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smoothballer
01-22-10, 1:05 pm
I have been lurking around the FORVM for quite awhile, but have never actually posted anything. Just spent many hours reading the valuable info in this place. I have made the decision to officially start my Journey because I want to kick the shit out of my body and transform it into one truly worthy of being called an "Animal".

Here is a little history about myself. I am 27 years old and spend countless hours in the gym. I got hooked on working out my sophomore year of college when I decided to take control of my life. I was fat as shit for as long as I could remember. I never really exercised and was pretty fucking weak, but I kept at it and went from 270 lbs to around 190 lbs by cutting my meal size, eating much healthier foods, hitting the gym, and busting my ass on cardio (I fucking hate cardio!!!). Since that time I haven't looked back and have been hooked on working out.

I am looking to add some lean muscle to my body while hoping to drop by BF% down some. I am 6' 2" and currently about 195 lbs. Currently I hit the gym 4-5 days a week at a local gym called EMH. Usually I made it there, Sun/Mon/Wed/Thur/(Sometimes) Fri. I would really truly like to get an accurate Body Fat Percentage done, but don't exactly know where to get that done at. I have one of those scales that tell you BF%, but I don't know how accurate those things are. I jumped on it last night and it said 14.5%.

My Current Workout, Meals, and Supplements to come...

smoothballer
01-22-10, 1:26 pm
Here is my current diet:

7:00AM - Either 2 eggs plus liquid egg whites and 1 piece of Whole Grain toast with Juice or 2 cups Oatmeal with Juice
10:00AM - Almonds
12:30PM - Turkey with Lite Swiss on Whole Grain, Yogurt, Light String Cheese
4:00 PM - Piece of Fruit (Apple, Orange, or Half Grapefruit)
6:30 PM - (Post-workout) 48g Whey Protein Shake
7:00 PM - Meat (Chicken, Beef, Fish), Pasta or Rice (Brown or Wild), and Vegetable (Asparagus, Broccoli, etc)

I also drink about a gallon of water each day. People in the office look at me like I'm fucking crazy because I am constantly at the water cooler filling up my bottle or on my way to the pisser.

I don't think I am getting enough protein in my diet, but not sure what to change. I used to take a 24g or 48g Protein shake with my 10AM meal, but I cut it out and replaced it with the almonds because I thought I would try to eliminate some calories and wanted some healthy fats. I might be putting the shake back in (with the almonds?). What do you guys think? Any other suggestions?

freighttraindane
01-22-10, 1:45 pm
Welcome and congrats on starting your journey. Whats your workout routine look like?

Birdman
01-22-10, 2:28 pm
good luck bro

smoothballer
01-22-10, 2:51 pm
Welcome and congrats on starting your journey. Whats your workout routine look like?

I just started Wrath's workout found here: http://animalpak.com/html/article_details.cfm?ID=307&section

I gotta say this is my first week on this workout and it is kicking my ass. Wrath definitely knows how to get the most out of his sessions. I have been doing a lot of these lifts from time to time but the combination that he put them together is the key to the workout.

Here is this week so far
Sun:
Incline Barbell Press: 4 sets x 12-6 reps (135 x 12, 145 x 10, 155 x 8, 155 x 5)
Flat Dumbbell Press: 4 sets x 12-8 reps (50's x 12, 55's x 12, 55's x 10, 55's x 8)
Incline Dumbbell Flyes: 3 sets x 12-8 reps (30's x 12, 30's x 12, 35's x 10)
Dumbbell Pullovers: 3 sets x 12-10 reps (45 x 12, 50 x 12, 50 x 10)
Cable Crossovers: 4 sets x 15-12 reps (80 x 12, 100 x 12, 100 x 12, 100 x 12)
Cardio - Treadmill for 3 miles (30 min)

Mon:
Wide Grips Chins: 4 sets x 10 reps (-48 x 10, -48 x 10, -32 x 10, -32 x 8 on assisted chin machine)
Barbell Rows: 4 sets x 12-6 reps (95 x 12, 105 x 10, 115 x 8, 125 x 6)
T-Bar Rows: 4 sets x 12-8 reps (70 x 12, 80 x 12, 85 x 10, 90 x 10)
Underhand Grip Pulldowns: 3 sets x 12-10 reps (120 x 12, 120 x 12, 135 x 10)
Cardio - HIIT on Stair Climber (5 min warm-up, 60 sec sprint/60 sec slow, 5 min cool-down)

Wed:
Leg Extensions: 4 sets x 20 reps (90 x 20, 90 x 20, 90 x 20, 90 x 20)
Leg Press: 4 sets x 20-12 reps (180 x 20, 230 x 20, 270 x 15, 320 x 12)
Squats: 4 sets x 15-10 reps (135 x 15, 135 x 12, 135 x 10, 155 x 10)
Lunges: 3 sets x 15-12 reps (40 x 12, 40 x 12, 40 x 12, 40 x 12)
Stiff-legged Deadlifts: 4 sets x 12-8 reps (115 x 12, 115 x 12, 115 x 10, 115 x 8)
Lying Leg Curls: 4 sets x 15-10 reps (80 x 15, 80 x 12, 90 x 12, 100 x 10)

The leg workout kicked my ass. My gym doesn't have a hack squat so I substituted regular squat. I was on the verge of puking a few times during this routine. I love it! Thanks Wrath!!! My legs are so fucking sore today (Friday)

Thurs:
Barbell Military Press: 4 sets x 12-6 reps (85 x 12, 95 x 10, 105 x 8, 105 x 5)
Seated Side DB Lateral Raises: 4 sets x 12-8 reps (15's x 10, 10's x 12, 10's x 10, 10's x 10)
Bent Rear Delt Lateral Raises: 4 sets x 12-10 reps (20's x 12, 20's x 12, 25's x 10, 25's x 10)
Machine Press: 3 sets x 12-10 reps (90 x 12, 100 x 10, 100 x 8)
DB Shrugs: 4 sets x 12-8 reps (75's x 12, 75's x 10, 75's x 10)
Cardio - Treadmill for 3 miles (30 min)

What do you guys think? Who else has had success on Wrath's Split?

smoothballer
01-22-10, 3:03 pm
Current Supplements:

- Whey Protein
- Multivitamin
- Glutamine

I was on Animal Pak for awhile and tried another vitamin that was a little cheaper, but as soon as I finish the end of the bottle I am headed back to the Pak. I was not thrilled with these...

I finished a cycle of creatine monohydrate in early December and am ready for a cycle of something. What do you guys think for my goals?

smoothballer
01-22-10, 3:20 pm
I forgot to mention that I am taking Fish Oil as well.

smoothballer
01-23-10, 12:03 pm
Fri:
Barbell Curls: 4 sets x 12-6 reps (70 x 12, 80 x 10, 80 x 8, 80 x 6)
Alternating Dumbbell Curls: 4 sets x 12-8 reps (25's x 12, 30's x 12, 30's x 10, 35's x 8)
Preacher Machine Curls: 4 sets x 15-10 reps (60 x 15, 60 x 15, 60 x 12, 60 x 10)
Close Grip Bench Press: 4 sets x 15-8 reps (95 x 15, 105 x 12, 115 x 9, 115 x 7)
Skullcrushers: 4 sets x 12-8 reps (75 x 11, 75 x 12, 75 x 10, 75 x 10)
Pushdowns: 4 sets x 15-10 reps (80 x 15, 90 x 15, 100 x 12, 100 x 10)

I had every intention of doing another 20 min HIIT workout on the stair climber, but my legs were so fucking sore from Wed that it didn't happen.

smoothballer
01-24-10, 6:01 pm
Forced myself to get the gym before all the Playoff games started. It is so nice to start my workout week on Sundays.

Sun:
Incline Barbell Press: 4 sets x 12-6 reps (115 x 12, 135 x 10, 155 x 8, 165 x 6)
Flat Dumbbell Press: 4 sets x 12-8 reps (50's x 12, 55's x 12, 55's x 10, 60's x 8)
Incline Dumbbell Flyes: 3 sets x 12-8 reps (30's x 12, 30's x 12, 35's x 10, 35's x 12)
Dumbbell Pullovers: 3 sets x 12-10 reps (50 x 12, 55 x 10, 55 x 10)
Cable Crossovers: 4 sets x 15-12 reps (80 x 12, 100 x 12, 100 x 12, 100 x 12)
Cardio - Treadmill for 2 miles (20 min)

I figured out that I was starting too heavy on the Incline Barbell Press. I acknowledged that I needed to swallow my pride and put on 115 for the first set instead of 135. I burned out last week by the end of the 3rd set. One step back to make a few steps forward.

smoothballer
01-25-10, 7:58 pm
Mon:
Wide Grips Chins: 4 sets x 10 reps (-52 x 10, -42 x 10, -34 x 10, -34 x 8 on assisted chin machine)
Barbell Rows: 4 sets x 12-6 reps (95 x 12, 105 x 10, 115 x 8, 135 x 6)
T-Bar Rows: 4 sets x 12-8 reps (70 x 12, 80 x 12, 90 x 10, 100 x 10)
Underhand Grip Pulldowns: 3 sets x 12-10 reps (120 x 12, 135 x 10, 150 x 10)
Cardio - HIIT on Treadmill (5 min warm-up, 30 sec sprint/60 sec slow, 5 min cool-down)

I wish my chins would get better. I have always wanted to get up there and knock out 10 unassisted chin ups. Time and dedication will get me there.

Birdman
01-25-10, 8:29 pm
just keep puttin in the work and eatin right and youll get the results you want bro..keep up the good work

BeastTom
01-25-10, 8:42 pm
Here is my current diet:

7:00AM - Either 2 eggs plus liquid egg whites and 1 piece of Whole Grain toast with Juice or 2 cups Oatmeal with Juice
10:00AM - Almonds
12:30PM - Turkey with Lite Swiss on Whole Grain, Yogurt, Light String Cheese
4:00 PM - Piece of Fruit (Apple, Orange, or Half Grapefruit)
6:30 PM - (Post-workout) 48g Whey Protein Shake
7:00 PM - Meat (Chicken, Beef, Fish), Pasta or Rice (Brown or Wild), and Vegetable (Asparagus, Broccoli, etc)

I also drink about a gallon of water each day. People in the office look at me like I'm fucking crazy because I am constantly at the water cooler filling up my bottle or on my way to the pisser.

I don't think I am getting enough protein in my diet, but not sure what to change. I used to take a 24g or 48g Protein shake with my 10AM meal, but I cut it out and replaced it with the almonds because I thought I would try to eliminate some calories and wanted some healthy fats. I might be putting the shake back in (with the almonds?). What do you guys think? Any other suggestions?


you need to Eat more. throw a protein shake in with breakfast, get your bowl of oat meal and eat about 4 egg whites and 2 whole eggs. Between 12:30 and 4 i would have another heaping handful of almonds. For your lunch i would say replace for 2 cans of tuna or chicken and some rice or a potatoe. and before you go to bed drink a protein shake and some cottage cheese or something of that sort.

smoothballer
01-25-10, 8:56 pm
you need to Eat more. throw a protein shake in with breakfast, get your bowl of oat meal and eat about 4 egg whites and 2 whole eggs. Between 12:30 and 4 i would have another heaping handful of almonds. For your lunch i would say replace for 2 cans of tuna or chicken and some rice or a potatoe. and before you go to bed drink a protein shake and some cottage cheese or something of that sort.

Thanks for the tips. I know I definitely need to up the protein.

smoothballer
01-27-10, 10:32 pm
Wed:
Leg Extensions: 4 sets x 20 reps (90 x 20, 90 x 20, 90 x 20, 90 x 20)
Leg Press: 4 sets x 20-12 reps (270 x 20, 320 x 16, 340 x 12, 360 x 12)
Squats: 4 sets x 15-10 reps (135 x 15, 155 x 10, 165 x 10, 175 x 9)
Lunges: 3 sets x 15-12 reps (40 x 12, 40 x 12, 40 x 12)
Stiff-legged Deadlifts: 4 sets x 12-8 reps (95 x 12, 115 x 12, 135 x 10, 155 x 8)
Lying Leg Curls: 4 sets x 15-10 reps (90 x 15, 100 x 12, 110 x 10, 110 x 10)

I really hit it hard today on the Leg Press...making some good gains. I am still working on my squat form. It is getting better...I mean lower, but for a guy who really hasn't ever done squats until the last month or two I am making progress.

smoothballer
01-28-10, 7:56 pm
Thurs:
Smith Machine Military Press: 4 sets x 12-6 reps (85 x 12, 105 x 10, 125 x 8, 135 x 5)
Seated Side DB Lateral Raises: 4 sets x 12-8 reps (10's x 12, 10's x 12, 10's x 12, 15's x 9)
Bent Rear Delt Lateral Raises: 4 sets x 12-10 reps (20's x 12, 20's x 12, 20's x 10, 25's x 10)
Machine Press: 3 sets x 12-10 reps (80 x 12, 90 x 12, 100 x 10)
DB Shrugs: 4 sets x 12-8 reps (75's x 12, 75's x 12, 80's x 10, 80 x 10)
Cardio - HIIT on Stair Stepper (5 min warm-up, 30 sec sprint/60 sec slow x 5, 5 min cool-down)

smoothballer
01-31-10, 5:41 pm
Today my Journey is taking a step in a different, much better, direction. I have started working with Rage on getting some solid mass on me and hopefully lower my body fat percentage. He was me eating the bulkers diet for guys under 200lbs from the Iron Contest II. I am fucking pumped to do this!!! I have never really done anything like this before and just looking at the diet, I can see why I have never really put on any serious mass.

Went to Costco and Heinen's yesterday and loaded up on eggs, yams, oats, rice, and chicken. I am ready to do some serious eating!

Diet:
6 Whole Eggs, 3/4 Cup Oats
6oz Chicken, 6oz Yam
2 scoops Real Gains, 1 Scoop Whey Pro
6 oz Chicken, 6oz Yam
2 scoops Real Gains, 1 Scoop Whey Pro
Dinner is Flexible.... 50P/50C

And of course at least a gallon of water a day.

Also, all my supplements that Rage specified to start with have arrived:
Animal Pak
Real Gains
Whey Protein
Creatine
Glutamine
Fish Oil

smoothballer
01-31-10, 5:58 pm
Started Rage's bulker's diet today. Cooked all the chicken for the week so I am good to go. I have eaten all meals for the day so far except for the flexible dinner. Breakfast was a little hard to get it all down, but I'm sure that will become easier after I get used to it. The rest of the meals haven't been bad though. I gotta say I loving Real Gains. That shit tastes awesome.

I got my BodyFat % tested while I was at the gym. They only have the scale kind there and it came out at 18% with me weighing in at about 194 lbs.

