For the love of lifting!

[Love2lift21]

This is my first thread start, I hope I don't start off wrong right off the bat. I want to start a journey in order to get feedback from the members who can help me get on the right track. I have been reading and researching and understand that nutrition is just as important as training. I have been training steadily for about 2 years or so, still consider myself a newbie though. Anyways some stats: After starting my 8-5 three years ago, I started to notice how bad I was starting to look and feel. Started gaining weight, got up to about 210.
Since I have gotten as low as 175, currently at about 185, don't have a way to measure my bf (24%-27%) except for my electronic scale (which I know can't be too accurate). My goal is to get lean, ideally I want to bulk up a little more, but I think I should be building on a lean base when it comes to getting bigger.I am 5'7".
Started training around January last year, and even though there is plenty of room for improvement, I feel I have come a long way. I'll start by posting my training log/ food log. I really need help with my nutrition planning. I read the threads under diet, but feel lost in terms of getting started.
Going on a 4 day split right now: Back/Tri, Legs, Chest/Bicep, and Shoulders/Traps
I don't always do the training in the same order, but I try to do something like putting a day off in the middle, and leg day between two upper body days. (Kind of like Back, Legs, off, shoulders, chest). Monday was shoulders/traps, yesterday off, today back/tri.
Today's Training:
Back/Tri
Went to the gym after a Softball game so didn't do much of a warm up.
Walked @ 3.5 on the treadmill for 15 minutes.
------------------
*Pullups (Alternating Grips: Wide,Regular,Chin Ups,Regular,Neutral,Wide,Chin)
(10,9,6,6,7,6,8)
*Dips
(15,13,10,11,8)
*Hammer Strength Reverse Grip Pulldown
(20,20,8,10) (70,90,180,140)
*T-Bar Row
(13,8,8) (45,90,90)
*Single DB Row
(15,10,10,10) (45,55,60,65)
*Skull Crushers/SS Narrow Grip Chest Press EZ BAR
(15/10,12/10,7/7,9/9) (40,50,70,70)
*DB Overhead tricep extension
(15,10,10) (55,70,70)
*Cable reverse grip tricep pushdown (don't know if I should call it a pull since its reverse grip)
(15,13,10,6) (32.5,42.5,52.5,57.5)
*Low Row Cable machine
(13,9,6) (90,120,150)
*Rope OH Tri ext
(11,8,7,6) (32.5,42.5,42.5,42.5)

I will post my food log tomorrow night.
Thanks for any and all feedback,tips,help,etc.

[Love2lift21]

Good start today, whey right outta bed @ 7.
Oatmeal with almonds,walnuts,craisins and egg whites @ 8:45

[Love2lift21]

Had a burger and fries from Wendy's it had been a veeery long time since the last time I really had some junk food, sucks that I started keeping track here right when I decide to get some junk food.
Forgot to include my supps, had pak when I woke up, and Omega right before lunch.
Having a flex now, right after that wonderful burger.
I'll be having a small apple with pb at 3 pm.
4:30p 24 g whey
5:00p head to the gym and have a pre-wo drink (n*shotgun)/n*synthesize intra wo

[Love2lift21]

So today I had that burger I hadn't given into in so long and noticed I was lighter than I've been for like the last 3 weeks. 180.4#/23% bf. Too weird. Anyways, workout was great, Chest Bicep! Will be posting that in a few... Switched it up to dumbells today, which hadn't done in some time.

[Love2lift21]

This was yesterday:
DB Flat Bench (45,65,75,45)
(10/10/10,10,7,12) * First set 10 each side single then both.
Incline DB (45,65,65,45)
(10,10,9,10)
Decline DB (45,55,55)
(10,10,10)
Flies (Cable Macine) (100,120,130)
(12,12,9)
Hammer Strenth Bicep Curl (Wide Grip) (45,55,70)
(12/10,10/10,8/10) * SS Hammers(20# DB)
Incline Bench DB Curl (20#)
(10/10,10/10,10/10) * SS Narrow Grip 40# EZ Grip
Standing BB Forearm Curl (Bar behind back) (bar + 10# plate each side)
(26,18,14)
Sitting Forearm curl (Only bar)
(10,10)
Followed this by 15 minutes of cardio on treadmill, 2.5 incline @ 3.5

[Love2lift21]

Will be using the thread, http://forum.animalpak.com/showthread.php?t=25801, to try to come up with someting good... Also considering trying the iron contest's cutters diet.

[Love2lift21]

So today I had that burger I hadn't given into in so long and noticed I was lighter than I've been for like the last 3 weeks. 180.4#/23% bf. Too weird. Anyways, workout was great, Chest Bicep! Will be posting that in a few... Switched it up to dumbells today, which hadn't done in some time.

[Love2lift21]

So for the las week or so, I've been eating really crappy... My training has stayed about the same though. I'm making it a point to get it together ASAP. Today I am getting back to Muay Thai, and going to be talking to one of my buddies who's a trainer about putting together a meal plan I can stick to and prepare. I guess I find it so difficult because I have not started at all, I think I have the discipline to keep up with something once I get started... Will post this past week's training log tonight...

[Love2lift21]

Lower Body
Pullups ( I know, titled lower body, but when I workout with time I like to always start with some pullups so that I can improve on 'em)

10w, 10w, 10n, 8 c

Deads (90,140,140,160)
(10,8,9,6)

Abs
Decline crunch (33)

Squats (90,140,160,180)

(12,9,10,5)

Short but sweet, had my little nephew with me n kids club closed early this day :|. Any other lower day I wouldve added in 4 sets of front squats, 4 leg extensions, 4 curls, and two different calf workouts.

[Love2lift21]

7/21
Back/ Triceps
-Pullups
10 wide,10 chin grip, 6 wide, 7 neutral, 7 regular

-Dips
15,15,14,10

-Plate Loaded Low Row (90,140,160,180)
(16,11,10,8)

-DB Row (50,60,70,75)
(15,12,10,7)

-Skull Crushers (40,60,70,70) SS Narrow grip press
(16/16,10/10,9/9,8/8)

-Reverse Grip pull down (Plate loaded machine) (90,140,180)
(15,12,7)

-V bar, tricep pushdown with cables (32.5,42.5,52.5,62.5)
(20,15,12,8) * Chest was stinging on that last set...

-Reverse Grip tri pushdown (37.5,42.5,52.5,52.5)
(13,12,9,9)

-SS Pullup/Dip
8 chin/10, 6 reg/10
Had to leave before third set, family emergency came up, but all good, it was a pretty long/intense workout this day.

This happened to be my birthday too, glad I was still able to get it in.

[Love2lift21]

Chest/bicep
-incline bb (50,90,110,130,50)
(20,12,7,5,12)

-flat bench (90,90,140,50)
(10,11,5,10*) * on last set, dbl pump

-decline bench (90,110,140/90*) Last set, drop set
(12,10,5/5)

-Machine Flies (100,110,120/60*) * Drop set
(15,11,8/10)

-*Plate Loaded Seated Bicep curl (55,65,70,35)
(12,10,10,10)
-*Superset Straight bar wide grip (20#'s)
(10,10,10)

-*Single concetrated bicep curl (25#)
(10,10,10)
-*SS 40# EZ bar, narrow grip
(10,12,12)

-Reverse grip curl on cables (2,5,6,8)
(20,15,10,7)

-Hammer Curls 30# DB/ SS Straightbar forearm curl (bar+10#)
(10/16,11/16,10/10)

[Love2lift21]

So I had been wanting to get those up for a while, finally typed them up. Today'll be shoulders/traps. and Tomorrow's Muy Thai again. Need to figure out how I'm gonna work my split so I can cover everything. Still havent to been able to sit down and work on my meal plans :|

[Love2lift21]

Will post workouts tomorrow morning after training.

[whosnexttt]

Chest/bicep
-incline bb (50,90,110,130,50)
(20,12,7,5,12)

-flat bench (90,90,140,50)
(10,11,5,10*) * on last set, dbl pump

-decline bench (90,110,140/90*) Last set, drop set
(12,10,5/5)

-Machine Flies (100,110,120/60*) * Drop set
(15,11,8/10)

-*Plate Loaded Seated Bicep curl (55,65,70,35)
(12,10,10,10)
-*Superset Straight bar wide grip (20#'s)
(10,10,10)

-*Single concetrated bicep curl (25#)
(10,10,10)
-*SS 40# EZ bar, narrow grip
(10,12,12)

-Reverse grip curl on cables (2,5,6,8)
(20,15,10,7)

-Hammer Curls 30# DB/ SS Straightbar forearm curl (bar+10#)
(10/16,11/16,10/10)

sweet workout bro!! burned that chest!

[Love2lift21]

sweet workout bro!! burned that chest!

Thanks man, I stay trying to get it in!

[Love2lift21]

-Military Press on Smith Machine (70,90,110,110)
(15,11,10,10)

-Behind the Neck MP * I keep hearing these are an injury waiting to happen so I might give these a rest...
(70,90,100)
(7,10,9)

-Wide pullups
8,7,7

-BB Upright row (20,40,50)
(13,10,6)

-BB shrug (90,140,180,180)
(17,10,10,10) *Last set mixed grip

-Front Raises (25,30,30,30)
(10,10,10,10)

-Leaning raise (25,30,25)
(10,10,10)

-Superset Trap maching/10# flies Forward and side
(140,180,280)
(10/10,15/10,11/10)

-Rear delt cable machine (60,70,70,80)
(13,10,12,9)

-Lateral raise machine (50,70,80)
(14,7,6)

Good workouts today, delts were on fire afterwards...

