Aftrshok's Rise From The Ashes

[HoosierHardGain]

When someone starts really talking to me at the gym, I just keep on with my workout. They get the hint when after I do a set I have to say, "sorry, I didn't catch what ya just said..."

[aftrshok]

When someone starts really talking to me at the gym, I just keep on with my workout. They get the hint when after I do a set I have to say, "sorry, I didn't catch what ya just said..."

Yeah I know but yesterday one other guy was talking to me while I was doing my pressdowns and I was thinking, please shut up for a minutes so I can concentrate on what I'm doing.

[aftrshok]

6-18-10 Workout: Legs
Let's Get Ripped - Week #1



Warm-up set performed before each exercise and stretching



Barbell Squats:

195 x 10

200 x 8

200 x 7

Leg Press:

8 pl + 100 x 10

10 pl + 100 x 10

12 pl + 100 x 10

Leg Extentions:

170 x 10

175 x 9

180 X 9

LegCurls:

125 x 10

140 x 10

155 X 10

Barbell Calf Raises:

315 x 15

405 x 13

495 X 10

Calf Raises on Leg Press:

550 x 10 (toes out), x 10 (toe in), x 10 (toes straight)

550 x 10 (toes out), x 10 (toe in), x 10 (toes straight)

550 x 10 (toes out), x 10 (toe in), x 10 (toes straight)



Cardio (Tonight): Treadmill

Will be 1 hour @ 3.0 mph

Had the gym to myself today....nice!!!! :D

Will be heading to St. Louis tomorrow for a day of shopping (listening to our kids whine is more like it), site seeing at the arch and catching a Cardinals game and coming back home sometime Sunday. :D

[blsmith]

Great workout and sounds like a fun weekend is planned. Enjoy it bro.

[Mountain_Goat]

Brian!!! Hell of a workout Bro!!! Enjoy your weekend! Hope the kids don't whine too much. :D I'm taking mine to see Iron Man II tomorrow. :D Maybe we'll do some 4 wheeling and then eat sushi on Sunday.

Happy Father's Day!

[kimm4]

IMHO people who need or want to lose weight around their mid section should not bulk until they are pleased with where they are NOW. otherwise it is harder and longer cut. and who knows where or what you have when you end up..... but maybe KIMM4 should be the one to answer, she has fixed all the screw ups........

I don't fix them all...but I fix a lot...;)

Solid work aftrshok...good stuff!

[aftrshok]

Great workout and sounds like a fun weekend is planned. Enjoy it bro.

Thanks Brian, it's gonna be a scorcher up there but at least the game is in the evening..lol!!! :D


Brian!!! Hell of a workout Bro!!! Enjoy your weekend! Hope the kids don't whine too much. :D I'm taking mine to see Iron Man II tomorrow. :D Maybe we'll do some 4 wheeling and then eat sushi on Sunday.

Happy Father's Day!

It felt great to get a leg workout like that in today!!! :)

I hope they don't either, it will probably be me doing all the whining with sore legs standing in the women's department waiting on my wife to pick out something....lol!!

Happy Father's Day to you too!!


IMHO people who need or want to lose weight around their mid section should not bulk until they are pleased with where they are NOW. otherwise it is harder and longer cut. and who knows where or what you have when you end up..... but maybe KIMM4 should be the one to answer, she has fixed all the screw ups........

I don't fix them all...but I fix a lot...;)

Solid work aftrshok...good stuff!

Thanks a lot Kimm4. :D

[2nd_chance]

Brutal leg work today bro. Especially those calf raises! Outragious!!!

Btw.... the Cardinals suk and your mere presence will cause them to lose. Redz Rule the Central!

[aftrshok]

Brutal leg work today bro. Especially those calf raises! Outragious!!!

Btw.... the Cardinals suk and your mere presence will cause them to lose. Redz Rule the Central!

Let me just say that those calf raises weren't easy!!! :)

You are probably right about them loosing when I am there!!! :D

[aftrshok]

Had a great time in St. Louis. The game was great except for some older man that I thought I was going to have to throw over the railing for trying to tell (in a not so nice way) my 7 year old daughter was in his seat when she wasn't, he had the wrong seat number. Storm came through before the game but it didn't rain, cooled it off.

[Bad.bull]

sounds like a great weekend, Brian...I think everybody had one...now its time to get back to the iron!

[aftrshok]

6-21-10 Workout: Chest
Let's Get Ripped - Week #2



Warm-up set performed before each exercise and stretching



Barbell Incline Press (Narrow Grip):

145 x 10

165 x 10

185 x 10

195 x 9

Barbell Incline Press (Wide Grip):

165 x 10

175 x 10

185 x 8

195 x 7

DIPS (Leaning Forward):

BW x 10

BW+35 x 10

BW+40 X 9

BW+45 X 8 PR Weight

Cable Crossovers:

70 x 10

70 x 8

60 X 10

60 X 10



Cardio (Tonight): Treadmill
Will be 1 hour @ 3.0 mph

I was on fire today but I think I spent my load on narrow grip inclines cause my wide grip incline numbers should of been higher. I was really pleased with everything today, weighted dips were a PR for me so that rocked!!! :D

[blsmith]

Great workout Hercules! :)

Have a great one.

[aftrshok]

Great workout Hercules! :)

Have a great one.

Hercules..Hercules....he's my little Hercules!!!! :D

Thanks Brian, you too!!! :D

[Bad.bull]

Nice workout there bro!!! :)

What is your PR on the narrow grip Incline??

[aftrshok]

Nice workout there bro!!! :)

What is your PR on the narrow grip Incline??

For reps it would be what I did today (9 reps) 8 reps at 195 was my old PR. So I guess I got a PR for reps on Narrow Grip.

Weight PR would be 255 x 3 reps.

[HoosierHardGain]

Nice job on the PR!


You've earned that bubble bath while listing to Celine!!!!

[2nd_chance]

Strong inclines Brian. Congrats on the Dips PR. Keep rockin' bro!

[Mountain_Goat]

Hell of a workout Brian! Still hitting the hamster wheel I see. :D

[mountainrock]

Hell of a workout Brian! Still hitting the hamster wheel I see. :D

^^^ hows it helping you maintain? any gains/loss???

[aftrshok]

Nice job on the PR!


You've earned that bubble bath while listing to Celine!!!!

Yes, I can't wait!!! :)


Strong inclines Brian. Congrats on the Dips PR. Keep rockin' bro!

I was surprised today when I did my dips, I just told myself I was doing 45 lbs strapped to me no matter what!!! :D


Hell of a workout Brian! Still hitting the hamster wheel I see. :D

Thanks Cliff, it was a great way to start the workout week!!! :D

Yes I am!


^^^ hows it helping you maintain? any gains/loss???

Right now it's maintaining, I'm not being overly strict with my diet. I eat a little more freely than I should.

[mountainrock]

love weighted dips. they are easier than you might think.... (that doesn't discount what you did but sometimes the mind scares you ) :D

nice work

[aftrshok]

6-21-10 Workout: Chest
Let's Get Ripped - Week #2



Warm-up set performed before each exercise and stretching



Barbell Incline Press (Narrow Grip):

145 x 10

165 x 10

185 x 10

195 x 9

Barbell Incline Press (Wide Grip):

165 x 10

175 x 10

185 x 8

195 x 7

DIPS (Leaning Forward):

BW x 10

BW+35 x 10

BW+40 X 9

BW+45 X 8 PR Weight

Cable Crossovers:

70 x 10

70 x 8

60 X 10

60 X 10



Cardio (Tonight): Treadmill
Will be 1 hour @ 3.0 mph

I was on fire today but I think I spent my load on narrow grip inclines cause my wide grip incline numbers should of been higher. I was really pleased with everything today, weighted dips were a PR for me so that rocked!!! :D


Next page

[aftrshok]

love weighted dips. they are easier than you might think.... (that doesn't discount what you did but sometimes the mind scares you ) :D

nice work

I agree with that, it does play with your mind.

[Bad.bull]

Morning Bro!!! Whats the good word today??

[aftrshok]

Morning Bro!!! Whats the good word today??

Back!!!! :D

[Bad.bull]

Back!!!! :D

Watch your back????!!!!

[aftrshok]

Watch your back????!!!!

I'm gonna watch it grow!!! :D

[Bad.bull]

I'm gonna watch it grow!!! :D

I hope so!!

[Mountain_Goat]

Back!!!! :D

Git er done!!!!

