Aftrshok's Rise From The Ashes

[aftrshok]

Nice work Brian. I can't get the picture on those beer pitchers based on your description :)

It's hard for me to explain other than at the top of the movement you tip the DB forward like pouring a pitcher of beer in a glass. Other than that it's the same as a bent over read delt DB raise.

Thanks David, good to hear from you. Hope you are stuffing your face with some great food. Eat plenty for me!!! :D

[Mountain_Goat]

Killed that workout Bro!!! Nice job!!!!

[aftrshok]

Killed that workout Bro!!! Nice job!!!!

It sure felt like it!!! :D

Thanks Goat!!!

[aftrshok]

Tonight

Golf after work, I've noticed lately I'm running out of gas by the 7th hole...oh well.

1 hour cardio on the treadmill when I got home.

I am beat, legs are worn out....bedtime, shower first.

Will be going to a Cardinals game tomorrow to watch my daughter's honor choir sing the National Anthem. No workout but I will get my 2 hours of cardio and push my lifting off till Friday and Sat.

[blsmith]

Tonight

Golf after work, I've noticed lately I'm running out of gas by the 7th hole...oh well.

1 hour cardio on the treadmill when I got home.

I am beat, legs are worn out....bedtime, shower first.

Will be going to a Cardinals game tomorrow to watch my daughter's honor choir sing the National Anthem. No workout but I will get my 2 hours of cardio and push my lifting off till Friday and Sat.

That is awesome Bri! What an honour for her! Enjoy the game tomorrow! :)

[tonsti]

That is awesome Bri! What an honour for her! Enjoy the game tomorrow! :)X2!!!!!! What a proud moment for you! :)

[aftrshok]

That is awesome Bri! What an honour for her! Enjoy the game tomorrow! :)

It should be a great time as long as the rain stays away. Hopefully the cards will win, not looking so hot right now.

[aftrshok]

X2!!!!!! What a proud moment for you! :)

Very proud to say the least. :D

[blsmith]

It should be a great time as long as the rain stays away. Hopefully the cards will win, not looking so hot right now.

Nah, they're facing the Astros! No problem! :D

[tonsti]

It should be a great time as long as the rain stays away. Hopefully the cards will win, not looking so hot right now.dood!!you good be me ....a mariners fan......what a freakshow!

[blsmith]

dood!!you good be me ....a mariners fan......what a freakshow!

Hey Blue Jays here! We are just as bad...

[aftrshok]

Nah, they're facing the Astros! No problem! :D

That's what I thought but they are fixing to drop 2 in a row to them. :eek:


dood!!you good be me ....a mariners fan......what a freakshow!

That bad huh? :)

[tonsti]

yep.....not enough time in the day to go over all the issues!

[aftrshok]

yep.....not enough time in the day to go over all the issues!

Baaaaaaaahahaha!!! :D

[aftrshok]

Had a great time at the Cardinals game yesterday even though they lost...ugghh!!!

Got sunburned, got lots of cardio in walking down 10 flights of stairs and then a half mile to the stadium and another 12 flights of stairs to the level our seats were on and then repeat on the way back to the car.

[blsmith]

Had a great time at the Cardinals game yesterday even though they lost...ugghh!!!

Got sunburned, got lots of cardio in walking down 10 flights of stairs and then a half mile to the stadium and another 12 flights of stairs to the level our seats were on and then repeat on the way back to the car.

Yeah with a 3 hour rest in between! :p

Glad you had a great time. :)

[aftrshok]

Yeah with a 3 hour rest in between! :p

Glad you had a great time. :)

2.5 hour rest to be exact!!!! :D

[blsmith]

2.5 hour rest to be exact!!!! :D

still too long! ;)

[user94984100999]

had to stop in my brother,i miss your journal

[aftrshok]

still too long! ;)

Does running up the 10 flights of stairs at the parking garage count as anything, after the walk?

[aftrshok]

had to stop in my brother,i miss your journal

Glad you did man!!!

I think I saw a picture of you sitting on your computer floating around in the flood. Was that a paddle you were using to get to shore? :D

[user94984100999]

Glad you did man!!!

I think I saw a picture of you sitting on your computer floating around in the flood. Was that a paddle you were using to get to shore? :D

LMAO....that was prolly me:D

[HoosierHardGain]

G'morning man!

[aftrshok]

LMAO....that was prolly me:D

I'm pretty sure it was...lol!!! :D


G'morning man!

Sup??

Looks like it's a good time for the Cards to go on a winning streak now, put those Red's back where they belong!!! :D

[Mountain_Goat]

what the hell is going on in here???

[aftrshok]

what the hell is going on in here???

A sunburn and trying to figure out if I want to do arms today (it's arm day) and Legs (missed yesterday) or just do arms today and hit the gym tomorrow for legs.....hmmmmm

[HoosierHardGain]

Looks like it's a good time for the Cards to go on a winning streak now, put those Red's back where they belong!!! :D

That's kinda what I am afraid of :eek:


what the hell is going on in here???

You mean you don't know either?

[aftrshok]

5-14-10 Workout: Arms - Bi's and Tri's
Aftrshok's Body Rebuild Phase 3- Week #5



Warm-up set performed before each exercise and stretching


DB Concentration Curls:

35's x 10

30's x 10

25's x 10

Seated EZ Bar Curl:

80 x 10

60 x 10

60 x 10

Standing Hammer Curls:

35's x 10

30's x 10

25's x 10

Rope Overhead Tricep Extensions:

70 x 10

80 x 10

90 x 10

1 Arm Rope Pressdowns:

50 x 10

60 x 10

70 x 10

Reverse Grip Pressdowns:

80 x 10

90 x 10

100 x 10


Power Moves:

Jump Over Bench:

Set 1 (15 reps)

Set 2 (15 reps)

Set 3 (15 reps)


Jump Rope:

3 sets of 40



Cardio (This Morning): Treadmill
Slept in


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


The reverse grip pressdowns bothered my right arm some, so couldn't go over the top heavy on them.

Funny Gym Story:
There is this younger couple that comes and lifts together (he is an albino white bean pole and she is a little on the heavy side). He was showing her how to do pushups or some sexual position, couldn't really tell but the first thing that came to my mind was, he's showing her how to give a blow job. He had her on all fours and had his hand on the floor with his thumb up right where her mouth would come down while doing a pushup and he had his other hand on the back of her neck. He would push her down until she kissed his thumb. Me and 2 other guys that were working out there saw it and couldn't quit laughing. :D

[Mountain_Goat]

You mean you don't know either?

not a clue :D

[rpaul11]

oh...look...a workout :D








































nice job Brian.

[Mountain_Goat]

Hell of a workout Brian! That story about the gym couple is funny as hell! OMG!

[mountainrock]

Are you sure you were at the GYM????? that sounds like a different kinda club.... :eek:

laughter the BEST workout for abs (and the mind ;) )

[aftrshok]

oh...look...a workout :D

nice job Brian.

Thanks Rich!!!

It was an interesting day at the gym for sure!!! :eek:


Hell of a workout Brian! That story about the gym couple is funny as hell! OMG!

They did a lot of other things too!!! :eek:

It was tough trying to lift and not lose it during a lift!! :D


Are you sure you were at the GYM????? that sounds like a different kinda club.... :eek:

laughter the BEST workout for abs (and the mind ;) )

I'm starting to wonder if I was at the gym after all, I noticed I missing some one's out of my wallet....hmmmmmm!!!! :D

[aftrshok]

1 hour cardio on treadmill -done

[aftrshok]

1 hour cardio on treadmill - done
Abz - done

[blsmith]

1 hour cardio on treadmill - done
Abz - done

well done bro! :)

[2nd_chance]

Good arm work yesterday Brian. Funny story lol.

[Bad.bull]

Good morning Bro!!
OH..ABS...I can do them this evening...thats for the reminder....

How was your weekend?

[aftrshok]

well done bro! :)

Why thank you very much Brian!!! :D


Good arm work yesterday Brian. Funny story lol.

