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View Full Version : Keep It Real. Fuck the Bullshit. Brad's 2010 Journey



MrMuscles22
01-01-10, 3:50 pm
What up everyone? As a lot of you know, it's been awhile since I have been real active on here due to a lot of shit that was happening in my life during the first Iron Contest. I took some time away from things here and focused on some other areas of my life and regroup and get my shit back together. I was still training, just not as hard and as much during that time, but I have been back at it the last 2 months and with 2009 at an end, I am leaving that bullshit behind and starting fresh for 2010. I will be at the Arnold this year and am rooming with some of my best friends. I am so pumped for the 2010 Cage and I also have some huge goals for this year and there is nothing in my life to get in the way of it this year. One of my main goals is to really focus hard on my legs and get my squat strength up. It is one of my weakest movements, so I am going to make it a must every week in my leg sessions. Hell I can bench press more weight for reps than I can max squat, so this needs fixed. My boy Big C knows my major goal this year and that is to step on stage and compete in the range of 230-240lbs. My weight as of today was 312lbs. I have my sites in the 2010 Mid Atlantic Grand Prix in September, so I am going to start dieting now so I can do it slowly and not have to kill myself as it gets closer and it also gives me some time for some trial and error methods to things.

Friday January 1, 2010- Legs

Weights
Single Leg Leg Extensions: 4x15*- 40lbs (warm up)
Leg Press: 5x20,20,12,8,20- 6,10,14,18,8 Plates
ATG Smith Machine Squats: 4x12,12,12,8- 135,185,205,225lbs
Lying Leg Curls: 4x15,15,15,12- 120,150,160,160lbs
Standing Single Leg Curls: 4x15*- 80lbs
Leg Abductions: 3x20- 110lbs
Leg Adductions: 3x20- 110lbs

Cardio: None on leg day

Abdominals
Swiss Ball Crunches: 3x20
Basic Oblique Crunches: 2x20*

Little Z
01-01-10, 3:56 pm
good to see you back on here bro.. definitely in to see you accomplish these goals.. hope to see you before the Cage, but if not.. then ill
see you in March

MrMuscles22
01-01-10, 4:01 pm
good to see you back on here bro.. definitely in to see you accomplish these goals.. hope to see you before the Cage, but if not.. then ill
see you in March

It's good to be back bro! You heading to the Pittsburgh ABC on the 16th?

Little Z
01-01-10, 4:07 pm
It's good to be back bro! You heading to the Pittsburgh ABC on the 16th?

Im wanting to make it, ive been talkin to a buddy of mine whos a member on here but doesnt get to log on much, he's movin to Pitts soon
so I offered to pick him up on the way over if he's interested.. hopin to make it..

Akron is also having another session on the 30th, tryin to get every where.. just depends on weather and $$

MrMuscles22
01-01-10, 4:30 pm
Im wanting to make it, ive been talkin to a buddy of mine whos a member on here but doesnt get to log on much, he's movin to Pitts soon
so I offered to pick him up on the way over if he's interested.. hopin to make it..

Akron is also having another session on the 30th, tryin to get every where.. just depends on weather and $$

Yeah I hear ya on the weather and $$$. Both things can be a real pain in the ass sometimes. I thought Toledo was having the session on the 30th and they invited the Akron crew? I talk to Big C pretty much on a daily, and he never said anything to me about an Akron session on the 30th.

Little Z
01-01-10, 4:32 pm
Yeah I hear ya on the weather and $$$. Both things can be a real pain in the ass sometimes. I thought Toledo was having the session on the 30th and they invited the Akron crew? I talk to Big C pretty much on a daily, and he never said anything to me about an Akron session on the 30th.

Wow I was thinking about Akron apparently.. I meant Toledo.. hahah when I was typing that I was thinking about which way you'd travel
from Akron.. my bad.. yeah anyways.. its Toledo on the 30th.. whewww..

MrMuscles22
01-01-10, 6:07 pm
Wow I was thinking about Akron apparently.. I meant Toledo.. hahah when I was typing that I was thinking about which way you'd travel
from Akron.. my bad.. yeah anyways.. its Toledo on the 30th.. whewww..

I would like to hit up the Toldeo session, but my dad is already watching Aric all night so I can go to the Pittsburgh session and I doubt he'd do it again so I could hit the Toledo one 2 weeks later, lol.

MrMuscles22
01-01-10, 6:19 pm
This is my current diet plan and supp routine that started today.

Diet

Meal 1 (0600): 5 whole Omega 3 eggs and 1c egg whites

Meal 2 (0900): 2 scoops whey protein and 33g natural peanut butter

Meal 3 (1200): 10oz 95% lean beef, 2c green beans, 1TBSP macadamia nut oil

Meal 4 (1500): 10oz chicken, 2c raw spinach, 1 TBSP mac nut oil

Meal 5 (1800): 2 scoops whey protein and 33g natural peanut butter

Meal 6 (2100): 5 whole Omega 3 eggs and 1c egg whites

As you can see, I'm starting it off with a Keto Diet. I will be running this through the Arnold and depending on my results, I may stay on it after that or switch it up at that point. I attempted the keto style diet last year and lost some muscle size while I was on it, so I used it as a learning experience and now know the importance of the fats in the diet, so after doing a lot of research, I feel comfortable doing it again.

Supps

- Animal Pak- 2 paks/day with meals 1 & 5
- Animal Flex- 1 pak/day with meal 3
- Animal Omega- 1 pak/day with meal 4
- Uni-Liver- 6 pills with each meal
- Sportpharma Just Whey- 2 shakes/day (meal 2 & 5) (this will change to IsoWhey when I get paid next week)
- Animal Cuts will be added in beginning of Feb.

This will remain my supp routine for duration of my diet, since they are all foundation supps. I may add a few new things to the mix down the road.

Bullfrog JJR
01-01-10, 7:26 pm
Good to see you back on here. I was sorry to hear you wouldn't make it when we were at Body Builder's a while back. Good luck with getting ready for your show and I'm sure I'll see you at one of these sessions over the next few months. There sure are enough of 'em.

fatbackgoal
01-01-10, 7:40 pm
I am subbed in and glad to see you back on. Both of us are in the same boat as I am hanging around the 310 mark and will stepping on stage this year as well. Glad to see you refocused and heading towards your goals.

Just curious why you are switching from the Just Whey to IsoWhey? I am getting ready to finish my tub and have been trying to decide what I am going to order. I hear you on the legs as I am trying like hell to bring mine up but us tall boys have to work a little harder.

See you at the Arnold!

MrMuscles22
01-01-10, 8:03 pm
Good to see you back on here. I was sorry to hear you wouldn't make it when we were at Body Builder's a while back. Good luck with getting ready for your show and I'm sure I'll see you at one of these sessions over the next few months. There sure are enough of 'em.

Yeah I was pissed I couldn't make it to Body Builder's! That is my favorite gym I have ever been in and I am thinking of getting a membership there as well as Powerhouse. It's a good to change your environment every now and then. Are you making it to the Pittsburgh session on the 16th?


I am subbed in and glad to see you back on. Both of us are in the same boat as I am hanging around the 310 mark and will stepping on stage this year as well. Glad to see you refocused and heading towards your goals.

Just curious why you are switching from the Just Whey to IsoWhey? I am getting ready to finish my tub and have been trying to decide what I am going to order. I hear you on the legs as I am trying like hell to bring mine up but us tall boys have to work a little harder.

See you at the Arnold!

Thanks bro! It's good to be back! I am gonna switch it to the IsoWhey because it doesn't have any carbs in it for my keto diet. That's the only reason for the switch. And I agree us tall guys have to work twice as hard to bring the legs out, but this year I am hitting it 2x as hard! Good luck with getting on stage this year man! You have my support and I will definately be seeing you at the Arnold this year! We should train one night while we are there!

Flash419
01-01-10, 8:43 pm
Welcome back bro...

Looking forward to training with you at the next ABC..

Happy NEW YEAR!

MrMuscles22
01-01-10, 10:40 pm
Welcome back bro...

Looking forward to training with you at the next ABC..

Happy NEW YEAR!

Thanks bro! Definately gotta get together and kill some weights soon!

Firefist
01-02-10, 5:38 am
you know im gonna be posted up in here. keep killin it bro!

see you on the 16th, ill have your tags there, flash if you make it, ill have yours as well.

Bullfrog JJR
01-02-10, 10:16 am
Yeah I was pissed I couldn't make it to Body Builder's! That is my favorite gym I have ever been in and I am thinking of getting a membership there as well as Powerhouse. It's a good to change your environment every now and then. Are you making it to the Pittsburgh session on the 16th?

I'd like to, but I don't think I'll be able to make it. I will be in Cleveland at the Gorilla Pit on the 23rd and I am going to try to get to Toledo on the 30th. I suggest a pre-Arnold A/C session together sometime in February.

MrMuscles22
01-02-10, 2:53 pm
you know im gonna be posted up in here. keep killin it bro!

see you on the 16th, ill have your tags there, flash if you make it, ill have yours as well.

Nice. I saw Chris's tags when we trained last week. They are badass! Still $5?


I'd like to, but I don't think I'll be able to make it. I will be in Cleveland at the Gorilla Pit on the 23rd and I am going to try to get to Toledo on the 30th. I suggest a pre-Arnold A/C session together sometime in February.

I am down for a pre-Arnold session in Feb sometime! Perhaps at Body Builders or it's been awhile since we have hit up Rocco's too. Hell we can hit up Buckeye then too...so many choices! lol

MrMuscles22
01-02-10, 2:59 pm
Saturday January 2, 2010- Delts, Triceps

Weights
Machine Military Press: 5x20,20,15,15,12- 60,110,160,180,200 (whole stack)
Seated Machine Lateral Raises: 4x15- 100lbs (whole stack)
DB Lateral Raises: 3x12- 35,45,45lbs
DB Frontal Raises: 3x12- 35lbs
Reverse Pec-Deck: 4x15,15,12,12- 120,120,135,135lbs
Straight Bar Tricep Pressdowns: 4x20- 140,160,160,160lbs
Rope Pressdowns: 4x15- 120lbs
Seated Machine Tricep Extensions: 3x15,12,12- 130,140,150lbs (whole stack)

Cardio: 30min elliptical (i bought one of these for my house so I can do cardio whenever I feel like it)

Abdominals
Swiss Ball Crunches: 3x20
Basic Oblique Crunches: 2x20*

Firefist
01-03-10, 1:26 pm
sick shoulder work sir. real cool that you got an eliptical for your house, how much did it run ya? and yeah still 5 brotha.

Big C
01-03-10, 1:33 pm
Strong shoulder work brother........so fuckin glad u started a new journey. It's time to refocus on everything I know u got everything in order.

See you on the 16th bro!!!!!!!!!

MrMuscles22
01-03-10, 1:34 pm
sick shoulder work sir. real cool that you got an eliptical for your house, how much did it run ya? and yeah still 5 brotha.

The delts are feeling it today, lol. Today is just cardio, so it gives my delts some time to chill before killing some chest tomorrow night. I actually got a hell of a deal on the elliptical. A guy I work with was moving and didn't want to take it with him, so I got it for $50! The display screen on it doesn't work, but for $50 who gives a shit. All I know is after 30min my shirt is soaked! lol I'll have the 5 @ the session for ya bro. See ya in a 2 weeks!

MrMuscles22
01-03-10, 1:36 pm
Strong shoulder work brother........so fuckin glad u started a new journey. It's time to refocus on everything I know u got everything in order.

See you on the 16th bro!!!!!!!!!

Definately pumped for the 16th bro!!! We'll tear it up for sure!

MrMuscles22
01-03-10, 8:39 pm
Sunday January 3, 2010- Cardio Only

Weights: Off

Cardio: 30min Treadmill 575 calories burnt, 12% incline, 2.8mph

I was trying to keep my HR around 120bpm, so I went slower than normal and then I checked my HR when I was almost done and it was 142bpm, so tomorrow I am going to drop the incline some.

