View Full Version : DA GOVNA's Journey
DA GOVNA
12-10-09, 2:15 pm
10 DEC 2009,
I ve been out of the game or a while now, deployments, getting married, having a child (1 one the way) but I miss the gym... So I decide to get back into it again and the first place I thought of way THE FORVM. My goal is to gain, get ready... 30lbs at 10% body fat in 2010. Going to be tough being in the Army and all but Ill enjoy every rep of it plus I got a great wife who respects it...If your in SOUTH TEXAS hit me up! theres no ABC here...YET!
DA GOVNA
12-10-09, 10:56 pm
10 DEC 2009
SHOULDERS
Pre-workout
banana
stak
*** **
warm-up
Smith machine front press
185x10, 185x8,185x6 and 155x10
Military press (rear)
115x10, 115x8, 115x6 and 115x5
lateral raises (side)
25x10, 25x10, 25x8 and 20x10
bent over rear flys
20x10, 20x9, 15x11 and 15x10
post work out-
kool-aid
5 gm glutamine
protein shake w/water
DA GOVNA
12-11-09, 9:24 pm
11 DEC 2009
LEGS
Pre-workout
stak
*** **
warm-up
Leg press
200x10, 290x11, 360x10, 380x7
Lunges up stairs
20x10, 20x10, 20x10, 40x10, 40x10, 40x10
Stiff legged dead lift
135x10, 135x10, 135x10, 155x10
Hamstring curls
???x20, ???x15, ???x15, ???x10
Leg extensions
???x20, ???x15, ???x15, ???x12
Seated calf raise
45x30, 90x20, 100x15, 100x15
strait leg calf machine
???x15, ???x15, ???x12
post work out-
kool-aid
5 gm glutamine
protein shake w/water
DA GOVNA
12-13-09, 10:43 am
12 Dec 2009
Rest
Eat Big!!!
DA GOVNA
12-13-09, 10:43 am
13 Dec 2009
Rest
Eat Big!!! Go Broncos!!!
DA GOVNA
12-14-09, 11:17 pm
14 DEC 2009
PRE WORKOUT
Creatine/Arginine
CHEST/TRICEPS
BENCH PRESS
225x7, 225x5, 215x5, 205x5, 195x6
FLAT DB PRESS
85x5, 80x5, 75x5, 70x6
HAMMER STRENGTH INCLINE
180x5, 170x5, 160x5, 150x7
INCLINE PRESS
185x5, 165x5, 155x5, 155x5
DIPS
BW 15, 15, 10, 10
OVERHEAD TRCEP EXT.
85x10, 85x7, 85x7, 80x7
CABLE PUSHDOWN
???x12, ???x10, ???x10, ???x8
POST WORK OUT
koolaid
glutamine
protein shake
...1 hr later...
6oz fish
1.5 cups brn rice
DA GOVNA
12-15-09, 7:33 pm
15 DEC 2009
BACK/BICEPS (AWESOME WORK OUT!!!)
warm-up
DEAD LIFTS
135X10, 225X10, 275X8, 275X6, 275X5
LAT PULL DOWN
???X8, ???X5, ???X5, ???X5
1 ARM DB ROWS (STANDING)
80X10, 90X7, 90X6, 90X5
BENT OVER BB ROWS
135X8, 135X6, 135X5, 135X5
HAMMER CURLS
55X7, 55X6, 55X5, 55X5
CONCENTRATION CURLS
25X10, 25X8, 25X7, 25X7
CABLE ROPE CURLS
???X10, ???X8, ???X8, ???X6
DA GOVNA
12-16-09, 11:47 pm
16 DEC 2009
SHOULDERS/TRAPS
warm-up
POWER CLEAN AND PRESS
95X15, 115X10, 115X8, 115X5
DB PRESS
70X6, 65X7, 65X5, 60X6
UPRIGHT ROW (WIDE)
95X10, 95X8, 95X8, 95X6
REAR FLYES (MACHINE)
???X15, ???X12, ???X10, ???X10
SHRUGS + "10 YES AND 10 NO"
135X10, 135X10, 135X10, 135X10,
DB SHRUG
80X10, 80X10, 80X10
sunny_max
12-17-09, 12:43 am
keep hitting it brother....its tough to manage lifes shit and workout together but we as animals do it everyday.......keep trucking brother and you will get your goals...good luck!!
