B-Neva: it's big it's heavy it's wood (LOG)

[FATHER FLEX]

Snow and a Polar Bear!

[B-Neva]

Originally Posted by FATHER FLEX

Snow and a Polar Bear!

not cool man, not cool! LOL

[B-Neva]

Shoulders/Traps

DB Press
60 x 11 PR
70 x 6
70 x 5

DB Side Lateral
15 x 30?
25 x 15
30 x 10//20 x 10
30 x 10

HS Press (sat the opposite way so I was facing where your back would be normally)
1plate x 10
1plate + 25 x 7
1plate + 25 x 5
just trying this out cuz I've seen people do it (aka pro's) Kinda bothered my shoulder!

Reverse Pec Deck
85 x 12
100 x 10

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

BB Front Raises
40 x 10 x 2

BB Shrugs
135 x 15
185 x 10
225 x 12
275 x 8//225 x 10//135 x 10

Comments:
Shoulders didn't feel like total crap today I was amazed! I do think I need to get a deep tissue massage on them to loosen em up. They get really tight after a while and even if he literally pushes on them for 5 minutes they feel better. My shoulders actually felt somewhat pumped today too which is unusual!

[B-Neva]

ARMS

Rope Pulldowns
39 x 15
50 x 12
60 x 10
65 x 8
60 x 10

CGBP(Smith)
135 x 10
185 x 8 x 2
185 x 6//135 x 7

Dips
BW x 15
BW + 45 x 7
BW x 15
didn't feel very good, hurts! Won't do these for a while

BB Curls
40 x 20
60 x 10
70 x 10
80 x 10

DB Curls
35 x 10 x 2
40 x 8

Cable Curls
the one where you curl towards your head
per side:
22.5 x 10
27 x 10
22.5 x 12

Comments:
My arms didn't feel too hot today lol My right forearm was really bugging me, feels "overused" I might skip this workout next week to give them a rest.

[B-Neva]

Legs

Squats(&!@#^##(@#*&@(#^$#)
135 x 10
185 x 5
225 x 5
275 x 3 ****
225 x 5
so pissed about this

SLDL
135 x 10
185 x 10
225 x 10
275 x 5

Lying Leg Curls
110 x 10
125 x 10
140 x 5
130 x 6

Leg press
3plates x 10
4plates x 10
6plates x 5//4plates x 10

Comments:
Focused more on hammies this time. I ****ing hate squats that all I have to say LOL I wanted to go for 315 today and of course my squatting sucked and I was pressed for time only had an hour so went faster. I want 315 so bad and I am stuck at 275 because I always seem to get injured or something around this. I really need to fix these hip flexors

I worked at 5am yesterday and today so I was extremely tired (lack of sleep) and I even took a 2h30m nap today but that didn't really help my performance.

My right forearm is also injured somewhat now too, I am a mess lol. I think it started bugging me Friday.

[B-Neva]

CHEST

Bench Press
135 x 12
185 x 8 (had 10 in me)
225 x 3
185 x 6//135 x 8

Decline BP
135 x 10
185 x 7
185 x 7//135 x 10

Incline BP
135 x 10
145 x 6
135 x 7

Decline Fly
35 x 10
40 x 10

Comments:
OK workout, lots of BB stuff, trying to shock da muscles! I kinda like my school gym cuz it has everything I need. MAJOR Pump after, I walked around the change room with pride LOL

My lower back like spasm's when I start arching it on bench press lol It just like goes super tight and hurts after.

[B-Neva]

Misc
Just randomly thinking about bench press and decided I'm not gonna try for 225 for a while. I think it will be more productive if I try and get 185-205 for 8-10. Same with the squats, just going to stick around 225/245 and aim for 8-10 for a while and see how it goes. I think I have gained more from doing the 6-10 rep range rather then lower ones. It might not aggravate my hip flexors as much if I go a bit lighter.

I never really set a set rep range I usually just go till failure or until I feel it is sufficient enough (ie 10 reps)

[FATHER FLEX]

Front squats?

[B-Neva]

Originally Posted by FATHER FLEX

Front squats?

yea I was considering going to those too, I haven't really ever "done" them. I've tried them but never put them into use. Part of it was because it hurt like a mofo when the weight is sitting directly on your collar bone LOL

[FATHER FLEX]

Use oly grip! Not caveman!

[B-Neva]

Originally Posted by FATHER FLEX

Use oly grip! Not caveman!

yea I'll give those a try next week, I GUESS! I know we've talked about me using it before but I have tried and it just feels like before I even pick the bar up it's just gonna fall down. I'll try not to break my wrists

[BaFtub]

Cannot STAND oly grip, but its a love hate relationship. Yes they hurt but youll toughen up and become accustom to them over time

[B-Neva]

Originally Posted by BaFtub

Cannot STAND oly grip, but its a love hate relationship. Yes they hurt but youll toughen up and become accustom to them over time

yea I just gotta suck it up

[B-Neva]

BACK

BB Rows
135 x 15
135 x 10
185 x 10
225 x 6 (no straps lulz grip sucks)
225 x 10
245 x 8 PR
275 x 3.75 PR form wasn't that great, didn't bend over as much I think

DB Rows
80 x 10
90 x 10
100 x 7

Lat Pulldowns(wide)
135 x 10
155 x 6 x 2

Widegrip Pullups
6
5
4

Cable Rows
220 x 9
200 x 11
200 x 10

Comments:
Felt good today, I finally got to sleep in after getting like 5 or 6 hours a day the past week or so. I've been falling asleep at school lol.

[B-Neva]

Originally Posted by strebla

APPLY NOW TO BECOME A 3DMUSCLEJOURNEY SPONSORED ATHLETE!