Hey David, it was a good arm workout. First time doing the rev. grip tri pressdowns. They bothered my right arm that I've been having problems with since Sept. 09....wrist and forearm by elbow.

It was the funniest thing I have seen in the gym in a long time.



1 hour cardio on treadmill - done

Weight down some more!!! :D

I think my body is starting to tweak out on me....been seeing funny shapes that seem to shimmer in my eyes off and on. Don't know what that is all about but it makes it hard to focus on my computer screen. It has been going away after about 15 mins or so. I was beat all weekend even though I slept in on both days.

[Mountain_Goat]

Weight down some more!!! :D

I think my body is starting to tweak out on me....been seeing funny shapes that seem to shimmer in my eyes off and on. Don't know what that is all about but it makes it hard to focus on my computer screen. It has been going away after about 15 mins or so. I was beat all weekend even though I slept in on both days.

Your brain is going to turn to mush...and yes your body will do odd things on a contest prep. Funny thred to read...but soooooooooooooo true.

http://forum.bodybuilding.com/showthread.php?t=124237761

[Bad.bull]

OOOOO the things to look forward toooo GTFO!!!!....lol

Had to use my new saying I learned. And since I learned something...Im leaving and going home now!!! :)

[aftrshok]

OOOOO the things to look forward toooo GTFO!!!!....lol

Had to use my new saying I learned. And since I learned something...Im leaving and going home now!!! :)

Yeah it's a lot of fun!!!!! :eek:

[aftrshok]

5-17-10 Workout: Chest
Aftrshok's Body Rebuild Phase 4 (Almost to the home stretch) - Week #6



Warm-up set performed before each exercise and stretching



Rest between super sets was short, however long it took me to walk between one bench to the other.


Barbell Bench Press SS with Barbell Incline Bench Press:

Bench 155 x 12 SS/ Incline 155 x 12

Bench 145 x 12 SS/ Incline 145 x 12

Bench 135 x 12 SS/ Incline 135 x 12

Cable Crossovers:

60 x 12

50 x 12

40 x 12



Power Moves:

Jump Over Bench:
3 x 16

Jump Rope:
3 sets of 50



Cardio (This Morning): Treadmill
1 hour @ 3.0 mph


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

At the request of my wonderful trainer I was told to take it easy since my body seems to be freaking out on me because of the lack of carbs....go figure!!!

[Bad.bull]

Wait....your trainer, said take it easy???? hmmm....lol.

So, did ya???

[aftrshok]

Wait....your trainer, said take it easy???? hmmm....lol.

So, did ya???

Yeah my trainer said that or maybe I dreamed it.....everything is foggy right now!!!!

I don't know, does it look like I did?

[aftrshok]

I'm gonna FAWKIN choke some SOB's here at work....GRRRRRRRRRR!!! :mad: :mad: :mad:

[2nd_chance]

Those bench supersets look brutal Brian. "Take it easy" lol.... he was testing you!!!

[aftrshok]

Those bench supersets look brutal Brian. "Take it easy" lol.... he was testing you!!!

You know I thought that my strength had went down but after I look at that I went from doing reps of 7,3,5,8 that were heavy to 12,12,12 plus supersets, so I guess my strength stayed.

I think I was being tested!!! :D

[aftrshok]

quiet around here...haha!!!

1 hour cardio on treadmill - done
abz - done

[Mountain_Goat]

quiet around here...haha!!!




it's TOO quiet... :D

[aftrshok]

it's TOO quiet... :D

I know....it's almost scary it's so quiet!!! :D

[aftrshok]

Guess what? Give Up?

1 hour of cardio on treadmill this morning - done!!! :D

[mountainrock]

so lets make some NOISE!!!!!!!!!!!!

morning sam

[aftrshok]

so lets make some NOISE!!!!!!!!!!!!

morning sam

AAHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH!!!!!

Morning Billy!!!! :D

[Bad.bull]

Morning John Boy!!!!!!!!

[aftrshok]

Morning John Boy!!!!!!!!

Sup......ummmmm.......ummmmmm......can't think!!!! :D

Funny little lack of carb related story from last night.

I got my wifes tooth brush and mine out of the holder last night put tooth paste on them and then proceeded to forget which one was mine, mind you they are different colors but I couldn’t remember. I asked her and she said yours is blue and then she told me about five minutes later that the tooth brush I fixed for her wasn’t hers but my oldest daughter’s. WTF???? LOL!!! :D

[Bad.bull]

Funny little lack of carb related story from last night.

I got my wifes tooth brush and mine out of the holder last night put tooth paste on them and then proceeded to forget which one was mine, mind you they are different colors but I couldn’t remember. I asked her and she said yours is blue and then she told me about five minutes later that the tooth brush I fixed for her wasn’t hers but my oldest daughter’s. WTF???? LOL!!! :D

No, bodybuilders are not dumb......................toooooooooooooooth brush........... HUH :confused:

Hell Im suprised you remembered the story....lol.

[aftrshok]

No, bodybuilders are not dumb......................toooooooooooooooth brush........... HUH :confused:

Hell Im suprised you remembered the story....lol.

I'm surprised I remembered it too but it was pretty funny at the time. Nothing like staring at 2 tooth brushes for about 5 minutes trying to figure out which one is yours and still having to ask...OMG!!!

[Bad.bull]

i'm surprised i remembered it too but it was pretty funny at the time. Nothing like staring at 2 tooth brushes for about 5 minutes trying to figure out which one is yours and still having to ask...omg!!!

i lmao @ ^^^^^^^^^^

[mountainrock]

YOU got HER tooth brush ready???????

[aftrshok]

YOU got HER tooth brush ready???????

Yeah I fixed mine and what I thought was my wife's. What's even worse is mine and my daughter's brushes are clear with blue or green and my wife's is all white....I better shut up now, I'm starting to look dumber by the minute....not like that's hard to do.

[mountainrock]

Yeah I fixed mine and what I thought was my wife's. What's even worse is mine and my daughter's brushes are clear with blue or green and my wife's is all white....I better shut up now, I'm starting to look dumber by the minute....not like that's hard to do.

just interested in this concept that YOU do something for HER (that isn't yelling...) :confused:

[Bad.bull]

Yeah I fixed mine and what I thought was my wife's. What's even worse is mine and my daughter's brushes are clear with blue or green and my wife's is all white....I better shut up now, I'm starting to look dumber by the minute....not like that's hard to do.

just imagine....im gonna be that smart in weeks!!! Im not posting a dam thing in my thread! Its bad enough already!!! :D

[aftrshok]

just interested in this concept that YOU do something for HER (that isn't yelling...) :confused:

We get along great and always do stuff for each other. I can count on one hand how many times we have argued in the last 17 years we have been married.


just imagine....im gonna be that smart in weeks!!! Im not posting a dam thing in my thread! Its bad enough already!!! :D

O come on, you have to...I'll be flying high on carbs by then and will be wanting to laugh all day long at you!!! :D

[aftrshok]

5-18-10 Workout: Back
Aftrshok's Body Rebuild Phase 4 (Almost to the home stretch) - Week #6



Warm-up set performed before each exercise and stretching



Rest between super sets was short, however long it took me to walk between the two pieces of equipment....not long enough!!!



Bodyweight Pull-Ups SS with Wide Grip Lat Pulldowns:

BW x 12 SS/ Lat Pulldowns 125 x 12

BW x 12 SS/ Lat Pulldowns 115 x 12

BW x 12 (all but 2 assisted.OMG)SS/ Lat Pulldowns 105 x 12



Rack Pulls SS with Inverted Pull-Ups on Smith Machine:

Rackpulls 135 x 12 SS/ Inverted PU BW x 12

Rackpulls 155 x 12 SS/ Inverted PU BW x 12

Rackpulls 175 x 12 SS/ Inverted PU BW x 12

Cobras:

70 x 12

80 x 12

90 x 12



Power Moves:

Jump Over Bench:
3 x 15

Jump Rope:
3 sets of 55



Cardio (This Morning): Treadmill
1 hour @ 3.0 mph


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

The last set of pull-ups I had to have some assistance, I could only do 2 on my own, I wasn't assisted much but enough to get the job done...man were my lats fried. I think my trainer is nutz or is trying to kill me but right now I don't care....I'm comfortably numb!!!! :D

[Mountain_Goat]

YQWszrZHBPI

[aftrshok]

YQWszrZHBPI

NICE!!!! :D

I'll tell you what, I'm taking a beating in the gym right now. I guess I'm more worn down than I thought!!!

