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Birdman
04-01-10, 7:52 pm
As the title suggests, this is my first show. The show im intending on competing in is the Wabash Valley Classic/Mr. ISU. This is a local competition but it will at least "get my feet wet" so to speak. Im currently 6' 1", 186.6 pounds, and roughly 11% body fat (guessing). My goal is to hit 215, or above of course, by Christmas day. If i accomplish my goal, the cutting will begin January and the show is in March. I have a full 9 months to put on some quality weight and im gonna be hitting it harder than ever. So whos with me for this? Im gonna need all the support and "persuasion" i can get. Ill post my proposed diet and supplement schedule in a little bit. The madness begins tomorrow.
Keep it real,
Cainan

Firedrake
04-01-10, 8:41 pm
First! HaHA!

Subbed!

Birdman
04-01-10, 10:07 pm
First! HaHA!

Subbed!
haha glad to have ya Jim, this is gonna be a fun ride!


Meal 1- 5 or 6 whole eggs, 1 cup of oatmeal, 16 oz of 2% milk, and a scoop of Real Gains
Meal 2- Chicken Gyro, 8 oz of chicken with lettuce, tomatoe, ranch all on pita bread with a lettuce and tomato salad with fetta cheese and french dressing.
Meal 3- scoop Real Gains and one scoop whey protein
Meal 4- scoop Real Gains and one scoop whey protein
Meal 5- 8 oz of Ground Round burger on a whole wheat bun, cup of broccoli, cup of rice, 16 oz of 2% milk
Meal 6- 8 oz of Ground Round burger on a whole wheat bun, cup of cottage cheese, half cup of rice

meal 2 is tentative, thats the meal i have to eat on campus and so far thats the best thing i can find to eat. Since i have no way to carry that meal with me im at the mercy of commons, possibly some chicken and rice from the chinese joint. And the way i have this set up its more of a quota than a strict guideline. Once i eat my daily quota i have free reign on whatever else i can get my hands on haha. The only way that i gain is to get a little dirty with the diet, so thats what ill do.

My supplement scheme looks like this:
Animal Pak, Universal Real Gains, and Universal Omega EFA with Breakfast
Real Gains and simple whey an hour and a half pre workout
Animal Pump 25 minutes pre workout
Animal Nitro immediately post workout
Real Gains and simple whey 45 minutes after Nitro
Omega EFA with Evening Meal
Animal PM before bed

Thoughts or suggestions are appreciated

D-NUTZ
04-01-10, 10:17 pm
2nd. Im subbed bro. Looks like a fun ride :D!

sunny_max
04-01-10, 10:18 pm
looking good there buddy.....subbed!

mritter3
04-01-10, 10:23 pm
subbed for this one brother....215 is yours no problem....time to eat.

Birdman
04-01-10, 10:35 pm
2nd. Im subbed bro. Looks like a fun ride :D!
No doubt man thanks for droppin in

looking good there buddy.....subbed!
Thanks bro its time to push the limits

subbed for this one brother....215 is yours no problem....time to eat.
Glad to have ya M, im actually slammin some eggs right now lol

smoothballer
04-01-10, 11:21 pm
Subbed for the ride!

Wingman
04-02-10, 12:55 am
Haha u know i am with u all the way on this one brother! Kill IT!

Birdman
04-02-10, 1:50 pm
Subbed for the ride!
Thanks man glad to have ya aboard

Haha u know i am with u all the way on this one brother! Kill IT!
Wouldnt have it any other way bro


Ok so last night was the first night in PM and it definitely lived up to my expectations and then some. Definitely gonna be a staple in my supplement scheme.
For the next 2 weeks or so im gonna run just a simple split till i get some of my strength back from my time off. Then the plan is to start HRT for 12 weeks and see how that works for me, im sure itll be great tho.
But for now this is what im gonna do..
Monday-Chest
Tuesday-Back
Wednesday-Off
Thursday-Shoulders
Friday-Legs
Saturday-Arms
Sunday-Off
sometimes if i feel that i need another day off i will take it and the opposite as well, if i feel like smashing the weights on an off day im gonna listen to my body and go with it. Have legs today in a few hours.

Firedrake
04-02-10, 2:04 pm
Make it happen! Blow dem wheelzes up!

Birdman
04-02-10, 9:02 pm
Make it happen! Blow dem wheelzes up!
Oh i more than blew them up lol, in fact i took the elevator down today

So i hit a nasty leg session today. I fully intended on killin it on squat but i failed to factor in that i did back for the first time in 6 weeks yesterday and while warming up on squat it felt like someone was beating the shit out of lower back. So i only did 2 warm up sets and one working set and then i decided that i wasnt feelin it and moved to leg press.
LEG EXTENSION- 90x25 for 2 sets
SQUAT- 135x12, 225x12, 275x10
LEG PRESS- 478x18, 658x12, 748x12, 838x10, 838x10
REVERSE V-SQUAT (hamstrings)- 2 plates and a 25 per sidex12, 2 plates and a 35 per sidex12, 3 ppsx10
H/S HACK SQUAT- 2 ppsx12, 2 ppsx12, 2 ppsx10
UNI-LATERAL LEG CURLS- 90 per legx12, 110x10, 110x9
CALVES- 4 ppsx30 for 3 sets, 3 ppsx35-drop set-body weight till failure

Done! kept my intensity high and got a sick pump. Really wanted to hit those squats but the lower back wasnt having it. Besides that it was a great day.
pictures of legs today after the workout- http://s955.photobucket.com/albums/ae38/Birdman897/Mobile%20Uploads/ Im gonna use these as comparison pics once i get towards the end of my bulk, so as i workout this next week ill be posting up the "before" pic

Wingman
04-02-10, 9:05 pm
Oh i more than blew them up lol, in fact i took the elevator down today

So i hit a nasty leg session today. I fully intended on killin it on squat but i failed to factor in that i did back for the first time in 6 weeks yesterday and while warming up on squat it felt like someone was beating the shit out of lower back. So i only did 2 warm up sets and one working set and then i decided that i wasnt feelin it and moved to leg press.
LEG EXTENSION- 90x25 for 2 sets
SQUAT- 135x12, 225x12, 275x10
LEG PRESS- 478x18, 658x12, 748x12, 838x10, 838x10
REVERSE V-SQUAT (hamstrings)- 2 plates and a 25 per sidex12, 2 plates and a 35 per sidex12, 3 ppsx10
H/S HACK SQUAT- 2 ppsx12, 2 ppsx12, 2 ppsx10
UNI-LATERAL LEG CURLS- 90 per legx12, 110x10, 110x9
CALVES- 4 ppsx30 for 3 sets, 3 ppsx35-drop set-body weight till failure

Done! kept my intensity high and got a sick pump. Really wanted to hit those squats but the lower back wasnt having it. Besides that it was a great day.
pictures of legs today after the workout- http://s955.photobucket.com/albums/ae38/Birdman897/Mobile%20Uploads/ Im gonna use these as comparison pics once i get towards the end of my bulk, so as i workout this next week ill be posting up the "before" pic

Awesome workout and good decision on the squats. before pics lookin good. keep them legs strong!

Birdman
04-03-10, 5:11 pm
Awesome workout and good decision on the squats. before pics lookin good. keep them legs strong!
Thanks man my quads were on fire after that...but took pm last night and my legs dont feel to bad today

Had a great chest workout today, really felt strong today. Putting some weight up again and it feels good. Today i weighed in at 188.7 lbs.
CHEST
INCLINE BENCH PRESS- barx20, 135x15, 185x10, 185x8, 205x6-drop set-135x8
FLAT BENCH PRESS- 135x15, 185x10, 205x8, 225x5-drop set-135x17...feel the burn!!
PEC DECK- 100x15, 130x12, 145x12, 145x12
CABLE CROSSOVER- 30x12, 30x12, 40x8, 40x10
H/S DECLINE PRESS- 2 ppsx10, 2 ppsx10

Really felt good today. I believe thats the most ive put up on incline and im pretty happy bout that.
Pics of my chest for a comparison down the road...http://s955.photobucket.com/albums/ae38/Birdman897/Mobile%20Uploads/?action=view&current=0403001516a.jpg&&newest=1

Old No.7
04-03-10, 8:41 pm
Subbed man looking forward to watching it all come together

Firedrake
04-04-10, 12:38 am
Good looking work, bro -- and great pics!

Wingman
04-04-10, 1:30 am
Thanks man my quads were on fire after that...but took pm last night and my legs dont feel to bad today

Had a great chest workout today, really felt strong today. Putting some weight up again and it feels good. Today i weighed in at 188.7 lbs.
CHEST
INCLINE BENCH PRESS- barx20, 135x15, 185x10, 185x8, 205x6-drop set-135x8
FLAT BENCH PRESS- 135x15, 185x10, 205x8, 225x5-drop set-135x17...feel the burn!!
PEC DECK- 100x15, 130x12, 145x12, 145x12
CABLE CROSSOVER- 30x12, 30x12, 40x8, 40x10
H/S DECLINE PRESS- 2 ppsx10, 2 ppsx10

Really felt good today. I believe thats the most ive put up on incline and im pretty happy bout that.
Pics of my chest for a comparison down the road...http://s955.photobucket.com/albums/ae38/Birdman897/Mobile%20Uploads/?action=view&current=0403001516a.jpg&&newest=1

u got this show for sure!

Birdman
04-04-10, 10:50 pm
Subbed man looking forward to watching it all come together
thanks man i got a lot of mass to put on in the 9 or so months.

Good looking work, bro -- and great pics!
Thanks big guy, although i never have thought myself to be photogenic

u got this show for sure!
Lets hope man

Today was a day off and i took full advantage of it. I ate big and did absolutely nothing constructive, gotta love family get togethers. i could just feel the weight piling on today lol

sunny_max
04-06-10, 10:35 pm
solid workout brother....pics look great!

Birdman
04-07-10, 1:33 pm
solid workout brother....pics look great!
Thanks man my numbers are finally starting to climb back up from before i injured my hand 2 months back.

Sorry i havent posted my workouts the past couple days but the router was down at my place. Anyways Easter Sunday was a day off of course full of TONS of food...i probably gained a solid 2 pounds that day lol. On Monday i hit back and damn did i get pump! My lats were on fire after the pull downs super set with pull overs.
BACK
PULL UPS- body weightx12 for 3 sets.
PULL DOWNS super set with PULL OVERS- 2 ppsx15:2 ppsx12, 2 ppsx15:2 ppsx12, 3 ppsx12:3 ppsx10
BENT UNDERHAND ROWS- 135x15, 155x15, 185x10, 155x12
DUMBBELL ROW- 70x10, 75x10, 80x10, 80x10
NEUTRAL GRIP CABLE ROW- 110x10, 120x10, 135x8
RACK DEADS- 135x12, 225x10, 245x8, 275x6, 315x4

Tuesday i decided to do arms. My lifting schedule is all fucked up so whatever i feel like i need to lift i do. In two weeks tho im gonna start Rage's HRT training. So i worked arms at my hometown gym instead of my usual gym cuz i didnt feel like driving back to campus. I got there and it was empty and i had the place to myself. I straight killed it! I used schak's arm workout where everything is done in super sets, but with a few variations.
ARMS
CABLE PUSHDOWNS/STANDING EZ CURLS- 80x18/55x15, 100x15/75x12, 110x12/85x12, 130x12/95x12, 145x10-drop set-90x10/95x10-drop set-75x8
CLOSE GRIP BENCH/HAMMER CURLS- 135x15/50'sx8, 145x14/50'sx9, 155x12/50'sx10, 165x10/50'sx12
DIPS/CABLE STRAIGHT BAR CURLS- body weight+50x12/70x12, +55x12/80x12, +60x10/85x10, +60x10-drop set-body weightx10/90x10-drop set-60x8..arms were roasted!
Finished it off with some forearm curls and extensions and called it a day.

D-NUTZ
04-07-10, 2:14 pm
Solid workouts bro!! Lookin' good.

Operation Guns
04-07-10, 3:20 pm
Solid so far Birdman, i'm subbed!
Best of luck bro

Firedrake
04-07-10, 3:55 pm
Solid work on those wings, Birdman, and the arms ain't bad, either!

Birdman
04-07-10, 4:02 pm
Solid workouts bro!! Lookin' good.
Thanks for stoppin in man

Solid so far Birdman, i'm subbed!
Best of luck bro
So far so good and im not showing any sign of slowing down. thanks man

Solid work on those wings, Birdman, and the arms ain't bad, either!
Im workin real hard to bring those wings up, gotta fly on stage LOL.

Here are some pictures of the arms a few hours after my workout.
http://s955.photobucket.com/albums/ae38/Birdman897/Mobile%20Uploads/?action=view&current=0406001756a.jpg&newest=1

Wingman
04-07-10, 7:25 pm
pics are lookin good big man!

smoothballer
04-07-10, 9:17 pm
Looking big brother!

Birdman
04-08-10, 1:25 pm
pics are lookin good big man!


Looking big brother!

Thanks fellas! ill post up yesterdays shoulder routine/pics and todays leg results later tonight.

Birdman
04-09-10, 3:08 pm
Ok so my internet at home is still all fucked up so im only able to post my stuff up while im on campus. So once again i have two days worth of lifting and thoughts to post up.
Wednesday was shoulders. I recently was asking Ox about military press form and found out that i wasnt going near deep enough and thats why i wasnt seeing quite as good results as the rest of my body. So this day was dedicated to slow controlled PERFECT FORM shoulder press then the rest of my routine followed after that.
SHOULDERS
rotator cuff warm up
MILITARY PRESS- barx20, 135x10, 135x10, 135x10, 135x10, 135x10
FRONT DELT LATERALS- 20'sx12, 30'sx10, 35'sx10, 40'sx8
SIDE DELT LATERALS- 20'sx12, 35'sx12, 45'sx10, 50'sx8
SHRUGS- 135x20, 225x18, 315x18, 405x13, 405x12, 475x8, 475x8-drop set-405x8-drop set-315x8
REAR DELT ON CABLE- 20x12, 30x10, 30x10

Thursday was leg day and a damn good one at that. My squats didnt feel that strong weight wise but i definitely demolished my quads and hamstrings both. My quads were pumped as always but i had an insane pump in my hamstrings as well which doenst happen very often, to this extent anyway. Weight-190.2 lbs
LEGS
LEG EXTENSIONS- 70x25, 90x25
SQUAT- 135x12, 225x10, 275x10, 275x8-drop set-225x10
LEG PRESS- 2ppsx20, 5ppsx15, 7ppsx15, 9ppsx12, 9ppsx10
REVERSE V-SQUAT- 2ppsx15, 3ppsx12, 3 plates and a 25 per sidex10 for 2 sets
HACK SQUAT super set with UNI LEG CURLS- 2ppsx12/80x12, 2ppsx12/90x10, 3ppsx8/100x10-drop set-70x10

Firedrake
04-09-10, 3:18 pm
Great looking work! I see I'm gonna have to ramp up my leg presses a bit more to keep up!

