View Full Version : Sex machine
2012...
100kgs, 5.7
5:07 PM...
time to unleash hell,
open,sit,drive,get out, earbuds in, lets rock this shit like fucking rockstars...
you are your own destiny
you are what matters in this life
never settle for second best
not with your work,your woman, your dreams, dont settle fella's
why should you?
at WHAT POINT did you become a victim?
at what point did you figure..ya know what im part of the crowd and im happy with that?
at what point did you decide to settle, to die mediocre...
its time to rise up and get whatever the hell it is you want.
its not easy, but its better than sitting back being taken for a ride...
Chest...put your children away, lock the maidens in chains, the beast is out...
flat bench bb
60kgs x 15
100kgs x 15
120kgs x 08/06
seated purestrength bench
3 pies a side
4 pies a side
3 pies + a tenner
3 pies
seated peck flyes machine
4 sets
incline db flyes
17.5kgs
30kgs x 2 sets
standing cable flyes (i go as wide as possible and bring the handles together in the middle of my chest but obviously far in front..much better than leaning over and bringing them down...no more shoulder issues! and much more pump)
3-4 sets
seated incline machine (little upward handles)
4 sets
beautiful
chest pumped to 51.5 inches baby!
G Diesel
02-15-12, 12:22 pm
Bring it D... Make your mark my brother.
Peace, G
N. Motta
02-15-12, 12:32 pm
you are what matters in this life
never settle for second best
not with your work,your woman, your dreams, dont settle fella's
why should you?
at WHAT POINT did you become a victim?
at what point did you figure..ya know what im part of the crowd and im happy with that?
at what point did you decide to settle, to die mediocre...
Is this pertaining to just the time in the gym? I'm all about being focused like a blood hound, the second I step into the gym. But there are far more important things in life than the gym. Like my wife. She is number one. My job, without I have nothing and cannot eat or train.
Am I a victim?
G Diesel
02-15-12, 12:42 pm
Is this pertaining to just the time in the gym? I'm all about being focused like a blood hound, the second I step into the gym. But there are far more important things in life than the gym. Like my wife. She is number one. My job, without I have nothing and cannot eat or train.
Am I a victim?
That sounds like it would apply to every aspect of our lives... Never settling for less than what we're capable of, less than what we feel we deserve.
Peace, G
N. Motta
02-15-12, 12:49 pm
That sounds like it would apply to every aspect of our lives... Never settling for less than what we're capable of, less than what we feel we deserve.
Peace, G
That's good advice man. Good perspective, from G and the OP.
Strong Triceps day
seated overhead iso tri presses
worked to 35kgs x 06
standing bb french presses
worked to 70kgs x couple reps
standing tri bar pushdowns SS with iso cable pushdowns on cables
3 Supersets
standing tri bar pushdowns reverse grip SS with iso cable pushdowns on cables reverse grip
3 supersets
standing front rope pushdowns
3 sets
done.
wanted to bang biceps tonight...i think chest annihilated my biceps though! haha...so im keen to train but cant do legs...fucked my right leg up on the leg press doing 970 lbs for 17 reps with calves..ugh...so legs are out...but slowly recovering
did yoga this morning haha.
Back day
seated wide grip pulldowns
worked to 110kgs x 07/06-07
same exercise except the bar where your palms face each other
3 sets
bb bent rows
4 sets
seated pulldowns palms facing down to me
3-4 sets
seated small v-bar pulldowns
3-4 sets
seated purestrength iso rows
4 sets
seated iso underhand rows
3-4 sets
seated cable iso rows
worked to 65kgs x 3 reps
pull ups
3 sets
standing face pulls with rope
3 sets
done.
Bring it D... Make your mark my brother.
Peace, G
That sounds like it would apply to every aspect of our lives... Never settling for less than what we're capable of, less than what we feel we deserve.
Peace, G
That's good advice man. Good perspective, from G and the OP.
thanks for getting involved here fella's, Yo G you hit it on the head! as per usual. its something im learning myself and its hard to be that way but its worth thinking about and trying to put into action.
shoulders
seated ovhd db presses
worked to 40kgs x 06-08
standing smith bb presses
worked to 90kgs x 03
seated front db raises
worked to 25kgs x 08
seated rear delt machine
3 sets
seated shoulder presses machine
3 sets x stack x 12-15 reps
Arms short n sweet
seated preacher curls
worked to 70kgs x 08
standing v-bar pushdowns
3 sets
seated preacher machine
3 sets
standing iso cable pushdowns
3 sets
standing hercules curls
3 sets
standing rope front pushdowns
3 sets
back
lat pulldowns
worked to 110kgs x 06
bent bb rows
worked to 130kgs x 04
seated iso cable pulls
4 sets
pull ups
4 sets
salamanders parade in the hot steamy street wednesday afternoon, a wild owl floats above talking to the moon, what is this you say? a nightmare no be it the bugs in your brain tickling your deepest understandings, hot flash of sharp ended stickmen enjoy a human of consumption, melodies of symphony orchestras whistle in the balcony sunlight, what be the reality you thought of ? organized crime trinkets of discarded high times mish mash with the pish pash...
one slippery sunday of ill repute, whence came a wishful knocking thrust upon a front door, oh whilly whiskers g-boy! what be that! the old wizard of the shire rose up from his snoring with a sandy old fart and a glob of snot streaming beyond the floors, i shall see! my young ceolacanth! and in thru the winters night a daily newspaper lay upon the step..oh please please bring me inside it said! open me up and oggle my every page! make me feel like im needed! so the old wizard cracked upon some bourbon, a mexican cigar and lay his feet on the ceolacanths head and had an enjoyable night of reading, the wizards feet stank and rank until the ceolacanth burnt to an even temperature to which the wizard enjoyed with his shark sized teeth and melancholy of joyfulness that is what a wizard is as.
all day all night thinking about those weights
they sit waiting to be moved with violent yet zen force
all my progress up to me, nobody can replace my own intuition
at any point of the workout i can switch up an exercise
i am the demon lord of my own dreams.
what say you? no progress? not getting the respect you want?
go get it, dont wait for anybody to give you a slap in the face
no need to wait until everyone else is miles ahead of you to figure out how to move forward
be your own master, we shall all find our demise up till that day force your body
force it into exactly what you want it to do.
hit shoulders yesterday and this morning did some traps and some calves (leg slowly getting better..) some stretching and cardio.
did some calves tonight...another 16 sets
did some Back tonight.
pull ups
4 sets
did add 05kgs dumbbell
wide grip pulldowns
worked to 105kgs x 10
palms facing me grip pulldowns shoulder width
4 sets
standing t-bar rows
6 pies x 10 x 2 sets
3 sets
seated purestrength rows iso
3-4 sets
standing face pulls with rope
3 sets
done.
and sum more calves this morning!
seated calves raises
worked to 6 pies x 05
5 sets
seated machine leg presses
5 sets
standing smith machine calves raises on a step board
worked to 220kgs x 06-08
5 sets
seated machine leg press isolated
4-5 sets
done!
finally!! calves at 16 inch pumped!! i never usually get a proper pump :)
hit chest other day i think and then arms this morning...
hit biceps so nicely and triceps too
calves
seated leg press machine calves raises
7 sets
seated calves raises
5 sets
seated leg press iso calf raises straight to normal calves raises x 2
16 total sets
standing calves machine
4 sets
32 sets...
Back
pull ups
5 sets
seated rows machine
worked to stack x 10 x 3 sets
5 sets
seated palms facing me pulldowns
5 sets
ez bar bb rows
worked to 130kgs
4 sets total
standing rope face pulls
3 sets
went heavy
done.
violator
03-07-12, 3:00 pm
u werent kiddin about hammering calves
Purestrength incline bench
3 sets
flat bench barbell
3 sets
chest flyes machine
3 sets
seated incline bench machine upward handles
3 sets
standing cables in front of my chest
3 sets
seated incline machine presses
3 sets
seated peck deck machine
3 sets
done
haha thanks Vio i know im trying!
calves and some legs...think i need a massage still got niggles in my right leg...
leg press calves raises
4 sets
Purestrength calves raises
4 sets
seated calves raises
4 sets
leg extensions raises
4 sets
lying hamstring curls
4 sets
seated hamstring curls
8 sets
done.
hit shoulders
standing upright barbell presses
40kgs x 10
60kgs x 10
80kgs x 04/03
seated ovhd btn smith presses
10 sets
seated rear delts machine
10 sets
done.
chest
smith incline
5 sets x 10 reps
seated incline machine
5 sets x 10 reps
same machine with vertical handles
5 sets x 8-10 reps
seated flyes machine
5 sets x 7-10 reps
done.
ARMS
cgbp smith
worked to 160kgs x 04
standing small bar pushdowns
3 sets
standing rope pushdowns
3 sets
standing bb curls
worked to 75kgs x 04-06
seated preachers machine
3 sets
standing cable hercules curls tri-set with rope pulls & straight bar curls
3 tri-sets
done.
had a really solid chest sesh yesterday
Flat bench bb
worked to 130kgs x 05/05/05
incline db presses
worked to 50kgs x 06-07
seated flyes machine
solid
standing cables machine
also solid
peck deck machine
couple sets
chest felt finished.
did shoulders
Purestrength machine
worked to 4 pies a side x 10
(as i have said before i could do more weights but they rubberised the weights so cant stick as much on :( )
standing smith military presses
worked to 100kgs x 04/04
seated side delt raises machine
worked to 75kgs x 04-06
seated shoulder presses machine
4 sets
biceps
arm curls machine
9 sets
abdominals
ab machine
9 sets
done.
shoulders pumped at 58 inches. arms at 19.2, chest 51 +
Legs
Smith squats on to the bench
60kgs x 05
100kgs x 05
140kgs x 05
180kgs x 05
220kgs x 05
240kgs x 01
Hamstring machine seated
4 sets
leg extensions machine
4 sets isolated
leg press machine iso quads
4 sets
leg press machine calves raises
4 sets
same machine isolated
4 sets
done.
been pretty tired today didnt have a great sleep...
