~ AMillane7's MASS Log ~

[AMillane7]

Strong MP and a good workout brah.

Thanks! 500th post as well! :D

[bwelch1985]

Good workout after a long day and hard night. PR on military press really improved the mood. Still gotta eat more!!! I would like to be solidly above 190 within 2 weeks.

DO IT!

solid workout btw...standing or seated military?

[sickonstorm]

DO IT!

solid workout btw...standing or seated military?

no such thing as seated military.


thats a STRONG military press breh

[Unst0pp4bl3]

no such thing as seated military.


thats a STRONG military press breh

yes there is....

[Majestyc]

Strong and solid shoulder workout. Congratulations on your PR, brah.

[sickonstorm]

yes there is....

no theirs noit thats a seated press military press is done standing will

[bwelch1985]

no theirs noit thats a seated press military press is done standing will

http://www.criticalbench.com/exercises/military-press.htm

[sickonstorm]

http://www.criticalbench.com/exercises/military-press.htm

that sites wrong ask in the excersice section.

[bwelch1985]

that sites wrong ask in the excersice section.

probably so...just showing you that its commonly accepted to use "seated military press"

[AMillane7]

Standing Military Press

Just to clarify

[sickonstorm]

probably so...just showing you that its commonly accepted to use "seated military press"

yea i know its accepted but its also accepted to squat halfway down doesnt make it right js.

[AMillane7]

yea i know its accepted but its also accepted to squat halfway down doesnt make it right js.

well now everything's clear :D

[bwelch1985]

yea i know its accepted but its also accepted to squat halfway down doesnt make it right js.


well now everything's clear :D

QFT! lol

[AMillane7]

QFT! lol

Lol, amen!

[SilvrBckGorilla]

GJDM, keep up the good work.

[AMillane7]

GJDM, keep up the good work.

Thanks brah, glad to sea you stop by!

[sickonstorm]

Thanks brah, glad to sea you stop by!

you play golf breh?

[AMillane7]

you play golf breh?

Yes i do

[mdorty]

Food http://fitday.com/fitness/PublicJournals.html?Owner=AMillane7

~ Workout - Shoulders ~

~ Nutrition ~

~ White Flood Tabs
~ 32oz Water
~ ON Whey, Ground Oats, Honey
~ Creatine Mono, Glutamine, Gatorade

BB Military Press
95x10, 135x6, 145x4, 160x1, 165x1, 135x5

DB Military Press
60's x10, 65's x8, 70's x3

Side Lat Raise
20's x12, 20's x12, 25's x10

~ Front Lat Raise
20's x12, 20's x12, 25's x10

~ Cuban Press
20's x12, 20's x12, 25's x10

~ Superset

Good workout after a long day and hard night. PR on military press really improved the mood. Still gotta eat more!!! I would like to be solidly above 190 within 2 weeks.

Nice job on the old shoulders, impressive work:)

[AMillane7]

Nice job on the old shoulders, impressive work:)

Thanks a lot man, felt good workin em yesterday.

[PumpinPaddy]

wow, great #'s on db and military, i always find shoulder pressing tough

[AMillane7]

wow, great #'s on db and military, i always find shoulder pressing tough

I really don't enjoy it at all! DB Press has gone up considerably in past year. I'm glad I just suck it up :D

[dragonoids]

Great shoulders workout there mate! I need to eat more too!

[AMillane7]

~ Day Off ~

Food - http://fitday.com/fitness/PublicJournals.html?Owner=AMillane7

Going back at tomorrow with heavy deadlifts :D

Edit: Just finished my 5000th calorie :D

[dragonoids]

enjoy the day off mate :) Good luck with the back day tomorrow.

[XanderMander]

Did I motivate you to hit those DL's hard tomorrow? Let's see some plates baybeee! :p

[AMillane7]

enjoy the day off mate :) Good luck with the back day tomorrow.
Thanks man!


Did I motivate you to hit those DL's hard tomorrow? Let's see some plates baybeee! :p

Gonna have to lift early AM, so I doubt I'll be throwing the weight around like normal. Expect big weight though

[scrmnws6]

Nice workouts!

What kind of DL #'s you bring home today?

[Sudi.88]

I wish I could eat that many calories... lol
Nice new avatar!

[AMillane7]

I wish I could eat that many calories... lol
Nice new avatar!

Thanks! Avi pics taken a month ago, got bored lol. 5000 cals (pretty clean) was work! :D

[sickonstorm]

Wheres Your Deaadlift????? Negged Seril.

[AMillane7]

Wheres Your Deaadlift????? Negged Seril.

Just got back..posting now

[AMillane7]

Food http://fitday.com/fitness/PublicJournals.html?Owner=AMillane7

~ Workout - Back, Bicep ~

~ Nutrition ~

~ 48oz Water
~ ON Whey, Oats, Honey
~ Gatorade, Creatine Mono, Glutamine

Deadlift
135x10, 275x12, 295x10, 315x8, 365x1, 375x1

BB Row
95x12, 115x10, 135x8, 155x6

Bodyweight Pullup
6, 6, 6, 6

Reverse Lat Pull
150x10, 160x8, 170x6, 180x5

Chest Supported Lat Raise
15's x12, 20's x10, 20's x10

BB Curl
85x8, 90x6, 95x4, 100x2

Seated DB Curl
30's x12, 35's x8, 40's x7


Had a terrible migraine, took 3 migraine specific painkillers. That + White Flood = Slight accidental caffeine overdose. Deadlift PR felt great, beating it even better. I really need to work on pullups, my back is really weak

[SilvrBckGorilla]

Keep up the good work brah.

[no_one089]

375 is no joke! Great work brah;)

[AMillane7]

Keep up the good work brah.


375 is no joke! Great work brah;)

Thanks a lot guys, really worked hard today!

[Majestyc]

Thanks a lot guys, really worked hard today!

Yeah, we can see you worked hard! Nice PR brah. :D

[bwelch1985]

:eek::eek::eek: GG man!

aside from 135x10 I couldn't have completed a single one of those DL sets!...275x12 is Fckin HUGE! I don't even have to say anything about 375...DIESEL

[AMillane7]

:eek::eek::eek: GG man!

aside from 135x10 I couldn't have completed a single one of those DL sets!...275x12 is Fckin HUGE! I don't even have to say anything about 375...DIESEL

Thanks man!

[XanderMander]

Nice work Andrew. I'm gonna have to go up to 405 to stay ahead of your beastly DL's!

[Unst0pp4bl3]

375 WOW your progress is amazing brah...strong mirin

[AMillane7]

Nice work Andrew. I'm gonna have to go up to 405 to stay ahead of your beastly DL's!
hahaha its on brah!


375 WOW your progress is amazing brah...strong mirin
thanks man..just gotta get my weight to go up along with the strength

[dragonoids]

Food http://fitday.com/fitness/PublicJournals.html?Owner=AMillane7

~ Workout - Back, Bicep ~

~ Nutrition ~

~ 48oz Water
~ ON Whey, Oats, Honey
~ Gatorade, Creatine Mono, Glutamine

Deadlift
135x10, 275x12, 295x10, 315x8, 365x1, 375x1

BB Row
95x12, 115x10, 135x8, 155x6

Bodyweight Pullup
6, 6, 6, 6

Reverse Lat Pull
150x10, 160x8, 170x6, 180x5

Chest Supported Lat Raise
15's x12, 20's x10, 20's x10

BB Curl
85x8, 90x6, 95x4, 100x2

Seated DB Curl
30's x12, 35's x8, 40's x7


Had a terrible migraine, took 3 migraine specific painkillers. That + White Flood = Slight accidental caffeine overdose. Deadlift PR felt great, beating it even better. I really need to work on pullups, my back is really weak

you're deadlifting more than double your weight! Now that's crazy! Keep it up mate :)

[Frankie75]

375 deads. you're making good progress. 400 soon!!

[AMillane7]

375 deads. you're making good progress. 400 soon!!

Cant wait to hit 405! 4 Plates would be awesome!

[scrmnws6]

Damn... 375lb on DL's! Nice job man!

