Aftrshok's Rise From The Ashes

[aftrshok]

Oh Hell Yeah!!!!!

Nice numbers on these Brutha!

Thanks Goat!!! :D

I'm really happy how they are progressing!!!!

[2nd_chance]

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

Lol... Next week. I marked it down. :)

[aftrshok]

Lol... Next week. I marked it down. :)

Oh great.....he marked it down...now I have to do it....LOL!!!! :D

[2nd_chance]

Oh great.....he marked it down...now I have to do it....LOL!!!! :D

The pressure is building :)

[aftrshok]

The pressure is building :)

I got this!!!! :D

It's not pressure until we start talking about 250!!! :eek:

[aftrshok]

3-16-10 Workout: Shoulders
Aftrshok's Body Rebuild - Week #2




Cardio: Treadmill
10 mins. @ 3.5 mph

Stretching, stretching and more stretching



Seated DB Shoulder Press:

50's x 6

55's x 6

60's x 5

60's x 4

DB Side Laterals:

30's x 6

35's x 5

40's x 3

Front Raise w/Plate:

35 lb plate x 6

45 lb plate x 6

45 lb plate x 6

Seated Bent Over Rear DB Raise:

35's x 6

40's x 5

45's x 4



Cardio: Treadmill
45 mins. @ 3.0 mph

Some things went up some stayed the same....my left shoulder was bothering me a little bit. Might have to change out some of these for something else???

Couldn't get past the 60's on the DB Press!!! :mad:

Overall I was still happy with my workout...could of it been better? Yes!!!

[2nd_chance]

Seated DB Shoulder Press:[/center]

50's x 6

55's x 6

60's x 5
[center]60's x 4

Couldn't get past the 60's on the DB Press!!! :mad:



Good work on the presses Brian. 65s soon.

[Bad.bull]

pretty intense workout there bro...one question..

Where'd all the check marks go???

Happy Brian-check???

[blsmith]

Wow that lat raises are sick. I can barely get 20s up! Awesome man!

[aftrshok]

Good work on the presses Brian. 65s soon.

Thanks David!!!

Those 65's are gonna be mine before you know it!!! :D


pretty intense workout there bro...one question..

Where'd all the check marks go???

Happy Brian-check???

Thanks Dave!!!

I decided to do away with them since it's a new beginning for me!! :D


Wow that lat raises are sick. I can barely get 20s up! Awesome man!

It was tough for sure!!! :D

[tonsti]

damn its still great to see you lifting again!!!Have a good night gangster!

[aftrshok]

3-16-10 Workout: Shoulders
Aftrshok's Body Rebuild - Week #2




Cardio: Treadmill
10 mins. @ 3.5 mph

Stretching, stretching and more stretching



Seated DB Shoulder Press:

50's x 6

55's x 6

60's x 5

60's x 4

DB Side Laterals:

30's x 6

35's x 5

40's x 3

Front Raise w/Plate:

35 lb plate x 6

45 lb plate x 6

45 lb plate x 6

Seated Bent Over Rear DB Raise:

35's x 6

40's x 5

45's x 4



Cardio: Treadmill
45 mins. @ 3.0 mph

Some things went up some stayed the same....my left shoulder was bothering me a little bit. Might have to change out some of these for something else???

Couldn't get past the 60's on the DB Press!!! :mad:

Overall I was still happy with my workout...could of it been better? Yes!!!


Bump!!!!


damn its still great to see you lifting again!!!Have a good night gangster!

Thanks T.....it feels great to be back at it!!! :D

You too!!!! :D

[aftrshok]

3-17-10 Workout: Back
Aftrshok's Body Rebuild - Week #2




Cardio: Treadmill
10 mins. @ 3.5 mph

Stretching, stretching and more stretching



T-Bar Rows:

2 plates x 6

3 plates x 5

3 plates + 10 x 4

DB Rows:

90's x 6

95's x 6

95's x 5 PR

Barbell Shrugs:

225 x 6

275 x 6

295 x 6

305 x 5

Seated Cable Rows:

160 x 6

180 x 6

195 x 4 PR

Finishing Exercise: Back Extensions:

10,10,10


Cardio: Treadmill
45 mins. @ 3.0 mph

Hit a couple more PR's today, traps and back are on fire right now!!! :D

[blsmith]

DAYUMMM!!!!! All I am seeing is beastly numbers all over the place! Very nice Bri! :D

[Bad.bull]

DB Rows:

90's x 6

95's x 6

95's x 5 PR



Now that is really impressive, almost animalistic :D

to bring back an old saying "do the work son" and it was done! :eek:

[mountainrock]

Now that is really impressive, almost animalistic :D

to bring back an old saying "do the work son" and it was done! :eek:

He didn't want a "girl" showing him up ;) ;)

[Bad.bull]

He didn't want a "girl" showing him up ;) ;)

Thats my job!!! being shown up that is.......:mad: ;)

[aftrshok]

DAYUMMM!!!!! All I am seeing is beastly numbers all over the place! Very nice Bri! :D

Thanks Brian....I'm feeling that workout right now!!!! :D


Now that is really impressive, almost animalistic

to bring back an old saying "do the work son" and it was done! :eek:

Oh crap...you had to bring back that old saying.....ugghhhh!!!! :D


He didn't want a "girl" showing him up ;)

Ummm....no I didn't but I think you got me on one of the other exercises!!!! :eek:


Thats my job!!! being shown up that is.......:mad:

LMAO!!! :D

[Mountain_Goat]

Hey Brutha! Nice job....that was some heavy ****!!!! :D

[aftrshok]

Hey Brutha! Nice job....that was some heavy ****!!!! :D

Thanks Goat but as someone pointed out (I'm sure you know who I am talking about) I could of done more on the T-bar. I'll do better next time!!! :D

[2nd_chance]

T-Bar Rows:[/center]

2 plates x 6

3 plates x 5

3 plates + 10 x 4

DB Rows:

90's x 6

95's x 6
[center]95's x 5 PR

Strong rowing Brian. How's your MMC with Back work?

[aftrshok]

Strong rowing Brian. How's your MMC with Back work?

Thanks David!!! :D

I would say my MMC was pretty darn good cause I was feeling it big time and still am!!! :D

[tonsti]

3-17-10 Workout: Back
Aftrshok's Body Rebuild - Week #2




Cardio: Treadmill
10 mins. @ 3.5 mph

Stretching, stretching and more stretching



T-Bar Rows:

2 plates x 6

3 plates x 5

3 plates + 10 x 4

DB Rows:

90's x 6

95's x 6

95's x 5 PR

Barbell Shrugs:

225 x 6

275 x 6

295 x 6

305 x 5

Seated Cable Rows:

160 x 6

180 x 6

195 x 4 PR

Finishing Exercise: Back Extensions:

10,10,10


Cardio: Treadmill
45 mins. @ 3.0 mph

Hit a couple more PR's today, traps and back are on fire right now!!! :D
Brians in to win bitches!

[aftrshok]

Brians in to win bitches!

You got that right T!!!! :D

[Bad.bull]

Morning Brian, whats on tap for today?

[aftrshok]

Morning Brian, whats on tap for today?

Hitting the legs today!!! :D

[mountainrock]

morning.....mmmm legs..... :D

[aftrshok]

morning.....mmmm legs..... :D

Hey MR!!!! :D

[2nd_chance]

You got that right T!!!! :D

Destroy them!!!

[aftrshok]

Destroy them!!!

Hey David!!!! :D

I will!!!!!

[aftrshok]

3-18-10 Workout: Legs & Calves
Aftrshok's Body Rebuild - Week #2




Cardio: Warmup on Treadmill
10 mins. @ 3.5 mph

Stretching, stretching and more stretching


Barbell Squat:

175 x 6

185 x 6

195 x 5

Leg Press:

12 Plates + 100 x 8

14 Plates + 100 x 6

16 Plates + 100 x 5 PR

Leg Extensions:

200 x 6

215 x 5

230 x 4 PR

Seated Leg Curls:

170 x 6

185 x 6

195 x 5 PR

Barbelll Calf Raises:

455 x 10

495 x 6

545 x 5 PR

Leg Press Calf Raises: PR on this too!!!

12 plates + 100 x 5 (feet parallel)

12 plates + 100 x 5 (toes pointed out)

12 plates + 100 x 5 (toes pointed in)

Repeat for 3x


Cardio: Treadmill
30 mins. @ 3.0 mph


I freaking rocked me out some PR's today....legs are fried!!! :D

[blsmith]

Right on bro! Way to hit those legs.

[tonsti]

3-18-10 Workout: Legs & Calves
Aftrshok's Body Rebuild - Week #2




Cardio: Warmup on Treadmill
10 mins. @ 3.5 mph

Stretching, stretching and more stretching


Barbell Squat:

175 x 6

185 x 6

195 x 5

Leg Press:

12 Plates + 100 x 8

14 Plates + 100 x 6

16 Plates + 100 x 5 PR

Leg Extensions:

200 x 6

215 x 5

230 x 4 PR

Seated Leg Curls:

170 x 6

185 x 6

195 x 5 PR

Barbelll Calf Raises:

455 x 10

495 x 6

545 x 5 PR

Leg Press Calf Raises: PR on this too!!!

12 plates + 100 x 5 (feet parallel)

12 plates + 100 x 5 (toes pointed out)

12 plates + 100 x 5 (toes pointed in)

Repeat for 3x


Cardio: Treadmill
30 mins. @ 3.0 mph


I freaking rocked me out some PR's today....legs are fried!!! :D

great stuff my gangly gangster!

