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  1. #31
    Registered User JosieA's Avatar
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    You can find one at Walmart? Wow, you never know what you can find there. I've stopped in to by some milk and come out with a cart full of stuff.
    ~4th place in Masters bikini at IFBB North Americans Championships~

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  2. #32
    Is It Gymtime Yet? pastorpritch's Avatar
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    Originally Posted by JosieA View Post
    You can find one at Walmart? Wow, you never know what you can find there. I've stopped in to by some milk and come out with a cart full of stuff.
    I about did that today! Some good veggie soup came out from it though
    Journal: http://forum.bodybuilding.com/showthread.php?t=146355063
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  3. #33
    Registered User klybern's Avatar
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    Here to watch Good luck man
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  4. #34
    Registered User dynoweb's Avatar
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    Hey, I also want to say thanks for the numbers. You certainly had very high volume on those biceps. I'm jealous that I can't hit my biceps as hard.
    Rick (dynoweb)

    Keg to Six Pack http://forum.bodybuilding.com/showthread.php?t=124881471
    OBF-2011 thread http://forum.bodybuilding.com/showthread.php?t=135878941 - not active
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  5. #35
    Ready, Set, GROW!!!! Mr.Xrcise's Avatar
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    Originally Posted by JosieA View Post
    You can find one at Walmart? Wow, you never know what you can find there. I've stopped in to by some milk and come out with a cart full of stuff.
    Walmart is like the duct tape of super centers...I actually enjoy going there!

    Originally Posted by pastorpritch View Post
    I about did that today! Some good veggie soup came out from it though
    Veggie soup is ALWAYS a good find

    Originally Posted by klybern View Post
    Here to watch Good luck man
    Thanks for joining in bro!

    Originally Posted by dynoweb View Post
    Hey, I also want to say thanks for the numbers. You certainly had very high volume on those biceps. I'm jealous that I can't hit my biceps as hard.
    Hey Rick, no need to be jealous brother...keep hitting them until you get the desired results
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  6. #36
    Ready, Set, GROW!!!! Mr.Xrcise's Avatar
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    Talking A massive back with a nice “v” taper

    Hey, a man can dream can’t he?!?! There will come a time that it will no longer be a dream, I am paying my dues now so that I can bask in the glory of my accomplishments later…


    Bodyweight pull-ups (warm-ups)
    6 sets to failure

    Bent over BB rows
    5 x 10 @ 135lbs

    One arm DB rows
    5 x 10 @ 65lbs per arm with straps

    Seated machine rows
    6 x 10 @ 150lbs

    Reverse BB rows
    5 x 10 @ 135lbs

    Dead lift
    6 x 15 @ 195lbs

    I know that I sound crazy, but I could feel my back growing with each rep. When I couldn’t make it to my target rep, I would rest for a bit and get back to it until all targets were hit. I had again pushed myself to the limits and it fills me with joy. Now lets talk about the days nutrition...

    Meal 1
    8oz soy milk
    1 serving of whey isolate

    Meal 2
    8oz orange juice
    1 cup steel cut oats
    4 whole eggs
    ˝ cup each diced tomatoes, green peppers and onions

    Meal 3
    1 cup cottage cheese
    1 apple
    8oz spring water

    Meal 4
    1 cup brown rice
    1 cup peas & corn
    6oz baked chicken breast
    8oz spring water

    Meal 5
    8oz soy milk
    1 serving whey isolate

    Meal 6
    4oz grilled salmon
    1 baked potato
    1 cup steamed green beans
    8oz spring water

    Meal 7
    8oz soy milk
    1 serving casein protein
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  7. #37
    Team General Mills Vytis's Avatar
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    I'm definitely going to be watching your journey...should be a interesting 18 weeks!
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  8. #38
    Registered User JosieA's Avatar
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    Awesome workout and diet! Keep going
    ~4th place in Masters bikini at IFBB North Americans Championships~

    ~Applied Nutriceuticals's featured Athlete~
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  9. #39
    Is It Gymtime Yet? pastorpritch's Avatar
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    Looks like a well rounded routine (pun? )

    I think next time you do these workouts, you should start adding weight to each set. I think you're stronger than you realize
    Journal: http://forum.bodybuilding.com/showthread.php?t=146355063
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  10. #40
    Ready, Set, GROW!!!! Mr.Xrcise's Avatar
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    Originally Posted by Vytis View Post
    I'm definitely going to be watching your journey...should be a interesting 18 weeks!
    Its an honor to have you aboard...and it will indeed be an interesting journey!

