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  1. #61
    ISOFLEX'D xStevenx's Avatar
    Join Date: Mar 2006
    Location: Rochester, New York, United States
    Age: 27
    Stats: 5'5", 190 lbs
    Posts: 11,293
    BodyPoints: 8552
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    OK lets see...

    SATURDAYS WORKOUT

    Reverse Pec Deck
    One Big Dropset
    60 x 10/50 x 5/40 x 6/30 x 8

    Read Delt Cable Flyes from different angles
    One Big Dropset
    HIGH - 25 x 10
    MIDDLE - 20 x 10
    LOW - 15 x 10

    Talk about rear delt pump!

    Cybex Seated Side Lateral Machine
    90 x 12
    90 x 8
    80 x 10/70 x 5/60 x 6 + partials

    Barbell Curl
    One Big Dropset
    90 x 6 +1 Rep/80 x 3/70 x 4/50 x 9

    Reverse Cable Curl
    Forgot to write it down!

    Weighted Dips BW = 168
    90 x 6 +1 Rep
    65 x 10 -5lbs +2 Reps
    45 x 12 +1 Rep

    V Handle Pressdowns
    I saw a video of a guy doing pressdowns with the V handle we use for pulldowns and TBar Rows, looked interesting so I tried it
    60 x 12
    60 x 12

    Standing Calve Machine
    Done with knees locked
    300 x 15
    300 x 12
    300 x 10/280 x 5/260 x 5/240 x 6

    Yea buddy great workout.
    It was my carb day...I am going to make sure my carb day is during the week, while I am working. I have more structure and I dont fall off the diet wagon.

    Saturday started out with good high carb intentions, that quickly turned into a small binge Felt like crap. Then Yesterday, I was baking cookies for work and lets just say I was attacked by the cookie monster...big attack. All out binge on CRAP. I will never real my goal if I keep doing this. So keeping my carb days during the week when I am busy will help. DISCIPLINE DISCIPLINE DISCIPLINE!

    TODAY'S WORKOUT

    My gym closed early today so I went to Rockell's Powerhouse Gym in Rochester, NY. This is the Metroflex of the area. Straight up Bodybuilding gym, full of competitors. Two stories. The basement, where I like to train is the powerlifting hardcore section...chalk everywhere, dirty and dark LOVE IT!

    Did a little different workout today, some new equipment to try out, did a bit higher volume

    Flat DB Bench
    90 x 6
    80 x 9
    70 x 10/55 x 3

    I never really liked DB versions of bench, but I am starting to love them!

    Incline Barbell Press
    Slow, 4 second negative, explosive positive with a few second squeeze
    135 x 8

    Pec Deck from like 1975 lol
    80 x 20

    Then played around with a dip machine a bit

    Pullover Machine
    Never used one before. I was too small for it lol, had to sit kind of funny to make it work, but I loved it!
    Slow negative
    100 x 12
    100 x 10

    Pullups BW = 172
    Used kind of a funny bar, really liked it, I used the wider part of the peak in bar

    One set Rest Paused DC Style
    BW x 8/4/3
    Even after the pull overs I increased that first set by 1 rep, plus I weighed 4lbs more than last time

    V Pulldown
    140 x 8
    140 x 4/120 x 4/90 x 5

    Barbell Rows
    Wasn't going for heavy weight here, just constant tension and tight squeezes
    DC Style
    135 x 10/7/6
    Not exactly failure, I stopped when form started to go

    Old School Low Cable Pulley Row
    150 x 10
    150 x 10
    150 x 10

    Then did some HIIT on the stepper.

    10 Rounds of 30 seconds High Intensity @ 130 to 138 steps per min followed by 60 seconds at 60 steps per min

    Gym has a posing room FULL of mirrors, I snapped this Most Muscular. IDK why it came out so small


    Christmas tomorrow...I want to train but wife bitched me out lol so I wont. It is legs tomorrow so I do not need any more mass on them
    But let me tell you Wednesday the delts and arms are getting destroyed!!!
    Last edited by xStevenx; 12-24-2012 at 05:02 PM.
    Type 1 Diabetic - Since age 15
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  2. #62
    Registered User TakedaShingen's Avatar
    Join Date: May 2012
    Stats: 5'11", 182 lbs
    Posts: 3,811
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    Originally Posted by xStevenx View Post
    OK lets see...

    SATURDAYS WORKOUT

    Reverse Pec Deck
    One Big Dropset
    60 x 10/50 x 5/40 x 6/30 x 8

    Read Delt Cable Flyes from different angles
    One Big Dropset
    HIGH - 25 x 10
    MIDDLE - 20 x 10
    LOW - 15 x 10

    Talk about rear delt pump!

    Cybex Seated Side Lateral Machine
    90 x 12
    90 x 8
    80 x 10/70 x 5/60 x 6 + partials

    Barbell Curl
    One Big Dropset
    90 x 6 +1 Rep/80 x 3/70 x 4/50 x 9

    Reverse Cable Curl
    Forgot to write it down!

