Switching Paths

[MetalTechnician]

This is my first entry of my personal journey to get some and revamp myself. I was once known as theanimalpackist, but that person got lost. I didn't know who I was, I

thought I was this big head honcho in the gym and "knew it all". Now, I am saying fuck that. I don't give a shit about what I know or what I think is truth. I have cleared out

the coffers of my mind and kept only the raw experience of what I have done through training and dieting. I am now known as MetalTechinician. I am an electronics

engineer/network security technician that loves to train, to meet new brothers, and to gain knowledge through experience and shared journeys on the FORVM. I want to hear

everyone's opinion or experience. I will post my days progress in this place, and keep up with as much as possible. I know for a fact there is someone stronger than me in

here, and with more knowledge about everything that is ANIMAL. I don't want to be the lone wolf that was theanimalpackist. I want to train harder, learn more, soak up as

much as possible. I want to be involved as much as I can. I need this, training has saved me on numerous occasions. I cannot falter, I cannot fail, I cannot lose at this game.

Its time for me to get serious, to grow a pair. I am 26 years old and I feel like that I have learned very little. Except how to be a bitch in the gym. I want to know who is the

biggest guy here, not to take him down, but to learn under him. To become an apprentice as such. I keep saying I feel old, but my age in this place means nothing for what is

to come. I am still a 250cc motor staring down a starting grid of 1000cc's of pure muscle. I forgot what it is to be ANIMAL. Its time I learn again. So, I ask, my brothers, teach

me. Tell me what I doing wrong in each day I post on here. Give me pointers, tips, your experiences, and if I am not posting, send me a kick in the nads message, do

something. Don't let me fall again.

Thanks my brothers.

Late,

Metal

[MetalTechnician]

Well I put in a long week of work and training...and I think my training is really starting to pay off. I have been doing a lot of light weight with power reps to get back in the momentum. I need some suggestions for getting back into legs without paralyzing myself...I am all ears. Now keep in mind my legs are my "God's Gift", meaning they don't take much and they are fully grown tree trunks. I want to start in light then move in heavy, so if any one has any ideas, I will be applying them tomorrow. Saturday is my designated leg day because sunday is always a day off, so I can hobble around and barely be able to sit on the john. Also, any type 1 diabetic body builders out there?? I need some pointers on how to control sugar during a workout. Especially a heavy one. See you tomorrow brothers.

Late,

Metal

[MetalTechnician]

Alright, this is leg day. It is going to suck. But that's the fucking point. I am going to start with a light good ol' routine.

Squats:
3x 15,15,15 95lbs
3x 10,10,10 135lbs
3x 4,4,4 185lbs

Leg Press:
3x 15,15,15 180lbs
3x 10,10,10 270lbs
3x 4,4,4 360lbs

Leg Extension:
5x Switchups(meaning light then heavy then light and so on) 30lbs, 120lbs, 40lbs, 100lbs, 50lbs

Leg Curls:
5x Switchups same as Leg Extension

Calf Raises(on leg press):
5x 20,20,20,20,20 switching from inner to outer to center each time 270lbs

Stairs: 30 mins

and I am preparing not to walk at all on sunday. Bring it on.

Late,

Metal

[machineman]

Glad to see ya back, brother. As you have heard before, leave the ego at the gym door. Get on a solid routine and stick with it. I can't say much on the diabetes thing, but maybe hit up Ox or some of the other pros and see what they have to say on the subject.

[MetalTechnician]

Glad to see ya back, brother. As you have heard before, leave the ego at the gym door. Get on a solid routine and stick with it. I can't say much on the diabetes thing, but maybe hit up Ox or some of the other pros and see what they have to say on the subject.

Jah, thanks brother. Yea I burned my ego at the door before I left this morning. I got done with legs, got through the routine just didn't get to the last one or two sets with the reps I wanted. My quads are on fire right now, lol. It was still some good shit, and made me miss doing the leg sets. I am going to soak up the most I can for tips and tricks, and my etiquette will show that.

Late,

Metal

[MetalTechnician]

Today I destroyed the arms, now I can't pick up my food or sit down to take a shit, GOD I love working out. Anyway on to the list,

Pre: SuperPump Max 1 scoop 10oz Water

Bi's:

Warmup-
Double Curls: 1x 5's 1x 10's 1x 15's 1x 20's 1x 25's all to failure
Routine-
Preacher Machine: 4x 30,40,50,60 all to failure
Smith Machine Curls: 95,115,135,155 all to failure with reverse curls superset each time
Cable Curls: 65,95,125 all to failure
Concentrations: 20,20 all to failure

Tri's:

Warmup-
Skulls: 50,50 all to failure
CGBP: 95,95,135,135,155,155 all to failure
Triple Set Arm Ext(same machine three different movements):60, 150, 150 x3 go arounds without rest
Rope Pressdowns: 65, 95, 125, 155 all to failure

Post: Natural Whey Chocolate 2 scoops 10oz water

That's it.

Late,

Metal

[MetalTechnician]

I still haven't come up with a SST for the weeks to come, I am up for any ideas. I am going to going heavy for a little bit. Also, I need to know if there is a difference of doing all my cardio on one day as opposed to every day. Hit me,

Late,

Metal

[MetalTechnician]

Ahh another lovely shoulder day, all sets are to failure

Warmup:
Side Raises: 4x 5's, 10's, 15's, 25's
Routine:
Close Grip Front Raises: 3x 40, 50, 20
Rear Machine Delts: 4x 30, 40, 50, 60
Seated Shoulder Machine Press: 4x 50, 60, 80, 100
Rear Pulls: 4x 65, 95, 125, 185
Sitting Side Raises: 2x 35's, 35's
Cable Close Grip Front Raises: 4x 65, 95, 155, 155

Going to bust out Chest tommorow.

That's it.

Late,

Metal

[C.Coronato]

Welcome back my brother. Glad to see your head is on strait and you're ready to rock.

[MetalTechnician]

Welcome back my brother. Glad to see your head is on strait and you're ready to rock.

Corona,

Good to see you too brother. Its been a while. I will be getting down to it in the days to come. I am going to start blogging posting about my research and applied theories on certain supps and foods. Being a type-1 I will posting R&A with bodybuilding as well. I want to get ideas to try, and hear the Legions opinions on these posts as well. Negative or Positive criticism is accepted. I want to soak up everything as much I can to spread the knowledge and make the future of body building better. I want the human body to evolve, per say, and increase the possible life span. When I actually start flying planes, ha(God I am such a intowner, :-).) I plan on traveling with my woman to placed where most of you pros and sponsored train, and train with you. Rock and Roll brothers.

Late,

Metal

[MetalTechnician]

Here we go, another leg day. I will be posting my results later. After two days of rest, this ought to be good.

Thats it.

Late,

Metal

[MetalTechnician]

Alright, got in a quick one today. No bullshit just fast and light.

Squats:
95 x1 10
135 x1 8
155 x1 8

Leg Press:
270 x1 12
360 x1 8

Leg Curl:
x6 30, 40, 50, 60, 50, 40 all to fail

Leg Extension:
x6 same weight as the Curl

Calf Press:
2x 150 fail

Thats it

Late,

Metal

[MetalTechnician]

Alright today is chest and I have decided on my SST schedule

Sun- Chest
Mon- Off
Tues- Back
Wed- Arms
Thurs- Cardio and abs
Fri- Shoulders
Sat- Legs

And chest is today, Ill hit yall when I get back.

Thats it.

Late,

Metal

[MetalTechnician]

Alright I have the results in for the chest day

Breakfast: 2 cups Honey bunches of oats
1 1/2 cup milk mixed with 2 scoops of Choc protein
Nestle Crunch Bar

Preworkout: SuperPump Max 1 1/2 scoops
Intra: Water
Post: 1lb roast beef sandwich 5oz Fries Large Tea

Warm up:
Fly: All sets to fail - 5's, 10's, 15's, 20's, 25's, 20's, 15's

Routine:
Flat Bench: 135x12, 155x10, 185x8, 205x6, 225x4
Sitting Machine Fly: All sets to fail - 40, 60, 80, 110(this was a 3 rep slow movement fail)
Cable Fly: 40x10, 40x9

That's it.

Late,

Metal

[MetalTechnician]

Here is back day, and I fucked some shit up.

