ASSASSINATORs J-O-U-R-N-A-L

[Assassinator]

31-03-2004

2nd workout of the day ,

35 mins cardio ! :D

[Assassinator]

01-04-2004

got enough food during work, wasnt so bad, i worked for 10 hours ... after 4 hours ate some big ass pieces of yummy chicken :D mmmmmhhhmmm

had 1 hour till gym closed, even after a long days work, i went to gym, thats dedication :D i tell ya.

TRICEPS :

BAR DIPS :

BW X 12
+ 35 x 12
+ 45 x 10
+ 55 x 9
+ 70 x 6
+ 80 x 6 , BW X 5

SKULLS :

70 x 14
110 x 9
115 x 8
120 x 6
127 x 4

PUSHDOWNS :

155 x 10
155 x 9
155 x 8
155 x 8 , 120 x 5


workout was ok, i thaught i wouldnt even get TRIS in this week, i havent slept for 18 hours, im not used to these long days now ... tomorrow i will wake up at 12-1 pm, go to gym, work at 3 pm till late evening !

[Assassinator]

03-04-2004

i've been working very hard, thursday 10 hours, friday 10 hours, saturday, 3 hours and i still need to work from 8-12 pm !

I did back yesterday, didnt have much energy, and lower back was sore...

PULLUPS :

BW X 12
X 10
X 8
X 8
X 7

LAT PULLDOWNS :

135 x 12
145 x 12
155 x 10
165 x 9
175 x 8
185 x 7

1 ARM DB ROWS :

80 x 10
90 x 8
100 x 7
80 x 10

SEATED CABLE ROWS :

155 x 12
175 x 10
175 x 10

BB ROWS : did 3 lite sets

135 x 10
135 x 9
135 x 9

Workout was ok, im working often, i get to eat at work, its not as bad as i thaught, yesterday the chef gave me a plate with about 15 pieces of chicken, i ate till i was full :D


No time for cardio today, tomorrow chest and biceps !

[Assassinator]

today i had no spot, i used the smith for chest :( couldnt really push it, had no help.

04-04-2004

SMITH INCLINE :

110 x 15
175 x 12
200 x 9
225 x 6
200 x 7
190 x 6
175 x 8

FLAT DB :

70 x 8
70 x 6
70 x 5
55 x 10 (no spot)
55 x 9 (no spot)

FLAT FLYES :

45 x 10
45 x 8
45 x 7

No spot or help so i used lite weights ! :(
work has been tiring, i have dropped down to 176 ! 3 months ago i weighed 185 !!!

BB CURLS :

90 x 12
95 x 10
100 x 8
105 x 7
110 x 7
100 x 8

STANDING ALT CURLS :

45 X 7
45 X 6
45 X 6
45 X 6

Tomorrow i should do cardio and abs, i havent done abs in 10 days, i just hope i will be up, gym closes at 12 :( !! tuesday gym is closed for jewish holiday, will try do shoulders at home !

[Heisman]

It's Passover time! I'm not going to pay attention to my diet and just eat whatever I am able to eat that fits with the rules.

[Assassinator]

05-06- 04 -2004

rest days. no gym

[Assassinator]

07-04-2004

feels good to be back in gym, a lack of energy, but i'll get back into it !

Shoulders :

DB PRESSES :

45 x 12
55 x 10
70 x 10
70 x 8
70 x 7
70 x 6
70 x 6 , 45 x 4
55 x 9

SIDE LATERALS :

30 X 12
30 X 10
25 X 10
25 X 10
25 X 10

FRONT RAISES WITH EZ BAR :

45 x 10
45 x 8
45 x 8
35 x 10

SEATED REAR LATERALS :

25 x 12
25 x 12
25 x 10
25 x 10

DB SHRUGS :

70 x 10
70 x 10
80 x 8
80 x 7
80 x 6
80 x 6

BB SHRUGS :

225 x 6
225 x 6
225 x 5

lots of sets of traps, havent hit em hard for a while !

tomorrow i need to do TRIS, CARDIO AND ABS, long workout ahead !

[scott_donald]

volume trainers... how can you be bothered... but looking good...

[BigKazWSM747]

Thats a good bit of volume there. Workout looks solid though. keep up the good work.

[Assassinator]

damn, i hate sleeping late. my day seems all messed up now, its 4 pm, and i'm eating breakfeast !!! :(

i got tris, cardio and abs to do today, my left elbow is giving me problems, so i might just leave skulls to the end, and use lite weight ! skulls cause the pain !

i must be in and out in 80 mins TOPS ! with all the work i must get in today, i could be in gym for 2 hours !

[scott_donald]

ye its 2 here and i am eating breakfast too...

[Assassinator]

08-04-2004

Tris and cardio !

i couldnt do abs , i was DONE ! :(

Bar dips :

BW X 8
+ 35 x 12
+ 45 x 11
+ 55 x 9
+70 x 7
+ 80 x 6
+ 85 x 5, BW X 6

Skulls :

80 x 11
110 x 10
115 x 8
120 x 7
125 x 6
110 x 8

PUSHDOWS on lat pulldowns :

4 sets 10-9-8-7

34 mins of cardio !

tomorrow i need to have a good back workout ! and i need to do abs , hopefully my lower back will be in good shape tomorrow !

[Assassinator]

09-04-2004

not such a good workout, im very tired !!! :(

PULLUPS :

+ 35 x 11
+ 25 x 8
+ 25 x 6
+ 20 x 6
+ 12 x 7
BW X 9

BB ROWS :

110 x 15
135 x 12
155 x 10
165 x 8
175 x 7
185 x 6
165 x 8
155 x 9

LAT PULLDOWNS :

155 X 12
160 X 10
165 X 9
175 X 8
155 X 10

1 ARM DB ROW :

80 X 9
90 x 8
90 x 8

SEATED CABLE ROW :

155 x 12
175 x 10
175 x 10

PULLDOWNS :

110 x 12
110 x 10
110 x 10

tomorrow i wont be able to workout, coz i am working, sunday gym closes at 12, i must get up early to do chest and biceps !

[scott_donald]

good luck getting up early on a sunday...

still a good workout... why not reduce the volume on the days you are tired...

[Assassinator]

i dont feel its enough ... and if it means lifting 1 plate less on the stack, then its not the end of the world .. i also went to gym at a **** time ... power rack was taken .. had to wait ....

[Assassinator]

11-04-2004

Back in gym finally, gym closed at 12 !! :( so i barely ate ... didnt sleep much, but atleast i got in a complete workout.

CHEST,

INCLINE BB :

110 x 12
155 x 12
175 x 10
185 x 8
200 x 6
210 x 5
175 x 7
175 x 6

FLAT DB :

70 X 9
80 X 6
80 X 5
70 X 8

FLAT FLYES :

55 x 9
55 x 8
55 x 7

SEATED CHEST PRESS :

8-7-6


BICEPS ,

PREACHERS (worked in with a strong dude, even though i lifted more than em, with better form :D)

70 x 15
90 x 14
100 x 11
105 x 10
115 x 8
120 x 6
100 x 9

STANDING DB CURLS

45 x 8
45 x 7
45 x 7

BB CURLS

90 x 10
95 x 8
95 x 7

workout wasnt that great, but what do you expect after 6 hours of sleep and no food ?

Tomorrow, gym is closed :( i want to do cardio on the road !

[Demorak]

How's the cutting going? are you leaning out any?

[Assassinator]

Im on about 174-176 now ... i think i'll keep it like this ....

i barely get in cardio 2-3 times a week.

i already dropped 10 lbs since february

[Assassinator]

12-04-2004

ran outside for 25 mins today, as fast as i could, i returned home soaking wet ! it was fun ..

something serious is wrong with my right color bone, yesterday i did chest, everything normal, i woke up today with a terrible pain, it hurts a lot when i raise my right hand ... i hope this will go away, coz its bothering me .

[Demorak]

Originally posted by Assassinator
12-04-2004

ran outside for 25 mins today, as fast as i could, i returned home soaking wet ! it was fun ..

something serious is wrong with my right color bone, yesterday i did chest, everything normal, i woke up today with a terrible pain, it hurts a lot when i raise my right hand ... i hope this will go away, coz its bothering me .

Yea I usually do that to! it's really great when it's nice outside!

[Assassinator]

13-04-2004

ok so i did shoulders today, my colar bone didnt hurt that much, i didnt push it with the weights, kept things as lite as possible.

DB SHOULDER PRESSES :

warmup : 30 x 12
45 x 12
55 x 12
55 x 10
55 x 9
55 x 8
55 x 8

SEATED SIDE LATERALS :

25 x 12
25 x 10
25 x 10
25 x 8, 20 x 5
25 x 8, 20 x 5, 10 x 5

FRONT RAISES with EZ BAR :

45 x 9
45 x 8
45 x 6
40 x 9

SEATED SIDE LATERALS :

25 x 12
25 x 12
25 x 12
25 x 10

DB SHRUGS :

70 x 10
80 x 8
80 x 8
80 x 7
80 x 6

BB SHRUGS :

225 x 6
225 x 5
175 x 8

tomorrow im doing cardio and "ABS" !!! FINALLY ! the ab workout will be a good one !

[scott_donald]

with my rc problems i found doin any chest presses with bb's the worst... and doin shoulders was fine... but seriously i would get your shoulder checked...

[Assassinator]

:( i dont even wanna think about doing chest .......

pullups hurt the most ... in that poistion there is a lot of strain on your colar bone ! :(

[Assassinator]

14-04-2004

40 mins of cardio, went very well !!!

5 sets of decline situps, 3 were weighted sets.
3 sets of lying leg raises (weighted) 15-14-12, 1 set no weight.
2 set side crunches on machine, 30-25
3 sets hanging leg raises 15-12-12

I tried to bench 135, i did 2 reps and stopped, my colar bone hurt badly !!!

tomorrow i think i will do cardio once again and triceps, i want to do chest, but i cant ! :(

[Demorak]

Originally posted by Assassinator
14-04-2004

40 mins of cardio, went very well !!!

5 sets of decline situps, 3 were weighted sets.
3 sets of lying leg raises (weighted) 15-14-12, 1 set no weight.
2 set side crunches on machine, 30-25
3 sets hanging leg raises 15-12-12

I tried to bench 135, i did 2 reps and stopped, my colar bone hurt badly !!!

tomorrow i think i will do cardio once again and triceps, i want to do chest, but i cant ! :(

Why not try some machines for chest?

pfff... thats alot of ab work there, more then I do in a month. how do keep yourself from getting bored?

[Assassinator]

16-04-2004

back and tris, will fill in later !
sleep time !

[Assassinator]

19-04-2004

need to get back on track, chest workout yesterday was terrible, dont even wanna comment on it.

Today, 33 mins cardio.

5 sets of situps 20-15-15-12-10
3 sets of weighted lying leg raises 15-15-12
2 sets side crunches on machine 25-22
2 sets hanging leg raises 12-12

tomorrow i need to do shoulders, my colar bone is better, so i need to start lifting heavy !

[Assassinator]

20-04-2004

SHOULDERS :

DB PRESSES :

45 x 12
70 x 10
70 x 8
70 x 7
70 x 6 , 45 x 3
70 x 5 , 40 x 5
55 x 8
55 x 7

SIDE LATERALS : seated

30 x 12
25 x 12
25 x 10
25 x 8, 15 x 6
25 x 8, 15 x 6
20 x 12

FRONT RAISES : (with ez bar)

45 x 10
45 x 9
45 x 8
45 x 8

SEATED REAR LATERALS :

30 x 10, 15 x 5
25 x 12
25 x 12
25 x 10

DB SHRUGS :

70 x 10
80 x 8
80 x 8
100 x 6
90 x 6
80 x 6

BB SHRUGS :

225 x 6
225 x 6
225 x 5

tomorrow i gotta do some leg work , and cardio !

