Aftrshok's Rise From The Ashes [Archive] - Page 12

aftrshok

07-14-2010, 11:22 AM

7-14-10 Workout: Shoulders
Let's Get Ripped - Week #54

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

155 x 10

165 x 9

175 x 7 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

50 x 7 each side

30 X 12 each side

Hulks:

25's x 10

25's x 10

25's X 10

BB Shrugs:

225 x 10

225 x 10

225 x 10

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

OMG.....my shoulders were on fire after doing the Hulks...OMG...I couldn't lift my arms up...YEAH!!!! :D

mountainrock

07-14-2010, 11:23 AM

constantly and consistantly impress!!!!!!!!!!!!!!!

you don't need your shoulders ;)

blsmith

07-14-2010, 11:25 AM

Great workout bro! :)

2nd_chance

07-14-2010, 11:35 AM

Dude...... That seated military number is impressive. Seriously.

GJM

aftrshok

07-14-2010, 12:24 PM

constantly and consistantly impress!!!!!!!!!!!!!!!

you don't need your shoulders ;)

I need shoulders to go golfing with today!!! :D

Great workout bro! :)

I had to fly through it today, I got to the gym and my shirt wasn't in my gym bag so I had to run home and get it and go back to the gym. Needless to say I didn't rest much between sets.

Dude...... That seated military number is impressive. Seriously.

GJM

Not gonna lie, it was heavy, I almost blew a gasket!!! :D

Thanks David!!! :)

doindbt

07-14-2010, 01:32 PM

Nice PRs dude!! :)

Mountain_Goat

07-14-2010, 02:30 PM

Hell of a shoulder day Brian! I'm betting you can go up a lot on the DB presses. :D

aftrshok

07-15-2010, 06:51 AM

Nice PRs dude!! :)

Thanks Roni!!!! :D

Hell of a shoulder day Brian! I'm betting you can go up a lot on the DB presses. :D

I can but my biggest issues is getting the weight into the starting position, it seems to aggravate my left elbow.

HoosierHardGain

07-15-2010, 06:55 AM

Damn intense shoulder day yesterday, Brian!!! How they feeling today?

aftrshok

07-15-2010, 06:56 AM

Damn intense shoulder day yesterday, Brian!!! How they feeling today?

Thanks Hoos!!! :D

They feel like nothing was done to them!!! :eek:

HoosierHardGain

07-15-2010, 07:00 AM

Thanks Hoos!!! :D

They feel like nothing was done to them!!! :eek:

You recover quickly!!!

Bad.bull

07-15-2010, 07:06 AM

Morning Bro...hell of a shoulder workout yesterday! I think the only way I will catch up with your strength is well....umm...no explantion needed...lol :D

aftrshok

07-15-2010, 07:06 AM

You recover quickly!!!

Yeah I do!!!! :D

HoosierHardGain

07-15-2010, 07:27 AM

Yeah I do!!!! :D

So if the Reds won the central, you'd get over it quickly, no?

aftrshok

07-15-2010, 07:32 AM

So if the Reds won the central, you'd get over it quickly, no?

Yeah I would but it's not going to happen.....never say never right?

Mountain_Goat

07-15-2010, 01:48 PM

I can but my biggest issues is getting the weight into the starting position, it seems to aggravate my left elbow.

I totally understand. I have a similar issue doing DB Incline Bench.

doindbt

07-15-2010, 03:59 PM

You workout today or wut? :p

aftrshok

07-15-2010, 04:01 PM

I totally understand. I have a similar issue doing DB Incline Bench.

It's a little bit aggravating to say the least!!!

You workout today or wut? :p

No, went to the gun range!!! :D

Bad.bull

07-16-2010, 05:06 AM

Morning Bro!...working out or finishing up a deload week??? :D

aftrshok

07-16-2010, 05:42 AM

Morning Bro!...working out or finishing up a deload week??? :D

Not sure, got lots to do today before we leave for Florida. :D

blsmith

07-16-2010, 05:46 AM

Not sure, got lots to do today before we leave for Florida. :D

enjoy your vacation bro! Don't let any hurricanes give you any crap! ;)

aftrshok

07-16-2010, 08:08 AM

enjoy your vacation bro! Don't let any hurricanes give you any crap! ;)

I sure hope too...not looking forward to the 11-12 hour drive but can't wait!!! :D

They better stay away!!!

Bad.bull

07-16-2010, 08:28 AM

I sure hope too...not looking forward to the 11-12 hour drive but can't wait!!! :D

They better stay away!!!

Look! he gets ready to go to Florida and they stop the leak!!!

You should have went 3 monthes ago!!! :D

aftrshok

07-16-2010, 08:29 AM

Look! he gets ready to go to Florida and they stop the leak!!!

You should have went 3 monthes ago!!! :D

Yeah I should of....lol!!! :D

aftrshok

07-16-2010, 02:16 PM

Well I hope everyone has a great week, I heading down to Florida to supervise BP!!! While I'm there I'll make sure they get all the oil cleaned up by the end of next week!!! :D

Mountain_Goat

07-16-2010, 02:21 PM

Well I hope everyone has a great week, I heading down to Florida to supervise BP!!! While I'm there I'll make sure they get all the oil cleaned up by the end of next week!!! :D

Good man!!! Bring us back some shrimp! :D

aftrshok

07-16-2010, 02:25 PM

Good man!!! Bring us back some shrimp! :D

And some Tar Balls to go along with the Shrimp!!! :D

doindbt

07-16-2010, 02:47 PM

Guns > iron? Naaaaaahhhh.....

Have fun playing in the oil...they shoulda just sent you down there to fix things in the first place, eh?

aftrshok

07-21-2010, 12:55 PM

Guns > iron? Naaaaaahhhh.....

Have fun playing in the oil...they shoulda just sent you down there to fix things in the first place, eh?

Guns + Iron = Yeah!!!!

They should of!!!

Here's what I'm looking at from our balcony off our room!!

http://i357.photobucket.com/albums/oo14/aftrshok70/100_0040.jpg

aftrshok

07-21-2010, 12:59 PM

My Nephew and I

http://i357.photobucket.com/albums/oo14/aftrshok70/100_0063.jpg

Another pic from one of our other balconies!!
http://i357.photobucket.com/albums/oo14/aftrshok70/100_0041.jpg

blsmith

07-21-2010, 01:00 PM

we can't see any of the beach bunnies. You took the shot too high! ;)

Glad you are having a great time, Bri! :)

aftrshok

07-21-2010, 01:02 PM

A day at the water park with my wife, our 2 girls and my nephew and niece!!

http://i357.photobucket.com/albums/oo14/aftrshok70/100_0087.jpg

2nd_chance

07-21-2010, 01:56 PM

Great pics Brian. Looks like you're having a great time :)

Bad.bull

07-22-2010, 09:44 AM

Welcome back bro!!! Great pictures....now stop slouching, stand tall...LOL..

Thanks for the pic and the conversation the other day, I was shocked to received the picture and the rest....

Things to say the least are really strange around here....:eek: up and down, yes then no....ugh!

Round and round....

catch up with ya soon.

aftrshok

07-22-2010, 12:43 PM

Great pics Brian. Looks like you're having a great time :)

Still am having a great time, not looking forward to leaving Saturday morning. :(

Welcome back bro!!! Great pictures....now stop slouching, stand tall...LOL..

Thanks for the pic and the conversation the other day, I was shocked to received the picture and the rest....

Things to say the least are really strange around here....:eek: up and down, yes then no....ugh!

Round and round....

catch up with ya soon.

Don't really know why I was slouching there....probably hot and tired....dang that place has a ton of steps to walk up and down. They have over 40 water slides...ugggghhhh!!! :D

BergMuscle

07-22-2010, 03:42 PM

That just looks like fun. Of course, it's 88 with high humidity here so any water looks good to me right now. :D

aftrshok

07-26-2010, 11:18 AM

7-26-10 Workout: Full Body Circuit
Let's Get Ripped - Week #1

10 min warm-up on treadmill

Warm-up set performed before each exercise and stretching. I'm doing a full body circuit followed by HIIT 3x a week and something different on the other 2 days.

There was little rest between each body part and about a minute of rest between circuits. It went like this.

Full body (weights not listed, it was heavy enough I couldn't get more than 10 reps):

Chest - Bench Press - 10 reps

Back - Lat Pulldown - 10 reps

Shoulders - DB Press - 10 reps

Triceps - Pressdowns - 10 reps

Legs - Leg Press - 10 reps

Biceps - DB Hammer Curls - 10 reps

repeat 1 more time!!