[Love2lift21]

Got a sample of Shock Therapy/ Storm today, My workout was amazing!! I felt superpumped, although I didn't as energized as with my other stack (Sometimes too energized). I am finishing up my set of n*shotgun/n*synthesize. Definitely considering the Shock Therapy/ Storm when I run out.
---
Pullups
10 wide, 9 wide, 8 regular, 7 neutral, 6 chin

Dips
17,12,11,10

Cable Low Row/SS Diamond Pushups
(80,100,110,120)
(14/20, 11/14, 10/13, 10/13)

T-Bar Row (45,70,90,115)
(15,13,10,7)

Hammer Strength High Row (140,180,230*,230*) *PR
(15,10,7,8)

Hammer Strength Reverse Grip Pulldown (140,180,200,210)
(13,11,12,10)

Rope Tricep Pushdown (32.5,42.5,47.5,52.5)
(15,11,8,6)

Reverse Grip Pushdown (42.5,52.5,57.5)
(15,10,9)

Overhead Rope Ext (42.5,37.5,42.5)
(10,10,8)

Chins (9,6,6)

Weighted Crunched (10,25,25)
(15,10,12)

Im gotta add I still wanted to keep going. Had to get outta there though. ST is the ShiT!

[Love2lift21]

-Squats (90,140,180,90) (15,11,10,10*) *Went real deep on that last set
-Leg Press (140,180,270,360) (13,15,13,10)
-Leg Ext (80,120,140) (15,12,10)
-Prone Leg Curl (70,90,100) (16,11,8)
-Rotating Calf (Plate loaded) (90,135,135) (20,11,15)
-Seated Calf Raise (90,135,135) (20,11,15)
-Lower Back Extension (BW,25P,25P) (20,13,15)

Legs are burning today... Off the weights today but doing muay thai.
On another note been eating a little better this week. Plan on starting animal cuts next week, just hope they have the new formula at the store I buy my supps at...

[Love2lift21]

-DB Flat Bench (50,70,80/35)
(10/10/10*,10,6/11) *Single, then both
-Incline DB (50,70,80/35)
(12,10,8/7)
-Hammer Strength Decline Machine (140,180,200)
(15,12,10)
- Cable X-overs
High (22.5,27.5,30)
(15,13,12)
Low (15,17.5,17.5)
(13,12,10)
Cable Flies (100,110,110)
(11,12,10)

HS Bicep curl/SS BB Wide curl
(45/10,55/10,70/15,45/15)
(12/10,10/10,10/8,12/10)

Concentrated Hammer curl (25,30,30)
(11,12,12)
Reverse grip curls (3,5,6,6)
(15,13,10,10)

[strivin for more]

whats muy thai? and btw, im diggin this log thus far haha.

[Love2lift21]

whats muy thai? and btw, im diggin this log thus far haha.
Thnx bro! Muay thai is a form of kickboxing, lots of knees involved. It's an intense workout, real cool though, MADD fun, i'm loving it. 7/29 was mt again, and delts/traps on fri 7/31, I'll be posting that one up later tonight, pretty hard to edit this on my iPhone...

[strivin for more]

haha no kiddin. small keyboard. so its good cardio then huh? is it an aggresive style of martial arts or defensive?

[Love2lift21]

haha no kiddin. small keyboard. so its good cardio then huh? is it an aggresive style of martial arts or defensive?

I would consider it agressive, then again I'm only a beginner and just learning about it, but you're not just waiting to counter all the time. You're timing combos and attacks.

[Love2lift21]

BB MP, SS front raises 20#
(20,40,60,80) (12/10,15/10,12/10,10/10)

Rear delt on machine, ss lat raises 10# plates
(60,70,80,80) (12/12,12/12,10/10,10/10)

Lat raise machine ss 15# front raises
(50,70,80) (16/10,10/10,9/10)

On smith machine:
UH grip shrugs (140,180,230) (20,18,11)
Rear shrug (140,180,230) (15,12,10)
Neutral grip shrugs (180,270,360) (20,12,7)

Shoulders felt awesome after this, it was an early workout too, so it felt great. I don't usually get to workout on an early tip. Cleaned up my eating a good bit this week, pretty glad about that. Intend to start morning cardio this week, seeing how I'm still up at this time it might be a struggle, but I gotta get into that habit!

[strivin for more]

that kickboxing has to be a blast then. and good luck with wakin up early for the cardio. ill be sleeping in :)

unfortunately summers not too much longer...

[Love2lift21]

I have every intention too, but damn, I couldn't prepare my stuff to take to work last night, and still got to sleep pretty late. I did get the alarm but I was dead :| I'm still gonna try to get it this week... At least 3 times... Actually I can do it after my workout today, not ideal, but better than none...

[C.Coronato]

Lots of volume brother. Keep on bangin.

[Love2lift21]

that kickboxing has to be a blast then. and good luck with wakin up early for the cardio. ill be sleeping in :)

unfortunately summers not too much longer...
Lucky you, I remember those days... Actually I don't...hehehe So I didnt get it in the morning, but I did get on the treadmill today for 30 minutes at an incline.


Lots of volume brother. Keep on bangin.

TTL! Thanx for stopping by bro, I'm subbed on your Journey! You're really banging 'em out!

[Love2lift21]

- DL's (90,140,140,160,160) (15,8*,9,6,6) *My grip gave out on that set, also the last two sets were mixed grip
- Pullups (11,10,10,10,8) (reg,wide,chin,neutral,wide)
- Dips (15,13,11,11)
- DB Rows (50,65,70,70) (20,12,10,10)
- Low Row machine, SS Diamond Pushups
(8,9,10,11) (12/16,12/16,10/12,8/13)
- T-bar Row (45,70,90,115) (15,13,10,8)
- Skull Crushers/SS CG press (50,50,60,60) (17/17,20/20,11/12,10/13) I kept wanting to go up in weight but couldn't find any other curly bars :|
- V-bar pushdown (42.5,47.5,52.5,62.5) (15,13,10,8)
- Reverse Grip pushdown (42.5,52.5,52.5,57.5) (14,8,12,8)
- OH Tri Ext (42.5,47.5,57.5,62.5) (15,12,10,8)
Did 30 minutes of cardio after the workout today, felt really good after :)

On a side note, I saw the uni-liver tabs last week and bought a jug, read a lot about these for a while. So now my supp stack is looking like:
1-animal pak
2-animal omega
3-animal flex
4- uni-liver (about 10-12 a day)
5-cr2 creatine ethyl esther
6-n*sh**gun pre
7-n synth during
8- on whey pre and post
9- casein at bedtime

I can't wait to run out of the no stuff and cr2, I tried a sample of shock therapy/storm, and loved it! The store I get all my stuff at doesn't stock storm, so I'll have to order that.

[strivin for more]

i hate it when grip gives out gettin back stuff done. and good job gettin the cardio in. are you just plannin on doin it after liftin now, or are you still aiming for morning sessions?

[Love2lift21]

i hate it when grip gives out gettin back stuff done. and good job gettin the cardio in. are you just plannin on doin it after liftin now, or are you still aiming for morning sessions?
my intention is still doing it in the morning, however by the looks of it I'm gonna continue doing it after lifting when I don't do it in the morning... Today will be the same thing.
Work, errands, lift followed by cardio again...
Peace

[Love2lift21]

So after a long day of work, apartment hunting and running a couple other things, finally got to the gym around 10p:
-BB Military Press
(40,60,80,80) (16,13,8,9)
-BB Upright Row
(20,40,50,50) (12,11,9,8)
-Rear Delt Machine
(75,90,105,105) (16,13,10,9)
-Lat Raise Machine
(50,70,80,80) (20,10,7,8)
-DB Front Raises
(25,35,30,30) (12,10,11,10) **Too much swinging on the second set so went down in weight
-DB Lat Raises
(25,30,25) (10,10,10)
-UH Grip shrugs (on Smith Machine)
(90,140,180,270,270) (20,20,15,7,8) Mixed grip on the last 2 sets
-Neutral Grip on the Plate loaded machine
(180,270,360) (20,14,8)
-Pullups
(10,7,9) (chin,wide,reg)
Followed this with 30 minutes on the treadmill with an incline.

Got home and couldnt get to sleep for a while, the one thing I dont like about a late workout...

[Love2lift21]

Chest
BB Flat Bench (90,140,140,90) (13,8,8,10)
BB Incline Bench (70,90,110,50) (12,10,8,14)
BB Decline Bench (90,10,110,90) (12,10,10,11)
Flies Machine (80,90,110,130/60) (15,15,12,8/9)
Bicep
Wide BB Curl SS Single concentrated curl (20/25,20/25,40/25) (13/10,12/10,10/10)
HS Bicep curl SS 25# hammer curls (45,55,70) (12/10,12/10,10/10)
Rope Curl (32.5,37.5,37.5) (15,11,10)
Reverse Grip Curl (32.5,42.5,37.5) (15,11,10)
Reverse Crunch SS Chin Ups (15/6,15/6,15/6)

Today I did the cardio before lifting while I waited for my workout partner for the day. 25 minutes incline @ 10... Putting in the work, Just gotta keep the diet in check and incorporate the Cuts as soon as I find a place that sells the new formula already. Might go by the store where I buy everything, maybe they moved the older ones already.
Open about tomorrow, Muay Thai...
Peace

[strivin for more]

good job the last couple days man. keep it up!

[Love2lift21]

good job the last couple days man. keep it up!

Good looking out bro, I been checking on you too bro, you pushing big weight homey!

[C.Coronato]

Looking good brother. Keeping consistent, thats good.

[Love2lift21]

Looking good brother. Keeping consistent, thats good.

Thanks bro! Feeling real good right now...

[Love2lift21]

Tonight was another MT session, started off with intervals on the treadmill before training. Crazy intense, proud of the amount of cardio I got in today.... Tomorrow's wheels.
I'm starting to feel like I seem cardio obsessed... Actually I hate it, but I feel like its the only thing missing from my puzzle in order to get me the results I want.

[Love2lift21]

Woke up pumped today, didn't go running, but did about 20 minutes jump rope before going to work. Loving it, feeling real good all day...

