Aftrshok's Rise From The Ashes [Archive] - Page 5

mountainrock

02-26-2010, 06:16 AM

Ok!!!!

BTW.......the arm feels somewhat better today!!!! :D

good lets "pretend" it is only cuz you haven't used it in that caliber for sometime and it needs to be "reminded" how to do racket ball.... hey that sounds like fun, maybe i'll have to play some ball this weekend ;)

aftrshok

02-26-2010, 06:18 AM

good lets "pretend" it is only cuz you haven't used it in that caliber for sometime and it needs to be "reminded" how to do racket ball.... hey that sounds like fun, maybe i'll have to play some ball this weekend ;)

I agree with that, it didn't hurt during no matter what I did. I'll give it a few more times and see what happens.

I will probably practice for 15-20 mins today after Legs if I have time.

aftrshok

02-26-2010, 11:43 AM

2-26-10 Workout: Legs Followed By Racquetball
Weightlifting 101 - Week #3

Cardio: Warmup on Treadmill
10 mins. @ 3.5 mph

Stretching, stretching and more stretching

Barbell Squat:

135 x 8

155 x 8

175 x 7

Leg Press:

6 Plates + 100 x 10

8 Plates + 100 x 10

8 Plates + 100 x 8

Leg Extensions:

140 x 10

155 x 8

175 x 8

Seated Leg Curls:

135 x 10

155 x 8

165 x 8

Barbelll Calf Raises:

315 x 10

365 x 10

385 x 10

Leg Press Calf Raises:

6 plates + 100 x 5 (feet parallel)

6 plates + 100 x 5 (toes pointed out)

6 plates + 100 x 5 (toes pointed in)

Repeat for 3x

I had a great day in the gym, I was really pleased with my leg work...except squats but that really is one of my weakest areas.

I played racquetball for about 30 mins with a guy after I did my leg workout....ugghhhh...I'm worn out now!!!! :D

blsmith

02-26-2010, 11:54 AM

Awesome work Bri! Looking strong bro! Except for your squats, that's your weak point! ;)

aftrshok

02-26-2010, 11:57 AM

Awesome work Bri! Looking strong bro! Except for your squats, that's your weak point! ;)

Thanks man, well the other leg exercises my be weak too but.......LOL!!!! :D

mountainrock

02-26-2010, 11:58 AM

^^^^likeing it!!!!

which gym? the new one you did all that ??? *whistles* wow!!!

whats up for next week??? oh wait...wut???? ;) :eek:

blsmith

02-26-2010, 12:00 PM

Thanks man, well the other leg exercises my be weak too but.......LOL!!!! :D

Nah, it's all good! You're getting the work done! But those BB calf raises! :eek: Holy crap!!!

aftrshok

02-26-2010, 12:02 PM

^^^^likeing it!!!!

which gym? the new one you did all that ??? *whistles* wow!!!

whats up for next week??? oh wait...wut???? ;) :eek:

I did that at my old gym....the one I like going to!!! :D

I don't know yet, waiting on the details!!! ;)

Nah, it's all good! You're getting the work done! But those BB calf raises! :eek: Holy crap!!!

I was going for 400 lbs on the BB Calf Raises but just couldn't do it. :(

aftrshok

02-28-2010, 05:59 PM

2-28-10 Workout: Cardio

Went to the park that has a 1.25 mile walking trail. We walked and jogged 4.5 miles and then came home and rode about 2 miles on the bikes. My legz is tired to say the least but had a great time with the family!!!

2nd_chance

02-28-2010, 06:56 PM

Good work in here. Sorry it took me so long to stop in.

aftrshok

03-01-2010, 08:42 AM

Good work in here. Sorry it took me so long to stop in.

Thanks man, it's all good!! :D

blsmith

03-01-2010, 08:44 AM

Bad.bull

03-01-2010, 08:47 AM

Morning Brian...

Sounds like some quality time with family and throw in some cardio!!!

Awwwwe did the family kick your arse :(

aftrshok

03-01-2010, 08:47 AM

Nice work on the cardio! family time FTW!

Thanks Brian!!!! :D

It was a nice day!!! :D

aftrshok

03-01-2010, 08:49 AM

Morning Brian...

Sounds like some quality time with family and throw in some cardio!!!

Awwwwe did the family kick your arse :(

Ummmm....maybe...my wife can jog farther than I can but she normally runs 5 miles a day so it's hopeless for me to keep up with her. :( :mad:

tonsti

03-01-2010, 09:29 AM

sup big sexy! Have a good week man.

aftrshok

03-01-2010, 09:33 AM

sup big sexy! Have a good week man.

Not much T, getting ready to hit the iron!!!! :D

Thanks man!!!

aftrshok

03-01-2010, 11:19 AM

3-1-10 Workout: Chest & Triceps
Weightlifting 101 - Week #4

Cardio: Treadmill
15 mins. @ 3.0 mph

Stretching, stretching and more stretching

Bench Press:

185 x 8

205 x 8

215 x 6

Barbell Incline Press:

135 x 10

155 x 8

165 x 6

Body Weight Dips:

BW x 8

BW x 8

BW x 8

Flat DB Flyes:

35's x 8

35's x 8

35's x 8

DB Pullovers:

40 x 10

40 x 8

40 x 8

Close Grip Bench Press:

155 x 10

175 x 8

185 x 7

Tricep Pressdown:

140 x 10

150 x 8

160 x 6

Skull Crushers:

60 x 10

70 x 8

70 x 6

Chest and triceps are toast, I like toast!!!! :D

I will be starting a new routine next week and over the next 5 weeks things should be epic!! :D

blsmith

03-01-2010, 11:25 AM

well done Sir! :D Strong chest! :)

aftrshok

03-01-2010, 11:28 AM

blsmith

03-01-2010, 11:31 AM

hell I am lucky to get 135 for 8 on the CGBP! *bows down* I'm not worthy!!!

Bad.bull

03-01-2010, 12:04 PM

GOOD Weight, with the exception of Pullovers...whats going on with them? I'd figure with a strong chest like yours, you'd be around 100#'s

aftrshok

03-01-2010, 12:07 PM

GOOD Weight, with the exception of Pullovers...whats going on with them? I'd figure with a strong chest like yours, you'd be around 100#'s

I'm just not real comfortable doing them for some reason so I keep it light!!

Bad.bull

03-01-2010, 12:12 PM

I'm just not real comfortable doing them for some reason so I keep it light!!

Excellent exercise... just suck it up and get use to it! :D

2nd_chance

03-01-2010, 03:12 PM

Good work today. I like your exercise choices. Do you work out at noon every day?

Is there a post that lists your new routine. I like epic workouts!

aftrshok

03-01-2010, 03:16 PM

Good work today. I like your exercise choices. Do you work out at noon every day?

Is there a post that lists your new routine. I like epic workouts!

Thanks!!! :)

Yes I always workout at noon, fits my schedule the best plus I usually have more energy then!! :D

No post, I'll post it here later in the week when I get everything sorted exactly the way I want it.

2nd_chance

03-01-2010, 03:21 PM

Thanks!!! :)

Yes I always workout at noon, fits my schedule the best plus I usually have more energy then!! :D.
QFT.

1. Whey + oatmeal 7am
2. 8 oz. Meat + small carbz 10:30am
3. Jack3d 11:30
4. Kill it in the gym 12:15pm

^^^ Repeat every day! LOL.

aftrshok

03-01-2010, 03:24 PM

QFT.

1. Whey + oatmeal 7am
2. 8 oz. Meat + small carbz 10:30am
3. Jack3d 11:30
4. Kill it in the gym 12:15pm

^^^ Repeat every day! LOL.

looks just like my pre workout steps minus #3...LOL!!!

