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12-28-2012, 05:15 PM #1051
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12-28-2012, 09:53 PM #1052
New program! I'm sure you're going to still kill it!
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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12-29-2012, 02:59 AM #1053
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12-29-2012, 03:48 AM #1054
Yeah, now you REALLY have me thinking of working with Doug more...why not learn from the best right?
Yeah man! Even though I LOOVE my PHAT splits, I've really been enjoying changing up my training routines this offseason. My thought process is, as long as I am still getting bigger and stronger from program to program, why not keep switching things up? Not sure why but I've just been loving trying so many different approaches and seeing how I respond!
Gaining size...gaining strength...so why not keep it going?...
I might just do it! We'll se haha. Thanks man! As long as i'm progressing I'm a happy camper!
BIIIIIIG snow storm last night...like 6+ inches outside my house...needless to say I will not be able to make it to the gym today...this is the ONLY thing I HATE about winter...advertising not permitted
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12-29-2012, 04:39 AM #1055
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12-29-2012, 05:19 AM #1056
Great to see a new programme and I'll be keen to see how you go with a one-day a week per body part split. Are you planning to train 7 days per week or have a few rest days thrown in there?
And your arms don't look like they're lagging to me. They must be nudging 17s going by this pic:
"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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12-29-2012, 06:14 AM #1057
Yeah we'll see what new program I'll be doing! Everything is still in the air and I have a lot of things in mind but nothing definite yet lol
and my arms ARE a damn illusion lol...in half of my poses they look big...and in the other half they look small, in particular my front double bicep and rear double bicep because my back/delts over power them
SO...yeah they're weak in my eyes lol. As for size I really have no clue loladvertising not permitted
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12-29-2012, 02:16 PM #1058
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12-29-2012, 02:43 PM #1059
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12-29-2012, 08:00 PM #1060
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12-30-2012, 03:25 AM #1061
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12-30-2012, 08:17 AM #1062
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12-30-2012, 08:18 AM #1063
Thanks man! Gotta get WIDER!
Thanks man! Thats what working back 3x per week does!
Oh I just got back from it! Only opens at 9...had about 7 different people keep trying to talk to me while I was working out...I don't mind helping people, but when I'm in the gym...DONT. TALK. TO. ME...advertising not permitted
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12-30-2012, 08:19 AM #1064
PHAT - Upper Power
"The closer I get, the more confident, the closer I get, I'm more confident...once I'm in the gym I'm a beast...no one can stop me." -origin from a Mike Tyson quote
*Pre Workout- stretching and calf/ab warm up
Leg press calf press ss Standing rope Cable crunch- 1 set of 20-50 reps
Calf- 2 plates x 42
Crunch- 30 x 25
Mike Tyson mentality...F%^K THIS SHYT UP!!!
BB Rows (overhand)-3 sets of 3-5 reps
275 x 5
315 x 4
315 x 4
grip kept slipping on 3 plates so I threw on straps for the first...WILL NOT LET ANYTHING LIMIT MY GROWTH...LETZZ GROOOOW!!!
High Rows (underhand)-2 sets of 6-10 reps
Lvl 15 x 8
Lvl 15 x 8
THIIIICK back! COME ON!!!
Wide Grip Pulldowns (Overhand Grip)-2 sets of 6-10 reps
Lvl 16 x 7
Lvl 16 x 6
you know my goal...still able to fit through doorways...BULL...SH*T...
Flat BB press-3 sets of 3-5 reps
225 x 4
230 x 2
225 x 3
gotta bring this weakazz bench UP...race to a 3 plate bench has begun...
Weighted dips-2 sets of 6-10 reps
70 x 6
80 x 6
BLOWIN up through these repzzz!!! Extra 80 lbs hangin off my waist...PATHETIC...want that number to be 135
OHP-3 sets of 6-10 reps
125 x 6
125 x 6
125 x 5
STRICT over head press! Feelin this in my delta like NEVER. BEFORE.
BB curls (45 lb bar)-3 sets of 6-10 reps
(shoulder width grip, pauseat top and bottom)
85 x 7
85 x 7
85 x 6
BLAZING through these reps! Every rep is me closer to my goal...I. WON'T. BE. STOPPED...
