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Xraided831
03-18-07, 2:09 am
Saturday: 3-17-07

Being a member of this Forvm and having brothers in the Legion has been a great experience... I love the fact that no matter what age, race, or area we are all brothers in iron... I have been training since I was 17... I discovered bodybuilding when I got my first weight set... To me that was the beggining of my journey!!! Ten years later I still love it and I think I will live it till the day I die!!! I have been logging my journey in a notebook,but I think its time for me to share it with my brothers.... I'll definitely keep you in tuned with my upcoming splits..... Lift strong and Lift Hard!!!!

Xraided831
03-18-07, 2:26 am
this is going to be my new split for thext couple of weeks... Its going to war in that gym I tell you..!!!Bring the Pain!!!


Monday: LEGS
Tuesday: BACK/ CARDIO 30-40 MINS
Wednesday: CHEST
Thursday:OFF
FRIDAY: SHOULDERS/ DELTS/TRAPS
SATURDAY: ARMS/ CARDIO
SUNDAY: OFF

REPEAT DAY 1

Xraided Supps:

Animal Pak
Animal Nitro
Animal Cuts
Animal Flex
Animal Pump
Whey Protein

deeder
03-18-07, 3:42 am
Looking forward to this journey bro! One question, Legs monday then Back tuesday... I assume no deadlifts then? Or do you do those on your leg day?

Xraided831
03-21-07, 7:29 pm
Looking forward to this journey bro! One question, Legs monday then Back tuesday... I assume no deadlifts then? Or do you do those on your leg day?

Hey bro, Thanx for the comments..!!! I usually do deadlifts on my leg day and its usually the last set that I do for legs... As you can tell I love(hate) doing legs ... But I hit it hard so I can quit bitchin about how much I hate doin it!! lol... Thanx again and have a good one!!

Xraided831
03-27-07, 6:27 am
Monday: Legs
Alright I've fallen behind on my training journal this is actually my first entry I usually like to start my leg day with a little warm up on a stationary bike for 5-10 mins and then hit it hard;

LEGS:

SQUATS: 4 SETS
1) 235LBS/ 12 REPS
2) 275LBS/ 10 REPS
3) 315 LBS/ 8 REPS
4) 405 LBS/ 6 REPS

STIFF LEG DEADS: 4 SETS
1) 135LBS/ FAILURE
2) 235LBS/ 12 REPS
3) 315 LBS / 10 REPS
4) 355LBS/ 6 REPS

LEG PRESS: 4 SETS
1) 235/ FAILURE
2) 315/ 12 REPS
3) 405/ 10 REPS
4) 500/ 6 REPS

LEG EXTENSIONS:
1) 1OO/ FAILURE
2) 140/ 10 REPS
3) 160/ 10 REPS
4) 180/ FAILURE

CALF RAISES:
1) 90/ 12 REPS
2) 140/ 10 REPS
3) 180/ 10 REPS
4) 200/ 6 REPS

By the end of this routine I could barely stand and walk to the locker room and gather my shit ... Man I can still feel the pump in my quads and hams!!! lol!!!

ironshaolin
03-27-07, 4:18 pm
thats a solid workout man, nice numbers on the squats. Just make sure, ass in the grass!

Xraided831
03-28-07, 7:08 am
Tuesday : Back

Lat Pulls: 4 sets
1) 160/ 15 REPS
2) 180/ 12 REPS
3) 200/ 8 REPS
4) 220/ 8 REPS

ROW MACHINE : 4 SETS
1) 160/ 12 REPS
2) 190/ 10 reps
3) 220/ 10 reps
4) 260/ 6 reps

CLOSE GRIP PULL DOWNS : 4 SETS
1) 100/ FAILURE
2) 160/ 12 REPS
3) 180/ 10 REPS
4) 200/ FAILURE

SINGLE ARM DUMBELL ROW: 4 SETS
1) 70/ 12 REPS
2) 90 / 10 REPS
3) 110/ 8 REPS
4) 120/ 6 REPS

SINGLE ARM PULL DOWNS: 4 SETS
1) 60/ 12 REPS
2) 70/ 8 REPS
3) 75/ BARELY 4 REPS
4) 50/ FAILURE

All this exercise was done in less than 75 minutes... With less than a minute break in between sets... doin that gave me on e of the biggest pumps in my back.... I finished the day off with a 20 minute cardio on the elliptical trainer..

