GUNZOFNAVARONE's Journal

[GUNZOFNAVARONE]

Wednesday - Chest/Tris

Flat Bench - 135/10xs
135/8xs
225/8xs
235/6xs
245/6xs

Inc DBs
85s/8xs
90s/6xs
90s/6xs

Dips (Bodyweight -250lbs)
3 sets of 10

Close Grip Bench
185/6xs
185/6xs
185/6xs

Cable Pressdowns
Stack 3 sets of 8

Reverse Press Downs
55ks/8xs - 3 sets

workout duration - 45 mins.
time 5:30 am - 6:15 am

[GUNZOFNAVARONE]

February 5 Back/Bis

Pull Downs
#8/10xs
#8/8xs
#16/8xs
#16/8xs
#16/8xs

Close Grip Pull Down
#16/8xs
#16/6xs
#16/6xs

Cable Row
#16/8xs
#16/8xs
#16/7xs

BB Row
275lbs/8xs
275lbs/8xs
275lbs/8xs

BB Curl
100lbs/8xs
100lbs/8xs
100lbs/6xs

Alt DB Curl
35s/8/xs
40s/8xs
40s/6xs

Hammer Curls
35s/8xs
40s/8xs
45s/7xs

[scott_donald]

good to have this here... hows the dieting going...

[GUNZOFNAVARONE]

February 6 Legs

Squats - 135 lbs 2 sets 10/8
225 lbs 8 reps
275 lbs 8 reps
315 lbs 6 reps

Leg Press
575 lbs 3 sets of 8

Stiff Leg Deads - 315 lbs 3 sets of 6

Lying Leg Curl
#10 3 sets of 8

Calve raises - 3 sets of 495 lbs @ 12 reps

Seated raises - 3 sets of 12 @ 135 lbs

[noname]

Gunz,
Nice workout! 315lbs SLDL, that's huge.

[GUNZOFNAVARONE]

Originally posted by scott_donald
good to have this here... hows the dieting going...

hey scott, diet is ok, not a precontest diet. my brother (who i was doing the show with) got pretty ill and postponed his contest prep until this summer, so i am thinking i will compete most likely in november. plus, this way i can gradually reduce my weight (hopefully 220 lbs by may/june. then i'll probably compete around 210 or 215.

i thought you were supposed to be skiing?

i was visiting my family this weekend in syracuse,ny (the snowiest city in the continental US) and thought you might like this; the snow was up to and sometimes covering street signs, it was also up to some peoples roofs (single story homes). they have already received 120+ inches of snow, and the worst part of the season hasn't hit yet mid feb thru early march) just north of my parents got 100 inches of snow in 36 hours.

so, how come you aren't skiing?

[GUNZOFNAVARONE]

Originally posted by noname
Gunz,
Nice workout! 315lbs SLDL, that's huge.

thanks,

for some reason this is a pretty easy exercise for me. no cheating!! i could increase the weight some, but since i rest so shortly, this seems to be a happy medium as far as intensity goes.

[scott_donald]

Originally posted by GUNZOFNAVARONE
hey scott, diet is ok, not a precontest diet. my brother (who i was doing the show with) got pretty ill and postponed his contest prep until this summer, so i am thinking i will compete most likely in november. plus, this way i can gradually reduce my weight (hopefully 220 lbs by may/june. then i'll probably compete around 210 or 215.

i thought you were supposed to be skiing?

i was visiting my family this weekend in syracuse,ny (the snowiest city in the continental US) and thought you might like this; the snow was up to and sometimes covering street signs, it was also up to some peoples roofs (single story homes). they have already received 120+ inches of snow, and the worst part of the season hasn't hit yet mid feb thru early march) just north of my parents got 100 inches of snow in 36 hours.

so, how come you aren't skiing?

could not find anywhere to stay in my budget.. so just goin back for the month of march... cant wiat bored back here already... but rugby is goin well manged to get my place back.... shame about the contest hope your bro gets better... that sounds amazing i just love snow its stupidly warm here fo the last few days after a week of snow... the scottish weather is ducked...

[GUNZOFNAVARONE]

Supplements

ASTs HSC
ASTs VP2
PC MPI
Centrum
Cold Fusion
M1,4ADD (soon)

[MattinNC]

Yah liked Syracuse, huh? That's where I am now. Beautiful in the winter, huh? BTW, do your parents live in a town called Parish? THey got lake effect at 6 inches per hour the other day.

[Heisman]

You are pretty strong bro. Keep up the good work.

[GUNZOFNAVARONE]

Originally posted by MattinNC
Yah liked Syracuse, huh? That's where I am now. Beautiful in the winter, huh? BTW, do your parents live in a town called Parish? THey got lake effect at 6 inches per hour the other day.

they live on onondaga hill, near occ.

[GUNZOFNAVARONE]

delts/traps

Military
Bar/10xs
95/8xs
145/8xs
150/6xs
155/6xs

DB Press
65s/8xs
70s/6xs
75s/6xs

Lateral Raises
40s/8xs
45s/8xs
45s/8xs

Bent Raise
25s/8xs
25s/8xs
25s/8xs

DB Shrugs
80s/15xs
95s/8xs
110s/8xs
120s/8xs

Standing Calve Shrug
495/15xs
495/15xs
495/20xs

workout time: 39 min

[noname]

Gunz,
Nice workout. I have a couple of questions.

1. Whats a standing calve shrug?

2. You weights/reps for each set show an "xs", like 155/6xs. I'm assuming 155 is the weight, 6 is the reps, but whats the "xs" mean?

[GUNZOFNAVARONE]

Originally posted by noname
Gunz,
Nice workout. I have a couple of questions.

1. Whats a standing calve shrug?

2. You weights/reps for each set show an "xs", like 155/6xs. I'm assuming 155 is the weight, 6 is the reps, but whats the "xs" mean?

noname,

1. standing calve shrug is a shrug exercise performed on a standing calve raise machine, instead of doing calves, firmly plant feet on foot support, pads on shoulders, and shrug. i do these from time to time as it is totally different movement allowing me to move quicly through a delt/trap workout w/out having to mess with changing weights on a barbell.

2. the xs in my rep scheme is simply to indicate the word "times". ie 155lbs/6 times (or reps).

[Heisman]

Looking solid. What are your goals?

[Jimineye]

Damn man 315 on the SLDL, that's crazy. It will be interesting reading your log since you plan to compete in November. Good luck bro.

[GUNZOFNAVARONE]

Originally posted by Heisman
Looking solid. What are your goals?

thanks...my goals are pretty basic;
1. be healthy and smart in my training.
2. be intense with my workouts
3. be disciplined with regards to training and diet
4. be as knowledgeable as possible with regards to what works for my body
5. maintain as much lean body mass as posible by june while in a calorie deficit diet

i don't subscribe to goals with regards to how much weight i can lift or move, but i try to focus on intensity, be it more reps, shorter rest period, or more weight. after 5 years of steady training, i feel like i am begining to have an understanding of what works for me.

[noname]

Originally posted by GUNZOFNAVARONE
noname,

1. standing calve shrug is a shrug exercise performed on a standing calve raise machine, instead of doing calves, firmly plant feet on foot support, pads on shoulders, and shrug. i do these from time to time as it is totally different movement allowing me to move quicly through a delt/trap workout w/out having to mess with changing weights on a barbell.

2. the xs in my rep scheme is simply to indicate the word "times". ie 155lbs/6 times (or reps).

Gotha, thanks for the info....

[GUNZOFNAVARONE]

Chest/Tris

BB Flat Bench
135 2sets ate 10/8
225/6
245/8
275/5
255/8

Inc Dbs
90s/8
95s/6
100s/6

Dips leaning forward
3 sets at 10 (BW 250lbs)

Close Grip
185/8
225/5
185/8

VBar
stack 3 sets of 12

Reverse Grip straight BAr
55ks/10
55ks/10
60ks/10

Workout time - 45 min

[scott_donald]

good workout... i always find it funny the way you lot are 5 hours or more back yet you manage to work out before me...

