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D-Bomb
02-15-12, 10:14 am
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...

D-Bomb
02-15-12, 12:19 pm
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.

D-Bomb
02-16-12, 12:53 pm
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.

D-Bomb
02-17-12, 11:21 am
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.

D-Bomb
02-17-12, 12:02 pm
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.

D-Bomb
02-20-12, 12:20 pm
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

D-Bomb
02-21-12, 4:51 pm
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

D-Bomb
02-22-12, 1:56 pm
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

D-Bomb
02-22-12, 8:28 pm
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.

D-Bomb
02-22-12, 8:54 pm
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.

D-Bomb
02-26-12, 4:10 am
hit shoulders yesterday and this morning did some traps and some calves (leg slowly getting better..) some stretching and cardio.

D-Bomb
02-26-12, 3:59 pm
did some calves tonight...another 16 sets

D-Bomb
02-29-12, 8:38 pm
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.

D-Bomb
02-29-12, 11:47 pm
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 :)

D-Bomb
03-03-12, 6:39 am
hit chest other day i think and then arms this morning...

hit biceps so nicely and triceps too

D-Bomb
03-05-12, 12:34 am
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...

D-Bomb
03-06-12, 2:04 pm
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

D-Bomb
03-07-12, 4:27 pm
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!

D-Bomb
03-10-12, 8:07 am
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.

D-Bomb
03-11-12, 12:04 pm
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.

D-Bomb
03-12-12, 3:22 pm
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.

D-Bomb
03-14-12, 2:09 pm
hit back yesterday

D-Bomb
03-14-12, 4:00 pm
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.

D-Bomb
03-17-12, 11:54 am
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.

D-Bomb
03-17-12, 2:27 pm
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 +

D-Bomb
03-18-12, 2:02 pm
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.

D-Bomb
03-19-12, 3:53 pm
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....

D-Bomb
03-23-12, 2:36 pm
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

D-Bomb
03-24-12, 10:38 am
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

D-Bomb
03-24-12, 10:06 pm
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?

D-Bomb
03-25-12, 1:59 pm
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

D-Bomb
03-26-12, 7:17 pm
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.

D-Bomb
03-27-12, 2:10 pm
feeling fucked...taking today off

D-Bomb
03-28-12, 1:48 am
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

D-Bomb
03-29-12, 4:37 pm
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

D-Bomb
03-30-12, 3:35 am
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?

D-Bomb
03-31-12, 8:27 am
haha thanks brother
they doing good...a paltry 19.2 inches right about now..and im weighing 102kgs now.. 224lbs for my american friends.

D-Bomb
04-02-12, 4:07 am
damn its getting icy cold over here..

D-Bomb
04-03-12, 7:30 am
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.

D-Bomb
04-03-12, 4:15 pm
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)

D-Bomb
04-04-12, 12:54 pm
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

D-Bomb
04-05-12, 12:40 pm
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.

D-Bomb
04-07-12, 11:31 am
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

D-Bomb
04-08-12, 2:48 pm
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

D-Bomb
04-11-12, 11:44 am
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.

D-Bomb
04-11-12, 3:37 pm
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.

D-Bomb
04-12-12, 5:31 pm
did arms

was enjoyable

done.

violator
04-13-12, 10:58 am
nice deadlift...

D-Bomb
04-16-12, 3:15 pm
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.

D-Bomb
04-17-12, 4:31 pm
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.

D-Bomb
04-19-12, 11:07 am
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

D-Bomb
04-21-12, 5:14 pm
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.

D-Bomb
04-23-12, 1:04 pm
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

D-Bomb
04-24-12, 1:46 pm
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

D-Bomb
04-25-12, 3:51 pm
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

D-Bomb
05-02-12, 4:54 am
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..

D-Bomb
05-03-12, 9:36 am
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

D-Bomb
05-03-12, 2:48 pm
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

D-Bomb
05-05-12, 8:43 am
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.

D-Bomb
05-07-12, 1:39 pm
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..