Birdman
04-09-10, 4:09 pm
Great looking work! I see I'm gonna have to ramp up my leg presses a bit more to keep up!
Im sure that after ur contest prep is over your strength will shoot thru the roof then ill have to play catch up haha Thanks for the encouragement man.

Old No.7
04-09-10, 5:12 pm
Millitary press is always a beast, especially if you are doing it without a spotter. That is the one piece of equipment that always seems to be open at my gym. I have dusted it off lately and noticed u have to put the ego away when completing the lift properly. The results can't be disputed though.

Tron
04-10-10, 8:17 pm
Good meeting you today, bro. Was definitely a pleasure hitting it with ya. You're a strong mofo. Keep up the work.

Sorry bout the whole time change thing, haha.

Birdman
04-11-10, 2:58 am
Millitary press is always a beast, especially if you are doing it without a spotter. That is the one piece of equipment that always seems to be open at my gym. I have dusted it off lately and noticed u have to put the ego away when completing the lift properly. The results can't be disputed though.
Its an under rated lift these days man. But it happens to be king of all shoulder thickness workouts. Definitely not an ego lift.

Good meeting you today, bro. Was definitely a pleasure hitting it with ya. You're a strong mofo. Keep up the work.

Sorry bout the whole time change thing, haha.
Great meetin you to man. Im strong? pretty sure you sumo'd 405 man..pretty impressive bro. Yea that time change kinda fucked with us a bit but at least we were ther on time haha.


----
Ill post my workout and a link to the Southern Indiana ABC meet tomorrow.

Tron
04-11-10, 10:59 am
Its an under rated lift these days man. But it happens to be king of all shoulder thickness workouts. Definitely not an ego lift.

Great meetin you to man. Im strong? pretty sure you sumo'd 405 man..pretty impressive bro. Yea that time change kinda fucked with us a bit but at least we were ther on time haha.


----
Ill post my workout and a link to the Southern Indiana ABC meet tomorrow.

Pretty sure you conventionally did 405 for 10. Beats my sumo of 6 anyday haha.

Wingman
04-11-10, 11:46 am
Dam Cainan 405 for 10 u dont seem to hav lost any strength!

Birdman
04-12-10, 1:52 pm
Pretty sure you conventionally did 405 for 10. Beats my sumo of 6 anyday haha.
those sumo's still looked like a bitch man, i mean look at ur face in some of those pics haha

Dam Cainan 405 for 10 u dont seem to hav lost any strength!
Yea i didnt think i had it in me and trust me there was no 11th rep possible, i was at my breaking point. Definitely helped being surrounded by Animals pushing me harder tho. Great experience

----
Ok, Saturday was the Southern Indiana ABC and it fuckin Rocked. We hit back at Nitro Fitness which is a pretty badass gym. This was followed by Charlies Mongolian BBQ which was the icing on the cake.
BACK
PULL DOWNS- 80x18, 120x12, 150x12, 180x10
BENT UNDERHAND ROWS- 135x15, 185x12, 205x10, 225x14
T-BAR ROW- 2plates x10, 3plates x12, 4plates and a 25 x12
H/S UNDER HAND PULL DOWNS- 1pps x12, 1plate and a 25 per side x10, 1plate and a 35 per side x10
DEADLIFT- 135x12, 225x12, 315x12, 405x10-PR!

Birdman
04-12-10, 1:56 pm
Pictures from Southern IN ABC- Southern Indiana ABC Round #4 (http://www.facebook.com/walltowall.php?id=512734137&banter_id=1001021035&ref=nf#!/album.php?aid=170844&id=590306573&page=7)

Firedrake
04-12-10, 5:49 pm
Sweet! I love ABCs that really get you wound up!

Great work!

Wingman
04-12-10, 7:24 pm
dam dude u r gonna win that show i kno it!

Tron
04-12-10, 10:32 pm
Bahahaha, you had to bring up the face!

I like being able to read what you guys did. All in all it's similar to what we did. Pretty bombarding the back from every angle.

Birdman
04-12-10, 11:44 pm
Sweet! I love ABCs that really get you wound up!

Great work!
wound up is an understatement lol thanks Jim.

dam dude u r gonna win that show i kno it!
Thats what im shootin for man, thanks for droppin by.

Bahahaha, you had to bring up the face!

I like being able to read what you guys did. All in all it's similar to what we did. Pretty bombarding the back from every angle.
How could i not bring up the faces? lol. Yea we did a few different lifts but i think we all had the same end result...a crazy pump and soreness that is still here today haha.
----
So today i hit shoulders and triceps. Not my usual combo but it sounded good so why not?
SHOULDERS- weight=189.5, a little down but i fluctuate from time to time
H/S SHOULDER PRESS-1pps x18, 1p+25x12, 1p+25x12, 2pps x12, 2pps x10, 2ppsx9-drop-1pps x8
SEATED SIDE DELT LATERALS-35x12, 35x12, 35x12, 35x13-drop-25x10
FRONT DELT RAISES- 40x10, 40x10, 40x10
REAR DELT (on pec deck)-145x12, 160x10, 190x8, 175x10-drop-130x13
SHRUGS- 135x20, 225x20, 315x17, 405x13, 495x4, 315x12-drop-225x12-drop-135x15
TRICEPS
SKULL CRUSHERS- 50x15, 70x12, 80x12, 80x10-drop-50x10
CABLE PRESSDOWNS-35x15, 40x10, 40x10
H/S TRI EXTENSION- 65x12, 90x12, 110x10, 125x10-drop-90x8-drop-50x7

Funky
04-13-10, 1:42 pm
I am thinking about doing my first show so I am subbed! You are tearing it up in here Bird!

Firedrake
04-13-10, 2:22 pm
That looks like a fun session, but you'll be feeling it today, I'm sure.

Wingman
04-13-10, 7:44 pm
wound up is an understatement lol thanks Jim.

Thats what im shootin for man, thanks for droppin by.

How could i not bring up the faces? lol. Yea we did a few different lifts but i think we all had the same end result...a crazy pump and soreness that is still here today haha.
----
So today i hit shoulders and triceps. Not my usual combo but it sounded good so why not?
SHOULDERS- weight=189.5, a little down but i fluctuate from time to time
H/S SHOULDER PRESS-1pps x18, 1p+25x12, 1p+25x12, 2pps x12, 2pps x10, 2ppsx9-drop-1pps x8
SEATED SIDE DELT LATERALS-35x12, 35x12, 35x12, 35x13-drop-25x10
FRONT DELT RAISES- 40x10, 40x10, 40x10
REAR DELT (on pec deck)-145x12, 160x10, 190x8, 175x10-drop-130x13
SHRUGS- 135x20, 225x20, 315x17, 405x13, 495x4, 315x12-drop-225x12-drop-135x15
TRICEPS
SKULL CRUSHERS- 50x15, 70x12, 80x12, 80x10-drop-50x10
CABLE PRESSDOWNS-35x15, 40x10, 40x10
H/S TRI EXTENSION- 65x12, 90x12, 110x10, 125x10-drop-90x8-drop-50x7

shrug til ya puke?

Birdman
04-13-10, 8:42 pm
I am thinking about doing my first show so I am subbed! You are tearing it up in here Bird!
Aint nothin to it but to do it. Welcome aboard bro and thanks for the support.

That looks like a fun session, but you'll be feeling it today, I'm sure.
Very fun, just ask the bruises on my wrists from the straps lol.

shrug til ya puke?
Not quite haha, but that may be a new goal to shoot for.

----
Today i hit only biceps and some forearms. Just sounded like a good idea. I killed it tho, and the pump was somethin fierce.
BICEPS
SEATED PREACHER MACHINE-1plate x15, 1plate+25 x12, 1plate+35 x12, 2plates x10, 2plates+5 x10, 2plates+10 x10-drop-1plate x10
ALT. DUMBBELL CURLS- 40x10, 50x10, 55x9, 60x8-drop-40x7
REVERSE CURLS- 50x12, 60x10, 60x10
STANDING EZ BAR CURLS- 50x12, 70x10, 80x10, 90x8-drop-50x9
CABLE ROPE HAMMER CURLS-45x10, 55x10, 55x8
FOREARM CURLS- 70x15, 70x15, 70x12
FOREARM EXTENSIONS (DB)- 15x18, 15x18, 15x17

Looks like quite a bit but it only took about 50 minutes so needless to say the intensity was high. Hit the jacuzzi, and layed in the sun for a bit.

Tron
04-13-10, 10:33 pm
Good stuff. High speed is good for the arms. Only things I take prolonged breaks on are deads and squats. I like it, bro.

Birdman
04-13-10, 10:35 pm
Good stuff. High speed is good for the arms. Only things I take prolonged breaks on are deads and squats. I like it, bro.
The best way to hit biceps in my mind. My bis are actually cramping which hasnt happened in long ass time...I like it!

Firedrake
04-14-10, 1:36 am
Nice. Baseballs growing down there, it looks like.

Birdman
04-14-10, 2:43 pm
Nice. Baseballs growing down there, it looks like.
Growing down where? haha thanks Jim but I'd give them a tennis ball status not quite baseball.
----
Legs in a little while, then I made the executive decision to take the next 4 days off before starting HRT on Monday. Just a few days off to kinda reset.

Wingman
04-14-10, 9:02 pm
am definetly liking the resting days. great idea. u kno u r going to grow from that one big man!

Birdman
04-14-10, 11:36 pm
am definetly liking the resting days. great idea. u kno u r going to grow from that one big man!
for sure man, i just took all my evening meals and it kinda blurred into one giant meal lol...solid eating for like the past 5 hours lol...the rest days are needed for some reason but im gonna take full advantage of these sedentary days to pack on a few pounds.
----
Today i hit a simple leg day. Only did 2 lifts but killed em and finished up with calves. In and out, short and to the point. Pretty much just the 2 big compound movements.
LEGS
SQUAT- 135x10, 185x10, 225x10, 245x10, 285x9, 295x7, 315x4-drop-225x8-drop-135x18..holy shit!
LEG PRESS- 2ppsx20, 5ppsx18, 7ppsx15, 8ppsx12, 9ppsx10, 10ppsx10-drop-7ppsx10-drop-5ppsx11...couldnt walk worth a shit after these.
CALVE EXTENSIONS- 3ppsx25, 4ppsx20, 4ppsx20-drop-bodyweight till failure.

It may have only been 2 leg lifts but it was over 170 reps of heavy weight done in less than 45 minutes. Not my normal shit, but different is good.

Funky
04-15-10, 11:26 am
for sure man, i just took all my evening meals and it kinda blurred into one giant meal lol...solid eating for like the past 5 hours lol...the rest days are needed for some reason but im gonna take full advantage of these sedentary days to pack on a few pounds.
----
Today i hit a simple leg day. Only did 2 lifts but killed em and finished up with calves. In and out, short and to the point. Pretty much just the 2 big compound movements.
LEGS
SQUAT- 135x10, 185x10, 225x10, 245x10, 285x9, 295x7, 315x4-drop-225x8-drop-135x18..holy shit!
LEG PRESS- 2ppsx20, 5ppsx18, 7ppsx15, 8ppsx12, 9ppsx10, 10ppsx10-drop-7ppsx10-drop-5ppsx11...couldnt walk worth a shit after these.
CALVE EXTENSIONS- 3ppsx25, 4ppsx20, 4ppsx20-drop-bodyweight till failure.

It may have only been 2 leg lifts but it was over 170 reps of heavy weight done in less than 45 minutes. Not my normal shit, but different is good.

Good GOD man holy squat sets batman!~

Tron
04-15-10, 2:28 pm
for sure man, i just took all my evening meals and it kinda blurred into one giant meal lol...solid eating for like the past 5 hours lol...the rest days are needed for some reason but im gonna take full advantage of these sedentary days to pack on a few pounds.
----
Today i hit a simple leg day. Only did 2 lifts but killed em and finished up with calves. In and out, short and to the point. Pretty much just the 2 big compound movements.
LEGS
SQUAT- 135x10, 185x10, 225x10, 245x10, 285x9, 295x7, 315x4-drop-225x8-drop-135x18..holy shit!
LEG PRESS- 2ppsx20, 5ppsx18, 7ppsx15, 8ppsx12, 9ppsx10, 10ppsx10-drop-7ppsx10-drop-5ppsx11...couldnt walk worth a shit after these.
CALVE EXTENSIONS- 3ppsx25, 4ppsx20, 4ppsx20-drop-bodyweight till failure.

It may have only been 2 leg lifts but it was over 170 reps of heavy weight done in less than 45 minutes. Not my normal shit, but different is good.

Evan supposedly only does 2 compounds moves like that so I don't think that can be that bad of a routine... The volume was there and that's all that matters.

Wingman
04-15-10, 7:42 pm
and u didnt blow shok therapy chunks how?

Firedrake
04-15-10, 8:06 pm
DAMN! You're gonna be gettin' rid of those bird legs . . . I'm envious! That was some great leg work!

Birdman
04-16-10, 1:15 pm
Good GOD man holy squat sets batman!~
haha love the old school batman reference

Evan supposedly only does 2 compounds moves like that so I don't think that can be that bad of a routine... The volume was there and that's all that matters.
If its good enough for Evan its good enough for me lol

and u didnt blow shok therapy chunks how?
Nope i was close tho, but it woulda been Pump anyways.

DAMN! You're gonna be gettin' rid of those bird legs . . . I'm envious! That was some great leg work!
Slowly but surely im packin on some size on the ol' bird legs. Thanks man

WilsDaddy
04-16-10, 4:45 pm
subbed* Looking great in here man.

Tron
04-19-10, 8:15 pm
If its good enough for Evan its good enough for me lol

Nick told me about the article... It's in the May issue of MD... It's a good read.

Birdman
04-19-10, 11:25 pm
subbed* Looking great in here man.
thanks and welcome aboard

Nick told me about the article... It's in the May issue of MD... It's a good read.
I'll have to look that one up then, always interested in what Centopani is up to.
-----
Ok, so after 4 days off I was SUPPOSED to start HRT today. But of course, shit came up and my partner couldn't make it and I wouldn't trust any of the guys up in my gym to hold my life in their hands. So instead of the HRT workout i did the same arm routine that Rage's article suggested but upped the sets and weight and made a regular workout. I am doing legs in the morning HRT style tho.
Arms
CLOSE GRIP BENCH- bar x20, 135 x15, 135 x15, 145 x12, 155 x10
SINGLE ARM MACHINE EXTENSIONS- 40 x15, 65x12, 65 x12, 65 x12-drop-40 x11
SINGLE ARM LYING EXTENSIONS (DB)- 20 x12, 20 x12, 25 x10, 25 x10-drop-15 x8
STANDING DB CURLS- 25 x15, 45 x9, 45 x9, 50 x10, 50 x7-drop-40 x10
DB PREACHER CURLS- 30 x10, 30 x10, 30 x12, 30 x9
REVERSE CURLS (BB)- 50 x15, 60 x12, 70 x10, 70 x10-drop-50 x10-drop-40 x8
Finished it out with some forearm curls/extensions and then a set of dips till failure (34).
Had a badass pump. I was kinda pissed at the beginning because I couldn't do HRT, but after I felt how pumped my arms were I forgot all about it. Have legs in the AM so Ill post up tomorrow after noon what went down.
Peace.