[aftrshok]

Git er done!!!!

I'm going to!!!! :D

[aftrshok]

6-22-10 Workout: Back
Let's Get Ripped - Week #2



Warm-up set performed before each exercise and stretching



Standing Lat Pulldowns:

105 x 10

120 x 10

120 x 10

120 x 10

Real Man T-Bar Rows:

2pl+25x 10

3pl x 10

3pl+25 x 10

Rear Delt DB raises:

40's x 10

45's x 10

50's X 10


Back Extensions:

100 x 10

100 x 10

100 X 10

Cobras:

80 x 10

90 x 10

90 X 10

90 X 10



Cardio (Tonight): Treadmill
Will be 1 hour @ 3.0 mph

Focused in the gym...had great MMC going on!!! :D

[Bad.bull]

Dude!!!!! strong T-Bar Rows!!!! I'm calling (who is in charge of defense?), I swear you are not human!!!


that is alll........................ :)

[aftrshok]

Dude!!!!! strong T-Bar Rows!!!! I'm calling (who is in charge of defense?), I swear you are not human!!!


that is alll........................ :)

Trust me, I'm human!!!! :D

[blsmith]

hell yeah! way to make the back grow bro! :)

[aftrshok]

hell yeah! way to make the back grow bro! :)

It's growing all right....my lats looked thicker in the mirror today. :)

[Mountain_Goat]

Nice back day Brutha!!! Awesome job on the T-Bar!!! I promise to not bust your chops for a doing the same weight on them as a certainly training partner of mine. :D

[aftrshok]

Nice back day Brutha!!! Awesome job on the T-Bar!!! I promise to not bust your chops for a doing the same weight on them as a certainly training partner of mine. :D

Dude you don't have to remind me, the thought went through my head when I was getting ready to do my last set. The only reason I can't go heavier is, my lower back has always had some issues and I don't want to hurt it again.

[Mountain_Goat]

Dude you don't have to remind me, the thought went through my head when I was getting ready to do my last set. The only reason I can't go heavier is, my lower back has always had some issues and I don't want to hurt it again.

Just teasing ya. That's a good weight on those! Heck there are several guys at my gym that can't do that. Absolutely don't want to hurt your back!

[aftrshok]

Just teasing ya. That's a good weight on those! Heck there are several guys at my gym that can't do that. Absolutely don't want to hurt your back!

I know you are!!! :)

Last year I did something during my workout to my lower back and barely made it to my car. I could hardly walk for 3 days.

[Mountain_Goat]

I know you are!!! :)

Last year I did something during my workout to my lower back and barely made it to my car. I could hardly walk for 3 days.

ummmm yeah don't do that....ouch....

[kimm4]

6-22-10 Workout: Back
Let's Get Ripped - Week #2



Warm-up set performed before each exercise and stretching



Standing Lat Pulldowns:

105 x 10

120 x 10

120 x 10

120 x 10

Real Man T-Bar Rows:

2pl+25x 10

3pl x 10

3pl+25 x 10

Rear Delt DB raises:

40's x 10

45's x 10

50's X 10


Back Extensions:

100 x 10

100 x 10

100 X 10

Cobras:

80 x 10

90 x 10

90 X 10

90 X 10



Cardio (Tonight): Treadmill
Will be 1 hour @ 3.0 mph

Focused in the gym...had great MMC going on!!! :D


Strong workout! Real Man T-Bar Rows...is there a Real Woman version? :)

Cobras FTW!!

[aftrshok]

Strong workout! Real Man T-Bar Rows...is there a Real Woman version? :)

Cobras FTW!!

I'm sure there are!!! :)

Thanks, felt really good going into the gym today and I new what I wanted to accomplish!! :D

[2nd_chance]

Strong back work Brian. Do you do deads and pullups?

[Mountain_Goat]

I'm sure there are!!! :)

Thanks, felt really good going into the gym today and I new what I wanted to accomplish!! :D

There are indeed!

and hell yeah for getting er done! always feels good to really nail a workout!

[aftrshok]

Strong back work Brian. Do you do deads and pullups?

I haven't done deads in a while, I need to add them back in.

I do pullups but they aren't in my routine right now.


There are indeed!

and hell yeah for getting er done! always feels good to really nail a workout!

How ya doing this morning Cliff? :D

[Bad.bull]

Morning Brian....I would ask thee question, but I already know the answer...LOL. NO DOMS!!!

[aftrshok]

Morning Brian....I would ask thee question, but I already know the answer...LOL. NO DOMS!!!

Yes you do know the answer....NO DOMS!!!! :D

[aftrshok]

6-23-10 Workout: Shoulders
Let's Get Ripped - Week #2



Warm-up set performed before each exercise and stretching



DB Shoulder Press:

45 x 10

50 x 10

50 x 98

Seated Barbell Military Press

155 x 10

145 x 8

135 x 8

Front DB Raises:

25's x 10

30's x 10

30's X 9

Cable Side Laterals:

40 x 10 each side

30 x 8 each side

30 X 7 each side

Hulks:

20's x 10

20's x 10

20's X 10



Cardio (Tonight): Treadmill
Will be 1 hour @ 3.0 mph

OMG...I worked the fire out of my shoulders, they are feeling it right now!!! :D

[mountainrock]

how did seated military treat you?

[aftrshok]

how did seated military treat you?

Better but still not were I want to be but I have something to build off of.

[Bad.bull]

50 x 98



Doing anything 98 times would make me sore as hell!!! :D

[aftrshok]

6-23-10 Workout: Shoulders
Let's Get Ripped - Week #2



Warm-up set performed before each exercise and stretching



DB Shoulder Press:

45 x 10

50 x 10

50 x 9

Seated Barbell Military Press

155 x 10

145 x 8

135 x 8

Front DB Raises:

25's x 10

30's x 10

30's X 9

Cable Side Laterals:

40 x 10 each side

30 x 8 each side

30 X 7 each side

Hulks:

20's x 10

20's x 10

20's X 10



Cardio (Tonight): Treadmill
Will be 1 hour @ 3.0 mph

OMG...I worked the fire out of my shoulders, they are feeling it right now!!! :D


Next page


Doing anything 98 times would make me sore as hell!!! :D

Oops...9x not 98...lol

[doindbt]

Nice job on the workout, Brian!! Hope you're having a great week!

[aftrshok]

Nice job on the workout, Brian!! Hope you're having a great week!

Thanks Roni!!!! :D

So far so good!!! :)

[HoosierHardGain]

Another nice workout...way to bring, Brian!


Now, kindly have the Cards go on like a 20 game losing streak, ok?

[blsmith]

DAMN CARDS!!!!!! :( 1-0?!?! Really? GRRRRR! :mad: ;)

[aftrshok]

Another nice workout...way to bring, Brian!


Now, kindly have the Cards go on like a 20 game losing streak, ok?

Thanks Hoos!!! :D

I'll call Tony and see what I can do!!! :D


DAMN CARDS!!!!!! :( 1-0?!?! Really? GRRRRR! :mad: ;)

It's not like the Cards didn't have their chances to score more runs!!! :p

[blsmith]

Thanks Hoos!!! :D

I'll call Tony and see what I can do!!! :D



It's not like the Cards didn't have their chances to score more runs!!! :p

yeah yeah I know...we are so inconsistent this year.

[aftrshok]

yeah yeah I know...we are so inconsistent this year.

So are the Cards!!!

[Bad.bull]

Im a little late to the party!!!

Morning Brian, whats the news??? :D

[blsmith]

So are the Cards!!!

at least you are in first in the division. We are 7 back and 4th place... tough to dig out from the Yanks, Red Sox and Rays... :(

[Bad.bull]

at least you are in first in the division. We are 7 back and 4th place... tough to dig out from the Yanks, Red Sox and Rays... :(

HEY!!!! at least your team has a chance.... Cleveland...who????....LOL

[HoosierHardGain]

DAMN CARDS!!!!!! :( 1-0?!?! Really? GRRRRR! :mad: ;)

btw, Thank you for Scott Rolen. Glad too see Edwin Encarnacion worked out so well for the Jays.

[blsmith]

btw, Thank you for Scott Rolen. Glad too see Edwin Encarnacion worked out so well for the Jays.

Anytime...:rolleyes: we seem to do that alot lately... and next series we have to deal with seeing Roy Halladay again! :mad:

[aftrshok]

Im a little late to the party!!!