[Assassinator]

21-04-2004

yesterday i did 38 mins of cardio, 6 KM !

did some leg work ... my legs have lost a lot of strength.

6 sets on the Leg extension

HACK SQUATS :

135 x 15
225 x 12
265 x 10
315 x 9
365 x 6


SEATED HAM CURLS :

4 sets , 15-12-12-12

didnt do calves.. but i need to start, its ok if my leg isnt that big .. but my calves need to look some what decent !

today, CHEST and TRIS

[Assassinator]

22-04-2004

how i hate flat bench ! :( i suck ....

FLAT BB :

115 x 12
175 x 11
200 x 7
200 x 6
200 x 5
190 x 6
180 x 6

INCLINE DB :

70 x 9
80 x 6
80 x 5, 50 x 4
70 x 7

FLAT FLYES :

55 x 8
55 x 7
50 x 8

DECLINE BENCH (used little weight, i dont like decline, and i felt like my head was going to explode !)

135 x 10
145 x 8
155 x 7

SEATED CHEST PRESS :

set 1 : 6
set 2 : 5, drop weight x 5
set 3 : 6, drop weight x 5

Had to do tris, but i was so tired, i couldnt even lift heavy !

DIPS !!! only bw !!! :(

9-8-7-6-6

PUSHDOWNS on lat machine :

10-8-7-6

SKULLZ : no spot, my arms were numb !

90 x 6
90 x 5
70 x 7
70 x 6

i was outta there, just happy my chest is pumped ! :D besides for the embarresing flat bench numbers, it was ok !

tomorrow BACK !

[Assassinator]

Ok, so after chest, i did back .. forget about that ....

25-04-2004 !!!!

strength is weaker than normal... oh well :(

INCLINE BB :

110 x 12
155 x 10
175 x 9
200 x 5
190 x 6
185 x 6
175 x 6

INCLINE DB :

70 x 8
80 x 6, 50 x 5
70 x 7
70 x 6

FLAT FLYES :

55 x 8
55 x 7
50 x 8

DECLINE DB (gave it a try, new bench in the gym)

55 x 10
55 x 8

BICEPS

PREACHER CURLS :

70 x 15
90 x 12
100 x 10
105 x 9
110 x 7
115 x 6

STANDING ALT CURLS

45 x 7
45 x 7
45 x 6

BB CURLS :

90 x 12
95 x 10
100 x 8
105 x 6
90 x 10

tomorrow i need to be up early for cardio and abs, gym closes at 12 ! :( i cant do shoulders on tuesday, coz gym is closed, so must be done on wednesday, later on i feel like doing some lateral raises,i think i'll give it a go.

[weightshead]

Originally posted by Assassinator

strength is weaker than normal... oh well :(




dont worry your a strong guy - you'll be back up to strength soon enough.

[Assassinator]

26-04-2004

38 mins of cardio, 6 KM !

abs, 4 sets of weighted decline situps
4 sets of regular situps
3 sets of weighted lying leg raises 15-15-14
2 sets of Machine side crunches 30-25
3 sets of hanging leg raises 12-12-12

Tomorrow gym is closed :( shoulders needs to be put off till WENDESDAY !

[scott_donald]

thats alot of sets for abs....even volume for them....

[Assassinator]

28-04-2004

no gym yesterday :( had to do shoulders today ! was very tired, i didnt sleep for 39 hours, then slept for 12 hours, but i was still very tired.

DB PRESSES :

45 X 12
70 X 8
70 X 7
70 X 7
70 X 6
70 X 5, 40 x 6
55 x 8
55 x 7

SIDE LATERALS :

Standing , 30 x 12
Standing , 30 x 8, 15 x 6
Seated : 25 x 12
25 x 10
25 x 9, 15 x 5
25 x 8 , 15 x 5

FRONT RAISES : (ez bar)

45 x 10
45 x 8
45 x 8
45 x 7
40 x 10

SEATED REAR LATERALS :

25 x 12
25 x 12
25 x 10
25 x 10

DB SHRUGS :

70 x 8
80 x 7
80 x 6
80 x 6
80 x 6

BB SHRUGS :

200 x 6
200 x 5
200 x 5

I am in desparate need of a chest workout, a tricep workout , and cardio ! :( cant do chest ...... oh well, must wait till sunday then !

tomorrow, Tris and cardio.
FRIDAY, BACK !

[scott_donald]

why awake for so long...

[Jesin]

nice workout man

[Assassinator]

Originally posted by scott_donald
why awake for so long...

Independence day in israel, up late, was forced to work from early morning , to the evening ! :(

[Assassinator]

29-04-2004

MORNING WORKOUT !

Cardio for 45 mins ! 7 KM !

Abs :

DECLINE SITUPS :

20-18-15-12

WEIGHTED LYING LEG RAISES :

18-15-13

MACHINE SIDE CRUNCHES :

25-20

HANGING LEG RAISES :

12-12-10


At 5 pm, 5 hours from now, i am returning to the gym for a TRICEP WORKOUT !

[Not So Big]

cool ab workout, alot more then i do for abs
good luck with the tricep workout
good job on the shoulder workout to with the 70's on DB press

[Assassinator]

29-04-2004

EVENING WORKOUT !

Skullz :

70 x 15
110 x 11
115 x 9
126 x 7
115 x 6
110 x 7

WEIGHTED BAR DIPS :

+ 35 x 10
+ 45 x 8
+ 50 x 7
+ 60 x 6
+ 70 x 5 , BW X 6

PUSHDOWS on lat pulldowns :

3 drop sets !
Was a pain in the ass, but lots of fun !

2 sets of bench dips !



Tomorrow, BACK, todays workout was good, i did cardio in the morning , which wore me out, but nonetheless, i was good to go for today, must hit the books now !

[Not So Big]

man +70 on dips, that must have been tuff
110 on skullcrushers aint to shabby either
good job assassinator!:)

[scott_donald]

ah more people doing two adays... good job there...

[Assassinator]

Originally posted by Not So Big
man +70 on dips, that must have been tuff
110 on skullcrushers aint to shabby either
good job assassinator!:)

my tricep strength has gone down :(

i used to do + 90 on the dips, and 135 on skullz :(

[Assassinator]

30-04-2004

BACK, not a bad workout, not bad at all :D

PULLUPS : (weighted, wide grip)

+ 25 x 10
+ 25 x 7
+ 20 x 7
+ 15 x 7
BW X 9

BB ROWS :

110 x 15
135 x 12
155 x 10
165 x 9
175 x 8
190 x 6
200 x 5, 155 x 6. 110 x 6 DROP SET
175 x 6
155 x 9

LAT PULLDOWNS :

155 x 11
160 x 10
165 x 9
175 x 6, 110 x 8

1 ARM DB ROWS :

80 x 10
90 x 8
80 x 8, 55 x 6 DROP SET

SEATED CABLE ROWS :

175 x 10
175 x 8
175 x 8

BEHIND NECK PULLDOWNS :

110 x 12
110 x 10
110 x 8

DB SHRUGS :

70 x 6
70 x 6
70 x 6
70 x 6

that's it :D hopefully tomorrow i can do cardio !

[chrlslee1]

If your 18 and live in israel, shouldnt you be in the army?

[Assassinator]

Originally posted by chrlslee1
If your 18 and live in israel, shouldnt you be in the army?

yes, in another 3 months.

[Assassinator]

01-05-2004

32 Mins of running.

[Heisman]

How is your collar bone feeling? Do you think it might be something serious?

Are you looking forward to the army?

[Assassinator]

Originally posted by Heisman
How is your collar bone feeling? Do you think it might be something serious?

Are you looking forward to the army?

colar bone is fine, dont feel it anymore, it went away after 1 week.

army, no ****en way !

[Assassinator]

02-05-2004

ok,so i slept 7 hours :( veryvery tired, and the workout wasnt so great.

INCLINE DB :

45 x 10
80 x 11
80 x 9
80 x 7
80 x 6
70 x 8

FLAT BB : (

155 x 8
175 x 6
175 x 6
175 x 6

FLAT DB FLYES :

55 x 7
55 x 6, 35 x 6
55 x 6, 35 x 5

INCLINE SMITH BB :

155 x 6
155 x 5
145 x 8

BICEPS

PREACHER CURLS :

70 x 15
90 x 13
100 x 10
105 x 9
110 x 8

STANDING ALT CURS :

45 x 7
45 x 6
45 x 6, 30 x 5

BB CURLS :

90 x 9
95 x 8
100 x 6
90 x 8

tomorrow, i might do legs, but i doubt it, if not, cardio and abs

[Heisman]

Bro, it sounds like you need to take a couple days off to rest, althought the preacher curls still look good.

[Assassinator]

Originally posted by Heisman
Bro, it sounds like you need to take a couple days off to rest, althought the preacher curls still look good.

u always think i need a week off, im still going strong, just after all the weight i lost, my strength has gone down, and i do cardio intesly 3 times a week, so my workouts arent that great sometimes.

preachers will always be good :D i am capable of 120 + on preachers, and as bad as my bicep workouts can be, my arms will never be too small

[Heisman]

Originally posted by Assassinator
u always think i need a week off, im still going strong, just after all the weight i lost, my strength has gone down, and i do cardio intesly 3 times a week, so my workouts arent that great sometimes.

I said a couple of days this time, not a week. :D

I used a complicated method to figure out that you need a couple of days off. I call it the smiley method. Your :( smileys far outweigh your :) and :D smileys put together. That means that something has to be changed. :D

[kenscottiii]

Originally posted by Heisman
I said a couple of days this time, not a week. :D

I used a complicated method to figure out that you need a couple of days off. I call it the smiley method

So it goes something like this??????????

:) = regular training - descent days
:D = PR training - Excellent!!!!!
:(:( = OVERTRAINED/ WORE OUT - Assasinator - GO TO BED

[Heisman]

Originally posted by kenscottiii
So it goes something like this??????????

:) = regular training - descent days
:D = PR training - Excellent!!!!!
:(:( = OVERTRAINED/ WORE OUT - Assasinator - GO TO BED

Close enough. :D

[kenscottiii]

Originally posted by Assassinator


preachers will always be good :D i am capable of 120 + on preachers, and as bad as my bicep workouts can be, my arms will never be too small

What about your legs :confused:

[Assassinator]

Originally posted by kenscottiii
What about your legs :confused:

I do calves here and there, but i am not working my legs, i cant squat or do SLDLs, only machines, my lower back will get fcked ! :(

my legs are not small, i still barely get my quads into my jeans :D

[Assassinator]

03-05-2004

regular day, 38 mins of cardio !

did some legs,

LEG EXTENSIONS :

15-12-10-8-8-6

HAM CURLS :

13-12-8-12

CALF RAISES :

5 sets of i donno how many reps :D

tomorrow, shoulders !

[kenscottiii]

Originally posted by Assassinator
I do calves here and there, but i am not working my legs, i cant squat or do SLDLs, only machines, my lower back will get fcked ! :(

my legs are not small, i still barely get my quads into my jeans :D
There's no shame in a leg press or hack squat, what do your quads measure?

[Assassinator]

24

[kenscottiii]

Originally posted by Assassinator
24
That's not too bad.... much better than chicken legs:D

[Assassinator]

04-05-2004

regular workout , i went to the beach for 3 hours before, i am as dark as can be :D its great !

i didnt eat much during the day, so my workout was kinda of weak.

