PBateman2.....BTK.....MASS APPEAL....Cmoooon!

[Opeth09]

not even close. Other end of the state. Im right off the lake.

Dang man, I am about 10 minutes from Erie. Weird coincidence

[The Solution]

Dang man, I am about 10 minutes from Erie. Weird coincidence

WTF!? Dude.. lets meet up and train!! For real!
Ill even cook you dinner Chef Bob Style!

[Opeth09]

WTF!? Dude.. lets meet up and train!! For real!
Ill even cook you dinner Chef Bob Style!

I am down man. I'm currently in contest prep, so if you can cook me some awesome food and it still be prep friendly, that'd be awesome.

I actually go to school at EUP. I am sure you know what I am talking about

[The Solution]

I am down man. I'm currently in contest prep, so if you can cook me some awesome food and it still be prep friendly, that'd be awesome.

I actually go to school at EUP. I am sure you know what I am talking about

yeah your right down 79.. do you live in erie by chance or live around the boro?

i can cook anything healthy or unhealhty bro. What show you eyeing up?

you ever wanna meet up to train let me know
I am off Wednesday/Friday next week (week coming up) if you want to roll up to train let me know we can hit it in the afternoon. My gym is very competitive and we have a ton of athletes in there who do compete, our gym owner took 2nd in a national level show and almost won the entire show (Jr USA's in south carolina) after he won the NPC Mr. Pittsburgh in 2011

[Opeth09]

yeah your right down 79.. do you live in erie by chance or live around the boro?

i can cook anything healthy or unhealhty bro. What show you eyeing up?

you ever wanna meet up to train let me know
I am off Wednesday/Friday next week (week coming up) if you want to roll up to train let me know we can hit it in the afternoon. My gym is very competitive and we have a ton of athletes in there who do compete, our gym owner took 2nd in a national level show and almost won the entire show (Jr USA's in south carolina) after he won the NPC Mr. Pittsburgh in 2011

Wow dude that sounds awesome! Sounds like a badass gym. Yeah, I live in the Boro. I live in Warren, but during the school year I live in the Boro. I'd love to train together. My roommate and I are doing a show together.. the Mr. Slippery Rock. We may do the Pittsburgh as well depending on how well the Slippery Rock goes.

[The Solution]

Wow dude that sounds awesome! Sounds like a badass gym. Yeah, I live in the Boro. I live in Warren, but during the school year I live in the Boro. I'd love to train together. My roommate and I are doing a show together.. the Mr. Slippery Rock. We may do the Pittsburgh as well depending on how well the Slippery Rock goes.

Oh dude..

our gym is having about 10-12 people doing the pittsburgh (dead srs)
The rock is a great show. i think that is on my birthday this year (March 30th) how about them apples!?

http://www.realtrainingandfitness.com/

^^^ Gym website.


You can see a ton of my baked stuff in my log (in signature) and what i cook
also my most recent review that includes about 25 recipes:

http://forum.bodybuilding.com/showth...hp?t=150248703

But dude if you wanna come up and train by all means... its a great gym, and honestly we will push each other hard. BTK style baby!

[Opeth09]

Oh dude..

our gym is having about 10-12 people doing the pittsburgh (dead srs)
The rock is a great show. i think that is on my birthday this year (March 30th) how about them apples!?

http://www.realtrainingandfitness.com/

^^^ Gym website.


You can see a ton of my baked stuff in my log (in signature) and what i cook
also my most recent review that includes about 25 recipes:

http://forum.bodybuilding.com/showth...hp?t=150248703

But dude if you wanna come up and train by all means... its a great gym, and honestly we will push each other hard. BTK style baby!

Sounds like a blast man! I am running PHAT for now until after the show... so Friday would be chest/arms, Satuday legs, and Sunday shoulders/back hyper. I don't know what you're looking like in terms of routine, but I wanna see what this BTK stuff is all about

[The Solution]

Sounds like a blast man! I am running PHAT for now until after the show... so Friday would be chest/arms, Satuday legs, and Sunday shoulders/back hyper. I don't know what you're looking like in terms of routine, but I wanna see what this BTK stuff is all about

Wednesday doing legs (Squat/Deadlifts)
Friday doing an upper body focus (Chest/Shoulders)

Jsut got a new routine in my inbox today (Check my log) I have the Strength guys do my program design (google their website) headed by Matt jansen off these forums and Jason Trembalay.

[Sinaku5]

120lb db flyes - holy **** is all I have to say to that.