[strivin for more]

Tonight was another MT session, started off with intervals on the treadmill before training. Crazy intense, proud of the amount of cardio I got in today.... Tomorrow's wheels.
I'm starting to feel like I seem cardio obsessed... Actually I hate it, but I feel like its the only thing missing from my puzzle in order to get me the results I want.

haha when i need to do it i seem to go on and off about it. somedays i really look forward to it because its a large part of gettin shredded, and other days i cant even look away from the timer. you must be on a "cardio high" ahah

[Love2lift21]

Pullups (10R,10W,10C)
Squats (90,140,180,180,90) (12,10,7,7,10)
Hack Squat Machine (90,110,130) (10,10,8)
Machine Extensions (80,100,120,140) (15,12,10,10)
Seated MAchine Curls (90,110,120,130,140) (15,12,10,10,7)
Calfs
Rotating plate loaded (2p,3p,4p) (20,20,12)
Seated raise (2p,3p,3p) (15,11,11)
Pullups (10n,7w,7c)
Legs felt great today... Burned it out... Peace

[Love2lift21]

haha when i need to do it i seem to go on and off about it. somedays i really look forward to it because its a large part of gettin shredded, and other days i cant even look away from the timer. you must be on a "cardio high" ahah

I guess you can call it that, do feel really good this week, got it in... Trying to really shred, still tryinna find the new cuts locally. Anyways its freaking late and I'm still up. Gonna check out my homeboy grapple competition tomorrow. B-E-Z

[Love2lift21]

-Superset Pullups/Dips/Pulldowns (85,100,85)
(12/15/10,10/12/10,7/10/10)
-Reverse Grip Pulldown (HS Machine)
(90,140,180,90) (20,15,10,15)
-High Row (HS Machine)
(90,180,230) (20,13,11)
-Low Row (HS Machine)
(90,180,Drop Set 3pps/2/1) (15,12,10/10/10)
-T-Bar Row
(1p,2p,3/2/1) (20,13,10/10/10)
Tri
-Wide Grip PD *(8,9,10,12/9/6) Notches, don't really know if these are 10# increments
(15,13,10,6/7/10)
-Reverse Grip PD (6,8,9/5) (13,10,9/11)
-V-Bar OH ext (5,7,9,11) (20,15,15,14)
-V-bar PD (8,9,10) (15,10,12)
-Tri ext machine (45,55,60) (12,10,10)
Abs
40 Minutes cardio on elliptical...
Getting it in! 1
Vic

[strivin for more]

gettin work done.. nice!

[Love2lift21]

gettin work done.. nice!

You know this man!

[Love2lift21]

Hadn't been able to post for a couple days, here are the last 2 workouts:
Delts/Traps 8/11
-MP Cambered Bar, SS 10# lat raises (20,50,70,70) (20,20/15,12/12,10/10)
-Rear Cable lat raise, SS 25# Front raises (2,2,2/1)(11/10,10/10,10d10/10)
-Rear delt machine (6,7,8,9/5) (17,13,10,8/9)
-NG Traps Plate loaded (2pps,3pps,4/3/2) (22,15,5/7/10)
-Upright row (50,60,70) (12,11,12)
-Smith Machine OH Grip Shrugs (140,190,280,190,140) (15,15,10,15,17)
-Rear Shrugs (140,190,240,190,140) (15,15,8,12,15)

Chest/Bicep 8/12
-Flat Bench BB (50,90,110,140DS90) (20,15,10,7/6)
-Incline Bench BB (50,90,140/90) (14,10,6/4)
-Decline Bench BB (90,110,140/90) (11,10,7/6)
-Flyes Machine (90,110,130) (15,10,10)
Bicep
-HS Bicep Machine SS Straight bar (55/20,65/15,70,15) (12/10,9/10,12/10)
-Single Concentrated curl SS Reverse Grip Curl (25/20,35/20,35/30) (12/10,10/12,10/10)
-Chins (8,6,6)
-Hammer curls 3 sets of 10 with 30#’s

8/13 was Muay Tai, Legs today and more MT 2morrow.
Peace

[strivin for more]

killin it as always. keep it goin!

[Love2lift21]

-Pullups (12,11,8,8) alternating grips wide,regular,narrow,chin
-Squats (50,90,140,180,200) (15,13,11,10,6)
-Hack Squat (90,140,180) (12,10,10)
-Leg Extensions (100,120,160,160) (15,13,9,9)
-Seated Curl (100,120,140,150) (15,11,8,5)
-Standing Calf raise (120,180,220) (15,14,12)
-Rotary Calf Machine (2p,3p,4p) (22,15,10)
No cardio on Friday. Got it in pretty good during the week, and I'll be doing the same this week.
Saturday and Sunday was off, will start this week with shoulders.

[Love2lift21]

killin it as always. keep it goin!

You know it man, thnx for checking in...

[Love2lift21]

-Pullups (10,11,8,9,4) Wide,Reg,Chin,Narrow,Wide
-Military Press Machine (90,140,160,180/140/90) (15,13,10,6/5/5)
* Went to a different gym and wasn't really liking this machine Still got em in though...
-Upright Rows (20,30,40,50/40/20) (15,10,10,5/5/8)
-Front Raises (20,25,30,35/30/20) (16,14,10,5/5/8)
-Bent Over Lat Raises (20,30,30,30/25) (15,10,12,10/10)
*First Time I tried these, feel like the Range of motion is more limited compared to the reverse fly/ rear delt machine...
-BB Shrug (1pps,2,2,3/2) (20,15,15,5/6) *I'm usually able to get more of these :|
-NG Shrug on Machine (2,3,3/2) (20,12,6/10) *Another machine I wasnt feeling. It could be just mental, but I'm more comfortable on the HammerStrength vs Nautilus
-Lat Raise Machine (35,65,80,90) (25,14,10,8)
Rear Delt on Machine (85,100,130,135) (15,15,9,7)
Followed this by 35 minutes Cardio... Felt reeeeaal nice after this w/o

[C.Coronato]

Hell ya, tons of volume in here. Time to GET BIG!

[strivin for more]

that workout musta taken forever! looks like a lot of volume. and followed by 35 min of cardio? thats a multiple hour venture there. haha

[Love2lift21]

that workout musta taken forever! looks like a lot of volume. and followed by 35 min of cardio? thats a multiple hour venture there. haha

No lie brother, i went over my 2 hour parking validation :). I'll be putting up the last cpl days in a few mins.

[Love2lift21]

Hell ya, tons of volume in here. Time to GET BIG!

YesSir!
Yo saw them vids from the abc @ metroflex, looked like a great time.

[Love2lift21]

Still doing it...
8/18 Back n Tri
-Pullups (12W,10R,10W,10N)
-Dips (15,11,13,10)
-T-Bar Row (45,90,115) (20,15,12)
-Deads (90,90,140,160) (12,12,10,8) Loved ‘em this week, Haven’t been sore like last time I did these (lower back was sore for like 4 days!)…
-Reverse Grip Pulldown (90,140,180,180) (20,15,12,12)
-High Row (140,180,230) (15,15,12)
-Low Row (140,180,270/180/90) (12,12,10/10/10)
Tri
-Closed PD (9,10,11/8) (16,13,10/12)
-Reverse Grip PD (8,9,10/6) (12,12,9/12)
-DB Overhead Ext (55,60,70) (16,14,13)

Followed with 30 minutes cardio

8/19 Chest n Bi
-BB Flat Bench, SS with 15# DB flyes
(50,100,150,150/100/50) (20/20,12/15,8/15,6/6/10/10)
-Incline Bench (50,100,150,150/100/50) (20,10,5,6/5/6)
-Decline Bench (50,100,150,150/100/50) (20,11,5,5/5/7)
-Flyes Machine (10,110,120,130/70) (13,10,9,7/10)

Bicep
-HS Machine (25,50,75,75/50/25) (20,12,12,10/10/12)
- ^^ SS BB (20,30,40,20) (12,10,10,10)
-Reverse Grip Cable Curl (3,5,6,8/3) (30,15,15,8/15)
-Wide Cable Curl (5,6,7,7/3) (13,12,11,10/10)

No Cardio :|

[strivin for more]

definitely keepin those bench seats warm. your not gone hahah.

and no cardio? tsk tsk. hahaha.

[Love2lift21]

definitely keepin those bench seats warm. your not gone hahah.

and no cardio? tsk tsk. hahaha.

You know this maaaaan... Its been a rough week, so havent been able to put in the cardio time, had to sacrifice something... Anyways... This should be getting a little better soon...

[Love2lift21]

-Squats (90,140,180,230*) (15,12,11,5*) *PR
-Hack Squat machine (180,180,240,240) (12,10,12,12)
-Extns (95,110,125) (20,16,15)
-Crls (95,125,140) (16,10,10)
Calves Sitting Raise
(100,150,200,200/150/100/50) (20,20,15,10,12,16,16)
-Rotary Machine (95,110,125,140) (23,25,20,15)
Pullups
Abs

I like to throw in the pullups whenever I can, hadnt thrown in abs in a while either... peace...

