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ATLAS64
04-05-09, 3:50 pm
I've been keeping a written log since January, I figured it's time to start putting it up here to get suggestions and support. I'll start a couple weeks back just so I have something to view and critique.

ATLAS64
04-05-09, 3:55 pm
Pull/Back Day
3 Weeks ago Monday

Deadlift 315x5, 365x 5, 405x5, 445x 3, 470x1
Iso Lateral Row Machine 90x10, 180x10, 270x7
Pulldown 90x10, 180x10, 230x8, 270x6
Shrugs 315x10, 365x 8, 405x8, 475x8
Low Pulley Row 135x10, 150x8, 165x8
Calf Work

I pull every single week..I just started pulling about 6 months ago. It has complemented all of my other power moves very well.

ATLAS64
04-05-09, 3:59 pm
3 Weeks ago Wednesday
Lock Out/Arms
Close Grip 225x5, 245x5, 295x3, 315x2, 350x1, 295x5
DB Curls 50x8, 55x8, 50x6
DB Floor Presses 100x8, 115x7, 125x5, 125x5
BB Curl 95x10, 105x10, 115x8
Tri Pushdown 120x10 x 3 sets
Military Press 185x8, 205x6, 185x6

ATLAS64
04-05-09, 4:03 pm
3 Weeks ago Friday
Legs

Low Box Squat 225x5, 295x5, 350x5
Full Squat Close Stance 315x5, 345x3, 375x3, 425x1
Leg Press 4plates x10, 6p x 10, 8p x 12, 10p x 10, 12p x 6
Leg Curls 130x12, 145x12, 160x12, 175x 12, 205x 10, 235x6
Calf Work

I vary my squat stance every week..also switch from Full Squat to power squat to box squats

ATLAS64
04-05-09, 4:06 pm
2 Weeks ago Sunday

Max Effort Chest/Tri
Flat Bench 225x5, 295x5, 315x3, 340x2, 360x1, 400x 1, 295x5
Decline 225x5, 275x 5, 295x5
Incline DB 95x9, 105x9, 120x7
Tri Pushdown 100x12 x 3 sets

Taking a couple of weeks off from doing board/band presses bc I am making substantial progress with regular flat press

ATLAS64
04-05-09, 4:09 pm
2 Weeks ago Monday

Back
Deadlift 315x5, 365x5, 425x5, 460x3
Reverse Pulldown 180x10, 200x10, 225x10, 275x5
Chest Supported Row 90x10, 180x10, 220x8
Hyper Extensions BWx15, 50x10, 50x10
Calf Work

Short n sweet

ATLAS64
04-05-09, 4:11 pm
2 Weeks ago Wednesday
Lockout

Floor Press 225x5, 275x5, 295x5, 315x3, 340x3
Close Grip 225x5, 245x8, 255x8, 270x8
Pushdown 100x10, 120x10, 150x10, 170x10, 200x11
BB Curl 45x10, 65x10, 85x10, 105x 10, 125x8
Seated Preacher EZ 90x10, 90x12, 90x11
Side Laterals 3x10 @30s

ATLAS64
04-05-09, 4:13 pm
Legs 2 Weeks ago Friday

Squats Close Stance 225x10, 315x8, 345x8, 375x8, 405x5
Leg Press 6px10, 8px10, 12p x 10, 14p x5
Leg Curls 180x12 x 3 sets
Calf Work

ATLAS64
04-05-09, 4:16 pm
Last Sunday

Chest/Tri

Flat Press 225x5, 295x5, 315x3, 345x3, 375x1, 405x 1
Decline 225x8, 275x8, 295x 8, 315x5
Incline DB 100x10, 110x9, 125x6
Cable Cross 3x10
Pushdown 3x10 @10p
Cardio

ATLAS64
04-05-09, 4:19 pm
Last Week

Back
Deadlift 315x5, 365x5, 445x4, 500x1
DB Row 80x10, 90x10,100x10, 115x7
Reverse Pulldown 135x10, 155x10, 225x8
Hypers 45's x8, 45's x7, 45's x 5
Calves

Popped stuff in my eyes doing the 500 deadlift haha...i looked like i was stoned afterwards..

ATLAS64
04-05-09, 4:21 pm
Last Week Wednesday

Lock out
Close Grip 185x8, 245x8, 265x8, 295x5, 330x3
DB Curl 30's x 10, 50's x 8, 50's x8
Pushdown with Straight Bar 3x10 @150
Preacher Curl 3x10 with 90
Skull Crushers 2x10 @ 110
Cable Side Raises 3x12 with 20

ATLAS64
04-05-09, 4:25 pm
Last Friday

Legs
Squat 225x10, 315x5, 405x5, 350x10
Leg Press 5x10
Bulgarian Split Squats 3x10 with 50s
Hamstring Curl 4x10 with 180
Calves

This leg work out was pretty rough..my lower back was still pretty banged up from Monday..so im going to stay away from doubles and singles on deadlift for a few weeks..and maybe cycle some RDLs and Rack Pulls instead for a while. Also starting a box squat minicycle next week. Obviously need to work on my lower back strength...any suggestions??

ATLAS64
04-05-09, 4:32 pm
Just some info on me to give you an idea of my goals..I'm stuck between powerlifting and bodybuilding right now..not sure exactly what I want to do which is why I stay really heavy in my work outsand taper to higher reps. Support and suggestions are definently wanted so please bring it on!

Height 5'10
Weight 220lbs
31 inch waiste so fairly lean (exact body fat ill find out soon)
*last time i checked i was 11.8% (which was done with the underwater weighing...BIG PAIN IN THE ASS)

sodapop
04-05-09, 4:45 pm
Damn, really strong lifting in here. Good shit. I'll be following along for sure.

I was stuck between wanting to do PLing and BBing as well - then I went with fighting. :D

ATLAS64
04-05-09, 8:33 pm
Hell yea fighting is bad ass...do you do MMA or another style?

ATLAS64
04-05-09, 8:40 pm
Sunday

Chest/tri/calves

Bench 225x5, 245x5, 295x5, 330x3 350x2, 350x2, 275x10
DB Incline 100x10, 110x8, 100x8
BB Decline 225x12, 225x12, 185x15
Cable Cross 3x10
Rope Tricep Pushdowns 4x12-15
Standing Calf Raise 200x10 x 3 sets
Seated Rotary Calf Press 275x8 x 3 sets

Next Week I am going to start with a 2 board press and work my way up. Hopefully my bands will come in by the weekend so I can start using those with my board presses and lock out days for close grip. My sticking point is still the lock out... obviously platued this week with regular flat. Speed benching will probably also be cycled in soon.

Working back tomorrow YEA CMON haha

ATLAS64
04-06-09, 11:17 pm
Back

Deadlift 315x5, 365x5, 450x2 (I jumped waaay too high here from 365 probably should have done 405 then gone up, back started screaming on the second rep so I had to stop *this was a DEE DEE DEE move on my part)
Chest Supported T-Bar Row 90x12 for 3 sets
Reverse Pulldown 180x2 for 2 sets, 225x10
Low Pulley Row 120x12 for 3 sets
Ab Crunch Machine 90x15 for 3 sets
Lying Leg Raises 3x15 reps
20 Minutes Interval Training

I found another excuse for why I eat every two hours today...Because of class I had to wait about 4 hours for a meal. I got a burrito...bit into the barrito while the foil was still on...then I took the foil off re-bit into the burrito and forgot to chew which led to me choking for 5 minutes. Appearently when you don't eat for 4 hours you forget how to eat...Just another excuse to eat often besides the nutrional aspect.

NJC_Manhattan
04-06-09, 11:21 pm
Solid back day bro

ATLAS64
04-07-09, 12:30 am
Thanks bro

I learned my lesson today tho..warm the f*ck up before you lift heavy objects..yea...

ATLAS64
04-07-09, 6:32 pm
Ive been doing a lot of high intensity low volume work on isolation exercises. Next work out I am going to stay high intensity/low volume with core lifts..and change to low intensity high volume work for everything else. Looking at the progression of my work outs is letting me know its time to switch stuff up and lighten up on accessory and supplemental exercises and do more controlled volume work.

Any thoughts or suggestions would be much appreciated thank you!

ATLAS64
04-08-09, 7:48 pm
Close Grip 225x8, 275x5, 315x3, 350x2 (New PR)
Military Shoulder Press 135x10, 155x8, 185x6, 185x5(need to work on these)
EZ Bar Curls 70x12, 80x12, 80x12, 80x12, 60x14
EZ Bar Skull Crushers 70x12, 80x12, 90x12, 100x8 for 3 sets
Single Arm Preacher Curls 40x10 for 3 sets
Rope Pushdowns 60x12 for 4 sets
Hammer Curls 35x8 for 3 sets
DB Front Raises 20x10, 25x10, 35x10, 45x8

It was a solid work out...but I might change my split up. 8 Exercises took forever.

New Split Possibility:

Sunday: ME Chest work/Light Triceps/Calves

Monday: Deadlift Variation Heavy/Box Squat(10x2 @50-60% or 5x5)/Hamstrings/Light Back/Abs

Wednesday: Heavy Triceps(Speed Bench 8x3 @50-60%)/Heavy Shoulders

Thursday: Heavy Back Work/Bicep/Abs

Friday: Squat Variation/Legs/Calves

Lethal_Banana
04-08-09, 7:54 pm
Sounds like a solid plan mate! Keep hitting it hard and you'll have a good time ;)

Cheers,
LB

ATLAS64
04-08-09, 11:39 pm
Hey thanks man..Ima try n kill it

ATLAS64
04-09-09, 8:57 pm
Extra Back Day

BB Row 185x10, 225x8, 265x8, 265x5
Shrugs 225x12, 275x12, 245x12
T-Bar Rows 90x12, 115x12, 135x12, 135x12, 135x10
Lat Pushdown 45x12, 45x12, 30x12 (these hurt like a bitch)
Seated Pulley Rows 90x12, 105x12, 105x12

ATLAS64
04-10-09, 7:07 pm
Legs

Box Squat 225x8, 275x8, 315x8, 345x5, 385x5
Front Squat 2x8
Hamstring Curls 4x12-15
Leg Ext 4x12-15
Abdominal Crunches 3x15

Box Squats went well...rest of the work out was shit..but still got thru it..looking forward to starting a new split next week....hopefully it will bring up my shoulder and back strength to help my bench.

Goals by the end of the year: hit 450+ on bench press and deadlift 550+

Mizzarler
04-10-09, 8:06 pm
awesome workouts in here jarrett...call me or send me a message on facebook so we can get shit goin

Mizzarler
04-10-09, 9:03 pm
fuck this tornad is so gay, tell me if you still worked out tonight if not just call me tom and we'll go tom (i was supposed to have tom off...) anyways my num is 404 660 9361 if its not on my facebook

ATLAS64
04-10-09, 9:55 pm
This weather blooows

ATLAS64
04-11-09, 2:18 pm
Heres a basic outline of my diet just to give an idea of my day to day eating habits...

