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suicidegripme
03-01-10, 5:11 pm
Hows it goin guys? Came here from bodybuilding.com. Been running Westside for Skinny Bastards for a while but need a change. Going to a simple push/pull/legs split (with some fullbody strength/conditioning days thrown in as well as strongman stuff).

03/01/10

PUSH DAY

Incline Bench Press
**3 warm up sets**
155x5
155x5
135x10

DB Flat Press
65'sx8
70'sx6
70'sx6

Standing Military Press
95x8
95x8

Seated Side Lateral Raises
15'sx12
15'sx12
10'sx15

Tate Presss
35'sx10
35'sx10

Tricep Pushdowns
3 sets of 10 reps

suicidegripme
03-10-10, 10:28 pm
Sorry didnt post last few workouts... here they are...

03/03/10

PULL

Rack Pulls
barx5
135x5
225x5
275x3
315x3
345x3 (+10 lbs on 3rm)

Cable Rows
120x12
120x12
150x6

Lat Pulldowns
120x8
120x8

Face Pulls
100x12
100x12

Preacher Curls
2 sets of 10

Hammer Curls
2 sets of 10

Reverse Curls
2 sets of 10


03/06/10

LEGS

Back Squats
barx5
135x5
155x3
185x3
205x1
235x3
240x3
185x6

SLDL's
155x10
155x10

Leg Curls/Leg Extensions
2 supersets of 12-15 reps each

Calf Work/Abs


03/08/10

Light Push day. Busy day. Some inclining and hammer strength stuff.

suicidegripme
03-10-10, 10:30 pm
03/10/10

PULL

Sumo Rack Pulls
barx5
135x5
225x3
275x3
315x3
355x3

Cable Rows
120x12
120x12

Face Pulls
100x12
100x12

Lat Pulldowns
100x10
100x10

Upright Rows
65x10
65x10

Hammer Curls
30'sx8
30'sx8
30'sx8

Machine Preacher Curls
2 sets of 10 reps

PIJW
03-10-10, 10:31 pm
Welcome Brother, solid looking workout, ill keep an eye over here.

suicidegripme
03-13-10, 1:47 pm
Welcome Brother, solid looking workout, ill keep an eye over here.

Thanks man. This forum is pretty nice, good feel and a lot of helpful/respectful people who like to get sh*t done.

suicidegripme
03-13-10, 1:49 pm
03/13/10

**added an extra shoulder day this week, had a really light push day so wanted to hit shoulders**

SHOULDERS

Overhead Press
barx20
95x10 (military press)
135x5 (push press)
135x5 (push press)
95x10 (military press)

Front Raises
20'sx10
20'sx10

Side Lateral Raises
10'sx15
10'sx15
10'sx15

suicidegripme
03-13-10, 6:13 pm
03/13/10
**YESTERDAY DID SHOULDERS/TYPO**

LEGS

Front Squats
barx5
95x3
135x3
155x3
185x1
205x4

Back Squats
185x10
185x10

SLDL's
135x12
135x12

Leg Extensions/Leg Curls
2 supersets of 12 reps

Calf Work

suicidegripme
03-15-10, 3:53 pm
03/15/10

CHEST/TRIS

Flat DB Press
40'sx10
40'sx10
70'sx8
70'sx8
65'sx12

Hammer Strength ISO Wide Press
140x10
140x8
140x8

Incline DB Flyes
20'sx10
20'sx10
20'sx10

Dips
BWx8
BWx8

DB Skull Crushers
25'sx8
25'sx8

Tricep Pushdowns
2 sets of 12 reps

PIJW
03-15-10, 3:57 pm
Love the chest and tri workout, great job

suicidegripme
03-16-10, 11:24 pm
Love the chest and tri workout, great job

Thank bro!

suicidegripme
03-16-10, 11:27 pm
03/16/10

**no rack pulls today, lot of people using squat rack**

Hammer Strength Hi-Row
90 each sidex8
90 each sidex8
100 each sidex8

Cable Rows
140x8
140x8

Lat Pulldowns
100x12
100x12

Upright Rows
65x12
65x12

Hammer Curls
30'sx10
30'sx10
20'sx20

Machine Preacher Curls
3 sets of 8-12 reps

suicidegripme
03-18-10, 4:49 pm
03/18/10

SHOULDERS/ABS

Standing Overhead Press
3 warm up sets
95x12
105x6
105x6

Side Lateral Raises
15'sx10
15'sx12
15'sx12
20'sx8

Front Raises
25'sx8
25'sx8

Machine Crunches
5 sets of 20 reps

suicidegripme
03-20-10, 6:30 pm
03/19/10

LEGS

Back Squats
barx5
135x3
155x3
185x3
205x3
225x1
245x3

Squat Sled
90x8
90x8

Pullthroughs
100x12
100x12
100x12

Leg Ext/Leg Curls
2 supersets of 12 reps

Calf Work
Donkey Calf Raises/Standing Calf Raises

suicidegripme
03-22-10, 2:27 pm
03/22/10

CHEST/TRIS

Flat DB Press
40'sx10
40'sx10
75'sx6
75'sx6
80'sx6
80'sx6

Hammer Strength ISO Wide Press
140x10
140x10
140x10

Incline Flyes
25'sx10
25'sx10

Dips
BWx10
BWx10

DB Skull Crushers
20'sx10
20'sx10

Tricep Pushdowns
2 sets of 10 reps

**Good workout overall. This higher volume stuff is a killer compared to my old workout**

suicidegripme
03-24-10, 4:47 pm
Busy week this week. Just did a good fullbody workout today.

03/24/10

Back Squats
barx5
135x3
185x3
205x1
225x3
225x3
245x3

One Armed DB Clean N Presses
50x5 each earm
50x5 each arm
50x5 each arm

Close Hammer Grip Pull ups
BWx4
BWx4
BWx4

Core work

suicidegripme
03-27-10, 3:10 am
03/26/10

BACK/BIS/LIGHT SHOULDERS

Hammer Strength Hi Rows
90 each sidex8
90 each sidex8
90 each sidex8

Upright Rows
65x12
75x10
75x10
75x10

Face Pulls
3 sets of 12 reps

Machine Pullovers
1 set if 20 reps

Incline Curls
20'sx10
20'sx10
20'sx10

Superset Machine Preacher Curls/Machine Lateral Raises
3 sets of 10 reps

suicidegripme
03-27-10, 7:19 pm
03/27/10

Back Squats
barx5
135x3
185x3
205x3
225x5

Front Squats
135x10
155x8

Leg Curls
4 sets of 12 reps

Leg Extensions
3 sets of 10 reps

Calf Work/Stretching

suicidegripme
03-29-10, 11:31 pm
03/29/10

CHEST/TRIS

Bench Press
barx5
95x5
135x3
155x3
185x8
205x3 (really wanted to do 5 reps, had a nose bleed after the 185 though, sucked)
135x12 (half reps from pins)
135x12 (half reps from pins)

Hammer Strength Iso Wide Press
140x10
140x10
160x8

Incline Flyes
25'sx10
25'sx10

Dips
BWx10
BWx10

DB Skull Crushers
20'sx10
20'sx10

Tricep Pushdowns
2 sets of 10 reps

**Good workout besides the nose bleed**

suicidegripme
03-30-10, 11:13 pm
03/30/10

BACK/BIS

Hammer Strength Lo Rows
*3 warm up sets*
180x8
180x8
230x6

Lat Pulldowns
110x10
110x10

Upright Rows
65x12
75x10
75x10

Face Pulls
2 sets of 12 reps

Dumbell Curls
25'sx12
25'sx12
25'sx12

Preacher Curls
2 sets of 10
1 set of 15

suicidegripme
04-26-10, 4:38 pm
04/26/10

Havent updated this log in almost a month, damn. Been training and just trying to keep up with school and work.

CHEST/SHOULDERS/TRIS

Bench Press
barx20
95x3
135x3
155x3
185x3
205x1 *last warm up set*
215x3
185x8
185x8

Hammer Strength Iso Wide Press
160x10
160x10
160x10

Incline DB Flyes
25'sx10
25'sx10

Side Lateral Raises
20'sx10
20'sx10
20'sx10

DB Skull Crushers
20'sx15
20'sx15
20'sx15

Tricep Pushdowns
2 sets of 15 reps

Dips
1 set to failure (10 reps)

suicidegripme
06-07-10, 4:24 pm
06/07/10

**Was planning on doing my first powerlifting comp in July this year. However, my joints were getting torn to crap, I was gaining weight (not all good) and I hated having to make my schedule go with someone else's. This summer was just not the best time.**


SHOULDERS/ABS/CARDIO

Seated Military Press
115x6
115x6
95x10
95x10

Seated Side Lateral Raises
20'sx10
20'sx10

Standing Side Lateral Raises
15'sx12
15'sx12

20 minutes on bike
3 sets hanging leg raises
3 sets machine crunches

suicidegripme
06-09-10, 12:40 am
06/08/10

BACK/BIS

Close-Grip Chins (1-2 second pause on bottom)
BWx5
BWx5
BWx5

Hammer Strength Low Rows
230x6
230x6
230x6
180x10

Face Pulls
2 sets of 12 reps

Upright Rows
65x10
65x10

DB Hammer Curls
25'sx10
25'sx10
25'sx10

Machine Preacher Curls
3 sets of 10-15 reps

Reverse Curls
2 sets of 10 reps

Finished with 20 minutes bike. Overall good day. Feels good doing more volume again.

FITGYM
06-09-10, 1:45 am
You got some nice sessions here.

suicidegripme
06-09-10, 4:26 pm
You got some nice sessions here.

Thanks man. Trying to shed some fat now that its summer so I added a little more cardio and cleaned up my diet a little. Dropped down from 4000-4500 calories a day to about 3000-3500 (depending on day/schedule).

suicidegripme
06-09-10, 4:27 pm
06/09/10

Cardio Day!