DB PRESSES :

45 x 12
70 x 10
70 x 7
70 x 6
70 x 6
70 x 5
55 x 8

SIDE LATERALS :

30 x 12 (standing)
30 x 10 (standing)
25 x 12 seated
25 x 10
25 x 10
20 x 12

FRONT RAISES (EZ BAR) :

45 x 8
45 x 8
45 x 6

SEATED REAR LATERALS :

25 x 12
25 x 12
25 x 12
25 x 12

DB SHRUGS : no energy in me, good that my traps are big :D

70 x 10
70 x 8
70 x 7
70 x 6

BB SHRUGS :

135 x 20
155 x 15
155 x 10

:D

today, CARDIO ABS !

[Not So Big]

Originally posted by Assassinator
04-05-2004

regular workout , i went to the beach for 3 hours before, i am as dark as can be :D its great !

i didnt eat much during the day, so my workout was kinda of weak.

DB PRESSES :

45 x 12
70 x 10
70 x 7
70 x 6
70 x 6
70 x 5
55 x 8

SIDE LATERALS :

30 x 12 (standing)
30 x 10 (standing)
25 x 12 seated
25 x 10
25 x 10
20 x 12

FRONT RAISES (EZ BAR) :

45 x 8
45 x 8
45 x 6

SEATED REAR LATERALS :

25 x 12
25 x 12
25 x 12
25 x 12

DB SHRUGS : no energy in me, good that my traps are big :D

70 x 10
70 x 8
70 x 7
70 x 6

BB SHRUGS :

135 x 20
155 x 15
155 x 10

:D

today, CARDIO ABS !
our shoulders are so close in strength, i do 70's for 6 reps but u do 10 reps. how do u like the front raises with the EZ bar, i never do any front raises at all but i never even tried to do them with a barbell or ez bar.
good workout assassinator

[Assassinator]

Originally posted by Not So Big
our shoulders are so close in strength, i do 70's for 6 reps but u do 10 reps. how do u like the front raises with the EZ bar, i never do any front raises at all but i never even tried to do them with a barbell or ez bar.
good workout assassinator

just about 2-3 months ago, i added the front raises, i would only do 1 pressing movement, side and rear laterals.

i like the front raises, and they have improved the frontal head of my delt, doing 1 arm separatly with dumbells sux, try it out !
its great ! and works ! do em slow, raise the bar about your head, and feel the negatives !

[Assassinator]

06-05-2004

dayum,i been going out often, to the beach twice this week, i have a perfect tan... and i wads hairless today :D got waxed yesterday, pix to come :D

i have barely eaten, i am sick, and feel like ****, and my workouts have sucked to, weights have gone down, but its all good, the gym isnt everything !

INCLINE SMITH : (didnt even have the energy for flat bar)

35 a side x 15
70 a side x 12
80 a side x 8
85 a side x 6
75 a side x 6
75 a side x 6

FLAT DB :

70 x 7
70 x 5
70 x 6
70 x 6

INCLINE DB :

55 x 10
55 x 8
55 x 8

FLAT FLYES :

55 x 8
50 x 8
45 x 9


SKULL CRUSHERS :

70 x 12
90 x 9
95 x 8
95 x 7
90 x 8

BAR DIPS :

+ 35 x 6
+ 35 x 6
+ 30 x 6
+ 25 x 7

PUSHDOWS :

135 x 12
135 x 11
135 x 10
155 x 6, 110 x 6, 80 x 6

tomorrow, BACK !

[Assassinator]

waxing

[waitlifter82]

Originally posted by Assassinator
waxing

Do you have a picture of you crying after she tears away the strip;)

[Assassinator]

Originally posted by waitlifter82
Do you have a picture of you crying after she tears away the strip;)

It didnt even hurt, 1 or 2 pulls were painful, but i lay there, and didnt even blink an eye when the hair was pulled out.

when she pulled it out each time, she showed me how much she pulled out ... she was amazed ... and like .... "didnt that hurt" i just layed there and smiled.

the frist time was horrible, i didnt know what to expect, my hart rate was going through the roof ! lol !

[Assassinator]

07-05-2004

BACK ! ok, im tired, once again and i am sick ! but that wont stop me from going to the gym :D

WIDE GRIP PULLUPS :

BW x 13
x 10
x 8
x 7
x 6
x 6

BB ROWS :

110 x 14
135 x 12
155 x 10
175 x 7
200 x 5, 155 x 6
170 x 6
155 x 8

STANDING T BAR ROWS :

i have no idea, how much i used, to many plates :D

but 4 good sets .

LAT PULLDOWNS :

155 x 10
160 x 9
165 x 8
155 x 8

SEATED ROWS :

155 x 12
175 x 10
175 x 9


did some biceps, felt like they were small today ... very lite weights, coz i was finished after back .

BB CURLS :

90 x 10
100 x 6
100 x 6
95 x 6
90 x 7

DB CURLS :

40 x 8
40 x 7
40 x 7

I HATE BEING SICK !!!!

tomorrow, cardio if i can ... if not ... then rest

[Demorak]

Originally posted by Assassinator
did some biceps, felt like they were small today ... very lite weights, coz i was finished after back .


Hahahaha!! I feel the same way sometimes!

[Swedish dude]

good workouts. I wouldn't do cardio tomorrow if I were sick, but you'll have to see how you feel.

good luck and get well

[Not So Big]

good workouts assassinator, i wish i could do BW for 13 reps on WG pullups!

[Assassinator]

08-05-2004

REST ! today is feeding day !

[Assassinator]

rear DB ! with top !

[Assassinator]

another one ... wow :D look at dem delts !

[Assassinator]

Originally posted by Not So Big
good workouts assassinator, i wish i could do BW for 13 reps on WG pullups!

I add 25-30 lbs and do 10 reps ....

but not when im sick.

[kenscottiii]

Originally posted by Assassinator
another one ... wow :D look at dem delts !
Excellent delts and bi's....got any leg pics, you look a little top heavy in those pics (not intended to be a flame, could be the angle of the camera), but it could be those pants too:D

[Assassinator]

"top heavy"

wtf u mean ?

[TheSupaKorean]

Those back shots are looking insane :) Great job thickening up.

[waitlifter82]

Originally posted by Assassinator
"top heavy"

wtf u mean ?

I would have to agree. However, I think it's just the angle and lighting of the camera. It looks like you have 17-18 inch arms, but have 19-20 inch legs, lol. (obviously you don't have that small of legs:))

[Assassinator]

lol, its the angle, those jeans are also as tight as possible ...

my legs arent huge, only 23.5-24

[kenscottiii]

Originally posted by Assassinator
"top heavy"

wtf u mean ?
Not trying to insult you bro, just looks like your upper out powers your lower. I think it's mostly the angle and those tight jeans. 23.5-24 legs certainly aren't scrawny, but 27's would fit youo better:D

[Heisman]

So you are sick, tired, and some bodyparts are starting to feel smaller. Sounds like you need a week off. :D

Take some leg pics as well so we can compare them to your uppe body (which, by the way, is insanely good).

[Not So Big]

good back double bicep pics, delts lookin nice.:cool:

[Assassinator]

Originally posted by kenscottiii
but 27's would fit youo better:D

27's wouldnt fit in my pants !

[kenscottiii]

Originally posted by Assassinator
27's wouldnt fit in my pants !
a problem worth having :D:D......just buy bigger pants

[Assassinator]

09-05-2004

what a day :D what a day ..... ok, so i get hom at 6 am, im alseep by 7, woke up at 1, workout was good.

FLAT BB BENCH :

135 x 10
220 x 7
220 x 6
210 x 5
200 x 6
190 x 6
175 x 7

first time in a long time i've done 2 plates a side :D BRAVO !

INCLINE BB BENCH :

155 x 8
175 x 6
175 x 6
170 x 6

FLAT DB FLYES :

55 x 9
55 x 8
55 x 7

SEATED CHEST PRESS MACHINE :

310 x 7
310 x 6
310 x 5

chest went well, happy to get the 220 up without failing after 3 reps like usual :D

BICEPS ,

PREACHERS :

70 x 16
90 x 14
100 x 11
105 x 9
110 x 8
126 x 7 had a lot of energy in me for these sets, i made the reps come out !!!!!

STANDING ALT. CURLS :

45 x 7
45 x 6
45 x 6

BB CURLS :

90 x 8
95 x 7
100 x 7
90 x 8

workout was good, my arms are filled with blood still !

yesterday i ate so much , i weigh 3 lbs more today, i need to do cardio tomorrow !

[scott_donald]

mmm food...

good workout... how long did that take...

and with the plates that does not work out... unless the bar is lighter..,.

[Assassinator]

Originally posted by scott_donald
mmm food...

good workout... how long did that take...

and with the plates that does not work out... unless the bar is lighter..,.

my calculations are incorrect, i convert everything from KG to LBS !

i benched
100
100
95
90
87.5
80 :D

[scott_donald]

Originally posted by Assassinator
my calculations are incorrect, i convert everything from KG to LBS !

i benched
100
100
95
90
87.5
80 :D

no you are right sorry was just thinking wrong... ooops...

you were right...

[TheSupaKorean]

Nice chest/bi workout

Isn't two plates on each side 225? Still 220 is quite impressive

[scott_donald]

Originally posted by TheSupaKorean
Nice chest/bi workout

Isn't two plates on each side 225? Still 220 is quite impressive

true but i always convert with the far easier formulae of 2.2....

[Assassinator]

from now on i will say 220, its wierd, a lb is 2.2 to 1 KG !

if you add 4 plates of 45 lbs and the bar that weighs 45 lbs, you get 225 ? wierd ah ?

[TheSupaKorean]

Ya weird how that works :) Darn conversion formulas making your lifts seem less impessive than they are

[scott_donald]

Originally posted by Assassinator
from now on i will say 220, its wierd, a lb is 2.2 to 1 KG !

if you add 4 plates of 45 lbs and the bar that weighs 45 lbs, you get 225 ? wierd ah ?

no the formulae is slightly wrong with 2.2 but it is easier to do...

[weightshead]

Originally posted by scott_donald
no the formulae is slightly wrong with 2.2 but it is easier to do...

2.2046 would be more accurate at the cost of being even more tedious to calculate...

problem is a 20kg plate is only 44lbs.

[Assassinator]

10-05-2004

CARDIO, 6.5 KM, 600 CALORIES !

41 MINUTES !

DECLINE SITUPS :

10 lb plate behind head x 20
10 lb plate behind head x 15, 5 reps
x 15
x 12
x 12

WEIGHTED LYING LEG RAISES :

x 15
x 15
x 12

SIDE CRUNCHES (machine) :

x 25
x 20

HANGING LEG RIASES :

x 12
x 12
x 12

tomorrow , SHOULDER TRAPS !

[scott_donald]

need to speed up the running jesin did the same distance today in half the time...

[Jesin]

Dont worry Ass., it was only on the bike :( :D

[scott_donald]

Originally posted by Jesin
Dont worry Ass., it was only on the bike :( :D

me dumb...

[Assassinator]

huh ?

bike ?

yea, scott, we know u dum ?

wtf ?

[Not So Big]

Originally posted by Assassinator
09-05-2004

what a day :D what a day ..... ok, so i get hom at 6 am, im alseep by 7, woke up at 1, workout was good.

FLAT BB BENCH :

135 x 10
220 x 7
220 x 6
210 x 5
200 x 6
190 x 6
175 x 7

first time in a long time i've done 2 plates a side :D BRAVO !

INCLINE BB BENCH :

155 x 8
175 x 6
175 x 6
170 x 6

FLAT DB FLYES :

55 x 9
55 x 8
55 x 7

SEATED CHEST PRESS MACHINE :

310 x 7
310 x 6
310 x 5

chest went well, happy to get the 220 up without failing after 3 reps like usual :D

BICEPS ,

PREACHERS :

70 x 16
90 x 14
100 x 11
105 x 9
110 x 8
126 x 7 had a lot of energy in me for these sets, i made the reps come out !!!!!

