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

[brandona]

Brother and Sisters...
I have been thinking about starting a log here for a while, not sure why I have waited till today...But I have some good news....I have been walking around pulling up my pants for a couple of days now, (well that i have noticed), and i WAS on the last hole in the ol' belt..so i took out the pocket knife and poked a new hole...made the belt about an inch smaller....guess it is time to pull out the accumesure and see whats up (or down) with the body fat.......feels great to find that your pants are falling off...;)

So, like many of you I am praticipatiing in the Transformation Contest and i will use this thread to let you know what i am up to and down to....

-B

[brandona]

I was the fat kid, but not just the fat, but the big kid...as a freshman in hight school i was 5'-11" tall and weighed around 230 lbs....i never played sports till 8th grade football. I have never been in really great shape, I have been in 'football' shape, but nothing that i can look back at and be proud of...

The unknown for me is being in shape, (other than round). Having to go shop at the big and tall store cause my thighs are too big to wear regular pants, not because my waist is too large. Eating like a horse because my body needs it, burns it up as fast as i can sholve it in, not because i see it as a challenge. Busting my ass at the gym because I NEED to, because if I dont, i am a dead man...

I must find the man inside that is happy at what he sees looking back, too see that man and have him say, hey good fucking job......I have a baby on the way and must lead by example, how can i ask those around me to become thier best when i have not done so my self?

The unknown Brothers....

Here I fucking come......



-B

[Pokoritel]

good luck to ya.

[brandona]

good luck to ya.

thanks bro.....

guess i should post my work out...;)
-B

[brandona]

So here is the workout....I am doing routine seven from the AOM....pretty much the same but I switched back day from thursday to saturday so i had more rest from legs to back and i added deads to back day..


so yesterday was chest....all the fucking flat benched were used up, (all 2 of them) so i used the machine, not too bad, but miss having the bar touch the chest...

take the pack, cuts and pump

Monday: Chest/Biceps/Calves

Chest
• machine Presses: 5 Sets x 8 Reps 90,90,100,100,105
• Incline Dumbbell Presses: 4 Sets x 8 Reps - 30,30,35,35
• Flat Dumbbell Flyes: 3 Sets x 8 Reps - 40,45,50,55
• Close Grip Bench Presses: 4 Sets x 8 Reps - 70x4 (short bar)

Biceps
• Straight Barbell Curls: 4 Sets x 8 Reps - 50,50,60,60
• d.b. Curls: 4 Sets x 8 Reps - 25,25,25,25 (was fucking fried)

Calves
• Standing Calf Raises: 4 Sets x 12 Reps (set the machine and go did not pay attention to the weight)
• Seated Calf Raises: 4 Sets x 12 Reps (ditto)

felt good....got crazy pump on the bi's

30 min cardio after all was said and done.....

[brandona]

Tuesday is leg day...here goes...

Squats 5s x8 - 165,175,185,195,200
last set i saw stars and other cool shit..felt good to get back in to the 200's little sad, i used to rep well over 300...oh well...

Presses 4s x8 - 270, 360x3 plus the sled....

S.L. Dead - 4S x8 - 105, 135, 135, 145

extensions 4s of 8 - 160, 170, 180, 190

curls 4s of 8 - 45, 60x3

felt good....but can only get better.....tonight cardio and abs..

[brandona]

So last night was sholders, tri's, abs and cardio....good burn..not sure why sholder are 5s x12....

Shoulders
• Rear Military Presses: 5 Sets x 12 Reps 75,75,80,80,70 to fail
• arnolds: 5 Sets x 12 Reps 15,15,20,20,20
• Bent-Over Laterals: 4 Sets x 12 Reps - 15,15,15,15

Triceps
• Nose Breakers: 4 Sets x 8 Reps - 50,60,60,60 (straight bar)
• Dips: 4 Sets x 8 Reps
• Tricep Pushdowns: 4 Sets x 8 Reps - 130,130,130,130 (bar)

Abs
• Straight Leg Lifts: 4 Sets x 12 Reps
• Bent Knee Leg Lifts: 4 Sets x 12 Reps
• Incline Sit-Ups: 4 Sets x 12 Reps


got a crzy pump on the sholders and tri's...wore a tank top to the gym for the 1st time in a while.....good to see the results.

45 mins of cardio on the elipitical......

[brandona]

Here is what my typical diet looks like...what do you guys think?

Breakfast:
Pak and Cuts
1/2 cup oats with rasins
dbl scoop shake w/ water

snack:
100 cal pack popcorn or baby carrots
fruit (orange)

lunch:
either two tuna sandwices (tuna, mustard, hot sauce whole wheat bread) or a large salad with chicken or steak. and usally a bell pepper on the side

Pre work out:
Cuts and Pump
two slices of ww bread with nat. peanut butter and a single scoop shake in water

post work out and dinner...
post w.o. dbl scoop shake in milk with banana, peanut butter and sometimes oats

Dinner:
steak or chicken or fish, rice and veggies....
I use the hand size method of portion control.

usally dinner is close to bed time so not late night snack, but if i need one i do ww bread and p.b.

-B

[brandona]

This weekend was pure shit bros....my girl was admitted to the hospital on friday afternoon with kidney stones...on top of that she is 9 wks pregant so they have to be carefull with her...i sat by her side as long as the would let me...tried to eat as good as i could on the hosipital food..you think that they would serve good, healthy food...nope...ate a lot of salad.....

did not get to do deads on saturday morning, but i did get in a good back work out, quick and dirty, 3 set of 8 as heavy as i could go...plus 30 mins. of cardio...the hospital is really spread out and huge, so i walked as often as i could...did leg lifts as i was watching tv..anything i could do....

so hopefull she will get out soon, sucks to wake up alone...not sure if i am going to be able to get a full chest worlout in tonight but i should be able to get my cardio in.....they kick me out of the hosipital at 8 and the gym lockes up at 9.....

-B

[brandona]

So the boss is still in the Hospital, i left her at 7:30, 15 mins later i was changing at the gym....
Hit chest, flat bench, incline flies, db flies, close grip bench...felt good, bench was weak..last set i dropped weight and pumped to fail....
bi's did s.b. curls and hammer curls..last set to fail...could not lift my arms...
i was in a hurry so i did 3s of 8 for each....workout was quick and to the point...after that i did 25 mins of cardio, gym was closing and i forgot my water bottle so 25 mins was about all i had in me....

took my pump in the morning cause i was not sure that i was going to be able to make it in....tonight i will wait later to take it..might not be 30 mins, shit missed it last night...got a great pump though...

-B

[gnoll5]

hope everything turns out ok man. keep working hard though, it will help keep your spirits up; everyone needs a distraction from lifes pitfalls.

[brandona]

hope everything turns out ok man. keep working hard though, it will help keep your spirits up; everyone needs a distraction from lifes pitfalls.

thanks bro, it was hard to leave her last night, but i gave me fuel for the work out...right now it just seems to me that the are just running up the bill...but i guess that's how it goes....

-B

[OldeIron]

This weekend was pure shit bros....my girl was admitted to the hospital on friday afternoon with kidney stones...on top of that she is 9 wks pregant so they have to be carefull with her...i sat by her side as long as the would let me...tried to eat as good as i could on the hosipital food..you think that they would serve good, healthy food...nope...ate a lot of salad.....

did not get to do deads on saturday morning, but i did get in a good back work out, quick and dirty, 3 set of 8 as heavy as i could go...plus 30 mins. of cardio...the hospital is really spread out and huge, so i walked as often as i could...did leg lifts as i was watching tv..anything i could do....

so hopefull she will get out soon, sucks to wake up alone...not sure if i am going to be able to get a full chest worlout in tonight but i should be able to get my cardio in.....they kick me out of the hosipital at 8 and the gym lockes up at 9.....

-B

Oh shit man that sucks. Hope she feels better and grats on the baby. Its good you put family first though, need to be there for them.

[brandona]

Oh shit man that sucks. Hope she feels better and grats on the baby. Its good you put family first though, need to be there for them.


thanks bro.....

well did not get to the gym last night for legs...i am very bummed, was at the hosipital till after 9....hope to get there tonight, for at least cardio, maybe some hack squats, well see....had no engery yesterday, that sucked....oh well, get up and go on......

any doubts about how well my quick chest work out worked were erased this morning.....doms are a great way to tell how effective your work out was.....

thanks for the support brothers, it really means a lot...
-B

[brutal]

good luck with everything bro, I'll be praying for y'all. Hope your girl is alright and can't wait to hear about that first day back in the gym - it's gonna be beautiful. Stay strong brother.

[Argos]

Dude sorry to hear about you girl...I don't know what I would do in your situation. I know that you are running on empty but don't give up...I am sure everything will be cool, I'll be praying. Keep up what you are doing and use the emotion in the gym...

For the pain...

[brandona]

Thanks for the kind words and prayers brothers...They truly mean a lot to me, i will pass your words on to Stacy, she will love that......and if i dont get back to the gym i might kill someone soon ;)......

-B

[TheNaturalG]

Family comes first bro, you're in our prayers. When the time comes get back in the gym and bust your ass. Good luck with your girl and baby.

[brandona]

Doctors man....got to love them....have the utmost respect for them, but sometimes it just seems like they are guessing.....Stacy's condition is tricky cause the baby, they can't do cat scans or mri...so the are just going to wait for a bit and then go in and see what they can find....

so last night i go to the gym with about an hour to burn, so i jumped on the hack squat machine...pumped out 3 sets....extensions, curls....thought about some squats but something was not right when i did some light sets....so on to the horizonal press machine....beat that thing down....good pump and then on to the eliptical for 30 mins of cardio.....

good work out, quick and dirty...

Toni is helping with my diet so i will post the new one soon...She has some great idea and I would be a fool not to listen.....Thanks again Toni...

Have a great day Bros....the sun is shineing and the birds are singing....

-B

P.S.

Got my order from bodybuilding.com last night...one can of cuts (my second) and one two# tub on cholocate Whey.....

Dear Bodybuilding.com,
I recieved my order last night, hey the one day turn around was awsome...the one thing that i ask is if you could please not print my packing slip on the back of an BSN ad...
Thanks for everything....
Animal For Life

[brandona]

No workout last night, wanted to stick around the hospital and talk to the doc..they are talking surgery may be on saturday...Man if you know any one who only drinks soda, tell them about the shit my lady is going through...morphine drip for a week...the pain must just be out of control...hope to get in tonight for sholders and tris.

will have a new diet posted on monday...have to go to the store...cant wait...

