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Giant Killer
03-05-09, 6:30 pm
GK checkin' in here for a long Journey ahead.

I made a post recently in Livin' about how, for the past year, I've jumped around with different routines and programs, and made 0 progress. In fact, I think I'm a little worse off than I was.

I long to relive the days of when I first worked out, that fire, that drive for bodybuilding. A passion that could not be stopped in the gym. A force to be reckoned with under the bar and at the dinner table.

I'm drawing the line here, now. This is my Journey.

Sitting at 5'9" 187 lbs of unadulterated love for bodybuilding and this life we call Animal. Natural for life but that's not the point, like G-Diesel said, "Natural, not natural, who gives a fuck." Judge not lest ye be judged...but for me, it's natty all the way baby.

Let's get this thing jumpin'.

From here on out it's hard work and volume in a hypertrophy scheme, bread n' butter movements, hard work. Takin' a page from Animal Routine #9. That is all, peace.

Rotator Cuff w/u

Flat Benchpress
bar x 20, 95 x 15, 135 x 12
205 x 10
205 x 10
205 x 8

Incline DB Press
50's x 12
75's x 8
75's x 8
70's x 10

Flat Flye
35's x 15
40's x 12
45's x 12
50's x 12

Incline Flye
35's x 15
40's x 12
45's x 10
50's x 10

DilleGomez
03-05-09, 7:25 pm
hit those weights hard. good luck

Giant Killer
03-06-09, 8:40 pm
hit those weights hard. good luck

Thanks bro. I will hit them hard, no doubt, no other way for me now.

Giant Killer
03-06-09, 8:40 pm
Reverse Grip Rows
bar x 20, 95 x 15, 135 x 10
185 x 10
185 x 10
185 x 10
185 x 10

Mid-grip Pulldowns
105 x 15
135 x 10
180 x 10
180 x 10

Low Cable Rows
120 x 15
150 x 12
180 x 12
180 x 12

DB Rows
80 x 10
80 x 10
80 x 10

Deadlifts (rack)
225 x 8
275 x 8
325 x 8
345 x 8

Giant Killer
03-07-09, 8:32 pm
HS Military Press
45 per side x 20, 55 per side x 15, 65 per side x 12
90 per side x 8
100 per side x 8
110 per side x 6
110 per side x 6
110 per side x 5

Strict Laterals
20's x 10
25's x 10
25's x 10
20's x 10

Rear Delt Flye
100 x 10
100 x 10
100 x 10
100 x 10

Strict BB Shrugs
225 x 10
225 x 10
225 x 10
225 x 10
225 x 10

J Wong
03-08-09, 3:30 pm
Nice workouts man. What happened to the MMA style of training? Just not feeling it?

Giant Killer
03-08-09, 5:07 pm
Nice workouts man. What happened to the MMA style of training? Just not feeling it?

Ya I kept getting a bunch of nagging little injuries from it, and was losing strength and size, and really just not feeling it as the release that I usually get in the gym. I longed to get back to my first love, straight up bodybuilding.

Giant Killer
03-09-09, 4:36 pm
I just received my can of M-Stak in the mail and will be starting the cycle....




....now.





Off to the gym!

Giant Killer
03-09-09, 7:12 pm
Let it be written, I have the freakiest pump of my life right now. Mid-workout I literally thought the sleeves were going to rip on my t-shirt, unflexed. That's a wonderful feeling.

I can feel the M-Stak hunger already. I'm plotting on the massive quantities I'm going to eat tonight.

Straight Bar Curls
50 x 20, 70 x 20
90 x 10
90 x 10
90 x 8

Hammer Curls
50's x 12
50's x 12
50's x 12

One Arm Preacher Curl
25 x 15
35 x 15
35 x 15

Rope Pushdowns
50 x 20, 70 x 20
100 x 15
120 x 12
140 x 10
140 x 10
140 x 10

Skullcrushers
75 x 15
95 x 12
95 x 10

One Arm Overhead DB Extension
35 x 15
35 x 15
35 x 15

Dips
BW x 20
BW x 17
BW x 15

Giant Killer
03-11-09, 9:59 pm
Yesterday was my b-day, I'm the big 2-4 now. Looking back it's just another day. Every time I step in the gym is a real holiday for me.

Bike
5 min. to get the blood moving

Leg Ext.
50 x 20 for 3 sets warmup

Leg Press
8 plates x 15
10 plates x 15
12 plates x 15
14 plates x 15
16 plates x 15

Squats
135 x 20
185 x 20
205 x 20
225 x 16

Hack Squats
3 plates x 20
3 plates x 20
3 plates x 20

Leg Curls
50 x 15
80 x 15
100 x 15
120 x 15
120 x 15

Giant Killer
03-12-09, 10:45 pm
Hanging Leg Raises superset w/ Reverse Crunches
3 sets for 12 reps each exercise

Incline Chair Weighted Crunches superset w/ Cable Crunch
25 lbs x 12 reps superset 100 lbs x 12 reps
35 lbs x 12 reps superset 150 lbs x 12 reps
35 lbs x 12 reps superset 170 lbs x 12 reps

Oblique Cable Woodchoppers superset w/ Side Crunch Chair
50 lbs x 12 reps each side superset 15 lbs x 12 reps each side
50 lbs x 12 reps each side superset 20 lbs x 12 reps each side
50 lbs x 12 reps each side superset 20 lbs x 12 reps each side

Gambit
03-12-09, 10:49 pm
Good looking work in here, GK. I'm definitely thinking you're on the road to something grand.

Keep pounding, brother. Anything I can do to help, I'm game

Giant Killer
03-13-09, 7:05 pm
More weight handled for more reps this week. Up to 192 lbs bodyweight and I could swear looking leaner in the midsection. Could really feel the bench strength today. M-stak is paying off.

There's a pic from today my g/f took for a painting she's doing, as my new avi at bb.com.
http://bodyspace.bodybuilding.com/Killer_Reborn/

Rotator Cuff w/u

Flat Benchpress
bar x 20, 95 x 15, 135 x 12
205 x 12
215 x 10
215 x 8

Incline DB Press
50's x 12
75's x 12
75's x 12
75's x 10

Flat Flye
40's x 15
40's x 15
45's x 12
50's x 12

Incline Flye
50's x 12
50's x 12
50's x 10
50's x 8

Gambit
03-13-09, 7:22 pm
Nice chest work, GK. Real solid day.

Mr. Dead
03-13-09, 7:40 pm
Subbed!!! Solid work going on in here!!! So what supps are ya runnin', currently...?

Giant Killer
03-13-09, 9:38 pm
Nice chest work, GK. Real solid day.

Thanks bro. I felt really great in the gym.


Subbed!!! Solid work going on in here!!! So what supps are ya runnin', currently...?

Currently I am taking:

SportPharma Multi-V: 1 in AM, 1 in PM
SP Joint-V: 3 tabs in AM
SP Beta Alanine: 2 caps in AM, 2 caps in PM for a total of 4g BA daily
SP Just Creatine: 5g in post-workout shake
SP BCAA Max: 4 caps pre-workout, 4 caps post-workout
SP Amino Max: a handful (3-4) with meals throughout the day

Universal Storm: pre-workout

Animal M-Stak: pre-workout

NOW Omega 3: I take 2 capsules in AM and 1 in PM for a total of 3g daily
bulk WPC: 50g between meals, 50g in post-workout shake
bulk WMS: 1 scoop in post-workout shake

Although oats aren't technically a supplement I also would comment on them since grinding oats in the Magic Bullet makes up my "shake carbs".

