Snow's Road To Greatness

[Snowman24]

so i figured this log would definetly help track my progress. a little background:

so right now, my main goal in working out is to just get huge for basketball, so that I will be unstoppable. other than that though it would be really nice to just get a great body and feel superior to others around me. i am currrently taking syntha 6 protein, glucosamine, and fish oil.

i will keep posting every workout as my lifts progress

[Snowman24]

today i received my samples from Controlled Labs, and CANNOT WAIT to try them, they look fantastic and will definetly post tomorow and how it helps my workout

[Donnie_Darko]

What samples did you get bro?
Best of luck

[Snowman24]

purple in train- Anabolic IntraWorkout
white flood- preworkout nitric oxide
Green MAGnitude - creatine matrix volumizer
Purple Wrath - Ergogenic Essential Amino Acid Matrix

[pu12en12g]

IN for this ! :cool:

[Snowman24]

so first workout on log here it goes

bis/ tris workout

dumbell curls
warmup-25 pounds 10 reps
35 pounds 10 reps
40pounds 8 reps
40 pounds 8 reps

on the assisted dip machine put hands on machine 3 different ways, 10 reps of each(first time)
180 10x10x4
170 10x10x8
170 10x10x9

bar closer grip cable curls
120 10 reps
130 8 reps
130 reps

close grip bench press
115 10 reps
135 10 reps
135 8 reps

cable crossover curls (weight on each hand)
50 10 reps
60 10 reps
60 8 reps

one arm push down
45 10 reps
50 10 reps
60 8 reps

preacher curls on machine with resistance from friend on way down, i try keeping it up
60 10 reps
60 10 reps
60 8 reps

dips
10 reps
8 reps
5 reps

[George Costanza]

Nice workout brah, in on the log.

[Donnie_Darko]

purple in train- Anabolic IntraWorkout
white flood- preworkout nitric oxide
Green MAGnitude - creatine matrix volumizer
Purple Wrath - Ergogenic Essential Amino Acid Matrix

Nice bro im using White Flood+Green Mag and theyre great!
Love the intensity.

[Snowman24]

so today was my first day trying some of the controlled labs samples. i used white flood and purple in train. i must say, not a big fan so far, they tasted terrible, although i did have a bit more energy in the beginning of my workout, although lifts werent as high as normal

chest

first lifts a bit off, just trying to show to my friend i do 225, lifts were all over the place

flat bench
135x12
185x4
165x8
185x4
225x1

incline bench
135x6
135x7
135x10

decline dumbell flies in each hand
30x12
40x10
40x10

lever chest press with resistance on each side
70x10

decline chest press lever on each side
90x10
90x10
110x8
45x9 dropped weight from 110 superseted with this

cable seated fly on each hand
90x9
90x10
90x8

depth pushups
8 reps
8 reps
8 reps

this workout was not my best, was all over the place, and weights were not as high as usual

[Snowman24]

today was a pretty good workout i used my other controlled lab sample, purple wraath and the taste actually wasnt that bad. i used it pre/intra workout.

shoulders

shoulder dumbell press in each hand
35x10 warmup
60x13
70x10
80x6


leaning over side rasised bumbell in each hand
30x10
30x10
30x10

smith machine shoulder press front
155x12
175x10
185x6

cable shoulder press
90x10
superset 60x8
90x10
superset60x8
100x8
superset 60x6


smith machine shrugs supersetted front and back
front 225x13
back 225x10
front 275x10
back 225x13
front 275x10
back 225x12

dumbell shrugs in each hand
70x15
80x8 kept slipping out of hand
75x10

[xKyle10]

subbed strong shoulders are strong gives me some motivation

[Snowman24]

today i used my final controlled labs sample, green mag, tasted great, good workout, just didnt have that much energy today.

back

deadlifts
warmup 135x10
225x6
225x6
225x6

barbell bent over rows
135x12
155x10
165x6

cable crossover
30x10
35x10
35x8

lat pulldown on each side
80x10
90x10
105x8

reardelt flies on machine
100x10
110x10
110x8

seated one arm cable pulley rows
100x10
110x10

[joakman]

Crazy volume up in here

[Snowman24]

good or bad thing? lol

[joakman]

good or bad thing? lol

All depends if you are seeing progress lol

[Snowman24]

All depends if you are seeing progress lol

yea im def seeing tons of progress, in all lifts. wish i could have started this two months ago, your mind would have been blown ahahah. couldnt even max 185, now repping that sh.it, and went up a ****load in everything else as well

[joakman]

yea im def seeing tons of progress, in all lifts. wish i could have started this two months ago, your mind would have been blown ahahah. couldnt even max 185, now repping that sh.it, and went up a ****load in everything else as well

That's all that matters then

[xKyle10]

solid bent rows brah

[Snowman24]

solid bent rows brah

thanks a lot man

[M0hi]

Your lifts seem interesting, if you could, can you describe the gym you go to? It sounds like (some of) the equipment they have is sort of unique.