Wingman
04-20-10, 6:30 am
Awesome session bro!

Funky
04-20-10, 8:26 am
Keep up the good work birdman! This show is yours.

WilsDaddy
04-20-10, 4:35 pm
thanks and welcome aboard

I'll have to look that one up then, always interested in what Centopani is up to.
-----
Ok, so after 4 days off I was SUPPOSED to start HRT today. But of course, shit came up and my partner couldn't make it and I wouldn't trust any of the guys up in my gym to hold my life in their hands. So instead of the HRT workout i did the same arm routine that Rage's article suggested but upped the sets and weight and made a regular workout. I am doing legs in the morning HRT style tho.
Arms
CLOSE GRIP BENCH- bar x20, 135 x15, 135 x15, 145 x12, 155 x10
SINGLE ARM MACHINE EXTENSIONS- 40 x15, 65x12, 65 x12, 65 x12-drop-40 x11
SINGLE ARM LYING EXTENSIONS (DB)- 20 x12, 20 x12, 25 x10, 25 x10-drop-15 x8
STANDING DB CURLS- 25 x15, 45 x9, 45 x9, 50 x10, 50 x7-drop-40 x10
DB PREACHER CURLS- 30 x10, 30 x10, 30 x12, 30 x9
REVERSE CURLS (BB)- 50 x15, 60 x12, 70 x10, 70 x10-drop-50 x10-drop-40 x8
Finished it out with some forearm curls/extensions and then a set of dips till failure (34).
Had a badass pump. I was kinda pissed at the beginning because I couldn't do HRT, but after I felt how pumped my arms were I forgot all about it. Have legs in the AM so Ill post up tomorrow after noon what went down.
Peace.

Way to hit it bro.

Tron
04-20-10, 6:57 pm
thanks and welcome aboard

I'll have to look that one up then, always interested in what Centopani is up to.
-----
Ok, so after 4 days off I was SUPPOSED to start HRT today. But of course, shit came up and my partner couldn't make it and I wouldn't trust any of the guys up in my gym to hold my life in their hands. So instead of the HRT workout i did the same arm routine that Rage's article suggested but upped the sets and weight and made a regular workout. I am doing legs in the morning HRT style tho.
Arms
CLOSE GRIP BENCH- bar x20, 135 x15, 135 x15, 145 x12, 155 x10
SINGLE ARM MACHINE EXTENSIONS- 40 x15, 65x12, 65 x12, 65 x12-drop-40 x11
SINGLE ARM LYING EXTENSIONS (DB)- 20 x12, 20 x12, 25 x10, 25 x10-drop-15 x8
STANDING DB CURLS- 25 x15, 45 x9, 45 x9, 50 x10, 50 x7-drop-40 x10
DB PREACHER CURLS- 30 x10, 30 x10, 30 x12, 30 x9
REVERSE CURLS (BB)- 50 x15, 60 x12, 70 x10, 70 x10-drop-50 x10-drop-40 x8
Finished it out with some forearm curls/extensions and then a set of dips till failure (34).
Had a badass pump. I was kinda pissed at the beginning because I couldn't do HRT, but after I felt how pumped my arms were I forgot all about it. Have legs in the AM so Ill post up tomorrow after noon what went down.
Peace.

Excited to see what you decide you want your HRT split to look like.... Good adaptative work.

Birdman
04-21-10, 12:59 am
Awesome session bro!
thanks dude it killed my triceps

Keep up the good work birdman! This show is yours.
Thanks Funk, the show seems so far away but when i think of how much i hope to accomplish the show seems much closer.

Way to hit it bro.
Thanks man i appreciate the support

Excited to see what you decide you want your HRT split to look like.... Good adaptative work.
I think its gonna look like this:
Monday:Arms
Tuesday:Legs
Wednesday:Off
Thursday:Chest/Shoulers
Friday:Back/Rear Delt/Calves
Saturday:Off
Sunday:Optional Off
-------
Hit legs today with the HRT style and damn it was one of the deepest pains I've ever felt in my legs.
LEG PRESS- 2 warm up sets, 6pps+25 x8+4, 7pps x8+4
LEG EXTENSIONS- 65 per leg x8+4, 65 x8+4
HACK SQUAT- 2pps x8+4, 2pps x8+4
GLUTE HAM RAISES (body weight)- 8+4, 8+4
HAMSTRING CURLS- 80 per leg x8+4, 85 x8+4

Definitely fried my legs...lifted at 7 this morning and here it is 20 hours later and the pain is yet to dull haha. Rage is a fuckin mad man. I was surprised at how well the glute ham raises worked for me, I don't know why I haven't ever incorporated them in my routines. On the negative portion of the glute ham raises I could feel every fiber of my hamstring being pulled apart. Great day.

WilsDaddy
04-21-10, 7:37 pm
thanks dude it killed my triceps

Thanks Funk, the show seems so far away but when i think of how much i hope to accomplish the show seems much closer.

Thanks man i appreciate the support

I think its gonna look like this:
Monday:Arms
Tuesday:Legs
Wednesday:Off
Thursday:Chest/Shoulers
Friday:Back/Rear Delt/Calves
Saturday:Off
Sunday:Optional Off
-------
Hit legs today with the HRT style and damn it was one of the deepest pains I've ever felt in my legs.
LEG PRESS- 2 warm up sets, 6pps+25 x8+4, 7pps x8+4
LEG EXTENSIONS- 65 per leg x8+4, 65 x8+4
HACK SQUAT- 2pps x8+4, 2pps x8+4
GLUTE HAM RAISES (body weight)- 8+4, 8+4
HAMSTRING CURLS- 80 per leg x8+4, 85 x8+4

Definitely fried my legs...lifted at 7 this morning and here it is 20 hours later and the pain is yet to dull haha. Rage is a fuckin mad man. I was surprised at how well the glute ham raises worked for me, I don't know why I haven't ever incorporated them in my routines. On the negative portion of the glute ham raises I could feel every fiber of my hamstring being pulled apart. Great day.

I feel you on the glute hams man. That HRT looks dangerous. Sick pump man.

Wingman
04-21-10, 7:49 pm
now that! is how u fuck some shit up!

Tron
04-21-10, 8:29 pm
Monster shit right there, bro.

Birdman
04-21-10, 8:57 pm
I feel you on the glute hams man. That HRT looks dangerous. Sick pump man.
Dangerous it is man, those glute hams were hard but i immediately felt growth from them.

now that! is how u fuck some shit up!
Oh buddy, you have no idea how fucked up my legs are right now!

Monster shit right there, bro.
Hopefully ill become Monstrous from this routine haha
------
Hit chest and shoulders today and damn did it HRT. I altered Rage's routine slightly to fit my specific chest needs but overall it was the same concept.
CHEST/SHOULDERS

INCLINE BENCH PRESS- 2 warm up sets, 185x8+4, 185x8+4
FLAT BENCH PRESS- 175x8+4, 185x8+4
PEC DECK- 150x8+4, 150x12+4...i still had a little left in the tank so i did some extra reps on that last set.
SHOULDER PRESS(on smith)- 135x8+4, 135x8+4...these killed, i barely got the 8 reps
SIDE LATERALS(DB) - 15x8+4, 15x8+4
SHRUGS- one warm up set, 315x8+4, 365x8+4....FUCK!!!!

Today I really went to hell and back. I had to feel out some of the weights on the lifts but its the first week, you'll have that. Those shrugs felt like nothing ive ever felt before in my traps. I could feel the them stretching at every insertion point. Its gonna be a long 12 weeks but im ready and excited for this.

smoothballer
04-21-10, 10:09 pm
Enjoy the HRT pain brother! You will definitely see some real gains with that program.

Wingman
04-21-10, 11:04 pm
Here is an idea...Superset the shrugs with DB shrugs HRT style on both...i haven't tried it HRT style but i have tried it regular and my arms feel like they are not attached to anything.

Birdman
04-22-10, 8:59 pm
Enjoy the HRT pain brother! You will definitely see some real gains with that program.
Im enjoying it already and im already feeling some results...im a little full than i normally was.

Here is an idea...Superset the shrugs with DB shrugs HRT style on both...i haven't tried it HRT style but i have tried it regular and my arms feel like they are not attached to anything.
that would be hardcore over kill lol, just the 2 sets of HRT barbell is killer...my back pack felt like 700 pounds today walkin across campus!

Firedrake
04-22-10, 9:01 pm
Wheee! Ain't we got fun?!

Great work -- and I know what you mean about the backpack feeling so heavy.

Birdman
04-22-10, 9:14 pm
I hit a solid back/rear delt/calves day. Definitely killed it today and my lats are still letting me know.
PULL UPS- body weight x8+4, body weight x8+4
T-BAR ROW- 4 plates x8+4, 4 plates x8+4
CLOSE GRIP PULL DOWNS- 175 x8+4, 175 x8+4

REAR DELT FLIES (on pec deck)- 130 x8+4, 135 x8+4

CALVE RAISES- 115 x8+4, 115 x8+4
CALVE EXTENSIONS- 4pps x8+4, 4pps x8+4

Birdman
04-22-10, 9:17 pm
Wheee! Ain't we got fun?!

Great work -- and I know what you mean about the backpack feeling so heavy.
yea it was brutal...doesnt help that my 1500 page chemistry book weighs about 20 pounds lol

Wingman
04-22-10, 9:42 pm
I hit a solid back/rear delt/calves day. Definitely killed it today and my lats are still letting me know.
PULL UPS- body weight x8+4, body weight x8+4
T-BAR ROW- 4 plates x8+4, 4 plates x8+4
CLOSE GRIP PULL DOWNS- 175 x8+4, 175 x8+4

REAR DELT FLIES (on pec deck)- 130 x8+4, 135 x8+4

CALVE RAISES- 115 x8+4, 115 x8+4
CALVE EXTENSIONS- 4pps x8+4, 4pps x8+4

Dam bro. short and sweet. i bet them rows right after pull-ups were overkillin them lats. looks big bird got them big wings!

Birdman
04-22-10, 9:47 pm
yea shit was straight on fire...i just PMed Rage to see if theres anyway to thro in deads on back day

Wingman
04-22-10, 9:55 pm
ha i feel u man. i would be deprived one week away from them!

Birdman
04-22-10, 10:27 pm
yea thats how i think im gonna feel after not doin it for a few weeks

Wingman
04-22-10, 11:07 pm
yea thats how i think im gonna feel after not doin it for a few weeks

=(

Birdman
04-25-10, 6:50 pm
After a couple days off had arms today. It felt amazing! I'm really starting to like this HRT, it seems like the pump that you get from it doesn't go away.
ARMS
CLOSE GRIP BENCH- 2 warm up sets, 140x8+4, 140x8+4
ONE ARM MACHINE EXTENSIONS- 65x8+4, 65x8+4
ONE ARM LYING DB EXTENSIONS- 20x8+4, 25x8+4

ALT. DB CURLS- 1 warm up set, 35x8+4, 35x8+4
DB PREACHER CURL- 30x8+4, 30x8+4
STRAIGHT BAR REVERSE CURL- 60x8+4, 60x8+4

STRAIGHT BAR FOREARM CURLS- 70x8+4, 70x8+4
STRAIGHT BAR FOREARM EXTENSIONS- 30x8+4, 30x8+4

D-NUTZ
04-25-10, 7:58 pm
Looks like a solid Arm Day! I bet the close grip and preachers HRT is brutal

smoothballer
04-25-10, 8:24 pm
Nice lookin HRT workout Bird! I love the swole feeling of HRT Arms!

sunny_max
04-25-10, 8:26 pm
solid looking arm day brother.....definitely a great feeling to stay swole haha....

Tron
04-25-10, 8:38 pm
I have a feeling that the place HRT will help the most is the arms... I could be wrong, but we'll see.

NJC_Manhattan
04-26-10, 12:07 pm
Some serious work being done in here. Im subbd for sure

Birdman
04-26-10, 1:58 pm
Looks like a solid Arm Day! I bet the close grip and preachers HRT is brutal
On those preachers you can feel every fiber of your bicep pullin apart...it hurts like hell but damn was i pumped up! thanks bro

Nice lookin HRT workout Bird! I love the swole feeling of HRT Arms!
Thanks Smooth. Nothing tops that swell you get, its a feeling all its own.

solid looking arm day brother.....definitely a great feeling to stay swole haha....
Thanks Max, it is a great feeling to wake up the next morning and still have a little residual pump goin on...plus a lot of pain lol.

I have a feeling that the place HRT will help the most is the arms... I could be wrong, but we'll see.
I would venture to say that you are correct. I definitely feel the effects of the HRT the most on arms and chest.

Some serious work being done in here. Im subbd for sure
Thanks for stoppin in man, glad to have ya along for the ride.
-----
Have HRT legs in few hours so I'll post up my results later this evening.

Wingman
04-26-10, 3:47 pm
Damn dude hittin it harder than ever I see.

Birdman
04-26-10, 10:09 pm
Damn dude hittin it harder than ever I see.
Shit bro i almost forgot you changed ur name on here lol, i didnt know who this was at first. Thanks tho bro, this HRT is legit.
------------
Dear Lord! my legs are STILL on fire from todays workout. HRT, ur a cruel and heartless bitch.
LEGS

LEG PRESS- 2 warm up sets, 8pps x8+4, 9pps x8+4.
UNI-LATERAL LEG EXTENSIONS- 70x8+4, 70x8+4.
HACK SQUAT- 2pps+10x8+4, 2pps+10x8+4.
GLUTE HAM RAISES- 2 sets of 8+4.
UNI-LATERAL LEG CURLS- 80x8+4, 80x8+4.

Pure hell today. Put up more weight on most of the lifts today in comparison to last week, so I was pretty happy about that (my legs weren't). Ready for some sleep and a day off.

smoothballer
04-26-10, 10:14 pm
LOL!!! That is exactly how I felt the first day I did HRT Legs. Just wait til the soreness the next few days...

Birdman
04-26-10, 11:08 pm
LOL!!! That is exactly how I felt the first day I did HRT Legs. Just wait til the soreness the next few days...
Yea its brutal man. This was the second leg day and im still cramping 6 hours and a gallon and a half of water later lol.

Funky
04-27-10, 8:48 am
I think you might be about to fly! Go bird go!

