Taking names and Crushing Stepping Stones- Ice's 2011 journey

[Iceiktitan]

The cage was a great adventure yet again this year. I hate to make this entry short but work calls. A detailed summary of the cage and the rest of the weekend will follow soon.

[Iceiktitan]

Pre-Workout Warmup:
Treadmill, stretching, light dumbell curls, bar presses

Standing Dumbell Curls
50's x 9/9, 45's x 9/9

Cable Lat Bar Curls
6p x 15 x 3 sets

21's with Standing Db Curls to Incline Db Curls
Weight used 15 lb db's
*Standing Db Curls 7 to Incline Db curls x 7 x Standing Db Curls x 7 x ((((2 sets))) Squeezing hard on each rep

Notes: As I sit here typing this message nearly 10 minutes after my workout my arms are still pumped. My conclusion, animal rage pills last longer and provide a more extended pump whereas powder provides fast intense knock your socks off energy. Both effective right? Used in there own place they can be used to take my training to a new extreme. Oh yeah I stepped on the scale after months of just looking in the mirror and I am now 185!

[Iceiktitan]

Warmup:
Treadmill, Stretching, Light Dumbell Presses, Light Barbell Presses

Incline Dumbell Bench
60's x 15, 70's x 15, 80's x 15

Tricep Pressdowns
10p x 15, 11p x 12, 12p x 15

Incline Barbell Bench 95 x 20, 95 x 15
ss
Incline Dumbell Bench 40's x 20, 40's x 15

Notes: Not the heaviest of workouts but what a volume killer pump.

[Iceiktitan]

Pre Legs Warmup:
Treadmill for 10 minutes, Stretching of Hams x 2, Quads, Upper Body, Ankle Circles, Hip Stretches

Barbell Squats
95 x 10, 135 x 10, 225 x 5, 250 x 3, (290 x 5)

Calf Press on Leg Press
180 x 15 x 2 sets

Seated Calf Press
45 x 12 x 2 sets

Hip Abd
5p x 20

Hip Add
13p x 20

Standing Calf Machine
6p x 10, 7p x 10

Cooldown Exercises:
-Leg Extensions 3p x 20
-Hamstring Curl Machine 3p x 20
Hamstring stretching, quad stretching, hip stretching

Notes: After another succuessful leg cycle on the Squat program developed with help from SAM BYRD my numbers are getting closer and closer to my final goal!

[Big C]

Lookin good bro I will be a regular.

I hope I'm cool enough to be included in your Cage write-up.

[Wingman]

Yo man, it was nice catching up a little bit at Metro. Really interested to see your progress, sessions look awesome so far.

[Iceiktitan]

My 2011 Cage Experience:

I traveled to Columbus in a big ass thunderstorm which some may call a monsoon for 4 hours which hit it off rite. Mother Nature could make it snow rain or even hail, she wasn't going to stop me from gathering with my brothers and sisters of Animal/Universal/Sportpharma.

I arrived in the evening on Friday and immediately ate a meal. Going 4 hrs without eating drives me nuts, let alone when driving. I must of went through a pack of gum just trying to curb my hunger lol.

I met up with Firedrake, Big C and his friend and headed to Metro to train my ass off. Hit some decent numbers and then grabbed some grub with Deanna7272 and my crew and Mongolian. The weather didn't premit to travel the town like last year so I headed back to the hotel and ate some meals before crashing for the night.

Woke up saturday with 2 hrs of sleep and slammed down some shock therapy. Beef and rice were on the menu for the morning. MMMMMmmmmmm. Headed to the expo and hung out in the cage as well as took pictures with some of the eyecandy. 7:00 pm rolled around so I headed to metro after another meal and trained calves. Took rage and shock together preworkout which made me feel sick. I headed outside to cool down and bring down my blood pressure. Once I felt up to it I traveled back to the hotel and ate a meal while drinking water glass after glass to flush my system out.

Sunday I packed up and headed out back home to Edinboro. The cage was awesome yet again but man I would've loved to deadoff against ghost. Maybe 2012 squats for reps 225? Who knows. Until then peace.

[Iceiktitan]

Been under the weather lately because of a bad cut at work and an abcessed tooth so I chose to stay out of the gym for awhile. Vitamin C an lots of veggies have been my savior. Today is my first day back in awhile. Enjoy

Heavy Chest:
-Pre-Workout Warmup- Treadmill, stretching, light presses for high reps

Flat Dumbell Press
100's x 12, 105's x 8, 110's x 6 NF

Flat Barbell Press
205 x 8, 185 x 12 NF

Incline Dumbell Press 55's x 10, 65's x 10
ss
High Cable Crossovers 3p x 10, 3p x 10

[Iceiktitan]

Leg Workout will be recorded with the date tomorrow. Todays workout is below. 3/29/2011. Biceps and shoulders

Side Dumbell Raises (seated to standing)
15's x 2 sets
10 reps get up to 10 reps x 2 sets

Dumbell Curls
35's, 40's, 35's, 25's
???

Rear Delt Crossovers
2p x 20 upload to 3p x 10, 4p x 10 drop to 3p x 10

Lat Bar Curls
6p x 20, 7p x 15

Barbell Shrugs
135 x 10 upload to 225 x 10, 225 x 5 drop to 205 x 5 drop to 185 x 5 drop to 135 x 10

Seated Military Press 55 x 10 upload to 105 x 10 after a set of dumbells, 105 x 20
ss
Standing Military Press with Dumbells 45's x 10

Rear Delt Cables Bent Over
1p x 20 x 2 sets

Rear Delt Machine
55lbs x 10 to Standing Raisies 15 x 10

(Cooldown)

[Iceiktitan]

Pre-Workout Warmup:
Treadmill, stretches, exercises to get loose

Full Deadlifts
w.u. 95 x 10, 135 x 10
225 x 5, 275, 315 x 10
Last set was with belt and straps.

Standing Calf Machine
6p x 10, 5p x 10

(45 plates used)
Leg Press Ham style 4pps x 10, 5pps x 10 upset to 6pps
ss
Leg Press Calves 3pps x 10, 3pps x 10
ss
Hack Squat Bw x 10, 90 x 10

[Iceiktitan]

Weight Lifted 315

Reps Performed 10


One-rep max precictor:
50% 1 RM 210
55% 1 RM 231
60% 1 RM 252
65% 1 RM 273
70% 1 RM 294
75% 1 RM 315
80% 1 RM 336
85% 1 RM 357
90% 1 RM 378
95% 1 RM 399
100%1 RM 420

For Deads only: I'm a use this chart to get my deads to explode up as part of a heavy training regimen.

[Iceiktitan]

My Basic New Plan for 2011:

Big Chest
Legs
Biceps and Shoulders
Auxillary Legs, Pure Cardio, Abs
Deads and some Calves
The Rest of Calves with Pure Cardio
Big Back

The sequence of these bodyparts and how often I do them will vary upon work, sleep, food intake, girlfriend time, etc. Notice I don't have a day solely for triceps. I did this because they are a dominate bodypart and with a heavy Chest day they take enough of a pounding to continue growth.

Goals for 2011
1. Continue to get my squat up
2. Hit the 125's on dumbell bench for sets of 8 for the 4th and final sets
3. Pull 335 and up for 3-5 meaning 315 x 5, 335 x 5, 355 x 5, 375 x 5, until I can get to 405 comfortably and rep that out.

My body has been changing dramtically since I began at 142 lbs. It's time to step my game up even further. Stay hungry animals.

[Iceiktitan]

Seated Rows
11p x 8-12, 12p x 8-12

1 Arm Rows
100's x 6/6, 105's x 6/6, 110's x 6/6

Wide Lat Pulldowns
2 sets

More Seated Rows
2 sets

Calf Press on Leg Press
w.u. 1pps x 30, stretch
2pps x 10, 3pps x 10, 4pps x 5, 5pps x 5 drop 4pps x 5 drop 3pps x 5 drop 2pps x 5 drop 1pps x 5

Standing Calf Machine

Rear Delt Cables
3p x 12 x 2 sets

Rear Delt Dumbells
20's x 10-15 x 2 sets

Notes: Some numbers are missing here because I didn't log the workout in a book and its been hours since commencing the destruction. Rest day tomorrow.

[deanna7272]

Looks like ICE is doing work.... Things look good in here, especially those goals (and a 142 start??? Brother, that's lighter than I am now..... You HAVE done work!!!)... You'll reach them those goals in 2011, I just know it!! Hope all is well....

[Iceiktitan]

Things are going very well actually, it's kind of scary lol. I'll not only hit those goals I'll exceed them as long as I stay healthy and injury free.

Looks like ICE is doing work.... Things look good in here, especially those goals (and a 142 start??? Brother, that's lighter than I am now..... You HAVE done work!!!)... You'll reach them those goals in 2011, I just know it!! Hope all is well....

[Iceiktitan]

Pre-workout Warmup:
-5 minutes light cardio
- Stretching
-Light Presses
-Stretching

15 minutes medium intensity cardio on the treadmill
15 minutes medium intensity cardio on the stepper of death

Front Abs x 2 sets
X cut Abs x 2 sets

[Iceiktitan]

(Pre-Workout Warmup)

Flat Dumbell Bench
100's x 10, 105's x 10, 110's x 10

Cable Crossovers
3p x 10 up to 4p x 10
CC 3p x 10 to flat bb press 95lbs x 20 to 4p x 10 on CC

The rest of Chest tomorrow.

