, just stay the course.

I think all of us have stuff we wished we'd have learned sooner rather than later, and the importance of nutrition is a huge one for me. I'm just gonna keep eating and growing staying on my grind and making progress. The results are starting to show to those around me which is a big boost, I still can't convince people that Nutrition is the key. I've gotten accused of "juicing" 3 times this last week, and I loved each and every time...haha

Aggression
05-08-09, 1:08 pm
I think all of us have stuff we wished we'd have learned sooner rather than later, and the importance of nutrition is a huge one for me. I'm just gonna keep eating and growing staying on my grind and making progress. The results are starting to show to those around me which is a big boost, I still can't convince people that Nutrition is the key. I've gotten accused of "juicing" 3 times this last week, and I loved each and every time...haha

Nobody wants to believe that hard work is the key. They all want that 'magic supplement'. Everytime I get into that conversation, I tell them ''When you find that magic pill, be sure to let me know first''.

Getting accused of that is both good and bad. I've gotten the same comment countless times. Depending on who says it/how they say it, I react differently. If its friends commenting, thinking I got huge, then fine. If its from some random person walking by, who says it for the sake of drawing attention, that's when I get bent.

OklahomaMuscle
05-11-09, 10:19 am
Nobody wants to believe that hard work is the key. They all want that 'magic supplement'. Everytime I get into that conversation, I tell them ''When you find that magic pill, be sure to let me know first''.

Getting accused of that is both good and bad. I've gotten the same comment countless times. Depending on who says it/how they say it, I react differently. If its friends commenting, thinking I got huge, then fine. If its from some random person walking by, who says it for the sake of drawing attention, that's when I get bent.

It used to bug me, but currently I find myself believing that jealousy is just a form of flattery, so I don't let it get to me much.

Weekend updates...

Friday was Arms supersets:

Standing Barbell curls- 4 sets- up to 125
Vbar pushdowns- 4 sets- up to stack (200)

Dumbell alt curls- 4 sets- up to 50
Overhead cable tri extensions- 4 sets- up to 140

One arm db preacher curls- 4 sets- 35lbs
One arm rope pushdowns- 4 sets- 50lbs

Rope cable curls- 4 sets- up to 120
Dips- 4 sets- bw

Aimed for 15 reps on each exercise, got what I could and got out to go eat. have been going a little easier on the arms not blasting them with as much crazy volume and the simple workouts seem to be working, the arms have grown about a half inch in 2 weeks!

Saturday Legs:

Leg extensions- 2 sets-10,10,2,20- borrowed these from Big Al and Mcfly...they suck, but they work
Squats- 135x15, 135x15, 135x15, 225x10, 225x10, 135x20
Leg Press- 4pps x20, 5pps x18, 6pps x15, 7pps x15, 7ppsx12, 9pps x12
Leg curls- 4 sets- 150x20

Went with really slow and controlled reps on all of the sets today, concentrated on the squeeze and peak contraction for everything. Got a great pump, and I'm really feeling it...good weekend of eating and growing ready for the assault this week...
Thanks for lookin out...

Aggression
05-11-09, 3:23 pm
Good work in here OKM, keep it movin'.

OklahomaMuscle
05-11-09, 3:24 pm
So after much deliberation, over thinking, re-thinking, and pretty much just driving the thoughts into the ground. I have come up with my summer split. gonna break down something like this...

Mon- Back w/ calves
Tues- Chest w/abs
Wed- OFF
Thur- Legs
Fri- Arms w/ calves
Sat- Shoulders w/ abs
Sun- OFF

Going to give this split a run for the summer, will need to change it up again in August when I start evening classes again. Shoulders have been growing very well, going to do them last in the week as I don't want them to take over and out grow other body parts. Back is the top priority as well as legs. Got lot's of work to do and I'm excited to get going with this split. Tips or feedback always welcome
Thanks for lookin out...

C.Coronato
05-11-09, 3:26 pm
Looking damn good homie. Thats a nice solid bulk you got going on and the split looks solid too. Big things man, BIG THINGS.

OklahomaMuscle
05-11-09, 3:36 pm
Good work in here OKM, keep it movin'.

Thanks A, just trying to keep up man


Looking damn good homie. Thats a nice solid bulk you got going on and the split looks solid too. Big things man, BIG THINGS.

Thanks TTL, thanks for the tips for the bulk, things have been going great since I upped the whole foods and cut back the shakes. Crazy thing is over 4500 calories and I'm still leaning out... my wife made comments about it all weekend. Bigger, stronger, and leaner, I think the magic equation is food, food, food!

OklahomaMuscle
05-12-09, 12:07 am
Back and Calves today. My lil brother was in town so he hit up some back with me and Burt.

Back:
BB rows- 135x12, 135x12, 225x10, 225x10, 275x8, 275x8, 185x12
Low pulley rows (close grip)- 165x12, 205x12, 250x12, stack x 8-165x8-115x8-40x13-dropset
Low pulley rows (wide grip)- 205x10, 250x8, 250 x 8- 140x8- 65x15-dropset
Lat pulldown (behind head)- 205x8, 180x10, 180x10
Lat Pulldown (reverse grip)- 180x10, 165x10, 140x12
DB Pullovers- 80x8- 3 sets
Deadlifts- 135x8, 225x6, 315x4, 405x1, 455x nope, 455x nope, 425x1, 225x10

Leg press calf raise- 205x30, 205x30, 265x30

That was it, got a huge pump in the back really felt good on all of the rows. Concentrated on holding the contraction at the top of each movement. Good workout all the way around. 455 has had my number for the last 3 weeks, dropped to 425 and nailed it, hopefully with the diet on point I will hit 455 and beyond soon. BW was 247 today at the gym, gonna check it in the morning and make note of it...
Thanks for lookin out...

Aggression
05-12-09, 9:10 am
Give it a few weeks for your body to adjust to the new diet and you'll crush that 455. Can't wait to see that in this thread.

OklahomaMuscle
05-12-09, 9:55 am
Give it a few weeks for your body to adjust to the new diet and you'll crush that 455. Can't wait to see that in this thread.

Thanks A, I think I could probably get it if I did the deads at the beginning or middle of the workout, but I hate going into them if I'm not warm, and it just feels great if I do them last and leave everything in the gym on that last set. Rotating some Top Round Sirloin into the diet mix this week so we will see how that affects the workouts.

C.Coronato
05-12-09, 10:02 am
Nice bro, 425 is no joke either. Keep pushing man.

OklahomaMuscle
05-12-09, 10:19 am
Nice bro, 425 is no joke either. Keep pushing man.

Thanks TTL, I 'm never satisfied though, even when I pull 455 I'm gonna be staring down that 495. Constantly making moves is what its all about.


Update on progress, BW was 241 this morning. That's still slowly moving up, not adding pounds recklessly just changing the composition and adding good mass slowly. Gonna stay on my grind and keep slowly adding the mass, got big things in the future.

OklahomaMuscle
05-13-09, 12:32 am
chest/abs day with Burt and my Lil Bro

Chest:
warm up on machine press- 2 sets 120
BB flat bench- 135x12, 135x10, 225x8, 225x8, 275x6, 275x4, 225x6, 185x10, dropset 4(25's) each side-to failure drop a 25 then to failure and so on...
DB Incline/smith incline superset- 95x4/135x8, 80x8/135x8, 70x8/135x10, 70x8/135x6
Incline db fly/ pec deck- 45x8/stack x8, 40x8/stack x10, 40x10/stack x 8-drop-140x10

Abs:
Rope crunches- 120x15, 145x15, 160x15
15 minutes cardio on treadmill

That was it, lot's of presses and crazy pump. My chest was pretty much fried after the bench press, the rest was just to maximize the pump. Triceps were sore from pullovers yesterday I guess, definately limited the weight on the presses. Still making progress as the reps are getting easier at 275. Hope to crush the 315 soon, just glad to be hitting respectable weight again after the pec tear...
Thanks for lookin out...

Aggression
05-13-09, 10:35 am
That was it, lot's of presses and crazy pump. My chest was pretty much fried after the bench press, the rest was just to maximize the pump.

That's what I like to see. Too many people focus on the weights, not necessarily the reps/pump. Go heavy on the major presses, but after that, its all about forcing some good 'ol blood into the muscles with 'relatively' heavy weight. Keep it up. You've got some good knowledge here, it'll pay off in the end.

OklahomaMuscle
05-13-09, 11:18 am
That's what I like to see. Too many people focus on the weights, not necessarily the reps/pump. Go heavy on the major presses, but after that, its all about forcing some good 'ol blood into the muscles with 'relatively' heavy weight. Keep it up. You've got some good knowledge here, it'll pay off in the end.

Thanks a lot A, I love to go after the heavy stuff just as much as the next guy. But at the end of the day I am after muscle growth and development. So I do go heavy but I focus on my form. If the target muscle ain't doing the work it's time to go lighter. It's give and take, but I'm here to take trophies, so that's the priority.

C.Coronato
05-13-09, 12:51 pm
Hell ya man. Make a goal and crush it, and make another goal, and crush it. Looking damn good.

OklahomaMuscle
05-13-09, 2:01 pm
Hell ya man. Make a goal and crush it, and make another goal, and crush it. Looking damn good.

I appreciate that Trees, that's exactly what I'm gonna do. I have the big goal of my contest, but I'm setting these smaller goals and just killing em on the way to the stage baby...

