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Enforcer
01-04-12, 12:58 pm
Its that time again and I am ready for this. Did my first show back in August and won my class in both the novice and open heavyweight and then took 2nd in the overall show. Since then I have had the best offseason of my life hands down. I got up to 265 but leaner and stronger then I have ever been. I was able to stay vascular in my arms and legs which I have never done before. And the numbers I am putting up in the gym are better then ever. It was all attributed to my diet, kept in clean the entire time just added more food in.
So now its time to once again to put all of that hard work to show. Gonna be doing the NJ Suburban on April 7th. I am 14 weeks out right now and pedal to the fuckin medal. For those of you who know me best, I hold nothing back and leave it all out on the line with no regrets. Its time to get this shit going, no lookin back now....

widdlewade44
01-04-12, 12:59 pm
Good luck brother! I'm looking forward to this portion of your Journey.

Kevin
widdlewade44

Enforcer
01-04-12, 1:01 pm
Animal Pak: 1 pack with Meal 1
Animal Omega: 1 pack with Meal 2
Animal Nitro: 2 packs postworkout
Animal Flex: 1 pack with Meal 6
Animal Rage: 1 serving preworkout
Universal Atomic 7: 1 serving intra workout and 1 serving with my post workout meal
Universal Torrent: 3 scoops postworkout
Universal Glutamine: 5 grams added to all of my shakes, 10 grams added to my PWO shake
Universal Ultra Iso Whey (tropical): 3 scoops as Meal 5 and 1 scoop with Meal 2
Universal L-Carnitine: 1 serving 30 minutes preworkout

Enforcer
01-04-12, 1:02 pm
Will be posted shortly, meeeting with my trainer today and some things may get changed, so stay tuned....

Enforcer
01-04-12, 1:03 pm
5:30 PM- Worlds Gym

1 serving Animal Rage pre
1 serving Atomic 7 intra

Back:
Narrow Grip Pulldowns: 2 warmups, 4 x 10-12, 1 x 10, dropset x 10 (last 2 sets were very strict)
Bent Over BB Rows: 225 x 8, 315 x 8, 405 x 8, 495 x 6, dropset 225 x 15
Seated Underhand Grip Pulley Rows: 3 x 10
Supersetted:
Undehand Grip Pulldowns: 3 x 10
with
Standing Straigth Arm Lat Pulldowns: 3 x 10
Deads: 225 x 8, 405 x 15
Stretched

Rear Delts:
Cable Rear Laterals: 3 x 10
Bent Over DB Laterals: 3 x 10

2 packs of Nitro and 3 scoops of Torrent/10 grams of Glutamine postworkout

Enforcer
01-04-12, 1:04 pm
5:30 PM- Worlds Gym

1 serving Animal Rage pre
1 serving Atomic 7 intra

Chest:
Incline BB Press: 2 sets of 135 x 20,15, 2 sets of 225 x 12,10, 315 x 12, 405 x 3, dropset 225 x 15, dropset 135 x 15, 315 x 7, dropset 225 x 8, dropset 135 x 10
Flat Hammer Press: 2pps x 10, 3pps x 10, 4pps x 6, dropset 2pps x 10, 3pps x 15, dropset 2pps x 10
Incline DB Press: 3 x 10-12
Cable Crossovers: 3 x 10, dropset x 15
Stretched

Calves:
Donkey Calf Raises: 1 warmup, 5 x 8, double dropset x 10,10
Seated Calf Raises: 5 x 10, dropset x 20

Cardio: 25 minutes on the elliptical

2 packs of Nitro and 3 scoops of Torrent/10 grams of Glutamine postworkout

Enforcer
01-04-12, 1:05 pm
Good luck brother! I'm looking forward to this portion of your Journey.

Kevin
widdlewade44

Thanx bro, you know I always appreciate the support. Every bit helps to help push and drive me even more

J-Dawg
01-04-12, 1:08 pm
I'm definitely in for this too E. Looking forward to the ride with ya. From seeing ya recently, you're definitely looking lean and mean even while you were bulking in the offseason.

I see you're doing a lot of dropsets. Do you have a spotter when you do these?

Enforcer
01-04-12, 1:16 pm
I'm definitely in for this too E. Looking forward to the ride with ya. From seeing ya recently, you're definitely looking lean and mean even while you were bulking in the offseason.

I see you're doing a lot of dropsets. Do you have a spotter when you do these?

Thanx J. As you and I have always said, theres no reason to bulk up to an unreal weight when its not quality size you are putting on. I do have a spotter, usually its my trainer or 1 or two of the guys (depends on who is working) behind the counter that I can trust because I push them to failure even doing some half reps

C.Coronato
01-04-12, 2:14 pm
Yeaaaa buddy! Hell ya im glad to hear you are getting back up there! Looking forward to it E!

Enforcer
01-05-12, 11:31 am
Yeaaaa buddy! Hell ya im glad to hear you are getting back up there! Looking forward to it E!

Thanx bro, got the itch now, did my first one and since then was working my ass off towards the next one

Enforcer
01-05-12, 11:34 am
5:00 PM- Worlds Gym

Cardio: 25 minutes on the elliptical

Abs:
Weighted Sit Ups (holding a 25 pound plate): 3 x 20
Machine Crunches: 4 x 15-20
Supersetted:
Hanging Bent Leg Raises: 3 x 15
with
Hanging Straight Leg Raises: 3 x 15
Seated In and Outs: 2 x 20

Big D
01-05-12, 11:39 am
Great to hear my dude.. Gotta get a session in together soon..

Enforcer
01-05-12, 9:43 pm
Great to hear my dude.. Gotta get a session in together soon..

Thanx bro and hell yea Im down lets work something out

Enforcer
01-05-12, 9:43 pm
4:30 PM- Worlds Gym- trained with Chris

1 serving Animal Rage pre
1 serving Atomic 7 intra

Legs:
Warmup: 5 minutes on the bike
Supersetted:
Leg Extensions: 2 x 20
with
Lying Leg Curls: 2 x 20

Leg Press: 2 warmups
1st set: 15pps x 10, dropset 13pps x 8, dropset 11pps x 8
2nd set: 16pps x 6, dropset 14pps x 6, dropset 12pps x 6

Spilt BB Lunges:
1st set: 135 x 10, dropset 105 x 10
2nd set: 135 x 10, dropset 105 x 10
3rd set: 185 x 10, dropset 145 x 10

Leg Extensions:
2 sets: 10, dropset x 10 (3 negatives after the 10)

Supersetted:
Lyign Leg Curls: 3 x 12-10
with
Lying Hip Raises (feet on a medicine ball): 3 x 12 (held the last rep on each set for 15 seconds)

Cable Kickbacks: 2 x 15
Stretched and rode the bike for 5 min.

2 packs of Nitro and 3 scoops of Torrent/10 grams of Glutamine postworkout

Big D
01-06-12, 9:56 am
You better be making sweet dirty love toyour glutamine

Aggression
01-06-12, 10:42 am
Damage will be done. Feelings will be hurt. You will prevail.

Enforcer
01-06-12, 9:33 pm
You better be making sweet dirty love toyour glutamine

You know I am several times a day


Damage will be done. Feelings will be hurt. You will prevail.

You know it bro, no close calls, leaving it all out on the line

Enforcer
01-06-12, 9:38 pm
5:30 PM- Worlds Gym- trained with Chris

1 serving Animal Rage pre
1 serving Atomic 7 intra

Shoulders:
Seated DB Side Laterals: 2 warmups
1st set: 55's x 15, dropset 45's x 10, dropset 35's x 10
2nd set: 65's x 6, dropset 50's x 8, dropset 35's x 8

Standing BB Press: 135 x 15, 225 x 12, 2 sets of 275 x 4

Supersetted and Dropsetted:
Seated Machine Side Laterals: 2 sets x 12,12
with
Seated Smith Press:
1st set: 10, dropset x 10
2nd set: 8, dropset x 8

Supersetted and Dropsetted:
Plate Front Raises: 45, 35, 25
with
Plate Upright Rows: 3 sets with a 100 pound plate x 10

Stretched and then hit some poses

Cardio: 15 minutes on the elliptical

2 packs of Nitro and 3 scoops of Torrent/10 grams of Glutamine postworkout

Enforcer
01-09-12, 12:37 pm
5:30 PM- Worlds Gym

1 serving Animal Rage pre
1 serving Atomic 7 intra

Arms:

Bi's:
Standing Preacher Bar Curls: 2 warmups, 4 x 10,10,8,20, dropset x 10
Seated Machine Preacher Curls: 3 x 10, dropset x 10, then 10 negatives
Seated DB Curls: 3 x 8-6
Standing Preacher Cable Curls: 2 x 10, triple dropset x 10,10,10
Stretched

Tri's:
Rope Pushdowns: 1 warmup, 4 x 10,10,10,15, dropset x 15
BB Skulls: 3 x 10-6, then pressed for 20 after the last set
Seated Machine Extensions: 3 x 10
Pushdowns: 2 x 10, triple dropset x 10,10,10
Stretched

Forearms:
Reverse BB Curls: 4 x 15,10,10,15

2 packs of Nitro and 3 scoops of Torrent/10 grams of Glutamine postworkout

Enforcer
01-09-12, 12:37 pm
Weeks Out

Enforcer
01-09-12, 12:40 pm
Meal 1: 6 egg whites, 4 ounces of ground sirlion, 1 cup of oatmeal
Meal 2: 4 egg whites, 5 ounces of chicken, 8 ounces of sweet potato
Meal 3: 12 ounces of sirlion, 3/4 cup of brown rice, 1 cup of greens
Meal 4: 12 ounces of fish (flounder), 1 cup of brown rice, 1 cup of greens
Meal 5: 3 scoops of Universal Ultra Iso Whey
Meal 6 (postworkout): 12 ounces of chicken, 3/4 cup of white rice

Enforcer
01-09-12, 12:40 pm
9:30 AM- Worlds Gym

Cardio: 25 minutes on the elliptical

Abs:
Supersetted:
Machine Crunches: 3 x 25
with
Seated In and Outs: 3 x 25

C.Coronato
01-09-12, 12:48 pm
Meal 1: 6 egg whites, 4 ounces of ground sirlion, 1 cup of oatmeal
Meal 2: 4 egg whites, 5 ounces of chicken, 8 ounces of sweet potato
Meal 3: 12 ounces of sirlion, 3/4 cup of brown rice, 1 cup of greens
Meal 4: 12 ounces of fish (flounder), 1 cup of brown rice, 1 cup of greens
Meal 5: 3 scoops of Universal Ultra Iso Whey
Meal 6 (postworkout): 12 ounces of chicken, 3/4 cup of white rice

Looking good bro. Whats your weight at?

Enforcer
01-10-12, 12:20 pm
Looking good bro. Whats your weight at?

Weighed in at 255 yesterday

Enforcer
01-10-12, 12:21 pm
6:00 PM- Worlds Gym- trained with Gunz

1 serving Animal Rage pre
1 serving Atomic 7 intra

Back:
Pulldowns: 2 warmups, 5 x 10,10,8,12,8, double dropset x 10,10
Lying T-Bar Rows: 3 x 8-6, double dropset x 10,10
One Arm DB Rows: 2 sets of the 160's x 8, 170's x 15, dropset two handed rows 85's x 8
Seated Pulley Rows: 3 x 8-10
Supersetted:
Wide Grip Hammer Strength Pulldowns: 2 x 10-15
with
Seated Hammer Strength Rows: 2 x 10-15
Stretched

Rear Delts:
Bent Over DB Laterals: 4 x 10-8
Reverse Peck Deck Flyes: 3 x 10-8, dropset x 10

2 packs of Nitro and 3 scoops of Torrent/10 grams of Glutamine postworkout

Enforcer
01-10-12, 12:22 pm
9:30 AM- Worlds Gym

25 minutes on the stairmaster

Enforcer
01-10-12, 9:48 pm
5:30 PM- Worlds Gym- trained with Chris

1 serving Animal Rage pre
1 serving Atomic 7 intra

Chest:
Incline DB Flyes dropsetted with a set of Incline Cable Flyes: 2 warmups
85's x 15, dropset 60's x 12, dropset to cable flyes x 10
95's x 8, dropset 70's x 8, double dropset of cable flyes x 8,8

Incline Smith Press:
315 x 8, dropset 225 x 10, dropset 135 x 10
315 x 8, dropset 205 x 10, dropset 135 x 10

Flat Hammer Press: 2 x 10
Flat BB Bench (down on a three count and then press): 2 x 10
DB Pullovers: 3 x 12
Stretched

Calves:
Seated Calf Raises: 2 warmups, 5 x 8,10, double dropset x 10,10
Donkey Calf Rasies: 5 x 10-8, dropset x 20

2 packs of Nitro and 3 scoops of Torrent/10 grams of Glutamine postworkout

Big Wides
01-10-12, 9:54 pm
show #2.....hell yeah ya big freak

Big C
01-10-12, 9:59 pm
I will be following ya large bastard. Always in your corner go get you some.

C.Coronato
01-12-12, 5:43 pm
Weighed in at 255 yesterday

Ohhhhh boy!

