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mdowney
02-17-10, 2:11 pm
So here I am again...got up to decent weight...solid work outs...then pissed it all away between school and work. But whos to say those two things should stop me. I say fuck that, I'm tired of the same old school and work routine ruining my daily dose of iron. So today I start this journey determined to get back to where I was and then laugh once I pass that. I'm on a mission to build this body into something bigger than it ever thought possible, and the best way to do that is brick by brick, one step at a time.

Birdman
02-17-10, 2:17 pm
Our daily routines often get in the way of training, but you have to say fuck that and weigh out your priorities. If lifting is high enough on that priority list, then you'll be back up to and past what you once were in no time. Good luck bro

mdowney
02-17-10, 7:18 pm
Absolutely hate that I started this today....arm day...least favorite day of the week, I hate being that guy. Good start though got a good work out and great pump.

Got this work out via big ants post on arms...

Tri's
Close Grip Bench Press 95/12, 115/10, 135/10, 135/10
Skull Crushers 50/12, 60/10, 70/10, 70/10
One Handed Cable Pull Downs 40/12, 50/60, 50/60

Bi's
Standing Barbell Curls 40/12, 50/10, 60/10
Alternating Seated Dumbbell 20/10, 20/10, 20/10
Preacher Machine Curls 40/12, 60/10, 70/10
Standing Hammer Curls 20/10, 20/10, 25/8

nck219
02-18-10, 8:57 pm
Nice work bro! Its good to see ya on here. Ready for some chest tomorrow?

mdowney
02-19-10, 1:48 am
always ready for some good ol chest man

mdowney
02-20-10, 12:45 am
Every once in awhile you go into a work out not having any idea of what your going to be doing....today was one of those days. Loved it though, felt nice mixing things up a little not falling into the same monotony that leaves working out feeling like a routine. Because once that happens, shit starts to get stale...and when it gets stale your body does too.

Incline DB Press: 50/12, 60/10, 70/10
Hammer Strength Chest Press: 90/12, 140/10, 180/8, 180/10
Flat DB Press: 50/10, 50/10, 65/10 (I think the last set had something to do with my animal wrist wraps i was given....automatically adding 15 pounds to every lift)

Last two exercises were super sets that left a nice pump in my chest.

Cable Flys:40/10, 40/10, 40/10, 50/12
Seated Chest Press Machine:60/10, 60/10, 60/10, 70/10

Followed that up with 20 minutes on the master of stairs.

Birdman
02-20-10, 12:48 am
where at in indiana you from bro?
Solid chest session

mdowney
02-20-10, 12:58 am
Southern Indiana down in Evansville, about an hour if your unfamiliar. Yeah we got about three or four guys from animal down here who work out together. Nck219 is our coordinator and a bad ass trainer. So if you ever get the chance and your down here you should come by and train with us.

Birdman
02-20-10, 1:01 am
for sure man we have a central IN ABC but its been rather inactive...you hittin the Arnold?

mdowney
02-20-10, 3:46 pm
I wish....between work and school though not a whole lot of time off. Yeah our ABC took a little work before it finally took off but luckily Nick has gotten quite a few people going. Now we are training together about once a month which is nice. Me nck and tron usually train together on Monday Wednesday and Friday so that's been helping out a lot. Always nice being the little guy, got shit to look up to and weights to look forward to.

mdowney
02-20-10, 9:47 pm
Solid work out after a long day. I was pretty happy with the way it turned out. Did shoulders instead of legs, too damn tired at the gym to train the wheels. Luckily Nick was there to let me know what his shoulder work out was so I had some idea of what to do...

Smith Machine Military Press: 50/12, 90/10, 110/10, 140/9
DB Shoulder Press: 35/12, 40/10, 45/10, 50/8
Side Laterals: 15/10, 15/10, 15/10, 20/8 (haha no drop sets nick....)
Rear Delts: 10/10, 10/10, 10/10, 10/10

After I got done with that trained some abs with the lady and then 15 minutes of cardio. Finished out the night going to crazy buffet...good shit...

edward
02-21-10, 3:09 am
solid bro you're doing a great job.

nck219
02-21-10, 2:03 pm
Solid work out after a long day. I was pretty happy with the way it turned out. Did shoulders instead of legs, too damn tired at the gym to train the wheels. Luckily Nick was there to let me know what his shoulder work out was so I had some idea of what to do...