D-Bomb
05-07-12, 3:01 pm
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

D-Bomb
05-08-12, 12:08 pm
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

D-Bomb
05-09-12, 12:36 pm
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

D-Bomb
05-10-12, 3:49 pm
did shoulders earlier and biceps tonight.

D-Bomb
05-12-12, 11:09 am
Legs then triceps last night

zubda345
05-12-12, 11:25 am
Are you a powerlifter?

D-Bomb
05-13-12, 10:23 am
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.

D-Bomb
05-14-12, 10:21 am
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.

D-Bomb
05-14-12, 10:53 am
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.

D-Bomb
05-15-12, 9:54 am
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..

D-Bomb
05-15-12, 9:58 am
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!

D-Bomb
05-15-12, 10:30 am
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.

D-Bomb
05-15-12, 10:31 am
^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.... :)

D-Bomb
05-16-12, 12:15 pm
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

D-Bomb
05-16-12, 2:22 pm
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?

D-Bomb
05-18-12, 12:41 pm
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.

D-Bomb
05-19-12, 12:14 pm
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...

D-Bomb
05-20-12, 10:02 am
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

D-Bomb
05-20-12, 1:45 pm
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.

D-Bomb
05-21-12, 12:40 pm
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.

D-Bomb
05-22-12, 2:07 pm
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....

D-Bomb
05-24-12, 11:13 am
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

D-Bomb
05-24-12, 2:03 pm
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..

D-Bomb
05-24-12, 2:10 pm
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.

D-Bomb
05-27-12, 11:56 am
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.

D-Bomb
05-28-12, 2:19 pm
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.

D-Bomb
05-29-12, 1:26 pm
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.

D-Bomb
05-29-12, 9:00 pm
http://a6.sphotos.ak.fbcdn.net/hphotos-ak-ash2/p480x480/74695_10150832729406701_630671700_9774080_18356708 61_n.jpg

D-Bomb
05-30-12, 4:18 pm
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.

D-Bomb
05-31-12, 2:08 pm
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..

Hollow
06-01-12, 7:58 am
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.

D-Bomb
06-01-12, 3:21 pm
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.

D-Bomb
06-03-12, 1:24 pm
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!

D-Bomb
06-03-12, 3:03 pm
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..

D-Bomb
06-04-12, 1:11 am
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!

D-Bomb
06-04-12, 12:41 pm
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..

D-Bomb
06-06-12, 4:56 pm
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..

Hollow
06-07-12, 9:10 am
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.

D-Bomb
06-08-12, 8:15 am
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

Hollow
06-08-12, 8:20 am
You've definitely have put on some quality size there D-Bomb. Solid chest workout!

D-Bomb
06-11-12, 5:16 am
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.

D-Bomb
06-11-12, 3:10 pm
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!

D-Bomb
06-12-12, 1:52 pm
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

Hollow
06-12-12, 1:55 pm
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?

D-Bomb
06-15-12, 2:59 pm
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.

D-Bomb
06-16-12, 12:50 pm
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.

D-Bomb
06-17-12, 12:00 pm
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

D-Bomb
06-18-12, 1:57 pm
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.

Hollow
06-18-12, 2:05 pm
Solid sessions D-Bomb!

D-Bomb
06-21-12, 3:36 pm
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.

D-Bomb
06-22-12, 6:40 am
http://a2.sphotos.ak.fbcdn.net/hphotos-ak-snc7/c0.0.403.403/p403x403/600189_10150879905191701_1788815492_n.jpg

D-Bomb
06-22-12, 2:12 pm
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.

D-Bomb
06-23-12, 4:10 am
what do u guys think about this...?

going to try it out...cause my calves are pathetic.

D-Bomb
06-23-12, 8:41 am
http://www.t-nation.com/free_online_article/most_recent/the_answer_for_massive_calves

D-Bomb
06-23-12, 12:48 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

D-Bomb
06-24-12, 11:14 pm
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.

D-Bomb
06-25-12, 2:25 pm
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

D-Bomb
06-26-12, 11:44 am
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

D-Bomb
06-27-12, 5:02 pm
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.

