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Enforcer
11-27-12, 4:36 pm
Well I have decided to throw my name into the hat and make the transition from the stage back to the platform, where I originally started my training career. I did two meets prior, one in high school and one in college, but have more recently gotten into the bodybuilding life style of training. Bodybuilding is still my main goal and I plan to step on stage twice in 2013. But for right now, I am setting my sights on the meet that all the guys from the Universal Crew have been doing for the past for years now. January 26th, RPS North American Championships and 2013 New Jersey State Powerlifting Championships. I will be competing in the 275 class. I will still keep my bodybuilding movements in my training, but will add in the powerlfiting dynamics. I am 9 weeks out now and its time to man the fuck up and start moving some serious ass weight.

Enforcer
11-27-12, 4:40 pm
Right now I am 266, but leaner and stronger than I have ever been in my "offseason." I have become stricter and stricter with my diet over the past few years and really have noticed a huge difference in my physique. Right now this is my current diet plan:

Meal 1: 8 ounces of chicken, 6 egg whites, 10 ounces of sweet potato, 8 ounces of orange juice
Meal 2: 3.5 scoops of Ultra Iso Whey, 2 tablespoons of PB2, 1 cup of oats
Meal 3: 16 ounces of grass fed beef, 10 ounces of sweet potato
Meal 4: 14 ounces of chicken, 3/4 cup of white rice, 1 cup of spinach
Meal 5 (preworkout): 3 scoops of Torrent
Meal 6: 14-16 ounces of chicken of fish (i like flounder), 3/4 cup of white rice, 1 cup of spinach

I drink about 2 gallons of water a day right now

Enforcer
11-27-12, 4:42 pm
Here are the current supplements I am using:

Animal Pak: 1 pack with Meal 1
Animal Omega: 1 pack with Meal 2
Animal Nitro: 2 packs postworkout
Animal Flex: 1 pack with Meal 6
Animal Pump: 1 pack 20 min. prior to training
Animal PM: 1 pack before bed
Universal Ultra Iso Whey: 1 scoop as soon as I wake up right before I start cooking Meal 1, 3.5 scoops as Meal 2
Universal Atomic 7: 2 servings intra workout and 1 serving PWO
Universal GH Max: 6 tabs before bed
Universal UniLiver: 2 tabs with each meal
Universal Torrent: 3 scoops as my meal prior to training

Enforcer
11-27-12, 4:46 pm
6:00 PM- Worlds Gym- trained with my trainer Chris

1 pack of Pump pre
2 servings of Atomic 7 intra

Back:
Deads: Warmups with 135,225, 315 x 3, 405 x 3, 495 x 3, 585 x 3, 635 x 2, 455 x 12 (speed deads on the last set)
Single Arm T-Bar Rows: 3 x 8 each arm
Pulldowns: 3 x 10
Superset:
Standing Lat Pulldowns: 2 x 10
with
Seated Hammer Rows: 2 x 10
Rope Deads: 3 x 8
Stretched

2 packs of Nitro and 1 serving of Atomic 7 post

Enforcer
11-27-12, 4:50 pm
11:30 AM- Worlds Gym- trained with my trainer Chris

1 pack of Pump pre
2 servings of Atomic 7 intra

Chest:
Flat BB Bench: 2 warmups with 135, 225, 5 x 5 (about 73% of my max)
Incline DB Press: 100's x 8, 140's x 8, 160's x 8, 180's x 5
Incline DB Flyes (on a slight incline): 1 x 8, double drop x 8,8, 1 x 8, double drop x 4,6
Strethced

Abs:
Machine Crunches: 3 x 15
Hanging Straight Leg Raises: 3 x 15

2 packs of Nitro and 1 serving of Atomic 7 post

Aggression
11-27-12, 4:51 pm
455 x 12 (speed deads on the last set)

thats disgusting.

I know its early and you haven't done a legit PL meet in a while, but any idea as to what you'd LIKE to hit?

Enforcer
11-27-12, 5:03 pm
thats disgusting.

I know its early and you haven't done a legit PL meet in a while, but any idea as to what you'd LIKE to hit?

I am going to enter in the Raw Modern Class. And you know me I dont half ass shit, I already was looking at the record total for the class and have my eyes set on it. But not sure if I am reading the chart right. I'll have to ask you more about it in person. My goals as of right now are:

Bench: 420
Squat: 685
Dead: 650

That would total me at 1755.

Big Wides
11-27-12, 5:09 pm
and with you in the 275lb class, i will offically drop into the 242s just to avoid your big ass.....

G Diesel
11-27-12, 5:32 pm
I am going to enter in the Raw Modern Class. And you know me I dont half ass shit, I already was looking at the record total for the class and have my eyes set on it. But not sure if I am reading the chart right. I'll have to ask you more about it in person. My goals as of right now are:

Bench: 420
Squat: 685
Dead: 650

That would total me at 1755.