[AMillane7]

Food http://fitday.com/fitness/PublicJournals.html?Owner=AMillane7

~ Workout - Chest ~

~ Nutrition ~

~ 32oz Water
~ ON Whey, Honey, Banana
~ Gatorade, Creatine Mono, Glutamine

BB Bench Press
135x10, 195x10, 205x6, 215x3, 225x2, 225x2

DB Incline Fly
30's x12, 30's x12, 35's x10, 40's x8

BW/Weighted Dips
10, 10, +10x8, +15x6

Quick lift today, got it all done within an hour. 195x10 is my new "10 rep max". Long night of studying ahead.

[dragonoids]

really quick workout indeed, but rather complete if you ask me :) enjoy your time studying ;)

[AMillane7]

really quick workout indeed, but rather complete if you ask me :) enjoy your time studying ;)

Thanks man..I wanted to get in some DB press or add triceps but ran out of time. dying here studying :(

[Majestyc]

Impressive bench press, Andrew. Plus, great flyes and dips.

[sickonstorm]

Food http://fitday.com/fitness/PublicJournals.html?Owner=AMillane7

~ Workout - Back, Bicep ~

~ Nutrition ~

~ 48oz Water
~ ON Whey, Oats, Honey
~ Gatorade, Creatine Mono, Glutamine

Deadlift
135x10, 275x12, 295x10, 315x8, 365x1, 375x1

BB Row
95x12, 115x10, 135x8, 155x6

Bodyweight Pullup
6, 6, 6, 6

Reverse Lat Pull
150x10, 160x8, 170x6, 180x5

Chest Supported Lat Raise
15's x12, 20's x10, 20's x10

BB Curl
85x8, 90x6, 95x4, 100x2

Seated DB Curl
30's x12, 35's x8, 40's x7


Had a terrible migraine, took 3 migraine specific painkillers. That + White Flood = Slight accidental caffeine overdose. Deadlift PR felt great, beating it even better. I really need to work on pullups, my back is really weak

told you so heheh

[AMillane7]

told you so heheh

well..ya.. :p

[Unst0pp4bl3]

studying...oh noes

[Frankie75]

good job on the flyes and weighted dips.

[AMillane7]

Food http://fitday.com/fitness/PublicJournals.html?Owner=AMillane7

~ Workout - Legs ~

~ Nutrition ~

~ White Flood Tabs
~ 64oz Water
~ ON Whey
~ Gatorade, Creatine Mono, Glutamine

Squat
135x20, 225x10, 175x1, 315x1, 245x8, 255x6

Box Squats
135x15, 155x12, 185x12

Calf Raises
8Plates x15, 8x15, 8x15, 8x15

Leg Curl
110x15, 125x12, 140x10, 150x8

DB Lunges
30's x12, 35's x10, 40's x8, 45's x6

Pretty good workout today, loving the White Flood Tabs. PR on squat. (Since being sick)

[Majestyc]

Awesome squat PR.

[XanderMander]

Awesome squats MAndrew, I'm so ****ing jealous! :D

[sickonstorm]

Food http://fitday.com/fitness/PublicJournals.html?Owner=AMillane7

~ Workout - Legs ~

~ Nutrition ~

~ White Flood Tabs
~ 64oz Water
~ ON Whey
~ Gatorade, Creatine Mono, Glutamine

Squat
135x20, 225x10, 175x1, 315x1, 245x8, 255x6

Box Squats
135x15, 155x12, 185x12

Calf Raises
8Plates x15, 8x15, 8x15, 8x15

Leg Curl
110x15, 125x12, 140x10, 150x8

DB Lunges
30's x12, 35's x10, 40's x8, 45's x6

Pretty good workout today, loving the White Flood Tabs. PR on squat. (Since being sick)

315 is a pr?? you told me you squatted 315 before...either way i wish i ca squat that much ill probably be squatting 315 in two years the way my workouts ahve been going haha.

[Helacool3]

awesome leg workout!

[bwelch1985]

Awesome job on the squats man! I've been wanting to give 315 a shot....buuuuuut I'm afraid of it....

[mdorty]

Food http://fitday.com/fitness/PublicJournals.html?Owner=AMillane7

~ Workout - Legs ~

~ Nutrition ~

~ White Flood Tabs
~ 64oz Water
~ ON Whey
~ Gatorade, Creatine Mono, Glutamine

Squat
135x20, 225x10, 175x1, 315x1, 245x8, 255x6

Box Squats
135x15, 155x12, 185x12

Calf Raises
8Plates x15, 8x15, 8x15, 8x15

Leg Curl
110x15, 125x12, 140x10, 150x8

DB Lunges
30's x12, 35's x10, 40's x8, 45's x6

Pretty good workout today, loving the White Flood Tabs. PR on squat. (Since being sick)

Nice job, weight is getting up there fast:)

[AMillane7]

Awesome squat PR.


Awesome squats MAndrew, I'm so ****ing jealous! :D


315 is a pr?? you told me you squatted 315 before...either way i wish i ca squat that much ill probably be squatting 315 in two years the way my workouts ahve been going haha.


awesome leg workout!


Awesome job on the squats man! I've been wanting to give 315 a shot....buuuuuut I'm afraid of it....

Nice job, weight is getting up there fast:)

Thanks guys! (Tallguy - 315 was my max before I was sick. Basically my PR's are since being sick.)

[no_one089]

Strong squatting, lifts are looking good!:)

[AMillane7]

Strong squatting, lifts are looking good!:)

Thank you good sir!

[dragonoids]

great job on the legs session! Keep it up mate :)

[AMillane7]

Food http://fitday.com/fitness/PublicJournals.html?Owner=AMillane7

~ Workout - Shoulders, Triceps ~

~ Nutrition ~

~ 32oz Water
~ ON Whey, Honey, Banana
~ Gatorade, Creatine Mono, Glutamine

BB Military Press
105x10, 115x8, 125x6, 135x4, 145x3

Close Grip Bench Press
115x12, 125x10, 135x8, 145x6, 155x4

Side Lat Raise
20's x12, 25's x10, 25's x10

DB Overhead Raise
55x12, 60x10, 65x8

Front Lat Raise
20's x12, 20's x12, 25's x10

Tricep Pushdown
120x12, 130x12, 150x12

Good pump on today's workout, loving the Tabs!

[Unst0pp4bl3]

nice job on the military press, i hit 4x135 last time too, but could only get 145 once lol

[Majestyc]

All strong lifts, good job Andrew man.

[AMillane7]

nice job on the military press, i hit 4x135 last time too, but could only get 145 once lol
Probably dead from the good set on 135


All strong lifts, good job Andrew man.

Thanks ron!

[mdorty]

Food http://fitday.com/fitness/PublicJournals.html?Owner=AMillane7

~ Workout - Shoulders, Triceps ~

~ Nutrition ~

~ 32oz Water
~ ON Whey, Honey, Banana
~ Gatorade, Creatine Mono, Glutamine

BB Military Press
105x10, 115x8, 125x6, 135x4, 145x3

Close Grip Bench Press
115x12, 125x10, 135x8, 145x6, 155x4

Side Lat Raise
20's x12, 25's x10, 25's x10

DB Overhead Raise
55x12, 60x10, 65x8

Front Lat Raise
20's x12, 20's x12, 25's x10

Tricep Pushdown
120x12, 130x12, 150x12

Good pump on today's workout, loving the Tabs!

Nice job on the shoulders, once again:)

[AMillane7]

Cals over last few days:

5000
3000
4300
4200
5000

Tried to really blast through these days. Going to go for 4000 clean tomorrow!

[Frankie75]

~new page~

Food http://fitday.com/fitness/PublicJournals.html?Owner=AMillane7

~ Workout - Shoulders, Triceps ~

~ Nutrition ~

~ 32oz Water
~ ON Whey, Honey, Banana
~ Gatorade, Creatine Mono, Glutamine

BB Military Press
105x10, 115x8, 125x6, 135x4, 145x3

Close Grip Bench Press
115x12, 125x10, 135x8, 145x6, 155x4

Side Lat Raise
20's x12, 25's x10, 25's x10

DB Overhead Raise
55x12, 60x10, 65x8

Front Lat Raise
20's x12, 20's x12, 25's x10

Tricep Pushdown
120x12, 130x12, 150x12

Good pump on today's workout, loving the Tabs!

nice shoulder work. db presses are looking. do you do them seated or standing?