[GUNZOFNAVARONE]

i work out at 5:30 am, took some getting used to, but now i like it quite a bit (getting older i guess :))

[Heisman]

Originally posted by GUNZOFNAVARONE
i work out at 5:30 am, took some getting used to, but now i like it quite a bit (getting older i guess :))

When do you go to sleep?

I wouldn't call 28 old.

[Jimineye]

Originally posted by GUNZOFNAVARONE
i work out at 5:30 am, took some getting used to, but now i like it quite a bit (getting older i guess :))

Man, I did a workout at 6:15 a.m once I couldn't do anything I was so dead tired, props go out to you for lifting so early.

[GUNZOFNAVARONE]

Originally posted by Heisman
When do you go to sleep?

I wouldn't call 28 old.

i go to sleep between 9:30 and 10 pm. i get up at 5, and am at the gym with my lifting partners (we're all teachers) at 5:30. i get to school by 7:15. the gym, my house, and the schol are all close to eachother :)

i know 28 isn't old, i actually feel like i am 28 going on 18 :)

as far as the early workouts, if you can get into it for 2 weeks, your body will adjust, i actually have much better workouts at this time.

since my day is over at 2:40 pm (unless its lacrosse season, which i coach), i am free to go home and sleep!

[scott_donald]

Originally posted by GUNZOFNAVARONE
i go to sleep between 9:30 and 10 pm. i get up at 5, and am at the gym with my lifting partners (we're all teachers) at 5:30. i get to school by 7:15. the gym, my house, and the schol are all close to eachother :)

i know 28 isn't old, i actually feel like i am 28 going on 18 :)

as far as the early workouts, if you can get into it for 2 weeks, your body will adjust, i actually have much better workouts at this time.

since my day is over at 2:40 pm (unless its lacrosse season, which i coach), i am free to go home and sleep!

what do u do...

[GUNZOFNAVARONE]

February 10, 2004

Back/Bis

Cable Pull Downs
#17/6
#17/6
#17/6

Close Grip Pull Downs
#17/6
#17/6
#17/6

Cable Row
#18/8
#18/8
#18/8

BB Row
275/8
315/6
315/6

BB Curl
100/8
100/8
100/8

DB Curl
45/6
45/6
45/6

Hammer Curl
50/6
50/6
50/6

Scott- i am a social; studies/ gov't. teacher

[scott_donald]

can you do chins and pullups...

ah ok so an interesting subject to teach in then...

[GUNZOFNAVARONE]

Originally posted by scott_donald
can you do chins and pullups...

ah ok so an interesting subject to teach in then...

yes, chins and pull ups have been a staple of my training. as i approached 260 lbs, i noticed much more strain on my shoulder joints than on my lats, therefore, i have changed my exercise routine until my bodyweight comes down a bit and stresses the joints less (i was also getting solid reps 0f 8 with a 60 lb db hanging from my waist, but the joint pain waspretty bad)

as far as teaching gov't. it is interesting, yet, frustrating to teach kids stuff you may disagree wuth.

[Heisman]

Originally posted by GUNZOFNAVARONE
yes, chins and pull ups have been a staple of my training. as i approached 260 lbs, i noticed much more strain on my shoulder joints than on my lats, therefore, i have changed my exercise routine until my bodyweight comes down a bit and stresses the joints less (i was also getting solid reps 0f 8 with a 60 lb db hanging from my waist, but the joint pain waspretty bad)

as far as teaching gov't. it is interesting, yet, frustrating to teach kids stuff you may disagree wuth.

You weigh 260 and are still able to add another 60 pounds? That's impressive. My world history teacher always twists something that happened hundreds of years ago into a "Why Bush is messing America up" speech. :D

[GUNZOFNAVARONE]

Originally posted by Heisman
You weigh 260 and are still able to add another 60 pounds? That's impressive. My world history teacher always twists something that happened hundreds of years ago into a "Why Bush is messing America up" speech. :D


thats funny, i try not to let my political views enter discussion, only when asked repeatedly do i share them as i want my students to form their own opinions.

[devman27]

Hey Gunz, looking strong big guy. How long have you been training because you have pretty impressive lifts, most notably the BOB Rows (imo). By the way, where in Maryland and at what school do you teach? I just graduated this past year but I went to Broadneck High School in Anne Arundel County.

[GUNZOFNAVARONE]

Originally posted by devman27
Hey Gunz, looking strong big guy. How long have you been training because you have pretty impressive lifts, most notably the BOB Rows (imo). By the way, where in Maryland and at what school do you teach? I just graduated this past year but I went to Broadneck High School in Anne Arundel County.

thanks, been lifting for 5 years. i teach in ocean city, at stephen decatur high school. i coach the varsity lax team, and played in college with some guys from broadneck, my new jv coach is from annapolis high school.

[waitlifter82]

What is the meaning of your name?? It's probobly obvious, but I can't see it.
BTW, nice lifts... especially for a teacher ;)

[GUNZOFNAVARONE]

Originally posted by waitlifter82
What is the meaning of your name?? It's probobly obvious, but I can't see it.
BTW, nice lifts... especially for a teacher ;)

GUNZ=ARMS
NAVARONE= a Greek territory

Guns of Navarone = a pretty cool older movie (i thought it was catchy)

ps-i am of mediteranean desent (Greek)

the movie is about a group of british soldiers sent to a greek territory to destroy some german weaponry (pretty sick cast, 1961)

[scott_donald]

Originally posted by GUNZOFNAVARONE
GUNZ=ARMS
NAVARONE= a Greek territory

Guns of Navarone = a pretty cool older movie (i thought it was catchy)

ps-i am of mediteranean desent (Greek)

the movie is about a group of british soldiers sent to a greek territory to destroy some german weaponry (pretty sick cast, 1961)

funny thing was i never read it as that... pretty good...

[GUNZOFNAVARONE]

Leg Day :)

Decided to change things up a bit, wnated a little more time before school so i utiliaed tri sets. lowered the weight, added another exercise for quads and hams, and just about threw up.

Quads

Squat/Leg Press/Hack
135/ 305/185 12 reps
225/395/275 10/12/8
275/395/275 8/10/8
275/395/275 6/10/6

Hams

Lying Leg Curl/Kneeling Curls/SLDL

#8/25lbs/225lbs 10/12/8
#9/50lbs/225 8/10/8
#10/50lbs/225 6/10/8

Calves
Standing Raises 495 lbs 3 sets of 15

Seated Raises 135lbs 3 sets of 12

Workout took 40 min.

Legs definetly destroyed!

[waitlifter82]

I'm nauseous just looking at that :)

[waitlifter82]

BTW, I'm curious about what you eat pre-workout. Especially for being so early and time-restricted.

[GUNZOFNAVARONE]

Originally posted by waitlifter82
BTW, I'm curious about what you eat pre-workout. Especially for being so early and time-restricted.

I have been experimenting a little. i always bracket my workouts with protein, carbs and creatine. i used to use simple carbs, now i am using oats.

my pre workout shake - 27 grams oats, 46 grams whey protein isolate, 5 grams creatine monohydrate.
post workout - 54 grams oats, 46 grams whey isolate, 5 grams creatine monohydrate,

i eat 1 hour later

[GUNZOFNAVARONE]

Delts/Traps

Military
155/3 sets at 6 reps

DB Press
70s/6
75s/6
80s/6

Lateral Raise
40s/8
45s/8
45s/8

Bent Raise
35s/3 sets at 8 reps

DB Shrugs
85s/15
110s/3 sets at 10 reps

Calf Shrug
495lbs/3 sets at 15 reps

total time 45 min

[waitlifter82]

Man, you are making me feel sooo lazy!! I just wake up, and I see that you have already worked out and posted it. Of course, all of my friends wake up at noon when they don't have classes, so I guess it's all relative:)
BTW. Great numbers. What really is impressive is that you do 20 sets within 45 minutes. You sure dont dick around in the gym!

