DA GOVNA's Journey

[DA GOVNA]

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]

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]

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 Dec 2009

Rest

Eat Big!!!

[DA GOVNA]

13 Dec 2009

Rest

Eat Big!!! Go Broncos!!!

[DA GOVNA]

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]

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]

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]

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!!

[daflex]

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]

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]

17 Dec 2009

Rest

And Get Ready For Legs Tomorrow!

[DA GOVNA]

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]

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]

19 Dec 2009

Rest Day

[DA GOVNA]

20 Dec 2009

Rest Day

[sunny_max]

Solid Work On Legs Bro......get That Rest In Thats When You Grow!!

[DA GOVNA]

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]

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]

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]

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]

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]

split looks to be working fine man and your workouts looks stronger......good luck with your goals and happy holidays!!!

[BionicMasterPiece]

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]

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]

nice gun session!

Thanks man, just like Branch Warren said,"heavy and hard"

later

[DA GOVNA]

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]

Nice arms session and good luck with the legs today.

Kevin
widdlewade44

[DA GOVNA]

Nice arms session and good luck with the legs today.

Kevin
widdlewade44

Thanks bro, love the signature by the way.

[DA GOVNA]

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]

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]

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]

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]

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]

okay its all good, I thought you were MOVING down here, haha. Enjoy your vacation man.

[DA GOVNA]

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]

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]

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]

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]

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]

2 JAN 2009

REST

Feeling a little sick right now, just gonna eat and drink a shit ton of water.

[DA GOVNA]

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]

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]

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]

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]

6 jan 2010

shoulders

shrugs
4 sets

db shoulder press front
4 sets

upright row
4 sets

db lateral raise
4 sets

[DA GOVNA]

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]

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]

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]

keep at it man and you will break that 200 in no time!...

[DA GOVNA]

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]

13 JAN 2010

Hit 200lbs today!

SHOULDERS

SHRUGS
4X8

DB OVERHEAD PRESS
4X8

REAR BB PRESS
4X8

UPRIGHT ROW
4X10

LATERAL RAISE
4X10

[widdlewade44]

Congrats on hitting 200lbs brother. Pics look good and keep focused on your goals, peace.

Kevin
widdlewade44

[DA GOVNA]

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]

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]

16 jan 2010

rest

[DA GOVNA]

17 jan 2010

rest

[DA GOVNA]

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]

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]

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]

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]

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]

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]

Looking good brotha, keep rockin.

[DA GOVNA]

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]

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]

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]

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]

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]

24 Jan 2010

Rest day

[mcbeast]

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]

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]

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]

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]

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]

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]

Good work big guy!

[DA GOVNA]

Good work big guy!

Thanks bro, but you can NEVER be big enough haha

[mcbeast]

Lol, realistically I dont want to walk around at 300 pds at 5' 6"..Maybe 290 ;)

[C.Coronato]

I Saw you said you wanted to do the natural Alamo, what organization is that? Have you competed before my man?

[DA GOVNA]

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]

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]

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]

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]

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]

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]

Good stuff brother, looks like a really solid wheels session.

Kevin
widdlewade44

[DA GOVNA]

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]

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]

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]

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]

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]

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]

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]

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