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NaturallyPumpd
04-14-09, 9:53 pm
So I am 21, I weigh 160 and I love throwing around some weights. I started working out sometime in 2006 and I havent stopped since but I have been more focused lately. This forum has helped motivate me and keep my eyes on my goal. Thanks to everyone who contributes to the sport! So anyways I eat real clean, I workout on a regular basis now(I got a gym in the back of my house), and I just love working out. Its the only way to relieve stress. Lifes a blessing, I just had my first child its a girl, and she made me realize why im alive and who I really am.

So my workout routines are focused more on powerlifting then toning, but thats because I want to become a pro bodybuilder, so i figure get all my size now and then define everything when I feel I am big enough. I am open for any suggestions if any one has some questions of what not let me know, I know alot of you bros are more experienced than me. So bring it on guys, I cant wait to meet everyone.

Spencer

NaturallyPumpd
04-14-09, 10:07 pm
So today was back and bi's, I worked out with a friend which helped me push myself more to go heavier so heres the workout check it out:

Deads

135x8 (warm-up)
155x8 (warm-up)
205x6
225x6
285x2

Bentover barbell rows with a v-bar(coleman style)

90x8 (warm-up)
115x6
160x6
185x6

Preacher Curls

45x8 (warm-ups)
70x6
90x6
115x6

Standing barbell curl

45x8
65x6
85x6
105x2

Shrugs

100x8
120x6
140x6
160x6

Let me know what you guys thinks. I know its not much but I am a small guy that can throw around some pretty heavy weights for my size.

NaturallyPumpd
04-15-09, 7:37 pm
I found a couple of workout buds today to keep me motivated and focused, there not to sure how to workout correctly and there not focused but I am sure pumpd to share my experience with the weights. What kind of advice do you guys have that I can use to help them start there journeys?


Spencer

NaturallyPumpd
04-15-09, 7:50 pm
Come on guys bring on the advice.

NJC_Manhattan
04-15-09, 8:07 pm
Dude 135 and 155 deads are your warmups? Shit man. That to me would be sets. Looking pretty good so far

NaturallyPumpd
04-15-09, 8:14 pm
Dude 135 and 155 deads are your warmups? Shit man. That to me would be sets. Looking pretty good so far

thanks bro

NaturallyPumpd
04-15-09, 9:41 pm
anyone have some advice for an aspiring bodybuilder?

NaturallyPumpd
04-15-09, 10:10 pm
Alright so I calculated a diet plan that I have been real strict on and my average daily intake is about 5000 calories 400g carbs and 325g protien. It looks as follows:

Meal 1: 1 banana, 1 cup dry oats, and 1 cup of yogurt

Meal 2: 1 cup of cottage cheese and 1/2 cup of pineapple chunks

Meal 3: 8 oz ground turkey breast and 1 cup of brown rice

Meal 4: 2 scoops of whey protein, 16 oz whole milk, and 2 tblspn of natural peanut butter

Meal 5: 8 oz ground turkey breast and 1 cup of brown rice

Meal 6: 1 lb steak and 1 lb of sweet potato

Meal 7: 3 scoops of whey protien 24 oz milk


There it is, the average day normally looks like that except for dinner, only becuase I can afford that much steak. So I dont get to bored with such a diet and over eat, does anyone have any suggestions on what I should try to switch up?

NaturallyPumpd
04-17-09, 10:52 pm
Alrights guys yesterday was chest and tris and heres how it all went down:

Flat bench
95x8(warm-up)
115x8(warm-up)
135x6
185x6
225x2

closegrip pushdowns
60x8(warm-up)
80x6
100x6
120x6

widegrip pushdowns
60x8(warm-up)
80x6
100x6
120x6

Rope pushdowns
40x6
60x6
80x6
100x6

Thats about it, looking forward to nexts weeks numbers.

NaturallyPumpd
04-17-09, 11:00 pm
Today was LEGS and boy I wasnt leaving the gym without feeling like I had gumby legs so heres how it went down:

Extensions:
50x8(warm-up)
70x6
90x6
140x6
180x6

Leg curls:
50x8(warm-up)
70x6
90x6
140x6

Squat:
95x8(warm-up)
135x6
185x6
225x6

Leg press:
90x6
180x6
270x6
360x6
450x6
540x6

Man did that feel good.

machineman
04-18-09, 1:44 pm
looks good bro....stick with it awhile then change it up some....subbed for this one....

NaturallyPumpd
04-19-09, 12:36 pm
Back day started with deads:

135x6(warm-up)
185x6
225x6
285x6
315x3

Pull downs:

100x6
120x6
140x6
160x6

Seated Cable rows:

120x6
140x6
160x6
180x6

Preachers:

55x6
80x6
105x6

Standing DB curls

30'sx6
40'sx6
50'sx6

C.Coronato
04-20-09, 9:59 am
Whats up brother. Your looking good and strong for sure. 21 and 160 your moving nice and heavy weights. Legs is weird. I personally dont go very heavy on legs as i like the higher reps. Even in the off season, i work with higher reps alot. Try giving some supersets a try. Look at my off season work out, ill find it and give that a go. It sucks and you gotta hold shit in but it works and my legs have come up alot. All in all man your strong for being so young. The diet is high at 5000 cals being 160, but if you can get it all down, dude your gonna blow up :

Squats : 15(135),12(225),10(315),10(315),8(365),20(225)
Hack / Press : 3 x 10/10 (3pps/6pps)
Extensions : 2 sets till failure (110,90,70,50,30) -- UP (usually only do one)
Seated / Standing Calf : 4 x 20/20
Different Seated / Standing uni - BW : 3 x 10/failure
Strait Leg Dead / Lunges : 3 x 15/15 (135/135)
Leg Curl / Standing Uni-Leg Curl : 3 x 10/10 (120/100)

I left the weights in there so you can see how i modeled it.

Ill be checking in for sure brother. Keep pushing and congrats on the baby girl!

NaturallyPumpd
04-20-09, 8:44 pm
Whats up brother. Your looking good and strong for sure. 21 and 160 your moving nice and heavy weights. Legs is weird. I personally dont go very heavy on legs as i like the higher reps. Even in the off season, i work with higher reps alot. Try giving some supersets a try. Look at my off season work out, ill find it and give that a go. It sucks and you gotta hold shit in but it works and my legs have come up alot. All in all man your strong for being so young. The diet is high at 5000 cals being 160, but if you can get it all down, dude your gonna blow up :

Squats : 15(135),12(225),10(315),10(315),8(365),20(225)
Hack / Press : 3 x 10/10 (3pps/6pps)
Extensions : 2 sets till failure (110,90,70,50,30) -- UP (usually only do one)
Seated / Standing Calf : 4 x 20/20
Different Seated / Standing uni - BW : 3 x 10/failure
Strait Leg Dead / Lunges : 3 x 15/15 (135/135)
Leg Curl / Standing Uni-Leg Curl : 3 x 10/10 (120/100)

I left the weights in there so you can see how i modeled it.

Ill be checking in for sure brother. Keep pushing and congrats on the baby girl!


Thanks alot bro Ill give it a try tomorrow and see how it goes.

NaturallyPumpd
04-20-09, 8:52 pm
Chest and tris today, and boy did I make them burn like hell

Bench:
135x6(warm-up)
185x6
185x6
225x2
115 to failure

Closegrip pushdowns:
100x6
120x6
140x6
150x6

Widegrip pushdowns:
100x6
120x6
140x6
150x6

Seated BB extensions:

40x6
50x6
60x6
70x6

Seated military press:
50x6
70x6
90x6
110x6

NaturallyPumpd
04-25-09, 2:40 pm
Back and bis today and it went pretty good and this is how it went down:

Deads:
135x6
185x6
185x6
225x6
225x6

Pulldowns:
80x6
100x6
120x6
140x6
160x6

Seated Cable Rows:
80x6
100x6
120x6
140x6
160x6

Concentrated Barbell Rows(big ron coleman style):
45x6
70x6
90x6
45x6

DB curls
40sx6
40sx6
50sx6
50sx6

EZ bar Curls:
80x6
90x6
100x6

Cable Curls:
100x6
110x6
120x6
130x6
140x6

DB Shrugs:
50x8
60x8
70x8
80x8

NaturallyPumpd
04-25-09, 2:48 pm
Leg day

Squats:
135x6
185x6
225x6
185x6
135x6

Front squats:
4x8 at 135lbs

Leg extension:
50x6
70x6
90x6
110x6
130x6

Leg curls:
50x6
70x6
90x6
110x6
130x6

Calf raises:
4x8 at 50lb

Standing calf raises:
4x8 at 50lb

NaturallyPumpd
04-25-09, 2:54 pm
Chest tris and shoulders today:

Incline:
95x6
135x6
135x6
185x4

Flat:
135x6
155x6
185x6
185x6
225x2

Decline:
4x6 with 50lb DB

Close grip pushdowns:
100x6
120x6
140x6
140x6

Wide grip pushdowns:
100x6
110x6
120x6
130x6
140x6

DB Extension:
4x6 with 40lb

Clean and press:
4x6 with 95lb BB

machineman
04-25-09, 10:15 pm
looking good, bro...keep up the hard work!