Morning Brian, whats the news??? :D

I don't know, haven't read the paper yet...lol!!! :D


at least you are in first in the division. We are 7 back and 4th place... tough to dig out from the Yanks, Red Sox and Rays... :(

Yeah it would be tough, Cards are in a weak division.


HEY!!!! at least your team has a chance.... Cleveland...who????....LOL

Haha!!


btw, Thank you for Scott Rolen. Glad too see Edwin Encarnacion worked out so well for the Jays.

It took him long enough to finally get back to his normal self.

[aftrshok]

6-24-10 Workout: Arms
Let's Get Ripped - Week #2


This is what fueled my workout!!

pxHl3gr-WMM



Warm-up set performed before each exercise and stretching



Close Grip Bench Press:

235 x 10

245 x 8

265 x 6

Tricep Pressdowns:

180 x 10

190 x 9

200 x 7

Overhead Tricep Extensions:

120 x 10

120 x 10

130 X 8

Hammer Curls:

40's x 10

45's x 8

50's X 7

EZ Bar Cable Curls:

120 x 10

130 x 10

140 X 8

1 Arm Cable Curls:

50 x 10

40 x 10

40 X 9




Cardio (Tonight): Treadmill

Will be 1 hour @ 3.0 mph

Arms are a little shaky right now!!!! :D

[blsmith]

Hell yeah! Great workout bro! Looking strong!

[Bad.bull]

Gotta an Optimus Prime in this thread!!! Strong arse leader! Them CGBP :eek:!!!! that is the one I will catch you on.....give me several years...

[mountainrock]

wo looks nice, well done. weights seem good. are you stuck on hammer curls?

[aftrshok]

Hell yeah! Great workout bro! Looking strong!

Feeling pretty strong too!!! :D


Gotta an Optimus Prime in this thread!!! Strong arse leader! Them CGBP :eek:!!!! that is the one I will catch you on.....give me several years...

I'll give you several years to catch up but you will have to do around 380 by then...lol!!! :D


wo looks nice, well done. weights seem good. are you stuck on hammer curls?

I'm not stuck on them now, I upped my starting weight. That got me past my sticking point.

[doindbt]

I endorse the musical selection of the day. And the workout. Carry on.

:D

[2nd_chance]

Big-time numbers moved today Brian. Well done!

[Bad.bull]

I will catch up!!!....LOL :D

Morning Brian!

[aftrshok]

I endorse the musical selection of the day. And the workout. Carry on.

:D

Thank you Roni!!!! :D

I wonder what music selection I will come up with today....hmmmm?


Big-time numbers moved today Brian. Well done!

Appreciate it David!!! :)


I will catch up!!!....LOL :D

Morning Brian!

Morning Dave!!!!! :D

[blsmith]

You were asking about where I worked compared to the Dome... here is a pic. I still don't see the "two towers" you were speaking of...

http://i722.photobucket.com/albums/ww230/brianleesmith/toronto.jpg

[aftrshok]

6-25-10 Workout: Legs
Let's Get Ripped - Week #2


This song is what I kept thinking of during my workout!!!

ObZKEhy15J0


Warm-up set performed before each exercise and stretching



Barbell Squats:

225 x 10

225 x 10

225 x 10 PR Weight

Leg Press:

10 pl + 100 x 10

12 pl + 100 x 10

14 pl + 100 x 10 PR Reps

Leg Extentions:

175 x 10

155 x 10

195 X 10 PR Reps

LegCurls:

145 x 10

155 x 10

175 X 10 PR Reps

Barbell Calf Raises:

405 x 10

495 x 10

505 X 10 PR Weight

Calf Raises on Leg Press:

730 x 10 (toes out), x 10 (toe in), x 10 (toes straight)

730 x 10 (toes out), x 10 (toe in), x 10 (toes straight)

730 x 10 (toes out), x 10 (toe in), x 10 (toes straight) PR Weight



Cardio (Tonight): Treadmill

Will be 1 hour @ 3.0 mph

Today's name of the game was "Someone at work pissed me off and I kicked the **** out of the weights because of it!!!" I was settling for nothing less than 10 reps on everything today and hit all the PR's I was wanting....Damn I was on fire!!! :D

[blsmith]

Hell yeah! Your legs will be screaming all weekend! Way to kill it bro!

[mountainrock]

need to have people at work piss you off more often ;)

well done!

happy weekend

[aftrshok]

Hell yeah! Your legs will be screaming all weekend! Way to kill it bro!

I would be surprised if they scream much at all!!! :)


need to have people at work piss you off more often ;)

well done!

happy weekend

That's ok.....I hate being mad all morning long!!!

Thanks MR!!! :D

[doindbt]

I'm totally losing it...I just posted in here, I swear I did...even posted a youtube...but it's not here. :confused:

Anyway...was suggesting you check out this one...I'm currently hooked on it.

avUTaohfc3U


...and I commented on the great workout...lol. WTG!

[aftrshok]

6-25-10 Workout: Legs
Let's Get Ripped - Week #2


This song is what I kept thinking of during my workout!!!

ObZKEhy15J0


Warm-up set performed before each exercise and stretching



Barbell Squats:

225 x 10

225 x 10

225 x 10 PR Weight

Leg Press:

10 pl + 100 x 10

12 pl + 100 x 10

14 pl + 100 x 10 PR Reps

Leg Extentions:

155 x 10

175 x 10

195 X 10 PR Reps

LegCurls:

145 x 10

155 x 10

175 X 10 PR Reps

Barbell Calf Raises:

405 x 10

495 x 10

505 X 10 PR Weight

Calf Raises on Leg Press:

730 x 10 (toes out), x 10 (toe in), x 10 (toes straight)

730 x 10 (toes out), x 10 (toe in), x 10 (toes straight)

730 x 10 (toes out), x 10 (toe in), x 10 (toes straight) PR Weight



Cardio (Tonight): Treadmill

Will be 1 hour @ 3.0 mph

Today's name of the game was "Someone at work pissed me off and I kicked the **** out of the weights because of it!!!" I was settling for nothing less than 10 reps on everything today and hit all the PR's I was wanting....Damn I was on fire!!! :D

Next page


I'm totally losing it...I just posted in here, I swear I did...even posted a youtube...but it's not here. :confused:

Anyway...was suggesting you check out this one...I'm currently hooked on it.

avUTaohfc3U


...and I commented on the great workout...lol. WTG!

Sure you did, you probably set something on fire too and forgot about it didn't you!!!! :D

I like it!!!! :D

[2nd_chance]

3 sets of 10 with 2 plates? Well done Brian. Do you go to parallel or lower?

Have a good weekend bro! :)

[aftrshok]

3 sets of 10 with 2 plates? Well done Brian. Do you go to parallel or lower?

Have a good weekend bro! :)

I have to go to parallel....can't go lower without my knees hurting.

You too!!! :D

[2nd_chance]

I have to go to parallel....can't go lower without my knees hurting.

You too!!! :D
Parallel is good. ATG is overrated IMO.

[kimm4]

Parallel is good. ATG is overrated IMO.

Agreed!^^

You do what you can to make it work!

Good work Brian! :)

[aftrshok]

Parallel is good. ATG is overrated IMO.

I agree.....I'm not messing my knees up.


Agreed!^^

You do what you can to make it work!

Good work Brian! :)

Gotta do what works for me and keeps me injury free!!!

Thanks!! :)

[aftrshok]

6-28-10 Workout: Chest
Let's Get Ripped - Week #3


My motivational song for the day!!!

ifcL5pPVPGY


Warm-up set performed before each exercise and stretching



Barbell Incline Press (Narrow Grip):

175 x 10

185 x 10

195 x 10

205 x 10 PR Reps

Barbell Incline Press (Wide Grip):

175 x 10

185 x 10

195 x 10

200 x 6 Ran out of steam!!!

DIPS (Leaning Forward):

BW x 10

BW+35 x 10

BW+45 X 10

BW+50 X 10 PR Weight

Cable Crossovers:

70 x 10

60 x 10

60 X 10

50 X 10

40 X 16



Cardio (Tonight): Treadmill
Will be 1 hour @ 3.0 mph

Whew my chest was smoking after doing cable crossovers...the last 3 sets were done with only enough rest to change the weight.

[blsmith]

great job on those PRs! Chest is gettin' swole bro! :)

[Bad.bull]

Brian, that workout looks familiar...and very impressive. How did the back do? Any pain??

