Bigger than yesterday.. Smaller than tomorrow!

[Flash419]

Well.. I've finally decided to do it. I've been a regular on the Forum since it started, and a regular on the site since... I can't remember when. LOL Guess it is time to post my own Journey and see where it takes me.

I've been lifting for 25+ years.. started in jr. high with my friends.. I just never stopped. I can remember being a freshman in high school and happy I could bench my bodyweight of 135. I was 50 pounds heavier when I graduated and the bench was more then doubled. One hundred pounds plus later.. and I'm still going at it. I've always considered myself a bodybuilder and not a powerlifter. I'm much more concerned with being better built then the day before then being stronger. I've certainly gained alot of strenght along the way, but its never been the ultimate goal.

As it stands now.. I'm 278# at 6'0". I'm doing a mini-cut at the moment to clear up some unwanted fat, but within the next month I'll be back to eating and lifting and NO CARDIO! In the past I've been as heavy as 299, and was down to 228 @ 11% bodyfat last summer. I haven't competed yet.. but definately plan to in the future. I don't want to get on stage for the 'experience', but want to know when I am there that I belong there.

So.. follow me along, and feel free to post any comments or questions you have. I imagine when this is all said and done, it's going to be one hell of a ride.

[Flash419]

Chest / BIs

Incline DB Press - 75 X 15, 85 X 12, 95 X 12, 95 X 12, 95 X 10
Incline DB Fly - 55 X 12, 55 X 12, 55 X 12
Dips - 7, 12, 10

DB Hammer Curls - 40 X 12, 50 X 12, 55 X 12, 55 X 12
EZ - 21's - 85 X 21, 95 X 21, 95 X 21

No cardio today as I had to cut things short to take care of some family stuff. I did abs in the hotel earlier today.

I work on the railroad.. and spend about 3 nights a week in a hotel. Makes for some early morning and late night workouts. Thankfully my gym is key card access, so I can workout anytime 24 / 7.

[Big C]

Hell yeah big man....this is LONG overdue, you've been supporting me since the 07 so I plan on doing the same here. Time to get thick n ripped.

[Flash419]

Time to start again... it's been a long week. Got a good workout in last monday, and then was headed out of town on Tuesday morning. When I got a call from my mother, informing me my grandmother had passed away. She had been in a nursing home the past year, but was in fairly good health. It was very sudden, and we were very close. Anyway.. it was a tough week, and I never made it back to the gym despite the best of intentions. So.. I started fresh today. And got a great workout in, the joints felt good, and my lifts felt strong.

Chest
Incline Barbell Press - 135 X 15, 235 X 8, 240 X 8, 245 X 8
Cybex Flat Press - 1pps X 15, 2pps X 15, 2pps X 13
Incline Dumbell Fly - 55 X 12, 55 X 12, 55 X 12

BIs
Cybex Preacher Curl - 70 X 15, 90 X 15, 110 x 10, 110 X 8, 110 X 9
Dumbell Hammer Curls - 50 X 12, 50 X 12, 50 X 12
EZ - 21s - 95 X 21, 95 X 21, 95 X 21

ABs
Roman Chair - 60, 55, 50, 55

No cardio at gym.. but headed to the park to play some ball with my boy. Should be good for burning off some calories. LOL

[Flash419]

LEG DAY!..

Long day. I'd been up about 26 hours by the time I got to the gym. But, you do what you got to do.

Cows-
Cybex Calf Raises - 2pps x 50, 3pps X 35, 4pps x 35, 4pps X 35, 4pps X 35
Hams-
Lying Leg Curls - 150 X 12, 170 X 10, 175 X 10, 175 X 10, 170 X 8 rest-paused + 4
Quads-
Leg X - 170 X 15, 190 X 15, 190 X 15
Leg Press - 8pps X 20, 10pps X 20, 11pps X 25, 11pps X 22, 11pps X 20 dropset 9pps X 10

Cut things short today as I was just out of energy and tired as hell.

Went home and had a big meal, showered and slept for about 9 hours straight.. (a looong night for me). LOL

[Big C]

Workouts lookin good big brother........you were lookin' monsterous at the mini session - keep the momentum going through the summer!!!

[Flash419]

Workouts lookin good big brother........you were lookin' monsterous at the mini session - keep the momentum going through the summer!!!

Thanks bro... trying to get back on my diet. Things got all out of whack last week. Then I get home tonight, to find out that the grocery store was out of meat when the wife stopped today so.. No chicken, No steak..I guess the meat coolers were broken, but she bought burger and was making enchilladas with extra cheese. So, I guess I'll start my diet again tomorrow. LOL

[Flash419]

Delts and Triceps today. Worked this morning, after getting a good nights sleep. Hit it hard then came home and had a mexican feast. Dieting and cardio again tomorrow.

Delts -
Cybex Machine Laterals - 100 X 15, 120 X 15, 130 X 15, 130 X 15
Seated Military Press - 135 X 12, 185 X 8, 205 X 10, 215 X 8
Cutler Cable Laterals - 45 X 12, 45 X 15, 45 X 15

TRIs-
V-bar Pressdowns - 130 X 20, 155 X 20, 155 X 20, 155 X 22
Decline EZ - Skulls - 95 X 12, 95 X 12, 95 X 12, 95 X 12 (plus 12 close grips to burn out)
Bench Dips - 14, 17, 12

ABs-
Roman Chair - 60, 55, 55, 50

I've had a knot in my left rear delt, and trap.. so I skipped the rear delts today, and did the military presses seated instead of standing. Hopefully giving it a bit of rest will let me get back to hitting it hard next week.

[Big C]

That workout deserved a mexican feast bro......sucks about the coolers. Damn. Nothing wrong with beef enchaladas though.

I think I'll have some this weekend for my cheat, followed by a DQ blizzard.

[Flash419]

4 hours sleep.. and 13 hours at work and no lunch break. Good thing I took along my cooler, no missed meals, just no break and no air conditioning. Hot.. long day. Anyway...

Cows-
Cybex Calf Raise - 2pps X 45, 3pps X 40, 3p, 1tps X 35, 3p1tps X 35, 3p1tps X 35
Seated Raise - 1pps X 25, 1p 1tps X 25, 1p 1tps X 25, 1p 1tps X 25

Backs-
Front Pulldowns - 150 X 15, 175 X 10, 200 X 8, 200 X 8, 200 X 8
Bodymaster T-bar - 2p X 12, 2p1q X 10, 2p1q X 8, 2p1q X 8

Cut things off here... I was extremely dehydrated and had the worst headache I've had in YEARS!!! Came home and ate, and drank glass after glass of water, tea.. etc. Feeling a little better finally.

[Flash419]

Chest / BIs

Incline Barbell Press - 135 X 15 (twice), 245 X 8, 245 X 8, 245 X 8
Incline Dumbell Press - 55 X 12, 55 X 12, 55 X 12
Dips - 12, 13
Cybex Pec Dec - 110 X 15, 110 X 13 rest paused 7

Dumbell Hammer Curls 40 X 12, 50 X 12, 55 X 12, 55 X 12
Incline Dumbell Curls 30 X 10, 30 X 10, 30 X 10
High Cable Double Curl 70 X 15, 70 X 15, 70 X 13 rest paused 5

ABs
Roman Chair 60, 60, 55, 55 rest paused

Off a couple of days from work. I can use the down time.

[Flash419]

LEG DAY!!!! ... Did squats as my main movement today... it's been a while. LOL My lower back has always had problems with squats but it is such an awesome mass movement, I am going to start working them back in. Probably every other week with leg presses. We'll see how things go...

Cows-
Cybex Calf Raises - 2pps X 45, 3pps X 45, 4pps X 35, 4p1tps X 30, 4p1tps X 30, 3pps X 40

Hams-
Lying Leg Curl - 150 X 12, 170 X 10, 170 X 10, 170 X 10

Quads-
Leg X - 170 X 15, 190 X 15, 210 X 15
Squats - 135 X 15, 225 X 12, 275 X 8, 275 X 9, 275 X 8
Single Leg Leg Press - 3pps X 20, 3pps X 20, 3pps X 20 (each leg)

Intended on doing Stiff Legged Deadlifts after Leg Curls.. but decided to save my back for squats. Back felt pretty good through the workout and okay today.
Off day today.. enjoying a day of rest. Probably take a walk tonight, enjoy some outdoor cardio.

[Big C]

Helluva leg workout there big man.....good to see some squats in there.

I would probably be down for a BB'ers session next week....can Brad go?

[smoothballer]

Solid workout Flash!
Subbed for the ride!

[Flash419]

Delt / TRIs -

Standing Military Press - 115 X 12, 155 X 12, 180 X 8, 180 x 10
Cutlet Laterals - 45 X 12, 50 X 12, 50 X 15
High Cable Rear Laterals - 105 X 12, 105 X 12, 105 X 12
Dumbell Front Laterals - 30 X 12, 30 X 13

Rope Pressdowns - 95 X 15, 135 X 15, 135 X 15, 135 X 15
EZ Skulls / Close Grips - 105 X 10/10, 105 X 10/10, 105 X 10/10

Did a quick workout after work. Getting my Thursday workout in on Saturday night.. but you do what you got to do. Got a great pump. Arms and Shoulders were fried when I left.

Going to enjoy the holiday with the family and friends... Have a Great 4th!!

[Flash419]

Chest / Bis -

Incline Barbell Press - 135 X 15 (twice), 245 X 8, 245 X 8, 245 X 6 rest paused 2
Smith Neck Press - 135 X 15, 225 X 12, 225 X 11
Dips - 12, 12, 11

Dumbell Hammer Curl - 40 X 12, 55 X 12, 60 X 12, 60 X 12
EZ 21s - 105 X 21, 105 X 21, 105 X 21
Reverse EZ Curls - 105 X 10, 105 X 12, 105 X 12

ABs -

Roman Chair - 60,60,60,55-15

Got to be home for the holiday, spent the day at a buddys house with the family. Had alot of fun, but ate like shit. Totally missed my back workout, but decided to just skip it and start fresh this week. Getting my diet back on track, still dropping weight.. slow but sure.

[Flash419]

LEG DAY!!!!!!!!

Cows -
Cybex Calf Raise - 2pps X 50, 3pps X 40, 4p1tps X 30, 4p1tps X 30, 4p1tps X 30, 3pps X 45

Hams -
Lying Leg Curl - 150 X 12, 170 X 10, 180 X 8, 180 X 8
Dumbell Stiff Leg Deadlift - 75 X 10, 75 X 10, 75 X 10

Quads-
Leg X - 170 X 15, 190 X 15, 210 X 15
Leg Press - 16p X 20, 20p X 20, 22p X 20, 24p X 20, 24p X 20, 18 X 30

Went heavy on the leg presses, felt good.. and legs were pumped crazy. Hobbled around all night, and felt nausous for hours. Always a good sign. LOL

[Big C]

I know you love leg days bro!!!! Hams before quads, interesting...may give that a try for something different.

All workouts lookin good as always....hope ur summer is going good bro, and mark SEPT 5th on your damn calendar!!!

[Flash419]

I know you love leg days bro!!!! Hams before quads, interesting...may give that a try for something different.

All workouts lookin good as always....hope ur summer is going good bro, and mark SEPT 5th on your damn calendar!!!

I like to hit Hams hard before quads every few weeks. Totaly changes the feel of the leg presses. Plus after heavy squats or leg presses I'm usually to worn out to get a really good ham workout. So.. this keeps them first once in a while.

Sept 5th is a LOCK.. I may have to feel a cold coming on. I WILL be there!

[Flash419]

Delts / TRIs

Cybex Machine Laterals - 100 X 15, 130 X 12, 130 X 15, 130 X 15
Seated Military Press - 135 X 12, 185 X 8, 215 X 8, 215 X 8
Cutler Cable Laterals - 45 X 15, 50 X 15, 50 X 15
Dumbell Front Laterals - 30 X 10, 30 X 11

V-bar Pressdowns - 130 X 20, 160 X 20, 160 X 20, 160 X 20
Decline EZ Skulls - 105 X 12, 105 X 10, 105 X 8
Bench Dips - 17, 20, 18

ABs-
Roman Chair - 60, 30-20-10, 35-12-10, 60 (middle two sets were started with broomstick twists, then repped out with crunches to failure.)

Doing my Thursday workout on Saturday night.. but you do what you go to do. I'll get in again tomorrow to hit back. Off til Tuesday midnight from work, so enjoying the time at home. Bon Jovi concert on Monday... going to be a good night.

[Flash419]

Cows & Back

Cybex Calf Raise - 2pps X 50, 3pps X 40, 3pps X 45, 3pps X 45
Seated Calf Raise 1pps X 110 (55 rest paused, 25 rp, 30) one long set

Front Pulldown - 150 X 12, 175 X 12, 200 X 8, 200 X 8, 200 X 7 rest paused 2
Smith Bent Over Row - 185 X 10, 225 X 10, 245 X 8, 245 X 8
Bodymaster T-bar - 2p1q X 8, 2p1q X 10, 2p1q X 10, 2p X 12
Hyper X - 12

Quick workout today, but calves and back are fried. Tried something different with seated calf raises.. did one long set. had less then a 10 second pause each time. Always good to throw something new in there from time to time.

[Flash419]

Chest / BIs

Incline Dumbell Press - 75 X 15, 85 X 12, 95 X 8, 105 X 7, 105 X 6
Cybex Flat Press - 1p1qps X 12, 2p1qps X 10, 2p1q X 8
Cybex Pec Dec (FST-7) - 90 X 12,10,8,8,7,8,8

Dumbell Hammer Curl - 40 X 12, 55 X 12, 60 X 12, 60 X 12, 60 X 12
EZ - 21s - 95 X 21, 95 X 21, 95 X 21
High Cable Doouble Curls - 80 X 12, 80 X 12, 80 X 10 rest paused 2

ABs
Roman Chair - 60, 60, 60, 60

[machineman]

you know I am along for the ride, bro.....looking forward to hitting the iron with you on the 5th! It's been awhile....

[Flash419]

you know I am along for the ride, bro.....looking forward to hitting the iron with you on the 5th! It's been awhile....

Agreed. I'll hit you up next time I'm in Toledo. If your done lifting granite countertops.. LOL

[machineman]

Agreed. I'll hit you up next time I'm in Toledo. If your done lifting granite countertops.. LOL

lol....ordered them yesterday!

[Flash419]

Leg Day

Cybex Calf Raise - 2pps x 50, 3pps X 40, 4pps X 40, 4pps X 40, 4pps X 40

Leg X - 170 X 15, 190 X 15, 210 X 15
Leg Press - 16p X 20, 20p X 20, 20p X 20, 20p X 20

SHITTY WORKOUT... No energy, felt tired and weak. Add to which my lower back and glute area was knotted up and would not stretch out. Worst workout I've had in years. Think part of problem was I didn't eat worth a shit the day before. Ate good after the workout and got a good nights sleep. Hope to put an end to this.

[Flash419]

Delts / TRIs

Standing Military Press - 115 X 15, 165 X 12, 185 X 6, 185 X 8
Cutler Cable Laterals - 45 X 15, 50 X 15, 50 X 15
High Cable Rear Laterals - 100 X 12, 100 X 12, 100 X 12

Rope Pressdowns - 90 X 20, 130 X 20, 140 X 15, 140 X 15
Dips - 12,12,12

Got called to work on my way to the gym. Giving me about an hour to get there and workout before heading in. Got a decent workout in considering. Really squeezed the delts on the laterals, and the triceps on the pressdowns. I'm off this weekend, so I'll hit back when I get back in town.

[mritter3]

strong workout there jeff....things are looking solid in here man...def. along for this ride.

[Flash419]

strong workout there jeff....things are looking solid in here man...def. along for this ride.

Thanks man... trying.