1/2 cup of Old Fashioned oats is 27g carbs so I do a cup (54g CHO), ground in my post-workout shake (in addition to WMS) and in my shakes between meals

Giant Killer
03-14-09, 9:59 pm
Reverse Grip Rows
bar x 20, 95 x 15, 135 x 10
195 x 10
195 x 10
195 x 10
195 x 10

Mid-grip Pulldowns
135 x 15
185 x 12
195 x 10
195 x 10

Low Cable Rows
150 x 15
180 x 12
180 x 12
180 x 12

Old School T-bar Row*
*barbell in the corner, V-handle, 25 lb. plates for greater ROM
100 x 10
200 x 10
300 x 10
300 x 10
300 x 10

Gambit
03-14-09, 10:08 pm
Reverse Grip Rows
bar x 20, 95 x 15, 135 x 10
195 x 10
195 x 10
195 x 10
195 x 10

Mid-grip Pulldowns
135 x 15
185 x 12
195 x 10
195 x 10

Low Cable Rows
150 x 15
180 x 12
180 x 12
180 x 12

Old School T-bar Row*
*barbell in the corner, V-handle, 25 lb. plates for greater ROM
100 x 10
200 x 10
300 x 10
300 x 10
300 x 10

Nice, GK. That's a damn good back-blaster

Giant Killer
03-14-09, 10:19 pm
Nice, GK. That's a damn good back-blaster

Thanks!

Yeah, I would have liked to do some Deads but my hams are still killin' from leg day.

Opted for some heavy T-bars instead.

Gambit
03-14-09, 10:45 pm
Thanks!

Yeah, I would have liked to do some Deads but my hams are still killin' from leg day.

Opted for some heavy T-bars instead.

I can't blame you there. T-Bars are one of my favorite movements.

focused
03-15-09, 12:36 am
GK, hell yeah man, keep hitting this hard and you'll def see the progress. I'm in the same boat. I've been hittin it hard since i've come back in Iraq, where I didnt' see as much time in the gym as I would have liked. But fuckin' a, live the life you love bro, punish the weights!

Giant Killer
03-15-09, 10:14 am
GK, hell yeah man, keep hitting this hard and you'll def see the progress. I'm in the same boat. I've been hittin it hard since i've come back in Iraq, where I didnt' see as much time in the gym as I would have liked. But fuckin' a, live the life you love bro, punish the weights!

Damn right bro press on!

Giant Killer
03-15-09, 7:19 pm
HS Military Press
45 per side x 20, 55 per side x 15, 65 per side x 12
90 per side x 12
100 per side x 10
110 per side x 8
110 per side x 8
110 per side x 6

Strict Laterals
20's x 10
25's x 10
25's x 10
20's x 10

Rear Delt Flye
100 x 10
100 x 10
100 x 10
100 x 10

Strict BB Shrugs
225 x 10
250 x 10
250 x 10
250 x 10
250 x 10

Mr. Dead
03-16-09, 7:01 pm
Thanks bro. I felt really great in the gym.



Currently I am taking:

SportPharma Multi-V: 1 in AM, 1 in PM
SP Joint-V: 3 tabs in AM
SP Beta Alanine: 2 caps in AM, 2 caps in PM for a total of 4g BA daily
SP Just Creatine: 5g in post-workout shake
SP BCAA Max: 4 caps pre-workout, 4 caps post-workout
SP Amino Max: a handful (3-4) with meals throughout the day

Universal Storm: pre-workout

Animal M-Stak: pre-workout

NOW Omega 3: I take 2 capsules in AM and 1 in PM for a total of 3g daily
bulk WPC: 50g between meals, 50g in post-workout shake
bulk WMS: 1 scoop in post-workout shake

Although oats aren't technically a supplement I also would comment on them since grinding oats in the Magic Bullet makes up my "shake carbs".

1/2 cup of Old Fashioned oats is 27g carbs so I do a cup (54g CHO), ground in my post-workout shake (in addition to WMS) and in my shakes between meals

Definitely got all the bases covered... Great stuff!!!

Giant Killer
03-17-09, 3:50 pm
Day 9 on M-Stak and my weight is up to 195 lbs. I did a crazy double-take when I stepped on the scale. I zeroed it out and stepped on it again, and sure enough...whoever said M-Stak didn't put mass on ya' wasn't trying hard enough. I mean, 9 days? 8 lbs? These kids on prohormones need to sit down with a pen & a pad and listen up. Eat big. Train hard. Make the scale move. That's all there is to it.

Is it lean gains? Hell yes it is. Granted, you can't gain like that without getting a little fat and water involved, but shit, I'm on a quest for bodybuilder mass, football player mass...on a mission to be bigger and better than I was yesterday. I've got no time or tolerance for all this lean gains BS. As long as my abs still peek out I'm golden. Getting shredded is for when I've gained some shit worth showing off...and it's a long way yet.

Anyway, enough bullshit.

Straight Bar Curls
50 x 20, 70 x 15
90 x 10
90 x 10
90 x 10

Hammer Curls
50's x 12
50's x 12
50's x 12

One Arm Preacher Curl
30 x 15
30 x 15
30 x 15

Cambered Bar Pushdowns
50 x 20, 70 x 20
100 x 15
120 x 12
150 x 10
150 x 10
150 x 10

Skullcrushers
75 x 15
95 x 12
95 x 10

One Arm Overhead DB Extension
35 x 15
35 x 15
35 x 15

Dips
BW x 20
BW x 18
BW x 15

Gambit
03-17-09, 4:44 pm
Damn, GK. Hope you don't have to use your arms for anything other than scratching your head!

I know how you feel about the M.Stak. Every cycle I use it, I put on about 4-5 GOOD pounds. It's a great supplement, but there's nothing like good home cooking...and copious amounts of it

Giant Killer
03-17-09, 5:00 pm
Damn, GK. Hope you don't have to use your arms for anything other than scratching your head!

I know how you feel about the M.Stak. Every cycle I use it, I put on about 4-5 GOOD pounds. It's a great supplement, but there's nothing like good home cooking...and copious amounts of it

Man I'm telling you my nose itches a lot because my allergies are kicking in and I had to literally bend over to reach it, haha.

Giant Killer
03-18-09, 10:07 pm
Bike
5 min. to get the blood moving

Leg Ext.
50 x 20 for 3 sets warmup

Leg Press
8 plates x 15
10 plates x 15
12 plates x 15
14 plates x 15
16 plates x 15

Squats
135 x 20
185 x 20
205 x 20
225 x 20

Hack Squats
3 plates x 20
4 plates x 20
4 plates x 20

Will hit hams tomorrow...

widdlewade44
03-18-09, 10:12 pm
Another solid session in the log GK. Keep smashing brother!

Kevin
widdlewade44

Giant Killer
03-18-09, 10:41 pm
Another solid session in the log GK. Keep smashing brother!

Kevin
widdlewade44

Thanks bro! Felt like a monster in the gym today...who put andro in my M-stak? haha

Giant Killer
03-19-09, 8:32 pm
Lying Leg Curl
80 x 20
100 x 15
120 x 12
120 x 12
120 x 12

SLDL
bar x 12
135 x 10
235 x 10
235 x 10
235 x 10

Standing Calf Raise
135 x 15
225 x 15
275 x 15
275 x 15
275 x 15

Seated Calf Raise
90 x 20
115 x 20
115 x 20

Gambit
03-19-09, 8:38 pm
Lying Leg Curl
80 x 20
100 x 15
120 x 12
120 x 12
120 x 12

SLDL
bar x 12
135 x 10
235 x 10
235 x 10
235 x 10

Standing Calf Raise
135 x 15
225 x 15
275 x 15
275 x 15
275 x 15

Seated Calf Raise
90 x 20
115 x 20
115 x 20

Nice work, GK. Gonna have some fucking ham-hocks hanging off the back of your legs and some diamond hard calves.