Meal One: 2 Eggs 1 cup of egg whites, 1 cups of oats

Meal Two: 1/2lbs Turkey Sandwhich on a whole wheat hoagie, medium apple(or other fruit)

Intra Work Out: 16oz Gatoraide

Post Work Out: 4 Scoops of Real Gains

Meal Three: 1 1/3 cups of brown rice, 6-8 oz of lean ground beef or shredded chicken breast, 1/2 cup of veggies

Meal Four: 1 1/3 cups of brown rice, 6-8 oz of lean ground beef or shredded chicken breast, 1/2 cup of veggies

Meal Five: Large Sweet Potato, 6-8oz any lean meat(usually tilapia, sirloin, ground beef, chicken, tuna..), veggies

*I only eat 5 food meals due to a busy schedual, but I get 2 shakes not including my Real Gains to fill gaps in between meals:

Snack Shake: 1 scoop of blended protein, 1 cup of oats, 1 packet of carnation instant breakfast, 8oz of skim milk

I usually end up eating 7-9 times on work out days..I keep it to 6 or 7 on non work out days

Mizzarler
04-11-09, 9:50 pm
diet looks solid man...your leg workout was fine you cant go heavy every week as long as you get it in...a while back you close squatted 405 for like 5 or 6 i think...??? which is sick,
i'm not sure if the gyms open tom cuz its easter but i'm def goin if they are

ATLAS64
04-12-09, 4:38 pm
Im doing ME chest today if they are open..yea my hipflexers have been giving me hell when i squat lately, on really heavy sets its a pain in the ass

ATLAS64
04-13-09, 9:16 pm
Chest:

Flat Bench(forgot my boards) 225x5, 245x5, 295x3, 345x2, 360x2, 315x 5
Incline Bench 135x8, 185x8, 225x5, 250x5
Flat Fly with Decline Smith Machine(superset) 3x10-12
Cable Cross 3x15, triple dropset x15 each
Machine Incline 150x12, 170x10

Good Day... cept no new PR's, good pump with superset and high repss Hopefully ramping up my diet will bring some big weight in the next month or so I can reach my goals this year. Working a new split this week too.

Mizzarler
04-13-09, 11:59 pm
were u at la gayness? sry i didnt get there til like 8 30 cause i had to buy jeans lol nice sess, pump must've been crazy, boost it up to 365 next time!!!

ATLAS64
04-14-09, 1:40 am
were u at la gayness? sry i didnt get there til like 8 30 cause i had to buy jeans lol nice sess, pump must've been crazy, boost it up to 365 next time!!!


Haha yea I went to Globo Gym tonight... its all good bro..i had go at 7 bc i had a lotta hw to do...yea i was bein a little bitch i shoulda done 365...the 360 went up like cake.

Lethal_Banana
04-14-09, 2:41 am
Diet is looking really soild here man! Very good stuff! Now you just need to hit it hard in the gym too! And if you are not gaining weight, add 500kcals, don't increase the caloric intake too quickly :)

Cheers,
LB

ATLAS64
04-14-09, 3:41 pm
Diet is looking really soild here man! Very good stuff! Now you just need to hit it hard in the gym too! And if you are not gaining weight, add 500kcals, don't increase the caloric intake too quickly :)

Cheers,
LB


Sounds good man. I'm gonna bump it up slowly to avoid putting on unwanted weight. Ive been as heavy as 250 before..and trust me it wasnt the best 250 haha(its the 250 where u get winded walking up a flight of stairs)

ATLAS64
04-14-09, 3:45 pm
Back:

Deadlifts 275x5, 315x5, 405x3, 405x3, 420x3, 430x3
Jail House T-Bar Rows 115x10, 140x10, 165x9, 180x7

Gaint Set:
Reverse Pulldowns 140x12, 140x12, 140x15, 140x8
Lat Pushdowns 45x12, 45x12, 45x12, 45x12
Wide Pulley Rows 105x12, 105x12, 105x12, 105x12

Yea umm..giant sets hurt...yea

40 minutes in n out

Mizzarler
04-14-09, 11:42 pm
CHAAA CHINNGGG, you wanna hit legs on fri w/ me?

ATLAS64
04-14-09, 11:43 pm
Im supposed to do em saturday..but if my lower back has recovered by friday im good to go bro.

Mizzarler
04-15-09, 12:34 am
i'm actually posed to do em sat too lol i'm supposed to take the next 2 days off...i'll see how i feel

Gambit
04-15-09, 12:38 am
Strong work in here, Atlas. Keep poundin'

Sidle
04-15-09, 4:32 pm
Sounds like you are one big motherfucker.
Nice bro.
I wish I could get lean.
College makes it hard especially when I don't have the money for food.
I personally think BB'ing is way better than PL'ing.
BB'ing is a lifestyle, and low BF is hard to obtain with size.
PL'ing is lazy to me, and your weight doesn't matter.
Just my opinion though.

I would love to compete in BB someday.

ATLAS64
04-15-09, 5:29 pm
Sounds like you are one big motherfucker.
Nice bro.
I wish I could get lean.
College makes it hard especially when I don't have the money for food.
I personally think BB'ing is way better than PL'ing.
BB'ing is a lifestyle, and low BF is hard to obtain with size.
PL'ing is lazy to me, and your weight doesn't matter.
Just my opinion though.

I would love to compete in BB someday.

Powerlifting and Strongman is a life style too with just as many sacrifices trust me...Mariusz Pudzianowski is a strongman/powerlifter and his body fat is incredibly low at 290+lbs http://i246.photobucket.com/albums/gg81/Novelich6/MariuszPudzianowski.jpg

Remember in bodybuilding your weight doesnt matter either, what you look like in the mirror is far more important. I'm not sure how long you have been lifting but try a hybrid routine of powerlifting and bodybuilding if your trying to put on size...never hurts to complement once sport with another. Guys like Branch Warren, Jonney Jackson, Ronnie Coleman and many others owe a lot of their thickness and size to doing some powerlifting early in their careers.

Both disciplines have my respect which is why I mix and match them to find what works best. I wouldn't completely eliminate powerlifting from ur training especially since you are 18 and could gain a tremendous amount of size from it. My most impressive gains have been from periods of powerlifting....I got into bodybuilding later on which has helped me refine smaller muscle groups that powerlifting tends to neglect. Believe in both sports..they work for size. Also powerlifting routines are ROUGH and GRUELING...just watch any video from Westside, Defrancos, or any strongman training or kettlebell training..they use all sorts of of excruciatingly painful work outs to accomplish moving big weight and to move it FAST.

Because I plan to compete in both sports my mantra has always been if you look strong...you better be strong. But if your just doing bodybuilding who cares if your strong or not.

Dont worry about being too lean right now..otherwise you'll never put size on. Just be healthy and train ur ass off. Also, try some heavy work once your shoulder heals it will pay off.

ATLAS64
04-15-09, 5:37 pm
Strong work in here, Atlas. Keep poundin'

Thanks man

ATLAS64
04-16-09, 11:27 pm
Arms

Close Grip (2 Board) 225x5, 295x5, 325x3, 345x2, 295x5

Superset:
Ez Bar Curls 4x10-15
EZ Bar Skullcrushers 4x10-15

Superset:
Rope Pushdowns 3x8-15, Dropset: 1x8x10x10
Preacher Cable Curl 3x8-15, Dropset: 1x8x10x10

Superset:
Triangle Pushdown 3x10-15
Overhead Rope Extensions 3x10-15

Seated DB Curls 3x12

Good work out..nice to really kill just arms for once.

ATLAS64
04-17-09, 7:00 pm
Shoulders

BB Military Press Behind the Neck 135x12, 135x12, 155x10, 175x4, 155x10, 135x12
Push Press 185x5, 205x5, 225x3, 245x3, 245x3, 265x3, 275x1
Front Raises 4x12

Superset:
Rear Delt Cable Cross 3x15
Cable Side Raise 3x12

Shrugs 4x12

I've never done presses behind the neck before..so it was sorta awkward which is why I stayed light to get used to the movement. Solid movement tho I'm definently adding it to my arsenal.

ATLAS64
04-18-09, 7:25 pm
Legs

Box Squats 315x5, 365x5, 405x5, 405x5, 405x5, 405x5

Superset:
Leg Press 4x10-15@ 630lbs
Leg Extensions 4x12

Leg Curls 4x12

Superset:
Seated Calf Raise 4x12-15
Calf Press 4x10-15

weedlewott
04-19-09, 2:05 am
Bad ass bro. Your workouts look solid. As for the behind the neck presses, I like them better. They help with my shoulder and I don't know why. ha. I can't really push a lot on incline chest because i've got rotator cuff problems and short tendons, but i can push behind the neck. It's weird. But again. Solid shit here. Keep it up. When you hittin 450 on the bench?

ATLAS64
04-19-09, 2:47 am
Bad ass bro. Your workouts look solid. As for the behind the neck presses, I like them better. They help with my shoulder and I don't know why. ha. I can't really push a lot on incline chest because i've got rotator cuff problems and short tendons, but i can push behind the neck. It's weird. But again. Solid shit here. Keep it up. When you hittin 450 on the bench?


Thanks for the support bro. Yea I really like the behind the neck presses..it hit the medial delt a lot more..front delts take such a beating from incline/flat. Hopefully in couple of months. Im going to try and get a video of whatever i end up puttin up and upload it on here. Haha just wish i could get within 200lbs of J-Rocks level .

weedlewott
04-19-09, 8:01 am
What's J-Rocks level? I'm not trackin on that one. Good luck with those PR's though. Do work.

ATLAS64
04-19-09, 3:50 pm
I think hes at a RAW 715lb bench...kind of insane really

prowrestler
04-19-09, 4:08 pm
hey man


what are u training for specificaly?

ATLAS64
04-19-09, 5:02 pm
hey man


what are u training for specificaly?

Honestly im not too sure yet. I've always enjoyed powerlifting and I know I wanna compete in it..but all the suits are really expensive so I'm favoring RAW competitions right now just bc of the costs(not bc i think one is better than the other). I'm also thinking about picking up strong man..i just need to learn more about the sport and find the tools necessary to train for it..also a mentor wouldnt hurt.

I know I train more like a bodybuilder right now, but I'm keeping everything pretty heavy. I'm just doing being a hybrid right now I guess you could say untill I figure out what I really want to do.

I did a bench show a few weeks ago missed all my lifts because I kept lifting my head off the bench at the end of the lift(weight went up fine, just couldnt stop myself from lifting my head). So, I obviously still have a lot to learn/work on.

prowrestler
04-19-09, 5:11 pm
nice, well i am just gettin into strongman now, its real cool stuff.

which ever u do pick, just do it 100%.

ATLAS64
04-19-09, 9:10 pm
nice, well i am just gettin into strongman now, its real cool stuff.

which ever u do pick, just do it 100%.

Hell yea man, I always go full retard in the gym...

Chest

BB Flat Warm up, 275x5, 315x3, 350x2, 375x1, 390x0, 295x9, 245x14
BB Incline 185x8, 225x5, 275x3, 295x2, 315x1 drop to 225x7

Superset:
Cable Cross 3x15-20
Incline Hammer 3x10

Supetset:
DB Pullovers 3x12
DB Fly 3x12

Superset:
Seated Calf Raise 4x12-15
Seated Calf Press 4x10-15

Strong Day, I ran out of energy on flat..probably bc I did shoulders a day ago. Now im back on my regular split, I got screwed up bc the gym was closed on Easter. 375 went up easy tho so Im happy about that. I'm going to keep doing a submaximal single each work out until i can hit 405-425 on a weekly basis with ease. Slow n steady...

ATLAS64
04-19-09, 9:59 pm
nice, well i am just gettin into strongman now, its real cool stuff.

which ever u do pick, just do it 100%.

Thats awesome dude, have u competed yet?

ATLAS64
04-20-09, 7:19 pm
Back Day

Deads 225x8, 275x8, 315x8, 365x8, 415x5
Barbell Rows 225x8, 245x8, 245x8

Superset:
Machine Reverse Pulldown 3x6-12
Seated Cable T-Bar Row 3x10-12

Superset:
Lat Pushdown 4x8-15
Lat Pulldown 4x8-15

Lower back felt like shit on deads so I backed the weight and number of sets down. Good pump work out tho muscles worked really hard on supersets.