[aftrshok]

great job on those PRs! Chest is gettin' swole bro! :)

It ought to be gettin swole, I'm kicking the s*** out of it!!! :D


Brian, that workout looks familiar...and very impressive. How did the back do? Any pain??

Just like last week but different numbers...lol!!! :D

I didn't really notice it much, I tend to block things out when I'm lifting but it's not any better at the moment. I was afraid dips were gonna bother it just because it hurts from back to the front.

[2nd_chance]

Great job on the PRs today Brian.

Do you ever use dumbbells for your chest work?

[aftrshok]

Great job on the PRs today Brian.

Do you ever use dumbbells for your chest work?

Yes but I'm not using them on this phase, my workouts are going to be hit and miss for most of July with traveling and such. I plan on running this for another two weeks and then it's on to something else when I get back from Florida on the 2th of July.

[doindbt]

Did you hurt your back or something?

[aftrshok]

Did you hurt your back or something?

I've got a muscle strain or pull in between my shoulder blades. I did something to it last night and I'm not really sure what it was. I couldn't sleep or get comfortable no matter how I laid.

[aftrshok]

My back is still bothering me today so I will be hitting legs at lunch instead of back!!! :D

[mountainrock]

My back is still bothering me today so I will be hitting legs at lunch instead of back!!! :D

Legs FTW!!!!!!!!!!!!!!!!!!

hey i have a really FUN 1 arm db deadlift/squat, kinda thing ;) ...jus say'n... :D

[aftrshok]

Legs FTW!!!!!!!!!!!!!!!!!!

hey i have a really FUN 1 arm db deadlift/squat, kinda thing ;) ...jus say'n... :D

Of course you do!!!! :eek: :D

[mountainrock]

Of course you do!!!! :eek: :D

*grin!*

[aftrshok]

Grrrrr

[aftrshok]

6-29-10 Workout: Legs
Let's Get Ripped - Week #3


Warm-up set performed before each exercise and stretching


Leg Press:

12 pl + 100 x 10

14 pl + 100 x 10

16 pl + 100 x 10 PR Reps

Leg Extentions:

185 x 10

195 x 10

205 X 10 PR Reps

LegCurls:

150 x 10

160 x 10

165 X 10 PR Reps


Calf Raises on Leg Press:

820 x 10 (toes out), x 10 (toe in), x 10 (toes straight)

820 x 10 (toes out), x 10 (toe in), x 10 (toes straight)

820 x 10 (toes out), x 10 (toe in), x 10 (toes straight) PR Weight

Seated Calf Raises:

2 pl + 20 x 10

3 pl + 20 x 10
3 pl x 10


Cardio (Tonight): Treadmill

Will be 1 hour @ 3.0 mph

I couldn't do any exercise with the barbell on my shoulders, it put way to much strain on my injury, so no barbell squats and no barbell calf raises!! :(

I'll let you know how my legs feel later once the feeling comes back to them!!! :D

[Mountain_Goat]

Legs FTW!!!!!!!!!!!!!!!!!!

hey i have a really FUN 1 arm db deadlift/squat, kinda thing ;) ...jus say'n... :D


Of course you do!!!! :eek: :D

I LOLd! :D


Hell of a Chest Day Brian!!!

[aftrshok]

I LOLd! :D


Hell of a Chest Day Brian!!!

Thanks Cliff, I take it my leg day sucked since you didn't mention it? :D

[Mountain_Goat]

I'll let you know how my legs feel later once the feeling comes back to them!!! :D

I LOLd again! I know the feeling brutha...or lack there of. :D

[Mountain_Goat]

Thanks Cliff, I take it my leg day sucked since you didn't mention it? :D

I had to wait blah blah seconds to post again. :p

[aftrshok]

I LOLd again! I know the feeling brutha...or lack there of. :D

Hahaha!!!! :D


I had to wait blah blah seconds to post again. :p

Yeah that aggravates me when it does that....I wanna post it NOW...not wait!!! :D

[2nd_chance]

Congrats on the leg press PR Brian.

Those 800 lb. Calf presses are ridiculous!!!

[aftrshok]

Congrats on the leg press PR Brian.

Those 800 lb. Calf presses are ridiculous!!!

Thanks David!!! :D

My calves caught on fire when I was doing those, they had to grab the fire extinguisher!!! It was a struggle to get through the last set!!

[2nd_chance]

It was a struggle to get through the last set!!

I don't doubt that! :)

[aftrshok]

I don't doubt that! :)

I was about ready to start looking for the trash can!!

[aftrshok]

Hit the treadmill for an hour and the feeling finally came back in my legs...lol!!! :D

[aftrshok]

6-29-10 Workout: Legs
Let's Get Ripped - Week #3


Warm-up set performed before each exercise and stretching


Leg Press:

12 pl + 100 x 10

14 pl + 100 x 10

16 pl + 100 x 10 PR Reps

Leg Extentions:

185 x 10

195 x 10

205 X 10 PR Reps

LegCurls:

150 x 10

160 x 10

165 X 10 PR Reps


Calf Raises on Leg Press:

820 x 10 (toes out), x 10 (toe in), x 10 (toes straight)

820 x 10 (toes out), x 10 (toe in), x 10 (toes straight)

820 x 10 (toes out), x 10 (toe in), x 10 (toes straight) PR Weight

Seated Calf Raises:

2 pl + 20 x 10

3 pl + 20 x 10
3 pl x 10


Cardio (Tonight): Treadmill

Will be 1 hour @ 3.0 mph

I couldn't do any exercise with the barbell on my shoulders, it put way to much strain on my injury, so no barbell squats and no barbell calf raises!! :(

I'll let you know how my legs feel later once the feeling comes back to them!!! :D

next

[aftrshok]

6-30-10 Workout: Shoulders
Let's Get Ripped - Week #3



Warm-up set performed before each exercise and stretching



DB Shoulder Press:

50's x 10

60's x 9 PR Weight

55's x 10

Seated Military Press

145 x 10

155 x 8

160 x 8 PR Weight

Front DB Raises:

30's x 10

35's x 10

40's X 7 PR Weight

Cable Side Laterals:

40 x 10 each side

30 x 10 each side

30 X 10 each side

Hulks:

20's x 10

25's x 10

25's X 10

DB Shrugs:

65's x 25

65's x 25

65's X 23 Grip was going



Cardio (Tonight): Treadmill
Will be 1 hour @ 3.0 mph

I love doing Hulks at the end....they really are the icing on the cake for my shoulders...love em!!!!! :D

I'm really liking what I see in the mirror with my body right now, I've added some muscle mass and it looks good!!! :D

[blsmith]

very nice bro!

[aftrshok]

very nice bro!

Thank you very much, for some reason it was tough today. I was exerting myself more than usual. :)

[blsmith]

Thank you very much, for some reason it was tough today. I was exerting myself more than usual. :)

maybe so but then you liked what you saw in the mirror. Maybe the two equal up somewhere? ;)

[aftrshok]

maybe so but then you liked what you saw in the mirror. Maybe the two equal up somewhere? ;)

They must...lol!!! :D

It's funny, my shoulders where burning when I was working out and now I can't even tell by the way they feel that I even worked out today!!! :D

[Bad.bull]

I thought this was a maintain ph????? LOL..

Great job in the gym...I just can't get into them halks.

[aftrshok]

I thought this was a maintain ph????? LOL..

Great job in the gym...I just can't get into them halks.

I think it was supposed to be but my muscles didn't get the memo!!!! :D

I didn't like them the first few times I did them but I have grown (literally) to love them!!

[mountainrock]

6-30-10 Workout: Shoulders
Let's Get Ripped - Week #2

!! :D

I'm really liking what I see in the mirror with my body right now, I've added some muscle mass and it looks good!!! :D
[/b][/center]

picts or didn't happen! ;) :D

[aftrshok]

picts or didn't happen! ;) :D

26th of July, pix will be posted....gotta make sure I get my fatz on while I'm in Florida!!! :D

[Mountain_Goat]

Nice shoulder thrashing!!!! Hulks ROCK!!!!! :D

[2nd_chance]

Congrats on your PRs in db shoulder press and militaries. Those are real mass builders.

Great work Brian.

[BergMuscle]

Nice work. Hulks, wow, I haven't done those in about forever. :rolleyes:

Isn't it cool to see muscle mass increasing?!

