LayzieBone085 - The Battle for Supremacy

[LayzieBone085]

The Battle for Supremacy

The Battle has been a never ending struggle. Through many years I have been dealing with problems that have constantly set me back, things that have threw me a curveball, and made me go out of my way to attack my dream goal of becoming a bodybuilder.

The whole story started in Slippery Rock Pennsylvania on a cold Friday night.
"Pro Power Right 235 Veer Option Stack on Two" That was the call, 4th quarter, 12:35 left on the clock, and the game prior to the first round of the playoffs. The scoreboard read 14-0 on a mud-pit of a field in Slippery Rock Pennsylvania. The quarterback took the snap, I took my first step to block a defensive tackle, and he ended up cutting me at my knees. My foot got stuck, my knee turned 180 degrees, I fell on the ground screaming in pain, and right then and there I knew it was over. I felt the MCL just get torn right out of place and laid on the ground knowing if I tried to move it would only make things worse.

This started the journey to who I was to who I wanted to become right then and there. I sat on the bus on the way home pondering where I would go from here, Football would never be the same, I would never lace up the pads again for a single play at the sacrifice of having a bad knee, and a nagging back to boot. Rehab started, and I started to do cardiovascular exercise on machines for the first time in my life, for some odd reason I started to have a relationship with hopping on a step mill and bike while I felt good extension in my knee and I could see my body was slowly leaving my 240lb frame and the gut slowly disappearing. Then my 18th birthday came around, and earlier that month I watched "The Arnold Classic" for the first time in my life. I did not know much about bodybuilding, I just had a passion for lifting heavy for football and figured lets check this out and see what it is all about.

After falling in love with the physiques individuals brought to the stage, researching about dieting, and watching hundreds of youtube videos of the pro's training I knew this was something I would desire in the future. I slowly began eating smaller meals throughout the day, eliminating soda from my diet, passing on potato chips, and stopped eating snicker bars and poptarts as the sole source of my food intake throughout the day at school to fruit, veggies, lean cuts of protein, and very little calories that ended up a recipe for disaster over the span of two years. I went from 240lbs at the peak of my football career, to a anorexic 135lbs as a freshman in college. It was not something I was proud of, but on the inside I had no idea what I was doing to myself. I just kept running myself into the ground, lifting everyday, and thinking I was pursuing the body of my dreams when in reality I was destroying everything on the inside. My parents wanted to throw me out of school and place me in a hospital until I looked like a human, I had a female bodybuilder calling me on a nightly basis to encourage me to start eating more and make wiser decisions, and i had a girlfriend who was scared my body may shutdown on me at any given minute.

Sophomore year rolled around, I met some incredible individuals in Muscular Development's Seth Feorce (my soon to be training partner) and two other individuals named Mike and Devin who slowly turned me around. My parents continued to bang at me and feed me as much as possible whenever I came home, but it was really these three guys who shed the light and changed my ways forever. I started to stop doing cardio everyday, implementing "off days" and taking a more relaxed approach towards training instead of thinking I had to be in there busting my ass everyday to see results which was not happening. I started adding back on weight, my lifts started to skyrocket, and my knee was feeling better than ever. Life was slowly turning around.

t the end of my sophomore year I joined Team Scivation, and had an experience of a lifetime with Derek Charlebois as my trainer. I put on 30lbs in 25 weeks and added mass to my body that I never dreamed of. Granted I put on a load of fat in the process, but I established a base to work with and with it I could change my body, and I looked like a human. Soon after working with Derek I hired Tommy Jeffers to cut off the fat after seeing others have such success with his methods, so I was intrigued to see what he could bring to the table. 5 Months later and after a grueling cut I got myself down to 153lbs. I was amazed at how lean I was, but at the same time I retained almost all of my strength throughout the process. I was put on a pretty tight diet with cardio and training that consumed my life towards the end, and my body started to give out as it was getting to become overwhelming. Tommy's experience was an experience I will always remember. I know I have someone who I can always turn when it comes to diet, nutrition, and training. I went on my own and had a very successful bulk. Adding 13lbs in 7 months and putting on some more bulk onto my frame, and adding some muscle in the process.

Now I currently sit here, looking at the future, and with that the stage is calling my name. I have made many road trips, met some incredible individuals on the bodybuilding.com forums, and have had life long experiences with some people that I will treasure forever. My attitude, motivation, and determination have forever been changed over the last year."The Battle for Supremacy" reflects that if I ever want to get anywhere the only person who can make that change is myself. People do not understand that bodybuilding is a "Mental" sport than a physical sport. Sure you have to lift heavy, get big, and diet smart. But who is going to make yourself seek pain, grind out those extra reps, or finish those last few intervals to get the body of your dreams? It all comes down to how bad you want it, how much you can focus yourself to finish the task at hand, and raise your intensity to make yourself a better person everyday inside and outside of the weight room. If I cannot do it now, I will not be able to prepare my body for a stage presence in the future.

I will tell you this. I have this year to prime my body for the stage, add some LBM and start my contest prep. I will be on stage in late 2010 or in 2011. I will do anything that it takes to get up there and pose my ass off and come away with hardware. Genetics are against me, my back is a huge weakness that will be brought up, and I will walk away knowing I gave everything my all. Every day I look in the mirror I want to be sure that I improved on the past, and have climbed another notch on the ladder towards achieving a lifelong goal. 2010 is here, and there is no time to fool around. Time is a wasting.

[LayzieBone085]

Woke up knowing it was going to be a hell of a day, and that it was! Met up with my girl Gina, and we put in some work!

Upper:

Barbell Row: 185 x 12, 225 x 10, 230 x 9 (+1 Rep)
Dumbbell Flat Bench: 110's x 8, 7, 6 (+2 Reps)
Widegrip Pulldown: 120 x 10 (3 Sets)
Dumbbell Incline Fly: 65's x 10 (2 Sets) (+5lbs)
Dumbbell Laterals: 35's x 10 (3 Sets)
EZ Bar Curl: 80 x 12 (2 Sets) (+2 Reps)
Floor Skullcrushers: 110 x 14, 13 (+2 Reps)

Overall:
- Ill let the numbers and reps added speak for itself!

Video of DB Flat Press:
http://www.youtube.com/watch?v=Knh7m4to8mg

[B Con]

DO it big.

[naturalguy]

I didn't know your back story, didn't know you played football Bob.

Do your thing brother, work hard and good things will come.

[smoothballer]

Solid session bro! Subbed for the ride. I see big things in your future!

[Aggression]

I'm definitely on board here, LB. I wasn't aware of some of the stuff in your background. Let's get to it!

[LittleMan55]

You know I'm in! Kick ass Bob!

[C.Coronato]

Nice bro. Glad you decided to rock a new one. Like i said those 110 reps are no joke brotha!

[Mr. Dead]

Time to let the madness begin!!!

[LayzieBone085]

Thanks for the support fellas, tomorrow I head home from college and have legs on the agenda,
Saturday I am working out with the drummer from "War of Ages" dont know how many of you like rock music, but they are from my hometown of Erie PA. Alex is a taller guy, but he is strong as a bull. Should be an epic workout.

[LayzieBone085]

A guy was messaging all week he wanted to do legs with me on Friday, best part about this is he did not show. Which left me fired up..

Lower:

Hack Squats (Close Stance): 4 Plates Per Side + 10 x 11, 11 (+20lbs and +1 Rep)
4 Plates x 8 ---> 3 Plates x 8 ---> 2 Plates x 8 ---> 1 Plate x 10 (All Paused at bottom)
Dumbbell SLDL: 100's x 12 (3 Sets) (+2 Reps)
Leg Press (Close Stance): 7 Plates Per Side x 10 (3 Sets) (+40lbs)
Lying Leg Curl: 125 x 12,10,10
Horizontal Calf Raise: The Stack (370) x 12 (3 Sets)

Overall:
- Keep on trucking, PR's are falling day by day!

[Mr. Dead]

Nice session!!! Good luck with the hobbling!!!

[smoothballer]

Killer leg workout man! Keep slashing through those PRs!

[BubbyLight]

Yo Layzie. You got this. Get it so you can get on that stage and perform

[LayzieBone085]

Met up with Alex and Steve, 2 of the members from the rock group "War of Ages" at a Planet Fitness. No free weights, basically machines and Dumbbells that go to 65's. So made due with what was available.

Upper:
Close Grip Lat Pulldown: 160 x 8 (3 Sets)
Shoulder Press Machine: 150 x 8 (3 Sets)
Low Row - Wide Grip: 140 x 10 (3 Sets)
Dumbbell Rear Shoulder Raise: 20's x 12 (2 Sets)
Dumbbell Fly: 65's x 14, 12
Tricep Pressdown: The Stack x 12 (2 Sets)
Cable Curl with EZ Bar Attachment: 100 x 12 (2 Sets)

Overall:
- Nothing great, just focuses on slow TUT and bearing through pain, the band members lasted 3/4 of the way before they started to feel dizzy and one of them puked! Good day!

[smoothballer]

Nice...gotta love it when you get someone to puke doing your workout.

[LayzieBone085]

Was dragging ass this morning, popped Quake 10.0, met up with Gina, and left nothing in the gym. It was time to overcome fatigue and push myself.

Lower:

Box Squats (At Parallel with 1 second pause at bottom): 275 x 12
315 x 10
355 x 5
** Last time I did these my best was 275 x 6
Stiff Leg Deadlifts: 250 x 9, 8, 8 (+1 Rep)
Leg Extension: 200 x 12, 10 , 10 (+2 Reps)
Leg Curl: 130 x 12, 10, 10 (+2 Reps)
Standing Calf Raise: 5 Plates Per Side x 12 (3 Sets)

Overall:
- Mentally pushed myself to have a great leg day and set some new PR's.

[Mr. Dead]

Nice sessions!!! Gettin' in, and gettin' it done!!! Great stuff!!!

[B Con]

LOL @ texting you all week to do legs then not showing. You scared him off Bob. Great work in here.

[Groundpounder88]

Good to meet you at the Cage and congrats on the Victor! Subbed brother.

