Brad23 HRT SOLO workout log

[brad23]

Here we go! S*** just got REAL! I'll start my workout log on Monday Should be starting with back, It all depends on how my day unfolds.

[brad23]

Need one more post to post my link....

[chrisbartley]

Good luck man!

[mrdead]

Subbed...

[brad23]

Subbed...

I'll post my workout days, weight and macros this afternoon.

[J_Dieter]

Subbed...

http://www.blimpie.com/assets/images/menu/prod_sub.jpg

Me too!

[kcburrows]

Lets go get it Brad!!!! Best of luck to you cant wait to see the results!

[brad23]

Thanks guys!

[rewaste]

Gratz and good Luck.

[huafist]

Oh hell, we've got two TN boys in this thing!

Where is Convington, Brad?

[brad23]

Oh hell, we've got two TN boys in this thing!

Where is Convington, Brad?

West TN. Just about 45 min north of Memphis.

[brad23]

Oh hell, we've got two TN boys in this thing!

Where is Convington, Brad?

What part of TN do you stay in?

[huafist]

What part of TN do you stay in?

Damn son, you're on the other side of the world from me haha. I'm in NE TN, about an hour Northeast of Knoxville.

[rockwood51]

We actually have 3 TN boys in the competition :) I'm In Cookeville (almost dead center between Nashville and Knoxville on I-40)

[TreeTrunkLegs]

Looking forward to seeing how you do with the HRT my man.

[brad23]

Looking forward to seeing how you do with the HRT my man.

I'm loving it man! I've been doing it for a while now without the stak Animal is sending out. Can't wait to see if that helps. I'm sitting around 203 now.

[brad23]

We actually have 3 TN boys in the competition :) I'm In Cookeville (almost dead center between Nashville and Knoxville on I-40)

I know where thats at lol.

[huafist]

We actually have 3 TN boys in the competition :) I'm In Cookeville (almost dead center between Nashville and Knoxville on I-40)

I have a buddy going to school in Cookeville - I know exactly where that's at haha. Glad to have another TN boy in here! Let's light this candle!

[russ d]

Good luck

[brad23]

Thanks Russ.

[brad23]

Beginning weight=203 lbs,Weight This Week=X lbs, Weight Difference for the Week=+/-X lbs, Current Protein=367 grams,Current Carbs Grams=190,Current Fats Grams=44.5,Apettite [1(poor)-10(starving)]=6

Thats with Post workout shake included. I also have two cheat meals a week. (not included either)

Added my actual diet. Post workout shake not included.

My diet is as follows.

Small Shake in the AM upon waking up.

Meal #1
6 egg whites and 2 whole eggs
3/4 cup of oatmeal
small amount of pomegranate

Meal #2
2 scoops of protein,

Meal #3
8 oz of chicken
8 oz of sweet potato
1 cup of broccoli

Meal #4
8 oz of fish
3/4 cup of brown rice
1 cup of broccoli
small amount of pomegranate

Meal #5
8 oz of chicken
two tbsp of almond butter
1 cup of broccoli
small amount of pomegranate

Meal #6
8 oz of chicken
two tbsp of almond butter
1 cup of broccoli
small amount of pomegranate

(this what I eat if I workout on my lunch break. If I have to workout once I get home or later, which is around 6:30 but sometimes I can't lift till 8 or 8:30 so I'll move my non carb meals up and I'll eat the SP around 3:30 or 4 and BR around 6 or 7 that day.)

[mdritter]

Subbed...looking forward to following along man...tear it up!

[brad23]

Damn son, you're on the other side of the world from me haha. I'm in NE TN, about an hour Northeast of Knoxville.

I gotcha. I went to college with a guy from Maryville, TN. Crazy @#&er lol

[brad23]

Subbed...looking forward to following along man...tear it up!

Will do! You the same!

[chrisbartley]

i couldnt choke down egg whites

[brad23]

i couldnt choke down egg whites

Try adding some salsa.

[naturalguy]

Let's do this

[brad23]

Let's do this

You know it bro!

[brad23]

Wide grip pull-ups 2x8 (6neg) body weight. Last negative barely got it. Next week same.

Seated cable 2x8 (6neg) 180lbs. First set good felt deep burn. Second set the same but almost didnt finsh last neg. Next week same.

High close grip pulldowns 2x8 (6neg) 180lbs. First set great burn. Second set complete failure on last neg. Same next week.

Reverse pec deck 2x8 (6neg) 130lbs. First set deep controlled burn. Second set deep burn and almost to failure. Next week up weight.

Calf extension 2x8 (6neg) 290lbs. First set good burn. Second set good burn. Next week up weight.

Calf raise 2x8 (6neg) 290lbs. First set great burn. Second set even deeper burn. Next week same.

[kcburrows]

Looks like a hell of a workout last night Brad! Keep it up bro...you're killin it!

[brad23]

Looks like a hell of a workout last night Brad! Keep it up bro...you're killin it!

You know it lol. Those pull-ups where a #%*ch! Killed Chest and Shoulders during lunch. Will post a log in a bit.

[huafist]

Nice! Great work bro!

[brad23]

Chest

Hammer Bench: 2x8 (6neg) 70lbs per side. (stack weights) First set, good burn, negs felt good felt a good pump on first set. Second set, 8 reps felt great, Was at failure on last neg of set. Next week up 5lbs.

DB Incline fly: 2x8 (6neg) 55lbs. Dbs. First set. Felt great, just had to control the motion to keep shoulders from feeling funny. (Old injury working around) Negs Burn like the devil! Second set, Same as first but I felt muscle stretch on every neg, AWESOME feeling. Next week same or if first set feels good up to 60lbs.

Pec Deck: 2x8 (6neg) 100lbs. First set, good burn during negs. Second set same as first. Next week, up 5lbs for sure.

Stretch

Shoulders

Hammer Shoulder Press(sat with chest facing the back rest): 2x8 (6neg) 65lbs per side. (stack weights). First set felt great, neg really burned. Second set, Negs almost failed at 5th rep but got 6. Next week same.

Front Raises: 2x8 (6neg) 45lbs plate Both hands, gripping hands. First set, reps felt good, (no swinging while doing reps. Start with weight resting on thighs, raise till I can see under the plate and then back down to touch thighs) Negs, Failure almost on 6th one. Second set, Same as first for reps but failure on 6th neg. (just couldn't hold it) Next week Same.

Side Lat. Raises: 2x8 (6neg) 25lbs Dbs. First set, Great burn, completed all negs. Second set same as first but hit failure at the end of 6th neg. Next week, same.

Traps

BBshrugs: 2x8 (6neg) 225lbs. First set, took a few reps to adjust to the exercise, use to doing DB shrugs, deep burn on negs. Second set, better than first, and negs burned even deeper. Next week up by 5lbs.

Also added a quick pic after workout.

4307383

[chrisbartley]

Chest

Hammer Bench: 2x8 (6neg) 70lbs per side. (stack weights) First set, good burn, negs felt good felt a good pump on first set. Second set, 8 reps felt great, Was at failure on last neg of set. Next week up 5lbs.

DB Incline fly: 2x8 (6neg) 55lbs. Dbs. First set. Felt great, just had to control the motion to keep shoulders from feeling funny. (Old injury working around) Negs Burn like the devil! Second set, Same as first but I felt muscle stretch on every neg, AWESOME feeling. Next week same or if first set feels good up to 60lbs.

Pec Deck: 2x8 (6neg) 100lbs. First set, good burn during negs. Second set same as first. Next week, up 5lbs for sure.

Stretch

Shoulders

Hammer Shoulder Press(sat with chest facing the back rest): 2x8 (6neg) 65lbs per side. (stack weights). First set felt great, neg really burned. Second set, Negs almost failed at 5th rep but got 6. Next week same.

Front Raises: 2x8 (6neg) 45lbs plate Both hands, gripping hands. First set, reps felt good, (no swinging while doing reps. Start with weight resting on thighs, raise till I can see under the plate and then back down to touch thighs) Negs, Failure almost on 6th one. Second set, Same as first for reps but failure on 6th neg. (just couldn't hold it) Next week Same.

Side Lat. Raises: 2x8 (6neg) 25lbs Dbs. First set, Great burn, completed all negs. Second set same as first but hit failure at the end of 6th neg. Next week, same.

Traps

BBshrugs: 2x8 (6neg) 225lbs. First set, took a few reps to adjust to the exercise, use to doing DB shrugs, deep burn on negs. Second set, better than first, and negs burned even deeper. Next week up by 5lbs.

Also added a quick pic after workout.

4307383

I feel like a noob whats pec deck? oh and ****ing huge chest man!

[brad23]

I feel like a noob whats pec deck? oh and ****ing huge chest man!

Its cool. Its a pectoral fly machine. If you have one at your gym. Take some time to get familiar with the machine. Its all about seat placement to what part of the chest it hits. And thanks lol. I've always been thick chest but not much strength.

http://www.safeairfitness.com/images/pecdec2.jpg

[chrisbartley]

Its cool. Its a pectoral fly machine. If you have one at your gym. Take some time to get familiar with the machine. Its all about seat placement to what part of the chest it hits. And thanks lol. I've always been thick chest but not much strength.

http://www.safeairfitness.com/images/pecdec2.jpg

ah yes i know what that is, we have a few. Never have used it really, i never have used machine much

[brad23]

ah yes i know what that is, we have a few. Never have used it really, i never have used machine much

I do that or Db flies.

[brad23]

No working out today. Just resting. Took a 30min nap in the car during lunch and plan to have a cheat meal tonight then early to bed I go. It should be a good day tomorrow bc its leg day! With the cheat meal I should get a good carb up for it and should have NO EXCUSE to do nothing but KILL IT! I plan to shoot my leg training for my video confession I'll post next Monday but film Sunday. I've been having some hip issues so I'll probably skip leg press and just do Squats, Ext. and Hack for quads.

[mdritter]

Solid chest/shoulder session...enjoy the rest man well deserved

[brad23]

Solid chest/shoulder session...enjoy the rest man well deserved

Thanks man! I sure will lol.

[J_Dieter]

No working out today. Just resting. Took a 30min nap in the car during lunch and plan to have a cheat meal tonight then early to bed I go. It should be a good day tomorrow bc its leg day! With the cheat meal I should get a good carb up for it and should have NO EXCUSE to do nothing but KILL IT! I plan to shoot my leg training for my video confession I'll post next Monday but film Sunday. I've been having some hip issues so I'll probably skip leg press and just do Squats, Ext. and Hack for quads.

