"Hell in a Cell. Bringing ANIMAL to a whole new level."

[Iceiktitan]

Please elaborate....

Wow, that triset looked brutal Matt!!!

Ever thought about doing complexes?

[jaim91]

Do a google search of "barbel complexes"...there's an interesting article on tnation about 'em...

[JACastellano]

Workouts are lookin good man. How was the ABC two weeks ago?

[Iceiktitan]

8/5/2009: Back/Quads/Hamstrings

Warmup Exercises

Lat Pulldown
Arm Circles
Quad/Hamstring Stetches

Working Exercises
1 Arm Row
75 x 12, 75 x 12, 75 x 12

Reverse Leg Extension Hamstring Curl
1p x 15, 2p x 15, 3p x 15

Leg Press (Not including sled weight)
100ps x 15, 145ps x 15, 190ps x 20

Smith Barbell Row
115 x 12, 135 x 12, 155 x 12, 175 x 12

Barbell Squat
*Almost negative like speed to get a good quad burn.
95 x 10, 145 x 10 drop to 95 x 10 Failure

Cooldown

[Iceiktitan]

The Abc was off the hook bro. House was larger than ever and is going to be a force to be reckoned with at his next show. Erie abc august 9th coming up!!!! See the animalpak forvm for details or pm me!

Workouts are lookin good man. How was the ABC two weeks ago?

I did that. Sounds like it would be very taxing. Interesting, interesting!

Do a google search of "barbel complexes"...there's an interesting article on tnation about 'em...

[jaim91]

Don't you find the biomechanics of a smith barbell row more difficult than a free weight row?

Nice numbers though!

[Iceiktitan]

With a regular barbell row I can never trully isolate my back and pull with my lats. It seems like it gets to be an arm exercise. It's one exercise I'm not comfortable with so I leave it be.

Don't you find the biomechanics of a smith barbell row more difficult than a free weight row?

Nice numbers though!

[Iceiktitan]

8/6/2009: Off Day
8/7/2009: Cardio

Stretching
Slow Jog
Stretching
Normal pace jog for a mile or so
Walk back
Cooldown stretch

[jaim91]

Hey you! Just checking in on the weekend...hope everything's going well.

It's an ABC day, no?

[Iceiktitan]

Tomorrow from 3-5 pm lift and train. Afterwards food demolishment

Hey you! Just checking in on the weekend...hope everything's going well.

It's an ABC day, no?

[Iceiktitan]

Well the Abc fell through......I am moving it back a few weeks to see if we can get more of a rollcall.....

[jaim91]

Tomorrow from 3-5 pm lift and train. Afterwards food demolishment

Well the Abc fell through......I am moving it back a few weeks to see if we can get more of a rollcall.....

Aww...what happened hun??

BRING it to T.O....I'll get you peeps!

[Iceiktitan]

I need a passport before I can go to Oooooooooooooooooooooo CANDADAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAa a.......And plain and simple the gym owner never got back to me in our last e-mail about whether it was a go or not so I of course had to cancel....**** happens, I'll just look for a future date...

Aww...what happened hun??

BRING it to T.O....I'll get you peeps!

[Iceiktitan]

Playing catchup.....

-My left knee and hamstring have been acting up pretty bad as of late so I can't do anything lower body related.

-My circadian rhythm has been off for about a week now hence the absence. My gym in the summer closes at 6pm and with my sleep cycle being off I don't wakeup until 4:30pm or so which leaves no time to get a meal in, have it digested and be primed to start a warmup and then workout in the small amount of time left. School starts up on the 27th of august so sleeping in late won't be a problem but until then my workouts are going to be spordiac.

What I'm doing to recuperate.....

-Taking a megadose of a joint supplement
-Gentle stretching of the sore area
-Sleeping until I feel rejuvenated (instead of forcing myself with an alarm clock)

[Iceiktitan]

8/13/2009: Getting back into the swing of things......

Single Reverse Leg Extensions 1p x 10, 2p x 10, 3p x 10
ss
Leg Extensions 2p x 15, 3p x 15, 4p x 15
(Stretching inbetween sets)

(Quads and Hamstrings)

Leg Press
100ps x 20, 145ps x 20, 190ps x 20

Hamstring Curl Machine
3p x 20, 2p + 6.3 x 17, 2p x 20

(Rear and Side Delts)

Rear Delt Machine Flyes
20lbs x 20, 20lbs x 20, 20lbs x 20

Side Delt Dumbell Raise
10's x 15, 5's x 15, 5's x 20

(Lats)

Close Grip Lat Pulldown
7p x 10, 9p x 10, 11p x 10, 13p x 5
ss
Wide Grip Lat Pulldown
6p x 10, 7p x 10, 7p x 6, 5p x 7

Cooldown

[jaim91]

Looks like your lower body didn't suffer too badly Matt...that's still a great workout!

