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ChandlerXJ
07-26-07, 5:26 pm
Ok, here is where my journey will be. I used to be in Dead Legend, look em' up on myspace. That's right, I used to wear tight ass pants, eyeliner, and have long hair. Oh? You wanna say something about that? We were on the road for a lot of my high-school career - played with hawthorne heights, acceptance, panic! at the disco, fall out boy, anberlin, kill hannah, I was touring, at 17,18.19 years old, then college hit. I had to do something with my life - it was fun on the road, but I didn't see a good future in it. I'll post pics at the end of my journey, maybe a retrospect.

By the way, when I started training at 17ish, I was so busy with the band and doing school online that I had to lift at 4:30 AM. It was brutal.

So here it is, 3/4 years later... 40 pounds heavier, I live for the gym. I do my work at school - I lift. I don't drink, I don't party - in fact, I get shit for it every day, but every beer I don't have is another .10th of a pound I can gain.

My journey starts tonight - 190, on the way to 200.

Spikes079
07-26-07, 5:29 pm
so we got another band guy. I'm in one now, we don't tour or nothing just play at local shows, so It don't mess with my training but good luck it all you work for

Big Wides
07-26-07, 5:32 pm
lets see some progress bro. you've got us behind you

ChandlerXJ
07-26-07, 5:33 pm
Just to give an inside look on how I used to live, and how I live now, I have always been dedicated to myself. In the band, I would bring all my own food with me, so I wouldn't have to eat shit on the tour bus stops, I would do prison workouts to stay in shape on the road.

Now, I work a job, in which I get up at 5 am, drive an hour to, and sit at a desk all day. I bring a gym bag with 3 meals, 3 snacks, and a shake. I eat every 2 hours - it's the only thing that gets me through the day. People look at me like it's not right to eat this much. I get home, sometimes I'll train right after work, other times I'll go late night - but I always go, no matter how sick and tired I am of everything. When my girlfriend whines I send her to the gym.

Don't talk to me, I'm going to the gym.

ChandlerXJ
07-26-07, 5:34 pm
Well you know, being in a band is one of the best expierences you can ever have. Making it to the next level is somethin' else, and I gave that up because I wanted to have a secure future - it was hard to do, well worth it though.

Man, I feel at home here.

T-Nation has too many egos. This is the real deal.

ChandlerXJ
07-27-07, 1:41 am
tonight was a good gym night, I blasted bi's and tri's hard, perhaps too hard?

I got to the gym, with my lifting buddy Pierre, who has been making really good progress. We did our arms today, here is how my lifts looked.

Tricep Dips (weights in the backpack I brought)
15 x 45
10 x 90
8 x 110
6 x 125

Barbell Curls
15 x 95
8 x 105
6 x 115
4 x 125
4 x 125

Reverse Grip Tricep Benches
12 x 135
10 x 155
8 x 175
6 x 180

Cable Curls Wide Grip (bi's) - 1 Pully, NOT 2 --- super set with Tri push downs, same machine
12 x 80 12 x 100
12 x 100 12 x 120
12 x 120 8 x 140
10 x 135 6 x 140

Isolation curls ( preacher curls?)

15 x 60
10 x 90
10 x 105

*** today was surprising, usually I keep it between 8-10 reps per set, however I have recently been doing periodization for some exercises that I want to get stonger on, ex. 10 - 8 - 6 - 4 - as many as I can. However today, I just couldn't get the first rep to be hard enough, I don't know why I didn't give up at 10, I just pushed it to 15, I felt like I wanted to the extra mile today, everything seemed really light.

However, after dips, I felt like my sternum? or whatever is between the two pecs, was very sore. I don't know if it is because the dips are slightly hitting that part of the pec with these heavy weights and its just getting used to it, or if I hurt something, I think it is the separation finally fully developing. If I hurt it I think it would hurt alot more, be bruised, and swollen.

Tomorrow is ab/cardio day.

I do heavy weights on the abs, not abercrombie shit.
Cardio, I walk on the highest incline treadmill while lunging, then I rotate in jogging straight on my toes so I work my calfs. I kind of get some leg work in here, the cardio is just to keep things healthy, not to lose any more weight.

norrim1
07-27-07, 1:44 am
Good workout bro, I like how you said no abercrombie shit for the abs! LOL

ChandlerXJ
07-28-07, 7:44 pm
I will detail my ab day next week, i had too much on my mind to type it up last night, I know, excuses blow but I do what I feel.

Saturday:
when your girlfriend if more than a year and a half calls you up and says you're over because of an untrue rumor and she is not trusting you but trusting the person ( my ex best friend ) who started the rumor, you have no choice but to take it out at the gym before you rationalize and think. Long story short, I had a lot of explaining to do and I wasnt going to let a lie ruin my relationship, so you can imagine the stress.

The selfish fuck that I am, I headed to the gym to bust out an insane back and shoulders routine. I plan on sorting out this mess whenever it works for me, becUse i am sick of revolving around someone elsew life who does a quarter of the work i do in all aspects of life. Can you tell i am pretry irrationally pissed off?

Rocky presses
10x165
10x185
8x190
6x190

Barbell rows ( weight at one end of barbell )
10x225
10x270
8x315
6x325

Barbell shrugs
10x225
8x245
8x265

Lat pull downs
10x245
6x245
6x245
4x265

Arnold presses
10x50
10x60
10x65

Dumbell rows
10x100
10x100
10x100
(my gym needs new barbells dammit)

Chest and legs tomorrow. Thank god.

ChandlerXJ
07-29-07, 6:39 pm
what a day today, you know you can never go wrong with chest day, it releases the stress and there is nothing better than feeling your sore chest the next day. There was no amount of glutamine I could take that was gonna stop me from being sore. Today I just felt like pounding the sets, why stop at 3 sets when you can do 5? I needed the extra release; tomorrow I want to wake up knowing I kicked my own ass, I needed it.

Bench
12x205
10x225
7x225
7x245
4x245
4x245
1x no weight, pushing against spotter, 2 Min

Incline dumbell bench
12x85
10x90
10x95
10x100
10x100

Cable flys
10x100
10x100
10x100
10x100
20x50

Leg presses
10x450
10x475
10x500

Seated calf raises
10x145
10x165
10x185
8x200

norrim1
07-29-07, 7:03 pm
what a day today, you know you can never go wrong with chest day, it releases the stress and there is nothing better than feeling your sore chest the next day. There was no amount of glutamine I could take that was gonna stop me from being sore. Today I just felt like pounding the sets, why stop at 3 sets when you can do 5? I needed the extra release; tomorrow I want to wake up knowing I kicked my own ass, I needed it.

Bench
12x205
10x225
7x225
7x245
4x245
4x245
1x no weight, pushing against spotter, 2 Min

Incline dumbell bench
12x85
10x90
10x95
10x100
10x100

Cable flys
10x100
10x100
10x100
10x100
20x50

Leg presses
10x450
10x475
10x500

Seated calf raises
10x145
10x165
10x185
8x200

Pretty awesome session, especially those incline dumbells. Very impressive, keep up the good work!

Big Wides
07-29-07, 7:05 pm
soild work there brother, chest and legs in the same day how did you get into that split, just curious. but one hell of a session nonetheless

ChandlerXJ
07-29-07, 7:37 pm
thanks brothers, I actually dont know why I do legs and chest on the same day, I am one of those guys that does the whole arm in one day, so I never did anything other than legs on a chest day. When I started lifting I never did legs at all so when I started incorporating legs I just stuck them where I had time.

My incline dumbell presses are seriously going out of control, I guess every now and then you excel somewhere where you never did before. Hopefully my bench can catch up. Part of the reasons why I am making good gains lately is the fact that I have been grip and forearm training. I have never had this much progress in such a short time until I really started gripping.

Tomorrow is abs and cardio, I think I will do the stair stepper with a backpack with some plates just to get a little more calf going on. Again, no pussy abercrombie boyfriend smooth belly nair abs tomorrow. I'm talking heavy weight baby.

Nightshift
07-30-07, 2:46 am
Your workouts are looking really strong brother! Keep it going! Hope things work out with your GF (if she's not your x now).

ChandlerXJ
07-31-07, 1:52 am
Ab work today, no bull shit tanning, no fucking yoga ball situps, no palates, no socializing. I was pissed off at my girlfriend and I needed a release, I shoulda done chest for the release, but thats Friday baby.


All of this is super set style with each other, a circuit if you will... One set of one thing, one set of a different thing, until I did all of it. Got it?

Hanging Leg Raises, with weights - aka balls.
12x iso
12x 15
8x 20
6x25

Rope Crunches (slow n' hold em')
12x 160
12x 180
12x 200
8x 200

Serratus Crunches
15x 30 each hand
12x 40
12x 50
10x 55

Bottom Pully Crunches - tight and heavy, long hold baby

12x 60
12x 70
12x 80
8x 90

Thats it. I was gonna do cardio but eh, fuck it today, not in the mood.


I realized that I need to either decide on periodizing... 10-8-6-4-as many
or I need to do 3/4 sets, starting with a weight I can only rep 10 times. I think I am not giving my self enough credit - I can start heavier, which means I can end heavier. What am I doing? Hindering my progress? I'll figure it out... suggestions?

Roland
07-31-07, 3:56 am
Yo bro, read ur log, and I gotta say that's impressive bro, looking very strong and solid too. And this is definitely the right place you have come to, keep it Animal bro, we're all behind ya, Peace man.

ChandlerXJ
07-31-07, 6:36 am
Thanks Roland, I appreciate it.

Today, I woke up, totally fed up. I rolled out of bed and stepped on the paper with my measurements from July 23rd. I know where these 10 pounds are going. Traps, Delts, Shoulders, and Calves. I don't know how I am going to punish these guys into massive growth, I really don't know.

ChandlerXJ
07-31-07, 11:08 pm
Nothin beats a rough long day like a rough long arms day. There is just something about feeling like you can't even get your own shirt off your back, your arms engorged with blood. Today was good, surprisingly enough I think next week I'll be making some serious gains because everything today felt way too easy, however I didnt push it because I know I can't jump the line, its all about the journey to that extra plate, and I don't mind the journey.

drag bb curls (these are really great)
12x85
12x95
10x105
15x65 drop set

Reverse grip bench
12x165
10x185
10x185
6x190

Isolation preacher curls? I love this device!!!
15x80
10x100
5x110
3x120
2x120

tri push down 1 pully
12x120
10x130
10x140
6x140

Cable curls hammer grip
12x120
8x140
8x140

Reverse grip tricep pull downs
12x120
8x140
6x150
3x160

I'm still feeling like I should start some if these excercises with some heavier weights. It will happen.

musclealchemist
07-31-07, 11:26 pm
hey chan, its cool that you were in a band. Im going to school right now majoring in music. How did you train when you were on the road? Also awesome log so far.

ChandlerXJ
08-01-07, 12:11 am
thanks for the support man i appreciate it. In the trailer along with all of the musical gear me and the drummer had a pretty nice set of adjustable db and bbs. We would unload our gear at the venue, then just do some stuff, it was mostly maintanence work / diversion. We would get bored so it was a good release. I was surprised how many other bands workd out too, Christian from Acceptance was really jacked and we actually shared some workouts together. It was a different setting to say the least.

ChandlerXJ
08-02-07, 12:16 am
Today was a pretty good day, it was supposed to be back and shoulders but it was the anniversary of my lifting partners mothers passing and he really wanted to take a personal day and hit it hard tomorrow. Of course i agreed, both of our moms had cancer - my mom had breast cancer twice, but she is strong as ever now.

I decided to do another abs day, try out some new stuff. I tried the wrestler twists that everyone was talking about today, also i did rope crunches but instead of kneeling on the ground i sat backwards on the back pull down spot. I read that this works better, well see.

I'm interested in making my abs more solid, just slabs of abs. I know i gotta work harder on them and use heavier weights.

What do my brothers do for your abs. Fuck the pretty boy abs, i'm looking for useful slabs of muscle.

Roland
08-02-07, 1:51 am
Yo man sick workout, I really like those drag curls too, I do em with ez curl bar. Sorry to hear about your friends and your mom, glad she is better now tho, got you in my prayers bro. keep it comin strong man...as for abs...sometimes I do weighted sometimes non weighted, I do supersets, dropsets, it really burns em hard.

ChandlerXJ
08-02-07, 8:16 am
Yo man sick workout, I really like those drag curls too, I do em with ez curl bar. Sorry to hear about your friends and your mom, glad she is better now tho, got you in my prayers bro. keep it comin strong man...as for abs...sometimes I do weighted sometimes non weighted, I do supersets, dropsets, it really burns em hard.

Hey thanks a lot man... just makes us a little bit more stronger...

Anyways, the drag curls are pretty cool, I'm gonna give them a few more sessions to see how they effect me - I'm gonna take a break from the bb curls for a while, but they'll be back to shock in a week or two.

I'm thinking for abs, I just gotta be brutal with them, so I'll be thinkin' about that until next time.

Back and Shoulders tonight, gonna start weighted pull ups / chin ups today to shock the lats. Gonna give deads another session off and do those Ronnie 1 sided BB rows. And I think I'm gonna try to do some serious shrugs today, I'll do my first set at 245, go from there. I'm really looking forward to Rocky presses, I'm really hoping to be throwing up some serious weights in a month or so with those babys.

ChandlerXJ
08-03-07, 1:43 am
Today's back and shoulders day was almost exactly the same as my other day, I switched out Arnolds with Cutlers. Also, today I started getting into the pull up grove, no weights until I can do a bunch of sets of 12 no problem. Also today, for my rocky presses and my shrugs I started way heavier, same with the rows. Now that I think of it, all of my lifts started heavier today, I'm breaking through the mental wall!!!

Wide Grip Pull ups (working the groove, weights soon!)
15
12
10
6
6

Rocky presses
10x185
10x190
10x190

Barbell rows ( weight at one end of barbell )
10x270
10x315
8x325

Barbell shrugs
12x245
10x290
8x290

Lat pull downs
10x245
6x245
6x245
4x265

"Cutler" flys
10x30
10x40
10x40

Dumbell rows
10x100
10x100
10x100


Chest and legs tomorrow baby!!!

ChandlerXJ
08-05-07, 3:22 am
Ok, so lets see. I am behind on postings. Friday was chest, Saturday was abs, and a lil' bit of leg/cardio mix. Today is gonna be bis/tris.

Instead of posting about my specific shit for chest day, I will share some highlights. I started off my bench at 225, instead of lower - not even warming up. I also set new seasonal max of 260. It isn't my personal all time best, but for some reason, my bench went down after coming home from school. Scary thing was, 260 was a breeze, I did it 3 times, no problem, spot helped out on 4. Chest day Wednesday I am going to try to get 275 for at least one. My goal is 315 for at least 6 by the end of the year. Every chest day, My bench has never not gone up in some shape or form - either one more rep or one more added pound. I also started my presses at 95 instead of 85, and like everyone said, when I got to 100, I was pretty fatigued. I did some isolation presses with about 350 pounds which were really good, my upper chest is developing really nicely now, I need it.

Legs was fantastic. I started at 500 and actually pressed 600 for my last set of 7. I don't know where this leg strength is coming from, but I do know why my legs feel like someone drilled cement rods into them.

Abs and Cardio Saturday was good, I am doing LOADS of weight - I'm not looking for chiseled abs, I am looking for slabs of muscle, that can do something. If the wind up looking like abs, sweet - I don't really care though, I still look good and I'll still get laid. HAHA. Today I did some weird stair machine for cardio, figuring I would hit my calves. 15 minutes and I was soaking wet, and usually it takes a lot to get me going on cardio. My legs were burning. I was going all out, I think it said 100 flights of steps in 15 minutes.

Tomorrow is arms day, I am going to focus on alot of tri work tomorrow, I need to get some more growth going on. I gotta get to 225 on the reverse bench, it will happen. Adios.

ChandlerXJ
08-06-07, 8:34 am
Arms day... today was just a brutal day.

I decided to superset drag curls with regular curls. Why? I don't know, I just felt like I wanted to do both, it was good times.

Drag Curls / BB Curls
10x95 / 12x115
10x100 / 10x120
8x100 / 10x125

Reverse Grip Bench
10x185
10x190
10x190

Isolation preacher curls!!!
10x100
8x110
6x110
6x110

tri push down 1 pully
12x130
10x130
10x140

Hercules Curls
12x70 ea
12x80
8x90

Tricep Cable Kickbacks - I KNOW. BUT THEY GIVE ME SOME SOLID WIDTH!!!
15x30 ea
15x35 ea
15x40 ea

Today was just a good solid day. The more I improve on the tris, the more my bench goes up. Next arms day I am going harder on the tri's, looking for something for some more mass and bulk in the back - my bis are having trouble growing, although the weights are getting pretty heavy. Just another plateau...

ChandlerXJ
08-07-07, 8:20 am
Back and Shoulders last night. A solid workout, I'll highlight the highlights...

dead lift -
315 x 10
355 x 6
355 x 6
370 x 2

on my way to 405, 4 45 plates, 45 bar... really pumped for this because I don't use straps. I haven't even tried WITH straps. I know that training without straps is without a doubt the only way to make sure you're working your forearms and grip.You should see how beat up my hands are.

Shrugs-
275x10
295x10
295x10

on my way to 315 with shrugs, my strategy of starting heavier is going good, although I pretty much banged out 295 no problem, I don't know what it is, but I am going to be able to bust through this.

