View Full Version : Offseason Log - Time to Grow
Hey everyone, new to the forums so thought I would introduce myself by making a journal. This will be my journey!
I'm 20 years old, 5'11, roughly 165lbs.
This will be my new offseason journal leading up to my next contest prep. I will be changing the way I do things this time around, regarding my diet and training. There are a lot of things I need to improve on, and I intend on doing so. In the past, I was very inconsistent with the way I ate. Every day was different in terms of macros, the sources I was getting those macros from, and even how many times a day I ate. My chest and legs are my weakest areas. I'm ready to put in the work to bring these areas up. In regards to my next show, I will be bigger...I will be more conditioned...I will be more prepared.
Training
As stated, my weakest areas are chest and legs. I'm changing my routine to really blast my legs and bring them up to proportion. I'm not going to go into this with the "Whatever happens, happens." attitude. I'm prepared to put in the work. I've yet to determine what I will be doing differently with my chest training to bring it up. Feel free to post any tips or ideas you may have to help me out.
Diet
My diet strategy will be *Consistency*! No more guessing how much I ate! Everything will be recorded and I will be hitting my macros from day to day, week to week. Initially, I'll be starting with 3500 calories for the first couple weeks, gradually adding more until I hit around 4500 a day, and see where that takes me.
Competition Plans
The show I just did I took 3rd place in Men's Novice Tall and 3rd place in Men's Open Tall in the OCB Central Eastern Seaboard States. For my first show I am very happy with that placing, and couldn't have asked for more. I learned a great deal, and know how to prepare better for the next competition. My next show will not be for a fairly long time, maybe over a full year. I know what it takes to win now. And that will be my goal, to win.
Pics from my show:
http://i32.tinypic.com/wrzzh5.jpg
http://i44.tinypic.com/20kdojp.jpg
http://i43.tinypic.com/2nbvfo9.jpg
welcome on the forvm bro
looking good and good luck with your goals
Legs(Power)/Calves
Squats
255x3
265x3
275x3
285x2
Stiff Legged Deadlifts
225x5
245x5
265x4
Leg Curl
60x12
70x12
80x6
Seated Calve Raises
70x12
80x12
90x10
Standing Calve Raises
160x10
170x8
180x8
Energy 8/10- Was a good workout, still trying to get my form perfect after Big Al told me I wasn't going low enough on my squatz :-/. Overall good workout, hopefully the numbers will start goin' up!
Macros so far today (3 meals)
95 fat
295 carbs
120 pro
Shoulders/Triceps
Dumbell Overhead Press
60x12
65x10
70x8
Side Dumbell Laterals
30x15
32.5x15
35x15
Front Dumbell Raises
32.5x12
35x12
37.5x12
Upright Row
115x10
125x6
Close Grip Bench
185x6
195x4
185x5
SkullCrusher Machine
50x12
55x12
60x10
Rope Extensions
110x15
120x15
130x15
Energy 8/10- Good workout, changed a few things today might go back to what I was doing not sure yet...
Legs(Hyper)/Calves
Squats
195x10
215x10
225x8
Stiff Legged Deadlifts
185x8
195x8
205x8
Leg Press (assuming sled weighs 125?)
525x12
575x12
615x12
Leg Extensions
120x12
135x12
Leg Curl
25x10
25x10
25x10
Seated Calve Raise
45x20
60x20
90x10
Standing Calve Raises
120x12
140x12
160x10
Energy 10/10- Great workout! Everything went smooth increased reps and weight from last week. Big Al and Big Ant were there training and definitly brought the energy!
consider me subbed, you look awesome bro,
now grow, grow. grow!
consider me subbed, you look awesome bro,
now grow, grow. grow!
Thanks a lot, appreciate it!
And will do ;)
Very cool meeting you and seeing you today at the gym!
Solid workout today on your lowers...and what up using the "plate spacers" for weights! LOL
And you heard BigAl's and Macs words "No 25lb plates on the leg press!"
Hope to see you down there again soon!
Eat up big boy!
Very cool meeting you and seeing you today at the gym!
Solid workout today on your lowers...and what up using the "plate spacers" for weights! LOL
And you heard BigAl's and Macs words "No 25lb plates on the leg press!"
Hope to see you down there again soon!
Eat up big boy!
ahaha they were busting my balls so bad today but i appreciate all their help!
was great meeting you too maybe next time ill hop in with you guys to train
Back/Biceps
Deadlifts (hamstrings were still killing me from leg day, so I didn't do much but warm up)
315x3
365x1
Barbell Row
185x15
205x15
225x12
Lat Pulldown
200x12
210x10
220x8
Tbar Machine
1platex12
2platesx12
3platesx6
Barbell Curl
75x12
85x12
95x12
Cable EZ bar Curl
100x12
110x12
120x10
Energy 9/10- Another good workout, first time I tried back with biceps might change some stuff up next time not sure yet.
Chest
Smith Machine Incline Press
165x8
185x6
205x3
Flat Dumbell Press
75x6
80x6
85x5
Incline Dumbell Fly
35x15
40x12
45x10
Weighted Dips
45x12
45x12
45x12
FST-7 Cable Crossovers
50x15------7 sets
Energy 9/10- Changed my workout up today. Really like the smith machine presses I can really focus on my chest.
Legs(Power)/Calves
Squats
255x3
265x3
275x3
285x3
295x2
Stiff Legged Deadlifts
225x5
245x5
265x4
Leg Curl
60x12
70x12
80x10
FST-7 Leg Extensions
60x15------7 sets
Seated Calve Raises
90x10
115x8
135x6
Calve Machine
90x15
140x12
140x12
Energy 9/10- Solid workout, got an extra set in on squats. Hopefully can keep gradually increasing weight.
OK,since I like you I'm gonna try to say this nice....
1)YOU AIN'T EATING ENOUGH!!!!!
2)We dont give a shit how much the sled weights,ONLY 45's and 100's!!!!
3)That chest workout was NOT good enough if you really want to bring your chest up.
The first exercise has to be the BIG one,flat BB or incline BB or inclineDB are the only choises to start chest day. Off season you don't need all those reps.
Monday 6pm chest day!!!!!
We gotta get you growing big guy.
You are super smart,don't over think,eat and lift heavy and HAVE FUN!!
Were about to make that gym the new spot.
OK,since I like you I'm gonna try to say this nice....
1)YOU AIN'T EATING ENOUGH!!!!!
2)We dont give a shit how much the sled weights,ONLY 45's and 100's!!!!
3)That chest workout was NOT good enough if you really want to bring your chest up.
The first exercise has to be the BIG one,flat BB or incline BB or inclineDB are the only choises to start chest day. Off season you don't need all those reps.
Monday 6pm chest day!!!!!
We gotta get you growing big guy.
You are super smart,don't over think,eat and lift heavy and HAVE FUN!!
Were about to make that gym the new spot.
Alright boss I got you, won't let you down! I'm coming back from New York monday morning so I hope I can make it there by 6. But I'll keep training chest with you guys on mondays if thats cool. You guys bring the energy!
^^^ Whoops thats next monday...
I'll be there tomorrow Al, just trained chest yesterday still sore but I should be good (i hope)
Chest
Incline Dumbell Press
65x10
70x10
75x8
80x8
85x6
85x6
Flat Barbell Bench
185x5
185x8
185x6
Incline Smith Machine Presses
155x8
175x7
175x6
Hammer Strength Flat Press
225x12
275x(no idea lost count I had 3 guys yelling at me to keep going)
225x....^^^same thing
Energy 10/10!!!- Best workout I've had since I could remember. Trained with Big Al, Mac, and a couple others. They really brought the energy. My adrenoline was pumping the entire workout I was pacing around in the zone goin' nuts! Reps may seem really wierd they had me doing lots of forced reps and negatives to build up my strength. But there you have it. 10/10 workout.
Damn good workout today.I was dripping sweat all over everything.