Full body (weights not listed, it was heavy enough I couldn't get more than 10 reps):

Chest - Cable Crossovers - 10 reps

Back - Seated Row- 10 reps

Shoulders - Hulks - 10 reps

Triceps - Reverse Pressdowns - 10 reps

Legs - Leg Curls - 10 reps

Biceps - DB Incline Curls - 10 reps

repeat 1 more time!!

HIIT - 15 intervals on bike

15 secs level 12 all out

45 secs level 6 recovery speed

I can tell I haven't done anything in over a week...lol!!! :D

That just looks like fun. Of course, it's 88 with high humidity here so any water looks good to me right now. :D

It was 99 with a heat index of 110 down there for a couple of days!!!

2nd_chance

07-26-2010, 11:27 AM

Circuit? What inspired that Brian?

Welcome Back.

aftrshok

07-26-2010, 11:29 AM

Circuit? What inspired that Brian?

Welcome Back.

I think to much sun and sand inspired that....I really don't know....thought I would do something different for awhile before I start on a long slow bulk. I want to try and shed some more fat but I'm doing it a different way this time.

Thanks, it's good to be back.

blsmith

07-26-2010, 11:31 AM

good comeback workout bro. You'll get back into it soon enough.

Bad.bull

07-26-2010, 11:48 AM

Nice looking workout bro!... Nice to see some workouts in here!!!...LOL..

So, if you haven't had enough cardio, my lawn needs cut!!!

..........just saying :rolleyes:...............

doindbt

07-26-2010, 01:19 PM

Aw, what a great looking family! Your wife's a hottie...and you're not so bad yourself. :p :D Tough looking circuit too, Brian...nice job!

mountainrock

07-26-2010, 02:58 PM

like your imagination.....

i can hear you puffin as your trying to get thru that. good work! :)

Mountain_Goat

07-26-2010, 03:04 PM

NICE vacation pics Bro. Great looking family you have! :)

and holy crap he did a workout! :D

aftrshok

07-26-2010, 03:09 PM

good comeback workout bro. You'll get back into it soon enough.

Yeah I will, give me a day or two!!! :D

Nice looking workout bro!... Nice to see some workouts in here!!!...LOL..

So, if you haven't had enough cardio, my lawn needs cut!!!

..........just saying :rolleyes:...............

It's nice to finally do a workout again!!!

If you need me to cut the lawn I can!!!:D

Aw, what a great looking family! Your wife's a hottie...and you're not so bad yourself. :p :D Tough looking circuit too, Brian...nice job!

Thanks Roni, I think so too!!!

That circuit was pretty fun...who am I kidding, it was tough.

like your imagination.....

i can hear you puffin as your trying to get thru that. good work! :)

I was puffin alright, I was thinking who's dumb idea was this but I kept on going!

NICE vacation pics Bro. Great looking family you have! :)

and holy crap he did a workout! :D

Thanks Goat!

Yea me, I did workout..lol!!

SexyBack

07-26-2010, 03:28 PM

love the pics Bri! Looks like a lot of fun!

Bad.bull

07-27-2010, 05:10 AM

Moring Bro!...You made it thru monday...only 4 days till the weekend.

aftrshok

07-27-2010, 05:52 AM

love the pics Bri! Looks like a lot of fun!

Thanks April!!! :D

It was a lot of fun!!!

Moring Bro!...You made it thru monday...only 4 days till the weekend.

I'm sure the next 4 days will drag by!!!!

Got band practice tonight, I haven't played guitar in almost 2 months...should be fun!!! :eek:

aftrshok

07-27-2010, 11:37 AM

7-27-10 Workout: Full Body Circuit
Let's Get Ripped - Week #1

10 min warm-up on treadmill

Circuit Round 1 - NO REST between exercises(weights not listed, it was heavy enough I couldn't get more than 10 reps):

Chest - Bench Press - 10 reps

Back - Lat Pulldown - 10 reps

Shoulders - DB Press - 10 reps

Triceps - Pressdowns - 10 reps

Legs - Leg Press - 10 reps

Biceps - DB Hammer Curls - 10 reps

Chest - Cable Crossovers - 10 reps

Back - Seated Row- 10 reps

Shoulders - Hulks - 10 reps

Triceps - Reverse Pressdowns - 10 reps

Legs - Leg Curls - 10 reps

Biceps - DB Incline Curls - 10 reps

Rest 1 minute!!

Circuit Round 2 - NO REST between exercises(weights not listed, it was heavy enough I couldn't get more than 10 reps):

Chest - Bench Press - 10 reps

Back - Lat Pulldown - 10 reps

Shoulders - DB Press - 10 reps

Triceps - Pressdowns - 10 reps

Legs - Leg Press - 10 reps

Biceps - DB Hammer Curls - 10 reps

Chest - Cable Crossovers - 10 reps

Back - Seated Row- 10 reps

Shoulders - Hulks - 10 reps

Triceps - Reverse Pressdowns - 10 reps

Legs - Leg Curls - 10 reps

Biceps - DB Incline Curls - 10 reps

HIIT - 15 intervals on bike

15 secs level 12 all out

45 secs level 6 recovery speed

Words of the day....I'm toast, spent, done, kaput and a few other choice words!!! :D

mountainrock

07-27-2010, 12:36 PM

kaput!!! LMAO i thought my polish grandpa was the only one that used that word..... :D

Mountain_Goat

07-27-2010, 12:52 PM

Brian! Killing the circuits my Friend! :D

2nd_chance

07-27-2010, 03:53 PM

Bro....that's some crazy looking stuff!

StlBarbie

07-27-2010, 04:28 PM

LOVING the sheer craziness in here .... :D

AWESOME JOB!!! :)

IronIc

07-27-2010, 04:37 PM

NICE beach pics. I wanna go to the beach now!! LOL, we were not able to go to the ocean this year because I don't have enough vacation time :(

YOur and your wife are hotties, and the kids are adorable!

aftrshok

07-28-2010, 07:01 AM

Brian! Killing the circuits my Friend! :D

I'm trying my best!!! :D

Bro....that's some crazy looking stuff!

It was really fun...lol!!! It's a good change of pace!

LOVING the sheer craziness in here .... :D

AWESOME JOB!!! :)

Thanks a lot!!! :)

So what's up with the Cards? They can't seem to play consistently!

NICE beach pics. I wanna go to the beach now!! LOL, we were not able to go to the ocean this year because I don't have enough vacation time :(

YOur and your wife are hotties, and the kids are adorable!

Hey Penney!!! :D

I wish I was still at the beach!!!

Thank you!

doindbt

07-28-2010, 03:58 PM

Another killer circuit, dude! WTG! Personally...I hate circuits. But that's just me. Cuz I'm lazy like that. I like my rest between sets. :D

aftrshok

07-28-2010, 04:00 PM

Another killer circuit, dude! WTG! Personally...I hate circuits. But that's just me. Cuz I'm lazy like that. I like my rest between sets. :D

I'm not fond of them either but it was time for a change for just a while!!!

aftrshok

07-29-2010, 08:37 AM

Pic of my wife and kids. As you can tell my youngest was not the least bit thrilled to have her pic took...lol!!!

http://i357.photobucket.com/albums/oo14/aftrshok70/100_0210.jpg

blsmith

07-29-2010, 08:39 AM

great pic Bri. Love seeing the 3 women in the same dress. Very classy.

aftrshok

07-29-2010, 08:47 AM

Pic of my wife and kids. As you can tell my youngest was not the least bit thrilled to have her pic took...lol!!!

http://i357.photobucket.com/albums/oo14/aftrshok70/100_0210.jpg

bump

great pic Bri. Love seeing the 3 women in the same dress. Very classy.

They tried to get me to wear the same thing but it was just a little to tight...lol

Bad.bull

07-29-2010, 10:02 AM

Nice pic bro...White..really....only by judging from the pic. I dont think you OR you wife should have been wearing white...LOL..

