View Full Version : He is heavy..he is my brother
sup bro's time i got my shit on paper (electrically at least)
weight is 200 lbs
years in three in trainin
livin clean
i always train late around 6/7 until 8/9 in the pm so i always eat before, right after outside and then again at home which puts me to sleep around 11/12 and thats including a huge pb filled casein shake, i was originally 155lbs wet (fuck) now a lil better but in no way satisfied, any advice is greatly welcomed.
my last workout
all 5x5
chest flat bench 225
flat dbell press 75
flat flye 60
dip 60
barbell shoulder press 135
front raise 30
laterral raise 35
felt like a beast after this workout, took around 1 hour 20 to do i love the heavy 5x5 style
went and ate pasta ham mushrooms and potatoes (1)
got home and ate 2 slabs o chicken with pasta, sauce wheat bread cheese potatoes beans
did the pipes today
5x5 routine
ran the rack for dbell curls for warm up 40s
preacher ez close grip 65
preacher straight bb 80
reverse bb 40
wrist was hurtin gotta stop jaggin off lol joke
tris 5x5
close grip rope pulldown 70
wide grip pulldown 30
overhead rope pull 30
food
breakin the fast: 4 eggs scrambled
2 strips o bacon
4 slices whole wheat bread
3 scoops protein with oats
snack: shake
snack: tuna bread
lunch: steak and the works apple pie
snack: salmon chunks
snack: pasta.bacon wedges
dinner: pasta chicken beans mushrooms
snack: casein pb
no trainin past 2 days
but spent 60 bucks on freakin sushi with my girl last night shit thats like 2 staks....
gettin my iron on tonight tho!
C.Coronato
03-09-11, 9:30 am
Looking good my man. Whats your goals?
Looking good my man. Whats your goals?
long term goal is see me on the sidewalk and you cross the road becaise aint no space.left due to my size haha
this year i wanna hit 225 in weight
bench 280 for 10
squat 315
dead 400
its gonna be tough but thats the only way i want
back and legs today
extensions 5x15 80lbs
5x5 rountine for everything else
squat 200lbs
glutes 90lbs
leg press 200lbs
bent over row 200lbs
deadlift 315lbs highest i ever done!
row 150lbs
pullup bodyweight
meal 1 whey 3 scoops 3 cups o oats creatine 8 eggs
meal 2 whey 2 scoops
meal 3 steak pasta veggies
meal 4 tuna 6 slices o wheat bread
meal 5 chicken greens casein pb shake
felt like shit goin to the gym almost puking on the way add to that a bum rest and feelin sleepy..but fuck it i was already there aint gonna back down at the starting line
chest 5x5 rountine
flat bench 230lbs
flat dbell press 85lbs
flat flye 65lbs
bw dip
shoulders
barbell press 140lbs
dbell press 40lbs
laterral raise 30lbs
pics tomorrow
shit trying to upload pics on bodyspace but aint lettin me...
gun day
5x5
run the rack dbellbcurls 15-45lbs
close grip preachers 75lbs
bbell preachers 65lbs wrist killing me on 80lbs
hammer curls 40lbs
reverse curl 55lbs
rope pulldown 70lbs
wide pulldown 30lbs
overhead press 65lbs
shit day for me
meal 1 shake feeling sick
meal 2 bread greek yogurt
meal 3 chicken breastx2
meal 4 steak
meal 5 pb and shake
rob_in_korea
03-14-11, 10:30 am
Great looking workouts going on in here Mr. X. Solid looking goals.
-Rob
Great looking workouts going on in here Mr. X. Solid looking goals.
