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TheGreatWhite
09-14-10, 10:27 am
So, I decided to go ahead and start a Journey here. Whether this ends up in a contest later down the road, cool. If not, that's fine too. I juat enjoy training and going balls out.

Yesterday was legs, here's how it went down.

Quad Ext's 3 x 15 (warm up)
Narrow Stance Squats 10 x 10-12
Hack Squats 4 x 12

Giant Set
-Leg Press 3 x 20
-Lying Hams 3 x 20
-Seated Hams 3 x 20
-Quad Ext's (Working Sets) 3 x 20

Pre-workout
-1 Pak Nitro
-1.5 Scoops Real Gains
-2 Cups of black coffee

Post Workout
-1 Pak of Nitro
-1 Pak of Flex
-2 Scoops Real Gains

Nix0r
09-14-10, 10:31 am
Hell yeah man! You know I'm down for this one.

TheGreatWhite
09-14-10, 10:40 am
Hell yeah man! You know I'm down for this one.

Thanks Nix! I'm heded out the door to hit shoulders and calves. Post back in a while.

TheGreatWhite
09-15-10, 12:03 am
Barbell Military Press 4 x 8-10, 1 x 4 (185) plus triple dropset
DB Military Press 3 x 12
Seated DB Lateral Raises 4 x 12
Barbell Upright Rows 3 x 12
Reverse Pec Deck 3 x 12 plus triple dropset
DB Front Raises 3 x 10, 8, 8

Seated Calves 6 x 20
Standing Calves 6 x 20

Pre Workout
-1 pak Nitro
-2 Cups Black Coffee

Post Workout
-3.5 Scoops Real Gains
-2 Tbls Natural Chunky PB
-1 Pak Flex

Had an aweosme lift this AM! I recently made a change in my split. I now do my two weaker parts, legs and delts, at the beginning of the week, and do arms, back and chest at the end. To my surprise, I'm recovering a lot better. I'm definitely glad I made the change.

C.Coronato
09-15-10, 9:37 am
Looking good for my man! 2 cups of coffee should certainly get you going lol.

G Diesel
09-15-10, 9:47 am
Awesome looking sessions, SC10. Totally dig your style of training bro.

Peace, G

TheGreatWhite
09-15-10, 9:59 am
Looking good for my man! 2 cups of coffee should certainly get you going lol.


Awesome looking sessions, SC10. Totally dig your style of training bro.

Peace, G

Christian...two cups does a little something for me lol. Definitely need it after long evenings.

G...appreciate it man! Only way to go is balls out, or you're just wasting time.

TheGreatWhite
09-16-10, 11:39 am
Had a VERY busy day yetserday, so here's what went down. Hit some Bi's and Tri's....

Alt. DB Hammer Curls 3 x 12
Straight Bar Curls 3 x 12, 1 x 4 plus triple dropset
EZ-Bar Preacher Curls 3 x 12

V-Bar Pressdowns 4 x 15
Straight Bar Skulls 3 x 12
Overhead Rope Ext's 3 x 12
Reverse Grip Pressdowns 3 x 10

Pre-Workout
-1 Pak Nitro
-2 Cups Black Coffee

Post Workout
-4 Scoops Real Gains
-1 Pak Flex
-1 Pak Nitro

All in all, a good workout. The pump was great, I felt good and strong, couldn't ask for anything else. I'll be training back this evening. Had a few things to take care of this AM, so I'll just wait til I'm done with everything to get my training in.

TheGreatWhite
09-17-10, 1:21 am
Trained back this evening. I had a few things come up this AM, thus I was forced to knock training back rather late tonight. Here's how it went down.

Low Rows 4 x 12
Reverse Grip Pulldowns 4 x 12
Cybex Machine Row 3 x 12
Chest Supported T-Bar Rows 3 x 12
Deadlifts 4 x 5
Bent Over Barbell Rows 4 x 10-12

Deadlifts fuckin blew tonight. For some reason, my last two sets felt like the bar was super-glued to the gym floor, and I was pulling that instead of 405. My head was pounding after that, so needless to say I'm feeling like shit lol. But that's okay, no complaints here. Nothing special pre-workout, just a pak of Nitro. Did my 3-4 scoops Real Gains and natty chunky PB at the end with another pak of Nitro and a pak of Flex.

TheGreatWhite
09-17-10, 9:36 pm
Did chest this evening. Here's a breakdown

-Flat Barbell BP 2 x 12, 1 x 10, 1 x 8, 1 x 4, triple dropset after
-Flat DB Flies 4 x 12
-Incline DB Press 4 x 8-10
-Peck Deck Flies 3 x 12
-Incline Cybex Press 3 x 12
-Cable Crossovers 3 x 12

Tonight was rough. Couldn't press shit to save my life. Oh well, just have to gut the rest out and look forward to next week.

Nix0r
09-17-10, 9:41 pm
We all have shitty days under the bar. Come back next time hungrier than ever.

TheGreatWhite
09-17-10, 11:08 pm
We all have shitty days under the bar. Come back next time hungrier than ever.

I'll be good Nix. Still messing around with this new order of training....I may tone it down to a 4 day split and do bi's n tri's after chest and back. Definitely felt tired thru my presses tonight.

Wingman
09-18-10, 12:54 pm
YES!!! Glad to see you start up a Journey bro. Definetly will be dropping in here. Keep rockin man!

TheGreatWhite
09-20-10, 12:18 am
I took the weekend off from training, and was it ever needed. I'm about to head to bed, and my body is feeling pretty good. I'll be training legs tomorrow, so I'll need to be on top of my game, but that goes without saying. It's time to get my mind right, go over my workout in my head, and then wehn 9 am hits, go get it. Her's what I'm thinking of for tomorrow...

10 x 10-12 Squats
5 X 12-20 on Leg press
Hack Squat/Front Squat Super Set 3 x 12-15
RDL's 4 x 12
Quad and Ham isolation work

I usually do a run down of different lifts and what not in my head before going in to lift the day before, and what ever seems to entice me the most, I'll roll with. I'm excited tos ee what tomorrow's workout brings. It'll be another test, that's for damn sure.

Until tomorrow, goodnight FORVM. I'll post my workout when I'm finished.

mritter3
09-20-10, 8:55 am
always nice to give the body a rest man...workout looks good for today..tear it up.

TheGreatWhite
09-21-10, 1:46 am
always nice to give the body a rest man...workout looks good for today..tear it up.

The body felt pretty good going into this, but after squats, I hit one hellacious wall lol.

Did legs today, and here's what the workout consisted of:

Quad Ext's 3 x 20 (warm up)
Squats 7 x 10-12
Leg Press 4 x 20, 15, 12, 10....a double dropset of 30 reps each insued immediately
RDL's 3 x 10
Quad Ext's (Working Sets) 3 x 15, 1 x 20 partial reps
Lying Hams 4 x 12
Leg Press Calves 6 x 20
Seated Calves 6 x 20

Didn't make it to front squats today. My quads were pumped as a mother, so I figured no need to do so. The partial reps though, holy shit. If you think they;re garbage, go do them immediately after you finish your working sets, I promise it will set your quads on fire. Nice little tip I picked up from Neil Hill lol. I'll be hitting chest tomorrow AM, but for now it's back to teh grind, exams are all this week and next.....no rest for the wicked, right???

SpankyC
09-21-10, 2:23 am
love the name of this journey!

TheGreatWhite
09-21-10, 5:37 pm
love the name of this journey!

Thanks! I have some "dumb"quotations I always find myself saying, and for once this one is off the top of the dome lol. Glad you enjoy it though!

Wingman
09-21-10, 6:30 pm
Solid volume, great work. Lookin forward to what you do.

TheGreatWhite
09-25-10, 8:35 am
So, I decided to take most of the week off from training, body felt a little run down with all the late nights and early mornings that come alone with college, so I rested Tuesday - Thursday, and it sure felt good when I hit the gym yesterday.

Low Rows 4 x 12
Wide Grip Pulldowns 4 x 12
Chest Supp. T-Bar Rows 3 x 12, triple dropset at the end
Rack Deadlifts 135 x 10, 225 x 10, 315 x 10, 405 x 10, 500 x 5
Bent Over Rows 4 x 12-15
Wide Bar Pullovers 3 x 12

Alt. DB Curls 3 x 12 each arm
Standing Str. Bar Curls 4 x 12

Pre-Workout: 1 pak Nitro, 1 pak Pump
Post Workout: 3 Scoops Torrent, Glutamine, Vitamin E, and 1 Pak Nitro

All in all, a good workout. Felt nice and strong thru everything yesterday. Today's chest and triceps, I'll post back later.

TheGreatWhite
09-25-10, 6:57 pm
Had an awesome lift this afternoon, thank you Animal Pump lol. Here's what went down...

Incline Barbell Press 3 x 12, 1 x 8, 1 x 4
Incline DB Flies, 50 x 12, 60 x 12, 70 x 9
Hammer Strength Flat Press 4 x 12 plus double dropset
Pec Deck Flies 3 x 12
Incline HS Press 4 x 12

V-Bar Pressdowns 4 x 12
Weighted Bench Dips 3 x 12
Overhead Straight Bar Ext's. 3 x 12

Leg Press Calfs 6 x 12
Seated Calfs 3 x 10

Pre-Workout: 1 pak Pump
Post-Workout: 2 pak Nitro, Glutamine, Vitamin E, and 1 pak Flex, plus 3 scoops Torrent

Had an awesome lift today. Chest days seem to be my worst days, but not on this afternoon. Felt good and strong the whole way, even thru calves at the end. Feels good to throw some heavy weight around.

Wingman
09-25-10, 8:46 pm
Get it big man. Looking great bro. Can't wait to see where you go my man, sky is the limit.

Nix0r
09-26-10, 7:46 pm
Great stuff. I told you that you would come back and kill chest.

TheGreatWhite
09-26-10, 8:33 pm
Great stuff. I told you that you would come back and kill chest.

that you were right sir. wish I could have made it to Chicago this weekend for the plane pull!

TheGreatWhite
09-28-10, 12:48 am
Did delts, traps and calves. Went down a little something like this....

Rotator Cuff warm ups x whatever
Barbell Military Press 3 x 8-12, 1 x 6 @ 185 (PR)...followed by a triple dropset immediately
DB Side Lateral Raises 3 x 12
Barbell Upright Rows 2 x 8, 1 x 6
Barbell Shrugs 3 x 12 close grip, 3 x 12 wide grip
DB Front Raises 3 x 10
Bent Over Lateral Raises 3 x 12
DB Shrugs 3 x 12

Seated Calves 4 x 10-12
Leg Press Calves 6 x 10-12

Pre-Workout: Pump, Nitro
Post-Workout: Nitro, Glutamine, Vit. E, 3 Scoops Torrent

Felt really strong today!

Wingman
09-28-10, 12:51 am
Get it in Big Dog!

Nix0r
09-28-10, 10:45 am
Damn son! Strong pressing.

mritter3
09-28-10, 12:12 pm
very strong pressing man....didnt know u started a new journey...subbed for sure.

TheGreatWhite
09-29-10, 12:41 am
very strong pressing man....didnt know u started a new journey...subbed for sure.


Damn son! Strong pressing.

Thanks guys! It jsut seemed like a good day to go heavy....I usually only make it around 2-4 reps, but I felt good and strong, so I just kept it rolling!

TheGreatWhite
09-29-10, 12:46 am
This one was a real doozy....had an hour to crunch this in,...got business taken care of....here's the madness lol

Quad Ext's 2 x 15 (warm up), 3 x 12-15 (working sets)
Leg Press 5 x 12, plus triple dropset at the end (that blew)
Hack Squats 4 x 10-12
Stiff Leg Deadlifts 3 x 12
Lying Hamstring Curls 4 x 12

That was all she wrote. he hacks were awesome, hit 5 plates a side for 10 deep reps. This hack squat is not like a conventional though. It's one of those more "biomechanically suitable" pieces of shit, but it gets the job done. The SLDL's were a bit hard. Did them in a power rack, using an aerobics stepping board for my base lol. Oh well, gotta work with what ya have, right?

Pre-workout: 1 pak pump, 1 pak nitro
Post-workout: 1 pak nitro, 10 gr. glutamine, vitamine E w/ 3 scoops of torrent

I'll be hitting arms tomorrow, let's see what happens!

