Shit looks good brother.....bring it when you step on stage!!
thanks man, i appreciate the feedback. Oh and i will!
"Ask yourself this: if everyone else is training once per week, what are you doing that's so different that you would expect to get better results than anybody else? You might have good genetics, be tough enough and disciplined enough to train hard... but so are a lot of people." - BOSS
"I think I must be overtraining"... no, you're just a pussy - Machine
Just did 20mins of cardio this morning, sippin on bcaa/glutamine. Abs were looking decent when I woke up, midsection is tightening up. Overall pretty happy with how I look today. Shitty thing is, tomorrow i'll tell myself "u need more size" or "that bodypart is way lagging" or something lol. Bodybuilders definently are PERFECTIONIST! but you must be inorder to win
"Ask yourself this: if everyone else is training once per week, what are you doing that's so different that you would expect to get better results than anybody else? You might have good genetics, be tough enough and disciplined enough to train hard... but so are a lot of people." - BOSS
"I think I must be overtraining"... no, you're just a pussy - Machine
Machine side lateral: 5 x 12-10
DB Shoulder press: 4 x 8-10
DB Side Lateral: 3 x 10
DB Front Raise: 3 x 8
Rope facepulls: 3 x 10-12
DB Incline rear delts: 3 x 10-8
Had a good workout, was moving around some heavy weight. Really focusing on squeezing out the rear delts to improve them some. Delts in general look good, just need some more cap
"Ask yourself this: if everyone else is training once per week, what are you doing that's so different that you would expect to get better results than anybody else? You might have good genetics, be tough enough and disciplined enough to train hard... but so are a lot of people." - BOSS
"I think I must be overtraining"... no, you're just a pussy - Machine
Rope Extn: 5 x 10-12 (First 2 sets done as a warmup)
Closegrip bench: 3 x 10-6
Vbar pushdowns: 3 x 10 (last set supersetted with rev. grip pushdowns)
Machine dips: 3 x 12
1 arm DB extn: 3 x 8
Got a nice pump, and the good strength from the morning delt workout must have carried over because i was moving some nice weight for me. 285 closegrip bench, did most of the stack with rope pushdowns but wasnt one of the tools you see leaning on the weights using their shoulders instead, or barely opening the rope at the bottom. Every single rep the rope HAS to be opened as much as possible to keep tension on the lateral head. I don't wanna just be big, i wanna be wide too!
"Ask yourself this: if everyone else is training once per week, what are you doing that's so different that you would expect to get better results than anybody else? You might have good genetics, be tough enough and disciplined enough to train hard... but so are a lot of people." - BOSS
"I think I must be overtraining"... no, you're just a pussy - Machine
Pullups- 3 x whatever. Warmup sets to stretch and pump some blood
Straightarm pulldowns- 4 x 8-10
Cable lowrow pulleys- 4 x 8-10
Deads- 5 x 12-7
Rope pulley burnout
1st deadlift day since the hamstring injury. Felt GREAT!! Raw, 315x7. I think I could have thrown around over 400 for reps, but i do NOT wanna tear it again. I will take my time and the weights will come back. On the straightarm & cable pulleys, used the rope attachment. You can really squeeze the muscles hard that way. Plus you don't have to stop at your midsection; you can actually pull the pulley a little further back to help etch out some detail. And then the burnout, I attach a rope and set the cable high. Do 10-12 reps, squeezing around 3-5sec per rep. Then lower two hole, repeat. Lower 2 holes, repeat, etc etc. Really burns out from the traps all the way down. I can get a really really good mind-muscle connection doing this which will help my posing a lot since you can't see your back when you train it
"Ask yourself this: if everyone else is training once per week, what are you doing that's so different that you would expect to get better results than anybody else? You might have good genetics, be tough enough and disciplined enough to train hard... but so are a lot of people." - BOSS
"I think I must be overtraining"... no, you're just a pussy - Machine
Just did 20 mins cardio on wakeup. Tredmil. Incline 7+, speed 3.5-4. Would raise incline some and lower speed, then raise speed and lower incline. Whatever I felt like, just a good cardio session
"Ask yourself this: if everyone else is training once per week, what are you doing that's so different that you would expect to get better results than anybody else? You might have good genetics, be tough enough and disciplined enough to train hard... but so are a lot of people." - BOSS
"I think I must be overtraining"... no, you're just a pussy - Machine
Incline DB- 4 x 8-10 (not including warmups)
Incline Flys- 5 x 8-10
Hammer flat press- 3 x 10-6
Cable Flys- FST 7 (7x12)
CARDIO: 10 mins Stepmil (really focused on squeezing the glutes. I will NOT.. i repeat, WILL NOT! step on stage without shredded glutes. 15 more minutes later on the stepmil after workout 2
GREAT workout. Strength was awesome! Last set of db flys were the 70's, 9 reps. And not pussy reps, fulll stretch, full contractions at the top. Anyone can grab heavy weights and do bullshit reps, but I want to actually look good and not be able to say "ooo i did so much weight today" (theres my little rant for the morning lol). Maxed out the hammer press w/ 5x 45plates. Cable flys stayed at the top position, but since I did 7 sets, each set ended different or the motion was a little different to hit the pec at a different angle. Chest was SLAMMED with blood today. Probably the best chest workout i've had in 2-3 months. And of course, stretching/posing in between sets and a lot at the end.
