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Mr. Dead
06-19-09, 12:59 pm
Alright... The all too brief 2009 season has ended... I'm doing 2 shows in 2010... The Fort Lewis Bodybuilding Championships, in May... And... The INBF Washington State Naturals, in August... The Washington Naturals has the opportunity for a WNBF pro card for the winner of the the Masters Division...

This prep/journey is going to be far different from any that I've gone through in the past... 1st off, I'm not going to "blimp out" during my growth season... This time, Rage is also going to be helping me out with this phase, as well... Normally, I've done my own thing, during this time... And, we saw how well that didn't work... So, that being said, this upcoming season should be a dramatic change from the past...

Here's my split that I'm starting out with:

Day 1 Chest/Tri's
Day 2 Quads/Hams
Day 3 Off
Day 4 Delts/Traps
Day 5 Back/Bi's
Day 6 Off
Day 7 Off

The diet will be:

For 4 days, 140g of carbs and 300g protein... On day 5, it will be: 240g of protein and 200g of carbs... Basically an addition of 100g of carbs from my pre-contest diet...

My chest and back routines have been re-vamped, as well...

"For chest lets try this..

Hammer Incline Press 2 x 10
Flat DB Flyes 2 x 10
Hammer Decline 2 x 10

For back lets try this..

Dead Lifts or T Bar Rows 2 x 10
Wide Grip Pulldowns 2 x 10
DB Rows 2 x 10

With each of these heavy sets for both body parts, continue working towards a personal best for the same weight for the two sets in the beginning. Say the first 4 - 6 weeks and then we will go up a bit on the second set. You should always be pushing the envelope on each lift."

firsthorseman97
06-19-09, 1:01 pm
*subbed* Lookin' forward to this one!

DANO
06-19-09, 1:03 pm
Following along Mr.D sir!

Mr. Dead
06-19-09, 1:03 pm
*subbed* Lookin' forward to this one!

Great to have ya!!! This one is going to be a different ride for me, and I'm more than ready for it...

Mr. Dead
06-19-09, 1:03 pm
Following along Mr.D sir!

Awesome!!! This should be a wild ride...

Firedrake
06-19-09, 2:40 pm
Count me in, bro. Eager to watch the new you!

Hollow
06-19-09, 2:45 pm
Tagging along for the ride.

Mr. Dead
06-19-09, 2:48 pm
Count me in, bro. Eager to watch the new you!


Tagging along for the ride.


Thanks guys!!! The path Rage has me on, should produce a larger and leaner version for this go-'round...

Hoomgar
06-19-09, 3:21 pm
No way I'm missing this :)

Mr. Dead
06-19-09, 3:23 pm
No way I'm missing this :)

Wouldn't be the same without ya, bro!!!

weedlewott
06-19-09, 3:43 pm
Damn. And I thought I was gonna be in here early. Down for the long haul big man.

IRBS
06-19-09, 3:43 pm
Good luck man. Mad respect for anyone who steps on a stage or on a platform. Always seem to be a cut above the rest just for having the stones to do so...especially in a banana hammock.

Mr. Dead
06-19-09, 3:52 pm
Damn. And I thought I was gonna be in here early. Down for the long haul big man.

Ah... But you are in here early... Great to have ya...


Good luck man. Mad respect for anyone who steps on a stage or on a platform. Always seem to be a cut above the rest just for having the stones to do so...especially in a banana hammock.

*LOL* Thanks... One does have a tendency to feel a bit awkward standing in front of everyone in their "underoos"...

Q
06-19-09, 6:20 pm
I'm in for the ride...

ghost
06-19-09, 6:27 pm
-subbed!

now where is the fucking ICE CREAM!?!?!?!?!?!?!?!?!?!?!

Mr. Dead
06-19-09, 6:30 pm
-subbed!

now where is the fucking ICE CREAM!?!?!?!?!?!?!?!?!?!?!

Hollow1 and Hg ate it... They went that way!!! *Points to the left...*

Mr. Dead
06-19-09, 6:30 pm
I'm in for the ride...


-subbed!

now where is the fucking ICE CREAM!?!?!?!?!?!?!?!?!?!?!

Great to have you guys here... Definitely going to be fun...

Rage
06-19-09, 7:28 pm
I'll be watching...the Dead has risen.

Themostocles
06-22-09, 1:36 am
Woot! Subbed bro! Hope you had a great Father's Day

Shamus11B
06-22-09, 1:43 am
Definitely gunna be watching this one. Cant wait to see your progress bro.....IM IN!

Mr. Dead
06-22-09, 11:50 am
Here's what I'm lookin' to blow out of the water...

http://i292.photobucket.com/albums/mm25/mrdead1/img185.jpg

http://i292.photobucket.com/albums/mm25/mrdead1/img186.jpg

http://i292.photobucket.com/albums/mm25/mrdead1/img187.jpg

http://i292.photobucket.com/albums/mm25/mrdead1/img188.jpg

http://i292.photobucket.com/albums/mm25/mrdead1/img189.jpg

http://i292.photobucket.com/albums/mm25/mrdead1/img190.jpg

Mr. Dead
06-22-09, 11:51 am
Woot! Subbed bro! Hope you had a great Father's Day


Definitely gunna be watching this one. Cant wait to see your progress bro.....IM IN!

Thanks, guys!!! Actually, Father's Day was a VERY good day... My in-laws are giving us their hot tub, that they've only used a couple of times (literally...)

Mr. Dead
06-22-09, 1:03 pm
Delts:
Hammer Strength Shoulder Press:
1 set of 15 at 65 per side
1 set of 12 at 80 per side
Side laterals:
20 lb each side
2 sets of 15
Reverse cable crossovers:
2 sets of 10 at 50 per side
Reverse Pec Deck:
2 sets of 15 at 115
Seated press
2 sets of 15 at 90
Seated lateral machine
2 sets of 12 at 90 (Plus drop sets to failure, minimum of 15 reps...)
Hammer strength apparatus that I use for shrugs, now...
2 sets of 40 at 100
DB Shrugs
1 set of 15 at 75 lbs per side
1 set of 12 at 90 lbs per side (Plus, drop sets to failure, minimum of 15 reps...)
Abs:
3 sets of 30 crunches (Contraction held for 2 count...)
3 sets of hanging leg raises
3 sets of 20 of the oblique machine at 50
10 sets of Planks (1 min 20 sec holds)

Bi's:
Incline DB curls:
2 sets of 12 at 35
Preacher curls:
2 sets of 12 at 70
High Cable Curls:
2 sets of 15 at 50 (Held contraction on final reps)
Barbell Curls:
3 sets of 21's at 50 lbs
1 set of 21's at 60...
Cable Hammer Curls:
2 sets of 15 at 80 (Then drop sets to failure, minimum 12 reps...)
Tri's:
Hammer strength dip apparatus:
1 set of 10 at 210
1 set 0f 12 at 260
Rope Press downs:
2 sets of 15 at 90
1 handed "D" Ring press downs:
2 sets of 15 at 50 per side
"V" Bar Press downs:
2 sets of 15 at 150 (Dropsets to failure, minimum 12 reps...)
Forearms:
4 sets of 15 on the Nautilus Super Forearm Machine at 70 lbs (60 for reverse wrist curls...)
(4 sets each of pronation, supination, wrist curls, reverse wrist curls, and grip squeeze...)

Cardio:
30 min on the step climber...

Firedrake
06-22-09, 1:07 pm
Time to build your mass, bro! Nice shots! I can't wait to see what comes next!

Mr. Dead
06-22-09, 1:08 pm
Time to build your mass, bro! Nice shots! I can't wait to see what comes next!

Thanks!!! I'm sure that Rage has plenty of pain and torture in store for me... *LOL*

DANO
06-22-09, 1:28 pm
Looks good Mr.D! hitting EVERY angle!

Mr. Dead
06-22-09, 3:09 pm
Looks good Mr.D! hitting EVERY angle!

Thanks... Just trying to get it done...

Firedrake
06-22-09, 3:24 pm
Thanks!!! I'm sure that Rage has plenty of pain and torture in store for me... *LOL*

Yes, but that's why we work with him, right? We LOVE that stuff.

Okay, what does that say about us?

Mr. Dead
06-22-09, 3:34 pm
Yes, but that's why we work with him, right? We LOVE that stuff.

Okay, what does that say about us?

*LOL* Either we're as sick and twisted as he is... Or... The man knows his stuff, and we trust him... Or... Both...

AZN-BEEF
06-22-09, 5:49 pm
looking good bro!

Mr. Dead
06-22-09, 7:29 pm
looking good bro!

Thanks!!! Lookin' forward to tonight... It's the first day of the new split Rage has me on...

Themostocles
06-23-09, 1:34 am
Woot! That was a heck of a session Mr D!

weedlewott
06-23-09, 1:58 am
great session Dead. Those pics looked good bro. You're gonna own next year.

Hollow
06-23-09, 7:49 am
...wiping the sweat from my forehead...Man oh man, Iím sweating from just reading that session! Great delt/arms workout Mr. Dead!!! Looking forward to see how you like Rageís new split. Looking good in the pics.

Mr. Dead
06-23-09, 11:14 am
Woot! That was a heck of a session Mr D!