    Weighted Dips BW = 168
    90 x 6 +1 Rep
    65 x 10 -5lbs +2 Reps
    45 x 12 +1 Rep

    V Handle Pressdowns
    I saw a video of a guy doing pressdowns with the V handle we use for pulldowns and TBar Rows, looked interesting so I tried it
    60 x 12
    60 x 12

    Standing Calve Machine
    Done with knees locked
    300 x 15
    300 x 12
    300 x 10/280 x 5/260 x 5/240 x 6

    Yea buddy great workout.
    It was my carb day...I am going to make sure my carb day is during the week, while I am working. I have more structure and I dont fall off the diet wagon.

    Saturday started out with good high carb intentions, that quickly turned into a small binge Felt like crap. Then Yesterday, I was baking cookies for work and lets just say I was attacked by the cookie monster...big attack. All out binge on CRAP. I will never real my goal if I keep doing this. So keeping my carb days during the week when I am busy will help. DISCIPLINE DISCIPLINE DISCIPLINE!

    TODAY'S WORKOUT

    My gym closed early today so I went to Rockell's Powerhouse Gym in Rochester, NY. This is the Metroflex of the area. Straight up Bodybuilding gym, full of competitors. Two stories. The basement, where I like to train is the powerlifting hardcore section...chalk everywhere, dirty and dark LOVE IT!

    Did a little different workout today, some new equipment to try out, did a bit higher volume

    Flat DB Bench
    90 x 6
    80 x 9
    70 x 10/55 x 3

    I never really liked DB versions of bench, but I am starting to love them!

    Incline Barbell Press
    Slow, 4 second negative, explosive positive with a few second squeeze
    135 x 8

    Pec Deck from like 1975 lol
    80 x 20

    Then played around with a dip machine a bit

    Pullover Machine
    Never used one before. I was too small for it lol, had to sit kind of funny to make it work, but I loved it!
    Slow negative
    100 x 12
    100 x 10

    Pullups BW = 172
    Used kind of a funny bar, really liked it, I used the wider part of the peak in bar

    One set Rest Paused DC Style
    BW x 8/4/3
    Even after the pull overs I increased that first set by 1 rep, plus I weighed 4lbs more than last time

    V Pulldown
    140 x 8
    140 x 4/120 x 4/90 x 5

    Barbell Rows
    Wasn't going for heavy weight here, just constant tension and tight squeezes
    DC Style
    135 x 10/7/6
    Not exactly failure, I stopped when form started to go

    Old School Low Cable Pulley Row
    150 x 10
    150 x 10
    150 x 10

    Then did some HIIT on the stepper.

    10 Rounds of 30 seconds High Intensity @ 130 to 138 steps per min followed by 60 seconds at 60 steps per min

    Gym has a posing room FULL of mirrors, I snapped this Most Muscular. IDK why it came out so small


    Christmas tomorrow...I want to train but wife bitched me out lol so I wont. It is legs tomorrow so I do not need any more mass on them
    But let me tell you Wednesday the delts and arms are getting destroyed!!!
    I cannot express in words my envy of the gym you described. I wish we had something even remotely similar in Buffalo.

    Nice workout...I've really been slowing a lot of my reps down as well. Feelin that connection.

    And my old lady yelled at me as well. My gym is closed tomorrow, but I called a couple guys and we were gonna do some hardcore sled pulling at the park by my house. My personal sled, I built, and it is nothing short of kick-ass. She was not nearly as excited as I was. Damn. I'll give her this one though lol. I crushed legs today, and Wednesday will be grueling because I'm missing tomorrow.

    Merry Christmas bro! Have a safe holiday.
    "The code of Bushido is harsh and relentless."

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  3. #63
    ISOFLEX'D xStevenx's Avatar
    Join Date: Mar 2006
    Location: Rochester, New York, United States
    Age: 27
    Stats: 5'5", 190 lbs
    Posts: 11,293
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    Originally Posted by TakedaShingen View Post
    I cannot express in words my envy of the gym you described. I wish we had something even remotely similar in Buffalo.

    Nice workout...I've really been slowing a lot of my reps down as well. Feelin that connection.

    And my old lady yelled at me as well. My gym is closed tomorrow, but I called a couple guys and we were gonna do some hardcore sled pulling at the park by my house. My personal sled, I built, and it is nothing short of kick-ass. She was not nearly as excited as I was. Damn. I'll give her this one though lol. I crushed legs today, and Wednesday will be grueling because I'm missing tomorrow.

    Merry Christmas bro! Have a safe holiday.
    Thats a good idea man!