Abdominals: 2x20
Swiss Ball Crunches
Basic Oblique Crunches

MrMuscles22
01-05-10, 12:01 am
Monday January 4, 2010- Chest, Biceps

Weights:
Flat Bench Press: 5x15,12,12,8,7- 135,225,275,315,315lbs
DB Incline Press: 3x12,10,10- 115lbs
DB Incline Flies: 3x15- 45lbs (deep full ROM)
Pec-Deck: 3x15- 180lbs
Straight Bar Cable Curls: 4x15,15,12,12- 100,100,120,120lbs
DB Hammer Curls: 3x10- 60lbs
1-Arm Icarian Horitontal Cable Curls: 3x15- 25lbs (slow and full ROM)

Cardio: 35min Treadmill, 475 calories burnt. 8% incline, 2.8mph

Abdominals: None

Today's Diet

Meals 1: 5 whole omega 3 eggs & 1c egg whites, 6 Uni-Liver, Pak

Meal 2: 3 scoops whey protein & 1TBSP macadamia nut oil, 6 Uni-Liver

Meal 3: 10oz 92% lean beef, 1TBSP mac nut oil, 6 Uni-Liver, Flex

Meal 4: 10oz chicken breast, 1TBSP mac nut oil, 6 Uni-Liver, Omega

Meal 5: 40g whey isolate, 1TBSP mac nut oil (had to buy this shake from my gym bc I forgot the one I had made with natty PB in the fridge @ work)

Meal 6: Same as Meal 1, 6 Uni-Liver

So today is day #4 on keto and I am feeling great. Energy levels are up, strength levels are still up, pumps are so insane they hurt. Just gonna keep on killin it everyday. First scheduled carb load meal is scheduled for January 16th after the Pittsburgh ABC. I am not going to call them "Cheat" meals because I am going to keep them fairly clean with good muscle building foods.

Big C
01-05-10, 12:29 am
Very nice work bro.........the bench and incline DBs strength are comin up. No forced reps? haha jk.

Hope the weather clears up for you on tuesday. And then u will be ready to hit it hard again!

MrMuscles22
01-05-10, 11:27 pm
Tuesday Janaury 5, 2010- Back, Forearms

Weights:
Wide Lat Pulldowns: 5x15,12,12,12,12,- 90,210,210,210,210lbs
Low Cable Seated Rows: 4x12- 225,245,265,285lbs
Chest Supported Barbell Rows: 3x15,12,12- 135,185,185lbs
Reverse Grip Hammer Strength Pulldowns: 3x12,12,11- 2PPS,2PPS +25, 2PPS +25lbs
Icarian Seated Machine Rows: 3x12,12,15- 210,210,150lbs
Stiff-Arm Pulldowns: 3x15- 100lbs
Hyperextensions: 3x20- Bodyweight
Wrist Curls: 3x15- 60lbs
Reverse Wrist Curls: 3x15,12,12>15- 40,40,40>20lbs

Cardio: 30min Treadmill, 340 calories burnt, 5% incline, 2.6mph

Abdominals: None

Finally found the spot I needed to be on cardio to keep my HR a steady 125-130bpm for the duaration. Hell of a session tonight and had a sick ass pump in my lats and upper back.

Big C
01-05-10, 11:49 pm
Helluva back workout bro......killed a ton of different exercises, looks like u were definatley in the zone.

But I guess it's easier to concentrate on the task at hand when there aren't any "camel toes" right in your face, right bro?

Firefist
01-06-10, 12:03 am
chris i dont even wanna know about that last statement hahahaha

killer back workout bro, good exercises, good weight, good reps!

MrMuscles22
01-06-10, 12:07 am
Helluva back workout bro......killed a ton of different exercises, looks like u were definatley in the zone.

But I guess it's easier to concentrate on the task at hand when there aren't any "camel toes" right in your face, right bro?

LMFAO! I was grilling my chicken for tomorrow and my phone with off with that and I about pissed my pants laughing! It was indeed a lot easier to concentrate without the infamous camel toe all up in my shit while trying to lift, LOL


chris i dont even wanna know about that last statement hahahaha

killer back workout bro, good exercises, good weight, good reps!

Thanks brotha! Chris's last statement was from a text convo we had the other day when I was trying to do triceps and this hot ass chick was next me and she had the biggest camel toe going on I have ever seen! haha It was rather distracting and I thought about asking her to cover it up because it was taking like 1% of my focus away. lol

Big C
01-06-10, 12:12 am
1% of your focus? .......You mean 100%? ohhh bro u bad boy u!!!

MrMuscles22
01-06-10, 12:15 am
1% of your focus? .......You mean 100%? ohhh bro......

hahaha it's a good thing my focus that day was at 200% or I would have died! LOL

Big C
01-06-10, 12:18 am
Page 2 of this journey has to be one of the top pages on the Forvm, ever.

MrMuscles22
01-06-10, 11:39 pm
Wednesday January 6, 2010- OFF DAY

Today was an off day at the gym for me. Diet was right one the money again for day #6 now and I can tell I am getting deeper into ketosis each day because my piss smells bad enough to knock someone out despite the gallon + of water I am drinking/day. Tomorrow afternoon is Legs, then Friday will be another off day with Delts, Traps, and Tri's on Saturday morning.

Big C
01-06-10, 11:41 pm
Awesome bro.....smelly piss, heavy weights, camel toes, Megan's trips to Bodybuilders....Yup, must be getting close to the Arnold brotha!

Ardent
01-06-10, 11:42 pm
Gotta love the Keto. I feel like i operate better when im full Keto. I go as far as not to even carb load when im cutting. Sacrifice a little muscle yes but as soon as you bring carbing up back in bang, muscle mass explosion. Anyways before I ramble on and on, stay on brotha.

smith06
01-06-10, 11:48 pm
Looking good in here man! Subbed for sure!

MrMuscles22
01-06-10, 11:55 pm
Awesome bro.....smelly piss, heavy weights, camel toes, Megan's trips to Bodybuilders....Yup, must be getting close to the Arnold brotha!

LMAO bro...it is wonderful that time of the year.


Gotta love the Keto. I feel like i operate better when im full Keto. I go as far as not to even carb load when im cutting. Sacrifice a little muscle yes but as soon as you bring carbing up back in bang, muscle mass explosion. Anyways before I ramble on and on, stay on brotha.


Looking good in here man! Subbed for sure!

Thanks for stoppin by guys!

Keto feels great so far. I didn't even experience that shitty cross over period the first few days and I have not had any cravings for any carbs at all yet. I am going full steam ahead for 2010.

C.Coronato
01-07-10, 2:56 pm
Hell yea man, good to have you back. Keep rockin.

MrMuscles22
01-07-10, 3:27 pm
Hell yea man, good to have you back. Keep rockin.

Thanks bro. It's good to be back! Definately gonna keep rockin!

machineman
01-07-10, 3:44 pm
glad to see you back......good luck on the goals for 2010...

MrMuscles22
01-07-10, 3:59 pm
glad to see you back......good luck on the goals for 2010...

Thanks Bob. How have ya been bro?

machineman
01-07-10, 4:31 pm
Thanks Bob. How have ya been bro?

good, man....busy with the family...work is so so.....other than that just working my ass off in the gym getting ready for my first meet sometime this year....

Firedrake
01-07-10, 6:23 pm
So I had to hear about this Journey in your SIG LINE! SHEESH!

Welcome back, bro.

Subbed.

MrMuscles22
01-07-10, 8:52 pm
good, man....busy with the family...work is so so.....other than that just working my ass off in the gym getting ready for my first meet sometime this year....

Good luck on that meet bro!


So I had to hear about this Journey in your SIG LINE! SHEESH!

Welcome back, bro.

Subbed.

LOL I was sure you'd find it sooner or later Jim. Nice to have you along for the ride!

MrMuscles22
01-07-10, 9:09 pm
Thursday January 7, 2010- Legs

Weights:
Single Leg Leg Extensions: 4x15- 60lbs (warm up the knees)
ATG Smith Machine Squats: 5x15,15,12,12,12- 135,135,225,225,225lbs
Leg Press: 4x12- 10 plates (went as deep down as the leg sled would let me go)
Lying Leg Curls: 4x15- 150,160,160,160lbs
Single Leg Standing Leg Curls: 4x15- 90lbs
Leg Abductions: 3x20- 110lbs
Leg Adductions: 3x20- 110lbs

Cardio: 30min Treadmill, 343 calories burnt, 5% incline, 2.6mph, HR: 120-130

Abdominals:
Swiss Ball Crunches: 3x20
Basic Oblique Crunches: 2x20*

Today was day #7 on keto and diet continues to be on the money and still feeling great. In todays session, I wasn't trying to capture any PR's on anything bc like I said last week, I am slowly trying in improve my squats, so I went heavier this week than I did last week and as low to the ground as I could, my ass was sitting on my heals. Also on leg press, I focused on coming down as far as I could to get a really good stretch and could have gone down further if the sled wouldn't kept hitting the botton, lol. I usually never do cardio on leg day, but I didn't do any yesterday because after I got off work last night, I had to go to my dad's house to pick up my little boy. Tomorrow is an off day because like Wednesday, I have to go to my dad's after work tomorrow night. Saturday is Delts, Tri's, and more cardio. My first weigh in will happen on Sunday morning to see how this first week on Keto is going.

Firedrake
01-07-10, 9:13 pm
Looking good, bro -- I've no doubt that, even on Keto, your numbers will improve!

Make it happen!

Big C
01-07-10, 9:14 pm
Nice job bro I like your rep scheme on the leg press/squats.......good work. I definately wanna come to powerhouse or bb'ers soon to hit legs hard.....i wanna do squats and power squats. Gotta get some additional size on my legs before i cut.

So did u get the gym bag???? Dude thankfully the session is not this weekend with this weather......hope it clears up by next weekend.

MrMuscles22
01-07-10, 9:20 pm
Looking good, bro -- I've no doubt that, even on Keto, your numbers will improve!

Make it happen!

Thanks Jim. I used to squat all the time when I was in high school and popped my left hip out 7-8 times and then stopped squating for a lot of years and now getting back into them again is gonna take some time, but the end result makes it all worth it!


Nice job bro I like your rep scheme on the leg press/squats.......good work. I definately wanna come to powerhouse or bb'ers soon to hit legs hard.....i wanna do squats and power squats. Gotta get some additional size on my legs before i cut.

So did u get the gym bag???? Dude thankfully the session is not this weekend with this weather......hope it clears up by next weekend.

Thanks bro. I like higher reps on legs. I feel when I get lower in reps, my joints really feel it more than my muscle does. Anytime you wanna come up and train Legs just let me know and we'll make it happen. Last time we trained legs at BBer's I thought my quads were gonna die on those triple drop set hack squats! lol

I checked the tracking info for my Animal gym bag and it should be here tomorrow. I had it shipped to my work so I could get it even sooner, haha. I'll take a pic and send it to you.

Firefist
01-07-10, 9:54 pm
leg day looks crazy....let me know if you guys decide to kill em, id be up.

MrMuscles22
01-07-10, 9:58 pm
leg day looks crazy....let me know if you guys decide to kill em, id be up.

Thanks man. We'll definately let you know bro!

MrMuscles22
01-09-10, 3:02 pm
Saturday January 9, 2010- Delts, Triceps, Forearms

Machine Military Press: 5x20,15,12,12,12- 60,100,200,200,220lbs (whole stack)
1-Arm Seated Machine Lateral Raises: 4x12- 100lbs
Reverse Pec-Deck: 3x15,15,15- 135,150,150lbs
DB Front Raises: 3x12- 35,40,45lbs
Straight Bar Tricep Pressdowns: 3x20- 210lbs (whole stack +60lbs)
Seated Machine Tricep Extensions: 3x15- 130lbs
Machine Close-Grip Bench Press: 3x15- 170lbs
Behind Back Wrist Curls: 3x20- 95lbs
1-Arm DB Reverse Wrist Curls: 3x20- 10lbs

Cardio: 30min Treadmill, 355 calories burnt, speed and incline varied a little today to keep my HR between 120-130

Abdominals:
Broomstick Twists: 2x60
Crunches: 3x20

Today is day #9 on keto and am still feeling great. Tomorrow morning will be my first weigh in since starting on Jan 1 and my starting weight was 312lbs. Staring next week, my weigh in will be on Saturdays instead of Sundays, because my scheduled refeed meal will be on Saturday nights and I don't want my weekly weigh in to be affected by this.

Ardent
01-09-10, 10:50 pm
Thursday January 7, 2010- Legs

Weights:
Single Leg Leg Extensions: 4x15- 60lbs (warm up the knees)
ATG Smith Machine Squats: 5x15,15,12,12,12- 135,135,225,225,225lbs
Leg Press: 4x12- 10 plates (went as deep down as the leg sled would let me go)
Lying Leg Curls: 4x15- 150,160,160,160lbs
Single Leg Standing Leg Curls: 4x15- 90lbs
Leg Abductions: 3x20- 110lbs
Leg Adductions: 3x20- 110lbs

Cardio: 30min Treadmill, 343 calories burnt, 5% incline, 2.6mph, HR: 120-130

Abdominals:
Swiss Ball Crunches: 3x20
Basic Oblique Crunches: 2x20*

Today was day #7 on keto and diet continues to be on the money and still feeling great. In todays session, I wasn't trying to capture any PR's on anything bc like I said last week, I am slowly trying in improve my squats, so I went heavier this week than I did last week and as low to the ground as I could, my ass was sitting on my heals. Also on leg press, I focused on coming down as far as I could to get a really good stretch and could have gone down further if the sled wouldn't kept hitting the botton, lol. I usually never do cardio on leg day, but I didn't do any yesterday because after I got off work last night, I had to go to my dad's house to pick up my little boy. Tomorrow is an off day because like Wednesday, I have to go to my dad's after work tomorrow night. Saturday is Delts, Tri's, and more cardio. My first weigh in will happen on Sunday morning to see how this first week on Keto is going.
Serious Leg Routine.

