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Search took 0.49 seconds. Search: Posts Made By: Ironfreak220
Forum: Workout Journals 11-25-2009, 01:30 PM
Replies: 25
Views: 153
Posted By Ironfreak220
I will be back to posting regulary after December...

I will be back to posting regulary after December 7th.....stay tuned.
Forum: Exercises 11-21-2009, 12:48 PM
Replies: 15
Views: 338
Posted By Ironfreak220
FST-7 does work....I have been doing it since my...

FST-7 does work....I have been doing it since my off-season into my precontest prep...it has brought more definition, hardness, and fullness to my muscles. Also I have been noticing better strength...
Forum: Workout Programs 11-20-2009, 12:56 PM
Replies: 11
Views: 367
Posted By Ironfreak220
Yeah this is true. Just find a sound routine and...

Yeah this is true. Just find a sound routine and stick with it, also getting in the protein, carbs, and fat aka your caloric intake you will be good a start to your gains.
Forum: Workout Journals 11-20-2009, 12:50 PM
Replies: 25
Views: 153
Posted By Ironfreak220
BACK ATTACK! Back: Bodyweight WG Pull-Ups...

BACK ATTACK!

Back:
Bodyweight WG Pull-Ups - 3 sets of 15
One-Arm Hammer Strength Low Rows - 150 x 15-20 for 4 sets
Smith Machine Barbell Rows - 225 x 15, 225 x 15, 135 x 25 (slow reps)
T-Bar...
Forum: Exercises 11-19-2009, 10:28 AM
Replies: 4
Views: 141
Posted By Ironfreak220
I do t-bars but I just put a bar in the corner...

I do t-bars but I just put a bar in the corner and have someone stand on the back and use a CG Handle. I put my body in a 45 degree angle and pull up in to my upper/mid ab section. Try to focus on...
Forum: Exercises 11-19-2009, 10:24 AM
Replies: 14
Views: 292
Posted By Ironfreak220
Yeah thats pretty much all you have to do.

Yeah thats pretty much all you have to do.
Forum: Workout Journals 11-19-2009, 10:16 AM
Replies: 25
Views: 153
Posted By Ironfreak220
Abs, Delts, & Triceps....here we go..... ...

Abs, Delts, & Triceps....here we go.....


Abs:
Hanging Leg Raises - 4 sets of 15-20
Weighted Scissor Crunches - 4 sets w/ 90 lbs, 15-20

Delts:
Reverse Hammer Strength Presses - 145 x 15,...
Forum: Exercises 11-18-2009, 01:30 PM
Replies: 12
Views: 337
Posted By Ironfreak220
Very true, i agree.

Very true, i agree.
Forum: Exercises 11-18-2009, 01:28 PM
Replies: 19
Views: 554
Posted By Ironfreak220
Behind the Back Lateral Cable Raises (i know its...

Behind the Back Lateral Cable Raises (i know its a long one), Lateral raises, and upright rows. I usually use FST-7 with either one of these.
Forum: Exercises 11-18-2009, 01:21 PM
Replies: 4
Views: 105
Posted By Ironfreak220
Or I'd try adding a lil more volume and do deads...

Or I'd try adding a lil more volume and do deads every other week.

Try doing T-Bar rows (old school style, not the machine crap), add thickness and depth to the back, underhand BB rows, hammer...
Forum: Exercises 11-18-2009, 01:13 PM
Replies: 4
Views: 146
Posted By Ironfreak220
Yeah that pretty much explains, also cuts back on...

Yeah that pretty much explains, also cuts back on trying cheat curls, otherwise you will get some rope burn. lol
Forum: Exercises 11-18-2009, 01:11 PM
Replies: 10
Views: 292
Posted By Ironfreak220
This is perfect.

This is perfect.
Forum: Supplements 11-17-2009, 12:30 PM
Replies: 23
Views: 344
Posted By Ironfreak220
that is the best way, you just got to be your own...

that is the best way, you just got to be your own guinea pig basically and find what works and what doesnt. In time you will find the perfect stack that works to your benefits and goals.
Forum: Supplements 11-17-2009, 12:25 PM
Replies: 36
Views: 670
Posted By Ironfreak220
Agreed.

Agreed.
Forum: Supplements 11-17-2009, 12:22 PM
Replies: 10
Views: 160
Posted By Ironfreak220
ROTFL! Nice!

ROTFL! Nice!
Forum: Exercises 11-17-2009, 12:18 PM
Replies: 4
Views: 66
Posted By Ironfreak220
I would keep your sets at about 3-4 and reps 8-12...

I would keep your sets at about 3-4 and reps 8-12 (this rep range will ensure that you are doing enough to feel the stress in the muscles) Also like I said check out FST-7 (Fascia Stretch Training -...
Forum: Exercises 11-17-2009, 12:12 PM
Replies: 28
Views: 840
Posted By Ironfreak220
Good post bro. even better having an example,...

Good post bro. even better having an example, that is probably the best way to do it.
Forum: Exercises 11-17-2009, 12:09 PM
Replies: 5
Views: 99
Posted By Ironfreak220
Agreed. Very true. If want the same effect just...

Agreed. Very true. If want the same effect just use reverse pulldowns or if want to do them single do one-arm underhand pulldowns.
Forum: Exercises 11-17-2009, 12:04 PM
Replies: 4
Views: 66
Posted By Ironfreak220
The split you got is pretty legit....pretty...

The split you got is pretty legit....pretty similar to mine. If you want to try and bump your arm size try doing Barbell Curls 1stm then Alternate DB curls and Hammer Curls or Incline DB Curls last....
Forum: Workout Journals 11-17-2009, 10:29 AM
Replies: 25
Views: 153
Posted By Ironfreak220
LEG DAY!!! Here we go... Quads: ...

LEG DAY!!!

Here we go...


Quads:
Leg Extensions - 150 x 25, 180 x 25, 210 x 15, 180 x 15 for the last 4 sets
Leg Press - 560 x 20 for 5 sets
Hack Squats - 235 x 15, 195 x 20, 195 x 20, 145...
Showing results 1 to 20 of 300
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