Damn you!! haha! I so badly wanted a nap today after a bad night of sleep...well, 2 straight nights...but when my son is pumped up for Thomas & Friends...he lets me know...and usually with violence! lol

[brad23]

Damn you!! haha! I so badly wanted a nap today after a bad night of sleep...well, 2 straight nights...but when my son is pumped up for Thomas & Friends...he lets me know...and usually with violence! lol

Hahahahaha, I get one in from time to time lol. I feel ya on the not sleeping. My 20month old has been having nightmares or at least we think that's what's he's having. Waking up screaming lol. My boy just gets violent when he's sleepy.

[brad23]

Today was leg day.....Yay! Mine legs are still Shoot and I did them at 1ish and it 4:30 now lol...thats a good thing. I filmed my leg workout but so of the angles didn't turn out right but I posted it anyway. Let me know what you think.

Quads
Smith Machine Squat
1x8(6) 335lbs First was great, negs burned deep. Second set, Didn't realize I missed a rep till I watched the video but i got all the negs. Negs burned DEEP! (First time at this weight for HRT Smith Squats)
1x7(6) 335lbs
Next Week same weight

Leg Ext.
1x8(5) 250lbs. First set was rough due to Killing it on first exercise. Got all 8 reps but failed to complete Negs. Missed one.
1x8(5) 240lbs. Second set was the same result as first set.
Next week Start out with 240lbs.

Hack Squat
2x8(6) 180lbs. First set felt good and quads where almost SHOT after this set of negs. Second set, by the end of the negs QUADS WHERE ABOUT EXPLODE!

Hams
Lying leg curls
2x8(6) 145lbs. First set felt good and all negs completed. Second set, all reps completed but I felt my hams fading toward the end of the negs so I don't thing I held the negs for 5 count but all 6 completed.
Next week same

Kneeling leg curls
2x8(6) 55lbs per leg. Same as lying leg curls.
Next week same.

http://www.youtube.com/watch?v=nNpck50SRoA

[russ d]

Looks like your hitting hard. Nice job

[mdritter]

sick leg workout man...solid as hell!!
got mine tomorrow

[brad23]

sick leg workout man...solid as hell!!
got mine tomorrow

Yeah, I'm feeling it today lol. Got arms today then two days off.....I'm not going to know what to do with myself lol.

[brad23]

Looks like your hitting hard. Nice job

Thanks russ!

[kcburrows]

Your bustin ass man!! Keep it up brother!!! Gonna be one hell of a fun ride when we get to the end of this thing!

[brad23]

Your bustin ass man!! Keep it up brother!!! Gonna be one hell of a fun ride when we get to the end of this thing!

Thanks man! I only have one gear my friend, ALL OUT! lol. I'm doing my thing and enjoying the ride.

[kcburrows]

Thanks man! I only have one gear my friend, ALL OUT! lol. I'm doing my thing and enjoying the ride.
Thats the best way to do it...Train like an animal or go home. I know from time to time i'll look back at what my workouts used to look like and its just funny how i actually thought I was doing something back then. All the time i wasted by putting in half ass workouts. waiting for the 'magic pill' to come out. as The House would say the secret to getting huge is...there is no secret balls to the walls every session and eat when your supposed to the amount your supposed to!

[brad23]

Thats the best way to do it...Train like an animal or go home. I know from time to time i'll look back at what my workouts used to look like and its just funny how i actually thought I was doing something back then. All the time i wasted by putting in half ass workouts. waiting for the 'magic pill' to come out. as The House would say the secret to getting huge is...there is no secret balls to the walls every session and eat when your supposed to the amount your supposed to!

Preach it BROTHER!

[chrisbartley]

where is your arm video and workout bud???

[brad23]

where is your arm video and workout bud???

Just finished uploading. http://www.youtube.com/watch?v=wsTPVm9kq2g

[brad23]

Triceps
Close grip Bench
2x8/6 negs 155lbs Both set where great and got all 6 negs but was at failure on last neg.
Next week same


Single arm Tri Hammer Machine
2x8/6 negs 55lbs. Both sets had a good burn but had to slow negs down to much so I'll up it a bit next week.
Next week up to 60lbs

Lying DB tri ext.
2x8/6 negs 25lbs. Both sets where felt good and negs where to failure.
Next week same

Biceps
Standing Db curls
1x8/6 negs 40lbs Started with 40lbs and completed the whole exercise but last negs where at complete failure so dropped weight for next set.
1x8/6 negs 35lbs Same as first, to COMPLETE failure on negs
Next weeks same

Preacher curl
2x8/6 negs 60lbs (per weighted bar) Both sets felt good, all negs where completed and almost dropped the weight.
Next week Same

Reverse Curls
2x8/6 negs 60lbs. (per weighted bar) Same as preacher curl.
Next week same.

Forearms
Forward curls
2x8/6 negs 75lbs. Still adjusting to this exercise so I'll drop the weight to better adjust.
Next week drop to 65lbs

Reverse curls
2x8/6 negs 25lbs Same as forward curl but stay at the same weight.

Over all I feel it was a GREAT arm workout.

http://www.youtube.com/watch?v=wsTPVm9kq2g

[mdritter]

Great arm session man!

[brad23]

Great arm session man!

Thanks bro! It was tough!

[chrisbartley]

great video man!

[brad23]

great video man!

Thanks bro!

[J_Dieter]

That is a solid looking workout man! Keep up the good work. I like how you're noting any changes in weight for next weeks workout.

Happy Easter to you and your family, brother!

[brad23]

That is a solid looking workout man! Keep up the good work. I like how you're noting any changes in weight for next weeks workout.

Happy Easter to you and your family, brother!

Thanks bro! That will help in the long run to see if I have gotten stronger and if I need to push it harder on that exercise. Happy Easter to u and ours as well!

[brad23]

After having Rage critic my legs day I knew I needed to slow my neg down so I dropped the weight on all lifts and REALLY focused on the 5 count.

Wide grip pull-ups
2x8 (6neg) body weight. Failed on 5th neg of last set. Next week same.

Seated cable
2x8 (6neg) 160lbs. First set good felt deep burn. Second set the same finished last neg. Next week up 5lbs.

High close grip pulldowns
2x8 (6neg) 160lbs. First set great burn. Second set complete failure on last neg. Same next week.

Reverse pec deck
2x8 (6neg) 100lbs. First set deep controlled burn. Second set deep burn and almost to failure. Next week up 5lbs.

Smith Machine Shrugs
1x8 (6neg) 185lbs. First set good burn.
1x8 (6neg) 205lbs. Second set good burn. Next week start with 205.

Will post a video tomorrow of workout.

[kcburrows]

After having Rage critic my legs day I knew I needed to slow my neg down so I dropped the weight on all lifts and REALLY focused on the 5 count.

Wide grip pull-ups
2x8 (6neg) body weight. Failed on 5th neg of last set. Next week same.

Seated cable
2x8 (6neg) 160lbs. First set good felt deep burn. Second set the same finished last neg. Next week up 5lbs.

High close grip pulldowns
2x8 (6neg) 160lbs. First set great burn. Second set complete failure on last neg. Same next week.

Reverse pec deck
2x8 (6neg) 100lbs. First set deep controlled burn. Second set deep burn and almost to failure. Next week up 5lbs.

Smith Machine Shrugs
1x8 (6neg) 185lbs. First set good burn.
1x8 (6neg) 205lbs. Second set good burn. Next week start with 205.

Will post a video tomorrow of workout.

Yea i think its safe to say most of us dramatically dropped the weight to really focus on form and the burn was insane!!! Your doin awesome in here bro...Big gains for sure ahead

[brad23]

Yea i think its safe to say most of us dramatically dropped the weight to really focus on form and the burn was insane!!! Your doin awesome in here bro...Big gains for sure ahead

Thanks man! I just feel like an idiot on my macros....The macros I gave Rage where my max macros not what I eat on an off day. Now I have to redo my meals.

[kcburrows]

Thanks man! I just feel like an idiot on my macros....The macros I gave Rage where my max macros not what I eat on an off day. Now I have to redo my meals.
dont sweat it man, i had a huge typo and only put 158 for protein instead of 258 and i also put my fat amt for both carbs and fat so it looked like i was only eating 25g carbs... we'll get it bro. once you get it down its cake as far as the diet. thats why i stay eating the same ****, because i'm too lazy to look up other nutrition facts lol

[brad23]

dont sweat it man, i had a huge typo and only put 158 for protein instead of 258 and i also put my fat amt for both carbs and fat so it looked like i was only eating 25g carbs... we'll get it bro. once you get it down its cake as far as the diet. thats why i stay eating the same ****, because i'm too lazy to look up other nutrition facts lol

Hahaha, Well I've been bodybuilding for 5 years now so I should know this stuff lol. But it turns out I wasn't that far off. I Just needed to up my carbs. And yes, I eat the SAME **** everyday as well lol

[kcburrows]

Hahaha, Well I've been bodybuilding for 5 years now so I should know this stuff lol. But it turns out I wasn't that far off. I Just needed to up my carbs. And yes, I eat the SAME **** everyday as well lol

well at least were all set to go now... nothin but gains from here on out! Are you looking to do any shows this year?

[brad23]

well at least were all set to go now... nothin but gains from here on out! Are you looking to do any shows this year?

Turns out, I wasn't that far off the mark on my macros but still lol.....I'm trying to do two in Oct. Dexter Jackson Memphis Classic and the Music City classic, (Brandon Curry's show

[huafist]

Hahaha, Well I've been bodybuilding for 5 years now so I should know this stuff lol. But it turns out I wasn't that far off. I Just needed to up my carbs. And yes, I eat the SAME **** everyday as well lol

I eat the same stuff every day too - drives my wife nuts lol

[brad23]

I eat the same stuff every day too - drives my wife nuts lol

Mine just grips that we never eat together....I grip back that she is wasteful lol. She won't eat leftovers....

[brad23]

Went to a different location to lift. My gym has 12 different locations in the area which I have access to all but some have a few different machines than others. So I stuck with the same weight as before but really focused on slowing the neg down.

Chest

Hammer Bench:
2x8 (6neg) 70lbs per side. (Plates)
First set, good burn, negs felt good felt a good pump on first set.
Second set, 8 reps felt great, Was at failure on last neg of set.
Next week Same.

Hammer Bench Incline:
1x8 (6neg) 90lbs. per side. (Plates) First set. Felt great, Negs Burned but didn't quite get the last neg.
1x8 (6neg) 85lbs. per side. Second set, Same as first.
Next week same.

