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View Full Version : Refuse to stay SMALL- MassD's Journey to 225



MassDestruction
10-07-09, 9:19 pm
I fell off early this year and instead of trying to pick up where i left off...I started over. This is the the truth, I will get to 225! First goal is 205 by the end of May 2010! I am starting out at 180ish. This is my second week back into body building. Here is my split:
Monday: Chest, Tris, Abs - Cardio if the mirror is telling me i need it
Tuesday: Back, Bis, Calves
Wednesday: Abs, 1 hr fat burn
Thursday: Shoulders, Traps, Forearms-Fat Burn Cardio if needed
Friday: LEGS and Abs
Saturday: REST
Sunday: REST

My diet:
0500- 30 g whey pro, 1/2 cup oats, 2 tbsp PB, banana
0515- Animal Pump/ 0530- Stak
0545-0715- lift
0715- 25 g whey/25 g casein, creatine, bcaas, and 32 oz gatorade
0945- 4 eggs, mini wheats or whole wheat toast and sugar free jelly
1230- Turkey or Chicken breast sandwich- 30-40g protein, veggies or salad
1530- 30 g whey and apple or a PB Sandwich
1830- Fish, Steak, or Chicken, veggies, brown rice (1 or 2 times a week potatoes)
2045- 16 oz whole milk or 2 tbsp PB

Will post my lift tomorrow!

MassDestruction
10-08-09, 5:36 pm
hang clean to press- 45x12, 65x8, 85x8, 95x7, 105x5
Arnold Press- 35x8, 40x8, 45x7, 50x6, 50x6
Hammer Strength Upright Row- 95x8, 115x8, 125x6, 135x4
Front BB Raise- 65x8, 70x8, 75x8-drop set 65x5, 45x6, 25x6
Cable Lat Raise- 10x10, 15x8, 20x7, 20x6, 15x8
Rear Cable Raise- 10x8, 15x7, 15x6, 15x6
DB Shrug- 80x8, 100x8, 110x8 , 110x7
Shrug- 225x8, 275x8, 295x7, 225x8
Forearm BB Curl- 25x10, 45x8, 65x8, 85x5, 75x6
Rvs Forearm BB curl- 25x10, 35x8, 45x7, 45x6

Steve101
10-08-09, 5:56 pm
Great Workout - Good Luck with your goals I look forward to reading about your progress.

MassDestruction
10-08-09, 8:03 pm
Great Workout - Good Luck with your goals I look forward to reading about your progress.

Thanks Steve...

MassDestruction
10-10-09, 11:13 am
Squats- 135x12, 185x10, 245x8, 265x8, 285x6, 295x5
Life Fitness Seated Leg Press- 210x8, 230x8, 270x8, 295x8, 310x6
SS- Leg Ext- 130x10, 150x9, 160x8,170x6
Life Fitness Calf Press- 70x16, 70x15, 60x15(toes out), 60x16 (toes in)
SS- Stiff Leg Deads- 155x8, 175x8, 185x7, 195x6
HS Calf Raise- 135x15, 135x13 (out) , 115x14 (in)
Lying Leg Curl- hips off bench- 80x8, 80x8, 90x6
Lying Leg Curl Flat- 90x8, 100x7, 110x7

Hanging Leg Raise 3 sets of 15
Bicycles- 3 sets of 15
Oblique raise- 2 sets of 25 each side

Steve101
10-10-09, 4:25 pm
Amazing Job on the Squats - You are going to be hurting tomorrow.

MassDestruction
10-10-09, 8:14 pm
Amazing Job on the Squats - You are going to be hurting tomorrow.

I forgot to post that yesterday and yeah feeling the legs today, for sure. Its the second day that i hate!

MassDestruction
10-12-09, 8:47 am
After a weekend of sleep and rest, i have today off so i hit the gym about an hour later than normal...0610 woke up to a shake- 35 g whey, 1/2 cup oats, banana, tbsp pb, 12 oz milk and animal Pump. then 12 oz water and Stak at 0630ish...0700 hit the gym:
Incline 45x15, 95 x10, 135x10, 185x8, 195x6, 195x6, 205x4
Flat: 135x15, 205x8, 2515x7, 225x6, 225x6, 235x4 almost 5
Inc DB- 70x8, 80x7, 85x6
Db Fly- inc-30x10 2nd notch-30x12, flat 30x12, flat 35x12, 2nd notch-35x12, Inc- 35x10

Straight Bar Pull down- 45x10, 55x8, 60x8
Straight Bar Push down- 65x8, 75x7, 80x6
Closegrip bench- 135x8, 155x8, 165x6
Abs done as a circuit
HLR- 15x2
Life Fitness Ab Crunch Bench- 15x30-2 sets
Life Fitness Ab rotation- 30x20 each side- 2 sets
STRETCH
Post w/o- Creatine and 25 g whey, 25 g casein, and gatorade
PUMP was unbelievable today in the gym, felt like Branch Warren looks-HUGE. It was nice because there were only two other people in the gym, one when i got there and then he left and someone came in and got on a elliptical. had the metal blasting while blasting some weights...GET HUGE!

