A-rod`s peak performance journal

[A-rod]

Yep , gonna start a new journal here , my old one was getting too long .
Goals :


-Mantain around 200 lbs
-gain strenght and speed
-have sex as much as possible

Right now i `m doing 2 fullbody workouts a week ( monday - heavier and thursday lighter ) using lots of O-type of lifts , powerlifts , plyos and some isolation work .


Last session ( thursday ) sucked :

-Incline bb speed presses with pause

205 x 5
250 x 1
225 x 3

-decline speed bench

250 x 5

-flat db speed press

90 lbs x 5

-T-bar rows for speed


205 x 5
205 x 5
205 x 5

-pullups

BW x 10

-Ez-bar raw shrugs

385 x 5
385 x 4(grip slip)
385 x 4(grip slip)
385 x 4(grip slip)

-Ez- bar box cleans

150 x 3
150 x 3


-reverse Ez curls

90 x 8
90 x 8

-db pullovers

90 x 5 full rom


-Ez -bar skulls


130 x 5
130 x 5
130 x 5



P.S-My workouts are geared towards power not muscle size but i`ve gained like 75-80 lbs since i started training so i guess i`ve been doing something right .

[Bignbuff]

Looking forward to tracking your progress Big A!

[Jimineye]

Good traning bro, that's cool how your getting some size with a lot of strength. Keep at it.


-have sex as much as possible

Your right hand doesn't count for more :D

[scott_donald]

ah i will be watching you...

[Heisman]

Your bad workouts look very good to me. Update us on how much sex you have. :D

[MattinNC]

Are you training for a sport? BTW, a 36 inch vert is scary. Mine's like 20, and I'm about average I think(compared to my friends at least).

[A-rod]

Originally posted by MattinNC
Are you training for a sport? BTW, a 36 inch vert is scary. Mine's like 20, and I'm about average I think(compared to my friends at least).

Thanks dude .......

Yeah , i `m a recreational boxer and ocasional street jumper :D

[A-rod]

Originally posted by Heisman
Your bad workouts look very good to me. Update us on how much sex you have. :D

Allright i`ll put it as number on the up left of the page everyday i have sex strating today , for real .......


Havent had sex today yet but will later

[Jimineye]

Originally posted by A-rod


Havent had sex today yet but will later

With Rosie Palm?? :D Btw, what is a street jumper?

[A-rod]

Originally posted by Jimineye
With Rosie Palm?? :D Btw, what is a street jumper?


No with my girl ( i`ll post pics of her soon ) , a stret jumper is a guy that when is walking down the street perfers to jump regular street obstacles instead of going around it .........

[Heisman]

Originally posted by A-rod
No with my girl ( i`ll post pics of her soon ) , a stret jumper is a guy that when is walking down the street perfers to jump regular street obstacles instead of going around it .........

Make sure the pics are naked. You will see a lot more replies that way. That is why they should be naked. :D

[Jimineye]

Originally posted by Heisman
Make sure the pics are naked. You will see a lot more replies that way. That is why they should be naked. :D

Of him street jumping? I don't want to A-Rod street jumping naked.

[A-rod]

I did have some sex but i was drinking beer and wanted to take a leake and that kinda ruined it .......]





P.S-


Me jumping nakit = yucks

[Heisman]

Originally posted by Jimineye
Of him street jumping? I don't want to A-Rod street jumping naked.

No! That is the kind of thing that Scott Donald would like to see (he did say earlier in this thread that he would be watching A-rod). :D

Pictures of the girl naked would definitely make this thread the best of the whole section. Don't you want that A-rod?

[scott_donald]

Originally posted by Heisman
No! That is the kind of thing that Scott Donald would like to see (he did say earlier in this thread that he would be watching A-rod). :D

Pictures of the girl naked would definitely make this thread the best of the whole section. Don't you want that A-rod?

hey.. he does love his pics... and i am no john h....

[A-rod]

Originally posted by Heisman
No! That is the kind of thing that Scott Donald would like to see (he did say earlier in this thread that he would be watching A-rod). :D

Pictures of the girl naked would definitely make this thread the best of the whole section. Don't you want that A-rod?

Nakit pics of my girl posted here just wont happen , neither will the X-raated ones :D

[A-rod]

Originally posted by scott_donald
hey.. he does love his pics... and i am no john h....

What !!!!!!

you are not gay Scott ?


I dont belive it :D

[scott_donald]

Originally posted by A-rod
What !!!!!!

you are not gay Scott ?


I dont belive it :D

well i never said that...

[A-rod]

Originally posted by scott_donald
well i never said that...

" i `m no john .h " means " i `m not gay " at least in my mind ....

[A-rod]

Awesome training session , i was stoned my tris were hurt byut somewhat i was ready to do it and pulled it off real well.....


-Ez-bar Clean and press

150 x 3
180 x 3
185 x 3
205 x 1 ( felt awesome )

-Ez hang cleans

205 x 1

-Ez-high pulls

225 x 3

-Ez - bar rows

205 x 5
250 x5

-hang speed snatch

125 x 3
125 x 3

-Ez- power curl

160 x 3
160 x 3

-Ez-bar strict curl

125 x 9

-Ez-bar reverse grip bench ( first time and love it )

150 x 6
180 x 5

[Heisman]

Nice workout. If you didn't smoke do you think that you would see better gains?

[scott_donald]

getting the reverse grip bench started is the hardest bit... i struggle to get it off the pins...

looking good tho...

[scott_donald]

Originally posted by Heisman
Nice workout. If you didn't smoke do you think that you would see better gains?

yep simple answer...

[A-rod]

Originally posted by Heisman
Nice workout. If you didn't smoke do you think that you would see better gains?

Frankly i dont , last time i worked out high i incline pressed 275 lbs with ease but i take some ritalin before too .......

[A-rod]

Originally posted by scott_donald
getting the reverse grip bench started is the hardest bit... i struggle to get it off the pins...

looking good tho...

Thanks scott , i tried one time with a straight bar and couldnt even lower 150 lbs to my chest because i had NO STABILIZATION , wit h the Ez- bar i felt that much more stable

[D_Ambrosia]

Originally posted by scott_donald
getting the reverse grip bench started is the hardest bit... i struggle to get it off the pins...

looking good tho...

Try dumbells

[scott_donald]

Originally posted by D'Ambrosia
Try dumbells

true not doin it right now tho so dont need to worry....

[A-rod]

P.S


A good spotter is absolutely necessary during reverse grip bench , dont risk your life ...........

[scott_donald]

Originally posted by A-rod
P.S


A good spotter is absolutely necessary during reverse grip bench , dont risk your life ...........


or a power rack...

[Heisman]

Originally posted by scott_donald
or a power rack...

Bump. I just got mine and it is likely the best thing that I have ever bought.

[A-rod]

Originally posted by scott_donald
or a power rack...

yep

[DB15]

looks good man

I tried to pm you back but your box was still full

[biggyfats]

Nice routine, choices of exercises, im sure i would be fully exhausted half way through your workout doing weights that i feel comfortable with, just curious why so much ez bar use on everything? not meant as a put down, im just curious, never heard of using ez bar for olympic lifts, etc numbers are very impressive btw.. how long u been lifting and good to see someone else u beleives it is possible to workout when stoned, all my freinds gimme **** when i do it..

also one more q about journal section.. im thinkin about doing this just for ease of keeping track, good idea to put up a journal even if there is no reason any would care about my crappy weight load, etc?

Thanks, Big guy

Edit: I also have noticed that plenty of sex seems to make for some serious gains in the gym, just been having a gf for like 2 months now, and man i seem to get stronger after a weekend full out romp session..

[Heisman]

Keep a journal. Nobody cares about the numbers you putup. They just care about whether or not you improve.

[A-rod]

Originally posted by biggyfats
Nice routine, choices of exercises, im sure i would be fully exhausted half way through your workout doing weights that i feel comfortable with, just curious why so much ez bar use on everything? not meant as a put down, im just curious, never heard of using ez bar for olympic lifts, etc numbers are very impressive btw.. how long u been lifting and good to see someone else u beleives it is possible to workout when stoned, all my freinds gimme **** when i do it..

also one more q about journal section.. im thinkin about doing this just for ease of keeping track, good idea to put up a journal even if there is no reason any would care about my crappy weight load, etc?

Thanks, Big guy

Edit: I also have noticed that plenty of sex seems to make for some serious gains in the gym, just been having a gf for like 2 months now, and man i seem to get stronger after a weekend full out romp session..

Thanks for popping in bro.......

The Ez- bar gives me gripping strenght and wrist confort , i `ve been lifting for about 8 years , i started at 135 lbs i wasnt born for strenght at all but now i`m pretty happy with my training .
Sex is definetly great , i love to train and have sex afterwards .
Beeing in a great relationship has made me both happier and stronger overall , she likes it and so do i .....

[A-rod]

Originally posted by DB15
looks good man

I tried to pm you back but your box was still full

I `ll take care of it now bro.......

[A-rod]

Originally posted by Heisman
Keep a journal. Nobody cares about the numbers you putup. They just care about whether or not you improve.