Thanks... It was a fun session...


great session Dead. Those pics looked good bro. You're gonna own next year.

Thanks... I've just got to get some pecs, wider lats, and better conditioning...


...wiping the sweat from my forehead...Man oh man, Iím sweating from just reading that session! Great delt/arms workout Mr. Dead!!! Looking forward to see how you like Rageís new split. Looking good in the pics.

*LOL* Thanks... I've got mixed feelings about the split, but it's to early to decide anything yet...

Hollow
06-23-09, 11:25 am
Thanks... It was a fun session...



Thanks... I've just got to get some pecs, wider lats, and better conditioning...



*LOL* Thanks... I've got mixed feelings about the split, but it's to early to decide anything yet...

I know it took me a little while to convince myself about hitting a similar split and now the only regret I have is not starting the split a lot sooner. I wish you the very best and hope it sparks the growth you are seeking.

Mr. Dead
06-23-09, 11:29 am
I know it took me a little while to convince myself about hitting a similar split and now the only regret I have is not starting the split a lot sooner. I wish you the very best and hope it sparks the growth you are seeking.

The only thing I didn't like, was that I didn't get a pump... Moved some weight, and definitely felt it... But, if I have to make a choice between growth and a pump... Well... It is Growing Season... *LOL*

weedlewott
06-23-09, 11:30 am
Thanks... I've just got to get some pecs, wider lats, and better conditioning...

Don't we all. You're gonna dominate man. Don't doubt that for half a second.

DANO
06-23-09, 11:55 am
The only thing I didn't like, was that I didn't get a pump... Moved some weight, and definitely felt it... But, if I have to make a choice between growth and a pump... Well... It is Growing Season... *LOL*

I hear M-stak is an awesome fertilizer! haha

Mr. Dead
06-23-09, 11:57 am
Don't we all. You're gonna dominate man. Don't doubt that for half a second.

Thanks... Don't have any time or room for doubt...


I hear M-stak is an awesome fertilizer! haha

*LOL* That's why I'm running double a double dose of it, as well as some Iso-Stack...

Mr. Dead
06-23-09, 12:50 pm
Okay... As the day progresses... My soreness is increasing... I may like this after all... (Yes, I'm a sick man... *LOL*)

Firedrake
06-23-09, 1:07 pm
Okay... As the day progresses... My soreness is increasing... I may like this after all... (Yes, I'm a sick man... *LOL*)

Ain't it GREAT?! My chest is sore from yesterday, and my forearms. They ached so much last night it wasn't funny. We'll see how I feel after today.

You're killing it, bro -- keep this up and you'll nail the competition next year.

Hollow
06-23-09, 1:50 pm
Okay... As the day progresses... My soreness is increasing... I may like this after all... (Yes, I'm a sick man... *LOL*)

Embrace the soreness,lol!

Mr. Dead
06-23-09, 1:51 pm
Come to the "Dark Side"

Wut...? *LOL*

Mr. Dead
06-23-09, 1:52 pm
Ain't it GREAT?! My chest is sore from yesterday, and my forearms. They ached so much last night it wasn't funny. We'll see how I feel after today.

You're killing it, bro -- keep this up and you'll nail the competition next year.

Thanks... Yeah, the pain is something that I seem to relish...

Hollow
06-23-09, 2:11 pm
Wut...? *LOL*

LMAO!!!

Mr. Dead
06-23-09, 2:37 pm
Chest
Hammer Strength Incline BP:
2 sets of 10 at 110
Flat DB Flyes
2 sets of 10 at 35 per side... (Normally don't do these, so I was awkward...)
Hammer Decline
2 sets of 10 at 190

Tri's

Hammer strength dip apparatus:
2 sets of 10 at 230

Rope Press downs:
2 sets of 10 at 90

1 handed "D" Ring press downs:
2 sets of 10 at 50 per arm

"V" Bar Press downs:
2 sets of 10 at 150

firsthorseman97
06-23-09, 2:41 pm
Simple and effective workout Deadman! Quick question... why only 6 working sets on chest but 8 on tri's? Just curious about the method to your madness.

Mr. Dead
06-23-09, 2:44 pm
Simple and effective workout Deadman! Quick question... why only 6 working sets on chest but 8 on tri's? Just curious about the method to your madness.

Thanks!!! Rage only gave me guidance on back and chest... So, I went instinctive on the tri portion... Probably going to be similar when it comes to back/bi's tonight...

firsthorseman97
06-23-09, 2:45 pm
Thanks!!! Rage only gave me guidance on back and chest... So, I went instinctive on the tri portion... Probably going to be similar when it comes to back/bi's tonight...

Cool. Thanks.

Hollow
06-23-09, 2:47 pm
Straight forward and to the point, outstanding workout Mr. Dead! After a couple of sessions with the DB Flyes theyíll be second nature to you and a great way to pump the blood into the muscle.

Just a little curious, are you going to alternate between Incline Presses and Flat Presses from workout to workout or are you focusing more on the Incline Presses?

Mr. Dead
06-23-09, 2:51 pm
Straight forward and to the point, outstanding workout Mr. Dead! After a couple of sessions with the DB Flyes theyíll be second nature to you and a great way to pump the blood into the muscle.

Just a little curious, are you going to alternate between Incline Presses and Flat Presses from workout to workout or are you focusing more on the Incline Presses?

Thanks... The bossman hasn't told me, yet...

DANO
06-23-09, 2:53 pm
Thanks... The bossman hasn't told me, yet...

I usually focus in the Incline 'cause I want the Columbu chest (like that will ever happen) And I never want to see my collarbones again! haha

Mr. Dead
06-23-09, 2:56 pm
I usually focus in the Incline 'cause I want the Columbu chest (like that will ever happen) And I never want to see my collarbones again! haha

My problem is, that I'm lacking lower and inner pec development... It's "Rib City" in those areas...

AZN-BEEF
06-23-09, 5:27 pm
very nice

i see rage has you doing lower volume workouts now

Themostocles
06-24-09, 1:11 am
That kind of work will definitely bring up those areas that you feel are lacking. And I would say your insticts on the tri's were pretty good too lol

Shamus11B
06-24-09, 12:38 pm
I bet your Triceps were on fire man. That looks like one hell of a W/O man.

Mr. Dead
06-24-09, 2:48 pm
Legs:
Leg extension:
1 set of 50 at 90
1 set of 40 at 105
1 set of 30 at 120
Single leg Press:
1 set of 20 at 100 per side
1 set of 20 at 145 per side
1 set of 20 at 170 per side
Leg press
3 sets of 50 at 400
Squats:
3 sets of 20 at 280
Leg extension: (Yes, you read that right... Again!!!)
1 set of 20 at 90
1 set of 15 at 105
1 setof 10 at 120
1 set of 10 at 150
1 set of 100 at 60 (The stars and floaters were pretty...)
Lying leg curls:
(Working sets only listed...)
2 sets of 12 at 80
Seated Leg Curls:
1 set of 15 at 160
1 set of 12 at 190
Abductor and adductor machines:
4 sets of 50 at 130(Each machine)
Horizontal calf machine:
(Working sets only listed...)
1 set of 15 at 415 (Stack)
1 set of 12 at 460 (Stack +45 lb plate... and, yes I got in trouble with the manger over it, again...)
Seated calf:
6 sets of 15 at 140
Abs:
Rage's Ab Tweak

First time doing legs, since my show...

Mr. Dead
06-24-09, 2:51 pm
very nice

i see rage has you doing lower volume workouts now

For now... Never know what will come next... *LOL*


That kind of work will definitely bring up those areas that you feel are lacking. And I would say your insticts on the tri's were pretty good too lol

Thanks!!! It's still a bit scaled down from what I was doing, before...


I bet your Triceps were on fire man. That looks like one hell of a W/O man.

Thanks!!! Actually the triceps survived well... The chest... Uhm... Not so well... *LOL*

Hollow
06-24-09, 2:58 pm
That was your first leg workout since your show? Well all I have to say to that is...that was a freaking brutal session!!! Outstanding Mr. Dead!

scals
06-24-09, 3:31 pm
Awesome leg workout MD.

Mr. Dead
06-24-09, 4:42 pm
Legs:
Leg extension:
1 set of 50 at 90
1 set of 40 at 105
1 set of 30 at 120
Single leg Press:
1 set of 20 at 100 per side
1 set of 20 at 145 per side
1 set of 20 at 170 per side
Leg press
3 sets of 50 at 400
Squats:
3 sets of 20 at 280
Leg extension: (Yes, you read that right... Again!!!)
1 set of 20 at 90
1 set of 15 at 105
1 setof 10 at 120
1 set of 10 at 150
1 set of 100 at 60 (The stars and floaters were pretty...)
Lying leg curls:
(Working sets only listed...)
2 sets of 12 at 80
Seated Leg Curls:
1 set of 15 at 160
1 set of 12 at 190
Abductor and adductor machines:
4 sets of 50 at 130(Each machine)
Horizontal calf machine:
(Working sets only listed...)
1 set of 15 at 415 (Stack)
1 set of 12 at 460 (Stack +45 lb plate... and, yes I got in trouble with the manger over it, again...)
Seated calf:
6 sets of 15 at 140
Abs:
Rage's Ab Tweak

First time doing legs, since my show...