C.Coronato
05-13-09, 2:10 pm
Yes sir. I need to set an offseason goal. Im not sure if i want to keep it real clean and have few cheat meals, or just go all out bulk for three months. I have a good supplement stack waiting for me, im just not sure which route i want to go yet as this offseason is so short.

OklahomaMuscle
05-13-09, 2:19 pm
Yes sir. I need to set an offseason goal. Im not sure if i want to keep it real clean and have few cheat meals, or just go all out bulk for three months. I have a good supplement stack waiting for me, im just not sure which route i want to go yet as this offseason is so short.

That's a tough one man, you wanna add mass but only have a few months so a slow clean bulk may take to long, but you don't want to "blow" up and have to take along time to diet down...that's a tough decision. You've always been pretty lean though, so I don't think you'd gain too much dirty weight. Definitely interested in how the decision turns out...

OklahomaMuscle
05-13-09, 5:05 pm
No weights for me today. Gonna go in with the wife and get her set up on a new lifting routine. Pretty excited to be able to share what I love with her...

Firedrake
05-13-09, 5:56 pm
No weights for me today. Gonna go in with the wife and get her set up on a new lifting routine. Pretty excited to be able to share what I love with her...

You're a lucky man in that regard -- I never -could- get my ex interested in the gym.

OklahomaMuscle
05-13-09, 6:03 pm
You're a lucky man in that regard -- I never -could- get my ex interested in the gym.

Thanks Firedrake, I am VERY Lucky, not only is she interested in going with me, she also supports me in my training for a show. Lucky is an understatement, Thanks for stopping in man.

OklahomaMuscle
05-14-09, 12:09 pm
As I sit in my colorless cube here at work, I have the greatest feeling slowly building in my body. My stomach is getting tight, my hands almost shaky, why??? Because it's LEG day ladies and gents, and I'm ready to break stuff...Yeahhh budddayy!!

Aggression
05-14-09, 12:14 pm
As I sit in my colorless cube here at work, I have the greatest feeling slowly building in my body. My stomach is getting tight, my hands almost shaky, why??? Because it's LEG day ladies and gents, and I'm ready to break stuff...Yeahhh budddayy!!

I hear ya buddy. Sitting behind a desk all day, I typically zone out at times. I'm like a drone from 8-4, but once I enter those doors into my gym, I come alive. And I love it.

OklahomaMuscle
05-15-09, 12:39 am
I hear ya buddy. Sitting behind a desk all day, I typically zone out at times. I'm like a drone from 8-4, but once I enter those doors into my gym, I come alive. And I love it.

Yep 8-5 I'm just a body in my chair, eating and planning for the evening assault on my body.

Legs tonight, yeah buddy...Hit em up with Burt and my Lil Bro (pokesbcup12) we went light and fast, kinda a deload week from all of the heavy squats, but the sorenes has already set in. The giant sets were INSANE...

Wheels-
Single leg ext. -3 sets-85 till warm

Giant sets(squat, leg press, smith squat)-15 reps at each station- 5 trips through
Squats-135lbs x 15
Leg Pres- 6pps x 15
Smith Squats(pins at parallel, feet walked forward)-135lbs x 15

Leg Press dropset-8pps x failure-7pps x failure- 6pps x failure-5pps x failure-4pps x failure
Walking Lunges- 15yards- w/40lb db down and 25lb db coming back-2 sets
Leg extensions-10-10-2-20 (dirty DE style) 105-145-220-105
Leg Curls- 120x20, 140x20

Stretching and out

That was a fast pace insane intense session, lot of superets, dropsets, giant sets, crazy pump. Feet placement on the squats was wide to help bring out the teardop, feetplacement pn all of the leg press was varied to work it all evenly. After the second set of leg curls my right hammy knotted up something awful so we ended there and went to try and stretch out, had trouble driving home, but all is better now, 1000 calories later...
Thanks for lookin out...

Firedrake
05-15-09, 12:51 am
Wow . . . and I thought my setup was crazy! That's a killer session -- I'd love to have someone like you around to train with.

OklahomaMuscle
05-15-09, 10:59 am
Wow . . . and I thought my setup was crazy! That's a killer session -- I'd love to have someone like you around to train with.

Thanks for putting the idea in my head...It was definitely a ball buster... Not something we do often, but a definite growth inducer, and I may need a new training partner, not sure they are gonna talk to me after last night...both of them said it's the last time they are going along with any of my "ideas" during workouts...haha

OklahomaMuscle
05-17-09, 12:49 am
Weekend updates:
Friday- ARMS
Tri's
CGBP- 135x12, 135x12, 185x8, 185x8, 205x8
V-bar pushdowns- 120x8, 140x8, 160x8, 180x8
dips- bw x failure- 4 sets
One arm rope Pushdowns- 40x8-4 sets
Bi's
Standing BB curls- 95x10, 95x10, 105x10, 105x8**
Alt dumbell curls- up the rack 20-55x8-3 sets
Rope cable curls-100x8, 120x8, 140x8, 140x7
One arm Preacher- 30x8, 35x8

** tendon in my left forearm is really giving me problems. Hurts when I open my hand to release the bar. Doesn't hurt during exercises, only when I let go of the bar?? gonna ice and rest it, stick to db's for a week or 2 on the curls...

Saturday Shoulders/Calves
Standing Military press- barx?, 95x12, 135x10, 135x10, 155x10, 155x8
Bent over rear lat raise- 30x8, 40x8, 50x8, 60x8
Seated DB press-80x8, 85x8, 80x8, 70x12
Shrugs(shrug bar)- 315x10, 315x10, 225x20, 225x20, 135x64
DB Side laterals- 30x8, 35x8, 40x7
DB Giant sets(front, side, rear, press)-30lbsx all

Calves
Calf raises on leg press- 185x35, 205x30, 300x20, 350x15

The pump was huge today, really liked the standing military press, they just feel cool standing there throwing the big weights above your head...haha Off day tomorrow, gonna eat and work around the house...
Thanks for lookin out...

OklahomaMuscle
05-19-09, 10:07 am
Hit up back last night with my boy Burt, Finally got my 455 Deadlift. Went up Way easier than I thought it would, eating and eating and eating is definitely paying off...

Back:
Yates Rows-135x12, 135x12, 185x10, 225x10, 275x8, 275x8, 225x10-drop-135x13
Low cable rows(close grip)-235x12, 295x3-drop-195x10-drop-115x13, 155x16(slow holding contraction)
Close grip Pulldowns- 205x10, 235x10, 130x16(slow)
DB rows/one arm cable rows-100x10/120x10, 100x8/130x10
Deadlifts- 225x6, 315x6, 405x2, 455x1PR, 315x8

Abs:
rope cable crunch-130x15, 155x15, 170x12

Felt really good to finally pull the 455, just felt strong during the whole workout. Can't explain it just felt strong? got Chest on the menu tonight, feedback always welcome.
Thanks for lookin out...

C.Coronato
05-19-09, 12:09 pm
Nice on that 455. Hows that tendon ? Ok have that pull?

OklahomaMuscle
05-19-09, 12:26 pm
Nice on that 455. Hows that tendon ? Ok have that pull?

Thanks TTL, the tendon really only flare's up when I do barbell curls, and exercises with my palms up. It bothered me some on the Yates rows but with the Deads it felt fine?? It's really odd, I did some chins to warm up last night and that really hurt it, but then it eased up a bit...Just gonna keep working and train smart with the tendon...

C.Coronato
05-19-09, 1:15 pm
Ya mna keep an eye on it and im sure youll be good to go. Keep it up mang.

J D R
05-19-09, 1:29 pm
you got some good numbers here and good workouts, real intense
making progess thats what its all about
keep it up man

OklahomaMuscle
05-19-09, 1:33 pm
Ya mna keep an eye on it and im sure youll be good to go. Keep it up mang.

Thats the plan, I asked my doctor about it yesterday and she said all she could tell me would be to stop lifting for a while, but she knew that wouldn't happen so ice and work around it were her suggestions...


you got some good numbers here and good workouts, real intense
making progess thats what its all about
keep it up man

I appreciate it, I am only getting started. I wasted a lot of time before so it's all serious business now. thanks for stoppin by...

OklahomaMuscle
05-20-09, 10:18 am
Chest and calves last night. Really really been concentrating on form, and the weights are starting to finally go up.
Chest:
BB bench-135x12, 135x12, 185x10, 225x8, 275x7, 245x8, 225x8
DB Incline press- 80x12, 100x7, 90x8, 90x8
Pec Deck (dropsets)-stack(295)x10-190x10-100x10-3 sets
DB Incline fly-30x15, 35x15

Calves:
Smith mach. calf raises-225x30-3 sets

20 minutes cardio

Hit the chest really hard with the presses, noticing good strength and size increases since hitting it slow and controlled. All reps are done slow and with no momentum at top or bottem. Great pump, hitting up the cardio a couple times a week to keep the waist in check and to keep the legs leaning out...Thanks for lookin out...

Aggression
05-20-09, 10:57 am
the weights are starting to finally go up.

diet, diet, diet, brother. Eat big, and you WILL get big. Glad to see things are starting to take off in this thread. The last few workouts looked great. Keep truckin'.

OklahomaMuscle
05-20-09, 1:55 pm
diet, diet, diet, brother. Eat big, and you WILL get big. Glad to see things are starting to take off in this thread. The last few workouts looked great. Keep truckin'.