MrMuscles22
01-10-10, 12:12 am
Serious Leg Routine.

Thanks bro!

BionicMasterPiece
01-10-10, 12:13 am
Saturday January 9, 2010- Delts, Triceps, Forearms

Machine Military Press: 5x20,15,12,12,12- 60,100,200,200,220lbs (whole stack)
1-Arm Seated Machine Lateral Raises: 4x12- 100lbs
Reverse Pec-Deck: 3x15,15,15- 135,150,150lbs
DB Front Raises: 3x12- 35,40,45lbs
Straight Bar Tricep Pressdowns: 3x20- 210lbs (whole stack +60lbs)
Seated Machine Tricep Extensions: 3x15- 130lbs
Machine Close-Grip Bench Press: 3x15- 170lbs
Behind Back Wrist Curls: 3x20- 95lbs
1-Arm DB Reverse Wrist Curls: 3x20- 10lbs

Cardio: 30min Treadmill, 355 calories burnt, speed and incline varied a little today to keep my HR between 120-130

Abdominals:
Broomstick Twists: 2x60
Crunches: 3x20

Today is day #9 on keto and am still feeling great. Tomorrow morning will be my first weigh in since starting on Jan 1 and my starting weight was 312lbs. Staring next week, my weigh in will be on Saturdays instead of Sundays, because my scheduled refeed meal will be on Saturday nights and I don't want my weekly weigh in to be affected by this.

nice training bro

MrMuscles22
01-10-10, 12:15 am
nice training bro

Thanks brotha!

Big C
01-10-10, 1:01 am
That was some nice lookin beef u were cookin up.....u liftin sunday bro??? or is that an off day.

Anyway...keep at it this week, then enjoy yourself a bit at the session next weekend. I just keep laughing to myself when I think of the carload of characters you are gonna have - throw in Flash if he goes and you may have some illegal activity in your back seat on the ride there!

Firedrake
01-10-10, 1:11 am
Great work, Brad! Keep grinding that treadmill!

MrMuscles22
01-10-10, 11:18 am
That was some nice lookin beef u were cookin up.....u liftin sunday bro??? or is that an off day.

Anyway...keep at it this week, then enjoy yourself a bit at the session next weekend. I just keep laughing to myself when I think of the carload of characters you are gonna have - throw in Flash if he goes and you may have some illegal activity in your back seat on the ride there!

Sunday is just a cardio and abs day for me. My lifting days are Monday, Tuesday, Thursday, & Saturday. I better throw down some plastic lining to keep my seats clean if Flash comes along! haha


Great work, Brad! Keep grinding that treadmill!

Thanks Jim! The treadmill has become my best friend again....right now I kind of look forward to getting on it. I'm sick in the head I know! LOL

MrMuscles22
01-10-10, 11:23 am
Today was my first weigh in. I have been on keto for 10 days so far and feel great! I have had zero energy crashs, my strength levels have not dropped at all, and I am still getting sick pumps in the gym. The only bad thing I have experienced is the oder when I piss, which I guess isn't a bad thing and it gives my mind some ease by letting me know I am in ketosis.

Starting Weight: 312lbs
Week 1: 308lbs and -1" from waist

I will be weighing in on Saturdays starting this coming week, since Saturday nights will be my scheduled refeed meal. So next update will be Saturday morning.

Jon_Blaze
01-10-10, 11:32 am
Just found this and I'm on board. Cutting -1" off the waist and down 4 lbs, lookin' good so far man. And loved that leg workout.

MrMuscles22
01-10-10, 2:13 pm
Just found this and I'm on board. Cutting -1" off the waist and down 4 lbs, lookin' good so far man. And loved that leg workout.

Thanks bro. Glad to have ya aboard!

MrMuscles22
01-10-10, 2:20 pm
Sunday January 10, 2010

Weights: OFF

Cardio: 30min Treadmill, 390 calories burnt, 6% incline, 2.8-3.0mph to keep HR 120-130bpm

Abdominals:
Swiss Ball Crunches: 2x20

I was going to do more ab exercises today, but after my second set of ball crunches, I got a muscle spasm in my lower abs that hurt like hell and I still have a huge knot where it happened and it feels extremely tight and sore. I am pissed as hell @ bb.com, because I placed an order for my whey isolate the other day and instead of shipping my shit from the PA warehouse, they shipped it from their ID warehouse and now my shit won't be here until the end of the week and I am completely out of protein powder!

Back at the weights tomorrow with some Chest and Triceps. I usually train biceps with chest, but I switched it up this week because I am training Delts and Biceps this coming Saturday @ the Pittsburgh ABC with Big C

D-NUTZ
01-10-10, 6:16 pm
Kill it tomorrow man. Hard work in here!

Firefist
01-10-10, 6:47 pm
ill be doin arms on saturday, so i may join in for some bicep action.

hope that ab pain clears up for you bro.

MrMuscles22
01-10-10, 7:17 pm
Kill it tomorrow man. Hard work in here!

Thanks man. I will definately be killin it tomorrow!


ill be doin arms on saturday, so i may join in for some bicep action.

hope that ab pain clears up for you bro.

More than welcome to hit some biceps with us bro. The abs are still really tight in that area, so I am not doing any abs tomorrow. This happens when I start training abs again after not training them for awhile. Up until recently, i haven't trained abs in like 4 months, so the initial getting back into it is a lil rough with the muscle spasms in the lower abs.

MrMuscles22
01-11-10, 11:48 pm
Monday January 11, 2010- Chest, Triceps

Weights:
Flat Bench Press: 5x15,12,12,10,8- 135,225,275,315,315lbs
Machine Incline Press: 3x12,12,8- 150,170,200lbs (whole stack)
Pec-Deck: 3x15,12,12- 180,190,200lbs
Cable Crossovers: 3x12-15- 70lbs
Straight Bar Tricep Pressdowns: 4x20- 210lbs (whole stack +60lbs)
Rope Pressdowns: 3x15- 120lbs
1-Arm Reverse Grip Pressdowns: 3x15- 40lbs (slow and pause at peak contraction)

Cardio: 40min treadmill, 500 calories burnt, 6% incline, 2.6mph

Abdominals: None

Big C
01-11-10, 11:52 pm
Week of food on Keto Diet: $120

Supps from f'in Idaho: $90

Gas to get to Powerhouse: $5

Megan's Powerhouse membership: FREE

Something isn't adding up here bro........good, strong workout! Flat bench #s climbin.

MrMuscles22
01-11-10, 11:54 pm
Week of food on Keto Diet: $120

Supps from f'in Idaho: $90

Gas to get to Powerhouse: $5

Megan's Powerhouse membership: FREE

Something isn't adding up here bro........good, strong workout! Flat bench #s climbin.

All that my friend = PRICELESS! haha It was an interesting session to say the least. Yeah, I am actually kinda shocked my bench is still climbing week to week despite no carbs for the last 11 days. But hell, I'll not bitching about it! haha

machineman
01-11-10, 11:59 pm
solid work in here, Brad....keep it up! congrats on the weight and waist loss!

MrMuscles22
01-12-10, 12:42 am
solid work in here, Brad....keep it up! congrats on the weight and waist loss!

Thanks Bob! Keto is treating me very well this go around and I feel like a million bucks!

smith06
01-12-10, 1:44 am
4lbs and an inch...and keeping big numbers where they belong.. Can't complain about that bro!

LittleMan55
01-12-10, 9:13 am
Great looking work in here Brad!

MrMuscles22
01-12-10, 10:41 pm
4lbs and an inch...and keeping big numbers where they belong.. Can't complain about that bro!


Great looking work in here Brad!

Thanks guys. Like I said, I am kinda shocked the weights are staying up there despite having zero carbs for 12 days now.

MrMuscles22
01-12-10, 10:49 pm
Monday January 12, 2010- Back

Weights:
Lat Pulldowns: 5x20,15,12,12,12- 100,100,210,210,210lbs
Seated Low Cable Rows: 3x12- 225lbs
Chest Supported Barbell Rows: 4x12- 135,185,185,185lbs
Icarian Seated Machine Rows: 3x12,12,15- 200,200,150lbs
Horizontal Hyperextensions: 3x20- Bodyweight
Close-Grip Lat Pulldowns: 3x12- 150lbs (good hard squeeze @ peak contraction)

Cardio: 30min Treadmill, 365 calories burnt, 6% incline, 2.6mph

Abdominals:
Crunches: 3x20
Basic Oblique Crunches: 2x20*

Calves:(supersetted in between exercises above)
Seated Calf Raises: 4x15,12,12,12- 45,90,90,90lbs
Rotary Calf Raises: 4x20- 150lbs

Today was the first time I have been able to train calves since last summer when I was having all of those foot problems. It burned like hell doing them again and I didn't want to push a lot of crazy weight since it was the first time I have trained them since last July. But it felt good and I will be doing them on the regular again!

Today was day 12 on keto and still feeling like a million bucks! Tomorrow is an off day from the weights and just have some cardio to do after work tomorrow night and Thursday is Legs!!!! I have never been so excited to train Legs in the past, but now it is becoming one of my favorite days in the gym. A sign of a real bodybuilder in the making!

Firefist
01-12-10, 11:19 pm
good to hear your foots doin better, i remember you havin those issues in the last journey. solid back workout, you lucky bastards and your cool machine rows hahahaha...id kill to have a hammerstrength low row at our rec.

C.Coronato
01-13-10, 12:22 pm
Gotta love Keto diets .. i did it last time for my show .. they get you lean!

Good to hear about the foot as well, thats great man.

D-NUTZ
01-13-10, 4:14 pm
Nice work brother.

MrMuscles22
01-13-10, 4:34 pm
good to hear your foots doin better, i remember you havin those issues in the last journey. solid back workout, you lucky bastards and your cool machine rows hahahaha...id kill to have a hammerstrength low row at our rec.

haha..Powerhouse has a TON of great back equipment. You should come down and train there with me sometime.


Gotta love Keto diets .. i did it last time for my show .. they get you lean!

Good to hear about the foot as well, thats great man.

Thanks bro! I am LOVING the keto diet thus far. I have never felt this good while dieting before.


Nice work brother.

Thanks brotha!

Jon_Blaze
01-13-10, 7:41 pm
Gotta love working calves. But good call on taking it easy on them until you hit your stride with them after having a year off.

MrMuscles22
01-13-10, 9:53 pm
Gotta love working calves. But good call on taking it easy on them until you hit your stride with them after having a year off.

Yeah, I love training calves and I was pissed for the longest time that I wasn't able too b/c they are an important part to the total package when you're on stage and I want the sick looking seperation in them!

MrMuscles22
01-13-10, 9:56 pm
Gotta love Keto diets .. i did it last time for my show .. they get you lean!

Good to hear about the foot as well, thats great man.

Hey bro...quick question about when you ran keto. Did you use cashews or almonds for any of your fat intake and if so, how many meals did you have them in? I am currently using them for 2 meals, but I am getting rid of them all together when I use up what I have because I am afraid the trace amount of carbs in them are ruining me, lol. My piss doesn't have that crazy keto smell like it did when I wasn't eating them and just using mac nut oil instead.

Mr. Dead
01-14-10, 7:46 pm
How the heck did I miss this...??? Subbed!!!

MrMuscles22
01-14-10, 9:17 pm
How the heck did I miss this...??? Subbed!!!

Glad to have ya along for the ride bro!

Firedrake
01-14-10, 9:27 pm
Great work on Tuesday!

Just from my own experience, the nutmeats slow down the keto, as you've already noticed. I did keto for a time back in the 90s, and had great results then. Having had blood sugar problems since then, though, I don't know if it'd work again, as carb sensitive as I am now. My numbers are all low, and I don't want to cause any major swings.

. . . but I cut the cashews and almonds out.