40 minutes bike. 10 minutes stretching.

suicidegripme
06-10-10, 1:52 pm
06/10/10

CHEST/TRIS

Bench Press
185x8
185x8

Hammer Strength Iso Wide Press
140x10
140x10
140x10

Incine DB Press/Flyes Superset
20'sx10
20'sx10

Parallell Bar Dips
bwx10
bwx10

DB Skull Crushers
20'sx10
20'sx10
20'sx10

Tricep Pushdowns
2 sets of 10 reps

suicidegripme
06-12-10, 2:53 pm
06/12/10

LEGS

*hurt my lower back during an awesome drinking night so leg day was very light today. Did some squats, leg presses, and leg curls. Nothing heavy really. Bruised up pretty bad.*

suicidegripme
06-14-10, 3:22 pm
06/14/10

SHOULDERS/ABS

**Lower back still hurting pretty bad. Very pissed because it keeps interferring with my workouts.**

Seated Arnold Presses
45'sx8
45'sx8
45'sx8

Side Lateral Raises
20'sx10
20'sx10
15'sx12
15'sx12

Hanging Leg Raises
BWx20
BWx20

Machine Crunches
4 sets of 20 reps

suicidegripme
06-15-10, 10:43 pm
06/15/10

**Lower back startin to feel a bit better, definitely not close to 100%**

Hammer Strength Low Rows
230x8
230x8
230x8

V-Bar Pulldowns
120x10
120x10

Hammer Grip Chin Ups
BWx6
BWx5

Upright Rows
65x10
65x10

Incline DB Curls
20'sx10
20'sx10
20'sx10

Machine Preacher Curls
3 sets of 10 reps

suicidegripme
06-17-10, 3:12 pm
06/17/10

CHEST/TRIS
*warmed up on bench press*

Flat DB Press
75'sx8
75'sx8
65'sx12

Weighted Dips
+25x8
+25x8
BWx12

Incline Flyes
20'sx10 + 10 Presses
20'sx10 + 10 Presses

DB Skull Crushers
25'sx10
25'sx10
25'sx10

Ended with some close-grip push ups.

suicidegripme
06-19-10, 12:26 am
06/18/10

**Back feeling way better. Felt pretty sore and tight after first set of squats though, oh well**

LEGS

Box Squats
205x6
205x6

SLDL's
185x8
185x8

Machine Leg Presses
3 sets of 10 reps

Seated Leg Curls
3 sets of 10 reps

Standing Calf Raises
3 sets of 10 reps

Donkey Calf Raises
3 sets of 10 reps

suicidegripme
06-21-10, 4:05 pm
06/21/10

SHOULDERS/ABS

Standing Military Press
95x12
95x12
115x6
115x6

Seated Side Lateral Raises
20'sx10
20'sx10
15'sx12
15'sx12

Machine Side Laterals
2 sets of 10 reps

Swiss Ball Crunches
About 100 reps, breaks taken when needed.

**Feels good to be doing some more volume again**

suicidegripme
06-22-10, 10:40 pm
06/22/10

BACK/BICEPS

Rack Pulls
Worked up to a 5 rep max of 355

DB Rows
65'sx10
65'sx10
70'sx8

V-Bar Pulldowns
120x8
120x8

One Armed Face Pulls
3 sets of 12 reps

Upright Rows
65x10
65x10

Alternating DB Curls
20'sx10
20'sx10
20'sx10

Machine Preacher Curls
3 sets of 10 reps

suicidegripme
06-24-10, 3:21 pm
06/24/10

CHEST/TRIS

DB Flat Bench
75'sx10
75'sx10
80'sx5

Hammer Strength Iso Wide Press
140x8
140x8
140x8

Dips
BW+25x8
BW+25x8 + 4 BW

Incline Flyes
20'sx12
20'sx12

EZ-Curl Bar Skull Crushers
45x8
45x8
35x12

Tricep Pushdowns
3 sets of 12 reps

**Great workout today. Forgot IPOD at home but oh well. Still had good intensity.**

suicidegripme
06-26-10, 3:17 pm
06/26/10

LEGS/CALVES

Front Squats
185x5
195x3
135x10

Romanian Deadlifts
195x6
195x6
195x6

Leg Extensions
70x10
70x10
70x10

Seated Leg Curls
80x10
80x10
80x10

Standing Calf Raises
3 sets of 12 reps

Donkey Calf Raises
3 sets of 12 reps

**Good workout overall. Love going heavy on squats, high reps sucks but trying to work em in.**

Loomis
06-28-10, 10:31 am
rockin the donkey calf raises!!! Nice.

suicidegripme
06-28-10, 3:16 pm
rockin the donkey calf raises!!! Nice.

They give me such a good pump and constant tension. Theyre awesome, thank you Arnold...

suicidegripme
06-28-10, 3:19 pm
06/28/10

SHOULDERS/ABS

Standing Overhead Press
115x8
115x8
125x6
95x12 (no lockout + leg drive)

Side Lateral Raises
20'sx10
20'sx10
20'sx10
30'sx6 (a little added body english)

Machine Side Laterals
2 sets of 10 reps

ABS
Mix of side bends, twists, and swiss ball crunches.

**Getting back into the swing of things with shoulder work**

suicidegripme
06-29-10, 2:54 pm
06/29/10

BACK/BIS

Rack Pulls
Worked up to 365x3 (light day)

DB Rows
70'sx10
70'sx10
80'sx6

Wide Grip Lat Pulldowns
120x10
120x10

One Armed Face Pulls
60x12
6ox12

Upright Rows
65x12
65x12

DB Curls
25'sx10
25'sx10
30'sx8

Machine Preacher Curls
3 sets of 10 reps

suicidegripme
07-01-10, 2:54 pm
07/01/10

CHEST/TRIS

*warmed up on flat bench*

Flat DB Press
80'sx8
80'sx8
85'sx8 (was going to do 6 but had more in me)

Hammer Strength Iso Wide Press
140x10
140x10

Weighted Dips
BW+35x8
BW+35x8
BWx15

Incline Flyes
20'sx12
20'sx12

EZ-Curl Bar Skull Crushers
45x10
45x10
35x15

Tricep Pushdowns
60x15
60x15
60x15 (underhand)

**Good workout today. Tris felt so pumped.**

suicidegripme
07-02-10, 3:16 pm
07/02/10

LEGS/CALVES

Front Squats
190x5
190x5
135x10

RDL's
205x8
205x8 (dead after this set)

Leg Extensions
80x10
80x10
80x10

Seated Leg Curls
80x10
80x10
80x10

Standing Calf Raises
3 sets of 10 reps

Seated Calf Raises
3 sets of 10 reps

suicidegripme
07-06-10, 12:38 am
07/05/10

Didnt do shoulders today, just pushing my routine back one day so not a big deal. Did 40 minutes on the bike though.

suicidegripme
07-06-10, 3:09 pm
07/06/10

SHOULDERS/ABS

Standing Overhead Press
125x6
125x6
105x10

DB Side Lateral Raise
25x10
25x10
20'sx10 (seated)

Machine Side Lateral Raises
2 sets of 10 reps

Abs
Did a mix of side bends, twists, and swiss ball crunches.

suicidegripme
07-07-10, 2:53 pm
06/07/10

BACK/BIS

Rack Pulls
Worked up to 365x3 again, using straps instead of chalk sucks.

DB Rows
85'sx6
85'sx6
85'sx6
70'sx10

Wide Grip Lat Pulldowns
130x8
130x8
100x12

One Armed Face Pulls
65x10
65x10

DB Hammer Curls
30'sx10
30'sx10
30'sx10

Machine Preacher Curls
40x10
40x10
40x10

suicidegripme
07-09-10, 4:05 pm
07/09/10

CHEST/TRIS

*warmed up with dips*

Flat DB Press
85'sx6
85'sx6
70'sx10

Hammer Strength Iso Wide Press
160x8
160x8

Weighted Dips
BW+35x8
BW+45x6 (sweet)

Flat Flyes
25'sx12
25'sx12

DB French Press
20'sx12
20'sx12
20'sx12

Underhand Tricep Pushdowns
60x12
60x12
60x12

**Good workout for being hungover**

suicidegripme
07-10-10, 4:15 pm
07/10/10

LEGS/CALVES

Front Squats
195x5 (+5 from last week)
195x5
135x12 (+2 reps)

RDL's (+10 on these bad boys)
215x8
215x8
215x8

Leg Extensions
80x10
80x10
80x10

Leg Curls
80x10
80x10
80x10

Seated Calf Raises
3 sets of 10 reps

Donkey Calf Raises
3 sets of 10 reps

**Another good leg day. Took some extra time in between sets of squats and RDL's. Loving this 5 rep range on squats too.**

suicidegripme
07-12-10, 2:14 pm
07/12/10

SHOULDERS/ABS

Standing Overhead Press
125x6
125x6
105x12

DB Side Lateral Raise
25'sx10
25'sx10
25'sx10

Machine Side Lateral Raises
2 sets of 10 reps

DB Side Bends
35x10 each side
35x10 each side
35x10 each side

Hanging Leg Raises
3 sets of 12-20 reps

suicidegripme
07-13-10, 3:11 pm
07/13/10

BACK/BIS

Did a light day today. Wasnt really feeling too motivated at all today. Did some rows, face pulls, lat pulls and curls. Not worth recording.

suicidegripme
07-15-10, 10:58 pm
07/15/10

CHEST/TRIS

Bench Press
195x6
195x6
185x8

Hammer Strength Iso Wide Press
160x10
160x10

Dips
BW+45x6
BW+25x10

Incline Flyes
25'sx10
25'sx10

DB French Press
25'sx12
25'sx12
20'sx20

Underhand Tricep Pushdowns
70x12
70x12
70x12

suicidegripme
07-17-10, 11:46 am
07/16/10

LEGS/CALVES

Front Squats (good day for these!)
200x5
200x5
155x10

RDL's
225x6
225x6

Leg Extensions
90x10
90x10
90x10

Leg Curls
90x10
90x10
90x10

Ended with 6 sets of high rep calf work.

suicidegripme
07-19-10, 2:31 pm
07/19/10

SHOULDERS

Standing Overhead Press
125x5
130x5
130x5

Side Lateral Raises
20'sx12
20'sx12

Front Raises
20'sx12
20'sx12

Machine Side Laterals
2 sets of 10 reps

suicidegripme
07-21-10, 4:29 pm
07/21/10

BACK/BIS

DB Rows
75'sx10
75'sx10
85'sx8

Lat Pulldowns
130x8
130x8

Cable Rows
150x8
150x8

Face Pulls
100x12
100x12

DB Curls
25'sx10
25'x10
30'sx8

Machine Preacher Curls
3 sets of 10-12 reps

suicidegripme
07-21-10, 4:31 pm
07/22/10 - 07/28/10

FAMILY TRIP TO ALABAMA
>:(
Food will probably be a problem as I wont have my own transportation. Im bringing a big bag of Syntrax Nectar Whey Protein Isolate with me so I hope to cram down two shakes a day in addition to the three meals Ill probably be getting. Not ideal but what can you do. Dont have the money for any Meal Repleacement shakes so itll have to do.

suicidegripme
07-29-10, 1:06 pm
07/29/10

Just returned home yesterday. Was able to hit Gold's Gym in Dothan Alabama for two training days (came free with hotel) which was cool. Free weight section was all mixed up and a had a really underground feel to it.