Beast Genetics
03-19-09, 8:44 pm
Solid work in here GK keep it rolling-Beast

Giant Killer
03-20-09, 9:39 pm
Just couldn't keep myself out of the gym today, my chest felt fresh...turns out my tris were a little burnt but nothing that got in the way of my NEW BENCH PR! Fuck yes. On February 27th I could only hit 225 for 3 reps. Felt like a king after I ripped it for 8 reps.

Weight is holding steady at 195 lbs.

Rotator Cuff w/u

Flat Bench
bar x 20, 95 x 20, 135 x 12
205 x 12
215 x 12
225 x 8 *PR

Incline HS Press
with narrow grip
225 x 10
225 x 10
225 x 10
225 x 10

Weighted Forward Leaning Dips
+45 x 10
+45 x 10
+45 x 10

Flat DB Flyes
50's x 12
50's x 12
50's x 12 dropset to> 40's x 8 dropset to> 30's x 5

Cable Flye
with maximum contraction of most muscular position
50 x 10
60 x 10

mchik
03-20-09, 10:00 pm
Great to see you back GK!

Giant Killer
03-21-09, 12:10 am
Here's a little video I put together of my progress since I started working out. Couldn't have done it without you guys.

http://www.youtube.com/watch?v=GK-Ey5v_n8E

rocky36
03-21-09, 12:51 am
great progress bro

violator
03-21-09, 8:23 am
sick vid bru....then again, i wouldnta expected anything less....
ur physique is a real testimony to persistence & determination....

Giant Killer
03-21-09, 2:07 pm
great progress bro


sick vid bru....then again, i wouldnta expected anything less....
ur physique is a real testimony to persistence & determination....

Thanks so much guys!

Giant Killer
03-22-09, 12:54 am
Weighted Decline Sit Up superset Hanging Leg Raise
3 sets
20 x 12 superset BW x 12

Weighted Ab Chair superset Lying Windshield Wiper
3 sets
30 x 20 superset 5 lb ball x 20

Oblique Cable Woodchopper superset Cable Crunch
50 x 10 each side superset 150 x 10
60 x 10 each side superset 150 x 10
60 x 10 each side superset 150 x 10

Mr. Dead
03-23-09, 7:34 pm
Weighted Decline Sit Up superset Hanging Leg Raise
3 sets
20 x 12 superset BW x 12

Weighted Ab Chair superset Lying Windshield Wiper
3 sets
30 x 20 superset 5 lb ball x 20

Oblique Cable Woodchopper superset Cable Crunch
50 x 10 each side superset 150 x 10
60 x 10 each side superset 150 x 10
60 x 10 each side superset 150 x 10

Dang!!! You beat the hell out of those abs!!! Great job!!!

Giant Killer
03-23-09, 7:50 pm
Set a new PR on deadlifts today. Felt like a monster.

Wide Grip Pullup
BW x 10, BW x 10
+45 x 8
+45 x 7
+45 x 6

Inv. Grip HS Pulldown
140 x 10
190 x 10
190 x 10
190 x 10

Low Cable Row
150 x 12
180 x 12
180 x 12

Deadlifts*
*rack set well below knee
225 x 8
315 x 8
365 x 8 *PR
365 x 5

Mr. Dead
03-23-09, 7:51 pm
Great session!!! Congrats on the PR!!!

Gambit
03-23-09, 7:55 pm
Great work, GK. You're pounding like a champ.

Giant Killer
03-23-09, 7:55 pm
Great session!!! Congrats on the PR!!!

Thanks bro, I didn't think I had the gas left in me but I just cranked 'em out...after a little motivational self-talk.


Great work, GK. You're pounding like a champ.

Thanks man! Gotta' keep pounding.

Giant Killer
03-25-09, 10:06 pm
Started using the AWO Stack today...Grape Shock, Citrus Intra, Apple Torrent. So far so good, I had some awesome endurance and strength, my BB shrugs went WAY up to 275 and with authority...DB pressed 75's with authority too. I felt at the end of the workout like I could go a whole 'nother session.

Seated DB Press
30's x 20
40's x 15
50's x 10
60's x 10
75's x 10
75's x 9

Leaning Cross Body Cable Side Laterals*
*with continuous tension in a full ROM
40 x 10 (not strict enough)
30 x 10
30 x 10
30 x 10

Rear Delt Flye Machine
110 x 10
110 x 10
110 x 10
110 x 10

BB Shrugs
225 x 10
275 x 10
275 x 10
275 x 10

Gambit
03-25-09, 10:10 pm
GREAT work, GK.

violator
03-26-09, 4:22 am
solid work so far...lets see where this goes...ill be watching...

Themostocles
03-26-09, 5:58 am
New journey, no wonder I hadn't seen any updates in the other one. So I am a little slow sometimes lol. Great pressing GK. You going to make another ABC anytime soon?

Giant Killer
03-26-09, 11:45 am
New journey, no wonder I hadn't seen any updates in the other one. So I am a little slow sometimes lol. Great pressing GK. You going to make another ABC anytime soon?

I hope to starting in May. I work every weekend since I'm in school during the week and you guys always have them on Saturdays!

I really look forward to seeing you guys again and training, I swear last time I trained biceps with you my arms were sore for a week!

Themostocles
03-26-09, 2:00 pm
I've gotten alittle better, lets see if we can make it two lol

LittleMan55
03-26-09, 2:40 pm
Damn G.K. I'm behind and feel like an idiot now seeing as how I just found this. Looks like you are still killing it though. I wouldn't expect anything less.

2003Slobra
03-26-09, 5:04 pm
Looking sick! Definitely will follow this one! Keep up the good work Bro!

Giant Killer
03-26-09, 10:44 pm
DB Curls
20's x 20, 30's x 12
40's x 10
45's x 10
45's x 10

Incline Hammer Curls
30's x 10
30's x 10
30's x 10

HS Preacher Curl
45 x 15
70 x 15
70 x 12 + 3 resistance negatives

Rope Pushdown
100 x 20, 120 x 12
150 x 10
150 x 10
150 x 10

Close Grip Bench Press
95 x 10
135 x 10
175 x 10
175 x 10
175 x 10

Unilateral Rev. Grip Pushdown
50 x 10
70 x 10
70 x 10
70 x 10 dropset to> 50 x 8 dropset to> 40 x 8

Themostocles
03-27-09, 2:31 am
Soembody wants some big guns!

Giant Killer
03-27-09, 6:47 pm
Well...the hardest thing for me to do is to walk away from the gym. I hate it. Today though, I just had to listen to my body and go home.

Ironically, I felt my right knee flare up on squats with 135, but with 275 it felt fantastic...then the irony continued when I put only 10 plates on the Leg Press and had to stop after 2 reps.

Recumbent Bike w/u
5 min.

Squats
bar x 15
135 x 10 (my first sign that something wasn't right)
185 x 10 (felt fine)
225 x 10
275 x 10 (piece of cake)

Stiff Leg Deads
bar x 15
135 x 10
225 x 10
225 x 10

Leg Press
10 plates x 2 (had to just walk away from it)

Themostocles
03-28-09, 12:02 pm
Hope the knee feels better, and you defintely did the smart thing.

Giant Killer
03-28-09, 5:28 pm
Hope the knee feels better, and you defintely did the smart thing.

Yup, today just gonna bust out the good 'ol heating pad, kick back, relax, and watch the Mizzou game.

