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  1. #121
    Registered User curjo's Avatar
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    Those are some strong db flyes!! Kill leg day tomorrow!
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  2. #122
    Registered User SpiteTheOdds's Avatar
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  3. #123
    Registered User SpiteTheOdds's Avatar
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    Originally Posted by tripleh210 View Post
    Well, it is official! I registered for my first bodybuilding show! No backing out now
    Just got done going thru the entire thread. Impressed with your leg progression-Weights/reps going up significantly. Good luck on your first show. When is it?
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  4. #124
    Registered User tripleh210's Avatar
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    Originally Posted by curjo View Post
    Those are some strong db flyes!! Kill leg day tomorrow!
    Thanks man!
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  5. #125
    Registered User tripleh210's Avatar
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    Originally Posted by SpiteTheOdds View Post
    Just got done going thru the entire thread. Impressed with your leg progression-Weights/reps going up significantly. Good luck on your first show. When is it?
    Thanks for following! Yeah I am quite please with my leg progression as well, thanks for the comment!

    The show is June 22
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  6. #126
    Registered User tripleh210's Avatar
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    Update...again

    Well I will just do a quick update of what I have done so far. Basically I came back to Toronto on Wednesday and go right in to a nice leg workout with a buddy of mine.

    SQUATS

    185lbs x 12
    225lbs x 10
    225lbs x 8
    225lbs x 6

    Stayed fairly light with the squats as I have been having lower back pain for quite some time now. Not sure what is going on but its a nuisance and don't want to aggravate it anymore. Rest of the workout was same as usual, no real increases.

    Thursday I did a power workout

    BENCH PRESS

    275lbs x 5
    255lbs x 5
    265lbs x 5

    BARBELL ROWS

    225lbs x 5 x 3

    CLOSE GRIP BENCH

    225lbs x 5 x 3

    T-BAR ROW

    4 plates x 8 x 3

    DUMBELL SHOULDER PRESS

    90lbs x 8 x 2

    BARBELL SHRUG

    used a machine bench press and loaded 4 plates on each side for 6 reps. Just for fun I thought I would see if I could bench it and I could do 3 reps. Didn't make sense to me because 4 plates on each side is 360lbs, noooo way I could bench 360 x 3 so I am guessing the machine helps a lot.

    BARBELL CURL

    100lbs x 8 x 3

    Was a great workout, felt super good coming out of it


    Tomorrow is back day, I may pick up a weightlifting belt as I don't want to mess up my lower back any further. Just wondering what others have done with low back pain that has gone on for over a month.

    Also monaday is the big day! I got a bunch of chicken in my freezer and going out tomorrow to pick up all the foods I need and some Tupperware from the dollar store. I also start college on Monday so should be an interesting day!
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  7. #127
    Registered User TakedaShingen's Avatar
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    Originally Posted by tripleh210 View Post
    Well I will just do a quick update of what I have done so far. Basically I came back to Toronto on Wednesday and go right in to a nice leg workout with a buddy of mine.

    SQUATS

    185lbs x 12
    225lbs x 10
    225lbs x 8
    225lbs x 6

    Stayed fairly light with the squats as I have been having lower back pain for quite some time now. Not sure what is going on but its a nuisance and don't want to aggravate it anymore. Rest of the workout was same as usual, no real increases.

    Thursday I did a power workout

    BENCH PRESS

    275lbs x 5
    255lbs x 5
    265lbs x 5

    BARBELL ROWS

    225lbs x 5 x 3

    CLOSE GRIP BENCH

    225lbs x 5 x 3

    T-BAR ROW

    4 plates x 8 x 3

    DUMBELL SHOULDER PRESS

    90lbs x 8 x 2

    BARBELL SHRUG

    used a machine bench press and loaded 4 plates on each side for 6 reps. Just for fun I thought I would see if I could bench it and I could do 3 reps. Didn't make sense to me because 4 plates on each side is 360lbs, noooo way I could bench 360 x 3 so I am guessing the machine helps a lot.

    BARBELL CURL

    100lbs x 8 x 3

    Was a great workout, felt super good coming out of it


    Tomorrow is back day, I may pick up a weightlifting belt as I don't want to mess up my lower back any further. Just wondering what others have done with low back pain that has gone on for over a month.