Subbed.

[Snowman24]

Your lifts seem interesting, if you could, can you describe the gym you go to? It sounds like (some of) the equipment they have is sort of unique.

Subbed.

yea gym is def huge! if interested you can go to workoutworld.com or look on google for it, but thats where i go to. the situation actually goes there too ahahaha. seen him there like 15 times. ill have a chest workout posted later today just to let u know

[Snowman24]

so today was not a great workout. for some reason couldnt put up the weight i normally easily do, maybe because i didnt have music with me during my workout. also, on bench presses, fixed up my form, hit my chest everytime now and really control weight, unlike last time when i went an inch or two above chest

chest

barbell flat bench
warmup 135x10
165x7
165x6
165x5 superset 135x5
185x4 superset 95x8

decline flat bench
155x7
155x8
135x9

incline dumbells in each hand
70x9
70x6
70x6

upward cable crossovers
45x8
40x10
40x10

seated cable flies
80x7
70x10
70x10

decline lever chest press on each side of machine
70x10
70x10
70x8

did some ab workoouts at the end as well

[xKyle10]

mind over matter brah we all have an off day here and there, just kill it next time. still a solid workout nice job with 70s on incline

[Snowman24]

mind over matter brah we all have an off day here and there, just kill it next time. still a solid workout nice job with 70s on incline

sucked tho man, last time i did 80s 6-8 times, and usually handle 70s with ease. w/e ill get um next time

[xKyle10]

sucked tho man, last time i did 80s 6-8 times, and usually handle 70s with ease. w/e ill get um next time

it happens man get 85s next time :)

[Snowman24]

it happens man get 85s next time :)

lol ill try, una start taking these supps as well what you think??http://hubpages.com/hub/The-ultimate-HGH-amino-acid-supplement-that-will-help-you-grow-taller-naturally

[xKyle10]

lol ill try, una start taking these supps as well what you think??http://hubpages.com/hub/The-ultimate-HGH-amino-acid-supplement-that-will-help-you-grow-taller-naturally

just get a solid BCAA, dont get them separate. only one you should get separate is glutamine.

[Snowman24]

just get a solid BCAA, dont get them separate. only one you should get separate is glutamine.

i heard they are pintless to get though, and you get enough of it from protein shakes, i had posted a thread before about, and many said dont get it

[xKyle10]

i heard they are pintless to get though, and you get enough of it from protein shakes, i had posted a thread before about, and many said dont get it

they are amino acids brah haha exactly the link you posted talks about imo get a cheap bcaa and glutamine, thats it regarding amino acids

http://www.bodybuilding.com/store/hp/bcaa.html ($10)


http://www.bodybuilding.com/store/pl/glutamine.html ($19)


honestly i would only get the glutamine though, it helps the most from what i have heard out of the aminos



Glutamine is the most abundant of the amino acids in the human body. Its main storage site is in the musculature, where about 60% of all the unbound amino acids are glutamine (glutamine makes up a smaller percentage of muscle protein, the main bound form). Glutamine has been called a "conditionally essential" nutrient (1-6), because it is non-essential in normal situations (manufactured by the body in adequate quantities; not required in the diet), but in severe illness or injury becomes insufficient (there is then a need for supplementation from the diet or other sources).

Dietary glutamine is especially prevalent in wheat and beans and in protein isolates, such as those used for making nutrition bars and beverages: glutamine makes up 6-9% (by weight) of soy protein and milk protein (casein, whey) isolates. Glutamine is manufactured in the body from glutamate and ammonia by the enzyme glutamine synthetase; the process takes place mainly in the skeletal muscles.