-B

[brandona]

So Stacy had surgery on Saturday and they found.......Nothing, not a fucking thing was out of place and no stone.....Nice....so they called in a G.I. doc cause she has colitis...so she has to have another ultrasound to see what they can see...so now they think shingles, or an ulcar or the colitis flaring up....frustering as hell.....

Saturday after her surgery i went to the gym and did a back, sholder, tri, and cardio workout...felt good......

did hang cleans with a overhead press at the top...shit what a work out.....

started my second cycle of cuts this morning...dont have any numbers from the work out cause my log book feel apart..it was like a composition book, not wire bound...had it on the table by a fan....was doing deads when all kinds of paper started to blow all over...shit.......so it's not in any order ...just a mess....


Hopefully i can get Stacy home today.....it's her birthday on top of everything elas......

-B

[Giant Killer]

Happy birthday to Stacy on behalf of the Animals! I guess its bittersweet to not find anything. Good luck on that brother, we're with you.
Starting a new diet today? What about?

Train hard.

[brandona]

Happy birthday to Stacy on behalf of the Animals! I guess its bittersweet to not find anything. Good luck on that brother, we're with you.
Starting a new diet today? What about?

Train hard.

Thanks, it really means alot to have you guys behind me....

ok..new diet...really just a mod of the one that i was on...Toni checked it out and found some flaws and offered to advise....so here it is...i still have to go to the store so today is a little off....

Breakfast: 1/2 cup of oats and double scoop shake with water
Snack #1: 8oz of cottage cheese and veggies prob a bellpepper
lunch: salad with some king of meat, chicken, fish, tuna, red meat.....
snack #2: 8oz of cottage cheese and veggies (this will prob be pre-work)
Post work out: dbl scoop shake with milk and 1/2 cup of oats...
dinner: meat and veggies

Cut out peanut butter and carbs except for breakfast and post workout..and fruit...any ideas for snacks with out carbs are appreaceated...maybe some lunch meat or tuna with something......

Let me know what you guys think and thanks again to Toni for the help.....

want to get some week two pics as soon as i get the photographer home from the hosipital..:)

-B

[Giant Killer]

You know what makes good snacks is chef rolls. Just lay out a slice of roast beef (or whatever lunchmeat) and some nonfat cheese slice on top of it, then roll it like a parchment and cut slices like a loaf of bread out of the roll. Yum.

[brandona]

You know what makes good snacks is chef rolls. Just lay out a slice of roast beef (or whatever lunchmeat) and some nonfat cheese slice on top of it, then roll it like a parchment and cut slices like a loaf of bread out of the roll. Yum.


that does sound great....will try that soon..thanks
-B

[gnoll5]

i'm glad everything turned out well man. hopefully nothing more goes on so life can get back to normal for you guys.

[brandona]

Hey guys....
Brought the boss home monday afternoon...stayed home with her yesterday...she is doing good still hurting, but at least she is home...the baby is fine...hopefully they will find out what is going on soon....

as for the gym..got back last night for some killer leg work....
had to stop on the squats..my lower back started to hurt in a bad way....my core is weak and after 4 or 5 good reps, i start to bend at the waist before i start to go up...have to work on that....but i still added weight....

squats: 5s x 8 - 185, 195, 205, 210, dnf(215) had that 215 too, but when the lower back starts to sing, i lay off....lesson learned the hard way...

presses 4s x 8 - 3plates ea side, 4plates, 5 plates, 5 plates

ext. 4s x 8 - 190,200,210,220,230

curls 4s x8 - 60,75,90,90

did 50 reps of ab machine at 150 lbs....

good work out, feels good to be back....suprised that my numbers were so good after missing squats last week....

will make up chest toinght plus cardio.....

-B

[brandona]

Last night Stacy and I went to get some groceries.....She is pregant and i am on a diet...here is what the cart looked like.....

Her: tons of juice, bottle of soda, cookies, chips, ect...

Me: chicken breast, gallon of water, cottage cheese, tons of fresh veggies....

the funniest thing was when she would pick up some cookies she would ask me if it was ok cause she did not want to tempt me....what a lady, thinking of me 1st...

makes it hard haveing all that shit around the house...this morning when i was making another bowl of oatmeal, there was a box of pop tarts on the table calling my name "oh you can have one, you have been so good, you can have one".....fuck you poptarts, im on a mission.....
-B

[brandona]

good morning all you horror fans....i have four progress pics for you.....

Front:
http://i172.photobucket.com/albums/w40/uniquekustoms/front-progress-one.jpg

Side:
http://i172.photobucket.com/albums/w40/uniquekustoms/side-progress-one.jpg

Back:
http://i172.photobucket.com/albums/w40/uniquekustoms/back-progress-one.jpg

and some cheese:
http://i172.photobucket.com/albums/w40/uniquekustoms/flex-progress-one.jpg


and here is the link to the first set - scroll down to brandona:
http://forum.animalpak.com/showthread.php?t=3552


last night was sholders...i forgot my log book so i dont have the numbers....sholders are my weakest point they seem to fatigue pretty quick. A couple of brothers were talking about doing your heavest set 1st and dropping weight...sounds good to me....used that approach last night and it worked pretty good...


so let me know what you think of the pics....

thanks
-B

[excessive endorphins]

pics lookin good bro,give it time and dedication and u can do whatever u want!

remember what ur parents used to tell you...
"you can do anything if u set ur mind to it"

[brandona]

pics lookin good bro,give it time and dedication and u can do whatever u want!

remember what ur parents used to tell you...
"you can do anything if u set ur mind to it"

Thanks Bro....
Just have to be pacient....hell I did not just this fat over night...
-B

[excessive endorphins]

yeah and it wont go away overnight either..
just like i wont go from a 405 to 500 dl overnight at a bw of 190 =(

lol lemme give u the best quote i know.....
TRAIN INSANE OR REMAIN THE SAME

[brandona]

yeah and it wont go away overnight either..
just like i wont go from a 405 to 500 dl overnight at a bw of 190 =(

lol lemme give u the best quote i know.....
TRAIN INSANE OR REMAIN THE SAME


Right on Bro...if this shit was easy every one would do it.....

-B

[excessive endorphins]

Right on Bro...if this shit was easy every one would do it.....

-B

another quote..
"only for the strong" j jackson before his deadlifts..
and im not goin thru the same stress as u but i still got alot of shit on my plate like whole worlds on my shoulders man lemme tell you,finding motivation to wake up is even hard...
but yeah gta keep goin right? no other choice

[brandona]

another quote..
"only for the strong" j jackson before his deadlifts..
and im not goin thru the same stress as u but i still got alot of shit on my plate like whole worlds on my shoulders man lemme tell you,finding motivation to wake up is even hard...
but yeah gta keep goin right? no other choice

thats right man gotta keep going...fuck failing, erase the word from the book, and fuck trying...do it, dont aruge, dont complain...Just fucking DO IT..

-B

[Toni69]

what's your cardio looking like? what are your carbs and fats ranging per day?

[brandona]

what's your cardio looking like? what are your carbs and fats ranging per day?


Hey Toni....
My cardio is at least 30 min on the recubent or the elipictal, usally 4-5 times per week...not after leg day (tuesday) and i try to take sunday off totally....

Carbs: 1/2 cup of oats for breakfast and 1/2 cup with my pwo shake..other than that it is just from the veggie...cut every thing elas out after we talked...

Fats: lets see...i try to only eat chicken or fish..had some london broil on monday, trim as much fat off the beef and chicken as i can before i cook it...some avacoado....skim milk, but i do eat regular cottage cheese...lite done right salad dressing.....think that is about it....

I did not see much imporvement either...little less around tummy was about it....keeping in mind that when Stacy was in the hosipital last week (she came home on monday the 12th) i was eating hospital food...making the best choices that i could, lots of salads, but my gym time suffered...I am picking it up so the next pics should be better......

Here is what i ate yesterday.....

breakfast:
1/2 cup of oats and dbl scoop shake with water
Snack #1:
8oz of cottage cheese with maybe 4 oz of turkey lunch meat
Lunch: one mid. chicken breast with steamed brocili
Snack#2:
same as one (preworkout)
post work out:
dbl scoop shake with 2 cups of skim milk and 1/2 cup of oats
Dinner: was one can of tuna, 6 eggs, scrambled together

thanks
-B

[brandona]

Good morning bros and sis'

Here are some numbers for you....

1st my sholder workout for thursday the 16th

Rear Miliraries 5x12 - 90,85,75,56,55
Arnolds 5x12 - 30,20,15,15,15
bent over lats 4x8 - 15 all
nose breakers 4x8 - 60 all
dips on machine 4x8 - 180,170,170,190 to fail (body weight removed)
pushdowns 4x8 - 140,130,130,130

abs and 30min of cardio on the recubent bike


Friday was 30 min cardio on the elipitcal....it has a program that you pedal foward and then backwards.....fucking kills the wheels

Saturday was back....yea
Deads 5x8 - 315,275,265,245,225
Lat pulldowns 4x8 - 150,130,120,120
rev bb rows 4x8 - 95,95,85,85
db rows - 4x8 - 60,60,50,50
db shrugs 3 sets to fail - 70
front lat pullups 3 sets to fail - 30
shrugs and pullup superset

cardio 15 on recubent and 15 on treadmill...

Have not pull 300 lbs for deads in almost 10 years....feels really good...was pretty easy...fucking grip gave out one me..have a prob with that....trying not to go to straps....damn my hands hurt for three days after back day....have to work on that.....

-B

[brandona]

Man, shit....i was just down in the shop and the machinist told me how a good friend of his kids was killed this weekend...said 5 kids jumped him and instead of just whipping his ass on of them pulled a gun and shot him twice in the BACK and then in the head......

I truly dont understand....i dont get it....why? whats the fucking point? why not just beat his ass? why shoot him.....dead kids friends want blood for his death.......

Im not that old, but when i was a kid an ass whooping was it, you learned your lesson and moved on....now every one is carrying that courage in thier pockets......fuck...

-B

[Toni69]

hey, not too bad actually for a cutting diet. Make sure you incorporate anything dark green into your diet...meaning veggies..stay away from the colored veggies..means they have more sugar.

Cottage cheese...ok, maybe start leaning off the deli meat and add eggwhites and chicken breast or lean steak again...fish too. You can get tillapia, orange roughy, cod fillets, mahi mahi and tuna fillets frozen. Defrost and throw on a hot grill pan coated with cooking spray on the stove top or use a George Foreman...really easy and fast to prepare. Add some salt, pepper and lemon..your good to go! Sliced fat free cheese is pretty good too. I use it on my eggwhites..kraft makes slices and sharp cheddar and swiss are both nice, (30cal a slice, 2g carb, 5g protein).