[Big C]

Fuckin BEAST. Need I say more????

[Flash419]

Cows / Back / Traps

Cybex Calf Raise - 2pps X 45, 3pps X 50, 3pps x 50, 3pps X 45, 3pps X 50
Seated Calf Raise - 1pps X 25, 1p1qps X 25, 1p1qps X 25, 1p1qps X 25

Front Pulldowns - 150 X 15, 175 X 12, 200 x 10, 200 X 10, 200 X 10
Front Underhand Pulldowns - 175 X 10, 175 X 10, 175 X 10
Bodymaster T-bar Row - 2p1q X 12, 2p1q X 12, 2p1q X 10

Hammer Strength Shrugs - 2pps X 25, 2pps X 25, 2pps X 25

Decent workout today, didn't go crazy on the rows and did some extra pulldowns babying my lower back. Had to miss my chiropractor appointment again this week. And it definetly needs some attention. Threw some shrugs in at the end just to get a little pump. First time doing them in a while.

Got the weekend off, so enjoying some time at home with the family. Back at it monday.

[Flash419]

Chest / BIs

Incline Barbell Press - 135 X 12 (2), 245 X 8, 245 X 7, 245 X 6 rest paused 2
Incline Dumbell Fly - 55 X 10, 55 X 10, 55 X 10
Dips - 8,9,9

Dumbell Hammer Curl - 40 X 12, 55 X 12, 55 X 12, 55 X 12
High Cable Double Curl - 80 X 12, 80 X 12, 80 X 12

Long day... Got about an hour sleep last night, waiting to get called to work. Got called at 3am.. work at 5am.. and 12 hours later of baking in the hot sun, with no fans, no A/C, I finally got to head home. Completely drained, but wasn't going to miss a workout. Strength was shit.. but got a decent pump. Good meal, and going to be early. Hit it hard next time.

[Flash419]

LEG DAY!!!

Cybex Calf Raises - 2pps X 50, 3pps X 40, 4p1tps X 40, 4p1tps X 40, 4p1tps X 34, 3pps X 50

Leg X - 170 X 15, 190 X 15, 210 X 15
Squats - 135 X 15, 225 X 12, 275 X 8, 300 X 6, 300 X 6
Hacks - 2pps X 10, 2pps X 10, 2pps X 10

Lying Leg Curl - 160 X 10, 170 X 10 drop 110 X 10, drop 70 X 6

Done... Just didn't feel like loading that damn leg press machine today. So, I got out the Icy Hot, and covered my lower back, tightened up my belt.. and got into squating. I would have liked to have gone heavier.. but NO ONE around to spot me. So.. I used better judgement.. (please don't get used to that) LOL

[Flash419]

Delts / Tris / Abs

Standing Military Press - 115 X 15, 165 X 12, 185 X 8, 185 X 8, 185 X 7
Cutler Cable Laterals - 45 X 15, 50 X 15, 50 X 15
High Cable Rear Laterals - 100 X 12, 100 X 12, 100 X 12
Dumbell Front Laterals - 30 X 10, 30 X 10

V Pressdowns - 130 X 20, 160 X 20, 160 X 20, 160 X 15
EZ Skulls / Close Grip - 105 X 12/12, 105 X 11/9, 105 X 10/8
Dumbell Kicks - 30 X 12, 30 X 12, 30 X 12

Roman Chair - 55, 55, 60, 60

Hit Shoulders hard tonight, Tris were fried quick for some reason, but got a great pump on both. Kinda nice to hit my Thursday workout on Thursday.. that don't happen very often. LOL

[Flash419]

Cows / Back

Cybex Calf Raise - 2pps X 50, 3pps X 50, 3pps X 50, 3pps X 50
Seated Calf Raise - 1pps X 30, 2pps X 15, 2pps X 15, 2pps X 15

Front Pulldowns - 150 X 12, 175 X 12, 200 x 10, 200 X 10
Bodymaster T-bar - 2p1q X 10, 2p1q X 8, 2p1q X 9, 2p X 13

Good calf workout, shit back workout. I'd worked all night, and been up all day. Hot day, and lots of running around, didn't eat right. Had a massive headache when I got there, and it only got worse. Called it a day, and went home and ate and relaxed.

[Flash419]

Chest / BIs / Abs

Incline Barbell Press - 135 X 15, 155 X 15, 245 X 8, 245 X 8, 245 X 8
Cybex Flat Press - 1p1dps X 12, 2p1dps X 12, 2p1dps X 10 rest paused 1
Cable Crossovers - 80 X 12, 80 X 12, 80 X 12

Dumbell Hammer Curls - 40 X 12, 55 X 12, 55 X 12, 55 X 12
EZ 21s - 95 X 21, 95 X 21, 95 X 21
Rev Curls - 95 X 10, 95 X 12, 95 X 12

Roman Chair - 60, 40 (w/ broom stick twists)25, 30(bst)15, 55

Felt good today.. bench is going back up, great pump overall. Threw in some old school broom stick twists with the roman chair.. did them til they burned, then repped out normal. Felt good, and ate good all day. Off today and tomorrow.. so I plan to get a good nights sleep tonight, then hit legs hard tomorrow.

[Big C]

Lookin good in here bro. ........can't wait till early September, gonna be a friggin blast.

[Flash419]

Lookin good in here bro. ........can't wait till early September, gonna be a friggin blast.

I couldn't agree more... it will be nice for me.. not having to drive half way across the state. LOL

[Flash419]

LEG DAY!!!!!!!!!!

Leg X - 170 X 15, 190 X 15, 210 X 15
Leg Press - 16p X 20, 20p X 20, 22p X 20, 24p X 20, 24p2q X 17
Hacks - 2p X 10, 2p X 10, 2p X 10

Lying Leg Curl - 160 X 12, 170 X 12, 170 X 11

Good workout, watched the Animal Leg DVD with breakfast. Planned on doing the entire workout and hit it hard. Filled the leg press with 45s, then put 2 quarters on top to kick it up a notch. Was repping out the leg curls when I felt something pop on the back of my right knee. Didn't really hurt.. but definately felt bad. So, I decided to call it a day, and let it rest. Legs were pumped huge.. and 7 hours later are sore and getting sorer. Good day!

[Flash419]

Delts / Tris / Abs

Cybex Machine Laterals - 110 X 15, 130 X 15, 140 X 15, 140 X 13
Smith Military Press - 135 X 12, 185 X 10, 225 X 8, 235 X 8, 235 X 8
High Cable Rear Laterals - 100 X 12, 105 X 12, 105 X 12
Cutler Cable Laterals - 40 X 15, 40 X 15, 40 X 15

Rope Pressdowns - 90 X 20, 140 X 15, 140 X 15, 140 X 11
Bench Dips - 15,17,17
Rope Overhead X - 120 X 20, 130 X 12, 130 X 12

Roman Chair - 60,60,60,55

Worked all night, hit the gym on the way home. Great workout. Strength was up, good pump. Specialized this workout on the side delts, trying to mix it up a little. Headed out of town, so probably wont hit my back workout til Sunday .. early morning. Oh well.. such is life. LOL

[Big C]

Nice job Jeff.

What are the Cutler cable laterals? I'm always lookin' for different things to shock the body.

[Flash419]

Jay's version of the cable lateral.

Cable on the low end, do your laterals with cable behind your back. It lets you get a good stretch at the bottom as it pulls your hand back behind your back.

Grab the handle and turn so the cable is behind your back. Then step out about half a step with the foot that is farthest from the stack. Let the weight pull your hand back behind your back against your butt. Then do your lateral normally. Great stretch. And you can't argue with the results of a 3 time and current Mr Olympia.

[Flash419]

Cows / Back

Cybex Calf Raise - 2pps X 50, 3pps X 30, 3p1qps X 45, 3p1qps X 45, 3p1qps X 45
Seated Raises - 1pps X 25, 2pps X 20, 2pps X 25, 2pps X 25

Front Pulldowns - 150 X 12, 175 X 12, 200 X 10, 200 X 8
Smith Rows - 185 X 10, 225 X 8, 225 X 8, 225 X 8
Smith Deads - 225 X 10, 315 X 8, 315 X 8
Dumbell Pullovers - 95 X 8, 95 X 10, 95 X 10

I was flipping through an old Animal Owners Manual.. found this back workout. I hadn't done deads or pullovers in a while. Felt good. My grip sucks, and I didn't feel like digging out my straps out of my bag. But I will next time, so I can up the weight. Good pump.

[Flash419]

Long day at work, I got called out at 245 am... almost 12 hours on duty. Then a stop at the parents place to help the old man out and pick up my son on the way to the gym.

Pecs / BIs / Abs

Incline Barbell Press - 135 X 15, 155 X 12, 245 X 8, 250 X 8, 250 X 7
Dips - 11,9,11 rest paused 2
Cybex Pec Dec (FST-7) 90 X 10,10,10,9,7,6,6

Dumbell Hammer Curls - 40 X 12, 55 X 12, 55 X 12, 55 X 12
EZ 21s - 95 X 21, 95 X 21, 95 X 21
High Cable Double Curls - 80 X 10, 80 X 10, 80 X 10

Roman Chair - 60,60,60,60

Good workout, great pump. Went home and ate and bed early. Legs next.

P.S. Interesting info.... had my 13 year old son there so I put him on the gym scale. Weighs in at 200 POUNDS. He's already 6'. This kid has abs, and is solid as a rock. He's gonna be a MONSTER!!!!

[Flash419]

LEG DAY!!!

Cybex Calf Raise - 4p X 50, 6p X 50, 8p2t X 45, 8p2t X 40, 8p2t X 40

Lying Leg Curl - 150 X 12, 170 x 10, 180 X 10, 185 X 8, 185 X 8

Leg X - 170 X 15, 190 X 15, 210 X 15
Leg Press - 16p X 20, 20p X 20, 24p X 20, 24p2q X 15, 24p2q X 17

Legs were fried after the leg presses... rushed through this workout and didn't take the extra time to recover and stretch I usually do when training legs. Intended on doing some squats and light/ high rep leg extenetions after.. but had family shit to take care of. So.. another day. Still feeling the pump and the soreness down to the bone. So.. job done.

[Big C]

I loved the pic......but ....damn, didn't know you were doing high reps like that with all those damn plates. Real nice work man.

U gonna get back to some squattin or no?

[Flash419]

I loved the pic......but ....damn, didn't know you were doing high reps like that with all those damn plates. Real nice work man.

U gonna get back to some squattin or no?

Yeah.. I'll get back to squats next week. Just felt like pushing some weight today. Wish the damn leg press would hold more.. and we had some 100s laying around.. and the gym owner would let me leave some of those damn plates on there too.. LOL Hell with it, I'll just look at it as a lower back workout loading and unloading all of those damn plates. LOL

[Flash419]

Delts / Tris

Standing Military Press - 115 X 15, 165 X 10, 185 X 8, 185 X 8, 185 X 8
Cutler Laterals - 45 X 12, 55 X 12, 55 X 12
High Cable Rear Laterals - 105 X 12, 115 X 12, 115 X 12
Dumbell Front Laterals - 30 X 10, 30 X 12

Rope Pressdowns - 95 X 15, 135 X 15, 135 X 15, 135 X 13
Smith Close Grip - 135 X 15, 205 X 12, 205 X 15, 205 X 15

Quick and to the point.. good point. Wanted to hit another exercise for Tris, but got a late start today, and arms were pretty fried anyways.. so hit it hard, kept my form tight, and got a good burn.

Back to work tomorrow... hit back when I get back in town.

[Flash419]

Got a little behind on my posts.. but got the workouts in. Work has been CRAZY!!

Cows / Back

Cybex Calf Raises - 2pps X 50, 3pps X 50, 3pps X 50, 3pps X 50, 3pps X 50
Seated Calf Raise - 1pps X 25, 2pps X 20, 2pps X 20

Front Pulldown - 150 X 12, 175 X 12, 200 X 10, 200 X 10, 200 X 10
Smith Rows - 185 X 12, 225 X 8, 225 X 8, 225 X 8
Bodymaster T - 2p X 10, 2p X 10, 2p X 10, 2p X 10

[Flash419]

Another late post.. Monday's workout on Tuesday... LOL Such is my life.

PECS / BIs

Incline Barbell Press - 135 X 15, 160 X 12, 250 X 8, 250 X 7, 250 X 6
Cybex Flat Press - 1p1dps X 15, 2p1dps X 15, 2p1dps X 11 rest paused 3
Incline Dumbell Fly / Press - 55 X 12 / 3, 55 X 12 / 2

EZ Curls - 75 X 15, 95 X 15, 105 X 15, 105 X 15
Dumbell Hammer - 50 X 12, 50 X 12, 50 X 12
High Cable Double Curls - 80 X 9, 80 X 10, 60 X 16

[Flash419]

Cows / Hams

Cybex Calf Raise - 2pps X 50, 3pps X 50, 4p1tps X 30, 4p1tps X 35, 4p1tps X 40, 3pps X 55

Lying Leg Curl - 150 X 12, 170 X 10, 175 X 10, 180 X 10, 185 X 7
Dumbell Stiff Deadlifts - 75 X 10, 75 X 10, 75 X 8

Stopped after working all night, stomach was upset when I got there, and was really bad by the time I was finishing hams. Decided to call it a day, before I puked up my workout drinks. Hoping to get back in on my way to work and finish up.

[mritter3]

workouts are looking solid jeff, probably a good thing u didnt puke up your workout drink...would have been nasty.

[Flash419]

workouts are looking solid jeff, probably a good thing u didnt puke up your workout drink...would have been nasty.

LOL... Losing it during a big squat is one thing... when I'm trying to hold things down on a leg curl. Something aient right.

[Flash419]

Delts / Tris

Standing Military Press - 115 X 15, 165 X 12, 185 X 8, 185 X 8, 185 X 7
Cutler Cable Laterals - 45 X 15, 55 X 12, 55 X 12, 45 X 14
High Cable Rear Laterals - 105 X 12, 105 X 12, 105 X 12
Dumbell Front Laterals - 30 X 10, 30 X 10

V bar Pressdowns - 105 X 20, 160 X 15, 160 X 15, 160 X 15
Decline EZ Skulls / Close Grip - 95 X 12/12, 105 X 12/12, 105 X 10/10, 105 X 9/10

Good workout... stopped on the way home from work. Got to love a 2am workout. LOL

[Big C]

Solid ass workout for being a 2 am workout!!!!! Don't think Ive ever trained that late...but, I'd bet you were the only guy in there hahaha.

[Flash419]

Solid ass workout for being a 2 am workout!!!!! Don't think Ive ever trained that late...but, I'd bet you were the only guy in there hahaha.

Frequently the only one there. And at 2am, I figure that while the other guy is home in bed.. I'll be having the best workout of my life, and he'll never make up the differnce. Making progress bro... one day at a time!

[Flash419]

Back / Traps

Front Pulldown - 150 X 12, 175 X 10, 200 X 8, 207 X 8, 207 X 8
Bodymaster T-bar - 2p X 10, 2p1q X 8, 2p1q X 8, 2p1q X 8
Cable Rows - 140 X 10, 170 X 10, 180 X 6
Close Front Pulldowns - 175 X 10, 175 X 10, 175 X 10

Dumbell Shrugs - 60 X 25, 60 X 25

Started a new workout routine this week.. had back as my last workout for years, but after months and months of missing it or not getting it in til Sunday night, I decided to put it first in the week. Going to move Delts with Chest, then Legs, and then put Arms together last. I figure if I get stuck out of town over the weekend, I can always take my bands and get a decent arm workout there. Back has never been a strong bodypart, and I definately can't afford to keep missing workouts. Anyway... we'll see how this works.