-Rob
thanks man kinda hard eating whilst feeling sick though but i aint one for excuses lol after being sick im hungry so every cloud has a silver lining lol
hopin to do back tonight if my stomach can handle it
pics at http://s1194.photobucket.com/albums/aa374/misterxmark/weight%20lifting/
legs
extentions 80lbs
squat 200lbs fuck:(
lunges 45lbs platex2
leg press 200
back
deadlift 315 not good enough
bent over cg row 275 good
bb row 185 fuck
pull up bw
meal 1 4 eggs pro shake w/raw oats
meal 2 storm 4 slice of wheat bread
meal 3 shake
meal 4 pork rice
meal 5 chicken pasta bacon
meal 6 bread chicken pasta spuds
meal 7 casein pb shake w/bananas watermelon
also pre post shakes
still hungry :(
forgot to write down the shrug work i did with back as a superset
90lbs dbell shrug
275lbs bbell shrug
30lb bent over fly
45lbs farmers walk
chest
flat bench 225*230lbs
flat db press 85*80lbs
flat flye 65*60lbs
dip bw
shoulders
bb press 95lbs
standing db press 30*35lbs
t raise 20lbs
fuckin shit day missed 2 meals and spent too much time playin xbox shit
tomorrow im fuck shit up tho gotta.stay positive and pray the good lord is watchin over me
rob_in_korea
03-19-11, 10:32 am
That is some solid work you are putting in X. Thanks for sharing the pics. I've never been to Shanghai. How is it and what are you doing there?
-Rob
shanghai is great food people weather culture and lots of fun in this fast paced city
im a soccer coach you should visit korea is so close
pipes
run the rack curls stopped at 40lbs
preacher cg curls 75lbs
preacher bb curls 65lbs
reverse curls 45lbs
hammer curls 50lbs
tri rope cg pulldown 80lbs
press down 30lbs
skull crush incline 85lbs
yesterdays workout felt shit but sore as.fuck today so even bad days can be good
pics tomorrow
rob_in_korea
03-22-11, 10:37 am
shanghai is great food people weather culture and lots of fun in this fast paced city
im a soccer coach you should visit korea is so close
Maybe I'll drop by some time. I've been to a few countries, multiple times, but I just never made it to Shanghai. A soccer coach? That's cool, I am guessing you are the strongest person on the team.
Awesome looking Arm workout. Those run the rack curls are intense.
-Rob
pipes
run the rack curls stopped at 40lbs
preacher cg curls 75lbs
preacher bb curls 65lbs
reverse curls 45lbs
hammer curls 50lbs
tri rope cg pulldown 80lbs
press down 30lbs
skull crush incline 85lbs
yesterdays workout felt shit but sore as.fuck today so even bad days can be good
pics tomorrow
Looking good. Pipes workout looks good also. Might want to take a day or two for full recovery since your sore and felt like shit. Or start popping some Animal Nitro.
Maybe I'll drop by some time. I've been to a few countries, multiple times, but I just never made it to Shanghai. A soccer coach? That's cool, I am guessing you are the strongest person on the team.
Awesome looking Arm workout. Those run the rack curls are intense.
-Rob
not even close haha i got 2 managers who weigh in at 205lbs and 230lbs shredded those guys are way more stronger but im a rookie and they are 11 years in the iron game so it to be expected haha
ever come by shanghai i'll get you into my gym for free
Looking good. Pipes workout looks good also. Might want to take a day or two for full recovery since your sore and felt like shit. Or start popping some Animal Nitro.
once pipes are done i rest for 3 days so im good, just bought some nitro and stak so should be good
shit missed spitting down my journey my bad
sunday arms
run the rack dbell curls 45lbs
preacher cg bbell 75lbs
reg grip bbell preacher 70lbs
hammer curls 50 lbs
reverse curls 65lbs
rope cg pulldowns 90lbs
rope wide pulldowns 30lbs
incline skull crushers 85lbs
legs and back
extentions 80lbs highest it will go on the machine in my gym what the fuck! i can do 180lbs :(
squats 225 this is with no cage just me, an iron bar and some slag metal
lunges 90 lbs
leg press 200lbs again highest it goes have done 350lbs before so my gym needs to get their wieght up not just me haha
deadlift 315lbs twice failed so went and did 275lbs
bentover row 185lbs
cg bentover row 225lbs
pullups bw+35lbs
deadlift sucks, right wrist still jacked up so i need to take it easy but when i hit the gym just a wave of aggression sweeps over me and i cant stop adding weight and trying to get bigger
also photos! im not a big dude but give me a few years and ill be more than just the rook i am now :)
http://s1194.photobucket.com/albums/aa374/misterxmark/
chest
flat bench 240lbs
flat press 80lbs missed 85lbs/90lbs
flat flye 60lbs
dip 35lbs
shoulders
seated mil press 135lbs no power
super set w/db press 40lbs
really tired for some reason during this workout had done travelling friday thru sat but i rested well ate ok sucks but at least i got the workout done waaay late at closing time 10 o'clock
pics to come
http://s1194.photobucket.com/albums/aa374/misterxmark/
i know chest sucks but give me a few months and it'll be better
pipes empty gym part from me and a buddy love it that way just shut the fuck and train
run the rack curls 50lbs
cg preach bar curls 95lbs
preach bar curls 85lbs
hammer curls 50lbs
reverse bar curls 65lbs
cg rope pulldown 90lbs
wide grip pulldown 30lbs
incline skull crushers 85lbs
nice and fast gotta love a silent gym
rob_in_korea
03-29-11, 11:31 am
Awesome workouts X. You look pretty solid in those pics....some really great upper back development.