[Heisman]

Nice workout. I just woke up a few minutes ago. You are impressive for being able to do this. I will try it someday.

[GUNZOFNAVARONE]

thanks guys...this is my 5th year training seriously, it has taken me this long to figure out how to utilize my time most efficently, in and out, thats my philosophy (on more than 1 thing :))....i love to workout, get it over with, then rest.

people with heavy lifts are impressive, people performing somewhat heavy lifts, in a shorter period of time, are more impressive in my opinion. we all know it is a lot easier to sit around 5 minutes between sets, then put up some impressive weight, but, if you can do that w/45 sec-60sec rest, that is tough..it is also intense, and that is what i'm after...as far as sleeping til noon, i used to do that in college (even on class day), but am at a different point in my life now, and appreciate the sleep, and early rising...thanks for the kind words.

[scott_donald]

good workout gunz... i just woke up to... oh well... are you feeling anything yet...

[GUNZOFNAVARONE]

Originally posted by scott_donald
good workout gunz... i just woke up to... oh well... are you feeling anything yet...

negative, going to have to up the dose, need to contact sledge for more as 30mgs a day will roughly use up the bottle in 2 weeks.

good morning.

[scott_donald]

Originally posted by GUNZOFNAVARONE
negative, going to have to up the dose, need to contact sledge for more as 30mgs a day will roughly use up the bottle in 2 weeks.

good morning.

ye i just got my masterdol from lg... now what to do with that.,... ye seems it must be your size as no mercy is seeing nothing either...

[GUNZOFNAVARONE]

Originally posted by scott_donald
ye i just got my masterdol from lg... now what to do with that.,... ye seems it must be your size as no mercy is seeing nothing either...

oh well, that is why we test these things i suppose, but, from what i have/am researched/ing , this may not be that spectacular a compound, wait and see i guess.

[GUNZOFNAVARONE]

Chest/Tris

Flat Bench

275/6
295/4
305/4

Incline

225/4 3 sets

Dips

Bodyweight (250) 3 sets of 10

Close Grip Bench

225/4
225/4
235/4

Reverse Grip Pressdowns

Stack/6 3 sets

VBAR

Stack/6 3 sets

workout time:45 min.

feeling stronger

[scott_donald]

looking good up a bit late today then... hehe...

[GUNZOFNAVARONE]

Originally posted by scott_donald
looking good up a bit late today then... hehe...

no work today, President's Day!

[Heisman]

Originally posted by GUNZOFNAVARONE
no work today, President's Day!

Yep. No school for me. Your numbers are very solid. Looking very good. Keep it up.

[GUNZOFNAVARONE]

Back/Bis

Wide Grip Pulldowns

stack for 3 sets of 6

Close Grip Pulldown

stack for 1 set of 6

Cable Row

Stack at 2 sets of 6

BB Curl

115/6
135/6

DB Curl

65lb dbs at 2 sets 0f 4

30 minute workout, feeling strong

[GUNZOFNAVARONE]

16 min. max ot cardio, cybex arc trainer, interval, level 4, .72 miles

[Heisman]

How heavy are the stacks for pulldowns and rows?

[GUNZOFNAVARONE]

Originally posted by Heisman
How heavy are the stacks for pulldowns and rows?

280 lbs.

[GUNZOFNAVARONE]

max ot cardio, cybex arc trainer, 16 min., level 4 intensity, .83 miles

[GUNZOFNAVARONE]

legs

trisets for hams and quads

quads
squat/leg press/hack

225/395/275 3 sets 8 reps each

HAms
Lying Leg Curl/Kneeling Leg Curl/SLDL

#10/50lbs/225lbs 3 sets 8 reps each

Calves

Seated calf raise
170lbs 2 sets of 8, 1 set of 15

Standing Calve Raise

495 lbs. 3 sets of 10

workout time - 28 minutes :) (Brutal)

[GUNZOFNAVARONE]

Originally posted by waitlifter82
Trisets for legs? Wow, that's intense! Do you ever have any trouble reserving machines while doing this? Everytime I try to do compound sets and/or super sets some clueless person sits on one of the machine and starts a conversation with there friend. It's hard to keep the intensity up when you are constantly interupted like this.

BTW. Did they have to wheel you out of there ;)

luckily, a perk of lifting at 5:30 am is that there are not that many people in the gym, so if we need 3 machines, my partner and i take up two, leaving one vacant, don't have any problems...i walked out on my own, pretty tough though.

[waitlifter82]

Trisets for legs? Wow, that's intense! Do you ever have any trouble reserving machines while doing this? Everytime I try to do compound sets and/or super sets some clueless person sits on one of the machine and starts a conversation with there friend. It's hard to keep the intensity up when you are constantly interupted like this.

BTW. Did they have to wheel you out of there ;)

[GUNZOFNAVARONE]

delts/traps

military
155/6
160/4
165/5

DB Press
80/5
85/3
80/4

laterl (new form)
30/6 3 sets

Bent
30/6 3 sets

DB Shrigs
85/12
110/8
120/8
120/8

CAlf Shrug
495/15 3 sets

workout time - 30 min.

[scott_donald]

do you not find the calf shrug more awkward than good... i hated doing it tried it for about 4 weeks could easily max the machine and found it as i said awkward...

[GUNZOFNAVARONE]

Originally posted by scott_donald
do you not find the calf shrug more awkward than good... i hated doing it tried it for about 4 weeks could easily max the machine and found it as i said awkward...

much different feel than heavy barbell shrugs, when i load the barbell with 400+ lbs for shrugs, i seem to lose the feel in the traps, calf shrugs work best for for me after dbs, at times i will also use the hammerstrength machine

[scott_donald]

Originally posted by GUNZOFNAVARONE
much different feel than heavy barbell shrugs, when i load the barbell with 400+ lbs for shrugs, i seem to lose the feel in the traps, calf shrugs work best for for me after dbs, at times i will also use the hammerstrength machine

thats good suppose everyone is different i certainly would not rush back to doin them....

[Heisman]

Good workouts. What do you mean by new form on laterals?

[GUNZOFNAVARONE]

Originally posted by Heisman
Good workouts. What do you mean by new form on laterals?

instead of bringing dbs together in front, starting with them resting on the outter anterior side on my thighs

[GUNZOFNAVARONE]

60 min cardio, cybex arc trainer, level 4 1023 calories, 2.3 mi.

[Heisman]

1000 calories in one session. That's a lot. You must have been starving when you were through.

[GUNZOFNAVARONE]

Originally posted by Heisman
1000 calories in one session. That's a lot. You must have been starving when you were through.

i just put the calorie read out down for reference, i don't put a whole lot of faith in those readouts, instead, i just ensure i maintain my desired percentage of my THR.

[scott_donald]

whats your target heart rate adn do you not think hiit is better for cardio...

[GUNZOFNAVARONE]

Originally posted by scott_donald
whats your target heart rate adn do you not think hiit is better for cardio...

i generally train around 160 bpm. as far as hit goes, i alternate between max ot cardio, interval training at 16 min all out, and longer more moderate cardio

[GUNZOFNAVARONE]

put entry into methyl 14 add tester 200-300 lb class thread in supps section, too tired to retype

[scott_donald]

Originally posted by GUNZOFNAVARONE
put entry into methyl 14 add tester 200-300 lb class thread in supps section, too tired to retype

so is it causing lathergecy then... why go so bed so late...

[GUNZOFNAVARONE]

Originally posted by scott_donald
so is it causing lathergecy then... why go so bed so late...

not causing lethargy, i have trouble sleeping about 2 nights a month...this was just one of those nights, went to bed early actually, watched the hours roll by on the alarm clock.