MrMuscles22
01-14-10, 9:52 pm
Thursday January 14, 2010- Legs

Weights:

Single Leg Leg Extensions: 3x15*- 60lbs (warm up)
ATG Smith Machine Squats: 5x15,15,12,12,10- 135,135,225,245,265lbs (PR)
Leg Press: 3x15- 10,14,16 Plates
Leg Extensions: 3x15,15,12- 140,180,200lbs
Lying Leg Curls: 3x15,12,12- 160,180,200lbs (whole stack)
Single Leg Standing Leg Curls: 3x12*- 100lbs
Leg Abductions: 3x20- 110lbs
Leg Adductions: 3x20- 110lbs

Cardio: 30min Treadmill, 365 calories burnt, 6% incline, 2.6mph, HR: 120-130

Abdominals:
Crunches: 3x20

Calves:
Seated Calf Raises: 4x12-15- 90lbs
Rotary Calf Machine: 4x25- 170lbs

Hit a new PR on my squats today. I am so pumped that my strength is getting higher and higher each week despite not having any carbs at all for 14 days now! I have NEVER felt this good in my entire life and I am full of energy and have not experienced any crashes what so ever so far. I wore an old pair of workout shorts from last year that were tight when i weighed 280 and now they are fitting @ over 300lbs today! The only bad thing about todays session, was that this was the second week in a row I tore my fucking boxers doing squats, but other than that, it was a kick ass session, just like every other one I have had as of late. The only direction I am moving is to the top! I am fucking PUMPED for the Pittsburgh ABC this Saturday and my first carb load meal. I am nervous about this meal that I will gain a bunch of weight from it, but we'll see how it goes and I am cutting out the almonds and cashews from the diet as well too.

Big C
01-14-10, 9:54 pm
Nice job on the legs bro......i remember when u were getting back into squats u were doin 135 now I see those #s goin up that's awesome.

U still using their Powersquat at all? I would be all over that! Although I do like Smith squats too.....

Get some new boxers and see u saturday morning bro...

MrMuscles22
01-14-10, 9:55 pm
Great work on Tuesday!

Just from my own experience, the nutmeats slow down the keto, as you've already noticed. I did keto for a time back in the 90s, and had great results then. Having had blood sugar problems since then, though, I don't know if it'd work again, as carb sensitive as I am now. My numbers are all low, and I don't want to cause any major swings.

. . . but I cut the cashews and almonds out.

Yeah Jim, i am cutting them out starting tomorrow and just sticking with the mac nut oil and my whole omega 3 eggs for my fats. But I have NEVER felt this good before. Keto was definately one of the better choices I have made in awhile.

Firedrake
01-14-10, 9:55 pm
Great work -- I WISH I could go ATG, but I can't even get quite to parallel before the left knee gets pissed. Really solid.

Boxers! On leg day? I shudder at the thought.

MrMuscles22
01-14-10, 9:57 pm
Nice job on the legs bro......i remember when u were getting back into squats u were doin 135 now I see those #s goin up that's awesome.

U still using their Powersquat at all? I would be all over that! Although I do like Smith squats too.....

Get some new boxers and see u saturday morning bro...

I'm not a big fan of the Powersquat machine @ Powerhouse. It's kinda low to the ground and hard for me to get into. The one @ BBer's is a lot better. I thought about trying the one leg powersquats next week that House was doing in the one video on MD instead of leg presses to switch it up some.

MrMuscles22
01-14-10, 9:59 pm
Great work -- I WISH I could go ATG, but I can't even get quite to parallel before the left knee gets pissed. Really solid.

Boxers! On leg day? I shudder at the thought.

Thanks Jim! Surprisingly my knees have not bothered me at all the last few weeks doing squats. I think it is because I use the smith machine and I think I can position myself a little better to relieve some knee/ lower back stress. And this is the LAST week I wear boxers on leg day LMFAO!

MrMuscles22
01-16-10, 11:49 pm
Saturday January 16, 2010- Delts & Biceps @ PITTSBURGH ABC

Today was the Steel City ABC and it was a kick ass session. Joe and Shaffer know how to hold a good session over there. Now we gotta get them to an Akron/Canton session to show 'em how we do it over here in the Buckeye State.

Also today was weigh in #2 and I am down to 304lbs this morning AFTER meal #1 b/c I forgot to weigh myself before I ate. This is a total lose of 8lbs since the start of keto on January 1st. Today was also the first time since Dec 31 that I have had direct carbs and did I enjoy it! So now that that's done, back to keto until next Saturday when scheduled carb meal is back around. After doing it the two times, I'm going to examine how it is effecting my body and then decide if I want to keep doing it every week or maybe every couple of weeks.

Weight Update:
Starting Weight: 312lbs- 1/1/2010
Current: 304lbs- 1/16/2010

Weights:
Barbell Military Press: 6x12,12,12,6,10+5 forced- 135,135,185,225,185lbs
Machine Military Press: 4x12- 14plates
DB Lateral Raises: 4x12,12,10,12- 35,45,50,45lbs
Reverse Pec-Deck: 4x12,12,12,12>12>12- 80,120,120,120>80>40lbs
Straight Bar Cable Curls: 4x12,12,12,12>12- 140,150,150,150>100lbs
DB Hammer Curls: 3x12- 45,45,50lbs
Nautilus Preacher Curls: 3x10,12,12- 110,80,80lbs

Cardio: None

Abdominals: None

D-NUTZ
01-17-10, 10:07 am
8 Pounds? Nice! Great work on the weights too bro!

MrMuscles22
01-17-10, 1:51 pm
8 Pounds? Nice! Great work on the weights too bro!

Thanks bro. Just hoping to keep this pace up for a while, lol.

MrMuscles22
01-17-10, 1:58 pm
Sunday January 17, 2010- Cardio, Calves

Felt GREAT this morning after yesterday's carb load meal. Muscles felt nice and full, no water retention at all and still weighed in @ 304lbs this morning (which is where I was yesterday morning before the carb up meal). No weights today besides some calves which I am going to start hitting 4x/week to get the sick detail in them I want and need.

Weights: OFF

Cardio: 30min Treadmill, 371 calories burnt, 6% incline, 2.6mph

Abdominals:
Swiss Ball Crunches: 3x20

Calves:
Seated Calf Raises: 4x15- 90,140,140,140lbs
Angled Calf Machine: 4x20- 100lbs

Changes happening this week are the removal of almonds and cashews in my diet, I think the trace amount of carbs in them are keeping me from getting as deep into ketosis as I think I can get. So all of my fats will come from my whole eggs, mac nut oil, and Animal Omega to keep carbs as close to zero as possible.

Firedrake
01-17-10, 2:45 pm
Killer session yesterday, and solid calves today. I definitely need to step up my biceps work!

See you in seven weeks bigGER man . . . <grin>

MrMuscles22
01-17-10, 7:23 pm
Killer session yesterday, and solid calves today. I definitely need to step up my biceps work!

See you in seven weeks bigGER man . . . <grin>

Thanks Jim! I'm gonna start adding some FST-7 into all bodyparts and hitting legs 2x/week. Gotta step it up in all areas.

C.Coronato
01-18-10, 2:52 pm
CARB UP! SOOOO good.

MrMuscles22
01-18-10, 5:14 pm
CARB UP! SOOOO good.

You are speaking the truth bro! That 30min was like heaven in my mouth! LOL

Big C
01-18-10, 5:29 pm
You are speaking the truth bro! That 30min was like heaven in my mouth! LOL

"Heaven" wasn't the word you used at the restaraunt. LMAO!

MrMuscles22
01-18-10, 7:17 pm
"Heaven" wasn't the word you used at the restaraunt. LMAO!

LMAO! Good stuff!

Mr. Dead
01-18-10, 7:22 pm
"Heaven" wasn't the word you used at the restaraunt. LMAO!

Did he have a "Mouthgasm"...???

Jon_Blaze
01-18-10, 7:53 pm
Did he have a "Mouthgasm"...???

I bet he did, but I wonder what word he did use?

Mr. Dead
01-18-10, 8:03 pm
I bet he did, but I wonder what word he did use?

Anyone got video of this...??? *LOL*

MrMuscles22
01-18-10, 10:49 pm
Did he have a "Mouthgasm"...???


I bet he did, but I wonder what word he did use?


Anyone got video of this...??? *LOL*

haha...it was in deed a Mouthgasim! Had the "O" face goin on for a few, lol. And unfortunately there was no video. lmao

MrMuscles22
01-18-10, 10:57 pm
Monday January 18, 2010- Chest, Biceps

Weights:

Flat Bench Press: 6x15,12,12,12,12,12- 135,135,225,275,275,275lbs
Plate Loaded Incline Press: 3x12,12,10- 3PPS
Hammer Strength Decline Press: 3x12,12,11- 3PPS
Cable Crossovers: 3x12,12,15- 70,70,50lbs
Straight Bar Cable Curls: 3x15,12,12- 100,120,150lbs
DB Hammer Curls: 3x12- 45lbs
Icarian Horizontal Cable Preacher Curls: 3x15- 50lbs

Cardio: 30min Treadmill, 362 calories burnt, 6% incline, 2.6mph

Abdominals: None

Calves:
Seated Calf Raises: 4x15- 115,135,135,135lbs

I could really tell I was fully back in ketosis after my carb up meal Saturday night b/c my piss is back to smelling FOUL, but the sad part is, I kinda missed it b/c I know I am getting results this way. My left shoulder felt a little off today which is probably from hitting them so hard Saturday @ the ABC, so I didn't go as heavy on bench presses today for this reason.

C.Coronato
01-19-10, 2:38 pm
You are speaking the truth bro! That 30min was like heaven in my mouth! LOL

Haha, i know the feeling my man.

NJC_Manhattan
01-19-10, 7:24 pm
Way to work the chest and guns man. Seriously strong work

D-NUTZ
01-19-10, 8:01 pm
Nice!! Way to get after it.

MrMuscles22
01-19-10, 8:43 pm
Way to work the chest and guns man. Seriously strong work


Nice!! Way to get after it.

Thanks guys!

widdlewade44
01-19-10, 8:45 pm
Nice chest and biceps session brother, keeping it real as stated in your Journey's title!

Kevin
widdlewade44

MrMuscles22
01-19-10, 8:48 pm
Nice chest and biceps session brother, keeping it real as stated in your Journey's title!

Kevin
widdlewade44

Thanks Kevin! I have a totally new mind set for 2010 and have NEVER been this pumped about anything.

MrMuscles22
01-20-10, 12:25 am
Tuesday January 19, 2010

Today is usually my back day, but I took today off. I had to stay late @ work b/c we had an open house and I had to present 2 lectures for our patients and with my shoulder still be a little tweaked, I wanted to give it another day of rest. So now I have to figure out something with my training schedule to hit everything, so I may double up on bodyparts one day. Diet is still on the money and I am now in week #3 of keto and still feel amazing and my muscles do not feel flat at all and my strength has never been better. My clothes definately are fitting better and people @ work are seeing changes in my physique they all say, so all of that tells me I am doing something right. Saturday will be my 3rd weigh in and I am hoping to hit 300lbs which would be a 12lb loss in 3 weeks.

Firedrake
01-20-10, 2:09 am
Great stuff, Brad! I can't wait to see where you are in Columbus!

MrMuscles22
01-20-10, 8:17 am
Great stuff, Brad! I can't wait to see where you are in Columbus!

Thanks Jim! You and me both bro and that is the point I am using to decide if I want to stay on keto or not based upon the results I'm still getting then

MrMuscles22
01-22-10, 9:20 am
Thursday January 21, 2010- Legs

Weights:

Single Leg Leg Extensions: 3x15- 80lbs
Power Squats: 4x15,15,12,12- 2PPS, 4PPS, 4PPS, 6PPS
Leg Press: 3x15,15,12- 14,18,18 Plates
Leg Extensions: 3x15- 200lbs
Lying Leg Curls: 3x15- 200lbs
1-Leg Standing Leg Curls: 3x12- 100lbs

Cardio: 30min Treadmill, 365 calories burnt, 6% incline, 2.6mph

Abdominals: NONE

Calves:
Rotary Calf Machine: 4x20- 170,190,190,190lbs
Seated Calf Raises: 4x15- 90lbs

Well the last few days have been a fucking mess. I got home from work wednesday night to find out I don't have any power in my apt. The old management fucked up when I moved from my old apt into my new one and now I have no power because of their fuck up. So I went Wed night, all day Thursday with no power and it will be on sometime today between 8-4:30. All of my food is bad, so I have been living on shakes and had to break down and eat some carbs last night because I was starving. So when my power comes back on, I have to go buy all new food, which I am pissed about b/c that shit is expensive as fuck. My weight as of yesterday morning was down to 301lbs.

Sorrow
01-22-10, 10:07 am
damn thats some shit. t's been interesting reading up on your keto run. Hopefully this little distraction doesn't throw you off. Rise up brother take it out on the weight!

C.Coronato
01-22-10, 12:24 pm
Big weights brother. Shrug off the power outage, small set back. Keep rockin my man.

MrMuscles22
01-22-10, 3:16 pm
damn thats some shit. t's been interesting reading up on your keto run. Hopefully this little distraction doesn't throw you off. Rise up brother take it out on the weight!


Big weights brother. Shrug off the power outage, small set back. Keep rockin my man.

The power outage is shrugged off already. Now once I get to the store to buy new food, it's right back to keto and I am gonna run 2 weeks before doing another carb up since I have had some carbs today and will tomorrow too. Just a minor bump in the road.

Big C
01-22-10, 6:29 pm
Hard lookin leg workout bro....those hams gotta still be killing you.