NaturallyPumpd
04-26-09, 12:28 pm
Thanks man I am growing slowly but surely.

NaturallyPumpd
05-19-09, 8:03 pm
So I changed up my workout a bit and upped my diet, so far everything is working smoothly. As far as supplements I am taking animal pak, nitro, 3-6-9 omega tabs, and Muscle Milk. I been getting stronger which is good. Some of my PR's right now are:

Bench 285
Dead 315
Squat 285

I been looking for my local abc, and hopefully some of the more experienced guys can help change those numbers around.

NaturallyPumpd
05-20-09, 4:57 pm
Today was bi's and tri's:

BB curls 45x6 55x6 65x6 75x6 85x6
DB curls 20x6 30x6 40x6 50x6
bb cable curls 120x4x6
alternating DB Preacher curls 25x4x6

seated dip machine 225x4x6
cable pushdowns 150x4x6
CGBP 95x6 135x6 155x6 185x5 185x4

After today I decided to switch up my routines, I plan on going all out powerlifting style and see how much I can up my strength.

NaturallyPumpd
07-12-09, 9:07 pm
So I've been training with some powerlifters at the gym and got my PR numbers from my previous post. Unfortunately the numbers I posted recently were miss calculated, So here are the new ones. Enjoy!

Bench: 230
Squat: 335
Deadlift: 365

NaturallyPumpd
07-18-09, 1:44 pm
Another day at the gym, and I pulled 405x1 on the deadlift it felt pretty good. With the said my lifts total 970 @ 165lbs.

J Wong
07-18-09, 1:55 pm
Another day at the gym, and I pulled 405x1 on the deadlift it felt pretty good. With the said my lifts total 970 @ 165lbs.

Good work. So I take it that I will be seeing you at the ABC next week?

NaturallyPumpd
07-25-09, 6:13 pm
Just got back from my first strongman event with the central fl abc guys, herc put together everything and it went all smooth. Thanks to him we all had a good session cant wait for the next one.

NaturallyPumpd
08-09-09, 9:42 pm
Got some stuff in the mail from the guys at UN, so well see how the sample packs of the PWO stack worksout and I love the shirt they gave me, and I cant forget the shaker cup. Thanks to herc and U Rep for taking care of there fellow animals. This is such a great lifestyle, its like having a second family there is always people to talk to whenever you have questions about something or when you need a spot because you want to go heavier, and when you need some help fine tuning a diet or reviews on supps. Theres always a good number of bros with alot of knowledge and info to put you on the right track. So I just gotta say thanks to everyone thats ever helped me because I know that I aint a genious or I dont know everything in the world about lifting and eating right.

NaturallyPumpd
08-09-09, 9:54 pm
So me and my lifting buddy jesse have been doing percentage training, and its helping out alot my numbers have been getting heavier by the weeks which is always a good thing. Were starting week 3 as of tomorrow but heres how it breaks down:

Week one:
65% of 1 rep max for 5, 75% for 5, 85% for 1+
Monday shoulders
Tuesday back
Wendesday bis and calves
thursday chest
friday legs

Week two
70% for 3, 80% for 3, 90% 1+

Same training as week one

Week three
75% for 5, 85% for 3, 95% for 1+

same training as week one

Week four
40% for 5, 50% for 5, 60% for 1+

Same as week one



Now this is great for getting your 1 Rep max up atleast 10-20 lbs. and hopefully for my benefit it will show in my training so stay tuned for more post on my progress.

C.Coronato
08-11-09, 9:07 am
Looking good in here brother. Keep up the hard work.

NaturallyPumpd
08-11-09, 6:09 pm
Today was deads and I am excited to say that I got some impressive weight up, heres how it went down:

Deads:
305 for 5(75% percemt of one rep max)
340 for 3(85% percent of one rep max)
385 for 3(95% percent of one rep max)

Good mornings:
5x10 with 115

Hanging leg raises:
5x10

NaturallyPumpd
08-11-09, 6:12 pm
Looking good in here brother. Keep up the hard work.

thanks bro

noend
08-12-09, 7:54 pm
looking good in here, keep up the work.

NaturallyPumpd
08-12-09, 9:22 pm
Thanks bro, whats up with your local animals, have you guys had an event yet?

McFly
08-13-09, 8:01 am
time to grow!!!! I'll be watching!!

NaturallyPumpd
08-13-09, 5:17 pm
Todays workout was interesting, I am on my last week of 5-3-1 and heres how it went down:

Flat bench
75% for 5 with 180
85% for 3 with 205
95% for 2 with 230

Flat bench db press:
5x10 with 50's

DB rows
10 with 70's
10 with 75's
10 with 80's
10 with 85's
10 with 90's

ABs
hanging leg raises 1 set to failure

NaturallyPumpd
08-18-09, 4:35 pm
Back squats
135x10 (warm-up)
250x5
285x3
315x4

Front squats
5x10 with 135 lb

Leg curls
5x10 with 90 lb

NaturallyPumpd
08-18-09, 4:39 pm
The start of week four and its time to deload these plates so to start was shoulders.

Standing press
65x5
80x5
100x10

Reverse pulldown
100x10
110x10
120x10
130x10
140x10

Seated lateral raises
5x10 with 15 lb

NaturallyPumpd
08-18-09, 4:42 pm
Deload on deads was fun today

Deads
135x5(warm-up)
300x3
340x1
385x2

Good mornings
135x5
140x5
145x5

Hanging leg raises
3x5

NaturallyPumpd
08-19-09, 6:19 pm
Today was bi's and calves

BB curls
45x5 (warm-up)
65x5
85x5
95x5
100x5
45x10

Incline db curl
25'sx5
25'sx5
30'sx5
30'sx5
35'sx5

Preacher curls
45x5
70x5
80x5
90x5
45x10

Seated calve raises
45x8
70x8
90x8
115x8
120x8
135x8

Standing calve raises
250x10(warm-up)
5x10 with the whole stack(320lb)

boy were my calves burning real bad i almost tripped down the stairs at the gym HAHA.

NaturallyPumpd
08-21-09, 11:20 am
Flat bench
185x3
205x1
235x1

Flat db press
70x3
75x3
80x3

DB row
3x5 with 100's

apparently cutting your percentage lifts in half help inprowve your over all max effort, so ill have to wait and see how my future workouts improve on max effort.

NaturallyPumpd
08-21-09, 7:30 pm
Back squats
250x3
285x1
315x2

Front squats
135x3
145x3
160x3
185x3
225x3

Leg curls
135x5
180x5
180x5
205x2
225x1

NaturallyPumpd
08-24-09, 5:53 pm
Squats
135x5(warm-up)
225x5
275x5
315x5

Zerchers
135x5
185x5

Standing overhead press
5x5 with 135lbs

NaturallyPumpd
08-25-09, 7:15 pm
I had a light day today so that i am not burnt out for my deads tomorrow.

Standing BB curls
45x5
65x5
95x5
115x4
135x1/2 rep (alittle to heavy this week)
45x10(de-load)

incline bench hammer curls
25'sx5
40x5
40x5

Hanging leg raises
2x10

NaturallyPumpd
08-25-09, 7:58 pm
I came home to a big surprise today check it out.

http://i629.photobucket.com/albums/uu11/Naturallypumpd/P8250001.jpg

McFly
08-26-09, 7:46 am
I came home to a big surprise today check it out.

http://i629.photobucket.com/albums/uu11/Naturallypumpd/P8250001.jpg

time to grow!!!!!

C.Coronato
08-26-09, 9:12 am
Good lookin stackk. Hell yeaaaa.

Aggression
08-26-09, 10:03 am
time to grow!!!!!


Good lookin stackk. Hell yeaaaa.

Amen. Can't go wrong with a stack like that. Time to get to growin'!!

NaturallyPumpd
08-26-09, 8:16 pm
Amen. Can't go wrong with a stack like that. Time to get to growin'!!


Good lookin stackk. Hell yeaaaa.


time to grow!!!!!

Thanks guys cant wait to see what happens.

NaturallyPumpd
08-26-09, 8:22 pm
Chest and back today

Flat bench
135x5
155x5
185x5
205x5
225x5

Flat db bench
70'sx5
75'sx5
85'sx5

Deads
225x5
315x5
355x3(not sure what happened #4 felt really heavy and I couldnt lock it out)
335x5
315x10

Iso lat pulldown
225x5
315x5
275x5

C.Coronato
08-27-09, 3:14 pm
Simple and effective chest/back. Nice brother.

NaturallyPumpd
08-27-09, 5:51 pm
I brutalized my calves today

Standing calve raises (first 3 are warm up sets to get my calves nice and loose)
100x10
100x10
100x10
200x10
320x10
320x8
260x13
200x15
200x15

Seated raises
45x15
80x15
90x15
115x15
135x15


A man from the gym said to me once that if you follow close to a routine like this, that you will obtain MASSIVE calves. Well see what happens within a six month trial period. Let me know your thoughts!

NaturallyPumpd
08-27-09, 5:52 pm
Simple and effective chest/back. Nice brother.