-Rob
Awesome workouts X. You look pretty solid in those pics....some really great upper back development.
-Rob
thanks but my chest is shit and no abs but i'll work it harder
back tonight hope to get some pics of 315 up on dl if my wrist is feeling ok
the meals
eggsx6
brown wheat breadx2
shake
baconx2
meal pasta beef brocolli
meal pasta chicken brocolli
next meals should be
beef tomatoes potatoes
shake pwo
shake pwo
rice chicken
shake
legs
extention 80lbs
squats 185lbs no cage no spot
lunge 90lbs
press200lbs
dead 275lbs 315lbs 325lbs
bent over row cg 225lbs
bent over row 185lbs
pullbup bw wide ass grip slow as fuck
farmers walk 45lbs each hand
dbell shrug 90lbs
bar shrug 225lbs
last man standing again in the gym..love it when the fairweather gym folk watch in amazement as i pull ROOKIE WEIGHT and then they stop training and quit makes me grateful for my determnation
krindal
03-30-11, 10:09 am
good trainings and some nice pics! i know the feeling of training alone in the gym, its great
good trainings and some nice pics! i know the feeling of training alone in the gym, its great
yeah just me and i
actually 2 dudes supposed to train with me tonight both with bs excuses
the iron wont let me down and i for will not let the iron down
as for the pics i think theiy are shit and serve as a reminder to myself that being this skinny aint no way to live
also to let my fellow breathren critic me and also to prove my lifts so all know i aint no bs spitter
but thanks for the comments lol
ok the 5x5 has come and gone each day i felt the power and the soreness..i will def. do that work out again
now my routine is gonna be this way for the next 4-5 weeks
4 sets o everything 8 reps heaviest i can go
tonight is chest tris (was chest boulders)
incline bench
incline flye
flat bench only 3 sets here just to keep pushing 225lbs
decline bench
dips 50lbs +bw 1 set to death
goals for chest are 185lbs incline bench
80lbs incline flye
225lbs flat bench
240lbs decline
dips 50lbs for 30 reps
triceps
incline skull crushers
flat skull crushers
declines skull crushers
dips to death
sounds like a lotta skullies and truth is it is a lot but i'll be hitting all heads full on with this routine so should come good, gonna have to watch the weight a lil because of all the joints movement involved...lets hope god is watching over my soul
incline bench 185lbs
incline flye 50lbs fuck
flat bench 225lbs
decline bench 230lbs pleased with that
dips 50lbs +bw 1 set to death 10 reps fuck
triceps
incline skull crushers 85lbs
flat skull crushers 85lbs
went for rope pulldowns 30lbs
failed on my dips
fuel from yesterday and the day before was
1 6eggs 2 bacon shake bannana
bcca multiv tribulus flaxseed
2shake bcca flaxseed
3chicken pasta rice broccoli potatoes wheat bread bcaa tribulus multiv flaxseed
4chicken pasta ham potatoes bcaa tribulus
5shake 3eggs zma banana
pwo shake banana oats bcaa
pwo shake banana bcaa
finale beef potatoes beans bcaa casein multiv
thursday back biceps
all 4 sets 8 reps
lat pull 90lbs
cg lat row 70lbs
bent over dbell row 70lbs
bent over bbell row 185lbs
dl 275lbs fuck super set farmer walk 45lbs shrug 45lbs
incline shrug 50lbs
warm up
reg grip ez bar curls25lbs
super set with cg curls 25lbs
preach hammer curl 35lbs fuck
preach barbell 95lbs
incline curls 40lbs