Pec Deck: 2x8 (6neg) 100lbs.
First set, good burn during negs.
Second set same as first.
Next week up 5lbs.

Stretch

Shoulders

Hammer Shoulder Press(sat with chest facing the back rest):
2x8 (6neg) 60lbs per side. (plates).
First set felt great, neg really burned.
Second set, Negs almost failed at 5th rep but got 6.
Next week same.

Front Raises:
2x8 (6neg) 45lbs plate Both hands, gripping hands.
First set, reps felt good, (no swinging while doing reps. Start with weight resting on thighs, raise till I can see under the plate and then back down to touch thighs) Negs, Failure almost on 6th one.
Second set, Same as first for reps but failure on 6th neg. (just couldn't hold it)
Next week Same.

Side Lat. Raises:
2x8 (6neg) 20lbs Dbs.
First set, Great burn, BARELY completed all negs.
Second set same as first but hit failure at the end of 6th neg.
Next week, same.

Calves:

Calf Extensions:
2x8 (6neg) 190lbs.
Both sets where at failure.

Calf Raises:
2x8 (6neg) 190lbs.
Both sets where at failure.

It was a really good workout. i took a full dose of Shock Therapy and I wasn't bouncing off the walls but I a very focused.

[brad23]

Today:
REST DAY!.....and a cheat meal!
Chicken enchiladas it is!

[rewaste]

Strong workout man. Enjoy your cheat meal.

[russ d]

Everything is lookin good in here. Looks like your workin hard.

[brad23]

Strong workout man. Enjoy your cheat meal.


Everything is lookin good in here. Looks like your workin hard.

Oh I did lol.

Thanks Russ! Working hard is the only way I know.

[blinky99]

good luck on your show , sure you'll kill it..

thnaks for stopin by

[brad23]

good luck on your show , sure you'll kill it..

thnaks for stopin by

Its not till Oct so I still have time to bulk lol. I'll probably start dieting around june or july.

[brad23]

I dropped the weight a good bit just to REALLY focus on the negs and man did it work!

Quads
Smith Machine Squat
2x8(6) 275lbs First was great, negs burned deep. Second set, got all the negs. Negs burned DEEP!
Next Week up weight

Leg Ext.
2x8(6) 190lbs. First set was good. Got all Negs. Never knew they'd burn so bad!
Second set was the same result as first set.
Next week try 200lbs.

Hack Squat
2x8(6) 225lbs. First set felt good and quads where PUMPED after this set of negs. Second set, QUADS OF FIRE!
Next week up weight 10lbs

Hams
Lying leg curls
2x8(6) 95lbs.
First set felt good and all negs completed. Really focused on getting full range of motion on ALL negs.
Second set, all reps and negs completed. Was at failure on last neg.
Next week try 100lbs.

Kneeling leg curls
2x8(6) 60lbs per leg.
Same as lying leg curls but faded toward the end of my negs.
Next week same.

Overall, a Good leg workout. Less weight equaled greater burn with the right tempo on the negs. Might try to up the weight on Quads next week to see if I can handle it. Its 4ish now, I finished legs at 1:30....still feeling the swell....Next week should be fun!

[brad23]

Triceps
Nose breakers (was going to do close grip but I think it was Nation squat day)
2x8/6 negs 95lbs Both set where great and got all 6 negs but was at failure on last neg.
Next week same


Single arm Tri Hammer Machine
2x8/6 negs 60lbs. Both sets had a good burn. Negs where at COMPLETE failure by 6th one.
Next week same.

Lying DB tri ext.
2x8/6 negs 25lbs. Both sets where felt good and negs where to failure.
Next week same

Biceps
Standing Db curls
2x8/6 negs 35lbs Started with 35lbs instead of doing the same thing as last week. I feel as if I got a better burn out of my negs by doing this.
Next weeks same

Preacher curl
2x8/6 negs 65lbs (preacher bar) Both sets felt good, all negs where completed.
Next week Same

Reverse Curls
2x8/6 negs 65lbs. (preacher bar) Same as preacher curl.
Next week same.

Forearms
Forward curls
2x8/6 negs 45lbs. Just the bar. Better adjusted this week. Feel better burn in forearms.
Next week same

Reverse curls
2x8/6 negs 10lbs dropped the weight and did 10lbs plates.

Over all I feel it was a GREAT arm workout bc i could barely hold up the phone to talk once I got back to work.

[brad23]

Update on my diet.

Had a cheat meal on wed, Chicken enchiladas, and will have one more sunday. Probably a roast, mashed potatoes and mac and cheese. I've been keeping to to macros Rage gave me. 325grams of protein, 200grams of carbs and 30ish grams of fat. This doesn't include a post workout shake which is 50grams of carbs and 30 grams of protein. My Appetite is around a 6 to 7. I'm not hungry but I'm not starving either. I have moments where I feel I am but its time to eat anyway so I wouldn't say I'm starving lol. But over all I feel GREAT! Not sluggish during my workouts nor toward the end of the night but I get my workout in during lunch so that helps a lot. I feel just the few edits Rage has made to my diet have helped TREMENDOUSLY! I can't wait to see the end result at week 12! TIME TO GROW!

Oh and the next two days are rest days. Everyone else enjoy your cardio lol. .....Wait.....**** I have to paint the kitchen and living room......F&*%

[kcburrows]

yea i'd rather take the cardio than painting the kitchen and living room, that **** aint no fun!lol Way to keep pushin the limit bro! Keep it up

[brad23]

yea i'd rather take the cardio than painting the kitchen and living room, that **** aint no fun!lol Way to keep pushin the limit bro! Keep it up

Thanks bro! Turns out we only painted the kitchen, I knew we wouldn't make it to the living room lol.

[brad23]

Chest

Hammer Incline Bench:
2x8 (6neg) 60lbs per side. (stack weights)
First set, good burn, negs felt good on first set.
Second set, 8 reps felt great, Was at failure on last neg of set. It burned so bad with proper form I folded over in pain, but a good pain.
Next week maybe up 5lbs.

Hammer Bench:
2x8 (6neg) 65lbs. per side. (stack weights)
First set. Felt great, Negs Burn like the devil!
Second set, Same as first. This exercise did the same to me on the last set of negs. I just folded over!
Next week same or if first set feels good up to 70lbs.

Pec Deck: 2x8 (6neg) 100lbs.
First set, good burn during negs.
Second set same as first.
Next week same. With the proper form this burn like HELL!

Stretch

Shoulders

Hammer Shoulder Press(sat with chest facing the back rest):
2x8 (6neg) 65lbs per side. (stack weights).
First set felt great, neg really burned.
Second set, Negs almost failed 6.
Next week try upping the weight.

Front Raises:
2x8 (6neg) 45lbs plate Both hands, gripping hands.
First set, reps felt good, (no swinging while doing reps., had to swing to get to top on negs) Negs, Failure almost on 6th one.
Second set, Same as first for reps but failure on 6th neg. (just couldn't hold it)
Next week Same.

Side Lat. Raises:
1x8 (6neg) 20lbs Dbs.
First set, Great burn, couldn't hold last neg. Dropped weight for next set.
1x8 (6neg) 17.5lbs Dbs.
Second set same as first but hit failure at the end of 6th neg.
Next week, same.

[brad23]

Here are few pics. Food for the day, supplements and MY food prep area.....Thats all the room my wife will give me lol. Also I'm missing one meal but I'll cook that tonight.

[russ d]

Lookin good in here Brad. Have a good day off.

[brad23]

Lookin good in here Brad. Have a good day off.

Thanks bro. Will do.

[brad23]

Quads
Smith Machine Squat
2x8(6) 295lbs Up +20 from last week
First was good, negs burned deep.
Second set, got all the negs. Negs burned DEEP!
Next Week Same weight

Leg Ext.
2x8(6) 190lbs.
First set was good. Got all Negs.
Second set was the same result as first set. IT BURNS!!! IT BURNS!
Next week Same. (Glad I didn't do 200)

Hack Squat
2x8(6) 225lbs. (I know I said up th weight but My Quads where so pumped, had to stay at 225)
First set felt good, got all negs. Used hand for spot.
Second set, Same as first, but i actually needed the spot. Felt like I almost didn't get the last neg.
Next week same weight

Hams
Lying leg curls
2x8(6) 110lbs. Up +15 from last week.
First set felt good and all negs completed.
Second set, all reps and negs completed.
Next week same weight.
Those sets felt good and i was more comfortable with the form so I did i bit heavier this week.

Kneeling leg curls
2x8(6) 65lbs per leg. Up +5(per side)
Same as lying leg curls.
Next week same.

My leg workout felt great. I upped the weight on my squat and it burned so bad but i kept the form and man am I going to feel it the next few days. I filmed this session as well and I'll have the video uploaded sometime this week for Rage to critic.

[brad23]

Triceps
Close grip smith machine bench
2x8/6 negs 155lbs
Both set where good and got all 6 negs but was at failure on last neg.
Next week same


Single arm Tri Hammer Machine
2x8/6 negs 65lbs.
Felt good today so started out 5lbs higher than last week.
Both sets had a good burn. Negs where at COMPLETE failure by 6th one.
Next week same.

Lying DB tri ext.
2x8/6 negs 25lbs.
Both sets where felt good and negs where at complete failure.
Next week same

Biceps
Standing Db curls
2x8/6 negs 35lbs
Both set felt good, Neg burned so bad.....
Next weeks same

Preacher curl
2x8/6 negs 65lbs (preacher bar)
Both sets felt good, all negs where completed.
Next week Same

Reverse Curls
2x8/6 negs 65lbs. (preacher bar)
Same as preacher curl.
Next week same.

Forearms
Forward curls
2x8/6 negs 55lbs.
Feel better burn in forearms. Negs where at complete failure.
Next week same

Reverse curls
2x8/6 negs 10lbs
Burned really bad today. All negs completed.

All and All, today was a good day. Arms felt so pumped that they could POP! I love that feeling. Time to rest. The weekend is time off for me.

[huafist]

Gettin' it done! Is it bad I'm on date night with the wife (Anniversary was Wed), and I'm on here? Lol

[brad23]

Gettin' it done! Is it bad I'm on date night with the wife (Anniversary was Wed), and I'm on here? Lol

Haha, u have a cheat meal? I sure did lol. Rotel chicken and homemade potatoe wedges! Awesome!

[brad23]

Wide grip pull-ups
2x8 (6neg) body weight. Actually got all negs this week. Next week same.