Nice looking family!

doindbt

07-29-2010, 10:11 AM

What a great looking family!! LOL at the little one...too cute. Your wife is stunning...I LOVE her hair. Are her curls natural? It's beautiful!

mountainrock

07-29-2010, 10:41 AM

haha i think everyone has said your wife is beautiful!!!!!!!!!! and your family... so just out of doing a good deed for humanity,.... your...... alright yourself..... sigh..... ;) j/k

HoosierHardGain

07-29-2010, 11:00 AM

Very nice family, Brian!

aftrshok

07-29-2010, 11:04 AM

7-29-10 Workout: Full Body Circuit
Let's Get Ripped - Week #1

10 min warm-up on treadmill

Circuit Round 1 - NO REST between exercises(weights not listed, it was heavy enough I couldn't get more than 10 reps):

Chest - Bench Press - 10 reps

Back - Lat Pulldown - 10 reps

Shoulders - DB Press - 10 reps

Triceps - Pressdowns - 10 reps

Legs - Leg Press - 10 reps

Biceps - DB Hammer Curls - 10 reps

Chest - Cable Crossovers - 10 reps

Back - Seated Row- 10 reps

Shoulders - Hulks - 10 reps

Triceps - Reverse Pressdowns - 10 reps

Legs - Leg Curls - 10 reps

Biceps - DB Incline Curls - 10 reps

Rest 1 minute!!

Circuit Round 2 - NO REST between exercises(weights not listed, it was heavy enough I couldn't get more than 10 reps):

Chest - Bench Press - 10 reps

Back - Lat Pulldown - 10 reps

Shoulders - DB Press - 10 reps

Triceps - Pressdowns - 10 reps

Legs - Leg Press - 10 reps

Biceps - DB Hammer Curls - 10 reps

Chest - Cable Crossovers - 10 reps

Back - Seated Row- 10 reps

Shoulders - Hulks - 10 reps

Triceps - Reverse Pressdowns - 10 reps

Legs - Leg Curls - 10 reps

Biceps - DB Incline Curls - 10 reps

HIIT - 15 intervals on bike

20 secs level 12 all out

40 secs level 6 recovery speed

Today was tougher on the circuits but easier on the bike...I just put my head down and peddled as hard and fast as I could!!!! :D

Nice pic bro...White..really....only by judging from the pic. I dont think you OR you wife should have been wearing white...LOL..

Nice looking family!

What color are we supposed to wear? :)

What a great looking family!! LOL at the little one...too cute. Your wife is stunning...I LOVE her hair. Are her curls natural? It's beautiful!

That's natural curl...sometimes she will straighten it and wear it that way for a while. She always asks which way I like it the best and I always says any way you wear it looks great to me. :D

haha i think everyone has said your wife is beautiful!!!!!!!!!! and your family... so just out of doing a good deed for humanity,.... your...... alright yourself..... sigh..... ;) j/k

Yes, finally someone thinks I'm alright...hot damn!!!! LOL!!! :D

aftrshok

07-29-2010, 11:05 AM

Very nice family, Brian!

Thanks Hoos!!!

How are you doing?

mountainrock

07-29-2010, 11:33 AM

Yes, finally someone thinks I'm alright...hot damn!!!! LOL!!! :D

see i knew you would go and get a big head, i shouldn't have said anything. *shakes head*

your wife is still HOTTER.... (no homo) :D

aftrshok

07-29-2010, 11:36 AM

see i knew you would go and get a big head, i shouldn't have said anything. *shakes head*

your wife is still HOTTER.... (no homo) :D

I agree with you on that ^^^^^^ :D

HoosierHardGain

07-29-2010, 11:54 AM

Thanks Hoos!!!

How are you doing?

doing ok I think..

Oh, you married out of your league fyi :D

psst...Cards lost today.

2nd_chance

07-29-2010, 12:21 PM

Looking good bro. Is it the same routine every day?

aftrshok

07-29-2010, 12:38 PM

doing ok I think..

Oh, you married out of your league fyi :D

psst...Cards lost today.

She was my high school sweatheart, I had long hair and was in a band so she couldn't resist me!!!! We have been married 17 years, our anniversary was last week and we have been together 23 years!!

Yeah, the cards suck ass!!!!

Looking good bro. Is it the same routine every day?

Just for this week, next week my trainer has a new program laid out for me!!! :D

Bad.bull

07-29-2010, 12:43 PM

Just for this week, next week my trainer has a new program laid out for me!!! :D

OMG!!!!:eek: A new program... really!? Does the diet involve PB??? :D

Mountain_Goat

07-29-2010, 01:52 PM

BRIAN!!!!!!!!!!!!!!!!!!!!!!!!!111111111111111111on eoneone

wassup?

Damn those circuits look painfull...you going to keep doing those for a while?

aftrshok

07-29-2010, 03:14 PM

OMG!!!!:eek: A new program... really!? Does the diet involve PB??? :D

Don't I wish!!!! :D

BRIAN!!!!!!!!!!!!!!!!!!!!!!!!!111111111111111111on eoneone

wassup?

Damn those circuits look painfull...you going to keep doing those for a while?

Dude!!!!

I'm not sure if I'm doing them after tomorrow...have to see what my trainer has in store for me!!! :eek:

IronIc

07-29-2010, 03:16 PM

Your wife is very stunning, Brian, and you're so handsome. The girls are gorgeous!

And yes, you're crazy for doing circuits, lol. Crazy like me ;)

mountainrock

07-29-2010, 08:16 PM

I'm not sure if I'm doing them after tomorrow...have to see what my trainer has in store for me!!! :eek:

tee hee.....

boooowahhhhhhhhahahahahahahahaha.......

trainers, its a love/hate relationship, you love to hate em ;)

aftrshok

07-30-2010, 11:02 AM

7-30-10 Workout: Full Body Circuit
Let's Get Ripped - Week #1

10 min warm-up on treadmill

Circuit Round 1 - NO REST between exercises(weights not listed, it was heavy enough I couldn't get more than 10 reps):

Chest - Bench Press - 10 reps

Back - Lat Pulldown - 10 reps

Shoulders - DB Press - 10 reps

Triceps - Pressdowns - 10 reps

Legs - Leg Press - 10 reps

Biceps - DB Hammer Curls - 10 reps

Chest - Cable Crossovers - 10 reps

Back - Seated Row- 10 reps

Shoulders - Hulks - 10 reps

Triceps - Reverse Pressdowns - 10 reps

Legs - Leg Curls - 10 reps

Biceps - DB Incline Curls - 10 reps

Rest 1 minute!!

Circuit Round 2 - NO REST between exercises(weights not listed, it was heavy enough I couldn't get more than 10 reps):

Chest - Bench Press - 10 reps

Back - Lat Pulldown - 10 reps

Shoulders - DB Press - 10 reps

Triceps - Pressdowns - 10 reps

Legs - Leg Press - 10 reps

Biceps - DB Hammer Curls - 10 reps

Chest - Cable Crossovers - 10 reps

Back - Seated Row- 10 reps

Shoulders - Hulks - 10 reps

Triceps - Reverse Pressdowns - 10 reps

Legs - Leg Curls - 10 reps

Biceps - DB Incline Curls - 10 reps

HIIT - 15 intervals on bike

20 secs level 12 all out

40 secs level 6 recovery speed

I'm a beat!!!!!

Your wife is very stunning, Brian, and you're so handsome. The girls are gorgeous!

And yes, you're crazy for doing circuits, lol. Crazy like me ;)

Why thank you very much penny!!! :D

Yeah I think I am crazy and I know you are!!!

tee hee.....

boooowahhhhhhhhahahahahahahahaha.......

trainers, its a love/hate relationship, you love to hate em ;)

Yeah no kidding and right now I'm loving to hate my trainer after I got my new program.... :eek:

Mountain_Goat

07-30-2010, 12:38 PM

Yeah no kidding and right now I'm loving to hate my trainer after I got my new program.... :eek:

I LOL'd...a LOT :D

aftrshok

07-30-2010, 12:42 PM

I LOL'd...a LOT :D

I'm glad you could laugh.....all I did was cry for 20 minutes and thought about leaving the country!!!!

HoosierHardGain

07-30-2010, 12:45 PM

Holy Cow those are some brutal arse circuits!!!!!!!!

Mountain_Goat

07-30-2010, 12:46 PM

I'm glad you could laugh.....all I did was cry for 20 minutes and thought about leaving the country!!!!

ahhhhh come on man...can it really be any worse than last time? ok maybe it could but....

:D

aftrshok

07-30-2010, 12:52 PM

Holy Cow those are some brutal arse circuits!!!!!!!!

They put a beat down on me today!!!!

ahhhhh come on man...can it really be any worse than last time? ok maybe it could but....

:D

I don't know....I will let you know Monday how I feel about it!!! :D

It will be ok!!!

Bad.bull

07-31-2010, 04:09 AM

I'm glad you could laugh.....all I did was cry for 20 minutes and thought about leaving the country!!!!

ya puss!!! :D

kidding!!! :p

ahhhhh come on man...can it really be any worse than last time? ok maybe it could but....