Hit the gym for Day 1 of the Bulker's Workout.
Day 1 - Arms:
Triceps Pushdowns 2 x 10 (Warm-up, 110 x 10, 120 x 10 on Straight Bar)
Partial Dips weighted 2 x 10 (BW Warm-up, BW+25 x 10, BW+35 x 10, BW+45 x 10)
Dumbbell Triceps Ext 2 x 10 (30's x 10, 35's x 10)
Incline Dumbbell curls 2 x 10 (Warm-up, 35's x 10, 40's x 10)
Hammer Curls 2 x 10 (35's x 10, 40's x 10)
Cable Curls 2 x 10 (100 x 10, 110 x 10 on Straight Bar)
Abs

I am definitely trying to focus on the concentration of each lift...really working the muscle hard.

BeastTom
01-31-10, 6:17 pm
Started Rage's bulker's diet today. Cooked all the chicken for the week so I am good to go. I have eaten all meals for the day so far except for the flexible dinner. Breakfast was a little hard to get it all down, but I'm sure that will become easier after I get used to it. The rest of the meals haven't been bad though. I gotta say I loving Real Gains. That shit tastes awesome.

I got my BodyFat % tested while I was at the gym. They only have the scale kind there and it came out at 18% with me weighing in at about 194 lbs.

Hit the gym for Day 1 of the Bulker's Workout.
Day 1 - Arms:
Triceps Pushdowns 2 x 10 (Warm-up, 110 x 10, 120 x 10 on Straight Bar)
Partial Dips weighted 2 x 10 (BW Warm-up, BW+25 x 10, BW+35 x 10, BW+45 x 10)
Dumbbell Triceps Ext 2 x 10 (30's x 10, 35's x 10)
Incline Dumbbell curls 2 x 10 (Warm-up, 35's x 10, 40's x 10)
Hammer Curls 2 x 10 (35's x 10, 40's x 10)
Cable Curls 2 x 10 (100 x 10, 110 x 10 on Straight Bar)
Abs

I am definitely trying to focus on the concentration of each lift...really working the muscle hard.

That a boy! Keep it up.

smoothballer
02-01-10, 9:44 pm
Day 2 of the Bulk:

Leg Extension-pre-exhaust 3 x 50/40/30 (60 x 50, 75 x 40, 90 x 30)
Leg Press 2 x 15 (warm-up, 360 x 15, 380 x 15)
Squats 2 x 10 (warm-up, 155 x 10, 175 x 10)
Lying Leg Curls 3 x 10 (100 x 10, 120 x 10, 120 x 10)
Stiff-Legged Deadlift 2 x 10 (155 x 10, 155 x 10)

Squats are definitely getting better. I am really working on getting low for good form. I will definitely be able up the weight next week.

No Excuses...Just Results!

smoothballer
02-03-10, 10:32 pm
Day 3 of the Bulk:
Off Day

Day 4 of the Bulk:
Barbell or DB Press 2 x 10 (Barbell: Warm-up, 175 x 10, 185 x 7)
Incline DB Flyes 2 x 10 (35's x 10, 40's x 10)
Decline BB Press 2 x 10 (155 x 10 175 x 7)
Smith Military Press 2 x 10 (Warm-up, 105 x 10, 125 x 8)
Dumbbell Shoulder Press 2 x 10 (50's x 9, 50's x 8)
Side Laterals 2 x 10 (15's x 10, 15's x 12)

smoothballer
02-05-10, 9:41 am
Day 5 of the Bulk:

Deadlift or T Bar Rows 2 x 10 (Deadlift - Warm-up, 225 x 10, 255 x 6, 245 x 6)
Dumbbell Rows 2 x 10 (75 x 10, 80 x 10)
Wide Grip Pull Downs 2 x 10 (150 x 10, 165 x 10)
Bent Laterals 2 x 10 (20's x 10, 25's x 10)
Barbell Shrugs 2 x 20 (175 x 10, 195 x 10, 215 x 10)
Calf Extensions 4 x 25 (100 x 25, 100 x 25, 100 x 25, 100 x 25)
Calf Raises 4 x 25 (90 x 25, 115 x 25, 115 x 25, 135 x 25)

I gotta work on my grip for the Deadlifts. My grip gave out before my body which pissed me off. Maybe I should try and sneak some chalk in because I don't want to use straps for Deadlifts. Other than that it was a solid workout. My calves were fucking burning with those 8 sets of 25. No Pain, No Gain!

smoothballer
02-07-10, 2:35 pm
Day 8 of the Bulk:

Triceps Pushdowns 2 x 10 (Warm-up, 120 x 10, 130 x 10 on Straight Bar)
Partial Dips weighted 2 x 10 (BW Warm-up,, BW+45 x 10, BW+45 x 11)
Dumbbell Triceps Ext 2 x 10 (30's x 10, 35's x 10, 35's x 8)
Incline Dumbbell curls 2 x 10 (Warm-up, 35's x 10, 40's x 10, 40's x 10)
Hammer Curls 2 x 10 (35's x 10, 40's x 10)
Cable Curls 2 x 10 (100 x 10, 110 x 10, 120 x 10 on Straight Bar)

Had a solid workout. I held myself from weighing myself all week so I didn't sweat the small stuff. I tried to weigh myself around the same time of day as last week. I came in at 194.0 and 18% BF on the scale. So a 1/2 lb weight loss for the week. I definitely feel leaner and stronger this week.

Now it's time for the Superbowl tonight and my cheat meal.

smoothballer
02-08-10, 9:31 am
I gotta say it was definitely hard at my Mom's Superbowl Party, but I made it. Damn, my Mom can cook some tasty food...Beef, Pork, Beans, Dips, Cheesy Potatoes, oh man! I had my cheat MEAL with a bunch of the meat instead of the 3 hours of grazing that would normally take place.

smoothballer
02-08-10, 8:52 pm
Leg Extension-pre-exhaust 3 x 50/40/30 (60 x 50, 75 x 40, 90 x 30)
Leg Press 2 x 15 (warm-up, 360 x 15, 410 x 15)
Squats 2 x 10 (warm-up, 155 x 10, 185 x 10)
Lying Leg Curls 3 x 10 (110 x 10, 120 x 10, 130 x 8)
Stiff-Legged Deadlift 2 x 10 (135 x 10, 155 x 10)

On my way to some serious mass one workout at a time.

smoothballer
02-10-10, 9:14 pm
Barbell or DB Press 2 x 10 (Barbell: Warm-up, 175 x 10, 175 x 8)

Incline DB Flyes 2 x 10 (40's x 10, 40's x 10)

Decline BB Press 2 x 10 (165 x 10 165 x 10)

Seated Military Press 2 x 10 (Warm-up, 75 x 10, 75x 8)

Dumbbell Shoulder Press 2 x 10 (40's x 10, 40's x 9/30's x 5/20's x 6 Dropset)

Side Laterals 2 x 10 (15's x 10, 20's x 10)

Really frustrating day at the gym. I was really pumped going into the gym and really jacked up to lift some heavy weights. But it was not that kind of a day for me. I kept falling short of what I set out to do today. It really fucking pissed me off. Tomorrow is a new day and I want to kick ass on deadlifts.

Birdman
02-10-10, 11:22 pm
sometime the body just doesnt feel what your mind does bro we all have those day..best remedy is great nights sleep and massive breakfast the next day. Keep it up man ur doin work in here and thats what i like to see

smoothballer
02-11-10, 9:52 am
sometime the body just doesnt feel what your mind does bro we all have those day..best remedy is great nights sleep and massive breakfast the next day. Keep it up man ur doin work in here and thats what i like to see

Thanks bro. Ate a giant breakfast and ready to hit the weights after work. Gonna kick some ass doing Deadlifts today. I will not be denied!

smoothballer
02-11-10, 8:01 pm
Deadlift or T Bar Rows 2 x 10 (Deadlift - Warm-up, 245 x 10, 255 x 10)

Dumbbell Rows 2 x 10 (80 x 10, 85 x 10)

Wide Grip Pull Downs 2 x 10 (165 x 10, 180 x 10)

Bent Laterals 2 x 10 (20's x 10, 25's x 10)

Barbell Shrugs 2 x 20 (225 x 10, 225 x 12)

Dumbbell Shrugs (75 x 10, 85 x 12)

Calf Extensions 4 x 25 (100 x 25, 100 x 25, 100 x 25, 100 x 25)

Calf Raises 4 x 25 (135 x 25, 135 x 25, 135 x 25, 135 x 25)

I took a different approach today. I hit the gym hard after work with the mindset that I will beat what I did last week instead of trying to beat everyone else in the gym. Even if was only by the smallest margin. I nailed the deadlifts and the rest of my workout followed with the motivation to keep going.

Firedrake
02-11-10, 8:12 pm
. . . . and there you go. Thanks for the words over in my Journey!

Good job today!

Birdman
02-11-10, 11:23 pm
Good job bro glad to see that ur numbers are goin up. When you lift for you and not others, thats when you really find out what ur made of..your ur biggest critique.

smoothballer
02-13-10, 9:52 pm
Tough night, but I held strong. I had some pizza as my cheat meal of the week on Friday so I knew I couldn't cheat again tonight. My wife wanted to go to our favorite Mexican restaurant, Fiesta Jalapenos. It was killing me not to devour the chips and salsa and a fatty meal. But I ordered grilled chicken and rice and held off on any chips and salsa. It was a minor victory, but I know it minor sacrifices like these will pay off in the long run of my clean bulk.

Firedrake
02-14-10, 12:09 am
Good for you! At our after-ABC meal today -- Patrick (AZN-BEEF) was devouring a big burger and fries, and I had my grilled chicken breast, steamed veggies and salad.

Stay strong!

smoothballer
02-14-10, 12:16 am
Good for you! At our after-ABC meal today -- Patrick (AZN-BEEF) was devouring a big burger and fries, and I had my grilled chicken breast, steamed veggies and salad.

Stay strong!

Thanks brother!
Chips and Salsa is usually one of my biggest weaknesses. It was killing me not to have some, but if I knew I had even one it would have been all over.

smoothballer
02-14-10, 7:15 pm
Arms:
Triceps Pushdowns 2 x 10 (Warm-up, 130 x 10, 130 x 10 on Straight Bar)

Partial Dips weighted 2 x 10 (BW Warm-up,, BW+45 x 10, BW+45 x 10)

Dumbbell Triceps Ext 2 x 10 (35's x 10, 35's x 10/25's x 5/15's x 8-Dropset)

Incline Dumbbell curls 2 x 10 (Warm-up, 35's x 10, 40's x 10)

Hammer Curls 2 x 10 (40's x 10, 40's x 10)

Cable Curls 2 x 10 (110 x 10, 120 x 10 on Straight Bar)

Forearms

Abs

Solid day at the gym. Had some old school Rage Against the Machine rocking on the iPod. That shit really gets me pumped up.

I got two weeks down on the Rage's bulk. I came in today about 3 lbs heavier than last week...good stuff. I am giving up on using my digital scale weekly to check my body fat percentage. That thing is all over the map and it is stressing me out so I am done with it for a month or so. It is showing different values at different times of the day. I can understand body weight fluctuating as I eat during the day, but BF should remain somewhat consistent. The mirror is showing me good results tho. I can start to see some differences and I know I am leaning out some because my veins are starting to become more noticeable.

smoothballer
02-15-10, 8:09 pm
Leg Day:
Leg Extension-pre-exhaust 3 x 50/40/30 (60 x 50, 75 x 40, 90 x 30)

Leg Press 2 x 15 (warm-up, 380 x 15, 430 x 15)

Squats 2 x 10 (warm-up, 135 x 10, 155 x 10, 185 x 8)

Lying Leg Curls 3 x 10 (110 x 10, 120 x 10, 130 x 10)

Stiff-Legged Deadlift 2 x 10 (135 x 10, 135 x 10)

Stretching

I gotta say this was one of my toughest workouts since I have been on the bulk. I definitely was on the verge of puking towards the end, but the cookies stayed untossed. Leg Press is going up nicely. I am gonna shoot for 5 pps next week. I REALLY tried to focus on hitting parallel this week on squats. I had my buddy analyze how far I close to parallel I was going on squats (since I have no reference...not a long time squatter) and he said I was good so I am not worried about the 2 reps I didn't get this week at 185 that I did last week cause I was definitely lower this week. I love the feeling of leaving the gym knowing I gave it my on every rep.

Firedrake
02-15-10, 8:19 pm
Good for you! Progress is being made!

Wingman
02-15-10, 8:55 pm
good work man stay stay strong and keep pushin your doing great

Wingman
02-15-10, 8:57 pm
How has wraths workout been for you?

smoothballer
02-15-10, 9:37 pm
How has wraths workout been for you?

I have actually switched to Rage's bulkers diet and workout. I did Wrath's workout for a couple weeks before I started working with Rage. It was an intense workout and definitely kicked my ass, especially on leg day. I would definitely recommend it.

Wingman
02-16-10, 10:45 am
ya i had a groin injury a while back so now i am just starting to work legs in it is definetly a challenge but one i cannot wait to exceed in

smoothballer
02-16-10, 11:53 am
Good for you! Progress is being made!

Thanks man! I always hated (or skipped...shhh!) leg day. Now I am starting to enjoy the pain and seeing my numbers go up!


good work man stay stay strong and keep pushin your doing great

Thanks brother!


ya i had a groin injury a while back so now i am just starting to work legs in it is definetly a challenge but one i cannot wait to exceed in

There is something about exceeding on leg day. A lot of pain turns into kick-ass motivation!

Wingman
02-16-10, 12:10 pm
true on that one brother plus squat is a whole body workout and great Growth hormone release

smoothballer
02-17-10, 9:22 pm
Chest and Shoulders:
Barbell or DB Press 2 x 10 (Barbell: Warm-up, 175 x 10, 175 x 8, 225 x 4-Negatives)

Incline DB Flyes 2 x 10 (35's x 10, 35's x 10, 40's x 10)

Decline BB Press 2 x 10 (155 x 10, 165 x 8)

Standing Military Press 2 x 10 (Warm-up, 75 x 10, 85 x 11)

Dumbbell Shoulder Press 2 x 10 (40's x 10, 45's x 11)

Side Laterals 2 x 10 (20's x 10, 20's x 11)

Went into Chest/Shoulder Day with a different attitude than last week. I was in my own world, ignoring everyone else on the benches and concentrating only on the weight I was throwing up. Still only got 8 on the second set of 175, but I didn't let it get me down. Instead I decided to throw in some heavy negatives to try and bust through this plateau. The rest of the workout went well.

I gotta get me a reliable lifting partner so I can throw in some Hell Raiser Training days into my workouts. That shit looks intense.

Wingman
02-17-10, 9:44 pm
You will push through them just keep pumpin and eatin The rest will come to ya.

Firedrake
02-18-10, 12:25 am
Very solid work -- I hear you on wanting to find a decent partner to work the HRT. I did a leg day that way Saturday, and it was flat nasty!

smoothballer
02-18-10, 10:11 am
You will push through them just keep pumpin and eatin The rest will come to ya.