TheGreatWhite
09-30-10, 12:32 am
Felt strong today. My legs are really sore though lol, but that's to be expected. Anyways, here's how it all went down this AM....

2 Arm seated DB curls 3 x 12
Barbell Curls 3 x 12
EZ Bar Preachers 3 x 12

V-Bar Pressdowns 3 x 12
DB Skull Cruishers 3 x 12
"House" Pressdowns 3 x 12
Single-Arm overhead ext's 3 x 10 each arm

The "House" Pressdowns is just doing normal presdowns with a low row handle. I saw Erik doing them in a video on MD's website, and I figured I would give them a try,....it's a great way to carve out the lateral head of the tricep, so I make sure I hit it when I nail triceps!

TheGreatWhite
09-30-10, 5:00 pm
Had a pheniminal back workout this morning. It didn't start off too strong, but when I got to bent over rows and rackdeadlifts, oh boy! Here's how it looked...

Low Rows 4 x 12
Close Grip Pulldowns 4 x 12
Rack Deadlifts 4 x 5, 1 x 7 @ 500 lbs. (PR)
Bent Over Rows 4 x 12
Chest Supported T-Bar Rows 4 x 12
Rope Pullovers 4 x 12

The deadlifts out of the rack were awesome! I usually do them form the floor, but the way I've structured my split, rack deads work better for me. Doesn't mean I won;t do them from the floor, those are the bread and butter of back training I believe, but adding variety doesn't hurt either. I'll probably go back to the floor next week. Until then, I'll rest up!

Pre-Workout: 1 pak Pump, Vitamin E, 1 pak Nitro
Post-Workout: 3 scoops Torrent, 10 gm. glutamine, 1 pak Nitro

Nix0r
09-30-10, 5:20 pm
I bet you were yelling "LIGHTWEIGHT BABYYYYYYY!" throughout that session. Awesome stuff!

TheGreatWhite
10-02-10, 12:43 pm
I bet you were yelling "LIGHTWEIGHT BABYYYYYYY!" throughout that session. Awesome stuff!

haha who knows, I say some of the dumbest shit when i lift

TheGreatWhite
10-02-10, 12:49 pm
Did chest yesterday and it was a pretty good lift!

-Incline DB's 4 x 12-8
-Incline Hammer Strength Press 4 x 12
-Flat Hammer Strength Press 4 x 12
-Flat DB Flies 3 x 12
-Cable Crossovers 3 x 12

-Leg Press Calves 6 x 12
-Seated Calves 6 x 12

Pre-Workout: 1 Pak Pump, 1 Pak Nitro
Post-Workout: 1 Pak Nitro, 10 gms. Glutamine, Vitamin E 3 Scoops Torrent

nck219
10-02-10, 1:27 pm
Nice work in here man. Lookin good. Got my knee wraps In the mail the other day!

TheGreatWhite
10-04-10, 12:03 am
Nice work in here man. Lookin good. Got my knee wraps In the mail the other day!

thanks dude! bet you can't wait to train legs this week, huh?

TheGreatWhite
10-07-10, 12:31 am
Hit legs on Monday, here's how it went down...
-Squats 5 x 5, 1 x 1
-Leg Press 4 x 15
-RDL's 4 x 10
-Quad Ext's 3 x 10 + 40 partials
-Lying Hams 3 x 12

TheGreatWhite
10-07-10, 12:33 am
Delts and calves were on the docket for Tuesday

-Barbell Military Press 4 x 8-10, 1 x 4, triple dropset
-Seated Laterals 3 x 12
-Upright Barbell Rows 3 x 10
-Rear Delt Flies 3 x 12
-DB Front Raises 3 x 10

Leg Press Calves 4 x 12
Seated Calves 4 x 12

TheGreatWhite
10-07-10, 12:34 am
Did some giant sets today for arms.....woke up a bit late lol

Alt. DB Curls
Straight Bar Curls
EZ Bar Preachers 3 x Failure

Skull Crushers
Wide Bar Pressdowns
Overhead Rope Ext's 3 x Failure

TheGreatWhite
10-08-10, 12:47 am
Trained back today! Didn't think I could get one in today due to a nasty scheduel, but a last minute cancelation of class allowed me 2 hours of down time, and instead of taking a rather coveted nap, I downed some Pump and headed for the gym.

Reverse Grip Pulldowns 3 x 12
Rack Deadlifts 5 x 5, 1 x 2 (500 lbs.)
Bent Over Rows 4 x 12
T-Bar Rows 4 x 12
Low Rows 4 x 12

Note: On the rack deads......I moved the safety bars down to the lowest notch possible on the power rack, started in the middle of my shins,.....talk about hard...weight I pulled for a set of 6 or 7 last week, I barely, and I mean BARELY got 2 reps....holy shit, didn't realize how much that small change would alter the mechanics of the lift. Anyways, had a good one today, and some close friends that are coming in from college will be joining me in Chest training tomorrow!

TheGreatWhite
10-10-10, 1:13 pm
Hit chest and calves at the gym where I work this past Friday night. The atmosphee was awesome, a lot of our regular members that train balls out were in there when I was finishing up with my last client, so needless to say it was a pleasant surprise.

Incline Barbell Press 4 x 8-12, 1 x 7 @ 225 (PR)
Incline DB Flies 3 x 12
Flat Hammer Strength Press 4 x 12
Pec Deck Flies 4 x 12
Flat Dumbbell Presses 3 x 8/Failure

Leg Press Calves 4 x 12
Smith Machine Standing Calves 4 x 12

I started using the Sterol Complex that day, along with Pump pre-workout, and I believe I made a good purchas yet again from Universal. I felt strong, dense and full the whole time. Legs tomorrow, we'll see how this goes lol.

Wingman
10-10-10, 3:40 pm
really good work Lucas. KY will be intense. especially if shit keeps going down like that session.

TheGreatWhite
10-10-10, 8:36 pm
really good work Lucas. KY will be intense. especially if shit keeps going down like that session.

KY is gonna be off the chain!

TheGreatWhite
10-10-10, 8:39 pm
After checking my work and school scheduel for tomorrow, I thought it to be wise to train legs today. Here's a break down...

Squats 5 x 5, 1 x 3, 1 x 1 (410 lbs. PR)
Leg Press 4 x 15 plus triple dropset
Quad Ext's 4 x 12 plus 20 partials
Seated Calves 3 x 12
Leg Press Calves 4 x 12

Didn't train hams today, my lower back became uncomfortably stiff and sore during squats. I believe this is due to the rack deadlifts from Thursday, So, I'll train hamstrings with back later in the week, or I may just lay off 'em for a week.

TheGreatWhite
10-12-10, 12:42 pm
Did delts yesterday, here's how it went down....

Barbell Military Press 4 x 8-10, 1 x 6, plus triple dropset
DB Lateral Raises 4 x 12
Barbell Front Raises 4 x 12
Rear DB Flies 3 x 12
Cablel Lateral Raises 3 x 10
Barbell Upright Rows 3 x 12

I'm enjoying the sterol complex thus far, been seeing some decent gains within the past week. Mainly my lifts are going up a little bit, but we'll see how things turn out!

TheGreatWhite
10-13-10, 12:33 am
Did arms late this morning. Here's a break down of the workout....

DB Hammer Curls
-SS-
Cambered Bar Press Downs 3 x 12

Straight Bar Curls
-SS-
EZ Bar Skulls 3 x 12

Incline DB Curls
-SS-
Str. Bar Overhead Ext's 3 x 12

Rope Pressdowns
-SS-
Rope Curls 3 x 12

TheGreatWhite
10-26-10, 11:35 am
Hey fellas

Now that the FORVM is up and running smoothl again, here's what's been going on with my training.

Heavy weights have been moved (for me at least). Hit 475 x 1 raw on deads 2 weeks ago, and then I hit 490 x 1 raw this past Friday. Sometime this week 500 will be attempted, so we'll see how that goes. I also nailed 415 x 1 on squats. All of these are PR's. Anyways, here's what happened yesterday.

-Incline Barbell Press 4 x 12-6
-Incline DB Flies 3 x 10-12
-Flat Barbell Bench Press 3 x 10-12
-Cable Cross-overs 3 x 12

Short and sweet. This took about 40 minutes, and the pump was sick, yet again. I'll be finding time to train legs today. Front squats are on the menu, so we'll see how they go.

Wingman
10-27-10, 1:12 am
Some great work going on Lucas. Keep it up!

Nix0r
10-27-10, 9:42 am
Great stuff, Lucas! We gotta get another Central Indiana ABC going sometime, so I can make another trip out there.

TheGreatWhite
02-08-11, 11:13 pm
Back in here, gonna make sure that my log on the Universal site goes in here as well! I did chest at work this afternoon, here's a break down.

Incline Barbell Press 4 x 6-12
Incline DB Flies 3 x 12
Flat Hammer Strength Press 4 x 10-12
Pec Deck 3 x 15
Incline Hammer Strength Press 3 x 12

Had some Nitro and EAA Nitro PWO.

TheGreatWhite
02-08-11, 11:15 pm
Well, I finally got 500 x 1 off the ground and off my chest on deadlifts lol. I hit 510 x 1 last week, so we'll see if 600 can't come within a year or so. Work is getting busy as shit, and a full-time load of school doesn't help much, but I get it done either way. Training has been going well, just been getting back to basic supps and cleaned up my eating, and I feel a lot better and stronger. Plus I finally tipped the scale at 201 this past thursday! I'll keep this up to date as well as my Universal blog. Not too sure what I'll train tomorrow, but we'll see!

TheGreatWhite
02-10-11, 9:02 am
Cranked out a sick session last night after I was finished with my clients. Here's what happened....

DB Military Press
-60 x 12
-70 x 10
-80 x 6
-100 x 5 (PR)

DB Side Raises 3 x 12
Hammer Strength Military Press 3 x 12
Reverse Pec Deck Flies 3 x 12

Seated Calves 4 x 20
Leg Press Calves 4 x 20, triple dropset to failure

Had some EAA Nitro and Animal Nitro PWO, with one pak Nitro preWO....love that combo, had some sick gains over the summer using it, and now I'm back to using basic aminos, along with real gains, pak and flex.....feeling great this morning....heading out for cardio!

TheGreatWhite
02-11-11, 12:15 am
Just did some cardio this AM for 30 minutes at USI. I felt like today would be a good tiem tog et back into the swing of AM cardio. I fell into a rut with work and school, among many other things, but now the dust is starting to settle and I'm getting my head out of my ass so to speak. Number 1 will come first from now on. I'ts about time I started putting my needs and well-being over that of some selective others. I'll be bangin' out arms tomorrow, we'll see how it goes! Until then...

Nix0r
02-11-11, 10:59 am
Just did some cardio this AM for 30 minutes at USI. I felt like today would be a good tiem tog et back into the swing of AM cardio. I fell into a rut with work and school, among many other things, but now the dust is starting to settle and I'm getting my head out of my ass so to speak. Number 1 will come first from now on. I'ts about time I started putting my needs and well-being over that of some selective others. I'll be bangin' out arms tomorrow, we'll see how it goes! Until then...

So do I get to nearly shit myself when I see you doing cardio?

We are all gonna have to hit up Mongolian for some post-workout grub at the Arnold. And remember, I will be in shorts, laughing at all you Southern Indiana boys while ya'll complain about how it's "so damn cold."

TheGreatWhite
02-13-11, 3:11 pm
So do I get to nearly shit myself when I see you doing cardio?

We are all gonna have to hit up Mongolian for some post-workout grub at the Arnold. And remember, I will be in shorts, laughing at all you Southern Indiana boys while ya'll complain about how it's "so damn cold."

lol well, I suppose you could! And yes, Mongolian BBQ will be hit up once again this year. You thinking Friday night after we all train?

Nix0r
02-13-11, 6:32 pm
lol well, I suppose you could! And yes, Mongolian BBQ will be hit up once again this year. You thinking Friday night after we all train?

Well, I know all of us Chicago guys are gonna train Thursday, Friday, and Saturday night. If it's like last year, we'll hit up Mongolian both Thursday and Friday after training.

