View Full Version : You want peace, train for war
Brutus_515
07-14-09, 10:16 am
So here we are.....I have had a Journey before. That Jouney has ended and another one has begun. Another chapter another installment. Another Goal...... I have no show picked out yet that I need to get ready for but it will be decided at a future time in the near future. I am not in the shape that I want to be so like anyone that has ever has done a structured training and diet lifestyle you know that it makes life easier some how....we all need a little structure.....it keeps us on track and keeps us honest..accountability to say the least.
At this point in time I lift 4-5 days a week given my sleep pattern and work load at home or in the office, and since I am re-joining the military I expect 100% perfection on my Physical Fitness Tests so i will be running/jogging/walking/sprinting or any other type of cardio i can think of to get my 3 mile down to 18 minutes...I am going to a branch that only requires 1.5 miles so I will task myself to do double the work... the only problem is i am 50lbs heavier than I was when I got out in 2006 so i understand it will take time.
My diet or lack there of is pretty easy for me to follow and get in shape. I dont count shit I eat every 3 and a half hours. High protien some carbs and fats nothing to scientific. It isnt splitting atoms is just fueling your body with good stuff and then breaking down muscle to rebuild it. pretty simple i will be busting my ass so i dont need to add math to the mix until i decide to do another show. (I eat 3 food meals and 3 shakes a day)
Supplementation? I use pak have for years. Protien Powder....whatever tastes good and I can buy on sale without the wife giving her 2 cents. Flex because i feel like i have been in a car wreak almost every day..my joints ache pretty constantly. I love animal nitro it became just like clockwork for me when I was getting ready for a show so i just keep it...its alittle steep on the wallet but completely worth it just like pak..a staple if you will.....and Uni liver I dont really go bat shit crazy with it i take a handful with a shake just to get some more good stuff in me i dont take them with every meal cause well....i forget alot. and a few other supplements from a different company that I will not mention i just dig them.
Oh Hai buddy.............I'm in for this I know it's gonna be good.
Brutus_515
07-14-09, 10:20 am
hey big C...ive been here creepin for the past few months...saw your pics for your bulk...you are one big mofo son! i will be watchin your progress!
firsthorseman97
07-14-09, 10:21 am
A new journey! Consider me down for this!
Joining back up must have been a big decision. I expect 100% perfection on your tests as well. Can't wait to see how this journey unfolds.
Haha thanks bro....lots of work still to be done on my end though, and I shall be watching your progress as well I miss hangin out/talkin with the old crew....good luck!!
hey big C...ive been here creepin for the past few months...saw your pics for your bulk...you are one big mofo son! i will be watchin your progress!
Brutus_515
07-14-09, 10:22 am
Yeah man it was a big one I decided to go to the Air Force over back to the Marine Corps....Yes my pride took a hit but everyones got a price and mine is 20k more than the Marines offered me as a bonus....saw your PR's on shoulder good job man here your tippin the scale at about 2 bills! keep it up
Brutus_515
07-14-09, 10:31 am
Haha thanks bro....lots of work still to be done on my end though, and I shall be watching your progress as well I miss hangin out/talkin with the old crew....good luck!!
you will be a beast when its all over man!....miss hanging out with you too man...really didnt like this forum too much in the recenct past alot of stupid shit but just gotta be the bigger man and brush that stuff off.....Speaking of the old crew frickin Joe only wants to chill if there are big oiled up dudes in spandex around....kinda weird lol...hence the ABC and Master nationals this weekend. haha
Brutus_515
07-15-09, 8:30 am
did some p90x core streches last night with some abs....for being an "informercail" work out the shit makes you strectch and work shit you never knew you had.....
this morning running alittle late i didnt get to sleep till 130am
Giant sets 3 sets of 15,12,12,10
Military Press
DB laterals
Fixed bar front raises
Giant sets 3 sets of 15,12,12,10
Rev Grip pushdowns
Overhead rope ext.
weighted dips with 25 strapped on
Stair stepper for 20 minutes.....my calves and feet have been sore for about a week since i started sprinting and walking at the park up and down hills.
firsthorseman97
07-15-09, 8:36 am
Giant sets, huh? Haven't seen those in a while. I might have to get back into them in a few weeks. Great exercises you used.
subbed suuuuuuuuuuuuuuuuuuuuuuuubbed subbed fuckin subbed brother. lol.
Brutus_515
07-15-09, 8:51 am
haha yeah kinda just working on endurance right now my stength is still there but I get worn out within 45 minutes.
Brutus_515
07-15-09, 8:55 am
As for shows there are a few i want to do next year like the upper o/Pitts show...there is a show in erie in august usaually but I really want to get to texas for a show...but i need to get my bf down enough to not waste away like my first show...think smarter not harder...