Thanks brother I need some cooking tips. lol

NaturallyPumpd
08-28-09, 8:21 pm
Squats
135x5
185x5
225x5
275x5
320x5

OH press
5x5 with 135lbs

full contact twist
3x5 with bar+45 plate

Standing calve raises
5x15 with 100lbs

Seated calve raises
5x15 with 90lbs

Hanging leg raises
5x10

http://s629.photobucket.com/albums/uu11/Naturallypumpd/?action=view&current=320x5squat.flv


Theres just a quick video of me Squatting 320x5 (The camera man didnt get me pulling it off the rack and performing the first rep) sorry kinda bad quality, more videos to come in the future!!

NaturallyPumpd
08-29-09, 8:12 pm
Today I was just bullshittin around the house so me and my friend pulled out the tires and had some fun.

Him 200 lb tire x 110 flips

Me 200 lb tire x 225 flips

Mr. Aestheticz
08-31-09, 4:15 pm
Looking good in here brother. Keep up the hard work.


time to grow!!!! I'll be watching!!


Amen. Can't go wrong with a stack like that. Time to get to growin'!!

GOT THREE BIG DAWGS IN THE BUILDING AND JUST ME THE PUPPY ;0)

LETS GROW 250 HERE WE GO LMAO!

Mr. Aestheticz
08-31-09, 4:16 pm
I came home to a big surprise today check it out.

http://i629.photobucket.com/albums/uu11/Naturallypumpd/P8250001.jpg

WTF WHERE YOU GET TEH UNIVERSAL GLUTAMINE FROM LOLO, CANT FIND THAT SHIT ANYWHERE?

NaturallyPumpd
09-02-09, 8:13 pm
Flat bench
135x5
185x5
225x5
215x5
205x5

Flat db press
70'sx5
75'sx5
80'sx5

Deads
135x5
225x5
315x5
365x5

Iso-lat pulldown
1ppsx5
2ppsx5
3ppsx5
2pps+25'sx5
2ppsx5

NaturallyPumpd
09-02-09, 8:17 pm
BB curls
45x5
95x5
95x5
100x5
105x5

Incline bench curls
25'sx5
30'sx5
35'sx5

Standing calve raises
100x15
100x15
200x10
200x10
320x8
320x8

Seated calve raises
1platex15
2platex15
3platex15
2plate+25x15
2plate+25x15

Aggression
09-03-09, 12:54 pm
I brutalized my calves today

Standing calve raises (first 3 are warm up sets to get my calves nice and loose)
100x10
100x10
100x10
200x10
320x10
320x8
260x13
200x15
200x15

Seated raises
45x15
80x15
90x15
115x15
135x15


A man from the gym said to me once that if you follow close to a routine like this, that you will obtain MASSIVE calves. Well see what happens within a six month trial period. Let me know your thoughts!

I've been trying to get my calves to grow for quite some time. I did the most effective thing for them the other day. I haven't had this much pain/soreness in my calves, ever. And all it took was 3 sets of 10. Here it is:

Seated Calf Raise: 3 sets of ~10 (12s stretch at the bottom of every rep)
*that stretch KILLS the calves. By set 3, when I was on rep 6, I thought they were on fire.

Here is the article I took it from:
http://forum.animalpak.com/showthread.php?t=27245

I did this on Sunday. It is now Thursday, and my calves are STILL SORE!

Mr. Aestheticz
09-03-09, 1:11 pm
I Was Gonna Say I Think Calves Don't Need To Much To Grow But At The Same Time It Took Me Forever To Figure Out What Worked Best For Me!

Also Remember Genetics!!!

I A Not Genetically Gifted With Forearms Or Calves But I Do Work At Getting Them!

I Found That for Me And Personally Myself That 4 Sets Of 8 - 10 Reps On The Standing Calf Has Worked Phenomenal! The Lil Trick I Do Though In When I Do The Flexion I Roll On The Inside Of My Toes Sometime Then Roll On The Outside And Directly In The Middle!

Sometimes Less Is More!

But Hey Trial And Error Playboy!

NaturallyPumpd
09-06-09, 9:58 am
Got together with BigDubb and my boy Chris and did some strongman training for time.

1st event- 200lb tire flip-100ft for time
1st run warmup
Chris- 58 seconds, Dubb 45 seconds, Nat 48 seconds
2nd run
Chris 56.33 seconds, Dubb 44.96 seconds, Nat 45.80 seconds

2nd event- yolk 100ft for time
135lbs
Chris 20.61 seconds, Dubb 11.87 seconds, Nat 9.70 seconds
225lbs
Chris 20.99 seconds, Dubb 10.11 seconds, Nat 10.71 seconds
315lbs
Chris 27.87 seconds, Dubb 18.31 seconds, Nat 15.03 seconds

3rd event 170lb keg for reps in 75 seconds (50inch bar)
Chris 4 reps, Dubb 6 reps, Nat 7 reps

then we each did a run with the tire 100ft and back, and a run with the 315 yolk 100ft...

overall a solid fucking session, we all got some battle scars and moved some weight.

eatin up now.

NaturallyPumpd
09-06-09, 10:07 am
Squats
135x5
225x5
275x5
315x5
315x5

Standing OHP
5x5 with 135lb

BB curls
45x5
85x5
95x5
105x5
115x5
125x5

Seated calf raises
5x5 with 90lb

Hanging leg raises
5x10

NaturallyPumpd
09-06-09, 10:16 am
Flat bench
135x5
225x5
215x5
225x3

Flat db bench
80'sx5
85'sx5
90'sx5

Deads
225x5
315x5
315x5
335x5
365x5

T-bar rows
5x5 with 2 plates

J Wong
09-06-09, 10:39 am
Solid work, gonna get stronger and stronger lifting like that.

NaturallyPumpd
09-06-09, 10:54 am
Solid work, gonna get stronger and stronger lifting like that.

for sure man im trying.

NaturallyPumpd
09-06-09, 11:30 am
http://s629.photobucket.com/albums/uu11/Naturallypumpd/Training%20strongman%20with%20some%20of%20my%20boy s/

There is all the rough footage of me my boy chris and BigDubbDiesel.

I am in the white and black U tee, chris is in the grey shirt(black tank), BigDubb in the yellow animal T.

Tire video is 100ft with 200 lb tire for fastest time
Keg is full of water over 50 inch bar for 75 second time limit
Yolk carry 100ft for time with 315lb

Psycho77
09-06-09, 1:10 pm
Got together with BigDubb and my boy Chris and did some strongman training for time.

1st event- 200lb tire flip-100ft for time
1st run warmup
Chris- 58 seconds, Dubb 45 seconds, Nat 48 seconds
2nd run
Chris 56.33 seconds, Dubb 44.96 seconds, Nat 45.80 seconds

2nd event- yolk 100ft for time
135lbs
Chris 20.61 seconds, Dubb 11.87 seconds, Nat 9.70 seconds
225lbs
Chris 20.99 seconds, Dubb 10.11 seconds, Nat 10.71 seconds
315lbs
Chris 27.87 seconds, Dubb 18.31 seconds, Nat 15.03 seconds

3rd event 170lb keg for reps in 75 seconds (50inch bar)
Chris 4 reps, Dubb 6 reps, Nat 7 reps

then we each did a run with the tire 100ft and back, and a run with the 315 yolk 100ft...

overall a solid fucking session, we all got some battle scars and moved some weight.

eatin up now.


gotta be one of the sickest workouts I've read in a while. I like the intensity and sheer insanity going on in here. I'm definitely in for the long haul.

Psycho77
09-06-09, 1:12 pm
http://s629.photobucket.com/albums/uu11/Naturallypumpd/Training%20strongman%20with%20some%20of%20my%20boy s/

There is all the rough footage of me my boy chris and BigDubbDiesel.

I am in the white and black U tee, chris is in the grey shirt(black tank), BigDubb in the yellow animal T.

Tire video is 100ft with 200 lb tire for fastest time
Keg is full of water over 50 inch bar for 75 second time limit
Yolk carry 100ft for time with 315lb

sick vids bro. thats a hell of fun.

NaturallyPumpd
09-06-09, 5:25 pm
Hell yeah bro go hard or go home!

NaturallyPumpd
09-09-09, 7:01 pm
Squat
135x5
225x5
315x5
315x5
315x5

OHP
Barx5
135x5
95x5
75x5
65x5

Seated calf raises
5x5 with 2 plates

NaturallyPumpd
09-09-09, 7:03 pm
Flat bb bench
135x5
185x5
225x4
225x3
225x5

Flat db press
85'sx5
90'sx5
90'sx5

Deads
135x5
225x5
315x5
365x5
405x5(New PR I am so stoke it feels great)

J Wong
09-09-09, 9:48 pm
Flat bb bench
135x5
185x5
225x4
225x3
225x5

Flat db press
85'sx5
90'sx5
90'sx5

Deads
135x5
225x5
315x5
365x5
405x5(New PR I am so stoke it feels great)

Good job on the deadlifts!

NaturallyPumpd
09-09-09, 10:12 pm
Thank you very kindly sir, I plan to get about 50 more lbs within the next couple weeks maybe more well see.

mcbeast
09-09-09, 10:14 pm
Great work on the deads! Keep it up.

NaturallyPumpd
09-09-09, 10:21 pm
Great work on the deads! Keep it up.