Pre- SuperPump Max 2 scoops
Intra- Tootsie rolls and water
Post- Fucking Chinese(I don't give a shit after this workout. My body needed shit so I gave it shit. It happens. lol)

Warm Up:
Shrugs: All to Fail: 5's, 10's, 15's, 20's, 25's, 20's, 15's, 10's, 5's I don't know how many it was but it was a-fucking-lot

Routine:
Lat Pulldowns: ATF: 70, 90, 110, 130, 110, 90, 70
Rear Delt Machine: ATF: 60, 70, 80, 90, 80, 70, 60(this last set was only three because of how dead I was, but I wasn't going to quit!!)
Low Row: ATF: 70, 90, 110, 90, 70
Back Extension: ATF: 60, 70, 80, 90, 80, 70, 60

That was rough, but I still felt like a million bucks coming outta there. :-) get some

Late,

Metal

[MetalTechnician]

Here we go,

My workouts are getting so much better, I am actually waiting on a bad to hit me, but until then I am going to keep banging them out.

Bi's:
Warm Up:
Dumbbell Curls: 15x20, 10x20, 5x20 (do this x3)
Routine:
Smith Machine Curls: 95x20, 115x12, 135x10, 155x8
Preacher Machine: 60x12, 80xSlow Fail, 50x12, 60xFail
Double Back Bicep: ATF: 40, 50, 60, 50, 40

Tri's:
Warm Up:
Skulls: ATF: 20, 40, 50, 40, 20
CGBP: 95x10, 115x10, 135x10, 155x10, 135x10, 115x10, 95x10
Three way Arm Extension: 60-150-150 x3 Same Machine 3 different exercises
Cable Downs: 65xATF, 65xATF

That's It.

Late,

Metal

[MetalTechnician]

Well I forgot to post ab and cardio day, sorry brothers.

Here it is. (Oh and sidenote I am revising the SST because I should have rested this day, my bad day I was waiting on hit me like a ton of bricks)

Thursday:
V-Ups: 4 sets BW
Roman Chair: 4 sets 40, 50, 60, 70
Crunch: 3 sets BW
Side Dips: 6 sets 30, 25, 20, 15, 10, 5 (this is what hit me)

Cardio:
Could only do 15 mins worth then I was done.

Friday I rested because I needed it, sorry shoulders. I am going to make up for that today with legs.

Late,

Metal

[MetalTechnician]

Ok today was my shoulder focus to make up for friday and i put my leg in there at well.

Shoulders:
Warm Up:
Front Raises: ATF: 5's, 10's, 15's, 20's, 25's, 20's, 15's, 10's, 5's
Side Raises: ATF: 5's, 10's, 15's, 10's, 5's, 10's, 15's, 10's, 5's, 10's

Routine: All sets to failure
Upright Rows: 95, 115, 135, 115, 95
Military Press: 95, 115, 135, 115, 95
Sitting Rear Delt raises: 5's, 10's, 15's, 20's, 15's, 10's, 5's
Rear Delt Machine: 40, 50, 60, 50, 40

Legs:
Leg Curl: 40, 50, 60, 50, 40
Leg Extensions: 40, 50, 60, 50, 40
Calf Press: 100, 120, 150, 120, 100

And now I eat steak and potatoes, and have a white russian and relax.

Late,
Metal

[MetalTechnician]

Alright Chest day short and sweet,

Everything is incline except for the cable flys
Warm Up:
Flys: 5's, 10's, 15's, 20's, 25's, 20's, 15's, 10's, 5's

Routine:
Dumbbell press: 40's, 45's, 50's, 45's, 40's
Bench Press: 95, 115, 135, 155, 135, 115, 95
Cable Fly: 40, 50, 65, 50, 40

That's it.

Late,

Metal

[MetalTechnician]

Forgot to post back day,

Warmup:
Dumbbell Shrugs: 5's, 10's, 15's, 20's, 25's, 20's, 15's, 10's, 5's

Routine:
Lat Pulldown: 90, 110, 130, 110, 90
Machine CG Pulldown: 150x3
Wide Grip Low Row: 90, 110, 130, 150, 130, 110, 90
Sitting Rhombus: 200x3

Thats it.

Late,

Metal

[MetalTechnician]

And here is arms

Warmup:
Isolation Curls Dumbbells: 5's, 10's, 15's x3 rounds
Dumbbell Arm Extension: 5's, 10's, 15's, 20's, 25's, 20's, 15's, 10's, 5's

Routine: 21's: 30, 40, 50, 40, 30
SM Curls: 95, 115, 135, 115, 95
superset
SM Reverse Curls: same weight
Preacher Machine: 40, 50, 60, 80, 60, 50, 40

CGBP: 135x4
Machine Extension Triple Set: 60-150-150 x3 rounds
Low Row Kickback: 20, 20, 10
Forearm Twists: 5, 10, 15, 10, 5

That was really good, got a sweet pump after the warmup, then the routine just pushed it further. I missed this.

Late,

Metal

[MetalTechnician]

Well, I had to skip legs and make up shoulders. I know most pros would scold me but my legs are my "God's gift" and barely need a squat to pump them up, so...I did shoulders then chest the next day. The shoulder day I would have to say was typical pump. I think I am growing pretty fond of this Super Pump Max. But then again I know once I do that that means I am getting used to it. I think RAGE will be my next buy. But, anyway...

Warm Up:
Front Raises: 5, 10, 15, 20, 25, 20, 15, 10, 5
GOD THAT FELT GOOD!!!

Front Row: 95xFail, 115xFail, 135x10, 155x8, 185x3, 155x6, 135x8, 115xFail, 95xFail
Arnold Press: 35x15, 40x10, 45x8
Bent Over Rear Delts: 25x15, 30x10, 35x8

Thats it for shoulders.

Now onto chest.

This was yesterday and I am making some real progress. I have set up a goal to rep with 285 on the SM, since 225 on the SM is not the same on a reg bench. I am up to 225x4. Yea, I am working on it...

Warmup:
Flys: 5, 10, 15, 20, 25, 20, 15, 10, 5

Flat DB Press: 55x10 (x3)
Flat Bench: 115x15, 135x12, 155x10, 185x8, 205x6, 225x4, 135xFail (This last set I did three times with a 20 sec rest in between. Got to see Tebow in action.
Machine Fly: 80x10 (x3)
Pec Dec- 10, 15, 20 (I went light because I couldn't lift a thing, even these were kicking my ass, lol)

Abs: Roman Chair:30lbs to 80lbs.

Late,


Metal

[MetalTechnician]

Oh wow, my chest is done. I can't even lift my arm to wash my hair. I am having to do a lean over just to get it done. Shoulders are still out of it. I also need a new split, this shit sucks and its not working. I think I will try this.

Cannons - Tuesday
Shoulders- Wednesday
Cardio and abs - Thursday
Back - Friday
Wheels - Sat
Chest - Sun
Rest and Relax - Monday

Yea that should work. Onto some food. Nom...Nom...Nom!!!

Late,

Metal

[MetalTechnician]

Alright the clock reads 6:48am and I am on about 5 hours of sleep, damn Youtube...but anyways moving on. Today is cannons, and I feel good about it. I am going to up the ante and go for a SM Curl Personal Record, 185lbs. About 4 reps. Yea. 4 reps. 4 reps. 4 reps...oh sorry feel like I am already in the gym listening to my dubstep. HA! Lets see going to go eat some food, shower, go work, then hit the iron. Lets do this.

Late,

Metal

[MetalTechnician]

Alright here are the results of cannon day. I have to say the pump I recieved was RIDICULOUS!!! It hurt so bad it was like I was flexing all the time. God I love working out!!

Bi's:
Warm Up:
DB Curls: 5, 10, 15, 5, 10, 15
Reverse DB Curls: 5, 10, 15, 10, 15, 10

Routine:
21's: 30, 40, 50, 60, 50, 40, 30
Preacher Machine: 60, 80, 100, 80, 60
Low Row Concentrations: 40, 30
(All of these were to fail)

Tri's:
Warmup:
DB Arm Extensions: 5, 10, 15, 20, 25, 20, 15, 10, 5
CGBP: 135, 155, 185, 155, 135
Machine Extensions: 80-150-150 x3 this was the tri set I do on one machine.

That's it. Today going in again to kick ass. Lift hard brothers.

Late,

Metal

[MetalTechnician]

So yea my split yet again has failed, son of a bitch. So I am going traditional for a while.

Sunday - Chest and Bi
Monday - Rest
Tuesday - Back and Tri
Wednesday- Shoulders and Traps
Thursday - Rest
Friday - Cardio, Abs, and Forearms
Saturday - Wheels

Here is today which was chest, short and fucking awesome.