[Bad.bull]

Morning David Banner!!! :D

[aftrshok]

Nice shoulder thrashing!!!! Hulks ROCK!!!!! :D

The only thing about them is I turn green when doing them....weird!!! :D


Congrats on your PRs in db shoulder press and militaries. Those are real mass builders.

Great work Brian.

Yes they are!!

Thanks David! :D


Nice work. Hulks, wow, I haven't done those in about forever. :rolleyes:

Isn't it cool to see muscle mass increasing?!

It's very cool, makes all the hard work worth it!!

Thanks for stopping in!! :)


Morning David Banner!!! :D

What's up David?

[aftrshok]

7-1-10 Workout: Arms
Let's Get Ripped - Week #3



Warm-up set performed before each exercise and stretching



Close Grip Bench Press:

245 x 10

255 x 8

275 x 6 PR Reps

Tricep Pressdowns:

190 x 10

200 x 10

200 x 8 that's all the stack

Overhead Tricep Extensions:

120 x 10

130 x 10

140 X 10 PR Reps

Hammer Curls:

45's x 10

40's x 10

40's X 8

EZ Bar Cable Curls:

130 x 10

140 x 9

150 X 7

1 Arm Cable Curls:

60 x 10 PR Weight

50 x 10

40 X 10




Cardio (Tonight): Treadmill

Will be 1 hour @ 3.0 mph

Nothing like smoking guns...whew!!! :D

[blsmith]

Great work bro! Way to kill the arms! :)

[aftrshok]

Great work bro! Way to kill the arms! :)

They got blasted big time!!!! :D

[Bad.bull]

FAWK!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! your C.G.Bench Press always shocks the sh!t out of me!!!

I think your outgrowing the gym machines....

[Mountain_Goat]

Hell of an arm day Bro!!! Bet the pump was crazy!!!

[aftrshok]

FAWK!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! your C.G.Bench Press always shocks the sh!t out of me!!!

I think your outgrowing the gym machines....

It's the crappy diet that makes me strong, you should try it...lol :D

[aftrshok]

Hell of an arm day Bro!!! Bet the pump was crazy!!!

Nothing like skin being stretched tightly over muscle!!!! :D

It was so crazy by the time I got back to work (hadn't changed clothes yet) one of my co-workers said I needed to lay off the roids!!! :D

[aftrshok]

No gym today.... :( will be leaving at noon to go out of town for the weekend!!!

Have a great 4th of July everyone!!! :D

[Bad.bull]

It's the crappy diet that makes me strong, you should try it...lol :D

I have moved on from them diets...its white bread, wheat bread and water for me, oh! some whey too!....LOL.

Have a great fourth!

[aftrshok]

I have moved on from them diets...its white bread, wheat bread and water for me, oh! some whey too!....LOL.

Have a great fourth!

Haha...I haven't been on a crappy diet since sometime before the first of the year...lol!!! :D

So you are doing the bread and water diet? I've heard it will make you into Mr. Olympia in 5 weeks. LOL!!!! :)

[Bad.bull]

so you are doing the bread and water diet? I've heard it will make you into mr. Olympia in 5 weeks. Lol!!!! :)

fawker!!!! Roflmao!!!! :d

[aftrshok]

fawker!!!! Roflmao!!!! :d

I think I will try it but I'm gonna throw some grapefruit and cheese in there!!! :D

[Bad.bull]

I think I will try it but I'm gonna throw some grapefruit and cheese in there!!! :D

dont forget the Natty PB!!!! :D

[aftrshok]

dont forget the Natty PB!!!! :D

Oh yeah I forgot all about it.....it's been about 8 months since I've had any Natty PB!!! :eek:

[doindbt]

Yay for vacay!!! Have a wonderful weekend, Brian!!

[aftrshok]

Yay for vacay!!! Have a wonderful weekend, Brian!!

I sure hope it's a wonderful weekend....all my family will be at my sister's house...that's over 30 of us...oh boy!!!! :D

Any plans this weekend Roni?

[Mountain_Goat]

No gym today.... :( will be leaving at noon to go out of town for the weekend!!!

Have a great 4th of July everyone!!! :D

Have a fun weekend!!! WOOT!!!

[aftrshok]

Have a fun weekend!!! WOOT!!!

I'm sure we will!!!

We will be hanging out at the pool and I will probably be eating my share of food.

Haven't seen everyone in almost a year!!

[2nd_chance]

Page bump.

Your close grips are starting to scare me :eek:



7-1-10 Workout: Arms
Let's Get Ripped - Week #3



Warm-up set performed before each exercise and stretching



Close Grip Bench Press:

245 x 10

255 x 8

275 x 6 PR Reps

Tricep Pressdowns:

190 x 10

200 x 10

200 x 8 that's all the stack

Overhead Tricep Extensions:

120 x 10

130 x 10

140 X 10 PR Reps

Hammer Curls:

45's x 10

40's x 10

40's X 8

EZ Bar Cable Curls:

130 x 10

140 x 9

150 X 7

1 Arm Cable Curls:

60 x 10 PR Weight

50 x 10

40 X 10




Cardio (Tonight): Treadmill

Will be 1 hour @ 3.0 mph

Nothing like smoking guns...whew!!! :D

[aftrshok]

Page bump.

Your close grips are starting to scare me :eek:

They scare me too, I start thinking if something happens to one of my arms I'll be crushed by the weight when it lands on my chest.

Thanks for bumping the workout!!! :D

[mountainrock]

They scare me too, I start thinking if something happens to one of my arms I'll be crushed by the weight when it lands on my chest.

Thanks for bumping the workout!!! :D

^^^ that is NOT good MMC lol

[aftrshok]

^^^ that is NOT good MMC lol

No kidding but I quickly wipe my mind clean and focus on the task at hand!!

[doindbt]

I sure hope it's a wonderful weekend....all my family will be at my sister's house...that's over 30 of us...oh boy!!!! :D

Any plans this weekend Roni?

Wow...hope she has a big house, lol

Besides that damn exam, nope, no plans. I did as little as possible all weekend...except sulked that I wasn't home with my family celebrating the 4th, lol.

[HoosierHardGain]

Hi Brian. It's Tuesday. It's hot. Keep cool in the gym!

[aftrshok]

Wow...hope she has a big house, lol

Besides that damn exam, nope, no plans. I did as little as possible all weekend...except sulked that I wasn't home with my family celebrating the 4th, lol.

She does have a big house!!!! :D

Had a great time just wished we could of stayed all week with everyone but I couldn't go to Florida in a week and a half if I did!!


Hi Brian. It's Tuesday. It's hot. Keep cool in the gym!


Hey Hoos!!!! Will do!!! :D

[blsmith]

Geez, you think it was a holiday or something... :p

welcome back bro! :D

[HoosierHardGain]

Hey Hoos!!!! Will do!!! :D

Anything fun, exciting, Earth shattering happening in the world of Brian?

[2nd_chance]

What's on today?

[aftrshok]

Geez, you think it was a holiday or something... :p

welcome back bro! :D

The holiday wasn't long enough!!!! :D

How ya doing today Brian?


Anything fun, exciting, Earth shattering happening in the world of Brian?

Not really, just enjoying trying to figure out which Cardinals team is gonna show up tonight!!!! :)

[blsmith]

The holiday wasn't long enough!!!! :D

How ya doing today Brian?
:)

Not bad. Had a blackout at work last night and dealing with the ramifications of it today. (ie no AC in 110 degree weather!)

[2nd_chance]

Not really, just enjoying trying to figure out which Cardinals team is gonna show up tonight!!!! :)

The one that's falling further behind the Reds :D

[aftrshok]

Not bad. Had a blackout at work last night and dealing with the ramifications of it today. (ie no AC in 110 degree weather!)

That sucks!!!!


The one that's falling further behind the Reds :D

Until the All-Star Break and then the Reds will be in the cellar and the Cards will be on top for the rest of the season!!! :D

[HoosierHardGain]

Until the All-Star Break and then the Reds will be in the cellar and the Cards will be on top for the rest of the season!!! :D

Don't think Cincy is going into the cellar, but wouldn't be surprised to see the Cards kick into high gear and finish comfortable ahead.

[aftrshok]

Don't think Cincy is going into the cellar, but wouldn't be surprised to see the Cards kick into high gear and finish comfortable ahead.