    Also monaday is the big day! I got a bunch of chicken in my freezer and going out tomorrow to pick up all the foods I need and some Tupperware from the dollar store. I also start college on Monday so should be an interesting day!
    You're right...your pushes are strong as f*ck.

    And I had back pain for a while. Lifting heavy will eventually do that I guess. But I worked through it for a while and figured it would go away eventually. I was wrong.

    So, I did the responsible thing and made a chiropractor appointment and was adjusted twice a week for two weeks and then once a week for two weeks...my back feels great, and I have had no further pain or visits to the chiro.

    ***Note: My chiropractor is an athlete himself. Used to wrestle at division 1 level. So, he wasn't trying to swindle me into more visits and money. He recommended 6 visits over 1 month to align everything and then told me my body would do the rest. He was right.

    This is just my experience. I don't like doctors and I don't try to get involved with them. However, I knew it was time.
    "The code of Bushido is harsh and relentless."

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  8. #128
    Registered User tripleh210's Avatar
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    Originally Posted by TakedaShingen View Post
    You're right...your pushes are strong as f*ck.

    And I had back pain for a while. Lifting heavy will eventually do that I guess. But I worked through it for a while and figured it would go away eventually. I was wrong.

    So, I did the responsible thing and made a chiropractor appointment and was adjusted twice a week for two weeks and then once a week for two weeks...my back feels great, and I have had no further pain or visits to the chiro.

    ***Note: My chiropractor is an athlete himself. Used to wrestle at division 1 level. So, he wasn't trying to swindle me into more visits and money. He recommended 6 visits over 1 month to align everything and then told me my body would do the rest. He was right.

    This is just my experience. I don't like doctors and I don't try to get involved with them. However, I knew it was time.
    Alright thanks man, I will definitely consider that
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  9. #129
    Registered User curjo's Avatar
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    I've had low back pain for a few years, some days are better than others. I suggest just really concentrating on form and not the amount of weight your lifting. Everything slow and controlled. Chiropractors can help but do your research before you go to one, I actually had one make me worse last year. Went in with some slight pain and after a few visits I had a hard time walking. Went to a different one and they straightened me out but it took a few months.
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  10. #130
    Registered User SpiteTheOdds's Avatar
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    Originally Posted by tripleh210 View Post
    Well I will just do a quick update of what I have done so far. Basically I came back to Toronto on Wednesday and go right in to a nice leg workout with a buddy of mine.

    SQUATS

    185lbs x 12
    225lbs x 10
    225lbs x 8
    225lbs x 6

    Stayed fairly light with the squats as I have been having lower back pain for quite some time now. Not sure what is going on but its a nuisance and don't want to aggravate it anymore. Rest of the workout was same as usual, no real increases.

    Thursday I did a power workout

    BENCH PRESS

    275lbs x 5
    255lbs x 5
    265lbs x 5

    BARBELL ROWS

    225lbs x 5 x 3

    CLOSE GRIP BENCH

    225lbs x 5 x 3

    T-BAR ROW

    4 plates x 8 x 3

    DUMBELL SHOULDER PRESS

    90lbs x 8 x 2

    BARBELL SHRUG

    used a machine bench press and loaded 4 plates on each side for 6 reps. Just for fun I thought I would see if I could bench it and I could do 3 reps. Didn't make sense to me because 4 plates on each side is 360lbs, noooo way I could bench 360 x 3 so I am guessing the machine helps a lot.

    BARBELL CURL

    100lbs x 8 x 3

    Was a great workout, felt super good coming out of it


    Tomorrow is back day, I may pick up a weightlifting belt as I don't want to mess up my lower back any further. Just wondering what others have done with low back pain that has gone on for over a month.

    Also monaday is the big day! I got a bunch of chicken in my freezer and going out tomorrow to pick up all the foods I need and some Tupperware from the dollar store. I also start college on Monday so should be an interesting day!
    Go lighter w/stricter form till it feels better. If it is reoccurring or doesn't go away; see a chiropractor or doctor. If it get worse think about an MRI. MRIs are expensive if you don't have insurance. Wait, ObamaCare covers everything now; no worries.

    I had issues with my back, dealt with the pain, put off seeing a doc, then got jerked around by numerous docs, finally got a MRI on a Friday evening, got a spinal fusion the next Monday morning.
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  11. #131
    Registered User tripleh210's Avatar
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    Originally Posted by SpiteTheOdds View Post
    Go lighter w/stricter form till it feels better. If it is reoccurring or doesn't go away; see a chiropractor or doctor. If it get worse think about an MRI. MRIs are expensive if you don't have insurance. Wait, ObamaCare covers everything now; no worries.

