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Flash419
05-12-09, 10:09 pm
First off... Thank you to Universal / Animal for picking me as a tester.

I'm currently 17.5 weeks out from House's show on September 12. I've already started cleaning up my diet, and hitting the cardio a few times a week. My first week of Project C, will be my first week of strict dieting, and cardio. Although this will be my first contest, it isn't my first contest prep. I was 299 in November 07, getting down to 253 in June 08. I had planned on doing a show in April, but due to extra work, and less time at home I wasn't able to keep the diet and workouts consistant enough to be able to stand on stage. From July until the fall of 08 I kept the diet fairly clean, and got up to 265. I then did a couple of cycles of Animal Stak, and got up to 278. Which is about where I am now... having dropped a few pounds over the last week or two.

This is my year... work has finally slowed down enough to allow me to get to the gym and eat on a more regular schedule. I am usually home about a day, and then gone for a day. And now, half of the places I stay out of town have fitness rooms, so keeping up with the cardio will be easier. I've just about got the diet figured out, and will lock everything in once I take the first pack of Project C.

Stay tuned.... this is going to be one hell of a ride!

widdlewade44
05-12-09, 10:16 pm
Good luck brother, it is YOUR year!

Kevin
widdlewade44

MrMuscles22
05-12-09, 10:31 pm
Alright bro..let's make it happen!

mritter3
05-13-09, 9:18 am
ok flash...lets do this

Flash419
05-13-09, 11:47 am
waiting for my package... and waiting.. and waiting.. Urrrrrrrrrrrrrrrrrrr!

deanna7272
05-13-09, 11:53 am
I can't wait to see how this goes... I am subbed and along for the ride... We will be "miserable" together... This show is going to be the shizzzzzz....

C.Coronato
05-13-09, 11:55 am
Big things coming your way homie. Time to do it.

J-Dawg
05-13-09, 12:42 pm
Can't wait to see how this helps you with your contest prep.

TheDarkHalf
05-13-09, 1:19 pm
Lets see how this spans out, I'm in!

machineman
05-13-09, 2:50 pm
in!!

Big C
05-13-09, 3:33 pm
Wtf? You are doing House's show too Jeff ? ....Didn't know that.

I will be following your Project C log good luck bro !!

MrMuscles22
05-13-09, 4:32 pm
Wtf? You are doing House's show too Jeff ? ....Didn't know that.

I will be following your Project C log good luck bro !!

Animal will definately be well represented at this show!!!

Flash419
05-13-09, 9:34 pm
Wtf? You are doing House's show too Jeff ? ....Didn't know that.

I will be following your Project C log good luck bro !!

Hell ya.. need to trim off the fat and see what's underneath...

Animal will be well represented at this show!

RooRooTJ
05-14-09, 3:58 pm
Good luck flash. I am here if you need anything with the prep.

Little Z
05-17-09, 7:18 pm
im on board brother!..

Ohio is large and in charge in the Alpha Test!

Flash419
05-17-09, 8:36 pm
Okay...

Official weigh in today... 268.5.

I've been cleaning up my diet the last few weeks and have dropped about 7 pounds, but haven't really been 'dieting', or taking any fat burners. I wanted to start Project C clean.

Tomorrow is the big day.... hearing good things.

LET'S DO THIS!

mritter3
05-17-09, 10:50 pm
alright flash lets do this, starting mine tomorrow as well, enjoy the ride brother.

Flash419
05-18-09, 6:45 am
Pack 1 this morning... feel a bit up.. but no jittery feel. I'm very unsensitive to most stims, so this was expected.

Working this morning... but will catch some cardio at hotel, and hit gym for workout and cardio on the way home ... probably early tomorrow morning.

Grilled 2 bags of chicken yesterday... already got the rice going this morning..

HERE WE GO!

machineman
05-18-09, 8:04 am
I had similar feelings this morning after taking pack 1.....will be following along closely, bro...let's show the peeps what this shit can do!!!!!