Off course i`ll keep my journal .....






BTW-Just had great sex , i was hungover and tired but was cool anyways , my girl was fugging crazy

[Heisman]

Originally posted by A-rod
Off course i`ll keep my journal .....






BTW-Just had great sex , i was hungover and tired but was cool anyways , my girl was fugging crazy

I was talking to biggyfats.

How many times have you had sex with your girl?

[scott_donald]

Originally posted by Heisman
I was talking to biggyfats.

How many times have you had sex with your girl?

people dont count those things... god...

[A-rod]

Originally posted by Heisman
I was talking to biggyfats.

How many times have you had sex with your girl?

Today ???


Just once ..........

[Heisman]

I was just curious. :D

[A-rod]

Originally posted by Heisman
I was just curious. :D

Friday i will be going to the beach for about about 12-14 days with her , holy **** that `s going to be sweet :D

I`m not going to need a gym there .........

[A-rod]

Great workout today , since i was kinda burining out i did my own version of westside dynamic day :


-Dynamic benches 180 lbs x 3 reps x 8 sets ( each rep about 1 sec )

-Dynamic box squats 230 x 2 reps x 8 sets

-RDLs

300 x 5
350 x 3
300 x 5

-chins

Bw x 10

-lateral raises

40 lbs x 8

-alternate db curls ( the guy doing bb curls with 90 lbs turned pale )

60 x 12

[malnafoto]

u're still very strong, A-Rod.

We should train togeter when u come back form tramiris.........

btw - I need some help with my english. I'm still kinda rusty :(

ps - ae, andre. cheguei do bagulho. tava bala, mas movimento em fevereiro ja eh menor la em santa (so tem bastante gente no carnaval). deu pra curti ateh. depois a gente se fala melhor.

abrac,aum

[Heisman]

Nice workout. It must be fun turning people pale. :D

[Thanos]

Looks like your getting plenty of cardio...plus the last workout looks EZ lol..(good numbers).....

[A-rod]

Originally posted by malnafoto
u're still very strong, A-Rod.

We should train togeter when u come back form tramiris.........

btw - I need some help with my english. I'm still kinda rusty :(

ps - ae, andre. cheguei do bagulho. tava bala, mas movimento em fevereiro ja eh menor la em santa (so tem bastante gente no carnaval). deu pra curti ateh. depois a gente se fala melhor.

abrac,aum e ae alemao, como anda a vida? To curtindo a vida mansa aqui em Tramandai com a esposa, vamos treinar certo quando eu voltar.
ate mais fadaputa

[A-rod]

Originally posted by Heisman
Nice workout. It must be fun turning people pale. :D

fun as a **** :D

[malnafoto]

Originally posted by A-rod
e ae alemao, como anda a vida? To curtindo a vida mansa aqui em Tramandai com a esposa, vamos treinar certo quando eu voltar.
ate mais fadaputa

ta boa, mas agora acabei de voltar pra "vida real". peguei uma gatinha no hotel que seria algo como "a filha do dr. robert". filha do amisssisssisssiimo do meu tio. faze o que, neh? :D

pena que no dia ela tava no "periodo perigoso", entaum, sabe como eh.... ma tudu bem. foi bala o bagulho, mas sem taradismo

ae, tinha que ver uma morena que tinha no hotel - "TOP" a guria!

ae, qdo voltar, avisae

ps - num me chama assim, que eu me apaixono (ae num me interessa esse teu lance de fidelidade uehauehauehuaeha)

FADAPUTA =]

[A-rod]

Originally posted by malnafoto
ta boa, mas agora acabei de voltar pra "vida real". peguei uma gatinha no hotel que seria algo como "a filha do dr. robert". filha do amisssisssisssiimo do meu tio. faze o que, neh? :D

pena que no dia ela tava no "periodo perigoso", entaum, sabe como eh.... ma tudu bem. foi bala o bagulho, mas sem taradismo

ae, tinha que ver uma morena que tinha no hotel - "TOP" a guria!

ae, qdo voltar, avisae

ps - num me chama assim, que eu me apaixono (ae num me interessa esse teu lance de fidelidade uehauehauehuaeha)

FADAPUTA =]



Se deu bem hein ?????


V C MANTEM CONTATO COM ELA SEU ALEMAO SAFADO hehehge


`m here on the beach , taking time.had toi find a new gym to workout on and was sucessefull ........

-Speed close grip bench with pause :


-205 x 3
-225 x 3
-250 x 5
-250 x 3
-250 x 3

-Strange bar hang clean and press :

-140 x 3
-190 x 2
-160 x 3( hit me in the chin)
-160 x 3

-Bent over row


250 x 5
250 x 5

-chins

BW x 10
bw x 8

- dips

bW X 10

-alternate db curls


60 x 10

[Canarian Roy]

good work a-rod, that street jumping seems like a good idea to build explosiveness.
you are pushing some very heaby iron, keept it up

[malnafoto]

Originally posted by A-rod
Se deu bem hein ?????


V C MANTEM CONTATO COM ELA SEU ALEMAO SAFADO hehehge


`m here on the beach , taking time.had toi find a new gym to workout on and was sucessefull ........

-Speed close grip bench with pause :


-205 x 3
-225 x 3
-250 x 5
-250 x 3
-250 x 3

-Strange bar hang clean and press :

-140 x 3
-190 x 2
-160 x 3( hit me in the chin)
-160 x 3

-Bent over row


250 x 5
250 x 5

-chins

BW x 10
bw x 8

- dips

bW X 10

-alternate db curls


60 x 10

ah, a mina tem 15 - perigo. e eh duma familia amiga do meu tio e dos amigos do meu tio. alem do mais, ela vai ficar quase ate o fim do mes em santa. dependendo, eu tento pega ela de novo quando ela chegar em porto.

ps - uhhhhhhh, vicio. ate na praia, hein!

eu fikei uns 10 d sem treinar, e voltei taum bem quanto antes pelo q vi no treino de hj (to me sentindo bem. o corpo precisava)

num perdi massa, nem for,ca. vamo ve como ficam os proximos treinos (acho que ate ta menor o panceps) =]

[Heisman]

Nice workout. However, a guy with your experience shouldn't be hitting himself in the chin. :D

[malnafoto]

["off topic"]

ae, andre. a academia vai abrir quarta depois do meio-dia. se quiser, rola quarta mesmo. to por ti.

qq coisa, avisa por aqui mesmo se kiseh

falouuu

ps - que que tu tava tomando, que nao dava dor de cabeça nem nada? nao entendi direitu.

[A-rod]

Originally posted by malnafoto
["off topic"]

ae, andre. a academia vai abrir quarta depois do meio-dia. se quiser, rola quarta mesmo. to por ti.

qq coisa, avisa por aqui mesmo se kiseh

falouuu

ps - que que tu tava tomando, que nao dava dor de cabeç¡_nem nada? nao entendi direitu.

Smirnoff 3 x destilada = sem headache :D

bELEZA QUARTA VAMOS AO FERRO MAIS TARDAR QUINTA

[A-rod]

Hda some4 bigger guys bragging they were the biggest in the gym and **** but kicked all theier asses with my lighter speed workout , even my girl was laughing how a 250 + - guy was doing 100 smith deads .

There was no rack had to power snatch the bar on the ligher set and power clean on the heaviest to get the bar on squat position


-snatch + speed 10 ' box squat

135 x 5
160 x 5
160 x 5

-power clean + speed 10 ' box squat


160 x 5
185 x 5
185 x 5

-RDL

365 x 3 ( speed )
405 x 2 ( speed )
405 x 2 ( speed )
405 x 1 ( not as fast ) -------> drpped to 365 x 2 ( speed )

-one arm db snatch

60 x 5


Thank you all !!!!!!!






Canarian and heisman ------------------------> ****ers :D

[malnafoto]

Originally posted by A-rod
Hda some4 bigger guys bragging they were the biggest in the gym and **** but kicked all theier asses with my lighter speed workout , even my girl was laughing how a 250 + - guy was doing 100 smith deads .

There was no rack had to power snatch the bar on the ligher set and power clean on the heaviest to get the bar on squat position


-snatch + speed 10 ' box squat

135 x 5
160 x 5
160 x 5

-power clean + speed 10 ' box squat


160 x 5
185 x 5
185 x 5

-RDL

365 x 3 ( speed )
405 x 2 ( speed )
405 x 2 ( speed )
405 x 1 ( not as fast ) -------> drpped to 365 x 2 ( speed )

-one arm db snatch

60 x 5


Thank you all !!!!!!!






Canarian and heisman ------------------------> ****ers :D

that's fckn' great how you've made those *******s ashamed. I hate this kind of people. Stupid jerks....

be BIG AND be STRONG!

beleza, maluco. o dia, por enquanto, num da nada. to por ti.
qq coisa, eu te aviso por aqui mesmo.

ps - num esquece de me corrigir o ingreis, bruxo. tem umas palavras que taum foda de lembra a ortografia. abração!

[Heisman]

Looks in disbelief when he reads 405x2 for speed.