ok leg and shoulders day
i gotta say i nearly puked on my 275lbs squats, goin so slow down ass to grass not to metion this sess was so hard and tested my soul and will, i got so much shit hittin the fan right now in my life and just to get to the gym took a whole load o willpower for me
leg press 10x6 200lbs
squat 8x2 185lbs
squat 6x3 275lbs
leg extention 4x10 100lbs
calf raise 6x4 315lbs
seated barbell press 4x8 135lbs superset w/ arnold press 35lbs
t raises 10 lbs
Carrnage
04-12-11, 4:29 pm
ok leg and shoulders day
i gotta say i nearly puked on my 275lbs squats, goin so slow down ass to grass not to metion this sess was so hard and tested my soul and will, i got so much shit hittin the fan right now in my life and just to get to the gym took a whole load o willpower for me
leg press 10x6 200lbs
squat 8x2 185lbs
squat 6x3 275lbs
leg extention 4x10 100lbs
calf raise 6x4 315lbs
seated barbell press 4x8 135lbs superset w/ arnold press 35lbs
t raises 10 lbs
hardcore workout bro! and you did 6 sets of 275 for 3? be careful bro, id just pyramid up to 275 and do 1 set to failure espeically for movements like squats and deadlifts
hardcore workout bro! and you did 6 sets of 275 for 3? be careful bro, id just pyramid up to 275 and do 1 set to failure espeically for movements like squats and deadlifts
ok thanks for the advice will do that
DanTheMan
04-12-11, 11:47 pm
lookin good in here Mr.x...
kinda off topic, but what's the reason behind the name of your thread?
lookin good in here Mr.x...
kinda off topic, but what's the reason behind the name of your thread?
thanks
the reason is 2 fold
1. He aint heavy, he's my brother- A song by the hollies
i like this song because it reminds me of my brother and his struggles and also i believe this song means to say no matter the weight i will always carry it whether it be my brother or the iron i will always take care of business
2. Is that i want to be heavy hence the part "he is heavy" but sometimes i may stumble so "he is my brother" means i'm your bro, you are all my brothers and i will need all i can get from you guys when im down and vice versa
maybe sounds stupid but to me it makes sense and bring balance to what im trying to achieve
chest tris
flat bench 8x3 225lbs
incline bench 8x4 185lbs
decline bench 8x4 230lbs
incline flye drop set 50 40 35lbs
incline skull crush 8x3 95lbs
dips 8x3 35lbs
rope pulldown 8x3 30lbs
back bis
cg pulldowns 8x3 100lbs
bent over db row 8x3 85lbs
bent over bb row 8x3 185lbs superset w/ 45lbs plate shrug 20x3
dl 3x5 275lbs
wide grip preacher curl 8x3 85lbs
preacher hammer curl 8x3 35lbs this was hard as fuck
incline db curls 8x3 40lbs again haaard
cable curls 20x1 5lbs just to flush the blood in the pipes
wide ass lat pull 8x3 bw
not a bad workout had 2 other guys with me, had to carry their asses and tell them to train and quit jabbering
today they text me sayin "im sooo sore" my repsonse "good, now shut up and eat"
gotta be serious in a serious game
leg shouldrs
leg press 12x4 200lbs
squat 6x2 225lbs 2x2 245lbs 6x2300lbs
leg extention 8x4 200lbs
calf raise 8x5 225lbs
shoulder press3x6 100lbs super with arnold press 35lbs
t raise 3x5lbs
after the legs i was fucked i wanted to puke i couldnt walk right i felt faint..it was great
fuckin love leg day!