Enforcer
01-13-12, 12:34 pm
show #2.....hell yeah ya big freak

Thanx Wides, cant wait to get back up there on stage


I will be following ya large bastard. Always in your corner go get you some.

Thanx C, you have been a supporter since the day we met, got nothin but the upmost repsect for you as well.


Ohhhhh boy!

Yup yup hope to come in even bigger for this show

Enforcer
01-13-12, 12:45 pm
5:30 PM- Worlds Gym- trained with Chris

1 serving Animal Rage pre
1 serving Atomic 7 intra

Legs:
Warmup: 5 minutes on the bike
Leg Extenions: 3 warmup sets
BB Squats: 135 x 15, 225 x 10, 315 x 8, 405 x 8, 495 x 3, 585 x 3

Inverted Leg Press (Single Leg):
1st set: 10 reps
2nd set: 10, double dropset x 10,10

Leg Extensions:
1st set: 15, double dropset x 15,20 (three negatives after the last set)
2nd set: 15, double dropset x 15,16 (three negatives after the last set)

Walking BB Lunges:
1st set: 12 reps each leg
2nd set: 10 reps each leg (double lunge on each rep)
3rd set: 10 reps each leg (double lunge on each rep)
4th set: 12 reps each leg

Supersetted:
Lying Leg Curls: 2 x 12-15
with
Lying Hip Lifts (feet on a medicine ball): 2 x 12 (hold for 15 seconds after the last rep)
BB SLDL's: 2 x 15

Stretched and rode the bike for 5 more min.

2 packs of Nitro and 3 scoops of Torrent/10 grams of Glutamine postworkout

Enforcer
01-13-12, 12:48 pm
9:30 AM- Worlds Gym

1 serving Atomic 7 throughout

Cardio: 25 minutes on the elliptical

Enforcer
01-16-12, 11:33 am
5:30 PM- Worlds Gym- trained with Chris

1 serving Animal Rage pre
1 serving Atomic 7 intra

Shoulders:
Seated DB Press: 2 warmups with the 50's, 80's x 10, 110's x 10, 160's x 7, 170's x 5
Seated Smith Press:
1st set: 225 x 12, dropset 185 x 12, dropset 135 x
2nd set: 245 x 10, dropset 205 x 8, dropset 135 x 12

Seated DB Single Arm Side Laterals:
2 sets: 35' x 10, 25's x 10, 20's x 10

Supersetted and Dropsetted:
BB Front Raises: 2 x 10,20
with
BB Upright Rows: 2 x 10,20

DB Shrugs: 3 x 10
Stretched

Calves:
Standing Calf Raises: 2 warmups, 5 x 8, double dropset x 8,8
Standing Smith Machine Calf Raises: 4 x 10, dropset x 10

2 packs of Nitro and 3 scoops of Torrent/10 grams of Glutamine postworkout

Enforcer
01-16-12, 11:36 am
5:30 PM- Worlds Gym

1 serving Animal Rage pre
1 serving Atomic 7 intra

Arms:

Tri's:
Rope Pushdowns: 2 warmups, 4 x 10-8, dropset x 10
BB Close Grip Bench: 135 x 15, 2 sets of 225 x 10, 315 x 10
Seated Behind the Head DB Extension: 3 x 10
Pushdowns: 3 x 10-8
Stretched

Bi's:
Seated Single Arm Machine Preacher Curls: 2 warmups, 4 x 10-8, dropset x 10
Standing DB Curls: 3 x 8-10
Rope Cable Curls: 3 x 10
Standing BB Curls (5 half reps,5 full reps): 3 sets
Stretched

Forearms:
Standing Reverse BB Curls: 3 x 10-8, dropset x 15

2 packs of Nitro and 3 scoops of Torrent/10 grams of Glutamine postworkout

Enforcer
01-16-12, 11:37 am
9:15 AM- Worlds Gym

1 serving Atomic 7 throughout

Cardio: 25 minutes on the treadmill

Enforcer
01-16-12, 11:38 am
Weeks Out

deanna7272
01-16-12, 12:15 pm
Just saw this in the "New Shit"... Where the heck have I been?? I just figured you were going under the radar...lol Going to keep an eye out here also, and at 255, niiiiiice!! Lean and mean must be the theme all the way around... Can't wait to see the package you're bringing this year!!!

Enforcer
01-16-12, 12:23 pm
Just saw this in the "New Shit"... Where the heck have I been?? I just figured you were going under the radar...lol Going to keep an eye out here also, and at 255, niiiiiice!! Lean and mean must be the theme all the way around... Can't wait to see the package you're bringing this year!!!

You are slacking D, lol. I do fly under the radar, Im like a quiet storm that sneaks up on ya outta no where. Yea 255 rite now, trying to come ina lil bigger for the next show but still with great conditioning.

deanna7272
01-16-12, 1:40 pm
You are slacking D, lol. I do fly under the radar, Im like a quiet storm that sneaks up on ya outta no where. Yea 255 rite now, trying to come ina lil bigger for the next show but still with great conditioning.

Oh, I get it... Believe me, I fondly remember hating to have conversations with people because it always ended up being about prep...lol I was tired of answering the question, "You mean you can't even have ONE cookie or even ONE slice of pizza?? Lmao!! Can't wait 'til THAT starts....lol...

Well, either under the radar or like a freakin' tornado, I know that you're bringing it 110%.. I'm along for the ride...

Big C
01-16-12, 1:43 pm
Under the radar is the way to fly. Too many clowns out there boasting about themselves and their accomplishments. Keep on pressing big brother.

Enforcer
01-18-12, 3:28 pm
Oh, I get it... Believe me, I fondly remember hating to have conversations with people because it always ended up being about prep...lol I was tired of answering the question, "You mean you can't even have ONE cookie or even ONE slice of pizza?? Lmao!! Can't wait 'til THAT starts....lol...

Well, either under the radar or like a freakin' tornado, I know that you're bringing it 110%.. I'm along for the ride...

Lol, yea I still get that at work sometimes, but its all good, not every1 gets it. Thanx D, and your damn rite, no slacking in here its full throddle pedal to the metal


Under the radar is the way to fly. Too many clowns out there boasting about themselves and their accomplishments. Keep on pressing big brother.

I agree bro, no reason to show anything off, I know what I do day in and day out and thats what matter.

Enforcer
01-18-12, 3:32 pm
1:00 PM- Worlds Gym- started with rear delts as a lil change up

1 serving Animal Rage pre
1 serving Atomic 7 intra

Rear Delts:
Reverse Peck Deck Flyes: 2 warmups, 4 x 10-8
Lying DB Rear Laterals: 4 x 10-8, dropset x 10

Back:
Standing Lat Pulldowns: 1 warmup, 3 x 10-8
Narrow Pulldowns: 4 x 8-10, double dropset x 10,10
Bent Over BB Rows: 225 x 8, 315 x 8, 405 x 15, dropset 225 x 15
Lying DB Rows: 3 x 10-8
Wide Grip Pulldowns: 3 x 10 (very controlled reps)
Deads: 3 x 8-10
Strethced

2 packs of Nitro and 1.5 scoops of EAA Nitro/10 grams of Glutamine postworkout

Enforcer
01-18-12, 3:36 pm
2:30 PM- Worlds Gym- trained with Chris

1 serving Animal Rage pre
1 serving Atomic 7 intra

Chest:
Incline BB Press: 2 warmups, 225 x 10, 225 x 5 (pause reps), 315 x 10, 315 x 5 (pause reps), 405 x 2, dropset 225 x 20

Incline DB Flyes: 2 x 12-10
3rd set: 80's x 12, dropset 60's x 10
4th set: 90's x 8, dropset 70's x 6

Single Arm Hammer Press: 2 x 12, dropset x 10
Flat BB Bench (down on a 3 count and then press): 2 x 10
DB Pullovers: 3 x 10
Stretched

2 packs of Nitro and 1.5 scoops of EAA Nitro/10 grams of Glutamine postworkout

FitPrincess122
01-18-12, 3:41 pm
12 weeks..... whooo hooooo!! i'm in for this =)

Enforcer
01-18-12, 3:46 pm
12 weeks..... whooo hooooo!! i'm in for this =)

Holy shit, its a ghost, lol. Your support always means alot to me

FitPrincess122
01-18-12, 3:56 pm
Holy shit, its a ghost, lol. Your support always means alot to me

oh you silly goose.... i'm no ghost! more like a panther... hehehe! You know I'll always have ur back!!!!! duh.. =)

Enforcer
01-19-12, 12:11 pm
oh you silly goose.... i'm no ghost! more like a panther... hehehe! You know I'll always have ur back!!!!! duh.. =)

Lol, could make a comment there but wont...lol. Im glad you do, hope to talk to you more soon

Enforcer
01-19-12, 12:15 pm
5:00 PM- Worlds Gym

1 serving Atomic 7 throughout

Cardio: 20 minutes on the stairmaster

Calves:
Seated Calf Raises: 2 warmups, 5 x 8-20, double dropset x 10,10
Donkey Calf Raises: 5 x 8-20, dropset x 15

Abs:
Machine Crunches: 3 x 20
Supersetted:
Hanging Bent Leg Rasies: 4 x 10
with
Hanging Straight Leg Raises: 4 x 10

Enforcer
01-19-12, 12:16 pm
9:30 PM- Worlds Gym

1 serving Atomic 7 throughout

Cardio: 25 minutes on the elliptical

Enforcer
01-19-12, 10:38 pm
5:30 PM- Worlds Gym- trained with Chris

1 serving Animal Rage pre
1 serving Atomic 7 intra

Legs:
Warmup: 5 minutes on the bike

Leg Extensions: 2 warmups, 1 x 10
2nd set: 15, dropset x 12, dropset x 12
3rd set: 12, dropset x 10, dropset x 10

BB Squats (one working dropset after 2 feel sets): 135 x 20, 225 x 5, 315 x 5, 405 x 10, dropset 315 x 10, dropset 255 x 15

BB Lunges (2 sets): 225 x 10, dropset 185 x 10, 155 x 10

Seated Hamstring Curls: 1 x 15
2nd set: 20, dropset x 12, dropset x 12
3rd set: 12, dropset x 10, dropset x 10

Lying Hip Raises done on a medicine ball: 2 x 12 (held the last rep for 10 secs)
Standing Single Leg Curls: 3 x 10 each leg

Stretched and rode the bike for 5 min.

2 packs of Nitro and 1.5 scoops of EAA Nitro/10 grams of Glutamine postworkout

scals
01-19-12, 10:39 pm
Can't wait to see ya hit that stage again brother!

Enforcer
01-23-12, 4:09 pm
Can't wait to see ya hit that stage again brother!

Thanx brothta, I am so pumped for this one, gonna bring an even better package to the stage

Enforcer
01-23-12, 4:16 pm
12:30 PM- Worlds Gym

1 serving Animal Rage pre
1 serving Atomic 7 intra

Shoulders:
Standing BB Press: 2 warmups, 185 x 8, 225 x 12, 245 x 6, dropset 185 x 15
Standing DB Side Laterals: 4 x 10-12, double dropset x 10,10
BB Upright Rows: 3 x 10
DB Front Raises: 3 x 8-10
Supersetted:
Seated Hammer Press: 2 sets of 3pps x 15
with
Seated Machine Side Laterals: 2 x 10
Stretched

2 packs of Nitro and 1.5 scoops of EAA Nitro/10 grams of Glutamine postworkout

Enforcer
01-23-12, 4:19 pm
12:30 PM- Worlds Gym

1 serving Animal Rage pre
1 serving Atomic 7 intra

Arms:

Bi's:
Standing DB Curls: 2 warmups, 3 x 8-6, double dropset x 10,10
Seated Single Arm DB Preacher Curls: 3 x 10, dropset x 5
Standing Cable Preacher Curls: 3 x 10-15
DB Hammer Curls: 3 x 10
Strethced

Tri's:
Underhand Grip Pushdowns: 1 warmup, 3 x 10, double dropset x 10,10
BB Skulls: 3 sets of 135 x 10,10,15 (pressed out 10 reps after the last set)
DB Kickbacks: 3 x 10
Rope Pushdowns: 3 x 10
Stretched

Forearms:
DB Wrist Curls: 2 x 20

2 packs of Nitro and 1.5 scoops of EAA Nitro/10 grams of Glutamine postworkout

Enforcer
01-23-12, 4:23 pm
Weeks Out

Enforcer
01-24-12, 12:21 pm
5:30 PM- Worlds Gym- trained with Chris

1 serving Animal Rage pre
1 serving Atomic 7 intra

Back:
Narrow Grip Chins: 2 x 16
Standing Straight Arm Lat Pulldowns: 4 x 15-10, dropset x 10
One Arm DB Rows: 2 sets: 160's x 10, dropset 120's x 10
Supersetted:
Narrow Grip Pulldowns: 2 x 10,12
with
Seated Underdand Grip Pulley Rows: 2 x 10
Single Arm Hammer Strength Rows: 1 set: 3pps x 10, dropset 2pps x 8, dropset 1pps x 8 (really stretched and squeezed the 2 drops)
Wide Grip Pulldowns: 2 x 10,12
Seated Single Arm Hammer Strength Pulldowns: 2 x 10
Stretched