Diet was not spot on by any means. I managed to eat atleast 4 times a day, usually big meals. Back on my normal diet and going to work on some shoulders today.

suicidegripme
07-29-10, 3:54 pm
07/29/10

SHOULDERS/ABS

Standing Overhead Press
135x6 (Nice)
135x6 (Nice again)
115x9 (last rep not happening)

DB Front Raises
25'sx10
25'sx10
25'sx10

DB Side Laterals
20'sx12
20'sx12
30'sx6 (some body english here)

** Did some side bends and swiss ball crunches. Nothing crazy for abs. Squatting tommorow >:) **

Loomis
07-30-10, 10:31 am
Diet is the worse man, so easy to screw up... thankfully that little bump in the road wont mess up the big picture.

suicidegripme
07-31-10, 2:50 pm
07/31/10

LEGS/CALVES

Front Squats
205x3
210x3
155x10 (exhausting)

RDL's
225x8
225x8

Leg Extensions
90x10
90x10
90x10

Seated Leg Curls
90x10
90x10
90x10

Calf Raises on Leg Press
4 sets of 10-20 reps

**Good workout. Love going heavy on front squats. After workout grabbed two double meat steak tacos from a local joint, awesome...**

Loomis
07-31-10, 2:55 pm
double meat taco... now your talking!

Filosi
07-31-10, 4:01 pm
Instead of doing 40-45 minutes on the bike, trying hitting the treadmill for some quality HIIT. Somewhat of 20:30 sprint:rest ratio. 20 seconds at sprint, stand on sides of the treadmill for 30 seconds, then sprint 20 seconds, etc for 10-15 minutes. Its KILLLLER! and by far my favorite cardio, you'll almost feel the need to spray and wipe down the treadmill belt because it will be drenched in your sweat. Hah.

suicidegripme
07-31-10, 4:33 pm
double meat taco... now your talking!

Hell yeah!


Instead of doing 40-45 minutes on the bike, trying hitting the treadmill for some quality HIIT. Somewhat of 20:30 sprint:rest ratio. 20 seconds at sprint, stand on sides of the treadmill for 30 seconds, then sprint 20 seconds, etc for 10-15 minutes. Its KILLLLER! and by far my favorite cardio, you'll almost feel the need to spray and wipe down the treadmill belt because it will be drenched in your sweat. Hah.

Im a big fan of HIIT. I used to sled/tire work every week. However, with it being summer (really hot) and me trying to gain some weight, Im laying off the cardio. Im a skinny guy naturally and so me and cardio have a love/hate relationship. Gaining is hard, cutting is too easy.

suicidegripme
08-02-10, 3:45 pm
08/02/10

CHEST/TRIS

Bench Press
200x5
200x5
205x5

Incline Bench Press
135x12
155x6

Hammer Strength Iso Wide Press
160x12
160x10

Incline Flyes
25'sx12
25'sx12

EZ-Bar Skull Crushers
45x10
45x10
45x9

Tricep Pushdowns
90x12
90x12
70x12 (underhand)

suicidegripme
08-03-10, 10:50 pm
08/03/10

BACK/BIS

Deadlifts
Fooled around with some form work. Went up to 335 for a triple. Nothing heavy.

Chest Supported DB Rows
65'sx12
70'sx10
75'sx8
75'sx8

Lat Pulldowns
130x10
130x10

Face Pulls
100x12
100x12

Seated DB Curls
25'sx10
25'sx10
25'sx10

Machine Preacher Curls
3 sets of 10 reps

**Bad workout day. Im trying to switch from chalk to straps and it sucks (gym is gay). I cant nearly lift as much with straps. Small hands+straps=hard time.**

hardcorebrandyn
08-05-10, 1:49 pm
I see youre from northbrunswick, im from spotswood. Would be sick to train together one day.

suicidegripme
08-05-10, 2:52 pm
I see youre from northbrunswick, im from spotswood. Would be sick to train together one day.

Lots of animals and wannabe animals (such as myself) here in Jersey. Where you training at? Im down for a good training session. Let me know bro.

suicidegripme
08-05-10, 2:54 pm
08/05/10

SHOULDERS

Standing Overhead Press
135x5
135x5
135x5
140x5 (last rep a push press)

DB Side Lateral Raises
25'sx12
25'sx12
15'sx12 (dropset)

DB Front Raises
30'sx10
30'sx10

hardcorebrandyn
08-05-10, 2:57 pm
Lots of animals and wannabe animals (such as myself) here in Jersey. Where you training at? Im down for a good training session. Let me know bro.

I train at a local fitness center for now, ill travel to you though if your gym has day/guest passes

suicidegripme
08-05-10, 3:10 pm
I train at a local fitness center for now, ill travel to you though if your gym has day/guest passes

My current gym are assh0les with that. They expect you to go through an orientation, sales pitch, and all this bullsh*t paperwork just to try the gym out.

However, we can go to Diesel Gym or Retro Fitness in North Brunswick for like $10 bucks. Ill check into it just to make sure because I havent done that in almost a year.

My friend and I have some equipment in crappy basement but its pretty sweet if youd want to train there. Free standing squat rack (no pins or cage), bench press, 2 barbells, EZ curl bar, 350 tire, a sled with cheap rope, 25lb dumbbells, mats for deadlifting, lots of chalk, boards for board pressing (1 board and 2 board), and 4 Elitefts mini bands.

hardcorebrandyn
08-05-10, 3:16 pm
My current gym are assh0les with that. They expect you to go through an orientation, sales pitch, and all this bullsh*t paperwork just to try the gym out.

However, we can go to Diesel Gym or Retro Fitness in North Brunswick for like $10 bucks. Ill check into it just to make sure because I havent done that in almost a year.

My friend and I have some equipment in crappy basement but its pretty sweet if youd want to train there. Free standing squat rack (no pins or cage), bench press, 2 barbells, EZ curl bar, 350 tire, a sled with cheap rope, 25lb dumbbells, mats for deadlifting, lots of chalk, boards for board pressing (1 board and 2 board), and 4 Elitefts mini bands.


i hit up diesel gym for the abc last week, great place, and we can get a week free there. i'd be down to train though.

suicidegripme
08-05-10, 6:25 pm
i hit up diesel gym for the abc last week, great place, and we can get a week free there. i'd be down to train though.

I used to train there when it was VIP Gym. I was in Alabama during the event, I was pissed I missed it. My uncle went and grabbed me a tee though. Lets show Diesel how the little guys lift lol.

hardcorebrandyn
08-05-10, 7:20 pm
I used to train there when it was VIP Gym. I was in Alabama during the event, I was pissed I missed it. My uncle went and grabbed me a tee though. Lets show Diesel how the little guys lift lol.

it was sick bro. and yeah lets do it!

suicidegripme
08-06-10, 10:52 pm
08/06/10

**Was hoping to get off for the ABC event at Skiba's but no luck. Oh well, Ill make the next NJ event for sure.**

LEGS

Front Squats
215x3
215x3

Leg Press (havent done these in awhile)
180x10
180x10

RDL's
225x10
225x10

Leg Extensions
100x10
100x10
100x10

Seated Leg Curls
100x10
100x10
100x10

suicidegripme
08-07-10, 4:33 pm
08/07/10

Did 30 minutes on the bike today. Banged out 6 sets of calf work and some hanging leg raises, side bends, and crunches.

suicidegripme
08-09-10, 4:22 pm
08/09/10

**No tris today. Bangin out the "gunz" with hardcorebrandyn at Diesel on Friday. Should be a good f*cking time.**

CHEST

Bench Press
205x5
205x5
210x4

Incline Bench Press
155x6
155x6

Hammer Strength Iso Wide Press
160x12
160x12
160x12

Incline Flyes
25'sx12
25'sx12

hardcorebrandyn
08-09-10, 5:49 pm
08/09/10

**No tris today. Bangin out the "gunz" with hardcorebrandyn at Diesel on Friday. Should be a good f*cking time.**

CHEST

Bench Press
205x5
205x5
210x4

Incline Bench Press
155x6
155x6

Hammer Strength Iso Wide Press
160x12
160x12
160x12

Incline Flyes
25'sx12
25'sx12

liking both of us workin g chest the same day, putting up around the same numbers too, friday should be great.

suicidegripme
08-10-10, 2:24 pm
08/10/10

BACK

Rack Pulls
Worked up to 365 for a triple. Really concentrating on form. Next week Ill start adding weight again.

Chest Supported DB Rows
75x10 each side
80x6 each side
80x6 each side

Chest Supported Double DB Rows
40'sx12
40'sx12

Wide Grip Lat Pulldowns
120x8
120x8
120x8

Upright Rows
65x12
65x12

suicidegripme
08-12-10, 2:20 pm
08/12/10

SHOULDERS/ABS

Standing Overhead Press
135x6
140x5
145x5

Seated DB Side Laterals
30'sx8
30'sx8
15'sx15
15'sx15

DB Front Raises
35'sx8
35'sx8

ABS
Did some bench leg raises and DB side bends.

**Overhead Press going up pretty well. Tommorow hitting Diesel with hardcorebrandyn for arms.**

suicidegripme
08-13-10, 2:33 pm
08/13/10

**Trained at Diesel today with hardcorebrandyn, his training partner, and one of my training partners. Great workout day and got to meet some cool new people. Also, Diesel is just an wesome gym with a great feel to it.**

GUNZ

2 Board Close-Grip Bench Press
*6 warm up sets*
185x10
185x10

DB Hammer Curls
30'sx12
35'sx10
35'sx10

DB French Press
30'sx10
30'sx10+8 partial ROM Presses
30'sx10+8 partial ROM Presses

Close-Grip EZ Bar Curls
75x6
75x6
75x6

Tricep Pushdowns
2 sets of 15 reps

Incline DB Curls
20'sx10
20'sx10

Loomis
08-14-10, 12:37 pm
solid work out! I just started doing a day for nothing but arms, its a great way to go.

suicidegripme
08-14-10, 4:01 pm
solid work out! I just started doing a day for nothing but arms, its a great way to go.

Yeah definitely different, got a great pump and feel it today.

suicidegripme
08-14-10, 4:03 pm
08/14/10

LEGS/CALVES

Front Squats
215x4
215x4
135x15 (holy sh*t, dead)

RDL's
225x10
225x6

Leg Extensions
100x10
100x10
100x10

Seated Leg Curls
100x10
100x10
100x10

Calves
3 sets of 20 reps on leg press

suicidegripme
08-15-10, 9:36 pm
08/15/10

Legs are pretty sore today. Those high rep front squats really did a number on me. Below is my diet from today.

MEAL 1 - 1 Sausage Pattie, 2 Eggs, 1 slice Cheese on a Roll. Side of potatoes. Animal Pak.
MEAL 2 - 6 eggs (more then I usually eat). 4 pieces toast.
MEAL 3 - Steamed Dumplings (pork/scallions).
MEAL 4 - 2 servings Syntha-6 Protein Powder in water.
MEAL 5 - 1 Hamburger Pattie, side of baked beans, baby carrots, cucumbers.
MEAL 6 - 2 Tablespoons Peanut Butter. 12-16oz Milk.

