POWER--PRIDE--DISCIPLINE--RESPECT
Team Fortney
Off Season & Contest Prep-Coaching (we are very busy,if your not ready to be your best. No need to waste either one of our time) bigalfortney@yahoo.com
The question is not how far. The question is, do you possess the constitution, the depth of faith, to go as far as is needed?
hey brotha very motivating reading your thread!! I'm also in prep for my second year of competing and I'm super pumped just to get on stage and see the improvements from last year!! wish you nothing but the best bro and hope to see some pic of you on the stage!! Keep killing it day in day out No regrets No excuses!
Universal Athlete The Quad Freak
The true measure of a man is how he treats someone who can do him absolutely no good. #StayHumble
Yo,remind me a week out.I'd like to come see you,just my old ass might forget.lol
Will do, would be great to see you there
Originally Posted by Big Al
Are you gonna keep that nitro in all the way up??
No, this will be my last week using it, suprisingly by body digests it very well and it doesnt cause me to bloast or hold any extra water
Originally Posted by spoolin
hey brotha very motivating reading your thread!! I'm also in prep for my second year of competing and I'm super pumped just to get on stage and see the improvements from last year!! wish you nothing but the best bro and hope to see some pic of you on the stage!! Keep killing it day in day out No regrets No excuses!
Thanx bro. Nice man, yea I couldnt agree more, theres no better rush then when they announce yoru name as you step out on stage. Thanx bro and I wish you all the same with yours. I will def. post up pics from the show here. Will do, and make sure you are doing the same
Nothing in life is ever handed to me, I go out take that shit for myself.
4:30 PM- Worlds Gym- trained with my trainer Chris
1 serving Animal Rage pre
1 serving Atomic 7 intra
Quads:
Warmup: 5 minutes on the bike
Leg Extenions: 2 warmups, 2 x 10, 1 x 25, triple dropset x 25,25,25
Leg Press: 3 x 10-8, 1 x 15, double dropset x 15,15, 1 x 20, double dropset x 10,10
BB Lunges: 2 sets of 135 x 10, 185 x 10
Stretched
Hams:
Supersetted:
Cable Kickbacks: 2 x 15-10
with
Cable Curls: 2 x 15-10
BB SLDL's: 135 x 15, then hit 2 sets: 245 x 10, double dropset x 185 x 10, 135 x 10
Supersetted:
Seated Curls: 2 x 15-20
with
Lying Hip Lifts on a Medicine Ball: 2 x 12 (after teh last rep held it for 10 seconds at the top)
Stretched
2 packs of Nitro and 1.25 scoops of EAA Nitro (about 50 grams of carbs)/10g of Glutamine postworkout
Nothing in life is ever handed to me, I go out take that shit for myself.
1:00 PM- Worlds Gym- trained with my trainer Chris
1 serving Animal Rage pre
1 serving Atomic 7 intra
Shoulders:
Standing Machine Side Laterals: 2 warmups, 4 x 10-20, dropset x 8
Seated Smith Press: 135 x 10, 225 x 8, 315 x 10, 365 x 4, dropset 275 x 5, dropset 185 x 5
DB Front Raises (palms facing in): 40's x 8, 60's x 8, 100's x 5, dropset 75's x 6, dropset 55's x 6
Standing Single Arm DB Side Laterals: 2 x 12 each arm
Supersetted:
BB Upright Rows: 2 x 15
with
Seated Hammer Press: 2pps x 15, 3pps x 12
Stretched
2 packs of Nitro and 1.25 scoops of EAA Nitro (about 50 grams of carbs)/10g of Glutamine postworkout
Nothing in life is ever handed to me, I go out take that shit for myself.
6:30 PM- trained at work (working nights currently and wanted to get a few meals before training so hit it at work before my shift)- we have a full gym, pretty hardcore too, after my show gonna be training there a lil more bc I am currently moving and it wont be as easy to train at Worlds on days I work
1 serving Animal Rage pre
1 serving Atomic 7 intra
Arms:
Bi's:
Standing DB Curls: 2 warmups, 3 x 10
Standing Preacher Bar Cable Curls: 3 x 10, dropset x 15
Standing DB Hammer Curls: 3 x 8
Seated Preacher Bar Curls: 3 x 10
Stretched
Tri's:
Pushdowns: 2 warmups, 3 x 10
Smith Machine Close Grip Bench: 135 x 15, 2 sets of 225 x 10, 315 x 12
Rope Pushdowns: 3 x 10, dropset x 15
DB Kickbacks: 3 x 10
Stretched
Abs:
Crunches: 3 x 45 (15 right hand behind head, 15 left, and 15 both)
Seated In and Outs: 3 x 20
2 packs of Nitro and 1.25 scoops of EAA Nitro (about 50 grams of carbs)/10g of Glutamine postworkout
Nothing in life is ever handed to me, I go out take that shit for myself.