If I did #3 then #4 would look like this (4. Died in the gym 12:!5pm)!!! :eek:

2nd_chance

03-01-2010, 03:27 PM

looks just like my pre workout steps minus #3...LOL!!!

If I did #3 then #4 would look like this (4. Died in the gym 12:!5pm)!!! :eek:

j3d kills?!?!?! :confused:

aftrshok

03-01-2010, 03:28 PM

j3d kills?!?!?! :confused:

Me and Stimulants don't play nice!!! :eek:

2nd_chance

03-01-2010, 03:31 PM

Me and Stimulants don't play nice!!! :eek:

Not even coffee?

aftrshok

03-01-2010, 03:33 PM

Not even coffee?

Not even coffee!!! :(

mountainrock

03-01-2010, 03:34 PM

Not even coffee?

cOFFEE!!!!!!!!!!!!!!!! bber's water on the last countdown to a comp!!!! :D

aftrshok

03-01-2010, 03:36 PM

cOFFEE!!!!!!!!!!!!!!!! bber's water on the last countdown to a comp!!!! :D

It won't be mine, just can't have the caffeine!! :(

2nd_chance

03-01-2010, 03:39 PM

cOFFEE!!!!!!!!!!!!!!!! bber's water on the last countdown to a comp!!!! :D

Really??? I used to drink 30+ cups a day!!! (see why I'm immune?)

mountainrock

03-01-2010, 03:40 PM

Really??? I used to drink 30+ cups a day!!! (see why I'm immune?)

haha i have diet pepsi in the veins..... coffee just tops it off.....

we'll teach you the way Brian.... ;)

aftrshok

03-01-2010, 03:41 PM

Really??? I used to drink 30+ cups a day!!! (see why I'm immune?)

Sometime I'll shoot you a PM explaining why...Probably tomorrow.

aftrshok

03-01-2010, 03:43 PM

haha i have diet pepsi in the veins..... coffee just tops it off.....

we'll teach you the way Brian.... ;)

Start me out in small doses and I might be alright!!!! :D

I used to drink a ton of coffee and caffeinated sodas but I haven't in almost 4 years.

mountainrock

03-01-2010, 03:46 PM

Start me out in small doses and I might be alright!!!! :D

I used to drink a ton of coffee and caffeinated sodas but I haven't in almost 4 years.

just messing with ya, i think it is great you don't no need to corupt you in THAT way, I have others.... ;) *evil laugh* muhahahahaha

aftrshok

03-01-2010, 03:47 PM

just messing with ya, i think it is great you don't no need to corupt you in THAT way, I have others.... ;) *evil laugh* muhahahahaha

Phewwww.......I was worried there for a minute!!! :D

user94984100999

03-02-2010, 02:40 AM

hey man,,finally back up in here!!

Bad.bull

03-02-2010, 05:09 AM

Gm Brian...

I have you shot of caffine here waiting for you....lets all grab some popcorn and watch him react...hehe.. :D MR, did you say you had some cleaning you needed done? After that shot, Brian will have it done in a few mins....LOL

aftrshok

03-02-2010, 11:29 AM

3-2-10 Workout: Racquetball

Played racquetball for hour with the same guy from last week...4-0 again...he said he will practice more before next time we play...haha!!!! Still had a great workout!!!

hey man,,finally back up in here!!

Bout time big man!!! :D

Gm Brian...

I have you shot of caffine here waiting for you....lets all grab some popcorn and watch him react...hehe.. :D MR, did you say you had some cleaning you needed done? After that shot, Brian will have it done in a few mins....LOL

I'd be like one of the chipmunks on crack!!!!! :D

blsmith

03-02-2010, 11:37 AM

Nice! I used to play alot of tennis, but lately can't find any victims, er, opponents... would love to get back into it.

aftrshok

03-02-2010, 11:38 AM

Nice! I used to play alot of tennis, but lately can't find any victims, er, opponents... would love to get back into it.

My wife wants to start playing tennis this spring but I'm afraid I would go all racquetball on her...lol!!!! :D

blsmith

03-02-2010, 11:39 AM

My wife wants to start playing tennis this spring but I'm afraid I would go all racquetball on her...lol!!!! :D

LOL ultra competitive are you? yeah I am the same way when I am playing tennis! :D

aftrshok

03-02-2010, 11:40 AM

LOL ultra competitive are you? yeah I am the same way when I am playing tennis! :D

Ummmmm......VERY!!!!! :D

blsmith

03-02-2010, 11:43 AM

Ummmmm......VERY!!!!! :D

Me too! :D I think that is part of the reason why I am not doing as well as I would like in the gym. I can only compete with myself. If I can find a sport to do I think Iw ould do that much better...

aftrshok

03-02-2010, 11:46 AM

Me too! :D I think that is part of the reason why I am not doing as well as I would like in the gym. I can only compete with myself. If I can find a sport to do I think Iw ould do that much better...

I can see that being the case....you just have to out lift yourself the next week.

aftrshok

03-02-2010, 11:47 AM

blsmith

03-02-2010, 11:49 AM

I can see that being the case....you just have to out lift yourself the next week.

yeah but that really isnt competition, that is just getting a personal best... I always say that in the summer I am going to find a team or something. I think this year I am going to get in somewhere...

aftrshok

03-02-2010, 11:53 AM

yeah but that really isnt competition, that is just getting a personal best... I always say that in the summer I am going to find a team or something. I think this year I am going to get in somewhere...

Not if you have a split personality it's not!!! :eek:

Sounds like a good plan!!! :)

blsmith

03-02-2010, 11:54 AM

Not if you have a split personality it's not!!! :eek:

Sounds like a good plan!!! :)

No, I got rid of that other personality...was causing too much crap with me! :D

aftrshok

03-02-2010, 11:58 AM

No, I got rid of that other personality...was causing too much crap with me! :D

Assisted Suicide Huh???? :D

blsmith

03-02-2010, 12:13 PM

Assisted Suicide Huh???? :D

No, just told him to pack up and leave. He wasn't needed any more! :D

Bad.bull

03-02-2010, 12:17 PM

LOL ultra competitive are you? yeah I am the same way when I am playing tennis! :D

yeah, he goes around grabbing all the balls and says "Mine, mine, mine"!!! :D

blsmith

03-02-2010, 12:19 PM

yeah, he goes around grabbing all the balls and says "Mine, mine, mine"!!! :D

:eek: He likes to grab balls??? remind me never to play with him!!!!! ;)

2nd_chance

03-02-2010, 12:29 PM

aftrshok

03-02-2010, 12:33 PM

yeah, he goes around grabbing all the balls and says "Mine, mine, mine"!!! :D

:eek: He likes to grab balls??? remind me never to play with him!!!!! ;)

What's this talk about ball grabbing, I'm not into that!!!!

LOL. Either you're really good or he's really bad!

I'm really good, at least that's what he would say. Last Friday I played one game against another guy who was better than him and I still beat him.

There is this group that I used to play with from time to time that are really good. The woman that plays has a backhand as strong if not stronger than a lot of men's forehand. She is a great player.

user94984100999

03-02-2010, 03:00 PM

yeah, he goes around grabbing all the balls and says "mine, mine, mine"!!! :d

lmao!!

2nd_chance

03-02-2010, 03:03 PM

lmao!!

^^^ x2 :D

aftrshok

03-02-2010, 03:03 PM

^^^ x2 :D

Ummmm.....not x3!!!! :mad:

user94984100999

03-02-2010, 03:17 PM

Ummmm.....not x3!!!! :mad:

ha ha!!

aftrshok

03-03-2010, 05:51 AM

ha ha!!

