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Kill i oughtta
07-01-12, 6:21 pm
I just competed a week ago at the southern isles bodybuilding shampionships and took first in the teensand 3rd in novice leightweight got down to 5-6 percent bodyfat and a solid 150 punds and am very happy with the way it turned out now this is my offseason journey as i try to pack on some Clean ass mass in what i hope to be a long productive off-season feel free to follow my brothas.

July.1.2012
154.6 pounds




Kill i oughtta

Kill i oughtta
07-02-12, 4:02 am
Chest and Arms hypertrophy day

Flat DB press 6 sets of 3
Incline db press 3 sets of 8-12
Hammer strength chest press 3 sets of 12-15
Incline cable flys 2 sets of 15-20


Cambered bar preacher curls 3 sets of 8-12
DB concentration curls 2 sets of 12-15
Spider curls against an incline bench 2 sets of 15-20


Seated tricep extentsion with cambered bar 3 sets of 8-12
Cable pressdowns with rope attatchment 2 sets of 12-15
Cable pressdowns just grabin the pulley 2 sets of 15-20


Solid workout in and out in under an hour with warm-ups.
Weight today is 154.6
feeling good

Kill i oughtta

GUNS
07-02-12, 4:37 am
Pretty solid session! Why a full arm day with chest?

Whats your meals gonna look like from here on out?

Cellardweller
07-02-12, 5:56 am
That was a pretty solid day. I really liked the power on the flat bench and the hypertrophy work on incline.

Kill i oughtta
07-02-12, 1:53 pm
thanks fellas and let me explain heres what my training split looks like.

Day1: upper body power day
Day2: Lower body powerday
Day3:Rest
Day4:Back and shoulders hypertrophy
Day5:legs hypertrophy
Day6:chest and arms hypertrophy
Day7: rest

and than repeat the cycle basically what im doing is hitting every muscle group twice a week but less volume and higher frequency.

MRmichael.hooker
07-02-12, 6:55 pm
sup man. Gonna follow along the journey, nice seeing a young guy already so focused on the iron game. Best of luck man!

Kill i oughtta
07-02-12, 7:08 pm
sup man. Gonna follow along the journey, nice seeing a young guy already so focused on the iron game. Best of luck man!

much appriciated bro ill do my best to deliver=]

N. Motta
07-02-12, 10:32 pm
sup man. Gonna follow along the journey, nice seeing a young guy already so focused on the iron game. Best of luck man!

I agree. Keep up the same work ethic, day in and day out.

ThatLittleMonster
07-02-12, 11:33 pm
Stoked for this journey my man you know im following!

Kill i oughtta
07-03-12, 1:36 am
Stoked for this journey my man you know im following!

glad to hear it brotha

Kill i oughtta
07-03-12, 3:39 am
MY sleep schedule is thrown off completly by my work schedule it is 4 oclock in the morning in south georgia and i still havent gotten my zzzz yet time for whey shake and some fish oil than my face barried in the pillow for another go at my 8 hours.

Kill i oughtta
07-03-12, 1:42 pm
Weight this morning: 156.2

Pre-workout/breakfast

6 egg whites
1 scoop of whey
1 cup of oatmeal

Now off to the gym and than tto work for 7 + hours workout posted afterwords later fellas.

Kill i oughtta
07-04-12, 2:58 pm
heres yesterdays workout. 7/3/12

Upper Body power day

T-bar row 3 sets of 3-5 reps
Weighted pull ups 2 sets of 6-10
rack chins 2 sets of 6-10

Flat DB press 3 sets of 3-5 reps
Weighted dips 2 sets of 6-10

side DB laterals 2 sets of 6-10

Cambered bar curls 3 sets 6-10

Skull crushers 3 sets of 6-10

Thoughts: the workout was solid and im feeling good its nice to be enjoying s suplus of calories again yesterday after the workout my mom offered us to go to wendys and i realized that for ounce and was sieting and the was ago so i brabbed myself a Triple baconator a frosty and fries and damn it felt good growing every day=]

ThatLittleMonster
07-05-12, 3:30 am
Brother its off season.... Eat that baconator no questions asked! im stoked for your journey man, just put on the good carbs first, then second eat those cheat meals. Keep hittin that gym raw brother.

Kill i oughtta
07-06-12, 12:18 am
Today ened up being another off day and another 8 hour work oh well gotta make the money to buy the food to be the body i want to be thats life thats animal lol back shoulders tommorrow goning to completly fucking destroy it!