Gambit
04-20-09, 8:19 pm
Back Day

Deads 225x8, 275x8, 315x8, 365x8, 415x5
Barbell Rows 225x8, 245x8, 245x8

Superset:
Machine Reverse Pulldown 3x6-12
Seated Cable T-Bar Row 3x10-12

Superset:
Lat Pushdown 4x8-15
Lat Pulldown 4x8-15

Lower back felt like shit on deads so I backed the weight and number of sets down. Good pump work out tho muscles worked really hard on supersets.

Solid back day, Atlas. Good looking supersets

Mizzarler
04-20-09, 8:39 pm
wasup man i'm taking some time off right now i fucked up my back..i made a thread of it in the livin section but i hope to be back soon

Sidle
04-20-09, 9:00 pm
Fuck yeah bro.
Heavy deads is what i like to see,
even if it wasn't your best day.
keep it up.

ATLAS64
04-22-09, 8:07 pm
Fuck yeah bro.
Heavy deads is what i like to see,
even if it wasn't your best day.
keep it up.

Thanks man

ARMS

Close Grip 225x8, 295x6, 340x4, 380x2(HUGE NEW PR), 275x9

Superset:
EZ Bar Curls 60x15, 80x15, 100x15 drop to 80x10 drop to 60x10
Skull Crushers 60x15, 80x15, 100x15 drop to 80x10 drop to 60x15

Superset:
Straight Bar Pushdowns 3x12
DB Curls 3x10

Superset:
Rope Pushdown 4x10-12
Rope Extension 4x8-12

EZ Preacher Curl 3x8-12 dropx8 drop x8
Tricep Extension 3x12-15
Calf Raises 135x12, 135x12, 135x12
Calf Press 5x10

ATLAS64
04-23-09, 7:09 pm
Shoulders Traps

Military Press 135x12, 185x12, 205x10, 185x8
Hammer Shoulder Press 180x10, 225x10, 270x6
Cable Rear Delts 4x12
Seated Side Raises 3x10
Underhand Front Raises 3x10
Shrugs 5x8

Actually went by pretty quick. Plus one of my buddies from the Marines was back in town so we killed it.

Sidle
04-23-09, 7:20 pm
Shoulders Traps

Military Press 135x12, 185x12, 205x10, 185x8
Hammer Shoulder Press 180x10, 225x10, 270x6
Cable Rear Delts 4x12
Seated Side Raises 3x10
Underhand Front Raises 3x10
Shrugs 5x8

Actually went by pretty quick. Plus one of my buddies from the Marines was back in town so we killed it.

Nice.
I bet you couldn't move your arms after that delt workout.
The pump I had today made it a bitch for every set.

weedlewott
04-24-09, 3:34 am
Very good stuff in here Bro. How much you puttin on the bar when you shrug? That's an overall impressive shoudler workout. I know I couldn't hang with you. ha.

ATLAS64
04-24-09, 1:52 pm
Very good stuff in here Bro. How much you puttin on the bar when you shrug? That's an overall impressive shoudler workout. I know I couldn't hang with you. ha.

Ha thanks man..ud be fine. It depends some weeks i just do 225 and squeeze 15-20 reps. When I want to work on my grip Ill go up to 495-585 for 5-8.

Legs
Squats 315x8, 405x6, 405x5, 315x8, 295x8
Hack Squat 6x12
Leg Press 6x8-12

Superset:
Leg Extensions 3x12-15
Leg Curls 3x12-15

ATLAS64
04-27-09, 8:07 pm
Yesterday:
Chest
Flat BB 225x8, 295x8, 340x5, 315x6, 295x7
Incline 225x8, 275x5, 295x3, 335x1, 225x17 drop to 135x9
Incline Hammer Strength 4x8-12
Cable Cross 4x12-20

Superset:
Calf Raise 4x10
Seated Calf Press 4x10




Today:
Back

Deadlifts 315x10, 365x10, 405x8
T Bar Row 4x6-12
Lat Pulldown 4x12
Reverse Pulldown 3x10
Chest Supported Reverse Row 4x12
Lat Pushdown 3x12

Mizzarler
04-27-09, 8:13 pm
you looked good today man...and he wasn't usin any straps folks, nice pulling

ATLAS64
04-27-09, 10:53 pm
you looked good today man...and he wasn't usin any straps folks, nice pulling

Thanks bro, Im glad to see your healthy i know the last two weeks sucked. You had a helluva work out today man. Dont know any1 that works harder

ATLAS64
04-29-09, 9:16 pm
Arms

Ez Bar Curls 5x10-12
SIngle Arm Preacher 4x10-12
Alt DB Curl 3x12
Cable Curl 3x12

Overhead Rope Ext 5x10-15
Skullcrushers 3x8-12
Triangle Pushdown 4x10-12

Forearm Curl 4x10
Reverse Forearm Curl 3x15

Seated Calf Raise 4x10
Seated Calf Pushdown 4x12
Standing Calf Raise 3x15

Tried to close grip today..joints wouldnt cooperate so I just killed everything with volume.

Mizzarler
04-30-09, 1:01 am
haha sometimes i cant touch my chest on close grip esp on my warm up sets...it's all good skulls are def a mass builder, good shit j

ATLAS64
04-30-09, 11:52 pm
haha sometimes i cant touch my chest on close grip esp on my warm up sets...it's all good skulls are def a mass builder, good shit j

Yea I was so dead after the pushdowns I only used 70lbs for skullcrushers lol...thanks man

Shoulders

Military Press 135x12, 155x12, 185x12, 185x9, 155x12, 135x12
Machine Side Raise 4x12 last set drop 12 drop 12
Rear Delt Scare Crows 4x12
Cable Side Raise 3x12
Shrugs 315x10, 405x8, 455x8
Rear Delt on pec deck 3x12 last set drop 8 drop 10

Used a lot of machines today to work around my shoulder...free weight seems to cause a lot of pain with my rotator cuff right now so im going to stick with machines until it heals...luckily my dad has some prescription joint stuff lol (shhhhhhh)

weedlewott
05-01-09, 3:04 am
Used a lot of machines today to work around my shoulder...free weight seems to cause a lot of pain with my rotator cuff right now so im going to stick with machines until it heals...luckily my dad has some prescription joint stuff lol (shhhhhhh)

I feel you on the shoulders bro. I've got the same problem. Kills. But I'm stubborn so I keep doing it. Good stuff. Do you have problem doing standing Military Presses to the front?

ATLAS64
05-01-09, 2:43 pm
I feel you on the shoulders bro. I've got the same problem. Kills. But I'm stubborn so I keep doing it. Good stuff. Do you have problem doing standing Military Presses to the front?

I cant really do those too well bc it hurts the front of my rotator cuff..but if i do a push press and its a fluid movement im fine.

ATLAS64
05-01-09, 6:14 pm
LEGS

Squats 225x10, 365x12, 405x8, 470x2(had more but my lower back told me to go to hell)

Superset:
Leg Ext 3x12-15
Hack Squat 3x12-15

Leg Press 5px15, 7px12, 9px10
Leg Curls 4x12
Seated Calf Raise 6x12-20
Calf Pushdown 6x8-15

Squats felt great..probably not going to pull and squat in the same week to prevent my lower back from going out

Mizzarler
05-02-09, 1:24 am
LEGS

Squats 225x10, 365x12, 405x8, 470x2(had more but my lower back told me to go to hell)

Superset:
Leg Ext 3x12-15
Hack Squat 3x12-15

Leg Press 5px15, 7px12, 9px10
Leg Curls 4x12
Seated Calf Raise 6x12-20
Calf Pushdown 6x8-15

Squats felt great..probably not going to pull and squat in the same week to prevent my lower back from going out

What a pussy workout....LOL jkjkjkjk Nice squatting as always, did you go tonight or this morning? I was there around like 5 I think...I prob just missed you and yea I wouldn't do deads on mon if I were you.

ATLAS64
05-02-09, 8:51 pm
What a pussy workout....LOL jkjkjkjk Nice squatting as always, did you go tonight or this morning? I was there around like 5 I think...I prob just missed you and yea I wouldn't do deads on mon if I were you.

Yea maybe if u had been there i wouldnt have bitched out on my last set of squats lol

ATLAS64
05-03-09, 1:16 am
On a side note I would just like to say... I FUCKING HATE FINALS...that is all

Gambit
05-03-09, 11:42 am
On a side note I would just like to say... I FUCKING HATE FINALS...that is all

I'll raise my protein shake to that!

ATLAS64
05-03-09, 6:42 pm
I'll raise my protein shake to that!

Haha sounds good.

CHEST

Incline 185x12, 225x10, 275x6, 315x3, 350x1, 225x18
Decline 225x10, 275x6, 315x3, 225x15
SM Incline 180x12, 180x12, 180x10 drop 130x10 drop 90x10
Pec Deck 3x12
Pullovers 80x12, 80x12, 90x10
Cardio 20 minutes (interval)

Switched it up for once today. Incline felt awesome no shoulder problems once I got warmed up. I know it looks stupid that im going down to singles and doubles but I'm trying to stay strong and build up ..kind of be a hybrid of the two sports.

Mizzarler
05-03-09, 11:31 pm
Nice I love doin inlcine first...I'll be hittin legs tom, not sure what time yet.

T o m m Y
05-03-09, 11:31 pm
damn strong pressing right there!

ATLAS64
05-04-09, 2:52 am
Nice I love doin inlcine first...I'll be hittin legs tom, not sure what time yet.

I have a final at 12:30 shouldnt take me too long, any time after that is good. Give me a call and let me know when u think ur going to the gym


damn strong pressing right there!

Thanks man I appreciate the support.. I've been busting my ass trying to get stronger this year and its finally paying off.

*If you havnt scene the new X-Men movie go see it ITS BADASS and violent and other such things that amuse my simple mind

ATLAS64
05-04-09, 10:11 pm
BACK

Deadlift 315x8, 405x6, 455x3, 405x5
Reverse Machine Row 4x10
Cable Row 3x12
Lat pushdown 3x15
HS Reverse Pulldown 3x10-12

Calves
Seated Calf Raise 4x8
Seated Calf Pushdown 4x10-12
Calf Raises 10 raises each step up 1 floor

T o m m Y
05-04-09, 10:28 pm
strong deads man
whats the wt these days homie

BeastCook
05-04-09, 10:32 pm
BACK

Deadlift 315x8, 405x6, 455x3, 405x5
Reverse Machine Row 4x10
Cable Row 3x12
Lat pushdown 3x15
HS Reverse Pulldown 3x10-12

Calves
Seated Calf Raise 4x8
Seated Calf Pushdown 4x10-12
Calf Raises 10 raises each step up 1 floor

man your a beast at deadlifting! i really need to get my grip up

ATLAS64
05-05-09, 1:49 pm
strong deads man
whats the wt these days homie

Thanks man, Im around 225.


man your a beast at deadlifting! i really need to get my grip up


Hey thanks, heavy shrugs and plate pinching helped my grip tremendously especially the plate pinches.

Mizzarler
05-05-09, 2:20 pm
Back

Deadlift 315x5, 365x5, 450x2 (I jumped waaay too high here from 365 probably should have done 405 then gone up, back started screaming on the second rep so I had to stop *this was a DEE DEE DEE move on my part)
Chest Supported T-Bar Row 90x12 for 3 sets
Reverse Pulldown 180x2 for 2 sets, 225x10
Low Pulley Row 120x12 for 3 sets
Ab Crunch Machine 90x15 for 3 sets
Lying Leg Raises 3x15 reps
20 Minutes Interval Training

I found another excuse for why I eat every two hours today...Because of class I had to wait about 4 hours for a meal. I got a burrito...bit into the barrito while the foil was still on...then I took the foil off re-bit into the burrito and forgot to chew which led to me choking for 5 minutes. Appearently when you don't eat for 4 hours you forget how to eat...Just another excuse to eat often besides the nutrional aspect.