Yes sir, it's all about the eats...the workouts have been going great lately, just gotta figure out away to move in and out quicker. I have been in the gym for almost 2 hours at a time the last few nights. I just don't want to quit once I get going!! Rest today and LEGS tomorrow...I'm already getting worked up for it...

OklahomaMuscle
05-22-09, 9:49 am
Legs last night with Burt. Went heavy on the leg press to change it up a bit... Lower back got really tight on the squats so cut the workout a little short.

legs:
single leg extension-40x15, 55x15, 70x12
leg press-360x15, 540x15, 720x15, 1035x12, 1035+215lbperson x 8, 720x15
Squats- 135x15, 225x10-4 sets
Walking lunges(15yards)45lbs db-2 sets down and back
leg extension/leg curl superset-200x10/140x20-3 sets

That was it, heavy on the leg press and really slow and deep on the squats. Not sure whats up with the lower back, it wasn't a "hurt" pain just seemed pumped beyond words, I spent the rest between sets laying on the floor trying to loosen it up...got in my sets though, good enough to grow. Thanks for lookin out...

OklahomaMuscle
05-23-09, 5:52 pm
Last two days have been arms and shoulders.
Friday: Arms w/Burt
V-bar pushdowns-40,60,80x15 reps each set
Bench dips (3 plates in lap)-3plate x fail-drop-2 plate x fail-drop-1 plate x fail- 4 sets
Skull crushers- 3 sets- 95x12
Wide grip pushdown/one arm rope pushdown- 120x10/40x10, 140x10/45x10, 155x10/50x8
DB Curls(down the rack) 50,40,30,20 x fail- 4 sets
Rope Curls-90x15, 105x15, 120x15, 135x12
One arm preacher curls-35x8-3 sets

Trained around the sore forearm tendon, gonna stay away from barbell curls for a few weeks to give it time to heal up. Got a huge pump, my triceps are really starting to grow which has been my focus for a couple months...

Today: Shoulders solo
Machine Press- 100 till warm
Db Press-60x12, 70x12, 80x10, 90x8
Rev. Pec deck- 140x12, 155x12, 170x12, 205x8
Shrugs(shrug bar/behind back bb) 225x20/225x10, 315x15/225x10, 375x10/225x10, 405x10/225x10, 405x10/225x10, dropset w/shrug bar 405-315-225-135 x fail
Seated lateral raise- 40x8, 45x8, 50x8, 20x22
Cable side lateral-25x15-3 sets
Widegrip upright rows-95x10-3 sets

Felt good getting the 90's up on the db press, didn't have a spotter so I didn't go for anything heavier although I think I could have gone up to the 95's at least, guess I get to bust them out next week at the ABC!
Thanks for lookin out...

OklahomaMuscle
05-26-09, 10:18 am
Memorial Day=Back Day
Hit back solo in an almost empty gym, got in and got out focused on slow reps and held contractions.
Back:
BB Row-135x12, 135x12, 225x10, 225x10, 275x8
Widegrip Lat. Pulldown- 205x12, 225x10, 235x10
Low pulley rows(Closegrip)- 175x10, 205x10, 240x8, 260x10
Low pulley rows(Widegrip)- 140x10, 155x10, 120x14
One arm Low cable rows- 70x10, 80x10, 90x10, 100x10
Straight arm Pulldown- 100x10, 120x10, 130x8

Not a crazy heavy day, but definitely feel it today, got chest tonight with Burt, gonna be heavy on the Inclines hopefully...
Thanks for lookin out...

OklahomaMuscle
05-26-09, 11:28 pm
Big chest today with my boy Burt, got a crazy sunburn over the weekend but after working through it for the inclines it started to loosen up...
Chest:
BB Incline- 135x10, 135x10, 185x10, 185x10, 225x8, 245x6
BB Bench- 5 sets, 225x8
Incline DB- 100x8, 90x8, 85x8, 65x12
Cable crossovers low/high- 70x10-3 sets each position

Heavy presses, definitely felt the sunburn but worked through it to get some work in. Hope to be over it by thursday or squats are gonna be brutal...Getting pumped for the first Oklahoma ABC on Saturday, gonna be a killer session for sure. Feedback is always welcome.
Thanks for lookin out...

Aggression
05-27-09, 11:59 am
Last few workouts looking solid. 90s on DB press, 275 on rows, and the first OK ABC coming up. Big things happening in here.

OklahomaMuscle
05-27-09, 12:12 pm
That's right, trying to set it off here in Ok. I'm Fighting some serious sunburns as we speak (gotta love Memorial Day at the lake) had a firefighter at the gym tell me I had some second degree burns on my shoulders so it's rest for a day or so, luckily I have today off any way. Definitely need to stay tuned, I have been getting stronger every session so some big numbers will be going down soon...

Aggression
05-27-09, 12:20 pm
http://www.comparestoreprices.co.uk/images/ni/nivea-sun-spray-spf30-size-200ml.jpg

ha ha

OklahomaMuscle
05-28-09, 9:35 am
http://www.comparestoreprices.co.uk/images/ni/nivea-sun-spray-spf30-size-200ml.jpg

ha ha

Real funny...I had it on is the crappy part, I had gotten a shot at the doctor last week and apparently it elevates the chances of overexposure x10!! Would have been nice to know ahead of time...Oh well it's getting better

OklahomaMuscle
05-28-09, 1:42 pm
So recently I saw some pic's of myself and man that stuff can play with your head... in some I look thick and just brute, others I'm like a fat chump. This game definitely can wear on you. I don't get it, I'm feeling better than I have ever, I'm stronger, and as lean(which is still like 17%) as I remember ever being and yet those pic's just momentarily threw all my plans into the crapper... I can now definitely understand what I've heard others say about how this game can screw with you mentally... No worries though, I'm gonna stay on point keep my self focused and just think about the stage next fall...this mental stuff sucks though...

(whining over)

OklahomaMuscle
05-29-09, 10:06 am
Legs last night, hit em up with my boy Burt...the sunburn definitely made the squats

Leg ext- till warm
Squats-135x12, 135x10, 225x10, 315x8, 365x4, 385x3, 315x8, 225x11
Leg press- 6pps x 15, 8pps x 15, 10pps x 12, dropset-7pps-5pps-3pps-1pps x fail
leg curls- 4 sets 15
SLDL- 135x12-3 sets
leg ext- 1 set of 10-10-2-20
that was it, the 385 is definitely a Pr but I only feel like on or maybe two of the reps was really deep enough to talk about, oh well the eight came up so I'm making progress...
Thanks for lookin out...

C.Coronato
05-29-09, 10:29 am
So recently I saw some pic's of myself and man that stuff can play with your head... in some I look thick and just brute, others I'm like a fat chump. This game definitely can wear on you. I don't get it, I'm feeling better than I have ever, I'm stronger, and as lean(which is still like 17%) as I remember ever being and yet those pic's just momentarily threw all my plans into the crapper... I can now definitely understand what I've heard others say about how this game can screw with you mentally... No worries though, I'm gonna stay on point keep my self focused and just think about the stage next fall...this mental stuff sucks though...

(whining over)

Keep on point. You know what you got to do, and you have a solid idea in your head. Do work.

Mr. Aestheticz
05-29-09, 12:21 pm
Is This Where The Skinny (myself) Guys Come For Advice And Motivation?

Sssuuuubbbbeeedddd!

...easy!!!

OklahomaMuscle
05-29-09, 2:26 pm
Keep on point. You know what you got to do, and you have a solid idea in your head. Do work.

That's the key, just had a momentary lapse I guess...no derailing the train though


Is This Where The Skinny (myself) Guys Come For Advice And Motivation?

Sssuuuubbbbeeedddd!

...easy!!!

I don't know about that...You're almost as big as me!! Mr.A it is good to have you along for the ride...I got mucho work to do in the next 12 months, then even more to do before I hit that stage...But Ima get mine...

OklahomaMuscle
05-29-09, 11:45 pm
Hit shoulders tonight, nothing incredible, just doing something to get some stimulation.
Shoulders:
Machine Press-100x15, 160x12, 200x12
Lateral raises(seated)-25x20, 35x10, 25x20, 25x20
Smith Press-135x10, 225x8, 185x10
Bent lateral raises- 35x10, 35x10, 35x10
Cable side laterals-30x10, 25x15, 25x15

Lot's of raises, I didn't feel good on the presses so I concentrated on the raises to get a CRAZY pump. Got the first Oklahoma ABC tomorrow so it's time to rest up and get my game face on...
Thanks for lookin out...