Smith Machine Military Press: 50/12, 90/10, 110/10, 140/9
DB Shoulder Press: 35/12, 40/10, 45/10, 50/8
Side Laterals: 15/10, 15/10, 15/10, 20/8 (haha no drop sets nick....)
Rear Delts: 10/10, 10/10, 10/10, 10/10

After I got done with that trained some abs with the lady and then 15 minutes of cardio. Finished out the night going to crazy buffet...good shit...

Nice work on the shoulders bro! Im deffinately jealous about the crazy buffet, bordlerline pissed that you didnt invite andrea and i! Chic fizzle was pretty damn good tho... BTW I brought a badass movie over to my parents for you guys to watch...

mdowney
02-21-10, 9:55 pm
Terrible work out today...worked all day then had to go to the gym to train wheels...not cool but had to get legs in before the end of the week.

Front Squats: 45/12, 65/12, 95/10, 115/10, 135/8
Hack Squats: 90/12, 140/10, 180/10, 200/10
After these went and did 7 sets of seated leg raises with max rest of 30 seconds between sets, had the weight between 75 and 90. Then after those I did 7 sets of seated leg curls once again max rest of 30 seconds between sets some where between 75 and 90 again.

After these I wanted to quit but figured it was too early so I went back to the squat rack and did 135 for 10 three more times.

Not the best leg work out but was dragging ass all day...lucky enough to get that much into it.

mdowney
02-25-10, 2:05 am
Felt good today even though i failed a dead lift on 405 but hey you never know till you try it right?

Dead Lifts: 135/12, 225/10, 315/6, 405/0 tried that shit twice and it wouldnt move....
dropped back down to 315/4, 225/10
DB Rows: 60/12, 70/10, 80/10, 90/8
Reverse Grip Pull Downs: 80/12, 90/10, 100/10, 100/10
Wide Grip Cable Rows: 70/10, 80/10, 80/10, 90/10
Lat Pull Downs: 80/10, 80/10, 90/10, 90/10

nck219
02-26-10, 12:50 am
nice work on the back bro. 405 will come...

mdowney
02-26-10, 2:58 pm
I always look forward to chest days...its one of my weaker points so its always nice to see improvement there. I felt good today had a hard work out and a good pump going.

Incline Bench Press: 115/10, 135/8, 155/8, 185/4
Flat DB Press: 65/10, 65/10, 70/10, 80/4
Super Set
Dips: 10,8,8,6
Hammer Strength Press: 90/10, 90/8, 90/8, 90/8
Cable Flys: 40/10, 40/12, 40/12, 50/10

Tron
02-27-10, 4:55 pm
I always look forward to chest days...its one of my weaker points so its always nice to see improvement there. I felt good today had a hard work out and a good pump going.

Incline Bench Press: 115/10, 135/8, 155/8, 185/4
Flat DB Press: 65/10, 65/10, 70/10, 80/4
Super Set
Dips: 10,8,8,6
Hammer Strength Press: 90/10, 90/8, 90/8, 90/8
Cable Flys: 40/10, 40/12, 40/12, 50/10

185 looked good on those inclines. Just keep on hitting it... It's coming back for sure, bro.

mdowney
03-01-10, 1:33 am
lets see did arms on saturday didnt get a chance to so here it is

DB Curls: 20/12, 25/10, 30/10, 35/8
Preacher Machine Curls: 70/12, 80/10, 90/10, 100/10
Barbell Curls: 40/12, 50/10, 60/10, 70/10
Hammer Curls: 20/10, 20/10, 20/10, 25/10

Close Grip Bench: 135/12, 145/10, 155/10, 160/10
Rope Extensions: 80/12, 90/10, 100/10, 110/10
Skull Crushers: 50/12, 60/10, 70/10, 70/10

mdowney
03-01-10, 1:39 am
Felt pretty damn good tonight...was able to get into the gym around 8 which is actually kind of nice everyone is usually gone just you and the weight...good shit

Military press: 65/15, 95/12, 115/10, 135/10
Hail Hitler's: 20/12, 25/10, 25/10, 25/10
Side Laterals: 20/10, 25/20, 25/10 30/6-20/8
Cable Delts: 30/10, 40/10, 40/10, 50/10
Shrugs: 135/10, 135/10, 185/8, 185/8

Mastered the stairs after that for about 20 minutes

mdowney
03-02-10, 11:26 am
Love training wheels...see too many guys walking in the gym every day and laying underneath that bench bar, ha....but its strange i never see them training legs...i like to think that if the whole world is going to puts its weight on me well i mine as well have some fucking strong legs to hold it up right?