Seated lat pulldowns wide grip
worked to 110kgs x 04-06 x 2 sets
T-bar rows (i love this equipment)
worked to 6 pies x 10 x 4 sets
pull ups
5 sets
WASTED...so tired...think i may hit a nice bit of extra work depending how my back feels tomorrow...if i had the energy i would have thrown in another 3 exercises....
hit triceps yesterday
hit biceps today
seated preachers ez bar
worked to 70kgs x 10
standing bb curls
worked to 75kgs x 05-06
seateds preacher machine
3 sets
standing hercules curls cables
3 sets
then 2 drop sets of 6 sets each
done
chest
smith chest press incline
4 sets
seated wide grip pure strength chest press
4 sets
seated flyes machine
4 sets
standing cables in front of me
4 sets
1 drop set of 6
done
Big Byrd
03-24-12, 5:22 pm
i clicked on this hoping of a video in keeping with the title... disappointed. haha
hey bro, no loss...just checkout worlds most amazing sex and ill be the star in it!
Carrnage
03-24-12, 10:18 pm
hey bro, no loss...just checkout worlds most amazing sex and ill be the star in it!
Porn star?
haha!! nah in all realness i was listening to the song and made it my title lol
hit shoulders tonight
smith machine military presses (6 sets)
worked to 100kgs x 03/02/03 short pause and 01 more
seated side delts machine
3 sets
drop set of 6 x 2
21 sets
short and sweet but what a pump
legs
leg extensions machine iso
4 sets
squats on smith to bench
worked to 220kgs x 03/02
seated hamstrings curls machine
3-4 sets
then one drop set of 8 sets
ending up at 100 reps for the last set
leg press pure strength
worked to 400kgs x 08-10
done.
feeling fucked...taking today off
did calves...geez how i hate you...
seated machine leg press calves raises
4 sets
leg press calves raises
440kgs x 10
seated calves raises
4 sets
standing calves machine
4 sets
drop set of 6
done
hit chest in the morrow...
flat bench
worked to 130kgs x 10 (whaat)
and 140kgs x 03 (what what!)
seated flyes machine
4 sets
pure strength wide grip machine press
4 sets
cables
4 sets
done...beast mode
then tonight did 13 sets of biceps
seated ez bar preachers
workd to 70kgs x 10
standing bb curls
70kgs x 2 sets
seated preachers machine
stack down to light weight drop set
7 drops
done
hit le tricepts
seated ovhd iso presses db
couple sets
standing small v bar pushdowns
couple good sets
seated ovhd tri machine presses
couple sets
standing straight bar over and under handed pushdowns supersets
couple supers
iso cable pushdowns
drop sets
done.
violator
03-30-12, 11:05 am
nice wokout, hows them hams hanging off the back of ur arms?
haha thanks brother
they doing good...a paltry 19.2 inches right about now..and im weighing 102kgs now.. 224lbs for my american friends.
damn its getting icy cold over here..
shoulders
seated btn smith presses
4 sets
seated front smith presses
4 sets
rear delts machine
4 sets
rear delt cable raises
4 sets
standing front delt cable raises (first time i have ever done this haha)
5 sets
done!
i usually focus on the medial delt but i thought a bit of overall training should give my shoulders a better look.
hit a second session of shoulders tonight
standing smith presses
worked to 100kgs x 08 (huge PR)
then tried out 110kgs x 03 (PR)
seated side delt raises machine
4 sets
seated rear delts machine
4 sets
standing front barbell raises
4 sets
done.
10 minutes cardio
weighing in at 103.5 kgs tonight (227.7lbs)
contrived wishes, inspirational sadness
fortitude bought, unused as yet
warning signs ignored, breath lost in madness
untold fishes, miserable oculars wet
left breathless, clutching tight
forced abandon, unseen ends
love endless, hearts fight
melancholic emotions, shameful dead ends
light of love, forever fading into your dreams
leave that light on, it may burn longer than you think
shadows cast on hearts desire, control lost from the helm
wasteful utterances, distasteful actions
nowhere is reprive seen, missing bleeding dying inside
air all around yet none in the heart, holding steadily to each moment
nobody sees, nobody wants, nobody cares, what of this life then
will is great when in favour without it total loss of sense is observed
when not to take action,when to let things be
be the mark of wise men, when to hold
when to bite ones tongue, when to walk away
how fortune favours lifes lessons, however after hardship is felt
be it not the end of humanity, but your own life wishes
control lost, aura lost, blessing lost, spirit lost, soul lost
how love is cupid with the devil on his shoulder, just waiting
all serenity lost, all aspiration, all desire, all untold memories
abandoned, missing in action
i cannot foresee, i cannot travel back
acceptance a filthy lie, insatiable pain increasing
beauty lost, unseen enchantments fading
loss of reality, loss of being
loss of importance, loss of self worth
how entrancing love is, a stack of drugs pumping into the heart daily
your high is fading, your fucking out badly now
to have the mind of a monk, clear beyond our troubled western minds
high above in the monasteries, i seek guidance
heal my dark delirious soul, it craves to know what is right
show me the path to the light, let me be saved.
A.Dallas
did legs this morning..
leg ext iso
3 sets
standing ham machine iso
3 sets
hack squats
4 sets
i had forgotten how completely murderous these are
seated ham machine
3 sets
done.
chest
flat bench bb
worked to 140kgs x 04/02
seated flyes machine
4 sets
seated incline purestrength
4 sets
standing cables
4 sets
done
cardio
50 minutes
650 calories
meh some arms...
standing bb curls
worked to 75kgs x couple reps
standing barbell french presses
worked to 70kgs x couple reps
seated arms curl machine
4 sets
iso db preacher curls
worked to 35kgs x 05
standing ez bar pushdowns underhand superset overhand but super close grip
3 supersets
seated ovhd tricep presses machine
4 sets
done
other day i did some back
hit some deads got 220kgs x 01, considering i never do them..im talking for months i think thats decent...
and some bb rows at 140kgs...along with other lat exercises
yesterday did shoulders which was awesome
military presses on the smith 100kgs x 06 x 2 sets + couple reps
then a whole bunch of other shoulder shit.
did 25 sets in total.
did some legs and chest
seated iso leg ext
3 sets
standing hammies iso machine
3 sets
seated hammies machine
3 sets
leg press
worked to 400kgs x 10
seated chest machine
4 sets
seated flyes machine
4 sets
seated peck deck machine
4 sets
standing cables machine
4 sets
done.
did arms
was enjoyable
done.
violator
04-13-12, 10:58 am
nice deadlift...
chest
flat bench
worked to 140kgs x 04 x 2 sets
seated flyes machine
4 sets
seated incline machine presses
4 sets
standing cables
4 sets
done.
back
lat pulldowns wide grip
3 sets
bb rows
3 sets
t-bar rows
3 sets
pull ups
3 sets
seated lat rows
3 sets
seated underhand grip pulldowns
3 sets
purestrength lat pulldowns
3 sets
done.
wow im tired.
shoulders
seated purestrength shoulder presses
4 sets
standing military presses
3 sets
standing btn military presses
3 sets
seated rear delts machine
9 sets
standing front delts cable raises
9 sets
done, sweat coming off me like branch warren haha
chest yesterday
flat bench bb presses
worked to 140kgs (dude i see at gym wanted to spot me lol so i got 13 reps haha)
tried out 150kgs since he was there did a couple reps there..nice
seated flyes machine
standing cables machine
purestrength wide presses
seated peck deck machine
done.
arms
seated preachers ez bar
worked to 75kgs x 07-08
smith cgbp
worked to 160kgs x 02
seated db hammer curls
worked to 42.5kgs x 07
standing straight bar pushdowns
worked to stack x couple reps (PR)
seated preachers machine
worked to stack x 15
seated ovhd tricep presses
couple sets
cardio
30 minutes
350 calories
chest
flat bench bb press
worked to 140kgs x 06/04
seated flyes machine
4 sets
standing cables machine
4 sets
seated vertical handles chest press machine
4 sets
seated peck deck machine
4 sets high reps
cardio
35 minutes +
500 calories
back
lat pulldowns
3 sets
purestrength pulldowns
3 sets
bb rows
3 sets
t-bar rows
3 sets
pull ups
3 sets
chin ups
3 sets
seated ovhd rows on lat machine if that makes any sense
3 sets
seated rows machine
2 sets
then 3rd set did a triple drop (stack then down)
then 4th set another triple drop (stack then down)
cardio
500 calories
32 minutes
been in durban the last week, chilling and enjoying some sun..
took out a limited membership at superbodies a local gym, actually very nice, has pictures of bodybuilders up etc..
so did, chest/biceps,back,shoulders,etc..
diet fuel ultralean
692 calories
4.0 fat
64.0 carbs
100.0 protein
fish (tuna,hake, etc)
750 grams
928
6.6
0.0
204.1
avocado
150 grams
240
22.0
12.8
3.0
post workout
240
0.0
48.9
10.5
pure egg whites
120
0.0
0.0
30.0
veggies
as much as i want..
lets kick ass
arms
seated ez bar curls
worked to 70kgs x 08 x 2 sets
standing thick bar pushdowns
3 sets
seated preachers machine
3 sets
standing bb french presses
2 sets...go look for some weights come back and some jerk off had already stripped my weights and begun deadlifting...
i nearly nearly nearly lost my shit, wanted to go mental..
but just sat down and did 2 sets of ovhd tricep db presses which actually felt good.
standing hercules curls
3 sets
seated ovhd machine presses
3 sets
seated preacher machine (diff machine)
7 sets with 30 seconds rest (FST-7 protocol)
standing tri rope pushdowns
7 sets with 30 seconds rest (FST-7 protocol)
arms were nice and tight
shoulders yesterday
standing military presses
worked to 80kgs
rear delt seated machine
4 sets
seated front db raises
4 sets
seated side delt raises machine
FST-7
seated rear delt machine
FST-7
done.
did chest yesterday
seated incline presses Purestrength
worked to 140kgs
seated peck deck machine
seated chest press machine
standing cables machine
couple sets then FST-7
some kid spoke with me, asked how long i been training and if i want to compete etc..
wow...legs day
seated leg extensions machine
4 sets x 30
seated hamstrings machine
4 sets x 30
leg press machine
worked to 7 pies a side x 30
total of 4 sets
seated calves leg press
4 sets x 30
im cooked
Back
wide grip lat pulldowns
worked to 110kgs x 10
t-bar rows standing the wide grip bit
worked to 7 pies x 12
incline t-bar rows wide grip
worked to 100kgs x 03
seated palms facing me grip pulldowns
3 sets
seated overhead small v-bar rows pulldowns
FST-7
done
chest
flat bench bb presses
worked to 140kgs x 04/04
5 sets total
seated purestrength incline presses
worked to 3 pies a side x 08-10
5 sets total
standing cables machine
5 sets
seated peck deck machine
FST-7
seated flyes machine
3 very weak sets chest was cooked
did shoulders earlier and biceps tonight.