Keep up the good work brother cause im writing this to you you should already know your elite thats main problem with the rest of the world and why we stand alone. You've made time not said i don't have time. You always have time and your puttin yours to the grind good work keep it going brother and you'll acheive all.
DA GOVNA
12-17-09, 1:04 am
keep hitting it brother....its tough to manage lifes shit and workout together but we as animals do it everyday.......keep trucking brother and you will get your goals...good luck!!
Keep up the good work brother cause im writing this to you you should already know your elite thats main problem with the rest of the world and why we stand alone. You've made time not said i don't have time. You always have time and your puttin yours to the grind good work keep it going brother and you'll acheive all.
Thanks guys I appreciate the support, good luck to both of you as well.
-DA GOV
DA GOVNA
12-17-09, 12:07 pm
17 Dec 2009
Rest
And Get Ready For Legs Tomorrow!
DA GOVNA
12-18-09, 5:41 am
17 DEC 2009
I am pretty psyched right now I just got my stack in the mail! BULKNUTRITION.COM is cheap and fast, ordered Monday and it got here Thursday. I payed only $113.00 for this.
TUB OF CREATINE MONO 1000mg
SHOCK THERAPY 50 servings
ANIMALPAK 44 paks
TUB OF GLUTAMINE 1000mg
DA GOVNA
12-18-09, 11:10 pm
18 DEC 2009
LEGS
warm-up
SQUATS
225X10, 275X8, 275X5, 185X15(GET PUMP GOING)
LEG PRESS
360X10, 360X8, 360X8, 360X6
WALKING LUNGES DB
50X10, 50X10, 50X10,
LEG EXTENSIONS
85X15, 85X12, 85X10, 85X8
SEATED CLAF RAISE
45X20, 90X15, 95X15, 95X15, 95X12
BW CALF RAISE
10, 10, 10
PEACE,
-DA GOV
DA GOVNA
12-19-09, 5:29 pm
19 Dec 2009
Rest Day
DA GOVNA
12-20-09, 5:28 pm
20 Dec 2009
Rest Day
sunny_max
12-20-09, 6:26 pm
Solid Work On Legs Bro......get That Rest In Thats When You Grow!!
DA GOVNA
12-21-09, 6:09 pm
21 DEC 2009
It's been 4 weeks since I started so I am switching up my routine a little bit, ya know, keep em guessing.
CHEST
BENCH PRESS
225X7, 225X5, 205X7, 205X5
INCLINE HAMMER STRENGTH
90X6, 90X5, 80X6, 80X5
DB PRESS (FLAT)
90X4, 85X4, 80X5, 75X6
INCLINE PRESS
185X6, 185X5, 165X6, 155X8
CALVES
SEATED CLAF RAISE
90X20, 135X15, 135X12, 135X12
STANDING SMITH MACHINE CLAF RAISE (FLAT)
275X10, 275X10, 275X10, 275X8
The creatine monohydrate has kicked in, I have been loading for the last 4 days and today is the last day of loading (10 gms a day). Im patiently waiting to run out of my other pre-work out supplement so I can start my new STACK with Shock Therapy, creatine mono, animal pak and glutamine. Stay tuned more to come...
DA GOVNA
12-22-09, 8:43 pm
2 Dec 2009
Back
Deadlift
315x7, 315x6, 315x5 (belt)
275x8, 275x5 (raw)
Lat Pull Down (underhand)
140x10, 160x10, 167x8, 167x7,
Db Row
100x7, 100x6, 100x5, 100x5
Wide Setaed Cable Row (overhand)
160x10, 160x8, 160x6, 160x6
Hamstrings
Hamstring Curl (laying)
???x15, ???x10, ???x10
Db Stiff Legged Deadlift
60x10, 70x8, 75x7, 75x5
Hamstring Curl (laying)
???x10, ???x8, ???x6, ???x10
I Never Remember The Weight I Use On Those Damn Machines...