You know he did have a fly by the seat of his pants diet for a bit here....one days bulking the next min. Cutting....

2nd_chance

07-31-2010, 06:34 AM

Just for this week, next week my trainer has a new program laid out for me!!! :D

Is your trainer online or in-person?

IronIc

07-31-2010, 07:30 AM

I'm glad you could laugh.....all I did was cry for 20 minutes and thought about leaving the country!!!!

ROFL :D

I am sure you wore the trainer out, haha cuz you're so insane :D

BWT Happy Saturday!!!!!!!!!!!!!

aftrshok

08-02-2010, 06:50 AM

ya puss!!! :D

kidding!!! :p

You know he did have a fly by the seat of his pants diet for a bit here....one days bulking the next min. Cutting....

Who me????? :D

Is your trainer online or in-person?

Online but I can easily get in touch with my trainer, other than not being there in person yelling at me it's working great. If I didn't have the drive and focus that I do then it would be hard to do. :)

ROFL :D

I am sure you wore the trainer out, haha cuz you're so insane :D

BWT Happy Saturday!!!!!!!!!!!!!

I think my trainer wore me out!!! :D

Mountain_Goat

08-02-2010, 07:04 AM

Wassup????????????!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

happy monday :D

aftrshok

08-02-2010, 07:06 AM

Wassup????????????!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

happy monday :D

Just busy working on an Electrical plan for our city's new river intake building.

Happy Monday to you too.....if there is such a thing? :D

HoosierHardGain

08-02-2010, 07:07 AM

Just busy working on an Electrical plan for our city's new river intake building.

Oh, is that all??? :p

Happy Monday dude.

aftrshok

08-02-2010, 07:11 AM

Oh, is that all??? :p

Happy Monday dude.

Well that and structural details and posting on bb.com.....that should be enough, right? :D

Mountain_Goat

08-02-2010, 07:13 AM

Just busy working on an Electrical plan for our city's new river intake building.

Happy Monday to you too.....if there is such a thing? :D

well....there is for me...I'm off today. :p

Have fun!

aftrshok

08-02-2010, 07:18 AM

well....there is for me...I'm off today. :p

Have fun!

Do you even work anymore? You're off all the time it seems!!!! LOL!!! :D

HoosierHardGain

08-02-2010, 07:33 AM

Well that and structural details and posting on bb.com.....that should be enough, right? :D

Well, I say blow off the structural details and just concern yourself with bb.com!

aftrshok

08-02-2010, 07:41 AM

Well, I say blow off the structural details and just concern yourself with bb.com!

That's crossed my mind about 100x already in the last 10 minutes....lol!!! :D

mountainrock

08-02-2010, 08:14 AM

That's crossed my mind about 100x already in the last 10 minutes....lol!!! :D

least you have your priorities straight :D

aftrshok

08-02-2010, 08:22 AM

least you have your priorities straight :D

Yep I sure do!!!! :D

HoosierHardGain

08-02-2010, 08:26 AM

Yep I sure do!!!! :D

We've trained you well

aftrshok

08-02-2010, 08:29 AM

We've trained you well

Yes you all have.....must resist temptation to work.....fighting....can't......whew...that was close!!!

aftrshok

08-02-2010, 11:16 AM

8-2-10 Workout: Legs & HIIT
Here we go!!!! - Week #1

Warm up and stretching before each exercise

BB Lunges:

115 x 10

120 x 10

135 x 10

1-Arm DB Squats:

70 x 10

70 x 10

70 x 10

Face Plants:

10 reps

10 reps

10 reps

Phase 1 - HIIT - 15 intervals on Stair Master

25 secs level 20 a little faster than jogging up stairs

35 secs level 5

Phase 2 - HIIT - 10 Intervals Jumping Rope

30 secs Jumping Rope (60 revolutions)

30 secs rest

Ran short on time due to having to wait on some equipment today...rest periods were less than 20 secs between exercises and lest than 45 secs between sets.

HoosierHardGain

08-02-2010, 11:21 AM

Nice workout despite the time crunch.

Now go back to blowing off work.

aftrshok

08-02-2010, 03:01 PM

Nice workout despite the time crunch.

Now go back to blowing off work.

Thanks Hoos!!! :D

Just woke up from my nap at work...lol!!!! :)

Mountain_Goat

08-02-2010, 03:02 PM

Your trainer went easy on ya today! Wassup with that? :D

aftrshok

08-02-2010, 03:04 PM

Your trainer went easy on ya today! Wassup with that? :D

Haha....not sure but I'm sure it will get harder as the week goes by!!! :eek:

aftrshok

08-03-2010, 11:12 AM

8-3-10 Workout: Biceps, Abs & HIIT
Here we go!!!! - Week #1

Warm up and stretching before each exercise

Seated DB Curls: (8 rep range)

40 x 8

45 x 8

50 x 8 PR Weight

Straight Bar Barbell Curls: (6-8 rep range)

70 x 8

85 x 6

95 x 6 PR Weight

DB Concentration Curls: (4-6 rep range)

40 x 6

45 x 5 PR Weight

45 x 4

Hanging Knee Raises:

10 reps

10 reps

10 reps

Incline Crunches:

10 reps

10 reps

10 reps

HIIT - 25 intervals on Stair Master

20 secs level 20 a little faster than jogging up stairs

40 secs level 4

I was worn out last night so I imagine tonight will be no different...LOL...rest periods were less than 30 secs between exercises and lest than 1 minute between sets.

mountainrock

08-03-2010, 12:15 PM

PR's YEAH!!!!!!!!!!!!!!!!!!!! :D

blsmith

08-03-2010, 12:46 PM

You call THAT a workout?!?!?!?!

Because I do! ;)

Great job bro! :D

Mountain_Goat

08-03-2010, 01:01 PM

PR's YEAH!!!!!!!!!!!!!!!!!!!! :D

^^^^^^^^^^^^^^^^^^^^^^^^
this!

Looks like your trainer had you kick it up a notch. :D

aftrshok

08-03-2010, 01:52 PM

PR's YEAH!!!!!!!!!!!!!!!!!!!! :D

Oh yeah....PR's Rule!!!! :D

You call THAT a workout?!?!?!?!

Because I do! ;)

Great job bro! :D

It sure felt like one!!!! :D

Thanks Brian!!!!

^^^^^^^^^^^^^^^^^^^^^^^^
this!

Looks like your trainer had you kick it up a notch. :D

Yep and it looks like tomorrow will be up another notch...Super Sets FTMFW!!!!! :D

2nd_chance

08-03-2010, 02:32 PM

HoosierHardGain

08-04-2010, 06:55 AM

I was worn out last night so I imagine tonight will be no different...LOL...rest periods were less than 30 secs between exercises and lest than 1 minute between sets.

Excellent work, Brian...the biceps and abs need less recovery between sets than say quads, so good pushing yourself.

Bad.bull

08-04-2010, 07:27 AM

Dude, nice workout! about time you starting "doing the work" in your workouts!!! :D Son!!! :eek:...lol

mountainrock

08-04-2010, 07:41 AM

Dude, nice workout! about time you starting "doing the work" in your workouts!!! :D Son!!! :eek:...lol

he must be "new" here :rolleyes:

aftrshok

08-04-2010, 07:42 AM

A workout that I can relate too!!! Good job on the PRs Brian!

It felt good to hit some PR's!!! :D

Excellent work, Brian...the biceps and abs need less recovery between sets than say quads, so good pushing yourself.

That is true but I was fatiguing the fire out of them so I needed a little more rest.

Dude, nice workout! about time you starting "doing the work" in your workouts!!! :D Son!!! :eek:...lol

Wut....haha....I always do work!!! :D

Bad.bull

08-04-2010, 08:35 AM

he must be "new" here :rolleyes:

Just a man from around the corner who is planted in work! I never get out anymore...or in the threads.

aftrshok

08-04-2010, 08:37 AM

he must be "new" here :rolleyes:

LOL!!!! :D

Just a man from around the corner who is planted in work! I never get out anymore...or in the threads.

Me either...stupid work gets in the way!!!! :mad:

aftrshok

08-04-2010, 11:13 AM

blsmith

08-04-2010, 11:15 AM

very impressive workout for not feeling it.