(directed toward your last comment) You got to admit, it is incredibly stupid to hit yourself in the chin with the bar. Only complete idiot get so enthusiastic that they hit themselves with the weight. :D

[scott_donald]

awesome workout... my favourate baseball player...

[A-rod]

Originally posted by Heisman
Looks in disbelief when he reads 405x2 for speed.











(directed toward your last comment) You got to admit, it is incredibly stupid to hit yourself in the chin with the bar. Only complete idiot get so enthusiastic that they hit themselves with the weight. :D


That was a strange kinda bar Heis , like an "U" upside down..

Had a lighter assistance day just for ****s and giggles :


-Machine close grip bench


350 lbs x 7
350 lbs x 6

-balistic close grip incline


160 x 5
160 x 5
160 x 5

-plate loaded pressdown( not yourtypical ght stuff )



115x 5
115x 5

-seated rows


fullstack x 12
fullstack x 11

-reverse grip Ez-bar curl


95 x 10
95 x 9

-cable X- over

80lbsper side:D X 10

-MACHINE SHRUG


350 x 20

[A-rod]

Originally posted by malnafoto
that's fckn' great how you've made those *******s ashamed. I hate this kind of people. Stupid jerks....

be BIG AND be STRONG!

beleza, maluco. o dia, por enquanto, num da nada. to por ti.
qq coisa, eu te aviso por aqui mesmo.

ps - num esquece de me corrigir o ingreis, bruxo. tem umas palavras que taum foda de lembra a ortografia. abração!

BLZa , a barra anida ta torta , tofalando serio ,barra vagabunda masomeu EGOta na nuvem .....:D


Quart to ai seu mala

[A-rod]

Originally posted by scott_donald
awesome workout... my favourate baseball player...


"Iwannahold you hand "





ThaNKS sCOTT

[malnafoto]

Originally posted by A-rod
BLZa , a barra anida ta torta , tofalando serio ,barra vagabunda masomeu EGOta na nuvem .....:D


Quart to ai seu mala

o ego ta legal por aqui tambeim! =]

o cara deu uma ajudada basica (ele disse qua quase num ajudo, mas sei naum) entaum - Ez CG bench com 55/55kg!

hoje comecei com db's low incline - 22/22kg *6 (quase sem ajuda, mas um R.O.M. meia-boca)

ae, so acabei com duas series pra ajudar o peito de cross over

4 sets of low incline [DB's]

2 heavy sets os CG bench [Ez Bar]

2 sets os crossovers.......num curto muito, mas eh bala ver o desenho completo do peito no espelho! prova de que o peito contrai como um todo ;)

aguardo com os ferro por aqui!

[Heisman]

Originally posted by A-rod
That was a strange kinda bar Heis , like an "U" upside down..

It's still impressive.

[scott_donald]

stop speaking in portugese... i dont understand it and its annoying...

[malnafoto]

Originally posted by scott_donald
stop speaking in portugese... i dont understand it and its annoying...

It's almost everything off topic.......

and I must say that my English kinda sucks. Sometimes I NEED to use portuguese so It's easier........

BUT it's not forbidden, is it?

anyway, I'll try to keep everything in English.........

ps - EVERYTHING ABOUT A-ROD'S - JOURNAL - IS IN ENGLISH.......

[scott_donald]

Originally posted by malnafoto
It's almost everything off topic.......

and I must say that my English kinda sucks. Sometimes I NEED to use portuguese so It's easier........

BUT it's not forbidden, is it?

anyway, I'll try to keep everything in English.........

ps - EVERYTHING ABOUT A-ROD'S - JOURNAL - IS IN ENGLISH.......

ofcourse its not forbidden but i am nosey... and hate not knowing things... almost went out and got a portugese dictionary to see what you were saying.... Best way for your english to get better...

[EliteBSU]

A-Rod, did you post your goals for this journal. i just read the first post and the end here. i need to learn norse, so only the vikings here could understand.

thats what my journal needs, sex count!

Elite

[malnafoto]

ok, scott. only English from now on........

the main problem is that A-rod's pm box is always FULL......
I'm sure I could use portuguese only on pms, but like I said It's ALWAYS FULL..........

ps: Let's A-rod write in whatever language he wants and I'll write back in the same language, ok?

- Elite - I can only teach you Portuguese........ :*

btw - nobody said you MUST read this journal. It's up to you.......

[A-rod]

Originally posted by EliteBSU
A-Rod, did you post your goals for this journal. i just read the first post and the end here. i need to learn norse, so only the vikings here could understand.

thats what my journal needs, sex count!

Elite

My goals are pure speed and power , more speed than power

[A-rod]

Originally posted by malnafoto
o ego ta legal por aqui tambeim! =]

o cara deu uma ajudada basica (ele disse qua quase num ajudo, mas sei naum) entaum - Ez CG bench com 55/55kg!

hoje comecei com db's low incline - 22/22kg *6 (quase sem ajuda, mas um R.O.M. meia-boca)

ae, so acabei com duas series pra ajudar o peito de cross over

4 sets of low incline [DB's]

2 heavy sets os CG bench [Ez Bar]

2 sets os crossovers.......num curto muito, mas eh bala ver o desenho completo do peito no espelho! prova de que o peito contrai como um todo ;)

aguardo com os ferro por aqui!


You are ****ing strong alemon , vamo pega pesado , o meu vai ser tipo


P.E.S.....A.D..O













BB

[Heisman]

Originally posted by A-rod
My goals are pure speed and power , more speed than power

Have you ever done plyometrics? I'm sure that would be a nice change eventually.

[A-rod]

"CAN WE GET ALONG "






























-Rodney King :DB

[A-rod]

Originally posted by Heisman
Have you ever done plyometrics? I'm sure that would be a nice change eventually.

I do plyos on the street , jumping all kinds of shiat you can imagine , depth and ****bb

[malnafoto]

Originally posted by A-rod
You are ****ing strong alemon , vamo pega pesado , o meu vai ser tipo


P.E.S.....A.D..O













BB

beleza, gigante. (tu decide se ingles ou se portugues)

let me know for sure what day we should meet to workout, and I'll be waiting :D (wed or thur)

btw - That shoulder pain I told u about is still driving me crazy

------ I'll train no matter what it takes tho! ------

see ya!

[oark]

Nice lifts.

Question: how is your endurance in general? I find that when I train for just strength/power, my endurance goes way down. I keep thinking about the day when aliens invade the gym and I'll have to chuck dumbells and wield barbells to keep them at bay. I'm worried I won't have the stamina to put up a good fight. I suppose I should periodically train AMG-style.

[A-rod]

Originally posted by oark
Nice lifts.

Question: how is your endurance in general? I find that when I train for just strength/power, my endurance goes way down. I keep thinking about the day when aliens invade the gym and I'll have to chuck dumbells and wield barbells to keep them at bay. I'm worried I won't have the stamina to put up a good fight. I suppose I should periodically train AMG-style.

Thanks dawg ,,,,,,,,,


my endurance isnt my strong point , the speed training doesnt help much eiuther , i feel the same way you do regarding power training and endurance ..........


Nice training session today , went light because i ll have a monster heavy session with malnafoto on thursday and want to lift heavy there ...


-Took lots of pics , the only exercise i didnt take pic was the bb curls the rest is all digicam , i will have them dowloaded for ya when i get back to porto alegre , i M currently training at the beach



-power clean and press

160 x 3
160 x 3
160 x 3
190 x 2

-power cle3an

205 x 1
205 x 1

-jump squats( took sequenced p[ics )

90 lbs x 3
90 lbs x 3

-power snatch

140 x 3
140 x 3

-bb curl

150 x 5

[scott_donald]

on the subject of jump squats... some do high reps some do low reps... the weights you are using for 3 reps are quite low... compared to the rest of your lifts... whats your thinking on them...

[Heisman]

Nice workout. I would love to have your explosiveness, but I have a feeling that I will never have a 36' vertical. However, someday I hope to lift as much as you. You are an inspiration.

[A-rod]

Originally posted by scott_donald
on the subject of jump squats... some do high reps some do low reps... the weights you are using for 3 reps are quite low... compared to the rest of your lifts... whats your thinking on them...

i try to go light to be able to go as high as possible , yeah it s quite low ideed ...........i will go higher on reps but my tights tend to burn as hell and my legs would be empaired for too long , i keep it low to recover faster as well .

[A-rod]

Originally posted by Heisman
Nice workout. I would love to have your explosiveness, but I have a feeling that I will never have a 36' vertical. However, someday I hope to lift as much as you. You are an inspiration.


Man , that s like the greatest ( physical )compliment i ve ever recieved , thanks so much dude !!!!!!

[malnafoto]

wath's up, A-rod?

my shoulder is getting better fckn quickly - almost no pain today!

I'm looking foward to kick some ass on our heavy workout, dude!

[scott_donald]

Originally posted by A-rod
i try to go light to be able to go as high as possible , yeah it s quite low ideed ...........i will go higher on reps but my tights tend to burn as hell and my legs would be empaired for too long , i keep it low to recover faster as well .

ye fair dos as right now i am doin about 100kg for 12 reps... after squats and front squats.... i guess the aim is height which i try to get too... but ye you are dead after that...