C.Coronato
05-18-09, 1:36 pm
Flash, nice work. Good to see you have the right food ready for ya. Keep it up!

Big C
05-18-09, 3:31 pm
UH OH HERE WE GO!!!! The train has left the station.......let's go Flash!

Can't wait to see what happens here.

Flash419
05-19-09, 2:46 pm
Okay... Day 2 of Project C.

Same feeling as yesterday... kind of a focused.. energized feeling. Not a bouncing off the walls with energy thing.. but definately UP.

Tried to catch up on some sleep yesterday, with the intention of doing cardio at the hotel before I came home this morning. Well my 2am wake up call.. ended up being more like 230, and I had to pack my room up, plus shower and get ready for work. So.. cardio didn't happen. Oh well.. next time.

Quick trip home.. and hit the gym after work.

Took C when I got up at 230am.. and again at 8am when I left work to come home, also took my normal Shock Therapy, and Kre-Akalyn pre workout. Drank Intra during, and then after the workout and cardio, I drank my Torrent on the way home.

Chest and BIs...

Incline Barbell Press 135 X 15 twice, 225 X 10, 245 X 8, 245 X 7, 245 X 6
Flat Barbell Press 135 X 12, 225 X 10, 245 X 10, 245 X 8
Incline D. Fly 55 X 8, 55 X 8, 55 X 8
Cable Crossovers 80 X 8, 85 X 8, 85 X 8

Dumbell Hammer Curl 35 X 10, 45 X 10, 55 X 10, 55 X 10
EZ Curl - 21s 70 X 21, 70 X 21, 70 X 21, 70 X 21
High Cable EZ Conc. Curl 115 X 10, 115 X 10, 115 X 10, 115 X 10

Cardio.. Treadmill 25 mins / 1.53 miles / 271 calories - Incline 2.5 / Speed 3.7

Ate clean all day yesterday and today... Going out today and picking up a bigger cooler, and some ice packs so I can make sure and have enough food for my trips.

So far I'm liking Proj. C... I like the focus and extra energy.. looking forward to the next few weeks and seeing how a good diet works too.

machineman
05-19-09, 2:48 pm
looks good, bro.....I have experienced the same with the energy levels....elevated but not jittery at all.

Big C
05-19-09, 9:32 pm
Got your text Flash.....your first food scale yaaa buddy! Gettin serious now....killer workout too man. I remember you said stims really don't affect you...nice to see you are feelin Project C do its thing.

Flash419
05-20-09, 10:13 am
Got your text Flash.....your first food scale yaaa buddy! Gettin serious now....killer workout too man. I remember you said stims really don't affect you...nice to see you are feelin Project C do its thing.

Yeah.. I wish I would get that kick everyone else seems to complain about... but oh well. Maybe I need Project C HARDCORE? Double dose? LOL

This stuff is good for the energy boost, I'm interested in how much fat loss I have by the end.. This is my first REAL diet.. so we'll see how it goes. Feeling good. Got legs today!

TheDarkHalf
05-20-09, 11:23 am
I feel you on the stim side - I was stacking Cuts & Zero G before starting Project C! Needless to say I adjust to stims with ease.

Flash419
05-22-09, 12:04 am
Okay.. I'm back. Got called to work right after my last post.. so my leg workout got delayed. But, hit it hard today after work, and have the next 2 days off so I'll be able to get my workouts and cardio in .. and be back on schedule.

5/21/09 @ 1800

LEGS....