[mountainrock]

I think my trainer is nutz or is trying to kill me but right now I don't care....I'm comfortably numb!!!! :D



ImPRESSIVE!!!!!!!!!!!!!!!!!!!!!!!!

trainer=S&M or is it S&M=trainer (I never did get that straight) which came first the chicken or the egg??? :D

[Mountain_Goat]

NICE!!!! :D

I'll tell you what, I'm taking a beating in the gym right now. I guess I'm more worn down than I thought!!!

that's how you are supposed to feel. try not to let it bother you. you will be weak...tired..and stupid. Fun huh? :D

[aftrshok]

ImPRESSIVE!!!!!!!!!!!!!!!!!!!!!!!!

trainer=S&M or is it S&M=trainer (I never did get that straight) which came first the chicken or the egg??? :D

I'm not sure either and either way is cool!!! :D

[aftrshok]

that's how you are supposed to feel. try not to let it bother you. you will be weak...tired..and stupid. Fun huh? :D

Yeah I know, I won't let it bother me to much...I'll try to have fun with it at my expense!!!! :D

[aftrshok]

5-18-10 Workout: Back
Aftrshok's Body Rebuild Phase 4 (Almost to the home stretch) - Week #6



Warm-up set performed before each exercise and stretching



Rest between super sets was short, however long it took me to walk between the two pieces of equipment....not long enough!!!



Bodyweight Pull-Ups SS with Wide Grip Lat Pulldowns:

BW x 12 SS/ Lat Pulldowns 125 x 12

BW x 12 SS/ Lat Pulldowns 115 x 12

BW x 12 (all but 2 assisted.OMG)SS/ Lat Pulldowns 105 x 12



Rack Pulls SS with Inverted Pull-Ups on Smith Machine:

Rackpulls 135 x 12 SS/ Inverted PU BW x 12

Rackpulls 155 x 12 SS/ Inverted PU BW x 12

Rackpulls 175 x 12 SS/ Inverted PU BW x 12

Cobras:

70 x 12

80 x 12

90 x 12



Power Moves:

Jump Over Bench:
3 x 15

Jump Rope:
3 sets of 55



Cardio (This Morning): Treadmill
1 hour @ 3.0 mph


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

The last set of pull-ups I had to have some assistance, I could only do 2 on my own, I wasn't assisted much but enough to get the job done...man were my lats fried. I think my trainer is nutz or is trying to kill me but right now I don't care....I'm comfortably numb!!!! :D



Next page bump!

[mountainrock]

Yeah I know, I won't let it bother me to much...I'll try to have fun with it at my expense!!!! :D

hey if you can't laugh at yourself, you can always laugh at dave... :p wait...wut?? :confused:

[aftrshok]

hey if you can't laugh at yourself, you can always laugh at dave... :p wait...wut?? :confused:

Yeah I do that already and I can't wait until he is low carbing it....I'll laugh even more at him!!! :D

[mountainrock]

Yeah I do that already and I can't wait until he is low carbing it....I'll laugh even more at him!!! :D

shoot he will probably MAKE sense! :P

[aftrshok]

shoot he will probably MAKE sense! :P

You're probably right....he'll turn into Einstein and be quoting Quantum Physics left and right!!! :eek:

[aftrshok]

1 hour of cardio on treadmill - done!! :D

[rpaul11]

morning B....just swinging through to give ya a kick in the azz :p

[Bad.bull]

hey if you can't laugh at yourself, you can always laugh at dave... :p wait...wut?? :confused:


Yeah I do that already and I can't wait until he is low carbing it....I'll laugh even more at him!!! :D


shoot he will probably MAKE sense! :P


You're probably right....he'll turn into Einstein and be quoting Quantum Physics left and right!!! :eek:

fawkers :p
e=mc^2


















































:confused: wut!!!! :eek:

[aftrshok]

morning B....just swinging through to give ya a kick in the azz :p

Make sure you use your good foot!!! :)

Thanks, I needed on this morning!!!


fawkers :p
e=mc^2

:confused: wut!!!! :eek:

Hahaha........ :D


I sooooooo did not want to get on the treadmill this morning....uggghhhhh but I did.

1 hour cardio on treadmill - done

I wish my stomach looked like it does when I get up, all day long!!! :mad:

[Bad.bull]

man it must be a Weds. thing...I fought with self to get out of bed and damn it, I lost...lol

[blsmith]

Morning Bri! How's it going?

[aftrshok]

man it must be a Weds. thing...I found with self to get out of bed and damn it, I lost...lol

I don't know but I was like just a few more minutes and said Fawk it I'm getting on that treadmill!!!


Morning Bri! How's it going?

Not to bad, just a little beat down still this morning but it's all good!!! :D

[mountainrock]

didn't sleep a bit last night (anyone want a dog???) and still woke up Raring to go on round roundy for an hour.... :D





















oh wait, i've had cARBZZZ :) :D :D

[aftrshok]

didn't sleep a bit last night (anyone want a dog???) and still woke up Raring to go on round roundy for an hour.... :D

oh wait, i've had cARBZZZ :) :D :D


Blah blah blah with the words coming out your mouth!!!! :D

Rub those carbz in....grrrrrrrrrrrrr!!!! :D

I haven't slept good in over a week now but oh well. It will be interesting to see how tired or pissed off or both I get today during golf.

[HoosierHardGain]

I haven't slept good in over a week now but oh well.

Then I won't mention who's in first place right now....


:D

[aftrshok]

Then I won't mention who's in first place right now....


:D

I would guess it's those stupid REDS but after tonight they won't be!!!! :D

[HoosierHardGain]

I would guess it's those stupid REDS but after tonight they won't be!!!! :D

Yeah, you're probably right...at least I can enjoy in for a few days :)

[aftrshok]

Yeah, you're probably right...at least I can enjoy in for a few days :)

Yes you can and depending on what the weather does around here, they might stay in first for longer than tonight....lol

[blsmith]

You National Leaguers... so funny. ;)

Go jays go. :)

[dmangiarelli]

Blah blah blah with the words coming out your mouth!!!! :D

Rub those carbz in....grrrrrrrrrrrrr!!!! :D

I haven't slept good in over a week now but oh well. It will be interesting to see how tired or pissed off or both I get today during golf.

Golf?! :eek: Dayum, I gotta work! :(

[2nd_chance]

I'm late making my rounds. Good workout yesterday Brian. Great job on the pullups.

Go Reds!!!!! 1st place baby!

[aftrshok]

You National Leaguers... so funny. ;)

Go jays go. :)

Yeah we are!!! :D


Golf?! :eek: Dayum, I gotta work! :(

I don't get to go golf until after work!!! :(

Nothing like get up do cardio, work til noon, go to gym, back to work, then golf, get home back on the treadmill, eat then bed. And I wonder why the guys I work with ask me why I get tired.

[mountainrock]

Nothing like get up do cardio, work til noon, go to gym, back to work, then golf, get home back on the treadmill, eat then bed. And I wonder why fat, not so in shape, threatened guys I work with ask me why I get tired.

fixed!

[aftrshok]

I'm late making my rounds. Good workout yesterday Brian. Great job on the pullups.

Go Reds!!!!! 1st place baby!

They were pretty tough!!!

Go Cards!!!!! :D


fixed!

I like the fix, that's more like it!! :D

[Bad.bull]

Nothing like get up do cardio, work til noon, go to gym, back to work, then golf, get home back on the treadmill, eat then bed. And I wonder why the guys I work with ask me why I get tired.

maybe try not to work so hard.....