Hahaha don't die on my Jarrett! Still nice pulling though....sorry I had to help my uncle almost all day yesterday and I'm hittin them today....I know your off though

ATLAS64
05-05-09, 7:22 pm
lol ill try not to. Are u lifting tomorrow?

Mizzarler
05-05-09, 9:37 pm
Yea, are you hittin chest tom? (5/6)

ATLAS64
05-06-09, 9:07 pm
Yea, are you hittin chest tom? (5/6)

I hit arms today...was pretty shitty again my shoulders wouldnt let me do close grip AGAIN

ARMS

Superset:
Rope Pushdown 3x12
Cable EZ Curl 3x12

Supetset:
Skullcrushers 3x10-15
Preacher Curls 3x10-12

Superset:
Triangle Pushdown 3x12
DB Curls 3x8-10

Forearms Curls 3x12-15

weedlewott
05-07-09, 2:52 am
I hit arms today...was pretty shitty again my shoulders wouldnt let me do close grip AGAIN

ARMS

Superset:
Rope Pushdown 3x12
Cable EZ Curl 3x12

Supetset:
Skullcrushers 3x10-15
Preacher Curls 3x10-12

Superset:
Triangle Pushdown 3x12
DB Curls 3x8-10

Forearms Curls 3x12-15

Way to put em through it. Good stuff bro. Sucks you couldn't do Close Grips. Those are my favorites.

ATLAS64
05-07-09, 8:17 pm
Way to put em through it. Good stuff bro. Sucks you couldn't do Close Grips. Those are my favorites.

Yea close grip is the shit..its helped my bench so much.

Shoulders
Military Press 135x15, 185x15, 185x12
DB Shoulder Press 80x12, 90x10, 100x5, 75x16
Side Lateral Machine 3x12-15
Cable Side Raise 3x12-15
Rear Delt Pec Deck 3x8-12 drop 10 drop 10
DONE

I need to have a pep talk with my joints so they understand that right now Im not giving my body any choice on wat to do besides grow...they dont seem to understand that yet bc they keep FUCKING HURTING...bastard joints..ill let yall know how this goes...

ATLAS64
05-08-09, 7:24 pm
LEGS

Squats 225x10, 315x12, 405x11, 450x5

Superset:
Leg Press 5px15, 6px15, 7px12, 9px10
Hack Squat 90x12, 90x12, 90x12, 90x10

Leg Ext 4x12-15
Seated Leg Curl 110x15, 130x12, 150x12, 170x10, 190x6
Calf Press 6x8-15
Hamstring Curls 3x12 drop 10 drop single leg curlx8 each
Seated Calf Raise 4x10-15

DONE

Mizzarler
05-08-09, 10:14 pm
Gah I just keep missing you by like an hour...nice leg day bro...thats some heavy ass squatting...that superset sounds brutal (leg press into hacks)

BeastCook
05-08-09, 10:16 pm
LEGS

Squats 225x10, 315x12, 405x11, 450x5

Superset:
Leg Press 5px15, 6px15, 7px12, 9px10
Hack Squat 90x12, 90x12, 90x12, 90x10

Leg Ext 4x12-15
Seated Leg Curl 110x15, 130x12, 150x12, 170x10, 190x6
Calf Press 6x8-15
Hamstring Curls 3x12 drop 10 drop single leg curlx8 each
Seated Calf Raise 4x10-15

DONE

good stuff man

ATLAS64
05-10-09, 7:37 pm
Gah I just keep missing you by like an hour...nice leg day bro...thats some heavy ass squatting...that superset sounds brutal (leg press into hacks)
Yea we need to catch up soon and lift..thanks again



good stuff man

Thanks bro

ATLAS64
05-10-09, 7:39 pm
CHEST
Incline BB 225x8, 280x5, 315x3, 340x2, 245x10
Decline 225x8, 245x8, 295x5
Incline DB 60x10, 80x10, 90x10, 100x10, 115x8

Superset:
Pec Deck 3x12
Cable Cross 3x12

Calves

ATLAS64
05-11-09, 3:47 pm
BACK

Barbell Rows 225x12, 245x10, 265x8
HS Reverse Pulldown 180x15, 200x15, 230x8
Lat Pushdown 45x12, 60x12, 60x10, 45x12
Deadlifts 315x8, 365x8, 405x8 (no straps)
Abs

Gambit
05-11-09, 3:56 pm
Doing solid work, Atlas.

ATLAS64
05-11-09, 10:10 pm
Doing solid work, Atlas.

As always thanks for stopping by and checking it out

weedlewott
05-12-09, 3:57 am
Sick Back WO bro. You get a cookie. So long as you're on a bulk that is. If not, then you'll have to settle for something of your choice.

ATLAS64
05-13-09, 4:12 pm
Sick Back WO bro. You get a cookie. So long as you're on a bulk that is. If not, then you'll have to settle for something of your choice.

LMAO thanks

SHOULDERS

DB SHOULDER PRESS 50x15, 70x15, 80x12, 90x10, 100x10
Shrugs 315x12, 405x10, 455x8, 505x6

Giant Set:
Cable Front Raise 3x12 last set drop 10 drop 10
Cable Side Raise 3x12 last set drop 10 drop 10
Scare Crows 3x12

Mizzarler
05-13-09, 9:38 pm
Good work in here as always j....sorry i havent been in here i'm havin to use a tiny ass laptop thats really hard to use lol

ATLAS64
05-14-09, 4:08 pm
Good work in here as always j....sorry i havent been in here i'm havin to use a tiny ass laptop thats really hard to use lol

Haha its all good, u meat head with ur sausage fingers...

LEGS

Squats 225x12, 345x12, 425x6, 495x3(BOOYAAA)
Leg Press 4px15, 7px12, 9px12, 11px8

Superset:
Leg Ext 5x12
Leg Curl 5x12

Superset:
Seated Calf Raise 5x12
Calf Pushdown 5x12

weedlewott
05-14-09, 5:15 pm
Nice

Mizzarler
05-14-09, 10:22 pm
My boy is repplin 5 plates on squats gettiin shit done, did you use wraps/belt?

T o m m Y
05-14-09, 10:48 pm
STRONG leg session...damn....

ATLAS64
05-15-09, 5:31 pm
Nice
Thanks man


My boy is repplin 5 plates on squats gettiin shit done, did you use wraps/belt?

I use wraps and a belt.


STRONG leg session...damn....


THanks man

ATLAS64
05-17-09, 7:38 pm
CHEST

Incline 225x10, 275x5, 295x3, 330x1
Flat BB 295x8, 315x5, 350x4 275x12
Incline DB 100x12, 100x9, 85x12
Calf Press 5x12
Flat BB 225x18

Worked out at my new college for the first time to kinda feel it out. Pretty nice gym cant complain. Hopefully have some strong pulling tomorrow.

Mizzarler
05-17-09, 8:51 pm
Wheres your new college? mike gorman, craig sager and tucker were there today, your missin out bro

ATLAS64
05-17-09, 11:47 pm
Wheres your new college? mike gorman, craig sager and tucker were there today, your missin out bro

Well damn I did miss out, I transfered to Kennesaw

ATLAS64
05-18-09, 4:14 pm
Good back work out with THE MESSENGER today...he ripped 475x5 on deads and he had a couple to spare...

Deads 315x8, 405x5, 475x3
T-Bars 4x10-12
T-Bar Pulldowns 4x10-12
Lat Pushdown 4x8-12
Seated Pully Rows 5x10

weedlewott
05-19-09, 10:13 am
Both puttin up beast numbers. Don't kill me when we get around to killin some weights. I'm not lookin to die. haha. Kick ass bro. Keep doing what you do.

ATLAS64
05-22-09, 2:38 am
Both puttin up beast numbers. Don't kill me when we get around to killin some weights. I'm not lookin to die. haha. Kick ass bro. Keep doing what you do.

lol thanks dude.

SHOULDERS
DB SHoulder Press 60x10, 70x10, 80x12, 95x12, 105x8
Machine Shrugs 5x12
HS SHoulder Press 4x8-12
Side Raises 3x12
Front Raises 2x12

ATLAS64
05-22-09, 3:00 pm
LEGS

Squats 365x10, 405x8, 475x5, 530x1
Hack Squat 4x12
Leg Press 5x10
Leg Curls 4x10
Calf Raise Standing 3x10
Calf Pushdown 6x12

Mizzarler
05-22-09, 9:09 pm
siiiiiiiiiiiiiiiiiiiiiiiiiiiiick leg workout bro, I was gonna hit legs today but I had to go to the doc to get blood drawn and some shots...got em all in my arm so I can hit legs tom! lol

weedlewott
05-23-09, 2:08 am
siiiiiiiiiiiiiiiiiiiiiiiiiiiiick leg workout bro

x2. Crazy man Crazy

T o m m Y
05-23-09, 2:16 am
x2. Crazy man Crazy

x3 wtf

ATLAS64
05-23-09, 2:56 am
siiiiiiiiiiiiiiiiiiiiiiiiiiiiick leg workout bro, I was gonna hit legs today but I had to go to the doc to get blood drawn and some shots...got em all in my arm so I can hit legs tom! lol

Good call on the shots in the arm I like the way you think...shots in the leg before leg day=no bueno lol. Yea that last set of squats hurt real bad it was fantastic...the east cobb moms were horrified/digusted/wish i wasnt there. We need to hit the gym I need to work out with ur crazy strong ass to push myself.


x2. Crazy man Crazy
I'm not real sure wat x2 means...but x-men 2 was a good movie...but im guessing it means something good lol. I cant wait for our epic work out in the future. YEA CMON


x3 wtf X-men 3 kinda sucked....jk thanks for stopping by man

weedlewott
05-23-09, 3:19 am
I'm sorry... I'll second what Mizz said. How is that one working for you? ha. I believe they're gonna have to kick us out of the gym because it won't be able to contain the sheer amounts of power. Either that or we'll have to go to another gym and start borrowing weights.

ATLAS64
05-24-09, 4:20 pm
I'm sorry... I'll second what Mizz said. How is that one working for you? ha. I believe they're gonna have to kick us out of the gym because it won't be able to contain the sheer amounts of power. Either that or we'll have to go to another gym and start borrowing weights.

LOL damn right

CHEST

My chest is so fucked up right now its not even funny so im not going to post todays atrocity of a work out.

weedlewott
05-24-09, 4:26 pm
LOL damn right

CHEST

My chest is so fucked up right now its not even funny so im not going to post todays atrocity of a work out.

Willin to be with your strong ass it puts mine to shame.

Mizzarler
05-24-09, 5:02 pm
LOL damn right

CHEST

My chest is so fucked up right now its not even funny so im not going to post todays atrocity of a work out.
What happened to your chest?

ATLAS64
05-25-09, 2:41 am
Willin to be with your strong ass it puts mine to shame.

Dude u got one helluva press too.


What happened to your chest?
I have a really sharp pain where my pectorals go into my armpits(probably tendonitis). It hurts pretty damn bad I may not do chest next week to let it heal. Its frustrating beyond belief. I want new bionic shoulders or something damn.