Seated cable
2x8 (6neg) 140lbs.
First set good,felt deep burn. Dropped the weight last week but missed post to show.
Second set the same finished last neg.
Next week up 5lbs.

High close grip pulldowns
2x8 (6neg) 140lbs.
First set great burn, and neg really tore me up.
Second set, Everything I had to complete last neg.
next week Same.

Reverse pec deck
2x8 (6neg) 115lbs.
First set, Felt a bit better about form so I upped the weight to 115. deep controlled burn.
Second set deep burn and almost to failure.
Next week same.

Smith Machine Shrugs
2x8 (6neg) 225lbs.
First set good burn.
Second set, Deep burn, with controlled negs, burned so deep!

Diet adjustments will be post next.

Dropped the weight even more bc I felt I wasn't finishing the reps by touching my chest. It made a tremendous difference but I will up the weight 5lbs on the first lift and stick with body weight on pull ups.

[brad23]

Wake-up: Shake
Protein: 26
Carbs: 7
Fats: 3

Meal 1: 8eggs and Oats
Protein: 42 7.5
Carbs: 0 41
Fats: 10 4.5

Meal 2: Shake
Protein: 45
Carbs: 12
Fats: 4.5

Meal 3: 8oz. Chicken, SP and 3/4 cup of Broc.
Protein: 48 8
Carbs: 0 48
Fats: 0 0

Meal 4: 8oz. Chicken, BR and 3/4 cup of Broc.
Protein: 48 1.5
Carbs: 0 34
Fats: 0 1.75

Meal 5: 8oz. Chicken, Almond Butter and 3/4 cup of Broc.
Protein: 48 3
Carbs: 0 3.5
Fats: 0 8

Meal 6: 7.5oz. Chicken, Almond Butter and 3/4 cup of Broc.
Protein: 45 3
Carbs: 0 3.5
Fats: 0 8

Total Macros:
Protein: 325
Carbs: 149
Fats: 39.75

This is my diet for week 3 after the adjustments Rage advised me to make.

[huafist]

Lookin' good in here!

[brad23]

Lookin' good in here!

Thanks bro! Just doing work!

[rewaste]

Diet looks great man and doing well overall

[brad23]

Diet looks great man and doing well overall

Thanks bro. That pound I gain I lost last night so I really didn't gain it lol. It was just water I think bc as soon as I finish lifting yesterday my love handle area didn't feel as puffy.

[brad23]

Chest

Smith Machine Incline Bench: (did smith bc it was open for a change)
1x8 (6neg) 160lbs
First set, good burn, negs felt good but failed on after 5th.
1x8 (6neg) 155lbs
Second set, dropped weight for 8 reps felt great, failure on last neg of set.
Next week 155lbs.

Hammer Bench:
2x8 (6neg) 65lbs. per side. (stack weights)
First set. Felt great, All Negs completed.
Second set, Same as first. but failure on last neg
Next week same or if first set feels good up to 70lbs.

Pec Deck: 2x8 (6neg) 100lbs.
First set, good burn during negs.
Second set same as first.
Next week same. I love the burn!

Stretch

Shoulders

Hammer Shoulder Press(sat with chest facing the back rest):
2x8 (6neg) 65lbs per side. (stack weights).
First set felt good, neg really burned.
Second set, Negs almost failed 6.
Next week definitely upping the weight next week.

Front Raises:
2x8 (6neg) 45lbs plate Both hands, gripping hands.
First set, reps felt good, All Negs completed.
Second set, Same as first for reps but failure on 6th neg.
Next week Same.

Side Lat. Raises:
2x8 (6neg) 17.5lbs Dbs.
First set, Started with 17.5 to get all negs. Great burn.
Second set same as first but hit failure at the end of 6th neg.
Next week, same.

Here are some pics from this morning as well.

[russ d]

Lookin good Brad. Good workout

[brad23]

Lookin good Brad. Good workout

Thanks man! Been putting in that work! lol.

[brad23]

Today is my off day. Just resting and relaxing. I feel good about the adjustments Rage made and I can already feel a difference and tell a difference. I'm eye balling that cheat meal a have scheduled for Saturday night! Later guys!

[rockwood51]

What are you planning for the cheat meal? (I have to live vicariously through those that have them. My vote is hot wings lol)

[brad23]

What are you planning for the cheat meal? (I have to live vicariously through those that have them. My vote is hot wings lol)

My wife is making me beef homemade enchiladas. I'll be posting food porn just for you lol

[huafist]

What are you planning for the cheat meal? (I have to live vicariously through those that have them. My vote is hot wings lol)

I would LOVE to have some hot wings tonight haha - seriously considering burning my weekly cheat meal for it.

[brad23]

I would LOVE to have some hot wings tonight haha - seriously considering burning my weekly cheat meal for it.

I might do that one day lol

[kcburrows]

WINGS!!!! Today is all you can eat at the wing joint by my house...will resist the urge though. Keep killin it brad, solid gains brother!!

[huafist]

WINGS!!!! Today is all you can eat at the wing joint by my house...will resist the urge though. Keep killin it brad, solid gains brother!!

I did it haha ; burned my cheat meal on wings last night. It was glorious.

[brad23]

WINGS!!!! Today is all you can eat at the wing joint by my house...will resist the urge though. Keep killin it brad, solid gains brother!!


I did it haha ; burned my cheat meal on wings last night. It was glorious.

I'm going to have to have them now for one of my cheat meal here soon then lol

[brad23]

Quads
Smith Machine Squat
2x8(6) 295lbs
Struggled with neg but all completed.
Next Week Same.

Leg Ext.
2x8(6) 190lbs.
The weight felt good but the negs burned worse than before.
Next week same.

Hack Squat
2x8(6) 225lbs.
QUADS OF FIRE! Almost fell over after last neg.
Next week same

Hams
Lying leg curls
2x8(6) 110lbs.
Was at failure on last neg. I finally found a weight I can lift comfortably with.
Next week same.

Kneeling leg curls
2x8(6) 65lbs per leg.
Faded toward the end of my negs.
Next week same.

Abs, leg raises, obliques and crunches

Overall I felt like it was a GREAT workout. I felt like I could puke afterward.......fun times. I guess it was bc of the adjustments in my diet but this workout was ROUGH. Thats a good thing. Still somewhat sore from Chest and Shoulders on tuesday and I'm anticipating I will be from legs as well. Iit took me about 2omins to walk right after the workout. GREAT STUFF!

[russ d]

Nice leg workout! Legs are always the roughest for me, but it looks like your kickin it

[brad23]

Nice leg workout! Legs are always the roughest for me, but it looks like your kickin it

Yeah it did lol. I could tell my body was use to that cheat meal on Wednesday nights. But its all good. Must push on!

[brad23]

Posting this ahead of time do to no internet access at home. Only mobile app. but I will edit it once my workout is done via the mobile app.

Triceps
Close grip smith machine bench
2x8/6 negs 155lbs
All sets and negs completed, felt good on this so
Next week up 10lbs

Over head Tri ext
2x8/6 negs 65lbs. db
All sets completed, negs as well. Should have done 70lbs
Next week up lbs if i do this exercise

Lying DB tri ext.
2x8/6 negs 25lbs.
All sets completed and at complete failure
Next week same

Biceps
Standing Db curls
2x8/6 negs 35lbs
Felt good on sets and negs, might have been able to go a bit heavier
Next weeks 40lbs

Preacher curl
2x8/6 negs 65lbs (preacher bar)
Sets and negs felt good
Next week same

Reverse Curls
2x8/6 negs 65lbs. (preacher bar)
Felt good but definitely could go higher
Next week same

Forearms
Forward curls
2x8/6 negs 65lbs.
Felt good on both sets and negs. Felt like upping the weight bc I'm more comfortable with the lift.
Next week same

Reverse curls
2x8/6 negs 10lbs
Same as forward but should have upped to 15lb dbs.
Next week up weight

Overall a great arm day! I've been taking more shock therapy and i can tell in my lifts for sure! Alot bigger pumps.

[brad23]

I spend most of the weekend resting and playing with my son and drawing a Harley logo on a friends garage wall. I started it last weekend but finished the drawing part Sunday. I'll also be painting it here soon. Just hope its not to hot lol. I'll post a pic of the logo as well. I had a cheat meal Saturday night as well. Chicken enchiladas! It was awesome. Other than those few things, I just rested.

[brad23]

Week 4 diet adjustments.

Wake-up: Shake
Protein: 26
Carbs: 8
Fats: 3

Meal 1: 9eggs 1 yolk and 3/4 cup of Oats
Protein: 47 7.5
Carbs: 0 41
Fats: 5 4.5

Meal 2: Shake
Protein: 45
Carbs: 12
Fats: 4.5

Meal 3: 8oz. Chicken, 4 oz. SP and 3/4 cup of Broc.
Protein: 48 6
Carbs: 0 24
Fats: 0 0

Meal 4: 8oz. Chicken, 1/2 BR and 3/4 cup of Broc.
Protein: 48 2.5
Carbs: 0 22.5
Fats: 0 1

Meal 5: 8oz. Chicken, 1 teaspoon Olive Oil and 3/4 cup of Broc.
Protein: 48 0
Carbs: 0 0
Fats: 0 5

Meal 6: 8oz. Chicken, 3/4 cup of Broc.
Protein: 48
Carbs: 0
Fats: 0

Minimum Total Macros:
Protein: 326
Carbs: 106.5
Fats: 20

Post shake:
Protein: 35
Carbs: 50
Fats: 6

Total Macros:
Protein: 361
Carbs: 156.5
Fats: 26

[brad23]

Wide grip pull-ups
2x8 (6neg) body weight.
Got all negs this week.
Next week might need to add some weight or switch to Lat Pulldowns.

Seated cable
2x8 (6neg) 160lbs.
First set good,felt deep burn.
Second set the same finished last neg.
Next week same.

High close grip pulldowns
2x8 (6neg) 150lbs.
First set great burn, and neg completed.
Second set, negs felt good I think I'm getting stronger.
next week Same.

Reverse pec deck
2x8 (6neg) 115lbs.
First set, deep controlled burn.
Second set deep burn and failure at the last neg.
Next week same.

Smith Machine Shrugs
2x8 (6neg) 225lbs.
First set good burn.
Second set, Deep burn, with controlled negs.
Next week same.

[brad23]

Smith Machine Incline Bench:
2x8 (6neg) 155lbs
First set, good burn, negs felt good.
Second set, dropped weight for 8 reps felt great, Complete failure on 4th neg of set.
Next week same.

