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WilsDaddy
03-10-10, 4:29 pm
Got my first contest coming up in November, I've been training for about 7 or 8 months already for it so we'll see how she goes. Anyways thought I might fire up a Journey since it seems to attract a lot of motivation.



Back day:

rows - 120,180,210,130 (x20,x12,x8,xFail)
T bar rows - 45, 90 , 135, 90 (x15,x10,x8,xFail)
Lat Pulls - 80x15, 100x12, 110x8, 90xFail
Dead lift- 135xW, 225x12, 275x8, 300x6

Cardio

Elyptical for 20mins


Felt pretty good, solid fuckin' lower back pumps from the deads today, felt a bit lethargic on the last set of deads. Tomorrow's my day off probably head in for some cardio.

WilsDaddy
03-11-10, 4:39 pm
Today was my off day so I decided to rip up some cardio.

Got in about 45 on the elyptical, went pretty hard and was leaking afterwards.
Hour after my cardio got in my shake (2 tbsp. of pb, 2 scoops of whey, 500ml of skim milk) and my meal ( rice, 8oz chicken with cheese and salsa).

Back at'er tomorrow to pump up the wheels.

WilsDaddy
03-13-10, 5:30 pm
Friday I ended up ripping some shoulds and went as followed:

Military Hammer Press- 110xWarmup, 200x10, 220x6, 200x10
front db raises - 25x15, 30x12, 35x8
side db raises- 35x15, 40x12, 50x8
db shrugs - til failure, 90,100,110,120

Saturday was supposed to be legs but I dinged my shin working friday so I switched it up with arms.

straight bar curls- 45xwarmup, 65x12, 85x10, 105x8, 125x6, 135x6+1
db hammer curls- 50x12, 60x10, 70x6
Preacher Curls(hammer strength)- 45x10, 55x10, 65x8, 75x8, 90x6+4
Burnout- 40,30,20,15x6

v bar pushdowns - 165x12,180x10,195x10,210x8 (pyramid set)
skullcrushers - 72x15 for 3 sets
close grip - 135x12, 155x12, 175 til failure
db french press - 70x12,80x12,90x10
reverse grip pushdowns - 90x10, 100x10, 110x10

forearm curls- 100x10, 110x15, 120x20 (inside/outside)

Great pump today was really feeling it after the 135 for 6 in the straight curls.

WilsDaddy
03-14-10, 4:45 pm
Went into do some cardio/abs today:

10mins on the elyptical
10mins on the tread, high incline
10mins on the elyptical

Abs

high cable pulls
weighted decline sit ups

Mr. Dead
03-16-10, 1:09 pm
Subbed!!!

WilsDaddy
03-16-10, 4:13 pm
Couldn't make'r to the comp yesterday was a bit busy, but regardless there's always time for the gym.

Monday:

Flat BB bench - warm up, 135x20, 205x12, 225x8. 245x6
Flat DB's - 80'sx12, 90'sx8, 80'sx12
Pec Deck - 215 x 12/ 230x 12/ 250x10
Incline Hammer Strength - 2 plates aside/ 3 sets til failure with spotted bonus reps.
Dips - 3 sets of 20


Today: subbed out legs til next week due to injury.

Arms:

Straight bar curls - warm up with 45, 65x12, 85x10, 105x6, 135x6+2, 85x27(half body weight reps til failure)
Hammer DB's - 50x12, 60x8, 70x6
Concentration curls - 35x15, 30x15, 25x15
One Handed Preacher Curls(with plates) - 45x10, 55x10, 65x8
Gun blast DB's - 40x6, 30x6, 20x6 , 10x 6 : 1 set no rest

V-bar pushdowns pyramid set - 165x10, 180x10, 195x10, 210x10,195,x10,180x10,165x10
Skulls - 75x15,75x15, 75x51 (til failure)
reverse grip pulldowns - 90x10, 100x10, 110x10

Cable Forearm curls (in/out) - 110x10/10, 120x15/15, 140x20/20

Mr. Dead
03-16-10, 4:14 pm
Nice sessions!!! What's your diet looking like...???

WilsDaddy
03-16-10, 4:15 pm
Subbed!!!

Thanks for the support man. I believe I met you at the Arnold, glad to have someone apart of the cage along for the ride.

Mr. Dead
03-16-10, 4:16 pm
Thanks for the support man. I believe I met you at the Arnold, glad to have someone apart of the cage along for the ride.

No problemo... Glad to be here...

WilsDaddy
03-16-10, 4:17 pm
I donno what the protocol is for the Cage but man i'd love to get involved or help out in some way if possible for 2011.

Mr. Dead
03-16-10, 4:19 pm
I donno what the protocol is for the Cage but man i'd love to get involved or help out in some way if possible for 2011.

Well, I know that close to Cage time, they run a promo, for interns...

WilsDaddy
03-16-10, 4:23 pm
that's awesome man. I'll have to keep an eye open.

Mr. Dead
03-16-10, 4:24 pm
that's awesome man. I'll have to keep an eye open.

This was the thread that they used to select the ones from this past one...
http://forum.animalpak.com/showthread.php?t=28604

ProteinJunkie
03-16-10, 4:52 pm
Always in for a fellow Canadian taking on a new Journey. I’m in for it. I’ll be watching…

WilsDaddy
03-16-10, 4:58 pm
Always in for a fellow Canadian taking on a new Journey. I’m in for it. I’ll be watching…

Thank for the support brother.

WilsDaddy
03-16-10, 5:55 pm
Nice sessions!!! What's your diet looking like...???

Sorry Dead missed this post earlier, right now im still sitting a ways out from my competition so it's a bit loose still but pretty much goes like this:

Bright n' Early: banana, pb, whey and skim milk shake with roughly 4-8 egg whites with 2 yolks.

Usually pump about 45 mins after this meal. I take pump and m-stak pre-workout.

Post workout: 2 scoops of whey, full yam - roughly 6oz/8oz

5pm(dinner): I usually toss it up between chicken and extra lean beef right now.
So either chicken/beef --10oz. with rice mixed with salsa and broccoli.

7pm: Gainer shake and 250g of cottage cheese. (this meal will be replaced 10 weeks prior to contest.)

Bed time: whey shake with 500ml of skim milk, ZMA's

Repeat!

Mr. Dead
03-16-10, 6:06 pm
Not bad, at all... However, depending on what your bodyfat is, by the time you're 20 weeks out, you may want to consider changing out that 7pm gainer shake, instead of at 10 weeks...

WilsDaddy
03-16-10, 6:17 pm
Not bad, at all... However, depending on what your bodyfat is, by the time you're 20 weeks out, you may want to consider changing out that 7pm gainer shake, instead of at 10 weeks...

My body fat right now is floating around 13%, give or take .5%. What do you suggest?

Mr. Dead
03-16-10, 6:19 pm
My body fat right now is floating around 13%, give or take .5%. What do you suggest?

Crossing that bridge, when you get 20 weeks out... *LOL* If you're 15% or above, by 20 weeks, I'd change it to an Isolated whey, with zero carbs...

WilsDaddy
03-16-10, 11:03 pm
Yea I was thinking something along those lines of low carbs/high protein. Thanks for advice man.

WilsDaddy
03-17-10, 1:31 pm
Just headin' into the office to rip up some back. fuckin' jacked for deads.

WilsDaddy
03-18-10, 12:49 pm
Weds:

Back

Rows - warm up/165x12/180x12/195x10/210x8
Bent over-overhand rows - 135x15/155x12/185x10/205x8
Deads - 205x15/225x12/275x10/300x8/225 til failure'

Mr. Dead
03-18-10, 12:54 pm
Nice session!!! That'll bring in some thickness!!!

WilsDaddy
03-18-10, 4:14 pm
Shoulds:


Smith Military press - 135x15/155x12/185x10/205x8/225x6
Hammer Strength shoulder press - 190x6 for 3 sets
One arm Db front raises - 25/30/35 til failure
Rear Delts on pec deck - 100x15/120x10/130x8/140x10
Side Lat. raises (machine) - 100x15/140x8 for 2 sets
Traps. DB shrugs - 100/110/120 til failure

WilsDaddy
03-18-10, 4:16 pm
Nice session!!! That'll bring in some thickness!!!