[Iceiktitan]

Pre-workout Warmup:
-Treadmill
-Stetches

Incline Dumbell Bench 60's x 10, 70's x 10, 80's x 7 ss up to 85's x 7
ss
Flat Dumbells Flys 20's x 10, 25's x 10

Flat Tricep Bench
135 x 30, 135 x 20 rp 10

Low Cable Crossovers
3p x 10, 3p x 10

[Iceiktitan]

(Leg Warmup)
80% Barbell Squats
275 x 5, 280 x 3, 275 x 5

Hip Abd
5p x 12, 6p x 12

Hip Add
13p x 12, 14p x 12

Ham Machine
3p x 15, 4p x 12, 5p x 10

Leg Press Quad Style
200 x 50, 250 x 30 drop to 200 x 20

Cooldown:

Ham Machine
4p x 12

Hip Abd
4p x 15

Hip Add
15p x 15

[Survivor831]

Looking forward to seeing those squat numbers go through the freakin' roof! Subbed in my man.

[Big C]

What up my main man! How's training? Lookin strong....those flat DB presses are movin up brother. Catch u soon..

[Iceiktitan]

(Pre-Workout Warmup)

Side Dumbell Raises: 21's
Standing 30's x 10, 25's x 10
Seated 20's x 10, 20's x 7
Standing 30's x 10, 25's x 10

Rear Delt Cables
3p x 20, 2p x 20

Standing Military Press
140 x 10, 155 x 6

Seated smith military press
105 x 15-20, 125 x 15-20

Dumbell Curls: 21's
Standing 40's x 7, 35's x 10
Seated 25's x 7, 25's x 10
Standing 40's x 7, 35's x 10

Lat Bar Curl 7p x 17
ss
Tricep Pushdown 10p x 15

1 Arm Iso Curl 3p x 15/15
ss
Tricep Pushdown 10p x 15

Rear Delt Dumbell Raises
20's x 15 x 2 sets

[Iceiktitan]

(Pre-Workout Warmup)

Deadies (*** didn't write down)
w.u.***
225 x 5, 255 x 3, 275 x 3, 295 x 3
Strapless and beltless,Strapless and beltless,Strapless and beltless,1 rep without straps 2 with and beltless

Calf Press on Leg Press
200 x 10 h 10 l, 250 x 10h 10l

Standing Calf Machine 5p x 10, 6p x 8
ss
Donkey Calf Press 90 x 10, 90 x 8

Seated Calf Raise 25 x 10 x 10
ss
Leg Press Calf Press 90 x 10 x 15
*Quad set, SCR to LPCP to SCR to LPCP

Notes: Pizza hut personal pan post workout. Carb stores were depleted like woah!

[Iceiktitan]

Barbell Rows
135 x 20, 155 x ? , 185 x ?

1 Arm Rows
105's x 10/10, 110's x 6/6 drop to 105's x 4/4

Reverse Lat Pulldown
7p x 20 x 2 sets

T- Bar Rows
100 x 20, 125 x 20

Rear Delt Cables
3p x 15-20 x 2 sets

Rear Delt Dumbell Raises
20's x 2 sets

Barbell Rows
135 x 20 x 2 sets

[Iceiktitan]

Warmup*** Didn't bring the book so just take my word for it:)

Flat Barbell Press
225 x 5, 235 x 5, 185 x 15 drop set 135 x 15, 195 x 10 dropset 135 x 10

Low Cables
4p x 15, 5p x 10-15

Pec Deck
105 x 10-12 x 2 sets

Flat Flys
25's x 15-20, 20's x 15-20

Tricep Pushdown 5p x 15 x 2 sets
ss
Lat Front Pulls 3p x 10-15, 2p x 10-15

[Iceiktitan]

Leg Extensions
Hamstring Curl Machine
Stiff Leg Deads
Seated Calf Raise
Donkey Calf Raise
Leg Press Calf Press
Standing Calf Machine

Forgot to write the weights and sets and reps down so whoops. Might squat tomorrow and do the hip abduc hip adduct to finish off my legs.

[Iceiktitan]

Pre-Workout Warmup*

Flat Dumbell Bench
95's x 8, 100's x 8, 105's x 8

Incline Dumbell Bench
60's x 10, 70's x 10

Cables ss High to Low Low to High
3p x 20, 3p x 20

Tricep Pressdowns
10p x 15

Incline Dumbell Flys
20's x 15

Notes: Went to Fl for a family death so I've been out of the gym dealing with it the best way I can. Today marks a new stage into the books of Ice. I am BACK!

[Iceiktitan]

I learn from my idol bro, (you). If I want to catch you I better start moving the big pigs. Nice talking to you yesterday brah.

What up my main man! How's training? Lookin strong....those flat DB presses are movin up brother. Catch u soon..

[Iceiktitan]

Nice talking to you too bud. Keep training hard.

Yo man, it was nice catching up a little bit at Metro. Really interested to see your progress, sessions look awesome so far.

You better fucking believe it. King Kong ain't got shit on me *denzel washington* lol

Looking forward to seeing those squat numbers go through the freakin' roof! Subbed in my man.

[Iceiktitan]

Barbell Squats ( 60% Deload)
220 x 5 x 3 sets

HCM
3p x 15, 4p x 15, 3p x 12-15, 4p x 12-15

Hip Abduct
5p x 20, 5p x 15

Hip Adduct
14p x 20, 14p x 15

Lunges
10's x full Court

[Iceiktitan]

1 Arm Rows 100 x 8/8, 105 x 8/8, 80 x 10/10
ss
Wide Lat Pulldown 6p 7p 8p x 10

Barbell Row
115 x 20, 135 x 20

Seated Row
8p x 25, 8p x 25

Dumbell Shrugs
75's x 20, 60's x 20

[Iceiktitan]

Inclinde Dumbell Bench
65's x 20, 70's x 15, 75's x 7 drop to 70's x 7 drop to 65's x 4

Barbell Shrugs
225 x 15 x 2 sets

Incline Barbell Bench
145 x 10, 150 x 10
ss
Tricep Pressdowns
6p x 10, 7p x 10

Dumbell Fly
20's x 15, 25's x 10

Side Raises
20's x 15 x 2 sets

[Iceiktitan]

Leg Extensions
5p x 15 x 2 sets

Barbell Squats
135 x 20 x 2 sets

Hack Squats
90 x 15 x 2 sets

HMC
4p x 15 x 2 sets

Hip Abduct
5p x 10 x 2 sets
ss
Hip Adduct
12p x 10 x 2 sets

BB Court Walk with a bar loaded to 120 lbs

[Iceiktitan]

Dumbell Curls (Seated to Standing SS)
20's x 10/10 to 35's x 10/10, 15's x 12/12 to 30's x 12/12, 15's x 15/15, to 20's x 15/15

Leg Press Calf Press
250 x 10 wide 10 neutral and 10 narrow full stretch, 390 x 10w 10n 10nar

Barbell Curl
65 x 15, 55 x 15 drop to bar x 15

Standing Calf Machine
7p x 15, 6p x 15

1 Arm Curl -finisher-
4p x 30l 40r

Donkey Calf Press -finisher-
50 x 10neutral 10 soleus 5 wide

[Iceiktitan]

Some entries are missing because I forgot a writing utensil for the day but be rest assured I was pounding away. It's summer time and time to bulk. Getting ripped just for the beach is for pussies just saying lol.

[Big C]

Getting ripped just for the beach is for pussies just saying lol.

True, unless yer doing a show.

Same here brotha man...get huge.

[Iceiktitan]

Biceps and Calves

[Survivor831]

P[QUOTE= It's summer time and time to bulk. Getting ripped just for the beach is for pussies just saying lol.[/QUOTE]

100% agreed my man. I like the way you think.

[Iceiktitan]

Yeah. I don't go to the beach. I'd rather eat my food in a cave then bake and hear whiney 16 year olds.

P

100% agreed my man. I like the way you think.

[Iceiktitan]

(Warmup)

Seated DB Curl
20's x 10/10

Standing DB Curl
30's x 10/10

Seated DB Curl
25's x 10/10

Standing Lat Bar Curl
5p x 20 x 2 sets

Incline Db Curl 20's x 10/10, 15's x 15/15
ss
Hammer Curl 20's x 10/10, 15's x 15/15

Side Delt Seated Db Raises
20's x 20 x 2 sets

Dumbell Shrugs
80's x 15, 90's x 15

Notes: So I definetely feel guilty for not being here more often but as issues come up ya gotta deal with them rite? I got sick and that knocked me on my ass for a week or so. Then I had terrible sleep issues which seem to be reoccuring not sure why. And to top it off I have a sprained/strained left ring fingy which feels like a rock. But on a good note my strength hasn't slid too far and my abs are showing even more at a crisp 180 instead of 183-185. I'll be back soon, just ordered some goodies:)

[Big C]

Been battling some stupid sleep issues myself bro. Get back to it stay strong and keep kickin ass!

Hopefully meet up with you at a session soon man.

[Survivor831]

Sometimes set backs like this will make you come back a lot stronger and better than last time. Keep kickin ass man.

[Iceiktitan]

I sure hope so. got my shit in the mail today so it's time to crank it up a few notches with shock in my veins.

Sometimes set backs like this will make you come back a lot stronger and better than last time. Keep kickin ass man.

Let me know if and when you are going to go. I'd like to push some iron with C.

Been battling some stupid sleep issues myself bro. Get back to it stay strong and keep kickin ass!

Hopefully meet up with you at a session soon man.

