TrevorMcFly Doin' Work

[TrevorMcFly]

A little background....started weight training about 11 years ago as I transitioned out of high school/college cross country & track and field as a 800m & 1600m runner. Weight fluctuated between 150-160 at the time, never really had a desire to be a bodybuilder or powerlifter. I just wanted to look like I worked out and be stronger….ENTER: POWERBUILDING I didn’t know that term existed but it was how I trained. Heavy compound movements, plenty of calories and a ton of trail and error learning experiences…to this day I still consider myself “wet behind the ears” as there is still so much to learn.

Come 2008 I found myself preparing for my first bodybuilding show after 10 years and damn near 100 pounds added to that feeble runners frame….it was a ride and one of the most satisfying feelings I’ve had in my life, knowing I can look back with no regrets; I gave it my all every day of the prep, didn’t cheat or slack once. I ended up winning the Novice Heavyweight class & Overall, 1st in the State Heavyweight class and 2nd in the Open Heavyweight class of the NPC Delaware State Bodybuilding Show. About 6 weeks later I jumped into an IPA Powerlifting meet and came home with the 242 class Raw deadlift world record w/ a 625 pound pull.

2009 was a planned off year to go back to building my physique…bigger and better…battled some injuries entirely too long and was forced into some time off…TODAY is my first day back working towards my goals for 2010. I have Journeys on AnimalPak.com that covers back to 2007 I think…..just thought I’d start posting over here as well….

GO BIG

[TrevorMcFly]

Hit legs on day 1 back in the gym.....nothing to crazy, wanted to get the blood moving around and let my body get a taste of what's to come.

pre: 40g iso, 5g creatine, 40g dex

intra: 6 scoops bcaa stak, 40g dex, multimineral

light leg extensions to get the blood moving

power squat: 200 x 10, 400 x 10, 600 x 8, 800 x 8, 800 x 8, 800 x 8, 400 x 10

walking db lunges w/ 40's: 3 trips up and back length of the gym

stiff legs of 3" box: 135 x 10, 135 x 10, 225 x 10, 225 x 10, 225 x 10, 135 x 20

kneeling iso curl: 90 x 10, 135 x 10, 180 x 5

seated curl: 2 sets x 10

pwo: 60g iso, 40g dex, 5g creatine, 10g glutamine

ppwo: meatloaf, mashed sweet potatoes, fresh green beans, 32oz sweet tea, 2 PB cups and 20oz milk

[B Con]

SUBBED

Bout time you made it over here.

[LittleMan55]

I'm here big bro! Show us the way...

[TrevorMcFly]

Originally Posted by B Con

SUBBED

Bout time you made it over here.

Originally Posted by LittleMan55

I'm here big bro! Show us the way...

my brothers!!! you know how we do it!!!!

chest and triceps tonight....2nd workout back! can't wait!!

[B Con]

Hell yeah can't wait to see it big man. You ready for the Arnold?

[TrevorMcFly]

Originally Posted by B Con

Hell yeah can't wait to see it big man. You ready for the Arnold?

not ready yet! gotta get my grow on!!!

[TrevorMcFly]

Chest and triceps

Incline barbell: 275 x 10, 315 x 10, 315 x 6

Flat db: 100 x 10, 100 x 8, 80 x 10

Incline fly: 45 x 8, 45 x 6, 35 x 10

Flat hammer: 2pps x 10, 1pps +25 x 10

Close grip pushdown x 12, wide grip x 12 w/80, 70, 60

Rev close grip pd x 12, wide grip x 12 w/ 60, 60

Felt great to be back and was very happy under 315 but my strength faded FAST and was far off from what I am use to doing but I expected that, it?s just a tad frustrating. I know it will come back fast and I?ll be beyond the numbers I?ve done?it?s just what happens when you take a layoff.

Preworkout: 40g ultra-iso, 1cup oats 1/4cup raisins

Intra: 6 scoops BCAA?s, 5g glutamine, 40g dextrose

Post: 60g pro/40g dex/10g glutamine/10g creatine

Had some buffalo chicken breast for dinner and passed OUT!

SORE IS COMING!!!!! OH BOY!!!

[B Con]

Hell yeah I love that soreness after a brief layoff. Straight killed it. Hell yeah.

[TrevorMcFly]

i'm just getting warmed up bro! you know how I role!

[LittleMan55]

Originally Posted by TrevorMcFly

i'm just getting warmed up bro! you know how I role!

How you roll will scare some over here!

Glad you didn't have any shoulder issues on inclines.

[TrevorMcFly]

Originally Posted by LittleMan55

How you roll will scare some over here!

Glad you didn't have any shoulder issues on inclines.

haha not me....I only use the swiss ball and bands for my hardcore workouts! LOL

i'm glad too....staying away from flat barbell for a few weeks, that tends to be a mo fo from time to time for the shoulder.

[TrevorMcFly]

much needed off day yesterday....worked both jobs, got my meals in but still could have ate more so I know I'll be bumping the calories up next week.

back and biceps tonight!!! got a sushi craving so I might have to hit that up this weekend...I found a few spots that have really good sushi, the all you can eat spots are good but man when you get some really GOOD sushi there is no comparison.