D-Bomb
06-28-12, 10:16 pm
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.

D-Bomb
06-28-12, 10:22 pm
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

D-Bomb
06-29-12, 12:48 pm
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

D-Bomb
06-30-12, 1:35 pm
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.

D-Bomb
07-02-12, 5:12 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..

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!

D-Bomb
07-03-12, 9:13 pm
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.

D-Bomb
07-04-12, 1:21 am
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

D-Bomb
07-06-12, 3:52 am
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.

D-Bomb
07-08-12, 10:15 am
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.

D-Bomb
07-08-12, 11:25 am
chest

flatty
4 sets

seated flyes machine
3-4 sets

seated peck deck machine
3-4 sets

standing cables
3-4 sets

done.

D-Bomb
07-10-12, 6:55 am
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

D-Bomb
07-10-12, 9:56 am
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)

D-Bomb
07-11-12, 8:53 am
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..

D-Bomb
07-12-12, 1:55 pm
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

D-Bomb
07-14-12, 7:58 am
http://a7.sphotos.ak.fbcdn.net/hphotos-ak-ash3/s720x720/580881_10150925053231701_1337563625_n.jpg

D-Bomb
07-14-12, 2:34 pm
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

D-Bomb
07-15-12, 2:04 pm
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

D-Bomb
07-17-12, 10:34 am
chilled yesterday...slept like 12 hours haha..

D-Bomb
07-17-12, 2:16 pm
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.

D-Bomb
07-18-12, 12:50 pm
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.

D-Bomb
07-19-12, 11:06 pm
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..

D-Bomb
07-22-12, 2:32 pm
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..

D-Bomb
07-24-12, 9:09 am
Shoulders yesterday

Side Delts
14sets

Rear Delts
13 sets

Cardio 40 mins

Belly waist 32.5
Love handles 33.5

Hollow
07-24-12, 9:25 am
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!

D-Bomb
07-24-12, 9:27 am
http://a4.sphotos.ak.fbcdn.net/hphotos-ak-snc7/386999_10150942360436701_1915696938_n.jpg

D-Bomb
07-26-12, 4:57 pm
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

D-Bomb
07-27-12, 2:58 pm
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.

D-Bomb
07-29-12, 9:36 am
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

D-Bomb
07-29-12, 1:30 pm
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

D-Bomb
07-31-12, 2:26 am
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.

D-Bomb
08-02-12, 5:12 am
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..

D-Bomb
08-02-12, 6:39 pm
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..

D-Bomb
08-04-12, 1:48 am
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.

D-Bomb
08-12-12, 7:03 am
been training just wrapped up..

D-Bomb
08-13-12, 7:43 am
friday was boys night, was good hooked up with a cute gal..

sundays workout sucked haha..

D-Bomb
08-13-12, 2:29 pm
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..

D-Bomb
08-15-12, 8:40 am
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.

D-Bomb
08-15-12, 12:07 pm
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.

D-Bomb
08-18-12, 10:24 am
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..

D-Bomb
08-18-12, 2:21 pm
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.

D-Bomb
08-20-12, 1:06 am
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.

D-Bomb
08-20-12, 5:48 pm
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...

D-Bomb
08-21-12, 4:05 pm
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...

D-Bomb
08-22-12, 1:32 pm
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...

D-Bomb
08-23-12, 1:08 pm
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.

D-Bomb
08-26-12, 3:33 pm
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..

D-Bomb
08-26-12, 3:37 pm
http://a7.sphotos.ak.fbcdn.net/hphotos-ak-ash3/c0.0.403.403/p403x403/524306_10151013083846701_1671328618_n.jpg

D-Bomb
08-27-12, 3:41 pm
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.

D-Bomb
08-28-12, 1:44 pm
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..

D-Bomb
08-28-12, 1:45 pm
http://a3.sphotos.ak.fbcdn.net/hphotos-ak-snc7/c0.0.403.403/p403x403/304829_10151017142571701_747193627_n.jpg

D-Bomb
08-30-12, 7:29 am
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

D-Bomb
09-01-12, 8:23 am
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

D-Bomb
09-03-12, 6:59 am
shoulders..saturday

had an awesome sleep last night...13-14 hours haha

D-Bomb
09-03-12, 11:31 am
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..