I'm glad you think its funny!!! LOL!!! :D

blsmith

03-03-2010, 06:08 AM

And I understand he isn't picky about what kinds of balls he grabs either...

Bad.bull

03-03-2010, 06:13 AM

And I understand he isn't picky about what kinds of balls he grabs either...

Hmm, thank gawd, he's a few states away from me...Im safe! :D

aftrshok

03-03-2010, 06:17 AM

And I understand he isn't picky about what kinds of balls he grabs either...

Hmm, thank gawd, he's a few states away from me...Im safe! :D

You guys are sooooo funny!!!! :D

It's a good thing I feel like S*** right now or I would head over to Dave's and then the Arnold and give you both some balls to grab...lol!!!

blsmith

03-03-2010, 06:18 AM

You guys are sooooo funny!!!! :D

It's a good thing I feel like S*** right now or I would head over to Dave's and then the Arnold and give you both some balls to grab...lol!!!

You don't have the balls to do that, that's why you have to grab what you can! :D

aftrshok

03-03-2010, 06:20 AM

You don't have the balls to do that, that's why you have to grab what you can! :D

LMAO!!!! :D

Ummmmm....yeah I do have the balls to do that!!! :D

blsmith

03-03-2010, 06:23 AM

LMAO!!!! :D

Ummmmm....yeah I do have the balls to do that!!! :D

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Bad.bull

03-03-2010, 06:34 AM

Woohoo..Brians coming to the Arnold!!!

aftrshok

03-03-2010, 06:38 AM

Bad.bull

03-03-2010, 06:51 AM

Yep, me and my BIG BALLS!!!! :D

Not touching that one, not my thang!!!

aftrshok

03-03-2010, 06:59 AM

Looks like yesterday I had Moderate hypoglycemia (blood sugar falls below 55 mg/dL) about 30 mins or so after getting back from the gym.....not good!!! My symptoms were blurred vision, headache, fatigue, difficulty in thinking and a few other symptoms. Was not a fun time to be at work but it finally got better. Had a headache all night though...ugghhh!!!

Bad.bull

03-03-2010, 07:11 AM

aftrshok

03-03-2010, 07:23 AM

Glad you got better, is it a carb day today, bro?

Thanks, I'm starting to feel better!!! :)

It's a eat whatever gets me back to normal feeling day.

mountainrock

03-03-2010, 07:33 AM

Thanks, I'm starting to feel better!!! :)

It's a eat whatever gets me back to normal feeling day.

Just remember, when your "normal" torture can begin again ;) jus say'n....

aftrshok

03-03-2010, 07:40 AM

Just remember, when your "normal" torture can begin again ;) jus say'n....

Hey, I'm all in for the torture....wut?? I think yesterday afternoon was torture!!! :eek:

2nd_chance

03-03-2010, 08:02 AM

What are you working at noon? Are you working out at a corp gym? If so, how nice is it?

blsmith

03-03-2010, 08:16 AM

Bad.bull

03-03-2010, 08:28 AM

You can never tell, when he's gonna get serious, or reach fo da balls!..

aftrshok

03-03-2010, 08:39 AM

What are you working at noon? Are you working out at a corp gym? If so, how nice is it?

I'm going home to rest at noon today, still not back to normal after yesterdays episode.

No, my work pays for my gym memberships, I have 3 places I can go that includes my churches gym.

I've been going to my old gym, I'm more comfortable there than the gym that's across the street. My family goes to the one across the street.

aftrshok

03-03-2010, 09:21 AM

Damn, I went away from the computer just as you get all serious. Hope all is well now bro!

See what you miss!!!! :D

Doing better, thanks!!!

You can never tell, when he's gonna get serious, or reach fo da balls!..

I got your balls right here buddy....wut....that didn't sound right!!!

Bad.bull

03-03-2010, 09:22 AM

I got your balls right here buddy....wut....that didn't sound right!!!

wut???? :confused:

Sick man!!! just sick! Some one get this man some toast!!!! :D w/ Natty PB!!!

aftrshok

03-03-2010, 09:24 AM

wut???? :confused:

Sick man!!! just sick! Some one get this man some toast!!!! :D w/ Natty PB!!!

Haha.....just not right!!! :D

Can't have toast until Goat can, I made a deal with him!!! :eek: :D

user94984100999

03-03-2010, 01:32 PM

getting up in here Brian:D

tonsti

03-03-2010, 02:04 PM

hope your feeling better brian!if not throw back some PB at that should help!

aftrshok

03-03-2010, 02:18 PM

getting up in here Brian:D

Waz up?? :D

hope your feeling better brian!if not throw back some PB at that should help!

Definitely feeling better....was not fun but I'm sure we all have been through it before.

Mountain_Goat

03-03-2010, 02:36 PM

DUDE!!!!!!!!!!!!!! Glad you are feeling better. Scary ****!!

aftrshok

03-03-2010, 02:39 PM

DUDE!!!!!!!!!!!!!! Glad you are feeling better. Scary ****!!

Thanks Cliff......yeah it was!!!

user94984100999

03-03-2010, 03:03 PM

Waz up?? :D

getting ready to fix something for supper,dont know what though

2nd_chance

03-03-2010, 06:06 PM

Hope you're ready to rock n roll by tomorrow!

aftrshok

03-04-2010, 05:30 AM

getting ready to fix something for supper,dont know what though

Hope it was something good!!! :D

Hope you're ready to rock n roll by tomorrow!

Hey it's tomorrow, gonna rock back and bi's today!! :D

Bad.bull

03-04-2010, 05:42 AM

Hope it was something good!!! :D

Hey it's tomorrow, gonna rock back and bi's today!! :D

Smack self in head!! Dam it...I remembered the muscle and fitness magizine, unfortunately, I left it on the counter at home!! ugh!!! :mad:

Rock'n the Back n Bi's today...

Shhhhhhwwwwwwwwwwwwwwing!

2nd_chance

03-04-2010, 06:05 AM

Hey it's tomorrow, gonna rock back and bi's today!! :D

Today's a rest day for me. They're the worst!

aftrshok

03-04-2010, 11:26 AM

2-4-10 Workout: Back & Biceps & Some Racquetball!!
Weightlifting 101 - Week #4

Cardio: Warmup on Treadmill
10 mins. @ 3.0 mph

Stretching, stretching and more stretching

Seated Row:

150 x 8,8,7

Lat Pulldowns:

135 x 8,8,6

Upright Row:

150 x 8,8,8

DB Row:

75's x 8,8,8

DB Curls:

35's x 8,8,8

EZ Barbell Cable Curls:

120 x 8,8,8

DB Concentration Curls:

25's x 8,8,8

Cardio: Racquetball
30 mins.

Had a nice back & biceps workout, just getting primed for the heavy madness that starts next week!!! :D

I'm made sure this time that I had enough carbs so I wouldn't be passing out after racquetball today.

Smack self in head!! Dam it...I remembered the muscle and fitness magizine, unfortunately, I left it on the counter at home!! ugh!!! :mad:

Rock'n the Back n Bi's today...

Shhhhhhwwwwwwwwwwwwwwing!

Go figure....maybe you will remember tomorrow!!!! :D

Today's a rest day for me. They're the worst!

They are bad but sometimes very much needed!!! :D

Bad.bull

03-04-2010, 11:28 AM

150 on upright rows!!!!

.............where you hiding the roidz!!!!!!!!!!!!!!!!!!!!!:)

solid workout!

aftrshok

03-04-2010, 11:35 AM

150 on upright rows!!!!

.............where you hiding the roidz!!!!!!!!!!!!!!!!!!!!!:)

solid workout!