Not the most lean by any means. Was at work from 9:30 to 8:00.

suicidegripme
08-16-10, 3:38 pm
08/16/10

CHEST/TRIS
*warmed up on bench*

Flat DB Press
80'sx10
80'sx10

Incline DB Press
65'sx6 (tris dead here, not used to the volume of an arm day)
65'sx6

Pec Deck
4 sets of 12 reps

Dips
BWx10
BWx10
BWx10
BWx10

**Now I know if Im going to do an arm day, be ready to take some more time off in between haha.**

suicidegripme
08-17-10, 2:28 pm
08/17/10

BACK/BIS

DB Rows
80'sx8
80'sx8
85'sx6

Wide Grip Lat Pulldowns
120x10
120x10
120x10

Face Pull/Cable Row Superset
100x12/120x8
100x12/120x8

Hammer Curls
30'sx8
30'sx8
30'sx8

Machine Preacher Curls
3 sets of 10 reps

suicidegripme
08-19-10, 2:47 pm
08/19/10

SHOULDERS

Standing Overhead Press
145x5
145x5
150x5 (little leg drive here)

DB Side Laterals
30'sx8
30'sx8
15'sx15

DB Front Raises
35'sx8
35'sx8

**Simple easy day. Nothing too crazy.**

suicidegripme
08-23-10, 3:15 pm
08/23/10

**Had a really bad toothache from Friday-Sunday so I missed legs. Turned out I had something sharp stuck in my gum (dentist thought probably a bone or something) and it got really irritated, luckily no infection. Hit the gym today, without my partner, but was revved up beyond belief.**

WHEELS

Front Squats
215x3
220x3

RDL's
245x6
245x6

Horizantal Leg Press (much more comfortable than vertical, going to start incorporating these)
180x12
230x10
230x10

Leg Extension/Seated Leg Curl Superset
100x10/100x10
100x10/100x10
100x10/100x10

15 minutes Stretching

**Overall great workout I think. Im going to stick to low reps on front squats to keep my form tight. Strength going up and the pumps are crazy.**

suicidegripme
08-24-10, 2:54 pm
08/24/10

CHEST/TRIS

Incline DB Bench
65'sx8
65'sx8
65'sx8

Hammer Strength ISO Wide Press
180x8
180x8
180x8

DB Incline Fyes
25'sx12
25'sx12
25'sx12

Close-Grip Nose Breakers
45x10
45x10
45x10

Tricep Pushdowns
90x12
90x12
90x12

**Simple day but a good workout. My partner keeps ditching out so I keep having to sub out barbell presses because of the lack of competent spotters at my gym.**

SpankyC
08-24-10, 3:59 pm
Like the work being put in! Makes me want to train at the gym!

suicidegripme
08-26-10, 2:29 pm
Like the work being put in! Makes me want to train at the gym!

Thanks bro, tryin to put the work in!

suicidegripme
08-26-10, 2:30 pm
08/26/10

BACK/BIS

Wide Grip Lat Pulldowns
130x8
130x8
130x8

DB Rows
85'sx8
85'sx8
85'sx8

Cable Rows
140x10
140x10

Face Pulls
110x10
110x10

DB Curls
30'sx10
30'sx10
20'sx12

Machine Curls
3 sets, focus on negatives.

SpankyC
08-26-10, 2:39 pm
08/26/10

BACK/BIS

Wide Grip Lat Pulldowns
130x8
130x8
130x8

DB Rows
85'sx8
85'sx8
85'sx8

Cable Rows
140x10
140x10

Face Pulls
110x10
110x10

DB Curls
30'sx10
30'sx10
20'sx12

Machine Curls
3 sets, focus on negatives.

Nice work by why no Bent Rows or Deadlifts?

suicidegripme
08-26-10, 5:07 pm
Nice work by why no Bent Rows or Deadlifts?

Wasn't feeling too pumped to do deads or heavy pulls really. Looking to start a new program/set up either next week or the following week so Im trying to avoid heavy lower back work. Any suggestions? I think I might go back to a routine like Max-OT or idk?

suicidegripme
08-27-10, 1:56 pm
08/27/10

SHOULDERS

Standing Overhead Press (had to clean the weight up)
135x6
135x6
115x10

Standing DB Lateral Raises
15'sx12
15'sx12
15'sx12

DB Front Raises
35'sx10
35'sx10

mcbeast
08-27-10, 2:00 pm
08/27/10

SHOULDERS

Standing Overhead Press (had to clean the weight up)
135x6
135x6
115x10

Standing DB Lateral Raises
15'sx12
15'sx12
15'sx12

DB Front Raises
35'sx10
35'sx10

Good work man. Especially for having to clean the first rep. That alone will take some energy outta ya.

suicidegripme
08-28-10, 2:49 pm
08/28/10

Did some core and cardio work today. Leg raises, side bends, machine crunches, and 6 sets of various calf raises.

suicidegripme
08-30-10, 4:22 pm
08/30/10

Wheelz

Front Squats
215x3
225x3 (awesome)

RDL's
245x6
245x6

Horizontal Leg Press
230x12
230x12
230x12

Leg Extension/Seated Leg Curl Superset
100x10/100x10
100x10/100x10
100x10/100x10

suicidegripme
08-31-10, 3:28 pm
08/31/10

CHEST/TRIS

Bench Press
Worked up to 210 for 4, form was off today. Lame.

Incline DB Press
65'sx8
65'sx8
70'sx6

Hammer Strength ISO Wide Press
180x8
180x8
180x8

Weighted Dips
BW+25x10
BW+45x5

Incline DB Skull Crushers
25'sx20

Machine Flyes
1 set of 20 reps

suicidegripme
09-02-10, 3:11 pm
09/02/10

BACK/BIS

Sumo Deads
Worked up to a few triples of 315. Light deads. Next week starting up again.

DB Bench Rows (decided to drop weight and concentrate on form a lot more)
55x12
55x12
65x10

Bent Over DB Rows
30'sx12
30'sx12

Wide Grip Lat Pulldowns
130x8
130x8
130x8

Seated DB Curls
20'sx12
20'sx12
25'sx8

Close-Grip EZ Bar Curls
3 sets of 6-12 reps

suicidegripme
09-04-10, 2:59 pm
09/04/10

DELTZ/CORE

Standing Overhead Press
135x5
140x5
140x5

Seated Side Lateral Raises
20'sx10
20'sx10
20'sx10

Rear Delt Flyes
15'sx10
15'sx10

Core Work - Hanging leg raises, weighted crunches, DB side bends.

suicidegripme
09-09-10, 2:25 pm
09/06/10 - 09/11/10

Back to school so trying to get my schedule right with diet/training/work/school. Throwing around a lot of ideas on how I want to set up my training with a crazy schedule. Not quite sure yet. Contemplating Westside inspired bodybuilding routine, Max-OT, or a Dave Draper inspired workout.

Hit an upper workout yesterday where I worked up to 205x5 (1 second pause) on floor presses then did rows, presses, light beach work.

Today hit a lower workout where I worked up to 225x5 on my box squat (below parallel, 1 second pause) and did some light accessory work (rdls, leg curls, leg extensions).



Just saying, this site motivates me so much more than bodybuilding.com ever has. The members on this site are great. Really helpful, driven individuals, with different opinions on training/dieting but with such respect and openness. This truely is a hardcore forum and I would like to thank AnimalPak and the FORVM for just being damn awesome.

suicidegripme
09-15-10, 2:15 pm
09/15/10

**Back into the sh*t. Hit legs on monday, hit chest/tris today, heres what I did.**

CHEST/TRIS

Flat DB Press (elbows wide, no more powerlifting tuck)
70'sx8
70'sx8
70'sx8

Incline DB Press
60'sx6
60'sx6
50'sx12

Dips
BW+25x8
BW+25x8

Barbell Skull Crushers
45x10
45x10
45x10

Rope Pushdowns
65x10
65x10

Finished with 2 sets of machine flyes.

suicidegripme
09-16-10, 1:47 pm
09/16/10

BACK/BIS

Wide Grip Lat Pulldowns
130x8
130x8
130x8

1 Armed DB Rows
60'sx10
60'sx10
60'sx10

Rack Pulls
315x5
315x5

Upright Rows
65x10
65x10

Incline DB Curls
20'sx10
20'sx10
15'sx10

EZ-Curl Bar Preacher Curls
3 sets of 6-12 reps, various grips

**Great workout I felt. Felt so pumped. Love putting rack pulls farther back in my routine, lets me focus on lats much more (lagging body part). Gonna keep my heavy pulls a little lighter for this routine.**

suicidegripme
09-18-10, 2:49 pm
09/18/10

SHOULDERS/CORE

Standing Overhead Press
140x5
140x5

Seated DB Shoulder Press
40'sx12
40'sx12

One Armed DB Side Laterals (love these so much, really isolates my shoulders, no trap involvement)
15x12
15x12
15x12

Machine Rear Delt Flyes
2 sets of 12 reps

Core Work
Machine Crunches, Side Bends on Hyper, Russian Twists

**Good workout. Tightening up my overhead press form, trying to use little to no leg or ankle drive.**

Loomis
09-18-10, 4:58 pm
Glad to see you got your schedule worked out. Keep up the solid work! I hear ya about animal compared to bb.com, this place is a mecca for real people who actually give a fuck about their brothers

suicidegripme
09-20-10, 1:59 pm
Glad to see you got your schedule worked out. Keep up the solid work! I hear ya about animal compared to bb.com, this place is a mecca for real people who actually give a fuck about their brothers

Thanks bro. I'll try my best not only for myself but for the fellow forvm animals who have helped keep me motivated.

suicidegripme
09-20-10, 2:03 pm
09/20/10

WHEELZ

Low Box Squats (1 second pause at bottom)
6 warm up sets
225x5
230x5

Horizontal Leg Press
270x8
270x8
270x8

DB SLDL's (wanted to try these, not a bad movment at all! Really felt focus on my hammies)
50'sx12
50'sx12

Leg Extensions
100x12
100x12
100x12

Lying Leg Curls
80x12
80x12
80x12

Calf Work
50 reps on Toe Presses, rested when needed to. Took about 4-5 minutes I think.

suicidegripme
09-21-10, 1:45 pm
09/21/10

CHEST/TRIS

Incline DB Press
65'sx8
65'sx8
70'sx6
55'sx10

*Wanted to bench here but all benches were taken by some big bencher taking thier sweet ol' time. Oh well!*

Hammer Strength Iso Wide Press
180x8
180x8

Flat DB Flyes
25'sx12
25'sx12

Barbell Skull Crushers
45x12
50x12
50x12
55x8

Straight Bar Tricep Pushdowns
100x10
100x10

Loomis
09-22-10, 2:56 pm
nice, i swear a class in gym etiquette should be mandatory.

kryptiq
09-22-10, 2:58 pm
I take a while working on chest when benching but normally because I do a lot of sets, did you ask to work in? I generally allow people who lift within 20lbs of what I'm working with jump in for alternating sets.

Nice workouts keep it up.

suicidegripme
09-22-10, 3:55 pm
nice, i swear a class in gym etiquette should be mandatory.


I take a while working on chest when benching but normally because I do a lot of sets, did you ask to work in? I generally allow people who lift within 20lbs of what I'm working with jump in for alternating sets.

Nice workouts keep it up.