Cows..
Cybex Raises (kinda a sled with a pad that fits your ass, like a cross between a standing and a donkey) 4p X 30, 6p X 30, 8p X 25, 8p X 25, 8p X 23, 8p X 25

Hams
Lying Leg Curl 130 X 12, 150 X 12, 180 X 8, 180 X 8, 180 X 8
Dumbell Stiff Leg Deadlift - 60 X 10, 65 X 10, 70 X 10, 70 X 10

Quads
Leg X - 155 X 15, 175 X 15, 195 X 12, 205 X 12
Leg Press - 16p X 15, 20p X 10, 22p X 10, 22p X 10, 22p X 10, 22p X 9
Leg X (to failure) - 210 X 12, 210 X 11, 210 X 9

LEGS ARE FRIED!!!!!!!!!!!!!

Came home and had my second steak for the day. I've ate clean all week, with no real problems. I plan on using my 2 days off to grill up about 10 pounds of chicken breasts, and another batch of steaks. Then weigh everything out and have it ready for next week for work.

Workout felt good.. pump wasn't as good.. but I think it was more of a dehydration thing then anything. I got called to work right after I got up this morning and didn't really get into my normal schedule before going back to work. I'll get it going better as time goes by.

16 weeks to go...

Big C
05-22-09, 12:22 am
Great job Flash!!!!!!! Definately some inspiring stuff and wanna see you do some damage in this show. I know u can do it man i got your back!

Keep it rollin, awesome workout! Lotta good weight and lotta reps!

TheDarkHalf
05-22-09, 12:32 am
Whatttttt????? No squatting?????? Come on brah animals squat till they pukeee. Good work nonetheless.

Flash419
05-22-09, 12:38 am
Whatttttt????? No squatting?????? Come on brah animals squat till they pukeee. Good work nonetheless.

My squat has ALWAYS sucked.. lower back gets tweaked easy. End up losing weeks of workouts every time. I throw it in the from time to time.. but was really feeling the leg press today... Legs are hard as steel right now. Cardio will be fun tomorrow.

TheDarkHalf
05-22-09, 10:43 am
My squat has ALWAYS sucked.. lower back gets tweaked easy. End up losing weeks of workouts every time. I throw it in the from time to time.. but was really feeling the leg press today... Legs are hard as steel right now. Cardio will be fun tomorrow.

My suggestion is to just start squatting with the bar and slowly add weight each week. Squatting is very important for your entire body to grow (and really helps with overall leg development) as it helps stimulate testosterone and GH production. My lower back is wrecked too but with proper form you can overcome that hurdle. You know, about 6 months ago my squat sucked too (didn't exist....)

keep up the hard work =D

Flash419
05-23-09, 5:30 pm
Wife decided to workout today too.. so I was at the Family Rec center.. not my normal gym. Still a decent workout. Legs were sore from previous workout so cardio sucked.
Anyway....

5-22-09

Delts
Nautilus Mach. Lat. - 155 X 12, 170 X 10, 200 X 8, 200 X 8, 200 X 7
Nautilus Milt Press - 155 X 12, 185 X 10, 215 X 6, 200 X 6
High Cable Rear Lat - 100 X 10, 110 X 10, 120 X 10, 125 X 10
Cutler Lat (side cable later, behind back) 35 X 10, 45 X 10, 50 X 10, 50 X 9

Tris
V Pushdowns - 160 X 20, 210 X 20, 250 X 15, 270 X 9, 270 X 8 drop 220 X 7 drop 170 X 7 drop 120 X 9
EZ Skulls superset with EZ Close Grip - 95 X 10, 95 X 10, 95 X 10, 95 X 8/10
Dumbell One Arm Overhead X - 35 X 7, 35 X 7, 35 X 6

Cardio - Treadmill 21:00 min / 1.25 miles / 235 cal. 3.0 Incline, 3.7 Speed

Wanted to do more .. but calves and hams were cramping up BAD!

Flash419
05-23-09, 5:36 pm
Another Rec workout.. but had my boy along. He's 12 and eager to get in there... I'll be back to my old gym on monday.