o that last workout was 30 seconds rest between all sets killer
biceps (second workout of the week for bi's so keeping it safe with the weight. with only 30 secs of rest)
cable curls 10x3 30lbs
barbell curls 10x3 65lbs
standing dbell curls 3x8 30lbs
bent over iso curls 3x10 20lbs
abs
crunch 100
toe touch w/5lbs ball 100 superset w/ wood choppers 100
preacher crunches 80
not a bad day but felt it on the last crunches also bi viens starting to appear on left bicep! awesome
Woke up dizzy and dropped a bowl on my foot bowl smashed.to pieces my foot only nicked a little
ate 2 meals the whole day feeling like shit
get to the gym and the.guy whoose supposed to be rollin with me says hes too tired mother fucker
DBell flat press 8x4 80lbs
incline bench 8x4 185lbs
Decline 8x4 275lbs
incline flye 45lbs
skull crusher 8x4 85lbs
dips 8x4 35lbs supe w/rope pulldown 8x4 30lbs
been busy with a friends wedding
here is legs shoulders and chest done yesterday with short periods
leg press 12x4 200lbs
squat 6x2 300lbs 5x 315lbs
extentions 8x4 90lbs
calf raise 8x5 225lbs
shoulder bb press 8x4 135lbs
arnold press 8x3 45lbs
lat raise 8x3 20lbs
db press 8x3 85lbs
bench press 6x3 250lbs
machine flye 8x90lbs
its too much normally but just didnt have the time so upped the food intake at the wedding and put the kitchen on standby for cheese steaks and red snapper
rob_in_korea
04-25-11, 4:03 am
Sick workouts X. Looking strong all around.
-Rob
DanTheMan
04-25-11, 2:28 pm
been busy with a friends wedding
here is legs shoulders and chest done yesterday with short periods
leg press 12x4 200lbs
squat 6x2 300lbs 5x 315lbs
extentions 8x4 90lbs
calf raise 8x5 225lbs
shoulder bb press 8x4 135lbs
arnold press 8x3 45lbs
lat raise 8x3 20lbs
db press 8x3 85lbs
bench press 6x3 250lbs
machine flye 8x90lbs
its too much normally but just didnt have the time so upped the food intake at the wedding and put the kitchen on standby for cheese steaks and red snapper
attaboy X... looks pretty killer, way to get it in.
ok been away on a national chinese holiday
last week all ive been eating is freaking seafood and its made me weak
chest/shoulders
seated db press 8x4 50lbs
seated bb press 8x4 135lbs
front raises 8x4 25lbs
incline db press 10x4 60lbs
flat bench press 8x4 185lbs mother fucker almost quit right there
dips 10x4 60lbs
flat db flye 10x4 45lbs
back on carlie sheen and hittin some pak and stak but supp's are low and feeling like shit
ok...been away due to surgery and being in france
had no workouts for 2 months lost around 10-12lbs fuuck so weak but this is what i did last night
back
dl 6x3 225lbs superset shrugs and farmer walk 45lbs
bent over cg rows 6x3 135lbs superset bent over flyes 20 lbs
pullup 3x5 bw
biceps
run the rack warm up bicep curls 10lbs-30lbs
preacher barbell curl 3x10 45lbs
preacher cg barbell curl 3x10 45lbs
rope hammer curl 3x10 10lbs
weak as hell and fighting a terrible cold but at least im back
rob_in_korea
06-08-11, 6:56 am
Welcome back X. Workout looks good. Surgery? Was it serious?
I hope that cold clears up soon.
-Rob
DanTheMan
06-08-11, 2:14 pm
yessir welcome back
Welcome back X. Workout looks good. Surgery? Was it serious?
I hope that cold clears up soon.
-Rob
yes serious but getting back on track now
ok did chest yesterday
bench press cg 6x3 225lbs
incline db press 6x3 45lbs
flye machine 6x8 75lbs
shoulder press 6x3 55lbs
arnold press 6x3 35lbs
lati T raise 6x3 25lbs
rob_in_korea
06-13-11, 1:29 pm
Solid looking workout X.
-Rob
ok, truly back now
after my op, going broke and living off eggs for a WHOLE MONTH, dropping 12lbs in weight and fighting family and other personal shit I'M BACK
it's been a loong fucking time and my back is still up against the wall..i'ma come out fighting and winning or fighting and dying..
no quitin..
no time wastin...