Legs then triceps last night
zubda345
05-12-12, 11:25 am
Are you a powerlifter?
Are you a powerlifter?
welcome brother, i like to say im a power-bodybuilder ..i cover reps from 1-100 haha, and im willing to try pretty much any method to gain some good muscle an lose that fat :)
zubda345
05-13-12, 2:37 pm
welcome brother, i like to say im a power-bodybuilder ..i cover reps from 1-100 haha, and im willing to try pretty much any method to gain some good muscle an lose that fat :)
Ohh I see. That's good me. So over the time. Have u gained muscle and lost fat at the same time? how was it. It's pretty difficult lol.
Ohh I see. That's good me. So over the time. Have u gained muscle and lost fat at the same time? how was it. It's pretty difficult lol.
yeah :)
you know trying to follow that path is as i see it either impossible/or requires an extensive amount of drugs to achieve substantial results..
so what im saying is no matter what reps or program i choose if i want to gain muscle i eat to gain, if i want to lose i eat to lose fat and maintain muscle, you will spin around on your ass trying to gain good muscle and lose fat at the same time in my opinion.
i know i am not allowed to truly talk about drugs on here but i would hate anyone to spend all their time and effort trying to achieve muscular gain and fat loss and end up going nowhere, where instead you could gain some good muscle while keeping fat gain low then when you cut up maintain the new muscle and get rid of the fat you gained, let us face it, bodybuilders of today especially are on so many incredible illegal products that their bodies no longer are nowhere near natural or ever in a state of natural homeostasis or anything, it goes far deeper than steroids and growth hormone, there are peptides, insulin, Myostatin blockers, fat burners that you wouldnt believe..so for those of us who stick as close to natural as possible...dont even think about trying to do what the pro's do...stick to your diet 100% and your supplements..and keep track of your training and you will make good progress.
back the other day and chest last night.
zubda345
05-14-12, 12:38 pm
yeah :)
you know trying to follow that path is as i see it either impossible/or requires an extensive amount of drugs to achieve substantial results..
so what im saying is no matter what reps or program i choose if i want to gain muscle i eat to gain, if i want to lose i eat to lose fat and maintain muscle, you will spin around on your ass trying to gain good muscle and lose fat at the same time in my opinion.
i know i am not allowed to truly talk about drugs on here but i would hate anyone to spend all their time and effort trying to achieve muscular gain and fat loss and end up going nowhere, where instead you could gain some good muscle while keeping fat gain low then when you cut up maintain the new muscle and get rid of the fat you gained, let us face it, bodybuilders of today especially are on so many incredible illegal products that their bodies no longer are nowhere near natural or ever in a state of natural homeostasis or anything, it goes far deeper than steroids and growth hormone, there are peptides, insulin, Myostatin blockers, fat burners that you wouldnt believe..so for those of us who stick as close to natural as possible...dont even think about trying to do what the pro's do...stick to your diet 100% and your supplements..and keep track of your training and you will make good progress.
RIGHT ON THE MONEY!! That's the same what I think... one can keep the bf constant while adding muscle... but it's rather hard until we use there illegal stuff.... V good to hear someone has my thinking point of view.... :) Many many new medicines are being used which we can only imagine... I read somewhere that a 5'5" man can get to a max of 145lbs with 5%bf IF HE's ALL NATURAL! if he's above that... he's not natural... (I would say upto a 160lbs, 145lbs seems rather less).
violator
05-14-12, 1:15 pm
you know trying to follow that path is as i see it either impossible/or requires an extensive amount of drugs to achieve substantial results..
..... i would hate anyone to spend all their time and effort trying to achieve muscular gain and fat loss and end up going nowhere.....
hear hear oh obi-wan.... ;)
... I read somewhere that a 5'5" man can get to a max of 145lbs with 5%bf IF HE's ALL NATURAL! if he's above that... he's not natural... (I would say upto a 160lbs, 145lbs seems rather less).
shit?! really?, then ol D-bomb aint been natural since he was in the 10th grade :)
hows the diet comin along there Big Bomb?
zubda345
05-14-12, 11:57 pm
hear hear oh obi-wan.... ;)
shit?! really?, then ol D-bomb aint been natural since he was in the 10th grade :)
hows the diet comin along there Big Bomb?
lol yeah really I read that somewhere... it was just awesome, informative articles there... the web is too lil but has some awesome articles... but it's all "TO THE POINT TALK" so it's continuously going to tell you that without "Candy Bars" you can't go pro...
violator
05-15-12, 3:19 am
it's continuously going to tell you that without "Candy Bars" you can't go pro...
sadly, its right.
RIGHT ON THE MONEY!! That's the same what I think... one can keep the bf constant while adding muscle... but it's rather hard until we use there illegal stuff.... V good to hear someone has my thinking point of view.... :) Many many new medicines are being used which we can only imagine... I read somewhere that a 5'5" man can get to a max of 145lbs with 5%bf IF HE's ALL NATURAL! if he's above that... he's not natural... (I would say upto a 160lbs, 145lbs seems rather less).
good man..
yeah well i was 150lbs at 13 years old, 209lbs at 18 at 5.7 foot, you can do a hell of a lot without anabolics..dont know so much about what my Bodyfat was but eh....right now im 215lbs..the most i have been was 233lbs
hear hear oh obi-wan.... ;)
shit?! really?, then ol D-bomb aint been natural since he was in the 10th grade :)
hows the diet comin along there Big Bomb?
haha thanks Vio
LOL damn tooting!
its going well man, i chop and change it but the main staples are always players..
sadly, its right.
I push my fingers into my eyes...
It's the only thing that slowly stops the ache...
But it's made of all the things I have to take...
Jesus, it never ends, it works it's way inside...
If the pain goes on...
Aaaaaaaah!
I have screamed until my veins collapsed
I've waited as my time's elapsed
Now, all I do is live with so much fate
I've wished for this, I've bitched at that
I've left behind this little fact:
You cannot kill what you did not create
I've gotta say what I've gotta say
And then I swear I'll go away
But I can't promise you'll enjoy the noise
I guess I'll save the best for last
My future seems like one big past
You're left with me 'cause you left me no choice
I push my fingers into my eyes
It's the only thing that slowly stops the ache
If the pain goes on,
I'm not gonna make it!
Put me back together
Or separate the skin from bone
Leave me all the Pieces, then you can leave me alone
Tell me the reality is better than the dream
But I found out the hard way,
Nothing is what it seems!
I push my fingers into my eyes
It's the only thing that slowly stops the ache
But it's made of all the things I have to take
Jesus, it never ends, it works it's way inside
If the pain goes on,
I'm not gonna make it!
All I've got...all I've got is insane...
All I've got...all I've got is insane...
All I've got...all I've got is insane!
All I've got...all I've got is insane!
I push my fingers into my eyes
It's the only thing that slowly stops the ache
But it's made of all the things I have to take
Jesus, it never ends, it works it's way inside
If the pain goes on,
I'm not gonna make it!
All I've got...all I've got is insane...
All I've got...all I've got is insane!
All I've got...all I've got is insane!
All I've got...all I've got is insane!
violator
05-15-12, 10:18 am
^fuckin awesome!
shoulders last night
medial delts
purestrength ovhd presses
4 sets
standing side cable raises
4 sets
seated side delts raises machine
FST-7
rear delts
rear delts machine
4 sets
front delts
seated front delt db raises
4 sets
done.
^fuckin awesome!
Hah! its Slipknot -duality not something i wrote :P
violator
05-15-12, 10:33 am
Hah! its Slipknot -duality not something i wrote :P
haha...."liberate, the madness"
zubda345
05-16-12, 12:20 am
sadly, its right.
yEAh sadly... 215 at 5'7... that's good... But I don't think without anabolic U can be at more than 190-200 for a competition shape...
zubda345
05-16-12, 12:24 am
I push my fingers into my eyes...
It's the only thing that slowly stops the ache...
But it's made of all the things I have to take...
Jesus, it never ends, it works it's way inside...
If the pain goes on...
Aaaaaaaah!
I have screamed until my veins collapsed
I've waited as my time's elapsed
Now, all I do is live with so much fate
I've wished for this, I've bitched at that
I've left behind this little fact:
You cannot kill what you did not create
I've gotta say what I've gotta say
And then I swear I'll go away
But I can't promise you'll enjoy the noise
I guess I'll save the best for last
My future seems like one big past
You're left with me 'cause you left me no choice
I push my fingers into my eyes
It's the only thing that slowly stops the ache
If the pain goes on,
I'm not gonna make it!
Put me back together
Or separate the skin from bone
Leave me all the Pieces, then you can leave me alone
Tell me the reality is better than the dream
But I found out the hard way,
Nothing is what it seems!
I push my fingers into my eyes
It's the only thing that slowly stops the ache
But it's made of all the things I have to take
Jesus, it never ends, it works it's way inside
If the pain goes on,
I'm not gonna make it!
All I've got...all I've got is insane...
All I've got...all I've got is insane...
All I've got...all I've got is insane!
All I've got...all I've got is insane!