*Page Bump...*


That was your first leg workout since your show? Well all I have to say to that is...that was a freaking brutal session!!! Outstanding Mr. Dead!

Thanks!!! Yeah, I wanted to give my chest and lats some priority, right off the bat...


Awesome leg workout MD.

Thanks!!! I still miss some of my "old" leg days, though... *LOL*

Hollow
06-24-09, 4:50 pm
Thanks!!! Yeah, I wanted to give my chest and lats some priority, right off the bat...




Solid plan of attack hitting chest and lats earlier in the week while you're still fresh.

Mr. Dead
06-25-09, 11:19 am
Solid plan of attack hitting chest and lats earlier in the week while you're still fresh.

Exactly... However, hitting legs after chest has been a solid strategy for years...

Mr. Dead
06-25-09, 12:32 pm
Last night was something totally foreign to me... A rest day... *LOL*

OklahomaMuscle
06-25-09, 1:55 pm
Watched the last journey from the Shadows, thought I'd step in and take a front row seat this time around. keep putting in work Mr. Dead...you got this

weedlewott
06-25-09, 1:58 pm
Last night was something totally foreign to me... A rest day... *LOL*

hahahahahaha. I just took 6 of them in a row... It was hell.. But necessary. i came back stronger than before. That made it worth while. I now see that they're a necessary evil. I used to say I would live in the gym if I could. Now I realize the importance of resting up for a couple days. I'm keepin in here brother. Keep up the great work.

Mr. Dead
06-25-09, 3:45 pm
hahahahahaha. I just took 6 of them in a row... It was hell.. But necessary. i came back stronger than before. That made it worth while. I now see that they're a necessary evil. I used to say I would live in the gym if I could. Now I realize the importance of resting up for a couple days. I'm keepin in here brother. Keep up the great work.

*LOL* If I took 6 in a row... Rage would fly up here, to personally kick my ass...

Firedrake
06-25-09, 4:38 pm
Last night was something totally foreign to me... A rest day... *LOL*

They ARE necessary, occasionally, bro. Gotta build up steam for the next attack!

TigerAce01
06-25-09, 4:53 pm
Looking badass in here Dead.

Keep it going!

-Ace

Mr. Dead
06-25-09, 4:55 pm
They ARE necessary, occasionally, bro. Gotta build up steam for the next attack!

I'm learning... Slowly... *LOL*


Looking badass in here Dead.

Keep it going!

-Ace

Thanks!!! Rage has me firin' on all cylinders, and should be a dramatic difference by the time I step onstage, again...

TigerAce01
06-25-09, 4:58 pm
Thanks!!! Rage has me firin' on all cylinders, and should be a dramatic difference by the time I step onstage, again...

Having someone to help you steer the wheel makes a MASSIVE difference. Looking forward to seeing your progress.

-Ace

Mr. Dead
06-25-09, 5:17 pm
Having someone to help you steer the wheel makes a MASSIVE difference. Looking forward to seeing your progress.

-Ace

Thanks... This is the first time that I've had someone helping me out through "Growing Season", so this should turn out very well...

DANO
06-25-09, 6:16 pm
Hell, my leg day wasn't anything next to yours D-man! VOLUME

Mr. Dead
06-25-09, 7:13 pm
Hell, my leg day wasn't anything next to yours D-man! VOLUME

*LOL* Thanks... Here's one of my old Leg Days...

Legs:
Leg extensions: (Warm-up)
4 sets of 20 at 105
Squats:
1 set of 20 at 120
1 set of 15 at 160
1 set of 10 at 200
1 set of 10 at 240
1 set of 100 at 70 (I hate Yohead!!! *L* *Very queasy, afterward...*)
Leg extensions:
1 set of 20 at 105
1 set of 15 at 120
1 set of 10 at 135
1 set of 8 at 180
1 set of 100 at 75 (Damn near fell on my A$$, Started to get a headache...)
Lying leg curls:
1 set of 20 at 50
1 set of 15 at 60
1 set of 10 at 70
1 set of 10 at 90
4 drop sets at 10 each (Gotta do A-Rep's drop sets, too...)
Abductor and adductor machines:
3 sets of 50 at 80 (Each machine)
Standing calf raise:
1 set of 30 at 195
1 set of 15 at 255
1 set of 10 at 310
1 set of 10 at 370
1 set of 100 at 175
Seated calf:
5 sets of 15 at 180
Abs:
3 sets of 15 at 100 on the "Ab Machine"

Hollow
06-25-09, 7:30 pm
How was your rest day Mr. Dead? Running with Rage's workout/split you'll come to appreciate them more...plus it gives you a chance to grow! Huge bonus!!!

DANO
06-25-09, 7:47 pm
*LOL* Thanks... Here's one of my old Leg Days...

Legs:
Leg extensions: (Warm-up)
4 sets of 20 at 105
Squats:
1 set of 20 at 120
1 set of 15 at 160
1 set of 10 at 200
1 set of 10 at 240
1 set of 100 at 70 (I hate Yohead!!! *L* *Very queasy, afterward...*)
Leg extensions:
1 set of 20 at 105
1 set of 15 at 120
1 set of 10 at 135
1 set of 8 at 180
1 set of 100 at 75 (Damn near fell on my A$$, Started to get a headache...)
Lying leg curls:
1 set of 20 at 50
1 set of 15 at 60
1 set of 10 at 70
1 set of 10 at 90
4 drop sets at 10 each (Gotta do A-Rep's drop sets, too...)
Abductor and adductor machines:
3 sets of 50 at 80 (Each machine)
Standing calf raise:
1 set of 30 at 195
1 set of 15 at 255
1 set of 10 at 310
1 set of 10 at 370
1 set of 100 at 175
Seated calf:
5 sets of 15 at 180
Abs:
3 sets of 15 at 100 on the "Ab Machine"

I would need a two hour lunch to get halfway through your routines. How can you count that high, 20 is hard enough deep into a leg workout! hahaha

Firedrake
06-26-09, 12:16 am
I got some work to do to catch up to you, bro -- your leg extensions, in particular, are a lot heavier than mine.

Get it done!

weedlewott
06-26-09, 12:23 am
Having someone to help you steer the wheel makes a MASSIVE difference. Looking forward to seeing your progress.

-Ace

Was the pun on purpose? ha ha. D-Man's about to make us look bad. As if he hasn't already put some of us to shame. I'm looking forward to seeing you take home the title next time bro. Time to get huge.

Themostocles
06-26-09, 2:33 am
Eeeeep! a Mr D leg day... I think my legs are trying to hide lol

Mr. Dead
06-26-09, 11:18 am
How was your rest day Mr. Dead? Running with Rage's workout/split you'll come to appreciate them more...plus it gives you a chance to grow! Huge bonus!!!

*LOL* After last night's back/bi session, I miss that rest day, already...


I would need a two hour lunch to get halfway through your routines. How can you count that high, 20 is hard enough deep into a leg workout! hahaha

*LOL* My leg days have their own "special" madness...


I got some work to do to catch up to you, bro -- your leg extensions, in particular, are a lot heavier than mine.

Get it done!

Thanks!!! It took me awhile to get up there...


Was the pun on purpose? ha ha. D-Man's about to make us look bad. As if he hasn't already put some of us to shame. I'm looking forward to seeing you take home the title next time bro. Time to get huge.

Thanks!!! I'm definitely ready to do some growin'!!!


Eeeeep! a Mr D leg day... I think my legs are trying to hide lol

*LOL* I think mine are in hiding, currently...

Mr. Dead
06-26-09, 12:37 pm
Back, bi's, and cardio...
Db Rows:
1 set of 10 with a 70lb DB
1 set of 10 with a 75 lb DB
Wide grip pull-downs
2 sets of 10 at 165
T-Bar rows:
2 sets of 10 at 100

Bi's:
Incline DB curls:
2 sets of 10 with 35's
Barbell Curls:
2 sets of 10 at 60 lbs
Preacher curls:
2 sets of 10 at 85
Cable Hammer Curls:
1 set of 10 at 80
1 set of 10 at 90

Abs
Rage's Ab Routine

30 min on the Step Climber

firsthorseman97
06-26-09, 12:57 pm
Another great session in the books, MD! I bet your enjoying the heavier weights!

Mr. Dead
06-26-09, 1:02 pm
Another great session in the books, MD! I bet your enjoying the heavier weights!

Thanks!!! I'm enjoying the heavier weights, and the soreness that goes with it!!! *LOL*

Mr. Dead
06-26-09, 2:56 pm
I've entered into a contest/competition...

"Rage's Cage Iron Contest

--------------------------------------------------------------------------------

This battle is not for the weak...only the strong will survive...I need 5 Animals that are willing to prove they can shred and 5 Animals that are willing to prove they can add the mass. The winner of each will receive the honor of a Victor avatar, bragging rights and a special prize put together by corporate which will be announced later in the thread. Each one of you will work with me personally to get the job done. Step up quickly or move out of the way....."

Going for the adding mass group...

OklahomaMuscle
06-26-09, 3:13 pm
I've entered into a contest/competition...