It was a few big benchers, pushing 4 plates for reps. I admired thier strength, but taking 5-10 minute breaks on both flat benches was annoying. I get the idea of doing a heavy set than a lighter set but come on! Those guys I make it a point not to talk to, very talkative, on thier phones, never re-racking weights, grunting loud on every set, cursing loudly, just overall a$$holes IMO. They benched through my entire workout.

PIJW
09-22-10, 3:57 pm
09/21/10

CHEST/TRIS

Incline DB Press
65'sx8
65'sx8
70'sx6
55'sx10

*Wanted to bench here but all benches were taken by some big bencher taking thier sweet ol' time. Oh well!*

Hammer Strength Iso Wide Press
180x8
180x8

Flat DB Flyes
25'sx12
25'sx12

Barbell Skull Crushers
45x12
50x12
50x12
55x8

Straight Bar Tricep Pushdowns
100x10
100x10

Great looking workout .


nice, i swear a class in gym etiquette should be mandatory.

I think this should be mandatory for all gyms, i went during lunch and there were DBs and bars filled up on the floor and in the racks, total mess, so i cleaned up inbetween sets, extrx grib workout i guess.

kryptiq
09-22-10, 4:30 pm
It was a few big benchers, pushing 4 plates for reps. I admired thier strength, but taking 5-10 minute breaks on both flat benches was annoying. I get the idea of doing a heavy set than a lighter set but come on! Those guys I make it a point not to talk to, very talkative, on thier phones, never re-racking weights, grunting loud on every set, cursing loudly, just overall a$$holes IMO. They benched through my entire workout.

I can understand you being pissed then that sucks man, luckily the only thing I have in common with them is that I lift more than most people at my gym, then again most people at my gym lift peanuts. The phone BS is outrageous if they are on the phone just walk over and start racking weight/adjusting the bar. When they ask why tell them to get off their phone and do work or leave because if you need more than 1min between sets its probably too much weight.

Loomis
09-22-10, 5:38 pm
im normally the first one in my gym on the weekends... and the first thing i end up doing is cleaning up peoples mess from the night before. never fails.

suicidegripme
09-23-10, 1:07 pm
I can understand you being pissed then that sucks man, luckily the only thing I have in common with them is that I lift more than most people at my gym, then again most people at my gym lift peanuts. The phone BS is outrageous if they are on the phone just walk over and start racking weight/adjusting the bar. When they ask why tell them to get off their phone and do work or leave because if you need more than 1min between sets its probably too much weight.


im normally the first one in my gym on the weekends... and the first thing i end up doing is cleaning up peoples mess from the night before. never fails.

Compared to that mishap with the benches last workout, I went to the gym so pumped and ready. Had a great workout, even bullshitted a bit with some guys who were doing shrugs next to me rack pulling. I either pull sumo or a hybrid stance (short arms, small body frame make regular deads very uncomfortable) so they were like wtf are you doing?

09/23/10

BACK/BIS

Wide Grip Lat Pulldowns
140x8
140x8
120x12

One Armed DB Rows
65x10
65x10

Rack Pulls
335x5
335x5

Incline DB Curls
20'sx10
20'sx10
20'sx10

EZ Curl Bar Preacher Curls
5 sets various weights and grips, 6-12 reps

suicidegripme
09-25-10, 3:07 pm
09/25/10

SHOULDERS/CORE

Push Presses
145x5
145x5
150x5

Seated DB Presses
50'sx10
50'sx10

One Armed DB Lateral Raises
20'sx10
20'sx10
10'sx20

Machine Rear Delt Flyes
2 sets of 10 reps

Core Work - Did some russian twists on the floor, side bends on hyper machine, reverse crunches.

suicidegripme
09-27-10, 2:26 pm
09/27/10

WHEELZ/CALVES

Low Box Squat
6 warm up sets
245x4
245x3 (didn't have much juice left)

Horizontal Leg Press
270x12
320x6
320x6

DB RDL's
50'sx12-15
50'sx12-15

Leg Extensions
120x10
120x10
120x10

Lying Leg Curls
80x12
80x12
80x12

Calf Work
5 sets of 10 on Toe Presses

kryptiq
09-27-10, 3:43 pm
Nice workouts there man, keep it up.

suicidegripme
09-28-10, 11:01 pm
Nice workouts there man, keep it up.

Thanks bro. Looks like were both alpha testers for Agent O. Im so psyched. I've switched from Animal Pump to Jack3d, which Ive been having good results with. Hopefully, Agent O blows it out of the water (I mean it should, its from Universal).

suicidegripme
09-28-10, 11:05 pm
09/28/10

CHEST/TRIS

DB Incline Press
70'sx6
70'sx6
55'sx12

Barbell Bench Press (getting back in the groove)
175x6
175x6

Hammer Strength Iso Wide Press
180x8
180x8

Incline DB Flyes
25'sx12
25'sx12

Barbell Skull Crushers
45x12
55x12
55x12
55x12

Tricep Pushdowns
95x12
95x12

**Good workout. Was happy to start benching again, didnt want to go too heavy so kept it relatively light.**


On a more important note, I was selected to be an alpha tester for Agent O. Im super psyched. Im getting my wisdom teeth pulled relatively soon so hopefully that wont interfer. Already plan on keeping my cals up with some home mass shakes made with protein powder, bananas, peanut butter, olive oil, yogurt, eggs, and whatever else I feel like.

kryptiq
09-28-10, 11:26 pm
Thanks bro. Looks like were both alpha testers for Agent O. Im so psyched. I've switched from Animal Pump to Jack3d, which Ive been having good results with. Hopefully, Agent O blows it out of the water (I mean it should, its from Universal).

Indeed, going on a nice lean bulk diet for it I plan on going nuts for 2 weeks and again as soon as it's released if it lives up to what people who have already tried it out are saying.

suicidegripme
09-30-10, 1:55 pm
09/30/10

BACK/BIS

Wide Grip Lat Pulldowns
140x8
150x6
140x8
100x12 (slow reps)

One Armed DB Rows
70'sx8
70'sx8

Double DB Rows
45'sx10
45'sx10

Rack Pulls
345x5
345x5

Standing DB Curls
20'sx12
20'sx12
25'sx10/15'sx10 (no pause)

EZ Curl Bar Preacher Curls
3 sets of 8 reps

Loomis
10-01-10, 9:37 am
congrats on scoring the agent o tester gig! cant wait to read your feedback on it.

suicidegripme
10-02-10, 5:26 pm
congrats on scoring the agent o tester gig! cant wait to read your feedback on it.

Thanks bro! Just tried it out today. Check the link in my sig for my current log on Agent O.

suicidegripme
10-27-10, 12:56 am
Now that Agent O alpha testing is over. Back to my regular workout log.

10/25/10

WHEELZ

Front Squats
**6 warm up sets**
225x3
225x3

Hack Squats
180x8
180x8
180x8

Lying Leg Curls
80x10
80x10
80x10

Leg Extensions
120x10
120x10
120x10

Finished with some stretching.

suicidegripme
10-27-10, 12:58 am
10/26/10

CHEST/TRIS

Incline DB Press
55'sx12
55'sx12
65'x8

Flat DB Press (slow reps)
50'sx10
50'sx10
50'sx10

Iso Wide Hammer Strength Press
180x8
180x8

Incline Flyes
25'sx12
25s'x12

BB Skull Crushers
65x8
65x8
65x8

Tricep Pushdowns
100x12
100x12

suicidegripme
10-27-10, 1:51 pm
10/27/10

Hit the gym to do some light cardio (20 minutes), calf work, some light abs, and stretching. Nothing crazy, just enough to get a really good burn in my calves.


Also, I do not like the new Forvm set up as much as the old one :(

mcbeast
10-27-10, 2:11 pm
10/27/10

Hit the gym to do some light cardio (20 minutes), calf work, some light abs, and stretching. Nothing crazy, just enough to get a really good burn in my calves.


Also, I do not like the new Forvm set up as much as the old one :(

Good stuff bro.

Im on the same page about the forvm. Think simplicity got tossed out the window.

suicidegripme
10-27-10, 2:44 pm
Good stuff bro.

Im on the same page about the forvm. Think simplicity got tossed out the window.

Exactly. The members, the appearance, the look, everything attracted me to the Forvm. Maybe itll grow on us. I know a few forums I used to belong to allowed for its members to either use the classic set up or the new set ups. Maybe the Mods will get on something like that. I would love the option to go back to the old way. Simple doesent mean bad.

mcbeast
10-27-10, 2:59 pm
Exactly. The members, the appearance, the look, everything attracted me to the Forvm. Maybe itll grow on us. I know a few forums I used to belong to allowed for its members to either use the classic set up or the new set ups. Maybe the Mods will get on something like that. I would love the option to go back to the old way. Simple doesent mean bad.

Trust me I kow what you mean. I have been on this forvm since week 8 of the original journey...

suicidegripme
10-28-10, 12:59 pm
Trust me I kow what you mean. I have been on this forvm since week 8 of the original journey...

You my friend, are a monster...

suicidegripme
10-28-10, 1:04 pm
10/28/10

**Great workout today. Didnt set any PR's but I am really beginning to understand the mind/muscle connection. Im concentrating a lot more on the muscle rather than pushing/pulling numbers. Training style is definitly changing/evolving as I progress.**

BACK/BIS

Wide Grip Lat Pulldowns
150x8 (chin level)
150x8 (chin level)
120x10 (chest level)

Barbell Rows
135x8
135x8
155x6

Rack Pulls (at knee level)
315x8
315x8

Cable Rows
130x10
130x10

EZ-Curl Bar Preacher Curls
Bar+30x8 (normal grip)
Bar+30x8 (normal grip)
Bar+30x8 (hammer grip)
Bar+30x8 (hammer grip)

Seated DB Curls
20'sx10
20s'x10

kryptiq
10-28-10, 1:28 pm
Hey, glad to hear from yah bro. My bad for not checking your log out lately painfully busy with midterms(luckily after tonight I think I have a week off til the next). Looks like you are doing damn good yourself, I really need to get on your level with lat pulls hahah. Keep it up!

suicidegripme
10-30-10, 2:17 pm
Hey, glad to hear from yah bro. My bad for not checking your log out lately painfully busy with midterms(luckily after tonight I think I have a week off til the next). Looks like you are doing damn good yourself, I really need to get on your level with lat pulls hahah. Keep it up!

Thanks bro. Im really trying to build a great base for next summer. Want to be Jersey Shore ready lol.

suicidegripme
10-30-10, 2:19 pm
10/30/10

SHOULDERS/CORE

Seated Barbell Press
115x6 (slow reps)
115x6 (slow reps)
95x12 (bottom half ROM reps)

Cable Lateral Raises
20x10 each side
20x10 each side
20x10 each side

Machine Rear Delt Flyes
40x12
40x12
40x12

Core Work - Did a mix of DB side bends and weighted swiss ball crunches.

kryptiq
10-31-10, 11:46 pm
Nice workout again brother, keep it up. I'm personally working towards looking completely recomped this spring/summer. Just need about 8lbs of lean mass before I am satisfied enough to cut.

suicidegripme
11-01-10, 2:19 pm
Nice workout again brother, keep it up. I'm personally working towards looking completely recomped this spring/summer. Just need about 8lbs of lean mass before I am satisfied enough to cut.