YES.


and with you in the 275lb class, i will offically drop into the 242s just to avoid your big ass.....

Your left leg could compete in the 242s.

Peace, G

J-Dawg
11-27-12, 5:57 pm
Well I have decided to throw my name into the hat and make the transition from the stage back to the platform, where I originally started my training career. I did two meets prior, one in high school and one in college, but have more recently gotten into the bodybuilding life style of training. Bodybuilding is still my main goal and I plan to step on stage twice in 2013. But for right now, I am setting my sights on the meet that all the guys from the Universal Crew have been doing for the past for years now. January 26th, RPS North American Championships and 2013 New Jersey State Powerlifting Championships. I will be competing in the 275 class. I will still keep my bodybuilding movements in my training, but will add in the powerlfiting dynamics. I am 9 weeks out now and its time to man the fuck up and start moving some serious ass weight.

This is awesome to hear E! I know you'll put 100% effort and drive into this meet. Looking forward to seeing some big numbers from you in Jan.

Nix0r
11-27-12, 5:58 pm
This is going to be goddamn frightening.

Enforcer
11-30-12, 6:43 pm
and with you in the 275lb class, i will offically drop into the 242s just to avoid your big ass.....

Shit Wides, Im just trying to keep up with you


YES.



Your left leg could compete in the 242s.

Peace, G

You kno it cousin, you know I couldnt get involved in this one


This is awesome to hear E! I know you'll put 100% effort and drive into this meet. Looking forward to seeing some big numbers from you in Jan.

You know it J, lookin forward to making some noise with all my brothers from the Animal crew


This is going to be goddamn frightening.

Yeah brotha, I am so pumped for this

Enforcer
11-30-12, 6:46 pm
10:30 PM- Work Gym

1 pack of Pump pre
2 servings of Atomic 7 intra

Hams and Quads:
Lying Hamstring Curls: 2 warmups, 4 x 10,10,8,18, double drop x 10,10
DB SLDL's: 2 x 8
Lying Single Leg Curls: 3 x 10 each leg
Leg Extensions: 2 warmups, 3 x 10, double drop x 10,10
Leg Press: 4 x 10,10,8,30
BB Lunges: 2 sets with 135 x 8 each leg
Stretched

2 packs of Nitro and 1 serving of Atomic 7 post

Enforcer
12-01-12, 7:40 pm
8:00 PM- Worlds Gym

1 pack of Pump pre
2 servings of Atomic 7 intra

Arms:
Pushdowns: 2 warmups, 4 x 10-8, dropset x 10
Preacher Bar Skulls: 3 x 8-10
Rope Pushdowns: 3 x 10, dropset x 10
Standing Cambered Bar Curls: 2 warmups, 3 x 8
Seated Machine Preacher Curls: 3 x 10, double drop x 8,8
Standing Straight Bar Cable Curls: 3 x 10-8, double drop x 8,8
Reverse BB Curls: 3 x 10
Stretched

2 packs of Nitro and 1 serving of Atomic 7 post

Enforcer
12-01-12, 7:44 pm
1:00 PM- Skibas Gym- NJ ABC

1 pack of Pump pre
2 servings of Atomic 7 intra

Shoulders:
Seated DB Press: 2 warmups, 3 x 10
Standing DB Side Laterals: 3 x 10-8, dropset x 10
Smith Machine Upright Rows: 3 x 10-8
Standing DB Front Raises: 4 x 8-10
Stretched

2 packs of Nitro and 1 serving of Atomic 7 post

*Crushed down two double burgers PWO at Burger Express

Enforcer
12-06-12, 7:47 pm
1:30 PM- Work Gym

2 servings of Atomic 7 intra

Back:
Standing Lat Pulldowns: 1 warmup, 3 x 10-8, dropset x 10
Seated Pulldowns: 3 x 10-15
One Arm DB Rows: 3 x 8 each arm
Bent Over BB Rows (off the floor): 3 x 6
Seated Underhand Grip Rows: 3 x 10, dropset x 10
Narrow Grip Pulldowns: 3 x 10
Stretched

2 packs of Nitro and 1 serving of Atomic 7 post

Enforcer
12-06-12, 7:52 pm
1:30 PM- Work Gym

2 servings of Atomic 7 intra

Chest:
Flat BB Bench: 2 warmups, 5 x 5
Lockout BB Bench: 3 x 5-3
Cable Crossovers: 3 x 10-15
Stretched

2 packs of Nitro and 1 serving of Atomic 7 post

Enforcer
12-06-12, 8:22 pm
1:00 PM- Worlds Gym

2 servings of Atomic 7 intra

Quads and Hams:
Warmup: 5 minutes on the elliptical
Leg Extensions: 2 warmups
BB Squats: 135 x 15, 315 x 5, 405 x 5, 495 x 3, 585 x 1, 635 x 3
Inverted Leg Press: 3 x 10-8, dropset x 20
Single Leg Extensions: 3 x 10 each leg
Seated Leg Curls: 1 warmup, 3 x 10, dropset x 15
Standing Leg Curls: 3 x 8 each leg
Lying Leg Curls: 3 x 10
Stretched