[LayzieBone085]

There was one thing on my mind today when entering the gym, and that was setting the tone amongst all the lifters. I wanted to be recognized, I wanted to just destroy any exercise i executed, and that is how today went. Rolled with my Brett, and we tore the place down.

Upper:

Barbell Row: 235 x 12 (+5lbs and +3 reps)
245 x 10, 10 (+15lbs +2 Reps)
Dumbbell Flat Bench: 110's x 9, 8, 7 (+1 Rep)
Wide Grip Pulldown: 120 x 12,12,10 (+2 Reps)
Incline Dumbbell Fly: 65's x 12, 12 (+2 Reps)
Dumbbell Lateral Raise: 40's x 10, 10, 10 (+5lbs)
EZ Bar Curl: 80 x 12,10 (+2 Reps)
Skullcrusher: 120 x 14, 14 (+2 Reps +10lbs)

Overall:
- Sometimes you don't take NO for an answer, I don't care how fatigued I got, I just kept pushing harder, and told myself "Someone is always working harder"

[smoothballer]

GREAT attitude my man! Definitely gonna take that mentality when I hit the gym this evening making sure no one outworks me.

[LayzieBone085]

Last week my friend bailed on me who wanted to train legs, this week he showed up, but somehow he was missing after the leg press set's.

Lower:

Hack Squats (Close Stance):
4 Plates + 25 / Per Side x 8, 10 (+30lbs)

Paused Hack Squats:
4 Plates x 8 ---> 3 Plates x 8 --> 2 Plates x 8 ----> 1 Plate/Side x 10

Dumbbell Stiff Leg Deadlifts:
100's x 12 (3 Sets) *As high as they go*

Leg Press (Close Stance):
7 Plates + 25/Side x 8 (3 Sets) (+50lbs)

Lying Leg Curl:
125 x 10 (3 Sets)

Horizontal Calf Raise:
Stack (370) x 12 (3 Sets)

Overall:
- Can't have a better day to start of the weekend.

[LayzieBone085]

Locked and Loaded and rolled with MattyH and StayFit, reality check time.

Upper:

Close Grip Lat Pulldown:

140 x 10, 10
160 x 8

Standing Shoulder Press:

155 x 7, 6, 5 (+2 Reps)

T-Bar Row:

7 25lb Plates x 12, 12, 12 (+2 Reps)

Rear Delt Shoulder Raises:

20's x 12, 12

Dumbbell Flat Fly:

70's x 12, 12, 10 (+2 Reps)

Preacher Curl:

100 x 12, 10 (+2 Reps)

Smith Close Grip Bench Press:

225 x 8, 8

Overall:
- After looking at my progress pics, I have so much work to do. Too many lagging bodyparts.

[LayzieBone085]

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN1615.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN1599.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN1600.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN1601.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN1602.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN1605.jpg

[LayzieBone085]

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN1607.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN1610.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN1611.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN1612.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN1614.jpg

[smoothballer]

Looking Big my man!
Where are you at from the end of the contest?

[LayzieBone085]

Same weight, did a short little mini cut, and making my way back up.

[LayzieBone085]

Rolled into the gym to see my boy Brett killer 315 x 7 on Flat Bench, and knew I had to raise my game to match his. Lets get it going.

Upperbody:

Barbell Row:
250 x 10, 10, 9 (+5lbs)

Dumbbell Flat Bench:
120's x 6, 5 (+10lbs)
110's x 9

Wide Grip Pulldown:

130 x 10, 10, 10 (+10lbs)

Dumbbell Lateral Raises:

40's x 10, 10, 10

Incline Dumbbell Flies:

65's x 12, 12

EZ Bar Curl:

80 x 12, 10

Skullcrusher:

150 x 8 (+30lbs)
130 x 12 (What I originally meant to do. screwed up counting lol +10lbs)

Overall:
- Can't say it was a bad day, 120's went for a ride on the good ol PR train!

[Mr. Dead]

Lookin' great in here!!!

[Aggression]

Damn, LB, looking legit up in here. Pics look like you're damn lean. Now its time to pack on some clean mass to that frame. And niCe work on that chest dude. Throwing up 120s is no joke!

[LayzieBone085]

For some odd reason, anytime anyone said something to me it pissed me off more and more. I got a few good compliments walking into my home gym, but in one ear and out the other, and it ticked me off to no end. Put some fuel into the fire and went to work.

Lowerbody:

Hack Squat (Close Stance):
4 Plates + 25 / Side x 10, 12 (+2 Reps)

Paused Dropset:
4 Plates Per Side x 8 ---> 3 Plates x 8 ---> 2 Plates x 10 ---> 1 Plate x 10

Dumbbell Stiff Leg Deadlifts:
100's x 13, 13 , 15 (+3 Reps)
*Highest DB's they have

Leg Press (Close Stance):
7 Plates + 25 / Side x 10 (3 Sets) (+2 Reps)

Lying Leg Curl:
130 x 10 (3 Sets) (+5lbs)

Horizontal Calf Raise:
Stack x 12 (3 Sets)

Overall:
- Built up some steam, fired up a workout in less than 45 minutes, and hit some great PR's.

[LayzieBone085]

Felt slugging going into this workout, after seeing MattyH bang out a Rest Pause set of 7 plate hack squat's I was ready to go.
Time to grow an upperbody that is lagging.

Upperbody:

Close Grip Lat Pulldown:
160 x 9 (3 Sets) (+1 Rep + 10lbs)

Standing Military Press:
155 x 9,8,7 (+2 Reps)

T-Bar Row:
7 Plates(25lb) + 10 x 12 (3 Sets) (+10lbs)

Rear Delt Raises:
20's x 12 (2 Sets)

Flat Dumbbell Fly:
70's x 12 (3 Sets) (+2 Reps)

Preacher Curl's:
100 x 12,10 (+10lbs)

Smith Close Grip Bench:
225 x 9 (2 Sets) (+1 Rep)

Overall:
- I have to bring up these lagging delts, and fill out this upperbody!

[LayzieBone085]

Failure tried to stare me in the face and win, but I would not let it happen. On my last rep on box squat i tried going up for an 8th, fell right on my ass on the bench, regathered myself for a few seconds, and exploded up to overcome what tried to beat me. Not Today!

Lowerbody:

Box Squat:
355 x 7,7,8 (+1 Rep all sets)

Stiff Leg Deadlifts:
255 x 10,10,8 (+5lbs)

Leg Extension:
205 x 12,11,12 (+5lbs)

Leg Curl:
135 x 12 (3 Sets) (+5lbs)

Standing Calf Raise:
5 Plates Per Side x 12 (3 Sets)

Overall:
- Just setting PR's and laying the tempo for a good week. Time to bring up lagging body parts come Wednesday.

[C.Coronato]

Looking good brotha. Overcoming that last rep is always a great feeling.

[LayzieBone085]

Looking good brotha. Overcoming that last rep is always a great feeling.

Thanks man, should have a video up for you guys tomorrow. I have a feeling my skullcrusher will be on point :)

[Aggression]

Overcoming that last rep is always a great feeling.

I believe the Great Arnold Schwarzenegger himself stated that those final reps is what causes the muscle to grow back bigger and stronger. niCe job, LB.

[LayzieBone085]

Met up with Brett before hitting the gym, and we set the tone by slinging around the 120lb DB's and getting some stares in the mirror from tour groups and other lifters.

Upperbody:

Dumbbell Flat Bench:
120's x 6.9999, 5 (Almost +1)
110's x 9

Barbell Row:
250 x 10 (3 Sets)

Wide Grip Pulldown:
130 x 10,10,12 {+2 Reps)

Incline Dumbbell Fly:
65's x 12 (2 Sets) (+2 Reps)

Dumbbell Lateral
40's x 10,10,12 (+2 Reps)

EZ Bar Curl
80 x 12 (2 Sets) (+2 Reps)

Skullcrusher:
135 x 11 (Video) , 10

Overall:
- Incredible pump, and pushed for time, so this one was under 45 minutes, but successful!

Video of Skullcrushers:
http://www.youtube.com/watch?v=mJB5Vx6-LMs

[Mr. Dead]

Nice lookin' session!!! You definitely made the most out of your time!!!

[LayzieBone085]

I don't know where my energy came from but I was flowing from the second I stepped foot in the gym, I knew things were going to be destroyed, and I was on FIRE!

Lowerbody:

Hack Squat (Close Stance):
4 Plates + 30/Side x 12, 12 (+5lbs and +2 Reps)

Paused Hack Squats:
4 Plates x 8 ---> 3 Plates x 8 ---> 2 Plates x 10 ---> 1 Plate x 12

Dumbbell Stiff Leg Deadlifts:
100's x 16, 15, 15 (+3 Reps)

Leg Press (Close Stance):
7 Plates x 25/ Side x 10 (3 Sets) (+2 Reps)

Lying Leg Curl:
130 x 10 (3 Sets) (+5 Pounds)

Horizontal Calf Raise:
Stack x 12 (3 Sets)

Picture of Hack Squat:
http://i688.photobucket.com/albums/vv241/LayzieBone085/legs.jpg

Overall:
- I hope this trend continues, because I felt like I could never stop, I had to tell myself to stop I was just so focused.

[smoothballer]

Damn B! Keep killing it brother! You are going places...

[LayzieBone085]

Getting Bloodwork done this morning.... Check
Hitting Best Fitness with MattyH ...... Check

Upperbody:

Close Grip Pulldowns:
160 x 9 (3 Sets)

Standing Military Press:
155 x 10,8,7 (+1 Rep)

T-Bar Row:
7 (25lb Plates) + 15 x 12 (3 Sets) (+5lbs)

Dumbbell Rear Raises:
20's x 12 (3 Sets)

Flat Dumbbell Fly
70's x 12 (3 Sets) (+2 Reps)

Preacher Curl:
100 x 12,10 (+2 Reps)

Smith Close Grip Bench:
225 x 10,8 (+1 Rep)

Overall:
- Hitting PR's after giving blood. Unexpected, but I will take it.

[Firedrake]

Nice work! PRs after a blood draw? Mutant!

[B Con]

How was training with Matty?