Hammer Bench:
2x8 (6neg) 70lbs. per side. (stack weights)
First set. Felt great, All Negs completed barely. Dropped weight for next set
Second set, Same as first.
Next week same.

Pec Deck: 2x8 (6neg) 100lbs.
First set, good burn during negs.
Second set same as first.
Next week same.

Stretch

Shoulders

Hammer Shoulder Press(sat with chest facing the back rest):
2x8 (6neg) 70lbs per side. (stack weights).
First set felt good, neg really burned.
Second set, Negs Completed.
Next week definitely upping the weight next week.

Front Raises:
2x8 (6neg) 45lbs plate Both hands, gripping hands.
First set, reps felt good, All Negs completed.
Second set, Same as first but failure on 6th neg.
Next week Same.

Side Lat. Raises:
2x8 (6neg) 17.5lbs Dbs.
First set, all negs completed. Great burn.
Second set same as first.
Next week, same.

Cardio tonight, if I can make it through it. I haven't done cardio in 4 weeks. 30 mins tonight and tomorrow 30mins in the AM.

[russ d]

Nice job man. You will blow through your cardio.

[huafist]

I'm glad Rage set me at 30 minutes of cardio - it bores the everliving hell out of me lol. I have to put movies on my phone and watch one while I do my cardio or I can't stand myself haha.

[brad23]

Nice job man. You will blow through your cardio.


I'm glad Rage set me at 30 minutes of cardio - it bores the everliving hell out of me lol. I have to put movies on my phone and watch one while I do my cardio or I can't stand myself haha.

Thanks Russ.

Yep, my hamstrings are screaming at me now lol. I don't have any cardio equipment at home so I have to run down the road. I do intervals for 30 mins, 1 min jog, 1 min walk.

[brad23]

30 mins of Cardio this AM. My hamstrings where sore lol. I had to stretch for about 20 mins afterward.

[brad23]

Working out late tonight but this is how it will go. Will fill in how the workouts went to night afterward on mobile app.

DEADLIFT CHALLANGE: 300 but I miss one rep.....
http://youtu.be/PnDx2gqselM

Quads

Smith Machine Squat
2x8(6) 295lbs
Even after doing Deads I was able to complete all sets and rep.
Next Week Same.

Leg Ext.
2x8(6) 190lbs.
OK...Quads were on fire! but all sets and negs completed
Next week same.

Hack Squat
2x8(6) 225lbs.
Might have been able to go up but I'll try that next week.
Next week up 10lbs

Hams

Lying leg curls
2x8(6) 110lbs.
Might should have went up but the last set felt good.
Next week up 5lbs.

Kneeling leg curls
2x8(6) 65lbs per leg.
Definitely felt the burn here. All sets and negs completed
Next week same.

Abs, leg raises, obliques and crunches

[brad23]

Triceps
Close grip smith machine bench
2x8/6 negs 155lbs
All sets and negs completed, felt good on this so, Should have went up....
Next week up 10lbs

Hammer strength Over head Tri ext
2x8/6 negs 70lbs. per side
All sets completed, negs as well. Deep burn and felt shot by last neg.
Next week same.

Lying DB tri ext.
2x8/6 negs 25lbs.
All sets completed and at complete failure
Next week same

Biceps
Standing Db curls
2x8/6 negs 35lbs
Felt good on sets and negs, definitely going a bit heavier next week.
Next weeks 40lbs

Preacher curl
2x8/6 negs 65lbs (preacher bar)
Sets and negs felt good, same as db curl....should went heavier.
Next week 70

Reverse Curls
2x8/6 negs 65lbs. (preacher bar)
Felt good and all negs completed.....should went heavier.
Next week 70

Forearms
Forward curls
2x8/6 negs 65lbs.
Felt good on both sets and negs.
Next week same

Reverse curls
2x8/6 negs 15lbs
Same as forward.
Next week same.

Over all, it felt like my arms where stronger so I know next week I need to up the weight some.

[brad23]

Yesterday was a cardio day. I did 30mins of fasted cardio in the am and had a cheat meal last night. Half a philly cheese steak pizza, chips and salsa and some ice cream. I was 194 yesterday AM and 196.4 this morning. I'm doing cardio tonight so my weight should drop back down tomorrow morning.

[brad23]

30 mins of Cardio in the AM.

Wide grip pull-ups
2x8 (6neg)
body weight first set. felt good.
Second set, Plus 5lbs db held between feet. Should have started with this.
Got all negs this week.
Next week start out with 5lbs DB.

Seated cable
2x8 (6neg) 165lbs. Up 5 lbs from last week.
First set good,felt deep burn.
Second set the same finished last neg.
Next week same.

High close grip pulldowns
2x8 (6neg) 150lbs.
First set great burn, and neg completed.
Second set, negs felt good. Failure on last one.
next week Same.

Reverse pec deck
2x8 (6neg) 120lbs. Up 5lb from last week.
First set, deep controlled burn.
Second set deep burn, almost failure at the last neg.
Next week try 125 next week. .

Smith Machine Shrugs
2x8 (6neg) 225lbs.
First set good burn.
Second set, Deep burn, with controlled negs. Could have went heavier
Next week up weight.

Next week I'm changing it up completely. I'll pick 3 new back lifts and one new rear delt and one new Shrug and stick with them for the next 6 weeks. Its the halfway mark and time for a change.

[russ d]

Lookin good Brad

[brad23]

Lookin good Brad

Thanks man!

[brad23]

Chest

Smith Machine Incline Bench:
2x8 (6neg) 155lbs
First set, good burn, negs felt good but weight felt light
Second set, felt great, All neg completed, almost failure on last one.
Next week 160lbs.

Hammer Bench:
2x8 (6neg) 70lbs. per side. (stack weights)
First set. Felt great, All Negs completed. Really felt a good burn on this set.
Second set, Same as first. but Complete failure on last neg.
Next week same.

Pec Deck: 2x8 (6neg) 105lbs.
First set, good burn during negs.
Second set, Good set, Complete failure on last set.
Next week same. I love the burn!

Stretch, Definitely getting more flexible.

Shoulders

Hammer Shoulder Press(sat with chest facing the back rest):
2x8 (6neg) 70lbs per side. (stack weights).
First set felt good, neg deep burned.
Second set, Negs failed 6.
Next week same.

Front Raises:
2x8 (6neg) 45lbs plate Both hands, gripping hands.
First set, reps good, All Negs completed.
Second set, Same as first for reps but failure on 6th neg.
Next week Same.

Side Lat. Raises:
2x8 (6neg) 17.5lbs Dbs.
First set, Great burn. All negs completed.
Second set same as first but hit failure at the end of 6th neg. It just collapsed on me lol.
Next week, same.

Overall a great workout, Got a serious pump today and felt stronger than normal on some lifts.

Cardio tonight. 45mins Stair stepper (Straight out the gate all 45 mins on it)

[brad23]

Wed was a cardio and rest day. 45mins of cardio then rest.

[brad23]

Thursday was suppose to be leg day but life got in the way. My son hasn't been sleeping much this week and he will only clam down once he's in the bed with us, but once he is there my wife can't sleep bc she's worried about him. My wife had had all she could take of not sleeping so I took the day off from lifting and stayed home with my son so she could sleep. I did do 45 mins of cardio once he was asleep. This was the first time I had to make adjustments to my schedule since I started so I think I've had a good streak lol. So today is leg day so no cardio. Oh and a cheat meal Saturday. Planning on a BIG plate of spaghetti and meatballs.

[brad23]

Quads

Smith Machine Squat
2x8(6) 295lbs
All sets and negs completed.
Next Week Same.

Leg Ext.
2x8(6) 190lbs.
All sets and negs completed
Next week same.

Hack Squat
2x8(6) 225lbs.
Glad I didn't go up....All sets and negs completed.
Next week up same.

Hams

Lying leg curls
2x8(6) 115lbs.
All sets and negs completed.
Next week same.

Kneeling leg curls
2x8(6) 65lbs per leg.
All sets and negs completed
Next week same.

Calves
Standing Calves
2x8(6) 230lbs
Next week same

Seated Calves
2x8(6) 270lbs
Next week same

No cardio today.

I think me dropping body weight has finally caught up with me.....Every set was tough on the last time through....But all sets and negs completed. I think I almost puked today.....it came close.

[huafist]

Quads

Smith Machine Squat
2x8(6) 295lbs
All sets and negs completed.
Next Week Same.

Leg Ext.
2x8(6) 190lbs.
All sets and negs completed
Next week same.

Hack Squat
2x8(6) 225lbs.
Glad I didn't go up....All sets and negs completed.
Next week up same.

Hams

Lying leg curls
2x8(6) 115lbs.
All sets and negs completed.
Next week same.

Kneeling leg curls
2x8(6) 65lbs per leg.
All sets and negs completed
Next week same.

Calves
Standing Calves
2x8(6) 230lbs
Next week same

Seated Calves
2x8(6) 270lbs
Next week same

No cardio today.

I think me dropping body weight has finally caught up with me.....Every set was tough on the last time through....But all sets and negs completed. I think I almost puked today.....it came close.

Leg day almost always makes me wanna yak lol. Great work in here, bro.

[brad23]

Leg day almost always makes me wanna yak lol. Great work in here, bro.

Thanks man. Just going balls out!

[huafist]

There's no other way to go haha

[brad23]

Posting early again and I will edit Saturday after my workout due to lack a internet access except on the mobile site.

Triceps
Close grip smith machine bench
2x8/6 negs 165lbs

Next week

Over head Tri ext
2x8/6 negs lbs. db

Next week

Lying DB tri ext.
2x8/6 negs 25lbs.

Next week

Biceps
Standing Db curls
2x8/6 negs 40lbs

Next weeks

Preacher curl
2x8/6 negs 65lbs (preacher bar)

Next week

Reverse Curls
2x8/6 negs 65lbs. (preacher bar)

Next week

Forearms
Forward curls
2x8/6 negs 65lbs.

Next week

Reverse curls
2x8/6 negs 10lbs

Next week

[brad23]

Posting early again and I will edit Saturday after my workout due to lack a internet access except on the mobile site.