In 2 to 3 weeks, my deads will be at 405, shrugs will be at 315, bench will be at 275. That's my goal.

Also, I already put on 5 more pounds since I started my diet change. I upped the carbs and it's filling out nicely, still lean as hell too. Real Gains is doing the work at night.

My goal was to hit 200, but thats not good enough. 220, Jan 1. That's it.

I am competing next year, I have to. I owe it to myself. 230 by March.

Now I just gotta refine my split, and figure out how I am going to focus my energy.

ChandlerXJ
08-08-07, 9:00 am
Abs and Cardio. It's funny, abs and cardio has to be the worst day of anyones week. I am starting to like it though, because I have honed in on a good plan that is kicking up some good results. I need to learn more ways to pack on some serious weights to these movements.

Sitting rope crunches - sit backwards on the back pull down machine - works awesome, I think this can be where I can start moving some very heavy weights with some serious squeezing. Did a buncha these.

Standing twists - set pulley in the middle, do some heavy weight twists.

Serratus crunches. I did these with plates last night instead of db's, well see how it works out.

I donno, I need to find some movements that are comfortable, that I can throw some mad weights on.

One reason why I hate ab day is that it's uncomfortable, sit ups don't feel good, I feel like it's just not working. I donno....

ChandlerXJ
08-09-07, 9:38 am
Ok, so my split is officially changed. here is how it will look over a span of 2 weeks...

1. Chest
2. Legs / Abs
3. Off / 20 Min Cardio
4. Bi's and Tri's
5. Back and Shoulders
6. Off / 20 Min Cardio
7. Delts / Traps
8. Chest
9. Off / 20 Min Cardio
10. Legs / Abs
11. Bi's and Tri's
12. Off / 20 Min Cardio
13. Back and Shoulders
14. Delts and Traps
15. Off/ 20 Min Cardio
16. Repeat day 1 (16 days because this is staggered)

Last night was chest. I don't know what is going on, but I can't stop gaining!!!

Flat Bench
4x135
10x225
8x245
6x245
1x270

Incline dumbbell bench
10x90
10x90
10x90

<--I didn't go to 95 or 100 here because my elbows hurt really bad for some reason, and I didn't want to push it.

Press Machine - hits the lower and middle
10x345
8x365
6x365
2x365

Low Pulley Flies

this was a new, weird machine, if you put it on "12" it was mad heavy? I donno how this one worked...?

Look for a more complete chest routine next time- it's been an exhausting week.

violator
08-10-07, 6:24 am
Yo,
Nice log bro, some serious poundage on the upper body, good lifts!
Nice 2 c uve given legs their own day, just make sure u do the abs 1st, cause if ur bombing legs hard, the glycogen depletion will leave u with min energy after ur done. also abs 1st warms up the core nicely 4 squats. Whats ur leg day routine look like?, i can reccommend squats, & lunges n romainian deads were recently pointed out 2 me by other cats & they were on the money, that shit kicks!
Good luck with ur goals brother, will be interesting to watch the progression...
oh yeah, what band were u in??

peace

ChandlerXJ
08-10-07, 9:17 am
I was in Dead Legend. You can check them out on myspace.com/deadlegend - they've been on the warped tour all summer, if I didn't quit, that would have been me, also, that would have been me minus 50 pounds of muscle haha.

I did legs last night man, it was stressful on the body to have its own dedicated day, something I have never done.

Started off with some leg presses
10x500
8x550
6x550
20x300 (this set really set things over the edge, a good drop though, great burn)

Moved onto the seated calf raises
10x185
10x185
25x100

Dedcided to throw some ab work in here...
Seated cable crunches, heavy weight
Serratus Crunches with weight
Hanging leg raises with weight

Squats (as I got heavier I felt a irritating punch where my abs V cut, sort of left of my belly button, I haven't done squats in about a month and a half, so I will just consider it that. Also, When I squat, I squat low, I am basically wiping my ass on the floor. They're not pussy squats, I just need to get them going heavy.

12 x 175
10 x 225
6 x 225
3 x 245 (felt the pinch real bad, had to stop)


I need some more leg work, I want to learn some bb or db things I can do because when I get to school, we're very limited with out machines we have, unless they updated the gym this summer.

Let me know if you guys have some ideas...

Also, I got to figure out enough shit to do on lat/traps day....

MickMars
08-10-07, 11:00 am
hey bro,

I'm just curious, what instrument do you play? *sorry for being off-track here*.

ChandlerXJ
08-10-07, 11:13 am
I play guitar. those were the days - I should post some pictures up of me playing. it's shocking to see how I looked on stage last year, then to see what I look like now. All of the songs on their myspace I play in all of them. I was replaced by my guitar tech.

ChandlerXJ
08-13-07, 8:26 am
Wow, I had a long ass weekend, too busy guys!! What did I miss posting here... hmmm... a cardio day friday, arms on saturday, back and shoulders yesterday.

Cardio was good. Nuff' said.

Arms was great. I am doing crazy weight on my BB curls, flat bar. I'm hitting a max of 135 for 1, and I'm thinking I am gonna keep it there, and start super setting in like 65 or 85 pounds - I read an article that said for more size, do some sets with very light weight, flex the entire time... well see, I'll give it a go.

Tri's are looking good lately, still trying to find that one lift that really gets the mass growing. More weight on the reverse grip bench?

Back and Shoudler was the best day of the entire split so far. A lot of guys from the high school football team where there and they were all asking me questions about why I was doing dead lifts without straps and stuff. I just kinda laughed and said I guess I never thought about it - however, I feel like using straps is cheap - I could easily add 100 pounds to my deads with straps. I actually showed a few of the guys the rocky presses and helped a few with some squats. It was a lazy sunday at the gym, relaxed, but I blasted the shit out of my back.

there was some kid there benching with uneven weight on purpose, it looked rediculous. Then, as if it couldn't get any more nutsier, the put a big green ball in between his feet and was doing leg lifts while uneven benching... granted this kid was benching 15 pounds on one side, 0 on the other, and the ball was big and green, it still looked like he either was doing something right or he just read a really terrible article in M+F. After that he benched with about 135 each side, even, with the ball.

Anyways, today is cardio, I'll keep it real.
Tomorrow is lats, traps - very excited for this new day... suggestions?
Wednesday... CHEST babyyyy

darkside64
08-13-07, 8:40 am
haha the crazy things people do at the gym. amazes me. Well for mass for the triceps basically try a movement that will let you use a ton of weight. Like dips, seated dips(excellent exercise), skull crushers, or close grip bench. Im sure you know that already. especially seated dips with a weight on your lap are awesome for building sick tris. Peace

darkside64
08-13-07, 8:44 am
oh by the way bro. How did you get into lifting and shit. When I think of someone in a band. I think of tight jeans, funny haircut, and girl shirts with 12 inch bis stickin out. You obviously do not portray that image, and are obviously interested in the animal way. please do tell, lol

ChandlerXJ
08-13-07, 8:54 am
oh by the way bro. How did you get into lifting and shit. When I think of someone in a band. I think of tight jeans, funny haircut, and girl shirts with 12 inch bis stickin out. You obviously do not portray that image, and are obviously interested in the animal way. please do tell, lol

It was a weird thing. I did have the tight jeans, funny haircut, but my bi's were more like 14 inches... hahaha.

Well when I first started playing guitar, I was in a pop-punk band, and we would play skate parks and BMX shows and comps and stuff, it was like a mini-sum41 or something, but the thing was, right after we played, we hit the jumps and rode with the guys, I was always an active kid. BMX dirt jumping was my jam. I always had a good build.

In high school, before I got serious about music for real, before Dead Legend, I went to the gym here and there, just kept a lean body, but not skinny skinny, like a nice size, comfortably healthy. I did also play football from 5th grade til' freshman year, after that, guitar was my main focus, music, everything. I was a line backer, so you can imagine a normal build for a 16 year old - this was just when lifting began, for a 9th grade football player.

In dead legend, our drummer TJ was always into fitness, he was an amazing basketball player, an amazing golfer, he had a perfect body, this dude was just straighted jacked and toned. We would hit the gym together after rehearsals just to get stress out and talk - we literally had nothing else to do. After a year or so with Dead Legend, I was kinda noticing I wasn't fitting in, I wanted to do something more, I wanted to tour more, I wanted to make more money, and it wasn't happening with the band, so I left so I could get into college.

As soon as I quit the band, I had to occupy my time with other things, so I got back into lifting, but this time it was pretty serious. Usually, when I get into something, I get into it. I got a trainer to show me the ropes, because all of my other friends were too good to honestly show me the basics. My trainer became a good friend of mine and we lift together every once in a while.

After I had the basics I just started hitting it hard. I can't believe I used to weigh 150-60, I mean, now I'm pushing 215? I love it.

I donno man, just because someone is into something like music doesn't mean they should be limited. Lifting kept me happy, even when I wasn't into it. Now, it's my life, and I'm glad. However, I always think if it can work the other way... can I still be a musician in a modern rock band while still being jacked? or is it just not gonna happen... I think it could, but I sure as hell wouldn't fit in with Dead Legend, those guys are twigs man!!! haha

violator
08-13-07, 8:57 am
oh by the way bro. How did you get into lifting and shit. When I think of someone in a band. I think of tight jeans, funny haircut, and girl shirts with 12 inch bis stickin out. You obviously do not portray that image, and are obviously interested in the animal way. please do tell, lol

HAHA...lol...

chandler, nice bro, keep it up. But with legs brother, i think u need to check out a real workout, something like this a try....

3x10 leg extensions(to pre-exhaust muscle)
5x5 back squats, (pyramid the weight up)
3x10(each leg) BB lunges, with BB similar to back squat, but lunging forward on alt legs...
3x10 leg press(u got this part down)
3x10 1 leg extensions to failure

3x10 lying ham curls (pyramid the weight up)
3x10 Stiff leg deads (pyramid the weight up)

if you can walk by the end of that, then u aint done it hard enuff....
or u could check out darksides routine if u really wanna pump ur legs up, that dudes volume is intense...

peace

ChandlerXJ
08-13-07, 12:12 pm
hey that looks really good, i'm not to familiar with using deads for legs, but i'll look it up. last week was the first day doing legs on its own, and I knew I needed more. really cool man thanks.

violator
08-14-07, 7:16 am
hey that looks really good, i'm not to familiar with using deads for legs, but i'll look it up. last week was the first day doing legs on its own, and I knew I needed more. really cool man thanks.

no sweat bro, just started used Stiff leg DLs this week myself, man, they kick ass brother, i cant even sit on the shitter properly 2day..lol....Theyre performed similarly to DLs, but keep ur feet shoulder width apart, & legs 98% straight,(not locked out, saves the joint) & then pick the weight off the rack & let it slowly pull u down so the bars at knee height, then explosively pull it up, keepin it close 2 ur body & lockout with the shoulders back at the top of the movement....these kill me....
With the weight ur moving 4 upper body, u should see good progress with ur legs by puttin em first & prioritizing em, ull have some gnarly tree trunks in the near future bro....keep at it...

peace

ChandlerXJ
08-15-07, 8:34 am
traps and lats was good, I am going to tinker with it until I find the niche. I figured today I would judge by how much pain I was in if the workout was good. Still, I need some more lat mass building... hmmm

Heavy ass BB shrugs
BB Rows
Snatches
Pull ups (weighted)
Culter flys
straight arm push downs
upper pully lat crossovers


Chest today, new max today hopefully

ChandlerXJ
08-16-07, 1:14 am
Chest today.. I hit personal bests today. It was an awesome day.

Flat bench, 275 x 3, no problem... I am going for 300 by september, at this rate, piece of fucking cake.

Got back into decline bench today, 225x12 no sweat, 250x10, I can keep going.

Incline db presses, started at 90, a huge fucking body builder who I see all the time there came up to me and said "YOUR A FUCKING ANIMAL, GO FOR 100 FOR 3 SETS MAN!" - I ponied up and him and all his HUGE fucking bros came over and they were impressed I banged out 3 consecutive sets of 12. I was ripping it up, WE NEED HEAVIER WEIGHTS!

I donno, just an amped up day. Cardio and abs tomorrow. Gahhhhh.

violator
08-16-07, 3:45 am
Chest today.. I hit personal bests today. It was an awesome day.

Flat bench, 275 x 3, no problem... I am going for 300 by september, at this rate, piece of fucking cake.

Got back into decline bench today, 225x12 no sweat, 250x10, I can keep going.

Incline db presses, started at 90, a huge fucking body builder who I see all the time there came up to me and said "YOUR A FUCKING ANIMAL, GO FOR 100 FOR 3 SETS MAN!" - I ponied up and him and all his HUGE fucking bros came over and they were impressed I banged out 3 consecutive sets of 12. I was ripping it up, WE NEED HEAVIER WEIGHTS!

I donno, just an amped up day. Cardio and abs tomorrow. Gahhhhh.

Good job.....

ChandlerXJ
08-16-07, 7:56 am
Thanks, I think next week I am going to see some serious gains man, it's just been going that way, hasn't stopped.

rockyIV
08-16-07, 10:29 am
Ok, here is where my journey will be. I used to be in Dead Legend, look em' up on myspace. That's right, I used to wear tight ass pants, eyeliner, and have long hair. Oh? You wanna say something about that? We were on the road for a lot of my high-school career - played with hawthorne heights, acceptance, panic! at the disco, fall out boy, anberlin, kill hannah, I was touring, at 17,18.19 years old, then college hit. I had to do something with my life - it was fun on the road, but I didn't see a good future in it. I'll post pics at the end of my journey, maybe a retrospect.

By the way, when I started training at 17ish, I was so busy with the band and doing school online that I had to lift at 4:30 AM. It was brutal.

So here it is, 3/4 years later... 40 pounds heavier, I live for the gym. I do my work at school - I lift. I don't drink, I don't party - in fact, I get shit for it every day, but every beer I don't have is another .10th of a pound I can gain.

My journey starts tonight - 190, on the way to 200.

I like your dedication bro, keep it up

simpleguy
08-16-07, 1:53 pm
sup bro, been watching your log, I really appreciate your dedication to the iron... great to be here with you, hit it hard

ChandlerXJ
08-17-07, 9:11 am
Thanks guys, I never miss a day.

Yesterday, cardio day. I busted my ass, nuff' said.

Tonight is legs/abs - I gotta hit the gym after a half day at work, 1 PM rather than at night, I got a lot of family stuff going on. I have pretty much 1 hour to do this, so I gotta work out fast and hard. It's gonna be a puking day for sure.

ChandlerXJ
08-19-07, 2:45 am
Yesterday - LEGS.

Amazing session, pressed 600 for 10, knees to nipples, no pussying.

Had someone tell me that they added dead lifts to their split because I inspired them... "These are chandler inspired deads..." - except I dead raw, and he dead straps. What are your thoughts on straps here anyone?

TODAY - ARMS.

I don't know what is happening. My strength is going through the roof. I need videos of this madness so someone besides my lifting partner believes me.

I curled 135 on the flat bar today, for a solid 3 - the fourth was a terrible rocky 5 style shit curl. Again, a new max. Again, will this ever stop!??!!!?

I am closing in on the 190 lb pushdown on the 1 pulley, after that, I don't know what the fuck I'm gonna do.

I need to get back into dips, and then put small children on my feet.

I can't wait to get back to philly and keep this going. Bulking baby!! Nevaa Stop.

Riesjs
08-20-07, 6:02 pm
IMpressive workouts bro. How are the goals comming along?

ChandlerXJ
08-21-07, 12:45 am
back + shoulders

My bulking has been insane. I made some "Channy Jug" Tonight.
8 glasses of milk
2 bananas
6 tbs peanut butter
1 cup ice cream
8 scoops (200 g protein) of zero carb protein

AMERICA FUCK YEAH.

Hit 405 on deads for 1.5 today, .5 was assisted, little nudge.
Rocky pressing/overhead pressing 195 today.

I am a machine, all because of you guys.

I can't wait to jump on the scale in the next month and see... 220.

ChandlerXJ
08-22-07, 8:16 am
traps and lats.

totally skipped 315 on shrugs, hit 365. I used straps, which I never do, because my hands were really raw from dead lifting yesterday.

my upright rows are getting really strong- I haven't been able to go up in weight in this over the past few months because it bothers my wrists and forearms - however, I was doing 135 for 10, so I think I am ready to move up and on.

various other shit going on, i am still refining this day... working on mass baby.

Cardio today, and a well deserved 3 hour nap... ughh.

Riesjs
08-22-07, 4:23 pm
Maybe try the ez-curl bar for uprights?

ChandlerXJ
08-24-07, 9:32 am
cardio the other day was gay as usual - but whatever.

last night, I brought a younger cat to the gym for chest.

He tried being a hero so we ended up doing like 6 sets of flat bench. I'm working up to 315, so I went way too heavy way to fast, not expecting to do more than 3 sets, but he kept pushing me.

by the time we hit incline db presses, I was just shot - still got 100's up, last set was just, lets not talk about the last set haha.

showed him some lower cable incline flyes, those were solid, getting a good pump.

upper chest press machine is growing a bicep on my upper chest, love it.

decline bench - at this point I could barely move, so 2 sets.

next time i go with him I gotta keep it 3 sets, 3/4 movements - we tried to be all badass, not even worth it. I woulda got a better workout with flat, incline, decline, all heavy 3 sets of as many as possible.

krazyassmexican
08-24-07, 9:45 am
cardio the other day was gay as usual - but whatever.

last night, I brought a younger cat to the gym for chest.

