Into The Unknown...Road To The 1st Meet

[brandona]

That's my boy! All rested up and ready to rumble! Make sure you give that Iron a proper welcome home party!

Stay Strong, stay Focused, stay Animal!
Respect.

Oh yous knows it brother....gon'a see how sore i can make myself.....lol....

-B

[k1usa]

: "What is best in life?"
Conan: "To crush your enemies, to see them driven before you, and to hear the lamentations of their women


ok now you got the idea..."minus the lamintations stuff"....hit it and get it

[Sir J-Werk]

: "What is best in life?"
Conan: "To crush your enemies, to see them driven before you, and to hear the lamentations of their women


ok now you got the idea..."minus the lamintations stuff"....hit it and get it

KROM!!!!! k1usa, you just got some mad repect for busting out some Conan!!!

[brandona]

: "What is best in life?"
Conan: "To crush your enemies, to see them driven before you, and to hear the lamentations of their women


ok now you got the idea..."minus the lamintations stuff"....hit it and get it


Russ, you are my hero...I read Conan comic books growing up, still have them all, still read all the books i can get my hands on..watch the movies everytime they are on....Conan, The Hulk...my whole child hood...awsome....Thank you bro....have to did up some book now....

-B

[brandona]

KROM!!!!! k1usa, you just got some mad repect for busting out some Conan!!!

Right on bro...."Krom..help me to make my journey victorious and kill my ememy...and if not...TO HELL WITH YOU!!!!!!"....fuck ya....

-B

[brandona]

Back to it....fuck ya....

So what kind of toture can i come up with today? Nothing too special...Tummy was all fucked up today, last coulpleofday as matter of fact...maybe I am going through PAK withdrawls...hahaha.....so here is what went down...


Peck deck -
4 sets of 12 @ 100, 110, 120, 130

Been a long time for me, the "new" peck deck is very effective...got a great burn and pump...love having a big chest, can see the muceles squeeze at the top of the movement....awsome...

Flat bench -
4 sets of 12 @ 95, 150, 115, 95 drop to 65 and pump to fail 15+

Again, just looking for the mucle contraction ad burn...weight was not important today....fuck, im going to be sore in the morning...hahah...

Weight Assisted Dips -
4 sets fo 12 @ 170, 190, 210, 220 to fail 15+.....(weight removed)
Burn baby burn.....

Olymipic Bar curls -
4 sets of 12 @ 65, 65, 55, 45

The fat bar makes a huge difference.....huge pump...

Incline D.B curls -
4 sets of 8 @ 25 for all...ouch......

Hammer curls -
4 sets of 12 @ 20 for all....

noticed that my left read delt was burning burning durning these....have to work on keeping the elbow in....no cheating.....

Decline abs - BW for 50 reps
Cable Crunches - 80 lbs on machine for 50 reps
Oblique crunches - 50 reps with 60 lbs....

15 mins of cardio....thought i was going to fucking puke all over the place...tummy got worse and worse...no puking, i will tape my mouth shut so i dont puke.....fuck that shit....

-B

[hjayss]

Monday, monday, monday.....back at it tonight.....I'm thinking tons of sets of moderiate weight....4 or 5 sets of 12...get everything back on track again....money starting to creep back in so i just ordered one can of PAK....2 lbs. of Specialized Protein for dieters in the chocolate veriety...and a bottle of Universial fat burners...price was right thought i would give them a try.....will report back after the battle....later


-B
Looks like youo are prparing for war...regulators mount up lol...solid dhit bro keep em coming..

[Sir J-Werk]

Damn B, you didn't fuck around getting back in the saddle... Regulator! (Thanks for that one hjayss.... Got some old school Warren G and Nate Dogg in my head now.) Lol!

Way to get back into it strong!

Stay Strong, stay Focused, stay Animal!
Respect.

[excessive endorphins]

b's back in action..
serious as fuck!

stay with it bro!

[brandona]

Thanks bros.....forgot, I was sporting my Animal Beanie....yes, it was 100 deg. outside and I wear a beanie to the gym....got to keep the hot air hot...lol....tonight is leg night..Machine style...going to do squats last....should be fun.....

-B

[excessive endorphins]

haha bro.something id do lol

have funn!

[brandona]

haha bro.something id do lol

have funn!

Always fun bro....

-B

[brandona]

Here's what went down...Page out of Machine's book, squats last.....

Hamflexor
4 sets of 12 @ 30, 35, 35, 40

Extensions
4 sets of 12 @ 120, 135, 165, 195

Hack squats
3 sets of 12 @ 1 plate per side on all
These made my knees hurt pretty bad, not sure why so i went pretty light....

S.L.D.L.
5X5 @ 185 for all

Squats
4 sets of 12 @ 210, 135, 135, 145

Leg day was pretty good..wobbled over to the squat rack, squats felt good, took a set or two to get in to the groove...need to do the abductor machines, where you squeeze your legs together.....I pride myself on the fact that I dont puke after workouts, this has happened very few times...tonight was almost on of those few times...almost...

-B

[BigAnt]

Back to it....fuck ya....

So what kind of toture can i come up with today? Nothing too special...Tummy was all fucked up today, last coulpleofday as matter of fact...maybe I am going through PAK withdrawls...hahaha.....so here is what went down...


Peck deck -
4 sets of 12 @ 100, 110, 120, 130

Been a long time for me, the "new" peck deck is very effective...got a great burn and pump...love having a big chest, can see the muceles squeeze at the top of the movement....awsome...

Flat bench -
4 sets of 12 @ 95, 150, 115, 95 drop to 65 and pump to fail 15+

Again, just looking for the mucle contraction ad burn...weight was not important today....fuck, im going to be sore in the morning...hahah...

Weight Assisted Dips -
4 sets fo 12 @ 170, 190, 210, 220 to fail 15+.....(weight removed)
Burn baby burn.....

Olymipic Bar curls -
4 sets of 12 @ 65, 65, 55, 45

The fat bar makes a huge difference.....huge pump...

Incline D.B curls -
4 sets of 8 @ 25 for all...ouch......

Hammer curls -
4 sets of 12 @ 20 for all....

noticed that my left read delt was burning burning durning these....have to work on keeping the elbow in....no cheating.....

Decline abs - BW for 50 reps
Cable Crunches - 80 lbs on machine for 50 reps
Oblique crunches - 50 reps with 60 lbs....

15 mins of cardio....thought i was going to fucking puke all over the place...tummy got worse and worse...no puking, i will tape my mouth shut so i dont puke.....fuck that shit....

-B

************************************************** *************

VERY SOLID WORKOUT!

Great stuff in your journal!

Don't sweat the small stuff, and remember EVERYTHING is small!

Keep strong mind and body!

AND ---if you can't win you race...make sure the guy ahead of you...breaks the record!

[brandona]

************************************************** *************

VERY SOLID WORKOUT!

Great stuff in your journal!

Don't sweat the small stuff, and remember EVERYTHING is small!

Keep strong mind and body!

AND ---if you can't win you race...make sure the guy ahead of you...breaks the record!

Thanks for stopping by bro and thanks for the kind words...would have somthing whitty to say but I am wasted....you are a night animal, what is it like midnight over there? Good night bro....

-B

[Angst]

Solid workout B, your leg day is always one day before mine, always give me great motivation to push harder. Squatting last sounds like a good idea...

[brandona]

Solid workout B, your leg day is always one day before mine, always give me great motivation to push harder. Squatting last sounds like a good idea...

Thanks bro...It was an experance to say the least...i was not as fried as i thought i would be and the curls and extensions were crisp...i was able to push a bit more weight onthe curls, something that i always do with caution...but held back a bit on the extensions, got a good burn....think i stick with that order for a couple of weeks and see what happens....June is the start of a new chapter...time to start getting strong....

-B

[rcrott1]

b, now i have to go home and demolish my legs...damnit! you're doing really great man! log looks awesome. i wouldnt mind takin a road trip to come work out with ya!!

keep up the great progress brother

strength and honor.

[brandona]

b, now i have to go home and demolish my legs...damnit! you're doing really great man! log looks awesome. i wouldnt mind takin a road trip to come work out with ya!!

keep up the great progress brother

strength and honor.

Thanks bro...i would be honored to toss some weight with you.....

-B

[Sir J-Werk]

B, nice wheel w/o.... Playing roulette with the porcelain God huh? Lol.... Hey when you squat where do you place your feet? Shoulder width or wider?

Stay Strong, stay Focused, stay Animal!
Respect.

[brandona]

B, nice wheel w/o.... Playing roulette with the porcelain God huh? Lol.... Hey when you squat where do you place your feet? Shoulder width or wider?

Stay Strong, stay Focused, stay Animal!
Respect.

yes sir...just repeat after me....i will not puke, i will not puke....lol...when i squat i put my feet a bit wider than sholder width...my right ankle got jacked up playing football so the toes point out and the left foot, the toes point straight ahead.....i do a couple of reps and then adjust if i need to....neat little dance in the squat rack......

-B

[Sir J-Werk]

yes sir...just repeat after me....i will not puke, i will not puke....lol...when i squat i put my feet a bit wider than sholder width...my right ankle got jacked up playing football so the toes point out and the left foot, the toes point straight ahead.....i do a couple of reps and then adjust if i need to....neat little dance in the squat rack......

-B

Right on Brother, just curious.... You are obviously doing something right!

Stay Strong, stay Focused, stay Animal!
Respect.

[brandona]

Right on Brother, just curious.... You are obviously doing something right!

Stay Strong, stay Focused, stay Animal!
Respect.


Anytime I can help Bro....doors always open....

-B

[Sir J-Werk]

B, what's up Bro? I know you ain't slackin'.... Thought I'd hit ya up.... Be cool Brother.

Stay Strong, stay Focused, stay Animal!
Respect.

[brandona]

B, what's up Bro? I know you ain't slackin'.... Thought I'd hit ya up.... Be cool Brother.

Stay Strong, stay Focused, stay Animal!
Respect.

Here I am , Here I am....Last week was a total cluster fuck....my kid sister needs a swift kick in the ass and my mom needs a vacation...family 1st, always...thanks for checking in Bro, i can always count on you to keep my in check..and now on with the show....

-B

[brandona]

Trying out osmething new this week...a page out of G's book...