Skullcrushers (curl bar, elbows toward opposite wall)-3 sets of 6-10 reps
70 x 8
70 x 7
70 x 5
overtraining at its finest...TIME FOR BLOOOOD!!!
Bb shrugs- 2 sets of 4-8 reps
(mixed grip, pause at top)
315 x 5
315 x 5
SLOWED down the tempo on these and felt INSAANE contractions!!!
BB forearm curl (palms down)- 2 sets of 6-10 reps
(pause at top and bottom)
Bar x 6
Bar x 6
Frank McGrath forearms is the goal...PUSH IT!!!
FG BB forearm curl (palms up)- 2 sets of 6-10 reps
(pause at top and bottom, down to fingertips)
Bar + 5 x 10
Bar + 5 x 10
...CANNOT...and WILL NOT...BE...SLOWED...DOWN...advertising not permitted
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12-30-2012, 08:44 AM #1065
- Join Date: Apr 2012
- Location: Twickenham, United Kingdom (Great Britain)
- Posts: 1,647
- Rep Power: 500
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12-30-2012, 09:07 AM #1066
Killer workout man, strong bb rows there!
Just watched Ep2 of your vlog, was mindblowned by the fact that you sleep 4 hours a day and wake up at like 4am to go to the gym. R3SP3CTMy Lifting Log: http://forum.bodybuilding.com/showthread.php?t=154479513
Quest to strength, one training session at a time
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12-30-2012, 09:13 AM #1067
my gym doesn't open til 1pm today......... gave me time to see this before going to DESTROY THE WEIGHTS... legs are still sore, but more squats today! gotta catch up with the Beast!!!
"The weak-minded would shrink away from what must be done for fear of being ridiculed by the wicked" - Terry Goodkind
"Be the change you wish to see in the world"...-Ghandi
Prep Log: http://forum.bodybuilding.com/showthread.php?t=158667243
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12-30-2012, 01:16 PM #1068
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12-31-2012, 05:26 AM #1069
Thanks man! Always gotta reach for the stars!
Thanks man! Yeah sometimes 2 hours of sleep...sometimes none...sometimes 8...all depends on my schedule lol. I have too much to get done to sleep
HELL YEAH! KILL THOSE SQUAAATZZZZ!!!
...and hmmm....i'm liken the sound of that...'the beast'...
No update yet! Will let you guys know as soon as things progress further!advertising not permitted
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12-31-2012, 05:28 AM #1070
PHAT - Lower Power
"Couple hours of sleep and in the gym while your still in bed...I'm growing...your sleeping...TIME TO EXCEED EXPECTATIONS."
*Pre Workout- stretching and calf/ab warm up
Standing bb calf press ss hanging leg raise- 1 set of 20-50 reps
Calf- bar + 20 x 30
Leg raise- 0 x 17
Kill mode HAS. BEEN. ENGAGED.
Squats- 3 sets of 2-5 reps
405 x 1
425 x 1
405 x 2
385 x 6
I'M GUNNA CARRY THIS SHYT ON MY F**KIN BAAAAAAAAAACK!!! Hittin parallel then BLOWING up!!!
Leg Press (close stance)-2 sets of 6-10 reps
14 plates x 8
14 plates x 8
CRUSHING these leg presses!!!! Gotta have an INSANE quad sweep!!!
Leg extensions-2 sets of 6-10 reps
(pause at top)
265 x 6
265 x 8
MORE!!! Quads were fried after squats...BUT I'M STILL PUSHING!!!
Sumo Deadlifts-3 sets of 5-8 reps
(deload after every rep)
365 x 6
365 x 6
365 x 6
body is failing...mind is strong...after squats my body was MURDERED...you can imagine how I feel after those deadlifts...
...MORE FOCUSED THAN EVER!!!
Lying leg curls-2 sets of 6-10 reps
(pause at top)
140 x 9
155 x 6
THIIICK hamstrings! Gotta bring these weak azz body parts UP!!!