D-Bomb
09-03-12, 5:23 pm
party with david hasselhoff in person haha..

http://a6.sphotos.ak.fbcdn.net/hphotos-ak-snc6/228397_10151025684121701_1666755568_n.jpg

D-Bomb
09-04-12, 12:31 pm
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.

D-Bomb
09-05-12, 12:08 am
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

D-Bomb
09-06-12, 10:50 am
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.

Hollow
09-06-12, 11:22 am
Killing it as usual D-Bomb!!!

D-Bomb
09-06-12, 12:07 pm
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

Hollow
09-06-12, 12:25 pm
The results speak for themselves!

D-Bomb
09-06-12, 5:56 pm
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 ;)

Hollow
09-07-12, 12:44 am
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!!!

D-Bomb
09-07-12, 12:15 pm
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

D-Bomb
09-08-12, 9:31 pm
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

D-Bomb
09-09-12, 8:44 am
It's your birthday? Well, Happy Birthday to you D-Bomb! Have a good one!!!

yeah!, thanks so much Hollow!

D-Bomb
09-09-12, 10:47 am
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

D-Bomb
09-10-12, 4:41 pm
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..

D-Bomb
09-12-12, 2:48 pm
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...

Hollow
09-12-12, 3:16 pm
Got to still have fun while doing this!

D-Bomb
09-13-12, 2:53 pm
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

D-Bomb
09-14-12, 3:16 am
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..

Hollow
09-14-12, 8:10 am
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!

D-Bomb
09-14-12, 12:16 pm
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.

D-Bomb
09-15-12, 10:15 am
legs

leg ext machine
4 sets

hack squat machine
6 sets worked to 240kgs x 04

seated hamstrings machine
4 sets

done.

D-Bomb
09-16-12, 2:37 am
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...

D-Bomb
09-17-12, 12:30 pm
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

D-Bomb
09-17-12, 8:42 pm
hahaha omg its shoulders day already...damn i train like a maaaachiiiiiinnneeee

D-Bomb
09-19-12, 6:35 pm
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

Hollow
09-20-12, 7:20 am
hahaha omg its shoulders day already...damn i train like a maaaachiiiiiinnneeee

Time flies by when you're having fun...lol!

D-Bomb
09-20-12, 10:04 pm
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..

D-Bomb
09-21-12, 1:23 am
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..

D-Bomb
09-22-12, 1:10 pm
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...

D-Bomb
09-26-12, 6:19 pm
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)

D-Bomb
09-27-12, 8:03 pm
A new era in D-Bomb awaits...

...
...

...

...



....


....

Hollow
09-28-12, 9:24 am
A new era in D-Bomb awaits...

...
...

...

...



....


....

<...cue the suspenseful music...>

Intrigued as to what this could mean.

D-Bomb
10-01-12, 12:59 pm
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.

D-Bomb
10-02-12, 4:17 pm
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..

D-Bomb
10-02-12, 4:18 pm
http://sphotos-g.ak.fbcdn.net/hphotos-ak-ash3/c0.0.403.403/p403x403/557714_10151059491971701_1430223361_n.jpg

Hollow
10-04-12, 6:32 am
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!

D-Bomb
10-04-12, 2:59 pm
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...

D-Bomb
10-07-12, 11:04 am
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

..

D-Bomb
10-07-12, 11:06 am
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

D-Bomb
10-08-12, 1:31 pm
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.

D-Bomb
10-11-12, 2:52 pm
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...

D-Bomb
10-11-12, 2:59 pm
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...

D-Bomb
10-19-12, 8:26 am
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

D-Bomb
10-27-12, 2:43 pm
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

D-Bomb
10-31-12, 12:04 pm
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

D-Bomb
11-01-12, 8:30 pm
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..

D-Bomb
11-04-12, 11:03 am
4th day out of gym...

noticing more veins on right arm..