Dead i was thinking about throwing in another high cal meal somewhere in my diet but im kinda stumped for ideas. I like variety so i try to keep my meals different through out the day but any recommendations would be great bro.

Mr. Dead
03-18-10, 4:19 pm
What time do you get up, and what time do you go to the gym...???

WilsDaddy
03-18-10, 9:32 pm
Well i go to college right now so roughly 7am, on days i can sleep in, i take full advantage haha. I usually pump anytime from noon-2pm.

Mr. Dead
03-18-10, 11:18 pm
Well i go to college right now so roughly 7am, on days i can sleep in, i take full advantage haha. I usually pump anytime from noon-2pm.

Maybe move your gainer shake to the period between breakfast and your workout, and put another whole food meal in that 7pm slot...

WilsDaddy
03-19-10, 1:00 am
Sounds simple enough, I'll give'r a shot bro thanks!

WilsDaddy
03-19-10, 4:19 pm
Finally got around to pumpin' the wheels up:

Hack Squats - 135x8/225x8/315x8
Squats - 135x20/225x12/245x8/275x6
Lunges - db 40's/ 6 paces each leg/3sets
Lying Hamstring curls - 110x20/140x8x2
Leg extensions - 100x20/120x12/130x10/140x8/150x8

WilsDaddy
03-19-10, 8:10 pm
Was having some weird ass feelings on the left side of my chest, so I went in for an EKG and a Cardiograph. Supposedly everything is solid concerning my heart, but he mentioned it could be strain from working out anyone have a similar experience. The feeling I described to the Dr. was a dull annoying pressure feeling right under my left breast bone, at times sharp but never really took my breath away. Just tryin' to get to the source of injury. Any posts are appreciated in this matter.

WilsDaddy
03-20-10, 11:52 pm
Today was an off day, went in for some light cardio, walked the tread for 30mins.

WilsDaddy
03-21-10, 3:23 pm
Guns:

Straight bar curls - warm up with bar/65x15/85x12/105x10/115x8
Hammers DB - 50x12/60x10/70x6
Concentration Curls - 45x12/55x8/60x6/25 'til failure
Straight bar cable curls - 120x8/130x8/140x8/150x6/100x12/50x12

V-bar push downs - 120 warm up/ 195x12/210x10/225x8/120x12/75x12
Rope pull downs - 90x12x3
Incline EZ-bar Skullies - 75x15x3

WilsDaddy
03-22-10, 9:29 pm
Today I ripped up some shoulders:

Smith Press - 135x12/185x12/205x8/225x6/275x2
Front DB raises - 30x10/35x8/40x6
Side DB Lat raises - 40x12/50x8/60x6
Shrugs DBs - 100x15/110x12/120x10

Was having some issues with my left shoulder so I cut a couple movements out. Nevertheless a good pump.

Mr. Dead
03-24-10, 11:52 am
Nice sessions!!! In regards to your chest issue, there's a few possiblities that I've encountered with my ownself... 1) A partially dislocated rib... 2) Intercostal chondritis (Basically an irritation of the ribs, usually caused by coughing or repetitive contractions...) 3) Indigestion...

WilsDaddy
03-24-10, 5:22 pm
Nice sessions!!! In regards to your chest issue, there's a few possiblities that I've encountered with my ownself... 1) A partially dislocated rib... 2) Intercostal chondritis (Basically an irritation of the ribs, usually caused by coughing or repetitive contractions...) 3) Indigestion...

Alright thanks bro.

WilsDaddy
03-24-10, 5:32 pm
Had a chest day today. Today was the first day of my new routine, just wanted to change things up a bit.

Smith Incline - 135x12/225x10/275x4/275x4/225x8
Flat DB bench - 80x12/100x7/100x8
Incline DB fly's - 40x12/50x12/70x8
Cable Crossovers (per cable) - 70x10/70x8/70x8

My buddy at the gym pulled me over as I was just finishing up on the crossovers and asked me to try something he made up, he's a trainer at the gym I pump at by the way. So I'm like alright, so he take me over to some rings and shit hanging from the ceiling. He shows me what to do and basically you have 2 rings hung from a ceiling, the rings are about 2 feet off the ground, then u have these other straps that you throw your feet in. So he says it's 12 sets, 3 sets per variation. So at first with your feet in the straps and your hands posted up in the rings to do push ups and do max reps each set. For variation number 2, you get a 4 foot platform of some sort to put your feet on, then post up with the rings, again max reps for 3 sets. Drop the flat form down to even height with the rings, perform the same movement 3 sets, max reps. Concentrate on keeping your back straight the entire time. The last variation is with no platform with your feet on the ground and post up in the rings for 3 sets again at max reps. That's my pump for the day.

WilsDaddy
03-25-10, 3:55 pm
I usually hit the guns twice a week so i slipped the 2nd one in today:

BB Straight Bar curls - barx20/65x15/85x10/105x10/135x8
Hammer DB's - 50x12/60x10/70x6
Concentration Curls - 40x12/45x10/50x8
One Arm Cable Curls - 50x12/60x12/70x10/80x8

Skulls - 90x15x3
V-bar push downs - 150x15/195x12/210x10/225x8

Abs

Weighted decline sit-ups 1 set at 25x 20
Cable Weighted Curl downs - 1 set at 150x20
Leg lifts - 1 set x 20

WilsDaddy
03-28-10, 10:07 pm
Yesterday I ripped up some legs:

Hack squats: 135x15/225x15/315x10/405x8
BB Squats: 135x20/225x10/245x8/265x6
Lying Hamstring Curls: 90x20/120x12/150x10/160x8
Thigh Ext. : 90x10/140x10/150x10/160x8
Standing Calf Raises: 220x20/320x15/450x12/500x8/150x30
Seated Calf Raises: 45x10/45x10/60x10/60x10

Walked the tread for 20 mins afterwards.

WilsDaddy
03-30-10, 11:24 pm
Still tryin' to thicken the back up, here's how it went today:

seated cable rows - 150x15/180x12/210x10/240x8
deads - 135x20/225x15/315x8/365x4
rope cable lat. pulls - 90x20/120x12/140x8/120x12/90x20
T-bar wide grip (don't know initial weight) - 2 platesx15/3 platesx10x2/2 plates x15


Abs

Hanging leg raises - 20/16/12/8/5/5

Mr. Dead
03-30-10, 11:42 pm
Sweet lookin' sessions, there!!! Definitely puttin' in the work!!!

Mr. Dead
03-30-10, 11:43 pm
Still tryin' to thicken the back up, here's how it went today:

seated cable rows - 150x15/180x12/210x10/240x8
deads - 135x20/225x15/315x8/365x4
rope cable lat. pulls - 90x20/120x12/140x8/120x12/90x20
T-bar wide grip (don't know initial weight) - 2 platesx15/3 platesx10x2/2 plates x15


Abs

Hanging leg raises - 20/16/12/8/5/5

*Courtesy Bump...*

WilsDaddy
04-01-10, 12:17 am
Sweet lookin' sessions, there!!! Definitely puttin' in the work!!!

Thanks bro my back was killin' me today haha , Here was today's pump:


Arms -

Straight bar Curls - 45x20/65x12/85x12/115x10/135x8/half bodyweight(85)x30
Alt. DB Curls - 40x15/50x10/55x8
One Arm Preacher - 45x10/55x8/65x8
Forearm E-Z bar curls - 75x10x3
Cable wrist curls - 150x10x3
w-bar push downs - 150x15/195x12/210x10/235x10
Close Grip Skulls (strict form) - 75x15x3

WilsDaddy
04-01-10, 10:57 pm
Didn't have a lot of time today for the gym but I got in a decent leg session:

Hack Squats - 225x15/315x12/405x8/315x10/225x12
Standing Calf Raises - 250x20/350x20/450x15/500x8/300x12/200x20/150x30
Thigh Ext. - 135x20/150x12/165x10/180x6/90x10/40x20

Believe it or not I was feeling pretty rubbery after this short little go.