The connection of glutamine to the musculature is of special interest. The amount of glutamine in reserve for release as needed is directly related to muscle mass: more muscle mass means more glutamine is available for metabolic processes. It is possible that one of the benefits of muscle-building exercise for good health is the increased availability of glutamine during times of stress. Under conditions of metabolic stress, including injuries, illness, and even severe emotional distress, the level of glutamine in the body declines markedly, which is thought to adversely influence resistance to infectious diseases. Persons who maintain a relatively large muscle mass may have a greater ability to withstand and recover from stressful events. Chronic illness and lack of exercise work together in a vicious cycle: poor health makes it more difficult to exercise, leading to lower muscle mass and lower glutamine stores, contributing to a higher incidence of health problems and slower recovery.

http://www.itmonline.org/arts/glutamine.htm

[Snowman24]

they are amino acids brah haha exactly the link you posted talks about imo get a cheap bcaa and glutamine, thats it regarding amino acids

http://www.bodybuilding.com/store/hp/bcaa.html ($10)


http://www.bodybuilding.com/store/pl/glutamine.html ($19)


honestly i would only get the glutamine though, it helps the most from what i have heard out of the aminos

no im not gettin bcaas there only a certain type of aminos, they sell um individually

[Lencho]

Subscribed.

[kimm4]

Crazy volume up in here

I have to agree with this.^^

OP, how long have you been lifting consistently? I don't have a problem with high volume, but if you're new to training...I think it's def overkill.

Subbed for sure!

[Snowman24]

I have to agree with this.^^

OP, how long have you been lifting consistently? I don't have a problem with high volume, but if you're new to training...I think it's def overkill.

Subbed for sure!

ive worked out life this ever since ive picked up weights. lol, my bro taught me everythnig i knew , and thats how he lifted and so did i, ill have a bis and tris wrkout posted later today

[Snowman24]

GREAT workout today, really felt the pump. also i bought some zma because i have some really terrible sleep, and also a bottle of l arginie orthinine. cant wait to take the zma and see if i can finally get a good nights sleep, but these products were buy one get half of so wasnt a bad deal.
also i split it up one bis exercise then a tricep exercise, how do you guys do it do you do all bis then all tris, or like how i did it?

bis/tris

Db curls
35x10
40x8
40x7

close grip bench press
115x10
135x6
135x5

seated preacher curls if someone can tell me how much an ez bar weighs that would be great. anyways for all ez bar exercise ill post how much on each side.
25x10
30x8
30x7

tricep pushdowns on machine maxed it out lol
150x10
150x10
150x8

cable curls new favorite bicep exercise, such an amazing pump
120x10
130x10
140x7


seated overhead extension with ez bar, so heres weight on each side
20x12
25x8
25x8

reverse grip curls
40x10
40x10
40x10

one arm pulldowns
45x10
50x10
45x10

pullups
no added weight
2 sets of 8

[joakman]

I have to agree with this.^^

OP, how long have you been lifting consistently? I don't have a problem with high volume, but if you're new to training...I think it's def overkill.

Subbed for sure!

Woo, Massachusetts!

[kimm4]

ive worked out life this ever since ive picked up weights. lol, my bro taught me everythnig i knew , and thats how he lifted and so did i, ill have a bis and tris wrkout posted later today

The reason I asked is because you're young and I can't imagine you've been lifting for years. For anyone that's new to the game it's crucial to focus on the compound lifts. This is what gives you a solid overall base, with a strong core. All the other little stuff is just that...little stuff that really doesn't make a difference. When I see 14 sets of bis and 14 sets of tris...that's complete overkill and not needed. Understand that if you plan on doing this for the long haul and you're going crazy volume...come back to me in 10-20 yrs and tell me how all your joints and injuries are holding up.

When it comes to lifting it's all about the quality of your lifts...not the quantity. So lift smart...trust me your body will thank you down the road.

[kimm4]

Woo, Massachusetts!

Yes, born and raised.

[xKyle10]

MA up in here haha




nice arm workout man. my ez-bar at the gym weighs 15 lbs. it honestly depends on how thick the grip part is and what type of metal. best bet is to throw it on the scale and see how much it is

[Snowman24]

had a nice workout today, no gym partner, just me had tons of focus today, with no distractions

back

deadlift i find myself getting really lighteheaded always after deadlifts, anyone have this problem as well? def most tiring exercise in my opinion
135x10
225x8
225x6
275x3

standing barbell rows
135x10
155x10
155x8

rear delt flies
90x10
100x10
110x8

lat pulldown
110x10
120x10
120x8

t bar row this is like a machine you put free weights on, so the weight i put is the amount of free weight( 2 plates = 90lbs)
90x8
90x10
90x10

one arm dumbell row EXHAUSTED at this point
70x10

[2Burnt]

nice log brah, subbed for the ride. i think i got to get a workout journal going too.