[A-rod]

Originally posted by scott_donald
ye fair dos as right now i am doin about 100kg for 12 reps... after squats and front squats.... i guess the aim is height which i try to get too... but ye you are dead after that...

I`ll try heavier and see how that goes , 225 lbs x 12 for jump squats looks awesome .........

[malnafoto]

Had an awesome training session with malnafoto , we went heavy andf made the deca boys look like pussies , wet ones ................
Took lots of pics and **** , we are going to post those right now ...........


Here is an 550 lb rack pull

[malnafoto]

here is malnafoto doing 370 lb rack pull

[malnafoto]

here `s me doing an 400 lb pulldown ( 200 each side ) for 5 reps

[malnafoto]

Here is malnafoto dropping the bar on rack pulls with 370 lbs

[malnafoto]

Here is malnafoto high pulling 200 lbs

[malnafoto]

Here `s malnafoto`s back

[malnafoto]

410 LBS SHRUGS

[malnafoto]

Me and my new g.f ....sideways

[A-rod]

Full workout :

-Rack pulls

370 lbs x 3
410 lbs x 3
550 lbs x 1( pic )

-Machine pulldowns


400 lbs x 5(pictured)
400 lbs x 5

-Yates rows

315 lbs x 5

-high pulls

200 lbs x 3( pic )

-shrugs( pics )

410 x 5
410 x 5

-dips


Bw x 12( pic)
Bw x 12

-Speed power curls

150 x 3

-db curls

50 x 10 ( pic )

[scott_donald]

malnafoto why dont u start ur own journal...

[A-rod]

BTW - I was using his acount to post my pics and his ( just to make things as clear as possible )

[scott_donald]

Originally posted by A-rod
BTW - I was using his acount to post my pics and his ( just to make things as clear as possible )

ye wondered that... why...

congrats on the 4000 posts...

[A-rod]

Originally posted by scott_donald
ye wondered that... why...

congrats on the 4000 posts...

Thanks Scott !!

Because we trained togheter and his home cumputer logged directly to his account and i posted our stuff from there , i wasnt going to waste time unlogging and relogging i was on the go.........

[A-rod]

There are pics on page 3 as well guys , 550 lb box pull , 400 pulldown and malnafotos rack puls , high pulls and back pic

[A-rod]

550 lb rack pull

[Heisman]

Awesome pics. Good job to both of you.

[A-rod]

Thanks a lot dude ..............

[malnafoto]

Originally posted by Heisman
Awesome pics. Good job to both of you.

It was fkcn awsome, man

btw - thanks

[A-rod]

Where `s the E-mail alemon viadu ?

[malnafoto]

A-rod, take a look at ur e-mails

I had already sent the first "package" =]

don't forget my conection sucks :(

[A-rod]

Nothing arrived man , wrong adress maybe ..........

[malnafoto]

Originally posted by A-rod
Nothing arrived man , wrong adress maybe ..........

that sucks man

I'll try somthn new today (later - after midnight as always)

btw - do u have winzip software?

right now, I cant help u man :(

see ya!

[A-rod]

Forgot the sex update , my girl counted 34 missing condoms since we got to the beach apt , it was 12 days ago , about 3 a day not counting ocasional foreplay..........

[Heisman]

Originally posted by A-rod
Forgot the sex update , my girl counted 34 missing condoms since we got to the beach apt , it was 12 days ago , about 3 a day not counting ocasional foreplay..........

LMAO. Good job. :D

[malnafoto]

a-rod, have u got the e-mail?

I've tried another e-mail (danisekuelado), and sent u some pics

let me know if that's worked :)

[A-rod]

Not yet man , just to make sure this is my E-mail ad :

bigpuller@ibest.com.br


u da mina :


frau_kengeriski@yahoo.de

[malnafoto]

Originally posted by scott_donald
malnafoto why dont u start ur own journal...

I don't wanna be bigger

I'd love to be stronger BUT I'm thinking about loosing some mass

(if I train like a horse for strenght, I don't think I can get any smaller - probably even bigger)

the main problem is that I dont wanna start something that would probably sucks.

DO SOMETHING RIGHT OR JUST DON'T ;)

my stats are 174 cm and almost 85 kilos
(I wanna cut down to maybe 78 kilos)

btw - I eat a lot, so Its almost impossible to do some cut phase right now (that would help a lot. I'll try as soon as I can)

[malnafoto]

Originally posted by A-rod
Not yet man , just to make sure this is my E-mail ad :

bigpuller@ibest.com.br


u da mina :


frau_kengeriski@yahoo.de

I'm trying AGAIN right now. hope that works

[A-rod]

Good workout today :


-Close grip pause bench


205 x 3 ( speed )
230 x 3 ( speed )
250 x 3 ( a bit slower towards the lockout but still fast enough )
300 x 1 ( the drive off the bottom was awesome but the lockout not )

-Dynamic box squats ( 1 ' below paralel)


240 lbs x 2 reps x 8 sets


-Speed RDL with 25 lb plates


350 x 3
350 x 3
350 x 3

-T-bar rows

240 x 5
220 x 5
200 x 5

-Skull crushers

125 x 10
145 x 5

Some light Ez-bar curls

[scott_donald]

looking good... where the pics lately,.,, hehe...

[Heisman]

Good workout. Those numbers are very impressive for speed.

[A-rod]

Thank you guys , i just recieved new pics but i `m unlable to open them for somerason , can anyone help me ?????

[Its_PainFuLL]

Originally posted by malnafoto
I don't wanna be bigger

I'd love to be stronger BUT I'm thinking about loosing some mass

(if I train like a horse for strenght, I don't think I can get any smaller - probably even bigger)

the main problem is that I dont wanna start something that would probably sucks.

DO SOMETHING RIGHT OR JUST DON'T ;)

my stats are 174 cm and almost 85 kilos
(I wanna cut down to maybe 78 kilos)

btw - I eat a lot, so Its almost impossible to do some cut phase right now (that would help a lot. I'll try as soon as I can)


scott was askin why didnt u star your own journal.........

[malnafoto]

Originally posted by Its_PainFuLL
scott was askin why didnt u star your own journal.........

that's what I was trying to explain.

I wont do a journal if its gonna suck. it would be a complete mess.

[malnafoto]

I understand. It wasnt clear. I think Its not worthy starting a journal the way mine would start.....

[A-rod]

Hoje o supininho rendeu , mandei 136 pra cima so dei uma cagadina para finalizar a repeticao

[malnafoto]

Originally posted by A-rod
Hoje o supininho rendeu , mandei 136 pra cima so dei uma cagadina para finalizar a repeticao

ainda bem, andre. tu sabe que tem dias de supino e dias de terra :)

recebeu pelo menos um e-mail meu? tentei varios

[A-rod]

Originally posted by malnafoto
ainda bem, andre. tu sabe que tem dias de supino e dias de terra :)

recebeu pelo menos um e-mail meu? tentei varios

THAT `S TRUE


Unfortunatly i did not recieve it, try my chick `s E-mail too dude .
As a last resort you may have to put them on a PC disk an i will grab it next time we train togheter .


See dude , TI AMU ALEMON






P.S-Sem viadagem caralhu :D

[scott_donald]

Originally posted by malnafoto
that's what I was trying to explain.

I wont do a journal if its gonna suck. it would be a complete mess.

but if it sucks it can only get better and it certainly does not look like it would... plus we can help you...

[malnafoto]

Originally posted by scott_donald
but if it sucks it can only get better and it certainly does not look like it would... plus we can help you...

I know it could be a good journal ;)

but my workouts wont be consistent and often from now on

(not sure yet tho)

If i start a journal, IT HAS TO BE GOOD

I dont wanna do something that would be messed up

but I'll think about it

thanks Scott

[malnafoto]

Originally posted by A-rod
THAT `S TRUE


Unfortunatly i did not recieve it, try my chick `s E-mail too dude .
As a last resort you may have to put them on a PC disk an i will grab it next time we train togheter .


See dude , TI AMU ALEMON






P.S-Sem viadagem caralhu :D

tu sabe que eu te adoruuuu horrores :)

dude, I sent ur g.f an e-mail

It really sucks, man :(

[A-rod]

Originally posted by malnafoto
tu sabe que eu te adoruuuu horrores :)

dude, I sent ur g.f an e-mail

It really sucks, man :(


I think your E-mail thing is acting up because i `m recieving mail regularly , perhaps the size of the files has sumping to do with it .Who knows ????

[malnafoto]

cara, qq hora eu dou um pulo no praia de belas, e a gente se fala (te consigo um CD ou coisa parecida) pra te passar as fotos e tudo mais que eu tenho.

mantenha contato, gigante!

abracaum

[A-rod]

Originally posted by malnafoto
cara, qq hora eu dou um pulo no praia de belas, e a gente se fala (te consigo um CD ou coisa parecida) pra te passar as fotos e tudo mais que eu tenho.

mantenha contato, gigante!

abracaum

Let `s train too dude , i want to train with you again ,i`ll get the camera and we`ll go even heavier

[scott_donald]

get a phone....

