Livin and Dyin

[ArmyAthlete34]

Right now I am 225 with about a 15% bodyfat. I Looking to put on some mass and in a couple years compete in a competition. Right now my training is 3 on 1 off 2 on 1 off repeat. I Just started this and am looking forward to seeing the results it brings out in me

Supps:
Animal Pak
Animal Flex
Shock Thearapy
Storm
Universal Natural Sterol Complex
Whey protein
Casein protein

If anyone has advice or suggestions its all greatly appreciated.

[ArmyAthlete34]

Alright heres the low down on what I've been up to. I was hitting the weights hard about a year ago. Untill one day I was doing the intensity or insanity workout and it was leg day I had stumbled over to the leg press and started doing sets on my last set my groin and lower abdomen just completely failed and the weight came crashing down I was hurt pretty bad. So I haven't trained my legs for a while which discouraged me because my legs are my gift. But now that I am a hundred percent I'm ready to go to battle day in and day out. Back then I was 5'11 230 with an 11% bodyfat but when I got injured I didn't work out as much. Now looking back I am dissapointed in the way I reacted but now I'm ready to get back to my animalistic ways.

[OklahomaMuscle]

Consider me subbed man, I like your plan for building a foundation and then competing, I'm currently doing the same thing, training hard and eating like it's a job. Keep it up

[OklahomaMuscle]

Alright heres the low down on what I've been up to. I was hitting the weights hard about a year ago. Untill one day I was doing the intensity or insanity workout and it was leg day I had stumbled over to the leg press and started doing sets on my last set my groin and lower abdomen just completely failed and the weight came crashing down I was hurt pretty bad. So I haven't trained my legs for a while which discouraged me because my legs are my gift. But now that I am a hundred percent I'm ready to go to battle day in and day out. Back then I was 5'11 230 with an 11% bodyfat but when I got injured I didn't work out as much. Now looking back I am dissapointed in the way I reacted but now I'm ready to get back to my animalistic ways.


I understand ya there man. I'm coming back from a partial pec tear myself. I also stayed a way for while before deciding to get serious. Now I'm still much weaker in my chest, but slow and steady I will put the size back on.Keep at it man, like Ronnie says aint nothin to it but to do it!

[ArmyAthlete34]

Alright now mind you I am just getting back into it especially with my legs but I still felt like I hit them pretty well. So here it is

Leg Extentions: 20-100 20-110 20-120 20-130 20-140 20-150 20-150 20-150

Leg press: 10-370 10-460 10-550 10-550 10-550

Squats: 20-225 20-225 20-225 20-225

Hack Squats: 20-135 20-135 20-135 20-135

Leg curls: 15-100 15-110 15-120 15-130 15-140 15-150

Stiff Leg deads: 15-225 15-225 15-225 15-315 15-315

Thats it I'm sure I wont be able to walk tommorow let alone get out of bed but thats how it goes if you know what I mean.

[ArmyAthlete34]

Today is my rest day I plan on pretty much just being lazy all day I need to recuperate from working out last week and hopefully I will get as recovered as possible for the up coming battle this week. I trying to keep my diet in check on my off days and now go to overboard although its hard when I have that extra time that I'm not in the gym. This will be my first full week with Natural sterol I'll let ya know how it works for me.

[OklahomaMuscle]

Thats some serious volume on the wheels brotha, nothing like a crazy leg day to make you remember why we do what we do... keep up the good work.

[ArmyAthlete34]

Thanks brother thats my favorite body part. So I try to hit them like some people hit there arms.

[ArmyAthlete34]

Today just didn't feel right in the gym I was all jacked up to go and hit the weights hard but it just seemed like when I got down to it I could hardly more the weight. so here it is

Incline BB press- 3 warmup sets 135 225x5 225x5 225x3 drop 185x5
Flat DB press- 55x15 65x15 75x10
incline flyes- 30x15 35x15 40x15 45x15
Flat flyes- 30x15 four sets
Dips to failure 3 sets
Abs

Chest is my weakest body part it lags behind the rest of my body I'm hoping to bring it up but when I feel like I did in this workout it takes me down a peg or two. And that just fuels my fire to get better so that hopefully I wont have to many more days like this one.

[ArmyAthlete34]

Alright I was feeling pretty good in the gym today. Its been a good day the intensity was pretty good. I got to the gym and right before I went out to do my workout I put my headphones on and realized my Ipod wasn't working so I said Fuck it I'm going to hit it hard anyway and just press on. So here it is

Pullups- Bodyweight 3 sets 8 reps warmup
BB Rows- 135x10 185x10 185x10
seated rows- 120x10 180x10 210x7 drop 165x8
1 arm Rows- 60x10 70x10 80x10 drop 65x5
Deadlift- 225x6 275x6 315x6
Yates Rows- 225x6 225x6 225x6

Like I said it was a good day no complaints. Any suggestions feel free to let me know I'm always open for new things.

[OklahomaMuscle]

Nice session man, looks like you killed it. Yates rows? Gonna have to find me a video on those...anything that man did for back should be a staple in the workout. Keep pushin man

[ArmyAthlete34]

I agree with the statement about Dorian Yates he is probably my favorite body builder and trust me Yates rows kill

[ArmyAthlete34]

Today was a great day the weather was nice so I was in a great mood all day today and just knowing that I got to go to the gym to destroy my shoulders excited me that much more.

DB press- 3 warmup sets 30x8 3 working sets 60x20 80x6 80x6
Front BB press- 95x25 165x10 165x15 drop 145x8 drop 95x6
Bent over DB rear laterals- 30x12 40x10 50x8 drop 30x6

It was a solid workout my shoulders were blown up by the end. Man I love that shock therapy.

[ArmyAthlete34]

Today was a pretty easy day more of a recovery day than anything so but I can never stay out of the gym I have this disease its called Drive. My drive is to better myself every day the I'm only as good as my workouts. So I just did some abs today with some cardio.

[OklahomaMuscle]

I hear ya on the Shock Therapy, especially on the shoulders...sometimes i think they may pop they get so swole. Enjoy the "easy" day man...keep up the good work

[NJC_Manhattan]

Lookin good man. Hope this works out for you

[StockRock]

Great plan, solid routines, hope it's working for you. Leg day looks monsterous.

[ArmyAthlete34]

Great plan, solid routines, hope it's working for you. Leg day looks monsterous.
Thanks Brother Yeah leg day was a killer I didn't think I was going to walk out of the gym that day.

Lookin good man. Hope this works out for you

Thanks its been working out pretty good so far I've put on a little weight so thats good.

[ArmyAthlete34]

Well its been a while since I've been on my computer went down and I had to get it fixed. Today was not a good day except for my workout. It started out by me spilling my coffee grounds all over the floor then I went to take a shit and took my phone in with me and it slipped out of my hand into the toilet. Then when I got to the gym I was going over to the squat rack to do some deads and there was a guy over there doing curls seriously fucking curls in the squat rack give me a fucking break. but I didn't let it slow me down.

Lat pull downs- 180x10 210x8 225x8
Deadlift-warm up 225x10 working 315x6 365x6 405x6
1arm DB rows- 70x8 80x8 90x8
pullovers-50x10 60x9 70x9

The intensity of my workout was very good. short rest between sets so all in all it was a great workout.