Rear Delts:
Reverse Peck Deck Flyes: 4 x 10, dropset x 10

2 packs of Nitro and 1.5 scoops of EAA Nitro/10 grams of Glutamine postworkout

Enforcer
01-24-12, 12:22 pm
9:30 AM- Worlds Gym

1 serving of Atomic 7 throughout

Cardio:
25 minutes on the elliptical

Enforcer
01-24-12, 12:26 pm
Meal 1: 5 egg whites, 1 whole egg, 5 ounces of ground sirlion, 1 cup of oatmeal
Meal 2: 4 egg whites, 5 ounces of chicken, 8 ounces of sweet potato
Meal 3: 12 ounces of sirlion, 3/4 cup of brown rice, 1 cup of greens
Meal 4: 12 ounces of fish (flounder), 1 cup of brown rice, 1 cup of greens
Meal 5: 3 scoops of Universal Ultra Iso Whey
Meal 6 (postworkout): 12 ounces of chicken, 3/4 cup of white rice

Enforcer
01-25-12, 12:44 pm
5:30 PM- Worlds Gym- trained with Chris

1 serving Aminal Rage pre
1 serving Atomic 7 intra

Chest:
Incline DB Press: 2 warmups, 80's x 10, 120's x 10, 160's x 12, 170's x 8, 175's x 4, dropset 110's x 12
Flat BB Bench: 225 x 10, 2 sets of 315 x 5, dropset 225 x 5, dropset 135 x 5 (all of these sets were done comign down slow and pauaing at the bottom)
Peck Deck Flyes: 3 x 10-15
Low Cable Crossovers: 2 x 12
Stretched

2 packs of Nitro and 1.5 scoops of EAA Nitro/10g of Glutamine postworkout

Enforcer
01-25-12, 12:47 pm
9:00 AM- Worlds Gym

1 serving Animal Rage pre
1 serving Atomic 7 intra

Cardio: 25 minutes on the elliptical

Calves:
Seated Calf Raises: 2 warmup,s 4 x 10-8, double dropset x 10,10
Donkey Calf Raises: 3 x 10-8
Standing Calf Raises: 3 x 8, double dropset x 10,10

Abs:
Crunches: 3 x 45
Seated In and Outs: 3 x 20
Machine Crunches: 3 x 20

2 packs of Nitro and 1 scoop of EAA Nitro/10g of Glutamine postworkout

scals
01-26-12, 11:43 am
How long will you keep the Iso Whey in the diet?

B Con
01-26-12, 12:02 pm
Give it hell my brother. You got this and are definitely making a mark on this game.

Sandman
01-26-12, 9:38 pm
First off, best of luck at your show. I was wondering if you work the day after you train legs? If so how do you deal with the soreness and such. I have a 8hr patrol shift the day after I train legs and some days by the end of my shift I can barely walk. I stop as often as possible and stretch and stay well hydrated. But some days I may only get to stop long enough to eat. Just wondering if you have any tricks? I've thought of moving my leg day, but the way I have my split now works the best with my rest days and all my other stuff.

J-Dawg
01-26-12, 10:39 pm
Meal 1: 5 egg whites, 1 whole egg, 5 ounces of ground sirlion, 1 cup of oatmeal
Meal 2: 4 egg whites, 5 ounces of chicken, 8 ounces of sweet potato
Meal 3: 12 ounces of sirlion, 3/4 cup of brown rice, 1 cup of greens
Meal 4: 12 ounces of fish (flounder), 1 cup of brown rice, 1 cup of greens
Meal 5: 3 scoops of Universal Ultra Iso Whey
Meal 6 (postworkout): 12 ounces of chicken, 3/4 cup of white rice

Looking good on the diet and training session above E. How's the weight at the moment?

C.Coronato
01-27-12, 5:12 pm
You're a freak!!

Enforcer
01-27-12, 7:18 pm
How long will you keep the Iso Whey in the diet?

Not sure, all depends on what my trainer thinks. Right now its working out great


Give it hell my brother. You got this and are definitely making a mark on this game.

Will do bro, and thanx, just doing what I can


First off, best of luck at your show. I was wondering if you work the day after you train legs? If so how do you deal with the soreness and such. I have a 8hr patrol shift the day after I train legs and some days by the end of my shift I can barely walk. I stop as often as possible and stretch and stay well hydrated. But some days I may only get to stop long enough to eat. Just wondering if you have any tricks? I've thought of moving my leg day, but the way I have my split now works the best with my rest days and all my other stuff.

Thanx bro. Yea I do work the day after doing legs. Shit, I did legs last nite at 6:30 and then went into work at 11...lol. ITs def not fun gettin in and out of the car with sore ass legs but you do what you gotta do. DOnt really have any tricks, just really bare down and push thru thats about it


Looking good on the diet and training session above E. How's the weight at the moment?

Thanx J, right now siting at 251


You're a freak!!

Lol, I wish bro, just trying to keep up with guys like urself

Enforcer
01-27-12, 7:24 pm
6:30 PM- Worlds Gym- trained with Chris

1 serving Aminal Rage pre
1 serving Atomic 7 intra

Legs:
Warmup: 5 minutes on the bike
Supersetted:
Cable Kickbacks: 2 x 15
with
Cable Leg Curls: 2 x 15
Inverted Leg Press (feet close together and pushed with my heels to hit the hams): 3 x 15-10, dropset x 15
Supersetted:
Lying Leg Curls: 2 x 12
with
Leg Hip Lifts (feet on a medicine ball): 2 x 12 (held each last rep for 10 seconds)
Single Leg Seated Curls:
1st set: 10, dropset x 12, dropset x 12
2nd set: 8, dropset x 10, dropset x 10

Smith Machine Single Leg Lunges: 3 x 15-10
Single Leg Extensions: 3 x 10-12, dropset x 20
Single Leg Press: 3 x 10, dropset x 20
Single Leg Inverted Press: 3 x 10, dropset x 20

Stretched, headed home for a meal, then it was off to work

2 packs of Nitro and 1.5 scoops of EAA Nitro/10g of Glutamine postworkout

Enforcer
01-28-12, 4:07 pm
6:30 PM- Worlds Gym- trained with Chris

1 serving Aminal Rage pre
1 serving Atomic 7 intra

Shoulders:
Seated Smith Press: 2 warmups, 225 x 10, 275 x 15, dropset 205 x 12, 325 x 6, dropset 275 x 6, dropset 225 x 6
Seated Single Arm DB Press: 2 x 10-15
Standing Machine Side Laterals: 1 x 15, double dropset x 10,10, 1 x 10, double dropset x 8,10
DB Front Raises (palm facing up): 3 x 10
Supersetted:
Seated Machine Side Laterals: 2 x 10, drospet x 10
with
Standing BB Front Raises: 2 x 12
DB Shrugs: 3 x 10, triple dropset x 10,10,10
Stretched

Cardio: 25 minutes on the elliptical

2 packs of Nitro and 1.5 scoops of EAA Nitro/10g of Glutamine postworkout

Enforcer
01-28-12, 4:09 pm
9:00 AM- Worlds Gym

1 serving of Atomic 7 intra

Cardio: 20 minutes on the stairmaster

Abs:
Hanging Straight Leg Raises: 3 x 15
Hanging Bent Leg Raises: 3 x 15

Enforcer
01-29-12, 6:09 pm
5:00 PM- Worlds Gym

1 serving Aminal Rage pre
1 serving Atomic 7 intra

Arms:

Tri's:
Rope Pushdowns: 2 warmups, 3 x 10, dropset x 10
Underhand Grip Pushdowns: 3 x 10
Smith Machine Close Grip Bench: 135 x 15, 2 sets of 225 x 10, 315 x 12
Seated Machine Extensions: 3 x 10
Dips: 1 x 20
Stretched

Bi's:
Seated Machine Preacher Curls: 2 warmups, 3 x 10
DB Preacher Curls: 3 x 10
Seated DB Curls: 3 x 8-10
Stading Cambered Bar Curls: 3 x 10, dropset x 10
Close Grip Straight Bar Cable Curls: 1 x 20
Stretched

2 packs of Nitro and 1.5 scoops of EAA Nitro/10g of Glutamine postworkout

Enforcer
01-29-12, 6:10 pm
9:30 AM- Worlds Gym

1 serving of Atomic 7 throughout

Cardio: 25 minutes on the elliptical

Abs:
Sit Ups: 3 x 20
Machine Crunches: 3 x 20, double dropset x 15,15

C.Coronato
01-30-12, 5:52 pm
Lol, I wish bro, just trying to keep up with guys like urself

No need to be modest amongst family brother! lol

B Con
01-31-12, 5:37 pm
Keep giving it hell E. Killing it. I'm bout to start incorporating more ab/cardio days myself as I cut down for the summer haha.

Firedrake
02-01-12, 3:08 pm
Looks like solid training, brother!

Universal Rep
02-01-12, 3:10 pm
How'd I miss this thread... ?

Enforcer
02-01-12, 3:42 pm
No need to be modest amongst family brother! lol

Very true, thats just my style


Keep giving it hell E. Killing it. I'm bout to start incorporating more ab/cardio days myself as I cut down for the summer haha.

Will do brothat. Lol, nice got to get that beach body ready- maybe a Jersey Shore road trip? lol


Looks like solid training, brother!

You know it bro, 2012 is my year


How'd I miss this thread... ?

That is a very good question

Enforcer
02-01-12, 3:47 pm
5:30 PM- Worlds Gym

1 serving Aminal Rage pre
1 serving Atomic 7 intra

Back:
Chins: 3 x 10
Pulldowns: 1 feel set, 4 x 10-15, double dropset x 10,10
Lying T-Bar Rows: 3 x 8-12, dropset x 10
Bent Over BB Rows: 3 x 10
Seated Pulley Rows: 3 x 8-15, dropset x 10
Pulldowns (used a different style bar): 3 x 10
Seated Hammer Rows: 2 x 10
Standing Lat Pulldowns: 2 x 10
Strethced

Rear Delts:
Bent Over DB Laterals: 3 x 10-8
Reverse Peck Deck Flyes: 3 x 10

2 packs of Nitro and 1.5 scoops of EAA Nitro/10g of Glutamine postworkout

Enforcer
02-01-12, 3:53 pm
5:30 PM- Worlds Gym- trained with Chris

1 serving Aminal Rage pre
1 serving Atomic 7 intra

Chest:
Incline DB Flyes: 2 warmup, 1 feel set before beginning my drop sets
One Giant Dropset Using Three Different Angled Benches (first two set with DB's and the last with the Cables):
1st set: 90's, dropset 65's, dropset to the cables
2nd set: 100's, dropset 75's, dropset to the cables

Flat BB Bench: 135 x 15
1st set: 235 x 20, dropset 185 x 15, dropset 135 x 8 (set with 135 was done with a pause at the bottom and top)
2nd set: 235 x 15, dropset 185 x 10, dropset 135 x 6

Supersetted:
Peck Deck Flyes: 2 x 15
with
Seated Low Cable Crossovers: 2 x 12

DB Pullovers: 2 x 10
Stretched

Cardio: 25 minutes on the elliptical

2 packs of Nitro and 1.5 scoops of EAA Nitro/10g of Glutamine postworkout

Enforcer
02-01-12, 3:55 pm
10:30 AM- Worlds Gym

1 serving of Atomic 7 intra

Cardio: 20 minutes on the stairmaster

Calves:
Standing Calf Raises: 2 warmups x 20, 5 x 8, double dropset x 20,20
Donket Calf Raises: 4 x 10-8, dropset x 20

Abs:
Crunches: 3 x 45
Seated In and Outs: 3 x 20
Machine Crunches: 2 x 30

2 packs of Nitro post

Enforcer
02-01-12, 4:03 pm
Meal 1: 5 egg whites, 1 whole egg, 5 ounces of ground sirlion, 1 cup of oatmeal
Meal 2: 4 egg whites, 5 ounces of chicken, 6 ounces of sweet potato
Meal 3: 10 ounces of sirlion, 3/4 cup of brown rice, 3/4 cup of greens
Meal 4: 12 ounces of fish (flounder), 3/4 cup of brown rice, 3/4 cup of greens
Meal 5: 3 scoops of Universal Ultra Iso Whey
Meal 6 (postworkout): 12 ounces of chicken, 3/4 cup of white rice

B Con
02-02-12, 12:50 pm
Diet looks on point. Damn. Good work E.

Enforcer
02-02-12, 1:11 pm
Diet looks on point. Damn. Good work E.

Thanx bro, 9.5 weeks out, feeling great, much bigger and harder than last year already

B Con
02-02-12, 1:12 pm
Thanx bro, 9.5 weeks out, feeling great, much bigger and harder than last year already

That's what she said


Haha sorry walked into that one. That's what I call a great off season. Definitely makes the world of a difference keeping shit clean.

Universal Rep
02-02-12, 1:19 pm
That is a very good question

Been rectified...

Good luck, E... After this, you oughta enter a powerliftin' meet with some of the boys from Corporate.

Enforcer
02-02-12, 1:29 pm
That's what she said


Haha sorry walked into that one. That's what I call a great off season. Definitely makes the world of a difference keeping shit clean.