Kill i oughtta
07-06-12, 5:45 pm
Back and Shoulders Hypertrophy Day

T-bar row 6 sets of 3 reps
Rack chins 3 sets of 8-12 reps
Seated cable row 3 sets of 8-12 reps

shrugs bracing upper body against an incline bench 2 sets of 12-15 reps
Close grip pulldowns 2 sets of 15-20 reps

Seated dumbbell presses3 sets of 8-12 reps
Face pulls with rope attachment 2 sets 12-15
Side lateral raises with dumbbells 3 sets 12-20

Thoughts: soild workout burned through it in about an hour and walked out with my head held another succesful training session under my belt for pwo nutrition was as follows.

8oz of chicken
10 oz of russet potatoe
2 cups of steamed broccoli

im a healthy growing boy=].



Kill i oughtta

Kill i oughtta
07-07-12, 2:36 pm
pre-workout nutrtion today is:

7oz of lean pork
1 cup of brown rive
veggie mix of asparagus red bell peppers, squash, cauliflower, and broccoli.
Animal pak
fish oil

Time to hit legs.

GUNS
07-07-12, 2:45 pm
Oh shit youve been listening to Leigh with the posrk! Next thing youll be mixing some crazy ass 2 gallon pre-workout shit!

Kill i oughtta
07-07-12, 8:35 pm
Squats 6 sets of 3 reps
Hack squats 3 sets of 8-12
Narrow leg press 2 sets of 12-15
leg extensions 2 sets of 12-15

Romanian deadlifts 3 sets of 8-12
Lying leg curls 2 sets of 12-15

Donkey calf raises supersetted with crucnhes using rope attachment 2 sets of 12-15
Seated calf raise supersetted with captains chair leg raises 2 sets of 12-15

Done!
PWO nutrition today was:
8 Oz of steak
10 oz of baked russet potatoe
two whole grain hotdog buns with two turkey links.

Healthy growing boy=]

Kill i oughtta

MRmichael.hooker
07-07-12, 8:54 pm
nice leg day man

Kill i oughtta
07-07-12, 9:02 pm
nice leg day man

much appriciated brotha doin work

Kill i oughtta
07-08-12, 7:56 pm
Chest and arms hypertrophy day

Flat Db press 6 sets of 3 reps
Incline Db press 3 sets of 8-12
Hammer strength incline press 3 sets of 12-15
Incline cable flys for 2 sets of 15-20

Cambered bar preacher curls 3 sets of 8-12
DB concentration curls 2 sets of 12-15
Spider curls against an incline bench 2 sets of 15-20

Seated tricep extentsions with cambered bar 3 sets of 8-12
Pressdowns with rope attachment 2 sets of 12-15
Cable kickbacks 2 sets of 15-20

Thoughts: greay workout i had a pump from hell my arms were pumped to the point where i was actually in pain but let me tell ya shit hurts so good anyway PWO nutrition today was as follows:

7 oz of top round steak
10 oz of baked russet potatoe
4 slices of turkey breast between two peices of whole grain bread
1 diet orange soda=]

Growing like a champion my weight is teadily increasing today i weigh 162.2 pounds with a slight fat gain because im still rebounding off of my show so still getting my body accustomed to eating so many calories again but its quite nice any way you slice it all and all productive day.

Kill i oughtta

ThatLittleMonster
07-09-12, 1:33 am
WOOOO kill that shit brother! good day

Kill i oughtta
07-09-12, 3:31 pm
Ruff stuff pancakes/my special recipe

55 g of protein
60 grams of carbs
15 g of fat

Starting of my day right=]

Kill i oughtta
07-10-12, 4:50 pm
Ok here we go:

Upper Body Power Day

T-bar row 3 sets of 3-5 reps
Weighted pull ups 2 sets of 6-10
rack chins 2 sets of 6-10/ slow negatives on last four reps

Flat DB press 3 sets of 3-5 reps
Weighted dips 2 sets of 6-10

side DB laterals 2 sets of 6-10/ slow negatives on last four reps

Cambered bar curls 3 sets 6-10

Skull crushers 3 sets of 6-10

Pwo Nutrition:

8 Oz of 90/10 burger grilled
10 Oz of baked russet potatoe with fat free cheedar melted into it
1/4 of pinto beans
1 diet orange soda
2 fish oil

Thoughts:

Today was a solid ass workout mad mind to muscle conection ove got going on latley also my weights are steadily going up and the strength is coming back even if its just slapping a 2.5 on the bar thats 2.5 pounds i wasnt lifting last week so massivley productive day today. My weight today is 163 even also going up lol. thanks for tuning in brothas.