TheGreatWhite
02-13-11, 7:48 pm
Well, I know all of us Chicago guys are gonna train Thursday, Friday, and Saturday night. If it's like last year, we'll hit up Mongolian both Thursday and Friday after training.

As are all of us from So. IN. That place we went to shits on all of the Mongolian BBQ joints in Evansville, no doubt. I just can't wait to get there, this year's gonna be sick.

TheGreatWhite
02-14-11, 9:13 am
A bit of arm training. Here's a peak...

Giant Set #1
-Alt DB Hammer Curls
-Standing EZ Bar Curls
-Cable Str. Bar Curls 3 x 15

Giant Set #2
-Str. Bar Pressdowns
-Close-Grip Bench Press
-1 Arm Overhead Ext's 3 x 15

Had some Nitro pre-workout, EAA Nitro and another pak of Nitro PWO. Loving this stack, probably my favorite one I've used thus far.

TheGreatWhite
02-15-11, 12:14 am
Nailed legs this morning between classes, so here's what went down....

Squats 5 x 12-6

Giant Set:
Leg Press, Quad Ext's, Single Leg Cybex Press, 3 x 12

RDL's 4 x 8
Lying Hams 3 x 12
Hyperextensions 3 x 12

Had some Nitro and EAA Nitro PWO.

TheGreatWhite
02-15-11, 11:49 pm
Chest at Fit19 today.

Incline DB Presses 5 x 12-6
Flat Barbell Press 4 x 12-6 plus double dropset
Flat Hammer Strength Press 4 x 12-10, plus triple dropset
Flat DB Flies 3 x 12
Cable Flies 3 x 12
DB Pull-overs 3 x 10

Had a pak of Nitro pre and a pak of Nitro post, along with EAA Nitro. Had a nice lift today, busted out teh 110's on my final set of incline DB's, felt good. My legs are tore up right now, ugh. Been doing much better since I got my head out of my ass and started eating cleaner, and a lot more.

TheGreatWhite
02-17-11, 2:20 pm
Skipped out on a theatre class to get my training in..oops 8^)

Rack Deadlifts
-225 x 5
-315 x 5
-405 x 3
-495 x 1
-585 x 1
-600 x 1

Bent Over Rows 4 x 8 (315 on last set)
Neutral Grip Low Rows 4 x 12
1 Arm Rows 3 x 12
CGPD's 4 x 12
Wide Grip Cybex Pulldowns 3 x 12

EAA Nitro and Animal Nitro PWO

nck219
02-17-11, 8:54 pm
Some good work goin on in here man. Keep it up!

Wingman
02-18-11, 12:20 am
LUUUUUUUUUUUUUUUUUUUUUUCAAAAAAAAAAAS. What's up man? How has shit been going for you? Lifts are looking stronger than ever.

TheGreatWhite
02-18-11, 9:16 am
LUUUUUUUUUUUUUUUUUUUUUUCAAAAAAAAAAAS. What's up man? How has shit been going for you? Lifts are looking stronger than ever.

I've been good bro! Just putting the nose to teh grindstone, you know how it goes!


Some good work goin on in here man. Keep it up!

Thanks Nick! Can't wait to tear it up at The Arnold w/ ya!

TheGreatWhite
02-20-11, 2:52 pm
Had a gun show yesterday! Here's what happened....

-Straight Bar Pressdowns 4 x 12
-CGBP 4 x 8-12
-EZ Bar Overheads 3 x 10
-1 Arm Overhead DB Ext's 3 x 12

-Alt. DB Curls 3 x 8-12
-EZ Bar Curls 4 x 8-12
-Preacher Curls 3 x 12, plus triple dropset

Had Nitro and EAA Nitro PWO.

TheGreatWhite
02-20-11, 7:25 pm
I'm heading out the door to train legs, and man does that piss me off. Back't tight form deads, so much shit to study tonight, gotta get meals prepped for a busy day tomorrow.....that;s alright though. Head down, hood up and I'm bustin' ass thru whatever bullshit gets in front of me. Tonight's gonna be one of those sessions where I'll see how big my balls are, cause I'm gonna need every bit of 'em. Back against the wall, and I wouldn't have it any other way.....

TheGreatWhite
02-20-11, 9:28 pm
Nasty....

-Squats 5 x 10-12
-Quad Ext's 3 x 15
-Leg Press 4 x 12
Lying Hamstring Curls 4 x 12
-SS-
1-Legged Leg Press 4 x 12

Nitro & EAA Nitro down the hatch.

Nix0r
02-20-11, 9:34 pm
Soon it's gonna be MFing BD's down the hatch...

TheGreatWhite
02-20-11, 9:43 pm
Soon it's gonna be MFing BD's down the hatch...

Word my brother.....

TheGreatWhite
02-21-11, 2:56 pm
Here we go...

Incline DB's 5 x 10-12
Flat Barbell Press 4 x 10
Flat DB Flies 3 x 12
Cable Flies 3 x 12

Short n sweet. Had Nitro and EAA Nitro PWO.

Wingman
02-21-11, 4:57 pm
We like short and sweet. Great session brotha. You gonna be at Cainan's show right?

TheGreatWhite
02-23-11, 10:57 am
We like short and sweet. Great session brotha. You gonna be at Cainan's show right?

When is it? More than likely I won't be able to get out to it, work is beckoning me :/ lol....I have a solid group of weekend warriors at Fit19 who like to kill it, so that's where I'll be at. Keep me updated if you don't mind!

TheGreatWhite
02-23-11, 11:00 am
I'll be bangin' out some shoulders today at USI. Not my favorite place to train when doing pressing movements, but then again all you need is weight, right? I've learned how to manage my time a lot better, becoming more efficient. I'm done early tonight at work, but I have other priorities, and those would be school, school, and more of it lol. I'll be buried inside a few books all evening, but that's okay. It feels good knowing I'll have a few hours here and there to get my training in, amidst all the stupid fucking Spring Breakers trying to get in shape for Florida...just gotta get in there and bob-n-weave thru the bullshit. I'll post my training later. Train hard today FORVM!

Wingman
02-23-11, 2:45 pm
It is on saturday, I will keep you posted, I wont be there for pre judging, but I will be for the main show, he is looking shredded as fuck from the pics I have seen. And sorry to wake you up, I figured you would be up being you never fucking sleep.

Rock the shoulders, hit some behind the neck military BB that shit is where its at. Oh be sure to stretch.

Carrnage
02-23-11, 2:51 pm
Here we go...

Incline DB's 5 x 10-12
Flat Barbell Press 4 x 10
Flat DB Flies 3 x 12
Cable Flies 3 x 12

Short n sweet. Had Nitro and EAA Nitro PWO.

"gota grow somehow!"

love the work in here

Birdman
02-23-11, 10:59 pm
Howdy, don't know how I missed this thread. Doin work as always.

TheGreatWhite
02-23-11, 11:10 pm
Tossing a few weights around at USI this afternoon....

DB Military Press
-60 x 12
-80 x 10
-90 x 10
-100 x 7

DB Side Laterals (Seated) 4 x 10-12 plus triple dropset
Barbell Upright Rows 3 x 12
DB Front Raises 3 x 10
Reverse Pec Deck Flies 4 x 12
Bent Over DB Laterals 4 x 12

Seated Calves 4 x 15
Leg Press Calves 4 x 15
Standing Calves 4 x 15

EAA Nitro and 2 Paks Nitro PWO

TheGreatWhite
02-24-11, 10:17 pm
Back today at USI. Here's what's good....

Close-Grip Pulldowns 4 x 12
Low Rows 4 x 12
Rack Deadlifts 5 x 12 (475 x 12 last set)
T-Bar Rows 3 x 12
Cybex Machine Row 3 x 12
Straight Arm pulldowns 3 x 12

EAA Nitro and Animal Nitro PWO.

TheGreatWhite
02-27-11, 2:55 am
Last workout before The Arnold!

EZ Bar Curls
-ss-
V Bar Pressdowns 4 x 12

DB Spider Curls
-ss-
Rope Overhead Ext's 4 x 12

Seated DB Curls
-ss-
DB Overhaed Ext's 4 x 12

EAA Nitro and Animal Nitro PWO.

Wingman
02-27-11, 9:34 pm
Some very nice work Lucas. Keep killing it bro.

TheGreatWhite
02-27-11, 11:05 pm
Some very nice work Lucas. Keep killing it bro.

Thank you sir. Get ready, we're about to open up a can of whoop-ass in Columbus!

deanna7272
02-28-11, 12:06 am
Thank you sir. Get ready, we're about to open up a can of whoop-ass in Columbus!

Wooooo Hooooo!!!! Can't wait to see ya!!!!

TheGreatWhite
02-28-11, 12:08 am
Wooooo Hooooo!!!! Can't wait to see ya!!!!

Well look who dropped by! I can't wait to see you either D!

Necromatrix
02-28-11, 2:47 pm
Appreciate ya stopping by my journey. Good, solid work goin on in here. Keep killin it!

TheGreatWhite
03-01-11, 4:13 pm
Appreciate ya stopping by my journey. Good, solid work goin on in here. Keep killin it!

No problem brother! Consistency is the key, ya dig?

TheGreatWhite
03-01-11, 4:15 pm
The madeness that is about to ensue this weekend will be unlike any other. I've been waiting to get back to The Cage since I departed Columbus, OH last year. I've taken this whole week leading up to Columbus off from training, and I'm itchin to slang some iron with the Animals! I can't wait to see everyone there and to meet some new people from the FORVM! You can find me with a big 'hawk, complemented with a properly colored bandana, chillin' in The Cage.

Birdman
03-02-11, 10:39 pm
I to will be rockin the hawk. Lookin forward to throwin down with ya this weekend bro.
Bandanna huh? I was thinking that as well actually.

TheGreatWhite
03-04-11, 12:35 am
Nailed legs tonight at Metro, following a 5.5 hour roadtrip lol.

Quad Ext's 4 x 12-15
Leg Press 4 x 10-12
Squats 3 x 12-10
Lying Hamstring Curls 3 x 12
DB RDL's 3 x 10

Had some EAA Nitro and Animal Nitro PWO.

Necromatrix
03-04-11, 11:34 am
Way to kick the wheels, big guy!

TheGreatWhite
03-04-11, 11:18 pm
Nailed back and bi's tonight with ChaseBrowning and BringTheCarnage!

Hammer Strength Pulldowns 3 x 12-15
Hammer Strength Low Row 4 x 12 plus triple dropset
Lat Pulldowns 4 x 10-12
T-Bar Rows 3 x 12
Rack Deadlifts 4 x 6-8
Alt. DB Curls 2 x 12
Cable Curls 2 x 12

Had some Max & Erma's pwo! Glad to be in Columbus!

TheGreatWhite
03-06-11, 1:18 am
I had the pleasure of throwing down with The People's Champ, G Diesel tonight at the natty ABC.

Barbell Military Press 4 x 6-12 reps, plus triple dropset
Machine Side Laterals 3 x 12-20 reps, did double dropsets on every set
Machine Shrugs -SS- Plate Front Raises 4 x 15-20
Rear Delt Flies 3 x 15-20, double drop sets all sets

Had EAA Nitro and Animal Nitro PWO, plus some awesome pulled chicken and collard greens. Sad to be leaving Columbus tomorrow, but all good things must come to an end. Til next year...

Necromatrix
03-06-11, 1:24 am
A solid couple of days, Champ!

Wingman
03-06-11, 12:23 pm
Great seeing you bro, be easy on the trip back, I will definetly be seeing you soon big guy.

TheGreatWhite
03-06-11, 10:46 pm
A solid couple of days, Champ!

Thanks my borhter! Glad to see you stopping by!


Great seeing you bro, be easy on the trip back, I will definetly be seeing you soon big guy.

It's always a pleasure to see you too, my brother. We had a safe trip back, and make no mistake, we will be moving immense amounts of weight in teh near future. 3 weeks from now.

TheGreatWhite
03-08-11, 1:19 am
Did chest and calves this morning at Fitness 19.