Strength And Honor,
-da Gov
sunny_max
12-23-09, 12:23 am
solid workout brother....yep i am a big fan on creatine mono......and i also keep pump as my pre workout alll year long.....why change something that has been working for so long!!
i can never remeber the weghts on those fucking machines neither lol
DA GOVNA
12-23-09, 9:13 pm
23 Dec 2009
Shoulders
Military Press (rear, Standing)
95x10, 135x8, 135x6, 115x8,
Shoulder Press (seated, 15 Incline)
45x8, 45x8, 45x6, 45x5
Lateral Raise
30x8, 30x6, 25x7, 25x6
Reverse Cable Crossover
30x10, 42x10, 42x8, 42x7
Bb Shrugs (behind Back)
135x15, 185x10, 185x10, 185x10
Good Pump Today, Cant Wait Til Arms Tomorrow. I Missed Doing Upright Rows Though... But Ya Gotta Keep Mixin It Up.
DA GOVNA
12-24-09, 9:49 pm
24 DEC 2009 (christmas eve)
TRICEPS
NARROW BENCH
195X7, 195X5, 175X6, 165X5
WEIGHTED DIPS
45X7, 45X5, 45X5, 35X6, BWX12
CABLE PUSH DOWNS
???X10, ???X10, ???X10, ???X10
BICEPS
FLAT BAR CURLS
95X9, 95X8, 95X6, 95X5
CONCENTRATION CURLS
30X8, 30X8, 30X6, 30X5
CABLE CURLS
???X12, ???X10, ???x8, ???x8
I feel great, I think this 4 week split is going to work out well. I gotta go figure out how/where I am gonna do legs tomorrow (christmas)
sunny_max
12-24-09, 9:54 pm
split looks to be working fine man and your workouts looks stronger......good luck with your goals and happy holidays!!!
BionicMasterPiece
12-24-09, 9:58 pm
24 DEC 2009 (christmas eve)
TRICEPS
NARROW BENCH
195X7, 195X5, 175X6, 165X5
WEIGHTED DIPS
45X7, 45X5, 45X5, 35X6, BWX12
CABLE PUSH DOWNS
???X10, ???X10, ???X10, ???X10
BICEPS
FLAT BAR CURLS
95X9, 95X8, 95X6, 95X5
CONCENTRATION CURLS
30X8, 30X8, 30X6, 30X5
CABLE CURLS
???X12, ???X10, ???x8, ???x8
I feel great, I think this 4 week split is going to work out well. I gotta go figure out how/where I am gonna do legs tomorrow (christmas)
nice gun session!
DA GOVNA
12-25-09, 7:45 pm
split looks to be working fine man and your workouts looks stronger......good luck with your goals and happy holidays!!!
THANKS man let me know where and when you are gonna be in texas, not a lot of animals down here... there is a couple in houston but thats 4 ours away
later
DA GOVNA
12-25-09, 7:45 pm
nice gun session!
Thanks man, just like Branch Warren said,"heavy and hard"
later
DA GOVNA
12-26-09, 9:47 am
25 DEC 2009
CHRISTMAS-REST
My wife would kill me if I went to the gym on christmas, haha, so I am going to rest today and work out legs tomorrow.
widdlewade44
12-26-09, 9:53 am
Nice arms session and good luck with the legs today.
Kevin
widdlewade44
DA GOVNA
12-26-09, 12:17 pm
Nice arms session and good luck with the legs today.
Kevin
widdlewade44
Thanks bro, love the signature by the way.
DA GOVNA
12-26-09, 12:25 pm
26 DEC 2009
QUADS
LEG PRESS
410X10, 460X7 (PR), 460X6, 460X5
FRONT SQUATS
115X12, 135X10, 135X7, 135X6
BB LUNGES
100X16, 100X16, 100X16
LEG EXTENSION
100X15, 100X12, 100X10, 100X10
CALVES
SEATED CALF RAISE
135X10, 135X10, 135X8, 135X7
I do calves 2x a week so i dont destroy em every session.
widdlewade44
12-26-09, 1:28 pm
Thanks bro, love the signature by the way.
You're welcome and thanks.
26 DEC 2009
QUADS
LEG PRESS
410X10, 460X7 (PR), 460X6, 460X5
FRONT SQUATS
115X12, 135X10, 135X7, 135X6
BB LUNGES
100X16, 100X16, 100X16
LEG EXTENSION
100X15, 100X12, 100X10, 100X10
CALVES
SEATED CALF RAISE
135X10, 135X10, 135X8, 135X7
I do calves 2x a week so i dont destroy em every session.
Congrats on the PR and this looks like another great workout. Time to eat!