So .....u wanna CHILL sometime? Oh wait nevermind we're chilling saturday. Don't tell her or she will want to chill with us lmao.

Jon_Blaze
01-23-10, 2:53 am
Sucks that happened, I'd get them to pay for the food since they are the ones who fucked with your power especially if it was for more than a day.

BionicMasterPiece
01-23-10, 2:55 am
Thursday January 21, 2010- Legs

Weights:

Single Leg Leg Extensions: 3x15- 80lbs
Power Squats: 4x15,15,12,12- 2PPS, 4PPS, 4PPS, 6PPS
Leg Press: 3x15,15,12- 14,18,18 Plates
Leg Extensions: 3x15- 200lbs
Lying Leg Curls: 3x15- 200lbs
1-Leg Standing Leg Curls: 3x12- 100lbs

Cardio: 30min Treadmill, 365 calories burnt, 6% incline, 2.6mph

Abdominals: NONE

Calves:
Rotary Calf Machine: 4x20- 170,190,190,190lbs
Seated Calf Raises: 4x15- 90lbs

Well the last few days have been a fucking mess. I got home from work wednesday night to find out I don't have any power in my apt. The old management fucked up when I moved from my old apt into my new one and now I have no power because of their fuck up. So I went Wed night, all day Thursday with no power and it will be on sometime today between 8-4:30. All of my food is bad, so I have been living on shakes and had to break down and eat some carbs last night because I was starving. So when my power comes back on, I have to go buy all new food, which I am pissed about b/c that shit is expensive as fuck. My weight as of yesterday morning was down to 301lbs.

hardcore workout bro!

D-NUTZ
01-23-10, 10:57 am
Nice leg day bro. Prevail over the distractions and kill it!

MrMuscles22
01-23-10, 1:59 pm
Hard lookin leg workout bro....those hams gotta still be killing you.

So .....u wanna CHILL sometime? Oh wait nevermind we're chilling saturday. Don't tell her or she will want to chill with us lmao.

LMAO! My boy Bryon did some chiropractic adjustments on my neck and back today at the gym and my lower back feels tons better!


Sucks that happened, I'd get them to pay for the food since they are the ones who fucked with your power especially if it was for more than a day.

Yeah man, I totally agree. The main manager is supposed to call me Monday to discuss this issue.


hardcore workout bro!


Nice leg day bro. Prevail over the distractions and kill it!

Thanks guys. Still killin in, just holding some excess water now after having some carbs for the last 2 days because I need to go buy more meat and eggs again. So tomorrow is back to Keto. I have missed it A LOT the last 2-3 days.

MrMuscles22
01-23-10, 2:08 pm
Saturday January 23, 2010- Delts, Triceps

Weights:

Barbell Military Press: 5x15,15,12,10,5- 135,135,185,205,225lbs
1-Arm Seated Machine Lateral Raises: 3x15- 110,130,130lbs
Reverse Pec-Deck: 3x12- 150lbs
Rope Upright Rows: 4x15- 70,100,120,120lbs
Rope Tricep Pressdowns: 4x15- 120lbs
Machine Tricep Extensions: 3x12,12,15- 150,150,120lbs
1-Arm Rope Tricep Pressdowns: 3x12- 60lbs

Cardio: 20min Treadmill, ? calories burnt, 6% incline, 2.6mph

Today's session kind of sucked ass b/c I kept getting interupted by phone calls from work. I got one call when I was lifting and then got another call in the middle of cardio. I really hate being on call for work and I am on call from 8:00am today until 8:00am Monday morning, so hopefully that is it for the calls.

After having to eat carbs the last 3 days since my food was destroyed when my power went out, I am holding some water and today's weight was 307lbs which is up 6lbs since Thursday. So I am heading to the store today to buy new shit and back on Keto tomorrow and am running it for 2 weeks before doing another carb load (if I even do it then..I feel great on keto, so I may stay on it until I start to feel flat and depleated). Hanging out with my boy Big C tonight, so should be a goood time after a pretty shitty week.

fatbackgoal
01-23-10, 11:44 pm
Good work man. Would really like to get your thoughts on the keto since from what I have read my body type would be perfect for it. Keep up the good work.

BionicMasterPiece
01-24-10, 12:21 am
Saturday January 23, 2010- Delts, Triceps

Weights:

Barbell Military Press: 5x15,15,12,10,5- 135,135,185,205,225lbs
1-Arm Seated Machine Lateral Raises: 3x15- 110,130,130lbs
Reverse Pec-Deck: 3x12- 150lbs
Rope Upright Rows: 4x15- 70,100,120,120lbs
Rope Tricep Pressdowns: 4x15- 120lbs
Machine Tricep Extensions: 3x12,12,15- 150,150,120lbs
1-Arm Rope Tricep Pressdowns: 3x12- 60lbs

Cardio: 20min Treadmill, ? calories burnt, 6% incline, 2.6mph

Today's session kind of sucked ass b/c I kept getting interupted by phone calls from work. I got one call when I was lifting and then got another call in the middle of cardio. I really hate being on call for work and I am on call from 8:00am today until 8:00am Monday morning, so hopefully that is it for the calls.

After having to eat carbs the last 3 days since my food was destroyed when my power went out, I am holding some water and today's weight was 307lbs which is up 6lbs since Thursday. So I am heading to the store today to buy new shit and back on Keto tomorrow and am running it for 2 weeks before doing another carb load (if I even do it then..I feel great on keto, so I may stay on it until I start to feel flat and depleated). Hanging out with my boy Big C tonight, so should be a goood time after a pretty shitty week.

strong workout!

MrMuscles22
01-24-10, 3:20 am
Good work man. Would really like to get your thoughts on the keto since from what I have read my body type would be perfect for it. Keep up the good work.

Thanks bro. I am LOVING keto man. I have never felt better and have lost no strength or muscle so far and averaging about 4lbs/week loss. I would definately recommend this diet to anyone.


strong workout!

Thanks bro

MrMuscles22
01-24-10, 5:20 pm
Sunday January 24, 2010- Cardio Only

Weights: OFF

Cardio: 30min Treadmill, 375 calories burnt, 6% incline, 2.6mph-2.7mph

Abdominals:
Crunches: 3x20

Went to the grocery store this morning and bought all new food, so today was the restart of keto. After having carbs for 3 days before I had the chance to get new food I went from 301lbs to 307lbs. So hopefully by the end of the week, I will be back down to where I was. This was just a minor bump in the road, so all is back on track.

MrMuscles22
01-25-10, 10:58 pm
Monday January 25, 2010- Chest, Biceps

Weights:

Various Rotator Cuff Exercises: 5x20- 5lbs (warm 'em up)
Bench Press: 5x15,15,12,12,7,6- 135,135,225,275,315,315lbs
Plate Loaded Incline Press: 3x15,12,10- 2PPS,3PPS,3PPS
Pec-Dec: 3x15- 180lbs
Low Cable Crossovers: 3x20,12,15- 40,50,40lbs
Cable EZ-Bar Curls: 3x15- 120lbs
Rope Hammer Curls: 3x15,15,15- 120,120,100lbs
1-Arm DB Preacher Curls: 3x15- 25lbs

Cardio: 40min Treadmill, 506 calories burnt, 6% incline, 2.7mph

Abdominals:
Crunches: 3x20

Calves:
Rotary Calf Machine: 5x20- 190lbs (various foot positions)
Seated Calf Raises: 3x15- 90lbs

Great session today and had the biggest pump in my chest and biceps it hurt like hell, but it was the good hurt that you actually like to feel. I think my cardiovascular system is getting used to where I was on cardio, so I increased the speed to 2.7mph from 2.6mph and it was enough to keep my HR between 120-125bpm.

I am going to 8hr shifts next week at work instead of 10hrs, so my training routine is going to change some. I will be following this new split starting this week:

Monday- Chest, Biceps
Tuesday- Legs
Wednesday- Back
Thursday- Cardio Only
Friday- Delts, Triceps
Saturday- Cardio Only or misc training
Sunday- Cardio Only or misc training

Cardio still being done 5-6 days/week and cavles being done 3-4 times/week.

Big C
01-25-10, 11:38 pm
Very nice work on the chest and arms bro that's some kick ass work....

And I don't need to come up tomorrow for that open lab b/c I've watched like 3 dissections on youtube and I'm pretty sure I have it down.

Good to see you back on the keto too but Im not gonna lie that mexican was amazing!!!

MrMuscles22
01-26-10, 12:08 am
Very nice work on the chest and arms bro that's some kick ass work....

And I don't need to come up tomorrow for that open lab b/c I've watched like 3 dissections on youtube and I'm pretty sure I have it down.

Good to see you back on the keto too but Im not gonna lie that mexican was amazing!!!

Thanks man. You Tube is the greatest site ever man, you can find videos on fucking anything on there, lol. That mexican was amazing bro! Next time I have a scheduled carb load, I am coming down again and we r gonna tear it up again, lol. Goodluck on the eye ball bro!

Mr. Dead
01-26-10, 12:44 am
Very nice session!!! The new split looks solid!!!

MrMuscles22
01-26-10, 10:15 pm
Tuesday January 26, 2010- Legs

Weights:

Single Leg Leg Extensions: 3x12- 80lbs
Smith Machine Squats: 5x12- 135,135,225,225,225lbs (focused on slow DEEP and controlled reps)
Cybex Machine Leg Press: 3x15,12,15- 270,400,290lbs (very strange feeling. Last time I do this)
Leg Extensions: 3x15- 200lbs
Lying Leg Curls: 3x15- 200lbs
Seated Leg Curls: 3x15,12,12- 110,120,120lbs
Leg Abductions: 3x20- 110lbs
Leg Adductions: 3x20- 110lbs

Cardio: 40min Treadmill, 505 calories burnt, 6% incline, 2.7mph

Abdominals: None

Tonight was one of the shittier sessions I have had lately, but my legs feel like rubber, so I guess something got accomplished. It's probably because I am in that transition back into ketosis b/c I have been wore out the last 2 days.

Firedrake
01-26-10, 10:16 pm
Yeah, your energy should come back up one you switch over again.

Good work, nonetheless!

Jon_Blaze
01-27-10, 12:24 am
Just keep grinding out while you make the transition back into keto. Sucks that you did take that bump in the road, but now you know that keto is working real nice for you.

Big C
01-27-10, 10:27 am
Bro that was a solid day regardless of what you say....legs have to be destroyed, especially if they feel like rubber.

And what the hell r u talking about.....any day without a Megan text or your briefs ripping on squats SHOULD be a great day bro.

MrMuscles22
01-28-10, 9:22 pm
Thursday January 28, 2010- Back

Weights:
Lat Pulldowns: 6x15,15,12,12,12,12- 135,135,210,210,225,225lbs
1-Arm Hammer Strength Rows: 4x12- 5PPS
Seated Cable Rows: 3x12,12,15- 225,225,150lbs
Reverse Grip Hammer Strength Pulldowns: 3x15- 2PPS
Icarian Seated Machine Rows: 3x15- 160lbs

Cardio: 40min Treadmill, 505 calories burnt, 6% incline, 2.7mph

Abdominals:
Crunches: 3x20

Calves:
Rotary Calf Machine: 4x25- 210lbs
Seated Calf Raises: 5x12- 90,90,135,135,135lbs

I am waiting on a call from a guy I know from Body Builder's Gym to be my coach for my prep. He has competed in over 50 bodybuilding shows and has trained hundreds of people for shows. He called me eariler today but I miss his call. With Jerry in my corner, this win is all MINE!

D-NUTZ
01-28-10, 9:23 pm
Nice stuff brad!

Firedrake
01-28-10, 9:36 pm
Great work, Brad, and best of luck on the prep coach!

Jon_Blaze
01-29-10, 12:34 am
Nice man! Always good to have a coach who knows what to do and can take you that extra step to just blow away the competition.

MrMuscles22
01-29-10, 9:09 am
Nice stuff brad!

Thanks brotha!


Great work, Brad, and best of luck on the prep coach!


Nice man! Always good to have a coach who knows what to do and can take you that extra step to just blow away the competition.

Thanks guys. I got the call last night from him and we are meeting either this coming week or the week after based on his work schedule. He has been competing and coaching BBer's for over 20 years and I have heard a lot of good things about him. I know him from the 2 gyms I train at too and have talked to him before, so I know he knows his shit. I'm excited to take it to the next level!