Chest and Delts today.... off 2 days. Hopefully I can get 2 more workouts in... LOL

[Big C]

Hell yeah bro.......great decision.....back is first in my rotation also. Can't afford to miss those Big Back workouts. Way to get it done my man.

[C.Coronato]

Lookin real good in here my man. Keep rockin!

[Flash419]

Hell yeah bro.......great decision.....back is first in my rotation also. Can't afford to miss those Big Back workouts. Way to get it done my man.


Lookin real good in here my man. Keep rockin!

Thanks guys... working on it.. One day at a time.

[Flash419]

Chest / Shoulders

Incline Barbell Press - 135 X 15, 160 X 12, 250 X 8, 250 X 7, 250 X 6
Dumbell Flat Flys - 50 X 10, 60 X 12, 65 X 10, 65 X 10
Dips - 11, 10, 11

Smith Military Press - 185 X 10, 225 X 8, 235 X 8, 235 X 6
Cutler Laterals - 50 X 12, 50 X 12, 50 X 12
High Cable Rear Laterals - 100 X 12, 110 X 12, 110 X 12

Day off today... got in and got a good workout today. First time I have trained Chest and Delts together in years, felt good. Awesome pump. Strength was decent on Military Presses even after chest, I'll probably try standing press next week. And see how that goes.

Also dropped off a stack of the Cleveland ABC flyers on the gym desk. I'm interested in how many will be there tomorrow when I go in to train legs. Time shall tell.....

[Flash419]

LEG DAY!!!

Cybex Calf Raise - 2pps X 50, 3pps X 50, 4pps X 45, 4pps X 40, 4pps X 40

Lying Leg Curl - 150 X 12, 170 X 10, 170 X 10, 170 X 10, 170 X 10

Leg X - 170 X 15, 190 X 15, 210 X 15
Leg Press - 16p X 20, 20p X 20, 22p X 20, 22p X 20, 22p X 20
Leg X - 170 X 25, 170 X 25

Another after work workout. Wanted to squat but my lower back had been tight and stiff all day, so I decided to take it easy on my hams, and lower back. Got a good pump on my calves and quads. Home for a couple of meals, and a few hours sleep, then back to work.
I'll hit arms on the way home sunday night.

[Big C]

Looooooookin good on all body parts!!!!

The countdown to Cleveland is now ON.

[Flash419]

Cows / Back

Cybex Cow Raises - 4p X 50, 6p X 50, 6p X 45, 6p x 45, 6p X 45
Seated Raises - 2p X 25, 4p X 20, 4p X 20, 4p X 18

Front Pulldowns - 150 X 12, 175 X 10, 200 X 10, 200 X 10, 200 X 8
Smith Rows - 185 X 10, 225 X 10, 245 X 6, 245 X 8
Bodymaster T-bar - 2p1q X 10, 2p1q X 10, 2p1q X 8

Quick and to the point.. Good pump, back felt strong.

[Firedrake]

Hey, Flash!

MoooOOOOOO!

Great work!

[Flash419]

Pecs / Delts / Abs

Incline Barbell Press - 135 X 15, 160 X 12, 250 X 8, 250 X 8, 250 X 6
Cybex Flat Press - 1p1dps X 15, 2p1dps X 12, 2p1tps X 6, 2p1tpx X 5
Cybex Pec Dec - 110 X 15, 120 X 12, 120 X 13 drop 70 X 12

Cybex Machine Laterals - 100 X 15, 130 X 12, 150 X 10, 150 X 9
Seated Military Press - 135 X 12, 185 X 10, 185 x 10, 185 x 10
High Cable Rear Laterals - 100 X 12, 110 X 12, 110 X 12
Dumbell Front Lateral - 30 X 12, 30 X 12

Roman Chair - 50, 55

[Flash419]

Looooooookin good on all body parts!!!!

The countdown to Cleveland is now ON.


Hey, Flash!

MoooOOOOOO!

Great work!

Thanks guys... working on it.

Looking forward to the ABC in September.

Good new.. I got my Monday workout done on Monday, and Tuesday workout done on Tuesday. Could be a sign of good things ahead. LOL

[Firedrake]

Sounds like things may actually be coming together! Great news!

[Firedrake]

Pecs / Delts / Abs

Incline Barbell Press - 135 X 15, 160 X 12, 250 X 8, 250 X 8, 250 X 6
Cybex Flat Press - 1p1dps X 15, 2p1dps X 12, 2p1tps X 6, 2p1tpx X 5
Cybex Pec Dec - 110 X 15, 120 X 12, 120 X 13 drop 70 X 12

Cybex Machine Laterals - 100 X 15, 130 X 12, 150 X 10, 150 X 9
Seated Military Press - 135 X 12, 185 X 10, 185 x 10, 185 x 10
High Cable Rear Laterals - 100 X 12, 110 X 12, 110 X 12
Dumbell Front Lateral - 30 X 12, 30 X 12

Roman Chair - 50, 55

VERY solid session, bro!

[Big C]

Monster in the making! BEAST status will be achieved brother.

Cannot wait to kick it with you and the boys in C-town.

[Flash419]

Monster in the making! BEAST status will be achieved brother.

Cannot wait to kick it with you and the boys in C-town.

Yeah... looking forward to tearing it up..

Been toooo long bro!

[Flash419]

Legs

Leg X - 170 X 15, 190 X 15, 210 X 15
Squats - 135 X 15, 225 X 12, 275 X 10, 315 X 5, 225 X 12
Leg X - 170 X 25, 170 x 25
superset
Lying Leg Curls - 160 X 10, 170 x 10

Short and quick.. I was sure I was going to get called for 830 for work. Instead they moved the time up and I got called an hour early. So.. my big plans for a massive leg workout got completely shot in the ass. I got to the gym anyway, and got a decent workout in. Should have been more. Next time...

[Flash419]

Arms

Rope Pushdowns - 80 X 25, 100 X 25, 130 X 15, 140 X 15, 140 X 15
superset
Dumbell Hammer Curls - 40 X 12, 50 X 12, 60 X 10, 65 X 8, 65 X 8

Smith Close Grip - 135 X 12, 225 X 12, 245 X 12, 245 X 12
superset
EZ Curls - 75 X 110, 95 X 10, 105 X 10, 105 X 10

Decline Skull Crushers - 105 x 12, 105 X 15, 105 X 12, 105 X 14
superset
High Cable Double Curls - 75 X 12, 85 X 10, 85 X 9, 85 X 8


Another after work workout. Superseted everything, in and out in less then a hour. Awesome pump.

[Flash419]

Cows / Back

Cybex Calf Raise - 4p X 50, 6p X 50, 6P X 50, 6p x 50, 6p X 50
Seated Raise - 2p X 30, 4p X 20, 4p X 20, 4p X 20

Front Underhand Pulldown - 150 X 12, 175 X 10, 181 X 10, 181 X 10, 180 X 10
Bodymaster T - 2p1q X 10, 2p1t X 8, 2p1t X 8, 2p1t X 8
Cable Rows - 160 X 12, 170 X 10, 170 X 9

Dumbell Shrugs - 60 X 50, 60 X 45, 60 X 45

[SpankyC]

Liking the work here!

[Flash419]

Liking the work here!

Thanks bro... trying.

Bigger then yesterday.. smaller then tommorrow.

[Flash419]

Pecs / Delts

Incline Dumbell Press - 55 X 12, 85 X 12, 95 X 10, 105 X 8, 105 X 6
Flat Dumbell Fly - 55 X 12, 60 X 10, 65 X 10, 65 X 10
Smith Incline Press - 225 X 12, 225 X 12, 225 X 11

Standing Military Press - 115 X 12, 155 X 8, 165 X 8, 165 X 8
Cutler Cable Laterals - 50 X 12, 55 X 12, 55 X 12
High Cable Rear Laterals - 105 X 12, 105 X 12, 105 X 12
Dumbell Front Laterals - 30 X 10 drop 15 X 9

Great pump.. felt good. Shoulders were fried. Went home and ate, showered, and got to bed. 3 hours of sleep and back to work...

[Flash419]

LEG DAY!!

Cybex Calf Raise - 4p X 50, 6p X 50, 8p X 45, 8p X 45, 8p X 45

Leg X - 170 X 17, 190 X 15, 210 X 15
Squats - 135 X 15, 225 X 10, 275 X 8, 275 X 8, 225 X 12
Hacks - 2pps X 10, 2pps X 10

Another late night workout, felt something cramping up in my lower back so didn't push it too hard. Had to get home and get a few hours of sleep to make it to the Iron Chamber ABC. Good workout, legs were killing me climbing out of basement at IC. LOL

[Flash419]

Iron Chamber ABC .. trained arms with MrMuscles

Dumbell Hammer Curls - 40 X 12, 55 X 12, 60 X 10, 65 X 8, 65 X 8
Close Grip Bench - 135 X 20, 225 X 12, 225 X 10, 225 X 8
EZ 21s - 80 X 21, 90 X 21, 90 X 21, 90 X 21
Rope Pressdowns - 80 X 15, 100 X 12, 100 X 10, 100 X 13
Spider Curls - 75 X 12, 75 X 12, 75 X 10
Overhead Cable X - 80 x 15, 100 X 12, 100 X 12

Awesome time in Cleveland.. House is looking big and cut, and it was cool hanging out with G Diesel and Rage and his wife too. Great turnout, great gym.. good day!

[machineman]

Great to see you again, Jeff! Looking large, bro! hope to meet up with you again soon.

[Firedrake]

Solid work, bro -- I wish to hell I could've been there.

[Flash419]

Solid work, bro -- I wish to hell I could've been there.

Your moving closer... make that happen bro!

Awesome gym... great day!

[Flash419]

Cows / Back / Traps

Cybex Calf Raise - 4p X 50, 6p X 15(x3), 6p X 15(x3), 6p X 15(x3)
Seated Calf Raise - 2p X 25, 4p X 20, 4p X 20, 4p X 15

Front Pulldowns - 150 X 15, 175 X 10, 200 X 10, 206 X 8, 206 X 9
Smith Rows - 185 X 10, 225 X 8, 225 X 8, 225 X 8
Smith Deads - 225 X 10, 315 X 8, 315 X 3

Smith Shrugs - 225 X 25, 225 X 25, 225 X 25

Tried something different with Calves today.. turned my toes in, straight, and out .. trying to hit all the angles. Good workout.. lower back was a little tight, belt slipped on my last set of deads, so I decided to play it smart and call it a day.

[Flash419]

Chest / Delts / Abs

Incline Barbell Press - 135 X 15, 160 x 10, 250 X 8, 250 X 8, 250 X 6
Dumbell Incline Fly - 55 X 12, 55 X 12, 55 X 10
Dips - 11, 15, 11

Cybex Machine Laterals - 120 X 12, 140 X 12, 140 X 12, 140 X 12
Smith Military Press - 135 X 10, 205 X 10, 205 X 10, 205 X 7
Front Dumbell Lateral - 25 X 12, 25 X 12, 25 X 12
superset
Dumbell Side Lateral - 25 X 12, 25 X 12, 25 X 12

Roman Chair - 60, 55, 60, 55

[Big C]

Big man GETTIN IT DONE! Nice work on those last couple workouts.

Strong inclines....275 is within your reach now...bet you could get it for at least a few if you tried. Enjoy the soreness bro!!

[Flash419]

Big man GETTIN IT DONE! Nice work on those last couple workouts.

Strong inclines....275 is within your reach now...bet you could get it for at least a few if you tried. Enjoy the soreness bro!!

Yeah.. I'll get there eventually... working on it.. working..

[Flash419]

LEG DAY!!!

Cybex Calf Raise - 4p X 50, 6p X 50, 8p X 45, 8p X 45, 8p x 45, 8p X 45

Lying Leg Curl - 150 X 15, 170 X 10, 170 X 10, 170 X 10, 170 X 8

Leg X - 170 X 15, 190 X 15, 210 X 15
Leg Press - 16p X 20, 20p X 20, 22p X 20, 22p X 20, 22p X 20
Leg X - 190 X 19 drop 110 X 11, 50 X 9

Good day. Legs are pumped and sore as fuck.. time to GROW!!

[Flash419]

Arm day!

Rope Pressdowns - 100 X 20, 130 X 20, 140 x 20, 140 X 18
superset
Dumbell Hammer Curls - 35 X 12, 50 X 12, 60 X 12, 60 X 12

Dips - 13, 12, 13
superset
Incline Dumbell Curl - 30 X 12, 35 X 10, 35 X 10

Rope Overhead X - 110 x 20, 130 X 20, 130 x 18
superset
EZ Over Cable Curls - 100 X 20, 110 X 15, 110 X 15

Quick workout.. in and out. Home to grill some chicken, get things ready for the new week.
Great pump.. arms feel like they were going to explode.

[Firedrake]

So, your arms and legs are growing -- what ELSE are you doing? <grin>

[Big C]

So, your arms and legs are growing -- what ELSE are you doing? <grin>

Oh Jesus....ask, and he might just tell ya what else is growin. LMAO!!! This is Flash we're talkin about...

[mritter3]

solid workout jeff...ton a supersets there...had to be exhausted after that one.

[Flash419]

So, your arms and legs are growing -- what ELSE are you doing? <grin>


Oh Jesus....ask, and he might just tell ya what else is growin. LMAO!!! This is Flash we're talkin about...

I'm a growing boy... we'll leave it at that. LOL


solid workout jeff...ton a supersets there...had to be exhausted after that one.

Yeah... in and out.. hit it hard and go home.

[Flash419]

Cows / Back / Traps

Cybex Calf Raise - 4p X 50, 6p X 50, 8p X 50, 8p X 50, 8p X 45
Seated Calf Raise - 2p X 25, 2p X 25, 4p X 20, 4p X 20

Front Pulldowns - 150 X 15, 175 X 12, 206 X 10, 206 X 10, 206 X 8
Bodymaster T - 2p1q X 8, 3p X 6, 3p X 7
Cybex Machine Pulldowns (neutral grip) 230 X 10, 250 X 10, 250 X 10
Dumbell Rows - 90 X 10, 105 X 9, 105 X 10

Dumbell Shrugs - 65 X 25, 65 X 30, 65 X 30

Another late night workout after work, but got in and got it done. Back was a little tight when I started, but I stretched between every set. Got a good pump, felt good.

[TheGreatWhite]

Cows / Back / Traps

Cybex Calf Raise - 4p X 50, 6p X 50, 8p X 50, 8p X 50, 8p X 45
Seated Calf Raise - 2p X 25, 2p X 25, 4p X 20, 4p X 20

Front Pulldowns - 150 X 15, 175 X 12, 206 X 10, 206 X 10, 206 X 8
Bodymaster T - 2p1q X 8, 3p X 6, 3p X 7
Cybex Machine Pulldowns (neutral grip) 230 X 10, 250 X 10, 250 X 10
Dumbell Rows - 90 X 10, 105 X 9, 105 X 10

Dumbell Shrugs - 65 X 25, 65 X 30, 65 X 30

Another late night workout after work, but got in and got it done. Back was a little tight when I started, but I stretched between every set. Got a good pump, felt good.


Solid looking back routine here Flash! Nice work

[Big C]

Strong back workout brother....your favorite bodypart to train, is it not? LOL.

Looks like someone is preparing to test out some Agent O.......hope we both get picked!

[Flash419]

Solid looking back routine here Flash! Nice work


Strong back workout brother....your favorite bodypart to train, is it not? LOL.

Looks like someone is preparing to test out some Agent O.......hope we both get picked!

Thanks guys.. Back is not my favorite workout, but probably where I need the most work.

Keeping my fingers crossed for Agent O, sounds like just what I need to give things a kick in the ass.