I push my fingers into my eyes
It's the only thing that slowly stops the ache
But it's made of all the things I have to take
Jesus, it never ends, it works it's way inside
If the pain goes on,
I'm not gonna make it!
All I've got...all I've got is insane...
All I've got...all I've got is insane!
All I've got...all I've got is insane!
All I've got...all I've got is insane!
haha...."liberate, the madness"
Well I am in the class right now... dont have the time to read it at the moment but I'll surely read it and listen to the song when I am at home... Is the lyrics of the song mentioned by Violator right??
violator
05-16-12, 2:56 am
yEAh sadly... 215 at 5'7... that's good... But I don't think without anabolic U can be at more than 190-200 for a competition shape...
thats even pushing it, stage weight? try more like 160....
Well I am in the class right now... dont have the time to read it at the moment but I'll surely read it and listen to the song when I am at home... Is the lyrics of the song mentioned by Violator right??
check out "duality" and "liberate" ....i forget if they on the same album...
yo bomb, u a killswitch fan eh?, i wanna get their albums from u, write me a disc 4 friday.... :)
arms
triceps first then biceps...FST-7 for both at the end.
wrote an exam today was alright..i want this fucking degree done now
chest
smith incline press
4 sets
incline db flyes
4 sets
standing cables
4 sets
seated flyes machine
4 sets
seated peck deck
FST-7
done.
zubda345
05-16-12, 2:59 pm
thats even pushing it, stage weight? try more like 160....
check out "duality" and "liberate" ....i forget if they on the same album...
yo bomb, u a killswitch fan eh?, i wanna get their albums from u, write me a disc 4 friday.... :)
Alright, 160 it is then lol :P
I'll check em out...
violator
05-17-12, 2:52 am
How u liking FST-7 so far man? a review maybe? noticing growth?
How u liking FST-7 so far man? a review maybe? noticing growth?
its pretty good...i mostly notice a huge pump from it, if you have done enough in the workout leading up to the FST-7 and choose the right exercise to do it...you will feel solid after..well i havent lost any muscle and my calories are definitely lower..so its helped maintain perhaps?
hey vio thought u may like this wrote it a long time ago
I'm not judged
Only challenged
I'm not ridiculed
Only taught
I'm not belittled
Only disciplined
In this house of training
comes a place of single minded meditation
repetition by repetition brings on the pain
through the sweat stains and rain
I will never stop
veins pulsate
teeth grind
hearts stop
skin rips off
grips tighten
on and on, i dream of this shit
Take this away from me, you have taken my life
I ain't anything without the grit of iron in my hands
You say I'm obsessed
i fucking agree.
Back
lat pulldowns wide grip
worked to 115kgs x 06
bent over bb rows
worked to 140kgs x 05
t-bar rows
7 pies + 15kgs x ...lol cant remember but was good
chin ups
4 sets
done.
violator
05-20-12, 5:05 am
Thats some solid rowing....
and some solid words.... nice...
zubda345
05-20-12, 6:51 am
Back
lat pulldowns wide grip
worked to 115kgs x 06
bent over bb rows
worked to 140kgs x 05
t-bar rows
7 pies + 15kgs x ...lol cant remember but was good
chin ups
4 sets
done.
No deads??
I feel my back workout incomplete without deads...
Thats some solid rowing....
and some solid words.... nice...
thanks brother :) need to get me some straps an see where that takes me
No deads??
I feel my back workout incomplete without deads...
haha do deads every now an again, dont really always need them hey, i like to work the back in different ways..
http://imagecdn.bodybuilding.com/img/user_images/growable/2012/05/20/97248/gallerypic/1BZT1I3KLoOudzin4l7sptavMw4cm664.jpeg?1337522028
shoulders
standing military presses
worked to 80kgs x 05
standing btn smith presses
worked to 100kgs x 03
seated side delt machine
worked to 80kgs x couple reps
standing front raises cable
3 sets
bent over rear delt cable
3 sets
seated db front raises
3 sets
seated rear delt machine
3 sets
smith barbell shrugs
worked to 220kgs x 04/03 (484lbs)
done.
http://imagecdn.bodybuilding.com/img/user_images/growable/2012/05/21/97248/gallerypic/1RxAVgSVwFu0eTW80K1otlpBlqCG61314.jpeg
zubda345
05-21-12, 1:02 pm
thanks brother :) need to get me some straps an see where that takes me
haha do deads every now an again, dont really always need them hey, i like to work the back in different ways..
http://imagecdn.bodybuilding.com/img/user_images/growable/2012/05/20/97248/gallerypic/1BZT1I3KLoOudzin4l7sptavMw4cm664.jpeg?1337522028
That's good. added a lil size on me, my back would look just like urs.
wasn't feeling the legs sesh so hit chest glad i did.
flat bench bb presses
worked to 140kgs x 06/04
incline db presses
worked to 50kgs x 08/06
standing cables
4 sets
seated incline machine presses
FST-7
done.
wow...strong session and im on reduced calories. AWESOME.
violator
05-23-12, 4:37 am
lookin leaner bro, good work!, love the graffiti on the mirror....
thanks bro slowly but surely!
hit legs last night..
leg ext
4 sets
leg hamstrings
4 sets
smith squat
4 sets
calves raises leg press
4 sets
done.
G Diesel
05-24-12, 11:40 am
Looking jacked my brother.
Whenever I read the title of this thread, I think of this, The Godfather of Soul...
http://www.youtube.com/watch?v=5qjHLsctLL8&feature=related
Peace, G
Looking jacked my brother.
Whenever I read the title of this thread, I think of this, The Godfather of Soul...
http://www.youtube.com/watch?v=5qjHLsctLL8&feature=related
Peace, G
Thanks G!, the pics i been seeing of you on fb at the expo's etc, your looking on par with monsters like House and Evan
haha!! well your spot on with that!, i was listening to some James Brown while i was thinking of the title heh..
Hit a little ol' back tonight
seated wide grip pulldowns machine
3 sets
T-bar rows
7 pies + 10kgs x 06 (id attempt to bang more weight but since they rubberized all the plates everything is thicker :( )
smith bb shrugs
worked to 180kgs x 3-5 reps x 2 sets (there is definitely a discrepancy between the smith machines at the different gyms i hail to )
pull ups
BW x 10
BW + 10kgs x 05 x 2 sets
BW x 06
i love doing the pull up hanging straight down, its how its really done.
seated small handle pulldowns
4 sets
worked to 110kgs then 120kgs x 05
seated rows machine
watched some of Frank on youtube he was using a rope..so monkey see monkey do
3 sets
done.
arms
seated iso db curls
worked to 42.5kgs x 07
standing bb curls
worked to 75kgs x 06-08 or something
lying down skullcrushers ez bar
worked to 60kgs x 06 x 2 sets
standing small v-bar pushdowns
3 sets
standing hercules cable curls
3 sets
standing straight bar pushdowns underhand and normal grip supersets
3 SS
done.
arms are so frigging pumped.
have had a rough 4 days...partying and driving and working...damn
so very restricted energy today
Chest
flat bench bb press
worked to 140kgs x 07
incline db presses
worked to 50kgs x 08-09
seated peck deck machine
3 sets
standing cables machine
3 sets
done.
Shoulders
standing bb military presses
worked to 90kgs x 05
seated rear delts machine
4-5 sets
standing iso cable front raises
4-5 sets
normal bb shrugs
worked to 180kgs x 04
trying to improve my grip
seated btn smith presses
4-5 sets
done.
http://a6.sphotos.ak.fbcdn.net/hphotos-ak-ash2/p480x480/74695_10150832729406701_630671700_9774080_18356708 61_n.jpg
Back
lat pulldowns machine
worked to stack (120kgs) x 06
lying incline t-bar rows
worked to 5 pies x 03-04
bb rows
worked to 145kgs x 03
pull ups
BW x 4 sets
done.
Legs
seated leg ext machine
4 sets
seated hamstring curls machine
4 sets
smith squats to bench
worked to 180kgs x 10 and 220kgs x 02
my knee is giving me shit
seated calves raises
1 plate x 100
2 plates x 100
Watched a video of House and he does high reps thought id give it a go, its one hell of a massive burn, i didn't manage 100 straight reps..id do 10-20 reps at a time, shake them out then carry on..
Watched a video of House and he does high reps thought id give it a go, its one hell of a massive burn, i didn't manage 100 straight reps..id do 10-20 reps at a time, shake them out then carry on..
That's no easy task trying to complete 100 straight reps D-Bomb.
Looking very impressive...no surprise really as you are always putting in the work.
sleep pattern has been ridiculous as of late...
flate bench bb presses
60kgs x 10 x 2 sets
100kgs x 10
145kgs x 15 (lol this black guy whose there every now and again just comes and spots me...)
150kgs x 02 x 2 sets (on my own, i am getting braver haha)
seated flyes machine
seated peck deck machine
standing cables machine
done.
shoulders
standing side delt raises with cable
4 sets
seated smith front bb presses
worked to 100kgs x 03/05
seated side delt raises machine
4 sets
seated ovhd presses machine
4 sets
seated abdominals machine
stack x 06
done!
That's no easy task trying to complete 100 straight reps D-Bomb.