Triceps
Close grip smith machine bench
2x8/6 negs 165lbs
All sets and negs completed
Next week same

Over head Tri ext
2x8/6 negs 85lbs. db
All sets and negs completed
Next week same

Lying DB tri ext.
2x8/6 negs 25lbs.
All sets and negs completed
Next week up 5lbs

Biceps
Standing Db curls
2x8/6 negs 40lbs
All sets and negs completed
Next weeks same

Preacher curl
2x8/6 negs 70lbs (preacher bar)
All sets and negs completed
Next week same

Reverse Curls
2x8/6 negs 70lbs. (preacher bar)
All sets and negs completed
Next week same

Forearms
Forward curls
2x8/6 negs 75lbs.
All sets and negs completed
Next week same

Reverse curls
2x8/6 negs 15lbs dbs
All sets and negs completed
Next week same

Felt really strong today on all arm lifts, might have been the 2 scoops of shock therapy or bc i was back in my old gym. I miss lifting there. Also i will be venting some frustration Monday on my lift bc someone stole my wallet .....

[brad23]

Sunday was a Cardio day. I did 45mins. I HAD a MASSIVE cheat meal Saturday night, A big plate of spaghetti and meatballs with texas toast garlic bread, Yes it was under 1000 calories. I made sure to measure EVERYTHING lol. I got half way through it and I felt like I could stop....But I didn't lol. My wife and I could tell with in 30mins of finishing it I looked bigger. My body just SOAKED it up! Which made for a Great cardio session Sunday. I went from 192 Saturday morning, to 197 Sunday morning, and did cardio later that day and I'm at 192.6 today....crazy but it working! I also started Animal cuts Wed. I think that helps alot as well.

[brad23]

Lat pull-downs
2x8 (6neg)
180lbs
Got all sets negs. I think I hit the mark wth my first lift on judging my strength on this on bc the negs burn deep.
Next week May up it 5lbs.

T-Bar rows
2x8 (6neg) 4 25lbs. plates.
All sets and negs completed. Took me a few trys to get the right weight but I stuck here for today and may up it a bit next week.
Next week up 5lbs.

Hammer strength High Row
2x8 (6neg) 80lbs. per side (per weighted stacks)
First set great burn, and neg completed.
Second set, negs felt good. Failure on last one.
next week Same.

Reverse pec deck
2x8 (6neg) 115lbs.
All sets and negs completed. With changing the exercises I dropped down 5lbs on rear delts bc they were a bit fatigued from the other lifts.
Next week try 120 next week.

Smith Machine Shrugs
2x8 (6neg) 225lbs.
First set good burn.
Second set, Deep burn, with controlled negs.
Next week up weight.

Cardio tonight 45mins.

[brad23]

Chest

Smith Machine Incline Bench:
1x8 (6neg) 175lbs First set, good burn, negs felt good.
1x8 (4neg) 175lbs (just crashed on me) Second set, felt great, missed two negs.
Next week 170lbs.

Hammer Bench:
2x8 (6neg) 65lbs. DB's
First set. Felt great, All Negs completed. Really felt a good burn on this set.
Second set, Same as first. but Complete failure on last neg.
Next week same.

Cable Crossovers:
2x8 (6neg) 25lbs.
First set, good burn during negs.
Second set, Good negs.
Next week tr 30lbs.

Stretch

Shoulders (decided not to change much on shoulders)

Hammer Shoulder Press(sat with chest facing the back rest):
2x8 (6neg) 70lbs per side. (stack weights).
All sets and negs completed
Next week try 75lbs per side.

Front Raises:
2x8 (6neg) 22.5lbs DBS
First set, reps good, All Negs completed.
Second set, Same as first for reps but failure on 6th neg.
Next week Same.

Side Lat. Raises:
2x8 (6neg) 17.5lbs Dbs.
All sets and negs completed.
Next week try 20lbs.

Cardio tonight 45 mins

[russ d]

Looks like a good workout Brad keep it up

[rbowman91]

Chest

Smith Machine Incline Bench:
1x8 (6neg) 175lbs First set, good burn, negs felt good.
1x8 (4neg) 175lbs (just crashed on me) Second set, felt great, missed two negs.
Next week 170lbs.

Hammer Bench:
2x8 (6neg) 65lbs. DB's
First set. Felt great, All Negs completed. Really felt a good burn on this set.
Second set, Same as first. but Complete failure on last neg.
Next week same.

Cable Crossovers:
2x8 (6neg) 25lbs.
First set, good burn during negs.
Second set, Good negs.
Next week tr 30lbs.

Stretch

Shoulders (decided not to change much on shoulders)

Hammer Shoulder Press(sat with chest facing the back rest):
2x8 (6neg) 70lbs per side. (stack weights).
All sets and negs completed
Next week try 75lbs per side.

Front Raises:
2x8 (6neg) 22.5lbs DBS
First set, reps good, All Negs completed.
Second set, Same as first for reps but failure on 6th neg.
Next week Same.

Side Lat. Raises:
2x8 (6neg) 17.5lbs Dbs.
All sets and negs completed.
Next week try 20lbs.

Cardio tonight 45 mins

Liking the use of alternate exercises at this point in the contest. My training partner and I did the same thing about halfway through in order to prevent our bodies from adapting to the lifts.

[brad23]

Looks like a good workout Brad keep it up

Just putting in my work lol.


Liking the use of alternate exercises at this point in the contest. My training partner and I did the same thing about halfway through in order to prevent our bodies from adapting to the lifts.

I felt it was time for a change bc my body was still getting a little sore but not as sore as I thought it should, so i knew it was time to change it up. Just doing different movements but the same basic layout on all lifts. Actually the only thing I might stick with the same lifts on is legs. The last time I did leg press HRT style I was doing 7 to 8 plates per side, plus it puts to much pressure on my hip joint and I believe I'm getting tendonitis in my hip....I think its due to a old hammy-glute injury I did doing sprints a few years back, and causing everything else to be over worked.....

[brad23]

Cardio day, 45 mins on the treadmill.

Today was just a bad day......I could have slept till noon probably. My Son woke up at 1:30 I didn't get to bed till 10:30 and I got up at 5:30.....Just didn't feel rested at all. Thank god for fat burners and COFFEE!!!!. Now time to go home rest up bc I have legs tomorrow!

[brad23]

Had to switch Arm and leg day. Getting off at noon so I have more time to lift today so I'm taking full advantage of it and getting my arms and cardio all in one gym session and will hit legs tomorrow during lunch so I can be home with my little guy friday night after work. I will edit this post tonight or tomorrow morning but this is what I'm lifting today.

Triceps
Nose breakers
1x8/6 negs 95lbs First set was good, negs sucked! Had to close grip bench the weight up and let it fall for the neg on the last two negs.
1x8/6 negs 85lbs Dropped weight, and this is where I'll start next week.
Next week 85lbs

Over head Tri ext
2x8/6 negs 85lbs. db
All sets and negs completed. May switch to a safer lift. Almost lost it on the last neg.
Next week

Single Cable Rope.
2x8/6 negs 20lbs.
Really good squeeze and slow and steady form. All sets and negs completed.
Next week

Biceps

Standing DB curls (Tried straight bar but my elbow felt funny)
2x8/6 negs 40lbs DBs
All sets and negs completed.
Next weeks same or try seated DB.

Preacher curl
2x8/6 negs 65lbs
All sets and negs completed.
Next week same or Cable close grip curls

Preacher Reverse Curls
2x8/6 negs 65lbs. (preacher bar)
All sets and negs completed.
Next week same.

Forearms

Forward curls
2x8/6 negs 65lbs.
All sets and negs completed.
Next week Same

Reverse curls
2x8/6 negs 15lbs Dbs
All sets and negs completed.
Next week same

Abs

Cardio 45 mins stair stepper.

[brad23]

Quads

Leg Ext.
2x8(6) 205lbs. Felt stronger bc I did this first, but really did these first to warm up the legs a bit more before squats.
All sets and negs completed
Next week same.

Smith Machine Squat
1x8(6) 295lbs
1x8(5) 295lbs (I just collapsed after the 5th neg here. I think I found something I like lol.)
All sets and almost all negs completed.
Next Week Same.

Hack Squat
2x8(6) 225lbs.
Glad I didn't go up....All sets and negs completed.
Next week up same.

Hams

Lying leg curls
2x8(6) 115lbs.
All sets and negs completed.
Next week same.

Kneeling leg curls
2x8(6) 70lbs per leg.
All sets and negs completed
Next week same.

Calves
Standing Calves
2x8(6) 230lbs
Next week same

Seated Calves
2x8(6) 270lbs
Next week same

No cardio today.

[DaEclipse]

Good work in here.....I always tell my self I'm not gonna puke ...lol.

[brad23]

Good work in here.....I always tell my self I'm not gonna puke ...lol.

Yeah, I never have but come D*** near close lol

[brad23]

Saturday and Sunday did a 45 min cardio session in the AM and had a cheat meal Saturday night. The rest of the weekend was spent resting.

[brad23]

Lat pull-downs
2x8 (6neg)
180lbs
Got all sets negs.
Next week Same.

T-Bar rows
2x8 (6neg) 4 25lbs. plates.
All sets and negs completed. This weight worked great and I'm glad I didn't go up.
Next week Same.

Hammer strength High Row
2x8 (6neg) 80lbs. per side (per weighted stacks)
All sets and neg completed. Failure on last one.
next week Same.

Reverse pec deck
2x8 (6neg) 120lbs.
All sets and negs completed. I felt good upping the weight this week.
Next week Same.

Smith Machine Shrugs
2x8 (6neg) 225lbs.
All sets and negs Completed.
Next week up weight.

Cardio tonight 45mins.

[brad23]

Chest

Smith Machine Incline Bench:
2x8 (6neg) 175lbs
All sets and last negs was at failure.
Next week Same.

DB Bench:
2x8 (6neg) 65lbs. DB's
First set. Felt great, All Negs completed.
Second set, Same as first. but Complete failure on last neg.
Next week same.

Cable Crossovers:
2x8 (6neg) 25lbs.
First set, good burn during negs.
Second set, Good negs.
Next week tr 30lbs.

Stretch

Shoulders (decided not to change much on shoulders)

Hammer Shoulder Press(sat with chest facing the back rest):
2x8 (6neg) 70lbs per side. Plates this week,
All sets and negs failed at the 5th neg.
Next week same if I use Hammer strength plates.

Front Raises: This gym didn't have 22.5lbs dbs
1x8 (6neg) 25lbs DBS First set, reps good, All Negs completed. Had to drop the weight bc last negs was a full 5 count.
1x8 (6neg) 20lbs DBS Second set, Same as first for reps but failure on 6th neg.
Next week Same.

Side Lat. Raises:
2x8 (6neg) 20lbs Dbs.
All sets and negs completed.
Next week same.

45 mins Stair stepper.

I worked out last night at my old gym so a few things changed but mostly just a few. Great workout and I love lifting there.