-Incline Hammer Strength Press 4 x 6-12 plus triple dropset
-Flat DB Bench 4 x 6-10
-Flat Hammer Strength Press 4 x 10-12 plus triple dropset
-Flat DB Flies 3 x 12
-Pec Deck Flies 3 x 15-20, double dropsets on all 3 sets

-Seated Calves, Leg Press Calves, and Standing Calves 5 x 12-15 on each

Nitro and EAA Nitro PWO.

TheGreatWhite
03-08-11, 3:57 pm
Rage Pre-workout

Str. Bar Pressdowns 4 x 12-15, double dropset to failure
Str. Bar Skull Crushers 3 x 12-15
1 Arm Overhead DB Ext's 3 x 10-15 each arm
Cambered Bar Overhead Ext's (on Cable) 3 x 15

DB Hammer Curls 4 x 12-7 (80's on the last set!)
EZ Bar Preachers 3 x 10-12, triple dropset
Seated DB Curls 3 x 12

Behind the back Wrist Curls 4 x 12
Str. Bbar Reverse Curls 3 x 12

Nitro and EAA Nitro pwo.

Wingman
03-08-11, 4:04 pm
Great work brotha. Keep rockin man, gonna be huge.

TheGreatWhite
03-09-11, 10:27 pm
Smashed my back today.

Deadlifts
-135 x 10
-225 x 8
-315 x 5
-405 x 4 Video here : http://www.facebook.com/#!/video/video.php?v=10150101811971574

-500 x 3 Video Here : http://www.facebook.com/#!/video/video.php?v=10150101831361574

T Bar Rows 4 x 8-12
CGPD's 3 x 12-10
1 Arm DB Rows 3 x 10
Reverse Grip Pulldowns 3 x 12
Wide Bar Str. Arm Pulldowns 3 x 15

EAA Nitro and Animal Nitro PWO, Rage Pre W/O

TheGreatWhite
03-10-11, 4:31 pm
Did some delts today with jdarren7 at Fitness 19.

Rage Pre-Workout

Hammer Strength Military Press 5 x 15-6, plus triple dropset
Machine Side Raises 3 x 15-12, all 3 sets were dropsets
DB Military Press 3 x 8-10 (rough lol)
DB Front Raises 3 x 10, plus double dropset
Reverse Pec Deck Flies 3 x 15-20, all 3 sets yet again were dropsets
Plate Raises 3 x 15 w/ 45 lbs. plate

Downed some Nitro and some Big Macs at The Golden Arches.

mritter3
03-10-11, 4:54 pm
Strong work in here dude...nice work on those deads brother...big weights

Necromatrix
03-10-11, 9:15 pm
Strong back and boulder days, Champ!

TheGreatWhite
03-11-11, 1:42 pm
Strong work in here dude...nice work on those deads brother...big weights


Strong back and boulder days, Champ!

Thanks for swinging by fellas. It's much appreciated.

TheGreatWhite
03-11-11, 4:47 pm
Did legs today....this was one for the motherfuckin' books....

-Quad Ext's 4 x 15
-Power Squat Machine 4 x 15 (6 plates on last set)
-Leg Press 3 x 15, 3 x rail-raods (6 PPS x 60, 4 PPS x 40, 2 PPS x 20)
-Lying Hamstring Curls 5 x 15

Didn't do squats under a barbell, my back is too tight from deadlifts Wednesday. So, I figured if I couldn't go as heavy as normal, I may as well smoke it with some reps and force as much blood as possible in those legs! Had Rage pre workout and Nitro/EAA Nitro post workout.

Wingman
03-11-11, 5:30 pm
Beast!!!!!

Birdman
03-12-11, 2:37 am
Pump up the volume, pump up the volume, pump up the volume, dance dance.

Necromatrix
03-12-11, 2:19 pm
Great wheel session, Champ! Keep it up.

TheGreatWhite
03-14-11, 3:22 pm
I felt like going heavy today on the flat bench. Here's a breakdown

Flat Barbell Press
135 x 12
185 x 7
225 x 3
275 x 1
300 x 1
315 x 0 (fucking A)

Flat DB Press 4 x 5-8 (got the 110's on the last set)
Incline Barbell Press 3 x 10-12 plus triple dropset
Flat DB Flies 3 x 10-12
Cable Flies 3 x 12

EAA Nitro and Animal Nitro PWO, Rage pre-workout

Wingman
03-14-11, 3:23 pm
Sick shit Lucas, that 315 will come soon enough. Keep it up Brochacho.

TheGreatWhite
03-14-11, 11:03 pm
Sick shit Lucas, that 315 will come soon enough. Keep it up Brochacho.

Thanks brotha! I just finished up with 20 minutes of cardio on the stair-master, that thing kicked my balls....

TheGreatWhite
03-15-11, 10:33 pm
Smoked my guns tonight...here's how it looked.

Cambered Bar Pressdowns 4 x 10-15 plus triple dropset to failure
Str. Bar Overhead Ext's 3 x 10-12
Weighted Bench Dips 3 x 12 worked up to 3 plates
1 Arm Overhead Overhead Ext's 3 x 12
Rope Pressdowns 3 x 10-15

Barbell Curls 4 x 8, 135 x 8 on last set
EZ Bar Preachers 3 x 12
DB Hammer Curls 3 x 10 (worked up to 70's on last set, surprisingly)
Behind the Back Forearm Curls 3 x 15

Seated Calves 3 x 12, plus double dropset
Leg Press Calves 4 x 12
Standing Calves 4 x 12

EAA Nitro and a big ass fajita/steak bowl PWO

Necromatrix
03-16-11, 4:18 pm
Smokin' guns FTW! Strong work, Champ. Keep it up!

Wingman
03-16-11, 4:27 pm
135x8??? you werent kidding when you said heavy.

TheGreatWhite
03-17-11, 12:56 am
This felt good. I went heavier than I have in a few months. I donno why, but today felt like a good day to put some more weight on the bar.

Squats
-135 x 8
-185 x 5
-225 x 5
-315 x 2
-365 x 2
-405 x 3 Video here : http://www.facebook.com/?ref=logo#!/video/video.php?v=10150107445411574&comments&notif_t=like

Leg Press 4 x 15-12
RDL's 4 x 12, 10, 6, 2 (405 on last set)
Quad Ext's 4 x 15
Lying Hams 4 x 15

Necromatrix
03-17-11, 1:52 pm
Solid session, Champ!

Wingman
03-17-11, 1:55 pm
You are getting pretty strong kind lad.

TheGreatWhite
03-17-11, 3:30 pm
Solid session, Champ!

Thanks my brother! I appreciate the encouraging words.


You are getting pretty strong kind lad.

Eh, for USI and Fitness 19, yeah I'm getting there. But compared to some of the freaks I saw in Columbus, I'm so far away lol.

Wingman
03-17-11, 3:43 pm
Eh, for USI and Fitness 19, yeah I'm getting there. But compared to some of the freaks I saw in Columbus, I'm so far away lol.

How 'bout, compared to where you were last year?

Necromatrix
03-17-11, 5:17 pm
How 'bout, compared to where you were last year?

Exactly!

TheGreatWhite
03-18-11, 2:01 am
lol, true...I'm just trying to stay humble fellas.....

TheGreatWhite
03-18-11, 10:52 am
While everyone I knew was out having a "green beer", I was slingin' some iron around.

DB Military Press 4 x 12-7 (hundo's on the last set)
Machine Laterals 3 x 12-20, dropsets on each set
Hammer Strength Military Press 3 x 12-8
DB Seated Laterals 3 x 12
Bent Over Lateral Raises 3 x 12-15

Had some EAA Nitro PWO. Waiting on my next can of nitro to come in....

Wingman
03-18-11, 12:42 pm
Sick work Lucas, we should pound some shoulders at the next ABC we meet up at. I hav found some cool things to work with in the shoulder department.

Necromatrix
03-18-11, 6:21 pm
Great session. Keep killin' it!

TheGreatWhite
03-20-11, 1:03 pm
Did back yesterday. Here's a peek...

Rack Deadlifts (lowest notch)
135 x 10
225 x 8
315 x 6
405 x 2
495 x 1
545 x 1

Bent-over Barbell Rows 3 x 12-8
1 Arm Rows 3 x 10
Neutral Grip Low Rows 4 x 12
CGPD's 3 x 12
Chins 3 x Failure

EAA Nitro PWO.

TheGreatWhite
03-21-11, 3:03 pm
This is my participation of today's National Bench Day

Flat Barbell Press
-135 x 15
-185 x 12
-205 x 12
-225 x 10
-245 x 6
-275 x 2 plus 3 forced reps, then a triple dropset from 275, to 225 and finally to 185 each to failure and 3-5 forced reps after

Flat DB Flies 3 x 10-12
Incline Smith Press 3 x 12-15
Cable Flies 4 x 12

Seated Calves, 3 x 12-15, plus triple dropset
Standing Calves 4 x 12-15
Leg Press Calves 4 x 12-15, plus triple dropset, last set was 1 leg each

EAA Nitro PWO.

Wingman
03-21-11, 5:26 pm
Sick work brotha mane!

Necromatrix
03-21-11, 6:13 pm
Now that's some solid chesticle work. Great job, Champ!

TheGreatWhite
03-22-11, 11:19 pm
Smoked arms again. Kick ass lift. Here's what went down.

-Cambered Bar Pressdowns 4 x 15-12, plus triple dropset
-Str. Bar Overhead Ext;s 3 x 6-12
-Weighted Dips 4 x 9-15
-1 Arm DB Overhead Ext's 3 x 12 each arm

-Str. Bar Curls 3 x 6-8 (145 x 6 last set)
-DB Hammer Spider Curls 3 x 10-12
-Seated DB Curls 3 x 12, plus triple dropset

Str. Bar Reverse Curls
-SS-
Behind the Back Wrist Curls 3 x 15

EAA Nitro PWO.

TheGreatWhite
03-25-11, 12:31 am
Today blew something fierce....

Quad Ext's 5 x 12-20
Front Squats 5 x 10
Leg Press 5 x 20
Walking Lunges SS Lying hamstring curls 3 x 12 each side/20 reps

I felt nausous the whole workout. Banged it out nonetheless. EAA Nitro PWO. Rage pre.

TheGreatWhite
03-26-11, 1:11 am
Smoked delts tonight with my boy Steve (sdwaltz).

DB Side Laterals (Seated) 4 x 15-12, plus triple dropset
Hammer Strength Military Press 4 x 15-12 reps
Machine Laterals 3 x 12-20, all 3 sets = dropsets to failure
DB Front Raises 3 x 10
Bent Over Laterals SS w/ Plate Front Raises 3 x 15
Rope Face Pulls 3 x 12

Rage Pre, EAA Nitro Post

Jay
03-26-11, 4:45 am
Hey. Nice work in here. I too did the Rage pre Eaa Nitro post. Great stack there.

Necromatrix
03-26-11, 10:59 am
Strong boulder work, Champ! Keep it up.

Wingman
03-26-11, 4:44 pm
B-B-B-Boulders!

TheGreatWhite
03-28-11, 11:29 am
Hey. Nice work in here. I too did the Rage pre Eaa Nitro post. Great stack there.

Thanks Rhino! Is it not a sick and economical stack?


Strong boulder work, Champ! Keep it up.

Thanks for stopping by! I hope your training is kicking ass as well!


B-B-B-Boulders!

Not near the size of yours Drew. We gotta hit legs together sometime!

TheGreatWhite
03-28-11, 11:32 am
Did back at the latest ABC at Indiana State University.

Deadlifts

-135 x 8
-225 x 8
-315 x 6
-405 x 4
-500 x 2

Bent Rows 4 x 10
Hammer Strength Low Row 4 x 12, plus 1 dropset to failure
Wide Grip Pulldowns 4 x 12
Hammer Strength Pulldowns 3 x 12
1 Arm DB Rows 3 x 10
Hammer Strength Pull-Over, SS with Rope Str. Arm Pulldowns

EAA Nitro Post, Rage Pre

Birdman
03-28-11, 5:49 pm
Good seeing ya bro

Necromatrix
03-28-11, 8:33 pm
Great deadlifting! Solid work throughout.

Wingman
03-31-11, 12:52 am
Not near the size of yours Drew. We gotta hit legs together sometime!

I hope this is a joke...and yes, legs for sure, you come up with the quad work, and I will do the ham work...I like to make sure some have the feeling of falling off the shitter when done.

