Hungry for My First Show

[TufffGuY]

Wuddup felloz, my name is Drew Cheatham, I am doing my first competition next April, right now I am currently bulking until December. I figured I would keep this journal so that I could stay on top of my training and make sure I am heading in the right direction. I will post my stats, training, diet, and supps daily. Also I will post some thoughts from things I think about from time to time.

STATS
height- 6"4
weight-200(empty stomach)
BF-not really sure never really measured, but i'd guess areound 14-15%
BP- 205
SQ-315
DL-315

TRAINING
Mon- Chest
Tues- Back
Wed- off
Thurs- Soulders, Hamstrings
Fri- Arms
Sat- off
Sun- Quads
(I atlernate claves and abs every workout)

DIET(this is a sample diet of one day)
8- G Diesel shake
11:30- 5 eggs, 3 egg whites, 2 cups brown rice
2- train
3:30-Postworkout shake(2 scoops whey, 2 packets instant oats)
4- 50g lean beef, 2 baked potatoes
7- Sirloin steak, 1 baked potato
10-3 scoops whey in milk, 3 tablespoons natural PB

SUPPS
Morning- Animal Pak
During workout- BCAA's, GLutamine, Gatorade powder
2 liver tabs with every meal

I am trying to gain about 5-10 pounds of muscle from now to december, then its shredding time, im pretty confindent about winning the show, the show is called Mr. Etowah and its for my high school. All the people in the show will be football players, so I may not be the biggest guy on the stage, but I will be the most conditioned. I hope you guys enjoy this log, Ill try to keep it interesting, so check back tomrrow when I post my leg workout and diet for the day.

[Gas Can]

good luck brah

[TufffGuY]

Fuckin A, I got legs today.....thats what I said to myself as I rolled out of bed, smashing the alarm clock into pieces. Leg day is a bitch, but you got to do it. I rolled into the gym at 2 and as usual the squat rack was nice and empty, because not a single soul does legs at my gym, except for a couple of people. Heres my workout below...

QUADS

SQUATS- wu/135x15, wu/135x15, 185x12, 205x10, 225x8, 235x6(squats are by far the worst for me, because im so tall and I tend to lean forward, not to mention the cramps in the lower back)
LEG PRESS- 4 plates x 15, 4 plates x 15, 5 plates x 12, 5 plates x 10
WALKING LUNGES- 35DB'sx20, 35DB'sx20,35DB'sx20(nice and slow)
Smith Machine FRONT SQUATS- 125x10, 125x10, 125x10, 125x10(Ass hit the floor)

CALVES

Smith Machine CALF RAISE- wu/135, 205x15, 225x15, 235x15(2 seconds up, 4 seconds down)
Leg Press Calf RAISE- 3 platesx20, 3 platesx20, 3 platesx20(to failure)

All in all a good workout, stumbled out of the gym,chugging my whey and oats, and drove him feeling queezy. Ill post my diet later tonight, bout to hit up a nap.

[poppa flex]

up your hamstring work man.ive seen alot of guys who overload the quads and not focuse on the hamstring!.........good luck with everything man!

[TufffGuY]

up your hamstring work man.ive seen alot of guys who overload the quads and not focuse on the hamstring!.........good luck with everything man!

I workout out hamstrings with shoulders on thursday, it says that in the first post.

[Lowdown5]

Good luck hittin the stage Bro, you will do well.

[poppa flex]

sorry bro........i read rite over that

[TufffGuY]

sorry bro........i read rite over that

Its kool, I can never do quads and hamstrings on the same day, If I hit quads first I have no energy for hamstrings, If I hit hamstrigns first then my lower back is shot from stiff-legged DL's and theres no way Im gonna be able to squat.

[Bam Bam]

Tufffguy wassup man. Just wanted to drop a line and say good luck in your training and diet for the show. If you have any questions or want to train again dont hesitate to ask.

[TufffGuY]

Tufffguy wassup man. Just wanted to drop a line and say good luck in your training and diet for the show. If you have any questions or want to train again dont hesitate to ask.

Thanx man, no doubt, hopefully we can train again together in the future.

[TufffGuY]

Heres my diet for the day........

8:30- 2 scoops whey, 2 instant packets instant oats, 1 cup skim milk, 2 tbl. PB
11:30- 5 whole eggs, 2 cups brown rice(as I prepare this I drink 1 scoop whey and 1 packet instant oats)
2- workout
3:45- (PWO shake) 2 scoops whey, 2 packets instant oats
5:00- 4 whole eggs, 3 egg whites, 2 cups brown rice
8:00- sirloin steak, baked potato
11:00- 3 scoops whey, 1 cup skim milk, 2 tbl. PB

I got chest tomrrow, I'll post it after I get back from the gym.

[stumblin54]

I'll be following bro. I would suggest eating a little bit more than usual every leg day though if you really want to grow; it works for me anyways. Good lookin' out.

Stumblin

[Angst]

I see that you're not a fan of chicken breast or fish, its a good idea to eat salmon from time to time to get the healthy fats. You probly already know but keep you water intake high. And if you're bulking, try replace whey with Realgains.

[TufffGuY]

I see that you're not a fan of chicken breast or fish, its a good idea to eat salmon from time to time to get the healthy fats. You probly already know but keep you water intake high. And if you're bulking, try replace whey with Realgains.

I used to take real gains, but I can get more servings out of whey and its cheaper. Im drinking a gallon of water daily and I try to get in some fish oil whenever I can, mostly I stick to PB for the healthy fats.

[TufffGuY]

Flat BB Press- wu/95x20, 135x10, 145x10, 155x8, 165x6
Incline DB Pess- 45x12, 50x10, 50x9, 50x9
Incline HS Press- 1 plate+25x10, 1 plate+25x8, 1 plate+35x6
Pec Dec- 115x15(2 second hold at the top), 125x15, 130x15

Everything with chest is done real strict, no cheating because my chest is lagging. Ill post diet for the day later tonight.

[Bam Bam]

Flat BB Press- wu/95x20, 135x10, 145x10, 155x8, 165x6
Incline DB Pess- 45x12, 50x10, 50x9, 50x9
Incline HS Press- 1 plate+25x10, 1 plate+25x8, 1 plate+35x6
Pec Dec- 115x15(2 second hold at the top), 125x15, 130x15

Everything with chest is done real strict, no cheating because my chest is lagging. Ill post diet for the day later tonight.

Lookin pretty good bro keep it up.

[Roland]

Hey bro, looking great man, solid workouts, keep it up brother....later!

[TufffGuY]

8:30- 2 scoops whey, 1 cup skim milk, 2 instant oats, banana
11:30- 3 whole eggs, 1 cup egg whites, 2 cups brown rice
2- workout
3:15- PWO shake(2 scoops whey, 2 packets instant oats)
4:00- 50g lean beef
7:15- 50g lean beef, 1 cup brown rice
10:00- 3 scoops whey, 3 tbl PB

Hitten Back tomorrow in my basement, will post afterwords.

[TufffGuY]

Hit Back in my basement with my training partner, It was hot, dirty and loud, overall a good workout. That was my first time doing T-bar rows and I didn;t have an attachment for the barbell, so I clapsed my fingers together and pulled.
One of my fingers got crushed from the squeezing and I busted like 20 blood vessels and my finger got red spots all over it, it went numb, so I switched to over under grip and finshed the workout.