STANDING ALT. CURLS :

45 x 7
45 x 6
45 x 6

BB CURLS :

90 x 8
95 x 7
100 x 7
90 x 8

workout was good, my arms are filled with blood still !

yesterday i ate so much , i weigh 3 lbs more today, i need to do cardio tomorrow !
good workout, isnt 2 plates one aach side 225 tho(im talkin about ur comment on ur benching)inless ur bar weuighs 40 pounds.. good weights with the bicep workout also:cool:

[Assassinator]

11-05-2004

what a great workout :D i decided to do a bit of tris at the end, but not too much.

SHOULDERS : (today im talking in KILO GRAMS) !

SMITH MILITARY PRESS :

40 kg x 13
60 kg x 11
70 kg x 10
75 kg x 7
80 kg x 5, 50 x 5 drop set
80 kg x 3, 50 x 4 drop set
65 kg x 7

DB PRESS :

30 x 6
30 x 5
25 x 7

SIDE LATERALS :

12.5 x 12
12.5 x 10, 8 x 5, drop set
10 x 12, 8 x 4 drop set
10 x 12, 8 x 4 drop set
10 x 10

FRONT RAISES WITH BARBELL :

20 x 10
22.5 x 8
22.5 x 7
20 x 8 (EZ BAR)

SEATED REAR LATERALS :

10 x 12
10 x 12
10 x 12
10 x 12

DB SHRUGS : (lbs)

80 x 10
80 x 8
80 x 7
80 x 6
80 x 6

BB SHRUGS : (lbs)

175 x 8
200 x 6
175 x 6


TRICEPS :

BAR DIPS :

BW X 10
+ 15 kg x 10
+ 20 kg x 7
+ 25 x 6
+ 25 x 5
+ 20 x 6
+ 15 x 7
BW X 7

:D

great workout, im shocked i managed those 70 lb dumz on da shoulder presses after the smith !

tomorrow i gotta do a bit of legs and cardio.

[Not So Big]

how much weight is 80kg on ur BB press on the smith,
looks like a real good workout,keep up the good work brotha:cool:

[waitlifter82]

1 kg ~ 2.2 lbs.

80 kg~ 176 lbs. (hell of a lot of weight). Putting it in lbs. looks for impressive.... or maybe in ounces;)

[scott_donald]

ah not the dreaded smith machine...

good workout tho...

[BigZeke]

Damn man, your lookin big and ripped. Whats your Height/Weight?

[Assassinator]

Originally posted by scott_donald
ah not the dreaded smith machine...

good workout tho...

i hate using a free bar ..

besides ... the beef of my shoulder workouts is DB PRESSES , once a month i just do smith military presses ... ey ...even Dorian Yates does em :D

[weightshead]

Originally posted by Assassinator
i hate using a free bar ..

besides ... the beef of my shoulder workouts is DB PRESSES , once a month i just do smith military presses ... ey ...even Dorian Yates does em :D

how come you hate using a free bar? IMO its where the gains are at, to be honest i couldnt think of anything the smith is good for - except maybe shrugs, but id still rather go free.

[Assassinator]

Very uncomfortable doing military presses with a free bar ... its a common thing in my small gym, everyone uses it for shoulder presses, once a month wont do no harm

[Assassinator]

12-05-2004

30 mins of cardio, fast pace.

5 sets decline situps 22-20-15-12-10
4 sets hanging leg raises (weighted) 12-12-10-12
2 sets side machine crunches 25-20

tomorrow i intend to kill myself with legs in the morning, and then chest and triceps in the evening !

[kenscottiii]

Originally posted by Assassinator
12-05-2004

30 mins of cardio, fast pace.

5 sets decline situps 22-20-15-12-10
4 sets hanging leg raises (weighted) 12-12-10-12
2 sets side machine crunches 25-20

tomorrow i intend to kill myself with legs in the morning, and then chest and triceps in the evening !
Does your gym have a leg press or hack squat?

[Assassinator]

Originally posted by kenscottiii
Does your gym have a leg press or hack squat?

leg press no .. hack squat yes ..

ok im not doing 2 workouts tomorrow ... my evening went on for longer than expected, only got home at 3 AM !

[kenscottiii]

Originally posted by Assassinator
leg press no .. hack squat yes ..

ok im not doing 2 workouts tomorrow ... my evening went on for longer than expected, only got home at 3 AM !
those shouldn't hurt your back

[Assassinator]

Originally posted by kenscottiii
those shouldn't hurt your back

leg press wont, but there is no leg press

and the hack squats do.

[scott_donald]

Originally posted by Assassinator
leg press wont, but there is no leg press

and the hack squats do.

well dont do it... try fronmt squats or regular ones...

[Assassinator]

Originally posted by scott_donald
well dont do it... try fronmt squats or regular ones...

i will... some time next week i must do legs, and front squats dont seem so bad, i have practiced the movement at home, and it is less stressful than a regular squat

[scott_donald]

Originally posted by Assassinator
i will... some time next week i must do legs, and front squats dont seem so bad, i have practiced the movement at home, and it is less stressful than a regular squat

more weight on quads....

[Assassinator]

13-05-2004

fantastic workout ! :D

CHEST AND TRIS :

FLAT BB :

135 x 10
155 x 8

225 x 6
225 x 5
210 x 5
200 x 6
200 x 5
190 x 6

INCLINE DB :

80 x 7
80 x 6
80 x 5
80 x 5

FLAT DB FLYES :

55 x 8
55 x 7
55 x 6

DECLINE BENCH :

155 x 7
175 x 6
155 x 6

chest went well, i am pleased with my flat bench sets ! and im not that energetic today :D

TRIS : (so obviously i was worn out after chest, but thats ok.

SKULLS :

70 x 12
110 x 7
110 x 6
110 x 6
100 x 7
100 x 6

PUSHDOWNS : on lat pulldown

4 sets, 9-8-7-6, i love doing these on the lat pulldown machine, so much better than on the cable crossover.

DIPS :

BW X 10
X 8
X 8
X 10
X 10

Tomorrow, back !

[Jesin]

good job on the bench man!

[Assassinator]

Originally posted by Jesin
good job on the bench man!

thanks, i've been feeling strong lately, havent managed 4 sets with 80s for quite some time now ....

tomorrow im going to give 225 a go on the BB rows .

[FireKiller]

Originally posted by Assassinator
13-05-2004

fantastic workout ! :D

CHEST AND TRIS :

FLAT BB :

135 x 10
155 x 8

225 x 6
225 x 5
210 x 5
200 x 6
200 x 5
190 x 6

INCLINE DB :

80 x 7
80 x 6
80 x 5
80 x 5

FLAT DB FLYES :

55 x 8
55 x 7
55 x 6

DECLINE BENCH :

155 x 7
175 x 6
155 x 6

chest went well, i am pleased with my flat bench sets ! and im not that energetic today :D

TRIS : (so obviously i was worn out after chest, but thats ok.

SKULLS :

70 x 12
110 x 7
110 x 6
110 x 6
100 x 7
100 x 6

PUSHDOWNS : on lat pulldown

4 sets, 9-8-7-6, i love doing these on the lat pulldown machine, so much better than on the cable crossover.

DIPS :

BW X 10
X 8
X 8
X 10
X 10

Tomorrow, back !

nice.

i noticed that your reps start high then low mathing thw weights from low to high.....is that a good workout program for bulking?? or is it for cutting??

[Assassinator]

i have no idea, this is the method i like to use.

The way weights are lifted has nothing to do with bulking or cutting.

bulking - DIET
cutting - DIET, CARDIO

Basically what im doing with the bench press is doing , 5-6 sets, with the heaviest weight i can for 5-6 reps.

[Assassinator]

14-05-2004

very tired today .. workout was intense, i couldnt even ccatch my breath between sets.

PULLUPS :

+ 35 x 10
+ 25 x 8
+ 20 x 6
+ 15 x 6
BW X 8

BB ROWS :

135 X 10
155 X 10
175 X 8
185 X 7
200 X 5
175 X 6
165 X 7

T BAR ROWS (Standing) :

110 x 12
145 x 8
165 x 8
165 x 8

LAT PULLDOWNS :

155 x 10
160 x 8
165 x 7
175 x 6 , 110 x 7

SEATED CABLE ROWS :

175 x 10
175 x 8 forgot to tighten belt :(
175 x 10
200 x 6

then i did 3 sets of rows on another machine, did the whole stack :D except for 1 plate .. lol, but i could if i wanted to !made a loud noise in the gym !!

overall not bad, done 2 weeks now with T BAR ROWS, must for back to 1 arm db rows

tomorrow, im working, so no cardio.

[kenscottiii]

Originally posted by Assassinator
14-05-2004

very tired today .. workout was intense, i couldnt even ccatch my breath between sets.

PULLUPS :

+ 35 x 10
+ 25 x 8
+ 20 x 6
+ 15 x 6
BW X 8

BB ROWS :

135 X 10
155 X 10
175 X 8
185 X 7
200 X 5
175 X 6
165 X 7

T BAR ROWS (Standing) :

110 x 12
145 x 8
165 x 8
165 x 8

LAT PULLDOWNS :

155 x 10
160 x 8
165 x 7
175 x 6 , 110 x 7

SEATED CABLE ROWS :

175 x 10
175 x 8 forgot to tighten belt :(
175 x 10
200 x 6

then i did 3 sets of rows on another machine, did the whole stack :D except for 1 plate .. lol, but i could if i wanted to !made a loud noise in the gym !!

overall not bad, done 2 weeks now with T BAR ROWS, must for back to 1 arm db rows

tomorrow, im working, so no cardio.
nice lifts, too bad you can't do deads. the volume reminds me of my own back lifts, except for no deads and I do more chin movements.

[Heisman]

Since the last time I checked in here it seems like you have turned everything around and are now happy with your workouts. Wonderful. :)

[Assassinator]

16-05-2004

ok, so today was ok .. nothing special

INCLINE BB : havent done it in weeks :(

135 x 10
155 x 10
175 x 8
185 x 6
200 x 5
180 x 6
175 x 6

INCLINE DB :

80 x 6
80 x 5
80 x 5

FLAT DB :

70 x 7
70 x 7
70 x 7

FLAT DB FLYES :

55 x 8
55 x 7
50 x 6

BICEPS :

PREACHER CURLS :

70 X 16
90 X 13
100 X 11
105 X 10
115 X 8
125 X 5

STANDING ALT. CURLS :

45 x 7
45 x 6
45 x 6

BB CURLS :

100 x 7
105 x 6
110 x 6
90 x 6

tomorrow, cardio and abs :D

[Not So Big]

good chest/bi workout
200 for 5 on incline isnt to bad mr assassinator
pretty heavy incline DB also.:)

[Jesin]

Nice looking workout man

[Assassinator]

ok, so as i type this, my legs are shaking, i can just imagine how much pain i will be in tomorrow morning ! i havent done legs propely for a good 2-3 months, im suprised how strong they still are !! i managed most of my old weights ! I'm afriad of squats, coz my lower back hurts, i doubt i'll ever touch SLDL ever again coz of my lower back ... but my legs still remain big !

17-05-2004

FRONT SQUATS :

110 x 12
135 x 12
155 x 10
175 x 8
185 x 7
210 x 5
225 4

HACK SQUATS :

225 x 10
315 x 8
350 x 6
375 x 4

LEG EXTENSIONS :

175 X 10
200 X 8
200 X 7
200 X 6

SEATED HAM CURLS :

135 x 15
145 x 12
155 x 10
145 x 8

did 5 sets of calf raises, i will most likely be paralysed tomorrow morning, but its all good ! :D i missed cardio today :(

will do an extra long cardio workout on wednesday to make up... IF , i can run ! lol

[Not So Big]

good leg workout, what do u mean u havent done a proper leg workout in months?