[aftrshok]

maybe try not to work so hard.....

I probably don't work hard enough...wut???

[Bad.bull]

I probably don't work hard enough...wut???

U work for the govenment???

[aftrshok]

U work for the govenment???

No but I probably should!!!! :D

Quit asking me hard questions.....I'm low on carbz!!!!

[Mountain_Goat]

I sooooooo did not want to get on the treadmill this morning....uggghhhhh but I did.

1 hour cardio on treadmill - done

I wish my stomach looked like it does when I get up, all day long!!! :mad:

it will....if it's like that now...couple more weeks should do the trick. :D

[aftrshok]

5-19-10 Workout: Shoulders
Aftrshok's Body Rebuild Phase 4 (Almost to the home stretch) - Week #6



Warm-up set performed before each exercise and stretching



Rest between super sets was short, however long it took me to walk between the two pieces of equipment....not long enough!!!



DB Side Laterals SS with Standing Military Press:

25's x 12 SS/ Military Press 115 x 12

25's x 12 SS/ Military Press 95 x 12

25's x 12 SS/ Military Press 95 x 12



DB Press to upper arms parallel with floor SS with DB Bent over rear shoulder beer pitcher move:

35's x 12 SS/ Beer 25's x 12

35's x 12 SS/ Beer 25's x 12

35's x 12 SS/ Beer 25's x 12


Power Moves:

Jump Squats:
Down and Back on the racquetball court

Jump Rope:
3 sets of 45



Cardio (This Morning): Treadmill
1 hour @ 3.0 mph


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

I would of never guess that the Supersets and 12 rep stuff would be tough, after all it's only 4 exercises but damn it's brutal.

I went as heavy as I possibly could, I almost started to pick up the pink DB's!!! :eek:






it will....if it's like that now...couple more weeks should do the trick. :D

I sure hope so!!!! :D

[tonsti]

Good stuff brian!Keep rockin it!

[aftrshok]

Good stuff brian!Keep rockin it!

I'm trying my hardest Tony, it's getting tough but that's when I really find out what I'm made of!!!

[Bad.bull]

shoot if your gonna grab the pink dumbbells...I better go get the kiddie ones.....

[aftrshok]

shoot if your gonna grab the pink dumbbells...I better go get the kiddie ones.....

Yeah you might!!!! :D

[Bad.bull]

shoot if your gonna grab the pink dumbbells...I better go get the kiddie ones.....


Yeah you might!!!! :D

GRRRRR :mad:


________________________________________
TBB=Tooth Brush Boy!

[aftrshok]

grrrrr :mad:


________________________________________
tbb=tooth brush boy!

hahaaa.....

[mountainrock]

almost there and not letting go of what your made of!!! rock on! :D

[2nd_chance]

I would of never guess that the Supersets and 12 rep stuff would be tough, after all it's only 4 exercises but damn it's brutal.

I went as heavy as I possibly could, I almost started to pick up the pink DB's!!!



There's lots of ways to get the job done and you're right high rep and ss work are brutal. Great job today.

[aftrshok]

Last Night:
Golf after work - done
1 hour cardio on treadmill - done
Abz - done
Me - done and was very very tired

This Morning:
1 hour cardio on treadmill - done
Mid-section thinning out, my waist is down from 35" to 33".......YEAH!!!! :D





almost there and not letting go of what your made of!!! rock on! :D

Rocking on I am!!!! :D


There's lots of ways to get the job done and you're right high rep and ss work are brutal. Great job today.

Yeah there are and being on low cals, low carbs, high reps and ss is kicking my a**!!! :D

I am so worn out today, my legs just don't seem to have much life in them today.

[blsmith]

Great job on the waist reduction. You are certainly rocking now Sir! :)

[mountainrock]

my legs just don't seem to have much life in them today.

um isn't it legz day???? I haven't seen a legs day? do you have legs??? Hello.... are you there????.....











.....i think we lost him ..... :confused: :eek:

[aftrshok]

Great job on the waist reduction. You are certainly rocking now Sir! :)

At the moment I think I'm just rolling....to tired to rock!!!

Thanks!!! :D


um isn't it legz day???? I haven't seen a legs day? do you have legs??? Hello.... are you there????.....


.....i think we lost him ..... :confused: :eek:

Yeah it's leg day and at my current level of energy and leg pain, I'm not looking for much weight on my leg exercises....ughhhh!!!!

[HoosierHardGain]

Sup bud?

[aftrshok]

Sup bud?

Not much, just trying to stay awake!!!

[HoosierHardGain]

Not much, just trying to stay awake!!!

Need me to send you some coffee?

[aftrshok]

Need me to send you some coffee?

You could but I don't drink anything with caffeine!!! :(

[HoosierHardGain]

You could but I don't drink anything with caffeine!!! :(


hmmm, and you don't eat sugar...sorry dude, can't help :cool:

[aftrshok]

hmmm, and you don't eat sugar...sorry dude, can't help :cool:

Yeah I know......thanks a lot!!!

Maybe you could swing by here and kick me in the shin, that would wake me up!!!

[HoosierHardGain]

Yeah I know......thanks a lot!!!

Maybe you could swing by here and kick me in the shin, that would wake me up!!!

Could just have your wife come over and do that

[Bad.bull]

Could just have your wife come over and do that

THEN it would be another hump day, and he'd be sleeping afterwards.... :eek:

[aftrshok]

Could just have your wife come over and do that

Yes but she might kick me somewhere else!!! She's had enough of me being grumpy and tells me that she will be glad when I can have carbs again.


THEN it would be another hump day, and he'd be sleeping afterwards.... :eek:

This is very true!!!! :D

[mountainrock]

In line for shin kicking ;)

[HoosierHardGain]

In line for shin kicking ;)

*runs and hides*

[aftrshok]

In line for shin kicking ;)

Oh snap!!!! :eek:


*runs and hides*

Chicken!!!!!! :D

[HoosierHardGain]

Oh snap!!!! :eek:



Chicken!!!!!! :D

At least it isn't like Jaime who aims for the baby maker! :eek:

[aftrshok]

At least it isn't like Jaime who aims for the baby maker! :eek:

That is very true!!!!!

[Bad.bull]

At least it isn't like Jaime who aims for the baby maker! :eek:

Now, dont be giving up any suggestions!!! HOOS!!!

[dmangiarelli]

Any lifting going on in here today? :eek:

[aftrshok]

Any lifting going on in here today? :eek:

Yeah, in about an hour I'll be at the gym hitting legs!!! :eek:

[HoosierHardGain]

Yeah, in about an hour I'll be at the gym hitting legs!!! :eek:

Why not lift some weights instead...just sitting there hitting your legs won't do any good! :rolleyes:

[aftrshok]

Why not lift some weights instead...just sitting there hitting your legs won't do any good! :rolleyes:

It's gotta feel better then what I'm gonna do to them lifting wise today!!!!

[aftrshok]

5-20-10 Workout: Legs (Calves will be done tomorrow with Arms)
Aftrshok's Body Rebuild Phase 4 (Almost to the home stretch) - Week #6



Warm-up set performed before each exercise and stretching


DB Lunges:

50's x 10

50's x 10

50's x 10


DB Step Ups:

55's x 10

55's x 10

55's x 10


Wide Stance Squats:

155 x 10

185 x 10

195 x 10


GHR's (Faceplants) OMG!!!!:

10,8,8,4


Stiff Legged Deadlifts:

155 x 10

185 x 8

195 x 7


Seated Leg Curls:

125 x 10

135 x 10

135 x 8

Jump Squats:
3 racquetball court lengths


Cardio (This Morning): Treadmill
1 hour @ 3.0 mph


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


My legs are done, toast, shot, fried, kaput, you name it!!!! :D

I'll hit calves with arms tomorrow, hopefully I will be able to walk later. My hammies got hit hard today!!!

[HoosierHardGain]

Nice way to destroy dem legs, Brian.

[aftrshok]

Nice way to destroy dem legs, Brian.

