B-Neva: Twisted Steel and Sex Appeal with 3DMJ

[B-Neva]

Cedric McMillan's physique is soooooooo sick

http://mdtv.musculardevelopment.com/...-mcmillan.html

[B-Neva]

Shoulders

Db Press
80 x 7
80 x 5
75 x 7

DB Side LAteral
30 x 10
30 x 11
30 x 10

DB Front Raise
40 x 5
35 x 7
35 x 7

Reverse Cable Crossover
per side:
12.5 x 15 x 2
17.5 x 10

BB Shrugs
315 x 8 x 3

Behind the Back Shrugs
225 x 8 x 2

DB Shrugs

Comments:
Fuuuu my lower back lol

These 2 guys were sayin somethin about me at the end of my workout while I was shrugging but I couldn't hear them even with 1 of my earpieces out and I really wanted to know what they were saying lol. Probably talkin smack!

Veins are all over the place in my shoulders now!


Oh and by special request
http://forum.bodybuilding.com/showth...hp?t=126757663

[B-Neva]

I might bring my camera tomorrow while I workout arms and film something depending on how busy it is. It's definitely awkward putting a camera down when everyone's watching you. I guess I need that "I don't care what anyone thinks" attitude lol

[B-Neva]

Arms

Rope Pulldowns
72 x 8
72 x 8
72 x 6//55 x 6

CGBP
185 x 8
185 x 7
185 x 7

Single Arm Reverse Pulldowns
22 x 10
28 x 10 x 2

then just BW dips x 20 for pumpage

DB Curls
40 x 8
40 x 8
45 x 8
45 x 8

DB Hammer Curl
40 x 8?
45 x 8
45 x 8

Comments:
My left bicep hurts like **** when curling The negative killllllls!

[B-Neva]

filmed this today, the battery was almost dead, nothing special just wanted to film somethin.

[favori12]

Funny you posted that vid, as I was interested in seeing how your arms looked in clothes. Sure surprised me, as they're looking even larger than I thought they would be! Lean as shit, I'm mirin hard. Do you personally feel your arms appear their largest now or before you began cutting?

[B-Neva]

Funny you posted that vid, as I was interested in seeing how your arms looked in clothes. Sure surprised me, as they're looking even larger than I thought they would be! Lean as shit, I'm mirin hard. Do you personally feel your arms appear their largest now or before you began cutting?

I think my right arm is 14.5 and my left is 15 and when pumped, 15 and 15.5 so not very big. Since I am getting leaner though I think they just appear to be bigger because the muscle pops out more, especially my triceps. In a regular t-shirt my arms look quite small, my biceps aren't very "full".

these were post workout

[favori12]

That's what I figured you'd say . There are quite a few lean guys in my gym who just look skinny in t-shirts but they're stylin' on everyone when they're wearing sleeveless tees. My arms measure 15" still but since I'm not as lean as you are they don't look anywhere near as big or impressive. I'd much much rather have cut 14s than 15s that still look smooth. It's all about how big you look (in the right clothes of course), not how big you actually are!

[B-Neva]

That's what I figured you'd say . There are quite a few lean guys in my gym who just look skinny in t-shirts but they're stylin' on everyone when they're wearing sleeveless tees. My arms measure 15" still but since I'm not as lean as you are they don't look anywhere near as big or impressive. I'd much much rather have cut 14s than 15s that still look smooth. It's all about how big you look (in the right clothes of course), not how big you actually are!

i look much better naked than clothed!

[favori12]

i look much better naked than clothed!

[B-Neva]

[img]http://farm3.static.flickr.com/2751/4488583324_738b3b545c.jpg[img]

hahahaha can i zuk ya BLEEEEEP!


off day/cardio tomorrow and maybe my macros will be lowered, we'll see.

[B-Neva]

22 minutes arc trainer, 450 calories burned. Normally I would take a nap then go tonight but I wanted to get this cardio over with so I got home from work, ate then went. Legs tomorrow.

[xKyle10]

keep in mind that shredded 15s look a lot bigger than the measurement dictates as favori said, for example mine are about 14.3s right now and look a lot smaller than those bad boys you got there! mirin those curls

[jked4life]

Just saw this journal and took a look through. You are going to be crazy shredded by November! You started out lean, which is awesome and I can see the progress in that last set of pics. Quad veins at 14 weeks out is insane. Berto's going to bring you in real real diced!

Keep pounding away at it.

[B-Neva]

keep in mind that shredded 15s look a lot bigger than the measurement dictates as favori said, for example mine are about 14.3s right now and look a lot smaller than those bad boys you got there! mirin those curls

oh ya definitely. I mean I have had 2 people talk to me about arm size and both of them had 16 inch arms and both thought my arms were bigger than theirs when I'm really only rockin like 14.5-15 lol.

Just saw this journal and took a look through. You are going to be crazy shredded by November! You started out lean, which is awesome and I can see the progress in that last set of pics. Quad veins at 14 weeks out is insane. Berto's going to bring you in real real diced!

Keep pounding away at it.

Does anybody know how to sew? Cuz I am gonna be RIPPED

thanks for the support!