    I had issues with my back, dealt with the pain, put off seeing a doc, then got jerked around by numerous docs, finally got a MRI on a Friday evening, got a spinal fusion the next Monday morning.

    Lol I am from Canada so healthcare is free. Well today i experienced no back pain. I think it had something to do with sleeping on a matress on a floor back home. I had noticed a bit of swelling before and now it has gone. Hopefully it stays away for good now!
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  12. #132
    Registered User tripleh210's Avatar
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    Chest Hypertrophy/Start of Prep/Start of college!

    So today was first day of prep! I killed it and will continue to do so all the way till show time . My day started waking up at 6:00am, having some oats, blueberries, protein shake and my multi and fish oil. Headed off to anatomy class which was literally not even 2 hours and it took me over an hour to commute there!. Monday's are going to suck!

    Got home around 11:30 and I was actually able to have a quick hour power nap, as I didn't really sleep the night before. Was able to get some errands done and then hit the gym with chest hypertrophy!

    DUMBELL FLYES

    65lbs x 15
    70lbs x 12
    70lbs x 12

    INCLINE BARBELL BENCH

    195lbs x 12
    205lbs x 10
    225lbs x 8
    225lbs x 7

    DIPS

    bw x 12 (slow and pause at bottom) x 3

    INCLINE DUMBELL FLYES

    65lbs x 10 x 3

    CHEST PRESS MACHINE

    180lbs x 12 x 3

    CABLE CROSSOsVERS

    80lbs x 15 x 2

    As for diet, I was able to eat it nearly dead on! Used a scale that calculates calories, protein, carbs, ect. in food which was helpful in measuring out exact amounts.

    Here is my total macros:

    Calories: 3418
    Protein: 272.7g
    Carbs: 336.7g
    Fat: 99.2g

    I will not be deviating from these macros and sticking to the diet plan so I am not going to post each days macros, as they will be the same every day until they are modified.

    I will post weight Wednesday' s and Friday's, and continue with my daily log. Currently I am not giving my self any "off days". The two days I do have of will be devoted to a HIIT workout and a 30 minute MISS workout.

    Shoulders/Arms hyper tommorrow!
    On the Gain Train!

    TEAM WILSON
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  13. #133
    NABBA Pro Bodybuilder demonwareltd's Avatar
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    Great start to your prep! It will definitely be changing balancing all you have in your plate so I highly recommend u use good time management skills

    When I was busy with work and family I had to fit many of my workouts into the early 5 AM slot so I could have time to focus on other things during the day.

    No doubt you are gonna do what it takes and you will set a good example to others who compete while in school!
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  14. #134
    Inner Builder Ccm644's Avatar
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    Great news youve started prep

    Good luck, Your kill it

    Hope College went well
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  15. #135
    Registered User tripleh210's Avatar
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    Shoulders/Arms hypertrophy

    Here was the workout

    MILITARY PRESS

    135lbs x 10
    145lbs x 8
    155lbs x 8

    LATERAL RAISES

    40lbs x 12
    40lbs x 12
    40lbs x 8

    REAR DELT RAISES

    35lbs x 10 x 3

    DUMBELL SHRUGS

    90lbs x 10 x 3

    SPIDER CURLS

    100lbs x 10 x 3

    INCLINE DB CURLS

    40lbs x 12 x 2

    REVERSE EZ CURL

    60lbs x 15 x 2

    DB TRI EXTENSION

    50lbs x 10 x 3

    STANDING TRI EXTENSION

    80lbs x 12 x 3

    Tomorrow it's up early for some HIIT then off to class!
    On the Gain Train!

    TEAM WILSON
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  16. #136
    Registered User tripleh210's Avatar
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    Cardio Day

    So today was pretty busy for me, didn't end up waking up in time for the HIIT session unfortunately. When I got back from classes I had a banana and a protein shake then off to the gym!

    Stationary Bike
    30 minutes
    Moderate Intensity (level 10)
    314 calories burned

    Seated Machine Crunch
    3 sets of 110lbs 10-12 reps

    Hanging Leg Raises
    3 sets of 12-15 reps


    If anyone has any killer ab routines please let me know, I keep it pretty simple for most part but am open to new ab routines!

