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12-17-2012, 04:46 AM #961
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12-17-2012, 04:47 AM #962
PHAT - Back Width
"Every time I step into the gym...I become more and more like an animal...I stalk the weights...I pace around in between sets...and every second I'm in there...my power is building...waiting for the next set...WHEN I CAN UNLEASH IT..."
*Pre Workout- stretching and calf/ab warm up
Standing smith calf press ss decline quick crunches- 1 set of 50-100
reps
Calf- 2 plates x 55
Crunch- 0 x 60
calves and abs are already ON. FIRE...now we're gettin this workout started!
Db Pullovers- 2 sets of 8-12 reps
90 lb db x 8
90 lb db x 8
DEEEEEEP stretch! Gotta get this back to GROW!!!
Pulldowns (widest grip possible)- 3 sets of 8-12 reps
Lvl 13 x 10
Lvl 13 x 10
Lvl 13 x 10
INSAAAANELY tight contractions on those! LETZ WORK!
Close grip Pulldowns (Palms facing)- 3 sets of 12-15 reps
(pause on chest)
Lvl 12 x 12
Lvl 12 x 10
Lvl 10 x 13
now my lat pump is so great it feels like they're gunna burst out sideways! PREPARE. FOR. PAIN.
Straight arm pullovers (bar)- 2 sets of 15-20 reps
Lvl 6 x 15
Lvl 6 x 15
TEARIN this back APART! Try and keep up at my pace...you'll break...I'LL. GROW.
Seated OHP - 3 sets of 8-12 reps
95 x 9
95 x 9
95 x 9
bringin the bar down to my chest then EXPLODING up! BIG DELTZ!
DB Side Lateral- 3 sets of 12-15 reps
45 x 12
45 x 12
(AMAP drop set) 40 x 13 dropped 30 x 10 dropped 25 x 8
delts are on FIIIRE!!! Droppin bombs in this gym...my body is screaming at me to stop...stop the pain I'm inflicting upon it...but my MIND. IS. BEGGING. FOR. MORE...
Rear delt peck deck- 2 sets of 12-20 reps
(standing up leaning forward)
70 x 14
70 x 14
RAZOR sharp rear deltsss!...time to pick up the pace...time to bleed...
Alternating DB curls ss rope pressdowns- 2 sets of 8-12 reps
(pause at peaks)
Curl- 30 x 12
35 x 9
Press- 90 x 12
100 x 8
arms are WEAK...gunna bring these up and shock the world...NO EXCUSES!!!
Decline Straigh bar skull extensions ss Straight bar curl- 2 sets of 15-20 reps
Extension- 40 x 15
40 x 15
Curl (wide grip)- 40 x 15
40 x 15
didn't you hear me?...I WANT MOOOORE!!!
Over the head rope extension- 1 set to failure
60 x 20
absolutely BUUURNED those triceps out! Brought in as much blood as possible!
Behind the back BB shrug- 2 sets of 10-20 reps
(back arched, eyes up, pause at top, deload on every rep)
185 x 10
185 x 10
squeezing HAAARD on EVERY. DAMN. REP.
DB forearm superset- 2 sets
(palms down into palms up)
7.5 x 20 into 25 x 20
7.5 x 20 into 25 x 20
...my intensity has hit an all time high...when I'm in the gym...NOTHING CAN STOP ME...if your in my way during a workout...WATCH. OUT...pain at its finest...advertising not permitted
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12-17-2012, 05:40 AM #963
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12-17-2012, 11:38 PM #964
Great way to make up for the missed sesh --- mirin' those 90lb DB pullovers and those heavy lat pull-downs!
You must disperse so much energy in the gym with that intensity that you'd be a pussycat for the rest of the day
Did anyone at the gym say anything to you about going in there yesterday?"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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12-18-2012, 04:56 AM #965
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12-18-2012, 04:56 AM #966
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12-18-2012, 06:54 AM #967
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12-18-2012, 07:40 AM #968
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12-18-2012, 08:56 AM #969
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12-18-2012, 01:14 PM #970
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12-18-2012, 01:20 PM #971
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12-18-2012, 01:53 PM #972
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12-18-2012, 05:28 PM #973
Monster session man! I can feel the intensity as I read your log posts. Good stuff. You should look completely different next time you stand on stage
My new bulking log. http://forum.bodybuilding.com/showthread.php?t=146899443&p=926377483#post926377483
Mr. SRU 2013 (My first show)
*1st Place - Open Lightweight *
First Ever PL Meet
535 Deadlift
300 Bench
*1st place
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12-18-2012, 05:35 PM #974
- Join Date: Jun 2006
- Location: Massachusetts, United States
- Posts: 13,025
- Rep Power: 21712
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12-19-2012, 04:58 AM #975
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12-19-2012, 04:59 AM #976
PHAT - Upper Power
"XL hoodie...a new staple in my gym attire...I' not here to pose or show off...I'm here to move AS MUCH WEIGHT AS POSSIBLE FOR AS MANY REPS AS POSSIBLE...sit down...buckle up...and get ready FOR. WAR."