OklahomaMuscle
05-30-09, 5:36 pm
Had the Oklahoma ABC today, we did Back and Traps had an awesome workout with lots of dropsets...and I am REALLY feeling it...
Back:
Lat Pulldowns-140x?, 160x?, 220x10, 235x10, (dropset) stack x 4-160x12-85x11
BB rows- 135x12, 225x10, (dropset)275x10-225x10-135x10, (dropset)315x5-225x8-135x10
low cable rows-160x12, 205x10, (dropset)stack x 8-205x8-110x8-70x8-2 sets
t bar row-2plate x 12, 4 plate x 12, (dropset) 5plate x 6-3plate x 8
Shrugs-225x15, 315x15, 405x10, 405x10, (dropset) 405x8-315x10-225x15-135x31
"Burts"-100x10, 120x10, 140x10, 80x22

Had an awesome workout today, after checkin out the pics from the event I'm gonna be stepping up the cardio for sure. While I'm not really gaining any fat, I need to try and tone it back a little...basically for health reasons...although I know I'm gonna really dial it in for my show next year, I need to work on my conditioning some right now, I'd like to look the part of a bodybuilder, not just a "big guy" that happens to workout...
Thanks for lookin out...

sly06
05-30-09, 9:44 pm
Had the Oklahoma ABC today, we did Back and Traps had an awesome workout with lots of dropsets...and I am REALLY feeling it...
Back:
Lat Pulldowns-140x?, 160x?, 220x10, 235x10, (dropset) stack x 4-160x12-85x11
BB rows- 135x12, 225x10, (dropset)275x10-225x10-135x10, (dropset)315x5-225x8-135x10
low cable rows-160x12, 205x10, (dropset)stack x 8-205x8-110x8-70x8-2 sets
t bar row-2plate x 12, 4 plate x 12, (dropset) 5plate x 6-3plate x 8
Shrugs-225x15, 315x15, 405x10, 405x10, (dropset) 405x8-315x10-225x15-135x31
"Burts"-100x10, 120x10, 140x10, 80x22

Had an awesome workout today, after checkin out the pics from the event I'm gonna be stepping up the cardio for sure. While I'm not really gaining any fat, I need to try and tone it back a little...basically for health reasons...although I know I'm gonna really dial it in for my show next year, I need to work on my conditioning some right now, I'd like to look the part of a bodybuilder, not just a "big guy" that happens to workout...
Thanks for lookin out...

It was a blast today!! Damn those Burts!!!

OklahomaMuscle
05-30-09, 10:10 pm
I know man, the cramps and muscle spasms have yet to stop!! Freakin Burts...

Mr. Aestheticz
05-30-09, 10:37 pm
I don't know about that...You're almost as big as me!! Mr.A it is good to have you along for the ride...I got mucho work to do in the next 12 months, then even more to do before I hit that stage...But Ima get mine...

Woah woah woah almost lmao?!?!?,

Now I have to get bigger lol first Aggression, then TTL, and now you lmao man oh man my hands are full!

!ut you are putting up seriopus numbers bro hmmmm your 6 feet and I'm 5' 8" hmmmm!

OklahomaMuscle
05-31-09, 5:21 pm
Woah woah woah almost lmao?!?!?,

Now I have to get bigger lol first Aggression, then TTL, and now you lmao man oh man my hands are full!

!ut you are putting up seriopus numbers bro hmmmm your 6 feet and I'm 5' 8" hmmmm!

You're only 5'8" !! Man I don't know why but in all the pics I've see you just seem taller... No disrespect man, you have HUGE numbers, and you got the secrets of the Dirty DE boys to push you even farther..lmao. I got big things in store, right now I gotta tighten up a bit, I have the unfortunate genetics to hold HUGE water in my face and I'm looking more dough boy than bodybuildier right now...haha But you better keep on your grind we don't take prisoners round here...

Mr. Aestheticz
05-31-09, 6:21 pm
You're only 5'8" !! Man I don't know why but in all the pics I've see you just seem taller... No disrespect man, you have HUGE numbers, and you got the secrets of the Dirty DE boys to push you even farther..lmao. I got big things in store, right now I gotta tighten up a bit, I have the unfortunate genetics to hold HUGE water in my face and I'm looking more dough boy than bodybuildier right now...haha But you better keep on your grind we don't take prisoners round here...

LMAO I'm fucking with you playboy lmao you are holding shit down kid, I am a nobody bro but hey I see what I see and you are doing it up kid, continue tpo do big things homie and I'm gonna along for the rest of the ride kid!

....EASY!!!

OklahomaMuscle
05-31-09, 10:29 pm
LMAO I'm fucking with you playboy lmao you are holding shit down kid, I am a nobody bro but hey I see what I see and you are doing it up kid, continue tpo do big things homie and I'm gonna along for the rest of the ride kid!

....EASY!!!

Thanks homie, It's nice to have someone in my corner...like I said stay tuned in here, we got big things ahead...I plan on hitting the stage at least once in 2010 and after that sky's the limit...

Hit up arms today, mostly tri work as the bi's are pretty shot from yesterday, got a HUGE pump did some cardio and then got home for the grub...
Arms-
Rope pushdowns-40x15-4 sets to warm up
Skullcrushers- 4 sets 15 reps-up tp 115
Weighted dips-4 sets bw+45x 12
Overhead tri ext/one arm rope pushdown-100x12/25x10-4 sets
Standing alt db curls-45x10, 50x10, 55x8, 55x7
High cable curls-30x10, 40x10, 50x10
Hammer curls-35x20, 25x21

20 minutes cardio

Still giving the forearms a rest because of the tendon thing, I have done some research and it's basically shin splints in my forearms, so the only thing that would help it is to train around it so that's what I'm doing... feedback always welcome
Thanks for lookin out...

sly06
06-01-09, 10:27 am
Thanks homie, It's nice to have someone in my corner...like I said stay tuned in here, we got big things ahead...I plan on hitting the stage at least once in 2010 and after that sky's the limit...

Hit up arms today, mostly tri work as the bi's are pretty shot from yesterday, got a HUGE pump did some cardio and then got home for the grub...
Arms-
Rope pushdowns-40x15-4 sets to warm up
Skullcrushers- 4 sets 15 reps-up tp 115
Weighted dips-4 sets bw+45x 12
Overhead tri ext/one arm rope pushdown-100x12/25x10-4 sets
Standing alt db curls-45x10, 50x10, 55x8, 55x7
High cable curls-30x10, 40x10, 50x10
Hammer curls-35x20, 25x21

20 minutes cardio

Still giving the forearms a rest because of the tendon thing, I have done some research and it's basically shin splints in my forearms, so the only thing that would help it is to train around it so that's what I'm doing... feedback always welcome
Thanks for lookin out...

LOL told you it was stress fractures!! My back is killing me. Also, let me guess that Burt wasn't even sore. Great work on arms B!

OklahomaMuscle
06-01-09, 11:20 am
LOL told you it was stress fractures!! My back is killing me. Also, let me guess that Burt wasn't even sore. Great work on arms B!

Yep I did some more research on it Saturday night...Nah he was "a lil" sore, he stayed and did more stuff after we left, he's an over training sob...

sly06
06-01-09, 11:34 am
Yep I did some more research on it Saturday night...Nah he was "a lil" sore, he stayed and did more stuff after we left, he's an over training sob...

I am still amazed how much he can do with the amount he eats. It fathoms my imagination. Well at least he was a little sore. All I can say is those damn "Burts" did its job.

Aggression
06-01-09, 11:50 am
Definitely getting it done in here, niCe work. Keep truckin' ahead brotha. Consistency is the name of the game.

OklahomaMuscle
06-01-09, 11:59 am
I am still amazed how much he can do with the amount he eats. It fathoms my imagination. Well at least he was a little sore. All I can say is those damn "Burts" did its job.

I cannot understand it either, I know in the past he was pretty thorough with his diet but that is definitely not the case any more...and yes the "Burts" are AWESOME


Definitely getting it done in here, niCe work. Keep truckin' ahead brotha. Consistency is the name of the game.

Thanks, A...and you have proven that consistency is key...

OklahomaMuscle
06-03-09, 11:06 am
Chest last night with Burt, went heavy on the Bench and then pounded out the pump...

Chest:
Bb Bench- 135x12, 185x12, 225x10, 275x7, 295x4 PR, 275x5, 225x8, 225x8
Dips-bw x 15, bw x 15, bw x 19
DB Press- 90x8, 90x6, 65x21
Pec Deck-160x22, stack(295?)x 12, stack x 10, 160 x 17
High cable Crossover- 60x10, 50 x 12, 40 x 20
Low cable Crossover- 40x20, 40x22

15 minutes cardio

got a great pump and I'm getting close to the 300 mark on the bench, not that impressive but more than I've done since the pec tear...slowly making progress, dropping some dirty weight still, not in my face but in the waist for sure, I guess I am destined to look like the dough boy up until I get contest ready, my face and neck just always look fat...oh well you can't have it all...
Thanks for lookin out...

Mr. Aestheticz
06-03-09, 11:44 am
Big Numbers From A Big Man!

Solid Big Brotha Nice Work, Your Goals Are Going To Come Slowly But Surely But You Are Right On Track Kid!

...easy!!!!

OklahomaMuscle
06-03-09, 2:09 pm
Big Numbers From A Big Man!

Solid Big Brotha Nice Work, Your Goals Are Going To Come Slowly But Surely But You Are Right On Track Kid!

...easy!!!!

Thanks Mr. A, I try not to get caught up in the numbers game, but I constantly find myself getting asked those kinds of questions. I get sick of the "well you're still not that strong" or " so and so, can lift ____ much" but I know bigger numbers means bigger progress so I'm just gonna do what I do, put in work and let the bright lights and hardware do my talking for me...slow and steady...all day

Firedrake
06-03-09, 7:23 pm
One rep, one set, one day at a time!

Great numbers, bro -- as long as YOU know they're good, and you're making progress, it's ALL good!

OklahomaMuscle
06-04-09, 10:32 am
One rep, one set, one day at a time!

Great numbers, bro -- as long as YOU know they're good, and you're making progress, it's ALL good!

Thanks drake, I know I'm giving it all that I got and at the end of the day that's what will separate me from the pack...100% all the time. Thanks for the words sir...