    Originally Posted by JosieA View Post
    Awesome workout and diet! Keep going
    I promise that I will keep my nose to the grindstone and drive forward

    Originally Posted by pastorpritch View Post
    Looks like a well rounded routine (pun? )

    I think next time you do these workouts, you should start adding weight to each set. I think you're stronger than you realize
    I will take that advice Pastor and put it into play...I will let you know how it plays out
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  11. #41
    Last Set - Best Set MouseWeight's Avatar
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    Diet looking clean. And delicious.
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  12. #42
    Registered User Vaen's Avatar
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    Strong back workout. Were those "reverse bb rows" just regular rows with underhand grip?

    I'd probably throw up after doing 6 sets of 15 reps on deadlift. That's crazy.
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  13. #43
    Ready, Set, GROW!!!! Mr.Xrcise's Avatar
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    Originally Posted by MouseWeight View Post
    Diet looking clean. And delicious.
    Thanks MouseWeight, eating clean can still be fun AND yummy!

    Originally Posted by Vaen View Post
    Strong back workout. Were those "reverse bb rows" just regular rows with underhand grip?

    I'd probably throw up after doing 6 sets of 15 reps on deadlift. That's crazy.
    Reverse bb rows uses an underhand grip and you are rowing into the stomach area, its a row that targets the middle back area.

    I've had my fair share of puking, but I finish up and continue training...crazy indeed!!
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  14. #44
    <3 My Fitty StlBarbie's Avatar
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    WOWZA ... you put your back through the gauntlet yesterday!!!
    Are you feeling it today?
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  15. #45
    Ready, Set, GROW!!!! Mr.Xrcise's Avatar
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    Originally Posted by StlBarbie View Post
    WOWZA ... you put your back through the gauntlet yesterday!!!
    Are you feeling it today?
    Hey Barb, my back was really inflamed and tender for a day or so but I would definitely do it all over again I guess I am a glutton for punishment
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  16. #46
    Ready, Set, GROW!!!! Mr.Xrcise's Avatar
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    Thumbs up Shoulders, Traps & Abs

    While watching the Orlando Magic (not a normal pass time unless they are playing the Celtics) I really got the chance to get a close-up view of Dwight Howard's shoulders. They are nicely capped, MASSIVE and definite attention grabbers! Do I want to have Superman's shoulders? NO...I want to take it a step beyond that...

    Warm-ups
    10 minutes on the heavy bag
    10 minutes of shadow boxing

    TRAPS
    DB shrugs
    5 x 12

    Behind the back BB shrugs
    5 x 12

    SHOULDERS
    Machine military press
    6 x 10

    DB Arnold press
    5 x 10

    DB lateral raise
    5 x 10

    DB front raise
    5 x 10

    ABS
    Crunches
    5 x 20

    Reverse crunches
    5 x 20

    Ab wheel
    4 x 10

    "V" ups
    4 x 8
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  17. #47
    Registered User klybern's Avatar
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    Awesome lookin work outs and diets im gonna have a lot of trouble keepin up
    OBF sizzlin summer
    http://forum.bodybuilding.com/showthread.php?p=702945891#post702945891
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  18. #48
    Registered User JosieA's Avatar
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    Another awesome workout
    ~4th place in Masters bikini at IFBB North Americans Championships~

    ~Applied Nutriceuticals's featured Athlete~
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  19. #49
    Team General Mills Vytis's Avatar
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    Howard does have a set of boulders...and dunking on a 12 foot rim 'aint bad either.
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  20. #50
    Registered User Vaen's Avatar
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    Crazy volume.

    I wouldn't be able to move my arms after that workout.
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  21. #51
    Ready, Set, GROW!!!! Mr.Xrcise's Avatar
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    Originally Posted by klybern View Post
    Awesome lookin work outs and diets im gonna have a lot of trouble keepin up
    You will do just fine...keeping up won't be an issue, its surpassing me

    Originally Posted by JosieA View Post
    Another awesome workout
    Thanks Josie!!

    Originally Posted by Vytis View Post
    Howard does have a set of boulders...and dunking on a 12 foot rim 'aint bad either.
    Not bad at all...now if he could keep his techinical fouls in check, he would be a well-rounded player

    Originally Posted by Vaen View Post
    Crazy volume.