[LayzieBone085]

Nice work! PRs after a blood draw? Mutant!

My thoughts exactly


How was training with Matty?

Always brings out the best in me. Hes 15 weeks out from collegiates and pushing himself beyond limits.

Had a real bad spotter on Box Squats today, He tried assisting me in racking the weight and put his hands on one side of the bar almost folding me in half and having the weight slide off one side of my back. Had to be cautious the rest of the workout due to a lower back and a pain that flared up.

Lowerbody:

Box Squats:
355 x 8 (3 Sets) (+1 Rep)

Stiff Leg Deadlifts:
260 x 6 *Stopped here after feeling like a needle was injected into my back*
225 x 10 (2 Sets)

Leg Extension:
210 x 12,11,10 (+5lbs)

Leg Curl:
140 x 12,11,10 (+5lbs)

Standing Calf Raise:
5 Plates + 10 x 12 (3 Sets) (+10lbs)

Overall:
- Had a good workout, had to mentally focus after dealing with a moron spotting me.

[Firedrake]

. . . and now you know why there's no one in my gym I trust to spot me.

I hope the back takes no lasting damage from that.

[C.Coronato]

Bringin those wheels up! Very nice man.

[B Con]

Damn I hate bad spotters... I'd almost rather go spotless

[LayzieBone085]

Had to makeup for the effort on Monday, class was cancelled, so took a study break and decided to hit the gym. Rolled with my girl Gina and we put in work.

Upperbody:

Dumbbell Flat Bench:
120's x 7, 5 (+1 Rep)
110's x 9

Barbell Row:
255 x 10, 8 (+5 Pounds)
225 x 12 ---> 135 x 12

Wide Grip Pulldown:
130 x 12 (3 Sets) (+2 Reps)

Dumbbell Incline Fly:
65's x 12 (2 Sets)

Dumbbell Side Lateral:
35's x 12 (3 Sets) (+2 Reps)

Skullcrusher:
135 x 12, 11 (+1 Rep)

EZ Bar Curl:
80 x 10 (2 Sets)
*Slowed down a touch, and made sure elbows were not swining/moving placing all stress on bicep.

Overall:
- Made up for the workout on Monday, and continued to push through for PR's. Can't wait to hit 10 on the 120's.

[Firedrake]

Nice work -- that DB Bench is sweet!

[LayzieBone085]

Drove home after class for 2 1/2 hours and decided to hit legs right away.

Lowerbody:

Hack Squat (Close Stance):
4 Plates + 35/Side x 12, 10 (+5lbs)

Paused Hack Squats:
4 Plates/Side x 9 ---> 3 Plates/Side x 9 ---> 2 Plates/Side x 12 ---> 1 Plate/Side x 12 (+1 Rep)

Dumbbell Stiff Leg Deadlifts:
100's x 17 (3 Sets) (+1 Rep)
*Highest DB's gym has

Close Stance Leg Press:
7 Plates + 25/Side x 11 (3 Sets) (+1 Rep)

Lying Leg Curl:
130 x 10 (3 Sets)

Horizontal Calf Raise:
Stack x 12 (3 Sets)

Overall:
- Almost threw up after the SLDL's those were BRUTAL

[Aggression]

Looking like some killer workouts in here, LB. I like the intensity. Keep that shit pumpin'

[Firedrake]

Quite a wheel alignment there, Bob -- those close stance leg presses are killer!

[LayzieBone085]

Finished up watching "Clash of the Titans" and headed to the gym.

Upperbody:

Close Grip Lat Pulldown:
160 x 8 (2 Sets)
140 x 10 --> 120 x 6 ---> 100 x 6

Standing Military Press:
155 x 10, 8, 8 (+1 Rep)

T-Bar Row:
7 Plates (25lbs) + 20 x 10 (3 Sets) (+5lbs)

Rear Delt Shoulder Raises:
15's x 12 (3 Sets)
*Slow and face planted into an incline bench, (no momentum)

Flat Dumbbell Fly's:
70's x 15, 14, 14 (+3 Reps)

Preacher Curl:
100 x 13, 12 (+1 Rep)

Smith Close Grip Bench:
225 x 12, 10 (+2 Reps)

Overall:
- May be dealing with some food poisoning, or something was not settling well in my stomach.

[LayzieBone085]

Weight: 176

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN1629.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN1628.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN1627.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN1626.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN1625.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN1624.jpg

[LayzieBone085]

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN1623.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN1622.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN1621.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN1620.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN1619.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN1617.jpg

[B Con]

Looking solid Bob. You are definitely making some great progress. So this was before the cheat meal @ Golden Corral? :)

[LayzieBone085]

Looking solid Bob. You are definitely making some great progress. So this was before the cheat meal @ Golden Corral? :)

Absolutely brother, if i took pictures after I would of not fit in the screen. Woke up a pound lighter today after 16 plates of food! LOL

Back to school after a long weekend and a ton of traveling, time to get back to the grind.

Lowerbody:

Box Squats:
365 x 5 (+10lbs)
315 x 8, 8
*Spotter left after first set, not pulling what happened last week

Stiff Leg Deadlifts:
260 x 10 (+5lbs +2 Reps)
245 x 10
225 x 10

Leg Extensions:
210 x 10, 10, 9

Leg Curl:
140 x 11, 10, 9

Standing Calf Raise:
5 Plates + 25/Side x 12 (+10lbs) (3 Sets)

Overall:
- Putting in work, pressed for time had to move quick. Was a good one though.

[Firedrake]

looking REAL strong, bro! Nice work!

[Aggression]

Pics look good and the leg workout looks good too, LB. Consistency here; I like it.

[LayzieBone085]

Upperbody:

Dumbbell Flat Bench:
120's x 7,6
110's x 10 (+1 Rep)

Barbell Row:
255 x 10 (+2 Reps)
235 x 10
225 x 12

Incline Dumbbell Flies:
65's x 12 (2 Sets)

Wide Grip Pulldown:
140 x 10 (+10lbs) (2 Sets)
120 x 10 *Slower reps*

Dumbbell Lateral's:
35's x 10
*Slower and controlled with a focus on squeezing the hell out of my delts*

EZ Bar Curl:
80 x 11 (2 Sets) (+1 Rep)

Skullcrusher:
135 x 13, 11 (+1 Rep)

Overall:
- 2 Solid workout partners, and we kept the pace real quick with no rest between the 3 of us, just back and forth. Insane pump that made me have trouble holding my fork.

[LayzieBone085]

Raised the tempo and intensity today, and it left me winded and almost threw up twice. Found the groove and just killed it.

Lowerbody:

Hack Squats (Close Stance):
5 Plates/Side x 8 (2 Sets) (+20lbs)

Paused Hack Squats:
5 Plates x 6 ---> 4 Plates x 8 ---> 3 Plates x 10 ---> 2 Plates x 10 ---> 1 Plate x 10

Dumbbell Stiff Leg Deadlifts:
100's x 10 (5 Sets)
*Highest DB's, did not bother trying to go for 17 or 18 reps this week, just did more sets of 10 with 45 second rest.

Single Leg Leg Press:
3 Plates/Side x 10 (3 Sets)
* Knee came down to touch my chest or did not count

Lying Leg Curl:
110 x 10 (3 Sets) + 20 Second Hold on last rep
*Absolutely BRUTAL

Horizontal Calf Raise:
Stack x 12 (3 Sets) + 20 Second Hold on last rep.

Overall:
- Increased the TUT, decreased rest, and I came home and fell asleep for 20 minutes. Totally spent.

[Firedrake]

EXcellent! Killer leg work!

[LayzieBone085]

I thought yesterday was a good workout after coming home and sleeping for 3 hours from being exhausted, today was even better!

Upperbody:

Close Grip Lat Pulldown:
160 x 9 (3 Sets) (+1 Rep)

Standing Military Press:
165 x 7 (3 Sets) (+10lbs)

T-Bar Row:
7 Plates (25lbs) x 12 (3 Sets) (+2 Reps)

Rear Delt Dumbbell Raises:
15's x 12 (3 Sets)

Flat Dumbbell Flies
75's x 12 (+5lbs +2 Reps) (3 Sets)

Preacher Curl
100 x 15, 13 (+3 Reps)

Smith Close Grip Bench Press:
225 x 10, 8

Overall:
- Cant Complain

[LayzieBone085]

Maybe my lest leg workout at my University Gym, had to make it count, and rolled with my chica Gina:

Lowerbody:

Box Squat:
365 x 6, 6, 7 (+2 Reps)

Stiff Leg Deadlifts:
260 x 10, 10 (+1 Set at this weight)
225 x 12 (Slow/Controlled with pause at bottom)

Leg Extension:
210 x 12, 11, 10 (+1 Rep)
*20 Second Hold for last rep of each set

Leg Curl:
140 x 12, 11, 10 (+1 Rep)
*20 Second Hold on last rep of each set

Standing Calf Raise:
6 Plates/Side x 12 (3 Sets) (+20lbs)
*20 Second Hold on last rep of each set.

Overall:
- Pump, Focus, and drive were at an all-time high and it showed as I blew through my lifts.

[LayzieBone085]

Last workout in the University Gym, put up or shut up.

Upperbody:

Dumbbell Flat Bench Press:
120's x 8, 7 (+1 Rep)
110's x 10 (+1 Rep)

Barbell Row:
265 x 8 (+10lbs)
245 x 10
225 x 12

Incline Dumbbell Fly:
65's x 12, 13 (+1 Rep)

Lat Pulldown:
140 x 10, 10, 11 (+1 Rep)

Dumbbell Lateral:
35's x 10, 11, 11 (+1 Rep)

Skullcrusher:
135 x 13, 12 (+1 Rep)

Ez Bar Curl:
80 x 12 (2 Sets) (+1 Rep)

Overall:
- Start strong finish stronger

[Aggression]

^^ looks like you took the 'pump up' route. niCe work, LB.

[Firedrake]

Great work!

Since we were discussing techniques, over on my Journey, a question:

I hear dozens of different methods and reasons for various forms in BB Rowing -- how far do you bend and where do you pull the bar to, and why? I'm taking an informal survey of everyone who does them, to see if there's a pattern.