[Snowman24]

today i had two workouts. first one was abs, which i wont post all exercises becasue i dont really think any of you care what i do for that but if you want to see just let me know.

legs

single leg press on each side
no weight on machine x 10
25x10

leg press weight on both sides not sure what machine weighs
140x12
270x10
320x10


box jumps
12
8
10
10

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cone to cone jumps
3 sets up and back

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speed ladder
up and back 2 times. going side to side, 2 steps in each part, 3 sets

speed ladder
up and back 2 times, going straight up and back, 2 steps in each part, 3 sets

lunges
30 in each hand x10


also ordered supercissus rx yesterday cant wait to get it in

[Snowman24]

today i had no spotter, so for some exercises didnt put up as much weight as normal

shoulders/traps

DB shoulder press was really hard w/o a spotter and no lift off
warmup 35x10
65x8
65x6
65x7

DB front raises
25x10
30x10
30x10

smith machine shuoulder press assuming the bar weighs 35lbs
155x10
drop set- 115x10
175x6
drop set 135x8
175x6
drop set 135x8


smith machine behind the head
135x10
135x10
145x7

bent over DB side raises
25x10
25x10
25x10

arnold dumbell press
40x8
40x8
40x7

barbell shrugs
front 225x12
back 225x12

front 275x10
back 275x8

front 275x8
back 225x10

DB shrugs
70x15
75x13
80x12

[M0hi]

Hey haven't been on the forums lately, did you get the L-arginine and orthinine amino acids yet? If so, any immediate results or are you still waiting on them? Anyway, so the post ^^ and I have the same box at my school weight room, which surprised me to be honest.

[Snowman24]

Hey haven't been on the forums lately, did you get the L-arginine and orthinine amino acids yet? If so, any immediate results or are you still waiting on them? Anyway, so the post ^^ and I have the same box at my school weight room, which surprised me to be honest.

yea ive been on it for about 3-4 days now, no results yet, just being patient. also this isnt my schools gym, its just a section of the gym i go to.(work out world) theyre only in nj i think.

[Snowman24]

chest

Bench Press
135x12
155x8
165x6
165x6

DB fly
40x10
40x10
40x8

incline DB press
60x8
60x10
70x10

Pec Fly maxed out machine lol
200x10
200x10
200x10

Upward Cable Crossover, supersetted with cable crossover
45x10x10
45x10x10
45x10x10

Incline Press Machine weight on each side
70x10
80x10

lever decline chest pressweight on each side
70x10
70x10

[M0hi]

^^ Would you like a congratulations on the max or have you done it before?
Good job.

[Snowman24]

^^ Would you like a congratulations on the max or have you done it before?
Good job.

i did it before, but just sayin thats what the machine maxes at lol

[Snowman24]

Shoulders

DB Press
35x12
65x10
70x8
70x8

DB Front Raises
25x10
30x10
30x10

Smith Machine Press
145x10
165x10
175x6 superset 125x8

Standing DB Rear raises
25x10
30x10
30x10

Cable Shoulder Press
90x10
100x8
100x8

BB Shrugs
225x15
275x12
275x12

[BoyBawang]

Hi snowman i'm a highschool basketball player and i really like lifting too. Right now i'm debating whether to lean up or stay where i'm at. Do you think being 10%bodyfat kind of lean as opposed to around 14-15% has a big difference in performance?

[Snowman24]

Hi snowman i'm a highschool basketball player and i really like lifting too. Right now i'm debating whether to lean up or stay where i'm at. Do you think being 10%bodyfat kind of lean as opposed to around 14-15% has a big difference in performance?

try to stay as lean as possible. no need to gain body fat, you want to gain MUSCLE. i mean i have high aspirations for myself in basketball, and i use wight lifting as a tool to get me as best as i can possibly be. i mean if you trying to gain a lot of muscle, right now is the time to do it, its the offseason, and once summer starts youll prob lose all the unwanted fat by playing everyday, so if what you were asking, i definetly recommend you bulk a little. you have no idea what a great difference strength makes in your game. Example, last year kid in my school averaged 18 and 8 on pure strength alone with not much talent or height, year before he was a skinny scrub who sat on varsity bench and played jv too, he also now plays at purdue for baseball lol.