Right now my legs wouldn't agree with you...haha!!!

Thanks Hoos!!! :D

[aftrshok]

Just got woke up by the cleaning guy here at work.....apparently I feel asleep about 3 hours ago and no one bothered to wake me up....nice co-workers....LOL :D

[mountainrock]

Just got woke up by the cleaning guy here at work.....apparently I feel asleep about 3 hours ago and no one bothered to wake me up....nice co-workers....LOL :D

LOL they thought you needed your rest also

can the cleaning guy carry you out?

[dmangiarelli]

Just got woke up by the cleaning guy here at work.....apparently I feel asleep about 3 hours ago and no one bothered to wake me up....nice co-workers....LOL :D

Are you sure you don't work for the gov't? :D

[aftrshok]

Tonight:

1 hour cardio on treadmill - done





LOL they thought you needed your rest also

can the cleaning guy carry you out?

yeah I did need the rest, I have a feeling my legs are gonna be hurting tomorrow!! :D

No he can't!!


Are you sure you don't work for the gov't? :D

yeah I'm pretty sure I don't!!! :(

[2nd_chance]

Lunges followed by step-ups?!?! That's brutal.

Great job sticking with the crazy long cardio you do.

[aftrshok]

This Morning:

1 hour of cardio on treadmill - done




Lunges followed by step-ups?!?! That's brutal.

Great job sticking with the crazy long cardio you do.

Yeah and my legs are feeling it today......my hammies are so sore!!!! :D

Gotta love the cardio.....haha!!!

[Mountain_Goat]

Hell of a leg day!!!! I'm impressed with the number of reps you got on the GHR's! Can you walk today? :D

[aftrshok]

Hell of a leg day!!!! I'm impressed with the number of reps you got on the GHR's! Can you walk today? :D

The only thing with the GHR's that I guess will take time is being able to lean even farther before I fall on my face...haha!!!

I can barely walk and I cringe whenever I have to bend over to pick up something!!! :eek:

[mountainrock]

The only thing with the GHR's that I guess will take time is being able to lean even farther before I fall on my face...haha!!!

I can barely walk and I cringe whenever I have to bend over to pick up something!!! :eek:

there would HAVE to be a lot of money on the floor for you to pick it up!!! ??? or winning lottery tix :D

[aftrshok]

there would HAVE to be a lot of money on the floor for you to pick it up!!! ??? or winning lottery tix :D

Exactly!!!!! :D

[Bad.bull]

DOES somebody have DOMS!!!! :D


Did hell freeze over :eek:!!!!!!

[aftrshok]

DOES somebody have DOMS!!!! :D


Did hell freeze over :eek:!!!!!!

I don't know if I would call them DOMS cause it wasn't "Delayed" more like IOMS "Immediate" soreness...lol!!!

I think it did!!! :D

[Bad.bull]

... like IOMS "Immediate" soreness...lol!!!

I think it did!!! :D

Leave it up to you, to start creating new ICONS!!!! :)

[aftrshok]

5-21-10 Workout: Bis and Tris + Calves = Yeah Me!!! :D
Aftrshok's Body Rebuild Phase 4 (Almost to the home stretch) - Week #6



Warm-up set performed before each exercise and stretching



Rest between super sets was short, however long it took me to walk between the two pieces of equipment!!!



EZ Bar Cable Curls SS with Tricep Pressdowns:

100 x 12 SS/ Tricep Pressdown 130 x 12

110 x 12 SS/ Tricep Pressdown 140 x 12

120 x 12 SS/ Tricep Pressdown 150 x 12



1 Arm Cable Curl SS with Weighted Dips:

40 x 12 SS/ Dips - BW + 25 x 12

40 x 12 SS/ Dips - BW + 25 x 12

40 x 12 SS/ Dips - BW + 25 x 12



Seated Calf Raises SS with Calf Raises on Leg Press (varied toe positions):

2 pl + 25 x 12 SS/ Leg Press Calf 460 x 12

2 pl + 20 x 12 SS/ Leg Press Calf 460 x 12

2 pl x 12 SS/ Leg Press Calf 460 x 12


Power Moves:

Jump Squats:
3 racquetball court lengths

Jump Rope:
3 sets of 40



Cardio (This Morning): Treadmill
1 hour @ 3.0 mph


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

Don't really know what I was thinking when I decided to do the power moves today, my legs are so sore. Something inside of me said do them so I did!!!! :D

My Armz got their swole on and I've got a lot more veins popping out now!!! :D





Leave it up to you, to start creating new ICONS!!!! :)

Well you know me!!! LOL!!! :)

[Bad.bull]

Popping veins FTW(no homo)!!!!:D

[aftrshok]

Popping veins FTW(no homo)!!!!:D

Oh they were!!!!! :D

[mountainrock]

ok this is really scarry, i saw dave's post then yours and i had to scroll back and forth to see whos who cuz your avis looked similar....... twlight zone...... TAKE THE SHIRT OFFFFFFF!!!!!!!!

oh nice fricken job.... and power moves.... you make a trainer proud!!!! tears.... :D

[aftrshok]

ok this is really scarry, i saw dave's post then yours and i had to scroll back and forth to see whos who cuz your avis looked similar....... twlight zone...... TAKE THE SHIRT OFFFFFFF!!!!!!!!

oh nice fricken job.... and power moves.... you make a trainer proud!!!! tears.... :D

At the end of next week I'll change my avi to a shirtless pic!!! :D

I shed a few tears myself while doing them...lol!!! :)

[aftrshok]

1 hour on treadmill - done diddly done!! :D

[2nd_chance]

5-21-10 Workout: Bis and Tris + Calves = Yeah Me!!! :D
Aftrshok's Body Rebuild Phase 4 (Almost to the home stretch) - Week #6



Warm-up set performed before each exercise and stretching



Rest between super sets was short, however long it took me to walk between the two pieces of equipment!!!



EZ Bar Cable Curls SS with Tricep Pressdowns:

100 x 12 SS/ Tricep Pressdown 130 x 12

110 x 12 SS/ Tricep Pressdown 140 x 12

120 x 12 SS/ Tricep Pressdown 150 x 12



1 Arm Cable Curl SS with Weighted Dips:

40 x 12 SS/ Dips - BW + 25 x 12

40 x 12 SS/ Dips - BW + 25 x 12

40 x 12 SS/ Dips - BW + 25 x 12



Seated Calf Raises SS with Calf Raises on Leg Press (varied toe positions):

2 pl + 25 x 12 SS/ Leg Press Calf 460 x 12

2 pl + 20 x 12 SS/ Leg Press Calf 460 x 12

2 pl x 12 SS/ Leg Press Calf 460 x 12


Power Moves:

Jump Squats:
3 racquetball court lengths

Jump Rope:
3 sets of 40



Cardio (This Morning): Treadmill
1 hour @ 3.0 mph


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

Don't really know what I was thinking when I decided to do the power moves today, my legs are so sore. Something inside of me said do them so I did!!!! :D

My Armz got their swole on and I've got a lot more veins popping out now!!! :D






Well you know me!!! LOL!!! :)

That was a super supersetting workout Brian.

What are the plans for a comp?

[mountainrock]

That was a super supersetting workout Brian.

What are the plans for a comp?

Saturday and we are all judges!!!!!!!!!!!!!!!!!!!!!!!!!!!!! ................................ right????













brian......................................


















.............................Hellllllllooooooooooo ooooo?????........................................





ok maybe not :(

[2nd_chance]

Brian, ever tried the KFC grilled Double Down. I haven't yet but the numbers look great for us low carbers....

http://i682.photobucket.com/albums/vv186/Super_2nd_Chance/6b12ad4b.jpg

[doindbt]

Hey Brian!

[Bad.bull]

At the end of next week I'll change my avi to a shirtless pic!!! :D



I am not shredding my shirt.....Im fat!!!! shirt stays on..........there, you'll be able to tell the difference..

Good morning bro.