Aggression
06-04-09, 10:36 am
Thanks drake, I know I'm giving it all that I got and at the end of the day that's what will separate me from the pack...100% all the time. Thanks for the words sir...

If you can look back at everything and honestly say that you gave it your all, then you've succeeded.

OklahomaMuscle
06-04-09, 10:44 am
If you can look back at everything and honestly say that you gave it your all, then you've succeeded.

Point taken...

OklahomaMuscle
06-05-09, 9:56 am
Legs yesterday with Burt. Tried something different with the leg press and I am definitely hurting today...
Legs:
Leg ext- 120x20, 130x20
Squats-135x15, 225x10, 225x10, 315x8, 365x6, 225x10, 135x12
Leg Press-(all reps done in 1 set no rest)1pps x 10-2pps x 20-3pps x 30-4pps x 27(aiming for 40)-3pps x 20
Smith Squats feet forward- 135x12-3 sets
Leg Ext/Leg Press-130x15/100x20, 165x15/130x20, 160x15/145x20

Calf raise-300x20-3 sets

The leg press set was an attempt at a "century" set and it's every bit as hard as it's supposed to be, by the set at 4pps the lactic acid is beyond unbearable...it's definitely a gut check...the squats just felt off for some reason? My wrists have been really bothering me and keeping the weight on my shoulders was killing them, so we lowered the weight back down and went DEEP. Just doing what I gotta do to grow...
Thanks for lookin out...

Mr. Aestheticz
06-05-09, 9:58 am
Solid wheel session and puke involved?

>)

OklahomaMuscle
06-05-09, 10:03 am
Solid wheel session and puke involved?

>)

No puke, just lot's of little black spots while leg pressing. My boy actually blacked out, I had to catch the sled as it fell! I'm just glad it was only a few hundred and not loaded down like it usually is...

Mr. Aestheticz
06-05-09, 10:08 am
No puke, just lot's of little black spots while leg pressing. My boy actually blacked out, I had to catch the sled as it fell! I'm just glad it was only a few hundred and not loaded down like it usually is...

DAMN TELL THE KID TO BREATHE!!!

OklahomaMuscle
06-05-09, 10:17 am
DAMN TELL THE KID TO BREATHE!!!

For sure, I'm not sure what happened..he was about to rerack it and just never clicked over the stops? We caught it pretty quick and he locked it in... and then as he got up he says..."I feel like I'm gonna black out" ...lmao! I was crackin up! he had no clue he'd just lost it...

Aggression
06-05-09, 10:34 am
DAMN TELL THE KID TO BREATHE!!!

Hell yeah. I gave myself an exertion headache doing leg presses back in December. That shit is NOT fun. You can't do anything half strenuous without getting a pounding headache. I would do 2 chin ups and it'd feel like my head was going to explode. Good thing that didn't happen to him.

I've never tried a century leg press set, but from what I see, most people don't get past 4pps. I couldn't imagine doing 40 reps. The most I've done is 20 and THAT is almost unbearable.

OklahomaMuscle
06-05-09, 10:41 am
Hell yeah. I gave myself an exertion headache doing leg presses back in December. That shit is NOT fun. You can't do anything half strenuous without getting a pounding headache. I would do 2 chin ups and it'd feel like my head was going to explode. Good thing that didn't happen to him.

I've never tried a century leg press set, but from what I see, most people don't get past 4pps. I couldn't imagine doing 40 reps. The most I've done is 20 and THAT is almost unbearable.

Man that headache sounds ridiculous, glad I don't have that crap...as for the century set, I had never tried it and maybe if we'd done it first I could have gotten more...but the lactic acid build up is what kills you. You are honestly so pumped your legs just don't want to move..it's crazy! If you do the whole thing it's 550 reps in one continuous set! I only did 107 reps and though I was gonna die...who thinks this stuff up??

Firedrake
06-05-09, 7:58 pm
For sure, I'm not sure what happened..he was about to rerack it and just never clicked over the stops? We caught it pretty quick and he locked it in... and then as he got up he says..."I feel like I'm gonna black out" ...lmao! I was crackin up! he had no clue he'd just lost it...

I've had times like that -- I woke up on the floor wondering how I got there . . .

Great shit!

OklahomaMuscle
06-07-09, 12:05 am
I've had times like that -- I woke up on the floor wondering how I got there . . .

Great shit!

ya I've been there myself, definitely a bitter sweet feeling...haha

Hit shoulders and bi's today. Got some new split advice from Vinny so I'm gonna be incorporating an extra off day each week and getting rid of the day dedicated to arms. I think this will help the joints and stiffness I've ben experiencing. My weight is holding steady at about 250 but I my muscles are definitely growing, the new stretch marks are proof of that...

Shoulders:
Smith Press- 135x12, 135x12, 185x10, 225x8, 225x8
DB press- 85x6?not sure where my head was, 80x10, 90x10
Shrug supersets(shrug bar/bb then db) 315x15/225x12, 365x15/225x12, 405x15/85x20, 455x10**/90x20, 315x20
Bent over cable laterals-30x10, 35x10, 40x10
seated side laterals-30x12-15x15-3 sets

Biceps:
ex-bar cable curls-100x15, 120x12, 140x7(tendon flared up switched to db's)
DB hammer curls-45x10, 55x9, 60x8
Overhead cable curls-30x10, 35x10, 40x18

** head started hurting, and has yet to stop...4 hours later, I really hope it's not a headache like Aggression was talking about...my shoulders and bi's are shot though so I accomplished something, feedback is always welcome...
Thanks for lookin out...

C.Coronato
06-08-09, 12:38 pm
Looking good brother, and damn good thing you caught that, that shit is no joke. But i think im gonna give those centuries a whirl! Yeaaaa buddy!

OklahomaMuscle
06-08-09, 5:51 pm
Looking good brother, and damn good thing you caught that, that shit is no joke. But i think im gonna give those centuries a whirl! Yeaaaa buddy!

Ya we had a similar incident on shoulders on saturday...the bar on the smitty is REALLY slick and with 285 on shoulder press it came outta his hand and luckily it crashed into my arms and not his pelvis...definitely a week to make you feel good about having a spotter.
Good luck on the centuries...they suck but man they work...

OklahomaMuscle
06-08-09, 11:43 pm
Been a little under the weather this weekend and that carried over into today. I stayed home from work to get some extra sleep in and that seemed to do the trick. Got a nagging headache and some serious sinus issues but thought some sweat equity would cure both of those...and I was right, the best I felt all day was while at the gym...hit up chest and tri's I finally got over the 300 mark on the bench
Chest:
BB bench-135x12, 135x12, 185x10, 225x8, 315x2 PR, 275x6, 225x10, 225x8-drop-135x14
Incline DB Fly-30x15, 40x15, 50x10, 60x8
Pec Deck-160x17, 190x15, 220x12, stack x 9

Triceps:
Reverse pushdowns-120x9(hurt the forearms so I switched)
Weighted Dip machine-215x15-4 sets
Rope Pushdowns-80x12-4 sets
One arm rope pushdown-30x fail-4 sets

Really concentrating on less volume in the new split, gonna take Vinny's advice and run with it, starting to see the changes in my physique after eating strict for 6 weeks, and they are definitley good changes. Weighed 256 dressed at the gym today...gaining has levelled off but the body composition is starting to change for the better...
Thanks for lookin out...

Mr. Aestheticz
06-09-09, 1:09 pm
Don't Think Into Too Much Either Bro Just Go With It, You Will Naturally Know Whats Working And Whats Not ;0)

Looking Good Keep Chugging Bro!

..easy!!!

Aggression
06-09-09, 1:37 pm
niCe job on the bench, OKM. What's the status on the headaches?

OklahomaMuscle
06-09-09, 1:39 pm
Don't Think Into Too Much Either Bro Just Go With It, You Will Naturally Know Whats Working And Whats Not ;0)

Looking Good Keep Chugging Bro!

..easy!!!

Very true, the mental part of this game is WAY more difficult than the physical stuff, at least that's my experience. I like what you said in your livin thread, I just gotta be me and be confident in being me. I appreciate the support homie...good looks

Mr. Aestheticz
06-09-09, 1:45 pm
Very true, the mental part of this game is WAY more difficult than the physical stuff, at least that's my experience. I like what you said in your livin thread, I just gotta be me and be confident in being me. I appreciate the support homie...good looks

CONFIDENCE!!!

OklahomaMuscle
06-09-09, 1:46 pm
niCe job on the bench, OKM. What's the status on the headaches?

Still there, but not as bad as on Saturday. I think it was a exertion headache that turned into a sinus migraine, My head has hurt pretty steady since Saturday night, the pain level is way down today and I didn't have an problems lifting last night but I couldn't sleep last night either...Luckily with the new split today is an off day so I will go home from work and pretty much go straight to bed...hopefully sleep will be my savior

OklahomaMuscle
06-10-09, 10:23 am
So I was given some great news yesterday. My lifting partner Burt is now considering competing. I will be refocusing my training to help get him ready for a show next summer. I realize that bodybuilding is an individual sport but the greats all have a team of supporters who push them and help them along their journey, I will still be focusing on my show next fall, although If I feel ready I may try and compete in the summer show with Burt. The tentative date of the start of precontest diet will be Feb. 13 2010. That's 20 weeks out from the show, I will be watching my progress closely and hope to be ready to do that show...as well as the Fall show...gotta get to work...