"Rage's Cage Iron Contest

--------------------------------------------------------------------------------

This battle is not for the weak...only the strong will survive...I need 5 Animals that are willing to prove they can shred and 5 Animals that are willing to prove they can add the mass. The winner of each will receive the honor of a Victor avatar, bragging rights and a special prize put together by corporate which will be announced later in the thread. Each one of you will work with me personally to get the job done. Step up quickly or move out of the way....."

Going for the adding mass group...

This is gonna be fun...in a sadistic kinda way...good luck to you sir

Mr. Dead
06-26-09, 3:17 pm
This is gonna be fun...in a sadistic kinda way...good luck to you sir

Definitely, and to you, as well...

DANO
06-26-09, 3:22 pm
Wow, man....You REALLY do love to hurt don't you....Rages contest now...Damn I wish I could fight you for the tittle!

Mr. Dead
06-26-09, 3:23 pm
Wow, man....You REALLY do love to hurt don't you....Rages contest now...Damn I wish I could fight you for the tittle!

It would have been an honor to have shared the field of battle with you... And, yes, I'm a glutton for punishment... *LOL*

weedlewott
06-26-09, 3:49 pm
This is gonna be fun...in a sadistic kinda way...good luck to you sir


Definitely, and to you, as well...

Good luck to the both of you. Let's get big. I'm ready to put in the work and have some fun. Hellz yeah.

Mr. Dead
06-26-09, 4:53 pm
Good luck to the both of you. Let's get big. I'm ready to put in the work and have some fun. Hellz yeah.

And, to you, too... Should be a blast!!!

shortstack
06-26-09, 5:07 pm
Hey Bro,

This will be alot of fun and like I said, the worst that can happen is we all get big.

See you around

Shortstack

AZN-BEEF
06-26-09, 7:07 pm
nice!

a little competition is always good...and you're in good hands with rage

Shamus11B
06-28-09, 5:01 am
Routines look solid as hell, as usual in here. I cant wait to see how everyone does in this contest, the results should be outstanding.

Hollow
06-29-09, 8:06 am
I hear youíve thrown your hat into the ring regarding Rageís challenge!? I hope to see your name on the list of selected Animals, that would be great.

Mr. Dead
06-29-09, 11:15 am
nice!

a little competition is always good...and you're in good hands with rage

True... And, he's as sadistic, as I am... *LOL*


Routines look solid as hell, as usual in here. I cant wait to see how everyone does in this contest, the results should be outstanding.

Thanks!!! We'll have to wait and see who gets picked... Regardless, I'll still be bustin' my ass, tryin' to get HUUUGE!!!


I hear youíve thrown your hat into the ring regarding Rageís challenge!? I hope to see your name on the list of selected Animals, that would be great.

Thanks!!! I figured it can't be any worse than the hellish contest prep he put me through... *LOL*

Mr. Dead
06-29-09, 12:03 pm
Delts, traps, abs...

Delts:
Hammer Strength Shoulder Press:
1 set of 10 at 75 per side
1 set of 10 at 80 per side
DB Side laterals:
20 lb each side
2 sets of 10
Reverse cable crossovers:
2 sets of 10 at 50 per side
Reverse Pec Deck:
2 sets of 10 at 120
Seated press
2 sets of 10 at 90
Seated lateral machine
2 sets of 10 at 90
Hammer strength apparatus that I use for shrugs, now...
2 sets of 20 at 160
DB Shrugs
1 set of 10 at 75 lbs per side
1 set of 10 at 90 lbs per side
Abs: (These had started to get a bit sad looking, so time to fix that...)
3 sets of 30 crunches (Contraction held for 2 count...)
3 sets of hanging leg raises
3 sets of 20 of the oblique machine at 50
10 sets of Planks (1 min 20 sec holds)
Plus the extra tweak Rage has me doing...

Hollow
06-29-09, 12:46 pm
Thanks a lot Mr. Dead...now my shoulders are just hanging there feeling dead after reading that session. Great workout!!!

scals
06-29-09, 3:05 pm
Solid workout on Friday bro.

Mr. Dead
06-29-09, 3:22 pm
Thanks a lot Mr. Dead...now my shoulders are just hanging there feeling dead after reading that session. Great workout!!!


Solid workout on Friday bro.

Thanks, guys!!! I'm adjusting to my new split, and am starting to enjoy it more and more...

Shamus11B
06-29-09, 5:38 pm
Man you are tearing it up in here with your W/O's. Thats the kind of intensity I am trying to get with mine, thanks for setting a great example Dead.

mritter3
06-29-09, 7:41 pm
workout looks good dead, had no idea you were starting a new journey, good luck with rage's challenge, maybe we'll both get picked.

Hollow
06-29-09, 8:57 pm
Thanks, guys!!! I'm adjusting to my new split, and am starting to enjoy it more and more...

That is really good news!

Themostocles
06-30-09, 1:46 am
Apparently I am missing some serious info, everyone keeps mentioning Rage's challenge and I have no idea what it is. Definitely some great delt and trap work Mr D. Whatever challenge it is, you are going to dominate

weedlewott
06-30-09, 2:49 am
Here you go brother...

http://forum.animalpak.com/showthread.php?t=26303

Solid work in here Dead. Great stuff. You're making the guys sweat over in the contest prep area.

Mr. Dead
07-01-09, 1:33 pm
Man you are tearing it up in here with your W/O's. Thats the kind of intensity I am trying to get with mine, thanks for setting a great example Dead.


workout looks good dead, had no idea you were starting a new journey, good luck with rage's challenge, maybe we'll both get picked.


That is really good news!


Apparently I am missing some serious info, everyone keeps mentioning Rage's challenge and I have no idea what it is. Definitely some great delt and trap work Mr D. Whatever challenge it is, you are going to dominate


Here you go brother...

http://forum.animalpak.com/showthread.php?t=26303

Solid work in here Dead. Great stuff. You're making the guys sweat over in the contest prep area.

Thanks, guys!!! Sorry I'm just now getting back to y'all... I've been a bit busy doin' the Rep thing... I should be able to get caught back up, and hit your journeys, by the end of the day...

Firedrake
07-01-09, 1:37 pm
Great work the last couple of workouts! I can't wait to see what happens if you get into Rage's contest!

OklahomaMuscle
07-01-09, 1:41 pm
Mr D is doing work for sure...gonna be a brand new you on stage next year, keep it up

AZN-BEEF
07-01-09, 3:42 pm
Looking solid bro!

Time to grow bro! How much cardio are you doing now?

Mr. Dead
07-01-09, 3:45 pm
Looking solid bro!

Time to grow bro! How much cardio are you doing now?

Thanks!!! 3 sessions of 30 min, each week...

Mr. Dead
07-01-09, 3:46 pm
Great work the last couple of workouts! I can't wait to see what happens if you get into Rage's contest!


Mr D is doing work for sure...gonna be a brand new you on stage next year, keep it up

Thanks!!! IF I get picked up for Rage's contest, I plan on making all of this look like peanuts...

Firedrake
07-01-09, 4:31 pm
Thanks!!! IF I get picked up for Rage's contest, I plan on making all of this look like peanuts...

You 'n me both, bro -- this mass contest is going to be the foundation for my first contest sometime next year.

Mr. Dead
07-01-09, 6:39 pm
Chest
Hammer Strength Incline BP:
2 sets of 10 at 110
Flat DB Flyes
2 sets of 10 at 35 per side... (Still awkward, but form is getting better...)
Hammer Decline
2 sets of 10 at 190

Tri's

Hammer strength dip apparatus:
2 sets of 10 at 230

Rope Press downs:
2 sets of 10 at 90

1 handed "D" Ring press downs:
2 sets of 10 at 50 per arm

"V" Bar Press downs:
2 sets of 10 at 150

Mr. Dead
07-01-09, 6:41 pm
Legs:
Leg extension:
1 set of 50 at 90
1 set of 40 at 105
1 set of 30 at 120
Single leg Press:
1 set of 20 at 100 per side
1 set of 20 at 145 per side
1 set of 20 at 170 per side
Leg press
3 sets of 50 at 400
Squats:
3 sets of 20 at 280
Leg extension: (Yes... Again!!!)
1 set of 20 at 90
1 set of 15 at 105
1 setof 10 at 120
1 set of 10 at 150
1 set of 100 at 60
Lying leg curls:
(Working sets only listed...)
2 sets of 12 at 80
Seated Leg Curls:
1 set of 15 at 160
1 set of 12 at 190
Abductor and adductor machines:
4 sets of 50 at 130(Each machine)
Horizontal calf machine:
(Working sets only listed...)
1 set of 15 at 415 (Stack)
1 set of 12 at 460 (Stack +45 lb plate...)
Seated calf:
6 sets of 15 at 140
Abs:
Rage's Ab Tweak

Firedrake
07-01-09, 6:54 pm
Great stuff, bro -- enjoy your "active rest" this evening *grin*

Mr. Dead
07-01-09, 6:55 pm
Great stuff, bro -- enjoy your "active rest" this evening *grin*

*LOL* Thanks... Hopefully I won't go slidin' down the hill, this time...

DANO
07-01-09, 7:08 pm
Man I love leg workouts that read like "War and Peace". Killin' it Mr.D

firsthorseman97
07-01-09, 7:28 pm
I'm liking that wheelz session Deadman! You've gotta be hurtin' from that one! Crazy volume AND some heavy weights, great combo!

scals
07-02-09, 4:14 am
That was one crazy leg workout MD. Nice job.

mritter3
07-02-09, 10:31 am
leg workout looks crazy MD, gonna be hobbling around for a few days.

