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D-NUTZ
03-15-10, 8:04 am
Monday
3/15/10
Legs

Shock Therapy-Pre
Storm-Intra

Leg Extensions
WU, 90KGx15, 100x15, 110x15, 120x12, 130(Stack!)x10 PR!

Squats
WU,315x9, 315x10 PR!, 340x5 PR!

Leg Press
380x20, 470x15, 560x12, 650x10

Hamstring Sumo Leg Press- Nice and Slow
380x12, 380x12, 380x12

Star Trac Standing Leg Curl
12KGx15 Per Leg, 12x15, 12x15 PR!

Freak Ham Blasters
BWx10, BWx8

Horizontal Leg Press Calf Raises
228x15, 228x15, 228x15, 192x10-SLOW!

Seated Calf Raises
135x15, 135x15, 90x10-SLOW!

Torrent-Post

Workout Time: 69 Minutes

NOTES:
-Legs are fried. Happy but not satisfied with squats. Next up, 340x6-8. Gonna be reppin' 365 in no time.
-Tried standing leg curls and i love 'em. Nice and slow reps. What a burn!
-I was running on about 5-6 hours of sleep. Could fall asleep last night, damn time change. But i pushed through it and hit some PRs!
-Chest tomorrow.

mritter3
03-15-10, 9:01 am
great leg session TS...strong squatting...congrats on the pr's man.

firsthorseman97
03-15-10, 9:02 am
Now that's how legs are done! Not many people put in that kinda work in the AM. Congrats on the PRs. Out of curiousity, why 340 and not 345? 2.5's look so small on a squat bar. LMAO!

D-NUTZ
03-15-10, 9:08 am
great leg session TS...strong squatting...congrats on the pr's man.

Thanks bro. Felt good!


Now that's how legs are done! Not many people put in that kinda work in the AM. Congrats on the PRs. Out of curiousity, why 340 and not 345? 2.5's look so small on a squat bar. LMAO!

Haha, im very anal when it comes this this lol!. 340 is halfway between 315 and 365. After i can get like 9 or 10 reps with 340, i will move up to 365. Its just my OCD kicking in haha.

D-NUTZ
03-15-10, 9:29 am
January 10, 2010. 244 Pounds- http://s902.photobucket.com/albums/ac229/True74Seneca419/Progress%20Pictures%20Jan%2010%202010%20Weight%202 44/

March 14, 2010. 256 Pounds- http://s902.photobucket.com/albums/ac229/True74Seneca419/Progress%20Pictures%20Mar%2014%202010%20Weight%202 56/

Im trying to do some side-by-sides with my last set of photos. Anyone know how to do this?

smoothballer
03-15-10, 9:39 am
Looking big bro!
Your chest and back are noticeably more muscular.

D-NUTZ
03-15-10, 2:48 pm
Looking big bro!
Your chest and back are noticeably more muscular.

Thanks bro. Even though somethings might not look bigger, they are harder and i like it! LOL.

C.Coronato
03-15-10, 3:00 pm
I love coming in here and seeing all that BLUE. Very nice man, very inspirational indeed.

PIJW
03-15-10, 3:02 pm
I love coming in here and seeing all that BLUE. Very nice man, very inspirational indeed.

I have to agree the blue is a nice touch for PRs, really bring it to everyones attention. Good Job Seneca

Mr. Dead
03-15-10, 3:08 pm
Nice session!!! Good luck hobbling, after that!!! Great stuff!!!

D-NUTZ
03-15-10, 8:51 pm
I love coming in here and seeing all that BLUE. Very nice man, very inspirational indeed.

Thanks tree. Just tryin' to get big like you bro!


I have to agree the blue is a nice touch for PRs, really bring it to everyones attention. Good Job Seneca

Thanks Pain, but the credit goes to firedrake. I got it off him. Its a great idea.


Nice session!!! Good luck hobbling, after that!!! Great stuff!!!

Already starting to feel it. Uh oh!

D-NUTZ
03-15-10, 8:54 pm
Bump


Monday
3/15/10
Legs

Shock Therapy-Pre
Storm-Intra

Leg Extensions
WU, 90KGx15, 100x15, 110x15, 120x12, 130(Stack!)x10 PR!

Squats
WU,315x9, 315x10 PR!, 340x5 PR!

Leg Press
380x20, 470x15, 560x12, 650x10

Hamstring Sumo Leg Press- Nice and Slow
380x12, 380x12, 380x12

Star Trac Standing Leg Curl
12KGx15 Per Leg, 12x15, 12x15 PR!

Freak Ham Blasters
BWx10, BWx8

Horizontal Leg Press Calf Raises
228x15, 228x15, 228x15, 192x10-SLOW!

Seated Calf Raises
135x15, 135x15, 90x10-SLOW!

Torrent-Post

Workout Time: 69 Minutes

NOTES:
-Legs are fried. Happy but not satisfied with squats. Next up, 340x6-8. Gonna be reppin' 365 in no time.
-Tried standing leg curls and i love 'em. Nice and slow reps. What a burn!
-I was running on about 5-6 hours of sleep. Could fall asleep last night, damn time change. But i pushed through it and hit some PRs!
-Chest tomorrow.

Got the comparisons to work!

Top Picture is from January at 244 Pounds
Bottom Picture is from March at 256

http://s902.photobucket.com/albums/ac229/True74Seneca419/Comparisons%20Jan%20to%20March%20Weight%20244%20to %20256/

D-NUTZ
03-16-10, 7:46 am
Tuesday
3/16/10
Chest

ST-Pre
Storm-Intra

Barbell Flat Bench
WU, 185x8, 185x8, 185x8, 135x10-Slow/Big Squeeze At Top

Barbell Incline Bench
135x8, 155x8, 155x8, 135x6-Slow/Big Squeeze At Top

Upwards Cable Fly
36x12, 36x12, 36x12, 36x12 PR!

Dumbbell Incline Fly
35x12, 40x12, 40x12 PR! I think

Machine Flat Chest Press Hammer Grip
1PPSx15, 1PPSx12

Torrent-Post

Workout Time: 56 Minutes.

NOTES:
-Best Chest Pump Ever! It was great. MMC was solid today. Felt every movement.
-Flat BB Bench wasn't a weight or rep PR! but in my mind, it was a PR for set. I never have gotten 185x8 for more than two sets. Next week, 195!
-Quads, Hams, Calves are all tight and starting to get sore. Tomorrow will be a struggle to walk. But hey, thats a good thing.
-Back tomorrow.

firsthorseman97
03-16-10, 7:50 am
Solid work and nice job on flat bench. You keep progressing and that's what counts.

D-NUTZ
03-16-10, 8:02 am
Thanks bud. Chest felt strong this morning.

D-NUTZ
03-17-10, 8:40 am
Wednesday
3/17/10
Back

ST-Pre
Storm-Intra

Rack Deadlift-Mid Shin
WU, 315x8, 365x6, 405x3, 315x10 PR!

Old Skool Rows
2PIESx15-Slow, 3PIESx10, 4PIESx8, 2PIESx15-Slow/1 Second Squeeze

Seated Cable Rows-Under Hand Straight Bar
132x15-Slow/2 Second Squeeze, 132x15-Slow/2 Second Squeeze

Lat Pulldowns-Regular
144x12, 144x10, 144x10

Lat Pulldown-Rverse Grip
120x10, 120x10, 120x10

Torrent-Post

Workout Time: 57 Minutes.

NOTES:
-Not happy with the deads. Wanted more with 405. GOnna kill it next week. Nothing less than 405x5.
-Great Pump, Back was thrashed.
-Shoulders/Traps tomorrow.

smoothballer
03-17-10, 8:49 am
Loving the PRs. Keep killing it man and you got the 405 x 5 next week.

firsthorseman97
03-17-10, 8:59 am
Nice work on the rack pulls. I have no doubt you're using proper form unlike some peeps from the Y. Keep up the hard work, its showing.

D-NUTZ
03-17-10, 9:04 am
Loving the PRs. Keep killing it man and you got the 405 x 5 next week.

Thanks bro. I love 'em too.


Nice work on the rack pulls. I have no doubt you're using proper form unlike some peeps from the Y. Keep up the hard work, its showing.

Thanks Ryan. I try to do my best with form.

ghost
03-17-10, 9:13 am
some solid numbers in here. keep it up! just stop using the color codes :)

D-NUTZ
03-17-10, 9:17 am
some solid numbers in here. keep it up! just stop using the color codes :)

Thanks bro. But whats wrong with the color code? lol.

ghost
03-17-10, 9:19 am
6) Expressing Yourself...
Shit, we all got something to say... We all want to get our points across. How? Through the "clever" use of emoticons? Yeah, right... By using an image as a "witty" or "humorous" response to a post? Fuck that... Here, there are only two ways to express yourself. First and foremost, through well-reasoned and informed posts. Second, through your signature. If you elect to use a "sig", use it wisely. Use it to express yourself, to share a vital insight into your your philosophy, to point to your training log here in the F O R V M. Sigs are most certainly not for posting links to other sites, commercial or otherwise. This is a bodybuilding site run by Animal. It's not for you to promote your personal "agenda" whatever that might be. You also won't be allowed to post in color, make fancy pictures out of words, or promote anything other than yourself--unless you have specific, express permission from Management. Break these rules, and your sig will be automatically removed or modified. Bottom line, wanna make a name for yourself here? Get your weight and stats up and be a solid member.

D-NUTZ
03-17-10, 9:22 am
Damn. Alright i guess rules and rules lol. Sorry.

ghost
03-17-10, 9:23 am
never apologize...it's a sign of weakness. :)

C.Coronato
03-17-10, 3:03 pm
-Not happy with the deads. Wanted more with 405. GOnna kill it next week. Nothing less than 405x5.

Thats awesome, and thats motivation. Very nice brother.

Big C
03-17-10, 3:51 pm
I see some major work being done over here....like I said man it's always hard for a kid your age to fight the good fight with all the distractions women, booze, high school antics but you continue to impress. KEEP progressing Seneca.

D-NUTZ
03-17-10, 9:24 pm
Thats awesome, and thats motivation. Very nice brother.

Thanks Tree. Ive really been there and intense mentally since the Arnold. Really helping my MMC and workouts as a whole.


I see some major work being done over here....like I said man it's always hard for a kid your age to fight the good fight with all the distractions women, booze, high school antics but you continue to impress. KEEP progressing Seneca.