[anti-steroids]

22 minutes arc trainer, 450 calories burned. Normally I would take a nap then go tonight but I wanted to get this cardio over with so I got home from work, ate then went. Legs tomorrow.

do you aim for time oR kcals burned? I hate that type of cardio liss yuck! NICE JOB ALL THE SAME

[B-Neva]

do you aim for time oR kcals burned? I hate that type of cardio liss yuck! NICE JOB ALL THE SAME

welll it's 2 MISS per week to burn 450kcals each time which usually takes me 22 minutes at a pretty decent pace. I usually put it on 35/100 resistance and am going at like ~150 strides per minute.

[bman2380]

wow, you lookin jacked.

[CklueD]

welll it's 2 MISS per week to burn 450kcals each time which usually takes me 22 minutes at a pretty decent pace. I usually put it on 35/100 resistance and am going at like ~150 strides per minute.

Do you know what your heart rate range tend to be when you do MISS cardio?

[B-Neva]

wow, you lookin jacked.

Thx brah

Do you know what your heart rate range tend to be when you do MISS cardio?

Umm for some reason the heart rate monitors don't work on those machines. I'm not breathing hard or anything so probably not too high

[B-Neva]

macro's have been lowered, 1 more cardio session added, and it is now nap time and then legs!

[B-Neva]

Legs

Leg Extensions
150 x 10
170 x 10
210 x 8 PR

Reverse V-Squat (facing the pad)
plates per side:
3 x 10
4 x 7 PR
4 x 7//3 x 7//2 x 10

Leg Press
plates per side:
5 x 12
5 x 12
5+25 x 10//4 x 8//3 x 10

DB SLDL
60 x 10
75 x 10
85 x 10

Lying Leg Curls
125 x 10
140 x 10
140 x 6

Comments:
Man I was sooo not motivated to do this workout then I had superpump and I started getting in the zone LOL Thank you Gaspari! After each set of leg presses my quads were so full of veins it was freakin CRAZY haha. I wanted to just keep my shorts rolled up and be like "mirin my veins bishes?"

Chest tomorrow!

new macros are 210/250/40, Time to get LEAN!

[xKyle10]

fuuuuu ive never had leg veins, one day....

great workout man

[B-Neva]

fuuuuu ive never had leg veins, one day....

great workout man

lol I've actually had them for a long time just like not too visible but now they are gettin crazy.

[Phrak]

lol I've actually had them for a long time just like not too visible but now they are gettin crazy.

Leg Veins are awesome! Keep up the good work, but i feel bad for you that you had to lower your macros :P

[B-Neva]

Leg Veins are awesome! Keep up the good work, but i feel bad for you that you had to lower your macros :P

Meh it shouldn't be too bad. I can spread the 50g less carb out so it's not like I'm cutting it from just one meal

[B-Neva]

OOPS
Today I woke up at 4am for work, then I stupidly decided to close my eyes and fell asleep again until 4:55 and I start work at 5am. I definitely enjoyed the extra 1 hour of sleep though lol I have done this 2 times before in the past 4 years of working there but normally I would wake up at 7am not 5am haha. Time to go get some more chicken n oatmeal and hit da pecs tonight!

[B-Neva]

Chest

Incline DB
85 x 7 or 8? if it was 8 it was a PR lol
85 x 6
85 x 8
85 x didn't even count lol

HS Decline
plates per side:
3 x 10
3+10 x 6
3 x 9

Machine Fly
145 x 10
160 x 8
175 x 7.5

Incline HS Press
2plates x 6/7 x 3

Cable Crossover (from the bottom)
10
10
10

Comments:
Felt good today, it was BUSY when I got there so I just grabbed whatever bench I could. I haven't seen it that busy in a long time. I finally get 2 days off work after 6 on, I am very excited to be able to finally sleep in!

[B-Neva]

Back

Wide-grip Pulldowns
165 x 8 PR
165 x 9 PR
165 x 8

DB Rows
80 x 10
100 x 13 PR
100 x 11
100 x 10

HS Pullovers
160 x 8
160 x 6
160 x 6

Underhand BB Rows
185 x 10
205 x 8
205 x 9

Hyperextensions
12 x 4

Comments:
First day off after all my early shifts, feels good man Lower back didn't bug me as much when I was doin BB rows so that was good. I phoned my chiropractor but they never called back WWWWWTFzors.

I am goin back to the gym tonight to do some cardio.

[bucsfan]

Back

Wide-grip Pulldowns
165 x 8 PR
165 x 9 PR
165 x 8

DB Rows
80 x 10
100 x 13 PR
100 x 11
100 x 10

HS Pullovers
160 x 8
160 x 6
160 x 6

Underhand BB Rows
185 x 10
205 x 8
205 x 9

Hyperextensions
12 x 4

Comments:
First day off after all my early shifts, feels good man Lower back didn't bug me as much when I was doin BB rows so that was good. I phoned my chiropractor but they never called back WWWWWTFzors.

I am goin back to the gym tonight to do some cardio.

Solid workout man! Keep up the good work.