You remember when the doc gave me that prescription for roidz when I hurt my arm....I've been saving them....haha!!! :D

Thanks Dave!!!

2nd_chance

03-04-2010, 11:40 AM

Great workout today. Back and Bi's together.... that'll get your swole on!

tonsti

03-04-2010, 11:50 AM

150 on upright rows!!!!

.............where you hiding the roidz!!!!!!!!!!!!!!!!!!!!!:)

solid workout!x2!!! WTF!

aftrshok

03-04-2010, 02:01 PM

Great workout today. Back and Bi's together.... that'll get your swole on!

Thanks David....definitely had my swole on!!!! :D

x2!!! WTF!

I had plenty more gas in the tank on those....could of jumped them up another 20 lbs but I'm saving that for next week!!!! :D

user94984100999

03-04-2010, 02:56 PM

solid workout my brother!!

aftrshok

03-04-2010, 02:57 PM

solid workout my brother!!

Thanks Man!!!! :D

Mountain_Goat

03-04-2010, 03:22 PM

Nice workout Brian!!! I can't wait for the heavy weight insanity next week! :D

mountainrock

03-04-2010, 03:34 PM

:D impressed! indeed! Now you can't say a "girl" can out lift ya ;) jus say'n

mountainrock

03-04-2010, 03:35 PM

and now.......................... I want my roids back! :mad:

Mountain_Goat

03-04-2010, 03:36 PM

:D impressed! indeed! Now you can't say a "girl" can out lift ya ;) jus say'n

WOOT!

and now.......................... I want my roids back! :mad:

hey....I thought those were mine!!! :confused:

mountainrock

03-04-2010, 03:40 PM

hey....I thought those were mine!!! :confused:

"borrowed" them, i want to be 'big and strong...like goat...'

Bad.bull

03-04-2010, 04:06 PM

"borrowed" them, i want to be 'big and strong...like goat...'

Big and strong, We all want that....but is it really worse the price....:D

Mountain_Goat

03-04-2010, 07:44 PM

Big and strong, We all want that....but is it really worse the price....:D

you know she's joking....right?

user94984100999

03-05-2010, 02:27 AM

waz up my guitar brother??

Bad.bull

03-05-2010, 05:14 AM

you know she's joking....right?

of course!!! :D

good Morning Brian, I didn't forget it this morning...now to get the article scanned in.:)

aftrshok

03-05-2010, 06:28 AM

Nice workout Brian!!! I can't wait for the heavy weight insanity next week! :D

Thanks Goat!!!

I am so stoked about the new routine!!! I can't wait to look back after 5 weeks to see how I've progressed!!

impressed! indeed! Now you can't say a "girl" can out lift ya ;) jus say'n

I finally graduated from the Pink DB's!!! :D

and now.......................... I want my roids back! :mad:

Big and strong, We all want that....but is it really worse the price....:D

you know she's joking....right?

All you all talking about Hemorrhoids again? :eek:

waz up my guitar brother??

Not much, just trying to get in the mood to actually do some work this morning!!!

of course!!! :D

good Morning Brian, I didn't forget it this morning...now to get the article scanned in.:)

Morning Dave, I bet you don't get it scanned!!! HAHA!!!!

tonsti

03-05-2010, 09:23 AM

yo! Have a stellar weekend!And rip it up next week!!

MsTropix_ll

03-05-2010, 11:24 AM

****Official "OBF" 2010 SPECTACULAR SPRING Contest Sign-Up Thread***
Get in before the deadline!

aftrshok

03-05-2010, 11:32 AM

3-5-10 Workout: Legs,Calves Followed By Racquetball
Weightlifting 101 - Week #4

Cardio: Warmup on Treadmill
10 mins. @ 3.5 mph

Stretching, stretching and more stretching

Barbell Squat:

155 x 8

165 x 8

175 x 8

Leg Press:

10 Plates + 100 x 10

12 Plates + 100 x 9

14 Plates + 100 x 7

Leg Extensions:

170 x 10

190 x 8

200 x 7

Seated Leg Curls:

140 x 10

150 x 10

170 x 8

Barbelll Calf Raises:

315 x 10

405 x 10

495 x 8 PR

Leg Press Calf Raises:

10 plates + 100 x 5 (feet parallel)

10 plates + 100 x 5 (toes pointed out)

10 plates + 100 x 5 (toes pointed in)

Repeat for 3x

I didn't realize how much I did on the leg press until I added up the plates while typing this...nice...I haven't done that much in a long time. BB Calf Raises were a PR for me!!! :D

I guess I'm a racquetball addict....I was getting my gym bag and another guy that works out there asked if I wanted to play racquetball and I said sure...can't pass that up.

All the above + 30 mins of racquetball....tomorrow I probably won't be able to walk!!! :D

mountainrock

03-05-2010, 11:43 AM

Not walking FTW!!!! :D

Hey, i think you've been holding out on me...... EPIC, next week, I will "allow" NOTHING less and "expect" even more!!!!!!!!!!!!!!!!!! ;)

aftrshok

03-05-2010, 12:08 PM

Not walking FTW!!!! :D

Hey, i think you've been holding out on me...... EPIC, next week, I will "allow" NOTHING less and "expect" even more!!!!!!!!!!!!!!!!!! ;)

I'll try to remember that "Not Walking FTW!!!" tomorrow when I'm crawling around the walking trail at the park!!! :D

Me holding out on you? NEVER!!!! :D

Bad.bull

03-05-2010, 12:38 PM

Not walking FTW!!!! :D

Hey, i think you've been holding out on me...... EPIC, next week, I will "allow" NOTHING less and "expect" even more!!!!!!!!!!!!!!!!!! ;)

Wow!!! thats pretty harsh there MR!...

Setting the bar...higher.....higher........

want a full report on my desk, first thing in the morning on walking ya hear!! :D

aftrshok

03-05-2010, 12:43 PM

Wow!!! thats pretty harsh there MR!...

Setting the bar...higher.....higher........

want a full report on my desk, first thing in the morning on walking ya hear!! :D

I hope the bar doesn't get higher than I can reach!!!

I'll send you the report if I can get out of bed tomorrow!!! :D

mountainrock

03-05-2010, 12:56 PM

I hope the bar doesn't get higher than I can reach!!!

I'll send you the report if I can get out of bed tomorrow!!! :D

I'll spot ya so you can reach the bar ;)

why would you WANT to get out of bed????? :confused:

mountainrock

03-05-2010, 12:57 PM

I'll spot ya so you can reach the bar ;)

why would you WANT to get out of bed????? :confused:

oh wait, i'll just put a HOT chick just ABOVE the bar, that should do it..... :D

aftrshok

03-05-2010, 01:06 PM

I'll spot ya so you can reach the bar ;)

why would you WANT to get out of bed????? :confused:

Deal!!! :D

I don't know why, I'm really looking forward to sleeping in tomorrow!!

oh wait, i'll just put a HOT chick just ABOVE the bar, that should do it..... :D

That will work!!! :D

That means I will have to revise my lifting routine to include another day for another body part... :eek: :)

mountainrock

03-05-2010, 01:10 PM

That means I will have to revise my lifting routine to include another day for another body part... :eek: :)

EVERY muscle needs a workout!!!!!.................... jus say'n :eek:

aftrshok

03-05-2010, 01:16 PM

EVERY muscle needs a workout!!!!!.................... jus say'n :eek:

Sure does!!!! :D

user94984100999

03-05-2010, 01:50 PM

afternoon my brother

aftrshok

03-05-2010, 02:01 PM

afternoon my brother

How's it going bro? :D

You gonna be doing any shredding on the 6 string this weekend?