*Pre Workout- stretching and calf/ab warm up
Leg press calf press ss decline quick crunches- 1 set of 20-50 reps
Calf- 2 plates x 40
Crunch- 0 x 50
LOVE these warm ups! Calves and core are PUMPED. AS. HELL.
BB Rows (overhand)- 3 sets of 3-5 reps
245 x 4
265 x 3
265 x 3
TEARING this back APART!!! Standing around 45 degrees and gettin INSANE contractionzzz!!!
High Rows (underhand)- 2 sets of 6-10 reps
Lvl 15 x 6
Lvl 15 x 6
Outta 25 lvls...goal is to get the whole stack...GUNNA NAIL IT...
Wide Grip Pulldowns (Overhand Grip)- 2 sets of 6-10 reps
Lvl 16 x 6
Lvl 16 x 6
building a WIIIIDE back!...still able to fit through doorways?...NOT GOOD...GOTTA. GROW.
Flat BB press- 3 sets of 3-5 reps
225 x 3
230 x 2
225 x 3
KILLLLIN THIS CHEEEEST!!! Always train heavy...just vary the reps...WORK!!!
Weighted dips- 2 sets of 6-10 reps
45 x 7
70 x 5
havent done dips in forever because they used to bother my shoulder...NO LONGER...these felt MONEY! Gettin down into a MAAAD chest stretch then EXPLODING up!!!
OHP- 3 sets of 6-10 reps
135 x 6
135 x 6
115 x 7
almost hittin 135 OHP for all 3 sets...going to get that then its the road to a 2 plate OHP...watch...learn...PUSH SOME HEAVY SHYT!!!
BB curls (45 lb bar)- 3 sets of 6-10 reps
(shoulder width grip)
85 x 6
85 x 6
85 x 5.5
Tip...stare at a wall and not a mirror...form will be better because your not going to compensate at all for how you look doin it...these arms are weak...going to put them through HELL in order to achieve my goals...
Skullcrushers (curl bar, elbows toward opposite wall)- 3 sets of 6-10 reps
70 x 6
70 x 6
70 x 6
BIIIIG work now!!! COME ON...energy and strength are increasing...my intensity is expanding...AND I'M GOING INSAAAANE!!!
BB shrugs- 2 sets of 4-8 reps
(explosive, mixed grip)
405 x 4
405 x 4
road to a 6 plate shrug starts here...these exercise is done to focus on the peak stretch and peak contraction...puttin some body movement on it? doing it wrong?...WATCH.ME.CRUSH...WATCH.ME.GROW...
BB forearm superset (palms down into palms up)- 2 sets
(45 lb bar, hands on knees)
Palms down- (bar x 11) x 2 sets
Palms up (down to fingertips)- (bar x 21) x 2 sets
...nothing new...nothing special...just HARD.WORK...another session goes down as CONQUERED...
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12-19-2012, 05:34 AM #977
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12-19-2012, 10:45 AM #978
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12-20-2012, 05:13 AM #979
PHAT - Lower Power
"The car ride to and from the gym is something unreal...I'm BLARING music...SCREAMING along...and getting PUMPED. UP...once my feet enter that gym...ITS KILL MODE..."
*Pre Workout- stretching and calf/ab warm up
Standing bb calf press ss hanging leg raise- 1 set of 20-50 reps
Calf- bar x 50
Leg raise- 0 x 16
135 x 5...225 x 3...315 x 3...365 x 1...warm ups are done...NOW WE GET WORK DONE!!!
Squats- 3 sets of 2-5 reps
405 x 2
405 x 2
385 x 5
Once the hood goes up...SHYT. GETS. REAL...2nd set of 405 felt better and was deeper than the first...gotta build some BIG WHEEEELZ!!!