Giant Killer
03-29-09, 10:34 pm
Rotator Cuff w/u

Flat Barbell Benchpress
bar x 15, 95 x 12
135 x 10
185 x 10
205 x 10
205 x 10
205 x 10
205 x 9
205 x 7

DB Pullovers
50 x 10
60 x 10
60 x 10

HS Incline Press
225 x 10
225 x 10
225 x 10

Cable Xover
50 x 10
50 x 10

Gambit
03-29-09, 11:31 pm
Rotator Cuff w/u

Flat Barbell Benchpress
bar x 15, 95 x 12
135 x 10
185 x 10
205 x 10
205 x 10
205 x 10
205 x 9
205 x 7

DB Pullovers
50 x 10
60 x 10
60 x 10

HS Incline Press
225 x 10
225 x 10
225 x 10

Cable Xover
50 x 10
50 x 10

Damn, GK. You put in some work! Keep it up

Themostocles
03-30-09, 2:25 am
Good to see someone doing rotator cuff work. Nice chest work GK

Giant Killer
03-30-09, 11:30 am
Damn, GK. You put in some work! Keep it up

Thanks brother!


Good to see someone doing rotator cuff work. Nice chest work GK

My right rotator's been a bit iffy lately, but it's good. I just have to make sure I get in a thorough warmup before getting into it.

Giant Killer
03-30-09, 9:56 pm
Barbell Rows
bar x 15, 135 x 10
185 x 10
225 x 10
225 x 10
225 x 10

Dumbell Rows
110 x 12
110 x 12
110 x 12

HS Rev.Grip Pulldown
225 x 10
225 x 10
225 x 10
225 x 10

Low Cable Row
180 x 10
180 x 10
180 x 10

Gambit
03-30-09, 10:26 pm
Glad to see that fire's still burning white-hot, GK!

Themostocles
03-31-09, 2:29 am
Now my lats feel week, good things it back day tomorrow lol

Giant Killer
04-01-09, 6:26 pm
Holy shit guys if you have an HS Iso Lateral machine in your gym and you haven't tried it out, do it. I don't think I've ever felt complete isolation and destruction of my side delts until this day. The first set was surprising and painful, a searing burn from the trap insertion all the way down. Damn, I think sticking with this thing will get me wide as a house!

Rotator Cuff w/u

Standing Military Press
bar x 15, 95 x 10
145 x 10
145 x 9
145 x 8

Upright Rows
95 x 10
145 x 10
145 x 9
145 x 10

HS Iso Lateral
25's x 12
25's x 12
25's x 12

HS Rear Lateral
20's x 12
25's x 12
25's x 12
25's x 12

Themostocles
04-02-09, 3:09 am
HS Iso Lateral machine in your gym

*is envious*

Giant Killer
04-02-09, 11:37 am
*is envious*

You don't train at Gold's anymore?

Themostocles
04-02-09, 1:31 pm
You don't train at Gold's anymore?

Only at ABCs. Its 15miles out of my way. My gym is what used to be an old grocery store, lots of room and good equipment, just not one of those.

Giant Killer
04-02-09, 9:42 pm
Hoping for the best on legs tomorrow, no problems with the knee lately except a little random tenderness yesterday on the standing presses. Planning on going in and training hard and smart, and getting my legs beat up the safest way possible.

Barbell Curls
bar x 20, 65 x 12
85 x 10
85 x 10
85 x 9

DB Curls
40's x 10
45's x 10
45's x 10
45's x 8

Hammer Curls
50's x 10
50's x 10
50's x 10

Close-Grip Bench
bar x 20, 95 x 12
135 x 10
185 x 10
185 x 10
185 x 10

Overhead DB Press
70 x 10
80 x 10
80 x 10
80 x 10

Weighted Dips
+25 x 10
+50 x 10
+50 x 10 dropset to> BW x 10

Gambit
04-02-09, 9:44 pm
Damn, GK. You're killing it lately. You got me psyched for guns tomorrow.

Giant Killer
04-02-09, 9:46 pm
Damn, GK. You're killing it lately. You got me psyched for guns tomorrow.

Hell yeah brother hit it hard. I know one thing my arms are freakin' pumped...Shock Therapy and Intra-Aid really have the shirt sleeves busting.

Themostocles
04-03-09, 2:57 am
Nice gun show, hope the knee holds up for you tomorrow

BeastCook
04-03-09, 7:43 pm
Ya I kept getting a bunch of nagging little injuries from it, and was losing strength and size, and really just not feeling it as the release that I usually get in the gym. I longed to get back to my first love, straight up bodybuilding.

hell yeah bodybuilding is the way to go!

Giant Killer
04-03-09, 9:28 pm
Played it really safe at first and then went off like a bomb when I found not only did I feel good but I felt strong as fuck. Wrapped up the knees in the power squat for 315, 365, & 405, which went off without a hitch...knees felt nice and buttery. Working on the outer sweep a little bit with the narrow stance hacks.

Bike w/u
5 minutes

Leg Ext. w/u
50 x 20
50 x 20

Leg Press
6 plates x 15
10 plates x 12
14 plates x 10
16 plates x 10
18 plates x 10

Power Squat Machine
*feet slightly forward, to parallel
135 x 12
225 x 10
315 x 10
365 x 10
405 x 8

Narrow Stance Hacks
*feet/legs completely together
2 plates x 20
3 plates x 15
4 plates x 15
4 plates x 12

Lying Leg Curl
100 x 15
130 x 12
150 x 10
150 x 10

Giant Killer
04-05-09, 8:03 pm
Rotator Cuff w/u

Flat Barbell Benchpress
bar x 15, 95 x 12
135 x 10
185 x 10
225 x 10
245 x 7 *PR
245 x 7
225 x 9

Incline DB Flye
30's x 10
45's x 10
50's x 10
55's x 10

HS Wide Chest
225 x 10
275 x 10
275 x 10
275 x 10 dropset to> 225 x 5

Pec Deck Push-Press*
*instead of the typical arm position I grab the pads with my hands, much like a DB Flye position
125 x 10
125 x 10
125 x 10

Themostocles
04-06-09, 3:26 am
Great PR, strong pressing

Giant Killer
04-06-09, 8:36 pm
After the beating my legs took the other day, in clinicals today I did not sit down once, and my legs were SORE AS HELL. I proceeded to do my whole back workout without standing, my legs are dead weight.

Wide Grip Pullup
BW x 12
BW x 12
BW x 12

Wide Grip Pulldown
150 x 10
180 x 10
180 x 10
195 x 10

Low Cable Row
180 x 10
180 x 10
180 x 10

Inverse Grip HS Pulldown
225 x 10
225 x 10
225 x 10
225 x 10

Unilateral D-handle Pulldown
100 x 10
120 x 10
120 x 10

Themostocles
04-07-09, 2:05 am
Solid work as usual

Giant Killer
04-07-09, 9:02 am
Solid work as usual

Thank you sir.

Giant Killer
04-08-09, 4:11 pm
Angry workout.

Rotator Cuff w/u

HS Shoulder Press
135 x 15
225 x 10
265 x 10
265 x 9

Seated DB Press
70's x 10
70's x 10
70's x 8

HS Iso-Lateral
25's x 10
25's x 10
25's x 10
25's x 10

Barbell Shrugs
225 x 10
275 x 10
315 x 10
315 x 9

Gambit
04-08-09, 4:12 pm
Nice work, GK. Angry workouts can be the best

Giant Killer
04-08-09, 4:16 pm
Nice work, GK. Angry workouts can be the best

It was quite therapeutic. I'm as gentle as a lamb now...before my workout, I was a dangerous individual.

Mr. Dead
04-08-09, 4:18 pm
Gotta love "Iron Therapy"... My best workouts come from that... Way to put the energy to good use...