Warmup: Flys: 5, 10, 15

Routine:
Incline Flys: 40x15, 50x10, 60x8
Incline Bench: 135x15, 155x12, 185x10, 205x8, 225x6
Cable Flys: 65x10, 80x10, 95x10

Abs:
Roman Chair: 50, 60, 70, 80 ATF
V-ups: 3xATF

That's It.

Late,

Metal

[MetalTechnician]

Well my brothers, it has happened, and I could not be happier. I am engaged to my wonderful girlfriend, Erin. Go check out my facebook for pics. It was a wonderful day and night, HA! Now, today of course is a rest day. The chest is on fire and it feels so good. I need to get onto the natural path of foods. Gotta lay off this processed shit. My sugar has been going high and its pissin me off, and yes its my own damn fault. So I will be making a weekly diet for the next four weeks and seeing how I feel. Gatta get strict!! Any pointers or recommendations are welcome!!! Help a brother out!!

Late,

Metal

[MetalTechnician]

My Facebook Page (http://facebook.com/david.hames2)

[Hollow]

Congratulations to you and your girlfriend on your engagement!

[MetalTechnician]

Congratulations to you and your girlfriend on your engagement!

Thanks Hollow, yea my facebook page is blown the fuck up!! HA!! Ah good rest day today, sinus headache from hell but my girl makes it all the better. Two cans of tuna and mayo down the hatch!!

Late,

Metal

[Hollow]

Thanks Hollow, yea my facebook page is blown the fuck up!! HA!! Ah good rest day today, sinus headache from hell but my girl makes it all the better. Two cans of tuna and mayo down the hatch!!

Late,

Metal

Eat up and rest up. Hopefully the sinus headache passes quickly.

[MetalTechnician]

Eat up and rest up. Hopefully the sinus headache passes quickly.

Oh it did good ol' rest never fails,

busted out a quick back yesterday, the tri's had to wait.

Warmup
Rhombus: 5, 10, 15, 20, 25, 55, 65 all to fail

Routine:
Lat Pulldown: 110x20, 125x15, 140x12, 155x10, 170x8, 185x6, 205x4
Low Row: 135x15, 155x10
Machine Pulldown: 210x15 (x2)

That's It.

Late,

Metal

[MetalTechnician]

Well good ol shoulder day after the back and tri always feels good. Forgot to write this one down, son of a bitch, but oh well got most of it down in the noggin.

Warm Up:
Standing Side Raises: 5, 10, 15, 20, 25 ATF

Routine:
Front Raises: 15x15, 20x12, 25x10
Upright Row: 95x20, 115x15, 135x12, 155x10

Thats all I can remember.

Late,

Metal

[MetalTechnician]

At the start of next month, October, I will be trying something with the split I made. Here it is.

Sun- Chest and Bi
Mon- Rest
Tues- Back and Tri
Wed- Shoulders and Traps
Thurs-Rest
Fri- Forearms, Calves, and Abs
Sat- Wheels and Cardio

The First Week I will be going all heavy, low intensity, and control sets.
The Second Week I will be stepping up with still heavy but medium intensity and cheat sets.
The Third Week I will be going Medium, extreme intensity, control sets
The Last Week I will be going Low, ATF(or all to fail) sets

I will post my stats before and after and take before and after pics too. Time to prep!!! Three days worth of carbs and cardio hear I come!!!

Late,

Metal

[MetalTechnician]

Well I got food poisoning over the weekend and I projectile vomited so bad I bruised my sternum, I now have been diagnosed with costochondritis, which is inflammation of the area between the rib cage. Cannot work out for 1-2 weeks. Damn it. So I am moving my start to the 15th. I will be posting starting specs two days prior.

Late,

Metal

[MetalTechnician]

This sucks big fat monkey balls...I can't work out due to this shit. ::sigh:: Well I am keeping my nutrition up to snuff and trying to stuff my face. I guess I am going to grow a good bit during these two weeks. What really blows a big fat monkey's asshole is the fact I can't even do cardio, well all I can do is a light bike ride or a mild walk. In my world, I don't like going light unless its cutting season. I gatta do something though. Help me out brothers!! Any thing I can do for cardio that won't take me above 60%?? Well on a good note, I can still work and do school. Also, getting the new car registered today so I don't have to ride my motorcycle in the rain. HA! Going to bust it up to like 5 meals today, My three main and then two snacks. Well, thats it. Keep on brothers.

Late,

Metal

[Cellardweller]

Hey man. Congrats on the engagement. Sucks about the costo. Rest, eat, grow and come back strong. Glad to have you back.

[MetalTechnician]

Wow so ok I cannot take this non working out bullshit. I know I need to rest, but damn man!!! I pulled a 10 hour today and I am wore out already. I can't wait to blast my first session back, it should be the best pump ever!!! I am switching to Rage as my preworkout when I start back up. I will be cooking my potatoes tonight. Yum!

Late,

Metal

[MetalTechnician]

Hey man. Congrats on the engagement. Sucks about the costo. Rest, eat, grow and come back strong. Glad to have you back.

Thanks bro,

Yea the costo sucks but they gave me a little bit of painkillers and I have been busting my ass lately so the rest is well deserved and enjoyed!! Ha! I will be keeping tabs on your sub too.

Late,

Metal

[MetalTechnician]

Hey man. Congrats on the engagement. Sucks about the costo. Rest, eat, grow and come back strong. Glad to have you back.

Hey Cell,

Thanks bro. I am super stoked, we are getting married in LAS VEGAS BABY!!! oh yea oh yea

Late,

Metal

[Hollow]

That blows about the costochondritis but like Cellardweller said, take this time to rest, eat and grow!

[MetalTechnician]

That blows about the costochondritis but like Cellardweller said, take this time to rest, eat and grow!

dude yea costo is a bitch, I mean you cannot lift a thing without something stabbing you in the chest. But yes I take it as a sign to rest up. Fiancee is making the famous coffee meat tonight!!! WOOO!!!

Late,

Metal

[Cellardweller]

Hey Cell,

Thanks bro. I am super stoked, we are getting married in LAS VEGAS BABY!!! oh yea oh yea

Late,

Metal

Sweet.

I know it's killing ya not to train, but the costo feels like you have broken ribs. Make sure you lay off and start back slow.

[MetalTechnician]

Yea this is first day back on, going to go light and see how it rolls. Wish me luck!!

Late,

Metal

[MetalTechnician]

Alright so I busted out back and tri since the costo relates to chest, so im switching my schedule up to accommodate:

Sun- Back and Tri
Mon- Shoulders and Traps
Tue- Rest
Wed- Chest and Bi
Thur- Rest
Fri- Forearms, Abs, Cardio
Sat- Wheels

Today was a good warm up to getting back into it.
No Pre at all, just a lot of potatoes 1 hr before, i guess you could call that pre, eh...
Anyway,

Warm up:
Rhombus- 5's, 10's, 15's, 20's, 25's

Routine:
Rhombus- 50's, 60's, 70's
Lat Pulldown- 90, 110, 130, 150
Low Row- 110, 130, 150

Kickbacks: 5's, 10's, 15's
Extension superset (x3): 60-150
Rope Pushdowns: 60

And still had a ridiculous pump, I saw a Red Shirt(if you don't know what I mean, a red and black animal shirt) in there but he was very talkative, so I let him be. I will be wearing my Yellow Shirt everytime I go from now on and see if I run into him again. Ha!

That's It.

Late,

Metal

[MetalTechnician]

Alright, so I woke up today ready to get something done, not typical monday. Good and cold too, just the way I like it. Going to hit the shoulders and traps today and make it good. Going to bust in the yellow with the hoodie. Breakfast this morning, some good two can tuna with granola mixed in(gatta add some damn flavor, HA!). Getting off work around 4 then home to strap up, then its on to the gym. I am going to start posting a video blog along with my journey, don't know when its going to start, but I will start posting links for my youtube channel when I do. Damn this tuna is GOOD!! Anyway, I will hit you guys up after the sess.

Late,

Metal

[MetalTechnician]

Alright, Got to do the shoulders and traps late last night, too much instashit happenin'. Had to keep it short but still got a good pump though.

Warm Up:
Side Raises: 5's, 10's, 15's, 20's, 15's, 10's, 5',s

Routine:
EZ Bar Front Raises: 30, 40, 50
Barbell Front Row: 115, 135, 135
superset with Rear Shrugs: 135, 135

That's It.

Late,

Metal

[MetalTechnician]

Alright, sorry guys been busy. I got chest in and it was sweet...short, but sweet.

