My Offseason Journey with PharmaFreak!

[jaredmus]

http://www.youtube.com/watch?v=eHbBG...E1nmCDx0ESU%3D
theres the squat vid from today,
Thanks for showing my posing vid too, 4 days lets see what happens just want an open class win!

[WoopItsKevin]

Got a great lift in today, I fixed up my squats a bit and will embed the video below. Definitely hit the hams/glutes a lot more. My reps went down as expected but I was still really happy with the set.

Leg Extensions
70 x 20
110 x 15
150 x 13
210 x 10

Squats
135 x 20
225 x 15
315 x 10
405 x 13 - See video

Standing Leg Curls
3 sets 12-15 reps

Leg Press - Kept my feet at the very bottom of the platform, focused on squeezing the tear drop
335 x 20
425 x 15
515 x 15

Finished with some stair stepper to loosen up and some calf work. Legs are completely toast right now

[WoopItsKevin]

Missed logging my training session yesterday but it wasn't anything special. I did mainly back but my lower back felt tweaked so I stuck to weighted pull-ups, pull downs, pullovers, etc. No bent over rows or anything

Onto today's workout, I trained shoulders and triceps.

Seated Dumbbell Press
40's x 20
75's x 20
110's x 8

Seated Tricep Extension - With an EZ-Curl bar
115 x 15
- Elbow started killing me because I wasn't warmed up enough so I moved onto lateral raises

Dumbbell Lateral Raises
30's x 15
35's x 12
35's x 11 drop to 15's x 15
25's x 16 drop to 15's x 13

Upright Rows
95 x 15
105 x 14
95 x 14

Close-Grip Bench Press
135 x 20
225 x 15
275 x 15 - Last rep was rough but I wanted that 15th bad

Seated Tricep Extension
Don't usually do this machine but I ended up stacking it for 6-7 reps. Good squeeze to finish off the tricep portion of my workout

Dumbbell Shrugs
80's x 3 sets 15-20 reps

On a completely unrelated note, tomorrow is my girlfriends birthday so I'll probably take the day off from training and celebrate with her. Then Saturday is Jared's show the NMA Natural Northeast where we're all pulling for him to get at least an open class win. I've never personally seen somebody put this kinda work in for a show so I hope it pays off.

After pre judging I'm going out to Sticky Lips BBQ with the gf and some of her friends for her bday dinner I'm hoping to come back a pound or two heavier after that I'll either train between pre-judging and dinner or wait until after dinner and get a late Saturday night training session in...we'll see.

[DannyQuach]

Missed logging my training session yesterday but it wasn't anything special. I did mainly back but my lower back felt tweaked so I stuck to weighted pull-ups, pull downs, pullovers, etc. No bent over rows or anything

Onto today's workout, I trained shoulders and triceps.

Seated Dumbbell Press
40's x 20
75's x 20
110's x 8

Seated Tricep Extension - With an EZ-Curl bar
115 x 15
- Elbow started killing me because I wasn't warmed up enough so I moved onto lateral raises

Dumbbell Lateral Raises
30's x 15
35's x 12
35's x 11 drop to 15's x 15
25's x 16 drop to 15's x 13

Upright Rows
95 x 15
105 x 14
95 x 14

Close-Grip Bench Press
135 x 20
225 x 15
275 x 15 - Last rep was rough but I wanted that 15th bad

Seated Tricep Extension
Don't usually do this machine but I ended up stacking it for 6-7 reps. Good squeeze to finish off the tricep portion of my workout

Dumbbell Shrugs
80's x 3 sets 15-20 reps

On a completely unrelated note, tomorrow is my girlfriends birthday so I'll probably take the day off from training and celebrate with her. Then Saturday is Jared's show the NMA Natural Northeast where we're all pulling for him to get at least an open class win. I've never personally seen somebody put this kinda work in for a show so I hope it pays off.

After pre judging I'm going out to Sticky Lips BBQ with the gf and some of her friends for her bday dinner I'm hoping to come back a pound or two heavier after that I'll either train between pre-judging and dinner or wait until after dinner and get a late Saturday night training session in...we'll see.

nice volume with good weight behind it my man-- keep it up. have fun this weekend!

[WoopItsKevin]

nice volume with good weight behind it my man-- keep it up. have fun this weekend!

Thanks I was happy with it, it wasn't the strongest workout I've ever had but I moved quick and had a pretty good pump from it

[WoopItsKevin]

Hit an all bicep workout yesterday after watching Jared's pre judging and before heading to dinner.