[Bad.bull]

Lookie at all dem PR's!!! Hell of a workout!

Who put da roidz in Brians milkshake :eek:

[aftrshok]

Right on bro! Way to hit those legs.

Thanks Brian!!!

My legs are just a little on the tired side right now...haha!!


great stuff my gangly gangster!

Thanks Grandmaster T!!! Represent!!! :D


Lookie at all dem PR's!!! Hell of a workout!

Who put da roidz in Brians milkshake :eek:

I don't know who did but I want another milkshake!!!! :D

[mountainrock]

I'll challange you to a game of rackett ball NOW!!! :D

[user94984100999]

morning big brother!!

[aftrshok]

I'll challange you to a game of rackett ball NOW!!! :D

I should have taken you up on that offer!!!! :D


morning big brother!!

Waz up big man!!! :D

[user94984100999]

I should have taken you up on that offer!!!! :D



Waz up big man!!! :Dman not to much,getting ready to hit the gym today

[aftrshok]

man not to much,getting ready to hit the gym today

Cool!!!

I'm getting ready to hit the barber shop...lol!!!

[aftrshok]

3-19-10 Workout: Racquetball then Tri's & Bi's
Aftrshok's Body Rebuild - Week #2




Cardio: Racquetball
45 mins

Stretching, stretching and more stretching



Close Grip Bench Press:

240 x 6

250 x 5

255 x 5 PR

Seated Overhead Tricep Extension: Machine

130 x 6

140 x 6

150 x 6 PR

Weighted Dips:

BW+30 x 6

BW+30 x 6

BW+40 x 5 PR

Skull Crushers:

80 x 6

85 x 4

85 x 3

Tricep Pressdowns:

170 x 6

180 x 5

190 x 4

1 Arm Preacher DB Curls:

40's x 6

40's x 4

40's x 3

EZ Bar Cable Curls:

140 x 6

150 x 5

160 x 3 PR

Incline DB Curls:

35's x 6

35's x 4

35's x 3

1 Arm Standing Cable Curls:

70 x 6

70 x 4

70 x 3 PR

Seated Machine Preacher Curls:

70 x 6

80 x 4

80 x 3 PR

Note to self...say NO next time someone wants you to play racquetball before you lift...we played cut-throat (3 players) and it wore me out. I really didn't think I would have the energy to lift. I really wanted to quit when I got done with Triceps but I dug down deep and finished.

Now I'm hungry and tired but get to go do more cardio after work...yeah.... :D

[mountainrock]

im not worthy....

[2nd_chance]

Brian, great job on all those PRs. Especially after RB.

The CGBP really stands out.

[aftrshok]

im not worthy....

Yes you are!!! :D


Brian, great job on all those PRs. Especially after RB.

The CGBP really stands out.

I was really worried about the CGBP....I had just walked up from playing RB and warmed up with some lighter sets on CGBP and after I got under the bar and did 1 rep of 240 I thought oh s*** I'm not gonna get but a few reps at 240 then I flipped the switch and went into a whole different zone. :D

[mountainrock]

loving it....

How bout i challange you to a game of RB now???........NOW.....???? how bout now????


hehe.....


PROUD PROUD PROUD..... um your hand is gunna hurt....ICE ICE BABY :D

[rockeo]

hey hey bry-guy, Greetings :D
whoa Racquetball (havent played in awile) cool deal broseph & 6 PR's fun fun - keep it flowin and flowin ... and enjoy ur weekend :cool:

[Bad.bull]

hey hey bry-guy, Greetings :D
whoa Racquetball (havent played in awile) cool deal broseph & 6 PR's fun fun - keep it flowin and flowin ... and enjoy ur weekend :cool:

I could see this guy ^^^ throwing a Raquet ball out of a plain, then trying to hit it as he's falling to the ground :rolleyes:

Great looking workout, what is your rest time between sets? 2 mins????

[aftrshok]

loving it....

How bout i challange you to a game of RB now???........NOW.....???? how bout now????


hehe.....


PROUD PROUD PROUD..... um your hand is gunna hurt....ICE ICE BABY :D

I could play again!!!! Let's Go!!! :D

Yeah my right wrist is hurting right now...gotta find the ice at work!!


hey hey bry-guy, Greetings :D
whoa Racquetball (havent played in awile) cool deal broseph & 6 PR's fun fun - keep it flowin and flowin ... and enjoy ur weekend :cool:

What's up Rock?

Glad to see you back around here!!! :D



I could see this guy ^^^ throwing a Raquet ball out of a plain, then trying to hit it as he's falling to the ground :rolleyes:

Great looking workout, what is your rest time between sets? 2 mins????

So could I!!!

My rest time is 30 secs to 1 min.

[rockeo]

I could see this guy ^^^ throwing a Raquet ball out of a plain, then trying to hit it as he's falling to the ground :rolleyes:

Great looking workout, what is your rest time between sets? 2 mins????

bwhahaha shhh dont give him (self) ideas ;) how goesy man :D


I could play again!!!! Let's Go!!! :D

Yeah my right wrist is hurting right now...gotta find the ice at work!!



What's up Rock?

Glad to see you back around here!!! :D




So could I!!!

My rest time is 30 secs to 1 min.

thanx man - its pizza day ftw :D runns around & bam right into the door lol :p
peace brutha !

[tonsti]

very productive workout Brian.make the best of your weekend!

[aftrshok]

very productive workout Brian.make the best of your weekend!

It was very productive and tiring...haha!! :D

Thanks man, you too!!!

[user94984100999]

awesome PR's my brother!!!!! esp after playing rball!!!you rock man\m/

[aftrshok]

awesome PR's my brother!!!!! esp after playing rball!!!you rock man\m/

Thanks Joey!!!! :D

I'm gonna roll later......

[user94984100999]

Thanks Joey!!!! :D

I'm gonna roll later......

whats your plans this weekend?

[aftrshok]

whats your plans this weekend?

Not much...the weather is gonna turn nasty tomorrow with rain/thunder and then Sunday a chance of snow.....nothing like southeast missouri weather.....grrrrrr!!!

How about you?

[user94984100999]

Not much...the weather is gonna turn nasty tomorrow with rain/thunder and then Sunday a chance of snow.....nothing like southeast missouri weather.....grrrrrr!!!

How about you?workout in the morning and then probably work the rest of the day if the rain holds off

[aftrshok]

workout in the morning and then probably work the rest of the day if the rain holds off

Don't know which sounds better your weekend or mine....let's see...you're working out, I'm going to the eye doctor....ummmmm....I'll take going to workout instead but not working the rest of the day. :D

[user94984100999]

Don't know which sounds better your weekend or mine....let's see...you're working out, I'm going to the eye doctor....ummmmm....I'll take going to workout instead but not working the rest of the day. :Dman i know,when spring comes around,im a busy mfer lol

[aftrshok]

man i know,when spring comes around,im a busy mfer lol

I bet you are!!! :D

My praise band leader hung me out to dry yesterday during one of our songs... :mad:

After the the chorus I went into the solo like we were supposed to and he went back into the chorus....grrrrr then after that I had no idea where he was going and he went to the solo section but it was to late for me to play it then!!!!

He said "Next time we'll get it right!!!" We, who's this we...I was right to begin with!!!

[Bad.bull]

Morning Brian!!! Better get that elusive 225 on inclines today!! :D

[aftrshok]

Morning Brian!!! Better get that elusive 225 on inclines today!! :D

Hey Dave!!! :D

I will get 225 and maybe even higher!!!!

[Bad.bull]

Hey Dave!!! :D

I will get 225 and maybe even higher!!!!

atta boooiy!!! :D

[2nd_chance]

I will get 225 and maybe even higher!!!!

No doubt!!!!!

[aftrshok]

3-22-10 Workout: Chest
Aftrshok's Body Rebuild - Week #3




Cardio: Treadmill
5 mins. @ 3.5 mph

Warm-up set performed before each exercise and stretching


Barbell Incline Press:

205 x 6

215 x 5

225 x 4

235 x 3 PR :D

Incline DB Bench Press:

50's x 8

50's x 8

50's x 8

Incline DB Flys:

45's x 6

45's x 5

45's x 5

Cable Crossovers:

80 x 6

80 x 6

80 x 6

Finishing Exercise: Pec Deck:

130 x 8

140 x 8,8


Cardio: Treadmill
30 mins. @ 3.0 mph with 6 intervals at 10 mph for 30 secs.

Hit my goal of 225 and then some!!! :D I honestly think I can get 240-245 for 3 reps next week!!!

I'm not digging the cable crossovers right now..for some reason it bothers the crook of my left arm when I pull the weight into the starting position. I might have to re-think this???



atta boooiy!!! :D


No doubt!!!!!

No doubt is right!!!! :D

[blsmith]

Hell YEAH!!!! :D

[tonsti]

great great great!!!!!!!

[Bad.bull]

Congrats on the PR bro...one strong mutha phucker!!! :eek:

[aftrshok]

Hell YEAH!!!! :D

Thanks Brian!!!


great great great!!!!!!!

Yeah Yeah Yeah!!!

Waz up T?


Congrats on the PR bro...one strong mutha phucker!!! :eek:

Thanks Dave, it went up easier than I first thought it would this morning. Just had to get my mind in the right place and that was done!! :D

[Mountain_Goat]

wel dayum Brutha!!! I'm betting you can go heavier on the incline DB's too cause that's a big weight on the incline BB!