TheGreatWhite
04-01-11, 9:01 am
Hit chest at USI.

Flat Barbell Press
-135 x 15
-185 x 12
-205 x 12
-225 x 10
-275 x 4, triple dropsets at 225, 185 and 135 all to failure

Flat DB Flies 4 x 12
Incline Barbell Press 3 x 12, double dropset to failure
Incline DB Flies 4 x 12
Dips 4 x whatever
Cable Flies 4 x 12

EAA Nitro PWO. Rage Pre.

TheGreatWhite
04-01-11, 9:04 am
Arms at USI.

Cambered Bar Pressdowns 4 x 12-8, triple dropset
Lying Skull Crushers 3 x 8-12
1 Arm DB Overhead Ext's 3 x 10
"House" Pressdowns 3 x 15

Barbell Curls 3 x 6-10
Alt DB Curls 3 x 10
Seated Hammer Curls 3 x 12

Behind-the-Back Wrist Curls 3 x 15
Reverse Curls 3 x 12

EAA Nitro Post, Rage Pre.

TheGreatWhite
04-01-11, 9:14 am
This blew outloud.

Quad Ext's 6 x 15
Squats 2 x 10, 5 working sets of 10 @ 225 w/ 1 min. rest between sets (narrow stance)
Walking Lunges 2 x down & back, about 40 steps total each set
Lying Single-Leg Hamstring Curls 3 x 12
Leg Press 3 x 20

Seated Calves 3 x 12
Standing Calves 3 x 12
Leg Press Calves 3 x 12

EAA Nitro PWO, Rage Pre.

Nix0r
04-01-11, 9:41 am
Blew as in... your legs blew up afterwards, and now walking is an issue? Because that's something I can get behind.

Wingman
04-01-11, 11:31 am
I approve greatly.

Bruiser
04-01-11, 11:43 am
Killer workout on the calves. I see so many guys making the mistake of only hitting them in one direction. Keep up the good work bro.

TheGreatWhite
04-02-11, 4:05 pm
Blew as in... your legs blew up afterwards, and now walking is an issue? Because that's something I can get behind.

This is a rather accurate statement brotha.


I approve greatly.

Glad you approve Drew!


Killer workout on the calves. I see so many guys making the mistake of only hitting them in one direction. Keep up the good work bro.

Thanks Bruiser! Glad you stopped by and checked this thread out.

TheGreatWhite
04-02-11, 4:11 pm
Delts and Tri's mothafuckaaaaaaa.

DB Military Press 5 x 5-10 (105's x 5 on last set)
Seated DB Laterals 4 x 10-12
Smith Machine Military Press 4 x 10-12, plus triple dropset
Cable Lateral Raises 3 x 10
DB Front Raises 3 x 10
Rear Delt DB Flies SS w/ Plate Front Raises 3 x 15

Pressdowns 3 x 15
Body Weight Dips 3 x Failure
Rope Kickbacks 3 x 15

EAA Nitro PWO. Rage Pre.

TheGreatWhite
04-02-11, 4:14 pm
Back and Biceps

Wide Grip Pulldowns 4 x 10-12
Hammer Strength Hi Pulldowns 4 x 12 plus double dropset
Close-Grip Pulldowns 4 x 12
Low Rows 4 x 12
Hammer Strength Rows 3 x 10-12, plus double dropset
1 Arm DB Rows 3 x 10-12

Alt. DB Curls 3 x 10
EZ Bar Spider Curls 3 x 8-10

EAA Nitro Post. Rage Pre.

Necromatrix
04-03-11, 11:00 am
Sick couple of days there, Champ!

TheGreatWhite
04-06-11, 12:34 am
Sick Lift.

Flat Barbell Bench Press
-135 x 15
-185 x 12
-205 x 12
-235 x 10
-275 x 4
-225 x 8

Flat DB Flies 4 x 12
Incline Barbell Press 4 x 8-12
Body-weight Dips SS Cable Flies 4 x Failure & 15

Seated Calves SS Standing Calves 4 x 15-20
Leg Press Calves 4 x 15
Horizontal Calves 4 x 15

EAA Nitro Post. Rage Pre.

TheGreatWhite
04-06-11, 12:36 am
Fuck MD and the videos they put up....I get too many ideas....fucking A....

-Quad Ext's SS Leg Press 4 x 20
-Lying Hamstring Culs SS Squats 4 x 15
-Reverse Hacks 4 x 20
-Single Leg Ext's 3 x 15-12
-Single Leg Curls 3 x 15-12

Rage Pre. EAA Nitro Post. Dig it.

Wingman
04-06-11, 12:44 am
Basically, the definition of Bad Ass...just sayin'

TheGreatWhite
04-06-11, 3:01 pm
OOOOH Boy.....

Cambered Bar Pressdowns 4 x 10-15
CGBP's 4 x 12-6 (225 last set)
Weighted Dips 4 x 10-15
Skull Crushers 3 x 8-12
Rope Pressdowns FST-7's

Alt. Seated DB Curls 3 x 12-7
Preacher Curls 3 x 8-12
DB Hammer Curls 3 x 10
Cambered Bar Cable Curls FST-7's

EAA Nitro Post, Rage Pre.

Nix0r
04-06-11, 3:12 pm
Uh oh... Lucas is having a SWOLEGASM.

Necromatrix
04-06-11, 6:09 pm
Welcome, ladies and gentelmen, to the gun show!

Strong work, Champ.

TheGreatWhite
04-07-11, 10:04 pm
Rage. 'Nough said.

Barbell Military Press 5 x 8-12
DB Lateral Raises 3 x 12
Upright Rows 3 x 10
DB Military Press 3 x 10-12, double dropset at the end
Cable Side Raises 3 x 10
Front DB Raises 3 x 10
Bent Over Laterals 3 x 12
Rear Delt Cable Flies 3 x 12
Barbell Shrugs 4 x 12

Standing Calves, Seated Calves and Horizontal Calves 4 x 12-15 each.

Tomrrow's gonna suck. EAA Post, Rage pre. Boom mothasucka.....

TheGreatWhite
04-09-11, 1:57 pm
Work.

Wide Grip Pulldowns 4 x 12
Close Grip Pulldowns 4 x 12
Wide Grip Chins 3 x Failure
T-Bar Rows 3 x 15
Bent Over Rows 4 x 12
Deadlifts 3 x 10, 8, 4
Rope Str. Arm Pulldowns 4 x 15
Neutral Grip Low Rows 3 x 15

Rage Pre, EAA Nitro Post.

TheGreatWhite
04-11-11, 11:04 pm
Funky lift today.

Flat Barbell Bench
-135 x 12
-185 x 10
-225 x 4
-275 x 1
-300 x 1
-315 x 0 fuck.....
-225 x 11

Flat DB Bench Press 4 x 8-12, triple dropset
Incline Smith Machine Press 4 x 8-15, double dropset
Cable Flies 4 x 15
Incline DB Flies 4 x 12

PowerSquat Calves, 4 x 12 plus quad dropset to failure
Seated Calves 4 x 12 plus double dropset
Leg Press Calves 4 x 12 each leg

Rage Pre, EAA Nitro Post.

TheGreatWhite
04-13-11, 11:42 pm
Rough.

Pressdowns 5 x 10-15, triple dropset
Skull Crushers 3 x 10-12, plus triple dropset SS w/ close grip bench press
DB Overhead Ext's 3 x 10-12
Dips 4 x 10-15
Rope Pressdowns FST-7's

Alt. DB Curls 3 x 8-12
EZ Bar Curls 3 x 10-12
Incline DB Curls FST-7's

Rage Pre, EAA Nitro Post.

TheGreatWhite
04-13-11, 11:43 pm
Balls to the Wall.

Quad Ext's FST-7's
Leg Press 6 x 20
Front Squats 5 x 12

Rage Pre. EAA Nitro Post.

Necromatrix
04-14-11, 11:06 am
Funky rough balls to the wall... Damnit man, now that's work! Keep killin' it!

m.u.l.e.
04-14-11, 11:40 am
Your training is looking good in many areas and don't take offense to this, but where in all that training are you specifically working your forearms? They're just as important as calves because they support everything your arms do. I imagine they're hard and strong but look really hard at the mirror and tell me they're as full and proportionate as your upper arms...
Also, try not working support muscles before the major muscles, e.g. arms before chest and back, your lifts will be weaker because what should be supporting and moving it is already waxed from those awesome workouts you've put together for yourself. I had to learn that the hard way and I learned it from here nearly 10 years ago from Machine. Needless to say I've never looked back.
Solid looking program all the way and really those are only suggestions if you're happy with the way that you look now. Keep up the good work and God Bless!

TheGreatWhite
04-16-11, 4:46 pm
Your training is looking good in many areas and don't take offense to this, but where in all that training are you specifically working your forearms? They're just as important as calves because they support everything your arms do. I imagine they're hard and strong but look really hard at the mirror and tell me they're as full and proportionate as your upper arms...
Also, try not working support muscles before the major muscles, e.g. arms before chest and back, your lifts will be weaker because what should be supporting and moving it is already waxed from those awesome workouts you've put together for yourself. I had to learn that the hard way and I learned it from here nearly 10 years ago from Machine. Needless to say I've never looked back.
Solid looking program all the way and really those are only suggestions if you're happy with the way that you look now. Keep up the good work and God Bless!

I train my forearms on days I train arms, but I don't use any straps when I deadlift. As far as my split is set up, I've found this to work best for me. I have my legs split into 2 days...quads one day, hams the next. I do chest on Monday, arms on Tuesday, quads Wednesday, Delts on Thursday, Back Friday and hams on Saturday. With my schedule it just fits well like that. I'm no idiot though, I'm about to graduate with a B.S. in Kinesiology and will be taking the CSCS this summer or fall. Thanks for stopping by.

TheGreatWhite
04-16-11, 4:50 pm
Rage Pre.

Barbell Military Press 5 x 4-12 (205 x 4 on last set) followed by a double dropset
Seated Lateral Raises 4 x 12-15
Smith Machine Military Press 3 x 12-15, dropsets on all sets
Reverse Grip Barbell Front Raises 3 x 12
Bent Over Laterals 4 x 12
Face Pulls 3 x 15

EAA Nitro Post with some vitamin E.

TheGreatWhite
04-16-11, 4:51 pm
A little different than my normal routine, but it was a nice break nonetheless.

Wide Grip Pulldowns 5 x 15
Bent Over Rows 5 x 10-12
Reverse Grip Pulldowns 4 x 12
T-Bar Rows 4 x 12
DB Pullovers 3 x 12
Straight Arm Pulldowns w/ Rope 3 x 15
Low Rows 4 x 12

Rage Pre. EAA Nitro post.

TheGreatWhite
04-16-11, 4:53 pm
Romainian Deadlifts 5 x 12-15
Rverse Hacks 4 x 20
Lying Hamstring Curls 3 x 15
Seated Hamstring Curls 3 x 15
Leg Press Calves 5 x 12-15
Seated Calves 4 x 12
Horizontal Calves 4 x 12 each leg

Rage Pre. EAA Nitro and Vitamin E post

FitPrincess122
04-18-11, 11:17 am
Romainian Deadlifts 5 x 12-15
Rverse Hacks 4 x 20
Lying Hamstring Curls 3 x 15
Seated Hamstring Curls 3 x 15
Leg Press Calves 5 x 12-15
Seated Calves 4 x 12
Horizontal Calves 4 x 12 each leg

Rage Pre. EAA Nitro and Vitamin E post

Now that's a killer ham wo. Great work!

TheGreatWhite
04-18-11, 11:25 pm
Now that's a killer ham wo. Great work!

Thanks for dropping by FitPrincess!

TheGreatWhite
04-18-11, 11:27 pm
Rocked it with a few friends of mine form school.

Flat Barbell Bench
-135 x 12
-185 x 12
-225 x 10
-275 X 5 plus triple dropset (225, 185, 135 all to failure)
-225 x 11

Flat DB Flies 3 x 10-12 (70's on last set)
Incline Barbell Press 4 x 8-12
Incline DB Flies 3 x 12
Dips 3 x Failure
Cable Flies 4 x 12-15

Rage Pre. EAA Nitro and Vitamin E PWO.