Thanks brother! I know that progress is gonna come with hard work and dedication


Very solid work -- I hear you on wanting to find a decent partner to work the HRT. I did a leg day that way Saturday, and it was flat nasty!

I see you are signed up for Chest/Shoulders/Traps with Rage on Thursday down at the Arnold. That should be brutal. I was kicking myself because for some reason I didn't see that Rage was offering to work with people. The thread said that he was full, but I threw my name in the mix if he had any cancellations...but I doubt it, who would pass on an opportunity like that. He said I could work along side them and he would coach me along. I am gonna try and make it either Friday (Back/Rear Delts/Calves) or Saturday (Arms)...or do I dare say both.

I would love to get in on the Iron Contest III with HRT. It is killing me that I can't find a partner with the same dedication as me to do it with.

smoothballer
02-18-10, 10:56 pm
Deadlift or T Bar Rows 2 x 10 (Deadlift - Warm-up, 255 x 10, 275 x 8)

Dumbbell Rows 2 x 10 (85 x 10, 90 x 12)

Wide Grip Pull Downs 2 x 10 (180 x 10, 195 x 10)

Bent Laterals 2 x 10 (Oops...forgot these for some reason, I thought I was missing something)

Barbell Shrugs 2 x 20 (245 x 10, 195 x 10)

Calf Extensions 4 x 25 (180 x 25, 270 x 25, 270 x 25, 270 x 25 on Squat Press Machine)

Calf Raises 4 x 25 (135 x 25, 135 x 25, 135 x 25, 135 x 25)

I had a goal of deadlifting 275 x 10 today, but I only got 8. I realize going up 20 lbs in one week was a little steep, but I was feeling good and motivated. I don't see any reason why I won't hit it next week.

I had a minor setback when I was doing barbell shrugs. I threw a little too much weight on and I think I strained my trap muscle; it feels minor tho. I should have just quit traps but I wanted to get more out of my workout so I just lowered the weight and did another set. I have had this stupid injury before and it is annoying. I got a couple rest days coming so hopefully it doesn't bug me when I hit the weights again on Sunday.

Firedrake
02-18-10, 11:56 pm
Very solid work.

Let me talk with Rage. If needed, since I train with him locally, I'll give up my spot to let someone else get a shot at working with him.

smoothballer
02-19-10, 9:31 am
Very solid work.

Let me talk with Rage. If needed, since I train with him locally, I'll give up my spot to let someone else get a shot at working with him.

Don't give up your spot brother. Last I checked even with you on Thurs, he was only at 2/3 people. I will most likely be there on Saturday. I am gonna try Friday, but we will see. You gonna make it to the National ABC on Saturday?

That is awesome that you get to train with him locally. I am so jealous.

smoothballer
02-21-10, 9:55 pm
Triceps Pushdowns - Warm-up, 130 x 10, 130 x 10 on Straight Bar

Close Grip Bench Press - Warm-up, 135 x 10, 155 x 10, 155 x 7

Dumbbell Triceps Ext - 35's x 10, 35's x 10

Incline Dumbbell Curls - Warm-up, 40's x 10, 45's x 10

Hammer Curls - 45's x 10, 50's x 10 PR

Cable Curls - 120 x 10, 130 x 11 on EZ Curl Bar

Forearms

Abs

Been icing and stretching my strained trap muscle all weekend. It is finally starting to feel better after being damn sore Fri/Sat. I figured throwing in the Close Grip Bench instead of Dips would be better. Overall I got a really good pump it today.

Can't freaking wait for the Arnold to get here...

smoothballer
02-22-10, 9:59 pm
Leg Extension (pre-exhaust) - 60 x 50, 75 x 40, 90 x 30

Leg Press - warm-up, 410 x 15, 450 x 15 PR

Squats - 135 x 10, 175 x 10, 185 x 10

Lying Leg Curls - 120 x 10, 130 x 10, 130 x 10

Standing Leg Curl - 60 x 10, 70 x 10, 80 x 11

Starting to love leg day. I get such a huge rush. On the verge of puking from time to time, but loving the fact that I am working my ass off.

Anyone got any good techniques/videos/articles/whatever for squats? I still think my form isn't perfect. I am wondering if I am doing something wrong or maybe my core just isn't solid enough. I feel unstable heading into the bottom part of the drop.

Birdman
02-22-10, 10:07 pm
nice pr bro

smoothballer
02-24-10, 10:08 pm
Barbell Press - Warm-up, 175 x 10, 175 x 10, 225 x 4 (Negatives), 135 x 8

Incline DB Flyes - 40's x 10, 40's x 11, 40's x 10

Decline BB Press - 165 x 8, 165 x 5, 135 x 8

Standing Military Press - Warm-Up, 75 x 10, 85 x 10

Dumbbell Shoulder Press - 50's x 8, 50's x 5, 30's x 10

Side Laterals - 20's x 10, 20's x 11

The negatives last week definitely helped out this week. Got a couple more reps in so I threw in some more negs this week too. First chest day I have felt good in awhile.

The gym was freaking crowded as hell 2night. I had to wait for just about everything. Nothing like one kid doing a 45 min workout in the only power rack in the whole place. He was even doing DB curls and just trying other things out. And this other guy running back and forth in across the gym supersetting taking up the only Smith Machine for 20+ minutes. It is hard to do Military Press without one of those without knocking over other people. While I am ranting, I gotta complain about how freaking cold they have been keeping the gym. It is hard to get a good sweat going anymore. I think I am gonna start wearing more layers.

Wingman
02-24-10, 10:25 pm
Lol i hear ya SB my gym has one of pretty much everything but its a family style gym so i like it and walking in i feel stronger so i keep going =P but lookin good keep it up

smoothballer
02-25-10, 11:08 pm
Deadlift - Warm-up, 255 x 10, 275 x 10 PR

Dumbbell Rows - 85 x 10, 95 x 11

Wide Grip Pull Downs - 180 x 10, 195 x 10/150 x 8 (dropset)

Bent Laterals - 20's x 10, 20's x 10, 20's x 10

Calf Extensions 120 x 25, 120 x 25, 120 x 25, 130 x 25 (Leg Press Machine)

Calf Raises - 135 x 25, 135 x 25, 180 x 25, 180 x 25

Worked out in a hoodie so I could get a good sweat in. Loved it! Gonna do it more often since they won't turn up the heat. I skipped Shrugs today to give my strained trap a rest. I will hit it again next week.

Almost a week til the Arnold!!! Looking forward to meeting my Animal brothers down there.

smoothballer
02-26-10, 6:38 pm
Definitely looking forward to my cheat meal at Hyde Park 2night. Mmmmmm Filet Mignon...

Loving Cleveland Restaurant Week! Anyone in the Cleveland area definitely needs to hit this up. Tons of great restaurants to choose from.

Wingman
02-26-10, 7:40 pm
Brother im bout 60 miles outta cleveland and its gettin hammered with snow haha hope u dont get in an accident

smoothballer
02-28-10, 3:20 pm
Triceps Pushdowns - Warm-up, 130 x 10, 150 x 11 (Straight Bar)

Weighted Partial Dips - BW x 10, BW+45 x 10, BW+45 x 11

Dumbbell Triceps Ext - 35's x 10, 35's x 10/25's x 7/20's x 7 (Dropset)

Incline Dumbbell Curls - Warm-up, 45's x 10, 45's x 10)

Hammer Curls - 45's x 10, 45's x 10

Cable Curls - 120 x 10, 130 x 10 (Straight Bar)

Forearms

Abs

Felt really good at the gym today. Got a really good pump going. Sunday morning is weigh-in and I came in at 193. So a 2 lb weight loss this week. Didn't really see that coming, but then again I started taking digestive enzymes with every meal this week. My body is probably actually digesting the food properly now.

Firedrake
02-28-10, 5:46 pm
Looking GOOD, bro! Well done!

PIJW
02-28-10, 6:34 pm
Bet your arms felt good, solid arm workout there and grats on the 2 pounds, i love it when the scale does that to me.

smoothballer
03-01-10, 9:22 am
Looking GOOD, bro! Well done!

Thanks man! I'm loving the results I'm seeing!


Bet your arms felt good, solid arm workout there and grats on the 2 pounds, i love it when the scale does that to me.

My arms were so tight at times I thought they were gonna pop. It felt awesome! I have mixed emotions on the 2lb weight loss since I am trying to bulk up. I can only figure that I must have lost fat which I need to lose anyway. We will see what Rage has in store for me this week.

smoothballer
03-01-10, 9:42 pm
Leg Extension (pre-exhaust) - 60 x 50, 75 x 40, 90 x 30

Leg Press - Warm-up, 450 x 15, 470 x 14

Squats - Warm-Up, 135 x 10, 155 x 8, 135 x 10

Lying Leg Curls - 120 x 10, 130 x 10, 130 x 9

Stiff-Legged Deadlift - 115 x 10, 135 x 10

My legs were fried after that workout. I almost got the 15th rep with 470, but I won't count it because I didn't go deep enough. Doesn't count in my book. I finally figured out what was going on with my squats. I didn't have a wide enough stance and I had basically no hip drive. I was basically putting all the stress on my lower back and falling forward. I found these great videos by Mark Rippetoe that helped a ton. I definitely went 2-3 inches deeper today. I dropped the weight to really focus on the form. Gotta keep reminding myself to check my ego to make gains the right way.

Only a few more days til the Arnold!!!!!

Wingman
03-01-10, 10:25 pm
Lookin real good Those videos definetly did help me out for more then just squatting

smoothballer
03-03-10, 8:47 pm
Barbell Press - Warm-up, 175 x 10, 175 x 9/135 x 6 (30 sec rest)

Incline DB Flies - 40's x 10, 40's x 11

Decline BB Press - 145 x 8, 155 x 9

DB Pullovers - 50 x 10, 50 x 10

Standing Military Press - Warm-Up, 75 x 9, 75 x 8

Dumbbell Shoulder Press - 40's x 10, 45's x 11

Side Laterals - 20's x 10, 20's x 10

Headed to the gym really pumped up...left the gym pretty pissed off. My chest and shoulders seen like they are going no where. This is 5 weeks into the bulk and I have really seen no gains in strength. I am not sure what I am doing wrong. Everything else is going up except this day. It is really frustrating. Sorry, had to rant...

PIJW
03-03-10, 8:50 pm
Solid work, week up the good work and i am sure you will start to see progress in your chest, have you tried changing up the ways you are hitting your chest, i like to switch from BB to DB on bench, incline, and decline just to hit it differently.

smoothballer
03-03-10, 9:13 pm
Solid work, week up the good work and i am sure you will start to see progress in your chest, have you tried changing up the ways you are hitting your chest, i like to switch from BB to DB on bench, incline, and decline just to hit it differently.

I was thinking about going to DBs for bench next week just to switch it up. I would love to try some Hell Raiser Training too, but I need a consistent workout partner to make it work. Thanks for the support man.

PIJW
03-03-10, 9:15 pm
I was thinking about going to DBs for bench next week just to switch it up. I would love to try some Hell Raiser Training too, but I need a consistent workout partner to make it work. Thanks for the support man.

I hear you on that, i wish i had a workout partner. Everyone i work with lives 40min away and i workout at 530 in the morning. To me the forVms are my main motivation. HRT training could be fun, but i found the switching up my chest workout with DBs and BBs works best for me.

smoothballer
03-03-10, 9:25 pm
I hear you on that, i wish i had a workout partner. Everyone i work with lives 40min away and i workout at 530 in the morning. To me the forVms are my main motivation. HRT training could be fun, but i found the switching up my chest workout with DBs and BBs works best for me.

The only person that I know that would be there every day and go 100% on something like the Iron Contest III would be my brother, but he has opposite goals of me right now. He is cutting (and doing a hell of a job on it) and I am trying to bulk up. Gonna try and switch some things up next week, kick ass at it, and hopefully make some big gains.

PIJW
03-03-10, 9:27 pm
The only person that I know that would be there every day and go 100% on something like the Iron Contest III would be my brother, but he has opposite goals of me right now. He is cutting (and doing a hell of a job on it) and I am trying to bulk up. Gonna try and switch some things up next week, kick ass at it, and hopefully make some big gains.

Well best of luck to you and ill be watching.

PORTERHOUSE
03-03-10, 9:33 pm
another thing that has worked for me is not only switching from bb to db's, but changing up the order of each exercise.

I hit a plateau with chest my last bulk, and i switched my entire routine around for 3 weeks, did flat bench last, cable cross first, etc... went back to normal on the fourth and busted right through that old plateau.

smoothballer
03-03-10, 10:10 pm
another thing that has worked for me is not only switching from bb to db's, but changing up the order of each exercise.

I hit a plateau with chest my last bulk, and i switched my entire routine around for 3 weeks, did flat bench last, cable cross first, etc... went back to normal on the fourth and busted right through that old plateau.

Thanks man. I do pre-exhaustion for legs, maybe I should try it for chest. Good suggestion.

smoothballer
03-08-10, 1:55 pm
Lat Pull Downs - Warm-Up, 230 x 8+4

Row Machine - Warm-Up, 270 x 8+4

T-Bar Row - Warm-Up, 135 x 8+4

Reverse Pec Dec - Warm-Up, 80 x 8+4

Calf Extensions - Warm-Up, 135 x 8+4, 180 x 8+4

Calf Raises - Warm-Up, 630 x 8+4, 630 x 8+4

I got the privilege of working out with Rage at Metro Fitness Friday Night with a few other Animals. After sitting through the Hell Raiser Training Seminar in the Cage earlier that day I was pumped to experience the pain. And painful it was...awesomely painful. Learning firsthand from the man who invented the technique was amazing. It was great to pick his brain about the ins and outs of the system and different exercises that I can do with machines my gym has. He made sure we all did spotting to make sure we know how to properly do it. HRT is definitely gonna be in my arsenal when I have a training partner there. I shall spread the pain...

smoothballer
03-08-10, 1:58 pm
Close Grip Bench - Warm-Up, 135 x 8+4, 135 x 8+4

One Arm Machine Tricep Ext Warm-Up, 35 x 8+4, 35 x 8+4

One Arm Lying DB Tricep Cross Ext - Warm-Up, 30 x 8+4, 30 x 8+4

Standing DB Curls - Warm-Up, 25 x 8+4, 25 x 8+4

One Arm DB Preacher Curls - Warm-Up, 25 x 8+4, 25 x 8+4

Reverse Curls - Warm-Up, 40 x 8+4, 40 x 8+4

The National ABC at Metro was INSANE. 200+ Animals in one gym. The energy of the place was nothing like I had ever experienced before. I had some of my best lifts this weekend. I had some much painful enjoyment doing HRT on Friday that my bro and buddy there did some kick-ass Arm HRT on Saturday. My arms were so swole by the end of it I thought they were gonna pop. I will take that atmosphere mentally to the gym everyday from now on. I can't wait to hit the weights tonight.

smoothballer
03-08-10, 11:02 pm
Leg Extension (pre-exhaust) - 60 x 50, 60 x 40, 60 x 30

Leg Press - Warm-up, 450 x 15, 480 x 16 PR

Squats - Warm-Up, 135 x 10, 155 x 8, 175 x 10

Lying Leg Curls - 120 x 10, 130 x 10, 140 x 10

Stiff-Legged Deadlift - 135 x 10, 135 x 10

Got a sick leg workout in today. Took that Cage/National ABC mentality to the gym with me and killed it. It was great bullshitting with some of the guys who went to the Arnold and a few that didn't. Also added 2 lbs on my bulk last week. Good shit!