I appreciate the kind words brother, it was a much anticipated accomplishment.

T o m m Y
09-09-09, 10:58 pm
Great work on the deads! Keep it up.

x2!
405x5 is awsome!

NaturallyPumpd
09-10-09, 4:47 pm
Yeah buddy I am definately feeling it today.

Aggression
09-11-09, 11:47 am
http://s629.photobucket.com/albums/uu11/Naturallypumpd/Training%20strongman%20with%20some%20of%20my%20boy s/

There is all the rough footage of me my boy chris and BigDubbDiesel.

I am in the white and black U tee, chris is in the grey shirt(black tank), BigDubb in the yellow animal T.

Tire video is 100ft with 200 lb tire for fastest time
Keg is full of water over 50 inch bar for 75 second time limit
Yolk carry 100ft for time with 315lb

Yo these pics get me so pumped dude. This is the next thing coming up for me. Once my shows are over, I'm going to take a bit of a break from training to let my body heal up. 2 weeks after my show I'm going away with some friends. After that, I'm DEFINITELY getting into some Strongman training. Hell yeah. Do it up bro.

Mr. Aestheticz
09-11-09, 11:53 am
http://s629.photobucket.com/albums/uu11/Naturallypumpd/Training%20strongman%20with%20some%20of%20my%20boy s/

There is all the rough footage of me my boy chris and BigDubbDiesel.

I am in the white and black U tee, chris is in the grey shirt(black tank), BigDubb in the yellow animal T.

Tire video is 100ft with 200 lb tire for fastest time
Keg is full of water over 50 inch bar for 75 second time limit
Yolk carry 100ft for time with 315lb

WHER ETHE FUCK YOU AT THAT GRASS IS THAT PERFECT LMAO!

GREAT TO SEE YALL TAKE IT TO THE STREETS IF THIS WAS DONE BACK IN MY HOMETOWN THAT TIRE WOULD BI MIA FOR NO REASON BY A 150LB CRACKHEAD LMAO!

Aggression
09-11-09, 11:56 am
IF THIS WAS DONE BACK IN MY HOMETOWN THAT TIRE WOULD BI MIA FOR NO REASON BY A 150LB CRACKHEAD LMAO!

LOL

NaturallyPumpd
09-11-09, 6:15 pm
Yo these pics get me so pumped dude. This is the next thing coming up for me. Once my shows are over, I'm going to take a bit of a break from training to let my body heal up. 2 weeks after my show I'm going away with some friends. After that, I'm DEFINITELY getting into some Strongman training. Hell yeah. Do it up bro.


For sure bro its alot of fun.

NaturallyPumpd
09-11-09, 6:17 pm
WHER ETHE FUCK YOU AT THAT GRASS IS THAT PERFECT LMAO!

GREAT TO SEE YALL TAKE IT TO THE STREETS IF THIS WAS DONE BACK IN MY HOMETOWN THAT TIRE WOULD BI MIA FOR NO REASON BY A 150LB CRACKHEAD LMAO!


lol thats funny, I live in central FL in the tampa/orlando area.

NaturallyPumpd
09-11-09, 6:24 pm
Today was squats and interesting enough I trained with a fucked up ankle because earlier in the day at work I dropped a heavy ass pallet off my back and it landed on my ankles, and holy shit it hurt I been limpin all day but anyways down to business.

Squat
135x5
225x5
315x5
320x5
315x5

OHP
135x5
140x5
145x5

I kept it simple the fact that standing to long bothered my ankle but its all good i got the main part of the work done, Iam going to take it easy for the weekend and see how I feel on monday.

Durrikan
09-11-09, 6:41 pm
nice numbers on the squat looking good

NaturallyPumpd
09-11-09, 7:14 pm
Thanks brother, good to have you in for the ride.

NaturallyPumpd
09-14-09, 5:42 pm
Today bench and deads

Flat BB bench
135x5
225x5
225x4
225x4
225x3

Flat DB bench
90'sx5
90'sx5

Deads
225x5
315x5
405x5
415xfail

Theres always next time and I didnt feel good today which was a real bummer but hey I got in and did what I had to do.

Aggression
09-15-09, 10:05 am
Lookin' good bro. How's that ankle feeling? All better, I hope.

Psycho77
09-15-09, 12:11 pm
Sick squat workout bro despite the ankle issues bothering you. hope its all better now.

good work on the bench and deads as well. whats your max on the deads btw?

NaturallyPumpd
09-15-09, 5:58 pm
Lookin' good bro. How's that ankle feeling? All better, I hope.

Its all gravy baby HAHA, pain is just weakness leaving the body ya know how that goes.

NaturallyPumpd
09-15-09, 6:00 pm
Sick squat workout bro despite the ankle issues bothering you. hope its all better now.

good work on the bench and deads as well. whats your max on the deads btw?

Its all good bro my max dead as of yesterday was 405x5, 415xfail. maybe it was to soon to up it 10 lbs or maybe I just didnt have the prep right but ill get it friday for sure atleast for one.

J Wong
09-15-09, 6:03 pm
Hey, what is your routine set up?

NaturallyPumpd
09-15-09, 6:18 pm
This is the last week of my current routine but ill lay it out

Workout A
Flat bench 5x5
DB bench 3x5
Deads 5x5
Lat pulldown 5x5

Workout B
Squat 5x5
Good mornings 5x5
OHP 5x5
Full contact twist 5x5

its set up to alternate workouts every mon wed fri so for the first week it would be A,B,A second week B,A,B and so on its a 4-6 week program and this friday ends the program for me, and for tue and thur its bi's and calves, although i try to hit calves 5 days a week.


I might start the smolov program next week or just start a regular training split I havent really figured it out. What do you suggest.

J Wong
09-15-09, 6:22 pm
This is the last week of my current routine but ill lay it out

Workout A
Flat bench 5x5
DB bench 3x5
Deads 5x5
Lat pulldown 5x5

Workout B
Squat 5x5
Good mornings 5x5
OHP 5x5
Full contact twist 5x5

its set up to alternate workouts every mon wed fri so for the first week it would be A,B,A second week B,A,B and so on its a 4-6 week program and this friday ends the program for me, and for tue and thur its bi's and calves, although i try to hit calves 5 days a week.


I might start the smolov program next week or just start a regular training split I havent really figured it out. What do you suggest.

That looks decent, but I think 5x5 on deads twice a week might take a hell of a toll on your body in terms of recovery. If you run smolov, I will be following this thread very closely, I've been looking into that program for some time now. Just remember, smolov is meant to get your squat up, don't overdo upper body work, and eat everything you see.

NaturallyPumpd
09-15-09, 6:28 pm
lmao for sure bro ill keep that in mind.

Mr. Aestheticz
09-16-09, 10:28 am
You An Animal Yet?

Lol J/k Great Work Being Done Keep At It Pimp!

..easy!!!

NaturallyPumpd
09-18-09, 6:57 pm
Today was probably the shitiest day of lifting I have ever had, Squats were hurting my hips and left knee I am not sure if it was the weight load or what but dam I was about ready to call it done for the day but heres how it went.

Squats
135x5
225x5
315x5
225x5

OHP
5x5 with 135

Leg Press
4x5 (1pps, 2pps, 3pps, 4pps) Definately been awhile since I got on one of those things and it got intense real quick.

Standing calf raises
100x10
100x10
320x5
320x5

Seated calf raises
1 plate x 15
2 plates x 15
3 plates x 10
4 plates x 6
3 plates + 25 x 8
3 plates x 10
2 plates + 25 x 12
2 plates x 15
1 plate + 25 x 15
1 plate x 15

And I'm smoked, I didnt feel accomplished at all which sucked alot but theres always another day.

NaturallyPumpd
09-18-09, 7:03 pm
Chest and back

Flat bench
135x5
225x3
225x2
205x2

Not to sure what happened with all that but dam was I pretty pissed I couldnt move any weight on the bench.

Incline bench
135x10
140x10
155x10
185x8

Deads
325x5
315x5
405x2 (Not sure what happened, again really pissed off I couldnt get it off the floor today)
225x16 (Max reps with no straps first 10 over/over 6 over/under, Better luck next time)

Seated Cable rows
100x10
150x8
170x8
200x5

And I'm spent, I felt more accomplished after those rows I got my back nice and stretched out.

mcbeast
09-18-09, 7:07 pm
Puttin in some good work. Rest up and get yourself feelin top notch again.

NaturallyPumpd
09-18-09, 7:12 pm
I got some good news off the topic of lifting, but anyways I went to the near by tech college and took what they call a TABE test which is like a College placement test down here in the shitty florida, It tests your basic highschool knowledge to see if your smart enough to handle the courses they offer. Well long story short I passed the test with all 12th grade levels which allows me to register for any of there 30 courses, Now considering the fact that I have VA benefits, this will allow me to attend college for free which is always a good thing, hey having extra work is always better then having no work at all right. So theres my good news. On a side note that DOES deal with lifting, I plan on switching my routine to a full on bodybuilding routine, Ill be keeping my main lifts as my strength training and then incorporating all the small "bitch" work into it. Well see how it goes because I think I have plateaued in my muscle gains, so its time to switch it up, Give me some feed back if you wish I am always open for suggestions.