    Killed the diet again today and also got an updated diet plan from Stan. Here are the new macros!

    Calories: 3314
    Protein: 268.7
    Carbs: 333.7
    Fat: 91.2

    Basically just took out 1 scoop of peanut butter. Also one more cardio session was added
    On the Gain Train!

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  17. #137
    Registered User TakedaShingen's Avatar
    Join Date: May 2012
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    Originally Posted by tripleh210 View Post
    So today was pretty busy for me, didn't end up waking up in time for the HIIT session unfortunately. When I got back from classes I had a banana and a protein shake then off to the gym!

    Stationary Bike
    30 minutes
    Moderate Intensity (level 10)
    314 calories burned

    Seated Machine Crunch
    3 sets of 110lbs 10-12 reps

    Hanging Leg Raises
    3 sets of 12-15 reps


    If anyone has any killer ab routines please let me know, I keep it pretty simple for most part but am open to new ab routines!

    Killed the diet again today and also got an updated diet plan from Stan. Here are the new macros!

    Calories: 3314
    Protein: 268.7
    Carbs: 333.7
    Fat: 91.2

    Basically just took out 1 scoop of peanut butter. Also one more cardio session was added
    Check out "Reverse Crunches." That, and hanging leg raises are my favorites.

    I superset abs a lot. Usually 3 rounds of each superset.
    -Reverse Crunches/RKC Planks (Brutal)
    -Hanging Leg Raises/Cable Crunches
    "The code of Bushido is harsh and relentless."

    Olympic Lifting Log:
    http://forum.bodybuilding.com/showthread.php?t=158765663
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  18. #138
    Registered User tripleh210's Avatar
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    Originally Posted by TakedaShingen View Post
    Check out "Reverse Crunches." That, and hanging leg raises are my favorites.

    I superset abs a lot. Usually 3 rounds of each superset.
    -Reverse Crunches/RKC Planks (Brutal)
    -Hanging Leg Raises/Cable Crunches
    Checked out the rkc planks and reverse crunches, looks pretty solid! Gonna give it a go tomorrow after legs
    On the Gain Train!

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  19. #139
    Registered User tripleh210's Avatar
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    Upper Body Power

    Today in gym I set goals to set a new pr on most lifts, here is what I got:

    BARBELL BENCH PRESS

    280lbs x 5 PR
    280lbs x 3
    245lbs x 5

    BARBELL ROW

    230lbs x 5
    235lbs x 5 PR
    225lbs x 5

    CLOSE GRIP BENCH PRESS

    225lbs x 5
    230lbs x 5 PR
    235lbs x 4

    T-BAR ROW

    190lbs x 8
    205lbs x 8 PR (4 plates and a 25)
    205lbs x 8

    DB SHOULDER PRESS

    90lbs x 8
    90lbs x 8 (felt I could go heavier, sucks they only go to 90

    BARBELL SHRUG

    again used the bench press machine for added weight and better grip

    365lbs x 6 x 3

    BARBELL CURL

    100lbs x 10
    110lbs x 8
    110lbs x 8

    Felt great after workout and left it at that, no abs or cardio after.

    I am also going to post my routine as of now:

    Monday: Chest Hypertrophy
    Tuesday: Shoulders/Arms Hypertrophy
    Wednesday: Cardio/Abs (30 min miss)
    Thursday: Upper Body Power
    Friday: Legs/Abs
    Saturday: Back Hypertrophy/Cardio (30 min miss)
    Sunday: HIIT (6-8 intervals)/Abs

    This will obviously change as more cardio sessions are added, but for now this is what I will be doing, on top of school, studying and as soon as I find a job..work.
    On the Gain Train!

    TEAM WILSON
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  20. #140
    Registered User TakedaShingen's Avatar
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    Originally Posted by tripleh210 View Post
    Today in gym I set goals to set a new pr on most lifts, here is what I got:

    BARBELL BENCH PRESS

    280lbs x 5 PR
    280lbs x 3
    245lbs x 5

    BARBELL ROW

    230lbs x 5
    235lbs x 5 PR
    225lbs x 5

    CLOSE GRIP BENCH PRESS

    225lbs x 5
    230lbs x 5 PR
    235lbs x 4

    T-BAR ROW

    190lbs x 8
    205lbs x 8 PR (4 plates and a 25)
    205lbs x 8

    DB SHOULDER PRESS

    90lbs x 8
    90lbs x 8 (felt I could go heavier, sucks they only go to 90

    BARBELL SHRUG

    again used the bench press machine for added weight and better grip

    365lbs x 6 x 3

    BARBELL CURL

    100lbs x 10
    110lbs x 8
    110lbs x 8

    Felt great after workout and left it at that, no abs or cardio after.