WilsDaddy
04-03-10, 4:13 pm
Today was my chest day, about my 3rd chest workout with my new routine gonna toss the old one in again in a couple weeks to see where I'm at on the flat BB

Smith incline - 135x15/185x12/225x10/275x7/275x6
Incline Fly's DB's - 60x10/65x10/70x8/75x6
Cable Crossovers - 140x12/120x12/100x15/80 til failure
Flat Fly's - 75x8x3
Dips - 20 reps 3 sets



Hanging Leg raises - 15/15/10/10/5/5/5

WilsDaddy
04-03-10, 4:15 pm
BF% is down to roughly 10%, down 1.5ish% from 11.8%. Looking to be around 8% by July.

Mr. Dead
04-05-10, 6:22 pm
BF% is down to roughly 10%, down 1.5ish% from 11.8%. Looking to be around 8% by July.

Sweet!!!

WilsDaddy
04-05-10, 6:39 pm
BACK DAY


Cable Rows - 135x20/180x12/210x10/240x8
Deads - 135x20/ 225x6/275x6/315x6/335x6
T-bar wide grip - 135x15/180x10/225x8/180x10/135x12/90x20
Rope Cable Lat. Pulls - 110x15/120x10/110x15/90x20/65x20/75x15


Hanging Leg Raises - 15/20/10/15/20/10/5/5

Mr. Dead
04-05-10, 6:47 pm
Nice!!! Buildin' the bat-wings!!!

WilsDaddy
04-06-10, 11:28 pm
Nice!!! Buildin' the bat-wings!!!

Painfully so haha.

WilsDaddy
04-09-10, 5:21 pm
That time of the week. LEGS:

Squats - 135 x 15/ 225x10/275x8/295x6/225x12/135x12
Standing hamstring curls - 20x20/40x10/60x10/40x15 (each leg)
Standing Calf raises - 300x15/60x20/400x10/60x20/500x8/60x20/40x40
Leg Press - 315x20 / 405x12 / 495x8/ 545x8
Thigh EXT. - 135x15/150x10/165x8/180x5/ 60x20/30x30

post-workout: puke

Mr. Dead
04-09-10, 5:28 pm
NIIIIIIIIIIIICE!!! Post workout puke, FTW!!!

WilsDaddy
04-10-10, 12:30 am
NIIIIIIIIIIIICE!!! Post workout puke, FTW!!!

Awe man it was a good puke.

WilsDaddy
04-10-10, 5:42 pm
First day back on the BB for bench:

BB flat bench - 135x20/225x12/245x8/275x4/300x1 (fuck yes)
Incline DB's - 70x12/80x10/90x8
Flat Fly's - 60x12x3/40x20/20x20
Low-Pulley Crossovers - 50x15x2
High-Pulley Crossovers - 70x10/60x12/50x15/40x20/30x30
1 set of push-ups til' failure. 76

Firedrake
04-10-10, 8:00 pm
Great looking work, bro -- I just thought I'd stop by and see what other guys are doing to get ready for their show. You definitely have me beat on bf - I'm only 15 weeks out, and still over 17%. More cardio!

Count me subbed in!

WilsDaddy
04-10-10, 8:26 pm
Great looking work, bro -- I just thought I'd stop by and see what other guys are doing to get ready for their show. You definitely have me beat on bf - I'm only 15 weeks out, and still over 17%. More cardio!

Count me subbed in!

Thanks for the support bro, yea I'm still a ways out man so I'm actually still trying to kick in maybe 10 more lbs if I'm lucky. I actually have been still gaining muscle wise and the BF% is heading south. Ill direct more of my focus to my dieting and cuts around summertime.

WilsDaddy
04-12-10, 3:05 pm
Starting the 5/3/1 routine today. Gonna start with the dead lift. For those not familiar with the 5/3/1 it's strength training based around your main lifts such as dead lifts, overhead press, bench and squats. Of course I added some arms in the weekly routine as well. So this is how today's will look; FYI percentages are based on your 1 rep max:

Today: Dead lifts - warm up, 75%x5/80%x5/85%x5
Assistance lifts:
Chins - 4x10-12
Bent over Rows - 4x15
Hyper extensions - 45lbx4x12
Hanging leg raises - 4x15

WilsDaddy
04-12-10, 3:08 pm
Also changing up the diet a bit, substituting salmon for my 8oz chicken breast twice daily. So two 6 oz. salmon pieces, one post workout and one for dinner, along with my yams.

Firedrake
04-12-10, 5:44 pm
Good work, but check the fat grams in the salmon -- it's a little heavier than chicken breast.

willah
04-12-10, 6:47 pm
Subbed!

WilsDaddy
04-13-10, 11:54 am
Good work, but check the fat grams in the salmon -- it's a little heavier than chicken breast.

The salmon that I picked up for the week is 3g per fillet/steak, no carbs and about 22-30g of protein. I didn't even realize or notice the fat differential bro.

WilsDaddy
04-13-10, 12:00 pm
This pump was from yesterday, my first day of the 5/3/1.

Deadlift - warm up/ 280x5/325x5/365x5
70% 80% 85% Roughly based on a 405 max.

Assistance movements:

Chins dead hang - 10/10/10/10
T - bar rows - 90x15/160x10/185x8/210x8
Hyper extensions with a 45plate - 4x15

Hanging Leg raises - 15/15/15/15

WilsDaddy
04-13-10, 12:01 pm
Subbed!

Thanks for the support brother. Are you attending the SOS ABC on the 24th?

WilsDaddy
04-13-10, 9:44 pm
Today was my off day of the 5/3/1 routine, but since arms aren't really included in it I threw in my biceps today and my triceps for thursday, just to stay busy.

BB curls - 45x20/65x15/95x10/115x10
DB curls - 40x12/45x10/50x10/55x8
Bent over concentration curl DB's - 40x8/35x8/30x8/25x8/20x8/15x8...then back up the rack to 50.
Preacher e-z bar curls - 45x20/65x20/85x20/65x20/45x20

Hanging Leg Raises - 20/20/20/20

Firedrake
04-14-10, 1:26 am
Lookin' good -- make it happen, bro!

WilsDaddy
04-15-10, 12:10 am
Today I just did some cardio. 45 min of interval sprints.

WilsDaddy
04-15-10, 3:31 pm
Holy shit, first day for Overhead Press on the 5/3/1. Let me tell you I have never felt so tired/sick/ after a shoulder day.

Seated BB press - 135x12/155x5/185x5/195x5
Standing BB Push press - 135x5/115x8/95x10
Seated DB press - 60x12x4 - this is the one that did me in!
Front DB raises *superset*/ Side cable lat. raises -
25x10/30x10-30x10/20x10-35x10/20x10

Weighted Decline Sit-ups - 2x20 with a 25lb plate

Mr. Dead
04-15-10, 3:32 pm
Nice lookin' session, there!!! You'll be feelin' that, for a bit!!!

WilsDaddy
04-15-10, 3:41 pm
Nice lookin' session, there!!! You'll be feelin' that, for a bit!!!

Thanks bro. Dead I wanna post some progress pics but I know the rules with no pics so I'm guessing I can post a link correct? Only issue being that I don't have a photobucket account could I possibly just post a link to my BB site?

Mr. Dead
04-15-10, 4:04 pm
Thanks bro. Dead I wanna post some progress pics but I know the rules with no pics so I'm guessing I can post a link correct? Only issue being that I don't have a photobucket account could I possibly just post a link to my BB site?

That would work...

WilsDaddy
04-15-10, 4:08 pm
Kind of an obvious question but just didn't wanna be breaking any forum rules.

Mr. Dead
04-15-10, 4:09 pm
Kind of an obvious question but just didn't wanna be breaking any forum rules.

Always great to ask questions...

WilsDaddy
04-15-10, 8:25 pm
Tomorrow is a rest day for the 5/3/1 but as I've said it doesn't include enough arms for my liking so I throw bi's on one rest day with some cardio and triceps on the other. So tomorrow will be triceps and roughly an hour of early cardio.

Firedrake
04-15-10, 8:35 pm
So, I've been to your BodySpace page, added myself as a friend . . . where's the pics? <grin>

WilsDaddy
04-15-10, 8:37 pm
So, I've been to your BodySpace page, added myself as a friend . . . where's the pics? <grin>

I haven't gotten them up yet bro, I'll have them up sometime during this weekend. I'll have a couple more videos up there too man.