Birdman
04-29-10, 12:47 pm
I think you might be about to fly! Go bird go!
Haha thanks brother im really starting to get into a groove. Things are beginning to take the shape that I want them to.
--------
Yesterday I did chest and shoulders. But...not HRT. My lifting partner had to work so I call up my buddy who usually lifts with me and he says sure ill lift with ya. Well, im already at the gym warming up when he decides to tell me his shoulder hurts a little and that he cant lift. So, needless to say i was pissed and that is what fueled the following workout.
CHEST
FLAT BENCH PRESS-

Birdman
04-29-10, 12:54 pm
CHEST
FLAT BENCH PRESS- bar x20, 135 x15, 185 x12, 215 x8, 215 x7, 205 x8-drop-185 x5-drop-135 x7
INCLINE DUMBBELLS- 50 x10, 65 x10, 65 x10, 65 x10-drop-50 x9
PEC DECK- 100 x12, 130 x12, 165 x10, 175 x10

SHOULDERS
H/S SHOULDER PRESS- 1pps x10, 1pps+25 x10, 2pps x8, 2pps x8
SIDE DELT LATERALS (seated) - 20 x12, 20 x12, 20 x10, 20 x12....very little rest
SHRUGS- 135 x18, 225 x18, 315 x15, 405 x12, 475 x11, 405 x8-drop-315 x8-drop-225 x12

sorry it randomly submitted my reply before i even got the workout entered lol

smoothballer
04-29-10, 12:57 pm
Solid Chest/Shoulder Day! That combo is definitely brutal!
No HRT this week?

Birdman
04-29-10, 1:05 pm
Solid Chest/Shoulder Day! That combo is definitely brutal!
No HRT this week?
Nah im doing HRT just my partner skipped out on me so i had to do a normal workout

Firedrake
04-29-10, 1:24 pm
DAMN! Solid work! I love the dropset on bench, and those shrugs are awesome!

Wingman
04-29-10, 10:05 pm
Dam bro...thats all i gotta say.

Birdman
04-29-10, 10:09 pm
DAMN! Solid work! I love the dropset on bench, and those shrugs are awesome!
Thanks Jim, those drop sets really hit deep..still feeling it today
-------
Back to HRT today. Earlier this week I PM'ed Rage and got the go to do deadlifts along with the HRT back routine. The above said info led to a PR today!
BACK
DEADLIFT- 135x12, 225x10, 315x10, 405x11 PR!! Dear God that killed my back!
PULL UPS- body weight x 8+4, 8+4
H/S ISO LATERAL ROW (narrow grip)- 2pps x8+4, 2pps x8+4
CLOSE GRIP PULL DOWNS- 160x8+4, 160x8+4

REAR DELT (on pec deck)- 130x8+4, 130x8+4

CALVE EXTENSIONS- 4pps x8+4, 4pps x8+4
CALVE RAISE- 110x8+4, 110x8+4

Very productive day. Those deads killed me tho, it was a struggle keeping up with the rest of my back workout after pushin it like that. Glad I did it tho. Limits were meant to be pushed

Wingman
04-29-10, 10:59 pm
Thanks Jim, those drop sets really hit deep..still feeling it today
-------
Back to HRT today. Earlier this week I PM'ed Rage and got the go to do deadlifts along with the HRT back routine. The above said info led to a PR today!
BACK
DEADLIFT- 135x12, 225x10, 315x10, 405x11 PR!! Dear God that killed my back!
PULL UPS- body weight x 8+4, 8+4
H/S ISO LATERAL ROW (narrow grip)- 2pps x8+4, 2pps x8+4
CLOSE GRIP PULL DOWNS- 160x8+4, 160x8+4

REAR DELT (on pec deck)- 130x8+4, 130x8+4

CALVE EXTENSIONS- 4pps x8+4, 4pps x8+4
CALVE RAISE- 110x8+4, 110x8+4

Very productive day. Those deads killed me tho, it was a struggle keeping up with the rest of my back workout after pushin it like that. Glad I did it tho. Limits were meant to be pushed

Doin ur Back proud i see.

Birdman
04-29-10, 11:40 pm
Doin ur Back proud i see.
oh its pretty proud but in a lot of pain lol

Funky
04-30-10, 9:31 am
405x11 NICE Bro!!

Birdman
04-30-10, 2:25 pm
405x11 NICE Bro!!
Thanks man, my back is on FIRE today. Good thing i have the next 2 days off lol

Firedrake
04-30-10, 4:39 pm
Thanks man, my back is on FIRE today. Good thing i have the next 2 days off lol

Yeah, that kind of brutal back training can leave you hurting. Rest up!

sunny_max
04-30-10, 10:20 pm
thats an awesome pr bro......405x11....very nice work!

Birdman
05-01-10, 1:18 am
Yeah, that kind of brutal back training can leave you hurting. Rest up!
Brutal it was, definitely utilizing these 2 days off, then the destruction continues.

thats an awesome pr bro......405x11....very nice work! Thanks sunny, it was a struggle thats for sure.

NJC_Manhattan
05-01-10, 10:28 am
405x11 is no joke. congrats

Steve48
05-01-10, 2:25 pm
405x11.....That's Big Time
No Doubt with that effort you'll get to your goal of 215lbs
Great Work

Birdman
05-01-10, 3:39 pm
405x11 is no joke. congrats
Thanks big guy, my back is still feeling it a few day later.

405x11.....That's Big Time
No Doubt with that effort you'll get to your goal of 215lbs
Great WorkThanks for the encouraging words brother. They help a lot. I feel like I'm starting to get into the gaining groove. That scale is finally starting to slowly move up.

Birdman
05-02-10, 6:25 pm
Smoked my arms today. I literally can't lift my arms. Productive though.
ARMS
CLOSE GRIP BENCH- 2 warm up sets, 155x8+4, 155x8+4
SINGLE ARM MACHINE EXTENSIONS- 1 warm up, 70x8+4, 70x8+4
LYING SINGLE ARM EXTENSIONS (DB)- 25x8+4, 30x8+4

ALT. DUMBBELL CURLS- warm up, 40x8+4, 40x8+4
SINGLE ARM PREACHER CURL (DB)- 35x8+4, 35x8+4
REVERSE CURLS- 60x8+4, 60x8+4

FOREARM CURLS- can't do negatives on these, feels like my wrist is gonna explode! 80x15, 80x15
FOREARM EXTENSIONS- 30x8+4, 30x20

ABS ON MACHINE- 50x8+4, 50x8+4
abs were on FIRE! HRT abs is ridiculous but I like it.

Wingman
05-02-10, 7:09 pm
Smoked my arms today. I literally can't lift my arms. Productive though.
ARMS
CLOSE GRIP BENCH- 2 warm up sets, 155x8+4, 155x8+4
SINGLE ARM MACHINE EXTENSIONS- 1 warm up, 70x8+4, 70x8+4
LYING SINGLE ARM EXTENSIONS (DB)- 25x8+4, 30x8+4

ALT. DUMBBELL CURLS- warm up, 40x8+4, 40x8+4
SINGLE ARM PREACHER CURL (DB)- 35x8+4, 35x8+4
REVERSE CURLS- 60x8+4, 60x8+4

FOREARM CURLS- can't do negatives on these, feels like my wrist is gonna explode! 80x15, 80x15
FOREARM EXTENSIONS- 30x8+4, 30x20

ABS ON MACHINE- 50x8+4, 50x8+4
abs were on FIRE! HRT abs is ridiculous but I like it.

some nice numbers wih the HRT. keep killin it bro.

smoothballer
05-02-10, 7:33 pm
Never tried HRT abs but I can only imagine how they felt.

Birdman
05-02-10, 10:24 pm
some nice numbers wih the HRT. keep killin it bro.
Thanks man, im trying to slightly increase my numbers every week.

Never tried HRT abs but I can only imagine how they felt.It feels like tearing every set of abs in order. Its pure hell but it feels strangely good.

Funky
05-03-10, 8:31 am
Smoked my arms today. I literally can't lift my arms. Productive though.
ARMS
CLOSE GRIP BENCH- 2 warm up sets, 155x8+4, 155x8+4
SINGLE ARM MACHINE EXTENSIONS- 1 warm up, 70x8+4, 70x8+4
LYING SINGLE ARM EXTENSIONS (DB)- 25x8+4, 30x8+4

ALT. DUMBBELL CURLS- warm up, 40x8+4, 40x8+4
SINGLE ARM PREACHER CURL (DB)- 35x8+4, 35x8+4
REVERSE CURLS- 60x8+4, 60x8+4

FOREARM CURLS- can't do negatives on these, feels like my wrist is gonna explode! 80x15, 80x15
FOREARM EXTENSIONS- 30x8+4, 30x20

ABS ON MACHINE- 50x8+4, 50x8+4
abs were on FIRE! HRT abs is ridiculous but I like it.

Ouch!!

Firedrake
05-03-10, 7:46 pm
Real solid session. Where does your partner put the resistance on the ab machine?

Birdman
05-03-10, 11:49 pm
Ouch!!
you could say that again.

Real solid session. Where does your partner put the resistance on the ab machine?
He pulls on that top cross bar. It really gives a good burn. I love this machine, its one of the ab machines that not only crunches but also brings your legs up at the same time working all sets of abs.
http://us.commercial.lifefitness.com/content.cfm/abdominalcrunch_1

Funky
05-04-10, 8:56 am
OUCH! I said it one more time LOL

Birdman
05-04-10, 3:28 pm
OUCH! I said it one more time LOL
Hahaha
-----
Yesterday was suppose to be leg day...but it wasn't. I had to lift at my old hometown YMCA. And let me tell ya, they ain't got shit in the way of leg equipment. All they have is a squat rack and with this HRT squats kinda out of the question. So, being a bodybuilder, I worked around the situation and did back with one of my buddies from high school.
BACK
DEADLIFT- 135x12, 225x10, 315x10, 405x9
PULL UPS- body weight x8+4, body weight x8+4
T-BAR ROW- 3pps+15x8+4, 3pps+15x8+4
CLOSE GRIP PULL DOWNS- 150x8+4, 150x8+4

REAR DELT (on cable)- 30x8+4, 30x8+4

Hit it really hard but also took my time because I had to realize that i had just done back the Thursday prior. PM really helps with the recovery though.

Firedrake
05-04-10, 4:33 pm
Agreed. PM does seem to help with soreness and recovery.

Great work for having to adapt to the situation!

Wingman
05-04-10, 7:54 pm
I like that back routine. Short and Heavy!

Funky
05-05-10, 8:52 am
How is the body looking and feeling?? You starting to feel the mass yet?

Birdman
05-05-10, 12:14 pm
Agreed. PM does seem to help with soreness and recovery.

Great work for having to adapt to the situation!
Very much so. I really felt recovered enough 4 day later to do the same routine again, and with HRT, thats saying something.

I like that back routine. Short and Heavy!
Besides the deads, it following Rages suggested workout to the T. Thanks bro.

How is the body looking and feeling?? You starting to feel the mass yet?I actually am starting to feel the mass, along with a deep deep burn lol. Im up around 190 right now but im to the point where im fluctuating up and down a pound or two. So i feel that a rearranging of the diet is in order...possibly carb cycling.

sunny_max
05-05-10, 10:31 pm
way to work around the situation bro...i have worked out at YMCA before...ppl start loking at you funny when you do the deadlifts haha........pm definitely is a great product and helps immensely with recovery!

Birdman
05-05-10, 10:44 pm
way to work around the situation bro...i have worked out at YMCA before...ppl start loking at you funny when you do the deadlifts haha........pm definitely is a great product and helps immensely with recovery!
I had one of the staff come up to me while I was deadlifting and ask me not to drop the weight on the floor so hard. I just looked at her for a second and said I would like to see you set 405 pounds down without making any noise. She just stared at me and walked away. Oh well haha, guess shes not use to people moving weight and pushin themselves, then again she does work at a YMCA.

Wingman
05-05-10, 10:50 pm
I had one of the staff come up to me while I was deadlifting and ask me not to drop the weight on the floor so hard. I just looked at her for a second and said I would like to see you set 405 pounds down without making any noise. She just stared at me and walked away. Oh well haha, guess shes not use to people moving weight and pushin themselves, then again she does work at a YMCA.

What you should have done is some one armed 405 DL's that would hav sent the ppl screamin =P

Birdman
05-05-10, 10:57 pm
What you should have done is some one armed 405 DL's that would hav sent the ppl screamin =P
shit that would tear my arm off

smoothballer
05-06-10, 9:45 am
I had one of the staff come up to me while I was deadlifting and ask me not to drop the weight on the floor so hard. I just looked at her for a second and said I would like to see you set 405 pounds down without making any noise. She just stared at me and walked away. Oh well haha, guess shes not use to people moving weight and pushin themselves, then again she does work at a YMCA.

Been there done that before. The trainer came up and told me I was sure making a lot of noise all uppity like. I just said yup and he walked away. Haha.

Funky
05-06-10, 9:50 am
Been there done that before. The trainer came up and told me I was sure making a lot of noise all uppity like. I just said yup and he walked away. Haha.

Yeah I like to grunt as loud as I can after someone says that but then put the weights down all soft and shit then laugh LOL

Tron
05-06-10, 4:00 pm
Damn good numbers for hitting back without a prolonged rest period, bro.

Birdman
05-06-10, 9:16 pm
Damn good numbers for hitting back without a prolonged rest period, bro.
Thanks man, I could definitely tell I hadnt had those couple days of rest that I usually get but oh well still had a good workout.
--------------
Today I threw down some wheels, not HRT unfortunately (partner had work). But it was kind a nice, got to do some heavy volume work. I missed it.
LEGS
5 min on bike
SINGLE LEG EXTENSIONS- 45x15, 45x15
SQUAT- 135x10, 185x8, 245x8, 275x8, 295x6, 315x2-drop-225x10..dont know what happened with that 315, but with no spotter I didnt chance it.
then came hell...
FRONT SQUAT/superset with/HACK SQUAT-135x10//2pps x9, 135x8//1pps+35x10, 135x8//1pps+35x10...still havent mastered those front squats, I feel em but I cant hold the bar long enough or well enough for more weight, just to awkward.
FREAK BLASTERS/superset with/KNEELING LEG CURLS- 10//100 per leg x10, 8//100x8, 7//100x9..bout fell on my face on that last freak blaster, im sure it was quite the site for the cardio bunnies.
Very effective day no doubt.

Wingman
05-06-10, 10:55 pm
Thanks man, I could definitely tell I hadnt had those couple days of rest that I usually get but oh well still had a good workout.
--------------
Today I threw down some wheels, not HRT unfortunately (partner had work). But it was kind a nice, got to do some heavy volume work. I missed it.
LEGS
5 min on bike
SINGLE LEG EXTENSIONS- 45x15, 45x15
SQUAT- 135x10, 185x8, 245x8, 275x8, 295x6, 315x2-drop-225x10..dont know what happened with that 315, but with no spotter I didnt chance it.
then came hell...
FRONT SQUAT/superset with/HACK SQUAT-135x10//2pps x9, 135x8//1pps+35x10, 135x8//1pps+35x10...still havent mastered those front squats, I feel em but I cant hold the bar long enough or well enough for more weight, just to awkward.
FREAK BLASTERS/superset with/KNEELING LEG CURLS- 10//100 per leg x10, 8//100x8, 7//100x9..bout fell on my face on that last freak blaster, im sure it was quite the site for the cardio bunnies.
Very effective day no doubt.

good luck walking u psychotic mother fuker.