I find out next week when i will be back into the military....since I am a former Marine i do not have to go to boot camp/or tech school. I just go to work one weekend a month 2 weeks a year right down the street from my house cant really complain...I really want to get in good with the higher command so i can choose schools to go to...my ultimate goal is to be a SERE instructor.
Brutus_515
07-16-09, 6:50 am
Back - Very productive morning....I havent really hit back hard in a LONG time.....
Lat pull downs - 15,12,12,10
Bent over rows - 15,12.10,10
Deads - 5, 5, 3, 2, 1
One arm DB row 12,10,10
Straight Arm lat pull dows- 20,20,20,20
firsthorseman97
07-16-09, 7:04 am
Looks like you put in some work this AM. I would say that's a productive morning too. I bet the people at your gym aren't used to seeing someone hittin' deads so early in the morning.
Back - Very productive morning....I havent really hit back hard in a LONG time.....
Lat pull downs - 15,12,12,10
Bent over rows - 15,12.10,10
Deads - 5, 5, 3, 2, 1
One arm DB row 12,10,10
Straight Arm lat pull dows- 20,20,20,20
looks very productive...very impressive as ell keep it up...love the rep range that is what is called cleaning your plate.
Brutus_515
07-16-09, 7:53 am
Looks like you put in some work this AM. I would say that's a productive morning too. I bet the people at your gym aren't used to seeing someone hittin' deads so early in the morning.
Yeah alot of "business" and older people in at that time alot of folks on tread mills and elypticals..i think there was 2 maybe 3 people on the weight floor when i was there..the joint looks like globo gym from dodge ball haha.
looks very productive...very impressive as ell keep it up...love the rep range that is what is called cleaning your plate.
Yeah I this has probably the longest work out i had since before my show last september. about 45 minutes.
Brutus_515
07-16-09, 7:54 am
I may have done something when I was doing dead lifts. My Right ear is jacked up i can barley hear out of it since kinda like its under water throwning my balance off. hopefully clears up
Damn bro I like your choice of exercises and rep scheme on the back workout.....I like the sets of 20 on pulldowns at the end. Yeah I love deadlifts but always seem to come away injured or something happens...don't do em as often anymore. Get that ear fixed up bro lol.
I may have done something when I was doing dead lifts. My Right ear is jacked up i can barley hear out of it since kinda like its under water throwning my balance off. hopefully clears up
Brutus_515
07-16-09, 10:15 am
What up B-Con....
So to sound completely retarded.......fucking a round with paper clip....my little hearing impairment is due to the little rubber peice of my head phones came off i didnt realize it....so when i got out of the shower this morning and used a q-tip i pushed it pretty far into my ear......yeah im a dumb ass.....i am currently waiting for my Dr. to call me back if he can fit me in
What up B-Con....
So to sound completely retarded.......fucking a round with paper clip....my little hearing impairment is due to the little rubber peice of my head phones came off i didnt realize it....so when i got out of the shower this morning and used a q-tip i pushed it pretty far into my ear......yeah im a dumb ass.....i am currently waiting for my Dr. to call me back if he can fit me in
haha WOW! That sucks... I hate not being able to feel like I can hear everything... thats the worst. Hope yall get it taken care of.
Brutus_515
07-16-09, 12:05 pm
haha WOW! That sucks... I hate not being able to feel like I can hear everything... thats the worst. Hope yall get it taken care of.
yeah man they flushed it out took 40 minutes and 10 dollars out of my day.
Brutus_515
07-17-09, 10:06 am
well I am glad to report that nothing grazt happend today that required medical attention
Chest and Bis'
Flat bench - 20,15,12,10,10,8
Cable Cross unders -20,20,12,12,20
BW dips -30,20,25,20
(girdinardo dips or how every you say his name)
Drag Curls 15,15,15
alt DB curl 15,12,12,10
Natulis Nitro preacher curl- 20,20,10,10
Had a little bit of gas left in the tank and ran the rack on hammer curls up and half way back down my hands gave out.
Damn bro I like all the volume you are putting in........that's what i was doing around the time of your show last year and I saw some great gains. Keep up the good work.
....have a good weekend too, and the ABC. Really wish I could be there but school is overwhelming me right now with one week to go.
Brutus_515
07-17-09, 10:45 am
Damn bro I like all the volume you are putting in........that's what i was doing around the time of your show last year and I saw some great gains. Keep up the good work.
