Enter The Dungeon

[Altered Beast]

Believe it or not I have actually been getting too much fiber through my nutrition. Have you ever met someone with that problem? Well, you have now! Weird problem to have, isn't it?

To remedy this, I am going to swtich to White Organic Rice for Meal #5 and possibly Meal #2. For today at least, just #5. I prefer the short grain rice, which is the shorter and chubbier looking rice. It cooks better in a rice cooker and simply tastes better if you ask me!

Stay tuned! LOL!

[Shukin]

nice long posts PanterA....
No shit talk yet.....starting to worry you have gotten soft.........lol


Keep it real Bro!

[Altered Beast]

nice long posts PanterA....
No shit talk yet.....starting to worry you have gotten soft.........lol

Keep it real Bro!

LOL! I will NEVER go soft! Should I step up the aggression? I was worried that in my previous threads it scared away people from commenting on my posts.

[Altered Beast]

DESTROYED my arms today, Thursday
Legs Tomorrow (my favorite day of the week)

I...will...never....go....soft...

A female bodybuilder that I know at my gym was being filmed today while training for the Arnold. Her name is Tina Chandler, look her up! She has the most impressive back and is a genuine lady. It was fun to see her get fired up for the Arnold!!

PS* I think I've corrected the previous issue posted earlier.

ARMS and ABS

Rotator Warm Ups

Preacher Curls
- EZ Curl Bar + 50 Pounds, 15 Reps
- EZ Curl Bar + 60 Pounds, 14 Reps
- EZ Curl Bar + 70 Pounds, 12 Reps
- EZ Curl Bar + 80 Pounds, 9 Reps
- EZ Curl Bar + 90 Pounds, 6 Reps

- One Arm D-Handle Floor Curls (100 Max Weight Stack)
- 25 Pounds, 14 Reps
- 30 Pounds, 12 Reps
- 35 Pounds, 10 Reps
- 40 Pounds, 8 Reps
- 45 Pounds, 7 Reps

Standing Cable Curls with D-Handles (200 Max Weight Stack)
- 70 Pounds, 15 Reps
- 80 Pounds, 13 Reps
- 90 Pounds, 11 Reps

Bent Between the Legs Cable Curls (200 Max Weight Stack)
- 110 Pounds, 15 Reps
- 130 Pounds, 13 Reps
- 150 Pounds, 11 Reps

Standing EZ Bar Curls
- EZ Bar + 60 Pounds, 14 Reps
- EZ Bar + 70 Pounds, 11 Reps
- EZ Bar + 80 Pounds, 8 Reps

Rope Pressdowns (200 Max Weight Stack)
- 130 Pounds, 20 Reps
- 150 Pounds, 14 Reps
- 170 Pounds, 11 Reps

EZ Curl Bar Skull Crushers
- EZ Bar + 100 Pounds, 14 Reps (I start with two 25's on each side, thats right!)
- EZ Bar + 110 Pounds, 12 Reps
- EZ Bar + 120 Pounds, 10 Reps

Dumbbell Power Skull Crushers (brought down slow and controlled to the shoulder and pressed to lockout)
- 40 Pounds, 9 Reps
- 45 Pounds, 7 Reps
- 50 Pounds, 5 Reps
- 55 Pounds, 3 Reps
- 60 Pounds, 1 Rep

Dumbbell Tate Presses
- 35 Pounds, 10 Reps
- 40 Pounds, 8 Reps
- 45 Pounds, 6 Reps
- 50 Pounds, 4 Reps
- 55 Pounds, 2 Reps

Machine Wide Grip Pressdowns (255 Max Weight Stack)
- 195 Pounds, 15 Reps
- 210 Pounds, 13 Reps
- 225 Pounds, 11 Reps

V-Handle Pressdowns (200 Max Weight Stack)
- 180 Pounds, 12 Reps
- Max Weight Stack, 10 Reps
- Max Weight Stack plus a pin with 10 Pounds added, 8 Reps

Dumbbell Grip Strength Holds (hands are chalked, fingers spread across the top of each dumbbell held to failure)
- 25 DB's, 30 Seconds
- 30 DB's, 25 Seconds
- 35 DB's, 20 Seconds
- 35 DB's, 20 Seconds

Hanging Leg Raises (Strict Form)
- 30 Reps
- 22 Reps
- 16 Reps

Rope Crunches (200 Max Weight Stack)
- 180 Pounds, 25 Reps
- 190 Pounds, 23 Reps
- Max Weight Stack, 20 Reps

Standing Barbell Oblique Twists
- 10 Reps
- 9 Reps
- 8 Reps

Domination!!!!!