[LayzieBone085]

Great work!

Since we were discussing techniques, over on my Journey, a question:

I hear dozens of different methods and reasons for various forms in BB Rowing -- how far do you bend and where do you pull the bar to, and why? I'm taking an informal survey of everyone who does them, to see if there's a pattern.

Dorian Yates video on MD says it all my man.

[LayzieBone085]

Fitness Factory
Pittsburgh, PA

http://i688.photobucket.com/albums/vv241/LayzieBone085/fit.jpg

Lowerbody:

Hack Squats (Close Stance):
5 Plates Per Side x 9 (2 Sets) (+1 Rep)

Paused Hack Squats: (Per Side)
5 Plates x 6 ----> 4 Plates x 8 ----> 3 Plates x 10 ----> 2 Plates x 10 ----> 1 Plate x 10

Dumbbell RDL's
120's x 6 (2 Sets) (+20lbs)
100's x 10

Single Leg Leg Press:
2 Plates + 10/Side x 10 (3 Sets) (+10lbs)
*TUT Focus

Lying Leg Curl:
130 x 10 (3 Sets)
+20 Second Hold on last reps

Seated Calf Raise:
3 Plates x 12 (3 Sets)
+20 Second Hold on last rep

Overall:
- Solid gym near my brothers house, putting in work.

[Firedrake]

Very strong work -- and that's a sweet looking gym!

[LayzieBone085]

Fitness Factory
Pittsburgh, PA

Upperbody:

Close Grip Lat Pulldown:
160 x 9 (3 Sets)
+20 second hold on last sets to stretch lats

Standing Military Press:
165 x 7, 6, 6

T-Bar Row Machine:
2 Plates + 15 x 12 (3 Sets)

Rear Delt Raises:
15's x 12 (3 Sets)

Dumbbell Flat Fly:
80's x 11, 10, 8 (+10lbs)

Preacher Curl:
100 x 14, 12 (+2 Reps)

Smith Close Grip Bench:
225 x 12, 10 (+2 Reps)

Overall:
- Small world, Ran into a girl from Erie and put in work with Catlin, made do with what was available

[LayzieBone085]

Work
6 a.m. - 2:30 p.m.

Best Fitness
Erie, PA

Lowerbody:

2-3" Below Parallel Box Squat
225 x 8 (3 Sets)
*So hard, sitting back is a major problem

Stiff Leg Deadlifts:
275 x 6 (3 Sets) (+15lbs)

Leg Extension
210 x 12 (3 sets) (+1 rep)

Leg Curl:
145 x 12 (3 Sets) (+5lbs) (+1 rep)

Horizontal Calf Raise:
Stack x 12 (3 Sets)

Overall:
- Totally spent, need to fix squat form.

[Firedrake]

Very solid work both days, Bob. I can believe the box squats left you sore. I'm surprised you're not still aching from the close grip bench and the milpresses.

[LittleMan55]

Keep tearing shit up brother! I will get ahold of you when I get to PA so we can figure out a Sunday training session. Sundays are going to be my day off from studying, so its the only option. lol

[AZN-BEEF]

strong sldl's bro

subbed

[LayzieBone085]

Very solid work both days, Bob. I can believe the box squats left you sore. I'm surprised you're not still aching from the close grip bench and the milpresses.

I was wasted after working 9 hours in the morining push mowing a golf course.


Keep tearing shit up brother! I will get ahold of you when I get to PA so we can figure out a Sunday training session. Sundays are going to be my day off from studying, so its the only option. lol

I never train on Sundays, but if your in the loop Lets roll. IHOP on me after. OR if there is any eating competitions around Washington, you coming to support me eating a 3lb burger?


strong sldl's bro

subbed

Sup A?

[C.Coronato]

Looking good in here Bonez. How ya feelin?

[B Con]

Keep killing it Bob. I know nothing will ever get in your way. Great work.

[Aggression]

Great work!

Since we were discussing techniques, over on my Journey, a question:

I hear dozens of different methods and reasons for various forms in BB Rowing -- how far do you bend and where do you pull the bar to, and why? I'm taking an informal survey of everyone who does them, to see if there's a pattern.


Dorian Yates video on MD says it all my man.

^Truth.

How's everything going up in here, LB?

[LayzieBone085]

Keep killing it Bob. I know nothing will ever get in your way. Great work.

NOBODY will get in my way. NOTHING will stop me. I am a man on a mission

Work:
6:00 - 2:30

Best Fitness
Erie, PA

Upperbody:

Incline Dumbbell Bench:
100's x 10 (3 Sets)
*First time doing Incline DB in 6 months, felt strong.

Barbell Row:
265 x 8 (+10lbs)
245 x 10
225 x 12

Flat Dumbbell Fly:
80's x 14, 13 (+2 Reps)

Lat Pulldown:
140 x 10 (3 Sets)

Dumbbell Lateral:
35's x 12 (+1 Rep) (3 Sets)

EZ Bar Curl:
80 x 12 (+1 Rep) (2 Sets)

Skullcrusher:
135 x 13, 12

Overall:
- Proving those who doubt me wrong DAY by DAY

[Mr. Dead]

Anything goin' on, in here...??? *LOL* J/K... Gettin' some serious work done, there!!!

[smoothballer]

Looking good in here LB! Strong Upper Body Day!

[braves561]

strong stuff man!

[LayzieBone085]

Sports Economics Final 10 a.m.

Fitness Factory
Pittsburgh, PA

Legs:

Hack Squat (Close Stance):
5 Plates Per Side x 10, 9 (+1 Rep)

Paused Hack Squats:
5 Plates/Side x 8 ---> 4 Plates x 8 ---> 3 Plates x 10 ---> 2 Plates x 10 ---> 1 Plate x 12

Dumbbell RDL's:
100's x 10 (3 Sets)

Single Leg Leg Press:
2 Plates + 15/Side x 10 (+5lbs) (3 Sets)

Lying Leg Curl:
130 x 10 (3 Sets)
+20 Second Hold on last rep

Standing Calf Machine:
Stack x 12 (3 Sets)
+20 second hold on last rep

Overall:
- Lulz were had at the employee walking around doing tricep pressdowns and curls every 10 minutes.

[naturalguy]

Looks like you are killing it Bob

[LittleMan55]

Damn dude you are killing it lately! How are things looking in the mirror?

[LayzieBone085]

Looks like you are killing it Bob

If i could step up my ice cream game to match yours i would be doing ok


Damn dude you are killing it lately! How are things looking in the mirror?

Better take some pics, trying to cut it up until July or later, who knows, but so far the scale is not going in my favor regardless of the huge caloric drop. Seeing weight spikes larger then when i did competitive eating contests. Very confusing to say the least.

[LayzieBone085]

Fitness Factory
Pittsburgh, PA

Upperbody:

Close Grip Lat Pulldown:
150 x 10, 9, 8 (+1 Rep)

Standing Military Press:
165 x 8, 7, 6 (+1 Rep)

T-Bar Row Machine:
2 Plates + 20 x 12, 10, 10 (+5lbs)

Rear Delt Dumbbell Raises:
15's x 12 (3 Sets)

Incline Dumbbell Flies:
70's x 12, 9 (+5lbs)

Preacher Curl:
105 x 12, 10 (+5lbs)

Smith Close Grip Bench:
230 x 12, 10 (+5lbs)

Overall:
- Ready to break some skulls for my cardio today and tomorrow in a mosh pit!

[LayzieBone085]

Best Fitness w/ Matty H

Legs:

Barbell Squat:
5 sets of 2" below parallel box squats (Warmup)
275 x 10

Stiff Leg Deadlifts:
275 x 7 (+1 Rep) (3 Sets)

Leg Extension:
215 x 12 (+5lbs) (3 Sets)

Lying Leg Curl:
130 x 12 (+2 Reps) (3 Sets)

Horizontal Calf Raise
Stack x 12 (3 Sets)

Overall:
- One of the best leg days to date.

[C.Coronato]

Looking good Bones. Keep it up brotha!

[LayzieBone085]

Student Teaching 6:30 - 2:30

Best Fitnesss with Bartender Brown

Upperbody:

Dumbbell Incline Bench:
100's x 11,9,8 (+1 Rep)

Barbell Row:
265 x 8
245 x 10
225 x 12

Dumbbell Fly:
85's x 12 (+5lbs) (2 Sets)

Lat Pulldown:
140 x 10 (3 Sets)

Dumbbell Lateral's
40's x 10 (+5lbs) (3 Sets)

EZ Bar Curl:
90 x 10 (+10lbs) (2 Sets)

SkullCrusher:
135 x 12 (+2 Reps) (2 Sets)

Overall:
- Spent

Video of DB Flies:
http://www.youtube.com/watch?v=Rs5dVoZVads

[LayzieBone085]

Best Fitness with Matty H
Erie, PA

Legs:

Squat 3 x 5-8 (305 x 5 Topset)
Stiff Leg Deadlift 3 x 6-8 (275 x 7 Topset)
Leg Extension 3 x 8-12
Leg Curl 3 x 8-12
Horizontal Calf Raise 3 x 12 (Stack)

[naturalguy]

Best Fitness with Matty H
Erie, PA

Legs:

Squat 3 x 5-8 (305 x 5 Topset)
Stiff Leg Deadlift 3 x 6-8 (275 x 7 Topset)
Leg Extension 3 x 8-12
Leg Curl 3 x 8-12
Horizontal Calf Raise 3 x 12 (Stack)

How is Matty H doing? Tell him I said hello

[Firedrake]

Nice work, Bob -- I'm learning to like SLDLs after squats -- they don't make me puke all the time any more.

[LayzieBone085]

How is Matty H doing? Tell him I said hello

Will do, 9 weeks out from Collegiate Nationals. You should come, House and AB are always there supporting the Animal Crew!


Nice work, Bob -- I'm learning to like SLDLs after squats -- they don't make me puke all the time any more.