WilsDaddy
04-16-10, 5:18 pm
Did some tri's today with about 40 mins of lift cardio on the tread.

close grip bench - 135x15/185x10/195x8/205x8
W-bar push downs - 90x20/195x10/210x8/225x6
V-bar push downs - 225x6/210x6/195x6/180x6 - double drop 135x10/90x20
E-Z skulls - 92x10/112x8/72x15
Standing E-Z french press - 72x15x3

35-40 min. of cardio.

Firedrake
04-16-10, 6:30 pm
Good, solid work -- and lovin' the cardio!

WilsDaddy
04-16-10, 6:32 pm
Good, solid work -- and lovin' the cardio!

Tryin' to getter done man.

Wingman
04-16-10, 8:27 pm
subbin in big man. lets see wat u got for this 5/3/1. awsum Oh presses 195 is some serious weight brotha.

WilsDaddy
04-16-10, 8:40 pm
subbin in big man. lets see wat u got for this 5/3/1. awsum Oh presses 195 is some serious weight brotha.

the 5/3/1 is the shit bro, big numbers. thanks for the support!

Wingman
04-16-10, 8:46 pm
the 5/3/1 is the shit bro, big numbers. thanks for the support!

always here big man. i only been in this for 9 weeks and my gains are crazy. i hav been lookin into 5/3/1, but i like doing my own thing...and im more into BBing.

WilsDaddy
04-16-10, 9:30 pm
always here big man. i only been in this for 9 weeks and my gains are crazy. i hav been lookin into 5/3/1, but i like doing my own thing...and im more into BBing.

Same here bro, there's actually variations of the 5/3/1 routine designed for bodybuilding rather than pure strength training. I only do the 4-week mesocycles to throw 20 lbs or whatever on my lifts. It's an awesome routine man.

Wingman
04-16-10, 9:36 pm
Same here bro, there's actually variations of the 5/3/1 routine designed for bodybuilding rather than pure strength training. I only do the 4-week mesocycles to throw 20 lbs or whatever on my lifts. It's an awesome routine man.

sweet i will definety be looking into it, thanks.

WilsDaddy
04-17-10, 12:23 am
sweet i will definety be looking into it, thanks.

no problem bro.

WilsDaddy
04-17-10, 12:43 pm
Lately when I hit the leg press, when I get deep with the heavier sets, it compresses my abs really tightly and pushes on my upper rib cage and it hurts like a bitch. Does anybody have any tips or even reasons why this is happening.

Go Away
04-17-10, 2:03 pm
your numbers are sick. subbed

WilsDaddy
04-17-10, 3:58 pm
Just got in from my first leg day of the 5/3/1, wheeeeeewy.

BB squats - 135x20/185x15/225x5/260x5/275x10 (last set til' failure)
Leg ext - 90x20/110x20/135x15/90x20/60x20/45x20
Standing Leg curls - 40x20/60x20/80x10-drop set-30x30
Calf raises - 300x20/400x20/500x20/600x12-drop set-200x20/180x15/45x50
Waddled to the hacksquat - 2ppsx20x3

WilsDaddy
04-17-10, 3:58 pm
your numbers are sick. subbed

thanks bro.

willah
04-17-10, 7:15 pm
Thanks for the support brother. Are you attending the SOS ABC on the 24th?

That is the plan so far.

WilsDaddy
04-17-10, 7:25 pm
That is the plan so far.

Awesome man, should be another great time.

Firedrake
04-18-10, 12:38 am
::chuckle:: I like that "waddle to the hack squat" -- well done!

Go Away
04-18-10, 8:09 pm
how you feeling from that last leg day? that shit made MY legs hurt

WilsDaddy
04-18-10, 10:42 pm
how you feeling from that last leg day? that shit made MY legs hurt

I was pretty stiff man, real burnt out they still felt rubbery the next day.

WilsDaddy
04-18-10, 11:33 pm
Tomorrow is my first bench day for the 5/3/1, I'm looking to break 300!

Phil800101
04-19-10, 1:47 pm
Thanks for the support bro! Consider me subbed.

smoothballer
04-19-10, 1:50 pm
Gonna get on 5/3/1 shortly. Probably gonna take it easy this week after a failed bench max yesterday. The try again next week for all my maxes.

Good luck brother!

WilsDaddy
04-19-10, 4:58 pm
Thanks for the support bro! Consider me subbed.
No problem, and thank YOU for the support man.

Gonna get on 5/3/1 shortly. Probably gonna take it easy this week after a failed bench max yesterday. The try again next week for all my maxes.

Good luck brother!

Ya man I'm loving the 5/3/1. Here's how it went today:

Flat BB - barx20/135x20/225x5/245x5/260x5
DB incline - 65x20/70x15/75x12/80x10
DB flat fly's - 60x20x4
Cable High-Pulley crossovers - 50x20x4

Mr. Dead
04-19-10, 5:17 pm
Lookin' good in here!!! Keep on killin' it!!!

WilsDaddy
04-19-10, 5:22 pm
Lookin' good in here!!! Keep on killin' it!!!

Thanks Dead! Where have you been the last few days man it's been dry without you.

Mr. Dead
04-19-10, 5:23 pm
Thanks Dead! Where have you been the last few days man it's been dry without you.

I was workin' the Animal booth, at the Emerald Cup, with Rage and HIGA MONSTER...

WilsDaddy
04-19-10, 5:25 pm
I was workin' the Animal booth, at the Emerald Cup, with Rage and HIGA MONSTER...

Wow that must have been a great experience.

Mr. Dead
04-19-10, 5:28 pm
Wow that must have been a great experience.

It was!!! I worked it last year, as well... It's always great to hang around Rage and HIGA... Had the chance to pick Rage's brain 1 on 1, and get the gameplan for the next few weeks, and for my next show...

WilsDaddy
04-19-10, 5:29 pm
It was!!! I worked it last year, as well... It's always great to hang around Rage and HIGA... Had the chance to pick Rage's brain 1 on 1, and get the gameplan for the next few weeks, and for my next show...

That's awesome man, yes I've heard he has quite the arsenal of knowledge. I met HIGA at the Arnold when I was buying some t's, a big boy!

Phil800101
04-19-10, 10:43 pm
Sick work my man! Looking strong.

WilsDaddy
04-20-10, 12:33 am
Sick work my man! Looking strong.

Thanks bro, I felt strong with all of the 5/3/1 routines this week except for bench, I don't know why but I had an unusually hard time finishing it.

WilsDaddy
04-20-10, 1:02 pm
Today's an off day of the 5/3/1 so I'm just gonna do some arms and cardio today, simple and boring...

WilsDaddy
04-20-10, 4:41 pm
Some Bi's.....


Warmed up with some 20's for 20 then got onto the good stuff.
Alt Db curls - 45x15/50x12/55x8
Bent over Concentration Curls - 20x8/25x8/30x8/35x8/40x8/
E-Z bar preacher curls - 52x20/72x15/82x12/72x15/52x15/42x20+20 negatives
One Arm Cable Curls - 50x15/50x15/70x12/70x12
Incline DB Curls - 40x10x4

Hanging Leg raises- 20/20/20
Hanging Knee raises- 20/20/20

Didn't get around to cardio because I had to get a biopsy done right after my workout.

Phil800101
04-20-10, 5:49 pm
Solid work there bro! Nice volume.

Firedrake
04-20-10, 7:11 pm
Nice work, but . . . biopsy? I hope everything's okay!

Go Away
04-20-10, 8:10 pm
Nice work, but . . . biopsy? I hope everything's okay!
no doubt. biopsies are stressful just from the waiting alone...like firedrake said, hope things are good

WilsDaddy
04-20-10, 9:51 pm
Nice work, but . . . biopsy? I hope everything's okay!


no doubt. biopsies are stressful just from the waiting alone...like firedrake said, hope things are good

I don't think it's anything to worry about boys. I'm just finishing up an array of tests and shit because my lymph nodes were swollen up in my neck and have been for a few months. Can't wait to get the results back just to ease my mind.