DANO
07-02-09, 12:57 pm
How'd the mowing go?

Mr. Dead
07-02-09, 5:37 pm
Man I love leg workouts that read like "War and Peace". Killin' it Mr.D

Thanks!!! LEgs are my special addiction... *LOL*


I'm liking that wheelz session Deadman! You've gotta be hurtin' from that one! Crazy volume AND some heavy weights, great combo!

Thanks!!! If I ain't hurtin' for a day or 2, I must have been slackin'!! *LOL*


That was one crazy leg workout MD. Nice job.

Thanks!!! Just tryin' to get some size on!!!


leg workout looks crazy MD, gonna be hobbling around for a few days.

Thanks!!! Unfortunately I wasn't hobbling enough to get out of mowing the lawn... *LOL*


How'd the mowing go?

Hmmm... The day after legs... An acre yard, on a hill... (At least I didn't go sliding down it, this time... *LOL*) It was a pleasant torture...

dd2inxs
07-02-09, 5:44 pm
Thanks!!! Unfortunately I wasn't hobbling enough to get out of mowing the lawn... *LOL*



Hmmm... The day after legs... An acre yard, on a hill... (At least I didn't go sliding down it, this time... *LOL*) It was a pleasant torture...

Aw the pooor baby. Just wait until you see the list I have for you, this weekend, "Mr. I have 4 days off". *lol*

Mr. Dead
07-02-09, 5:50 pm
Aw the pooor baby. Just wait until you see the list I have for you, this weekend, "Mr. I have 4 days off". *lol*

D'oh!!!

Hollow
07-02-09, 7:59 pm
Outstanding work on the chest/triceps and leg workouts Mr. Dead! Your legs may not have been sore enough to get you out of cutting the lawn but if it's any consolation, it left my stomach feeling queasy!

Firedrake
07-02-09, 8:23 pm
Aw the pooor baby. Just wait until you see the list I have for you, this weekend, "Mr. I have 4 days off". *lol*

Uh-ohh. I remember those lists from when _I_ was married.

S. Clarida
07-02-09, 10:48 pm
Legs:
Leg extension:
1 set of 50 at 90
1 set of 40 at 105
1 set of 30 at 120
Single leg Press:
1 set of 20 at 100 per side
1 set of 20 at 145 per side
1 set of 20 at 170 per side
Leg press
3 sets of 50 at 400
Squats:
3 sets of 20 at 280
Leg extension: (Yes... Again!!!)
1 set of 20 at 90
1 set of 15 at 105
1 setof 10 at 120
1 set of 10 at 150
1 set of 100 at 60
Lying leg curls:
(Working sets only listed...)
2 sets of 12 at 80
Seated Leg Curls:
1 set of 15 at 160
1 set of 12 at 190
Abductor and adductor machines:
4 sets of 50 at 130(Each machine)
Horizontal calf machine:
(Working sets only listed...)
1 set of 15 at 415 (Stack)
1 set of 12 at 460 (Stack +45 lb plate...)
Seated calf:
6 sets of 15 at 140
Abs:
Rage's Ab Tweak

Hell of a workout there! Good stuff!

GK

Mr. Dead
07-03-09, 3:23 pm
Outstanding work on the chest/triceps and leg workouts Mr. Dead! Your legs may not have been sore enough to get you out of cutting the lawn but if it's any consolation, it left my stomach feeling queasy!

*LL* Thanks!!!


Uh-ohh. I remember those lists from when _I_ was married.

And, the list continues to grow...


Hell of a workout there! Good stuff!

GK

Thanks!!! Just tryin' to catch up to you!!!

Shamus11B
07-03-09, 7:15 pm
Looks like you are still working hard in here man. That ab workout you gave me, I have yet to complete, thing is killer.

Hollow
07-07-09, 8:39 am
Hello!? Itís awful quiet here...

I hope you had a great 4th of July.

weedlewott
07-07-09, 8:52 am
Hello!? Itís awful quiet here...

I hope you had a great 4th of July.

He's still recovering. Too much BBQ. Wait.. Did I just say that? Damn. I must be losing it.

mritter3
07-07-09, 9:17 am
congrats on getting picked dead for the contest, now lets show em what we got....good luck

Hollow
07-07-09, 9:46 am
Congratulations Mr Dead on being selected for the Iron Contest!!!

weedlewott
07-07-09, 9:47 am
Congrats brother. I got all the support in the world for you, but just so you know, it's on.

Mr. Dead
07-07-09, 10:55 am
Looks like you are still working hard in here man. That ab workout you gave me, I have yet to complete, thing is killer.

It's definitely a grueling workout... But the results are more than worth it...


Hello!? Itís awful quiet here...

I hope you had a great 4th of July.

It was okay... Today, especially with the news I got, is even better!!! *LOL*


He's still recovering. Too much BBQ. Wait.. Did I just say that? Damn. I must be losing it.

Never too much BBQ!!! *LOL*


congrats on getting picked dead for the contest, now lets show em what we got....good luck

Thanks, and congrats and good luck to you,a s well!!!


Congratulations Mr Dead on being selected for the Iron Contest!!!

Thanks!!! Now it's time to step up my game, even more!!!


Congrats brother. I got all the support in the world for you, but just so you know, it's on.

And, to you as well... And, it's definitely on!!!

DANO
07-07-09, 11:26 am
D-Man, You just LOVE the pain! haha...Big congrats bro!

Hoomgar
07-07-09, 11:29 am
Deadman, my brotha froma notha motha... it's on like Donkey Kong bro!

Time to get your grow on son! Mr. Dead is ready to get his best "bulk on" to date!

Hg

Mr. Dead
07-07-09, 11:32 am
D-Man, You just LOVE the pain! haha...Big congrats bro!

*LOL* Thanks!!! I should get my head examined...


Deadman, my brotha froma notha motha... it's on like Donkey Kong bro!

Time to get your grow on son! Mr. Dead is ready to get his best "bulk on" to date!

Hg

You know it, brother!!! And, I see a much larger Hg on the horizons!!!

Hoomgar
07-07-09, 11:36 am
*LOL* Thanks!!! I should get my head examined...



You know it, brother!!! And, I see a much larger Hg on the horizons!!!

Gonna blast that 265 mark bro. It's taunted me for too long. Time to put some stink on it!

weedlewott
07-07-09, 11:50 am
This is for both of you. You'd better have your big girl panties on, because I'm bringing it. ha. I'm putting a little extra mustard on this dude. Good luck to you Dead and Hg. You guys are gonna get big. Oh hell. I'm stoked.

Big C
07-07-09, 11:54 am
Just wanted to wish u good luck as well bro......we have a solid cast of characters in the mix for this competition. It will definately be a fight to the finish.

shortstack
07-07-09, 1:05 pm
Congrats Dead,

I'll be looking forward to seeing how this all turns out for us. Like I said before, I think that were all win this one one way or anther.

shortstack

Mr. Dead
07-07-09, 5:00 pm
Just wanted to wish u good luck as well bro......we have a solid cast of characters in the mix for this competition. It will definately be a fight to the finish.


Congrats Dead,

I'll be looking forward to seeing how this all turns out for us. Like I said before, I think that were all win this one one way or anther.

shortstack

Thanks!!! I can't wait till we get this party started!!!

Mr. Dead
07-07-09, 6:22 pm
Back, bi's, and cardio...
Db Rows:
1 set of 10 with a 70lb DB
1 set of 10 with a 75 lb DB
Wide grip pull-downs
2 sets of 10 at 165
T-Bar rows:
2 sets of 10 at 100

Bi's:
Incline DB curls:
2 sets of 10 with 35's
Barbell Curls:
2 sets of 10 at 60 lbs
Preacher curls:
2 sets of 10 at 85
Cable Hammer Curls:
1 set of 10 at 80
1 set of 10 at 90

Abs
Rage's Ab Routine

30 min on the Step Climber

Mr. Dead
07-07-09, 6:24 pm
Delts, traps, abs...

Delts:
Hammer Strength Shoulder Press:
1 set of 10 at 75 per side
1 set of 10 at 80 per side
DB Side laterals:
20 lb each side
2 sets of 10
Reverse cable crossovers:
2 sets of 10 at 50 per side
Reverse Pec Deck:
2 sets of 10 at 120
Seated press
2 sets of 10 at 90
Seated lateral machine
2 sets of 10 at 90
Hammer strength apparatus that I use for shrugs...
2 sets of 20 at 160
DB Shrugs
1 set of 10 at 75 lbs per side
1 set of 10 at 90 lbs per side

Mr. Dead
07-07-09, 6:26 pm
Chest
Hammer Strength Incline BP:
2 sets of 10 at 120
Flat DB Flyes
2 sets of 10 at 40 per side... (Finally, an increase!!!...)
Hammer Decline
2 sets of 10 at 200

Tri's

Hammer strength dip apparatus:
2 sets of 10 at 230

Rope Press downs:
2 sets of 10 at 90

1 handed "D" Ring press downs:
2 sets of 10 at 50 per arm

"V" Bar Press downs:
2 sets of 10 at 160

DANO
07-07-09, 6:31 pm
I see big things in the future for you Mr.D.....oh wait those are just your pecs! haha!