[scott_donald]

Originally posted by GUNZOFNAVARONE
not causing lethargy, i have trouble sleeping about 2 nights a month...this was just one of those nights, went to bed early actually, watched the hours roll by on the alarm clock.

hows is it effecting blood pressure and cramping... i am goin to do the masterdrol next monday for 4 weeks...

[Heisman]

Originally posted by GUNZOFNAVARONE
not causing lethargy, i have trouble sleeping about 2 nights a month...this was just one of those nights, went to bed early actually, watched the hours roll by on the alarm clock.

I hate it when that happens. You feel like you are wasting your life and there is nothing you can do about it.

[GUNZOFNAVARONE]

Originally posted by scott_donald
hows is it effecting blood pressure and cramping... i am goin to do the masterdrol next monday for 4 weeks...

no cramping, my bp is very low, generally 102/58. it has elevated some, nothing drastic.

cardio feb 23 cybex arc trainer, level 4, 16 min., .88 miles (damn near threw up also :D)

[GUNZOFNAVARONE]

back/bis

Wide Pulldowns
#16/8
#18/6
#18/6

Palms facing me close grip pull downs
#18/6
18/6
18/6

Cable Rows
#18/6
16/7
16/6

BB Row
225lbs/8
225lbs/8
275lbs/6

Ez Curl
105/8 3 sets

Alt Db Curl
50s/3 sets of 5

Hammer curl
45s/6 3 sets

total time 38 min. flew thru

[GUNZOFNAVARONE]

cybex arc trainer, level 4, 16 min., .88 miles

[dbpsu52]

Hey man solid log. What are you running PCT. I got my Masterdrol today. Not running for 3-4 weeks. On Cold fusion now and I love it

[scott_donald]

ah the lazy cardio day...

[GUNZOFNAVARONE]

Legs

Trisets
Squats/LegPress/Hack

225/665/275 6 reps each
275/555/275 6 reps each
315/555/275 6 reps each

Trisets
SLDL/LyingLegCurl/KneelingLegCurl

275/stack/60 3 sets of 6 reps each

Calves

Seated Raises - 170 lbs - 3 sets of 15
Standing Raises - 495lbs 3 sets of 10

PCT will be nolva, 40mgs - 20 mgs.

total workout time - 40 min.

[scott_donald]

mmm a shocking morning then...hehe...

[dbpsu52]

Looks good man. Keep up the good work. Sounds like a real leg blaster.

[GUNZOFNAVARONE]

Originally posted by dbpsu52
Looks good man. Keep up the good work. Sounds like a real leg blaster.

thanks, in and out...

[Heisman]

It must be really hard to walk after you do the circuits.

[GUNZOFNAVARONE]

Originally posted by Heisman
It must be really hard to walk after you do the circuits.

not as hard as after my max ot cardio 12 hours later :D

delts/traps tomorrow

[GUNZOFNAVARONE]

Delts/Traps

Military

165lbs 3 sets at 5

DB Press

80lbs 5/5/4

Laterals

30lbs 3 sets at 6

Bent

40lbs 3 sets at 6

DB Shrug

110/120/120s each set, 10 reps

Calve Shrug

495lbs/ 3 sets at 15

Workout time - 35 min.

The M14ADD is really starting to kick in now.

[scott_donald]

why two pressing movements...

[GUNZOFNAVARONE]

Originally posted by scott_donald
why two pressing movements...

started this with max ot, had great results, have kept it in my routine becasue gotta stick with what works...plus, delts have always been my weak spot

[scott_donald]

Originally posted by GUNZOFNAVARONE
started this with max ot, had great results, have kept it in my routine becasue gotta stick with what works...plus, delts have always been my weak spot

ah but that raises the question to why is more better... but as you say.. if it works then why change.. front delts are hit alot tho...

[GUNZOFNAVARONE]

Originally posted by scott_donald
ah but that raises the question to why is more better... but as you say.. if it works then why change.. front delts are hit alot tho...

true, however, i would point to the argument that what works for you may not work for me, as we are all different :)

[scott_donald]

Originally posted by GUNZOFNAVARONE
true, however, i would point to the argument that what works for you may not work for me, as we are all different :)

good answer...

[Heisman]

Nice workout. Too many people change when what they are doing is working. If it ain't broke, don't fix it.

[GUNZOFNAVARONE]

Chest/Tris

Switched things up, went with the dbs today

Incline dbs

90s/6
90s/6
100s/6

Flat

85s/6
90s/6
95s/6

Dips

3 sets at 10

CGBP

185/3 sets of 6

VBAR

Stack
3 sets at 6

Reverse Grip
Satck/3 sets at 6

Max OT Cardio 16 min, cybex arc trainer, level 4, .80 miles

total workout time (including cardio) 58 minutes.

[Heisman]

You will be using the 100s on everything soon. Good job.

[GUNZOFNAVARONE]

Originally posted by Heisman
You will be using the 100s on everything soon. Good job.

thanks, i usually use the 100s or 110s, since this was the first db work i have done in a few months i stayed coservative...thanks

[scott_donald]

Originally posted by GUNZOFNAVARONE
thanks, i usually use the 100s or 110s, since this was the first db work i have done in a few months i stayed coservative...thanks

thats the good thing about goin to a gym... i cant get more than 40kg on a db... as i workout at home...

[GUNZOFNAVARONE]

Originally posted by scott_donald
thats the good thing about goin to a gym... i cant get more than 40kg on a db... as i workout at home...

that sucks, but look at what you're saving on a gym membership :D

[scott_donald]

Originally posted by GUNZOFNAVARONE
that sucks, but look at what you're saving on a gym membership :D

ye only an initial out lay then thats it but neep to buy a dip station... scary doing dips on top of my power rack with over 40kg round your waist....

[GUNZOFNAVARONE]

Back/Bis/Cardio

Pulldowns

#18/3 sets of 6

Closegrip pulldowns

#18/3 sets at 6

Hammer Strength Row

8 plates/3 sets at 6 reps

BB Row

315lbs/3 sets at 4 reps

EZ Curl

95lbs/6
105lbs/2 sets at 6

Alt DB Curl

35s/6
40s/6
45s/6

Hammer

55s/3 sets at 6

Cardio, cybex arc trainer, 16 min, .70 miles, level 4

[GUNZOFNAVARONE]

Legs

* Not too concerned with getting my legs that much larger, would like to keep some strength, changed the workout some today

Squats - ass to grass

135/3 sets of 8
185/2 sets of 8
225/2 sets of 6
135/15

Lying Leg Curl

Stack/6 sets of 8

Seated Calve Raise - 180lbs 3 sets of 8

Standing Calve Raise - 495lbs. 3 sets of 10

[scott_donald]

sounds good... how big are they...

[GUNZOFNAVARONE]

Originally posted by scott_donald
sounds good... how big are they...

almost 28", with a 37" waist, finding pants is a big time prob

[scott_donald]

Originally posted by GUNZOFNAVARONE
almost 28", with a 37" waist, finding pants is a big time prob

hehe... can imagine.... i am ok 32 inch waste with smaller legs....

[Heisman]

Nice workouts. Your legs are huge.

[GUNZOFNAVARONE]

Originally posted by Heisman
Nice workouts. Your legs are huge.

thanks, twice...i don't want to be one of these losers that has to wear clown pants, and i'm not dumping a boat load of money on custom made pants, so, i have decided, enough is enough...i know how much i can squat, big f'n deal (kinda like the sports car overcompensating for something else), i don't want to be able to lift a house, i just want to look like i can :D

[GUNZOFNAVARONE]

delts/traps

db press

80s/6
85s/5
85s/4

Lateral

30s/3 sets of 6

Bent

40s/3 sets at 6

Rev Pec Dec

270lbs/3 sets at 8

BB Shrugs

315lbs/3 sets at 8
365lbs/8

workout time- 30 min

[scott_donald]

like the time of the workout lovely adn quick and got everything that you needed done well...