Yeah I don't think the Reds will either, I think them and the Cards will have a good battle till the end!!! :D

[Bad.bull]

Wholey Sh!t!! I thought this was where I'd find a workout...guess I was wrong...LOL :D

Welcome back bro!

[aftrshok]

Wholey Sh!t!! I thought this was where I'd find a workout...guess I was wrong...LOL :D

Welcome back bro!

You'll find a workout here but not until after 1:00pm CST!!!! :D

Thanks!!! :)

[Bad.bull]

You'll find a workout here but not until after 1:00pm CST!!!! :D

:)

These times zones are always effin with me!!! :D LOL

[aftrshok]

These times zones are always effin with me!!! :D LOL

Time confuses me too Dave!!!! :D LOL!!!

Big hand points to 1 and little hand points to 12...that's called 1 o'clock!!!

[HoosierHardGain]

Time confuses me too Dave!!!! :D LOL!!!

Big hand points to 1 and little hand points to 12...that's called 1 o'clock!!!

You fail.

It's big hand points to 12, lil hand points to 1.

[2nd_chance]

You fail.

It's big hand points to 12, lil hand points to 1.

You can't make this stuff up LOL.

[aftrshok]

You fail.

It's big hand points to 12, lil hand points to 1.

I hate it when I forget to lock my computer and my co-workers get on it and type things that don't make sense!!!


Ummmm......GO REDS!!!! :D

I know that but I'm trying to confuse Dave more than he already is!!!! :D


You can't make this stuff up LOL.

Sometimes you can!!!! :D

[aftrshok]

7-6-10 Workout: Chest
Let's Get Ripped - Week #4


Warm-up set performed before each exercise and stretching



Barbell Incline Press (Narrow Grip):

185 x 10

195 x 10

205 x 8

215 x 6 PR Reps

Barbell Incline Press (Wide Grip):

185 x 10

195 x 10

205 x 5

205 x 3 Just couldn't focus!

DIPS (Leaning Forward) SS with Cable Crossovers: 30 secs. rest between sets.

BW+35 x 10 / 60 x 10

BW+35 x 10 / 60 x 10

BW X 12 / 50 x 12

BW X 15 / 40 x 15



Cardio (Tonight): Treadmill
Will be 1 hour @ 3.0 mph

I got a phone call from my Praise Band leader right before I left for the gym. He was wanting to sit down and talk to me about something that he would only tell me in person. Needless to say, it weighed heavy on my mind during my workout and I did the best I could. I had a hard time focusing on my workout. Hopefully when he comes by here in a while it won't be bad news!!

[Bad.bull]

Tough to workout when things are on your mind and its not the weights. Narrow Grip Inclines are just flat out :eek: :D

[aftrshok]

Tough to workout when things are on your mind and its not the weights. Narrow Grip Inclines are just flat out :eek: :D

It was still a decent workout but not as focused as I wanted it to be!!!!

[Mountain_Goat]

Time confuses me too Dave!!!! :D LOL!!!

Big hand points to 1 and little hand points to 12...that's called 1 o'clock!!!

ummmmm that's 12:05


You fail.

It's big hand points to 12, lil hand points to 1.

^^^^^^^^^^^^^^^^^^^^^^^^
this....:rolleyes:

I ordered this for Brian...

http://ecx.images-amazon.com/images/I/51QYXN79FHL._SL500_AA300_.jpg

[aftrshok]

ummmmm that's 12:05



^^^^^^^^^^^^^^^^^^^^^^^^
this....:rolleyes:

I ordered this for Brian...

http://ecx.images-amazon.com/images/I/51QYXN79FHL._SL500_AA300_.jpg

I can sure use that...thanks!!!

It's been one of those days!!! :D

Funny, no one notices my workout but they sure notice my time telling difficulties!!! :rolleyes: :D

[Bad.bull]

Time confuses me too Dave!!!! :D LOL!!!

Big hand points to 1 and little hand points to 12...that's called 1 o'clock!!!

Wow!!! I thought I was confused!!! DERRRRRRRR!!! Make sure you grab your helmet and put it on!!! :D

Morning Bro, so what time is it? :D

[aftrshok]

7-6-10 Workout: Chest
Let's Get Ripped - Week #4


Warm-up set performed before each exercise and stretching



Barbell Incline Press (Narrow Grip):

185 x 10

195 x 10

205 x 8

215 x 6 PR Reps

Barbell Incline Press (Wide Grip):

185 x 10

195 x 10

205 x 5

205 x 3 Just couldn't focus!

DIPS (Leaning Forward) SS with Cable Crossovers: 30 secs. rest between sets.

BW+35 x 10 / 60 x 10

BW+35 x 10 / 60 x 10

BW X 12 / 50 x 12

BW X 15 / 40 x 15



Cardio (Tonight): Treadmill
Will be 1 hour @ 3.0 mph

I got a phone call from my Praise Band leader right before I left for the gym. He was wanting to sit down and talk to me about something that he would only tell me in person. Needless to say, it weighed heavy on my mind during my workout and I did the best I could. I had a hard time focusing on my workout. Hopefully when he comes by here in a while it won't be bad news!!


Bump


Wow!!! I thought I was confused!!! DERRRRRRRR!!! Make sure you grab your helmet and put it on!!! :D

Morning Bro, so what time is it? :D

Helmet is on and the DIGITAL Clock is right next to me!!!! :D

It's 8:00am.....yes I got it right....durrrrrr!!!!! :)

[Mountain_Goat]

I can sure use that...thanks!!!

It's been one of those days!!! :D

Funny, no one notices my workout but they sure notice my time telling difficulties!!! :rolleyes: :D

Well....ya did ONLY get ONE PR ;)

Nice chest day Bro. Sorry you lost focus. What's on the menu today?

[aftrshok]

Well....ya did ONLY get ONE PR ;)

Nice chest day Bro. Sorry you lost focus. What's on the menu today?

Yeah yeah yeah...one PR...blah blah blah!!!!! :D

I'm not sure what I'm doing today since I'm my schedule is off, probably back. First thing I have to do this morning is make it to my How to tell time 101, if I can arrive on time....haven't made it yet...and then I have speech therapy followed by glue on a stick eating...nom nom!!!! :D

[Mountain_Goat]

Yeah yeah yeah...one PR...blah blah blah!!!!! :D

I'm not sure what I'm doing today since I'm my schedule is off, probably back. First thing I have to do this morning is make it to my How to tell time 101, if I can arrive on time....haven't made it yet...and then I have speech therapy followed by glue on a stick eating...nom nom!!!! :D

I LOLd



:D

[HoosierHardGain]

So Brian, what happened in Colorado last night?

[aftrshok]

I LOLd



:D

:D


So Brian, what happened in Colorado last night?

They slopped their dripper on that one...stupid Cards!!!

Yeah, I turned the game off in the 9th only to find out they gave up 9 runs in the bottom of the 9th.....FAWKIN STUPID!!!!! GRRRRR!!!!!! :mad:

[Bad.bull]

They slopped their dripper on that one...stupid Cards!!!

Yeah, I turned the game off in the 9th only to find out they gave up 9 runs in the bottom of the 9th.....FAWKIN STUPID!!!!! GRRRRR!!!!!! :mad:

HEY!! At least your fans are not jumping over the railing, cuz your team loses by 11 runs mid season!! :eek:

[aftrshok]

HEY!! At least your fans are not jumping over the railing, cuz your team loses by 11 runs mid season!! :eek:

No they are just jumping from the Arch....aaaaaaaaaaaaaaaaaaaahhhhhh.....splat!!!!! :)

[HoosierHardGain]

:D



They slopped their dripper on that one...stupid Cards!!!

Yeah, I turned the game off in the 9th only to find out they gave up 9 runs in the bottom of the 9th.....FAWKIN STUPID!!!!! GRRRRR!!!!!! :mad:

Hey, it is just payback. The same thing happened to the Reds about a month ago in Atlanta...they had an 7 run lead in the 9th and lost.

[aftrshok]

Hey, it is just payback. The same thing happened to the Reds about a month ago in Atlanta...they had an 7 run lead in the 9th and lost.

It's aggravating but it happens, even to the best teams.