Looking very impressive...no surprise really as you are always putting in the work.
hey there man, yeah its definitely not haha!, but i can say my calves have not EVER been so sore...i've done Countless "crazy calves" sessions...and for some reason i've never really been too sore..must be the sheer constant tension placed on the calves that results in such pain for days..love it cos ive never truly experienced it..
thanks man! i really appreciate that! means a lot..i often think im going nowhere..
did arms before chest did not log it!
just hit some awesome iso preacher db curls
heavy
standing bb curls
80kgs x 06
seated preachers machine
then i did triceps but pretty much two different handles for pushdowns as supersets 4-5 times..
violator
06-04-12, 4:52 am
Godddamn bro! i dont know whats more impressive, the 150x2 or the fucking 145 x 15!!!!
jesus h corpus christi on a stick thats madness!!!
solid work bro, and looking thiiiiiiiick in that side shot!
done with exams...please Lord may i pass and have my degree...
i am so fucking DRAINED!!!!!
had maybe an hour an a bit sleep...2 monster energy drinks, 2 tabs of a thermogenic, 2 bananas an a almond bar...only now had 400 grams chicken..stomach was feeling hungry as shit...had 2 spasmend..neck is fucked after all the studying..
haha seem 2 forget to reply on here..
anyway did legs tonight, really need to sort my right knee out..
seated leg ext machine
50 reps
30 reps
30 reps
seated hamstring machine
30 reps
15 reps
15 reps
leg press machine
worked to 400kgs x 15
purestrength calves machine
100 reps (25,15,15,15,15,10,05)
065 reps
done.
stretched out the hammies, quads and etc..
tried out a new cardio machine called "The Arc" actually seriously dig it think ill slowly chuck it in just did 10 mins..
done with exams...please Lord may i pass and have my degree...
i am so fucking DRAINED!!!!!
had maybe an hour an a bit sleep...2 monster energy drinks, 2 tabs of a thermogenic, 2 bananas an a almond bar...only now had 400 grams chicken..stomach was feeling hungry as shit...had 2 spasmend..neck is fucked after all the studying..
Here's hoping you did well on your exams! Now that they're over hopefully you've gotten yourself a good night's sleep.
Here's hoping you did well on your exams! Now that they're over hopefully you've gotten yourself a good night's sleep.
thanks mate! i really hope the results are out soon...haha yeah! some epic sleeping!
this morning chest
Flat bench
60kgs x 10
100kgs x 10
140kgs x 07
150kgs x 02
incline db presses
32kgs x 10
40kgs x 10
50kgs x 09
seated peck deck machine
4 sets
standing cables machine
4 sets
done.
http://a8.sphotos.ak.fbcdn.net/hphotos-ak-ash4/250832_10150853864496701_864983433_n.jpg
You've definitely have put on some quality size there D-Bomb. Solid chest workout!
thanks Hollow!!
so had some ex sex then yesterday hit shoulders
seated purestrength shoulder presses
worked to 4 pies a side x 10
seated rear delts machine
4 sets
standing iso front delt cable raises
4 sets
seated ovhd presses two different handles supersets
couple supers...
done.
arms
standing bb curls
worked to 70kgs x 07-09 x 2 sets
smith cgbp
worked to 180kgs x 02
the extra pulley hooks were on so this weight is not too accurate
standing straight thick bar pushdowns both overhand and underhand to iso cable pushdowns
3 tri-sets
nearly passed out...went to drink water, sat down and chilled
standing hercules curls
4-5 sets
then lots of stretching of my legs and some neck
getting commentary from some guys i know at gym and around that i am looking leaner :)
waist is at 34.5 inches this morning, arms are definitely pumped right now so they 19 inch +, shoulders 58 inch, chest 51 inch, legs 27 inch need to sort my right knee out, calves are still 15.5 inches but are looking leaner..more veins... i noticed my six pack outer shaping the other day...so this definitely is driving me forward hard!
squeezed out a juicy one on Back
seated wide grip lat pulldowns
worked to stack x 04
Vertical handles on the T-bar rows
4 pies x 15
7 pies x 12
6 pies x 10
6 pies x 07
seated v-rows machine
4 sets
pull ups
BW x 4 sets
t-bar rows wide handles
3 pies x reps x 4 sets
done and dusted..
bit of stretching
wanted to pass out...
do you think if enough people go to gym at the same time they can form a cycle like woman who live together that start having their periods together? about 90% of the gym today was doing back...amazing
getting commentary from some guys i know at gym and around that i am looking leaner :)
waist is at 34.5 inches this morning, arms are definitely pumped right now so they 19 inch +, shoulders 58 inch, chest 51 inch, legs 27 inch need to sort my right knee out, calves are still 15.5 inches but are looking leaner..more veins... i noticed my six pack outer shaping the other day...so this definitely is driving me forward hard!
Definitely heading in the right direction D-Bomb! Solid work as usual.
zubda345
06-13-12, 11:52 pm
How have you been brother? How's it going?
shoulders bitches
think i did chest the other day..
been busy with the ex...hahaha aaaah my life...
seated front smith presses
3 sets warm up of the bar
worked to 110kgs x couple reps
seated side delt raises machine
4 sets
seated rear delt machine
9-10 sets
seated btn smith
4-5 sets with 50 on the bar
bb shrugs
4 sets then 4 drops..
done.
simple arms
standing bb curls
worked to 80kgs x 06
smith cgbp
worked to 140kgs x 07
seated preacher machine
3 sets
seated tricep presses machine
3 sets
standing thick bar pushdowns with thick bar curls
3 supersets
done...
10 minutes cardio.
chest
flat bench bb
60kgs x 15
100kgs x 15
140kgs x 05/05
seated flyes machine
4 sets
seated peck deck machine
4 sets
standing cables
4 sets
done
deads
60kgs x 10
100kgs x 05
140kgs x 05
180kgs x 05
220kgs x 1/2 a rep lol
not sure if i need to stretch more or if my form is off but i always feel pain in my back just above my ass...sucks...
wide grip lat pulldowns
worked to stack x 06/04
face pulls superset with pull ups
4 supersets
done.
Back
Rack pulls on smith from knee
60kgs x 10
100kgs x 10
140kgs x 10
180kgs x 05/05
220kgs x 02/01
bb rows on smith standing on 20kg plates
worked to 140kgs x 10 and 150kgs x 04
seated wide grip ez bar rows
4 sets
done.
http://a2.sphotos.ak.fbcdn.net/hphotos-ak-snc7/c0.0.403.403/p403x403/600189_10150879905191701_1788815492_n.jpg
chest
flat bench bb press
60kgs x 15
100kgs x 10
140kgs x 07
150kgs x 03 (PR)
130kgs x 07
incline db flyes
worked to 27.5kgs x 08-10 x 3 sets
standing cables
4 sets
done
stretching.
what do u guys think about this...?
going to try it out...cause my calves are pathetic.
http://www.t-nation.com/free_online_article/most_recent/the_answer_for_massive_calves
arms
bb curls
40kgs x 10 x 2 sets
60kgs x 10
80kgs x 07
seated ovhd iso tri db presses
worked to 30kgs x 08
seated preacher machine
3 sets
final set stack + 10kgs x 07-08
tri-set ( straight thick bar pushdowns over and under grip then rope pushdowns )
3 tri-sets
then 2 tri-sets for biceps
straight thick bar curls with rope curls then hercules curls
after that was done
10 minutes cardio an a little abs
legs
still must sort my knee...
leg ext machine
warm ups
anyway did free squats on to a bench
worked to 180kgs x 04
hack squats machine
4 sets
seated hammies machine
4 sets
done.
woke up with a hella stuffy nose...dammmmmit
did very chilled shoulders
purestrength shoulder press machine
worked to 4 pies a side x 06
seated rear delts machine
4 sets
seated side delt raises machine
worked to 75kgs x 07 or so reps
done.
zubda345
06-25-12, 2:39 pm
arms
bb curls
40kgs x 10 x 2 sets
60kgs x 10
80kgs x 07
seated ovhd iso tri db presses
worked to 30kgs x 08
seated preacher machine
3 sets
final set stack + 10kgs x 07-08
tri-set ( straight thick bar pushdowns over and under grip then rope pushdowns )
3 tri-sets
then 2 tri-sets for biceps
straight thick bar curls with rope curls then hercules curls
after that was done
10 minutes cardio an a little abs
Damn man! U lift too heavy for the arms! That's 40kg less than the heaviest deads I do... How much are your arms? I have lil arms... I want em to grow fast and big
Damn man! U lift too heavy for the arms! That's 40kg less than the heaviest deads I do... How much are your arms? I have lil arms... I want em to grow fast and big
HAHAHA my arms have always been a strong point for me, when i was 105kgs they were about 19.2 inches..at 95kgs they 18.5 inches :) well to be honest then you need to train them as hard as you would back or legs...over the last 5-6 years of training i have always murdered my arms..
http://a4.sphotos.ak.fbcdn.net/hphotos-ak-ash3/c67.0.403.403/p403x403/563355_10150887185646701_1777426535_n.jpg
still a bit sick but feeling a hella better...
did very chilled back
lat pulldowns machine
worked to 100kgs x 10
bb shrugs
worked to 140kgs x 10
abdominals
5 sets then 5 drops
seated v-rows machine
3 sets
done.
chest with a buddy who i am just starting to train up...he is a soaking wet 55kgs (121 lbs) black guy (African-American)
smith bench press at Rivonia planet fitness more his side..
i worked to 170kgs x 02
have a youtube video im uploading right now..
seated flyes machine
4 sets
standing cables machine
4 sets
seated incline machine press
4 sets
triceps
slightly bent bar pushdowns tri-set with iso cable pushdowns and rope pushdowns
3-4 supersets
done..
he was absolutely finished haha, but wants to train again tomorrow... If ANYONE gives me their heart their passion their energy their belief i will turn them into monsters or at least make men of them...
just writing up ideas on how he should eat and shit...im actually gobsmacked how little the dude has in the fridge...daaaamn...and lets just be clear his new house is massive.
on a personal note im about 202.4lbs tonight...leaning up so much its AWESOME ABSOLUTELY FUCKING AWESOME...NO CARDIO (well 3 mild 10 minute sessions over at least 3-4 months) and i've ripped 13kgs off of me..
Shoulders 57 inch
arms 18.5
chest 50
stomach bellybutton 34 lovehandles 35.5 am starting to see my abs nicely and the bones that stick out on the sides a bit..
quads 27 inch (i really wanted to bang my legs to a new level this year but keep hurting them..but hopefully ill heal up..they looking half decent though some cuts)
calves 15 inch...bleh...fuck them.
oh heres the video...haha IT REALLY does not show my size or cuts hahahaha...
http://www.youtube.com/watch?v=5ICn5ibIkog&feature=youtu.be
shoulders with my mate..
smith front ovhd presses
worked to 130kgs x couple reps then drop to 110kgs for couple reps
bb shrugs on smith
worked to 190kgs x couple reps /rest/ couple reps
seated rear delts machine
4 sets
standing iso front cable raises
4 sets
seated side delt machine raises
4 sets
done..