Lol, nice bro, and thats what they would say back at that strip club...lmao. Def. had a great offseason, keeping the diet clean and just adding in more food was a huge plus


Been rectified...

Good luck, E... After this, you oughta enter a powerliftin' meet with some of the boys from Corporate.

Thanx bro. And I may just have to do that, the thought has crossed my mind already

Big C
02-02-12, 2:03 pm
Ahhh good ol Godfathers, I missed out on coffee and babes that night.

Keep it goin E, lookin forward to your continued progress. You have come a helluva long way.

naturalguy
02-02-12, 4:11 pm
Been rectified...

Good luck, E... After this, you oughta enter a powerliftin' meet with some of the boys from Corporate.




Thanx bro. And I may just have to do that, the thought has crossed my mind already

Enforcer would do well in powerlifting

Universal Rep
02-02-12, 4:23 pm
Lol, nice bro, and thats what they would say back at that strip club...lmao. Def. had a great offseason, keeping the diet clean and just adding in more food was a huge plus



Thanx bro. And I may just have to do that, the thought has crossed my mind already


Enforcer would do well in powerlifting


Agreed.

Think you'd do a lot of damage and mebbe give G a run for the money... A little fire if ya will.

deanna7272
02-02-12, 7:09 pm
Ahhh good ol Godfathers, I missed out on coffee and babes that night.
.

So proud to hear that THAT is how you guys remember your visit... Grrrr...lmao

Enforcer
02-03-12, 10:03 pm
Ahhh good ol Godfathers, I missed out on coffee and babes that night.

Keep it goin E, lookin forward to your continued progress. You have come a helluva long way.

It is a night that will never be forgotten


Enforcer would do well in powerlifting

Aww man now NG giving me a lil nudge, this may just have to happen


Agreed.

Think you'd do a lot of damage and mebbe give G a run for the money... A little fire if ya will.

Thanx U-Rep. And G, has been like a older brother to me here, just have my name mentioned near his is an honor in itself


So proud to hear that THAT is how you guys remember your visit... Grrrr...lmao

Aww D, my fav. moment of the weekend was getting to finally meet u :-)

Enforcer
02-03-12, 10:06 pm
8:30 AM- Worlds Gym

1 serving of Atomic 7 throughout

Cardio: 25 minutes on the elliptical

Enforcer
02-03-12, 10:10 pm
4:30 PM- Worlds Gym- trained with Chris

1 serving Aminal Rage pre
1 serving Atomic 7 intra

Legs:
Warmup: 5 minutes on the bike
Leg Extensions: 2 warmups x 20, 2 feel sets x 20, 1 x 25, triple dropset x 25,25,25
Hack Squats: 3 x 8-10
BB Squats: 135 x 15, 225 x 10, 315 x 10, 405 x 18
DB Lunges: 2 x 10 each leg
Step Ups: 3 x 10 each leg
Lying Leg Curls: 2 warmups, 4 x 8-12, double dropset x 10,10
Standing Single Leg Curls: 3 x 10 each leg
BB SLDL's: 3 x 10
Stretched

2 packs of Nitro and 1.5 scoops of EAA Nitro/10g of Glutamine postworkout

Enforcer
02-03-12, 10:21 pm
6:30 PM- Worlds Gym- trained with Chris

1 serving Aminal Rage pre
1 serving Atomic 7 intra

Shoulders:
Seated BB Military Press: 2 warmups, 225 x 10, 275 x 8, 315 x 5, 185 x 15
Standing Single Arm DB Side Laterals: 2 x 12
Standing DB Side Laterals: 2 x 8
Keg Clean and Press: 1 x 20 (pressed an additional 10 reps), 1 x 12 (pressed an additional 20 reps)
Superseted and Dropsetted:
Seated Machine Side Laterals: 2 x 15,12
with
Plate Front Raises: 2 x 12,20
BB Upright Rows: 3 x 15
Stretched

2 packs of Nitro and 1.5 scoops of EAA Nitro/10g of Glutamine postworkout .

Enforcer
02-06-12, 1:25 pm
6:30 PM- Worlds Gym

1 serving Aminal Rage pre
1 serving Atomic 7 intra

Arms:

Bi's:
Standing DB Curls: 2 warmups, 4 x 8,8,6,15
Seated Single Arm DB Preacher Curls: 3 x 10-12
Standing BB Curls: 4 x 10,10,18,10, dropset x 10
Single Arm Cable Curls: 2 x 10
Stretched

Tri's:
Underhand Grip Pushdowns: 2 warmups, 4 x 10
BB Skulls: 3 x 10
Rope Pushdowns: 4 x 10, dropset x 10
DB Kickbacks: 2 x 10
Stretched

Forearms:
Reverse BB Curls: 3 x 10

2 packs of Nitro and 1.5 scoops of EAA Nitro/10g of Glutamine postworkout

Enforcer
02-06-12, 1:27 pm
9:00 AM- Worlds Gym

1 serving of Atomic 7 throughout

Cardio: 25 minutes on the elliptical

Abs:
Hanging Bent Leg Raises: 3 x 15
Sit Ups: 3 x 15
Machine Crunches: 3 x 15

B Con
02-06-12, 3:13 pm
Solid work on all fronts E. Bringing the pain.

deanna7272
02-06-12, 4:52 pm
Aww D, my fav. moment of the weekend was getting to finally meet u :-)

Awwww.... All is forgiven... NOW we have to work on getting you back here to the Ohio Valley for Round 2...lol

J-Dawg
02-06-12, 4:55 pm
Aww man now NG giving me a lil nudge, this may just have to happen



After your bodybuilding show, next stop... A powerlifting event!

Enforcer
02-07-12, 12:43 pm
Solid work on all fronts E. Bringing the pain.

Thanx bro, you making it out to the Arnold this year?


Awwww.... All is forgiven... NOW we have to work on getting you back here to the Ohio Valley for Round 2...lol

I agree, loved training out there, had a blast the entire weekend, would love to come back out


After your bodybuilding show, next stop... A powerlifting event!

Talks have been brewing, we shall see

Enforcer
02-07-12, 12:48 pm
5:00 PM- Worlds Gym- trained with Chris

1 serving Aminal Rage pre
1 serving Atomic 7 intra

Back:
Narrow Grip Chins: 2 x 16
Supersetted:
Standing Narrow Grip Lat Pulldowns: 1 warmup, 3 x 10
with
Seated Underhand Grip Pulley Rows: 1 warmup, 3 x 10
T-Bar Rows: 4 x 10,10,12,6, dropset x 20
Seated Single Arm Hammer Rows: 3 x 10 each arm (after the last set paused 10 seconds and then hit 8 more reps both arms)
Supersetted:
Seated Lat Pulldowns: 3 x 10,12,10
with
Standinng Lat Pulldowns: 3 x 10
Deads: 225 x 10, 315 x 10, 495 x 8, 315 x 20
Stretched

Rear Delts:
Reverse Peck Deck Flyes: 4 x 10
Bent Over DB Rear Laterals: 3 x 10

2 packs of Nitro and 1.5 scoops of EAA Nitro/10g of Glutamine postworkout

deanna7272
02-07-12, 12:48 pm
I agree, loved training out there, had a blast the entire weekend, would love to come back out


Hmmmm.... Who do I need to talk to?? Lol... Actually, I DO need to hold a conversation with "the powers that be" ((I bet they LOVE to hear that....lol))

Enforcer
02-07-12, 12:49 pm
9:00 AM- Worlds Gym

1 serving of Atomic 7 intra

Cardio: 20 minutes on the stairmaster

Enforcer
02-07-12, 12:51 pm
Hmmmm.... Who do I need to talk to?? Lol... Actually, I DO need to hold a conversation with "the powers that be" ((I bet they LOVE to hear that....lol))

Lol, time to start greasing the wheels to get me back out there

Enforcer
02-07-12, 12:52 pm
Weeks Out

deanna7272
02-07-12, 12:52 pm
Lol, time to start greasing the wheels to get me back out there

Gonna work my magic....

Universal Rep
02-07-12, 1:19 pm
I feel this journey needs some vids...

Enforcer
02-08-12, 7:09 pm
Gonna work my magic....

Nice, keep me posted


I feel this journey needs some vids...

The only thing is I lack that of a camera

Enforcer
02-08-12, 7:13 pm
1:00 PM- Worlds Gym

1 serving Aminal Rage pre
1 serving Atomic 7 intra

Chest:
Incline DB Press: 2 warmups, 80's x 10, 120's x 10, 130's x 10, 160's x 10, 100's x 15
Incline BB Press: 2 sets of 225 x 10 done strict and with a pause and 1 set of 225 x 20 touch and go
Flat DB Press: 3 x 10-8, dropset x 10
Cable Crossovers: 3 x 10
Stretched

Calves:
Seated Calf Rasises: 2 warmups, 5 x 8, double dropset x 10,10

2 packs of Nitro and 1.5 scoops of EAA Nitro/10g of Glutamine postworkout

Enforcer
02-08-12, 7:15 pm
2:00 PM- Worlds Gym

1 serving of Atomic 7 throughout

Cardio: 25 minutes on the elliptical

Abs:
Triset:
Lying Incline in and Outs: 3 x 15
with
Hanging Straight Leg Raises: 3 x 15
with
Seated In and Outs: 3 x 15

Enforcer
02-10-12, 11:22 am
I feel this journey needs some vids...

The boys from Corporate need to come swing by Worlds sometime

Enforcer
02-10-12, 12:34 pm
6:00 PM- Worlds Gym

1 serving Aminal Rage pre
1 serving Atomic 7 intra

Legs:
Warmup: 5 miuntes on the bike
Leg Extenions: 2 warmups x 30,20
Supersetted:
Leg Extenions: 4 x 10-30
with
Single Leg Extenions: 4 x 10
Leg Press: 4 x 8-10
BB Front Squats: 135 x 15, 2 sets of 225 x 8, 315 x 8
Lying Hamstring Curls: 1 warmup, 3 x 20
Seated Hamstring Curls: 4 x 10-8
Standing Single Leg Curls: 4 x 10-8
Walking Bodyweight Lunges with a kickback: 2 x 12 each leg
Walking Bodyweight Lunges: 1 x 24 each leg

Stretched and rode the bike for a few more min.

2 packs of Nitro and 1.5 scoops of EAA Nitro/10g of Glutamine postworkout

Enforcer
02-10-12, 12:35 pm
9:00 AM- Worlds Gym

1 serving of Atomic 7 throughout

Cardio: 25 minutes on the elliptical

Enforcer
02-11-12, 2:47 pm
4:30 PM- Worlds Gym- trained with Chris

1 serving Aminal Rage pre
1 serving Atomic 7 intra

Shoulders:
Seated DB Side Laterals: 2 warmups, 2 x 12
Standing DB Side Laterals: 3 x 10-6, dropset x 20
Seated DB Press: 5 x 10-4, double dropset x 8,6
Supersetted:
BB Front Raises (wide grip): 2 x 15-12
with
45 Pound Plate Front Raises (narrow grip): 2 x 15
Standing DB Single Arm Side Laterals: 2 x 12
Seated Hammer Press: 1 set x 100 reps: done with a 45+25 on each side: 15 second rests: 1 x 40, 1 x 20, 1 x 20, 1 x 20
DB Shrugs: 3 x 10
Stretched

Abs:
Machine Crunches: 3 x 20

2 packs of Nitro and 1.5 scoops of EAA Nitro/10g of Glutamine postworkout

Enforcer
02-13-12, 11:40 am
5:30 PM- Worlds Gym

1 serving Aminal Rage pre
1 serving Atomic 7 intra

Arms:

Tri's:
Rope Pushdowns: 2 warmups, 3 x 10, dropset x 10
Close Grip Pushdowns: 3 x 10
Dips: 3 x 15
Preacher Bar Skulls: 3 x 10, then pressed out 10 after the last set
Single Arm Underhand Grip Pushdowns: 3 x 10
Stretched

Bi's:
Seated Machine Preacher Curls: 2 warmups, 3 x 10
Standing DB Hammer Curls: 3 x 10
Seated BB Preacer Curls: 3 x 10
DB Concentration Curls: 3 x 10
Standing BB Curls: 3 x 10
Standing DB Curls: 3 x 10
Stretched

2 packs of Nitro and 1.5 scoops of EAA Nitro/10g of Glutamine postworkout

Enforcer
02-13-12, 11:41 am
9:00 AM- Worlds Gym

1 serving of Atomic 7 throughout

Cardio: 25 minutes on the elliptical

Calves:
Standing Calf Raises: 2 warmups, 5 x 20-8
Seated Calf Raises: 5 x 8-20, dropset x 10

2 packs of Nitro and 1 scoop of EAA Nitro/10g of Glutamine postworkout

Enforcer
02-13-12, 11:42 am
Weeks Out

Enforcer
02-13-12, 11:42 am
9:00 AM- Worlds Gym

1 serving of Atomic 7 throughout

Cardio: 25 minutes on the elliptical

deanna7272
02-13-12, 6:04 pm
Weeks Out

Countdown is passing quickly... Glad to see you're hanging in there and strong as ever...

Enforcer
02-16-12, 11:49 am
Countdown is passing quickly... Glad to see you're hanging in there and strong as ever...