Bench:
135x15
135x15
155x12
185x10
205x8
225x6 (PR)

Machine Fly:
60x20 wide x10 close
80x20 wide x10 close

Warmup:
DB Curls:
5x20
10x20
15x20

Routine:
21's on EZ Bar
30x21
40x21
50x21
60x21

Preacher Machine:
60x15
80x10
80x10 x5 Partials

SM Barbell Curl:
95x10
115x8
135x6

My chest felt like a million bucks that day, costo has not returned (fingers crossed). My arms swelled up so bad I could wash my hair the following morning. Good response on the soarness but hella tired from being the end of week and all. Going to greenville to time a race and I will be back Saturday to do wheels.

Late,

Metal

[MetalTechnician]

Well, I missed Sat, Sun, and now Im back on monday. Fucking a, I am hitting today and I will be starting on a 5-3-1 training scenario(this seems to be trending now and is working). I will be keeping the same SST schedule though. Today is Shoulders and Traps. Don't know how I am going to bust this out. I will get it done. Got paid today, going to get that Animal RAGE, son!!! Oh yes the IRON will be getting some. Ha!

Late,

Metal

[Cellardweller]

Congrats on the bench PR. How's the ribs holding up? 5/3/1 is pretty cool. I use an on-line calculator to simplify things.

http://blackironbeast.com/5/3/1/calculator

If you google it you can find others. 5/3/1 with some Rage and you'll be hitting PRs every week.

[MetalTechnician]

Congrats on the bench PR. How's the ribs holding up? 5/3/1 is pretty cool. I use an on-line calculator to simplify things.

http://blackironbeast.com/5/3/1/calculator

If you google it you can find others. 5/3/1 with some Rage and you'll be hitting PRs every week.

The ribs never felt better, when I hit chest I wanted more but I know pushing it isn't an option right now. For that shit to come back I couldn't stand it.

Here is today, no Rage yet but I will be getting it soon.

Shoulders and Traps:
Warm Up:
Lat Raises(Dumbbell):
5x20
10x15
15x10

Routine:
Arnold Press:
50x5
50x5
50x5
60x3
60x3
70x1(PR)
70x1

Machine Press:
80x5
80x5
80x5
100x3
100x3
100x3
120x1
120x1

Front Raise Ez Bar:
40x5
40x5
40x5
50x3
50x3
50x3
60x1
60x1

Rear Delt Machine:
80x5
80x5
80x5
110x3
110x3
110x3
130x1
130x1

Shrugs:
135x10 Rear
225x10 Front
225x10 Rear
135x10 Front

I felt like a bulldozer ran my ass over, but the shoulders are nice and jacked up. The pump after the arnolds was ridiculous. I will be sleeping so good tonight. My post was 10 wings a salad and some milk duds. Good Shit.

That's it.

Late,

Metal

[MetalTechnician]

Apparently, I fucked up that 5/3/1, shows how new I am to it, HA! Anyways, going to use that calculator to switch it up and get it right. Starts next week going to hammer out some big shit this week. I need some food.

Late,

Metal

[GUNS]

Some solid work going on in here MT, subbed!

[MetalTechnician]

Some solid work going on in here MT, subbed!

GUNS!! what up brother, thanks for the uplift. I kicked some ass today but according to calculator I busted it out wrong. I will be revising it though. Ill post something tomorrow on my rest day.

Late,

Metal

[MetalTechnician]

Chest and Bi day here I am, and the desk is full of clutter so i am having trouble typing. Going to punch it today and I am getting animal RAGE, son!! Get some. I will be hitting you guys up with the shit later.

Late,

Metal

[MetalTechnician]

AHHH!!!! I offically love RAGE!!! that shit is the bomb diggity! Half a scoop 10min out and I was a beast baby!! Alright still feeling some afterburner but im good anyway, here we go:

Warm Up:
Dumbbell Fly:
5x20
10x20
15x10

Routine:
Flat Bench:
135x15
135x15
185x5
185x5
185x5
205x3
205x3
205x3
225x1
225x1
225x1

Dumbell Fly(The Real Shit):
50x5
50x5
50x5
60x3
60x3
60x3
70x1
70x1

Machine Fly:
110x15
110x15

21's:
40x21
50x21
60x21

The 21's were all rapid fire, no rest in between, and I was pumped and still wanted more. Got done in 40min, so the growth hormones were still good, no declination. My chest is on fire already. Once I got through the two 135 sets I sat down to the first 5 rep sets and this ENERGY just came from out of the depths of my soul. My dubstep blaring in my ears and I had no trouble with any of the flat bench sets. I will definitly push it up to 285 which is my true 1 Rep Max right now. I just wanted to get a feel for the 5/3/1 method. It is killer. Cellard you were right, the RAGE will have me PR'ing every session. Can't wait for Friday!!!

Late,

Metal

[MetalTechnician]

damn chest is out of this world right now, ouch!! I know it won't start really feeling the pain until tomorrow. Can't wait for my Calypso sub for lunch. Good shit, but rest day today, got school and got a lot of work to do. Keep on pushing brothers!

Late,

Metal

[MetalTechnician]

Got some good sleep last night, no wake ups, lovely. Alright today is Forearms, Abs, and Cardio day. I will be implementing a high intensity sess today, sorry guys no 5/3/1 needed here. My chest is still on fire. RAGE is so good, I can't get over that shit. I will be getting vlogs up pretty soon still working on the camera issue. I want to become an Animal guinea pig for their supps and be able to give official reviews, so I am trying my best to make this happen. See you guys tonight,

Late,

Metal

[MetalTechnician]

Forearm, Ab, Cardio

All to fail

Low Row Concentrations:
20
20
20

EZ Bar Wrist Curls
50
50
50

Machine Crunch
40
40
40

V-Up
BW
BW
BW

Roman Chair
80
80
80

10 Min Cardio on ARC

Thats it.

Late,

Metal

[MetalTechnician]

God this day sucked

Squats:
BWx15
95x15
95x15
135x5
135x5
135x5
185x3
185x3
185x3
225x1
225x1

Leg Press:
3ppsx5
3ppsx5

Leg Extension:
70x15
70x15
70x15

Thats it.

Late,

Metal

[MetalTechnician]

Sun is back and tri this should be a good day. Going to hammer it out and make that Iron Get some. I was up until 3 last night finally got BF3 and I am loving it. Ill report back to you guys later.

Late,

Metal

[MetalTechnician]

OMG I got so much in today, I have to say even with 5 hours of sleep at 3am Animal RAGE has proven itself worthy to be my permanent solution for pre-workout. Even after all this work I wanted more. But I know where the edge lies and when to step back. Ox taught me that. Anyway,

Back:
Warm Up:
Rhombus:
5x20
10x20
15x20

Routine:
Rhombus:
50x5
50x5
50x5
60x3
60x3
60x3
70x1
70x1
70x1

Lat Pulldown:
110x15
170x5
170x5
170x5
190x3
190x3
190x3
210x1
210x1
210x1

Deadlift:
135x10
185x5
185x5
185x5
225x3
225x3
225x3
275x1
275x1
275x1/2

That last one I buckled right at the lock out had to put it down, no real problem, just felt it slipping away

Low Row:
110x15
110x15
110x15

Warm Up:
Incline Skulls:
40x15
40x15

Routine:
CGBP:
135x5
135x5
135x5
185x3
185x3
185x3
225x1
225x1
225x1

Machine Arm Extensions
superset to
Pushdowns:

80x10
ss
150x20

60x10
ss
150x20

Done.

After that I ate Zaxby's Wings and Things, and I am still hungry!! NOM NOM NOM!!! ok Im good, time to rest....zzzzzzz

Late,

Metal

[MetalTechnician]

Shoulders and Traps:

Forgot to post this shit, my bad bros.

Warm Up:
Standing Side Raises:
5x20
10x20
15x10

Routine:
Arnold Press:
50x5
50x5
50x5
60x3
60x3
60x3
70x1
70x1

Sitting Military Press:
135x5
135x5
135x5
185x3
185x3
185x3
225x1
225x1

EzBar Front Raises:
40x15
40x15
40x15

Shrugs:
50x20
50x20
50x20

Thats It.

Late,

Metal

[MetalTechnician]

Well I gatta post this too, then its sleepy time. Gatta get that rest!!

Warm Up:
Flys:
15x20
20x15
30x10

Routine:
Flys:
50x5
50x5
50x5
60x3
60x3
60x3
70x1
70x1

Flat Bench:
135x15
185x5
185x5
185x5
225x3
225x3
225x3
255x1
255x1
255x1(PR!)