He tried being a hero so we ended up doing like 6 sets of flat bench. I'm working up to 315, so I went way too heavy way to fast, not expecting to do more than 3 sets, but he kept pushing me.

by the time we hit incline db presses, I was just shot - still got 100's up, last set was just, lets not talk about the last set haha.

showed him some lower cable incline flyes, those were solid, getting a good pump.

upper chest press machine is growing a bicep on my upper chest, love it.

decline bench - at this point I could barely move, so 2 sets.

next time i go with him I gotta keep it 3 sets, 3/4 movements - we tried to be all badass, not even worth it. I woulda got a better workout with flat, incline, decline, all heavy 3 sets of as many as possible.

bad ass bro
i feel u about cardio bro i hate it
but we gotta deal with it

Riesjs
08-24-07, 3:51 pm
Some people it takes 3 sets, other take 6, do what works for you bro. Maybe even a compromise between the two, like 4 sets.

ChandlerXJ
08-25-07, 1:42 am
WHEELS today, or Friday for that matter... it was insane.

Me and my partner went with the young cat from yesterday - kid has a lot of heart, he is gonna try out the program see how he likes it.

It's the best when someone shows up for legs day and they've never done a legs day - it's always a shocker.

I planned abs with legs but I am going to do abs on cardio day now, just because legs is too hardcore.

leg press
8 plates x 12
10 plates x 10
12 plates x 10
12 + 2 25's x 6

Seated calf raises

Ham Curls

Calf raises standing

Squats

Finally, I am getting up into the mid 200's, my squats blow shit, but to day, I was ripping them out perfectly... saving it for the end also hinders heavy weights. If I did squats first I could squat 315 for at least 1.

ChandlerXJ
08-28-07, 8:09 am
Back and shoulders.

Already posted about this, got a warning - I don't think my post was read clearly or all the way through.

whatever

Riesjs
08-28-07, 3:01 pm
Well, hopefully the workout went strong

ChandlerXJ
08-28-07, 4:34 pm
It was a great workout.

Tonight, cardio, abs, fores and calfs (aka odds n ends) (first week doing fores and calves every other day)

ChandlerXJ
08-29-07, 1:15 am
Nice work tonight, found out I won the real gains new flavor and the EAA new flavor, wicked pumped because I need this for my bulk and I think it will add a ton. Weighed myself on a digital scale tonight, one of those really accurate ones with memory... last time I weighted 197.3, two weeks later, I am now 202.8, so I have already made my first goal of 200 in one month, I am going for 210 in the next few weeks. I am packing some serious heat.

Tonight was great, hit a quick set of calf raises, forearm curls behind the body, forearm grip regimen (100 lb, 150 lb, 100 lb, 200 lb, 100 lb, 250 lb, 100 lb, 250 lb, 100 lb - each x 10 then upside down grip x 10), and did some tri reverse grip pull downs, just to stimulate some extra growth. Abs was good. Cardio was *****.

I am really motivated about hitting 202. I'm sure after bathroom and whatever it's a solid 200, but I think I could pack on 10 more pounds in 4 weeks. I am training so hard and so smart, my supplement timing is key. Part of my success is getting up at 4:45, I can get a meal in right away, and that way, I can eat more, if I was waking up at 11, I would be missing out on 2 meals.

I am on a high right now! Tomorrow is lats and traps and I am gonna hit them ridiculous tomorrow, I can't wait.

SOmeone suggest a good workout for tomorrow so I can do it in honor!!!

Riesjs
08-29-07, 4:10 pm
I got the RG's too, its gonna be a bomb flavor! congrats. Fores and claves are one of my favorites to do, easily pumped up.

ChandlerXJ
08-30-07, 9:29 am
Traps and Lats last night was good, finally hitting them hard enough to see some new growth.

Tonight is chest, going for 315x1 i think. I've learned that you just need to go for it.

Every other day I started doing what I like to call... Odds and Ends. Just certain parts I want to try to stimulate more progress with, I am thinking that the days inbetween this I should do an Odds and Ends with my other parts.

So, today, Odds and Ends 1, I will do 3 sets of one movement for

Calves
Abs
Tri's
Forearms (grips and curls)

Maybe on Odds and Ends day 2 I could do
Bi's
Traps
Lats
Shoulders

I think that it is just enough to get some growth kicking.

ChandlerXJ
08-31-07, 12:14 am
Tonight was ok, when I got home from work at 6, I was so tired from eating all day that I passed out, and when I woke up at 8:30, I was dead tired, but I would never miss chest day for the world.

I was really tried when I got there, practically sleeping, so the workout was solid, but I didn't go as heavy as I wanted to. I felt weak in my upper outer chest on my benching, I think if I can get this weakness to go away, I can be benching 315 in no time, at least for a few reps.

Odds and ends were good, my forearms are blowing up.

ChandlerXJ
08-31-07, 10:21 am
Tonight is gonna be cardio and odds and ends night II... I love this shit I invented, I'm working those muscles enough to get a little kickstart, well see how the weekend shapes up.

Going for 14 plates on the leg press this weekend, my legs are blowing up!

Riesjs
08-31-07, 4:18 pm
Its great to mix up the little stuff here and there, really get the chance to focus on those neglected body parts.

ChandlerXJ
09-01-07, 2:22 am
Friday was cardio / odds and ends II - pec dec, hurcules curls, lat extensions, shoulder raises

Saturday is legs / odds and ends I - abs, tris, fores, traps.

ChandlerXJ
09-03-07, 1:15 pm
Sunday was arms. my leg pain is still bad, feels like growing pains, so i decided to re-work my odds and ends split, now it is more organized, more bad ass, and it's going to really pump the shit out of my foundation.

The stuff to the right of the **** on cardio days is the odds and ends, just one/two sets of 12-15 reps of just one movement, for example on cardio day 1, I will do shrugs, pullups, and pec dec. Heavy weights, just getting alittle extra growth in between days.

chest **** abs
legs **** forearms
cardio **** traps and lats / chest
arms **** abs
back and shoulders **** forearms
cardio **** legs and arms
traps and lats **** abs
chest **** forearms
cardio **** back and shoulders / traps and lats
legs **** abs
arms **** forearms
cardio **** chest / legs
back and shoulders **** abs
traps and lats **** forearms
cardio **** arms / back and shoulders

ChandlerXJ
09-05-07, 8:40 am
Monday was cardio, and some pec dec work, I did a press machine too just to get some juices flowing.

Tuesday was back and shoulders - skipped the deads because of my leg issues, but I should be back in that by next wek.

Tonight is traps and lats and forearms.

Riesjs
09-05-07, 10:41 am
Dumb the one set, stick to two

ChandlerXJ
09-05-07, 10:43 am
Dumb the one set, stick to two

What do you mean?

Riesjs
09-05-07, 10:44 am
I cant type worth a damn, i meant to say 'dump' the one set, not dumb, reading it again makes me sound like an ass. Sorry bro.

ChandlerXJ
09-05-07, 10:47 am
so your saying on the day I do cardio / chest legs do 2 sets of pec decs, 12-15 reps, then 2 sets of calf raises or something.

Or... 2 sets, 2 chest movements - but I think that is too much, I just want enough stress to get the muscle going just a bit before the main chest day, or whatever day.

I'm thinking 2 sets, 1 movement.

Riesjs
09-05-07, 10:53 am
I agree, 1 movement 2 sets. I just think 1 set will not be benefitical enough.

ChandlerXJ
09-06-07, 9:16 am
Last night was traps and lats... good times. I left my straps at the gym about 2 weeks ago and I haven't gotten a chance to replace them - so I haven't been able to get past 315 on some solid shrugs, my hands are just too damn dry and blistered from deads to do this. I will have them by next week.

I did seated DB shrugs which were interesting, I felt that down my entire back, I really liked them.

Tonight is cardio, and 2 sets of 1 movement of tris, bi's, back, and shoulders - it seems like a lot, but this day only comes around every 14, so it's all good.

I'm gonna do weighted dips, hurcules curls, rocky presses, and maybe close grip pull downs. I'll keep it heavy and tight.

I can't stop thinking about cutting, I have gotten past my goal of 200, I probably am about 203-205 now, and it's all solid. I think I will try to hit up 210 by jan, and begin cutting then.

Me and some of the guys are starting a Zero Carb contest, Ox will be helping us out.

This cut will be my test run - if I can do this and be diced and sliced, I will be stepping on stage the first chance I can.

I don't really know what to do if I can't get ripped up. I am a big guy, solid, low body fat - but I have never seen ripped up abs, but I feel them underneath the skin and the small bit of fat. I gotta stay confident about this.

I can do this.

ChandlerXJ
09-06-07, 11:36 pm
tonight was 2 sets of 1 movement of tris, bis, back, and shoulders + cardio.

It was really solid...

hurc curls were heavy and tight, seated dips with 6 plates, close grip pull downs - super heavy, almost the whole stack!, and side laterals.

cardio. sucks. balls.

krazyassmexican
09-07-07, 9:48 am
tonight was 2 sets of 1 movement of tris, bis, back, and shoulders + cardio.

It was really solid...

hurc curls were heavy and tight, seated dips with 6 plates, close grip pull downs - super heavy, almost the whole stack!, and side laterals.

cardio. sucks. balls.

i hate cardio too but we gotta do what we gotta do

ChandlerXJ
09-08-07, 2:12 am
Interesting. I cleaned up my carbs this week - took breads out, pastas out. Stuck with rice and oats and a little juice and a little milk.

What did that do?

Well, I stepped on the scale... 204.8 ... and the BF is down. Wow.

I think it has to do with taking amino tech WHILE i workout. I've noticed that it's prolonging my endurance - for example today. By the end of the workout I USUALLY can't lift as heavy, today, that was not the case.

Flat bench
225 x 10
255 x 10
275 x 3 (solid no struggle)

Incline Press Machine

185 x 12
225 x 12
225 x 10

Pec Dec

235 x 12
255 x 12
275 x 12 (wtf?)

Declines - by this time I shouldn't be moving these weights, no way.
185 x 10
225 x 10
225 x 10


Did a solid ab session too. Rope crunches... Rocky Twists... Serratus Crunches.

LEGS TOMORROW LETS HOPE MY LEG PAINS STAY HOME.

ChandlerXJ
09-08-07, 10:30 pm
today was supposed to be legs. I woke up and decided I was going to do something I haven't done in a long time. I spent the day with my dad. Golf, lunch, costco, dinner, now were watching the sox get crushed.

Feels good, but no doubt, legs day tomorrow

ChandlerXJ
09-09-07, 11:33 pm
Legs day was solid... My leg pain is slowly going away, today it was till there but easily less bothersome. Now, its like 6 hours after training and they don't hurt much at all.

Started out with standing calf raises, heavy

1 warm up set on the leg press, 6 plates

squats - stuck at 225, my squats are really sucking balls, but I'm going ass to the ground so I guess it will be a struggle

Seated Calf Raises - got a nice stretch

Smith Machine Leg Presses, arnold style! This felt different, I was kinda just testing it, 6 plates felt like 8 on the other press, probably because the weight was over my fucking head!!

Hamstring curls, the kind where you're not laying down on your stomach

Light set of calf raises

solid...


Tomorrow night is arms night / abs - I am looking forward to it for sure, gonna go extra heavy on the weighted dips, and looking to curl that 135 5 times solid, the rest can be cheats haha.

I am firming up my supplementation into more mature, more economical regimen.

I am gonna stick with what works, no ingredient I do not need, just the straight up goods.

Animal Pak
Uni Liver
Amino Tech
BCAA bulk form
AAKG / OKG bulk form
Protein - real gains
Creatine Monohydrate

ChandlerXJ
09-11-07, 8:43 am
Arms day was good. For some reason, my legs and chest were so pumped up that I could barely get a solid arm pump until the middle of the workout. I think I should have warmed up with some light weights for a while.

BB curls - alternated sets of 135x2/3 with 95x12
Weighted Dips
Preacher Curls
Reverse Grip Bench
Hammer Curls - 80 lb , insane veins and pumps!
Reverse grip pull downs

1 set of abs, rope pulldowns, I was beat.

Back and Shoulders tonight... I don't know if I am going to dead, my legs are almost back at 100% and I'd rather not chance it.

ChandlerXJ
09-12-07, 12:45 am
back shoulders forearms.

military presses are getting solid

did rows using a barbell, weight on one side, in corner, and instead of grabbing the bar I used a V thing from the pullys so i had a good row grip, already feeling that

db rows getting boring with 100 lbs, wish my gym went higher

lateral raises getting heavier, noticing the width comming through

I can almost grip the 300lb resistance grip shit, give me a month or two, I'll be reppin' it.

krazyassmexican
09-12-07, 11:42 am
back shoulders forearms.

military presses are getting solid

did rows using a barbell, weight on one side, in corner, and instead of grabbing the bar I used a V thing from the pullys so i had a good row grip, already feeling that

db rows getting boring with 100 lbs, wish my gym went higher

lateral raises getting heavier, noticing the width comming through

I can almost grip the 300lb resistance grip shit, give me a month or two, I'll be reppin' it.

it's funny me and u need dumbbells over 100lbs for rows

ChandlerXJ
09-13-07, 9:48 am
last night was a cardio / odds and ends night

2 sets each of...

pec dec, 3 plates away from stack, really helping my bench out

calf raises, slow, but they're growing

bicep curls 135 x 3, then hurcules curls for 2 sets - forearm pain...

close grip bench - haven't done these in ages

cardio quick

tonight is traps and lats, I'm excited.
tomorrow is chest, I'm excited.
saturday is cardio.
sunday is legs, I'm excited.
monday is arms, I'm excited.

krazyassmexican
09-13-07, 9:56 am
last night was a cardio / odds and ends night

2 sets each of...

pec dec, 3 plates away from stack, really helping my bench out

calf raises, slow, but they're growing

bicep curls 135 x 3, then hurcules curls for 2 sets - forearm pain...

close grip bench - haven't done these in ages

cardio quick

tonight is traps and lats, I'm excited.
tomorrow is chest, I'm excited.
saturday is cardio.
sunday is legs, I'm excited.
monday is arms, I'm excited.

quick and sweet
keep it up brother

Roland
09-13-07, 7:21 pm
last night was a cardio / odds and ends night

2 sets each of...

pec dec, 3 plates away from stack, really helping my bench out

calf raises, slow, but they're growing

bicep curls 135 x 3, then hurcules curls for 2 sets - forearm pain...

close grip bench - haven't done these in ages

cardio quick

tonight is traps and lats, I'm excited.
tomorrow is chest, I'm excited.
saturday is cardio.
sunday is legs, I'm excited.
monday is arms, I'm excited.

Good job bro, keep training hard.

ChandlerXJ
09-14-07, 8:42 am
traps and lats - schmoke and a pancake

shrugs - did one under one over grip, cuz i lost my straps... is this legit?
315 x 3 sets, I can go heavier, my arms have been tight lately though, so taking it easy and slow

wide grip push downs

cutler flyes

wide grip pull downs

seated shrugs

25 pull ups, working for 50, then adding weights

high cable X flyes? I donno, the thing for the ol' lats!

Usually I get some trap and lat work in on back and shoulders day, this day is just to promote some growth, no big thing.

some ab work.

Tonight is chest baby!!

I'm gonna keep it simple tonight

flat bench
incline bench
decline bench
pec dec

violator
09-14-07, 11:40 am
nice bro, solid progress being made here, keep it up....

peace

ChandlerXJ
09-14-07, 9:53 pm
solid ass chest blast today, keeping it tight, solid, and heavy , but not too heavy today - no spotter.

Flat bench, still stuck on 275 x 3 on the last set
Incline bench 225 max, 2nd week doing this.. I'll get there.
New weird X flyes for upper chest...?
Decline bench 225 x 12 x 4 sets, quick and pretty

forearms later when I'm watching the boob tube.

I'm feeling a wider grip lately, index finger on the grove.

Jimmy
09-14-07, 10:01 pm
hey man, looking good, i saw you mention you can almost get the 300lb grip thing, what kind of gripper things are you using, i got "heavy grips" and man their 300lb, this is a monster bitch, you strong as hell. lol

ChandlerXJ
09-14-07, 10:20 pm
hey man, looking good, i saw you mention you can almost get the 300lb grip thing, what kind of gripper things are you using, i got "heavy grips" and man their 300lb, this is a monster bitch, you strong as hell. lol

heavy grips.

I'm doing them tonight...

I've had them since maybe May? I've been getting more consistent with training them. Once I'm doing the 300 for reps I'm gonna be really happy. I've had strong forearms since I was a little kid, I'm hoping it will boost the bench / deads... keep it up bro, just remember to use the 100 every other set to get a good stretch in there.

let me know how your progress is going

Jimmy
09-14-07, 10:33 pm
ya i really like training with those, they have helped immensly, my hands and forearms feel a lot stronger. first time out of the pack i couldnt even close the 100 once. now i got the 200 for 2-3 times, but i love the sick pump it gives you, my wrists look like a road map with all the veins popping out after a workout.

simpleguy
09-15-07, 3:39 pm
solid ass chest blast today, keeping it tight, solid, and heavy , but not too heavy today - no spotter.
Flat bench, still stuck on 275 x 3 on the last set
Incline bench 225 max, 2nd week doing this.. I'll get there.
New weird X flyes for upper chest...?
Decline bench 225 x 12 x 4 sets, quick and pretty
forearms later when I'm watching the boob tube.
I'm feeling a wider grip lately, index finger on the grove.

good w/o bro, hope you'll bust through this plateaus soon, stay focused

ChandlerXJ
09-17-07, 12:59 am
skipped the gym saturday, it was cardio anyways. Had to do some packing up for school, and i got to see some old friends I haven't seen in years. It was good, everyone couldn't believe how big I got, it was good to hear.