MrMuscles22
01-30-10, 7:06 pm
Saturday January 30, 2010- Delts, Triceps

Weights:

">"= Drop Set

Barbell Military Press: 4x15- 135,185,185,185lbs (these felt extra heavy today)
Seated Machine Lateral Raises: 3x15- 100lbs (stack)
Reverse Pec-Deck: 3x15,15>15,15>15- 150,150>105,150>105lbs
1-Arm Cable Lateral Raises: 3x12-15- 30lbs
Wide Grip Cable Upright Rows: 3x15- 100,150,150lbs (stack)
Rope Pressdowns: 3x15- 120lbs
1-Arm Reverse Grip Pressdowns: 3x12- 40lbs
Standing Rope Overhead Extensions: 3x15- 120lbs

Cardio: 40min Treadmill, 505 calories burnt, 6% incline, 2.7mph

Abdominals:
Crunches: 3x20

Calves:
Rotary Calf Machine: 4x25- 270,280,280,230lbs

Shoulders were feeling a little beat up this morning, so I didn't go as heavy on the military presses and really focused on good form and peak contractions on all exercises today and the pump was so good it hurt like hell. Big C called me when i finished my triceps and they were so tight and pumped I couldn't even hold the phone up to me ear! lol. I forgot to weigh in this morning, so i will be sure to do it tomorrow morning and update then.

Big C
01-30-10, 7:51 pm
Bro you're puttin in some major work on the daily......keep it up...proud of u my good brahoni.

I don't know if it's placebo or what but this test/stak is sick so far.....I feel swole.....can't wait to our session on the 20th I may have 4 guys from my gym comin up.

MrMuscles22
01-30-10, 7:56 pm
Bro you're puttin in some major work on the daily......keep it up...proud of u my good brahoni.

I don't know if it's placebo or what but this test/stak is sick so far.....I feel swole.....can't wait to our session on the 20th I may have 4 guys from my gym comin up.

Thanks bro! Definately appreciate the support! Depending on how this stack goes for you, I might end up getting it for myself. I can't wait for the 20th either man. I wish every weekend was an ABC! More people that come the better the session will be bro.

MrMuscles22
01-31-10, 11:17 pm
Sunday January 31, 2010- Cardio & Calves Only

Weights: OFF

Cardio: 40min Treadmill, 545 calories burnt, 7% incline, 2.7mph

Abdominals: None

Calves:
Seated Calf Raises: 4x15- 90lbs (1 sec hold @ top)
Angled Calf Machine: 4x15- 150,125,125,125lbs

Today's weigh in was 305lbs, which is down 2lbs since last week. Progress is coming along slowly, which is what I want so I don't drop any muscle in the process this early in. This is the week my work schedule changes to M-F 8:00-4:30, so I will have more time to get things done after work (like my little boy, cooking, eating, school). Tomorrow is Chest & Biceps.

Jon_Blaze
02-01-10, 7:03 am
Good to hear you're getting more time in with the change of work schedule.

Firefist
02-01-10, 5:29 pm
nice man, good to hear the weight is comin off. Workouts look badass as well. ABC is gonna be rockin!

MrMuscles22
02-01-10, 10:25 pm
Good to hear you're getting more time in with the change of work schedule.

Yeah, should help out a lot!


nice man, good to hear the weight is comin off. Workouts look badass as well. ABC is gonna be rockin!

Thanks Alex! Can't wait for the ABC man..definately gonna be a good time!

MrMuscles22
02-01-10, 10:29 pm
Monday February 1, 2010- Chest, Biceps

Weights:

Bench Press: 6x15,15,12,8,8,8- 135,135,225,315,315,315lbs
DB Incline Press: 3x10,10,12- 100lbs
Pec-Deck: 3x12-15- 190lbs
Hammer Strength Decline Press: 3x15,15,12- 3PPS,3PPS +25PS, 4PPS
DB Curls: 3x12- 40,50,50lbs
Rope Hammer Curls: 3x15,12,12- 100,120,120lbs
Machine Preacher Curls: 3x12,12,15, 90,90,70lbs

Cardio: 45min Treadmill, 605 calories burnt, 7% incline, 2.7mph

Abdominals:
Crunches: 3x20

Calves:
Rotary Calf Machine: 3x25,25,25>25- 250,250,250>150lbs
Seated Calf Raises: 3x15- 90lbs

D-NUTZ
02-01-10, 10:32 pm
Strong pressing bro. Way to do work! Congrats on the weight loss, keep that up too.

MrMuscles22
02-01-10, 10:37 pm
Strong pressing bro. Way to do work! Congrats on the weight loss, keep that up too.

Thanks bro! Hopefully we'll get to meet @ the ABC on the 20th!

smith06
02-02-10, 1:15 am
Looking good in here man.. Feeling harder yet??

Looking forward to meeting ya when I make it over your way soon..

C.Coronato
02-02-10, 12:14 pm
Looking strong brother, hell ya.

Firedrake
02-02-10, 8:11 pm
Really strong work, Brad -- are you sure you, me, Chris and Nick are all gonna be able to FIT in one room?

MrMuscles22
02-02-10, 9:51 pm
Looking good in here man.. Feeling harder yet??

Looking forward to meeting ya when I make it over your way soon..


Looking strong brother, hell ya.


Really strong work, Brad -- are you sure you, me, Chris and Nick are all gonna be able to FIT in one room?

Thanks guys! It's gonna be a tight fit in that room Jim that's for damn sure! I'm bringing my big foreman grill so we can cook up some stuff in the room if we want too.

MrMuscles22
02-02-10, 9:55 pm
Tuesday February 2, 2010- Back

Weights:

Reverse Grip Hammer Strength Pulldowns: 5x20,15,12,12,10- 1PPS,2PPS,2PPS+25lbs, 3PPS, 3PPS
Lat Pulldowns: 3x12- 210lbs
Stiff-Arm Pulldowns: 3x15- 100lbs
Icarian Seated Row Machine: 3x12-15- 170lbs

Cardio: 40min Treadmill, 537 calories burnt, 7% incline, 2.7mph

Abdominals:
Crunches: 3x20

Calves: OFF

I just wasn't feeling it tonight for some reason. My right trap and neck are really stiff the last 2 days, so it was putting a damper in my training tonight. Tomorrow is an off day from lifting, so just cardio tomorrow for 40min.

MrMuscles22
02-03-10, 12:42 am
I forgot to add an exercise to the list for tonight's session!


Tuesday February 2, 2010- Back

Weights:

Reverse Grip Hammer Strength Pulldowns: 5x20,15,12,12,10- 1PPS,2PPS,2PPS+25lbs, 3PPS, 3PPS
Lat Pulldowns: 3x12- 210lbs
Stiff-Arm Pulldowns: 3x15- 100lbs
Icarian Seated Row Machine: 3x12-15- 170lbs
1-Arm Low Cable Lawn Mower Rows: 3x15*- 100,120,120lbs

Cardio: 40min Treadmill, 537 calories burnt, 7% incline, 2.7mph

Abdominals:
Crunches: 3x20

Calves: OFF

I just wasn't feeling it tonight for some reason. My right trap and neck are really stiff the last 2 days, so it was putting a damper in my training tonight. Tomorrow is an off day from lifting, so just cardio tomorrow for 40min.

Firedrake
02-03-10, 2:08 am
Great looking session, bro! I may have to try those "lawnmower pulls".

MrMuscles22
02-03-10, 7:21 pm
Great looking session, bro! I may have to try those "lawnmower pulls".

Thanks Jim. That exercise was a game time decision and I got a really good stretch and pump in my lats from it..definately worth a try.

MrMuscles22
02-08-10, 10:22 pm
Monday February 8, 2010- Chest

Weights:

Bench Press: 6x15,15,12,12,8,8- 135,135,225,275,315,315lbs
Machine Incline Press: 4x15- 130lbs
Pec-Deck: 4x15- 200lbs
Cable Crossovers: 5x15- 60lbs

Cardio: None tonight

This was the first time I was able to hit the gym since last Tuesday. I had a hectic week last week and then a fucking snow storm that fucked up some shit and then got hit with a bout of pucking all night Saturday night into Sunday, but woke up today feeling good. I found out last week that the Mid Atlantic Grand Prix got moved to November 13 instead of Sept 11, so I decided to try to add a little more size over the next 2 months then start cutting because I now have another 8 weeks to diet.

Big C
02-08-10, 10:27 pm
There he is!!!!!!!! Back from the dead.....dude that's amazing that you were able to knock out some crazy weight tonight after that weekend, way 2 go.

Angela was asking about you at the gym 2nite..she was a bit concerned but I told her you were OK now. See you on the 20th big guy.

machineman
02-08-10, 10:29 pm
looking good in here, bro....keep up the hard work.....

MrMuscles22
02-08-10, 10:35 pm
There he is!!!!!!!! Back from the dead.....dude that's amazing that you were able to knock out some crazy weight tonight after that weekend, way 2 go.

Angela was asking about you at the gym 2nite..she was a bit concerned but I told her you were OK now. See you on the 20th big guy.

Yeah bro, back in action. I was actually kind shocked to bench that much after barfing my intestine out all weekend, but I'm not bitching about it haha. Felt a hell of a lot better this morning when I woke up. Tell her I said thanks for the concern. I'm pumped for the 20th bro! I wish it were this weekend!


looking good in here, bro....keep up the hard work.....

Thanks Bob! Appreciate the support!

MrMuscles22
02-15-10, 8:49 pm
Monday February 15, 2010- Chest

Weights:

Bench Press: 6x15,15,12,12,12,12- 135,135,225,275,275,275lbs
Pec-Deck: 3x15- 190lbs
High Cable Crossovers: 3x15- 60lbs
Vertical Machine Chest Press: 3x15- 210,290,290lbs (stack)

Cardio: 30min Treadmill, 410 calories burnt, 7% incline, 2.7mph

Abdominals:
Crunches: 3x20
Basic Oblique Crunches: 2x20*

Well getting to the gym the last 2 weeks has been like pulling teeth on a rabid dog! Between school and having my little boy with Powerhouse getting rid of childcare has really killed my time. But I am hoping this week, things can kinda get back to normal. I was on call all weekend for work and I was 10min into the treadmill yesterday when my damn work phone rang and had to go out to see a patient and 3hrs later when I was done, the gym was closed. Good session tonight, had a sick ass pump despite not going heavy. My elbows were feeling a lil sore tonight.

Firedrake
02-15-10, 8:51 pm
Sometimes you get the BEST pumps by focusing on the movement and the muscle, rather than the heaviest weight.

Good work, and here's hoping things start running a little smoother!

MrMuscles22
02-15-10, 8:52 pm
Sometimes you get the BEST pumps by focusing on the movement and the muscle, rather than the heaviest weight.

Good work, and here's hoping things start running a little smoother!

Agreed Jim! See ya in a few weeks brotha!

MrMuscles22
02-15-10, 8:53 pm
Also....I wanted to add that I haven't been ignoring anyone the last week or 2 on here. I wasn't getting any update e-mails for any of the threads until today for some odd reason. This happens every few months or so for a week or two. Odd

Big C
02-15-10, 8:54 pm
Good job 2nite bro........I'm jealous that you could make it in tonight I'm still too sick. dammit!!!!

Hey I also put our names down for training Friday night at Metro, and see u this weekend bro.

D-NUTZ
02-15-10, 8:57 pm
Solid benching brother.

MrMuscles22
02-15-10, 9:23 pm
Good job 2nite bro........I'm jealous that you could make it in tonight I'm still too sick. dammit!!!!

Hey I also put our names down for training Friday night at Metro, and see u this weekend bro.

Thanks for throwing our names down bro. Better double up on the Pak. You need to be 110% @ The Cage bro!


Solid benching brother.

Thanks brotha. Too bad you can't make it this Saturday. It'll be nice to put a face with the name @ The Cage. See ya in a few weeks.

Firefist
02-15-10, 10:29 pm
nice chest day brotha! my elbows were fucked tonight as well, so i went lighter on the bulk of my sets.

i may not may the 20th due to some stuff i forgot was goin on, but if i dont, ill see ya at the cage!

MrMuscles22
02-15-10, 10:41 pm
nice chest day brotha! my elbows were fucked tonight as well, so i went lighter on the bulk of my sets.

i may not may the 20th due to some stuff i forgot was goin on, but if i dont, ill see ya at the cage!

Thanks bro. It must be this crazy ass NE Ohio weather causin sore elbows! Damn man, I hope you can make it, but if not I'll see ya at The Cage for sure!

smith06
02-16-10, 2:16 am
Thanks bro. It must be this crazy ass NE Ohio weather causin sore elbows! Damn man, I hope you can make it, but if not I'll see ya at The Cage for sure!


Make that crazy ass OHIO weather.. every joint in my body is sore

Nice chest session. Still trying to get over there this weekend. If not I'm looking forward to meeting ya in C-Bus

Jon_Blaze
02-16-10, 8:58 am
How much snow you guys got up in NE Ohio?

MrMuscles22
02-16-10, 10:14 pm
Make that crazy ass OHIO weather.. every joint in my body is sore

Nice chest session. Still trying to get over there this weekend. If not I'm looking forward to meeting ya in C-Bus

Ohio weather sucks ass and I can't wait for May to get here. Hopefully you can make it out this weekend bro. If not, i'll definately see ya at The Cage!