PIJW
03-08-10, 11:22 pm
Nice leg routine there

smoothballer
03-10-10, 9:19 pm
Barbell Press - Warm-up, 165 x 8+4, 165 x 8+4

Smith Incline DB Press - Warm-Up, 105 x 8+4, 115 x 8+4

Pec Dec Flies - Warm-up, 120 x 8+4, 135 x 8+4

Smith Military Press - Warm-Up, 85 x 8+4, 85 x 8+4

Lat Raises - Warm-Up, 10's x 8+4, 10's x 8+4

Barbell Shrugs - Warm-up, 135 x 8+4, 135 x 8+4

First time doing Hell Raiser Training with Chest and Shoulders. It was just what I needed. It kicked my ass and is gonna bust me through this slump. Rage is one sadistic bastard for coming up with this hell. Loved every minute of the pain.

Wingman
03-10-10, 10:07 pm
solid day big man. How do u like the HRT. Is it workin out really well?

smoothballer
03-10-10, 10:45 pm
solid day big man. How do u like the HRT. Is it workin out really well?

I am loving the pain. This is my first week on it so I can't let you know any progress yet, but it is one hell of a workout. I see big gains in my future.

Wingman
03-11-10, 8:13 pm
good to know big man. Once summer starts and i get a solid partner i might incorporate some HRT into the spread.

Firedrake
03-12-10, 12:43 am
Oh, I know EXACTLY what you feel -- I did Chest and Shoulders with Rage LAST Thursday.

Great work!

smoothballer
03-12-10, 9:46 am
good to know big man. Once summer starts and i get a solid partner i might incorporate some HRT into the spread.

Make sure you are ready for it when you try it out cause it will kick you ass.


Oh, I know EXACTLY what you feel -- I did Chest and Shoulders with Rage LAST Thursday.

Great work!

Thanks Jim. I got a taste of the HRT and now I can't get enough!

Wingman
03-12-10, 5:23 pm
Its worth all the pain my man

smoothballer
03-12-10, 9:12 pm
Deadlift - Warm-Up, 275 x 8, 275 x 8

Wide Grip Pull-Ups - Warm-Up, BW-50 x 8+4, BW-50 X 8+4

T-Bar Rows - Warm-Up, 90 x 8+4, 100 x 8+4

Close Grip Pulldowns - Warm-Up, 135 x 8+4, 135 x 8+4

Reverse Pec Dec - Warm-Up, 90 x 8+4, 90 x 8+4

Calf Raises (Smith Machine) - Warm-Up, 195 x 8+4, 195 x 8+4

Calf Extensions (Leg Press) - 540 x 8+4, 540 x 8+4

Another day of HRT. Fucking loving every second of it. I also threw in some deadlifts cause I didn't want to take them out of my workout. Good way to end the week.

PIJW
03-12-10, 9:44 pm
nice looking workout, greatjob

smoothballer
03-14-10, 9:03 pm
Close Grip Bench - Warm-Up, 135 x 8+4, 135 x 8+4

One Arm Machine Tricep Ext Warm-Up, 40 x 8+4, 40 x 8+4

One Arm Lying DB Tricep Cross Ext - Warm-Up, 20 x 8+4, 20 x 8+4

Standing DB Curls - Warm-Up, 25 x 8+4, 25 x 8+4

One Arm DB Preacher Curls - Warm-Up, 25 x 8+4, 25 x 8+4

Reverse Curls - Warm-Up, 35 x 8+4, 35 x 8+4

Forearm curls - 3 x 15 (Forward and Reverse)

Abs

Another day, another HRT session. My arms were so tight and on fire by the end of it. I had to check my ego a few times and drop some weight. Once I did, the HRT really started hitting the muscle hard. Felt really good today...felt well rested (even with the spring forward). I have a feeling I am gonna see some gains this week. I can't wait to get my can on PM that I won on the Promo. The results people are reporting look awesome.

boyer77
03-14-10, 9:21 pm
I am loving your enthusiasm... I am starting the HRT week after next! I can't wait... Lookin good man...

Firedrake
03-15-10, 1:01 am
Looking GOOD! I'm loving the HRT work. You're lucky to have such a partner.

smoothballer
03-15-10, 9:04 am
I am loving your enthusiasm... I am starting the HRT week after next! I can't wait... Lookin good man...

Thanks man! One day at a time brother to reach my goals.


Looking GOOD! I'm loving the HRT work. You're lucky to have such a partner.

Thanks Jim. Yeah I am taking full advantage of having a workout partner right now. He won't be available for the Iron Contest III because he starts his baseball season, but I will use him every chance I get until then.

D-NUTZ
03-15-10, 2:49 pm
Solid work brother. HRT looks killer. Thanks for stoppin' by in my journey. Im subbed here!

smoothballer
03-15-10, 5:11 pm
Solid work brother. HRT looks killer. Thanks for stoppin' by in my journey. Im subbed here!

Thanks bro! I am loving the HRT. I do it everytime I time I can get a partner to do it with me. I am addicted to the pain...

smoothballer
03-15-10, 9:52 pm
Leg Extension (pre-exhaust) - 60 x 50, 75 x 40, 90 x 30

Leg Press - Warm-up, 470 x 15, 360 x 15, 360 x 15

Squats - Warm-Up, 135 x 10, 145 x 10

Lying Leg Curls - 110 x 10, 120 x 10, 120 x 10

Stiff-Legged Deadlift - 115 x 10, 115 x 10

Today was leg day ego-check style. I started heavy on the leg press then remembered the tips Mr. Dead gave me that Vinny told him at the ABC. I decided to drop the weight, position my feet as he suggested, and go really deep. I got more out of doing that with less weight than adding 100 lbs onto it. I know that the weight will go back up as the muscles are getting hit harder and growing.

I also refrained from adding any more weight to my squats to make sure my form is correct. I have figured out that the more I contract my abs at the bottom the more stable I am...Thanks Higa.

D-NUTZ
03-16-10, 7:51 am
Good work. It takes a real man/woman/animal to drop their weight. Nice!

Phil800101
03-16-10, 9:35 am
I like what I see in here, consider me subbed!

smoothballer
03-16-10, 10:01 pm
Barbell Press - Warm-up, 165 x 8+4, 165 x 8+4

Smith Incline DB Press - Warm-Up, 105 x 8+4, 115 x 8+4

Pec Dec Flies - Warm-up, 135 x 8+4, 135 x 8+4

Smith Military Press - Warm-Up, 85 x 8+4, 85 x 8+4

Lat Raises - Warm-Up, 10's x 8+4, 10's x 8+4

Barbell Shrugs - Warm-up, 135 x 8+4, 185 x 8+4, 185 x 8+4

Abs

Definitely cashed after this workout. I had nothing left in the tank by then end. I was in a daze sitting in the sauna afterward. HRT is no joke. I finally got the hang of the forced negative on shrugs. Made things really burn. Looking forward to a day off from the weights and my cheat meal tomorrow night...St. Patrick's Day baby!

Phil800101
03-16-10, 10:09 pm
Sick work my man! Looks as brutal as all hell.

PIJW
03-16-10, 10:45 pm
you have a sauna, damn, i need to change gyms i would love to relax in one after my workouts.

smoothballer
03-18-10, 3:35 pm
Sick work my man! Looks as brutal as all hell.

Brutal it is my brother!! Looking forward to hitting back, rear delts, and calves tonight with it.


you have a sauna, damn, i need to change gyms i would love to relax in one after my workouts.

The sauna is so key after a killer workout. I use the thing so much.

smoothballer
03-18-10, 3:41 pm
Here's my typical diet. *It comes out to about 300g Protein and 250g Carbs. *Non-workout days are basically the same without the Pump.

Rage is keeping my diet pretty strict!

7:30AM
- 6 eggs
- 3/4 cup oatmeal

10:00 AM
- 6 oz chicken breast
- 3 oz yam

12:30 PM
- 2 scoops Real Gains
- 1 scoop Whey Protein
- 5g Glutamine

3:30 PM
- 6 oz chicken breast
- 3 oz yam

Pre-Workout
- Stak
- Pump
- 5g Creatine Mono

Post-Workout
- 5g Creatine Mono
- 2 scoops Real Gains
- 1 scoop Whey Protein
- 5g Glutamine

Dinner- Flexible (50g Protein/50g Carbs)

Will be adding PM from the Promo as soon as it arrives.

C.Coronato
03-18-10, 4:04 pm
Thats awesome. Rage certainly knows his shit!

boyer77
03-18-10, 4:17 pm
Lookin good in here... thanks for posting the diet, gave me a few ideas for me to tweak mine with...Keep killin it!

Wingman
03-18-10, 4:20 pm
Sick diet and good choice on sups brother

Phil800101
03-18-10, 8:11 pm
Solid!

smoothballer
03-18-10, 9:59 pm
Thats awesome. Rage certainly knows his shit!

Yeah he has things going really well for me. Before working with him I had no idea what a good bulking diet actually was. I thought just eating a little more and adding some creatine was bulking. Boy was I wrong.


Lookin good in here... thanks for posting the diet, gave me a few ideas for me to tweak mine with...Keep killin it!

Thanks man. Glad I could help you with a few ideas.


Sick diet and good choice on sups brother

Thanks bro! Loving eating like this!


Solid!

Thanks Phil!

smoothballer
03-18-10, 10:09 pm
Deadlift - Warm-Up, 275 x 10, 275 x 8

Wide Grip Pull-Ups - Warm-Up, BW-46 x 8+4, BW-46 X 8+4

T-Bar Rows - Warm-Up, 100 x 8+4, 115 x 8+4

Close Grip Pulldowns - Warm-Up, 135 x 8+4, 135 x 8+4

Reverse Pec Dec - Warm-Up, 75 x 8+4, 75 x 8+4

Calf Raises (Smith Machine) - Warm-Up, 195 x 8+4, 235 x 8+4

Calf Extensions (Leg Press) - 450 x 8+4, 520 x 8+4

Still figuring out some of the weights for HRT. Finding the ones that are really giving me a good burn on the forced negatives. I think I got it now for this day. Once again added deadlifts to the beginning. Making strides. Grip is getting a lot better and makes it easier to hold the weight. No straps of course for deadlifts.

Great post-workout meal tonight. Steak Fajitas with chipotle salsa on wheat tortillas. Fucking fantastic!

boyer77
03-18-10, 10:19 pm
Nice work man... your pwo meal made me real hungry, that shit sounds good!

Wingman
03-18-10, 10:20 pm
dont tempt me with that steak hahahaha. sick numbers on dead bro im hopin im reppin 275 come the end of april. and ya i hate not being able to really taste my food anymore but at this point i would rather just eat wats good than wats shit. keep it up big man.

Phil800101
03-18-10, 10:28 pm
Killer session bro! I bet you'll be feeling that tomorrow.

smoothballer
03-19-10, 9:10 am
Nice work man... your pwo meal made me real hungry, that shit sounds good!

Oh it was good!


dont tempt me with that steak hahahaha. sick numbers on dead bro im hopin im reppin 275 come the end of april. and ya i hate not being able to really taste my food anymore but at this point i would rather just eat wats good than wats shit. keep it up big man.

Got spice up the food man. I love adding spices, salsas, and other stuff to my food to kick it up a notch.


Killer session bro! I bet you'll be feeling that tomorrow.

Yup, definitely feeling it today...

shortstack
03-19-10, 11:45 am
Nice back work out bro. Keep at it and get those HRT weights figured out so you can get to bulking.

Talk to you later .

Jeremy

B Con
03-19-10, 12:59 pm
Get it done!

Mr. Dead
03-19-10, 1:03 pm
What's up in here...???

smoothballer
03-19-10, 1:49 pm
Nice back work out bro. Keep at it and get those HRT weights figured out so you can get to bulking.

Talk to you later .

Jeremy

I think I got them down now. Time to start getting big.


Get it done!

Will do!


What's up in here...???

Living the dream Deadman. I am starting to see some real results now. Almost 7 weeks done working with Rage. The HRT is kicking my ass too. Been getting 3/4 workout days per week with HRT since the Arnold.

Wingman
03-19-10, 6:24 pm
how were them fajitas big man?

smoothballer
03-19-10, 7:16 pm
how were them fajitas big man?

Fantastic! One of my favorite favorite dinners that fit in my my meal plan.

smoothballer
03-21-10, 5:46 pm
Close Grip Bench - Warm-Up, 145 x 8+4, 145 x 8+4

One Arm Machine Tricep Ext Warm-Up, 40 x 8+4, 45 x 8+4

Incline DB Tricep Extension - Warm-Up, 50 x 8+4, 60 x 8+4

Standing DB Curls - Warm-Up, 25 x 8+4, 25 x 8+4

One Arm DB Preacher Curls - Warm-Up, 25 x 8+4, 25 x 8+4

Reverse Curls - Warm-Up, 25 x 8+4, 25 x 8+4

Forearm curls - 3 x 15 (Forward and Reverse)

Arms = Dead. Swapped Incline DB Tricep Extension in. Much harder hit on the triceps than lying cross ext...less chance to cheat with the shoulders. Had a hard time hanging onto the bar for the reverse curls. Gonna have to sneak in some chalk since the gym doesn't allow it. Health clubs...

Starting PM tonight...looking forward to the results.

D-NUTZ
03-21-10, 6:44 pm
Solid my man! Nice work.

PIJW
03-21-10, 8:46 pm
Nice workout, im still waiting for my sample to get here.

boyer77
03-21-10, 9:34 pm
Good lookin arm workout man...

Phil800101
03-21-10, 10:21 pm
Nice gun show bro! Looks as brutal as all hell.

smoothballer
03-22-10, 9:25 am
Solid my man! Nice work.

Thanks TS!


Nice workout, im still waiting for my sample to get here.

Did my first pack last night. Can't wait to see how the rest of the month goes. People can check out my Animal PM log here: http://forum.animalpak.com/showthread.php?t=30495


Good lookin arm workout man...

Thanks man. Arms were fried!


Nice gun show bro! Looks as brutal as all hell.

Definitely brutal brother! Loving the pain!

B Con
03-22-10, 10:36 am
Looks like some very solid sessions...

smoothballer
03-22-10, 2:23 pm
Looks like some very solid sessions...

Thanks B! Doing my best brother.