Why do you think I roll this way? :)

[LayzieBone085]

Best Fitness w/ Matty H
Erie, PA

Upper:

Rack Deadlifts: 3 x 5-8
Standing Military Press 3 x 6-8 (170 x 7)
T-Bar Row: 3 x 8-10 (8 Plates *25's* x 8)
Facepulls: 3 x 10-12
Flat DB Flies: 3 x 8-10
Smith Close Grip Bench: 2 x 10-12 (230 x 10)
Preacher Curl: 2 x 10-12

Updated Progress Pics:
http://img28.imageshack.us/g/dscn1689d.jpg/

[Firedrake]

Those pics were solid, and that looks like good work. Keep growin'!

[LayzieBone085]

Those pics were solid, and that looks like good work. Keep growin'!

Growing? Thats the opposite of what I am doing. At least 9+ weeks of dieting left.

[naturalguy]

Will do, 9 weeks out from Collegiate Nationals. You should come, House and AB are always there supporting the Animal Crew!





I would love to, don't know if I can make that trip.


I finally got to look at your pics Bob, looks like you are making some solid gains. You have good balance to your physique, every thing is even and symmetrical, just gotta put on more size. Keep pushing.

[Firedrake]

Growing? Thats the opposite of what I am doing. At least 9+ weeks of dieting left.

Yeah, but the more you peel down, the more it will show! Right there with you, though I'm just -under- 9 weeks. I -do- wish I had your bf numbers.

[LayzieBone085]

Yeah, but the more you peel down, the more it will show! Right there with you, though I'm just -under- 9 weeks. I -do- wish I had your bf numbers.

All in due time my friend, keep pushing and setting the bar high.

Student Teaching 6 - 2:30

Best Fitness w/ Matty H
Erie, PA

Legs:

Squat: 2x3-6 (315 x 3)
Stiff Leg Deadlift: 2x4-8 (275 x 7)
Leg Extension: 3 x 8-12 (215 x 10)
Leg Curl: 3 x 8-12
Seated Calf Raise: 3 x 8-12

[Firedrake]

Real solid leg day, LB -- Nice squatting!

[naturalguy]

Yeah, but the more you peel down, the more it will show! Right there with you, though I'm just -under- 9 weeks. I -do- wish I had your bf numbers.

Agreed, you actually look better as you get leaner with your shirt off. With your clothes on you may look and feel smaller, this is the mental part of the game that is not easy to deal with.

[C.Coronato]

Will do, 9 weeks out from Collegiate Nationals. You should come, House and AB are always there supporting the Animal Crew!




You doin it?? Very nice bro!! I contemplated it, but i dont think i want to continue to diet after Team Universe ..

[LayzieBone085]

Best Fitness
Erie, PA

Upperbody:

Incline Bench: 3 x 5-8 (225 x 5)
Weighted Chins: 3 x 6
Dumbbell Flies: 2 x 10
Barbell Row: 3 x 10
Dumbbell Lateral's: 3 x 10
EZ Bar Skullcrusher: 2 x 12
EZ Bar Curl: 2 x 12

[LayzieBone085]

Best Fitness w/ Dan Sockett
Erie, PA

Legs:

Hack Squat (Close Stance): 2 x 3-6 (5 Plates/Side)
Hack Squat Dropset: 5 PPS ----> 1 PPS (total 3 minute set)
Speed DB RDL's: 3 x 10-12 (100's)
Single Leg Leg Press: 3 x 10-12
Leg Curl: 3 x 10 (+10 second holds)
Horizontal Calf: 3 x 12 (+10 second holds)

[LayzieBone085]

Best Fitness w/ Jack Sullivan
Erie, PA

Upperbody:

Rack Deadlift: 3 x 8
Standing Military Press: 3 x 8 (165)
T-Bar Row: 2 x 10 (8 25lb Plates) + Dropset
Facepulls: 2 x 10
Decline Cable Fly: 3 x 8-10
Smith Close Grip Bench: 2 x 10 (230)
Preacher Curl: 2 x 10

[LayzieBone085]

Best Fitness w/ MattyH
Erie, PA

Legs:

Squat: 2 x 5
Stiff Leg Deadlift: 3 x 8 (275) + Triple Dropset
Leg Extension: 3 x 10
Leg Curl: 3 x 10
Horizontal Calf: 3 x 12

[Firedrake]

Solid work, Bob!

[LayzieBone085]

Best Fitness w/ Chris "Pro Card" Lawrence
Erie, PA

Upperbody:

Incline Bench: 3 x 6
Weighted Chins: 3 x 6
Pec Fly Machine: 3 x 10
Barbell Row: 3 x 10 + Dropset
Dumbbell Lateral: 3 x 10
EZ Bar Curl: 2 x 12
EZ Bar Skullcrusher: 2 x 12 (135)

[C.Coronato]

Always switching it up with the partners .. Nice. How many do you have? lol

[Aggression]

The last round of workouts looked legit, LB. I love starting off back day with some rack deadlifts. niCe.

[LayzieBone085]

Always switching it up with the partners .. Nice. How many do you have? lol

Chris Lawrence won his pro-card, and he is legit.
MattyH is my best friend and he does Collegiate Nationals every year in Pittsburgh, I am dieting with him right now.

I have a bunch of other friends, all my HS football teamates that stuck around in Erie Workout there, so I always got people around. It feels good, but the best part is, they said over the last 4 years I have been at college I have made a huge turnaround not only as a person but physique wise.

Looking at shows, 17-18-19 weeks out right now Starting Oct 9th in Pittsburgh, Oct 16th-23rd in New York (serious) I may be in contest prep soon.

[Firedrake]

Great looking work, Bob! I look forward to seeing your contest Journey! You've come a long way since the start of the second Iron Contest, and I foresee great things!

[LayzieBone085]

Best Fitness w/ Chris "Pro Card" Lawrence
Erie, PA

Legs:

Hack Squat: 2 x 6
Paused Hack Squat Dropset: 5 PPS ---> 1 PPS
2" Platform SLDL: 3 x 10
One Leg Leg Press: 3 x 10
Lying Leg Curl: 3 x 10
Seated Calf Raise: 1 x 8 *Calf Cramped had to call it quits*

[Firedrake]

Dropsets on Hacks? Are you inSANE?

Never mind.

Forget I asked that.

Silly question.

(Solid work!)

[LayzieBone085]

Dropsets on Hacks? Are you inSANE?

Never mind.

Forget I asked that.

Silly question.

(Solid work!)

How about this, i took a pedometer with me to my job, I walk over 23,000 steps in a day not including my workouts or cardio I am doing. Talk about insane? Thats burning over 4000 calories in a day + a workout or cardio, tell me that is not crazy? had to add back in calories because after 7 weeks of cutting I lost 6lbs this week so far and its been 5 days. HAH!

[LayzieBone085]

Best Fitness w/ Matty H
Erie, PA

Upperbody:

Rack Deadlift: 3 x 6-8
Standing Military Press: 3 x 8-10 (165)
T-Bar Row: 2 x 8 (5 45lb Plates)
Facepulls: 2 x 12
EZ Bar Cable Curls: 2 x 12
Tricep Pressdown: 2 x 12
Cable Crossover: 3 x 10

[Firedrake]

Solid! Nice upper body work!

[LayzieBone085]

New Pictures:

http://img295.imageshack.us/img295/441/dscn1710.jpg

http://img339.imageshack.us/img339/4899/dscn1707.jpg

http://img210.imageshack.us/img210/654/dscn1713g.jpg

http://img411.imageshack.us/img411/5980/dscn1709l.jpg


http://img210.imageshack.us/g/dscn1713g.jpg/

[LayzieBone085]

Best Fitness w/ Chris "Pro Card" Lawrence
Erie, PA

Legs:

Squat: 2 x 6 (300)
Stiff Leg Deadlift: 2 x 7
Leg Extension: 3 x 12
Leg Curl: 3 x 10
Horizontal Calf: 3 x 12

[Firedrake]

Great leg day! I already told you what I thought of the pics . . . <grin>

[Aggression]

Damn. Looking lean, my friend. Keep killin' it.

[LayzieBone085]

Best Fitness w/ MattyH and NPC Pro Brian Yersky
Erie, PA

Upper:

Weighted Chins : 3 x 6 (+10lbs this week)
Incline Barbell Bench : 3 x 8
Barbell Row: 3 x 10 + Dropset
Nautilus Fly Machine: 2 x 10 + Rest Pause Set
Cable Lateral: 3 x 10
EZ Bar Curl: 2 x 10 (+10lbs)
Skullcrusher: 2 x 12 (+10lbs)

[Firedrake]

Nice -- good lookin' work!

[LayzieBone085]

Best Fitness w/ MattyH
Erie, PA

Legs:

Hack Squat: 2 x 8
2" Platform Stiff Leg Deadlifts: 2 x 10
Leg Extension: 3 x 10
Leg Curl: 3 x 10
Seated Calf: 3 x 12

[Firedrake]

Look like mass building to me, bro!

Well done!

[LayzieBone085]

Best Fitness w/ MattyH

Upperbody:

Rack Deadlifts: 355 x 12+6+6 RP
Standing Military Press: 175 x 6 --> 155 x 6 --> 135 x 10
T-Bar Row: 5 Plate dropset
Facepulls: 2 x 12
Preacher Curl: 2 x 12
Smith Close Grip Bench: 2 x 10
Low Cable Crossover: 3 x 10

One of the best sessions to date.

[LayzieBone085]

Best Fitness
Erie, PA

Legs:
Squat: Triple Dropset
Stiff Leg Deadlift on 2" Platform: 2 x 8 (+1 Rep)
Leg Extension: 3 x 10 (+15lbs)
Leg Curl: 3 x 10 (+10lbs)
Horizontal Calf Raise: 3 x 12 (+15lbs)

Overall:
- Started foaming from my mouth, almost called it quits after that triple drop I was smoked!

[C.Coronato]

Pics look great, my friend.

[LayzieBone085]

Best Fitness
Erie, PA

Upperbody:

Weighted Chins: +5lbs this week
Barbell Row: +10lbs this week
Incline Bench: +1 Rep
Machine Fly: 2 x 10
Skullcrusher: +10lbs
Barbell Curl: 2 x 10
Cable Lateral: 3 x 10

[Firedrake]

Nice progress . . . sorry I wasn't around for a couple of days . . .