[Flash419]

Chest / Delts

Incline Barbell Press - 135 X 15, 160 X 12, 250 X 7, 250 X 5
Cybex Flat Press - 1p1dps x 20, 2p1d X 15, 2p1d X 13, 2p1d X 12
Cybex Pec Dec - 130 X 12, 130 X 8

Smith Military Press - 135 x 12, 205 X 10, 225 X 8, 225 X 6
Cutler Cable Laterals - 40 X 12, 50 X 12, 55 X 12

Shitty workout. I was back in the gym after hitting back on the way home from work. Only had a shake after the back workout, and a Real Gains shake when I got up. Felt weak and then got called back to work while I was there, so had to cut things short. But, I'll be sure and get some meals in next week. Things will start moving up again..

[Flash419]

LEG DAY!!

Standing Calf Raise - 240 X 25, 300 X 25, 320 X 30, 360 X 25, 320 X 25

Seated Leg Curl - 120 X 15, 160 x 15, 180 X 12, 180 X 10, 160 X 12

Leg X - 180 X 15, 200 X 15, 220 X 15
Cybex Squat Press - 10p X 20, 14p X 20, 18p X 20, 20p X 20, 20p X 20, 20p x 20
Leg X - 180 X 25, 180 X 25, 180 X 13

Different gym today, got a good workout. Enjoyed using some new equitment. Had the day off, so got some good meals in, and got a good workout. Good day.

On a side note... had the personal trainer check my bodyfat, I was 18% @ 276. Which was a change from 11% @ 228 at the same time last year. So.. definately putting on some muscle but I'd like to get the bodyfat down under 15 to start, and then about 10 or 11% in a year or so. Anyway... got to have goals.

[Flash419]

Arms

V bar Pressdowns - 90 X 25, 120 X 20, 150 X 20, 160 x 20, 160 X 20
superset
Dumbell Hammer Curl - 35 X 15, 50 X 12, 60 X 12, 60 X 12

Bench Dips - bw X 25, 1p X 25 drop 7, 1p X 25 drop 9
superset
Dumbell Preacher - 30 X 12, 35 X 10, 35 X 10

Decline EZ Skulls - 95 X 15, 95 X 15, 95 X 14
superset
Reverse EZ Curls - 95 X 12, 95 X 12, 95 X 12

Roman Chair - 50,50,50,60

Really enjoying supersetting arms together. Getting a great pump, and getting in and out of the gym in less then an hour. Nice way to end the week.

[Flash419]

Back / Traps

Front Pulldowns - 150 X 15, 175 X 12, 206 X 10, 206 X 8, 206 X 8
Smith Rows - 185 X 10, 225 X 8, 225 X 8, 225 X 8
Dumbell Rows - 105 X 8, 105 x 8, 105 X 8
Hyper X - 10,12,15

Dumbell Shrugs - 65 X 40, 75 X 35, 75 X 35

Strength felt good, but lower back was a little kinked up. Stretched it out on the hyper, and got a few good pops out of it. Felt alot better. Off to work afterwards.

[Flash419]

Pecs / Delts

Smith Incline Press - 135 X 15, 225 X 8, 255 X 8, 265 X 8, 275 x 6
Flat Dumbell Fly - 60 X 12, 65 X 12, 65 X 12
Dips - 12,13,13

Cybex Machine Laterals - 110 X 12, 140 X 12, 140 X 12, 145 X 12
Cybex Machine Press - 1pps X 10, 1p1tps X 12, 2pps x 10, 2p X 10
High Cable Rear Laterals - 100 X 12, 105 X 12, 105 X 12
Cutler Cable Laterals - 45 X 15, 45 X 15, 45 X 15

Late night workout after getting in from work. Nice treat when I finished work, they were doing a safety feed for us winning some contest in the company. So.. prime rib, and baked potato as a pre workout meal. LOL Got to love it!

Good workout, good pump. Looks like my shoulders are finally starting to pop. Another brick on the wall...

[Big C]

That's some big chest and shoulder work right there bro.....large and in charge is an understatement for you!

What's the plan for the fall/winter? Cutting, maintaining, growing?

[Flash419]

That's some big chest and shoulder work right there bro.....large and in charge is an understatement for you!

What's the plan for the fall/winter? Cutting, maintaining, growing?

Plan on growing til after first of the year. Then cut for.. 2 or 3 months. Like to get my bodyfat down into the 11-13% area. Hopefully add another 10 pounds before then. Been feeling small lately. LOL

[Big C]

Plan on growing til after first of the year. Then cut for.. 2 or 3 months. Like to get my bodyfat down into the 11-13% area. Hopefully add another 10 pounds before then. Been feeling small lately. LOL

Cool deal sounds like a plan...

And an FYI....if 275 pounds is small then what do u call me lol ...keep it up.

[SpankyC]

Pecs / Delts

Smith Incline Press - 135 X 15, 225 X 8, 255 X 8, 265 X 8, 275 x 6
Flat Dumbell Fly - 60 X 12, 65 X 12, 65 X 12
Dips - 12,13,13

Cybex Machine Laterals - 110 X 12, 140 X 12, 140 X 12, 145 X 12
Cybex Machine Press - 1pps X 10, 1p1tps X 12, 2pps x 10, 2p X 10
High Cable Rear Laterals - 100 X 12, 105 X 12, 105 X 12
Cutler Cable Laterals - 45 X 15, 45 X 15, 45 X 15

Late night workout after getting in from work. Nice treat when I finished work, they were doing a safety feed for us winning some contest in the company. So.. prime rib, and baked potato as a pre workout meal. LOL Got to love it!

Good workout, good pump. Looks like my shoulders are finally starting to pop. Another brick on the wall...

nice volume bro, that huge pump had to stimulate growth! lookin reaaal goood!

[Flash419]

nice volume bro, that huge pump had to stimulate growth! lookin reaaal goood!

Thanks bro.. working on it.. day by day.

Legs when I get in.. looking forward to it.

[Flash419]

Arms

Rope Pressdowns - 4 X 15
Dumbell Hammers - 4 X 12
Seated Machine Dips - 4 X 15
EZ - 21s - 3 X 21
EZ Skulls / Close Grip - 4 X 15/15
Nautalus Bicep Curl - 3 X 15

Check out the local gym down the street from the hotel I seem to be spending all my time at lately. Decent place.. got a good workout and will defintately be hitting it again here. Sure beats hitting the gym after working all day at 2am.

[Flash419]

LEG DAY!!!

Cybex Calf Raise - 4p X 50, 6p X 50, 8p X 50, 8p X 50, 8p X 50

Leg X - 170 X 15, 190 X 15, 210 X 15
Squats - 135 X 15, 225 X 10, 275 X 10, 315 X 6, 315 X 6
Hacks - 4p X 10, 4p X 10, 4p X 10

Had to switch things around this week with work being so crazy.. Hit Quads hard and I'm definately feeling it now. Going to do some Hams tomorrow after back. Decided not to destroy my lower back and then have a shitty back workout tomorrow. Who know, maybe I'll start hitting hams with back for a while... we'll see. Legs are killing me, and I would have like to have tried to squeeze an extra rep or two on the squats. But, at 9p on a sunday night the gym was empty.. I'll try again when I can get a spotter.

[Big C]

Likin' that leg demolition bro. Diggin the squats as well!!!! Good ass work.

[Flash419]

Likin' that leg demolition bro. Diggin the squats as well!!!! Good ass work.

Thanks bro...

Feeling it today... OUCH!!!!!!!!!!!!

[machineman]

killin' it brotha! keep it up....

[Flash419]

Back Day...

Front Pulldows - 150 X 12, 175 X 10, 206 X 8, 206 X 8, 206 X 8
Bodymaster T - 2p X 8, 2p1q X 8, 2p2q X 8
Cybex Machine Pulldowns - 250 X 10, 270 X 10, 270 X 10
Hyper - 10, 12, 12

Awesome pump today... and legs are KILLING me from last night. Intended on hitting hams after but had a knot in my lower back / glute area... stretched it out on the hyper. It seemed to help, but still sore as hell. I've had lots of problems over the years with this area, and need to get into the chiropractor to get my hips realigned. So, until then I'll baby it a little longer. Better a few half ass workouts, then an injury and missing a bunch.

[Flash419]

killin' it brotha! keep it up....

Thanks bro.. trying... trying..

[Flash419]

Chest / Shoulders

Incline Barbell Press - 135 X 15, 155 X 10, 245 X 8, 245 X 8, 245 X 8
Incline Dumbell Fly - 50 X 12, 60 X 12, 60 X 12
Dips - 14, 15, 12
Cybex Pec Dec (Fst-7s) 110 X 12,10,9,8,7,7,6

Seated Dumbell Military Press - 60 X 12, 75 X 10, 75 X 9, 75 X 7
Seated Dumbell Side Laterals - 35 X 10, 35 X 12, 35 X 12
High Cable Rear Laterals - 105 X 12, 105 X 12, 105 X 12
Dumbell Front Laterals - 30 X 12, 30 X 12

Got a little behind in logging my workouts, been a busy week. Working like crazy, plus had some car problems that I had to take care of.. Anyway..

Good workout, dropped the weight on the inclines and got solid 8 reps for all 3 work sets, move the weight back up next week. Time to grow!!

[Flash419]

LEG DAY!!!!!

Cybex Calf Raise - 4p X 50, 6p X 50, 8p X 55, 8p X 55, 8p X 53

Leg X - 170 X 15, 190 X 15, 210 X 15
Squats - 135 X 15, 225 X 12, 275 X 10, 315 X 6, 315 X 6
Leg Curl - 170 X 10, 170 X 10, 170 X 10
Leg X - 210 X 15, 170 X 20, 170 X 22 rest paused 5
Dumbell Stiffs - 60 X 12, 60 X 12, 60 X 12

Good workout.. pushed it hard. Felt a little twinge of something around my knee when doing the leg curls, so I kept the weight the same and didn't push it hard there.

Good pump, legs are sore as HE!!... had a good meal when I got home, back out to workout tonight. But, off 3 days when I get back.. catch up on my sleep, workouts..

[Big C]

Living up to the title of your journey, I see. Killing those legs no other way to say it!

Keep on pushin bro...gonna be a monster at the Cage.

[Flash419]

Living up to the title of your journey, I see. Killing those legs no other way to say it!

Keep on pushin bro...gonna be a monster at the Cage.

Trying bro .. trying. I definately enjoy training legs.. I've been hitting squats lately, which seems to be going well. As much for the benefits of the excercise as the reason I hate loading and unloading the leg press machine. LOL

We need a Bodybuilders session soon bro.. or Iron Asylum. Hmmm............

[Big C]

Trying bro .. trying. I definately enjoy training legs.. I've been hitting squats lately, which seems to be going well. As much for the benefits of the excercise as the reason I hate loading and unloading the leg press machine. LOL

We need a Bodybuilders session soon bro.. or Iron Asylum. Hmmm............

That's what Brad and I were saying. Can't go wrong w/ either of those gyms....although it's been a long while since BB'ers - really miss it there. I'm done with classes Thanksgiving week......not sure about Brad.....not saying we couldnt train before then, would just be easier.

[Flash419]

Back / Traps

Front Pulldowns - 150 X 15, 175 X 10, 206 X 8, 206 X 8, 206 X 8
Bodymaster T - 2p X 10, 2p1q x 10, 2p1q X 10
Smith Rows - 225 X 8, 245 X 8, 245 X 8
Smith Deads - 245 X 10, 315 X 3... (belt slipped..back pulled) Urrrrrrr
Front Stiff Arm Pulldowns - 81 X 15, 81 X 15, 81 X 15

Hammer Shrugs - 2pps X 30, 3pps X 30, 3pps X 30, 3pps X 30

Got 3 days off.. so I'm making good use of it. Good workout.. damn belt slipped while doing deads and my back torked so I decided to stop and move on. Belt is causing me problems lately.. I need to just get a new one. Didn't Animal use to sell one? Hmmmm.....

[Flash419]

Pecs / Delts

Incline Barbell Press - 135 X 15, 160 X 10, 250 X 8, 250 X 7, 250 X 5 rest paused 1
Cybex Flat Press - 1p1dps X 15, 2p1dps X 12, 2p1dps X 10, 2p1dps 7 rp 1
Cable Crossovers - 90 X 12, 90 X 12, 90 X 12

Standing Military Press - 115 X 12, 165 X 8, 175 X 8, 175 X 5, 175 X 8
Cutler Laterals - 45 X 12, 55 X 12, 55 X 12, 55 X 12
High Cable Rear Laterals - 105 X 12, 115 X 10, 105 X 10
Dumbell Front Laterals - 30 X 12, 30 X 12

Good workout today.. I would have liked to have gotten a few more reps on the bench, strength really seemed to taper off fast.. but got an awesome pump. Felt good. Enjoying the time off, and being able to get a full nights sleep.

[Flash419]

Cows / Back / Traps

Cybex Raise - 4p X 50, 6p X 50, 8p X 45, 8p X 45, 8p X 40
Seated Raise - 2p X 20, 2p2q x 20, 2p2q X 20

Front Pulldowns - 150 X 12, 175 X 10, 200 X 8, 206 X 8, 206 X 8
Bodymaster T - 2p X 8, 2p1q X 8, 2p1q X 8
Seated Rows - 170 X 8, 170 X 8, 170 X 8
Close Front Pulldows - 175 X 8, 175 X 8, 175 X 8
Hyper X - 12, 12

Hammer Shrugs - 4p X 30, 6p X 25, 6p X 25

Back to the gym on monday. Last week got all screwed up, work, car problems, family issues. I only got 2 of my 4 workouts in.. so I just decided to start fresh this week.

Good workout, got a weird twinge along my calf when doing the seated raises, so I kept the weight lower and stretch it out extra. Seems better after.

[Flash419]

Pecs / Delts / Abs

Incline Barbell Press - 135 X 12, 160 X 12, 250 X 8, 250 X 8, 250 X 6
Incline Dumbell Fly - 50 X 12, 50 X 12, 50 X 12
Cybex Flat Press - 1p1dps X 12, 2p1dps X 12, 2p1d X 12, 2p1d X 12

Standing Military Press- 115 X 12, 165 X 10, 165 X 10, 165 X 10
Cutler Cable Laterals - 45 X 15, 45 X 15, 45 X 15
High Cable Rear Laterals - 105 X 12, 105 X 12, 105 X 12
Dumbell Front Laterals - 30 x 12, 30 X 12

Roman Chair - 55, 55, 55

Good workout today. Inclines are going up slowly.. went a little lighter on delts today, and upped the reps. Great pump. Looking forward to hitting legs next. Missed that workout last week.

[machineman]

Solid as always, Jeff!

[Flash419]

Solid as always, Jeff!

Thanks bro.. trying. Work and life can be crazy some time...

One day.. one plate at a time.

[Firedrake]

Nice work on the 13th -- btw, your shirt should get there today.

[Flash419]

Nice work on the 13th -- btw, your shirt should get there today.

Thanks bro... Really appreciate it!

[Big C]

Lookin good in here big man......keep IT GOING......just wanted to say your one of the realest Animals I know and you know I'm honored to go to war against the weights any day with you. Hopefully get a session in, SOON!

[Flash419]

Cows / Back / Traps

Cybex Calf Raise - 4p X 50, 6p X 50, 8p X 40, 6p X 45, 6p X 50
Seated Raise - 2p X 20, 2p X 25, 2p X 25

Front Pulldowns - 150 X 12, 175 X 10, 206 X 8, 206 X 8, 206 X 8
Smith Rows - 205 X 8, 225 X 8, 225 X 8, 225 X 8
Cybex Machine Pulldowns (neutral grip) 270 X 8, 270 X 8, 270 X 8, 270 X 8
Hyper X - 12,12,12

Hammer Shrugs - 4p X 20, 6p X 25, 6p X 30, 6p X 30

First off... having the Forum down for 4 days .. SUCKED! Kept clicking the bookmark every few hours, and getting the same message. I really missed this place.