Flat bench -
Reps - 3, 6, 9, 12
Poundage - 175*, 155, 145, 135 (* wanted 210 so i gave it a spin, got one and one forced)

Incline bench -
Reps - 3, 6, 9, 12
Poundage - 105, 100, 95, 95

Peck deck - (did this 1st)
Reps - 4 sets of 8
Poundage - 120, 150, 160, 170 to fail, 12+

Weight Assisted Dips -
Reps - 4 sets of 8
Poundage removed - 150, 160, 170, 170 to fail 10+

Olympic bar curls -
Reps - 3 sets of 8
Poundage - 75, 55, drop set 50

Incline D.B. curls -
Reps - 4 sets of 8
Poundage - 35, 35, 30, 20 to fail 10+

D.B. Preachers -
Reps - 4 sets of 8
Poundage - 20, 20, 25, 25

21's -
2 sets at 40 and 30

For cardio I tried some HIIT...went something like this....15 mins on recument bike....1 min at about 80% then 30 sec all out, then 1 min @ 80%...got the heart rate up felt good.....

[brandona]

So I went and checked out a new gym after work today...It's a boxing gym, used to be a world gym....full weight room...boxing ring, tons of heavy bags, wrestling mat...dark, smells how a gym should smell..for 85 bucks a month I can take boxing or grappling or kickboxing, sparring, mma, muay thai...plus free roam of the weight room..Old school hard core gym...Thinking serouisouly about it...all the instructors are either ex-pros or amiatures, or current fighther training for a match.....Dude I talked to was a amintature with a 35-5 record in boxing.....My gym has a fitness boxing class for 50 a month plus my gym fee, so the price is about the same....I like the new gym, good place to get my ass kicked.....I will let you guys know whats up.....

-B

[excessive endorphins]

b workout great as always!


new gym 85$ a month..thats pricey but if you got the cash youll be fine id guess,and yeah it be a perfect place to get your ass kicked..push u to strive harder..

make sure to thnk hard though,maybe see if the price can get knocked down..or just go for few months see how u like it..

good luck bro

[brandona]

b workout great as always!


new gym 85$ a month..thats pricey but if you got the cash youll be fine id guess,and yeah it be a perfect place to get your ass kicked..push u to strive harder..

make sure to thnk hard though,maybe see if the price can get knocked down..or just go for few months see how u like it..

good luck bro

Yea, I am thinking long and hard about it..85 bucks is a lot of bones...but if i want to take a boxing class at my current gym it is going to cost 50 bones and the membership is 25 bones....so it works out to the about the same...I hate spending money....so not sure what i will do right now....

-B

[excessive endorphins]

spending money to do what you LIKE to do is the worst..

thats like..having to pay to play football?

ya know sucks man

well everything will come in place..
i say just go for a month or two see how you like it then decide cuz it all boils down to same shit

[karmazon]

Russ, you are my hero...I read Conan comic books growing up, still have them all, still read all the books i can get my hands on..watch the movies everytime they are on....Conan, The Hulk...my whole child hood...awsome....Thank you bro....have to did up some book now....

-B

I recently downloaded all the conan comic books, he is my favorite hero now, the comic book version is just the quintessence of a man.

[excessive endorphins]

i watched conan last week..
i nearly cried it was so funny,yet monotonous aghh!

[Sir J-Werk]

Trying out osmething new this week...a page out of G's book...

Flat bench -
Reps - 3, 6, 9, 12
Poundage - 175*, 155, 145, 135 (* wanted 210 so i gave it a spin, got one and one forced)

Incline bench -
Reps - 3, 6, 9, 12
Poundage - 105, 100, 95, 95

Peck deck - (did this 1st)
Reps - 4 sets of 8
Poundage - 120, 150, 160, 170 to fail, 12+

Weight Assisted Dips -
Reps - 4 sets of 8
Poundage removed - 150, 160, 170, 170 to fail 10+

Olympic bar curls -
Reps - 3 sets of 8
Poundage - 75, 55, drop set 50

Incline D.B. curls -
Reps - 4 sets of 8
Poundage - 35, 35, 30, 20 to fail 10+

D.B. Preachers -
Reps - 4 sets of 8
Poundage - 20, 20, 25, 25

21's -
2 sets at 40 and 30

For cardio I tried some HIIT...went something like this....15 mins on recument bike....1 min at about 80% then 30 sec all out, then 1 min @ 80%...got the heart rate up felt good.....


Ahhhh! The Desert Beast Returns in with brute force!!!

Stay Strong, stay Focused, stay Animal!
Respect.

[brandona]

Ahhhh! The Desert Beast Returns in with brute force!!!

Stay Strong, stay Focused, stay Animal!
Respect.


Yes here I am....out of my hole and back to bidness....Happy b-day bro...

-B

[Sir J-Werk]

Yes here I am....out of my hole and back to bidness....Happy b-day bro...

-B

Lol.... Thanks Brother.... offically at 10:56am CST tomorrow ... Stay Tuned! Lol....

[brandona]

For my brothers...Angst, you had some hard times, my pain is for you...and Sir-J, happy Birthday....Now repeat after me....I will not puke, I will not puke, I wil not FUCKING puke....Thats right motherfucker, you will not puke...


Squats -
Warmups - 135x10, 185x5, 210x5, 225x3
Working set - 245x3, 225x6, 210x9, 185x12
Fucking lost my damn mind...

S.L. Deads -
4 sets of 8 @ 135 for all off 3" box....

Leg Press -
(plates per side) 8x3pps, 8x4pps, 8x4pps, 8x4pps

Hamflexors -
8x35, 8x40, 8x40, 8x50

Extensions -
8x150, 8x170, 8x190, 8x210

was a long day, spent 4 hours in the shop on the end of a 7" angle grinder, at my job, when the job needs to get done, it gets done, by who ever is avalble and will do a good job...great forearm workout, lower back was pretty twisted after being hunched over grinding.....core is weak, need to bring that up....good work out....I will not puke....

-B

[excessive endorphins]

nice lift man,numbers seem to keep rising,cograts on the progress,for core you might want to do more oblique crunches and weighted situps.

"i wil not puke" priceless..

[brandona]

nice lift man,numbers seem to keep rising,cograts on the progress,for core you might want to do more oblique crunches and weighted situps.

"i wil not puke" priceless..

Thanks bro...I was chanting that all night, through my Torrent, dinner and untill I fell asleep last night...my shit was way twisted....lol....but i did not puke......And i feel fucking awsome this morning...

-B

[excessive endorphins]

good shit bro, keep the chanting!! just not in public!! people will stare!!

[brandona]

good shit bro, keep the chanting!! just not in public!! people will stare!!


Yep, get me locked up the the nut hut...hahaahaha

-B

[StockRock]

numbers are rising congrats. Chant Chant

[Sir J-Werk]

Son of a bitch B, you sure know how to steal my thunder on my 185 squat!!! Good shit Brother. Glad to have shared a kick ass leg day with ya Bro!

Stay Strong, stay Focused, stay Animal!
Respect.

[brandona]

Son of a bitch B, you sure know how to steal my thunder on my 185 squat!!! Good shit Brother. Glad to have shared a kick ass leg day with ya Bro!

Stay Strong, stay Focused, stay Animal!
Respect.

An honor indeed Bro...Your squats are coming up nicelly....I am not happy with my last work out, I want more...the heavy weight is feeling really good on the traps....I am a greedy bastard....I WANT MORE......

-B

[brandona]

Went to visit my uncle in the hosipital last night. He har his right hip replaced at 50...He just wore it out, doc said he was 2" shorter on that side.....As soon as he gets the new one broke in, they will do the otherside...Morning is a bummer...Stacy woke me up saying that she thought one of the dogs was dead...He is...It's a bummer...such a fun dog...he was one of the 5 fosters we are taking care of...was not sick, just died....sucks....

-B

[excessive endorphins]

wow man,hope your handlng it ok..
idk how close to that pup you were but u know they are mans best friend..
and as for your uncle,hope he does well with the hip replacement,some adapt easier then others,just help him stay strong

[Big Wides]

bro, sorry to hear about all the shit thats happening keep your head up.... hope all gets better bro

[G Diesel]

Trying out osmething new this week...a page out of G's book...

Flat bench -
Reps - 3, 6, 9, 12
Poundage - 175*, 155, 145, 135 (* wanted 210 so i gave it a spin, got one and one forced)

Incline bench -
Reps - 3, 6, 9, 12
Poundage - 105, 100, 95, 95

Peck deck - (did this 1st)
Reps - 4 sets of 8
Poundage - 120, 150, 160, 170 to fail, 12+

Weight Assisted Dips -
Reps - 4 sets of 8
Poundage removed - 150, 160, 170, 170 to fail 10+

Olympic bar curls -
Reps - 3 sets of 8
Poundage - 75, 55, drop set 50

Incline D.B. curls -
Reps - 4 sets of 8
Poundage - 35, 35, 30, 20 to fail 10+

D.B. Preachers -
Reps - 4 sets of 8
Poundage - 20, 20, 25, 25

21's -
2 sets at 40 and 30

For cardio I tried some HIIT...went something like this....15 mins on recument bike....1 min at about 80% then 30 sec all out, then 1 min @ 80%...got the heart rate up felt good.....

That is a fucking training session bro... I dig it. Keep doing your thing big fella. Peace, G

[brandona]

bro, sorry to hear about all the shit thats happening keep your head up.... hope all gets better bro

Thanks Bro...Harder to see my girl all broke up...She truly loves her work and cares for the dogs like her kids...Uncle is going great, flirting with the nurses...

That is a fucking training session bro... I dig it. Keep doing your thing big fella. Peace, G

Thanks G...you are truly an insperation...thanks for the ideas and making sure the bar keeps getting raised even higher.....

-B

[hjayss]

Looking great bro the numbers increasing keep forceing those reps keep testing those muscle fibers wake em up...

[brandona]

Looking great bro the numbers increasing keep forceing those reps keep testing those muscle fibers wake em up...

Hell ya bro...time to wake them lazy bastards up....time to get strong....

-B

[brandona]

Had some make ups to do, did not know if the gym would be open on monday or not...so i designed a little circuit...looks a bit like a cluster fuck, but i designed it to get around the gym in a circle and try to not fuck with anyone elas in the gym....here is what I did...

Warm up with wide grip chins...weight assisted...4 sets of 8 heavy

5 times round pushing 5-8 reps each excersise....as heavy as I could go....