[A-rod]

Originally posted by scott_donald
get a phone....


Too expensive Mr postwhore :D

[A-rod]

My chick wants you to come to the beach with us , we `ll have a female friend there and we `ll have some fun , if your mom alllows off course :D

Damn she doesnt support your training one bit dude , that `s kinda sad actually

[scott_donald]

Originally posted by A-rod
My chick wants you to come to the beach with us , we `ll have a female friend there and we `ll have some fun , if your mom alllows off course :D

Damn she doesnt support your training one bit dude , that `s kinda sad actually

i will come if you want...

[scott_donald]

Originally posted by A-rod
Too expensive Mr postwhore :D

why so expensive...

[A-rod]

Originally posted by scott_donald
why so expensive...


Because compared to the ADSL internet that `already beeing payed anyways the phone would be an unecessary cost .

[scott_donald]

Originally posted by A-rod
Because compared to the ADSL internet that `already beeing payed anyways the phone would be an unecessary cost .

get msn or aim or yahoo messenger... it is so hard to readt he great workouts that you have been having....

[malnafoto]

Originally posted by A-rod
My chick wants you to come to the beach with us , we `ll have a female friend there and we `ll have some fun , if your mom alllows off course :D

Damn she doesnt support your training one bit dude , that `s kinda sad actually

How does this female look like? :D

I'll pegar leve in some exercises dude. BUT I wanna bigger pecs I must say :)

again, TELL ME ABOUT THIS FEMALE?

ps - I'm kinda KEBRADO right now. When would we go to the beach? I could steal someone tho ;)

[malnafoto]

I've just sent u an e-mail, A-rod. please, let me know if that had came to you.

[A-rod]

Originally posted by malnafoto
How does this female look like? :D

I'll pegar leve in some exercises dude. BUT I wanna bigger pecs I must say :)

again, TELL ME ABOUT THIS FEMALE?

ps - I'm kinda KEBRADO right now. When would we go to the beach? I could steal someone tho ;)

This will be march 12 th ( friday ) and we`ll stay untill sunday , i dont reallyremember her but my chick said it`s a cool average looking girl , you dont NEED to hook up with her if you dont want to , we are just going to have some fun dude .........

[malnafoto]

Originally posted by scott_donald
get msn or aim or yahoo messenger... it is so hard to readt he great workouts that you have been having....
hey, Scott. Did you understand what I was trying to say about making a journal?

ps - maybe A-rod could help me a little bit ;)

[malnafoto]

Originally posted by A-rod
This will be march 12 th ( friday ) and we`ll stay untill sunday , i dont reallyremember her but my chick said it`s a cool average looking girl , you dont NEED to hook up with her if you dont want to , we are just going to have some fun dude .........

ok ok

I'm not afraid of any female andre ;)

I think I can save some money and we'll for sure have some fun, dude. don't let me forget about it.

I'm thinking about makinfg you a visit some near day. I'll say somthn' here.

hey - what about the e-mail? bigpuller.

[A-rod]

Cool !

Ibest is out for me , the messeage told me to check back later , ****ERS

[malnafoto]

Originally posted by A-rod
Cool !

Ibest is out for me , the messeage told me to check back later , ****ERS

damn :(

man why dont u install icq. its kinda boring but it would help us a lot.

[Heisman]

You guys sound so pathetic. :D In this age of going to Mars, seeing black holes, and finding a diamond the size of the moon in space that is trillions of miles away from us, you guys can't get your email to work. LMAO

[A-rod]

Originally posted by malnafoto
damn :(

man why dont u install icq. its kinda boring but it would help us a lot.

Cool , give me some pointers and tips , a link to a site would help too , i`m a computer dumbass........I `ll install it tomorrow

[malnafoto]

Originally posted by A-rod
Cool , give me some pointers and tips , a link to a site would help too , i`m a computer dumbass........I `ll install it tomorrow

http://download.com.com/3000-2150-10176125.html?part=52214&subj=dlpage&tag=button

or just go to www.download.com and find there any icq software. then, you just have to create an user and you're set ;)

If you have any trouble, use your fckn' phone dude :D

[A-rod]

Fantastic workout today , i was a bit unmotivated to go but once i got there things went great ..... my legs are still destroyed


-Reverse grip Ez-bar bench --->last time i used only about 180 lbs

200 x5 speed
200 x 5 speed
225 x 3 speed ( easy , i couldnt belive it )
250 x 1 smooth ------------> P.R

-One arm sup . T-bar row

110 x 5
110 x 5
110 x 5

-pullups

Bw x 7 ----> chins Bw x 2

-Db lateral raise

45 x 5

-alternate db curls

60 x 10 ( felt tired )

-one arm reverse grip pressdown

? LBs x 10 ( each arm )

[Heisman]

Great job on the PR. 250 is such an awesome looking number.

[A-rod]

Thanks bro , i wasnt relly sure what i was going to do as bench assistance and suddenly i felt reverse grip bench would be the thing to do and worked out great , this is only my 3rd time doing reverse grip bench , first time i used a straight bar and couldnt even stabilize 150 lbs , last time i tryed around 180 lbs and was confortable but i didnt expect my poundage to go up that quickly

[Heisman]

Originally posted by A-rod
Thanks bro , i wasnt relly sure what i was going to do as bench assistance and suddenly i felt reverse grip bench would be the thing to do and worked out great , this is only my 3rd time doing reverse grip bench , first time i used a straight bar and couldnt even stabilize 150 lbs , last time i tryed around 180 lbs and was confortable but i didnt expect my poundage to go up that quickly

Yeah. Most people don't increase by 100 pounds in two workouts. You'll be doing 1000 in two months. LOL.

[A-rod]

Originally posted by Heisman
Yeah. Most people don't increase by 100 pounds in two workouts. You'll be doing 1000 in two months. LOL.


Oh sure :D

[Jesin]

looking strong arod, real nice bro. Good numbers yer putting up for sure

[A-rod]

Thanks Jesin

[A-rod]

Did the rest of the fullbody routine from yesterday , i didnt do legs yesterday cause they were still sore and came back to do it today .

-Speed box squats ( had no strength , went lighter )

205 x 5
225 x 5
205 x 5

-jump squats

120 x 5
120 x 5 ( on box )

-Ez- bar raw Shrugs

350 x 5
350 x 5
315 x 5
315 x 5


Some guy was laughing about the jump squats , i called him saying " i `m a real stupid guy , why would i do such stupid exercise huh ??? " and left

[Heisman]

You'll be stronger next time. If you see that guy again, just show him your vertical.

[A-rod]

Originally posted by Heisman
You'll be stronger next time. If you see that guy again, just show him your vertical.

Yeah , a big vertical in front of a loaded deadlift bar would be quite a sight ..............looks extremely cool

[A-rod]

Nice nice workout , decided to go heavier on the jump squats and went great .......


-Incline Ez-bar pause high speed presses

regular grip 200 x 3
reverse 200 x 3
regular 200 x 3
reverse 200 x 3
regular 230 x 3
reverse 200 x 3

-Ez-bar clean and presses

160 x 3
190 x 2

-Ez-bar Yates rows

290 x 5
315 x 4

-Jump squats

135 x 3
160 x 3
190 x 3
210 x 3

-Ez-bar speed dead / shrugs

315 x 1 speed dead + 8 shrugs

-Close grip speed bench ( just for ****s and giggles )

150 x 8

-Ez-bar power curl

170 x 3

[A-rod]

I`ll do some curls and skulls later today

[Heisman]

Nice workouts. Those are some heavy jump squats.

[A-rod]

Originally posted by Heisman
Nice workouts. Those are some heavy jump squats.

Yeah ,Scott Donald was asking me Y didnt i go heavier on jump squats i tryied it and was quite please with height and power .

[scott_donald]

Originally posted by A-rod
Yeah ,Scott Donald was asking me Y didnt i go heavier on jump squats i tryied it and was quite please with height and power .

i def prefer the heavier ones too... seems a good workout...

[A-rod]

My arm workout was a blast lotsa hot chicks staring and some scared ass dudes .....



Alternate db curls :


60 x 14
60 x 12
60 x 13

db incline curls :

50 x 6-----> standing 50 x 2

Skulls :

125 x 5
140 x 5
145 x 4

-standing (pump) Ez curls :

140 x 8 ( tut )

[Heisman]

Nice workout. Stop thinking about girls and just lift.

[A-rod]

When i got there , there was a guy ( who i dont like , he talked **** about my liver beeing in bad condition ) doing db rows with the 60 lber , i grabbed that **** i taught him some lessons , i love girls with tight boobies too..........

[Heisman]

Originally posted by A-rod
When i got there , there was a guy ( who i dont like , he talked **** about my liver beeing in bad condition ) doing db rows with the 60 lber , i grabbed that **** i taught him some lessons , i love girls with tight boobies too..........