[Assassinator]

Originally posted by Not So Big
good leg workout, what do u mean u havent done a proper leg workout in months?

lower back pain,so i'd just do a few machines here and there, like leg extensions, nothing more .. i also concentracted on cardio a lot more during the last few months, and not doing legs made it easier

[kenscottiii]

Originally posted by Assassinator
ok, so as i type this, my legs are shaking, i can just imagine how much pain i will be in tomorrow morning ! i havent done legs propely for a good 2-3 months, im suprised how strong they still are !! i managed most of my old weights ! I'm afriad of squats, coz my lower back hurts, i doubt i'll ever touch SLDL ever again coz of my lower back ... but my legs still remain big !

17-05-2004

FRONT SQUATS :

110 x 12
135 x 12
155 x 10
175 x 8
185 x 7
210 x 5
225 4

HACK SQUATS :

225 x 10
315 x 8
350 x 6
375 x 4

LEG EXTENSIONS :

175 X 10
200 X 8
200 X 7
200 X 6

SEATED HAM CURLS :

135 x 15
145 x 12
155 x 10
145 x 8

did 5 sets of calf raises, i will most likely be paralysed tomorrow morning, but its all good ! :D i missed cardio today :(

will do an extra long cardio workout on wednesday to make up... IF , i can run ! lol

So proud of you :D:D

[Assassinator]

****, i cant move my legs !

[Assassinator]

18-05-2004

not a bad one , only 3 times in the past have i managed 80s for shoulder presses, today i managed 2 sets !!!

SHOULDER DB PRESSES :

45 x 12
80 x 7
80 x 5
70 x 7
70 x 6
70 x 5
55 x 7

SIDE LATERALS :

30 x 12
30 x 7, 15 x 5
seated :
25 x 10
25 x 8
20 x 10

FRONT RAISES (EZ BAR) :

45 X 8
45 X 8
45 X 6
45 X 6

SEATED REAR LATERALS :

25 X 14
25 X 12
25 X 11
25 X 10

DB SHRUGS :

80 X 8
80 X 7
80 X 6
80 X 6
80 X 6

BB SHRUGS :

135 X 12
175 X 8
175 X 6
175 X 6

TRICEPS :

BAR DIPS :

BW X 12
+ 35 X 10
+ 45 X 8
+ 55 X 6
+ 70 X 5
+ 80 X 4, BW X 5

PUSHDOWNS (Lat machine) :

80 x 10
90 x 7
80 x 8
75 x 7
70 x 7

im proud of the 80s :D always special when i can lift em ... tomorrow is cardio, i hope i wont fall off the tredmill tomorrow.

[TheSupaKorean]

excellent shoulder pressing there bro.

Those 80's for 7, then 5 are quite impressive

[Assassinator]

19-05-2004

GREAT NEW, IM ONLY GOING TOT HE ARMY ON OCTOBER 13TH ! that gives me more time to "live" and train :D

38 MINS CARDIO !

DECLINE SIT UPS : 25-20-18-12-10

LYING LEG RAISES (Weighted) : 15-12-12

SIDE CRUNCHES ON MACHINE : 25-20

HANGING LEG RAISES : 12-12-12

tomorrow, chest and tris !

[scott_donald]

eh whats happening....

[Assassinator]

Originally posted by scott_donald
eh whats happening....

al good !

and u ?

[Not So Big]

good shoulder workout assassinator,some good weights ur throwin around:cool:

[Assassinator]

20-05-2004

today was kinda weak ! :(

FLAT BB PRESS :

135 x 10 warmup
155 x 8 warm up
225 x 3 (i stopped, to heavy)
200 x 7
200 x 6
200 x 5
190 x 6
175 x 6

INCLINE DB :

80 x 6
80 x 5
70 x 7
70 x 7

FLAT FLYES :

55 x 8
55 x 7
55 x 6

INCLINE SMITH :

155 x 6-6-5

SKULLS : not possible to do these after chest :rolleyes:

70 x 12
110 x 6
105 x 6
100 x 6
95 x 6
90 x 8

PRESSDOWNS (lat machine)

80 x 8
80 x 8
75 x 8
70 x 8

DIPS :

BW X 10
X 8
X 6

Not so great.... but not all days can be great :D tomorrow, BACK !

[Assassinator]

from gym today !

[weightshead]

great physique,

would have never have thought that such high volume could work for anyone, your a freak! :)

[kenscottiii]

Originally posted by weightshead
great physique,

would have never have thought that such high volume could work for anyone, your a freak! :)
High volume, if done properly, would work for a lot more than just him ;)
Good pic Assasinator, looking good

[Assassinator]

21-05-2004

BACK : today was ok, nothing special, did some calve work at the end, im ashamed of my calves ! :(

WEIGHTED PULLUPS :

+ 35 x 9
+ 25 x 7
+ 20 x 7
+ 15 x 7
BW X 7

BB ROWS :

110 x 13
140 x 10
155 x 10
170 x 8
185 x 6
210 x 4, 155 x 6

1 ARM DB ROW :

100 X 7
100 X 6
100 X 6

LAT PULLDOWNS :

155 X 10
165 X 8
175 X 6, 110 X 6
155 X 9

SEATED CABLE ROWS :

175 X 10
175 X 9
200 X 6, 135 X 5

T BAR ROW CABLE MACHINE :

172 X 8
185 X 6
200 X 5, (THE WHOLE STACK)


standing calf raises on smith, 25 a side x 4 sets
seated calf raises on smith, 25 a side x 3 sets
standing calf raises BW X 2 sets

hopefully tomorrow i can do cardio.

[scott_donald]

wow how many pics have you put of yourself ont he pictures bit oft he site... almost every pic in the teen section is you...

[Assassinator]

Originally posted by scott_donald
wow how many pics have you put of yourself ont he pictures bit oft he site... almost every pic in the teen section is you...

i think i double posted :D

im getin non stop PMs

[scott_donald]

any females in the pm's...

[Assassinator]

Originally posted by scott_donald
any females in the pm's...

any females on this board ?

[scott_donald]

Originally posted by Assassinator
any females on this board ?

ye,...

[Assassinator]

22-05-2004

42 MINS OF CARDIO

[Not So Big]

Originally posted by Assassinator
21-05-2004

BACK : today was ok, nothing special, did some calve work at the end, im ashamed of my calves ! :(

WEIGHTED PULLUPS :

+ 35 x 9
+ 25 x 7
+ 20 x 7
+ 15 x 7
BW X 7

BB ROWS :

110 x 13
140 x 10
155 x 10
170 x 8
185 x 6
210 x 4, 155 x 6

1 ARM DB ROW :

100 X 7
100 X 6
100 X 6

LAT PULLDOWNS :

155 X 10
165 X 8
175 X 6, 110 X 6
155 X 9

SEATED CABLE ROWS :

175 X 10
175 X 9
200 X 6, 135 X 5

T BAR ROW CABLE MACHINE :

172 X 8
185 X 6
200 X 5, (THE WHOLE STACK)


standing calf raises on smith, 25 a side x 4 sets
seated calf raises on smith, 25 a side x 3 sets
standing calf raises BW X 2 sets

hopefully tomorrow i can do cardio.
good workout, but how do u do seated calf raises on a smith machine?

[Assassinator]

Originally posted by Not So Big
good workout, but how do u do seated calf raises on a smith machine?

u sit on the end of a bench, put the put on your knees ... and your calves on a plank of wood

[Assassinator]

23-05-2004

terrible workout, i got no sleep ... :( everything sucked !

INCLINE DB :

45 X 13
80 X 9
80 X 8
80 X 6
80 X 5
70 X 7

FLAT BB :

175 X 6
180 X 5
175 X 5
155 X 8

FLAT FLYES :

55 X 7
55 X 6
45 X 8

INCLINE SMITH :

175 X 6
175 X 5
175 X 5

BICEPS :

BB CURLS :

90 X 14
100 X 10
105 X 7
110 X 6
100 x 7
95 x 7
90 x 7

STANDING ALT. CURLS :

45 X 6
45 X 6
45 X 6

PREACHER CURLS :

90 x 12
100 x 9
110 x 7

i was way to tired, i didnt get any sleep ! so i guess a workout suffers then !

tomorrow CARDIO and ABS, i will do another chest workout this week

[kenscottiii]

Originally posted by Assassinator
21-05-2004

BACK : today was ok, nothing special, did some calve work at the end, im ashamed of my calves ! :(




standing calf raises on smith, 25 a side x 4 sets
seated calf raises on smith, 25 a side x 3 sets
standing calf raises BW X 2 sets


try using some really heavy weight, in the 5-6 rep range for 5 sets of 5 for a few weeks, then do a week or two of 5 sets 10-12 reps, then back to heavy for 6-8 rep range. try that for a month or two

[Not So Big]

sucks about your bad workout, doesnt look to bad to me but for the weight u usually use. . . anyway just get more sleep next time

[Assassinator]

24-05-2004

THIS IS MY MORNING WORKOUT, i should have time later to do a short leg workout.

38 MINS CARDIO !

ABS :

DECLINE SITUPS : 20-20-15-12-10
LYING LEG RAISES (weighted) : 15-12-12
SIDE CRUNCHES ON MACHINE : 25-20
HANGING LEG RAISES : 12-12-10

[scott_donald]

why do the core before a leg workout.... not make sense to me...

[Assassinator]

core ? whats wrong with cardio in the morning ? and legs 7-8 hours later ?

i havent squatted for months, and my squat is weak , i used to do 3 plates a while ago :(

SQUATS :

110 X 12
155 X 10
175 X 10
200 X 8
225 X 7
245 X 6

LEG EXTENSIONS :

200 x 10
225 x 8
245 x 6
200 x 8

SLDL : i thaught id never do these again .... i did em with very lite weight.

110 x 8
110 x 8
110 x 8

Seated HAM CURLS :

135 X 12
135 x 12
135 x 12

must work on getting my squat back up !

[kenscottiii]

good to see you on the squat rack again

[Assassinator]

25-05-2004

ok, so i had to get up at 10 am .. i am very tired, gym closed at 12 :(

SHOULDERS :

DB PRESSES :

45 X 12
70 X 9
70 X 8
70 X 6
70 X 6
70 X 5, 45 X 4
55 X 8

SIDE LATERALS :

30 X 12
25 X 12
25 X 12
25 X 10
20 X 12

FRONT RAISES (EZ BAR) :

45 X 9
45 X 8
45 X 8

SEAETED REAR LATERALS :

25 X 12
25 X 12
25 X 12
25 X 11

DB SHRUGS :

70 X 10
80 X 8
80 X 6
80 X 6
80 X 6

BB SHRUGS :

135 X 12
175 X 8
200 X 6
175 X 6

Tomorrow gym is closed, i am doing STREET CARDIO :D

[scott_donald]

nice workout... i know how you feel was out till 4 last night then teed off at 10 for golf today... back to bed now..

[Assassinator]

27-05-2004

ok, so i get woken up at 9 am !! after coming home from a party at 6 am !!! i got woken up my building only a floor above me, my whole ****en room was shaking, i then managed to fall alseep at 1 pm till 5:30, and my workout did not suffer so badly ... as i thaught it would !

CHEST AND TRICEPS :

FLAT BB :

110 x 10
135 x 8
200 x 9 very lite :D
225 x 6
210 x 6
200 x 6
200 x 5
190 x 6

INCLINE BB :

155 X 8
175 X 6
175 X 5
165 X 6

FLAT DB FLYES :

55 X 8
55 X 6
55 X 7

SEATED CHEST PRESS :

8-5-6

i need to fit in tris somewhere else, it just doesnt work with chest ... usually i do some work on em, on tuesday after shoulders..