Damn good workout today.I was dripping sweat all over everything.
As long as it didn't drip on my forhead while you were spotting me its all good
Bondons
07-30-09, 12:09 am
Back/Abs
Hammer Strength Pulls
2platesx12
3platesx15
3.5platesx12
3.5platesx10
Barbell Row
185x12
205x10
225x8
225x8
Hammer Strength Row Machine
3x10
3x8
2x12
Tbar Row
3x10
4x10
5x7
4x12
Pullups
10
8
8
Rope Crunches Supersetted Leg Raises
130x15
140x12 12
140x8 8
Energy 10/10- Another great workout with Big Al, Mac, and Big Ant! Noobed it on a couple things, still getting used to training with the big boys.
whosnexttt
07-30-09, 12:19 am
Back/Biceps
Deadlifts (hamstrings were still killing me from leg day, so I didn't do much but warm up)
315x3
365x1
Barbell Row
185x15
205x15
225x12
Lat Pulldown
200x12
210x10
220x8
Tbar Machine
1platex12
2platesx12
3platesx6
Barbell Curl
75x12
85x12
95x12
Cable EZ bar Curl
100x12
110x12
120x10
Energy 9/10- Another good workout, first time I tried back with biceps might change some stuff up next time not sure yet.
nice workout man! make sure to keep doing those deadlifts!! gota get the big thick back to show the judges!!!
Good job,even though you almost broke my damn leg!!!!LOL
Damn, wish I was there......looking like fun!!!
Good job,even though you almost broke my damn leg!!!!LOL
I knooow! I felt so shitty man I couldn't believe that happened!
Damn, wish I was there......looking like fun!!!
Yeah its a hell of a lot of fun. Its awesome training with these monsters. I feel honored!
Back/Abs
Hammer Strength Pulls
2platesx12
3platesx15
3.5platesx12
3.5platesx10
Barbell Row
185x12
205x10
225x8
225x8
Hammer Strength Row Machine
3x10
3x8
2x12
Tbar Row
3x10
4x10
5x7
4x12
Pullups
10
8
8
Rope Crunches Supersetted Leg Raises
130x15
140x12 12
140x8 8
Energy 10/10- Another great workout with Big Al, Mac, and Big Ant! Noobed it on a couple things, still getting used to training with the big boys.
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Another solid session young buck--LOL
Big Al & Mac got strenght to apre..NOT HUMAN!
SERIOUSLY, YOU TRAINED HARD YESTERDAY, STAY WITH THAT INTENSE DRIVE...
Now you as a spotter....hommie we got to talk about that!
Hahahahahaha......
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Another solid session young buck--LOL
Big Al & Mac got strenght to apre..NOT HUMAN!
SERIOUSLY, YOU TRAINED HARD YESTERDAY, STAY WITH THAT INTENSE DRIVE...
Now you as a spotter....hommie we got to talk about that!
Hahahahahaha......
ahaha yeah boss I got some things to work on thats for sure
It's all good my leg is better now.
See you monday,have fun.
Chest
Flat Bench Press
185x6
185x8
225x4
Incline Dumbell Press
70x10
75x10
80x8
Incline Smith Machine
145x8
155x6
185x5
Flat Hammer Strength
225x8
225x8
225x10
Energy 5/10- Ate like crap all weekend cause I was on vacation and staying in a motel with no refrigerator, had to keep eating out so I had no energy today. Faster paced then last week cause it was only me al and mac. Great workout besides my lack of energy and we kept the injuries to a minimum today. sorta...
All I know is I heard a girl out ate you???!!!!
Gotta eat big to get big!!!
Good workout anyway,BIG BACK wed.....Gotta see if BigAnth is headin down again..
All I know is I heard a girl out ate you???!!!!
Gotta eat big to get big!!!
Good workout anyway,BIG BACK wed.....Gotta see if BigAnth is headin down again..
Yeah yeah I'll be shoveling that food in no worries.
Back/Abs
Lat Pulldown
200x12
227x12
247x10
Barbell Row
225x10
225x10
275x5
Close Grip Cable Row
200x12
220x12
240x10
Hammer Strength Pulls
2platesx12
3platesx6
3platesx6
Deadlifts
225x6
315x1
315x3
315x4
Rope Crunches/Leg Raises
130x15
140x12 12
150x10 12
130x12
Energy 9/10- Another awesome workout with the big dawgs. Had a headache the entire time which sucked but was still able to go strong. Gotta keep pushin' myself harder every workout I'm getting stronger and stronger.
Almost gave up on those deads,but you stayed and pulled that shit.Thats what makes you grow!!!!!
Good work.
Bondons
08-07-09, 11:08 pm
Shoulders/Calves
Dumbell Overhead Press
55x10
65x8
70x8
75x6
Smith Machine Military Press
135x8
135x8
135x8
145x8
Cable Lateral Raises
30x8
20x15
30x15
Reverse Pec Deck
110x8
80x12
90x12
90x12
Barbell Shrugs
315x10
405x10
405x6
Standing Calve Raises
120x12
200x9
220x9
Seated Calve Raises
90x12
90x10
125x6
Continued to do other various calve sets and exercises high intensity and supersets.
Energy 9/10- Great workout once again. Didn't have many calories to train on so I wasn't as pumped as usual.
Another good workout except when you were bullshittin on that first set of calves.
Arms in the AM....
Legs
Hack Squat
380x10
470x8
560x6
650x6
Leg Press
400x10
Dumbell Lunges
20x26
20x26
20x20
Leg Press
600x8
400x8
Leg Curl
60x10
60x12
70x10
Leg Extension *= 2 sec pause at peak
75x12 *
90x10 *
105x10 *
165x12
Chest
Flat Bench
185x6
205x4
225x4
Incline Bench
155x6
165x6
185x6
Incline Hammer Strength
225x6
225x9
245x10
Flat Hammer Strength
185x15
185x12
Energy 5/10- AM workouts really kick my a$$...
Back
Lat Pulldown
200x12
220x10
Barbell Row
225x8
275x6
275x6
Cable Row
200x12
220x12
240x10
Deadlifts
315x4
365x1
Shoulders
Smith Machine Military Press
155x8
175x6
185x5
185x5
Hammer Strength Press
185x10
185x10
225x9
225x8
Side Dumbell Raises
32.5x12
35x10
40x8
Side Dumbell Raise Super set
30x10, 20x10, 15x24
30x10, 20x10, 15x12
Rear Pec Dec
80x15
90x12
100x10
Barbell Shrug
315x10
405x6
Calves,you forgot to tell them about the calves your building......
Calves,you forgot to tell them about the calves your building......
yeaaa i didn't write any of that down at the gym
Legs
Squats
275x3
275x5
315x3
Leg Press
525x10
615x10
705x6
Dumbell Lunges
20x26
20x26
20x26
Leg Curl
60x12
70x10
80x8
Leg Extensions
1platex12
2platex10
3platex10
Chest
Incline Smith Press
185x6
185x8
225x6
225x6
Incline DB Press
70x8
75x8
80x6
Flat Barbell Press
185x6
225x3
225x4
Good workout today,chest was PUMPED!!!
Now if I could get you to eat as much as you look in the mirror.....You aint that pretty.LOL
You still owe me at least a lb by friday.
LittleMan55
08-18-09, 7:17 am
Great looking work going on in here and you get to work with Big Al! You are going to grow like there is no tomorrow by eating and training like today is your last day on earth. I'm watchin this one.
Good workout today,chest was PUMPED!!!