[TrevorMcFly]

back biceps

deadlift: 315x5, 405x5, 495x3, 585x1

bentover bb rows: 225, 315, 405 x 10

wide grip pulldown: 200x10, 300x4 drop 250 x 8, 220x10

st. bar high pulley curl: 12 close grip, 12 wide grip w/ 80, 85, 85

rev grip st. bar high pulley curl: 12 close grip, 12 wide grip w/ 65, 70, 75

[B Con]

Solid looking session as always McFly. Big numbers Mcgee.

[TrevorMcFly]

no training this weekend, worked and got a much needed massage. ATE!!! and looking forward to LEGS tonight!

TIME. TO. GROW.

[B Con]

Get'cha grow on big man. Anything good eaten this weekend?

[TrevorMcFly]

Originally Posted by B Con

Get'cha grow on big man. Anything good eaten this weekend?

not really? didn't get my sushi. weather was ****ty so I stayed in most of the weekend when i wasn't working.

[LittleMan55]

In for crazy leg day!


Oh and for some reason I want sushi now...

[TrevorMcFly]

Monday ? LEG DAY

6 scoops BCAA, 40g dex, 10g creatine

Started with some light front squats trying to get comfortable with them and served as a good warm up.

Leg press: 400, 800, 1200, 1470 x 10, 600 x 35

Blew my load on that 35 reps set, it?s been a minute since I?ve felt that kind of burn/pump in my quads. I?m loving it! Have I mentioned how good it feels to be back?!?!?

Power squat: 400 x 10, 600 x 10, 600 x 6

Extensions: 160 x 10, 190 x 10, 220 x 10

Lying ham curl: 90 x 10, 120 x 10, 140 x 10

Seated curl: 3 sets x 10

Stretched, chased a 100g carb drink with a 60g iso shake w/ 40g dex, 10g creatine

PPWO: sloppy joe (no powder packet mix flavoring ****, fresh chopped blended tomatoes and seasoning from la cocina de McFly) over white rice?.and a tall glass of Diet Dr. Bob.

[TrevorMcFly]

OFF YESTERDAY.....ate.....worked job #1 and #2.....chest and triceps tonight!!!

BOOM!

[TrevorMcFly]

Chest and triceps

Incline bench: 225 x 10, 315 x 8, 315 x 6

Flat db: 100 x 10, 80 x 10 + bottom half of ROM to failure

Still not feeling good with these, in time in time?..I?m not worried

Incline db flies: 45 x 10, 45 x 10, 55 x 10 drop to 20# x failure

Incline HS: 2pps x 10, 3pps x failure >> 2pps x failure >> 1pps x failure

St. bar pushdowns 12 close grip, 12 wide grip: 4 sets

Overhead ext 12 close grip, 12 wide grip: 3 sets

Frustrated, motivated, gased!!!!

So, I?m just as strong on my power moves in the beginning of workouts from where I was months ago but the little things I?m far off. I know it will all come back, strength, endurance etc?.If I can still hit 315 on incline NOW after the layoff and seeing how everything else is down will 315 not be a heavy set ??? will I be repping 585 deads instead of singles??? hmmmmm

I do know I will be putting in work and will be making things happen. Bigger and better then ever before.

[B Con]

Solid legs and chest sessions big man. How do you like that bottom part of the ROM on the dbs? Seems to be brutal. Muscle memory is your friend... it'll all come back.

[TrevorMcFly]

Originally Posted by B Con

Solid legs and chest sessions big man. How do you like that bottom part of the ROM on the dbs? Seems to be brutal. Muscle memory is your friend... it'll all come back.

it's no joke! i'm still having shoulder issues so staying away from the pain is still important now...that bottom half is pain free....your almost in a constant stretch and it's all chest at the bottom, no tri's.....try it sometime.....keep tight form and control, it is murder

[G Diesel]

Gotta get in on this one... Need a little freak inspiration.

Expecting big things from you my brother.

Peace, G

[TrevorMcFly]

Originally Posted by G Diesel

Gotta get in on this one... Need a little freak inspiration.

Expecting big things from you my brother.

Peace, G

thanks G. I got some big things planned in all aspects.....it's gonna be a big year.

[TrevorMcFly]

Friday 5:00pm

Back biceps

Bentover bb rows: 135, 225, 315 ,405 x 10

Wide grip pulldowns: 3 sets x 10

Seated cable row: 240 x 10, 300 x 10, 300 x 10

HS iso pulldown: 2pps x 10, 3 pps x 10, 3 pps x 10

Hi pulley cable curl 12 close grip / 12 wide grip x 3 sets

Hi pulley cable rev grip curl 12 close grip / 12 wide grip x 3 sets

Standing db curls to failure w/ 35#

[TrevorMcFly]

Shoulders

Seated db press: 80, 100, 100 x 10

Db side lateral: 40, 40, 40 x 10

Incline db front raises: 20, 20, 20 x 10

Rev pec deck: 3 seets x 10

Shrugs: 225, 315, 405 x 10

easy shoulder workout....bigger things to come...playing it safe on my first shoulder workout since the start back from my injury.

[B Con]

Blasting **** out as usual. Great sessions as always McFly. Hope all is well in your neck of the woods.

[TrevorMcFly]

Originally Posted by B Con

Blasting **** out as usual. Great sessions as always McFly. Hope all is well in your neck of the woods.

things are good homie. trained friday night and had a big burger PWO, went out on the bay fishing all day saturday.....sunday worked @ my part time gig and then trained shoulders....long but fruitful weekend.