Hope you get the sleeping pattern thing figured out!

[Iceiktitan]

8/14/2009: Digging deep and breaking blood vessels

Pec Warmup-Pec Deck (35lbs x 20, arm circles with 2 1/2 lb plates, gentle pec stretch)

Working
Pec Deck
75lbs x 20, 75lbs x 20, 85lbs x 20

Biceps Warmup-Single standing dumbell curls (10lbs x 20 per arm, bicep contractions)

Working
Dumbell Preacher Curl
15 x 10, 20 x 10, 25 x 10
ss
Standing Dumbell Curl
15's x 10, 20's x 10, 25's x 10

Working sets for Shoulder/Pecs/Triceps

Incline Barbell Bench (Non-Lockout)
95 x 10, 115 x 10, 115 x 10
ss
2 Arm Dumbell Extension
50 x 10, 50 x 10, 50 x 10
ss
Incline Barbell Bench (Lockout)
95 x 10, 115 x 10, 115 x 7

Incline Machine Chest Press
10p x 10, 9p x 15, 8p x 15

Low Cable Crossovers
1p x 20, 1p x 10 then 10 second hold onto 5 more reps

Cooldown

[Iceiktitan]

8/17/2009: Quads/Hams/Calves/Side Delts

Leg Warmup
Reverse Leg Extension 1p x 20, 2p x 20
ss
Leg Extension 20 x 20, 3p x 20
Stretching

Leg Press
100ps x 25, 150ps x 25, 200ps x 20

Seated Calf Raise 20lbs x 10/10, 20lbs x 10/10, (20lbs x 5 with both dropsetted to no weight 10 per calf
(My right calf was misfiring after the first five reps on the last set so I felt the need to really isolate it and kick its ass)
(The / split indicates different placements of the pad on the quads to hit a different area of the calves)
ss
Seated Side Dumbell Raise 5's x 20, 5's x 20, 5's x 20

Reverse Hack Squats House Style
BW x 20, 5lbs ps x 15, 7.5lbs x 12

Machine Hamstring Curl
2p x 20, 2p + 6.5 x 20

Cooldown

Notes: Left hamstring felt good today. Slowly but surely I'll be building up those springs

[Iceiktitan]

8/19/2009: Pecs and Biceps with some minor forearm work

Warmup Exercises
Small staright bar cable curl 1p x 20 slow and controlled
Dumbell flys 10's x 20
Stretching

Working

Small staright bar machine curl (Midway up to work the biceps harder and keep the forearms out)
2p x 12, 3p x 12, 4p x 12

Pec deck flys
75lbs x 20, 85lbs x 20, 95lbs x 15

Ez black bar curl (31.7 lbs for the bar)
5ps x 12, 7.5ps x 12, 10ps x 8 rest paused to 12

Low cable crossovers
1p x 20, 3p x 15, 3p x 15

Hammer curls
20's x 30/30, 25's x 15/15 rest paused to 18/18 rest paused to 20/20

Dumbell pullovers
15 x 15, 20 x 20

[Iceiktitan]

8/20/2009: Triceps/Rear Delts/Hamstrings

Warmup Exercises
Rope Pushdowns-2 sets of 2p x 20
Tricep contractions
Arm Circles
Pec Stretching

Ez Bar Pushdown
4p x 10, 5p x 10, 6p x 10

Incline Smith Bench
170 x 8, 170 x 8, 165 x 10

2 Arm DB Extension
45 x 25, 45 x 15 rest pause 5 rest pause 5

Rear Delt Deck
20 x 20, 25 x 20, 30 x 20, 35 x 20

Reverse Single Leg Extension
1p x 10/10, 1p x 10/10, 1p x 10/10, 1p x 10/10, 3p x 17/21 drop to 2 + 6.5 15/12

Cooldown

[irish.red]

Just dropped by and I'll be followin too-congrats on where you have gotten so far. I just started off in the 140s myself...