Now if I could get you to eat as much as you look in the mirror.....You aint that pretty.LOL
You still owe me at least a lb by friday.
ahaha you will have that pound don't worry
Great looking work going on in here and you get to work with Big Al! You are going to grow like there is no tomorrow by eating and training like today is your last day on earth. I'm watchin this one.
thanks!
theharjmann
08-19-09, 7:28 am
ALL I CAN SAY IS YOU ARE ONE LUCKY MOTHERFUCKER TO BE TRAINING WITH GUYS LIKE THAT
ONE LUCKY MOTHERFUCKER!
ive been reading up the thread, and my question to you is.....why the hell dont you eat!?!?!?!
a bulking tip - eat beef every night bro!
good luck
ALL I CAN SAY IS YOU ARE ONE LUCKY MOTHERFUCKER TO BE TRAINING WITH GUYS LIKE THAT
ONE LUCKY MOTHERFUCKER!
ive been reading up the thread, and my question to you is.....why the hell dont you eat!?!?!?!
a bulking tip - eat beef every night bro!
good luck
Haha I am very lucky! Al is a great guy and a beast
But I do eat lol...about 4500-5000 cals a day
One thing I do need to incorporate though is red meat like you said.
Back
Lat Pulldowns
200x12
240x10
260x8
Barbell Row
225x10
315x6
315x10
Rack Pulls
405x6
405x6
Hammer Strength Rows
2platesx12
3platesx8
3platesx10
Good Mornings
95x8
95x8
Deadlifts
315x3
Energy 9/10- Great workout, had lots of energy and great pump. Was excited the entire time because I weighed in heavier then I've ever been (178, yes i know...small).
T o m m Y
08-19-09, 8:26 pm
Solid rows and rack pulls bro..
Whats your 4500-5000 cal diet look like?
Solid rows and rack pulls bro..
Whats your 4500-5000 cal diet look like?
Its different everyday i never eat the same things meal to meal
i usually just have target macros for a meal and go from there
25-40g pro a meal
70-100 carb a meal
and fat falls where it falls
T o m m Y
08-19-09, 10:01 pm
Its different everyday i never eat the same things meal to meal
i usually just have target macros for a meal and go from there
25-40g pro a meal
70-100 carb a meal
and fat falls where it falls
Niceee
how many meals?
Are you gaining alot of masss and strength upping your shit to 5k a day ?
Bondons
08-19-09, 10:24 pm
Niceee
how many meals?
Are you gaining alot of masss and strength upping your shit to 5k a day ?
I have 6 planned meals a day. sometimes i manage to get 7 though.
yeah i have been gaining quick strength and weight since i upped my cals
the hard part is being consistent! but im managing pretty well
theharjmann
08-20-09, 4:05 am
I have 6 planned meals a day. sometimes i manage to get 7 though.
yeah i have been gaining quick strength and weight since i upped my cals
the hard part is being consistent! but im managing pretty well
ive noticed your rows have increased in weight considerably since you started the log.
are these strict barbell rows like franco columbu used to do them, or are they more inbetween a perfect horizontal and upright row? just curious.
good work on the rack pulls and deadlifts
from your pics it looks like you need some sick back thickness and you are doing what you need to in order to solve that problem.
hit legs hard now!
peace
ive noticed your rows have increased in weight considerably since you started the log.
are these strict barbell rows like franco columbu used to do them, or are they more inbetween a perfect horizontal and upright row? just curious.
good work on the rack pulls and deadlifts
from your pics it looks like you need some sick back thickness and you are doing what you need to in order to solve that problem.
hit legs hard now!
peace
I do them at like a 45 degree angle
wasnt perfect form i'm tryin to go heavy and really move some weight
theharjmann
08-20-09, 8:56 am
I do them at like a 45 degree angle
wasnt perfect form i'm tryin to go heavy and really move some weight
nice
yeah i like to do that
just shift some big ass weight
try dropsets
take one plate off each side, doing more reps with stricter form every time
then straight after work back up to 3 plates, but this time doing deadlifts
so:
1 set of 315lb bent rows to failure
1 set of 225lb bent rows to failure
1 set of 135lb bent rows to failure
1 set of 225lb deadlifts to failure
1 set of 315lb deadlifts to failure
minimal rest inbetween sets
Shoulders
Smith Machine Overhead Press
135x10
185x8
185x8
185x8
Standing Overhead Presses
95x12
135x10
145x10
Side Laterals
30x15
32.5x15
35x15
20x20
Nose Pulls
70x12
80x12
100x12
Barbell Shrugs
315x10
405x10
405x10
Energy 9/10- Awesome workout. Tried a couple new things really felt them hitting my shoulders hard. Up another pound this week so I've gained 3lbs this week total. Growin'!!
I gotta give it to my man.With my work some days I'm late or might have to change the time alittle.But every day he's there waiting and ready to train.
It's hard to find someone that shows up everyday and dosen't mind working with you on your crazy ass work hrs.
Legs
Squats
275x5
315x3
315x2
Leg Press
380x12
580x10
780x7
Hack Squat
3platesx8
4platesx6
5platesx6
Leg Curl
120x10
150x12
165x8
Bondons
08-24-09, 10:09 pm
Chest
Smith machine Incline Press
185x8
225x6
225x6
275x3
Flat Bench
185x6
225x4
225x4
225x4
225x5
Hammer Strength Incline
2platesx12
3platesx8
3platesx6
2.5platesx8
Finished up with calves.
You better bring it this week........Takin my mans dextrose then talkin shit!!!!!!
Motherfuckers are gonna grow or fight one,either way it gonna be fun....LOL
Damn,we were fired up today.
You better bring it this week........Takin my mans dextrose then talkin shit!!!!!!
Motherfuckers are gonna grow or fight one,either way it gonna be fun....LOL
Damn,we were fired up today.
lots of drama! haha
Damn,I think this workin out shit is working.Getting bigger and stronger every week.
Even though young boys got you beat on wheels.LOL
Damn,I think this workin out shit is working.Getting bigger and stronger every week.
Even though young boys got you beat on wheels.LOL
haha well once we start hittin' the wheels together they should explode!
Ok now you gotta keep note for me too.LOL
http://forum.animalpak.com/showthread.php?p=792364&posted=1#post792364
Shoulders
Dumbell Press
70x8
75x8
80x7
85x5
Smith Machine Overhead Press
185x6
185x6
195x8
Side Laterals
35x15
45x15
55x12
Rear Delt Machine
80x15
90x15
110x15
Barbell Shrugs
315x10
405x10
495x5
405x10
Also did some calves.
Legs
Leg Press
600x10
800x8
890x7
1000x3
Wide Stance Leg Press
400x10
600x10
600x10
Close Stance Leg Press
400x12
600x10
600x10
Leg Curl
60x12
80x12
100x8
110x8
Iso Leg Curl
45x12
70x12
95x8
Chest
Incline Dumbell Press
70x10
80x10
90x8
100x6
Barbell Bench Press
185x6
225x3
205x4
205x4
Hammer Strength Incline
225x10
245x10
275x10
Energy 8/10- Had a huge pump and tons of energy when I started the workout. After the incline dumbell presses I felt like I used up too much of my energy and had nothing left...time to up the carbs pre workout!
100's on incline!!!!!!!!!!!!! What,and this was what you did 1 month ago.
"Flat Dumbell Press
75x6
80x6
85x5"
Growin everyday!!!
Bondons
08-31-09, 10:07 pm
100's on incline!!!!!!!!!!!!! What,and this was what you did 1 month ago.
"Flat Dumbell Press
75x6
80x6
85x5"
Growin everyday!!!
hell yeah man trainin with you guys has been incredible. gettin' bigger every week!
Back
Lat Pulldown
220x10
240x10
260x10
Barbell Row
315x8
315x10
315x10
Cable Row
200x12
220x12
260x8
280x6
Hammer Strength Row
3platesx10
3platesx8
3platesx12
Deadlifts
315x3
405x1
Good deadlift....He didnt tell you he missed the 405 but he walked around,got his head right and came back and smoked it!!!!!!! Thats how we do. Never walk away and give up.