[GUNZOFNAVARONE]

Originally posted by scott_donald
like the time of the workout lovely adn quick and got everything that you needed done well...

thanks man

[GUNZOFNAVARONE]

chest/tris

*changed workout a tad


db in cline

90s/8
90s/7
90s/6

flat db

80s/8
80s/8
80s/6

Dips

BW/3 sets of 10

DB Skulls on decline

30s/3 sets of 8

Iso DB Ext

25s/8
30s/8
35s/8
* felt very good on elbows, tendonitis must be diminishing

Rev Grip Pressdown

180lbs/8
170/8
160/8

VBAR

160/8
170/8
180/8

Workout time - 40 min

[scott_donald]

again good... what did u change and re u finished the cycle yet...

[Heisman]

Good workout, especially the part about the elbows not hurting. Kee it up.

[GUNZOFNAVARONE]

Originally posted by scott_donald
again good... what did u change and re u finished the cycle yet...

i altered the triceps work, and the cycle is over, debating whether to tackle a m1t cycle next or mdien, i have both, i have 4 weeks to decide.

[scott_donald]

Originally posted by GUNZOFNAVARONE
i altered the triceps work, and the cycle is over, debating whether to tackle a m1t cycle next or mdien, i have both, i have 4 weeks to decide.

mdien i have no idea so do that so i can see what its like....

[GUNZOFNAVARONE]

Originally posted by scott_donald
mdien i have no idea so do that so i can see what its like....

just for you man, just for you :D

[Heisman]

Originally posted by scott_donald
mdien i have no idea so do that so i can see what its like....

You're going to feel terrible if it doesn't work.

[scott_donald]

Originally posted by Heisman
You're going to feel terrible if it doesn't work.

ofcourse it will work...

[GUNZOFNAVARONE]

back/bis

Wide grip pull downs

#16/3 sets of 8

Seated Rows

#16/3 sets of 8

Hammer pulldowns/close

250lbs/3 sets of 8

Hammer Row

8 plates/ 3 sets of 8

EZ Curl

105/3 sets of 8

Alt DB Curl

40s/3 sets of 8

Hammer

40s/3 sets of 8

workout time

45 min

[scott_donald]

why so many machines on back day... and what about the lower back...

[GUNZOFNAVARONE]

Originally posted by scott_donald
why so many machines on back day... and what about the lower back...

decided to switch from the barbell to machines, i have a shoulder injury, so i'm training around it to the best of my ability.

as far as lower back goes, i did not do it today, my lower back is still quite strong from all those deadlifts, remember :D

[scott_donald]

Originally posted by GUNZOFNAVARONE
decided to switch from the barbell to machines, i have a shoulder injury, so i'm training around it to the best of my ability.

as far as lower back goes, i did not do it today, my lower back is still quite strong from all those deadlifts, remember :D

fair enough... i trained before u today... i was shocked its the first time i have done it in the am for over a year... dont like it...

[Heisman]

Nice workout. Once the shoulder heals, go back to the free weights if you are able to safely.

I can't train in the morning either. I wake up throughout the day.

[GUNZOFNAVARONE]

Originally posted by scott_donald
fair enough... i trained before u today... i was shocked its the first time i have done it in the am for over a year... dont like it...

the body adjusts, after a few weeks of doing am workouts, i wouldn't have it any other way

[scott_donald]

Originally posted by GUNZOFNAVARONE
the body adjusts, after a few weeks of doing am workouts, i wouldn't have it any other way

no its just because i have lots to do this avo then have rugby then havin a bbq here...

[GUNZOFNAVARONE]

Originally posted by scott_donald
no its just because i have lots to do this avo then have rugby then havin a bbq here...

mmm, barbeque, will there be any beer drinking :D ?

[scott_donald]

Originally posted by GUNZOFNAVARONE
mmm, barbeque, will there be any beer drinking :D ?

no i dont drink... there is fvie of us from rugby caoming so should be good just lots of red meat... goint o the butcher in 5 to get some food...

[GUNZOFNAVARONE]

Originally posted by scott_donald
no i dont drink... there is fvie of us from rugby caoming so should be good just lots of red meat... goint o the butcher in 5 to get some food...

you don't drink? sorry to hear that! J/K! :)

[scott_donald]

Originally posted by GUNZOFNAVARONE
you don't drink? sorry to hear that! J/K! :)

never have in my life...

[GUNZOFNAVARONE]

Originally posted by scott_donald
never have in my life...

impressive...any reason in particular? alcoholism in the family? or just no desire?

[scott_donald]

Originally posted by GUNZOFNAVARONE
impressive...any reason in particular? alcoholism in the family? or just no desire?

no need i just have fun without it and i go out 4 nights a week...

[Heisman]

Originally posted by scott_donald
never have in my life...

Me neither! Of course, I'm just 16, but I don't plan on doing it. Barbeque sounds really good.

[scott_donald]

Originally posted by Heisman
Me neither! Of course, I'm just 16, but I don't plan on doing it. Barbeque sounds really good.

just had 10 sausages... 2 burgers and a lamb steak... yum...

[Heisman]

Originally posted by scott_donald
just had 10 sausages... 2 burgers and a lamb steak... yum...

You aren't going to believe this, but one of my neighbors is actually barbequeing right now. Unfortunately, I don't know them that well, so I can't have any. I HATE you. :D

[GUNZOFNAVARONE]

Originally posted by scott_donald
no need i just have fun without it and i go out 4 nights a week...

nice, props to you scott

[GUNZOFNAVARONE]

legs

Squats - ass to grass

225/3 sets of 6

Leg Press

485/3 sets of 6

SLDL

315/3 sets of 6

Lying Leg Curl

#9/ 3 sets of 8

Standing Calve Raise

495/3 sets of 10

Seated Calve

135/3 sets of 20

total workout time - 30 min.

[Heisman]

Originally posted by GUNZOFNAVARONE
nice, props to you scott

I have never had alcohol or done drugs. Don't I get props? :D

Good workout. The squats look pretty good for ass to the grass.

[scott_donald]

Originally posted by GUNZOFNAVARONE
nice, props to you scott

thanks... its strange everyone i meet is like why then i explain they are like well done...

great leg routine.... well done... they must grow with that...

[GUNZOFNAVARONE]

Originally posted by Heisman
I have never had alcohol or done drugs. Don't I get props? :D

Good workout. The squats look pretty good for ass to the grass.

don't have any alcohol or drugs either...and props to you also, i had consumed quite a bit of alcohol by 16 (problem child :D)...i should be upping my weight on squats soon...i would prefer my legs to not grow though...thanks scott,

[scott_donald]

Originally posted by GUNZOFNAVARONE
i should be upping my weight on squats soon...i would prefer my legs to not grow though...thanks scott,

i know... but as you have said before legs are so important to be trained properly... i am looking forward to see how well you will do in your comps later this year...

[GUNZOFNAVARONE]

Delts/Traps

DB Press
80s/2 sets of 6, 1 set of 4

Lateral Raise
30s/3 sets of 6

Bent Raise
35s/3 sets of 6

Db Shrug

90s/10
100s/10
110s/10

Calve Shrug
495/2 sets of 15

workout time - 28 min

[scott_donald]

what happened to the two pressing movements...

[GUNZOFNAVARONE]

Originally posted by scott_donald
what happened to the two pressing movements...

left delt injury, just doin what i can :(

[scott_donald]

Originally posted by GUNZOFNAVARONE
left delt injury, just doin what i can :(

ah sorry hope you feel better tomorrow...