NJ on the 225 BP - you'll be at 225 for 20+ in no time Manu! I bet you can do it now if you slept for 8 hours like the rest of us humans lol

[MITCHAPAL00ZA]

Just thought I'd let you know Ive been killin the folgers pre WO lately. The best part of waking up...well you know the rest. Keep killin it

[fittofattofit]

"That man won't quit as long as he can still draw a breath. None of my teammates will. Me? I've got a different problem. I feel like I live in a world made of cardboard, always taking constant care not to break something, to break someone. Never allowing myself to lose control even for a moment, or someone could die. But you can take it, can't you, big man? What we have here is a rare opportunity for me to cut loose and show you just how powerful I really am." - Superman



Same ol'...same ol'..........up at 2:05am...Slept like a babyyyyyyyyy!

Doin it for YEEEEAAAAARS...EAZAAAAY. Do you understand?

MANU O'CLOCK....

MANU O'CLOCK...

Get it through......I dictate time...time never dictates me...


It's LAW.



Downed the Folgers ...MMMMMMMMMMMMMM!

HOW I ROLL


Today hit chest!!!!!



At the gym - 2:45am. I don't have time to waste.....Full concentration...Nothing exists except the weights and the havoc Im about to create....

Where is everyone? Nobody in the gym? It's only 3:00am....

FUK THIS...


LISTEN.............


CHEST

1.) DUMBELL FLYES (INCLINE): [/B] 120lbs/3 sets...You betta believe it! 10/9/7 for reps.

Now we go to....

2.) FLAT DUMBELL PRESS: SECOND EXERCISE AND 130lb DB? OH YEAH. ....3 sets...11/10/9...INCREASE IN REPS!


Now time to hit those inclines........YESSSSSS.....


3.) INCLINE DUMBELL PRESS: Did 145lb DBs and no spotter. Four sets. The first set with 145lb DBs, I got 8 reps, the second set got 7 reps, third set got 6 reps, and the fourth set got 3 reps. Increase in reps here too!...Finally.

Playin no games.....ALL WORK....


Then did a drop set with 100lb DBs and got 10 reps.

OWN THIIIIIIIIIIIIIIIIIIIIIS.


4.)DECLINE BARBELL PRESS: Did three sets at 175lbs. Always use relatively light weight. Long rep cadence. I increased the hold on the static position for one additional second. So each rep took about 6 seconds (2 seconds on concentric, 2 second static, and 2 seconds on eccentric).


5.) Bench - 225lbs - Rep Max. Back on this....Just for fun and games. Dont try this at home. You die.


Got 18 CLEAN ASS REPS. Would like to nail eventually 20+ reps for 225lb Bench....RIght. Here. In. My. Routine. Reps up from last week by two!



Chest was GOOOOOOONE! No biggie.........Im gettin just started. You too, right?


I want strength, stamina, endurance, physique, etc.. ALL. OF. IT. My game is COMPLETE...not one dimensional.


Please. Move. Youre in my way. Let me overtrain now


6.) DB Pullovers supersetted with good ol' fashion push ups. ENDURANCE...STAMINA.. WILL.... BLEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEED.....


Superset with incline push ups this time. Four supersets!

1st set - 95lb DB and got 10 reps for the pullover. Then did 16 push ups.

2nd set - 95lb DB and got 9 reps for the pullover. Then did 13 push ups.

3rd set - 95lbs DB and got 8 reps for the pullover. Then did 12 push ups.

4th set - 95lbs DB and got 6 reps for the pullover. Then did 10 push ups.



Dont try this.....Now we cough blood.....

7.) CABLE FLYES: Here I did MFB-8. FTW! Seven sets, 30 seconds rest between sets, and with 110lbs....10-12 reps. BTW - again when I do these I ALWAYS hold the contracted position for a count of two then begin the negative portion of the rep. On the eight set increased weight to 100lbs and.................

BLAAAAAAAAAAAZIN!

CMOOOOOOOOOOOOOOOOON!




Awwwww.....tired? Already?


8.) CARDIO: Cardio- 45min on stair stepper AND WITH 10lb ankle weights.


BOOOOOOM! Done.



Got chest?????.....

































Ring the bell.....

School is back in session.



TOMORROW DELST/TRAPS! REAL DEAL!



TRAIN YO ASS OFF!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!


Diet: 5,000+ cals for today.

Meal #1 - 8 whole eggs, 20oz chocy milk, 3 large blueberry pancakes (about 6-7 inches in diameter), 8 oz greek yogurt with pineapple.

Meal #2 - 12 oz ground beef and about 4 cups of pasta. Lotsa spaghetti sauce. Small salad.

Meal #3 - 2 scoops XF 2.0 Cinnamon Roll, 2 packets of Cinnamon Swirl Oatmeal, and 2 bananas - proats

Meal#4 - 14oz chicken breast, 8oz sweet potato, green salad, and a pint of Cinnamon Bunz.....OH YEAAAH!