:D Nice Job!

[aftrshok]

wel dayum Brutha!!! I'm betting you can go heavier on the incline DB's too cause that's a big weight on the incline BB!

:D Nice Job!

I can go heavier on the DB's...I don't know why I didn't today....busy at the gym...everyone was making up for their crappy weekend!! :D

I've got some things I need to fine tune on chest day. I'll have to have a talk with someone about it.

[user94984100999]

3-22-10 Workout: Chest
Aftrshok's Body Rebuild - Week #3




Cardio: Treadmill
5 mins. @ 3.5 mph

Warm-up set performed before each exercise and stretching


Barbell Incline Press:

205 x 6

215 x 5

225 x 4

235 x 3 PR :D

Incline DB Bench Press:

50's x 8

50's x 8

50's x 8

Incline DB Flys:

45's x 6

45's x 5

45's x 5

Cable Crossovers:

80 x 6

80 x 6

80 x 6

Finishing Exercise: Pec Deck:

130 x 8

140 x 8,8


Cardio: Treadmill
30 mins. @ 3.0 mph with 6 intervals at 10 mph for 30 secs.

Hit my goal of 225 and then some!!! :D I honestly think I can get 240-245 for 3 reps next week!!!

I'm not digging the cable crossovers right now..for some reason it bothers the crook of my left arm when I pull the weight into the starting position. I might have to re-think this???






No doubt is right!!!! :Ddaymmmmmm....bro...awesome workout today!!! thats some great numbers on incline!!!

[aftrshok]

daymmmmmm....bro...awesome workout today!!! thats some great numbers on incline!!!

Thanks Joey!!! :D

My numbers have really go up compared to last time I was lifting heavy!! :)

[2nd_chance]

Dude..... You seriously crushed those inclines today. Big props.

[aftrshok]

Dude..... You seriously crushed those inclines today. Big props.

Thanks David.....I really felt great about my numbers today!!! :D

Funny thing about today, I was gonna do my first set at 195 and when I got done with it I looked at it and went well that wasn't 195 it was 205....haha!!! :)

[mountainrock]

Thanks David.....I really felt great about my numbers today!!! :D

Funny thing about today, I was gonna do my first set at 195 and when I got done with it I looked at it and went well that wasn't 195 it was 205....haha!!! :)

^^^ I LOVE when that happens!!!!!!!!!!!!!!!!! :D

[user94984100999]

Thanks Joey!!! :D

My numbers have really go up compared to last time I was lifting heavy!! :)thats always a good thing man!!!

[aftrshok]

^^^ I LOVE when that happens!!!!!!!!!!!!!!!!! :D

So do I!!!! :D



thats always a good thing man!!!

Sure is !!! :D

[Mountain_Goat]

hell of a workout yesterday!!!!!!!

what's on the menu today?

[aftrshok]

hell of a workout yesterday!!!!!!!

what's on the menu today?

Thanks man, I'm feeling it today...not muscle wise but my left shoulder and a few tendons here and there...

I'm not sure what I'm doing today, back or legs or even shoulders. I had been doing shoulders on Tuesday's but I don't know if I really want to aggravate my left shoulder any more but you know me, not one to back down. :)

[aftrshok]

3-23-10 Workout: Shoulders
Aftrshok's Body Rebuild - Week #3




Cardio: Treadmill
5 mins. @ 3.5 mph

Warm-up set before each exercise and streching.



Seated BB Military Press:

135 x 6

145 x 5

155 x 4

165 x 3

Cable Side Laterals:

40 x 6

50 x 5

55 x 2

Front Raise w/Plate or DB:

45 lb plate x 10

50 DB x 6

50 DB x 4

45 lb plate x 8

Seated Bent Over Rear DB Raise:

40's x 6

45's x 5

45's x 4



Cardio: Racquetball
30 mins.

Went with Seated BB Military Press today to take some of the stress off my left shoulder that DB's cause. I started a little low on weight on this, I was trying to find the right amount to start with.

[blsmith]

Strong azz shoulders...damn you Sir!!! :D

Good looking workout from here Bri!

[tonsti]

3-23-10 Workout: Shoulders
Aftrshok's Body Rebuild - Week #3




Cardio: Treadmill
5 mins. @ 3.5 mph

Warm-up set before each exercise and streching.



Seated BB Military Press:

135 x 6

145 x 5

155 x 4

165 x 3

Cable Side Laterals:

40 x 6

50 x 5

55 x 2

Front Raise w/Plate or DB:

45 lb plate x 10

50 DB x 6

50 DB x 4

45 lb plate x 8

Seated Bent Over Rear DB Raise:

40's x 6

45's x 5

45's x 4



Cardio: Racquetball
30 mins.

Went with Seated BB Military Press today to take some of the stress off my left shoulder that DB's cause. I started a little low on weight on this, I was trying to find the right amount to start with.

he aint stoppin!! I love it! you go boy!

[aftrshok]

Strong azz shoulders...damn you Sir!!! :D

Good looking workout from here Bri!

Thanks Brian....one more week of this and it will be a rest week and then on to another program....can't wait!!!! :D


he aint stoppin!! I love it! you go boy!

No I'm not, just gotta keep pushing forward!!! :D

[Mountain_Goat]

Nice job on the shoulders bro. How did the presses feel?

[aftrshok]

Nice job on the shoulders bro. How did the presses feel?

They felt better than everything else did. If I had more than one more week on this I would really have to do something different. I sat here in pain for about 2 hours after my workout. It's mostly from side and front laterals, they really make my left shoulder hurt.

Other than that it kicked butt!!! :D

[Mountain_Goat]

They felt better than everything else did. If I had more than one more week on this I would really have to do something different. I sat here in pain for about 2 hours after my workout. It's mostly from side and front laterals, they really make my left shoulder hurt.

Other than that it kicked butt!!! :D

Do you do any shoulder rehab exercises? Side laterals are worst for me too. I can do heavy presses without any issues. Dips hurt pretty bad too. It's odd.

[mountainrock]

Do you do any shoulder rehab exercises?

^^^ this....

[aftrshok]

Do you do any shoulder rehab exercises? Side laterals are worst for me too. I can do heavy presses without any issues. Dips hurt pretty bad too. It's odd.

As a matter fact I did some today. :D

Dips don't bother me or the heavy presses. If the side lateral machine wasn't broke I could use it, it doesn't bother my shoulder...which is strange but DB Side laterals do.


^^^ this....

See above!!! :D

[mountainrock]

As a matter fact I did some today. :D

Dips don't bother me or the heavy presses. If the side lateral machine wasn't broke I could use it, it doesn't bother my shoulder...which is strange but DB Side laterals do.



See above!!! :D

ok i'll have to dig deep to find something to bark at you about ..... hmmmmmm

[Mountain_Goat]

As a matter fact I did some today. :D

Dips don't bother me or the heavy presses. If the side lateral machine wasn't broke I could use it, it doesn't bother my shoulder...which is strange but DB Side laterals do.



See above!!! :D

What's your form for the side laterals? Your hands shouldn't be higher than your elbows at the top contraction.

[tonsti]

ok i'll have to dig deep to find something to bark at you about ..... hmmmmmm
I saw him eating gobbs of pb at his desk!! :)

[aftrshok]

ok i'll have to dig deep to find something to bark at you about ..... hmmmmmm

Woof...Woof!!!! :D


What's your form for the side laterals? Your hands shouldn't be higher than your elbows at the top contraction.

They're not higher than my elbows, I think part of it was from doing all the incline work yesterday.

[aftrshok]

I saw him eating gobbs of pb at his desk!! :)

No....it's grapefruit...haha!!!! :D

I haven't had pb in 3 months or longer.....oh I miss you PB!!! :( :D

[mountainrock]

I saw him eating gobbs of pb at his desk!! :)

Pb??????????????

[Mountain_Goat]

Woof...Woof!!!! :D



They're not higher than my elbows, I think part of it was from doing all the incline work yesterday.

could be....mine always hurt more after chest day.

[aftrshok]

could be....mine always hurt more after chest day.

I think I'll do that shoulder rehab that you sent me the link to and see if that helps next time.

[user94984100999]

3-23-10 Workout: Shoulders
Aftrshok's Body Rebuild - Week #3




Cardio: Treadmill
5 mins. @ 3.5 mph

Warm-up set before each exercise and streching.



Seated BB Military Press:

135 x 6

145 x 5

155 x 4

165 x 3

Cable Side Laterals:

40 x 6

50 x 5

55 x 2

Front Raise w/Plate or DB:

45 lb plate x 10

50 DB x 6

50 DB x 4

45 lb plate x 8

Seated Bent Over Rear DB Raise:

40's x 6

45's x 5

45's x 4



Cardio: Racquetball
30 mins.

Went with Seated BB Military Press today to take some of the stress off my left shoulder that DB's cause. I started a little low on weight on this, I was trying to find the right amount to start with.
hellalious shoulder workout man!!!

[2nd_chance]

Seriously strong pressing Brian. 165 is a good load on those.

[aftrshok]

hellalious shoulder workout man!!!

Thanks Brutha!!!! :D


Seriously strong pressing Brian. 165 is a good load on those.

Thanks David!!! :D

I had a heck of a pump in the shoulders after those!!!

Yeah it was a good load, if I go any heavier I'll have to switch to the smith machine to keep my left shoulder from hurting as much.