Kevin
widdlewade44
DA GOVNA
12-26-09, 3:06 pm
my last leg session I killed myself on the leg press so my other quad lifts were a little weak... I think I am gonna do front squats first from now on then leg press followed by lunges... An advice let me know I am always of for constructive criticism.
DA GOVNA
12-27-09, 10:42 pm
27 DEC 2009
Staff Duty/REST
I am looking up some chest work out hints/guides. I do not feel like my chest is keeping up with the rest of my bodies gains... Maybe I need a spotter...
sunny_max
12-28-09, 2:21 am
THANKS man let me know where and when you are gonna be in texas, not a lot of animals down here... there is a couple in houston but thats 4 ours away
later
hey brother i am in fort worth tx....my gf is frm here so we visit her family during christmas and some holidays...just depends lol..............lackland is like what 4 hr 30 min drive?........i will be gone in a couple of days man cause new year party is in ATL....lol...but yeah i bring her here often and we can definitely lift together sometime.........i am willing to make the drive next time i am here ....it would be a good break from all the yapping of my gf family lol......and it wld be good to llift woth a fellow animal!!!
nice leg session by the way...keep up the good work bro!!
DA GOVNA
12-28-09, 7:44 pm
okay its all good, I thought you were MOVING down here, haha. Enjoy your vacation man.
DA GOVNA
12-28-09, 7:52 pm
28 Dec 2009
Chest
Bench Press
225x9, 235x6, 225x6, 205x9
Incline Db Press
75x9, 75x8, 75x6, 75x4
Db Flyes
40x8, 40x7, 40x6, 40x5
Incline Bb Press
175x8, 175x6, 155x8, 135x8
Calves
Standing Calf Raise (smith Machine)
275x15, 225x15, 225x15, 225x12
The Gym Closed At 2pm And I Got There At 15 Mins After 1pm... Still Managed To Get A Good Work Out And Start Breaking Plateaus! I Think Mixing Up The Work Out Ever 4 Weeks Is Gonna Be Good.
DA GOVNA
12-30-09, 1:53 pm
28 Dec 2009
Back
Deads
365x3, 365x1, 315x4
T-bar Rows
180x10, 180x10, 180x8, 180x6
Lat Pull Down (overhand)
165x10, 165x8, 165x7, 165x6
Db Row (palm Toward Face)
90x10, 90x10, 90x10, 90x9
Hammer Strength Row
115x10, 115x8, 115x8, 115x6
It Seems Like A Big Work Out But I Do My Deads Like A Powerlifter, 1-2 Mins Rest Between Sets, I Believe This Wakes Up My Endorphines And Hormones A Little.
DA GOVNA
12-30-09, 1:57 pm
30 Dec 2009
Shoulders
Seated Military Press (behind The Neck)
135x10, 155x8, 155x6, 155x5
Seated Db Press (15 Degrees Back So It Hits Front Shoulders)
50x8, 50x6, 45x7, 40x7
Upright Rows
105x10, 105x10, 85x10, 65x10
Side Lateral Raise
20x10, 20x10, 20x18, 15x10
Great Work Out, Time To Eat!
DA GOVNA
12-31-09, 1:21 pm
31 DEC 2009
BICEPS
BB CURLS
95X10, 95X8, 95X6, 75X7
CONCENTRATION CURLS
40X8, 35X8, 35X6, 30X8
CABLE CURLS
???X10, ???X10, ???X8, ???X8
TRICEPS
NARROW BENCH
185X8, 185X6, 165X7, 155X8
WEIGHTED DIPS
40X10, 30X10, 20X10, 10X10
WIDE TRICEP PUSH DOWN
???X15, ???X10, ???X10, ???X10
Last work out of the year, this next month is gonna suck because all those "new years resolution" bastards are gonna be cluelessly wandering around the gym taking up space.
DA GOVNA
01-01-10, 5:40 pm
1 Jan 2010
Quads
Leg Press
360x12, 410x10, 410x8, 410x7
Squats
295x10, 295x8, 295x7, 295x7
Leg Extensions
???x15. ???x13, ???x13, ???x20
Hamstrings
Stiff Legged Deads
155x12, 185x9, 185x7, 185x6
Hamstring Curls
??x13, ???x12, ???x10, ???x8
Calves
Smith Machine Calf Raise
275x10, 275x10, 325x8, 325x7
Good Way To Start The New Year Off, A Balls To The Wall Leg Work Out
DA GOVNA
01-02-10, 11:58 pm
2 JAN 2009
REST
Feeling a little sick right now, just gonna eat and drink a shit ton of water.