Two dedicated natural bodybuilders will have the opportunity to receive free online contest preparation coaching for one contest in the 2010 contest season by TEAM 3DMJ. We are accepting applications until December 20, 2009. Apply now and have a chance to be a 3DMUSCLEJOURNEY sponsored athlete!

http://www.3dmusclejourney.com/

might have to try and win this, then I'd be forced to compete next year and then I can force Berto to do the prep for me MUAHAHA

[B-Neva]

Misc

I took Ronnie Coleman's video off youtube and made it an mp3 so you all can put it on your ipods and listen to it while you workout.....Lulz

http://www.filefront.com/14912051/lightweight-baby.mp3/

[B-Neva]

I took the plunge and applied to the Contest Prep Thing!!!!!!!!!!!

[B-Neva]

Shoulders/Arms

Seated DB Press
70 x 6 or 7
70 x 5
65 x 7

Side Laterals (Jay Cutler Style)
20 x 15
25 x 15
30 x 15
35 x 10

DB Bent over rear delt thing
20 x 10
15 x 10
17.5 x 10

BB Shrugs
135 x 15
225 x 10
275 x 8
225 x 12

Rope Pulldowns
40 x 15
50 x 10 x 2

V-Bar Overhead Extensions
40 x 12
50 x 12

CG BP
135 x 10
155 x 8
155 x 7

DB Curls
35 x 10
40 x 10
45 x 5

Cable Curls (one cable from each side)
per side:
22.5 x 12
27.5 x 10
22.5 x 10
left bicep started hurting here now

1 set of 21's with 50lbs

Comments:
I gave everyone free admission to the gunshow today with my cut off T. My right shoulder hasn't been bugging me as much lately but there's something weird about it. Left bicep pain again. It was fine during curls but soon as I did the cables it was bugging me.

[B-Neva]

sup now bishes

[B-Neva]

I am officially 21 now!

[bman2380]

Originally Posted by B-Neva

sup now bishes

Sweet lookin cake brah...and I dig the shirt

[B-Neva]

Chest

Incline BP
135 x 10
155 x 8
175 x 5 PR poopy
155 x 9//135 x 5

Flat DB Press
70 x 8
70 x 10
75 x 7
75 x 6

Incline HS Press
140 x 12
180 x 6
180 x 5

Machine Flys
130 x 9
145 x 8

Cable Crossover
per side:
22.5 x 10
from the bottom
17.5 x 10 x 2

Comments:
I figured I had today off from work I would go to the gym lol I am also going out for my birthday tonight, so nothing wrong with a chest/tri pump haha Shirt was really tight on my chest, the blood was flowing

[B-Neva]

Originally Posted by bman2380

Sweet lookin cake brah...and I dig the shirt

haha thanks, my dad got me that shirt

[Mickles]

OMG HE'S 21 GET DA STRIPPERS

OH WAIT THAT'S 18

have fun bro keep dont stop lifting

[B-Neva]

Originally Posted by Mickles

OMG HE'S 21 GET DA STRIPPERS

OH WAIT THAT'S 18

have fun bro keep dont stop lifting

haha I have yet to go to a strip club surprisingly. I should sometime, there is one a few blocks away! No way will I stop lifting I still have to compete first

[bman2380]

Originally Posted by B-Neva

haha thanks, my dad got me that shirt

that's an awesome dad you got there

[B-Neva]

Originally Posted by bman2380

that's an awesome dad you got there

yea he is pretty damn awesome lol He is basically a big kid. You shoulda seen the birthday card he got me. It said like "Press and rub the button" and you were supposed to put your finger in the little cut out hole. You open the card and its a dogs butthole and it says like "Hope you enjoy your birthday because I know Spot did" lol something like that.


Misc
Party was fun, was drunk, not hung over now feel fine besides my knees hurting from cutting a rug. At one point my shirt was off and my pants were at my ankles dancing for a minute......Might be pictures

[B-Neva]

Legs

Front Squats(Cross-Grip)
135 x 10
155 x 10
165 x 7
165 x 6
will talk about this in comments

Leg Extensions
130 x 10
150 x 10
170 x 10

Seated Calf Raises(air pressure)
250 x 12
275 x 12
300 x 11

BSS
40 x 10
60 x 7
60 x 8

Leg Press
3plates x 11
5plates x 10
6plates x 5//4plates x 7

Comments:
Who says you can't workout after getting drunk the day before?!?!

So I fiddled around with the Oly style with just the bar, and with a quarter a side. That **** hurts like a mother ****er LOL that's the only way to say it. I just did a few sets like that just to get used to it and then went to cross-grip style. Today it wasn't hurting me, maybe I just found the right spot. It was the whole choking urself that doesn't help.

Slight annoyance from my hip flexor, It's probably to do with my form or something or my muscles are just fooked.

I am dehydrated after last night. I was like 174lbs when I woke up and I was 178 the day before. I was just chugging crap all day today, and I was reallllllly drinking at the gym.

[B-Neva]

Chest

Flat DB Press
80 x 9
85 x 7
85 x 5
I felt pretty strong today on these, I'll be at the 100's soon

Incline Bench Press
135 x 10
155 x 8
155 x 9

Decline Bench Press
185 x 9
175 x 10
175 x 9

Machine Fly's
160 x 20
200 x 8

Comments:
ZOMG, just worked out chest Saturday!!! I worked out with my friends from school today, one has been working out for less than a year, the other has worked out at a gym I think twice. So I was in there for a bit longer, and just answered any questions they had on lifting. I can't wait to poke the beginner's chest tomorrow cuz he ain't gonna be able to move his arms LOL

I would love to be a personal trainer haha

[B-Neva]

the only decent pic of me giving my lapdance on my birthday LOL The fat guy to my right (shirtless) won