[Bad.bull]

Morning Brian..Hell of a shoulder workout there, wish I could workout, of course I wish I could breathe thru my nose too...LOL... :D

What cha doing today?

[aftrshok]

Morning Brian..Hell of a shoulder workout there, wish I could workout, of course I wish I could breathe thru my nose too...LOL... :D

What cha doing today?

Thanks man!!! :D

I'm sure you wish you could...you'll be back at it soon!!!

Today is Back day!!! :D

[aftrshok]

3-24-10 Workout: Back
Aftrshok's Body Rebuild - Week #3




Cardio: Treadmill
20 mins. @ 3.5 mph

Warm-up set before each set and stretching.



T-Bar Rows:

3 plates x 6

3 plates + 25 x 5

3 plates + 35 x 4 PR

One Arm DB Rows:

95's x 6

100's x 6

105's x 5 PR

Barbell Shrugs:

305 x 6

325 x 5

335 x 4

345 x 3 PR

Seated Cable Rows:

180 x 6

195 x 4

210 x 3 PR

Finishing Exercise: Back Extensions:

10,10,10


While I was doing DB Rows I had something hit me right in the middle of the 1st set....it was "I fawkin love doing these!!!" before I never really liked them all that much. :D

I was sweating like a mutha after doing those db rows....wow they were tough!!! :D

[blsmith]

So what's it like having 105 lb DBs :mad:

Seriously, great job Bri! :)

[aftrshok]

So what's it like having 105 lb DBs :mad:

Seriously, great job Bri! :)

Haha...I was thinking when I was sitting there between sets that if I reach more than 125 lbs on db's then I'll have to go across the highway to my other gym that has up to 150's.

Thanks a lot!!!! :D

[Mountain_Goat]

105's on the DB rows! NOICE!!!!!!!!!

[blsmith]

Haha...I was thinking when I was sitting there between sets that if I reach more than 125 lbs on db's then I'll have to go across the highway to my other gym that has up to 150's.

Thanks a lot!!!! :D

My weekday gym only goes to 100, my weekend gym, I believe has 110 and 120 but no 105 or 115...

Seriously have to find a more hardcore gym...

[Bad.bull]

105's!!! Nice..

345's!!! on Shrugs!! Soon to be 405's!!! They are not gonna have enough iron in the house for Brian to workout!!!

bows!!! :D Im not worthy!!!! :D

[2nd_chance]

4 PRs..... Awesome bro. Great job with the db rows. They give me problems with my bicep tendon.

[aftrshok]

105's on the DB rows! NOICE!!!!!!!!!

Thanks Cliff!!!!

I'm really starting to love them!!! :D


My weekday gym only goes to 100, my weekend gym, I believe has 110 and 120 but no 105 or 115...

Seriously have to find a more hardcore gym...

Yep new gym time for ya!!!


105's!!! Nice..

345's!!! on Shrugs!! Soon to be 405's!!! They are not gonna have enough iron in the house for Brian to workout!!!

bows!!! :D Im not worthy!!!! :D

I don't know if I'll get 405 next week or not but you know I will try my best!!!


4 PRs..... Awesome bro. Great job with the db rows. They give me problems with my bicep tendon.

Thanks David, today was a great day in the gym for me!!! :D

Where does it hurt on your arm?

[mountainrock]

Still, liking what i see....

just think the PRs ....ya,,,, your going to keep them for reps!!!!!

jus say'n ;)

[tonsti]

trippy.....db rows make me sweat like a stuck pig as well!

[aftrshok]

Still, liking what i see....

just think the PRs ....ya,,,, your going to keep them for reps!!!!!

jus say'n ;)

Am I supposed to be scared???? :D


trippy.....db rows make me sweat like a stuck pig as well!

Hey Tony!!!! :)

[2nd_chance]

Morning Brian. You gotta start paying attention to the golfer's elbow. Don't want you to make it worse. Be selective with your exercises. I'll also pm you some good stretches for it.

[aftrshok]

Morning Brian. You gotta start paying attention to the golfer's elbow. Don't want you to make it worse. Be selective with your exercises. I'll also pm you some good stretches for it.

Yeah I don't want it worse, I also golf on a team so can't have it bothering me!! :D

I'll be looking for the PM!!

[aftrshok]

3-25-10 Workout: Legs & Calves
Aftrshok's Body Rebuild - Week #3




Cardio: Warmup on Bike
10 mins. @ fast enough

Warm-up set before each exercise and streching.


Barbell Squat:

185 x 6

195 x 6

205 x 4

Leg Press:

14 Plates + 100 x 6

16 Plates + 100 x 4

18 Plates + 100 x 4 PR (910 lbs getting close to 1000!!)

Leg Extensions:

215 x 6

230 x 5

235 x 4 PR

Seated Leg Curls:

185 x 6

195 x 4

200 x 4 PR

Barbell Calf Raises On Smith Machine:

530 lbs of plates x 4

540 lbs of plates x 4

550 lbs of plates x 3 PR

Leg Press Calf Raises: PR on this too!!!

14 plates + 100 x 5 (feet parallel)

14 plates + 100 x 5 (toes pointed out)

14 plates + 100 x 5 (toes pointed in)

Repeat for 3x


I don't know what's more tired my legs from the exercises or my arms/shoulders from putting on and taking off the plates...damn!!! :D

Had to switch to the smith machine for calf raises...wasn't feeling safe with that much weight on the barbell today.

[blsmith]

Awesome work out bro! I have legs tonight too, let's see what damage I can do...:)

[tonsti]

3-25-10 Workout: Legs & Calves
Aftrshok's Body Rebuild - Week #3




Cardio: Warmup on Bike
10 mins. @ fast enough

Warm-up set before each exercise and streching.


Barbell Squat:

185 x 6

195 x 6

205 x 4

Leg Press:

14 Plates + 100 x 6

16 Plates + 100 x 4

18 Plates + 100 x 4 PR (910 lbs getting close to 1000!!)

Leg Extensions:

215 x 6

230 x 5

235 x 4 PR

Seated Leg Curls:

185 x 6

195 x 4

200 x 4 PR

Barbell Calf Raises On Smith Machine:

530 lbs of plates x 4

540 lbs of plates x 4

550 lbs of plates x 3 PR

Leg Press Calf Raises: PR on this too!!!

14 plates + 100 x 5 (feet parallel)

14 plates + 100 x 5 (toes pointed out)

14 plates + 100 x 5 (toes pointed in)

Repeat for 3x


I don't know what's more tired my legs from the exercises or my arms/shoulders from putting on and taking off the plates...damn!!! :D

Had to switch to the smith machine for calf raises...wasn't feeling safe with that much weight on the barbell today.

sweet!!Way to hit it!!!

[Bad.bull]

.......................looks in..........................


:eek:PHUCK!!!! thats a lotta iron!!!:eek:

passes out!

[aftrshok]

Awesome work out bro! I have legs tonight too, let's see what damage I can do...:)

Thanks Brian!!!

You better bring it tonight, no exceptions!!! :D


sweet!!Way to hit it!!!

Thanks Tony, walking down the stairs was an adventure!!! :D


.......................looks in..........................


:eek:PHUCK!!!! thats a lotta iron!!!:eek:

passes out!

Yeah I moved iron all over the gym it seemed like. Had on guy tell me "Man you are focused and moving some heavy weight!!!" Duh...I pretty much do that every day don't I? :D

[user94984100999]

morning Brian,waz up man

[Bad.bull]

Morning Brian...was sup!

[aftrshok]

morning Brian,waz up man


Morning Brian...was sup!

Not much guys....just trying to get motivated to do some work...haha!!! :D

[Bad.bull]

Not much guys....just trying to get motivated to do some work...haha!!! :D

Hey, if you figure out how to do that, let me know...zzzzzzzzzzzzzzzzzzzzzzzzzzzz:(

[aftrshok]

Hey, if you figure out how to do that, let me know...zzzzzzzzzzzzzzzzzzzzzzzzzzzz:(

Don't count on me figuring it out any time soon!!! :D

[2nd_chance]

Not much guys....just trying to get motivated to do some work...haha!!! :D

In for motivation

http://i131.photobucket.com/albums/p304/timandtheguy/vince_lombardi-1.jpg

[Bad.bull]

whose that? ^^^^^^^^^^^

[2nd_chance]

whose that? ^^^^^^^^^^^

Oh that's right you're a Browns fan. You guys have probably never heard of Vince Lombardi, the greatest football coach ever!

[aftrshok]

Oh that's right you're a Browns fan. You guys have probably never heard of Vince Lombardi, the greatest football coach ever!

I thought that was Bill Cowher!!!! LOL!!! :D

I knew who it was!!! :D

[mountainrock]

Not much guys....just trying to get motivated to do some work...haha!!! :D

there is a sup for that...... ;)

[aftrshok]

there is a sup for that...... ;)

Where's Dave at....he probably has it? :D

[Bad.bull]

there is a sup for that...... ;)


Where's Dave at....he probably has it? :D

WAIT ONE MINUTE!!!!!! Are you saying that.....that....not only am I a TWEAK ADDICT!!! :mad: but, but...but..........

A SUPS FREAK!!!!
btw...I do have that sup....................just saying..

[aftrshok]

WAIT ONE MINUTE!!!!!! Are you saying that.....that....not only am I a TWEAK ADDICT!!! :mad: but, but...but..........

A SUPS FREAK!!!!
btw...I do have that sup....................just saying..