SKULLS :

70 X 12
110 X 6
105 X 6
100 X 6
95 X 7
95 X 6

PUSHDOWNS (Lat pulldowns) :

80 x 8
75 x 7
75 x 7
70 x 7

BAR DIPS :

BW X 10
BW X 8
BW X 7
BW X 6
BW X 6

now i have the wonderful task of falling asleep and waking up at 7 am, after sleeping the whole day !

tomorrow BACK is gonna suck, coz i know i will be tired !

nonetheless, rather pleased with todays chest workout, chest is very important to me, and if a workout goes bad, i get pissed.

[scott_donald]

mmm not best to reduce the volume a little when you are tired...

[Assassinator]

28-05-2004

tired once again, **** day at the gym, i did some traps, and bis after my back workout, i cant live on 7 hours sleep, its too little for me :(

WIDE GRIP PULLUPS :

+ 25 x 10
+ 25 x 7
+ 20 x 6
+ 15 x 6
BW X 8
BW X 5

BB ROW :

110 x12
135 x 10
155 x 9
165 x 8
175 x 6
185 x 5
200 x 4, 155 x 4

1 ARM DB ROW :

80 x 10
100 x 6
100 x 6, 55 x 6

LAT PULLDOWN :

155 x 10
165 x 7
160 x 7
155 x 8

SEATED CABLE ROW :

80 x 10
80 x 9
80 x 8

DB SHRUG :

80 x 6
80 x 6
80 x 5
70 x 6

BICEPS : No energy left in me .. curling sucked balls

BB CURL :

90 x 8
95 x 7
100 x 6
95 x 6
90 x 7

INCLINE ALT. CURLS :

40 x 6
40 x 6
40 x 6

PREACHER CABLE CURLS :

135 X 8
125 X 8

if im luckly tomorrow, ill have the car to go to gym for cardio .....

[Assassinator]

29-05-2004

33 mins of cardio, faster than usual running.

tomorrow, CHEST AND BICEPS !

[Assassinator]

30-05-2004

woken up by the building going on up above ... about 7 hours of proper sleep ! :(

todays workout wasnt that great, my bench sucked ...

FLAT BB :

110 x 10
135 x 8

200 x 7
200 x 6
200 x 6
200 x 5
190 x 6

INCLINE DB :

80 x 7
80 x 6
80 x 5
70 x 7

FLAT FLYES :

55 x 8
55 x 7
55 x 6

INCLINE SMITH :

70 a side x 7
70 a side x 6
70 a side x 6

BICEPS :

PREACHER CURLS :

70 x 15
90 x 13
100 x 11
105 x 10
115 x 8
125 x 5

STANDING ALT CURLS :

45 X 8
45 X 7
45 X 6

BB CURLS :

90 x 10
100 x 8
105 x 6
95 x 7

tomorrow, cardio and abs.

[scott_donald]

i am still amazed how well you do on that volume... i would be dead after that...

[kenscottiii]

Originally posted by scott_donald
i am still amazed how well you do on that volume... i would be dead after that...
Some guys can handle it, my cousin Justin is like Assasinator, the more sets he does, the bigger he gets. I tried it, not for me either. I'm finding about 10 sets is plenty (all lower reps and non-failures of course, factor in high res and failures = fewer sets)

[TheSupaKorean]

I agree about the volume. Dunno how you can do it :)

Great preacher curls. Those are crazy strong.

[Assassinator]

31-05-2004

32 mins on the treadmil ! 5 KM !

decline situps

25-18-15-12-12-10-8

lying leg raises (weighted)

15-15-12

Side Crunches (machine)

20-20

Hanging Leg raises :

12-12


look what i got :D a guy in my gym got it for me !

cool aahh !!

Represent ! :D

[scott_donald]

i have two of them... sleep in them...

[Assassinator]

01-06-2004

a wonderful start, to a new month, check out these weights, i threw up today.. i trained with the strongest guy in my gym, we lift about the same almost ....These are the heaviest weights i have ever done, last week i did 2 sets with 80s, this week, 3 sets... 70s have now become a secondary weight, the bar has been raised for shoulder presses :

DB PRESSES :

45 x 12
80 x 8 , threw em up alone, did all 8 reps without any help.
80 x 6
80 x 5, 45 x 6 (drop set)
70 x 6
70 x 6, 40 x 6 (drop set)
70 x 5, 35 x 6 (drop set)
55 x 8

SIDE LATERALS :

30 x 12
30 x 8, 20 x 4
25 x 12
25 x 10
25 x 8, 15 x 5
15 x 10

FRONT RAISES (EZ BAR) :

50 x 7
50 x 6
45 x 10
45 x 8

50 lbs, never done before..........

SEATED REAR LATERALS :

30 X 12
25 X 13
25 X 12
25 X 12

DB SHRUGS :

80 X 8
80 X 6
80 X 6
100 X 5
80 X 6

BB SHRUGS :

225 x 5
200 x 6
200 x 5
175 x 6
135 x 10

after all of that, did 3 sets of presses on a machine, a nice burnout.

did some tris too..

WEIGHTED BAR DIPS :

BW X 10
+ 35 X 6
+ 45 X 6
+ 55 X 6
+ 70 X 6, BW X FAILURE
+ 80 X 4, BW X FAILURE

PUSHDOWNS :

155 X 10
175 X 8
155 X 8
155 X 7

those 80s are my new record ! :D

very pleased with those weights !!!! YEA !

[TheSupaKorean]

nice DB Presses. Always nice to set a new pr. I would have thought by looking at ya and seeing your stats that you'd be using 100's or higher.

Nice dips also. Those sets looked killer.

[scott_donald]

awesome lifting there... its amazing what inspiration can do for you...

[Assassinator]

100s .. lol ... now my target is 90s :D

[TheSupaKorean]

Originally posted by Assassinator
100s .. lol ... now my target is 90s :D

Lol, dunno why but i was thinking of flat dumbell pressing. Not shoulder :)

[Assassinator]

Originally posted by TheSupaKorean
Lol, dunno why but i was thinking of flat dumbell pressing. Not shoulder :)

lol, dont think im db pressing 80s for chest .. lol
thats a mockery

[Assassinator]

02-06-2004

33 mins cardio, got to 5 km in 30 mins .... running on a smooth pace ...

tomorrow, chest and tris

[TheSupaKorean]

Originally posted by Assassinator
lol, dont think im db pressing 80s for chest .. lol
thats a mockery

ya that was my initial thought. At your size 80's would be a tab bit on the light side :)

[Assassinator]

02-06-2004

my younger sister waxed me ... ****, it hurt !!!! a bit red on the upper chest, by tomorrow it should be gone

[Not So Big]

how do u like all those sets for db shoulder press ... damn 2 drop sets and soem more sets.. must be tiring:)

keep up the good lifts assassinator

[Assassinator]

was very tiring, within 10 mins, i looked as if i had went for a swim

[scott_donald]

Originally posted by Assassinator
02-06-2004

my younger sister waxed me ... ****, it hurt !!!! a bit red on the upper chest, by tomorrow it should be gone

bet she enjoyed it tho...

[Assassinator]

03-06-2004

nothing special today, i did chest and tris

flat db ... incline smith .. flat flyes .. regular weight ..

dont feel like logging this one ...

tomorrow is BACK !

[scott_donald]

Originally posted by Assassinator
03-06-2004

nothing special today, i did chest and tris

flat db ... incline smith .. flat flyes .. regular weight ..

dont feel like logging this one ...

tomorrow is BACK !

why no logging...

[Assassinator]

04-06-2004

BACK....

WIDE GRIP WEIGHTED PULLUPS :

+ 25 X 11
+ 25 X 6
+ 20 X 6
+ 15 X 7
BW X 7

BB ROWS :

90 X 8
135 X 8
155 X 8
175 X 8
200 X 6
190 X 6
175 X 6
155 X 8

LAT PULLDOWNS :

155 X 10
165 X 8
175 X 6
155 X 9

DB ROW :

100 X 8
100 X 7
100 X 6

SEATED CABLE ROW :

200 X 8
225 X 6 (heavy) :D
175 x 8

another CABLE ROW MACHINE :

172 X 7
185 X 6
200 X 5 (Whole stack)

not to bad .. nothing special really ... tomorrow no cardio..... next workout .. SUNDAY ... chest and biceps

[scott_donald]

still a nice workout alot of machines tho...

[Assassinator]

today i began training my friend, he is very weak, and doesnt lift heavy, but im being paid a bit every month to do this ..

i use the limited equipment of adjustbale bench ... pullup bar ... and free weights in the bomb shelter of my building.

its fun to tell people what to do .. gives me a superior feeling !

[lucid]

why does your friend pay you money for this?

[Assassinator]

coz he doesnt want to go to a gym ..
and needs help to train, coz he doesnt know how to

he needs someone to push him .. and make him suffer :D so i help em with his lifting and his routine

not a close friend really .. but this is my time .. and its a small amount to pay, the money was his idea .. not mine.

so i will not disagree :D

[Not So Big]

good back workout... keep it up assassinator:)

[Assassinator]

06-06-2004

CHEST AND BICEPS

FLAT BENCH :

110 x 10
155 x 8

225 x 6
210 x 6
200 x 6
200 x 5
190 x 6

INCLINE DB :

80 X 7
80 X 6
80 X 5
70 X 7

FLAT DB FLYES :

55 X 8
55 X 7
55 X 6, 35 X 6

INCLINE SMITH :

3 sets , 8-6-6, all failure


BICEPS :

BB CURLS :

90 x 12
100 x 9
110 x 7
105 x 7
100 x 6
90 x 9

STANDING ALT. CURLS :

45 X 6
45 X 6
45 X 6

PREACHER CURLS :

90 X 10
100 X 8
110 X 6

an average workout, tomorrow CARDIO, ABS

[Assassinator]

07-06-2004

38 mins of running on the treadmill.

my regular ab routine, i think later tonight, i will go down to my own personal gym, do some pullups and bb rows :D

tomorrow is shoulders

[Assassinator]

08-06-2004

today sucked ! i had no spot for DB PRESSES, and its impossible to do em alone ..

so this is all i managed... i did some tris too .

DB PRESSES :

45 X 12
80 X 6 no spot
80 X 6 no spot
70 X 6 (i attempted 80s here, but couldnt even get em up alone)
70 x 5, 45 x 6
55 x 6 no spot
55 x 7 with spot !....

SEATED SIDE LATERALS :

25 X 12
25 X 12
25 X 10
25 X 8, 15 X 6
20 X 10

FRONT RAISES WITH EZ BAR :

50 X 8
50 X 7
45 X 8
45 X 8

REAR LATERALS :

25 X 12 4 SETS !

DB SHRUGS :

80 X 8
80 X 7
80 X 6
80 X 6

BB SHRUGS :

200 X 6
200 X 5
175 X 7
175 X 6

coz i had no spot, my sets sucked ... and DB presses are very important .... :( pissed me off.

SKULLZ :

70 X 13
110 X 7
110 X 6
110 X 5
110 X 5

BAR DIPS :

+ 45 X 8
+ 55 X 6
+ 50 X 6
+ 45 X 6, BW X 4

thats it .. tomorrow i wanna do legs and cardio... we'll see what i will decide !!

today sucked ass.. but i still managed 80 for 6 ... so with a spot, i can do more .. and i can defently do 3 sets every workout now.. and drop to 70s for 4th and 5th set.