Necromatrix
04-19-11, 7:32 am
Solid session, Champ! That dropset sounds brutally fun.

FitPrincess122
04-19-11, 11:39 am
Thanks for dropping by FitPrincess!

Oh I'll definitely be droppin in from time to time... now that i'm FINALLY starting to get a feel for the forvm... i started a journey too! you'll have to check it out sometime! =)

TheGreatWhite
04-19-11, 1:38 pm
Awesome lift today.

Cambered Bar Pressdowns 5 x 8-12
Skull Crushers 4 x 12-20
DB Overhead Ext's 4 x 8-12
Rope Pressdowns 7 X 12

DB Hammer Curls 4 x 12-8
EZ Bar Preacher Curls 3 x 10-12
Incline DB Curls 3 x 12
DB Spider Curls 7 x 12

Rage Pre. EAA Nitro and Vitamin E PWO.

MRmichael.hooker
04-19-11, 1:42 pm
Awesome lift today.

Cambered Bar Pressdowns 5 x 8-12
Skull Crushers 4 x 12-20
DB Overhead Ext's 4 x 8-12
Rope Pressdowns 7 X 12

DB Hammer Curls 4 x 12-8
EZ Bar Preacher Curls 3 x 10-12
Incline DB Curls 3 x 12
DB Spider Curls 7 x 12

Rage Pre. EAA Nitro and Vitamin E PWO.

Ha thats what i'm gonna be hitting in a lil bit, arms & cows. How are the spider curls for fst7? Ive been throwing them in during the workout but havent for my set of 7 yet. Might later

Wingman
04-19-11, 3:08 pm
Best idea ever right here:

Skullscrushers /SS/ V-bar Pressdowns 4 sets
Incline bench Hammer curls /SS/ Machine preacher 4 sets
CG DB bench /SS/ lying DB ext /SS/ Machine dip pressdowns 3 sets (Giant set)
DB curl/SS/ Cable straightbar curl /SS/ DB preacher 3 sets (Giant set)
CGBP 5 heavy sets
BB curl 5 heavy sets

DO IT!!!

TheGreatWhite
04-19-11, 3:12 pm
Ha thats what i'm gonna be hitting in a lil bit, arms & cows. How are the spider curls for fst7? Ive been throwing them in during the workout but havent for my set of 7 yet. Might later

I've tried supinating the wrist as I come up and today I just kept them supinated the whole time, and I liked it that way much better, the pump is INSANE! Either DB's or an EZ/Straight bar will do man.

TheGreatWhite
04-22-11, 3:54 pm
Morning workout = Success

Barbell Military Press
-135 x 12
-155 x 10
-185 x 8
-225 x 2, triple dropset

DB Side Raises 3 x 12
DB Military Press 4 x 10-12
Cable Side Raises 3 x 10
Bent DB Laterals SS Plate Front Raises 4 x 12

EAA Nitro and Vitamin E PWO, Rage Pre.

TheGreatWhite
04-22-11, 3:59 pm
Crazy lift today.

Wide Grip Pulldowns 5 x 10-15
Hammer Strength Hi Pulldown 4 x 10-12 each arm
Close Grip Pulldowns 3 x 12
Hammer Strength Rows 3 x 12 each arm, triple dropset to failure
Low Rows 3 x 12
1 Arm DB Rows 3 x 12
Str. Arm Rope Pulldowns 7 x 12

EAA Nitro &Vitamin E PWO, Rage Pre.

TheGreatWhite
04-24-11, 5:01 pm
Hit it hard today....tried Steve Kuclo's crazy 8's theory on volume, and it was pretty fun!

Lying Hams 3 x 12
Seated Hams 3 x 12
Reverse Hack Squats 3 x 12
RDL's 3 x 12
Hyper Ext's 3 x 12
Standing Leg Curls 3 x 12

Leg Press Calves 4 x 25
Seated Calves 4 x 20
Standing Calves 4 x 15
Horizontal Calves 4 x 15

I could Only get 6 exercises in due to the lack of equipment at the gym I work at, but nonetheless it was crazy!

Rage Pre. EAA Nitro and Vitamin E Post.

mritter3
04-25-11, 8:20 am
some sick volume there man....nice session.

TheGreatWhite
04-27-11, 10:48 pm
No sight of Lieutenant Dan in the gym today. Legs were growing.

Squats
135 x 10
225 x 5
275 x 5
315 x 5
405 x 5
315 x 5

Leg press 4 x 12
Smith Machine Front Squats 7 x 12 (this may rank with the worst ideas i've ever had while training)
Quad Ext's 4 x 12

Standing Calves 4 x 12
Seated Calves 4 x 12
Horizontal Calves 4 x 12

Rage pre, EAA Nitro and 2 packs of Animal Nitro PWO.

Nix0r
04-27-11, 11:31 pm
Aw shit. Lucas is repping 405 on squats. Hot damn!

TheGreatWhite
04-28-11, 9:14 am
Incline DB's 5 x 6-12
Flat Barbell Press 4 x 8-12
Flat DB Flies 3 x 12
Dips 4 x Failre
Cable Flies 3 x 15

EAA Nitro and Animal Nitro post, Rage pre

FitPrincess122
04-28-11, 9:17 am
No sight of Lieutenant Dan in the gym today. Legs were growing.

Squats
135 x 10
225 x 5
275 x 5
315 x 5
405 x 5
315 x 5

Leg press 4 x 12
Smith Machine Front Squats 7 x 12 (this may rank with the worst ideas i've ever had while training)
Quad Ext's 4 x 12

Standing Calves 4 x 12
Seated Calves 4 x 12
Horizontal Calves 4 x 12

Rage pre, EAA Nitro and 2 packs of Animal Nitro PWO.

Now when you say worst idea is that a good kind of bad? or bad bad? looks ass kickin good to me! lol

C.Coronato
04-28-11, 9:22 am
Incline DB's 5 x 6-12
Flat Barbell Press 4 x 8-12
Flat DB Flies 3 x 12
Dips 4 x Failre
Cable Flies 3 x 15

EAA Nitro and Animal Nitro post, Rage pre

Looking good brotha. Simple and to the point, i like it!

TheGreatWhite
04-29-11, 12:20 am
Gun Show biaaaaaatch.

Rope Pressdowns 4 x 10-12
Straight Bar Skulls 4 x 12-5
DB Overhead Ext's 3 x 15
Dips 3 x Failure
EZ Bar Pressdowns 7 x 12

Alt. DB Curls 4 x 12-8
EZ Bar Preachers 3 x 10-12
Machine Preachers 3 x 12
Incline DB Curls 7 x 12

EAA Nitro and Animal Nitro PWO, Rage Pre.

TheGreatWhite
04-29-11, 12:21 am
Now when you say worst idea is that a good kind of bad? or bad bad? looks ass kickin good to me! lol

It was a fantastic idea to be honest lol, it just blew out loud while doing it!


Looking good brotha. Simple and to the point, i like it!

Thanks C! Appreciate you stopping by!

TheGreatWhite
04-29-11, 12:24 am
Boulders.

Barbell Military Press 4 x 6-8 (205 x 6 last set), plus triple dropset to failure
DB Side Raises 4 x 10
Barbell Front Raises 3 x 12
DB Military Press 4 x 12
Shrugs 4 x 10
Bent Over Laterals 3 x 15
Face Pulls 3 x 15

EAA Nitro and Animal Nitro PWO, Rage Pre

TheGreatWhite
04-30-11, 4:43 pm
Great lift.

Wide Grip Chins 4 x Failure
Wide Grip Pulldoiwns 4 x 12-15
T-Bar Rows 4 x 10
Bent Barbell Rows 5 x 12-7
1 Arm DB Rows 3 x 12
Straight Arm Rope Pulldowns 7 x 12

EAA Nitro and Nitro Post, Rage Pre

TheGreatWhite
04-30-11, 4:44 pm
Hams and Calves at USI.

Lying Hams 4 x 15-12
Reverse Hacks 5 x 12-15
Deadlifts 4 x 15
Glute/Ham Raises 4 x 12

Standing Calves 4 x 15, triple dropset to failure
Seated Calves 3 x 12, triple dropset to failure
Horizontal Calves 4 x 15 each side
Leg Press Calves 4 x 12

EAA Nitro, 2 Paks Nitro PWO, Rage Pre ..

TheGreatWhite
05-03-11, 12:33 am
Moving back to a 5 day split, but keeping legs separate. Upon seeing some posing pics and getting feedback from some friends of mine who have a few shows under their belts, I decided it was best to keep legs split into two days. On the other hand, my biceps have came up a lot lately, but my triceps need work along with my upper chest. Here's how I'll structure my split to make improvements.

Mon. -Chest and Bi's
Tues. -Quads and Calves
Wed. -Off.
Thurs. -Delts and Tri's
Fri. -Back
Sat. -Hams and Calves
Sun. -Off

Here's today's workout

Incline Barbell Press
-135 x 10 x 2
-185 x 10
-225 x 8
-235 x 6, plus triple dropset to failure

Flat DB Press 4 x 8-12
Incline DB Flies 4 x 10-12, plus double dropset
Incline Cybex Press 3 x 10-12
Cable Flies 4 x 10-12

Alt. DB Curls 3 x 6-12
Barbell Curls 3 x 10-12
Spider Straight Bar Curls 1 x Quadruple dropset to failure

EAA Nitro and Animal Nitro (2paks) PWO, Rage pre. Get some.

FitPrincess122
05-03-11, 9:09 am
Wooooo hooooooo! Nice work. =)

TheGreatWhite
05-03-11, 12:48 pm
Wooooo hooooooo! Nice work. =)

Thank you Katie =)

C.Coronato
05-03-11, 2:20 pm
Hows everything going big man?

Wingman
05-03-11, 8:06 pm
Lately, I have been doing a DB pullover on a flat bench supersetted with an incline DB flye (cable works as well) and have seen great results, normally placed at the end of my workout.

TheGreatWhite
05-03-11, 11:42 pm
Hows everything going big man?

Christian! Things are well my brother! I don't know what's gotten into me since March, but to be completely honest I haven't had a down workout since then. It;s always good to see you fellas and get that extra fire. But right now, I'm jsut thankful I've made it thru another round of college finals, and I'm looking forward to the summer! How's everything for you? Thanks for stopping by!


Lately, I have been doing a DB pullover on a flat bench supersetted with an incline DB flye (cable works as well) and have seen great results, normally placed at the end of my workout.

Drew, to be honest I'm not a fan of DB Pullovers, especially on chest day. For me I always feel it in my lats, and I think it puts too much torque on my shoulders, but that's jsut me! I bet the pump is gnarely lol

TheGreatWhite
05-04-11, 10:09 pm
Squats
-135 x 10
-185 x 10
-225 x 5
-275 x 5
-315 x 5
-405 x 5
-315 x 10

Leg Press 4 x 15
Quad Ext's 7 x 12

Standning Calves 4 x 20
Horizontal Calves 3 x 15
Seated Calves 3 x 20

EAA Nitro and Animal Nitro PWO, Rage Pre. Get Some.

TheGreatWhite
05-04-11, 10:13 pm
Decided to train today anyways, lol. Here's a breakdown...

Barbell Military Press
-95 x 12
-135 x 10
-185 x 8
-185 x 8
-155 x 10

Standing Side Laterals 4 x 10
DB Military Press 4 x 10
Cable Side Raises 3 x 10
DB Front Raises 3 x 10
Rear Delt Cable Flies 3 x 12

Cambered Bar Pressdowns 4 x 12
Seated Str. Bar Skulls 3 x 12-15
Dips 4 x Failure
Rope Pressdowns 7 x 12

EAA Nitro and Animal Nitro PWO, Rage Pre.

TheGreatWhite
05-08-11, 3:05 am
5 / 6/11 Back
Deadlifts
-135 x 8
-225 x 5
-315 x 5
-405 x 5
-505 x 1
-530 x 1 (PR)

T-Bar Rows 4 x 12
DB Pullovers 3 x 10
Wide Grip Pulldowns 4 x 15
Low Rows 3 x 12
Rope Str. Arm Pulldowns 7 x 12

5/7/11 Hams and Calves
Lying Hams 4 x 12-15
Reverse Hacks 4 x 12
Seated Hams 7 x 12
Machine Calves, Leg Press Calves, Seated Calves 4 x 12

EAA Nitro and 2 Paks Animal Nitro PWO, Rage Pre

TheGreatWhite
05-08-11, 8:06 pm
Rage Pre.