Wingman
04-20-10, 10:18 pm
stay healthy brotha!

willah
04-20-10, 10:59 pm
I don't think it's anything to worry about boys. I'm just finishing up an array of tests and shit because my lymph nodes were swollen up in my neck and have been for a few months. Can't wait to get the results back just to ease my mind.

I have the same deal, it wasn't anything to worry about for me, hope it's the same for you!

Phil800101
04-20-10, 11:21 pm
Hope you get some good news bro.

WilsDaddy
04-21-10, 12:55 pm
I have the same deal, it wasn't anything to worry about for me, hope it's the same for you!

Are yours still swollen or did you have to get them drained?

WilsDaddy
04-21-10, 12:56 pm
stay healthy brotha!


Hope you get some good news bro.

Thanks guys.

Mr. Dead
04-21-10, 1:00 pm
Nice session!!! Hope all goes well...

WilsDaddy
04-21-10, 5:01 pm
Got deads today for the 5/3/1, we got 80%x3/85%x3/90%x3 which translates to 325x3/ 345x3/365x3. For anyone not familiar with the 5/3/1, it calls for max reps on the last set, we shall see...

WilsDaddy
04-21-10, 7:23 pm
Just finished up DL day;

Deads - 135x20/225x15/325x3/345x3/385x3 - this is actually 95%
Chins - 10/10/10/10
T-bar Wide grip - 12x2p/12x3p/10x4p
T-bar Narrow grip - 15x2px4
Plated Hyper Extensions(45#) - 15/15/15/15

Got my cardio in today. 30 mins on the tread, 4.5 speed/ 10* incline.

Go Away
04-21-10, 7:42 pm
get big son!

WilsDaddy
04-21-10, 7:44 pm
get big son!

Gettin' there man. I was fighting hard to keep form on the last set, banged out 3 reps and was feeling froggy after.

Funky
04-21-10, 7:46 pm
Just finished up DL day;

Deads - 135x20/225x15/325x3/345x3/385x3 - this is actually 95%
Chins - 10/10/10/10
T-bar Wide grip - 12x2p/12x3p/10x4p
T-bar Narrow grip - 15x2px4
Plated Hyper Extensions(45#) - 15/15/15/15

Got my cardio in today. 30 mins on the tread, 4.5 speed/ 10* incline.

Nice looking deads!

Wingman
04-21-10, 7:49 pm
solid t bars and deads bro liking the back routine.

smoothballer
04-21-10, 9:57 pm
Bet that back felt wide as hell after that one! Keep killing it!

WilsDaddy
04-22-10, 1:21 am
solid t bars and deads bro liking the back routine.


Bet that back felt wide as hell after that one! Keep killing it!

Definitely was feeling the pump.

WilsDaddy
04-22-10, 3:40 pm
Today I just did some triceps, I love workin' the tri's;

Close Grip BB - 135x15/185x12/205x6/205x6/185x10/135x12
Skulls - 72x15x4
W-bar pull downs - 180x12x3/120x15/75x15
Rope Pull downs - 75x12/75x10/60x12/60x12

Hanging Leg Raises - 20/20/20
Hanging Knee Raises - 20/20/20

Cardio:

15 on treadmill, 4.5 speed/10* incline
15 on elliptical going hard.

Firedrake
04-22-10, 4:06 pm
Fun, aren't they? Nice ab work and cardio, too!

WilsDaddy
04-22-10, 8:09 pm
Fun, aren't they? Nice ab work and cardio, too!

Thanks broski.

Wingman
04-22-10, 9:53 pm
bet then abs were scorched at the end.

WilsDaddy
04-23-10, 2:01 am
bet then abs were scorched at the end.

definitely feeling it, I've been doing that little ab routine for the past couple weeks. Seems to be bringing in some nice definition.

smoothballer
04-23-10, 8:05 am
Gotta love the swole tricep feeling!

WilsDaddy
04-23-10, 1:17 pm
Gotta love the swole tricep feeling!

Day off today then Overhead day at the Ontario ABC tomorrow.

NaturalTrainee
04-23-10, 1:21 pm
Add some dips and you'll be all set.

WilsDaddy
04-23-10, 1:26 pm
Add some dips and you'll be all set.

The dips are definitely key, I usually switch up between those and rope pulls for sort of an after burner. Thanks for tuning in bro.

Wingman
04-23-10, 8:13 pm
another suggestion...bench dips, while easier than regular dips, allow u to reall isolate the tricep and work them primary as regular dips can sometimes hit the chest harder than the triceps.

WilsDaddy
04-23-10, 8:20 pm
another suggestion...bench dips, while easier than regular dips, allow u to reall isolate the tricep and work them primary as regular dips can sometimes hit the chest harder than the triceps.

Good point, I use dips for both, but use a different movement when hitting the chest, I tend to lean as far forward as possible to put more stress on the pecs.

Wingman
04-23-10, 8:26 pm
Good point, I use dips for both, but use a different movement when hitting the chest, I tend to lean as far forward as possible to put more stress on the pecs.

that will definetly make a difference. with the bench the speed at which u go u can control it more, and really focus on getting the perfect squeeze throughout the whole motion.

WilsDaddy
04-24-10, 11:11 am
ABC today! WOOOOOOOOOOOO

WilsDaddy
04-24-10, 6:34 pm
So the ABC was sick, like usual. I ended up watching some guys do deads for the first 5 minutes and couldn't resist so I through a basic back workout done today, even though I did back on weds;

BB rows- 155x15/185x12/185x12/225x8
Deads - 225x10/315x8/365x5/405x3/ failed at 455x1
Lat. Pulls - 15/15/15/15 don't know the weight.
Hypers with plate - 15/15/15

willah
04-24-10, 7:33 pm
Yeah dude, good seeing you again today. Awesome work on those deads, 455 is close!

WilsDaddy
04-24-10, 8:23 pm
Yeah dude, good seeing you again today. Awesome work on those deads, 455 is close!

yea you too bro, aw man I was so pissed. The first attempt I almost had it haha.

NaturalTrainee
04-25-10, 3:28 am
So the ABC was sick, like usual. I ended up watching some guys do deads for the first 5 minutes and couldn't resist so I through a basic back workout done today, even though I did back on weds;

BB rows- 155x15/185x12/185x12/225x8
Deads - 225x10/315x8/365x5/405x3/ failed at 455x1
Lat. Pulls - 15/15/15/15 don't know the weight.
Hypers with plate - 15/15/15

This workout will aid your growth.

WilsDaddy
04-26-10, 1:03 am
It definitely worked something, I can barely stand straight today haha.

Funky
04-26-10, 10:35 am
standing is overrated!! Just to ask by any chance are you using PM?

WilsDaddy
04-26-10, 12:08 pm
standing is overrated!! Just to ask by any chance are you using PM?

No I am not, but have been following many logs, How are you finding it man?

Funky
04-26-10, 12:11 pm
I will never ever go without PM again period! Better sleep and rest than I have ever had. Honestly!

Mr. Dead
04-26-10, 12:11 pm
Lookin' great in here!!!

WilsDaddy
04-26-10, 12:58 pm
Lookin' great in here!!!

Thanks Dead!

I was looking at possibly ordering some stak, but from what I've heard it's designed for those around 25? Anyone care to make any comments/tips?

Mr. Dead
04-26-10, 12:59 pm
Thanks Dead!

I was looking at possibly ordering some stak, but from what I've heard it's designed for those around 25? Anyone care to make any comments/tips?

At your age, your body is at it's peak testosterone levels... You may get some added benefit from it, but not like the 25+ crowd...

Funky
04-26-10, 1:03 pm
At your age, your body is at it's peak testosterone levels... You may get some added benefit from it, but not like the 25+ crowd...

At 18 you do not need testosterone at all. Rest maybe. I would not mess with any testosterone supps until at least 28 and then only if yours has fallen off.

WilsDaddy
04-26-10, 2:56 pm
At 18 you do not need testosterone at all. Rest maybe. I would not mess with any testosterone supps until at least 28 and then only if yours has fallen off.