[brad23]

Yesterday was just cardio. 45 mins on the stair stepper

[brad23]

Felt really strong today on legs....Crazy lol.

Quads

Leg Ext.
2x8(6) 205lbs.
All sets and negs completed
Next week 5lbs, might have been able to go up today .

Smith Machine Squat
2x8(6) 295lbs, Got them all this week.
All sets and negs completed.
Next Week Same.

Hack Squat
2x8(6) 225lbs.
All sets and negs completed.
Next week up same.

Hams

Lying leg curls
2x8(6) 115lbs.
All sets and negs completed. Felt a bit easy
Next week up 5lbs.

Kneeling leg curls
2x8(6) 70lbs per leg.
All sets and negs completed. Left Hammie dragging so staying here.
Next week same.

Calves
Standing Calves
2x8(6) 270lbs
Next week same

Seated Calves
2x8(6) 270lbs
Next week same

No cardio today.

[brad23]

Triceps
Nose breakers
2x8/6 negs 95lbs
All sets and negs completed. Complete failure on last neg.
Next week same

Cable Vbar Pushdowns (switched for my safety lol)
2x8/6 negs 65lbs.
All sets and negs completed. Lift felt good but took a few warmups to get it right
Next week same

Single Cable Rope.
2x8/6 negs 20lbs. Really good squeeze and slow and steady form.
All sets and negs completed.
Next week same

Biceps

Seated DB curls
2x8/6 negs 35lbs DBs
All sets and negs completed. Dropped weight some from standing version and glad i did.
Next weeks same.

Preacher curl
2x8/6 negs 65lbs
All sets and negs completed but was tougher yesterday for some reason.
Next week same

Preacher Reverse Curls
2x8/6 negs 65lbs. (preacher bar)
All sets and negs completed. Same as regular Pcurls....tough....
Next week same.

Forearms

Standing straight bar cable wrist curls
2x8/6 negs 65lbs.
All sets and negs completed.
Next week Same

Standing straight bar Reverse curls
2x8/6 negs 20lbs
All sets and negs completed.
Next week same

Cardio 45 mins stair stepper.

Overall a great workout. I love arm day. Going to a bb comp today to watch some friends show support. I have friend in the teen divison that has kai greene definition (at least he has the striations like him) and he's a teen. He a dang good start into the sport and has tge drive and potental to do big things

[brad23]

Yesterday was just 45mins of cardio. Today is the same thing. Didnt go to the show. Turns out my friend wasnt competing in that show last night. He's doing the one next weekend. So we went to the mexican place for a cheat meal. IT WAS SO GOOD!

[brad23]

Lat pull-downs
2x8 (6neg)
180lbs
All sets and negs completed.
Next week May up it 5lbs.

T-Bar rows
2x8 (6neg) 4 25lbs. plates.
All sets and negs completed.
Next week same.

Hammer strength High Row
2x8 (6neg) 90lbs. per side (per two 45 plates)
All sets and neg completed.
next week Same.

Reverse pec deck
2x8 (6neg) 120lbs.
All sets and negs completed.
Next week same.

Smith Machine Shrugs
2x8 (6neg) 225lbs.
All sets and negs completed. I was going to up the weight but this smith machine was heavy feeling than the normal one I use.
Next week same.

Cardio 45mins right after lifting.

[brad23]

Chest (just a bad day for chest, could do my normal weights)

Smith Machine Incline Bench:
1x8 (6neg) 175lbs
1x8 (4neg) 175lbs
First set and negs completed but second set just crashed on me. .
Next week 170.

DB Bench:
1x8 (6neg) 65lbs. DB's (crashed on 4th neg)
1x8 (6neg) 60lbs. DB's (same as first)
Next week start with 60lbs.

Cable Crossovers:
2x8 (6neg) 25lbs.
First set, good burn during negs.
Second set, Good negs.
Next week same.

Stretch

Shoulders (decided not to change much on shoulders)

Hammer Shoulder Press(sat with chest facing the back rest): Was able to use old weight on this one.
2x8 (6neg) 70lbs per side.
All sets and negs failed at the 5th neg.
Next week same.

Front Raises: (dropped weight)
2x8 (6neg) 20lbs DBS
All reps completed but failure on 6th neg.
Next week Same.

Side Lat. Raises: (dropped weight)
2x8 (6neg) 17.5lbs Dbs.
All sets and negs completed.
Next week same.

Cardio 45 mins tonight.

It may have been the type of cheat meal I had Saturday but I just couldn't push my normal weight. So I adjusted and pushed through!!!.

[brad23]

Today was just cardio, 45mins on the stair stepper. Looking forward to that cheat meal tonight as well.

[huafist]

Gettin' it done brother! I friggin' hate cardio lol.

[brad23]

Gettin' it done brother! I friggin' hate cardio lol.

I hear ya man! I need to check my box of goodies from the other day......I think they skipped on that bumper sticker in mine.....

[brad23]

That cheat meal last night helped a ton on my strength today for sure. Sure didn't want a repeat of chest day, which I am still sore

Quads

Leg Ext.
2x8(6) 205lbs.
All sets and negs completed
Next week same.

Smith Machine Squat
2x8(6) 295lbs Got all of them this week.
All sets and almost all negs completed.
Next Week Same.

Hack Squat
2x8(6) 225lbs.
All sets and negs completed.
Next week up same.

Hams

Lying leg curls
2x8(6) 115lbs.
All sets and negs completed.
Next week same.

Kneeling leg curls
2x8(6) 70lbs per leg.
All sets and negs completed
Next week same.

Calves
Standing Calves
2x8(6) 230lbs
Next week same

Seated Calves
2x8(6) 290lbs
Next week same

Abs

No cardio today.

[brad23]

Triceps Nose breakers
2x8/6 negs 95lbs
All sets and negs completed.
Next week same

Cable Vbar Pushdowns
2x8/6 negs 190lbs
All sets and negs completed. Lift felt easy due to more pulleys on this cable set up.
Next week same

Single Cable Rope.
2x8/6 negs 60lbs.
Really good squeeze and slow and steady form.
All sets and negs completed.
Next week same

Biceps

Seated DB curls
2x8/6 negs 35lbs DBs
All sets and negs completed.
Next weeks same.

Preacher curl
2x8/6 negs 65lbs
All sets and negs completed. Another tough bi lift. Next week same

Preacher Reverse Curls
1x8/5negs 65lbs. (preacher bar) couldnt finish 6th neg.
1x8/6negs 55lbs Set and negs completed.
Same as regular Pcurls....tough.... Next week same.

Forearms

Standing straight bar cable wrist curls
2x8/6 negs 65lbs.
All sets and negs completed.
Next week Same

Standing straight bar Reverse curls
2x8/6 negs 20lbs
All sets and negs completed.
Next week same

Cardio 45 mins stair stepper.

Overall a good lift but i can tell im starting to get weaker but its to be expected.

[brad23]

This morning was just cardio 45mins. Cheat meal tonight. Woohoo!

[BB2K]

Your workouts are looking great buddy! Keep up the hard work!

[brad23]

Your workouts are looking great buddy! Keep up the hard work!

Thanks bro! Just trying to be like u.

[brad23]

Today was just cardio!!! Another 45mins.

[brad23]

Lat pull-downs
2x8 (6neg)
180lbs
All sets and negs completed.
Next week Same.

T-Bar rows
2x8 (6neg) 4 25lbs. plates.
All sets and negs completed.
Next week up 10lbs.

Hammer strength High Row
2x8 (6neg) 90lbs. per side
All sets and neg completed.
next week Same.

Reverse pec deck
2x8 (6neg) 120lbs.
All sets and negs completed.
Next week same.

Smith Machine Shrugs
2x8 (6neg) 225lbs.
All sets and negs completed.
Next week up 5 to 10lbs.

Cardio 45mins tonight.

A good workout today. Cardio will suck tonight but I'll have my fat burners in this week sometime and that should help push me through cardio but until then i must push on. Down to the wire! Can't cut any corners now, all or nothing and i won't settle for anything but first!

[brad23]

Wake-up: Shake
Protein: 30
Carbs: 8
Fats: 3

Meal 1: 8eggs 1 yolk and 3/4 cup of Oats
Protein: 42 7.5
Carbs: 0 41
Fats: 10 3.25

Meal 2: Shake
Protein: 45
Carbs: 12
Fats: 4.5

Meal 3: 8oz. Chicken, 1/2 Cup of Oats and 3/4 cup of Broc.
Protein: 48 5
Carbs: 0 27
Fats: 0 2.5

Meal 4: 8oz. Chicken, 1/4 Cup of oats and 3/4 cup of Broc.
Protein: 48 2.5
Carbs: 0 14
Fats: 0 1.25

Meal 5: 8oz. Chicken, 3/4 cup of Broc.
Protein: 48 0
Carbs: 0 0
Fats: 0

Meal 6: 8oz. Chicken, 3/4 cup of Broc.
Protein: 48
Carbs: 0
Fats: 0

Minimum Total Macros:
Protein: 325
Carbs: 102
Fats: 24.5

Post shake:
Protein: 35
Carbs: 50
Fats: 6

Total Macros:
Protein: 360
Carbs: 152
Fats: 30.5

[brad23]

Chest

Smith Machine Incline Bench: Tried 175 to start but dropped it down for second set.
1x8 (6neg) 175lbs
1x8 (6neg) 170lbs
All sets and negs completed.
Next week same.

DB Bench:
2x8 (6neg) 60lbs. DB's
All sets and negs completed.
Next week same.

Cable Crossovers:
2x8 (6neg) 25lbs.
All sets and negs completed.
Next week same.

Stretch

Shoulders

Hammer Shoulder Press(sat with chest facing the back rest)
2x8 (6neg) 70lbs per side.
All sets and negs completed.
Next week same.

Front Raises:
2x8 (6neg) 20lbs DBS
All reps completed but failure on 6th neg.
Next week Same.

Side Lat. Raises: (upped weight)
2x8 (6neg) 20lbs Dbs.
All sets and negs completed.
Next week same.

Cardio 45 mins tonight.

[brad23]

45 mins of stair stepper completed.

[brad23]

Quads

Leg Ext.
1x8(6) 205lbs.
1x8(6) 210lbs.
All sets and negs completed. I felt really good on these but I'm glad I didn't go heavier bc I wouldn't have been able to get all of my squats in.
Next week same.

Smith Machine Squat
2x8(6) 295lbs Got all of them this week.
All sets and almost all negs completed. Was at complete failure on the last neg.
Next Week Same.