[GUNZOFNAVARONE]

i believe i will, off day, followed by St. Patty's Day parade :D

[Heisman]

I hope your shoulder feels better. Don't get too drunk. :D

[GUNZOFNAVARONE]

Originally posted by Heisman
I hope your shoulder feels better. Don't get too drunk. :D

got back from celebrations, had about 5-6 beers, at 255lbs, that really isn't alot...probably won't drink for a while, no need to, might go to the gym tomorrow and do some heavy deads, may just stay home and rest, i need it.

[Heisman]

You should probably rest. One day off won't hurt anything.

[GUNZOFNAVARONE]

chest

incline bb
185/6
195/6
205/6
225/4

Flat db
90s/6
95s/6
100s/6
100s/6

Dips (Laning forward - bodyweight 255lbs)
3 sets of 10

Hammer Strength Incline

200lbs/2 sets of 8
250lbs/2 sets of 6

workout time - 40 min.

[Heisman]

Nice workout. You probably don't need the hammer machine at the end.

I always wake up and know that you have worked out.

[GUNZOFNAVARONE]

Originally posted by Heisman
Nice workout. You probably don't need the hammer machine at the end.

I always wake up and know that you have worked out.

i use the hammer machine to further exhaust the muscle...i like to leave knowing i have taxed the muscle group, if i can do reps with weight on the machine after all the other movements, i haven't totally hit all the fibers enough, thats why i use it.

[GUNZOFNAVARONE]

Back

Deadlifts (easing my way back into these, its been over a half a year)

315/6
365/4
365/4

BB Row

225/6
245/6
295/6

Pulldowns

#16/3 sets of 6

Seated Cable Row

#16/6
#17/6
#17/6

Time- 40 min.

[scott_donald]

ah got far better balance in there... funny tho your easing in is the sameish as my best ever....

[GUNZOFNAVARONE]

thanks, thought i would get back to my roots :D

[Heisman]

You call 365x4 easing in?

[GUNZOFNAVARONE]

Originally posted by Heisman
You call 365x4 easing in?

yup

[waitlifter82]

Any reason you didn't do deads before?? They are considered (by some) to be one of the best compound exercises for overall growth.

[weightshead]

Originally posted by GUNZOFNAVARONE
Back

Deadlifts (easing my way back into these, its been over a half a year)

315/6
365/4
365/4

BB Row

225/6
245/6
295/6


those rows are huge! very impressive.
good luck on building the deads back up. looking at your squat you must be capable of well over 400lb

[Heisman]

Originally posted by GUNZOFNAVARONE
yup

How? :D

What weight do you hope to get up to on the deadlifts?

[GUNZOFNAVARONE]

Originally posted by waitlifter82
Any reason you didn't do deads before?? They are considered (by some) to be one of the best compound exercises for overall growth.

i am aware of their importance to strength training...i had stopped doing them in sept/oct 2003, as i tried to condense my workouts...i was doing reps of 4-6 with 500lbs...loading and unloading all that weight is a pain in the ass when trying to get workout time down to 40 mins...i finally have a competent workout partner, as can be seen by our short workouts, so i decided to add them back in... my squats have been as heavy as 500lbs for 4, but i was feeling too much strain in my back (6'4"), so i reduced the weight, went ass to grass, and cut down rest time to about 30 seconds...as far as my rows, 315-335lbs for 4-6 is my norm, i reduced the weight a bit becasue of the previous exercises...as far as my goal with deads, hopefully get back to 475-500 by june, then go from there.

[GUNZOFNAVARONE]

Delts/traps

DB Press

70s/8
75s/8
75s/8

Laterals

30s/3 sets of 8

Bent

35s/3 sets of 8

DB Shrugs

110s/3 sets of 10

Hammer Shrug

385lbs/3 sets of 10

time-35 min

[Heisman]

6 reps of 500 pounds would give you a max of about 580. You are an ox!

Once again, nice shoulder workout. Would you ever consider posting pictures of yourself?

[GUNZOFNAVARONE]

Originally posted by Heisman
6 reps of 500 pounds would give you a max of about 580. You are an ox!

Once again, nice shoulder workout. Would you ever consider posting pictures of yourself?

i did and have...none recently though, i probably will in the near future

[scott_donald]

Originally posted by GUNZOFNAVARONE
i did and have...none recently though, i probably will in the near future

ye they are in the pictures section... very impressive....

[GUNZOFNAVARONE]

Originally posted by scott_donald
ye they are in the pictures section... very impressive....

thanks man, some are of me pretty bloated and fat, the others are of me some 25lbs lighter, less fat.

[GUNZOFNAVARONE]

Originally posted by GUNZOFNAVARONE
thanks man, some are of me pretty bloated and fat, the others are of me some 25lbs lighter, less fat.

http://www.forum.bodybuilding.com/attachment.php?s=&postid=1914065

http://www.forum.bodybuilding.com/attachment.php?s=&postid=1914075

http://www.forum.bodybuilding.com/attachment.php?s=&postid=1914084

http://www.forum.bodybuilding.com/attachment.php?s=&postid=2209736

http://www.forum.bodybuilding.com/attachment.php?s=&postid=2209739

http://www.forum.bodybuilding.com/attachment.php?s=&postid=2209743

http://www.forum.bodybuilding.com/attachment.php?s=&postid=2209770

[GUNZOFNAVARONE]

those are some pics, last taken back in december i beieve (black shorts), blue shorts were taken in june/july 2003. wearing the black shorts i was 250lbs, blue shorts 230lbs.

i am currently 250lbs, my bf% has dropped to around 14-15%.

i will most likely continue to lose BF for the next few month, but will not be super strict w/diet always.

[Heisman]

Cool. You've got some size on you. If you keep losing the fat then you will look great when you are ripped.

[GUNZOFNAVARONE]

Originally posted by Heisman
Cool. You've got some size on you. If you keep losing the fat then you will look great when you are ripped.

i always struggle with the quest to be cut up...since i am married, to a wife who quite frankly could give a **** about what i look like, there really is no reason to get that cut up, unless i enter a show in the fall (which i am considering)

it is much more fun to be able to eat what i want, and reap the benefits the next day in the gym when my strength is noticeably up. (as i drink my guiness, happt st. patty's day :))

you are young, look good for all the girls, i have been there, and done that, now i lift because i can :D

[Heisman]

Well, if you have no reason to get ripped then don't do it. However, if you are doing a show in the fall then you might want to cut now and see how well it goes so you can iron out the details during your precontest prep.

[GUNZOFNAVARONE]

Legs

Squats

315/3 sets of 4

Leg Press

665/2 sets of 6

SLDL

315lbs/2 sets of 4

Lying Leg Curl

Stack/2 sets of 6

Standing Calve Raises

495lbs./2 sets of 8

Seated Raises

170lbs/2 sets of 8

time- 55 min.

[scott_donald]

thats a long workout for you today... hows the pct goin...

[waitlifter82]

Dragging a bit?? I mean those are impressive numbers, but 55 minutes is long for you. Or is it the fact that loading the weights take a long time??

[GUNZOFNAVARONE]

Originally posted by waitlifter82
Dragging a bit?? I mean those are impressive numbers, but 55 minutes is long for you. Or is it the fact that loading the weights take a long time??

changing plates for my partner...also, i did a long warmup/acclimation as my knees were a bit sore, but long nonetheless

[GUNZOFNAVARONE]

arms

close grip

225/6
235/4
235/4

DB Skulls on Decline

35s/8
40s/8
45s/5

VBAR

Stack/3 sets of 10

Rev. Grip

150lbs/3 sets of 8

DB Curls

40s/8
50s/6
50s/6

BB Curl

100/3 sets of 6

time-35 min.

[weightshead]

looking pretty hench in the pics!

good work.

[GUNZOFNAVARONE]

Originally posted by weightshead
looking pretty hench in the pics!

good work.

hench?

[Heisman]

Nice workouts. Having a workout last a little extra long every once in awhile won't hurt.

[weightshead]

Originally posted by GUNZOFNAVARONE
hench?

big.