Vaze_06
05-25-09, 1:25 pm
damn bro... got some seriously impressive number.... im in, see if u can beat Mizz =p

weedlewott
05-25-09, 2:41 pm
Dude u got one helluva press too.


I have a really sharp pain where my pectorals go into my armpits(probably tendonitis). It hurts pretty damn bad I may not do chest next week to let it heal. Its frustrating beyond belief. I want new bionic shoulders or something damn.

Nah. I've got one hell of a goal. ha. That sucks about your chest man. Get better soon bro. Don't need tendinitis setting in and hurting you overall man. I wish I had bionic shoulders too man. If only...

ATLAS64
05-25-09, 5:02 pm
damn bro... got some seriously impressive number.... im in, see if u can beat Mizz =p

Thanks for joining in on my thread. Im glad we have a great group of people on here that are all positive and supportive of everybody. That goes for everybody.


Nah. I've got one hell of a goal. ha. That sucks about your chest man. Get better soon bro. Don't need tendinitis setting in and hurting you overall man. I wish I had bionic shoulders too man. If only...


Im excited about our deadlifting man thats gonna be sick when you rip 5 bills off the ground. Thanks man, I just need to let it rest and ask for bionic shoulders for my birthday or christmas...lol probably going to back off of heavy pressing for a few weeks and go to reps. Keep killin it man we'll start that thread up for deadlifting ASAP.

Todays Work Out

BACK

T-Bar Rows 4x8-15
Lat Pulldowns 4x10-12
Single Arm Pulldowns HS 4x6-15
BB Rows 4x10
Pullovers 2x12
Lat Pushdowns 2x12

DONE

Vaze_06
05-25-09, 9:25 pm
Thanks for joining in on my thread. Im glad we have a great group of people on here that are all positive and supportive of everybody. That goes for everybody.

Todays Work Out

BACK

T-Bar Rows 4x8-15
Lat Pulldowns 4x10-12
Single Arm Pulldowns HS 4x6-15
BB Rows 4x10
Pullovers 2x12
Lat Pushdowns 2x12

DONE

oooh trust me bro.. i have The Best Supportive Technique u would ever find!

Slack Off = I call u a Pussy ...

yep yep its how we create Real Man... LOL im gonna hush and return to my studies....

nice back's session

ATLAS64
05-25-09, 10:07 pm
oooh trust me bro.. i have The Best Supportive Technique u would ever find!

Slack Off = I call u a Pussy ...

yep yep its how we create Real Man... LOL im gonna hush and return to my studies....

nice back's session

Haha thats what I like to hear...im tired of the new "vouge" thing to do being feminizing and demasculinizing men...its terrible. Look at all the magazines with these "boys" wearing nuthugger jeans and eyeliner MY GOD wat the fuck happened??? Shit my buddy at my old school even wrote a paper about it " A generations of pussies" (which he got an A on even with the title lol). Whatever happened to getting down n dirty and working ur ass off..wiping the blood AND dirt off ur brow. Atleast theres plenty of likeminded men and women who understand wat hard work is.

ATLAS64
05-25-09, 10:08 pm
http://www.youtube.com/watch?v=wADNqc_yiFg yea this is pretty awesome too btw

Vaze_06
05-25-09, 10:34 pm
http://www.youtube.com/watch?v=wADNqc_yiFg yea this is pretty awesome too btw

OMFG!!! bro.. u're screwing up my study here!!!... i was crying ... lmao.............. Thank U!!! like seriously u just made my entire shitty studying week FUN!

damn.. i have a couple friends like that... always gossiping, complain about anything and changing their mind All the freaking time... i feel as if im lacking femininity lol

oh and dont worry... its my duty to bring back the Big Egos back to reality :)
i know exactly their weak points and how to kick there asses.... just being called a Pussy by a chick hurt their manhood hehe... hmmm must explain why i have no training partner.. lol anyways i have time to waste babysitting some lil boys who wanna impress the chickies

weedlewott
05-26-09, 2:01 am
Thanks man. i'm ready to start this thread. Get on when you can. Moving Mountains - Pulling the foundations. or something like that. Lemme know. And on the off chance you didn't know, you do solid work in the gym. When we hit it, plan on one of those volume workouts with heavy weights you said you might pass out from. ha. Rest that Pec up brother.

ATLAS64
05-26-09, 4:00 am
OMFG!!! bro.. u're screwing up my study here!!!... i was crying ... lmao.............. Thank U!!! like seriously u just made my entire shitty studying week FUN!

damn.. i have a couple friends like that... always gossiping, complain about anything and changing their mind All the freaking time... i feel as if im lacking femininity lol

oh and dont worry... its my duty to bring back the Big Egos back to reality :)
i know exactly their weak points and how to kick there asses.... just being called a Pussy by a chick hurt their manhood hehe... hmmm must explain why i have no training partner.. lol anyways i have time to waste babysitting some lil boys who wanna impress the chickies

Haha Im glad you enjoyed the video ....EUUUUUUROOOO TRAAAAAAAAAINNNING!!!!!!!

Ha ur feminimity is fine RELAX haha...Ur just one tough chicka who loves the iron game which is pretty effing awesome I think. My last girlfriend "pretended" she enjoyed working out (lying BITCH) lol i told her to go on her own time(guess im an asshole...but im ok with it bc i had to get my shit done YEA CMON). Keep doing what you do its awesome...ur work ethic and discipline will help u in every aspect of ur life.

Its ok i rarely have training partners either unless its some1 on here...at my last school my buddy Felix called me a "silly sick twisted fuck" after we did legs together (after he was done puking of course)

Keep puttin them boys in their place lol

EUUUUUROOOOOO TRAAAAAAAAAAAAAAAAAAAAINING


Thanks man. i'm ready to start this thread. Get on when you can. Moving Mountains - Pulling the foundations. or something like that. Lemme know. And on the off chance you didn't know, you do solid work in the gym. When we hit it, plan on one of those volume workouts with heavy weights you said you might pass out from. ha. Rest that Pec up brother.


I joined the thread. Thanks again...you do insane work yourself man. Im stoked about lifting together... I have a feeling its going to be an EPIC work out. Im always game for volume with back. I havnt blacked out in the gym in a while I guess im due for it...just make sure I dont hit my head of anything....cuz last time yea.. i was training with a guy named "Big Neal"(old school bodybuiler/kick ass trainer) I got pretty wobbly ..fell down...and hit my head on the leg extension machine and knocked myself the fuck out lol....it was pretty effing sweet. The headache wasnt so sweet tho...that part sucked.

weedlewott
05-26-09, 4:12 am
Haha Im glad you enjoyed the video ....EUUUUUUROOOO TRAAAAAAAAAINNNING!!!!!!!

Ha ur feminimity is fine RELAX haha...Ur just one tough chicka who loves the iron game which is pretty effing awesome I think. My last girlfriend "pretended" she enjoyed working out (lying BITCH) lol i told her to go on her own time(guess im an asshole...but im ok with it bc i had to get my shit done YEA CMON). Keep doing what you do its awesome...ur work ethic and discipline will help u in every aspect of ur life.

Its ok i rarely have training partners either unless its some1 on here...at my last school my buddy Felix called me a "silly sick twisted fuck" after we did legs together (after he was done puking of course)

Keep puttin them boys in their place lol

EUUUUUROOOOOO TRAAAAAAAAAAAAAAAAAAAAINING




I joined the thread. Thanks again...you do insane work yourself man. Im stoked about lifting together... I have a feeling its going to be an EPIC work out. Im always game for volume with back. I havnt blacked out in the gym in a while I guess im due for it...just make sure I dont hit my head of anything....cuz last time yea.. i was training with a guy named "Big Neal"(old school bodybuiler/kick ass trainer) I got pretty wobbly ..fell down...and hit my head on the leg extension machine and knocked myself the fuck out lol....it was pretty effing sweet. The headache wasnt so sweet tho...that part sucked.

Watched that vide and it was hilarious. ha. had me laughing my ass off this morning before work. I couldn't help it. Definately a motivator. First not to ever look that stupid, or whine that much. ha. I don't think i've been working out hard enough ever then. I've never passed out. I've gotten light headed and had to sit down quite a few times, but never quite went out all the way. Looks like i've got some catching up to do. ha. and trust me, if you do fall, I'll move one of those exercise balls under you. Catch you on the rebound so you don't hit your head.

ATLAS64
05-27-09, 8:32 pm
Watched that vide and it was hilarious. ha. had me laughing my ass off this morning before work. I couldn't help it. Definately a motivator. First not to ever look that stupid, or whine that much. ha. I don't think i've been working out hard enough ever then. I've never passed out. I've gotten light headed and had to sit down quite a few times, but never quite went out all the way. Looks like i've got some catching up to do. ha. and trust me, if you do fall, I'll move one of those exercise balls under you. Catch you on the rebound so you don't hit your head.

haha hell yes no banging my head on a machine again! That video is awesome. Kinda reminds me of the Office Linebacker series...

ARMS
*all supersets*
/Cable bar curl 15, 15, 12, 10
\Cable triangle pushdown 15, 15, 12, 10

/Skullcrushers 15, 15, 12, 8
\Preacher Curl 15, 15, 12, 8

/Overhead Rope Ext 12, 12, 10, 12
\DB Curls 12, 10, 8

/Tricep Ext Machine 15, 12, 12
\High Preacher Machine 15, 12, 12

/Forearm bar curl 15, 15, 15, 15
\DB forearm curl 12, 12 , 12 ,12
ABS

Saw Mizz going in to kill his back...overall was a good work out..lemme know how ur work out went man

Vaze_06
05-27-09, 8:34 pm
aaah nice beach boy day :)

Mizzarler
05-28-09, 1:37 am
It was good seein you too bro...just wasn't feelin deads today idk why....but yea lets hit shoulders tom...is 6 30ish ok?

ATLAS64
05-28-09, 2:49 am
It was good seein you too bro...just wasn't feelin deads today idk why....but yea lets hit shoulders tom...is 6 30ish ok?

yea i can do that hit me up 770 843 9679

weedlewott
05-28-09, 9:18 am
Haha thats what I like to hear...im tired of the new "vouge" thing to do being feminizing and demasculinizing men...its terrible. Look at all the magazines with these "boys" wearing nuthugger jeans and eyeliner MY GOD wat the fuck happened??? Shit my buddy at my old school even wrote a paper about it " A generations of pussies" (which he got an A on even with the title lol). Whatever happened to getting down n dirty and working ur ass off..wiping the blood AND dirt off ur brow. Atleast theres plenty of likeminded men and women who understand wat hard work is.

went back and was reading through this dude again and this post caught my eye. I'm totally not trackin where this new mentality came from. I don't have a lot to say about it at the moment except for they piss me off. I can't stand skinny, soft looking pansies. Depression. It's the new black. I don't know. It's not gonna do for me when I come home. Just not.

ATLAS64
05-29-09, 4:05 pm
Shoulder work out with Mizzarlar

Seated BB mil press (free wt)
225 x 5
205 x 8
225 x 5
185x11

Seated side db laterals
4x10-12

Arnold DB Press alternating with rear delt db flys
3x8-12 each

Triple drop set seated machine side laterals
x13, x 14, x 15

*Good working out with some1 stronger that can push you and make you do things differently thanks MIZZ...my delts are sore as fuck

ATLAS64
05-29-09, 9:00 pm
LEGS

Squats
315x10
405x10
405x8
405x8
365x10

Giant Set: Hack Squat, Leg Press, Leg Extension, Seated Leg Curl

Hack Squats
2px12
2px15
2p+25x12
2p+25x12

Leg Press
5px15
5px15
6px15
7p12

Lex Extension
4x12@90

Seated Leg Curl
130x15
130x15
150x15
150x12


Calf Pushdowns 3x30

Single Leg Calf Pushdowns 2x30

DONE

Vaze_06
05-29-09, 9:08 pm
giant set?!!?!... damn, u're a sick man!