I see I see. Guess I'll just get another can of m-stak in me.

willah
04-26-10, 10:46 pm
Yeah, I think the M-Stak works quite well, I've run through a couple cans so far. Take a month off, and then run 2 cans in a row, seems to be the formula that works for me.

WilsDaddy
04-27-10, 12:07 am
Yeah, I think the M-Stak works quite well, I've run through a couple cans so far. Take a month off, and then run 2 cans in a row, seems to be the formula that works for me.

Ya that's usually what I do too man.

WilsDaddy
04-27-10, 12:11 pm
Ya that's usually what I do too man.

Picked up a full-time position for the summer at the solar farms, so I'm gonna be kinda busy, posting less often.

Firedrake
04-27-10, 5:56 pm
Picked up a full-time position for the summer at the solar farms, so I'm gonna be kinda busy, posting less often.

As long as you get the work done, we'll be here when you get the chance. Have fun at the solar farms.

Wingman
04-27-10, 6:28 pm
As long as you get the work done, we'll be here when you get the chance. Have fun at the solar farms.

x2 big man (This is Drew btw) Wrokouts looking solid as always.

WilsDaddy
04-27-10, 8:37 pm
As long as you get the work done, we'll be here when you get the chance. Have fun at the solar farms.
Thanks man, it's time to make some cash.

x2 big man (This is Drew btw) Wrokouts looking solid as always.

Thanks bro. I'll be posting todays as well as tomorrows on Thursday

Funky
04-28-10, 8:47 am
gotta make that money! get yours!

NaturalTrainee
04-29-10, 12:18 pm
Money is important, get 'em and use 'em properly...

Mr. Dead
04-29-10, 12:25 pm
As long as you get the work done, we'll be here when you get the chance. Have fun at the solar farms.

What he said...

Phil800101
04-29-10, 12:30 pm
Looking good in here bro! Keep up the great work.

Cool, check in when ya can.

WilsDaddy
04-30-10, 6:53 am
what's up guys, so works going good, first day I was so pooched, but got in a chest session last night;

Flat BB - 135x15/185x15/205x12/225x12/245x8/265x4
Incline DB's - 80x10/8/6
DB fly's - 60x10x4
Cable Crossovers - 50x15x2/60x12x2

Also as you can see I dropped the 5/3/1, too tired at the end of the day so I'm just trying to bring some volume in.

smoothballer
04-30-10, 9:16 am
Looking good man! You can always come back to the 5/3/1. Loving the volume!

Phil800101
04-30-10, 11:01 am
Killer session my man! Way to push through and get it done.

WilsDaddy
04-30-10, 4:45 pm
Looking good man! You can always come back to the 5/3/1. Loving the volume!


Killer session my man! Way to push through and get it done.

Thanks boys, I'm definitely gonna need the motivation.

Firedrake
04-30-10, 5:01 pm
I'm a volume fan, so you'll see no complaint from me! Nice benching!

WilsDaddy
05-01-10, 1:18 am
I'm a volume fan, so you'll see no complaint from me! Nice benching!

thanks man, by far the hardest chest pump I've ever done. Due to the fact that I'm waking up at 6:00 and working til' 4.

Wingman
05-01-10, 1:20 am
good choice bro. nice volume!

WilsDaddy
05-01-10, 2:26 pm
Alright boys, so I'm gettin' in a leg day in sometime today.

WilsDaddy
05-02-10, 12:45 pm
Ya...So that didn't happen haha, so I'm throwin'er in today;

Firedrake
05-02-10, 3:25 pm
I'll believe it when I see the numbers! <grin>

NaturalTrainee
05-03-10, 9:36 am
I like the exercises, so it's cool for me.

WilsDaddy
05-03-10, 7:10 pm
Alright so yesterday, I did arms instead of legs and moved legs to tonight;

Arms;

DB curls - 20x20/45x15/50x12/55x10/60x7
E-Z's - started out with a 10 on each side, went up to 5 10's per side, then dropped it to 3,2,1. sets of 10.
Incline Curls - 40x10x3

Close grip - 135x15/155x12/185x10/205x8
Pushdowns - 180x15/210x12/225x8/160x12/120x12/60x20

30 mins. cardio

For anyone who missed the last couple posts, I recently got a job at north america's biggest solar farm, it'll look sick on the resume down the road. So ya, I've been pretty pooched so I dropped the 5/3/1 and picked up more volume, still gettin' it in but its fuckin' tough. Anyways thanks for still sticking with me fellas.

Firedrake
05-03-10, 7:28 pm
Getting Work Done has to be done around the paying gig. That's why I'm up doing cardio at 5 in the morning, THEN going to the gym before the office.

Great work, bro -- seriously.

Wingman
05-03-10, 7:48 pm
Hey man as long ur here, were here. u got all the support u will ever need. we got u bro.

smoothballer
05-03-10, 9:04 pm
Glad to see you have found a way to train that works with your new schedule! Keep up the good work bro!

WilsDaddy
05-03-10, 9:52 pm
Getting Work Done has to be done around the paying gig. That's why I'm up doing cardio at 5 in the morning, THEN going to the gym before the office.

Great work, bro -- seriously.
Atta boy, you gotta do'er, thanks man.

Hey man as long ur here, were here. u got all the support u will ever need. we got u bro.
Thanks bro.

Glad to see you have found a way to train that works with your new schedule! Keep up the good work bro!

Ya bro the new sched is pretty sick like I'm just pounding out more weight on less exercises, but still trying to get in a shit load of reps.

Phil800101
05-03-10, 11:06 pm
Nice gun show bro! I bet you had one hell of a pump.

Funky
05-04-10, 8:58 am
Alright so yesterday, I did arms instead of legs and moved legs to tonight;

Arms;

DB curls - 20x20/45x15/50x12/55x10/60x7
E-Z's - started out with a 10 on each side, went up to 5 10's per side, then dropped it to 3,2,1. sets of 10.
Incline Curls - 40x10x3

Close grip - 135x15/155x12/185x10/205x8
Pushdowns - 180x15/210x12/225x8/160x12/120x12/60x20

30 mins. cardio

For anyone who missed the last couple posts, I recently got a job at north america's biggest solar farm, it'll look sick on the resume down the road. So ya, I've been pretty pooched so I dropped the 5/3/1 and picked up more volume, still gettin' it in but its fuckin' tough. Anyways thanks for still sticking with me fellas.

You are still getting it in and done Big props Brother!

NaturalTrainee
05-04-10, 9:24 am
Good to go bro, ARMs are looking great.

WilsDaddy
05-05-10, 9:10 pm
I don't got alot of time here so I'm just gonna post that I got in a leg day lastnight and did back tonight. I'll post the routines and numbers tomorrow boys, gettin'er in though, no doubt. And once again thanks for the support.

Funky
05-06-10, 8:33 am
You are putting in the work with zero extra time I salute you brother!!

NaturalTrainee
05-07-10, 9:28 am
Sacrifices huh? Another part of the game.

WilsDaddy
05-07-10, 11:40 am
Alright so leg day was;
Tuesday
Squats- 135x20/185x15/225x12/275x8/135x25
Lunges DB 40#'s(paces)-12/12/12/12
Leg Ext.- 90x30/150x8/160x8/170x6/180x4/130x12
Calf Raises - 300x20/400x20/500x15/600x12/120x20/60x40
Standing Hammy Curls - 40x15/60x12/70x12/80x10/40x10

Wednesday
Back;
Rows- 90x20/180x12/210x12/225x10/80x20
T-bar - 2px15/3px15/4px10/3px10/2px12
Deads - 225x12/275x10/315x8/365x6
Bent over underhand rows - 135x10/185x10/205x8/135x10

Thursday
Shoulders;
Military BB press - 135x12/185x10/205x8
DB press - 70x10x4
Front Raises - 20x15/30x12/35x10/40x8
Machine Lat. Raises - 90x15/120x10/130x8/60x15/30x30 slow reps

There's the week for ya boys.

NaturalTrainee
05-07-10, 1:48 pm
Quality work my man, enjoy the rest!

Phil800101
05-07-10, 11:06 pm
Awesome work in here my man! Killer volume.

smoothballer
05-08-10, 5:10 pm
Straight killing it in here! Keep it up brother!