[Assassinator]

oh yea, and while doing the db presses the dumbell cut my finger ... i licked the blood and carried on .

[Assassinator]

09-06-2004

so the whole day i was thinking, what should i do .. miss legs ... or do cardio and abs once again, last time i did legs was a long time ago .. 2 weeks atleast .. so i went ahead and did legs... not a pleasent workout...

FRONT SQUATS :

110 X 13
135 X 12
155 X 10
175 X 8
185 X 6
200 X 5
155 X 6

LEG EXTENSIONS :

5 sets, 12-10-8-6-6

HACK SQUATS :

4 sets, 12-10-8-6 (Failure on set with 8 and 6 reps)

SEATED HAM CURLS :

3 Sets, 15-10-12

SLDL : ( Back is still screwed,so i did lite lite lite weight)

90 x 10
110 x 8
125 x 6

CALF RAISES (BY THE time i got to this, my head was hurting, i felt like puking and couldnt stand on my feet) :

5 sets, BW X FAILURE !

i want to do cardio .. if im up to it, i'll go run outside .. if my legs let me .

[scott_donald]

still a nice day adn how did u like front squats...

[Assassinator]

mudfukas slipped off my shoulders too easily ... im used to a lot more weight .. like 225-235

[Assassinator]

10-06-2004

regular day ..

CHEST :

INCLINE BB :

110 X 12
175 X 9
200 X 6
225 X 4
200 X 5
185 X 5
175 X 6

FLAT DB :

80 X 6
80 X 5
70 X 7
70 X 6

INCLINE FLYES :

55 X 7
55 X 6
45 X 8

DIPS :

BW X 9
BW X 8


SKULL CRUSHERS :

70 X 12
110 X 7
110 X 6
105 X 6
100 X 7
95 X 8

PRESSDOWNS :

4 SETS, all failure , all drop sets

DIPS :

BW X 10
BW X 8
BW X 7
BW X 6

tomorrow, at 9 am BACK :( im gonna be very tired.

[Jesin]

good looking workout

[Assassinator]

11-06-2004

was up early today .... workout was ok ...

WEIGHTED PULLUPS :

+ 25 X 10
+ 25 X 6
+ 20 X 6
+ 15 X 7
BW X 8

BB ROWS :

110 X 10
155 X 10
175 X 8
200 X 6
200 X 5. 155 X 4
170 X 6
165 X 7
155 X 8

T BAR ROWS (standing) :

145 x 12
175 x 9
200 x 6 (this is a lot of weight) !!!!!

LAT PULLDOWNS :

155 X 10
165 X 8
160 X 8
155 X 8

SEATED CABLE ROWS :

175 X 11
200 X 8
175 X 9

MACHINE ROW :

172 X 8
185 X 7
200 X 6 (Whole stack)

thats it ... not too bad today, nothing out of the ordinary, from now on when i can, i will use a lot of weight on the T BAR ROWS, when i do them.

tomorrow im working all day, so my next workout is SUNDAY... chest and biceps

[Assassinator]

here is an update pic, taken 11-06

[TheSupaKorean]

Originally posted by Assassinator
here is an update pic, taken 11-06

looking extremely thick there, nice looking back workout too

[waitlifter82]

Wow, quite thick.... great arms and traps!!! Chest is lagging a wee bit (feel like a hypocrite saying this), but still you're a monster... Awesome job!!

[kenscottiii]

Looking cut up Assasinator, what about the quads though ;)

[Not So Big]

lookin like a swolen coconut(in a good way:D) good workouts and good MM pose there mr assassinator..

[Assassinator]

oh boy, todays workout is gona suck , i havent slept :( my eyes can barely keep their lids open

[Assassinator]

yip yip

it sucked ...

i couldnt feel my arms while doing biceps ... way too tired !!!

BENCH PRESS :

110 X 12
200 X 8
200 X 7
200 X 6
200 X 5
190 X 6
185 X 7

INCLINE DB :

80 X 6
80 X 5
70 X 7

FLAT FLYES :

55 X 8
55 X 7
55 X 6. 35 X 5

DIPS :

BW X 10

BICEPS :

PREACHERS :

70 X 16
90 X 13
100 X 11
105 X 9
120 X 6
105 X 7

STANDING ALT CURLS :

45 X 7
45 X 7
45 X 6

BB CURLS :

90 X 9
90 X 8
90 X 7

tomorrow cardio abs ... terrible workout today !

[TheSupaKorean]

Your biceps are hella strong.

Do you know what kinda weights you use when low repping on flat Bench?

I'd like to do fly's but they kill my rotator.

[Assassinator]

i consider 4-6 low reps on bench.

i've never done anything between 1-3 on bench

[Assassinator]

14-06-2004

35 mins cardio

regular ab workout.

tomorrow, Shoulders, i need atleast 2 sets with 80s !

[Assassinator]

15-06-2004


SHOULDERS !

DB PRESSES :

45 X 12
80 X 8
80 X 6
80 X 5. 45 X 6
70 X 6
70 X 5 , 40 X 6
55 X 8

SIDE LATERALS :

35 X 12
35 X 8, 20 X 5
25 X 12
25 X 10, 15 X 6
20 X 12

FRONT RAISES (EZ BAR) :

45 X 8
45 X 8
45 X 8

REAR LATERALS :

25 X 12
25 X 12
25 X 12


DB SHRUGS :

80 X 8
80 X 7
80 X 6
80 X 6
80 X 5

BB SHRUGS :

200 X 6
175 X 6
155 X 8

workout was good, presses were good, tomorrow i should be doing cardio on the beach :D

[scott_donald]

nice workout there and enjoyt he beach tomorrow...

[Assassinator]

16-06-2004

short on time today, had 35 mins of cardio, fast fast pace !!! :D felt great !

tomorrow im doing chest and triceps, chest must go well, coz on sunday i was tooo tired !

[Assassinator]

17-06-2004

not a bad one today, nothing special... tris are dead after chest :( must miss one chest workout, so i can do just tris.. skull 135 like i used to !

INCLINE DB PRESS :

35 X 10
70 X 10
80 X 9
80 X 7
80 X 6
80 X 5, 55 X 7

FLAT DB PRESS :

70 X 8
70 X 8
70 X 7

FLAT FLYES :

55 X 8
55 X 7
45 X 12

INCLINE SMITH :

165 X 6
165 X 5
155 X 7

I'm quite tired today, only 6 hours of sleep :(

SKULLS :

70 X 12
110 X 6
110 X 5
105 X 6
105 X 5
100 X 7

BAR DIPS :

+ 35 X 8
+ 35 X 6
+ 35 X 5
+ 25 X 8

PUSHDOWNS (Lat Machine) :

90 x 6
80 x 6
75 x 7
70 x 8

tomorrow im doing back, early in the morning, im gonna be very very tired :( then im tanning at the beach :D

[scott_donald]

so do u do chest twice a week... i am lost now...

[Assassinator]

yes , 90 % of the time.

18-06-2004

i got 6 hours sleep, had to be up ealry to write an exam ! little food :(

back workout was kinda weak !

WEIGHTED PULLUPS :

+ 35 X 9
+ 25 X 8
+ 25 X 6
+ 20 X 6
+ 15 X 7
BW X 8

BB ROWS :

110 X 14
135 X 12
155 X 10
175 X 8
185 X 6
200 X 5
165 X 7
155 X 8

STANDING T BAR ROWS : ( weight excludes bar)

135 x 12
175 x 10
200 x 6
200 x 8 :D

LAT PULLDOWNS :

155 X 12
165 X 9
175 X 6, 135 X 5 (drop set)
155 x 8

SEATED CABLE ROWS :

175 X 10
175 X 10
175 X 10

DB ROWS :

100 X 6
100 X 5
80 X 8

yeah, a lot , i got pretty tired once i got to the SEATED CABLE ROWS :

tomorrow i think i will do cardio in the morning, if i can ... no work :D yay ... going to the beach in 2 hours :D HOORAY

[waitlifter82]

Originally posted by Assassinator

back workout was kinda weak !



:rolleyes:


:D

[Assassinator]

20-06-2004

so back into the gym on sunday, saturday was a resting day !!

FLAT BB :

110 X 10
175 X 8

225 X 6
225 X 5
210 X 6
200 X 6
190 X 6
185 X 7

INCLINE BB :

175 X 6
175 X 6
185 X 4
165 X 7

FLAT FLYES :

55 X 8
55 X 7
55 X 6

SEATED CHEST PRESS :

6-6-6 ALL Failure !

BICEPS :

EZ BAR PREACHERS :

70 X 15
90 X 14
100 X 12
105 X 10
115 X 8
120 X 5

STAND ALT CURLS :

45 X 6
45 X 6
45 X 5

BB CURLS :

90 X 10
90 X 8
90 X 7
90 X 7

nothing special today, my old workout partner is now gone, i will have a workout partner on the days i need, SUNDAY, TUESDAY, THURSDAY, chest bis, shoulders, chest tris, other days i need no help.

tomorrow, cardio and abs

[Assassinator]

21-06-2004

35 mins of cardio on the road, i got home wet, never sweated like that in my life, i like this cardio in the evening, i might start doing it more often, was supposed to do abs today, guess they'll wait till wednesday ?

[Assassinator]

22-06-2004

very little sleep, arrived home at 5 am ! slept till 8: 45 am ! then fall asleep till 12 !

SHOULDERS !

DB PRESSES :

45 X 12
80 X 8
80 X 6
80 X 4, 45 X 6
70 X 6
70 X 5, 40 X 5
55 X 8
55 X 7

SEATED LATERALS :

25 X 12
25 X 10
25 X 8, 15 X 6
20 X 12
20 X 10

FRONT RAISES , EZ BAR :

50 X 8
50 X 7
45 X 8
45 X 8

SEATED REAR LATERALS :

25 X 12
25 X 12
25 X 12

REAR LATERALS on incline bench :

20 x 12
20 x 10

DB SHRUGS :

80 X 7
80 X 6
80 X 5
70 X 6
70 X 6

BB SHRUGS :

135 X 8
135 X 8
135 X 8

forgot lifting straps, so shrugs sucked .. lol.

did 2 exercises for TRICEPS too !

SKULL CRUSHERS :

90 X 8
130 X 6
125 X 6
120 X 6
110 X 7
105 X 8

PRESSDOWNS (lat machine) :

70 x 12
75 x 9
80 x 7
70 x 9

wish i slept more :( but ok i guess.... tomorrow CARDIO AND ABS , finally ! ABS :d YAY

[Assassinator]

update of wat im like now

[waitlifter82]

very nice ab definition for a person your size..... hell, for anyone

[scott_donald]

nice shouder day.. you never had that litle amount of sleep...

[kenscottiii]

looking big bro :)

[Assassinator]

23-06-2004

CARDIO : 38 MINUTES !!! 6 KM !!!

ABS :

DECLINE SITUPS :

22 - 20- 18 - 12- 12 - 12

2 sets were weighted !

DECLINE LEG RAISES (weighted) :

15-12-15

SIDE CRUNCHES (machine) :

25-20

HANGING LEG RAISES :

12-10-9

tomorrow, CHEST, tris !! possibly some bis !

[Assassinator]

24-06-2004

not a bad one, could have been better

did 2 tri exercises, and 1 bicep exercise after chest.