Bad.bull

08-04-2010, 11:44 AM

http://i3.photobucket.com/albums/y81/xvolleyballgrl20/small_1363732.gif

Must be the heat???

good workout...now sit at the desk and do the work!... :D

HoosierHardGain

08-04-2010, 11:45 AM

Two thumbs up bro...great work!

aftrshok

08-04-2010, 11:48 AM

8-4-10 Workout: Chest, Back & LISS
Here we go!!!! - Week #1

Warm up and stretching before each exercise

Incline Barbell Press SS with Pullups

205 x 10 / BW + 10 x 10

215 x 10 / BW + 10 x 10

225 x 8 / BW + 10 x 10

Barbel Bench Press SS with Seated Cable Row

215 x 10 / 135 x 10

225 x 10 / 150 x 10

230 x 8 / 165 x 9

Dips SS with Reverse Grip BB Row

BW x 12 / 135 x 10

BW + 35 x 10 / 140 x 8

BW + 35 x 8 / 140 x 7

LISS - Treadmill

30 mins @ 3.0mph

Wasn't feeling it today for some reason but I didn't slack off either.

Page bump!!!

very impressive workout for not feeling it.

I just felt like I should of been able to do more on bench press!!!

http://i3.photobucket.com/albums/y81/xvolleyballgrl20/small_1363732.gif

Must be the heat???

good workout...now sit at the desk and do the work!... :D

Must be....I was sweating big time in the gym today!!!

Two thumbs up bro...great work!

Thanks Hoos!!

Now if I can get the Cards to get their thumbs out of their A**es!!! :D

Bad.bull

08-04-2010, 11:54 AM

Now if I can get the Cards to get their thumbs out of their A**es!!! :D

Hey at least its their own a**es. The Indians had their thumbs up the Red Sox A**es last night. :eek: and it made ESPN. The INDIANS never make ESPN.

Mountain_Goat

08-04-2010, 12:37 PM

Nice workout...BUT....you said you were also doing 2 hours of cardio plus 4 full body circuits. I guess those come later... :rolleyes:

:D

aftrshok

08-04-2010, 12:47 PM

Nice workout...BUT....you said you were also doing 2 hours of cardio plus 4 full body circuits. I guess those come later... :rolleyes:

:D

Just got done with the 2 hours of cardio.......I'll have to get the 4 full body circuits in later!!! :D

Mountain_Goat

08-04-2010, 05:47 PM

Just got done with the 2 hours of cardio.......I'll have to get the 4 full body circuits in later!!! :D

OK good.

:D

aftrshok

08-05-2010, 05:44 AM

OK good.

:D

Sorry Goat but I only could do 3.87 full body circuits!!! :D

Mountain_Goat

08-05-2010, 06:03 AM

Sorry Goat but I only could do 3.87 full body circuits!!! :D

come on man....suck it up! Get er done! :D

mountainrock

08-05-2010, 06:09 AM

Let's "FEEL" it today!

aftrshok

08-05-2010, 06:19 AM

come on man....suck it up! Get er done! :D

I forgot to mention that I did these outside in the 102 heat with a heat index of 121...next time I will try harder....lol!!!

Let's "FEEL" it today!

I'm feeling it right now!!!! :)

Well that just doesn't sound right....I'm not literally feeling it right now.

HoosierHardGain

08-05-2010, 07:26 AM

Sup, Brian?

aftrshok

08-05-2010, 07:27 AM

Sup, Brian?

Not much.....just having one of my oblivious co-workers turn the light off in the bathroom while I was in there...guess he didn't know I was there...lol

Mountain_Goat

08-05-2010, 07:42 AM

wassup????????????????????? :D

aftrshok

08-05-2010, 07:44 AM

wassup????????????????????? :D

Just trying to decipher what my trainer means on a couple of shoulder exercises that I supposed to do today. :eek:

HoosierHardGain

08-05-2010, 07:47 AM

Just trying to decipher what my trainer means on a couple of shoulder exercises that I supposed to do today. :eek:

Is the instruction giving you trouble "find barbell and lift?"

aftrshok

08-05-2010, 07:54 AM

Is the instruction giving you trouble "find barbell and lift?"

No it was the name of the exercise...it could be done 2 different ways and I want to make sure I do the right one.

Mountain_Goat

08-05-2010, 07:56 AM

No it was the name of the exercise...it could be done 2 different ways and I want to make sure I do the right one.

If you need help translating, let me know. I speak "trainer".

:D

Bad.bull

08-05-2010, 08:29 AM

I'm feeling it right now!!!! :)

Well that just doesn't sound right....I'm not literally feeling it right now.

Sup, Brian?

Hoos! better leave him alone! He's feeling it!! :eek: (no homo)!!!

aftrshok

08-05-2010, 08:47 AM

Hoos! better leave him alone! He's feeling it!! :eek: (no homo)!!!

FYI....I'm not feeling it now!!!!

HoosierHardGain

08-05-2010, 08:54 AM

FYI....I'm not feeling it now!!!!

Does that mean you're just teasing now??? :D

aftrshok

08-05-2010, 08:56 AM

Does that mean you're just teasing now??? :D

Yep....haha!!!! :D

Bad.bull

08-05-2010, 08:57 AM

FYI....I'm not feeling it now!!!!

Does that mean you're just teasing now??? :D

I dont even wanna know, this is going down quick!!! :eek:

aftrshok

08-05-2010, 09:04 AM

I dont even wanna know, this is going down quick!!! :eek:

BTW.....I'm gonna be touching the weights in a while!!!! :D

HoosierHardGain

08-05-2010, 09:07 AM

I dont even wanna know, this is going down quick!!! :eek:

heheheh hehehhe ehehhe [best Bevis & Butthead immitation] He said "going down"

aftrshok

08-05-2010, 09:12 AM

heheheh hehehhe ehehhe [best Bevis & Butthead immitation] He said "going down"

Butthead - Beavis what are you doing?
Beavis - I'm doing my monkey, boy!!!

Bad.bull

08-05-2010, 09:13 AM

Butthead - Beavis what are you doing?
Beavis - I'm doing my monkey, boy!!!

Dont you mean "unit"....heeehhhheeee

aftrshok

08-05-2010, 09:16 AM

Dont you mean "unit"....heeehhhheeee

No...on one episode they were watching a Madonna video and Beavis was up on the back of the couch dry humping it and Butthead asked what he was doing and that's what he said.

aftrshok

08-05-2010, 09:20 AM

Just like my gym!!!!

hT5c5zB7dEM

aftrshok

08-05-2010, 11:07 AM

HoosierHardGain

08-05-2010, 11:53 AM

Nice work on all the PR's, Brian...I guess you had it going on today

Bad.bull

08-05-2010, 11:59 AM

Great workout, bro! congrats on PR's....now was it a dude that said "nice strong calves"??? LOL :D

aftrshok

08-05-2010, 12:03 PM

8-5-10 Workout: Shoulders, Back & LISS
Here we go!!!! - Week #1

Warm up and stretching before each exercise

Seated Barbell Press

155 x 8

165 x 8

175 x 8

Standing DB Laterals

40 x 8

45 x 8

50 x 8 PR Weight

Seated CandleSticks (Front Raises with DB turned like a CandleStick 1 arm at a time)

30 x 10

35 x 10

35 x 8

Calf Raises on Leg Press

820 x 12

820 x 10

820 x 10 PR Weight

Seated Calf Raises

135 x 12

155 x 12

165 x 10 PR Weight

LISS - Treadmill - Tonight

30 mins @ 3.0mph

Today was a much much better day in the gym...rocked out some PR's and also got told I had some strong ass calves!!! :D

Page bump

Nice work on all the PR's, Brian...I guess you had it going on today

Yeah I did!!! :D

Great workout, bro! congrats on PR's....now was it a dude that said "nice strong calves"??? LOL :D

He didn't say it that way, go back and read it again...there is a difference! LOL!!

aftrshok

08-06-2010, 06:48 AM

Yeah it's Friday and I will be hitting Triceps, Abs and HIIT!!!! :D

Hope everyone has a great day and I will try to make my rounds to everyone's journals. :)

Bad.bull

08-06-2010, 08:01 AM

Hope everyone has a great day and I will try to make my rounds to everyone's journals. :)

So, what your saying, is your not working today!!! :p

aftrshok

08-06-2010, 08:06 AM

So, what your saying, is your not working today!!! :p

No...I'm working, just trying to fit some bb.com time in there. :D

Bad.bull

08-06-2010, 08:07 AM

No...I'm working, just trying to fit some bb.com time in there. :D

I see.....Im trying the same, think It will be back to work this afternoon!

aftrshok

08-06-2010, 11:11 AM

8-6-10 Workout: Triceps, Abs & HIIT
Here we go!!!! - Week #1

Warm up and stretching before each exercise

Weighted Dips Between Benches

BW + 75 lb DB x 12

BW + 75 lb DB x 10

BW + 75 lb DB x 11

Skull Crushers

95 x 10

115 x 8

125 x 5

Reverse Grip Tricep Pressdown

130 x 10

140 x 10

150 x 9

Rope Tricep Pressdown

120 x 10

130 x 10

140 x 10

Incline Situps

12

12

12

Hanging Leg Raises

12

12

12

HIIT - Stairmaster 25 intervals

25 secs @ level 20

35 secs @ level 3

Whew....triceps are toast, calves are toast from the Stairmaster...now who's got some butter? :D

I see.....Im trying the same, think It will be back to work this afternoon!