Firedrake
07-07-09, 6:37 pm
Verrrry nice work! I can't wait to see what the next three months brings!

Mr. Dead
07-07-09, 6:38 pm
I see big things in the future for you Mr.D.....oh wait those are just your pecs! haha!


Verrrry nice work! I can't wait to see what the next three months brings!

Thanks!!! Definitely got the mindset going on this, and am primed for some serious growth!!!

Themostocles
07-08-09, 1:13 am
Someone has been busting some ass!

Hollow
07-08-09, 7:14 am
Outstanding work on the past few workouts Mr. Dead! Congrats on the increase on the DB Flyes. Now if you donít mind, I need something to eat...after reading those workouts, its left me rather hungry...lol!

weedlewott
07-08-09, 9:28 am
Outstanding work on the past few workouts Mr. Dead! Congrats on the increase on the DB Flyes. Now if you donít mind, I need something to eat...after reading those workouts, its left me rather hungry...lol!

called it.

Hoomgar
07-08-09, 9:35 am
Looking good in here Mr. Dead. Keep pressing in for more bro. Think big, get big!

Hg

Shamus11B
07-08-09, 10:25 am
Grats on the comp brother....cant wait to see where this goes. You know I am still in let me know if you start a new thread for is or keep the same one.

Mr. Dead
07-08-09, 3:00 pm
Someone has been busting some ass!

Thanks!!! I've got no other choice... *LOL*


Outstanding work on the past few workouts Mr. Dead! Congrats on the increase on the DB Flyes. Now if you donít mind, I need something to eat...after reading those workouts, its left me rather hungry...lol!

Thanks!!! Mmmmm... Food...

called it.

*LOL*


Looking good in here Mr. Dead. Keep pressing in for more bro. Think big, get big!

Hg

Thanks!!! You know I've got no other choice, but to get big!!!


Grats on the comp brother....cant wait to see where this goes. You know I am still in let me know if you start a new thread for is or keep the same one.

Thanks!!! I'll definitely keep ya in the loop!!!

Mr. Dead
07-08-09, 3:01 pm
Leg Extension-pre-exhaust 3 x 50/40/30
Leg Press 2 x 15
Squats 2 x 10
Lying Leg Curls 3 x 10
Standing Leg Curls 2 x 10 (Rage has a twisted snese of humor, making me do exercises I've never done before... *LOL*)

Those are the working sets...

Shamus11B
07-08-09, 3:56 pm
GREAT workout Dead. Looks like youa re gunna have a hell of a bulking phase with Rage and the boys. I got a questiong for ya what exercise will help me develope the OUTER sweep of my quads?

Mr. Dead
07-08-09, 4:09 pm
GREAT workout Dead. Looks like youa re gunna have a hell of a bulking phase with Rage and the boys. I got a questiong for ya what exercise will help me develope the OUTER sweep of my quads?

Thanks, bro!!! As far as the sweep goes... On squats take a weight you can handle for 20 reps a set... Keep your back straight, and go below parallel... (Got that info from "The Freak" Derik Farnsworth...)

AZN-BEEF
07-08-09, 4:14 pm
how much are you weighting right now?

keep up the solid work! how do you like the low volume approach so far?

Mr. Dead
07-08-09, 4:17 pm
how much are you weighting right now?

keep up the solid work! how do you like the low volume approach so far?

180... It took me a little bit to get used to it, but, I'm adapting... *LOL*

Themostocles
07-09-09, 1:51 am
What was that lol? That leg workout was short lol! Where is my volume! I demand volume lol

Mr. Dead
07-09-09, 10:35 am
What was that lol? That leg workout was short lol! Where is my volume! I demand volume lol

Those were the "working" sets... *LOL* But, I'm doing Rage's Iron Contest, and he wants me to cut down on the volume, and go heavier...

Hoomgar
07-09-09, 11:00 am
Those were the "working" sets... *LOL* But, I'm doing Rage's Iron Contest, and he wants me to cut down on the volume, and go heavier...

I ain't saying a thing. Wait, I just did! Ha ha! Your going to get big deadman, which means higher placing in future comps ;)

I'm rooting for ya!

Hg

Mr. Dead
07-09-09, 11:13 am
I ain't saying a thing. Wait, I just did! Ha ha! Your going to get big deadman, which means higher placing in future comps ;)

I'm rooting for ya!

Hg

Thanks!!! And, I ain't the only one that's going to get big... I'm pullin' for you, as well!!!

Hoomgar
07-09-09, 11:15 am
Thanks!!! And, I ain't the only one that's going to get big... I'm pullin' for you, as well!!!

I'm already big. Just not the kind of big that I want to be *L* Ha ha!

Mr. Dead
07-09-09, 3:31 pm
I'm already big. Just not the kind of big that I want to be *L* Ha ha!

Rage will get ya in the shape you want to be... Just do as he says... Even if it sounds crazy...

Hoomgar
07-09-09, 3:44 pm
Rage will get ya in the shape you want to be... Just do as he says... Even if it sounds crazy...

Will do for sure bro. I'm sticking with it.

Mr. Dead
07-09-09, 3:46 pm
Will do for sure bro. I'm sticking with it.

Oh, and he will delight in our pain and misery... *LOL*

Mr. Dead
07-09-09, 3:56 pm
Last night was a rest night... I took FULL advantage of it... Fell asleep at 7:00 PM... Woke up at 5:00 am... *LOL*

Hoomgar
07-09-09, 3:58 pm
Oh, and he will delight in our pain and misery... *LOL*

One of his perks :D




Last night was a rest night... I took FULL advantage of it... Fell asleep at 7:00 PM... Woke up at 5:00 am... *LOL*

Getting a little extra beauty sleep is always a good thing!

Hg

Mr. Dead
07-09-09, 3:59 pm
One of his perks :D





Getting a little extra beauty sleep is always a good thing!

Hg

*LOL* He's got to get something out of this... And, as far as beauty sleep, I'd need a decade, just to see some improvement...

Firedrake
07-09-09, 4:11 pm
Oh, and he will delight in our pain and misery... *LOL*

Oh, don't worry, we'll get 'im back next year when he's cutting for the masters' nationals! <grin>

Of course, I'll be cutting, too, for the L.A. show two weeks later at the same time. Oh, well.

Mr. Dead
07-09-09, 4:20 pm
Oh, don't worry, we'll get 'im back next year when he's cutting for the masters' nationals! <grin>

Of course, I'll be cutting, too, for the L.A. show two weeks later at the same time. Oh, well.

I'll be cutting, as well... I've got the Fort Lewis show in May, and the INBF Washington Naturals in August...

Firedrake
07-09-09, 4:26 pm
So when do we get your progress pix for the Iron Contest?

Mr. Dead
07-09-09, 4:28 pm
So when do we get your progress pix for the Iron Contest?

I'll be taking them Saturday morning, and posting them on Monday... I'm in the process of switching internet providers at home, and am finally moving away from dial-up... (NG will be real happy with that... *LOL*)

Hoomgar
07-09-09, 4:58 pm
Oh, don't worry, we'll get 'im back next year when he's cutting for the masters' nationals! <grin>

Of course, I'll be cutting, too, for the L.A. show two weeks later at the same time. Oh, well.

You'll just drop a dumbbell on his head. I see how you are drakinator! LOL! :D




I'll be taking them Saturday morning, and posting them on Monday... I'm in the process of switching internet providers at home, and am finally moving away from dial-up... (NG will be real happy with that... *LOL*)

Whoa! The Earth just shifted on it's axis. D-man is gettin broadband! WooHoo!

Hg

Mr. Dead
07-09-09, 6:12 pm
You'll just drop a dumbbell on his head. I see how you are drakinator! LOL! :D





Whoa! The Earth just shifted on it's axis. D-man is gettin broadband! WooHoo!

Hg

*LOL* First a digital camera, and now broadband... It's a sign of the Apocalypse...

mritter3
07-09-09, 6:24 pm
Last night was a rest night... I took FULL advantage of it... Fell asleep at 7:00 PM... Woke up at 5:00 am... *LOL*

nice man....gotta love those nights

Mr. Dead
07-09-09, 6:25 pm
nice man....gotta love those nights

Sad thing is... I was STILL TIRED... *LOL*

Mr. Dead
07-09-09, 6:52 pm
As of Monday, this is what my life will look like, for awhile... (Lookin' forward to this!!!)

DIET
It is critical that you follow my diet and drink 1 gallon minimum of water every day. The more obstacles you have, the better your story and the less excuses others can make because you set the bar for them. Success in dieting is in preparation. Cook all your meals the night before or the day of. If that doesn't work, then cook 3 or 4 or even 7 days of food, freeze it and manage accordingly. Always have a portable cooler and always have ice packs on hand. Get used to eating food cold. Do what it takes to make it happen.