Close grip bench w/ 153 lbs

Bent over rows w/ 185-135 lbs

Behind the head d.b. presses w/ 65 lbs

Front delt raises w/ 25 lbs

Side delt machine w/ 60 lbs

Wide grip rows w/ 170-140 lbs

Wide grip pulldowns w/ 100 lbs

Straight bar pushdowns w/ 140 lbs

Reverse peck deck w/ 100-60 lbs

then i did...

Dumbell pullovers - 3 sets of 5 @ 65lbs

superset....decline abs and hypers...3 sets of 10 with 25 lb plate...


Good workout did not get a huge pump cause of the jumping around, but on hell of a work out none the less...last set i was sucking a ton of air....

-B

[brandona]

Here goes....

Peck deck-
Reps - 4 sets of 8
Poundage - 150, 170, 180, 190*

Flat bench -
Reps - 3, 6, 9, 12
Poundage - 185, 160, 150, 140

Incline Bench -
Reps - 3, 6, 9, 12
Poundage - 115, 110, 105, 100

Weight Assisted Dips -
Reps - 4 sets of 8
Poundage removed - 150, 150, 160, 160

B.B. Curls -
Reps - 2 sets of 8
Poundage - 60, 70

Incline D.B. curls -
Reps - 4 set of 8
Poundage - 30 all

Preachers d.b. -
Reps - 4 sets of 8
Poundage - 25, 30, 30, 25

21's -
2 sets 40 each

HIIT cardio on recubent at level 8 for 16 mins...30 sec all out, 30 secs 80%

core superset decline crunches and hypers with 25lb plate - 3 sets of 10....

*coming close to maxing out machine...i guess i will have to bump of amonnt of reps....

Brother inlaw went with me...Danny is 14...going to be a freshmen in highschool...wants to play the nose...hung in pretty well...weight was much lower, but he pushed out every rep....

great workout...

-B

[Sir J-Werk]

Ah, bringin' in the young bloods into the fold, huh? He has a good Man to look up to.... Keep that bar raised, Brother.

Stay Strong, stay Focused, stay Animal!
Respect.

[brandona]

Ah, bringin' in the young bloods into the fold, huh? He has a good Man to look up to.... Keep that bar raised, Brother.

Stay Strong, stay Focused, stay Animal!
Respect.

Thanks bro...I told him to take it easy..but he is going to sore in the morning...lol....

-B

[Sir J-Werk]

Thanks bro...I told him to take it easy..but he is going to sore in the morning...lol....

-B

But then again, aren't we all? lol! ... roll out of bed has such a new meaning these days!

Stay Strong, stay Focusd, stay Animal!
Respect.

[hjayss]

Like an animal bro..solid w/o keep em coming...

[excessive endorphins]

nice liftin man.always great to push more kids into a healthy lifstyle!


remember b every lift..

"i will not puke"

[brandona]

Thanks for all the kind words guys.....Leg day...

Squats -
Reps - 3, 6, 9, 12
Poundage - 255, 235, 220, 190

S.L. Deads -
Reps - 4 sets of 8
Poundage - 135, 155, 160, 160

Presses ( P.P.S.)-
Reps - 4 sets of 8
Poundage - 4, 4, 5, 5

Extensions -
Reps - 4 sets of 8
Poundage - 170, 190, 210, 230

Hamflexor -
Reps - 4 sets of 8
Poundage - 40, 40, 50, 50

I will not puke...Pass out either...that last set of 12 on squats almost did me in...Now i know what Wylie E. Coyote felt like every time the rocket exploded and he hit the rocks....

Danny came again today..said he had a hard time washing his hair this morning...lol...He did bodyweight squats and lunges...along with presses, s.l. deads, extensions and curls....he will be sore in the morning.....

-B

[excessive endorphins]

yeahh b!!

nice work on the wheels

ive got legs tommorow.
"i will not puke"

[brandona]

yeahh b!!

nice work on the wheels

ive got legs tommorow.
"i will not puke"

That's right bro....shout it loud....I WILL NOT PUKE.....Thanks for stopping by...

-B

[IRBS]

Nice work bro, sick volume.

[brandona]

Nice work bro, sick volume.

Thanks bro....hopefully with time and tons of hardwork...i can claw my way up to your level...or close to it....

-B

[IRBS]

Thanks bro....hopefully with time and tons of hardwork...i can claw my way up to your level...or close to it....

-B

All it is is time and hard work man, I got miles to go before I'll be anything special.

As soon as we reach one goal, all we do is set another. It's a continual process bro. Evolve and grow, it's all we can do.

Keep up the solid work!!

[brandona]

All it is is time and hard work man, I got miles to go before I'll be anything special.

As soon as we reach one goal, all we do is set another. It's a continual process bro. Evolve and grow, it's all we can do.

Keep up the solid work!!

Thanks Bro...just focusing on getting stronger with every work out....

-B

[brandona]

And we're off...

Sitting militarizes on the Smith...
Reps - 3, 6, 9, 12
Poundage each side, not counting the bar - 45, 35, 35, 35

I am still dialing in the shoulder presses, this set was not as hard as I wanted, but I have a place to start....

Arnolds -
Reps - 4 sets of 8
Poundage - 30, 35, 35, 40
Yea!!!...there's the burn....

Reverse Peck Deck -
Reps - 4 sets of 8
Poundage - 110, 130, 140, 140
new to me, but i like the isolation....

Superset front and back delts...
Reps - 3 set of 8 each
Poundage - 30, 25, 25

Close grip bench -
Reps - 3, 6, 9, 12
Poundage - 155, 135, 135, 120
Still dialing these in as well, but this was good set...

Nose breakers -
reps - 4 sets of 8
Poundage - 70, 70, 60, 60

short bar press downs -
reps - 4 sets of 8
Poundage - 130, 140, 150, 150

To Burn it out....Rope pull downs...
Reps - 4 sets to failure..
Poundage - 80 for all...

Good workout..Have a new workout partner...Danny is going to keep working out with me..He is a hard worker, will be good for both of us...

-B

[Nightshift]

Your workouts are looking better every week! Your heart and work ethic will take you where you want to go!

Check out the link below if you haven't already. It may help with the Smith Presses.

http://www.bodybuilding.com/fun/glasscut1.htm

[hjayss]

How is x sport fitness we get a deal with them from where I work...How are the db's and all the equipment..cause after a year of sos I might change gyms..

[IRBS]

Killer workout bro. Sick volume, way to go!!

[brandona]

Your workouts are looking better every week! Your heart and work ethic will take you where you want to go!

Check out the link below if you haven't already. It may help with the Smith Presses.

http://www.bodybuilding.com/fun/glasscut1.htm

Thanks bro..I will check it out...I perfer to do them standing, but all the racks were taken...

-B

[brandona]

How is x sport fitness we get a deal with them from where I work...How are the db's and all the equipment..cause after a year of sos I might change gyms..

I like it, they tend to cater to the cardio/circuit people...but they have plenty of free weight stuff, two benches, two inclines, dumbells to 150 i believe..One of the owners is huge...good people....this one has a boxing class, heavy bags, ring, they run a martial arts class in the back....for the price, it works great for me...

-B

[excessive endorphins]

Thanks bro..I will check it out...I perfer to do them standing, but all the racks were taken...

-B
imo do standing only if your looking for a more full body exercise.you get a lil bit of legs in there lower back and abs..noot straight shoulder focus..

i do both,i mix it som its all good for me

good luck b

[brandona]

Killer workout bro. Sick volume, way to go!!

Thanks Bro..was a nice workout, but like Machine says, cant bask in it too long...I will do better next week....

-B

[Sir J-Werk]

B,
You know I got thinking the other day.... When did we start getting on the same split? LOL.... Seems like we are shadowing each other.... Which is cool.... I like a little competition! Muwahahaha!

Stay Strong, stay Focused, stay Animal!
Respect.

[brandona]

B,
You know I got thinking the other day.... When did we start getting on the same split? LOL.... Seems like we are shadowing each other.... Which is cool.... I like a little competition! Muwahahaha!

Stay Strong, stay Focused, stay Animal!
Respect.

Right on bro..that's awesome....just so you know...my bench is coming up nicely...just a heads up...(get on them squats...lol...)..great minds think a like...or they read the same page of the AOM....lol....ahhahha

-B

[brandona]

Quick and simple workout tonight...HIIT on the elipitical...16 min, 30 secs all out, 30 secs at about 80%.....much better on the elipitical than the recubent...then a superset decline chunches and hypers....6 sets of 10, 1st 3 sets with a 25 on my chest..last 3 B.W......good shit...Danny hung in, sweat dripping off his face, asking if he did good for his first time on the elipilical.....hell ya....

-B

[brandona]

5 min warm up on the bike..stretch it all out...then....

Wide grip chins -
4 sets of 8 @ 160, 170, 180, 180 (weight removed)

Deads - (sumo style)
5 x 5 @ 225, 225, 225, 245, 265
(you might be asking yourself, B what the fuck is this shit....looking in my log, I found, for what ever reason, it has been a month since my last pulling day....so starting off slow...dont worry, wont last long...)

Wide grip pulldowns-
4 sets of 8 @ 110, 120, 130, 130

R.G. BOR's
5 x 5 @ 135, 135, 155, 155, 155 ( strict form, no cheating)

D.B. Rows
4 sets of 8 @ 75 all

D.B. Pullovers -
4 sets of 8 @ 60, 60, 65, 65

B.B shrugs -
4 sets to fail (8 min) - 145, 165, 195, 195
(think i am going to move these to shoulder day...buy the time i get to them my hands are fucktiwsted and i have trouble gripping the bar or dumbbell...or maybe move them to the 1st thing)

Danny did really well today, I set the pins on the power rack to about the same height as a bar with 45's and he did deads...He decided that he liked the sumo pullnig better, his form was perfect and he follows direction very well...He did a 5x5 with 65lbs....starting slow...he did well to explode up as well....

-B

[eblnyc]

solid workout! it cool that you have taken a kid under your wing to help him out.

[eblnyc]

solid workout! its cool that you have taken a kid under your wing to help him out. iam helping my friends sister get ready for soccer in the fall. its fun!

[IRBS]

killer work bro, and yes, be smart about pullin haha. Sumo style huh?? Nice.

[brandona]

killer work bro, and yes, be smart about pullin haha. Sumo style huh?? Nice.

thanks bro...i find that the sumo style lets me drop my ass easier I am very un-flexable in my legs...I saw Powerfreak do it in one of his vids and gave it a try....