[GUNZOFNAVARONE]

chest/bis

Incline BB

195/8
195/8
205/8

Flat DB

85s/8
85s/8
90s/8

Dips

3 sets of 10

EZ BAr Curls

105/3 sets of 6

DB Curls

40s/3 sets 8,7,6

Time - 35 min.

[Bigpecs]

Nice workout dude, were about the same strength.

[Heisman]

I just keep being amazed that when I wake up, your jounal is already updated. Nice workout.

[GUNZOFNAVARONE]

thanks

[GUNZOFNAVARONE]

quads/calves

Squats - Ass to grass

185/3 sets of 8

Leg Press

485/3 sets of 8

Seated Calve Raise

180/3 sets of 10

Standing

495/3 sets of 10

time - 30 min.

[scott_donald]

looking good that was quick for legs....are teh leg press ass to heels too...

[GUNZOFNAVARONE]

thanks, as i said, just trying to maintain

[scott_donald]

Originally posted by GUNZOFNAVARONE
thanks, as i said, just trying to maintain

eh...

[GUNZOFNAVARONE]

delts/hams

db press

80s/8
80s/8
80s/6

lateral

30s/6
30s/6
30s/6

bent

35s/6
35s/6
35s/6

lying leg

#9/3 sets of 8

Kneeling

50lbs/3 sets of 6

time- 30 min

[GUNZOFNAVARONE]

back

late night coaching, 4hrs sleep, no energy for deads, i improvised

pulldowns

#16/3 sets of 8

seated row

#16/3 sets of 8

Flex Row

Stack/3 sets of 8

DB Row (Charles glass style)

80s/3 sets of 8

time-30 min

[Heisman]

Nice workouts, but on 4 hours of sleep and when you don't feel well you might as well just take the day off.

[scott_donald]

hehe... i know how you fell lifting with so little sleep... but ye still a good day... sleep well tonight...

[GUNZOFNAVARONE]

tris

close grip

225lbs/3 sets of 8 :)

DB Extensions

80/8
100/8
110/8

DB Skulls

40s/8
40s/8
40s/8

VBar

Stack/3 sets of 10
time 28 min

[weightshead]

what is a charles glass style DB row?

(is he the guy who trained/trains gunter?)

[GUNZOFNAVARONE]

Originally posted by weightshead
what is a charles glass style DB row?

(is he the guy who trained/trains gunter?)

yes, performed like a bb row, dbs in front of thighs (as if holding a BB) row up towards abs, twist so palms face eachother, bring up near side. hits the muscle a bit differently, i feel these pretty well.

[Heisman]

Good workout, and great job on the cgbp.

[GUNZOFNAVARONE]

chest/bis

hammer incline

230/8
270/8
290/8

DB Flat

90s/8
95s/8
100s/6

Dips

3 sets of 10

Incline Flyes

60s/2 sets of 8

EZ Curl

105/3 sets of 8

Alt DB

40s/3 sets of 6

time-35 min

[scott_donald]

the hammer incline was huge... how much you think it asists you...

[GUNZOFNAVARONE]

i sometimes use this machine...today, all the benches were being used, so i went to the hammer incline first...i honestly don't care about the weight, just the feel...on regular barbell incline bench i can usually get 245 for 6-7 reps...figure stabilizers are removed, all i'm doin is pushing, it probably assisted me some, but, i don't care, i have at times gone upto 360lbs on the machine for 4-6 reps (i don't include the weight of the machine itself, which is like 18 lbs or so)

GUNZ

[scott_donald]

Originally posted by GUNZOFNAVARONE
i sometimes use this machine...today, all the benches were being used, so i went to the hammer incline first...i honestly don't care about the weight, just the feel...on regular barbell incline bench i can usually get 245 for 6-7 reps...figure stabilizers are removed, all i'm doin is pushing, it probably assisted me some, but, i don't care, i have at times gone upto 360lbs on the machine for 4-6 reps (i don't include the weight of the machine itself, which is like 18 lbs or so)

GUNZ

still all very impressive.. i ahve never used those machines before...

[Heisman]

Those hammer machines are so damn deceiving. I did 180 on it but my real max was 130.

However, you are so strong that it doesn't really matter. :)

[GUNZOFNAVARONE]

Originally posted by Heisman
Those hammer machines are so damn deceiving. I did 180 on it but my real max was 130.

However, you are so strong that it doesn't really matter. :)

thanks, like i said, i don't care about the weight

[GUNZOFNAVARONE]

quads/calves

squats

185/3 sets of 8

Leg Press

485/3 sets of 8

Seated Calve Raise

180/3 sets of 8

Standing Calve

495/3 sets of 10

time 25 min

[GUNZOFNAVARONE]

Delts/Hams

DB Press

80s/3 sets of 8

Lateral Raise

30s/3 sets of 8

Bent

40s/3 sets of 8

Kneeling CUrl

50lbs/3 sets of 8

Lying Curl

#9/3 sets of 8

time

35 min.

[Heisman]

Nice workouts bro. Since you don't want to hit the legs hard with the weight (this is just an idea that could be fun) why don't you try high rep stuff? Like doing sets of 50 squats or whatever and see how much weight you can do? It should still help you maintain, and it will not be as boring as not giving it your all in the gym. I dunno, just an idea. :)

[RiNgMaSteR]

Good workouts. Your moving some heavy weights.

[GUNZOFNAVARONE]

Originally posted by Heisman
Nice workouts bro. Since you don't want to hit the legs hard with the weight (this is just an idea that could be fun) why don't you try high rep stuff? Like doing sets of 50 squats or whatever and see how much weight you can do? It should still help you maintain, and it will not be as boring as not giving it your all in the gym. I dunno, just an idea. :)

been there, done that...i am "gifted" in the size dept. w/regards to quads, 28". i can maintain that with lightweight squats, the weight will gradually increase.

[GUNZOFNAVARONE]

back

pulldowns

#18/3 sets of 8

Seated Row

#14/3 sets of 8

Flex Row

Satck/3 sets of 8

DB Row (Bilateral

70s/3 sets of 8

time-28 min

[GUNZOFNAVARONE]

tris

cgbp

225/8
225/6
235/6

DB Extension

100/8
110/8
120/8

Decline Db Skulls

40s/3 sets of 8

VBar Pressdowns

Stack/3 sets of 8

time-35 min

[GUNZOFNAVARONE]

chest/bis

Incline DBs

90s/8
95s/8
100s/6

Incline BB

225/3 sets of 6

Hammer Incline

230/8
250/8
270/6

Alt DB

40s/8
45s/8
45s/8

Cable Curl

155/3 sets of 8

time 38 min

[GUNZOFNAVARONE]

got sick...quite run down, haven't taken a week off from lifting in a while, will do so now, will resume journal 4/12.

GUNZ

[Heisman]

Originally posted by GUNZOFNAVARONE
got sick...quite run down, haven't taken a week off from lifting in a while, will do so now, will resume journal 4/12.

GUNZ

It's for the best. I hope you get well soon!

[scott_donald]

get well soon... i will miss my mornign posts in here...

how do you feel your training has gone in the journal so far...

[GUNZOFNAVARONE]

i feel things have gone pretty well, trying to decide where i want to go from here, drop weight, or continue to grow. i think i will start a strict diet on monday, try to drop 30lbs or so by september, while trying to maintain my strngth, then i will decide if i want to compete in the show.

[scott_donald]

Originally posted by GUNZOFNAVARONE
i feel things have gone pretty well, trying to decide where i want to go from here, drop weight, or continue to grow. i think i will start a strict diet on monday, try to drop 30lbs or so by september, while trying to maintain my strngth, then i will decide if i want to compete in the show.

since you have been on off the decision to compete... would nto aiming for the show give you all you need to help your training if you know what i mean...