Incline Hammer Strength Press
-1 PPS X 12
-2 PPS X 10
-2 PPS + 25 X 8
-3 PPS X 8
-3 PPS + 25 X 7
-2 PPS X 15

Incline DB Press
-80 x 10
-90 x 10
-100 x 8

Flat Barbell Press
-185 x 10
-225 x 8
-185 x 10, plus triple dropset

Incline DB Flies
-50 x 10
-55 x 10
-60 x 10 (3 forced reps)

Pec Deck Flies 7 x 12

DB Hammer Curls 4 x 10
Preacher Curls (Plate Loaded) 3 x 12, triple drop @ the end
Incline DB Curls 3 x 12 (these blew)
Standing EZ Curls 7 x 12

EAA Nitro and Animal Nitro PWO.

FitPrincess122
05-09-11, 9:08 am
Rage Pre.

Incline Hammer Strength Press
-1 PPS X 12
-2 PPS X 10
-2 PPS + 25 X 8
-3 PPS X 8
-3 PPS + 25 X 7
-2 PPS X 15

Incline DB Press
-80 x 10
-90 x 10
-100 x 8

Flat Barbell Press
-185 x 10
-225 x 8
-185 x 10, plus triple dropset

Incline DB Flies
-50 x 10
-55 x 10
-60 x 10 (3 forced reps)

Pec Deck Flies 7 x 12

DB Hammer Curls 4 x 10
Preacher Curls (Plate Loaded) 3 x 12, triple drop @ the end
Incline DB Curls 3 x 12 (these blew)
Standing EZ Curls 7 x 12

EAA Nitro and Animal Nitro PWO.

Thats a helluva wo! Nicely done.

TheGreatWhite
05-09-11, 2:43 pm
Since my hams were a bit tight today, I thought it best not to train quads, so that will come tomorrow.

Hammer Strength Military Press 5 x 8-12
Standing DB Lateral Raises 4 x 10
DB Military Press 3 x 12-10
Bent Over DB Laterals 3 x 12
Reverse Pec Deck 4 x 10, plus a single dropset to failure
Seated DB Laterals 7 x 10-12

Wide Bar Pressdowns 4 x 10-12
Str. Bar Skulls 3 x 10
Rope Pressdowns 3 x 12
Machine Dips 7 x 12

EAA Nitro and Animal Nitro PWO, Rage Pre.

TheGreatWhite
05-10-11, 11:27 pm
Drained.

Squats
-135 x 10
-185 x 8
-225 x 8
-275 x 6
-315 x 4
-405 x 4

Leg Press 4 x 15, quadruple dropset
Quad Ext's 7 x 12

Rage Pre, EAA Nitro and Animal Nitro PWO.

TheGreatWhite
05-13-11, 1:42 pm
Good lift.

Wide Grip Pulldowns 4 x 15, 12, 10, 8
DB Pullovers 4 x 10
Reverse Grip Pulldowns 3 x 12
T-Bar Rows 4 x 8-12
1 Arm DB Rows 3 x 10
Chins 4 x Failure
Str. Arm Rope Pulldowns 7 x 12

2Paks Nitro PWO. Rage Pre. ..

FitPrincess122
05-13-11, 1:53 pm
Good lift.

Wide Grip Pulldowns 4 x 15, 12, 10, 8
DB Pullovers 4 x 10
Reverse Grip Pulldowns 3 x 12
T-Bar Rows 4 x 8-12
1 Arm DB Rows 3 x 10
Chins 4 x Failure
Str. Arm Rope Pulldowns 7 x 12

2Paks Nitro PWO. Rage Pre. ..

how do you do the str. arm rope pulldowns?

TheGreatWhite
05-14-11, 6:52 pm
how do you do the str. arm rope pulldowns?

http://www.youtube.com/watch?v=SPx8fpkBg2o&feature=related

this would be it, but I do it with a rope instead

FitPrincess122
05-16-11, 9:14 am
http://www.youtube.com/watch?v=SPx8fpkBg2o&feature=related

this would be it, but I do it with a rope instead

ahhhhh... i see... i do those too just never knew what to call them... lol

TheGreatWhite
05-16-11, 1:46 pm
ahhhhh... i see... i do those too just never knew what to call them... lol

haha, well miss katie, now you do!

TheGreatWhite
05-16-11, 1:47 pm
What a surprise when I got to the gym....the atmosphere was kickin'

RDL's
-135 x 8
-185 x 8
-225 x 8
-315 x 8
-405 x 4

Lying Hamstring Curls 4 x 12
Reverse Hack Squats 4 x 10-12
Seated Calves 3 x 10
Leg Press Calves 3 x 10
Horizontal Calves 3 x 10

Gonna start going heavy each time I train calves. Gonna see what works. 2 paks Animal Nitro and 10 gm Glutamine PWO. ..

TheGreatWhite
05-16-11, 1:48 pm
Chest and Bi's with JDarren7 at fit19.

Incline Barbell Press 5 x 6-12
Incline DB Flies 3 x 10-12
Flat Barbell Press 4 x 6-10
Pec Deck Flies 7 x 10-12
Incline Hammer Str. Press 3 x 8-12

Alt. DB Curls 3 x 8
Standing EZ Bar Curls 4 x 8-12
Incline DB Curls 3 x 10
Plate Loaded Preachers 7 x 12

2 Paks Nitro and 10 gm Glutamine PWO. ..

TheGreatWhite
05-17-11, 3:16 pm
Took me a bit to get in my groove. I'm laying off Rage for a week or two to let my adrenal glands "detox" if you will....still had a kick ass workout though.

Barbell Military Press
-135 x 10
-185 x 8
-205 x 4
-185 x 6

Standing DB Lateral Raises 4 x 10
Cybex Military Press 3 x 10-12, triple drospet to failure
Bent Over Laterals -SS- Plate Raises 4 x 12
Seated DB Lateral Raises 7 x 12

Pressdowns 5 x 10-8
DB Overhead Ext's 3 x 10-12
Dips 4 x Failure
Rope Pressdowns 4 x 10-15, plus triple dropset
Str. Bar Skull Crushers 3 x 10

2 Paks Animal Nitro and 10 gm Glutamine PWO.

Bruiser
05-17-11, 3:20 pm
Nice boulder work bro. Let me know if you think the week off Rage makes a difference on your overall performance and how you feel in general.

TheGreatWhite
05-18-11, 10:02 am
Nice boulder work bro. Let me know if you think the week off Rage makes a difference on your overall performance and how you feel in general.

Thanks Bruiser! I will say, I have a bit harder of a time getting in my "groove" so to speak....but nonetheless, my pumps are pretty good, intensity is always up no matter what....I have gotten 205 for 6 and 225 for a double on military press, but Monday it felt so gosh damn heavy lol. I'm squatting today, and lately it's been 405 for reps, so we'll see what happens today!

TheGreatWhite
05-18-11, 10:12 pm
I was leveled after this workout today...holy fuck....

Squats
-135 x 10
-225 x 10
-275 x 10
-315 x 10
-225 x 20

Quad Ext's 4 x 10
Leg Press 7 x 12 @ 4 PPS
Quad Ext's 3 x double dropsets to failure on each

My legs are on fire right now. 2 Paks Nitro, 10 gm. Glutamine and 2 Big Macs PWO. Oops lol.

kc campbell
05-18-11, 10:27 pm
I was leveled after this workout today...holy fuck....

Squats
-135 x 10
-225 x 10
-275 x 10
-315 x 10
-225 x 20

Quad Ext's 4 x 10
Leg Press 7 x 12 @ 4 PPS
Quad Ext's 3 x double dropsets to failure on each

My legs are on fire right now. 2 Paks Nitro, 10 gm. Glutamine and 2 Big Macs PWO. Oops lol.

Least you got some Nitro and Glutamine down before the big macs haha. Crazy squats man, I hit legs yesterday and did active recovery today and feel great.

TheGreatWhite
05-19-11, 9:52 am
Least you got some Nitro and Glutamine down before the big macs haha. Crazy squats man, I hit legs yesterday and did active recovery today and feel great.

Haha, yeah...those big macs were on point PWO. And I'm paying for the squats today, my quads feel like shit.

Nix0r
05-19-11, 10:36 am
Legit post-workout.

TheGreatWhite
05-20-11, 1:20 pm
Legit post-workout.

Nix, I thought you would enjoy that post-workout meal.

TheGreatWhite
05-20-11, 1:22 pm
Killed it today at work.

Wide Grip Chins 4 x 10-15
Wide Grip Pulldowns 4 x 10-8
DB Pullovers 4 x 10
Hammer Strength Rows 4 x 6-10 (6 PPS Last Set)
Low Rows 3 x 10-12
1 Arm DB Rows 3 x 10-12 each arm
Reverse Grip Hammer Strength Pulldowns 7 x 12

Glutamine and 2 Paks Nitro PWO.

TheGreatWhite
05-28-11, 4:43 pm
Did chest Monday the 23rd. Had soem issues with my internet, and it's up and running again! Here's Mondays training.

Incline DB Press 5 x 4-12 (120's on last set)
Incline Hammer Strength Press 4 x 8-12, triple dropset
Flat DB Bench 4 x 10-12
Life Fitness Flat Press, SS w/ Flat DB Flies 3 x 10-12
Pec Deck Flies 7 x 12

Glutamine and Animal Nitro PWO.

TheGreatWhite
05-28-11, 4:56 pm
Did some Crazy 8's. That's what the workout was,....fucking crazy....

Triceps
-CGBP
-Pressdowns
-Skulls
-Standing DB Ext's (2 arm)
-Rope Overhead Ext's
-Machine Dips
-Plated Bench Dips
-1 Arm Overhead Ext's

Biceps
-Str. Bar Curls
-Hammer Curls
-EZ Curls
-2 Arm Preachers
-1 Arm Preacher
-Spider Curls
-Concentration Curls
-Incline Curls

All were done the same, 3 rounds 8-12 reps. The pump was skin splitting to say the least.

TheGreatWhite
05-28-11, 5:04 pm
Who cares about a Tornado warning? We have legs to train!

Quad Ext's 4 x 15, double dropset
Leg Press 5 x 15-12
Squats 4 x 10
Quad Ext's 7 x 12
Lying Hams 4 x 15
RDL's 4 x 10
Seated Hams 7 x 12

Had a tornado come thru during the deadlifts. I didn't realize how bad it was until I was heading home,.....we got hit pretty hard. Nothing to slow down a leg workout tho! Nitro and Glutamine PWO.

TheGreatWhite
05-28-11, 5:07 pm
Had a rough go at it after that big leg workout the night before.

Smith Machine Military Press 4 x 6-12, triple dropset
DB Laterals 4 x 10
Hammer Strength Shoulder Press 4 x 12
Machine Laterals 3 x 12
Bent Over Laterals 3 x 12
Reverse Pec Deck 3 x 12, double dropset
Face Pulls 3 x 12
DB Laterals 7 x 12

Nitro and Glutamine PWO.

TheGreatWhite
05-28-11, 5:09 pm
Good lift.

Wide Grip Chins 4 x 8-12
DB Pullovers 4 x 10, single dropset
Wide Grip Pulldowns 4 x 8-12
Bent Rows 4 x 10-12
Low Rows 3 x 10
Hammer Strengt Rows 3 x 10-12, single dropset
Straight Arm Rope Pulldowns 7 x 12

Leg Press Calves 4 x 12
Seated Calves 4 x 12
Horizontal Calves 4 x 12

Nitro and Glutamine PWO,along w a ton of food.

TheGreatWhite
05-29-11, 6:56 pm
Decided to go ahead and train today, seeing as I'll be on the road all day tomorrow.

Incline DB Press 5 x 12-6
Pec Deck Flies "G-Sets" x 3
Flat Hammer Strength Press 3 x 10-12, triple dropset
Incline DB Flies 3 x 8-12
Incline Hammer Strength Press 7 x 10-12

Leg Press Calves, Horizontal Calves, Standing Calves 4 x 12

Glutamine and Gatorade PWO. Waiting on more Nitro, EAA Nitro and a few other goodies, so powdered Gatorade gets it done lol.