It really is, working alot helps the weeks go by even faster. Thanx D, and thank u for the continued support

Enforcer
02-16-12, 11:54 am
1:00 PM- Worlds Gym- trained with my trainer Chris

1 serving Atomic 7 intra

Back:
Chins: 3 x 10
Lat Pulldowns: 5 x 10-15
Bent Over BB Rows: 225 x 10, 315 x 10, 405 x 10, dropset 275 x 15
Supersetted:
Hammer Strength Pulldonws: 2 x 10
with
Standing Lat Pulldowns: 2 x 10
Supersetted:
Seated Hammer Strength Rows: 2 x 10
with
Seated Pulley Rows: 2 x 10
Supersetted:
Narrow Grip Pulldowns: 2 x 10
with
Standing Narrow Grip Pulldowns: 2 x 10
Stretched

Rear Delts:
Reverse Peck Deck Flyes: 4 x 10
Seated DB Rear Laterals: 4 x 10

2 packs of Nitro and 1.5 scoops of EAA Nitro/10g of Glutamine postworkout

Enforcer
02-16-12, 11:56 am
1:30 PM- Worlds Gym

1 serving Atomic 7 intra

Chest:
Flat DB Flyes: 2 warmups, 4 x 15-10
Flat BB Bench: 1 warmup, 3 x 10-8, double dropset x 10,10
Incline SMith Press: 3 x 8, dropset x 10
Incline DB Flyes: 3 x 15-10
Stretched

2 packs of Nitro and 1.5 scoops of EAA Nitro/10g of Glutamine postworkout

Enforcer
02-16-12, 11:58 am
1:30 PM- Worlds Gym

1 serving Atomic 7 intra

Cardio: 20 minutes on the stairmaster

Calves:
Seated Calf Raises: 2 warmups, 5 x 8, double dropset x 20,20
Donkey Calf Raises: 5 x 8, dropset x 20
Standing Bodyweight Calf Raises: 3 x 10

Abs (Giant Set):
Sit Ups: 3 x 15
Lying Incline In and Outs: 3 x 15
Machine Crunches: 3 x 15
Hanging Bent Leg Raises: 3 x 10

2 packs of Nitro postworkout

Enforcer
02-16-12, 11:59 am
9:15 AM- Worlds Gym

1 serving of Atomic 7 throughout

Cardio: 25 minutes on the elliptical

deanna7272
02-16-12, 6:03 pm
It really is, working alot helps the weeks go by even faster. Thanx D, and thank u for the continued support

Oh how I know how work gets ya through...lol My last prep was over the summer and I thought that would be AWESOME, but not having a schedule and nothing "fun" to pass the time, time crept and I felt a little scattered...

Keep up the great work... Always in your corner....

Enforcer
02-17-12, 3:51 pm
Oh how I know how work gets ya through...lol My last prep was over the summer and I thought that would be AWESOME, but not having a schedule and nothing "fun" to pass the time, time crept and I felt a little scattered...

Keep up the great work... Always in your corner....

I couldnt only imagine, and thanx D, your support means alot

Enforcer
02-17-12, 4:01 pm
5:30 PM- Worlds Gym- trained with my trainer Chris

1 serving Atomic 7 intra

Legs:
Warmup: 5 minutes on the bike
Lying Leg Curls: 2 warmups, 4 x 20
Leg Press (feet close together and pushed with my heels to hit my hams): 3 x 12-10
Supersetted:
Cable Kickbacks: 2 x 15
with
Hip Lifts (feet on a medicine ball): 2 x 15
Smith Machine Lunges: 3 x 12-10
Single Leg Extenions: 3 x 12-10, then hit the stack with both legs after the last set x 25
Single Leg Press: 3 x 10-8, then hit both legs with a heavier weight x 30
Power Squats: 3 x 10-20

Stretched and rode the bike for a few more min.

2 packs of Nitro and 1.5 scoops of EAA Nitro/10g of Glutamine postworkout

Enforcer
02-17-12, 4:04 pm
1:00 PM- Worlds Gym- trained with my trainer Chris

1 serving Atomic 7 intra

Shoulders:
Standing BB Press: 2 warmups, 185 x 8, 225 x 12, 245 x 8, 185 x 15
Standing DB Side Laterals: 40's x 10, 60's x 10, dropset 50's x 10, dropset 40's x 10, 80's x 8
Seated Smith Behind the Neck Press: 3 x 8-4
Supersetted:
Seated Machine Side Laterals: 3 x 12-10
with
BB Front Raises: 3 x 12
Supersetted:
Upright Rows with a 45 pound Plate: 2 x 15
with
Wide Grip BB Upright Rows: 2 x 15
Stretched

2 packs of Nitro and 1.5 scoops of EAA Nitro/10g of Glutamine postworkout

Enforcer
02-20-12, 2:15 pm
5:30 PM- Worlds Gym

1 serving Atomic 7 intra

Arms:

Bi's:
Seated DB Single Arm Preacher Curls: 2 warmups, 3 x 10, dropset x 10
Standing DB Curls: 3 x 10-12
Standing BB Curls: 3 x 10, dropset x 10
Stretched

Tri's:
Rope Pushdowns: 2 warmups, 3 x 10, dropset x 10
Smith Machine Close Grip Bench: 2 sets of 225 x 10, 315 x 10
Rope Kickbacks: 3 x 10, dropset x 10
Stretched

2 packs of Nitro and 1.5 scoops of EAA Nitro/10g of Glutamine postworkout

Enforcer
02-21-12, 12:08 am
5:30 PM- Worlds Gym- trained with my trainer Chris

1 serving Animal Rage pre
1 serving Atomic 7 intra

Back:
Chins: 3 x 10
Pulldonws: 1 feel set, 3 x 10,20,15, dropset x 10
One DB Rows: 2 sets: 160's x 10, dropset 130's x 8, dropset 105's x 8
Supersetted:
T-Bar Rows: 2 x 10,15
with
Seated Pulley Rows: 2 x 10
One Arm Hammer Strength Pulldowns: 2 sets: 10, dropset x 10, dropset x 10
Standing Lat Pulldowns: 2 x 10,15
Stretched

Rear Delts:
Reverse Peck Deck Flyes: 4 x 10, dropset x 10
Rope Pulls: 4 x 10

2 packs of Nitro and 1.5 scoops of EAA Nitro/10g of Glutamine postworkout

Enforcer
02-21-12, 12:09 am
Weeks Out

naturalguy
02-21-12, 9:16 am
Weeks Out

Coming down the home stretch.

What are you going to do as far as dieting at the Arnold, are you bringing your food with you?

Enforcer
02-21-12, 4:04 pm
Coming down the home stretch.

What are you going to do as far as dieting at the Arnold, are you bringing your food with you?

Yup yup, and yes I am gonna cook em all the two days prior and bring em along, no fuckin around, not missing any meals

scals
02-22-12, 12:54 am
Looking forward to seeing ya at the Arnold!

Enforcer
02-22-12, 12:29 pm
Looking forward to seeing ya at the Arnold!

Me too bro, its been a while, def need to catch up

Enforcer
02-22-12, 12:35 pm
9:00 AM- Worlds Gym

1 serving Atomic 7 throughout

Cardio: 30 minutes on the elliptical

Abs:
Supersetted:
Weighted Sit Ups: 3 x 20
with
Lying Incline In and Outs: 3 x 20
Machine Crunches: 3 x 20, double dropset x 20,20

Enforcer
02-22-12, 12:38 pm
5:30 PM- Worlds Gym- trained with my trainer Chris

1 serving Animal Rage pre
1 serving Atomic 7 intra

Chest:
Incline BB Press: 2 warmups, 2 sets of 225 x 10, 315 x 12, 405 x 2, dropset 275 x 8, dropset 225 x 6, dropset 135 x 10
Flat Hammer Press: 4 x 10,10,9,15, dropset x 10
Incline DB Flyes: 2 sets: 70's x 8, dropset 60's x 8, dropset 50's x 8
Supersetted:
Peck Deck Flyes: 2 x 15
with
Low Cable Crossovers: 2 x 15
Strethed

Calves:
Seated Calf Raises: 2 warmups, 5 x 10-8, triple dropset x 15,15,15
Standing Calf Raises: 4 x 8, dropset x 20

2 packs of Nitro and 1.5 scoops of EAA Nitro/10g of Glutamine postworkout

Enforcer
02-22-12, 12:42 pm
9:30 AM- Worlds Gym

1 serving Atomic 7 throughout

Cardio: 25 minutes on the stairmaster

Enforcer
02-22-12, 12:48 pm
Weights: 248

Diet:
Meal 1: 6 egg whites, 5 ounces ground sirlion, 3/4 cup of oatmeal
Meal 2: 4 egg whites, 4 ounces of chicken, 6 ounces of sweet potato
Meal 3: 9 ounces of sirlion, 3/4 cup of brown rice, 3/4 cup of green beans
Meal 4: 12 ounces of flounder, 7 ounces of sweet potato, 3/4 cup of green beans
Meal 5: 10 ounces of flounder
Meal 6: 12 ounces of chicken, 3/4 cup of white rice (postworkout)

Enforcer
02-24-12, 4:30 pm
1:30 PM- Worlds Gym- trained with my trainer Chris- I honestly cant remember how many reps or sets I did for each exercise bc it was alot of different shit- heavy weight, dropset sets, forced reps- so I am just going to list the exercises I did- legs were fuckin fried when all was said and done

1 serving Animal Rage pre
1 serving Atomic 7 intra

Legs:
Warmup: 5 minutes on the bike
Leg Extensions
Leg Press
BB Squats
BB Lunges
Invereted Leg Press (pushing with my heels to hit the hams)
Cable Kickbacks
Cable Leg Curls
Seated Leg Curls

2 packs of Nitro and 1.5 scoops of EAA Nitro/10g of Glutamine postworkout

Enforcer
02-24-12, 4:31 pm
1:30 PM- Worlds Gym

1 serving Atomic 7 throughout

Cardio: 30 minutes on the elliptical

naturalguy
02-24-12, 4:32 pm
Yup yup, and yes I am gonna cook em all the two days prior and bring em along, no fuckin around, not missing any meals

I love the dedication, props my brother

Enforcer
02-26-12, 12:42 pm
I love the dedication, props my brother

You know it bro, no fuckin around, all business here

Enforcer
02-26-12, 12:47 pm
5:30 PM- Worlds Gym

1 serving Animal Rage pre
1 serving Atomic 7 intra

Shoulders:
Seated DB Press: 2 warmups, 80's x 10, 120's x 10, 140's x 10, dropset 80's x 15
Standing DB Side Laterals: 40's x 10, 50's x 10, 60's x 15, then did a set non stop: 30's x 20, 35's x 20, 40's x 20, then another set: 40's x 20, dropset x 35's x 20, dropset 30's x 20
Standing DB Front Raises: 3 x 8
Seated Hammer Press: 3pps x 20, dropset 2pps x 8, dropset 1pps x 15
BB Rear Shrugs: 3 x 15
Stretched

Calves:
Standing Calf Raises: 2 warmups, 5 x 8, dropset x 10

2 packs of Nitro and 1.5 scoops of EAA Nitro/10g of Glutamine postworkout

Enforcer
02-26-12, 12:56 pm
5:30 PM- Worlds Gym- trained with my boy Chris who is a natural pro bodybuilder

1 serving Animal Rage pre
1 serving Atomic 7 intra

Arms:

Tri's:
Pushdowns: 2 warmups, 3 x 10, dropset x 10
Underhand Grip Pushdowns: 3 x 10, dropset x 10
Close Grip Bench: 135 x 15, 225 x 15, 315 x 12, 245 x 25
Lying DB Extensions: 3 x 10m double dropset x 10,10
Stretched

Bi's:
Seated Machine Preacher Curls: 2 warmups, 3 x 10, double dropset x 6,6
Seated DB Curls: 3 x 8
Standing BB Curls: 3 x 10, double dropset x 10,10
Single Arm DB Preacher Curls: 2 x 10
Stretched

Abs:
Supersetted:
Crunches: 3 x 30
with
Seated In and Outs: 3 x 20

2 packs of Nitro and 1.5 scoops of EAA Nitro/10g of Glutamine postworkout

Enforcer
02-26-12, 12:57 pm
9:00 AM- Worlds Gym

1 serving Atomic 7 throughout

Cardio: 30 minutes on the elliptical .

B Con
02-27-12, 11:32 am
Way to get in that cardio. And damn man how many people can say they are X amount of weeks out and still hitting 140s for 10 on shoulder presses.... you are not a human being.

deanna7272
02-28-12, 12:49 am
Way to get in that cardio. And damn man how many people can say they are X amount of weeks out and still hitting 140s for 10 on shoulder presses.... you are not a human being.

I'm jealous that he only has 30 minutes of cardio... (bumped up a whopping 5 minutes...lol)

Keep killing' it Bub...

Enforcer
02-29-12, 10:30 pm
Way to get in that cardio. And damn man how many people can say they are X amount of weeks out and still hitting 140s for 10 on shoulder presses.... you are not a human being.

Thanx bro, feeling great right now, def bigger and leaner this point then for the last show. Strentgh is still way up too. Hope all is well bro, make sure you keep in touch


I'm jealous that he only has 30 minutes of cardio... (bumped up a whopping 5 minutes...lol)

Keep killing' it Bub...