That 3 for 1 deal was a pretty sweet feeling. MASSIVE PUMP!

Dips:
BWx12
BWx10

The last set my chest was done. I couldn't push anymore. It was the best feeling ever. Satisfaction.

Preacher Machine:
60x15
60x15
80x10

Double Back Bi's:
50x10
50x10

Reverse Curls:
20x20
30x15
40x15
50x10
60x10

The bi's were pumped like crazy. RAGE I love you. The Orange Juice tastes like Orange Juice at first then the after taste is like bubble gum. Good job, Animal!!

Late,

Metal

[Cellardweller]

Damn that's alot of work. Congrats on the PR. Keep killing it.

[GUNS]

Nice PR MT! Lots of volume builds muscle!

[MetalTechnician]

Damn that's alot of work. Congrats on the PR. Keep killing it.

Thanks Cell,

Yea that PR was amazing!! First time I have hit 255. Next week is 285. Loving RAGE

Late,

Metal

[MetalTechnician]

Nice PR MT! Lots of volume builds muscle!

Oh yes it does, I love volume too. I feel like a million bucks coming out when I have a lot done.

Late,

Metal

[MetalTechnician]

I only got another chest and bi day in last wed and I haven't been able to get anything else done, but yet again with the RAGE by my side I busted out a new PR.

Warm Up:
Flys:
15x20
20x20
25x20

Routine:
Flys:
50x5
50x5
50x5
60x3
60x3
60x3
70x1

Flat Bench:
135x15
205x5
205x5
205x5
225x3
225x3
225x3
285x1
285x1 PR!

Getting that 285 off my chest felt like no other in the world. I had to tell my spotter DJ to back off on the way back up because he though I wasn't going to make it. HA!

Cable Flys:
50x15
50x15
50x15

Bi's:
21's:
40x21
60x21

Preacher Machine:
60x15
80x10

That's it. I could not go no more. Now I have been 1 week not in the gym time to step up and make it happen.

Late,

Metal

[Cellardweller]

Sweet another PR! Keep that train moving.

[MetalTechnician]

Alright been a while and my gym membership failed out so I need to go renew, I have also been sick for the past two weeks so I took it upon my self to relax and get my shit together. Now its back to work starting this week, I am going to keep up the 5/3/1 program to increase PR's. Stay tuned

Late,

Metal

[MetalTechnician]

Well I finally got back in, here is today

Warm Up:
Flys:
15x15
20x12
25x10

Routine:
Incline Flys:
50x5
50x5
50x5
60x3
60x3

Flat Bench:
135x15
205x5
205x5
205x5

Bi's:
21's:
20
30
40
50

Preacher Machine:
60x15
60x15

And that is all.

Late,

MT

[Cellardweller]

Finally shook off that Thanksgiving turkey coma?

[MetalTechnician]

Finally shook off that Thanksgiving turkey coma?

GOD yes, omg that was need though. Back in action, going to start getting some winter sessions in. How you been?

Late,

Metal

[Cellardweller]

GOD yes, omg that was need though. Back in action, going to start getting some winter sessions in. How you been?

Late,

Metal

Don't know why, but your post fired me up some.

[MetalTechnician]

Jah good stuff man, bro I am going to hit the plates tomorrow, gatta get a PR or get back to my reg on back, 315 on deadlift? Yea lets do it

Late,

Metal

[MetalTechnician]

Well its been a while since my last post, been traveling a lot and haven't had much time to post or even bust out a session either. My body is def telling me to get back on track. Anyways, I have good news though, I got my new iphone 4 and I can now start my HD vlogs on youtube. I will be posting an intro sometime next week. My channel is AnimalMT. If you have a product you want me to review or try out or research, whatever the case mabye you can shoot me a comment or PM me here. Also, I will be posting my workout reviews and submitting tips and stuff to look out for. I want to work with the Legion on getting the strength out, and spreading the word for a lot of stuff. I am going to be getting more involved with ABC's as well. I am going out of town this Thursday and won't be back until Sunday. I will be starting everything back up then. Oh, I am going to be doing cardio workouts in the mornings when I am out of town and I will be posting on my iPhone 4 to keep with you brothers of mine. So, I will see you guys back on sunday and until then, keep strong and keep pushing PR's.

Late,

Metal

[MetalTechnician]

Got a good back and tri in today at the hotel,

Behind the back pulldowns:
70x20
90x14
110x10

Pulldowns:
90x20
100x14
110x10

Pushdowns:
90x15
90x15
90x15

That's it.

Late,
MT

[Cellardweller]

Get done what you can. Every brick in the wall counts.

[MetalTechnician]

Get done what you can. Every brick in the wall counts.

Hell yea, alright here is monday's session.

ARMS:

21's:
40x21
40x21
60x21
40x21

Shooter Curls:
30x15 per arm
30x15 per arm
35x15 per arm

Preacher Machine:
80x10 lying position
60x10 standard
100x6 lying position
80x10 standard
50x20 standard

Rope Pressdowns:
40x20
65x10
65x10

Skulls:
60x15
60x15
60x15

So, hopefully by tonight I will have my first vlog up on my youtube channel. But its not looking so good. I might have to wait until the 15th. But here's hoping.

Late,

MT

[GUNS]

21's were the building blocks of my earlier arm days! Solid day!

[MetalTechnician]

21's were the building blocks of my earlier arm days! Solid day!

Jah, I get such a sick pump from them, First VLOG is UP!! Its not edited or anything just raw video, but hey its good to be uncut for the first ya know?

Heres the link.

In a world.. (http://www.youtube.com/watch?v=djJzm1KtBR8)

Late,

MT

[MetalTechnician]

Rest it out today, still recovering from what happened, don't really want to get into it. But lets just say it resulted with a shot in my ass and some pills trying to recover. I will be back on top tomorrow, to get it in. Still trying to figure out how to make this vlog better.

Late,

MT

[MetalTechnician]

Sorry brothers, but I forgot about yesterday's post. So, after recovering from the problem I had last week I busted out to good sessions that will make you guys proud. HA!!

Here we go.

Chest - Mon

Warm up
Flys:
15x20
20x20
25x15

Routine:
Big Boy Flys:
50x5
50x5
50x5
60x3
60x3
60x3
70x1
70x1

Flat Bench:
135x15
205x5
205x5
205x5
225x3
225x3
225x3
245x1
245x1

Cable Pec Dec:
40x10
40x10

Dips:
2 rounds of Body Weight

Done with that. The dips made me feel the chest seperation pretty good, even though it doesn't show to good yet.

Back - Tuesday

Warmup:
Rhombus Shrugs:
5x25
10x25
15x25
20x25

Routine:
Big Boy Rhombus Shrugs:
60x8
60x8
65x8

Deadlifts!!
135x15
225x5
225x5
225x5
275x3
275x3
275x3
295x1

Lat Pulldown:
130x15
150x15
150x15
170x10
170x10

Low Row:
150x10
150x10

Done.

The Pulldown gave my lats such a pump that when I stood up to rest, I just felt this tightness all over, and fucking a, it was the best feeling in the world. Oh, and RAGE® made it so much better!! God, that stuff is seriously some Jesus Juice. I need to get Torrent® though, I heard that stuff is killer. I need some recommendations on a stak for a good clean cut without any serious stims. I mean I like RAGE for the pre-workout but I mean for my daily ritual. Whoever's one I choose I will review it and post it in a vlog on Youtube®. I need some ideas for reviews and shit as well. Hit me up on any of the stuff below in my sig.

Late,

MT

[MetalTechnician]

str8 up rest day, upper body is fucked up. ugh I might do a video today...HA!

Late,

MT

[MetalTechnician]

So no training today, pinched two nerves slightly when doing back yesterday so now I have to let that heal. I will be making a new vid today, hopefully one that I can edit. Its all about: Protein. I will be doing an intro to protein the real way, giving you all the ins and outs and reviewing a basic compound protein supp today as well from Bodytech. Sorry Animal, the V-Shoppe, why do they put an e on the end, didn't have the shit I wanted so I had to go cheap. So check out my channel tonight or tomorrow, should have it up by tonight.

Late,

MT

[MetalTechnician]

Alright so I did a shoulder blaster yesterday, getting my woman to be a warrior convert

Front Raises
15x20
15x20
15x20

Machine Press
80x10
100x10
80x10

Side Raises
25x10
25x10
25x10

15min cardio

Thats it.

the video should be up today, if I can get the length down.

Late,
MT

[MetalTechnician]

God damn I got it in today,


Arms:

Bi's:

Warm Up:
21's:
30x30
40x30
50x30
60x21

Alright so 30's for the first three, HA!