Giant Killer
04-09-09, 4:42 pm
Bodyweight is up to 196.5, very pleased with that. Been holding weight well and making that strenuous climb to 200.

Barbell Curls
50 x 20, 70 x 12
90 x 10
90 x 10
90 x 9

Incline Hammer Curls
30's x 10
30's x 10
30's x 10

Preacher EZ Bar Curls
75 x 12
95 x 10
95 x 10
75 x 12

Close Grip Benchpress
bar x 15
135 x 10
185 x 10
205 x 10
205 x 9
205 x 8

Rope Pushdown
100 x 12
130 x 10
130 x 10
130 x 10

Straightbar Skullcrushers
80 x 12
90 x 10
90 x 10

Dips
BW x 20
BW x 15

Themostocles
04-10-09, 3:23 am
Showing off with those dips at the end lol. Congrats on the weight gain

Giant Killer
04-10-09, 12:45 pm
Showing off with those dips at the end lol. Congrats on the weight gain

Those are painful as hell man. Just use 'em to blast whats left out of my tris.

Giant Killer
04-10-09, 3:43 pm
Clearshot pre
Citrus Intra-Aid + Citrus Carb Max intra
Apple Torrent + Citrus Carb Max + whey post

Apple Torrent with Citrus Carb Max is OFF THE HOOK

Bike w/u
5 min.

Leg Ext.
50 x 20
50 x 20

Leg Press
8 plates x 15
12 plates x 10
14 plates x 10
16 plates x 10
18 plates x 10

Squats
135 x 20
225 x 10
245 x 10
275 x 10

Hack Squats (feet together)
3 plates x 20
4 plates x 20
4 plates x 18
4 plates x 15

Lying Leg Curl
80 x 15
100 x 12
130 x 10
130 x 10
130 x 10

Giant Killer
04-11-09, 9:03 pm
Single Leg Press Calf Raise
superset with
Single Leg Seated Calf Raise
6 plates x 15 superset 45 x 15 for 3 sets

Leg Press Calf Raise
superset with
Seated Calf Raise
8 plates x 15 superset 90 x 15 for 3 sets

Themostocles
04-11-09, 9:08 pm
Going for some giganti-calves?

Giant Killer
04-11-09, 9:09 pm
Going for some giganti-calves?

Gotta' swing some attention their way I neglect calves all too often.

I like this routine a lot, it was an experiment, and I think it will be a staple for me depending on my soreness over the next few days.

Themostocles
04-11-09, 9:11 pm
Gotta' swing some attention their way I neglect calves all too often.

I like this routine a lot, it was an experiment, and I think it will be a staple for me depending on my soreness over the next few days.

Ive never had to work on calves much. But bi's are going to take some work... :(

Giant Killer
04-16-09, 5:35 pm
04/13 Chest
-Rotator Cuff w/u
-Flat Bench pyramiding to 3 heavy sets of same weight
-HS Incline Press 3 sets, last set 3 rest pauses with 10 sec. rest
-Cable Xover 3 sets, last set a drop set

04/14 Back
-Rotator Cuff w/u
-Chins 4 sets BW warmup
-T-bars pyramiding to 3 heavy sets of same weight
-Rev. Grip HS Pulldown 4 sets, last set 3 rest pauses with 10 sec. rest
-Straigh Arm Pulldown 3 sets, last set a drop set


So this week so far I did basically a warm up, then some different intensity techniques on each "last set", heavy volume, rest pauses, and drop sets.

Giant Killer
04-16-09, 5:42 pm
1 cap Thermadrene & 5 caps BCAA Max pre
Intra-Aid + Carb Max intra
Torrent + bulk WPC post

HS Shoulder Press
135 x 15
185 x 10
225 x 10*
225 x 10
225 x 10
*will probably jump up next week, this was "lighter feeling" today

HS Iso-Lateral
25 per side x 10
25 per side x 10
25 per side x 10
25 per side x 10 -rest pause 10 seconds- 7 reps -rp 10 sec.- 5 reps

Cable Lateral Giant Set
Bent Cable Rear Lateral giant set Cable Side Lateral giant set Cable Front Lateral
30 x 10 REAR, 30 x 8 SIDE, 30 x 8 FRONT
40 x 10 REAR, 30 x 8 SIDE, 30 x 8 FRONT
40 x 10 REAR, 30 x 6 SIDE, 30 x 6 FRONT

Mr. Dead
04-16-09, 5:58 pm
Definitely putting the work in!!! Very solid sessions!!!

Themostocles
04-17-09, 1:22 am
Definitely putting the work in!!! Very solid sessions!!!

x2. Good looking week GK

Giant Killer
04-17-09, 9:05 pm
I have reached a legit 200 lbs bodyweight now.

Tri Pushdown
70 x 20
100 x 15
120 x 15
130 x 15
150 x 15

Close Grip Bench
135 x 10
185 x 10
205 x 10
205 x 10

Weighted Dips
+45 x 12
+45 x 12
+45 x 12
+45 x 10 rest-pause> 5 reps rest pause> 2 reps

DB Curls
20's x 15
30's x 12
40's x 10
40's x 10
40's x 10

Spider Curls
75 x 10
75 x 10
75 x 10

HS Preacher Curl
45 x 12
70 x 10
70 x 10
70 x 10 rest-pause> 5 reps rest pause> 3 forced negatives

Themostocles
04-18-09, 12:01 am
Solid work. Hows the rest of life going?

Giant Killer
04-18-09, 10:55 am
Solid work. Hows the rest of life going?

Pretty good bro. One month of nursing school left, for all intents and purposes I'm done, it's just foreplay from this point.

The certification exam for RN's is called NCLEX, and I took an "NCLEX predictor" this week that tells you what your chances of passing on the first attempt are...my probability of passing on the first attempt is 98%.

So as soon as I get done jumping through all the hoops and taking my exam, probably mid-May...I get to make that sweet income jump from $11/hr to $25/hr...got a position in a Cardiovascular ICU working nights. Will work days while in orientation (~2 months), and then make the switch to nights 7pm-7am.

NOT TO MENTION AT THAT POINT I GET TO STOP WORKING WEEKENDS AND START GETTING MY ASS TO THE ABC'S AGAIN!

LittleMan55
04-18-09, 11:06 am
Nice pay jump G.K. sounds like things are clicking in your life right now and that kicks ass! Work outs look great as always too.

Giant Killer
04-18-09, 11:20 am
Nice pay jump G.K. sounds like things are clicking in your life right now and that kicks ass! Work outs look great as always too.

Thanks bro, I've been busting my ass so hard, school and work full time, "8 days a week" for the past 4 years and finally I can see the light at the end of the tunnel. It's very refreshing.

LittleMan55
04-18-09, 11:39 am
Thanks bro, I've been busting my ass so hard, school and work full time, "8 days a week" for the past 4 years and finally I can see the light at the end of the tunnel. It's very refreshing.

I hope I'm in that position next year. 8 Years of school past high school (5 in undergrad, 3 in law school) will have been more than enough at that point. I feel like I have been in school forever! But, the light at the end of the tunnel will definitely provide the drive to finish strong.

Giant Killer
04-19-09, 6:19 pm
...when the bleeding slows, preparation for decapitation can be started.
continue the cut to the throat around the entire neck,
from the jawline to the back of the skull.
once muscle and ligament have been sliced away,
the head can completely be removed by propping it up on its side and twisting it off, separation occurred where the spinal cord meets the skull.
this is indicative of the method that can be used for dividing other bones and joints, although the meat should generally be cut through first with a knife, and the exposed bone then separated with a saw or cleaver.
the merits for keeping the skull as a trophy are debatable for a few principle reasons:
First, the human skull may call suspicious attention to the new odor.
Second, a thorough cleaning is difficult due to the large brain mass, which is hard to remove without opening the skull. the brain is not good to eat.
removing the tongue and eyes, skinning the head, and placing it outside in a wire cage would be affective. the cage allows small scavengers such as ants and maggots to cleanse the flesh from the bone, while preventing it from being carried off by larger scavengers such as dogs and children.
after a sufficient period of time, you may retrieve the skull and boil it.....