Hit back on the way from work, lower back was all FUBARed this morning, but I Icey Hotted it, and stretched it out, and it didn't seem to bad by the afternoon. Still feeling something on the back of my knee when I do calf and ham work, so I took it a little lighter today on cows. Overall a good workout and great pump.

[Flash419]

Lookin good in here big man......keep IT GOING......just wanted to say your one of the realest Animals I know and you know I'm honored to go to war against the weights any day with you. Hopefully get a session in, SOON!

Thanks bro.. and the feeling is mutual. Never be soon enough for another ABC.

[Firedrake]

Solid work!

[Flash419]

Solid work!

Thanks Jim.. works been nuts, but I'm getting my workouts in.. one way or another.
Wife said I have a package in the mail. Looking forward to opening it. Thanks again.

[Flash419]

Chest / Delts / Abs

Incline Barbell Press - 135 X 15, 160 X 10, 250 X 8, 250 X 8, 250 X 8
Incline Dumbell Press - 85 X 15, 85 X 10, 85 X 10
Cybex Pec Dec - 120 X 12, 120 X 9, 120 X 10

Cybex Machine Laterals - 120 X 15, 140 X 12, 120 X 12, 120 X 12
Smith Military Press - 145 X 10, 205 X 8, 215 X 8, 215 X 6
Seated Dumbell Rear Laterals - 30 X 10, 35 X 10, 35 X 10
Seated Dumbell Side Laterals - 30 X 12, 30 X 12, 30 X 12

Roman Chair - 50,55,55

Doing my Tuesday workout after work on Thursday.. LOL Just another normal week.
Good pump today, felt strong. Inclines are definately moving up. Big dinner when I got home.
Making progress... one plate at a time.

[Flash419]

Arms

Rope Pressdowns 110 X 20, 130 X 20, 140 X 20, 140 X 15, 140 X 15
superset
Dumbell Hammer Curls - 40 X 12, 50 X 12, 60 X 12, 60 X 12, 60 X 12

Bench Dips - 20, 1p X 15 drop 7, 1p X 17 drop 8, 21
superset
Dumbell Preacher - 30 X 12, 35 X 12, 35 X 12, 35 X 12

Cable Kicks - 40 X 12, 40 X 12, 40 X 12,
superset
High Cable Double Curls - 70 X 12, 70 X 12, 70 X 12

I was supposed to hit legs today but that tendon behind my knee was still sore from last week, so I decided to take the safe route and skip legs this week. I'll train them next week no matter what... just take things slower and lighter if need be. Last thing I need is a real leg injury. Maybe a hot bath before I train legs next time. Get the area good and warmed up, then put a wrap around that knee. Hmmm....

[Flash419]

Back / Traps

Front Pulldowns - 150 X 12, 175 X 12, 206 X 10, 206 X 10, 206 X 10
Bodymaster Tbar - 2p X 10, 2p1q X 8, 2p2q X 8, 2p1q X 10
Cybex Machine Pulldowns (neutral grip) 270 X 10, 290 X 8, 290 X 8, 270 X 12

Hammer Shrugs - 2pps X 30, 3pps X 25, 3pps X 25

Been a busy week, lots of family stuff and work has been nuts. But, got in and got a good workout, felt strong. Lower back still is tweaked, but stretched it out on the hyper. It's getting better.
Day off today, so I'll get my chest / delt workout in, and some good meals. Back at it tomorrow.

[Flash419]

Chest / Delts

Incline Barbell Press - 135 X 12, 160 X 12, 250 X 8, 250 X 6, 250 X 6
Cybex Flat Press - 1p1dps X 12, 2p1d X 12, 2p1q X 8, 2p1q X 9
Incline Dumbell Press - 50 X 12, 55 X 12, 55 X 12

Smith Military Press - 135 X 12, 205 X 12, 245 X 5, 225 X 8, 225 X 7
Cutler Cable Laterals - 45 X 12, 55 X 12, 55 X 12, 55 X 12
High Cable Rear Laterals - 105 X 12, 115 X 12, 115 X 12
Dumbell Front Laterals - 30 X 12, 30 X 12

Good workout today. Strenght was down on some things, up on others. Weird. Felt good. Good pump. Enjoying the time at home.. back to work soon.

[Flash419]

Legs day...

Cybex Cow Raises - 4p X 50, 6p X 50, 8p X 50, 8p X 50, 8p X 40

Leg X - 170 X 15, 190 X 15, 210 X 15
Squats - 135 X 15, 225 X 12, 275 X 8, 275 X 8, 275 X 8

Did a half assed leg workout today, but better then none at all. Got off work, and had to make the mad dash to get to an awards thing for my daughter, took a few hours so stopped and did a short leg workout before I rushed home to get 4 hours sleep and then back to work.

[Flash419]

Arms

Rope Pressdowns - 110 X 20, 130 X 20, 140 X 20, 140 X 16
superset
Incline Dumbell Curls - 30 X 12, 35 X 12, 35 X 12, 35 X 12

Dips - 13, 15, 14
superset
EZ - 21's - 95 X 21, 95 X 21, 95 X 21

Decline EZ Skulls - 95 X 16, 95 X 15, 95 X 15
superset
High Cable Double Curls - 70 X 10, 75 X 9, 75 X 8

Dumbell Wrist Curls - 20 X 15, 20 X 15, 20 X 15

Roman Chair - 55, 55, 60, 60

Good day today.. got in from work about breakfast time. Took my daughter to vote, breakfast, and then went and trained. Felt good, Great pump, Went home and grabbed a nap, then a big lunch. Relaxing day.

[Flash419]

Back

Front Pulldowns - 5sets X 12 reps
Cable Rows - 4 X 10
T - bar - 3 X 10
Uni - Pulldown - 3 X 10
Nautilus Pullover - 3 X 12
Hypers 3 X 12

Trained out of town today at an Anytime Fitness. Lots of Nautilus equitment, decent workout anyway. Trying not to get so far behind this week. Been crazy busy with work lately, so workouts have been sparatic.Getting the work done though. I'll hit chest and delts on the way home early tomorrow morning.

[Flash419]

Chest / Delts

Incline Barbell Press - 135 X 15, 160 X 12, 250 X 7, 250 X 6, 250 X 6
Incline Dumbell Press - 85 X 12, 85 X 12, 85 X 12
Cybex Pec Dec - 120 X 15, 120 X 14, 120 X 12

Seated Dumbell Side Laterals - 30 X 12, 35 X 12, 35 X 12, 35 X 12
Smith Military Press - 135 X 15, 225 X 8, 225 X 8, 225 X 6
High Cable Rear Laterals - 105 X 12, 110 X 12, 110 X 12
Cutler Laterals - 40 X 15, 40 X 15

Weird workout, strength was down on barbells, but up on dumbells. Had the day off so got to enjoy being home. And a good nights sleep.

[Flash419]

LEG DAY!!!!!!!!!!

Cybex Cow Raises - 4p X 50, 6p X 50, 8p X 45, 8p X 47, 8p X 46

Leg X - 170 X 15, 190 X 15, 210 X 15
Leg Press (Century sets) - 2pps X 20, 3pps X 30, 4pps X 40, 4pps X 40, 3pps X 30, 2pps X 46 (failure)
Hacks - 2pps X 12, 3pps X 10

Leg Curl - 160 X 12, 160 X 12, 160 X 14

First good leg workout I've gotten in months. Tendon behind my knee is feeling better, but I kept the weight low and blasted out the reps. I did House's century sets on the leg press today. Went up to 4 plates a side and strugled to the 40 reps with 4 plates. So.. waited 30 seconds or so.. then did it again, and worked my way down to 2 plates and went to failure. Legs were pumped crazy. Workout was hours ago.. and my stomach is still nausous from all the lactic acid. I LOVE THAT FEELING! LOL

[Flash419]

Arm day...

V Pressdowns - 110 X 21, 140 X 20, 160 X 20, 160 X 25, 160 X 25
supersets
D. Hammer Curls - 40 X 12, 50 X 12, 60 X 12, 60 X 12, 60 X 12

Smith Close Grip - 135 X 15, 225 X 12, 245 X 12, 245 X 12
superset
EZ 21's - 95 X 21, 95 X 21, 95 X 21, 95 X 21

Rope Over X - 120 X 20, 130 X 20, 130 X 18
superset
D. Conc Curl - 30 X 12, 30 X 12, 30 X 12

Quick arm workout after work. Great pump, felt strong.

[mritter3]

solid arm day Jeff...looking forward to seeing how agent O helps ya out now....keep it up big man.

[Flash419]

Back day...

Front Pulldown - 150 X 12, 175 X 12, 206 X 8, 206 X 8, 206 X 8
Bodymaster T - 2p X 8, 2p1q X 8, 2p1q X 8
Close Front Pulldown - 175 X 10, 175 X 10, 175 X 10
Hypers - 10,12

Quick workout, just wasn't feeling it. Strength was shit. Got a decent pump and got out of there. Agent O on it's way.. so that should help!

[Flash419]

Chest / Delts

Incline Barbell Press - 135 X 15, 160 X 12, 250 X 8, 250 X 7, 250 X 6
Cybex Flat Press - 1p1d X 12, 2p1d X 12, 2p1d X 12, 2p1d X 12
Cybex Pec Dec - 110 X 12, 110 X 10, 110 X 7, 100 X 9, 100 X 6

Cutler Laterals - 45 X 12, 55 X 12, 55 X 12, 55 X 12
Dumbell Seated Press - 75 X 8, 75 X 10, 75 X 10
High Cable Rear Laterals - 105 X 12, 115 X 12, 115 X 12
superset
Front Dumbell Laterals - 30 X 12, 30 X 10

Late night workout, and my first on Agent O.Don't think I gave it enough time after my meal. I had planned on waiting longer, but dinner ended up being late, then I knew I was gonna get called to work, so I headed out early. I'll take the next dose at least an hour after my meal. Looking forward to good things from the reviews I have read of this stuff.

[Flash419]

LEG DAY!!

Cybex Cow Raises - 4p X 50, 6p X 50, 8p X 50, 8p X 50, 8p X 46

Leg X - 170 X 15, 190 X 15, 210 X 15
Squats - 135 X 15, 225 X 12, 275 X 10, 300 X 6, 225 X 15
Leg X - 170 X 25 rest paused 6

Leg Curl - 160 X 12, 160 X 12, 160 X 10

Decent leg workout, lower back is still not 100% but getting better. Feeling good to get some weight back on my back again. Workout 2 of Agent O. Definatley got more out of it.. alot more focused and in the zone. On a side note, I seem to be sweating alot more while taking it. But.. liking it so far!

[Flash419]

Arm day..

Rope Pushdowns - 100 X 20, 130 X 20, 140 X 20, 140 X 20, 140 X 17
supersets
Dumbell Hammer Curls - 40 X 12, 50 X 12, 60 X 12, 60 X 12, 60 X 12

Bench Dips - 28,26,24,26
supersets
Incline Dumbell Curls - 35 X 12, 35 X 12, 35 X 12, 35 X 12

Dumbell Kicks - 30 X 12, 35 X 12, 35 X 12
supersets
High Cable Double Curls - 70 X 10, 70 X 11, 70 X 10

Abs-
Roman Chair - 55,55,55,55,55

Good workout, awesome pump. Arm measured out at 20 1/8" with a pump.. growing. Day 3 of Agent O. Getting a little something from it, but still waiting for the big kick that everyone was raving about. Focus is up, but was hoping for more.

[Flash419]

Cows / Back / Traps

Cybex Cow Raises - 4p X 50, 6p X 55, 6p X 55, 6p X 55
Seated Cow Raise - 2p X 25, 2p2q X 25, 2p2q X 25, 2p2q X 25

Front Pulldowns - 150 X 12, 175 X 10, 206 X 8, 206 X 8, 206 X 8
Bodymaster T - 2p x 10, 2p1q X 8, 2p1q X 8, 2p1q X 8
Seated Rows - 170 x 8, 180 x 8, 180 X 8

Hammer Shrugs - 4p X 25, 6p X 25, 6p X 25, 4p X 30

Day 4 of Agent O. Took it about 40 minutes before my workout. Seemed to help a little. Focus was up a little, definately a little more in the zone. But, still not that tear the gym up feeling that the powder seemed to provide. Maybe the capsules need a higher dose?
Good workout, great pump Felt good. And got in a day early so I wont be behind this week. LOL

[Flash419]

Chest / Shoulders

Incline Barbell Press - 135 X 15, 160 X 12, 250 X 8, 250 X 7, 250 X 6 rest paused 1
Dips - 11, 14, 14
Cable Crossovers - 90 X 12, 90 X 12, 90 X 12

Cybex Machine Laterals - 120 X 15, 130 X 15, 130 X 15, 130 X 14
Cybex Machine Press - 1pps X 15, 2pps X 12, 2p1dps X 9, 2p1dps X 7
Front Dumbell Laterals - 30 X 12, 30 X 12, 30 X 12
supersets
Dumbell Side Laterals - 30 X 12, 30 X 12, 30 X 12

Day 4 of Agent O. Took the caps about 40-45 minutes before my workout. Focus is up.. still hoping for more.
Good workout, great pump. Strength is still down on the Inclines, so I backed off and figure I'll try laying back this week, and hit it hard next week.

[Flash419]

Leg Day...

Cybex Cow Raises - 4p X 50, 6p X 50, 8p X 50, 8p2q X 45, 8p2q X 42

Lying Leg Curls - 150 X 10, 160 X 10, 170 X 10, 175 X 10, 175 X 10
Dumbell Stiffs - 60 X 12, 70 X 12, 70 X 12, 70 X 12

Leg X - 170 X 15, 190 X 15, 210 X 15
Squats - 135 X 15, 225 X 15, 225 X 15, 225 X 15

Day 6 of Agent O. Decided to add a caffine pill kicker today. It definately added some extra punch.
Good workout, decided to hit the hams a little more today, since I have laid back off of them the past few weeks. Took the squats slow and deep.. not a lot of volume on quads but my hams and glutes are fried.

[Big C]

A true mass monster is hard at work in here!!!! Keep killin shit bro....I have no doubt you're eating baby cows for some of your meals and growin like a machine.

[Flash419]

Arms / Abs

Rope Pressdowns - 100 X 20, 130 X 20, 140 X 20, 140 X 20, 140 X 20
supersets
Dumbell Hammers - 40 X 12, 50 X 12, 60 X 12, 60 X 12, 60 X 12

Dips - 13,14,15,14
supersets
High Cable Double Laterals - 75 X 12, 80 X 12, 85 X 12, 85 X 9

Decline EZ Skulls - 95 X 15, 95 X 15, 95 X 15, 95 X 14
supersets
EZ Curls - 95 X 12, 95 X 12, 95 X 12, 95 X 12

Roman Chair - 55,55,40 broomstick twists + 15, 40 broomstick twists + 10, 55

Day 7 of Agent O. Decided to try something different. I emptied the capsules into about 8 oz of water with a gatoraide stick. It took forvever to dissolve but the results were 2 or 3 times taking it by capsule. So.. something in the capsules is definately slowing things down.

Great workout. Awesome pump. Hit abs hard for the first time in a while, really burned them out with the broomsticks and then repping out to failure.

[Flash419]

Cows / Back / Traps

Cybex Cow Raises - 4p X 50, 6p X 50, 6p X 50, 6p X 50, 6p X 50
Seated Cow Raises - 2p X 25, 2p2q X 25, 2p2p X 25, 2p2q X 25

Front Pulldowns - 150 X 15, 175 X 12, 200 X 10, 206 X 10, 206 X 8
Smith Rows - 185 X 10, 225 X 10, 225 X 8, 225 X 8
Dumbell Rows - 105 X 8, 105 X 8, 105 X 8

Dumbell Shrugs - 60 X 50, 60 X 50, 60 X 50

Day 8 of Agent O. Broke the capsules open and poured into about 5 oz of water. Tastes like shit.. but much, much more effective then the caps were.