[aftrshok]

1 hour on the treadmill - done

So this is the final week of my fake comp prep, can't believe how fast 5 months has flown by!!! I also can't believe how much fat I've dropped in that time frame and I've bulked and cut during that time too. I'm down 15 lbs since I started my cut but still have some work to do. I might not be where I want by Saturday but that's ok. You all can be the judges of how I look now compared to when I started this whole transformation.



That was a super supersetting workout Brian.

What are the plans for a comp?

That workout felt great!!!

I won't be doing a real comp until Spring of 2011 at the earliest.


Saturday and we are all judges!!!!!!!!!!!!!!!!!!!!!!!!!!!!! ................................ right????

brian......................................

............................Helllllllloooooooooooo oooo?????........................................


ok maybe not :(

Yep, you all get to see pix this weekend!!!

Can't believe this is the final week. :eek:


Brian, ever tried the KFC grilled Double Down. I haven't yet but the numbers look great for us low carbers....

http://i682.photobucket.com/albums/vv186/Super_2nd_Chance/6b12ad4b.jpg

No but that doesn't look to bad.


Hey Brian!

Hey Roni!!! :D

Love the avi!!! :D


I am not shredding my shirt.....Im fat!!!! shirt stays on..........there, you'll be able to tell the difference..

Good morning bro.

Off with the shirt (no homo) :)

What's up?

[Bad.bull]

Morning Brian..(passes him a gal. of water)....................enjoy :D

[Mountain_Goat]

Brian!!!!!!!!!!!!!!!!!!!!!

are ya having fun yet? :D

[aftrshok]

So this is the final week of my fake comp prep, can't believe how fast 5 months has flown by!!! I also can't believe how much fat I've dropped in that time frame and I've bulked and cut during that time too. I'm down 15 lbs since I started my cut but still have some work to do. I might not be where I want by Saturday but that's ok. You all can be the judges of how I look now compared to when I started this whole transformation.



Morning Brian..(passes him a gal. of water)....................enjoy :D

Thanks!!!! :D


Brian!!!!!!!!!!!!!!!!!!!!!

are ya having fun yet? :D

Yeah I'm enjoying washing my hands every 15 mins or so, I need some freaking hand care lotion by the end of the day my hands are gonna be so dry!!!

I'm always having fun but I need to let my co-workers know that I'm trying to drink 3 gallons of water and don't have time to hold their hands with their computer issues!!!! :mad:

[Bad.bull]

]

I'm always having fun but I need to let my co-workers know that I'm trying to drink 3 gallons of water and don't have time to hold their hands with their computer issues!!!! :mad:

I LOL'd!!! ^^^^^

[aftrshok]

5-24-10 Workout: Legs
Aftrshok's Body Rebuild Phase 5 - Week #6 PEAK WEEK!!!!



Warm-up set performed before each exercise and stretching


DB Lunges:

45's x 15 each leg

45's x 15 each leg


1 Leg Extensions:

80 x 15 each leg

65 x 15 each leg

65 x 15 each leg

65 x 15 each leg


1 Leg Seated Curls:

65 x 15 each leg

50 x 15 each leg

50 x 15 each leg

50 x 15 each leg


DB Step Ups:

40's x 20

40's x 20

40's x 20


Barbell Calf Raises:

225 x 15

275 x 15

275 x 15



Cardio (This Morning): Treadmill
1 hour @ 3.0 mph


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


Legs are done.....whew....wore my ass out today!!!!! :D

[Mountain_Goat]

Peak Week FTMFW!!!!!! :D

[aftrshok]

Peak Week FTMFW!!!!!! :D

OH Yeah!!!! :D

I wish I was farther along than I am but I've come a long long way in the last 5 months!!! :D

[Bad.bull]

***********peaking thru fingers*****************

Not sure if I wanna see this workout....the one I have is painful enough!!!













Nice job on the gym and cardio, without stopping for a potty break!!! :D
.........such a big boy you are......................
















.........just saying........... Have another glass of water!!!! :D

[aftrshok]

Last Night:
1 hour on the treadmill - done
Abz - done
Posing Practice - done
2.5 gallons of water yesterday - done
My bladder - done

This Morning:
1 hour on the treadmill - done



***********peaking thru fingers*****************

Not sure if I wanna see this workout....the one I have is painful enough!!!

Nice job on the gym and cardio, without stopping for a potty break!!! :D
.........such a big boy you are......................

.........just saying........... Have another glass of water!!!! :D

Pass the water on the left hand side!!!! :D

[blsmith]

great job Bri. and good morning :)

[aftrshok]

great job Bri. and good morning :)

What's up Brian? :)

[blsmith]

What's up Brian? :)

not a lot, bro.

[mountainrock]

AND.......................... you are posting from the lavatory...... can you say, laptop :D

[aftrshok]

AND.......................... you are posting from the lavatory...... can you say, laptop :D

And that is exactly what I have!!!! :D

Bathroom time again!!!

[Bad.bull]

AND.......................... you are posting from the lavatory...... can you say, laptop :D

Man I hope he washes his hands...

[aftrshok]

Man I hope he washes his hands...

Dude, I've washed my hands so much they are gonna be so stinking dry!!!

Good thing it's not winter or they would crack and bleed from all the washing.

[Bad.bull]

Dude, I've washed my hands so much they are gonna be so stinking dry!!!

Good thing it's not winter or they would crack and bleed from all the washing.

drink water...........pee, wash hands, walk to desk, drink water, work for 5 mins., talk, (repeat)....lol

[aftrshok]

drink water...........pee, wash hands, walk to desk, drink water, work for 5 mins., talk, (repeat)....lol

Bingo, that is exactly what just happened!!!

[dmangiarelli]

"knock knock". Hey, get out of there, I have to pee!

[aftrshok]

"knock knock". Hey, get out of there, I have to pee!

Sorry, it's my new office!!!! :eek:

[Bad.bull]

Sorry, it's my new office!!!! :eek:

You know there is talk in my office to move my comp. there....I just told them. Get me a cathader!!! :D

[aftrshok]

You know there is talk in my office to move my comp. there....I just told them. Get me a cathader!!! :D

You could just recycle the water once the cathader is in place....ewwww!!!

[Bad.bull]

You could just recycle the water once the cathader is in place....ewwww!!!

OMFG!!!:eek:

You sick man!!!!! LMAO...

[aftrshok]

OMFG!!!:eek:

You sick man!!!!! LMAO...

Yeah I know!!!! :D

[Bad.bull]

You could just recycle the water once the cathader is in place....ewwww!!!


OMFG!!!:eek:

You sick man!!!!! LMAO...


Yeah I know!!!! :D

Show us, OOOOOOOOOOOOOOOoo great leader!!!! :D

[aftrshok]

Show us, OOOOOOOOOOOOOOOoo great leader!!!! :D

I'm not using the cathader.....just sayin!!! LOL!!!

[aftrshok]

5-25-10 Workout: Upper Body
Aftrshok's Body Rebuild Phase 5 - Week #6 PEAK WEEK!!!!



Warm-up set performed before each exercise and stretching


Straight Arm Lat Pulldowns:

90 x 15

80 x 15

70 x 15

60 x 15



Barbell Bench Press:

165 x 15

165 x 15

155 x 15

155 x 15



DB Side Laterals:

25's x 12

20's x 12

20's x 12



Tricep Pressdowns:

120 x 12

130 x 12

140 x 12



EZ Bar Drag Curl (no I wasn't dressed in drag):

90 x 12

90 x 12

80 x 12



Hanging Leg Raises
3 sets of 20


Cardio (This Morning): Treadmill
1 hour @ 3.0 mph


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


Hit the gym with determination and focus oh almost forgot and having to pee, feeling a little tired but I made the most of my time there!! :D

[HoosierHardGain]

Nice workout, Brian...


I hope you have since peed! :p

[aftrshok]

Nice workout, Brian...


I hope you have since peed! :p

Just a few times!!!!! :D

[Bad.bull]

EZ bar Drag Curl????? Not asking, I'll find out soon enough!!!

[aftrshok]

EZ bar Drag Curl????? Not asking, I'll find out soon enough!!!