5 seperate people said stuff, so I was feeling pretty good.

today - sunday - was legs. Hit some heavy calf raises, hit up the smith machine for leg presses, feeling 8 plates, it's a lot different when your back is getting pounded into the ground, and the plates are directly on top of you, not being pushed up an incline - gravity def takes it's toll on that one. hit up some ham curls and then squats. I decided to go back to the beginning with squats. I hit about 10 sets of 10 with just 135, all the way to the ground, making sure my form was perfect, stopping at the bottom for a good 3 seconds and digging all the way up. Finished off with 1 solid set of 10 at 225, keeping the solid form and keeping it steady and consistent. I figure if I work on the form and bring up the fundamental parts of the squat, I'll be back on track to hitting ass to ground squats of 405.

Squats were never my thing, but I got 6 months of training at school to make it happen. Then, I'm back to co-op here for 6 months, then back at school for 3 straight years.

this week should be good, no work, just getting ready to get back to illadelphia

ChandlerXJ
09-17-07, 10:24 pm
today was arms. keeping things simple.

bb curls - did a ton of sets, anywhere from 135 pounds to 65 pounds, all sorts of grips, just keeping things pumped and simple, don't feel a need to get crazy these days - simple works and i'm blowing up.

weighted dips - my tri's are crawling from the grave baby, got a bag full of weights and hitting it hard!

hammer curls, 70's 75's 80's 85's, solid... getting some thick ass guns.

close grip bench superset with close grip REVERSE grip bench - feelin' it...


tomorrow is cardio and some odds and ends, maybe a little chest, maybe a little legs...

ChandlerXJ
09-17-07, 10:32 pm
7/26/07 - 190 lb
9/17/07 - 205.2 lb

+ 15.2 lb

54 days....

.28 pounds per day

7.71 weeks

1.97 pounds per week

Some might think that it's impossible for someone to do this, or that its at least 8 pounds of fat...

according to the bodyweight scale that tells me fat, my body fat has gone down 3%.

what can I attest this to?

Uni Liver
Amino Tech
Real Gains
Milk
M stack

Hard Work
Keeping things simple
Everyone's help on the boards
Determination
Consistency
My girlfriend allowing me to go to the gym every day and making sure I had balanced meals when we hung out haha...

krazyassmexican
09-17-07, 10:34 pm
7/26/07 - 190 lb
9/17/07 - 205.2 lb

+ 15.2 lb

54 days....

.28 pounds per day

7.71 weeks

1.97 pounds per week

Some might think that it's impossible for someone to do this, or that its at least 8 pounds of fat...

according to the bodyweight scale that tells me fat, my body fat has gone down 3%.

what can I attest this to?

Uni Liver
Amino Tech
Real Gains
Milk
M stack

Hard Work
Keeping things simple
Everyone's help on the boards
Determination
Consistency
My girlfriend allowing me to go to the gym every day and making sure I had balanced meals when we hung out haha...


dude ur looking good
and ur girlfriend
is a keeper bro!
congrats

Roland
09-17-07, 10:44 pm
7/26/07 - 190 lb
9/17/07 - 205.2 lb

+ 15.2 lb

54 days....

.28 pounds per day

7.71 weeks

1.97 pounds per week

Some might think that it's impossible for someone to do this, or that its at least 8 pounds of fat...

according to the bodyweight scale that tells me fat, my body fat has gone down 3%.

what can I attest this to?

Uni Liver
Amino Tech
Real Gains
Milk
M stack

Hard Work
Keeping things simple
Everyone's help on the boards
Determination
Consistency
My girlfriend allowing me to go to the gym every day and making sure I had balanced meals when we hung out haha...

Awesome freakin progress bro....simply awesome man...your hardwork is paying off for sure, keep at it bro.

violator
09-18-07, 3:26 am
hit up the smith machine for leg presses, feeling 8 plates, it's a lot different when your back is getting pounded into the ground, and the plates are directly on top of you, not being pushed up an incline - gravity def takes it's toll on that one. hit up some ham curls and then squats. I decided to go back to the beginning with squats. I hit about 10 sets of 10 with just 135, all the way to the ground, making sure my form was perfect, stopping at the bottom for a good 3 seconds and digging all the way up. Finished off with 1 solid set of 10 at 225, keeping the solid form and keeping it steady and consistent. I figure if I work on the form and bring up the fundamental parts of the squat, I'll be back on track to hitting ass to ground squats of 405.


now thats what i like to hear......

ChandlerXJ
09-19-07, 1:47 am
tuesday was cardio, started things off with a quick hit of the pec dec for 2 sets, 220 pounds... smith machine leg presses 6 plates two sets, nothing fancy, then 20 min on the bike.

today, wednesday, will be back and shoulders... deads perhaps...

hjayss
09-19-07, 6:27 am
ya i really like training with those, they have helped immensly, my hands and forearms feel a lot stronger. first time out of the pack i couldnt even close the 100 once. now i got the 200 for 2-3 times, but i love the sick pump it gives you, my wrists look like a road map with all the veins popping out after a workout.
we know you got killer meat hooks...lol...I love em the three hudred I WS LIKE A HALF INCH AWAY B4 i SOLD THEM TO A GUY AT MY JOB...

You chandler solid work going on you will get those three plates. We are gonna make sure you do no feeling like tossing the whole sta ku and down for reps...

ChandlerXJ
09-19-07, 10:28 pm
tonight was back and shoulders, finally brought dead lifting back into the mix, my legs felt good today, a tad sore, but hey, I gotta just do it, right? My legs were gonna snap so I took a good month off of deads I think.

Hit up some shoulder presses, figuring out what grip is better, so I just toyed with 155 for about 7 sets of 10, doing wide, medium, and mixed grips - I didn't have a spot, so I am just seeing where I need to grip to grow.

Deads - finally, put 315 on, I expected a little struggle - what I got was a set of 15, no problem, slapped 50 more lb's on, busted out 2 more sets of 12, put 30 more on, 385 for 2, I am getting there - just take it one step at a time.

Old school delt thing - some guy showed me this weird shit, you grab the dumbbell in your elbow knook, and just lift up your delts or some madness, it burned pretty good - this dude is a vet so I'll try it up for a few weeks, see how it goes.

DB rows - 100 lbs x 3 sets of 12... getting kinda boring, I Think I need to start doing BB rows this semester.

Lateral Raises - this is a good growth exercise for me, not a whole lotta weight needed to coax my delts into growing outwards.

Cable rows - I hate this shit, we don't even have this at school so I don't usually bother, but I felt like I needed another middle back thing.

Tomorrow is traps and lats - I think the whole seperate day for traps and lats is money, however, what do you guys think of having just a back day, and putting shoulders and traps on the same day? Actually, now that I am writing that, I think it's a bad idea, I'd be doing too much on one day.

Anyway, tomorrow is my last day in Massachusetts until the end of March. Of course I'll be home for 3 weeks on the holiday, so I'll unfreeze the account then.

March-Sept next year is a co-op so I'll be working 5-5 all over again for 6 months, then in Sept I'll be back in Philly forever.

I am looking forward to the Philly meet and hopefully I can find a solid gym partner this year.

Goals for the comming months...

Next Week - Change up diet to 1:1:1 - protein / carbs / fats

By X Mas - Weigh 220 - gain 15 more pounds of terror

Maintain my GPA of an amazing 3.9 +

Stay true to myself and fellow animals

Bench 315 for reps

Dead 405 for reps

Squat 315 for reps, deep, ass wiping reps

Believe in myself, my friends, my family

Find new friends who share the same values of me

Find a contest to set my mind to

Eat

Sleep

Eat

Eat

Sleep

Roland
09-19-07, 10:51 pm
Awesome job bro, very strong man...those are some nice goals bro...you will have no problem getting them bc you got a good head on your shoulders, keep it up bro!

ChandlerXJ
09-20-07, 1:39 am
Awesome job bro, very strong man...those are some nice goals bro...you will have no problem getting them bc you got a good head on your shoulders, keep it up bro!

Thanks for the support man, means the world

ChandlerXJ
09-23-07, 4:06 pm
Last thursday I had to freeze my membership, so I couldn't get to the gym until saturday here in Philadelphia. It was a good time, nice solid chest day.

Like I've been saying, I am keeping it simple. Bench - flat, incline, decline, then pec dec. I will work in DB presses every once in a while, but I am going for some mass and strength, getting the bench up for sure.

I am about to go hit legs... people here won't know what to do when I bust out leg presses on the floor via Smith Machine...

start the machine...

ChandlerXJ
09-23-07, 6:50 pm
today, the gym was sick... 10 plates on the smith machine - leg press, a guy came up and was like "shit man, I never thought of that!!" and we got to talking and he is a really dedicated lifter, he knew his shit, I am really excited to have met someone at school who is into it... I knew he was the real deal when he said, I don't got time for anything besides school and eating. I hope we become good friends, I need some more good people in my life.

On 12th and Arch in Philly there is a huge food market, like an entire block of rows and rows of fresh fruits, veggies, cheeses, milks, eggs, pultry, fish... everything, a body builders dream. It's like a new york market, but better. The stands all compete for prices so I was getting amazing deals...

2 pounds of fresh red potatoes, 1 dollar / pound...
yams... 2 pounds / 1 dollar
fresh cut chicken breasts ... 2.70 / pound - this shit was FRESH, still cluckin'!!

More updates soon, good mood brings good workouts.

ChandlerXJ
09-25-07, 12:13 pm
yesterday was a zero carb day, I figured I would do one every Cardio day to encorage a little fat loss, well see how that goes - I'll evaluate in a few weeks or so.

Today is 1:1:1 protein carb fat day, guns at the gym tonight.

I am eating as if I were 195 lean, that's wat I was told at my last bf
measuring.

Anyone else do zero carbs on Cardio days? I think 1 day zero 2 days high will work out pretty well.

krazyassmexican
09-25-07, 12:16 pm
are u gonna start ur cut already?

yeah i have cardio days on zero carbs LOL

ChandlerXJ
09-26-07, 12:20 am
nope, it was a one-day thing... back to 1:1:1 until january.

Hit the gym tonight, guns.

Drexel's gym is like a sauna, I've never sweat more in my life... I do wear sweats, a beater, and a long sleeve thermal, and a beanie, but whatever, it's how I roll. I don't care if I am a million degrees, I am comfortable in the sweats.

BB curls - 135 x 3 x 4 sets - people were like huh? curling 135?
dropped to 115, then 95, then bar, I must have done like 90 reps... it was a solid time

Weighted dips

Hammer Curls... for some reason the 80 lb DB here feel like the 90's at home... maybe I just need to get the groove.

Reverse Grip bench - again, people were asking WTF I was doing, as I lay on the bench with my head where your ass should be

Hurculese Curls, standard

Skull Krushers - used the bench, backwards again, again - more WTF's?

met some good people at the gym, looks like I might make some serious lifting friends...

tomorrow is back and shoulders... gonna dead 385 raw if my back feels up to it, people don't really go raw here, I keep it old school...

I think I might use the smith for the military presses, the military press station here is not facing a mirror and I rely on the mirror for my entire saftey on that thing...

Any philly animals who lift at drexel hit me up...

also, I invited 2 other serious BB to the meet, I donno if they will go, one just competed and one first, he is also the Drexel Bench champion, I think he put up 385? He is jacked out of his mind, his triceps are rediculous.

The other kid is a dedicated lifter who is super into it, he is looking really solid this year.

I am very excited.

Also, I like hitting the gym early. Now that I am at school, I am up at like 9 even if my first class is at 4, I am really on point here. I think Mon + Wed I'll hit the weights early, tues and thurs I'll go at night, unless it's cardio, and friday I have off so whenever I feel like it - same with the weekends.

Riesjs
09-26-07, 9:25 am
7/26/07 - 190 lb
9/17/07 - 205.2 lb

+ 15.2 lb

54 days....

.28 pounds per day

7.71 weeks

1.97 pounds per week

Some might think that it's impossible for someone to do this, or that its at least 8 pounds of fat...

according to the bodyweight scale that tells me fat, my body fat has gone down 3%.

what can I attest this to?

Uni Liver
Amino Tech
Real Gains
Milk
M stack

Hard Work
Keeping things simple
Everyone's help on the boards
Determination
Consistency
My girlfriend allowing me to go to the gym every day and making sure I had balanced meals when we hung out haha...

That is an awesome accomplishment!!! great work

krazyassmexican
09-26-07, 9:45 am
bad ass gun workout and yeah baby ur making the scale move

ChandlerXJ
09-26-07, 11:17 pm
today was back and shoulders. all I can say is that it was crazy

Dead 315 for warm ups... only hit 365 for 10 on the last, my back has been aching me so I need to rest it up a bit I think.

other highlights include sweating and working hard.

eating is very on-point...


tomorrow is cardio and a lil' arms and a lil' legs, but just 2 light sets of one exercise for each part. nothing spectacular.

Big Wides
09-26-07, 11:59 pm
nice fucking deads....sometimes the simplest workouts turn out to be big mass gainers in the end....looking good bro

ChandlerXJ
09-27-07, 7:32 pm
nice fucking deads....sometimes the simplest workouts turn out to be big mass gainers in the end....looking good bro

Thanks man, my back has been tweaking lately.

At first, I thought it was my kidney... but that's not possible, I was just sketched out. I think I am having massive cramps in the lower back, I am not stretching at all really, I really need to make that a habit, keep hydrated, and take the necessary measures to make sure every lift is a safe, smart lift.

That being said, I took today off from cardio, who cares, I'm on a bulk anyways... I think a day off from anything physical will do the body good.

Looking forward to traps and lats tomorrow, chest on Saturday.

I am loving my 2 on 1 off split though, I think it's working really well. I might even take out the odds and ends factor, I think I might be hindering growth actually, because it's hard to not go heavy when you want to on those cardio days.

DrewVR4
09-28-07, 6:16 pm
Nice intensity so far man, and don't sweat it if you miss a cardio session right now...Vinny in "Ask the pros" takes it REAL easy on the cardio on bulk, like almost none.
I do some incline treadmill work a few times a week for general health on bulk.

BTW, you ever meet Comeback Kid on the road? They rock live and in my headphones. I've seen most of the bands you mentioned at the beginning of your thread.

ChandlerXJ
09-28-07, 6:36 pm
Nice intensity so far man, and don't sweat it if you miss a cardio session right now...Vinny in "Ask the pros" takes it REAL easy on the cardio on bulk, like almost none.
I do some incline treadmill work a few times a week for general health on bulk.

BTW, you ever meet Comeback Kid on the road? They rock live and in my headphones. I've seen most of the bands you mentioned at the beginning of your thread.

Yeah, we heard a lot about those guys, they did a lot of european touring, we were actually trying to line something up with fuel on some weird reunion tour but that def never happened, we were going to play on a side stage.

Anyways. today was good, traps and lats. I need more free weight, old school movements for the traps and lats, I am trying to stay away from machines...

ChandlerXJ
09-30-07, 12:47 am
hit up chest today after breakfast.

next week I am going to start on the incline bench, then decline, then finish with flat, then I think I am going to bring the DB incline flys back, that really helped out the bench.

My next goal now is to hit 210, and to make every workout completely different than the next, you know, just do totally different movements and orders and grips each time. I need to get those last 5 pounds.

ChandlerXJ
10-01-07, 2:56 pm
Sunday was an off day.

Today was wheels, I trained with a new buddy I met, he is real chill. He is a MMA fighter, so he has strong legs, he is about 5' 6'', he was ripping it out man, I am beat keeping up with him!

Leg extension warm up 100 lb x 20

Inverted Leg Press - SMITH STYLEE
Warm up, 4 pies x 20
6 pies x 12
8 pies x 12
8 pies x 12
8 pies, 2 25's pies x 8
2 pies x 20
8 pies x 6

Lunges with 50 pounds in each hand - first day doing these
2 sets of 20 each leg... wow, talk about rubber legs, I almost fell down twice

Leg Extensions
100 x 10
120 x 10
130 x 10

We had to cut the workout short because of classes, but next leg routine I will be doing squats, then I am moving calves to bis and tris day, and maybe chest at the end of back and shoulders day.

Wow, exhausted.

ChandlerXJ
10-02-07, 7:46 pm
guns today. probably the best guns workout so far this year.

BB curls heavy / super set with weighted dips

Over head tricep extensions, 100lb DB, next week I should just use 2 DB so i can go heavier, however that might have stability issues

Hammer curls heavy / super set with light hammer curls

one hand D grip cable pull downs

Standing DB curls, 50's, 55's, 60's

Skull Crushers on the flat bench with the flat bar

Roland
10-02-07, 9:28 pm
Awesome job brother!

ChandlerXJ
10-02-07, 10:22 pm
A lot of guys were asking me today about what supplements I take, I figured I would summarize it here...