[Love2lift21]

-Pullups (11W,11R,10W,11N,8C)
-Low Row Machine (8,10,12,13) (12,10,9,8)
-Bent over BB Rows (50,70,90,100) (16,15,10,10)*
*Hadn't done these in a while, my lower back was hurting after for a while like if I would've done some deads!
-DB Rows (55,65,75,80) (20,14,11,10)
-Hammer Strength Reverse Grip Pulldowns
per side (45,70,95,115,115) (20,15,12,6,6)

Tri
-Dips BW (20,13,14,11)
-Skull Crushers/SS CG press with the EZ Bar
(50,60,60,70) (15/15,10/10,10/5,7/7)
-Cable OH tri extn with rope (4,6,6,8/6/4) (15,13,10,6/6/10)
-Pushdown CG (6,8,9,10/8/6) (20,12,10,8/6/8)*
-Pushdown WG (6,8,10,12/10/8/6) (20,15,12,5/6/8/10)*
Never thought of doing both of these grips, actually never really did the wide grip on the cables, I would just do reverse grip wide. Seen this on TTL's journey so I gave it a shot, liked it too...
-Pushdown RG (6,8,10,11/9/7) (20,10,6,4/4/6)

Followed this with 25 minutes cardio and 15 minutes in the sauna... Loveeely... Was here for like 2.5 hours no lie, my mind wasn't all there for the first part of my workout, wasted a lot of time in between exercises thinking of what to do next. I'll blame it on the fact I was tired, didn't get enough sleep last night and by the looks of it on the same track tonight...
1
-

[Love2lift21]

-Hammer Strength Military Press (140,160,180,180/140/90) (12,12,6,7/5/6)
-Upright Rows (20,30,40,50/40/20) (15,12,10,6/6/8)
-Pullups (12W,9R,9C,10W)
-DB MP (35,45,50,60,45) (15,11,9,5,9)
-Front Raises (25,35,40/35/25) (12,10,6/6/10)
-Lat Raise Machine (30,70,80,90) (20,10,10,7)
-Rear Delt Machine (80,90,100,110/90/70) (12,10,9,5/5/6)
Shrugs on Smith Machine
- (90,180,230) (20,14,10)
-Rear Shrugs (90,130,180,200/180/130/90) (15,15,10,10/10/10/10)
-Neutral Grip on Machine
(180,270,360/270/180/90) (12,12,10/10/10/12)
Followed this by 25 mins cardio, I was still up for cardio but had been in there for too long and had to make it somewhere. Feel good.

[strivin for more]

those look like some well-volumed workouts these past few days. good job!

[Love2lift21]

-Flat Bench (90,90,110,140,140/90) (14,12,11,8,6/7)
-Inc Bench (90,90,110,120) (10,10,8,6)
-Dec Bench (90,90,110,120) (12,10,9,5)
-Cables:
High to low fly *(22.5,25,27.5) (17,15,10)
Low to high fly *(12.5,20,20) (15,10,10)
*Each side
Couldn't really think of a better way to describe these. My lifting felt pretty weak overall, guess just an off day. Gonna take tomorrow off.

Bicep
-SS Plate loaded cambered bar, closed grip on bench:
(40,60,60/40/20) (12,10,10/9/8)
-SS concentrated curl (25,30,30) (10,10,10)

-SS Wide grip BB (20,20,30,40) (12,12,10,10)
-SS DB Hammer Curls (30,35,35,35) (10,10,10,10)

Reverse Grip Curl *(6,7,8) (11,10,8) * Notches on stack.

Followed this with 40 minutes of cardio on the elliptical... Getting it in. As i mentioned before, I was pretty tired at the beginning and even after, I was mad I forgot my Shock Therapy at home too :( Would've definitely helped... Oh well, tomorrow's another day.
Peace
Vic

[C.Coronato]

Looking good brother. Lots of volume will equal growth and strength. Keep pushing my man.

[Love2lift21]

Looking good brother. Lots of volume will equal growth and strength. Keep pushing my man.

Thanks bro. I was thinking of taking today off, went hard monday and tuesday so I felt like my chest w/o wasn't as good as usual, so went for more volume instead.
Actually I'm gonna go in a do some more cardio today :| Then hit the wheels hard tomorrow.

[Love2lift21]

So I kind of took the day off today, i'm really on some cardio shit lately so I went in for a little while. Went something like this:
Pullups dips
10W/14,10W/12,12N/12,7W/12
30 mins cardio
Pullups diamond pushups
7W/12,10C/12,7W/12

WHEELS TOMORROW. 1

[Love2lift21]

-Pullups (12N,11C,9R,8W)
-Squats (60,90,140,180,200) (16,15,10,10,6)
-Sumo Squats (75,100,120,140) (10,10,10,10)
*Thought of doing these after reading lockjaw's post about the standard leg day everyone does... hehe Not bad. Had to start stacking 10# plates on the DB's to go up though...
-Extention (140,160,180,200) (12,10,8,6)
-Curls (100,140,150,150) (12,10,8,7)
-Rotary Calf (2p,3p,4pp,5p*) (15,12,10,10) *PR
-Seated Raise (3p,4p,5p*) (10,10,7)
Felt great, wasn't as sore as I expected the next day. I want to watch my form though, so I'm not gonna go up next time and just concentrate on getting them right. Also gonna throw in some SLDL's in the mix.

[Love2lift21]

- Pullups (11w,11r,11n,9w)
- Dips (17,15,10,7/2) Last three used a 10# DB Kinda embarassing to pull that little, but hey, its a start
- T-Bar Row (70,90,115,135) (15,15,12,10)
- DL (90,140,160) (12,8,9)
- Low Row (90,180,230,DS 3p/2p/1p each side) (15,12,10/10/10)
- High Row (140,180,230) (15,15,12)
- RG Pulldown (90,180,200) (15,12,10)
Tri
- V bar PD (47.5,57.5,67.5,77.5) (17,15,10,7)
- Reverse grip PD (47.5,57.5,67.5,47.5) (13,7,9,12)
- OH Ext (47.5,57.5,67.5) (15,15,12)

25 minutes intervals... Felt real nice after this one...

[C.Coronato]

Looking good brother. Lots of volume, keep pushin.

[Love2lift21]

Looking good brother. Lots of volume, keep pushin.

Thnx man, I'm on it...

[t_mh]

Very nice, man. You do chest/bi and back/tri huh? How do you like that?

[Love2lift21]

Very nice, man. You do chest/bi and back/tri huh? How do you like that?
I like it to br honest with you. Feel like I can do more volume on each part this way. I switch between that and chest tri, back bi kinda deal. However, my next switch I want to get into something like I've been seeing in almost everyones journey: back, chest, delts, arms, legs. I gotta see how I map that out. Got a few life changing events on the way so that'll determine a lot. Moving in with my girl, baby on the way and probably swithing to a different gym (this'll let me try s new routine). It's been hard to try to get either of the guys I work out with to switch it up more than the push pull type of change I described above.
Hmm, sorry my answer was that long, I've been wanting to address that for a while. I'm open to suggestions actually. My main concern is basically i'm gonna be needed around the house more, so I'd like to get either a 3 or 4 day split going.

[Love2lift21]

-BB MP/SS DB Press 25# (50/10,70/8,90/10,100/8,50) (15,12,8,8,12)
-Front Raises (30,35,40) (11,10,8)
-Rear Delt Machine (80,90,100,110/90/70) (13,12,10,5/5/6)
-Lat Raise Machine (50,70,90,110/50) (15,12,10,10/10)
Shrugs (on Smith Machine)
-(140,180,230,320) (20,15,12,12)
Rear (90,180,270) (20,12,10)
Followed this with 25 minutes on the bike, wanted to do more but I was exhausted.

[t_mh]

Nice workout today. The BB/DB superset must've been rough.

It's very reasonable to do a 4 day split and most people will tell you 5 is too much anyway. For a while I did Chest, Back, Delts/Traps, Legs (although I still lifted 5 days/week). I've recently added an arm day though and I'm liking that. I'll be on a 5/3/1 soon though which is 3 or 4 days a week. I would guess that a lot of programs are geared toward a 3 or 4 day per week gym schedule so maybe that would be better than a typical split. Just a few thoughts...

[Love2lift21]

Nice workout today. The BB/DB superset must've been rough.

It's very reasonable to do a 4 day split and most people will tell you 5 is too much anyway. For a while I did Chest, Back, Delts/Traps, Legs (although I still lifted 5 days/week). I've recently added an arm day though and I'm liking that. I'll be on a 5/3/1 soon though which is 3 or 4 days a week. I would guess that a lot of programs are geared toward a 3 or 4 day per week gym schedule so maybe that would be better than a typical split. Just a few thoughts...

Yeah man, that was a good one, thanks for the feedback on the splits... Let's see what I end up with, I don't wanna make a change until I actually move and am settled at the new spot...

[Love2lift21]

-BB Flat Bench (70,90,110,140) (20,12,12,8)
-BB Incline (70,90,110) (12,12,8)
-BB Decline (90,110,140) (12,12,8)
-Flyes Machine (110,140,160,175) (12,12,12,10)
Bicep
-HS Preacher Curl/SS DB Hammer (55,70/30,80/30,70/30) (12,11/10,10/10,12/10)
-Wide BB Curl (20,40,40) (12,10,10)
-Seated DB Curl (25,30,35/25) (10,10,7/8)
-BB Reverse Curl (20,40,30) (15,10,12)
-50# Cambered Bar 3X13

[Love2lift21]

-Pullups (10,10,11,8,6) alternating wide,wide,chin,chin,regular
-Squats (90,140,180,230) (12,10,10,7)
-SLDL's (50,100,105) (12,10,5) First time I really try these, didn't bother me the day I lifted, but my legs have been burning last couple days, this was the only difference...
-Extn (80,100,140,180) (15,15,13,10)
-Calf Raise (3p,4p,5p,4p) (16,12,5,15)
-Rotating Calf (3p,4p,4p) (20,15,15)
-Prone Curl (90,110,120) (10,8,5)
Decided to throw a little extra in, while I waited for my buddy to finish his BB game...
-Incline HS (90,140,190) (15,15,10)
-Fly Machine (90,110,120) (10,8,5)
-Reverse Fly (70,90,110) (10,10,5)

[Love2lift21]

-Pullups (12,10,10,6)
-Dips (15,15,12,6/5) Last set with 25# DB (Considering investing on a belt)
-Wide PullDowns (105,130,150) (15,10,10)
-Rear PD's (90,120,120) (15,12,10)
-Neutral Grip PD (Using Triangle shaped handles) (75,105,135) (12,10,10)
-Low Row Cable Machine (90,105,120) (15,12,10)
-DB Rows (60,70,70) (12,10,10)
Tri
Rope PD (32.5,42.5,47.5) (16,11,10)
Reverse Grip PD, Cambered Bar (42.5,52.5,52.5) (15,10,10)
DB Overhead ext (55,65,70) (15,12,12)

[C.Coronato]

Looking good my man, looking good.