[aftrshok]

7-7-10 Workout: Shoulders
Let's Get Ripped - Week #4



Warm-up set performed before each exercise and stretching



DB Shoulder Press:

45's x 10

50's x 10

55's x 10

Seated Military Press

145 x 10

155 x 10

165 x 8 PR Weight

Front DB Raises:

30's x 10

30's x 10

30's X 10

Cable Side Laterals:

40 x 10 each side

30 x 10 each side

30 X 10 each side

Hulks:

25's x 10

25's x 8

20's X 12

DB Shrugs:

55's x 35

55's x 38

55's x 34

BB Shrugs (Behind Back):

185 x 10

195 x 10

200 x 10



Cardio (Tonight): Treadmill
Will be 1 hour @ 3.0 mph

Still not focused like I usually am during my workouts, don't really know why. Something just feels off with me???? :(

[2nd_chance]

Congratz on the military PR Brian.

I went through one of those days yesterday with the focus. You just have tonpush through. Have you changed anything?

[aftrshok]

Congratz on the military PR Brian.

I went through one of those days yesterday with the focus. You just have tonpush through. Have you changed anything?

Not that I can think of, the only thing that really comes to mind is, I spent Friday Night, all day Saturday and Sunday swimming...maybe I'm just a little worn down or maybe I'm not eating enough.

[Bad.bull]

DB Shrugs:[/center]

55's x 35

55's x 38

55's x 34



Still not focused like I usually am during my workouts, don't really know why. Something just feels off with me???? :(


Yeah...ok....something is off and your doing 30+reps with 55's!!! Hmmmm, did ya check the time, maybe you thought it was later then what it actually was..

[aftrshok]

Yeah...ok....something is off and your doing 30+reps with 55's!!! Hmmmm, did ya check the time, maybe you thought it was later then what it actually was..

I kept staring at the clock but I couldn't figure out what time it was so I just kept doing more reps!!! :D

[Bad.bull]

I kept staring at the clock but I couldn't figure out what time it was so I just kept doing more reps!!! :D

I almost spit out my water...hit 1 gal. 1 gal to go!!! :D

[aftrshok]

I almost spit out my water...hit 1 gal. 1 gal to go!!! :D

LMAO!!!!

Is you email working?

[Bad.bull]

LMAO!!!!

Is you email working?

sorry yeah...omg....new server at work, transfering from one server to the other and he did something to me program...

Im finally UP (good lord, they will have a field day with that)

[aftrshok]

sorry yeah...omg....new server at work, transfering from one server to the other and he did something to me program...

Im finally UP (good lord, they will have a field day with that)

I LOL'd!!!! :D

[mountainrock]

dude, your allowed to be "off" you have had a "on" for months now, you are in "vacation" month.....geez have i hit quotation mark quota yet???""""""

you need a "deload" but you will be having time off. so do what you can for now, don't give up, just , "keep it up" bahahahahah ok,,,,, no ....really...... snicker....... you will be hitting it hard and focused soon so just keep pushing the metal around for a while now and "play" with it........

you will own it in a bit........

"quotation queen".........

least i'm not doing 2 gallons of water"" lol........ bahahahahahahah

goodnight :)

oh, it's 9:20 MSDST(the big hand is on the 4.... and the little one is on the 9)..... :D :D :D

[HoosierHardGain]

psst....Reds lead by 3 games :)

[Bad.bull]

Morning Bro! I think last night snuck into this a.m.....more water to consump! If it were a drinking game like say..........oh.............flip cup.....it would be easy!....

whats on tap today?

[aftrshok]

dude, your allowed to be "off" you have had a "on" for months now, you are in "vacation" month.....geez have i hit quotation mark quota yet???""""""

you need a "deload" but you will be having time off. so do what you can for now, don't give up, just , "keep it up" bahahahahah ok,,,,, no ....really...... snicker....... you will be hitting it hard and focused soon so just keep pushing the metal around for a while now and "play" with it........

you will own it in a bit........

"quotation queen".........

least i'm not doing 2 gallons of water"" lol........ bahahahahahahah

goodnight :)

oh, it's 9:20 MSDST(the big hand is on the 4.... and the little one is on the 9)..... :D

Yeah you are the quotation queen for sure!!! :D

I have been on max focus for about 6 months now so you are right, it's ok to lose some focus. Come the 26th I will be at max focus!!!

I'm finally getting the hang of this whole telling time thing....YES!!! :)


psst....Reds lead by 3 games :)

Stupid Cards.....GO REDS!!!! :D


Morning Bro! I think last night snuck into this a.m.....more water to consump! If it were a drinking game like say..........oh.............flip cup.....it would be easy!....

whats on tap today?

Hey waterboy!!!!

Legs today!!! :D

[Bad.bull]

Hey waterboy!!!!

Legs today!!! :D

I'll take waterboy! over............."you look like the Piss boy".............anyday!!! :D

[aftrshok]

I'll take waterboy! over............."you look like the Piss boy".............anyday!!! :D

This is true!!! :D

[HoosierHardGain]

Ya surviving the heat, Brian?

[aftrshok]

Ya surviving the heat, Brian?

Yeah, it's been hot here for over a month so I've gotten used to it.

How about you?

[HoosierHardGain]

Yeah, it's been hot here for over a month so I've gotten used to it.

How about you?


Just hanging out inside...that seems to work :)

[aftrshok]

Just hanging out inside...that seems to work :)

It works very well as long as the AC works....It wasn't working here very well 2 weeks ago and it was 90 degrees in my office.

[Bad.bull]

It works very well as long as the AC works....It wasn't working here very well 2 weeks ago and it was 90 degrees in my office.

So your saying it was like a sauna in your office :eek:


*************looks the other way***********


no homo

[aftrshok]

So your saying it was like a sauna in your office :eek:


*************looks the other way***********


no homo

Minus sitting in my chair with just a towel on!!!! :D

[Bad.bull]

Minus sitting in my chair with just a towel on!!!! :D

Im sure you were glad your co workers didnt have towels on either.....LOL

[aftrshok]

Im sure you were glad your co workers didnt have towels on either.....LOL

Yeah then it would of been like being at my gyms locker room with the old fat guy standing there with no clothes on shaving his face....ewwwwwww

[Bad.bull]

Yeah then it would of been like being at my gyms locker room with the old fat guy standing there with no clothes on shaving his face....ewwwwwww

OMG!!! thats bad :eek:



LMAO!

[aftrshok]

OMG!!! thats bad :eek:



LMAO!

Yeah it is and he was there the other day....yuck!!!!!

[aftrshok]

7-8-10 Workout: Legs
Let's Get Ripped - Week #4


Warm-up set performed before each exercise and stretching

Narrow Stance Box Squats:

225 x 10

235 x 10

235 x 8 PR Weight

Feet Close Together Leg Press:

12 pl + 100 x 10

12 pl + 100 x 10

12 pl + 100 x 10

Leg Extentions:

195 x 10

205 x 10

210 X 10 PR Reps

LegCurls:

160 x 10

170 x 10

175 X 10 PR Reps


Calf Raises on Leg Press:

640 x 10 (toes out), x 10 (toe in), x 10 (toes straight)

640 x 10 (toes out), x 10 (toe in), x 10 (toes straight)

640 x 10 (toes out), x 10 (toe in), x 10 (toes straight)

Barbell Calf Raises:

405 x 10

405 x 10

405 x 10

135 x 15 One leg at a time


Cardio (Tonight): Treadmill

Will be 1 hour @ 3.0 mph

It was a bit different doing narrow stance for squats and leg press...hit my legs really good. :D

[blsmith]

another great leg workout bro. well done!

[kennylo]

I thought I would start a new thread that signifies my new start. Most of you that know me know I haven't been around here much in the last 4-5 months and I have been going through a rough patch with my diet and training. I'm going to post a picture from around March 2009 and one from January 3rd 2010 just to show you how I have struggled with my diet and training. I don't really want to compare the two but I need to do this so it will force me to get back at it. I'm almost back to my weight of 199 lbs when I started training back in Sept. 2008. I've worked to hard to go back.

I haven't worked out or stuck to my diet in 4 months and it shows. My arm is still giving me problems from time to time but I'm going to train accordingly. I will be starting on CHA 1600 diet and doing cardio for 40 mins 5x weekly. I will start lifting again next week but it will be with light weights.

Measurements (1/3/10)

Forearm - 12.25" (L) 12.75"(R)
Arms Relaxed - 13.75"(L) 14.25"(R)
Arms Flexed - 14.75"(L) 15.25"(R)
Quads - 23"(L) 23"(R)
Calves - 15"(L) 15"(R)
Chest - 43.5"
Shoulders - 51"

Weight - 190 lbs
Bodyfat - 17%

I remember when my bodyfat was 10% in May......ugggghhhhh!!!!!