NaturallyPumpd
09-18-09, 7:17 pm
Puttin in some good work. Rest up and get yourself feelin top notch again.

Thanks bro I plan on a full recovery over the weekend.

BigTink68
09-18-09, 9:24 pm
Thanks man..I was thinking I did 5 but once I put it down you guys said I did 6 and I was surprise that I was even ably to do that much.

Psycho77
09-22-09, 10:27 am
Maybe you were just overtrained or having a really bad off day. There is always a next time. Still 405 on deads is big weight my friend.

Oh yeah, grats on passing that test. What course are you thinking of taking?

NaturallyPumpd
09-22-09, 6:28 pm
Maybe you were just overtrained or having a really bad off day. There is always a next time. Still 405 on deads is big weight my friend.

Oh yeah, grats on passing that test. What course are you thinking of taking?

Massage Therapy for now for personal reasons, class start oct 27.

NaturallyPumpd
09-22-09, 6:34 pm
Today was a very good day for my chest. I decided to switch it up from now on and go with a full BBing split chest-mon, back-tues, ect. you guys know the drill so heres how it went down.

Flat bench
barx15
135x8
185x8
205x5
225x4
250x1(assisted)
250x1(no assist, new PR)

Now I am really feeling good

Incline Bench
135x8
160x8
185x6

Close grip bench
135x8
185x8
135x8

V-bar pushdowns
3x10 with 150

Reverse grip pulldowns
3x10 with 100

Awesome day, great workout, clean diet, feeling good I hope i can keep this up throughout the week and get my body back into serious shape and more well rounded, tomorrow is back day stay tuned. Also its my girls 21st B-day and were getting ready to sit down for some london broil. Be easy !!!!!!

noend
09-22-09, 8:00 pm
looking strong, keep pushing out those PRs!

mcbeast
09-22-09, 8:37 pm
Great work on that PR keep em comin.

Mr. Aestheticz
09-23-09, 11:18 am
Phenomenal Gains And Progress Being Made In Here!

Keep At Bro Looking Great!

Aggression
09-23-09, 4:07 pm
Looking good bro. I like the new split. Wish your girl a happy b-day for me. Enjoy the night.

NaturallyPumpd
09-23-09, 8:32 pm
Looking good bro. I like the new split. Wish your girl a happy b-day for me. Enjoy the night.

Thanks bro, we did have a good night, Friday I am taking her out to her choice of dinner and a movie, you know how that goes. HAHA


Phenomenal Gains And Progress Being Made In Here!

Keep At Bro Looking Great!

I am definately trying man.


Great work on that PR keep em comin.

Everyday brother, its like my second job doin work at the gym ya dig.


looking strong, keep pushing out those PRs!

Thanks bro, sorry to hear you cant make it to the next abc, hope to see you at the following one so we can close out the year with a bang.

NaturallyPumpd
09-23-09, 8:36 pm
Today was a traditional back day.

Chins
3x5

Pulldowns
100x10
120x10
140x8
160x8

Underhand grip BB rows
Barx15
135x10
225x1(its been awhile)
185x7
160x8
155x8

V-bar rows
100x10
125x8
150x8

Deads
135x10
225x10
315x9
405x1

And im spent, nice and easy!!! Tomorrow is shoulders traps and arms, stay tuned.

Psycho77
09-23-09, 9:14 pm
Today was a traditional back day.

Chins
3x5

Pulldowns
100x10
120x10
140x8
160x8

Underhand grip BB rows
Barx15
135x10
225x1(its been awhile)
185x7
160x8
155x8

V-bar rows
100x10
125x8
150x8

Deads
135x10
225x10
315x9
405x1

And im spent, nice and easy!!! Tomorrow is shoulders traps and arms, stay tuned.



nice work on back, NP. Doing all that work and finishing with deads....sick!

T o m m Y
09-23-09, 10:02 pm
Nice pressing and pulling bro

NaturallyPumpd
09-26-09, 5:43 pm
nice work on back, NP. Doing all that work and finishing with deads....sick!

Yeah it was a very intense day, just working to push my PR for the ABC on oct 3 were going to get crazy and have a deadlift challenge, ill let you know what happens.


Nice pressing and pulling bro

Thanks bro I appreciate it.

LittleMan55
09-26-09, 7:49 pm
Great looking work going on in here!

brianj
09-26-09, 8:56 pm
I found a couple of workout buds today to keep me motivated and focused, there not to sure how to workout correctly and there not focused but I am sure pumpd to share my experience with the weights. What kind of advice do you guys have that I can use to help them start there journeys?


Spencer

Yeah, show them the different lifts but emphasize the need for PERFECT form. Complete range of motion and smooth motion throughout. Even if they're trying to do some heavy lifting for mass like you, they need to pay attention to form and ROM or they'll end up with underdeveloped areas of their muscles and weak ranges.

-RED

J Wong
09-27-09, 9:29 pm
How are you liking the BBing approach?

NaturallyPumpd
09-27-09, 10:09 pm
Yeah, show them the different lifts but emphasize the need for PERFECT form. Complete range of motion and smooth motion throughout. Even if they're trying to do some heavy lifting for mass like you, they need to pay attention to form and ROM or they'll end up with underdeveloped areas of their muscles and weak ranges.

-RED

Yeah man for sure, I am a studying to be a personal trainer and I've been in the game for quite some time so I spread my knowledge quite frequently with anyone who needs some advice.


How are you liking the BBing approach?

Very much bro, I felt my body was alittle to used to the strongman training so decided to trick it a bit and give it more intensity. I know it will help me through some sticking points and also help me grow physically along with my strength. I am still keeping my main lifts in my routine but putting for assisting exercises in my routine so I get the full effect from every workout, stay tuned.

NaturallyPumpd
09-29-09, 7:38 pm
Seated military press
barx15
100x10
115x10
135x10

Seated DB press
40'sx10
50'sx10
60'sx10

Rear delt fly
100x10
120x10
140x10

Superset alternate front to side lateral
25'x10/10/10
20'sx10/10/10
20sx10/10/10

And im spent.........

NaturallyPumpd
09-29-09, 7:50 pm
Back squats
135x10
225x10
275x8
315x3
325x3

Front squats
3x10 with 135

Leg extensions
100x10
150x10
200x10

Leg curls
2platesx10
3platesx10
4platesx10

Seated calf raises
1platex15
2platex15
3platex15
4platex10

Standing calf raises
100x15
200x15
300x15

and im spent......Took the girl out for dinner to red lobster for her 21st birthday and had a great time. She got crab and I got the endless shrimp, I dont know where it all went but I ate 110 shrimp and boy were they damn good. Went to the movies and saw jennifers body, which was a good movie up unitl the point were I fell asleep(had been up since 5 a.m.) but all is well it was a good day now off to bed.

T o m m Y
09-29-09, 7:53 pm
Strong Squats Bro!!

NaturallyPumpd
09-29-09, 7:57 pm
Flat bench
barx15
135x10
190x8
230x4

Incline bench
135x10
160x8
190x6

Seated flys
144x10
168x10
202x10

Close grip bench
135x10
185x8
225x3

V-bar pushdowns
150x10
160x10
170x10(guys in the gym were looking at me weird because I grabbed another pin to add plates to the stack because it only stacks 150lb so dime plates were used)

Reverse grip pulldowns
100x10
110x10
120x10

T o m m Y
09-29-09, 7:58 pm
hell yeah,i hear you on this..

NaturallyPumpd
09-29-09, 7:59 pm
Strong Squats Bro!!

Thanks bro much appreciated, getting stronger everyday.

NaturallyPumpd
09-29-09, 8:02 pm
1x5 chins warm-up

Pulldowns
100x10
120x10
140x10
170x8

Seated cable rows
100x10
150x8
200x6

Bent over rows
135x10
185x10
225x8

Deads
135x10
225x10
315x10

BB curl
1x8 with 95 (just because I was feeling it)

Not to much on the back and bis today, saving my energy and power for the abc this saturday, Tomorrow shoulders stay tuned.

BigTink68
09-30-09, 4:02 am
cock sucker!!! lol I keep forgetting to post my work outs on here >.<

NaturallyPumpd
09-30-09, 5:28 am
cock sucker!!! lol I keep forgetting to post my work outs on here >.<

So just do it man lol and plus thats my holloween costume bitch.

NaturallyPumpd
09-30-09, 8:22 pm
Military press
barx10
95x10
135x10
135x10
135x9
135x8

Seated DB press
45'sx10
55'sx8
65'sx6

Rear delt fly
100x10
120x10
140x10

Alternate front raise/lateral raise/DB shrug
10/10/10 with 25's.....45'sx15
10/10/10 with 20's.....40'sx15
10/10/10 with 15's.....50'sx15

BB shrug
135x15
145x15
225x15
225x15

Seated calf raises
2 platesx15
3 platesx15
4 platesx10

Standing calf raises
100x15
200x15
320x15

and im spent, it was a good day, one of my training partners was pushing me real hard so I was upping the weight on everything amd it felt gooooooooooooooooooooooood. Tomorrows legs stay tuned.