Dumbbell Hammer Curls - Instead of alternating every rep I did 5 reps per arm before alternating to the other side.
40's x 20
50's x 15
60's x 11

Barbell Curl
85 x 15
105 x 11
125 x 7

Reverse Barbell Curl
50 x 15 x 3

Rope Cable Curl
75 x 15
100 x 13
110 x 10

Moved quickly again and although I didn't lift any crazy weights it was all strict form and made for an insane pump

[WoopItsKevin]

Did a little update here with some posing at the end.

I rearranged my room and therefore don't get the benefit of the natural sunlight coming in which always made me look much better in my videos (I can admit that)...but I am content with where I am at right now.

[NaturalPursuit]

There are some AMAZING workouts in here man! Vid is lookin tight!

[WoopItsKevin]

There are some AMAZING workouts in here man! Vid is lookin tight!

Thanks for checking in man I appreciate the kind words!

[WoopItsKevin]

Pulldowns
100 x 20
130 x 15
170 x 9
110 x 14

Weighted Pull-Ups w/ v-bar
Bw + 20 x 11
Bw + 20 x 8 drop to BW x 4

Dumbbell Rows
85's x 15
120's x 15
60's x 20

Dumbbell Pullovers
85 x 15
110 x 11
100 x 10 dropset to 40 x 8

Seated Rows w/ v-bar
120 x 15
140 x 11
160 x 8

Finished with some calf work.

All in all it was a great workout, after having done next to nothing yesterday I was fully rested and ready to attack the weights today. Now, to do some homework and keep grinding these last few weeks to graduation!!!

Big leg workout in store tomorrow, hoping to get some video or at least a couple pics up!

[shez.virani]

If I've said it once, I've said it a million times: ridiculous quads. DO WORK tomorrow man!

[WoopItsKevin]

If I've said it once, I've said it a million times: ridiculous quads. DO WORK tomorrow man!

Thanks man, just uploading a new quad pic now

[WoopItsKevin]

Just a quick leg workout today, I had to get back to do some studying/chem homework/presentation prep.

I did smith machine squats up to 4 plates per side for 11 or maybe 12 reps...lost count on them

Finished with some leg extensions, leg curls, the usual.

I started training with some Asics wrestling shoes that a friend of mine gave me and so far I'm loving them, especially today for my leg workout. Just really comfortable and happen to match with my favorite gym outfit Gotta look good to be good.

[caj]

Every guy in your gym who only works chest and arms is looking at you with envy. lol

Incredible work, man. And I do mean WORK!!!

[adamjohn32]

nice quads dude, i hate you...

[DannyQuach]

dem wheels. heck yea bro

[Warrior9]

your friend GAVE you those rulons??!?!?!?! Those shoes are worth probably around 250-300 now a days .. lol

[WoopItsKevin]

Every guy in your gym who only works chest and arms is looking at you with envy. lol

Incredible work, man. And I do mean WORK!!!

hahaha thanks man, there's a good handful of people that actually go hard on legs it's nice to see.

nice quads dude, i hate you...

Hate appreciated haha thanks for the compliment

dem wheels. heck yea bro

Gettin there! They only measure out at around 25" so I gotta bring them up size-wise for sure.

your friend GAVE you those rulons??!?!?!?! Those shoes are worth probably around 250-300 now a days .. lol

Well, he told me $30 for them. I didn't realize they were worth so much maybe I should double check to make sure he wants to get rid of them haha

[WoopItsKevin]

Good good good chest workout yesterday. Went in planning on doing shoulders but just wasn't feeling it so I changed my mind and hit the bench.

Bench Press
95 x 20
135 x 25
225 x 20
315 x 12
365 x 5
335 x 5

Incline Smith Press
225 x 15
275 x 6
185 x 11

Incline Flyes
35's x 15

Incline Dumbbell Press
110's x 12
80's x 9 - Got a deeeep stretch at the bottom of each rep. Very controlled.

Machine Press
2 sets and I forgot the exact reps.

I'm sore as f#uck this morning, I think the combination of heavy bench plus the deep stretch sets really did me in.

Going in soon for an arm workout around 11 am today...will post later!

[hamiltronj]

Looking great man! Awesome workouts too!

[WoopItsKevin]

Looking great man! Awesome workouts too!

Thanks alot man I appreciate it, I'll swing on over to check your prep thread soon!

[WoopItsKevin]

Today was kind of a crazy odd day for me, woke up and hit my normal workout which I planned on: Arms and calves which I will post now:

Barbell Curls
65 x 20
85 x 15
105 x 12
135 x 9

Cable Pushdown
Did 3 sets up to 150 lbs for 20 reps. Good warm up for the tris

Hammer Curls
45's x 15
60's x 12
40's x 9

Flat Skullcrushers
65 x 15
85 x 15
115 x 12
135 x 8

Smith Machine Close-Grip Bench
135 x 20
225 x 15
275 x 12
315 x 10

EZ-Bar Preacher Curl
2 sets with 65 lbs

Finished with standing calf raises and seated calf raises.