Mirin' those chesticles Manu!
120lb DB flyes; 130lb flat DB and 145lb DB inclines = sweet pecs of peace

[Opeth09]

Wednesday doing legs (Squat/Deadlifts)
Friday doing an upper body focus (Chest/Shoulders)

Jsut got a new routine in my inbox today (Check my log) I have the Strength guys do my program design (google their website) headed by Matt jansen off these forums and Jason Trembalay.

Ok man, sounds solid. I will check into them as well. We will get in a lift one of these days

[The Solution]

Ok man, sounds solid. I will check into them as well. We will get in a lift one of these days

Wednesday and Friday work best since I don't work those days
Could you lift in the afternoon like 1ish?

[Opeth09]

Wednesday and Friday work best since I don't work those days
Could you lift in the afternoon like 1ish?

On Friday yes, I don't have class at all. Wednesday would be a no go

[kratosbrah]

Chest is looking awesome!

I've been doing stairstepper, or stepmill, rather (not sure if it's the same thing), that thing is killer.

[The Solution]

On Friday yes, I don't have class at all. Wednesday would be a no go

Friday sound good for you brother?

If you want i can bake you something and bring it to the gym so you can snack on it on the way back to the boro!
LOok at that thread.

[eriram]

I did get the unabridged version but had to order online. My plan is to knock out the book this Fri-Sun. Ive got nothing planned except train, eat, and sit on my ASS...lol.

Dang, not many have the reading stamina to sit down and read a book on a weekend. Hope you enjoy it. Sounds hokey at times, it was written in the 30's, but the message is ALL GOOD.

"Strive for perfection with the anger that you know you will never achieve it" -Anon

Dayum!

[thenightskies]

wow so many people from pa

pittsburgh brah here. use to go to erie as a kid to camp lol

[The Solution]

wow so many people from pa

pittsburgh brah here. use to go to erie as a kid to camp lol

Where in Pitt?
My brother works at UPMc shady side and lives right there off 376 and Braddock ave at the swissvale Edgewood exit

Small world!

[thenightskies]

Where in Pitt?
My brother works at UPMc shady side and lives right there off 376 and Braddock ave at the swissvale Edgewood exit

Small world!

I live in Glenshaw i have been to Shadyside it's only about 20 mins from here. my mom use to work at UPMC as well.

[The Solution]

I live in Glenshaw i have been to Shadyside it's only about 20 mins from here. my mom use to work at UPMC as well.

damn!
I train at LA Fitness (well now LA Fitness) that is on Penn Ave right by a Trader joes in bakery square when i go down to visit my bro about a 3 minute drive from his place.

If i ever come down ill have to hit you up man. Where do you train? I assume around your area and not shady side.

[PBateman2]

not even close. Other end of the state. Im right off the lake.

Ahhh I see! All good.

120lb db flyes - holy **** is all I have to say to that.

NJ on the 225 BP - you'll be at 225 for 20+ in no time Manu! I bet you can do it now if you slept for 8 hours like the rest of us humans lol

Ha! Yeah I'll nail the 20+ reps soon. Eating properly on a consistent basis makes a huge difference. I should no better!

Just thought I'd let you know Ive been killin the folgers pre WO lately. The best part of waking up...well you know the rest. Keep killin it

Hahah! Right ONNNNNNNNNN!!!!! Only way to go!

Keep bustin ass!

Get your SWOLE on!

Mirin' those chesticles Manu!
120lb DB flyes; 130lb flat DB and 145lb DB inclines = sweet pecs of peace

Thanks, man! Heavy weight and gotta just keep pushing more and more every session.

I gotta keep up with you! Kepp training hard!

Chest is looking awesome!

I've been doing stairstepper, or stepmill, rather (not sure if it's the same thing), that thing is killer.

Thx, bro!

Yup stairstepper/stepmill is awesome especially when concluding sessions. Best after leg day....oh man!

Keep it up!

Dang, not many have the reading stamina to sit down and read a book on a weekend. Hope you enjoy it. Sounds hokey at times, it was written in the 30's, but the message is ALL GOOD.





Dayum!

Read about 60% of it this past weekend! I like it thus far. Good read. I will post a review once I finish - likely by end of this week.

Thanks bro!

[PBateman2]

"Four short words sum up what has lifted most successful individuals above the crowd: a little bit more. They did all that was expected of them and a little bit more."

~A. Lou Vickery~


How about you? PROVE IT.





02/11/12.


Up at 2:35am. MANU O'CLOCK. You know tha deal.

Start off the day right................

Downed the Folgers (4.202934 gulps) and out the door!



Today hit Shoulders/Traps!!!



Billion Dollar Remix......



ABs
1.)INCLINE SIT UPS- (Bodyweight plus 25lb plate) - 5 sets with 25lb plate at 25 reps/set.

2.)HANGING LEG RAISES - 5 sets of 40 reps/set. I held the contracted position for a count of two before beginning the negative portion of the rep. Try that. Endurance and strength in this one.