5-23-09

BACK

Asst Pullups 110 X 10, 100 X 10, 90 X 9
F. Pulldowns 190 X 10, 220 X 8, 230 X 8
Smith Rows 185 X 8, 205 X 8, 215 X 8
Nautilus Pullover 230 X 10, 250 X 10, 245 X 8, 245 X 8
Seated Row 210 X 10, 210 X 10, 210 X 10

Traps
Smith Shrugs 4p X 15, 6p X 10, 6p X 10, 6p X 10

Cardio

Treadmill 23:00 min / 1.39 miles / 254 calories / 3.5 Incline / 3.8 Speed

Cardio started out good.. so I decided to push it a little... started uping the incline, and after a few minutes felt like somebody had smacked the front of my ankle with a leg pipe. Paused at 14:00 mins.. to stretch it out for a min... but no real help. I got to 23:00.. but not the 28:00 I was hoping for.. :-/

mritter3
05-23-09, 6:46 pm
looking good in here flash, looks like C is treating ya pretty good so far.

MrMuscles22
05-23-09, 7:02 pm
Good workouts bro! Try to slow the treadmill down to 3.0mph and increase the incline to 8%. The incline is more efficient at burning calories than speed it and your shins will thank you for it! Trust me, it took me 4 years to figure that out! The fast walking pace beats the shit out of your shins on an incline. So walking slower the pounding your shins take isn't as much and also strecth your calves out before you do cardio and it'll help out too.

Flash419
05-25-09, 10:14 pm
Well I was actually home for a holiday. Busy weekend... Up early on Satuday, went to Chicago on Saturday night and got to hotel about 4:30. Got about 3 hours sleep when I got called to deadhead home so I could be home for the holiday. Was up all of Sunday, then up early this morning to watch the daughter march in the Memorial Day Parade. I've been tired allllllll day. Tried to get a nap, but didn't really help. Plan on gettting to bed early tonight, and hopefully sleep til late tomorrow.

Anyway... got to gym around 430pm. I love the keycard. I hit Chest and BIs but just couldn't seem to get going, even the Project C wasn't giving me much today. Chest weights were down from last week, but arms were strong. No idea how that worked.

5-25-09

Chest

Incline Barbell Press - 135 X 20 (twice), 225 X 10, 245 X 7, 245 X 6, 225 X 8
Cybex Flat Press - 1plate per side X 12, 2pps X 10, 2p X 1q X 6, 2pps X 10
Cybex Pec Dec - 120 X 10, 120 X 10, 120 X 10, 120 X 10

BIs

Dumbell Hammer Curls - 35 X 10, 45 X 10, 55 X 10, 55 X 10, 55 X 10
EZ Curl - 21s - 70 X 21, 75 X 21, 75 X 21, 75 X 21
High Cable EZ Conc. Curls - 120 X 9, 115 X 10, 115 X 10, 115 X 10

And I called it a day. Hams are still tight from last week, plus all the cardio. Hoping to stretch them out for another day, probably working tomorrow and hit legs on the way home on Wednesday.

Weighed in this morning at 264.5. 4 pound drop since starting C.

Flash419
05-25-09, 10:21 pm
Good workouts bro! Try to slow the treadmill down to 3.0mph and increase the incline to 8%. The incline is more efficient at burning calories than speed it and your shins will thank you for it! Trust me, it took me 4 years to figure that out! The fast walking pace beats the shit out of your shins on an incline. So walking slower the pounding your shins take isn't as much and also strecth your calves out before you do cardio and it'll help out too.

yeah.. I'll give that a try.. I was up to 3.8 on the speed, and 9.0 on the incline last spring. Had a hell of a time getting my ankles used to the treadmill. Guess it will just take some time.

See you on Saturday bro..

C.Coronato
05-26-09, 5:48 pm
Looking good man, how ya feeling?

Big C
05-26-09, 8:06 pm
Lookin wicked strong on the chest and biceps Flash.......keep doin damage friend.

See you in a couple weeks...Iron Chamber awaits us once again.