[Iceiktitan]

Calf Press on Leg Press
180 x 10, 270 x 10

Hamstring Machine Curl
4p x 15, 5p x 15

Seated Calf Raise 45 x 10
ss
Standing Calf Machine 6p x 10

Standing Calf Machine 7p x 10
ss
Seated Calf Raise 55 x 10

Hack Squat
50 x 15, 70 x 15

Donkey Calf Press
90 x 10, 100 x 10

Notes: Smooth Mind Muscle Connection throughout. I'll be leaving a quads only day out until school starts to focus more on my hams and auxillary muscles. It feels good to get two days of training in before the weekend.

[Iceiktitan]

Hip Squeeze In
10 x 30, 11p x 30

Hip Push out
4p x 30 x 2 sets

Upper Body Warmup*

Tricep Pushdowns with Lat Bar
8p x 30, 9p x 20, 10p x 10

Dumbell Shrugs
85's x 15, 95's x 15
*No Straps. Grip Builders:)

Skull Crushers
80 x 10, 60 x 20, 50 x 15-20 drop to bar only for the remaining reps

Notes: Shoulda waited a little longer after eating my oats to go to the gym today. Puke factor 9.0 out of 10 lol.

[Big C]

U pussy! U don't use straps,? LOL....

Hope all is well on your end bro...gimme a call in August sometime won't be so bogged down with school...plus gonna try and get a session goin up at Bodybuilders in akron.

[Iceiktitan]

um lol on the first sentence. And yeah bodybuilders would be sweet bro.

U pussy! U don't use straps,? LOL....

Hope all is well on your end bro...gimme a call in August sometime won't be so bogged down with school...plus gonna try and get a session goin up at Bodybuilders in akron.

[Iceiktitan]

Seated Side Raises
20's x 10, 25's x 10

Standing Side Raises
30's x 10

Dumbell Flys to Dumbell Presses to Dumbell Flys giant Set
25's x 10, 25's x 10, 25's x 10

Dumbell Presses to Dumbell Flys to super Set
25's x 15, 25's x 15

Cable Side Raises to Front Raises
2p x 20 per side to the side and 2p x 20 per side per arm

Inclline Barbell Bench
75 x 30, 115 x 20, 155 x 10

Cable Crossovers:

High 4p x 15
Low 4p x 15

Notes: Don't hate on my pec day after my tri's. I kept it light to focus on the pecs and not the tri's or lats:) Tomorrow I might take off. Th is calves and hams. Fri is Back. Bi's on monday.

[Iceiktitan]

Calf Press on Leg Press
270 x 20, 380 x 15

Standing Calf Machine
5p x 15, 4p x 15

Donkey Calf Press 90 x 10 x 5, 50 x 10
ss
Seated Calf Raise 25 x 10, 45 x 10

Notes: Another great day of training. Tomorrow I'm definetely taking off.

[Iceiktitan]

8/8/2011: Bicep/Side Delts/Rear Delts

Dumbell Curls:
Standing 40's x 8/8 x 2 sets
ss
Seated 25's x 10/10 x 2 sets

Standing Lat Bar Curl
8p x 10 x 2 sets

Incline Dumbell Curl 20's x 10/10
ss
Standing Hammer Curl 20's x 10/10

Rear Delt Cables
3p x 15, 4p x 10

Seated Dumbell Side Delt Raises
20's x 15, 25's x 15

[Iceiktitan]

Calf Press on Leg Press
w.u. 200 x 10 ss 290 x 10
Working Sets: 410 x 12, 450 x 12

Leg Extensions
3p x 15 x 2 sets

Hamstring Curls
3p x 10 ss 4p x 10

Donkey Calf Press
140 x 15, 160 x 10

Barbell Squats
w.u. 95 x 10, 135 x 10
Working Sets: 225 x 5 x sets
(Trying to build a base again after a long layoff from these)

More Hamstring Curls
6p x 15, 7p x 15

Standing Calf Machine
4p x 10 ss 5p x 10

[Big C]

Good work as always brother.

You coming down to Bodybuilders next weekend then or no? Hope you can make it...

[Iceiktitan]

W.U.
Single Arm Cable Curl
2p x 10/10 x 2 sets

2 Arm Ez bar curl pressdowns
2p x 20

Ez Bar Cable Curl
4p + 4.4lb and 6lbplates x 10
6p + 4.4lb and 6lb plates x 10

*The middle plates are small additional plates*

Standing Db Curl
30's x 10/10, 40's x 8/8

Seated Dumbell Curl to Standing Hammer Curl
20's x 15/15
ss
20's x 15/15

Incline Smith Press
w.u.bar x 15 ss 85 x 15
Working- 105 x 20

Incline Dumbell Bench
60's x 15, 60's x 15

1 Arm Pulldown 2p x 10/10
ss
Ez Bar Pressdowns 8p x 10

Notes: Still battling health issues so training may be intermitent.

[Firedrake]

Sorry I haven't been around, bro, but I'm delighted to see you're still at it. How've you been?

[Iceiktitan]

Isolation Legs (Leg Extensions, Hamstring Curls) + Calves "5-6 sets"
Shoulders (Heavy Pressing) with Rear Delt Raises, DB Shrugs, Side Raises
Back (Includes Full Deads) Seated Rows and Reverse Lat Pulldowns
Biceps ( Standing EZ Bar Curl, Standing Dumbell Curl, Single Arm Curls
Pecs and Triceps (No Heavy Pressing) Tricep Pushdowns, Dumbell Flys, Skullies, Cable Crossovers Hi and Low

Heavy Legs (Squats and Stiff Deads)
Shoulders (No Pressing) with Rear Delt Raises, Barbell Shrugs, Side Raises
Back (No Deads) 1 Arm Rows, Lat Pulldowns, Seated Rows, Rope Pulls
Pecs (Heavy Incline Pressing Db/barbell split) Cable Crossovers Hi and Low
Biceps + Triceps (Standing Dumbell Curls, Skullies, Cable Curls, Tricep Pushdowns)

Calves "8 sets" Seated Calf Raises, Donkey Calf Raises, LP Calf Raises, Standing Calf Machine
Back (Includes Full Deads) Seated Rows and Reverse Lat Pulldowns
Pecs and Triceps (Heavy DB Pressing only) Dumbell Flys, Tricep Pushdowns
Shoulders (No Pressing) with Rear Delt Raises, DB Shrugs, Side Raises

Isolation Legs (Leg Extensions, Hamstring Curls) + Calves "5-6 sets"
Biceps ( Standing EZ Bar Curl, Standing Dumbell Curl, Single Arm Curls
Triceps (Tricep Pushdowns, Skullies)
Pecs (No pressing) Dumbell Flys, Cable Crossovers Hi and Low
Shoulders (Heavy Pressing Standing Overhead Press) Rear Delt Raises, Barbell Shrugs, Side Raises

Heavy Legs and Calves "7-9 sets" (with Squats, Leg Extensions)
Back (Deads) and Biceps (Seated Dumbell Curls, Preachers)
Shoulder/Triceps/Pecs (Flat Dumbell Press, Skullies, Dumbell Flys, Arnold Stretches)

[Iceiktitan]

Big Back

Warmup 3.0-3.5 on Treadmill for 10 minutes/stretching

Wide Lat Pulldowns
85lbs x 10 x 3 sets

1 Arm Rows
60's x 10 x 3 sets

Full Deadlifts

135 x 10, 185 x 5, 205 x 5, 225 x 10

grip fail at ten.

Assisted Pullups
60lb assist x 8
70lb assist x 8
80lb assist x 10

[Iceiktitan]

Warmup: 10 minutes on treadmill 3.1mph to 3.7 mph
Stretching

Light Curls x 10
ss
Light Kickbacks x 10

x 2 sets

Seated Dumbell Curls
30's x 8 x 2 sets

Standing Dumbell Curls
40's x 8 x 2 sets

Spyder Curls
5 ps x 15 x 2 sets

Superman Curls 20ps x 10, 10ps x 10
ss
Seated Dumbell Curls 15's x 10, 15's x 10

[Iceiktitan]

Calves and Abs

Warmup: Treadmill 3.2.-3.8 mph for 10 minutes with 5.5 run for 2 in there

Legups
Bw x 10 x 2 sets

Calf pressup on Smith Machine
50lbs + bodyweight x 10 x 3 sets

Ab Machine
70lbs x 10 x 2 sets

Calf press on Leg Press
100 x 12, 130 x 12, 160 x 12

Rope Pulldowns
100lbs x 15 x 2 sets

Seated Calf Raises
45lbs x 15 x 3 sets

Notes: The pump I had in my calves was so bad my legs were shaking in pain. Buahahaha

[Iceiktitan]

Chest and Triceps

Warmup:
Treadmill 3.3-3.8 and 5.5 x 10 minutes
Light Incline Dumbell Presses 20's x 15, 30's x 15 x two times of stretching

Incline Dumbell Presses
60's x 6, 70's x 6, 80's x 6

High Cable Crossovers
30lbs per side x 10 x 2 sets

Incline Smith Bench
120 x 12, 125 x 12

Low Cable Crossovers
30lbs per side x 10 x 2 sets

Dumbell Pullovers
20 x 10 x 2 sets

Tricep Pushdowns
80lbs x 12 x 2 sets

[Iceiktitan]

Jan 31st

Legs

Warmup:
3.3-5.5 for Ten Minutes
Stretching x 2

Leg Extensions
25lbs x 15 x 2 sets

Smith Squats (Max on Last set to find base for a 5x5 or 6x5 programs
w.u. bar x 10, 105 x 10
155lbs x 5, 175lbs x 5, 195lbs x 10 (1 or two shy of Fail)

Hip Abduct
55lbs x 12 x 2 sets

Hip Adduct
100lbs x 12 x 2 sets

Stiff Leg Deads
135lbs x 10 x 2 sets

[Iceiktitan]

Last Chest and Triceps Day was done on Jan 30th.