-B

[Sir J-Werk]

5 min warm up on the bike..stretch it all out...then....

Wide grip chins -
4 sets of 8 @ 160, 170, 180, 180 (weight removed)

Deads - (sumo style)
5 x 5 @ 225, 225, 225, 245, 265
(you might be asking yourself, B what the fuck is this shit....looking in my log, I found, for what ever reason, it has been a month since my last pulling day....so starting off slow...dont worry, wont last long...)

Wide grip pulldowns-
4 sets of 8 @ 110, 120, 130, 130

R.G. BOR's
5 x 5 @ 135, 135, 155, 155, 155 ( strict form, no cheating)

D.B. Rows
4 sets of 8 @ 75 all

D.B. Pullovers -
4 sets of 8 @ 60, 60, 65, 65

B.B shrugs -
4 sets to fail (8 min) - 145, 165, 195, 195
(think i am going to move these to shoulder day...buy the time i get to them my hands are fucktiwsted and i have trouble gripping the bar or dumbbell...or maybe move them to the 1st thing)

Danny did really well today, I set the pins on the power rack to about the same height as a bar with 45's and he did deads...He decided that he liked the sumo pullnig better, his form was perfect and he follows direction very well...He did a 5x5 with 65lbs....starting slow...he did well to explode up as well....

-B

Ha! Fuckwistled! It rubbed off!! LMAO!!!! Always a sign of a kick ass w/o! Hey B, how do you like the DB pull overs? Have you tried any pull overs with an ez or short straight bar? Just trying to get some opinions. Thanks Brother.

Stay Strong, stay Focused, stay Animal!
Respect.

[brandona]

Ha! Fuckwistled! It rubbed off!! LMAO!!!! Always a sign of a kick ass w/o! Hey B, how do you like the DB pull overs? Have you tried any pull overs with an ez or short straight bar? Just trying to get some opinions. Thanks Brother.

Stay Strong, stay Focused, stay Animal!
Respect.

I like the D.B pullovers..I have not yet tried the barbell or ez bar....not sure if my shoulders will like that too much...but just for you I will give them a try and let you know....

Fucktwisted explains so much with one simple word...a work of pure genius..

-B

[brandona]

Had to make the workout short today....no cardio and fewer movements here goes....

Peck deck -
reps - 4x8
Poundage - 170, 190 ( was supposed to be 180, opps), 190, 200
200 maxes out the machine, but i think i have a couple of weeks yet, 8 was tough, will stick with it till i can do 12+

Flat bench -
Reps - 3, 6, 9, 12
Poundage - 190, 165, 160, 155x8 drop set to 135 for 4
the 190 for 3 was perfect, 155 for twelve was tough...hit the 8th thought i was pushing the ceiling up....had Danny strip the 10's and pounded the rest of the set out....

Weight assisted dips -
reps - 4x8
Poundage removed - 150, 150, 150, 140
140 removed was a PR and a very strong set...getting stronger...

S.B Curls -
reps - 4x8 working on perfect form
Poundage - 70, 70, 60, 60 (hit 60 when i started to cheat)

Hammers -
reps - 4 sets to fail
Poundage - 30, 20, 20, 20
burn baby burn....curl till you can't curl no more.....

Danny had another great day in the gym, still taking it easy, but he follows direction very well...had him work on explosion on the bench...

-B

[IRBS]

Nice volume for a quick workout bro, good work.

[brandona]

Nice volume for a quick workout bro, good work.


Thanks bro...and the soreness this morning is telling me it was quite effective....

-B

[Sir J-Werk]

The bench press gauntlet hath been thrown down! ;)

Stay Strong, stay Focused, stay Animal!
Respect.

[brandona]

The bench press gauntlet hath been thrown down! ;)

Stay Strong, stay Focused, stay Animal!
Respect.


Lets get it on......but that will have to wait till next week.....worriing about wheels tonight.....

-B

[Sir J-Werk]

Lets get it on......but that will have to wait till next week.....worriing about wheels tonight.....

-B

It's okay pumpkin.... Bring the wheels.... I got those tomorrow. ;)

Stay Strong, stay Focused, stay Animal!
Respect.

[brandona]

It's okay pumpkin.... Bring the wheels.... I got those tomorrow. ;)

Stay Strong, stay Focused, stay Animal!
Respect.

Looks like 260 or 265 for 3...should be fun.....hahhaha

-B

[Sir J-Werk]

Looks like 260 or 265 for 3...should be fun.....hahhaha

-B

Son of a bitch.... I forgot about you and your squats.... Look at it this way... with the haircut you probably gained 20lbs just from less resistance! LOL

Stay Strong, stay Focused, stay Animal!
Respect.

[brandona]

Son of a bitch.... I forgot about you and your squats.... Look at it this way... with the haircut you probably gained 20lbs just from less resistance! LOL

Stay Strong, stay Focused, stay Animal!
Respect.


AHAHAHAHHAAH....just hope that I dont get pulled over on the way to the gym, cause now i look "suspect".....lol

-B

[Sir J-Werk]

AHAHAHAHHAAH....just hope that I dont get pulled over on the way to the gym, cause now i look "suspect".....lol

-B

You don't take any of your Animal supps with you to the gym do you? Hate for you to get busted for "Pakin'".....









*Crickets chriping*
















Hey! Who threw the tomato?!?

[brandona]

HHAHAHAHA....

-b

[brandona]

so no fucking gym tonight...fucking pissed off....stupid bullshit that i will not disrespect you guys with...should get my ass kicked..to make fucking matters worse, i had to call Danny and tell him...the disappointment in his voice pissed me off even more...then to make matter even fucking worse, im doing the fucking dishes and almost cut my finger off on a chipped glass...I will make this up to you bros...with my fucking blood and sweat....

-B

[Angst]

We've all done it before B, i skipped a couple workouts when i was having relationships issues just a short while back.
As long as you got your meals in, an extra day of rest won't hurt you too much.

[brandona]

We've all done it before B, i skipped a couple workouts when i was having relationships issues just a short while back.
As long as you got your meals in, an extra day of rest won't hurt you too much.

Thanks bro...it's more of a mental day i guess...shit happens...tomarrow will be painfull i promise....

-B

[hjayss]

Move those shrugs to shoulder day spread out back and shoulder real good though can really pile on weight at the end of shoulder w/o kind of hits back two time in one weak...I think it is a good idea that is what I do...

[SolidTongan]

I totally know how you feel! When you're tryin' to cut...there's nothin' more gratifyin' than addin' a few more holes to your belt. I just added another one...and it's my fourth! Keep up the gud work, bro...

[brandona]

Move those shrugs to shoulder day spread out back and shoulder real good though can really pile on weight at the end of shoulder w/o kind of hits back two time in one weak...I think it is a good idea that is what I do...

Thanks bro....not sure how the ended up on back day, but i agree that sholder day is more approriate....

I totally know how you feel! When you're tryin' to cut...there's nothin' more gratifyin' than addin' a few more holes to your belt. I just added another one...and it's my fourth! Keep up the gud work, bro...


That's awesome bro...feels good....If my pants wern't so damn big, i might be able to add another one....lol..

-B

[brandona]

Pain, Brothers, when you pay with pain, you never forget the crime....

Squats -
Reps - 3, 6, 9, 12
Poundage - 275, 245, 225, 210

S.L. Deads -
Reps - 4 x 8
Poundage - 155, 165, 175, 185

Leg Press -
Reps - 4 sets of 8
Poundage (p.p.s.) 4, 5, 5, 5

Extensions -
Reps - 4 sets of 8
Poundage - 190, 210, 220, 250x10 (thats the whole stack)

Hamflexor -
Reps - 4 sets of 8
Poundage - 40, 50, 50, 60

Brothers and sisters, I present to you, my pain...Every rep was a P.R., Squats as deep as my body would allow...Feels really good...will stick with the 275 next week, not happy with the struggle, must be smooth....Danny did really well, he did squats on the Smith, perfect form, hit parallel with out coaching..
He is doing really well and wants to come every day...

I almost forgot....I WILL NOT PUKE..... All most did after that set of 12,,,,almost...but not..

-B

[Angst]

Now that's more like it lol, nice work B

[brandona]

Now that's more like it lol, nice work B

thank you sir...like a wise man once said...just paying my dues...

-B

[Big Wides]

paying your dues is damn right B. every rep a PR, every set a stint in hell, everyday getting bigger. motovational and inspirational all wrapped into one big package, nice work bro

[brandona]

paying your dues is damn right B. every rep a PR, every set a stint in hell, everyday getting bigger. motovational and inspirational all wrapped into one big package, nice work bro

Thank you sir...I was fun to say the least....

-B

[excessive endorphins]

damn b!

2000 posts...
haha crazy..
nice job on the 275!!

[Sir J-Werk]

Are you walking bowlegged today B?

Stay Strong, stay Focused, stay Animal!
Respect.

[brandona]

Are you walking bowlegged today B?

Stay Strong, stay Focused, stay Animal!
Respect.

Shit bro...tomarrow will be killer...I really get my DOMS, two days later...second day sores....300 is well with in sight....need some more core work though...still doing a good morning in the middle....lol..

-B

[Sir J-Werk]

Shit bro...tomarrow will be killer...I really get my DOMS, two days later...second day sores....300 is well with in sight....need some more core work though...still doing a good morning in the middle....lol..

-B

I know exactly what you are talking about! Hence the reason, at this time I do some type of core exercise everyday.... I can do that and not worry about working it too much.... It's weak and I know it.... I get that and my hams/adductors/abductors brought up and I will be laying waste to the weights I leave in my wake on leg day!

Stay Strong, stay Focused, stay Animal!
Respect.

[brandona]

Smith machine sitting militarizes -
Reps - 3, 6, 9, 12
Pounds per side not counting bar -
60, 55, 50, 45

Arnolds -
Reps - 4 sets of 8
Poundage - 40, 40, 40, 45

Reverse Peck deck -
Reps - 4 sets of 8
Poundage - 130, 130, 140, 140
140 is tough, will stick with this for another week

superset side and front delts with a twist.....seated...
reps - 4 sts of 8
poundage - 20, 15, 15, 15

Close grip bench -
Reps - 3, 6, 9, 12
Poundage - 160, 155, 145, 130

Nose breakers -
Reps - 4 sets of 8
poundage - 70, 70, 60, 60x10
70 is still tough, keep cranking....

bent bar pushdowns -
Reps - 4 sets of 8
poundage - 140, 150, 160, 170

D.B shrugs - running the rack all to fail...
80, 75, 70, 65, 30 for a hellish burn...