Little Z
05-26-09, 11:20 pm
as stated by my brother Big C.. Flash.. you are DOIN DAMAGE BRO!

keep it up dude..

Flash419
05-27-09, 3:40 pm
Had a quick turnaround at work yesterday.. so while sleep was lacking, I made it home in good time. Hit the gym on my way home from work about 4am..

5-27-09

Cows
Cybex Calf Raises - 4p X 35, 6p X 30, 8p X 25, 8p X 25, 8p X 25, 8p X 24

Hams
Lying Leg Curl - 130 X 15, 150 X 12, 170 X 10, 180 X 8, 180 X 8, 180 X 8

Quads
Leg X - 155 X 15, 175 X 15, 195 X 12
Leg Press (Century set... THANKS HOUSE!) 1pps X 10, 2pps X 20, 3pps X 30, 4pps X 40, 5pps X 15, 15, 20 (quads were on fire.. had to rack to twice to get to 50), 4pps X 20, 20 , 3pps X 30, 2pps X 20, 1pps X 73

The leg press was done without any rest between sets... I've done these before up to 6pps.. not sure what happened today. Had to rack it a few times to get the reps.. but didn't get up from machine. Last set was a killer... had to sit there a while, trying to remember how to walk.. LOL

Jumped on the scaled today.. and I'm down another pound. Forgot my shorts so I didn't get any cardio done at hotel, but did about 10 sets of abs.. so it wasn't a complete loss.

Flash419
05-28-09, 9:01 pm
Hit the gym on the way home from work today. Had a terrible headache all day long, like somebody is yanking my traps out of the back of my skull. Only got worse during my workout, and to top it off after my workout all the treadmills were being used. Urrrr....

5-28-09

Delts

Cybex Machine Laterals - 105 X 12, 135 X 12, 155 X 10, 155 X 10, 155 X 10
Military Barbell Press - 135 X 12, 210 X 8, 210 X 8, 210 X 8
High Cable Rear Laterals - 105 X 10, 115 X 10, 115 X 10, 115 X 10
Cutler Cable Laterals - 35 X 10, 40 X 10, 40 X 10, 40 X 10

TRIs

Rope Pressdowns - 60 X 10, 80 X 10, 90 X 10, 90 X 10
Close Grip Bench Press - 135 X 12, 185 X 12, 195 X 12, 195 X 12, 195 X 12
Rope Overhead X - 70 X 12, 80 X 12, 90 X 10, 90 X 8
Cable Kickbacks - 35 X 10, 35 X 10, 35 X 10

No cardio today.... between the headache and the wait.. I said to hell with it. Doing my Friday workout on Saturday with some fellow Animals. Hopefully get in tomorrow to do some cardio and abs.

Diet was good today.. got all my meals in .. low carb day.

TheDarkHalf
05-28-09, 11:18 pm
Looking good man, nice workout even though you were feeling shitty. Rest up and feel better. Kill it on Saturday.

Flash419
05-31-09, 3:07 pm
Got back late from work Saturday... so between that and an injured animal, we decided to postpone the mini session to another weekend. Hit my regular gym, but took it easy trying to let what ever is going on with my traps heal.

5-30-09

BACK

F. Pulldowns - 150 X 12, 175 X 10, 200 X 8, 200 X 8, 200 X 8
Bodymaster T-bar - 2p X 10, 2p 1q X 8, 2p 1q X 8, 2p 1q X 8
Underhand F. Pulldowns - 175 X 8, 181 X 8, 181 X 8, 181 X 8

Short and sweet.. got a decent pump in my lats.. without working on my traps at all. I had hoped to do some deads this week.. but better to lay back a week then hurt something worse.

Cardio

Treadmill 22:00 min / 1.29 miles / 283 cal / 3.0 - 10.0 Incline / 3.5 - 3.6 Speed

I tried Mr. Muscles idea to jack up the incline and lower the speed to make it easier on my ankles.. THIS WORKED GREAT! Thanks bro!