Animal Pak, first thing in the morning, always.

Uniliver, at least 16 a day, but used to fill in protein needs each meal, for example, if my diet is calling for 50 g protein per meal, and my chicken is only hitting me at 44 grams, I'll take 5 or 6 Uniliver.

Amino Tech, 12 per day, 1 per meal starting after breakfast, then 1 every hour I am not eating. 6 during the workout. This is keeping my muscles from eating themselves. Amino Tech has solid sustain release so I am getting the goods all day strong.

BCAA Stack, 3 scoops before working out, 3 scoops immediately after. With the Amino Tech in my system, this blasts an extra dose of BCAA when I need it.

Universal Creatine, 1 scoop with breakfast, 1 scoop after workout.

Real Gains. I have 3 shakes a day, in between meals. 1.5 scoop of real gains during the day + 1.5 scoop IsoWhey + 2 tbsp peanut butter.

Iso Whey - see above.

Pump. for daaaa pump.

Every now and then, I will do a cycle of M-Stak, Stak 2, or Cuts, depending. Looking forward to doing a cycle of TEST in a few months, but I am cutting in January, so perhaps before then.

The products I know I can't live without are the uniliver and the amino tech, those products have propelled me into new grounds.

I take it simple, I don't go crazy with supplements, I take what I need and it works.




There's a lot of shitty product and shitty companies out there. Animal is not one of them, nor do they have any bad products. I've seen a lot of people try a lot of things, and none of them work.

I've seen the smart people look for what works, and it always leads to the big A.

DrewVR4
10-03-07, 1:57 am
guns today. probably the best guns workout so far this year.

BB curls heavy / super set with weighted dips

Over head tricep extensions, 100lb DB, next week I should just use 2 DB so i can go heavier, however that might have stability issues

Hammer curls heavy / super set with light hammer curls

one hand D grip cable pull downs

Standing DB curls, 50's, 55's, 60's

Skull Crushers on the flat bench with the flat bar

Stick w/ one DB for the overhead extensions. That one's a staple in my tricep work.

krazyassmexican
10-03-07, 9:20 am
what up homie?

ChandlerXJ
10-03-07, 9:39 am
today is cardio, i am going to go after class and take the afternoon to do my work and get ahead. class starts at 4. 4-6.

I can honestly say my arms are SORE AS SHIT today, something that never happens anymore... thank god to switching it up, I'm looking forward to some new growth!!

Riesjs
10-03-07, 3:35 pm
killer arms, nice stak

ChandlerXJ
10-03-07, 5:03 pm
my arms are still killing me mid day!

Today i hit calves, abs, fores (grips later tonight) and cardio.

I used the smith machine with a low chair to do seatd raises, feet elevated on plates so i coukd get deep. 225, 315, 405, 405, 12 each set.

Smith again for standing raises, 315, 385, 385, 405, 10 each set.

Serratus crunches with 45 plate / 2 45 plates, light set, heavy set for a total of 4 sets.
Seated rope crunches

Laying cable crunches

Reverse curls with 105 flat bar

Bike, low intensity for 12 minutes

Roland
10-04-07, 2:34 am
my arms are still killing me mid day!

Today i hit calves, abs, fores (grips later tonight) and cardio.

I used the smith machine with a low chair to do seatd raises, feet elevated on plates so i coukd get deep. 225, 315, 405, 405, 12 each set.

Smith again for standing raises, 315, 385, 385, 405, 10 each set.

Serratus crunches with 45 plate / 2 45 plates, light set, heavy set for a total of 4 sets.
Seated rope crunches

Laying cable crunches

Reverse curls with 105 flat bar

Bike, low intensity for 12 minutes


Great job Chandler!!

ChandlerXJ
10-04-07, 8:24 pm
Back and shoulders, did some different things today

Deads - working on getting reps solid for each weight brought up, next week I'll rep 335-355 for 10, until I plataue, then work up from there
315 x 10
315 x 10
315 x 10
335 x 1
355 x 1
375 x 1
395 x 1

Smith Military Press - Don't trust the regular press here, so I am gonna smith it for a while
135 x 20
185 x 10
205 x 8
225 x 4
225 x 4

Rows
3 sets of 10 with 100lb, going to start doing BB rows next week

Standing lateral raises with head on bench
25 x 12 x 3

Incline DB rows - first time doing movement, don't even know if it worked? lol
50 x 12
55 x 12
55 x 12

Reverse grip militar press, smith

135 x 12 x 3




I am using different movements each workout, I am looking to break through some plataues.

Traps and Lats tomorrow, can't wait.

Roland
10-04-07, 11:33 pm
Strong my brother, very strong!

ChandlerXJ
10-05-07, 6:30 pm
Since I changed up my diet to 1:1:1, I've noticed more definition all over my body, my abs are even starting to emerge, it's quite fascinating actually. I love how the body changes to what you can give it.

Today I went with my new buddy to the Reading Terminal Market to pick up some grub for the week... 4 pounds of chicken, 8 pounds of fish (tilapia), 6 pounds of red potatoes, 4 giant yams (one yam yields 3 meals of carbs, these things are on Animal Test obviously), and some bananas, and some grapefruits so I can add the juice to the water just for flavor and some citrus in my life.

Just hit the gym, traps and lats. Today was a highlightful day.

Lat pulldown, now I don't use straps because my grip kicks ass, I pull both sides down at once... don't know how the original weight is on the machine but I had 2 pies each side, then 2 pies and a quarter, then 3 pies, then 3 pies again.

Incline DB shrugs
100's x 12 x 4

BB shrugs
255
315
355
355
drop
315
255
135
135

each set was x 10

Wide grip pull downs

Cutler cable flyes

Pull ups, 20

Smith shrugs behind the back, narrow grip, 255 - I never do these, hopefully I feel them tomorrow

Tomorrow is cardio, abs, calves, fores.

Getting pumped up for the Philly meet, Traps and Lats falls on that day, hoping to get some pointers to get my traps growing tall.

ChandlerXJ
10-05-07, 7:33 pm
just got my FLEX in from the contest... I took a picture of all the supps, I'm figuring out how I can post it... you guys gotta see this...

Last night the scale read... 205.4

this is after a few percentage fat points dropped.

ChandlerXJ
10-05-07, 7:58 pm
the band days...

http://i17.photobucket.com/albums/b70/TheOmegaPi/solo.jpg

http://i17.photobucket.com/albums/b70/TheOmegaPi/stars.jpg

http://i17.photobucket.com/albums/b70/TheOmegaPi/show5-1.jpg

http://i17.photobucket.com/albums/b70/TheOmegaPi/Webster14.jpg

http://i17.photobucket.com/albums/b70/TheOmegaPi/Webster13.jpg

http://i17.photobucket.com/albums/b70/TheOmegaPi/fly4.jpg

Some of these is from a show with Panic! At the Disco, HelloGoodbye, and Acceptance in Hartford, CT

Another bunch is from a show at the Underground at the Palladium in Worchester with Kill Hannah

Just thought I'd share the past haha

Riesjs
10-05-07, 8:15 pm
that is awesome

ChandlerXJ
10-07-07, 3:28 pm
Did abs, forearms, calves and cardio yesterday, minus the cardio.

My calves are responding really well to what I'm giving them, with all the seated raises on the smith and what not, getting really good separation, especially my left calf, my right one is a little behind, not sure what to do about that.

Forearm training is paying off, had a few guys ask me how in the world I can pick up 315, 365, etc with my hands with no straps. Some guys can't figure out that I am rowing 100 lb db with no straps - I've never had it any other way.

Tonight I'm training chest with a new partner at the gym, should be good, every few days our schedules align and we can train the same thing together. I have a feeling he might undertake my 2 on 1 off routine soon, it's working out really great.

I'll update how that goes tonight.

Gonna start things off different for a few weeks with incline then decline then flat bench, rather than start off at flat. I gotta give that upper chest the new attack.

ChandlerXJ
10-07-07, 7:37 pm
Hit up chest today - man, training with a partner brings that shit on hard!

Also, heard someone yell "WRATH" to me today in regards to my shirt... turns out it was Baris from the forum... glad to meet a fellow animal, looking forward to the philly meet.



Incline DB presses - haven't done these in a while, expecting difficulty... but..

80's
90's
100's - no problem... next time, 100's x 3 sets

Flat Bench - really fatigued from the inclines...

225 x 12
275 x 4 - 2 heavily spotted
225 x 10
205 x 15
185 x 20

Decline Bench - if I start with decline, I think I could hit 315 for at least a few reps, maybe next week

225 x 12 x 3

Pec Dec - 225, 105, 225, 105

I stuck around and helped adam train tri's and abs... I got guns on wednesday so I didn't jump in...

We're looking for an upcoming contest to set our goals upon. We would most likley be in different weight classes, I would probably come in around 185-190 maybe more, and he would come in at 170 or more. Well see, this is gonna be sick.

barischeg
10-07-07, 7:40 pm
Wrathhhhhhhhhhhhhhhhhhhhhh

Roland
10-07-07, 7:44 pm
Yo, great chest day and cool pics, but why don't you post up some recent pics bro, so we can see what all the hard work and dedication has got you to? that would be some sick motivation bro..

Also, for calves, let me know if you wanna try the DC style calf workout, pretty brutal shit, that will get them growin...keep it up bro. Peace.

barischeg
10-07-07, 7:55 pm
big ass mofo take my word for it.

ChandlerXJ
10-07-07, 11:52 pm
big ass mofo take my word for it.

baris you're pretty fucking diesel yourself bro... next time our back days fall on the same day let's hit it up. Your bent rows were looking sick for real man, I haven't incorporated that style in a long time.


I'll post some progress pics in a week or so, I just need someone to take them for me.

I'd be interested in the DC calve training, I'm gonna need to get my legs up to par for next years show.

Roland
10-08-07, 12:07 am
ok...get under the weight let's say seated calf raises. Lower the weight slowly about 5 secs on the down. Now when you get to the bottom of the stretch, stretch it out for a brutal 10 seconds, then explode up(controlled of course) then repeat, try this for about 10-15 reps...it will hurt so don't use too much weight, lemme know how it works...peace

krazyassmexican
10-08-07, 9:22 am
ur having some bad ass workouts here bro
keep it up

barischeg
10-08-07, 2:05 pm
baris you're pretty fucking diesel yourself bro... next time our back days fall on the same day let's hit it up. Your bent rows were looking sick for real man, I haven't incorporated that style in a long time.


I'll post some progress pics in a week or so, I just need someone to take them for me.

I'd be interested in the DC calve training, I'm gonna need to get my legs up to par for next years show.

haha thanks man. definetely we ll hit up some back workouts or whatever body part. im gonna be doin chest either today or tomorrow.

Riesjs
10-08-07, 3:09 pm
another animal meeting in the making

ChandlerXJ
10-09-07, 1:12 am
Trained Wheels today... did the verticle smith leg press, 8 sets, 4 wide, 4 narrow, alternated each set.

Squats - ass to the fucking ground. I can't go heavy, so I gotta go deep. Like so deep people were like, "what are you DOING" I only hit 185 on the last set, but I go deep. If I go heavy, my back falls off. Working on it though. It will happen.

Lunges - wow

Hip Adducter thinggy dinggy - not just for vaginas

Leg extensions

Looking forward to training legs with AL and ANT SATURDAY!!!

Roland
10-09-07, 1:23 am
Universal leg day bro...killed it...gotta love em lunges. Damn bro, you are lucky that you get to train with Ant, say HI to them for me LOL. peace

ChandlerXJ
10-09-07, 12:57 pm
I've been keeping track of my numbers, weight and body fat since I got here. Morning + Night measurements, then I figured out averages for the week and stuff like that.

Since the first day I got to Philly, until now, I am up a little more than 4 pounds, and my body fat is down about 1%. 21 days and 4 pounds is pretty solid - but I mostly can attribute that to the diet change and eating on point. When I came here, I was a little down because the week before school I really sucked with eating because I was so busy.

I had the excel make a graph, and when the lines start to top out, I will adjust my diet accordingly. Probably adding 5 more caloric pounds to the plan. Right now I am eating as if my lean mass is 195, although the scale is telling me 204,205,206. Since the body fat is decreasing I know I am holding on to the lean mass and putting some more muscles on. So, if the graph starts telling me I'm not growing, I will eat for 200 pounds, which is 90 more calories, bringing me up to 3600.

I know I am bulking and everyone just says "just eat" but I am being very meticulous and it's paying off big time. I am putting quality food in my body and training smart, and hard - and resting big time.

Not drinking is accelerating my gains, big time.

simpleguy
10-09-07, 1:16 pm
Trained Wheels today... did the verticle smith leg press, 8 sets, 4 wide, 4 narrow, alternated each set.
Squats - ass to the fucking ground. I can't go heavy, so I gotta go deep. Like so deep people were like, "what are you DOING" I only hit 185 on the last set, but I go deep. If I go heavy, my back falls off. Working on it though. It will happen.
Lunges - wow
Hip Adducter thinggy dinggy - not just for vaginas
Leg extensions
Looking forward to training legs with AL and ANT SATURDAY!!!

solid wheel session bro... damn you're so lucky to train with them

ChandlerXJ
10-09-07, 10:28 pm
hit calves, fores, and abs today - its the off day, and that is how i spend it... every 2 days...


seated calf raises on the smith
**new to the list** seated forearm curls with flat bar
standing calf raises on the smith
behind the back curls
**new to the list** tibia on the smith... put the bar with 10's on the feet while standing on plates, lift the toes...

ABS
**new to the list** weighted plank
**new to the list** one arm dead lift
**new to the list** DB hip thrust
**new to the list** DB crunch

ChandlerXJ
10-10-07, 3:20 pm
just hit guns. After today, I decided I need a brand new workout, I need more size on my arms guys, all around.

Nothing too spectacular except this new addition.

**new to the list** behind the back tri press VIA smith machine w/ towel... (more weight than the DB's available)

I feel like I'm in an arm rut.

Riesjs
10-10-07, 4:22 pm
calf, fore, abe on extra day is awesome. Saw you posted about your arm rut, lots of good ideas there.

ChandlerXJ
10-10-07, 4:23 pm
yeah.. my off days are productive. I only call them off days because I'm not lifting heavy enough to call it an ON day, you know. I do hit the calves hard though, so maybe it shouldn't be an off day haha.

Riesjs
10-10-07, 4:31 pm
shouldnt bee able to bend your wrists either :)

ChandlerXJ
10-11-07, 7:16 pm
just hit back/shoulders

i love going heavy... who doesn't

nuff said.

ChandlerXJ
10-12-07, 7:53 pm
hit a little bit of lats and traps today, just to get warmed up...

starting a new rotation on monday with my new training partner adam, he should be on the forum tonight or tomorrow, look out for this cat, he is nuts. he will be coming with me to the meet tomorrow to train legs with al and ant.

we're gonna keep things solid and compound, trying to put on as much mass as possible. Finally, I will be utilizing a 100 percent off day... never did this, but hopefully I will see benefits...

16 day rotation due to 5 day staggering
Adam is deciding where abs, calves go
This is gonna be intense

1. Legs
2. Chest
3. OFF
4. Arms / fores
5. Back / Lats
6. OFF
7. Shoulders / Traps
8. Legs
9. OFF
10. Chest
11. Arms / fore
12. OFF
13. Back / Lats
14. Shoulders / Traps
15. OFF
16. Day 1

Currently, I am holding steady between 202-206. I am using Evan Centapani's 1:1:1 diet strategy, I am eating as if I was 195 lean, so I will start eating as if I am 200 next week if I remain at this weight, even though I know that is not the case. I just want to gain a few extra pounds while I am going heavy. Eating as if you are 5 pounds heavier equates to 90 more calories.


Tomorrow is the Philly Gathering, looking forward to meeting all of the animals.

Pics will def be up tomorrow...

Riesjs
10-12-07, 9:00 pm
pics will be awesome, body wt and fat % in check, food in, quality workouts out...great work

ChandlerXJ
10-13-07, 6:53 pm
Philly was amaazing, too tired to write about it now... pictures later.

ChandlerXJ
10-13-07, 8:22 pm
http://s217.photobucket.com/albums/cc11/ChandlerXJ/

Elite
10-13-07, 8:34 pm
Chandy, looking tonk!

Stuck in an arm rut??? Your guns are looking pretty impressive from what i see. Great pics, great team, great day. Keep it up bruv...

ChandlerXJ
10-13-07, 10:53 pm
Chandy, looking tonk!

Stuck in an arm rut??? Your guns are looking pretty impressive from what i see. Great pics, great team, great day. Keep it up bruv...

haha... yeah things have been slowing down, I get bad pains in my wrist joints? I've been told they are called hemotobins? I donno... my arms will get there...

ChandlerXJ
10-14-07, 7:07 pm
off day today...

just talked to adam (adambomb) and we're gonna be starting the new split tomorrow. first time taking 100% off day for me, should be good for growing.

gonna hit up body world in south philly this weekend, hopefully gonna get a small membership there, which would be banging, that place is a dream.

Stepped on the scale this morning, 206.7. If I can hit 215, I'm gonna freak out.

ChandlerXJ
10-15-07, 6:32 pm
first day of the new routine with adam...

hit incline BB first... hit 225 on the last set... nice
flat bench next... 225 reps, 275 for 1
decline DB... 90's, 80's, 90's... If we started with this, 100's would be key

seated calves on the smith
standing calves on the smith
both barefoot

standing calves on a barbell

solid day today...

might skip arms for a week, thats tomorrow, but I will be hitting abs no doubt...