Birdman
05-09-10, 1:00 am
good luck walking u psychotic mother fuker.
Yea man I'm still sore as shit today! Its good though.
----------
Ok so yesterday night I headed up to Indianapolis and chilled at my bros house. 10 o'clock rolls around and we decide to go lift. Well his gym closed at 10, so we had to resort to his apartment complex fitness center. Let me describe this place. The room was the size of a jail cell and included the following: Treadmill, Stair Climber, Bench, DB's up to 50lbs, cable curl, pull down, pec deck, and a small leg press. Keep that in mind when you see some of the fucked up ways I had to work around this "jail cell."
CHEST
INCLINE BENCH- 2 warm up sets, 185x8+4, 185x8+4
FLAT BENCH- 1 warm up set, 185x8+4, 205x8+4, 225x7...had a little left in the tank so I threw down that last heavy set.
PEC DECK- 130x8+4, 130x8+4

SHOULDERS
STANDING SHOULDER PRESS- 1 warm up set, 100x15, 115x10, 115x10-drop-75x15 (reverse grip)...hurt like a bitch
SIDE DELT RAISES- 20x8+4, 20x10+4
SHRUGS- 135x20, 295x8+4, 345x15, 375x12 (all the weight they had), 375x12-drop-295x10-drop-225x10
I actually got a really good workout in at this literal whole in the whole. Thought it was pretty funny that their free weights only added up to 375 tho.
Today, I worked out at JP's Premier Fitness. This place was fuckin' sick! It reminded me of a mini metro fitness in Columbus, OH for those of you that went to the national ABC. This place had it all in a relatively small, modest gym. They had Nebula equipment, real old school solid iron dumbbells, plus its "strongman friendly." Meaning that they had a log lift, farmers walk, benching boards and its chalk friendly. Its owned by either a power lifter or a bodybuilder, I can't remember what the dude at the front desk said. But there were bodybuilding trophies all over the gym. I'm gonna call JP on Monday to finalize the ABC plans. This is the perfect gym for animal gathering. I hit arms there today.
TRICEPS
CLOSE GRIP BENCH- 2 warm up, 165x8+4, 165x8+4.
ONE ARM CABLE EXTENSIONS- 35x8+4, 35x8+4
ONE ARM LYING DB EXTENSIONS- 25x8+4, 25x8+4

BICEPS
ALTERNATING DB CURLS- warm up set, 40x8+4, 40x8+4
PREACHER CURLS (DB)- 35x8+4, 35x8+4
REVERSE PREACHER CURLS (EZ BAR)- 60x8+4, 60x8+4

SOME WRIST CURLS AND EXTENSIONS, dont remember the numbers

Great experience today, loved that gym. Oh and the date of the ABC, while still not set in stone is now leaning toward June 12th.

Wingman
05-09-10, 10:09 am
Yea man I'm still sore as shit today! Its good though.
----------
Ok so yesterday night I headed up to Indianapolis and chilled at my bros house. 10 o'clock rolls around and we decide to go lift. Well his gym closed at 10, so we had to resort to his apartment complex fitness center. Let me describe this place. The room was the size of a jail cell and included the following: Treadmill, Stair Climber, Bench, DB's up to 50lbs, cable curl, pull down, pec deck, and a small leg press. Keep that in mind when you see some of the fucked up ways I had to work around this "jail cell."
CHEST
INCLINE BENCH- 2 warm up sets, 185x8+4, 185x8+4
FLAT BENCH- 1 warm up set, 185x8+4, 205x8+4, 225x7...had a little left in the tank so I threw down that last heavy set.
PEC DECK- 130x8+4, 130x8+4

SHOULDERS
STANDING SHOULDER PRESS- 1 warm up set, 100x15, 115x10, 115x10-drop-75x15 (reverse grip)...hurt like a bitch
SIDE DELT RAISES- 20x8+4, 20x10+4
SHRUGS- 135x20, 295x8+4, 345x15, 375x12 (all the weight they had), 375x12-drop-295x10-drop-225x10
I actually got a really good workout in at this literal whole in the whole. Thought it was pretty funny that their free weights only added up to 375 tho.
Today, I worked out at JP's Premier Fitness. This place was fuckin' sick! It reminded me of a mini metro fitness in Columbus, OH for those of you that went to the national ABC. This place had it all in a relatively small, modest gym. They had Nebula equipment, real old school solid iron dumbbells, plus its "strongman friendly." Meaning that they had a log lift, farmers walk, benching boards and its chalk friendly. Its owned by either a power lifter or a bodybuilder, I can't remember what the dude at the front desk said. But there were bodybuilding trophies all over the gym. I'm gonna call JP on Monday to finalize the ABC plans. This is the perfect gym for animal gathering. I hit arms there today.
TRICEPS
CLOSE GRIP BENCH- 2 warm up, 165x8+4, 165x8+4.
ONE ARM CABLE EXTENSIONS- 35x8+4, 35x8+4
ONE ARM LYING DB EXTENSIONS- 25x8+4, 25x8+4

BICEPS
ALTERNATING DB CURLS- warm up set, 40x8+4, 40x8+4
PREACHER CURLS (DB)- 35x8+4, 35x8+4
REVERSE PREACHER CURLS (EZ BAR)- 60x8+4, 60x8+4

SOME WRIST CURLS AND EXTENSIONS, dont remember the numbers

Great experience today, loved that gym. Oh and the date of the ABC, while still not set in stone is now leaning toward June 12th.

gimme the address i should be able to make the hike =)

sunny_max
05-09-10, 7:42 pm
haha way to work around the shit bro.....you still go tthe work done!!

that other gym sounds hardcore!

Birdman
05-10-10, 10:12 am
gimme the address i should be able to make the hike =)
88 U.S. 31, Greenwood, IN

haha way to work around the shit bro.....you still go tthe work done!!

that other gym sounds hardcore! Thanks man I actually got a good workout in on that friday night all things considered. JP's is definitely one of the best gyms in this area hands down.

Funky
05-10-10, 10:25 am
We may have to call you condor before long keep soaring brother!

Birdman
05-10-10, 12:43 pm
We may have to call you condor before long keep soaring brother! Ha i could roll with condor. Thanks bro

Wingman
05-10-10, 7:44 pm
Dude u should get a name change to condour!

Birdman
05-10-10, 11:20 pm
Dude u should get a name change to condour!
Ha! nah I'll stick with Birdman, its served me well thus far.
-------
So today did back. HOLY SHIT did it hurt. Didn't do HRT cuz once again my partner couldn't make it. I think I'm gonna go back to a more normal split because I'm just not at point where I can reap the full benefits of HRT. But back to todays routine. Broke a personal record on deads today and thats always exciting lol. Definitely gonna be hurting in the morning.
BACK
DEADS- 135x10, 225x10, 385x6, 455x5 PR!!
PULL UPS- 12, 10
PULL DOWNS- 2pps x12, 2pps x12, 3pps x10, 3pps x10
BENT OVER ROW (alternating from over hand to underhand)- 135x12, 135x12, 135x12, 145x10-drop-95x10
NEUTRAL GRIP CABLE ROW- 130x10-drop-100x10-drop-80x10
Not a whole lot when you look at it on paper but the intensity was high I felt like i was literally gonna fall over after those deads, so those really "set the mood" for the rest of the work out. Great day in all.

Wingman
05-11-10, 7:11 am
Ha! nah I'll stick with Birdman, its served me well thus far.
-------
So today did back. HOLY SHIT did it hurt. Didn't do HRT cuz once again my partner couldn't make it. I think I'm gonna go back to a more normal split because I'm just not at point where I can reap the full benefits of HRT. But back to todays routine. Broke a personal record on deads today and thats always exciting lol. Definitely gonna be hurting in the morning.
BACK
DEADS- 135x10, 225x10, 385x6, 455x5 PR!!
PULL UPS- 12, 10
PULL DOWNS- 2pps x12, 2pps x12, 3pps x10, 3pps x10
BENT OVER ROW (alternating from over hand to underhand)- 135x12, 135x12, 135x12, 145x10-drop-95x10
NEUTRAL GRIP CABLE ROW- 130x10-drop-100x10-drop-80x10
Not a whole lot when you look at it on paper but the intensity was high I felt like i was literally gonna fall over after those deads, so those really "set the mood" for the rest of the work out. Great day in all.

Love it!

Funky
05-11-10, 8:01 am
455x5 PR!! ok now I am a bit jealous!! Great PR my brother!

D-NUTZ
05-11-10, 5:07 pm
Deads are fucking STRONG! Very nice work, bro.

smoothballer
05-11-10, 9:42 pm
Congrats on the PR brother! That's some damn nice deads!

Birdman
05-11-10, 11:35 pm
Love it!
Thanks bro, knew you would.

455x5 PR!! ok now I am a bit jealous!! Great PR my brother!
Ha don't be jealous, I'm hurting like a mother fucker today!

Deads are fucking STRONG! Very nice work, bro.
Thanks big guy, they seem to be going up almost every week.

Congrats on the PR brother! That's some damn nice deads!
Thanks bro, I had every rubber weight in the gym on the bar lol. Don't know what i'll do next week when I try to push it harder.
---------
So today I did a hell of a shoulder workout that would make Ox proud. Got to the gym about 50 minutes before they closed so I literally had no rest during this workout but my shoulders swelled up more than ever before.
SHOULDERS
SEATED SHOULDER PRESS- bar x20, 135x10, 145x10, 155x8, bar x20..really getting my form corrected here, I've been fucking it up.
SEATED SIDE DELT LATERALS/superset/STANDING SHOULDER PRESS- 30x10//95x10, 30x10//85x12, 30x10//85x12, 30x11//85x10-drop-65x10 (under hand grip, really hits the front delt)
STRAIGHT BAR FRONT RAISES/superset/REAR DELT FLIES- 65x10//10x10, 55x10 (underhand)//10x10, 65x10//10x10, 55x10 (underhand)//10x12
UPRIGHT ROWS/superset/SHRUGS- 95x12//225x15, 95x10//405x12, 95x10//405x12-drop-315x10, 95x11//225x22

MY GOD!! that workout completely wasted my shoulders. Super sets + shoulders=WIN. Really gonna focus on my shoulder press form, I wasn't going down far enough and now I'm going all the way to my chest. In the process of writing a new diet incorporating carb cycling. Gonna get me BIG!! haha

Wingman
05-12-10, 7:05 am
Thanks bro, knew you would.

Ha don't be jealous, I'm hurting like a mother fucker today!

Thanks big guy, they seem to be going up almost every week.

Thanks bro, I had every rubber weight in the gym on the bar lol. Don't know what i'll do next week when I try to push it harder.
---------
So today I did a hell of a shoulder workout that would make Ox proud. Got to the gym about 50 minutes before they closed so I literally had no rest during this workout but my shoulders swelled up more than ever before.
SHOULDERS
SEATED SHOULDER PRESS- bar x20, 135x10, 145x10, 155x8, bar x20..really getting my form corrected here, I've been fucking it up.
SEATED SIDE DELT LATERALS/superset/STANDING SHOULDER PRESS- 30x10//95x10, 30x10//85x12, 30x10//85x12, 30x11//85x10-drop-65x10 (under hand grip, really hits the front delt)
STRAIGHT BAR FRONT RAISES/superset/REAR DELT FLIES- 65x10//10x10, 55x10 (underhand)//10x10, 65x10//10x10, 55x10 (underhand)//10x12
UPRIGHT ROWS/superset/SHRUGS- 95x12//225x15, 95x10//405x12, 95x10//405x12-drop-315x10, 95x11//225x22

MY GOD!! that workout completely wasted my shoulders. Super sets + shoulders=WIN. Really gonna focus on my shoulder press form, I wasn't going down far enough and now I'm going all the way to my chest. In the process of writing a new diet incorporating carb cycling. Gonna get me BIG!! haha

when do we see the new diet? haha

Funky
05-12-10, 7:45 am
I am totally jealous I want to hurt that bad LOL

Birdman
05-12-10, 10:02 am
when do we see the new diet? haha
As soon as I finish writing it lol. Its gonna be a 2 week carb cycle with spikes and lows. I've got the first 5 days done but not much else. It should be done by the end of the week.

I am totally jealous I want to hurt that bad LOL
Ain't nothin to it but to do it.

Funky
05-12-10, 10:09 am
Ain't nothin to it but to do it.

I try hard I am just too damn tough LOL

Birdman
05-12-10, 10:15 am
I try hard I am just too damn tough LOL
Then theres no problem lol

Wingman
05-12-10, 3:56 pm
Then theres no problem lol

trying to gain or is it for a mini cut? or just a shock?

WilsDaddy
05-12-10, 7:19 pm
Thanks bro, knew you would.

Ha don't be jealous, I'm hurting like a mother fucker today!

Thanks big guy, they seem to be going up almost every week.

Thanks bro, I had every rubber weight in the gym on the bar lol. Don't know what i'll do next week when I try to push it harder.
---------
So today I did a hell of a shoulder workout that would make Ox proud. Got to the gym about 50 minutes before they closed so I literally had no rest during this workout but my shoulders swelled up more than ever before.
SHOULDERS
SEATED SHOULDER PRESS- bar x20, 135x10, 145x10, 155x8, bar x20..really getting my form corrected here, I've been fucking it up.
SEATED SIDE DELT LATERALS/superset/STANDING SHOULDER PRESS- 30x10//95x10, 30x10//85x12, 30x10//85x12, 30x11//85x10-drop-65x10 (under hand grip, really hits the front delt)
STRAIGHT BAR FRONT RAISES/superset/REAR DELT FLIES- 65x10//10x10, 55x10 (underhand)//10x10, 65x10//10x10, 55x10 (underhand)//10x12
UPRIGHT ROWS/superset/SHRUGS- 95x12//225x15, 95x10//405x12, 95x10//405x12-drop-315x10, 95x11//225x22

MY GOD!! that workout completely wasted my shoulders. Super sets + shoulders=WIN. Really gonna focus on my shoulder press form, I wasn't going down far enough and now I'm going all the way to my chest. In the process of writing a new diet incorporating carb cycling. Gonna get me BIG!! haha
Nice shoulder day man!

NJC_Manhattan
05-12-10, 7:36 pm
Nice shoulder day man!

x2

Firedrake
05-12-10, 9:03 pm
Getting big, huh? Yeah, with that kind of routine! Great stuff!

Birdman
05-12-10, 9:10 pm
trying to gain or is it for a mini cut? or just a shock?
Gaining, it goes days 1-5 you take in 2 grams of carbs and 1 gram of protein per pound of bodyweight, days 6-10 the carbs are up to 3 grams and the protein at 1 gram per bodyweight, days 11 & 12 are down to 1 gram of carbs and 1.5 grams of protein per pound of bodyweight, lastly, on days 13 & 14 I do a carb spike of 3.5-4 grams of carbs and 1 gram of protein per pound of bodyweight.
The point of it is to slowly increase your ability to store glycogen in the muscles then deplete it on day 11 and 12, then overly fill them on the carb spike thus expanding the muscles.