[Iceiktitan]

Cardio
2.5 x 5 minutes
3.5 x 5 minutes
stretching of quads/hams/inner thigh muscles/outer thigh muscles/back/neck
5.0 x 20 minutes (reached a heartrate of approximately 173 at the height of heartbeating) Monitering it every five minutes while I drank some water to ensure my heartrate wasn't getting too high
3.5 x 5 minutes
3.0 x 5 minutes
Heartrate came down to 111 after standing still for a minute or two and then started coming down back to normal
stretching of quads/hams/inner thigh muscles/outer thigh muscles/back/neck

[Iceiktitan]

Warmup:
Treadmill 3.0-3.5 mph for 5-10 minutes
Stretching of Lower Body

Shoulders Warmup:
Light Seated Side Raises
ss
Light Seated DB Shrugs
ss
Light Front Seated DB Raises
ss
No weight Rear Delt Pulls

Seated Military Press
20's x 15, 55's x 8 x 3 sets

Barbell Shrugs
135 x 10, 225 x 10 x 2 sets

Seated Side Raises
20's x 10 x 3 sets

Rear Delt Cable Crossovers
30lbs per side x 12 x 3 sets

[Iceiktitan]

Back

Warmup 3.0-5.0mph on Treadmill

Wide Lat Pulldowns
115 x 10 x 2 sets

Full Deads
135 x 10, 195 x 3, 225 x 3, 255 x 3, 285 x 3
(Grip was at the max for the last rep.)

1 Arm Rows
65's x 10 x 2 sets

Seated Rows
200lbs x 15 x 2 sets

Assisted Pullups
60lb assist x 2 sets x 10

[Iceiktitan]

First, I want to start this post by saying I missed posting a Biceps workout and I'll try to find it and put the correct date on it. Moving onwards.

Warmup: Treadmill on 3.0 for 5 minutes
Calf Stretching
Ankle Circles
BW Raises x 20 5 h 5 l 5 h 5 l
Calf Stretching
Ankle Circles

Seated Calf Raises
50lbs x 8 x 3 sets

BW Legups
1st x 12, 2nd x 9

Calf Press on Smith Machine
BW + 50lbs x 12 x 3 sets

Seated Ab Machine
70lbs x 12 x 2 sets

Calf Press on Leg Press
115 x 8, 145 x 8, 175 x 8

V Rope Ab Pull acrossers
110 x 15l 15 r x 2 sets

[Iceiktitan]

Feb 10th

Warmup: Treadmill 5 -10 minutes/ stretching

Leg Extensions 25lbs x 10 x 3 sets
ss
Stiff Leg Deads 135lbs x 10 x 3 sets

Stretching

Smith Squats
105 x 5, 175 x 3, 195 x 3, 215 x 3, 235 x 3

Hip Outer Thigh
55 x 15 x 2 sets

Hip Inner Thigh
100 x 15 x 2 sets

[Iceiktitan]

Warmup: Sit down bike for 5 minutes/ stretching

Low Cable Crossovers
30lbs x 12 x 2 sets

Stretching

Incline Dumbell Bench
15's x 10, 25's x 10/ stretching 65's x 6, 75's x 6, 85's x 6

Flat Dumbell Flys
30's x 12 x 2 sets

Incline Smith Bench
120lbs x 10, 130lbs x 10

Pec Pullovers
20lbs x 10, 25lbs x 10

Tricep Pushdowns
90lbs x 10 x 2 sets

[Iceiktitan]

Feb 14th

Warmup: Treadmill- 5 minutes

Shoulder Stretches and light presses/shrugs/arm circles etc

Standing Military Press
w.u. Bar x 10, 65 x 10
115 x 10, 120 x 10

Seated Side Raises
20's x 20 x 2 sets

Rear Delt Cable Crossovers
30lbs per side x 15. 20lbs per side x 20-30

Rear Delt Dumbell Pulls
Forgot the weight and reps here

Finisher

Standing Plate Raise overhead, Standing Plate Raise up to the sky. Rear Delt Dumbell Pulls
45plate x 10, 45 plate x 10, 15's x 10
45plate x 10, 45 plate x 10, 15's x 10

[Iceiktitan]

Warmup: Treadmill- 6 minutes

Stretches/ Light Curls x 10 ss Bw kickbacks x 2 sets

Standing Dumbell Curl
40's x 10 x 2 sets

Standing Staright Bar Curl
58.4lbs x 8, 68.4lbs x 8, 78.4 x 8

Single Arm Iso Preacher Cable Curls
20lbs x 20R 20L x 2 sets

[Big C]

Good to see you healthy and back in action Ice. Let's get ready to tear the wallls down at the A.

[Iceiktitan]

First off: Missing a whole bunch of workouts here but they are forever lost because I forgot to write them down lol. Anywho here is my leg day from Hell

Pre-workout Warmup: Treadmill-10 minutes/stretching

Smith Squats ( Medium hard week. Next week is a 60% deload type of week for legs)
w.u. 65lbs x 10, 105lbs x 10
135lbs x 10, 155lbs x 10, 175lbs x 10

Stiff Leg Dumbell Deads
60's x 10, 65's x 10, 70's x 10

Seated Calf Press
50lbs x 12 x 3 sets

Calf Press on Leg Press
115 x 12, 145 x 12, 175 x 12

Triset of Death ( Rotation was switched for the second set)

Seated Calf Press 35lbs x 12 x 2 sets
ss
Standing Calf Press on Smith Machine 65lbs x 12 x 2 sets
ss
Calf Press on Leg Press 130lbs x 12 x 2 sets

(Calves were beyond blood engourged). My Plan worked.

Two days off from the gym and then it is time for the next workout.

[Mr. Dead]

It was good to see you, again, last weekend...!!!

[Big C]

Did you steal my Animal hat from the Cage? I'm comin after you Ice...

[C.Coronato]

Yo good seeing you Ice for a little while in OH. Haha, hope all is well big homie!

[Iceiktitan]

Pre-Workout Warmup: Treadmill 5 minutes
Light Dumbell Curls
Light Tricep Pushdowns
Arm Circles
Wrist Stretches
Pec Stretches

Incline Dumbell Bench
w.u. 20's x 10, 50's x 10
70's x 8, 80's x 8, 90's x 6

Standing Iso Side Raises
25 x 12/12, 20 x 12/12, 15 x 12/12

Seated Smith Military Press
105 x 15 x 2 sets

Triset

Set 1

High Cable Crossovers 30lbs per side x 7
Flat Dumbell Flys 30's x 7
Low Cable Crossovers 30lbs per side x 7

Set 2

Flat Dumbell Flys 35's x 7
Low Cable Crossovers 40lbs per side x 7
High Cable Crossovers 40lbs per side x 3 drop to 30lbs per side x 4

[Iceiktitan]

Things are progressing forward. All is well. What new with you besides putting on a shit ton of lean muscle?

Yo good seeing you Ice for a little while in OH. Haha, hope all is well big homie!
Christian you know where I live and this isn't even funny. First it is on my facebook now here. Wtf's.

Did you steal my Animal hat from the Cage? I'm comin after you Ice...
You too bro.

It was good to see you, again, last weekend...!!!

[Iceiktitan]

Pre-Workout Warmup:
Light Dumbell Curls x 2 sets
Light Tricep Extensions x 2 sets

Standing Dumbell Curls

40's x 12/12, 35's x 15,15

Standing Staright Little Bar Curl
50 x 10 x 3 sets

Standing Iso Preacher Curl
30lbs x 10/10, 40lbs x 10/10

Seated Dumbell Curl Burnout
20's x 7/7 to 15's x 7/7 to 10's x 7/7, x 2 sets

[Iceiktitan]

Pre-Workout Warmup: Treadmill/ Light Dumbell Curls/Light Tricep Extension/Light Rope Pulls

Wide Lat Pulldowns
130lbs x 10 x 3 sets

Machine Shrugs ( Unsure of Machine Weight)
180lbs x 10, 270lbs x 10, 360 x 10

Full Deadlifts
135 x 10, 205 x 3, 235 x 3, 265 x 3, 295 x 3, 315 x 1
Sets 1-4 were beltless and strapless, Set 5 was straps only, Set 6 was belt only

Rope Pulls
90lbs x 15 x 3 sets

Trap Burner (Machine Shurgs to Dumbell Shrugs to Barbell Shrugs)
90lbs x 10 to 130lbs x 10 to 135lbs x 10

[Iceiktitan]

First I just wanted to say for those that follow my thread sorry for the lack of updates. I have been kicking ass in the gym since the Arnold but I've been hella busy with work, social life, etc to log anything. From here on out I'll try to do a better job at it. With that being said here is today's leg day.