16 min hiit cardio...

great workout..seated front and side raises are fucking nuts, no cheating, the pain was beautiful..Danny thought I was fucking nuts....Another great workout for him....

No Torrent...bumming...so went old school...went to store and got some muscle milk shakes....in the blender...banana protein, one pack of cholocate carnation instant breakfast ( i know a lot of sugar, but extra protein and carbs are ok) 1/2 cup of oats and one big scoop of low fat pb....yummy shit...big dinner of london broil and mom's beans....may have to cook more beans...fucking awsome..but a total ass bomb inthe making.....sorry baby..

-B

[excessive endorphins]

numbers are going up b!

considering powerlifting once u get a great structure going??

[brandona]

numbers are going up b!

considering powerlifting once u get a great structure going??

You know i might...but right now I like the G powerbuilding idea...be the biggest, baddest mother I can be...but if I can get my strenght up enough, it would be cool to do a powerlifting meet.....

-B

[excessive endorphins]

You know i might...but right now I like the G powerbuilding idea...be the biggest, baddest mother I can be...but if I can get my strenght up enough, it would be cool to do a powerlifting meet.....

-B

hell yeah..
im powerbuilding too

[Angst]

You know i might...but right now I like the G powerbuilding idea...be the biggest, baddest mother I can be...but if I can get my strenght up enough, it would be cool to do a powerlifting meet.....

-B

Yo B, I know that everybody's different, but I found that my strength has increased quiet a bit in the past few weeks for a couple reasons. First, I'm getting more calories in, second, I drink ST mixed with Storm pre-workout (I'm loving it), and I've also started taking N1-T.
Just thought I'd share my "secret" for strength gains lol.

[brandona]

Yo B, I know that everybody's different, but I found that my strength has increased quiet a bit in the past few weeks for a couple reasons. First, I'm getting more calories in, second, I drink ST mixed with Storm pre-workout (I'm loving it), and I've also started taking N1-T.
Just thought I'd share my "secret" for strength gains lol.

Thanks for the inside info...I am going to send away for some shock/storm samples and see what happens....i have been slowly adding some cals back in, have to make sure the cardio is up too...still trying to loose the baby fat....I have been pondering m-stak and NT-1 as well....we shall see what the future holds.....

-B

[brandona]

Well, it's been about 6 months of the most intense training of my life..There is always room to step it up a notch and it will....Anyways here are some changes in the ol' body that I have noticed...Last night while doing front militaries, i noticed that i , under load, can see a seperation between the bi's and tri's in the inside of my arms....my sholders, chest and arms are growing and becoming more defined, the horseshoe on my tri's are growing every day....the belly is getting smaller, as is the ol' fat ass......my legs are getting bigger, my left thigh is much larger than my right, due to past injuries...the outer quad sweep on the left is coming along nicely...the right leg is slowly coming up to match the left...My strength is raising every workout and the form is getting better with each rep....engery levels are high..conditioning is great.....can't wait to see what the future holds....

-B

[Sir J-Werk]

I think it's time for some update pics Brother! ... Come on! It's the weekend and you know you want to show off the new hair-do! ;)

Stay Strong, stay Focused, stay Animal!
Respect.

[brandona]

I think it's time for some update pics Brother! ... Come on! It's the weekend and you know you want to show off the new hair-do! ;)

Stay Strong, stay Focused, stay Animal!
Respect.

Gotta find the camara...hahah....got the house tore up right now making room for the little animal...i'll see what i can do.....trimmed the ol' beard down too...got sick of trying to pull oatmeal out of it....

-B

[brandona]

Here goes....

5 min warm up one bike and streatch...legs were sore after yesterday..more on that in a minute...

Weight assisted chins -
reps - 4 sets of 8
Poundage removed - 140, 150, 180, 180
140 was tough, 150 burned me out....180 was perfect after all that....

Deads -
Reps- 5x5
Poundage - 225, 275, 285, 295, 305
305 was tough, almost got stuck at bottom...but i got them all, last one with a mighty yell

Wide grip pulldowns -
reps - 4 sets 8
Poundage - 130, 130, 140, 150
150 was tough, a bit of cheating, try to never do that, but hey...what the fuck

B.B. Rows -
Reps - 5X5
Poundage - 145, 155, 165, 175, 175
175 was tought, but oh so good...

d.b. rows -
reps - 4 x 8
poundage - 80, 80, 75, 75

Pullovers -
reps - 4 x 8
Poundage - 70*, 65, 65, 65
1st set was with barbell...did not like it, the elbows and wrists screamed...so switched to dumbell

20 mis of cardio on recubent....Danny did well, starting to add weight, form was good, still needs work, but he did good....

-B

Almost forgot...yesterday we did somthing different...we did medicine ball tosses and twists, abs, and then we found some jump ropes...what we did was go till we hit 25 good jumps, back and forth....That was the 1st time i have jumped rope in probley 20 years...once i found a long enough rope, i did pertty good.....

[brandona]

Here goes....

Peck deck -
Reps 4 sets of 8
Poundage - 180, 190, stack, stack

Incline bench -
Reps - 3, 6, 9, 12
Poundage - 135, 135, 135, 130

Flat bench -
Reps - 3, 6, 9, 12
Poundage - 195, 185, 155 (4 forced), 135 (1 forced)
Weight assisted dips -
Reps - 4 sets of 8
Poundage removed - 140, 140, 140, 130

B.B. curls -
Reps - 2 sets of 8
Poundage - 80 both

Incline D.B. curls -
Reps - 4 sets of 8
Poundage - 35 all

EZ bar preachers ( long, fat bar +)
reps - 4 sets of 8
Poundage - 20, 40, 40, 50

Concentration curls -
Reps - 4 sets of 8
Poundage - 30 all

Cardio HIIT for 16 mins....

Good workout, hit the incline before flat bench do to availably of the bench..Either I greatly underestimated my incline strength or just had a great day, cause I hit a 30lb PR on the set of 3, pretty easy...the 195 on flat was pretty easy...Today I problems with the larger sets, I was running out of juice, but Danny was there to save the day....Having a partner on bench day is awesome, cause I am not afraid to kill myself....hahah.....Dips are getting easier and the weight is adding up there fast...

Goals that I should be able to hit fairly soon....
225 bench for three
315 squats for three
350 deads for five..

If i keep hitting it hard, I want these numbers before the baby is born..

-B

[hjayss]

Keep on pushig you will pass that shit up and it will be a memory..

[Angst]

This is what being Animal is all about bro, making something happen through hardwork and dedicated. Should be very proud of yourself B

[Pokoritel]

Glad everything is turning out well for ya Brandona. Hard work always pays off. Your workouts are lookin great too. I see you train chest the G Diesel style as well. I've been doing it that way for a little while starting off with low reps and high weight. My chest looks thicker and overall strength has gone up. Peace

[brandona]

Keep on pushig you will pass that shit up and it will be a memory..

Thanks bro...Time to get my strength up to par with my size....
-B

This is what being Animal is all about bro, making something happen through hardwork and dedicated. Should be very proud of yourself B

I am, and knowing that I have you guys at my back makes a huge diffence...Animal for life..

-B

Glad everything is turning out well for ya Brandona. Hard work always pays off. Your workouts are lookin great too. I see you train chest the G Diesel style as well. I've been doing it that way for a little while starting off with low reps and high weight. My chest looks thicker and overall strength has gone up. Peace

G Diesel is the man with the plan...I was doing incline dumbells before, but the incline barbell seems to be much more effective...I like it...

-B

[Space Cowboy]

Yo B, I know that everybody's different, but I found that my strength has increased quiet a bit in the past few weeks for a couple reasons. First, I'm getting more calories in, second, I drink ST mixed with Storm pre-workout (I'm loving it), and I've also started taking N1-T.
Just thought I'd share my "secret" for strength gains lol.


Exactly the same here. Takin SHOCK/STORM pre with N1-T tabs (also TORRENT pwo), and calories are being bumped up, and the strength and hardness in my muscle has increased significantly (no not that muscle!)


EASI

[brandona]

Exactly the same here. Takin SHOCK/STORM pre with N1-T tabs (also TORRENT pwo), and calories are being bumped up, and the strength and hardness in my muscle has increased significantly (no not that muscle!)


EASI

Asked for some samples of st and storm and hopefully will be able to get to the NT-1 soon....thanks for stopping by...

-B

[brandona]

So nothing too heavy....low engery, low water, knees really sore....

Front squats -
2 sets of 10 with 110 lbs...
Fucking hurt my arms....oh well...good way to warm up and form was perfect..

Back squats -
3 sets of 10 with 210....
Speed and form work today...

S.L. Deads -
reps - 4 sets of 8
Poundage - 165, 175, 195, 205

Leg Press -
Reps - 4 sets of 8
Plates per side - 4, 5, 5, 6x12

Extensions -
Reps - 4 sets of 8
Poundage - 210, 220, 240, stackx12

Hamflexor -
Reps - 4 sets of 8
Poundage - 50, 50, 60, 60

Adductor -
3 sets to fail - 110, 120, 120

Abductor -
3 sets to fail - 130, 140, 150

Going to start doing the add and abd and front squats for warm ups...Was a good day, nothing heavy, knees where sore as hell...Have to get used to the front squats again, been a long time.....Danny did real well, added 20 to just about every excersise today, form was great on squats, he stuck to the smith again...

-B

[Sir J-Werk]

Nothing wrong with a maintenance day Brother.... You're still movin' the plates and that's all that matters.... Sounds like Danny is going to be catchin up to ya!

Stay Strong, stay Focused, stay Animal!
Respect.

[hjayss]

for that left leg on single leg moves do the left leg first match it with right leg no more no less theat left will come along like the rabbit looking for those trix..good work outs bro...

[brandona]

Nothing wrong with a maintenance day Brother.... You're still movin' the plates and that's all that matters.... Sounds like Danny is going to be catchin up to ya!

Stay Strong, stay Focused, stay Animal!
Respect.

Shit as soon as he hits puberity, I'm fucked....loll....maintenance day did good on the body, but hard on the mind...but the kness are the boss some days....used to think the old guys were full of shit when they said the rain would fuck with them....now I live that shit....