Pull-Ups- BWx10, BWx10, BWx10
Bent Row- wu/95x12, 135x12, 145x10, 145x10, 155x8
DB Row- 72x10, 72x10, 72x10, 77x10
T-Bar Row- 3 25's 1 10x 12, 3 25's 1 10x 12, 4 25's 2 10'sx 10
Reverse Grip Smith Machine Row's 135x12, 175x10, 175x10

[TufffGuY]

8:30- 2 scoops whey, 1 cup skim milk, 2 packets instant oats, banana
11:30- 3 whole eggs, 1 cup egg whites, 1 baked potato
2- workout
3:30- 2 scoops whey, 2 instant oats
4:45- 50g lean beef, 3 egg whites, 1 cup brown rice
7:45- 1 scoop whey
8:00- 1 sirloin steak, 1 baked potato
11:30- 3 scoops whey, 2 tbl. PB

[Bam Bam]

Good workout bro. Howd u like the T-Bars?

[TufffGuY]

Good workout bro. Howd u like the T-Bars?

I loved them, besides crushing my finger, I could relly feel them in the middle back though, definitely a staple.

[TufffGuY]

Side Laterals wu/15x12, 15x12, 25x12, 30x10, 30x10, 30x10, 20x20
Rear delat Raise- wu/15x12, 20x12, 20x12, 20x12, 25x12, 25x12
DB Press- 45x10, 50x10, 50x8, 50x6
Smith MAchine Shrug- 155x12, 185x12, 205x12, 205x12

Deadlifts- wu135x12, wu135x12 225x8, 225x6, 225x4

First time doign deads in a while, I was gonna do leg curls but I was so beat after deads and my workout had already gone for an hour and a half, I called it quits. Im gonna redo my shcedule so I can DL on back day, overall a good shoulder workout though.

[Bam Bam]

Side Laterals wu/15x12, 15x12, 25x12, 30x10, 30x10, 30x10, 20x20
Rear delat Raise- wu/15x12, 20x12, 20x12, 20x12, 25x12, 25x12
DB Press- 45x10, 50x10, 50x8, 50x6
Smith MAchine Shrug- 155x12, 185x12, 205x12, 205x12

Deadlifts- wu135x12, wu135x12 225x8, 225x6, 225x4

First time doign deads in a while, I was gonna do leg curls but I was so beat after deads and my workout had already gone for an hour and a half, I called it quits. Im gonna redo my shcedule so I can DL on back day, overall a good shoulder workout though.

Did you do these from the floor. Im always like shit they are gonna kick me out if I do them from the floor cuz they are always walkin around tellin ppl not to drop the D-bells. Im for that but I mean I almost tore my shoulder out of the socket tryin to gently get the hefty bells to the floor.

[TufffGuY]

Did you do these from the floor. Im always like shit they are gonna kick me out if I do them from the floor cuz they are always walkin around tellin ppl not to drop the D-bells. Im for that but I mean I almost tore my shoulder out of the socket tryin to gently get the hefty bells to the floor.

Lol Ya Bro, I was getting wicked looks when the plates were samshign together, I almost pulled my forearm tryign lay on the ground gently. What Im gonna do is deadlift evry other week, the week I deadlift Ill just hit back in my basement, where I can blare the music and scream and drop plates all I want. The other week Im gonna do reack pulls at fit. 19.

[Grond Al-Ghoul]

best of lcuk with the showprep... if you have any ?'s feel free to PM me

[TufffGuY]

8:30- 2 scoops whey, 2 instant oats, 1 cup skim milk, banana
11:30- 3 whole eggs, 1 cup egg whites, 1 baked potato
1:30- 2 scoops powerade powder, 2 scoops BCAA, 5g glutamine
2-workout
330- 2 scoops powerade powder, 2 scoops BCAA, 5 g glutamine
430- 2 scoops whey, 2 instant oats
745- 1 chciken sandwich, 2 cheeseburgers
10:30- 3 sccops whey, 2 tbl. PB

I came home and didn't feel good at all, idk y, so I drank my PWO shake and feel asleep, woke up and felt a lot better. Tomrrow I start my new job so my diet will probably get messed up cause Idk when my brake is, but well have to see.

[TufffGuY]

BB Curl- wu/30x12, wu/30x12, 70x10, 70x9, 70x9, 80x7
DB Curl- 30x11, 30x11, 35x9, 35x9
1 arm spider curls- 25x11, 25x10, 25x10
Pressdowns- wu/25x20, wu/25x15
dips- bwx15, bwx12, bwx10
Skull Crushers- 45x15, 50x12, 50x12, 55x10
1 arm pressdowns- 20x12, 20x12, 20x12
DB Kickbacks- 15x15, 15x15

[TufffGuY]

Going to start max-ot monday, I was reading up on it and it looked prety solid, i need a fresh routine to shock the muscles. ordering some more supps so hopefully they'll be here in a couple of days. Ill start max-ot monday with legs.

supps-
BCAA's
Glutamine
Uni-Liver
Pak
Real Gains

[TufffGuY]

Chest-
Flat BB Press: (Progressive warm-up) 175x6, 180x4, 180x4
Incline DB Press: 55x6, 60x6
Dip Machine: 250x5

Triceps-
Cable Pushdown: 72.5x6, 87.5x4
Lying Tricep Extention: 75x4, 75x4

Abs-
Rope Crunches: 72.5x12, Stackx12
Leg Raises: BWx15

Im really liken Max-ot, Im gonna stcik with it for 8 weeks and see what progress I make. I wanted to use the free weight dips, but our gym doesn;t have a weight belt to add weight, so I had to use the machine whcih sucked because I coudl barely sit in the seat because I weighed 50 pounds less than what I was pushing.

[TufffGuY]

Hitten back and biceps tomrrow, hopefully im not working so I can get all my meals in. Running low on whey and the BCAA's, the shipment for my supps is supposed to take a week, hopefullly it will only be liek 4 days lol.

[Bam Bam]

Good shit so far Drew. Let us know what kind of results you get from that max-ot.

[TufffGuY]

Good shit so far Drew. Let us know what kind of results you get from that max-ot.

I will man, my chest is already sore, so thats a good thing since I only did 6 sets for my chest.

[Bam Bam]

I will man, my chest is already sore, so thats a good thing since I only did 6 sets for my chest.

Shit thas it really? Man I couldnt imagine. I love volume!!

[TufffGuY]

Shit thas it really? Man I couldnt imagine. I love volume!!

At first I was kinda upset about the low volume, but when your taking every set to failure and giving every rep 120%, its pretty exhausting. The workouts only take like 45 minutes, so my intenstiy is through the roof the whole workout.

[TufffGuY]

BB Rows- (Progressive Warm-up) 175x6, 175x5
V Bar Pulldowns: 160x6, 170x6
Pullups: BWx6. BWx6 (wide grip)
Seated Cable Rows: 160x6
Deadlifts: 245x6, 245x6

BB curl: 80x6, 100x4
Hammer curl: 45x6, 50x5
EZ Curl Bar: 75x6

[TufffGuY]

DB Press: (Progressive Warm-up) 55x6, 55x6, 55x6
Military Press: 115x6, 120x6
Side Raises: 30x6, 35x6
Rear Raises: 35x6

Shrugs: 225x6, 245x6

BB Wirst Curl: 95x8

[TufffGuY]

Squats: (Progressive warm-up) 235x6, 245x6, 255x6
Leg Press: 6 plates per sidex6 6 plates per sidex6
SLDL: (w/u 135x8), 205x6, 205x6

Standing Calf Raise: w/u 3 plates per sidex8, 3 plates per sidex8
45 degree Calf Raise: 4 plates per sidex8, 5 plates per sidex8

[Barker]

Hey Tuffguy, if you want to do dips without the special dip belt, take a normal weightlifting belt and run a normal pants belt trhough it and some plates, make sure its a sturdy pants belt so it doesnt break. I did this for a while and a normal belt was holding 60 lb. plus no problem. May not be a long term solution but it should help for a while. I use Max-OT as well, I've seen much better gains from it than i have with any other program or training style.

Good luck man. Stay consistent in both training and eating and you'll continue to progress.

