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OVERCOME19
06-24-10, 4:02 pm
hey guys, ive posted a journey before but only lasted a week with all the shit going on so im starting up a new one...ill post more about me in time, but till then im getting down to business....today was a dope shoulder pump, looked like this:

Upright rows-warmup of 40, then 4 working sets of 12. 70x12,80x12,80x12,90x12
side laterals-quick warmy, went to business. 4 sets of 10...35x10,35x10,40x10, 40x10
smith press-stripset, 130lbs, 8 reps, continued taking 10lbs off until repped out 50 max reps
rear delts-superset, 3 sets, fuckers are tough thats fo sho...115x10, 130x12, 145x9
bent laterals-4 sets of 12, 35x12, 35x12, 40x11, 40x12

finished off with shrugs, did 4 sets of BB then did 4 sets of dumbell....quick question...when doing traps i see a lot of people rolling the shoulders back...i get mixed replies saying its good or its bad, i just hold for a quick sec and squeeze...whats the proper way to do it?

Won't be in the gym tomrrow, gotta rest up....going to the Detoit ABC on Saturday...gonna be fucking sweet meeting up with G Diesel and Ghost.....now thats gonna be the real start to my journey, cant fuckin wait!

nicholas.cumming
06-24-10, 4:10 pm
nice workout bro, cant wait to see more!

C.Coronato
06-25-10, 10:44 am
Enjoy Detroit! G-Diesel is an awesome man to learn from.

OVERCOME19
06-27-10, 12:11 am
Today I headed down to Detroit to the Detroit Bodybuilding Company Gym....not a big deal but I met G Diesel today which was pretty fucking sick. This was my third ABC and this was by far the best one hands down! I pumped chest and some tri's. Today was my first day on M-Stak. I took M-Stak, pump, and some Storm just for that extra "pump" in the workouts..I did a sick chest pump as follows:

Bench Press (BB)-3 warmup sets of 130x10. 2 sets of 225x8-10. Last set 275x1...fuck
Cable Flies- Warmup at 15lbsx10, workin sets at 30x10, 40x10, 50x10, 60x10
Incline-warmup set of 135x10. working sets at 155x10-2 sets, 185x6
Flies- warmup of 15x10. working sets at 30x10, 40x10, 50x10, 55x10
Tricep Pull downs 1 arm- warmup at 15x10, 3 workin sets at 30x10, 35x10, 30x9
extensions- warmup set at 40 3 workin sets at 50x10, 65x10, 80x10
Close Grip- warmup at 135x10. 2 working sets at 145x10, 155x7

After that we headed to a all you can eat spaghetti buffet...


this is a vid of myself today doing bench press:http://www.youtube.com/watch?v=iBEnGemh9Rs

just so people get an idea of what I look like..will post more vids in the future and will talk about myself more in upcoming posts! Thanks guys

charlievanriper
06-27-10, 12:14 am
Its better than a Hot day in Hell!!!

G Diesel
06-30-10, 2:51 pm
Great meeting you my brother... That was an awesome ABC.

Peace, G