NaturallyPumpd
10-01-09, 10:22 pm
Squats
100x15
135x15
225x10

Leg press
2ppsx10
4ppsx10
6ppsx6

Leg extensions
100x10
150x10
200x10

Leg curl
1 platex10
2 platex10
3 platex10

Seated calf raise
1 platex15
2 platex15
3 platex15

Standing calf raise
100x15
200x15

db shrug
50'sx10
70'sx10

Standing machine shrug
3ppsx10
2ppsx2x10

Im done for the day, rest tomorrow so im ready for saturday. Were meeting at orlando barbbell for our abc event which is home of Brian Scwhab and I hope to learn some new training techniques from him. Be easy and stay safe. Ill post my numbers from the abc later.

LittleMan55
10-01-09, 10:30 pm
Very solid leg day! Enjoy the ABC.

NaturallyPumpd
10-05-09, 6:52 pm
ok guys the meet went real good, almost as planned. I got 455 up to my knees but couldnt pull it up. ill get it next time just got to work on my form. by the way, food was great at kellers bbq all you can eat.

posted below is me pullin 405 thanks to herc for the pic:
http://i248.photobucket.com/albums/gg173/2000ss1305/P1030513.jpg

NaturallyPumpd
10-05-09, 7:07 pm
Today was chest and tris

Flat bench
barx10
135x10
185x8
225x3
205x6

Incline bench
135x10
160x8
185x8

Cable flys
50'sx10
70'sx10
100'sx10

Pushdowns
150x10
175x10(added 25lb plate to the stack)
185x10(added 35lb plate to the stack, hoping the cable wouldnt break during every rep)

Overhead rope extensions
50x10
70x10
100x10

Tris are smoked, walked out of the gym with a great pump. Tomorrows back day stay tuned.

Psycho77
10-06-09, 8:44 am
strong work on chest and tris, NP.

Looking forward to your back workout.

Mr. Aestheticz
10-06-09, 12:14 pm
Solid Work, I Can See Where The Crazy Pump Comes Along With That Session!

Keep At It And Keep Chugging!

...easy!!!

NaturallyPumpd
10-10-09, 3:46 pm
My comp crashed so I had to wait for the dell guy to come fix it, and so now its time to catch up on the workouts i will post them accordingly below.

NaturallyPumpd
10-10-09, 3:48 pm
Pulldowns
100x10
120x10
140x10
160x8
180x4

DB rows
110'sx10
120'sx10
130'sx9

Seated cable rows
100x3x10

It felt like a got hit by a train because I lost all motive of energy, Not sure what happend but all is well I did what I had to do. Next day shoulders.

NaturallyPumpd
10-10-09, 3:52 pm
Seated Military press
barx10
95x10
115x10
135x8
155x6

Seated DB press
45'sx10
55'sx8
65'sx6

Rear delt flies
100x10
120x10
140x10

Alt front raise to lat raise SS
3x10/10/10 with 15's

DB shrugs
50'sx10
70'x10
90'x10

BB shrug
135x10
185x10
225x10

Standing machine shrug
1ppsx10
2ppsx10
3ppsx10

I did a intense ab circuit to finish everything off.

NaturallyPumpd
10-10-09, 3:55 pm
Squats
135x10
225x10
315x10
335x8
365x3(30 lbs over my PR)

Front squats
135x3x10

Leg extension
100x10
150x10
200x10

Leg curl
2platesx10
3platesx10
4platesx10

Seated calf raises
1platex10
2platex10
3platex10
2platex10
1platex10

Done and SMOOOOOOOOOOOOOKKKKKEEEEEEEEEEEEDDDDDDDDDD.

NaturallyPumpd
10-10-09, 3:56 pm
Did legs on thursday and still had to roll out of bed today and its saturday man what a good day, hope you enjoy it.

Psycho77
10-11-09, 11:44 am
Squats
135x10
225x10
315x10
335x8
365x3(30 lbs over my PR)

Front squats
135x3x10

Leg extension
100x10
150x10
200x10

Leg curl
2platesx10
3platesx10
4platesx10

Seated calf raises
1platex10
2platex10
3platex10
2platex10
1platex10

Done and SMOOOOOOOOOOOOOKKKKKEEEEEEEEEEEEDDDDDDDDDD.

hell yeah!!

NaturallyPumpd
10-11-09, 1:25 pm
hell yeah!!

You know how we do!! I am trying to hit 405 so you know there aint nothing to do but to do it. I gotta get my squat caught up with my dead.

T o m m Y
10-11-09, 1:28 pm
awsome PR dude
great work !

NaturallyPumpd
10-11-09, 9:57 pm
awsome PR dude
great work !

Thanks bro.

Max-Angle
10-11-09, 11:33 pm
Nice Job man, keep up the good work!

Aggression
10-12-09, 3:29 pm
Squats
135x10
225x10
315x10
335x8
365x3(30 lbs over my PR)


Sounds like a good session to me, niCe work homie. Keep pushing. 30lbs over your previous PR is sick work.

NaturallyPumpd
10-12-09, 7:28 pm
Today chest and tris

Flat bench
135x10
185x6
225x3
205x3

Incline bench
135x10
150x8
185x3

Machine flys
100x10
150x10
200x10

V bar pushdowns
150x10
175x10
185x10
205x10
150x12

Overhead rope extension
100x10
90x10
100x10

tris are smoked, did 10 minutes of cardio, went to GNC for an RTD and now I am home for some old fashion home cook food. Be easy!!!

Mr. Aestheticz
10-13-09, 2:23 pm
Looks Like We Are Getting Stronger In Here!

365 X 3 On Squats Is Legit Kid!

Keep At It!

NaturallyPumpd
10-13-09, 8:29 pm
Wide grip pulldowns
100x10
120x10
140x10
160x8
180x8

DB rows
110'sx8
120'sx8
130'sx8

Bent over rows
135x10
225x6
205x8

Deads
135x10
205x10
225x10
315x8

Standin DB curls
30'sx5
40'sx5
50'sx5

EZ bar preachers
40x10
40x10
50x10

21's with 30/30/40lb ez-bar

hangin leg raises
1x10

Nice and easy, time well spent, tomorrows shoulders stay tuned.

NaturallyPumpd
10-13-09, 8:31 pm
Looks Like We Are Getting Stronger In Here!

365 X 3 On Squats Is Legit Kid!

Keep At It!

Thanks bro I'm trying one plate at a time!


Sounds like a good session to me, niCe work homie. Keep pushing. 30lbs over your previous PR is sick work.

For real bro it was pretty heavy but I am trying to get 405


Nice Job man, keep up the good work!

Thanks bro, much appreciated.

NaturallyPumpd
10-14-09, 9:16 pm
Seated military press
barx15
100x10
120x10
140x8
160x6

Seated DB press
45'sx10
55'sx8
70'sx6

BB front raises
barx8
65x8
95x8

Rear delt flys
100x3x10

DB shrugs
70'sx10
80'sx10
90'sx10

Standing machine shrug
2ppsx10
3ppsx10
4ppsx10
5ppsx10

Done nice and easy, tomorrows legs.

NaturallyPumpd
10-15-09, 6:01 pm
Had to skip the gym today, I got to pack for my vacation. Ill be out of town from the 17th to the 25th. If my abilities allow me, Ill be checking in from time to time. I am going to the NCNPC show in NC to watch Jay Cutler guess pose. If and when I workout which will possibly be everyday ill post everything asap. be easy yall!!!!!!!!!

C.Coronato
10-16-09, 10:17 am
Yooo brotha. Good looks on the pic, 455 is no joke.

You still coming to Jerz or what man?

Aggression
10-16-09, 10:29 am
Have a good trip bro. Cutler is a big man, and even bigger in person.

NaturallyPumpd
10-18-09, 11:32 am
Have a good trip bro. Cutler is a big man, and even bigger in person.

For sure bro that man was HUGE, I got a couple pics ill post them when I get a chance.

NaturallyPumpd
11-10-09, 11:25 pm
Sorry guys its been awhile, I have been dealing with the seperation of my recent girlfriend. Its been alittle rough because she is denying me my rights to see my little girl, who is only 9 months old. I plan to get back into the game here in the next couple of days after I clear my head. I plan on incorporating the ed coan bench program to my routine, so well see how everything goes. I should see a 30+ lb increse in my bench which is always a good thing. I'm of to bed now, be easy and stay focused.

Mr. Aestheticz
11-11-09, 8:28 am
Sorry guys its been awhile, I have been dealing with the seperation of my recent girlfriend. Its been alittle rough because she is denying me my rights to see my little girl, who is only 9 months old. I plan to get back into the game here in the next couple of days after I clear my head. I plan on incorporating the ed coan bench program to my routine, so well see how everything goes. I should see a 30+ lb increse in my bench which is always a good thing. I'm of to bed now, be easy and stay focused.

GOOD LUCK!

FAMILY BEFORE IRON ALWAYS REMEMBER THAT!!!

Aggression
11-11-09, 11:55 am
GOOD LUCK!

FAMILY BEFORE IRON ALWAYS REMEMBER THAT!!!

This^. I hope everything works out man.

NaturallyPumpd
11-11-09, 7:55 pm
GOOD LUCK!

FAMILY BEFORE IRON ALWAYS REMEMBER THAT!!!