Also, your doing 30 min cardio 5 days a week now. I would add another 30-40 min. at least another 2-3 nights if you can.

Looking good...keep it up, you will get there...time and patience.

[brandona]

hey, not too bad actually for a cutting diet. Make sure you incorporate anything dark green into your diet...meaning veggies..stay away from the colored veggies..means they have more sugar.

Cottage cheese...ok, maybe start leaning off the deli meat and add eggwhites and chicken breast or lean steak again...fish too. You can get tillapia, orange roughy, cod fillets, mahi mahi and tuna fillets frozen. Defrost and throw on a hot grill pan coated with cooking spray on the stove top or use a George Foreman...really easy and fast to prepare. Add some salt, pepper and lemon..your good to go! Sliced fat free cheese is pretty good too. I use it on my eggwhites..kraft makes slices and sharp cheddar and swiss are both nice, (30cal a slice, 2g carb, 5g protein).

Also, your doing 30 min cardio 5 days a week now. I would add another 30-40 min. at least another 2-3 nights if you can.

Looking good...keep it up, you will get there...time and patience.


Thanks Toni......
I thought about the carb cycling this weekend and i am going to give the current diet a go for a while...feel that i have not given it a chance yet...but i do miss my pasta....i will get there....thanks for your help...
-B

[brandona]

Same story you all have, eveyone and there mom does chest on monday......Had to use the smith machine, ohh well....here are the numbers...

flat bench (smith machine) - 5x8 - 185, 155, 155, 145, 135
incline dumbell - 3x8 - 50, 50, 40
flies - 3x8 - 35 all
close grip bench (flat bech) 3x8 - 85, 95, 95
straight bar curls 3x8 - 70 all
dumb bell curls (preachers) 30 all with an extra set w/15's to fail
standing calves 3xfail - 60 all
seated calves - 3xfail - 100 all

cardio - 30 min treadmill..mess with the incline and speed every 2-5 mins...light cardio for tomarrow is leg day and i have a date with the 215 i did not get last week.....maybe even 225...hhhmmmmmmm?

-B

[Giant Killer]

..maybe even 225...hhhmmmmmmm?



Don't say "maybe" brother, say to yourself "225 is going to be easily destroyed-no sweat". It just helps if you have a victorious mindset.

Stay strong.
GK

[brandona]

Don't say "maybe" brother, say to yourself "225 is going to be easily destroyed-no sweat". It just helps if you have a victorious mindset.

Stay strong.
GK

Yes sir....do or do not...there is no try....fuckin Yoda what guy.....the idea of 225 just krept in to the ol' grey matter.....i am fucking loveing the idea...

Think BIG.
-B

[excessive endorphins]

225 what?
tryin to drop down to?
if so what are u at now?

[brandona]

225 what?
tryin to drop down to?
if so what are u at now?


225 for 8 on the old squats...wuold be a p.r....been a while sence i have had that much weight on my sholders......will do it tonight...

as far as body weight..no idea right now...fucking scale is a bastard who hates me....but the mirror is showing pregress...but stepping up the cardio....started at around 310 or 312, dont remember what i entered for the contest...want 275 to see how i feel...dont want to get to 225 but if it happens it happens....
-B

[excessive endorphins]

numbers dont mean shit!
juss push that shit thru the roof!

like cake man..like cake..
well no,how bout brown rice? hahah
best tof luck man u got this shit
post back tell us how u did

[brandona]

Well bros and sis',
1st off, J-Dawg I read the new rules....

I wish i was writing to tell you guys how awsome my legs day was and i pushed the 225 and then some....but i never made it...was in the emergance room with Stacy till 11:00 last night...hey life happens, shovel the shit and keep on going....So hopefully i will take care of bidness tonight....Fucking hungery for it.....

-B

[Toni69]

I know its hard and frustrating to deal with your training and the issues with your lady...just hang in there, stay strong for her and for yourself. I wish you both the best and will pray for her to be well. As for you, dont worry about the mindgames of lifting...your time will come...patience my friend.

[brandona]

I know its hard and frustrating to deal with your training and the issues with your lady...just hang in there, stay strong for her and for yourself. I wish you both the best and will pray for her to be well. As for you, dont worry about the mindgames of lifting...your time will come...patience my friend.

Thanks Toni....It's comments like yours that make this such a great place..We are not really happy with Stacy's OB-GYN...she has the bedside manner of a rock and you almost have to beat an explnation out of her, so hopefully a switch to a new doc will make matters much easier....Patience is how i live my life...Watch out for the quite ones.....As for the squats...there is always another day......
-B

[brandona]

well no gym last night...momma needed some big daddy time and i need to rest my back from sitting on my ass at the e.r. ....cooked and watched Tombstone...great movie...

Sitting here working listening to Dino..."your nobody till somebody loves you...." got me thinking again, I was thinking about this last night laying in bed, listening to Stacy breath as she slept. I was remembering when I was alone, living by myself for the 1st time, a year out of mom's house.

Man, I was lonely...Got a dog and we were lonely together...But last night I was thinking about all the wasted time. Time I could have spent in the gym, or working on my art. Time I spent being lonely watching t.v. with the dog.

But brothers and sisters, that time was not wasted, just another chapter to the story..I was not the man that I am now. I was still a boy, cowering in my room, afraid to make to much noise, carefull not to get my ass beat again. Any time that i would have spent in the gym during that couple of years would have been wasted.

You cant cower in the gym, the iron will crush you, leave you a bloody mess on the gym floor as an warning to other...Do Not Cower Here....I grew up, got stonger mentaly, harder, meaner...I spent a long time talking to my dad, a man I did not meet till I was 12 years old (yet another story), he entrusted me with two words of wisdom..."FUCK IT" he says, "what does it matter?"

My eyes were opened to a whole new world, a world with out pain, with out the need to cower and hide, with out the need to be alone....I am not that boy anymore, I am the man that stands before you, now longer hiding in my room, but letting people love me, and loving them in return.....dont be afraid...sing it Dino....

-B

[brandona]

Another night sitting on the floor at the E.R. trying to read my Portable Rollins book...getting to fired up to sit still...good shit......so tonight i am going to go a couple of execrise for all the mucle groups that i have missed this week...tris, sholders, legs, abs...and top it all off with a big fat dose of cardio..Saturday is back day, going to go light, went pretty heavy last week, going to work on form and speed....maybe sets of 225 to fail....going to mix in some cable rows and chin, see how that goes....

as for the diet, the mirror has been very kind to me and Stacy backs up what it is telling me...my big, fat gut is getting smaller, my clothes fit much better...but it is a small victory....the war still rages on...

-B

[Sir J-Werk]

Man, I was lonely...Got a dog and we were lonely together...But last night I was thinking about all the wasted time. Time I could have spent in the gym, or working on my art. Time I spent being lonely watching t.v. with the dog.



B,

I know that feeling all to well. You have been doing amazing things, Brother! Keep pushin'!

Respect.

[brandona]

B,

I know that feeling all to well. You have been doing amazing things, Brother! Keep pushin'!

Respect.

thanks bro, the best part is that we are both past that point in our lives and to bigger and better things. Love and understanding go a long way...Hit me up if you ever need to talk...

-B

[brandona]

friday night....make up night in the gym....hit sholders, legs and tris...three movement each, 3x8...havey as i could go....found out the leg extension machine cry in pain when you move the whole stack..been a while sience i havedone that.....20 min of cardio...felt good.....

today i hit the office for some make up work....no gym today..Grandma is in town...she is the god in my universe...the glue that holds everything together..

See you animals on Monday..chest day...but all the kids are on spring break and not sucking up my air...

-B

[Ricky P]

Gotta love make up night in the gym. Way to go hard!

[spartan300]

Tuesday is leg day...here goes...

Squats 5s x8 - 165,175,185,195,200
last set i saw stars and other cool shit..felt good to get back in to the 200's little sad, i used to rep well over 300...oh well...

Presses 4s x8 - 270, 360x3 plus the sled....

S.L. Dead - 4S x8 - 105, 135, 135, 145

extensions 4s of 8 - 160, 170, 180, 190

curls 4s of 8 - 45, 60x3

felt good....but can only get better.....tonight cardio and abs..

B- When squatting Try bigger jumps at least 15 lbs. I think your wasting yourself on those intermediate sets. Give this a go. Do'em in a rack and in a 3,2,1,1,1 cadence. Don't try and pop'em all out at once.

i.e. 1 x 15 just the bar (lube them joints up!)
135 x 8
205 x 8
190 x 8
175 x 8
*155 x 15 blow out set

*optional

NOW GO GET MASSIVE!

[brandona]

B- When squatting Try bigger jumps at least 15 lbs. I think your wasting yourself on those intermediate sets. Give this a go. Do'em in a rack and in a 3,2,1,1,1 cadence. Don't try and pop'em all out at once.

i.e. 1 x 15 just the bar (lube them joints up!)
135 x 8
205 x 8
190 x 8
175 x 8
*155 x 15 blow out set

*optional

NOW GO GET MASSIVE!

Right on man, will give that a try...sounds good...i did not squat last week so my legs are nice and rested....i plan to beat the shit out of them on tuesday.
-B




Got my ass out of bed this morning and was on the elipicatal at 5:30 am....did 30 mins and then abs....50 ea..decline, ab machine@150, and the side twist machine....feels really good....slammed the pak, cuts and a big galss of water before...gym was nice and quite, nobody in my way.....plan to do this every morning, along with cardio after i lift....time to step it up a notch....
-B

[Giant Killer]

Just wanted to drop by and say it's great you are paying your dues even with all the stress going on. Some people would make excuses but you're keeping track of what you missed and hammerin' it out when you can. That's definitely noteworthy.
I admire your drive brother, press on.

[brandona]

Just wanted to drop by and say it's great you are paying your dues even with all the stress going on. Some people would make excuses but you're keeping track of what you missed and hammerin' it out when you can. That's definitely noteworthy.
I admire your drive brother, press on.


thanks bro....got you guys in my head..kicking my ass....fucking stress..almost put my fist throug the wall last night...but that would have made the prob worse...lol....temper, temper....