Glute press machine- 3 sets of 6-10 reps
(non stop circuit between legs)
(Lvl 13 x 6) x 3 sets
Ryan Doris glutes is the goal here...every rep I'm thinking about how this will help me reach my goal...every second IM CLOSER TO IT THAN I WAS YESTERDAY...
Smith machine calf press- 2 sets of 6-10 reps
(pause at top)
(355 x 10) x 2 sets
BIG calves! Gettin to the top of the rep and SQUUEEEEEEZZZING HAAAAAAARD!!!
Bent leg leg press calf press- 2 sets of 6-10 reps
(pause at top)
8 plates x 10
8 plates x 10
BLOOD IS POURING OUT MY LUNGS!!! NON STOP FUUUURY!!!
Standing bar cable crunch- 2 sets of 6-10 reps
90 x 10
110 x
Bench reverse crunch- 2 sets of 6-10 reps
25 lb db between feet x 8
25 lb db between feet x 8
...squat video will be up later...until then...this was my mentality going into today's session on barely any sleep..."It's ludicrous that these mere mortals even try to enter my realm." -Iron Mikeadvertising not permitted
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12-31-2012, 06:36 AM #1071
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12-31-2012, 06:48 AM #1072
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12-31-2012, 09:19 AM #1073
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12-31-2012, 02:43 PM #1074
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12-31-2012, 05:05 PM #1075
Happy New Year Alex
We all have our good days and our bad ones. What separates us is those who can turn a bad day into a good one...
When your not training or running just know no matter what some place someone is doing one more set or one more mile. Stay motivated!!!
Journal = SteveR40's official journey. Round 3
http://forum.bodybuilding.com/showthread.php?t=149914383
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12-31-2012, 05:22 PM #1076
- Join Date: Mar 2006
- Location: East Rochester, New York, United States
- Age: 37
- Posts: 11,761
- Rep Power: 30035
Nice Squats man!
Type 1 Diabetic - Since age 15
Luke 1:37 "For NOTHING is impossible with God"
INSTAGRAM: StevenGFH Follow me!
*ALLMAX NUTRITION REP*
ALLMAX Nutrition, Inc.
SCIENCE - INNOVATION - QUALITY - RESULTS
http://www.bodybuilding.com/store/all/all.htm
Disclaimer: All forum or bulletin board posts are solely the opinion of myself and do not necessarily reflect the views of ALLMAX
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12-31-2012, 05:36 PM #1077
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12-31-2012, 08:58 PM #1078
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01-01-2013, 01:21 AM #1079
Two phukin' awesome sessions Alex, and a great way to finish off 2012
Really strong BO BB Rows now with repping the 3pps --- your back strength has rocketed this year
And an awesome lower power day --- 405 squats is now run-of-the-mill stuff for you and the 425 rep looked really good.
I can't believe that you were then able to sets of sumo deads at 365
2012 was a huge year for you --- competing and then in 6 months adding a phenomenal amount of strength and mass!
Good luck with 2013!"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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01-01-2013, 06:57 AM #1080
Thanks man! Gotta get bigger...Gotta get stronger!!!
Thanks man Happy New Year to you too!
Thanks man! Not 600 yet though...gotta push it!
AWESOME to hear you liked the editing! Been playing around with some new things and one of my 2013 goals is to take that next 'step' on my BNP series and have higher quality videos.
AND TELL ME ABOUT IT!!! I had my damn iPhone leveled so it got my feet up to my head in the entire shot, did my squats, and after the workout looked at it and saw it was WAAAAY off...this happened to me before where the iPhone clamp/stand fell backwards while also focusing in on a different area of the screen. Gotta get someone to record for me...when I'm working out, camera work is the last thing on my mind lol.
Oh and this offseason I've been squatting to parallel and not below...in the past I used to basically 'overextend' to break parallel and never saw any leg growth. Shortened up the ROM and BAM! Legs have been growing pretty nicely!
2013. WILL. BE. INSANE.
Haha thanks man!
Thanks a lot! I was surprised how easy 425 felt...honestly I was going to hit 445 and see how that went up (100% sure I woulda got it no problem) but I REALLY wanted that 395x6!!! I'll save a 450 squat for another session soon
Thanks a lot and happy new year!!!advertising not permitted
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