-B

for that left leg on single leg moves do the left leg first match it with right leg no more no less theat left will come along like the rabbit looking for those trix..good work outs bro...

I will give that a try next week bro...It's coming up, but slowly....

-B

[brandona]

Here goes boys...

Seated militarizes on the smith -
Reps - 3, 6, 9, 12
Poundage per side not counting the bar - 65, 55, 50, 45

Used a different smith this week and it felt much different, harder, but pushed through any way....

Arnolds -
Reps - 4 sets of 8
Poundage - 40, 40, 45, 45X6

Reverse peck deck -
Reps - 4 sets of 8
Poundage - 130, 140, 140, 140

superset side and front delts (side seated, fronts standing)
Reps - 4 sets of 8
Poundage - 20 then 20 fronts and 15 sides for 3 sets

Close grip bench -
Reps - 3, 6, 9, 12
Poundage - 175, 165, 155, 135

Nose breakers -
Reps - 4 sets of 8
Poundage - 70 all (fuck'n finally)

Pushdowns (bent bar) -
reps - 4 sets to fail
Poundage - 150, 150, 160, 160, drop set to 80 for a burn the fuck out....

D.B. Shrugs -
run the rack, all to fail
80, 75, 70, 45

cardio 16 mins hiit...that sucked, knees are still sore...what are you going to do.....

Still getting stronger every rep...feels good...

-B

[IRBS]

Sweet volume bro, I like high volume on shoulder days, just kills it!!! Nice work!

[brandona]

Sweet volume bro, I like high volume on shoulder days, just kills it!!! Nice work!

Thanks bro....toasted 'em good.....

-B

[Sir J-Werk]

B, pumpin' the volume and the weight! .... Most excellent Bro.... Christ, did I just quote Bill and Ted? Lmao!

Stay Strong, stay Focused, stay Animal!
Respect.

[brandona]

B, pumpin' the volume and the weight! .... Most excellent Bro.... Christ, did I just quote Bill and Ted? Lmao!

Stay Strong, stay Focused, stay Animal!
Respect.

Show'n your age with that one bro....lol....Bill S. Preston Esq.......shit i remember it too...damn......lol......

-B

[Sir J-Werk]

My name in Latin class was Rufus... don't think I didn't catch shit for that too.... Nothing like quoting that moving in latin! LMAO!

Stay Strong, stay Focused, stay Animal!
Respect.

[brandona]

My name in Latin class was Rufus... don't think I didn't catch shit for that too.... Nothing like quoting that moving in latin! LMAO!

Stay Strong, stay Focused, stay Animal!
Respect.

awe the good old days......hahaahha......Rufus....classic....

-B

[brandona]

So, I decided that today was a good day to get out of the gym and play in the sun...Being 106 out today, we waited till about 6 pm and then headed to the school, basketball in hand....

So the plan was to play to 22 ( no threes) and when you missed a shot, you had to sprint from baseline to mid court and back...well...

After the 1st 5 missed shots, we decided that we would soon die and maybe we should just play ball...It took us 45 mins to play to 22, Danny beat me by a shot..shit it has been about 30 years since I shot a basketball...Between the horrible shooting, running the ball down, and two football players pushing each other around for 45 min, it was one hell of a cardio session....may become a perment Friday thing....

-B

[hjayss]

B, pumpin' the volume and the weight! .... Most excellent Bro.... Christ, did I just quote Bill and Ted? Lmao!

Stay Strong, stay Focused, stay Animal!
Respect.
yeah you did...takes me back bro wow....

[Angst]

That's a good way to do cardio B, I used to play basketball in high school, it was a blast. As for cardio, I like to invite a couple buddies over and play football, it sure beats the treadmill lol

[brandona]

That's a good way to do cardio B, I used to play basketball in high school, it was a blast. As for cardio, I like to invite a couple buddies over and play football, it sure beats the treadmill lol

Yea, I was sucking dust..shit, it has been way too long...time to get back out side and get my sprint on....

-B

[brandona]

Yesterday after spending two hours in 100 deg heat, I passed the fuck out after slamming a huge steak and some taters...So today was a make-up back day...ne deads, but I came up with something nice and sick...

Wide Grip chins -
Reps - 4 sets of 8
Poundage - 140, 140, fuck...180, fuck me....190...

Wide Grip Pull Downs -
Reps - 4 sets of 8
Poundage - 140, 140, 150, 150 little cheating on the last set....

T-Bar Rows - yea boy....
Reps - 4 sets of 8
Poundage - number of 25's - 3, 5, 5, 5..fuck ya...burning now...

Wide Grip Machine Rows -
Reps - 4 sets of 8
Poundage - 170, 180, 180, 150 burn out....

Reverse grip B.B. Rows -
Reps - 5x5
Poundage - 155, 175, 175, 175, 185

D.B. PUllovers -
Reps - 4 sets of 8
Poundage - 65, 70, 70, 70

hanging leg raises - 5x10
laying leg raises - ass off ground - 3x10
hyper extensions - 5x10

1st time using chalk, makes big difference, was about shit 85 in the gym, which is cool when it is over 100 outside. Danny had trouble with the t-bars, think cause he is short...good workout...deads next week..

-B

[Lowdown5]

That is one kick ass workout Bro. Rest up, you earned it.

[brandona]

That is one kick ass workout Bro. Rest up, you earned it.

Thank you sir...felt good...chest tomarrow....

-B

[Angst]

Yea bro those T-bars are tough, make sure he got the form down first. Damn you made me hungry for steak, I just might head out for Outback steak house tonight, 'cause I'd ruin a nice piece of steak with my cooking skills lol

[brandona]

Yea bro those T-bars are tough, make sure he got the form down first. Damn you made me hungry for steak, I just might head out for Outback steak house tonight, 'cause I'd ruin a nice piece of steak with my cooking skills lol

good shit bro...big ass round steak form Sam's club with fired taters....damn...wish i had another one....lol....yea his form was pretty bad...he only did the bar...have to work on that....

-B

[Pokoritel]

High volume just the way I like it. I only used chalk once in my entire few years of training and it made the workouts much different and better. But then again I want to hit the same numbers with my own grip strength.

[brandona]

High volume just the way I like it. I only used chalk once in my entire few years of training and it made the workouts much different and better. But then again I want to hit the same numbers with my own grip strength.

I am only going to use it on back day, my hands get tore up pretty bad...plus it is getting damn hot and keeping your hands dry is getting to be a challange....but I feel ya...no straps, force them meat hooks to grow...

-B

[Pokoritel]

I am only going to use it on back day, my hands get tore up pretty bad...plus it is getting damn hot and keeping your hands dry is getting to be a challange....but I feel ya...no straps, force them meat hooks to grow...

-B

Ya I am getting the same thing, last time my calluses just ripped off and had a little blood. After that it was difficult to grip the bar. Now my palms are getting sweaty during the workouts. Not a bad idea at all. I think I am going to get some chalk too. Peace

[brandona]

Gots me some Torrent, Pump, protien, and some NT-1 on the way....fun, fun, fun...been with out the Torrent for two weeks..sucks balls....

-B

[brandona]

So, I got my fat ass out of bed at 445 is morning, got my stuff, kissed Stacy and headed off to the gym....Love that gym smell, coffee stinks like dog shit, but that gym smell...hhhhmmmmm!!...On the Precore for some good ol' fashion HIIT toture....2 min warm up to shake the cobwebs and then hit it...30 sec at about 80% and then 30sec balls to the wall...changing the reseistance from 3 to 7-9 on each interval....went as hard as i could, almost 300 cals in 18 mins...streatch for about 10 mins, hammys were very tight...and the on to some calves....

Standing raises - 3 sets to fail
Seated raises - 3 sets to fail
Standing body weight raises all to fail....right leg, then left leg and then both legs....streatch them back out again....

50 reps on crunch machine, then I realized that I had killed abs yesterday...oh well, they need it....

After it was all said and done clocked in at 290lbs....but the clothes are fitting looser than ever....how knows....calves are virbating right now....love it....

I will do morning cardio M,W,F...doubling up with a cardio secession after lifting in the evening.....burn baby burn.....

-B

[Toni69]

Morning cardio does suck initially, but I always find that once I start, I feel a hell of a lot better and once its said and done...I feel fantastic, like I really accomplished something. Unfortunately, I dont get the opp to do early morning cardio too often...but if I have the chance I do it, like it or not.

Keep it up...bustin ass here...awesome drive and dedication!

[brandona]

Morning cardio does suck initially, but I always find that once I start, I feel a hell of a lot better and once its said and done...I feel fantastic, like I really accomplished something. Unfortunately, I dont get the opp to do early morning cardio too often...but if I have the chance I do it, like it or not.

Keep it up...bustin ass here...awesome drive and dedication!


I really am not a morning person, I like to sleep....But when work needs to done.....I feel really great right now and so hungry I could eat a horse....Snack time......

-B

[Sir J-Werk]

B, if it makes you feel any better, you were sleeping vicariously through me at 445am.... What can I say? ... I do what I can for ya Brother! ;)

Stay Strong, stay Focused, stay Animal!
Respect.

[brandona]

B, if it makes you feel any better, you were sleeping vicariously through me at 445am.... What can I say? ... I do what I can for ya Brother! ;)

Stay Strong, stay Focused, stay Animal!
Respect.



hahahaah...thanks for the help bro, I be needing ya 3 times a week...let me know if you cant make it.....

-B

[Sir J-Werk]

hahahaah...thanks for the help bro, I be needing ya 3 times a week...let me know if you cant make it.....

-B

Lol... Trust me, I got your back 120% on this! ;)

Stay Strong, stay Focused, stay Animal!
Respect.

[brandona]

Lol... Trust me, I got your back 120% on this! ;)

Stay Strong, stay Focused, stay Animal!
Respect.

What a stand up guy...knew i could count on ya bro....

-B

[brandona]

Dont know what the fuck was up, but I was dragging ass in the gym tonight, Im sure there is many fucking reasons, but I dont really care....gave it everything I had and that is all that matters....here goes...

Peck Deck -
Reps - 4 sets of 8
Poundage - 190, 200, 200, 200
well that went well....200 is the stack...