Riesjs
10-15-07, 6:47 pm
philly...i am so jealous!

Roland
10-15-07, 9:15 pm
Good shit bro!

ChandlerXJ
10-16-07, 5:06 pm
Today is bi's tri's fores... but I'm not going.

Taking a week off of arm training. I feel like I need to let my arms settle for a week and a half before I blast the shit out of them next week.

Think about it. Since anyone has started training, they've kept arms as a staple. When you were a beginner and you worked in back or legs, you saw crazy gains after only a few sessions... arms and chest progress eventually slows... overtraining.

this break better kick my ass next week. I'm sure it will.

Tomorrow is an off day too... it's gonna be good.

Riesjs
10-16-07, 5:36 pm
itll be good rest, with back chest and shoulders, you get 'enough' as it is, itll burn when you get back into it!

Littlefry
10-16-07, 8:23 pm
solid looking workouts bud a true animal here, and props on the whole not drinking thing, i just cant seem to do it once a week i go out and get a good buzz on with that sweet beer, but since iam bulking i dont mind it as much although iam sure its hindering my gains a little here and there

ChandlerXJ
10-18-07, 8:21 pm
Back day today...

deads... hit 405x1 for the last set. My goal is to be eventually repping 405, but I don't think it's necessary for me to go up much higher for the time being. But you know how we work, once you hit one goal, there's always another one right around the corner.

lat pull downs

jesus pull downs... ask adambomb about those ones.

improvised cable rows

V grip close pull downs

Isometric extensions for the lower back

Calve raises

Seated calves

Tomorrow is gonna be tight, going to the market for the weeks food... then around 5 gonna hit shoulders / traps with adam

ChandlerXJ
10-18-07, 8:40 pm
I've gotten about 3 PM's about what my off season diet is. I decided to post it here so I could benefit anyone else interested. I do things like Evan Centopani, you can tell because our physiques are so damn similar... HAHA wtf... not yet.

Anyways, this summer, when I got really into the eating part of bodybuilding, I tried 2:1 carbs:protein with very little fat. This worked well, but I looked watery and honestly a little bloated and "fat". I had tons of energy during the workouts I had, but after eating, after work, and even early in the evening, I'd be so dead tired and sluggish that I just felt shitty.

After a few conversations with Evan, I decided to give fats a try. I decided to hit the 1:1:1 Carbs:Protein:Fats ... I've always been skeptical of fats because I was always told fats make you fat... not true. Not even close to true. What makes you fat is eating more calories than you burn.

Carbs are not essential. Fats are essential.

So, how did I work the diet out... I took my lean mass - Right now, I am eating as if I was 195.

To find how much protein you need you take your body weight and multiply it by 1.5... this would be 292.5, or 293 grams... Because protein is 4 calories per gram, this would be 1170 calories per gram.

Carbs are the same story as protein, so you take whatever you had for protein, and there are your carbs.

Finding fats can be a little more difficult. Take the calories for protein, and divide that number by 9 because there are 9 calories per gram of fat. You will have 1170 calories and 130 grams of fat.

So - 293 Protein / 293 Carbs / 130 Fats = 3510 calories per day.

Now, I decided to go with 3 solid meals a day, and 3 shakes. So divide everything by 6 to get what you need per meal. Piece of cake.




Now, meal by meal this is how it goes.

Meal 2, 4, 6:

8 oz milk, 1%.
2 Tbsp Natty PB - OR - 1.5 tbsp Extra Virgin Olive Oil
1 Scoop of Iso Whey
1.5 Scoop of Real Gains

Meal 1:

8 oz milk, 1%
3/4 cup of oats
1 can of tuna - OR - 8 oz Tilapia Fish
1/4 cup of almonds

Meal 3, 5:
2 medium sized red potatoes (8 oz) - OR - 8 oz of yams
8 oz of Steak, Chicken, or Fish
1.5 Tbsp Extra Virgin Olive Oil - OR - 1/4 cup almonds and .5 Tspn Olive Oil

To fill out holes in carbs, I'll add more almonds.
To fill out holes in protein, I'll add Uni Liver.
To fill out holes in fats, I'll add fish oil pills.

Sometimes, I tinker with things, just to make sure I mix it up.

Supplements:

1 teaspoon creatine monohydrate w/ breakfast
1 Animal Pak at breakfast

2 teaspoons AAKG pre-workout
1.5 teaspoons BCAA pre-workout

6 Amino Tech Caps During Workout

1 teaspoon creatine monohydrate post work out
1.5 teaspoons BCAA post-workout

6 Amino Tech's all day long, between meals

1 Animal Flex before bed

If I wake up to piss... 6 Uni Liver and 2-4 Amino Techs.


I believe in keeping things simple, old school, and original. Tired and true methods always work, so why get crazy?

I plan on taking a shake out and adding another solid meal. Eventually, I want to just have one shake post workout - That's all.

Hope this helps.

Pre-Contest diet is Evan's KETO diet... can't wait to burn PURE fat all day long...

ChandlerXJ
10-19-07, 8:54 pm
Just hit shoulders and traps with adambomb... shot the shit with Baris for a little too, he was pushing me for some drop sets with abs so I pushed him back with some drops on his rope pull downs.

Anyways.

Seated overhead shoulder presses - haven't done these in ages, hit 85 for 10 on the last set. I'm thinking I'll be able to advance pretty well in these.

Smith military press

Rear delt laterals

Front raises

Side laterals superset with behind the back shrugs

bb shrugs


it was a solid day, hot as fuck in the gym, but me and adam hit some poses, we're looking pretty solid, just gotta put more mass on...

barischeg
10-19-07, 10:23 pm
yeah dude, those drop sets were fun...

ChandlerXJ
10-20-07, 5:35 pm
rest and relaxation today... gotta love the 100% off days. I am feeling fuller because of them.

Haven't hit arms in about... I donno... 10... 13? days? It's gonna be solid when I hit them again.

Delts, traps, back, lats - sore as shit right now...

Tomorrow, hitting up body world with adam to get memberships and to train legs baby.

adambomb
10-20-07, 9:22 pm
im fuckin pumped for tomorrow. leg destruction. btw-we're starting with heavy squats

ChandlerXJ
10-21-07, 4:25 pm
last night went out with adambomb... we both enjoyed drinking diet 0 calorie, 0 sodium, 0 anything soda as well as indulging ourselves in protein shakes and bars while heavy drinking was going on around us. It was funny. It's great when you have a bunch of drunk fucks asking you how much protein they need to get bigger while they're chugging beer. I just say 3 more beers a night and you'll be bigger.

Baris showed up too, he hit the water as well, impressed with his social outlook and dedication.

I must say, when animals get together it's a good feeling - I don't feel so alone in my quest for world domination.

adam and i hit legs today. we pushed hard too, heavy squats, smith leg press narrow and wide, leg extensions, hamstring curls, then a bonus set of squats which was supposed to be a joke but turned into pain.

adam pushed me to 315 on squats, never done that, however, I didn't go down as far as I'd like, but I got the feel for it which is most important - I'm not scared anymore. I will be working on getting solid form on 225 for reps, then move up from there.

adam is nuts, he was squatting 405 with pretty solid form, his legs are looking nuts, he's gonna do some damage when he gets on stage.

tomorrow is chest which I'm looking forward to. Instead of hitting up 225 for my first set on flat, I'm gonna start at 235 - then increase each week on the first set, only if I can hit 10 though. I'm trying to slowly bring my bench up.

ChandlerXJ
10-22-07, 6:54 pm
chest with adam today - we hit it brutal and fast... looking forward to hitting incline bench next week with some heavy ass weights and slowly building up the bench. abs was solid too, glad adam forced me to do it.

db incline - sets of 12
90's
100's
100's

flat bench
235
225
225
drop
185
135


decline bench
225
225
205

abs

off tomorrow. perfect because I'm sore as shit and I need recovery

Roland
10-22-07, 7:26 pm
Good job bro. And I feel you on the going out to parties part man...I rarely go anymore..its nothing but a bunch of drunk fucks wasting their lives. That must be funny drinking protein shakes while they are drinking their beers. Haha.

ChandlerXJ
10-23-07, 11:24 pm
big off day today, lots of eating, lots of sore chest.

tomorrow is first day back with arms in a few weeks, I don't even know how long it's been, but my arms have been fuller in the time I've taken off. I think it was a good decision. We'll see how tomorrow goes.

Bi's Tri's Fores... and CALVES.

ChandlerXJ
10-24-07, 12:50 pm
decided I'm dropping milk from my diet today... I usually have about 4 servings a day... 1 in my oats, 3 more between 3 shakes. I don't take in any sugar during the day, and I feel like I could clean this diet up even MORE by cutting out the 48 grams of sugar I'm getting from the milk.

I will probably keep the milk in for one shake, but I just want to expierement and see how it goes. I used whole milk up until last week, so I started adding olive oil to my shakes. Now I will just have to add a scoop of oats to give my shakes the 12 extra carbs I'm missing.

ChandlerXJ
10-25-07, 12:03 am
let me start by saying that my experiement of taking an arm day out of the rotation was a complete success.

I walked in the gym, 135 on the ground, pumped out a few BB curls, solid - it was gonna be a badass day...

BB curls

seated alternating curls

one armed preacher curls -

db curl pump set with 15's at the end

smith close grip bench - extra heavy

tri kickbacks - heavy

V grip push downs - stack

my arms were blazing all workout, pumped as ever, looking bigger and fuller too. I think I will take every 5th arm workout out.. another thing I noticed was no forearm pain during any of this... amazing.

forearm curls

standing calf raises - lots of seats, super heavy, drop set

seated calf raises - lots of sets, super heavy, drop set




adam and i hit some tri poses too, looking really good. Adam is gonna be shredded man, kid's got no fat on him now, if he diets for 8-6 weeks, fuck man, he'll be able to slice steel with his cuts.

tomorrow is back and lats... gonna be a fucking tornado in the gym...

Riesjs
10-25-07, 10:34 am
great mentality going on in here

ChandlerXJ
10-27-07, 8:29 pm
took Thursday off, Adam was sick and I was in a dodge ball tournament.

Friday was a big back and lat day.

Deads
one arm rows
Weighted extensions
lat pull downs
Jesus pull downs
wide grip pull downs

Abs

Today was traps and shoulders

Overhead presses
behind the back smith presses
front bb raises
rear laterals
side laterals
one arm shrugs

Just relizsd we skipped calves!!!!!! Fuck!

Big Wides
10-27-07, 8:41 pm
nice work, two soild days thrown in there, i saw in another thread that you are weighing in at 212, congrats on the new growth. lets see some more, should we start calling you Patches O'Houlihan?

Elite
10-27-07, 8:49 pm
decided I'm dropping milk from my diet today... .

When i start cutting in 6 weeks, this is gonna be my biggest miss, along with oats. I get through 4 pints of semi skimmed per day and it really makes my morning Whey oats & bedtime shake a thing to look forward to. Seeing as you aint cutting yet, jus take it down a notch, go to skimmed milk and see how goes.


let me start by saying that my experiement of taking an arm day out of the rotation was a complete success.

I walked in the gym, 135 on the ground, pumped out a few BB curls, solid - it was gonna be a badass day...


Didnt a few wise men say LISTEN TO YOUR BODY! Good decision.
Its like a spring clean, start fresh, im sure the guns are thanking you...


last night went out with adambomb... we both enjoyed drinking diet 0 calorie, 0 sodium, 0 anything soda as well as indulging ourselves in protein shakes and bars while heavy drinking was going on around us. It was funny. It's great when you have a bunch of drunk fucks asking you how much protein they need to get bigger while they're chugging beer.

Its surreal being out at bars and clubs, sober, when (nearly) everyone around you is pissed. It brings home how big a dickhead some guys can be on the sauce...

barischeg
10-27-07, 11:36 pm
i was rdy to fly man, bat wings... haha

ChandlerXJ
10-30-07, 12:09 pm
yesterday was legs. We did some things that frankhouser has implemented...

adam led the workout

warm up on the leg extensions and hamstring curls

smith squats, low and standing very far away from straight up
superset with lunges

smith machine vertical leg press - 3 narrow, 3 wide, heavy

leg machine circuit - hip adducter, glutes, ham curls, and leg extensions

calf raises seated

calf raises on the laying squat machine

ChandlerXJ
10-30-07, 12:11 pm
tonight is going to be chest, I'm planning it out now... I keep chest simple, why do too much, it's pointless. Hit is hard and heavy, it's effective.

Incline bench
Flat bench
Decline DB
Pec Dec

Abs

ChandlerXJ
10-30-07, 7:55 pm
Today went differently than planned, but it's never what you expect...

Incline DB's
100's all 3 sets of 12

Flat bench
225 x 10 for 3 sets
235 x 6
245 x 4
135 x 15

looking to improve the bench

Decline bench
225 on all 3 sets, 10, 8, then 6 I think
135 x 10

Pec Dec
3 sets of 225 x 10
Drop set of 225, 180, 135, 90 - FUCKING BURNING, SOLID PUMP

Abs
Hanging knee raises with medicine ball
Oblique thinggy Dinggys
Ab machine

Tomorrow is a well anticipated rest day... time to eat.

adambomb
10-31-07, 1:04 am
solid chest workout bro

Roland
10-31-07, 2:34 am
Solid work bro, damn strong!

ChandlerXJ
11-01-07, 1:07 pm
just hit arms at 930 am with adambomb. i got classes today so i had to prep 3 meals for class and a shake. waking up was hard, but I'll sleep like a baby tonight...

arnold concentration curls
ez curl preacher curls - limp wrist styee
seated alternating curls
hammer curls

one hand overhead extensions
close grip bench (hit 225 for 3 on the 4th set)
DB kickbacks
one handed rope pull downs

I will do my grip training later tonight...

shoulders and traps tomorrow

ChandlerXJ
11-02-07, 6:49 pm
i was mistaken. today was back and lats...

it was great.

wide grip pull downs
jesus pull downs
weighted pull ups

lat pull downs

jail house rows - worked up plate by plate until we hit 6 and a quarter, then burned out at 2
lower back iso (weighted)

abs

posing practice

ChandlerXJ
11-03-07, 7:11 pm
I'm thinking a lot about it today and I am almost 100 percent sure my first show will be the NPC Natural Rhode Island on October 18th, 2008. I would have to fly home for this event, but luckily, I fly right into RI anyways when I go homeJ and my sister lives there, so with some help from some board members, I could arrange a good schedule of travel / tanning / eating methods for this sort of predicament. If I have to drive, that would be no big deal and might actually be better.

June 1st would leave me 20 weeks out.

As of tomorrow, that would be 50 weeks out.

I wish I could do a test diet between then and now to get shredded, but I don't think there would be enough time.

Why am I picking a contest almost a year away? I donno, I think in 30 weeks I could put on some serious size, and the more size the better when I am cutting down.

It's going to be interesting... we'll see what I decide...

Pizzalamp
11-03-07, 8:00 pm
ill be rooting for u bro if u enter!
youve got some great workouts going on-i love it!

ChandlerXJ
11-04-07, 4:59 pm
Hit up delts, traps, and calves... it was insane. For some reason, my definition in my delts has been getting nastier and nastier each week, and now my trap, delt, separation and tie in is looking insane. I don't know why but I'm not complaining

Overhead presses
80's, 85's, 90's. If I had a spot, I would have gone 85's, 90's, 95's, but whatever. I am shocked I am putting this amount of weight over my head so smoothly, my delts are going to get ridiculous.

rear laterals, held the squeeze - ever since I started working in rear laterals more often, I have been seeing crazy results, as if I never worked them at all and they're coming out of hibernation.

front raises - frankhouser stylee. These are the BEST. You're guaranteed symmetry because single handedly, you can never be exact. These are great for the shoulder blast.

Side laterals w/ head on incline bench. Really isolated the side laterals, man, they were burning.

Behind the back shrugs on the smith. Hit 315 for a few sets, did a nasty drop set too. My veins were coming out of places I haven't seen in a while... very pumped up.

Seated Shrugs - amazing pump bottom line...

calve presses, 9 sets, straight footed, wide footed, narrow footed, 3 each, held the flex in between sets... did someone bring a torch to the gym and torch my f-ing claves ? jesus...

standing raises, hit 405, need to go heavier, but I was too blasted...



tomorrow is legs / abs ... looking forward to squats... I'm thinking 10 reps 10 sets at a medium weight...

ChandlerXJ
11-04-07, 8:49 pm
Just bought olympic dumbbells so I can hit +100's now on chest and eventually delts and shrugs and whatever else I can do with more than 100's hahahahahahahahahaha

My roommates just told me I need to be stopped.....

I CAN'T BE STOPPED!

Pizzalamp
11-04-07, 10:16 pm
Hit up delts, traps, and calves... it was insane. For some reason, my definition in my delts has been getting nastier and nastier each week, and now my trap, delt, separation and tie in is looking insane. I don't know why but I'm not complaining

Overhead presses
80's, 85's, 90's. If I had a spot, I would have gone 85's, 90's, 95's, but whatever. I am shocked I am putting this amount of weight over my head so smoothly, my delts are going to get ridiculous.

rear laterals, held the squeeze - ever since I started working in rear laterals more often, I have been seeing crazy results, as if I never worked them at all and they're coming out of hibernation.

front raises - frankhouser stylee. These are the BEST. You're guaranteed symmetry because single handedly, you can never be exact. These are great for the shoulder blast.