Big Anth trained with us tonight and said damn thats one strong skinny ass bitch.....I said thats how we do in DE.LOL
Back
Lat Pulldown
220x10
240x10
260x10
Barbell Row
315x8
315x10
315x10
Cable Row
200x12
220x12
260x8
280x6
Hammer Strength Row
3platesx10
3platesx8
3platesx12
Deadlifts
315x3
405x1
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Just teasing you with the name calling, tried to fire you up....but to be VERY honest you got heart and you know 405 is in the history books now, next week you will pull it off the floor for 3....ALL MENTAL BABY!
GOOD TRAINING TONIGHT!
THANKS!
You are so damn lucky to train with guys like that.... I wish I was in that town for a week or five haha
Bondons
09-02-09, 11:31 pm
Good deadlift....He didnt tell you he missed the 405 but he walked around,got his head right and came back and smoked it!!!!!!! Thats how we do. Never walk away and give up.
Big Anth trained with us tonight and said damn thats one strong skinny ass bitch.....I said thats how we do in DE.LOL
Hell yeah was a sick workout. Much more to come!!!
-------------------------------------------------------------------------------------------
Just teasing you with the name calling, tried to fire you up....but to be VERY honest you got heart and you know 405 is in the history books now, next week you will pull it off the floor for 3....ALL MENTAL BABY!
GOOD TRAINING TONIGHT!
THANKS!
Its all good bro its just more motivation!!! I welcome the ball busting. Thanks man I hope so, you better be back soon.
You are so damn lucky to train with guys like that.... I wish I was in that town for a week or five haha
its incredible! trainin with these guys i look forward to the gym more then ever
Shoulders
Smith Machine Press
185x8
185x10
225x5
Dumbell Press
70x10
80x8
90x5
90x5
Side Laterals
35x12
45x10
55x8
Rear Delt Machine
110x12
120x12
130x12
Barbell Shrugs
405x10
495x8
495x6
Good workout, gettin stronger
Good solid workout,those shrugs looked easy....Gettin stronger every week.
IT BURNS,MY LEGS ARE CRAMPING,WAA'!!! WAA'!!!
Thats what makes em grow!!!!!!!!!LOL
IT BURNS,MY LEGS ARE CRAMPING,WAA'!!! WAA'!!!
Thats what makes em grow!!!!!!!!!LOL
ahaha yeah yeah i know. its not fun not being able to walk to my car though!
9-6-09 LEGS
sets leg ext;
warming up sets
legpress
400x10
600x10
800x8
1000x5
1000x8
800x12
power squat
4platesx12
5platesx12
7platesx12
8platesx12
10-10-2-20 ext
120x10,180x10,235x2,105x20
130x10,180x10,245x2,105x20
130x10,180x10,255x2,105x20 (legs on fire)
adductor
100x12
140+45x12
140+90x10
lying ham curl
60x12
70x10
3 sets bodyweight lunges across gym and back
Chest
Smith Machine Incline Press
185x8
225x6
225x6
225x8
275x4
Flat Bench
185x6
225x4
225x4
155x15
Incline Dumbell
70x10
80x7
85x8
Chest
Smith Machine Incline Press
185x8
225x6
225x6
225x8
275x4
Flat Bench
185x6
225x4
225x4
155x15
Incline Dumbell
70x10
80x7
85x8
------------------------------------------------------------------------------------------Basic and heavy....gets the job done---ALWAYS!
Hmmmmmmmmmmmm must be your magical Orange-Yellow Nike sneakers giving you that extra strength...what ever it is,,,you keep getting stronger...WAY TO GO!
------------------------------------------------------------------------------------------Basic and heavy....gets the job done---ALWAYS!
Hmmmmmmmmmmmm must be your magical Orange-Yellow Nike sneakers giving you that extra strength...what ever it is,,,you keep getting stronger...WAY TO GO!
haha thanks boss. yeah they help a bit! mostly me though ;)
I told you BigAnth was a foot man!!!
Bondons
09-07-09, 10:03 pm
I told you BigAnth was a foot man!!!
ahah yeah and his girl from the posing room was there again today tryin' to look good for him!
Back
Lat Pulldown
200x8
220x8
240x8
260x10
Barbell Row
225x10
315x8
315x8
315x10
Cable Row
220x10
240x10
280x8
Hammer Strength Row
3platesx10
3platesx10
4platesx6
Rack Pulls
315x10
405x8
495x5
Good solid workout. Did rack pulls instead of deads cause my hammies were STILL sore from sunday.
Shoulders
Smith Machine Presses
185x8
185x8
225x6
Overhead Barbell Standing Press
135x8
135x8
155x8
Clean and Press
95x8
105x8
115x5
Side Lateral Supersets
60x6...50x8...40x10...30x12
60x6...50x8...40x8...30x8
Barbell Shrugs
315x10
405x10
495 for a crappy few
455x6
Finished up with Calves.
Good workout, had a good pump going and felt really full.
You better get it in today!!!
Bondons
09-12-09, 12:54 pm
You better get it in today!!!
I'll be there haha. sorry i couldn't make it. i hate shitty weather
Legs
Leg Press
400x10
600x10
800x10
1000x8
1045x8
1100x6
Front Smith Squats
135x8
185x8
225x8
275x8
Barbell Lunge
95x20steps
95x20steps
95x16steps
Lying Leg Curl
80x10
90x10
100x10
110x8
Abductor
160x12
190x12
Seated Leg Curl
150x10
165x8
180x6
Great Leg Day. tore it up!...went outside for the barbell lunges felt like Ronnie haha
Dude my quad just cramped up...........that fuckin hurt.LOL
Gotta love parkin lot lunges.
Chest
Incline Smith Presses
185x8
225x6
225x5
275x3
Flat Bench
185x8
205x6
225x4
225x4
Incline Hammer Strength
2platesx8
2platesx8
2.5platesx8
I think if you out bench biganth you get to call him a bitch.....lol
I see a battle in the near future.....
Yo,Anth's on his thread talkin shit on your shoe's.LOL
Back
Lat Pulldown
240x8
260x8
280x8
Barbell Row
225x10
315x8
315x8
315x8
Cable Row
240x8
260x8
280x8
320x6
Hammer Strength Row
3platesx8
4platesx6
4platesx6+4partials
Hyperextension
12
12
12
Good workout, back has been bothering me for a few days but didn't affect my workout too much. Moved some heavier wieght then normal which was good
theharjmann
09-18-09, 11:51 am
pushin some big weight bro
keep it up
pushin some big weight bro
keep it up
thanks a lot
Shoulders
Smith machine Presses
185x8
185x8
225x6
225x5
Barbell Front Raise
95x10
95x8
Front raises SUPERSET w/ Side Raises SUPERSET w/ presses
27.5x10x10x10
32.5x10x10x10
30x10x10x10
Barbell Shrugs
315x8
405x8
495x6 (these were good reps this week)
Finished with some calves.
OK I was hard on you tonight but you never quit till the weight falls out of your hands.
I will show you why I have the ink I have....POWER,PRIDE,DISCIPLINE!!!!!
I KNOW YOUR GETTIN BIGGER AND STRONGER EVERY WEEK.Holy shit whats a year of this gonna do....Hear come another monster.
Bondons
09-18-09, 10:56 pm
OK I was hard on you tonight but you never quit till the weight falls out of your hands.
I will show you why I have the ink I have....POWER,PRIDE,DISCIPLINE!!!!!
I KNOW YOUR GETTIN BIGGER AND STRONGER EVERY WEEK.Holy shit whats a year of this gonna do....Hear come another monster.
I know Al I appreciate everything you have done for me. Your words of wisdom keep me goin'!
Thanks a lot boss
Legs
Leg Press
400x12
600x10
800x10
1000x8
1200x6
Smith Squats
135x8
225x8
275x8
315x8
Wide Stance ATG Squats
225x6
315x2
Iso Leg Extensions
90x12
105x12
120x12
Iso Hamstring Curl
90x8
90x10
90x10
Lying Leg Curl
70x10
80x10
90x8
Good legday startin to move some weight.