You can bet your ass i will! I do, do drugs, deadlifting is my heroin, squatting is my ectasy, and benching is my crack.

D-NUTZ
03-18-10, 7:54 am
Thursday
3/18/10
Shoulders/Traps

ST-Pre
Storm-Intra

Smith Seated Shoulder Press
WU, 185x8, 185x8, 185x8 PR!, 135x10-Slow

Dumbbell Side Raises
45x10, 45x10, 45x10 PR!

Barbell Front Raises
85x10, 85x10, 85x10 PR!

Reverse PecDeck
112.5x15, 112.5x15, 112.5x15, 112.5x15

Upright Rows
105x12, 105x12 PR!,

Machine Shoulder Press-Hammer Grip
2PPSx15, 2PPSx15

Barbell Shrugs
135x25-Slow, 225x20, 135x35

Torrent-Post

Workout Time: 54 Minutes.

NOTES:
-Loopholes :D. Sorry Ghost. I read the rule again and again and saw the no color rule was about a member's "Sig".
-I though this was a solid day. I hit my goals and then some. Next week: 195 on my presses! Never be satisfied!
-Great pump too!
-Traps were sore from the deads yesterday so i went lighter with high reps. It felt awesome.
-New equipment was there today! Woo Woo.
-Arms tomorrow.

ghost
03-18-10, 8:37 am
You also won't be allowed to post in color



that does not solely refer to a signature. it refers to any post. signature included. Please refrain or an infraction shall be issued. pretty simple stuff really.

smoothballer
03-18-10, 8:59 am
PR's all over the place! Awesome Work!

firsthorseman97
03-18-10, 9:29 am
Thursday
3/18/10
Shoulders/Traps

ST-Pre
Storm-Intra

Smith Seated Shoulder Press
WU, 185x8, 185x8, 185x8 PR!, 135x10-Slow

Dumbbell Side Raises
45x10, 45x10, 45x10 PR!

Barbell Front Raises
85x10, 85x10, 85x10 PR!

Reverse PecDeck
112.5x15, 112.5x15, 112.5x15, 112.5x15

Upright Rows
105x12, 105x12 PR!,

Machine Shoulder Press-Hammer Grip
2PPSx15, 2PPSx15

Barbell Shrugs
135x25-Slow, 225x20, 135x35

Torrent-Post

Workout Time: 54 Minutes.

NOTES:
-Loopholes :D. Sorry Ghost. I read the rule again and again and saw the no color rule was about a member's "Sig".
-I though this was a solid day. I hit my goals and then some. Next week: 195 on my presses! Never be satisfied!
-Great pump too!
-Traps were sore from the deads yesterday so i went lighter with high reps. It felt awesome.
-New equipment was there today! Woo Woo.
-Arms tomorrow.


Nice work D! Congrats on the PRs. Your presses are really coming along.

PIJW
03-18-10, 10:12 am
Bet shoulders were pumped, good workout

C.Coronato
03-18-10, 4:15 pm
Thanks Tree. Ive really been there and intense mentally since the Arnold. Really helping my MMC and workouts as a whole.



Thats great man. Keep your mind right and your on a serious track for success.

D-NUTZ
03-18-10, 6:54 pm
PR's all over the place! Awesome Work!

Thanks SB. Everything felt solid today.


Nice work D! Congrats on the PRs. Your presses are really coming along.

Yeah they are. They still have a long way to go.


Bet shoulders were pumped, good workout

They were. Didn't think i could fit through the door :D.


Thats great man. Keep your mind right and your on a serious track for success.

You can be on it bro! 200% no matter what.

Big C
03-18-10, 6:55 pm
Boulders for shoulders!!!! Nice work Seneca.....as always.

D-NUTZ
03-18-10, 8:08 pm
Boulders for shoulders!!!! Nice work Seneca.....as always.

Thanks C. Maybe someday. Right now they are just pebbles.

D-NUTZ
03-19-10, 7:43 am
Friday
3/19/10
Arms

ST-Pre
Storm-Intra

Barbell Close-Grip Bench Press
WU, 185x8, 185x8, 185x8 PR!, 135x10-Slow

Dips
-195x15, -180x12, -165x10, -150x10 PR!

V-Bar Pressdowns
120x15, 120x15, 120x15, 120x15

Barbell Curls
95x12, 105x10, 105x10, 105x10 PR!

Cable Curls
96x12, 96x12, 96x12, 96x12

Preacher Curls
60x8, 60x8, 60x8, 60x8

Torrent-Post

Workout Time: 60 Minutes.

NOTES:
-CGBP felt strong. Thanks FHM for pushing me to do it!
-It felt good to actually do Dips! Even though they are assisted. I will be doing them on my own before i know it. It took me awhile to figure out the machine so thats why my WO was longer than i wanted.
-BB Curls felt great. Numbers are going up nice.
-Didn't do forearms today. They were deathly sore this morning from back day and they were pretty damned pumped from Tris/Bis today.
-Finally the weekend. Eat, sleep, eat and repeat! Legs Monday!!!! 340x6+ Here I Come!

firsthorseman97
03-19-10, 8:07 am
I knew ya had it in ya. Nice work on the CG. You did notice that the handles on the dips flip in and out? Out, so they are out of the way for pull-ups, then in for dips. I had to show some peeps that yesterday.

D-NUTZ
03-19-10, 9:19 am
I knew ya had it in ya. Nice work on the CG. You did notice that the handles on the dips flip in and out? Out, so they are out of the way for pull-ups, then in for dips. I had to show some peeps that yesterday.

Yeah i saw that, but it wasn't until the after my first couple reps. When they are out i felt it alot in my chest then i read and saw they move. They felt good.

D-NUTZ
03-19-10, 10:34 pm
Set Numbers for the past week (March 15-19). I want to do this so i can see how i react to different set numbers.

Quads-12
Hams-8
Calves-7
Chest-17
Back-16
Shoulders-18
Traps-3
Triceps-12
Biceps-12

mcbeast
03-19-10, 10:35 pm
Set Numbers for the past week (March 15-19). I want to do this so i can see how i react to different set numbers.

Quads-12
Hams-8
Calves-7
Chest-17
Back-16
Shoulders-18
Traps-3
Triceps-12
Biceps-12


Bring the pain!

mritter3
03-20-10, 10:40 am
strong arm day TS..great workout man.

D-NUTZ
03-21-10, 8:36 am
Bring the pain!

It is being brought!


strong arm day TS..great workout man.

Thanks Matt. Arms were PUMPED!

D-NUTZ
03-21-10, 10:58 am
Who: Me

What: Bodybuilding Show

When: Spring/Summer 2012.

Where: TBA. Some Show In Ohio. Not Sure What One Yet.

Why: I love This Shit. Want To Do A Show Before I Turn 20 So I Can Compete In The 19 & Under Division. No Matter What Happen Happens, Where I Place, Or How I Do, I Am Doing This To See Where I Stand, What I Need To Work On, And For The Experience. This Will Be The Beginning Of My Journey To Someday Maybe Step On A Pro Stage.

I will keep this Journal until the end of football in October. I will start a new "Journey" Where i plan to cut and see what lies under all this fat and what i will need to work on for 2012.

D-NUTZ
03-22-10, 7:53 am
Monday
3/22/10
Legs

Shock Therapy-Pre
Storm-Intra

Leg Extensions
110x15, 120x15, 130(Stack!)x12 PR!, 100x15-Slow

Squats
340x6, 340x6, 340x6 PR!, 225x10-Slow

Leg Press
600x12, 600x10, 600x10, 510x15

Standing Leg Curl
14KGx15 Per Leg, 14x15, 14x15 PR!

Freak Ham Blasters
BWx8, BWx8

Seated Leg Curls
50x10 PR!, 40x12, 40x12, 40x12

Horizontal Leg Press Calf Raises
240x15, 240x15, 240x15, 192x10-Slow

Seated Calf Raises
180x15 PR!, 180x12, 180x12, 90x10-SSSLLOOOWWW!!!

Torrent-Post

Workout Time: 68 Minutes

NOTES:
-HUGE Pump! Very good leg day. Squats were good. 340x7+ next week!
-Chest tomorrow.

firsthorseman97
03-22-10, 8:22 am
Great way to start off the week. Looks like you'll have to switch to single leg extensions. Your squats just keep getting stronger. Nice work.

smoothballer
03-22-10, 9:32 am
Great job TS! Squatting 340x6 is awesome. Congrats brother.

D-NUTZ
03-22-10, 2:23 pm
Great way to start off the week. Looks like you'll have to switch to single leg extensions. Your squats just keep getting stronger. Nice work.

Thanks Ryan. Im gonna stick with it until i can get 15 or so reps then i will be doing single leg. I could always go to the fieldhouse too. The old one is in there and i think it goes higher. Im not sure,


Great job TS! Squatting 340x6 is awesome. Congrats brother.

Thanks sb. Was feeling it and i hit depth!

D-NUTZ
03-22-10, 2:23 pm
Forgot to mentions KG's on LE and LC


Monday
3/22/10
Legs

Shock Therapy-Pre
Storm-Intra

Leg Extensions
110KGx15, 120x15, 130(Stack!)x12 PR!, 100x15-Slow

Squats
340x6, 340x6, 340x6 PR!, 225x10-Slow

Leg Press
600x12, 600x10, 600x10, 510x15

Standing Leg Curl
14KGx15 Per Leg, 14x15, 14x15 PR!

Freak Ham Blasters
BWx8, BWx8

Seated Leg Curls
50KGx10 PR!, 40x12, 40x12, 40x12

Horizontal Leg Press Calf Raises
240x15, 240x15, 240x15, 192x10-Slow

Seated Calf Raises
180x15 PR!, 180x12, 180x12, 90x10-SSSLLOOOWWW!!!

Torrent-Post

Workout Time: 68 Minutes

NOTES:
-HUGE Pump! Very good leg day. Squats were good. 340x7+ next week!
-Chest tomorrow.

Mr. Dead
03-22-10, 2:25 pm
Nice wheels session!!! Good luck with the hobbling/crawling!!!

D-NUTZ
03-22-10, 2:30 pm
Nice wheels session!!! Good luck with the hobbling/crawling!!!

Thanks MD. Already getting sore. Walking up and down stairs here at school sucks!

D-NUTZ
03-22-10, 2:32 pm
Next page bump!