Side laterals w/ head on incline bench. Really isolated the side laterals, man, they were burning.

Behind the back shrugs on the smith. Hit 315 for a few sets, did a nasty drop set too. My veins were coming out of places I haven't seen in a while... very pumped up.

Seated Shrugs - amazing pump bottom line...

calve presses, 9 sets, straight footed, wide footed, narrow footed, 3 each, held the flex in between sets... did someone bring a torch to the gym and torch my f-ing claves ? jesus...

standing raises, hit 405, need to go heavier, but I was too blasted...



tomorrow is legs / abs ... looking forward to squats... I'm thinking 10 reps 10 sets at a medium weight...

damn good workout
very impressive shoulder presses-im always worried my shoulder will give out on me(has happened twice)
keep up the great work

ChandlerXJ
11-05-07, 12:01 pm
Yeah, I was spotting a friend back in Massachusetts once, and his shoulder popped, it was nasty, but he was holding the DB's like way outside, he was asking for it. I kept telling him, keep them UPRIGHT now OUT. Anyways, I'm not having any trouble with the weights so it's all about making sure the joints are well conditioned for the next step of going up.

Thanks for the support man, I appreciate it!

ChandlerXJ
11-06-07, 1:13 pm
Legs last night...

My goal was to do 10 sets of 10 rep squats, ass to the floor. ALL THE WAY TO THE GROUND. Blasting the quads... here's what went down

10 x 135
10 x 155
10 x 165
10 x 175
10 x 185
10 x 185
8 x 200 - I blacked out, adam bomb had my back... but I started seeing black on my 8th rep...

Didn't quite get 100, but getting there. I have a hard time getting heavy and going all the way down, but it's going to happen soon. My goal is to get 255 ass to the floor for 100 reps. By then my legs should be like tree trunks.

Frankhouser stylee lunges

Leg extensions, light 4 sets
Hip Adductor, 4 sets

Wide legged smith machine leg presses, medium-heavy

leg extensions, heavy
hamstring curls, heavy

abs...


one of the best workouts this year, it was a night session too, it was a good change...

off day today...

CHEST TOMORROW!!!

Pizzalamp
11-06-07, 9:30 pm
damn good work
i mean that

ChandlerXJ
11-07-07, 2:59 pm
Chest, what can I say.

Incline DB, we did a weird angle, and I've decided to drop weight and try to get as low as possible to open up the chest more. Coulda gone heavier but my joints felt funny today. It's always good to get solid form going.

Flat DB, honestly, never done these. A little awkward for me, but it's all good. We were video taping this stuff so we could check the form, I was getting lower than I thought. Next week I'll bump the 100's for 3 sets.

Decline Bench, started heavy, and ended heavy, hit 275 for 5, a new personal best I think. If I started with Decline bench I could have destroyed 315, which I missed on my last set, shouldn't have even tried.

Cable flyes, from bottom.

Pec Dec

Calves...

Good day...

Looking forward to starting animal TEST tomorrow on ARMS day...

How long does this stuff take to kick in?

Pizzalamp
11-07-07, 5:19 pm
Chest, what can I say.

Incline DB, we did a weird angle, and I've decided to drop weight and try to get as low as possible to open up the chest more. Coulda gone heavier but my joints felt funny today. It's always good to get solid form going.

Flat DB, honestly, never done these. A little awkward for me, but it's all good. We were video taping this stuff so we could check the form, I was getting lower than I thought. Next week I'll bump the 100's for 3 sets.

Decline Bench, started heavy, and ended heavy, hit 275 for 5, a new personal best I think. If I started with Decline bench I could have destroyed 315, which I missed on my last set, shouldn't have even tried.

Cable flyes, from bottom.

Pec Dec

Calves...

Good day...

Looking forward to starting animal TEST tomorrow on ARMS day...

How long does this stuff take to kick in?
solid workout

Roland
11-07-07, 7:32 pm
Solid day bro!

ChandlerXJ
11-08-07, 9:59 pm
insane bis/tris/abs today. I am almost too exhausted to type this.

pushdowns for warm ups
skull krushers, TO THE SKULL
close grip bench - hit 225 for 6 or 7
Overhead extenstions one hand
heavy push downs
cable kickbacks - tris are looking MASSIVE on both me and ADAMBOMB

just realized we did too much for tri's but whatever, we'll get growth.

hammer curls - 60's 65's 70's 75's (70's and 75's were each half sets of 10)
seated alternating - 35's 45's 55's 60's
Preacher Curls one handed - 35's 40's 45's all with limp wrists
one handed curls for the pump... BIS are looking MASSIVE on both me and ADAMBOMB

behind the back forearm curls

Saw barris fucking ripping deep ass squats, kid is nuts.

abs was just a fucking shit show riot. we went nuts, all I can tell you is that come contest time, you're going to see some serious shit.

gonna hit grip training tomorrow.

off day / food getting day tomorrow.

good times had by all.

Pizzalamp
11-08-07, 10:53 pm
insane bis/tris/abs today. I am almost too exhausted to type this.

pushdowns for warm ups
skull krushers, TO THE SKULL
close grip bench - hit 225 for 6 or 7
Overhead extenstions one hand
heavy push downs
cable kickbacks - tris are looking MASSIVE on both me and ADAMBOMB

just realized we did too much for tri's but whatever, we'll get growth.

hammer curls - 60's 65's 70's 75's (70's and 75's were each half sets of 10)
seated alternating - 35's 45's 55's 60's
Preacher Curls one handed - 35's 40's 45's all with limp wrists
one handed curls for the pump... BIS are looking MASSIVE on both me and ADAMBOMB

behind the back forearm curls

Saw barris fucking ripping deep ass squats, kid is nuts.

abs was just a fucking shit show riot. we went nuts, all I can tell you is that come contest time, you're going to see some serious shit.

gonna hit grip training tomorrow.

off day / food getting day tomorrow.

good times had by all.
damn good hammers bro!
great workout

barischeg
11-09-07, 1:08 pm
u guys were workin out hard too man... ya guys are gettin hyooogeeee..

ChandlerXJ
11-10-07, 12:05 am
today was a well deserved off day.

really nice

hit the market with adambomb

chilled out, did grip training.

my sister is up here visiting, so is my dad - got a nice dinner...

tomorrow I'm hitting the gym early, like 8:30, adambomb will be there but he's gotta tear out of there so I'll probably hit my own pace.

ChandlerXJ
11-10-07, 1:17 am
as I lay here in my bed and reflect tonight, I feel inspired to share my thoughts.

My first contest is in less than a year. 49 weeks I think. Why am I even thinking about it? Because in my mind, the work starts now, and I owe it to myself to win. I need to prove this to me. However, it all feels like tomorrow. Why? Every day I am learning something new about contest prep. I am not learning what to do right, but I am learning what to NOT do.

I've talked to a ton of local guys who have competed. Here is what I've learned from them. These facts are what they told me they did, then I added the correct term to the sentence. If your catching my drift, these mistakes are what these people actually did.

Don't drink beer when cutting.
Give yourself more than 4 weeks to diet.
Do more than 2 weeks of cardio.
Try to be defined.
Practice posing.
Carb up.
Have veins.
Don't make excuses.
Eat more than 800 calories a day.

Basically, the opposite of what's above is what these dudes did. Did they do their homework? It's practically year away and my game plan is done.

Now until week 22 out: I work on poses daily. My workouts are tight as shit. My diet is perfect. I am packing on clean mass weekly. I am mixing things up. I am believing in myself.

22 weeks out: perfect ketogenic diet. Everything else is the same.
20 weeks out: Cardio 5 am before work. Cardio post workout. Everything else is the same.
3 days out: 20 carbs per meal to fill out. Everything else is the same.

Your body is smarter than you are. Fucking with water and sodium could ruin it. The idea is to look gnarly before the contest, anything you do the week before is just to try to save Gor lay ass. Don't mess with what works.

I promise to all my animals that i will win the show. I will look insane. I will have nasty legs, sick calves, insane abs, ripped serratus, slabs of lats, traps of doom, volcanic delts, thick meathooks, peaked bis, robotic tris, a shredded back, and the most insane neck you have ever seen.

This is me visualizing. I have achieved every goal ive ever had because i visualize and plan and dont give up.

I am more relentless than anyone.

This is it boys. I will be perfect.

Do i have a huge ego? No. I have a goal.

ChandlerXJ
11-10-07, 2:43 pm
So I woke up at 8 am to go lift, and I was so dead tired I couldn't do it. I rolled out of bed, made a shake, got back in bed. I told myself it would be an off day. For some reason, the past few weeks, I seem to be getting no sleep. I lay in bed restless, tossing and turning. I don't know what's going on. Anyways, I woke up at 12, made my fish and oats, and got mad at myself for not going this morning. I got so mad that I said I wasn't going that I threw all my shit all around, and said, fuck it, I don't care how tired I am, I don't have to go, I NEED TO GO. I NEED TO.

So I stuffed my food down, took my TEST, and went.

Rack Pulls - I didn't feel like doing deads, so I did rack pulls, I set the bar about 9 inches off the ground. I've never done these, and I don't know why, because I felt the lift way more than I do with deads. 315, 365, 385, 405, 425, 445, 465. I did each set for about 6-8 reps, when I hit 445, I did a few of each.

DB rows, 100's

Lower back extensions - with weights

Rope rows - stack

Lat pull down

Lat press down

Didn't do too much lats because I need a partner to really do the jesus pulls effectivly.

Tomorrow, Shoulders.

Pizzalamp
11-10-07, 11:32 pm
i def believe in u!
youre gonna do great if u keep up ya attitude love it
strong back workout and i mean strong-damn good racks

ChandlerXJ
11-10-07, 11:59 pm
adam if you read this we're gonna do racks from now on bro, easy on the lower back, and gets a nasty nasty squeeze.

also, if you drink tonight, I'm going to murder you with a tablespoon.


Why would I get this specific? BECAUSE I WILL DESTROY THOSE WHO AREN'T!!!

Ultra Specific Shake #1
45 P 45 C 20 F

1.5 Scoop Real Gains
1 Scoop Iso Whey
3 Tablespoons Oats
1 Tablespoon Olive Oil
6 Fish Oil Caps


Ultra specific shake #2
45 P 45 C 20 F

4 oz milk
1.5 scoop Real Gains
1 Scoop Iso Whey
2 Tablespoons Oats
1 Tablespoon Olive Oil + 3 - 1/2 teaspoons Olive Oil

Pizzalamp
11-11-07, 1:45 pm
adam if you read this we're gonna do racks from now on bro, easy on the lower back, and gets a nasty nasty squeeze.

also, if you drink tonight, I'm going to murder you with a tablespoon.


Why would I get this specific? BECAUSE I WILL DESTROY THOSE WHO AREN'T!!!

Ultra Specific Shake #1
45 P 45 C 20 F

1.5 Scoop Real Gains
1 Scoop Iso Whey
3 Tablespoons Oats
1 Tablespoon Olive Oil
6 Fish Oil Caps


Ultra specific shake #2
45 P 45 C 20 F

4 oz milk
1.5 scoop Real Gains
1 Scoop Iso Whey
2 Tablespoons Oats
1 Tablespoon Olive Oil + 3 - 1/2 teaspoons Olive Oil
good shake
question though-does the olive oil make it nasty or no?

simpleguy
11-11-07, 2:19 pm
good shake
question though-does the olive oil make it nasty or no?

yeah chandler I was gonna ask the same thing, how does olive oil fit in there?

ChandlerXJ
11-11-07, 4:22 pm
Guys - the olive oil tastes great actually. It gives the shake a creamy consistency that I actually prefer. As long as you blend it, it's good.

I like it better than peanut butter, because it's cheaper and easier to measure.

ChandlerXJ
11-11-07, 4:56 pm
DELTS AND TRAPS.

Overhead presses - 80's 90's (almost passed out, only had one meal so I was pissed)
Smith Machine Presses

New Rear Delt Movement I invented on the Smith... Many sets - already feeling it.

New Side Delt Movement - put dumbbell handle in your elbow crook put your hands on your chest and extend up. DIRECTLY HITS THE SIDE DELT.

Cable Laterals

Behind the back smith shrugs - I did about 6 sets, very heavy. I got nasty veins coming out of my delts and traps, they're looking awesome. Looking for more trap size. My traps seem to only grow from this movement, so I find this enough. Traps get work on back day anyways.

I went into the other room, did some posing. My triceps are growing, it's awesome. Finally, my delts are having more presense in the overall look of the arm.

Off day tomorrow. I need to get my eating back on schedule. I fucking wake up and lay there for an hour, I should be eating right when I wake up. SOLUTION - pre-made shake in the fridge next to the bed.

Looking for more rear delt movements - any suggestions?

Elite
11-11-07, 5:26 pm
You've got the planning & tunnel vision of a guy 16 weeks out, not 49. God, your gonna pack on some slabs in the next 33 weeks. Trainings looking great too, you and Adam got a good thing going on in there.

Pizzalamp
11-11-07, 10:37 pm
good workout bro
ya gotta get those calories in when u wake up
hey for rear delts try this:
go to a side lateral raise machine. stand in between the two arms so ya back is facing one side. put ya elbow and tricep under the arm and lift up away from you. it hits the rear delt perfectly. then switch sides

ChandlerXJ
11-13-07, 2:05 pm
yesterday was a banging off day. solved the problem of not getting up to eat. shake near the bed does the trick.

i think i might start sleeping on the floor. I like an ultra-stiff bed and my bed is so soft at school I can't sleep. I weigh too much!

tonight is legs with adambomb, and i got a fucking huge exam tomorrow, but you know what, legs will help me focus with my accounting...

yeah... haha

Big Wides
11-13-07, 2:52 pm
sure it will, training is like credits and debits......you are debiting the plates in the weightroom to build the credit (growth) in your legs......or something of that nature.....if that doesnt work just know that there is math invovled somewhere in your training

ChandlerXJ
11-13-07, 6:49 pm
sure it will, training is like credits and debits......you are debiting the plates in the weightroom to build the credit (growth) in your legs......or something of that nature.....if that doesnt work just know that there is math invovled somewhere in your training

HAHAHAHAHAHAHAHAHAHAHA by far the best response ever to a post. HAHA wides, we need to train soon man, you're not that far away from me here in Philly. I say we get a small get together at bodyworld again, or another hardcore gym.

ChandlerXJ
11-13-07, 11:10 pm
Just had a MONSTER leg blast with ADAMBOMB. Holy shit! how did I walk from the GYM back to my apartment! I donno... I really don't

Smith Squats - LOW
225 x 10 x 5 sets
IMMEDIATELY FOLLOWED BY
Smith Squats - LOW, LEGS FAR OUT, CLOSE LEGGED
185 x 10 x 4 sets

Seated Calf Raises - SMITH
4 plates, 6 plates, 8 plates

Smith Leg Presses
3 narrow sets, 3 wide sets

SMITH Donkey Calf Raises - AMAZING MOVEMENT
5 sets

Lunges with 35 lb plates - legs were GONE at this time...
3 sets of 10

one of the more intense leg workouts in a long time... feeling it really good right now...

tomorrow - CHEST

I'm thinking we'll run a CHEST circuit...

Light
Flat Bench
Incline Bench
Decline Bench
or
Flat DB
Incline DB
Decline DB

Medium
Flat Bench
Incline Bench
Decline Bench
or
Flat DB
Incline DB
Decline DB

Heavy as possible for 10 CLEAN reps
Flat Bench
Incline Bench
Decline Bench
or
Flat DB
Incline DB
Decline DB

Pizzalamp
11-13-07, 11:28 pm
Just had a MONSTER leg blast with ADAMBOMB. Holy shit! how did I walk from the GYM back to my apartment! I donno... I really don't

Smith Squats - LOW
225 x 10 x 5 sets
IMMEDIATELY FOLLOWED BY
Smith Squats - LOW, LEGS FAR OUT, CLOSE LEGGED
185 x 10 x 4 sets

Seated Calf Raises - SMITH
4 plates, 6 plates, 8 plates

Smith Leg Presses
3 narrow sets, 3 wide sets

SMITH Donkey Calf Raises - AMAZING MOVEMENT
5 sets

Lunges with 35 lb plates - legs were GONE at this time...
3 sets of 10

one of the more intense leg workouts in a long time... feeling it really good right now...

tomorrow - CHEST

I'm thinking we'll run a CHEST circuit...

Light
Flat Bench
Incline Bench
Decline Bench
or
Flat DB
Incline DB
Decline DB

Medium
Flat Bench
Incline Bench
Decline Bench
or
Flat DB
Incline DB
Decline DB

Heavy as possible for 10 CLEAN reps
Flat Bench
Incline Bench
Decline Bench
or
Flat DB
Incline DB
Decline DB
amazing job
some heavy ass seated calves bro-my achilled tendon would snap if i tried that lol
chest sounds like a great idea

eblnyc
11-14-07, 1:42 pm
i like your intensity and drive to a bigger and better you...you have made tremendous progress so far and you will continue too..keep doing you thing..the iron will never steer you the wrong way...

ChandlerXJ
11-14-07, 11:18 pm
Just blasted chest - the olympic dumbbells i got are sweet but i need to get better screws for the collars... they were slipping off...