50 calves raises
2 seconds up/squeeze/down slow
a bit of back
lat pulldowns machine
worked to stack 130kgs x 10
bent over bb rows
worked to 120kgs x 10
seated v-rows machine
worked to stack + 15kgs x 10 x 2 sets
pull ups
3-4 sets
done.
chilled on the first..still coming out of my sickness i would say im 95%...an today i had a bad sleep..so i knew gym would have sucked...but its probably good anyhow...im dressing so damn warm...sweating all the time..
bought a couple new sweatpants for gym :) and a tank top..and 34 inch waist jeans loving it..
Kill i oughtta
07-02-12, 5:27 pm
chilled on the first..still coming out of my sickness i would say im 95%...an today i had a bad sleep..so i knew gym would have sucked...but its probably good anyhow...im dressing so damn warm...sweating all the time..
bought a couple new sweatpants for gym :) and a tank top..and 34 inch waist jeans loving it..
good stuff get to 100 % and kill it!
thanks bro!
did legs last night
back squats on to bench (trying to get back to free squats over smith)
50kgs x 12
90kgs x 10
130kgs x 10
170kgs x 06
squats made me sweat so much
seated hamstring curls machine
4 sets
isolated leg press machine
4 sets
leg extensions machine
4 sets
done.
chest
flat bb press
50kgs x 15
80kgs x 15
110kgs x 10
140kgs x 03/03
seated flyes machine
4 sets
seated peck deck machine
4 sets
standing cables
4 sets
ab machine
4 sets
hanging leg raises
4 sets
lying down ab crunch
4 sets
lying down oblique crunch
2 sets
cardio
10 minutes
legs yesterday with friend
squats to bench
i worked to 190kgs x 02
leg extensions superset with iso leg press machine
3 supers
seated hamstrings machine
3-4 sets
standing calves raises
3 sets
seated calves raises
3 sets
done.
Shoulders
standing smith presses
4 sets
seated rear delts machine
3 sets
standing fron raises
3 sets
seated shoulder press machine
3 sets
standing side delt cable raises
3 sets
done.
worked quick so was toasted.
chest
flatty
4 sets
seated flyes machine
3-4 sets
seated peck deck machine
3-4 sets
standing cables
3-4 sets
done.
Back
lat pulldowns machine
stack x 08-10
like a baus
pull ups
12.5kgs + BW
seated v-rows machine
stack + 15kgs plate x 10 x 2 sets
t-bar row pulls
5 pies x 04
chin ups
3 sets
one set with 5kgs added
abdominals
9 sets or so
done
arms
cgbp smith
worked to 160kgs x 08 and 180kgs x 02
seated preacher ez bar
worked to 70kgs x 08
rope pushdowns
3 sets
hercules curls superset with bent bar grip curls
3 supers
then bent bar grip pushdowns superset with iso cable reverse grip pushdowns
3 supers
seated preacher machine
worked to stack x 15 hard and fast
seated ovhd iso db tri presses
3 sets
done.
50 reps of standing calves raises 2 up 2 top 2 down (seconds)
legs
leg ext machine
4 sets
seated hamstrings machine
4 sets
back squats to bench
worked to 180kgs x 03 (officially double my bodyweight now..)
100kgs x 20
seated iso leg press machine
4 sets
standing calves raises
50 reps 2/2/2
cardio
15 minutes
..
had my cheat day yesterday..what a blessed ceremony lmfao..
shoulders
seated front smith ovhd presses
worked to 130kgs x couple (did have the extra hooks on)
standing btn military presses
4 sets
rear delt cable raises
4 sets
seated rear delt machine
4 sets
standing front delt cable raises
4 sets
seated front delt iso db raises
worked to 35kgs x 05.
abs
4 sets
done....easy
http://a7.sphotos.ak.fbcdn.net/hphotos-ak-ash3/s720x720/580881_10150925053231701_1337563625_n.jpg
ok...after training like a mad man this whole week with no breaks im pretty broken...this was tonights workout
BACK
deadlifts raw
60kgs x 05
100kgs x 05
140kgs x 05
180kgs x 05
210kgs x 01
bb rows
140kgs x 04
seated lat pulldowns
stack x whatever
pull ups
BW + 15kgs x 07 reps
chin ups
3 sets
t-bar rows
3 sets
fucked
...
stretching
chest
purestrength chest press
4 pies a side x 08-10
PS incline
3 pies a side + 10kgs x 05
seated flyes machine
4 sets
seated peck deck
4 sets
incline db flyes
4 sets
done.
35 minutes cardio
chilled yesterday...slept like 12 hours haha..
arms
cgbp smith no hooks
worked to 140kgs x 09 and 160kgs x 03
standing barbell curls
worked to 80kgs x 05
straight thick bar pushdowns over and under plus iso cable pushdowns
3 tri-sets
seated preachers machine
3 sets
dumbell concentration curls
3 sets
cardio
30 minutes
400 calories
done.
shoulders
seated ovhd smith presses (without hooks)
worked to 100kgs x 03
seated side delt raises machine
4 sets
seated rear delts machine
4 sets
cable rear delts bent over raises
4 sets
standing side delt db raises
4 sets
bb shrugs + iso plate front raises
3 sets
abdominals
4 sets
done.
legs
seated leg extensions
5 sets
seated hammies machine
5 sets
smith squats to bench
140kgs x 10
200kgs x 01
standing iso hammies machine
leg press
400kgs x 10 x 2 sets
done..
my knee is nearly better...still got knee support on it though think ill use that for the future...so i dont run into issues again..as well as perfecting technique and stuff..
hit a little back
nothing special
rack pulls.
worked to 220kgs x 06 (PR + 5 reps)
240kgs x 01 (PR)
260kgs x 1/2 a rep lol
hit some lat rows an stuff after..
then today hit arms nicely very very nicely..
Shoulders yesterday
Side Delts
14sets
Rear Delts
13 sets
Cardio 40 mins
Belly waist 32.5
Love handles 33.5
my knee is nearly better...still got knee support on it though think ill use that for the future...so i dont run into issues again..as well as perfecting technique and stuff..
That's good too hear. Workouts are looking solid as usual D-Bomb!
http://a4.sphotos.ak.fbcdn.net/hphotos-ak-snc7/386999_10150942360436701_1915696938_n.jpg
cant even keep up with my own schedule for gym lol
i did do arms at some point and legs yesterday did leg press 400kgs x 10 x 3 sets
but did back today
rack pulls below the knee in the smith
worked to 200kgs x 05
240kgs x 03 (PR)
260kgs x 00 (got a sticking point halfway up)
180kgs x 12
purestrength lat pulldowns
3 sets
seated ez bar rows
3-4 sets
pull ups
3-4 sets
done.
cardio
slow 20 minutes
getting good cuts along legs
did chest today
flat bench on smith
worked to 160kgs x 02
smith incline presses
worked to 130kgs x 01
peck deck flyes
3 sets
standing cables
5 sets
done.
arms
seated preachers ez bar
flat bench close grip
thick bar cable curls superset with tri pushdowns
seated preachers machine
standing rope pushdowns
standing pushdowns
hercules curls
done
quick cardio
shoulders
overhead front bb press superset with btn press
3 supers
bb shrugs
5 sets
rear delt machine
4 sets
then however many drop sets
seated side delt raises machine
4 sets then however many drop sets
cardio
25 minutes
legs
hamstring curls machine
few sets then drops
leg extensions
few sets then drops
leg press
few sets
seated hamstrings machine
few sets then drops
calves
few sets
squats on smith
high high high reps
done. and 45 minutes cardio before...
trained with my two mates..they hung through it all im so impressed.
chest
db incline
40kgs x 15
50kgs x 04
peck deck
5-6 sets
standing cables
couple sets
my chest was still sore as shit...strange..
did more chest tonight
purestrength incline
worked to 3 pies a side x couple reps
flat purestrength
worked to 4 pies a side x couple reps
seated flyes machine
few sets
seated vertical handles incline machine
few sets
done..
my sleep unfortunately has gone haywire again...my weight is at about 190-192lbs down from 233.2lbs when i started "cutting" ..at a bit of a crossroads to carry on leaning out or hit a one month lean bulk up..im not sure..i do want solid abs, and definition all over..but im also worried bout losing size and strength since ive been going for quite some time now..
did back yesterday the highlight was deadlift of 220kgs (484lbs) x 01 rep been struggling to pull it an now i finally got it at 86 an a bit kgs (189lbs)
arms
seated preacher curls
3 sets
then isolated
3 sets
seated preacher iso db hammer curls
3 sets
hercules curls tri set with straight bar curls + rope curls
3 sets
triceps rope pushdowns tri-set with straight bar pushdowns + reverse grip pushdowns
6 sets
cardio
40-45 minutes
done.
been training just wrapped up..
friday was boys night, was good hooked up with a cute gal..
sundays workout sucked haha..
chest
incline db presses
4 sets
incline db flyes
4 sets
seated flyes machine
4 sets + drop sets
seated peck deck machine
4 sets + drop sets
decline db flyes
4 sets
seated chest dips machine
4 sets + drop sets
seated wide grip purestrength chest press
2 sets
25 minutes HIT
and as i got home i got a blood nose..
did arms yesterday
ovhd iso db presses superset with iso db curls
close grip bench press superset with db alt hammers
standing bb french presses
seated slow preacher machine curls
25 minutes HIT
done.
shoulders
seated side delt db raises
3 sets
standing military bb presses
3 sets + drop sets
seated side delt raises machine
3 sets + countless drops
seated rear delts machine
3-4 sets + countless drops
cardio
20 minutes bike
10 minutes on the cybex
done.
legs yesterday
seated leg ext machine
4 sets x 15
smith squats
4 sets
worked to 180kgs x 04-05
seated hamstring machine
4 sets
iso hammies machine
4 sets
leg press
4 sets
worked to 400kgs
calves raises nice and super slow all the way down an up
8 sets in total..