THEN I went ahead and started my tanning up ( I went for 5 minutes and no joke my front side looks crispy red ) and also stopped at Goodwill where I found this awesome Lazy boy recliner for 20 bucks! Had to pick it up but it wouldnt fit in my car and my training partner said he would come help w his truck only if I trained with him at 4pm...so I agreed and I did a shoulder workout.

The best $20 ever spent in my entire life: (will definitely be posting up on this after some hard leg sessions)


And the shoulder workout: I did something different and did about 20-30 reps for every single set I did.

Cable Side Laterals
25 x 20
20 x 25

Seated Smith Press
95 x 30 x 2 sets
115 x 30 x 2 sets
165 x 20 x 2 sets

Upright Rows
30 x 30
50 x 35
70 x 25

Dumbbell Side Laterals
25 x 20
20 x 20

Definitely an odd workout, but I really felt it deep in the delt. Will probably take tomorrow off but it's up in the air still.

[WoopItsKevin]

Newest posing video...back to my good friend natural lighting to help me look leaner than I am! Off to do a back workout in t-10 minutes, will post later.

[WoopItsKevin]

Had a crazy bicep workout tonight, best one in a long time I can honestly say I haven't had a pump like that in quite a while. I hadn't planned on going but then I started thinking about the whole overtraining deal and a quote that I recently heard popped into my head:

'You can avoid overtraining by undertraining, but then you don't win medals.'

I've always known overtraining to be a really severe issue with athletes and time needs to be taken to rest up, but I'm not doing 4 hour workouts, or 10 mile runs, or 55 mile bike rides every day...and I get my proper nutrition and my proper sleep at night so I don't get too worried about overtraining. There have been times where I will literally weight train for 3 weeks straight without a day off. Call it crazy, maybe...but if I am at home and want to go train (given the bodypart isn't sore or injured), why not go do it? Well...anyway I could ramble on and on but would probably bore people so bottom line I went into the gym and did a bicep workout at 9 pm on a Saturday night and absolutely killed it.

Cable Straight Bar Curls
75 x 20
100 x 15
125 x 15

Dumbbell Hammer Curls
45's x 15
60's x 12
70's x 6 dropset to 35's x 9

EZ-Bar Preacher Curls
45 x 20
65 x 16
85 x 10

Barbell Curls
65 x 15
85 x 13
85 x 10

Cable Rope Curls
2 sets here really hard squeeze


I hate to be this guy but I had a disgusting pump so I went into the bathroom and recorded it..not that anyone cares but I was just feelin good at the time so here it is:

[WoopItsKevin]

Today was the first annual Brockport Bench Press Contest, held in our Tuttle North gym.

I decided since it was chest day anyway that I'd throw my hat in the ring and try for my max. It was much harder than my normal bench because of the require pause at the bottom, as well as at the top before I re racked the weight.

I opened with 365, which went up fairly well but it was the first time I had ever paused 365. My next lift I went for 385 which also went well but I did not pause at the top of the rep so the head judge warned me to be cautious of that on my 3rd attempt. For my last attempt I went up to 405 and surprised myself by pausing it and getting a clean press out of it, AND remembering to pause at the top!

Ended up winning my weight class and the overall which went by how much you lifted in terms of % bodyweight.

Afterwards I started doing some incline smith and flat flyes but just wasn't into it and was really worn out from the max attempts so I decided to call it a day and head home.

[NaturalPursuit]

HUGE MAX!!! great work at that contest! big job man!

[SiSu247]

K-I-L-L-I-N-G it!!!!

[Rypt1]

Amazing job. I've been lurking and your log is definitely an inspiration.

[WoopItsKevin]

HUGE MAX!!! great work at that contest! big job man!

Thanks man! Now that I know I can do 405 so strictly, so I'd love to hit 415-425 with my usual non-pausing form before I graduate mid-may

K-I-L-L-I-N-G it!!!!

Thanks! Appreciate that

Amazing job. I've been lurking and your log is definitely an inspiration.

Hey man that means a lot thank you, keep checking in!

Things are about to get crazy!!

[WoopItsKevin]

Had a quick back workout today. I've got a big chemistry test coming up Wednesday so I need to put my nose to the grindstone and kill this test. Here's what my workout consisted of, not gonna post all of the details because I've got some studying to get done!

Seated Cable Rows
4 sets: last was a dropset (see video below)

Weighted Pull-Ups
2 sets to failure with bw + 45 lbs

Barbell Rows
3 sets: last set with 225 lbs for like 12-14 reps

Behind-Neck Pulldowns
2 sets here

Cable Pullovers
2 sets here again

Smith Shrugs
2 sets: last set w/ 2 plates per side for 15 reps or so