8 lbs lean? You got that bro, judging by your workouts that should not be a problem, especially if you keep your motivation/dedication up. Im tryin to pack on as much as I can by spring. Aiming to hit 200lbs by April, then cutting down to decently lean for spring/summer. Thats the goal for me. Im currently weighing about 185/190.

suicidegripme
11-01-10, 2:21 pm
11/01/10

**Decided to drop down on number of exercises today. Did a lot more squat work then usual.**

WHEELZ
*1 mile warm up on bike, some mobility work*

Barbell Squats (parallel)
barx10
135x5
135x5
155x5
185x8
205x6
225x5
235x3
205x6

Lying Leg Curls
80x10
80x10
60x12 (slow reps)

Leg Extensions
100x12
100x12
100x12

Finished with some stretching.

suicidegripme
11-03-10, 12:12 pm
11/02/10

CHEST/TRIS

Flat DB Press (slow reps)
50'sx12
50'sx12
65'sx6

Low Incline DB Press
65'sx8
50'sx12
50'sx12

Pec-Deck
3 sets of 12 reps

Barbell Skull Crushers
65x10
65x10
45x15

Tricep Pushdowns
3 sets of 12 reps

**Overall pretty light day. Definitly feeling the motions a lot better. Weighed in at 187 today.**

suicidegripme
11-03-10, 3:22 pm
11/03/10

Hit the gym for some calf, abs, and stretching. Did about 8 sets of calf work in the 10-20 rep range. Abs did a few sets of cable crunches and some hypers for lower back.

suicidegripme
11-04-10, 1:24 pm
11/04/10

**Great workout today. Felt so pumped up. After checking out the new universal site, I was ready to set some PR's**

BACK/BIS
*warm up 1 mile on bike*

Barbell Rows
3 warm up sets
155x8
155x8
165x6

V-Bar Lat Pulldowns
130x8
130x8
100x10

Rack Pulls (knee level)
335x8
335x8

Cable Rows
130x12
130x12

EZ-Bar Preacher Curls
bar+30x8
bar+30x8
bar+30x8

Seated DB Curls
20'sx10
20'sx10
15'sx10

suicidegripme
11-06-10, 1:13 pm
11/06/10

SHOULDERS/CORE
1 mile warm up on bike
shoulder warm up

Standing Overhead Press (strict)
barx10
95x5
95x5
115x5
115x5
125x5
130x5

Seated DB Laterals
20'sx10
20'sx10

Cable Lateral Raises
15x10 each side
15x10 each side
15x10 each side

Machine Rear Delt Flyes
50x12
50x12

Core Work - Machine Crunches, Side DB Bends.

BTW, Gasparis new whey isolate tastes awesome...

suicidegripme
11-08-10, 1:19 pm
11/08/10

WHEELZ
1 mile warm up on bike
**Squat rack taken by a guy doing supersets of squats and SLDL's, didnt feel like waiting so hit of Hack Squats as my core lift**

Hack Squats
90x8
90x8
180x8
230x8
270x8
270x8
180x15

Seated Leg Curls
100x12
100x12
40x12 (single leg/each side)
40x12 (single leg/each side)

Leg Extensions
100x12
100x12
40x12 (single leg/each side)
40x12 (single leg/each side)

Finished with some stretching. Even though I didnt get to back squat today, the hacks felt great and got a great pump. The single leg extensions and curls really targeted my legs in a major way too. Next week Ill start adding in SLDL's again.

mcbeast
11-08-10, 4:44 pm
Good work. Were the hacks oldschool style with a barbell?

suicidegripme
11-09-10, 9:39 am
Good work. Were the hacks oldschool style with a barbell?

Nah, I was a machine junkie yesterday. Oh well, next week back to barbell squats. Hittin chest and tris when I get out of class.

suicidegripme
11-09-10, 10:50 pm
11/09/10

CHEST/TRIS

Incline DB Press
55'sx12
55'sx12
65'sx6

Flat DB Press
70'sx6
70'sx6
70'sx6

Incline Flyes
30'sx10
30'sx10
30'sx10

Barbell Skull Crushers
65x10
65x10

DB Kickbacks
10x12 each side
10x12 each side

Machine Chest Press
2 sets of 8 reps

suicidegripme
11-11-10, 2:05 pm
11/11/10

BACK/BIS

Barbell Rows
155x10
155x10
165x6
165x6

Rack Pulls (knee level)
345x6
345x6
315x10

V-Bar Pulldowns
120x8
120x8
120x8

EZ-Curl Bar Curls
Bar+20x10
Bar+20x8
Bar+20x8

Single DB Preacher Curls (great pump here, really focused on the muscle)
20x8 each arm
20x8 each arm
20x8 each arm

**Good workout overall**

suicidegripme
11-13-10, 2:43 pm
11/13/10

DELTZ/CORE

Push Press
135x5
155x5
165x5

Seated DB Press
55'sx8
55'sx8

Standing Cable Laterals
15x12 each side
15x12 each side
15x12 each side

Face Pulls
90x12
90x12
90x12

Core Work - 50 Side Bends with 30 lb DB's, 100 Swiss Ball Crunches.

suicidegripme
11-15-10, 1:16 pm
11/15/10

*Decided to do something a little different today. Friday night the cops were chasing some guy who ran away after being pulled over. My friend and I were outside having a beer and we heard rustling in the back of my house. The guy was back there, so I told him to come over and that we werent cops. When he came over, grabbed him in a rear naked choke and took him to the ground as my friend went and got the cops. Pretty eventful and since then just feeling pumped up!*

WHEELZ/CALVES
*1 mile warm up on bike*

Low Box Squats
barx5
135x3
135x3
185x3
185x3
205x3
225x3
245x2
255x2

Machine Hack Squats
180x8
180x8
180x8

DB SLDL's
50'sx10
50'sx10
50'sx10

Single Leg Extensions
2 sets of 10 reps

Single Leg Curls
2 sets of 10 reps

Calf Raises
5 sets of 10 reps

suicidegripme
11-17-10, 12:28 pm
11/16/10

CHEST/TRIS

Incline DB Press
70'sx8
70'sx8
55'sx12

Flat DB Press
55'sx12
55'sx12

Incline Hammer Strength Press
90x12
90x12

Flat Flyes
30'sx10
30'sx10

Barbell Skull Crushers
65x10
65x10

DB Kickbacks
10'sx15
10'sx15

kryptiq
11-17-10, 12:55 pm
Nice incline hammers and DB press brother, really ding work on that chest! Keep it up man, thanks for the motivation since I hit chest tomorrow >=)

suicidegripme
11-18-10, 2:11 pm
Nice incline hammers and DB press brother, really ding work on that chest! Keep it up man, thanks for the motivation since I hit chest tomorrow >=)

Thanks bro. Chest has always been a hard muscle for me, Ive been implementing a lot more incline work and DB work. Seems to be helping.

suicidegripme
11-18-10, 2:15 pm
11/18/10

BACK/BIS

Barbell Rows
175x5
175x5
135x10

Rack Pulls (knee level)
355x5
355x5

V-Bar Pulldowns
120x8
120x8
120x8

Cable Rows
130x8
130x8

EZ-Curl Bar Preacher Curls
bar+40x8
bar+40x6
bar+40x6
bar+20x6 (30 seconds rest)

Double Hammer Curls
20'sx10
20'sx10
20'sx10

suicidegripme
11-20-10, 1:44 pm
11/20/10

SHOULDERS/CORE

Seated DB Press
60'sx6 (heaviest Ive ever went here)
60'sx6
50'sx10

Standing Cable Laterals
15x12 each side
15x12 each side
15x12 each side

Face Pulls
100x12
100x12
100x12

Core Work - Various types of standing cable crunches and rotations. 1 max set of swiss ball crunches.

suicidegripme
11-22-10, 1:33 pm
11/22/10

WHEELZ

Barbell Squats
6 warm up sets
225x5
245x3
255x3

Machine Hack Squats
180x8
180x8
230x6

DB SLDL's
60'sx8
60'sx8
60'sx8

Single Leg Extensions
50x8 each side
50x8 each side
50x8 each side

Single Seated Leg Curls
50x8 each side
50x8 each side
50x8 each side

Calf Work - 5 sets of 10 on Standing Calf Press

suicidegripme
11-23-10, 11:54 pm
11/23/10

CHEST/TRIS

Incline DB Press
75'sx6
75'sx6
60'sx12

Barbell Bench Press
185x5
155x8
155x8

Incline Flyes
30'sx10
30'sx10
30'sx10

Barbell Skull Crushers
45x5
75x5
75x5

Tricep Kickbacks
15'sx10
15'sx10
10'sx12

suicidegripme
11-26-10, 3:05 pm
11/26/10
*Hope everyone had a good thanksgiving. Had a great workout today.**

BACK/BIS

Barbell Rows
175x5
175x5
175x5
155x8

Rack Pulls
365x5
365x5

V-Bar Pulldowns
120x8
120x8
120x8

Cable Rows
140x6
140x6

EZ-Curl Bar Preacher Curls
bar+40x6
bar+40x6
bar+20x10

Seated DB Curls
25'sx10
25'sx10
25'sx10

suicidegripme
11-27-10, 1:58 pm
11/27/10

DELTZ/CORE

Seated DB Press
60'sx8
60'sx8
50'sx12

Seated DB Laterals
30'sx8 (too heavy for good form)
25'sx8
25'sx8
15'sx15

Face Pulls
100x12
100x12
100x12

Core Work - Side Bends, Twists, Crunches, Toe Taps


Weighed in at 182, 13% body fat, 5'8. Weight gain is such an uphill battle.

mcbeast
11-27-10, 10:29 pm
Strong work brotha. With those side laterals do you do one side at a time?

suicidegripme
11-28-10, 10:55 am
Strong work brotha. With those side laterals do you do one side at a time?

I switch it up. Sometimes Ill do the entire set one way or split it up, do 5 reps both arms at the same time, then do one at a time. I really try to focus on the muscle rather than going through the motions. Im always second guessing my form on them too, Ive seen so many variations on it.

I put a slight bend in my elbow and lift till my arm is parallel with the ground, I keep the slight bend the entire time and do not have any movement in the elbow. Almost like this... (18 seconds)
http://www.youtube.com/watch?v=L4RqDVQgcwI

mcbeast
11-28-10, 2:40 pm
I switch it up. Sometimes Ill do the entire set one way or split it up, do 5 reps both arms at the same time, then do one at a time. I really try to focus on the muscle rather than going through the motions. Im always second guessing my form on them too, Ive seen so many variations on it.