Nap time for me!!! :D

Bad.bull

08-06-2010, 11:28 AM

Dude, Intense workout...Your HIIT!! I think somebody is trying to kick your arse? Are they succeeding!! I'd be dieing...after 3-4 intervals...

...seriously!

aftrshok

08-06-2010, 11:30 AM

Dude, Intense workout...Your HIIT!! I think somebody is trying to kick your arse? Are they succeeding!! I'd be dieing...after 3-4 intervals...

...seriously!

Dude....I don't know how many times I looked at the Heart Defibrillator that they have hanging on the wall thinking...I hope they don't need that for me, I really felt like this was gonna kill me today...lol!!!

Bad.bull

08-06-2010, 11:33 AM

Dude....I don't know how many times I look at the Heart Defibulator that they have hanging on the wall thinking...I hope they don't need that for me, I really felt like this was gonna kill me today...lol!!!

I think your trainer will be happy to hear, that your getting your arse handed to you!.....LOL.

aftrshok

08-06-2010, 11:37 AM

I think your trainer will be happy to hear, that your getting your arse handed to you!.....LOL.

I should hope so!!! :)

2nd_chance

08-06-2010, 02:22 PM

Weighted Dips Between Benches

BW + 75 lb DB x 12

BW + 75 lb DB x 10

BW + 75 lb DB x 11

Skull Crushers

95 x 10

115 x 8

125 x 5

Heavy and solid work Brian. Good job.

Have you posted a layout of your split?

aftrshok

08-06-2010, 02:27 PM

Heavy and solid work Brian. Good job.

Have you posted a layout of your split?

Thanks David!!!!

No I haven't but here it is:

Monday - Legs, 25-30 mins of HIIT....depends on how much time I have.
Tuesday - Biceps, Abs, and HIIT (same as above time wise)
Wednesday - Chest, Back and LISS (If i don't have enough time I will do LISS at home)
Thursday - Shoulders, Calves and LISS (Same as above)
Friday - Triceps, Abs and HIIT
Sat and Sun - Rest or some LISS if I feel like it

doindbt

08-07-2010, 07:54 PM

:eek: stairmaster intervals? They looked brutal...and made me feel lazy. Nice job! :D

Mountain_Goat

08-08-2010, 07:55 AM

Happy Sunday Brian!!!!!! Nice workout on Friday. :D

aftrshok

08-08-2010, 12:23 PM

:eek: stairmaster intervals? They looked brutal...and made me feel lazy. Nice job! :D

Oh they were...ughhh and I will be doing them again tomorrow!!! Yeah....WTH??? :D

Happy Sunday Brian!!!!!! Nice workout on Friday. :D

It would be a happy Sunday it I wasn't at work until some time tonight...yipee!!!

Thanks Cliff!!! :D

HoosierHardGain

08-09-2010, 07:59 AM

So, do you think there is any chance the Cards can accidentally miss their flight into Cincinnati and have to forfeit the game tonight??? :cool:

aftrshok

08-09-2010, 08:03 AM

So, do you think there is any chance the Cards can accidentally miss their flight into Cincinnati and have to forfeit the game tonight??? :cool:

What are you worried about....the Reds can score more runs then the cards so Reds win!!!

aftrshok

08-09-2010, 11:23 AM

8-9-10 Workout: Legs & HIIT
Here we go!!!! - Week #2

Warm up and stretching before each exercise

BB Lunges:

135 x 10

135 x 10

135 x 10

Barbell Narrow Stance Box Squats:

225 x 10

245 x 10

275 x 7

Face Plants:

8 reps

8 reps

6 reps

Leg Extensions:

185 x 10

195 x 10

200 x 10

Leg Curls:

165 x 8

165 x 8

165 x 8

HIIT - 15 intervals on Stair Master

45 secs level 20

1 min at level 3

Legs were smoked and the Stair Master did me in!!!! :D

2nd_chance

08-09-2010, 11:28 AM

8-9-10 Workout: Legs & HIIT
Here we go!!!! - Week #2

Warm up and stretching before each exercise

BB Lunges:

135 x 10

135 x 10

135 x 10

Barbell Narrow Stance Box Squats:

225 x 10

245 x 10

275 x 7

Solid work bro. Very solid. How are those narrow box squats treating you? Any new doms in the sweeps?

Are you ready for some Reds v. Cardinals action?

aftrshok

08-09-2010, 11:37 AM

Solid work bro. Very solid. How are those narrow box squats treating you? Any new doms in the sweeps?

Are you ready for some Reds v. Cardinals action?

Not yet I just started back to them....that last set felt very heavy!!!!

As long as the Cards win I am but I'm not holding my breath!!! :)

HoosierHardGain

08-10-2010, 07:05 AM

Damn nice leg work yesterday, Brian...you're on a roll!!!

Oh, and you are Barb are being negged for the game last night :cool:

aftrshok

08-10-2010, 07:13 AM

Damn nice leg work yesterday, Brian...you're on a roll!!!

Oh, and you are Barb are being negged for the game last night :cool:

Thanks Hoos!!! :D

You're negged for your boy Phillips comments before the game!!! :)

aftrshok

08-10-2010, 11:13 AM

8-10-10 Workout: Biceps, Abs & HIIT
Here we go!!!! - Week #2

Warm up and stretching before each exercise

Seated DB Curls: (8 rep range)

45 x 8

50 x 8

55 x 7 PR Weight

Straight Bar Barbell Curls: (6-8 rep range)

75 x 8

85 x 8

95 x 7 PR Reps +1

Cable Concentration Curls: (4-6 rep range)

60 x 6

70 x 6

80 x 5 PR Weight

50 x 10

Hanging Knee Raises:

10 reps

10 reps

10 reps

Incline Crunches:

10 reps

10 reps

10 reps

Racquetball

Played racquetball for 30 mins!!

I'm feeling pretty run down today....worked from 2:00pm to 10:00pm Sunday night and then last night I worked all day and then had a class from 6:00pm to 10:00pm....starting to wear me down just a bit.

2nd_chance

08-10-2010, 11:30 AM

Awesome bicep work Brian! Congrats on the PRs.

Cards 1
Reds 0

Reds win tonight.

HoosierHardGain

08-10-2010, 12:09 PM

Awesome workout, Brian...your biceps and core should be nice a sore shortly

Reds win tonight.

Reps!

aftrshok

08-10-2010, 12:21 PM

Awesome bicep work Brian! Congrats on the PRs.

Cards 1
Reds 0

Reds win tonight.

Thanks David...still trying to find the sweet spot for my biceps...don't think I'm there yet.

Reds lose.....5-2

Awesome workout, Brian...your biceps and core should be nice a sore shortly

Reps!

I won't be sore....never am!!! :D

Negzzzzz!!!!

mountainrock

08-10-2010, 01:21 PM

nice numbers!!! and no sweet spot???? hmmmmm

UP!!!!! :D :D

You completed a lot of stuff for worn down! whew, grab a nap and hit it again! :)

aftrshok

08-10-2010, 02:00 PM

nice numbers!!! and no sweet spot???? hmmmmm

UP!!!!! :D :D

You completed a lot of stuff for worn down! whew, grab a nap and hit it again! :)

What I mean by sweet spot....is finding the right combination of exercises that will make those biceps grow.....it seems to be the hardest bodypart for me to add mass!!!

I about dozed off twice sitting here at work...zzzzzzz....huh what...who's on what line? :D

2nd_chance

08-10-2010, 03:46 PM

Brandon Phillips of the Reds called all of the Cardinal players "little bitches" lol.

SexyBack

08-10-2010, 03:55 PM

are box squats harder then regular squats?

Bad.bull

08-11-2010, 05:09 AM

Morning Bro... How them legs feeling this a.m.

aftrshok

08-11-2010, 05:53 AM

Brandon Phillips of the Reds called all of the Cardinal players "little bitches" lol.