Stay Swole,

Bear

[Shukin]

Nice work bro-za.....
Tina Chandler is massive! holly shit.

[Altered Beast]

Nice work bro-za.....
Tina Chandler is massive! holly shit.

Thank you! Yes she is impressive. She is one of the shorter ladies, but has serious mass to her frame.

[Altered Beast]

Hitting legs in about an hour, ready to TEAR SHIT UP!!!! My lady is coming in town for the weekend!!! Therefore, I am getting my training done a bit earlier. Got a badass weekend planned!

My advertising plan of attack is starting to come together. Hopefully, by next week the process will start and I can get a full book of clients! Once that happens, she will move to Houston with me and things will be the way they should! No need to rush, I am only 27 as is she.

HERE IS SOME MOTIVATION GIRLS!!!!!!

http://www.youtube.com/watch?v=87jwyfJcVjQ

They are DELOADING!!! 1000 Pound deload...

[Mr. Dead]

Strong work, goin' on, in here...!!!

[Altered Beast]

Strong work, goin' on, in here...!!!

YES SIR! This Bear doesn't hibernate.

OOOOOOOH! LEG DAY SOON, DEAD!!!!!!!!!!

[Altered Beast]

My girl is here and we've almost polished off a bottle of Red Burgundy! Heading out soon.

I WILL POST MY BADASS leg workout either tomorrow or Sunday! I TORE IT UP! Hit some PR's as well! Enjoy your weekend everyone! Eat big and eat clean!


Stay Swole,

Bear

[Shukin]

What's up P?
Hey, have you heard of UBC? i saw it posted on you tube under Ox's new video.........Have they started UBC to mimic the ABC?
http://www.youtube.com/watch?v=Gsjw4g5qTr4

[Altered Beast]

What's up P?
Hey, have you heard of UBC? i saw it posted on you tube under Ox's new video.........Have they started UBC to mimic the ABC?
http://www.youtube.com/watch?v=Gsjw4g5qTr4

Very badass video. Ox looks the best he ever has.

Everyone attempts to Mimic Animal. Look at all of the supplement companies that now have a "Vitamin Pack". They are even stacking supplements together in a daily "pack". Gimmicky nonsense if you ask me!

THEY CAN'T HANG! Bunch of bitches! There is only one Animal my good man!

[Altered Beast]

ABSOLUTELY NUTCASE WEEKEND! Sorry this took a few days, when a woman want your attention, they damn sure get all of it!!

ANYWAYS! I tore shit up on Friday, legs are my favorite muscle to train by far! My favorite lift is the deadlift and box squatting. It's the most fun you can have with your pants on. YOU MUST tap into the purity of your primal essence or you will not get everything out of your lifting experience.

My body is finally starting to get use my new wide stance for squats. I am finally hitting PR's and my knees longer bother me. I've been told that wide stance squatting is best to use briefs, but I haven't hit that kind of weight just yet. SOON!!!!!!!!!!

Had some serious Pantera blaring in my ear drums....

Legs: Friday

Leg Extensions (300 Max Weight Stack)
- 160 Pounds, 20 Reps
- 180 Pounds, 17 Reps
- 200 Pounds, 14 Reps

Barbell Squats
- 185 Pounds, 10 Reps
- 225 Pounds, 8 Reps
- 225 Pounds, 7 Reps
- 275 Pounds, 3 Reps
- 315 Pounds, 3 Reps
- 365 Pounds, 4 Reps *PR*

Barbell Speed Box Squats (100 Pounds of band tension, light bands)
- 235 Pounds, 3 Reps
- 285 Pounds, 3 Reps
- 325 Pounds, 2 Reps
- 375 Pounds, 2 Reps
- 375 Pounds, 2 Reps
- 425 Pounds, 1 Rep
- 425 Pounds, 1 Rep
- 465 Pounds, 1 Rep *PR*

Leg Presses
- 12 Plates, 18 Reps
- 14 Plates, 14 Reps
- 16 Plates, 12 Reps
- 18 Plates, 9 Reps *PR*

Barbell Good Mornings
- 225 Pounds, 3 Reps
- 275 Pounds, 3 Reps
- 315 Pounds, 3 Reps
- 365 Pounds, 3 Reps
- 385 Pounds, 3 Reps *PR*

Reverse Hyper Extensions on Romanian Chair (I use heavy ankle weights)
- 20 Reps
- 20 Reps
- 20 Reps

45 Degree Hyper Extensions
- 25 Pound Weight, 10 Reps
- 35 Pound Weight, 9 Reps
- 45 Pound Weight, 7 Reps

Standing Calf Raises (500 Max Weight Stack)
- Max Weight Stack + 20 Pounds, 15 Reps
- Max Weight Stack + 30 Pounds, 13 Reps
- Max Weight Stack + 40 Pounds, 11 Reps
- Max Weight Stack + 50 Pounds, 9 Reps

Calf Raises on Leg Press
- 12 Plates, 14 Reps
- 14 Plates, 12 Reps
- 16 Plates, 10 Reps
- 16 Plates, 9 Reps

Hell of a session! How are your leg sessions going? Time to step it up girls!