MrMuscles22
05-31-09, 4:02 pm
No prob bro! You should also noticed a drastic increase in the amount of calories burned during the session too b/c a higher incline has a greater effect on calories burned than a faster speed does.

J-Dawg
06-01-09, 12:33 pm
Looks like you're keeping it solid in here Flash. I like Mr. Muscles tip on the cardio. I'm all for more calories burned at a lower speed.

mritter3
06-01-09, 12:47 pm
flash looking good in here....cardio is a biatch...but you doing your thang...good stuff.

TheDarkHalf
06-01-09, 1:48 pm
No prob bro! You should also noticed a drastic increase in the amount of calories burned during the session too b/c a higher incline has a greater effect on calories burned than a faster speed does.


Looks like you're keeping it solid in here Flash. I like Mr. Muscles tip on the cardio. I'm all for more calories burned at a lower speed.

That's definitely what I always prescribe for cardio. 3.5-3.6 with an incline you're comfortable with. Good shit man keep up the good work.

Flash419
06-01-09, 9:33 pm
That's definitely what I always prescribe for cardio. 3.5-3.6 with an incline you're comfortable with. Good shit man keep up the good work.

Tryin bro... Actually had a 'BAD' day today... big pasta meal and a small slice of cake for the wifes birthday. Back at it hard tomorrow. I did weigh myself this morning..

Start of C - 268.5

After 2 weeks - 261.5

7 pound loss.... :-)

Big C
06-01-09, 9:38 pm
Wow good job so far Flash and it ain't over yet. You makin it to the session on the 14th or is it too early to tell?


Tryin bro... Actually had a 'BAD' day today... big pasta meal and a small slice of cake for the wifes birthday. Back at it hard tomorrow. I did weigh myself this morning..

Start of C - 268.5

After 2 weeks - 261.5

7 pound loss.... :-)

Flash419
06-01-09, 9:44 pm
Tryin bro... Actually had a 'BAD' day today... big pasta meal and a small slice of cake for the wifes birthday. Back at it hard tomorrow. I did weigh myself this morning..

Start of C - 268.5

After 2 weeks - 261.5

7 pound loss.... :-)

Gonna try.. but no promises... work has been crazy lately.. and ESPECIALLY on the weekends.

Shamus11B
06-02-09, 5:04 am
Hey Flash been reading your project C Journey. Do you work for the RR? If so which one, I am with UP here in Omaha. Either way man W/O's look solid and keep working hard, youll have a great showing!
-Shamus-

Flash419
06-02-09, 11:35 am
Hey Flash been reading your project C Journey. Do you work for the RR? If so which one, I am with UP here in Omaha. Either way man W/O's look solid and keep working hard, youll have a great showing!
-Shamus-

Yeah... I'm an engineer for CSX. Take trains to Chicago, Cleveland, Toledo...

Thanks for the feedback.

machineman
06-02-09, 8:08 pm
Yeah... I'm an engineer for CSX. Take trains to Chicago, Cleveland, Toledo...

Thanks for the feedback.

If you are ever stuck in Toledo, give me a shout, bro.....

Flash419
06-03-09, 11:50 am
3rd week on Project C. Diet was kinda screwed enjoying the family time and my wife's birthday on monday. Ate a small breakfast on Tuesday, and headed for the gym. Strength was down again on chest... So, I switched things around.. backed off a little. Ate good all day, should get things moving along again soon.