[LayzieBone085]

Best Fitness w/ MattyH
Erie, PA

Legs:

Hack Squat: 4 Plates Per side (5 Set Dropset)
Speed 2" Platform SLDL: 2 x 10
Leg Extension: 3 x 10
Leg Curl: 3 x 10
Calves: 3 x 12

[Aggression]

Overall:
- Started foaming from my mouth, almost called it quits after that triple drop I was smoked!

niCe.

[LayzieBone085]

Best Fitness w/ MattyH
Erie, PA

Upperbody:

Rack Deadlift: +20lbs Triple Rest Pause
Standing Military Press: 175 x 6
T-Bar Row: 5 Plate Dropset
Facepulls: 3 x 10
Machine Fly: Triple Rest Pause (165)
Preacher Curl: 2 x 12
Smith Close Grip Bench: 2 x 10

[LayzieBone085]

Best Fitness w/ Chris "Pro Card" Lawrence
Erie, PA

Legs:

Squat: 275 x 6 + RP 6
Stiff Leg Deadlift 2" Platform: 275 x 7 + RP 7
Leg Extension: 3 x 10
Leg Curl: 3 x 10
Horizontal Calf: 3 x 12

[Firedrake]

Solid work! I'm lovin' the squats!

[LayzieBone085]

Best Fitness w/ Matty H
Erie, PA

Upperbody:

Weighted Chins: +10lbs this week
Incline Barbell Bench: +2 Reps this week
Barbell Row: +10lbs this week
Machine Fly: 2 x 10
Cable Lateral: 3 x 10
Preacher Curl: 2 x 12
Tricep Pressdown: 2 x 12

[C.Coronato]

Whats up buddy! How we feelin 4 weeks out?

[Aggression]

Where dem drop sets at?!?

[LayzieBone085]

Where dem drop sets at?!?

First two exercises were drops :) just did not write it out because I added more weight.

[LayzieBone085]

Best Fitness
Erie, PA

Legs:

Hack Squat: +1 Rep (Triple Dropset)
Stiff Leg Deadlift 2" Platform: +1 Rep (Triple Dropset)
Leg Extension: 3 x 10 + 20 Second Hold
Leg Curl: 3 x 10 + 20 Second Hold
Seated Calf: 3 x 12 + 20 Second Hold

[LayzieBone085]

6.75% BF on Calipers
8.75% BF on a BODPOD,
162lbs which 151 are LBM and 11lbs of Fat Mass

http://img692.imageshack.us/img692/6966/dscn1753x.jpg

http://img824.imageshack.us/img824/6559/dscn1751.jpg

http://img824.imageshack.us/img824/7903/dscn1750p.jpg

http://img266.imageshack.us/img266/2927/dscn1749u.jpg

http://img690.imageshack.us/img690/213/dscn1748o.jpg

http://img822.imageshack.us/img822/6656/dscn1747.jpg

[LayzieBone085]

Best Fitness
Erie, PA

Legs:

Squat: 275 x 7+RP6 (+1 Rep)
Stiff Leg Deadlift on 2" Platform: 275 x 8 (Triple Dropset) +1 Rep
Leg Extension: 3 x 11 (+1 Rep)
Leg Curl: 3 x 11 (+1 Rep)
Horizontal Calf: 3 x 12

[naturalguy]

Big improvements Bob, you are getting much leaner and I can see good separation. Keep it up

[C.Coronato]

Def much leaner. The back is coming in nice my man. Keep rockin, few more weeks!

[LayzieBone085]

Def much leaner. The back is coming in nice my man. Keep rockin, few more weeks!

Few more weeks? till what?

[LayzieBone085]

Best Fitness w/ 6 weeks out Brian Yersky NPC Pro
Erie, PA

Upperbody:

Incline Bench: 205 x 8 (PR)
Weighted Chins: BW+35 x 6 (PR)
Barbell Row: Quad Dropset (Ouch)
Machine Fly: Triple Dropset
Cable Lateral: 3 x 10
Skullcrusher: 135 x 14 (PR)
Barbell Curl: 90 x 12 (PR)

Overall:
- Hitting it with Brian took my game to another level.

[LayzieBone085]

Best Fitness
Erie, PA

Legs:

Hack Squat: 5 PPS x 8 (Triple Dropset)
DB SLDL: 100's x 12 (Triple Dropset)
Leg Extension: 3 x 10-12
Leg Curl: 3 x 10-12
Seated Calf: 3 x 12

5 years ago today, my Uncle Chuck, who served as a firefighter died trying to rescue 3 teenagers who were caught in a burning house. Uncle Chuck you will never be forgotten RIP

[C.Coronato]

Few more weeks? till what?

Until Collegiate Nationals .. No?

[Firedrake]

Looking solid, bro -- as I said on FB, you do your uncle proud!

[LayzieBone085]

Until Collegiate Nationals .. No?

Yes, but I am not competing in it.. why would i?

[LayzieBone085]

Best Fitness w/ MattyH
Erie, PA

Upperbody:

Rack Deadlifts: 375 x 8+RP 8
Standing Military Press: 165 x 6+RP 6
T-Bar Row: 5 Plates x 10 + RP 6
Facepulls: 2 x 10
Preacher Curl: 2 x 12
Smith Close Grip Bench: 2 x 12

Progress Pics:

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN1760.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN1766.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN1765.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN1764.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN1763.jpg

[mcbeast]

Lookin pretty freakin solid dude!

[LayzieBone085]

Best Fitness w/ MattyH
Erie, PA

Legs:

Squat: 2x6 + 6RP
Stiff Leg Deadlift 2" Platform: 2 x 8 + Triple Dropset
Leg Extension: 3 x 10
Leg Curl: 3 x 10
Horizontal Calf: 3 x 12

PWO Mongolian Cheat Meal was legit:

http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/buffet2.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/buffet5.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/buffet6.jpg

[LayzieBone085]

Best Fitness
Erie, PA

Upperbody:

Incline Bench: 205 x 8
Barbell Row: 275 x 8 (PR)
Machine Fly: 2 x 10
Weighted Chins: BW + 35 x 6 (PR)
Skullcrusher: 145 x 10 (PR)
EZ Bar Curl: 90 x 10 (PR)
Cable Lateral: 3 x 10

[LayzieBone085]

Best Fitness
Erie, PA

Legs:

Hack Squat: 4 PPS x 8 (Quad Dropset)
2" Platform Speed SLDL: 255 x 8 (Triple Dropset)
Leg Extension : 3 x 10 + 20 second hold
Leg Curl: 3 x 10 + 20 second hold
Calf Raise: 3 x 12 + 20 second hold

[LayzieBone085]

Best Fitness w/ MattyH
Erie, PA

Upperbody:

Rack Deadlift: 375 x 10 + Dropset (+2 Reps)
T-Bar Row: 4 Plates x 12 (Triple Rest Pause) (+2 Reps)
Standing Military Press: 165 x 7 (+1 Rep)
Facepulls: 2 x 10
Nautilus Chest Fly: 3 x 10
Preacher Curl: 2 x 12 (+5lbs)
Smith Close Grip Bench: 2 x 12 (+10lbs)

[LayzieBone085]

Best Fitness w/ Chris "Pro Card" Lawrence
Erie, PA

Legs:

Squat: 275 x 7 + 7RP (+1 Rep on both sets)
Stiff Leg Deadlift 2" Platform: 275 x 8 + Triple Dropset (+1 Rep)
Leg Extension: 220 x 12 (+1 Rep)
Leg Curl: 130 x 12 (+1 Rep)
Horizontal Calf: 3 x 12

[LayzieBone085]

Best Fitness
Erie, PA

Upperbody:

Weighted Chins: BW + 35 x 6
Barbell Row: 275 x 8
Incline Bench: 205 x 8
Machine Fly: 160 + Double Rest Pause
Preacher Curl: Double Dropset
Skullcrusher: 135 x Double Dropset
Cable Lateral: 20 x 10 Dropset

[C.Coronato]

Dropsets! Hell yea brotha, thats how you know your doing work!

[LayzieBone085]

Best Fitness
Erie, PA

Legs:

Hack Squat: 5 Plates Per Side x 10 + RP6 + RP4
Stiff Leg Deadlift 2" Platform: 315 x 5 (Triple Dropset)
Leg Extension: 220 x 12 (Dropset)
Lying Leg Curl: 145 x 12 (Dropset)
Seated Calf: 3 Plates x 12

[HOCKEY TEMPER]

Hey man, long time no see. You've come a long way - and you're moving good weight. What's your split like right now? What are you dieting for?

[LayzieBone085]

Hey man, long time no see. You've come a long way - and you're moving good weight. What's your split like right now? What are you dieting for?

Just read the workouts, its quiet in here so you can pick it up pretty easy
Just dieting :)

[LayzieBone085]

Best Fitness w/ 1 Week Out MattyH
Erie, PA

Upper:

Rack Deadlift: 375 x 10 + RP6 + RP4
T-Bar Row: 5 Plates x 10 + RP6 + RP4
Standing Military Press: 165 x 8 (Double Dropset)
Rear Delt Facepull's: 50 x 12
Nautilus Machine Fly: 160 x 10 (Double Dropset)
Preacher Curl: 115 x 12
Smith Close Grip Bench: 255 x 12

[LayzieBone085]

Best Fitness
Erie, PA

Legs:

Squat: 275 x 8 +RP7 (+1 Rep)
Stiff Leg Deadlift 2" Platform: 275 x 8 + RP 8 (+1 Rep)
Leg Extension : 220 x 12
Leg Curl: 145 x 10
Horizontal Calf: Stack x 12

[LayzieBone085]

Best Fitness
Erie, PA

Upperbody:

Incline Bench: 3 x 8 (205)
Weighted Chins: 3 x 6 (BW + 35)
Barbell Row: Triple Dropset
Machine Chest Fly: Double Dropset
Cable Laterals : 3 x 10
EZ Bar Curl: 2 x 12
Skullcrusher : 2 x 12

[J-Dawg]

Looking strong in here LB. How do you like training upper body in one workout?