Bike w/u

Leg Ext.
50 x 20
50 x 20

Squats (narrow stance)
135 x 12
185 x 10
235 x 10
285 x 8

Hack Squats (feet together)
3 plates x 18
3 plates x 15
3 plates x 14 rest-pause> 8 reps rest-pause> 5 reps

Lying Leg Curl
100 x 12
130 x 12
150 x 12 dropset> 130 x 7 dropset> 100 x 5
superset with
Leg Ext.
100 x 10
100 x 10
100 x 10 dropset> 70 x 5 dropset> 50 x 4

Themostocles
04-20-09, 2:48 am
Good to know... and great leg work work, nice squatting bro

xMATT182x
04-20-09, 9:39 am
...when the bleeding slows, preparation for decapitation can be started.
continue the cut to the throat around the entire neck,
from the jawline to the back of the skull.
once muscle and ligament have been sliced away,
the head can completely be removed by propping it up on its side and twisting it off, separation occurred where the spinal cord meets the skull.
this is indicative of the method that can be used for dividing other bones and joints, although the meat should generally be cut through first with a knife, and the exposed bone then separated with a saw or cleaver.
the merits for keeping the skull as a trophy are debatable for a few principle reasons:
First, the human skull may call suspicious attention to the new odor.
Second, a thorough cleaning is difficult due to the large brain mass, which is hard to remove without opening the skull. the brain is not good to eat.
removing the tongue and eyes, skinning the head, and placing it outside in a wire cage would be affective. the cage allows small scavengers such as ants and maggots to cleanse the flesh from the bone, while preventing it from being carried off by larger scavengers such as dogs and children.
after a sufficient period of time, you may retrieve the skull and boil it.....

Bike w/u

Leg Ext.
50 x 20
50 x 20

Squats (narrow stance)
135 x 12
185 x 10
235 x 10
285 x 8

Hack Squats (feet together)
3 plates x 18
3 plates x 15
3 plates x 14 rest-pause> 8 reps rest-pause> 5 reps

Lying Leg Curl
100 x 12
130 x 12
150 x 12 dropset> 130 x 7 dropset> 100 x 5
superset with
Leg Ext.
100 x 10
100 x 10
100 x 10 dropset> 70 x 5 dropset> 50 x 4

Hell of a workout dude, good job.

Giant Killer
04-20-09, 7:03 pm
Good to know... and great leg work work, nice squatting bro

Thanks bro I'll be seeing you soon...

Giant Killer
04-21-09, 7:49 pm
Recently I purchased some bulk ALCAR aka Acetyl-L-Carnitine and a capping kit. It arrived today and I capped up 100 of 'em. I took 2g pre-workout and OMFG it was awesome. I had a rush of euphoria and energy right before I left for the gym and when I got there my focus and endurance was off the chain. At $9 for a 50 day supply this is a new staple for me, without a doubt.

Anyway...

Rotator Cuff w/u

Flat BB Bench
bar x 20, 95 x 12
135 x 10
185 x 10
205 x 10
235 x 8 (*PR)

Incline HS Press
225 x 12
225 x 12
225 x 8 rest-pause> 4 reps rest-pause> 2 reps

Cable Xover
50 x 10
60 x 10
70 x 10
70 x 10 dropset> 50 x 6 dropset> 30 x 5

mritter3
04-21-09, 7:52 pm
great chest day GK, sounds like you got a hell of a deal on the alcar, congrats on the pr, keep up the solid work.

Themostocles
04-22-09, 2:45 am
Nice PR, I got to get cracking on my flat bench work again

Gambit
04-22-09, 11:10 am
Nice chest work, GK.

Giant Killer
04-22-09, 12:06 pm
great chest day GK, sounds like you got a hell of a deal on the alcar, congrats on the pr, keep up the solid work.


Nice PR, I got to get cracking on my flat bench work again


Nice chest work, GK.

Thanks brothers!

Mr. Dead
04-22-09, 1:17 pm
Great session!!! Congrats on the PR!!!

Giant Killer
04-22-09, 5:07 pm
Wide Pulldown
105 x 15
150 x 10
180 x 10
210 x 10

Deadlifts (from the floor)
135 x 5
225 x 5
315 x 3
405 x 1
495 x 0 (couldn't lock out)
475 x 1 (*PR, smooth lockout)

Rev. Grip HS Pulldown
225 x 10
275 x 9
275 x 8 rest-pause> 5 reps rest-pause> 3 reps

Low Cable Row
195 x 10
195 x 10
195 x 8 dropset> 165 x 5 dropset> 150 x 4

Giant Killer
04-24-09, 4:29 pm
Rotator Cuff w/u

Seated DB Presses
30's x 15
50's x 10
70's x 10
80's x 6 (*PR)

HS Behind-the-Neck Press
225 x 10
225 x 10
225 x 8 rest-pause> 4 reps rest-pause> 2 reps

Behind-the-Back Cable Side Lateral
30 x 10
30 x 10
30 x 10
30 x 10 dropset> 20 x 5 dropset> 10 x 5

Themostocles
04-25-09, 1:17 am
Great PR bro, those delts must have been ready to explode

Giant Killer
04-25-09, 10:52 am
Great PR bro, those delts must have been ready to explode

Heck yeah they were. I skimped out on the rear delts and traps since I got that heavy deadlift PR a few days back I figured they got worked.

Giant Killer
04-25-09, 9:55 pm
Rope Pushdown ---superset with--- Barbell Curl
80 x 20 --- 50 x 20
100 x 10 --- 70 x 10
130 x 10 --- 90 x 10
130 x 10 --- 90 x 10

Straight Bar Skulls superset with Hammer Curl
70 x 12 --- 30's x 10
100 x 10 --- 50's x 10
100 x 10 --- 50's x 10

Dips superset with HS Preacher Curl
BW x 20 --- 70 x 12
BW x 18 --- 70 x 12
BW x 17 --- 70 x 10

Themostocles
04-25-09, 10:37 pm
You and your crazy supersets, bah! lol

Giant Killer
04-26-09, 10:34 am
You and your crazy supersets, bah! lol

Great pumps! supersetting arms is always fun, I don't know if it's the best for growth, but it's a good change up

J Wong
04-26-09, 11:02 am
You and your crazy supersets, bah! lol

x2.. must have been a crazy pump

Giant Killer
04-26-09, 7:28 pm
5 min. bike w/u

Squats (high rep pre-exhaust)
bar x 50 reps
135 x 45 reps
185 x 22 reps
205 x 18 reps

Leg Press
10 plates x 15
12 plates x 12
14 plates x 10
16 plates x 10
16 plates x 10
16 plates x 10 rest-pause> 5 reps rest-pause> 3 reps

Leg Extension
100 x 10
120 x 10
120 x 10
120 x 10 dropset> 100 x 5 dropset> 80 x 4

Lying Leg Curl
100 x 15
130 x 10
150 x 10
150 x 10 dropset> 130 x 5 dropset> 100 x 5

Themostocles
04-27-09, 2:25 am
THat is some crazy ass repping on those squats

Giant Killer
04-28-09, 7:34 pm
THat is some crazy ass repping on those squats

Thanks dude!