[Iceiktitan]

8/21/09: Back/Quads/Traps

Barbell Shrugs
w/u Bar x 15/Arm circles/135 x 15
225 x 10, 245 x 10, 265 x 15

T-Bar Row
*used 35 plates
1pie x 10, 2pies x 10, 3pies x 10, 4pies x 10

Lat Pulldown
6p x 10, 7p x 10, 8p x 10

Reverse Hack Squat
*includes bodyweight
*the last three sets were supersetted with side laterial raises
180 x 10, 190 x 10, 200 x 10, 210 x 10
ss
5'x 15, 5'x 15, 5's x 15

Leg Extensions
*One huge set just to get some blood flowing.
1p x 50 (easy) no rest 2p x 10 (still easy) no rest 3p x 15 (could have kept going but time ran out)

Cooldown

[Iceiktitan]

8/24/09: Biceps/Side Delts/Rear Delts

Staright Bar Machine Cable Curl
(W.U.) 2p x 15, 3p x 12
5p x 10, 7p x 10, 7p x 12

Rear Delt Flys
20 x 25, 25 x 25, 30 x 25, 35 x 25

Dumbell Curl 15's x 12/12, 25's x 12/12, 30's x 10/10
ss
Side Dumbell Raise 5's x 12, 10's x 12, 15's x 10, 20's x 10

Dumbell Preacher Curl
15's x 20/20, 20's x 12/12 rp 8/8

[Iceiktitan]

8/25/2009: Quads/Hams/Calves

(W.U.)
Treadmill for 5 minutes on 3 mph
Stretching of Quads and Hams
Reverse Leg Extension 1p x 15/stretch/1p x 15
ss
Leg Extension 2p x 25/stretch/2p x 25

Leg Press 45ps x 50/90ps x 50/135ps x 25 +15 more after the Stiffs
ss
Stiff Leg Deadlifts 135 x 10/135 x 8/135 x 5

Donkey Calf Raise
45ps x 20/35ps x 15/25ps x 15/10 x 15

Cooldown

Notes: High volume leg press supersetted to stiffs is no joke. My heart was racing...

[jaim91]

Notes: High volume leg press supersetted to stiffs is no joke. My heart was racing...

No sh*t! CRAZYMAN!!!!

How are the hams feeling now?

And do you train quads twice a week??

[Iceiktitan]

*My hamstrings are screaming at me.

*Not on purpose

How are the hams feeling now?

And do you train quads twice a week??

[Iceiktitan]

8/27/2009: Back

Rear Delt Flys
20 x 20, 25 x 20, 30 x 20, 45 x 15

Smith Barbell Row
105 x 20, 125 x 20, 145 x 20, 165 x 17 (small pause) 3 more

Close Grip Lat Pulldown
7p x 12, 9p x 12, 8p x 12

Dumbell Shrugs
85's x 15, 90's x 15, 95's x 12

Cooldown

Off till saturday at Powerhouse.....

[jaim91]

Hey!!!

So (the other) Matt and I were discussing the lack og FLA ABCs....you gotta get something going for us!!

[Iceiktitan]

8/29/09: PowerHouse Akron/Canton ABC

Flat Dumbell Bench
55's x 10, 55's x 10, 75's x 8, 95's x 8, 105's x 8

Incline Dumbell Bench
40's x 10, 55's x 8, 70's x 10, 95's x 4

High Cables 1p x 20, 1p x 20
ss
Low Cables 1p x 20, 1p x 20

Pec Deck
30 x 10, 40 x 10, 70 x 10, 70 x 10

Triceps Pushdown
40 x 15, 60 x 15, 80 x 10, 100 x 10

1 Arm Preacher Machine Curl
10 x 15/15, 15 x 10/10

Flat Barbell Bench
135 x 8, 185 x 8, 225 x 2

Notes: Powerhouse kicks some major ass. I just want to end this post by saying BIG C and MR MUSCLES22 you guess kick some ass. Thanx for letting me train with you!

[Iceiktitan]

8/31/2009: Legs/Rear Delts

Leg Extensions
1p x 15, 2p x 15, 3p x 15
Stretching of the quads and hamstrings

Heavy Leg Press (roughly 100 lb sled not included in weight total)
200 x 25, 380 x 25, 520 x 15, 560 x 10

Reverse Single Leg Extensions
1p x 15/15, 2p x 15/15, 2p x 15/15, to a crazy set that goes like this. Left leg 1p x 20 reps to 2p x 10 reps back down to 1p x 10 reps. Switch to the other leg and repeat.

Rear Delt Machine
25 x 15, 35 x 15, 45 x 15, 55 x 15

****Sled Weight not included*****

Reverse Hack Squats 180 x 10, 200 x 10, 230 x 10, 270 x 10
ss
Regular Hack Squats 180 x 10, 200 x 10, 230 x 10, 270 x 6 (Fail)

Cooldown

Notes: My whole lower body is feeling like jello. Mission accomplished.