    I wouldn't be able to move my arms after that workout.
    DOMS are nearly non-existent with a little help from the NitroMine!
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  22. #52
    Registered User Vaen's Avatar
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    Originally Posted by Mr.Xrcise View Post
    DOMS are nearly non-existent with a little help from the NitroMine!
    O rry?

    Might have to get me some of that. I don't get DOMS that bad from my strength training workouts, but I know as soon as I switch to a bodybuilding split with more volume I'm going to get tore up the first couple weeks.
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  23. #53
    On a mission Simpy's Avatar
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    Originally Posted by Vaen View Post
    O rry?

    Might have to get me some of that. I don't get DOMS that bad from my strength training workouts, but I know as soon as I switch to a bodybuilding split with more volume I'm going to get tore up the first couple weeks.
    It's excellent stuff. You won't be disappointed.
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  24. #54
    Ready, Set, GROW!!!! Mr.Xrcise's Avatar
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    Talking Leg Day!!!

    Taking the advice of a comrade I tried out the front box squats. I have done "regular" squats before, but add in a box/bench and its a whole new ball game! As I began, I looked totally ridiculous...until I got the form down. Once this was accomplished, it was OFF TO THE RACES!!!!

    Body squats (warm-ups)
    3 x 100

    BB front box squats
    2 x 10 @ 115lbs
    3 x 10 @ 135lbs

    BB squats
    5 x 10 @ 225lbs

    Leg curls
    4 x 10 @ 120lbs

    Leg extensions
    4 x 10 @ 120lbs

    Kettle bell squats
    5 x 10 with (2) 25lb kettle bells

    Leg press
    1 x failure @ 350lbs

    Donkey calf raises (bodyweight)
    3 x 12

    Seated calf raises
    3 x 12 @ 100lbs

    Standing calf raises
    10 x 10 @ 225lbs

    A leg blowout indeed!! Step up to the plate comrades, lets go set for set!?!?
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  25. #55
    <3 My Fitty StlBarbie's Avatar
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    LOVE those front box squats!!!!
    I bet I know where you got that idea ....
    I am anxious to give them a shot, as well!!
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  26. #56
    Registered User JosieA's Avatar
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    Dang! I'm tired just reading it. Give me a couple weeks and I'll post an equally leg blasting workout *bikini chick style*!
    ~4th place in Masters bikini at IFBB North Americans Championships~

    ~Applied Nutriceuticals's featured Athlete~
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  27. #57
    Registered User Vaen's Avatar
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    Originally Posted by Mr.Xrcise View Post
    Taking the advice of a comrade I tried out the front box squats. I have done "regular" squats before, but add in a box/bench and its a whole new ball game! As I began, I looked totally ridiculous...until I got the form down. Once this was accomplished, it was OFF TO THE RACES!!!!

    Body squats (warm-ups)
    3 x 100
    I woulda stopped after the bodyweight squats.
    3D072 - Cyber Systems Operations

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  28. #58
    Is It Gymtime Yet? pastorpritch's Avatar
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    Looks like a truly leg blasting routine indeed! Great job man, hope you can walk tomorrow and the day after
    Journal: http://forum.bodybuilding.com/showthread.php?t=146355063
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  29. #59
    Ready, Set, GROW!!!! Mr.Xrcise's Avatar
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    Originally Posted by StlBarbie View Post
    LOVE those front box squats!!!!
    I bet I know where you got that idea ....
    I am anxious to give them a shot, as well!!

    I'm going to add them into my "normal" rotation, they are pretty cool!

    Originally Posted by JosieA View Post
    Dang! I'm tired just reading it. Give me a couple weeks and I'll post an equally leg blasting workout *bikini chick style*!
    Do you thing sis..."bikini chick style"...does that involve GLUTE work

    Originally Posted by Vaen View Post
    I woulda stopped after the bodyweight squats.
    I think you would have kept going, once you get a good pump...you don't want to stop!



    Originally Posted by pastorpritch View Post
    Looks like a truly leg blasting routine indeed! Great job man, hope you can walk tomorrow and the day after
    It was GREAT, but I won't be doing any running in the near future
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  30. #60
    Bromosexual beefcake66's Avatar
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    ooooooo looks like you're off to a running start!

    good luck, I'll be following along
    BluePrint Believer!

    Log: http://forum.bodybuilding.com/showthread.php?t=163012481
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