Nice shoulder day man!
Thanks bro it was brutal

x2
thanks man
-------
Hit good ole arms today, full of super sets. Crazy pump
ARMS
CABLE EXTENSIONS/super set/STRAIGHT BAR CURLS- 70x18//bar x18, 100x15//65x15, 120x12//75x12, 150x10-drop-120x9//95x11-drop-85x9-drop-55x8
CLOSE GRIP BENCH/super set/HAMMER CURLS- 135x15//55x10, 145x15//55x10, 155x13//55x10, 165x12-drop-135x10//55x10-drop-35x12
BB SKULLS/super set/BB REVERSE CURLS- 65x12//55x12, 75x12//55x12, 85x10-drop-65x8//65x12-drop-45x12

Definitely sore but feeling good. This routine is reminiscent of Schak's ARMory workout but tweaked slightly...definitely a good routine though.

Birdman
05-12-10, 9:11 pm
Getting big, huh? Yeah, with that kind of routine! Great stuff! Thanks Jim, yeah, gettin big is the goal and hopefully this carb cycling will do the trick!

Wingman
05-12-10, 9:12 pm
Gaining, it goes days 1-5 you take in 2 grams of carbs and 1 gram of protein per pound of bodyweight, days 6-10 the carbs are up to 3 grams and the protein at 1 gram per bodyweight, days 11 & 12 are down to 1 gram of carbs and 1.5 grams of protein per pound of bodyweight, lastly, on days 13 & 14 I do a carb spike of 3.5-4 grams of carbs and 1 gram of protein per pound of bodyweight.
The point of it is to slowly increase your ability to store glycogen in the muscles then deplete it on day 11 and 12, then overly fill them on the carb spike thus expanding the muscles.

Thanks bro it was brutal

thanks man
-------
Hit good ole arms today, full of super sets. Crazy pump
ARMS
CABLE EXTENSIONS/super set/STRAIGHT BAR CURLS- 70x18//bar x18, 100x15//65x15, 120x12//75x12, 150x10-drop-120x9//95x11-drop-85x9-drop-55x8
CLOSE GRIP BENCH/super set/HAMMER CURLS- 135x15//55x10, 145x15//55x10, 155x13//55x10, 165x12-drop-135x10//55x10-drop-35x12
BB SKULLS/super set/BB REVERSE CURLS- 65x12//55x12, 75x12//55x12, 85x10-drop-65x8//65x12-drop-45x12

Definitely sore but feeling good. This routine is reminiscent of Schak's ARMory workout but tweaked slightly...definitely a good routine though.

Dam dude that diet looks pretty sweet...mind if i borrow that? and awesome arm work. bet the skin was tight.

Birdman
05-12-10, 9:17 pm
Dam dude that diet looks pretty sweet...mind if i borrow that? and awesome arm work. bet the skin was tight.
Skin was more than tight lol, and of course you can use the diet, I got the idea from an article on here. I'm still deciding on my carb and protein sources right now but I'll hopefully finish it this weekend.

Wingman
05-12-10, 9:23 pm
Skin was more than tight lol, and of course you can use the diet, I got the idea from an article on here. I'm still deciding on my carb and protein sources right now but I'll hopefully finish it this weekend.

oats for sure dude. and i sent ya a text...asking about changing the url to the actual thread name...think u could post it on here or shoot it over in a pm since thats prolly easier than textin.

Birdman
05-12-10, 9:46 pm
oats for sure dude. and i sent ya a text...asking about changing the url to the actual thread name...think u could post it on here or shoot it over in a pm since thats prolly easier than textin.
tons of oats especially when i have to reach around 700 grams of carbs a day.

sunny_max
05-12-10, 11:52 pm
great past couple of workouts bro.....and thats a lotta carbs....i would baloon up in an instant with much carbs lmao...

Funky
05-13-10, 7:52 am
Birdman we need to get together in some PM's I want to chat with you about this carb spiking diet!

Birdman
05-13-10, 10:39 am
great past couple of workouts bro.....and thats a lotta carbs....i would baloon up in an instant with much carbs lmao...
It is a lot of carbs, 150g's per meal on the spike days. Its gonna be a workout just to stuff that much food in my face lol. Hopefully I do balloon up tho.

Birdman we need to get together in some PM's I want to chat with you about this carb spiking diet!
PM sent bro

Funky
05-13-10, 10:45 am
You the Man Birdman!!

smoothballer
05-13-10, 12:19 pm
Diet looks solid bro!

Firedrake
05-13-10, 8:14 pm
Lookin' GOOD -- keep goin'!

Birdman
05-13-10, 8:22 pm
You the Man Birdman!!
Haha thanks bro.

Diet looks solid bro!
Thanks man, I'm hopin that this diet will help me gain some weight

Lookin' GOOD -- keep goin'!
Thanks man, always great to hear encouraging words from you.
--------
Took the day off, I'll be back at it tomorrow with legs.

Wingman
05-13-10, 8:26 pm
Haha thanks bro.

Thanks man, I'm hopin that this diet will help me gain some weight

Thanks man, always great to hear encouraging words from you.
--------
Took the day off, I'll be back at it tomorrow with legs.

keepin strong as always. enjoy that day off my man.

Birdman
05-16-10, 10:23 pm
keepin strong as always. enjoy that day off my man.
Well that day off turned into the whole weekend. But i start the new diet and split tomorrow.
---------
New diet will be posted most likely tomorrow or when I have time because its pretty lengthy and in depth. But heres the new split for now:

Monday- Legs/Triceps

Tuesday- Off

Wednesday- Shoulders/Traps

Thursday- Back

Friday- Chest

Saturday-Off

Sunday-Off

I'm trying a little theory I thought of the other day. With legs being the largest muscles in the body which releases the most hormones, I'm going to start pairing my lagging body parts (triceps) with my legs and see what happens. Hopefully if my theory holds true, the high hormone release will help my triceps in the size department. I'm only doing a 4 day split for now but later down the road I'll probably go to a 5 day split. As I said, the diet will be up tomorrow, actually just got home from the grocery store with a shit ton of food.

Firedrake
05-16-10, 10:40 pm
Well, it certainly SOUNDS like a plausible theory . . . good luck with it!

Wingman
05-16-10, 10:40 pm
No Biceps bro? haha and that theory might be a spark of genius

Birdman
05-16-10, 10:49 pm
Well, it certainly SOUNDS like a plausible theory . . . good luck with it!It looks good on paper but now comes the real world test... Stay tuned lol.


No Biceps bro? haha and that theory might be a spark of geniusShit! I knew I was forgetting something, biceps go with chest.

Birdman
05-16-10, 10:58 pm
AND calves on Back day, damn i left a lot out lol. I had the split drawn up then i erased it and rewrote it but apparently left some out.

Funky
05-17-10, 8:21 am
Keep us posted look forward to seeing what results you feel from this split!

WilsDaddy
05-17-10, 4:51 pm
No Biceps bro? haha and that theory might be a spark of genius

I once heard a quote that went something like this, " Bi's are like Christmas ornaments, they look pretty but don't really do anything." haha. This split is very interesting man, I too would like to see what comes out of it.

Tron
05-17-10, 7:09 pm
Well that day off turned into the whole weekend. But i start the new diet and split tomorrow.
---------
New diet will be posted most likely tomorrow or when I have time because its pretty lengthy and in depth. But heres the new split for now:

Monday- Legs/Triceps

Tuesday- Off

Wednesday- Shoulders/Traps

Thursday- Back

Friday- Chest

Saturday-Off

Sunday-Off

I'm trying a little theory I thought of the other day. With legs being the largest muscles in the body which releases the most hormones, I'm going to start pairing my lagging body parts (triceps) with my legs and see what happens. Hopefully if my theory holds true, the high hormone release will help my triceps in the size department. I'm only doing a 4 day split for now but later down the road I'll probably go to a 5 day split. As I said, the diet will be up tomorrow, actually just got home from the grocery store with a shit ton of food.

One thing to remember is to do your lagging body part early in the week. If that is the case then you will be more recovered and be able to hit it harder. So if it's not one thing on there then it'll be the other thing to help. I look forward to see the progress.

Birdman
05-17-10, 7:47 pm
Keep us posted look forward to seeing what results you feel from this split!
Will do man

I once heard a quote that went something like this, " Bi's are like Christmas ornaments, they look pretty but don't really do anything." haha. This split is very interesting man, I too would like to see what comes out of it.
I partially agree with that quote. The biceps are often referred to as "beach muscles." But, i know that on back day without a strong bicep i wouldnt be able to do some of the rowing and pulling motions. Plus as a bodybuilder i need to be well rounded lol.

One thing to remember is to do your lagging body part early in the week. If that is the case then you will be more recovered and be able to hit it harder. So if it's not one thing on there then it'll be the other thing to help. I look forward to see the progress. I always keep that in mind, thats why i have My triceps on Monday lol. I too look forward to the outcome of this split which has now been revised below.
-----------
Ok i had so many mistakes on the split i posted yesterday that im reposting it now.
Monday-Legs/Triceps
Tuesday-Off
Wednesday-Shoulders/Traps/Biceps
Thursday-Chest/Calves
Friday-Back
Saturday-Off
Sunday-Off

With today being monday it was legs and triceps. Felt shitty today but thats probably from indulging in sweets and such on the last few day before I started this diet which will be post soon.
LEGS
5 min on bike
SQUAT- bar x15, 135x15, 225x10, 275x13..thats all she wrote, 225x8..felt like puking then dying.
LEG PRESS- 2pps x18, 5pps x15 (feet inverted), 5pps x15 (feet everted), 7pps x13
FREAK BLASTERS- 10, 8, 7+1 negative
UNILATERAL LEG CURLS- 90x10, 90x9-drop-70x8
TRICEPS
light extensions for warm up
BB SKULLS- 80x10, 80x10, 80x10, 80x10
CLOSE GRIP/super set/PULL OVERS- 135x15//2pps x12, 155x12//2pps x12, 165x11//2pps x12

Really just felt run down so thats not quite what my usual leg tri workout will look like but i still got a good pump with all things considered. Diet to be posted in a few.

Firedrake
05-17-10, 8:21 pm
Let's hearing it for puking and dying! Great stuff!

Well done, bro!

Birdman
05-17-10, 9:31 pm
Thanks Jim, really felt horrible and had to sit down for a minute to avoid the whole passing out thing.
------------
Ok so here are days 1-5 of the new 2 week carb cycle. At 380g of CHO and 190g of PRO
Meal 1: 4 eggs, 1 cup oats, 8oz 2% milk.
Meal 2: 4oz chicken, 1/2 cup brown rice, 2 slices whole grain bread.
Meal 3: 4oz tilapia, 6 oz potato, 8oz grape juice, 10oz of milk.
Meal 4: 6oz tilapia, 1 cup brown rice.
Meal 5: 2 tbsp peanut butter, 2 slices whole grain bread, 1/2 cup oats, 12oz milk.

Here are days 6-10 at 520g of CHO and 190g of PRO
Meal 1: 4 eggs 1 cup oats, 2 slices whole grain bread, 8oz milk.
Meal 2: 4oz chicken, 1 cup brown rice, 2 slices whole grain, 12oz milk.
Meal 3: 4oz tilapia, 8oz potato, 1 slice whole grain, 8 oz grape juice.
Meal 4: 6oz tilapia, 1 cup brown rice, 2 slices whole grain, 8oz milk.
Meal 5: 2 tbsp peanut butter, 2 slices whole grain, 1 cup oatmeal, 8oz milk.

Days 11 & 12, carb depleting. 190g CHO and 380 PRO
Meal 1: 9 eggs, 1 slice whole grain, 12oz milk.
Meal 2: 10oz chicken, 1/2 cup brown rice, 12oz milk.
Meal 3: 8oz eye round, 1/2 cup corn, 4oz grape juice.
Meal 4: 8oz tilapia, 1/4 cup oats, 12oz milk.
Meal 5: 5 eggs, 2 tbsp peanut butter, 1 slice whole grain, 12oz milk.

Still working on days 13 & 14, the carb spike.

Please feel free to comment/critique.

smoothballer
05-17-10, 10:03 pm
Wow that's very detailed. You come up with that yourself or from somewhere else?

Birdman
05-17-10, 10:10 pm
Wow that's very detailed. You come up with that yourself or from somewhere else?
Its an article here on Animalpak.com. It gave me the idea and some what of a template then i went form there. Heres the link below.
The Off Season? (http://www.animalpak.com/html/article_details.cfm?section=diet&ID=281)

Wingman
05-17-10, 10:24 pm
Great work out bro. Diet looks legit as hell my man. No doubt it is gonna work. Good luck jammin in all that food haha. Keep Rockin!

Birdman
05-17-10, 10:33 pm
Great work out bro. Diet looks legit as hell my man. No doubt it is gonna work. Good luck jammin in all that food haha. Keep Rockin!
Eating as we speak lol yea itll be a chore to get all the food down but its more than worth it.

Tron
05-17-10, 11:35 pm
Dang man... that's a lot of food. I'm glad you can do it cause I sure couldn't... If I'm not cutting I sure don't mind eating a dirty meal here or there.

Birdman
05-17-10, 11:39 pm
Ok so here are days 1-5 of the new 2 week carb cycle. At 380g of CHO and 190g of PRO
Meal 1: 4 eggs, 1 cup oats, 8oz 2% milk.
Meal 2: 4oz chicken, 1/2 cup brown rice, 2 slices whole grain bread.
Meal 3: 4oz tilapia, 6 oz potato, 8oz grape juice, 10oz of milk.
Meal 4: 6oz tilapia, 1 cup brown rice.
Meal 5: 2 tbsp peanut butter, 2 slices whole grain bread, 1/2 cup oats, 12oz milk.

Here are days 6-10 at 520g of CHO and 190g of PRO
Meal 1: 4 eggs 1 cup oats, 2 slices whole grain bread, 8oz milk.
Meal 2: 4oz chicken, 1 cup brown rice, 2 slices whole grain, 12oz milk.
Meal 3: 4oz tilapia, 8oz potato, 1 slice whole grain, 8 oz grape juice.
Meal 4: 6oz tilapia, 1 cup brown rice, 2 slices whole grain, 8oz milk.
Meal 5: 2 tbsp peanut butter, 2 slices whole grain, 1 cup oatmeal, 8oz milk.

Days 11 & 12, carb depleting. 190g CHO and 380 PRO
Meal 1: 9 eggs, 1 slice whole grain, 12oz milk.
Meal 2: 10oz chicken, 1/2 cup brown rice, 12oz milk.
Meal 3: 8oz eye round, 1/2 cup corn, 4oz grape juice.
Meal 4: 8oz tilapia, 1/4 cup oats, 12oz milk.
Meal 5: 5 eggs, 2 tbsp peanut butter, 1 slice whole grain, 12oz milk.

Days 13 & 14, the carb spike. 700+g CHO and 285g PRO
Meal 1: 5 eggs, 1 cup oats, 3 slices whole grain, 12oz milk, 8 oz white grape juice.
Meal 2: 8oz chicken, 1 cup brown rice, 3 slices whole grain, 4 oz of white grape juice.
Meal 3: 8oz tilapia, 10oz potato, 1 cup corn, 8oz of white grape juice.
Meal 4: 8oz tilapia, 1 cup brown rice, 2 slices whole grain, 8oz of white grape juice.
Meal 5: 4 eggs, 1 cup oats, 6oz potato, 1 banana, 12oz milk.