....have a good weekend too, and the ABC. Really wish I could be there but school is overwhelming me right now with one week to go.
you too man school is more important right now there will be more abc's. I am really looking forward to the weekend. I go burned out after my show.....kinda felt like i busted my ass and lost what i gained dieted for 22 weeks to look like shit...but in retrospect i should of waited to do a show. its all about the learning curve.
I feel ya man.....that first show is all about learning about how your body works, you're fine. I can definately understand how that can burn you out though. Gotta bust my ass hard to get done with exams by next Friday so I can make the Yorkville ABC. Hope you and Joe are goin??
you too man school is more important right now there will be more abc's. I am really looking forward to the weekend. I go burned out after my show.....kinda felt like i busted my ass and lost what i gained dieted for 22 weeks to look like shit...but in retrospect i should of waited to do a show. its all about the learning curve.
Brutus_515
07-17-09, 11:29 am
I feel ya man.....that first show is all about learning about how your body works, you're fine. I can definately understand how that can burn you out though. Gotta bust my ass hard to get done with exams by next Friday so I can make the Yorkville ABC. Hope you and Joe are goin??
I will try to make it to the body shop. Maddy's First birthday party is the next day I will most likely be tied up getting everything ready for that. we will see
Damn.....one year already? Time sure flies......that's cool, well either way hope to see both you guys.
I will try to make it to the body shop. Maddy's First birthday party is the next day I will most likely be tied up getting everything ready for that. we will see
Brutus_515
07-20-09, 8:21 am
after a fun weekend with an ABC with 3 regular folk and 2 pros and going to the master nationals...I get alittle more pep in my step and fire in the belly..
Back
HS ISO low row -15,12,10,10,8
Under hand lat pull down - 15,12,10,10
Bent over row - 15,12,8,10
HS iso lat pull down- 15,12,12,10,20 (last set was both arms)
HS Seated iso row - 15,10,10,10
ran the rack up and back on hammer curls 6reps each weight
25 minutes on the tred mill at a 8% incline at 3.5mph...got my heart rate to 128-130 and kept it there.
Awesome back workout bro....looking good as always, did you train back at the ABC then?
Damn....hadn't seen House in a while looks like he put on some good beef. Probably will get to see him this Saturday.
Keep hittin things hard Shaff.
Brutus_515
07-20-09, 10:06 am
Awesome back workout bro....looking good as always, did you train back at the ABC then?
Damn....hadn't seen House in a while looks like he put on some good beef. Probably will get to see him this Saturday.
Keep hittin things hard Shaff.
Naw man kinda did delts and tris....I was still exhausted from back on wed. I still feel tight in my lower back from deads.....dont forget i havent really trained hard since before the arnold. just trying to reset my body and mind.
Brutus_515
07-22-09, 7:15 am
Chest-
Incline bench -20,15,10,10,8
Incline db fly -15,12,10,10,10
HS Decline press - 15,10,10,10,8
Pec deck fly -12,12,12,10,10,10,12
thats about it...
Nice sessions lately. Tell Maddy happy bday!
Brutus_515
07-29-09, 8:18 am
Havent really updated this recently...still doing work been busy at work and at home just had maddys birthday party this past weekend was a great time.
Back today.
HS High row 12,10,10,8 warmups
Bent over Row - 12,12,10,10,6
Rack deads -12,10,8
Rev grip pull downs -12,12,10,8
Staight arm lat pull down - set sets of 12-15
besides friday i have really been on point with my meals. 350gs of protien through 6 meals (3 food 3 shakes)..alot of chicken rice/fish green and cottage cheese never really liked it) I floating between 198-204 for the past few days. Cheated on sunday at the party ate some hot dogs and cake and drank a few beers. Its odd 2 months ago i couldnt keep a beer in the fridge now I have a case just sittin there. maybe I will get a wild hair up my ass and drink them but right now i enjoy not feeling like shit in the morning.
firsthorseman97
07-29-09, 9:36 am
Looks like some good work on your back. Glad to hear the party went well. One year? Already? Time flies!
What up dude........I feel ya on the beer, I quit drinking it like 4-5 years ago b/c I felt like shit in the mornings and nothing good ever came of it LOL, seems like my gains in the gym took off too, now I don't even miss it.
Glad Maddy's b-day was fun......solid back session, and that is a shit load of food you're eatin! That will do ya some good though man. *On a side note, I slammed about 5 giant hot dogs at a baseball game over the weekend, I love those bad boys!
Brutus_515
07-29-09, 10:38 am
Looks like some good work on your back. Glad to hear the party went well. One year? Already? Time flies!