Xraided831

Xraided831
03-29-07, 6:07 am
Wednesday: Chest
For the first time I could actually tell that I lost some strength on my lifts... I guess the low carb diet has affected my strength... It's all goood though I could tell that I am slowly losing bodyfat which I want.. I just have to keep telling myself that just 4 more weeks of this shit then I could start carb/cycling....

CHEST:

DUMBELL FLYE: 4 SETS
1) 50/ 12REPS
2) 60/ 10 REPS
3) 65/ 8 REPS
4) 70/ 4 BARELY

INCLINE BENCH: 4 SETS
1) 135/ WARM UP/ 15 REPS
2) 185/ 10 REPS
3) 225/ 8 REPS
4) 275/ 6 REPS

PEC DECK FLYE: 4 SETS
1) 100/ 15 REPS
2) 130/ 12 REPS
3) 140/ 10 REPS
4) 160/ 6 REPS

CABLE FLYE: 4 SETS
1) 50/ 12 REPS
2) 60/ 10 reps
3) 70/ 8 REPS
4) 60/ FAILURE

DIPS: 3 SETS OF MIN. 10 REPS TO FAILURE

After doin that shit I was spent like a mofucker.... I went home and took a nice nap!!!

Xraided831

k1usa
03-29-07, 6:10 am
feel the pain my brother....you rock bro....

great to see you killing it

Toni69
03-29-07, 6:12 am
Workouts look great...one thing I may suggest with your chest day if thats ok? You have db flys (I am assuming flat bench) and cable flys..I would switch the db flys to incline flys and stick with the cable flys on the pulleys (since your doing pec dec already too), try them with the handles (or without handles is how I prefer to do them), on the low pulley as well.

Xraided831
03-29-07, 6:24 am
Workouts look great...one thing I may suggest with your chest day if thats ok? You have db flys (I am assuming flat bench) and cable flys..I would switch the db flys to incline flys and stick with the cable flys on the pulleys (since your doing pec dec already too), try them with the handles (or without handles is how I prefer to do them), on the low pulley as well.


Hey Sis,
Thanks for the cool tip will give that a try next time... I forgot to put that the DB flyes are inclined and I will try to work in the low pulley as well....

Xraided831

Xraided831
03-31-07, 5:52 am
Friday: Shoulders

Shoulder Press (bar) : 3 sets + warm ups
1) 135/ warm-ups
2) 185/ 10 reps
3) 205/ 6 reps
4) 225/ barely 4 reps

Dumbell Press: 3 sets
1) 60/ 12 reps
2) 70/ 10 reps
3) 80/ 6 reps

Shrugs(Dumbell): 3 reps
1) 50/ 12 reps
2) 75/ 8 reps
3) 80/ 5 reps


Side lateral Raises: 3 sets/ Failure with 20 lbs dumbells

cardio: 30 mins. in elyptical machine

Xraided831
04-18-07, 5:45 am
After a much needed rest I am back and ready to attack my back and Bi's....

Back: Biceps:

Lat pulls :
warm ups : 150 x 15
set 2: 200 x 10
set 3: 220 x 10
set 4: 240 x 8


Dumbell rows
warm ups: 100 x 12
set 1: 100 x 10
set 2: 210 x 8
set 3: 220 x 6

T Bar Rows
warm ups: 125 x 10
set 1: 157 x 10
set 2: 202x 8
set 3: 247 x 4
set 4: 292 x 3 barely

Deadlifts:
set 1: 135 x 15
set 2: 225 x 12
set 3: 315 x 8

Biceps:

Alternating Dumbell Curls:
set 1: 40 x 12
set 2: 45 x 10
set 3: 50 x 10
set 4: 55 x 8

Barbell Curls:
set 1: 95 x 10
set 2: 95 x 10
set 3: 115x 10
set 4: 135 x 8

Concentration cable curls:
set 1: 20 x 10
set 2: 30 x failure
set 3: 40x failure

Targac21
04-18-07, 5:58 am
Damn impressive back/bi day. Are you sure 220 for dumbell rows or did you mean bar bell rows.