March 10th, 2009
http://i357.photobucket.com/albums/oo14/aftrshok70/onemonthprogress31009.jpg

January 3rd, 2010
http://i357.photobucket.com/albums/oo14/aftrshok70/IMG_1745.jpg

Ummmm......WOW....someone put lots of fat on in the last 5 months (I don't mean from March 09 til now) but more like from August 09 till now.

Well there ya go!!! I will be saying goodbye to all that fat again and hello to a new me!!! :D

I am sure u will do excellent. train hard and eat as clean as possible

[Bad.bull]

Narrow Stance Box Squats:[/center]

225 x 10

235 x 10
[center]235 x 8 PR Weight


Some nice weight on these. good job! How'd you like the narrow stance???

[aftrshok]

another great leg workout bro. well done!

It sure felt like a great workout!!! :D


I am sure u will do excellent. train hard and eat as clean as possible

Oh no not those old pictures...eek!!! :D

I'm working on it, thanks for stopping by!!


Some nice weight on these. good job! How'd you like the narrow stance???

I really like the narrow stance!!!! :D

[2nd_chance]

How'd you like the box bro? Good work!

[aftrshok]

How'd you like the box bro? Good work!

It was a little strange at first but after two warm up sets I had the feel for it!!! I think I will be using the box for a while, it should help me get past my issues that I have with regular squats.

[SexyBack]

/lurking
Hi Bri! :D

[aftrshok]

/lurking
Hi Bri! :D

Hey Arpil, good to see ya. :)

Hope everything has been going good for you.

[aftrshok]

Yeah it's Friday!!!!! Will be hitting Arms today!!! :D

Hope everyone has a great Friday!!

[Bad.bull]

Yeah it's Friday!!!!! Will be hitting Arms today!!! :D



Yep its Friday, cuz Brian said so!!! :D

Could you pass the cortizone shot!!!

[aftrshok]

Yep its Friday, cuz Brian said so!!! :D

Could you pass the cortizone shot!!!

Here you go!!!! :D

[mountainrock]

looks like its friday delirium in here!!!! :D

[aftrshok]

looks like its friday delirium in here!!!! :D

Woooohooooo!!!!!!! :D

[Bad.bull]

Here you go!!!! :D

got any morphin too???







..........just ask'n???..............

[aftrshok]

got any morphin too???







..........just ask'n???..............

Maybe a little, I also have some roidz but you can't have those....haha...Just Kidding...I have neither of those.

[Bad.bull]

Maybe a little, I also have some roidz but you can't have those....haha...Just Kidding...I have neither of those.

I have neither too :rolleyes: I could not do that, haven't got to that point yet...

[Mountain_Goat]

Hell of a leg day yesterday Brian!!! Nice work on dem PR's!! Happy Friday!

[aftrshok]

7-9-10 Workout: Arms
Let's Get Ripped - Week #4



Warm-up set performed before each exercise and stretching



Close Grip Bench Press:

225 x 10

245 x 8

255 x 7

Tricep Pressdowns:

180 x 10

190 x 10

200 x 10

Overhead Tricep Extensions:

120 x 10

130 x 10

140 X 10

Hammer Curls:

40's x 10

40's x 10

40's X 10

EZ Bar Cable Curls:

110 x 10

120 x 10

130 X 10

1 Arm Cable Curls:

30 x 12

30 x 10

40 X 10




Cardio (Tonight): Treadmill

Will be 1 hour @ 3.0 mph

Arms are toast!!!! :D

[blsmith]

Well done!

See what I did there... toast... well done... :p

They can't all be gems ;)

[aftrshok]

Well done!

See what I did there... toast... well done... :p

They can't all be gems ;)

LOL....Nice one!!!! :)

Pass the butter!!!!!! :D

[Bad.bull]

not that it matters...but is the weight on your ez bar just plate weight?

and there are them C.G. bench presses again...ugh!


great job bro!!!

[aftrshok]

not that it matters...but is the weight on your ez bar just plate weight?

and there are them C.G. bench presses again...ugh!


great job bro!!!

It's the plates on the cable machine!!!

I backed off a little on arms today for whatever reason I can't explain...lol!!!

[aftrshok]

7-9-10 Workout: Arms
Let's Get Ripped - Week #4



Warm-up set performed before each exercise and stretching



Close Grip Bench Press:

225 x 10

245 x 8

255 x 7

Tricep Pressdowns:

180 x 10

190 x 10

200 x 10

Overhead Tricep Extensions:

120 x 10

130 x 10

140 X 10

Hammer Curls:

40's x 10

40's x 10

40's X 10

EZ Bar Cable Curls:

110 x 10

120 x 10

130 X 10

1 Arm Cable Curls:

30 x 12

30 x 10

40 X 10




Cardio (Tonight): Treadmill

Will be 1 hour @ 3.0 mph

Arms are toast!!!! :D

page bump

[Bad.bull]

Morning Brian....good weekend? Ready to hit the gym today? When do you start your new diet and what is your goallllllllllllllllllllllllllllllllllllllllll!..LO L

[aftrshok]

Morning Brian....good weekend? Ready to hit the gym today? When do you start your new diet and what is your goallllllllllllllllllllllllllllllllllllllllll!..LO L

Slow down....are you hopped up on caffeine this morning? I'm not awake yet...lol!!!! :D

I had a good weekend, it went by to fast. I'm tired this morning, I probably got about 4 hours of sleep last night. I don't really know why, tossed and turned a lot....oh well.

I'll start my new diet and workout on July 26th. I will be doing a long clean bulk.

[blsmith]

Morning Bri. How are you doing this morning? :)

[aftrshok]

Morning Bri. How are you doing this morning? :)

I'm here if that tells you how I'm doing....lol!!! Just tired this AM!!! :)

[Bad.bull]

Just tired this AM!!! :)

So....the MRS....kept you up is what your saying!!!! :D

[aftrshok]

So....the MRS....kept you up is what your saying!!!! :D

I'll go with that...yeah that's it!!!! :D

[aftrshok]

7-12-10 Workout: Chest
Let's Get Ripped - Week #5


Warm-up set performed before each exercise and stretching



Barbell Incline Press (Narrow Grip):

205 x 8

215 x 6

225 x 6

235 x 6 PR Weight

Barbell Incline Press (Wide Grip):

205 x 7

205 x 6

205 x 6

205 x 6

DIPS (Leaning Forward) SS with Cable Crossovers: 30 secs. rest between sets.

BW x 20 / 60 x 10

BW x 15 / 60 x 10

BW X 12 / 60 x 8

BW X 10 / 50 x 7, 40 x 10, 40 x 10



Cardio (Tonight): Treadmill
Will be 1 hour @ 3.0 mph

I punished my chest and now it's fried!!! :D

I flew through the workout today, was done in 35 mins. Having some place to be kinda sped things up for me!!! :D

[Bad.bull]

Gotta love short workouts, frying the chest and getting a PR! :D

[aftrshok]

Gotta love short workouts, frying the chest and getting a PR! :D

Sure do, got in there, got focused and busted my ass!!!! :D

[Bad.bull]

Sure do, got in there, got focused and busted my ass!!!! :D

I bet!!!! :D LOL!!

[doindbt]

I lol'd at Dave's 20 questions...

Great job on the workout, hon!!

[aftrshok]

I lol'd at Dave's 20 questions...

Great job on the workout, hon!!

I know so did I, it was like a chipmunk on crack!!!! :D

Thanks Roni!!!! :)

[HoosierHardGain]

Sup, Brian?

[aftrshok]

Sup, Brian?

Not much!!!

Can't wait for my boss to come by my office later in the week and say the Cards suck!!! He's a big Cards fan!! LOL!!

[HoosierHardGain]

Not much!!!

Can't wait for my boss to come by my office later in the week and say the Cards suck!!! He's a big Cards fan!! LOL!!

Oh, so he has the disease as well, eh?

[aftrshok]

Oh, so he has the disease as well, eh?

Yeah he does!!! I think he is going to a game pretty soon (again)!!!!

[Bad.bull]

Afternoon Brian, I see I have made my rounds in here!!! Whats sup?

[aftrshok]

Afternoon Brian, I see I have made my rounds in here!!! Whats sup?

Not much, just burning up in my office....fawk it's hot in here....and it's not because I'm in here...lol!!!! :D