It really does man i remember her just laying there taking up space...no she is all over the place....crazy
What up dude........I feel ya on the beer, I quit drinking it like 4-5 years ago b/c I felt like shit in the mornings and nothing good ever came of it LOL, seems like my gains in the gym took off too, now I don't even miss it.
Glad Maddy's b-day was fun......solid back session, and that is a shit load of food you're eatin! That will do ya some good though man. *On a side note, I slammed about 5 giant hot dogs at a baseball game over the weekend, I love those bad boys!
Yeah man I had my fair share of booze durning NHL playoffs it was like an everyday thing...haha....yes hotdogs are good as hell
Brutus_515
07-30-09, 8:28 am
arms
still really tight in the upper back so I switched my leg and arm day to get some of the tightness out for legs..
Arms - really focused on triceps rather than bis today.
Close grip smith -15,15,12,12,10,8
Over head DB ext-15,12,10,8,12
V-bar push down-15,15,15,15,15
Cabel rope kick back -7 sets of 15
Bi's
Alt db curl - 25,20,20,15
Seated Hammer curl - 30,30,25,10
That was about it. I havent really been taking any supps other than Protien Powder(3xs a day) Nitro post and Pak at 10am. still get sick pumps with no NO booster but i may get some in the near future to give me some energy i been dragging ass the past few days around 4pm-6pm i just throw in two 20 mintue naps to get by after my food meals.
Brutus_515
08-19-09, 11:22 am
Well its been about a month since i really posted on here.
things been going really smooth for me i guess I finally pulled my head out of my ass you could say. training 5 days a week, cardio 1 day and one day just straight chillin.....I am alittle under 200 but i am losing alot of fat right now.
foods
430am - eggs whites (10oz) just drink them and 1/2 cup of oats
630am - creatine supplement and a whey shake of 60gs of protien animal nitro
930am - some fruit and a garnola bar animal pak with my morning coffee in the office
1230pm - Beef/chicken 10oz with 1/2 cup of white rice and green veggies (spinach or bean)
3:30pm - Whey Shake 60gs of protien / animal nitro
7:00pm - Same as my 1230 meal (i eat 30mintues late because i eat this meal fresh while i cook for the next day and feed and put the baby down for a nap)
9:00 - small snack Natty PB on a rice cake or 2
11:00 - Shake with Casien and whey 75gs of protien
BED
thats about all the Military was a no go the pretty much gave me no bonus so i said no I did 4 years in the real military i wasnt going to take a hit to my pride for free.
everything else is going good I have a few travel arraangments for work in the next few months i got ahold of vinny and will try to meet up with him while i am in NJ
firsthorseman97
08-19-09, 12:02 pm
Nice update Shaffer. Sounds like things are rollin' right along for ya.
Really good to see you back on the prowl and you got your mind right man. Diet looks very solid.
Hopefully we can catch up here in a few weeks....I can't make the ABC this year but I will definately be at the Casino for the show ...
Brutus_515
08-19-09, 2:29 pm
Nice update Shaffer. Sounds like things are rollin' right along for ya.
Thanks man yeah first time in a while things look to be falling in the correct places. how you been?
Really good to see you back on the prowl and you got your mind right man. Diet looks very solid.
Hopefully we can catch up here in a few weeks....I can't make the ABC this year but I will definately be at the Casino for the show ...
Yeah dude im always on it just fall down sometimes. I will be at the show but probably not the abc either.
Brutus_515
08-20-09, 8:32 am
so after going through what i want to do with myself I decided to do at least 3 shows next year The upper ohio if they have it, the NPC pittsburgh I think I have added enough muscle to bring a respectable package for that calibur of show. Then Take some time off to do Fankhouser show again. All shows are less than an hour away so that pretty much sold it for me. I start prep in nov-dec depending on my offseason gains. I want to come in at welter or middle wich is 10-15lbs heavier than my last show.
Delts/traps/Tris
Side laterals - 15,15,15,12,10,25
rev pec deck - 15,15,15,15
Front raise -12,12,12,10
partial clean and press - 10,10,10 (upright row then press at the top)
Seated military press machine (sitting facing the pad) 12,12,12,10,30
BB shrugs 2x30, db shrug 2x15
Tris
cable press down - stack for 10 for 2 sets
one hand revgrip cable pull down 2 sets of 20
I really need to focus on upper body becuase my legs are still abit over powering compared to my upper body and my arms suck.
so i will do arms 2 time a week for a bit one day with a major group (chest/bi delts/tris) then give them thier own day with supersets or drop sets even giant sets.
LittleMan55
08-20-09, 8:56 am
Just found this! I'm definitely in.