2 packs of Nitro of 1 serving of Atomic 7 post

naturalguy
12-07-12, 2:17 pm
I know you are going to put up some sick numbers, can't wait to see it

Enforcer
12-10-12, 10:19 am
I know you are going to put up some sick numbers, can't wait to see it

Thanx brotha, cant wait to see you in action as well. The Universal Crew def. should do some serious damage this year

Enforcer
12-10-12, 10:22 am
1:30 PM- Work Gym

2 servings of Atomic 7 intra

Shoulders:
Seated Smith Press: 2 warmups, 225 x 8, 275 x 8, 315 x 10, dropset 225 x 10
Seated DB Side Laterals: 4 x 10-6, dropset x 10
BB Front Raises: 3 x 8
Superset:
DB Shrugs: 2 x 10
with
100 pound plate upright rows: 2 x 10
Stretched

Calves:
Seated Calf Raises: 1 warmup, 5 x 8

2 packs of Nitro and 1 serving of Atomic 7 post

Enforcer
12-10-12, 10:25 am
1:30 PM- Work Gym

2 servings of Atomic 7 intra

Arms:
Standing DB Curls: 2 warmups, 4 x 8-6, double drop x 6,6
Seated Single Arm DB Curls: 3 x 10-8 each arm
Standing Cambered Bar Curls: 3 x 10, dropset x 10
Rope Pushdowns: 1 warmup, 3 x 10, dropset x 10
Close Grip BB Bench: 225 x 10, 275 x 5, 315 x 12
Seated Behind the Head DB Extensions: 3 x 10
Stretched

Abs:
Sit Ups: 4 x 15
Seated In and Outs: 4 x 15

2 packs of Nitro and 1 serving of Atomic 7 post

Enforcer
12-16-12, 12:30 pm
5:30 PM- Worlds Gym

2 servings of Atomic 7 intra

Back:
Deads: 2 warmups, 315 x 3, 405 x 3, 495 x 1, 545 x 1, 605 x 1, 675 x .5 (had it half way up and then got stuck), 495 x 12 (speed deads on the last set)
T-Bar Rows: 3 x 8, double drop x 6,6
Rope Deads: 3 x 8
Pulldowns: 4 x 10-8
Hyperextensions: 2 x 10
Stretched

2 packs of Nitro and 1 serving of Atomic 7 post

Enforcer
12-16-12, 12:33 pm
11:00 AM- Worlds Gym

2 servings of Atomic 7 intra

Chest:
Flat BB Bench: 3 warmups, 5 x 5
Incline Smith Press: 225 x 8, 315 x 8, 365 x 6, 405 x 3
Incline DB Flyes (done on a flat bench with one box underneath): 1 x 8, 1 x 8, doubel drop x 8,8, 1 x 6, double drop x 3,8
Stretched

Abs:
Machine Crunches: 3 x 15
Hanging Straight Leg Raises: 3 x 15

2 packs of Nitro and 1 serving of Atomic 7 post

Enforcer
12-16-12, 12:54 pm
11:00 AM- Work Gym

2 servings of Atoimc 7 intra

Hams and Quads:
Warmup: 5 minutes on the elliptcal
Lying Hamstring Curls: 2 warmups, 4 x 10,10,8,15, double drop x 8,8
BB SLDL's: 3 x 8
Lying Single Leg Curls: 3 x 10-8 each leg
Leg Extensions: 1 warmup, 3 x 10-20
Leg Press: 4 x 10,8,8,20
BB Front Squats: 3 x 8
Stretched

2 packs of Nitro and 1 serving of Atomic 7 post

Enforcer
12-16-12, 12:58 pm
4:00 PM- Worlds Gym- the Universal Crew came through to train (G Diesel, T-Dirty, Aggression, C. Coronato, Naturalguy, and J-Dawg)

2 servings of Atomic 7 intra

Shoulders:
Seated Smith Press: 2 warmups, 225 x 8, 275 x 5, 315 x 12, 365 x 6, 405 x 2, 225 x 10 (last set was down on a 3 count and press)
Standing DB Press: 3 x 8
Standing DB Side Laterals: 3 x 8-10
Standing Single Arm DB Side Laterals: 2 x 10 each arm
Reverse Peck Deck Flyes: 4 x 10
BB Upright Rows: 3 x 8, dropset x 8
Stretched

Abs:
Rope Crunches: 3 x 15
Lying Incline In and Outs: 3 x 15

2 packs of Nitro and 1 serving of Atomic 7 post

*Picked up some PWO grub at Roscoes to go with G Diesel and T-Dirty

Enforcer
12-16-12, 1:04 pm
3:00 PM- East Side Fitness- trained with my boys Gunz and Apples