Mr. Aestheticz
06-10-09, 10:42 am
So I was given some great news yesterday. My lifting partner Burt is now considering competing. I will be refocusing my training to help get him ready for a show next summer. I realize that bodybuilding is an individual sport but the greats all have a team of supporters who push them and help them along their journey, I will still be focusing on my show next fall, although If I feel ready I may try and compete in the summer show with Burt. The tentative date of the start of precontest diet will be Feb. 13 2010. That's 20 weeks out from the show, I will be watching my progress closely and hope to be ready to do that show...as well as the Fall show...gotta get to work...

BROTHERHOOD!!!

OklahomaMuscle
06-10-09, 11:02 am
BROTHERHOOD!!!

Yes sir that's what it's all about.

In other news, upon examining the reg's for the Natural Federations around here, it looks as if I will not be competing in any Natty shows. I was an impressionable teen when I started in this game and at my original gym I was given some then legal supplements and took them without thinking about any future consequences. Well with the ph ban I am now well, kinda screwed... Oh well I took the supps, I will just have to work harder to win...no stopping me now...I made the decisions I will live with them...

C.Coronato
06-10-09, 11:16 am
So I was given some great news yesterday. My lifting partner Burt is now considering competing. I will be refocusing my training to help get him ready for a show next summer. I realize that bodybuilding is an individual sport but the greats all have a team of supporters who push them and help them along their journey, I will still be focusing on my show next fall, although If I feel ready I may try and compete in the summer show with Burt. The tentative date of the start of precontest diet will be Feb. 13 2010. That's 20 weeks out from the show, I will be watching my progress closely and hope to be ready to do that show...as well as the Fall show...gotta get to work...

Thats sick homie. Great to have someone in the like mind as you. Also how long ago did you take the pH? I know the INBF, if you are joining for the first time you only have to be clean for i think 2 years or some shit.

OklahomaMuscle
06-10-09, 11:26 am
Thats sick homie. Great to have someone in the like mind as you. Also how long ago did you take the pH? I know the INBF, if you are joining for the first time you only have to be clean for i think 2 years or some shit.

Ya it's definitely nice to have someone who is this interested and dedicated to train and work with...as for the ph I took it spring of 2005, which was right around the ban, and thus according to the NANBF makes my inelligible. I'm not too upset as after checking all the local pic's from shows around here, the look that gets rewarded in the Natty shows here is not really a look I think I could pull off... I feel like the NPC offers me the best opportunity to do well locally, even if that means competing against some enhanced guys...I ain't never scared...

Aggression
06-10-09, 1:12 pm
I'm not too upset as after checking all the local pic's from shows around here, the look that gets rewarded in the Natty shows here is not really a look I think I could pull off... I feel like the NPC offers me the best opportunity to do well locally, even if that means competing against some enhanced guys...I ain't never scared...

That's exactly where I'm at, brother. I'm doing an NPC show, going up against guys who will surely have some type of 'edge', but fuck it. I'm bringin it!!

OklahomaMuscle
06-10-09, 2:56 pm
That's exactly where I'm at, brother. I'm doing an NPC show, going up against guys who will surely have some type of 'edge', but fuck it. I'm bringin it!!

My feelings exactly, I can only dictate the outcome of my preparation, nothing more nothing less. No excuses, I'm a bodybuilder...this is what I do!!

Mr. Aestheticz
06-10-09, 3:51 pm
In other news, upon examining the reg's for the Natural Federations around here, it looks as if I will not be competing in any Natty shows. I was an impressionable teen when I started in this game and at my original gym I was given some then legal supplements and took them without thinking about any future consequences. Well with the ph ban I am now well, kinda screwed... Oh well I took the supps, I will just have to work harder to win...no stopping me now...I made the decisions I will live with them...

I BELIEVE YOU HAVE A 5 TO 6 YEAR WINDOW PERIOD POST USAGE!

SO IF YOU USED SOMETHING AT 16 AND ARE NOW 23 YOU SHOULD BE GOOD, EMAIL THEM AND ASK!

OklahomaMuscle
06-10-09, 3:58 pm
I BELIEVE YOU HAVE A 5 TO 6 YEAR WINDOW PERIOD POST USAGE!

SO IF YOU USED SOMETHING AT 16 AND ARE NOW 23 YOU SHOULD BE GOOD, EMAIL THEM AND ASK!

Thanks Mr. A, I will look into that. The reg's I've found so far don't talk about a post period window...as I used the stuff in '05 I gotta few more years until I could try that route any way. Thanks for the heads up though...

C.Coronato
06-10-09, 4:37 pm
http://www.inbf.net/downloads/2009-INBF-Banned-Substances-List.pdf

Check out the the prohormone spot - its only two years if your joining for the first time :


"INBF COMPETITORS ONLY: NOTE: Any athtletes who are NEW to the INBF, MUST NOT HAVE USED ANY PROHORMONES
for AT LEAST TWO (2) YEARS before joining the INBF for the FIRST TIME"

But i agree, many of the natural federations look for something totally different than the NPC.

OklahomaMuscle
06-10-09, 5:02 pm
http://www.inbf.net/downloads/2009-INBF-Banned-Substances-List.pdf

Check out the the prohormone spot - its only two years if your joining for the first time :


"INBF COMPETITORS ONLY: NOTE: Any athtletes who are NEW to the INBF, MUST NOT HAVE USED ANY PROHORMONES
for AT LEAST TWO (2) YEARS before joining the INBF for the FIRST TIME"

But i agree, many of the natural federations look for something totally different than the NPC.

Well if they ever bring it to Oklahoma I may give that Federation a shot. We don't have many natty organizations here, few bodybuilders in general really... I'm just gonna focus on the NPC show and handle my business and let the judges take care of the rest...

C.Coronato
06-10-09, 5:35 pm
Well if they ever bring it to Oklahoma I may give that Federation a shot. We don't have many natty organizations here, few bodybuilders in general really... I'm just gonna focus on the NPC show and handle my business and let the judges take care of the rest...

Thats the best way homeboy. I love your outlook.

OklahomaMuscle
06-10-09, 5:55 pm
Thats the best way homeboy. I love your outlook.

Thanks TTL, Just gotta stay on the grind and be me above all else...

Got some big things in the works boys, stay tuned...

OklahomaMuscle
06-11-09, 10:03 am
Hit Back last night with Burt who is VERY focused all of a sudden, we're gonna be a force on the local scene in no time...
Back:
BB rows-135x12, 135x12, 225x10, 275x8, 275x8, 225x10
Low cable row(close grip)-190x10, 240x10, stack(300) x 10, stack +10 x 8, stack +25 x 6, stack x 8-drop-115x21
wide grip cable row-200x12, 200x12, 230x10
close grip pulldown/one arm cable row superset- 205x10/100x15, 205x10/120x12, 205x9/130x12
Straight arm pulldown-100x10-3 sets

Workout was off tonight, strength felt good but my head just wasn't right. I've been on a lot of medicine lately to fight a sinus infection thing, so I know that's a factor but I gotta get my head right... I plan on competing sooner than before. I got my sights set on a show end of May next year. the NPC Oklahoma Bodybuilding Championships, I wanna be in the Novice Heavyweight class, and maybe Open Heavyweight...got lot's of Growing to do until then, but I'm focused and I'm in it to win it baby...
Thanks for lookin out...

Mr. Aestheticz
06-11-09, 10:16 am
Heavyweights Huh Kid Damn!

Get Swoll Son!

OklahomaMuscle
06-11-09, 10:20 am
Heavyweights Huh Kid Damn!

Get Swoll Son!

Your boy's 6ft, I gotta run with the big dog's or I might... dare I say...look skinny!!! I can't let that happen...

C.Coronato
06-11-09, 11:05 am
Thanks TTL, Just gotta stay on the grind and be me above all else...

Got some big things in the works boys, stay tuned...

good.

OklahomaMuscle
06-12-09, 9:58 am
Shoulders last night with Burt.Still feeling a little under the weather so training was a bit off, worked through it and can really feel it this morning...
Shoulders:
Smith Press- 135x12, 135x12, 225x8, 225x10, 245x8
Arnold press- 45x10, 55x10, 65x8, 70x8
Shrugs-315x20-5 sets (SLOW)
High Cable rev. cross/rev. pec deck-40x15/160x15-4 sets
lateral Raises-35x fail

That was it, short and sweet. Heavy presses, then lot's of isolation stuff. Got a great pump and got outta there. Off today and legs tomorrow...yeah buddy....
Thanks for lookin out...

Mr. Aestheticz
06-12-09, 10:18 am
Feeling Under The Weather Whats Up You Go Herpesyphachlamidaflu?

Lmao

OklahomaMuscle
06-12-09, 10:26 am
Feeling Under The Weather Whats Up You Go Herpesyphachlamidaflu?

Lmao

HAHA, nah just a case of stillbiggerthanrjitis... I guess I'm just gonna have to get used to it, nobody has found a cure

Mr. Aestheticz
06-12-09, 10:38 am
HAHA, nah just a case of stillbiggerthanrjitis... I guess I'm just gonna have to get used to it, nobody has found a cure

DDDAAMMNNN JUST SO YOU KNOW THAT SHIT IS LIKE HERPES ONCE YOU GET IT YOU HAVE IT FOREVER LIKE LUGGAGE SON!

Aggression
06-12-09, 10:42 am
niCe shoulder bashing. I had a similar routine last night. Some heavy weight, some isolation, done. Good work.