[bwelch1985]

Cals over last few days:

5000
3000
4300
4200
5000

Tried to really blast through these days. Going to go for 4000 clean tomorrow!

why so much variance between days? I'm usually w/in 100 cals of 3200 everyday.....you know somethin I don't???

[AMillane7]

nice shoulder work. db presses are looking. do you do them seated or standing?
I do my DB presses seated, BB standing but overhead raise is my tri exercise. (2 hands on 1 DB)


why so much variance between days? I'm usually w/in 100 cals of 3200 everyday.....you know somethin I don't???
My stomach sometimes cant really take in food some mornings, it really sucks. Been working hard on it, may check out 'gut health'.

[XanderMander]

I hear you on those mornings man, most of the time its a shake and some carbs in the morning from fruit or snack bars or cereal. Tell me if you find a solution to our problem!

[AMillane7]

I hear you on those mornings man, most of the time its a shake and some carbs in the morning from fruit or snack bars or cereal. Tell me if you find a solution to our problem!

really considering gut health, it may be part of my next order

[AMillane7]

Food http://fitday.com/fitness/PublicJournals.html?Owner=AMillane7

~ Workout - Back ~

~ Nutrition ~

~ 28oz Water
~ ON Pro Complex Gainer
~ Gatorade, Creatine Mono, Glutamine

Deadlift
135x12, 275x12, 315x8, 335x6, 355x1

BB Row
135x8, 145x8, 155x6, 165x4

Reverse Lat Pull
150x10, 160x8, 170x6, 180x5

Chest Supported Lat Raise
20's x12, 20's x12, 25's x10

BB Shrug
225x10, 225x10, 225x10, 225x10

Pretty good workout today, still hitting the Deadlifts hard. Plenty more eating to do though!

[Helacool3]

awesome back workout:D

[AMillane7]

awesome back workout:D

Thanks bro!

[Majestyc]

Great workout, Andrew. Impressive deadlift max, rows, and shrugs.

[sickonstorm]

Food http://fitday.com/fitness/PublicJournals.html?Owner=AMillane7

~ Workout - Back ~

~ Nutrition ~

~ 28oz Water
~ ON Pro Complex Gainer
~ Gatorade, Creatine Mono, Glutamine

Deadlift
135x12, 275x12, 315x8, 335x6, 355x1

BB Row
135x8, 145x8, 155x6, 165x4

Reverse Lat Pull
150x10, 160x8, 170x6, 180x5

Chest Supported Lat Raise
20's x12, 20's x12, 25's x10

BB Shrug
225x10, 225x10, 225x10, 225x10

Pretty good workout today, still hitting the Deadlifts hard. Plenty more eating to do though!
wow so 355 is easy nao?

[iKermit]

really considering gut health, it may be part of my next order

what's that?

[sickonstorm]

really considering gut health, it may be part of my next order

link i need some g

[AMillane7]

Great workout, Andrew. Impressive deadlift max, rows, and shrugs.
Thanks bro! :D


wow so 355 is easy nao?
I wish! It was a tough rep to end the deadlifts


what's that?
http://www.bodybuilding.com/store/rpn/guthealth.html

Stomach/Digestive Aid :D

[sickonstorm]

what's that?

ill tell you for reps
















im joking no negssssss


its a gut supplement on bb.com for digestive enzymes and gut health and **** .

[sickonstorm]

Thanks bro! :D


I wish! It was a tough rep to end the deadlifts


http://www.bodybuilding.com/store/rpn/guthealth.html

Stomach/Digestive Aid :D

15 bucks for 35 servings nice.

[no_one089]

Strong back work man, good job:)

[sickonstorm]

finally off spread breh i just negged you heheheh

[AMillane7]

Strong back work man, good job:)
Thanks!

finally off spread breh i just negged you heheheh

Uh oh, not negs! :eek:

[no_one089]

I think I shall join in on said negging.

[Unst0pp4bl3]

Cals over last few days:

5000
3000
4300
4200
5000

Tried to really blast through these days. Going to go for 4000 clean tomorrow!

pretty impressive, 5000 is serious business

solid back workout today too

[AMillane7]

I think I shall join in on said negging.
:(

pretty impressive, 5000 is serious business

solid back workout today too

Thanks! 5000 cals feels good lol

[sickonstorm]

so i pmed the guy from man sports and he was ready to ship them out to me but i said i couldn't be dishonest and told him that i had no camera


AND I REALLY wanted to log these products specifically.

[AMillane7]

http://img147.imageshack.us/img147/9856/playlistxz1.jpg (http://img147.imageshack.us/my.php?image=playlistxz1.jpg)
http://img147.imageshack.us/img147/playlistxz1.jpg/1/w640.png (http://g.imageshack.us/img147/playlistxz1.jpg/1/)

[XanderMander]

I have every song on that playlist (serious).

[AMillane7]

I have every song on that playlist (serious).

PM Me your fav rock/metal etc songs..nao

i have more if you want em

[sickonstorm]

so i pmed the guy from man sports and he was ready to ship them out to me but i said i couldn't be dishonest and told him that i had no camera


AND I REALLY wanted to log these products specifically.

i sea how it is IGNORE MEH

[bigguy19]

wtf goin on in here?

[AMillane7]

i sea how it is IGNORE MEH
I was gonna reply in your thread brah

wtf goin on in here?
dat dere logging

[PumpinPaddy]

looks like youre nearing 3 months on your journal - gj

reps will be in order

edit: recharge

[dragonoids]

nice song list there ;)

[AMillane7]

looks like youre nearing 3 months on your journal - gj

reps will be in order

Haha, hopefully..reps would be nice but the PRs are better :p

nice song list there ;)
Thanks..I love my lifting music!

[AMillane7]

Food http://fitday.com/fitness/PublicJournals.html?Owner=AMillane7

~ Workout - Chest, Forearms ~

~ Nutrition ~

~ CL White Flood Tabs
~ 64oz Water
~ ON Pro Complex Gainer
~ Gatorade, Creatine Mono, Glutamine

BB Bench Press
135x10, 225x4, 225x4, 225x3, 225x3, 235x2

DB Incline Press
60's x12, 65's x10, 70's x8, 75's x6

DB Fly
30's x12, 35's x10, 40's x10

Dips
BWx 10, 10, 10

DB Wrist Curl
50's x12, 60's x10, 70's x8

Forearm Roller
10lb x2, 2, 2

Great workout, really tried to fight through my 225 plateau. Insane pump from White Flood Tabs as usual. Off to eat more, as usual. Hoping to be 190 lbs solid by the end of the week.

[ipostgirls]

Food http://fitday.com/fitness/PublicJournals.html?Owner=AMillane7

~ Workout - Chest, Forearms ~

~ Nutrition ~

~ CL White Flood Tabs
~ 64oz Water
~ ON Pro Complex Gainer
~ Gatorade, Creatine Mono, Glutamine

BB Bench Press
135x10, 225x4, 225x4, 225x3, 225x3, 235x2

DB Incline Press
60's x12, 65's x10, 70's x8, 75's x6

DB Fly
30's x12, 35's x10, 40's x10

Dips
BWx 10, 10, 10

DB Wrist Curl
50's x12, 60's x10, 70's x8

Forearm Roller
10lb x2, 2, 2

Great workout, really tried to fight through my 225 plateau. Insane pump from White Flood Tabs as usual. Off to eat more, as usual. Hoping to be 190 lbs solid by the end of the week.
subbed and repped

[AMillane7]

subbed and repped

why thank you!

[Helacool3]

I'm likin that 235x2. good workout brah!

[AMillane7]

I'm likin that 235x2. good workout brah!