Chest
Bench Press
135x10
135x10
140x10
150x10
165x10
185x10
200x8(+1 with help)
Incline Dumbells
85x8
90x8
100x4
Incline Smith Machine Presses (wide grip)
135x8
185x6
225x4
Back
Lat Pulldown
200x8
240x8
280x8
300x8
Barbell Row
315x8
315x8
365x6
Deadlift
225x6
315x3
405x1
405x1
405x1
Hammer Strength Row
3platesx8
4platesx6+2partials
4platesx6+4partials
Finished up with some abs
Had an awesome workout. Got my head right when I walked into the gym and pulled some weight
Arms
Barbell Curl
85x10
95x10
115x8
135x6
Tricep Cable Extension
150x15
180x12
200x12
Dumbell Curl
40x8
45x8
55x6
60x6
SkullCrushers
55x10
85x10
95x5
Preacher Curl
65x10
85x8
95x6
Hammer Strength Dips
2platesx12
2.5platesx12
2.5platesx8
Bondons
09-27-09, 12:52 pm
Legs
Squat
225x6
275x3
315x3
315x2
Leg Press
400x10
600x8
800x8
890x8
970x5
Lunges
25x26
25x24
25x24
Leg Curl
70x12
80x10
90x10
Leg Extensions
135x15
150x15
165x15
By myself today. Ran through this pretty quick. Didn't wanna go too heavy since I didn't have a spotter.
Chest
Bench Press
135x12
135x10
150x8
165x8
185x8
200x8
215x8
Incline Barbell Press
135x8
165x8
185x7
205x4
Incline Cable Flys
50x12
60x12
70x10
Good workout, was nice havin Al back. He moved some heavy weight today
well thanks. Now you better be ready for back on wed big boy!!!!!!
Back
Lat Pulldown
200x8
240x8
260x8
280x8
300x8
Barbell Row
315x8
315x8
365x6
Deadlift
225x3
315x3
405x1
425x1 (new max)
One armed cable row
100x8
120x8
140x12
Pullups
12
8
Finished up with some abs. Me and Al trained like Animals...period!
Dr.Platypus
10-02-09, 3:26 pm
man shit looks good in here
Lets go to WAR!!!
http://www.youtube.com/watch?v=XEuu0hdPnkM
man shit looks good in here
thank you!
Lets go to WAR!!!
http://www.youtube.com/watch?v=XEuu0hdPnkM
watching now!
Legs
Squats
225x5
275x3
315x2
315x2
Leg Press
400x10
600x8
800x8
890x6
Lunges
25x24
25x24
25x24
Leg Extensions
150x15
165x15
180x15
Seated Leg Curls
120x15
135x12
150x10
Was by myself today so had to go a little lighter. But good workout none the less!
I just heard that your girl was hanging right with you on legs and had better form......Thats the rumor I just heard in the gym!!!!
Damn she told me she can out eat you,now I hear she can out work you too!!WOW!!
Chest
Bench Press
135x10
165x8
185x6
200x6
215x6
235x4
Incline Dumbell Press
70x8
80x8
100x5
Wide Slow Incline Smith Presses
135x10
185x7
225x4
Strong workout today, had a good pump in my chest. Havin a rough time on the last set each week of the bench press.
Good work tonight,thats how you grow!!!
Back
Lat Pulldown
200x8
240x8
260x8
280x8
Barbell Row
225x8
315x8
365x6
Deadlift
225x1
315x1
405x1
405x1
Close Grip Cable Row
200x12
240x10
300x8
320x6
Good Mornings
95x12
135x6
Finished up with some abs
Better get ready!!!
http://www.youtube.com/watch?v=3XGuAUXYSxc
Bondons
10-12-09, 10:36 am
Legs
Leg Press
400x10
600x10
800x10
1000x10
1090x6
Power Squat
400x8
600x8
800x8
890x6
90Degree Leg Press
3platesx10
4platesx10
5platesx9
Abductor
130x12
190x12
190x12
190x12
Lying Leg Curl
80x10
90x10
100x8
Iso Leg Curl
90x8
90x8
90x8
Bondons
10-12-09, 10:41 pm
Chest
Bench Press
135x10
185x8
200x6
210x4
235x4
250x3
Incline Smith Machine
185x8
225x6
225x5
Hammer Strength Incline
2platesx8
2.5platesx8
3platesx6+4
Good workout.
Here is an interview I did for simply shredded..check it out.
http://www.simplyshredded.com/competing-in-a-bodybuilding-contest-bobby-aka-bondons.html/comment-page-1#comment-501
Back
Lat Pulldown
220x8
260x8
280x10
Barbell Row
225x10
315x10
drop set...315x8...225x8...135x8
Hammer Strength Row
2platesx12
3platesx8
4platesx8
Deadlifts
315x5
365x3
365x3
365x3
Rack Chins
12
45x12
45x10+2
Finished up with some abs.
Legs
Leg Press
400x10
600x10
800x8
1000x8
1100x8
1200x8
Power Squat
800x8
1000x8
1000x8
Lunges
25x26
55x12
55x12
Iso Leg Curl
70x10
70x10
70x10
Leg Extension
135x12
150x12
165x12
Strong workout...hit my calves too.
DAMN BIG BOY......
Leg Press
400x10
600x10
800x8
1000x8
1100x8
1200x8
Power Squat
800x8
1000x8
1000x8
You sure are getting strong.....what,! maybe all that hard work and Discipline is paying off.
DAMN BIG BOY......
Leg Press
400x10
600x10
800x8
1000x8
1100x8
1200x8
Power Squat
800x8
1000x8
1000x8
You sure are getting strong.....what,! maybe all that hard work and Discipline is paying off.
all thanks to you boss! showed me how to train hard
Chest
Bench Press
135x10
200x8
210x6
235x4
250x2
265x2
Incline Dumbell Press
70x10
85x8
100x6
Wide Grip Smith Machine Incline Press (Negatives)
135x8
185x6
185x6
Chest
Bench Press
135x10
200x8
210x6
235x4
250x2
265x2
Incline Dumbell Press
70x10
85x8
100x6
Wide Grip Smith Machine Incline Press (Negatives)
135x8
185x6
185x6
---------------------------------------------------------------------------------------
solid chest day!
Back
Lat Pulldown
220x8
260x8
280x8
Barbell Row
225x10
315x8
315x8
Deadlift
315x3
405x1
435x1
Cable Row
240x8
260x8
280x8
New personal record on deadlifts :)
Shoulders
Smith Machine Press
185x8
225x8
225x6
Dumbell Press
70x8
80x8
Side Cable Laterals
40x12
50x10
50x10
Face Pulls
100x12
120x10
130x8
Shrugs
315x8
405x8
455x8
Legs
Leg Press
600x10
800x8
1000x8
1200x8
1200x8
Power Squat
800x8
1000x8
1000x8
Lunges
55x12
55x12
55x12
Lying Leg Curl
70x12
80x12
80x12
Good leg day!!!
Gonna be fun hittin chest at OSx.....
Chest
Bench Press
135x10
205x8
225x6
240x4
260x2
275x1
Incline Bench Press
185x6
205x6
225x3
Hammer Strength Flat
275x8
275x8
275x6+2
Sick chest workout. Trained at OSX, definitly an Animal gym. If you visit the Delaware area I recommend checking it out!!!
C.Coronato
10-27-09, 1:48 pm
Training with Big Al, is no joke. Keep up the hard work brother.
LOL....So many people..
http://www.youtube.com/watch?v=nppzGV1U8y8
LOL....So many people..
http://www.youtube.com/watch?v=nppzGV1U8y8
hahah somebody posted that on my journal on bb.com...hilarious!
Chase "BIG COUNTRY" Browning
10-29-09, 8:30 pm
What up bro? Lots of solid work in here. Sub'd.
Bondons
10-29-09, 11:00 pm
What up bro? Lots of solid work in here. Sub'd.
thanks a lot!
