Iceiktitan's Journey: 2009 and Beyond

[Iceiktitan]

Pre-Workout Warmup
7 minutes cardio
Stretches
Exercise Warmups with lightweight

Side Dumbell Raises
25's x 12 x 3 sets

Rear Delt Dumbells
20's x 20, 25's x 15, 30's x 12

Smith Shrugs 135 x 10, 225 x 10
ss
Seated DB Military Press 50's x 10, 50's x 10

Barbell Shrugs 315 x 8, 405 x 4
ss
Seated DB Military Press 50's x 10, 50;s x 10
*First rep ever with 315 with no straps and got it without a problem. Grip strength is increasing.

Seated Military Machine Press Reverse
8p x 15, 8p x 12

Forearm Curls
bar x 15, 50 x 15

Notes: PW Grub, 2 twinkies and a medium pepp pizza. Cheat Meal for the week:)

[Iceiktitan]

Pre-Workut Warmup:
Treadmill
Stretches
Light Presses for high reps

Flat Dumbell Press 50's x 20, 60's x 20
ss
Dumbell Flys 20's x 10, 20's x 10

Flat Barbell Press
95 x 50, 115 x 30

Cable Crossover High
5p x 10

Cable Crossover Low
5p x 10

[Iceiktitan]

Leg Warmup

Stiff Leg Deadlifts
135 x 10 x 3 sets

Barbell Squats
210 x 5 x 3 sets

Leg Press Quad and Ham Style
360 x 10h10l, 450 x 10h10l

[Iceiktitan]

Warmup

Standing Dumbell Curls
50's x 8/8, 50's x 8/8

Big Bar Curl
95 x 8, 75 x 12

Hip Abd
4p x 20 x 2 sets

Hip Add
10p x 20 x 2 sets

Spyder Curls
40 x 15 x 2 sets

[Iceiktitan]

*(Pre-Workout Warmup)

Incline Dumbell Bench
60's x 10, 70's x 10, 80's x 10

Smith Incline Bench
195 x 8, 175 x 12, 155 x 15 drop to 105 x 15

Pressdowns with lat bar 8p x 15, 8p x 15
ss
1 Arm Kickbacks 2p x 10, 2p x 10

[Iceiktitan]

*(Pre-Workout Warmup)

Triset

Standing Side Db Raises 20's x 7, 20's x 7, 20's x 7
Seated Military db presses 50's x 7, 60's x 7, 70's x 7
Standing Side Db Raises 20's x 7, 20's x 7, 20's x 7

Bar angle pulls 4p x 10, 4p x 10
ss
Seated Side Raises 15's x 10, 15's x 10

Barbell Shrugs
225 x 20 to 10 sec static hold

Finisher:
Barbell Shrugs 225 x 10
Standing Military Press 40's x 10
Standing Side Raises 15's x 10

Notes: In an out in about 30 min not including warmups. Smashed it.

[Iceiktitan]

Pre-Workout Warmup: Didn't have time to hit the treadmill so I did some ankle stretches and general body stretches before going staright into my sets.

Triset:
Donkey Calf Press 200 x 10, 220 x 8, 250 x 6
Standing Calf Machine 5p x 10, 6p x 8, 7p x 6
Seated Calf Press 25 x 10, 35 x 10, 45 x 10
*After I was done with one exercise I went staright onto the next which created crazy burn.

Giant Set-Calf Press on Leg Press Sled
90 x 5h 5l to 180 x 5h 5l to 270 x 5h 5l to 360 x 5h 5l drop to 90 x x 25

Post Workout Eats: Salmon and Pierogies.

[Iceiktitan]

1 Arm Rows
90's x 10/10, 95's x 10/10, 100's x 8/8

Smith Bent Over Rows
155 x 10 x 3 sets

Full Deads
95 x 10, 135 x 10, 225 x 30

Seated Rows
7p x 15 x 2 sets

Rear Delt Dumbell Raises
25's x 10, 30's x 10, 35's x 5 drop to 15's x 12

[Iceiktitan]

Truck

[Iceiktitan]

Warmup:
25's x 20, 50's x 20
Flys and presses 10 to 10 for each
Stretches

Flat Dumbell Bench
105' x 10, 110's x 8, 100's x 7 drop to 70's x 7 drop to 50's x 7

High Cable Crossovers
4p x 15, 5p x 12, 4p x 15

Flat Barbell Bench
95 x 20, 135 x 20

[Big C]

What up roomie!!!!!!! hahaha.....that was news to my ears. Let's find a couple chicks again and walk the streets of Columbus like last year lol - I don't care if you snort your shock therapy before or after.