Monday
3/22/10
Legs

Shock Therapy-Pre
Storm-Intra

Leg Extensions
110KGx15, 120x15, 130(Stack!)x12 PR!, 100x15-Slow

Squats
340x6, 340x6, 340x6 PR!, 225x10-Slow

Leg Press
600x12, 600x10, 600x10, 510x15

Standing Leg Curl
14KGx15 Per Leg, 14x15, 14x15 PR!

Freak Ham Blasters
BWx8, BWx8

Seated Leg Curls
50KGx10 PR!, 40x12, 40x12, 40x12

Horizontal Leg Press Calf Raises
240x15, 240x15, 240x15, 192x10-Slow

Seated Calf Raises
180x15 PR!, 180x12, 180x12, 90x10-SSSLLOOOWWW!!!

Torrent-Post

Workout Time: 68 Minutes

NOTES:
-HUGE Pump! Very good leg day. Squats were good. 340x7+ next week!
-Chest tomorrow.

NaturalTrainee
03-22-10, 3:36 pm
Subbeddddddddd... Nice "back to basics" legs workout!

D-NUTZ
03-22-10, 8:24 pm
Subbeddddddddd... Nice "back to basics" legs workout!

Thanks NT! Your in for a ride!

JustJ
03-22-10, 8:30 pm
340x6 on squats....son of a B

D-NUTZ
03-22-10, 8:40 pm
340x6 on squats....son of a B

Lol, thats what i will be saying tomorrow trying to walk. They kicked my ass.

D-NUTZ
03-23-10, 7:46 am
Tuesday
3/23/10
Chest

ST-Pre
Storm-Intra

Barbell Flat Bench
195x8, 205x7, 205x7 (+1) PR!, 135x10-Slow

Barbell Incline Bench
165x8, 175x7 PR!, 175x6, 135x6-Slow

Upwards Cable Fly
40x12, 40x12, 40x12, 40x12 PR!

Dumbbell Incline Fly
45x10, 45x10, 45x10 PR!

Machine Flat Chest Press Hammer Grip
1PPSx24 *R.P* 1PPSx12 *R.P.* 1PPSx8

Torrent-Post

Workout Time: 59 Minutes.

NOTES:
-Presses felt really strong.
-Huge pump after the Rest Pauses. I like 'em.
-Back tomorrow!

smoothballer
03-23-10, 8:44 am
Nice workout my man! Keep up the good work.

ghost
03-23-10, 8:50 am
some solid shit in here man. keep it up

firsthorseman97
03-23-10, 9:03 am
Some nice pressin', D. I like seeing all those PRs.

NaturalTrainee
03-23-10, 11:55 am
Nice chest session, those rest pauses should get the pump you want. Nice stuff.

D-NUTZ
03-23-10, 2:23 pm
Nice workout my man! Keep up the good work.


some solid shit in here man. keep it up

Thanks I will Guys!


Some nice pressin', D. I like seeing all those PRs.

Me too Ryan.


Nice chest session, those rest pauses should get the pump you want. Nice stuff.

They were awesome.

D-NUTZ
03-24-10, 7:39 am
Wednesday
3/24/10
Back

ST-Pre
Storm-Intra

Rack Deadlift-Mid Shin
405x5, 405x5 PR!, 315x8

Yates Rows
135x15, 185x12, 225x8

Neutral Grip Pullups
-90x5, -150x10, -165x12

Regular Grip Pullups
-165x8, -165x8, -165x8

Torrent-Post

Workout Time: 54 Minutes.

NOTES:
-Felt awful today. Probably shouldn't of went. Woke up feeling like i got hit by a truck.
-Set a PR! in rack dead though. Happy with that.
-Didn't do as many sets as normal. Wasn't feeling it. But my back was smoked somehow.
-Shoulders/Traps tomorrow unless i feel awful again, then i will push everything back a day.

On a side note, keep my friend in your thoughts. He collapsed as track last night and they had to resuscitate him. His heart stopped. He is in critical condition right now and is in a coma enduced my the doctors.

mritter3
03-24-10, 8:15 am
strong back workout TS and the chest day before this was solid as hell man...keep it up.

firsthorseman97
03-24-10, 8:53 am
Nice Rack Pulls. Looks like you got in a pretty good workout regardless. Sorry to hear about your friend.

smoothballer
03-24-10, 9:27 am
Strong workout my man. You seem to be hitting PR's everyday. Awesome! Sorry to hear about your buddy. Hope he is ok.

NaturalTrainee
03-24-10, 5:09 pm
Some back stuff in here... Nice, core movements.

D-NUTZ
03-24-10, 9:47 pm
strong back workout TS and the chest day before this was solid as hell man...keep it up.

Thanks, im feeling it today.


Nice Rack Pulls. Looks like you got in a pretty good workout regardless. Sorry to hear about your friend.


Strong workout my man. You seem to be hitting PR's everyday. Awesome! Sorry to hear about your buddy. Hope he is ok.

Thanks guys, hes doing alot better. Just a few more tests and they will bring him out of the coma.


Some back stuff in here... Nice, core movements.

Thanks NT. Tried and True!

D-NUTZ
03-25-10, 7:39 am
Thursday
3/25/10
Shoulders/Traps

ST-Pre
Storm-Intra

Smith Seated Shoulder Press
195x8, 195x8, 195x8 PR!, 135x15-Slow

Dumbbell Side Raises
50x10, 50x10, 50x10 PR!

Star Trac Seated Shoulder Press-Hammer Grip
60KGx10, 70x8, 80x6 PR!

Torrent-Post

Workout Time: 34 Minutes.

NOTES:
-No focus at all today. My mind wasn't in it so i left. With my friend almost dying (hes doing alot better i just found out), football coach resigning (3rd coach in 4 years), little sleep, and school shit.
-Need to throw this all out and finish off the week strong with my arm day tomorrow.
-Weights looked good, i just didn't feel it at all. No front delt work, they were still really sore from chest.
-I think i am going to switch to a 2-On 1-Off starting next week. That should allow for better recovery. My body part order will stay the same. I will do cardio on my off days.
-Arms tomorrow.

NaturalTrainee
03-25-10, 7:46 am
It's only logical to have bad days, we're human and not machines. It's another part of the game. Wish to your friend the best and nice exercise selection for your shoulders, it was still a good workout. Feeling is one thing, growth is another!

firsthorseman97
03-25-10, 8:03 am
Good workout regardless. Congrats on all those PRs. Glad to hear your friend is doing better.

mritter3
03-25-10, 8:14 am
strong back workout TS...very sorry to hear about your friend....

D-NUTZ
03-26-10, 7:45 am
It's only logical to have bad days, we're human and not machines. It's another part of the game. Wish to your friend the best and nice exercise selection for your shoulders, it was still a good workout. Feeling is one thing, growth is another!


Good workout regardless. Congrats on all those PRs. Glad to hear your friend is doing better.


strong back workout TS...very sorry to hear about your friend....

Thanks Guys. I think they said he is awake now. He should recover but it is a longgg road.

D-NUTZ
03-26-10, 7:52 am
Friday
3/26/10
Arms

Shock Therepy-Pre
Storm-Intra

Barbell Close-Grip Bench Press
195x6, 195x6 PR!, 135x10-Slow

Dips
-165x12, -150x10, -135x12 PR!

Rope Pressdowns
48x12 D.S. 36x10 D.S. 24x29

ST Machine Curls
30x15, 35x12, 40x8

Dumbbell Curls
55x6 PR! D.S. 40x7 D.S. 25x10

ST Cable Reverse Curls
40x12, 40x12

Barbell Wrist Curls
45x8-5 Second Stretch and 5 Second Squeeze

Torrent-Post

Workout Time: 50 Minutes.

NOTES:
-Threw in alot of random dropsets so i didn't get bored.
-Intensity will be raised to the limit and then some starting Monday with Legs.
-Stay Tuned! You will not be disappointed.

firsthorseman97
03-26-10, 7:54 am
Nice gun show, D. Your CG is getting strong.

mritter3
03-26-10, 8:18 am
strong arm day there TS...weights are steadily going up.

D-NUTZ
03-26-10, 9:16 am
Nice gun show, D. Your CG is getting strong.

Thanks Ryan. Its gettin' there. still not happy with it.


strong arm day there TS...weights are steadily going up.

Thanks bro. I can't wait to be able to do dips for reps with my own BW.

smoothballer
03-26-10, 9:36 am
Nice arm session brother! Way to feed them guns!

D-NUTZ
03-26-10, 10:02 am
Nice arm session brother! Way to feed them guns!

They were hungry bro lol.

NaturalTrainee
03-26-10, 10:37 am
Dips are a definite for tris... I alternate then with CGP. Nice work overall.

D-NUTZ
03-27-10, 9:55 am
Dips are a definite for tris... I alternate then with CGP. Nice work overall.

Thanks NT. I really like doing heavy CGBP then going and really blasting my tris with dips. Gets them pumped like no other.

D-NUTZ
03-27-10, 10:01 am
Saturday
3/27/10
Cardio/Abs

Storm-Pre
Storm-Intra

30 Minutes Recumbent Bike
Resistance 8, 260 Calories Burned

Crunches
50 Middle, 50 Right, 50 Left

Broomstick Twists
100

Storm-Post

Workout Time: About 40 Minutes.

NOTES:
-Going to be doing Cardio and Abs every off-day. Diet is in check. I need to tighten up this midsection and hopefully lose a little body fat.
-Sipped on Storm Pre, Intra, and Post.
-More of this tomorrow.

Firedrake
03-27-10, 11:37 am
Nice work on arms yesterday -- you're moving up. I was where you are on dips this time last fall. Now I'm doing 'em with a 60 lb. DB on the belt. Progress comes quickly.

Good for you for getting in the cardio and ab work, too!

D-NUTZ
03-27-10, 12:28 pm
Nice work on arms yesterday -- you're moving up. I was where you are on dips this time last fall. Now I'm doing 'em with a 60 lb. DB on the belt. Progress comes quickly.

Good for you for getting in the cardio and ab work, too!

Thanks Jim. Im really starting to like dips.

NaturalTrainee
03-27-10, 12:32 pm
You will love them(the dips), I wonder how many times have I got to slam some abs, even cardio is better than this. Skulls ftw, terrific job there. Give them a go bro!

D-NUTZ
03-27-10, 1:13 pm
You will love them(the dips), I wonder how many times have I got to slam some abs, even cardio is better than this. Skulls ftw, terrific job there. Give them a go bro!

Thanks bro.