Bad.bull

03-05-2010, 03:42 PM

EVERY muscle needs a workout!!!!!.................... jus say'n :eek:

Sure does!!!! :D

Wow....this thread went in the gutter fast...and it wasn't Brians fault this time :o

Mountain_Goat

03-05-2010, 04:38 PM

EVERY muscle needs a workout!!!!!.................... jus say'n :eek:

yeah speaking of which.....it's been a while....just sayin ;)

user94984100999

03-06-2010, 02:40 AM

How's it going bro? :D

You gonna be doing any shredding on the 6 string this weekend?yea we have rehearsals at my house saturday and sunday night,cant wait

2nd_chance

03-06-2010, 03:48 PM

Barbelll Calf Raises:
315 x 10
405 x 10
495 x 8 PR

Leg Press Calf Raises:
10 plates + 100 x 5 (feet parallel)
10 plates + 100 x 5 (toes pointed out)
10 plates + 100 x 5 (toes pointed in)
Repeat for 3x

That's some impressive calf work Brian. Congrats on the PR. How's your calf development?

aftrshok

03-07-2010, 04:56 PM

3-6-10 Workout: Cardio

3.5 miles in about an hour at the walking trail.

3-7-10 Workout: Cardio

3.5 miles in about an hour at the walking trail.

The weather was great this weekend!! :D

That's some impressive calf work Brian. Congrats on the PR. How's your calf development?

Thanks David!!!! Working on calf definition, they are strong but no real defined.

mountainrock

03-08-2010, 06:43 AM

EpIC!!!!!!!!!!!!!!!!!!!!11111111111111111111111111

Oh and good morning :D

aftrshok

03-08-2010, 06:46 AM

Hey!!! :D

Well it's Monday and I feel like crap....got a stupid cold (sore throat, cough, runny nose), it started over the weekend and got worse by last night!! :mad:

2nd_chance

03-08-2010, 06:54 AM

Hey!!! :D

Well it's Monday and I feel like crap....got a stupid cold (sore throat, cough, runny nose), it started over the weekend and got worse by last night!! :mad:

That sux!!! Working out?

Bad.bull

03-08-2010, 07:01 AM

Morning Brian, sorry to hear about the cold... You got any of the sniffling, sneezing, coughing, stuff head so you can sleep medicine called "Mountain Rock"....heard its the best thing to kick your ass!!! :D

aftrshok

03-08-2010, 07:05 AM

That sux!!! Working out?

It does but I must move forward!!!

It's supposed to be Chest and I'm planning on hitting the gym!! :D

It's the start of my new workout and I really want to get this started off right, cold or no cold!!!

Morning Brian, sorry to hear about the cold... You got any of the sniffling, sneezing, coughing, stuff head so you can sleep medicine called "Mountain Rock"....heard its the best thing to kick your ass!!! :D

I'm sure she is around somewhere waiting to kick my ass!!! :D

mountainrock

03-08-2010, 07:26 AM

HERE, colds are NO excuse.... jump on a bike/treadmill, kick the sniffles out and push the weight up.... :D

aftrshok

03-08-2010, 07:37 AM

HERE, colds are NO excuse.... jump on a bike/treadmill, kick the sniffles out and push the weight up.... :D

I did say I was going to lift today didn't I????? :)

Bad.bull

03-08-2010, 07:39 AM

HERE, colds are NO excuse.... jump on a bike/treadmill, kick the sniffles out and push the weight up.... :D

and behind "door no. 3"..............MR ^^^^^^^

mountainrock

03-08-2010, 07:39 AM

I did say I was going to lift today didn't I????? :)

oh ok, *pssst that was for Dave's benefit... don't want him to think I'm (looks around....) "soft"*

aftrshok

03-08-2010, 07:45 AM

oh ok, *pssst that was for Dave's benefit... don't want him to think I'm (looks around....) "soft"*

I think he knows better than that!!!! :D

Mountain_Goat

03-08-2010, 08:12 AM

HERE, colds are NO excuse.... jump on a bike/treadmill, kick the sniffles out and push the weight up.... :D

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

Bad.bull

03-08-2010, 08:16 AM

oh ok, *pssst that was for Dave's benefit... don't want him to think I'm (looks around....) "soft"*

I think he knows better than that!!!! :D

Well I know better, now!!! :D :D :D

aftrshok

03-08-2010, 08:44 AM

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

Hey Goat!!! :D

I'm getting my workout in, check back later to see how it went!!! :D

Well I know better, now!!! :D :D :D

Yep you sure do!!!

And my legs weren't sore from Friday's workout...just thought you would like to know!!! :D

Mountain_Goat

03-08-2010, 08:58 AM

Hey Goat!!! :D

I'm getting my workout in, check back later to see how it went!!! :D

And my legs weren't sore from Friday's workout...just thought you would like to know!!! :D

Legs weren't sore???? Oh man...you better hope MR doesn't see this. :D

aftrshok

03-08-2010, 09:02 AM

Legs weren't sore???? Oh man...you better hope MR doesn't see this. :D

You saw what I did Friday....I just don't get sore....never have!!!! :confused:

Bad.bull

03-08-2010, 09:26 AM

You saw what I did Friday....I just don't get sore....never have!!!! :confused:

Brian "aftrshok"...........

We can rebuild him, make him stronger, more endurance (insert six million dollar man theme song). Make it so he never has DOMS!!!! :D

aftrshok

03-08-2010, 12:10 PM

3-8-10 Workout: Chest
Aftrshok's Body Rebuild - Week #1

Cardio: Treadmill
10 mins. @ 3.0 mph

Stretching, stretching and more stretching

Barbell Incline Press:

165 x 8

175 x 6

185 x 6

195 x 4

Incline DB Flys:

35's x 8

40's x 6

45's x 5

Incline Seated Cable Flys:

40 x 6

50 x 6

60 x 6

Cable Crossovers:

50 x 8

70 x 6

80 x 6

Finishing Exercise: Pec Deck:

120 x 8,8,8

Cardio: Treadmill
45 mins. @ 3.0 mph

Some of these exercises I hadn't done before or in a long time so I had to try and find the weight I need to be using. I don't have it dialed in yet but I will next week.

It wasn't to bad of a workout considering I was hacking, coughing, snoting all over the place...ewwww!!!!

Bad.bull

03-08-2010, 12:21 PM

PYRAMIDS!!!! SAAAAAAAAAAAAAAAAweeet! :D

solid workout Brian...and leaving a bit of yourself behind, so they new you were there....classic!!!

Never done cable incline flies...how'd you like um?

mountainrock

03-08-2010, 12:35 PM

I'm smiling!!!! :D

just think what you could do if you felt good *faint* told you you were holding out on me! ;)

Bad.bull

03-08-2010, 12:42 PM

just think what you could do if you felt good *faint* told you you were holding out on me! ;)

Wait!!!! Brian **faints** also... Is Goat passing out his fainting powder again??? :D

aftrshok

03-08-2010, 12:59 PM

PYRAMIDS!!!! SAAAAAAAAAAAAAAAAweeet! :D

solid workout Brian...and leaving a bit of yourself behind, so they new you were there....classic!!!

Never done cable incline flies...how'd you like um?

Thanks Dave!!! :D

They were different!! It was tough today to do all the cable work...the place was packed!!!!

I'm smiling!!!! :D

just think what you could do if you felt good *faint* told you you were holding out on me! ;)

Hey I'm not holding out....haha!!!! :D

I'll be honest with ya, the way I felt working out and right now...I'm not looking forward to doing legs tomorrow!!!