Pre Workout Warmup:
Treadmill- 10 minutes at 3.0
Stretching


Smith Squats (80%)
W.U. Bar x 15-20, 65 x 10, 105 x 10
Stretching
180 x 3, 200 x 3, 220 x 3, 240 x 3 (Easy. Good Form)

Stiff Leg Barbell Deadlifts
135 x 15 x 3 sets (Easy. Good Form)

Hip Inner Thigh Machine
55lbs x 10 x 3 sets (Easy. Good Form)

Hip Outer Thigh Machine
100lbs x 10 x 3 sets (Easy. Good Form)

Leg Extensions
25lbs x 10left to 10right to 10 Both

Cooldown Stretching

[Iceiktitan]

Pre-Workout Warmup:
Treadmill- 10 minutes
Stretching

Upper body warmup:

Standing Dumbell Curl 5's x 10/10, 10's x 10/10
ss
Standing Hammer Curl 5's x 10/10, 10's x 10/10
ss
1 Arm Iso Cable Pulldowns 10lbs x 10/10, 10lbs x 10/10

Working:

Seated Dumbell Curl
25's x 10/10 x 2 sets
(Easy Good mmc)

Standing Dumbell Hammer Curl 45's x 5/5 x 2 sets
ss
Standing Dumbell Curl 40's x 5/5 x 2 sets
(Medium Hard Good mmc)

Seated Ez-Camber Bar Cable Curl
50lbs x 15 x 2 sets

Post-Workout Notes: Good mmc throughout. Now it is time to devour some grub!

[C.Coronato]

Looking good Ice. Glad to see your busy, nothing wrong with that!

[Iceiktitan]

4-9-2012 Chest

Pre-Workout Warmup:
Treadmill- 10 minutes/Stretch

Cable Crossovers
20lbs x 10, 30lbs x 10

Incline Dumbell Bench
w.u. 20's x 10, 45's x 10
70's x 6, 75's x 6, 80's x 6, 85's x 6

Low Cable Crossovers
20lbs x 10, 30lbs x 10

Flat Smith Bench
135lbs x 15

Flat Dumbell Flys
20lbs x 20 x 2 sets

4-11-2012 Calves

Pre-workout Warmup:
Treadmill- 10 minutes/stretch

Seated Calf Raises
45lbs x 10, 50lbs x 10, 55lbs x 10

Smith Calf Raises
45lbs x 10, 55lbs x 10, 65lbs x 10 ss Bw x 10

Cooldown Stretches

[Iceiktitan]

Thanx Bro. I do what I can.

Looking good Ice. Glad to see your busy, nothing wrong with that!

[Iceiktitan]

4/14/2012 Shoulders
Pre-Workout Warmup:
Treadmill- 10 Minutes/Stretch

Rear Delt Dumbell Laterials
15's x 10 ss No weight x 10 ss 15's x 10

Side Delt Dumbell Raises
15's x 10 ss No weight x 10 ss 15's x 10

Barbell Shrugs
135lbs x 10 ss bar x 10 ss 135lbs x 10

Seated Dumbell Military Press
35's x 10 ss No weight x 10 ss 35's x 10

Standing Dumbell Rear Laterials
15's x 10, 15's x 10
1 min rest in between

Standing 1 Arm Iso Side Raises
15lbs x 10 Left 10 Right x 2 sets
1 Min rest in between

Seated Smith Military Press
75lbs x 10 Narrow Grip
75lbs x 10 Neutral Grip
1 Min rest in between

Magnum Machine Plate Shrug
180lbs x 10 x 2 sets
1 Min rest in between

4/16/2012 Back with some Minor Chest Work
Pre-Workout Warmup:
Treadmill- 10 Minutes/Stretching

Lat Pulldowns
w.u. 55Lbs x 10 Narrow ss 55lbs x 10 Wide
85lbs x 10 x 3 sets
1 Min Rest In Between

1 Arm Dumbell Rows
65lbs x 10 Left 10 Right, 60lbs x 10 Left 10 Right, 55lbs x 10 Left 10 Right

Flat Dumbell Flys
20's x 10
1 Min Rest
Low Cable Crossovers
20lbs per side x 10
1Min Rest
High Cable Crossovers
20lbs per side x 10

Full Deadlifts
w.u. 135 x 10/stretching/back on the treadmill for a few minutes due to my hips being tight/stretching
165 x 5, 185 x 5, 205 x 5, 225 x 3, 245 x 3
Beltless and Strapless for all sets

Notes: For the last 2-3 weeks I have been significantly reducing my fat intake each day to see how my body would respond at least for the shorterm. The results so far

(Starting 180lbs 14% BF/ Current 175lbs 11-12% BF)

Other results; my strength has dropped a little which will happen when muscle loss occurs. But to those ends I have been battling a minor ear infection for a little while which might be hindering my ability to have my strength where it should be.
Other other results; I can really tell that my BF has gone down because I am getting striations in my chest along with my Biceps.

Lastly, I will be incorporating fats back in my diet as I see fit but for now as long as I am not losing too much muscle I am going to stay on a cut.

[Iceiktitan]

04/18/12
Pre-Workout Warmup:
Treadmill- 10 minutes/stretch

Seated Dumbell Presses
3 sets x 8 ( 50-60%)
Seated Dumbell Side Raises
3 sets x 10 (75-80%)
Seated Smith Military Press
2 sets x 15 (50-60%)
Standing Side Iso Raises
2 sets x 15 (75-80%)

Cooldown Stretching

04/20/12
Pre-Workout Warmup:
Treadmill- 10 minutes/stretch

Seated Dumbell Curls
2 sets x 12 (50-60%)
Preacher Ez-Bar Curls
3 sets x 10 (60-65%)
1 Arm Cable Iso Preacher Curl
2 sets x 15 (50-60%)
(Little Extra Chest Work)

Flat DB Flys
2 sets x 10, 1 set x 20

Cooldown Stretching

04/22/12

Pre-Workout Warmup:
Treadmill- 10 minutes/stretch

Incline Dumbell Bench
2 warmup sets
2 sets x 5 (60-70%)

Flat Dumbell Bench
2 sets x 10 (60-70%)

Incline Smith Bench
1 set x 20 ^10 neutral grip 10 narrow^ (60-70%)

Low Cable Crossovers
1 set x 20 (50-60%)

Pec Dumbell Pullover
1 set x 20 (50-60%)

Tricep Overhead Extension
Left side 1 set x 20

[Iceiktitan]

*All workouts are prefaced with a 10 minute Cardio warmup followed by stretching)

4/24/2012 Legs and Calves

Leg Extensions
8/8 ss 8 Both
8, 8 L 8 R, 8 drop to 8 L

Hamstring Cable Kickbacks
8/8 x 2 sets

Stiff Leg Dumbell Deadlifts
20 x 2 sets

Seated Calf Raises
8 x 3 sets

Seated Calf Raises Iso
8/8 x 2 sets

Standing Smith Calf Raises
8 x 3 sets

Back and some shoulder work 4/25/2012

Lat Pulldowns
15 x 3 sets (60%)

1 Arm Rows
8/8 x 3 sets (60%-65%)
8 left only (60-65%)

Rear Dumbell Delts
10 x 3 sets(60-65%)

Front Delt Raises
10/10 x 1 set (60%)

Side Delt Raises
10/10 x 1 set (60%)

[Iceiktitan]

All workouts are prefaced with a 10 minute Cardio Warmup followed by stretching
Triceps 4-29-2012

Seated Dumbell Military Press
6 x 3 sets

Tricep Pushdown with Camber Bar
12 x 2 sets

1 Arm Iso Tricep Cable Pulldowns
15 R 15 L x 2 sets, 15 R

Shoulders and Chest 4-30-2012

Seated Side Delt Raises
20 reps *10 standing 10 Seated*(warmup)
8 x 3 sets

Front Delt Dumbell Raises
8 x 3 sets

Dumbell Shrugs
8 x 2 sets

Flat Dumbell Flys
8 x 2 sets

Low Cable Crossovers
8 x 2 sets

High Cable Crossovers
8 x 2 sets

Shoulder Burnout
SSDR 10 ss SFDR 10 ss DB Shrugs 10

[Iceiktitan]

Update: Since starting my cut I have dropped a significant amount of fat measured by the mirror and the bodyfat calculator but unfortunately I have also dropped some muscle along with it. This is a learning process for me so in the future when I am going to run a cut I will try to keep my fats up a little higher so I don't drop as much muscle.

+ of the cut
shedded fat
increased mind muscle connection
increased definition
more energy

- of the cut
lost a little too much muscle

Summary: Regulate me fats a little better :)

[Iceiktitan]

Biceps/Forearms/Little bit of Chest work
Pre-Workout Warmup:
Treadmill- 10 minutes/Stretch

Preacher EZ Bar Cable Curl
2 set x 10

Seated Dumbell Forearm Curl
Left x 10 x 1 set

Bicep Cable Iso Curl
Right x 10 x 1 set

Standing Dumbell Curls
6/6 x 2 sets

Bicep Cable Iso Curl
Right x 10 x 1
ss
Seated Dumbell Forearm Curl
Left x 10 x 1 set

Dumbell Pullovers
10 x 2 sets

Flat Dumbell Flys
10 x 2 sets

Cooldown/Stretching

[Iceiktitan]

(Small Back)
10:00 pm

Pre-Workout Warmup:
Treadmill- 10 minutes, stretch
Warmup- Light Bicep Curls, Hammer Curls, Tricep Extensions, Wide/Neutral Lat Pulldowns, Front Wise and Narrow Pulldowns, Back Stretches

-The Workout-

Wide Lat Pulldowns
8 x 3 sets
1 min rest between sets

Seated Row Machine
8 x 3 sets
1 min rest between sets

1 Arm Rows
*Different weights were used from the left to right side due to the left forearm being weaker and the left lat being weaker*
Set 1 15/15 followed by Lat Flaring
Set 2 15/15 superset to 10 Left only followed by Lat Flaring

Cooldown Stretching

Notes: Pre-Workout meal had too much fat in it so it took me awhile to get the blood following and feel the mind muscle connection. After getting properly warmed up that problem subsided. In the future I will make sure I don't provide my body with so much fat since it isn't used to digesting such an amount. In case anyone is wondering I had a bacon cheeseburger from five guys burgers and fries with a small cajun style fry and a Peanut butter cliff bar for my pre-workout meal.