2 servings of Atomic 7 intra

Arms:
Rope Pushdowns: 2 warmups, 4 x 10, dropset x 10
Close Grip BB Bench: warmup 135, 225 x 10, 315 x 12, 365 x 6, 405 x 2
Seated Machine Extensions: 3 x 10
Seated Machine Pushdowns: 2 x 10, double drop x 8,8
Seated Machine Preacher Curls: 1 warmup, 4 x 10, dropset x 10
Seated DB Curls: 3 x 8-4, then down the rack 6 x 6
Seated Single Arm Machine Curls: 3 x 10 each arm
Stretched

2 packs of Nitro and 1 serving of Atomic 7 post

C.Coronato
12-17-12, 1:39 pm
I am going to enter in the Raw Modern Class. And you know me I dont half ass shit, I already was looking at the record total for the class and have my eyes set on it. But not sure if I am reading the chart right. I'll have to ask you more about it in person. My goals as of right now are:

Bench: 420
Squat: 685
Dead: 650

That would total me at 1755.

Now thats some motication right there. Hell yes.

PS watching you rep out 4+pps on the military confirmed that you are not a real human being. God damn impressive.

Enforcer
12-20-12, 9:09 pm
Now thats some motication right there. Hell yes.

PS watching you rep out 4+pps on the military confirmed that you are not a real human being. God damn impressive.

I am really hopin to hit those numbers, been bustin my ass and will continue to do so all the way up until the meet. Lol, thanx brotha, just trying to keep on improving week by week

Enforcer
12-20-12, 9:15 pm
12:00 PM- Jersey Shore Fitness- had training down at Sea Girt so hit up JS on my lunch break

2 servings of Atomic 7 intra

Back:
Pulldowns: 2 warmups, 3 x 10-8, dropset x 10
Plate Loaded Pulldowns: 3 x 10-6, dropset x 10
One Arm DB Rows: 120's x 8, 150's x 8, 200's x 10
Lying T-Bar Rows: 3 x 8-6, dropset x 10
Standing Lat Pulldowns: 2 x 10
Stretched

2 packs of Nitro and 1 serving of Atomic 7 post

Enforcer
12-20-12, 9:18 pm
9:30 PM- Work Gym

2 servings of Atomic 7 intra

Chest:
Flat DB Press: 2 warmups, 90's x 10, 120's x 10, 150's x 16
Incline BB Press: 3 x 8, double drop x 8,6
Lockout BB Bench: 3 x 5,3,8
Superset:
Dips: 3 x 15
with
Pushups: 3 x 15
Stretched

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

2 packs of Nitro and 1 serving of Atomic 7 post

Enforcer
12-20-12, 9:21 pm
4:30 PM- Worlds Gym

2 servings of Atomic 7 intra

Quads and Hams:
Warmup: 5 minutes on the bike, 2 sets of leg extensions, and 2 sets of single leg curls
BB Squats: 2 warmups, 5 x 5-3
Inverted Leg Press: 3 x 10-15, double drop x 10,10
Walking DB Lunges: 3 x 8 each leg
Leg Extensions: 3 x 10, double drop x 10,10
Seated Leg Curls: 1 warmup, 3 x 10-15, dropset x 10
Single Leg Curls: 3 x 8 each leg
Lying Leg Curls: 3 x 20
Hyperextensions: 2 x 10
Stretched

2 packs of Nitro and 1 serving of Atomic 7 post

naturalguy
12-21-12, 9:41 am
PS watching you rep out 4+pps on the military confirmed that you are not a real human being. God damn impressive.


He cannot be killed by conventional weapons

Aggression
12-21-12, 9:53 am
PS watching you rep out 4+pps on the military confirmed that you are not a real human being. God damn impressive.


He cannot be killed by conventional weapons

"He's not human. He's like a piece of iron."

Enforcer
12-26-12, 1:37 pm
He cannot be killed by conventional weapons


"He's not human. He's like a piece of iron."

Hahhahahahahahahhahahahah

Enforcer
12-26-12, 1:42 pm
9:00 PM- Work Gym

2 servings of Atomic 7 intra

Shoulders:
Standing BB Press: 2 warmups, 4 x 10-5, double drop x 8,10
Standing Behind the Back Cable Side Laterals: 3 x 10-8 each arm
DB Front Raises: 3 x 8
Seated DB Side Laterals: 3 x 10-8
Bent Over Cable Laterals: 3 x 10
Stretched