[TufffGuY]

thanx bro, i need to try that, ya this is my first week of max-ot and im loving it.

[TufffGuY]

Flat BB Press: 180x4, 180x4, 180x4
Inclien DB Press: 70x5, 70x4
Dip Machine: 250x6

Flat Pushdown: 87.5x4, 87.5x4
Skullcrushers: 80x6, 80x6
Tirangle pushdown: 80x6

Cable crunches: stack+10x10, stack+15x10
Leg Raises: BWx15

[TufffGuY]

Supplements finally came in today, I was so happy when i saw that UPS man.
My diet has been pretty crazy because of my new job, but heres what yesterday looked liek.

8:00: 2 whole eggs, 1 cup egg whites, 1 cup brown rice, Pak,4 uni-liver

11:30: same as above

1:30: workout, 3 scoops Xtend

2:30: 1 scoop xtend, 3 scoops gatorade powder, 10g glutamine

3:00: 3.5 scoops real gains, 4 uni-liver

3:45: 50g lean beef, 1 cup brown rice

6:30: 3.5 scoops real gains

10:00: 2 whole eggs, 1 cup egg whites, 1 cup brown rice

12:00: 3.5 scoops real gains

[TufffGuY]

BB Row: (w/u) 165x6, 170x6
"V" bar pulldowns: 175x6, 180x5
Pullups: BWx6, BWx6
Seated Cable Rows: 165x6

BB Curl 90x6, 90x6
Ez Bar Curl: 75x6, 75x6
Hammer Curl: 50x6

[Lowdown5]

BB Row: (w/u) 165x6, 170x6
"V" bar pulldowns: 175x6, 180x5
Pullups: BWx6, BWx6
Seated Cable Rows: 165x6

BB Curl 90x6, 90x6
Ez Bar Curl: 75x6, 75x6
Hammer Curl: 50x6


Good workout today, time is counting down.

[TufffGuY]

Pulled a muscle in my lower back doing squats, I could fell it really cramping afte rmy first set, usually I just push through, cause it always feels that way. On my second set, I leaned way too forward and I just felt the pain all in my lower back. Im pretty pissed because Its really gonna affect my training. On top of that shit, I have competely relieazed my chest and back are lagging bad. So I got to rework my routine, Im think about only training aches and back for maybe like 4 weeks to bring them up. Not real sure on how many sets I should do, I was thinking like 10 for chest and like 14 for back, heres what a split MIGHT look like.


Mon- chest
tues- off
wedenesday- back
thursday-off
friday- chest
sat-off
sun- back

and etc. etc.

[Skater51o]

im hoping you meant sunday to be a back day. Otherwise your not getting that rest on your chest....

[Lowdown5]

Take care of that back. Check with BigAnt for some training/treatment advice, he is the man.

[TufffGuY]

im hoping you meant sunday to be a back day. Otherwise your not getting that rest on your chest....

ya my bad bro thats what i meant, im just kinda real pissed right now, not thinking straight lol.

[hjayss]

I have not been here so I had to get caught up took me a while but I like your log bro you got it together...very good volume and hitting it hard...

[TufffGuY]

Incline DB Press: (w/u) 50x12, 55x10, 55x10
Flat DB Press: 60x7, 60x7, 60x7
Dips: BWx9, BWx9

Everything was slow and controlled, slow negative and stretch and squeeze on each rep. The pump I had from this workout was amazing, I started to bend my elbows closer to my body and Im pretty sure It help put a lot more stress on my pecs.

[Lowdown5]

How's the back?

[Bam Bam]

Nice work here bro. Yo I heard some guy in 19 talkin shit bout Mr. Etowah. Said he would win hands down if he competed again. He lifted like shit tho and talked pretty much the entire time. Anyway lets blow away the comp come April...

[TufffGuY]

Nice work here bro. Yo I heard some guy in 19 talkin shit bout Mr. Etowah. Said he would win hands down if he competed again. He lifted like shit tho and talked pretty much the entire time. Anyway lets blow away the comp come April...

Bro, I can't even described the egostitical dumbassses at my school that think all they gotta do is hit some hammer curls and bench press and they got a "BOD". They aren't gonna see shit coming next year, especailly since none of them are gonna diet down, but think they llok good the way they are. I can't wait to see the look on their face when I bust a rear lat spread, and thier like oh shit! John bro, we gotta train toghether again man, I need someone to kick me in the ass. My trainign partner right now has no intentisty in the gym, he needs to step his shit up.

[TufffGuY]

How's the back?

Feelin a little better, I need to be icing it more, it hurts sometimes when I move in certain directions, Especailly at work, becasue im standing for liek 6 hours and my back cramps up soo bad. I think im gonna have tio drop Max-Ot though. I mean i liekd it a lot, but its just I felt Like I was asking for injury , because I was pushin max wieght for each exercise and my joints were taking a beating, also I feel liek I wasn't givign my muscle all the punishment they deservered since I was only doing liek 6-9 sets per bodybpart.

[never_2_big]

Good chest session Tuffguy, good to see youre using the negative part of your reps as well for some solid stretch, itll blow your pecs away for sure...

Do u stretch your back at night and when you wake up in the moring, it may seem like a pain in the ass but 15minutes when you wake up and go to bed may be the thing thatll get you back to 100% alot faster...

[Lowdown5]

Feelin a little better, I need to be icing it more, it hurts sometimes when I move in certain directions, Especailly at work, becasue im standing for liek 6 hours and my back cramps up soo bad. I think im gonna have tio drop Max-Ot though. I mean i liekd it a lot, but its just I felt Like I was asking for injury , because I was pushin max wieght for each exercise and my joints were taking a beating, also I feel liek I wasn't givign my muscle all the punishment they deservered since I was only doing liek 6-9 sets per bodybpart.


MaxOt is brutal, pick a training style that suits you, that you enjoy. This is hard work but it doesn't have to be un-enjoyable. I love lifting, even heavy, but that is the key, I love it.

Take care of that back.

[Bam Bam]

Bro, I can't even described the egostitical dumbassses at my school that think all they gotta do is hit some hammer curls and bench press and they got a "BOD". They aren't gonna see shit coming next year, especailly since none of them are gonna diet down, but think they llok good the way they are. I can't wait to see the look on their face when I bust a rear lat spread, and thier like oh shit! John bro, we gotta train toghether again man, I need someone to kick me in the ass. My trainign partner right now has no intentisty in the gym, he needs to step his shit up.

Hell yea man Im down to train wit you anytime. Let me know what you are training on what day and well tear some shit apart.

[Lowdown5]

Hell yea man Im down to train wit you anytime. Let me know what you are training on what day and well tear some shit apart.


Love to see that intensity!

[Bam Bam]

Wuts goin on bro? What did you decide about that Max-OT. You gon stick with it or drop it?

[TufffGuY]

Sorry guys been a little slow with updating my workouts on here, so heres back from yesterday. I trained with Bam Bam, so I new I had to step my shit up, Im still a little uneas about deads and certain other exercises, because my lower back isn't 100%. Played it safe and got a great workout, with one of the best pumps I ever had.

Front Wide Pulldowns: 160x10(too heavy), 145x10(too heavy), 140x10(just right). I was realkly trying to go for a squeeze and a stretch on these, because my mind-muscle conncetion with my back is by far the worst for me.
Close Grip Pulldowns(Love these): 150x10, 150x8, 150x7
Low Row HS: 2 piesx12, 2 piesx12, 2 piesx12
Low Pulley Standing Row: 80x15, 87.5x15, stackx12
Reverse Pec Dec: 115x12, 115x12, 115x10

[TufffGuY]

Incline DB Press: (w/u), 60x10, 60x10, 60x8
Flat DB Press: 70x5, 60x7, 60x7(On the last rep I had it like half way and couldn;t get it up, it was just paused in the air for like 10 seconds, then I thought about next april and a bunch of kids that said I'll never kids and how they look 10 times better than me, blew those DB's right up)
Dips: BWx8, BWx8

[Lowdown5]

Would have liked to see you 2 animals tearing it up. Good stuff Bro.