Part 1: Very nice. :)

Part 2: Pathetic. :D

[malnafoto]

Originally posted by A-rod
Nice nice workout , decided to go heavier on the jump squats and went great .......


-Incline Ez-bar pause high speed presses

regular grip 200 x 3
reverse 200 x 3
regular 200 x 3
reverse 200 x 3
regular 230 x 3
reverse 200 x 3

-Ez-bar clean and presses

160 x 3
190 x 2

-Ez-bar Yates rows

290 x 5
315 x 4

-Jump squats

135 x 3
160 x 3
190 x 3
210 x 3

-Ez-bar speed dead / shrugs

315 x 1 speed dead + 8 shrugs

-Close grip speed bench ( just for ****s and giggles )

150 x 8

-Ez-bar power curl

170 x 3

cara, to muito sem grana - CRISE MESMO =[

tem um churrasco quase certo sexta (da minha turma), e to contando pila pra faze meus troço.

se rolar praia, num vo poder ir, andre (to mto puto cum tudo isso)

btw - puta treino, maluco

falae

[A-rod]

Originally posted by malnafoto
cara, to muito sem grana - CRISE MESMO =[

tem um churrasco quase certo sexta (da minha turma), e to contando pila pra faze meus troço.

se rolar praia, num vo poder ir, andre (to mto puto cum tudo isso)

btw - puta treino, maluco

falae


No problemo man !!!!




I forgot to add that i did lateral raises in the afternoom with arms :

Db lateral raises :

40 lbs x 7

[A-rod]

Got some pix from my feb 26 th wourkout on the breach`s gym.
140 lb power snatch x 3 reps

[A-rod]

160 lb hang clean and press x 3 reps ,all sets far from failure

[A-rod]

205 lb powerclean

[A-rod]

Jump squts , i think it was only about 95 lbs if i can remember well ........

[Heisman]

Nice pics. Get a few pics of yourself jumping 36' and dunking.

[A-rod]

I will , i also got a pic of my jumping on and off a 36 ' wall real drunk and a shirtless shot , i just need the winzip tou unzip that **** ..........

[A-rod]

i `VE GOT A HUGE JUMP PIC , BUT IT `S TOO BIG FOR THE SITE , CAN SOMEONE FIX IT FOR ME .????????

[Heisman]

Originally posted by A-rod
i `VE GOT A HUGE JUMP PIC , BUT IT `S TOO BIG FOR THE SITE , CAN SOMEONE FIX IT FOR ME .????????

I WANT TO SEE IT! Don't tease me like this. I hate you. (until you find a way to post the pic)

[A-rod]

Originally posted by Heisman
I WANT TO SEE IT! Don't tease me like this. I hate you. (until you find a way to post the pic)

I can E-mail you the pic , can you make it smaller to fit the 1000 x 1000 thingy ?????


I`ll try and attch other pics and will send that one to ya

[Heisman]

Originally posted by A-rod
I can E-mail you the pic , can you make it smaller to fit the 1000 x 1000 thingy ?????


I`ll try and attch other pics and will send that one to ya

I don't know how to make pics smaller and post them. Just make a thread in the post your picture section. I'm sure that at least one of the people there will be able to help you.

You don't have to email it to me, I can wait just like everyone else. I have strong will power.

[A-rod]

SENT

[Heisman]

AWESOME picture. You can definitely get off the ground when you want to.

[A-rod]

Originally posted by Heisman
AWESOME picture. You can definitely get off the ground when you want to.


Thanks bro , you didnt think that jump squat pic cought me at my heighest point , did ya ???

[Heisman]

No. However, wherever it did catch you was high enough. I wish I could jump like that.

[A-rod]

Originally posted by Heisman
No. However, wherever it did catch you was high enough. I wish I could jump like that.


You `ve gotta be drunk , that `s all ..........:D

[Heisman]

Originally posted by A-rod
You `ve gotta be drunk , that `s all ..........:D

I hate you. :D

[A-rod]

I tryed the bear today and loved it , it consists of a hang clean , front squat , push press , jump squat and behind the neck push press done in sequence and as fast as possible went light to get the hang of it , i ´m going to list the plyos i do too ........


-"The bear "


-140 lbs
-140 lbs
-140 lbs
-140 lbs
-140 lbs
-140 lbs
-160 lbs
-180 lbs


-One arm db snatch

70 lbs x 5
80 lbs x 5


-roof reaches ( roof looks like an ^ , gotta series of diferent heights to work on )

height estimatives 10 -11 ' x 6 jumps no misses


-side to side bench jumps 4 sets

[Heisman]

Nice workout. The bear can be very exhausting when you start using heavier weights.

[malnafoto]

Originally posted by A-rod
No problemo man !!!!




I forgot to add that i did lateral raises in the afternoom with arms :

Db lateral raises :

40 lbs x 7

that sucks, man :(

btw - u've got a huge space @ the beach's gym ;)

nice pics, dude!

[A-rod]

Originally posted by Heisman
Nice workout. The bear can be very exhausting when you start using heavier weights.


You bet , i can see a 200 lb bear in the near future , i just have to get used to the front squat ( most dificult part for me since i have never done it seriously ) and voila .
The 90 + lb db snatch will be possibly next week , that 80 lbs was easy and a picnic basket .

I `ll try and take pix of that .

[A-rod]

Originally posted by malnafoto
that sucks, man :(

btw - u've got a huge space @ the beach's gym ;)

nice pics, dude!

Yeah bro , that **** was huge

Try that bear thing man , very cool ...check :www.testosterone.com and serch for " the bear"

[DB15]

On a scale from 1-10 how difficult was the bear, it seems like the be all end all of lifts

[malnafoto]

Originally posted by A-rod
Yeah bro , that **** was huge

Try that bear thing man , very cool ...check :www.testosterone.com and serch for " the bear"

the site didn't open here, dude

[A-rod]

Originally posted by DB15
On a scale from 1-10 how difficult was the bear, it seems like the be all end all of lifts


Thinking in terms of doing reps with it i `d say it `s the most dificult exercise you can do since each rep is 5 coumpond exercises , it `s a 10 .

[A-rod]

Originally posted by malnafoto
the site didn't open here, dude


Here it is fukaa :http://www.t-mag.com/nation_articles/274bear.jsp

[A-rod]

I didnt sleep too well ( a lil less than 5 hours) , i had a turd treatening to leave my ass but still managed to kick ass in the gym , i will return for a afternoon workout later .


-Ez-bar reverse grip bench with pause

250 x 1 fast
260 x 1 quasis fast
260 x 1 "
275 x 1 Smooth P.R
200 x 4 breakneck speed

-Suported T-bar row

250 x 5
275 x 5
300 x 3

[A-rod]

Damn i was such an hyperactive prick today , i lifted like crazy , a**** i `m ampheta................mized :


-Weighted chins

30 lbs x 8
50 lbs x 8

-One arm db snatch

70 x 5

-Lite jump squat

160 x 3
135 x 3
135 x 3
160 x 3

-Roof reaches

10 ' x 8 no misses

-Ez-bar power curl

170 X 3
190 x 2
190 x 2
230 x 0( what was i thinking )

-Lite EZ- skulls

115 x 8


-Lateral raises

40 x 9

-****ty Leg press Calf raises


full stack ( about 500 lbs) x 10
fullstack x 10


I`M CRAZY , WE ARE GOING TO GO TO THE BEACH TODAY AND I ´M CRAEZXZ TYC UJKOPJ~´PJ1E

[Heisman]

I have no idea what is wrong with you today, but the numbers look good. Try a 200 pound power curl next time.

[A-rod]

Originally posted by Heisman
I have no idea what is wrong with you today, but the numbers look good. Try a 200 pound power curl next time.


Will try , i tried the 90 lb one arm sntach but i realized i wouldnt make it so i skipped that one and went for the 70 lber .


What is with me ????1



I`m going to the beach with my beautifull chick drink tridestiled vodca frinks and have sex and possibly pouschase some roids , i `ve got amphetamines and mary jane on me dude .


You see i `m not a good influence , i was jumping all over town today , grabbed the 2nd floor of a buliding ...crazy shiz

[A-rod]

O seus gringu fia da pita whoever wants the crazy jump pic shoot me your E-mail though PM and i will send it to you ........]




Tell me if you know how to maker it smaller cause i want to post those here and they are too big .

THANKS

[Heisman]

Originally posted by A-rod
possibly pouschase some roids

Are you seriously thinking about doing roids?

[malnafoto]

Originally posted by A-rod
O seus gringu fia da pita whoever wants the crazy jump pic shoot me your E-mail though PM and i will send it to you ........]




Tell me if you know how to maker it smaller cause i want to post those here and they are too big .

THANKS

what up, lokaum?

I wanna see your jumping pics, man!

And u know I could never help w/ anything about e-mails :)

btw - that second link has worked - maybe someday I'll give it a try!

[gympunk]

Originally posted by A-rod


I`m going to the beach with my beautifull chick drink tridestiled vodca frinks and have sex and possibly pouschase some roids , i `ve got amphetamines and mary jane on me dude .