-B

[brandona]

here are the numbers from last night....nice a quite in the gym...no bench monkeys fucking around....

flat bench: 5sx8 - 135, 165, 145, 150, 170x5, 135 to fail
really need to get a partner for bench...no one around last night and there was a little lady at the desk. with a good spot im sure my number would be better....feel i could have got 185x8 with a good spot....

incline d.b. 3sx8 - 55, 55, 45
flies: 3sx8 - 35, 25, 25, 25 could only find one 30 so i did extra set with the lower weight
close grip bench: 3sx8 - 95 all
s.b. curls 3sx8 - 70, 70, 60
d.b. curls incline - 25, 25, 30
21's - 3sets at 30 s.b.

30 mins of morning cardio with abs and 30mins of p.m. cardio

good work out, had a hard time getting comfy on the flat bench, but felt strong...amazed in the fact that i am loseing fat, not eating very much and still making good gains in strength, every week i get srtonger, maybe not much, but still improving...1st i thought that maybe i had started small, underestimated myself, but looking back, i give it my all everytime i walk in the gym......tonight is leg night...time for the pain
-B

[brandona]

So last night was leg night....

squats 5sx8 - 135, 185, 135, 135, 135 (why?, see below)
press - 4sx8 (pies total) 6, 8, 10, 11
s.l. deads - 4sx8 - 135, 155, 155, 175
ext 4sx8 - 200, 200, 200, 100 to fail 15+
curls - 4sX8 - 60, 60, 75, 75


warmed up 10 min on bike, streched to the best of my knowledge...then comes squats. did a bunch of warm ups with only the bar, but on 105 two sets of warms ups, slapped on 135, 1st set was butter, but noticed that my right leg did not feel right, just like last night on flat bench, i could not get commfy....slap on 185, weight felt super light, easy set but my form was shit. sholders down, stance all fucked up...so i decided that today was a form night, back down to 135.....deep breath, big chest, down to depth, looking stright in to my own eyes in the mirror all the way down.......

my right leg is the one that i always fuck up, bad knee, jacked up ankle in highschool...i have noticed that i am walking funny...my boot is wearing on the outside of the heel and the inside of the toe.. when i stand, my right foot points to the right while the left is straight, when i straighten my right foot, it feels like i a twisting my leg....

so last night on squats, i felt that i was pushing off the inside of my right leg, my stance was open, i try to go sholder width...dont know if its the knee, the ankle the hip,the back...nothing really hurts, but something is not right...

got up this morning and went to the gym, 30 mins on the elipitical and streatching.. feels really good...last night was not a really heavy night, but i left every thing i had in the gym....

-B

[Giant Killer]

Good to step it down a bit than get injured. Sounds like you went with your instincts really well and you are listening to your body.
Like you said, you left it all in the gym. Thats the best thing we can do.

[brandona]

thanks bro...
i could bearly walk to the truck, all in all it was a good night...
-B

[Toni69]

Just wanted to drop by and say it's great you are paying your dues even with all the stress going on. Some people would make excuses but you're keeping track of what you missed and hammerin' it out when you can. That's definitely noteworthy.
I admire your drive brother, press on.

I second this! You have shown great dedication and commitment to your goals even with all that is going on in your life. Your workouts are looking great, your keeping yourself motivated and still handling business at home like a trooper...traits of a true Animal.

[brandona]

I second this! You have shown great dedication and commitment to your goals even with all that is going on in your life. Your workouts are looking great, your keeping yourself motivated and still handling business at home like a trooper...traits of a true Animal.


Thanks Toni...
I have some great coaches and the best support system i have ever had..
-B

[Carl]

You can do it! just keep coming back here for encouragement and info and bust ya hump at the gym and it will come to pass!
I with ya man !
Peace

[brandona]

You can do it! just keep coming back here for encouragement and info and bust ya hump at the gym and it will come to pass!
I with ya man !
Peace


Thanks bro..
-B

[brandona]

Last night was good....30 mins of cardio on the elipitical....major streching...abs (well tryed to any way, why do the plump folk flock to the ab machines?) and calves...wanted to try G-Diesel's calve killer, but the fucking printer cut half the words off the sheet...i will copy and paste it later....

Any who...work out was good.....

Did not sleep last night, feel like shit this morning....no a.m. cardio today...fucking fresh veggies were all frozen in the fridge...in a bad mood till i got to work, love my job and the people i work with, the cheer me up...and you guys are always a good thing to look foward to....

so sholders and cardio tonight....yea.....cant wait


-B

[Sir J-Werk]

Keep it up, Brother! Pretty soon you won't even pay any attention to the "plump folk" on the ab machines because you will be to focused on moving some serious weight!

Stay Strong, stay Focused, stay Animal!

Respect.

[brandona]

Keep it up, Brother! Pretty soon you won't even pay any attention to the "plump folk" on the ab machines because you will be to focused on moving some serious weight!

Stay Strong, stay Focused, stay Animal!

Respect.

thanks bro....

I wanted to move some serious weight on the ab machine last night....lololo...so i did more declines...got um done and went home, they were still giggling and jiggling...

-B

[Sir J-Werk]

thanks bro....
...got um done and went home, they were still giggling and jiggling...

-B

The visual in my head is priceless! ROFLMAO!

[brandona]

The visual in my head is priceless! ROFLMAO!



lol...it was pretty funny.....and im chubby but this was a whole new level..

-B

[brandona]

Sholder night...

Front militaries - 5sx12 - 65 all
Arnolds 5sx12 - 15 all (man those burn)
bent over lats 5sx12 - 15 all (but those burn worse)

nose breakers - 3sx8 - 70(too much), 50,50,50,50 (60 was gone)
dips 3sx8 - 170#removed (weight assissted)
pushdowns 5sx8 - 140,140,130,130, 120 to fail (nice and fried)

30 mins cardio on recubent
torrent on the ride home...good shit

this morning 30 mins on elipictal

tonight cardio and abs

-B

[brandona]

Today was back day....had high speed internet installed this morning so i got a late start...but i got some cooking done while he was here so not a loss...


Wide grip pullups 4s x8 - weight assisted 220 removed all sets
dead lifts-rack pulls 5sx8-225
bad, was about 12" off floor....too high after 2 sets of 225 my lower back had enough....bar to ground for 3 more sets of 225, speed and form

lat pulldowns 4sx8 - 140, 140, 130, 130

rev. bb rows 4sx8 - 95, 100, 100, 105

dumbell rows 4sx8 - 65, 65, 60, 60

superset:
dumbbell shrugs 4 sets to fail 45 and
front lat raises 30 for all to fail not lless than 12

cable rows for nice streach 3sx12 100, 80, 60 nice and slow great streach and squeeze

when i was done and fried, cardio was the last thing on my mind, then i heard Vinny "Get your ass on the treadmill like the rest of us" Tread mill it was for 30

good work out, back is dead, good pump....added the pull ups for a warm up and the cable rows for fun....


thinking about changing my work out to more volume, less weight...to concentrate on form and burn...pics and measurements in the morning....

-B

[brandona]

So i have been using a modifyed version of Aom #7...beased on 8 reps sets...I have seen good results, great gains in strength...But time for a change...I'm thinking something along the like of a 12,10,8,6,12 rep..on the same split that i am on now....I plan to toss in some different movements...

I want to work on form at the same time as toning up some..and add to the fat burning that i am working on....I feel that this new workout will allow me to firm up, push the mucle to the max, but still get in a few 'heavy' sets in...

What do you guys think?

[brandona]

Monday:
Morning cardio, abs, calves

Night chest and bi’s
Chest:
Flat bench – 12, 10, 8, 6, 12
Incline d.b. press – 12, 10, 8, 6, 12
Flat db flies – 3 set x 12
Close grip bench – 3 sets of 12

Bi’s: (from big lou in flex)
Standing barbell curls 1 set of 10, 2 sets of 8
Incline d.b. curls 4x8
Preachers 4 sets of 8
Concentration of 21’s 2sets 8-10 or 2 sets 21’1

Tuesday:
Legs, legs, legs.
Squats: 12, 10, 8, 6, 12
Leg presses 12, 10, 8, 6, 12
S.l. deads 4 sets x 12
Extensions 4 sets x 12
Curls 4 sets x 12
No cardio on leg day

Wensday:
Morning: cardio
Night: cardio, abs, calves

Thursday:
Morning cardio

Night: sholders and tris
Sholders:
Front militaries: 12,10, 8, 6, 12
Db presses 4sets x 12
Arnolds 4 sets x 12
Superset side lats and front lats 4 sets x 12
Tris:
Nose breakers 4 sets x 12
Kickbacks 4 sets x 12
Dips 4 sets x 12
Pushdowns 4 sets x 12

Friday:
Morning cardio, abs, and calves
Night: cardio

Saturday :back
Chins 4 sets x 12
Deads 12, 10, 8, 6, 12
Cable pulldowns 4 sets x 12
Revrse b.b.rows 12, 10, 8, 6, 12
Dumbbell rows 4 sets x 12
Shrugs 4 sets to fail

Sunday off

I really liked the old one, but i felt that i was taking too much time between sets due to the heavy weight i was pushing...recovery got better but i know i can go harder so i am going to go lighter to tone up and condition my mucles more..i will go as heavy as i can with the higher volume......please let me know what you guys think...

-B

[brandona]

Well got to the gym at 5:15 am and guess what.....nobody came and opened up...not a great way to start the week but got to work an hour early....overtime never hurt anybody....

-B

[G Diesel]

Yo Brandon...

Looks like a good routine you've put together. My only suggestions would be a s follows:

Ditch the close grips on chest day. Save them for tris and perhaps switch parallel bar dips in for chest.

No need for 3 presses on shoulder day. Instead add in a movement for rear delts and make sure you are thorughly blasting your side lateral raises as they'll add width.

Place an emphasis on recovery... You're only as good as what you can recover from. Hope that helps bro. Peace, G

[excessive endorphins]

g diesels right..
and great schedule!

[brandona]

Yo Brandon...

Looks like a good routine you've put together. My only suggestions would be a s follows:

Ditch the close grips on chest day. Save them for tris and perhaps switch parallel bar dips in for chest.

No need for 3 presses on shoulder day. Instead add in a movement for rear delts and make sure you are thorughly blasting your side lateral raises as they'll add width.

Place an emphasis on recovery... You're only as good as what you can recover from. Hope that helps bro. Peace, G

Thanks bro...solid advice as always...appreicate you taking the time...
-B

[brandona]

g diesels right..
and great schedule!