Firedrake
03-27-10, 9:25 pm
Derek, you've had a rough week on a lot of fronts, and while we're all pretty good at pushing through distraction, sometimes there's just too bloody much happening. You've had shocks this week of a major nature. Give yourself time to get your head back in the game!

PIJW
03-27-10, 10:23 pm
Twists look interesting.

D-NUTZ
03-28-10, 8:36 am
Derek, you've had a rough week on a lot of fronts, and while we're all pretty good at pushing through distraction, sometimes there's just too bloody much happening. You've had shocks this week of a major nature. Give yourself time to get your head back in the game!

Thanks Jim. Feelin' great past two days. Had a bad headache last night but im pumped to get to my Leg Day tomorrow.


Twists look interesting.

Yeah, i saw that Firedrake has been doing them and if i remember right, i think he said something about how they helped his midsection so i am giving them a go.

NaturalTrainee
03-28-10, 9:54 am
Just do it. I did it too when my father died some weeks ago, major pain but I got to work harder and improve. Give yourself the time you need if you feel light headed and be there for him. Friends are one soul in two bodies.

D-NUTZ
03-28-10, 9:56 am
Sunday
3/28/10
Cardio/Abs

Storm-Pre
Storm-Intra

30 Minutes Treadmill
Speed 3.0, Incline 8.0, 268 Calories Burned

Crunches
50 Middle, 50 Right, 50 Left

Broomstick Twists
100

Storm-Post

Workout Time: About 37 Minutes.

NOTES:
-Another good session this morning. Had to go to my Grandpa's to use his treadmill because the Y doesn't open till 1 on Sundays.
-Leg Day tomorrow morning. The intensity i am going to bring will be out of this world. -Going to be going with a higher volume for a while and see how it goes. I normally grow pretty good with it. Plan for tomorrow is 16 Sets for Quads, 16 for Hams, and 12 for Calves.

D-NUTZ
03-29-10, 7:45 am
Monday
3/29/10
Quads/Calves

Shock Therapy-Pre
Storm-Intra

Leg Extensions
130KGx15, 130x15 PR!, 130x12, 130x12

Squats
340x7, 340x7, 340x8 PR!, 225x10-Slow/Pause at Bottom!

Leg Press
510x15, 510x15, 510x15, 510x15

Horizontal Leg Press
240x20, 240x20, 240x20, 240x20

Horizontal Leg Press Calf Raises
252x15, 252x15, 252x15, 152x15 PR!

Seated Calf Raises
180x15, 180x15, 180x15, 135x15-Slow!

Torrent-Post

Workout Time: 60 Minutes

NOTES:
-Quads/Calves were screaming at me. The burn/pump was insane.
-Really happy with squats today. Really hit some depth on my 340x8. Im thinkin' 365x5+ next time!
-Im going to split up Quads and Hams into their own day. There are several reasons. One is that i do not have enough time to hit both as i have to be done before a certain time so i am not late for school. Another is that i feel that after quads, i just don't have the energy to kill my Hams like i want to. Im going to try this for a few weeks and see what my body says. I will throw in some more Calves on Ham Day too.
-Chest tomorrow.

mritter3
03-29-10, 8:29 am
strong ass leg session TS....great workout man.

firsthorseman97
03-29-10, 8:54 am
Good leg day, D. I'm interested to see how splitting up your legs up works out for ya.

D-NUTZ
03-29-10, 2:31 pm
strong ass leg session TS....great workout man.

Thanks Matt. I felt "in the zone" lol.


Good leg day, D. I'm interested to see how splitting up your legs up works out for ya.

Thanks Ryan, I am too. Time will tell.

smith06
03-29-10, 3:03 pm
I wish I had the wisdom and heart at 17 that you do man.. fuck let alone when I started. Good work.. You going to make it to Columbus??

NaturalTrainee
03-29-10, 3:43 pm
Experiment time, seeing a nice zzzzzzzzz's workout though. Powerful wheelz my bro.

D-NUTZ
03-30-10, 7:44 am
I wish I had the wisdom and heart at 17 that you do man.. fuck let alone when I started. Good work.. You going to make it to Columbus??

Thanks man. I am lucky to have the Animal Family in my corner. No im not going to be able to make it. Its the girlfriend and I's one year and im not going to miss it. Ill be at the next one hopefully.


Experiment time, seeing a nice zzzzzzzzz's workout though. Powerful wheelz my bro.

Thanks NT.

D-NUTZ
03-30-10, 7:49 am
Tuesday
3/30/10
Chest

ST-Pre
Storm-Intra

Barbell Flat Bench
205x8 PR!, 205x7+1, 205x6+1, 135x10-Slow

Barbell Incline Bench
175x7, 175x5, 175x7, 135x6-Slow

Upwards Cable Fly
50x10, 50x10, 50x10, 50x10 PR!

Dumbbell Incline Fly
45x12, 45x12 PR!, 45x10, 45x10

Machine Flat Chest Press-Hammer Grip
1+25PPSx8 PR!, 1+25PPSx6, 1+25PPSx6 D.S. 1PPSx9

Torrent-Post

Workout Time: 59 Minutes.

NOTES:
-Good day today. 215 next week on flat bench. Hoping to get at least 5.
-I think i am going to do Back-Thursday and Hams-Friday instead of vice-versa and see how that goes. Id much rather do Hams with a sore back than Back with sore hams.
-Cardio/Abs tomorrow.

NaturalTrainee
03-30-10, 7:59 am
Steady ups bro, you will get those 215 for sure. Consider taking back and hams some days apart, especially if you do SLDL for your hams since it will fatigue your back.

mritter3
03-30-10, 8:37 am
great chest workout TS...215 is yours for the taking man.

smoothballer
03-30-10, 8:50 am
Chest is going up nicely. It's great how you set the following week's goals right after this week's workout.

D-NUTZ
03-30-10, 2:25 pm
Steady ups bro, you will get those 215 for sure. Consider taking back and hams some days apart, especially if you do SLDL for your hams since it will fatigue your back.

Thanks NT. Im going to give back then hams a go this week and see how i hold up and go from there.


great chest workout TS...215 is yours for the taking man.

Thanks bro.


Chest is going up nicely. It's great how you set the following week's goals right after this week's workout.

It helps me get mentally ready. Thanks!

Firedrake
03-30-10, 2:35 pm
Nice work, Derek! Congrats on the bench PR! That changeup sounds nice, too.

D-NUTZ
03-30-10, 2:39 pm
Nice work, Derek! Congrats on the bench PR! That changeup sounds nice, too.

Thanks, Jim! Im hoping it works out. Need to grow!

Iceiktitan
03-30-10, 3:00 pm
upwards cable fly....That makes me want to bring it back...Thanx for the reminder buddy.

D-NUTZ
03-30-10, 3:03 pm
upwards cable fly....That makes me want to bring it back...Thanx for the reminder buddy.

Anytime man. Did them with House and loved 'em.

D-NUTZ
03-31-10, 7:27 am
Wednesday
3/31/10
Cardio/Abs

Storm-Pre
Storm-Intra

30 Minutes Recumbent Bike
Resistance 8, 236 Calories Burned

Crunches
50 Middle, 50 Right, 50 Left

Broomstick Twists
100

Storm-Post

Workout Time: About 42 Minutes.

NOTES:
-Its Cardio, nothing much else to say.
-Back tomorrow.

NaturalTrainee
03-31-10, 11:25 am
Zzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzz

D-NUTZ
03-31-10, 10:07 pm
Zzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzz

Whats with the Zs bro? Haha.

Firedrake
04-01-10, 12:10 am
Learn to LOVE the cardio; learn to enjoy the burning of the abs . . . <grin>

D-NUTZ
04-01-10, 11:49 am
Learn to LOVE the cardio; learn to enjoy the burning of the abs . . . <grin>

Yes Sir :D. I actually don't mind it too much.

D-NUTZ
04-01-10, 11:59 am
Thursday
4/1/10
Back

ST-Pre
Storm-Intra

Deadlifts
315x6, 405x3 PR!, 315x5-Only went down to mid-shin then back up to keep tension on back, 135x15-Slow!

Old Skool Rowz
3PIESx12, 3x12, 3x12, 3x12

Smith Yates Rows
225x10, 225x10, 225x10, 225x10 PR!

Wide Grip Pulldowns
120x12, 120x12, 120x12, 120x10

Reverse Grip Pulldowns
132x10, 132x10, 132x10, 132x10

Torrent-Post

Workout Time: 68 Minutes.

NOTES:
-Wanted to stick with 405 on the Deads for my work sets but i felt something tweak in my lower back so i lowered the weight so i didn't injure myself anymore. I feel fine now. Im hoping it was just minor.
-I tried the Yates Rows on a Smith. I really like them on it. My ROM wasn't great but the contraction i got in my lower lats was amazing. Really pumped them up. Might have to keep doing these.
-Hams/Calves tomorrow

NaturalTrainee
04-02-10, 8:45 am
Slam her, the back is huge so slay her without mercy! A good exercise ratio and the racks rocked!

firsthorseman97
04-02-10, 9:06 am
That was a great lookin' back day. Now make sure you wreck those hams this morning!

D-NUTZ
04-02-10, 11:13 am
Slam her, the back is huge so slay her without mercy! A good exercise ratio and the racks rocked!

She was slammed and pinned :D. Thanks, bro. These were full deads, not racks though.


That was a great lookin' back day. Now make sure you wreck those hams this morning!

Thanks Bud. Good seeing you this morning, you better of killed it. They were killed. I like having a separate Ham day.

D-NUTZ
04-02-10, 11:22 am
Friday
4/2/10
Hams/Calves

ST-Pre
Storm-Intra

Seated Leg Curl
55KGx15, 55x15, 55x15, 55x15 PR!

Freak Ham Blasters
BWx12, BWx12, BWx12, BWx12

Hamstring Leg Press
400x20, 400x20, 400x20, 400x20

Standing Leg Curl
14KGx15 Per Leg, 14x15, 14x15, 14x15

Smith Standing Calf Raises
135x15, 135x15, 135x15, 135x15

Seated Calf Raises
180x12, 135x12-Slow, 90x12-Slower, 45x12-DC Slow!

Torrent-Post

Workout Time: 64 Minutes.

NOTES:
-Hams/Calves were smoked! I like this separate day.
-On the seated calf raises i tried something different. After every set i took off a 45 and went slower. 30 seconds rest between sets. On the last set, the Calves just exploded and i thought i needed a fire extinguisher.
-Cardio/Abs tomorrow.