All 3 of those shows are quality and I know you will do what it takes to get ready.
firsthorseman97
08-20-09, 9:23 am
Using some crazy volume! Delts had to be on fire! Speaking of fire, glad to see yours is burning and your ready to do some shows again. You definitely have my support!
I've been doing good. Nothing real exciting goin' on, just livin' life. WOs are going good. Still seem to be gaining so I can't complain.
Brutus_515
08-20-09, 9:48 am
Just found this! I'm definitely in.
All 3 of those shows are quality and I know you will do what it takes to get ready.
Yeah dude took a bit life hit me like a ton of bricks but im back at it now.
Using some crazy volume! Delts had to be on fire! Speaking of fire, glad to see yours is burning and your ready to do some shows again. You definitely have my support!
I've been doing good. Nothing real exciting goin' on, just livin' life. WOs are going good. Still seem to be gaining so I can't complain.
volume is good right now just trying to beat everything up a bit, I may start fts-7 next week. i like the idea of it
Good to hear that things are going good bro keep growing and crushin the weights
Good shoulder workout bro..........I may even do a show next year, I think it's about time. You know you have my support 100% bro so I think you should do these shows.
Oh yeah, and Fst-7 is some good stuff and really finishes the targeted body part off nicely.
Brutus_515
08-24-09, 9:13 am
rest over the weekend, Friday was hectic but the weekend was coming fast. time to play Madden 10, Research for up coming Fanasy Football season and watch some preseason games...I ate clean pretty much all weekend except for sunday night I had an Ice cream samich while i was watching true blood.
Chest
Incline barbell, 20,15,15,10,8
Decline 15,15,15,10
Incline fly 10,10,10
Cable Cross overs - fts-7 style 12 reps each set
Bi
Barbell curl - 12,10
Overhead Preacher natulis nitro machine (unilatreral) 15,15 ss w/ Rev barbell curl
I will be adding Sweet taders to my carb sources this week just to switch it up. so SP mon, Rice Tues, SP wed, Rice Thur,...Then off to vactation for a week. will have alot of food and beer so i should come back around 210-215 that will probably come right off when i get back.
LittleMan55
08-24-09, 12:02 pm
Great chest and bi work!
210 or 215... You are huge compared to me now!
Brutus_515
09-08-09, 7:13 am
Well vacation was a success got some good time away from work turned off the blackberry and hardly checked emails. Ate some good food and i love the south i really would sell my left nut to move back down there. I ate pretty decent on vacation and had alot of rum and coke zeros nothing too crazy.
back to the grind i see where i am and where i am going pretty stoked at getting back into contest shape but bigger and better than last time.
chest and bis this morning,
Incline barbell press - 4x15-10
incline db fly -3x12-8 went pretty heavy but no shoulder pain got 80's for 8
decline hammer stength - 4 sets of 15-10 slow reps up to 4 plates per side
Pec deck - (the ones with the elbow pad) fst-7 style
Bis
bar bell curl -2x10
alt db curl 2x25
LittleMan55
09-08-09, 9:31 am
Vaca sounds nice... I need one!
Nice chest and bi work!
Brutus_515
09-08-09, 10:21 am
Vaca sounds nice... I need one!
Nice chest and bi work!
after the show you may need one haha. thats what you college kids call spring break haha.
Brutus_515
09-09-09, 7:53 am
Delts and Tris
I usually dont try to train shoulders right after chest but i felt like it today for some reason. Time was an issue so i will add traps to back day tommorow
Rev pec deck - 3x15-10
Hammer grip front db raise - 5x20-15
Seated DB press - 4 x 12-8
Upright Row - 3x15
Machine shoulder press (sitting facing the pad) fts-7
Tris
Skull crushers 3x15 then would do 15 close grip presses
V-bar pushdown 2x12-30 drop sets on both
good and sore today in the chest and bis...time to eat
BubbyLight
09-09-09, 8:03 am
what not posting lifts. i was checkin how pittsburgh does it
ok ill edit mine since u editted urs. good work
Brutus_515
09-09-09, 8:28 am
what not posting lifts. i was checkin how pittsburgh does it
ok ill edit mine since u editted urs. good work
haha my bad i am used to hitting "tab" to indent the sentence like an email i hit tab and enter and it posted it.
haha my bad i am used to hitting "tab" to indent the sentence like an email i hit tab and enter and it posted it.
i have a hard time remembering that when i am on my mac, hitting tab does not let me post it... lol.
Brutus_515
09-10-09, 6:50 am
back.....kinda out of it this morning, I hit all my meals this week so when i woke up feeling like a burlap sack full of assholes i was confused i figured i would do something different..not much just coffee with some regular sugar and some whole milk with my eggs whites and a darvocet(glorified tylenol) at 430 this morning. felt alittle better once i got to the gym.