[Iceiktitan]

5/27/2012 Chest and Back
Pre-Workout Warmup: Treadmill
Stretching/Warmup sets for back and chest*

Incline Dumbell Bench
70's x 8 x 2 sets
(70%)

Flat Dumbell Bench
65's x 10 x 2 sets
(70%)

Seated Wide Lat Pulldown
115lbs x 10
(70%)

Seated V Grip Pulldown
115lbs x 10
(70%)

1 Arm Rows
60's x 15/15
(75%)

High Cable Crossovers 20lbs x 10
ss
Low Cable Crossovers 20lbs x 10

x 2 sets (65-70%)

5/28/2012 Legs and Traps
Pre-Workout Warmup: Treadmill
Stretching/Warmup sets for Legs and Trapezius*

Leg Extensions
25lbs x 10L 10 R (65%)
35lbs x 10 L 10 R (65%)

Hamstring Cable Kickbacks
10lbs x 20 L 20 R / Hamstring Stretching

Dumbell Shrugs
55's x 20 (60%)
75's x 10 (60%)

Smith Squats
65lbs x 10 (60%)
105lbs x 10 (60%)
135lbs x 20 (Failure) Saw stars and called it quits -_-

Hip Abductor
40lbs x 10 Close 10 Far (60%)

Hip Adductor
55lbs x 20 (60%)

May 31st 2012
Pre-Workout Warmup: Treadmill
Stretching/Warmup sets for Biceps*

Standing Dumbell Curl
35's x 8/8 (75-80%)
30's x 10/10 (75-80%)

Seated Dumbell Curl
20's x 12/12 (60-65%)
25's x 10/10 (75-80%)

Iso Cable Curl
30lbs x 15/15 (60-70%)

Burnout*
Ez Camber Bar Cable Curl 40lbs x 10
Standing Dumbell Curl 20's x 5/5 Supinated 5/5 Hammer Style
Iso Single Cable Curl 20lbs x 10/10 (95%)

6/2/2012 Triceps
Pre-Workout Warmup: Treadmill
Stretching/Warmup sets for Triceps*

Tricep Ez Bar Cable Extensions
30lbs x 10 Wide 10 Narrow *Tricep Stretching*

Overhead Extensions
40lbs x 12 (60-65%)
45lbs x 12 (60-65%)

Tricep Kickbacks
10lbs x 20/20 x 2 sets (65-70%)

[Big C]

What's new my friend. How is the summer goin.

Catchin any thieves? I been get my cardio in so look out I may take your job soon..

[Iceiktitan]

(6/6/2012 Calves)
Pre-Workout Warmup: Treadmill 5-10 minutes/Stretching
10 reps per Machine with Bodyweight for the Smith Machine Calf Raises and no weight for the others (Seated Calf Raise Machine ss Standing Smith Machine Calf Raises ss Seated Leg Press Calf Press)

Seated Iso Calf Raises *60-70%*
15lbs x 15 Left 15 Right, 22.5lbs x 15 Left 15 Right
For my second set my right calf kept wanting to crampup indicating to me I *A didn't have enough electrolytes inside my body, *B didn't get enough sleep, *C didn't warmup it up enough, *D a combination of the above. -rant
*Solution- I ate a powerbar and about half a bottle of gatorade/water mix. *Problem solved*

Standing Smith Machine Calf Raises *85%* *Bodyweight of 165-166 not included in lb summary* * Bar weighs 15lbs which is included within the lb summary*
155lbs x 10, 165lbs x 8
For both sets my shoes kept wanting to slip so I kept having to readjust which was a pain in my (A). I will be getting a new pair of sambas ASAP.

Calves Burnout on the Standing Smith Machine *Failure%*
125lbs x 5 drop to 115lbs x 5 drop to 105lbs x 10

Workout Cooldown:
Calf Stretching

(6/7/2012 Shoulders) Pre-Workout Calorie Intake 2 hours beforehand *650*
Pre-Workout Warmup: Treadmill 5-10 minutes/Stretching

Seated and Standing Dumbell Side Raises *65-70%*
10's x 10 Seated 10 x 10 Left 10 Right Standing, 15's x 5 Seated 15 x 5 Left 5 Right Standing

Standing Dumbell Shrugs *65%*
60's x 10, 65's x 10

Seated Smith Machine Military Raises *45%, 65%, 85%*
*Bar x 10 wide, 10 Neutral, 10 narrow
65lbs x 8-10, 95lbs x 8-10, 125lbs x 8-10

Laying Reverse Incline Dumbell Raises for Rear Delts *70%*
5's x 20, 10's x 10

Workout Cooldown:
Upper Body Stretching

[Iceiktitan]

6/9/2012 Chest
*Pre-Workout Warmup*

Flat Dumbell Bench
Warmup: 35's x 10, 55's x 10
75's x 6, 75's x 6 (65-70%)

High Cable Crossovers
20lbs per side x 10, 30lbs per side x 10 (60%, 75%)

Incline Dumbell Bench
75's x 6, 80's x 6 (80-85%)

Low Cable Crossovers
20lbs per side x 20, 20lbs per side x 15 (75%, 95%)

Flat Dumbell Flys
15's x 10 (65%)

*Cooldown Stretching*

6/11/2012 Legs
*Pre-Workout Warmup*

Leg Extensions
10lbs x 10 L 10 Right/Lower Body stretching
25lbs x 12L 12 R, 30lbs x 12L 12 R (60-65%)

Hamstring Cable Kickbacks
10lbs x 15-20 L and R/Hamstring Stretching

Dumbell Stiff Leg Deads
50's x 10, 55's x 10 (60%, 70%)

Hip Abductor Machine
55lbs x 7 Close 7 Far (60%)

Hip Adductor Machine
70lbs x 14 (60%)

Smith Machine Squats
Warmup: Bar x 20
70lbs x 10, 100lbs x 10, 130lbs x 10, 160lbs x 15
(55-70% escalating in percentage from first set, Last set was 95%)

[Iceiktitan]

6/13/2012 Back and Traps
*Treadmill/Warmup Exercises/Stretches*

Dumbell Shrugs: 65's x 10, 70's x 10 (60%)
Seated Wide Grip Lat Pulldown: 115lbs x 12 x 2 sets (65%)
Rear Delt DB Crossovers: 5's x 10, 10's x 10, 15's x 10 (70%)
V-Grip Lat Pulldown: 115lbs x 10, 120lbs x 8 (60%,65%)
ss
1 Arm Rows 70lbs x 10/10, 75lbs x 8/8 (70%,75%)

6/15/2012 Calves
*Treadmill/Warmup Exercises/Stretches*

Seated Iso Calf Raises: 12.5lbs x 10/10, 17.5lbs x 10/10, 22.5lbs x 10/10
(65%-85%)

Smith Machine Calf Raises: 160lbs x 10, 170lbs x 10 (75%,85%)

Seated Calf Raises: 15lbs x 8/8 x 2 sets (60%)
ss
Smith Machine Calf Raises: 145lbs x 8 x 2 sets (80%)

6/17/2012 Biceps/Triceps/Forearms
*Treadmill/Warmup Exercises/Stretches*

Standing Dumbell Curls: 35's x 6/6, 40's x 6/6 (70%,80%)

Hammer Dumbell Curls: 45's x 3/3 drop to 40's x 3/3 (95%, 95%)

Single Iso Cable Curls: 50lbs x 10/10

Lat Bar Tricep Extensions: 100lbs x 10, 120lbs x 10, 140lbs x 10 (60%, 65%, 70%)

Skull Crushers: 33lbs x 15, 38lbs x 15 (60%, 70%)

Incline Barbell Bench: 105lbs x 10, 135lbs x 5 drop to 125lbs x 5, drop to 105lbs x 5

Wheel of Death for Forearms: 5lbs x 5 up and downs, 2.5 lbs x 5 up and downs

6/21/2012: Shoulders and Traps
*Treadmill/Warmup Exercises/Stretches*

Side Delt Dumbell Raises: 15lbs x 6/6, 20lbs x 6/6 (65%, 75%)
ss
Front Delt Dumbell Raises: 15lbs x 6/6, 20lbs x 6/6 (65%, 75%)

Laying Reverse Dumbell Raises: 5's x 10, 10's x 10, 15's x 10 (40%, 60%, 75%)

Dumbell Shrugs: 70's x 8, 75's x 8 (60%)

Smith Military Presses: 65lbs x 8, 105lbs x 7 drop to 85lbs x 7 drop to 65lbs x 20 (Couple reps shy of failure on the last set

[Iceiktitan]

6/24/2012: Calves
Pre-Workout Warmup: Treadmill/Calf Stretches

Seated Calf Raises *1.30-2 min between sets*/( The / break indicates left side versus right side)
Calf Warmup: 2.5lbs x 10/10, 5lbs x 10/10, Calf Stretching
15lbs x 8/8, 20lbs x 8/8, 25lbs x 8/8 (50-70% of max)

Standing Smith Calf Raises *1.30-2 min between sets*
165lbs x 6, 170lbs x 6, 175lbs x 6 (60-75% of max)

Seated Calf Press on Leg Press *1.30-2 min between sets*
55lbs x 5reps Wide to 5reps Neutral to 5reps Narrow V Style x 2 sets

Cooldown

Post-Workout Food. Breaded Shrimp with Cocktail Sauce and Water:)

[D-NUTZ]

Hey bro, haven't stopped in here for a while. Training looks good. Hope to see you soon!