Giant Killer
04-28-09, 7:37 pm
Rotator Cuff w/u

Flat BB Bench
bar x 20
95 x 12
135 x 12
185 x 10
225 x 10
225 x 10
225 x 8

HS Decline Press
135 x 12
225 x 12
275 x 10
275 x 10 rest-pause> 5 reps rest-pause> 3 reps

Flat DB Flye
40's x 10
50's x 10
60's x 10
60's x 10

Cable Xover
60 x 10
60 x 10
60 x 10 dropset> 50 x 5 dropset> 40 x 5

mritter3
04-28-09, 7:38 pm
solid chest day GK, gonna feel that tomorrow..keep it up.

Giant Killer
04-28-09, 7:42 pm
solid chest day GK, gonna feel that tomorrow..keep it up.

I know man I am feelin' it right now. Have never hit up the decline movements but I really like the feel of that machine.

mritter3
04-28-09, 7:45 pm
I know man I am feelin' it right now. Have never hit up the decline movements but I really like the feel of that machine.

thats cool man, always good to mix it up every now and then....good stuff

BeastCook
04-30-09, 1:45 am
Rotator Cuff w/u

Flat BB Bench
bar x 20
95 x 12
135 x 12
185 x 10
225 x 10
225 x 10
225 x 8

HS Decline Press
135 x 12
225 x 12
275 x 10
275 x 10 rest-pause> 5 reps rest-pause> 3 reps

Flat DB Flye
40's x 10
50's x 10
60's x 10
60's x 10

Cable Xover
60 x 10
60 x 10
60 x 10 dropset> 50 x 5 dropset> 40 x 5

how come no incline?

BeastCook
04-30-09, 1:45 am
good shit bro!

Giant Killer
04-30-09, 6:12 pm
how come no incline?

I've hit a lot of incline in my time and I'm working on more fullness in the bottom portion of the pec. I feel like my chest disappears when I raise my arms above my head and I'm trying to get more balance in that area.

Giant Killer
04-30-09, 6:16 pm
Wide Pullup w/u
BW x 10
BW x 10
BW x 10

Barbell Row
135 x 12
185 x 10
205 x 10
205 x 10

DB Row
105 x 15
110* x 12
110 x 12
*highest they go unfortunately

Rev Grip HS Pulldown
225 x 10
265 x 8
265 x 7 rest-pause> 5 reps rest-pause> 3 reps

Straight Arm Pulldown
100 x 10
120 x 10
130 x 10 dropset> 120 x 5 reps dropset> 100 x 4 reps

Gambit
04-30-09, 6:33 pm
Great work, GK. Real nice back session.

Themostocles
05-01-09, 3:10 am
Come out to my gym GK, we go up to 150s

Giant Killer
05-01-09, 8:18 pm
Come out to my gym GK, we go up to 150s

That would be sweet.

Giant Killer
05-01-09, 8:21 pm
Rotator Cuff w/u

Arnold Presses
25's x 15
35's x 12
45's x 10
55's x 10
55's x 10

HS Shoulder Press superset with DB Laterals
225 x 10 superset 25's x 10
225 x 10 superset 25's x 10
225 x 8 superset 25's x 8

Rear Delt Machine
100 x 10
100 x 10
100 x 10

BB Shrugs
225 x 10
275 x 10
275 x 10
275 x 10

mritter3
05-01-09, 10:55 pm
way to kill the shoulder GK, looking good bro.

Giant Killer
05-02-09, 8:07 am
way to kill the shoulder GK, looking good bro.

Thanks bro. Haven't broke out the Arnold Presses in awhile, those are good.

Giant Killer
05-02-09, 9:50 pm
I'm considering reducing my volume appreciably over the next 8ish weeks and going for intensity techniques, basically what I've been transitioning to in the last couple weeks boiled down even further to the good stuff. I'm also feeling a bit worn out so the high volume stuff will have to be put on hold for a bit so I can recup.

Rope Pushdown w/u
70 x 15, 100 x 12, 100 x 12

CGBP
135 x 10
185 x 10
205 x 8
205 x 8

HS Dip
140 x 10
190 x 10
190 x 10 rest-pause> 5 reps rest-pause> 4 reps

TRICEP STRETCH

BB Curl
50 x 15
70 x 12
90 x 10
110 x 8
110 x 8 + 2 cheat reps

Preacher Curl
75 x 12
95 x 10
95 x 10 + 2 forced negatives

BICEP STRETCH

Giant Killer
05-03-09, 7:09 pm
Today was my first day trying out a bit more of a HIT scheme and it was pretty good. I also found that they threw out my beloved 100 lb plates that used to hang on the leg press. Those were my babies, the sons of bitches. They wouldn't tell me what they did with them, just said "we only have 45's now". FUCK, anyway

5 min. bike w/u

Leg Ext. superset Leg Press
(Leg Ext w/u 70 x 12)
120 x 15 to failure superset 10 plates x 15 to failure

Ass To Grass Squat
225 x 14 to failure

Lying Leg Curl
(Leg Curl w/u 100 x 15)
150 x 12 dropset> 130 x 6 dropset> 100 x 5 all to failure

Seated Calf Raise
2 plates x 20
3 plates x 12 to failure

mritter3
05-03-09, 10:44 pm
last 2 workouts look solid GK, bastards took away the 100's you think they would know better.

Themostocles
05-04-09, 2:25 am
last 2 workouts look solid GK, bastards took away the 100's you think they would know better.

x2. I don't know what I would do without my 100's *sniff* Righteous work brother lol

Giant Killer
05-06-09, 4:47 pm
NEWS: Today was the completion of all my testing and schooling and I am now a Registered Nurse. I will start my new job in a Cardiovascular Intensive Care Unit on the 18th.

HIT Chest Shoulders Tris

Rotator Cuff w/u

Incline Flye w/u
35's x 15
50's x 10
60's x 10

HS Decline Press
135 x 10, 225 x 10
275 x 12 rest-pause> 5 reps rest-pause> 3 reps +1 static contraction

HS Shoulder Press superset HS IsoLateral
135 x 10, 225 x 10
275 x 9 superset with 50 lbs x 10 rest-pause> 8 rest-pause> 5

Weighted Dips
(Rope pushdown w/u 100 x 20)
+45 x 13 rest-pause> 6 rest-pause> 3

Themostocles
05-07-09, 12:03 am
Woot! Congrats! All that hard work paid off

Giant Killer
05-08-09, 7:50 pm
Wide Pulldown
105 x 20
150 x 12
180 x 10
210 x 10 rest-pause> 5 reps rest-pause> 4 reps

Low Cable Row
195 x 9 dropset> 180 x 5 dropset> 165 x 3 + 1 static/negative

HS Preacher
45 x 12
90 x 8 rest-pause> 4 reps rest-pause> 2 reps + 1 static/negative

Giant Killer
06-12-12, 6:01 am
Warmup in anticipation of Deadlifts for low back & legs
Seating Good Mornings- bar x1 set, weighted x2 sets
circuit with
Squats to depth- bar x1 set, weighted x2 sets

Deadlifts (Traditional, hook grip)- warmup sets x3, reps x3 raw, reps x3 chalked, reps x8 straps
same weight for all working sets

Wide Grip Chins- 3 sets

Hanging Leg Raise- 3 sets

Alt. DB Curls- 3 sets

Atomic 7 during, magic bullet Oats/WPI/Uni Creatine/Local Organic Choc. Milk post

Giant Killer
06-13-12, 12:56 am
Mindboggling to think how I used to do deadlifts with my back, suprised I didn't severly fuck something up. A lot more education on the Big 3 means PR's are in the future. Hams are feeling it this evening for sure. Foam roller ftw.