[strivin for more]

thats wuite a few pull-ups!

[t_mh]

Solid work. You should definitely get a belt.

[Love2lift21]

Today was muay Thai and some core work...

Looking good my man, looking good.
Thnx bro, your journey motivates the he'll outta me lemme tell you!


thats wuite a few pull-ups!
I love pull ups man. I always think of about a year ago when I couldn't even do 2!


Solid work. You should definitely get a belt.
Thnx t, any recommendation on a belt?

[Love2lift21]

You guys taking uni liver seen th new ingredient profile, noticed a few things were lower on the new one, although the protein remains the same. Pills seem a little larger too, I don't really care though, jus noticed. Is it still a better product?

[Love2lift21]

Last night was Muay Thai
This morning amazingly I made it to the gym before work (6am)
-HS Military Press (90,140,180,180/90) (20,11,100,6/8)
-Pullups (10W,9W,9R)
-Upright Rows (45,55,75,75/45) (12,10,10,8/10)
* Didn't really count the bar's weight before, I guess it looks a lot better if I do... hehe
-Front Raises (20,30,35,35) (10,10,10,6)
-Lat Raise Machine (50,70,80,90/40) (15,10,9,5/10)
-Rear Delt Machine (75,90,105,120) (12,12,11,8)
-Trap Machine (2pps,3pps,4/3) (15,12,10/10)

So this was my first time working out this early and making it to work. Felt great, if I could manage to get some sleep at a reasonable time I would like to keep on doing these workouts, we'll see I guess...

[Love2lift21]

Been out for a few days but I'm back bros! Anyways, last week was really rough, I couldn't get more than two workouts in, but hey, all for good reasons, We're preparing for the little man on the way.
So here goes:
-Pullups (12w,12w,12n,11r)
-Plate loaded Low Row (90,180,230,270) (15,12,12,12)
-High Row (140,180,230,230) (15,12,12,12)
-Deads (90,140,160,90) (12,10,7,16)

Bicep
-HS Preacher curl (55,65,70,80/45) (10,12,12,10/10)
-SS Wide Grip BB (20,20,30,30) (10,10,10,10)
-Single DB Preacher Curl SS Closed Grip 40# cambered bar
(20,25,30) (13/12,12/12,12/12)
25 mins on bike, 15 mins sauna

9/15 Delts-Traps
-Pullups (12w,11w,8r)
-Standing BB Press (50,60,70,50) (10,7,6,8)
-Upright rows (bar,+10,+20,+40) (15,12,12,8)
-Front Raises (25,35,35,30/25) (15,10,10,10/7)
-DB Lat Raise, singles (20,25,25,30/20) (12,10,10,7/8)
-Rear Delt Machine (100,115,130,145/85) (15,11,10,5/7)
-Lat Raise Machine (55,70,80,80/50) (15,10,7,8/7)
-BB Trap (90,180,230,250) (20,12,10,8)

20 mins treadmill

9/16 Muay thay... Killer session last night...

I plan on doing wheelz tonight... 1

[Love2lift21]

-Squats (90,160,180,200) (15,11,10,9)
-Leg Press (2pps,3pps,4pps,5pps) (15,12,12,10)
-Leg Ext (95,110,125,140) (15,12,12,12)
-Leg Curl (95,110,125) (12,12,8)
-Seated Calves (2p,4p,4/2) (15,12,10/16)
-T Bar Row inside Grip (45,70,90) (15,12,10)
- " Wide (90,115,115) (10,10,10)
Standing Calf (120,140,180,200) (15,16,12,12)

[Love2lift21]

- DB Flat Bench (50,65/30,70/30,55) (15,12/10,10/10,10)
- DB Incline (50,65/30,70/30,55) (12,8/10,8/10,10)
- BB Decline (90,110,110) (11,9,8)
- Machine Flyes (90,100,110,120) (12,12,12,12)
- Dips (7,6,6) Wow, not used to such low numbers, but I guess its understandable cuz of the amount of work that already went down
- Straight Bar PD (9,10,10,10/6) (12,10,8,8/10)
- Reverse Grip PD (6,8,8,8/5) (12,8,10,9/10)
- Rope OH Ext (5,5,7) (8,10,10)
Wow today was killer! I'm still trying to get some kind of rythm going, really think an arm day would allow for more volume on biceps and tri. Right now I'm working with:
Back/Bi
Delts/Traps
Legs
Chest/Tri
Throwing in Cardio 3 or 4 times a week, including the MT... Would really like to try out someting else since by the time I get to either Biceps or Triceps I'm already burnt out...

[Love2lift21]

Cardio @ 6 am

Work

Delts n Traps 7 pm
-Pullups (12w,12n,10w,9c)
-DB Press (30,40,55,55/30) (15,12,10,8/8)
-Front Raises (25,30,35,35/15) (12,10,10,10/15)
-Upright rows (45,50,50,50) (12,12,13,12) Improvised while waiting for a machine... Went to a gym that is always packed :(
-Cable Lat Raises (15,10,15,20/10) (10,12,10,6/8)
-HS Shrugs (2pps,3pps,4pps,4/3/2/1) (16,12,10,10/12/15/20)
-Rear Delt machine (75,105,120,135/105/60) (17,11,10,5/5/7)
-Rear shrugs on smith machine (90,140,160,180/160/140) (12,10,10,10/8/8)

Killed the shoulders today... felt greeeeat :)

[Love2lift21]

- Pullups (12w,12r,11n,10r)
- T Bar row (70,90,115,135) (13,13,11,10)
- Deads (90,140,160,180**, 90) (13,11,11,6**,10) ** PR, may not seem like much, but its a PR :)
- HS High Row (140,180,230,250) (15,13,12,10)
- Cable Low Row (8,9,10,10) (14,12,10,10)

- HS Preacher Curl (55,65,70,80/45) (15,10,11,10/10)
- Single Curl on HS, SS Wide BB (25/20,30/30,35/30,35/30) (12/12,10/10,10/10,10/10)
- Reverse Grip cable curl (4,5,6,6) (12,12,10,9)

Cardio was in the am, 30 minute run/walk before going to work... Getting it in...

On a side note, was thinking of doing a split like:
-arms
-back
-chest
-delt/traps
-Either do a day just for wheelz, or include a different group with each of the previous days in order to try to run a 4 day split instead of 5, that would be a little hard for me.

I don't mind getting it in, don't get me wrong, I just got a little one on the way, moving, and a whole lot of other shit going on so I can't get in the gym as often as I'd like to. Think its worth mentioning that I'm throwing in some Muay Thai (kickboxing) classes on wednesdays. Thoughts/suggestions?

[C.Coronato]

Looking good brother. Not everyone is looking to get huge or be a bodybuilder. If you want to take some Martial Arts to keep you in shape, thats great brother.

[strivin for more]

i missed the last few workouts, but damn. looks like a lot. keep it up!

[Love2lift21]

i missed the last few workouts, but damn. looks like a lot. keep it up!
We on it man... Thnx fam.


Looking good brother. Not everyone is looking to get huge or be a bodybuilder. If you want to take some Martial Arts to keep you in shape, thats great brother.
thnx for chekin in man, just mixing it up a little bit, the iron is still my bread n butter...

[Love2lift21]

Tonight was MT, off the hook. Tomorrow'll be off, got a graduation to go to, pick it right back up with chest tri on Friday... Wheels on saturday. 1

[Love2lift21]

8/25 Chest Tri
-Pullups/Dips
(12/15,10/15,10/12,10/12) Alternating Grips on the pullups (neutr,wid,reg,chin)
-Flat BB (90,140,160,180/90) (12,10,6,4/8)
-Incline BB (90,140,150,90) (10,6,4,11)
-Decline BB (90,140) (12,6) *switched to HS machine
-Dec HS (140,180,180) (15,11,10)
-Machine flies (90,110,130,140/60) (15,12,8,7/12)
-Wide HS (90,140) (15,12)
Tri
-Cable Pushdown (6,8,9,12/6) (20,12,12,10/8)
-Reverse Grip PD (6,7,8,10/5) (12,12,10,10/10)
-DB Tri Ext (50,65,75) (14,10,7)
-Skull Crushers 60# (9,10,10) My tris were shot by the time I got to these…

[Love2lift21]

8/26 Wheelz
-Squats/Pushups (90,140,180,250,230) (15/20,12/20,12/20,3/20,5/20)
-Seated Calves (2p,3p,4p,5/4/3/2) (20,12,11,4/7/8/12)
-Leg Ext/SS Rear Delt Mach @ 70 (100,120,160) (12/10,12/12,10/12)
-Seated Leg Curl (90,110,140) (20,15,15)

The 250 squat was a PR, happy about that :). I'm gonna focus on repping that though before trying to go any heavier.

[strivin for more]

8/26 Wheelz
-Squats/Pushups (90,140,180,250,230) (15/20,12/20,12/20,3/20,5/20)
-Seated Calves (2p,3p,4p,5/4/3/2) (20,12,11,4/7/8/12)
-Leg Ext/SS Rear Delt Mach @ 70 (100,120,160) (12/10,12/12,10/12)
-Seated Leg Curl (90,110,140) (20,15,15)

The 250 squat was a PR, happy about that :). I'm gonna focus on repping that though before trying to go any heavier.

congrats with that pr man! 250s a great deal of weight!