That one felt the best :)

[Majestyc]

Intense bench-pressing, Andrew. You should be very proud of those weights. ;)

[Unst0pp4bl3]

bench is looking better every time...keep it up

[AMillane7]

Intense bench-pressing, Andrew. You should be very proud of those weights. ;)
Thanks brah! (Creepy wink btw ;) )

bench is looking better every time...keep it up

Thanks man..can't wait till i finally get 225x10..gonna be a helluva day

[AMillane7]

Food http://fitday.com/fitness/PublicJournals.html?Owner=AMillane7

~ Workout - Legs ~

~ Nutrition ~

~ White Flood Tabs
~ 96oz Water
~ ON Pro Complex Gainer
~ Gatorade, Creatine Mono, Glutamine

Cardio
30 Minute basketball shootaround

Squat
135x10, 155x20, 225x10, 245x8, 275x2

Single Leg Curl
50x12, 75x10, 100x10, 125x8

DB Calf Raises
55's x15, 80's x15, 80's x15, 80's x15

Zercher Squat
185x12, 205x8, 225x4

Good workout today, got plenty of time to get ahead of schedule for school and eating now.

[Helacool3]

those are some good numbers there...how are the DB calf raises? I've never tried it with DBs. do you set them on your leg and press up while sitting or do you hold them at your side standing?

[AMillane7]

those are some good numbers there...how are the DB calf raises? I've never tried it with DBs. do you set them on your leg and press up while sitting or do you hold them at your side standing?

Hold them in front, standing. Holding them there instead of at your sides really shifts weight forward.

[Sudi.88]

getting closer and closer to 200lbs my man!
Your doing awesome!

[AMillane7]

getting closer and closer to 200lbs my man!
Your doing awesome!

Thanks man! Hoping to be there by new years :D

[XanderMander]

Thanks man! Hoping to be there by new years :D

That would be quite a successful bulk there Andrew! You'll probably still be lean as hell too!

[AMillane7]

That would be quite a successful bulk there Andrew! You'll probably still be lean as hell too!

kinda..never had a 6 pack to begin with though so I dont care too much :p

[mdorty]

Food http://fitday.com/fitness/PublicJournals.html?Owner=AMillane7

~ Workout - Legs ~

~ Nutrition ~

~ White Flood Tabs
~ 96oz Water
~ ON Pro Complex Gainer
~ Gatorade, Creatine Mono, Glutamine

Cardio
30 Minute basketball shootaround

Squat
135x10, 155x20, 225x10, 245x8, 275x2

Single Leg Curl
50x12, 75x10, 100x10, 125x8

DB Calf Raises
55's x15, 80's x15, 80's x15, 80's x15

Zercher Squat
185x12, 205x8, 225x4

Good workout today, got plenty of time to get ahead of schedule for school and eating now.

Nice job on those legs, how was that 155x20?

[AMillane7]

Nice job on those legs, how was that 155x20?

growth inducing :)

[Unst0pp4bl3]

zercher squats are hard as hell! good job

[bwelch1985]

You've officially surpassed me on squats:(....I got pinned by 275 on rep #1 yesterday:mad:.....I suck..

[AMillane7]

You've officially surpassed me on squats:(....I got pinned by 275 on rep #1 yesterday:mad:.....I suck..

I outweigh you though..if that helps

:p weakling!

[bwelch1985]

I outweigh you though..if that helps

:p weakling!

:ignoring the fact that you're 6'3 and instantly feeling better about myself:

[AMillane7]

:ignoring the fact that you're 6'3 and instantly feeling better about myself:

hows that car doing?

brb gettin towed

[bwelch1985]

hows that car doing?

brb gettin towed

You Bastard! haha...

I actually had to pay money to park today...and as usual not a single car parked in the 15min spots...ri-gawd-damn-diculous!

[AMillane7]

You Bastard! haha...

I actually had to pay money to park today...and as usual not a single car parked in the 15min spots...ri-gawd-damn-diculous!

u mad?

[bwelch1985]

u mad?

lil bit...more sad tho:(









:D

[AMillane7]

lil bit...more sad tho:(









:D

hypershock will fix that! :cool:

[AMillane7]

Food http://fitday.com/fitness/PublicJournals.html?Owner=AMillane7

~ Workout - Shoulders ~

~ Nutrition ~

~ White Flood Tabs
~ 32oz Water
~ ON Pro Complex Gainer (2 Servings)
~ Creatine Mono w/ Gatorade


BB Military Press
45x12, 135x6, 135x5, 135x5, 135x5, 135x6

Side Lat Raise
20's x12, 20's x12, 25's x10

Front Lat Raise
15's x15, 20's x10, 20's x8, 25's x6

Cuban Press
20's x12, 30's x12, 35's x8, 40's x7

DB Press
60's x10, 65's x8, 70's x4

Found an extra rep in me for the last set of Military press somehow. Great workout today, planning on playing basketball/active recovery tomorrow.

[Majestyc]

Awesome workout! Strong pressing and raises, good job. :)

[AMillane7]

Awesome workout! Strong pressing and raises, good job. :)

As always, thanks for stopping by Ron!

[Retardo-pex]

Your diet looks pretty spot on assuming you had some estimate/s done on your RMR. You eat better then I do that's for sure :P

[AMillane7]

Your diet looks pretty spot on assuming you had some estimate/s done on your RMR. You eat better then I do that's for sure :P

Thanks for the input! Been working hard on making sure I eat enough, and my diet is starting to take shape. Eating clean isn't too hard for me now, as the school cafeteria has many clean foods. (Not cooking = huge time saver)

[scrmnws6]

Damn dude... I haven't been checking in in a while and your numbers have done nothing but gone up! Congrats... those are some good numbers.

[scott_donald]

nice solid stuff in here... subscribing... and love the gold avi...

[AMillane7]

nice solid stuff in here... subscribing... and love the golf avi...

I'm going to attribute the typo to the fact you must be so sleepy :p

Thanks for subscribing man!

(Funny it happens a day before 3 month anniversary, not to hint ;))

Progress Pics Tomorrow!

[AMillane7]

Food http://fitday.com/fitness/PublicJournals.html?Owner=AMillane7

~ Workout - Cardio, Recovery ~

~ Nutrition ~

~ CL White Flood Tabs
~ 32oz Water
~ ON Whey

Basketball
30 Mins shootaround, sprints

Running
One quick mile after basketball

Just wanted to take a day off of lifting, haven't had one in a while, and 4 day split of big compounds starts to kill :D

[AMillane7]

Like, honestly AMillane7, I LOVE your routine. Not only are you a professional football player, but you are a stellar weight lifter. I am actually training to become a professional ***** model and look upon your discipline, determination, and brute strength as an inspiration for my progress. Having a moderate body fat index as myself, it takes a lot of work through proper diet and extensive exercise for that perfect physique (aka MARIO LOPEZ). I applaud your efforts and hope to quickly join you in an uphill stream of progress. Hopefully, by the time you get drafted for the Miami Dolphins, I will be strutting my stuff on the fashion stages of Paris and Milan. We both share an equal aspiration to become FABULOUS and I believe I will be seeing you in the private parties at the Hard Rock Cafe in Vegas, with me showin off the latest in men's couture and you signing autographs for your athletic success. Many salutations, and if you ever want to borrow my total gym, its no problem at all. Best 5 minute exercise ever.

Strong first post

[scrmnws6]

LOL @ mariolopezfever. :)

[bwelch1985]

^^He's right dude....Total Gym FTW!....b/c Chuck Norris says so

[AMillane7]

LOL @ mariolopezfever. :)
Thanks to whoever has negged him here :D

^^He's right dude....Total Gym FTW!....b/c Chuck Norris says so
5 Mins a day for sure!

[AMillane7]

http://img397.imageshack.us/img397/3531/sidebifg9.jpg
Now
http://img359.imageshack.us/img359/7092/dscn0112ll1.jpg
@172

I definably notice overall improvement in thickness. Too much fat?