Fast workout.. hit calves hard, then back. Lower back was a little tweaked so I took it a little easy. Good workout, good pump. Got a good nights sleep, and most of the day at home so I go to eat a few good meals.Back to work tonight.

[Flash419]

Pecs / Delts

Incline Barbell Press - 135 X 15 twice, 225 X 8, 245 X 8, 245 X 8, 245 X 8
Cybex Flat Press - 1p1dps X 12, 2p1dps X 12, 2p1dps X 12, 2p1d X 12
Cybex Pec Dec - 120 X 12, 120 X 10, 120 X 11, 120 X 10

Cutler Cable Laterals - 45 X 12, 55 X 12, 55 X 12, 55 X 12
Standing Military Press - 115 X 12, 165 X 8, 175 X 8, 175 X 8
Dumbell Front Lateral - 30 X 12, 30 X 12, 30 X 12
supersets
Dumbell Side Laterals - 30 X 12, 30 X 12, 30 X 12

Day 9 of Agent O. I'd been up since about noon the day before and had worked all night. So.. I took a BIG can of Monster and Agent O in the caps. Worked ot pretty good. LOL

Good workout.. backed off a bit on the weights in the inclines. Seems like I am getting the weight off my chest fine, but I'm having problems in the lockout.. so I'm thinking more tricep work. Been stuck at this weight for a while.. getting a bit irrateted.

[Flash419]

Chest / Delts

Incline Barbell Press - 135 X 15, 155 X 12, 245 X 6, 245 X 6, 245 X 7
Cybex Flat Press - 1p1dps X 15, 2p1dps X 12, 2p1dps X 12, 2p1dps X 10
Dips - 9,11,10

Cutler Cable Laterals - 40 X 15, 50 X 12, 55 X 12, 55 X 12
Smith Military Press - 135 X 15, 205 X 8, 225 X 8, 225 X 6
High Cable Rear Laterals - 105 X 12, 105 X 12, 105 X 12

Day 13 of Agent O. I know I missed logging a few days of workouts, but after the holidays last week, I got a nasty stomach bug. NO FUN AT ALL! In any case.. I got legs and arms done over the weekend, and did back on Tuesday. Today I took Agent O in cap form and did not break it open into a bottle a water like I had been doing last week. This was done as much for the convience and to lessen the effects on my stomach. Last day of Agent O tomorrow, and it's leg day.. so I'm looking forward to going out with a bang.

Workout was as good as can be expected for basically not eating anything for 2 days, and whatever was in my system going out faster then I could put it in. I dropped 6 pounds over those 2 days, and still have to watch what I eat. But, things seem to be getting back to normal, so I'm hoping for a solid workout tomorrow.

[Flash419]

Leg Day... Final day with Agent O

Cybex Cow Raises - 4p X 50, 6p X 50, 8p X 50, 8p X 50, 8p X 46

Leg X - 170 X 15, 190 X 15, 210 X 15
Squat - 135 X 15, 225 X 12, 275 X 8, 275 X 8, 275 X 8
Leg X - 170 X 21, 170 X 18

Shitty workout.. stomach felt okay when I got up, Had a little meal and felt okay, but it just seemed to sit in my stomach like a rock. Took Agent O in cap form and sipped a bottle of water during the workout. It just seemed to sit in my stomach the entire workout. Squating was no fun.. and although my back and legs felt okay, my stomach was chruning and I had zero energy. Probably should have just pulled the plug this week and stayed home, but wanted to finish this testing and always feels better to get a shitty workout in then to just sit home and do nothing.

Hopefully my stomach gets back to normal soon. This no energy thing is getting old..

[mritter3]

sucks about your stomach man...there is some nasty viruses going around right now...take it easy man....way to still get those workouts in

[Flash419]

sucks about your stomach man...there is some nasty viruses going around right now...take it easy man....way to still get those workouts in

Thanks bro... things are getting better.

[Flash419]

Arm day...

Rope Pressdowns - 110 X 20, 130 X 20, 140 X 20, 140 X 20
superset
Dumbell Hammers - 40 X 12, 50 X 12, 60 X 12, 60 X 12

Dips - 10, 10, 12
superset
Incline Dumbell Curls - 30 X 12, 30 X 12, 30 X 12

Cybex Overhead X - 100 X 12, 105 X 12, 105 X 11
superset
Cybex Preacher - 110 X 10, 100 X 12, 100 X 12

Roman Chair - 50,55,55,50

Been busy, and sick.. and running behind the last few weeks. So.. I decided to finish up last week and get my workout routine in on monday. Got a good workout, and a great pump.

[Flash419]

LEG DAY!!

Cybex Cow Raises - 4p X 50, 6p X 50, 8p X 50, 8p2q X 40, 8p2q X 34, 6p X 50

Lying Leg Curl - 150 X 10, 160 X 10, 175 X 10, 180 X 9, 170 X 8

Leg X - 170 X 15, 190 X 15, 210 X 15
Squats - 135 X 15, 225 X 10, 275 X 8, 315 X 6, 225 X 15
Leg X - 170 X 19, 170 X 17 rest paused 3

Good leg workout today, lower back felt good so I went a little heavier on the squats. I trained Back on Tuesday, and Chest and Delts on Thursday. .. sorry I missed the logs but just wanted to get things caught up. I'll get Arms done on Saturday night or Sunday.

[Flash419]

Arm Day..

Rope Pressdowns - 100 X 20, 130 X 20, 140 X 20, 145 X 15, 145 X 14
supersets
Dumbell Hammer Curls - 40 X 12, 50 X 12, 60 X 12, 60 X 12, 60 X 12

Bench Dips - 26, 21, 22
supersets
High Cable Double Curls - 80 X 10, 80 X 12, 80 X 10

Decline EZ Skulls - 95 X 15, 95 X 15, 95 X 15
supersets
EZ Curls - 95 X 13, 95 X 13, 95 X 13

Roman Chair - 55,55,55,55

Good workout. Again catching my Friday workout on a monday, but I had some family stuff to do over the weekend, and then work and a nasty winter storm delayed things further. I'll catch up this week, and then off next week until Christmas.Really looking forward to that.

[Flash419]

Back day...

Cybex Cow Raise - 4p X 50, 6p X 50, 6p X 50, 6p X 50
Seated Cow Raises - 2p X 25, 2p2q X 20, 2p2q X 20, 2p2q X 20

Front Pulldowns - 150 X 12, 175 X 10, 200 X 8, 206 X 8, 206 X 8
Bodymaster Tbar - 2p1q X 8, 2p1q X 8, 2p1q X 8, 2p1q X 8
Front Underhand Pulldowns - 150 X 12, 175 X 10, 175 X 10, 175 X 10
Hypers - 10,10,10,10

Cows and Back today... kept things simple and moving along. I got called to work on my way in, so I had to change things up. Got a good pump and stretched out good between sets. Good day.

[Flash419]

Chest / Delts / Abs

Incline Barbell Press - 135 X 15, 155 X 10, 245 X 8, 245 X 5, 245 X 6
Cybex Flat Press - 1p1qps X 15, 2p1q X 10, 2p1q X 8, 2p1q X 8
Dips - 12,10,11

Cutler Laterals - 45 X 12, 55 X 12, 55 X 12, 55 X 12
Standing Military Press - 115 X 12, 165 X 8, 165 X 8, 165 X 8
High Cable Rear Laterals - 105 X 12, 115 X 12, 115 X 12
Front Dumbell Laterals - 30 X 12, 30 X 15

Roman Chair - 55,55,55,55

Good workout.. felt good. Good pump. got out of the grove on the inclines.. getting a little agrivated at the lack of progress there, but definately getting some size in my upper pecks, and good seperation down the middle.
Anyway.... vacation next week til after Christmas. Looking forward to the time off.

[Mr. Dead]

It's going to be awesome, being on the same team with ya...!!!

[Flash419]

It's going to be awesome, being on the same team with ya...!!!

Thanks bro.. looking forward to it!

[Flash419]

Leg Day..

Cybex Cow Raises - 4p X 50, 6p X 50, 8p X 55, 8p X 55, 8p X 55

Lying Leg Curl - 150 X 12, 170 X 10, 180 X 8, 180 X 8, 180 X 8

Leg X - 170 X 15, 190 X 15, 210 X 15
Squats - 135 X 15, 225 X 12, 275 X 10, 275 X 10, 275 X 10
Leg X - 170 X 21 dropset 110 X 17

Good workout.. trying to work on my squats.. lower back has always been the weak link for me. Leg presses have always been strong, but squats have always sucked. Working on that..

[Flash419]

Arms

V Pressdowns - 120 X 20, 150 X 20, 160 X 20, 160 X 25, 160 X 25
supersets
Dumbell Hammer Curls - 40 X 12, 50 X 12, 60 X 12, 60 X 12, 60 X 12

Smith Close Grip - 185 X 15, 225 X 15, 245 X 12, 245 X 10
supersets
EZ - 21's - 95 X 21, 95 X 21, 95 X 21, 95 X 21

Cable Kicks - 40 X 12, 40 X 12, 40 X 12
supersets
High Cable Double Curls - 80 X 12, 80 X 12, 80 X 8

Great workout.. awesome pump. The smith actually broke on my last set.. so that is why only 10 reps instead of 12. LOL I hate when that happens.

[mritter3]

good looking arm day jeff.

[Flash419]

Cows / Back / Traps

Cybex Cow Raises - 4p X 50, 6p X 60, 6p X 60, 6p X 60
Seated Cow Raises - 2p X 20, 2p2t X 20, 2p2t X 20, 2p2t X 20

Front Pulldowns - 150 X 12, 175 X 10, 206 X 8, 206 X 8, 206 X 8
Bodymaster Tbar - 2p1q X 8, 2p1q X 8, 2p2q X 8, 2p2q X 8
Cybex Uni Pulldows - 270 X 10, 270 X 10, 270 X 10, 270 X 10
Hyper X - 12,12,12,12

Hammer Shrugs - 4p X 25, 6p X 25, 6p X 25, 6p X 25

Good workout.. lower back was a little tweaked from a slip on the ice the other night. Stretched out my back on the hyper before and after... got a few good pops out of it. Felt better...

[Flash419]

Pecs / Delts

Incline Barbell Press - 135 X 12, 155 X 10, 245 X 8, 245 X 8, 245 X 6
Flat Barbell Press - 155 X 15, 245 X 10, 245 X 10, 245 X 10
Incline Dumbell Fly - 50 X 12, 50 X 12, 50 X 12

Cutler Laterals - 45 X 12, 55 X 12, 55 X 12, 55 X 12
Smith Military Press - 135 X 12, 205 X 8, 205 X 8, 205 X 8
High Cable Rear Laterals - 105 X 12, 105 X 12, 105 X 12

Great workout today.. inclines are going up finally, and I flat benched for the first time in months. Great pump, and felt good. Been on vacation all week.. a good nights sleep everynight.. and workouts while I am wide awake. I'm loving it!!

[Flash419]

WOW!.. 3.5 months later.. and I'm back again..

After competeing in the Iron Contest IV.. losing 20 pounds.. 2 belt notches.. I am back.

Going to enjoy food for a few weeks.. but still work in a few cardio sessions. Then back to the diet. I got a trip to Cali planned for late June as a grad present for my daughter. I will have abs.. LOL Even if I have to get the spray tan painted on. ROFLMAO

I'll be back monday posting workouts.. took last week getting back into everything. Time to get back at it. Had a ABC Saturday to get my head back in the game.. I am READY!!

[Firedrake]

Y'know, I tried to get the spray tan people to do an ab pattern on me for my show, but they refused. <grin>

Good on ya!

[Flash419]

Y'know, I tried to get the spray tan people to do an ab pattern on me for my show, but they refused. <grin>

Good on ya!

Guess I better keep up the cardio then.. LOL

[Flash419]

Chest / Delts

Cybex Machine Laterals - 4 X 12
Smith Incline Press - 15,12,10 6 X 265, 245 X 10
Flat Dumbell Fly - 3 X 12
Cybex Flat Press - 3 X 15
Cybex Pec Dec - 3 X 12
Smith Military Press - 4 X 10
High Cable Rear Laterals - 3 X 12
Dumbell Side Laterals - 3 X 15

Grabbed a half hour of cardio in the hotel Sunday night... sorta been taking the last week and this week off from the diet just to enjoy food again. Plan on getting back into it next week. Hitting cardio at hotels when I can.. just to keep things going. Back to the grind next week, even though Iron Contest is over I am still not where I want to be .. yet.

[Flash419]

Leg Day...

Cybex Cow Raises - 4 X 45
Seated Raise - 4 X 20
Lying Leg Curl - 12,10, 3 X 8 X 180
Leg X - 3 X 15
Cybex Squat Press - 5 X 20 .. last 3 sets with 18 plates

Keeping things simple.. Just enjoying moving weight again.

[Flash419]

BACK day..

Smith Deads - 12,10,8,4 X 365, 6 X 315
Smith Rows - 3 X 10 X 225
Pullups (asst) - 3 X 8
Dumbell Pullovers - 3 X 12
Hammer Shrugs - 4 X 20

Back to the basics with back today... I've been wanting to get back in to deads the last few weeks. Decided to stop making excuses and just get into it. Back actually felt good after. Intended on doing Reverse Hypers last to stretch things out, but wife got in town so I cut it short and met her for lunch. I stretched out on Hypers and got a few good pops out of my back during the workout. I'll hit arms when I get back into town on Saturday .. then start the diet and cardio again on Monday.

[Big C]

Still killin it! What does your routine look like now bro? Just going by how you feel?

[Flash419]

Still killin it! What does your routine look like now bro? Just going by how you feel?

Chest / Delts
Legs
Back
Arms

Throwing either abs or cows in there each workout...
Start back with the diet and cardio next week.. Add in Cuts the following week.
At least its finally warming back up.. get out and do some walking outside. Maybe dig my bike out of the garage.

[Flash419]

Arms

Rope Pressdowns - 100 X 15, 120 X 15, 140 X 15, 150 X 12, 150 X 12
supersets
Dumbell Hammers - 40 X 12, 50 X 12, 60 X 12, 60 X 12

Bench Dips - 18, 20, 20
supersets
EZ 21s - 95 X 21, 105 X 21, 105 X 21

Rope Over X - 110 X 15, 120 X 15, 120 X 15
supersets
Dumbell Inc. Curls - 30 X 12, 30 X 12, 30 X 16f

Roman Chair - 55,55,55,55
supersets
Wrist Curls - 25 X 12, 25 X 12, 25 X 12

Love doing arms together.. supersets give you a hell of pump. Good workout, then the weekend off. That doesn't happen very often for me. LOL

[Flash419]

Chest / Delts

Incline Barbell Press - 135 X 15 twice, 225 X 10, 235 X 8, 245 X 6, 225 X 7
Cybex Flat Press - 1p1dps X 15, 2p1dps X 10, 2p1dps X 10
Cybex Pec Dec (FST-7) - 110 X 10, 110 X 10, 110 X 7, 100 X 8, 100 X 8, 100 X 7, 100 X 7

Cutler Laterals - 45 X 12, 55 X 12, 55 X 12, 55 X 12
Standing Military Press - 115 X 12, 155 X 8, 165 X 7, 135 X 15
High Cable Laterals - 105 X 12, 105 X 12, 105 X 12
Dumbell Side Laterals - 30 X 12, 30 X 12

Great workout after work.. Rage is definately helping. Long day .. so I skipped the cardio. I'll get into it soon enough. Trimming back the diet already... got to get back into the cutting.