Abs:
Triset:
Sit Ups: 3 x 15
Lying Leg Raises: 3 x 15
Crunches: 3 x 15

2 packs of Nitro and 1 serving of Atomic 7 post

Enforcer
12-26-12, 1:46 pm
9:00 PM- Work Gym

2 servings of Atomic 7 intra

Arms:
Standing BB Curls: 2 warmups, 3 x 10-6, double drop x 10,10
Seated Single Arm DB Preacher Curls: 3 x 10 each arm
Superset:
Standing DB Hammer Curls: 2 x 10
with
Standing Cambered Bar Cable Curls: 2 x 10
Pushdowns: 2 warmups, 3 x 10, double drop x 10,10
Preacher Bar Skulls: 3 x 10-8
Superset:
Behind the Head Rope Extensions: 2 x 10
with
Dips: 2 x 10
Stretched

Calves:
Seated Calf Raises: 1 warmup, 5 x 10-8, dropset x 10

2 packs of Nitro and 1 servings of Atomic 7 post

Enforcer
12-26-12, 1:48 pm
4:00 PM- Worlds Gym

2 servings of Atomic 7 intra

Back:
Deads: 2 warmups, 4 x 3
One Arm DB Rows: 3 x 8 each arm
Lying T-Bar Rows: 3 x 10-8, double drop x 8,10
Rack Deads: 3 x 3
Hammer Strength Pulldowns: 3 x 10, drop x 10
Stretched

2 packs of Nitro and 1 serving of Atomic 7 post

Enforcer
12-26-12, 1:55 pm
8:00 AM- Chest- Merry XMAS

2 servings of Atomic 7 intra

Chest:
Flat BB Bench: 2 warmups, 4 x 5, dropset x 15
Incline DB Press: 4 x 10-12
Peck Deck Flyes: 3 x 10
Stretched

2 packs of Nitro and 1 serving of Atomic 7 post

Enforcer
01-02-13, 3:52 pm
9:00 PM- Work Gym

2 servings of Atomic 7 intra

Hams and Quads:
Warmup: 5 minutes on the elliptical
Lying Hamstring Curls: 2 warmups, 4 x 10-15, dropset x 10
BB SLDL's: 3 x 8-10
Lying Single Leg Curls: 3 x 10 each leg
Leg Extensions: 1 warmup, 3 x 15
BB Front Squats: 3 x 8-10
Single Leg Press: 3 x 8 each leg
Stretched

2 packs of Nitro and 1 serving of Atomic 7 post

Enforcer
01-02-13, 3:56 pm
6:00 PM- Worlds Gym

2 servings of Atomic 7 intra

Shoulders:
Seated BB Military Press: 2 warmups, 225 x 10, 275 x 10, 315 x 6, 225 x 12, dropset 135 x 10
Standing Machine Side Laterals: 4 x 10-8
BB Front Raises: 3 x 8
Reverse Peck Deck Flyes: 4 x 10
DB Shrugs: 3 x 10
Stretched

Calves:
Donkey Calf Raises: 1 warmup, 3 x 10-8
Single Leg Press Raises: 3 x 10-8 each leg
Standing Calf Raises: 3 x 8

2 packs of Nitro and 1 serving of Atomic 7 post

Enforcer
01-02-13, 4:00 pm
4:30 PM- Worlds Gym

2 servings of Atomic 7 intra

Arms:
Pushdowns: 2 warmups: 4 x 10-8
BB Close Grip Bench: 225 x 10, 315 x 10, 405 x 2, 275 x 10, dropset 185 x 10, dropset 135 x 10 (last 3 sets were pause presses)
Seated Behind the Head DB Extensions: 3 x 10
Single Underhand Cable Pushdowns: 2 x 10 each arm
Seated Machine Preacher Curls: 2 warmups, 3 x 10-8, double drop x 8,8
Standing DB Curls: 3 x 8
Straight Bar Preacher Curls: 3 x 10
DB Hammer Curls: 2 x 10
Stretched

2 packs of Nitro and 1 serving of Atomic 7 post

JUGGERNAUT
01-02-13, 4:01 pm
Seated BB Military Press: 275 x 10........... Pardon? WTF? Mother of God, Wut? Damn

Enforcer
01-02-13, 4:03 pm
1:30 PM- Work Gym

2 servings of Atomic 7 intra

Back:
Standing Straight Arm Pulldowns: 1 warmup, 3 x 10-8, drop x 10
Seated Pulldowns: 3 x 10-8, dropset x 10
One Arm DB Rows: 3 x 8 each arm
Seated Single Arm Hammer Rows: 3 x 8 each arm
Chins: 2 sets till failure
Seated Pulley Rows: 2 x 10, dropset x 10
Stretched

Abs:
Triset:
Crunches: 3 x 15
Lying Straight Leg Raises: 3 x 15
Seated In and Outs: 3 x 15

2 packs of Nitro and 1 serving of Atomic 7 post

C.Coronato
01-02-13, 4:05 pm
Seated BB Military Press: 275 x 10........... Pardon? WTF? Mother of God, Wut? Damn

He had 4pps on the smith the other day also. Yes repping them out lol

Enforcer
01-02-13, 4:05 pm
1:30 PM- Work Gym

2 servings of Atomic 7 intra

Chest:
Flat BB Press: 2 warmups, 4 x 5
DB Incline Flyes: 4 x 10-8
BB Lockout Press: 4 x 5-3
Cable Crossovers: 2 x 10
Stretched