This^. I hope everything works out man.

Thanks guys I appreciate it.

NaturallyPumpd
11-11-09, 7:59 pm
First day on the new routine and heres how it went.

Flat bench
barx10
135x10
155x10x
175x10
175x10

Close grip
155x10
155x10

Incline
145x10
145x10

Bench dips
BWx10
BW+45lb platex10

And im spent, tris were smoked. I know ill be feeling it in the morning.

C.Coronato
11-12-09, 1:15 pm
Good to have you back for sure. But like the others have said .. family first. Take care of what needs to be done .. the iron wont be going anywhere brother.

NaturallyPumpd
11-13-09, 6:58 pm
Thanks TTL I appreciate the support from everyone.

NaturallyPumpd
11-13-09, 7:01 pm
Chins
bodyweightx3x10

BOR
135x10
155x8
185x6

DB rows
110x10
120x8
130x6

ISO lat pulldown
1ppsx10
2ppsx10
3ppsx10

Deads
135x10
225x8

Straight bar curls
barx10
55x10
65x10

closegrip curl with ezbar
40x10
50x10
50x10

NaturallyPumpd
11-13-09, 7:04 pm
Military press
barx10
95x10
115x8
135x6
155x6

Seated DB press
50x10
60x8
70x4

Squats
135x10
225x10

Leg press
1ppsx10
2ppsx10
3ppsx10
4ppsx10

Leg extenion
2platesx10
3platesx10
4platesx8
5platesx8
6platesx6
7platesx5

NaturallyPumpd
11-17-09, 8:28 pm
Today was the second week on my bench program and heres how it went down.

Incline
barx10
95x10
145x10
145x10

Flat bench
135x10
175x10
175x10

Close grip
145x10
145x10

Dips on a dip machine
1ppsx10
2ppsx10

Vbar pushdowns
150x10
150x10

Mr. Aestheticz
11-18-09, 8:24 am
Easing Back In It?

C.Coronato
11-18-09, 1:37 pm
Looking good man! Nice and easy

NaturallyPumpd
11-18-09, 10:57 pm
Easing Back In It?
You know it man!


Looking good man! Nice and easy
Thanks bro, taking it slow one day at a time.

NaturallyPumpd
12-13-09, 9:55 pm
Alright guys, its been a really big struggle but I am back in the game, I have been in and out of the gym but my head hasnt been straight enough to complete my workouts so thats why I havent posted anything in a while. Yesterday I took part in our ABC, which helped me realize my place in life and who I strive to be. Yeah its taken some time but I havent given up yet. Universal and Animal hooked us up with some free goodies. I got a journey book and some Animal lifting straps that I will take pride in using at the gym showing off who I represent. Living like an animal is very unique and I feel very privilaged to be part of a family with so many good hearted people. I plan on making a full recovery and starting off the new year fresh and ready to make my mark, I plan on moving alot of weight and breaking through any challenge put in front of me. I also plan on attending the Arnold Classic this year for the first time, I hear the experience is like non other. Stay focused, Stay Strong, Stay Animal.

Max-Angle
12-13-09, 10:16 pm
Great to hear your back in the game, or trying to at least

NaturallyPumpd
12-14-09, 1:42 am
Great to hear your back in the game, or trying to at least

thanks max i see you have been making some progress.

McFly
12-14-09, 9:49 am
it's all good homie!! glad you are back...keep that focus and passion....GO BIG!

Aggression
12-14-09, 12:21 pm
Nothing like an ABC to get that fire burning again.

Mr. Aestheticz
12-14-09, 1:26 pm
Striving Is What Makes Us Hungry And Continues To Push Us For More And For Better!

Keep The Fire Lit!

NaturallyPumpd
12-14-09, 11:52 pm
Today was chest and tris

Incline bench
135x12
145x10
165x9
165x8

Flat bench
135x10
185x8
200x5
200x5

Close-grip bench
135x10
180x5
180x5

V-bar pushdowns
150x10
165x10
185x10

Overhead rope extension
70x10
80x10
90x10
100x10

Reverse cable curl
70x10
80x10
90x10
100x10

Barbell Shrugs
135x15
225x15
315x15
405x15
495x5(Very heavy)
225x18(Drop set)

This was my first real workout back in the gym for atleast a month. and it sure felt great to kill the iron in a respectful way. Hope you guys enjoy. Tomorrows back, stay tuned.

NaturallyPumpd
12-16-09, 11:46 am
BIG OL BAD BACK

Chins
3x10

pulldowns
100x10
120x10
140x10
160x10
180x5

DB rows
90x5
100x5
110x5
120x5
130x5

Deads
135x5
225x5
315x5
405x1(after not having deadlifted for over 2 months I think it felt really good to get that of f the floor)

BB curls
barx15
65x5
85x5
105x5
115x5

I am feeling really good about this workout, My traps are really sore from all those shrugs but its all good. Shoulders will be done sometime in the future and ill post those numbers soon. Stay tuned.

Aggression
12-16-09, 12:05 pm
405x1(after not having deadlifted for over 2 months I think it felt really good to get that of f the floor)

Absolutely. 405 for a rep after not doing 'em for 8 weeks is great.

NaturallyPumpd
12-16-09, 9:20 pm
Shoulders and alittle bit of traps

Seated smith press
95x10
115x10
135x10
155x8
175x8
195x8
215x5
235x3
215x3(drop set)
195x5(drop set)
175x8(drop set)
155x10(drop set)
135x10(drop set)
95x20(burn out)

BB upright row
135x3x10

Arnold press
3x10 with 40lb DB's

Cable lateral
20x10
30x8
40x8

Shrugs
225x15
315x15
405x15

Nice and easy, my shoulders are really pumped and my traps are sore as all shit. but in all it was a good workout. Tomorrow is light chest and tris and heavy legs, stay tuned.

BigDubbDiesel
12-16-09, 10:04 pm
Shoulders and alittle bit of traps

Seated smith press
95x10
115x10
135x10
155x8
175x8
195x8
215x5
235x3
215x3(drop set)
195x5(drop set)
175x8(drop set)
155x10(drop set)
135x10(drop set)
95x20(burn out)

BB upright row
135x3x10

Arnold press
3x10 with 40lb DB's

Cable lateral
20x10
30x8
40x8

Shrugs
225x15
315x15
405x15

Nice and easy, my shoulders are really pumped and my traps are sore as all shit. but in all it was a good workout. Tomorrow is light chest and tris and heavy legs, stay tuned.

damn that dropset looks brutal...boulders for shoulders son

NaturallyPumpd
01-19-10, 1:27 pm
Its been awhile since I hit the gym, I had some personal issues to deal with and money has been an issue but its all good now and today was a good day. My girlfriend and I went up to the gym and slammed some weights, so heres how it went.

Hers

Shoulder press machine
4x10xMachine weight

Squats
barx10
50x10
55x10
65x10
95x10

Deadlift
55x5

Bench Machine
MWx10
5lb ppsx10
5lb ppsx10
7 1/2lb ppsx10

Pulldowns
4x10x50lb

Mine

Incline
135x8
155x8
185x5
185x5

Flat
135x8
185x8
225x5
225x5

Close-grip
135x8
185x8
205x5
205x5

In all it was a really good day, I am very proud of myself and my GF. I think her presence pushed me to succeed more in the gym, she keeps me focused on my goals and in return I help her meet her own achievements which is always a good thing. Its not every day you see a chick weighing in at 110 show more ambition and a hunger to succeed at something like lifting weights. I think she shows more determination then alot of the guys in the gym, but for the most part its good to be able to share a passion for the iron with someone. So I saw put on your blinders, and go in the gym full force and make yourself known. That is all hope you have enjoyed my post. Feel free to share your thoughts. Stay strong, Stay focused, Stay Animal.

Max-Angle
01-19-10, 4:46 pm
Nice work man, glad you found a girl that makes you happy and keeps you focuses, plus likes to lift weights, always a plus. My girl is a JV basketball player at my school so she lifts weights for that, i never liked sports before i dated her and now i love basketball, i wonder why haha, keep up the weight man, peace.

NaturallyPumpd
01-19-10, 6:46 pm
Thanks for the kind words Max.

NaturallyPumpd
01-19-10, 6:51 pm
Today BIG back and bis

Chins
3x10xbw

DB Rows
3x8 with the 130's

T-bar rows (quarter plates)
3x10
4x10
5x10

Incline curls
20'sx10
25'sx10
30'sx10

Concentrated curls SS BB wrist curls
3x10 with 20's SS 3x10 with 50

21's
3 sets with 50lb ez bar

That was a good day, lower back is a little sore but in all its all good my brothers. Tomorrows boulders for shoulders....................... OH YEAH!

J Wong
01-19-10, 7:12 pm
Keep it up bro!

NaturallyPumpd
01-19-10, 7:26 pm
Keep it up bro!

Thanks bro I'm trying one day at a time.

NaturallyPumpd
01-20-10, 7:12 pm
Today was shoulders, My girl and I trained with a buddy of mine from work and heres how it all went down.