Arms
Dumbell Curl (reps=each arm)
45x8
50x8
55x6
Barbell Curl
95x8
115x8
135x8
Preacher Curl
65x12
75x10
85x8
Iso Machine Curl
40x12
50x10
50x10
Smith Machine Close Grip Bench
185x12
225x8
225x8
Cable Pushdown
170x15
190x12
200x12
Skullcrushers
65x12
75x12
85x8
Rope Cable Kickbacks
30x12
30x12
30x12
"If you’re doing bent over rows and you get eight good ones don’t put that bar down, pull a couple half reps. Get every thing out of every set. Never save some for the next set. Train like every set, every rep is your last. We ain’t at a power meet with a judge watching our form. We’re bodybuilders and we’re trying to get big. Our judges only judge us that one day a year--the day of the show. " Thats right,I wrote it and love it. Thats why we grow my man!!!
" But once you’ve gotten in all your protein and you want to eat something, then eat it. Fuck, it’s the off season--it’s time to grow. Oh I hear it all the time, “I eat a lot but I can’t gain the weight.” Are you eating 10-12 egg whites and 1 1/2-2 cups of oats for breakfast? What’s that? You don’t like eating first thing in the morning? Well then, here's my advice to you... Pick another pursuit, as this one ain’t for you." Ya,I wrote that too.
EAT BIG+ TRAIN HARD= GET BIG
Chest
Bench Press
135x8
170x5
210x3
235x1
260x1
285x1
Incline Dumbell Press
75x8
90x8
100x8
105x6
Incline Smith Press
185x8
225x6
225x5
285...WHAT!!! 105lb DB's WHAT!!! LOL
I think thats why BigAnth didnt come down....he was scared.
Good work tonight.
Bondons
11-02-09, 11:13 pm
285...WHAT!!! 105lb DB's WHAT!!! LOL
I think thats why BigAnth didnt come down....he was scared.
Good work tonight.
lol
you too bro
wash them damn elbow wraps for me tho ;)
Shoulders tonight........We're trainin hard and if someone asks to jump in....They better be ready to train. We aint letting anyone bring down the tempo tonight.
We have fun but train hard.....No time for shit talkin!!
theharjmann
11-07-09, 11:58 am
hey, im interested 2 see your latest diet. do u mind posting it up? thanks
HAPPY BIRTHDAY ****!!!!!
Don't do anything I wouldnt do.LOL
HAHAHA I can't say **** on here......
HAppy b-day ! .... you train hard and got heart...keep it that way!
285...WHAT!!! 105lb DB's WHAT!!! LOL
I think thats why BigAnth didnt come down....he was scared.
Good work tonight.
---------------------------------------------------------------------------------------
shakin in my shox,,,LOL
hey, im interested 2 see your latest diet. do u mind posting it up? thanks
nothing is really set in stone
i just eat lots of eggs, beef, and chicken for protein
and lots of potatoe and pastas for carbs
HAppy b-day ! .... you train hard and got heart...keep it that way!
thanks boss!
---------------------------------------------------------------------------------------
shakin in my shox,,,LOL
lol
Legs
Squats
275x5
315x5
365x2
Leg Press
800x12
800x12
1000x12
Wide Stance Leg Press
600x12
600x10
Seated Leg Curl
135x12
150x12
165x10
Lying Leg Curl
70x12
80x12
90x10
Chest
Incline Dumbell Press
85x8
95x8
105x8
Incline Barbell Press
185x8
225x4
225x4
Flat Bench Press
185x8
225x6
225x6
225x6
Cable Crossover
70x20
80x12
Awesome workout today. Strength has skyrocketed since the bench routine Al had me doin'. Everything feels so much easier.
"My agenda now and for the future calls for brutality and bone-grinding mule work and to be sure I won't stop heading for the top no matter who the next big thing is.' Machine
6PM it's on tonight...........we're fuckin gonna go HARD!! MAC is joining us and I'm pumped.
Legs
Squats
315x3
365x3
385x1
Power Squat
540x10
740x10
940x10
Barbell Lunges
95x20
95x20
95x22
Lying Leg Curl
80x12
90x10
Iso Leg Curl
90x8
90x8
Chest
Incline Barbell Press
185x8
225x5
225x4
Flat Bench Press
225x5
225x5
225x5
Cable Crossover
70x15
80x15
90x12
Bondons
11-18-09, 10:08 pm
Back
Pullups
10
10
10
Barbell Row
315x8
315x8
315x8
Hammer Strength Row
2platesx12
3platesx12
4platesx8+4
Iso Cable Row
100x12
140x12
160x10
Rack Pulls
405x6
495x4
585x1
315x15
Shoulders
Dumbell Press
70x10
80x8
85x8
90x5
Dumbell Laterals (30 second rest between sets)
35x10....7 sets
Rear Dumbell Raise
35x12
40x12
45x12
Barbell Shrugs
315x8
405x8
495x5
BubbyLight
11-20-09, 10:30 pm
i bet those shoulders are hurting...can u even turn ur neck from those shrugs
Bondons
11-20-09, 11:40 pm
i bet those shoulders are hurting...can u even turn ur neck from those shrugs
yaaa my shoulders are beattt
Bondons
11-22-09, 10:33 am
Arms
Dumbell Curl
50x8
55x6
65x5
Preacher Curl
65x12
75x10
95x8
Seated Dumbell Curl
35x12
35x12
40x10
Wide Cable Curl/Close Cable Curl
120x15/12
140x12/12
150x12/12
Close Grip Smith Press
185x10
225x6
225x6
Overhead Dumebell Extension
95x8
95x8
95x8
Rope Extensions
120x15
150x12
150x12
From yesterday didn't have a chance to post...legs today :)
Legs
Squats
315x2
365x1
405x1 (new max :) )
Leg Press
800x8
800x8
800x10
Barbell Lunges (outside like ronnie lol)
95x20
95x20
95x20
Iso Leg Curl
20x12
20x12
20x12
Lying Leg Curl
70x12
80x10
90x8
How them legs feel??? I feel pumped.
We had a nice tempo goin today. Maybe we'll envite Guns back.
How them legs feel??? I feel pumped.
We had a nice tempo goin today. Maybe we'll envite Guns back.
Yeah we definity had a nice pace. And he was a good workout partner
Bondons
11-25-09, 11:03 pm
Back
Pullups
10
10
10
Lat Pulldown
220x10
240x10
260x8
Barbell Row
225x10
315x8
315x8
Rack Pulls
405x5
495x3
585x1
495x3
Cable Row
220x10
240x10
260x10
Shoulders
Dumebell Press
80x8
90x6
90x6
Laterals
40x10
50x8
55x8
Rear DB Raises
40x12
45x12
50x12
Barbell Shrugs
315x8
405x8
495x6
Finished up with Calves. Was a good workout...I recently increased my carb intake and I definitly feel like I have more energy in the gym and im feeling "fuller".
Arms
Preacher Curl
85x8
105x6
105x6
Dumbell Curl
55x12
55x12
55x12
Cable Curl/Reverse Cable Curl
120x12/12
120x12/12
140x12/12
1 hand cable curl
40x12
50x12
60x12
Tricep Pushdown
150x12
180x12
200x6
Rope Extensions
110x12
130x12
150x12
1 hand Rope Extension
60x12
60x12
60x12
Overhead Dumbell Extension
25x12
30x12
Close Grip Bench
135x15 (just for fun)
Great pump from this workout.