Yeah you probably will and I'm to tired to explain them right now!!! :)

[blsmith]

very good looking workout bro.

[aftrshok]

5-25-10 Workout: Upper Body
Aftrshok's Body Rebuild Phase 5 - Week #6 PEAK WEEK!!!!



Warm-up set performed before each exercise and stretching


Straight Arm Lat Pulldowns:

90 x 15

80 x 15

70 x 15

60 x 15



Barbell Bench Press:

165 x 15

165 x 15

155 x 15

155 x 15



DB Side Laterals:

25's x 12

20's x 12

20's x 12



Tricep Pressdowns:

120 x 12

130 x 12

140 x 12



EZ Bar Drag Curl (no I wasn't dressed in drag):

90 x 12

90 x 12

80 x 12



Hanging Leg Raises
3 sets of 20


Cardio (This Morning): Treadmill
1 hour @ 3.0 mph


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


Hit the gym with determination and focus oh almost forgot and having to pee, feeling a little tired but I made the most of my time there!! :D

Bumping to prove I do workout and not spend all my time in the bathroom peeing!!! :D


very good looking workout bro.

Thanks Brian, gotta love the higher reps!!! :eek:

[2nd_chance]

Did I miss a peeing contest?!?! Lol.

Strong workout bro!

[Bad.bull]

Did I miss a peeing contest?!?! Lol.



Nobody gonna catch "da piss boiy"............. "Its good to be the king"!!!

[aftrshok]

Did I miss a peeing contest?!?! Lol.

Strong workout bro!

No you didn't....sorry!!!!

Thanks David, I actually felt great in the gym today but was pretty beat when I got done.


Nobody gonna catch "da piss boiy"............. "Its good to be the king"!!!

Yep that's me!!!! :D

[Mountain_Goat]

Nice job getting the workout in Bro! I remember having to pee like 3 times during one workout during my last week. I started wondering if walking to the men's room counted as cardio. :D

[aftrshok]

Nice job getting the workout in Bro! I remember having to pee like 3 times during one workout during my last week. I started wondering if walking to the men's room counted as cardio. :D

Sure it counts as cardio especially if you have to walk up and down the stairs!!! :D

I got more work done at the gym than I am at my office, I think I've logged about 5 miles worth of trips to the bathroom so far today!!! LOL!!!

[mountainrock]

what u think of the drag curls?

oh did you do you wo in the bathroom??? its easier! ;)

[aftrshok]

what u think of the drag curls?

oh did you do you wo in the bathroom??? its easier! ;)

They were different!!!!

I'm sure it would be easier!!!! :)

[doindbt]

oh did you do you wo in the bathroom??? its easier! ;)

:eek: My brain went to a bad place....

:p

[aftrshok]

Last Night:
1 hour on the treadmill - done
Posing Practice - done
2.5 gallons of water down over the course of the day - done

This Morning:
1 hour on the treadmill - done

Only 6 more sessions left on the treadmill!!!!


:eek: My brain went to a bad place....

:p

I bet it did!!!! :D

[Bad.bull]

Good morning Bro... la la la...more then 6 sessions left of cardio!!! :mad:

Roni, going to a bad place in the bathroom....say its not so!!!..lol

[dmangiarelli]

Last Night:
1 hour on the treadmill - done
Posing Practice - done
2.5 gallons of water down - done

This Morning:
1 hour on the treadmill - done

Only 6 more sessions left on the treadmill!!!!





2.5 gallons of water? :eek:

[aftrshok]

2.5 gallons of water? :eek:

Oh yeah, and at one point last night I couldn't stop peeing. It was really freaky!!!! :eek:

[dmangiarelli]

Oh yeah, and at one point last night I couldn't stop peeing. It was really freaky!!!! :eek:

That would just suck, big time. I needs me my sleep!

[aftrshok]

That would just suck, big time. I needs me my sleep!

I like my sleep but I do fine on 5-6 hours!!!

[Bad.bull]

I like my sleep but I do fine on 5-6 hours!!!

then he starts peeing again!!!

[aftrshok]

then he starts peeing again!!!

Yep that's the routine!!! :eek:

Today is the last day of 2.5 gallons, then it will be back to a gallon a day or a little less.

[mountainrock]

Yep that's the routine!!! :eek:

Today is the last day of 2.5 gallons, then it will be back to a gallon a day or a little less.

but you'll keep peeing like you had 3 gallons.... just to let ya know... ;)

[aftrshok]

but you'll keep peeing like you had 3 gallons.... just to let ya know... ;)

I think my shut off valve is broke right now, just can't quit going!!! What used to be a in and out thing has turned into a 5 minute ordeal....just when I think I'm done....BAM....the flood gates open again!!! LOL!!! :D

[Bad.bull]

I think my shut off valve is broke right now, just can't quit going!!! What used to be a in and out thing has turned into a 5 minute ordeal....just when I think I'm done....BAM....the flood gates open again!!! LOL!!! :D

Man this doesn't sound good!!!! I think Im boycotting your thread, cuz now I know what is coming...and it doesn't look fun!!!

Explain to me again, WHY in the world we are doing this!!!! :eek:

[aftrshok]

Man this doesn't sound good!!!! I think Im boycotting your thread, cuz now I know what is coming...and it doesn't look fun!!!

Explain to me again, WHY in the world we are doing this!!!! :eek:

I don't know why we are doing this...actually I'm just doing it for fun....WTF??? :eek:

[Bad.bull]

I don't know why we are doing this...actually I'm just doing it for fun....WTF??? :eek:

Fun, eh......hows that working for ya!!! Oh! I have to wait..he's in the bathroom again!!!

(taps finger on desk) tap, tap, tap.......(whistles)...........









































.......and waits............



























:eek:

[aftrshok]

Fun, eh......hows that working for ya!!! Oh! I have to wait..he's in the bathroom again!!!

(taps finger on desk) tap, tap, tap.......(whistles)...........

.......and waits............


:eek:

I'm back.......crud ***runs back to bathroom***

Looks like golf will be very interesting after work today, I'll spend more time hiding behind trees than I will playing golf! :eek:

[aftrshok]

5-26-10 Workout: Upper Body Again
Aftrshok's Body Rebuild Phase 5 - Week #6 PEAK WEEK!!!!



Warm-up set performed before each exercise and stretching


Seated Cable Rows:

90 x 15

105 x 15

105 x 15

105 x 15



Incline Barbell Bench Press:

135 x 15

135 x 15

135 x 15

135 x 15



Rear Delt DB Raise:

25's x 12

25's x 12

20's x 12



Seated Overhead Tricep Extensions:

90 x 12

100 x 12

110 x 12



1 Arm DB Preacher Curls:

30 x 12

25 x 12

20 x 12



Cardio (This Morning): Treadmill
1 hour @ 3.0 mph


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


Okay first, I didn't have to take a potty break during my workout. Second I was totally gassed by the time I got done with Inclines.....OMG...I struggled to get through the rest of my workout.....damn I'm tired.

[mountainrock]

Ya but you look good.... right??? ... hellooooo...... damn he's in the potty again!!!!!

[Bad.bull]

Way to push thru and get that workout in! Now, Golf....hope there is enuff treez!!!

[aftrshok]

Ya but you look good.... right??? ... hellooooo...... damn he's in the potty again!!!!!

Of course I look good....and I was in the potty again!!!


Way to push thru and get that workout in! Now, Golf....hope there is enuff treez!!!

I'm not sure if I will golf or not, I'm pretty tired right now and don't feel like being out in the 90 degree heat tree hunting!!!

[mountainrock]

Of course I look good....and I was in the potty again!!!



I'm not sure if I will golf or not, I'm pretty tired right now and don't feel like being out in the 90 degree heat tree hunting!!!

^^^ if you sweat, you MAY not pee "as much" or "as long".... jus say'n

[aftrshok]

^^^ if you sweat, you MAY not pee "as much" or "as long".... jus say'n

^^^^This is very true.......that's why I don't go so much at the gym because I sweat it out.....hmmmm!!!!