Squats: 135/12, 155/10, 165/10, 185/10
Leg Press: 180/15, 270/12, 360/10, 450/10, 540/8
Stiff Leg Dead Lifts: 135/10, 135/10, 155/10, 155/10
Lying Leg Curls: 50/12, 60/10, 60/10, 70/10, 70/10

Tron
03-02-10, 8:51 pm
Love training wheels...see too many guys walking in the gym every day and laying underneath that bench bar, ha....but its strange i never see them training legs...i like to think that if the whole world is going to puts its weight on me well i mine as well have some fucking strong legs to hold it up right?

Squats: 135/12, 155/10, 165/10, 185/10
Leg Press: 180/15, 270/12, 360/10, 450/10, 540/8
Stiff Leg Dead Lifts: 135/10, 135/10, 155/10, 155/10
Lying Leg Curls: 50/12, 60/10, 60/10, 70/10, 70/10

Right.... Good mindset, man.

mdowney
03-08-10, 11:52 am
its been a minute but ive been busier than shit had been able to get to the gym just havent made the time to get on here and post it...so anyways

Chest:
Bench Press: 135/12, 145/10, 165/10, 175/8
Seated Hammer Strength Press: 90/12, 140/10, 180/6, 180/6
DB Flys: 20/12, 25/10, 30/10, 35/8
Super Set:
Dips:10,10,8,8
Box Push Ups:10,8,8,6

Back and Bi's:
Dead Lifts: 135/12, 185/10, 225/10, 275/8, 285/6 (Was pretty happy with this considering no belt and no straps)
Barbell Rows: 90/12, 100/10, 110/10, 120/8
Wide Grip Lat Pull Downs: 90/10, 100/10, 110/10, 110/10
Seated Cable Rows: 90/10, 100/10, 110/10, 110/10
Seated Incline DB curls: 20/10, 20/10, 20/10, 25/8
Standing Barbell Curls:45/10, 45/10, 45/10
Preacher Curls: 40/10, 40/10, 40/10

Shoulders:
Military Press: 95/12, 115/10, 135/10, 145/7
DB Shoulder Press: 40/12, 45/10, 50/10, 55/8
Side Laterals: 20/10, 20/10, 20/10, 25/10-10/8
Incline Rear Delts 4x10
Cable Rear Delts 4x10

mdowney
03-11-10, 9:34 pm
Lets see Tuesday trained legs....nick just got back from the arnold so i knew it was going to be a decent work out....

Squats: 135/10, 185/5, 225/5, 275/1 dropped back down to 185 after that and put some chains on the sides did those for 7, and then finished up with 225/15
Hack Squat Machine: 90/12, 140/6, then last set did a triple drop set 230/6, 140/10, 90/12
Glute Ham raises: 8, 8, 8, 8
Lying Leg Curls:90/10, 75/10, 75/10
Seated Leg Curls:80/10, 70/10, 70/10

Worked on some calves after that

Wednesday we did chest

Incline Barbell Press: 135/10, 145/10, 165/8, 185/8
Flat Bench: 135/10, 155/10, triple drop set on the last set 165/10, 145/8, 95/8
Incline DB Flys: 25/12, 30/10, 40/8
Then we did a Giant Set for these last three work outs
Incline Hammer Strength:90/10, 90/10, 90/10
Cable Crossovers:30/10, 30/10, 30/10
Dips:10, 8, 6

mdowney
03-19-10, 12:23 pm
Its been awhile got busy with midterms at school and of course spring break ive had quite a few lifts since my last post including nicks crazy leg day but its been awhile since then so havent been able to get them up looking forward to a good chest work out today though

mdowney
03-20-10, 7:21 pm
Solid work out yesterday

Incline Bench on the smith machine: 50/12, 90/10, 140/10, 150/6 then a triple drop set
Then I super set flat bench with decline bench 3 sets of 10 each
Dips: 10, 10, 10, 10
Cable Cross Overs: 30/10, 40/10, 40/10, 40/10
Ended with the Hammer Strength Incline Press: 90/10, 140/10 then another triple drop set