Yeah and the Cards made him their "little bitches!!!" Haha!!!! :D

are box squats harder then regular squats?

For me they are not...I find them a little easier even though I go to parallel with both box squats and regular squats.

Morning Bro... How them legs feeling this a.m.

What do you think......they feel like they always do. :D

2nd_chance

08-11-2010, 05:54 AM

I think we need a bench clearing brawl in here......

We have 1 chance left today at 12:30 :mad:

aftrshok

08-11-2010, 06:15 AM

I think we need a bench clearing brawl in here......

We have 1 chance left today at 12:30 :mad:

Haha!!!! :D

Yes you do.....will be interesting to see if anything happens today...doubt anything will.

HoosierHardGain

08-11-2010, 06:49 AM

I hate Molina.

That is all :)

Rock on today, Brian!

blsmith

08-11-2010, 06:50 AM

Morning bro! What's the good word this morning?

Bad.bull

08-11-2010, 07:48 AM

Morning bro! What's the good word this morning?

NO DOMS!!! that is his good words.... :( hate when that happens..

aftrshok

08-11-2010, 08:05 AM

I hate Molina.

That is all :)

Rock on today, Brian!

Yeah it was a great game....haha!!!! :D

Morning bro! What's the good word this morning?

What Dave said!!! :D

NO DOMS!!! that is his good words.... :( hate when that happens..

It's such a burden...hehe!!!

aftrshok

08-11-2010, 11:19 AM

8-11-10 Workout: Shoulders, Calves & LISS
Here we go!!!! - Week #2

Warm up and stretching before each exercise

Seated Barbell Press

175 x 8

185 x 8

195 x 6 PR Weight

Standing Cable Laterals

40 x 8

50 x 8

60 x 6 PR Weight

Seated CandleSticks (Front Raises with DB turned like a CandleStick 1 arm at a time)

35 x 10

40 x 10

45 x 8 PR Weight

Calf Raises on Leg Press

820 x 12

820 x 12

910 x 10 PR Weight

Seated Calf Raises

145 x 10

155 x 10

175 x 8 PR Weight

LISS - Treadmill - Tonight

30 mins @ 3.0mph

I am going to switch around my chest, shoulder and tricep days and see if this helps give my shoulders a little more rest and help with some shoulder growth!!! I have always worked chest a day or two before shoulders and my shoulder day seems to suffer from it. I'll do chest two days after shoulders and see what happens. :D

Felt great today....finally wasn't worn out while lifting!!!

mountainrock

08-11-2010, 11:41 AM

looks like a good week #21 :confused:

like all the PRs!!! :D

you should be bust'n outa shirts ;)

HoosierHardGain

08-11-2010, 12:15 PM

Nice job getting more PR's. So are you moving your shoulder workout before the others?

aftrshok

08-11-2010, 01:21 PM

looks like a good week #21 :confused:

like all the PRs!!! :D

you should be bust'n outa shirts ;)

So was I, it was a typo!!!

So did I!!! :D

Not much longer and I will be.

Nice job getting more PR's. So are you moving your shoulder workout before the others?

Thanks Hoos, it felt great to hit those PR's!!!

Sent you a PM about it.

BTW....Cards are back in first...........YEAH!!!!!

2nd_chance

08-11-2010, 02:15 PM

Insanely strong shoulder presses Brian. Sounds like a smart strategy with realigning the split for more recovery.

I admit that the Cards are better than the Reds.... but they're still little bishes.

aftrshok

08-11-2010, 02:23 PM

Insanely strong shoulder presses Brian. Sounds like a smart strategy with realigning the split for more recovery.

I admit that the Cards are better than the Reds.... but they're still little bishes.

I didn't feel as heavy today as 175 did last week....I think it was because of not doing chest on Wed. followed by shoulders on Thurs...even if I waited until Friday it just wouldn't be enough time. I like this way better.

Yeah but the Reds are the Cards little bishes now...funny if that series cost the Reds the Pennant!!! :D

2nd_chance

08-11-2010, 02:31 PM

I didn't feel as heavy today as 175 did last week....I think it was because of not doing chest on Wed. followed by shoulders on Thurs...even if I waited until Friday it just wouldn't be enough time. I like this way better.
I normally do chest Monday and shoulder Wednesday but often bump them to Friday if my shoulders are bothering me from Mondays benching. It helps.

Yeah but the Reds are the Cards little bishes now...funny if that series cost the Reds the Pennant!!! :D

I think the fight had ZERO effect on the outcomes.

aftrshok

08-11-2010, 02:36 PM

I normally do chest Monday and shoulder Wednesday but often bump them to Friday if my shoulders are bothering me from Mondays benching. It helps.

I think the fight had ZERO effect on the outcomes.

I've spread the days out in between them before but not reversed the order.

I really don't think it did either...maybe a little but not much.

Bad.bull

08-12-2010, 04:04 AM

Nice workout bro!! :D Big numbers, Can't wait till you get done with this phase. Gonna be huge!!! (no homo, :rolleyes: I think)......

You had me laughing my ass off last night...thanks for talking...

Mountain_Goat

08-12-2010, 06:29 AM

Dayum!!!!!!!!!!! Look at all dem PRz! Nice!!!! :D

aftrshok

08-12-2010, 11:14 AM

8-12-10 Workout: Triceps, Abs & HIIT
Here we go!!!! - Week #2

Warm up and stretching before each exercise

CGBP

225 x 10

275 x 8

295 x 6 + 4 Partial Reps

Tricep Pressdowns

180 x 10

190 x 10

200 x 10

Dips

BW x 12

BW+25 x 10

BW+35 x 9

Overhead Tricep Extensions

130 x 10

140 x 10

150 x 10

Incline Situps

12

12

12

Hanging Leg Raises

12

12

12

HIIT - Stairmaster 10 intervals

15 secs @ level 20

45 secs @ level 3

Triceps were swole!!!! :D

Nice workout bro!! :D Big numbers, Can't wait till you get done with this phase. Gonna be huge!!! (no homo, :rolleyes: I think)......

You had me laughing my ass off last night...thanks for talking...

I sure hope so!!!! :D

Yeah we had a ton of laughs!!! :)

Dayum!!!!!!!!!!! Look at all dem PRz! Nice!!!! :D

It really felt great doing shoulders on full strength instead already being fatigued.

blsmith

08-12-2010, 11:16 AM

can't get over those CGBPs! Damn strong bro!

Mountain_Goat

08-12-2010, 01:30 PM

Hell of a triceps only day!!! dang! swole....yeah I can imagine!

aftrshok

08-12-2010, 01:31 PM

can't get over those CGBPs! Damn strong bro!

They have to be one of my strongest muscles!!! :)

Hell of a triceps only day!!! dang! swole....yeah I can imagine!

Thought the muscle was going to bust out of my skin!!! :D

2nd_chance

08-12-2010, 02:55 PM

can't get over those CGBPs! Damn strong bro!

^^^ This. He's a freak with these.

Mountain_Goat

08-12-2010, 02:58 PM

^^^ This. He's a freak with these.

agreed! INSANE!!!!

aftrshok

08-12-2010, 03:00 PM

^^^ This. He's a freak with these.

agreed! INSANE!!!!

I really don't know how I'm so strong with CGBP...guess I have naturally strong triceps...dunno but thanks guys!!! :D

aftrshok

08-13-2010, 11:30 AM

8-13-10 Workout: Chest, Back & LISS
Here we go!!!! - Week #2

Warm up and stretching before each exercise

Incline Barbell Bench Press

225 x 10

235 x 8

245 x 6 PR Weight

Cable Crossovers

60 x 10

70 x 10

80 x 10 PR Weight

Dips Leaning Forward

BW x 12

BW+35 x 10

BW+45 x 9

Flat Barbell Bench Press

225 x 10

235 x 8

240 x 6 PR Weight

Wide Grip Pullups

BW x 10

BW x 8

BW x 8

Seated Cable Rows

150 x 10

165 x 8

175 x 7 PR Weight

I arm DB Rows

90 x 10

100 x 10

110 x 10 PR Reps

LISS - Treadmill Tonight

30 mins @ 3.0mph

Left shoulder is a little sore from flat bench but it always is from that.....that's one reason I don't do flat bench very often....it will be gone in a few hours....Wasn't very pumped on my way to the gym but once I got in the groove things changed for the better!!! :D

mountainrock

08-13-2010, 11:33 AM

aftrshok

08-13-2010, 01:49 PM

dude!!!! nailed!!!!