[BoyBawang]

If I wanted to get the most out of 5 weeks, what do you think would help more: strength gains + ~2pounds of muscle or losing 5 pounds of fat?

I'm not on basketball team so i will not necesarily be playing a lot this summer. I just want to be the best possible by June 2011.

I will be playing a lot more though once i reach my desired vertical which is around 6 inches more.

Thanks.

[rlp92]

sweet brah

[Snowman24]

If I wanted to get the most out of 5 weeks, what do you think would help more: strength gains + ~2pounds of muscle or losing 5 pounds of fat?

I'm not on basketball team so i will not necesarily be playing a lot this summer. I just want to be the best possible by June 2011.

I will be playing a lot more though once i reach my desired vertical which is around 6 inches more.

Thanks.

yo being on a basketball team shouldnt dtermine how much you play. if your dedicated and truely want to be a beast at basketball, you got to put the time and dedication in yourself, when no one is around. this summer my entire life is going to revolve around basketball, but lifting weights first thing in the morning every day. honestly your weight doesnt really mean sh.it, especially since you dont have a pic i can give you advice from. if your 5 11 and 170 pounds of muscle then your probab ly in good shape, but i suspect some of that is fat. so i would prob advise you to lose weight, since youll gain speed and will prob move better without the fat. also why would you play more once you reach your desired vertical (what is it by the way?) you have to play as much as possible every second you can, especially if your not on the team, and trying to get on it. you gotta bust your ass off this summer, dont take sh.it from anyone who says youll never be good enough, because believe me hard work is all it takes.

[BoyBawang]

My desired vertical is 32, it's currently 26.
http://forum.bodybuilding.com/showpo...71&postcount=1
here is a pic

I meant that i will play more once i get my desired vertical because i won't worry so much about overdoing the playing/plyos to the point that i can't make vertical progress.

[xKyle10]

****s lookin good in here man, keep it up. stop by my log some time bro

[Snowman24]

My desired vertical is 32, it's currently 26.
http://forum.bodybuilding.com/showpo...71&postcount=1
here is a pic

I meant that i will play more once i get my desired vertical because i won't worry so much about overdoing the playing/plyos to the point that i can't make vertical progress.

cant get to that, post it again

[BoyBawang]

Here's a front relaxed picture
http://i142.photobucket.com/albums/r120/davidtan123/after.jpg

[Snowman24]

Here's a front relaxed picture
http://i142.photobucket.com/albums/r120/davidtan123/after.jpg

i would just try to gain muscle if i were you then, just try to do some cardio as well

[BoyBawang]

Alright thanks a lot.

[Snowman24]

so today was my second workout on jack3d, felt a great pump today, had a GREAT workout. im expecting recoup and viper from dynamtize to be coming in any day now, because i was chosen to do a log for them, really cant wait for it to get in already. also starting to notice some amazing gains in my body, today i wear a sleeveless shirt in school, and literally had like 100 compliments on my arms lol

Bis/ Tris

DB Curls
25x10 warmup
35x10
40x8
40x10

Close GrIp Bench
115x12
135x7
135x6

Cable Curls
120x12
140x10
140x10

Preacher Curls
75x10
75x10
75x10

Cable Crossover Curls High in each hand
60x10
60x8
60x9


Two hand Pushdown Cable
150x12
150x12
150x12

Hammer Curls DB
35x10
35x10
35x8

One Arm Pushdowns
50x10
45x10
45x10

DId some abs at the end

and a song for ma peeps

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[Snowman24]

didnt have enough time to post my workout yesterday so here it is:

Chest

Flat Bench Press
135x10
175x5
175x4
185x4
185x4

Incline Dumbells
65x10
70x10
75x8

Inlcine DB Flies
40x10
40x10
40x10

Upward Cable Crossover
45x10
45x10
45x10

had to leave a little early in workout so couldnt do as much as i normally do

[Snowman24]

Back

Wide Grip Leverage Row
90x10
110x10
115x8

Barbell Bent Over Row
135x10
145x10
145x10

DB Row
70x10
70x10
75x10

Lat Pulldown Close Grip
130x10
150x8
150x8

DB Row
70x10
70x10
75x10

cable crossover for back
30x8
25x8
25x10

Wide Grip Lat Pulldown
110x10
120x8

[Chocolate-Wheysted]