Mizzarler
05-29-09, 9:33 pm
Shoulder work out with Mizzarlar

Seated BB mil press (free wt)
225 x 5
205 x 8
225 x 5
185x11

Seated side db laterals
4x10-12

Arnold DB Press alternating with rear delt db flys
3x8-12 each

Triple drop set seated machine side laterals
x13, x 14, x 15

*Good working out with some1 stronger that can push you and make you do things differently thanks MIZZ...my delts are sore as fuck

No problem bro...I thought we were doin legs on mon!!!???

Mizzarler
05-29-09, 9:48 pm
Oh and my forearms are 14"..not that big! lol

ATLAS64
05-29-09, 11:22 pm
Oh and my forearms are 14"..not that big! lol

I cant do them then I dont have my schedual for school yet and wont know untill monday after noon which class im doing. Sorry bout that bro..my schedual is all haywire right now

ATLAS64
05-29-09, 11:23 pm
By the way your forearms look like u stole them from a guirilla

weedlewott
05-30-09, 2:55 pm
Oh and my forearms are 14"..not that big! lol


By the way your forearms look like u stole them from a guirilla

Gotta agree with J here man. That's just the way the world works.

Sick WO bro. Do work.

ATLAS64
06-01-09, 5:59 pm
BACK

Deadlifts:
315x8
405x5
500x2 (shoulda had more but our work out got all fucked up bc of some stupid "circumstances"...goal is to get 5 with 500 in the next month or so)

Giant Set:
Machine Rows: 15, 15, 15
Machine Pulldowns: 12, 12, 12
DB Single Arm Rows: 10, 10, 10

Superset:
Blast Strap Bodyweight Rows: 12, 12
Machine Bent Over Rows: 15, 15

Abs

Mizzarler
06-02-09, 12:32 am
some heavy ass deads goin on in here..giant set looked brutal, that pulldown machine in front of the treadmills to the left is awesome, i dunno if thats the one u used or not
hey man my new split is
mon legs
tues chest/tri
off
back
delts/bi
off
off

loemme know when you wanna hit up another session

weedlewott
06-02-09, 2:38 am
Damn bro. Nice session.

ATLAS64
06-03-09, 5:44 pm
Damn bro. Nice session.

Im trying to keep it up.

ARMS

Floor Press
225x5
245x5
275x5
295x5
335x3

Supersets:
EZ Cable Curl 4x12-15
SKullcrushers 4x8-15

Supersets:
Rope Pushdowns 4x12
Hammer Curls(against a wall) 4x10

Supersets:
Machine Preacher 4x12-15
Cable Overhead tricep press 5x12-15

Giant Set:
Calf Presses 5x30
DB Wrist Curls 4x12
BB Wrist Curls 4x15

DONE

Vaze_06
06-03-09, 6:04 pm
nice superset choices, sick pressing...

weedlewott
06-04-09, 1:41 am
LEGS

Squats
315x10
405x10
405x8
405x8
365x10

Giant Set: Hack Squat, Leg Press, Leg Extension, Seated Leg Curl

Hack Squats
2px12
2px15
2p+25x12
2p+25x12

Leg Press
5px15
5px15
6px15
7p12

Lex Extension
4x12@90

Seated Leg Curl
130x15
130x15
150x15
150x12


Calf Pushdowns 3x30

Single Leg Calf Pushdowns 2x30

DONE

Do you see this? All this above? This depresses the shit out of me and excites the absolute hell out of me at the same time. Lookin forward to smokin legs with you bro. I might be the one passing out and puking this time around. Excellent last couple WOs bro. You're a friggin monster.

ATLAS64
06-04-09, 6:31 pm
Do you see this? All this above? This depresses the shit out of me and excites the absolute hell out of me at the same time. Lookin forward to smokin legs with you bro. I might be the one passing out and puking this time around. Excellent last couple WOs bro. You're a friggin monster.

I appreciate everything man. We're gonna have an insane leg work out I think we'll be pushing each other to a new level.


SHOULDERS
Power Cleans
225x5
245x3
275x1
315x miss

DB Military Press
90x8
90x8
90x8
100x8

Giant Set:
Single Arm Side Raises 3x8-10
Machine Raises 3x10
Cable Raises 3x10

DONE

I havnt done power cleans since I was a Junior in high school...so my form is off which is why the weight is low. Should get it back quickly tho...I'm trying to see if doing cleans will help with dead lifts..trying to get the weight off the floor more quickly. We'll c what happens.

ATLAS64
06-05-09, 3:56 pm
LEGS

Squats
225x8
350x10
405x5
470x5
540x1

Leg Press 3x12

Super set:
Bulgarian split squats 3x8-12
Leg Curl 3x12

Leg Ext 3x25

Calf press 3x30
Single Leg Calf Press 3x20

Machine Crunches 3x25

DONE

I had to do a body composition test today for one of my exercise science classes so I went to the lab to have my body fat tested. Body fat ended up being 9.2%.

weedlewott
06-06-09, 7:58 am
Dammit. I gotta get on the ball.

Mizzarler
06-07-09, 4:17 am
540 on squats! thats how us ga boys roll!!!
another sick leg day man, i didn't know you still did power cleans...lookin good

ATLAS64
06-07-09, 7:48 pm
Dammit. I gotta get on the ball.

Ur fine man keep bustin ur ass.


540 on squats! thats how us ga boys roll!!!
another sick leg day man, i didn't know you still did power cleans...lookin good

Haha fuck yea man..KILLIN IT

CHEST
3 Board Bench
275x5
315x5
340x5
375x3

DB Incline
80x10
105x8
120x8
130x5

Superset:
Machine Incline 5x6-15
Pullovers 4x10-12 @100LBS

Calves

DONE

weedlewott
06-08-09, 4:29 am
CHEST
3 Board Bench
275x5
315x5
340x5
375x3

DB Incline
80x10
105x8
120x8
130x5

Superset:
Machine Incline 5x6-15
Pullovers 4x10-12 @100LBS

Calves

DONE

Hell of a day bro. That's some serious pressing with the 130 DB Incline. Killin it.

ATLAS64
06-08-09, 2:42 pm
Hell of a day bro. That's some serious pressing with the 130 DB Incline. Killin it.


Thanks man..its the first gym ive been to that has a full DB rack up to 150s so im pretty excited.

BACK

Deads
315x5
405x3
500x1
535xmiss

BB rows
185x15
205x12
225x10

Lat Pulldowns
125x15
155x12
185x12
245x8

Giant Set:
T-Bars 3x10-15
DB Rows 3x6-10
Hanging Reverse Blast Strap Rows 3x12

Abs

weedlewott
06-08-09, 4:37 pm
Steel toes. haha. Faces and Shins. lol. talk of 275lb barbells going through walls. good times. good times.

ATLAS64
06-08-09, 5:17 pm
Steel toes. haha. Faces and Shins. lol. talk of 275lb barbells going through walls. good times. good times.

LOL YEA CMON

Mizzarler
06-08-09, 11:13 pm
nice pullin j, how was the 535 attempt?

Vaze_06
06-08-09, 11:17 pm
nice pullin j, how was the 535 attempt?

some hot chicks was doing SLDL not far away... yep... it explains everything ...

weedlewott
06-09-09, 1:30 am
some hot chicks was doing SLDL not far away... yep... it explains everything ...

either that or gym managers who are lucky to be alive.

Vaze_06
06-09-09, 9:46 am
either that or gym managers who are lucky to be alive.

that too.... lucky he's such a nice guy
tho if they get run over my a mysterious car... its All Good =p

ATLAS64
06-09-09, 1:18 pm
nice pullin j, how was the 535 attempt?
It was all fucked up bc the gym manager spent 15 minutes bitching at me after i did 500.


some hot chicks was doing SLDL not far away... yep... it explains everything ...

I wish it had been that instead of that cock sucker screaming at me.


either that or gym managers who are lucky to be alive.

Yea probably should have decked his punk ass...mother fucker made me so mad

Mizzarler
06-09-09, 4:10 pm
LMAOOOOOOOOOO was this at la fitness?

weedlewott
06-09-09, 5:46 pm
Yea probably should have decked his punk ass...mother fucker made me so mad

ha ha. Still heated. Nice. I redeemed my shitty day yesterday. So my anger has subsided. You should do the same. "Subside your anger". See if he can dodge plates flying at his face.

Vaze_06
06-09-09, 6:15 pm
See if he can dodge plates flying at his face.

damn bro, i was thinking the same thing!! should make it a game...

upper body part = 250 points
lower body part =100 points
head = 500 points
balls= 1000 points
Scratch him= 50 points
Make him Bleed = 750 points


Dumbbells smaller than 45s arent allowed.
Olympic's bar arent allowed but the smalls one are more than welcome
keep at least 3 m distance and not more than 3 objects thrown at him at the same time


tho i aint a violent chick... lol

weedlewott
06-09-09, 6:29 pm
damn bro, i was thinking the same thing!! should make it a game...

upper body part = 250 points
lower body part =100 points
head = 500 points
balls= 1000 points
Scratch him= 50 points
Make him Bleed = 750 points


Dumbbells smaller than 45s arent allowed.
Olympic's bar arent allowed but the smalls one are more than welcome
keep at least 3 m distance and not more than 3 objects thrown at him at the same time


tho i aint a violent chick... lol

Sweet. although bleeding would come naturally if you hit him I would believe.
I'm going for 20,000 points. I would surely hate to see what the rules would be if you were violent there chica.

Vaze_06
06-09-09, 7:20 pm
Sweet. although bleeding would come naturally if you hit him I would believe.
I'm going for 20,000 points. I would surely hate to see what the rules would be if you were violent there chica.

hehehe... well no.. depends how u hit him... he will have more bruises thats for sure.. if we are lucky some broken bones lol
damn, we wanna have fun.. not kill the guy!! welll... i say only Atlas should go for 20 000+ and us stick to 10k-15k.. since they disrespected him.. we are there as ''supporters'' lol

there are somethings better left unknown... i wouldnt want to find out either

oh and i almost forgot... after Jarrett hits the 15k, the fucker may save his ass by offering 5... 10 years of free membership. Dropping weights and screaming will be allowed

ATLAS64
06-09-09, 7:29 pm
What do I get for headbutting the son of a bitch?

weedlewott
06-10-09, 2:20 am
What do I get for headbutting the son of a bitch?

DQ'd and dropped from the manning roster. Ha. Either that, or one hell of a headache. You can always revert to the good ole steel toe.

ATLAS64
06-10-09, 4:50 pm
DQ'd and dropped from the manning roster. Ha. Either that, or one hell of a headache. You can always revert to the good ole steel toe.

lol tru

ARMS

Floor Press
225x5
295x5
345x2
375x1

BB Curl
95x15
115x11
125x7
95x15

Superset:
Tricep Triangle Pushdown 4x12-15
Single Arm Preachers 4x10-12

Superset:
Dips 4x15
EZ Cable Curls 4x10-12

Tricep Rope Pushdowns 3x12-15

Giant Set:
Wrist Curls 3x15
Reverse Wrist Curls 3x15
Wrist Rotations 3x30

T o m m Y
06-10-09, 4:51 pm
very strong floor press man..
Do you pause at the bottom?

Mizzarler
06-10-09, 6:58 pm
you wannt hit delts tom?(thurs) and yea legs on fri as well...lemme know what time you wanna lift.