Back
lat pulldowns
couple sets
stiff leg deads
worked to 140kgs x 04
bb rows
few sets
seated purestrength pulldowns
couple sets
seated v-rows machine
few sets
bb shrugs
5 sets
35 mins cardio
500 cals
...loving when i carry db's or plates to and from where im working my right arm has a vein all the way thru forearm up thru my arms to my shoulder..looks siiick...and on some good pump days i get a double vein on my bicep..looks mad..left arm is slowly getting a vein going along my bicep, noticed today my forearms have a lot more little veins creeping around during workout.
chest last night and arms this morning
going to increase my calories a bit..i think i will call this cut quits for now..im very happy how far i have come.. 46.2lbs in a couple months, maintained 80% of my strength, new rips and veins and shape, makes me feel 100% better about myself..looked at pics of myself at 233lbs...it was just too sloppy..no proper form and shape, just bulky mass..i have come a long way and learnt a couple things.
im now not going to go mad like i usually do and slap on 20lbs in a month..before i realize it..im back at square one...this was a "gradual" cut so this is a "gradual" increase of mass..i want to keep this waist of mine..fucking sexy.
an just when i start chowing nicely again ...my body looks leaner and better...maan...maybe i should scrape off a few more lbs...haha..fuuuck...
shoulders
standing side delt raises
3 sets
standing front delt raises
3 sets
rear delt machine
4 sets + lotsa drops
seated side delt raises machine
3 sets
seated ovhd db presses
3 sets
standing barbell front raises
3 sets
bb shrugs
3 sets
felt absolutely finished..sat down for a while to get my breathing back..
cardio
500 calories
feeling good...
oh legs...how i hate how painful you are...
seated leg extension
5 sets
isolated
5 sets
seated hamstrings machine
5 sets
isolated
5 sets
leg press isolated
5 sets
leg press machine
5 sets
calves
12 sets
done..
went shopping for clothes..ended up dragging my left leg around..almost felt like collapsing in pain and shouting...when i finally got home lying on my bed..my leg just started making me shout my ass off...had a long bath...feeling better now...
back
lat pulldowns
3 sets
pull ups
3 sets
vertical handles rows
3 sets
t-bar rows
3 sets
seated palms facing me grip pulldowns
3 sets
done.
yesterday klapped arms then tonight hammered chest in 20 minutes
purestrength incline
purestrength flat
seated flyes machine
standing cable crossovers
done..
been working for my dad with his company..up at 7 am...home by 6 pm...working a show..always have time and energy for gym though..
good call on keeping the leaning going..always little surprises creep up..a extra vein here and there, an extra pop and bounce..haha..
http://a7.sphotos.ak.fbcdn.net/hphotos-ak-ash3/c0.0.403.403/p403x403/524306_10151013083846701_1671328618_n.jpg
shoulders
military presses
bb shrugs
front bb raises
rear delt iso dbs
bb front raises
cable rear delts
cable front delts
hanging abs raises
more ab raises
cardio
1200 calories..
done.
legs
seated leg ext machine
seated hammies machine
smith squats
smith front squats
seated calves raises
leg press iso calves raises
standing calves machine
cardio
20 mins..
http://a3.sphotos.ak.fbcdn.net/hphotos-ak-snc7/c0.0.403.403/p403x403/304829_10151017142571701_747193627_n.jpg
back yesterday..
lat pulldowns
3 sets
standing t-bar rows
3 sets (7 pies 308lbs)
t-bar rows
3 sets
stiff leg deads
3 sets
bb shrugs
couple sets
chin ups
5-6 sets
think thats it..then 30 mins cardio
should not have done chest last night was so exhausted...working for my dad now...got my degree the other day in Psychology and criminology so im excited..
flat bench bb press
peck deck machine
peck dip machine
flyes
shoulders..saturday
had an awesome sleep last night...13-14 hours haha
back..didnt feel like legs today...but lemme tell you i fucked myself up haha
lat pulldowns
3 sets
deadlifts
worked to 180kgs x 05 and 220kgs x 01
barbell rows
worked to 140kgs x couple reps (thought it was 150kgs haha thats what happens when ur dazed)
t-bar rows upright handles
worked to 2 sets of 6 pies x 08-10
t-bar rows
3 sets
lemme tell you i was sweating like branch warren does today haha
bb shrugs
2 sets
lower back was acting up super badly...comes from this weekend of working...pack all the shit we need for the stands...unpack...set up..take everything apart...take it all back home...fuck sakes...
palms facing me pulldowns
3 sets
done...
drove home in agony,sprayed some pain relief on...and had a bath..
party with david hasselhoff in person haha..
http://a6.sphotos.ak.fbcdn.net/hphotos-ak-snc6/228397_10151025684121701_1666755568_n.jpg
legs
legs extensions machine
4 sets
leg press (not the purestrength one)
worked to 11 pies a side x 07
my knees are definitely a lot better..
hack squats
worked to 3 pies a side x 05 (PR)
smith front squats
3 sets
seated hamstrings machine
3-4 sets
calves
seated calves raises
worked to 6 pies x couple reps
calves raises purestrength
as many reps as possible x 03
standing calves raises
all the way down all the way up
calves screaming
done.
chest..woke up early..
incline db press
20-30-40kgs x 15
50kgs x 08
flyes machine
4 sets
dip machine
4 sets
peck deck
4 sets
done.
abs
4-5 sets
arms
ez bar curls
30kgs x 15
50kgs x 10
70kgs x 08
skullcrushers
30kgs x 10
50kgs x 07 x 2 sets
db curls iso
22.5kgs x 10
32.5kgs x 08
22.5kgs x 10
ez bar french press
30kgs x 15
50kgs x 10
70kgs x 04
preacher machine
3 sets
standing small bar pushdowns
3 sets
rope pushdowns tri-set with underhand straight bar pushdowns + normal pushdowns
3 tri-sets
rope curls tri-set with normal straight bar curls + hercules curls
3 tri-sets
abodminals
3 sets hanging leg raises
3 sets ab machine
done.
Killing it as usual D-Bomb!!!
http://a7.sphotos.ak.fbcdn.net/hphotos-ak-snc7/c0.0.403.403/p403x403/376723_10151028815261701_302433012_n.jpg
http://a1.sphotos.ak.fbcdn.net/hphotos-ak-ash4/c0.0.403.403/p403x403/377305_10151028826726701_75925785_n.jpg
The results speak for themselves!
Killing it as usual D-Bomb!!!
The results speak for themselves!
thats what i wanna hear! thanks brother! all i need now is a happy birthday from my animal crew..haha ;)
thats what i wanna hear! thanks brother! all i need now is a happy birthday from my animal crew..haha ;)
It's your birthday? Well, Happy Birthday to you D-Bomb! Have a good one!!!
shoulders
seated smith ovhd presses
worked to 100kgs x 03/03
standing btn ovhd presses
worked to 80kgs x 02 then drop sets all the way down
barbell shrugs
worked to 150kgs x couple reps then drop sets all the way down to 70kgs..
seated front db raises
worked to 35kgs x 05
bent over iso rear delt db raises
worked to 42.5kgs x 04
seated rear delt machine
couple sets + drop sets
standing front raises ez bar
couple sets
done..
cardio 25 minutes
back
deadlifts
60kgs x 05
100kgs x 05
140kgs x 05
200kgs x 03
230kgs x 00
200kgs x 01
thought i would attempt it
bb rows
worked to 140kgs x 04
seated rows machine
4 sets
purestrength lat pulldowns
worked to 4 pies a side
It's your birthday? Well, Happy Birthday to you D-Bomb! Have a good one!!!
yeah!, thanks so much Hollow!
chest..legs can be tomorrow haha...
smith flat bench
60kgs x 15
100kgs x 10
140kgs x 03/01
smith decline
60kgs x 15
100kgs x 10
140kgs x 04
120kgs x 06
flyes machine
4 sets
peck deck
4 sets
dip machine
4 sets
abs
couple sets
seated hammies machine
4 sets to stack
hack squats
worked to 210kgs x 05
front squats to bench
3 sets
leg ext machine
couple sets then drop sets
leg press machine iso presses
then calves...
40-45mins cardio..
big party last night haha...lots of fun
today did a ok arms session...just want to sleep heh
smith close grip bench
worked to 140kgs x 05
seated db curls
worked to 27.5kgs x 10
standing small v bar pushdowns
3 sets
seated preacher machine
3 sets
done...
Got to still have fun while doing this!
shoulders
seated front db raises (did them like house from his latest video) superset with side delts
3 supers
seated ovhd press smith
worked to 100kgs x 04
smith bb shrugs
worked to 160kgs x 08
smith bb front raises
3 sets
cable front raises with cable iso trap shrugs
couple supers
seated side delt raises machine
couple sets + drops
think that was it..
abs
5-6 sets
done.
had to go all the way back to pretoria (an hour away from me) ...my damn friend left his car,flat keys and phone charger in my car...fun
that moment when your mom asks how come you've got so muscular "what are you taking".. and you can innocently reply its because your ripped up and its the same muscle mass haha..
that moment when your mom asks how come you've got so muscular "what are you taking".. and you can innocently reply its because your ripped up and its the same muscle mass haha..
HaHaHa...good times!