Wait!!!! Brian **faints** also... Is Goat passing out his fainting powder again??? :D

No, I don't faint, I get blurry vision!!! LOL!!! :D

tonsti

03-08-2010, 02:13 PM

aftrshok

03-08-2010, 02:17 PM

Looks awesome man...bring it on B$!!!!!

Thanks T!!!! :D

Just got a call from home and the family wants to go to the walking trail after I get home....FAWKING A......Looks like I will be getting in 3.5 miles tonight on top of my cardio I did at noon!!!! :D

2nd_chance

03-08-2010, 02:20 PM

Great looking workout Brian. Especially the inclines.

You're gonna kill your new program when you feel better.

aftrshok

03-08-2010, 02:32 PM

Great looking workout Brian. Especially the inclines.

You're gonna kill your new program when you feel better.

Thanks David, I'm getting there on those inclines...slowly but surely!!! :D

That's right, I'm gonna make it my b****!!! :D

2nd_chance

03-08-2010, 02:40 PM

Thanks David, I'm getting there on those inclines...slowly but surely!!! :D

That's right, I'm gonna make it my b****!!! :D

Where do you set your angle?

aftrshok

03-08-2010, 02:44 PM

Where do you set your angle?

I think it was on about 35-40 degrees, The bench isn't marked so I have to just guess. I know it's not 45 degrees and I'm sure it's not 30 degrees....lol!!!

What do you recommend? 30 degrees?

2nd_chance

03-08-2010, 02:53 PM

I think it was on about 35-40 degrees, The bench isn't marked so I have to just guess. I know it's not 45 degrees and I'm sure it's not 30 degrees....lol!!!

What do you recommend? 30 degrees?

30 works well for me with bb. I tried 45 and could never get comfortable. On db's I can go to 45 with no issues. Probably best just to experiment.

aftrshok

03-08-2010, 02:55 PM

30 works well for me with bb. I tried 45 and could never get comfortable. On db's I can go to 45 with no issues. Probably best just to experiment.

I'll try it on the 30 degree mark next week, that was in the back of my mind when I was setting it today. I'm probably like you, I would be more comfortable with it lower.

Thanks for the suggestion David!!! :D

Mountain_Goat

03-08-2010, 02:56 PM

Nice damn workout Brian! especially not feeling 100%. High Five Brutha!

aftrshok

03-08-2010, 02:58 PM

Nice damn workout Brian! especially not feeling 100%. High Five Brutha!

Thanks Goat...slap hands, slap hands..(waterboy)!!! :D

Heading out to do 3.5 miles of walking!!! :)

Bad.bull

03-08-2010, 03:27 PM

Heading out to do 3.5 miles of walking!!! :)

Just can't stop a man on a mission!!!

aftrshok

03-09-2010, 06:18 AM

3-8-10 Workout: Yesterday, Cardio After Work

3.5 miles at the walking trail. Let me just say by the time I got done my legs were tired.

Just can't stop a man on a mission!!!

That's right Dave!!! :D

tonsti

03-09-2010, 09:32 AM

Wwwaassssssuuuuupppp!!!!!!

aftrshok

03-09-2010, 09:37 AM

Wwwaassssssuuuuupppp!!!!!!

Just getting ready to take me and my cold to the gym for some shoulder work and cardio!!! :D

Mountain_Goat

03-09-2010, 09:46 AM

Just getting ready to take me and my cold to the gym for some shoulder work and cardio!!! :D
Get Some!!!!!!!!!!!!!!!

:D

aftrshok

03-09-2010, 11:32 AM

3-9-10 Workout: Shoulders
Aftrshok's Body Rebuild - Week #1

Cardio: Treadmill
10 mins. @ 3.0 mph

Stretching, stretching and more stretching

Seated DB Shoulder Press:

40's x 8

50's x 6

55's x 6

60's x 5

DB Side Laterals:

25's x 6

30's x 6

35's x 4

Front DB Raise:

20's x 6

25's x 6

30's x 3

Seated Bent Over Rear DB Raise:

30's x 6

35's x 5

40's x 4

Cardio: Treadmill
45 mins. @ 3.0 mph

Same as yesterday, I had to guess on where to start wise and I picked the right weight the first time. Theses exercises are a little hard on my right arm/wrist but I stretch the crap out of it before, during and after that it doesn't bother me too much. The Front DB Raises bothered my left shoulder a bit but nothing I can't deal with.

The cardio after wards really opened my nose, felt great to breath out of my nose for once. :D

Get Some!!!!!!!!!!!!!!!

:D

Oh, I got some alright!!!! :D

blsmith

03-09-2010, 11:35 AM

Very nice Brian! What are your goals for the end of this series?

Bad.bull

03-09-2010, 12:05 PM

Strong ASS shoulder presses!!! You know I was feeling good about my 70's on bench yesterday, till I read your workout :mad: ..........kidding! :)

Kick ass job for a sick boiiy!

2nd_chance

03-09-2010, 12:42 PM

Seated DB Shoulder Press:
40's x 8
50's x 6
55's x 6
60's x 5

Nice looking presses Brian. I really like your rep ranges. Were you repping to failure?

aftrshok

03-09-2010, 12:54 PM

Very nice Brian! What are your goals for the end of this series?

Thanks Brian!!!

My goals are to continue shedding the fat and add some lean muscle mass. :D

Strong ASS shoulder presses!!! You know I was feeling good about my 70's on bench yesterday, till I read your workout :mad: ..........kidding! :)

Kick ass job for a sick boiiy!

LOL!!! :D

I might be taking the day off work tomorrow, feeling pretty crappy right now.

Nice looking presses Brian. I really like your rep ranges. Were you repping to failure?

Thanks David!!! :D

I'm trying to keep the weight where I can't do more than 6 reps and no less than 3, on the sets that I do 6 reps I haven't hit failure at 6 reps but on the sets with less than 6 reps I have hit failure. It's gonna take me a couple of weeks to get my weights dialed in but I think I have a pretty good start.

Does that make sense?

Mountain_Goat

03-09-2010, 01:54 PM

Oh, I got some alright!!!! :D

yes sir you did!

aftrshok

03-09-2010, 02:02 PM

yes sir you did!

Thanks Goat, just trying to do the best I can!! :D

user94984100999

03-09-2010, 02:20 PM

3-9-10 Workout: Shoulders
Aftrshok's Body Rebuild - Week #1

Cardio: Treadmill
10 mins. @ 3.0 mph

Stretching, stretching and more stretching

Seated DB Shoulder Press:

40's x 8

50's x 6

55's x 6

60's x 5

DB Side Laterals:

25's x 6

30's x 6

35's x 4

Front DB Raise:

20's x 6

25's x 6

30's x 3

Seated Bent Over Rear DB Raise:

30's x 6

35's x 5

40's x 4

Cardio: Treadmill
45 mins. @ 3.0 mph

Same as yesterday, I had to guess on where to start wise and I picked the right weight the first time. Theses exercises are a little hard on my right arm/wrist but I stretch the crap out of it before, during and after that it doesn't bother me too much. The Front DB Raises bothered my left shoulder a bit but nothing I can't deal with.

The cardio after wards really opened my nose, felt great to breath out of my nose for once. :D

Oh, I got some alright!!!! :Dvery,very nice session my friend indeed

Mountain_Goat

03-09-2010, 02:20 PM

Thanks Goat, just trying to do the best I can!! :D

You done good...:D

aftrshok

03-09-2010, 02:25 PM

very,very nice session my friend indeed

Gotta get strong so I can get me a Les Paul!!! LOL!!! :D

Thanks Joey!!!

You done good...:D

I appreciate it!!! :D

mountainrock

03-10-2010, 05:20 AM

Good Morning.....how ya feeling????