Mr. Dead
03-22-10, 2:25 pm
Lookin' good in here!!! BTW, I subbed up for your PM log...

smoothballer
03-22-10, 2:39 pm
Lookin' good in here!!! BTW, I subbed up for your PM log...

Thanks deadman! I am really looking forward to seeing the PM results. All the initial logs had really good results.

Firedrake
03-22-10, 3:45 pm
Nice HRT work on the arms -- I can believe they were smoked.

smoothballer
03-22-10, 11:07 pm
Leg Extensions - Warm-Up, 135 x 8+4, 150 x 8+4

Leg Press - Warm-Up, 360 x 8+4, 410 x 8+4

Squats (Flowmotion Squat Machine) - Warm-Up, 140 x 8+4, 160 x 8+4

Lying Leg Curls - Warm-Up, 100 x 8+4, 100 x 8+4

Standing Leg Curls - Warm-Up, 50 x 8+4, 50 x 8+4

Stretching (much needed)

First time doing HRT with legs. All I can say is holy fucking shit that was hard. I was lightheaded after every single set. I know I am barely gonna be able to walk tomorrow. I think it is called SUTAS...right Dead!

Phil800101
03-23-10, 3:01 am
Sick work my man! That looks as brutal as all hell, makes me sore just reading it.

smoothballer
03-24-10, 9:05 am
Sick work my man! That looks as brutal as all hell, makes me sore just reading it.

Thanks brother. It was a killer workout that I hope will get me through a couple of my sticking points.

boyer77
03-24-10, 4:28 pm
SUTAS it is man!!!:) 2 hours and counting before I punish my legs. You got me motivated smooth...

mritter3
03-24-10, 4:43 pm
great leg session man...way to incorporate some brutal HRT...way to get it done.

smoothballer
03-24-10, 4:50 pm
SUTAS it is man!!!:) 2 hours and counting before I punish my legs. You got me motivated smooth...

Go kill it brother. T minus 1 hour till I crush chest and shoulders.


great leg session man...way to incorporate some brutal HRT...way to get it done.

Thanks bro! I love me some HRT when I have a partner there. Too bad he starts baseball in a few weeks otherwise I would be all over the Iron Contest with you guys. Good luck with it man. I look forward to seeing all the crazy mass being out on.

Mr. Dead
03-24-10, 5:53 pm
Nice... If that doesn't induce some SUTAS, I don't know what will...

smoothballer
03-24-10, 8:14 pm
Nice... If that doesn't induce some SUTAS, I don't know what will...

LOL...SUTAS was in full effect! It started during the workout when I had to go downstairs after leg press to use the Flowmotion Squat Machine and then had to walk back up to use the Leg Curl Machine.

smoothballer
03-24-10, 8:27 pm
Barbell Press - Warm-up, 175 x 8+4, 175 x 8+4

Smith Incline DB Press - Warm-Up, 145 x 8+4, 145 x 8+4

Pec Dec Flies - Warm-up, 135 x 8+4, 135 x 8+4

Smith Military Press - Warm-Up, 85 x 8+4, 85 x 8+4

Lat Raises - Warm-Up, 10's x 8+4, 10's x 8+4

Barbell Shrugs - Warm-up, 185 x 8+4, 185 x 8+4

My ego got me a little on the bench press. I should have just went up 5 lbs instead of 10. I was gassed on the last few forced negatives. I don't know what it is, but I never go for the 2.5 lb plates. I gotta just get past my ego and use them. I know slow and steady increases in weight = big gains. Other than that the rest of the workout went well. I was totally drained by the end. I had no time to get in any abs so I will have to work them in another day. I can't wait for the new YMCA to open in the area, it should take some of the people out of my gym and free up some equipment. Right now I am constantly waiting to use things, but enough bitching...I got my shit done and that's all that matters.

Wingman
03-24-10, 8:49 pm
Stong chest that chest and shoulder combo is brutal. Give in too the pain haha. And the ego is sometimes hard to drop but its not always a bad thing to have my man. keep it rockin big guy.

Phil800101
03-25-10, 12:38 am
Solid work my man! Looks killer, HRT is some serious shit.

boyer77
03-25-10, 10:35 am
Nice chest work... I don't know if I could handle chest and shoulders in the same day, I'd still be in bed whining like a little girl...

smoothballer
03-25-10, 8:20 pm
Stong chest that chest and shoulder combo is brutal. Give in too the pain haha. And the ego is sometimes hard to drop but its not always a bad thing to have my man. keep it rockin big guy.

Thanks Drew! Definitely brutal!


Solid work my man! Looks killer, HRT is some serious shit.

HRT is awesome! I am totally drained by the end of the workout.


Nice chest work... I don't know if I could handle chest and shoulders in the same day, I'd still be in bed whining like a little girl...

This is the first workout plan that I have done chest and shoulders on the same day, it is brutal but this is what Rage has set for me. He says...I do!

smoothballer
03-25-10, 8:24 pm
Deadlift - Warm-Up, 275 x 10, 275 x 11 PR

Wide Grip Pull-Ups - Warm-Up, BW-46 x 8+4, BW-46 X 8+4

T-Bar Rows - Warm-Up, 90 x 8+4, 90 x 8+4

Close Grip Pulldowns - Warm-Up, 135 x 8+4, 135 x 8+4

Reverse Pec Dec - Warm-Up, 75 x 8+4, 75 x 8+4

Calf Raises (Smith Machine) - Warm-Up, 235 x 8+4, 235 x 8+4

Calf Extensions (Leg Press) - Warm-Up, 540 x 8+4, 630 x 8+4

And Done!

Wingman
03-25-10, 8:53 pm
nice back and calves that was my split today haha.

Phil800101
03-26-10, 3:35 am
Awesome work bro! No doubt you're feeling that right about now.

mritter3
03-26-10, 8:38 am
strong back workout there baller.....i like that you are incorporating the HRT into it, hows it treating ya?

smoothballer
03-26-10, 9:39 am
nice back and calves that was my split today haha.

I have found that Back and Calves work well together. I used to do calves on leg day, but they (and I) were too fatigued to really hit them hard.


Awesome work bro! No doubt you're feeling that right about now.

Definitely felt that last night when I hit the sack. I am a little sore today, but I think the PM helped out with that.


strong back workout there baller.....i like that you are incorporating the HRT into it, hows it treating ya?

Thanks man! HRT is working awesome for me. I think I got most of the weights down that I need to use which was pretty hard to figure out...not too light and definitely not too heavy. I got a couple more week left with my training partner before he starts baseball so I am gonna do as much HRT as I can in that time. Loving the pain!

Wingman
03-26-10, 6:54 pm
Hell ya i did legs on tuesday this week and when i got home i fell out of my car when i tried to stand up.

smoothballer
03-26-10, 7:21 pm
HRT was taking a long time in the gym this week so I couldn't fit abs in so I decided to go for a little while after work and hit em hard. Don't remember the weights, but here is what I did:

- Cable Crunches - 4 x 25

- Cable Chop-Downs - 3 x 12 each side

- Cable Chop-Ups - 3 x 12 each side

- Weighted Knee-Ups - 3 x 12

- Lying Leg Lifts - 3 x 12

- Medicine Ball Throws - 3 x 15

- Plank- 1 x 60 sec

- Side Plank - 1 x 60 each side

Hit the sauna for awhile to relax and headed home. Now to Outback for some juicy steak...Oh Yeah!

Phil800101
03-26-10, 11:25 pm
Nice work bro!

smoothballer
03-28-10, 6:05 pm
Tricep Pushdowns (Straight Bar) - Warm-Up, 120 x 12, 150 x 10

Weighted Partial Dips - BW Warm-Up, BW+45 x 10, BW+70 x 9 PR -> BW x 10 (Dropset)

Lying DB Ext - Warm-Up, 70 x 11, 80 x 10

Incline Curls - Warm-Up, 40's x 10, 40's x 11

Hammer Curls - 45 x 10, 45 x 11

Cable Curls (EZ Bar) - Warm-Up, 100 x 10, 120 x 10, 120 x 12 -> 90 x 8 -> 60 x 10 -> 30 x 15 (Dropset)

Reverse Forearm Curls - 3 x 15
-Superset-
Forearm Curls - 3 x 15

Arms felt huge after this workout. Had no partner for HRT today, so I took the opportunity to see what all that work has been doing for me. It was most noticeable on the dips, I got up there to do my BW warm-ups and they felt so easy. I thought twice about adding a 25 lb plate to the 45, but I said fuck it let's see what I can do and I surprised the hell out of myself getting 9. Overall a really good start to the week!

Wingman
03-28-10, 6:46 pm
great work on dips big man. expectin great stuff from all this hard work.

Phil800101
03-28-10, 7:06 pm
Nice gun show bro, congrats on the PR! I bet you had one hell of a pump.

smoothballer
03-29-10, 9:18 am
great work on dips big man. expectin great stuff from all this hard work.

Thanks man! Dips are one of my favorite tricep lifts. It took me a while to be able to do them with just my body weight, so it is awesome that I can now add some additional weight.


Nice gun show bro, congrats on the PR! I bet you had one hell of a pump.

Definitely had one hell of a pump going! Arms nice and swole!

Wingman
03-29-10, 10:12 am
ya dude i kno exactly what u mean. i wanna be able to pump out 30 with BW.

B Con
03-29-10, 10:26 am
Killer arms session.... blow 'em up.

Big C
03-29-10, 10:27 am
Nice work going on in here big bro........I didn't realize you were from Ohio.

You interested in making a future ABC training session in the Canton/Arkon area?

smoothballer
03-29-10, 10:41 am
ya dude i kno exactly what u mean. i wanna be able to pump out 30 with BW.

The pump with 30 reps would be insane!


Killer arms session.... blow 'em up.

Thank B. I love me a killer arm day!


Nice work going on in here big bro........I didn't realize you were from Ohio.

You interested in making a future ABC training session in the Canton/Arkon area?

Thanks C! Yup I'm another Ohio Animal. I would definitely be interested in and Akron/Canton ABC. Only about an hour or so from me. I went to the National ABC at the Arnold and now I'm hooked. I was gonna go to the C-Bus one, but I will be out of town that day. Just let me know.

D-NUTZ
03-29-10, 2:33 pm
Congrats on the PR bro! Good stuff.

smoothballer
03-29-10, 2:57 pm
Congrats on the PR bro! Good stuff.

Thanks TS! Got a really good pump going!

Wingman
03-29-10, 3:18 pm
no doubt dude. imma be adding them to arm days. i have them on chest days now but i need the extra work.

smoothballer
03-29-10, 3:23 pm
no doubt dude. imma be adding them to arm days. i have them on chest days now but i need the extra work.

I like them on arm day too but I either do partial dips or ones where my body is more vertical to I don't engage my chest as much and really hit my triceps.

Wingman
03-29-10, 3:38 pm
thats prolly what ill be doing jus keep the motion to a minimum and the pump to a maximum haha

shortstack
03-29-10, 4:06 pm
What's up SB??? Take it easy on those abs bro, that's more ab work in one day than I've done in the last 2 years I think. haha

Nice work, keep at it.

Jeremy

smoothballer
03-29-10, 4:29 pm
What's up SB??? Take it easy on those abs bro, that's more ab work in one day than I've done in the last 2 years I think. haha

Nice work, keep at it.

Jeremy

LOL! I think I may have overdone it a little cause I am still a little sore. I like doing weigted an exercises over just crunches. I feel like I am actually making them work.

smoothballer
03-29-10, 10:31 pm
Leg Extensions - Warm-Up, 150 x 8+4, 165 x 8+4

Leg Press - Warm-Up, 360 x 8+4, 360 x 8+4

Squats (Flowmotion Squat Machine) - Warm-Up, 140 x 8+4, 160 x 8+4, 180 x 8+4

Seated Leg Curls - Warm-Up, 150x 8+4, 130 x 8+4

Standing Leg Curls - Warm-Up, 50 x 8+4, 60 x 8+4

Kind of struggled on the Leg Press HRT. My heels kept coming up towards the bottom of the lift. So I wasn't using my quads much at all to help lift the weight. I made up for it on the Squats...I wasn't happy that I could have done more after the 2nd set so I bumped it up 20 lbs and did another set. Killer burn!

Phil800101
03-30-10, 12:49 am
Now that's what I call a wheels session! You're going to be feeling that for sure bro.

Firedrake
03-30-10, 12:51 am
NICE leg day! Now I'm eager for mine, tomorrow morning!

smoothballer
03-30-10, 11:09 am
Now that's what I call a wheels session! You're going to be feeling that for sure bro.

Legs are sore as hell today. The stairs we're interesting when I tried to go downstairs this morning.


NICE leg day! Now I'm eager for mine, tomorrow morning!

Thanks Jim! Go kill it!

smoothballer
03-30-10, 12:33 pm
I have been doing a lot of thinking lately and I wanted to get some of my thoughts down.

This game is something that constantly has you evaluating yourself and the biggest critic in the world is yourself. *This is a long-term sport whose results don’t show up overnight and this can put a strain on one’s mind thinking did I lift enough? Did I lift too much that I over-trained? *Did I do enough cardio? *Did I eat enough? *Did I eat too much? *Am I using the right supplements? *This can be very taxing especially for people like me who are so very hard on themselves, never feeling like they are doing it right. *I look around the gym sometimes and ask myself, do I really belong with some of these guys? *They are putting more weight (sometimes much more) weight that I am and when they do my weights it looks so effortless. *Then I have to step back and take a look at where I came from, a fat ass that had almost no muscle. *I have to remember the countless hours in the gym building my strength and running off my fat. *Looking back on it now seems like a blur. *Patience is the key to this game and sometime you just have to beat that into your brain. *You didn’t lose the weight overnight; you didn’t get to where you are overnight, so why would you think that you are going to bulk up to Hulk status overnight? *So I start to look at it another way. *I set short term goals week to week to bring out the inner beast in myself and set very solid longer term goals to work towards. *I cannot be changing these longer goals, constantly thinking about what the next goal is going to be. *I need to focus 150% of myself into what I am doing NOW.

So right now, I am on a clean bulk and have been for the past 8 weeks. *I am trying to gain mass while trying to lean out a little because my body fat percentage is not where it needs to be. *So I will eat my meals like clockwork, take my sups on schedule, get proper rest, and work my ass off in the gym. *I will not stop or even think about stopping until I reach both my short and long term goals.

-Derek

Phil800101
03-30-10, 12:36 pm
Right on bro!

smoothballer
03-31-10, 10:00 pm
Barbell Press - Warm-up, 185 x 10, 185 x 9, 135 x 10

Incline DB Flies - 40's x 10, 45's x 10

Decline BB Press - 185 x 9, 185 x 6

Smith Seated Military Press - Warm-Up, 95 x 10, 105 x 9

Side Lat Raises - 20's x 10, 20's x 15
-Superset
Front Lat Raises - 20's x 10, 25 x 12

BB Shrugs - 225 x 10, 225 x 10, 135 x 20

No partner for HRT today so I took the opportunity to see what the last month of HRT has done for me. I last hit chest/shoulder regularly the Wed before the Arnold. I was damn happy with my progress I added 10 lbs to my bench press with the same number of reps (10 and 9)...I almost had the 10th rep too. Not sure what that comes out to with my max, but it has to be good. It lit a fire under my ass for the rest of the workout. I really needed one of these days because I was starting to doubt myself.