Ummmm....yes, yes you are!!!! :D

You have the Tweak Sup? :eek: You better be careful with that one, it has some really bad side effects!!!!

[Bad.bull]

Ummmm....yes, yes you are!!!! :D

You have the Tweak Sup? :eek: You better be careful with that one, it has some really bad side effects!!!!

Not worried about it, sups dont affect.....................................













.............what were we talking about?????? :confused:

[aftrshok]

Not worried about it, sups dont affect.....................................



.............what were we talking about?????? :confused:

Looks like you are also taking the confusion sup!!!!

[Mountain_Goat]

WTF is going on in here?????

[Bad.bull]

WTF is going on in here?????

Who????????????? What???????????????? huh :confused: !!!!!!!!!!!!!!1

[aftrshok]

3-26-10 Workout: Tri's & Bi's
Aftrshok's Body Rebuild - Week #3




Cardio: Treadmill
20 mins

Warm-up set before each exercise and stretching.



Close Grip Bench Press:

250 x 6

265 x 5

275 x 3 PR

Seated Overhead Tricep Extension: Machine

140 x 6

150 x 6

160 x 6 PR

Weighted Dips:

BW+30 x 6

BW+35 x 6

BW+40 x 6 PR

Skull Crushers:

85 x 6

90 x 4

95 x 2

Tricep Pressdowns:

180 x 6

190 x 6

200 x 6 PR Full Stack

DB Hammer Curls:

35's x 6

35's x 6

40's x 5

EZ Bar Cable Curls:

150 x 6

150 x 5

160 x 4

Incline DB Curls:

35's x 6

35's x 6

35's x 6

1 Arm Standing Cable Curls:

70 x 6

60 x 8

60 x 8

Seated Machine Preacher Curls:

60 x 5

60 x 5

60 x 5

I went into the gym today wanting 275 on CGBP and I nailed it!!! My spotter didn't touch the bar until half way up on my 4th rep so I didn't count it!!! :D

About midway through my bicep workout my bicep tendon started bothering me so I went down in weight to try and take some pressure off of it.



WTF is going on in here?????

See Above!!!!! :D

[Bad.bull]

Excellent Day in the Gym Sir Brian!!! PR's jumping off this sheet left and right!!! great job... I remember days I had a couple PR's....:D

[blsmith]

That's one hell of a PR! Great job Bri!

[aftrshok]

Excellent Day in the Gym Sir Brian!!! PR's jumping off this sheet left and right!!! great job... I remember days I had a couple PR's....:D

It was a great day in the gym for me. I find that I just keep pushing myself harder and harder everyday!!!


That's one hell of a PR! Great job Bri!

There was no way I wasn't getting that PR on the CGBP!!! :D

[mountainrock]

IMPRESSED and PROUD!!!!!!!! :D :D :D

you are skyrocketing on all your weights!!!! you keep pushing and pushing, i LOVE IT!!!!! i think the rest will do your tendon some good, massage, ice and rest!!!! ;)

I think your right on target, you will be hitting these numbers again (or higher) in a couple weeks then sheding (hehe) the light on some lean azz muskle!!!!!!!!!!!!!!!!!!!!!

[2nd_chance]

Close Grip Bench Press:
250 x 6
265 x 5
275 x 3 PR

That's the big leagues bro! You've got some massive chest/tricep power.

Very smart on the bicep work. Take care of it :)

[aftrshok]

IMPRESSED and PROUD!!!!!!!! :D :D :D

you are skyrocketing on all your weights!!!! you keep pushing and pushing, i LOVE IT!!!!! i think the rest will do your tendon some good, massage, ice and rest!!!! ;)

I think your right on target, you will be hitting these numbers again (or higher) in a couple weeks then sheding (hehe) the light on some lean azz muskle!!!!!!!!!!!!!!!!!!!!!

Thanks MR, means alot!!! :D

I just keep telling myself every time I hit the gym that I have to out lift my last session.

I can't wait to see some lean azz muskle!!! :D


That's the big leagues bro! You've got some massive chest/tricep power.

Very smart on the bicep work. Take care of it :)

Thanks David!!!! :D

My tris were pumped big time after that set.

I've gotta get it on the mend so I can lift pain free.

[Mountain_Goat]

IMPRESSED and PROUD!!!!!!!! :D :D :D

you are skyrocketing on all your weights!!!! you keep pushing and pushing, i LOVE IT!!!!! i think the rest will do your tendon some good, massage, ice and rest!!!! ;)

I think your right on target, you will be hitting these numbers again (or higher) in a couple weeks then sheding (hehe) the light on some lean azz muskle!!!!!!!!!!!!!!!!!!!!!

what she said....


Dayum Brutha!!!

[aftrshok]

what she said....


Dayum Brutha!!!

Thanks Cliff!!!! :D

I'm just trying to keep getting stronger and hopefully I'm adding some muscle too!!!

[user94984100999]

impressive session today Brian!!!....keep it up my brother!!!

[aftrshok]

impressive session today Brian!!!....keep it up my brother!!!

Thanks Joey!!! :D

Will do man!!!!

[Bad.bull]

Morning Brian, good weekend?

I dont think, Im gonna get DOMS anymore, hell I can't make it thru a workout without totally fatigueing..lol. Besides that..I just wanna hurl!!!..LOL.

[aftrshok]

Morning Brian, good weekend?

I dont think, Im gonna get DOMS anymore, hell I can't make it thru a workout without totally fatigueing..lol. Besides that..I just wanna hurl!!!..LOL.

Not to bad of a weekend...how about you?

Haha...sorry but it's kinda funny.....I guess you really are that weak...LOL!!! :D

[Bad.bull]

Haha...sorry but it's kinda funny.....I guess you really are that weak...LOL!!! :D

WHAT?!?!?!?!? :eek: You thought I was kidding :mad:

[aftrshok]

WHAT?!?!?!?!? :eek: You thought I was kidding :mad:

I know you weren't kidding... :)

[Bad.bull]

I know you weren't kidding... :)

hangs head.........................................how depressing...........




































NOT!!! wait....:eek: wut??

[mountainrock]

Helllllllllllllllllllllllooooooooooooooooooooooooo oooooooo


*looks up* not sure i want to be below hurling boy....... *RUNS FROM THREAD................*

[Bad.bull]

Helllllllllllllllllllllllooooooooooooooooooooooooo oooooooo


*looks up* not sure i want to be below hurling boy....... *RUNS FROM THREAD................*

COULD BE WORSE!!!!

could be standing, shoulder to shoulder with him!!! :eek:

I be looking like the chick from the exorcise!!!!!!!!!!!!!!!!!!!

[aftrshok]

Helllllllllllllllllllllllooooooooooooooooooooooooo oooooooo


*looks up* not sure i want to be below hurling boy....... *RUNS FROM THREAD................*

Hey MR....run forest run!!!!! :D


COULD BE WORSE!!!!

could be standing, shoulder to shoulder with him!!! :eek:

I be looking like the chick from the exorcise!!!!!!!!!!!!!!!!!!!

If your head starts spinning around I'm cutting it off with an chainsaw..asap!!!! :eek:

[mountainrock]

Hey MR....run forest run!!!!! :D



If your head starts spinning around I'm cutting it off with an chainsaw..asap!!!! :eek:

thanks for explaining.... i didn't get it.... you are not dubbed "Dave's personal translator"






































um...good luck with that..... bahahahahahahahahahaha

[Bad.bull]

Wow....The lack of carbs really are affecting her! You got it....but she didn't!..oh wait...






is that personal??? :D

[aftrshok]

Wow....The lack of carbs really are affecting her! You got it....but she didn't!..oh wait...






is that personal??? :D

LMAO!!!! :D

Cutting your head off isn't personal...it's just a matter of my survival..or watching to many zombie movies....even though The Exorcist wasn't a zombie movie...haha!!! :D

[Bad.bull]

its just a matter of my survival..or watching to many zombie movies....even though The Exorcist wasn't a zombie movie...haha!!! :D

Can't forget rule No. 1-CARDIO!!
gmLaDn7Obl4

[HoosierHardGain]

Can't forget rule No. 1-CARDIO!!

Cardio while listening to Celine!! Can't leave that out with Brian :)



Hey Brian...hope all is well.

[aftrshok]

Can't forget rule No. 1-CARDIO!!
gmLaDn7Obl4

I loved that movie!!! :D


Cardio while listening to Celine!! Can't leave that out with Brian :)



Hey Brian...hope all is well.

Zombies hate Celine...so it's a must!!!! :D

Doing good...glad to see you back!!!

[mountainrock]

so hitting gym today... chest... 15 reps still.. wait....this isn't MY journal....Dam....


SQUIRREL!!!!!!!!!!!!!!!!!!!!!!!!!

[aftrshok]

so hitting gym today... chest... 15 reps still.. wait....this isn't MY journal....Dam....


SQUIRREL!!!!!!!!!!!!!!!!!!!!!!!!!

I'm hitting the gym today....chest but not 15 reps....more like 3-6 reps.... :D

[Bad.bull]

I'm hitting the gym today....chest but not 15 reps....more like 3-6 reps.... :D

3-6???? really????