Psycho77
10-12-09, 10:10 am
wow, so nice to see you posting again, MD.

Sessions looking strong and intense. Keep it up brother!

MassDestruction
10-12-09, 10:19 am
wow, so nice to see you posting again, MD.

Sessions looking strong and intense. Keep it up brother!

Thanks Psycho...yeah i fell off but i am refocused and determined. GONNA KILL IT!

Steve101
10-12-09, 3:34 pm
Great Benching - that 405 is coming!

MassDestruction
10-12-09, 9:11 pm
READY for Back, bis, and Calves tomorrow....can't wait...ate some Sonic today, man that is some of the dirties cheat food there is...I LOVE IT, at least i didn't have ice cream afterwards

MassDestruction
10-13-09, 6:06 pm
0600-
Pull ups- strict form-10, 10, 9, 8
Pull downs- wide- 120x8, 130x7, 130x7, 140x6, 150x6
Deads- 135x10, 225x8, 245x7, 255x7, 265x5
Bent Over rows- 45x10, 135x8, 165x7, 175x7, DROP set 155x4, 135x4
1 Arm Db Row- 75x8, 85x7, 90x6
Straight Arm Pull Downs- 50x8, 60x5, 50x7, 55x7

BB curl- 45x12, 65x8, 75x7, 85x5, 65x6, 45x7
Prch curl- 45x10, 55x8, 65x7, 75x2-45x10

Leg press calf- 90x20 (out), 90x18 (in), 95x18 (out), 95x17 (in)

1600-
45 min incline walk on treadmill- 127 avg H/R...
ran first 2 minutes at 10%incline and 8 mph then dropped to 3.5 and adjusted incline accordingly...kept it around 10 to 11 %.

Can't wait to eat some Salmon steaks and sweet taters tonight...

C.Coronato
10-14-09, 9:49 am
Yo yo whats going on Mass. I see your at McGuire. You ever try to make it out to the ABCs? Where you liftin now?

Aggression
10-14-09, 12:15 pm
I'm liking the goals. They're realistic, yet something you have to strive towards. Get big son!

MassDestruction
10-14-09, 6:29 pm
Yo yo whats going on Mass. I see your at McGuire. You ever try to make it out to the ABCs? Where you liftin now?

I for sure wanna make one of the ABC's, haven't came out yet though.


I'm liking the goals. They're realistic, yet something you have to strive towards. Get big son!

Thanks Aggression...gotta kill it!


Today was fat burn and abs day...
300 reps of abs/obliques and 60 mins of fat burn on the tread mill

Psycho77
10-14-09, 10:20 pm
solid session there MD. Enjoy the salmon steaks and taters....yummy!

MassDestruction
10-15-09, 4:45 pm
Seated Front Press- 45x15, 6515, 95x10, 115x8, 135x5, 135x5, 115x7, 125x6
Upright Row- 45x15, 65x10, 75x8, 85x6, 95x5, 85x6, 75x6
Front Raise DB- 35x8, 35x6, 30x8
SS-Cable Lat- 25x8, 25x8, 30x6
Db Lat- 20x8, 20x8, 20x8
Cable Rear- 10x8, 15x8, 17.5x6, 20x5

Shrug- 135x15, 185x12, 225x8, 275x6, 295x4, 295x4
DB Seated Shrug- 80x7, 80x6, 0x6

Db Forearm Curls- 20x8, 25x8, 30x7
Rvs Db F.A. Curls- 15x8, 15x8, 20x7

Hit the elliptical for about 15 mins afterwards just to keep the blood flowing, i was beat this morning. My daughter is 16 months and teething and I think i got about 4 hrs total sleep last night...3 between 9 and 12 and then 1 between 4 and 5. Can't wait to kill LEGS tomorrow...my fav day

Steve101
10-15-09, 11:19 pm
Oh I remember those days - what do they call that gum numbing stuff that you use to help them feel better?? That kind of workout with 4 hours of sleep damn solid my friend!

Aggression
10-16-09, 10:35 am
Looks like you fried them shoulders. niCe work homie.

MassDestruction
10-16-09, 8:59 pm
Looks like you fried them shoulders. niCe work homie.

yeah they were done..thanks bro

MassDestruction
10-16-09, 9:04 pm
Squat- 45x15, 135x15, 225x10, 265x8, 285x7, 295x6, 315x4
HS Hack Squat- 90x8, 140x7, 150x6, 160x6-only counting weights added
BB Lunge- 45x6, 95x6, 105x6, 115x5
SS- SL deads- 45x12, 135x8, 185x8, 200x7, 210x5, 205x7
Leg Ext- 150x8, 160x8, 170x7, 180x6
Leg Curl Hips us- 60x8, 70x8- single leg- 40x6, 40x6
Lying Leg curl- 90x7, 100x6, 100x5

Seated Calf Press- 110x15- 3 sets
Calves are still a little sore from tuesday's w/o.
ABS-
Wipers- 7- 4 count-2 sets
Jack knives- 15- 2 sets
Rope Crunch- 25x25- 2 sets
HLR- 15, 12