FLAT BB :

110 X 10
175 X 10

225 X 6
215 X 6
210 X 5
200 X 6
190 X 6

INCLINE DB :

80 X 6
80 X 6
80 X 5
70 X 7

FLAT FLYES :

55 X 8
55 X 7
50 X 8

DECLINE BB :

165 X 6
155 X 7, I DONT LIKE DECLINE :(

TRIS :

WEIGHTED BAR DIPS :

+ 35 X 7
+ 35 X 6
+ 35 X 5
+ 35 X 5, BW X 5
+ 25 X 8

PUSHDOWNS :

155 X 10
175 X 8
175 X 8
155 X 10

BB CURLS :

90 X 12
100 X 10
105 X 7
110 X 6
105 X 6
100 X 7
90 X 8

workout done in 70 mins

[Assassinator]

25-06-2004

woke up at 7 am !, worked till 2 pm, hit the gym at 5 ! very tired ! but i was full of anger, so workout was ok ....

BACK :

WEIGHTED PULLUPS :

+ 35 X 9
+ 25 X 7
+ 20 X 7
+ 15 X 7
BW X 8

BB ROWS :

115 X 12
145 x 10
175 x 8
200 x 6
225 x 4. 175 x 4. 110 x 6 (drop set)
175 x 6
165 x 8

T BAR ROWS : (standing barbell) weigh excludes bar

145 x 12
165 x 10
175 x 8
200 x 7

LAT PULLDOWNS :

155 X 11
165 X 8
175 X 6, 110 X 6
155 X 8

SEATED CABLE ROWS :

175 X 12
175 X 10
200 X 7, 110 X 6

MACHINE ROW :

172 X 8
185 X 7
200 X 6, (whole stack)

1 ARM DB ROW :

100 X 6
100 X 6
80 X 8

tomorrow, possibly cardio !

[scott_donald]

ah good to see your favourate day has gone well... why anger...

[Jesin]

nice day there man.....anger/rage always helps and the gym lets you vent so it works out!

[Assassinator]

27-06-2004

CHEST, BICEPS :

quite weak i'd say !

FLAT BB :

110 X 12
175 X 9
225 X 5
215 X 5
200 X 5
195 X 6
185 X 6

INCLINE BB :

175 X 6
185 X 5
175 X 5
165 X 7

FLAT FLYES :

55 X 9
55 X 8
55 X 7
55 X 6

BICEPS :

PREACHERS :

70 x 15
90 x 15
100 x 12
105 x 11
115 x 10
127 x 5

STANDING ALT. CURLS :

45 X 8
55 X 6
45 X 7

BB CURLS :

90 X 10
100 X 7
95 X 8
90 X 8

tomorrow, cardio abs !

[Assassinator]

28-06-2004

SHOULDERS

db presses :

45 x 13
80 x 8
80 x 6
80 x 4. 45 x 6
70 x 6
70 x 5. 40 x 4
55 x 8
55 x 7

SIDE laterals :

35 x 12
35 x 10
25 x 12
25 x 10
20 x 12

Front raises , (ez bar) :

50 x 9
50 x 8
45 x 10
45 x 9

seated rear laterals :

35 x 12
25 x 12
25 x 12
25 x 12

DB SHRUGS :

80 x 8
80 x 6
80 x 6
80 x 5
70 x 6

BB SHRUGS :

175 X 6
200 X 6
175 X 6
135 X 10

[kenscottiii]

good lift, but aren't your shoulders sore from the day before (chest)?

[Assassinator]

Originally posted by kenscottiii
good lift, but aren't your shoulders sore from the day before (chest)?

i have 1 day between chest and shoulders !!!

however that wasnt the case today, i did chest again, after shoulders, and i paid the price, shoulders extremly sore during workout.

30-06-2004

CHEST

FLAT DB PRESS :

45 x 12
80 x 10
80 x 9
80 x 8
80 x 7
80 x 7

INCLINE DB PRESS :

70 x 8
70 x 7
70 x 7
70 x 7

FLAT FLYES :

55 x 9
55 x 8
55 x 6, 35 x 8

INCLINE SMITH :

165 x 7
165 x 6
160 x 6


Did some leg work, leg extensions, Ham curls, calf raises, just returned from 35 mins of cardio on the road, pretty tough today ! finished a protein shake ! :D

tomorrow, triceps, and something else, abs, some biceps, i donno.. wad eva i feel like.

[Assassinator]

01-07-2004

TRICEPS :

SKULLCRUSHERS :

70 x 12
110 x 11
120 x 8
135 x 5
125 x 6
120 x 6
110 x 8

WEIGHTED BAR DIPS :

+ 35 x 10
+ 45 x 8
+ 55 x 6
+ 70 x 6, bw x 5
+ 75 x 4, bw x 5
+ 45 x 6

PUSHDOWNS :

155 x 10
175 x 8
175 x 6
155 x 8

BICEPS (did just one exercise)

BB CURLS :

90 x 13
100 x 9
110 x 6
105 x 7
100 x 7
90 x 8

Did some abs, gave up after 5 sets of situps !

[Assassinator]

01-07-2004

TRICEPS :

SKULLCRUSHERS :

70 x 12
110 x 11
120 x 8
135 x 5
125 x 6
120 x 6
110 x 8

WEIGHTED BAR DIPS :

+ 35 x 10
+ 45 x 8
+ 55 x 6
+ 70 x 6, bw x 5
+ 75 x 4, bw x 5
+ 45 x 6

PUSHDOWNS :

155 x 10
175 x 8
175 x 6
155 x 8

BICEPS (did just one exercise)

BB CURLS :

90 x 13
100 x 9
110 x 6
105 x 7
100 x 7
90 x 8

Did some abs, gave up after 5 sets of situps !

[Assassinator]

01-07-2004

TRICEPS :

SKULLCRUSHERS :

70 x 12
110 x 11
120 x 8
135 x 5
125 x 6
120 x 6
110 x 8

WEIGHTED BAR DIPS :

+ 35 x 10
+ 45 x 8
+ 55 x 6
+ 70 x 6, bw x 5
+ 75 x 4, bw x 5
+ 45 x 6

PUSHDOWNS :

155 x 10
175 x 8
175 x 6
155 x 8

BICEPS (did just one exercise)

BB CURLS :

90 x 13
100 x 9
110 x 6
105 x 7
100 x 7
90 x 8

Did some abs, gave up after 5 sets of situps !

[Assassinator]

01-07-2004

TRICEPS :

SKULLCRUSHERS :

70 x 12
110 x 11
120 x 8
135 x 5
125 x 6
120 x 6
110 x 8

WEIGHTED BAR DIPS :

+ 35 x 10
+ 45 x 8
+ 55 x 6
+ 70 x 6, bw x 5
+ 75 x 4, bw x 5
+ 45 x 6

PUSHDOWNS :

155 x 10
175 x 8
175 x 6
155 x 8

BICEPS (did just one exercise)

BB CURLS :

90 x 13
100 x 9
110 x 6
105 x 7
100 x 7
90 x 8

Did some abs, gave up after 5 sets of situps !

[Assassinator]

01-07-2004

TRICEPS :

SKULLCRUSHERS :

70 x 12
110 x 11
120 x 8
135 x 5
125 x 6
120 x 6
110 x 8

WEIGHTED BAR DIPS :

+ 35 x 10
+ 45 x 8
+ 55 x 6
+ 70 x 6, bw x 5
+ 75 x 4, bw x 5
+ 45 x 6

PUSHDOWNS :

155 x 10
175 x 8
175 x 6
155 x 8

BICEPS (did just one exercise)

BB CURLS :

90 x 13
100 x 9
110 x 6
105 x 7
100 x 7
90 x 8

Did some abs, gave up after 5 sets of situps !

[Assassinator]

forgot to journal my back workout, oh well ... all i remember was , i was tired.

04-07-2004 !

CHEST, BICEPS,

today was pretty strong.

FLAT BB BENCH :

110 x 10
225 x 6
225 x 6
215 x 6
205 x 6
200 x 6
190 x 6

INCLINE BB BENCH :

185 x 6
180 x 5
175 x 6
175 x 6

FLAT DB FLYES :

55 x 8
55 x 8
55 x 7

INCLINE DB PRESS :

80 x 6
80 x 5
70 x 6

BICEPS :

PREACHER CURLS :

70 x 15
90 x 13
100 x 10
110 x 8
115 x 7
120 x 6

STANDING ALT CURLS :

45 x 8
50 x 6
45 x 7
45 x 7

BB CURLS :

90 x 12
100 x 8
110 x 5
90 x 6

i slept from 5 am, till 4 pm ! great sleep, just was woken up in the middle for a few minutes !

tomorrow im going to tan :D at the beach, cardio and abs will follow !

[Romac]

too funny...at first i thought your handle was the 'assinator'

[Assassinator]

05-07-2004

32 mins cardio !

DECLINE SITUPS (Weighted) :

20-18-15-12-12

LYING LEG RAISES (Weighted) :

15-12-12

SIDE CRUNCHES (weighted)

25-20

Hanging leg raises :

12-12-10

tomorrow , SHOULDERS, TRAPS, TRICEPS

[Assassinator]

06-07-2004

SHOULDERS !

Military press (Smith) :

90 x 12
155 x 10
165 x 7
175 x 5, 90 x 7
165 x 5, 95 x 5
155 x 5. 90 x 5

all those are drop sets.

DB presses :

70 x 6
70 x 6
70 x 5, 40 x 6

Side laterals :

30 x 12
30 x 8, 15 x 6
25 x 12
25 x 10
20 x 12

Front Raises (Ez Bar) :

50 x 8
45 x 8
45 x 8

Rear laterals (Seated) :

25 x 12
25 x 12
25 x 12
20 x 12

DB Shrugs :

80 x 6
80 x 6
80 x 6
80 x 5
70 x 6

BB Shrugs :

175 x 6
200 x 5
175 x 6

tomorrow, cardio and some legs.

[Assassinator]

ignore :D

[Assassinator]

11-07-2004

back on track now .

CHEST BICEPS, beginning of week, not such a good workout . a bit tired !

FLAT BB :

110 x 10
175 x 10
225 x 7
225 x 5
215 x 5
200 x 5
190 x 6

INCLINE BB :

175 x 6
185 x 5
180 x 5
170 x 6

FLAT FLYES :

55 x 8
50 x 8
45 x 10

INCLINE DB :

80 x 5
70 x 6
70 x 6
55 x 8

PREACHER CURLS :

70 x 17
90 x 15
100 x 13
105 x 10
110 x 8
115 x 6

STANDING ALT CURLS :

45 x 8
45 x 7
45 x 6

BB CURLS :

90 x 8
95 x 7
95 x 7
90 x 7

Tomorrow, im gonna do back and abs, i did back on friday, in 30 mins,and it sucked.

[Assassinator]

12-06-2004

very tired today, i did , back abs, and then 35 mins cardio on the street

WIDE GRIP PULLUPS :

+ 25 x 12
+ 25 x 8
+ 20 x 7
+ 15 x 7
BW X 8

BB ROWS :

110 x 12
135 x 10
155 x 9
175 x 6
185 x 6
165 x 7
155 x 7

T BAR ROWS :

135 x 12
155 x 10
175 x 8
185 x 6

SEATED CABLE ROWS :

175 x 12
175 x 10
175 x 8
175 x 8, 110 x 6

LAT PULLDOWNS :

155 x 10
165 x 8
160 x 8
155 x 8

ABS :

DECLINE SITUPS :

20-18-15-12-12

LYING LEG RAISES :

15-15-12

HANGING LEG RAISES :

12-12

tomorrow, shoulders/traps and possibly tris.

[chuckles_345]

Assassinator...do you ever work your wheels? I never see a lower body workout on here. I'm just curious.

Chuckles

[Assassinator]

Originally posted by chuckles_345
Assassinator...do you ever work your wheels? I never see a lower body workout on here. I'm just curious.

Chuckles

i used to, everyweek, my lower back is screwed, and squats hurt a lot, and sldl are impossible to do with more than 135 ...

my legs aremt small, they still have enough size ... 23-24 inches ...

occassionaly i try to do a workout.