SHOULDERS
3.) ARNOLD PRESS - Still hittin these! Love 'em....

Here did 4 sets, 10-12 reps, and used 100lbs DBs. GOOD BUUUUUUUURN!


4.) SUPERSET - LATERAL PLATE RAISES/CABLE RAISES -

Using 45lb weight plates for these lateral raises...


GTFO my face. Child's play little boy


I did 4 sets and got 10 reps on the first two sets. Last two sets got 9 and 8 reps. Increase in reps.

As always, after each set, also immediately did cable raises bringing the cable from behind the body to the lateral side of the body at shoulder level. Just did as many reps (around 10 reps) as possible until failure.


5.) FRONT RAISES - Grabbed 45lb plates and did the front raises. Crazy burn! Did 3 sets and 8-10 reps. I try to hold at the top for 1-2 seconds. HAAAAAARD with these 45 lb plates! TRY IT!


Training on an entirely different level. Utmost intensity and ANGER.....




TRAPS
6.) UPRIGHT BARBELL ROWS - My BEAST exercise...225lbs...you read that right son....3 sets/8-10 reps. Im explosive here and just rip the shyt out of the weight. EASY.


7.)BARBELL SHRUGS - Closer and closer to 800 PRRR!

NAILED 780lbs. EAZAAAY.

Always keeping it REAL.

Got 8 reps on the first set.....then we throw down 7 reps on the second set......third set got 6 reps.


You know what's comin now! You die.


So it goes down like this……..

Took off the change and one 45lb plate from each side (so now 595lbs loaded) - got 9 reps

Took off another plate (now 5 plates loaded - 495lbs) - got 9 reps

Took off another plate (now 4 plates loaded - 405lbs) - got 8 reps

Took off another plate (now 3 plates loaded - 315lbs) - got 3 reps.


Shrugs. Shrugs. And more shrugs. ......NO MERCY. Increased my reps on the drop sets too!


MOOOOOOOAAAR!

You go home. You done. Enough for you.


8.)DUMBELL SHRUGS - 145 Dumbells/3 sets/20-22 reps. Increase in reps. At least 20 reps for all 3 sets!

NOTE: I always hold the contracted position for a count of two before beginning the negative portion of the rep.


REAR DELTS
9.) BENT OVER LATERAL RAISES (use DBs) - Did 65lbs/3 sets/10 reps....2-2-2 rep cadence.

10.) REAR DELT - PEC DECK - PRRR this! 120lbs/3 sets/10 reps....2-2-2 rep cadence.


Awwwww......Im sorry....U tired? Already? SRS? WEAK.

11.)BLEED TRAINING THIS MORNING: I don't get tired. NEVER......

EVER.......

EVER.......

5 circuits......each circuit goes down like this.....

Sprint 40 yards
Up and back down ~50 steps (stairs)
Jump Rope 5 min
Push Ups to failure
Jump Squats to failure

REPEAT 5 TIMES.....DONT WANT NONE.


CRIME SCENE. MURDER. STRAIGHT UP.






TIME TO BLEEEEEEEEEEEEEEEEEEEEEEEEEEED.

TRAAAAAIN HARD! NO QUIT! NO STOP!

[Juggernaut0]

780 shrug! Soooooooooo close to 800.

Awesome Manu!

[PBateman2]

780 shrug! Soooooooooo close to 800.

Awesome Manu!

I know...closer and closer! I did load 805 on the bar this morning...just to see. Could not move it. At all.

I'll nail it soon enough...think I need 8-10 weeks. May also lay off the lift for 2-3 weeks to kind of reset myself.

[AdamWW]

I know...closer and closer! I did load 805 on the bar this morning...just to see. Could not move it. At all.

I'll nail it soon enough...think I need 8-10 weeks. May also lay off the lift for 2-3 weeks to kind of reset myself.

Must sacrifice to win!

[moshvr]

Mind blown every time I come in this thread ... killer session man!

Miring Arnold Press numbers

[Mattash2g]

haven't been in here in a few months but man manu you still KILLIN this man.
daaaaaaaaamn. gj

[PBateman2]

Must sacrifice to win!

Hahah! Right on!

Mind blown every time I come in this thread ... killer session man!

Miring Arnold Press numbers

Thx, bro!

Man those Arnold presses are MURDA! Love the burn.

haven't been in here in a few months but man manu you still KILLIN this man.
daaaaaaaaamn. gj

Thx, bro! Makin every single session count - like it's my last.

Keep training hard and thanks for stopping by!

[fittofattofit]

Killer shoulder sesh Manu! It starts with the 45lb plate raises and the 225 upright rows --- that is just so phucking beast! And so close to the 800 on the shrugs!
Traps and delts are hyooge in that pic!