ATLAS64
06-10-09, 10:01 pm
very strong floor press man..
Do you pause at the bottom?

I do a brief pause. I dont completely stop and stab.


you wannt hit delts tom?(thurs) and yea legs on fri as well...lemme know what time you wanna lift.

Im hittin delts pretty early at Kennesaw 10am if u wanna go, they have a olympic platform for cleans that ive been using.

Friday im good for whenever..i gotta talk to candler to find out when is good for him too. But we'll figure it out. Give me a call tonight if u can and we'll sort it out.

BEASTOFRAGE
06-11-09, 7:31 am
impressive work here bro!! glad i found your log!
TB

ATLAS64
06-11-09, 6:48 pm
impressive work here bro!! glad i found your log!
TB

Hey thank you man. If you have any suggestions let me know..I still have a lot to learn about this sport.

ATLAS64
06-11-09, 6:50 pm
SHOULDERS

Power Cleans
225x3
245x3
275x1
295xmiss (bad form)

Hang Cleans
225x10 (easy)

Military Press
135x12
185x12
205x5
225x5

Single Arm Seated Raises
15x15
25x12
35x12
45x8

Shrugs
315x10
405x8
495x8
585x5

Scare Crows 4x12

DONE

Mizzarler
06-11-09, 7:14 pm
Awesome workout man...insane shrugs. I don't think I'm going to train tom...taking time off and will start a new powerlifting routine on mon. I feel like a douche for bailing though. Sorry

BEASTOFRAGE
06-12-09, 1:08 am
Hey thank you man. If you have any suggestions let me know..I still have a lot to learn about this sport.

i'll keep an eye out brother...always glad to help and learn from another powerlifter.
TB

ATLAS64
06-12-09, 1:33 pm
i'll keep an eye out brother...always glad to help and learn from another powerlifter.
TB

I appreciate it man. I have a really unorthodox routine for powerlifting...the dynamic days in the westside routine for some reason were brutal on my shoulders not sure why. But let me know if you think anything needs to come out or go in that im not doing. I just wanna learn as much as possible so I can be a freak like you one day!!

ATLAS64
06-12-09, 6:43 pm
...LEGS

SQUATS
405x5
495x2
560x1 (NEW PR)
600xmiss

BOX SQUATS
405x8
495x6
565x4

Superset:
Bulgarian Split Squats
30x12
45x12
60x10
Hamstring Curls
110x15
125x12
125x12

Leg Extensions
135x20
145x20
175x20

Superset:
Seated Calf Raises 2x30 1x20
Calf Press 2x30 1x20

Calves up the stairs 10xeach step

Ab Circuit

DONE

Vaze_06
06-12-09, 7:05 pm
u sick bastard....

ATLAS64
06-13-09, 5:54 pm
u sick bastard....

Haha thanks Vaze..im glad u think im fucked up!

I ordered some Predator squat briefs, competition knee wraps, and purple bands(50lbs resistance each) to start supplementing my work outs. I cut up some thick ass rubber i found in the basement too so I can do defecit deadlifts (its about 3 inches high and wide enough for my traditional stance). Bands are going to be used with the boards I cut up courtesy of home depot. Im really going to start hammering bench, squat and deads in as many different ways as possible to maximize growth and strength gains. Ill keep every1 posted to see how it goes. I finally saved enough money to purchase some powerlifting gear...and to buy some of the raw materials to make the things I needed.

I've never used briefs squatting before, but a couple powerlifters in the area said they use them to supplement their raw squat. Said it helps them get used to getting under heavier weight..so what the hell I'll see how it goes. I think the decision has been made ...full blown strength guy now..no more bodybuiding.

Mizzarler
06-13-09, 7:31 pm
Damn nice session J, howd 600 feel

weedlewott
06-14-09, 1:13 am
Damn nice session J, howd 600 feel

Same question. That looked like it was one hell of a session. My boy doin work

ATLAS64
06-14-09, 5:00 pm
Damn nice session J, howd 600 feel


Same question. That looked like it was one hell of a session. My boy doin work

It felt manageable..its not overwhelming. Just gotta get your head ready for it. I was comfortable on my descent.

CHEST

2 Board Bench
295x5
315x5
345x3
370x2
385x1
405x1

DB Incline
60x5
105x5
125x5+shoulder popping
135+ shoulder hurt like hell so had to stop

DONE

Just iced my shoulder for 25 minutes and bout to load up on some motrin. Luckily I dont think its anything bad..just hurts some...I still have full ROM and not much dibilitating pain. Just hurts when I have resistance.

T o m m Y
06-14-09, 5:01 pm
Very strong pressing homie

weedlewott
06-15-09, 4:37 am
I take it you realized about the same time Mizz did that you're a strong bastard huh? Solid pressing J. From here on out, i expect to see 315 for a warmup. ha.

BEASTOFRAGE
06-15-09, 5:04 am
I appreciate it man. I have a really unorthodox routine for powerlifting...the dynamic days in the westside routine for some reason were brutal on my shoulders not sure why. But let me know if you think anything needs to come out or go in that im not doing. I just wanna learn as much as possible so I can be a freak like you one day!!

if that's your motivation, then i'm damn glad to help!

first off, when i did WSB routine, it beat me up too and i had to modify it a good bit to make it work for me. at some point the DE days become pointless. i would do speed work like once a month for both squats and bench and have an accesory day like what i do now where you bring out lagging weaknesses. if i can, i will find some stuff that might help...
TB

BEASTOFRAGE
06-15-09, 5:07 am
It felt manageable..its not overwhelming. Just gotta get your head ready for it. I was comfortable on my descent.
.

that's the fuckin attitude i had when attemptin my weight on squats last week brother. you have to get your head ready for it! i like your attitude brother!
TB

ATLAS64
06-15-09, 7:28 pm
if that's your motivation, then i'm damn glad to help!

first off, when i did WSB routine, it beat me up too and i had to modify it a good bit to make it work for me. at some point the DE days become pointless. i would do speed work like once a month for both squats and bench and have an accesory day like what i do now where you bring out lagging weaknesses. if i can, i will find some stuff that might help...
TB

That makes sense. I was doing the 3 week mini cycles where u ramp up from 55%to 65% then back..probably why it wrecked my shoulders and pecs. Ill throw it in every month or few weeks especially since I finally got some money to for bands.


that's the fuckin attitude i had when attemptin my weight on squats last week brother. you have to get your head ready for it! i like your attitude brother!
TB

Thanks man..no room for a shitty attitude in this sport. I was lucky to be surrounded and molded by some great powerlifters when i was in high school to keep my head in check.


BACK

Deadlifts
335x5
425x3
455x1
475x1

Deficit Deadlifts (standing on a 3 inch block)
245x5
295x5
335x5
385x3
405x1
445x1
465x1

BB Rows
225x8
275x5
295x5

Lat Pulldowns 4x8-12
Lat Pushdowns 3x10
Machine Rows 3x10

DONE

Deficit Deads helped me realized how much I do not use my legs on regular deadlifts. It pointed out a technique problem immedietly for me. Im gonna work on them over the next few works so I can get used to dropping my ass down before I pull the weight up..instead of gripping and ripping with no form at all.

ATLAS64
06-15-09, 7:29 pm
I take it you realized about the same time Mizz did that you're a strong bastard huh? Solid pressing J. From here on out, i expect to see 315 for a warmup. ha.

Haha thanks man..ill work up to that lol

Mizzarler
06-15-09, 10:00 pm
Dude you wanna start training at Coffees? It's like 5 min away from us.

ATLAS64
06-15-09, 11:35 pm
Dude you wanna start training at Coffees? It's like 5 min away from us.

Depends how much it is..im bout to cancel LA

ATLAS64
06-17-09, 6:49 pm
Arm/Shoulders

Speed Bench 8x3 (185+40lbs of Bands)

Hang Cleans
225x3
245x3
265x2
245x5

DB Shoulder Press
65x12
75x10
85x10
95x10

Tricep Pushdowns 8x8 @180

EZ Cable Curl 8x8 @ 155

Forearm Curls 6x10 @ 45

Giant Set
Rope Crunches 3x15-20
Machine Crunch 3x15
Leg Raises 3x15

Switching to a four day split...may add extra days to catch up lagging body parts..but those work outs will be short no more than 25 minutes.

Vaze_06
06-18-09, 1:58 am
damn, great work out Shorty!

ATLAS64
06-18-09, 10:54 pm
damn, great work out Shorty!

Thanks Vazeeee...Im back to a four day split so we'll see what happens. I need to develop bar speed off of my chest to up my bench. So to be continued lol

weedlewott
06-19-09, 3:11 am
Looking forward to bigger and better things.

BEASTOFRAGE
06-19-09, 9:20 am
if your having form/tech issues on deads, my suggestion would be to do speed deads. work with 315 and work with moving it fast while keepin your form together. do that for a month...no heavy deads. as long as your squattin, your deads will go up. i usually do 7 singles with 30 sec rest between sets...give it a try and see if your deads go up...
TB

ATLAS64
06-19-09, 5:42 pm
if your having form/tech issues on deads, my suggestion would be to do speed deads. work with 315 and work with moving it fast while keepin your form together. do that for a month...no heavy deads. as long as your squattin, your deads will go up. i usually do 7 singles with 30 sec rest between sets...give it a try and see if your deads go up...
TB

Thanks BEAST I'll get on those Monday.

LEGS

Box Squats
315x5
405x5
495x5 (belt and knee wraps added)
600x3 (briefs added)
635x2
675x1

Bulgarian Split Squats
30x12
45x10
60x8 for 4 sets

Leg Curls
110x10 for 7 sets

Leg Extensions
110x30
175x25
200x18
245x10

Calf Press 3x30

DONE

Mizzarler
06-19-09, 6:16 pm
Thanks BEAST I'll get on those Monday.

LEGS

Box Squats
315x5
405x5
495x5 (belt and knee wraps added)
600x3 (briefs added)
635x2
675x1

Bulgarian Split Squats
30x12
45x10
60x8 for 4 sets

Leg Curls
110x10 for 7 sets

Leg Extensions
110x30
175x25
200x18
245x10

Calf Press 3x30

DONE

........speechless. You should get at least 650 on squat by the end of the year. Your right on track bro. Also, how did you get used to putting the bar lower. Cause I've always placed it pretty high up on my traps..

Vaze_06
06-19-09, 6:44 pm
oooh... sweeet.... how were the briefs???! hope u didnt start giggling like a lil gurl =p

BEASTOFRAGE
06-20-09, 2:50 am
strong work with briefs brother!
TB

weedlewott
06-20-09, 9:10 am
Thanks BEAST I'll get on those Monday.

LEGS

Box Squats
315x5
405x5
495x5 (belt and knee wraps added)
600x3 (briefs added)
635x2
675x1

Bulgarian Split Squats
30x12
45x10
60x8 for 4 sets

Leg Curls
110x10 for 7 sets

Leg Extensions
110x30
175x25
200x18
245x10

Calf Press 3x30

DONE

This^^ means you put in some serious work. I can't even see that much being on my back. Good Job dude.

ATLAS64
06-21-09, 6:19 pm
Thanks everybody.

Maximum Effort Upper Body


Warm Ups Barx15, Bar x15, 95x15, 135x10, 185x5, 225x5
2 Board Press
275x3
315x3
350x1
375x1
395x1 (smoked it)
415xmiss

Floor Press with band (*held the band in my hands and wrapped it around my back)
185+band x5
225+band x5
275+band x3
245+band x5
225+band x5

Neutral Grip Incline on HS
1p x10
2p x10
3p x8 for 3 sets

DB Skull Crushers
5x6 with 40lbs

Calf Raises 4x20

DONE

Vaze_06
06-21-09, 10:11 pm
~
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hehehe, ttyl slacker!

