View Full Version : The Road Ahead.
Demikus
12-11-09, 10:12 pm
Hey guys, been keeping a log at BB.com.
Decided to add it here as well.
Also, I would like to compete before I turn 20.
I have some questions about Steroids/Pro Hormones,
but I'm not sure if it is alright to ask here.
Goals:
300+ Bench
400+ Squat
500+ Deadlift
Demikus
12-11-09, 10:14 pm
Chest/Bi's.
No Breaks.
Bench: 3x8 @ 185.
DB Incline: 1x8 @ 135. 2x8 @ 155.
Pullovers: 3x8 @ 75.
Cable Crossovers: 3x8 @ 60.
BB Curls: 3x8 @ 95.
DB Curls: 3x6 @ 40.
Preacher Curls: 3x6 @ 65.
Cardio: HIIT.
C.Coronato
12-14-09, 11:29 am
Looking good brother. Keep it up.
Demikus
12-15-09, 12:23 am
Chest/Tris.
Bench: 1x12 @ 135. 1x8 @ 185. 1x8 @ 205. 1x6@225.
Decline: 1x8 @ 135. 3x8 @ 185.
Cable Crossovers: 3x8 @ 40.
Cable Flyes: 3x8 @ 40.
Dips: 3x12 @ BW.
Skullcrushers: 3x8 @ 65.
Abs.
Demikus
12-16-09, 12:33 am
Back/Bi's.
Deadlift: 1x8 @ 315. 1x8 @ 405. 1x6 @ 405.
Pulldowns: 2x8 @ 150. 1x8 @ 165.
DB 1-Arm Rows: 3x8 @ 100.
Bent Over Rows: 3x8 @ 185.
DB Curls: 3x8 @ 45.
21's: 1x21 @ 65.
Delts.
DB Military Press
60x8
60x8
60x8
Cable Raises
30x8
30x8
30x8
Behind-Neck Pulldowns
115x8
115x8
115x8
Reverse Flyes
30x12
30x12
30x12
Shrugs
225x8
225x8
225x8
Upright Row
95x8
105x8
Abs.
HIIT Cardio.
Basketball.
Arms.
BB Curls.
95x8
105x6
105x6
DB Curls.
45x8
50x8
50x8
21's.
65x21
65x21
CG Bench.
135x8
185x7
185x7
Rope Pushdowns.
115x8
115x8
115x8
Dips.
BWx20
BWx12
Demikus
12-21-09, 10:37 pm
Chest.
BB Bench.
135x8
185x8
205x8
225x3
Decline Bench.
135x8
185x8
225x4
Cable Crossovers.
[superset]
50x16
50x16
50x16
Dips.
BWx10
BWx12
BWx12
Cardio.
Basketball for 2 hours.
Deadlift.
315x8
405x8
455x2
Bent over Rows.
135x8
185x8
185x8
1 Arm DB Row.
100x8
100x8
100x8
Pulldowns.
160x8
160x8
160x8
Demikus
12-23-09, 11:03 pm
Legs.
Squat.
225x8
275x5
315x5
365x2
Front Squat
135x8
185x5
Extensions
320x8
320x8
320x8
320x8
Curls
150x8
150x8
150x6
Good mornings
135x8
185x8
185x8
Abs.
8 minutes of running.
Arms.
BB Curls.
95x8
95x8
95x8
DB Curls.
50x6
50x6
50x6
21's.
65x21
65x21
CG Bench.
155x8
155x8
155x8
Pushdowns.
130x8
145x8
145x6
Skullcrushers.
65x8
85x8
85x8
Dips.
BWx15
BWx15
Dynamic Bench.
Bench.
165x3
165x3
165x3
165x3
165x3
165x3
165x3
165x3
Skullcrushers.
65x8
85x8
85x8
85x8
Lateral Raise.
30x10
30x10
30x10
Bent Over Lateral Raise.
20x8
20x8
20x8
Max Effort Squat.
Squat.
135x8
225x3
275x3
315x3
335x3
355x2
Leg Curls
120x12
120x12
120x12
Back Extensions
BWx8
BWx8
BWx8
Preacher Curls
65x8
85x8
85x8
Abs
Demikus
12-31-09, 11:16 am
Max Effort Bench.
Bench.
135x3
155x3
185x3
205x3
225x3
245x2
265x1 - Fail.
Decline.
135x8
155x8
185x8
225x6
Dips.
BWx12
BWx12
BWx12
Lateral Raise.
25x8
25x8
25x8
Bent Over Lateral Raise.
15x8
15x8
15x8
C.Coronato
01-04-10, 3:02 pm
Still looking solid over the days my man. Hows the diet?