OklahomaMuscle
06-12-09, 10:43 am
DDDAAMMNNN JUST SO YOU KNOW THAT SHIT IS LIKE HERPES ONCE YOU GET IT YOU HAVE IT FOREVER LIKE LUGGAGE SON!

Yes, this is true, it's a condition I will battle forever...although we get a little closer to a cure everyday it seems...

Aggression
06-12-09, 10:43 am
stillbiggerthanrjitis.

I suffer from this on a daily basis.

OklahomaMuscle
06-12-09, 10:46 am
I suffer from this on a daily basis.

Seems to be a pretty widespread condition...I heard Mcfly had it as well...

OklahomaMuscle
06-12-09, 10:47 am
niCe shoulder bashing. I had a similar routine last night. Some heavy weight, some isolation, done. Good work.

thanks, just trying to make more progress, I've moved up the contest prep so I've gotten much more focused this last week...I'm aiming for the big boy weight class now...

OklahomaMuscle
06-15-09, 10:31 am
Saturday was an arm workout with Burt, bi's and tri's together for a massive pump

Arms:
Tri's
Reverse grip Bench press- 135x10, 135x10, 185x10
CGBP-225x8, 225x8, 225x9
Overhead rope extensions- 160x10, 180x10, 180x8
One arm cable extensions(3 diff grips)- 30x10/10/10-4 sets
Bi's
Alt. DB curls-50x10, 55x10, 60x10
Rope curls-100x10, 120x10, 140x21
High Cable curls-50x10, 55x10, 60x10, 55x10-35x12-20x15

Quick and easy, huge pump and still feeling it today, got today off from the gym gonna go out for the Wifey's Birthday...
Thanks for lookin out...

Aggression
06-15-09, 10:35 am
Strong DB Curls brotha. Keep it up.

C.Coronato
06-15-09, 11:41 am
Oh boy. OKM is getting real serious now. I like your style homie.

OklahomaMuscle
06-15-09, 1:51 pm
Strong DB Curls brotha. Keep it up.

Man I'm just trying to KEEP up...you boys back east are ALL stepping your game up


Oh boy. OKM is getting real serious now. I like your style homie.

Appreciate it TTL, it is definitely getting serious around here, Oh check this the gym has offered to help me and my boy Burt with entrance fees and travel cost for our shows! He wants the free advertising so he's gonna help us out...Now I got NO excuses, it's show time... moved it up to a June show next year, the NPC Oklahoma Bodybuilding and Fitness Championship...watch out!!

Mr. Aestheticz
06-15-09, 3:40 pm
Twenty Motherfucking 2's!!!!!!!!

(i Put That On Everyones Page When I See A Serious Arm Wo Lol)

You Have Just Been Blessed!

...easy!!

OklahomaMuscle
06-15-09, 3:43 pm
Twenty Motherfucking 2's!!!!!!!!

(i Put That On Everyones Page When I See A Serious Arm Wo Lol)

You Have Just Been Blessed!

...easy!!

Well...Thanks then Mr. A, feel's good to have your blessing, 22's is right, ONE day, hell I want 24's, by then 22's are gonna be played out...

C.Coronato
06-16-09, 2:24 pm
Man I'm just trying to KEEP up...you boys back east are ALL stepping your game up



Appreciate it TTL, it is definitely getting serious around here, Oh check this the gym has offered to help me and my boy Burt with entrance fees and travel cost for our shows! He wants the free advertising so he's gonna help us out...Now I got NO excuses, it's show time... moved it up to a June show next year, the NPC Oklahoma Bodybuilding and Fitness Championship...watch out!!

Thats awesome bro! Mini sponsorship! Nice bro!!

Aggression
06-16-09, 2:27 pm
it is definitely getting serious around here, Oh check this the gym has offered to help me and my boy Burt with entrance fees and travel cost for our shows! He wants the free advertising so he's gonna help us out...Now I got NO excuses, it's show time... moved it up to a June show next year, the NPC Oklahoma Bodybuilding and Fitness Championship...watch out!!

Get it done now, brother. It starts now. GROW!!

OklahomaMuscle
06-16-09, 2:28 pm
Back in the gym today boys, had two great off days now I'm itching to break some stuff...may take some progress pics tonight, I'll post em up if I get it done...nothing like some pasty white fat boy pics...haha, any body got any crazy stretch mark remedies? My stuffs getting all jacked up...

OklahomaMuscle
06-17-09, 10:21 am
Chest last night with Burt and Newby, Newby is gonna start training with us for a while, he's an old friend that is looking to get back into it, made the rest periods longer which translated into some heavier weights being thrown around.
Chest
BB Bench-135x10, 135x10, 225x10, 225x10, 315x1, 275x6, 225x17-drop-135x11
DB Incline-100x10, 100x10, 110x10!!PR
Cable Cross- 60x15-2 sets
Pec Deck- 160x20, 295x15, stack(310) x 12, stack+45 x 10, stack x fail

Heavy weights all around, the db press really impressed me, I have never moved the 110's and I got 10 reps last night, my strength is really shooting up, I have never been much of a bencher until recently and with doing it each week my lifts just keep going up so it's definitely a staple in the rotation from now on. Didn't get a chance to take pic's stayed up at the gym talking shop with Newby, kids really interested in gaining weight so we talked for a long time after we lifted, I could talk shop all day and once I get to going I just can't stop!! Big eats today and then Wheels tonight, got a heavy day lined up so stay tuned fellas.
Thanks for lookin out...

OklahomaMuscle
06-17-09, 12:12 pm
Thats awesome bro! Mini sponsorship! Nice bro!!


Get it done now, brother. It starts now. GROW!!

Thanks guys, It's definitely grow time, the scale isn't moving currently but my body is really changing for the better...gonna let it adjust and then push for some more weight... I got big plans so I can't get complacent now...thanks for all the support boys, I really appreciate it

C.Coronato
06-17-09, 12:12 pm
Back in the gym today boys, had two great off days now I'm itching to break some stuff...may take some progress pics tonight, I'll post em up if I get it done...nothing like some pasty white fat boy pics...haha, any body got any crazy stretch mark remedies? My stuffs getting all jacked up...

I love you enthusiasm. Your a beast. I honestly wish i had stretch marks, i have zero, its really weird too cause i went from 140 out of HS to 200 today .. in 5-6 years or so .. I guess i cant complain!

OklahomaMuscle
06-17-09, 12:39 pm
I love you enthusiasm. Your a beast. I honestly wish i had stretch marks, i have zero, its really weird too cause i went from 140 out of HS to 200 today .. in 5-6 years or so .. I guess i cant complain!

Thanks TTL, I don't feel like a beast but I am learning that my vision of myself is often clouded, I still see the 160lb fat kid getting made fun of in school I don't see myself as I am today. The mind is definitely a funny thing. Now as for the stretch marks, they just recently started to show up, I mean I had a few from way back when I trained in high school, but now they are everywhere, my chest and shoulders are all sorts of nasty and my legs are even worse...I guess it just tells me I'm growing so no complaints here... Thanks for the words homie

Aggression
06-17-09, 1:26 pm
any body got any crazy stretch mark remedies? My stuffs getting all jacked up...

Fuck that, be proud of them buddy. I just noticed I had a new tear on the left middle pec last week. Love it.

niCe work on that chest. You're pushing some BIG weight buddy.

OklahomaMuscle
06-17-09, 1:37 pm
Fuck that, be proud of them buddy. I just noticed I had a new tear on the left middle pec last week. Love it.

niCe work on that chest. You're pushing some BIG weight buddy.

Oh I'm very proud of em, and I figure they are a sign that I'm making progress...and I ain't ever gonna be a pretty boy so I might as well just get as nasty as possible... Thanks A, and congrats on the new stretch mark

OklahomaMuscle
06-18-09, 10:10 am
Legs last night with Burt and Newby, went as heavy as possible while still maintaining form, got some good work in, but something just doesn't feel right in my left quad, maybe a pulled muscle or maybe a strain whatever it is is made sleeping much more difficult last night.
Legs:
Leg Extension warmup-3 sets-100,140,160 all till warm
Squats-135x12, 135x12, 225x10, 315x8, 365x6, 405x0*, 365x4, 225x11
Leg Press-8pps x 15, 11pps x 15, 12pps x 13(something went goofy on left quad)
Cable sldl-120x25(weird movement, but effective)
leg extension/leg curl superset- 4 sets till cramps set in ? on weight

* I felt good on most of the squats up until 365 then the weights just felt wrong on my back...I can't explain it, it just felt wrong back there and I couldn't get comfortable under the weight. My wrist have been really sore lately and the heavy squats just made them worse. I got 405 up and walked it back but never could settle in to take it down, so instead of risk injury I just racked it. I've very sore in my left quad, right in the cut between my teardrop and outer sweep, was awful last night and is really tender this morning, ice and rest should hopfully do it some good. Not the best session but I'm really sore today so it must have done something, back and bi's tonight...
Thanks for lookin out...

C.Coronato
06-18-09, 10:26 am
Thanks TTL, I don't feel like a beast but I am learning that my vision of myself is often clouded, I still see the 160lb fat kid getting made fun of in school I don't see myself as I am today. The mind is definitely a funny thing. Now as for the stretch marks, they just recently started to show up, I mean I had a few from way back when I trained in high school, but now they are everywhere, my chest and shoulders are all sorts of nasty and my legs are even worse...I guess it just tells me I'm growing so no complaints here... Thanks for the words homie

I defiantly understand that man. I still see my self as the 140 lb kid in HS. I constantly have to ask people around me how i compare to other bigger guys i see. Because i dont know where i stand and i cant look at myself and just be able to tell. I still feel like im the little guy, but the compliments are good. Keep up the hardwork man, you are not that kid in HS anymore, and neither am I. We walk our own paths now and make our own laws. Keep it up. Legs are looking strong too man, good looks on that 405, no need for injury.