DA GOVNA
01-03-10, 1:44 pm
3 JAN 2009
REST
I figure I better post my 2010 goals
Compete in the NATURAL ALAMO SHOWDOWN, mid OCTOBER @ 200lbs, after cutting.
(I am not sure if I am going to but I am going to train like I am and Ill decide 9 weeks out)
SQUAT-405
DEAD-455
BENCH-315
DA GOVNA
01-04-10, 9:49 pm
4 Jan 2010
Chest
Bench Press
225x9, 225x6, 205x7, 205x5
Slight Incline Press Db
80x7, 75x7, 70x7, 70x5
Machine Fly
???x8, ???x8, ???x8, ???x8
Calves
Smith Machine Press
275x15, 325x15, 335x12, 355x12
Gym Closed Early, Damn Air Force Decided To Close Up At 2000 Instead Of The Usual 2200.
sunny_max
01-04-10, 10:17 pm
good luck with the goals brother....i do not intend to compete too but i am kinda like you...i train and live like i will but if i ever get that good i will compete too!! there is an NPC in atlanta this october!!
DA GOVNA
01-06-10, 10:12 pm
5 jan 2010
back
lat pulldown
4 sets
db row
4 sets
bb row overhand grip
4 sets
straight arm lat pull down
4 sets
DA GOVNA
01-06-10, 10:14 pm
6 jan 2010
shoulders
shrugs
4 sets
db shoulder press front
4 sets
upright row
4 sets
db lateral raise
4 sets
DA GOVNA
01-07-10, 10:59 pm
7 jan 2010
triceps
rope push downs
4 sets
narrow bench
4 sets
weighted dips
4 sets
biceps
flat bar curls wide
4 sets
concentration curls
4 sets
cable curls narrow
4 sets
DA GOVNA
01-11-10, 6:38 pm
8 jan 2010
calves
seated calf raises
5x10
quads
leg press
4x8
hack squats
4x8
leg extensions
4x8
hamstrings
hamstring curls
2x10
stiff legged deads
4x10
hamstring curls
4x10
DA GOVNA
01-11-10, 6:41 pm
11 jan 2010
chest
incline bench
205x8, 205x6, 205x5, 185x7
bench press
225x5, 185x7, 185x5, 155x7
hammer strength incline
180x8, 180x6, 180x5, 160x7
flat db flyes
45x7, 45x5, 40x7, 35x8
feeling good weighed 195 when i woke up, walking around 198! Almost at 200lbs...
sunny_max
01-12-10, 6:43 am
keep at it man and you will break that 200 in no time!...
DA GOVNA
01-12-10, 6:00 pm
12 jan 2010
back
deads
1x10, 1x7, 1x1
lat pull down
4x8
db row palm to face
4x8
cable row
4x8
calves
standing smith machine calf raises
4x10
DA GOVNA
01-13-10, 9:25 pm
13 JAN 2010
Hit 200lbs today!
SHOULDERS
SHRUGS
4X8
DB OVERHEAD PRESS
4X8
REAR BB PRESS
4X8
UPRIGHT ROW
4X10
LATERAL RAISE
4X10
widdlewade44
01-13-10, 9:26 pm
Congrats on hitting 200lbs brother. Pics look good and keep focused on your goals, peace.
Kevin
widdlewade44
DA GOVNA
01-14-10, 5:18 pm
14 JAN 2009
ARMS
DIPS
4x10
BB CURLS
4X10
REVERSE GRIPS BENCH PRESS
4X10
INCLINE CURLS
4X10
TRICEP EXTENSIONS
4X10
HAMMER CURLS
4X10
DA GOVNA
01-15-10, 10:03 pm
15 jan 2010
quads
leg extensions
2x10
leg press
470x10, 560x8, 560x7, 560x6
leg extensions
4x10
front squads
135x10, 185x10, 185x10, 135x10
hamstrings
ham curls
2x10
stiff leg deads
135x15, 185x10, 205x8, 205x8
ham curls
4x10
calves
135x10, 135x10, 135x8, 135x15(cheat reps)
havent posted weigh lately i have barely had time to log my work-outs, i will try and post more detail more often,
200+ pound club baby! Check the pics
DA GOVNA
01-17-10, 12:06 pm
16 jan 2010
rest
DA GOVNA
01-17-10, 12:07 pm
17 jan 2010
rest
DA GOVNA
01-17-10, 4:05 pm
NEW SPLIT
My arms are lacking so I am going to this split starting 18 JAN 2010, including foreamrs on arms day.