Keep hitting it hard man.

Xraided831
04-18-07, 8:07 am
Damn impressive back/bi day. Are you sure 220 for dumbell rows or did you mean bar bell rows.

Keep hitting it hard man.


Ooops.. I made a typo on the dumbell rows its actually 110 and 120 not 210 and 220 sorry bout the confusion :-)

Xraided

squattingtillipuke
04-18-07, 9:40 am
keep pushing bro...keep up the great work!

Xraided831
04-19-07, 5:27 am
Chest and Shoulders

Chest:

Incline Barbell Press:
Set 1: 135 x warm up 15
Set 2: 135 x 12
Set 3: 185 x 8
Set 4: 205 x 8

Incline Dumbell Press:
Set 1: 60 x warm up 15
Set 2: 70 x 12
Set 3: 80 x 8
Set 4: 90 x 6

Cable Flye:
Set 1: 50x warm up 15
Set 2: 60 x 12
Set 3: 65 x 8
Set 4: 70 x 8

Pec deck Flye:
Set 1: 100 x warm up 15
Set 2: 120x 12
Set 3: 140 x 8
Set 4: 160 x 8

Shoulders:

Shoulder Press:
Set 1: 135 x warm up 15
Set 2: 155 x 10
Set 3: 185 x 8
Set 4: 205 x 4 barely

Dumbell press:
Set 1: 40 x warm up 15
Set 2: 50 x 12
Set 3: 70 x 8
Set 4: 75 x 8

Barbell Shrugs:
Set 1: 135 x warm up 15
Set 2: 225 x 12
Set 3: 275 x 10
Set 4: 315 x 8

Side Lateral Raises:
Set 1: 25 x failure
Set 2: 30 x failure

45 Minutes of cardio in the elyptical machine....

Toni69
04-19-07, 6:15 am
workouts are looking good. How are you doing as far as diet and reaching your goals so far?

No pain-USMC90
04-20-07, 1:11 am
hey man im impressed with ur numbers aswell its lookin pretty good keep it up bro!!

Xraided831
04-24-07, 3:50 am
Back and Bi's

Back:

Lat Pulls (Close Grip):
Set 1: 80 x 15 reps
Set 2: 100 x 12
Set 3: 150 x 10
Set 4: 200 x 10 reps

Seated Rows (close grip):
Set 1: 120 x 15 reps
Set 2: 140 x 12 reps
Set 3: 180 x 10 reps
Set 4: 200 x 8 reps

T bar rows:
Set 1: 2 plates x 10 reps
Set 2: 3 plates x 10 reps
Set 3: 4 plates x 8 reps
Set 4: 5 plates x 6 barely

Dumbell rows:
Set 1: 100 x 12
Set 2: 110 x 10
Set 3: 120 x 8

BICEPS:

Alternating Dumbell Curls:
3 sets of 40lbs x 10

Hanging dumbell bicep curls:
2 sets of 30lbs x 12 reps

Barbell Curls:
Set 1: 95 x 10 reps
Set 2: 115 x 8 reps
Set 3: 125 x 4 reps

Preacher Curls:
Set 1: 65 x 12 reps
Set 2: 85 x 8 reps
Set 3 105 x 5 reps


20 minutes of cardio on stationary bike

hjayss
04-24-07, 4:36 am
If you dont get it up youll get it next tie bro kill it next time bro lets you know yoou got room for improvement and it is gonna happen I see all the progress well done bro....

Xraided831
04-25-07, 2:58 am
If you dont get it up youll get it next tie bro kill it next time bro lets you know yoou got room for improvement and it is gonna happen I see all the progress well done bro....