I also tried a different type of warm-up. Usually I just warm up with the bar then throw 135 on and do like 8-10 reps. Now I did 8 reps with 35% of my working set, 4 x 50%, 75 x 2, 90% x 1. I felt a lot better going into it. The gym was also extra cold today so I threw in 5 min on the bike when I got there to get the blood flowing. I swear just because the outside temp hit a whopping 60 degrees doesn't mean the air condition needs to be cranked on. It is what it is, so I just throw on a hoodie to get my muscles warm and sweat pumping.

Wingman
03-31-10, 10:17 pm
I have been doing a lot of thinking lately and I wanted to get some of my thoughts down.

This game is something that constantly has you evaluating yourself and the biggest critic in the world is yourself. *This is a long-term sport whose results don’t show up overnight and this can put a strain on one’s mind thinking did I lift enough? Did I lift too much that I over-trained? *Did I do enough cardio? *Did I eat enough? *Did I eat too much? *Am I using the right supplements? *This can be very taxing especially for people like me who are so very hard on themselves, never feeling like they are doing it right. *I look around the gym sometimes and ask myself, do I really belong with some of these guys? *They are putting more weight (sometimes much more) weight that I am and when they do my weights it looks so effortless. *Then I have to step back and take a look at where I came from, a fat ass that had almost no muscle. *I have to remember the countless hours in the gym building my strength and running off my fat. *Looking back on it now seems like a blur. *Patience is the key to this game and sometime you just have to beat that into your brain. *You didn’t lose the weight overnight; you didn’t get to where you are overnight, so why would you think that you are going to bulk up to Hulk status overnight? *So I start to look at it another way. *I set short term goals week to week to bring out the inner beast in myself and set very solid longer term goals to work towards. *I cannot be changing these longer goals, constantly thinking about what the next goal is going to be. *I need to focus 150% of myself into what I am doing NOW.

So right now, I am on a clean bulk and have been for the past 8 weeks. *I am trying to gain mass while trying to lean out a little because my body fat percentage is not where it needs to be. *So I will eat my meals like clockwork, take my sups on schedule, get proper rest, and work my ass off in the gym. *I will not stop or even think about stopping until I reach both my short and long term goals.

-Derek

dude this is what its all about and ur not alone my man. i hav been thinkin non stop of where want to be and how im getting there. i talked to my parents today and i think they r finally on bored to let me start rages bulkers diet.. u hva been in this game longer than me my man and experience is the key thing. progress and results r the drive, but none of it works if u aint satisfied my man. so what someone else can bench more, but you also hav to think...when they are done at the gym do they hav anything left? i know for a fact that u leave it all out there and if u hav one ounce of energy left u kno u didnt push it. jus keep that strong head of urs up and u will be blastin them weights. remember brother All It Takes Is All You Got.

Kon_Rock
03-31-10, 10:36 pm
Good stuff man that a solid chest and shoulder day. Very good! Keep hitting it hard

Firedrake
04-01-10, 12:23 am
Your thoughts are true of probably every single one of us. I'm always questioning whether or not I've done "enough" (whatever that may be), or whether I've pushed hard enough or gone long enough or . . . or . . . or.

I look at myself in the mirror and see how much I have to get done in the next 16 weeks, and it's more than a little daunting, even after sitting down with Rage on Monday and him telling me I'm right where I need to be.

Yet, like you, I have to go back and look at where I -was-. Three years ago, I couldn't walk without a cane, and was slowly losing all control of my legs. It took major back surgery and a year of recovery before I could even get back TO the gym. When I did, I weighed 283 pounds and was 34% bodyfat. I keep going back and looking at my pics (I even set up a folder on facebook called "back history" to keep an eye on my progress), to remind myself how far I've come.

This is a Journey, and those small goals are signposts on that road that we use to measure our daily progress. We don't think about the three thousand miles across the country. We just measure the miles between tanks of gas, or the mileposts on the highway, and just keep cruising!

Keep it going, my brother! We're on this road together.

Wingman
04-01-10, 1:18 am
Your thoughts are true of probably every single one of us. I'm always questioning whether or not I've done "enough" (whatever that may be), or whether I've pushed hard enough or gone long enough or . . . or . . . or.

I look at myself in the mirror and see how much I have to get done in the next 16 weeks, and it's more than a little daunting, even after sitting down with Rage on Monday and him telling me I'm right where I need to be.

Yet, like you, I have to go back and look at where I -was-. Three years ago, I couldn't walk without a cane, and was slowly losing all control of my legs. It took major back surgery and a year of recovery before I could even get back TO the gym. When I did, I weighed 283 pounds and was 34% bodyfat. I keep going back and looking at my pics (I even set up a folder on facebook called "back history" to keep an eye on my progress), to remind myself how far I've come.

This is a Journey, and those small goals are signposts on that road that we use to measure our daily progress. We don't think about the three thousand miles across the country. We just measure the miles between tanks of gas, or the mileposts on the highway, and just keep cruising!

Keep it going, my brother! We're on this road together.

well said my man. well said

Shawn Rainey
04-01-10, 1:57 am
Hey man, I just read thou some of your log, Your doing awesome! We all have been there. It took me 10 years of rest after a major injury to get back to the gym.. all the while I was getting fat. ( still carry extra in my gut area but its slowly triming a bit ) But when I came back to the gym after 10 years off I was determined to push myself way past any point I was before. After 14 months back I have bench press 578 lbs in comp.

All im saying is... all is it takes is drive. that never get up attitude, wont quit because you know someone else is where you are or have been and they are doing the same thing. When I train I feel like im in a rocky movie, I just visualize my competition and how they are probably training and I can't let myself not work harder than them.

Here is a quote my dad told me as a kid that I try to live by...

Success is what happens when preparation meets opportunity! Just think about that and the sky is the limit my friend! good luck with the training!

Phil800101
04-01-10, 4:22 am
Nice work my man! Looking strong, congrats on the progress.

smoothballer
04-01-10, 11:41 am
dude this is what its all about and ur not alone my man. i hav been thinkin non stop of where want to be and how im getting there. i talked to my parents today and i think they r finally on bored to let me start rages bulkers diet.. u hva been in this game longer than me my man and experience is the key thing. progress and results r the drive, but none of it works if u aint satisfied my man. so what someone else can bench more, but you also hav to think...when they are done at the gym do they hav anything left? i know for a fact that u leave it all out there and if u hav one ounce of energy left u kno u didnt push it. jus keep that strong head of urs up and u will be blastin them weights. remember brother All It Takes Is All You Got.

Thanks Drew! It is hard sometimes to know I am on the right path, but I have to trust my heart and keep pushing myself. Sometimes my damn brain just keeps getting in the way. And every once in awhile it clicks that you are making progress. Good luck with Rage's bulkers diet. Rage knows his shit. I have been on it for 8 weeks now and have seen gains in strength and mass while I am pretty sure I have lost body fat. I am going to get tested soon to find out.


Good stuff man that a solid chest and shoulder day. Very good! Keep hitting it hard

Thanks Rock! I have began to love the pain that is chest/shoulders day. It is brutal, but effective!


Your thoughts are true of probably every single one of us. I'm always questioning whether or not I've done "enough" (whatever that may be), or whether I've pushed hard enough or gone long enough or . . . or . . . or.

I look at myself in the mirror and see how much I have to get done in the next 16 weeks, and it's more than a little daunting, even after sitting down with Rage on Monday and him telling me I'm right where I need to be.

Yet, like you, I have to go back and look at where I -was-. Three years ago, I couldn't walk without a cane, and was slowly losing all control of my legs. It took major back surgery and a year of recovery before I could even get back TO the gym. When I did, I weighed 283 pounds and was 34% bodyfat. I keep going back and looking at my pics (I even set up a folder on facebook called "back history" to keep an eye on my progress), to remind myself how far I've come.

This is a Journey, and those small goals are signposts on that road that we use to measure our daily progress. We don't think about the three thousand miles across the country. We just measure the miles between tanks of gas, or the mileposts on the highway, and just keep cruising!

Keep it going, my brother! We're on this road together.

Jim, you are definitely and inspiration my man. I can only hope to have the same drive for the weights when I am your age. It is hard to look back and see the bad stuff, but then you take a look at it in a different light and say...goddamn, I can't believe that was me. Look at where I am now! This forum has helped me out so much. I was a lurker for so long, but once I started my journey and started talking to people on here I have never been more motivated.


Hey man, I just read thou some of your log, Your doing awesome! We all have been there. It took me 10 years of rest after a major injury to get back to the gym.. all the while I was getting fat. ( still carry extra in my gut area but its slowly triming a bit ) But when I came back to the gym after 10 years off I was determined to push myself way past any point I was before. After 14 months back I have bench press 578 lbs in comp.

All im saying is... all is it takes is drive. that never get up attitude, wont quit because you know someone else is where you are or have been and they are doing the same thing. When I train I feel like im in a rocky movie, I just visualize my competition and how they are probably training and I can't let myself not work harder than them.

Here is a quote my dad told me as a kid that I try to live by...

Success is what happens when preparation meets opportunity! Just think about that and the sky is the limit my friend! good luck with the training!

Thanks for stopping by brother. I took often invision myself as Rocky when I hit the plates. I love the training scenes from Rocky IV in the barn and up the mountain. Nothing gets me more pumped up. That is a great quote from your father...obviously a very wise man!


Nice work my man! Looking strong, congrats on the progress.

Thanks Phil! It is nice to see that all my hard work is starting to pay off with some progress. And just in time too, I had been kind of down on myself a few days earlier.

Wingman
04-01-10, 1:59 pm
Thanks Drew! It is hard sometimes to know I am on the right path, but I have to trust my heart and keep pushing myself. Sometimes my damn brain just keeps getting in the way. And every once in awhile it clicks that you are making progress. Good luck with Rage's bulkers diet. Rage knows his shit. I have been on it for 8 weeks now and have seen gains in strength and mass while I am pretty sure I have lost body fat. I am going to get tested soon to find out.



Thanks Rock! I have began to love the pain that is chest/shoulders day. It is brutal, but effective!



Jim, you are definitely and inspiration my man. I can only hope to have the same drive for the weights when I am your age. It is hard to look back and see the bad stuff, but then you take a look at it in a different light and say...goddamn, I can't believe that was me. Look at where I am now! This forum has helped me out so much. I was a lurker for so long, but once I started my journey and started talking to people on here I have never been more motivated.



Thanks for stopping by brother. I took often invision myself as Rocky when I hit the plates. I love the training scenes from Rocky IV in the barn and up the mountain. Nothing gets me more pumped up. That is a great quote from your father...obviously a very wise man!



Thanks Phil! It is nice to see that all my hard work is starting to pay off with some progress. And just in time too, I had been kind of down on myself a few days earlier.

good deal my man. ill keep ya posted when the next ABC is that im going to looking forward to throwin down with ya

smoothballer
04-01-10, 2:12 pm
good deal my man. ill keep ya posted when the next ABC is that im going to looking forward to throwin down with ya

Sounds good brother

smoothballer
04-01-10, 10:11 pm
Deadlift - Warm-Up, 285 x 10, 285 x 11 PR

Wide Grip Pull-Ups - Warm-Up, BW-46 x 8+4, BW-40 X 8+4

T-Bar Rows - Warm-Up, 100 x 8+4, 100 x 8+4

Close Grip Pulldowns - Warm-Up, 150 x 8+4, 150 x 8+4

Reverse Pec Dec - Warm-Up, 90 x 8+4, 90 x 8+4

Calf Raises (Smith Machine) - Warm-Up, 225 x 8+4, 225 x 8+4

Calf Extensions (Leg Press) - Warm-Up, 630 x 8+4, 630 x 8+4

Got a chalk bag and snuck it into the gym cause they don't like chalk there. It really didn't make a mess so no problems. What a difference it made with my deadlift grip. I refuse to use straps. And the results...another PR! Also, gotta love the trainer that attempted to make a snide joke as I finished my first set, "You are sure making a lot of noise". My response, "Yup".

Then I hit up the HRT for a brutal workout. I was completely drained leaving the gym. No better feeling!

Birdman
04-01-10, 10:14 pm
nice PR bro, keep on killin it

Wingman
04-02-10, 12:56 am
keep at it!

Phil800101
04-02-10, 1:27 am
Sick work my man, congrats on the PR! No doubt you were spent after all of that.

Kon_Rock
04-02-10, 10:25 am
Great stuff man! Ha...its a Freaking gym people not a church, make some noise. Keep making that noise and moving big weight. Way to go bud

mritter3
04-02-10, 10:30 am
great back session baller....gotta love the gym goers that like the "quiet" atmosphere...if so go to a yoga class, and stay away from the iron..cuz yelling and clanging is just a part of it...lol

smoothballer
04-02-10, 10:47 am
nice PR bro, keep on killin it

Thanks B-Man!


keep at it!

Will do man!


Sick work my man, congrats on the PR! No doubt you were spent after all of that.

Thanks Phil! No better feeling than a PR!


Great stuff man! Ha...its a Freaking gym people not a church, make some noise. Keep making that noise and moving big weight. Way to go bud

My thoughts exactly. If you don't want to hear weights clanking on the ground, put in some fucking headphones cause you ain't gonna stop me from doing it.


great back session baller....gotta love the gym goers that like the "quiet" atmosphere...if so go to a yoga class, and stay away from the iron..cuz yelling and clanging is just a part of it...lol

Most of the trainers there suck ass! They definitely don't like people like me. Oh well, fuck em! I do what I have to do.

smoothballer
04-02-10, 3:10 pm
Took the opportunity on my day off from work to go get BODPOD Tested to check my BF%.

Here are the results:
Weight = 191.5 lbs
Fat = 18.4% - 35.3 lbs
Lean = 81.6% - 156.2 lbs
Est. RMR = 1893 kcal/day

Not exactly what I was hoping for...

My BF% tells me I should cut, but my heart says I should bulk. I really need to add some more mass to my frame. I finally understand the importance of diet in this whole thing so unless Rage says otherwise I am going to continue on my clean bulk.

Firedrake
04-02-10, 4:35 pm
Properly done, you CAN lose bodyfat on a clean bulk. Talk to Rage. He won't steer you wrong.

smoothballer
04-02-10, 7:52 pm
Properly done, you CAN lose bodyfat on a clean bulk. Talk to Rage. He won't steer you wrong.