Hollow
06-13-12, 10:27 am
Hey, good to see you back on the forum Giant Killer!

Hope all is well with you.

Giant Killer
06-14-12, 12:13 am
Hey, good to see you back on the forum Giant Killer!

Hope all is well with you.

Definitely just had a big focus on school and career for the past couple years and getting back into hard training, it feels good.

RedlegDbell
06-14-12, 12:22 am
Definitely just had a big focus on school and career for the past couple years and getting back into hard training, it feels good.

Welcome back GK. Are you training for a PL meet?

Giant Killer
06-14-12, 5:01 am
Welcome back GK. Are you training for a PL meet?

I'd like to do that one day just sticking to building a foundation with some DE and ME work now, and going to be more focused when I get enough space to put up my power rack or join a good gym.

"Powerbuilding" for now.

Giant Killer
06-15-12, 1:33 am
To expand on my previous post, I'm training at home right now and I'd like to train for power but the problem with true Max Effort is that I can't afford to fail when I'm at home alone with no rack. So I'm training as close as I can with what I have.

Today was "Quick and Dirty" training the bench. Got called in to work this afternoon to take a sick Open Heart patient, (I work nights) and had to fit in a quality workout in the time available. It was short but brutally effective.

Incline Bench warmup x20, warmup x12, warmup x10, workset x8, workset x6, workset x7

Flat Pin Lockout (eq. to 2-3 "board" height) 3 worksets x4

Pushup from floor full stop at bottom ("laying down") to failure

didn't have time for any more accessory work but this was a great workout nonetheless

Shock Therapy pre, Atomic 7 intra, Chocolate Milk post (~20 oz., didn't have time to mix up a shake)

Giant Killer
06-19-12, 5:18 am
Low rep Squat training + accessories

Decline Bench ("box below parallel") Squat warmup x20, warmup x 12, working set x3, working set x2, working set x1

BB Row warmup x12, working x10 for 3 sets

BB Curl warmup x 12, working x10 for 3 sets

Hanging Leg Raise (knees to elbows, full stops) x10 for 3 sets

Atomic 7 intra, WPI/Oats/Choc Milk/Uni. Creatine post

Giant Killer
06-20-12, 1:07 am
^ means increased weight, = means same weight

Flat Bench warmup x20, warmup x12, warmup x8, working x3 (too easy), ^working x3, =working x5
Left some in the tank for the last set and it was clearly too much, felt strong as fuck and repped out 5 easily

Pin Lockouts (2-3 board equiv.) working x5, ^working x3, ^working x2

DB Press (standing) working x12 for 4 sets =

BB Shrug (grip focus) working x10, =working x10, =working x8

Shock Therapy pre, same intra and post supps as last time

tomorrow will be a rest day and Thurs/Fri will be DE/repetition days, going to focus on getting some awesome sleep and got some 8hr mass muscle stew in the slow cooker

C.Coronato
06-20-12, 12:10 pm
Welcome back bro! and congrats on graduating ( a little late i know) lol but thats awesome!

Giant Killer
06-20-12, 2:07 pm
Welcome back bro! and congrats on graduating ( a little late i know) lol but thats awesome!

Thanks very much! That's alright you can catch me in December when I get my Bachelor's haha

Giant Killer
06-21-12, 11:02 pm
Decline Bench (box below parallel eq.) DE Squat warmup x20, 10 sets x2 reps

Seated Good Mornings warmup x10, warmup x8, working x5, ^working x5 for 3 more sets

Weighted Decline Crunch 4 sets x12 reps

Rage sample pre (prefer ST), A7+Gatorade intra, same post shake as usual

C.Coronato
06-22-12, 10:15 am
Thanks very much! That's alright you can catch me in December when I get my Bachelor's haha

Good shit man, moving right along!

Giant Killer
06-22-12, 6:10 pm
DE Flat Bench warmup x20, 8 sets x3 reps

Decline Skullcrushers (EZ bar) working set x12 reps, ^working x10, =working x10, =working x8

Rear Plate Raises warmup x15, working x12 for 4 sets

Wide grip Chins (strict BW) 5 reps, 3 reps, 3 reps

got some short ribs in the oven slow cooking off that father's day recipe on there, going to grub out so hard on those things tonight

Giant Killer
06-26-12, 4:59 pm
^increased weight, =same weight as last set

Deadlift (standard stance)- w/u x20, ^w/u x10, ^w/u x5, ^working set x1, ^working set x3 (with straps & belt), following sets mixed grip no straps or belt =working set x1, ^working set x1, =working set x1

Standing Good Mornings w/u x 20, working set x12, ^working set x10 for 4 more sets same weight

Hanging Leg Raise (knee-elbow full stops) 5 sets x10 reps

Giant Killer
06-26-12, 7:59 pm
ME Flat Bench 3 warmups, working x3, ^working x3 for 3 more sets with same weight

Pin Lockouts 3 sets x3 reps with same weight

Seated DB Press working x10, ^working x10 for 2 more sets with same weight

BB Row 3 warmups, working x5 for 3 more sets same weight w/chalk

Giant Killer
06-30-12, 4:39 am
6/28
DE Box-below-parallel Squat warmup, 10 sets x2 reps
Standing Good Mornings warmup, 4 working sets x10 reps
Decline Crunch-weighted 4 sets x12 reps


6/29
DE Flat Bench warmpu, 8 sets x3 reps
Seated BB Military Press warmup, 4 sets x10 reps
short day had to jet, late for work, will make up Lat/Upper back work soon

Giant Killer
07-05-12, 12:47 pm
Was having a nice vacation in Seattle, just getting rest, eating...went on a 10 mile hike in the woods yesterday and had a great time, but COMPLETELY F*'ED my knee up. Can hardly walk today and I didn't even acutely injure it, just from walking on all the rocks and uneven ground...I've never felt pain in my knee like this before, squatting has been fine just minor pains now and then, but I definitely have to go to a doctor for this when I get back in town.

Bummed.

RedlegDbell
07-05-12, 8:54 pm
That really sucks GK. Hopefully it begins to subside sooner rather than later. It's good that you can at least get your squats in for now. Hang in there.

Giant Killer
07-09-12, 8:01 pm
That really sucks GK. Hopefully it begins to subside sooner rather than later. It's good that you can at least get your squats in for now. Hang in there.

There's actually no way I can squat, I might have mistyped something there. For now it's strictly rest, and loaded up on NSAIDs, hate taking those things.

Getting in as much as I can with seated exercises, and holding off on the power training until I can squat again.

Giant Killer
07-09-12, 8:07 pm
Incline BB w/u x3 sets, working set x5 reps, 2 more work sets x8 reps

Seated DB Shoulder Press work set x12 reps, 2 more work sets x10 reps

Incline DB Skullcrushers 3 work sets x10 reps

I can walk, but I can't run, and walking up and down stairs is a real bitch. I hate taking f*ing NSAIDs but I have to function somehow, taking them around the clock for now. Hoping I can back off on them this week, and then totally rest the knees 2 more weeks. Hopefully my tendons will get stronger and adapt, and I didn't do any permanent damage. I'd really like to get an MRI, but I'm just going to stay off them for now and see what happens.

Giant Killer
07-11-12, 1:43 pm
7/9
Wide Grip Chins 3 sets reps 8, 6, 3
BB Rows 3 working sets reps 10
EZ bar Curls 3 working sets reps 10-8
BB Shrugs 3 working sets reps 10

7/10
Seated GM 4 working sets reps 15-10
Lying Rear Delt Flye 3 working sets reps 10
Hanging Leg Raise 4 working sets reps 12-10