Calves:
Seated Calf Raises: 1 warmup, 5 x 10-8

2 packs of Nitro and 1 serving of Atomic 7 post

Enforcer
01-02-13, 4:07 pm
Seated BB Military Press: 275 x 10........... Pardon? WTF? Mother of God, Wut? Damn

Just trying to keep up with the freaks like yourself Al

Enforcer
01-02-13, 4:09 pm
He had 4pps on the smith the other day also. Yes repping them out lol

Just an average guy putting in the work day in and day out. Btw are you going to Janickys retirement party?

Enforcer
01-07-13, 10:12 am
4:00 PM- Worlds Gym

2 servings of Atomic 7 intra

Quads and Hams:
Warmup: 5 minutes on the bike, 2 sets of extensions, 2 sets of leg curls
BB Squats: 135 x 10, 225 x 5, 315 x 5, 405 x 5, 495 x 3, 585 x 1, 635 x 1, 675 x 1
Inverted Leg Press: 3 x 10-8, double drop x 10,20
Superset:
Hack Squats: 2 x 10-8
with
Leg Extensions: 2 x 10
Standing Single Leg Curls: 3 x 10 each leg
Lying Leg Curls: 3 x 20
Stretched

2 packs of Nitro and 1 serving of Atomic 7 post

Enforcer
01-07-13, 10:14 am
1:30 PM- Work Gym

2 servings of Atomic 7 intra

Shoulders:
Seated DB Press: 2 warmups, 3 x 10-6, dropset x 15
Standing DB Side Laterals: 4 x 10-8, double drop x 8,8
DB Front Raises: 3 x 8
BB Upright Rows: 3 x 8
Rope Rear Laterals: 4 x 10
Stretched

Abs:
Sit Ups: 3 x 15
Seated In And Outs: 3 x 15

2 packs of Nitro and 1 serving of Atomic 7 post

Enforcer
01-07-13, 10:17 am
2:00 PM- Work Gym

2 servings of Atomic 7 intra

Arms:
Standing BB Curls: 2 warmups, 3 x 10-7, 1 x 10, double drop x 10,10
Seated DB Curls: 3 x 8
Standing Cambered Bar Cable Curls: 3 x 10, drop x 10
Pushdowns: 1 warmup, 4 x 10, drop x 10
Preacher Bar Skulls: 3 x 8-7
Superset:
Rope Pushdowns: 3 x 10
with
Behind the Head Rope Extensions: 3 x 10
Stretched

2 packs of Nitro and 1 serving of Atomic 7 post

Enforcer
01-08-13, 11:05 am
3:30 PM- Worlds Gym

2 servings of Atomic 7 intra

Back:
Deads: 135 x 10, 225 x 5, 315 x 5, 405 x 3, 495 x 1, 545 x 1, 605 x 1, 635 x 2
T-Bar Rows: 3 x 8-10
Lying T-Bar Rows: 3 x 8, dropset x 10
Chins: 3 sets till failure
Narrow Pulldowns: 2 x 10, doubel drop x 8,8
Hyperextensions: 1 x 10
Stretched

2 packs of Nitro and 1 serving of Atomic 7 post

Enforcer
01-13-13, 8:26 pm
4:00 PM- Worlds Gym

2 servings of Atomic 7 intra

Chest:
Flat BB Bench: Warmup with 135, 225 x 8, 275 x 5, 315 x 5, 365 x 3 x 1, 405 x 1, 415 x 1, 315 x 10 (last set was touch and go)
Incline BB Bench: 3 x 8-3, triple drop x 5,6,10
Flat DB Flyes: 3 x 10
Stretched

2 packs of Nitro and 1 serving of Atomic 7 post

Enforcer
01-13-13, 8:29 pm
1:30 PM- Work Gym

2 servings of Atomic 7 intra

Hams and Quads:
Warmup: 5 minutes on the elliptical
Lying Ham Curls: 2 warmups, 5 x 10,10,8,15,10
Lying Single Leg Ham Curls: 4 x 8 each leg
Leg Extensions: 2 warmups, 3 x 10
Leg Press: 4 x 10,8,8,30
BB Front Squats: 225 x 10, 315 x 10
Walking Lunges: 3 x 8 each leg
Stretched

2 packs of Nitro and 1 serving of Atomic 7 post

Enforcer
01-13-13, 8:34 pm
4:30 PM- Worlds Gym

2 servings of Atomic 7 intra

Shoulders:
Standing BB Press: Warmup with 135, 185 x 8, 225 x 8, 245 x 3, 275 x 6, 315 x 1
Standing Machine Side Laterals: 4 x 10, double drop x 10,10
DB Front Raises: 3 x 8, dropset x 10
Superset:
Seated Hammer Press: 3 x 8
with
Seated Machine Side Laterals: 3 x 10
Reverse Peck Deck Flyes: 3 x 10
Stretched