"Ask yourself this: if everyone else is training once per week, what are you doing that's so different that you would expect to get better results than anybody else? You might have good genetics, be tough enough and disciplined enough to train hard... but so are a lot of people." - BOSS
"I think I must be overtraining"... no, you're just a pussy - Machine
Leg Extensions: 3 warmup, 4 x 12
Leg Press: 4 x 15-20
Squats: 5 x 10
Barbell Lunges: 3 x 8
1 leg press: 3 x 10
1 leg extensions: 3 x 10
----------
Seated curls: 5 x 10-12
Stiffs: 1 x 10
Hyperextensions: 3 x 12
______
Standing Calves: 3 x 12-15
Seated Calves: 3 x 10-12
______
Hammer strength ab machine: 4 x 15
Roman chair: 4 x 20
Rope crunches: 4 x 25
Had a really really good workout. Very happy with my food choices during the cut, i have plenty of energy everyday. Quads felt great. Still didn't go heavy on squats, but each rep sat in the hole around 2-3 seconds (ass-to-floor!). Hammys felt good. Got really tight on the stiffs, so thats why I dropped em after the 1st set. Ab workout was real good. On abs/calves, 30sec rest between sets. WOOO! And of course, plenty of posing afterwards
"Ask yourself this: if everyone else is training once per week, what are you doing that's so different that you would expect to get better results than anybody else? You might have good genetics, be tough enough and disciplined enough to train hard... but so are a lot of people." - BOSS
"I think I must be overtraining"... no, you're just a pussy - Machine
Rope pushdowns: 4 x 15
Close grip bench: 3 x 10-8
Dips: 3 x 10-8
Straight Bar pushdowns: 3 x 10
Skull crushers: FST7 (12 reps)
EZ bar curls: 3 x 10-12
Alt db curls: 3 x 10-8
Spider Curls: 3 x 10
1 arm preacher: 3 x 10-12
Rev curls: 3 x 10
Nice workout. The only bad part I had was the dips. I wanted to do in between 2 benches, but shoulders were real sore and started taking over, so I switched to machine dips. Other than that it was a good workout. Decided not to do abs because I needed to get to my sisters track meet to watch her.
"Ask yourself this: if everyone else is training once per week, what are you doing that's so different that you would expect to get better results than anybody else? You might have good genetics, be tough enough and disciplined enough to train hard... but so are a lot of people." - BOSS
"I think I must be overtraining"... no, you're just a pussy - Machine
Front widegrip pulldowns: 4 x 8-10
Rev barbell row: 3 x 8-10
DB row: 3 x 8-10
Rope cablepulleys: 4 x 10
Straightarm pulldowns: FST7
Back workout went well. Really hammered the rope pulleys hard, squeezed every ounce i could each rep. Weights were low, 50-60-75-90. But the point isnt the throw as much weight as possible, its to etch the most amount of detail as humanly possible. Sitting at 231 and can see my abs, so i'm pretty happy. 8 more weeks till I start prepping with Neil Hill again, so should be an awesome ride.
"Ask yourself this: if everyone else is training once per week, what are you doing that's so different that you would expect to get better results than anybody else? You might have good genetics, be tough enough and disciplined enough to train hard... but so are a lot of people." - BOSS
"I think I must be overtraining"... no, you're just a pussy - Machine
Incline Hammer Strength: 5 x 8-10 (first 3 as warmup sets)
Flat Flyes: 5 x 10-8
Flat DB: 3 x 8-10
Cable Crossovers: FST 7
-------------------------
Hammer machine crunch: 4 x 20
Flutter Kicks + 6" : 4 x 15
Rope: 4 x 25
-------------------------
Tredmil (Speed 3, Incline 9.5) - 8 mins
Eliptical- 4 mins forward, 4 mins backwards
Stepmil- 9 mins
Good workout. Left wrist was hurting on db press. Didn't even go past the 90s, just did 2 sets of 10 because the wrist. On the last set of my fst7 movement, did 1 dropset, and just squeezed the chest as hard as possible for 20 seconds, then brought the arms as far back as I could (with pressure still on chest, not shoulders) and stretched for 15 seconds. The abs sucked, because 20-30 sec. rests really burn it out. But that is the goal, so whatever, lol. The cardio was good. I really liked mixing up the 25mins of cardio like that. Made the time go FAST. Heart rate stayed between 145-155 the whole time. Sweating like a whore in church by the time I was done. Also, addition of Atomic 7 and EAA stack. The EAA stack (fruit punch) taste like shiiiiiiit, but i'll deal
"Ask yourself this: if everyone else is training once per week, what are you doing that's so different that you would expect to get better results than anybody else? You might have good genetics, be tough enough and disciplined enough to train hard... but so are a lot of people." - BOSS
"I think I must be overtraining"... no, you're just a pussy - Machine