Hack Squat
2x8(6) 225lbs.
All sets and negs completed.
Next week up same.

Hams

Lying leg curls
2x8(6) 115lbs.
All sets and negs completed.
Next week same.

Kneeling leg curls
2x8(6) 70lbs per leg.
All sets and negs completed
Next week same.

Calves
Standing Calves
2x8(6) 270lbs
Next week same

Seated Calves
2x8(6) 290lbs
Next week same

Abs

No cardio today.

I had me first, I'm going to rip your F***in head off moment today.....fun times.....Diets getting to me, had to step away for a bit to control myself.

[brad23]

Triceps Nose breakers
2x8/6 negs 95lbs
All sets and negs completed.
Next week same

Cable Vbar Pushdowns
2x8/6 negs 120lbs
All sets and negs completed.
Next week same

Single Cable Rope.
2x8/6 negs 25lbs. (different setup so weight was different)
Really good squeeze and slow and steady form.
All sets and negs completed.
Next week same

Biceps

Seated DB curls
2x8/6 negs 40lbs DBs
All sets and negs completed.
Next weeks same.

Preacher curl
2x8/6 negs 65lbs
All sets and negs completed. Another tough bi lift. Next week same

Preacher Reverse Curls
1x8/5negs 65lbs. Set and negs completed. Failed on 6th neg.
1x8/6negs 55lbs. Set and negs completed.
Same as regular Pcurls....tough.... Next week same.

Forearms
DB wrist curls
2x8/6 negs 35lbs. DBS
All sets and negs completed.
Next week Same

DB wrist Reverse curls
2x8/6 negs 15lbs DB's
All sets and negs completed.
Next week same

Cardio 45 mins tonight

Looking forward to that cheat meal Saturday night!

[brad23]

Morning cardio. 45 mins.

[brad23]

Today was just cardio. Had a good cheat meal last night, flat bread sausage and pepperoni pizza and a small dessert.

[brad23]

Lat pull-downs
2x8 (6neg) 180lbs
All sets and negs completed. Really felt the muscle pull on this one today.
Next week same.

T-Bar rows
2x8 (6neg) 4 25lbs. plates + 10lbs plate.
All sets and negs completed.
Next week same.

Hammer strength High Row
2x8 (6neg) 90lbs. per side
All sets and neg completed.
next week Same.

Reverse pec deck
2x8 (6neg) 120lbs.
All sets and negs completed.
Next week same.

Smith Machine Shrugs
2x8 (6neg) 225lbs.
All sets and negs completed.
Next week same.

Tonight 45 mins cardio.

[brad23]

Chest

Smith Machine Incline Bench:
2x8 (6neg) 175lbs
All sets and negs completed. Don't know why but I felt good today and got all of the negs and sets.....???
Next week same.

DB Bench:
2x8 (6neg) 65lbs. DB's
All sets and negs completed
Next week start with 60lbs.

Cable Crossovers:
2x8 (6neg) 25lbs.
All sets and negs completed.
Next week same.

Stretch

Shoulders

Hammer Shoulder Press(sat with chest facing the back rest): Actually went up....crazy
2x8 (6neg) 75lbs per side.
All sets and negs completed but failed at the 5th neg of last set.
Next week same.

Front Raises:
2x8 (6neg) 20lbs DBS
All reps completed but failure on 6th neg.
Next week Same.

Side Lat. Raises:
2x8 (6neg) 17.5lbs Dbs.
All sets and negs completed.
Next week same.

Cardio 45 mins tonight.

I felt good overall today. Killed chest and shoulders. Felt strong on my main lifts. Just putting in that work thats needed to improve myself! #finishstrong!

[brad23]

Today was just cardio. 45mins on the stair stepper

[brad23]

Quads

Leg Ext.
1x8(6) 205lbs. felt to easy so I upped the next set
1x8(6) 210lbs.
All sets and negs completed
Next week same.

Smith Machine Squat
2x8(6) 295lbs
All sets and almost all negs completed. A compete CRASH on the way up on the 6th neg.....I mean, I crash......thankfully I was doing them on the smith machine....
Next Week Same.

Hack Squat
2x8(6) 225lbs.
All sets and negs completed.
Next week up same.

Hams

Lying leg curls
2x8(6) 115lbs.
All sets and negs completed.
Next week same.

Kneeling leg curls
2x8(6) 70lbs per leg.
All sets and negs completed
Next week same.

Calves
Standing Calves
2x8(6) 270lbs
Next week same

Seated Calves
2x8(6) 290lbs
Next week same

Abs

No cardio today.

[mrdead]

Lookin' good...!!!

[brad23]

Lookin' good...!!!

Thanks MD!

[brad23]

Triceps Nose breakers
2x8/6 negs 95lbs
All sets and negs completed.
Next week same

Cable Vbar Pushdowns (Different machine set up so weight is a bit lighter)
2x8/6 negs 80lbs
All sets and negs completed.
Next week same

Single Cable Rope. (Different machine set up so weight is a bit lighter)
2x8/6 negs 25lbs.
All sets and negs completed.
Next week same

Biceps

Seated DB curls
2x8/6 negs 40lbs DBs
All sets and negs completed. Complete failure on last neg
Next weeks same.

Preacher curl
2x8/6 negs 55lbs
All sets and negs completed.
Next week same

Preacher Reverse Curls
2x8/6negs 55lbs
All Sets and negs completed.
Next week same.

Forearms

DB Wrist curls
2x8/6 negs 35lbs.
All sets and negs completed.
Next week Same

DB Reverse curls
2x8/6 negs 15lbs
All sets and negs completed.
Next week same

45 mins AM Cardio.

Hit some AM cardio so I'd have the PM free to go see movie with the wife. So far not a bad day with 75g of carbs in my main meals. This is advised by MD in my changes for the week, with leads me to my UNLIMITED cheat meal Saturday night! (before 7PM of course) BOOM!

[brad23]

45 mins cardio this morning

[brad23]

45 mins of Cardio done.

[brad23]

Lat pull-downs
2x8 (6neg)
180lbs
All sets and negs completed.
Next week May up it 5lbs.

T-Bar rows
2x8 (6neg) 4 25lbs. plates + 10lbs plate
Felt good so I upped the weight. All sets and negs completed.
Next week same.

Hammer strength High Row
2x8 (6neg) 90lbs. per side
All sets and neg completed.
next week up 5lbs per side.

Reverse pec deck
1x8 (6neg) 120lbs. Felt easy so upped next set.
1x8 (6neg) 130lbs.
All sets and negs completed.
Next week 130lbs.

Smith Machine Shrugs
2x8 (6neg) 225lbs.
All sets and negs completed.
Next week same.

45 mins of Cardio tonight

[brad23]

Smith Machine Incline Bench:
2x8 (6neg) 175lbs
All sets and negs completed.
Next week same.

DB Bench:
2x8 (6neg) 60lbs. DB's
All sets and negs completed
Next week start with 60lbs.

Cable Crossovers:
2x8 (6neg) 30lbs. i felt good so I went up 5lbs per side.
All sets and negs completed.
Next week same.

Stretch

Shoulders

Hammer Shoulder Press(sat with chest facing the back rest):
1x8 (6neg) 70lbs per side.
1x8 (6neg) 65lbs per side.
All sets and negs failed at the 5th neg on both sets.
Next week same.

Front Raises:
2x8 (6neg) 20lbs DBS
All reps and negs completed.
Next week Same.

Side Lat. Raises:
2x8 (6neg) 17.5lbs Dbs.
All sets and negs completed.
Next week same.

Cardio 45 mins tonight.

[brad23]

45 mins on stair stepper...just crashed halfway through.... but was able to push through!

[brad23]

Quads

Leg Ext.
1x8(6) 205lbs. Felt to easy so I upped the weight
1x8(6) 210lbs.
All sets and negs completed
Next week same.

Smith Machine Squat
2x8(6) 295lbs.
All sets and negs completed.
Next Week Same.

Hack Squat
2x8(6) 225lbs.
All sets and negs completed.
Next week up same.

Hams

Lying leg curls
2x8(6) 115lbs.
All sets and negs completed.
Next week same.

Kneeling leg curls
2x8(6) 70lbs per leg.
All sets and negs completed
Next week same.

Calves
Standing Calves
2x8(6) 290lbs
Next week same

Seated Calves
2x8(6) 270lbs
Next week same

Abs

No cardio today.

Good leg day. I didn't feel like I was going to puke today but still a good day. Looking forward to going home and resting.....#finishstrong!

[brad23]

Triceps Nose breakers
2x8/6 negs 95lbs
All sets and negs completed.
Next week same

Cable Vbar Pushdowns
2x8/6 negs 70lbs
All sets and negs completed.
Next week same

Single Cable Rope.
2x8/6 negs 30lbs.
All sets and negs completed.
Next week same

Biceps

Seated DB curls
2x8/6 negs 40lbs DBs
All sets and negs completed. Complete failure on last neg
Next weeks same.

Preacher curl
2x8/6 negs 65lbs
All sets and negs completed.
Next week same

Preacher Reverse Curls
2x8/6negs 65lbs
All Sets and negs completed.
Next week same.

Forearms

DB Wrist curls
2x8/6 negs 30lbs.
All sets and negs completed.
Next week Same

DB Reverse curls
2x8/6 negs 15lbs
All sets and negs completed.
Next week same

45 mins of cardio tonight. #finishstrong

[brad23]

45 mins Cardio yesterday

[brad23]

After a recharge day (monday) from cutting water all weekend i killed back! Time to grow. i also changed a few lifts this time.

Pull-ups
2x8 (6neg)
Body weight
All sets and negs completed.
Next week Same.

T-Bar rows
2x8 (6neg) 4 25lbs. plates.
All sets and negs completed.
Next week same.

Hammer strength Cable High Row
2x8 (6neg) 160lbs. per side
All sets and neg completed.
next week Same.

Reverse pec deck
2x8 (6neg) 120lbs.
All sets and negs completed.
Next week same.

Smith Machine Shrugs
2x8 (6neg) 225lbs.
All sets and negs completed.
Next week up 5lbs.

After the workout was competed I might could have used another day of rest but I couldn't sleep in the car during lunch......too damn hot!

[mdritter]

Yo brother just letting ya know ur pics were stellar...solid gains brad got ur Facebook request

[brad23]

Yo brother just letting ya know ur pics were stellar...solid gains brad got ur Facebook request

Thanks bro! Yours are as well. Time to maintain this BF and gain some lean mass and get ready for my show in October.