Back feels a lot better today. Just a little stiff and sore. Really stretched it today. It should be ready by my Quad workout for squats.

smoothballer
04-02-10, 12:24 pm
Killer wheels day TS. Keep up the solid progress my man!

PIJW
04-02-10, 12:36 pm
Brave, brave man for killing legs on Friday, hope you can walk tomorrow, LOL, solid workout bro

Firedrake
04-02-10, 6:43 pm
Looking good -- I may have to try that on calves -- I'm going to hit 'em up tomorrow.

Mr. Dead
04-02-10, 7:00 pm
Sweet lookin' session, there!!! Good luck moving/using your legs!!!

D-NUTZ
04-03-10, 9:12 am
Killer wheels day TS. Keep up the solid progress my man!

Thanks, I will!


Brave, brave man for killing legs on Friday, hope you can walk tomorrow, LOL, solid workout bro

Haha, today is not bad. Tomorrow will be the killer.


Looking good -- I may have to try that on calves -- I'm going to hit 'em up tomorrow.

Get 'em! My calves are sore today. I can NEVER get them sore so it must of did something.


Sweet lookin' session, there!!! Good luck moving/using your legs!!!

Thanks MD.

D-NUTZ
04-03-10, 9:17 am
Saturday
4/3/10
Cardio/Abs

Storm-Pre
Storm-Intra

30 Minutes ARC Trainer
Resistance 15, Incline 5, 335 Calories Burned

Crunches
60 Middle, 60 Right, 60 Left

Broomstick Twists
100

Storm-Post

Workout Time: About 45 Minutes.

NOTES:
-Abs are nice and tight. Increased my reps on crunches today.
-I like the ARC trainer, it's supposed to burn the most calories. Too hard to me to explain the motion so just google it if anyone if interested.
-Shoulders/Traps tomorrow. The Y is closed so im headed to my Uncle's house. He has a nice setup in his garage. Power Rack, Barbell, Dumbbells, Benches, Ect. Perfect tools for a Shoulder/Trap Day!

mritter3
04-03-10, 9:24 am
nice couple last sessions there TS, solid hammy day as well.

NaturalTrainee
04-04-10, 3:59 am
Just kill it, I was never able to go just for abs. + for you on that one.

D-NUTZ
04-04-10, 10:38 am
nice couple last sessions there TS, solid hammy day as well.


Just kill it, I was never able to go just for abs. + for you on that one.

Thanks Guys.

D-NUTZ
04-04-10, 10:51 am
Sunday
4/4/10
Delts/Traps

ST-Pre
Storm-Intra

Barbell Seated Shoulder Press
115x10 PR!, 115x9, 115x8, 115x9

Dumbbell Side Raises
40x12, 40x12, 40x12, 40x12

Barbell Front Raises
85x10, 85x10, 85x10, 85x10

Barbell Upright Rows
115x12, 115x12, 115x12, 115x12 PR!

Dumbbell Rear Delt Flys
30x12, 30x12, 30x12, 30x12 PR!

Barbell Shrugs
135x15, 225x15, 315x12, 315x12, 225x15, 135x15

Torrent-Post

Workout Time: 70 Minutes.

NOTES:
-Lifted at my Uncle's today. Good workout.
-Something about Barbell Seated Press just burns up my Delts. I think i am going to keep doing these for a few weeks instead of Smith Presses.
-I think I like the Rear Delt Flys more than Reverse PecDeck. Going to continue these as well.
-Arms tomorrow.

Everyone have a Happy Easter. I know I am going to enjoy the food :D.

NaturalTrainee
04-05-10, 3:26 am
Try doing some Smith behind the neck presses with your back arched, traps relaxed and no back support. Give this a go! Great work all in all.

firsthorseman97
04-05-10, 6:17 am
Good workout yesterday. Hope you had a great Easter!

D-NUTZ
04-05-10, 11:25 am
Try doing some Smith behind the neck presses with your back arched, traps relaxed and no back support. Give this a go! Great work all in all.

I might some day. I don't like doing BTN stuff, it feels funny with my shoulders. Thanks though bro.


Good workout yesterday. Hope you had a great Easter!

Thanks, i did. Started it out with a good session and ended with alot of food :D.

D-NUTZ
04-05-10, 11:41 am
Monday
4/5/10
Arms

Shock Therepy-Pre
Storm-Intra

Barbell Close-Grip Bench Press (+10)
135x12, 135x12, 135x12

EZ Bar Flat Skull Crushers (+5)
70x12, 70x12, 70x12

Dips (+15)
-150x12, -150x12, -150x12

Straight Bar Over-Hand Pressdowns (+12)
120x12, 120x12, 120x12

Barbell Curls (+10)
95x12, 95x12, 95x12

EZ Bar Cable Curls (+12)
72x12, 72x12, 72x12

EZ Bar Preacher Curls (+10)
40x12, 40x12, 40x12

Star Trac Seated Machine Curls (+5)
25KGx12, 25KGx12, 25KGx12

Barbell Wrist Curls (+__)
45x10

Reverse EZ Bar Wrist Curls (+__)
20x10

Torrent-Post

Workout Time: 64 Minutes.

NOTES:
-Arms were PUMPED! Very good day.
-On the CGBP i really kept my elbows in. Lowered the weight and worked on form. Really felt it in the Triceps this way.
-The (+) by my exercises are how much weight i am going to increase my weight by next Arm Day. That way right after the exercise, I can decide how much to add while it is still fresh in my mind. My uncle showed me this when i was at his house yesterday and i thought it was a good idea. The only bodyparts i will not do this with is Calves, Forearms, and Abs.
-Cardio/Abs tomorrow.

D-NUTZ
04-05-10, 11:49 am
Forgot to mention. Ordering some more Torrent today. I think i might throw in a can of PM too and see how it works for me. My sleep has been shit the past week.

firsthorseman97
04-05-10, 11:59 am
Good work, D. I have some Torrent you can have. I'm not going to be using it since I'm dieting.

smoothballer
04-05-10, 12:07 pm
Solid arm day TS! Also I highly recommend PM. I am doing a log for the Promo and it is one solid product!

D-NUTZ
04-05-10, 1:56 pm
Good work, D. I have some Torrent you can have. I'm not going to be using it since I'm dieting.

Thanks, Ryan.


Solid arm day TS! Also I highly recommend PM. I am doing a log for the Promo and it is one solid product!

Thanks, SB! Im going to try it and see if its worth the money for me. Im betting it is :D.

Mr. Dead
04-05-10, 2:13 pm
Nice lookin' gun show!!! Ya got me fired up to fry mine, tonight!!!

JustJ
04-05-10, 6:19 pm
Quite the arm workout. I'm thinking bout picking up some PM myself

D-NUTZ
04-06-10, 8:54 am
Nice lookin' gun show!!! Ya got me fired up to fry mine, tonight!!!

Thanks MD! Pretty sore today, especially the forearms.


Quite the arm workout. I'm thinking bout picking up some PM myself

Thanks J. From what i have read, its great.

D-NUTZ
04-06-10, 8:56 am
Tuesday
4/6/10
Off

NOTES:
-Body says rest today so no Cardio/Abs. Gonna listen, don't want to get ran down. This is going to kill me LOL! I hate just sitting around not going to the gym.
-Arms are sore today.
-Quads/Calves tomorrow morning. 365x5+ on Squats!

smoothballer
04-06-10, 10:41 am
Enjoy the day off. Rest = Growth

D-NUTZ
04-06-10, 1:19 pm
Enjoy the day off. Rest = Growth

Oh i will bud. I love me some rest.

mritter3
04-06-10, 8:31 pm
strong arm session yesterday TS...good stuff man.

D-NUTZ
04-07-10, 7:27 am
Wednesday
4/7/10
Quads

Shock Therapy-Pre
Storm-Intra

Squats (+0)
365x5, 365x5, 365x5 PR!

Leg Press (+50)
510x15, 510x15, 510x15, 510x15

Barbell Hack Squats (+0)
135x8, 135x8, 135x8 PR!

Star Trac Horizontal Leg Press (+20KG)
100KGx15, 100x15, 100x15

Leg Extensions (+5KG)
90KGx12, 90x12, 90x12

Torrent-Post

Workout Time: 58 Minutes

Total Sets:16

NOTES:
-Pretty good day. Not the greatest of pumps but still had a good one going.
-Did Barbell Hack Squats and let me too you, there were different. But, i really felt it in the outer quads. Going to keep doing them. Keepin them light till i get form down.
-No calves, still sore from Ham Day. I think i am going just to do them once a week.
-Chest tomorrow.

firsthorseman97
04-07-10, 8:04 am
It wasn't too long ago you were getting 365 for 1 rep, now look at ya! Definitely making some gains. Keep up the hard work!

mritter3
04-07-10, 8:33 am
great leg workout man....365 is no joke...you will be doing sets of 10 in no time.

D-NUTZ
04-07-10, 2:10 pm
It wasn't too long ago you were getting 365 for 1 rep, now look at ya! Definitely making some gains. Keep up the hard work!

I know, right? I remember how pumped i was when i got 315 for 2 reps. Thanks, Ryan. You keep it up too!


great leg workout man....365 is no joke...you will be doing sets of 10 in no time.

Thanks Matt, tryin'!

Aggression
04-07-10, 3:07 pm
Looking strong on those squats, TS. Keep rockin'.

Firedrake
04-07-10, 4:29 pm
I see I need to turn up my squatting to keep up with you! Well done!

Big C
04-07-10, 7:09 pm
Superb job in here bro......I see those big legs....the older I've gotten, leg day has turned into my favorite day.

NaturalTrainee
04-08-10, 6:01 am
Some zzzzzzz's here, gotta slam them too. Solid exercise selection you got here.

D-NUTZ
04-08-10, 7:28 am
Looking strong on those squats, TS. Keep rockin'.

Thanks, bro. Rockin' will be done!


I see I need to turn up my squatting to keep up with you! Well done!

Thanks, Jim.


Superb job in here bro......I see those big legs....the older I've gotten, leg day has turned into my favorite day.

Thanks, C. I love leg day!


Some zzzzzzz's here, gotta slam them too. Solid exercise selection you got here.

Thanks, NT. Still not sure what z's are LOL!

D-NUTZ
04-08-10, 7:34 am
Thursday
4/8/10
Chest

Shock Therapy-Pre
Storm-Intra

Barbell Flat Bench (+0)
215x5, 215x5, 215x5 PR!