[Flash419]

Back / Traps

Front Pulldowns - 150 X 12, 175 X 10, 200 X 10, 200 X 10, 200 X 10
Bodymaster T-bar - 2p X 12, 2p1q X 10, 2p2q X 8, 2p2q X 6
Smith Rows - 185 X 10, 225 X 8, 225 X 8, 225 X 8
Hyper - 15,15,15,15

Hammer Shrugs - 2pps X 25, 2pps X 25, 2pps X 25, 2pps X 25

Roman Chair - 55,55,55,55

First log in a while.. work has been NUTS!!! Work outs keep getting pushed back.. and I've missed my friday Arm workout two weeks in a row. So.. I took the Back workout I never got to last week, put it first this week.. and we begin again. Got a gym I can get to while I'm away from home, so I plan on making use of that, and hopefully keep things moving along.

Let the games begin.. LOL

[Flash419]

Back Day...

Nautalis Pullovers - 4 X 12
Asst. Pullups - 4 X 10
D. Rows - 3 X 12
F. Pulldows - 3 X 12
F. Under Pulldows - 3 X 12

New week.... and another workout out of town. Trying to keep things moving along. Got all my workouts in last week, but just didn't get them logged. Work gets busier every week.. is that still possible? LOL But, at least I can get something done out of town. Also.. started cardio again. and it's official CARDIO SUCKS!! Still need to drop aboiut 10 pounds.. got a California trip planned for end of June. I will have abs.. LOL

[Flash419]

Chest / Delts

Cutler Cable Laterals - 3 X 12
Incline Barbell Press - 15,15,10,8,4,8
Incline Dumbell Fly - 3 X 12
Dips - 3 X f
Cybex Pec Dec - FST7
Smith Military Press - 12,10,7,6,5
High Cable Rear Laterals - 3 X 12
Dumbell Side Laterals - 3 X 12

Good workout.. great pump. Starting to see some good seperation on the delts. Things are moving along.

[Flash419]

Legs -

Cybex Cow Raise - 50,40,35,34,40
Lying Leg Curls - 5 X 10
Leg X - 3 X 15
Squats - 15,12,12,12

Lower back was all FUBARed today... but got called to work as soon as I got there, so my time was limited. Tried to squat but back felt ... unstable would probably be a good description. But, spent about 10 minutes stretching it out after, and actualy got a few good pops out of it and felt MUCH better after.

Guess I'll need to start incorporating more stretching in on a regular basis... IT'S HELL GETTING OLD! LOL

[Flash419]

Back day...

Front Pulldowns - 5 X 12
Smith Rows - 4 X 8
Close Front Pulldowns - 3 X 12
Bodymaster T-bar - 3 X 10
Cable Rows - 3 X 10
Hypers - 3 X 12

Smith Shrugs (2 sets to front /. 3 to rear) 5 X 20

Did 30 minutes of cardio.. then abs after. Good workout. Threw in a little more volume just trying to shake things up. Concentrated on feeling it and not just moving weight. Felt good.. good pump after.

[Flash419]

Chest / Delts

Cutler Laterals - 40 X 12, 50 X 12, 50 X 12, 50 X 12

Incline Dumbell Press - 60 X 12, 80 X 12, 90 X 10, 90 X 8
Smith Incline Press - 135 X 15, 225 X 12, 245 X 8, 275 X 6, 225 X 12
Flat Dumbell Fly - 55 X 15, 55 X 15, 55 X 15
Dips - 11,14,12

Smith Military Press - 135 X 12, 185 X 10, 225 X 7, 185 X 11
High Cable Rear Laterals - 90 X 12, 100 X 12, 100 X 12, 100 X 12
Dumbell Side Laterals - 35 X 12, 35 X 12, 35 X 12 drop 20 X 9

Did 20 minutes of cardio on the treadmill..then had about a 10-15 minute walk back to the hotel. Making use of my time at the hotel.. trying to eliminate some of those 2am workouts.. Work has been crazy, trying to increase my time and chances to sleep in my own bed. LOL

Got a box of supps in yesterday.. Actually found a place still selling Animal Nitro-G.. still in the packs. A few months of date.. but cheap..and it will be nice to have with me on the road.

[Big C]

Training is looking good/strong as always big man........I'm jealous of those trips you get to take to Muscle Beach, etc. Hope we can tackle Bodybuilders in August! Keep it up.

[Flash419]

LEG DAY!!

Leg X - 170 X 15, 190 X 15, 210 X 15
Leg Press - 16p X 20, 20p X 20, 20p X 20, 20p X 20, 20p X 20
Squats - 135 X 15, 185 X 12, 225 X 12, 245 X 8
Cybex Kneeling Leg Curl - 2t X 15, 2p X 12, 2p X 12, 2p X 12
Lying Leg Curl - 170 X 12, 170 X 12 drop 110 X 10 drop 70 X 7

Solid workout... loaded up the leg press and finally got back to moving some weight. Felt good. Lower back is still not perfect.. but getting better.

[Flash419]

Arm day...

Rope Pressdowns - 110 X 20, 130 X 20, 140 X 20, 140 X 20, 140 X 18
supersets
Dumbell Hammer Curls - 40 X 12, 50 X 12, 60 X 12, 60 X 12, 60 X 12

Bench Dips - 22,28,29,28
supersets
EZ 21s - 105 X 12, 115 X 12, 115 X 12, 115 X 12

Decline EZ Skulls / Close Grips - 115 X 15/15, 115 X 15/15, 115 X 14/12
supersets
High Cable Double Curls - 80 X 12, 80 X 12, 80 X 12

Great workout.. awesome pump. Arms felt like they were about to explode.. good day.

[Flash419]

Training is looking good/strong as always big man........I'm jealous of those trips you get to take to Muscle Beach, etc. Hope we can tackle Bodybuilders in August! Keep it up.

I'll post the pics to Photobucket.. I'll make sure to put a link up before I leave.

[Flash419]

Laptop died.... I'm still alive..

Back online when I can..

[Flash419]

Back / Traps

Dumbell Pullovers - 95 X 12, 105 X 12, 115 X 12, 115 X 12
Asst. Pullups - 10,10,10,9
Smith Rows - 185 X 10, 235 X 10, 235 X 10, 235 X 10
Cable Rows - 160 X 10, 160 X 10, 160 X 10

Hammer Shrugs - 2pps X 20, 3pps X 20, 3pps X 20, 3pps X 20

Back at it... been working my ass off, and catching my workouts when I can. Making progress.. slow but sure.

Laptop dies last week.. and extended warrenty has not been the savior it was claimed to be.
I can get new hard drive installed in laptop after I send it out for repair.. and after I get Dell to send me the recovery disks to reinstall windows.. which of course they don't give you with computer. One pain in the ass, after another.
Ohhh well.. life goes on.

[Big C]

Sorry about the computer big man....same shit happened to me about a year ago. Workouts looking good, hoping we get a session in here in August....

[Flash419]

ARMS

Rope Pressdowns 5 X 15
supersets
Dumbell Hammers 4 X 12

Machine Dips 4 X 15
superset
EZ - 21s X 4

Rope Overhead X - 4 X 15
superset
Double High Cable Curls - 4 X 8

Computer is still on the fritz.. but I finally got everything in place to ship it out next week to be repaired. Been a massive pain in the ass. Still working like a freak, but getting my workouts in. Still doing cardio and losing fat, my abs are finally starting to show, pants are definately looser. Weight is staying about the same, so I guess that means I'm losing fat and gaining muscle. California trip in 2 weeks.. I CAN'T WAIT!!!!

I'll post up a thread with a link to a Photobucket album for my trip.. plan on visiting Gold's Gym Venice (MECCA) and Muscle Beach. Going to be a blast!!

[Flash419]

On vacation this week.. took the daugther to L.A. for a grad present.

Got the link to Photobucket.. I'll update through the week.

Headed to Gold's Venice today... and Muscle Beach later this week.

http://s224.photobucket.com/albums/dd245/Flash419/Trip%20to%20Mecca%20-%20California%202011/

[Flash419]

Back day...

Dumbell Pullovers - 90 X 12, 100 X 10, 115 X 8, 115 X 8, 115 X 8
Smith Rows - 135 X 12, 225 X 8, 225 X 8, 225 X 8
Hammer Low Row - 2pps X 10, 2pps X 10, 2pps X 10
Hamer Uni Pulldows - 2pps X 10, 2p1qps X 10, 2p1qps X 10, 2p1q X 10
Front Pulldowns - 180 X 10, 180 X 10, 180 X 10, 180 X 10

Dumbell Shrugs - 90 X 25, 90 X 25, 90 X 25, 90 X 25

First workout after vacation... felt good to get back at it. Although I was able to get a great workout at Gold's - Venice and another one at Muscle Beach. A very enjoyable trip... a minus a few sunburns.. a GREAT time.

[Flash419]

Chest and Delts

Incline Barbell Press - 5 X 15,12,8,8,8
Incline Dumbell Fly - 3 X 12
Hammer Strength Iso Press - 4 X 10
Pec Fly - 3 X 10

Cutler Laterals - 4 X 12
Standing Military Press - 5 X 12, 10, 8,8,8
Rear Delt Pec Dec - 3 X 12
Front Dumbell Laterals - 3 X 12

Felt strong.. getting back into things. Last workout before I returned to work.. back to the grind.

[Flash419]

Arms -

Rope Pressdowns - 5 X 15
EZ - Skulls / Close Grips - 4 X 15/15
Uni Rev. Pushdowns - 3 X 15
Rope Overhead X - 3 X 15

Dumbell Hammer Curls - 5 X 12
EZ 21's - 4 X 21
Double Overhead Curls - 3 X 12

[Big C]

Lookin good bro. Bet it feels good to be back hittin the iron hard.

You orderin some of the new flavored Rage?

[Flash419]

Lookin good bro. Bet it feels good to be back hittin the iron hard.

You orderin some of the new flavored Rage?

Loving it bro.... Feeling strong.. the break did me some good.

I've still got 2 full canisters of Rage left from the Arnold.. probably wont get any new until I get down to the last one.
I do love the Watermellon flavors on the Universal supps.. my favorite.

[Flash419]

BACK day...

Nautilous Pullover - 5 X 10
Asst Pull-ups - 4 X 8
Smith Rows - 4 X 10
Nautilous Uni-Pulldown - 4 X 10
Shrugs - 4 X 25

Nautilous Ab Crunch - 4 X 50-20

Good workout.. joined Anytime Fitness so I can keep on my workouts while I'm out of town. For a chain, they have alot of good equitment, and lots of free weights. Definately not what I expected when I walked through the door. And the key pass allows me to workout whenever I need. Plus.. the pass is good at ALL the Anyimes.. so I can use it as a back up at home too. So far, so good...

Feeling good to get back in the gym.. hungry again.. looking forward to getting back in there as soon as I leave. Feeling strong, moving decent weights.. and .. the gym is about a 15 minute walk from the hotel. so I am getting in some extra cardio there and back. LOL

[Flash419]

Chest / Delts / Abs

Cutler Laterals - 5 x 12,10,8,8,8

Smith Inclines - 5 X 12,10,8,6,6,11
Incline Dumbell Flyes - 4 x 12
Nautilous Uni Press - 4 X 12,10,10,9
Cable Crossovers - 4 X 12

Smith Military Press - 5 X 12,10,8,8,7
High Cable Rear Laterals - 4 x 12
Dumbell Front Laterals / Side Laterals - 3 X 10/8-5

Nautilous Ab Crunch - 4 X 40

Still in hotel since yesterday morning.. its a loooong stupid story. Anyways.. couldn't sleep, so I headed to gym. Had the place to myself for most of my workout. Felt strong, great pump.. slammed a Nitro-G after I got back, and going to try and grab a nap before I head out to work. Fun.. fun.. fun...

[Big C]

Strong on the delts and chest bro. Looks like the fire is burning strong once again.

Look for a session in August....I'm off school so I'm gonna come back home for a weekend, even if a session doesn't happen we should meet up at Bodybuilders!!!

[Flash419]

Strong on the delts and chest bro. Looks like the fire is burning strong once again.

Look for a session in August....I'm off school so I'm gonna come back home for a weekend, even if a session doesn't happen we should meet up at Bodybuilders!!!

Definately bro.. I'm always up for Bodybuilders. If the ABC doesn't get together, we will DEFINATELY meet up. Let me know when you got some dates in mind.

[Flash419]

LEG day...

Leg X - 5 X 15
Leg Press - 6 X 30,20,15,10,10,40
Leg X - 3 X 15,15,12
Seated Leg Curl - 5 X 12
Leg Press Cow Raise - 5 X 25
Seated Cow Raise - 4 X 20

Nautilus Ab Crunch - 5 X 50,40,30,30,25

First leg day in ... almost a month. Lost some strength.. but felt good to work them, and got a killer pump. Hobbled out of gym with a long stop at Ponderosa on the way back. Got some sleep .. and sore as hell. I love that feeling.. LOL

[Flash419]

Chest / Delts

Cutler Laterals - 5 X 12,12,10,8,8

Incline Barbell Press - 5 X 12,10,8,6,10
Incline Dumbell Fly - 4 X 12
Flat Dumbell Press - 4 X 10
Dips - 3 X 14

Standing Military Press - 5 X 12,12,8,8,10
High Cable Rear Laterals - 4 X 12
Standing Dumbell Front Lateral - 3 X 12

[Flash419]

Back / Abs

Dumbell Pullovers - 4 X 12
Asst. Pullups - 4 X 12,10,8,8
Nautilus Low Row - 4 X 12
Rev Pulldowns - 4 X 12

Nautilus Ab Crunch - 4 X 50,50,40,24 drop 10 drop 8

Good workout... running behind as usual. But should be able to get my arm workout in tomorrow and be good to start next week on track. Tried a new gym.. no pullover machine.. and dumbells only up to 100.. but got a good stretch on the pullovers.. and a great pump by the end of it.

[Flash419]

ARMS

Rope Pressdowns - 5 X 15
Nautilus Dip Machine 5 X 15,12,10,8,7
EZ Skulls / EZ Close Grip - 5 X 10/15
Uni Dumbell Over X - 4 X 15

Dumbell Hammer Curls - 5 X 12
Nautilus Incline Curl - 4 X 12
Nautilus High Curl - 4 X 12
EZ Rev Curl - 3 X 15

Nautilus Ab Crunch - 4 X 50

Great arm workout. Usually do supersets to get in and out.. but had lots of energy, and time.. so I seperated and just pounded them hard. Pump was incredible.. and I literally felt like my skin was going to explode. Best arm workout I've had in a long time.

[mritter3]

putting in a lot of solid work here Jeff....strong workouts man.

[Flash419]

putting in a lot of solid work here Jeff....strong workouts man.

Thanks bro.. day by day.. brick by brick..

[Firedrake]

Sounds like a helluva arm day! Great work!

[Flash419]

Leg Day...

Lying Leg Curl - 5 X 12
Seated Leg Curl - 4 X 10
Dumbell Stiffs - 4 X 12
Leg X - 4 X 15
Leg Press - 6 X 20,15,15,12,12,30
Leg X - 3 X 25,20,12

Solid workout.. hams have been lacking lately.. so I'm going to put them first for a while.. pounded them hard and then worked hard on the leg presses. Up in weight since last week by a few plates. Paying for it now though.. LOL
Feels good to be moving some weight.. I'll get up here with my belt soon.. get back to the squats. The mile long walk back to the hotel was all kinds of fun.. add in the 92 degree heat.. 99 on heat index.. AHHHHHHH!!!!