Thanks bro...time to step it up another notch..
-B

[brandona]

chest, bi's, abs, and carido

D.B. Flies 3 setx 12 - 25, 25, 30
flat bench - 12, 10, 8, 6, 12 - 135, 135, 140, 125, 105
incline d.b. - 12, 10, 8, 6, 12 - 30, 30, 40, 40, 30
dips - 4 sets x 12 - (weight removed) 200, 200, 210, 220

s.b. curls - 2 sets of 8 - 50, 50
incline curls - 4 sets x8 - 20, 30, 30, 20
preachers 4 sets x 8 - 60, 50, 50, 40 (hammer strength machine)
21's - 2 sets - ez-bar with 20 lbs for all

abs - crunch machine for 50 reps

cardio - 30 mins recubent bike

awsome work out..had to do flies 1st waiting for the bench monkeys to finish goofing off...once i ge the weights i need locked down, i will go a lot faster....

bi work out is by Luo Ferrigno's from last months flex...fuck i had an huge pump and couldn't straightin our my arms when i was done...but hey, the Hulk would know arms....

Thanks for the input G, the dips really finished off the chest, could not lean foward as much as i wanted to do to the weight stack on the assisted machine....

-B

[Sir J-Werk]

B,

I like the new routine you are working with. You are going to LOVE those types of pyramids! It will blow your mind how much strength you will gain from them and the burn and pump are Oh-So-Fuckin Sweet! Don't think that it's wussy to start off even lighter then what you think you should. Remember that you want that 6-rep set to be your greatest weight. Trust me, when you come back to that last set of 12 that light weight will rock your socks off just as hard especially if you are making good time through weight changes. It's personally my favorite way to lift. Way to change it up, Animal! Keep rockin' it Brother!

Stay Strong, stay Focused, stay Animal!

Respect.

[brandona]

B,

I like the new routine you are working with. You are going to LOVE those types of pyramids! It will blow your mind how much strength you will gain from them and the burn and pump are Oh-So-Fuckin Sweet! Don't think that it's wussy to start off even lighter then what you think you should. Remember that you want that 6-rep set to be your greatest weight. Trust me, when you come back to that last set of 12 that light weight will rock your socks off just as hard especially if you are making good time through weight changes. It's personally my favorite way to lift. Way to change it up, Animal! Keep rockin' it Brother!

Stay Strong, stay Focused, stay Animal!

Respect.

Thanks bro...once i ge the weights i can use figured out i will fly through...legs tonight...im stoked...
-B

[Sir J-Werk]

Right on. Another thing you can add, and I saw that you did this with biceps, is throw in a set or 2 of 21's (Or 25's if your are feelin' froggy!) to really shred yourself to bits! It's an exellent way to end a session of pyramids! Try that with legs tonight if you are able....You'll love me in the morning! Lol! Stay Strong, stay Focused, stay Animal!

Respect.

[brandona]

Right on. Another thing you can add, and I saw that you did this with biceps, is throw in a set or 2 of 21's (Or 25's if your are feelin' froggy!) to really shred yourself to bits! It's an exellent way to end a session of pyramids! Try that with legs tonight if you are able....You'll love me in the morning! Lol! Stay Strong, stay Focused, stay Animal!

Respect.

you a bad man...lol...i'll try that next week..sounds brutal...


here's what i did tonight.....

Squats: 12, 10 8, 6, 12 - 135, 155, 175, 205, 145
Presses: 12, 10, 8, 6, 12 - pps - 3, 4, 4, 5, 3
s.l. deads: 4 set x 12 - 135, 145, 135, 135x7
extensions: 4 sets x 12 - 200, 180, 170, 100 to fail
seated curls: 4 sets x 12 - 60, 105, 105, 105

fuck me that was awsome...squats felt perfect good and strong last set of 12 right after i stripped off the 35's....killer..Second set of s.l. deads i heard a clunk and realized that i hit the floor, been a long time from me, realy nice streatch...finished up on a 4" box.....seated curls 1st time i used this machine, good burn but i had a hard time fitting my hamhocks under the bar....will use the hamductor machine next itme.....love this workout so far...


-B

[brandona]

Had a really early bidness apponiment across town so no cardio this morning....fell really good today tons of engery....stairs to my office allowed me to remember every rep last night...feels awsome....the pump/torrent stack is fucking awsome..usally after a leg day i cant get out of bed in the morning...shit hit the ground running today....

here is a diet update been on this for a couple of weeks:

breakfast:
1/2 cup of oats and a dbl scoop shake with water
on the weekend is usally 1/2 cup of oats and 6 scrambled eggs

snack #1:
one low fat cheese stick and two hard boiled eggs

lunch:
either chicken, beef, fish or tuna with veggies

snack #2:
one low fat cheese stick and two hard boiled eggs

post work out:
Torrent and water

Dinner:
either chicken, beef or fish with veggies....sometimes it one can of tuna scrammbled with 6 eggs...

been mindfull of portion size, try to make them small, use the smaller tupperware and plates.....can't belive that i am still making great gains in the gym, i feel like im not eating anything.......

finshed my second cycle of cuts was goning to do a third but i think that money is best spent on other stuff....

-B

[brandona]

allrighty....cadrio, abs and streaching....

Hopped on the elipicital and from the start i wanted to kill that machine, i wanted to place it dead, useless mass on the curb next to House's stairmaster...but not tonight...there is always tomarrow

30 mins got the heart rate up nice and high....abs were good, incline is getting easier....hopefully i can start to add weight....

Sholders tomarrow...

-B

[Toni69]

Nice lookin' leg day there..I like the fact you bumped up the reps on your last set. I do that with alot of my workouts. If I get 4-6 reps on my heaviest set, I drop the weight right after and burn out more reps..usually to failure...even on squats! This is when the smith machine comes in handy and you dont have a spot. I would have it set up already, and others around are well aware of my intentions so they dont use it till I am done. I would squat or military press my heavy weight than run over to the smith and rep 'em out till I cant go anymore.

I did this with shoulders yesterday, the only thing I did different was after my last set of heavy seated db presses, I went over to the smith machine and started going light than heavy again, then I dropsetted back to light. It was SICK! People were staring at me like I was nuts, I swear I wish I had my camera 'cause my shoulders were seriously pumped and vascular.

Nice workouts here...is there any way you can list the weights your using so we can see how your progressing strength-wise? Its not to judge, just to help you make the most of your training and increase your strength, if need be. There are strategies and I know G has many strategies...at least he comments in your log! LOL

[Giant Killer]

Hey brandona, your diet and training are looking spot on my friend. The diet is looking really clean-do you have a calorie total or macro breakdown for your standard diet now? I can see you are as serious as I about this comp.
My only suggestion would be to up the cardio to 45 minutes or an hour since we're 3 weeks out. Time to really up the intensity and get out of your comfort zone. Remember that before this 30 minutes of cardio sucked, and now you are not so bothered by it. Get out of the comfort zone and into the transformation zone.

Utmost Respect,
GK

[brandona]

Wow...Thanks for the great comments guys....Toni, i list the weights after the reps. after sholders tonight i will post them so there are easier to read...This morning i tryed a half of a grapefruit with breakfast, some really good things were said about it on another thread, so i'll give it a try for a wihle...

G/K i will go on to FitDay and add up the facts and get them posted...last night on the elipitical i use a fat burning program, it was a low high low high kind of thing...got the heart rate up for over 3 mins at a time....like that one....

-B

[Toni69]

Sorry 'bout that..how did I miss that? DAAAAA!

[brandona]

Sorry 'bout that..how did I miss that? DAAAAA!

No worries T, must be the low carbs...lol.....i will clean it up tonight after sholders...if i can still type....

-B

[Mean Machine]

Sorry 'bout that..how did I miss that? DAAAAA!

No worries, I missed it the first time through also.

Lookin good bro, you really seem to have things rolling along nicely.

[brandona]

No worries, I missed it the first time through also.

Lookin good bro, you really seem to have things rolling along nicely.

Thanks bro...feeling really good to, well my legs are really sore today, but fuck..no pain no gain....

Here are my calorie numbers from yesterday, from FItDay so then may be a little off cause i dont have the packages right in front of me...

Day went like this:

Breakfast:
1/2 cup of oats in my shake, Two scoops of ON in water
(slammed on my way to a meeting....)

Snack #1 two whole boiled eggs and one cheese stick, low fat monzerillla

Lunch:
Small (maybe two cups) green salad with one can of tuna and light done right ranch

Snack #2 same as #1

Dinner:
Small salad with two whole boiled eggs and steak with light done right ranch....

Was a cardio only day so no Torrent, save the good stuff for the lifting days....

Totals for the day (plus or minus)
Cals:1665
Protien: 215
Carbs: 25
Fats: 69


-B

[Giant Killer]

Looks good. Make sure you get one high carb/high calorie day a week to refill your muscle glycogen stores and keep your metabolism from slowing down to a slower base rate-encouraging fat storage. This has the added benefit of giving you a reward day for dieting so strictly all week without cheating (right?), and helping you not go insane in the membrane.

[brandona]

Looks good. Make sure you get one high carb/high calorie day a week to refill your muscle glycogen stores and keep your metabolism from slowing down to a slower base rate-encouraging fat storage. This has the added benefit of giving you a reward day for dieting so strictly all week without cheating (right?), and helping you not go insane in the membrane.


Right on...last week it was....now dont tell Toni i did this.....a bowl of pasta...sorry, I know i was bad, but i had a kick ass back workout the next day....Sundays are usally my cheat day, try to keep it to only one meal if i can help it.....Been really thinking about carb cycling, but i love my workout split....oh well i'll figure out something.....Thanks for the info G/K solid as always

-B

[Giant Killer]

a bowl of pasta...sorry, I know i was bad
-B

Remember, pasta is not inherently bad. It's what you put on pasta that makes it bad (I won't list toppings here because thats a mean reminder for someone on a diet). Whole wheat pasta is even better because it has lower GI carbs.

Sorry about fillin' your log up with all this bullshit. Haha. Keep trainin' hard brother.

GK

[brandona]

Remember, pasta is not inherently bad. It's what you put on pasta that makes it bad (I won't list toppings here because thats a mean reminder for someone on a diet). Whole wheat pasta is even better because it has lower GI carbs.

Sorry about fillin' your log up with all this bullshit. Haha. Keep trainin' hard brother.

GK


No worries bro, your comments are awsome...it was whole wheat pasta, with ground turkey, it was vodka sauce though, Stacy's fav...my bowl had a hand full of mushrooms and peppers in it, and i only had one bowl......lol... Soon as the comp is over im going to make up some of Toni's saugage and pepper.....yummy....