ATLAS64
06-22-09, 5:16 pm
Lower Dynamic/Back

Speed Box Squats + Bands
10x2 (225 working up to 315+bands)

Negative Deficit Deadlifts (standing on 4 inch box)
245x5
335x5
425x3
475x1

Superset:
Machine Rows 4x8-10
Face Pulls 4x10

Supetset:
Abductors 4x5 (holding weight as long as possible to the sides with the stack)
Hamstring Curls 4x8

Machine Abdominal Crunches 4x8 with 170

DONE

Next week swapping to speed deads ..then the following weeks adding bands to speed deads for about a month. Good Morning Variations will follow speed deads probably going to work sets of 5 around 75-80%.

weedlewott
06-22-09, 5:59 pm
Very nice day bro. Sick ass deficits... How are you liking your new routine?

Vaze_06
06-22-09, 7:20 pm
hmmm... Atlas using some chicky's machine... next time dont forget to wear your pink shirt =p tho kicked the deads.. still have your manhood dont worry heheheehe

J Wong
06-24-09, 12:29 am
Good deficit deads bro. Strong work.

T o m m Y
06-24-09, 12:31 am
Good deficit deads bro. Strong work.

x2!

ATLAS64
06-24-09, 6:11 pm
Dynamic Effort Upper Body

Speed Bench Singles
225+bands x1
275+bands x1
275+bands x1
295+bands x1
315+bands x1
315+bands x1

Power Cleans
225x5
245x3
245x3

Military DB Press
4x8 with 95

Unilateral Tricep Band Pushdown
5x8

Tricep Pushdown EZ Bar
200x6
230x6
230x6
250x6

Machine Preacher Curl
6x8 with 140

Wrist Curls
3x10 with 45
2x8 with 55

DONE

Not the traditional Speed Bench...but didnt work up to weight that causes any struggle. Trying to work on recruiting more muscle and developing a hell of a lot more speed off of my chest.

Mizzarler
06-24-09, 11:05 pm
Whered you get your bands from...or does your gym just have them? I think I'm moving to Main Event soon

ATLAS64
06-25-09, 2:20 am
Whered you get your bands from...or does your gym just have them? I think I'm moving to Main Event soon

I ordered them from irongladiators

weedlewott
06-25-09, 2:53 am
I ordered them from irongladiators

were they costly?

ATLAS64
06-25-09, 7:35 pm
25 bucks

weedlewott
06-26-09, 2:24 pm
I just want you to know that right now, at this very particular moment in time, I hate you.

Vaze_06
06-26-09, 2:36 pm
damn.... i feel So Much Love in here....

Mizzarler
06-26-09, 3:55 pm
Ran into atlas at a burrito place yesterday...had a nice powerlifting talk for about 40 min. He plans on 700 box squat today and repping 650 x 4 by the end of the year....crazy

ATLAS64
06-26-09, 6:15 pm
I just want you to know that right now, at this very particular moment in time, I hate you.

I LOVE U MAN lol


damn.... i feel So Much Love in here....

I know right.. atleast Vaze kinda cares lol


Ran into atlas at a burrito place yesterday...had a nice powerlifting talk for about 40 min. He plans on 700 box squat today and repping 650 x 4 by the end of the year....crazy

I was close to 700 today with the bands on box squat but no cigar...on the walk out some dude hit the bar and almost knocked me on my ass with it so i had to rerack and go down. Hurt like fuck but still put up some good weight

MAX EFFORT LOWER BODY

Box Squats with Bands

135+100lbs of band tension x5
225+100lbs of band tension x5
315+100lbs of band tension x5
405+100lbs of band tension x3 (belts and wraps added)
495+100lbs of band tension x1
600+100lbs of band tension x some1 hit the bar on the walk out!!!!(briefs added)
545+100lbs of band tension x1 (smoked it)
565+100lbs of band tension x1 (destroyed it)

Hamstring Curls 6x8 with 110

Step Ups
Bar x 10
135 x6
185 x6
185 x6

Leg Extension
155 x15
170 x15
200 x10
245 x8
245 x8
245 x8

AB Circuit
Machine Crunch
155 x10
170 x8
200 x8
Rope Pushdowns
170 x20
210 x20
240 x18
Leg Raises
x15
x15
x15

DONE

Doing free weight box squats next week going for 700+.

J Wong
06-26-09, 6:41 pm
Awesome squat work bro

Mizzarler
06-26-09, 6:42 pm
Good shit man...how the fuck did someone hit it on your walk out. I hate when people are like curling ez bars right behind me when I'm trying to squat...

BEASTOFRAGE
06-26-09, 9:32 pm
damn brother...kickass work!! as for that douche, i would of flatten him...
TB

weedlewott
06-27-09, 1:51 am
Would you like to know why I hate you? It's in my journey under my last workout. If you read it all, that is it. Your threat of a leg training day has pushed me to a new level. I'm in horrible horrible pain right now and am loving every minute of it. ha. So in all actuallity, I don't hate you. I really do love the hell outta you man. No **** though. LOL.

Vaze_06
06-27-09, 11:49 am
Would you like to know why I hate you? It's in my journey under my last workout. If you read it all, that is it. Your threat of a leg training day has pushed me to a new level. I'm in horrible horrible pain right now and am loving every minute of it. ha. So in all actuallity, I don't hate you. I really do love the hell outta you man. No **** though. LOL.

geeesh so confusing! if u are gonna play it chicky and mix up feeling's definition... at least do it properly!!! hehe

ah dont worry fluffy, u'll get +700 next time :)

weedlewott
06-27-09, 3:12 pm
geeesh so confusing! if u are gonna play it chicky and mix up feeling's definition... at least do it properly!!! hehe

ah dont worry fluffy, u'll get +700 next time :)

Yeah, well, quit. Atlas knows good and damned well I don't hate him. I envy almost all of his lifts. He's a monster. One who inspires.

Hey dude, I was thinking I didn't wanna die while I'm on leave. That and maybe, just maybe enjoy the whole walking around with the family thing. Maybe we could consider something that's not legs. Especially since you've got this whole new I'm gonna squat the fucking world thing going. Ha. We'll destroy some legs when I get back for good though if you think you'll be able to hang with the kid then.. (that was probably the biggest mistake i've ever made saying that just then.... )

Big C
06-27-09, 3:47 pm
Damn good workout bro......you are putting forth some Animal-like effort.

Gave me a good idea with barbell stepups too never done those....enjoy your weekend!

ATLAS64
06-28-09, 5:56 pm
Thanks everybody.

Max Effort Upper Body

Reverse Band Bench Press with Boards
225x5
315x5 2 Board
365x5 2 Board
405x3 2 Board
445x2 2 Board
475x1 3 Board (Destroyed it)
495xmiss 3 Board

Floor Press
135x6
225x5
275x5
295x5
315x5

Machine Incline
2p x8
3p x8
3p+25 x8
3p+25 x8
4p x8
4p x7

Tricep Pushdown EZ Bar
150x10
220x10
250x9
250x9
250x8

Superset:
Seated Calf Press
2px20
2px20
2px20
2px20
Calf Press
2px25
2px25
3px25
3px30

DONE

We're gonna do BB Incline for our max effort movement next week. Hopefully gonna move some BIG weight.

Mizzarler
06-28-09, 7:15 pm
What a pussy workout.
lol jk
I don't think I've ever seen 250 on pushdown before!! lol wtfffffffffff

ATLAS64
06-28-09, 8:08 pm
What a pussy workout.
lol jk
I don't think I've ever seen 250 on pushdown before!! lol wtfffffffffff

LOL im glad u liked my bitchass work out. Yea the the stack has 25+ pin settings its awesome. Goes heavy as shit its awesome.

T o m m Y
06-28-09, 9:56 pm
Strong ME day brotha...

weedlewott
06-29-09, 4:33 am
Holy hell dude... That hurts just looking at it. It also inspires me to do work tonight on my arms. Damn good work though.

Mizzarler
06-29-09, 5:26 pm
Hahaha I saw this comment you posted and it made me lol.

"15 years old...and the strongest guy in the forum/world. Interesting...stronger than J-ROCK too I assume huh."

ATLAS64
06-29-09, 5:49 pm
Strong ME day brotha...

Thanks man


Holy hell dude... That hurts just looking at it. It also inspires me to do work tonight on my arms. Damn good work though.

Haha it was awesome


Hahaha I saw this comment you posted and it made me lol.

"15 years old...and the strongest guy in the forum/world. Interesting...stronger than J-ROCK too I assume huh."

Yea that guy is a %^%@^&*% that cant tell the truth to save his life.

ATLAS64
06-29-09, 5:52 pm
Dynamic Effort lower Body

Speed Deads with Bands
225+bands 8x1

Good Mornings
135x8
185x8
225x6

BB Rows
225x8
245x8
275x8
315x6

Seated Hamstring Curls
4x10

Abductors
3x12

Lat Pulldowns
2x8 with 210
1x8 with 225

Superset:
Ab Machine
200x12
200x10
200x8
Rope Crunches
200x18
240x15
250x12

DONE

BEASTOFRAGE
06-29-09, 7:59 pm
awesome work brother!
TB

Big C
06-29-09, 8:26 pm
Lookin strong as always brother.......

Did those barbell stepups today, OUCH! Those are wicked man.

weedlewott
07-01-09, 3:28 am
OOOHHHHHHHHHH!!!!!!!!!!!! Congrats on the recently made decision brother. Don't know when you wanna go public with it, but I'm congratulating you either way dammit. Ha.

ATLAS64
07-01-09, 1:11 pm
Lookin strong as always brother.......

Did those barbell stepups today, OUCH! Those are wicked man.

Hell yea they are. they make muscles hurt that u never knew u had lol


OOOHHHHHHHHHH!!!!!!!!!!!! Congrats on the recently made decision brother. Don't know when you wanna go public with it, but I'm congratulating you either way dammit. Ha.

Thanks man, yea I dont want to just yet. I wanna wait until I decide which path I am going to take because I am considering any of them at this point. Wherever I feel I can do the best job I'll go to.

Mizzarler
07-01-09, 10:52 pm
Nice little DE day you got there. Good work.

ATLAS64
07-02-09, 7:06 pm
DYNAMIC EFFORT UPPER BODY

Speed Bench + Bands
185+bands x3
185+bands x3
205+bands x3
225+bands x3
225+bands x3
245+bands x3
245+bands x3
265+bands x3

Military Press
185x8
185x8
205x5
225x5
185x8

Tricep Pushdowns 7x8 @ 210lbs
DB Curls 5x8 with 35s
Calves

DONE

BEASTOFRAGE
07-03-09, 3:31 am
strong work!
TB

weedlewott
07-03-09, 6:09 am
weak.... well, except for the bench, the military press, the tricep pushdowns, the curls, and the calf work. other than those, it was weak.

ATLAS64
07-03-09, 5:06 pm
strong work!
TB

THanks brotha


weak.... well, except for the bench, the military press, the tricep pushdowns, the curls, and the calf work. other than those, it was weak.

CORY YOU SUCK JK lol

ATLAS64
07-03-09, 5:08 pm
LEGS

Full Squats
405x5
440x5
500x4

Leg Press
5p x10
7p x10
9p x12
11p x7

Leg Curls
8x8 with 155

Leg Ext
175x20
190x20
230x10 drop 150x10 drop 90x10

DONE

J Wong
07-03-09, 5:42 pm
Strong squats bro!