[Love2lift21]

congrats with that pr man! 250s a great deal of weight!

Yessir... thnx man, real happy about that... Gonna focus on bringing up my other lifts which aren't progressing...

[C.Coronato]

Get big, hell yea man. Keep doing your thing.

[mscuillo]

Get in here man and keep this thing going when you get a chance!! You've done a good job so far and this will help you improve!!

[Love2lift21]

Get in here man and keep this thing going when you get a chance!! You've done a good job so far and this will help you improve!!

Thanks bro, I might get in here later tonight and post last week and this week... Thanks for checking in though!

[Love2lift21]

What's up brothers!? I'm back in here! I been doing as much as I can in terms of Iron time, finished moving and pretty much settled in. Baby boy is here and healthy, tons of fun/work/sacrifice, but at the end of the day it is all worth the effort.
Now to the matter at hand. I been getting a couple lifts in here and there with mscuillo. Awesome liftin partner for sure, he always got a plan and motivates the hell outta me. So this week is going to be an incomplete split as well, with the gym closing early today and closed tomorrow.
I'm gonna just start posting my log next week and take it from there. I am aiming to get a 4 split going, something like (back/bi,delts/traps,chest/tri,wheelz).
As I've mentioned before I am completely open to advice/suggestions, so please keep 'em coming. My diet is what really needs work, I'll begin posting those as well, and I'll be brutally honest with it. I'm pretty sure the reason I hadnt posted that before is because I know how bad it is. I'm gonna make every effort to prep my meals ahead, again, not to make excuses because I know others have even less time than I do, but I have a really hard time juggling my time between work, baby, and house work. Sorry for the long-winded post, that's all for now... 1

[Love2lift21]

7:30 -1/2 cup oatmeal (soaked overnight) blended with 1 scoop whey (24g prot)
- 1 large banana

10:30 - 1 cup oatmeal
-3 egg whites
- small scoop of craisins
- 1 tbsp natty pb

12:30 Leftover from BBQ:
- 1 med red potato
- 1 small strip skirt steak
- 1 strip short ribs
- 1 piece argentinian sausage

3:30-4:00 planned
- 50 g whey
- 1 green apple
Do Work @ 530

6:30-7 ( should be getting out of the gym)
- 1 EAA nitro, immediately after
- 50 g whey, 20 minutes later
- 1 cup cottage cheese

Dinner will probably be around 9-930, not sure what it'll be yet...

-Bedtime around midnight or 1... My son prevents from bedtime being any earlier, gotta give wifey a hand to keep her sane.

I'm planning on starting the workouts laid out be Rage in the red team's iron contest, hopefully be able to implement their diet sometime soon, will see how it goes...

[Love2lift21]

1/5
7:30a
- 1 cup oatmeal
- 24g whey
- banana
10:30a
-1 pb n jelly on whole wheat
12:00
- 1.5 cup hamburger helper
- salad
3:00 p
- 1 cup cottage cheese
- 1 green apple
4:45 p
- 50g whey
So far today doing pretty good, starting to notice it makes a difference if I think of keeping the log and what I eat.
Couldn't lift yesterday, but will be in today, back!

[Love2lift21]

Lifted @ 6 pm, first time trying Rage's split... Man I have to say, it could be due to the fact I have been out for while, but I was smoked by the end! I could barely finish my rear delts, which I'm usually good at.

-Bent over BB rows (45,95,95,95) (20,15,15,15)
-Closed grip pullups (14,11,7)
-Straight arm pull-downs (37.5,52.5,52.5) (20,15,15)
-Standing DB Shrugs (50,55,50,50) (50,30,33,40) * This was insane, never did such high reps!
-Reverse flyes on machine (80,70,60,70) (12,11,9,7) ** I was dead by these! I usually crush these, but I was done!!

Followed with 45 mins cardio... Really Trying to get it in, want to really stick to the program...

[Love2lift21]

6:45a
- 1 cup oatmeal
- 24g whey
- large banana
10:00a
-cup cottage cheese
-green apple
12:00
- Aguadito (peruvian soup)
- 2 chicken drumsticks
3:30 p
- PB n J
- 50g whey
Gym
7:00 p
-EAA Nitro
7:45 p
-50 g whey
8:30 p
-2 Fried Tilapia fillets ~12 oz
-3/4 cup white rice
-1 cup broccoli

[Love2lift21]

inc DB Press: 70x8, 75x7
Weight dips (sub for decline bench): quarter x 8, plate x 5, plate x 3/ bw X failure
DB Fly: 55x12, 45x10, 45x10
Push-ups w/45 lb plate on back: 8, 6, 2 ** I was beat at this point
Machine Preacher Curls (45,70,80,80) (16,12,6,7)
Hammer Curls (25,30,35,35) (12,10,10,10)
High Cable Brachial Curls 3X10 *can't remember weight, learned from mscuillo, great one
Bent over curls (30,30,30) (10,10,10) *Another one I learned from m, great isolation here!
Cable Crossover 21's: 3x21....I forget the exact weights. 7 high, 7 middle, 7 low!!

[mscuillo]

Try to get some more cottage cheese before bed too! It is a slow-acting casein protein and will be released through the course of the night; which will help anti-catabolism!! Usually a cup or so is good for an 8-hour sleep. It's not that heavy on the stomach either, so you can eat it with something else if you prefer!! Everything else looks good and I know you're putting the work in the gym too buddy!! Wheels tomorrow!!

[Love2lift21]

Try to get some more cottage cheese before bed too! It is a slow-acting casein protein and will be released through the course of the night; which will help anti-catabolism!! Usually a cup or so is good for an 8-hour sleep. It's not that heavy on the stomach either, so you can eat it with something else if you prefer!! Everything else looks good and I know you're putting the work in the gym too buddy!! Wheels tomorrow!!

Thanks bro! I forgot to mention I've been doing a shake @ bedtime 48 grams of casein... Which would be preferable, the shake or the CC?

[Love2lift21]

Meals:
7a
- 1 cup oatmeal
- 24g whey
10:00a
-2 tsp pb
-green apple
12:00
- 2 Tilapia fillets
- rice
- brocolli
3:00 p
-Guava pastry and cake :(
4:45 p
- 50g whey
7:00 p
-Rice / chicken

12:00
48 g casein shake

[mscuillo]

Thanks bro! I forgot to mention I've been doing a shake @ bedtime 48 grams of casein... Which would be preferable, the shake or the CC?

Do the cottage cheese with one scoop of protein; either mixed in or separate. That will give you enough pro before bed and the benefits of the cottage cheese!!

[Love2lift21]

Warmup set of SS Pullups/Dips
(11/20,10/14,8/10)
-Seated DB Press (35,35,40,45/25,45/25) (15,15,10,10/5,10/5)
-Standing DB Front Lateral (25,30) (15,15)
-DB seated side laterals (25,20,20) (15,15,15)
-Closed Grip Bench Press (95,115,135,135) (12,8,8,6) This was my first time on these, really like 'em, always read how good they are for tri's
-DB Kickbacks (20,25) (15,15)
-Cable Pressdowns (50,57.5) (20,11)

I'm loving Rage's routing so far, Felt crazy pumped walking out the gym, this was on saturday and the gym was closing by the time I finished with the weights, so I couldnt get the cardio in... :|

[Love2lift21]

Off 1/10
Week B of Rage's routine, still loving it, madd pumped when I was done, was able to get 20 minutes on one of the bikes. Ran late, went to a gym I don't usually go to, so I couldnt stay longer... Glad I was still able to make it to the gym, had to take care of my wife's car right after work, got her on the road and hit the iron like at 8:30... :)
-Pullups (12,12,10,6)
-Alternating DB Rows (50,60,70,70) (15,15,15,15)
-V-Bar Pulldown (95,120,135) (20,13,11)
-DB Pullovers *Subbed with HS machine (90,110) (15,15*) 12 good ones on last set
-Standing BB Shrug (135,225,275) (20,20,12)
-DB Reverse Flyes (25,30,30) (20,15,15)

Oh, on the meals tip, found out about myplate.com the other day, that site is awesome for counting cals... Getting the hang of it but I've been logging everything over there the last few days... Still staying on track for the most part...
Today I plan on hitting either delts/tri, or wheelz, Saving chest/bi for tomorrow with mscuillo tomorrow...

[strivin for more]

ive been gone awhile... but im liking the volume as always!!

[Love2lift21]

ive been gone awhile... but im liking the volume as always!!

Yo what's good man, I was gone for a good while too... I'll def sub to your new journey... Keep pushing!

[mscuillo]

Nice job Vic!! Keep tracking everything; obviously it's paying off for you because I know you're making great progress!!

[Love2lift21]

Nice job Vic!! Keep tracking everything; obviously it's paying off for you because I know you're making great progress!!

Appreciate any input as always...

[mscuillo]

Appreciate any input as always...

Keep doing what you're doing!!! Look how much progress you've had in the last 3 weeks!! Actually, both of us have made significant improvements since we started crushing it together!! Bring your camera next week and we'll get some delt footage as well!! Just make sure to keep pounding your protein and good carbs!! Once that Stak kicks in, you should see more changes as well!! Lots of H20 throughout the day as well will help your muscles get fuller and rounder!! But, judging by the food you're eating, the lifts you're having with me, and the progress you're making...you're on the right track!!! Just keep staying as consistent as possible!!

[Love2lift21]

Crushed it with mike again, great lift yesterday, and starting to see the weights get higher which is really motivating. For decline the dip belt we were using snapped, so only did one set of dips and moved on to HS machine...