Routine:

Dumbbell Curls:
35x6 a piece
40x6
35x6

Preacher Machine:
60x10
80x8
80x8

Barbell Curls:
75x10
95x10
115x10
135x6 PR!

Banged that one out, yes!

Tri's:

Warm Up

Skulls:
60x10
60x10
60x10

Superset Machine:

Extensions:
80x10
to
Pushdowns
150x30

Did this 3 rounds

Rope Pressdowns:
60x10
60x10

That's it.

So tired I can't focus on my vid, So I am going to sleep.

Late,

MT

[Firefist]

Hey brother, to me seperation is more of a conditioning kinda deal for the most part, being diet and cardio. As far as training goes, I got some really good rectus fem cuts, when I giant setted everything for 4 sets... Of course, I was doing some precontest stuff at the time, so the weight cut showed it off better.

Barbell squats 4x8
Hack squat 4x10
Leg press 4x8
Lunges 4x10

Finish off with extensions and ham curls.

Best of luck my friend.

[MetalTechnician]

Hey brother, to me seperation is more of a conditioning kinda deal for the most part, being diet and cardio. As far as training goes, I got some really good rectus fem cuts, when I giant setted everything for 4 sets... Of course, I was doing some precontest stuff at the time, so the weight cut showed it off better.

Barbell squats 4x8
Hack squat 4x10
Leg press 4x8
Lunges 4x10

Finish off with extensions and ham curls.

Best of luck my friend.

Thanks fire,

good stuff I will have to figure out how to hack without the proper machine. But I will make do.

Late,

MT

[MetalTechnician]

Chest day BABY!! yea

Here we go.

Warm up:
Flys:
30x15
35x12

Routine:
Big Boy Flys:
50x5
50x5
50x5
60x3
60x3
60x3
70x1
70x1

Flat Bench:
135x15
205x5
205x5
205x5
225x3
225x3
225x3
245x1
245x1
135xFail
superset
135 CGBPxFail

Dips:
BWx10
BWx8
BWxFail

Pec Dec:
40 each armx10
40 each armx10

Fucking done. RAGE definetly helped me out. Learned a hard lesson don't drink a caffeinated beverage with the post workout meal. I know that was a rookie move, but I didn't even think about it. All I could think about was the carbs and protein getting in my shit. But live and learn.

Late,

MT

[Firefist]

I really like the way you format your workouts. Definitely gotta be tough. Im for sure gonna try something similar next chest day. Keep on keepin on brotha.

[MetalTechnician]

Thanks brother,

Yea when I bust it out with 5/3/1 but focus on breathing and form I am always done at the end

Late,

MT

[Cellardweller]

Looking good in here. How's the back? Have you done that before?

[MetalTechnician]

Looking good in here. How's the back? Have you done that before?

Oh yea I def hit the back and when I do I can bend over. HA! But yea, back is next on the list actually.

Late,

MT

[MetalTechnician]

Been out for a while, work is killer. Just ordered the Cuts Stak: Pak, Flex, Cuts, Atomic 7, and Shock Therapy(Juicy PEACH BABY!!). I am so ready for it. 250lbs shooting for a lean 225lbs. I busted out a killer chest session yesterday, and killed the bi's and tri's today. I am ready to start lightening things up a bit and get on the cardio. I am totally sorry guys about not posting a vid yet other than the first one Ive got. But I am trying to shoot for at least one a week. GUNS I havent counted you out.

Late,

MT

[MetalTechnician]

Already enjoying the cuts, but I might have to lay off the red pill for a couple of days. Just did arms and the left chesticle has flared up on the dips and its bad. But that will not stop me.

Bi's:
Warm Up:
21's:
20x21
30x21
40x21
50x21
60x21

Routine:
Standing DB Curls:
35x8 per arm
40x8 per arm
40x8 per arm

Preacher Machine:
60x10 sitting
80x10 laying
100x5 sitting PR!
80x5 one round per arm

Dips:
BWx10
BWx8 FLARE! FUCK!

Continued on...

Tri Extension Machine:
Extensions:
80x10
super
Pushdowns:
150x20

This 3 rounds.

Kickbacks on the Low Row Machine:
30x5 per arm
20x8 per arm

Lastly:
Reverse Curls:
50x20
60x20

That's It.

Now I am dealing with this muscle flare. Eating a big meal and rest it out.

Late,

Metal

[Firefist]

Showin some love back brotha. Looks like youve been killin it in here.

BTW, here are some great articles by the pros that you might not have seen on eating on a budget. If you have already, they serve as a good refresher.

http://www.animalpak.com/html/article_details.cfm?section=diet&id=598
http://www.animalpak.com/html/article_details.cfm?ID=290
http://www.animalpak.com/html/article_details.cfm?ID=209
http://www.animalpak.com/html/article_details.cfm?ID=298
http://www.animalpak.com/html/article_details.cfm?section=diet&ID=415

Keep truckin big homie.

[MetalTechnician]

Showin some love back brotha. Looks like youve been killin it in here.

BTW, here are some great articles by the pros that you might not have seen on eating on a budget. If you have already, they serve as a good refresher.

http://www.animalpak.com/html/article_details.cfm?section=diet&id=598
http://www.animalpak.com/html/article_details.cfm?ID=290
http://www.animalpak.com/html/article_details.cfm?ID=209
http://www.animalpak.com/html/article_details.cfm?ID=298
http://www.animalpak.com/html/article_details.cfm?section=diet&ID=415

Keep truckin big homie.

Thanks brother, enjoy feedback all day. My damn left pec if really taxing me right now. I don't know how on the dips I flared it bad. Its not feeling too good but it will be just another battle scar. Thanks for the info I will be putting it to good use.

Late,

Metal

[GUNS]

Be carefull man! Just keep an eye on it and if need be, rest it up!

[MetalTechnician]

Yea thanks GUNS, I am going to rest up a bit. Let me ask y'all a question. Would you eat greens 3 days after exp.? If you saw dark yellow stuff on it?

Late,

Metal

[GUNS]

Haha, no!

[MetalTechnician]

Alright so going to hit up chest today, been in and out of the place for about a week now. Time to pick back up. GET IT!

Late,

MT

[MetalTechnician]

Here it is, the new split.

Dumbbells Only:

Mon-Chest and Tri
Tues- Cardio and Abs
Wed-Back and Bi
Thurs-Cardio Abs
Fri- Legs and Shoulders
Sat- Rest
Sun- Rest

Pre- will always be Shock or Rage
Intra- Water for now
Post- Getting a protein going to generic cant afford anything else now. Unless Animal or Universal will send me some! That would kick ass.

Thats it.

Late,

MT

[Cellardweller]

Get your ass over in the promo thread under PAKS and win some supps. House and Universal have one where they're giving away $1,000 worth of supps. That'll last ya a year easy.

[MetalTechnician]

Well I am in the Project Stak for right now, so I will try to post in both. Will be having Vlogs every week, if not two or more. Today is Chest and tri. GET IT BRO!!

Late,

MT

[GUNS]

Whats up with the DB's only!

[MetalTechnician]

No real bench where im at, can only afford fluffy gyms and no real gyms left in the charleston area. last one died last year.

[GUNS]

Ouch!

[MetalTechnician]

Yea it sucks, the only ok decent gym left is too expensive, mabye when I get a better job. But for now I will have to make do. Oh, new vlog is up.

iPhone Episode 2 - Pre Workout - P/Stak (http://www.youtube.com/watch?v=TXAVyYabFv0)

Late,

MT

[MetalTechnician]

Soo already posted everything in my Alpha testing blog. Go read it.

Late,

MT

[MetalTechnician]

Straight up took down Back and tri today, good volume.

Mowers:
40x15
50x10
60x10

Deads:
135x15
185x10
205x8
225x6

Lat Pulldowns:
135x15
150x10
175x8

Tris:
Skulls:
50x15
50x15

Tri Extensions
superset
Pushdowns
80 then to 150 3x

Kickbacks on the low row:
30x5 both arms
20x8 both arms

Late,

MT

[Firefist]

Where ya been man?! good to have you back.

[MetalTechnician]

working my ass off and trying to get my tier two job in line. Staying with the gym though I should come up with a iPhone Episode soon.

Late,

MT

[Cellardweller]

As long as you've been hitting it, the absence is excused LOL.

[MetalTechnician]

Thanks Cell, lol I have gained though and lost fat, keeping it real.

Late,

MT



OH AND REST DAY BITCHES!!!!