This is the diet i plan on running for at least the entire summer. If I like what I see then I will carry on into the fall.

I appreciate any and all comments/critiques.

Birdman
05-17-10, 11:40 pm
Dang man... that's a lot of food. I'm glad you can do it cause I sure couldn't... If I'm not cutting I sure don't mind eating a dirty meal here or there.
Lets just hope i can do it. I think i have the will power to push through the amount there is and im sure that I will incorporate a cheat meal every once in a while.

Funky
05-18-10, 8:02 am
Ok so here are days 1-5 of the new 2 week carb cycle. At 380g of CHO and 190g of PRO
Meal 1: 4 eggs, 1 cup oats, 8oz 2% milk.
Meal 2: 4oz chicken, 1/2 cup brown rice, 2 slices whole grain bread.
Meal 3: 4oz tilapia, 6 oz potato, 8oz grape juice, 10oz of milk.
Meal 4: 6oz tilapia, 1 cup brown rice.
Meal 5: 2 tbsp peanut butter, 2 slices whole grain bread, 1/2 cup oats, 12oz milk.

Here are days 6-10 at 520g of CHO and 190g of PRO
Meal 1: 4 eggs 1 cup oats, 2 slices whole grain bread, 8oz milk.
Meal 2: 4oz chicken, 1 cup brown rice, 2 slices whole grain, 12oz milk.
Meal 3: 4oz tilapia, 8oz potato, 1 slice whole grain, 8 oz grape juice.
Meal 4: 6oz tilapia, 1 cup brown rice, 2 slices whole grain, 8oz milk.
Meal 5: 2 tbsp peanut butter, 2 slices whole grain, 1 cup oatmeal, 8oz milk.

Days 11 & 12, carb depleting. 190g CHO and 380 PRO
Meal 1: 9 eggs, 1 slice whole grain, 12oz milk.
Meal 2: 10oz chicken, 1/2 cup brown rice, 12oz milk.
Meal 3: 8oz eye round, 1/2 cup corn, 4oz grape juice.
Meal 4: 8oz tilapia, 1/4 cup oats, 12oz milk.
Meal 5: 5 eggs, 2 tbsp peanut butter, 1 slice whole grain, 12oz milk.

Days 13 & 14, the carb spike. 700+g CHO and 285g PRO
Meal 1: 5 eggs, 1 cup oats, 3 slices whole grain, 12oz milk, 8 oz white grape juice.
Meal 2: 8oz chicken, 1 cup brown rice, 3 slices whole grain, 4 oz of white grape juice.
Meal 3: 8oz tilapia, 10oz potato, 1 cup corn, 8oz of white grape juice.
Meal 4: 8oz tilapia, 1 cup brown rice, 2 slices whole grain, 8oz of white grape juice.
Meal 5: 4 eggs, 1 cup oats, 6oz potato, 1 banana, 12oz milk.

This is the diet i plan on running for at least the entire summer. If I like what I see then I will carry on into the fall.

I appreciate any and all comments/critiques.
Looks like a plan stick to it and grow into BIGbirdman LOL

sunny_max
05-19-10, 12:32 am
diet looks pretty solid brother.....700gm of carbs is just crazy haha......i see you dnt use any shakes at all.....wholel food is teh key....nice bro!

Jay
05-19-10, 5:41 am
awesome dude- how are you counting carbs/pro/calories?? You just adding them by what the nutrition facts state, you have a computer program, etc??

Birdman
05-19-10, 10:32 am
Looks like a plan stick to it and grow into BIGbirdman LOL
Hahaha will do Funky, so far i like it. But im also only at the 380g of carbs right now lol.

diet looks pretty solid brother.....700gm of carbs is just crazy haha......i see you dnt use any shakes at all.....wholel food is teh key....nice bro!
Nope no shakes, ive always used em but im trying the strictly whole food approach. The only supps im taking right now are Pak, Pump, Nitro and PM. And once that runs out im only doing Pak and Nitro, possible some fish oil. Trying to keep it simple.

awesome dude- how are you counting carbs/pro/calories?? You just adding them by what the nutrition facts state, you have a computer program, etc??
I just counted everything up during the planning stages of the diet using calorieking.com. Its a great site for counting cals. I do also have a computer program though from my nutrition 200 course, but only used it a few times.
-------------
Doing shoulders/traps/biceps today, should be a great day for a nasty pump.

Funky
05-19-10, 11:00 am
How can you not like shit tons of carbs those are the easy days. My body gets all mad at me when i go back down it is like fuck that I like these LOL

Tron
05-19-10, 1:15 pm
I just counted everything up during the planning stages of the diet using calorieking.com. Its a great site for counting cals. I do also have a computer program though from my nutrition 200 course, but only used it a few times.
day for a nasty pump.

are either programs free? Me likey free programs.

Birdman
05-19-10, 2:13 pm
How can you not like shit tons of carbs those are the easy days. My body gets all mad at me when i go back down it is like fuck that I like these LOL
Ha yea my body likes the carbs but once theres enough of em its hard to force that much food down lol.

are either programs free? Me likey free programs.
The calorieking website is but the one i had for my nutrition course cost a pretty penny...damn ISU bookstore

Funky
05-19-10, 2:28 pm
Ha yea my body likes the carbs but once theres enough of em its hard to force that much food down lol.

I do not have that problem I can eat like a freaking horse and I eat every 3 hours no matter what!

Birdman
05-19-10, 2:35 pm
I do not have that problem I can eat like a freaking horse and I eat every 3 hours no matter what!
As do I but there is a point where I just cant force anymore food down, though that point is pretty far off.

Funky
05-19-10, 2:37 pm
LOL

Birdman
05-20-10, 10:34 am
SHOULDERS/TRAPS/BICEPS

SHOULDERS/TRAPS
SEATED SHOULDER PRESS- bar x20, 135x10, 135x10, 145x10, 135x8-drop-95x8
SIDE DELT LATERALS/super set/STANDING BB PRESS- 30x10//85x10, 30x12//85x12, 30x12//85x11, 30x10-drop-20x11//85x10-drop-65x10-drop-45x12(last set of drop set was done underhand grip)
UPRIGHT ROWS/super set/SHRUGS- 115x8//225x20, 115x8//405x18, 115x9//495x12, 115x7-drop-95x8//405x10-drop-315x12-drop-225x15-drop-135x20...held every 5th rep on the drop set.
REAR DELT FLIES- 12x15, 15x12, 15x10, 20x10

BICEPS
BB CURLS- bar x20, 65x20, 85x15, 95x12, 105x8-drop-85x8-drop-65x8-drop-bar x10
ALT. DB CURLS- 40x12, 45x11, 50x10, 50x9
BB REVERSE CURLS- 65x10, 65x10, 65x9
ALT. HAMMER CURLS- 60x10, 60x10, 60x11

FOREARM CURLS AND EXTENSIONS

Really had a good pump goin on yesterday with this one, which surprised me because it was the first time back to my home town gym where I know everyone so they always stop me to talk. Shoulders really hurt today, mainly my traps...they are fucked.

Funky
05-20-10, 10:54 am
SHOULDERS/TRAPS/BICEPS

SHOULDERS/TRAPS
SEATED SHOULDER PRESS- bar x20, 135x10, 135x10, 145x10, 135x8-drop-95x8
SIDE DELT LATERALS/super set/STANDING BB PRESS- 30x10//85x10, 30x12//85x12, 30x12//85x11, 30x10-drop-20x11//85x10-drop-65x10-drop-45x12(last set of drop set was done underhand grip)
UPRIGHT ROWS/super set/SHRUGS- 115x8//225x20, 115x8//405x18, 115x9//495x12, 115x7-drop-95x8//405x10-drop-315x12-drop-225x15-drop-135x20...held every 5th rep on the drop set.
REAR DELT FLIES- 12x15, 15x12, 15x10, 20x10

BICEPS
BB CURLS- bar x20, 65x20, 85x15, 95x12, 105x8-drop-85x8-drop-65x8-drop-bar x10
ALT. DB CURLS- 40x12, 45x11, 50x10, 50x9
BB REVERSE CURLS- 65x10, 65x10, 65x9
ALT. HAMMER CURLS- 60x10, 60x10, 60x11

FOREARM CURLS AND EXTENSIONS

Really had a good pump goin on yesterday with this one, which surprised me because it was the first time back to my home town gym where I know everyone so they always stop me to talk. Shoulders really hurt today, mainly my traps...they are fucked.
Killer volume brother!! I bet your arms do not want to raise at all!!!

Birdman
05-20-10, 11:32 am
Killer volume brother!! I bet your arms do not want to raise at all!!!
Not in the least bit, they are quite content at my sides for the time being lol.

Wingman
05-20-10, 8:11 pm
Great work bro!

smoothballer
05-20-10, 10:13 pm
Damn that's a lot of volume! Pump had to be insane!

Birdman
05-20-10, 10:18 pm
Great work bro!
Thanks man my shoulders were fucked!

Smooth- it KILLED!!
-----------
CHEST
INCLINE BB PRESS- bar x20, bar x20, 135x15, 155x12, 185x12, 205x9, 205x8-drop-135x5 slow reps.
INCLINE DB FLIES- 15x20, 30x12, 45x10, 45x10
FLAT BB PRESS- 135x10, 185x8, 135x10, 135x10...chest was fried from the incline movements, so i kept the weight low and my form immaculate.
FLAT DB FLIES- 15x12, 40x10, 40x10
CALVES
STANDING CALVE RAISES (in smith on box)- 135x20, 225x18, 225x18, 225x18
SEATED CALVES- 1pps x28, 1pps x25, 35ps x50
UNWEIGHTED CALVE RAISES ON LEDGE- 2 sets till failure...roughly 40 per set.

Stumbled out of the gym after that calve workout.

Funky
05-21-10, 9:16 am
Looking good keep this up man

Birdman
05-22-10, 12:40 am
Looking good keep this up man
Thanks bro
---------------
Had a pretty shitty day all around. Had to pick up my drunk ass friend from a party last night and didnt get in till 4. So i slept till 130 this afternoon and just felt worthless.
BACK
DEADLIFT- 135x10, 225x10, 335x8, 455x4, 405x2...didnt have anything left.
PULL UPS- 10, 10, 9
BENT OVER ROWS-185x12, 205x10, straight into...
T-BAR ROWS-3pies x12, 4pies x12, straight into...
KROC ROWS- 100x10, 110x10
ABS
SITUPS ON DECLINE- 30, 30, 25
OBLIQUE TWISTS ON DECLINE- 25x30, 25x30
LEG RAISES- 15, 15, 15
BROOMSTICK TWISTS- 100

Firedrake
05-22-10, 12:46 am
You're a good friend for doing that, though. Take the karmic brownie points where you can get 'em.

Good work, nonetheless, for the night you had.

Birdman
05-22-10, 2:09 am
You're a good friend for doing that, though. Take the karmic brownie points where you can get 'em.

Good work, nonetheless, for the night you had.
That's a good way to look at it, needless to say he owes me lol. The weights were a little off but I still got a pump and a burn so it wasn't a complete failure or anything. Thanks for stopping by buddy

sunny_max
05-22-10, 2:32 am
haha its always fun to pick up drunk friends....the shit they do lol.......sucks though that you felt tired teh next day.....but solid deadlifts for a worthless day bro..still strong!

Wingman
05-22-10, 9:02 am
Haha dude that sucks. Great day though for that shitty night. Im still a maybe for the ABC just havta see where the cards are fallin.

Birdman
05-23-10, 11:26 pm
haha its always fun to pick up drunk friends....the shit they do lol.......sucks though that you felt tired teh next day.....but solid deadlifts for a worthless day bro..still strong!
Yeah he was all over the place lol. Thanks, the deads we alright but I just felt that i wore down quicker. Theres always next week I suppose.


Haha dude that sucks. Great day though for that shitty night. Im still a maybe for the ABC just havta see where the cards are fallin.
Yea it did suck but its whatever lol. Well we hope to see ya out for the ABC its gonna be a good time with the Southern IN crew, they're a good group of guys.

Funky
05-24-10, 8:34 am
Feeling worthless and hittin 455x4 you the man

Birdman
05-25-10, 12:46 pm
Feeling worthless and hittin 455x4 you the man
Thanks bro, just felt sluggish and out of it
-------
Yesterday i hit legs and triceps
LEGS
warm up-5 min on bike, leg extensions
SQUAT- 135x12, 135x15, 225x10, 275x11, 295x8, 295x6-drop-225x6
LEG PRESS- 3pps x12, 4pps x10, 5pps x10, 6pps x10-drop-5pps x8-drop-4pps x8-drop-3pps x6
FREAK BLASTER- 7, 6, 3

TRICEPS
CLOSE GRIP BENCH- barx20, barx20, 135x15, 145x15, 175x8, 185x10, 195x8-drop-185x3-drop-135x5
BB SKULL CRUSHERS- barx15, 85x10, 85x10, 85x12-drop-65x10
CABLE EXTENSIONS/super set/DIPS(body weight)- 120x15//16, 145x12//14, 150x10-drop-100x8//10+4 negative

Triceps are sore as hell today but in a good way. I'm really liking legs with triceps.

Tron
05-25-10, 2:11 pm
Hitting it hard still, my man... Don't worry about only getting 455x4... You're strength will come and go like that as you well know... Frustrating yes, but not future threatening.

Just keep hitting it... I hit 455x2 awhile back and haven't been able to do the same... hell half the time I barely can get one... Just keep plugging away bro...


On a side note, how's the diet?

Birdman
05-25-10, 2:36 pm
Hitting it hard still, my man... Don't worry about only getting 455x4... You're strength will come and go like that as you well know... Frustrating yes, but not future threatening.

Just keep hitting it... I hit 455x2 awhile back and haven't been able to do the same... hell half the time I barely can get one... Just keep plugging away bro...


On a side note, how's the diet?
Very true, the most I've done is 455x6 so far so I wasn't to far off. But after that set, I put 405 on the bar and barely got 2 reps. Theres always next week.
The diet is going great actually, I really like it so far. Im at 520g CHO and 190g PRO right now and its still pretty easy to get the food down. I weighed in at 194.3 yesterday so my weigh is going up.

Tron
05-25-10, 4:41 pm
Very true, the most I've done is 455x6 so far so I wasn't to far off. But after that set, I put 405 on the bar and barely got 2 reps. Theres always next week.
The diet is going great actually, I really like it so far. Im at 520g CHO and 190g PRO right now and its still pretty easy to get the food down. I weighed in at 194.3 yesterday so my weigh is going up.

Is there much fat that your putting on? If not you may have found the perfect scheme for your body. As you really start to increase your bw, you may want to increase cals. More lean mass means more of a bmr increase. Just something to mull over. Glad to hear the improvements are coming!