    I am also going to post my routine as of now:

    Monday: Chest Hypertrophy
    Tuesday: Shoulders/Arms Hypertrophy
    Wednesday: Cardio/Abs (30 min miss)
    Thursday: Upper Body Power
    Friday: Legs/Abs
    Saturday: Back Hypertrophy/Cardio (30 min miss)
    Sunday: HIIT (6-8 intervals)/Abs

    This will obviously change as more cardio sessions are added, but for now this is what I will be doing, on top of school, studying and as soon as I find a job..work.
    The new gym I'm joining (which is basically a dungeon of legit lifters...it's in the basement of a shopping plaza) has a DB rack that goes up to 150, and also has a set of 180s and 200s just rolled under the rack : ) They also have 2 powerlifting platforms, a mono rack, and chalk in every corner. You'd love all the DB choices there. Plus, 5lb increments all the way up til 110s.

    And I'm not sure my week would feel complete with only one leg session lol.

    Nice lifts though man. I can't even fathom 280x5 on bench at the moment.
    "The code of Bushido is harsh and relentless."

    Olympic Lifting Log:
    http://forum.bodybuilding.com/showthread.php?t=158765663
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  21. #141
    Registered User tripleh210's Avatar
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    Originally Posted by TakedaShingen View Post
    The new gym I'm joining (which is basically a dungeon of legit lifters...it's in the basement of a shopping plaza) has a DB rack that goes up to 150, and also has a set of 180s and 200s just rolled under the rack : ) They also have 2 powerlifting platforms, a mono rack, and chalk in every corner. You'd love all the DB choices there. Plus, 5lb increments all the way up til 110s.

    And I'm not sure my week would feel complete with only one leg session lol.

    Nice lifts though man. I can't even fathom 280x5 on bench at the moment.
    haha that was the EXACT same set up as my old gym in Stratford, basement of a shopping plaza. A lot of bodybuilders/power lifters there, was a great gym to start in thats for sure. (joined when i was a scrawny 14 year old). Was also 24/7 access, best gym I ever went to but sadly it shut down

    Yeah the one leg day is bruutal though

    Yeah I was lucky to hit that, don't see it going up anymore than that though, although I am curious to try out my 1rm...I am thinking around 320. Would be nice to try it out, maybe next power day
    On the Gain Train!

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  22. #142
    Registered User tripleh210's Avatar
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    Leg Day/Abs

    Hit the gym with a mindset that I was gonna DESTROY my legs!

    SQUATS

    205lbs x 12
    225lbs x 12
    235lbs x 10
    235lbs x 8
    275lbs x 3 ( could of done more I felt but didn't wanna get too cocky

    HACK SQUATS

    135lbs x 10
    145lbs x 8
    145lbs x 8

    STIFF LEGGED DEADLIFT

    185lbs x 12
    205lbs x 10
    225lbs x 10
    225lbs x 8

    LYING LEG CURLS

    100lbs x 10
    110lbs x 10
    120lbs x 8

    CALF RAISES (seated)

    3 plates x 15
    2plates +25 x 15, 12, 12, 10, 10, 8

    Weighted Ab Crunch

    190lbs x 10 x 3

    Hanging Leg Raises

    12-15 x 2

    *I am going to start off every other morning with HKC Planks and Reverse Crunches from now on, and then do a weighted crunch variation on ab days

    Weigh in is tomorrow, nervous and exited to see what the first week brings
    On the Gain Train!

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  23. #143
    Registered User tripleh210's Avatar
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    Weight Update

    Weighed myself this morning...

    Weight: 205.2lbs

    So down 1.8lbs since starting, this rate i will be back at 200 in no time but stronger and leaner than last time
    On the Gain Train!

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  24. #144
    Registered User TakedaShingen's Avatar
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    Now that's a leg day bro! Go get that sh*t.
    "The code of Bushido is harsh and relentless."

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  25. #145
    Registered User tripleh210's Avatar
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    Originally Posted by TakedaShingen View Post
    Now that's a leg day bro! Go get that sh*t.
    Thanks man!
    On the Gain Train!