[TufffGuY]

Front Lat Pulldowns: (w/u) 140x10, 140x10, 140x10
BB Bent Row: 135x12, 135x12, 135x12
HS Low Row: 1 pie+25x12, 1 pie+25x12, 1 pie+25x12
Seated cable Rows: 120x12, 120x12, 12x12(Static hold for 15 seconds on the last rep)
Reverse Pec Dec: 105x15, 105x12, 105x12

The Backs feelin good, im gonna start doing some hyper extentions next workout, If that goes good, then ill throw in some light rack pulls and work from there. Im also gonna start doing some abs on the off days to streghten the core.

[Bam Bam]

Nice work on the back bro. How is your recovery with this routine?

[TufffGuY]

Front Lat Pulldowns: (w/u) 120x13, 120x12, 120x12 (3 second contraction at the bottom of each rep)
Rack Pulls: (was alittle nervous abotu these but I warmed up real good and streched and Im really happy with what I pulled)
135x15, 225x10, 275x8, 315x6, 375x1(PR) I found a belt laying around and was glad cause it really helped, didn't have any straps, im just lucky I have iron hooks lol.
Bent Row: 135x12, 155x10, 155x10, 185x8(PR)
T Bar Row: 5 25's x 12, 6 25's x 10, 7 25's x 8
Seated Cable Rows: 160x12. 160x12, 180x7
Incline Rear DB Raise: 15x12, 15x12, 15x12

Back feels better :)

This was the last workout better I go on vacation, I think a week off will really help me, the last time I was off from wieght trainign was last spring break.

[Bam Bam]

Front Lat Pulldowns: (w/u) 120x13, 120x12, 120x12 (3 second contraction at the bottom of each rep)
Rack Pulls: (was alittle nervous abotu these but I warmed up real good and streched and Im really happy with what I pulled)
135x15, 225x10, 275x8, 315x6, 375x1(PR) I found a belt laying around and was glad cause it really helped, didn't have any straps, im just lucky I have iron hooks lol.
Bent Row: 135x12, 155x10, 155x10, 185x8(PR)
T Bar Row: 5 25's x 12, 6 25's x 10, 7 25's x 8
Seated Cable Rows: 160x12. 160x12, 180x7
Incline Rear DB Raise: 15x12, 15x12, 15x12

Back feels better :)

This was the last workout better I go on vacation, I think a week off will really help me, the last time I was off from wieght trainign was last spring break.

Nice work Drew. COngrats on the PR. Ive trained wit you so I know how you roll...straight Animal! Thas how we do.

[TufffGuY]

Nice work Drew. COngrats on the PR. Ive trained wit you so I know how you roll...straight Animal! Thas how we do.

Hell ya bro, hopefully in the future when I get off my chest, back routine, and when I get to a normal routine we can train a lot more together, my other trainign partner needs to step his game up or else hes getting dropped.

[Bam Bam]

Hell ya bro, hopefully in the future when I get off my chest, back routine, and when I get to a normal routine we can train a lot more together, my other trainign partner needs to step his game up or else hes getting dropped.

Hell yea man. That sucks about your training partner. Ive been through about 4 now.

[MassMonster]

damn yall ppl are so close but so far from me.... shit ill train wit u ppl if i get a chance ..... always want a run for my money..... haha

[TufffGuY]

damn yall ppl are so close but so far from me.... shit ill train wit u ppl if i get a chance ..... always want a run for my money..... haha

lol don't worry about it bro, a lot of you guys could give em a run for my money, im only 16 but ill bust my ass to try and keep up.

[Lowdown5]

lol don't worry about it bro, a lot of you guys could give em a run for my money, im only 16 but ill bust my ass to try and keep up.


That right there is a fact!

[MassMonster]

lol don't worry about it bro, a lot of you guys could give em a run for my money, im only 16 but ill bust my ass to try and keep up.

only way to be bro.... as i continue to get on here every day i witness more and more wolves beeing made....

[TufffGuY]

Got back from vacation today, so that means tomrrwo I start back on my regular routine, I plan to destroy chest tomrrow. I believe the week off helped me recover, not to mention all the seafood I ate. Will update tomorrow after my workout.

[Dustin92]

Kill chest workout tomorrow bro. Sometimes all ya need is some good time off and your hittin them PR's again. GL brother.

[TufffGuY]

Incline DB Press: 60x8, 60x8, 60x8, 60x8
Flat DB Press: 60x6, 50x9, 50x9
Dip Machine: 210x10, 190x10, 190x10
Flat Fly: 25x15, 30x10
Pullovers: 40x15, 50x12

Decline Crunches: BWx15, 25 addedx12, 25x12, 25x12

Shitty Workout, Didn;t have a spotter, had a lot on my mind, school, work, a girl. I think im gonna cut out flat DB Press and flat flyes. I didn't really like the flyes and i feel less strong on the flat DB Press.

[TufffGuY]

Deadlifts: 135x12, 135x12, 185x8, 225x8, 275x4
chin-ups: BWx6, BWx6, BWx6
Bent Row: 135x12, 135x12, 155x10, 175x6 + 2 half reps
T-bar Rows: 6 25'sx10, 6 25'sx10
DB Rows: 75x10

I felt a Pull in my right lat, So I dedcided to call it quits, didn't want to risk it, its a little sore right now, but ill be good.

[Bam Bam]

Good shit bro. Hows the lat feelin?

[TufffGuY]

Good shit bro. Hows the lat feelin?

stiff

[Lowdown5]

Take care of that back (lat)

[TG94]

nice workout man hope your Lat gets better

[TufffGuY]

DB Press: (w/u) 45x10, 45x10, 50x8, 50x8
Reverse Machine Shoulder Press: 50x10, 50x10, 50x10
Side Laterals: 30x10, 25x12, 25x12
Cable side laterals: 10x15, 10x15
Bent Over Laterals: 22.5x15, 25x12, 25x12, 25x12
Nose Pulls: 55x12, 60x12, 60x12
BB Shrugs: 135x15, 225x10, 225x10, 225x10, 225x10

Swiss Ball 3 Way Crunches: 24 total reps x 3 sets

[Roland]

DB Press: (w/u) 45x10, 45x10, 50x8, 50x8
Reverse Machine Shoulder Press: 50x10, 50x10, 50x10
Side Laterals: 30x10, 25x12, 25x12
Cable side laterals: 10x15, 10x15
Bent Over Laterals: 22.5x15, 25x12, 25x12, 25x12
Nose Pulls: 55x12, 60x12, 60x12
BB Shrugs: 135x15, 225x10, 225x10, 225x10, 225x10

Swiss Ball 3 Way Crunches: 24 total reps x 3 sets

Watup Tuff, shoulder workout lookin good bro. keep it up.

[Bam Bam]

Hows the bulk comin along by the way.

[TufffGuY]

Hows the bulk comin along by the way.

I'd say good, i gained proababaly abotu 3-4 pounds of solid muscle, my shoulders have def. gotten wider, if only my damn chest would grow hahaha.