Meal #1
8 oz. Top Sirloin or 8 whole eggs and 1 cup of oatmeal
Meal #2
3 scoops Real Gains and 1 scoop Ultra Iso Whey
Meal #3
8 oz. chicken breast, 10 oz yam
Meal #4
3 scoops Real Gains and 1 scoop Ultra Iso Whey
Meal #5
8 oz. chicken breast, 10 oz yam
Meal #6
Dinner - flexible. Eat about 75 grams worth of protein and 75 grams of carbs. Keep the fat down and add a salad

All food measurements are uncooked



TRAINING
Only working sets are listed.

Day 1 - Arms:

Triceps pushdowns 2 x 10
Partial Dips weighted 2 x 10
Dumbbell Triceps Ext 2 x 10
Incline Dumbbell curls 2 x 10
Hammer Curls 2 x 10
Cable Curls 2 x 10
Abs

Day 2 - Quads, Hamstrings

Leg Extension-pre-exhaust 3 x 50/40/30
Leg Press 2 x 15
Squats 2 x 10
Lying Leg Curls 3 x 10
Standing Leg Curls 2 x 10

Day 3 - Off

Day 4 - Chest & Shoulders:

Barbell or DB Press 2 x 10
Incline DB Flyes 2 x 10
Decline BB Press 2 x 10
Smith Military Press 2 x 10
Dumbbell Shoulder Press 2 x 10
Side Laterals 2 x 10

Day 5 - Back, Traps, Rear Delts and Calves:

Deadlift or T Bar Rows 2 x 10
Dumbbell Rows 2 x 10
Wide Grip Pull Downs 2 x 10
Bent Laterals 2 x 10
Barbell Shrugs 2 x 20
Calf Extensions 4 x 25
Calf Raises 4 x 25

Day 6 & 7 - Off



CARDIO
None.

Firedrake
07-09-09, 7:04 pm
I like the way you included the "no cardio" . . . <grin>

Mr. Dead
07-09-09, 7:11 pm
I like the way you included the "no cardio" . . . <grin>

*LOL* My wife reads this, and doesn't believe me that I was allowed that particular joy...

Hollow
07-09-09, 8:48 pm
Pretty sure there was a leg workout there...scroll...scroll...did I pass it? Scroll...scroll...scroll...there it is! That one threw my off, not one of the traditional Mr. Dead sessions...lol! I kid!

Outstanding leg workout Mr. Dead!!!

Hoomgar
07-10-09, 9:04 am
*LOL* First a digital camera, and now broadband... It's a sign of the Apocalypse...

The winds of change are a blowin in here :)


Hey your new routine and diet look very similar to mine! In fact, dang near identical! *L*

Hg

Mr. Dead
07-10-09, 10:58 am
Pretty sure there was a leg workout there...scroll...scroll...did I pass it? Scroll...scroll...scroll...there it is! That one threw my off, not one of the traditional Mr. Dead sessions...lol! I kid!

Outstanding leg workout Mr. Dead!!!

Thanks!!! Just wait till I list the poundages...

Mr. Dead
07-10-09, 4:50 pm
Last night was delts/traps... I'll post the carnage up in a bit...

Mr. Dead
07-10-09, 4:51 pm
The winds of change are a blowin in here :)


Hey your new routine and diet look very similar to mine! In fact, dang near identical! *L*

Hg

The winds could just be gas... *LOL*

Hoomgar
07-10-09, 4:57 pm
The winds could just be gas... *LOL*

Hide the matches!!!

Mr. Dead
07-10-09, 5:14 pm
Hammer Strength Shoulder Press 2 x 10 (80 lbs per side...)
Dumbbell Shoulder Press 2 x 10 (Another one I'm not used to... 35 lbs per side...)
Side Laterals 2 x 10 (20 lbs DB's...)


Barbell Shrugs 2 x 20 (Another one I don't do... 2pps...)

Mr. Dead
07-10-09, 5:15 pm
Hide the matches!!!

Why are you always taking my matches away...? *LOL*

Firedrake
07-10-09, 5:23 pm
Hammer Strength Shoulder Press 2 x 10 (80 lbs per side...)
Dumbbell Shoulder Press 2 x 10 (Another one I'm not used to... 35 lbs per side...)
Side Laterals 2 x 10 (20 lbs DB's...)


Barbell Shrugs 2 x 20 (Another one I don't do... 2pps...)

You'll get used to 'em. Good work!

Mr. Dead
07-10-09, 6:51 pm
You'll get used to 'em. Good work!

Thanks!!! (I never got the hang of front squats... *LOL*)

weedlewott
07-10-09, 7:01 pm
Good work man. You'll grow into those presses.

mritter3
07-10-09, 8:55 pm
hey dead, its gonna take time to adapt to these new routines and diet...but you will manage and reap the benefits of it as well.

Hollow
07-10-09, 9:50 pm
Solid session Mr. Dead and like everyone else has mentioned, you will get use to the presses.

scals
07-11-09, 5:57 pm
You'll get the hang of DB presses in no time brother. Keep at em.

Shamus11B
07-12-09, 3:05 am
Keep working man, you will adapt and overcome to this adjustment phase and see massive gains. I am still trying to decide who is gunna win this contest........would like it to be one of my bros, weedle, firedrake or you. But hell everyone is a winner because you guys are gunna put on some serious mass!

Mr. Dead
07-13-09, 12:34 am
Good work man. You'll grow into those presses.


hey dead, its gonna take time to adapt to these new routines and diet...but you will manage and reap the benefits of it as well.


Solid session Mr. Dead and like everyone else has mentioned, you will get use to the presses.


You'll get the hang of DB presses in no time brother. Keep at em.


Keep working man, you will adapt and overcome to this adjustment phase and see massive gains. I am still trying to decide who is gunna win this contest........would like it to be one of my bros, weedle, firedrake or you. But hell everyone is a winner because you guys are gunna put on some serious mass!

Thanks, guys... If anything, it just gives me another area to grow with... And, for those of you in the contest... Even if what Rage says seems off the wall, or out of the comfort zone... DO IT!!! Believe me, it will work out...

Themostocles
07-13-09, 1:43 am
Rage seems to know hos stuff, you are really lucky to have him in your corner

Hoomgar
07-13-09, 11:00 am
Dumbbell Shoulder Press 2 x 10 (Another one I'm not used to... 35 lbs per side...)

Barbell Shrugs 2 x 20 (Another one I don't do... 2pps...)

Just keep doing them bro, you will surprise yourself in no time. Was the same way for me and it has jumped way up now from where it was. Big benefits from bringing up the shoulders.




Why are you always taking my matches away...? *LOL*

Oh look! An Eagle!!!! *L*




Thanks!!! (I never got the hang of front squats... *LOL*)

You and me both man. I cannot see the need for that exercise. I'm teachable, but so far I don't even bother. Way too weird.

Hg

Mr. Dead
07-13-09, 11:45 am
Rage seems to know hos stuff, you are really lucky to have him in your corner

I'm definitely honored to have as my trainer and friend...

Mr. Dead
07-13-09, 11:46 am
Just keep doing them bro, you will surprise yourself in no time. Was the same way for me and it has jumped way up now from where it was. Big benefits from bringing up the shoulders.





Oh look! An Eagle!!!! *L*





You and me both man. I cannot see the need for that exercise. I'm teachable, but so far I don't even bother. Way too weird.

Hg

oooooh Pretty Birdie!!! I look at this as a great time for some muscle confusion...

Mr. Dead
07-13-09, 12:04 pm
Back, bi's, and cardio...
Db Rows:
2 sets of 10 with a 75 lb DB
Wide grip pull-downs
2 sets of 10 at 170
T-Bar rows:
2 sets of 10 at 100

Bi's:
Incline DB curls:
2 sets of 10 with 35's
Barbell Curls:
2 sets of 10 at 60 lbs
Preacher curls:
2 sets of 10 at 85
Cable Hammer Curls:
2 sets of 10 at 90

Abs
Rage's Ab Routine

Hollow
07-13-09, 12:36 pm
Great work blasting the back and biceps Mr. Dead!!!

weedlewott
07-13-09, 12:46 pm
oohhh... i'm tellin rage you did


cardio


gasp. haha. solid workout man.

Mr. Dead
07-13-09, 12:51 pm
oohhh... i'm tellin rage you did


cardio


gasp. haha. solid workout man.

*LOL* Last day of it, since we hadn't started yet... He gets concerned if my bodyfat gets toooo high...

Mr. Dead
07-13-09, 12:52 pm
Great work blasting the back and biceps Mr. Dead!!!

Thanks!!! Still adjusting to this low volume...

Hoomgar
07-13-09, 1:11 pm
Back, bi's, and cardio...
Db Rows:
2 sets of 10 with a 75 lb DB
Wide grip pull-downs
2 sets of 10 at 170
T-Bar rows:
2 sets of 10 at 100

Bi's:
Incline DB curls:
2 sets of 10 with 35's
Barbell Curls:
2 sets of 10 at 60 lbs
Preacher curls:
2 sets of 10 at 85
Cable Hammer Curls:
2 sets of 10 at 90

Abs
Rage's Ab Routine


Thanks!!! Still adjusting to this low volume...

It just doesn't look right. I am in the right thread right? Ha ha! It's a solid workout brother. Your going to have your muscle groups all confused with this stuff. Very nice.

Hg

Mr. Dead
07-13-09, 1:24 pm
It just doesn't look right. I am in the right thread right? Ha ha! It's a solid workout brother. Your going to have your muscle groups all confused with this stuff. Very nice.