[Big C]

You always call me at the weirdest times man. Baha.

Training looking good the cut was trial and error you did fine can't wait to train with you in the near future.

[Iceiktitan]

6/25/2012: Chest
Pre-Workout Warmup: Treadmill/Stretches

Incline Dumbell Bench
Warmup: 30's x 10, 50's x 10
75's x 8, 80's x 8 (70-80% of max)

Low Cable Crossovers
24.8lbs per side x 12, 34.8lbs per side x 12 (60-70%)

Incline Smith Bench
150lbs x 8, 155lbs x 8 drop to 105lbs x 10 (50-60%,70%/95%)

High Cable Crossovers
34.8lbs per side x 10, 40lbs per side x 10 (75%,85%)*Although the last set wasn't a fail, it did however bring back some slight pain from an old nagging rotator cuff injury on the left side. No pain after completing my set so no worries. For the future I will keep it at 34.8 or below for this exercise.

Cooldown

[Iceiktitan]

Question is, can you keep up?

You always call me at the weirdest times man. Baha.

Training looking good the cut was trial and error you did fine can't wait to train with you in the near future.

[Iceiktitan]

6/28/2012: Shoulders
Pre-Workout Warmup: Treadmill/Stretching

Dumbell Shrugs: 75's x 8, 80's x 8 (60% of max)

Standing Side Dumbell Raises: 15lbs x 8/8, 25lbs x 8/8, 20lbs x 8/8 (50%,80%,70%)

Front Plate Raises 25lb plate x 10
ss
Standing Front Dumbell Raises 10lbs x 10/10

Seated Front Dumbell Raises: 10's x 20

Cooldown

[Iceiktitan]

7/6/2012 (Triceps and Forearms)
Pre-Workout Warmup: Treadmill, Stretching

Tricep Extensions with Camber Bar
110lbs x 8, 130lbs x 8, 150lbs x 8 (60,70,80%)

Skull Crushers
48lbs x 10, 58lbs x 10 (60,80%)

Overhead Extensions
60lbs x 8, 65lbs x 8 (60,80%)

Staright Bar Wrist Curls
28lbs x 10, 33lbs x 10, 38lbs x 10

Hammer Curl
20 x 10/10, 25 x 10/10 (60%)

7/10/2012 (Back)
Pre-Workout Warmup: Treadmill, Stretching

Dumbell Pullovers
15lbs x 12, 20lbs x 12, 30lbs x 10 (50,60,80%)

V Grip Pulldown
125lbs x 12, 135lbs x 10 (65%,75%)

Rear Delt Dumbell Raises
5's x 10, 15's x 10, 20's x 10 (50,70,80%)

Dumbell Shrugs
75's x 8, 80's x 8, 85's x 8 (60%)

[Iceiktitan]

7/14/2012: Biceps and Triceps
Pre-Workout Warmup: Treadmill

Seated Dumbell Curls
10 x 12/12, 15 x 12/12, 25 x 8/8 (40,50,75%)

Ez Bar Camber Curls
78lbs x 8 (80%)

Standing Dumbell Curls
40's x 6/6 (70%)

Standing Iso Cable Curls
30lbs x 15/15 (75%)

(Triceps)

Tricep Cable Pushdowns
120lbs x 8, 140lbs x 8 (60,75%)

Skull Crushers with Ez Bar
58lbs x 6, 73 lbs x 6 (60,80%)
ss
OverHead Dumbell Extensions
45lbs x 6, 60lbs x 6 (60,80%)

Notes: I know that I did Triceps on 7/6 but it has become a lagging bodypart so I will be hitting it two times in my workout rotation.

[Iceiktitan]

Gotta find my chest workout but until then here is my back workout from today:July 24th, 2012

Dumbell Pullovers:
20 x 12, 25 x 12, 35 x 10 (50,60,80%)

V Grip Pulldown:
130lbs x 10, 145lbs x 10 (60,80%)

Rear Delt Dumbell Raises:
15's x 15

Rear Delt Cable Raises: 20lbs per side x 10 (80%)
ss
Rear Delt Dumbell Raises: 15's x 10 (80%)

Dumbell Shrugs:
80's x 10, 90's x 10 (60,70%)

T-Bar Rows:
90lbs x 10, 135lbs x 10 (60,80%)



Made the Gym my bitch today: Here is the destruction.
7/27/2012 12:30 a.m.

(Triceps and Forearms)
Pre-Workout Warmup: Treadmill/Stretching/Light Warmup Exercises

Tricep Extensions on Cable Machine with Lat Bar:
130lbs x 12, 150lbs x 10 (60,75%)

Skull Crushers with Ez Camber Bar: 75lbs x 7, 80lbs x 7 (60,80%)
ss
Overhead Dumbell Extensions: 50lbs x 7, 65lbs x 7 (60,80%)

Incline Smith Bench:
155lbs x 7, 175lbs x 5 (75,95%)

1 Arm Cable Extensions:
19.6 lbs x 20/20 (70%)

Over the knee Ez Camber Bar Wrist Curls:
35lbs x 20, 40lbs x 20

Hammer Dumbell Curls:
Set 1 50 x 4/4 drop to 45 x 3/3 ss Strict 15 x 7/7
Set 2 20 x 10/10 ss 40 x 6/6 rest pause 4/4

Notes: Smoked my Triceps and Forearms today. Shoulders with non-pressing movements and Calves are up next, or maybe Legs. It depends on how tired they feel after a day of work or a day that I have off.

[Iceiktitan]

July 28th, 2012: Shoulders and Calves

Pre-Workout Warmup: Treadmill/Stretching/Warmup exercises

Side Dumbell Laterial Raises:
Warmup- Seated 10's x 20
Working- Standing 20's x 12/12

Seated Machine Row:
Warmup:120lbs x 20
Working: 210lbs x 15

Seated Calf Raises:
Warmup: 2.5lbs x 15/15
Working: 15lbs x 8/8, 22.5lbs x 8/8, 30lbs x 8/8

Dumbell Shrugs:
Working- 90's x 6, 95's x 6, 100's x 6

Low Pulley Front Machine Raises:
Working- 19.6lbs x 12/12 ss 8/8

Calf Press on Leg Press:
Working- 55lbs x 5 Wide 5 Narrow, 5 V
Working 2- 70lbs x 5 Wide 5 Narrow 5 V

Standing Smith Machine Calf Raises:
Working- 105lbs plus BW x 20
(Failure%)

[Iceiktitan]

August 1st, 2012: Biceps and Legs
Pre-Workout Warmup: Treadmill/Stretching/Warmup Exercises

Seated Dumbell Curl:
10's x 10/10, 15's x 15/15

Standing Dumbell Curl:
35's x 12/12, 20's x 20/20

Full Deadlifts:
135 x 10 x 2 sets/stretching
225 x 5, 225 x 10 (60,80%)

1 Arm Isolated Cable Curl
40lbs x 8/8, 50lbs x 8/8

Leg Extensions:
25lbs x 8/8
40lbs x 7/7 to 7/7 to 7/7 to 12/12 to 8/8 to 1 Both

Cooldown: Stretching

August 3rd, 2012: Chest
Pre-Workout Warmup: Treadmill/Stretching/Warmup Exercises

Flat Dumbell Bench Press
25's x 12, 55's x 10/stretching
90's x 5, 95's x 6 (75,85%)

Incline Smith Machine Press
Warmup: 85lbs x 10 ss 105lbs x 10
165lbs x 6 drop to 105lbs x 20 (Failure)

LCC 20lbs ps x 10
ss
HCC 20lbs ps x 10

HCC 20lbs ps x 10
ss
LCC 20lbs ps x 10

Tricep Overhead 1 Arm Extensions:
15lbs x 25/25 drop to 10 x 25/25

Cooldown: Stretching

[Iceiktitan]

Sunday August 5th 1:30 a.m. (Calves and Forearms)
Pre-Workout Warmup: Treadmill/Stretching

Forearm Warmup Exercises
Hammer Curls- 5's x 10/10 ss 10's x 10/10 ss
Staright Small Bar Wrist Curls- 20

Dumbell Hammer Curls:
35's x 8/8, 40's x 8/8, 15's x 30/30 (60,85,50%'s)

Calf Press on Leg Press
70lbs x 15, 85lbs x 15, 100lbs x 15
5 Narrow, 5 Wide, 5 V for each set (50,60,70%)

Ez Camber Curls
68lbs x 4 narrow 4 wide, 78lbs x 4 narrow 4 wide, 88lbs x 4 narrow 4 wide
(last set was 85%)

Seated Calf Raises
2.5lbs x 15/15/stretch
17.5lbs x 8, 25lbs x 8/8, 35lbs x 8/8, 45lbs x 8/8 (For the last set I could tell my right calf was weaker when it decided to stop at 6 so I switched to the other side finished the 8 there and then squeaked out two more reps on the right side.)