Incline DB (65,70,75) (10,10,10*) Spot last set
Decline HS (2pps,3pps) (10,8)
DB Flyes (40,40,40) (10,10,10)
Vertical Press on Nautilus *Liked this one, feels kind of like a seated neck press
2pps 3 X 8
BW Dips 4 sets: 10,8,6,6
HS Preacher curl (70,80,80) (11,9,8)
Hammers 30, 3X13
Arnold curls (30,35,35,35) (12,12,10,10)
High Curl singles (50,65,70) (13,10,10)

[Love2lift21]

So I've been trying to figure out an easy way to import my meals without having to retype it all... Formatting comes out crazy otherwise... I'll try this, if not, I'll just post a link to a shared document at the end of each week...

[Love2lift21]

Took the day off iron yesterday, went for a run for about an hour with wifey though, pretty glad, it was nice weather out too... Meals are still on point, I'll put up a link tomorrow for the week's work so that I can get some feedback from you guys... Here's the squat video we got last time I did legs with mscuillo.
http://www.youtube.com/watch?v=TUy6JwmiVaI

[mscuillo]

Took the day off iron yesterday, went for a run for about an hour with wifey though, pretty glad, it was nice weather out too... Meals are still on point, I'll put up a link tomorrow for the week's work so that I can get some feedback from you guys... Here's the squat video we got last time I did legs with mscuillo.
http://www.youtube.com/watch?v=TUy6JwmiVaI

Awesome video bro! Can't wait to hook up with you next week!!

[Love2lift21]

Awesome video bro! Can't wait to hook up with you next week!!

Thanks bro, I'll check you out tomorrow! 1

[Love2lift21]

So I had to go into work today, after running around and doing errands with them fam. After looking on their website, rushed to the LA Fitness location that seemingly closed the latest in the weekend, only to find out it closed like every other location. Was able to finish up though, just no cardio and had to superset Tri pressdowns and skull crushers... Here's how it went:
Standing MP (95,105,105,105) (12,8,8,6,4)
Machine MP (90,110,140) (16,17,10)
Standing side laterals (20,25,25) (15,15,15)
Tricep Pressdowns (100,130,140) (14,12,9)
Skull Crushers (50,60,60) (14,12,8)
Body weight partial dips (12,12,10)

[Love2lift21]

So I gave up on trying to share my meal log from dailyplate, but basically I'm keeping it clean, and taking in an average of about 2300 cals. Last night I smashed back, then went home and prepared my meals for today something along the lines of Rage's outline. Only had enough for 1 day, will have to make more in order to pack a couple days in advance. Here's how back went:

BW pullups (13,12,10,9)
Deads (135,185,235,235) (15,10,8,8)
Cable pulldowns (115,130,145,160) (15,12,10,8)
Reverse grip pulldown (130,145,160) (10,10,10)
T-bar row (90,90,100,100) (8,10,10,10)
Straight Arm Pull down (7,8,9,8) (10,10,10,11)

Followed it with 30 minutes cardio, geez the treadmill is so damn boring... I easily went for a run outside the other day, an hour went by painless, but damn the treadmill is agony.

[mscuillo]

So I gave up on trying to share my meal log from dailyplate, but basically I'm keeping it clean, and taking in an average of about 2300 cals. Last night I smashed back, then went home and prepared my meals for today something along the lines of Rage's outline. Only had enough for 1 day, will have to make more in order to pack a couple days in advance. Here's how back went:

BW pullups (13,12,10,9)
Deads (135,185,235,235) (15,10,8,8)
Cable pulldowns (115,130,145,160) (15,12,10,8)
Reverse grip pulldown (130,145,160) (10,10,10)
T-bar row (90,90,100,100) (8,10,10,10)
Straight Arm Pull down (7,8,9,8) (10,10,10,11)

Followed it with 30 minutes cardio, geez the treadmill is so damn boring... I easily went for a run outside the other day, an hour went by painless, but damn the treadmill is agony.

Yeah, the TM is a bitch!! Contest time sucks, especially when you have to lift early, then go back in the pm for nothing but TM...it's a bitch!!!

[Love2lift21]

Yeah, the TM is a bitch!! Contest time sucks, especially when you have to lift early, then go back in the pm for nothing but TM...it's a bitch!!!

Shiiiet I don't even wanna imagine...

Went over to Sunset Place to get the lift in with Mike, we did the delt work together and he stuck around and convinced me to finish off the rest of my work. It's hard for me to get in the gym 5 days so I'm glad he talked me into throwing in tri's... Here's how it went:

Smith Military Press: (135,155,185,195) (12,10,8,6)
Arnold Press: (35,40,45,45) (12,11,10,10)
1-arm side laterals: (30,30,35,35) (10,10,10,10)
Bent over Rear delt: (40,45,50,50) (10,10,10,10)

BB Shrugs (185,225) (20,20)
BB Upright rows, medium grip: (95 x 10) (2)
CGBP 135 x 10, 145 x 10, 150 x 8, 150 x 8
Weighted Dips between benches 3 X 10-12 (1 plate on lap)

Single OH Tri extention 25 X 10 (3)

Cybex Cable Reverse Overhead Grip 45 x 10, 50 x 10, 55 x 8

[Love2lift21]

Oh, no cardio last night, I think I compensated with the long workout! Definitely gonna put in some cardio today... Chest/Bi...

[Love2lift21]

Great lift today! Felt really good, short pressed for time again, so I'll prolly go in today n hit some cardio... Here's my working sets:
-Incline DB (70,75,75) (10,8,10*) * spot on that last set
-Neck Press (135,135,135) (10,9,10)
-Flat DB flyes (45,45,45) (8,8,9)
-Wide BW dips (10,8,7,4)

-HS Preacher curl (70,80,80/45) (10,8,8/6)
-Hammer Curls (35,40,40,40) (10,10,10,10)
-Cambered bar reverse curl (40,50,70) (16,12,10)
-Arnold Curl (30,35,35) (12,10,10)
Once again no cardio, had to pick up the little one after the gym, and I hate rushing my lifting. I'm guessing I can just go for 3 cardio sessions a week, so maybe one day after weights, then two of my days off the gym.

[Love2lift21]

Leg Exentions:
(50,40,30) (110,130,150)
Smith Machine Front Squats:
(135,155,225,225) (15,12,10,10)
Leg Press:
(4pps,4pps+quarter, 4pps+q) (15,15,15)
SLDL:
(135,185,225,225) (12,10,6,6) *Grip was giving out, didnt want to use straps though, want to get my grip stronger in general...
Seated Ham Curls:
(110,130,150) (17,11,10)
DB Calf raise:
75 X 15 (3)
Standing calf machine:
(160,180,200) X 15
Toe raises:
4 X 25
------
Friday was an insane leg day! Felt really good afterwards, and recovery is going really well, haven't been crazy sore to the point going up and down stairs is agony... Mike is a hell of a motivator... Really pushes me to do more than I thought I'd be able to...

[mscuillo]

Yeah, we had a good lift! It's awesome seeing you progress and get better and stronger in the gym!! Just keep doing what you're doing outside of it too to help improve and reach your goals!! I'll see you tomorrow for back!! We'll get some video doing heavy rows!!

[Love2lift21]

Yeah, we had a good lift! It's awesome seeing you progress and get better and stronger in the gym!! Just keep doing what you're doing outside of it too to help improve and reach your goals!! I'll see you tomorrow for back!! We'll get some video doing heavy rows!!
Thnx buddy! We crushed back too, always a good lift with you man, you're a hell of a push!

[Love2lift21]

HS Military Press (13,10,8) (180,230,230)
Arnold Press (12,10,9,8) (35,40,45,45)
Lat Raises (15,12,10,10) (25,30,35,35)
Bent Over Rear Delt (12,12,12) (25,30,30)
Traps (20,20,15,15) (135,225,275,275)
Upright Rows (12,11,10) (50,70,90)
TRI
Weighted Dips (15,15,15,15) (140,190,210,210)
Single DB OH Ext (12,11,10) (30,30,30)
BW Dips (17,14,16)

[Love2lift21]

Pullups (12,10,10,10,10)
T-Bar Row (70,90,115,135,150) (12,12,10,9,8)
DB Rows (75,80,85) (11,10,10)
Wide Pulldowns (150,160,160,170) (10,10,10,10)
Parallel Pulldown on Cybex (150,170,190,190) (10,10,10,11)
Low Row Cable UH Grip (110,130,150) (12,12,10)
Inverted Row (4 X 10)
The last 3 were new to me, but I really like the way they felt, specially the parallel grip pulldowns... I'm definitely gonna incorporate these in my training...

[mscuillo]

Pullups (12,10,10,10,10)
T-Bar Row (70,90,115,135,150) (12,12,10,9,8)
DB Rows (75,80,85) (11,10,10)
Wide Pulldowns (150,160,160,170) (10,10,10,10)
Parallel Pulldown on Cybex (150,170,190,190) (10,10,10,11)
Low Row Cable UH Grip (110,130,150) (12,12,10)
Inverted Row (4 X 10)
The last 3 were new to me, but I really like the way they felt, specially the parallel grip pulldowns... I'm definitely gonna incorporate these in my training...


Yeah, we crushed it bro...nice job!! Let me know what's going on for next week!!

[Love2lift21]

Yeah, we crushed it bro...nice job!! Let me know what's going on for next week!!
For sure!

1/27 Chest/Bicep

Incline DB (70,75,75,75) (11,10,6,5)
DB Flyes (40,45,45,45) (11,10,10,10)
Flat DB (60,70,70) (10,7,6)
BW dips ** wide (12,10,10,8)
Dec HS (140,160,140/90) (10,7,7/7)
Bi's
HS Preacher curl (70,80,80,90/45) (11,9,8,5/8)
Hammer Curls 40X10 (3)
Arnold Curl (35,40,40) (10,10,10)
Cambered bar Reverse grip curl (70,70,70/40) (10,10,10/10)
Had a great lift yesterday, could've probably cranked out a couple more reps on the db's if I would've had a spot, but hey, at least I know where I stand on my own... Wheelz today!
1

[Love2lift21]

Leg Extentions (120,140,160) (50,32,16) :( Wanted 50,40,30...
Front Squats (225,225,225) (9,10,10)* Working sets.
Leg Press (4P) (3X15)
Seated Leg Curl (110,120,140) (15,15,12)
DB Calf Raise 75X15 (3)
Rotary Calf (2P,3P,3P,4P) (20,15,15,15)
Toe Raises 4 X 25
I was dragging like crazy today... Not enough sleep... Once I got going though it started flowing... I've been comparing and I'm definitely seeing some kind of improvement on my lifts. Stak Worked pretty good, Gonna do a cuts cycle and then another stak, loving the results.