Hg

*LOL* My muscles aren't the only thing confused...

Firedrake
07-13-09, 1:28 pm
Thanks!!! Still adjusting to this low volume...

I sympathize. I was in and out of the weight room in 40 minutes.

Mr. Dead
07-13-09, 1:29 pm
I sympathize. I was in and out of the weight room in 40 minutes.

It confuses the heck out of me!!! *LOL*

Hoomgar
07-13-09, 1:45 pm
*LOL* My muscles aren't the only thing confused...


It confuses the heck out of me!!! *LOL*

LOL! This had me LOL for real :)

It's great deadman, hang in there! What will you do with all the free time? hmmmm ;)

Mr. Dead
07-13-09, 1:45 pm
http://forum.animalpak.com/showthread.php?t=26613

weedlewott
07-13-09, 7:54 pm
http://forum.animalpak.com/showthread.php?t=26613

you staying over there from here on out?

Hollow
07-13-09, 8:58 pm
you staying over there from here on out?

Inquiring minds want to know!

Shamus11B
07-14-09, 4:00 am
Different workout thats for sure but still looking good in here man. Hope your week goes great.

Mr. Dead
07-15-09, 3:11 pm
you staying over there from here on out?


Inquiring minds want to know!


Different workout thats for sure but still looking good in here man. Hope your week goes great.

Thanks, guys!!! In all due fairness, I'll be posting strictly over in the Contest thread... This is an awesome contest, and deserves to get as much attention as it can get... And, maybe others will get a chance to do the same in the future...

curt_james
07-16-09, 12:19 am
Back, bi's, and cardio...
Db Rows:
2 sets of 10 with a 75 lb DB
Wide grip pull-downs
2 sets of 10 at 170
T-Bar rows:
2 sets of 10 at 100

Bi's:
Incline DB curls:
2 sets of 10 with 35's
Barbell Curls:
2 sets of 10 at 60 lbs
Preacher curls:
2 sets of 10 at 85
Cable Hammer Curls:
2 sets of 10 at 90

Abs
Rage's Ab Routine

I'm working back and biceps together, too, right now.

Solid work, Mr. Dead!

Jonisocool
08-17-09, 5:29 pm
get that shit chris.

So I met a girl who competed in the womans figures at that ft lewis competition Chris. Nikita Fellers? ring a bell?

Mr. Dead
09-22-09, 2:43 pm
get that shit chris.

So I met a girl who competed in the womans figures at that ft lewis competition Chris. Nikita Fellers? ring a bell?

Been workin' hard on it...
Unfortunately the name doesn't ring a bell...

Mr. Dead
09-22-09, 2:44 pm
The Washington Naturals is not going to be an INBF show, but rather a NANBF show... Not sure why the change in organizations, but it is what it is...

Themostocles
09-23-09, 1:23 am
Huge back and bi's session MrD

Mr. Dead
10-06-09, 12:40 pm
Huge back and bi's session MrD

Thanks!!!

Mr. Dead
10-06-09, 12:41 pm
Just dusting this thread off... In 2 weeks, I'll be posting everything in here, after Rage's Iron Contest is over...

Hoomgar
10-06-09, 3:03 pm
Where am I?

Mr. Dead
10-06-09, 3:09 pm
Where am I?

In the prequel of a world of pain and suffering... Or... a dusty old thread devoid of spam and lumberjacks... *LOL*

Hoomgar
10-06-09, 3:27 pm
In the prequel of a world of pain and suffering... Or... a dusty old thread devoid of spam and lumberjacks... *LOL*

Hmmm, could be... BOTH!

dd2inxs
10-08-09, 4:31 pm
I'd say the first one. You quote Monty Python way too much for it to be the other. Besides, I remember what Rage put you through, during your last prep. :)

Hoomgar
10-08-09, 5:04 pm
I'd say the first one. You quote Monty Python way too much for it to be the other. Besides, I remember what Rage put you through, during your last prep. :)

That was nothing compared to what is to come! LOL!

He's a blessed man to have you in his life dd2inxs, keep him on track.

Mr. Dead
10-08-09, 6:11 pm
Hmmm, could be... BOTH!

Hmmm... Time will tell...


I'd say the first one. You quote Monty Python way too much for it to be the other. Besides, I remember what Rage put you through, during your last prep. :)

Who let you out...???


That was nothing compared to what is to come! LOL!

He's a blessed man to have you in his life dd2inxs, keep him on track.

Heck, she's got Rage on speed dial... *LOL*

Firedrake
10-08-09, 6:17 pm
Hmmm... Time will tell...



Who let you out...???



Heck, she's got Rage on speed dial... *LOL*

I figure we keep building mass till about January, then starts the new grind.

. . . and Rage lives within 10 miles of me, so I have NO excuse.

Mr. Dead
10-08-09, 7:23 pm
I figure we keep building mass till about January, then starts the new grind.

. . . and Rage lives within 10 miles of me, so I have NO excuse.

Yep... After the 1st of the year, we dine in hell... *LOL*

Enforcer
10-08-09, 7:24 pm
Back, bi's, and cardio...
Db Rows:
2 sets of 10 with a 75 lb DB
Wide grip pull-downs
2 sets of 10 at 170
T-Bar rows:
2 sets of 10 at 100

Bi's:
Incline DB curls:
2 sets of 10 with 35's
Barbell Curls:
2 sets of 10 at 60 lbs
Preacher curls:
2 sets of 10 at 85
Cable Hammer Curls:
2 sets of 10 at 90

Abs
Rage's Ab Routine

Nice session bro. Quick, solid and to the point. Rage is a great person to follow in the footsteps of. Dude is a giant and is making serious moves in this sport. Keep up the hard training bro, your progress is coming along nicely.

Mr. Dead
10-09-09, 2:02 am
Do you know where you're standing...??? You're in my yard... You don't want to be here... Bad things happen here... The Dead Man Cometh... 2010

DANO
10-09-09, 10:03 am
Watching........waiting..........

Hoomgar
10-09-09, 11:07 am
I'm staying off the grass!

curt_james
10-10-09, 3:03 pm
Yep... After the 1st of the year, we dine in hell... *LOL*

haHA Well, enjoy the holidays in that case, especially!

Mr. Dead
10-12-09, 3:45 pm
Do you know where you're standing...??? You're in my yard... You don't want to be here... Bad things happen here... The Dead Man Cometh... 2010


Watching........waiting..........


I'm staying off the grass!


haHA Well, enjoy the holidays in that case, especially!

That's the mindset I have going into the rest of this... It's time for me to make sure that the stage is my yard...

Hoomgar
10-12-09, 4:18 pm
That's the mindset I have going into the rest of this... It's time for me to make sure that the stage is my yard...

Time to do it my man.

Themostocles
10-13-09, 1:07 am
Going to own that brass ring...

Mr. Dead
10-15-09, 11:37 am
Time to do it my man.


Going to own that brass ring...

As of Monday, I'll be postin' all of my stuff back in here, for the duration...

Mr. Dead
10-21-09, 12:29 pm
As of Monday, I'll be postin' all of my stuff back in here, for the duration...

Uhm... Instead, I'll be postin' back up in here, after I get over this H1N1...

Hoomgar
10-21-09, 1:27 pm
Uhm... Instead, I'll be postin' back up in here, after I get over this H1N1...

Good plan! We'll be here deadman.

Mr. Dead
10-21-09, 3:04 pm
5,000 reps of hack and cough...
10 sets of 32oz. Gatorade with EAA Stack curls...
6 dashes to the toilet...
PR's were set on all, BTW...

Q
10-21-09, 3:08 pm
Haha, too funny... I hope you are feeling better soon!

Mr. Dead
10-21-09, 3:11 pm
Haha, too funny... I hope you are feeling better soon!

Thanks!!! I'm going stir crazy in this house/prison... Even the dogs won't hang out with me...

Hoomgar
10-21-09, 4:33 pm
5,000 reps of hack and cough...
10 sets of 32oz. Gatorade with EAA Stack curls...
6 dashes to the toilet...
PR's were set on all, BTW...

Congrats on the PR's? Get better my brother!





Thanks!!! I'm going stir crazy in this house/prison... Even the dogs won't hang out with me...

That because you smell fun knee right now... *L*

Big C
10-21-09, 6:14 pm
Does not sound fun to me bro. Get well ASAP.


5,000 reps of hack and cough...
10 sets of 32oz. Gatorade with EAA Stack curls...
6 dashes to the toilet...
PR's were set on all, BTW...

Mr. Dead
10-23-09, 11:33 am
Thanks again, for all the well-wishes... I am getting better, not as fast as I'd like, but getting better, just the same... Annnnnnnnnnnnnnnnnd........... I've just been picked to be bb.com's transformation of the week!!! I'm filling out my questions right now, and should be posted up for next week...

weedlewott
10-23-09, 11:35 am
Thanks again, for all the well-wishes... I am getting better, not as fast as I'd like, but getting better, just the same... Annnnnnnnnnnnnnnnnd........... I've just been picked to be bb.com's transformation of the week!!! I'm filling out my questions right now, and should be posted up for next week...

That's awesome man! Glad to hear that. Hell yeah. I'm back in by the way. Just in case you didn't catch this...