Wingman
05-25-10, 8:52 pm
Thanks bro, just felt sluggish and out of it
-------
Yesterday i hit legs and triceps
LEGS
warm up-5 min on bike, leg extensions
SQUAT- 135x12, 135x15, 225x10, 275x11, 295x8, 295x6-drop-225x6
LEG PRESS- 3pps x12, 4pps x10, 5pps x10, 6pps x10-drop-5pps x8-drop-4pps x8-drop-3pps x6
FREAK BLASTER- 7, 6, 3

TRICEPS
CLOSE GRIP BENCH- barx20, barx20, 135x15, 145x15, 175x8, 185x10, 195x8-drop-185x3-drop-135x5
BB SKULL CRUSHERS- barx15, 85x10, 85x10, 85x12-drop-65x10
CABLE EXTENSIONS/super set/DIPS(body weight)- 120x15//16, 145x12//14, 150x10-drop-100x8//10+4 negative

Triceps are sore as hell today but in a good way. I'm really liking legs with triceps.

That combo sounds fantastic. No pre exhaustion on the arms. Same with the legs. Can really focus on both. Great day. Love the squats!

Birdman
05-25-10, 10:31 pm
Is there much fat that your putting on? If not you may have found the perfect scheme for your body. As you really start to increase your bw, you may want to increase cals. More lean mass means more of a bmr increase. Just something to mull over. Glad to hear the improvements are coming!
I'm putting some fat on but its much needed fat. The only fats I'm taking in right now are from eggs, fish, chicken, milk, olive oil, and peanut butter. So for the most part they are clean and good for me. I can still see my abs to a point so I'm not putting on at exponential rate. I'm quite pleased with the amount of fat gain.
As far as upping Kcals, I'll do that once a month(which is only 2 full cycles through the diet). Right now all my measurements are based on 190lbs which is what my total body weight was, not lean mass so i should actually be good for a month or more. Thanks for lookin out though.

That combo sounds fantastic. No pre exhaustion on the arms. Same with the legs. Can really focus on both. Great day. Love the squats!
It is! Plus its letting me put my theory to the test. My theory that working triceps (or any muscle for that matter) with legs will result in better gains due to CNS stimulation and hormone release. So far so good.

Firedrake
05-25-10, 11:51 pm
Sounds like you really have things running on track! Enjoy the ride!

sunny_max
05-25-10, 11:58 pm
solid work bro...great work on the close grips too

Funky
05-26-10, 8:40 am
Bird what part of the world you in?

Birdman
05-27-10, 12:13 am
Sounds like you really have things running on track! Enjoy the ride!
I'm enjoying every minute of it! Thanks for the encouragement.

solid work bro...great work on the close grips too
Thanks man, for the longest time I had horrible form on close grip, but I finally got it corrected and the weights are piling on.

Bird what part of the world you in?
Indiana brother.. Terre Haute to be exact.
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I'll post my shit from today up tomorrow, I'm about to crash from all the super sets!

Birdman
05-27-10, 12:28 pm
Yesterday

SHOULDERS
SEATED DB SHOULDER PRESS- 30x12, 50x12, 60x12, 70x8, 70x4, 60x8
BB FRONT DELT RAISES/super set/REAR DELT FLIES- 55x10//30x12, 55x10//35x10, 55x10//35x12
SHRUGS- 135x20, 225x20, 405x20, 495x12, 515x10, 405x10-drop-315x10-drop-225x10-drop-135x15...holding every fifth rep on the drop sets for a five count.
SEATED LATERALS- 30x10, 30x12, 30x12

BICEPS
BB CURLS- 45x20, 65x15, 75x13, 85x12, 95x10-drop-85x4-drop-65x6-drop-45x6
ALT. DB CURLS- 30x12, 50x10, 50x10
BB REVERSE CURLS- 55x10, 65x10, 65x10

My biceps pumped up quick so I didnt do much. Shoulders were alright but i had to wait for dumbasses to finish up so i lost that pump.

Funky
05-27-10, 12:38 pm
Strong shoulders workout bro!!

Birdman
05-27-10, 2:09 pm
Strong shoulders workout bro!!
Thanks man, that 515 on shrugs was a PR but I forgot to put it on there.

Wingman
05-27-10, 9:07 pm
Strong shoulders workout bro!!

Agreed, Solid as hell big mane!

Birdman
05-27-10, 11:51 pm
Agreed, Solid as hell big mane!
thanks bro
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CHEST
FLAT BB BENCH- 2 warm up sets with bar, 135x15, 175x5, 205x10, 205x9, 205x9-drop-135x8
INCLINE BB BENCH- barx20, 135x8, 185x6, 175x8, 175x8-drop-135x5-drop-95x8
INCLINE DB FLIES- 15x15, 40x10, 40x10+10 presses, 40x10+10 presses
CABLE CROSSOVERS- 100x12, 100x10, 100x10

CALVES
SEATED CALVES- 1pps x20, 1pps x30, 1pps x30, 1pps x32-drop-1 plate x15
STANDING CALVES (body weight)- 55, 50, 40...20 second breaks.
TIBIALIS ANTERIOR RAISES- 25x20, 35x20

After my workout I realized that I forgot to bring my grape juice so I was just gonna wait an extra 2 minutes and take it at my house. When I get home and open my Nitro can, I find it to be empty. There were 5 packs in it when I left my house. Some mother fucker form the YMCA stole my fucking Nitro right out of my gym bag. People these days are FUCKING WORTHLESS. Luckily I had some Uni-Liver from a previous cycle.

Birdman
05-28-10, 10:06 pm
BACK
PULL UPS- 12, 12
PULL DOWNS- 120x15, 140x10, 150x10, 150x10, 150x10..varying grips
UNDERHAND BB ROW- 135x15, 205x10, 225x10, 225x10-135x10
KROC ROWS- 70x10, 130x8, 130x8, 130x8
DEADLIFT-225x12...that was it, felt like i needed a week off heavy deads

ABS- lots!

So early I went fishing and as we were landing the boat it got flipped and I was the only lucky bastard to fall in the water! Ruined my phone but felt damn good lol. Oh well still tore it up in the gym.

Tron
05-29-10, 6:13 pm
Weeks off are good... lets you heal and then in the future hit it harder.

Wingman
05-29-10, 6:15 pm
Strong Rows bro.

Birdman
05-31-10, 12:32 am
Weeks off are good... lets you heal and then in the future hit it harder.
Definitely a necessity from time to time. Took today off of squat too, but I also killed myself on the shitty leg press that the YMCA has.

Strong Rows bro.
Thanks brother.
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LEGS
warm up
LEG PRESS- 3pps x20, 4pps x16, 6pps x12, 8pps x10, 9pps x6, 6pps x6-drop-5pps x6-drop-4pps x6-drop-3pps x6.
FREAK BLASTERS- 5
BB LUNGES- 135x10, 135x10
SQUAT- 135x10

Took the rest of the day pretty easy after the leg press drop set extravaganza. Let my legs deload on squat today as well.

Birdman
06-01-10, 10:56 am
LEGS
warm up
LEG PRESS- 3pps x20, 4pps x16, 6pps x12, 8pps x10, 9pps x6, 6pps x6-drop-5pps x6-drop-4pps x6-drop-3pps x6.
FREAK BLASTERS- 5
BB LUNGES- 135x10, 135x10
SQUAT- 135x10

Took the rest of the day pretty easy after the leg press drop set extravaganza. Let my legs deload on squat today as well.
Definitely forgot to put my triceps workout on there.
TRICEPS
CLOSE GRIP BENCH (on smith)- bar x20, 135x15, 175x10, 185x10, 205x9-drop-135x15
BB SKULL CRUSHERS- bar x15, 65x15, 85x10, 85x10-drop-65x8-drop-45x10

Kept it simple mainly because i was pressed for time. Did close grip bench on the smith because i was in the gym by myself and i wanted to go heavy.

Funky
06-01-10, 11:07 am
Looks like you crushed those last two workouts man!

Birdman
06-01-10, 11:18 am
Thanks man! Those leg presses were hell and pretty much made my legs worthless for the rest of the workout lol.

Funky
06-01-10, 11:21 am
Thanks man! Those leg presses were hell and pretty much made my legs worthless for the rest of the workout lol.

Nice did you manage to get those legs to shake? That is my favorite but it is tough to get them there LOL

Birdman
06-01-10, 11:27 am
Nice did you manage to get those legs to shake? That is my favorite but it is tough to get them there LOL
They weren't quite shaking but they were at the stage of my knees randomly giving out while I shuffle across the gym.

Wingman
06-01-10, 8:01 pm
What are Kroc Rows. I have been meaning to ask. Oh great leg work Btw!

Birdman
06-01-10, 10:49 pm
One armed DB rows- made famous by Matt Kroczaleski

Firedrake
06-02-10, 1:07 am
They weren't quite shaking but they were at the stage of my knees randomly giving out while I shuffle across the gym.

Love it. Mine were doing that this morning, too . . . well done!

WilsDaddy
06-02-10, 12:57 pm
Definitely forgot to put my triceps workout on there.
TRICEPS
CLOSE GRIP BENCH (on smith)- bar x20, 135x15, 175x10, 185x10, 205x9-drop-135x15
BB SKULL CRUSHERS- bar x15, 65x15, 85x10, 85x10-drop-65x8-drop-45x10

Kept it simple mainly because i was pressed for time. Did close grip bench on the smith because i was in the gym by myself and i wanted to go heavy.

Nice drop on the legpress man.

Wingman
06-02-10, 6:10 pm
One armed DB rows- made famous by Matt Kroczaleski

are they different from Db rows? cuz i always thought Kroc Rows ur elbow was out and DB rows u pinched the side with ur elbow...

Birdman
06-03-10, 1:19 am
Nice drop on the legpress man.
Thanks brother, they were hell!

are they different from Db rows? cuz i always thought Kroc Rows ur elbow was out and DB rows u pinched the side with ur elbow...
No not really...if your elbow was out it would hit more rear delt than your lats. Great upper/middle back workout.
-------
Shoulders
SEATED DB PRESS- 30x15, 40x15, 55x12, 60x12, 60x10, 60x8-drop-45x8
SEATED SIDE LATERALS- 40x10, 40x10-drop-15x25, 40x10-drop-15x23
REAR DELT FLIES- 30x10, 30x10, 30x8, 25x12
DB FRONT RAISES/super set/CABLE SIDE LATERALS- 40x10//20x15, 40x10//20x15, 40x10//20x17
SHRUGS- 225x18, 405x15, 405x12-drop-315x14-drop-225x16

BICEPS/FOREARMS
BB CURLS- bar x20, 65x12, 95x12, 115x10, 115x9
EZ PREACHER CURLS/super set/HAMMER CURLS- 75x10//60x10, 75x10//60x9, 75x9//60x10, 75x12(3 forced)//60x11
BB REVERSE CURLS- 45x12, 55x10, 55x12, 55x11-drop-45x9
WRIST CURLS- 2 sets of 25 at 55 lbs

Great pump.

mritter3
06-03-10, 8:20 am
strong workout birdman...great stuff bud.

Funky
06-03-10, 8:41 am
EZ PREACHER CURLS/super set/HAMMER CURLS- 75x10//60x10, 75x10//60x9, 75x9//60x10, 75x12(3 forced)//60x11
You trying to pop those poor biceps??

Wingman
06-03-10, 11:04 am
damn bro great work.

Birdman
06-03-10, 2:16 pm
strong workout birdman...great stuff bud.
Thanks bro, thanks for stoppin by...how ya been?

EZ PREACHER CURLS/super set/HAMMER CURLS- 75x10//60x10, 75x10//60x9, 75x9//60x10, 75x12(3 forced)//60x11
You trying to pop those poor biceps??
Yes...yes I am.

damn bro great work.
Thanks dude, my biceps are sore today...they get sore. Even my forearms are cramping a day later!
------
So last night I was thinking, I'm not nearly as strong as I should be. So while I should have been sleeping I was scheming instead. This is what I came up with: 4 weeks of volume training followed by 4 weeks of strength training..possibly with a 2 week HRT session before going back to volume. For the volume month I would do super sets and drop sets with a rep range of 8-12 (basically what I do now). For the strength month I would do straight sets with a little more rest between sets and a rep range around 4-6 on the heaviest sets (probably do them pyramid style). I know that in bodybuilding strength isn't the most important factor but I know my number could definitely be higher.
Chest and calves in a little bit, I'll post up the damage tonight.

Birdman
06-04-10, 12:08 am
Chest
BB INCLINE PRESS- bar x25, 135x10, 185x10, 205x8, 205x7, 175x8-drop-135x8
DB FLAT BENCH- 30x10, 60x12, 80x12, 90x10, 90x8+4 half reps-drop-60x10+6 half reps
DB FLAT FLIES/super set/CABLE INCLINE FLIES- 40x10//30x12, 40x10//30x12, 40x10//30x14

Calves
STANDING ON SMITH- 225x25 for 4 sets
SEATED CALVES- 160x25, 150x45, 150x45
TIBIALIS ANTERIOR- 35x20, 30x20

Killed it!
Heres the after math...bout an hour and a half after the chest workout.
http://s955.photobucket.com/albums/ae38/Birdman897/Mobile%20Uploads/

Firedrake
06-04-10, 12:11 am
Great damn work -- chest is looking decidedly swole!

Birdman
06-04-10, 12:43 am
Great damn work -- chest is looking decidedly swole!
Thanks man! Its hard to take pics of myself...thanks though, i was definitely pumped up.

smoothballer
06-04-10, 9:01 am
Looking big bro!

Wingman
06-04-10, 9:37 am
Hey i just got some new books...can i borrow that shelf? haha lookin big bro.

Birdman
06-07-10, 8:49 pm
Looking big bro!
Thanks bro, in that pic I'm around 194lbs

Hey i just got some new books...can i borrow that shelf? haha lookin big bro.
Only if I get it back lol. Thanks bro...I'll see ya at the ABC.

Birdman
06-08-10, 12:50 pm
Friday-Back
PULL UPS- 2 sets of 12
PULL DOWNS- 140x12, 150x12, 160x10, 160x11
T-BAR ROW- 3 25's x12, 5 25's x12, 7 25's x10, 9 25's x9, 4 25's x10
DUMBBELL ROW- 110x12, 130x10, 130x10
BB ROW- 135x15, 135x15...slow reps, hold at the top.
Abs
Great back day! I was sore for days after that and loved every minute of it.

Monday-Legs/Triceps
warm up- extensions, good mornings
SQUAT- 135x10, 225x10, 225x10, 225x10...my legs felt weird...225 felt like a ton so i called it quits after this and went to triceps. I guess it has been a few months since i had a day off legs.
TRICEPS
CLOSE GRIP BENCH- 45x20, 135x12, 185x10, 205x8, 205x6
BB SKULL CRUSHERS- 45x15, 65x15, 75x15, 75x12-drop-65x10-drop-45x8
PRESS DOWNS- 70x10, 80x10, 80x10
UNDERHAND EXTENSION- 50x10, 50x10, 40x10

Wingman
06-08-10, 1:36 pm
Great work man. Back looked rough. You savin them deads for saturday =P