Barbell Incline Bench (+10)
135x10, 135x10, 135x10

Cable Upward Fly (+0)
48x10, 48x10, 48x10, 48x10

Dumbbell Incline Fly (+0)
35x10, 35x10, 35x10

Dumbbell Flat Bench (+5)
50x12, 50x12, 50x12

PecDeck (+0)
112.5x10, 112.5x10, 112.5x10, 112.5x10

Torrent-Post

Workout Time: 59 Minutes

Total Sets:20

NOTES:
-Solid day. Good Pump. Nothing else to say.
-Maybe Cardio/Abs tomorrow. I have a paper to type and im not sure how late i will be up.

ghost
04-08-10, 8:14 am
great job on that PR!

firsthorseman97
04-08-10, 8:37 am
Great work, D. I see you're not going up in weight on flat next time, do you plan on getting 215 for 3 sets of 8 before moving up? Just curious to what your plans are. Keep up the hard work. Everything seems to be headed in the right direction.

D-NUTZ
04-08-10, 2:18 pm
great job on that PR!

Thanks Bro.


Great work, D. I see you're not going up in weight on flat next time, do you plan on getting 215 for 3 sets of 8 before moving up? Just curious to what your plans are. Keep up the hard work. Everything seems to be headed in the right direction.

What im planning on doing is getting at least 2x8 or around there. Then i will move up to 225 and so on.

Mr. Dead
04-08-10, 2:51 pm
Sweet lookin' session!!! Congrats on the PR!!!

Firedrake
04-08-10, 6:11 pm
Solid chest day -- looks like the bench is climbing steadily!

D-NUTZ
04-09-10, 10:13 pm
Sweet lookin' session!!! Congrats on the PR!!!


Solid chest day -- looks like the bench is climbing steadily!

Thanks guys. Its getting there!

D-NUTZ
04-09-10, 10:15 pm
Friday
4/9/10
Off

NOTES:
-Back tomorrow.

NaturalTrainee
04-10-10, 7:51 am
The bodypart of champs... Gotta love bb rows, my fave!

mritter3
04-10-10, 9:38 am
chest workout looked strong man....enjoy the rest.

D-NUTZ
04-10-10, 6:00 pm
The bodypart of champs... Gotta love bb rows, my fave!

Hell yeah bro!


chest workout looked strong man....enjoy the rest.

Thanks, bro. Felt strong.

D-NUTZ
04-10-10, 6:10 pm
Saturday
4/10/10
Back

Shock Therapy-Pre
Storm-Intra

Deadlift (+90)
225x8, 225x8, 225x8

Yates Rows (+40)
185x10, 185x10, 185x10

Chest Supported Row (+0)
3PIESx10, 3x10, 3x10

Seated Cable Row-Tight V Handle (+12)
108x15, 108x15, 108x15

Reverse Grip Lat Pulldown (+12)
132x12, 132x12, 132x12

Wide Grip Lat Pulldown (+0)
108x10, 108x10, 108x10

Regular Grip Lat Pulldown (+0)
120x10, 120x10

Torrent-Post

Workout Time: 52 Minutes

Total Sets:20

NOTES:
-Good day. Back was smoked.
-Went lighter on Deads and Yates Rows to make sure my back is all good. So far so good. If it feels great tomorrow i will go heavier next week (as stated).
-Hams/Calves tomorrow. Hoping to do some SLDL if my back is good.

Firedrake
04-10-10, 7:21 pm
Well, I've already commented over on Facebook . . . nice work!

NaturalTrainee
04-11-10, 8:00 am
That's some volume you got here.

D-NUTZ
04-11-10, 3:21 pm
Well, I've already commented over on Facebook . . . nice work!

Thanks, Jim.


That's some volume you got here.

Yeah, NT. Its what im trying right now to see how it work for me. So far so good i think.

D-NUTZ
04-11-10, 3:30 pm
Sunday
4/11/10
Hams/Calves

Shock Therapy-Pre
Storm-Intra

Smith SLDL (+20)
185x8, 185x8, 185x8 PR!

Hamstring Leg Press (+50)
400x20, 400x20, 400x20, 400x20

Freak Ham Blaster (+1 Rep)
BWx10, BWx10, BWx10

Standing Leg Curl (+2KG)
12KGx15/15, 12KGx15/15, 12KGx15/15

Seated Leg Curl (+5KG)
40KGx12, 40KGx12, 40KGx12

Smith Calf Raises (+20)
135x15, 135x15, 135x15, 135x15

Leg Press Calf Raises (+50)
310x15, 310x15, 310x15, 310x15

Seated Calf Raises (+25)
90x15, 90x15, 90x15, 90x15

Torrent-Post

Workout Time: 63 Minutes

Total Sets-Hams:16
Total Sets-Calves:12

NOTES:
-Everything felt good!
-All Calves were done slow and controlled.
-Maybe some Cardio tomorrow. Not sure yet, weight has been behaving lately without it.

smoothballer
04-11-10, 8:48 pm
Nice work TS! I'm liking the 2 day leg split.

D-NUTZ
04-12-10, 8:36 pm
Nice work TS! I'm liking the 2 day leg split.

Thanks SB! Mee too, my Hams are really getting sore.

D-NUTZ
04-12-10, 8:37 pm
Monday
4/12/10
Off

NOTES:
-Shoulders/Traps tomorrow.

Firedrake
04-12-10, 8:38 pm
Very nice work yesterday -- so much for Sunday being a day of rest! <grin> I haven't tried Smith SLDLs -- I may have to check that out.

NaturalTrainee
04-13-10, 3:36 am
Hammies are good, gotta enjoy the SLDL's!

mritter3
04-13-10, 8:02 am
stong session TS..hope you enjoyed the day off....tear it up today.

D-NUTZ
04-13-10, 8:36 pm
Very nice work yesterday -- so much for Sunday being a day of rest! <grin> I haven't tried Smith SLDLs -- I may have to check that out.


Hammies are good, gotta enjoy the SLDL's!


stong session TS..hope you enjoyed the day off....tear it up today.

Thanks guys!

D-NUTZ
04-13-10, 8:43 pm
Tuesday
4/13/10
Delts/Traps

Shock Therapy-Pre
Storm-Intra

Barbell Seated Shoulder Press (+10)
115x8, 115x8, 115x7

Dumbbell Side Raises (+5)
45x12, 45x12, 45x12, 45x12

Barbell Front Raises (+10)
75x12, 75x12, 75x12, 75x12

Barbell Upright Rows (+10)
95x12, 95x12, 95x12, 95x12

Dumbbell Rear Delt Flys (+5)
35x12, 35x12, 35x12 PR!

Dumbbell Shoulder Press (+5)
50x15, 50x15

Torrent-Post

Workout Time: 52 Minutes

Total Sets:20

NOTES:
-No time for Traps. Had a meeting before school today. Maybe will fit them in tomorrow.
-Shoulders were fried. Good pump.
-Arms tomorrow.

NaturalTrainee
04-14-10, 6:00 am
Shoulders must be taken care off, nice exercise selection you got there!

firsthorseman97
04-14-10, 7:09 am
Some heavy weight being used in here. That was a great Delt workout. You covered all the bases.

D-NUTZ
04-14-10, 9:11 pm
Tuesday
4/14/10
Arms

Shock Therapy-Pre
Storm-Intra

CGBP (+10)
145x12, 145x12, 145x12

EZ Bar Flat Skull Crushers (+5)
80x10, 80x10, 80x10 PR!

Dips (+15)
-135x10, -135x10, -135x10 PR!

Barbell Curls (+0)
105x10, 105x10, 105x10

EZ Cable Curls (+0)
84x10, 84x10, 84x10 PR!

EZ Bar Preacher Curls(+0)
50x10, 50x10, 50x10

ST Machine Curls (+New Exercise)
30KGx10, 30x10, 30x10

Torrent-Post

Workout Time: 67 Minutes

Total Sets-Tris:12
Total Sets-Bis:12

NOTES:
-Pumped Arms FTW!
-Keeping my Bicep weights the same. I think i cheated a little more than i want to.
-No more ST Machine Curls. I cant seem to get a good contraction. Might throw in some Incline Dumbbell Curls or something.
-Off tomorrow!

JustJ
04-14-10, 9:41 pm
Good lifting as usual. I forgot all about WMS...haven't used it in quite awhile.

Aggression
04-15-10, 11:39 am
Helluva job hitting those shoulders and arms, T., and ya gotta love the Shock Therapy.

blueboy22
04-15-10, 11:40 am
Solid workout man. keep hitting those weights hard...

D-NUTZ
04-15-10, 8:46 pm
Thursday
4/15/10
Off

NOTES:
-Quads tomorrow.
-Haven't been posting much in other theads. Been pretty busy, i will get caught up soon!

mritter3
04-15-10, 9:18 pm
strong workouts in here TS...keep up the solid training man...still nailing them PR's

NaturalTrainee
04-16-10, 2:54 am
Nice arms session, add some incline db curls, they are excellent.

D-NUTZ
04-16-10, 9:46 pm
Friday
4/16/10
Quads

Shock Therapy-Pre
Storm-Intra

Squats (+0)
365x6, 365x6, 365x6 PR!

Leg Press (+40)-Close, Wide, Close, Wide
560x20, 560x20, 560x20, 560x20

Barbell Hack Squats (+50)-Close
135x10, 135x10, 135x10 PR!

Horizontal Leg Press (+12)-Close, Wide, Close
264x20, 264x20, 264x20 PR!

Leg Extensions (+5KG)
95KGx15, 95x15, 95x15

Torrent-Post

Workout Time: 57 Minutes

Total Sets:16

NOTES:
-Quads were PUMPED and dead. Cramped a little bit after the workout. Water intake sucked today.
-Trying to focus on my Outer Quads for a few weeks. Did most of my Leg Presses with a close stance and did all my Hacks with a close stance.
-Chest tomorrow.

firsthorseman97
04-17-10, 8:21 am
Nice lookin' workout. It was good to see ya down there yesterday. Congrats on the PR.

D-NUTZ
04-17-10, 5:52 pm
Nice lookin' workout. It was good to see ya down there yesterday. Congrats on the PR.

Thanks you too. It felt good.