[LayzieBone085]

Looking strong in here LB. How do you like training upper body in one workout?

As a natural its pretty effective to stimulate muscle groups 2x a week (upper/Lower) for the best gains. Lyle McDonald has a ton of articles about it... I sent NG about 5 books the other day I paid for online in PDF Format, grab them from here for some good reads or check out bodyrecomposition.com

tons of great articles.

[LayzieBone085]

Best Fitness
Erie, PA

Legs:

Hack Squat: 5 Plates Per Side x 10 (Triple Dropset)
Stiff Leg Deadlift's on 2" Platform: 275 x 8 (Triple Dropset)
Leg Extension: 3 x 12
Leg Curl: 3 x 12
Seated Calf: 3 x 12

[LayzieBone085]

Best Fitness w/ Matty H
Erie, PA

Legs:

Squat: 295 x 7 +RP 5
Stiff Leg Deadlift 2" Platform: 275 x 8 +RP 8
Leg Extension: 3 x 10
Leg Curl: 3 x 10
Horizontal Calf: 3 x 12

[LayzieBone085]

Best Fitness
Erie, PA

Upperbody:

Weighted Chins: 3 x 6 (BW + 35)
Incline Barbell Bench: 3 x 6 (210)
Machine Nautilus Chest Fly: Double Dropset
Barbell Row: Triple Dropset (255)
Skullcrusher: 2 x 12
Preacher Curl: 2 x 12
Cable Lateral: 3 x 10

[C.Coronato]

Legs, 3 days apart??

[Aggression]

Dropsets! Hell yea brotha, thats how you know your doing work!

I gotta get on your level with the drops, LB. Arms tonight. I'll bring 'em!

[LayzieBone085]

Legs, 3 days apart??

Friday and Monday are leg days. Upper/Lower Split


I gotta get on your level with the drops, LB. Arms tonight. I'll bring 'em!

Yes Sir!

Best Fitness w/ MattyH
Erie, PA

Legs:

Hack Squat: 5 Plates Per Side x 10 (Triple Dropset)
Stiff Leg Deadlift 2" Platform: 265 x 10 (Triple Dropset)
Leg Extension: 3 x 12
Lying Leg Curl: 3 x 12
Standing Calf Raise(on 25lb Plates): 3 x 12

Weight: 155.8

[naturalguy]

Friday and Monday are leg days. Upper/Lower Split



Yes Sir!

Best Fitness w/ MattyH
Erie, PA

Legs:

Hack Squat: 5 Plates Per Side x 10 (Triple Dropset)
Stiff Leg Deadlift 2" Platform: 265 x 10 (Triple Dropset)
Leg Extension: 3 x 12
Lying Leg Curl: 3 x 12
Standing Calf Raise(on 25lb Plates): 3 x 12

Weight: 155.8

5 plates on hacks is no joke

[LayzieBone085]

Best Fitness w/ MattyH
Erie, PA

Upperbody:

Rack Deadlift: 375 x 10 +RP 6 +RP 4
Standing Military Press: 165 x 8 --> 155 x 6 ---> 135 x 8
T-Bar Row: 5 Plates x 10 --> 4 Plates x 10 --> 3 Plates x 10
Rear Delt Facepulls: 2 x 10
Preacher Curl: 2 x 12
Smith Close Grip Bench: 2 x 12

PWO Mongolian Grill + Sushi Bar:

http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/downsized_0731001554.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/0731001533.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/buffet5.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/buffet2.jpg

[Firedrake]

Serious shit at the gym and at the table!

Great stuff!

[LayzieBone085]

6.8% Bodyfat on a BODPOD, 4.8% on Calipers
155lbs of that 148lbs of LBM and 7lbs of Fat

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN1858.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN1857.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN1855.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN1854.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN1853.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN1848.jpg

[Firedrake]

Dayumn, son -- I'd love to have gotten that tight! Well DONE!

[LayzieBone085]

Best Fitness w/ Chris "Pro Card" Lawrence
Erie, PA

Legs:

Squat: 295 x 6 --> 275 x 8 --> 225 x 12 (+1 Rep all sets)
Stiff Leg Deadlift 2" Platform: 275 x 8 --> 275 x 8 --> 225 x 10 (+1 Rep)
Leg Extension: 3 x 10
Leg Curl: 3 x 10
Horizontal Calf: 3 x 10

[Aggression]

Damn, looking pretty sliced in those pictures, LB. You're def going about shit the right way. niCe work.

[LayzieBone085]

Best Fitness w/ Chris "Pro Card" Lawrence
Erie, PA

Upperbody:

Incline Bench: 205 x 6 (Triple Dropset)
Weighted Chins: BW + 35 x 6 (Triple Dropset)
Barbell Row: 255 x 10
Machine Chest Fly: 160 x 10
Cable Lateral: 20 x 10
Preacher Curl: 57.5 x 12
Skullcrusher: 135 x 10

[Firedrake]

Very nice . . . gettin' wide, it looks like.

[C.Coronato]

Looking damn good bro! Lean as hell for sure! Your gonna kill it IF you plan on stepping on stage haha

[LayzieBone085]

Best Fitness w/ MattyH
Erie, PA

Legs:

Hack Squat: Triple Dropset (5 PPS)
2" Platform SLDL: Triple Dropset (275)
Leg Extension: 3 x 10
Leg Curl: 3 x 10
Seated Calf: 3 x 10

[Firedrake]

Great leg day!

[LayzieBone085]

Best Fitness w/ MattyH
Erie, PA

Upperbody:

Rack Deadlift: 375 x 10 (Dropset)
Standing Military Press: 165 x 8 (Dropset)
T-Bar Row: 5 Plates (Rest Pause)
Face Pulls: 3 x 10
Preacher Curl: 2 x 12
Smith Close Grip Bench: 2 x 12
Machine Chest Fly: 3 x 10

[C.Coronato]

Standing military is always rough, still putting it in tho! Keep rockin bro.

[LayzieBone085]

Best Fitness w/ Chris "Pro Card" Lawrence
Erie, PA

Legs:

Squat: 295 x 6 --> 275 x 8 --> 225 x 12
Stiff Leg Deadlift 2" Platform: 275 x 8 --> 275 x 8 --> 225 x 10
Leg Extension: 3 x 11 (+1 Rep)
Leg Curl: 3 x 10
Horizontal Calf: 3 x 10

[Mr. Dead]

Nice, strong session, there!!!

[LayzieBone085]

Best Fitness w/ Chris "Pro Card" Lawrence
Erie, PA

Upperbody:

Incline Bench: 205 x 5 (Triple Dropset)
Weighted Chins: BW + 35 x 6 (Triple Dropset)
Barbell Row: 255 x 10 (Rest Pause)
Machine Chest Fly: 160 x 10
Cable Lateral: 20 x 10
Preacher Curl: 57.5 x 12
Skullcrusher: 135 x 10

[Firedrake]

Sweet! Well done!

[LayzieBone085]

Best Fitness w/ MattyH
Erie, PA

Legs:

Hack Squat: Triple Dropset (5 PPS)
2" Platform SLDL: Triple Dropset (275)
Leg Extension: 3 x 10
Leg Curl: 3 x 10
Seated Calf: 3 x 10

[Firedrake]

Nice dropsets! GREAT hacks!

[LayzieBone085]

Best Fitness w/ Jack Sullivan
Erie, PA

Upperbody:

Rack Deadlift: 375 x 10 (Dropset)
Standing Military Press: 165 x 8 (Dropset)
T-Bar Row: 5 Plates (Rest Pause)
Face Pulls: 3 x 10
Preacher Curl: 2 x 12
Smith Close Grip Bench: 2 x 12
Machine Chest Fly: 3 x 10

Updated Pics
Weight: 154
Waist: 27"

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN1908.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN1905.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN1902.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN1901.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN1904.jpg

[Firedrake]

Great work, Bob -- nice rack deads!

Great pics, too! Definitely looking tight!

[LayzieBone085]

Best Fitness w/ MattyH
Erie, PA

Legs:

Squat: 315 (Triple Dropset)
DB RDL's: 100's (Triple Rest Pause)
Leg Extension: 3 x 10
Leg Curl: 3 x 10
Horizontal Calf: 3 x 10

PWO Cheat Meal is slowly putting me into a carb coma.

[Firedrake]

Gotta love carb comas -- nice squatting!

[LayzieBone085]

Gotta love carb comas -- nice squatting!

Like this?

http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/DSCN1909.jpg

First round of Sweet Potato Hashbrowns:

http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/DSCN1916.jpg

More with a chicken fajita omlette:

http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/DSCN1917.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/DSCN1918.jpg

Cereal: Choc Lucky Charms, Honey Nut Cheerios, and Cinnamon Toast Crunch:

http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/DSCN1920.jpg

Banana and Strawberry Crepes:

http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/DSCN1921.jpg

[Firedrake]

WONderful images.

Now, I just eat the Cheerios, but I dump a couple of scoops of Chocolate IsoWhey over them, THEN add the milk -- YUM!

[C.Coronato]

Wow. Good looking food brotha!

[LayzieBone085]

Best Fitness w/ Chris "Pro Card" Lawrence
Erie, PA

Upperbody:

Incline Bench: 205 (Triple Dropset)
Weighted Chins: BW + 35 (Triple Dropset)
Barbell Row: 275 (Triple Dropset)
Machine Chest Fly: 2 x 10
Cable Lateral: 3 x 10
Preacher Curl: 2 x 10
Skullcrusher: 2 x 10

Weight: 152.5

[Firedrake]

Very nice work -- keep it up!