-B

[brandona]

Sholders:

Front MIlitaries:
Reps: 12, 10, 8, 6, 12
Poundage: 95, 95, 85, 85, 65

Arnolds:
reps: 4sets x 12
poundage: 20,20,20,15

bent over delts with my fore head on an inclince bench:
reps: 4 sets of 12
poundage: 15, 15, 15, 15

superset of side and front lat raises:
reps: 4 sets x 12
poundage: 15, 12, 12, 6 (nothing non-manly about using pink 6 lbs weight)

Tris:

Close grip bench:
reps: 4 sets of 12
poundage: 85, 95, 95, 105

Parimount tri machine:
reps: 4 sets of 12
poundage: 10 all

kick backs:
reps: 4 sets x 12
poundage: 15 all

push downs straight bar:
reps: 4 sets 12
poundage: 110, 110, 120, 90 to fail

30 mis of cardio....left everything i had in the gym, cardio was tough, nothing left in the tank...great pump, burn form hell...good workout

now time for bed

-B

[Risk]

Solid session B. The Pink DB is a monster :)

[brandona]

Solid session B. The Pink DB is a monster :)

lol...thanks bro.....i guess i could have just used a 5lb plate....oh well....lol

-B

[Toni69]

Great shoulder and tri's wo...even the pink weights are a nice touch, LOL..get your rest!

[brandona]

Great shoulder and tri's wo...even the pink weights are a nice touch, LOL..get your rest!


thanks Toni...yea taking tonight off..Stacy needs some snuggle time....it's all good..ill get in some abs and then rest...
-B

[brandona]

So I took yesterday off, Momma wanted some Daddy time....we to Grindhouse...good movie, the second one was nuts....

Back Day
chins (weight asisted machine):
reps - 4 sets X 12
poundage removed- 220, 210, 210, 220

good mornings
3 set of alot with empty bar....pratice make perfect

Deads:
reps - 12, 10, 8, 6 ,12
poundage - 225, 245, 265, 275, 205

w.g. pulldowns:
reps - 4 sets x 12
poundage - 100, 100, 90, 90

reverse grip bb rows
reps: 12, 10, 8, 6, 12
Poundage: 85, 105, 135, 140, 95

d.b. rows:
reps - 4 sets x 12
poundage - 55, 55, 45, 45

bb shrugs:
reps - 4 sets to fail, min of 12
poundage - 135, 225, 185, 135

Man what a workout....that amount of dead was a killer, a lot lower weight than i had wanted, I was fucking dead that last set of 205 felt like i was pulling the whole gym off the floor...

reverse b.b. rows were strong, most weight ever....

barbell shrugs....dont really like these, perfer the range of motion with the d.b....225 was too heavy..was not able to hold at top...

45 mins of cardio on the eliptical....540 cal burned....

scale tells me 295..very nice...

-B

[brandona]

Hope every one had a great easter, or sunday, depends on how you choose to look at it...Mine was quite, lunch at the park with Stace's family, got to nap under a tree for a bit. Dinner at my mom's house....

Sunday is my cheat day...I kept it pretty clean, lots of beef, two Nathan's Hot dogs...small serving of pasta salad...tons of water....

Back at it tonight....chest...

-B

[Giant Killer]

Congratulations on Henchmen status brandon. I'd say becoming a Henchmen counts as part of our transformation, eh? Haha.

Train Hard Brother.
GK

[brandona]

Hey G/K
same to you brother..it's nice to know that not all of my post are bullshit...lol....

-B

[Sir J-Werk]

B,

Congrats, Henchman! You deserve it! Hope you have a helluva work out tonight! Stay Strong, stay Focused, stay Animal!

Respect.

[brandona]

B,

Congrats, Henchman! You deserve it! Hope you have a helluva work out tonight! Stay Strong, stay Focused, stay Animal!

Respect.


Thanks Bro...it's truly an honor...

-B

[brandona]

Alright you Animals...here is monday for ya.....


D.B. Flies:
reps - 3 sets x 12
poundage - 30, 30, 35

Flat bench:
Reps - 12, 10, 8, 8, 12
poundage - 140, 145, 145, 155, 115

Incline D.B.:
reps - 12, 10, 8, 6, 12
poundage - 30, 30, 40, 40, 35

dips (weight assisted)
reps - 4 sets x 12
poundage removed - 190, 220, 220, 220

B.B. curls:
reps - 2 sets x 8
poundage - 60, 70

incline d.b. curls:
reps - 4 sets x 8
poundage - 35, 35, 35, 25 to fail

ez-bar preachers:
reps - 4 sets x 8
poundage - bar + 20, 30, 30, 30

21's w/ b.b.
reps - 2 sets
poundage - 40, 40

30 mins cardio on the elpicital - high/low

When I got home from work, I was wiped, zero engery...but i remember a responce to a post i wrote earlier...some of the best workouts i have every had came on days that i could think of 100 other places i would rather be......today was fucking perfect in the gym....i hit every rep, all my poundage went up...i had a pump in my chest like a porn star, and i thought my arms were going to explode...I hit the elpicital like that mother fucker owed me money...I left everything in the gym...EVERYTHING....perfect day man....tomarrow is legs...going two for two...

-B

[anievan]

hey brandon -
i just wanted to give you props for being a true animal...ive been watching your journey and really see your dedication and authenticity to keeping it real and animal, you truely inspire me...keep up the great work man!

[brandona]

hey brandon -
i just wanted to give you props for being a true animal...ive been watching your journey and really see your dedication and authenticity to keeping it real and animal, you truely inspire me...keep up the great work man!

Thanks for the props bro...means alot to me...

-B

[Sir J-Werk]

Hey Bro, way to leave in in the gym Monday! Those days fucking rock! It's awesome what this stuff does for the mind... Hope you had a repeat today!

Stay Strong, stay Focused, stay Animal!

Respect.

[brandona]

Hey Bro, way to leave in in the gym Monday! Those days fucking rock! It's awesome what this stuff does for the mind... Hope you had a repeat today!

Stay Strong, stay Focused, stay Animal!

Respect.

Fuck bro....just got back from the gym..two for two....

-B

[brandona]

Leg day Animals, here goes nothing....

Squats:
Reps - 12, 10, 8, 6, 12
Poundage - 155, 175, 210, 225, 135

Was a little high on a couple of the 225 set, but i got them all..

Hack squats:
Reps - 12, 10, 8, 6, 12
poundage - sled, 90, 90, 90, sled

Where has this machine been all my life...shit...

S.L.Deads of 4" box
Reps - 4 sets of 12
poundage - 135, 135, 90, 90

Extensions:
Reps - 4 sets of 12
Poundage - 150, 130, 120, 110
NIce and slow, hold at top...killer burn

Hamflexor machine:
Reps - 4 sets of 12
Poundage - 30, 30, 20, 20

Love/Hate day...you have to hate yourself to love yourself....I beat the shit out of myself on legs days...Abusing myself for everthing i have done wrong in my life....I wage war within my own body....body, mind and soul....here's how it works...doing s.l. deads...body says "i'm going to puke" , mind says " keep going we are almost there"...body keeps arguing and then the soul shouts " both of you shut the fuck up and finish this fucking set"...sets gets finished.....

I am wasted and now i am going to bed...

Good night Animals
-B

[Big Wides]

good shit as usual

[hjayss]

Hey looking great did you say snuggle time awwwwwwww....good to see you can throw the ego aside and do what you need to do to help you grow.

[brandona]

good shit as usual

Thanks bro...was fun...

Hey looking great did you say snuggle time awwwwwwww....good to see you can throw the ego aside and do what you need to do to help you grow.


lol..never to big not to snuggle...


--------

So I just re-read my post from last night....I must have been really tired...anyhow.....S.L.Deads were a killer last night...I think that i am going to move those to right after squats....Hack squats are awsome. That was like the second time i have ever done them..low weight for two reasons...one, im not used to the movement yet, and two my legs were crying at that point. But the hacks sucked what little life was left in them out....The Hamductor machine was really nice, actually got a pump in the hammies..

On my squats i go to parallel and no lower, with my bad knee, it dont like atg very much.....Great leg day and awsome week so far....Oh and you have probley noticed that i have not had any morning cardio this week....i cant get my ass out of bed inthe morning...body is taking as much sleep as i can give it right now....its all about recovery

-B

[brandona]

Low engery...fuck..went to the gym anyway...cardio...me vs. the precore...I worked that motherfucker over for 30min....weight loss interval....low is 4 on the incline and 4 on the resistance...high...10 on the incline and 8 on the reisitance.....415 cals burned up....fuck you precore...for 30 mins you were my bitch....

-B

[hjayss]

Damn cardio oh well as crazy would say necessary evil...

[brandona]

Damn cardio oh well as crazy would say necessary evil...


Yes sir....fucking sucks, but life ain't easy.....

-B
------------------

Sholders and Tris with a little cardio on the side....

Smith Machine Militaries:
Reps - 12, 10, 8, 6, 12
poundage - 125, 135, 145, 145, 95
went heavy on the smith, sitting down..wide grip to the tip of my nose is perfect....

Arnolds:
Reps - 4 sets of 12
Poundage - 25 all

Bent over delts w/ forehead on incline
Reps - 4 sets of 12
Poundage - 20, 20, 20, 15

Super set side and front delts -
Reps - 4 sets of 12
Poundage - 15 all - no pink weights today, i was going to use the 15's the whole time even if my fucking arms fell off..

Close grip Bench:
Reps - 4 set of 12
poundage - 95, 95, 105, 105

NOse brakers -
reps - 4 sets of 12
Poundage - 60, 60, 40, 40 some asshole was inthe corner making out with the 50, 40 are light so i went to failure and got a good burn...

Kick backs:
Reps - 3 sets of 12
Poundage - 15 for all

Rope pulldowns:
Reps - 4 sets of 12
Poundage - 50, 60, 50, 60
nice way to polish of the old tris..smoked um good

Cardio - 30 mins on treadmill..jacked up the incline, did 5 mins set of hell...

Awsome week thus far, fucking fried and going to bed...See you animals in the morning...

-B

[Sir J-Werk]

Brother you keep working your shoulders and delt like this and they are going to start making shoulder pads of blue twisted steel and name them after you! That's some gooooood shit right there!... lol!

Stay Strong, stay Focused, stay Animal!
Respect.

[Giant Killer]

Yes sir....fucking sucks, but life ain't easy.....

-B

Awsome week thus far, fucking fried and going to bed...See you animals in the morning...

-B

B, just remember the more we feel like shit, the more it must be working!!

Haha.

[Ricky P]

Good to see how well you're doing B, looks like you got no signs of slowing down!