How much snow you guys got up in NE Ohio?

Well last night and today we got about 6in, but total if you include all the shit from the last 2 weeks that is still on the ground, well over 2-2.5ft. My mom lives 2hrs south of me, and she said they got a lot more than we did.

MrMuscles22
02-16-10, 10:20 pm
Tuesday February 16, 2010- Back

Weights:

Wide Lat Pulldowns: 5x15,15,12,12,12- 105,105,210,210,210lbs
Seated Rows: 3x12- 195lbs
Stiff Arm Pulldowns: 3x15- 100lbs
V-Bar Lat Pulldowns: 3x12- 150lbs
Icarian Seated Row Machine: 3x15- 170lbs
Hyperextensions: 2x15- BW

Cardio: None

Abdominals:
Broomstick Twists: 2x60
Crunches: 2x20

Solid session tonight. Got there a little later than I wanted, but I had some school work to get done before I went. Training abs sucked tonight. Got a muscle spasms in my lower abs again! I don't know what's up with this happening when I train abs, but it pisses me off.

D-NUTZ
02-16-10, 10:22 pm
Solid back day bro. Lookin' strong.

Flash419
02-16-10, 11:33 pm
Solid work bro...

Glad to see you back at it!

MrMuscles22
02-16-10, 11:49 pm
Solid back day bro. Lookin' strong.


Solid work bro...

Glad to see you back at it!

Thanks guys! Are you coming to the session this Saturday Jeff or do you have to work?

Firefist
02-17-10, 12:16 am
nice back day man. i did alot of machine work as well today. a good changeup from deads and db rows every back day haha.

Firedrake
02-17-10, 12:40 am
Great work, Brad!

Are the spasms happening with ANY ab work, or only specific movements?

Jon_Blaze
02-17-10, 5:01 am
Anything over 1ft of snow is just retarded. Too much snow haha, luckily I just live in a wind-tunnel of a city. But what Firedrake asked, are they happening on every ab workout or just specific movements? Are they big spasms or just mild ones?

MrMuscles22
02-21-10, 6:20 pm
nice back day man. i did alot of machine work as well today. a good changeup from deads and db rows every back day haha.

Thanks Alex.


Great work, Brad!

Are the spasms happening with ANY ab work, or only specific movements?


Anything over 1ft of snow is just retarded. Too much snow haha, luckily I just live in a wind-tunnel of a city. But what Firedrake asked, are they happening on every ab workout or just specific movements? Are they big spasms or just mild ones?

Well I didn't get any spasms today in the abs, but they have been happening everytime I do crunches and they hurt like hell and almost knock me to the ground when they do happen and I instantly get a huge knot in the muscle. And I agree, anything over a foot of snow is definately retarded. I hate snow so bad.

MrMuscles22
02-21-10, 6:26 pm
Sunday February 21, 2010

Weights: NONE

Cardio: 30min Treadmill, 450 calories burnt, 7% incline, 3.0mph

Abdominals:
Broomstick Twists: 2x30*
Basic Oblique Crunches: 2x25*
superset w/
Raised Leg Oblique Crunches: 2x20*
Swiss Ball Crunches: 3x20

MrMuscles22
02-22-10, 9:33 pm
Monday February 22, 2010

Weights: None (had full intentions of doing arms tonight, but my left elbow was KILLING me during the first exercise.

Cardio: 20min Elliptical, 300 calories burnt

Abdominals:
Broomstick Twists: 2x30*
Crunches: 3x20
Basic Oblique Crunches: 2x20*
supetset with
Raised Leg Oblique Crunches: 2x20*

MrMuscles22
02-23-10, 10:05 pm
Tuesday February 23, 2010- Arms

Weights:
1-Arm DB Hammer Curls: 3x15*
1-Arm DB Curls: 3x15*
DB Concentration Curls: 3x15*
1-Arm DB Overhead Tricep Extensions: 3x15*
Tricep Pressdowns: 3x20
1-Arm Tricep Pressdowns: 3x20*

Cardio: None

Abdominals:
Broomstick Twists: 2x30*
Basic Oblique Crunches: 2x20*
superset w/
Raised Leg Oblique Crunches: 2x20*
Swiss Ball Crunches

I did this entire arm workout at home tonight. School has been really killing my gym time lately, so I am making the best of it and starting to train what I can at home/apartment fitness room and I have an ellipitcal machine at home too. The entire arm session only took me 15min to do, bc I didn't pause at all since I did it one arm at a time and I just alternated back and forth between arms until the end and the pump was insane! Gotta go do more school work again.

D-NUTZ
02-23-10, 11:08 pm
You gotta do what you gotta do bro. Nice work nontheless.

Flash419
02-24-10, 1:54 am
Making good use of your time.

Keep it at it bro!

See you in a few days.

Jon_Blaze
02-24-10, 10:58 am
Might want to get that checked out then man if the spasms kick up again. I finally went and got my back checked out (massage guy in the states told me to get it checked when I got back home and it took me over a month to do so) and they told me my spine is all sorts of messed up. So if it kicks in again could be something that's bothering you and holding ya back.

Big C
02-24-10, 11:08 am
It's ok bro I know u got your priorities straight the gym will always be there for you....Micro or macro or whatever it is won't be. Finish strong....

Firefist
02-24-10, 7:31 pm
yup, i know that class kicks some ass, but you got this shit. good arm blastin as well too!

MrMuscles22
02-25-10, 8:55 pm
Thursday Febraury 25, 2010- Delts

Weights:

Barbell Military Press: 5x15,15,12,12,12- 135,135,185,185,185lbs
Machine Military Press: 4x15,10,10,20- 150,170,170,130lbs
Machine Lateral Raises: 3x15- 100lbs (stack)
Reverse Pec-Deck: 3x15- 135,150,150lbs
1-Arm Laying on Side Incline Lateral Raises: 3x14*- 20,25,25lbs
Behind Back Rear Delt Upright Rows: 2x12- 185,135lbs
Superset with:
1-Arm Rear Delt Rows: 2x15- 45lbs

Cardio: None

Abdominals: None

This delt workout was unreal and I still have a redicuolous pump in my delts (and I trained at noon today) and they are sore as shit!

MrMuscles22
02-25-10, 8:59 pm
You gotta do what you gotta do bro. Nice work nontheless.


Making good use of your time.

Keep it at it bro!

See you in a few days.



It's ok bro I know u got your priorities straight the gym will always be there for you....Micro or macro or whatever it is won't be. Finish strong....


yup, i know that class kicks some ass, but you got this shit. good arm blastin as well too!

Thanks guys! Appreciate the support. This retarded macroeconomics class is KILLING ME, but the good things is that I am done with it tomorrow at midnight!


Might want to get that checked out then man if the spasms kick up again. I finally went and got my back checked out (massage guy in the states told me to get it checked when I got back home and it took me over a month to do so) and they told me my spine is all sorts of messed up. So if it kicks in again could be something that's bothering you and holding ya back.

It had been ok the last few ab sessions, but I need to make an appt with my family doctor, so I am going to ask him about it.

MrMuscles22
02-27-10, 5:13 pm
Saturday February 27, 2010- Back

Weights:

Wide Lat Pulldowns: 5x30,20,12,12,12- 70,70,210,210,210lbs
V-Bar Lat Pulldowns: 3x15- 165,180,180lbs
Seated Rows: 3x15- 180lbs
Icarian Seated Machine Rows: 3x12- 170lbs
Rope Stiff Arm Pulldowns: 3x20- 80lbs
1-Arm Cable Lawn Mower Rows: 3x15- 80lbs
Hyperextensions: 3x20- BW

Cardio: 30min Treadmill, 460 calories burnt, 7% incline 3.0mph

Abdominals:
Broomstick Twists: 2x30*
Crunches: 3x20
Basic Oblique Crunches: 2x20*
superset with:
Raised Leg Oblique Crunches: 2x20*

Firedrake
02-28-10, 3:00 pm
Nice work, Brad!

How're you doing after the adventure with the car?

NJC_Manhattan
03-02-10, 9:47 pm
Nice workouts man. Way to step it up

MrMuscles22
03-02-10, 9:56 pm
Nice work, Brad!

How're you doing after the adventure with the car?

Thanks Jim, the adventure with the car was interesting...luckily my car is fine and the patient I was going to see was awesome by inviting me to chill at his house with him and his wife for 4 hours while waiting for the flatbed to come get my car out of the ditch.


Nice workouts man. Way to step it up

Thanks brotha!

MrMuscles22
03-02-10, 10:01 pm
Tuesday March 2, 2010- Chest

Weights:

Bench Press: 6x15,15,12,12,12,20- 135,135,225,275,275,225lbs
Machine Incline Press: 3x12-15- 130lbs
Pec-Deck: 3x12-15- 180lbs
Low Cable Crossunders: 3x15- 50,40,40lbs

Cardio: None

Abdominals:
Broomstick Twists: 2x30*
Crunches: 3x20

School has been kind of taking priority to the gym lately because it is important for me to do well so I can get into the MBA program I want to get into for Fall 2012. Also, school murdered me going to the Arnold this year because of this damn project that requires mandatory group discssuions all weekend and my instructor won't reschedule it. So needless to say I am a little pissed off.

Firedrake
03-02-10, 10:02 pm
NICE chest work -- and I'll miss you!

MrMuscles22
03-02-10, 10:07 pm
NICE chest work -- and I'll miss you!

Thanks Jim. I'll miss everyone! I have been looking forward to this for a whole damn year now and the one weekend I have something fun planned, school has to fuck it up.

MrMuscles22
03-07-10, 8:48 pm
Saturday March 6, 2010- Arms----NATIONAL ABC

Trained arms with my bro Jim (Firedrake) tonight. The gym was seriously crowded as fuck, but at least it wasn't as hot in there as it was last year. It was great seeing everyone again, especially the ones I only get to see once/year. Hopefully next year I will be able to come down for the entire weekend and just not the ABC.

Weights:

V-Bar Pressdowns: 4x15- 80,80,110,110lbs
Hammer Strength Dips: 4x15- no idea how much weight we used
DB Hammer Curls: 3x12-15- 55,55,60lbs
Hammer Strength Preacher Curls: 3x15- 80,90,90lbs
Rope Pressdowns: 3x15- 80lbs
Straight Bar Cable Curls: 4x12,12,12,15- 110,110,110,80lbs

I didn't stay for the BBQ because I had a 2hr drive home and for some crazy ass reason there was more traffic @ 11:00pm than there was a 6:00pm. I was glad to get home to shower and go to bed after that session.

Firefist
03-08-10, 9:06 am
solid workout, and good seein ya again. we need to hook up an AKRON/CANTON abc sometime in the next few months.

fatbackgoal
03-08-10, 12:05 pm
Brad,

Great to see you again. Keep up the hard work, I know you have a full plate. We gotta keep each other honest so we can show everyone next year how the big boys rumble.

MrMuscles22
03-08-10, 6:21 pm
solid workout, and good seein ya again. we need to hook up an AKRON/CANTON abc sometime in the next few months.

Definitely bro. We'll get an Akron/Canton session together ASAP. Hopefully you can make this one man. I know how busy your crazy schedule is.


Brad,

Great to see you again. Keep up the hard work, I know you have a full plate. We gotta keep each other honest so we can show everyone next year how the big boys rumble.

Good seeing you too bro. Next year we'll have to train together one night.

Mr. Dead
03-08-10, 6:22 pm
It was really great to meet and talk with you, at the Arnold!!! Sorry I couldn't hang around longer...

MrMuscles22
03-08-10, 6:27 pm
It was really great to meet and talk with you, at the Arnold!!! Sorry I couldn't hang around longer...

Yeah bro. Always nice to meet the faces behine the Forvm name. No worries bro, it was soo crowded in there and I had to bounce out of the ABC early to get back home at a decent time. We'll hangout next year for sure.

Mr. Dead
03-08-10, 6:28 pm
Yeah bro. Always nice to meet the faces behine the Forvm name. No worries bro, it was soo crowded in there and I had to bounce out of the ABC early to get back home at a decent time. We'll hangout next year for sure.

Definitely!!!

Firedrake
03-08-10, 7:31 pm
Saturday March 6, 2010- Arms----NATIONAL ABC

Trained arms with my bro Jim (Firedrake) tonight. The gym was seriously crowded as fuck, but at least it wasn't as hot in there as it was last year. It was great seeing everyone again, especially the ones I only get to see once/year. Hopefully next year I will be able to come down for the entire weekend and just not the ABC.


It was fun training with you -- I'd just wish we could've found room to do some more with DBs, or maybe even BB curls or CGBP, but there was no place!