Soooo true bro!!! I am never been afraid of challenging myself when it comes to my lift... I just know that I will never be satisfied with same weights... I have to hit it hard all the time... I'm a freak anyways cuz I like PAIN.... I look forward to killing it all the time... Thanks for the compliments by the way... Peace

-X

Bear
04-25-07, 4:01 am
I'm seeing those t-bars! Haha. We need to hook up and train again man. I'm going crazy!

Xraided831
01-25-10, 2:12 am
Back day: 2 weeks into cutting phase

cable rows: 3 sets
set1: 140x 12 reps
set2: 150 x 12 reps
set3: 160 x 12 reps

lat pulls : 3 sets
set1: 150 x 12 reps
set2 160 x 12 reps
set3 180 x10 reps

dumbell rows: 3 sets
set1: 50 x 10 reps
set2: 60 x 10 reps
set3: 70 x 10 reps

close grip pull downs: 3 sets
set1: 120 x 12 reps
set2: 140 x 10 reps
set3: 160 x10 reps


30 mins of cardio on elliptical

SUPPS:
Animal Pak
Animal Cuts
Animal Nitro
Animal Flex
Hydro Whey 3x a day

Xraided831
01-29-10, 2:22 am
After a Much needed break... came back all amped up for new splits

LEGS:

SQUATS: 4 SETS
SET1: 135 WARMUPS- 15 REPS
SET2: 235- 12 REPS
SET3: 315- 10 REPS
SET4: 405- 6 REPS

LEG EXTENSIONS: 4 SETS
SET1: 90-15 REPS
SET2: 110 - 12 REPS
SET3: 120- 10 REPS
SET4: 140- 6 REPS

LEG CURLS: 4 SETS
SET1: 90 -12 REPS
SET2: 100 -12 REPS
SET3 110-10 REPS
SET4 120- 8 REPS

CALF RAISES: 4 SETS
SET1: 90- 12 REPS
SET2 14O- 12 REPS
SET3 160 -8 REPS
SET4: 170- 6 REPS

30 MINS CARDIO FOLLOWING WORKOUT

Xraided831
01-29-10, 9:49 pm
Big ass back day: 1 min break between sets

back: 4 routines

lat pull downs: 4 sets
set1: 100 - warm-ups 20 reps
set2: 140 - 15 sets
set3: 180 - 12 sets
set3: 210 - 8 sets barely

rows: 4 sets
set1: 130 - 15 reps
set2: 180 - 10 reps
set3: 220 - 8 reps
set4- 230 -5 reps barely

single arm rows (hammer strength) use 45lbs plates
set1: 3 plates - 12 reps
set2: 3 plates - 10 reps
set3: 4 plates - 8 reps
set4: 5 plates - 6 reps

dumbell rows: 4 sets
set1: 55 - 12 reps
set2: 65 - 10 reps
set3: 75 - 10 reps
set4: 85 - 6 reps


35 min cardio on eliptical machine t0 finish the day!!

Have a great weekend!!

Xraided831
01-31-10, 4:10 am
CHEST DAY: 4 EXERCISES

INCLINE DUMBELL PRESS: 4 SETS
SET1: 60 - WARM-UPS 15 REPS
SET2: 65 - 15 REPS
SET3: 75 - 12 REPS
SET4: 85 - 10 REPS

CABLE FLYES: 4 SETS
SET1: 50- 12 REPS
SET2: 60 - 10 REPS
SET3: 65 - 10 REPS
SET4: 70 - 8 REPS

INCLINE BENCH PRESS
SET1: 135 - 12 REPS
SET2: 145- 12 REPS
SET3: 185 - 10 REPS
SET4: 205 - 8 REPS

FLAT DUMBELL PRESS: 4 SETS
SET1: 55 - 12 REPS
SET2: 65 -10 REPS
SET3: 75- 8 REPS
SET4: 80 - 6 REPS BARELY

20 MINS OF AB WORKOUT
30 MINS OF CARDIO

DAMN AFTER THIS WORKOUT.. i'M PRETTY POOPED .. SO GLAD I HAVE TOMMORROW OFF!!