[brandona]

Brother you keep working your shoulders and delt like this and they are going to start making shoulder pads of blue twisted steel and name them after you! That's some gooooood shit right there!... lol!

Stay Strong, stay Focused, stay Animal!
Respect.

Ha..thanks bro...Im tired of walking straight through a door....lol..
-B

B, just remember the more we feel like shit, the more it must be working!!

Haha.

Today it's working really good....Fucking wasted...feels good...

-B

Good to see how well you're doing B, looks like you got no signs of slowing down!

Thanks Ricky....going till i cant go now more...then go some more...

-B

[brandona]

Here goes....

Weight assisted chins:
Reps - 4 sets of 12
Poundage removed - 220, 200, 200, 200

Deads:
Reps - 12, 10, 8, ?, ? (more on this later)
poundage - 225, 255, 285

Reverse grip pulldowns:
reps - 4 sets of 12
Poundage - 100, 120, 130, 140

Reverse Grip b.b rows:
Reps - 12, 10, 8, 6, 12
Poundage - 120, 130, 135, 135, 120

D.B. Rows:
reps - 4 sets of 12
poundage - 50, 50, 40, 40

D.B. Shrugs:
Reps - 4 sets of 12
Poundage - 70 all

15 min of cardio..

Ok, great workout and i am fucking wasted...doing cardio, i was going slower and slower and slower..no matter how hard i pumped my legs.....

Deads...that is a shit load of deads and it took it's tole on me today...after the set of 8 i was sucking air so hard and shaking like a motherfucker, iso i cut my losses and moved on....One thing i did try and fell in love with was pulling sumo instead of standard....My lower back loved it two, with the sumo i am able to use my more leg and lot less back...Sumo from now on...

-B

[Toni69]

Hey, very nice wo here...you should be dead after all that! Awesome! Well Done!

[brandona]

Hey, very nice wo here...you should be dead after all that! Awesome! Well Done!

Thanks so much Toni...I pushed as hard as i could on the cardio, mind was willing, body left the building....lol..

-B

[Preston]

Way to be ANIMAL. I'll have to keep a closer eye on you for now on. :-)

[brandona]

Way to be ANIMAL. I'll have to keep a closer eye on you for now on. :-)

Thanks P...You guys gotta keep me honest...

-B

[Preston]

I do what I can brother ;) Congratulations on your journey sir, everything sounds like it's goin quite well.

-Preston[ANIMAL] a.k.a "LoneWolf"

[Sir J-Werk]

I bet your back is loving you today B!!! ... lol.

Stay Strong, stay Focused, stay Animal!

Respect.

[brandona]

I bet your back is loving you today B!!! ... lol.

Stay Strong, stay Focused, stay Animal!

Respect.


You know the Sumo deads helped a ton, my back feels pretty damn good today, usally my lower back is a bit sore.but not today till i go do the dishes.....

-B

[brutal]

nice weight, b. stay strong brother.

[Angst]

Nice back workout bro, keep up the good work!

[brandona]

nice weight, b. stay strong brother.

Nice back workout bro, keep up the good work!


Thanks for stopping by fellas, The kind words keep me going thru the cardio....

-B

[brandona]

Chest and Bi's with a little cardio on the side.....

Flat Bench:
Reps - 12, 10, 8, 6, 12
Poundage - 150, 155, 160, 165, 120

Number are up from last week, even more than i thought, cause I CAN'T FUCKING ADD....

D.B. Flies:
Reps - 3 sets of 12
Poundage - 30, 35, 35
Actually did these 1st..

Incline D.B:
Reps - 12, 10, 8, 6, 12
Poundage - 45, 45, 45, 45, 30

Weight Assisted Dips:
Reps - 4 sets of 12...last to fail (20+)
Poundage Removed - 190, 190, 200, 220

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

Incline curls:
Reps - 4 sets of 8
Poundage - 30 all with a nice squeeze at the top

E-Z Bar Curls:
Reps - 4 sets of 8
Poundage - bar plus 30 (longer, fat bar)

21's (S.B.):
Reps - 2 sets
Poundage - 50 for both..
Little to heavy, was swinging the last couple..

30 mins of cardio on the elipitical, weight loss interval...389 cal burned..good times...

Work out was good, can't belive that I'm am still getting stronger on less than 1,700 cals a day...But I'll take it...lol...

Good night Animals....sleep well, we do legs tomarrow..

Stay tuned.....

-B

[brandona]

So last night was supposed to be legs right? I always go home, grab my Pump and water, sit down on the couch, make sure that i did not bring any of the work shit home with me...Well last night, i fell asleep while on the couch....guess my body was in charge last night...oh welll, i feel like a new man this morning and will smash the wheel tonight....

stay tuned....

-B

[Ricky P]

B, just looking through the log here - just look at all the progress you've made since that first post back on the 23rd of February. I know you're going to go on harder than ever, but it's always a good feeling to look back every once in a while and appreciate the hard work paying off. And that's something to be proud of my man, good work!

[brandona]

B, just looking through the log here - just look at all the progress you've made since that first post back on the 23rd of February. I know you're going to go on harder than ever, but it's always a good feeling to look back every once in a while and appreciate the hard work paying off. And that's something to be proud of my man, good work!

Thanks Bro..I will have to take a look. Kinda mad at my self for last night, but hey, Sleep don't hurt....

-B

[Giant Killer]

So last night was supposed to be legs right? I always go home, grab my Pump and water, sit down on the couch, make sure that i did not bring any of the work shit home with me...Well last night, i fell asleep while on the couch....guess my body was in charge last night...oh welll, i feel like a new man this morning and will smash the wheel tonight....

stay tuned....

-B

Hey, if you fell asleep like that, it was better for you to sleep than work out. Just my opinion, mind you, but if you're that tired the work out would have been working against you. It's not a sin to rest every once in a great while.

[brandona]

Hey, if you fell asleep like that, it was better for you to sleep than work out. Just my opinion, mind you, but if you're that tired the work out would have been working against you. It's not a sin to rest every once in a great while.

I agree G/K..I feel great this morning, was a good thing...

-B

[Angst]

Chest and Bi's with a little cardio on the side.....

Work out was good, can't belive that I'm am still getting stronger on less than 1,700 cals a day...But I'll take it...lol...

Good night Animals....sleep well, we do legs tomarrow..

Stay tuned.....

-B

Good work B, way to train hard on restricted calories. I had similar experience when I first started dieting.

[brandona]

Good work B, way to train hard on restricted calories. I had similar experience when I first started dieting.


It's blowing my mind, it really is...But this is also my 1st experance with creatine..taking the pump and torrent, maybe that has something to do with it...thanks for the kind words Angst...more fuel for the fire....

-B

[Sir J-Werk]

Number are up from last week, even more than i thought, cause I CAN'T FUCKING ADD....


Ha! You have that problem too? You should see me try to add shit up towards the end of my w/o; it's completely fuckwistled! Lol.... Way to destroy the Iron, Brother! Workouts are looking waaaaaaay sick!

Stay Strong stay Focused, stay Animal!
Respect.

[Giant Killer]

Brandon check this video out, fucking hilarious...especially for those of us on a diet.

http://www.youtube.com/watch?v=mwfG5Jp4p7U

[brandona]

Ha! You have that problem too? You should see me try to add shit up towards the end of my w/o; it's completely fuckwistled! Lol.... Way to destroy the Iron, Brother! Workouts are looking waaaaaaay sick!

Stay Strong stay Focused, stay Animal!
Respect.


Thanks brother....I have to wear my "math is hard" shirt much, much more....fuck you should see my training log, has fucked up math all over it...i.m like fuck, i graudeted from college and i cant add 45+75..fuck me....


-B

[brandona]

So, Stacy was watching a show that had kids who cut themselves...I'm thinking, who the fuck does that to themselves....well now I know..

Squats:
Reps - 12, 10, 8, 6, 12
Poundage - 155, 175, 210, 225, 155

Nice, same weight as last week, save for the last set of 12..I hit the 225 nice and strong and to depth, so i celebrated with a heavier set of 12....

S.L Deads:
Reps - 4 sets of 12
Poundage - 120 all -
I hit 5 reps on the last set and was like fuck this, and started to pull of the weight. There was this kid doing behind the back wrist curls with an empty bar right by me...I look over at him with the clamp in my hand, starting to pull off the 35 and he looks at me and says "you fucking pussy"...I got pissed and did 12 more reps.....Now he really did not say that too me, that would have been bad for him....but just the thought, re-lit the fire....

Hack squats:
Reps - 12, 10, 8, 6, 12
Poundage - sled + 90, 130, 130, 140, 90

still getting used to this machine, but i think i am in love....burn baby burn...

Hamflexor:
reps - 4 sets of 12
poundage - 30, 30, 20, 20

Extensions:
Reps - 4 sets of 12
Poundage - 130 all
nice and slow destroy what ever is left in the legs....

Another beautiful day in the gym...core needs lots of work, set of 225 was down, good morning and then up....no beuno.....fucking wasted...see you animals in the morning...

-B

[hjayss]

I see why this is one of the more popular threads moving weight and very consistent bro keep it up

[Sir J-Werk]

Sweet! Now I'm not the only one walking around like an epileptic rubber chicken!!!! It's a goooooooood hurt!!!! Way to punish the wheels, Brother!

Stay Strong, stay Focused, stay Animal!
Respect!

[brandona]

I see why this is one of the more popular threads moving weight and very consistent bro keep it up

Thanks bro, feels good, feeling good, fuck feel great this morning...

-B

Sweet! Now I'm not the only one walking around like an epileptic rubber chicken!!!! It's a goooooooood hurt!!!! Way to punish the wheels, Brother!

Stay Strong, stay Focused, stay Animal!
Respect!

Epileptic rubber chicken...lol....ahhahahaah...that's some funny shit bro...My uncle has my truck, i am driving his Camery, thought i was going to have to call Stacy to help me get out it last night...fuck....thanks, Bro

-B

[excessive endorphins]

great day for the wheels bro!
check out my log at somepoint..
i got wheels today!

[brandona]

great day for the wheels bro!
check out my log at somepoint..
i got wheels today!


Thanks Bro...I've stopped in a couple of times, will make it a point to drop in and leave my mark...

-B

[Giant Killer]

Brandon, my friend! Congratulations on getting that magical "Welcome to the Watchmen" e-mail. We must be doin' somethin' right huh?

No slackin' now you elitist bastard! Haha!

[brandona]

Brandon, my friend! Congratulations on getting that magical "Welcome to the Watchmen" e-mail. We must be doin' somethin' right huh?