[TufffGuY]

SM Calf Raise: 135x15, 225x12, 225x12, 225x12
Seated Calf Raise: 2 platesx15, 2 platesx15, 2 platesx15
Squats: (w/u) 225x8, 225x8, 225x8
Front Squats: 95x8

My Back felt liek it was goona tear in half during the squats, I have no idea why it is hurting so bad, next week im gonna go with a wider stance

DB Lunges: 30x16, 30x16, 30x16
Leg extentions: 100x15, 100x15
Lying Leg curls: 95x12, 110x10, 110x10
-ss-
Seated Leg Curls 110x12, 110x10, 110x10

Some Moron had the squat rack for like 2 hours so I couldn't do SLDL's

[TufffGuY]

BB Curl: (w/u) 70x10 70x10, 70x8, 70x8
Seated Hammer Curl: 25x12, 25x12, 30x10, 30x10
Incline Concentration Curl: 40x12, 40x12, 40x12
-ss-
Cable Curl: 30x12, 30x10, 30x10

Everything was slow and controlled, no cheating

Run the Rack DB Curl: start at 30 down to 15, 6 reps each

Reverse BB Curl Close Grip: 50x12, 50x12, 50x12
Behind the Back Wrist Curl: 80x15, 80x15, 80x15

Leg Raises: BWx12, Bwx12, BWx12

Didn;t hit Tricpes becasue im training chest tomrrow mornign with Bam Bam and Metalash.

[Lowdown5]

Those run the racks are killer Bro. You 3 kill it tomorrow Bro, 3 Animals under one roof, can the gym hold all that power?

[TufffGuY]

Those run the racks are killer Bro. You 3 kill it tomorrow Bro, 3 Animals under one roof, can the gym hold all that power?

well see its def. gonna be one for the record books

[Lowdown5]

well see its def. gonna be one for the record books

You should take some photos and post em, that would be cool.

[TufffGuY]

You should take some photos and post em, that would be cool.

Not a bad idea.

[Roland]

Awesome arms workout bro...solid...You guys are gonna kill it tomorrow man, make sure to take some pics, dont forget man, we wanna see!!

[TufffGuY]

front lat pulldowns: 140x10, 140x10, 140x10
Rack Pulls: 135x10, 135x10, 225x8, 275x6, 315x4, 375x2 (didn't have straps, so my hands were killen)
bent Row: 135x12, 155x10, 185x8
CG Chin-ups: BWx8, BWx8
HS High ROw: 2 platesx12, 2plates+25x8, 2plates+25x8
Reverse Grip Seated Row: 120x12, 140x10
Hyperextentions: 1 platex12, 1 platex12

Decline Crunches: BW+35x12, BW+35x12, BW+35x12

[Bam Bam]

front lat pulldowns: 140x10, 140x10, 140x10
Rack Pulls: 135x10, 135x10, 225x8, 275x6, 315x4, 375x2 (didn't have straps, so my hands were killen)
bent Row: 135x12, 155x10, 185x8
CG Chin-ups: BWx8, BWx8
HS High ROw: 2 platesx12, 2plates+25x8, 2plates+25x8
Reverse Grip Seated Row: 120x12, 140x10
Hyperextentions: 1 platex12, 1 platex12

Decline Crunches: BW+35x12, BW+35x12, BW+35x12

How did you like those reverse grip seated rows? I saw my boy Flex Wheeler doin em so I had to try em. Felt really good.

[Lowdown5]

front lat pulldowns: 140x10, 140x10, 140x10
Rack Pulls: 135x10, 135x10, 225x8, 275x6, 315x4, 375x2 (didn't have straps, so my hands were killen)
bent Row: 135x12, 155x10, 185x8
CG Chin-ups: BWx8, BWx8
HS High ROw: 2 platesx12, 2plates+25x8, 2plates+25x8
Reverse Grip Seated Row: 120x12, 140x10
Hyperextentions: 1 platex12, 1 platex12

Decline Crunches: BW+35x12, BW+35x12, BW+35x12


Great workout Brother, you killed it.

[TufffGuY]

How did you like those reverse grip seated rows? I saw my boy Flex Wheeler doin em so I had to try em. Felt really good.

they were kool, i wish the bar was a little bigger and the grip better, but they iight.

[Bam Bam]

they were kool, i wish the bar was a little bigger and the grip better, but they iight.

Kool kool. So you going to six flags tomorrow?

[TufffGuY]

Kool kool. So you going to six flags tomorrow?

nah

[Roland]

Sick back day bro.

[TufffGuY]

I've notcied that I've packed on a little fat I would like to get rid of, My contest is in april and I don;t want to keep bulking for another 3 months so I decide to do liek an 8 week cut.

Also I haven't been to the gym the last tow days, becasue I got my car taken away becuase i was driving this girl home at 2 in the morning and my parents found out.

[TufffGuY]

Enjoying my last cheat meal b4 my short cut.

Pizza and ice cream..UMMMMMMMMMM!

[Lowdown5]

Enjoying my last cheat meal b4 my short cut.

Pizza and ice cream..UMMMMMMMMMM!


That is a good last cheat meal, enjoy.

[TufffGuY]

Cocentration curls: 25x12, 25x12, 25x12
Incline Curls: 30x8, 30x8, 30x8
CG EZ Bar Curls: 65x12, 65x12
Regular Grip EZ BAr Curls: 65x10, 65x10

CG Bench PRess: 155x10, 155x10, 155x10, 155x10
NoseBreakers: 65x8, 65x8, 65x8, 65x8
Bench Dip: BWx15, BWx15, BWx15

BTB Wrist Curl: 95x15, 95x15, 95x15

[TufffGuY]

Forgot to bring a pen so I didn't write anything down


Flat BB Press: 3x6
Decline DB Press: 3x10
Incline HS Press: 3x8
Dips: 3x8
Pec Dec: 3x12

Standing Calf Raise: 4x12

25 minutes on the bike

[Lowdown5]

Couple of good days there Bro, looking strong.

[TufffGuY]

Lat pulldowns: 140x10, 140x10, 160x8
HS Low Row: 1 plate+25x12, 2 platesx10, 2 plates+25x8
bent Row: 135x12, 155x10, 185x8
Rack pulls: 1 platex12, 2 platesx8, 3 platesx5

Decline Crunches: 3x15

cardio: 30 minutes

[Lowdown5]

Good day Bro, man for 16 you move some weight.

[TufffGuY]

Good day Bro, man for 16 you move some weight.

lol acutally that wasn;t a good workout, it was the first day of school and I didn't get a lot of rest, usually i would have gone for 375 for three reps, but i was drained and didn't want to risk it.

[Lowdown5]

lol acutally that wasn;t a good workout, it was the first day of school and I didn't get a lot of rest, usually i would have gone for 375 for three reps, but i was drained and didn't want to risk it.



Still a good day as far as I am concerned.

[TufffGuY]

its only been like 5 days on the diet and im already craving some juicy steak or some ice cream. Damn!!! Im always hungry too no matter what, proablably need to up my wter intake that might help. 7 more weeks.... ..7 more weeks....7 more weeks!

[TufffGuY]

2 pieces mini pita bread
10 oz. lean ground turkey
2 slices fat free cheese
salsa(as much as needed)

omg..so delicious

[Lowdown5]

2 pieces mini pita bread
10 oz. lean ground turkey
2 slices fat free cheese
salsa(as much as needed)

omg..so delicious


That sounds good...........................

[TufffGuY]

DB PRess: 45x10, 50x8, 55x6
HS Press: 1 platex12, 1plate+25x8
Side Laterals: 25x10, 25x10, 25x10
cable side laterals: 10x12, 10x12
Rear lateral: 25x10, 25x10, 25x10
Reverse Pec Dec: 100x12, 100x12
BB Shrug: 135x15, 225x10, 225x10, 135x20

Ab Machine: 3x12
Leg rasies: 3x12

Cardio: 30 minutes

[Lowdown5]

Great day Bro, looking strong.

[TufffGuY]

BB Curl: 70x10, 70x10, 70x10, 70x10
CG BP: 135x10, 145x10, 155x10, 155x10

Run the rack hammer curls: start at 45 down to 20

Pressdown drop set: start at stack and go down one pin at failure

cardio: run 1 mile and park for like 2 hours

[Lowdown5]

Good day Brother, did you have a good time at the park?