Incline DB
Decline DB
Incline Bench
Flat DB
Pec Stretch with DB
Flat Flyes

Abs...

Adam and I were thinking that we're going way to heavy all throughout chest day , and it's taking a nasty toll on our elbows and shoulders.

New attack plan - 2 Heavy exercises, either DB or Bench, 2 Lighter flyes with good squeeze of the angles not hit yet, then pec dec or whatever. Next rotation we would rotate the angles between what was heavy/light the week before.

Example...

Week 1
Flat Bench HEAVY
Decline DB HEAVY
Incline Flyes LIGHT
Flat Flyes LIGHT

Week 2
Incline Bench HEAVY
Decline Bench HEAVY
Flat Flyes LIGHT
Decline Flyes LIGHT

Week 3
Flat DB HEAVY
Incline DB HEAVY
Incline Flyes LIGHT
Flat Flyes LIGHT

etc...

thoughts?

ChandlerXJ
11-15-07, 9:31 pm
off day, feels good too. Legs are still sore, chest is sore. Tomorrow is arms. Im thinking supersets tomorrow. All over the place.

Pizzalamp
11-15-07, 10:02 pm
off day, feels good too. Legs are still sore, chest is sore. Tomorrow is arms. Im thinking supersets tomorrow. All over the place.

i swear supersets are the best way to train arms
hit em hard bro

ChandlerXJ
11-18-07, 5:39 pm
Thursday was off... Friday and Saturday I was at my girlfriends college - I had a bag full of food and my supplements... trained arms on Friday and back Saturday. Today is off.

Friday was ok, the equipment there was really bad, so I did what I could.
Saturday was ok too, it was my birthday, so it was my first workout of the new age year. Kinda weird. Time goes fast.

Can't wait to hit it hard tomorrow with Adambomb, shoulders. We have a good ethic when we train together. We definitely bring up each others game.

Pizzalamp
11-19-07, 1:18 am
Thursday was off... Friday and Saturday I was at my girlfriends college - I had a bag full of food and my supplements... trained arms on Friday and back Saturday. Today is off.

Friday was ok, the equipment there was really bad, so I did what I could.
Saturday was ok too, it was my birthday, so it was my first workout of the new age year. Kinda weird. Time goes fast.

Can't wait to hit it hard tomorrow with Adambomb, shoulders. We have a good ethic when we train together. We definitely bring up each others game.

happy bday bro!

krazyassmexican
11-19-07, 9:24 am
what up brother of the struggle LOL
how's your girl doing on ketosis?

ChandlerXJ
11-19-07, 4:36 pm
Adambomb and I finally got back together for a solid delt/trap/calve workout today.

We're making tons of progress...

Military Presses
Rear Delt Smith raises - superset - rear delt laterals
side lateral machine
front DB raises - superset - front bar cable raises

behind the back shrugs

smith donkey rasies - superset - standing DB shrugs - heavy

calf machine

ChandlerXJ
11-22-07, 4:40 pm
20th was legs... I did about 5 sets of squats, to the floor, 225. My groin area hurt a ton when I got to the top of each rep, so I will have to work on the adductors and stretching that area.

After squats I hit both hip adducter machines, then did a leg extension and hamstring curl circuit.

After the circuit I did smith machine leg presses - narrow and wide.

Hit abs quick - I had to get out of there to catch a plane home for a few days.

Wednesday was an off day, so just eating and traveling home.

Today, I was up and ready to hit chest early, but I really just wanted to hang out at home. So I ate big, and decided I'll either hit chest AND arms tomorrow, OR I'll just hit chest, and take a week off of arms. I noticed last time I took a week off of arms it spurred new growth because of overtraining, so I might knock out arms and just do a solid chest day.

Saturday will be an off day. Sunday I'll be back in Philly for Back and Lats...

Pizzalamp
11-22-07, 11:16 pm
20th was legs... I did about 5 sets of squats, to the floor, 225. My groin area hurt a ton when I got to the top of each rep, so I will have to work on the adductors and stretching that area.

After squats I hit both hip adducter machines, then did a leg extension and hamstring curl circuit.

After the circuit I did smith machine leg presses - narrow and wide.

Hit abs quick - I had to get out of there to catch a plane home for a few days.

Wednesday was an off day, so just eating and traveling home.

Today, I was up and ready to hit chest early, but I really just wanted to hang out at home. So I ate big, and decided I'll either hit chest AND arms tomorrow, OR I'll just hit chest, and take a week off of arms. I noticed last time I took a week off of arms it spurred new growth because of overtraining, so I might knock out arms and just do a solid chest day.

Saturday will be an off day. Sunday I'll be back in Philly for Back and Lats...
nicely done bro

ChandlerXJ
11-25-07, 5:02 pm
at home, just had time to hit chest and rest a lot.

I read somewhere for max chest development, stick to mostly incline movements...

Incline DB's
Incline Bench
Machine Press - Out and Up
Pec Dec
Flat bench - 1 set

Abs...

Tomorrow back with Adambomb doing back - really pumped for this.

ChandlerXJ
11-25-07, 9:29 pm
ordered a 10 lb box of dried egg whites, apparently 12 g protein per tablespoon... I will be adding this to my shakes when I cut. Figured I'd buy it now while I have the cash, and to prepare for a small cut starting 12/26, then a rebound for a bulk before the cut for the show in October.

Also, ordered Torrent. Heard good thing, tried similar products, should be good for the final few weeks of my bulk.

Also, 20 pounds of Iso Whey... gotta have this for bulk and cut...

2 cans of uni liver and 2 cans of amino tech...

tub of real gains...

I'm good to go

Freak57
11-25-07, 9:35 pm
Damn bro... seems like you'll be set there for a lil while anyways.....

Pizzalamp
11-26-07, 12:28 am
ordered a 10 lb box of dried egg whites, apparently 12 g protein per tablespoon... I will be adding this to my shakes when I cut. Figured I'd buy it now while I have the cash, and to prepare for a small cut starting 12/26, then a rebound for a bulk before the cut for the show in October.

Also, ordered Torrent. Heard good thing, tried similar products, should be good for the final few weeks of my bulk.

Also, 20 pounds of Iso Whey... gotta have this for bulk and cut...

2 cans of uni liver and 2 cans of amino tech...

tub of real gains...

I'm good to go

good stuff bro
im thinking of trying torrent-youll have to let me know how u like it

ChandlerXJ
11-26-07, 10:11 pm
back today - saving calves for tomorrow. i don't think i'll do abs tomorrow. I gotta get smart with the training, training abs 3 times a week isn't effective.

jail house rows - 2, 4, 5, 6, 4, 3 plates

Lat pull downs

Smith Rows

Pull ups

Jesus Pulls

Lat pull down (different machine)

Deads - moderate weight because end of workout

DB rows


I think I need to go heavier and more solid on back day... start with 2 heavy exercises, then a bunch of good squeeze ones... need more lat thickness!

ChandlerXJ
11-28-07, 12:30 pm
last night was delts, traps, and calves. An INSANE workout I might add. Adam bomb and I pushed it last night... with my finger injury and all.

Front Smith Presses - heavy
Side Laterals - Heavy

Front Raises - Super set with - Cable front raises

Rear Delt Pec Dec - Super set with - Rear Cable Laterals

Press Machine for Pump

DB shrugs w/ DB in front

Smith Shrugs Front

Smith Shrugs Rear

Standing Raises

Calf Extension Machine, wide, narrow, and straight, multiple sets...


today is a day of recovery... finally.

Maccabee
11-28-07, 12:32 pm
You got some nice workouts coming along bro. Also, happy bday. Peace

ChandlerXJ
11-28-07, 9:13 pm
You got some nice workouts coming along bro. Also, happy bday. Peace

thanks man, I appreciate it.

barischeg
11-29-07, 11:35 pm
now wasnt that fun dude.. hehe

ChandlerXJ
11-30-07, 5:46 pm
last night trained legs with adam bomb, baris showed up for his second session of the day. it was sick.


squats - moderate weight, ASS TO THE GRASS

leg extensions - heavy

ham curls - heavy

hip adductors - 2 machines, heavy

glute / ham machine - heavy

leg press machine - heavy


The high intensity squats made it difficult to walk! I wish we threw in some lunges at the end, next time. Also, next workout, we gotta hit the smith leg press, it shocks the legs big time.

barischeg
11-30-07, 5:50 pm
dude that workout was so fuckin sick, i cant walk...

Pizzalamp
11-30-07, 7:30 pm
damn solid job chand

ChandlerXJ
12-01-07, 1:58 pm
On my off days, I like to come on here and summarize my thoughts, plan out the next few days, and take a look at my progress.

Looking back at last May, June, July, when I was 190, and looking at the scale today, at 211, with the same, even a little less body fat, my mind is blown. I put on 21 pounds of mass in a few months by keeping it clean, working hard, and supplementing the right way. I'd say I've had a damn good bulk.

My plan for the rest of the year ... wow, only 31 days LEFT in the year... is...

Train smart, train heavy, and eat big from now until Christmas Eve. Christmas morning, I will be starting KETO. Two reasons.

1. Testing out the cut. Seeing how my body responds, how quickly I lose weight, see how I feel, and adjust fully before school begins a few weeks after.

2. After a cut, you REBOUND and you can put on a solid 5-10 pounds of MUSCLE on NO PROBLEM. Now, I don't know if you know how much 5 pounds is, but I bought 5 pounds of beef chunks yesterday, and 5 pounds is a lot of fucking meat.

I will be in KETOSIS from 12/25 for 10-12 weeks, most likely 10. So 3/3 would be the last day. By this time, I should be able to see if this diet works for me. I will be hitting a morning cardio session, and a session after training.

After the cut, that leaves me 14 weeks of clean bulking before I start to cut 18 weeks out. I am giving myself 18 weeks only because I don't know how well the diet works. If the diet works amazingly, I will do just 16 weeks and bulk for a little longer.

12/25 - KETO
3/3 - END KETO - EVALUATE DIET
3/3 - 6/9 - CLEAN BULK
6/9 - 10/18 - about 18 weeks out from the Rhode Island Naturals.

After RI naturals, the OCB has a show in Pittsburgh, Battle of the Swords, it's a pro-qualifier. It would be my second show, but I just want to get the experience.

I am hoping to be at the top of the 176 weight class, but if all goes as planned, I might be in the 198 and under... which would be tough competition...

We'll see. The excitement looms as I talk to my friends and family and realize that in 25 short days... I'll be burning FAT all day long.

*** I want to write down the areas I want to focus on over time here - I know it can't all be done, but I should be able to bring up everything a little bit within the 2008 season.

Over-all leg mass - sweep especially, and hamstring development

Calves - more mass, bring up my right calve to match the left, build the tibia for some added mass

Abs - Don't know how they will look, so I'm hoping for the best. I can feel them, and they feel very DEEP and my serratus feel detailed as well.

Chest - Over-all mass, I have brought my upper chest up a lot, but still need some side development - I know it's one muscle, so over-all development should do the trick

Delts - my rear heads are coming in fast, my sides are too, fronts are lagging a little. Don't worry, I vow to have bowling ball delts one day.

Triceps - what I feel is my weakest point, I want to make these a strength. They are getting there, but I want some freaky shit growing off my arms.

Bicepts - I am happy with these, always want bigger arms, but my Bi's are peaked out, so I just need to avoid over training them so I can continue to put more mass onto them. I will train bi's every other week from here on out until further notice.

Forearms - my forearms are solid, but I'm gonna be trying to add some more meat to them. They will be pretty defined though, they already are.

Traps - what I feel is my second weakest point although they have been getting pretty nice over the past few months. I just need to work on bringing them up so they'll pop out during most muscular

Back - My back is detailed now, but I need more width.

Lats - My lats are flaring out nicely, more meat!

Glutes - I hate to be that guy - but I was born with no ass, and I'm afraid that its super muscular. Which means hopefully, striated glutes. I actually can feel the detail already.

Big Wides
12-01-07, 3:34 pm
"Without plans there would be chaos"...... got a soild plan there Chandler, you have pinpointed the areas that you feel need help and those that just need to be maintained.....i like the idea of the trial diet while out of school so that you can monitor it real close.....good luck bro on this new endevour

simpleguy
12-01-07, 3:38 pm
sounds like a good plan chandler

ChandlerXJ
12-02-07, 9:01 pm
Hit Tris and Calves today.

Calves FIRST

Seated raises - about 10 sets, slow, hard squeeze. Insane Pump.

Standing raises - about 6 sets, progressively heavier, toes in foot position

I donno what these are called but I grabbed plates and stepped up on a bench with one foot, up and down, 3 sets of 20 on each leg, last set I did an extra 15 on the right foot because my right calve is smaller, trying to even them out.

Rope extensions - warm up

Close grip bench superset with dumbbell kickbacks

overhead behind the back dumbbell presses superset with overhead dumbbell extensions

** NEW MOVEMENT ** Behind the back rope pull downs? It was so weird, but it felt AWESOME and I really think the way my triceps are I hit them perfectly

Dip machine

Pizzalamp
12-02-07, 9:39 pm
Hit Tris and Calves today.

Calves FIRST

Seated raises - about 10 sets, slow, hard squeeze. Insane Pump.

Standing raises - about 6 sets, progressively heavier, toes in foot position

I donno what these are called but I grabbed plates and stepped up on a bench with one foot, up and down, 3 sets of 20 on each leg, last set I did an extra 15 on the right foot because my right calve is smaller, trying to even them out.

Rope extensions - warm up

Close grip bench superset with dumbbell kickbacks

overhead behind the back dumbbell presses superset with overhead dumbbell extensions

** NEW MOVEMENT ** Behind the back rope pull downs? It was so weird, but it felt AWESOME and I really think the way my triceps are I hit them perfectly

Dip machine

good job bro
yeah ill be around when youre in the area in dec
id love to train w/ u

ChandlerXJ
12-04-07, 12:53 pm
Back yesterday....

Rack Pulls - heavy 405's 1-2 rep bursts for about 10 sets, then 3 sets of 10 reps, heavy squeezing

Lat Pull Down Machine 3 sets

Lat Press Downs 3 sets

High Rows with cable and 2 handles, super squeeze, 5 sets, drop set

Weird row machine, 3 sets



Lately I haven't been feeling deads lately. I just think there is a better way to blast your back - the possibility for injury is huge and I'm not a power lifter. I mean, I don't train like anymore one at least.

I need to revamp the back routine.

Pizzalamp
12-04-07, 12:59 pm
Back yesterday....

Rack Pulls - heavy 405's 1-2 rep bursts for about 10 sets, then 3 sets of 10 reps, heavy squeezing

Lat Pull Down Machine 3 sets

Lat Press Downs 3 sets

High Rows with cable and 2 handles, super squeeze, 5 sets, drop set

Weird row machine, 3 sets



Lately I haven't been feeling deads lately. I just think there is a better way to blast your back - the possibility for injury is huge and I'm not a power lifter. I mean, I don't train like anymore one at least.

I need to revamp the back routine.

strong chandler
i would take a break from deads for a while maybe come back to em

ChandlerXJ
12-06-07, 1:04 pm
Tuesday off day was glorious... tons of meals.


Last night was delts and traps, or should I say traps and delts.

It was a very intense workout - pre-workout - I got bitched at for about 2 hours by my girlfriend about various non-important issues. It got to the point where I was so pissed off that I flipped out and told her if I didn't get off the phone, I would say something I didn't mean and not care because I was THAT stressed out. So I got pissed, hung up, ate, and hit the gym with adambomb

We started shrugs off with some front DB shrugs with 90's I think, I held the squeeze hard and got a sick pump - traps first is where its at.

We hit reverse smith shrugs - stated off at 315, up to 405 at one point.

Honestly, thats all the traps really need, they're growing, and I'm pleased. They get hit enough on back day.

Delts was nice, we started off with isolations which we never do - supersets as usual...

rear pec dec, rear laterals

DB front raises, straight bar cable front raises

Side laterals, Smith Machine press.

The workout was short, but intense, no breaks - just straight up hard work.

my delts are looking thicker than ever and adam even noticed my tri's are looking better, finally, progress.

Can't wait to get back into bi's this week.

today... LEGS.

krazyassmexican
12-07-07, 11:01 am
what up pimp
ready to diet?

ChandlerXJ
12-07-07, 8:06 pm
Thursday was legs. We've been switching up the order we do our movements, it seems to be yielding good results.

We isolated first, heavy too...

leg extenions - 6-7 sets?
hamstring curls - 6-7 sets?

3 sets of frankhouser style smith squats, all the way down

heavy lunges

leg press machine



Got a few opinions - going to start doing stiff legged deads for hams to get them to explode. I am really looking forward to this. Just changing stuff up to get the legs growing.

I know when I start my diet in a few weeks I won't be growing much, but I plan on nailing some sick conditioning. This will help me in my contest prep - I am expecting a HUGE rebound off of this diet. I want to go until I can see my abs really good - 10 weeks hopefully. Cardio 2x a day. Lots of BCAA's lots of fucking sleep.

After 10 weeks, I'm gonna rebound so hard I'll be able to bring up all my parts to get ready for the big CUT.

I'm debating... should I wait until after christmas eve, so I can eat that sort of holiday food? Or should I torture myself - and figure out if I really want this... start a few days before...

I think 12/23 will be the day...