Cable Rope Iso Hammer Pulls
40lbs x 10/10 drop to 30lbs x 10/10 drop to 20lbs x 10/10

Cool down/Stretching

[Iceiktitan]

August 10th, 2012 Non Pressing-Shoulders and Biceps
Pre-Workout Warmup: Treadmill/Stretching

Seated Side Dumbell Laterial Raises 10's x 20
ss
Seated Row with Lat Bar 130lbs x 10 Narrow 10 Wide

Standing Side Dumbell Laterials Raises 25lbs x 12/12

Seated Row with Lat Bar 220lbs x 10 Narrow 10 Wide

Standing Dumbell Curl 35's x 7/7, 45's x 7/7, 40's x 7/7 (70,85,80%)

Dumbell Shrugs 95's x 8, 100's x 8, 102.5's x 5 drop to 100's x 5

Seated Dumbell Curl 1. 20's x 10, 4. 25's x 8/8 5. Stood up and pushed out 4/4
ss
1 Arm Iso Cable Curl 2. 60lbs x 10/10, 3. 70lbs x 12/12

Cooldown: Stretching/Weight and BF and BMI Measurement

Weight 163lbs
BF 5.1%
BMI 25.1

[Iceiktitan]

August 11th, 2012 (Back)
Pre-Workout Warmup: Treadmill/Stretching

Dumbell Pullovers (45,55,75%)
20lbs x 10, 25lbs x 10, 40lbs x 8

T-Bar Rows (60,70,80%)
90lbs x 12, 115lbs x 12, 135lbs x 12

1 Arm Rows (65/60, 75/70, 85/80%)
65lbs x 6/6, 70lbs x 6/6, 75lbs x 6/6

V Close Grip Pulldowns (70,80,90%)
145lbs x 8, 160lbs x 8, 175lbs x 10

[deanna7272]

Just checking in on ya... Things are looking good...

Had to tell ya, Big C and I were talking about ya the other day and ya must have been stuck in my mind... I had a dream last night that youy were like this Croc Hunter and I was mad at you for reaching your hand underwater and catching these huge crocs/gators, whatever...lol You were like "noodlin" these things and I was afraid of being eaten!!!

Hope all is well.... Oh and Ohio Valley will be having our November ABC if ya can make it.... November 18th for sure, just have to hammer out the details!! Would love to have ya there!!

[Iceiktitan]

Took a week off to recover and rest from some intense training...Anywho here is the fun

(August 19th: Chest and Forearms)

Incline Dumbell Bench: (90,85%)
Warmup- 20's x 12, 50's x 10
95's x 5, 90's x 6

High Cable Crossovers: 40lbs per side x 10, 35lbs per side x 10 *grinding in the left shoulder* definitely have to bump the weight down and do more reps*
ss
Flat Dumbell Bench: 50's x 10, 45's x 10

Low Cable Crossovers: 20lbs per side x 20 x 2 sets (85%)

Machine Flat Bench Press:

Set 1 90lbs x 5 up to 140lbs x 5 up to 190lbs x 5
Set 2 100lbs x 5 up to 150lbs x 5 up to 200lbs x 5 drop to 150lbs x 5 drop to 100lbs x 10 *Fail*

(5 minute intermission)

Front Rope Pulls *Strict* 60lbs x 10, 70lbs x 10
ss
Standing Dumbell Curls *Strict* 20lbs per side x 10, 30lbs per side x 10 (85% on the last set)

Staright Camber Bar Curls *Strict* 70lbs x 10, 80lbs x 10 (70%,80%)
ss
Incline Seated Dumbell Curls *Strict* Non-Strict* 15's x 10, 15's x 10

[Iceiktitan]

August 23rd 2012: Calves and Shoulders
Pre-Workout Warmup: Treadmill/Stretching/Pre-Workout Warmup Exercises

Seated Calf Raises: 2.5lbs x 15-20 w.u.
17.5 lbs x 8, 25lbs x 8, 35lbs x 8, 45lbs x 10
(50,60,80,90%)

Calf Press on Leg Press
55lbs x 5 wide 5 narrow, 70lbs x 5 wide 5 narrow, 85lbs x 5 narrow 5 wide, 100lbs x 5 narrow 5 wide
(50,60%'s)

Standing Smith Calf Presses
105lbs x 30 Burn


Front Side Dumbell Raises- 5's x 5/5 10's x 5/5 15's x 5/5 20's x 5/5 25's x 10/10
Giant SET (ss)
Side Dumbell Raises- 5's x 5/5 10's x 5/5 15's x 5/5 20's x 5/5 20's x 10/10

Barbell Shrugs 225lbs x 15, 315lbs x 9
ss
Dumbell Shrugs 55's x 15, 65's x 12

August 25th 2012: Back and Biceps
Pre-Workout Warmup: Treadmill/Stretching/Pre-Workout Warmup Exercises

Standing Dumbell Curl: 40's x 5/5, 50's x 5/5, 30's x 8/8
(70,95,60%)

Iso Cable Curl: 60lbs x 8/8, 70lbs x 8/8, 80lbs x 8/8
60,80,90/95%)

Dumbell Pullovers: 25lbs x 8, 35lbs x 8 (60,70%)
ss
V Grip Close Pulldown: 160lbs x 8, 175lbs x 8, 190lbs x 8 (50,60,75%)

T-Bar Row: 50lbs x 10, 95lbs x 10, 140lbs x 10, 165lbs x 5 drop to 135lbs x 5 ( 50,60,70,80%)


(Finale)

Seated Dumbell Curl:
15's x 15

Seated Dumbell Curl: 20's x 10
ss
Standing Dumbell Curl: 15's x 10
ss
Standing EZ Camber Bar Curl: Bar x 10 wide 10 narrow

[Iceiktitan]

August 27th, 2012 Lower Back and Legs plus minor forearms
Pre-workout Warmup: Treadmill/Stretching/Warmup Exercises

Full Deadlifts
Warmup: 135 x 10 x 2 sets/Stretching
225, 235, 245, 275
5/ 5/ 3/ 5/ 60%, 65%, 70%, 90%

Leg Extensions
35lbs x 10/10, 70lbs x 8, 40lbs x 10/10, 85lbs x 8
50%, 60%, 70%, 80%

Smith Stiff Machine Deadlifts
105lbs x 15, 65lsb x 15

Hip Adductor
85lbs x 10, 100lbs x 10
60%, 70%

Hip Abductor
70lbs x 10, 85lbs x 10
60%, 70%

Ez Camber Bar
Bar x 10 reps/ reverse x 10 reps

Seated Dumbell Curls
10's x 10/10 plus 10

Ez Camber Bar Forearm Curl
80lbs x 20

September 2nd, 2012: Chest and Biceps

Pre-Workout Warmup: Treadmill/Stretching/Warmup Exercises

Standing Dumbell Curls: 40's x 12/12, 35's x 15/15
85%, 95%

Ez Camber Bar Curl
80lbs x 10 drop to 40lbs x 10 strict, 100lbs x 7 drop to 80lbs x 3 drop to 35lbs x 10 strict
75%, 90%

High Cable Crossovers 20lbs x 10, 30lbs x 10
ss
Low Cable Crossovers 20lbs x 10, 30lbs x 10
70%, 80%

Flat Machine Press
150lbs x 8 drop to 90lbs x 15
180lbs x 8 drop to 90lbs x 15
85% for both sets on the drop

Incline Seated Dumbell Curl
30's x 8 drop to 25's x 5 drop to 20's x 8

Ez Preacher Cable Curl 160lbs x 5, 170lbs x 4 fail rest 1
ss
1 Arm Iso Curl 80lbs x 5/5, 90lbs x 3 Fail rest 2

Flat Dumbell Press 55's x10, 60's x 10 (60%, 80%)
ss
Flat Dumbell Flys 15's x 10, 20's x 10 (60%, 70%)

[Iceiktitan]

September 8th, 2012 (Triceps and Forearms)
Pre-Workout Warmup: Treadmill for 10 minutes/Stretching/Pre-Workout Exercises)

Rope Pulls
70lbs x 15 x 2 sets

Flat Machine Press
180lbs x 10, 230lbs x 6, 270lbs x 6
(65,75,85%)
ss
Ez Camber Bar Curls
80lbs x 15, 100lbs x 10, 120lbs x 5

Overhead Dumbell Extensions
60lbs x 8, 70lbs x 8, 80lbs x 8
(65, 75,85%)

Lat Bar Pressdowns 160lbsx 8, 180lbs x 8, 200lbs x 7
(65,75,95%)
ss
1 Arm Cable Extension Kickbacks
20lbs x 10/10, 20lbs x 20/20

Finale:

Standing Hammer Curl- 50's x 12/12, 30's x 15
ss
Preacher Wide Ez Camber Bar Curl- Bar x 12, 50lbs x 15
ss
Reverse Preacher Narrow Staright Bar Curl- Bar x 12, 50lbs x 15

[Iceiktitan]

(Non Pressing Shoulders and Traps)

Dumbell Shrugs (70% for both sets)
50's x 15, 100's x 15

Seated Dumbell Curls (50%, 75%)
15's x 10, 20's x 10/10

Seated Side Dumbell Raises (50%, 70%)
10's x 10, 12's x 10

Standing Dumbell Curls Hammer Style (70%, 80%)
45's x 8/8, 50's x 8/8

Laying Rear Delt Dumbell Raises
20's x 10
ss
Cable Side Raises
20lbs x 10/10

Laying Rear Delt Dumbell Raises
20's x 10
ss
Front Dumbell Raises
20lbs x 10/10

Machine Shrugs
360lbs x 10
ss
Barbell Shrugs
135lbs x 10

1 Arm Cable Curls
50lbs x 20/20

(Calves)

Standing Calf Machine Press
105lbs x 10 (stretching)

Seated Calf Raises
50lbs x 10 ss 25lbs x 10/10, 25lbs x 8/8 ss 75lbs x 8

Seated Calf Press on the Leg Press Machine
145lbs x 12, 160lbs x 12