D-NUTZ
04-17-10, 5:55 pm
Saturday
4/17/10
Chest

Shock Therapy-Pre
Storm-Intra

Barbell Flat Bench (+0)
215x6 PR!, 215x5, 215x4

Barbell Incline Bench (+10)
435x10, 145x10, 145x10

Cable Upward Fly (+12)
48x12, 48x12, 48x12, 48x12

Dumbbell Incline Fly (+5)
35x12, 35x12, 35x12

Dumbbell Flat Bench (+5)
55x12, 55x12, 55x12

PecDeck (+12.5)
112.5x12, 112.5x12, 112.5x12, 112.5x12

Torrent-Post

Workout Time: 65 Minutes

Total Sets:20

NOTES:
-Chest was pumped. Pretty happy with Bench PR! Gonna beat it next time.
-Keeping Incline lighter. Focusing on Full ROM and Squeeze.
-Off tomorrow.

JustJ
04-17-10, 8:53 pm
Bench is comin up! I may have to pick up some shock therapy...never tried it.

D-NUTZ
04-18-10, 8:31 pm
Bench is comin up! I may have to pick up some shock therapy...never tried it.

Do it, bro! That stuff IS THE SHIT!

D-NUTZ
04-18-10, 8:32 pm
Sunday
4/18/10
Off

NOTES:
-Cheat day today. Chinese food and speghetti. Yum!
-Back tomorrow.

NaturalTrainee
04-19-10, 3:13 am
Nice meals TS. Gotta cheat a little bit.

D-NUTZ
04-19-10, 8:32 pm
Monday
4/19/10
Back

Shock Therapy-Pre
Storm-Intra

Yates Rows (+25)
225x10, 225x10, 225x10

Dumbbell Row (+5)
70x12/12, 70x12/12, 70x12/12

Chest Supported Row (+25)
3PIESx12, 3x12, 3x12

Seated Cable Row-Tight V Handle (+12)
120x15, 120x15, 120x15

Reverse Grip Lat Pulldown (+0)
144x10, 144x10, 144x10

Wide Grip Lat Pulldown (+12)
108x12, 108x12, 108x12

Regular Grip Lat Pulldown (+12)
120x12, 120x12

Torrent-Post

Workout Time: 49 Minutes

Total Sets:20

NOTES:
-Solid workout. Nothing more to say.
-Hams/Calves tomorrow.

Firedrake
04-19-10, 8:34 pm
Looking good! Well done back day.

mritter3
04-19-10, 8:58 pm
Solid back day man.

firsthorseman97
04-20-10, 7:11 am
Your back has to be tore up from that one! Great work!

D-NUTZ
04-20-10, 8:45 pm
Wednesday
4/20/10
Hams/Calves

Shock Therapy-Pre
Storm-Intra

Smith SLDL (+0)
205x6, 205x6, 205x6 PR!

Hamstring Leg Press (+40)
450x20, 450x20, 450x20, 450x20

Freak Ham Blaster (+1 Rep)
BWx11, BWx11, BWx11

Standing Leg Curl (+2KG)
14KGx15/15, 14KGx15/15, 14KGx15/15

Seated Leg Curl (+5KG)
45KGx12, 45KGx15, 45KGx15

Seated Calf Raises
45x50, 45x50, 45x50

Torrent-Post

Workout Time: 57 Minutes

Total Sets-Hams:16
Total Sets-Calves:3

NOTES:
-Solid WO. Short on time so just did 3 quick sets of calf raises.
-Off tomorrow.

Firedrake
04-20-10, 8:48 pm
Yep -- solid leg day. Well done!

smoothballer
04-20-10, 9:18 pm
Killer leg day TS! I finally figured out a way to do freak ham basters at my gym since we don't have the dedicated bench for it...crazy leg pump!

mritter3
04-20-10, 10:38 pm
Great workout man those sldl were heavy dude great job

firsthorseman97
04-21-10, 7:18 am
Nice work on the hams.

NaturalTrainee
04-21-10, 10:26 am
The split diversing the quads and hams must be working, isn't it?

D-NUTZ
04-21-10, 8:47 pm
Wednesday
4/21/10
Off

NOTES:
-Delts/Traps tomorrow.

D-NUTZ
04-22-10, 9:28 pm
Thursday
4/22/10
Delts/Traps

Shock Therapy-Pre
Storm-Intra

Barbell Seated Shoulder Press (+10)
125x10 PR!, 125x9, 125x7

Dumbbell Side Raises (+5)
50x12, 50x12, 50x12, 50x12 PR!

Cable Front Raises (+10)
30x12/12, 30x12/12, 30x12/12, 30x12/12 PR!

Barbell Upright Rows (+10)
105x12, 105x12, 105x12

Dumbbell Rear Delt Flys (+0)
40x12, 40x12, 40x12, 40x12 PR!

Dumbbell Shoulder Press (+0)
55x12, 55x12

Straight Bar Cable Shrugs
100x15, 100x15
S.S.
Behind The Back Straight Bar Cable Shrugs
100x15, 100x15

Torrent-Post

Workout Time: 63 Minutes

Total Sets-Delts:20
Total Sets-Traps:4

NOTES:
-Solid day. Happy with the presses and side raises.
-Switched to Cable Front Raises. Feel it more than when i do Barbell.
-Traps were extremely pumped after those sets so i quit.
-Arms tomorrow.

firsthorseman97
04-23-10, 7:14 am
Putting in some good work, D! Numbers look good.

NaturalTrainee
04-23-10, 7:17 am
Consider adding some cable side laterals, well done on the PR's!

D-NUTZ
04-23-10, 5:49 pm
Putting in some good work, D! Numbers look good.

Thanks, Ryan. Its feeling good.


Consider adding some cable side laterals, well done on the PR's!

Possibly when i stall or get tired of DBs. DBs are working right now so i am sticking with 'em! Thanks tho bro.

D-NUTZ
04-23-10, 5:55 pm
Friday
4/23/10
Arms

Shock Therapy-Pre
Storm-Intra

CGBP (+10)
155x12, 155x12, 155x12

EZ Bar Flat Skull Crushers (+10)
85x12, 85x12, 85x12 PR!

Dips (+0)
-120x10, -120x10, -120x10 PR!

Rope Pressdowns
84x15, 85x15, 84x15 PR!

EZ Bar Curls (+10)
70x15, 70x15, 70x15

EZ Cable Curls (+12)
84x12, 84x12, 84x12 PR!

EZ Bar Preacher Curls(+0)
50x10, 50x10, 50x10

Star Trac Cable Hammer Curl (+2KG)
8KGx12/12, 8KGx12/12, 8KGx12/12 PR!

Torrent-Post

Workout Time: 65 Minutes

Total Sets-Tris:12
Total Sets-Bis:12
Total Sets-Forearms:3 (ST Cable Hammer Curls)

NOTES:
-Best Arm Day i have had. Huge burn, huge pump.
-Did EZ Bar Curls instead of BB Curls. BB Curls give me some forearm pain and plus i got a better pump with the EZ bar.
-Off tomorrow.

smoothballer
04-23-10, 6:21 pm
Huge Arm Day TS!

D-NUTZ
04-23-10, 10:02 pm
Huge Arm Day TS!

Thanks bro. They felt like cannons.

D-NUTZ
04-25-10, 3:19 pm
Sunday
4/25/10
Quads

Shock Therapy-Pre
Storm-Intra

Squats (+20)
365x8, 365x8, PR! 365x6

Leg Press (+50)
600x20, 600x20, 600x20, 600x20

Barbell Hack Squats (+0)
185x6, 185x6, 185x6 PR!

Horizontal Leg Press (+12)
276x20, 276x20, 276x20 PR!

Leg Extensions (+10)
160x15x 160x15, 160x15

Torrent-Post

Workout Time: 58 Minutes

Total Sets:16

NOTES:
-Quads were hit good! Huge pump all over.
-I was dead after the second set of 365. 385 Next time!
-Short Story. When i went to go my Leg Extensions i didn't noticed that the Pounds stickers were on it instead of the KG weights. So i throw on 100 and thought "Holy Shit! This is easy. My strength really jumped." When i went to move the weight up I noticed it was in pounds. Damn LOL!
-Chest tomorrow.

Firedrake
04-25-10, 11:14 pm
Solid work in good time! Congrats on the squats! 405 will be yours before you know it!

NaturalTrainee
04-26-10, 7:57 am
Weight up= progression. Kill it bro.

D-NUTZ
04-26-10, 3:57 pm
Solid work in good time! Congrats on the squats! 405 will be yours before you know it!

Thanks, Jim. Im working for it!


Weight up= progression. Kill it bro.

Definitely, NT! I will.

D-NUTZ
04-26-10, 4:01 pm
Monday
4/26/10
Chest

Shock Therapy-Pre
Storm-Intra

Barbell Flat Bench (+0)
225x4, 225x4 PR!, 225x3

Barbell Incline Bench (+10)
155x10, 155x10, 155x10

Cable Upward Fly (+10)
50x12, 50x12, 50x12, 50x12

Dumbbell Incline Fly (+0)
40x10, 40x10, 40x10

Dumbbell Flat Bench (+0)
60x12, 60x12, 60x8

PecDeck (+0)
125x12 PR!, 125x12, 125x9, 125x9

Torrent-Post

Workout Time: 56 Minutes

Total Sets:20

NOTES:
-Happy with Bench. Was going to stick with 215 but something told me to throw on 2 Plates and do 225. Im glad i did.
-Solid pump and chest is nice and tight.
-Off tomorrow.

Mr. Dead
04-26-10, 4:47 pm
Nice session!!! Those pecs had to have been toast, after that!!! Great stuff!!!

Firedrake
04-26-10, 7:06 pm
Solid Chest day!

. . . but, who you callin' beachboy, blondie?

JustJ
04-26-10, 8:57 pm
damn look at your squats....thats some strong shit man

NaturalTrainee
04-27-10, 6:19 am
Nice going, chest must be terminated.

firsthorseman97
04-27-10, 7:32 am
Reppin' 225, nice work! You're still hitting it hard!

D-NUTZ
04-28-10, 9:21 pm
Wednesday
4/28/10
Back

Shock Therapy-Pre
Storm-Intra

Yates Rows (+25)
250x10, 250x10, 250x10

Dumbbell Row (+5)
75x12/12, 75x12/12, 75x12/12

Chest Supported Row (+0)
3PIES+25x8, 3+25x8, 3+25x8

Seated Cable Row-Tight V Handle (+12)
132x20, 132x20, 132x20

Reverse Grip Lat Pulldown (+12)
144x12, 144x12, 144x12

Wide Grip Lat Pulldown (+12)
120x12, 120x12, 120x12

Regular Grip Lat Pulldown (+0)
132x10, 132x10

Torrent-Post

Workout Time: 52 Minutes

Total Sets:20

NOTES:
-Flew past last weeks numbers. Not sure what has gotten into me lately. My strength seems to be sky rocketing.
-Hams/Calves tomorrow.