[AMillane7]

http://img353.imageshack.us/img353/9679/legsvf9.jpg
Now

http://img176.imageshack.us/img176/1876/dscn0117hv1.jpg
@172

Still room for improvement! I don't see a big difference though..thoughts? (Sorry about paleness/flash)

[AMillane7]

http://img89.imageshack.us/img89/5770/backfr6.jpg
Now

http://img204.imageshack.us/img204/23/dscn0116jp7.jpg
@172

[AMillane7]

Food http://fitday.com/fitness/PublicJournals.html?Owner=AMillane7

~ Workout - Back ~

~ Nutrition ~

~ White Flood Tabs
~ 28oz Water
~ ON Whey
~ Gatorade, Creatine Mono, Glutamine

Deadlift
135x12, 225x12, 295x10, 315x6, 345x2

BB Shrug
225x12, 245x10, 245x1o

Reverse Pullup
BW x8, x8, x7, x6

BB Row
135x10, 135x10, 155x6

****ty workout. Really bad stomach ache, as I experimented with a whey shake preworkout with the White Flood. Can't wait to redeem myself tomorrow with chest.

[PumpinPaddy]

nice progress man - WF + whey sounds like an accident waiting to happen!


im also mirin the shamrock boxers :D

[ipostgirls]

http://img89.imageshack.us/img89/5770/backfr6.jpg
Now

http://img204.imageshack.us/img204/23/dscn0116jp7.jpg
@172

you look sexy

[AMillane7]

nice progress man - WF + whey sounds like an accident waiting to happen!


im also mirin the shamrock boxers :D

It was big mistake lol, and ya, they're the best boxers :p

[ipostgirls]

Great post Mario...I couldnt agree more. Being a guy who is out of shape trying to get into shape, amillane is truly an inspiration. I love the new progress pictures...

I am personally trying to lose fat and become a pro fighter (I am hoping for the UFC heavyweight division)...im almost 5'2"...Mario me and you are similar, im a bit taller than 4'10". But I want to show the world anything is possible! Amillane will one day be a marvelous football player, and I want him to know he is my hero and my inspiration for working out and trying to be a fighter.

Next to Tonya harding, Richard Simmons, and ron jeremy, Amillane, you are my inspiration :)

I am now an absolute beast...I lost almost 16 pounds over the last 4 years when I decided to be serious about fitness. But my question to you a millane is how can I improve my bench? I am great at squatting and overhead press (over 500 pounds on smith machine) but I suck at bench. I need some muscle on my saggy, fat chest in order to take the punches of the mighty fedor one day! Any tips??
lol since when is amillane a professional football player?

[mdorty]

Food http://fitday.com/fitness/PublicJournals.html?Owner=AMillane7

~ Workout - Back ~

~ Nutrition ~

~ White Flood Tabs
~ 28oz Water
~ ON Whey
~ Gatorade, Creatine Mono, Glutamine

Deadlift
135x12, 225x12, 295x10, 315x6, 345x2

BB Shrug
225x12, 245x10, 245x1o

Reverse Pullup
BW x8, x8, x7, x6

BB Row
135x10, 135x10, 155x6

****ty workout. Really bad stomach ache, as I experimented with a whey shake preworkout with the White Flood. Can't wait to redeem myself tomorrow with chest.

Still pulled some nice weight for a ****ty workout;)

[AMillane7]

Still pulled some nice weight for a ****ty workout;)

Thanks man!

[whitesox3223]

how do you like the white flood tabs? have you used the powdered form before?

[Helacool3]

Still pulled some nice weight for a ****ty workout;)

x2. nice job:D

[AMillane7]

how do you like the white flood tabs? have you used the powdered form before?
Love em! I'm running a sponsored log, check it out in my sig :)


x2. nice job:D

Thanks! Gotta step up my intensity though.

[PRMachine]

Nice log man, and what is this white flood tab things?

[XanderMander]

LMAO at the trolls! I find them quite amusing, and I love you A-brotha!

:smootchieface:

[AMillane7]

Nice log man, and what is this white flood tab things?
White Flood, Controlled Labs' Preworkout formula, in tablet form! Check out my sponsored log in my sig!


LMAO at the trolls! I find them quite amusing, and I love you A-brotha!

:smootchieface:

Lol I wasnt expecting trolls here

[Helacool3]

Lol I wasnt expecting trolls here

that just means you are popular brah;)

[AMillane7]

that just means you are popular brah;)

Yeah buddy! :p

[Unst0pp4bl3]

Wow we DLd on the same day again. Strong DLs for having an "off" day lol.

And you have got to be the only person i have ever seen to have trolls post in their log haha.

[AMillane7]

Wow we DLd on the same day again. Strong DLs for having an "off" day lol.
Lower back is really hurting. I think it's my form on DL and squat :(


And you have got to be the only person i have ever seen to have trolls post in their log haha.

Lol me too!

[bwelch1985]

DUDE! Your upper body has come a long way...you're significantly thicker throughout your arms, delts and traps. Legs are tough to tell from those pics but given your strength increases theres no question that they're growing.

I definately don't think you've put on too much fat...thats just part of the process...

Suggestion for back double bi poses...don't pinch your shoulder blades together...it makes you look narrow...instead widen yourself out as much as possible by flaring your lats and leaning back a little...

btw...still LMAO at mariolopezfever...greatest user name ever? I think so haha

[AMillane7]

DUDE! Your upper body has come a long way...you're significantly thicker throughout your arms, delts and traps. Legs are tough to tell from those pics but given your strength increases theres no question that they're growing.
Thanks! I'm glad the thickness is noticeable :)


I definately don't think you've put on too much fat...thats just part of the process...
for 18lb in ~3 months...not too bad I guess :p


Suggestion for back double bi poses...don't pinch your shoulder blades together...it makes you look narrow...instead widen yourself out as much as possible by flaring your lats and leaning back a little...
Thanks, I'll definately try that..I just suck at getting the camera lined up right, especially with the lighting I have here.


btw...still LMAO at mariolopezfever...greatest user name ever? I think so haha

Jealous of my troll?

[bwelch1985]

Jealous of my troll?

lil bit, lil bit...haha

you gotta stop hangin out in the misc mang! haha

[AMillane7]

lil bit, lil bit...haha

you gotta stop hangin out in the misc mang! haha

Haven't ventured into the misc in over a month! The teen misc is where I roam! :p

[AMillane7]

Food http://fitday.com/fitness/PublicJournals.html?Owner=AMillane7

~ Workout - Chest, Tri ~

~ Nutrition ~

~ CL White Flood Tabs
~ 32oz Water
~ ON Whey w/ Honey
~ Gatorade, Creatine Mono, Glutamine

BB Bench Press
135x10, 205x8, 215x6, 225x4, 235x2, 245x1

Close Grip Bench Press
135x8, 145x8, 155x6

BB Incline Press
185x6, 185x5, 185x5

DB Fly
35's x12, 40's x10, 40's x8

Dips
BW x10, x10, x9

Overhead Extension
50x12, 50x10, 50x10

Rope Tricep Pushdown
130x8, 140x6, 150x5

Great workout, felt a solid pump. Happy with my bench right now, but want to be at 225x8 soon. Thanks for all the comments everyone, this log has been great for me!

[dragonoids]

Great chest workout there mate! The dips are something I am starting to enjoy :)

[no_one089]

Strong benching man, great job:)

[toningup19]

Wow we DLd on the same day again. Strong DLs for having an "off" day lol.

And you have got to be the only person i have ever seen to have trolls post in their log haha.

lol

[ipostgirls]

toningup19, thatdude2008, tallguy1989 where will these trolls stop???

[AMillane7]

Great chest workout there mate! The dips are something I am starting to enjoy :)
I'm really starting to appreciate them and make them a staple of my chest workout!

Strong benching man, great job:)
Thanks!

lol
Lol

toningup19, thatdude2008, tallguy1989 where will these trolls stop???
Trolls can't be stopped

Powerful presses and triceps work.
Thanks Ron!

[AMillane7]

Just got a copy of "The New Game" by Mudvayne, can't wait to hear it during my lift!

[iKermit]

nice flys dude. 340's x10 is no joke :D

[AMillane7]

nice flys dude. 340's x10 is no joke :D

Lol..dont make me neg you! :p


**shudders..thinking the consequences of a reciprocal neg**

[L-Guidomine]

nice log bra. keep it up. subbed.