[TufffGuY]

Good day Brother, did you have a good time at the park?

hell ya, volleyball, basketball, pool. Got a good tan too cause it was at leat 100 degrees outside lol, I drank so much water.

[Lowdown5]

hell ya, volleyball, basketball, pool. Got a good tan too cause it was at leat 100 degrees outside lol, I drank so much water.


Sounds good, glad you had fun.

[TufffGuY]

Flat BB Press: 185x3, 185x3, 185x3
Flat HS Press: 1 plate and 35x5, 2 platesx2, 1 plate and 25x8, 1 platex12
Dips: BWx8, BWx8, bwx8
Decline DB Press: 50x10, 50x10, 50x10

Abs: decline crunchesx 3x15

Cardio: at home , Boxing/Jumping rope, 20 rep hang cleans. total time 45 minutes

[Lowdown5]

Good looking day Bro, very good.

[TufffGuY]

Good looking day Bro, very good.

thanks man that boxing is a killer, best cardio out there, my fist are bleeding and so are my knees from the hitten the bag.

[Lowdown5]

thanks man that boxing is a killer, best cardio out there, my fist are bleeding and so are my knees from the hitten the bag.


That is hardcore, I like it.

[TufffGuY]

WG Pull-ups: bwx10, bwx8, bwx6
Close Grip pulldowns: 140x10, 140x10, 140x10
Bent row: 135x10, 135x10, 15x10, 185x8
Seated low row: 140x10, 140x10, 140x10
HS High row: 2 platesx10, 2 platesx10


cardio: run 1 1/2 miles

[Lowdown5]

Great day Brother, good to see.

[BigAnt]

WG Pull-ups: bwx10, bwx8, bwx6
Close Grip pulldowns: 140x10, 140x10, 140x10
Bent row: 135x10, 135x10, 15x10, 185x8
Seated low row: 140x10, 140x10, 140x10
HS High row: 2 platesx10, 2 platesx10


cardio: run 1 1/2 miles

-------------------------------------------------------------------------

Nice back workout, eat big to be big!

Maybe throw in/try some t-bar rows....next workout!

Keep training hard!

[TufffGuY]

-------------------------------------------------------------------------

Nice back workout, eat big to be big!

Maybe throw in/try some t-bar rows....next workout!

Keep training hard!

ya our gym doesn't have an attachment, so when I do them I usually just grip my hands together and squeeze, bu tI feel to much stress in my lower back doing them so I have laid off of them for a while, since im cutting last thin I need is an injury.

[BigAnt]

ya our gym doesn't have an attachment, so when I do them I usually just grip my hands together and squeeze, bu tI feel to much stress in my lower back doing them so I have laid off of them for a while, since im cutting last thin I need is an injury.

-------------------------------------------------------------------------

Ok, what about one arm dumbbell rows?

[TufffGuY]

-------------------------------------------------------------------------

Ok, what about one arm dumbbell rows?

ya i need to throw those in there, i dropped them liek a week ago cause i pulled my lat doin them but i think its time to bring them back.

[BigAnt]

ya i need to throw those in there, i dropped them liek a week ago cause i pulled my lat doin them but i think its time to bring them back.

--------------------------------------------------------------------------

any help you need, don't be shy to ask!

[TufffGuY]

--------------------------------------------------------------------------

any help you need, don't be shy to ask!

thanks man, its good to know you guys care, helps a lot on those bad days

[BigAnt]

thanks man, its good to know you guys care, helps a lot on those bad days

-------------------------------------------------------------------------

please read this out loud to yourself
twice!

Dedication-drive-discipline are our tools, in the tool box they lay, when you want something, anything in life, bring them out, the more they are out of the tool box, they closer you WILL get to what you want!

WE ARE ALL HEAR TO HELP YOU!

[MetalAsh12]

BigAnt's dead on...
Whenever I get in a slump, I always think of what I would say to someone in my position, then I put that strategy to use...works great.

[TufffGuY]

sory i haven't updated in a while work and school have keep me pretty busy workouts are the same, diff routine, and diet is no carb xcept morning and pre workout

[TufffGuY]

WG Pull-ups: bwx8, BWx8, BWx8
Bent Row: 135x12, 155x10, 185x6, 195x5
DB Row: 80x10, 80x10, 90x10
HS High Row: 2 platesx12, 2 plates + 25x10, 2 plates + 25x10
Hyperextentions: BWx15, 45+BWx12, 2 45's+BWx10, 2 45's+BWx10

BTB Wrist curl: 110x15, 110x15, 110x15

[Riesjs]

Solid work being done here man! Very good job. Hows school going? Stay focused and on top of everything. Saw about 30 posts ago some "moron" was hogging the squat rack so you couldnt SDLD. Just take a bar from somewhere else and get set up by a wall or corner. BY the way that moron was me....j/k. Drives me crazy too when some is using something for waaaay to long. Just adapt and move forward!

[TufffGuY]

Solid work being done here man! Very good job. Hows school going? Stay focused and on top of everything. Saw about 30 posts ago some "moron" was hogging the squat rack so you couldnt SDLD. Just take a bar from somewhere else and get set up by a wall or corner. BY the way that moron was me....j/k. Drives me crazy too when some is using something for waaaay to long. Just adapt and move forward!

thanx man schools a bitch just hanging in there haven;t really posted in a while so ill try to keep you guys updated.

[Lowdown5]

Do the best you can Bro, school is important.

[YOUNG_BB]

Tuffguy

im gonna try to prep for my show in april too
i first looked at ur journey and i was like APRIL?? and ur 16?? i was like what the hell, is he in my school?

im gonna try to do the mr. collins hill
it is a school show.

[TufffGuY]

Tuffguy

im gonna try to prep for my show in april too
i first looked at ur journey and i was like APRIL?? and ur 16?? i was like what the hell, is he in my school?

im gonna try to do the mr. collins hill
it is a school show.

lol ya man it will be a good learning experience

[YOUNG_BB]

lol ya man it will be a good learning experience

sure will, bro

good luck

[TufffGuY]

DB PRess: 50x10, 50x8, 50x6
-ss-
Seated lateral raises: 20x12, 20x12, 20x12

HS Machine Press: 1 plate+10x12, 1plate+10x12, 1plate+10x12
-ss-
Plate raises: 45x12, 45x12, 45x12

Reverse Pec Dec: 5 setsx12, last set triple drop set
DB Shrugs: 80x15, 80x15, 80x15, 80x15 (2 sec hold at top)
CG Bench Press: 135x10, 135x10, 135x10, 135x10
Dip Machine: 180x12, 180x12, 180x12, 180x12
Pressdown: 50x12, 50x12, 50x12, 40x20

Standing claf raise-ss-leg press calf raise: 5 setsx15

[Lowdown5]

Solid Bro, I like the supersets.

[TufffGuY]

just saw that trey brewer went to osborune high school like 4 years ago, holy shit that school is like 30 minutes away from my house and I work with a guy who would of been a freshmen there when he was a senior, gota talk to him lol.

[TufffGuY]

Pullups: Bwx8, BWx8, Bwx6, bwx5
bent row: 135x12, 155x10, 185x8, 205x6(PR)
DB Row: 90x10, 90x10, 90x10
HS LOW ROW: 2 platesx12, 2 plates+25x10, 2 plates+35x10
DL: 135x12, 135x12, 225x8, 275x5(Pissed me off I wanted more)
Hyperextentions: 45x15, 45x15

Forearms: 5x15

[TufffGuY]

im gonna be maxing out on all the major lifts next week so i can set up some goals to reach, i will post bench tomrrow but heres wut im maxing out next week.