[Iceiktitan]

We will definetely do that. Instead of shock therapy it will be snort therapy haha.

What up roomie!!!!!!! hahaha.....that was news to my ears. Let's find a couple chicks again and walk the streets of Columbus like last year lol - I don't care if you snort your shock therapy before or after.

[D-NUTZ]

Looking forward to seeing you next weekend bro!!! Its been way too long. We still need to finish the "Big C Soap Opera"

[Big C]

Looking forward to seeing you next weekend bro!!! Its been way too long. We still need to finish the "Big C Soap Opera"

Oh hell nah..........LMAO.

[Iceiktitan]

Treadmill
Stretching

Barbell Squats (80%)
*95 x 20, stretch 135 x 10, 225 x 1 stretch
270 x 5, 270 x 5, 275 x 3

Hip Abd
5p x 15 x 2 sets

Hip Add
13p x 15, 14p x 15

Leg Press Ham Style
90 x 25

Leg Press Ham Style 180 x 15
ss
Hack Squats 50 x 10

Leg Press Ham Style 180 x 25

Ham Machine
2p x 15, 3p x 15

[Iceiktitan]

This is the last post of this current journey. My new thread will be up shortly.

[Iceiktitan]

I created a new journey after this one but I really liked the title of this journey so I have decided I am coming back to this thread to continue my journey. For those who don't know me, I posted a small bio about myself.

(General information)

Real name:Matt
Nickname: Ice
Height:5 '7 1/2
Weight:170-175
Body fat percentage:around 8-10%

(How it all started)

I have been lifting since my 10th grade year in high school. I started my training sitting at 142lbs. I started off with the mindset of getting as strong as possible so I adapted my training programs around that. As my body developed, I began incorporating power lifting and bodybuilding training into my regime. Although I train many different ways, my main style of training that I enjoy is bodybuilding.

(Inspiration that got me hooked)

I picked up a Muscular Development Magazine and saw Branch Warren. I was fascinated with his size and brute strength. From that point forward, I became addicted to working out.

(My typical body part split)

Biceps and Triceps
Calves
Back
Chest
Legs
Shoulders

(Cardio)

I do various types of cardio depending on what body part I am training and how much time I have that day in the gym.

(Accomplishments)

-Contest:2007 Battle of the Bench, Location: Edinboro, PA YMCA, Placing and Division: 1st in the 165 Division, Max Press of 255 x 1

-Contest:2008 PA Power Press, Location: Edinboro, PA YMCA Placing and Division: 2nd in the 181 Division, Max Press of 275 x 2

*For the 2008 powerlifting meet, the requirements were only to lift as heavy as possible for one rep but, I wanted to challenge myself so I went for another rep and got it.

This is the last post of this current journey. My new thread will be up shortly.

[Iceiktitan]

Smith Machine Squats (Bar weight= 20 lbs)(ps indicates lbs per side of the bar)
25ps x 20, 45ps x 20, 65ps x 5, 85ps x 5, 105ps x 4

Walking dumbell lunges
20's x 8/8, 25's x 8/8

Hip abductor machine
105 x 10, 130 x 10, 155 x 10

superset with

Hip adductor machine
195 x 10, 230 x 10, 260 x 10

Leg press machine with a focus on hamstrings
210 x 15, 250 x 14

Kickback machine
60 x 15/15, 80 x 15/15

Cardio:
Device-Treadmill
Time-15 minutes
Speed-3.0 mph

Post workout:
Cool down with stretching

[deanna7272]

Glad to see ya posting again...

[Iceiktitan]

Pec deck machine
30lbs x 15, 50lbs x 15, 70lbs x 15

Seated machine bench press
85lbs x 15, 100lbs x 15

Incline smith machine bench press (Bar weight= 20 lbs)(ps indicates lbs per side of the bar)
45ps x 8, 65ps x 8, 85ps x 5

High cable crossovers
10lbs ps x 15, 20lbs ps x 15

super set with

Flat dumbell flys
15's x 15, 20's x 15

Flat dumbell bench press
50's x 15, 55's x 15

super set with

1 Arm cable rope pulldowns
10lbs x 15/15, 15lbs x 15/15

Rope cable Pushdowns
30lbs x 10, 35lbs x 10

super set with

Seated crossbody tricep extensions
15lbs x 10/10, 20lbs x 10/10