Back
bb rows
worked to 140kgs x 05
seated rows
4 sets
seated lat pulldowns
4 sets
pull ups
2 sets
right bicep was acting up big time...called it a day..better than pushing through pain which is obviously something not to push thru...
did cardio went home.
legs
leg ext machine
4 sets
hack squat machine
6 sets worked to 240kgs x 04
seated hamstrings machine
4 sets
done.
can't wait for my fat loss electronic monitor to be delivered...my caliper says my stomach is 0 mm...loooooooool
did chest this morning had a fucked dream...
smith machine in the rung between incline and flatty ...(its great cause its a different feeling plus its safe haha at that angle)
worked with 100kgs x 3 sets
seated flyes machine
4 sets + drops
peck deck
4 sets + drops
dip machine
4 sets + drops
done...
arms
ez bar curls
worked to 70kgs x 10
smith close grip bench press
worked to 110kgs (going all the way down and with a closer grip than my usual)
bb curls in the squat rack ;)
40kgs x 10-15 (up normal, negative nice and super slow)
killed me couple sets of that
bb french press
couple sets
seated preacher machine
couple sets
standing rope pushdowns in front of me
couple sets
done..
cardio
30 minutes
400 calories
hahaha omg its shoulders day already...damn i train like a maaaachiiiiiinnneeee
did back lastnight and today did legs
seated hamstrings machine
4 sets
hack squats
worked to 260kgs x 04 (572lbs)
go about halfway down..
leg press
worked to 400kgs x 15
leg extensions iso
4 sets
leg press machine
calves raises
calves raises iso
seated calves raises
cardio
30 minutes
hahaha omg its shoulders day already...damn i train like a maaaachiiiiiinnneeee
Time flies by when you're having fun...lol!
Time flies by when you're having fun...lol!
hell yeah!
did chest ..
flatty bench
worked to 120kgs x 07
incline bench
worked to 80kgs x 08 x 2 sets
seated flyes machine
3-4 sets
peck deck machine
3 sets
chest dips machine
3 sets
standing cables crossovers
3 sets
done...
abdominals
4-5 sets..
so hungry this morning had 4 slices of wholewheat bread with 400 grams of chicken
took my pre-workouts (i use 2 ...since i cant say what the other is the one is Storm by Universal)
ez bar curls
worked to 85kgs x 04 (cheat reps)
then drop sets down to 50kgs...
skullcrushers
4 sets
standing hammer curls (got a cool piece of equipment for that)
worked to 60kgs x 07-08 or something
seated preacher machine
couple sets
standing straight bar pushdowns nice and slow
3-4 sets
standing slightly bent bar pushdowns
heavy
seated db forearm curls
3 sets
done..
back...
deadlifts
worked to 180kgs x 03
bb rows
worked to 100kgs x 08
(all exercises from here used a strap)
ovhd purestrength iso pulldowns
worked to 4 pies a side
seated rows iso
worked to 5 pies a side
seated low rows iso
worked to 4 pies a side
seated ovhd cable iso pulldowns
couple sets
im so pissed off with the rubber they put over the iron plates,,,cant put as many plates on the stacks...could easily stick another pie or more on each side...
hey people..been in durban for 4 days...trained twice down there...did shoulders and arms was awesome..
did legs today when i came back up..
leg ext machine
25/50/75kgs x 10-25 non stop
100kgs x 10
hack squats
worked to 280kgs x 05
i am definitely going to go way past parallel to make this a lot harder on myself..and loose a few plates,im getting quite good depth but could be a lot better..the weights are a bit too exciting...
seated hammies machine
few sets then drops
leg press purestrength
4 pies a side x 30
6 pies a side x 30
10 pies a side x 25
after this i didnt know what the fuck was going on...
purestrength calves raises
couple sets heavy
walked outta there feeling i needed to faint, puke or sleep in the car...took a breather for ten minutes in the car..drove home, had a bath now im all better...
love wearing my metal militia shirt i got haha..in big letters towards the bottom it says "Fuck U"
perfect for legs
The most exciting part i can see out of all of this is that my calf has healed 100% and my knees are back to 100% and im stronger than ever at 85kgs!! (187lbs) than when i was 106kgs! (233lbs)
A new era in D-Bomb awaits...
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A new era in D-Bomb awaits...
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<...cue the suspenseful music...>
Intrigued as to what this could mean.
quietly tries to delete post without anyone seeing...ah damn hollow saw..lol well it basically refers to a "bulking up" but thats on hold for a while longer...i feel i can still lean out even more...
shoulders today
seated ovhd smith presses
4 sets
seated ovhd btn smith presses
4 sets
seated front delt raises db's
worked to 40kgs x 05
smith bb shrugs
worked to 180kgs x 05
seated rear delt machine
couple sets + drop sets
seated side delt raises machine
couple sets + drop sets
standing front delt cable raises
4 sets
abdominals
5-6 sets x 15
done.
back
seated lat pulldowns
worked to 110kgs x 07
standing wide bar rows
worked to 7 pies then drops to 6/5/4 pies
seated rows machine
4 sets
t-bar rows
worked to 3 pies x 10 x 3 sets
seated iso pulldowns
worked to 3 pies
done..
http://sphotos-g.ak.fbcdn.net/hphotos-ak-ash3/c0.0.403.403/p403x403/557714_10151059491971701_1430223361_n.jpg
quietly tries to delete post without anyone seeing...ah damn hollow saw..lol well it basically refers to a "bulking up" but thats on hold for a while longer...i feel i can still lean out even more...
Lol...just when you thought you got away with something.
http://sphotos-g.ak.fbcdn.net/hphotos-ak-ash3/c0.0.403.403/p403x403/557714_10151059491971701_1430223361_n.jpg
Damn D-Bomb, you're looking freaking wide!
haha thx hollow! the secret has been getting rid of all the excess fat on the waist!
did legs yesterday...hurt the side of my right leg...pushed it a bit too much i think...
did leg ext machine
50/30/15/10 reps
hack squat
lighter weight, trying to get down further but its almost like my knees give my brain a fuck u an i just dont feel i can..anyway went up to 180kgs x 05 a little lower this time..
leg press machine
worked to 400kgs x 10/10/08
legs a lot more buggered...
calves raises
seated calves raises (hurt my leg here)
went home..
today did chest with my skinny black buddy...
was good...
flat bench
130kgs x 04
140kgs x 01
smith incline
worked to 100kgs x 3 sets x 08
cable crossovers
5 sets
friend called it a day here agagagaa...
seated peck deck machine
4-5 sets
cardio
20 minutes
sweated hard and proper...
felt bushed..and had to get thru a ton of traffic...talk about fucked when ur legs are sore, ur tired, hungry...sigh...
got home and just ate so nicely haha...
had a heavy hard party weekend...needed that...was gud fun...
arms today
seated ovhd tri presses iso db
worked to 27.5kgs x 08
seated iso db curls
worked to 35kgs x 08
standing small v-bar pushdowns superset with thick bar curls
3 supers
seated ovhd tri machine presses
3 sets
seated preachers machine
3 sets
standing underhand bar pushdowns superset with rope curls
3 supers
done..
abdominals
5 sets
..
http://sphotos-a.ak.fbcdn.net/hphotos-ak-ash4/307937_10151063240661701_1503390913_n.jpg
http://sphotos-d.ak.fbcdn.net/hphotos-ak-ash4/384314_10151063238541701_391523718_n.jpg
shoulders is becoming my favourite day in gym...
seated ovhd smith presses
5 sets
standing btn presses
5 sets
standing bb shrugs
8 sets
incline rear delts db raises
8-9 sets
seated front delt db raises
4 sets
cardio
30 minutes
done.
legs yesterday strapped up...knees still hurt...sqautted 180kgs x 07 in the smith...happy with that plus the usual 400kgs x 10 etc in the leg press..
starting to take joint formula stuff everyday now to sort my shit out..
today did chest which was great..
Purestrength incline
3 sets
PS flatty
3 sets
peck deck
3 sets + drop sets
i got my birthday order from bb.com the other day...used the FAT GRIPZ i got to do some forearm work...gotta go all frank mcgrath on my shit..worked a charm..
finished with some cable crossovers
done..
cardio
700 calories
50 minutes
watched the two new south parks while doing so...
legs yesterday strapped up...knees still hurt...sqautted 180kgs x 07 in the smith...happy with that plus the usual 400kgs x 10 etc in the leg press..
starting to take joint formula stuff everyday now to sort my shit out..
today did chest which was great..
Purestrength incline
3 sets
PS flatty
3 sets
peck deck
3 sets + drop sets
i got my birthday order from bb.com the other day...used the FAT GRIPZ i got to do some forearm work...gotta go all frank mcgrath on my shit..worked a charm..
finished with some cable crossovers
done..
cardio
700 calories
50 minutes
watched the two new south parks while doing so...
havent been on for a bit...but been doing my thing...legs was quite good..
leg extensions
5 sets
hamstrings seated
5 sets
smith squats
5 sets
leg press
4 sets
calves
hey sexy beasts and lemon teets...
sorry haven't been logging...
been banging away at my friends wife, lotsa work and otherwise doing gym as usual, threw in about 2200 calories + over my 1800 cals...yip, ima hit a bulky bulk bulk bulk for a real little bitty on a titty...
wanna see how my body gonna reactearate..
but i will hold back if waist goes near 34 inches..i refuse to go anywhere near up there again...and i will rather be caught dead than be 37.5 inches on the gut again blegh...im still 32-32.5 inch which i accept, after all december beach time right round the corner..
using my dip belt for arms and back now, definitely a big help, nice to get away from lat pulldowns and do weighted pull ups, whole nother ball game, and tricep dips with 70kgs strapped on you is not a game...also using the fat gripz and my forearm bar to build up forearm and wrist/grip strength, my goal is to have Wraths arms..
My face is jelly!
zubda345
10-27-12, 3:05 pm
hey sexy beasts and lemon teets...
lol :p
did arms this morning
seated preacher curls ez bar
worked to 75kgs
seated iso db tri presses ovhd
worked to 35kgs
seated iso preacher curls
4 sets
standing french presses
worked to 70kgs
standing palms facing down curls
worked to 65kgs
tricep dips
worked to BW + 80kgs x 05/04
i think that was it.
come down with a bit of flu, second time in last few weeks :( fighting it with meds etc..
been eating more, as i said, 5kgs heavier, arms up from 17 inch to 17.8 inch today...sitting at 90kgs, waist is 32.5 inches, bodyfat monitor (Omron) puts me at 13.5 % BF
2 days away from gym, been taking meds, been coughing like crazy and nose been running, im holding it together its not full blown but fuck it sucks..
4th day out of gym...
noticing more veins on right arm..