Growing every day

Kill i oughtta

Kill i oughtta
07-11-12, 8:17 pm
In case anyone didnt know Pinto beans are a super food 1 serving has 22 grams of carbs 14 of which are fiber, 0 fat, and 7 grams of protein dear god ive been chowing down on em made some chili with lean ground beef the other day OFFSEASON baby=]

Kill i oughtta
07-12-12, 12:24 am
Lower Body Power Day


Squats 3 sets of 3-5 reps
Hack Squats 2 sets of 6-10 reps
Leg extensions 2 sets of 6-10 reps


Stiff legged deadlifts 3 sets of 5-8 reps
Glute ham raises or lying leg curls 2 sets of 6-10 reps

Standing calf raise 3 sets of 6-10 reps
Seated calf raise 2 sets of 6-10 reps

Weighted crunches 5 sets 6-10

Done!

PWO Nutrition:

8oz of Steamed chicken breast
half cup of pinto beans
1 baked russet potatoe
1 cup of fat free vanilla ice cream
1 cup of coffe with some stevia
this meal kind of turned into my breakfast because the time i trained today.

Thoughts: Workout went great im squating deep and strong again and weights are slowly just going up and up along with the weight this is slowly turning into a long productive off-season.

July.11.12
162.6



Kill i oughtta

Cellardweller
07-12-12, 9:31 am
A couple of nice power days there. Reading this thread makes me hungry. Chili sounds good. Toss in ground chicken instead of beef for a change up.

ThatLittleMonster
07-12-12, 3:44 pm
Love the food intake brother, your killin that lower body keep strong brother.
A.B.E always be eatin!

Kill i oughtta
07-12-12, 4:10 pm
lol thats what i do man and i like that idea maybe even some turkey who knows its alwaays good to mix things up a bit.

Christmas
07-13-12, 3:43 am
Hey, Man, Just had a chance to read through your page. Nice to see such dedication and excitment in something like that. You should get some before and after pics up for the bulking cycle. That would be a really cool thing to track.

Kill i oughtta
07-13-12, 5:58 pm
thanks alot christmas i appriciate that and the idea im definatley going to do that.

Kill i oughtta
07-15-12, 9:50 pm
the gym closed before i could get to it so i had to makeshift a workout in the garage so here went something.


Chest and Arms hypertrophy

Flat barbell bench press 6 sets of 8-12
Incline flys 3 sets of 15-20

Barbell curls 3 sets of 8-12
Dumbell concentration curls 2 sets of 8-12
Hammer curls 2 sets of 15-20

Close grip bench press 3 sets of 8-12
overhead dumbell tricep extentsions 2 sets of 12-15
Diamond push-ups 2 sets of 15-20

PWO nutrition:
2 scoops of whey
1 Dozen Krispy Kreme doughnuts my birthdays tommorw so im indulgding a bit lol.

Tommorows my birthday and im damn well going to enjoy myslef with probley another dozen and anice dinner gotta love the off-season than im back in the gym tuesday to work it off lol.

weeight today is 164.0

Kill i oughtta

Kill i oughtta
07-22-12, 8:02 pm
Been a tough few days on the grind and living the life, things are hectic with work training family and what not but im back cant keep me away from the F O R V M and theres nothing some hard traing cant fix=].

Chest and Arms Hypertrophy

Chest:
Flat DB press 6 sets of 3
Incline DB press 3 sets of 8-12
Hammer strength chest press 3 sets of 12-15
Incline cable flys 2 sets of 15-20

Biceps:
Cambered bar preacher curls 3 sets of 8-12
DB concentration curls 2 sets of 12-15
Spider curls against an incline bench 2 sets of 15-20

Triceps:
Seated tricep extentsions with a cambered bar 3 sets of 8-12
Rope extentsions with a rope 2 sets of 12-15
Cable kickbacks 2 sets of 15-20

Grip work

Wrap up and thoughts:
Todays workout was fantastic if you dont do concentration or spider curls i suggest trying em puts a real strain on the biceps gives me a mad pump. also im getting alot stronger the pressing strength is slow but something is improving every workout.
Growing all the time.