WilsDaddy
05-08-10, 5:54 pm
After I take my mother out for lunch I plan to get in a chest day tomorrow, hopefully all goes well and I will post those numbers as soon as possible.

Funky
05-10-10, 1:24 pm
Alright so leg day was;
Tuesday
Squats- 135x20/185x15/225x12/275x8/135x25
Lunges DB 40#'s(paces)-12/12/12/12
Leg Ext.- 90x30/150x8/160x8/170x6/180x4/130x12
Calf Raises - 300x20/400x20/500x15/600x12/120x20/60x40
Standing Hammy Curls - 40x15/60x12/70x12/80x10/40x10

Wednesday
Back;
Rows- 90x20/180x12/210x12/225x10/80x20
T-bar - 2px15/3px15/4px10/3px10/2px12
Deads - 225x12/275x10/315x8/365x6
Bent over underhand rows - 135x10/185x10/205x8/135x10

Thursday
Shoulders;
Military BB press - 135x12/185x10/205x8
DB press - 70x10x4
Front Raises - 20x15/30x12/35x10/40x8
Machine Lat. Raises - 90x15/120x10/130x8/60x15/30x30 slow reps

There's the week for ya boys.

Bump cause thats a weeks worth!

WilsDaddy
05-10-10, 4:24 pm
Bump cause thats a weeks worth!

Yea sorry to have to cram it all in one boys, but it's the best I can do right now.

Funky
05-10-10, 4:25 pm
Yea sorry to have to cram it all in one boys, but it's the best I can do right now.

I just thought with all that work it should be seen!! Keep putting in in Bro

Mr. Dead
05-10-10, 4:26 pm
Yea sorry to have to cram it all in one boys, but it's the best I can do right now.

And, you're gettin' in, and gettin' it done!!!

WilsDaddy
05-10-10, 10:36 pm
Chest today.

Flat BB - barx20/135x15/185x12/225x10/245x6
Flat Fly's - 70x10x3
Crossovers - 70x15/80x12/60x15/50x12
Incline Hammer Press - 2p'sx12/2p's+25x8/2p's+35x4/2p'sx10/1px15

Wingman
05-10-10, 10:38 pm
Dam bro short weet and to the point. keep rockin.

willah
05-10-10, 10:59 pm
Nice chest day!

Funky
05-11-10, 8:12 am
Chest today.

Flat BB - barx20/135x15/185x12/225x10/245x6
Flat Fly's - 70x10x3
Crossovers - 70x15/80x12/60x15/50x12
Incline Hammer Press - 2p'sx12/2p's+25x8/2p's+35x4/2p'sx10/1px15

Keep putting in the work my Brother!!

Phil800101
05-11-10, 11:57 am
Killer session my man! Simple, efficient, and effective.

WilsDaddy
05-11-10, 12:39 pm
Thanks guys, that was one of my first chest workouts with the hammer press, some nancy yanked the barbell off the incline bench so I had to use it. Hoping to get in a little arm day around 4:00 then I got hockey at 7 so that'll be some nice cardio.

Wingman
05-11-10, 8:22 pm
Thanks guys, that was one of my first chest workouts with the hammer press, some nancy yanked the barbell off the incline bench so I had to use it. Hoping to get in a little arm day around 4:00 then I got hockey at 7 so that'll be some nice cardio.

Dam bro gettin done. No dull moments for you. Keep rockin'

WilsDaddy
05-12-10, 7:26 pm
Rest day today, Yesterday was arms;

DB curls - 20x20/50x12/55x10/60x8
Cable Curls - 'stack'x12x3
E-Z bar close grip curls - 92x10x3
Bent over Concentration Curls - 40x8/35x8/25x12/20x20

Pushdowns - 195x15/210x12/225x10/160x12/120x12/80x6
Reverse Pushdowns - 110x15/120x12/130x10/140x8
Rope Cable Over-head extension spreads - 110x10x3 (constant spread throughout motion)

Headed to the arena immediately after for a hockey game, i'll throw down a good 30 minutes of hard cardio for that.

Funky
05-13-10, 7:54 am
Rest day today, Yesterday was arms;

DB curls - 20x20/50x12/55x10/60x8
Cable Curls - 'stack'x12x3
E-Z bar close grip curls - 92x10x3
Bent over Concentration Curls - 40x8/35x8/25x12/20x20

Pushdowns - 195x15/210x12/225x10/160x12/120x12/80x6
Reverse Pushdowns - 110x15/120x12/130x10/140x8
Rope Cable Over-head extension spreads - 110x10x3 (constant spread throughout motion)

Headed to the arena immediately after for a hockey game, i'll throw down a good 30 minutes of hard cardio for that.

Looks like a good strong PUMP

Phil800101
05-14-10, 2:02 am
Nice gun show bro! I bet you had a sick pump.

smoothballer
05-14-10, 5:50 pm
Killer arm day man!

NaturalTrainee
05-15-10, 8:21 am
Pumping iron!

WilsDaddy
05-17-10, 4:42 pm
Holy boys sorry couldn't make'r on , but here's what hasn't been posted.



Thurs - Back

Rows
Deads
Reverse grip BB rows
T-bar rows
Lat pulls


Fri - Shoulds

BB press
Hammer press
front raises
Side lats
shrugs


Sunday - Legs, brought down the weight a bit on squats and got'r reaaal deep, ass to ankles all day baby.

BB squats - 135x20/185x12/205x10/225x8/135x15
Lunges - 40#x12x12x12
Standing hammy curls 40x15x4
Calf Raises - 200x15/300x15/400x15/500x12/600x12/200x20/100x20
Thigh Ext. 90x20x2/100x12x2/110x8/75x20


The reps and numbers for the first 2 are history, I lost my journey book somehow, So I got a new one going.

Funky
05-18-10, 7:56 am
Brother sounds like life is intense right now for you glad you are still able to get it in!!

Firedrake
05-19-10, 12:10 am
Getting the Work Done is more important than getting on the Forum, as much as we might like to see you.

Good job!

NaturalTrainee
05-19-10, 9:58 am
Great stuff bro, I agree with Drake. Getting it done is the most important factor.

WilsDaddy
05-22-10, 12:30 pm
I got in a chest day on tues, arms on thurs, will be going in for some back today.

WilsDaddy
05-26-10, 8:15 pm
Alright I got in my full routine this week, and work is slowing down finally, going back to 40 hour weeks, now my focus is completely on the gym. Adding universal's storm as well as some off-brand aminos.

NaturalTrainee
05-27-10, 9:26 am
Some BCAA's should get the job done for you my brother.

WilsDaddy
05-29-10, 12:02 pm
Got in some chest yesterday;


Flat BB- 135x20/185x15/225x12/245x8
incline hammer press - 2ppsx12/2pps+10x10/2pps+25x8/2ppsx12/1ppsx15
DB fly's superset with incline db fly's - 60x10+20x20/60x10+20x20/60x10+20x20
Cable Crossovers - 50x15/60x12/70x10

Wingman
05-29-10, 3:06 pm
Got in some chest yesterday;


Flat BB- 135x20/185x15/225x12/245x8
incline hammer press - 2ppsx12/2pps+10x10/2pps+25x8/2ppsx12/1ppsx15
DB fly's superset with incline db fly's - 60x10+20x20/60x10+20x20/60x10+20x20
Cable Crossovers - 50x15/60x12/70x10

Solid work brotha, you will definetly feel that in the morning.

Funky
06-01-10, 8:49 am
DB fly's superset with incline db fly's - 60x10+20x20/60x10+20x20/60x10+20x20

Ouch!!

WilsDaddy
06-02-10, 12:45 pm
DB fly's superset with incline db fly's - 60x10+20x20/60x10+20x20/60x10+20x20

Ouch!!

Haha first time I've ever done something like that. Worked good though.

Funky
06-02-10, 12:46 pm
Haha first time I've ever done something like that. Worked good though.

Your chest saying I think I will grow now?? LOL bet the upper chest is screaming!

WilsDaddy
06-02-10, 12:53 pm
Got in shoulders on monday and legs yesterday.