[aftrshok]

3-29-10 Workout: Chest
Aftrshok's Body Rebuild - Week #4




Cardio: Treadmill
5 mins. @ 3.5 mph

Warm-up set performed before each exercise and stretching


Barbell Incline Press:

225 x 5

235 x 4

240 x 3

245 x 2 PR :D

BB Bench Press:

225 x 6

235 x 5

245 x 4

Incline DB Bench Press:

60's x 8

60's x 6

Didn't do another set: see below

Weighted Dip SS/ with Cable Crossovers:

bw + 10 x 10

bw + 20 x 8

bw + 25 x 5

Cable Crossovers:

70 x 8

60 x 10

60 x 10

Finishing Exercise: Pec Deck:

140 x 8,8

150 x 7


Cardio: Racquetball
Played racquetball for 30 mins.

Wow the gym was packed today..about 16 people lifting...not a very big gym.

I had to stop doing the Incline DB Press...it was hurting my tendon getting the weight into the starting position...yeah that bad.

Did BB Bench Press today...Haven't done that in a while so I was a little surprised on my weights with this. :D

Bump my incline PR up a little bit!! :D




3-6???? really????

Really!!! LOL!!! :D

[2nd_chance]

You are a beast in the bench!!!!

Great work Brian.

I'll pm you a couple of tricks with getting the db's in position for benching. These will save you bi tendon.

[blsmith]

Well done! Still envious with your strength!

[Bad.bull]

Your just one strong Mutha!!!!






........carry on..................

[aftrshok]

You are a beast in the bench!!!!

Great work Brian.

I'll pm you a couple of tricks with getting the db's in position for benching. These will save you bi tendon.

Thanks David....I can't wait till I can get those numbers for 8-10 reps!!!! :D

Waiting for the PM!!!


Well done! Still envious with your strength!

You'll be there before you know it!!! :D


Your just one strong Mutha!!!!

........carry on..................

Thanks Dave!!!! :D

[Mountain_Goat]

Nice workout Brian!!!! You getting stronger....then stronger will = HEYUGE!!!!

:D

[aftrshok]

Nice workout Brian!!!! You getting stronger....then stronger will = HEYUGE!!!!

:D

Thanks Goat!!! :D

I'm one of those, don't look strong but I am kind of guys...haha!!! :)

[user94984100999]

wat up bro!!!!

[Bad.bull]

Morning Brian, did ya make the donuts this a.m.??? :D

[aftrshok]

wat up bro!!!!

Hey Joey, how ya been brutha? :D


Morning Brian, did ya make the donuts this a.m.??? :D

Yeah I made donuts for the kids but you know I don't make donuts in the a.m. for me yet...haha!! :D

[blsmith]

Morning Bri! :)

[Bad.bull]

oh trust me...............you'll be making the donuts!!! heehee :D

[aftrshok]

Morning Bri! :)

Good Morning!!! :D


oh trust me...............you'll be making the donuts!!! heehee :D

Oh I know, I like making donuts!!!! :D

[Bad.bull]

Oh I know, I like making donuts!!!! :D

sick dude..............just sick! :D

[aftrshok]

sick dude..............just sick! :D

When I have a goal to reach I love doing whatever it takes to reach my goal. I have pretty high expectations of myself and come June 1st I expect to have hit my target!!! :D

[HoosierHardGain]

http://www.starstore.com/acatalog/Simpsons_Donuts-l.jpg

[Bad.bull]

When I have a goal to reach I love doing whatever it takes to reach my goal. I have pretty high expectations of myself and come June 1st I expect to have hit my target!!! :D

That is a win-win attitude. I have that, and sometimes I build on it, until lately. Now its all natural win win...

[aftrshok]

http://www.starstore.com/acatalog/Simpsons_Donuts-l.jpg

Leave it to you to start bringing back the pix in here!!! :D


That is a win-win attitude. I have that, and sometimes I build on it, until lately. Now its all natural win win...

Natural, it's the only way to go....at least for me!!!! :D

[Bad.bull]

Leave it to you to start bringing back the pix in here!!! :D
:D

You know he could have brought some Celine!!!!


..........just saying.........

[aftrshok]

You know he could have brought some Celine!!!!


..........just saying.........

I know...what's up with that??? :D

Me and Celine are gonna be rocking shoulders today!!!!! :eek:

[Mountain_Goat]

http://www.starstore.com/acatalog/Simpsons_Donuts-l.jpg

MMMMMMMmmmmmmmmmmmmm Cartoon Food Porn!!!!

:D

Wassup Brian! Dude...Celine? Seriously? You gotta get some better stuff on your IPOD Brutha.

[aftrshok]

MMMMMMMmmmmmmmmmmmmm Cartoon Food Porn!!!!

:D

Wassup Brian! Dude...Celine? Seriously? You gotta get some better stuff on your IPOD Brutha.

Seriously you don't think I have Celine on my Ipod???? I don't!!!!

Ozzy, Maiden, Blue Murder, Malmsteen, Judas Priest.....stuff like that!!!! :D

[Bad.bull]

Seriously you don't think I have Celine on my Ipod???? I do!!!



fix^^^^^^^

His song list is Halestorm:I get off, followed by Celine:my heart will go on, followed by Oliva Newton John:Lets get physical!

[aftrshok]

3-30-10 Workout: Shoulders
Aftrshok's Body Rebuild - Week #4




Cardio: Treadmill
10s mins. @ 3.5 mph

Warm-up set before each exercise and streching.



Seated Shoulder Press: Machine

80 x 6

90 x 5

100 x 3

100 x 2

Cable Side Laterals:

50 x 6

60 x 4

60 x 5

Front Raise w/Plate or DB:

45 lb plate x 10

55 DB x 6

55 DB x 4

40 DB x 8

Seated Bent Over Rear DB Raise:

45's x 6

50's x 5

55's x 4



Cardio: Walking Track
30 mins.

It was a ho hum day at the gym...I went to my church just because it's close to work and I needed to get back as fast as I could. I used the seated shoulder press machine and dang was the weight heavy on this thing. I put it on 120 and couldn't even move it. Ok, so I'm a weakling...haha!!!

[Bad.bull]

Got some big numbers in that shoulder workout, dont worry about the 120's!.......get them next week.

[user94984100999]

nice strong shoulder workout man!!

[aftrshok]

Got some big numbers in that shoulder workout, dont worry about the 120's!.......get them next week.

That 120 lbs (on machine) felt like nothing like 165 lb barbell last week!!! :eek:


nice strong shoulder workout man!!

Thanks Joey!!!

Wasn't feeling to strong during the workout.....

I think when I start my next phase in 2 weeks I'm going to move shoulders farther away from chest day.

[aftrshok]

3-30-10 Workout: Shoulders
Aftrshok's Body Rebuild - Week #4




Cardio: Treadmill
10s mins. @ 3.5 mph

Warm-up set before each exercise and streching.



Seated Shoulder Press: Machine

80 x 6

90 x 5

100 x 3

100 x 2

Cable Side Laterals:

50 x 6

60 x 4

60 x 5

Front Raise w/Plate or DB:

45 lb plate x 10

55 DB x 6

55 DB x 4

40 DB x 8

Seated Bent Over Rear DB Raise:

45's x 6

50's x 5

55's x 4



Cardio: Walking Track
30 mins.

It was a ho hum day at the gym...I went to my church just because it's close to work and I needed to get back as fast as I could. I used the seated shoulder press machine and dang was the weight heavy on this thing. I put it on 120 and couldn't even move it. Ok, so I'm a weakling...haha!!!


Bump!!

[user94984100999]

im sure you are looking forward to the next phas....i am for you man

[aftrshok]

im sure you are looking forward to the next phas....i am for you man

I'm really looking forward to a break next week to let my body heal some of the damage I've done to it and yes the next phase too!!! :D

[user94984100999]

I'm really looking forward to a break next week to let my body heal some of the damage I've done to it and yes the next phase too!!! :Dah...a week off,always good:D

[Bad.bull]

I'm really looking forward to a break next week to let my body heal some of the damage I've done to it and yes the next phase too!!! :D

Bring on the next phase, taking a week off is only for drummers!!! :D

[mountainrock]

again, numbers are looking good and your not afraid to try the "big boy" weights even if you only get one or two... you don't grow if you don't tear a little..... duel meanings cool...hehehe (and low carb hahahahahahaha)

Your "deload" :rolleyes: is right on time it looks like. :D

a week or two and you'll start shaken it baby..... bf off that is.... ;)

Celine.... pft :p

[2nd_chance]

It was a ho hum day at the gym...I went to my church just because it's close to work and I needed to get back as fast as I could. I used the seated shoulder press machine and dang was the weight heavy on this thing. I put it on 120 and couldn't even move it. Ok, so I'm a weakling...haha!!!

It's funny how machines vary from gym to gym. The main point is working the muscle group with resistance. Sounds like you did that!

[mountainrock]

It's funny how machines vary from gym to gym. The main point is working the muscle group with resistance. Sounds like you did that!

geez i was going to mention that too ..... squirrel..... it's strange even from stack to stack... you would think 120lbs is 120lbs.... ;)

[aftrshok]

ah...a week off,always good:D

That it is!!!


Bring on the next phase, taking a week off is only for drummers!!! :D

Yeah yeah yeah...lol!!!!


again, numbers are looking good and your not afraid to try the "big boy" weights even if you only get one or two... you don't grow if you don't tear a little..... duel meanings cool...hehehe (and low carb hahahahahahaha)

Your "deload" :rolleyes: is right on time it looks like. :D

a week or two and you'll start shaken it baby..... bf off that is.... ;)

Celine.... pft :p

I agree, it is right on time.