PWO nutrition:
8 oz of chicken
1/4 cup pinto bens
1 onion
1 oz of chopped pork
9 oz of baked russet potatoe

July 23 2012
168.6



Kill i oughtta

ThatLittleMonster
07-23-12, 1:20 am
Keep on keepin on. Stay tought keep that outside stuff outside that gym, im behind ya brother.

Cellardweller
07-23-12, 6:04 am
theres nothing some hard traing cant fix



This right here. And happy birthday.

Kill i oughtta
07-23-12, 4:30 pm
thanks huys mean s alot believe it or not i was training on my birthday lol i had to earn my cake or in my case Krispy Kreme doughnuts lol.

GUNS
07-24-12, 12:33 am
Nice Chest and arms! Happy Birthday, and the doughnuts might be better than a cake!

Kill i oughtta
07-26-12, 3:13 pm
I hate the DMV i couldnt get my lecense today because of one of those lazxy employees, thatsw the problem with the polace always being so packed those employees arnt doing anything.

oh well time for rest and recovery im going to destroy back and shoulders tommorow.

Kill i oughtta
07-29-12, 11:40 pm
yes siri feel a cheat day coming on ive got it planned for my next leg day

Kill i oughtta
08-02-12, 12:12 am
Lower body power day:

Squats 3 sets of 3-5 reps
Hack squats 2 sets of 6-10 reps
legs extentsions 2 sets of 10 reps

Stiff legged deadz 3 sets of 5-8
Glute ham raises 2 sets of 8-10

2 sets of single leg seated calf raise 8-10
3 sets of 45 degree calf raises 10

5 sets of weighted crunches 10-15

PWO Nutrition:

8 ounces of steamed chicken breast
10 ounces of baked russet potatoe
1/4 cup of brown rice
1/4 cup of pinto beans
5 grams of creatine

Thoughts: thats all she wrote today was a solid workout hit some new numbers on the hack squats fought hard and earned every rep i managed to pull out of my ass today just kept running with the mentality of MOVE HEAVY ASS WEIGHT AT ALL COSTS! and it most certainly pays bulking is treating me well and so is the garlic bread pizza i had from pizza hut last night shits the bomb anyway time to to eat again later brothas.

Kill i oughtta
166.2

Ed Eliason
08-02-12, 12:20 am
Solid leg day! Have fun bulking, looks like your making progress!

Kill i oughtta
08-14-12, 11:46 am
i miss the F O R V M im back and im looking for a new training program i just finished running layne nortons phat for about 7 weeks any recommendations fellas?

N. Motta
09-07-12, 9:43 pm
Still trainin hard bro? Find a new program yet?

Cellardweller
09-08-12, 9:46 pm
Yeah, quiet in here. Everything OK?

Kill i oughtta
12-18-12, 11:46 am
been out of the pak game for a while sometimes life just catches up to you as of late i have not had alot of time to post with the brothers here but i am back now and will be posting on the daily my current offseason progress is going well and will give more of an update later today.

Kill i oughtta
12-19-12, 10:31 pm
who lives in a pinapple under the sea?

opps wrong forum =]

anyways yesterday was lower body power day hit prs out the ying yang!

ATG squats 3 sets of 3-5(got 5 on all) with 315 pr
leg press 2 sets of 6-10(6plates per side) pr
stiff leg deads with dbs for 3 sets of 8
leg extensions 2 sets of 6-10
glute ham raises 2 sets of 6-10
standing calves 6-10
cables crunches 4 sets 6-10

notes=: got balls deep on every rep of swuats which i was proud of along with a solid productive day of prs and a solid quick hard hitting workout off-season progress is continuing i dont plan to stop now. =]

Weight today= 177.2

Growing.............

Kill i oughtta
12-21-12, 5:22 pm
i was out of town today and the facility i went to was under constrtuction and had limited equipment so i had to pull chest day on leg day and ill have to make up legs and arms tommorrow gotta do whatyou gotta do.

Chest workout

flat bb bench press 6 sets of 3
incline db press 3 sets 8-12
incline bb bench press 4 sets of 10
pec deck flys 2 sets of 15

Notes: pwo nutrition is cooking and im looking foward to returning to my home gym.

Kill i oughtta
12-23-12, 12:07 pm
t\damn gym i was at out of town was under construction and when i got back into down yesterday the gym was closed so im missing two workouts and today is my scheduled off day so now im losing my mind i hate being able to do nothing i start to feel unfocused and weak but the second i step foot back into the gym im going to tear it up no questions asked cant wait for tommorow.