[Unst0pp4bl3]

another strong chest workout. im especially mirin incline numbers

[AMillane7]

Food http://fitday.com/fitness/PublicJournals.html?Owner=AMillane7

~ Workout - Legs ~

~ Nutrition ~

~ CL White Flood Tabs
~ Monster Energy Drink
~ 64oz Water
~ ON Whey w/ Honey and Oats
~ Gatorade, Creatine Mono, Glutamine

Squat
155x20, 160x20, 165x20, 225x10, 265x4, 275x2

Leg Curl
115x15, 125x10, 135x8

Calf Raise
8 Plates x15, x15, x15, x15

DB Lunge
40's x10, 45's x8, 50's x6

Leg Extension
190x12, 205x10, 220x8, 235x6


Treated myself to some extra caffeine, and what a difference! I don't plan to have that much each workout but this one was great. Probably the best leg workout in 2 months, especially the squats. Feel great now, off to eat some more.

[fgbgbhn]

Food http://fitday.com/fitness/PublicJournals.html?Owner=AMillane7

~ Workout - Legs ~

~ Nutrition ~

~ CL White Flood Tabs
~ Monster Energy Drink
~ 64oz Water
~ ON Whey w/ Honey and Oats
~ Gatorade, Creatine Mono, Glutamine

Squat
155x20, 160x20, 165x20, 225x10, 265x4, 275x2

Leg Curl
115x15, 125x10, 135x8

Calf Raise
8 Plates x15, x15, x15, x15

DB Lunge
40's x10, 45's x8, 50's x6

Leg Extension
190x12, 205x10, 220x8, 235x6


Treated myself to some extra caffeine, and what a difference! I don't plan to have that much each workout but this one was great. Probably the best leg workout in 2 months, especially the squats. Feel great now, off to eat some more.

subbed and repped hehehe

btw i just looked at your previous logs and im not sure what exactly your plans are each week. like you did 275x2 last week as well. when do you expect to move up to 280x2? do you add 5 pounds a week?

im assuming 275x2 is well below your max. so im wondering why your heaviest set is so low if your main goal is stregth brehski.>?

[AMillane7]

subbed and repped hehehe

btw i just looked at your previous logs and im not sure what exactly your plans are each week. like you did 275x2 last week as well. when do you expect to move up to 280x2? do you add 5 pounds a week?

im assuming 275x2 is well below your max. so im wondering why your heaviest set is so low if your main goal is stregth brehski.>?

20 rep squats makes that tough, and my main priority is mass right now till I hit 200.

[no_one089]

20 rep squats makes that tough, and my main priority is mass right now till I hit 200.

Why not just take out the extra squat after the 20 rep set? Then you'd have more energy for the rest of the workout and you could probably go heavier on the 20 rep set. Good job btw:)

[fgbgbhn]

20 rep squats makes that tough, and my main priority is mass right now till I hit 200.

you said you were moving to a strength based routine in a few posts back lo i

[AMillane7]

Why not just take out the extra squat after the 20 rep set? Then you'd have more energy for the rest of the workout and you could probably go heavier on the 20 rep set. Good job btw:)
I'm thinking about doing that next time, didn't really think I was able to get 165x20 with room for more.


you said you were moving to a strength based routine in a few posts back lo i

That was regarding benching

[Nom Z]

Wow strong bench, moving good numbers bro.

[AMillane7]

Food http://fitday.com/fitness/PublicJournals.html?Owner=AMillane7

~ Workout - Shoulders, Biceps ~

~ Nutrition ~

~ White Flood Tabs
~ 32oz Water
~ ON Whey, Ground Oats, Honey
~ Creatine Mono, Glutamine w/ Gatorade


BB Military Press
45x12, 135x6, 135x6, 140x5, 140x5, 145x4, 145x4

Front Lat Raise
20's x12, 25's x10, 30's x8

Side Lat Raise
20's x12, 20's x12, 20's x12

Cuban Press
25's x12, 30's x10, 35's x8

Seated One Arm Curl
30x10, 35x8, 35x8, 40x6

BB Curl
70x10, 75x8, 80x6, 85x5

Really good workout today, feeling better about my military pressing, it took a big hit once I got sick and is finally back to where I was. Hopefully the progress will continue! Loving my PWO shake of Chocolate ON, ground oats, skim milk and honey!

[sickonstorm]

Food http://fitday.com/fitness/PublicJournals.html?Owner=AMillane7

~ Workout - Shoulders, Biceps ~

~ Nutrition ~

~ White Flood Tabs
~ 32oz Water
~ ON Whey, Ground Oats, Honey
~ Creatine Mono, Glutamine w/ Gatorade


BB Military Press
45x12, 135x6, 135x6, 140x5, 140x5, 145x4, 145x4

Front Lat Raise
20's x12, 25's x10, 30's x8

Side Lat Raise
20's x12, 20's x12, 20's x12

Cuban Press
25's x12, 30's x10, 35's x8

Seated One Arm Curl
30x10, 35x8, 35x8, 40x6

BB Curl
70x10, 75x8, 80x6, 85x5

Really good workout today, feeling better about my military pressing, it took a big hit once I got sick and is finally back to where I was. Hopefully the progress will continue! Loving my PWO shake of Chocolate ON, ground oats, skim milk and honey!

FIRST HEAVY AS USUAL!!!!!!! GOOD OBS ANDREW.

any idea why xandersausage sent me some nudes of a girl?

[Unst0pp4bl3]

military press looking strong!

lol look who is unbanned

[sickonstorm]

military press looking strong!

lol look who is unbanned

your not on spread for me anymore js

both of you ha

[Majestyc]

Strong presses, raises, and curls. Good job. :)

[Unst0pp4bl3]

your not on spread for me anymore js

both of you ha

you never raped me back from the last time

[sickonstorm]

you never raped me back from the last time

ill get you this time lol. lifetime reps benefits you maore than me HAHA. im off spread for you i was o nspread last time!.


OK YOUR 406 NAOS

[AMillane7]

FIRST HEAVY AS USUAL!!!!!!! GOOD OBS ANDREW.

any idea why xandersausage sent me some nudes of a girl?
Welcome back! Who cares, they're awesome pics :D

military press looking strong!

lol look who is unbanned
Thanks brah, felt good with the presses today

Strong presses, raises, and curls. Good job. :)
Thanks Ron

[Majestyc]

Great workout AMillane7. You are doing one thing wrong: not working the gluteal muscles. Work them out my man and post some pictures so we can see your progress. I believe your determination and athletic knowledge will allow you to excel and produce the best gluteal muscles the world has ever seen.

I agree with this man. (no homo)

[dragonoids]

Food http://fitday.com/fitness/PublicJournals.html?Owner=AMillane7

~ Workout - Shoulders, Biceps ~

~ Nutrition ~

~ White Flood Tabs
~ 32oz Water
~ ON Whey, Ground Oats, Honey
~ Creatine Mono, Glutamine w/ Gatorade


BB Military Press
45x12, 135x6, 135x6, 140x5, 140x5, 145x4, 145x4

Front Lat Raise
20's x12, 25's x10, 30's x8

Side Lat Raise
20's x12, 20's x12, 20's x12

Cuban Press
25's x12, 30's x10, 35's x8

Seated One Arm Curl
30x10, 35x8, 35x8, 40x6

BB Curl
70x10, 75x8, 80x6, 85x5

Really good workout today, feeling better about my military pressing, it took a big hit once I got sick and is finally back to where I was. Hopefully the progress will continue! Loving my PWO shake of Chocolate ON, ground oats, skim milk and honey!

great job on the workout! Glad that the MPs are getting better :)

[bwelch1985]

In for 'gluteal' shots....(minimal homo)

[AMillane7]

great job on the workout! Glad that the MPs are getting better :)
Thanks man, me too!