Except for the 'roids sounds like me back in the day!

[A-rod]

Originally posted by Heisman
Are you seriously thinking about doing roids?


Yep , but i didnt get any yet , i `ll be doing an all prop cycle -> test prop 500 mg week ( mon, wed , fri) x 10-12 weeks + clomid and nolva but i `ll prolly start september

[A-rod]

Originally posted by malnafoto
what up, lokaum?

I wanna see your jumping pics, man!

And u know I could never help w/ anything about e-mails :)

btw - that second link has worked - maybe someday I'll give it a try!


I`ll send you that , what s your E-,mail adress again ? i know you already told me but i `m out of memory :D

[A-rod]

I was trying out some punching sequences and my friend shoot a video of a great one , stand by for the video ,,,,,,,,,,,,,,,


Fast ****

[Heisman]

Originally posted by A-rod
I was trying out some punching sequences and my friend shoot a video of a great one , stand by for the video ,,,,,,,,,,,,,,,


Fast ****

Cool.

Do you really need the roids? You're doing great without them.

[A-rod]

Originally posted by Heisman
Cool.

Do you really need the roids? You're doing great without them.


I `m sooooo curious to see how stronger and more powerfull i can be so actually i dont NEED them i just need to try it at least once ........

[A-rod]

Great workout , i coundnt standing the thought of heavy presses or squats and went to train lite bencdh heavy deads , will come back to do arms later :


-Close grip speed pause presses


205 x 3
205 x 3
205 x 3
205 x 3

-Incline drop-n-catch presses ( balistic work )

160 x 5
160 x 5
160 x 5


-Ez -bar deads no straps no belt

315 x 1 ( aclimation ) + 5 shrugs
365 x 1 ( aclimation ) + 5 shrugs
435 x 3
470 x 2 ( my grip is limiting my deads )

-One arm supported T-bar rows

100 x 6
115 x 5

[malnafoto]

Originally posted by A-rod
I`ll send you that , what s your E-,mail adress again ? i know you already told me but i `m out of memory :D

malnafoto@ubbi.com.br

malnafoto@ibest.com.br

danisekuelado@pop.com.br

pick one, man!

[A-rod]

Excelent arm workout , i `m getting much stronger and my bodyweight is going up , i am at 210 lbs right now , i want to lose 10 to keep at 200


-Db curls

60 x 16( alternate )
60 x 8 ( 2 arms at same time )
60 x 12 (alternate hammer )


-Two arm rope curl


100 lbs x 3 ( that **** was heavy )

-Ez-bar skulls ( KILLER )


150 x 4 ----- > 125 x 5
150 x 3------->135 x 3
170 x 1-------->125 x 5

[Heisman]

You should do static holds for your grip.

[A-rod]

Yep , statics are a good option , had an awesome workout today , got a pr and one almost pr :


-Reverse grip Ez-bar bench with pause :


-250 x 1( fast )
-290 x 1 ( light tap from spotter )
-260 x 2( fast )
-260 x 2( first one was fast )

-Ez-bar reverse grip incline press

200 x 4( real fast )

-Jump squat

205 x 3

-Speed low box squat

205 x 3
275 x 3
300 x 1
315 x 1
205 x 3 ( breakneck speed )

-Box clean and press

160 x 3

-Ez-bar power clean off the floor ( small plates )

200 x 1
215 x 1

-Ez-bar power curl

170 x 3
190 x 2
200 x 1 ( PR thanks to heisman who suggested i try 200 )

-Light Skulls

125 x 5
125 x 5

-lateral raises

50 x 5

-Leg press calf raises

full stack x 10

[Heisman]

Originally posted by A-rod
200 x 1 ( PR thanks to heisman who suggested i try 200 )


Great job bro. You're improving on the close grip benching too. Keep up the good work.

[A-rod]

Thanks bro , i had a good workout today , my arms felt overworked tho :


-Db presses with pause ( dbs lower than low )

90 x 5 speed
90 x 5 "
90 x 5 "
90 x 5 "

-Close grip pause presses

225 x 3 all sets real fasty on the positive
250 x 3
275 x 3 lost a lil speed at lockout


-Weighted chins ( had to use ankle weights )

25 x 8
40 x 8

-one arm T-bar rows

135 x 4 ( w/ hooks )
110 x 5 ( no hooks )

-Seated cable rows


full stack +35 lbsx8 TUT
ful stack + 35 lbsx8 TUT


-Alternate db curls

60 x 12
60 x 8 ( hammer style )

-Skulls drop set

150 x 3----> 125 x 2



ARMS FELT STRANGELY OVERWORKED SO I STOPPED


I WILL WORK LOWER BODY AND TRAPS TOMORROW

[Heisman]

I would skip the next bicep and tricep workouts to let your arms recharge. They will still get hit with the back, chest, and shoulders anyway.

[malnafoto]

cara, tenho prova amanha. nao sei se vou poder passar ae pra te ajudar no treino. vou ate mais cedo pra aula pra revisar. matematica :(

eu queria te dar as straps, mas nao sei se vou poder.
se der, eu te aviso amanha, se puder ir.

abracao, e BOM TREINO - falou, gigante

ps - e o pior e que nao to legal de cabeca. nem vou entrar em detalhes ;)

[Steveo31]

Nice job on the workout. Good numbers :)

Did you do close grip chins or just regular?

[A-rod]

Originally posted by Steveo31
Nice job on the workout. Good numbers :)

Did you do close grip chins or just regular?

Thanks steve !

Whenever i do chins my grip is around shoulder width or a lil less

[A-rod]

Originally posted by Heisman
I would skip the next bicep and tricep workouts to let your arms recharge. They will still get hit with the back, chest, and shoulders anyway.


That `s prolly what i `m going to do

[A-rod]

Originally posted by malnafoto
cara, tenho prova amanha. nao sei se vou poder passar ae pra te ajudar no treino. vou ate mais cedo pra aula pra revisar. matematica :(

eu queria te dar as straps, mas nao sei se vou poder.
se der, eu te aviso amanha, se puder ir.

abracao, e BOM TREINO - falou, gigante

ps - e o pior e que nao to legal de cabeca. nem vou entrar em detalhes ;)


No problemo , i hope you get better soon bro .......


You know you can call me if you want to

[A-rod]

Did deads and traps , was feeling a lil under the weateher and didnt push it too much :


-Ez-bar deads ( no straps no belt double -O grip )

470 x 1
470 x 1
470 x 1
470 x 1

-Ez-bar shrugs :

365 x 5 (bar on the ground )
315 x 5 ( bar on the 16 ' box )
315 x 5 ( " )

[malnafoto]

Originally posted by A-rod
No problemo , i hope you get better soon bro .......


You know you can call me if you want to

thanks, dude.

I'm like a rollercoaster, you know

sometimes, I just feel don't feel good, that's it.

BUT I'm sure I'll help you to workout, and I'll give you my straps!

good job anyways

falooouuuu, gigante ;)

[Heisman]

I wish I could say doing 470 pound deadlifts wasn't pushing it. When are you going to max in them again?

[A-rod]

Originally posted by Heisman
I wish I could say doing 470 pound deadlifts wasn't pushing it. When are you going to max in them again?


Prolly in 2-3 weeks , gotta do the deload first .


I feeling i `m going to catch a cold too man , i hope it doesnt fuk me up too badly .

[Heisman]

Everybody around this site is getting colds. Maybe a computer virus is going around? :D

Just sleep, eat, and drink a lot of water.

[A-rod]

Originally posted by Heisman
Everybody around this site is getting colds. Maybe a computer virus is going around? :D

Just sleep, eat, and drink a lot of water.


Yep , that`s what i plan on but i have lots of classes and i `m also looking for a job , the cold takes away my focus and motivation )-;

[A-rod]

Felt better about my cold and trained heavier today ...


-Ez-bar reverse grip pause bench press


200 x 5 fast
225 x 3 fast
250 x 2 fast
260 x 1 not as fast
250 x 1 fast

-Ez-bar reverse incline press

200 x 4 real fast

-The bear( forgot the front squat on first 2 sets )

160
190
160
160

-Speed Ez-bar deads

365 x 3
365 x 5( had to shut up someone )

-Ez-bar curls

175 x 4
190 x 1

-Ez-bar skulls

140 x 5



Arms felt great

[Heisman]

It's great when you shut people up. The 200 pound bear must be coming soon.

[A-rod]

Originally posted by Heisman
It's great when you shut people up. The 200 pound bear must be coming soon.


It wont take long but i feel i need straps for that or else the bar will fly off my hands .That fuka must be ****ting his pants , acused me of roid use bhind my back and i heard it , if he comes up to me i `ll smack the **** outta him real bad

[malnafoto]

STRONG AS ALWAYS, DUDE ;)

hey, A-rod. I had a short but strong workout today. my DB bench was 22/22kg *5 (I will try 24/24's real soon) and I did some deads just to get the feel (70/70 full R.O.M., easy and without straps - I'm trying to get a stronger grip).