mon- arms
tue- chest
wed- back
thu- shoulders
fri- arms
sat-legs
sun-rest
C.Coronato
01-18-10, 1:51 pm
NEW SPLIT
My arms are lacking so I am going to this split starting 18 JAN 2010, including foreamrs on arms day.
mon- arms
tue- chest
wed- back
thu- shoulders
fri- arms
sat-legs
sun-rest
Looks good bro, im close to the same, but mine is split up so you dont over lap anything --
Chest, Back, Shoulders, Hams, Arms, Quads, repeat.
DA GOVNA
01-18-10, 2:53 pm
18 jan 2010
triceps
narrow bench
205x7, 205x5, 185x7, 185x5
flat bar skull crushers
95x6, 75x9, 75x8, 75x6
biceps
flat bar curls
115x7, 115x5, 95x7, 95x6
incline db curls
40x5, 35x7, 30x7, 25x7
forearms
cable curls
???x10, ???x8, ???x8, ???x8
i am only doing 2 exercises because i am hitting arms twice a week now, next work out will be more concentrated, lighter weight exercises. Thanks for subbing
DA GOVNA
01-18-10, 3:45 pm
Looks good bro, im close to the same, but mine is split up so you dont over lap anything --
Chest, Back, Shoulders, Hams, Arms, Quads, repeat.
Thanks for the Split idea, I might try it once my current split is done. I change my work out up every 4-weeks.
Thanks again TTL.
DA GOVNA
01-20-10, 7:50 am
19 jan 2010
chest
incline bench
225x5, 205x8, 205x6, 185x8
incline flyes
35x12, 45x8, 45x7, 40x9
bench press (to the throat)
205x8, 185x8, 185x7, 185x5
cable flyes
40 x10, 50x8, 50x7, 40x8
great chest work out, i am trying to fill in the top of my pecs by focusing on the incline exercises.
DA GOVNA
01-20-10, 10:33 pm
20 Jan 2010
Back
Lat pull down underhand grip (did body weight back extensions between sets)
160x10, 170x8, 170x7, 165x7
T-Bar rows
5 platesx5, 4 plates+25x7 4 plates+25x5, 4 platesx8
DB rows
80x10, 80x10, 80x8, 80x8
Straight arm pull down
???x10, ???x10, ???x10, ???x10
C.Coronato
01-21-10, 4:04 pm
Looking good brotha, keep rockin.
DA GOVNA
01-21-10, 10:55 pm
21 JAN 2010
Shoulders
DB shoulder press
80x4, 75x6, 75x4, 70x7
Upright rows
105x8, 105x6, 95x10, 95x10
side lateral raise
25x10, 25x10, 20x10, 20x10
front BB shrugs
135x20, 225x10, 225x8, 225x8
front DB lateral raise
20x10, 20x10, 20x10, 20x10
a little disappointed to be honest the weight room was crowded as hell, I could not get to some stuff or do my exercises in the order I like to but training is training as long as you give 100%
C.Coronato
01-22-10, 10:38 am
People are gonna be in the way all the time brother, just gotta work around them. No worries.
You makin it to the Arnold this year?
DA GOVNA
01-22-10, 11:25 pm
People are gonna be in the way all the time brother, just gotta work around them. No worries.
You makin it to the Arnold this year?
Not this year my wife is due to give birth that weekend... Next year we plan on attending. Who knows maybe Ill be 225 by then, haha
DA GOVNA
01-22-10, 11:31 pm
22 JAN 2010
Triceps
EZ bar skull crushers
90x6, 80x10, 80x10, 80x8
Narrow Bench
175x8, 165x10, 165x9, 165x8
Biceps
EZ bar curls
105x7, 85x8, 85x7, 85x6
Back hand cable curls
???x10, ???x10, ???x10, ???x10,
Fore arms
DB curls
40x10, 40x10, 40x8, 40x8
I know, I know your thinking,"why are you only doing 2 sets?" It is because I am doing arms 2x a week for 4 weeks to pick em up. When that is done I will be following TTL split (see about 5 posts ago?