In for 'gluteal' shots....(minimal homo)
Hmm..mabey when I hit 200lbs :p

[AMillane7]

Food http://fitday.com/fitness/PublicJournals.html?Owner=AMillane7

~ Workout - Back ~

~ Nutrition ~

~ CL White Flood Tabs
~ 32oz Water
~ ON Whey w/ Honey
~ Gatorade, Creatine Mono, Glutamine

Neutral Grip Pullup
BW x8, x8, x7, x6

BB Row
115x10, 115x12, 135x10, 135x10

DB Bent Lat Raise
20's x12, 25's x10, 30's x8

DB Row
80x8, 80x8, 80x8

Deadlift
135x12, 225x10, 275x1, 325x1


Lower back has been hurting, took today soft on the deadlifts. I still don't feel like I train my lats well, I need to revisit my form next workout because I was not happy with my workout..it just felt 'empty'.

[Majestyc]

I like that back workout. Solid rows and deadlifts.

My lower back also hurts on back day for some reason.

[sickonstorm]

Deadlift
135x12, 225x10, 275x1, 325x1 764x9




ya rly

[AMillane7]

ya rly

yeah buddy

[sickonstorm]

yeah buddy

today is the day of my journey to break my plateau massive change in routine(not massive but rep scheme changes) and deloading you mad son?

[whitesox3223]

yo what are db bent lat raises? never heard of those

[AMillane7]

today is the day of my journey to break my plateau massive change in routine(not massive but rep scheme changes) and deloading you mad son?
Furious, I'll be checking it out soon!


yo what are db bent lat raises? never heard of those

http://www.bodybuilding.com/fun/2002/bentoverdbrow1.jpghttp://www.bodybuilding.com/fun/2002/bentoverdbrow2.jpg

[Unst0pp4bl3]

those seem similar to BB rows, do you like them? or maybe you do BB rows differently than im thinking of..

[dragonoids]

eh, isn't dumbbell rows with the palm facing the body and pulled backwards and upwards towards the hips?

[bwelch1985]

eh, isn't dumbbell rows with the palm facing the body and pulled backwards and upwards towards the hips?

to work the lats you'd do it like that...but I think the guy in the pic is working rear delts....

[AMillane7]

to work the lats you'd do it like that...but I think the guy in the pic is working rear delts....

yeah I do it differently, lean forward on a slight incline bench and do whats essentially "reverse flys"

[MawkieMawk]

Subbed! :D

[AMillane7]

Subbed! :D

got ya back ;)

[AMillane7]

Food http://fitday.com/fitness/PublicJournals.html?Owner=AMillane7

~ Workout - Chest, Tri ~

~ Nutrition ~

~ CL White Flood Tabs
~ 32oz Water
~ ON Whey w/ Ground Oats and Honey
~ Gatorade, Creatine Mono, Glutamine

BB Bench Press
135x10, 185x6, 225x5, 225x4, 230x3, 235x2, 245x1

DB Incline Press
65's x12, 70's x10, 75's x8, 80's x6

DB Incline Fly
35's x12, 40's x8, 25's x12

Tricep Bar Overhead Raise
55x12, 55x12, 55x10

Tricep Kickback
20's x12, 20's x12, 25's x10

Tricep Pushdown
130x12, 140x10, 150x8, 150x8

One of my best chest workouts in months. 225x5 is most reps on 225 since having mono. Slow start, but big bench and DB incline lifts really energized me. Crazy pumps today, loving the White Flood Tabs!

[Majestyc]

Great workout, strong benching and triceps work, you must have gotten good pumps from that!

[mdorty]

Food http://fitday.com/fitness/PublicJournals.html?Owner=AMillane7

~ Workout - Chest, Tri ~

~ Nutrition ~

~ CL White Flood Tabs
~ 32oz Water
~ ON Whey w/ Ground Oats and Honey
~ Gatorade, Creatine Mono, Glutamine

BB Bench Press
135x10, 185x6, 225x5, 225x4, 230x3, 235x2, 245x1

DB Incline Press
65's x12, 70's x10, 75's x8, 80's x6

DB Incline Fly
35's x12, 40's x8, 25's x12

Tricep Bar Overhead Raise
55x12, 55x12, 55x10

Tricep Kickback
20's x12, 20's x12, 25's x10

Tricep Pushdown
130x12, 140x10, 150x8, 150x8

One of my best chest workouts in months. 225x5 is most reps on 225 since having mono. Slow start, but big bench and DB incline lifts really energized me. Crazy pumps today, loving the White Flood Tabs!

Nice job man, lookin' strong:)

[AMillane7]

Great workout, strong benching and triceps work, you must have gotten good pumps from that!


Nice job man, lookin' strong:)

Thanks guys, fast responses! :D

[Shawshank3741]

Hey man just went back from page one and looked over all your material. Must admit im impressed with the dedication you've put in not only at the gym but also out of the gym with your food log, etc. you've definatly given me a handfull of good ideas. Keep up the good work!

[scrmnws6]

Im diggin' your food intake. Wish my calories were that high. :(

DB bent lat raise also works the rear of your shoulder/rotary cup area. Great excercise. I include it on my shoulder day which looks like this...

-Arnold DB raises
-BB upright row
-DB side lateral raise
-DB front lateral raise
-bent DB lateral raise

I've notice that my shoulders honestly have gotten bigger since I started doing these.

I will also use pulleys and rubber bands.

[sickonstorm]

Food http://fitday.com/fitness/PublicJournals.html?Owner=AMillane7

~ Workout - Chest, Tri ~

~ Nutrition ~

~ CL White Flood Tabs
~ 32oz Water
~ ON Whey w/ Ground Oats and Honey
~ Gatorade, Creatine Mono, Glutamine

BB Bench Press
135x10, 185x6, 225x5, 225x4, 230x3, 235x2, 245x1

DB Incline Press
65's x12, 70's x10, 75's x8, 80's x6

DB Incline Fly
35's x12, 40's x8, 25's x12

Tricep Bar Overhead Raise
55x12, 55x12, 55x10

Tricep Kickback
20's x12, 20's x12, 25's x10

Tricep Pushdown
130x12, 140x10, 150x8, 150x8

One of my best chest workouts in months. 225x5 is most reps on 225 since having mono. Slow start, but big bench and DB incline lifts really energized me. Crazy pumps today, loving the White Flood Tabs!

OH EM GEEEEEES

[AMillane7]

Hey man just went back from page one and looked over all your material. Must admit im impressed with the dedication you've put in not only at the gym but also out of the gym with your food log, etc. you've definatly given me a handfull of good ideas. Keep up the good work!
Thanks man, where in Mass you from?


Im diggin' your food intake. Wish my calories were that high. :(

DB bent lat raise also works the rear of your shoulder/rotary cup area. Great excercise. I include it on my shoulder day which looks like this...

-Arnold DB raises
-BB upright row
-DB side lateral raise
-DB front lateral raise
-bent DB lateral raise

I've notice that my shoulders honestly have gotten bigger since I started doing these.

I will also use pulleys and rubber bands.
I like that routine, might borrow some of it. I too feel like my delts are thicker, and I contribute it to my DB and BB pressing.

OH EM GEEEEEES
..elaborate.. :p

[sickonstorm]

Thanks man, where in Mass you from?


I like that routine, might borrow some of it. I too feel like my delts are thicker, and I contribute it to my DB and BB pressing.

..elaborate.. :p

lol gh on the 225x5 why isnt it in bold thughs

[sickonstorm]

Thanks man, where in Mass you from?


I like that routine, might borrow some of it. I too feel like my delts are thicker, and I contribute it to my DB and BB pressing.