[Love2lift21]

Pullups (10,10,10,10,9)
DB Rows (50,80,80,85) (12,10,10,10)
Deads (135,185,225,225) (10,12,10,10)
T-Bar Rows (90,115,135,150) (12,10,10,6)
Wide Pulldowns (145,160,160,145) (10,10,8,10)
Parallel Pulldowns (150,170,180,190) (11,10,10,10)
MTS Row (140,150,160) (10,10,10)
Followed this with 20 minutes on the elliptical... Felt really good today, hadnt done deads in a while, pretty content with today's workout...

[Love2lift21]

2/2 Shoulders/ Tri
HS Military Press (180,230,230) (14,8,10)
Arnold Press (40,45,45,45) (12,10,8,8)
Lat Raises (30,40,45,45) (10,10,10,10 )
Bent Over Rear Delt (35,35,35) (15,12,12)
Traps (135,225,225,275) (20,12,15,8)
Straight arm pulldown (47.5,57.5,62.5,62.5) (15,15,10,10) Wanted to do these but forgot to throw em in on back day...

TRI
V bar pd (12,10,10) (9,10,11)
Weighted Dips
(15,12,12,10) (180,230,230,280)
BW Dips (15,12,14,11,12)
Reverse grip cbl pd (12,12,8,8/10) (6,8,10,10/6)

2/3 Chest/ Bi
Incline DB (40,70,70,75,75) (10,10,9,8,6)
Flat DB (70,75,75) (8,6,6)
Flyes Machine (100,120,140) (15,10,10)
7/7/7 on Cables (10,15,15)per side (3)
Decline HS (90,140,180,180) (12,10,5,5)
Wide Grip BW dips (6,6,7,6)
Bicep
Standing DB curl (25,30,35,40) (15,10,10,10)
Hammer Curl (40,40,45) (10,10,10)
Arnold Curl (30,40,40) (10,10,10)
Reverse Grip Cambered Bar (70,80,90) (11,10,9)

[mscuillo]

Good shit tonight bro, thanks for coming down with your boy!! Here is the link where Cutler talks about the FST-7 we used for Hams at the end! Have a good time in Naples and if I don't see you for the Super Bowl, we'll hook up next week! Tell wifey I said "Hi!"



http://mdtv.musculardevelopment.com/train-w-pros/2653-jay-cutler-trains-chest.html

[Love2lift21]

Good shit tonight bro, thanks for coming down with your boy!! Here is the link where Cutler talks about the FST-7 we used for Hams at the end! Have a good time in Naples and if I don't see you for the Super Bowl, we'll hook up next week! Tell wifey I said "Hi!"



http://mdtv.musculardevelopment.com/train-w-pros/2653-jay-cutler-trains-chest.html

Most def! Awesome lift thursday, ill maks sure to check out the link, that fst-7 was nutz!!

[Love2lift21]

Leg Extentions (50,40,30) (110,125,130)
Front Squats (135,225,225,225) (15,10,10,9)
Prone Ham Curl (95,110,125,140,140) (15,13,10,10,10)
Leg Press (4pps,4pps,4pps) (15,15,15)
Calf raise on Leg Press sled (4pps,4pps,4pps,5pps) (15,15,15,15)
Standing Calf Raise (160,180,200,220) (15,15,15,12)
FST-7 Seated Leg curl @ 75#'s... MURDER!!
Awesome leg day, great pump and felt real strong through most of the lifts...

[Love2lift21]

-Smith Machine Press (135,185,185,155) (12,6,5,9)
-Arnold Curl (40) (8,8,6,6) These were weaker than usual... It happens, I'll see how they go next time
-Rear Delt (35,35,40,45) (12,12,12,11)
-Hammer Strength Parallel Traps (2pps,3p,3p,3p) (20,20,20,20)
-Fst-7 Lat raise machine @ 50, 40 and 45 last 2 sets
Tri
-Weighted Dip (180,230,230,280) (12,12,12,10)
-V-bar PD (47.5,57.5,62,5,67.5/32.5) (20,15,10,8/10)
-Body Weight Dips (13,12,11,8)
-Single OH ext 25 3X10
-FST-7 Arm extention on cybex machine @ 35#'s

Felt really good shoulder day, just disappointed I couldn't get same reps as before on the arnold curls. No worries, just wasn't there I guess...

[Love2lift21]

-Smith Machine Press (135,185,185,155) (12,6,5,9)
-Arnold PRESS (40) (8,8,6,6) These were weaker than usual... It happens, I'll see how they go next time
-Rear Delt (35,35,40,45) (12,12,12,11)
-Hammer Strength Parallel Traps (2pps,3p,3p,3p) (20,20,20,20)
-Fst-7 Lat raise machine @ 50, 40 and 45 last 2 sets
Tri
-Weighted Dip (180,230,230,280) (12,12,12,10)
-V-bar PD (47.5,57.5,62,5,67.5/32.5) (20,15,10,8/10)
-Body Weight Dips (13,12,11,8)
-Single OH ext 25 3X10
-FST-7 Arm extention on cybex machine @ 35#'s

Felt really good shoulder day, just disappointed I couldn't get same reps as before on the arnold curls. No worries, just wasn't there I guess...
Correction, those are Arnold Presses, not curls...

[Love2lift21]

BW Pullups 5 X 10
Straight Arm PullDowns (80,90,90,90) (10,10,10,10)
T-Bar Row (70,90,115,135) (12,11,12,10)
Deads (135,185,225,225) (10,10,6,10) *Straps on last set
HS High Row (180,230,230) (10,10,12)
MTS Row Machine (120,140,160) (12,10,10)
FST-7 Parallel Pulldown on Cybex @ 80

[mscuillo]

Keep up the good work Vic, I definitely see the changes for you!! Sick wheels tonight...thanks!! We will hook up for back next week!! Have a good weekend and stay on track!!

[Love2lift21]

Keep up the good work Vic, I definitely see the changes for you!! Sick wheels tonight...thanks!! We will hook up for back next week!! Have a good weekend and stay on track!!

Thanks for all the help bro! Catch you next week...
Here's the last two lifts I hadnt posted
2/10: Chest-Bi

Incline DB (35,60,70,75) (15,12,10,10)
Flat Flyes (35,40,45,45) (11,10,10,10)
Decline HS (140,180,230,230) (12,12,8,9)
Seated Cable Press (FST-7)
Bicep
HS Preacher Curl (70,90,100,115/55) (12,10,10,10/10)
Hammers (30,40,45,45,45) (12,11,10,10,10)
Cambered Bar reverse curl (40,70,70,70) (10,10,10,10)
Had a really good lift that day, went in there wit my boy just getting back in the game so I didnt wanna beat on him too hard, felt real good and strong with most of my lifts though. Definitely gonna push harder next week!

Wheelz 2/11
Extentions 50,40,30 (115,130,135)

v-squat (1pps,2p,3,4,5,5) (15,15,15,12,8,8)
Single leg press (1pps,1p1q,2p) (15,12,10)
SLDL's (135,225,225,225) (15,5/6,7,7)
Leg Curls (95,110,125,140) (13,10,10,8)
Seated Calf (2p,3p,4p,4p2q,4p2q) (12,12,11,7,7)
Smith machine calf (4pX10) (4)
Sissy Squats FST-7
Awesome lift too, as always wit my boy mscuillo, always learning something new and pushing the limit with the homey!

[Love2lift21]

What's up people? It's been a while, I've never stopped lifting but it's been really hard for me to get on here and post my work. I took a couple of weeks off the iron, sick the first, family in town the second, but I'm officially back in the game and the goal is still the same... GET STRONG !! I figure that body fat I'm always trying to get down will take care of itself as long as I eat correctly and throw in some cardio in the mix. So without further ado, here we go:
4/13 Chest/Bi
Chest
Incline DB (55,65,75,85,85) (12,11,10,6,5)
Decline HS (180,230,230,200) (13,9,8,10)
Flat DB (45,65,65,65) (12,8,9,8)
Hi-Mid-Low Cables FST-7
Bicep
Preacher Curl (70,80,90,95/70) (12,10,8,5/5)
Incline Bench DB Curl (35,35,35,40/30) (10,10,11,5/7)
Hammer Curl (35,40,40,40) (13,10,10,10)
Wide Grip Straight bar (bar, +10,+30,+30,+20) (20,15,10,8,10)
Since I was a little pressed for time (as usual), I just went into the sauna after lifting, first day back in a couple weeks but the numbers are still about the same, so I'm happy about that.

4/15 Back
Pullups 5X10
DB Rows (60,70,80,90) (15,12,10,10)
Deads (135,205,225,245) (15,10,10,6)
Underhand Row Machine (50,70,80,85) (12,12,10,10)
Lat PD (100,130,145,145) (12,10,8,10)
Wanted to get an fst set in, but decided to jump in on this cardio kickboxing class, a lot more intense than it sounds actually, hehe. I figured, worse case, it beats hitting a treadmill... Liked it though, I was beat at the end of all this... Stay tuned...

[mscuillo]

Yo Vic! Keep training hard while I'm gone brother!! It was good to see you again before I leave! You, wifey, and little amn have a great summer...train hard and be safe!! We'll hook up again when I get back into town in the fall!!