Mind you, the hammer curls weren't bad:

http://i729.photobucket.com/albums/ww297/firedrake54/2010%20Animal%20CAGE%20at%20the%20Arnold/IMG_0801.jpg

http://i729.photobucket.com/albums/ww297/firedrake54/2010%20Animal%20CAGE%20at%20the%20Arnold/IMG_0802.jpg

MrMuscles22
03-12-10, 7:41 pm
It was fun training with you -- I'd just wish we could've found room to do some more with DBs, or maybe even BB curls or CGBP, but there was no place!

Mind you, the hammer curls weren't bad:

http://i729.photobucket.com/albums/ww297/firedrake54/2010%20Animal%20CAGE%20at%20the%20Arnold/IMG_0801.jpg

http://i729.photobucket.com/albums/ww297/firedrake54/2010%20Animal%20CAGE%20at%20the%20Arnold/IMG_0802.jpg

Yeah bro..it was fun training with you as well. I think we might need a whole expo center just for the ABC! It was INSANE inside Metro Fitness!

NJC_Manhattan
03-12-10, 8:45 pm
Damn man, you got some serious size. Where are you at in terms of your goals these days.

MrMuscles22
03-12-10, 8:56 pm
Damn man, you got some serious size. Where are you at in terms of your goals these days.

Thanks bro. Goals as of right now are just kinda cruising and maintaining. I have only been lifting 3x/week and hitting cardio 3-4x/week for about the last month. Super busy between my son, work, and school, the gym has kinda taken a back seat to all of that, so I am just keeping what I have without really trying to get any bigger.

What's going on with you? How's life going in the NYC?

Firedrake
03-12-10, 9:26 pm
Yeah bro..it was fun training with you as well. I think we might need a whole expo center just for the ABC! It was INSANE inside Metro Fitness!

My ladyfriend was looking at a picture of the two of us together, and said, Ohmigod! His arms are bigger than his head! . . . are YOU wanting to get that large?" (she asked, hopefully) She like arms. <grin>

MrMuscles22
03-12-10, 9:36 pm
My ladyfriend was looking at a picture of the two of us together, and said, Ohmigod! His arms are bigger than his head! . . . are YOU wanting to get that large?" (she asked, hopefully) She like arms. <grin>

LMAO! That is funny shit! I don't see my arms as being that big.

D-NUTZ
03-12-10, 11:00 pm
Hey bro. I think i saw you at the ABC, i didn't know it was you at the time LOL! I got home and looked at pics and yup, it was you. I think we did nod at each other though as i walked by haha. Hope to actually meet you soon at a future ABC!

MrMuscles22
03-12-10, 11:28 pm
Hey bro. I think i saw you at the ABC, i didn't know it was you at the time LOL! I got home and looked at pics and yup, it was you. I think we did nod at each other though as i walked by haha. Hope to actually meet you soon at a future ABC!

I thought that was you, but i wasn't sure. Yeah man, you'll have to come to a session next time we host one...which will hopefully be pretty soon.

Flash419
03-13-10, 12:46 am
My ladyfriend was looking at a picture of the two of us together, and said, Ohmigod! His arms are bigger than his head! . . . are YOU wanting to get that large?" (she asked, hopefully) She like arms. <grin>

It's the curse of the Akron ABCs... your arms blow up bigger then your head. LOL

Big C
03-13-10, 1:28 am
It's the curse of the Akron ABCs... your arms blow up bigger then your head. LOL

Yes...I am living proof. I need to quit going to these gatherings....

NJC_Manhattan
03-14-10, 12:45 am
Thanks bro. Goals as of right now are just kinda cruising and maintaining. I have only been lifting 3x/week and hitting cardio 3-4x/week for about the last month. Super busy between my son, work, and school, the gym has kinda taken a back seat to all of that, so I am just keeping what I have without really trying to get any bigger.

What's going on with you? How's life going in the NYC?

You're still doing really solid work. Its great you found that balance between life and sport.

With me, just working man. We are in that awkward time between the beginning of the new year and the summer (when everyone disappears for 3 months), so things have been very busy. But I'm glad to have a job.

Life in NYC is amazing my friend. Looking at buying my first apt, and getting ready for the sun to come out again.

How's all on your end?

MrMuscles22
03-14-10, 6:45 pm
You're still doing really solid work. Its great you found that balance between life and sport.

With me, just working man. We are in that awkward time between the beginning of the new year and the summer (when everyone disappears for 3 months), so things have been very busy. But I'm glad to have a job.

Life in NYC is amazing my friend. Looking at buying my first apt, and getting ready for the sun to come out again.

How's all on your end?

I feel ya on being glad to have a job. Especially one that I enjoy! We just had a big lay off at work about 2 months ago and I feel lucky and blessed to have mine. I guess all the extra hard work I put in was worth it. I can't wait to go back to NYC, it's my favorite place in the country and i would live there in a heart beat, but it's not a good place for a 3 year old, lol. When I come up again, I'll let ya know and we'll have to catch a workout. Other than that, all I have been doing is work, training, and school. Started back at school this semester for BA in Management (since all I have is my associates degree already) and plan on doing grad school after this for my Healthcare MBA.

MrMuscles22
03-14-10, 6:54 pm
Sunday March 14, 2010- Back, Delts

Weights:

Lat Pulldowns (wide): 5x12-15
Lat Pulldowns (narrow): 3x12
Seated Rows: 3x15
Cybex Plate Loaded Military Press: 3x15
Lateral Raises: 3x15
Reverse Pec-Deck: 3x15

Cardio: 35min Treadmill, 685 calories burnt

Abdominals:

Swiss Ball Crunches: 3x20
Broomstick Twists: 2x30*
Basic Oblique Crunches: 2x20*
superset with:
Raised Leg Oblique Crunches: 2x20*
Planks: 3x20sec hold

I have really changed up my workout routine during the last week or two. I am lifting 3x/week now. I do Back, Delts one day, Chest, Arms the next, and Legs on the following. Not necessarily in that order, but since my schedule is crazy as hell, it works. One my off days from lifting I do 1 hour of cardio and cardio on lifting days is 30-35min post training. My diet plan is focused on more organic and natural foods and I incorporated more fruits and vegetables in along with whole grains and lean protein. I am no longer trying to get any bigger than I am, just maintain my current muscle mass while leaning out. I am thinking of throwing some P90X and yoga into my routine for a little change too. My old training style was getting a little old and I was getting sick of it and no longer looking forward to training, so this is a change I needed. Also, with Powerhouse getting rid of childcare last month, I was forced to go back to the YMCA by my house, which is a good gym don't get me wrong, but it's nothing like Powerhouse, but I do still have my PH membership to switch it up every now and then.

Jon_Blaze
03-15-10, 7:03 am
Throw in that yoga man, always good to keep that flexiblity or build it up so you can do those crazy poses for shows.

Mr. Dead
03-15-10, 5:45 pm
Nice session!!! Definitely gettin' work done!!!

MrMuscles22
03-15-10, 7:10 pm
Throw in that yoga man, always good to keep that flexiblity or build it up so you can do those crazy poses for shows.

Definitely bro. Flexibility is my biggest weakness. I can barely get my dress shirts on and off for work bc my shoulders are so tight.


Nice session!!! Definitely gettin' work done!!!

Thanks brotha!

Little Z
03-15-10, 7:11 pm
hey brother, sorry i havent had a chance to swing in here since the ABC, but im glad you got to make it down for that.. was good seein you, can tell you're doin
serious work.. big things in 2010 for you brother.. big things..

MrMuscles22
03-21-10, 2:24 am
Saturday March 20, 2010- Chest, Arms

Bench Press: 5x15,15,15,12,12
Incline Barbell Bench Press: 3x12
Cable Crossovers: 3x15
Rope Pressdowns: 3x15
V-Bar Pressdowns: 3x15
DB Curls: 3x12
DB Hammer Curls: 3x12

Cardio: 15min treadmill

I have been slacking on tracking my workouts lately. Still knocking them out though and that's all that matters. My training volume has gone down as you see bc like I said before, I am just trying to maintain my current size and not gain anymore. My dress clothes are hella tight in my shoulders, chest, and arms and it's quite uncomfortable, plus I get out of breath doing anything. Also gonna start throwing in the P90X cardio and abs DVD's into the mix this week.

MrMuscles22
03-23-10, 10:25 pm
Tuesday March 23, 2010- Back, Biceps

Weights:

V-Bar Seated Rows: 4x15
Wide Lat Pulldowns: 4x12
Narrow-Grip Lat Pulldowns: 3x12
Hyperextensions: 3x20
DB Curls: 3x12
DB Hammer Curls: 3x12

All exercises done with less than 30sec rest between sets

Cardio: 30min Treadmill

Abdominals
Crunches: 3x20
Basic Oblique Crunches: 2x20*
Raised Leg Oblique Crunches: 2x20*
Ab-Roller: 3x15

MrMuscles22
03-25-10, 2:52 pm
Thursday March 25, 2010- Chest, Triceps

Weights:

Barbell Incline Press: 5x15,15,12,12,12
High Cable Crossovers: 3x12
Low Cable Crossovers: 3x12
Pec-Deck: 2x15
Tricep Pressdowns: 3x20,15,15
1-Arm Reverse Grip Pressdowns: 3x15

Cardio: Doing this afternoon

Abdominals:
Broomstick Twists: 2x30*
Roman Chair Sit-ups: 2x20
Hyperextensions: 3x20

MrMuscles22
03-27-10, 3:55 pm
Saturday March 27, 2010- Delts

Weights:

Machine Military Press: 5x12-15
1-Arm Machine Lateral Raises: 3x12
Reverse Pec-Deck: 3x15
Rope Upright Rows: 2x15
DB Lateral Raised: 3x12

Cardio: None

Abdominals:
Crunches: 3x20
Basic Oblique Crunches: 2x20*

D-NUTZ
03-27-10, 5:52 pm
Some solid WOs my man! Keep this shit up!

MrMuscles22
03-29-10, 10:48 pm
Some solid WOs my man! Keep this shit up!

Thanks brotha! The support is appreciated!

Firefist
03-29-10, 10:49 pm
good workouts man, hows the weight been doing?

and i like your avi by the way haha.

MrMuscles22
03-29-10, 10:52 pm
Monday March 29, 2010- Chest

Weights:

Barbell Incline Press: 5x20,15,12,12,12
Cybex Plate Loaded Bench Press: 3x15,12,9
Machine Bench Press: 2x15,12
High Cable Crossovers: 3x12,12,15
Pec-Deck: 3x12

Cardio: 45min Treadmill, 792 calories burnt

Abdominal:
Basic Oblique Crunches: 3x20*
Superset with:
Raised Leg Oblique Crunches: 3x20*
Straight Leg Crunches: 3x20
Hyperextensions: 3x20

MrMuscles22
03-29-10, 11:04 pm
good workouts man, hows the weight been doing?

and i like your avi by the way haha.

Weight has been holding steady, which sucks, but I made some changes so things sound be dropping again. I am liking that Avi too bro lol

Firedrake
03-30-10, 1:55 am
You'll hit plateaus, bro -- it happens. Figure out what you need to change, and keep driving!

MrMuscles22
03-30-10, 11:56 pm
You'll hit plateaus, bro -- it happens. Figure out what you need to change, and keep driving!

Definietly Jim! Still pushing and busting ass!

MrMuscles22
03-30-10, 11:59 pm
Tuesday March 30, 2010- Weights off

Weights:
OFF

Cardio: 45min Treadmill, 816 calories burnt

Abdominals:
Straight Leg Crunches: 3x20
Basic Oblique Crunches: 2x25*
Superset with:
Raised Leg Oblique Crunches: 2x20*
Hyperextensions: 2x20

Mr. Dead
03-31-10, 12:44 am
Nice lookin' sessions!!! Work is definitely gettin' done!!! Hope you blast through that plateau!!!

MrMuscles22
03-31-10, 10:10 pm
Nice lookin' sessions!!! Work is definitely gettin' done!!! Hope you blast through that plateau!!!

Thanks brotha. The plateau is getting busted and weight finally started to move again.

MrMuscles22
04-01-10, 4:36 pm
Thursday April 1, 2010- Back, Biceps

Weights:
Wide Lat Pulldowns: 5x15,15,12,12,12
Reverse Grip Lat Pulldowns: 3x12
Seated Rows: 4x12
Stiff-Arm Pulldowns: 4x15
DB Curls: 3x12
DB Hammer Curls: 3x12
Cable Curls: 3x15

Cardio:
-45min Treadmill, 820 calories burnt
- 35min walk outside with Aric in his stroller

Abdominals:
Hyperextensions: 3x20
Crunches: 3x20
Basic Oblique Crunches: 2x25*
superset with
Raised Leg Oblique Crunches: 2x20

Firedrake
04-01-10, 6:46 pm
Great looking back and biceps work, and a nice set of ab work, too. Keep at it! I'm trying to imagine what you'd look like at 5% <grin>

D-NUTZ
04-01-10, 8:52 pm
Solid looking day, my man. Hope to meet you soon!