Hammer press military - 1 plate warmupx20/2px15/2p+10x12/2p+20x10/2p+25x8
DB lat raises - 35x15/40x12/45x10/50x8
DB shrugs - 100x20/120x15/130x15/140x12/80x20
DB front raises - 25x4x12
Cable Rear lat raises - 30x4x15


Legs;

BB Squats(deep) - 135x20/ 155x15/175x12/185x10
Thigh Ext - 105x20x2/135x12/150x8/90x20/60x20
Calf Ext superset w/Standing Ham Curls - 200x20/40x20) 300x20/40x20) 400x20/40x20) 600x15/40x20) 100x fail/40x fail)

Phil800101
06-07-10, 10:57 pm
What's the good word my man?

Funky
06-09-10, 8:09 am
Gettin some solid work done brother!

Firedrake
06-09-10, 2:17 pm
Great work -- those are some killer DB Shrugs, the Squats are solid, and I like your Calf/Standing Ham Curl superset!

WilsDaddy
06-13-10, 8:08 pm
what's up boys. I know im becoming lethargic with these posts, but im seriously gonna try to keep it up to date. Today i got in some bi's and abs

DB curls; 20x20/45x12/50x12/55x10/
Cable Preachers - 100x10x2/80x10/60x20
Bent over concentration curls - 20x15/25x15/30x12
Cross-chest hammer curls - 20x10/25x10/30x10/40x10
Wrist curls - 20x20/25x20/30x15/40x15
forearm curls - 100x20/110x20/120x20

Hanging leg raises - 20/20/20
Ab machine 80# - 20/20/20

Firedrake
06-13-10, 10:59 pm
Nice work! Glad to see you got in and got it done -- posting is good, but secondary. Mind you, some of us LIKE seeing what others are doing . . . no pressure . . . none <grin>.

Phil800101
06-14-10, 4:17 am
Solid work there bro! Nice volume.

smoothballer
06-14-10, 2:34 pm
Ah, Bi's and Abs...a fun day at the gym!

Funky
06-14-10, 4:29 pm
FLEX them guns babay!!

WilsDaddy
06-14-10, 10:50 pm
Thanks for the support boys, ripped up a quick thing of chest today;

Flat BB - 135x15/205x15/225x12/245x10/300x1/275x2
Incline Hammer press (pps) - 2x15/2+10x12/2+25x10/3x8/4x1
Cable Crossovers - 80x15/70x15/60x15/50x15
Push ups til failure - 88/76/56........73

Funky
06-15-10, 8:22 am
Thanks for the support boys, ripped up a quick thing of chest today;

Flat BB - 135x15/205x15/225x12/245x10/300x1/275x2
Incline Hammer press (pps) - 2x15/2+10x12/2+25x10/3x8/4x1
Cable Crossovers - 80x15/70x15/60x15/50x15
Push ups til failure - 88/76/56........73

Wow man you are pushing up a storm!! 300x1 followed by 275x2 you go

WilsDaddy
06-16-10, 12:48 pm
Wow man you are pushing up a storm!! 300x1 followed by 275x2 you go

thanks bro, my chest is my biggest weapon in my arsenal so i like to use it!

Mr. Dead
06-16-10, 12:49 pm
Lookin' good, in here!!!

WilsDaddy
06-16-10, 12:55 pm
Lately I've split everything up so I can focus on one muscle per day and just burn it up.

I threw triceps in yesterday.

Pushdowns - 150x12/190x12/210x10/225x10/160x15/90x15
Skulls - 92x12x4
Kick backs - 10x20/15x15/20x12/10x15
Dips - 20/20/20/20

WilsDaddy
06-16-10, 12:55 pm
Lookin' good, in here!!!

Eh dead thanks, long time no talk, how did the competition go?

Mr. Dead
06-16-10, 1:03 pm
Eh dead thanks, long time no talk, how did the competition go?

Don't ask, don't tell... *LOL* It was a total flippin' disaster...

Phil800101
06-18-10, 1:07 am
Nice work in here bro! Keep it up. How is the job going?

WilsDaddy
06-21-10, 4:46 pm
Don't ask, don't tell... *LOL* It was a total flippin' disaster...

Oh well bro, don't sweat it. I'm sure you had a good time anyways eh.

WilsDaddy
06-21-10, 4:52 pm
Nice work in here bro! Keep it up. How is the job going?

Eh bro it pays the bills haha, I can't complain.

WilsDaddy
06-21-10, 4:52 pm
Drake I dono if you've given up on me, but I'll have those pictures we discussed months ago coming up this week!

Mr. Dead
06-21-10, 4:57 pm
What's been goin' on...???

WilsDaddy
06-21-10, 7:28 pm
What's been goin' on...???

Just a whole lot of work/pumping. I basically have no free time. haha. But what went wrong in the contest man?

By the way guys here was my chest pump for today;

Flat BB - 135x20/205x12/225x12/245x8/265x6/275x4
Incline Hammer Press (ps = plates per side) - 2psx12/2+25psx8/3psx6/2ps til fail/1ps til fail
Pec Deck - Stackx10x4
Cable Crossovers - 60x15/70x15/40 til fail

Abs;

Posted leg raises 12/12/12/12: Basically this is done with a dip bar and you stiffen your arms into the starting position of a dip, but perform a leg raises and touch your knees to your chest. Fucking painful.

Firedrake
06-21-10, 8:29 pm
Drake I dono if you've given up on me, but I'll have those pictures we discussed months ago coming up this week!

Nah. I just figured you chickened out <grin>.

Solid benching, and a great chest day all around!

smoothballer
06-21-10, 9:52 pm
Solid chest day bro! Looking forward to meeting you this weekend at the ABC!

Funky
06-22-10, 8:57 am
Just a whole lot of work/pumping. I basically have no free time. haha. But what went wrong in the contest man?

By the way guys here was my chest pump for today;

Flat BB - 135x20/205x12/225x12/245x8/265x6/275x4
Incline Hammer Press (ps = plates per side) - 2psx12/2+25psx8/3psx6/2ps til fail/1ps til fail
Pec Deck - Stackx10x4
Cable Crossovers - 60x15/70x15/40 til fail

Abs;

Posted leg raises 12/12/12/12: Basically this is done with a dip bar and you stiffen your arms into the starting position of a dip, but perform a leg raises and touch your knees to your chest. Fucking painful.
Good looking Chest work there wils!!

Phil800101
06-22-10, 11:37 pm
Killer session there bro! Looking strong.

WilsDaddy
06-23-10, 4:50 pm
Good looking Chest work there wils!!


Killer session there bro! Looking strong.

Thanks boys.

Mr. Dead
06-23-10, 4:53 pm
¿Qué hay de nuevo, aquí ...???

WilsDaddy
06-23-10, 4:58 pm
yesterday's:

Arms;


DB curls - 25x20/50x12/55x8/60x6
Bent over Concentrations - 20x20/25x20/30x12/40x10
Straight bar Pushdowns - 160x20/210x15/225x15/235x12
Kickbacks - 10x20/15x20/20x15/25x12/30x10/15 'til fail
E-Z bar curls - 72x15x3or4 can't remember
Seated Reverse Rope Cable pulldowns - 110x10/100x10/90x10/80x10/70x15/60x20

For this last exercise there I take an incline seat and place it with the back square with the cable. You'll grab the high cable with a rope attachment in sort of a french press position and simply bring it down and spread the rope near the bottom of the movement which should end with your inner fists on the outside of your thighs, with the rope in hand obviously.

WilsDaddy
06-27-10, 11:15 pm
Sunday

Back;

Chins - 12/12/8
Deads - 135x20/225x12/315x6/365x4/385x3
Bent over rows - 135x12/185x12/205x12
Lat pulls - 80x15/100x15/120x10

Leg Raises - 20/20/15

Phil800101
06-28-10, 3:15 am
Nice workouts my man! Keep it up.

WilsDaddy
06-28-10, 6:59 am
Gonna rip some wheels tonight, my knee's been pretty sore at work lately so I've held off leg days for a couple weeks, i know it's soft but whatever I'm not making no excuses.

Mr. Dead
08-09-10, 1:17 pm
Anything goin' on, in here...???

Phil800101
08-09-10, 11:25 pm
Anything goin' on, in here...???

x2?