DA GOVNA
01-23-10, 4:51 pm
23 JAN 2010
Wheels
*Bike for 5 mins*
Quads
Leg press
580x3, 490x10, 490x8, 440x8
Front squats
175x10, 175x8, 175x8, 155x10
Leg extensions
???x15, ???x12, ???x12, ???x10
Hamstrings
SLDL
135x10, 185x10, 135x8,
Hamstring curls
???x10, ???x10, ???x8
Calves
Seated calf raise
135x10, 135x10, 135x8, 135x8
DA GOVNA
01-24-10, 1:20 pm
24 Jan 2010
Rest day
27 DEC 2009
Staff Duty/REST
I am looking up some chest work out hints/guides. I do not feel like my chest is keeping up with the rest of my bodies gains... Maybe I need a spotter...
Staff duty? That blows..lol! Ive got it tommorow.
Pics look good man, pretty big! Keep up the hard work.
DA GOVNA
01-25-10, 7:35 am
Staff duty? That blows..lol! Ive got it tommorow.
Pics look good man, pretty big! Keep up the hard work.
Yeah staff duty is not the best part about the Army thats for sure, Thanks excessive
DA GOVNA
01-25-10, 10:35 pm
25 Jan 2010
ARMS
Biceps
Flat bar curls
135x3, 95x10, 95x8, 95x8
DB preacher hammer curls
25x15, 25x15, 25x12, 25x12
Triceps
DB overhead extensions
40x5, 35x8, 35x8, 30x10
flat bar cable push downs
???x12, ???x10, ???x8, ???x8
This will be my last week of this split, I will go to a new one next week to focus on my quad work.
C.Coronato
01-26-10, 9:28 am
Not this year my wife is due to give birth that weekend... Next year we plan on attending. Who knows maybe Ill be 225 by then, haha
Haha, congrats my man, and keep eatin, youll get there.
DA GOVNA
01-26-10, 11:21 pm
26 Jan 2010
Chest
Incline BB press
225x6 205x8 205x6
Incline DB press
80x10 80x8 80x7
Hammer strength incline
90x10 90x8 90x7
Incline DB flyes
40x10 40x9 40x8
I had a spotter today and he worked between sets so we only did 3 but I got a hell of a pump squeezing out 1-2 extra reps!
DA GOVNA
01-27-10, 11:34 pm
27 Jan 2010
Back
Lat pull down
190x10 195x8 195x7 190x7
*superset*
Back extensions BW+25lbs
12x4
BB rows underhand
205x10 205x8 185x8 155x8
cable row close grip
???x8x3
straight arm pulldown
???x10x3
front lat spread coming together nicely, now I just gotta bring up my chest and put some mass on my quads, Peace.
mcbeast
01-27-10, 11:55 pm
Good work big guy!
DA GOVNA
01-28-10, 12:12 am
Good work big guy!
Thanks bro, but you can NEVER be big enough haha
mcbeast
01-28-10, 12:33 am
Lol, realistically I dont want to walk around at 300 pds at 5' 6"..Maybe 290 ;)
C.Coronato
01-28-10, 3:54 pm
I Saw you said you wanted to do the natural Alamo, what organization is that? Have you competed before my man?
DA GOVNA
01-28-10, 5:19 pm
I Saw you said you wanted to do the natural Alamo, what organization is that? Have you competed before my man?
I have not competed before and the Org is INBF. Why you ask TTL? You got some tips? haha Ill take em trust me.
C.Coronato
01-28-10, 5:38 pm
JW my man, i also compete in natty orgs, and i like to see what everyone likes more. I have a bad taste in my mouth for most of them .. but we will see how it goes. I have done a few INBF shows and they are certainly the largest natty org out there, so thats a very good thing.
DA GOVNA
01-28-10, 10:15 pm
JW my man, i also compete in natty orgs, and i like to see what everyone likes more. I have a bad taste in my mouth for most of them .. but we will see how it goes. I have done a few INBF shows and they are certainly the largest natty org out there, so thats a very good thing.