Lol, have to attribute it all to a great offseason where I kept a solid diet and didnt put on a bunch of shit weight. Will do, lookin forward to gettin to see you this weekend

Enforcer
02-29-12, 10:34 pm
5:30 PM- Worlds Gym- trained with my trainer Chris

1 serving Animal Rage pre
1 serving Atomic 7 intra

Back:
Weighted Chins: 3 sets until failure
Standing Lat Pulldowns: 3 x 10
Bent Over BB Rows: 225 x 10, 315 x 10, 405 x 15
Single Arm Pulley Rows: 1 x 10, dropset x 8, 1 x 10, dropset x 8
Single Arm Hammer Strength Pulldowns: 2 x 10
Supersetted:
Narrow Grip Pulldowns: 2 x 10
with
Seated Pulley Rows: 2 x 10
Stretched

Rear Delts:
Bent Over DB Laterals: 4 x 10-8
Reverse Peck Deck Flyes: 4 x 10-8

2 packs of Nitro and 1.5 scoops of EAA Nitro/10g of Glutamine postworkout

Enforcer
02-29-12, 10:34 pm
Weeks Out!

Enforcer
02-29-12, 10:36 pm
5:30 PM- Worlds Gym

1 serving Atomic 7 throughout

Cardio: 25 minutes on the stairmaster

Calves:
Seated Calf Raises: 2 warmups, 4 x 8, double dropset x 10,10
Doneky Calf Raises: 4 x 8, double dropset x 10,10

2 packs of Nitro and 1 scoop of EAA Nitro/10g of Glutamine postworkout

Enforcer
02-29-12, 10:37 pm
9:30 AM- Worlds Gym

1 serving Atomic 7 throughout

Cardio: 30 minutes on the elliptical

Enforcer
02-29-12, 10:42 pm
5:30 PM- Worlds Gym

1 serving Animal Rage pre
1 serving Atomic 7 intra

Warmup: 5 minutes on the bike

Hams:
Seated Leg Curls: 2 warmups, 3 x 10-15, double dropset x 10,10
Seated Single Leg Curls: 3 x 10-15, double dropset x 10,10
Lying Leg Curls: 4 x 20-8, dropset x 10
BB Stiff Leg Deads: 135 x 10, 185 x 10, 225 x 10, 315 x 8, 405 x 6, dropset 225 x 8
Standing Single Leg Curls: 2 x 10
Stretched

Quads:
Leg Extensions: 2 warmups, 3 x 10-15, double dropset x 10,10
Single Leg Extensions: 3 x 10-15, double dropset x 10,10
Single Leg Press: 3 x 8, then after the last set of 8, kept the weight the same and hit both legs x 20
Hack Squats: 2pps x 10, 3pps x 10, 5pps x 8
Stretched

2 packs of Nitro and 1.5 scoops of EAA Nitro/10g of Glutamine postworkout

B Con
03-01-12, 3:16 pm
weeks out!

you got this shit!

Shukin
03-01-12, 3:30 pm
If I don't have to work I'd like to come out and support you.

Enforcer
03-05-12, 2:35 pm
you got this shit!

Thanx brothat, got my eye on the prize


If I don't have to work I'd like to come out and support you.

Thanx bro, the more support the better, it would be greatly appreciated

Enforcer
03-05-12, 2:39 pm
7:00 PM- Metro Fitness- trained with Madcat

1 serving Animal Rage pre

Shoulders:
Seated Smith Press: 2 warmups, 2 sets of 225 x 10, 315 x 10, 275 x 12, dropset 185 x 8, dropset 135 x 10
Standing DB Side Laterals: 3 x 10, dropset x 10, 1 x 10, dropset x 10
BB Front Raises: 3 x 10
Seated Machine Side Laterals: 3 x 10, dropset x 10
Seated Hammer Press: 2 x 10-13
BB Uprigth Rows: 3 x 10
Stretched

Abs:
Supersetted:
Hanging Straight Leg Raises: 3 x 15
with
Handing Bent Leg Raises: 3 x 15
Crunches: 2 x 30

2 packs of Nitro postworkout

Enforcer
03-05-12, 2:42 pm
7:30 PM- Metro Fitness- trained with G Diesel and Aggression

1 serving Animal Rage pre

Chest:
Incline BB Press: 2 warmups, 2 sets of 225 x 10, 315 x 10, 275 x 12, dropset 225 x 6
Decline Hammer Press: 4 x 10-8
Seated Machine Press: 3 x 10, dropset x 15
Flat DB Flyes: 3 x 10
Dips: 3 x 15
Stretched

Cardio: 15 minutes on the stairclimber

2 packs of Nitro postworkout

Enforcer
03-05-12, 2:47 pm
7:00 PM- Metro Fitness- National ABC- trained with Big C

1 serving Animal Rage pre

Arms:

Tri's:
Rope Pushdowns: 2 warmups, 3 x 10, dropset x 10
Straight Bar Pushdowns: 3 x 10, double dropset x 8,8
Seated Machine Extensions: 3 x 10
Single Underhand Grip Pushdowns: 3 x 10, dropset x 10
Stretched

Bi's:
Seated Single Arm Machine Preacher Curls: 2 warmups, 3 x 10-8, double dropset x 8,8
Standing DB Curls: 3 x 10-15
Seated DB Concentration Curls: 3 x 10 each arm
Standing BB Curls: 3 x 10
Stretched

Forearms:
Reverse BB Curls: 3 x 10

Calves:
Seated Machine Raises: 1 warmup, 4 x 8
Standing Machine Raises: 4 x 8, double dropset x 20,20

Cardio: 15 minutes on the stair climber

2 packs of Nitro postworkout

Enforcer
03-05-12, 2:48 pm
Back from the Arnold weekend and its back to fuckin business in here, 5 more weeks, whos gonna be the last man standing?

Enforcer
03-05-12, 2:49 pm
9:30 AM- Worlds Gym

1 serving of Atomic 7 throughout

Cardio: 30 minutes on the elliptical

Abs:
Machine Crunches: 3 x 30, dropset x 30
Seated In and Outs: 3 x 30

Big C
03-05-12, 5:16 pm
Yo my large brother it was an absolute honor training 1 on 1 with you at the ABC. I wish I had a big dude to push me all the time but hopefully I will carry the momentum over to my future workouts. I know you will do well at your national qualifier b/c you put 110% into everything you do. Keep in touch..

Enforcer
03-06-12, 2:11 pm
Yo my large brother it was an absolute honor training 1 on 1 with you at the ABC. I wish I had a big dude to push me all the time but hopefully I will carry the momentum over to my future workouts. I know you will do well at your national qualifier b/c you put 110% into everything you do. Keep in touch..

The honor was all mine bro, you truly are one large individal who helps push me every day. Thanx brotha, was great to see you once again and def keep in touch

Enforcer
03-06-12, 2:14 pm
5:30 PM- Worlds Gym- trained with my trainer Chris

1 serving Animal Rage pre
1 serving Atomic 7 intra

Rear Delts:
Reverse Peck Deck Flyes: 2 warmups, 4 x 10
Bent Over DB Laterals: 4 x 10

Back:
Standing Straight Arm Lat Pulldowns: 2 warmups, 3 x 10
T-Bar Rows: 2 x 10, 1 x 10, double dropset x 10,10, 1 x 8, double dropset x 8,8
Supersetted:
Seated Hamme Rows: 3 x 10
with
Seated Wide Grip Pulley Rows: 3 x 10
Supersetted:
Seated Pulldowns: 3 x 10
with
Standing Narrow Grip Pulldowns: 3 x 10
Deads: 225 x 5, 315 x 10, 405 x 15
Stretched

2 packs of Nitro and 1.5 scoops of EAA Nitro/10g of Glutamine postworkout

Enforcer
03-06-12, 2:16 pm
9:00 AM- Worlds Gym

1 serving Atomic 7 throughout

Cardio: 25 minutes on the stairmaster

Calves:
Leg Press Raises: 1 warmup, 5 x 8, dropset x 20
Donkey Calf Raises: 3 x 8, dropset x 20

2 packs of Nitro postworkout

scals
03-07-12, 4:19 pm
Looking huge this weekend bro! Best of luck, and always good to see ya!

Enforcer
03-08-12, 10:32 pm
Looking huge this weekend bro! Best of luck, and always good to see ya!

Thanx brotha, was great to see you too and shoot the shit. Lookin forward to seeing you agan, keep killin it

Shukin
03-08-12, 10:43 pm
How is your prep going E?

Enforcer
03-08-12, 10:46 pm
5:30 PM- Worlds Gym- trained with my trainer Chris

1 serving Animal Rage pre
1 serving Atomic 7 intra

Chest:
Incline DB Flyes: 2 warmups
2 sets (all done till failure):
1st set: 80's, dropset 60's, dropset 50's
2nd set: 90's, dropset 65's, dropset 50's

Incline Smith Press: 135 x 15, 225 x 10, 315 x 12, dropset 225 x 7, dropset 135 x 10
Flat Hammer Press (first two sets done single arm): 3 x 12-10
Low Cable Crossovers (first two sets done single arm): 3 x 15-10
Stretched

2 packs of Nitro and 1.5 scoops of EAA Nitro/10g of Glutamine postworkout

Enforcer
03-08-12, 10:51 pm
5:30 PM- Worlds Gym

1 serving Atomic 7 throughout

Cardio: HIT cardio, 15 minutes on the bike (5 min. warmup, then 5 times thru 1 minute hard, 30 seconds easy, 2 minute cooldown)

Abs:
Giant Set (3 sets):
Sit Ups: 15 reps
Lying Incline In and Outs: 15 reps
Machine Crunches: 15 reps
Hanging Straight Leg Raises: 15 reps

Lying Leg Raises: 3 x 20

2 packs of Nitro post

Enforcer
03-08-12, 10:55 pm
5:30 PM- Worlds Gym- trained with my trainer Chris

1 serving Animal Rage pre
1 serving Atomic 7 intra

Warmup: 5 miuntes on the bike

Hams:
Seated Single Leg Curls: 2 warmups, 1 x 15, dropset x 15, 1 x 15, dropset x 15
Stiff Legged Deads: 135 x 10, 185 x 10, 225 x 10, 315 x 15
Supersetted:
Cable Kickbacks: 3 x 15-10
with
Cable Leg Curls: 3 x 15-10

Quads:
Smith Machine Split Squats: 1 warmup, 2 x 10
Single Leg Extensions Supersetted with Regular Leg Extensions: 2 x 15 single leg, 1 x 10 single, then to the stack with both legs x 20, 1 x 10 single, then both with the stack x 15
Hack Squats: 2pps x 10, 4pps x 15, dropset 3pps x 8
Single Leg Lying Leg Press: 3 x 10 each leg
BB Squats: 135 x 10, 225 x 10, 315 x 5, 405 x 10, dropset 225 x 15

Stretched and rode the bike for a few min.

2 packs of Nitro and 1.5 scoops of EAA Nitro/10g of Glutamine postworkout

Enforcer
03-09-12, 12:06 pm
9:30 AM- Worlds Gym

1 serving Atomic 7 throughout

Cardio: 30 minutes on the elliptical

Madcat
03-09-12, 12:13 pm
Looking solid man, keep putting in the time and work! Looking for some great shots from the show.

Enforcer
03-09-12, 12:14 pm
Just under a month away now:

Meal 1: 6 egg whites, 5 ounces ground sirlion, 3/4 cup of oatmeal
Meal 2: 4 egg whites, 5 ounces of chicken, 6 ounces of sweet potato
Meal 3: 9 ounces of sirlion, 7 ounces of sweet potato, 1 cup of asparagus
Meal 4: 12 ounces of flounder, 7 ounces of sweet potato, 1 cup of asparagus
Meal 5: 10 ounces of flounder
Meal 6: 12 ounces of chicken, 3/4 cup of white rice

Enforcer
03-09-12, 12:14 pm
Looking solid man, keep putting in the time and work! Looking for some great shots from the show.

Thanx brotha, will do, under a month out now, nothin is gonna stop me.

B Con
03-09-12, 3:28 pm
Getting close to crunch time. You got this brother. Looking lean from the Arnold pics. Big C says you killed 'em during a workout.

Chase "BIG COUNTRY" Browning
03-09-12, 3:39 pm
I dont know which one suites you better, Large and in Charge or Lean and Mean. Either way, come show day there will be plenty of broken hearts.

C.Coronato
03-09-12, 5:58 pm
Almost there bro, keep grinding it out.

Mr. Dead
03-09-12, 6:01 pm
It was great to see ya last weekend...!!! Keep on killin' it...!!!

Enforcer
03-09-12, 9:47 pm
I dont know which one suites you better, Large and in Charge or Lean and Mean. Either way, come show day there will be plenty of broken hearts.

Lol, guess Ill take either at this point...lol. Thanx brotha


Almost there bro, keep grinding it out.

Will do bro, head down and just charging forward


It was great to see ya last weekend...!!! Keep on killin' it...!!!

Great to see you too Mr. D, always appreciate the support


Getting close to crunch time. You got this brother. Looking lean from the Arnold pics. Big C says you killed 'em during a workout.