Looking forward to shedding some BF at least I haven't put on much if any in the last few months. :D


It's funny how machines vary from gym to gym. The main point is working the muscle group with resistance. Sounds like you did that!

+


geez i was going to mention that too ..... squirrel..... it's strange even from stack to stack... you would think 120lbs is 120lbs.... ;)

The 120 felt like 200.....I guess it has to do with how the cables and such are run.

I did work the muscle group so all is good!!!

[Bad.bull]

Morning bro!!! See any squirrels in here today??? LOL :D

[aftrshok]

Morning bro!!! See any squirrels in here today??? LOL :D

Not yet...squirrel....I haven't.....lol :D

[mountainrock]

Good............squirrel.......................mor n.................squriel................ :eek:

[Bad.bull]

Not yet...squirrel....I haven't.....lol :D


Good............squirrel.......................mor n.................squriel................ :eek:

...........shakes head.................

walks out.....laughing..................W T F!!! :D

[user94984100999]

hey Brian,how are you today bro?

[aftrshok]

hey Brian,how are you today bro?

Not bad...been at the dentist so no workout!!! :(

I will have to double up tomorrow...back and legs!!! :D

[2nd_chance]

Not bad...been at the dentist so no workout!!! :(

I will have to double up tomorrow...back and legs!!! :D

Back AND Legs!!!! You've got a lot of guts :)

[mountainrock]

Back AND Legs!!!! You've got a lot of guts :)

^^^ had! (they'll be on floor when wo is done) lol

[HoosierHardGain]

Howdy, Brian

[aftrshok]

Back AND Legs!!!! You've got a lot of guts :)

We shall see....haha!!!!! :D

[aftrshok]

^^^ had! (they'll be on floor when wo is done) lol

You might be right....... :eek:


Howdy, Brian

Waz up Hoos?

[Bad.bull]

Morning Bro...rumor has it your guts are gonna be on the floor after your workout today. Make sure you got a vid. of this..you know us. We don't see it, it never happened!!! :rolleyes:

[aftrshok]

Morning Bro...rumor has it your guts are gonna be on the floor after your workout today. Make sure you got a vid. of this..you know us. We don't see it, it never happened!!! :rolleyes:

Haha....

I'm sure if that happens there will be a vid!!!! :D

[Bad.bull]

How'd you hit them last night?

[aftrshok]

How'd you hit them last night?

Pretty good for not playing in about 6 months and the fact that there were 24 mph winds. :D

[Bad.bull]

Pretty good for not playing in about 6 months and the fact that there were 24 mph winds. :D

So you were crushing it, with the wind at your back!!! NIIIIIIOOOOOCCE!! :D

[aftrshok]

So you were crushing it, with the wind at your back!!! NIIIIIIOOOOOCCE!! :D

I wish the wind was at my back....only 2 holes was the wind at my back!!!

[aftrshok]

4-1-10 Workout: Legs, Calves & Back
Aftrshok's Body Rebuild - Week #4



Cardio: Treadmill
10 mins. @ 3.5 mph

Warm-up set before each set and stretching.

Barbell Squat:

175 x 6

185 x 6

195 x 6

Leg Press:

16 Plates + 100 x 6

18 Plates + 100 x 6

20 Plates + 100 x 4 PR

Leg Extensions:

220 x 6

240 x 5

250 x 4 PR

Seated Leg Curls:

185 x 6

195 x 6

200 x 5

Barbell Calf Raises On Smith Machine:

500 lbs of plates x 10

520 lbs of plates x 8

530 lbs of plates x 6

Leg Press Calf Raises: PR on this too!!!

15 plates + 100 x 5 (feet parallel)

15 plates + 100 x 5 (toes pointed out)

15 plates + 100 x 5 (toes pointed in)

Repeat for 3x



Old Fashioned T-Bar Rows:

4 plates x 6

4 plates + 10 x 5

4 plates + 25 x 3 PR

One Arm DB Rows:

100's x 6

105's x 6

110's x 6 PR

Barbell Shrugs:

325 x 10

335 x 8

345 x 5

350 x 3 PR

Seated Cable Rows:

180 x 8

195 x 6

210 x 4

Finishing Exercise: Back Extensions:

10,10,10



This workout was no April Fools Joke....I fawkin got with it today!!!

Well I felt like puking by the time I got done with DB Rows!!! :D

I loaded and unloaded more plates today than I could count. This one guy who is about my height (bodybuilder) came in later and was over by the leg press and said "Doesn't it piss you off when someone leave the leg press loaded with plates" and I laughed and said "yea, it was me...haha". He got a good laugh out of it.

Back and legs are tough to do back to back and thank God for my Ipod...they were playing teenie bopper music!!!

I think some people only work on their chest and shoulders, there is one guy who seems to do that 3 days a week and has bird legs to boot...haha!!!!

[Bad.bull]

Bro!!! lost count of the PR's, def. dialed in for this massive workout!!!

Old Mick Brian went to the gym......with a PR here and PR there, here a PR, there a PR, everywhere a PR!!! :D

Awesome Job!

[aftrshok]

Bro!!! lost count of the PR's, def. dialed in for this massive workout!!!

Old Mick Brian went to the gym......with a PR here and PR there, here a PR, there a PR, everywhere a PR!!! :D

Awesome Job!

I definitely was dialed in....felt great!!!! :D

Nice song...LOL!!!

[mountainrock]

4-1-10 Workout: Legs, Calves & Back
Aftrshok's Body Rebuild - Week #4



Cardio: Treadmill
10 mins. @ 3.5 mph

Warm-up set before each set and stretching.

Barbell Squat:

175 x 6

185 x 6

195 x 6

Leg Press:

16 Plates + 100 x 6

18 Plates + 100 x 6

20 Plates + 100 x 4 PR

Leg Extensions:

220 x 6

240 x 5

250 x 4 PR

Seated Leg Curls:

185 x 6

195 x 6

200 x 5

Barbell Calf Raises On Smith Machine:

500 lbs of plates x 10

520 lbs of plates x 8

530 lbs of plates x 6

Leg Press Calf Raises: PR on this too!!!

15 plates + 100 x 5 (feet parallel)

15 plates + 100 x 5 (toes pointed out)

15 plates + 100 x 5 (toes pointed in)

Repeat for 3x



Old Fashioned T-Bar Rows:

4 plates x 6

4 plates + 10 x 5

4 plates + 25 x 3 PR

One Arm DB Rows:

100's x 6

105's x 6

110's x 6 PR

Barbell Shrugs:

325 x 10

335 x 8

345 x 5

350 x 3 PR

Seated Cable Rows:

180 x 8

195 x 6

210 x 4

Finishing Exercise: Back Extensions:

10,10,10



This workout was no April Fools Joke....I fawkin got with it today!!!

Well I felt like puking by the time I got done with DB Rows!!! :D

I loaded and unloaded more plates today than I could count. This one guy who is about my height (bodybuilder) came in later and was over by the leg press and said "Doesn't it piss you off when someone leave the leg press loaded with plates" and I laughed and said "yea, it was me...haha". He got a good laugh out of it.

Back and legs are tough to do back to back and thank God for my Ipod...they were playing teenie bopper music!!!

I think some people only work on their chest and shoulders, there is one guy who seems to do that 3 days a week and has bird legs to boot...haha!!!!


wow and you thought you would go light!!!! pffffffffffft :p nice db rows!!!! thats what i thought..... ;) great work now go grow!!!!!!!!!!!!!!! :D


Bro!!! lost count of the PR's, def. dialed in for this massive workout!!!

Old Mick Brian went to the gym......with a PR here and PR there, here a PR, there a PR, everywhere a PR!!! :D

Awesome Job!

can't wait for carbs..... dave was funny ^^^ AND made sense...someone help me :eek:

[aftrshok]

wow and you thought you would go light!!!! pffffffffffft :p nice db rows!!!! thats what i thought..... ;) great work now go grow!!!!!!!!!!!!!!! :D



can't wait for carbs..... dave was funny ^^^ AND made sense...someone help me :eek:


Well you know how I roll!!!! :D

Yeah he actually did!!! :D

[2nd_chance]

I came. I saw. I did not leave disappointed!!!! Freaking awesome work. Congrats on the PRs.

Did you have a plate monkey to load and unload all those plates on the LP and SM????

[aftrshok]

I came. I saw. I did not leave disappointed!!!! Freaking awesome work. Congrats on the PRs.

Did you have a plate monkey to load and unload all those plates on the LP and SM????

Thanks David.....I left the gym tired but I felt I accomplished a lot!!! :D

I wish I had a plate monkey, heck loading and unloading those plates was a whole nother workout...whew! LOL!!! :D

[doindbt]

Hey there, returning the visit! Nice job on all the prs, hon!

I'll be following. :)

[aftrshok]

Hey there, returning the visit! Nice job on all the prs, hon!

I'll be following. :)

Thanks for stopping in!!!! :D

Hope to finish up my last workout before my week off with some more PR's.....today is Biceps and Triceps!!! :D

[doindbt]

Thanks for stopping in!!!! :D

Hope to finish up my last workout before my week off with some more PR's.....today is Biceps and Triceps!!! :D

That's what brokded mah forearm yesterday on me. :( I hope yours goes better!! :D

[aftrshok]

That's what brokded mah forearm yesterday on me. :( I hope yours goes better!! :D

I have that same pain if I do to heavy on bicep days, like when doing ez-bar cable curls, I can get through them but the pain on the underside of my forearm is bad enough that I don't want to let go of the bar.