Abs:
Superset:
Machine Crunches: 3 x 15
with
Lying Incline In and Outs: 3 x 15

2 packs of Nitro and 1 serving of Atomic 7 post

Enforcer
01-13-13, 8:37 pm
2:00 PM- Worlds Gym

2 servings of Atomic 7 intra

Arms:
Pushdowns: 2 warmups, 4 x 10-6, dropset x 15
Close Grip Smith Press: 225 x 10, 275 x 10, 315 x 15
Lying Single Arm DB Extensions: 3 x 10-8 each arm
Rope Pushdowns: 2 x 10, dropset x 10
Standing DB Curls: 1 warmup, 4 x 8,8,5,10
Seated Machine Preacher Curls: 3 x 10, double drop x 10,10
Standing Cambered Bar Curls: 3 x 8-10
Reverse BB Curls: 3 x 10
Stretched

Calves:
Donkey Calf Raises: 1 warmup, 4 x 10

2 packs of Nitro and 1 serving of Atomic 7 post

Enforcer
01-17-13, 2:29 pm
9:00 PM- Work Gym

2 servings of Atomic 7 intra

Back:
Standing Lat Pulldonws: 2 warmups, 2 x 10
Seated Pulldowns: 4 x 10, dropset x 10
One Arm DB Rows: 3 x 8 each arm
Seated Pulley Rows: 3 x 10
Chins: 2 sets till failure
Stretched

Abs:
Sit Ups: 3 x 15
Seated In and Outs: 3 x 15

2 packs of Nitro, 1 serving of Torrent Zero, and 1 serving of Atomic 7 post

Aggression
01-17-13, 2:31 pm
Just a few more days now, brotha. Pumped to see what kind of stupid weights you move around with ease.

Enforcer
01-17-13, 2:31 pm
9:00 PM- Work Gym

2 servings of Atomic 7 intra

Chest:
Flat DB Press: 2 warmups, 3 x 10-15
Incline BB Press: 225 x 10, 315 x 10, 225 x 20
Superset:
Dips: 3 x 10
with
Pushups: 3 x 10
Cable Crossovers: 2 x 10
Stretched

2 packs of Nitro, 1 serving of Torrent Zero, and 1 serving of Atomic 7 post

naturalguy
01-17-13, 2:32 pm
Still training like a bodybuilder and yet you are going to crush the weights next weekend

Enforcer
01-17-13, 2:34 pm
Just a few more days now, brotha. Pumped to see what kind of stupid weights you move around with ease.

Hell yea, cant fuckin wait. And me? Shit I cant wait to see all the improvements and gains in strength you have made since last year and shit since the first days I met you

Aggression
01-17-13, 2:51 pm
Hell yea, cant fuckin wait. And me? Shit I cant wait to see all the improvements and gains in strength you have made since last year and shit since the first days I met you

You mean when I walked into the office 4 years ago, weighing 180lbs, never competed in BB or PL? hahahahaha.

Madcat
01-17-13, 3:01 pm
Love watching your Journey's bro, about to put up some crazy weights at the meet. Good to see someone still putting in work daily, then killing the weights.

Enforcer
01-25-13, 5:45 pm
You mean when I walked into the office 4 years ago, weighing 180lbs, never competed in BB or PL? hahahahaha.

Hahhaah yup, man those were the days...lol


Love watching your Journey's bro, about to put up some crazy weights at the meet. Good to see someone still putting in work daily, then killing the weights.

Thanx brotha, hoping to do some damage here at my first meet. Def excited and nervous right now.

Enforcer
01-25-13, 5:47 pm
Still training like a bodybuilder and yet you are going to crush the weights next weekend

Yeah buddy, cant stray far from the bb'ing style now. Too much into competing and making improvements to my physique. Lookin forward to seeing you at the meet tomorrow brotha

Enforcer
01-25-13, 6:09 pm
4:30 PM- Worlds Gym

2 servings of Atomic 7 intra

Quads and Hams:
Warmup: 5 minutes on the bike
Leg Extensions: 2 warmups, 3 x 20
BB Squats: 225 x 10, 315 x 10, 405 x 10, 405 x 20
Single Leg Press: 3 x 15 each leg
Seated Leg Curls: 1 warmup, 3 x 20
Standing Single Leg Curls: 3 x 15 each leg
Lying Leg Curls: 3 x 15
Stretched

2 packs of Nitro and 1 serving of Atomic 7/ 3 scoops of Torrent Zero post

Enforcer
01-25-13, 6:09 pm
9:00 PM- Work Gym

2 servings of Atomic 7 intra

Shoulders:
Seated Smith Press: 2 warmups, 225 x 10, 315 x 10, 275 x 15
Standing DB Side Laterals: 4 x 10
Bent Over DB Laterals: 4 x 10
Stretched