Flat bench -
Reps - supposed to be 3, 6, 9, 12 but ended up being 3, 3, 3, 3, 12
Poundage - 205x1? what the fuck, that's it motherfucker, now I am fucking pissed......
185x3 easy, 195x3 easy, 200X3easy, 205x3 doable...gotta motherfucker...
then 155x12 which was fail....so what the fuck happened? I think that I did not warm up enough and the jump was too great...lesson learned...

Incline bench -
Reps - 3, 6, 9, 12
Poundage - 155, 145, 135, 120

Weight assisted dips -
Reps - 4 sets of 8
Poundage removed - 140, 140, 150, 180x12

B.B curls -
resp - 2 sets of 8
Poundage - 80 all

Incline d.b. curls -
reps - 4 sets of 8
poundage - 35, 35, 30, 30

ez bar preachers - long, fat bar
reps - 4 sets of 8
poundage each side not counting bar - 20, 20 both wide grip, 10, 10 both narrow grip, strong squeeze at top

Concentration curls -
4 sets of 8 with 30....

P.M. Cardio - 16 mins on random on recubent, level 8/12

good workout even if i was draggin ass...Danny did good, getting stronger...time for bed...leg torture tomarrow....

-B

[Nightshift]

We all have those days!! Way to dig deep and bang out those sets!

[Bam Bam]

Big Brandona. Nice workout bro. Way to push thru although you were draggin. Lucky us we both got wheels tomorrow. Rest up.

[hjayss]

Wow looks like a long day for you bro your arms and chest have to be damn neer falling off lol..you got in all the right movements for some good growth...

[brandona]

Nightshift, Bam Bam, Homer J... Thanks for stopping by bros...another long, hot day today, but I gots something for ya..here goes.....


Abductor warm up -
3 sets to fail - 120 all

Adductor warm up -
3 sets to fail - 150 all

I dont fit well in these machines, but I like what they are doing for me, squats feel so much better after these...

Front squats -
Bar for a ton, 95 for 10
Still getting used to these, it's like my sholders are too big, but that cant be right, gotta keep fighting...

Squats -
Warm ups - 95 for a ton, 135 for 10i, 215 for 5, 225 for 5 and then....
285x3, 255x6, 235x9, 215x12 saw fucking Twetty bird after that one....
285 was hard on the lower back, need more core work...

S.L. Deadlifts -
4 sets of 8 @ 185 for all...
Still seeing Tweety Bird as this point....

Leg Press -
4 sets of 8 with 5 plates per side...went as deep as i could...

Extensions -
4 sets to fail with 220..fucking burn baby!!!!

Hamflexor -
8x50, 8x50, 35 to fail, 35 to fail....love the pump in the hammys, cant fucking walk....yea.....

Danny did great today, nice and deep on his smith squats, added 20 lbs to his PR...next week he is getting on the barbell..no choice...hahhahahha...Spent the morning in the sun, assembling parts for a customer and loading them on his trailer. It was nice and hot in the gym too, when i left, my shirt was soaked through...love that shit....


-B

[eblnyc]

nice volume.hows your legs feeling? hopefully painful.

[Bam Bam]

Nice leg session bro. Do you see results doing the adductor and abductor machines? If so what are they? A little inside joke between me and my dad is that those machines are "estrogen-ridden." But shit if they are workin I may have to try em out. Only time ive ever done them was in physical therapy.

[Nightshift]

Great lag workout brother!! I was thinking of re-visiting those two machines myself. Training at 6am, there isn't many people there, so the possibilities are endless!

[IRBS]

nice work bro!!!

[Giant Killer]

B, you are gonna' love those Front Squats when you get them nailed. The only thing as close to rewarding as Squats on leg day are Front Squats. I was crankin' out 95 for awhile there to get the balance, as you're doing. Now I'm up to 155, not yet to working sets, still nailin' that groove. A very rewarding excersize that I can feel already is going to make those quads and sweep GROW like a motherfucker.

[brandona]

Hey, I'm a popular guy today......

nice volume.hows your legs feeling? hopefully painful.

Painfully and wobbley as hell...then I did cardio this morning...love to hate myself.....

Nice leg session bro. Do you see results doing the adductor and abductor machines? If so what are they? A little inside joke between me and my dad is that those machines are "estrogen-ridden." But shit if they are workin I may have to try em out. Only time ive ever done them was in physical therapy.

Usally when I do squats the 1st 10 reps of so, I have a pain in my left hip, I would guess it is my hip flexor cause of the location, no matter how well i stretch it out...After doing the adductor and abductor yesterday, no pain, I felt way better streatched out and much more flexable....I'm willing to take a lot of ribbing for that.....

Great lag workout brother!! I was thinking of re-visiting those two machines myself. Training at 6am, there isn't many people there, so the possibilities are endless!

Hit em up, worth time in my opnion...

nice work bro!!!

Thanks Bro, feels great to be creeping up on 300 again...

B, you are gonna' love those Front Squats when you get them nailed. The only thing as close to rewarding as Squats on leg day are Front Squats. I was crankin' out 95 for awhile there to get the balance, as you're doing. Now I'm up to 155, not yet to working sets, still nailin' that groove. A very rewarding excersize that I can feel already is going to make those quads and sweep GROW like a motherfucker.

Fuck bro...they suck ass...but i will keep going till i find the groove..either need a smaller neck or a bent bar...lol...

-B

[brandona]

So I was late getting up, had to pack my lunch, cause I did not do it last night...Then I had to pack the gym bag..cause I did not do it last night....I was going to do 30 hard mins, But because I was late, I did the 16 min HIIT on the recubent...fucking sucked ass....then a ton of streatching, which I need to do more of...and then on to 50 reps on the crunch machine at 150lbs...shower and out...just got to work on time.....

Will hit up sprints and football drills with Danny in the park tonight....

-B

[Pokoritel]

B, you are gonna' love those Front Squats when you get them nailed. The only thing as close to rewarding as Squats on leg day are Front Squats. I was crankin' out 95 for awhile there to get the balance, as you're doing. Now I'm up to 155, not yet to working sets, still nailin' that groove. A very rewarding excersize that I can feel already is going to make those quads and sweep GROW like a motherfucker.

Oh man I tried front squats a little while back and that shit really seperates the men from the boys. Its much harder. Thanks for the reminder I am going to throw it in today in my leg routine. Peace

Also, The workouts are looking good B. Hard work always pays off. Peace

[brandona]

Oh man I tried front squats a little while back and that shit really seperates the men from the boys. Its much harder. Thanks for the reminder I am going to throw it in today in my leg routine. Peace

Also, The workouts are looking good B. Hard work always pays off. Peace

Thanks Bro...I hit the scale this morning and was about 294...not sure what the hell is going on...My clothes are fitting much looser every day and one of the guys at the shop this morning commented on how my face looks thinner...I know I am putting on some muscle, it has no choice but to grow, but that much? Morning cardio and perhaps another diet adjustment will help, maybe try an Ox approach and cut out carbs all toghter for a while, well save for morning and post workout....already eating a good amount of fats with almonds....we will see what happens...

Hit them front squats bro, have to learn to love dem bitches...

-B

[brandona]

so cardio tonight was sprints in the park, along with some footwork drills....and some up hill sprints to finish it all off....good shit, een after a heavy squat day...

-B

[brandona]

So, I got in to a huge fight with myself last night...I got some great diet advice from Ox and was mulling it over...I had to make a decission....What do I want right now? Do I want to be as strong as I can, maintain my current body weight and push the big weight? Or do I want to finish what I started and get rid of this baby fat? Went back and forth with this in my head for a while last night while in bed, then it happened...I went to the bath room and looked in the mirror and knew what had to be done...Stay the course, get rid of this disgusting fat...

So here is the plan....I am going to give Ox's Pre contest diet a spin, his base, extremly low carbs, and by that I mean, only Torrent on workout days, that's it...and if I dont get the resluts I want, then the Torrent goes away as well....

High portien, high fat and we are off....

I was thinking last night that I will stay on the same diet and just work harder, should work right? But how stupid would i be to ignore this great advise from Ox? Cnat hurt anything to try, and I have stalled out some...

I started NT-1 last night so I will stay with that, lift as hard as I have been and just have to be humble, if the weights dont go up, I will just have to go as hard as I can and live with it....

I will keep the same split and rep range, squeezing every bit of strenght out of my body, forcing the muscles to grow....Cardio will be taken to a new level...morning and after workout sessions, as I am doing along with the sprint work two days a week and a game of basketball either saturday night or sunday....

Time for a change bros....gotta re-mold this lump of fat I call a body. There has been good progress, but there is room for much,much, much more....

-B

[IRBS]

So, I got in to a huge fight with myself last night...I got some great diet advice from Ox and was mulling it over...I had to make a decission....What do I want right now? Do I want to be as strong as I can, maintain my current body weight and push the big weight? Or do I want to finish what I started and get rid of this baby fat? Went back and forth with this in my head for a while last night while in bed, then it happened...I went to the bath room and looked in the mirror and knew what had to be done...Stay the course, get rid of this disgusting fat...

So here is the plan....I am going to give Ox's Pre contest diet a spin, his base, extremly low carbs, and by that I mean, only Torrent on workout days, that's it...and if I dont get the resluts I want, then the Torrent goes away as well....

High portien, high fat and we are off....

I was thinking last night that I will stay on the same diet and just work harder, should work right? But how stupid would i be to ignore this great advise from Ox? Cnat hurt anything to try, and I have stalled out some...

I started NT-1 last night so I will stay with that, lift as hard as I have been and just have to be humble, if the weights dont go up, I will just have to go as hard as I can and live with it....

I will keep the same split and rep range, squeezing every bit of strenght out of my body, forcing the muscles to grow....Cardio will be taken to a new level...morning and after workout sessions, as I am doing along with the sprint work two days a week and a game of basketball either saturday night or sunday....

Time for a change bros....gotta re-mold this lump of fat I call a body. There has been good progress, but there is room for much,much, much more....

-B


All you need is a gameplan, which you got, now go to town!!!

[brandona]

All you need is a gameplan, which you got, now go to town!!!

You go it bro....Ego got a lift last night...A high school freshman could not beat the old man up the hill on the sprints....that felt good and bad...good cause I knew I was giving it my all and smoking him, bad cause I am not sure if he is pushing himself hard enough....we will fix that.....

-B

[Angst]

What are pain meds?... lol

[brandona]

What are pain meds?... lol

not sure, I hear stories told of them...some mysterious pills that stop you from growing....hahaah....