Leg Press (close stance)- 2 sets of 6-10 reps
14 plates x 7
14 plates x 7
pushing that weight up with BAD INTENTIONS! BUSTIN OUT THE FURY!!!
Leg extensions- 2 sets of 6-10 reps
(pause at top)
250 x 8
265 x 6
2 pinholes away from the whole stack...MURDER...
Sumo Deadlifts- 3 sets of 5-8 reps
(deload after every rep)
*405 for a couple (3 or 4)
315 x 8
335 x 5
335 x 5
Did 4 plates before remebering rep range is 5 to 8 on deads...oh well...MORE PAAAIN!!!
Lying leg curls- 2 sets of 6-10 reps
(pause at top)
140 x 8
155 x 6
next time I step on stage my hamstring side shot is gunna DROP. JAWS.
Glute press machine- 3 sets of 6-10 reps
(non stop circuit between legs)
(Lvl 12 x 6) x 3 sets
you dont work glutes?...aww poor you...I.WORK.IT.ALL.
Smith machine calf press- 3 sets of 6-10 reps
(pause at top)
(335 x 10) x 3 sets
BIIIG CALVES!!! Contractions are feelin CRAAAAAZY tight!!!
Bent leg leg press calf press- 2 sets of 6-10 reps
(pause at top)
8 plates x 8
8 plates x 8
MORE!!! I'M NOT STOPPIN TILL I SPIT BLOOD!!!
Decline DB crunch- 2 sets of 6-10 reps
(db across chest)
90 lb db x 8
90 lb db x 8
completely TRANSFORMING my core...size...strength...I'm hittin em all!!!
Bench reverse crunch- 2 sets of 6-10 reps
25 lb db between feet x 7
25 lb db between feet x 7
...after my workout my mind is telling to me keep pushing...yet my body has its own agenda...azz was on the floor 3 times this session...MIND OVER MATTER...advertising not permitted
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12-20-2012, 05:10 PM #980
Your energy is insane man!
TEAM3DMJ (SoCal)
Journey Log: http://forum.bodybuilding.com/showthread.php?t=142892261
"Always keep this in mind as your "motto" for training. More is not better, better is better. Keep the exercises you perform to a minimum, and get really good and strong at them."
- Brad Loomis
R.K.C Natural Professional Bodybuilder American Powerlifting Association CA. Chairman
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12-20-2012, 08:11 PM #981
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12-21-2012, 04:09 AM #982
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12-21-2012, 04:52 AM #983
- Join Date: Apr 2012
- Location: Twickenham, United Kingdom (Great Britain)
- Posts: 1,647
- Rep Power: 499
Offseason vlog... Amazing
Nice new intro
First bit made me laugh, your always so pumped and have great motivation!!!
Changing your course, good for you. Sounds like it is going to workout well
Business and a sponsor maybe... everything coming in great. What a start to 2013 your going to have!!___Growing Mentally and Physically ___
http://forum.bodybuilding.com/showthread.php?t=154388901&p=1079896151&posted=1#post1079896151
My Blog - www.innerbuilder.weebly.com
Fat is temporary, strength and muscle is not
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12-21-2012, 04:57 AM #984
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12-21-2012, 07:42 AM #985
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12-21-2012, 08:20 AM #986
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12-21-2012, 08:43 AM #987
Wow, nice offseason vlog! Definitely giving me some ideas for my video series. I agree on your MMC video as well. I have great MMC w/ pullups, but not with flat bb bench. Therefore I don't do flat bench. You gotta choose the best exercises for growth based on your own needs, not what other people say. Good vids!
My new bulking log. http://forum.bodybuilding.com/showthread.php?t=146899443&p=926377483#post926377483
Mr. SRU 2013 (My first show)
*1st Place - Open Lightweight *
First Ever PL Meet
535 Deadlift
300 Bench
*1st place
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12-21-2012, 08:48 AM #988
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12-21-2012, 12:07 PM #989
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12-21-2012, 02:24 PM #990
Man, you don't know how badly I'm missing the stage!...but like I said in my vlog, earliest will be 2014...if I can manage to stay away that long lol
Thanks man! And yeah that's why I wanted to make the vid...intensity + MMC = growth!
Thanks man! Glad to hear it!
Haha we'll see...still SO much to improveadvertising not permitted
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