[MetalTechnician]

Here I am again, trying to push out posts. Seriously, I don't when I am going to have the time to do it. I just banged out chest. Hit a PR with 2 sets of 225, well I think its 225 on the Smith. I just got my new job and I start next monday and I now can afford a real gym, with real benches, Dumbbells above 75, and no one around me to drive me to the brink of crazy. For the next two weeks i am going to cut weight, don't know why. I am going from my 250lbs to 200. I might lose some muscle but I will be lean. I have a the beginnings of a gut. It looks like I did a dirty bulk. Fuck this. I will be getting back on supps, I haven't taken an AP for a month now and only been on a multivitamin. ::sigh:: I have huge size but I just don't like it, like it looks like powerlifting size and I don't want that. I haven't been drinking much water, really I don't know where my muscles are getting it from. Anyone have a good cutting routine for a 4 days on the rest of the shit cardio?

Late,

MT

[MetalTechnician]

Immm backkkkk!!!!! Wooo!


Been out of town and working like crazy, but its time to start reporting back up and with vlogs. Going to be starting a cutting split with a bench and mostly body weight exercises. Time to get some.

Late,

Metal

[MetalTechnician]

Alright Day 1 of my cutting supremacy!

Here we go...now keep in mind, no gym, one set of 30lb DB's, one bench, a set of headphones, and a galaxy S4 playing Dubstep in a mancave.

Let's do this,

Sunday - Chest and Bi
Incline Flys -
30x20
30x15
30x15
30x15
30x15

Flat DB Bench -
30x20
30x20
30x16
30x15
30x15

Flat DB Champanges -
30x15
30x15
30x15
30x15
30x20

Concentration Curls -
30x10
30x10
30x10

Standing DB Curls -
30x10
30x10
30x10

Standing Reverse Curls -
30x10
30x10
30x10

Done.

The pump was intense! If this gives me the results I want then I am going to publish this method and see if it works for anyone else.

Late,

MT

[Firefist]

Good to have you back man. Lets get back to work!

[MetalTechnician]

Good to have you back man. Lets get back to work!

Already on it bro, and I have to say after that one, even though light, it blew me up. I am sooo tired. I need a shower and a nap.

Late,

MT

[MetalTechnician]

So my ab workout pretty much sucked to the point were i only got one round done and they all locked up into charlie horse mode. And i barely got out of it.

On the Floor V's
1min's worth

Tuck knee crunches, and LOCK!

Tried one rep of the V's after that and LOCK!

Wtf, any help on this guys!!!

Late,

MT3

[MetalTechnician]

Alright, so I busted up my knee on Friday. 4 stitches and now im just resting around the house for a couple then going to be hitting upper body only for about 10 days until the stiches come out. I need some good all around upper body workouts that test endurance. Any ideas Brothers?

Late,

MT

[MetalTechnician]

6am walk is down. Going to try and get in a quick 30 min blaster after work.

Late,

MT

[GUNS]

Alright, so I busted up my knee on Friday. 4 stitches and now im just resting around the house for a couple then going to be hitting upper body only for about 10 days until the stiches come out. I need some good all around upper body workouts that test endurance. Any ideas Brothers?

Late,

MT

Id just stick to your routine. Skip the lower body session. Pick up your pace if you want a more endurance type workout.

[MetalTechnician]

Woohoo, back from Vegas and married to my sweet wife. Now its time to get back to business. Getting a new gym membership, to a real one this time. Also, going to invest in a gopro to record workouts and upload vlogs. The place I am going to is East Shore Athletic Club. Real weights, benches, pool, and hottub for relaxing into. And for the spring cutting season they have a sauna and steam room. This is going to be the shit. I will be coming up with a lean mass build routine for the next 6 weeks with a diet plan. Stay tuned brothers.

Late,

MT

[MetalTechnician]

Alright got sick for a couple of days so im joining today at esac. Might start Cardio today.

Late,

MT

[Firefist]

Good to have ya back on the regular man. Congrats on your marriage!

[MetalTechnician]

Good to have ya back on the regular man. Congrats on your marriage!

Thanks Fire,

yea it was crazy going there, but its back to the good shit. First day in the gym was beautiful. Blasted arms.

21's
40
50
60

Standing Arm Curls
30x10 (x3)
superset

Preachers
55x8
55x10
55x10

Double Back Curls
30x15 (x2)

Nose Breakers
45x15
65x12
85x8

Rope Pushdowns
60x8 (x2)

And Done.

Late,

MT

[MetalTechnician]

Here is two days worth, get it!

10-02-2013

Chest and Bi

Bench Press (Flat):
95x15
115x12
135x10
155x8

Incline Bench Press:
95x12
115x10
135x6

Decline Bench Press:
95x15
115x9
135x6

Dumbbell Incline Fly:
40x9
50x4 (STILL GOT IT!!) After 3 months no training. Fuck yea.

Machine Preacher (Plated):
45x15
70x12
80x8
45x15
45x10

Dumbbell Bicep Curl (Alternating):
35x8
35x10
35x10

EZ Bar Seated Close Grip Concentration Curl:
50x8
50x10

Reverse Preacher Curls:
45x10

10-05-2013 So soar from that one up there that I had to take two days rest, it was so beast.

Back and Tri:

Deadlift:
95x15
115x12
135x10
155x8
165x6

Iso-Lat High Row (plated):
45x20
70x10
80x8

Side Bar Pulldown (machine):
130x10
130x8
130x6

Wide Grip Pulldown (machine):
130x10
130x8
130x8

Bench Dip:
15
10
10

Skulls:
50x10
60x8
70x6

Dip Machine:
90x18
120x10
140x12

High Pulley Overhead Rope Extension:
60x8
60x7
60x5

Thats it.

Late,

MT

[MetalTechnician]

Wisdom teeth come out today, nothing but rest and carb free protein powder mixed with yogurt this weekend. Ugh.

Late,

MT

[MetalTechnician]

On the way to recovery. Almost there. I think cardio and machine work is in line.

Late,

MT

[MetalTechnician]

Nope, no machine work for me, my teeth are on fire. So I am waiting until complete healure, ha that's a good word, to start training again.

Late,

MT

[Cellardweller]

Congrats on the wedding bro. Nice to have you back around. Now heal up and lift something!

[MetalTechnician]

And so Im back, its been a while. But Im back in the gym beasting it. Been working so much, havent had time for shit. Look forward to posting again.

Late,

MT

[MetalTechnician]

Hello everyone,

Lots of stuff has happened since Ive been here, I have a baby on the way, finally getting an insulin pump, and no more deadlifts, spinal stenosis. I will be updating more.

Late,

MT

[MetalTechnician]

Hello, everybody!

It has been a long time since I posted last, I have had a lot going on in my life. I have a son on the way, my first. Anyways, I am back in the game and I am back to training hard. I have a new workout program to get me back into shape and cut up. It's called the 2 week Kickstarter. This program is designed for people that have trained before or are getting into it for the first time. Its a different routine every two weeks starting out with cardio and conditioning then slowing transitioning to circuit training and cardio, then a three way split of cardio, CT, and freeweights. Then slowly taking the CT out completely and being on cardio and free weights. I have intentionally put my self at 250lbs and 20% BF for testing this. I will then post stats, pics, and loss percentages before and after each stage. Follow my twitter @animalmt for live tweets and updates. I will be using the new Gold's Gym that just opened up in North Charleston, SC. Also, I want to try and organize a SC ABC here. Stay tuned!

Late,

MT

[Cellardweller]

Welcome back brother! Sounds like things are good. Congrats on the little one on the way. That program sounds good. I'd probably have a couple less injuries today if I had started back on something like that when I got back into this.

[MetalTechnician]

This is the first stage (first two weeks) of my training. This is a M-F routine. Boxing is AYOP (at your own pace).

Cardio
Boxing
15 min
Running
15 min
Elliptical Training
30 min

This stage is to get the metabolism boosted up and getting the body ready for the CT that is to come.

Late,

MT

[MetalTechnician]

Alright, so first week of stage one is over. Not too much change in weight, only 1 lb but that's fine. I will be making a few changes to the diet.

Late,

MT

[MetalTechnician]

Alright nothing but cardio done for 2 weeks, on to stage two. This will incorporate cardio and CT with machines and lateral machines. I am currently 247lbs and about 18% BF. I will be posting numbers on the next two weeks.