Bad.bull

03-10-2010, 05:29 AM

Good Morning.....how ya feeling????

this^^^^^^

aftrshok

03-10-2010, 05:53 AM

Good Morning.....how ya feeling????

this^^^^^^

Good Morning you two!!! :D

Unfortunately I feel worse today than I have since my cold started. :(

Bad.bull

03-10-2010, 05:54 AM

Good Morning you two!!! :D

Unfortunately I feel worse today than I have since my cold started. :(

Get home, drink some chicken soup, and get better. Your not doing yourself any good at work!....

tonsti

03-10-2010, 09:31 AM

Good Morning you two!!! :D

Unfortunately I feel worse today than I have since my cold started. :(
take 2 ts of pb and call me in the morning!

aftrshok

03-10-2010, 09:36 AM

Get home, drink some chicken soup, and get better. Your not doing yourself any good at work!....

I'll probably cut the day short but I may do some cardio later!!!

take 2 ts of pb and call me in the morning!

I might just do that!!! :D

2nd_chance

03-10-2010, 11:06 AM

Get better!

aftrshok

03-10-2010, 11:07 AM

Get better!

Thanks David!!! :D

aftrshok

03-11-2010, 06:20 AM

Yesterday afternoon I decided to go home from work early, I did but I didn't rest much. I went on a 10 mile bike ride. :D

Feeling better today!!! :D

blsmith

03-11-2010, 06:24 AM

Yesterday afternoon I decided to go home from work early, I did but I didn't rest much. I went on a 10 mile bike ride. :D

Feeling better today!!! :D

No better way to feel better I say! ;)

Good morning Brian!

Bad.bull

03-11-2010, 06:32 AM

Morning Bro, Glad your feeling better... I think I know where your virus went too :mad: :D

aftrshok

03-11-2010, 12:35 PM

No better way to feel better I say! ;)

Good morning Brian!

That's right!!! :D

Afternoon Brian!!! :)

Morning Bro, Glad your feeling better... I think I know where your virus went too :mad: :D

Thanks Dave!!! :D

Yeah it went straight to your work computer....baaahahahahaha!!!!! :D

Mountain_Goat

03-11-2010, 01:24 PM

What's going on in here????

2nd_chance

03-11-2010, 01:31 PM

Yesterday afternoon I decided to go home from work early, I did but I didn't rest much. I went on a 10 mile bike ride. :D

Feeling better today!!! :D

LOL... Hope you didn't pass any of your coworkers on the road!

aftrshok

03-11-2010, 01:38 PM

What's going on in here????

Just getting over my cold!!!!

I almost feel like I'm back to normal!!! :D

LOL... Hope you didn't pass any of your coworkers on the road!

I didn't, I don't think they even knew I went home sick. I just signed out "Out of the office". We can pretty much come and go when we want around here. Some people get here at 8:15 all the time and leave early and nothing is said. As long as work is getting done they don't care.

mountainrock

03-11-2010, 02:12 PM

Just getting over my cold!!!!

I almost feel like I'm back to normal!!! :D

I didn't, I don't think they even knew I went home sick. I just signed out "Out of the office". We can pretty much come and go when we want around here. Some people get here at 8:15 all the time and leave early and nothing is said. As long as work is getting done they don't care.

Did i miss the work getting done in here?????

aftrshok

03-11-2010, 02:24 PM

Did i miss the work getting done in here?????

No you didn't miss it, I decided to take one more day off of the weights and get me some cardio on the bike in just a little bit.

aftrshok

03-12-2010, 06:27 AM

Yesterdays workout: Another 10 mile bike ride and boy were my quads on fire!!!! :D

Today I will be doing Bi's & Tri's (that's Biceps and Triceps for you people that have your mind in the gutter most of the time.)!!!! :D

Bad.bull

03-12-2010, 06:32 AM

Yesterdays workout: Another 10 mile bike ride and boy were my quads on fire!!!! :D

And the knee, hows that going??? could have worse ya know... :D

Morning bro!

aftrshok

03-12-2010, 06:34 AM

And the knee, hows that going??? could have worse ya know... :D

Morning bro!

The knee is fine today!! :D

Morning Dave!!!

Bad.bull

03-12-2010, 06:48 AM

The knee is fine today!! :D

Thank Goodness you dont need your knee to do arms ...lol :D

aftrshok

03-12-2010, 06:50 AM

Thank Goodness you dont need your knee to do arms ...lol :D

No kidding!!!! :D

Mountain_Goat

03-12-2010, 07:33 AM

aftrshok

03-12-2010, 07:40 AM

Holy crap!!! Going to the gym??? Really? hahaha....

Kill it without killing yourself. :D

Yeah I know, I was shocked this morning when I told myself it's time to get back to the gym. My energy levels are back up so it's time to get my swole on!!! :D

2nd_chance

03-12-2010, 07:41 AM

Have a strong workout Brian

blsmith

03-12-2010, 07:44 AM

Have a great workout Bri! Give that iron hell, HELL I SAY!

aftrshok

03-12-2010, 07:44 AM

Have a strong workout Brian

Thanks David, I'll give it all I've got!!! :D

aftrshok

03-12-2010, 11:24 AM

3-12-10 Workout: Tri's & Bi's
Aftrshok's Body Rebuild - Week #1

Cardio: Treadmill
10 mins. @ 3.5 mph

Stretching, stretching and more stretching

Close Grip Bench Press:

205 x 6

225 x 6

245 x 5

Seated Overhead Tricep Extension: Machine

110 x 6

120 x 5

130 x 5

Weighted Dips:

BW+25 x 6

BW+25 x 6

BW+25 x 5

Skull Crushers:

70 x 6

80 x 5

90 x 4

Tricep Pressdowns:

160 x 6

170 x 5

180 x 5

1 Arm Preacher DB Curls:

35's x 6

40's x 5

45's x 4

EZ Bar Cable Curls:

130 x 6

140 x 6

150 x 5

Incline DB Curls:

30's x 6

35's x 4

35's x 3

1 Arm Standing Cable Curls:

60 x 6

70 x 5

70 x 3

Seated Machine Preacher Curls:

60 x 6

70 x 4

80 x 3

Got my swole on!!!! Can't move my arms right now.....ughhhh!!! :D

Bad.bull

03-12-2010, 11:29 AM

Yep....its back aright!!! Your strength has def. come back nice workout....no worries about your arms not moving...by morning you won't feel a thing........dam it! :D

aftrshok

03-12-2010, 11:59 AM

Yep....its back aright!!! Your strength has def. come back nice workout....no worries about your arms not moving...by morning you won't feel a thing........dam it! :D

Yeah it has come back!!! :D

Thanks David and you're right, I won't feel it tomorrow!!! :D

user94984100999

03-12-2010, 01:50 PM

aftrshok

03-12-2010, 01:52 PM

very very strong Brian!!!awesome workouts,your arms gotta be sore lol

Thanks Joey!!! :)

No, there just tired right now. :D

user94984100999

03-12-2010, 01:53 PM

Thanks Joey!!! :)

No, there just tired right now. :D

mine are for sure....but not to tired to play my geetar lol

aftrshok

03-12-2010, 01:55 PM

mine are for sure....but not to tired to play my geetar lol

Speaking of, I gotta practice tomorrow!!! :D

user94984100999

03-12-2010, 01:57 PM

Speaking of, I gotta practice tomorrow!!! :Di hear ya man,i gotta change and clean up all o f mine sometime this weekend

aftrshok

03-12-2010, 01:58 PM

i hear ya man,i gotta change and clean up all o f mine sometime this weekend

I finally got my intonation sorted last weekend. :D

user94984100999

03-12-2010, 02:00 PM

I finally got my intonation sorted last weekend. :Dman thats cool,what was the problem?

aftrshok

03-12-2010, 02:03 PM

man thats cool,what was the problem?