Bench
Squat
DL
Military Press

[Lowdown5]

Looking forward to seeing the results.

[TufffGuY]

Looking forward to seeing the results.

I am too bro, my friends letttin me try Pump tomrrwo so ill let you kno how that feels

[Riesjs]

solid days here bro

[TufffGuY]

bench day max out

only squeezed out 210, I was so fucccking pissed casue i was going for 225. Made m so mad. nevertheless Animal Pump is ammmazzing my focus and pump were the best ever, I also noticed that i don;t get as tired as fast.

squat max tomrrow, will post

[Lowdown5]

210 is pretty damn good Bro, just keep improving.

[TufffGuY]

210 is pretty damn good Bro, just keep improving.

ya i want 225 by the end of the month, but im not sure what setsxreps scheme would be approbiate for increasing in strength.

[Lowdown5]

ya i want 225 by the end of the month, but im not sure what setsxreps scheme would be approbiate for increasing in strength.


Try adding 2 to 5 pounds per week, not all 15 pounds at once, progressive overload.

[TufffGuY]

275, wasn't happy with this either. I went for 295 and only got half way up, pissssed me off so bad, I was cursing and hitting the bar during one point.

heres the full workout

SQUATS
135x15
225x6
275x1
295x0
225x10
225x10
245x8
185x16

Leg Curls
95x15, 110x12, 125x10, 125x10, 145x8

[TufffGuY]

DL max on friday, decided not to max out on military press.

[TufffGuY]

BB Military: 95x12, 115x10, 125x8, 135x6
DB Press: 45x10, 50x8, 50x8
Side laterals: 20x25, 22.5x20, 25x15, 30x12, 30x12
Bent over laterals: 20x15, 30x10, 30x10, 30x10, 35x8
Shrugs: 135x30, 225x15, 275x12, 315x8

CG BP: 135x12, 145x10, 155x8, 95x20
Pushdowns: 60x12, 60x12, 60x12, 40x20
SkullCrushers: 45x6, 35x12

[Roland]

Lookin Good TuffGuy!

[Rage]

Lookin good Bro...You've got a lot of determination that's for sure.

[TufffGuY]

Lookin good Bro...You've got a lot of determination that's for sure.

thanx bro, just tryin to keep up with you guys lol

[TufffGuY]

pulled 315, was thinkin gof going heaveir but didn't want to risk injury, will set up some golas in the future in increase in the big 3

[Roland]

pulled 315, was thinkin gof going heaveir but didn't want to risk injury, will set up some golas in the future in increase in the big 3

Good job bro!!

[Lowdown5]

315 is a damn solid number. You are doing some great work and you have a great attitude. Stay moving forward, the sky is the limit.

[TufffGuY]

315 is a damn solid number. You are doing some great work and you have a great attitude. Stay moving forward, the sky is the limit.

thanx man, im hoping to be pullin 405 soon.

[Lowdown5]

thanx man, im hoping to be pullin 405 soon.


Hope is for people who don't have goals. Make it a goal, put it in writing and a date which it will happen. Once it is written it is reality.

[TufffGuY]

Flat BB Press: warmup, 160x6, 165xx5, 175x4, 185x3, 195x2
Inclien DB Press: 60x10, 60x10, 70x6
Dips: BWx12, BWx12, BWx10
Cable Crossover: 15x30, 25x10, 20x15

BB Curl: 70x8, 80x8, 80x8
DB Curl: 30x12, 30x12, 35x10
Preacher Curl: 50x15, 50x12, 50x12

Calves: triset-3 rotations

[Lowdown5]

Great session Bro, gonna grow big on that knd of work.

[TufffGuY]

Great session Bro, gonna grow big on that knd of work.

thanx man, got legs tomrrow, tryin to think of some crazy workout to spark some new growth in those babies.

[Lowdown5]

thanx man, got legs tomrrow, tryin to think of some crazy workout to spark some new growth in those babies.


Throw in some super or giant sets, change rest periods, make em shorter. Do anything to shock the body.

[Roland]

Great work bro, good shit!

[TufffGuY]

Great work bro, good shit!

thanx bro, but im not satisfied, never am guess thats y I keep pounding the wieghts lol

[TufffGuY]

http://animalpak.com/html/article_details.cfm?section=diet&ID=381

found it lookin around in training under the main page

[MDur8]

http://animalpak.com/html/article_details.cfm?section=diet&ID=381

found it lookin around in training under the main page
Yeah thats my favorite article by Ant....Im currently using his workout right now and so far its been awesome

[TufffGuY]

ok today was probably my best and worst leg day i've had in a while.

Squats: 135x15, 225x10, 225x10, 245x8, 265x4

Smith Machien Squats-ss- DB Lunges(Down to the end of gym and back) 1platex12--25 pound DB's
1 plate+25x12--25 DB
1plate+25x12--25 DB

Machine Leg Press-ss-Leg extention
250x15--40x20(2 sec hold)
250x15--40x20(2 sec hold)

Dropset Leg Press
270x10
210x10
170x10

SLDL- 135x12, 135x12, 185x10, 205x8, 225x6

Lying leg Curl-ss-Seated Leg Curl
95x12--70x15(slow negative on all)
95x12--70x15
95x12--70x15
95x12--70x15

Abs- 3x15

Well I almost puked on the first superset, but I couldn't get it to come out, was kinda mad cause I wanted to puke lol. I new everyone was giving me a weird look when i was carrying the trash can over to where we were working out. On my drive home I started to get real dizzy and couldn't even see to my left or right, got kinda scared. I stumbled to my room and passed out and when I woke up my vision was fien but right now my head is killen me, its pounding real bad, I contemplated taking an advil but, I know its and anti inflammatory so fuck that I will just deal with this shit, also walking is not an option at the moment lol.

[TufffGuY]

just puked my brains out, I was feeling it for liek 3 hours and was hopeing that i woudl so I could eat, I threw down my meal 3 minutes after I did lol

[Roland]

HAha nice bro....was this your first time puking? THat means the workout was very intense, tough shit bro...now make sure you eat up like a madman !!!

[TufffGuY]

HAha nice bro....was this your first time puking? THat means the workout was very intense, tough shit bro...now make sure you eat up like a madman !!!

nah man i've puked before usually in the gym or on the way home(not fun)

[TufffGuY]

ok so i was in a rush for time today and had to make my meal quick, so i threw on my lean beef in the foreman and had that cookin, I was gonna cook up a tater but they take like 8 minutes and another 4 to cool off, so I decided to pop some oatmeal in the microwave. I had the beef ready and was throwin some cinnamon in my oatmeal, when I thought "what the hell" so I mushed up the beef and tossed it in the oatmeal and gobbled it up. Truthfully it wasn't that bad kind of a bad after taste but could of been worse.

[Lowdown5]

ok so i was in a rush for time today and had to make my meal quick, so i threw on my lean beef in the foreman and had that cookin, I was gonna cook up a tater but they take like 8 minutes and another 4 to cool off, so I decided to pop some oatmeal in the microwave. I had the beef ready and was throwin some cinnamon in my oatmeal, when I thought "what the hell" so I mushed up the beef and tossed it in the oatmeal and gobbled it up. Truthfully it wasn't that bad kind of a bad after taste but could of been worse.


That is why I ended up eating scrambled eggs, oatmeal and salsa all mixed together, just said fuck it one day and mixed it all together. Good shit.

[TufffGuY]

Man I love training back and I had a killer session today.