LAt Pulldowns 6x15-10
HS pulldown under hand grip 3x12-10
Tbar rows 4x20-10 reps
rack deads 2x10-5
Straight arm pulldows -fts-7
Brutus_515
09-14-09, 8:06 am
well friday was legs nothing too much some squats and leg ext a few sets on the leg press...nothing to write home about.
Had a blast saturday at the show..met TTL dude is thick and just a cool dude all round. Worked the show it was kinda weird I remember being competitor last year and being back stage really lit the fire again. I cant wait to apply what i have learned and how i progressed both mentally and physically. made some new friends met up with some old ones...and I ate clean the whole weekend...no a single beer I am pretty proud of myself for that being offseason and all. Always good hanging out with erik and joe after the show eatting pancakes...me i had a steak and bake tadder. i was the party pooper and Ihop is on joe so i am saving my appitie for that..
So for today monday chest and bi's I added some shit I had alot of time today so i took full advantage of it.
Flat bench 4x12-8
Incline DB press 3x12-10
Incline Smith Press 4x25-10
Pec deck FTS-7
Bi's
BB curl - 2x10 with 110 I was pretty pumped after that
ALT db curl 2x ??? I would do accross the body the straight in front the i would go out ward a few reps each position the finish it with hammer curls till failure...my forarms were pretty pumped.
Then out of nowhere i got on this thing called a tredmill and walked on a 5% incline at 3.5mph for 25 minutes...crazy i know
Then finished it off with some seated calf raises 5x50-10 1 plate up to 5 plates..
Brutus_515
09-15-09, 8:54 am
Back and Abs today
Assisted Pullups 6x20
Bent over row 3x15-10 (alternate grips on each set so pretty much 30-20 reps)
low cable row ss w/ staight arm pulldows with the rope 4x15
Back ext 3x15
HS iso low row-Fts-7
Did 20 minutes of tredmill time kept my heart rate between 128-132 Bpm
Abs
Weighted crunch from the feet
Weighted crunch from the upper body
assisted Pullup 4x20
firsthorseman97
09-15-09, 9:35 am
Past couple workouts look pretty good Shaffer! I see your keeping with the high volume. I like it! Keep up the hard work. You itching to get back on stage after this past weekend?
Brutus_515
09-15-09, 9:45 am
Past couple workouts look pretty good Shaffer! I see your keeping with the high volume. I like it! Keep up the hard work. You itching to get back on stage after this past weekend?
Fuck yeah man I was backstage looking for some stuff to help TreeTrunkLegs out setting up the Animal table i told him it was like a bad dream being back there. I remember how sick and tired i was. but after being in that atmospher and talking with AB and Erik even TTL i got that "lets go to work" feeling it hasnt wore off. I am going to get with AB in the near future and get a solid plan together. Right now just cleaning up I dont want to over diet this time or lose too much 20-25lbs loss is going to make me better than 60lb loss. Offseason and rest has help me alot i think I brought up alot of my lagging areas i think. I am training with Joe-yamma on saturday he will beable to see where i am compared to last offseason. and he knows that i dont want him to tell me what i want to hear but bust my balls and give me the truth
C.Coronato
09-15-09, 11:11 am
Lookin good brother. Keep pushing through the offseason and get right back into show prep!
Brutus_515
09-15-09, 12:51 pm
Lookin good brother. Keep pushing through the offseason and get right back into show prep!
thank dude. I will be hitting you up for some Trainig ideas shortly. Thanks!
Brutus_515
09-16-09, 7:12 am
delts tris traps
Seated DB press - 2x10
Behind the neck BB press - 3x12-10
Cable upright row/front raise -4x15 used both movement together for 1 reps..raise up then row..repeat...really pumped the shit out of my front delts.
DB lateral - 4x12
over head cable cross over - 3x25
Rev Pec Deck -Fts-7
Tris -
Skull Crushers - 2x10
Close grip bench -2x10
DB shrugs 4 sets to failure
One arm cable shurg - 3sets to failure
What's good broski? I see you got that itch to compete again.....training is lookin real solid bro as I browsed your last few workouts.
Training with Joe should be a wild time haha.......take care man.
Brutus_515
09-16-09, 9:43 am
What's good broski? I see you got that itch to compete again.....training is lookin real solid bro as I browsed your last few workouts.
Training with Joe should be a wild time haha.......take care man.
yeah dude just trying to get big ya know....just trying to catch up to you. Looking forward to hittin with joe havent had a chance to since like july. and before that i was dieting.