You know it brotha, under a month away now. Feeling great about the show. Lol, yeah def. put C through the ringer but hes a warrior and responded to the challenge

Enforcer
03-09-12, 9:53 pm
5:30 PM- Worlds Gym

1 serving Animal Rage pre
1 serving Atomic 7 intra

Shoulders:
Standing BB Press: 2 warmups, 185 x 10, 225 x 10, 245 x 10, dropset 185 x 10, dropset 135 x 15
Seated Machine Side Laterals: 4 x 10
BB Upright Rows: 3 x 8
DB Front Raises: 3 x 8
Seated BB Military Press: 135 x 15, 245 x 8, dropset 185 x 8, dropset 135 x 8
Standing Machine Side Laterals: 2 x 10
Stretched

Calves:
Seated Calf Raises: 2 warmups, 5 x 8, double dropset x 10,20
Leg Press Calf Raises: 5 x 10-8, double dropset x 10,20

2 packs of Nitro and 1.5 scoops of EAA Nitro/10g of Glutamine postworkout

Enforcer
03-10-12, 2:09 pm
9:00 AM- Worlds Gym

1 serving Atomic 7 throughout

Cardio: 30 minutes on the elliptical

Abs:
Supersetted:
Crunches: 3 x 60 (20 reps right hand behind head, 20 left, and 20 both)
with
Seated In and Outs: 3 x 20
Sit Ups: 2 x 15

Enforcer
03-11-12, 9:29 am
5:30 PM- Worlds Gym

1 serving Animal Rage pre
1 serving Atomic 7 intra

Arms:

Tri's:
Pushdowns: 2 warmups, 4 x 10-8, dropset x 15
Seated Behind the Head DB Extension: 3 x 10
Cambered Bar 8,8,8's (eight reps underhand, eight reps overhand wide, eight reps close): 3 sets
Dips: 2 x 20
Stretched

Bi's:
Cambered Bar 21's: 3 sets
Seated Single Arm DB Curls: 3 x 10 each arm
Standing Straight Bar Cable Curls: 3 x 10, dropset x 10
Seated Single Arm DB Hammer Curls: 2 x 10 each arm
Stretched

Then hit 2 sets of reverse BB Curls for 15 reps

2 packs of Nitro and 1.5 scoops of EAA Nitro/10g of Glutamine postworkout

Enforcer
03-12-12, 9:36 am
9:00 AM- Worlds Gym

1 serving Atomic 7 throughout

Cardio: 30 minutes on the elliptical

Enforcer
03-12-12, 12:34 pm
9:00 AM- Worlds Gym

1 serving Atomic 7 throughout

Cardio: 25 minutes on the stairmaster

B Con
03-12-12, 12:42 pm
Speaking of cardio damn son. Killing it. Is it me or does Atomic 7 just make cardio that much more bearable? Add in some eye candy and cardio ain't nothing!!! What flavor you sipping?

Enforcer
03-13-12, 3:09 pm
Speaking of cardio damn son. Killing it. Is it me or does Atomic 7 just make cardio that much more bearable? Add in some eye candy and cardio ain't nothing!!! What flavor you sipping?

Yup yup 5 days a week now. I totally agree I take a sip every 5-10 minutes, def. helps keep me sane. Right now its Juicy Watermelon for me

Enforcer
03-13-12, 3:11 pm
1:00 PM- Worlds Gym- trained with my trainer Chris

1 serving Animal Rage pre
1 serving Atomic 7 intra

Back and Rear Delts:
Chins: 3 x 10-15
Reverse Peck Deck Flyes: 5 x 15-10, dropset x 10
Pulldowns: 1 feel set, 2 x 10-15 (heavy), 2 x 10 (slow and squeezing), dropset x 10
Single Arm Pulley Rows: 1 x 10, dropset x 8, 1 x 10, dropset x 8
T-Bar Rows: 3 x 8-10, doubel dropset x 10,10
Supersetted:
Hammer Strength Pulldowns: 2 x 10-12
with
Standing Lat Pulldowns: 2 x 10
Supersetted:
V-Bar Pulldowns: 2 x 10
with
Seated Underhand Grip Pulley Rows: 2 x 10
Stretched

2 packs of Nitro and 1.25 scoops of EAA Nitro (about 50 grams of carbs)/10g of Glutamine postworkout

B Con
03-13-12, 3:50 pm
Yup yup 5 days a week now. I totally agree I take a sip every 5-10 minutes, def. helps keep me sane. Right now its Juicy Watermelon for me

Solid back session brother. Bringing the pain.

Yeah man I do the same with mine. I'm sipping the black cherry... fav flavor by far.

scals
03-13-12, 6:44 pm
Bringing it brother. Couple more weeks!

JUGGERNAUT
03-13-12, 6:48 pm
Hard as nails at the Arnold, so dial in right and you got this!

Enforcer
03-14-12, 4:05 pm
Solid back session brother. Bringing the pain.

Yeah man I do the same with mine. I'm sipping the black cherry... fav flavor by far.

Thanx brotha. Back was pumped after. The black cherry is bangin also


Bringing it brother. Couple more weeks!

You knwo it bro, 24 more days...cant wait


Hard as nails at the Arnold, so dial in right and you got this!

Thanx Juggs, def. will be dialing it all in now

Enforcer
03-14-12, 4:06 pm
1:30 PM- Worlds Gym

1 serving Atomic 7 throughout

Cardio: 20 minutes HIT on the bike

Abs:
Sit Ups: 3 x 20
Lying Incline In and Outs: 3 x 20
Machine Crunches: 3 x 20, dropset x 20

Enforcer
03-14-12, 9:28 pm
5:30 PM- Worlds Gym- trained with my trainer Chris

1 serving Animal Rage pre
1 serving Atomic 7 intra

Chest:
Incline BB Press: 135 x 20, 2 sets of 225 x 10, 315 x 14, 365 x 6, dropset 275 x 10, dropset 185 x 6, dropset 135 x 8
Incline DB Press: 70's x 10, 100's x 10, 140's x 8, 100's x 12, dropset 80's x 5
Incline Cable Flyes: 1 x 12, dropset x 12, 1 x 12, dropset x 10
Supersetted:
Peck Deck Flyes: 2 x 10,15
with
Low Cable Crossovers: 2 x 12
Stretched

Calves:
Standing Calf Raises: 2 warmups, 4 x 8
Seated Calf Raises: 4 x 8
Leg Press Calf Raises: 4 x 8

2 packs of Nitro and 1.25 scoops of EAA Nitro (about 50 grams of carbs)/10g of Glutamine postworkout

scals
03-14-12, 10:38 pm
Still strong as fuck bro

Enforcer
03-14-12, 11:22 pm
Still strong as fuck bro

Thanx bro, blasted that chest workout today, felt amazing

Enforcer
03-14-12, 11:24 pm
24 days and counting:

Meal 1: 6 egg whites, 5 ounces lean ground sirloin, 6 ounce sweet potato
Meal 2: 10 ounces of chicken, 6 ounces sweet potato
Meal 3: 9 ounces of sirloin, 7 ounce sweet potato
Meal 4: 12 ounces of flounder, 7 ounce sweet potato
Meal 5: 10 ounes of flounder
Meal 6: 12 ounces of chicken, 3/4 cup of brown rice

Big Al
03-15-12, 1:18 am
Yo,remind me a week out.I'd like to come see you,just my old ass might forget.lol

Big Al
03-15-12, 1:19 am
Are you gonna keep that nitro in all the way up??

JoshLandry
03-15-12, 8:09 am
hey brotha very motivating reading your thread!! I'm also in prep for my second year of competing and I'm super pumped just to get on stage and see the improvements from last year!! wish you nothing but the best bro and hope to see some pic of you on the stage!! Keep killing it day in day out No regrets No excuses!

Enforcer
03-15-12, 8:24 am
Yo,remind me a week out.I'd like to come see you,just my old ass might forget.lol

Will do, would be great to see you there


Are you gonna keep that nitro in all the way up??

No, this will be my last week using it, suprisingly by body digests it very well and it doesnt cause me to bloast or hold any extra water


hey brotha very motivating reading your thread!! I'm also in prep for my second year of competing and I'm super pumped just to get on stage and see the improvements from last year!! wish you nothing but the best bro and hope to see some pic of you on the stage!! Keep killing it day in day out No regrets No excuses!

Thanx bro. Nice man, yea I couldnt agree more, theres no better rush then when they announce yoru name as you step out on stage. Thanx bro and I wish you all the same with yours. I will def. post up pics from the show here. Will do, and make sure you are doing the same

Enforcer
03-15-12, 10:57 am
8:00 AM- Worlds Gym

1 serving of Atomic 7 throughout

Cardio: 30 minutes on the elliptical

Madcat
03-15-12, 5:42 pm
Getting closer man, keep pushing through. You're an inspiration to us all!

Enforcer
03-16-12, 11:43 am
Getting closer man, keep pushing through. You're an inspiration to us all!

Thanx brotha, 22 days left, nothin left to it but to do it

Enforcer
03-16-12, 11:47 am
4:30 PM- Worlds Gym- trained with my trainer Chris

1 serving Animal Rage pre
1 serving Atomic 7 intra

Quads:
Warmup: 5 minutes on the bike
Leg Extenions: 2 warmups, 2 x 10, 1 x 25, triple dropset x 25,25,25
Leg Press: 3 x 10-8, 1 x 15, double dropset x 15,15, 1 x 20, double dropset x 10,10
BB Lunges: 2 sets of 135 x 10, 185 x 10
Stretched

Hams:
Supersetted:
Cable Kickbacks: 2 x 15-10
with
Cable Curls: 2 x 15-10
BB SLDL's: 135 x 15, then hit 2 sets: 245 x 10, double dropset x 185 x 10, 135 x 10
Supersetted:
Seated Curls: 2 x 15-20
with
Lying Hip Lifts on a Medicine Ball: 2 x 12 (after teh last rep held it for 10 seconds at the top)
Stretched

2 packs of Nitro and 1.25 scoops of EAA Nitro (about 50 grams of carbs)/10g of Glutamine postworkout

Enforcer
03-16-12, 11:50 am
9:00 AM- Worlds Gym

1 serving of Atomic 7 throughout

Cardio: 30 minutes on the elliptical

Enforcer
03-16-12, 4:14 pm
1:00 PM- Worlds Gym- trained with my trainer Chris

1 serving Animal Rage pre
1 serving Atomic 7 intra

Shoulders:
Standing Machine Side Laterals: 2 warmups, 4 x 10-20, dropset x 8
Seated Smith Press: 135 x 10, 225 x 8, 315 x 10, 365 x 4, dropset 275 x 5, dropset 185 x 5
DB Front Raises (palms facing in): 40's x 8, 60's x 8, 100's x 5, dropset 75's x 6, dropset 55's x 6
Standing Single Arm DB Side Laterals: 2 x 12 each arm
Supersetted:
BB Upright Rows: 2 x 15
with
Seated Hammer Press: 2pps x 15, 3pps x 12
Stretched

2 packs of Nitro and 1.25 scoops of EAA Nitro (about 50 grams of carbs)/10g of Glutamine postworkout

Enforcer
03-18-12, 4:03 pm
6:30 PM- trained at work (working nights currently and wanted to get a few meals before training so hit it at work before my shift)- we have a full gym, pretty hardcore too, after my show gonna be training there a lil more bc I am currently moving and it wont be as easy to train at Worlds on days I work

1 serving Animal Rage pre
1 serving Atomic 7 intra

Arms:

Bi's:
Standing DB Curls: 2 warmups, 3 x 10
Standing Preacher Bar Cable Curls: 3 x 10, dropset x 15
Standing DB Hammer Curls: 3 x 8
Seated Preacher Bar Curls: 3 x 10
Stretched

Tri's:
Pushdowns: 2 warmups, 3 x 10
Smith Machine Close Grip Bench: 135 x 15, 2 sets of 225 x 10, 315 x 12
Rope Pushdowns: 3 x 10, dropset x 15
DB Kickbacks: 3 x 10
Stretched

Abs:
Crunches: 3 x 45 (15 right hand behind head, 15 left, and 15 both)
Seated In and Outs: 3 x 20

2 packs of Nitro and 1.25 scoops of EAA Nitro (about 50 grams of carbs)/10g of Glutamine postworkout

B Con
03-19-12, 4:48 pm
Three weeks to glory.

Enforcer
03-19-12, 6:19 pm
Three weeks to glory.

