Tyler44, King 13 {OBF Domination}

[Tyler44]

This will be a duel log for me and my buddy King 13.

Training sessions will be posted, probably diet, weight loss, all the goodies.


Tyler44

[Tyler44]

King 13

[King 13]

Hi.

[Tyler44]

Just got out of the gym. Just so everyone knows I recently started a Power/Hypertrophy routine, commonly known by Layne.

Today was "Lower Power"

Deadlift: 135x10, 225x5, 315x5, 325x5, 335x5

(below parallel)Box Squat: 135x10, 185x5, 205x5, 225x5

SLDL: 135x10, 175x6, 205x5

Standing Calve Raises: 185x10, 225x6, 275x8, 285x8, 275x10

Cardio: 15min on stationary bike

Comments: Lower back is dead, that DL session felt real good and had me out of breath. Was pretty tired for box squat so weight is a little light. Great workout, sipping on Ultima during had me real focused.

[King 13]

Just got out of the gym. Just so everyone knows I recently started a Power/Hypertrophy routine, commonly known by Layne.

Today was "Lower Power"

Deadlift: 135x10, 225x5, 315x5, 325x5, 335x5

(below parallel)Box Squat: 135x10, 185x5, 205x5, 225x5

SLDL: 135x10, 175x6, 205x5

Standing Calve Raises: 185x10, 225x6, 275x8, 285x8, 275x10

Cardio: 15min on stationary bike

Comments: Lower back is dead, that DL session felt real good and had me out of breath. Was pretty tired for box squat so weight is a little light. Great workout, sipping on Ultima during had me real focused.

Nice training.

[Free Weight Friedel]

Yo, what's going on in this thrad?


Subbed.

[King 13]

Yo, what's going on in this thrad?


Subbed.

Oh, you know. Just lifting and dieting and stuff.

[Tyler44]

Oh, you know. Just lifting and dieting and stuff.

and OBF domination of course

[King 13]

and OBF domination of course

Not today for me

March 15, 2010

Squats: 135x8, 225x5, 275x5, 315x1

Easy single. My lower body, abs, and lower back are all still wrecked from my front squat pr Friday.

Bench Press: 135x10, 185x6, 225x3, 275x1, 340x0 .

Just wasn't feeling it at all today. Called the rest of the training after this. I've had such a good string of training lately. Wednesday will be better.

[Tyler44]

Not today for me

March 15, 2010

Squats: 135x8, 225x5, 275x5, 315x1

Easy single. My lower body, abs, and lower back are all still wrecked from my front squat pr Friday.

Bench Press: 135x10, 185x6, 225x3, 275x1, 340x0 .

Just wasn't feeling it at all today. Called the rest of the training after this. I've had such a good string of training lately. Wednesday will be better.

You'll be alright! Thats still a good amount of weight, you should post your front squat vid in here too.

[Tyler44]

My current favorite music to listen to while lifting, The Devil Wears Prada. Had no idea they were somewhat christian based either :/

[Tyler44]

Weighed in at 185lb today, shooting for 170-175 to see where I am at physique wise.

[Free Weight Friedel]

Weighed in at 185lb today, shooting for 170-175 to see where I am at physique wise.

Lightweight Baby! Oh Yeahhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhh

[Tyler44]

Lightweight Baby! Oh Yeahhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhh

Gotta hit some cardio up in a bit

[Tyler44]

3-16-2010

Cardio

Took a big ride through my local cemetery, it has a lot of hills and is relatively close to my house. Cycled hard for a good 35 min or so, felt pretty good to get out and about in this nice weather.

[longhorns_p]

Took a big ride through my local cemetery

[cawiau]

That was my reaction too

Keep up the good work guys!

[Tyler44]

That was my reaction too

Keep up the good work guys!

Its a common place for people to walk at in our town. It has roads through it and such, not like Im ramping off of headstones. Next time I take a ride up there, I'll snap some quick pics so you all dont find me creepy.

[Tyler44]

3-17-10

Chest/Arms Hypertrophy





DB Incline:55x12, 65x11, 70x10
DB Flat: 65x11, 65x10, 65x10 (really bothered my left shoulder)
BB Close Grip Bench: 115x12, 135x12, 145x10

Preacher Curls: 65x12, 70x12, 75x9
Supersetted with vvv
Standing French Press: 65x12, 85x12, 90x12

Tri Push down: 60x12, 80x12, 100x12
Supersetted with vvv
DB Hammer Curls: 30x12, 40x9, 35x10

DB Flys:40x12, 45x10, 45x8

Cable Curls: 80x12
Supersetted with vvv
Dips: BWx11

Cardio: 13min on eliptical, said I burnt 150 cals

Song of the Day: Breaking Benjamin- Blow me Away



Comments: Great and intense workout. I work these hyper days with high pace b/c of the supersets and I feel it. Im comtemplating quiting flat benching all together. My left shoulder keeps getting worse, and seems to mainly hurt when I flat bench. Need to see my ortho but I keep putting it off. Oh well, stayed at about 2k cals again today with macros pretty decent as well. Made a turkey breast and ate most of it, and just got done drinking Vasolate. The fat should be burning off, my motivation is very high.

[King 13]

Chest/Delts/Tris

Incline Bench Press: 135x10, 155x8, 185x5, 225x5, 245x1

Incline Flies: 40'sx10, 55'sx8, 55'sx8

Upright Rows: 65x10, 95x10, 115x8

Band Lateral Raises: Light bandx10/10, mini bandx10/10, mini bandx10/10
Recommend these. Felt better than with dumbbells.

Skull Crushers: 95x10, 115x10, 135x6

Band Leaning Overhead Ext.: average bandx15, x15, x15, x15

[Free Weight Friedel]

King, don't forget to post in the contest thread.

[asianstyles]

sup bros

subbed

[King 13]

King, don't forget to post in the contest thread.

thanks for the reminder! i had forgot about it, lol.

Bench + Chest/Delts/Tris

Bench Press: 135x10, 155x10, 190x5, 225x5, 250x11

Incline Bench: 135x10, 155x8, 185x5, 205x5

Band Lateral Raises: mini bandx15/15, x12/12, x12/12

Overhead Barbell Extensions: 65x10, 95x10, 95x10

Band Leaning Overhead Extensions: average bandx15, x15, x17

Comments: Felt really good today. Took a sample of Scivation Quake I got from the Arnold and liked it very well. Maybe could have squeezed out another rep or two on bench.

[Free Weight Friedel]

thanks for the reminder! i had forgot about it, lol.

Yeah, but I hate to tell you you missed 2 weeks of posting in the contest thread, which DQ's you.

[King 13]

Yeah, but I hate to tell you you missed 2 weeks of posting in the contest thread, which DQ's you.

I understand. Rules are rules. Lack of focus on my part :/

[Tyler44]

Ok ok......been wayyyy too lazy with this. By tomorrow evening I will have all of my workouts caught up in here.

I hit 180.5lbs yesterday morning which was great b/c it seemed like I couldnt get below 182 for a while. Definitely looking leaner with the mirror test, still shooting for 170!

Stay tuned for A LOT of updates.

[King 13]

Wheres the updates, Tyler?

[MsTropix]

EchOoOoOo, is anybody here? There are people here that need your motivating thread to keep on keepin on! Lets get that update you promised and Git R Done.

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