FUCKING PISSED! Shitty workout. My stomach was killing me. Got through 12 sets of triceps, no pump, barely could move any weights. Fucking hate days like this. Decided to skip on bis/cardio for a day later in the week when i'll be able to give it real attention and not just go through the movements. Fuck
"Ask yourself this: if everyone else is training once per week, what are you doing that's so different that you would expect to get better results than anybody else? You might have good genetics, be tough enough and disciplined enough to train hard... but so are a lot of people." - BOSS
"I think I must be overtraining"... no, you're just a pussy - Machine
UNIVERSAL/ANIMAL
Pak
Omega
Nitro
Flex
Cuts
BCAA Stak
EAA Stak
Atomic 7
Beef Aminos
Torrent (off season)
Rage/Pump (just switched to no more preworkouts, so when i'm all out, these will be eliminated from the stack)
L-Carnitine
GASPARI NUTRITION
Myofusion
Intrapro
Size On precontest
OTHER
L-Argarginine
L-Ornithine
CLA
Vitamin C
Milk Thistle
"Ask yourself this: if everyone else is training once per week, what are you doing that's so different that you would expect to get better results than anybody else? You might have good genetics, be tough enough and disciplined enough to train hard... but so are a lot of people." - BOSS
"I think I must be overtraining"... no, you're just a pussy - Machine
lookin good in here bud-- we all have shitty days.. don't let it get to ya and make up for it in the next workout
appreciat it dan. Don't worry, im gonna do back so hard today, Jay Cutlers gonna be like "shit that dude is wide" lol
"Ask yourself this: if everyone else is training once per week, what are you doing that's so different that you would expect to get better results than anybody else? You might have good genetics, be tough enough and disciplined enough to train hard... but so are a lot of people." - BOSS
"I think I must be overtraining"... no, you're just a pussy - Machine
I'ma hold you to it.. you better smash fuckin weights like there is no tomorrow bro!
Then stay tuned because ill have it posted up later. Thanks for the support
"Ask yourself this: if everyone else is training once per week, what are you doing that's so different that you would expect to get better results than anybody else? You might have good genetics, be tough enough and disciplined enough to train hard... but so are a lot of people." - BOSS
"I think I must be overtraining"... no, you're just a pussy - Machine
Pullups (1 set wide, 1 set narrow) - 10-15, just for a good stretch
Reverse pulldowns- 4 x 8-10
Deadlifts- 4 x 8-10
1arm db row- 3 x 8-10
Overhand barbell row- 3 x 8-10
Hyperextensions- 4 x 10
Cable low row (rope)- 4 x 10
Straightarm pulldowns- FST 7
--------------------------
Reverse crunch of bench supersetted with Flutter Kicks- 3 x 20 of each
Hanging side crunches (for the intercostals)- 2 x 20
---------------------------
Eliptical- 4 mins forward, 4 mins backwards
Tredmil- 17 mins: Incline maxed at 15, speed around 3.
Real good workout, made up for shitty one yesterday. Pleased with deads, last 2 sets were 315, hammy is recovering well. On the 1arm db row, only used 50lbs, but squeezed 5secs. per rep, then straight into back double bi for 10 seconds. Killer. I try my best to stay proportional and detailed. Should be a good overall package in November. Don't have to be the biggest to win, just have to look the best.
"Ask yourself this: if everyone else is training once per week, what are you doing that's so different that you would expect to get better results than anybody else? You might have good genetics, be tough enough and disciplined enough to train hard... but so are a lot of people." - BOSS
"I think I must be overtraining"... no, you're just a pussy - Machine
Leg Extensions- 2 x 15 (warmup) , 4 x 12
Leg Press- 4 x 15-20
Hack- 3 x 10
Squats- 5 x 10-6
1-Leg extensions- 3 x 10
1-Leg press- 3 x 10
Lunges- 3 x 8
1-leg lying hammy curls- 3 x 10
1-leg standing curls- 3 x 12
Stiffs-3 x 10
Seated calves- 3 x 30
Horizontal calves- 3 x 30, last set a drop set
Good workout. Hamstring felt good, but light weights. On the curls, only used 25lbs. Stiffs were 25lb dumbbells. Only squatted 225, BUT its improvement. Strength will return, longevity is the key. By the time I reached the hack squat, my quads were nice and veinyyy. Considering im still 30 weeks away from the show, have only trained legs 4 times in 4 months... and they have nice veins showing through... WOO!
"Ask yourself this: if everyone else is training once per week, what are you doing that's so different that you would expect to get better results than anybody else? You might have good genetics, be tough enough and disciplined enough to train hard... but so are a lot of people." - BOSS
"I think I must be overtraining"... no, you're just a pussy - Machine
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Originally Posted by machineman