Late,

MT

[MetalTechnician]

Alright Monday, Chest day

Lateral Machine Press
45pps - 15
55pps - 8
45pps - 15
55pps - 8
45pps - 15
55pps - 8

Machine Flys
70lbs - 20
130lbs - 8 x3

Rowing - 15min <---- This killed me

Late,

MT

[MetalTechnician]

Busted a tooth, getting it removed today then two days rest, then back in the battle.

Late,

MT

[MetalTechnician]

So, had to sit out even more. Damn tooth. Be back in by the weekend. Since I had to stop the training, I will be kicking it back up with a new program.

Late,

MT

[MetalTechnician]

Going to the gym today, Chest and Bi!!

Late,

MT

[Cellardweller]

What's the new plan looking like?

[MetalTechnician]

I am having to do a beginners plan to wake my body back up from the time I have been off of training. It will go something like this:

Get in the Game
Monday – Chest and Bi
Flat Bench
135 x12 x5
Incline Flys
45 x12 x5
Decline Press
50 x12 x5
21’s
50 x3
Hammer Curls
40 x10 x5
Reverse Curls
50 x10 x5
Cardio 15 Min

Tuesday – Back and Tri
Deadlifts
135 x12 x5
Lat Pulldown
65 x12 x5
Reverse Flys
90 x12 x5
Skulls
50 x10 x5
Pushdowns
50 x10 x5
Extensions
90 x10 x5
Cardio 15 min
Wednesday
Abs and Cardio
Machine Crunches
50 x20 x5
Torso Twists
50 x20 x5
Knee Raises
BW x20 x5
1hr Cardio

Thursday
Shoulders and Traps
Front Raises
45 x10 x5
Presses
115 x10 x5
Rear Delt Machine
100 x10 x5
Shrugs
135 x20 x5
Sitting Shrugs
55 x20 x5
Cardio 15min
Friday
Legs and Calves
Quad Extensions
80 x20 x5
Ham Curls

Squats
135 x10 x5
Calf Raises
135 x10 x5
Sitting Calfs
45pps x10 x5
Cardio 15 min
Saturday and Sunday Rest

[MetalTechnician]

Alright, so I am going to see Nick Swardson and then a baby shower on Saturday. So, the program docs will pick up on Monday and will kick off with a Weight, Measurement and Picture for a B/A log.

Late,

MT

[MetalTechnician]

Monday was a no go, someone came to look at the house today and I literally spent till 4 am cleaning and organizing the house with the wife. Today I will be doing Back and Tri and getting it.

Late,

MT

[MetalTechnician]

So, tuesday wasn't a total loss, got a good pump. Barley got anything done though. Got 3 exercises per muscle group done. I was so out of it I couldn't remember my track. I am doing Shoulders and Traps today and moving Abs and Cardio to Friday and legs on Thursday.

Late,

MT

[MetalTechnician]

Alright, so the last two routines are putting on muscle, while most people would think this is a good thing, I need to lose weight so new routine for M-F and a lesser preworkout is being used, because of my tolerance.

Here is what planned:

Monday
Legs and Abs
Cardio
Elliptical Training 15 min - - Progress Chart
Upper Legs
Bodyweight Lunge 60 sec 20 3 Progress Chart
Back
Crossover Reverse Lunge 60 sec - 3 Progress Chart
Upper Legs
Rear Bodyweight Lunge 60 sec 20 3 Progress Chart
Upper Legs
Freehand Jump Squat 60 sec 20 3 Progress Chart
Lower Legs
Bodyweight Standing Calf Raise 60 sec 20 3 Progress Chart
Upper Legs
Prisoner Squat 60 sec 20 3 Progress Chart
Abs
Weighted Decline Crunch 60 sec 18 3 Progress Chart
Abs
Crunches 60 sec 18 3 Progress Chart
Abs
Wood Chops with Cable 60 sec 18 3 Progress Chart
Abs
Hanging Leg Raise 60 sec 18 3 Progress Chart
Cardio
Elliptical Training 25 min - - Progress Chart

Tuesday
Chest and Abs
Cardio
Treadmill Running 15 min - - Progress Chart
Chest
Dumbbell Bench Press 60 sec 12 3 Progress Chart
Chest
Dumbbell Incline Bench Press 60 sec 12 3 Progress Chart
Chest
Dumbbell Fly 60 sec 12 3 Progress Chart
Chest
Dumbbell Incline Fly 60 sec 12 3 Progress Chart
Chest
Push Up 60 sec 12 3 Progress Chart
Abs
Exercise Ball Crunch 60 sec 20 3 Progress Chart
Abs
Decline Bench Leg Raise 60 sec 20 3 Progress Chart
Abs
Decline Weighted Twist 60 sec 20 3 Progress Chart
Cardio
Treadmill Running 60 min - - Progress Chart
Cardio
Walking 60 min - - Progress Chart

Wednesday
Arms and Abs
Cardio
Treadmill Running 15 min - - Progress Chart
Upper Legs
Dumbbell Squat 60 sec 12 3 Progress Chart
Shoulders
Standing Dumbbell Press 60 sec 12 3 Progress Chart
Shoulders
Dumbbell Shoulder Press 60 sec 12 3 Progress Chart
Biceps
Barbell Curl 60 sec 12 3 Progress Chart
Triceps
Dumbbell Standing Triceps Extension 60 sec 12 3 Progress Chart
Shoulders
Dumbbell Lateral Raise 60 sec 12 3 Progress Chart
Biceps
Close Grip Preacher Curl 60 sec 12 3 Progress Chart
Triceps
Chest Dip 60 sec 12 3 Progress Chart
Abs
Oblique Crunches 60 sec 20 3 Progress Chart
Abs
Reverse Crunch 60 sec 20 3 Progress Chart
Abs
Plank 60 sec - 3 Progress Chart
Cardio
Treadmill Running 25 min - - Progress Chart

Thursday
Back and Abs
Cardio
Rowing 15 min - - Progress Chart
Back
Wide Grip Lat Pulldown 60 sec 12 3 Progress Chart
Back
Cable Seated Row 60 sec 12 3 Progress Chart
Back
Back Extensions - Hyperextensions 60 sec 12 3 Progress Chart
Back
Pull Ups 60 sec 12 3 Progress Chart
Abs
Hanging Leg Raise 60 sec 18 3 Progress Chart
Abs
Crunches 60 sec 18 3 Progress Chart
Abs
Weighted Decline Crunch 60 sec 18 3 Progress Chart
Abs
Wood Chops with Cable 60 sec 18 3 Progress Chart
Cardio
Rowing 25 min - - Progress Chart

Friday
Legs and Abs
Cardio
Elliptical Training 15 min - - Progress Chart
Upper Legs
Bodyweight Lunge 60 sec 20 3 Progress Chart
Back
Crossover Reverse Lunge 60 sec - 3 Progress Chart
Upper Legs
Rear Bodyweight Lunge 60 sec 20 3 Progress Chart
Upper Legs
Freehand Jump Squat 60 sec 20 3 Progress Chart
Lower Legs
Bodyweight Standing Calf Raise 60 sec 20 3 Progress Chart
Upper Legs
Prisoner Squat 60 sec 20 3 Progress Chart
Abs
Weighted Decline Crunch 60 sec 18 3 Progress Chart
Abs
Crunches 60 sec 18 3 Progress Chart
Abs
Wood Chops with Cable 60 sec 18 3 Progress Chart
Abs
Hanging Leg Raise 60 sec 18 3 Progress Chart
Cardio
Elliptical Training 25 min - - Progress Chart

Late,

MT

[MetalTechnician]

Training did not happen yesterday, legs were straight stupid. Today will a glorious arm and ab day!

Late,

MT

[MetalTechnician]

Alright, yesterday was Leg Day:

So, didn't get the squats in, after 8 months of no leg work due to the knee, gatta start small.

Hack Squat:
95x8
95x8
95x8

Leg Extensions:
55x15
70x12
85x10

Seated Leg Curl:
55x20
85x15
115x10

Seated Calf Raise:
135x10
135x10
135x10

Ab Crunch Machine:
130x25
150x20
160x15

Hanging Knee Raise:
BWx15
BWx12
BWx8

Had to cut it short the wife needed me.

Late,

MT

[MetalTechnician]

Cardio for two weeks, period. Went to the ER last night, gallbladder is probably kicked the bucket, I have to get an ultrasound to see. Wish me luck brothers.

Late,

MT

[MetalTechnician]

So, the doctor said it looks like I am experiencing possible gall bladder issues. The only way to really find out is to get an ultrasound. This will be happening on monday the 10th, unless something happens between now and then, but I doubt it. I will only be doing cardio for the next week.

Late,

MT