Hitting Chest and Abs tomorrow. A lot of PR's will be broken this coming week, STAY TUNED!


Stay swole,

Bear

[GUNS]

Solid leg day Bear. Really pushing some serious volume. Hopefully you can't walk tomorrow! LOL!

[Altered Beast]

Solid leg day Bear. Really pushing some serious volume. Hopefully you can't walk tomorrow! LOL!

Thanks!

HAHAHA! I tend to have more trouble walking the rest of the day after lifting. The soreness is definitely there for a few days! If I don't get sore, I did not train hard enough. Soreness = new growth, at least for me.

[GUNS]

Thanks!

HAHAHA! I tend to have more trouble walking the rest of the day after lifting. The soreness is definitely there for a few days! If I don't get sore, I did not train hard enough. Soreness = new growth, at least for me.

Agree!

[Altered Beast]

Hit a new 1 Rep Max on Bench!!! This is going to be a badass week! I've been jumping up a steady 10 pounds each cycle of 5/3/1 on bench. Going for 500 on deadlift tomorrow.....I performed some speed work at 55% and 60% of my max for 8 sets after BP with 3 reps each set. The focus was on explosion and form. Went heavy on incline as well. Hit some PR's on my lockout Bench Press as well!
*Those who do not know what a lockout press is, it's simple. You set the barbell high above your chest on support beams, and press it off of those beams and squeezing the lockout. Than bringing it back down to the beams, letting it sit on the beams and press it back off of the beams. It really hits the triceps and anterior delts because you are having to press it very high up and the power is focused at the very top of your bench press.

Nutcase weekend has me dragging a little bit today, but I don't have trouble powering through it! On a fun note, my significant other gave me shit for my suit pants fitting a little tight in the rear! LOL! I told her next time I enter a mass gaining phase, I'll perform plenty of cardio to keep the excess off! Isn't love GRAND? HAHAHAHA!

I have started including some cardio back into the mix, there is no excuse for me being lazy. Starting with 10 minutes of Ellipitcal work at medium-high resistance levels at 60-70% of Max Heart Rate.

Hit Chest and ABS today
Back Tomorrow

Rotator Warmups

Flat Barbell Bench Press
- 135 Pounds, 10 Reps
- 185 Pounds, 5 Reps
- 225 Pounds, 5 Reps
- 275 Pounds, 3 Reps
- 315 Pounds, 3 Reps
- 365 Pounds, 1 Rep *NEW 1 Rep Max!*
- 375 Pounds, Miss

Flat Barbell Speed Presses
- 205 Pounds, 3 Reps
- 205 Pounds, 3 Reps
- 205 Pounds, 3 Reps
- 205 Pounds, 3 Reps
- 225 Pounds, 3 Reps
- 225 Pounds, 3 Reps
- 225 Pounds, 3 Reps
- 225 Pounds, 3 Reps

Incline Barbell Bench Press
- 225 Pounds, 6 Reps
- 245 Pounds, 4 Reps
- 275 Pounds, 2 Reps
- 295 Pounds, 1 Rep *PR*

Barbell Lockout Bench Press
- 225 Pounds, 5 Reps
- 275 Pounds, 3 Reps
- 315 Pounds, 3 Reps
- 345 Pounds, 2 Reps
- 365 Pounds, 1 Rep
- 365 Pounds, 1 Reps

Standing Cable Flyes (200 Max Weight Stack)
- 60 Pounds, 14 Reps
- 70 Pounds, 12 Reps
- 80 Pounds, 10 Reps

Hanging Leg Raises
- 30 Reps
- 22 Reps
- 16 Reps

Rope Crunches (200 Max Weight Stack)
- 180 Pounds, 25 Reps
- 190 Pounds, 23 Reps
- Max Weight Stack, 21 Reps

- 10 Minutes on the elliptical, listed above.

Well? Have you pulled your skirts up yet?


Stay Swole,

Bear

[BamBam]

Along for the ride!!! Let's go brother!!

IN IRON,
BB-

[Altered Beast]

Along for the ride!!! Let's go brother!!

IN IRON,
BB-

Glad to have you! Don't be afraid to post regularly!

[Shukin]

Glad to have you! Don't be afraid to post regularly!

would that be here on on the uni site?