Aggression
06-18-09, 10:41 am
I defiantly understand that man. I still see my self as the 140 lb kid in HS. I constantly have to ask people around me how i compare to other bigger guys i see. Because i dont know where i stand and i cant look at myself and just be able to tell. I still feel like im the little guy, but the compliments are good. Keep up the hardwork man, you are not that kid in HS anymore, and neither am I. We walk our own paths now and make our own laws. Keep it up. Legs are looking strong too man, good looks on that 405, no need for injury.

I can definitely throw my hat into this ring. I'm the same way. I'll see a dude who I think is big, and I'll ask a friend if I'm as big as him. Most of the time they tell me that I'm actually bigger, by far. We all tend to look at ourselves from our starting point, rather than where we are now. I guess it helps fuel the fire though. With never being satisfied, you'll always have that fire inside to build yourself up/make yourself better. The day will NEVER come where I say, ''I'm good with my physique''.

OklahomaMuscle
06-18-09, 11:00 am
I defiantly understand that man. I still see my self as the 140 lb kid in HS. I constantly have to ask people around me how i compare to other bigger guys i see. Because i dont know where i stand and i cant look at myself and just be able to tell. I still feel like im the little guy, but the compliments are good. Keep up the hardwork man, you are not that kid in HS anymore, and neither am I. We walk our own paths now and make our own laws. Keep it up. Legs are looking strong too man, good looks on that 405, no need for injury.

I think part of me wants to always see that little fat kid struggling to find a place in life, it keeps me hungry. I hate everything about complacency, just the word makes me edgy. The quote in my sig is real talk all about me, I've been told I CAN'T more times than I can remember and that has motivated me to NEVER settle, I will get mine all day every day. I appreciate the support more than you know man, thanks

OklahomaMuscle
06-18-09, 11:03 am
I can definitely throw my hat into this ring. I'm the same way. I'll see a dude who I think is big, and I'll ask a friend if I'm as big as him. Most of the time they tell me that I'm actually bigger, by far. We all tend to look at ourselves from our starting point, rather than where we are now. I guess it helps fuel the fire though. With never being satisfied, you'll always have that fire inside to build yourself up/make yourself better. The day will NEVER come where I say, ''I'm good with my physique''.

I totally agree A, I struggle with seeing and understanding what I've become, but I embrace that to keep me hungry...I have an image of the final masterpiece, sometimes its just hard to see my own progress. Thanks man, can definitely get to you at times, but I have to stay on the grind and remember it's a marathon not a sprint. I appreciate the support homie...

Mr. Aestheticz
06-18-09, 11:09 am
When I really got into weights whether for football or shits and giggles, my mentor and one of the closest and dearest people in my life, my step father gave me this one piece of advice.

"You will never see yourself the way people do, take things in stride and soon you will see how you separate yourself from everyone else"

I will not bullshit dude I still see myself as being small though everyone around me says I am big as fuck lmao, you will never good or big enough in your eyes EVER!

But once again going back to my post and what I say fuck everyone around you, you have to have to have CONFIDENCE in yourself and your training other wise you will LOSE THE BATTLE!

...EASY!!!

OklahomaMuscle
06-18-09, 11:22 am
When I really got into weights whether for football or shits and giggles, my mentor and one of the closest and dearest people in my life, my step father gave me this one piece of advice.

"You will never see yourself the way people do, take things in stride and soon you will see how you separate yourself from everyone else"

I will not bullshit dude I still see myself as being small though everyone around me says I am big as fuck lmao, you will never good or big enough in your eyes EVER!

But once again going back to my post and what I say fuck everyone around you, you have to have to have CONFIDENCE in yourself and your training other wise you will LOSE THE BATTLE!

...EASY!!!

Some very good advice Mr. A, much appreciated. I have always been proud of the fact that that I never let others dictate my desire and my future. CAN'T is not a word in my vocabulary, but neither is GOOD ENOUGH. I will always have the ability to be better, but I will never leave anything left on the table. The biggest thing I have learned from guys like you, Treetrunklegs, Aggression, Mcfly, G...guys I look up to, is that it's a long journey, there are ups and there are downs, but consistency and hard work will ALWAYS prevail. I don't ever want to have it easy, I'm gonna earn my place at the table...and if I have to I'll take it from someone else, either way Imma get mine!! Thanks Mr. A, much appreciated

Mr. Aestheticz
06-18-09, 11:30 am
Some very good advice Mr. A, much appreciated. I have always been proud of the fact that that I never let others dictate my desire and my future. CAN'T is not a word in my vocabulary, but neither is GOOD ENOUGH. I will always have the ability to be better, but I will never leave anything left on the table. The biggest thing I have learned from guys like you, Treetrunklegs, Aggression, Mcfly, G...guys I look up to, is that it's a long journey, there are ups and there are downs, but consistency and hard work will ALWAYS prevail. I don't ever want to have it easy, I'm gonna earn my place at the table...and if I have to I'll take it from someone else, either way Imma get mine!! Thanks Mr. A, much appreciated

FAMILY AND BROTHER HOOD PLAYBOY!

GOT YOUR BACK!

...EASY!!!

OklahomaMuscle
06-18-09, 11:44 pm
hit Back with Burt and Newby, the quad is really acting up so I wasn't able to deadlift or go very heavy on rows but I did what I could before it really got flamed up, gonna ice it and rest tomorrow...
Back:
bb rows-135x15, 135x12, 225x10, 225x10, 275x8, 295x8, 225x10
Old school tbar-2plate x 15, 4plate x 10, 5plate x 9(quad felt like it was gonna rip), 2plate x 22
wide grip Lat pulldowns-160x15, 220x10, 250x10, 250x10-drop-145x16
Low pulley rows-205x12, 300x10, 300x10, 300x8-drop-130x21
Deads-135x15, 225x11, 315x3(quad went crazy), 405x0(quad said "no" I listened)
One arm db rows/Burts-120x10/100x15-3 sets
Workout felt good other than the jacked up quad, gonna really have to give it some time to rest, I think it's pulled or strained, gonna let it mend and get back to full strength...

Ok took some progress pics tonight, they ain't pretty but it's good to see where I'm at. Included 2 from a month ago to show some progress(in the grey sweats), 10lbs heavier and a lil leaner...BTW I suck at posing gotta work on that. Weight was at 253 at the gym tonight dressed. here they are for your viewing pleasure, Fat white guy pics...lmao

http://s570.photobucket.com/albums/ss141/OklahomaMuscle/progress%20pics/

Feel pretty good for now, gotta get the waist down but that will come when I start to diet and it's already coming down just by eating my stricter diet. Lemme know what you think...Thanks for lookin out...

Firedrake
06-19-09, 12:14 am
Looks like there's some growth going on . . . Keep pushing -- take care of that quad, too.

Mr. Aestheticz
06-19-09, 1:41 am
Whos That Skinny Guy?

Lmao Keep Chugging Bro Slow Progress Is Great Progress, Means Perfection Is Coming!

...easy!!!

OklahomaMuscle
06-19-09, 10:00 am
Looks like there's some growth going on . . . Keep pushing -- take care of that quad, too.

Thank you sir, I by no means am where I want to be, but I do feel like I'm making progress, I've been "heavy" my whole life so the extra fat has been there a LONG time but I feel confident it will come off, just gotta take my time and do it right


Whos That Skinny Guy?

Lmao Keep Chugging Bro Slow Progress Is Great Progress, Means Perfection Is Coming!

...easy!!!

Skinny? I think all the swole food may be messing with your eyes playboy... I definitely see progress though, just gotta keep moving forward and making changes...gonna be huge differences in the next batch...thanks

C.Coronato
06-19-09, 10:51 am
Check them stretchiesss. Yea brotha. Im real excited to see you diet down man. I hope your ready! Keep it up my man.

http://i570.photobucket.com/albums/ss141/OklahomaMuscle/progress%20pics/stretchmarks.jpg

OklahomaMuscle
06-19-09, 10:54 am
Check them stretchiesss. Yea brotha. Im real excited to see you diet down man. I hope your ready! Keep it up my man.

http://i570.photobucket.com/albums/ss141/OklahomaMuscle/progress%20pics/stretchmarks.jpg

Not ready yet, I still got some size to put on...but I'm stoked to take it down to see whats been under the extra baggage for all these years.

OklahomaMuscle
06-19-09, 11:13 am
Oh forgot to add, I haven't done any cardio in the last month. Vinny suggest I save it until I want to cut so I have been and I'm still getting definition?? Proof that diet is VERY important, I may add some low intensity cardio for the next couple weeks just for no other reason than to tighten up a bit before the Europa...

Aggression
06-19-09, 12:34 pm
Looking good man. I like the idea of holding off on the cardio for now. That way, your body will immediately respond to it when you start.

OklahomaMuscle
06-22-09, 9:50 am
Looking good man. I like the idea of holding off on the cardio for now. That way, your body will immediately respond to it when you start.

I think it's a pretty good plan myself, plus I hate it so putting it off isn't really a problem for me haha