[LayzieBone085]

Best Fitness w/ Chris "Pro Card" Lawrence
Erie, PA

Legs:

Hack Squat: Triple Dropset (5 PPS)
2" Platform SLDL: Triple Dropset (275)
Leg Extension: 3 x 10
Leg Curl: 3 x 10
Seated Calf: 3 x 10

[LayzieBone085]

Best Fitness w/ Chris "Pro Card" Lawrence
Erie, PA

Upperbody:

Rack Deadlift: 375 x 10 (Dropset)
Standing Military Press: 165 x 8 (Dropset)
T-Bar Row: 5 Plates (Rest Pause)
Face Pulls: 3 x 10
Preacher Curl: 2 x 12
Smith Close Grip Bench: 2 x 12
Machine Chest Fly: 3 x 10

PWO Cheat Meal

[LayzieBone085]

Food Porn from today:
Chocolate Lucky Charms, Oats + Apple + F A G E Yogurt + Whey
http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/pwochocoat.jpg

Massive 2lb Stirfry
http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/DSCN1953.jpg

Cottage Cheese Ice Cream + Chococlate Lucky Charms
http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/DSCN1951.jpg

Cinnamon Raisin Strawberry and Whip Cream Stuffed French Toast:
http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/DSCN1947.jpg

[SpankyC]

lovin the training and the FOOD!

[B Con]

Damn Bob food looks great. Hope you've been well.

[LayzieBone085]

Best Fitness w/ MattyH
Erie, PA

Legs:

Squat: 315 (Triple Dropset)
Stiff Leg Deadlift on 2" Platform: 275 (Triple Rest Pause)
Leg Extension: 3 x 10
Leg Curl: 3 x 10
Horizontal Calf: 3 x 10

[naturalguy]

How do you get so lean eating all of that?????????????? (damn you make me hungry)

[C.Coronato]

You gonna make it out to Cleveland for the event in Sept brother?

[LayzieBone085]

How do you get so lean eating all of that?????????????? (damn you make me hungry)

You mad I lost 1lb after eating all that in 2 meals :)


You gonna make it out to Cleveland for the event in Sept brother?

Less than 4 weeks out, I will be in Cincinnati the day of that show seeing my trainer.

[Firedrake]

Solid leg day! Great back day on Friday, too!

[Aggression]

Holy potatoes. Those crepes look unreal, my man. Shit. It makes me wish I chose better foods while on vacation. Now I have to look at this shit while eating clean. Fail.

[LayzieBone085]

That is an everyday meal my man ^^^^^ I dont eat 6-7 meals a day more like 2-3. It fits my schedule and calories at the end of a 24 hour period is what matters most.

[SupremeMMA]

Excuse me for being fashionably late... :) I'm in, solid log.

[LayzieBone085]

Best Fitness w/ Chris "Pro Card" Lawrence
Erie, PA

Upperbody:

Incline Bench: 205 (Triple Dropset)
Weighted Chins: BW + 35 (Triple Dropset)
Barbell Row: 255 (Triple Dropset)
Machine Chest Fly: 2 x 10
Cable Lateral: 3 x 10
Preacher Curl: 2 x 10
Skullcrusher: 2 x 10

Weight: 149

[C.Coronato]

Less than 4 weeks out, I will be in Cincinnati the day of that show seeing my trainer.

Nice bro, looking forward to it!

[LayzieBone085]

Best Fitness w/ Chris "Pro Card" Lawrence
Erie, PA

Legs:

Hack Squat: Triple Dropset (5 PPS)
DB RDL's: Triple Rest Pause (100's)
Leg Extension: 3 x 10
Leg Curl: 3 x 10
Seated Calf: 3 x 10

[LayzieBone085]

Best Fitness w/ Chris "Pro Card" Lawrence
Erie, PA

Upperbody:

Rack Deadlift: 375 x 10 (Dropset)
Standing Military Press: 165 x 8 (Dropset)
T-Bar Row: 5 Plates (Rest Pause)
Face Pulls: 3 x 10
Preacher Curl: 2 x 12
Smith Close Grip Bench: 2 x 12
Machine Chest Fly: 3 x 10

3 Weeks Out Pictures:

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN2021.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN2020.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN2017.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN2016.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN2013.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN2012.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN2011.jpg

[LayzieBone085]

Best Fitness w/ Chris "Pro Card" Lawrence
Erie, PA

Legs:

Squat: 295 (Triple Dropset)
Stiff Leg Deadlift on 2" Platform: 275 (Triple Rest Pause)
Leg Extension: 3 x 10
Leg Curl: 3 x 10 (PR Weight)
Horizontal Calf: 3 x 12 (PR Reps)

[B Con]

Getting crazy shredded. Looking good Bob. Give it hell!

[C.Coronato]

Looking damn lean bro! Wheels are coming in good.

[mritter3]

pics look solid man...def leaning out...good stuff man.

[LayzieBone085]

Best Fitness w/ Chris "Pro Card" Lawrence
Erie, PA

Upperbody:

Incline Bench: 205 (Triple Dropset)
Weighted Chins: BW + 35 (Triple Dropset)
Barbell Row: 255 (Triple Dropset)
Machine Chest Fly: 2 x 10 (PR Weight)
Cable Lateral: 3 x 10 (PR Weight)
Preacher Curl: 2 x 10 (PR Weight)
Skullcrusher: 2 x 10

Weight: 145

[Firedrake]

DAMN, Bro -- you are lookin' TIGHT! I love the "Christmas Tree" in your lower back -- you can't be more than 5% now! You are going to be doing some serious damage on that stage!

[LayzieBone085]

Best Fitness w/ Chris "Pro Card" Lawrence
Erie, PA

Legs:

Hack Squat: Triple Dropset (5 PPS)
DB RDL's: Triple Rest Pause (100's)
Leg Extension: 3 x 10 (PR Weight)
Leg Curl: 3 x 10 (PR Weight)
Seated Calf: 3 x 10 (PR Weight)

- 2 weeks out ... Hitting PR's, Squeezing reps harder than ever, and really nervous about the future...

[Aggression]

Looking pretty damn ripped, brah. BTW, I recorded a drop set for you. Don't expect any more for a while!

*Edit: nevermind, you already found it, lol.

[LayzieBone085]

Best Fitness w/ Chris "Pro Card" Lawrence
Erie, PA

Upperbody:

Rack Deadlift: 315 (Dropset)
Standing Military Press: 155 (Dropset)
T-Bar Row: Myo-Reps
Face Pulls: 3 x 10
Low Cable Crossovers: 3 x 10
Preacher Curl: 2 x 12
Smith Close Grip Bench: 2 x 12

[LayzieBone085]

147 Pounds
141 Lean Body Mass
6 Pounds of Fat
6% BF on a BODPOD
4% on Calipers

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN2058.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN2062.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN2067.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN2068.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN2069.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN2070.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN2073.jpg

[Firedrake]

Amazing work, LB -- seeing your work from ICII to this is just phenomenal!

[LayzieBone085]

147 Pounds
141 Lean Body Mass
6 Pounds of Fat
6% on BODPOD
4% on Calipers

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN2073.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN2070.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN2069.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN2068.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN2067.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN2062.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN2058.jpg

[LayzieBone085]

Best Fitness w/ MattyH
Erie, PA

Legs:

Squat: Triple Dropset
Stiff Leg Deadlift on 2" Platform: Triple Dropset
Leg Extension: 3 x 10
Lying Leg Curl: 3 x 10
Horizontal Calf: 3 x 12

- Strength is down, but pushing hard.

[Firedrake]

Solid work as always -- this close, your strength WILL drop a bit, but keep pushing the envelope. Don't let it discourage you. You're pushing your muscles to their absolute max right now -- this is when the conditioning counts!

[C.Coronato]

Peak week! Lets go brotha!!

[LayzieBone085]

Peak week! Lets go brotha!!

Starts this Saturday. Lets make it there alive first

[C.Coronato]

Starts this Saturday. Lets make it there alive first

Hell yea man. Nows your time!

[Aggression]

Shredded.

[LayzieBone085]

Best Fitness w/ MattyH
Erie, PA

Upperbody:

Incline Bench: Triple Dropset
Weighted Chins: Triple Dropset
Barbell Row: Rest Pause
Machine Chest Fly: Meso Reps
Cable Lateral: 3 x 10
Preacher Curl: 2 x 12
Skullcrusher: 2 x 12

Post-Workout Posing Practice:

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN2089.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN2084.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN2081.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN2079.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN2078.jpg

[LayzieBone085]

Best Fitness w/ MattyH
Erie, PA

Legs:

All weight 85% Depletion Workout

Hack Squat: 3 x 8
DB RDL's: 3 x 10
Leg Extension: 3 x 10
Leg Curl: 3 x 10
Seated Calf: 3 x 12

[C.Coronato]

Leaner and Leaner bro! Where is the show your doing?

[LayzieBone085]

Leaner and Leaner bro! Where is the show your doing?

Columbus Ohio
September 18th
NPC Ohio Great Lakes/Grand Prix

and no i do not take steroids, I was originally going to do it to surprise my boss (Marc Lobliner President of Scivation) he pulled out due to health issues 4 weeks out.

[Firedrake]

You're gonna knock 'em dead, Bob!

[LayzieBone085]

Best Fitness w/ MattyH
Erie, PA

Chest/Triceps --- Weight at 85%
Dumbbell Bench: 3 Sets
Decline Fly: 3 Sets
Hammer Strength Incline Press: 3 Sets
Skullcrusher: 3 Sets
Tricep Pressdown: 3 Sets

6 Day’s Out Pics:
http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN2101.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN2099.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN2098.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN2096.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN2095.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN2094.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN2093.jpg

[Firedrake]

Serious shredding, Bob! DAMN, you're going to rock that stage!

[C.Coronato]

Columbus Ohio
September 18th
NPC Ohio Great Lakes/Grand Prix

and no i do not take steroids, I was originally going to do it to surprise my boss (Marc Lobliner President of Scivation) he pulled out due to health issues 4 weeks out.

I didnt say you were at all my man. I have done natty shows, NPC shows, and NPC Team Universe all clean. I know better than to accuse people of things my man, as i get it often.

[LayzieBone085]

Best Fitness w/ Chris "Pro Card" Lawrence
Erie, PA

Back/Bicep -- All Weight 85%

Weighted Chins: 3 x 6
Barbell Row: 3 x 10
Cable Low Row: 3 x 10
Preacher Curl: 2 x 12
EZ Bar Curl: 2 x 12

[Firedrake]

Lookin' good! Keep grindin'!