Really like seeing bigger numbers on inclines compared to flat, that says a lot!!! next time someone asks you what you bench? ask them what they incline??? ;)

you are killing some strong ass numbers!!!!!! very impressive and motivating!!!! :D

I'll have to say that this week was one of my best weeks in the gym even though I have been tired.....I did what I wanted to with those weights...lol!!! :D

2nd_chance

08-14-2010, 07:28 AM

At 177 lbs. those bench numbers are crazy strong. Great job with the workout Brian.

Bad.bull

08-14-2010, 08:39 AM

Great workout bro!! awesome numbers, awesome PR's. and I finally had a higher number then you on one freak'n exercise...seated rows. Im coming back to catch you bum shoulder or not! ITS on!!!

2nd_chance

08-15-2010, 02:55 PM

How'd that happen??? :D

http://i682.photobucket.com/albums/vv186/Super_2nd_Chance/9a279bc7.jpg

aftrshok

08-15-2010, 03:03 PM

At 177 lbs. those bench numbers are crazy strong. Great job with the workout Brian.

Appreciate it David...means a lot coming from a super strong freak like you!!! :D

Great workout bro!! awesome numbers, awesome PR's. and I finally had a higher number then you on one freak'n exercise...seated rows. Im coming back to catch you bum shoulder or not! ITS on!!!

We will see!!!! :D

How'd that happen??? :D

http://i682.photobucket.com/albums/vv186/Super_2nd_Chance/9a279bc7.jpg

The Cubs apparently didn't call them names...so the Cards can't play without being called names...stupid little b*****!!!! :D

Actually LaRussa thought he would be LaGenius and take Pujols, Holliday and Molina...Guess he already gave up on them earlier... :mad:

HoosierHardGain

08-16-2010, 08:18 AM

The Cubs apparently didn't call them names...so the Cards can't play without being called names...stupid little b*****!!!! :D

Actually LaRussa thought he would be LaGenius and take Pujols, Holliday and Molina...Guess he already gave up on them earlier... :mad:

hehehehhe...it happens. I was wondering how the Reds could go from not being able to hit in the Cards series, to knocking Josh Johnson out of the game early on Friday night. Funny game, ya know.

aftrshok

08-16-2010, 11:10 AM

8-16-10 Workout: Legs & HIIT
Here we go!!!! - Week #3

Warm up and stretching before each exercise

Barbell Narrow Stance Box Squats:

235 x 10

255 x 10

285 x 8 PR Weight

Leg Press:

12 plates + 100 x 10

14 plates + 100 x 10

16 plates + 100 x 10

Leg Extensions:

185 x 10

200 x 10

215 x 10

Leg Curls:

155 x 10

170 x 8

180 x 7

HIIT - 15 intervals on Stair Master

15 secs level 20

1 min at level 3

Legs are really tired today!!! :(

hehehehhe...it happens. I was wondering how the Reds could go from not being able to hit in the Cards series, to knocking Josh Johnson out of the game early on Friday night. Funny game, ya know.

That's why they play 162 games...you just never know what's gonna happen.

HoosierHardGain

08-16-2010, 12:06 PM

Good work again today, Brian.

For something different, try subbing stepups for the leg extentions sometime. Gives you a nice cardio boost as well!!

mountainrock

08-16-2010, 02:36 PM

Good work again today, Brian.

For something different, try subbing stepups for the leg extentions sometime. Gives you a nice cardio boost as well!!

^^^ lol you make them sound like they are "fun"

2nd_chance

08-16-2010, 02:42 PM

Barbell Narrow Stance Box Squats:
235 x 10
255 x 10
285 x 8 PR Weight

Leg Press:
12 plates + 100 x 10
14 plates + 100 x 10
16 plates + 100 x 10

Impressive PR Brian. The leg presses are getting up there to at 800+, if my math is right.

Mountain_Goat

08-16-2010, 03:20 PM

Hell of a PR on the box squats!!!

Presses are looking great too! I can imagine your legs are tired today. LOL

aftrshok

08-16-2010, 03:39 PM

Good work again today, Brian.

For something different, try subbing stepups for the leg extentions sometime. Gives you a nice cardio boost as well!!

I did those about 3 months ago....they are a good cardio workout too!!! :D

^^^ lol you make them sound like they are "fun"

He seemed way to eager to suggest those...lol!!! :)

Impressive PR Brian. The leg presses are getting up there to at 800+, if my math is right.

I think on the box squats that might be as high as I get for a while and still get that number of reps.

Yes your math is correct sir!!! :D

Hell of a PR on the box squats!!!

Presses are looking great too! I can imagine your legs are tired today. LOL

It was easier just to roll up and down the hall in my chair than walk today!!! :D

Bad.bull

08-17-2010, 08:47 AM

Good work again today, Brian.

For something different, try subbing stepups for the leg extentions sometime. Gives you a nice cardio boost as well!!

^^^ lol you make them sound like they are "fun"

some sick people up in this thread! :eek: sick I tell ya!

2nd_chance

08-17-2010, 05:23 PM

Rest day?

aftrshok

08-18-2010, 06:04 AM

some sick people up in this thread! :eek: sick I tell ya!

Yeah there are!!!! :eek:

Rest day?

I had to go to the gun range during my workout time and will probably have to do the same tomorrow.

blsmith

08-18-2010, 06:36 AM

SLACKER! Stop playing with those toys and get into that gym!!! ;)

Have a great Hump Day, Bri! :)

aftrshok

08-18-2010, 09:09 AM

SLACKER! Stop playing with those toys and get into that gym!!! ;)

Have a great Hump Day, Bri! :)

It's something I have to do this week!!! :)

I will be at the gym today!!

You too!!! Hump Day Rules...lol!!!!

aftrshok

08-18-2010, 11:27 AM

8-18-10 Workout: Shoulders & Racquetball
Here we go!!!! - Week #3

Warm up and stretching before each exercise

Seated Barbell Press

175 x 10

185 x 9

195 x 7 PR Reps

Standing Cable Laterals

40 x 9

50 x 9

60 x 7 PR Reps

Seated CandleSticks (Front Raises with DB turned like a CandleStick 1 arm at a time)

35 x 10

40 x 10

40 x 10

Racquetball

40 mins

Hit shoulders and then played racquetball.....Got a great workout from it.

I haven't been feeling very good lately, don't know if it's from lack of sleep, working long hours, diet or what....trying to figure out what's causing it....I'll just keep pressing on!!!

blsmith

08-18-2010, 11:30 AM

strong shoulder work for not feeling well. Get some rest bro.

HoosierHardGain

08-18-2010, 12:58 PM

Great job, B. Not sure how you could swing a raquet after that shoulder workout!

I haven't been feeling very good lately, don't know if it's from lack of sleep, working long hours, diet or what....trying to figure out what's causing it....I'll just keep pressing on!!!

That time of the month????? :D

aftrshok

08-18-2010, 01:04 PM

strong shoulder work for not feeling well. Get some rest bro.

I need to but I just can't find the time!!!

Great job, B. Not sure how you could swing a raquet after that shoulder workout!

That time of the month????? :D

I don't know...I'm questioning why I played right now...right arm is sore (my wrist that I've had problems with for the last year)!!

Yes I think it could be that time of the month...haha!!!

BTW....Cards suck, they really really suck!!!!

2nd_chance

08-18-2010, 01:16 PM

Seated Barbell Press

175 x 10

185 x 9

195 x 7 PR Reps

You are seriously killing it!

aftrshok

08-18-2010, 01:17 PM

You are seriously killing it!

I just wish mentally that I felt that way!!!

Mountain_Goat

08-19-2010, 09:38 AM

Dang Bro! Hell of a shoulder day for not feeling 100%! Get some rest. The gym will still be there.

2nd_chance

08-19-2010, 04:13 PM

How ya feeling Brian?

mountainrock

08-19-2010, 08:20 PM

I just wish mentally that I felt that way!!!

(i am in your head.... you are feeling fine.... go to the gym...it will all be ok.................)

aftrshok

08-20-2010, 05:44 AM

Sorry I haven't made it to everyone's thread lately, it's been crazy busy here at work. I will try and get to everyone today!!! :)

Dang Bro! Hell of a shoulder day for not feeling 100%! Get some rest. The gym will still be there.

I know it will be!!!!

Thanks Goat!! :D

How ya feeling Brian?

Up and down for the most part.

I'm starting to wonder if the way I have been feeling lately is because of the Cards? LOL!!! :)

(i am in your head.... you are feeling fine.... go to the gym...it will all be ok.................)

Oh great, she's in my head.......***bangs head on table over and over***** :D