..elaborate.. :p

lol gj andrew on the 225x5 why isnt it in bold thughs

[AMillane7]

lol gj andrew on the 225x5 why isnt it in bold thughs

well Its my 5 rep PR on 225 since being sick, I'm waitin till i get back to 7 to bold it

225x10 is one of my major goals

[whitesox3223]

strong pressing today bro. 225x7 wont take long thats for sure

[Unst0pp4bl3]

Food http://fitday.com/fitness/PublicJournals.html?Owner=AMillane7

~ Workout - Chest, Tri ~

~ Nutrition ~

~ CL White Flood Tabs
~ 32oz Water
~ ON Whey w/ Ground Oats and Honey
~ Gatorade, Creatine Mono, Glutamine

BB Bench Press
135x10, 185x6, 225x5, 225x4, 230x3, 235x2, 245x1

DB Incline Press
65's x12, 70's x10, 75's x8, 80's x6

DB Incline Fly
35's x12, 40's x8, 25's x12

Tricep Bar Overhead Raise
55x12, 55x12, 55x10

Tricep Kickback
20's x12, 20's x12, 25's x10

Tricep Pushdown
130x12, 140x10, 150x8, 150x8

One of my best chest workouts in months. 225x5 is most reps on 225 since having mono. Slow start, but big bench and DB incline lifts really energized me. Crazy pumps today, loving the White Flood Tabs!

fapfapfapfapfapfap

[sickonstorm]

well Its my 5 rep PR on 225 since being sick, I'm waitin till i get back to 7 to bold it

225x10 is one of my major goals

BOLD ALL PRS YOUR LOG ISNT CONSISTENT

[AMillane7]

BOLD ALL PRS YOUR LOG ISNT CONSISTENT

It's my log though :p

[AMillane7]

strong pressing today bro. 225x7 wont take long thats for sure

hopefully man, thanks!

[Unst0pp4bl3]

you dont have anything to say about me fappin to your lifts?

[sickonstorm]

you dont have anything to say about me fappin to your lifts?

:(:

[MawkieMawk]

Great chest workout man... Have you ever tried incorporating weighted dips (chest-dominant style) into your routines? Have seen a ton of chest development with these overall!

Otherwise, great work man and glad I'm aboard to see some of these lifts!

[AMillane7]

you dont have anything to say about me fappin to your lifts?
I'm speechless. ;)

:(:
:p

Great chest workout man... Have you ever tried incorporating weighted dips (chest-dominant style) into your routines? Have seen a ton of chest development with these overall!

Otherwise, great work man and glad I'm aboard to see some of these lifts!

I do weighted dips usually, but today was looking to get triceps early, kinda forgot lol.

[AMillane7]

Food http://fitday.com/fitness/PublicJournals.html?Owner=AMillane7

~ Day Off- ~

10 Hours sleep last night, 10 more allotted for tonight. Big leg day tomorrow, hopefully lower back is 100% ready for the job! Plenty more eating to do though, going to get some school crap done tonight so I can focus on other stuff tomorrow.

[MawkieMawk]

Enjoy the sleep man! I'm jealous! lol...

[AMillane7]

Enjoy the sleep man! I'm jealous! lol...

haha, I've been forcing myself to get more sleep. It was clearly hindering my gains and now that I sleep more I notice it

[bwelch1985]

haha, I've been forcing myself to get more sleep. It was clearly hindering my gains and now that I sleep more I notice it

For some odd reason I've been feeling better on LESS sleep lately....I'm so used to getting up early now, if I sleep in I just feel tired and lazy all day...

[AMillane7]

For some odd reason I've been feeling better on LESS sleep lately....I'm so used to getting up early now, if I sleep in I just feel tired and lazy all day...

I struggled with that my first month of school..sleeping 5 hours weekdays and 13 weekends, felt like crap regardless, napped constantly.

Now I aim for 7-8 every night, and 10 on special occasions, feeling a lot better and needing much less caffeine.

[bwelch1985]

I struggled with that my first month of school..sleeping 5 hours weekdays and 13 weekends, felt like crap regardless, napped constantly.

Now I aim for 7-8 every night, and 10 on special occasions, feeling a lot better and needing much less caffeine.

very true...consistency ftw!

[AMillane7]

Gonna pimp my own log here, but don't forget to check out my Controlled Labs White Flood Tabs Log! :D

http://forum.bodybuilding.com/showthread.php?t=111328881

[AMillane7]

Food http://fitday.com/fitness/PublicJournals.html?Owner=AMillane7

~ Workout - Legs ~

~ Nutrition ~

~ White Flood Tabs
~ 32oz Water
~ ON Whey with Ground Oats/Honey
~ Gatorade, Creatine Mono, Glutamine


Squat
135x10, 185x10, 225x12, 235x8, 250x4, 275x3, 300x1

Leg Curl
110x15, 120x12, 130x10, 140x8

Standing Calf Raises
135x15, 185x12, 225x10, 225x10

Leg Extension
180x12, 195x10, 210x10, 225x8

Lunges
50's x8, 55's x7, 60's x6, 70's x5

Felt ****ty when I woke up, but managed a great workout anyway. Absolutely loving my PWO shake, any suggestions for improving it appreciated. Weighed in a little higher today, hopefully I can crack 195 by winter break. Thanks again for all the replies guys, it's very helpful!

[Unst0pp4bl3]

Strong ass squatting as always....mirin lunges too.

Leg day for me too lol

[Majestyc]

How deep do you squat?

Solid leg work, brah.

[whitesox3223]

wow strong leg extensions

[AMillane7]

Strong ass squatting as always....mirin lunges too.

Leg day for me too lol
Thanks man!

How deep do you squat?

Solid leg work, brah.

Squat below parallel, as low as I can get, need to work on flexibility lol

[Dracoy]

Voted to 4 stars and subscribed ;)

[PumpinPaddy]

strong leg workout

70's x 5 on lunges must be pretty tough at the end of all that, ive only ever got up to 65's x 6, and that was tough

[mdorty]

Food http://fitday.com/fitness/PublicJournals.html?Owner=AMillane7

~ Workout - Legs ~

~ Nutrition ~

~ White Flood Tabs
~ 32oz Water
~ ON Whey with Ground Oats/Honey
~ Gatorade, Creatine Mono, Glutamine


Squat
135x10, 185x10, 225x12, 235x8, 250x4, 275x3, 300x1

Leg Curl
110x15, 120x12, 130x10, 140x8

Standing Calf Raises
135x15, 185x12, 225x10, 225x10

Leg Extension
180x12, 195x10, 210x10, 225x8

Lunges
50's x8, 55's x7, 60's x6, 70's x5

Felt ****ty when I woke up, but managed a great workout anyway. Absolutely loving my PWO shake, any suggestions for improving it appreciated. Weighed in a little higher today, hopefully I can crack 195 by winter break. Thanks again for all the replies guys, it's very helpful!

Strong leg workout, you'll be squatting three plates here pretty soon:) I'm assuming those are dumbbell lunges since you have the ' after the poundage?

[AMillane7]

Voted to 4 stars and subscribed ;)
:D Thanks!

strong leg workout

70's x 5 on lunges must be pretty tough at the end of all that, ive only ever got up to 65's x 6, and that was tough
It was brutal, glad I'm done:D


Strong leg workout, you'll be squatting three plates here pretty soon:) I'm assuming those are dumbbell lunges since you have the ' after the poundage?
Yes, DB's

[AMillane7]

Food http://fitday.com/fitness/PublicJournals.html?Owner=AMillane7

~ Workout - Shoulders ~

~ Nutrition ~

~ White Flood Tabs
~ 32oz Water
~ ON Whey, Oats, Honey
~ Creatine Mono w/ Gatorade


BB Military Press
135x7, 140x6, 145x5, 150x4, 155x3

Upright Row
65x12, 75x12, 85x10, 95x8

Side Lat Raise
20's x12, 20's x12, 25's x10

Front Lat Raise
25's x12, 25's x12, 25's x12

Cuban Press
20's x12, 25's x10, 30's x8

DB Shoulder Press
60's x10, 65's x8, 70's x3

PR's on all sets of military press felt pretty good! Still got some eating to do, need to get at least 4k calories in

Big pump, really didnt want to lift today but got it done :)[/QUOTE]

[Majestyc]

You always have awesome shoulder workouts, Andrew. :)

[AMillane7]

You always have awesome shoulder workouts, Andrew. :)

Thanks Ron, shoulders have been one of my favorites! :)

[sickonstorm]

oh ma lawd 155x3 is huigge!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

i hope you went to your chest or it doesnt count though heheheh/ standing ?

[AMillane7]

oh ma lawd 155x3 is huigge!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

i hope you went to your chest or it doesnt count though heheheh/ standing ?

Theres no other way brah, standing and to the chest every time! :D

[sickonstorm]

this is why your mah brehski