yesterday chest
flat bench 205lbs pre exhust db flye 35lbs 5x5
flat db press 50lbs 5x5
bw dips 3x10
triceps
rope pulldown 35lbs 4x12 (fuck)
cg tricep bench press 40lbs 4x10
dip bw 3x10
today ill be hittin back and bi's
currently taking:
whey
casein
bcaa
vmins
august gonna load up on rage nitro and stak
legs
extentions 4x10 210lbs (highest it will go stupid machine)
leg press 3x10 210lbs (see above :( )
squat 4x6 185lbs....fuuuuck
calf raise 4x10 185lbs :(
shoulders
bb press 4x10 135lbs :(
db press 4x10 45lbs
raises 3x10 25lbs
seriously fuckin hatin on my strength drop
chest
working strength and speed of the press
flat bench 3x10 185lbs
3x5 200lbs
giant set 3x10 55lbs db press
decline
flat
incline fuckin busted my chops here :)
cable flye 3x10 70lbs
gun show
just wanna pump some blood not doin heavy weight here
hammer curl 3x10 30lbs
wg ez curl 3x10 25lbs
cg curl 3x25lbs
Chest
flat bench 10x4 205lbs w/pre exhuast flyes 35lbs
incline press 3x10 135lbs
dips 3x10 bw
triceps
pull down 3x10 70lbs
cg bench 3x10 80lbs
dips 3x10 bw
rob_in_korea
07-26-11, 5:26 am
Welcome back X. Great looking workouts. Hope things are working out better for you.
-Rob
chest (just working on movement so slightly light, friday is heavy day)
flat 4x10 200lbs superset w/ 35lbs flyes 4x8
incline db press 4x10 50lbs
dips 3x12 bw
triceps
rope pulldowns 3x10 80lbs
cg press 4x10 100lbs
dips 3x10 bw
next week gonna add skull crushers and do all 5x5
also managed to get in 5 meals as well as fruit and bcaas gotta hit 6 tho!
back
bent over row 4x10 135lbs
dl 3x6270lbs 2x3 300lbs superset w/ calf stretch x farmer walk+shrug 3x10 45lbs plates
cg row 3x10 170lbs superset w/ bent over flye 3x8 20lbs
pull-up wide grip 5x5 bw
guns
cg ez curl 4x10 70lbs
wide grip ez curl 3x10 55lbs
hmmaer curls 3x8 40lbs
chest
5x10 205lbs superset w/flyes 4x8 35lbs
flat db press 3x10 50lbs
incline db press 4x10 50lbs
dips 30lbs to death
triceps
rope pull 3x10 80lbs
cg press 4x10 90 lbs
reverse pull 3x10 90lbs
dip 3x10 30 lbs
went on vacation and back again
gonna log my diet as well as my workout routines as it will keep me on target each day
(forgot to cook leafy greens i.e spinch)
*all my cooking is done with olive oil
M1:
6 eggs scrambled
2 slices of bacon
2 slice of wheat bread
protein shake
m2:
rice
beans
pasta
beef
2 slices wheat bread
3 amino tab
m3:
pasta
beef
2 slices wheat bread
3 tabs aminos
m4:
pasta
beef
2 slices wheat bread
3 tabs aminos
pre shake+rage
post shake
m5:
rissotto
small potatoe
m6:
beef
6 eggs
casein
monday chest
bench 8x4 205lbs working on pressing slow and getting the deepest stretch i can
db flat press 12x4 50lbs
incline db press 10x3 50lbs
dips 3x12 BW
tuesday
bent over row 4x10 190lbs
dl 4x6 230lbs working on form and stretch more than weight +farmer walk+shrugs 12x4
row 4x10 170lbs + bent over flye 3x10 20lbs
chins 3x5 BW
cg bar curls 3x8 110lbs
bar curls 3x8 90lbs
plate hammer curls 1x15 45lbs
M1:
6 eggs scrambled
2 slices of bacon
2 slice of wheat bread
protein shake
m2:
rice
beans
pasta
beef
2 slices wheat bread
3 amino tab
m3:
pasta
beef
2 slices wheat bread
3 tabs aminos
m4:
pasta
beef
2 slices wheat bread
3 tabs aminos
pre shake+rage
post shake
m5:
rissotto
small potatoe
m6:
beef
6 eggs
casein
diet dont change much mon-wednesday but thurs-sunday ill be hitting a couple of subways subs each day and more rice and beef
leg press 4x10 200lbs
squat 3x8 200lbs
extention 3x200lbs
cleans 4x15 45lbs
db press 4x12 50lbs
plate press 3x15 45lbs