[Flash419]

Chest / Delts / Abs

Incline Bench Press - 5 X 12,10,8.6.10
Incline Dumbell Fly - 3 X 12
Dips 3 X 15

Cutler Laterals - 4 X 12
Standing Military Press - 5 X 12
High Cable Rear Laterals - 3 X 12

Nautilus Ab Crunch 4 X 40

A little light on this workout.. keep the weight a little lower and the reps up on the delts. Basically doing my Tuesday workout on Friday night.. but better late then never. Hoping to get back on track next week.. so I've found better to do two workouts at 80% then 1 at 100% and then drag ass through the second one.
Works been nuts.. and getting things done in the gym has become harder. But, hopefully things will get calmer next week. Also nursing a goofy injury on my left hand. Got a weird pain in the big knuckle on my left hand, hurts like hell when I try and grip something hard. No big deal unless I'm picking up a dumbell.. barbell.. or loading 45 pound plates. LOL
Ordered some Flex today.. everytime I run out I regret it.. you would think I would have learned by now.
Hoping it helps.... Anyway............

[Flash419]

Back

Dumbell Pullovers - 5 X 12-10
Asst. Pullups - 4 X 10
Hammer Uni Row - 4 X 12
Smith Bent Rows - 3 X 12
Dumbell Rows - 4 X 12
Hammer Shrugs - 4 X 20
Front Pulldows - 4 X 12

Not my best workout.. but a good day. Took my boy to the gym with me.. Showing him how to bench, squat.. he's 14 and already 6'1" and about 200# (WITH ABS).. kid is going to be a monster. He seems to enjoy it, and definatley was giving it some effort. Hoping to get him hooked on the iron bug.. he starts hitting it hard.. JESUS!!!
I was told by doctors when he was like 5.. that he was so far off the growth charts I could expect him to be over 6'6" and 250++ by the time he graduates.. So.. I'm thinking Strongman???

[Flash419]

Leg Day

Seated Leg Curl - 5 X 12
Leg X - 5 X 15
Leg Press - 6 X 15-20
Squats - 5 X 15,10,8,8,15
Leg X - 2 X 20

Good day.. first time squating in weeks. Back felt good.. pump was good. Legs were completely fried after. I was walking around like a beat up old man... GOD I MISSED THAT! LOL! Steak dinner.. then home to rest.
Time to GROW!!!

[Big C]

Strong workouts big bro. And I like the consistency. Maybe you will catch up with me one of these days, after all! Just kidding man! Talk soon...

[Flash419]

Strong workouts big bro. And I like the consistency. Maybe you will catch up with me one of these days, after all! Just kidding man! Talk soon...

Thanks man.. its a work in progress..
One day at a time.. another brick on the wall.

When is the Bodybuilder's gonna happen.... need a good ABC kick in the ass!!

[Flash419]

Chest / Delts

Cutler Laterals - 5 X 12

Incline Barbell Press - 5 X 12, 10, 8, 8, 10
Incline Dumbell Fly - 4 X 12
Hammer Iso Press - 4 X 10
Dips - 3 X failure

Hammer Delt Press - 5 X 10
Rear Delt Machine 4 X 12
Dumbell Front Lateral / Side Lateral - 4 X 12/8

Good workout today.. got to hit a couple of Hammer Strength machines for something different. Delts were crazy pumped after... Slammed a Nitro G shake.. and rushed home to head to work. Back to the grind..

[Flash419]

Back / Traps / Abs

Nautilus Pullover - 5 X 12-10
Asst. Pullups - 4 X 8
Nautilus Iso Pulldowns - 4 X 10
Smith Bent Rows - 4 X 8
Cable Rows - 4 X 12
Close Pulldowns - 4 X 12

Nautilus Shrugs - 4 X 25

Nautilus Ab Crunch - 4 X 50,30,25,25-10

Good workout.. got up and grabbed a protein shake, then a shower.. scoop and half of Rage and away I went.
A bunch of excercises and sets for back.. but had plenty of time and felt good to hit it hard. Absolutly love the ab machine here... only machine I've ever felt really worked my abs top to bottom. Now just relaxing and waiting to go out to work.

[Flash419]

Arms / Abs

Rope Pressdowns - 5 X 20
Smith Close Grip 5 X 12-8
Decline EZ Skulls - 4 X 12
Low Cable Kicks - 3 X 12

Dumbell Hammers - 5 X 12
EZ 21s - 3 X 21
Nautilus Incline Curls - 4 X 12

Nautilus Ab Crunch - 4 X 50,50,30,30-10-10

Great workout.. killer pump. Triceps were about to pop. Worked the tris hard today.. hammered the BIs last time.
Huge meal after.. all you can eat Wings and Steak.. now sure of the protein count of that meal.. but DAMN!! LOL

[Flash419]

Chest / Delts

Incline Dumbell Press - 5 X 12-8
Nautilus Chest Press - 4 X 10
Incline Dumbell Fly - 3 X 12

Cutler Laterals - 4 X 12
Standing Barbell Press - 5 X 12-8
High Cable Rear Laterals - 3 X 12

Nautilus Ab Crunch - 5 X 50-25

Good workout... shoulders were fried by the time I was done. Steak dinner after... got to eat to grow.

[Firedrake]

Chest / Delts

Incline Dumbell Press - 5 X 12-8
Nautilus Chest Press - 4 X 10
Incline Dumbell Fly - 3 X 12

Cutler Laterals - 4 X 12
Standing Barbell Press - 5 X 12-8
High Cable Rear Laterals - 3 X 12

Nautilus Ab Crunch - 5 X 50-25

Good workout... shoulders were fried by the time I was done. Steak dinner after... got to eat to grow.

Right there with you, bro! Bigger than yesterday! (14 oz. Ribeye for dinner tonight)

[Big C]

Big man pushin big weights!!! Nothin new there. See you on the 20th bro, been too long. We'll get a time set here soon. Brad said he should be able to make it.

[Flash419]

Big man pushin big weights!!! Nothin new there. See you on the 20th bro, been too long. We'll get a time set here soon. Brad said he should be able to make it.

Looking forward to it.. been too long since we hit Bodybuilders.

[Flash419]

LEG DAY!!!

Leg Press Cow Raises - 5 X 50-40
Seated Cow Raise - 4 X 20

Seated Leg Curl - 5 X 12
Lying Leg Curl 4 X 10

Leg X - 4 X 15
Leg Press - 6 X 20-15
Hacks - 4 X 12
Leg X - 4 X 25-20

Good workout.. really tring to hammer the Hams lately.. they need the work. I didn't have belt with me this time so I skipped the squats. But went deep on the leg press and hacks.. 2 days later and my legs are still sore. Always a good sign.

[Flash419]

Back / Abs

Nautilus Pullovers - 5 X 12
Asst. Pullups - 4 X 8
Smith Bent Rows - 4 X 10-8
Nautilus Uni Pulldowsn - 5 X 10
Dumbell Rows - 4 X 10
Nautilus Shrugs - 6 X 25-12
supersets
Hypers - 6 X 12

Nautilus Ab Crunch - 5 X 50

Good workout.. quick day at work. So, I hit it up since I was up and wire up anyway. Thought I would have the place to myself.. but there was more people there at 10p then any other time I've been there. Weird. LOL
Relaxing today.. ordered some supps.. and waiting to go home. Off 2 days when I get in. Probably stay home til Sunday. Need a little down time. Hit Arms tomorrow while I'm home.

[Flash419]

Arms / Abs

Rope Pressdowns - 5 X 20-15
EZ Skulls / Close Grips - 4 X 12/12
Nautilus Tricep - 3 X 12

Dumbell Hammer Curls - 5 X 12
EZ 21s - 3 X 21
High Cable Double Curls - 4 X 12

Nautilus Ab Crunch 5 X 50-30

Good workout.. had the day off so got to relax and eat. Got my order from Bodybuilding.com on Friday instead of Monday.. so BONUS! So.. Slaughtermellon RAGE is great.. no bitter aftertaste like the Original Orange. Also got some Universal Creatine, Tribulus, and Atomic 7 (Black Cherry). So.. I'm all set... for a while. LOL

Really been concentrating on the muscle the last few weeks. Also split up BIs and Tris instead of the normal supersets... definately feeling it more. Time to GROW!!!

[big craig]

i see alot of ohio-ians in the house thats awesome. im from strongsville/parma myself.

[Big C]

i see alot of ohio-ians in the house thats awesome. im from strongsville/parma myself.

That's sweet man. We have an Animal training session comin up at Bodybuilders in Akron in a couple weeks....you should try and make the trip down. We all train together, shoot the shit and grab some eats after.

[big craig]

man thats awesome my sister goes to akron u. want to try and check it out.
http://www.facebook.com/media/set/?set=a.159146727435702.43480.100000211288096&type=1
""animal forever""

[Big C]

man thats awesome my sister goes to akron u. want to try and check it out.
http://www.facebook.com/media/set/?set=a.159146727435702.43480.100000211288096&type=1
""animal forever""

That's cool bro....funny enough I've seen pics of you before. My bad...you said you were from there, not living there now. Misread that!

[big craig]

yeah but i visit cleveland once a year. might gta check it out...are you all with animal?? live in vegas now

[Big C]

yeah but i visit cleveland once a year. might gta check it out...are you all with animal?? live in vegas now

This is what you want right here bro, since you live in Vegas. They will be having a huge Animal training session around the time of the Olympia and here is the sign up.

http://forum.animalpak.com/showthread.php?36685-Olympia-2011...-Oh-yeah-it-s-here!


Sorry for cluttering your training log, Flash! Just tryin to steer big Craig in the right direction.

[big craig]

awesome thanks

[Flash419]

Always willing to lend a little bandwidth to help a brother out!
LOL

[Firedrake]

Solid Arms and Abs, bro -- is that how I get arms as big as yours? <grin>

[Flash419]

Solid Arms and Abs, bro -- is that how I get arms as big as yours? <grin>

LOL.. they are a work in progress. Big C is the guy to talk to about arms.. his are bigger then his HEAD!!

[Big C]

LOL.. they are a work in progress. Big C is the guy to talk to about arms.. his are bigger then his HEAD!!

LOL. hey now. maybe I just have a small head Lmao. See your big ass here in a couple weeks...

[Flash419]

Chest / Delts / Abs

Incline Smith Press - 5 X 12-8
Incline Dumbell Fly - 3 X 12
Flat Smith Neck Press - 4 X 12
Nautilus Uni Chest Press - 3 X 12

Cutler Laterals - 4 X 12-10
Standing Military Press - 5 X 12-8
High Cable Rear Laterals - 3 X 12
Standing Dumbell Front Laterals / Side Laterals - 3 X 12 / 10-6

Nautilus Ab Crunch - 5 X 60-30

Good workout... hit everything hard. Getting a jump on the week and hit my monday workout on Sunday night. Got a busy day tomorrow.. so I'll probably miss my Monday workout slot.. so I should be on schedule when I'm out of town on Tuesday. LEG DAY!

[Flash419]

LEG DAY!!!

Seated Leg Curl - 5 X 12
Lying Leg Curl 5 X 10-8

Leg X - 3 X 15
Leg Press - 6 X 20-12
Hacks - 1 X 10
Leg X - 2 X 25-20

Good workout... slept all day finally catching up on my sleep. Hit the gym late, after a scoop and a half of Rage, Creatine, and 2 Tribulus Pro - preworkout... a scoop of Atomic 7 during, and a Nitro G after. Then stopped at Applebee's after for a order of Riblets and an order of Chicken chunks.
My legs are FRIED!!! Muscles are sooo sore. I LOVE IT!
Time to GROW!!

[mritter3]

strong last few workouts there jeff.....love the supplements...basic yet effective...all bases covered...hopefully i will see you all in akron!

[Flash419]

strong last few workouts there jeff.....love the supplements...basic yet effective...all bases covered...hopefully i will see you all in akron!

Hope so bro.. you will love Bodybuider's!!!

[Flash419]

Back / Traps / Abs

Nautilus Pullover - 5 X 10
Asst. Pullups - 4 X 8
Smith Bent Rows - 4 X 8
Nautilus Uni Pulldown - 4 X 10-8
Seated Cable Row - 4 X 8

Nautilus Shrugs - 4 X 25

Nautilus Ab Crunch - 4 X 60-30

Great workout. Had a buddy from work go with me.. strong guy, and hit every set. Always easier to keep the rythem and intensity up with a good partner. Hit it hard and fast... then hit the buffet, and time for bed.

Arm workout tomorrow.. then the weekend off.

[Firedrake]

Off Saturday? You could always make a "quick run" down here for our ABC . . .

Great work!

[Flash419]

Off Saturday? You could always make a "quick run" down here for our ABC . . .

Great work!

Sounds like a good time Jim.. but my time off on a weekend is RARE!! Wife has plans made as soon as it looks like that might happen. Funny thing is.. I'm not supposed to be off til Sunday.. but computer is showing me off Friday.. and I'm not argueing !! LOL

[Big C]

Rackin weights and stackin plates.....killer work big man. See your big ass in a week......any ideas for post workout grub lol. Brad will know the spots.

[Flash419]

Rackin weights and stackin plates.....killer work big man. See your big ass in a week......any ideas for post workout grub lol. Brad will know the spots.

Eats??? FOOD... Lots and lots of FOOD! Buffett???

[Flash419]

Arms

Rope Pressdowns - 5 X 20-15
Close Grip Bench - 4 X 10-8
Decline EZ Skulls - 4 X 15-12
Cable Kicks - 3 X 12-10

Dumbell Hammers - 5 X 12
EZ 21s - 3 X 21
Nautilus Uni Curl (high) - 3 X 12

Solid workout... big pump. Skin is going to stretch or pop.. LOL But the arms are growing regardless!

[Flash419]

LEG DAY!!!

Leg X - 3 X 15
Leg Press - 6 X 20-15
Squats - 4 X 15-8
Leg X - 3 X 15-20

Seated Leg Curl - 5 X 12-15

Great workout.... played around with seat positions and finally got a place I can go all the way down and not kill my back. Really felt it in my hams and glutes.. Then hit squats, took them deep. Legs are FRIED!!!!

[Flash419]

Chest / Delts / Abs

Cutler Laterals - 40 X 12, 50 X 12, 50 X 12, 60 X 10, 60 X 10

Incline Barbell Press - 135 X 15, 185 X 12, 225 X 10, 235 X 10, 245 X 8, 255 X 7
Incline Dumbell Fly - 55 X 12, 60 X 12, 60 X 12
Nautilus Chest Press - 2pps X 12, 2p1d1n X 10, 2p1d1n X 8, 2p1d1n X 8

Standing Military Press - 135 X 12, 155 X 8, 155 X 8, 155 X 8
High Cable Rear Laterals - 90 X 15, 90 X 15, 90 X 15

Nautilus Ab Crunch - 170 X 60, 210 X 50, 250 X 40 drop 190 X 20, 250 X 40 drop 200 X 15 drop 160 X 9

Good workout... took a little longer rest between sets to keep reps up. Pushed it hard, great pump. Headed to buffett for a fiest after. Then back to room to rest, back to work tonight.
Akron ABC workout this Saturday... going to be a great time!!

[Flash419]

Arms / Abs

Rope Pressdowns - 5 X 20-15
Close Grip Bench - 5 X 12-8
Rope Over X - 4 X 15
Dips - 3 X f

Dumbell Hammers - 6 X 12
Incline Dumbell Curls - 4 X 12-8
High Cable Uni Curls - 4 X 12-8

Nautilus Ab Crunch - 5 X 60-25

Moved my Arm workout up a day, and saving back for the Akron ABC on Saturday. Late night workout and had the gym mostly to myself. Hammered TRIs hard.. and they are sore as hell the next day.

Pyched for the ABC tomorrow.. it's been way to long since the Akron crew has hit Bodybuilder's. It's an awesome gym and it's impossible to have a bad workout there. See everyone there!