GO Steelers!....but we do need a running game, Parker is not doing it, Mendenhall needs traded he is a bust first rounder, and Moore is to up and down. I am sure coach tomlin will figure it out
LittleMan55
09-16-09, 12:03 pm
Keep tearing up the off season bro!
I feel you on the losing 20 to 25... I'm definitely staying lean between now and my next prep. No more crazy weight loss for me either.
I'm excited to see what you and AB work out... It will get results no doubt!
Hahahaha.
Yeah man the Stillers looked good.....Holmes is coming into his own. I think he could easily be top 10 this year maybe borderline top 5. Yeah Mendy is a bust, Parker tweaked his hammy.....Moore might be the best of the bunch plus he can catch.
As for the Browns......no comment. Just glad it's football season man.
yeah dude just trying to get big ya know....just trying to catch up to you. Looking forward to hittin with joe havent had a chance to since like july. and before that i was dieting.
GO Steelers!....but we do need a running game, Parker is not doing it, Mendenhall needs traded he is a bust first rounder, and Moore is to up and down. I am sure coach tomlin will figure it out
Brutus_515
09-16-09, 1:50 pm
Hahahaha.
Yeah man the Stillers looked good.....Holmes is coming into his own. I think he could easily be top 10 this year maybe borderline top 5. Yeah Mendy is a bust, Parker tweaked his hammy.....Moore might be the best of the bunch plus he can catch.
As for the Browns......no comment. Just glad it's football season man.
haha yeah dude. Actually I hope the brownies step it up they need some frickin leadership! Quinn could be the gym i want a rivalry game against clevland again not a walk in the park
Brutus_515
09-18-09, 8:53 am
Took yesterday off of everything felt like dog shit when i woke up...no cardio no clean food not weight training...got my room and car booked for the arnold. had some taco bell felt like a champ after the Kasadilla.
Legs today..
Leg press - 6x10-60
Hack Squat - 4x12-10
Front Squat - 3x10
Stiff leg dead lift - 3x15-8
Lying Leg Curl - 3x25-15
20 minutes light cardio
Calfs
Giant set
Seated calf raise/Bodyweight iso calf raise/Leg Press Calf Ext -3x30 no rest between movments or sets..
Feel good and tight...
Damn bro that is some good ass volume.......sweet leg workout. I like a ton of reps on legs.
Oh yeah had me some TB last weekend when I was allowed ......what the hell, I got that new 1/2 pound burrito Holyfield advertised in that commercial supposedly one of those is supposed to fill you up, but I could have eaten 3-4.
I highly recommend the Nacho crunch ones those things are off the hook bro.
Brutus_515
09-18-09, 9:28 am
Damn bro that is some good ass volume.......sweet leg workout. I like a ton of reps on legs.
Oh yeah had me some TB last weekend when I was allowed ......what the hell, I got that new 1/2 pound burrito Holyfield advertised in that commercial supposedly one of those is supposed to fill you up, but I could have eaten 3-4.
I highly recommend the Nacho crunch ones those things are off the hook bro.
haha thanks man...i really havent targeted legs in a while...LONG time...they tend to get smaller when i train them hard..but they blow up from cardio..but i need to start addressing them with more intensity to get some deeper cuts in them.
TB is good man i dont like to eat too much of it i usually just get a quesadilla. im more of a burger and fry guy.
hows you rage challange thing going?
LittleMan55
09-18-09, 9:29 am
Great looking leg work! Some serious volume.
I wish there was a Taco bell down here in Grundy!
I need to book a room for The Arnold too.
Yeah I feel ya. I don't eat too much of TB either....maybe once every 3-4 months....but I wanted to try that new burrito. I'm a burger and fries guy myself. We just got a new burger joint down the road I've been trying to go to every weekend.....they have this new burger you get 2 hot mozzerella sticks on top w/ cheese and red-spagetti like sauce. UNREAL!
It's going well man......strength is up a lot ..I've packed on about 6-7 lbs. which ain't bad I guess but I've lost some fat at the same time. Hopefully I can win this thing but it's gonna be tough.
haha thanks man...i really havent targeted legs in a while...LONG time...they tend to get smaller when i train them hard..but they blow up from cardio..but i need to start addressing them with more intensity to get some deeper cuts in them.
TB is good man i dont like to eat too much of it i usually just get a quesadilla. im more of a burger and fry guy.
hows you rage challange thing going?
Brutus_515
09-18-09, 10:14 am
Great looking leg work! Some serious volume.
I wish there was a Taco bell down here in Grundy!
I need to book a room for The Arnold too.
haha its a nice change of pace....both the work out and TB....