-B

[Angst]

Contest diets suck even more lol. Best of luck with the diet bro, stick with it no matter what. Don't know if you already are, but you may want to throw in Animal Cuts along with the diet.

[IRBS]

You go it bro....Ego got a lift last night...A high school freshman could not beat the old man up the hill on the sprints....that felt good and bad...good cause I knew I was giving it my all and smoking him, bad cause I am not sure if he is pushing himself hard enough....we will fix that.....

-B

Never a bad thing to boost the ego...until he pushes hard enough, haha. Good job bro!!! Show those punk kids!!! LOL!!

[krazyassmexican]

i dont think they are punk kids is just that sometimes we dont have the same power to do the stuff somebody else is doing like me when i started working out i was so fucking fat that it was hard for me to squat 2 sets of 8 reps just with my body weight rite now i am rocking 300lbs of iron on my traps or it was to hard for me to walk on the treadmill at 3.0 pace rite now i do sprints like i am being chase by la "migra" and i dont get tired easilyNever a bad thing to boost the ego...until he pushes hard enough, haha. Good job bro!!! Show those punk kids!!! LOL!!

[IRBS]

i dont think they are punk kids is just that sometimes we dont have the same power to do the stuff somebody else is doing like me when i started working out i was so fucking fat that it was hard for me to squat 2 sets of 8 reps just with my body weight rite now i am rocking 300lbs of iron on my traps or it was to hard for me to walk on the treadmill at 3.0 pace rite now i do sprints like i am being chase by la "migra" and i dont get tired easily

Haha, I wasnt being serious bro. You'll understand when you get older...and I'm not even that old...yet, haha. Just some sarcasm little bro, no worries.

[brandona]

Contest diets suck even more lol. Best of luck with the diet bro, stick with it no matter what. Don't know if you already are, but you may want to throw in Animal Cuts along with the diet.

I am trying the Universial Fat Burners right now, but may add some Cuts, we will see how it goes...The diet will be hard, but I know that I am ready for the task....

-B

Never a bad thing to boost the ego...until he pushes hard enough, haha. Good job bro!!! Show those punk kids!!! LOL!!

hahaah....I am hoping that I can push him hard enough that he wants to kill me, then the fire will be lit, then he will be ready to demand that starting position...untill then, I hope he likes my ass, cause that is all he will see...

-B

i dont think they are punk kids is just that sometimes we dont have the same power to do the stuff somebody else is doing like me when i started working out i was so fucking fat that it was hard for me to squat 2 sets of 8 reps just with my body weight rite now i am rocking 300lbs of iron on my traps or it was to hard for me to walk on the treadmill at 3.0 pace rite now i do sprints like i am being chase by la "migra" and i dont get tired easily

La migra....hahahaha....run, brother, run....ahahaha...thanks for stopping by bro...

-B

[brandona]

Shoulders always take me down a notch, brings me down to earth and shows me how much work I have yet to do...

Militaries - seated on the smith, pounds pre side, not counting the bar -

3 x 65
6 x 55
9 x 55
12 x 55

dont like the smith, feels like I am pushing out harder than I am pushing up...

Arnolds ss with upright rows -
arnolds -
8 x 45
8 x 40
8 x 30
8 x 30
Upright rows -
8 x 60 for 4 sets

Reverse Peck Deck -
8 x 140
8 x 140
8 x 140
12 x 120 for a burn out....

SS front and side delts -
8 x 20
8 x 15
8 x 15
8 x 15

Close grip bench -
3 x 185
6 x 175
9 x 160
12 x 140

Nose breakers -
8 x 70
8 x 70
8 x 70
12 x 60 elbow was getting sore...

Pushdown w/ bent bar -
8 x 150
8 x 160
8 x 160
12+ x 60 burn, baby burn

B.B. shrugs - all to fail
185 x 15+
205 x 8+
225 x 10+
315 x 2
135 x 20+

been a while for me on the barbell shrugs, 315 was nice, if only for two, i surprised myself, hel the 225 for 10+ was a shocker...hold for a one count at top..

cardio - 20 min on recubent...

Good work out even with the shitty militaries..got to be pacient...back tomarrow....

-B

[Lowdown5]

That's a good workout Bro, and I hear ya about not liking the Smith, I only use it if I have to.

[IRBS]

dont like the smith, feels like I am pushing out harder than I am pushing up...



Agree'd. You may want to give seated BB Militaries or Push Presses some time in your rotation. I think you would see some great carryover to your overall strength.

Good work though bro,killer volume as usual!

[brandona]

That's a good workout Bro, and I hear ya about not liking the Smith, I only use it if I have to.

Yea, thought i was doing myself a favor, being able to push more weight than normally, but it sucks....

-B

Agree'd. You may want to give seated BB Militaries or Push Presses some time in your rotation. I think you would see some great carryover to your overall strength.

Good work though bro,killer volume as usual!

Thanks bro...I'm feeling the push presses, will be good for Danny, great explosions for football....

-B

[B.C.]

I was used to using a SM for shoulder presses too, thought I was saving myself some shoulder pain. You are definitely right about pushing out more than up...our SM broke, so I tried to do it with just a barbell. I was putting up 155 for easy 12 sets, so I dropped to 135 for the barbell, and nearly hurt myself. My shoulders forgot which way to go, and I eneded up just dropping the bar behind my neck and squatting it back up. Embarrased as hell, and a little tweaked in the shoulder girdle, I walked over to the DB rack, and went to work. I'm just going to have to start out lighter again, and work my way back up, but no more SM shoulder presses for this guy.

[Nightshift]

Your workouts are awesome as always! Good luck with the diet!

[brandona]

I was used to using a SM for shoulder presses too, thought I was saving myself some shoulder pain. You are definitely right about pushing out more than up...our SM broke, so I tried to do it with just a barbell. I was putting up 155 for easy 12 sets, so I dropped to 135 for the barbell, and nearly hurt myself. My shoulders forgot which way to go, and I eneded up just dropping the bar behind my neck and squatting it back up. Embarrased as hell, and a little tweaked in the shoulder girdle, I walked over to the DB rack, and went to work. I'm just going to have to start out lighter again, and work my way back up, but no more SM shoulder presses for this guy.

I agree, I am done with the smith...next week is push presses from the chest...gonn'a make Danny cry...ahahahahhah...

-B

Your workouts are awesome as always! Good luck with the diet!

Thanks bro, been a slow week, been tired and not sure why the hell is wrong...oh well...just keep pounding...

-B

[brandona]

Here is how it went down....

Chins - narrow grip, hands facing, 4 different grips....
4 sets of 8 at 180 each...

Deads - conventional pulling feels good today...
275 x 5
295 x 5
315 x 5
325 x 1*
225 x 5
225 x 5
* so what happened there? not sure, just did not feel right, felt like shit, or maybe it was self doubt creeping in...that one reps was easy, nice and strong, something just felt wrong, so dump 100 lbs and rep it out...

Wide grip pulldowns -
140 x 8
140 x 8
140 x 8
150 x 8

t-Bar rows - number of 25's on the bar..
8 x 4
8 x 5
8 x 5+a 10
8 x 4+ a 10

Wide grip machine rows -
150 x 8
160 x 8
160 x 8
160 x 8

reverse grip barbell rows -
155 x 5
155 x 5
155 x 5
155 x 5
135 x 12

Dumbell pullovers -

3 sets of 8 with 70lbs

Was tired again today, that was all i had in the tank..gave it my all, the weights are the same or 10 lbs last from last week...Danny did a ton of form work on the deads today, but he did pull 135 5 times, so that was good..

-B

[IRBS]

Yea, thought i was doing myself a favor, being able to push more weight than normally, but it sucks....

-B



Thanks bro...I'm feeling the push presses, will be good for Danny, great explosions for football....

-B

Exactly, PP builds strength and endurance, it definately kills me, I know that!!

[brandona]

Exactly, PP builds strength and endurance, it definately kills me, I know that!!

That's what Im thinking...time to bring some pain....1st set will be hang cleans to push press...got to get them cleans worked in...

-B

[brandona]

Here it is everyone...the new game plan...Brandon's version of the mighty Ox's zero carb pre-contest diet...

12 week diet starting on July 2nd and ending on Sept. 17th...The contest? To get in to the best shape I can before the birth of my 1st child, due Oct. 1st..

I have had great strength gains and have dropped about 25lbs of nasty fat, but it is time to step this shit up a notch. I will keep the same split and same rep range for 6 weeks, then we will re-address it and see what is working and what is not...I expect some strength losses, but will fight that shit as hard as I can..

Morning cardio three days a week, will keep with the HIIT that I am using and see how that works with the diet.....plus the eveing cardio that I will be doing with Danny..

Current stack will be...Pak, Protien, Pump, N1-T, Fish Oil, Torrent on weight training days only...No Fat burners, No cuts for 6 weeks and then we will see how it's going....

food and shit...
Meal 1: 6 Whole eggs

Meal 2: 2 Scoops Universal Specialized Protein for dieters, 2 tbsp all natural peanut butter

Meal 3: 8 oz chicken, 2 cups green salad, 1/2 cup raw almonds

Meal 4: same as meal 2

Meal 5: 8 oz fish, 2 cups green salad, 1tbsp olive oli

Meal 6: same as meals 2+4

12oz of sun brewed green tea with on serving of eaa stack between major meals....so two glasses a day...

I may mix up the meats, fish, chicken, beef..veggies will probley be frozen broccoli most of the time....as zero carbs as i can humanly manage...keeping the Torrent for a while and see what happens, I am hoping that the waxy maize will flow thought the tummy and my body will not even notice, save for the muscles...

So there it is, let me know what you think. Taking a week to get my shit together, get my fish oils, and eaa stack...then it's on....I have no goal weight in mind, want to hit 275 and then keep on pounding, I have no idea what I am capable of, so here we go....In To The Unknown, yet again...

-B

[Sugarbutt]

For not having much in the tank, you sure put out a solid workout...

[Lowdown5]

That is one of the most solid plans I have seen Bro, I am gonna follow this journey.

[brandona]

For not having much in the tank, you sure put out a solid workout...

Thanks, I give it all I can every day. you know how that goes....

-B

[Angst]

The plan looks good, keep at it and make something happen bro.

[Nightshift]

New gamw plan is looking great!! The diet looks great, good luck!!

[IRBS]

Gotta have a plan, now make it work, good job bro.

[brandona]

That is one of the most solid p