"It's all a fucking waste if you're not eating right... if you're not supplementing right... if you're not taking the proper steps to induce growth post workout you might as well stay home and jerk off." - G Diesel
5:30 PM- Worlds Gym- trained with my trainer Chris
1 serving Animal Rage pre
1 serving Atomic 7 intra
Back:
Narrow Grip Standing Lat Pulldowns: 2 warmups, 3 x 10
Seated Pulldowns: 3 x 10
Supersetted:
Hammer Strength Pulldowns: 3 x 10
with
Seated Underhand Grip Pulley Rows: 3 x 10
One Arm DB Rows: 100's x 8, 140's x 8, dropset 110's x 8, 160's x 10, dropset 110's x 10
Supersetted:
Seated Hammer Rows: 3 x 10
with
Standing Wide Grip Lat Pulldowns: 3 x 10
T-Bar Rows: 2 x 8-10, double dropset x 10,10
Stretched
Rear Delts:
Bent Over DB Laterals: 3 x 10
Reverse Peck Deck: 3 x 10
3 packs of Nitro postworkout
Nothing in life is ever handed to me, I go out take that shit for myself.
pretty sick workout brotha for being so close to your show!! staying pretty strong buddy that impressive. I lose a good amount of strength as I prep. How much you weighing right now? Keep up the good work my man looking forward to your stage shots
Universal Athlete The Quad Freak
The true measure of a man is how he treats someone who can do him absolutely no good. #StayHumble
"I am the man responsible for who I am. When I look in the mirror each day, I stare my creator in the eyes. I am responsible for what I have and will become, I am accountable for what I will or will not accomplish. I believe in myself, I bow to no man and my only critic of any consequence has walked every mile of this journey in my size thirteens. " - G. Diesel
pretty sick workout brotha for being so close to your show!! staying pretty strong buddy that impressive. I lose a good amount of strength as I prep. How much you weighing right now? Keep up the good work my man looking forward to your stage shots
Thanx brotha. Still feelin strong. Right now i am weighin 245. Plan to step on stage at 235. Thanx brotha, will do
Originally Posted by Big C
Enforcer my man proud of all your hard work day in and day out bro. We are all behind you.
Thanx bro, trainign with you at the Arnold once again lit a fire under my ass. Thank you for all of the support
Originally Posted by C.Coronato
Lets see some pics!!
Got some on my phoen Ill have to text you
Nothing in life is ever handed to me, I go out take that shit for myself.
11:30 PM- Diamond Gym- trained with my boy Gunz- fuckin killed it love trainer with him- 18 days out!!!!!
1 serving Animal Rage pre
1 serving Atomic 7 intra
Chest:
Flat DB Press: 2 warmups, 100's x 10, 120's x 10, 145' x 10, 170's x 8, 175's x 6
Incline Machine Press: 2pps x 10, 3pps x 10, 4pps x 8, 5pps x 6, dropset 3pps x 6, dropset 2pps x 6
Incline DB Press: 110's x 8, 120's x 8, 145's x 4, dropset 70's x 8
Dips: 2 x 20
Supersetted:
Seated Machine Press: 2 x 15
with
Peck Deck Flyes: 2 x 15
Stretched
Calves:
Standing Machine Calf Raises: 1 warmup, 5 x 15-8, dropset x 20
3 packs of Nitro postworkout
Nothing in life is ever handed to me, I go out take that shit for myself.
Ya bro,get one of the guys to post up some pics.I would love to see how you looking.
POWER--PRIDE--DISCIPLINE--RESPECT
Team Fortney
Off Season & Contest Prep-Coaching (we are very busy,if your not ready to be your best. No need to waste either one of our time) bigalfortney@yahoo.com
The question is not how far. The question is, do you possess the constitution, the depth of faith, to go as far as is needed?