Talked to Rage and he said that I shouldn't change anything right now. Just keep going on the clean bulk and get another test done in a month or so. I am figuring maybe towards the end of May will be good. If I was preparing for a contest or something I would probably go every month.

smoothballer
04-02-10, 7:57 pm
Treadmill Incline Walking Incline - 5, Speed - 4.0) - 30 min

Abs
- Cable Crunches - 4 x 25

- Cable Chop-Downs - 3 x 10 each side

- Cable Chop-Ups - 3 x 10 each side

- Weighted Knee-Ups - 3 x 10

- Lying Leg Lifts - 3 x 10

- Medicine Ball Throws - 3 x 15

After the BODPOD test I was motivated to go to the gym even though I had done all my body parts for the week so I figured I would do some abs and such. I know that I am not really supposed to do cardio, but I wanted a good sweat going for abs so I figured a little incline walking wouldn't hurt.

Wingman
04-02-10, 9:02 pm
Properly done, you CAN lose bodyfat on a clean bulk. Talk to Rage. He won't steer you wrong.

definetly seconded...i hav been losely following Rage's diet and i hav gotten my abs back in a short week while retaining all muscle mass. u got it man ur gonna get huge and laen out for sure keep at it.

Phil800101
04-05-10, 1:18 am
Solid work bro!

Sounds like a plan.

B Con
04-05-10, 10:05 am
Rage definitely knows his stuff and yeah you will have a great recomp type of effect going on. Keep up the hard work... your bodpod isn't that bad... give it time. I know it's so easy to want to cut over the summer... keep going strong and add that mass

smoothballer
04-05-10, 12:01 pm
definetly seconded...i hav been losely following Rage's diet and i hav gotten my abs back in a short week while retaining all muscle mass. u got it man ur gonna get huge and laen out for sure keep at it.

Thanks man! Glad to see you are seeing some quick results.


Solid work bro!

Sounds like a plan.

Appreciate it Phil! I shall stay the course.


Rage definitely knows his stuff and yeah you will have a great recomp type of effect going on. Keep up the hard work... your bodpod isn't that bad... give it time. I know it's so easy to want to cut over the summer... keep going strong and add that mass

Recomp is so hard to judge and I think that is why I start to doubt myself sometimes. It is much easier when you can see the weight go up for a bulk or down for a cut. The BODPOD really just shows that I still have some lingering fat from my heavy days. I am definitely gonna continue with the bulk and wait quite awhile to cut.

smoothballer
04-05-10, 9:54 pm
Smith Barbell Press - Warm-up, 175 x 8+4, 175 x 8+4

Smith Incline DB Press - Warm-Up, 145 x 8+4, 145 x 8+4

Pec Dec Flies - Warm-up, 150 x 8+4, 150 x 8+4

Shoulder Press Machine - Warm-Up, 90 x 8+4, 80 x 8+4

Lat Raises - Warm-Up, 10's x 8+4, 10's x 8+4

Barbell Shrugs - Warm-up, 195 x 8+4, 195 x 8+4, 105 x 50

Switched things up this week cause I couldn't work out on Easter and I am getting my wisdom teeth out on Friday...yay :-/ While I went into the gym thinking it would be leg day, it worked out better for our schedules to do chest/shoulders today. And boy was I happy we did. It has been awhile since I did chest at the beginning of the week being fresh. Killed the chest!

Per Rage's suggestion we switch BB Bench over to the Smith Machine to take the stress off the stabilizers with the forced negatives and put the pressure of the forced negatives right at the pecs. It was so much better...really felt the burn!

Also switched from Smith Military Presses over to the Machine Shoulder Press to try it out. Made the decision since the Smith Machine only allows the bench to sit at an angle or the bar comes down on your head. Got a really good burn with it. Wish my gym had the Hammer Strength Shoulder Press...that thing is awesome!

Also got a huge rush of adrenaline on my last set of Shrugs after watching my little bro put up 315 on the bench. Killed the last set of Forced Negatives and then I threw in a set of 50 burn outs! Yeah Boyeeeeee! Gotta get those mountains!

Big C
04-05-10, 10:08 pm
What's up SB......nice lookin HRT training session......the shoulder/chest combo isn't for the weak that's for sure. I was doing that at one point. Keep up the great work brother.

Wingman
04-05-10, 11:27 pm
Great work dude! you going to the OV ABC may 15th?

T o m m Y
04-05-10, 11:30 pm
Took the opportunity on my day off from work to go get BODPOD Tested to check my BF%.

Here are the results:
Weight = 191.5 lbs
Fat = 18.4% - 35.3 lbs
Lean = 81.6% - 156.2 lbs
Est. RMR = 1893 kcal/day

Not exactly what I was hoping for...

My BF% tells me I should cut, but my heart says I should bulk. I really need to add some more mass to my frame. I finally understand the importance of diet in this whole thing so unless Rage says otherwise I am going to continue on my clean bulk.

Where do you get that test done?
How much is it?

Phil800101
04-06-10, 3:32 am
Sick work bro! Looks intense and brutal.

D-NUTZ
04-06-10, 8:46 am
Solid HRT session my man! Enjoy the soreness!

smoothballer
04-06-10, 1:31 pm
What's up SB......nice lookin HRT training session......the shoulder/chest combo isn't for the weak that's for sure. I was doing that at one point. Keep up the great work brother.

Thanks C! It is a brutal combo. I am always pumped for it. Really kills the upper body!


Solid HRT session my man! Enjoy the soreness!

Loving it brother!


Sick work bro! Looks intense and brutal.

Oh it was. Loving the pain!


Where do you get that test done?
How much is it?

I got the test done at a place called Powerhouse Gym, but a lot of colleges have them. Go to http://www.bodpod.com/clients/locator. It cost me 30 bucks. I didn't think it was a bad price for such an accurate test.


Great work dude! you going to the OV ABC may 15th?

Thanks man! Not sure about the ABC yet. That is quite a hike for me to get down there.

C.Coronato
04-06-10, 2:13 pm
Looking good on the HRT .. thats no joke. Rage knows his shit.

shortstack
04-06-10, 2:15 pm
Nice work in here SB. Stay after that HRT and you'll blow up like crazy.

See ya bro,

Jeremy

smoothballer
04-06-10, 3:57 pm
Looking good on the HRT .. thats no joke. Rage knows his shit.

Thanks TTL! I am really enjoying the pain of HRT, as sick as that sounds! Rage has me definitely on the right path.


Nice work in here SB. Stay after that HRT and you'll blow up like crazy.

See ya bro,

Jeremy

Thanks Jeremy! I am starting to see the results from HRT. They started slow, but now it seems like things are really starting to take off.

Firedrake
04-06-10, 5:12 pm
I really envy you -- I wish I had an available partner to work HRT with.

smoothballer
04-06-10, 8:02 pm
I really envy you -- I wish I had an available partner to work HRT with.

I got my partner for another week or two for HRT until he starts baseball. And I am planning on taking full advantage!

NJC_Manhattan
04-06-10, 8:17 pm
HRT partner is solid man. Youll get strong gains

smoothballer
04-06-10, 8:25 pm
HRT partner is solid man. Youll get strong gains

Yup, I am loving the HRT. It is amazing how the gains are starting to come. They are not as noticeable during the HRT sessions, but when I don't have a partner and go back to the normal sets the strength is so much more.

smoothballer
04-06-10, 8:31 pm
Deadlift - Warm-Up, 295 x 9, 295 x 7

Wide Grip Pull-Ups - Warm-Up, BW-46 x 8+4, BW-46 X 8+4

Smith BB Rows - Warm-Up, 105 x 8+4, 105 x 8+4

Close Grip Pulldowns - Warm-Up, 150 x 8+4, 150 x 8+4

Reverse Pec Dec - Warm-Up, 75 x 8+4, 75 x 8+4

Well, I finally found my working Deadlift set. 295 it will be until I can get +10 for 2 sets. Overall the sets felt really good. Really good pulls and stopped before I strained something. Deadlifts are becoming one of my favorites...as sick as that sounds ;-)

Switched a few things up today. I'm done with the awkward T-Bar row machine thing and moved over to the Smith for some BB Rows. Killer pump on it! Back felt fucking huge. Also, skipped calves today since the week is switched around and I am doing legs on Thursday. Don't want the calves holding me back. Prolly gonna throw in a few sets at the end of leg day.

Firedrake
04-06-10, 8:35 pm
Looking good -- we were doing HRT BB Rows a couple of weeks ago with Tempus, AZN-BEEF, BigOTT and I -- really killer feeling.

Wingman
04-06-10, 9:25 pm
Deadlift - Warm-Up, 295 x 9, 295 x 7

Wide Grip Pull-Ups - Warm-Up, BW-46 x 8+4, BW-46 X 8+4

Smith BB Rows - Warm-Up, 105 x 8+4, 105 x 8+4

Close Grip Pulldowns - Warm-Up, 150 x 8+4, 150 x 8+4

Reverse Pec Dec - Warm-Up, 75 x 8+4, 75 x 8+4

Well, I finally found my working Deadlift set. 295 it will be until I can get +10 for 2 sets. Overall the sets felt really good. Really good pulls and stopped before I strained something. Deadlifts are becoming one of my favorites...as sick as that sounds ;-)

Switched a few things up today. I'm done with the awkward T-Bar row machine thing and moved over to the Smith for some BB Rows. Killer pump on it! Back felt fucking huge. Also, skipped calves today since the week is switched around and I am doing legs on Thursday. Don't want the calves holding me back. Prolly gonna throw in a few sets at the end of leg day.

Way to be on them Deads. they are the best. no better feeling than pulling raw weight off the ground. keep pullin man u r doing fucking excellent!

Wingman
04-06-10, 9:27 pm
I really envy you -- I wish I had an available partner to work HRT with.

Ill be ur partner Jim =P jus fly me out haha

Phil800101
04-07-10, 1:06 am
Nice work bro! Looking strong.

B Con
04-07-10, 10:30 am
Your lower back is gonna be fried.

smoothballer
04-07-10, 9:51 pm
Looking good -- we were doing HRT BB Rows a couple of weeks ago with Tempus, AZN-BEEF, BigOTT and I -- really killer feeling.

Definitely gonna be a staple on HRT Back day. Loved the pump!


Way to be on them Deads. they are the best. no better feeling than pulling raw weight off the ground. keep pullin man u r doing fucking excellent!

Thanks bro! Deads are one of my favorites!


Nice work bro! Looking strong.

Appreciate it Phil. Strength is definitely going up.


Your lower back is gonna be fried.

Yup definitely fried!

smoothballer
04-07-10, 10:03 pm
Tricep Pushdowns (Straight Bar) - Warm-Up, 150 x 10, 150 x 10

Weighted Partial Dips - BW Warm-Up, BW+45 x 10, BW+45 x 12 PR -> BW x 10 (Dropset)

Skull Crushers - Warm-Up, 75 x 10, 85 x 10

One Arm DB Overhead Ext - 25 x 5(back)/5(front), 30 x 5(back)/5(front)

EZ Bar Curls - Warm-Up, 85 x 10, 85 x 10

Incline Curls - 40's x 9, 40's x 8

Hammer Curls - 40 x 10, 40 x 12 -> 30 x 8 -> 20 x 12 (Dropset)

One Arm Cable Curls - 40 x 10, 50 x 12

Reverse Forearm Curls - 3 x 15
-Superset-
Forearm Curls - 3 x 15

Really wasn't feeling all that pumped up when I hit the gym today. I'm missing a rest day cause of my schedule this week. But I turned a corner after dips...had a inner conversation and the conclusion was "get the fuck over it and give it your all". Really starting to see the strength gains from doing HRT.

Wingman
04-08-10, 8:15 pm
Tricep Pushdowns (Straight Bar) - Warm-Up, 150 x 10, 150 x 10

Weighted Partial Dips - BW Warm-Up, BW+45 x 10, BW+45 x 12 PR -> BW x 10 (Dropset)

Skull Crushers - Warm-Up, 75 x 10, 85 x 10

One Arm DB Overhead Ext - 25 x 5(back)/5(front), 30 x 5(back)/5(front)

EZ Bar Curls - Warm-Up, 85 x 10, 85 x 10

Incline Curls - 40's x 9, 40's x 8

Hammer Curls - 40 x 10, 40 x 12 -> 30 x 8 -> 20 x 12 (Dropset)

One Arm Cable Curls - 40 x 10, 50 x 12

Reverse Forearm Curls - 3 x 15
-Superset-
Forearm Curls - 3 x 15

Really wasn't feeling all that pumped up when I hit the gym today. I'm missing a rest day cause of my schedule this week. But I turned a corner after dips...had a inner conversation and the conclusion was "get the fuck over it and give it your all". Really starting to see the strength gains from doing HRT.

That is some sick shit man! HRT is supposed to be more for size not strength...and u r geting both my man. u keep on killing it. u gonna make it out the OV ABC?

AZN-BEEF
04-08-10, 8:24 pm
solid work in here bro! HRT ftw!

Phil800101
04-08-10, 10:48 pm
Solid work my man! Way to push through and get it done.

smoothballer
04-08-10, 11:25 pm
That is some sick shit man! HRT is supposed to be more for size not strength...and u r geting both my man. u keep on killing it. u gonna make it out the OV ABC?

Strength is one awesome bonus to HRT. Loving it!


solid work in here bro! HRT ftw!

Thanks man! HRT is definitely the way to go!


Solid work my man! Way to push through and get it done.

Thanks bro! Getting to the gym is sometimes the hardest part, once I'm there and going I am all business.

smoothballer
04-08-10, 11:39 pm
Leg Extensions - Warm-Up, 180 x 8+4, 180 x 8+4

Leg Press - Warm-Up, 360 x 8+4, 360 x 8+4

Squats (Flowmotion Squat Machine) - Warm-Up, 180 x 8+4, 180 x 8+4

Seated Leg Curls - Warm-Up, 130x 8+4, 130 x 8+4

Standing Leg Curls - Warm-Up, 50 x 8+4, 50 x 8+4

Fixed the Leg Presses by really focusing on pressing with my heels. Was able to go way deep and drive through. Also becoming a big fan of the Flowmotion Squat HRT. You really feel the pain on these. Not so much a fan of the standing leg curls. When I am not doing HRT I do Stiff Legged Deadlifts, but I don't think these are very functional with HRT. Legs are smoked.

Now for the not so fun news. I have to get my wisdom teeth out tomorrow morning. This is really gonna screw with my diet that I have been so diligent with. I have already been told I can't eat anything for 6 hours before the surgery so no eggs and oatmeal for me. A big breakfast is always such a great way to start my day. Oh well, I gotta do what I gotta do. Hopefully I will be able to get as close to my normal diet as I can in the next few days. Protein shakes will definitely be a staple this weekend.

Phil800101
04-08-10, 11:44 pm
Sick work bro! SUTAS for you my friend.

That sucks. No worries though, a few days and you'll be back to normal. Hope everything goes well!