I put a slight bend in my elbow and lift till my arm is parallel with the ground, I keep the slight bend the entire time and do not have any movement in the elbow. Almost like this... (18 seconds)
http://www.youtube.com/watch?v=L4RqDVQgcwI

Gotchya. Im pretty much the same way, switching it up. I primarily do one arm tho. Its an exercise I feel I can cheat a little bit, and have reaped the results of doing so. Heavier weights stimulate more growth!

suicidegripme
11-29-10, 1:46 pm
11/29/10

WHEELZ/CALVES

Low Box Squats
barx5
135x5
155x3
185x3
205x3
225x3
245x3
260x3 (+5lbs and 1 rep PR)

Hack Squat Machine
230x8
230x8
270x5
270x5

DB SLDL's
65'sx8
65'sx8
65'sx8

Single Leg Extensions
50x8 each side
50x8 each side

Single Standing Leg Curls
15x8 each side
15x8 each side

Calf Raises - 3 sets of 10, 1 set of 20

suicidegripme
11-30-10, 8:20 pm
11/30/10

CHEST/TRIS

Incline DB Press
80'sx5
80'sx5
70'sx8
70'sx8

Flat Bench Press
175x5
175x5

Incline Hammer Strength Press
90x12
110x6
110x6
90x12

Incline Flyes
25'sx12
25'sx12

Dips
BWx8 (damn tired)
BWx8

DB Kickbacks
10'sx12
15s'x10
15'sx10

suicidegripme
12-02-10, 1:21 pm
12/02/10

BACK/BIS

Barbell Rows
barx5
95x5
135x5
135x5
155x5
175x5
180x5 (+5lbs since last week)
180x5
155x8

Rack Pulls
135x5
225x5
315x5
370x5 (+5lbs since last week)
370x5 (+5lbs since last week)

V-Bar Pulldowns
130x8
130x8
130x8

Cable Rows
140x8 (+2 reps since last week)
140x8

EZ-Curl Bar Preacher Curls
bar+30x8
bar+30x8
bar+30x5/bar+20x5/bar+10x5 (no rest)

DB Curls
25'sx8
25'sx8
20'sx15

**Good workout day overall.**

suicidegripme
12-04-10, 5:30 pm
12/04/10

**Hit Apollon for the ABC event. Crazy to see so many guys reppin Animal**

SHOULDERS

DB Shoulder Press
55'sx8
55'sx8
60'sx5
50'sx11

DB Side Laterals
25'sx10
25'sx10
20'sx12
20'sx12

Smith Machine Upright Rows
+50x10
+50x10
+50x10
+50x10

Rear Delt Machine
30x15
50x10
50x10

DB Front Raises
20'sx20 each side

suicidegripme
12-06-10, 2:06 pm
12/06/10

WHEELZ/CALVES

Box Squat
barx5
barx5
135x5
135x5
185x3
205x3
225x3
245x2
265x2
270x2

**Did some GM's here with 95lbs and 135lbs to get a good stretch in the hammies**

Machine Hack Squats
90x5
180x5
270x5
270x5
270x5

Single Leg Extensions
50x10 each leg
50x10 each leg
50x10 each leg

Single Leg Curls
20x10 each leg
20x8 each leg
20x8 each leg

Calf Work - 5 sets of 10 reps, low rest periods

suicidegripme
12-09-10, 1:13 pm
12/07/10

Light chest day. Nothing crazy, no PR's or anything.

suicidegripme
12-09-10, 1:16 pm
12/09/10

BACK/BIS

Barbell Rows
95x5
95x5
135x5
135x5
175x5
180x5
180x5
155x10

Rack Pulls
135x5
225x5
315x5
370x5
375x5 (+5 since last week)

V-Bar Pulldowns
140x8
140x8
140x8

Cable Rows
150x6
150x6

EZ-Bar Preacher Curls
Bar+40x8
Bar+40x6
Bar+20x10
Bar+20x10

DB Hammer Curls (some body language)
30'sx10
35'sx6
30'sx10

suicidegripme
12-11-10, 11:13 am
12/10/10

SHOULDERS/ABS

Barbell Overhead Press (light)
95x10
115x5
120x5
95x10

Single DB Side Laterals
30'sx8
30'sx8
25'sx12

Face Pulls
100x12
100x12

Core Work - Swiss Ball Crunches, Side Bends, V-Sit Ups

suicidegripme
12-15-10, 2:19 pm
12/15/10

CHEST/TRIS

Flat DB Press
75'sx5
75'sx5
75'sx5
60'sx10

Dips
BWx5
BWx5
+25x5
+25x5

Incline Hammer Strength Press
90x12
90x12
110x6
110x6

Incline Flyes
20'sx15

Close-Grip Smith Bench
90x8
90x8
90x8

Incline DB Skull Crushers
30'sx8
30'sx8
30'sx8

suicidegripme
12-16-10, 1:47 pm
12/16/10

WHEELZ

High Bar Squats
6 warm up sets
225x5
225x5

Light GM's
95x10
95x10
95x10

Machine Hack Squats
270x6
270x6
180x12

Standing Single Leg Curls
20x8 each leg
20x8 each leg
20x8 each leg

Single Leg Extensions
50x8 each leg
50x8 each leg
50x8 each leg

Donkey Calf Raises
5 sets of 10 reps

suicidegripme
12-18-10, 3:06 pm
12/18/10

DELTZ/CORE

DB Shoulder Press
25'sx5
40'sx5
40'sx5
60'sx5
60'sx5

Single DB Side Laterals
35'sx6
35'sx6
35'sx6
30'sx8

Rear Delt Machine
50x10
50x10
50x10

Core - Mix of Side Bends, Cable Crunches, Top Taps

suicidegripme
12-20-10, 3:19 pm
12/20/10

BACK/BIS

Barbell Rows
barx5
95x5
95x5
135x5
155x5
175x5 (work sets start here)
180x5
185x5

Rack Pulls
barx5
135x5
225x5
315x5
365x5 (work sets start here)
375x5

V-Bar Pulldowns
80x5
80x5
140x6 (work sets start here)
140x6

V-Bar Cable Rows
80x5
80x5
150x8 (work sets start here)
150x8

Alternating DB Curls
30'sx8 each arm
30'sx8 each arm
30'sx8 each arm

EZ-Curl Bar Preacher Curls
3 sets of 5-10 reps, various grips

suicidegripme
12-22-10, 11:23 am
12/21/10

CHEST/TRIS

Flat DB Press
25'sx5
25'sx5
50'sx5
50'sx5
80'sx5 (work sets start here)
80'sx5

Incline DB Press
40'sx5
40'sx5
70'sx6 (work sets start here)
70'sx6
60'sx10

Dips
BWx5
BW+25x6
BW+25x6
BWx10

Incline DB Skull Crushers
30'sx6
30'sx6
20'sx10
20'sx10

Ended with one set of 20 reps on pec deck.

suicidegripme
12-24-10, 10:02 am
12/23/10

WHEELZ

Box Squat
Worked up to 275x2 (+5lbs)

Light GM's
95x12
95x12

Hack Squat Machine
270x6
270x6
270x6

Standing Single Leg Curls
25x8 (each side)
25x8 (each side)
25x8 (each side)

Single Leg Extensions
50x10 (each side)
50x10 (each side)
50x10 (each side)

Donkey Calf Raises
4 sets of 15 reps

suicidegripme
12-29-10, 2:59 pm
12/29/10
*Back to the gym after a long break*

PUSH

Flat DB Press
40'sx5
40'sx5
60'sx5
60'sx5
80'sx5 (work sets start here)
80'sx5

Incline DB Press
35'sx5
35'sx5
70'sx6 (work sets start here)
70'sx6
60'sx10

Seated DB Press
30'sx5
30'sx5
50'sx5 (work sets start here)
50'sx5
55'sx5

Dips
BWx5
BW+25x6 (work sets start here)
BW+25x6 (work sets start here)

DB Side Laterals
25'sx8 each side
25'sx8 each side

Ended with 2 sets high rep tricep pushdowns.

suicidegripme
12-30-10, 2:59 pm
12/30/10

PULL (only wrote down worksets)

Barbell Rows
barx5
barx5
135x5
135x5
155x5
185x5 (work sets start here)
190x5

Rack Pulls
135x5
225x5
315x5
365x5 (work sets start here)
385x5

Close-Grip Chin Ups
BWx8
BWx6

Cable Rows
100x5
150x6 (work sets start here)
150x6

Alternating DB Curls
30'sx8 each side
30'sx8 each side
30'sx8 each side

Preacher Curls
2 sets of 8 reps

suicidegripme
01-04-11, 2:13 pm
Started doing a modified Max-OT program, similiar to the work Ive been doing but with little to no isolations.
Writing down work sets only!!


01/03/11

CHEST/TRIS

Flat DB Press (1 second pause at bottom of lift)
75'sx6
75'sx6

Incline DB Press
70'sx6
70'sx6
70'sx5

Weighted Dips
+35x5
+35x5

Incline DB Skull Crushers
30'sx8
30'sx8

Underhand Tricep Pushdowns
3 sets of 10 reps

suicidegripme
01-04-11, 2:16 pm
01/04/11

BACK/BIS

Barbell Rows from Pins
185x5
185x5
195x5

Rack Pulls
385x5

Wide Grip Lat Pulldowns
140x6
140x6

Cable Rows
150x8
150x8

DB Preacher Curls
25x8 each arm
25x8 each arm
25x8 each arm

Incline DB Curls
20'sx8 each arm
20'sx8 each earm

suicidegripme
01-06-11, 8:38 pm
01/06/11

DELTZ

DB Shoulder Press
65'sx5
65'sx5
50'sx12

DB Side Laterals (one side at a time)
30'sx10
30'sx10

DB Rear Delt Flyes
15'sx8
15'sx8
15'sx8

Ended with a superset of front raises and side laterals.

suicidegripme
01-07-11, 2:30 pm
01/07/11


WHEELZ
(work sets only)

Squats
Worked up to 275 for a double on box squats
225x5 (high bar paralel squats)
225x5 (high bar paralel squats)

Light GM's
95x10
95x10

Hack Squats
270x8
270x8

Standing Leg Curls
20x10 each leg
20x10 each leg
20x10 each leg

Calf Raises - 5 sets of 10-20 reps

suicidegripme
01-13-11, 1:23 pm
01/13/11

Back to the gym. Damn snow!