The "G-Sets"....picked this little technique up at the Natty ABC when I was training with The Man himself, G Diesel. Basically, all sets are dropsets. For example, today on the pec deck, I did my first set at 15 and 15, the second at 12 and 12, and the third set at 10/8. I went heavier on each set, but still kept it a dropset. Give it a try sometime, the pump is mad wicked!

TheGreatWhite
06-03-11, 12:07 am
What a crazy week! I just got down to Knoxville, TN for te month. I'm doing an internship with Brown Chiropractic, so we'll see how it goes.

Rope Pressdowns 3 x 15
CGBP's 4 x 4-10
Wide Bar Pressdowns 3 x 10-12
Hammer Str. Machine Dips 3 x 8-12, triple dropset
DB Overhead Ext's 3 x 10

Alt. DB Curls 4 x 8-10
Str. Bar Curls 4 x 10
1 Arm Preacher Curls 3 x 10

FST-7 SuperSet.....
V-Bar Pressdowns & DB Hammer Curls 7 x 12...WILD pump

TheGreatWhite
06-03-11, 12:09 am
Went balls to the wall like always!!

Squats
-135 x 10
-225 x 8
-315 x 6
-405 x 4

Hack Squats SS Quad Ext's 3 x 15-20
Leg Press 7 x 12 @ 5 PPS
Lying Hams 4 x 12
Standing Hams 4 x 15
Weighted Hypers 4 x 10
Standing Calves 7 x 12
Seated Calves SS w/ Tibialis Anterior Raises 4 x 10-15

Necromatrix
06-03-11, 11:34 am
Hell yeah, still killin' it! Keep up the great work!

TheGreatWhite
07-06-11, 12:36 am
What a trip the last 5 weeks have been. I had the chance to intern at the top practicing chiropractic clinic in the country. Dr. Brown, teh owner, happens to be a close personal friend of mine and has been pushing me to do chiropractic the last 2 years, so I decided to go down for a little bit, and boy was I ever sold. I'll be attending Logan College of Chiropractic when I'm done with my undergrad. But here's tonight's lift.

Incline DB Press 5 x 12-4, triple dropset to failure
Flat DB Flies 3 x 8-10
Flat Hammer Strength Press 4 x 8-12, triple dropset
Incline Hammer Strength Press, 4 x 8-12, triple dropset
Cable Flies 4 x 12

Alt DB Curls 3 x 10
Preacher Curls 4 x 12
DB Hammer Curls 3 x 10

mritter3
07-06-11, 8:08 am
sounds great man...def. a great career ahead of ya....nice session by the way as well.

TheGreatWhite
07-07-11, 2:59 pm
sounds great man...def. a great career ahead of ya....nice session by the way as well.

Thank ya sir!

TheGreatWhite
07-07-11, 3:01 pm
Had a killer lift yesterday.

Wide Grip Chins 4 x 10-12
Wide Grip Pulldowns 4 x 10-12
Hammer Strength 1 Arm Pulldowns 4 x 8-12
DB Pullovers 4 x 10
Low Rows 4 x 10-12
Chest Supported DB Rows 3 x 10-12
Str. Arm Rope Pulldowns 4 x 10

I'll be knocking Delts and Tri's today, and hopefully next week I'll get back on my normal split!

TheGreatWhite
07-13-11, 10:57 am
Incline Hammer Strength Press 4 x 8-12, triple dropset
Flat DB Press 4 x 10
Flat Chest Press 4 x 10-12
Incline DB Press
-SS-
Pec Deck Flies 4 x 10-12
Cable Flies 3 x 15

Leg Press Calves 7 x 12
Seated Calves 4 x 20
Standing Calves 4 x 20

TheGreatWhite
07-13-11, 11:06 am
DB Pullovers 4 x 8-12
Close-grip Pulldowns 4 x 10
Hammer Strength Pulldowns 4 x 10
1 Arm DB Rows 3 x 10
Hammer Strength Rows 3 x 8-10, plus triple dropset
Low Rows 4 x 10-12

mritter3
07-13-11, 12:45 pm
some good looking workouts brother....how things been going?

TheGreatWhite
07-17-11, 10:48 pm
some good looking workouts brother....how things been going?

Things have been going very well, just kind of at a crunch time you know? Trying to decide where I want to go to chiro school is the main thing on my plate right now. But other than that, I'm doing just fine. How about yourself?

TheGreatWhite
07-21-11, 1:29 am
It's been hot as balls, Indiana is stuck in this monstrosity of a heat wave. It was a cool 88 degrees in the gym Monday night, and it was awesome!

Flat Bench
-135 x 12
-182 x 12
-225 x 10
-275 x 4, triple dropset
-225 x 8

Incline DB's 4 x 15
Flat DB Flies 4 x 12-15
Incline Hammer Strength Press 4 x 15, triple dropset
Pec Deck Flies 4 x 12-15
Flat Machine Press 4 x 10

TheGreatWhite
07-21-11, 1:30 am
It was even hotter on Tuesday!

Deadlifts
-135 x 10
-225 x 10
-315 x 10
-405 x 10

Low Rows 4 x 12-15
1 Arm DB Rows 3 x 10
Hammer Str. Pulldowns 4 x 12
Wide Grip Pulldowns 4 x 12
Str. Arm Rope Pulldowns 3 x 15

TheGreatWhite
07-22-11, 2:02 pm
Had a killer lift yesterday!

Hammer Str. Military Press 4 x 12-15, triple dropset
Standing DB Lateral Raises 4 x 10
Machine Lateral Raises
-SS-
DB Military Press 4 x 10-15
Reverse Peck Deck Flies
-SS-
Hammer Str. Face Pulls 4 x 10

DB Shrugs 4 x 12
Barbell Shrugs 4 x 10-15
Incline DB Shrugs 4 x 12

TheGreatWhite
07-23-11, 4:33 pm
Drilled Arms with a few of the other trainers at the gym!

CGBP 4 x 6-12, triple dropset
EZ Bar Skulls 4 x 8-12
Rope Pressdowns 7 x 12

EZ Curls 3 x 10-12
DB Hammer Curls 3 x 10-12
Preacher Curls 7 x 12

Had some steamed rice and chicken with 3 rolls of sushi....#WINNINGTHEPWOBATTLE

TheGreatWhite
07-23-11, 8:35 pm
Got pretty stupid today for legs.

Quad Ext's 4 x 20
Leg Press 6 x 12-15
Squats 6 x 15-10
Quad Ext's 12-15 SS Horizontal Leg Press 12-15, 4 Sets

Leg Press Calves 4 x 12
Horizontal Calves 4 x 12
Seated Calves 4 x 12

Giant Set
Stiff-Leg Deads, Lying Hams and Seated Hams 4 x 15

TheGreatWhite
07-26-11, 2:52 pm
Had a KILLER lift.

Incline Hammer Strength Press
-1 PPS x 20
-2 PPS x 15
-3 PPS x 8
-4 PPS x 4, plus 3 forced reps, onto a triple dropset

Flat DB Press 4 x 10, triple dropset
Flat Hammer Strength Press 4 x 10-12
Flat DB Flies 4 x 10
Pec Deck Flies 4 x 12-15
Cable Flies 4 x 12

I deviated away from my normal routine of pounding away at incline movements. I thought it fit to try and do some heavier flat presses, and it didn't feel too bad!

TheGreatWhite
07-29-11, 2:25 pm
Back day. Smoked it.

Chins 3 x 10-15 (Wide Grip)
Bent Barbell Rows 5 x 8-12, 315 on final set
1 Arm DB Rows 4 x 10
Hammer Strength Rows 4 x 10, double dropset
CGPD's 4 x 10-12
Reverse Pulldowns 4 x 10-12
Dorian Deadlifts 3 x 10-12
Rope Pulldowns 7 x 12

Lots of blood, crazy pump in the lats.

TheGreatWhite
07-29-11, 2:27 pm
Work.

Smith Machine Military Press 4 x 12-6
DB Laterals 4 x 8-12
Hammer Strnght Military Press 3 x 10-15, triple dropset
Machine Side Raises 7 x 12
Bent Laterals 4 x 10
Reverse Pec Deck Flies 3 x 10-12

DB Shrugs 4 x 10-12
Barbell Shrugs 4 x 10-15
Incline DB Shrugs 4 x 10-12

TheGreatWhite
08-02-11, 11:17 pm
Krazy 8's baby!!

Triceps
-CGBP
-Skull Crushers
-Str. Bar Pressdowns
-Machine Dips
-Rope Pressdowns
-Overhead DB Ext's
-2 Arm Kickbacks
-1 Arm Overhead Ext's

Biceps
-DB Hammer Curls
-EZ Bar Curls
-Seated DB Curls
-2 Arm Preacher Curls
-Rope Hammer Curls
-1 Arm Preachers
-Incline Curls
-Str. Bar Spider Curls

3 Rounds. 8-12 Reps each.

TheGreatWhite
08-02-11, 11:31 pm
Killer.

-Quad Ext's 6 x 10-15, triple dropset
-Leg Press 4 x 10-12, triple dropset
-Front Squats
-135 x 10
-185 x 8
-225 x 6
-275 x 4
-315 x 2 (amped as HELL)
-185 x 15

Horizontal Leg Press 4 x 15
Lying Hamstring Curls 4 x 12
Seated Hams 4 x 12
RDL's 4 x 10-12

Seated Calves, Standing Calves 4 x 12
Leg Press Calves 7 x 12

TheGreatWhite
08-02-11, 11:33 pm
Not a bad lift.

-Falt Barbell Press 5 x 10-12
-Incline Hammer Strength Press 4 x 8-10, triple dropset
-Incline DB Flies 4 x 10-12
-Pec Deck Flies 4 x 10-12
-Flat Chest Press 4 x 8-12

TheGreatWhite
08-02-11, 11:37 pm
Awesome lift.

-Wide Grip Pull-ups 4 x 8-10
-Close-grip Pulldowns 4 x 10-12
-1 Arm Hammer Strength Pulldowns 3 x 12, triple dropset
-DB Pullovers 4 x 10
-Wide Grip Rows 4 x 8-10
-Deadlifts 4 x 6-10
-1 Arm DB Rows 3 x 12
-Str. Arm Pulldowns 4 x 12
-SS-
-Reverse Grip Machine Rows 4 x 12

TheGreatWhite
08-08-11, 11:42 am
Sick.

-DB Military Press 5 x 6-10
-Standing Lateral Raises 4 x 10
-Hammer Strength Military Press 3 x 12-15, triple dropset
-Reverse Pec Deck Flies 4 x 10-12
-Bent Laterals SS w/ Face Pulls 3 x 12-15

-Barbell Shrugs 4 x 8
-Incline DB Shrugs 4 x 8

TheGreatWhite
08-08-11, 11:54 am
Heavy arm day! Felt great!

-EZ Bar Curls 4 x 8-12
-DB Hammer Curls 4 x 10, double dropset
-Preacher Curls 7 x 8-12

-Wide Bar Pressdowns 5 x 12
-CGBP's 4 x 6-15
-EZ Incline Skulls 4 x 8-10
-Rope Pressdowns 7 x 12

TheGreatWhite
08-08-11, 12:08 pm
I earned a rest day.

-Quad Ext's 5 x 10
-Leg Press 5 x 10-15, triple dropset
-Squats 4 x 6-3 (405 x 3 on final set)
-Horizontal Leg Press 7 x 12
-RDL's 4 x 8
-Lying Hamstring Curls 3 x 12
-Seated Hamstring Curls 3 x 12

Done.

TheGreatWhite
08-09-11, 10:42 am
Killer workout.

-Incline DB Press 5 x 7-10
-Incline DB Flies 4 x 8-10
-Flat Chest Press 4 x 8-12, last 2 sets added 5 negative reps
-Incline Hammer Strength Press 4 x 10-12
-Flat Bench DB Flies 7 x 12

-Str. Bar Pressdowns 4 x 15-10
-DB Skull Crushers 3 x 10-12
-Dips (BW) 7 x 12