Hell yea 19 more days, cant fuckin wait

Enforcer
03-19-12, 6:20 pm
1:30 PM- Worlds Gym

1 serving of Atomic 7 throughout

Cardio: 30 minutes on the elliptical

Enforcer
03-19-12, 10:48 pm
5:30 PM- Worlds Gym- trained with my trainer Chris

1 serving Animal Rage pre
1 serving Atomic 7 intra

Back:
Narrow Grip Standing Lat Pulldowns: 2 warmups, 3 x 10
Seated Pulldowns: 3 x 10
Supersetted:
Hammer Strength Pulldowns: 3 x 10
with
Seated Underhand Grip Pulley Rows: 3 x 10
One Arm DB Rows: 100's x 8, 140's x 8, dropset 110's x 8, 160's x 10, dropset 110's x 10
Supersetted:
Seated Hammer Rows: 3 x 10
with
Standing Wide Grip Lat Pulldowns: 3 x 10
T-Bar Rows: 2 x 8-10, double dropset x 10,10
Stretched

Rear Delts:
Bent Over DB Laterals: 3 x 10
Reverse Peck Deck: 3 x 10

3 packs of Nitro postworkout

JoshLandry
03-20-12, 8:31 am
pretty sick workout brotha for being so close to your show!! staying pretty strong buddy that impressive. I lose a good amount of strength as I prep. How much you weighing right now? Keep up the good work my man looking forward to your stage shots

Big C
03-20-12, 11:06 am
Enforcer my man proud of all your hard work day in and day out bro. We are all behind you.

C.Coronato
03-20-12, 2:41 pm
Lets see some pics!!

Enforcer
03-20-12, 3:23 pm
pretty sick workout brotha for being so close to your show!! staying pretty strong buddy that impressive. I lose a good amount of strength as I prep. How much you weighing right now? Keep up the good work my man looking forward to your stage shots

Thanx brotha. Still feelin strong. Right now i am weighin 245. Plan to step on stage at 235. Thanx brotha, will do


Enforcer my man proud of all your hard work day in and day out bro. We are all behind you.

Thanx bro, trainign with you at the Arnold once again lit a fire under my ass. Thank you for all of the support


Lets see some pics!!

Got some on my phoen Ill have to text you

Enforcer
03-20-12, 10:24 pm
11:30 PM- Diamond Gym- trained with my boy Gunz- fuckin killed it love trainer with him- 18 days out!!!!!

1 serving Animal Rage pre
1 serving Atomic 7 intra

Chest:
Flat DB Press: 2 warmups, 100's x 10, 120's x 10, 145' x 10, 170's x 8, 175's x 6
Incline Machine Press: 2pps x 10, 3pps x 10, 4pps x 8, 5pps x 6, dropset 3pps x 6, dropset 2pps x 6
Incline DB Press: 110's x 8, 120's x 8, 145's x 4, dropset 70's x 8
Dips: 2 x 20
Supersetted:
Seated Machine Press: 2 x 15
with
Peck Deck Flyes: 2 x 15
Stretched

Calves:
Standing Machine Calf Raises: 1 warmup, 5 x 15-8, dropset x 20

3 packs of Nitro postworkout

Big Al
03-21-12, 1:47 am
Ya bro,get one of the guys to post up some pics.I would love to see how you looking.

Madcat
03-21-12, 3:31 pm
Yeah bro, love to see how things are looking, still moving serious weight though! Real close now man, can't wait to see the finished product!

B Con
03-21-12, 5:48 pm
Got some on my phoen Ill have to text you

IN for progress pic. KILLING IT!

Enforcer
03-21-12, 6:00 pm
Ya bro,get one of the guys to post up some pics.I would love to see how you looking.

My trainer takes them on his digital camera, Ill see if hell let me borrow it so I can get some pics up


Yeah bro, love to see how things are looking, still moving serious weight though! Real close now man, can't wait to see the finished product!

Yup yup feelin strong, killed chest yesterday, nothin but hardcore balls to the wall training. 17 more days!!!


IN for progress pic. KILLING IT!

Hell yea bro, 17 days left!!!!

Enforcer
03-21-12, 6:02 pm
2:30 PM- Worlds Gym

1 serving of Atomic 7 throughout

Cardio: 25 minutes on the stairmaster

Abs:
Triset (3 sets):
Sit Ups: 15 reps
Lying Incline In and Outs: 15 reps
Machine Crunches: 15 reps

Triset (3 sets):
Hanging Straight Leg Raises: 15 reps
Rope Crunches: 15 reps
Seated In and Outs: 15 reps

2 packs of Nitro post

Enforcer
03-21-12, 6:03 pm
17 days out: 243

Feelin great, so much fuller and vascular than I was for my last show, time to dial it all in and bring the complete package to the stage

deanna7272
03-21-12, 7:33 pm
17 days out: 243

Feelin great, so much fuller and vascular than I was for my last show, time to dial it all in and bring the complete package to the stage

Never a doubt...

JoshLandry
03-21-12, 7:47 pm
17 days out: 243

Feelin great, so much fuller and vascular than I was for my last show, time to dial it all in and bring the complete package to the stage


thats sick bro so your gonna be a SHW i take it?? whats your height? deff looking forward to some pics man your one strong ass mofo for being this far into prep i give you a ton of credit brotha!!

Enforcer
03-23-12, 12:02 am
Never a doubt...

Hell no, never will be


thats sick bro so your gonna be a SHW i take it?? whats your height? deff looking forward to some pics man your one strong ass mofo for being this far into prep i give you a ton of credit brotha!!

Yeah, gonna plan to step on stage at 235. Im 6'0. Thanx brotha, greatly appreciate all of the support, just helps drive me even more

Enforcer
03-23-12, 12:05 am
6:30 AM- Worlds Gym

1 serving of Atomic 7 throughout

Cardio: 20 minutes HIT on the bike

Calves:
Standing Calf Raises: 2 warmups, 4 x 8, dropset x 15
Seated Calf Raises: 3 x 8, dropset x 15
Donkey Calf Raises: 3 x 8, dropset x 15

2 packs of Nitro post

Enforcer
03-23-12, 12:09 am
5:30 PM- Worlds Gym- trained with my trainer Chris

1 serving Animal Rage pre
1 serving Atomic 7 intra

Hams and Quads:
Warmup: 5 minutes on the bike
Seated Single Leg Curls: 2 warmups, 3 x 15-20, dropset x 10
Inverted Leg Press (feet close together and pushing with my heels): 3 x 15-20, dropset x 10
DB Step Ups: 3 x 10
Lying Leg Curls: 2 x 10, dropset x 12
Smith Machine Lunges: 2 x 10
BB Squats: 135 x 15, 225 x 10, 315 x 10, 405 x 10, 495 x 12
Single Leg Press: 3 x 10-8
Supersetted:
Single Leg Extenions: 2 x 15-12
with
Leg Extensions: 2 x 15-10

Stretched and rode the bike for a few more mins.

3 packs of Nitro postworkout

B Con
03-23-12, 3:05 pm
You are going to do some serious damage in a couple weeks. My man is looking LEGIT.

JoshLandry
03-25-12, 11:03 am
ypur alomost there bro get ready to take whats yours!!

Enforcer
03-28-12, 11:25 am
You are going to do some serious damage in a couple weeks. My man is looking LEGIT.

Thanx brotha, always appreciate the constant support you give me, helps fuel the fire even more.


ypur alomost there bro get ready to take whats yours!!

Thanx bro, and you know I will, gonna go out and dominate, gonna be the last man standing

Enforcer
03-28-12, 11:26 am
9:00 AM- Worlds Gym

1 serving of Atomic 7 throughout

Cardio: 30 minutes on the elliptical

Enforcer
03-28-12, 11:28 am
5:30 PM- Worlds Gym- trained with my trainer Chris

1 serving Animal Rage pre
1 serving Atomic 7 intra

Shoulders:
Seated DB Side Laterals: 2 warmups, 3 x 10, then hit one set standing x 10, sat back down and hti a triple drop seated side lateral x 10,10,10
Seated DB Press: 1 feel set, 80's x 10, 110's x 10, 160's x 6, dropset 100's x 10, dropset 80's x 8
Supersetted:
DB Front Raises: 3 x 8
with
Standing BB Front Raises: 3 x 10
Supersetted:
BB Upright Rows: 3 x 15
with
45 pound plate upright rows: 3 x 15
Stretched

3 packs of Nitro postworkout

Enforcer
03-28-12, 11:31 am
9:00 AM- Worlds Gym

1 serving of Atomic 7 throughout

Cardio: 30 minutes on the elliptical

Abs:
Triset:
Hanging Straight Leg Raises: 3 x 15
with
Crunches: 3 x 15
with
Hanging Bent Leg Raises: 3 x 15

Triset:
Sit Ups: 3 x 15
with
Lying Incline In and Outs: 3 x 15
with
Machine Crunches: 3 x 15

2 packs of Nitro post

Enforcer
03-28-12, 11:33 am
5:30 PM- Worlds Gym- trained with my college roomate Chris

1 serving Animal Rage pre
1 serving Atomic 7 intra

Arms:

Tri's:
Pushdowns: 2 warmup, 3 x 15, dropset x 15, 1 x 15, dropset x 15
Smith Close Grip Bench: 135 x 15, 225 x 10, 315 x 12, 405 x 4, drospet 225 x 15
Incline Preacher Skulls: 3 x 15-10
Rope Pushdowns: 3 x 15
Strethced

Bi's:
Preacher Bar 21's: 3 sets
Supersetted:
Incline DB Curls: 3 x 15
with
Standing DB Hammer Curls: 3 x 8
Seated Single Arm Machine Preacher Curls: 3 x 10
Stretched

3 packs of Nitro post

Enforcer
03-28-12, 11:35 am
9:00 AM- Worlds Gym

1 serving of Atomic 7 throughout

Cardio: 30 minutes on the elliptical

Calves:
Leg Press Calf Raises: 2 warmups, 4 x 20
Seated Calf Raises: 3 x 8
Donkey Calf Raises: 3 x 8

2 packs of Nitro post

Enforcer
03-28-12, 11:41 am
3:00 PM- Worlds Gym- trained with my trainer Chris

1 serving Animal Rage pre
1 serving Atomic 7 intra

Back and Rear Delts:
Reverse Peck Deck Flyes: 2 warmups, 5 x 15-10, dropset x 15
Chins: 3 x 10

Supersetted:
Seated Pulldowns: 3 x 10
with
Standing Lat Pulldowns: 3 x 15

Supersetted:
Single Arm Cable Rows: 2 x 10-8
with
Wide Grip Cable Rows: 2 x 10

Supersetted:
Smith Machine Bent Over Rows (done on a box): 2 sets of 225 x 10, 315 x 20
with
Seated Underhand Grip Pulley Rows: 3 x 10

Supersetted:
Narrow Grip Pulldonws: 3 x 10
with
Standing Narrow Grip Lat Pulldowns: 3 x 15

Hyperextensions: 2 x 10
Stretched

3 packs of Nitro post

Enforcer
03-28-12, 11:43 am
1:00 PM- Work Gym

1 serving of Atomic 7 throughout

Cardio: 30 minutes on the elliptical

Enforcer
03-28-12, 11:44 am
1:00 PM- Work Gym

1 serving of Atomic 7 throughout

Cardio: 30 minutes on the elliptical

Abs:
Sit Ups: 2 x 15
Weighted Sit Ups: 2 x 15, dropset x 15
Supersetted:
Lying Leg Raises: 3 x 15
with
Seated In and Outs: 3 x 15

2 packs of Nitro post

C.Coronato
03-28-12, 11:46 am
Almost there bro. Keep fucking grinding. This is your time to shine.

Enforcer
03-28-12, 11:47 am
5:30 PM- Worlds Gym- trained with my trainer Chris

1 serving Animal Rage pre
1 serving Atomic 7 intra

Chest:
Incline BB Press: 2 warmups, 2 sets of 225 x 10,5, 315 x 15, 275 x 10, dropset 185 x 10, dropset 135 x 8 (last 3 sets were done with a pause at the bottom and top)

Supersetted:
Incline Cable Flyes: 3 x 10
with
Seated Low Cable Crossovers: 3 x 10

Supersetted:
Peck Deck Flyes: 3 x 12
with
Cable Crossovers: 3 x 12

Single Arm Hammer Press: 2 x 10, rested 15 seconds after the 2nd set then hit 10 more both arms, dropsetted and hit another 10

Stretched

3 packs of Nitro post

Enforcer
03-28-12, 11:50 am
9:00 AM- Worlds Gym

1 serving of Atomic 7 throughout

Cardio: 25 minutes on the stairmaster

Calves:
Seated Calf Raises: 2 warmups, 4 x 8, dropset x 20
Standing Calf Raises: 2 warmups, 4 x 8, dropset x 20

2 packs of Nitro post

Enforcer
03-28-12, 11:51 am
242- feelin great, so much more confident going into this show than the last one- 10 more days!!!!

Madcat
03-28-12, 5:49 pm
Looks like you've been busy bro, good stuff for sure. Just about home stretch man, keep up the great work!

shortstack
03-28-12, 5:52 pm
Good Luck brother. You were looking beastly at the AC. Keep pushing hard and finish it out strong.

See ya

Jeremy

Big Al
03-28-12, 10:21 pm
Finish strong!!!

Shukin
03-29-12, 9:55 am
Any progress pics?

Enforcer
03-29-12, 10:45 am
Looks like you've been busy bro, good stuff for sure. Just about home stretch man, keep up the great work!

You know it bro, always on the grind. Will do, almost there now


Good Luck brother. You were looking beastly at the AC. Keep pushing hard and finish it out strong.

See ya

Jeremy

Thanx bro, 9 days left, time to dial it all in


Finish strong!!!'

Will do, 9 more days, hoem stretch now


Any progress pics?

Not on here, sorry bro