CHEST/TRIS
*work sets only*

Flat DB Press (palms facing in)
80'sx5
80'sx5
80'sx5

Incline DB Press
75'sx5
65'sx10

Weighted Dips
BW+35x5
BW+35x5

EZ-Curl Bar Skull Crushers
Bar+40x6
Bar+40x6
Bar+20x15

suicidegripme
01-14-11, 1:16 pm
01/14/11

BACK/BIS
*work sets only*

Barbell Rows From Pins
185x5
195x5
200x5

Rack Pulls
385x5

Wide Grip Lat Pulldowns
140x8
140x8

Cable Rows
150x6
130x10

DB Preacher Curls
30x8 each arm
30x8 each arm

Cable Curls
3 sets of 8 reps

Hypers
2 sets of 20 reps

suicidegripme
01-17-11, 1:14 pm
01/17/11

DELTZ/NECK
*work sets only*

DB Shoulder Press
65'sx5
65'sx5
50'sx12

Standing Side Laterals
35'sx8 (little swing)
35'sx8 (little swing)
20'x10 (strict)

Face Pulls
100x12
100x12

Barbell Upright Rows
75x10

Various neck lifts, 25lb plate.

suicidegripme
01-18-11, 2:39 pm
01/18/11

WHEELZ/CALVES
*work sets only*

Squats (parallel high bar)
225x5
235x5

Wide GM's
135x8
135x8

Machine Hack Squats
270x8
270x8

Single Leg Curls
30x8 each side
30x8 each side
30x8 each side

Calf Work - 5 sets of 10-20 reps

suicidegripme
01-20-11, 2:39 pm
01/20/11

CHEST/TRIS
*work sets only*

DB Incline Press
75'sx5
80'sx5

Flat DB Press (elbows tucked)
80'sx5
70'sx8
70'sx8

Dips
+35x6
+35x6
BWx12

Ez-Curl Bar Skull Crushers
bar+40x5
bar+40x5
bar+20x15

Machine Chest Press
1 set of 20 reps, slow

suicidegripme
01-21-11, 1:59 pm
01/21/11

BACK/BIS
*work sets only*

Barbell Rows from Pins
205x5
205x5

Rack Pulls
315x10
390x5

Hammer Grip Chin Ups
BWx10
BWx5
BWx5

Cable Rows
130x10
150x5

DB Preacher Curls
30'sx8 each arm
30'sx8 each arm

Cable Curls
3 sets of 8 reps

1 Burnout set of Hammer Curls

suicidegripme
01-24-11, 2:03 pm
01/24/11

DELTZ
*work sets only*

Seated DB Press
65'sx6
65'sx6
50'sx12

One Armed Side Laterals
35x8 each side
35x8 each side
20x10 each side
20x10 each side

Face Pulls
100x12
100x12

Finished with some crunches and stretching.

suicidegripme
01-25-11, 2:10 pm
01/25/11

WHEELZ
*Work sets only*

Front Squats
185x5
205x2
215x2
135x12

GM's
135x10
135x10

Horizontal Leg Press
180x10
180x10
270x6

Single Leg Curls
30x8 each side
30x8 each side
30x8 each side

Ended with 4 sets of donkey calf raises.

suicidegripme
01-27-11, 2:55 pm
01/27/11

CHEST/TRIS
*work sets only*

Incline DB Press
80'sx6
80'sx5
65'sx10

Flat DB Press (tucked elbows)
70'sx6
70'sx6

HS Iso Wide Press
180x8
180x8
90x20

Machine Dips (leaning over)
165x10
165x10

Incline EZ-Curl Bar Skull Crushers
+40x10
+40x10

Ended with one set of 20 reps on machine flyes.

suicidegripme
01-28-11, 1:03 pm
01/28/11

BACK/BIS
*work sets only*

Barbell Rows from Pins
205x5
205x5

Rack Pulls
395x5
315x12

Wide Grip Lat Pulldowns
140x8
120x10
100x12

Cable Rows
140x8

DB Preacher Curls
35x6 each arm
35x6 each earm
25x12 each arm

Cable Curls
3 sets of 8-12 reps

suicidegripme
01-31-11, 1:58 pm
01/31/11

DELTZ
*work sets only*

Seated DB Press
65'sx6
65'sx6
55'sx10

Leaning DB Lateral Raises
20'sx10 each side
20'sx10 each side

Shoulder Upright Rows
65x10
65x10

Face Pulls
100x12
100x12

Ended with some crunches and stretching.

suicidegripme
02-01-11, 2:21 pm
02/01/11

WHEELZ
*work sets only*

Front Squats
185x5
185x5
135x10
135x10

GM's
135x10
135x10

Horizontal Leg Press
180x12
180x12

Standing Leg Curls
30x8 each leg
30x8 each leg
30x8 each leg

Donkey Calf Raises - 4 sets of 10 reps, 60 seconds in between sets

suicidegripme
02-03-11, 2:30 pm
02/03/11
Did more machine work today.

CHEST/TRIS
*work sets only*

Incline DB Press
85'sx5 (heaviest I've went on these)
70'sx10

Hammer Strength Iso Wide Press
180x8
180x8

Hammer Strength Incline Press
90x10
90x10
50sx15 (bottom half ROM)

Incline DB Flyes
25'sx12
25'sx12

Machine Weighted Dips
180x10
180x10

Incline EZ-Curl Bar Skull Crushers
bar+40x12
bar+40x12

suicidegripme
02-04-11, 1:18 pm
02/04/11

BACK/BIS
*work sets only*

Barbell Rows from Pins
205x5
210x5

Rack Pulls
400x5

Wide Grip Lat Pulldowns
140x8
120x10
120x10

Cable Rows
140x8
140x8

DB Preacher Curls
30'sx8 each arm
30'sx8 each arm

Cable Curls
3 sets of 10 reps

DB Hammer Curls
1 set of 20 with 20's each arm

- Great workout today I think.

suicidegripme
02-07-11, 1:35 pm
02/07/11

DELTZ
*work sets only*

DB Shoulder Press
65'sx8 (PR!)
65'sx8

Leaning Side Laterals
25'sx10 each side
25'sx10 each side

Hammer Strength Shoulder Press
50x15
50x15

Face Pulls
110x10
110x10

Finished with some stretching and rotator cuff work.

suicidegripme
02-08-11, 4:05 pm
02/08/11

WHEELZ
*work sets only*

Front Squats
190x5
190x5

GM's
135x12
135x12

Horizontal Leg Press
200x12
200x12

Single Leg Curls
30x10 each side
30x10 each side

Calf Raises - 5 sets of 10 reps, 30 seconds in between sets

suicidegripme
02-10-11, 10:24 pm
02/10/11

CHEST/TRIS
*work sets only*

Incline DB Press
70'sx10
70'sx10

Hammer Strength Iso Wide Press
180x8
180x8

Hammer Strength Incline Press
110x8
110x8

Machine Weighted Dips
180x12 (+2 reps)
180x12

Incline EZ-Curl Bar Skull Crushers
bar+40x12
bar+40x12

suicidegripme
02-11-11, 2:04 pm
02/11/11

BACK/BIS
*work sets only*

Rack Pulls (started with these today)
405x5

Barbell Rows from Pins (little body english thrown in)
225x5
225x5

Wide Grip Lat Pulldowns
140x8
140x8

Cable Rows
120x12
120x12

DB Preacher Curls
30x10 each arm
30x10 each arm

Cable Rows
2 sets of 8 reps

1 set of max reps on DB hammer curls

suicidegripme
02-14-11, 2:13 pm
02/14/11

DELTZ

Light day today. Nothing worth recording.

suicidegripme
02-15-11, 3:17 pm
02/15/11

WHEELZ
*work sets only*

Front Squats
190x5
195x5 (woot)

GM's
155x8
155x8

Horizontal Leg Press
200x12
200x12

Single Leg Curls
30x10 each leg
30x10 each leg

Calf Raises - 5 sets of 10 reps

suicidegripme
02-17-11, 12:57 pm
02/17/11

CHEST/TRIS
*work sets only*

Incline DB Press
70'sx10
70'sx10

Hammer Strength Iso Wide Press
180x10 (+2 reps)
180x10

Hammer Strength Incline Press
90x12
90x12

Machine Weighted Dips
180x10 (kinda tired here)
180x10

Incline EZ-Curl Bar Skull Crushers
bar+40x12
bar+40x12

*No real PR's. Just mediocre. Definitly lacked the intensity.*

suicidegripme
02-18-11, 2:04 pm
02/18/11

BACK/BIS
*work sets only*

Sumo Deads
Worked up to 4 singles with 315, havent done these in a while.

Barbell Rows From Pins
205x5
205x5
135x12 (underhand)

Lat Pulldowns
120x10 (wide grip)
120x10 (wide grip)
120x10 (v-bar)
120x9 (v-bar)

One Armed Cable Rows
50x10 each side
50x10 each side

DB Preacher Curls
30x10 each side
30x10 each side

Cable Curls
3 sets of 10 reps

Finished with some light hammer curls.

suicidegripme
02-22-11, 3:44 pm
02/21/11

DELTZ
*work sets only*

Barbell Overhead Press (some ankle drive to help bottom part of lift)
135x5
135x5
95x10 (no lockout)

Leaning Side Laterals
30x8 each side
30x8 each side

Rear Delt Fly Machine
60x12
60x12

Shoulder Width Upright Rows
65x15

suicidegripme
02-22-11, 3:45 pm
02/22/11

WHEELZ
*work sets only*

Front Squat
205x5 (getting back up there)
225x2 (just wanted to mess around)

GM's
160x8
160x8

Horizontal Leg Press
200x12
200x12

Single Leg Curls
20x12 each side
20x12 each side

Finished with some calf raises as always.

suicidegripme
02-24-11, 1:46 pm
02/24/11

CHEST/TRIS
*work sets only*

Incline DB Press
80'sx7
70'sx10

Hammer Strength Iso Wide Press
180x10
200x6
200x6

Hammer Strength Incline Press
90x12 (no lockout)
90x12 (no lockout)

Flat DB Press superset with Flat Flye Presses
50'sx8/25'sx8
50'sx8/25'sx8

Machine Tricep Extensions
3 sets of 12 reps

suicidegripme
02-25-11, 2:35 pm
02/25/11

BACK/BIS
*work sets only*

Barbell Rows From Pins
205x5
210x5
185x10
135x12 (underhand)

V-Bar Pulldowns
120x10
120x10

Inverted Rows
BWx10
BWx10

Rack Chins (suck at these)
BWx6
BWx6

DB Curls
30'sx8 each side
30'sx8 each side

Cable Curls
3 sets of 8-15 reps

Finished with a lot of stretching/bear crawls.

suicidegripme
02-28-11, 4:11 pm
02/28/11

DELTZ
*work sets only*

Barbell Overhead Press
135x5 (form better)
135x5
95x12 (no lockout)

Leaning Side Laterals
30x10 each side
30x10 each side

Upright Rows
65x6
75x6

Face Pulls
110x12
110x12

*good workout today*

suicidegripme
03-01-11, 4:45 pm
03/01/11

WHEELZ
*work sets only*

Front Squat
205x5
210x5 (nice pr)

GM's
165x8 (+5lbs)
165x8

DB Split Squats (forgot how great a movement these were)
25'sx8 each leg
25'sx8 each leg

Standing Leg Curls
20x12 each leg
20x12 each leg

Finished with calf work, stretching, and some crunches.