[GUNZOFNAVARONE]

good point

[GUNZOFNAVARONE]

altering the diet:

1. BMR-2500cals.
2. Reduction of 500 cals per day (2000 total)
3. Will climb to 6 hours of cardio per week
4. will follow the 40.40.20 macronutrient split
5. Diet will consist of whey, casein, turkey, tuna, veggies, some skim milk, oats, whole wheat, water, flax, egg whites, lean red meat, some rice, salmon
6. supps - multi, protein(s), creatine, liver tabs (time to drop the gimmicky supps) - will save the m1t cycle for a rainy day. stickin to the basics
7. workout split will remain the same or similar.

[scott_donald]

plan sounds good but that is alot of cardio...

[GUNZOFNAVARONE]

Originally posted by scott_donald
plan sounds good but that is alot of cardio...

that is a lot of fat to drop as well :)

[scott_donald]

Originally posted by GUNZOFNAVARONE
that is a lot of fat to drop as well :)

what percentage are you right now...

[GUNZOFNAVARONE]

about 16%

[scott_donald]

Originally posted by GUNZOFNAVARONE
about 16%

thats not amazingly high and should be easy to cut down... i did not think it would be high after yout last pics...

[GUNZOFNAVARONE]

Originally posted by scott_donald
thats not amazingly high and should be easy to cut down... i did not think it would be high after yout last pics...

not that high, i agree, won't be too tough to drop the weight. day 1 of new diet, have today off from work, will hit chest and bis and cardio around noon and post routine and cardio sesion later

[GUNZOFNAVARONE]

chest/bis/cardio

db incline
80s/10
90s/8
95s/8
100s/8

Incline BB
225/8
235/6
235/6

Hammer Incline
270/6
270/6
270/6

Alt Db curl
40s/8
45s/8
50s/6

Cable Curl
130lb/8
170lb/6
170lb/6

cybex arc trainer - 32 min., level 6, interval, 1.01 mi, 500 cals

[GUNZOFNAVARONE]

quads/calves

leg extensions
150/8
170 2 sets of 8

Leg Press
445/3 sets of 8

Hack
185/3 sets of 8

Seated Calve Raise
135/5 sets of 12-15

time-25 min.

[scott_donald]

that was an awful lot of incline...

[GUNZOFNAVARONE]

Originally posted by scott_donald
that was an awful lot of incline...

prioritization, my lower chest is pretty large compared to my upper. prioritization!

[GUNZOFNAVARONE]

cardio 4/13

ran 2.6 mi., will do moreof a power walk, interval train next

[GUNZOFNAVARONE]

delts/hams

DB press
80s/8
85s/6
85s/6

Lateral
30s/3 sets of 8

Bent
40s/3 sets of 8

Lying Leg Curl
#9/8
#10/8
Stack/8

Kneeling leg curl
50lbs/3 sets of 8

time 28 min. :D

[scott_donald]

bizare split...

[GUNZOFNAVARONE]

Originally posted by scott_donald
bizare split...

indeed

[GUNZOFNAVARONE]

back

deads

315/8
335/8
335/8

Pullups
3 sets of 6

BB Row
225/3 sets of 8

Cable Row
#14/2 sets of 8
#16/8

time-40 min

easing into this heavy routine after a week off

[GUNZOFNAVARONE]

tris

cgbp
225/3 sets of 6

Iso Ext
30/8
35/8
40/8

Decline DB Skulls
35s/3 sets of 8

VBar Pressdowns
Stack/3 sets of 8

time-25 min

[GUNZOFNAVARONE]

Chest bis

inc bb
225/ 3 sets of 4

Flat Db
90s/8
95s/6
100s/6

Hammer Strength Inc
180/8
230/8
250/7

Alt DB Curl
40s/8
45s/8
50s/6
55s/6

Cable Curls
120/8
140/8
155/8

time 35 min

[weightshead]

Originally posted by GUNZOFNAVARONE
Chest bis

inc bb
225/ 3 sets of 4

Flat Db
90s/8
95s/6
100s/6


good benching. keep up the good work.

[Jesin]

Really nice workout man, especially in that timeframe!

[GUNZOFNAVARONE]

Originally posted by Jesin
Really nice workout man, especially in that timeframe!

thanks, it was a pretty weak workout for me, rough weekend :D, thanks for the props though.

[GUNZOFNAVARONE]

THE PENDULUM CONTINUES TO SWING...PERHAPS SOME OF YOU CAN GIVE ME SOME ADVICE? I AM CONFLICTED, PART OF ME SAYS TO CUT SOME WEIGHT, THE OTHER SAYS, EATING IS FUN, HAVING A FEW BEERS ON THE WEEKEND IS COOL, AND I HAVE NO FEMALES TO IMPRESS AS I HAVE BEEN WITH NY WIFE FOR 10 YEARS AND QUITE FRANKLY SHE DOES NOT CARE EITHER WAY (EXCEPT SHE WILL SAY THAT I AM ON THE VERGE OF LOOKING LIKE ONE OF THOSE "FREAKS" SHE SEES IN THE MAGAZINES :D), SO CONTINUE TO LIFT HEAVY, DON'T WORRY ABOUT THE LEGS GETTING TOO BIG, AND LIVE YOUR LIFE!

I HAVE PRETTY MUCH DECIDED NOT TO DO A SHOW, I HAVE NO DESIRE TO LOOK LIKE AN ANOREXIC MODEL TYPE, SO WHY DEAL WITH A VERY STRICT DIET?

I AM THINKING ABOUT HITTING QUADS TOMORROW PRETTY HEAVY. I HAVE BEEN DOING SOME LIGHTER STUFF, BUT JUST GOT THE URGE TO GO HEAVY. I HAVE ALSO THOUGHT ABOUT INCREASING MY POUNDAGES ACROSS THE BOARDS, AND RETURNING TO MY REP SCHEME OF 4-6 (WHICH REALLY WORKED WELL FOR ME).

ANY INPUT OR THOUGHTS WOULD BE APPRECIATED.

GUNZ

[scott_donald]

well one thing loose the caps lock.. got a sore head form reading that... and what i say is go for it and enjoy it... i would...

[GUNZOFNAVARONE]

thank you :D

[Jesin]

I say keep trucking man, if you're happy, you're wife is happy, and u dont have any desire to do a show, keep doing what yer doing

[GUNZOFNAVARONE]

Legs

Squats
275/6
295/6
315/5

Leg Press
645/2 sets of 6

SLDL
225/6
275/6

Standing Calf Raise
495/8
495/8

Calf Press
485/8
575/8

Time 38 min.

weights are a little on the low side, wanna ease on into the program

[scott_donald]

freedom...

[GUNZOFNAVARONE]

Originally posted by scott_donald
freedom...

damn straight, and loving every minute of it!

[GUNZOFNAVARONE]

Arms

BB Curl
135/2 sets of 4

DB Curl
50s/6
60s/6

Cable Curl
200lbs/6

Pressdowns
200/2 sets of 6

Skulls
105/2 sets of 6

DB Kickback
40s/6

BB Wrist Curl
70/6
80/6

DB Wrist Curl
20s/6

time-35 min.

[Wheelies]

Nice barbell curl...

[GUNZOFNAVARONE]

Originally posted by Wheelies
Nice barbell curl...

thanks

[GUNZOFNAVARONE]

delts/traps

military BB
145/6
155/4
165/4

DB Press
70s/6
75s/4

Laterals
40s/6
40s/8

BB Shrug
315/2 sets of 6

Uprows
185lbs/6
195lbs/6

time-35 min.

[scott_donald]

ooo... dont like upright rows...

[GUNZOFNAVARONE]

Originally posted by scott_donald
ooo... dont like upright rows...

haven't done them in a while, they do not bother me at all, a very comfortable movement for me

[Wheelies]

Up the intensity on shrugs and add more weight, pretend that a couple punks are laughing at you in the corner saying you cant shrug the weight...thats what I do sometimes...it works...