No slackin' now you elitist bastard! Haha!


Yes sir...sholders, tris, abs and cardio tonight...like G says "paying the price for being the boss". Leading by example, you can find me in the gym...

-B

[Toni69]

Hey, brandona...kudos on the new avatar! Well done...I knew my boys were gonna move up sooner or later. We have an amazing team here.

[brandona]

Hey, brandona...kudos on the new avatar! Well done...I knew my boys were gonna move up sooner or later. We have an amazing team here.


Thanks Toni, with the right teachers, one can achive anything. Your help and kind words have been invaluable to me in my journey thus far....I am going to try carb cycling soon, when i get it figured out, i'll submit it for your approval....

-B

[brandona]

Sholders, tri's, abs, cardio....busy night.....

Smith machine militeries:
Reps - 12, 10, 8, 6, 12
Poundage - 120, 130, 150, 120

Arnolds:
Reps - 4 sets of 12
Poundage - 30, 30, 25, 25

Bent over delts:
Reps - 4 sets of 12
Poundage - 20 all

super set front and side delts:
Reps - 4 sets of 12
Poundage - 15 all

Nose breakers supersetted with forearm curls:
Reps - 4 sets of 12
Poundage - 50 all

close grip bench:
Reps - 4 sets of 12
Poundage - 95, 95, 105, 105

Kick backs:
Reps - 3 sets of 12
Poundage - 20 all

S.B. Pushdowns:
Reps - 4 sets of 12
Poundage - 120, 120,130, 130

100 reps crunch machine

15 mins on elipitical, 15 mins recubent...

Sholders are humbling, no big weights, a 300# grown man standing in the middle of the gym flapping his arms like a retarded bird..takes you down a notch...good workout no the less....

See you animals in the morning....

-B

[hjayss]

Quality post are you very helpfull indeed keep em coming great log as well...

[brandona]

Quality post are you very helpfull indeed keep em coming great log as well...

Thank you sir..I try to do my best..

-B

[Mean Machine]

Hahaha I hear ya on the shoulders bro. All of my other lifts are pretty strong but when it comes to shoulder day I feel like I should be using pink plastic weights sitting on a swiss ball hahaha.

[Sir J-Werk]

Sholders are humbling, no big weights, a 300# grown man standing in the middle of the gym flapping his arms like a retarded bird..takes you down a notch...good workout no the less...
-B

Yeah, but you remember what happened to the ugly duckling right?..... He became a pimp! Lol!... You just keep busting your ass like you always have B and those heavy weight will come soon, real soon.

Stay Strong, stay Focused, stay Animal!
Respect.

[brandona]

Hahaha I hear ya on the shoulders bro. All of my other lifts are pretty strong but when it comes to shoulder day I feel like I should be using pink plastic weights sitting on a swiss ball hahaha.

I hear ya...The pink weights and I have had it out more than once....lol

Yeah, but you remember what happened to the ugly duckling right?..... He became a pimp! Lol!... You just keep busting your ass like you always have B and those heavy weight will come soon, real soon.

Stay Strong, stay Focused, stay Animal!
Respect.

That's right bro, getting stronger every day...

-B

[NickSP]

Let's go you pussy round those delts out! lol W/O's lookin strong bro, keep at it...

[brandona]

1st sunday I heve been to the gym in a long time...here goes....

Back and Cardio...

Chins:
reps - 4 sets of 12
Poundage removed - 220, 200, 200, 190

Wide Grip Rows:
Reps - 4 sets of 12
Poundage - 100, 110, 120, 130

Wide Grip Pulldowns:
Reps - 4 sets of 12
Poundage - 120, 100, 100, 100

R.G. Barbell rows:
Reps - 12, 10, 8, 6, 12
Poundage - 120, 130, 135, 140, 120

D.B. Rows:
Reps - 4 sets of 12
Poundage - 55, 60, 65, 70 (70? are you fucking kidding me? shit)

D.B Pullovers: ( i am in love with these)
Reps - 4 sets of 12
Poundage - 30, 40, 45, 50

Plate Pinch Shrugs:
Reps - all till my grip failed
Poundage - 45 plate in each hand

Hypertxtensions:
Reps - 4 sets of 12-15
Poundage - bw

30 mins elepitical - 360 cals burned...

But B, where the hell are the dead? Thought i was going to do a quick back killer and bounce...Ain't going to happen..I am not happy with the current Dead workout, so i am going to spend this week looking for a new one.....Work out was really nice, dumbell rows were sick..Dumbbell pullovers are sick....Good work out....tomarrow is chest and bi's...can't weight...lol


-B

[Giant Killer]

Oh I also have a love affair with the DB Pullovers. Something about that sick "pop" you hear in your ribcage on the first rep just satisfies my masochistic urges. Haha!

[Ricky P]

B, I'm working on a 5x5 Dead routine. I like it a lot, keep the reps down - pile on some weight. It's been going real well for me - I just started Deads a couple months back but this routine has me feeling real confident. Just a routine for you to think about.

[Angst]

Hey B, I just realized we're using pretty much the same split, hopefully it'll lead to some quality gains. Strong workout btw, how long did it last?

[brandona]

B, I'm working on a 5x5 Dead routine. I like it a lot, keep the reps down - pile on some weight. It's been going real well for me - I just started Deads a couple months back but this routine has me feeling real confident. Just a routine for you to think about.


Ricky,

A 5x5 is on the top of my list right now, I'm going to dig up some of Sgt. Rock's articles and see what he has to say....Thanks for the info...

-B

[brandona]

Hey B, I just realized we're using pretty much the same split, hopefully it'll lead to some quality gains. Strong workout btw, how long did it last?

Thanks Angst...

I'm not sure how long, I loose all track of time in the gym..maybe an hour..plus 30 mins of cardio...

-B

[Sir J-Werk]

D.B. Rows:
Reps - 4 sets of 12
Poundage - 55, 60, 65, 70 (70? are you fucking kidding me? shit)
-B

Brother I know that feeling exactly! Something about back days.... Good workout too! Hows that search for a new dead routine?

Stay Strong, stay Focused, stay Animal!
Respect.

[brandona]

Brother I know that feeling exactly! Something about back days.... Good workout too! Hows that search for a new dead routine?

Stay Strong, stay Focused, stay Animal!
Respect.

Thanks Bro...I dug up all of Sgt. Rocks articles last night and I think that i may give that a try. It starts with a SL dead cycle 1st and then on to deads...On thing i read was that you should never do more that 5 reps in a set...ooppss....I will read throught it again tonight and let ya know...

-B

[brandona]

Here goes with what I gots...

Flat Bench:
Reps - 12, 10, 8, 6, 12
Poundage - 155, 135, 135, 135, 95

Incline D.B.:
Reps - 4 sets of 12
Poundage - 35 all

D.B Flies:
Reps - 3 sets of 12
Poundage - 30, 35, 35

Weight Assisted Dips:
Reps - 4 sets of 12
Poundage Removed - 200, 200, 220, 200

B.B Curls:
Reps - 2 sets of 8
Poundage - 60 each

Incline D.B. Curls:
Reps - 4 sets of 8
Poundage - 30 all

Machine Preachers:
Reps - 4 sets of 8
Poundage - 100, 80, 90, 90

S.B. 21's:
Reps - 3 sets of 21
Poundage - 50, 30,30

50 Reps decline crunches and 50 reps each side twisties on the side twistie machine...

30 mins cardio on Precor..

Fucking dead man, no engery in the gym today...Felt it on the 1st set of bench...so I dropped weight and took a page out of Angst's book, feel the muscle working, nevermind the weight..engery was in the toliet, but i saved the workout, no p.r., no heavy weight, but good none the less...

Tomarrow WILL be better, Tomarrow i WILL get 225 for 8 reps on squats...

-B

[brutal]

no doubt b, good weight. congrats in advance on the squats, I know you'll get it. Stay strong.

[Giant Killer]

Tomarrow WILL be better, Tomarrow i WILL get 225 for 8 reps on squats...

-B

Thats what I like to see! Do or do not, there is no try.

[hjayss]

I will be back bro this shit gets me amped bro.

[brandona]

no doubt b, good weight. congrats in advance on the squats, I know you'll get it. Stay strong.

Thanks bro, Leg day was Sweeeeeeeettttttt....
-B

Thats what I like to see! Do or do not, there is no try.

Did it up bro, check it out...
-B
I will be back bro this shit gets me amped bro.

Sweet bro, check out the leg day, got more fuel for ya...

-B

[brandona]

Leg day, what ever was going on yesterday was yesterday...Here's what went down and up and down.....

Squats:
185x12 (what? 30# over last week)
210x10 (you're shittin me)
225 x8 (fuck ya, all to depth)
235x6 (ok lets not get greedy)
155X12 (as low as my fat ass will go, nice and deep burn baby burn)

S.L.Deads:
Reps - 3 sets of 12
Poundage - 135, 145, 155
all of a 4" box - getting ready for a Sgt. Rock dead routine

Hack Squats:
Reps - 3 sets of 10
Poundage - sled plus 90 for all
Tryed somthing new, narrow stance....fuckkkkkkkk....

Hamflexor:
Reps - 4 sets of 12
Poundage - 30 all

Extensions:
Reps - 4 sets of 12
Poundage - 150, 170, 190, 210 (cause i could still stand up after hack squats)

So let me tell you about my warm up for squats...5 mins on the recubent, stretch every thing out...slap on some 35's..light set...for the 1st set or two my left hipflexor hurts no matter how well i streatch it out...so i slap on the 45's and sholder it and then just drop, fast and smooth, people think i am fucking nuts...after about 10 of these i am warmed up and smooth...squats were nice and smooth, depth was good...only go to parelle most of the time..the last set i was able to drop lower, left really good......weight is feeling at home on the traps.....Goal is to not have any 100's on the log, maybe a couple of weeks but i will get there.....

-B

[excessive endorphins]

solid bro!!

i got legs today im never too amped for them..
NOW I AM!!!

great post

check my log out...

[brandona]

solid bro!!

i got legs today im never too amped for them..
NOW I AM!!!

great post

check my log out...


Thanks bro....was a good workout...thanks for stopping by, the kind words mean a lot...

-B

[excessive endorphins]

haha i read it FOUR TIMES

im soo amped....

18 set leg w/o today ohh i cant wait..thanks b lol

[brandona]

haha i read it FOUR TIMES

im soo amped....

18 set leg w/o today ohh i cant wait..thanks b lol

Right on Bro, Glad i could help ya out.....

-B