IN good luck bro

[Snowman24]

current supplements: recoup, jac3d, and supercissus rx, and syntha 6 protein

Shoulders

Smith Machine Press
145x12
175x8
175x6 superset 125x8

Standing DB rear raises
25x10
30x10
30x10

Arnold Press
40x10
40x10
45x6

DB front raises
25x10
25x10
25x10

Shrug Machine weight on each side
115x15
140x12
140x12

[M0hi]

so today was my second workout on jack3d, felt a great pump today, had a GREAT workout. im expecting recoup and viper from dynamtize to be coming in any day now, because i was chosen to do a log for them, really cant wait for it to get in already. also starting to notice some amazing gains in my body, today i wear a sleeveless shirt in school, and literally had like 100 compliments on my arms lol

Bis/ Tris

DB Curls
25x10 warmup
35x10
40x8
40x10

Close GrIp Bench
115x12
135x7
135x6

Cable Curls
120x12
140x10
140x10

Preacher Curls
75x10
75x10
75x10

Cable Crossover Curls High in each hand
60x10
60x8
60x9


Two hand Pushdown Cable
150x12
150x12
150x12

Hammer Curls DB
35x10
35x10
35x8

One Arm Pushdowns
50x10
45x10
45x10

DId some abs at the end

and a song for ma peeps

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Good to hear about the great workout, personally my fav cudi song is In My Dreams--not the best workout song, but I like.

[Snowman24]

Good to hear about the great workout, personally my fav cudi song is In My Dreams--not the best workout song, but I like.

thanks man ill give that a look.

[Snowman24]

shoulders

DB Press
45x10
65x8
65x8
70x9

DB front raises
30x10
30x10
30x10

Smith machine press supersetted with front raises with plate
165x6 35x10
165x6 45x8
165x5 45x10

cable side pulls
30x7
25x10
25x10

arnold press
40x10
40x10
45x6

Smith Machine shrugs
265x12
265x12
285x10


Standing DB rear raises
30x10
30x10
30x10

[jonnyg323]

Nice shrugs, though get off the smith. They're evil!

[Snowman24]

Nice shrugs, though get off the smith. They're evil!

i know but thing is when i do barbell i cant hold onto heavier wights and i dont have straps, same with DB's always slipping out of my hands

[Snowman24]

back

bent over barbell rows
135x10
155x10
165x10

lat pulldown
120x12
130x10
140x8

close grip pulldown
140x10
160x8
160x8

DB bent over rear raises
30x10
30x10
35x10

[Snowman24]

chest/tri

flat bench
135x10
155x8
165x6
185x5
205x3

incline bench
135x8
140x10
155x9

DB flies
40x10
40x10
40x10

Cable flies
200x10
220x10
240x7

close grip bench
135x7
135x6
135x8

Rope Pulldown
110x10
120x10

Dip Machine
135x10
155x10

triangle pushdown
120x20
150x10

One Hand pushdown
45x10
45x10

[BoyBawang]

hey do you think bodybuilding splits work jsut as well as athletic training splits for basketball?

[Snowman24]

hey do you think bodybuilding splits work jsut as well as athletic training splits for basketball?

i think the bigger you get itll obv help you a ****load in basketball, so just try to get as big as possible

[Snowman24]

back/bi

Wide grip leverage row machine (only counting added weights)
80x10
110x10
125x8
125x7

Bent over row
135x10
165x8
165x8
165x10

Lat Pulldown
130x10
140x8
140x8
140x7

Incline Curls DB
35x10
35x8
35x10

Hammer Curls DB
35x10
35x10
35x10

Cable Curls
140x8
140x8
140x9

Preacher Curl Machine
45x12
50x10

[Snowman24]

today was my first day with the Viper Fat Burner by Dymatize, had a great workout too. so in order to get the most out of the Viper, i will be doing cardio every day i can. today after my workout i went on the bicycle for 25 mins, doing 5 miles on 10/11 intensity while shredding 155 calories, good start so far. and now for todays workout!

shoulders

DB front raises
30x10
30x10
35x10

DB shoulder press (no spotter so scared to go heavier)
65x8
65x7
65x7

Dumbell Bent Over Side Raises
25x12
25x12
25x12

Smith Behind the Head Press Supersetted with Plate front raises
125x12 45x10
145x10 45x10
155x8 45x10

Arnold Press
40x10
45x6
45x9

Smith Shrugs
265x12
315x9
315x8
315x9
hard doing that much weight without straps because its so hard to grip it, keeps slipping