Squats
315x5
365x3
365x3
Leg Press
800x12
800x12
800x12
Smith Squat (feet in front)
225x8
275x6
Iso Leg Curl
20x12
20x12
20x12
Seated Leg Curl
120x12
150x12
165x10
Good workout....I guess we will look at each others workout since not many other care to respond.LOL
"I really appreciate my fans but talking about what I am doing is not something I'm good at. I do what I do and that's it. I want to get back to my work and do more of it instead of talking about it. "
Henry Rollins
Good workout....I guess we will look at each others workout since not many other care to respond.LOL
ahaha so true
Squats
315x5
365x3
365x3
Leg Press
800x12
800x12
800x12
Smith Squat (feet in front)
225x8
275x6
Iso Leg Curl
20x12
20x12
20x12
Seated Leg Curl
120x12
150x12
165x10
---------------------------------------------------------------------------------------
getting strong young buck...when is the next contest>?
Good workout....I guess we will look at each others workout since not many other care to respond.LOL
I guess I could chime in - I've been creepin' this thread for about a month now, haha!
Anyways, impressive work thus far brother! We're the same age, so seeing this gives me something to aspire to.
Bondons
11-29-09, 10:17 pm
---------------------------------------------------------------------------------------
getting strong young buck...when is the next contest>?
Gonna do one in June. Same show I did this year haha...hopefully I will be much improved!!
I guess I could chime in - I've been creepin' this thread for about a month now, haha!
Anyways, impressive work thus far brother! We're the same age, so seeing this gives me something to aspire to.
Oh cool do you have a journal? Wouldn't mind checkin' it out!
Oh cool do you have a journal? Wouldn't mind checkin' it out!
Thanks man, the link is in my sig at the bottom of this post.
Any advice is always welcome and appreciated brother!
Back
Lat Pulldown
240x8
280x8
300x8
Barbell Row
315x8
315x8
365x8
Deadlift
315x3
365x3
405x1
Hammer Strength Pull
3x12
4x10
4x10
Finished up with some posing
Shoulders
Dumbell Press
80x8
85x8
95x4
Smith Presses
185x8
185x10
Cable Laterals
40x12
40x12
40x12
Hammer Strength Rear Delt
110x12
120x12
130x12
Barbell Shrugs
315x8
405x12
455x8
Wheres the vid and pics???
Bondons
12-04-09, 11:01 pm
http://www.youtube.com/watch?v=RsqmSBuJn1c
http://www.youtube.com/watch?v=RsqmSBuJn1c
Whao, solid shoulder day, those are some big shrugs!
Good camera work BigAl.
Bondons
12-04-09, 11:26 pm
Whao, solid shoulder day, those are some big shrugs!
Good camera work BigAl.
yeah BigAl is my number one camera man ;) haha
BionicMasterPiece
12-04-09, 11:27 pm
Shoulders
Dumbell Press
80x8
85x8
95x4
Smith Presses
185x8
185x10
Cable Laterals
40x12
40x12
40x12
Hammer Strength Rear Delt
110x12
120x12
130x12
Barbell Shrugs
315x8
405x12
455x8
Thats the way you do it!!!!!!
Legs
Squats
315x3
365x4
365x6
Power Squat
800x10
900x10
1000x12
Vertical Leg Press
4x10
5x10
6x7
Iso Leg Curl
20x12
20x12
20x12
30x10
Lying Leg Curl
70x12
80x12
90x10
Leg Extension Burnout
1 SET
105x10...165x10...225x2...75x20
Pizzalamp
12-06-09, 7:28 pm
this is a good jounrey...i enjoyed catching up on all these past workouts
im subbd
pics looked good u posted from the abc
Great shit in here man. Im subbed. I love reading this stuff.
LittleMan55
12-06-09, 8:10 pm
Great looking leg day in here!
this is a good jounrey...i enjoyed catching up on all these past workouts
im subbd
pics looked good u posted from the abc
thanks :D
Great shit in here man. Im subbed. I love reading this stuff.
awesome thank you
Great looking leg day in here!
it was awesome! Best leg day in awhile. i was pumped up from seeing how big everyone was at the ABC!
C.Coronato
12-07-09, 4:15 pm
Yo brother, sorry i didnt introduce my self, i was not 100% if you were, who i thought you were lol. I ate lunch with you and Al and G. It was good shooting the shit my man.
Keep killin it in those shows and workouts, you have a great mentor.
Yo brother, sorry i didnt introduce my self, i was not 100% if you were, who i thought you were lol. I ate lunch with you and Al and G. It was good shooting the shit my man.
Keep killin it in those shows and workouts, you have a great mentor.
thanks bro. next ABC we gotta train together
Chest
Bench
135x10
150x10
165x10
185x10
200x10
next two sets were for fun, Al was still working on his sets
225x3
245x1
Incline Bench
185x8
225x3
225x3
Incline Smith Machine
185x8
225x5
225x5
Cable Crossovers
60x15
60x15
Back on the bench strength program for flat. Thats why weight might look a bit wierd.
Chase "BIG COUNTRY" Browning
12-07-09, 8:08 pm
Nice chest session. Lots of pressing.
Nice workout. Nothing better than some pressing bro!
Bondons
12-07-09, 10:24 pm
Nice chest session. Lots of pressing.
Nice workout. Nothing better than some pressing bro!
hopefully it gets my chest thicker!!! something im lacking
C.Coronato
12-08-09, 10:15 am
thanks bro. next ABC we gotta train together
Yes sir.
Bondons
12-10-09, 10:18 am
Back
Lat Pulldown
240x8
260x8
280x8
Barbell Row
225x8
315x8
315x8
Rack Pull
405x3
495x3
585x1
495x3
Single Arm Cable Row
110x12
120x12
130x10
Close Grip Pulldown (Slow and Strict)
140x12
160x12
180x12
Finished up with some abs
C.Coronato
12-10-09, 10:26 am
Looking good man. Strong Rack pulls for sure. Hell ya.
Looking good man. Strong Rack pulls for sure. Hell ya.
x2
Looking good man. Strong Rack pulls for sure. Hell ya.
x2
thanks guys
Aggression
12-10-09, 3:42 pm
Strong Rack pulls for sure. Hell ya.
x2 on this statement. niCe weight. I gotta get back into heavy rack deads.
waitin on my torrent and shock therapy!!!!
can't wait to start taking them and getting some hardcore training in
Chase "BIG COUNTRY" Browning
12-11-09, 3:01 pm
waitin on my torrent and shock therapy!!!!
can't wait to start taking them and getting some hardcore training in
First time using them? Torrent is my favorite supplement, next to M-Stak. You can't beat it for recovery, plus the protein, cals, carbs, and aminos. Its solid all around and tastes great. What flavor did you get?
First time using them? Torrent is my favorite supplement, next to M-Stak. You can't beat it for recovery, plus the protein, cals, carbs, and aminos. Its solid all around and tastes great. What flavor did you get?
sour apple
TTL told me it was delicious
Shoulders
Dumbell Press
80x8
85x8
90x8
Dumbell Laterals
50x8
------
30 seconds rest between sets
27.5x12.......7 sets
Rear Delt Machine
120x12
130x15
140x14
Barbell Shrug
315x8
405x8
405x8
Finished up with a meannnn Calve workout. Awesome workout today, had the entire crew there. Fast paced and great pumps. (wow that sounds sexual doesn't it?)....NO ****
BionicMasterPiece
12-11-09, 8:41 pm
Back
Lat Pulldown
240x8
260x8
280x8
Barbell Row
225x8
315x8
315x8
Rack Pull
405x3
495x3
585x1
495x3
Single Arm Cable Row
110x12
120x12
130x10
Close Grip Pulldown (Slow and Strict)
140x12
160x12
180x12
Finished up with some abs
strong!!!!!!!!!!!!!
Chase "BIG COUNTRY" Browning
12-11-09, 10:12 pm
sour apple
TTL told me it was delicious
Its great. Tastes like Jolly Ranchers.
Bondons
12-11-09, 11:04 pm
strong!!!!!!!!!!!!!
thanks!
Its great. Tastes like Jolly Ranchers.
good to hear!
i like me some jolly ranchers
Excellent shoulder day!
I'm glad you discovered the goodness that is Torrent - it is definitely my favourite supplement. Tastes ridiculously good.