Big C
04-28-10, 9:39 pm
Very nice job big fella.....back strength is shootin up like crazy!!

D-NUTZ
04-29-10, 9:39 pm
Very nice job big fella.....back strength is shootin up like crazy!!

Thanks C!

D-NUTZ
04-29-10, 9:44 pm
Thursday
4/29/10
Hams/Calves

Shock Therapy-Pre
Storm-Intra

Smith SLDL (+0)
205x7, 205x7, 205x7 PR!

Hamstring Leg Press (+Stay at 400)
490x15, 490x15, 400x20, 400x20

Freak Ham Blaster (+Whatever i get next time)
BWx12, BWx12, BWx12
*SS*
Seated Calf Raises
135x12, 135x12, 135x20

Standing Leg Curl (+2KG)
16KGx15/15, 16KGx15/15, 16KGx15/15 PR!
*SS*
Standing One Leg Calf Raises
BWx15/15, BWx15/15, BWx15/15

Seated Leg Curl (+10)
100x15, 100x15, 100x15
*SS*
Leg Press Calf Raises
310x15, 310x20, 310x20

Workout Time: 46 Minutes

Total Sets-Hams:16
Total Sets-Calves:9

NOTES:
-Not one of my better workouts. I didn't feel much of anything.
-Off tomorrow

AZN-BEEF
04-29-10, 9:49 pm
congrats on the PR! love the supersets

NaturalTrainee
04-30-10, 3:37 am
Well, since you PR'ed the feeling is just temporary. Good one.

Big C
04-30-10, 10:47 am
I felt the same way during my arm workout last week...no pumps just couldn't get into it.

Still puttin in solid work bro...u think ur due for a week off soon to give the body some rest?

D-NUTZ
05-01-10, 11:11 am
congrats on the PR! love the supersets

Thanks, Bro! They were a good change of pace.


Well, since you PR'ed the feeling is just temporary. Good one.

Thanks, NT!


I felt the same way during my arm workout last week...no pumps just couldn't get into it.

Still puttin in solid work bro...u think ur due for a week off soon to give the body some rest?

I thought i was due lol. But after today i don't want to stop. My Delt session was unbelievable. Seems like the other day was just a fluke. Thanks, C!

D-NUTZ
05-01-10, 11:17 am
Thursday
5/1/10
Delts/Traps

Shock Therapy-Pre
Storm-Intra

Barbell Seated Shoulder Press (+10)
135x8, 135x8, 135x8 PR!

Dumbbell Side Raises (+0)
55x8, 55x8, 55x8, 55x8 PR!
*SS*
Cable Front Raises (+0)
40x8/8, 40x8/8, 40x8/8, 40x8/8 PR!

Barbell Upright Rows (+10)
115x10, 115x10, 115x10 PR!
*SS*
Rear PecDeck(+12.5)
100x12, 100x12, 100x12, 100x12

Dumbbell Shoulder Press (+5)
60x12, 60x12

Torrent-Post

Workout Time: 43 Minutes

Total Sets-Delts:20
Total Sets-Traps:0

NOTES:
-Short on time today so i did some Super Sets. Will throw traps in tomorrow with Arms.
-Great day today. Nice pump. Noticed some delt separation along with some veins :D. BF % Must be goin' down or something because my weight is holding steady so i must be building some muscle. Not too sure. Starting to see blues and greens everywhere though. Especially in my legs and arms.
-Progress pictures next week.
-Arms tomorrow.

mritter3
05-01-10, 11:29 am
putting some great work in here TS....keep it up man.

D-NUTZ
05-02-10, 3:28 pm
putting some great work in here TS....keep it up man.

Thanks, Bro. Will Do!

Firedrake
05-02-10, 3:30 pm
Real good shoulder work! How are they feeling today?

D-NUTZ
05-02-10, 3:35 pm
Sunday
5/2/10
Arms

Shock Therapy-Pre
Storm-Intra

CGBP (+10)
165x12, 165x10, 165x8

EZ Bar Flat Skull Crushers (+0)
95x8, 95x8, 95x8 PR!

Dips (+15)
-120x12, -120x12, -120x12 PR!

Rope Pressdowns (+12)
96x15, 96x15, 96x15 PR!

EZ Bar Curls (+10)
80x12, 80x12, 80x12

EZ Cable Curls (+0)
96x10, 96x10, 96x10 PR!

EZ Bar Preacher Curls(+10)
50x12, 50x12, 50x12

Star Trac Cable Hammer Curl (+0)
10KGx10/10, 10x10/10, 10x10/10

Torrent-Post

Workout Time: 57 Minutes

Total Sets-Tris:12
Total Sets-Bis:12
Total Sets-Forearms:3 (ST Cable Hammer Curls)

NOTES:
-Good pump. Solid workout.
-Im taking back what i said the other day. Im going to deload this comming week. A complete deload. The plan is:
1)Monday-Legs/Back, Wednesday-Chest/Shoulders, Friday-Arms
2)Lighter weights, higher reps to get a pump. No barbells or dumbbells. Giving my joints a rest. All machines is the plan. Cutting number of sets in half for all exercises.
3)Break from diet. Not going to go overboard but if i want some cereal, im gonna have it.
-Legs/back tomorrow.

Firedrake
05-02-10, 4:58 pm
Solid arm day! Needing to deload, eh? I can believe it!

D-NUTZ
05-02-10, 5:07 pm
Solid arm day! Needing to deload, eh? I can believe it!

Thanks, Jim. Yeah, my mind says no but my body says its time. Gonna be a long week with no heavy weights.

JustJ
05-02-10, 10:22 pm
Blastin those arms. Deload is a necessary evil. I've been taking a full week off rather than doing light work,but after my deload after this cycle I'm going to start doing a light deload so I'm still getting in the gym.

NaturalTrainee
05-03-10, 7:29 am
Yeah, rest properly to gain unstoppably bro, cheat every now and then to keep things going and the deload will be great.

D-NUTZ
05-03-10, 9:18 pm
Monday
5/3/10
Deload Legs/Back

Shock Therapy-Pre
Storm-Intra

Leg Press
380x50 for 4 sets.

Leg Extensions
135x25 for 4 sets.

Standing Leg Curl
8KGx25/25 for 4 sets.

Seated Leg Curls
70x20 for 4 sets.

Seated Calf Raises
90x25 for 3 sets.

Star Trac Machine Row
50x15 for 2 sets each of Overhand, Underhand, and Hammer Grip. 6 total sets.

Star Trac Lat Pulldown
80x15 Reverse Grip-1 Set. 80x15 Hammer Grip-1 Set. 80x15 Pullup Grip-2 Sets. 4 Total Sets.

Torrent-Post

Workout Time: 52 Minutes

NOTES:
-Got in, good pump, got out.
-Not much diet cheating today besides for a little cup of ice cream.
-Off tomorrow. Deload Chest/Delts Wednesday.

firsthorseman97
05-04-10, 7:18 am
Nice workout. Way to listen to your body and deload this week.

NaturalTrainee
05-04-10, 8:28 am
Enjoy your pumps brother.

D-NUTZ
05-05-10, 8:31 pm
Nice workout. Way to listen to your body and deload this week.


Enjoy your pumps brother.

Thanks Guys.

D-NUTZ
05-05-10, 8:35 pm
Wednesday
5/5/10
Deload Chest/Delts

Shock Therapy-Pre
Storm-Intra

Star Trac Seated Chest Press Machine
80x15 for 4 sets.

ST Cable Seated Fly
10KGx12 for 4 sets.

ST Cable Seated Decline Press
10KGx15 for 2 sets.

ST Seated Shoulder Press Machine
80x15 for 4 sets.

ST Cable Cross-Body Side Raises
30x10/10 for 4 sets.

ST Cable Seated Shoulder Press
10KGx20 for 2 sets.

ST Cable Shrugs
30KGx15 for 3 sets.

Torrent-Post

Workout Time: 45 Minutes

NOTES:
-Nice day. Nothing much to say.
-Off again tomorrow and Deload Arms Friday.

smoothballer
05-05-10, 9:02 pm
It takes a lot of patience on deload week...at least for me. But it definitely is great to have your body 100% when you get back to hitting it hard. Keep up the good work TS!

braves561
05-05-10, 9:13 pm
Nice workouts fellow Ohioan!

NaturalTrainee
05-06-10, 3:40 am
The volume is still here, nice thing for a deload.

D-NUTZ
05-10-10, 8:53 pm
Monday
5/10/10
Quads

Shock Therapy-Pre
Storm-Intra

Squats
135x15, 225x12, 225x12, 275x10, 315x8, 225x25 PR!

Leg Press
780x10, 780x10, 780x10 PR!
*SS*
Barbell Hack Squats
185x8, 185x8, 185x8 PR!

Leg Extensions
150x22 *DS* 120x10 *DS* 90x6 *DS* 60x10

Torrent-Post

Workout Time: 66 Minutes

NOTES:
-Whew! Today was a doozy. Legs are sore already.
-I lowered weight on squats and left my ego at the door. Nothing but tight, deep reps.
-Huge pump.
-Chest tomorrow.

Big C
05-10-10, 9:05 pm
Nice job bro the deload week did u well afterall!

U makin it to the session this weekend?

Wingman
05-10-10, 9:09 pm
Hey bro, name's Drew. Been stoppin by and checkin ur stuff out. Really likin ur training man. Hope u can make it out to the OV ABC i saw that u posted up in there. Gonna be kewl to meet an Animal my age. Well bro great session, keep pumpin!

D-NUTZ
05-10-10, 9:22 pm
Nice job bro the deload week did u well afterall!

U makin it to the session this weekend?


Hey bro, name's Drew. Been stoppin by and checkin ur stuff out. Really likin ur training man. Hope u can make it out to the OV ABC i saw that u posted up in there. Gonna be kewl to meet an Animal my age. Well bro great session, keep pumpin!

Thanks Guys. Unfortunatly i will be unable to attend. My cousin is getting Confirmed on Saturday evening. Im a firm believer in family first then weights. I hope to make it to a session ASAP.

NaturalTrainee
05-11-10, 3:37 am
You are correct, other things are more important.