6-2-09

Pecs

Incline Barbell Press - 135 X 20, 135 X 20, 225 X 10, 225 X 10, 225 X 8
Cybex Flat Press - 1p X 12, 2p X 10, 2p X 12, 2p X 11
Incline Dumbell Fly - 55 X 10, 55 X 10, 55 X 10
Dips - bw X 11, bw X 11, bw x 12 (all 3 sets were to failure)

BIs

Dumbell Hammer Curl - 35 X 10, 45 X 10, 55 X 10, 55 X 10, 55 X 10
EZ - 21's - 75 X 21, 75 X 21, 75 X 21, 75 X 21

**** then got called to work.. so cut biceps short, so I could get cardio in.

Cardio

Treadmill - 25:00 min / 1.45 miles / 331 calories / 3.0 - 10.0 incline / 3.5 speed

Flash419
06-04-09, 11:28 pm
Been behind all week with the workouts, and work has been keeping me that way. I did an extra cardio session at hotel last night, and worked up a good sweat. 27:00 mins, at 10.0 on the incline... higher then my normal gym.. was damn near hitting my head on the ceiling. LOL Good thing I'm a walker.. not a jogger.

Anyway... hit legs on the way home tonight.. trying some new things. Got a killer pump.. and legs are sore as HELL!

Cows -

Cybex Raises - 4p X 30, 6p X 30, 8p X 25, 8p2q X 20, 8p2q X 20, 6p X 28

Hams

Lying Leg Curl - 130 X 12, 150 x 10, 170 X 10, 190 X 8, 190 X 7

Quads

Leg X - 160 X 15, 180 X 15, 200 X 15
Cybex Squat Press - 2 big super sets (2pps X 20, 3pps X 20, 4pps X 20, 5pps X 20, 6pps X 19) (6pps X 20, 5pps X 20, 4pps X 20, 3pps X 20, 2pps X 51)
Squats - 135 X 10, 225 X 10, 275 X 6, 225 X 9

Played around with House's Century sets idea on the Squat Press.. totally different feel then the leg press. Sadly.. nobody has used this thing in a while.. made enough noise it sounded like the building was falling down. I kept checking for loose or fallen out bolts while I was loading and unloading plates. LOL

Good workouts... diet was good the last couple of days.. kept the carbs low to make up for the extra I took in monday. Leaning out quick... Project C is definately helping.

Big C
06-05-09, 12:44 am
Nice workouts bro looks like u are making the most out of what you have access to. Hope to see/train with you very soon.

C.Coronato
06-08-09, 12:20 pm
Looking solid in here brother man. Keep it up.

Flash419
06-08-09, 3:39 pm
Couple of late posts.... busy week and weekend.

6-5-09

Delts

Military Barbell Press - 135 X 15, 185 X 10, 205 X 8, 215 X 8, 215 X 7 drop 135 X 10
High Cable Rear Laterals - 105 X 10, 115 X 10, 115 X 10, 115 X 10
Cutler Cable Laterals - 35 X 10, 45 X 10, 50 X 8,. 50 X 8, 40 X 10

TRIs

V Pressdowns - 90 X 10, 110 X 10, 120 X 10, 130 X 7
Smith Close Grip - 135 X 12, 225 X 10, 255 X 10, 275 X 8, 275 X 8
Cable Kickbacks - 35 X 10, 40 X 10, 40 X 10

Flash419
06-08-09, 11:30 pm
Hit back on Saturday.... Abs and Cardio after...

6-6-09

Cows

Cybex Cow Raises - 4p X 30, 6p X 30, 6p X 30, 6p X 30, 6p X 30
Seated Cow Raises - 2p X 25, 2p X 25, 2p X 25, 2p X 25

Back

Front Pulldowns - 150 X 10, 175 X 10, 200 X 8, 200 X 8, 200 X 8
Smith Rows - 185 X 10, 205 X 8, 225 X 8, 225 X 8
Bodymaster T-bar - 2p1q X 10, 2p1t X 8, 2p1t X 8, 2p1t X 8
Close Grip Front Pulldowns - 175 X 8, 175 X 8, 175 X 8

Abs

Roman Chair - 50 reps.. X 4 sets

Cardio

Treadmill 30:00min / 1.74 miles / 405 Cal / 3.0 - 11.0 Incline / 3.5 speed

theWarlord
09-09-10, 1:08 am
you sir are a beast!