[Snowman24]

chest/tri

flat bench
135x10
155x9
165x8
175x6
185x5
185x5

incline flies
40x10
45x10
45x10

decline flies
45x8
45x10
45x10

close grip
135x6
135x6
135x7

two hand pulldown
150x10
150x10
150x10

triangle pushdown
120x10
140x10
140x10

dip pushown machine
135x10
155x10

[Snowman24]

i could also do only back today, because had to leave gym early and dint have anough time for a bicep workout to go along with back

back

wide grip leverage row machine
110x10
120x10
130x8
130x8

close grip lat pulldown
130x10
140x10
150x8
150x8

barbell bent over row
155x10
165x10
175x8
175x8

cable crossover
25x10
30x8
30x8

also played a good 3.5 hours of basketball today, just training and shooting around

[Snowman24]

GREATTTTTTT workout today! last few days been mostly just cardio and stuff

chest

DB Press
50x12
70x10
75x8
80x8
85x6
85x5

Incline Bench
145x10
155x8
155x6

DB flies
45x10
45x1o
50x8

one arm pushdown
45x10
45x10
45x10

One Arm Overhead Extension
20x10
20x10
20x10

Seated Overhead Extensions (amount of weight on EZ bar on each side)
25x10
15x10
20x10
had to fix up form

[Snowman24]

back/bi

Wide Grip Leverage Row Machine (just free weights added)
90x12
135x10
145x8
145x8

Close Grip Lat Pulldown
130x12
150x10
160x8
160x8

DB Row
80x10
80x10
85x8

Pullbacks dont know what this is called lol. great burn tho
65x15
125x12
135x10

DB Curl
40x8
40x8

Cable Curl Single Hand
50x10
50x10
50x10

Preacher Curl Machine
60x 8
60x8

[Snowman24]

shoulders

DB press
35x12
70x7
70x5
70x8

DB front raises
30x10
30x10
30x10

Smith Press
175x8
175x7
175x8

Bent Over side raises
30x10
30x10
35x10

Barbell Shrugs
185x15
225x12
275x5
225x10

so hard doing these without straps, and did it free weighted today, not on smith like normal

[Snowman24]

chest

flat DB
50x12
55x12
75x8
75x8
80x8
75x8
75x8

Incline flies
45x10
45x10

Decline flies
45x10
45x8
45x10

Flat Flies
45x10
45x10

Incline Bench--------- tired as fuk by this point
115x8
135x8
135x8

squats ----- gunna try doing these a lot for more explosiveness on bball court
95x12
115x10
135x10

[M0hi]

How are your results from using Viper? Also, would you recommend I get syntha 6 as my protein supp?

[-BodySculptor-]

i know but thing is when i do barbell i cant hold onto heavier wights and i dont have straps, same with DB's always slipping out of my hands

You should use chalk or just make sure your thumb overlaps your index-middle finger, either should help.

[Snowman24]

damm havent been up in this in a while

[M0hi]

Hey bro did u die or something?

[Snowman24]

Hey bro did u die or something?

nah, still here, gotta start this up some time soon again lol

[Ncsketch]

what happened with this. how much have ur lifts progressed.

[Hughsey1995]

in on this bro, only skimmed through but looks like a great log, subbed to read more fully later and to follow your progress. Keep up the good work bro!

[Snowman24]

lifts have gone up in certain areas, form has vastly improved tho, and during this time form was not that good, especially on compound lifts

[Snowman24]

think ik going to start this up again :D

[snikkaz]

think ik going to start this up again :D



Definitely bro, keep us all updated on your progress.

[tara128]

Subbed

[wildchild11]

in on this...good luck

[ThruH1ker]

do you play bf3 on xbox?

[Snowman24]

do you play bf3 on xbox?

no, played a lot of halo 3

[ILLUSION818]

nice lifts bro. keep it up

[zizzfanatica]

[QUOTE=Snowman24;476414291]today i received my samples from Controlled Labs, and CANNOT WAIT to try them, they look fantastic and will definetly post tomorow and how it helps my workout[/QUOTE

Good luck with your products! and congrats on mod rep

[Brruuuaaaahhhhh]

First post in your log, looks good man!

Just a couple questions:

1) How many times a week do you workout?

2) Splits or Compounds?

3) How long you been doing this altogether (years, months etc..)?

Keep up the good work!