Bondons
12-11-09, 11:26 pm
Excellent shoulder day!
I'm glad you discovered the goodness that is Torrent - it is definitely my favourite supplement. Tastes ridiculously good.
ahaha thats what i keep hearing
i really hope it gets here tomrrow
You better be ready for this arm day!!!!! BIG FUCKIN GUNS!!!
Arms
1 Arm Cable Row
40x20
50x16
50x16
Cable Curl Short Bar....Wide/Close Grip
100x15/15
110x15/15
120x15/15
Hammer Strength 1 hand preacher curl
30x12 (switched back and fourth between hands twice)
30x20
30x20
EZ bar Preacher Drop Set
65x12...55x8...45x6...35x6
Rope Extensions
120x20
130x16
140x15
1 Handed Cable Extensions
40x16
50x20
50x20
EZ bar Cable Extensions
140x25
150x20
160x20
Close Grip Smith Machine
15 seconds rest between sets
135x15...x12...x12...x10
Overhead Rope Extensions
120x20
130x12
Tried out a new training style today, HIGH REPS!! I liked it, gave me a great pump. Drinking my Torrent now that I finally got, and yup, tastes like a jolly rancher haha
Thanks to TTL for recommending!
whoops first exercise is supposed to read cable curl not row
Chase "BIG COUNTRY" Browning
12-12-09, 3:53 pm
Nice session and I'm glad you are enjoying your Torrent!
Nice session and I'm glad you are enjoying your Torrent!
thank you and yeah it was great
Leg Press
800x10
1000x12
1100x12
1200x10
Squat
315x5
365x3
Leg Extension
30 seconds between sets
180x10...7 times
Iso Leg Curl
20x12
30x10
30x10
Leg Curl
30 seconds between sets
70x10...7 times
Strong workout. Had a little knee ache and shin was hurtin' a bit. Nothing too serious. Other then that went good and had my delicious Torrent after training.
Arms...
Legs...
You and Al are crazy! Lol.
How's the fallout from that arm day?
1200 leg press, what!
BionicMasterPiece
12-13-09, 8:27 pm
Leg Press
800x10
1000x12
1100x12
1200x10
Squat
315x5
365x3
Leg Extension
30 seconds between sets
180x10...7 times
Iso Leg Curl
20x12
30x10
30x10
Leg Curl
30 seconds between sets
70x10...7 times
Strong workout. Had a little knee ache and shin was hurtin' a bit. Nothing too serious. Other then that went good and had my delicious Torrent after training.
beast!
Bondons
12-13-09, 11:39 pm
You and Al are crazy! Lol.
How's the fallout from that arm day?
1200 leg press, what!
biceps and forarms are wicked sore!
beast!
thanks!!!
Aggression
12-14-09, 12:28 pm
Big leg work, and you can't go wrong getting some training tips from TTL. Keep it up brotha.
G Diesel
12-14-09, 12:38 pm
Freak status is right around the corner... Looking forward to watching you and my homeboy Large Allen grow.
Peace, G
Big leg work, and you can't go wrong getting some training tips from TTL. Keep it up brotha.
Freak status is right around the corner... Looking forward to watching you and my homeboy Large Allen grow.
Peace, G
thanks a lot guys :D
heard you are scared to come to Pa and train....it is ok..LOL
seriously, you and The Freak should take a drive up, and I will try to come down your way as well SOON!
heard you are scared to come to Pa and train....it is ok..LOL
seriously, you and The Freak should take a drive up, and I will try to come down your way as well SOON!
thanks sounds good man. i'm always down for some gym hopping
Chest
Bench Press
135x10
150x8
165x8
185x8
200x8
215x8
Incline Smith Press
185x8
185x8
185x10
Incline Dumbell Fly
35x12
37.5x12
45x12
50x12
Was goin' crazy on shock therapy. Strong workout. Strength is definitly increasing week to week on this bench program. Hopefully I'll be able to max out at 300lbs once its over.
Nice benching bro! Keep up the ass kickin' workouts!
Nice benching bro! Keep up the ass kickin' workouts!
hell yeah i'm tryin'!
this shock therapy is really helping me get through my workouts.
Back
Lat Pulldown
240x8
260x8
280x8
Barbell Row
315x10
315x10
Deadlift
315x5
365x3
Dumbell Rows (Lying on incline bench, DB in both hands)
75x10
100x10
120x6
HyperExtensions
45x12
45x12
45x12+10
Heavy shit man. I like it! Keep up the work killer!
Bondons
12-16-09, 11:46 pm
Heavy shit man. I like it! Keep up the work killer!
Wow - heavy-ass rows!
thanks guys
up a couple more pounds so im feeling stronger
Shoulders
Dumbell Press
80x8
85x10
80x8
Laterals
35x12
40x12
40x12
45x12
Rear Delt Machine
120x15
150x15
160x12
Barbell Shrugs
405x8
495x8
495x8
Finished up with calves. Up to 193 in weight, eating big is finally paying off!
T o m m Y
12-18-09, 9:01 pm
What weight did you start at bro?
Bondons
12-18-09, 10:03 pm
What weight did you start at bro?
Came out of my competition and started training with Al I was in the 160s.
My previous offseason peak was 178 lbs though.
T o m m Y
12-18-09, 10:04 pm
33lbs very nice man..
Yeah your one lucky dude to be lifting with that animal..
Bondons
12-18-09, 10:09 pm
33lbs very nice man..
Yeah your one lucky dude to be lifting with that animal..
its been awesome, learned so much in such a short amount of time
can't thank Al enough!
T o m m Y
12-18-09, 10:11 pm
what weight you looking to get up to?
Bondons
12-18-09, 10:15 pm
what weight you looking to get up to?
I would like to be 200+ before I start dieting for my next show, which is in august.
Pizzalamp
12-19-09, 10:30 am
good workouts B
glad to hear your weight is increasing!
Bondons
12-19-09, 11:02 am
good workouts B
glad to hear your weight is increasing!
thanks...200 soon!
Bondons
12-22-09, 10:02 pm
http://www.simplyshredded.com/time-to-grow-an-offseason-update-with-bobby-rosen.html
^^^ new offseason update interview check it out!
Pizzalamp
12-24-09, 7:33 am
merry xmas B
Good interview, lookin huge! Your traps and legs look huge in that pic.
Thanks for the props, nice interview. We got big plans for this NEW year.
Bondons
12-25-09, 11:01 am
merry xmas B
u too boss!
Good interview, lookin huge! Your traps and legs look huge in that pic.
Thanks! appreciate it :)
Thanks for the props, nice interview. We got big plans for this NEW year.
Hell yeah bro! Got some stuff to talk to you about. Good things!
C.Coronato
12-28-09, 1:32 pm
Great interview brother, thats great! Keep doing what your doing my man, you will do very well.
Great interview brother, thats great! Keep doing what your doing my man, you will do very well.
thanks bro i appreciate it
Chest
Flat Bench
135x10
185x8
200x6
210x4
235x4
250x4
Incline Bench
185x6
185x6
195x4+2
Incline Dumbell Fly
45x10
50x10
50x10
What? A Delaware ABC....
http://forum.animalpak.com/showthread.php?p=871328#post871328
What are you guys training and wha time, I have off work and would like to stop down for a workout.....
What are you guys training and wha time, I have off work and would like to stop down for a workout.....
I would guess shoulders at 6. Yeah man its been awhile.
Back
Lat Pulldown
240x8
260x8
280x8
Barbell Row
315x8
315x8
Close Grip Cable Row
200x12
220x12
240x12
Dumbell Rows both hands
60x12
80x10
100x10
HyperExtensions
45x12
45x15
45x15
Shoulders
Dumbell Press
75x8
80x8
85x8
Side Laterals
35x12
40x12
45x10
25x30
35x24
Face Pulls
110x12
120x12
120x10
Barbell Shrugs
315x8
405x8
495x6