    TEAM WILSON
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  26. #146
    Registered User tripleh210's Avatar
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    Back Hypertrophy Day

    After my exiting weigh in I downed some oats, blueberries and protein shake, then headed to the farmers market with the lady!. Just ended up getting some chicken breast, but I should have enough to last me a couple more weeks at least. Also at grocery store today I grabbed some lemon herb marinade, cooking that up with a bunch of chicken as I type! Should add some flavor to my meals and make it more exiting I also picked up some more seasonings so I have some variety.

    Here was my workout:

    PULLUPS

    bw x 12
    bw x 11
    bw x 10

    ONE ARM MACHINE ROW (dumbells here are too light)

    95lbs x 10
    135lbs x 8
    135lbs x 10

    CABLE ROWS

    160lbs x 10
    180lbs x 10
    200lbs x 10

    STRAIGHT BAR PULLDOWN

    205lbs x 12 x 3

    DEADLIFT \(first time using straps)

    245lbs x 10
    275lbs x 8
    295lbs x 8
    315lbs x 6

    CHINUPS

    bw x 10 x 3

    CARDIO

    30 minute on staionary bike, burned around 300 calories

    Tomorrow is my HIIT session and abs Goin to the movies tonight with my girl and another couple, going to see This is 40, hopefully it turns out a good laugh, if not still nice to get out and do something.

    Have a good weekend everyone!
    On the Gain Train!

    TEAM WILSON
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  27. #147
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    HIIT/Abs

    Today was another good day and marked first week since starting prep. I havn't really noticed much difference in terms of being in a calorie deficit, other then maybe being slightly more hungry, but other than that it still feels like I am bulking! I am exited to see how my performance in the gym will be this week, as of late it has been progressive but we will see.

    Did 6 intervals on stationary bike, should of done something else because my legs were killing me! Oh well, got it done in under 15 minutes, will try for 7 intervals next time.

    After went and did some ab crunch machines and then some oblique machine twists. Was a good overall day with lots of studying!

    I also tried adding my whey into my cooked oatmeal...turned out amazing! The whey I have mixes real nice and it turned it into chocolate oatmeal, will be doing that from now on.
    On the Gain Train!

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  28. #148
    NABBA Pro Bodybuilder demonwareltd's Avatar
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    Originally Posted by tripleh210 View Post
    Today was another good day and marked first week since starting prep. I havn't really noticed much difference in terms of being in a calorie deficit, other then maybe being slightly more hungry, but other than that it still feels like I am bulking! I am exited to see how my performance in the gym will be this week, as of late it has been progressive but we will see.

    Did 6 intervals on stationary bike, should of done something else because my legs were killing me! Oh well, got it done in under 15 minutes, will try for 7 intervals next time.

    After went and did some ab crunch machines and then some oblique machine twists. Was a good overall day with lots of studying!

    I also tried adding my whey into my cooked oatmeal...turned out amazing! The whey I have mixes real nice and it turned it into chocolate oatmeal, will be doing that from now on.
    Great to here. I'd like to say you will feel so energized and pumped the whole way through, but we know that's just not the case

    Glad to oatmeal turned out okay. Last prep I tried it for the first time, only I included the whey in with my oats when I microwaved it and the whey gave off a horrid smell and spoiled. Had to toss the whole batch. Moral of the story - Don't microwave your whey!
    Stan Beres Jr. - NABBA Pro

    >>>>FREE AGENT Board Rep<<<<<

    Owner of Demon Fitness - Contest Prep Coaching/Fat Loss/Muscle Building. Join team DEMON today!
    www.demon-fitness.com
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    2012 Keystone Classic - 1st Place (Open Tall)
    2012 NABBA Nationals - 4th Place (Pro Open)

    2 Year Off Season Log: http://forum.bodybuilding.com/showthread.php?t=145723771
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  29. #149
    Registered User tripleh210's Avatar
    Join Date: Aug 2005
    Location: Stratford, Ontario, Canada
    Age: 23
    Stats: 5'10", 205 lbs
    Posts: 786
    BodyPoints: 4357
    Rep Power: 44
    tripleh210 has much to be proud of. One of the best! (+20000) tripleh210 has much to be proud of. One of the best! (+20000) tripleh210 has much to be proud of. One of the best! (+20000) tripleh210 has much to be proud of. One of the best! (+20000) tripleh210 has much to be proud of. One of the best! (+20000) tripleh210 has much to be proud of. One of the best! (+20000) tripleh210 has much to be proud of. One of the best! (+20000) tripleh210 has much to be proud of. One of the best! (+20000) tripleh210 has much to be proud of. One of the best! (+20000) tripleh210 has much to be proud of. One of the best! (+20000) tripleh210 has much to be proud of. One of the best! (+20000)
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    Chest Hypertrophy