I got a good deal for about 60 bucks a night for me the wife and baby
Yeah I feel ya. I don't eat too much of TB either....maybe once every 3-4 months....but I wanted to try that new burrito. I'm a burger and fries guy myself. We just got a new burger joint down the road I've been trying to go to every weekend.....they have this new burger you get 2 hot mozzerella sticks on top w/ cheese and red-spagetti like sauce. UNREAL!
It's going well man......strength is up a lot ..I've packed on about 6-7 lbs. which ain't bad I guess but I've lost some fat at the same time. Hopefully I can win this thing but it's gonna be tough.
Awesome man keep it up and good luck with the contest!
joe-yamma
09-18-09, 10:53 am
i was the party pooper and Ihop is on joe so i am saving my appitie for that...it's on! you know i'm always ready for some ihop.
Fuck yeah man I was backstage looking for some stuff to help TreeTrunkLegs out setting up the Animal table i told him it was like a bad dream being back there. I remember how sick and tired i was. but after being in that atmospher and talking with AB and Erik even TTL i got that "lets go to work" feeling it hasnt wore off. I am going to get with AB in the near future and get a solid plan together. Right now just cleaning up I dont want to over diet this time or lose too much 20-25lbs loss is going to make me better than 60lb loss. Offseason and rest has help me alot i think I brought up alot of my lagging areas i think. I am training with Joe-yamma on saturday he will beable to see where i am compared to last offseason. and he knows that i dont want him to tell me what i want to hear but bust my balls and give me the truthi'm looking forward to training tomorrow too...
it's been too long since we had a solid training session together.
always great motivation and great fun.
and always real talk. i don't think either of us is even remotely capable of blowing smoke haha
ok, no more bromance! lol
Brutus_515
09-18-09, 12:46 pm
it's on! you know i'm always ready for some ihop.
i'm looking forward to training tomorrow too...
it's been too long since we had a solid training session together.
always great motivation and great fun.
and always real talk. i don't think either of us is even remotely capable of blowing smoke haha
ok, no more bromance! lol
SHO NUFF!
Brutus_515
09-21-09, 8:53 am
Had a great weekend hit chest and bis with joe...always a blast he is turning into a beast pretty much!....Saturday went to the grand opening of a new GNC...Met Rich Gaspari then went back sunday and met Dorian Yates....Yates is probably the coolest smartest guy i have met that has been a Mr. O...
Back today
Close Grip pulldowns -5x20-10
Natulis compound Row -4x15-10
Bent Over Row -3x12
HS iso Row -4x12-10
Chest Supported row -Fts-7
Cardio - 20min on the elyptical in reverse
Nutilis-pullover machine ssw/ Assisted Pull ups 2 sets to failure.
Great pump feel like i am starting to grow.
Brutus_515
09-22-09, 8:43 am
delt and tris
Rev Peck Deck -3x15
HS shoulder press -4x15-10
DB laterals ss w/ DB upright rows 3x15
Fixed BB standing press - 4x12-10 (behind the head and infront =1 rep)
low cable lateral cross overs -fts7 (dont know what you call these thing but you get the idea)
Tris - Giant set 3x12 no rest
Vbar push downs
Close grip bench
dip machine
Had a sample of NaN0 Vap0r this morning with my eggs...made my ears feel like they were on fire alittle too much of a "flushing" feeling and the shits....
Brutus_515
09-23-09, 9:07 am
Legs
Leg press - 4x20-10
Front Squats -3x10
ss of Seated leg ext/standing leg curls
seated leg curls fts-7
Calves 5x30 giant set
Seated
Standing
leg press
LittleMan55
09-23-09, 9:42 am
I'm jealous as hell you got to meet Dorian! I need to make sure I find him at The Arnold this year.
Great looking work going on in here as always.
Brutus_515
09-23-09, 9:53 am
I'm jealous as hell you got to meet Dorian! I need to make sure I find him at The Arnold this year.
Great looking work going on in here as always.
Dorian was really cool. he was promoting his supplemet company but reguardless he was alot more approachable than Gaspari
Brutus_515
09-30-09, 10:04 am
same shit as before eatting training...Had to go downtown for the G20 waste of time but got to use a new gym was pretty cool...traffic was awesome though so it worked out in the long run...going to change some shit up with my food here this week move to brown rice from white for a meal or two and maybe to white tadder from sweet for my mid day meal. still at about 200lbs. trying to get cleaned up to about 190 so i only have to diet 30 or so pounds off in 22 weeks 1/2 what i lost that time and hopefully i put 10lbs of lean body mass on this year that will put me at Welterwieght for the pittsburgh and Middle at pretty much every other show i do this year.