Hers

Seated machine press
55x10
4 sets of 65x10

Arnold press
10 lb x10
12 lb x10
15 lb x10

Rear delt flyes
3 sets of 50x10

Seated front raises
5lb DBx10
5lb DBx10
8lb DBx10


Mine

Seated machine press
95x10
135x10
155x10
185x10
205x7
225x3

Arnold press
3x10 with 45lb DB

Rear delt flyes
120x10
140x10
160x6

Seated front raises
20lb DBx10
20lb DBx10
20lb DBx10

BB shrugs
225x10
315x10
405x6


Nice and easy boys and girls. Tomorrow is light chest and legs, stay tuned.

Max-Angle
01-20-10, 9:39 pm
nice work man, gotta love shoulder day

BionicMasterPiece
01-20-10, 10:10 pm
Today BIG back and bis

Chins
3x10xbw

DB Rows
3x8 with the 130's

T-bar rows (quarter plates)
3x10
4x10
5x10

Incline curls
20'sx10
25'sx10
30'sx10

Concentrated curls SS BB wrist curls
3x10 with 20's SS 3x10 with 50

21's
3 sets with 50lb ez bar

That was a good day, lower back is a little sore but in all its all good my brothers. Tomorrows boulders for shoulders....................... OH YEAH!

jeez...my back day isnt until monday...thanks for rubbing it in! rofl good shit bra!

NaturallyPumpd
01-21-10, 12:33 pm
nice work man, gotta love shoulder day

Shoulders have always been a strong point for me, and who doesnt like looking wider? It also brings out more trap def. and size as well.

NaturallyPumpd
01-21-10, 12:34 pm
jeez...my back day isnt until monday...thanks for rubbing it in! rofl good shit bra!

Thanks for stopping by man. I am still feeling my back soreness today and its very, you gotta love getting big.

NaturallyPumpd
01-25-10, 7:57 pm
Today was heavy chest

Incline
135x8
155x8
185x8
190x3
190x3

Flat
135x8
185x8
230x2
230x1

Close grip
135x8
185x8
205x3
205x3

That is week 8 of my bench program, two more weeks and I go for my new 1RM. Tomorrow is BIG BACK.

Aggression
01-26-10, 11:43 am
Lookin good homie. Do you have a previous 1rep Max to compare it to? If so, what was it?


niCe thread title, btw ..

NaturallyPumpd
01-26-10, 1:01 pm
Lookin good homie. Do you have a previous 1rep Max to compare it to? If so, what was it?


niCe thread title, btw ..

Thanks brother, and yeah my previous PR is 250.

J Wong
01-26-10, 1:11 pm
Why are you starting off with incline? The routine calls for flat bench first.

NaturallyPumpd
01-26-10, 5:43 pm
Why are you starting off with incline? The routine calls for flat bench first.

well both flat benches were taken at the time and i didnt figure it mattered but thanks for pointing that out, maybe thats why my stamina falls apart at the end of my flat bench sometimes.

NaturallyPumpd
01-28-10, 8:14 pm
Chins
3xBW

Wide grip pulldowns
3x6x150

T-bar rows
4QPx8
6QPx8
7QPx8

Rack pulls
225x6
315x6
405x6

DB rows
3x6x150

Wide-grip seated row
3x10x100

TigerAce01
01-28-10, 8:20 pm
Sick back day NP!

-Ace

NaturallyPumpd
01-28-10, 8:23 pm
Squats
135x8
225x5x5

Leg extension
2p'sx8
4p'sx8
5p'sx8
6p'sx8

Smith press

95x8
135x5
185x5
205x3
205x2

Arnolds
50'sx3x8

Flat bench
135x8
155x8
155x8

Cable flys
150x2x10

Pushdowns SS Cable curls
150x3x10 SS 150x3x10

Reverse curl SS Overhead rope extension
90x3x10 SS 90x3x10

Standing DB curls
30'sx3x8

EZ bar reverse wrist curl SS underhand wrist curl
50x3x10 SS 60x3x10

NaturallyPumpd
01-28-10, 8:24 pm
Sick back day NP!

-Ace

Thanks bro

NaturallyPumpd
04-26-10, 3:20 pm
It looks like ill be taking some time away from the gym, I had my appendix removed over the weekend. Yay how exciting, but no worries I had formulated a killer comeback plan that should allow me to bounce back bigger faster and stronger.

NaturallyPumpd
05-18-10, 9:49 pm
Alright guys 1st day back since the surgery and boy was it a great workout, here are the details.

Chest and tris FST-7 style

Incline smith
3x10 with 135

Hammer strength flat bench
1ppsx10
2ppsx10x3

Incline DB press
3x10 with 50's

Cable crossovers
7x10 with 40 lbs(last set 45 lbs)

Rope pushdowns
3x10 with 75 lbs

Close grip bench
3x10 with 135

Skull crushers
3x10 with 40lb on the ez-bar

Overhead DB extension
2x10 with 50 lb
5x10 with 40 lb

There it is in a nutshell. It was all worth the wait from the recovery, but it sucked I didnt have a damn bit of strength. Its all good though, and I worked in the stretching and flexing(alternating after each set). Tomorrows Big back and bis, Stay tuned.

NaturallyPumpd
05-25-10, 2:18 am
Cable rows with rope 3x10
Lat Pulldown 3x10
DB row 3x10
BB row 3x10
T-bar row with V handle 3x10
Standing straight arm pulldown with rope 7x10

Bis
Standing DB curls 3x10
DB preacher curls 3x10
Spider curls 3x10
Ez-bar curls 7x10

NaturallyPumpd
05-25-10, 2:22 am
Extensions 3x10
Front Squat 3x10
Hack Squat 3x10
Leg Press 7x10
Seated leg curl 3x10
SLDL 3x10
Lying leg curl 7x10

Seated Calf raises 5x12

NaturallyPumpd
05-25-10, 10:34 pm
Seated DB press 4x10
BB front raise 4x10
DB lateral raise 4x10
Reverse Flyes 4x10
Bent-over DB raise 4x10
High-row rope pull 4x10

BB shrugs 3x10(315)
Machine shrugs 2ppsx10x3

10 Minutes cardio on the tredmill

3 sets of leg raises


And done for the day, tomorrows arms stay tuned.

Aggression
05-26-10, 11:46 am
What's the good word up in here?

NaturallyPumpd
05-26-10, 12:32 pm
What's the good word up in here?

Just getting back into everything after my surgery, I'm feeling pretty good so far its been about a week since I started hitting the gym again. I lost my job so it hard to keep in top of everything I need, I dont know how i'll mainage when my current supply runs out.

Aggression
05-26-10, 12:39 pm
Just getting back into everything after my surgery, I'm feeling pretty good so far its been about a week since I started hitting the gym again. I lost my job so it hard to keep in top of everything I need, I dont know how i'll mainage when my current supply runs out.

Supplements aren't necessary for building muscle and nailing your goals, NP. We all face hard times when it comes to cash flow. Use the money you have saved up/stashed aside to get your hands on quality food. You'd be surprised at how much success you can still have without supplements.

I hope things turn for the better, brother.

NaturallyPumpd
05-26-10, 1:10 pm
Supplements aren't necessary for building muscle and nailing your goals, NP. We all face hard times when it comes to cash flow. Use the money you have saved up/stashed aside to get your hands on quality food. You'd be surprised at how much success you can still have without supplements.

I hope things turn for the better, brother.

Well said my friend, I have just been eating a ton of chicken and rice. Not to mention my girl is pregnant, but she is due in dec.

NaturallyPumpd
05-27-10, 1:26 am
Tris

Rope pushdowns 4x10
CGB 4x10
Skulls 4x10
DB overhead extension 4x10
Reverse grip pushdowns 7x10

Bis

Standing DB curls 4x10
DB preacher curls 4x10
Spider Curls 4x10
EZ-bar curls 7x10

Tomorrows chest and I am going strong. I have seen immediate results, I am fuller and a bit thicker.

NaturallyPumpd
05-28-10, 12:55 am
Incline smith press 4x10
Incline DB flys 4x10
Seated hammer strength press 4x10
Cable cross-overs 7x10

Feeling good and pumped, stay tuned tomorrows back.

NaturallyPumpd
06-08-10, 12:08 am
Incline smith press 4x10
Incline DB flys 4x10
Seated hammer strength press 4x10
Cable cross-overs 7x10

Aggression
06-08-10, 3:30 pm
Well said my friend, I have just been eating a ton of chicken and rice. Not to mention my girl is pregnant, but she is due in dec.

Chicken and rice a perfect bodybuilding-friendly meal in my book. And congrats on that dude!

Workouts are looking good in here. Where's the rest of 'em? Ya only training chest, brah?

NaturallyPumpd
06-08-10, 3:42 pm
Chicken and rice a perfect bodybuilding-friendly meal in my book. And congrats on that dude!

Workouts are looking good in here. Where's the rest of 'em? Ya only training chest, brah?

Haha No I just havent had much time to past, and somedays I dont remember much of sets to reps and which days I worked out what. Ya know what I mean?! I just started college on friday so my head is in the books.

NaturallyPumpd
10-25-10, 9:40 pm
Alright time to light the fire back up and get some posts in here. Stuff has finally slowed down for me now. School is going good and I am preparing for my newest daughter coming in december. Wish me luck