Abs:
Sit Ups: 3 x 15
Lying Leg Raises: 3 x 15

2 packs of Nitro and 1 serving of Atomic 7/ 3 scoops of Torrent Zero post

Enforcer
01-25-13, 6:09 pm
9:00 PM- Work Gym

2 servings of Atomic 7 intra

Arms:
Standing BB Curls: 2 warmups, 4 x 10-8
Seated Single Arm DB Preacher Curls: 3 x 10 each arm
Standing Cambered Bar Cable Curls: 3 x 10
Rope Pushdowns: 1 warmup, 4 x 10
Close Grip BB Bench: 3 x 10
Seated Behind the Head DB Extensions: 3 x 10
Stretched

Calves:
Seated Calf Raises: 1 warmup, 5 x 10, dropset x 10

2 packs of Nitro and 1 serving of Atomic 7/ 3 scoops of Torrent Zero post

Enforcer
01-25-13, 6:10 pm
5:30 PM- Worlds Gym

2 servings of Atomic 7 intra

Back:
Standing Lat Pulldowns: 1 warmup, 3 x 10
Seated Pulldowns: 3 x 10-15
Chins: 3 x 10
DB Pullovers: 3 x 10
Hyperextensions: 3 x 10
Stretched

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

2 packs of Nitro and 1 serving of Atomic 7/ 3 scoops of Torrent Zero post

Enforcer
01-25-13, 6:10 pm
4:30 PM- Worlds Gym

2 servings of Atomic 7 intra

Chest:
Peck Deck Flyes: 2 warmups, 3 x 10
Incline Smith Press: 3 x 10-15
Flat DB Flyes: 3 x 10
Dips: 3 x 15
Stretched

Calves:
Seated Calf Raises: 1 warmup, 4 x 10
Donkey Calf Raises: 3 x 10
Standing Calf Raises: 3 x 10

2 packs of Nitro and 1 serving of Atomic 7/ 3 scoops of Torrent Zero post

Enforcer
01-25-13, 6:12 pm
The meet is tomorrow and I am feeling confident. Been busting my ass for the past 2 months trying to get ready for this and I feel I am peaking at the right time. Resting up 2nite, making sure to get all my meals in and packed for tomorrow. Its time for another journey to soon come to an end. Looking forward to it and esp. since I ll be there with all of the close friends from the Animal Crew.

FitPrincess122
01-25-13, 9:26 pm
Good luck to you tomorrow at the meet! as always, i'm sure you will bring your best performance and absolutely dominate.

wishing you always the best...

K

Enforcer
01-31-13, 2:25 pm
Good luck to you tomorrow at the meet! as always, i'm sure you will bring your best performance and absolutely dominate.

wishing you always the best...

K

Thank you so much for your kind words and support.

Enforcer
01-31-13, 2:25 pm
Had a blast at my first powerlifting meet. It def. has it similarities to a bodybuilding show as far as the crazy atmosphere goes. It was truly an honor to be a part of this event because so many of the members of the Animal Crew were there. To see these guys lift that I have known for a little over 5 years now is always a treat. To see where they were then to where they are now is just truly amazing. It really is an honor to be able to call them my friends. Much respect goes out to G Diesel, Aggression, Naturalguy, J-Dawg, and Christian. Big ups also to T-Dirty and P Diesel who I have not none for as long but am very impressed by the things they can do. I made some rookie mistakes in my first meet, for example, had to pass my first squat attempt because I fucked up the timing of my warm ups. Was all good tho. I was still offered a 3rd attempt but made such a big jump from my 2nd to 3rd attempt that I did not need it. I ended up placing 2nd in my class (275 Raw Modern) out of 5. I placed 1st in the Police/Fire/Military class they had. I have to also give my respect to my friends and family. Even though tho aren't members of this site and will prob. never read this post, I still have to mention them. They are my lifeline and my fuel to every event I enter. Now I guess the question is will I do another meet in the future? Only time will tell.

Lifts were as follows:

Squat: Pass, 635, 680

Bench: 365, 405, 420 (I wish I went for 430 I feel I had 10 pounds left in me)

Dead: 600, 635, 675 (miss- had it up but a hitch at the top cost me)

Enforcer
01-31-13, 2:26 pm
Well another Journey has come to a close for me, but trust me I have many more left in the tank. Stay tuned, I plan to step onto the bodybuilding stage twice in 2013......

Aggression
01-31-13, 2:27 pm
You are a fuckin' specimen, bro.

Enforcer
01-31-13, 2:36 pm
You are a fuckin' specimen, bro.

Thanx brotha, and fuck do not take a damn thing away from yourself. The gains you have made over the years are truly impressive.

Enforcer
02-05-13, 12:26 pm
Thanx to Shukin for posting this up:

http://www.youtube.com/watch?v=nfurFhnoJ18