[HoosierHardGain]

Damn nice workout yesterday, Brian...way to pwn da PR's!!!!!



Hope ya have a great Easter weekend.



Oh, and the Cardinals open against the Reds on Monday.



Can ya see if Pujouls can sit out that series??? :D

[aftrshok]

Damn nice workout yesterday, Brian...way to pwn da PR's!!!!!

Hope ya have a great Easter weekend.

Oh, and the Cardinals open against the Reds on Monday.

Can ya see if Pujouls can sit out that series??? :D


Thanks Hoos!!! :D

I can call him and ask but I really don't think he wants to....haha!!! :D

Have a great Easter Weekend too!!

[Bad.bull]

Moring bro!

Is it that time of the year again.... time to cheer for Lebron James!!! :D

[aftrshok]

4-2-10 Workout: Tri's & Bi's
Aftrshok's Body Rebuild - Week #4




Cardio: Treadmill
10 mins

Warm-up set before each exercise and stretching.



Close Grip Bench Press:

265 x 6

275 x 4

285 x 3 PR

Seated Overhead Tricep Extension: Machine

150 x 7

160 x 6

170 x 5 PR

Dips:

BW x 10

BW x 10

BW x 10

Skull Crushers:

75 x 8

80 x 6

85 x 4

Tricep Pressdowns:

190 x 8

200 x 6

200 x 5 Full Stack

DB Hammer Curls:

40's x 8

45's x 6

45's x 6

EZ Bar Cable Curls:

150 x 6

160 x 6

170 x 4 PR

Incline DB Curls:

35's x 8

35's x 7

35's x 7

1 Arm Standing Cable Curls:

60 x 10

50 x 10

50 x 10

Seated Machine Preacher Curls:

60 x 8

60 x 5

60 x 3

Today was the last workout in the phase...now I get to rest and grow for a week...yeah!!! :D

I think over the last few months my strength has really gone up and I've put on some nice lean mass. I'm really excited how I've stayed on diet and focus even with the nagging injuries trying to get in my way. I can't wait for the next phase and I will be posting progress pix at the end of next week.

As you can see from how the numbers dropped off on my bicep work, my left arm was bothering me and I didn't want to push it to much...time to give it some rest.




Moring bro!

Is it that time of the year again.... time to cheer for Lebron James!!! :D

No but it's time to cheer for my workout...haha!!! :D

[mountainrock]

4-2-10 Workout: Tri's & Bi's
Aftrshok's Body Rebuild - Week #4




Cardio: Treadmill
10 mins

Warm-up set before each exercise and stretching.



Close Grip Bench Press:

265 x 6

275 x 4

285 x 3 PR


I remember someone saying, i can't wait to get big weight on cgbp again...... *points up* hmmmmmm...... :D :D :D



Skull Crushers:

75 x 8

80 x 6

85 x 42



42 Holy cow, no wonder your arm was starting to get tired ;)



Today was the last workout in the phase...now I get to rest and grow for a week...yeah!!! :D

I think over the last few months my strength has really gone up and I've put on some nice lean mass. I'm really excited how I've stayed on diet and focus even with the nagging injuries trying to get in my way. I can't wait for the next phase and I will be posting progress pix at the end of next week.

As you can see from how the numbers dropped off on my bicep work, my left arm was bothering me and I didn't want to push it to much...time to give it some rest.



grow baby grow!!!!!!!!!!!!!!! :D and as always IN FOR DE NOOOOOOOOODEZZZZZZZZZZZZ :d

[aftrshok]

I remember someone saying, i can't wait to get big weight on cgbp again...... *points up* hmmmmmm...... :D :D :D


42 Holy cow, no wonder your arm was starting to get tired ;)



grow baby grow!!!!!!!!!!!!!!! :D and as always IN FOR DE NOOOOOOOOODEZZZZZZZZZZZZ :d

Oh I remember that and I went past what I was doing before!!! :D

Yeah 42 reps was kicking my butt....it was supposed to be 4 reps, I just couldn't stop...haha!!!

Of course you are!!!!!! :eek: ;)

[Bad.bull]

Bows!!!! IM not worthy...wait............... YES, yes I am...LOL.....


that is the only way to go into a rest week with some mutha Effin big numbers!!!

Take a wk. off, rest, relax...give me a chance to catch ya!!! ...LOL :D

Have a good Easter! :D




Squirrel!!!

[aftrshok]

Bows!!!! IM not worthy...wait............... YES, yes I am...LOL.....


that is the only way to go into a rest week with some mutha Effin big numbers!!!

Take a wk. off, rest, relax...give me a chance to catch ya!!! ...LOL :D

Have a good Easter! :D


Squirrel!!!

That's right your not...haha!!! :D

You know it, I wanted to finish up strong!!!

You still won't catch me but keep trying!!! :D

You too!!! :D

[2nd_chance]

Close Grip Bench Press:

265 x 6

275 x 4
285 x 3 PR

Dude!!!! You've seriously got the strongest CGBPs of anyone I follow. Awesome!

[aftrshok]

Dude!!!! You've seriously got the strongest CGBPs of anyone I follow. Awesome!

That can't be possible but thanks for the compliment!!! :D

The first 2 reps flew right up and then I struggled with the 3rd a little bit.

I took measurements today for my one month progress update and my jaw hit the floor on some of them...can't wait to post them!! :D

[2nd_chance]

That can't be possible but thanks for the compliment!!! :D

The first 2 reps flew right up and then I struggled with the 3rd a little bit.

I took measurements today for my one month progress update and my jaw hit the floor on some of them...can't wait to post them!! :D

Numbers....... Please!!!

[doindbt]

I have that same pain if I do to heavy on bicep days, like when doing ez-bar cable curls, I can get through them but the pain on the underside of my forearm is bad enough that I don't want to let go of the bar.

That's exactly where my pain is too. Grrr...


Dude!!!! You've seriously got the strongest CGBPs of anyone I follow. Awesome!

^^ Yup...agreed.


I took measurements today for my one month progress update and my jaw hit the floor on some of them...can't wait to post them!! :D

Where dah digits?

[aftrshok]

Numbers....... Please!!!

+


Where dah digits?

Have to wait until Monday morning...sorry!!! :D

[2nd_chance]

+



Have to wait until Monday morning...sorry!!! :D

You sukk. j/k

[aftrshok]

You sukk. j/k

Hahaha!!!! :D

[aftrshok]

March 1st Numbers:
Weight – 187.5
Bodyfat – 13%
Shoulders – 50”
Chest – 43.5”
Waist – 35”
Forearm – 12.25 “(L) 13”(R)
Bicep Relaxed– 14.5”(L) 14.5”(R)
Bicep Flexed – 15”(L) 15.25”(R)
Quads – 23”(L) 23.25”(R)
Calves – 15.25”(L) 15.25”(R)



April 4th Numbers:
Weight – 191.5
Bodyfat – 11%
Shoulders – 52”
Chest – 44.5”
Waist – 35”
Forearm – 12.75 “(L) 13.5”(R)
Bicep Relaxed– 14.75”(L) 15”(R)
Bicep Flexed – 16”(L) 16.25”(R)
Quads – 24”(L) 24.25”(R)
Calves – 15.25”(L) 15.25”(R)

Total Change:
Weight – Up 4 lbs
Bodyfat – down 2%
Shoulders – up 2"
Chest – up 1"
Waist – Same
Forearms – up 1/2" on both
Bicep Relaxed– up 1/4" left, up 1/2" right
Bicep Flexed – Up 1" on both
Quads – Up 3/4" on both
Calves – stayed the same

I'm really happy with the change over the last month, the only thing that I don't like is my bodyfat is down but all my fat seems to be in my belly/lower back area. So even though it's 11% I can't see my abs, at least my waist didn't get any bigger.

Looks like my calves are going to be hard to get to grow, they do have more definition in them so that's a start.

[Bad.bull]

Morning Brian...Everything looks good, no gain on your waist, is better then a gain! Maybe its time to start doing the boring, 45 mins. of LISS...lol.

Did you have a good Easter?

[aftrshok]

Morning Brian...Everything looks good, no gain on your waist, is better then a gain! Maybe its time to start doing the boring, 45 mins. of LISS...lol.

Did you have a good Easter?

I'm fine with the no gain in waist, I was hoping it would stay the same. I don't think it's cardio time yet????

Had a great Easter. :D

[HoosierHardGain]

Nice work for the month, Brian!




It's baseball opening day, ya know. go reds

[aftrshok]

Nice work for the month, Brian!




It's baseball opening day, ya know. go reds

Thanks Hoos, I was happy with it....I gained more this time than I ever did with Scivation, not a knock on them..I just found a trainer and a program that has given me better results. :D

GO CARDS!!!! :D

I might have to watch the replay tonight if the Cards win!!!

[2nd_chance]

Hey Brian. I've been tied up on meetings all morning. Those are some AWESOME results bro! Especially for 1 month.

Why are you upset about your bf% going from 13 to 11? Ain't that a good thing? :)

[aftrshok]

Hey Brian. I've been tied up on meetings all morning. Those are some AWESOME results bro! Especially for 1 month.

Why are you upset about your bf% going from 13 to 11? Ain't that a good thing? :)

I thought so too....now if I can just them going up....have to see what my genetics have to say about it...LOL!! :D

Not about it going down but my mid section holding all my fat. The readings on my chest and leg were really low but my waist is where my readings were high.