Not really sure, I lowered the action some and adjusted the saddles and it's as close as I'm gonna get it!!!

So what have you been playing lately? (music wise or group)

user94984100999

03-12-2010, 02:04 PM

Not really sure, I lowered the action some and adjusted the saddles and it's as close as I'm gonna get it!!!

So what have you been playing lately? (music wise or group)just brushing up on some pantera and some ozzy stuff we used to do along time ago mainly,what about you?

aftrshok

03-12-2010, 02:08 PM

just brushing up on some pantera and some ozzy stuff we used to do along time ago mainly,what about you?

What era of Ozzy material do you like playing the most, Randy, Jake, Zakk?

I never played much of Zakk's but played a lot of the other two.

Mostly the Praise band stuff but I also will play some Judas Priest, Dio or whatever else I can remember how to play.

I was going through my closet the other night and came across a stack of Guitar For The Practicing Musician that I had. They started at 1984 and went to 1993. It was funny seeing a pic of Zakk when he just started with Ozzy...he was really skinny then.

2nd_chance

03-12-2010, 03:21 PM

Close Grip Bench Press:[/center]

205 x 6

225 x 6
[center]245 x 5

Dem's some big CGs Brian. How do they compare in weight to your regular bench?

aftrshok

03-13-2010, 11:51 AM

Dem's some big CGs Brian. How do they compare in weight to your regular bench?

Looking back at my numbers in August they are pretty close to each other at that time. I suspect they are pretty close to each other now too. I've just gotten back to where my strength was before my 5 month lay off.

user94984100999

03-15-2010, 03:46 AM

What era of Ozzy material do you like playing the most, Randy, Jake, Zakk?

I never played much of Zakk's but played a lot of the other two.

Mostly the Praise band stuff but I also will play some Judas Priest, Dio or whatever else I can remember how to play.

I was going through my closet the other night and came across a stack of Guitar For The Practicing Musician that I had. They started at 1984 and went to 1993. It was funny seeing a pic of Zakk when he just started with Ozzy...he was really skinny then.i like the zakk era the best i guess,its more of my style of playing,and loving some dio as well:D........yea zakk was very skinny back then lol,hes a beast now lol

aftrshok

03-15-2010, 06:19 AM

i like the zakk era the best i guess,its more of my style of playing,and loving some dio as well:D........yea zakk was very skinny back then lol,hes a beast now lol

I liked the Jake E. Lee era......yeah Zakk is a beast now!!! :D

Bad.bull

03-15-2010, 06:38 AM

Morning Mr. "welcome to the gun show" dude!!!! :D

aftrshok

03-15-2010, 06:39 AM

Morning Mr. "welcome to the gun show" dude!!!! :D

What's up Dave!!! :D

Firepower.....LOL!!! :D

Bad.bull

03-15-2010, 06:42 AM

What's up Dave!!! :D

Firepower.....LOL!!! :D

just get me that crane to lift my arms!.....

aftrshok

03-15-2010, 06:44 AM

just get me that crane to lift my arms!.....

Hahahaha!!!! :D

That bad huh???

Bad.bull

03-15-2010, 06:52 AM

Hahahaha!!!! :D

That bad huh???

Guess this is what happens when you graduate from pink dumbbells!...:eek:

aftrshok

03-15-2010, 06:57 AM

Guess this is what happens when you graduate from pink dumbbells!...:eek:

For some people it does!!! :D

Mountain_Goat

03-15-2010, 08:04 AM

What's going on in here?

aftrshok

03-15-2010, 08:11 AM

What's going on in here?

A little of this and a little of that and a chest workout at noon!!! :D

aftrshok

03-15-2010, 11:33 AM

3-15-10 Workout: Chest
Aftrshok's Body Rebuild - Week #2

Cardio: Treadmill
10 mins. @ 3.5 mph

Stretching, stretching and more stretching

Barbell Incline Press:

185 x 6

195 x 6

205 x 5

215 x 4 PR

Incline DB Bench Press:

45's x 8

50's x 6

50's x 6

Incline DB Flys:

40's x 6

45's x 5

45's x 4

Cable Crossovers:

70 x 6

80 x 5

80 x 4

Finishing Exercise: Pec Deck:

130 x 8,8,8

Cardio: Treadmill
45 mins. @ 3.0 mph

Got me a PR on Incline Bench, that's the most I have ever done!!! :D

Chest was fried by the time I got to the Cable Crossovers so I didn't go up in weight on it this week. :(

Bad.bull

03-15-2010, 12:12 PM

GREAT JOB ON THE INCLINES!!!!! I know how it feels, makes the rest of the day, tolerable :D

Im sending some soreness your way, Im tired of it already!!!..lol

blsmith

03-15-2010, 12:24 PM

Very nice Brian! Hope to do as good with my lower body tonight

aftrshok

03-15-2010, 12:31 PM

GREAT JOB ON THE INCLINES!!!!! I know how it feels, makes the rest of the day, tolerable :D

Im sending some soreness your way, Im tired of it already!!!..lol

Thanks Dave, it felt great to get that PR!! :D

I'm about back to getting PR's more often now. I have to go back to my old log and look and my numbers from 6 months ago and so I will know if I get a PR or not. I know this one was, before I never did over 200.

Send them on over, I won't feel it anyway!!! :D

Very nice Brian! Hope to do as good with my lower body tonight

Thanks Brian!!! :D

I know you will!!! :D

blsmith

03-15-2010, 12:45 PM

Thanks Brian!!! :D

I know you will!!! :D

Okay! Cuz you said so! ;)

aftrshok

03-15-2010, 01:11 PM

Okay! Cuz you said so! ;)

That's the right attitude to have!!! :D

blsmith

03-15-2010, 01:13 PM

That's the right attitude to have!!! :D

So you think some max outs on the leg press today. 900 for 4 full sets?

2nd_chance

03-15-2010, 01:24 PM

Barbell Incline Press:
185 x 6
195 x 6
205 x 5
215 x 4 PR

Congrats on the PR Brian. You're just shy of 4 plates. Great work.

aftrshok

03-15-2010, 01:31 PM

Congrats on the PR Brian. You're just shy of 4 plates. Great work.

Thanks David!!! :D

I had 4 plates per side on there...oh...never mind...different kind of plates!!!! LOL!!!! :D

Next week it will be 4 plates.....I will get 225!!! :D

user94984100999

03-15-2010, 01:46 PM

congrats on the PR man!!!\m/!!

mountainrock

03-15-2010, 01:51 PM

PR'n, now THAT'S the stuff!!!! :D :D :D

aftrshok

03-15-2010, 02:03 PM

congrats on the PR man!!!\m/!!

Thanks Joey!!!! :D

PR'n, now THAT'S the stuff!!!! :D :D :D

Yes it is!!! :D

user94984100999

03-15-2010, 02:05 PM

you are rockin my brother!!

aftrshok

03-15-2010, 02:07 PM

you are rockin my brother!!

Thanks man, just trying to keep my focus this time!!! :D

user94984100999

03-15-2010, 02:09 PM

Thanks man, just trying to keep my focus this time!!! :D

thats something i gotta keep doing to man

aftrshok

03-15-2010, 02:11 PM

thats something i gotta keep doing to man

We all know how tough it can be from time to time. Life get's in the way and other priorities rise to the top. Just keep plugging away is all we can do until things get easier.

user94984100999

03-15-2010, 02:13 PM

We all know how tough it can be from time to time. Life get's in the way and other priorities rise to the top. Just keep plugging away is all we can do until things get easier.you hit the nail on the head bro