I didn't do too may things, but Itwas good anyway (first workout this week)

ae, gigante. treinei hj, sem exagero. so pegueio pesado nas deads e no supino com halteres. num perdi força. num quero crescer, mas pelo menos once a week eu vo treinar pra me manter relativamente forte. assim que der, eu falo melhor contigo.

falou, maluco =]

[A-rod]

Originally posted by malnafoto
STRONG AS ALWAYS, DUDE ;)

hey, A-rod. I had a short but strong workout today. my DB bench was 22/22kg *5 (I will try 24/24's real soon) and I did some deads just to get the feel (70/70 full R.O.M., easy and without straps - I'm trying to get a stronger grip).

I didn't do too may things, but Itwas good anyway (first workout this week)

ae, gigante. treinei hj, sem exagero. so pegueio pesado nas deads e no supino com halteres. num perdi força. num quero crescer, mas pelo menos once a week eu vo treinar pra me manter relativamente forte. assim que der, eu falo melhor contigo.

falou, maluco =]


That `s good dude , keep on training look at me , i `m not huge , i `m perfectly aceptable size and i keep on training heavy , good luck dude , keep on touch alemon safado cumedor de coleguinhas :D

[malnafoto]

Originally posted by A-rod
That `s good dude , keep on training look at me , i `m not huge , i `m perfectly aceptable size and i keep on training heavy , good luck dude , keep on touch alemon safado cumedor de coleguinhas :D

that's what I'll try to do. I'll basically train for strenght, and when I get a "estagio" I'll try to lose some fat. not too much tho

I'll let you updated.

see ya, dude

e a mina eh tri decente. tenho que ir muito bem na manha com essa. mas pelo jeito vale a pena. VEREMOS ;)

cheguei do DADO (fui com ela) agora ;)

[Heisman]

Originally posted by malnafoto
that's what I'll try to do. I'll basically train for strenght, and when I get a "estagio" I'll try to lose some fat. not too much tho

I'll let you updated.

see ya, dude

e a mina eh tri decente. tenho que ir muito bem na manha com essa. mas pelo jeito vale a pena. VEREMOS ;)

cheguei do DADO (fui com ela) agora ;)

What is an "estagio"?

Seriously, can you guys just talk in English? You are killing me with this. I hate being left out. :D

At least you are keeping this language in this journal and not speaking it in mine.

[A-rod]

Originally posted by Heisman
What is an "estagio"?

Seriously, can you guys just talk in English? You are killing me with this. I hate being left out. :D

At least you are keeping this language in this journal and not speaking it in mine.


Estagio is like a part time job without any social security benefits , it `s maily for college students .And he was talking about the chick he is "seeing " lately , we `ve trained togheter twice and will do so agin pretty soon .


Malnafoto was planing on quit training for good , thank god he changed his mind .

[Heisman]

He had better change his mind.

Seriously, malnafoto, start a journal. It can only help.

[malnafoto]

Originally posted by Heisman
He had better change his mind.

Seriously, malnafoto, start a journal. It can only help.

1° - about writing in portuguese :)

when I talk about something more personal (not about bodybuilding) I use portuguese (I doesn't have anything to do with BBing)

2º my journal wouldn't be very updated bla bla bla :)

[A-rod]

Originally posted by malnafoto
1° - about writing in portuguese :)

when I talk about something more personal (not about bodybuilding) I use portuguese (I doesn't have anything to do with BBing)

2º my journal wouldn't be very updated bla bla bla :)


GOSTOSO










:D

[A-rod]

Squeezed 2 training sessions beetween school and managed to get the job done :

a.m


-Westside style dynamic benches

180 lbs x 9 sets of 3 reps 30 sec rest


-Chins

Bw x 10
30 lbs x 6

-one arm T-bar rows

100 x 5
115 x 5
125 x 5

-Seated cable row

full stack + 35 lbs x 8
full stack + 35 lbs x 7 ( crushed my ball beetween my legs )




p.m


Low box squats



275 x 3 speed
315 x 2 speed
315 x 2 speed
315 x 2 speed
250 x 3 speed


-hang clean + ass to grass front squat

200 x 1
160 x 3
170 x 3

alternate db curls

60 x 14
60 x 12

skulls

145 x 5 -----> 125 x 2


pull over press + skull negative / skulls


160 x 2 / 125 x 5

[malnafoto]

Originally posted by A-rod
Squeezed 2 training sessions beetween school and managed to get the job done :

a.m


-Westside style dynamic benches

180 lbs x 9 sets of 3 reps 30 sec rest


-Chins

Bw x 10
30 lbs x 6

-one arm T-bar rows

100 x 5
115 x 5
125 x 5

-Seated cable row

full stack + 35 lbs x 8
full stack + 35 lbs x 7 ( crushed my ball beetween my legs )




p.m


Low box squats



275 x 3 speed
315 x 2 speed
315 x 2 speed
315 x 2 speed
250 x 3 speed


-hang clean + ass to grass front squat

200 x 1
160 x 3
170 x 3

alternate db curls

60 x 14
60 x 12

skulls

145 x 5 -----> 125 x 2


pull over press + skull negative / skulls


160 x 2 / 125 x 5

how do u feel working out twice a day? I'd feel bad, I think ;)

btw - good job, like always ;)

- I think I'll train just one day/week to keep my strenght, but I'm quite sure I'll lose some mass what a hell :)

- a.s.a.p. I'll train again with you, man. Lets "manter contato", ok?

see ya, dude :D

[A-rod]

Originally posted by malnafoto
how do u feel working out twice a day? I'd feel bad, I think ;)

btw - good job, like always ;)

- I think I'll train just one day/week to keep my strenght, but I'm quite sure I'll lose some mass what a hell :)

- a.s.a.p. I'll train again with you, man. Lets "manter contato", ok?

see ya, dude :D


Allright let`s train togheter this week , i `m gonna try a dead maxout and the other week ( easter ) i `m going to be away from home ( prolly honey`s island ) .......

I `m try and get a fugging cam and we are going to shoot a fugging video bro , let go heavy .

You may lose some mass training once a wek but you still can get strenght , keep the cleans and Ez-bar presses , db presses , deads and **** .


I was crazy at the gym bro , i kicked a bench some guy was leaning against AND LIFTED good weights with good speed .

I think it `s real cool to train 2 x a day , doesnt drain me as much and i can lift heavier
LET `S TRAIN FUKKKKKA

[malnafoto]

Originally posted by malnafoto
ok - we should talk about it later







portugese below :D
.
.
.
.
.











depois se falamo, andre

to tentando resolve umas merda fudida que deu no micro aqui

abracao

[Thanos]

Originally posted by A-rod


I was crazy at the gym bro , i kicked a bench some guy was leaning against AND LIFTED good weights with good speed .


Now thats what I call High Intensity Training lol.........good workout :)

[armadilo]

Whats a powercurl?

[A-rod]

Thank you Thanos , i `m putting more effoet than ever before and sometimes extra curricular activities may take place in the gym :D


Armadilo - > powercurl : lower the bar to knee level and curl it using leg / hip drive , allows you to lift more and work on explosiveness and athleticism

[A-rod]

Went to a party last night , it was free beer for all pharmacy students and i drank a lot , there were about 700 people there , some where having sex in the parking lot :D , i had to get to the lab at 8 :30 and hgot very lil sleep
As a result i had a crappy workout today , i wont even mention the weights because it was puny

[scott_donald]

even if it was bad always better to right them down...

[A-rod]

-BB speed close grip bench


225 x 5
225 x 3
225 x 3


-BB deads


405 x 1
455 x 1
455 x 1
365 x 3

-dips

Bw x 8

[scott_donald]

thats not too bad at all...

[A-rod]

Originally posted by scott_donald
thats not too bad at all...


I was looking to bench around 300 lbs but i counldt even go to 260 lbs , i would fail for sure , the 455 lb dead was too heavy , seemed like 525 lbs ..


Thanks for the encouragement tho :D

[Heisman]

Your brain must be warped. 455 isn't bad at all.

Have you ever thought about how strong you would be if you didn't drink?

[A-rod]

Originally posted by Heisman
Your brain must be warped. 455 isn't bad at all.

Have you ever thought about how strong you would be if you didn't drink?


455 lbs isnt bad but i almost ****ted my pants to get it up , usually i can pull it with good speed


I dont think drinking and strength have much overlaping as long as you dont abuse it too often , if i made a living outta my body maybe i wouldnt drink at all but my life isnt all about strength and power i like to have fun too ..............

[A-rod]

Had a good arm session today , my hangover was gone a\nd i could focus on training :


-Alternate db curls

60 x 16
60 x 14
75 x 4----> 60 x 6

-incline db curls ( 2 arms )

50 x 8 --------->+ 6 standing hammers


-Skulls

150 x 5
160 x 2 ----->125 x 5
125 x 8

-standing behind neck extensions

125 x 6

-Reverse eZ- bar curls /Ez-curls burnout

125 x 5/125 x 5

[A-rod]

Completely forgot about the lateral raises :

-2 arm lateral raise :


35 x 10

-one arm lateral raise

50 x 5 each arm