Okay cool well I have never cut before so when the time come Ill probably PM you if you don't mind for a basic diet/supp stack.
DA GOVNA
01-28-10, 10:20 pm
28 Jan 2010
Shoulders
Standing Military press
135x10 135x8 115x8 95x12
Front DB press
80x6 75x6 75x5 65x8
Upright rows
115x8 115x7 95x8 95x8
Cable rear flyes
30x20 40x7 35x8
*superset*
DB lateral raise
20x12 20x10 20x8
DA GOVNA
01-30-10, 10:30 am
29 Jan 2010
Arms
Triceps
Overhead DB extensions
40x5 30x12 30x10 30x8
Wide cable pushdowns
???x12 ???x10 ???x8 ???x8
Biceps
back hand curls
85x9 85x7 75x8 75x7
I cant believe I only did one exercise for biceps... I did not even realize it until I got home. This is gonna be my last week training arms 2x a week.
DA GOVNA
01-31-10, 10:44 am
30 Jan 2010
Wheels
Quads
Leg press
490x11 490x9 490x7 490x6
Squats
315x8 275x10 275x10 225x12
Lunges (BW)
across basketball court and back (width)
Hamstrings
SLDL
185x11 185x9 185x8 185x6
hamstring curls
???x10 ???x8 ???x8 ???x10
Calves
Seated calf raise & walking calf raise between sets(10)
135x10 135x9 135x8 135x8
widdlewade44
01-31-10, 10:48 am
Good stuff brother, looks like a really solid wheels session.
Kevin
widdlewade44
DA GOVNA
01-31-10, 1:51 pm
Good stuff brother, looks like a really solid wheels session.
Kevin
widdlewade44
Thanks Kevin,
I am going to be starting a new routine next week, TreeTrunkLegs gave me a great split that I am hoping will really up my quad/hamstring size.
DA GOVNA
02-01-10, 10:04 pm
New month=new routine
Mon-Shoulders
Tues-Back
Wed-Chest
Thur-Hamstrings/Calves
Fri-Arms
Sat-Quads
Sun-REST
(thanks TTL I am looking forward to trying this split, I switched up chest and shoulder because all the chest equipment is crowded on Mondays.
DA GOVNA
02-01-10, 10:09 pm
1 Feb 2010
Shoulders
Military press, standing
185x4 135x13 135x10 135x8
shrugs
225x10 225x8 225x6 135x20
DB shoulder press emphasis on front
70x9 70x7 70x6 60x11
Rear flyes on peck-deck
???x15 ???x15 ???x10 ???x10
DB side lateral raise
25x10 25x8 25x7 20x10
C.Coronato
02-02-10, 1:49 pm
Okay cool well I have never cut before so when the time come Ill probably PM you if you don't mind for a basic diet/supp stack.
Any time brotha, and i usually go 7 days a week, and the split is constantly rotating, so chest for me is rarely on monday, except like yesterday lol.
DA GOVNA
02-02-10, 10:12 pm
2 Feb 2010
Back
Deadlifts
225x10 315x8 315x6 365x1
Lat pull down
190x10 190x8 190x8 190x6
Bent over rows(underhand grip)
185x10 185x8 185x6 155x12
DB rows
90x10 90x8 90x8
This is by far the BEST back workout I have ever done I love this routine. If you are looking for a good back routine try it out.
DA GOVNA
02-03-10, 10:36 pm
3 Feb 2010
--Chest--
Incline B8
225x7 225x6 205x8 185x12
Incline DB
90x6 85x7 80x7
hammer strength incline
90x12 90x10 90x10
peck deck flyes
???x12 ???x10 ???x10
--Triceps--
Skull crushers
90x7 90x7 90x7
DB Overhead ext.
30x7 30x7 25x10
wide tricep pushdown
???x10 ???x10 ???x8
DA GOVNA
02-04-10, 6:40 pm
4 FEB 2010
Biceps + Abs
bb curls
135x5 115x7 115x5 95x11
DB preacher hammer curls
30x10 30x10 30x8 25x10
back hand cable curls
???x10 ???x10 ???x10
Abs
hanging leg lifts
decline sit ups.
DA GOVNA
02-12-10, 4:28 pm
This Journey is complete, I reached my goal of 200+lbs...Will be starting a PRE-COMP LOG for my first natural show in OCT 2010...stay tuned