Xraided831
02-02-10, 2:47 am
BACK AFTER A DAY OFF TRAINING AND FEELING AWSOME!! GONNA TACKLE ARMS TODAY AND GONNA RIP EM' APART..

TRICEPS: 4 EXERCISES

TRICEP PULL- DOWNS (CABLE)(SHORT BAR)
SET1:60 -15 WARM -UPS
SET2 70- 15 REPS
SET3: 80 - 12 REPS
SET4: 90- REPS

ROPES: 4 SETS
SET1: 70- 15 REPS
SET2: 90- 12 REPS
SET3: 100 - 10 REPS
SET4: 110 - 10 REPS

OVER HEAD TRICEP: 4 SETS
SET1: 65- 12 REPS
SET2: 75_- 10 REPS
SET3: 85 - 8 REPS
SET4: 90 -8 REPS

SKULL CRUSHERS:
3 SETS OF 12 REPS WITH 75 LBS ON EZ-CURL BAR

BICEPS: 4 EXERCISES

STANDING CURLS (DUMBELL): 4 SETS
SET1: 30-15 REPS
SET2: 35 - 12 REPS
SET3: 40- 10 REPS
SET4: 45- 8 REPS

PREACHER CURLS: 4 SETS
SET1: 65- 15 REPS
SET2: 75- 12 REPS
SET3: 85- 10 REPS
SET4: 95- 10 REPS

STANDING EZ-CURLS: 3 SETS
SET1: 40- FAILURE
SET2: 50- FAILURE
SET3: 60- 5 REPS

HAMMER CURLS: 2 SETS
35 LBS HAMMER CURLS x 10 REPS

30 MINS OF CARDIO ON ELLIPTICAL... IT WAS A GOOD DAY!!

Xraided831
02-03-10, 3:15 pm
Shoulders: 4 exercises

military bar press: 4 sets
set1: 135 - 10 reps
set2: 155 - 10 reps
set3: 175- 8 reps
set4: 195 -8 reps

dumbell shrugs: 3 sets
set1: 65 - 12 reps
set2: 75 -10 reps
set3: 85-8 reps

dumbell shoulder press: 3 sets
set1: 55 - 10 reps
set2: 65 - 8 reps
set3: 75 - 6 reps

shoulder extension (cables)
4 sets of 40 lbs to failure


30 mins of cardio to finish off the day!!

Xraided831
02-05-10, 6:20 am
Coming back from a day off Training.. Feeling a lil sore from the last couple of days, but who gives a shit.. We are here to train!! Today is "Kill Your Back Day"... Lets get it started!!

BACK: 4 EXERCISES

WARM-UP WIDE GRIP PULL-UPS
3 SETS OF 10 REPS

BENT OVER ROWS: 3 SETS
SET1: 135 - 10 REPS
SET2: 145 - 8 REPS
SET3: 155 -8 REPS

LAT- PULLS: 4 SETS
SET1: 150 -15 REPS
SET2: 180 -12 REPS
SET3: 220 -10 REPS
SET4: 230 -6 BARELY

CLOSE GRIP ROWS: 4 SETS
SET1: 150 - 15 REPS
SET2: 180 - 12 REPS
SET3: 230 - 10 REPS
SET4: 250 - 6 REPS BARELY

HAMMER STRENGTH SINGLE ARM ROWS: 3 SETS
SET1: 3 PLATES OF 45LBS X 15 REPS
SET2: 4 PLATES OF 45LBS X 12 REPS
SET3: 5 PLATES OF 45LBS X 10 REPS


20 MINS OF CARDIO....

Xraided831
02-06-10, 2:22 am
Legs: 5 exercises

squat: 4 sets

set1 : 135 - 15 reps
set2: 225 -12 reps
set3: 315 - 10 reps
set4: 405 - 6 reps

front squats: 3 sets

set1: 135 - 10 reps
set2: 145 - 8 reps
set3: 185 - 6 reps

lunges: 3 sets of 10 reps using 40lbs dumbells

leg extensions: 110 lbs 3 sets to failure

leg curls: 70lbs 3 sets to failure


30 mins of cardio on eellipitical

my quads are destroyed after this workout