[aftrshok]

5-26-10 Workout: Upper Body Again
Aftrshok's Body Rebuild Phase 5 - Week #6 PEAK WEEK!!!!



Warm-up set performed before each exercise and stretching


Seated Cable Rows:

90 x 15

105 x 15

105 x 15

105 x 15



Incline Barbell Bench Press:

135 x 15

135 x 15

135 x 15

135 x 15



Rear Delt DB Raise:

25's x 12

25's x 12

20's x 12



Seated Overhead Tricep Extensions:

90 x 12

100 x 12

110 x 12



1 Arm DB Preacher Curls:

30 x 12

25 x 12

20 x 12



Cardio (This Morning): Treadmill
1 hour @ 3.0 mph


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


Okay first, I didn't have to take a potty break during my workout. Second I was totally gassed by the time I got done with Inclines.....OMG...I struggled to get through the rest of my workout.....damn I'm tired.

Next page

[tonsti]

Cant wait to see some pics Brian!

[aftrshok]

Cant wait to see some pics Brian!

I hope I get some good ones, my pix always look like crap.

[doindbt]

In fer dah nooooooodzzzz!!!! :D

[Bad.bull]

go morning bro.....leg day, power moves....enough said!!! Shall we look for you in the second office today??

[aftrshok]

Last Night:
1 hour on the tread - done
Abz - done
Nooooooodddzzzzz - done
2.5 gallons of water for the day - done

This Morning:
1 hour on the tread - done
4 more cardio sessions left
Only get a gallon or less of water today




In fer dah nooooooodzzzz!!!! :D

I bet you are!!!! :D

I got some but I'm not sure what I'm gonna post yet. I might put up a before and after pic.


go morning bro.....leg day, power moves....enough said!!! Shall we look for you in the second office today??

Yeah you did a great job on the legs!!!

I don't know how much I'll be in there today!!!

[aftrshok]

So here is a sneak peak at some noodzzzz!!!

This is what I have done in a 5 month period. I've gone from 190 to 177 pounds. Actually I started at 190 cut down to about 185, then bulked up to 194 and now down to 177.


January 3rd, 2010 - I was at 190 pounds at this time.
http://i357.photobucket.com/albums/oo14/aftrshok70/IMG_1744-1-1.jpg


May, 26th, 2010 - I weigh 177 pounds right now.
http://i357.photobucket.com/albums/oo14/aftrshok70/1-2.jpg


Not much difference huh? :D

[mountainrock]

whose the guy in the 2nd pix?.... ;) :eek:

[blsmith]

buddy shaved his chest! :D

Seriously, I can definitely see a difference in the stomach. Less love handles for sure. Great job bro!

[Bad.bull]

yes there is a difference....shoulders are more difined...stomach is less, and about time you shave the chest!!...(no homo)..lol :D

[aftrshok]

whose the guy in the 2nd pix?.... ;) :eek:

Not sure, I think it's me??? :D


buddy shaved his chest! :D

Seriously, I can definitely see a difference in the stomach. Less love handles for sure. Great job bro!

Yeah, chest and legs!!! :eek:

Thanks, it's just hard not to just nit pick yourself. Honestly I feel a little disappointed in myself, I hate looking at progress pix of myself.


yes there is a difference....shoulders are more difined...stomach is less, and about time you shave the chest!!...(no homo)..lol :D

I wish I could get some decent pix that really show my progress better.

Takes me longer to shave and get ready then my wife now...haha!!!

[mountainrock]

so what do the progress picts miss saying????

what do YOU see????

[aftrshok]

so what do the progress picts miss saying????

what do YOU see????

To me, I still see the lower stomach/love handles. I can't help it, they drive me Fawking crazy!!! :mad:

In my mind, I am not where I really thought I would be. I can't help saying that, it's just the way I feel. Maybe my expectations were to high but that's what drives me to push myself so dang hard all the time.

[Bad.bull]

Bro, our expectations of ourselves are always more then anybody else. We are our own worse judge. You'll get there!!! I believe ya will!

[aftrshok]

Bro, our expectations of ourselves are always more then anybody else. We are our own worse judge. You'll get there!!! I believe ya will!

I know, I know!!! :)

[dmangiarelli]

Differences? Well in the first pic you are wearing blue shorts and in the second one they are grey. You had hair on the chest in the first one. But seriously bro, big difference between the two. You lost a lot of BF around the midsection. More than 13 pounds worth!

[HoosierHardGain]

Go Reds!!!






Ok, back to our regularly scheduled programming....

[Bad.bull]

Go Reds!!!



Hates the Reds, the beat up on the Tribe....


wait...........





everybody is beat'n up on the Tribe, they suck!!!! :(

[aftrshok]

Here's a couple more!!!! :D


January 3rd 2010
http://i357.photobucket.com/albums/oo14/aftrshok70/IMG_1745-1-1.jpg



May 26th 2010
http://i357.photobucket.com/albums/oo14/aftrshok70/doublebi-2-1.jpg

[2nd_chance]

Go Reds!!!



This is the year!!!

Morning Brian. What's the training today?

[blsmith]

Hates the Reds, the beat up on the Tribe....


wait...........





everybody is beat'n up on the Tribe, they suck!!!! :(

Got my tickets for August to see the Tribe lose here in T.O., um, I mean, to watch a good game between two professional teams! :D

[aftrshok]

Differences? Well in the first pic you are wearing blue shorts and in the second one they are grey. You had hair on the chest in the first one. But seriously bro, big difference between the two. You lost a lot of BF around the midsection. More than 13 pounds worth!

Yeah I thought something looked different but wasn't sure what it was???

Thanks man!!


Go Reds!!!


Ok, back to our regularly scheduled programming....

GO REDS, I'm rooting for them now CARDS Suck!!!! :)



This is the year!!!

Morning Brian. What's the training today?

Some more upper body work, same as yesterday rep wise.

[dmangiarelli]

Yeah I thought something looked different but wasn't sure what it was???

Thanks man!!



GO REDS, I'm rooting for them now CARDS Suck!!!! :)




Some more upper body work, same as yesterday rep wise.

FWIW here is my $0.02. Go on a lean bulk diet and lift as heavy as you can for at least 18 months. Then cut. You may have to do this two or three times but you will see some hyooooge improvements. For myself, I prefer a carb cycling style of diet for the lean bulk and then go keto for the cut...

[Bad.bull]

I know a few people who have done great with Keto. I always wanted to try it, but never reallly understood the in and out of it. Carb cycling works for me, but you know that.

[aftrshok]

FWIW here is my $0.02. Go on a lean bulk diet and lift as heavy as you can for at least 18 months. Then cut. You may have to do this two or three times but you will see some hyooooge improvements. For myself, I prefer a carb cycling style of diet for the lean bulk and then go keto for the cut...

I'll have to see what my trainer and I decide to do. :)

I can't carb cycle, my body doesn't like it. :(


I know a few people who have done great with Keto. I always wanted to try it, but never reallly understood the in and out of it. Carb cycling works for me, but you know that.

Low carbs around 20g with no refeeds for about 4 weeks works best for me. :)

I just had a ton of fat around my mid-section to lose and it goes away slowly there for me.

[Mountain_Goat]

Dude!!!!!!!!!!!!!!!!!!!!!!!! HUGE Improvement!!!!! Awesome pics Brutha! (no homo) ok...(slight homo) :D

Nice job!

[aftrshok]

Dude!!!!!!!!!!!!!!!!!!!!!!!! HUGE Improvement!!!!! Awesome pics Brutha! (no homo) ok...(slight homo) :D

Nice job!

Thanks Cliff!!!! :D

The more I look at the Double Bi pose the more I realize how much I have changed/improved!!! :D

[Bad.bull]

The more I look at the Double Bi pose the more I realize how much I have changed/improved!!! :D

About time you wake up over there!!!!

[aftrshok]

About time you wake up over there!!!!

Sorry a little slow, been water logged for the past 3 days!!!!