Pullups: BWx8x8x7x5
Reverse grip bent Row: 135x12, 155x12, 185x10, 205x8
Seated Cable Row: 160x12, 180x10, 180x10
DB Row: 90x12, 90x12, 100x10
Rack Pull: 135x15, 225x10, 275x6, 315x5
Hyperextention: 1platex12, 1platex12, 1platex12

Abs: Circuit 3x15

[TufffGuY]

so the other night I was just sitten and thinking about shit and I started pondering why I was cutting, I originally did it to lose some bodyfat so i could bulk some more until my diet for the show. Then I started to think, why not just bulk now cause I could use some more muscle mass in some areas. So fuck it! im back to bulkin and Im lovin it lol.

[Lowdown5]

Great workout today and I know that the bulk will yield some serious mass Bro, get er done.

[TufffGuY]

Great workout today and I know that the bulk will yield some serious mass Bro, get er done.

thanx bro, im shootin for a solid ten pounds before I have to cut for the show.

[Roland]

Yea buddddddddy....time for some mass! do it bro!

[TufffGuY]

thoguth I's post my daily feasting for my bulk

6: 5 whole eggs, 1 cup oatmeal, 1 cup whole grain cereal, PAK
930: 1 PBJ(low sugar jelly, natty PB) 40g whey
1230: 2 turkey sandwiches, almonds, banana
3: workout
430: 35g dextrose, 10g glutamine, BCAA's
500: 45g whey
630: baked Potato, 10oz lean beef or steak or chicken
930: 2 tbl. natty PB, 40g whey, 8 oz 2% milk

[Riesjs]

makes me hungry

[TufffGuY]

BW Pull-ups: 10, 8, 8, 6
reverse grip bent row: 135x12. 155x10, 185x10, 205x10, 215x8
HS Low Row: 2 platesx12, 2 plates + 25x10, 3 platesx10, 1 plate + 25x20
GC Pulldown: 140x12, 145x10, 145x10, 160x8
Hyper extentions: 1 platex15, 1 platex12, 2 platesx10

[Lowdown5]

Very solid back day, hit it from all angles. I like it.

[TufffGuY]

back

Lat pulldowns: 100x20, 140x12, 160x10, 165x8
Reverse Grip Bent Row: 135x15, 185x12, 205x10, 225x8(PR)
Incline DB Row: 80x10, 80x10, 80x10
HS High Row: 2 platesx12, 2plates+25+10x10, 2plates+25+10+5x8
DL: 135x12, 135x12, 225x8, 275x5

[Roland]

hit that back hard bro!

[TufffGuY]

Some New PR's, sory I haven't updated in a while

DL: 315x2
Rack Pull: 405x1
BP: 220x1
squat: 275x3
Bent Row: 235x6
CG BP: 185x1

[TufffGuY]

I start dieting in 3 weeks, that will make me 20 weeks out.

[Lowdown5]

Good luck with the contest prep, I will be following along.

[TufffGuY]

Chest and triceps

Flat BB Press: 135x10, 185x5, 195x3, 205x2, 215x1
Incline DB Press: 60x12, 80x8, 80x7
Flat DB Fly: 45x12, 50x10, 50x10
DB Pullover: 70x12, 80x10

Dips: Bwx10, Bwx8, Bwx8
Pressdowns: 60x12, 60x12, 60x12
NoseBreakers: 45x10, 45x10, 45x10

[Lowdown5]

Good session Brother, keep at it.

[TufffGuY]

Good session Brother, keep at it.

Thanx man, bigger than yesterday smaller than tomrrow.

[Lowdown5]

Thanx man, bigger than yesterday smaller than tomrrow.


Amen.

[TufffGuY]

If you are reading this then this warning is for you. Every word you read of this useless fine print is another second off your life. Don't you have other things to do? Is your life so empty that you honestly can't think of a better way to spend these moments? Or are you so impressed with authority that you give respect and credence to all that claim it? Do you read everything you're supposed to read? Do you think every thing you're supposed to think? Buy what you're told to want? Get out of your apartment. Meet a member of the opposite sex. Stop the excessive shopping and masturbation. Quit your job. Start a fight. Prove you're alive. If you don't claim your humanity you will become a statistic. You have been warned.

[TufffGuY]

I know its been a while since i have been posting, I would let you guys know that I am still here. I have been out of comission for a while because of a stress fracture in my lower back I go to get x-rays minday and if all goes well I get to stop wearing my brace and its been back to the iron. I will not be competing in my school contest in april due to my injury, but i will be cutting once i got the go from the doc.


stay tuned............................................. .

[TufffGuY]

DB Press: 50x15, 70x10, 70x10, 80x8
Incline DB Press: 60x8, 60x8, 60x8
Flat DB fly: 35x15, 40x12, 45x10
Cable crossover: 30x12, 30x12, 30x12

Seated calf raise: 3x15
Leg Press calf raise: 3x12

cardio: 35 minutes

Wussup felloz I have been in a back brace for the past six weeks casue of a stress fracture in my lower spine, but im still cutting. Just workin back into the groove.

[TufffGuY]

6:00 AM- 10 egg whites, 1 cup oatmeal, banana
9:00 AM- 2 scoops whey
12:30 AM- turkey wrap, apples, almonds, 1 scoop whey
3:00 PM-train
4:30 PM- 2 scoops whey
7:30 PM- 50g (lean beef, chiken, turkey, fish), veggies, salad

[TufffGuY]

Squats: 135x15, 225x10, 245x8, 265x5
SLDL:135x12, 185x10, 205x8, 205x8
Leg press: 4 plates per sidex8, " x8, " x8
Leg Curl: 110x12, 110x12, 115x10
Walking Lunges: 90x20, 90x20
Leg Extentions: 150x12, 150x12, 150x12

Leg Raises: 3x15
Ab Machine 2x15

Cardio: 40 minutes

[TufffGuY]

Military Press: 95x12, 115x1, 135x5, 135x5
MAchine press: 95x12, 95x12, 95x10
Side Laterals: 25x12, 30x10, 30x10
Bent Over Lateral: 25x12, 30x10, 30x10, 35x8
Incline Rear Lateral: 30x12, 35x10, 40x8
DB Shrug: 90x12, 100x10, 100x10
BB Shrug: 225x15, 275x10, 275x10

Standing calf raise: 3x12
Leg Press calf raise: 3x10

Cardio: 30 min.

[TufffGuY]

BB Curl: 95x8, 95x8, 95x8
Incline Curl: 35x10, 35x10, 35x10
Hammer Concentration curl: 30x10, 30x10, 35x8
CG BP: 135x10, 185x4, 165x8, 155x10
Skulls: 75x6, 75x6, 75x6
DB Extention: 25x10, 30x8, 30x8

BTB Wrist curl: 95x15, 115x12, 115x12
Reverse wrist curl: 40x15, 40x15

[Roland]

BB Curl: 95x8, 95x8, 95x8
Incline Curl: 35x10, 35x10, 35x10
Hammer Concentration curl: 30x10, 30x10, 35x8
CG BP: 135x10, 185x4, 165x8, 155x10
Skulls: 75x6, 75x6, 75x6
DB Extention: 25x10, 30x8, 30x8

BTB Wrist curl: 95x15, 115x12, 115x12
Reverse wrist curl: 40x15, 40x15

good stuff bro

[TufffGuY]

Pullups: Bwx12,12,12
bent row: 185x8, 185x8, 185x8
CG Pulldown: 160x10, 160x10, 165x8
HS Low Row: 3 platesx8, 3 platesx8, 3 platesx8
Rack pull: 1platex20, 2platesx15, 3platesx5, 3plates1quarterx3

Standing calf raise: 3x15
Leg Press calf raise: 3x20

[TufffGuY]

Flat BB Bench: 135x10, 185x6, 205x2
Incline DB Press-ss-Flat fly: 60x8-45x10, 70x6-45x10, 70x4-45x8
Incline HS Press: 2platesx8, 2plates&10x5, 1plate&25x12
Pec Dec: 145x15 Dropset down to 100

Leg Raise: 4x15