    So today I had a bit of a diet change (don't worry Stan, I didn't cheat!) I was out and looked online and found that a 6 inch whole wheat oven roasted chicken sandwich from subway ended up meeting almost exact calories as my dinner. So i ordered one of those bad boys with no cheese or sauce. Just lettuce, pickles and salt and pepper. Big mistake!

    Was even hungrier then before I ate it, guess there is no satiety in a sub, was craving my brown rice and chicken afterwards. Ahh well now I know for next time

    Went and had a good chest workout, although it was later in day as I was fairly busy today

    DUMBELL FLYES

    65lbs x 15
    70lbsx 12
    60lbs x 12

    INCLINE BARBELL BENCH

    185lbs x 12
    205lbs x 9
    215lbs x 8
    215lbs x 8

    DIPS

    bw x 12 x 3

    INCLINE DUMBELL FLYES

    60lbs x 10
    60lbs x 10
    65lbs x 10

    MACHINE PRESS

    180lbs x 12 x 3

    CABLE FLYES

    70lbs x 15 x 2

    Was a decent workout but felt I could of hit harder had I gone earlier, my energy wasn't quite there.
    On the Gain Train!

    TEAM WILSON
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  30. #150
    Registered User tripleh210's Avatar
    Join Date: Aug 2005
    Location: Stratford, Ontario, Canada
    Age: 23
    Stats: 5'10", 205 lbs
    Posts: 786
    BodyPoints: 4357
    Rep Power: 44
    tripleh210 has much to be proud of. One of the best! (+20000) tripleh210 has much to be proud of. One of the best! (+20000) tripleh210 has much to be proud of. One of the best! (+20000) tripleh210 has much to be proud of. One of the best! (+20000) tripleh210 has much to be proud of. One of the best! (+20000) tripleh210 has much to be proud of. One of the best! (+20000) tripleh210 has much to be proud of. One of the best! (+20000) tripleh210 has much to be proud of. One of the best! (+20000) tripleh210 has much to be proud of. One of the best! (+20000) tripleh210 has much to be proud of. One of the best! (+20000) tripleh210 has much to be proud of. One of the best! (+20000)
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    Shoulder/Arm Hypertrophy

    Another pretty average day, although something super exiting happened today! I was in class and received a call at 9, it was unknown and I was in class so I ignored it. I checked my voice mail an hour and a half later and it ended up being Toronto Police Service, wanting me to come in for an interview for Auxiliary position (volunteer). I was ecstatic...until she continued on saying that there are only 3 spots left and that it will be first come first serve. Made things worse when I called back and went right to voice mail. So just left a message and then tried calling like 3 more times ( I had applied in August and have been waiting almost 6 months for an interview!). Finally she called me back and there was a spot open Saturday morning...soooo happy!!! If I end up getting this position, 2013 will be a year to remember!

    Anyway, on to the workout

    MILITARY PRESS

    145lbs x 10
    150lbs x 8
    150lbs x 9

    DUMBELL LATERAL RAISE

    35lbs x 12
    37.5lbs x 12
    40lbs x 10

    REAR DELT FLYES

    35lbs x 10 x 3

    DUMBELL SHRUGS (used bench machine)

    135lbs (each hand) x 10 x 3

    SPIDER CURLS

    100lbs x 8 x 3

    INCLINE DUMBELL CURLS

    40lbs x 12 x 2

    REVERSE EZ CURL

    60lbs x 15 x 2

    LYING TRICEP EXTENSION

    40lbs x 12
    50lbs x 10 x 2

    WEIGHTED DIPS

    100lbs x 10
    120lbs x 10 x 2

    STANDING V BAR TRI EXTENSION

    90lbs x 12 x 2

    Finished off with decline weighted situps, overall was good workout. Tomorrow is cardio/ab day...also weigh in day!
    On the Gain Train!

    TEAM WILSON
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