Firedrake
04-09-10, 12:44 am
Great work, but you're going to be sleeping much of the weekend -- trust me on this one. Yep, protein shakes will be your friend.

Just a speedbump, bro -- you'll be back at it very shortly.

Kon_Rock
04-09-10, 8:43 am
Leg Extensions - Warm-Up, 180 x 8+4, 180 x 8+4

Leg Press - Warm-Up, 360 x 8+4, 360 x 8+4

Squats (Flowmotion Squat Machine) - Warm-Up, 180 x 8+4, 180 x 8+4

Seated Leg Curls - Warm-Up, 130x 8+4, 130 x 8+4

Standing Leg Curls - Warm-Up, 50 x 8+4, 50 x 8+4

Fixed the Leg Presses by really focusing on pressing with my heels. Was able to go way deep and drive through. Also becoming a big fan of the Flowmotion Squat HRT. You really feel the pain on these. Not so much a fan of the standing leg curls. When I am not doing HRT I do Stiff Legged Deadlifts, but I don't think these are very functional with HRT. Legs are smoked.

Now for the not so fun news. I have to get my wisdom teeth out tomorrow morning. This is really gonna screw with my diet that I have been so diligent with. I have already been told I can't eat anything for 6 hours before the surgery so no eggs and oatmeal for me. A big breakfast is always such a great way to start my day. Oh well, I gotta do what I gotta do. Hopefully I will be able to get as close to my normal diet as I can in the next few days. Protein shakes will definitely be a staple this weekend.

Page Bump This Workout.

Great looking legs there. The wisdom teeth, I had mine taken out when I was home one Christmas break and it wasn't bad. I felt great so I went to the gym the next day, which wasn't to smart. I ripped the stitches out of bottoms. Had to go back and thats when the pain started to set in. So good luck man and take a little break and heal up good.

Firedrake
04-09-10, 12:59 pm
I love it when you can give yourself that little boost and make yourself get the work done . . . and somehow you wind up doing better than before!

smoothballer
04-09-10, 7:54 pm
That is some sick shit man! HRT is supposed to be more for size not strength...and u r geting both my man. u keep on killing it. u gonna make it out the OV ABC?

Sorry man, forgot to answer your last question. I am not sure if I am gonna make it down to the Ohio Valley ABC yet. That is quite a hike for me. I am a lot closer to the Cleveland, Akron/Canton, and Toledo ABC. Also the Columbus and Detroit and that far either.


Sick work bro! SUTAS for you my friend.

That sucks. No worries though, a few days and you'll be back to normal. Hope everything goes well!

SUTAS was in effect my friend. Leg soreness usually hits me right after the workout then dies down until 2 days after. Got keep telling myself that I need to take a few days off for this.


Great work, but you're going to be sleeping much of the weekend -- trust me on this one. Yep, protein shakes will be your friend.

Just a speedbump, bro -- you'll be back at it very shortly.

I tried to eat eggs after I got home but I was still all hopped up on the meds and just fell asleep. All I have had since then are protein shakes and yogurt.


Page Bump This Workout.

Great looking legs there. The wisdom teeth, I had mine taken out when I was home one Christmas break and it wasn't bad. I felt great so I went to the gym the next day, which wasn't to smart. I ripped the stitches out of bottoms. Had to go back and thats when the pain started to set in. So good luck man and take a little break and heal up good.

Thanks for the bump. I feel pretty good now, even like I could hit the weights tomorrow, but definitely don't want to pop the stitches. Prolly gonna take a few days off. They want me to take more, but we will see.


I love it when you can give yourself that little boost and make yourself get the work done . . . and somehow you wind up doing better than before!

It really gets the adrenaline flowing when stuff like that happens.

smoothballer
04-09-10, 8:13 pm
All right guys, here is how my day went:

- Woke up feeling refreshed after another PM night

- Really wanted my big breakfast, but wasn't allowed to eat for 8 hours before the procedure. By the time I was in the chair for surgery it was almost 11 AM so I was absolutely starving since I would have normally eaten twice by then.

- After they hooked me up to the heart rate machine, I started messing around with the machine by holding my breath to see what would happen. Apparently if it goes under 50 it starts making weird beeps. The lady was laughing at me. I wasn't too far from 50 anyway and she asked me if I was an athlete cause it was so low. I told her I didn't consider my self an "athlete" but I lift 4-5 time a week. She then gave me the bad news. She told me to wait 5 days before hitting the gym again...so next Wednesday. Bullshit! I was planning on heading back on Sunday...we will see (especially after hearing Kon Rock's story). The problem is that this is my last week with my partner to do HRT...bad timing! I will have to figure something out with him to get the most out of this week.

- When I woke up after being put under for the surgery, I didn't even know the surgery had already happened. I was asking when they were gonna start...haha! I was really loopy. I do remember trying once again to convince the woman there that I could hit the gym again in 2 days. She just laughed and told my wife 5 and pointed towards the door.

- When I got home I had my wife scramble an egg for me to try to eat. It didn't go so well partially cause I was still all doped up. I then crashed for 2+ hours.

- I have spent the rest of the day dozing off, slamming protein shakes, taking some Vicodin, icing my face, and watching TV.

- My wife has really been amazing through this whole thing. I couldn't have done it without her. She has definitely put up with a lot of my bullshit today. I think she is tired of me asking if I could go to the gym...LOL! She is so awesome!

- As a side note, I am curious to see how some of the sups I am on like Pak, Amino Acids, Glutamine, Stak, and PM do with the recovery portion of my wisdom teeth. IMO it can only help...right?

Thanks guys for all the support!
-Derek

Firedrake
04-09-10, 8:31 pm
If they said 5 days, make it five days -- I don't want you popping stitches!

Wingman
04-09-10, 8:46 pm
the doc told me to stay out for three weeks...i couldnt do it, 5 days will seem like forever eether wait it out or take it light. and my heart rate is 42 beats a minute i was told that was good? is it?

Phil800101
04-09-10, 9:41 pm
If they said 5 days, make it five days -- I don't want you popping stitches!

I agree bro, I wouldn't take any chances. If you push it and something goes wrong, you could be out of the gym for longer than five days. I know it's going to suck, but in the long run five days isn't all that long in the grand scheme of things. Rest up, heal up, and when you get back at it you'll be as fired up as all hell and chomping at the bit to get in there and tear some shit up.

smoothballer
04-11-10, 10:55 am
If they said 5 days, make it five days -- I don't want you popping stitches!

The more I think about it the more it makes sense to actually listen to the doc. Yeah I know I am stubborn and that statement sounds stupid. Popping stitches doesn't sound fun at all.


the doc told me to stay out for three weeks...i couldnt do it, 5 days will seem like forever eether wait it out or take it light. and my heart rate is 42 beats a minute i was told that was good? is it?

Not sure about the heart rate man. Gonna actually listen to the doc this time.


I agree bro, I wouldn't take any chances. If you push it and something goes wrong, you could be out of the gym for longer than five days. I know it's going to suck, but in the long run five days isn't all that long in the grand scheme of things. Rest up, heal up, and when you get back at it you'll be as fired up as all hell and chomping at the bit to get in there and tear some shit up.

Good point, don't want to be out any longer than I have to. I talked to my partner and he is gonna wait for me on the major muscle groups to do HRT on Wed, Thurs, and Fri. So no arms for me this week, but I figure I hit biceps with back and triceps with chest/shoulders. I am also thinking that the rest might actually be good for me. Been awhile since I took 5 days off. I am trying to stick with the diet, but obviously it is hard since chewing chicken is not going so well right now. Switched to lean ground beef and gonna pick up some ground turkey for the next few days.

Thanks guys for all the support and advice!

Phil800101
04-11-10, 1:52 pm
Sounds good bro. Time off every now and then is a good idea, lets the body rest and recover.

I make it a point to take a week off about every 8-12 weeks. I find that I come back refreshed and sometimes feeling stronger than before.

B Con
04-12-10, 9:59 am
Man oh man I can still remember my wisdom teeth surgery... it's awkward at first

Firedrake
04-12-10, 8:37 pm
How are you feeling? How's the mouth?

smoothballer
04-12-10, 8:57 pm
Sounds good bro. Time off every now and then is a good idea, lets the body rest and recover.

I make it a point to take a week off about every 8-12 weeks. I find that I come back refreshed and sometimes feeling stronger than before.

Yeah I think the time off will help. I have been hitting the gym 4+ days a week for 10 weeks. Should come back


Man oh man I can still remember my wisdom teeth surgery... it's awkward at first

That's for damn sure. The worst is when I zone out trying to chew something in the back of my mouth and then the shot of pain shoots through my mouth down my neck.


How are you feeling? How's the mouth?

Feeling a little tired after going to work all day. Mouth was pretty sore. I decided to go the day without the Vicodin and just use Ibuprofin. Actually gonna take the days off and wait til Wednesday to hit the gym again. I think I should be ready by then.

smoothballer
04-12-10, 9:03 pm
A weird thing happened with my weekly weigh-in this morning and the scale says I gained 6 lbs last week...on a clean bulk...how the hell did that happen? I barely ate Friday with the surgery and tried to stick to my diet the best I could the rest of the weekend. I switched to lean ground beef/ground turkey instead of chicken since the chicken was tough to chew. Not sure how 6 lbs was gained. The only other thing I added this week was Amino Acid tabs with each meal and pre/post-workout since I know I as lacking on them. I don't feel bloated or feel like I gained fat and only had one cheat meal. Waiting to hear back from Rage on what he thinks is going on. Hopefully it is all lean mass, but that is a lot in one week.

Maybe my scale is broken...yeah right!

Also, just curious on how many cycles or Stak people usually run? I am finishing up my second cycle and was debating what to do next...maybe M-Stak?

Wingman
04-12-10, 9:22 pm
could hav been from shock...ur body was out of solid food for a day so it stored up on wat u ate...or maybe it jus happened. if it doesnt make u look like u hav got backwards than its good weight keep at it man u got this for sure. keep strong

Phil800101
04-13-10, 2:39 am
Interesting...I think Drew may be onto something.

Wingman
04-13-10, 7:18 pm
Interesting...I think Drew may be onto something.

that would be a first =P

smoothballer
04-14-10, 10:58 am
could hav been from shock...ur body was out of solid food for a day so it stored up on wat u ate...or maybe it jus happened. if it doesnt make u look like u hav got backwards than its good weight keep at it man u got this for sure. keep strong

My body definitely went through shock from the surgery...as much as I don't want to admit it. I am still kind of sore, but can eat solid foods again. Yay for chicken...


Interesting...I think Drew may be onto something.

I think he is also right. I talked to Rage and he said that the pain meds most likely caused water retention and maybe even constipation. I am off them now so we will see if there see any changes over the next few days.

I can't wait to get back to the gym tonight. Another HRT day...hell yeah!

Wingman
04-14-10, 8:52 pm
My body definitely went through shock from the surgery...as much as I don't want to admit it. I am still kind of sore, but can eat solid foods again. Yay for chicken...



I think he is also right. I talked to Rage and he said that the pain meds most likely caused water retention and maybe even constipation. I am off them now so we will see if there see any changes over the next few days.

I can't wait to get back to the gym tonight. Another HRT day...hell yeah!

good to see ur feelin better. let me kno how the weight gain/loss goes. im kinda curious now.

smoothballer
04-14-10, 9:17 pm
Smith Barbell Press - Warm-up, 175 x 8+4, 175 x 8+4

Smith Incline DB Press - Warm-Up, 145 x 8+4, 145 x 8+4

Pec Dec Flies - Warm-up, 150 x 8+4, 150 x 8+4

Shoulder Press Machine - Warm-Up, 80 x 8+4, 80 x 8+4

Lat Raises - Warm-Up, 10's x 8+4, 15's x 8+4

Barbell Shrugs - Warm-up, 225 x 8+4, 225 x 8+4

- Goddamn it felt good to get back to the gym! I was thinking about it all day and I was all business as soon as I walked in the door.
- Actually had less pain in my jaw during the workout then earlier in the day. Must have been the extra blood flow...that or I was deflecting my pain cause my muscles were getting destroyed by the forced negatives
- I am so glad my trap has finally fully healed. Shrugs felt great and was able to bump up the weight.
- Last week for HRT for awhile...gotta make it count.

Firedrake
04-14-10, 9:19 pm
Solid! I'm glad everything else stayed together! <grin>

AZN-BEEF
04-15-10, 9:05 pm
nice H.R.T session bro

mritter3
04-15-10, 9:17 pm
great work man...solid session.

smoothballer
04-15-10, 9:30 pm
Solid! I'm glad everything else stayed together! <grin>

Yeah, I actually waited til Wed to hit the weights again. I am glad I did too cause my body wasn't ready for an HRT beating before then. Surgery is surgery and the body needs time to recover.


nice H.R.T session bro

Thanks man! HRT is treating me real well...or bad...whichever was you look at it...LOL!


great work man...solid session.

Thanks bro! Glad to be back in the gym!

Wingman
04-15-10, 9:32 pm
good to cya bak in the gym.

smoothballer
04-15-10, 9:42 pm
Deadlifts - Warm-Up, 295 x 10, 295 x 10 PR

DB Rows - Warm-Up, 90 x 10, 90 x 15

Wide Lat Pulldowns - 180 x 10, 195 x 11

Reverse Pec Dec - 90 x 10, 90 x 10

Incline Curls - 35 x 10, 35 x 8
-Superset-
Alt Seated Curls - 35 x 8, 35 x 6

One Arm Preacher Curl - 35 x 8, 25 x 10

- Really happy with Deadlifts. I thought I was gonna fail on rep 8 of the last set, but dug deep and got 2 more...Hell Yeah!!!
- HRT is definitely adding a lot of strength
- Threw in a few biceps since no arm day this week.

WilsDaddy
04-17-10, 12:58 pm
Deadlifts - Warm-Up, 295 x 10, 295 x 10 PR

DB Rows - Warm-Up, 90 x 10, 90 x 15

Wide Lat Pulldowns - 180 x 10, 195 x 11

Reverse Pec Dec - 90 x 10, 90 x 10

Incline Curls - 35 x 10, 35 x 8
-Superset-
Alt Seated Curls - 35 x 8, 35 x 6

One Arm Preacher Curl - 35 x 8, 25 x 10

- Really happy with Deadlifts. I thought I was gonna fail on rep 8 of the last set, but dug deep and got 2 more...Hell Yeah!!!
- HRT is definitely adding a lot of strength
- Threw in a few biceps since no arm day this week.

295 for 10 atta boy! That's some solid work, deads are key.

langettorma
04-17-10, 2:29 pm
did animal pump has side effect ?and it a pro hormones or pro testoteron?

WilsDaddy
04-17-10, 4:00 pm
did animal pump has side effect ?and it a pro hormones or pro testoteron?

Pumps one of my staples, and that's a negative on both questions bro.

AZN-BEEF
04-17-10, 6:23 pm
great job getting that pr bro! keep up the good work