    Yea this gym. The upstairs has free weights, a crap load of machines, and cardio equipment. A bit cleaner. The basement is a dungeon! IFBB Pro Danny Padilla trains people there, IFBB Pro Bob Chick and George Farrah trained there.
    Type 1 Diabetic - Since age 15
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  4. #64
    ISOFLEX'D xStevenx's Avatar
    Join Date: Mar 2006
    Location: Rochester, New York, United States
    Age: 27
    Stats: 5'5", 190 lbs
    Posts: 11,293
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    Rep Power: 16943
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    Well I was ATTACKED by the Cookie Monster and the Candy Gang...AGAIN. Bastards jumped me Christmas eve and Christmas. I do not even know how many calories I ate. But apparently Cookies and Candy are the best Performance Enhancing Drug lol I FREAKING KILLED IT today in the gym.

    I swear my arms were a half inch bigger in the gym.

    Antoines
    I switched to doing these standing
    25 x 12/40 x 12 +2.5lbs /+5lbs
    25 x 12/50 x 12 +2.5lbs + 2 reps/+10lbs
    25 x 12/50 x 12 +2.5lbs + 2 reps/+10lbs

    DB Laterals
    35 x 8 + 2 reps
    35 x 8/25 x 8

    Constant Tensions Laterals
    20 x 15
    20 x 20 + 5 reps

    Two Arm Hammer Curl
    45 x 10 +3 reps
    45 x 10 +3 reps
    45 x 9 +5lbs - 1 rep

    Two Arm Incline Curls
    25 x 12 + 5 reps
    25 x 10 + 7.5lbs

    Reverse Grip Smith Bench
    250 x 10 +5lbs +2 reps
    225 x 10 +2 reps
    205 x 10 +1 rep

    DESTROYED EVERYTHING!

    I am 2 hours from NYC, almost 5 Hours from home. I do industrial sales, but one of our Mechanics got jumped and is in hospital and we had some jobs to do this week. So I stepped up. Cold as balls out here, SO MUCH SNOW!
    Last edited by xStevenx; 12-26-2012 at 05:51 PM.
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  5. #65
    PURE INSANITY NaturalPursuit's Avatar
    Join Date: Oct 2011
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    arms half an inch bigger...

    destroyed everything...



    HELL YEAH!!! Great work brotha!
    Future IFBB/IFPA PRO
    NASM CPT

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  6. #66
    Chef Bob The Solution's Avatar
    Join Date: May 2007
    Location: Erie, Pennsylvania, United States
    Age: 26
    Stats: 5'7", 185 lbs
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    Now thats putting in work.
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  7. #67
    ISOFLEX'D xStevenx's Avatar
    Join Date: Mar 2006
    Location: Rochester, New York, United States
    Age: 27
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    Originally Posted by NaturalPursuit View Post
    arms half an inch bigger...

    destroyed everything...



    HELL YEAH!!! Great work brotha!
    Originally Posted by The Solution View Post
    Now thats putting in work.
    Thanks guys!
    Here are some recent arm shots. All cold


    Still not big, but catching up the the rest of my body
    Type 1 Diabetic - Since age 15
    Luke 1:37 "For NOTHING is impossible with God"

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  8. #68
    ISOFLEX'D xStevenx's Avatar
    Join Date: Mar 2006
    Location: Rochester, New York, United States
    Age: 27
    Stats: 5'5", 190 lbs
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    Well over the past three days I have worked about 36 Hours of heavy manual labor. By heavy I mean, HEAVY. We were installing a boiler feed pump, and 100hp motor, and tearing out another to bring to our shop for repair. Needless to say I was VERY tired when I got back in town and I come to find this....



    We got slammed with snow, and my truck was sitting there for 3 days. I had no snow brush either lol, so it took me a while. But still no excuse NOT to go to the gym. I took my MusclePrime and killed it!

    Flat Hammer Strength Press
    210 x 9 +10lbs
    190 x 10 +10lbs

    Incline Smith 37 Degrees
    185 x 10
    155 x 12

    Cable Uppercuts Not to failure
    30 x 12 +5lbs
    Really holding the squeeze

    Deadlift
    380 x 7 +5lbs

    Two Arm DB Row
    80 x 7 +10lbs -2 Reps
    70 x 9 +5lbs - 1 Rep

    1 Arm DB Row -I do not do these supported on a bench, I support my self on my knee. I like it much better this way
    R - 125 x 11 +5lbs +1 Rep
    L -125 x 11 +5lbs +1 Rep

    Shoulder Width D Handle Bar Pulldowns
    180 x 7 +5lbs Form got kind of sloppy at the end
    160 x 8 +5lbs -2 Reps
    130 x 12 -15lbs +4 Reps

    Stretchers
    100 x 10 +15lbs -2 Reps
    85 x 10

    Seated Calve
    5 Plates x 7 +1 Rep These were too heavy, not the best ROM
    4 Plates x 10
    4 Plates x 12 DROP 3 Plates X 10 5 SECOND REST THEN 10 More

    Was tired, but still progressed on everything.

    The diet the past few days was crap, no civilization, meals consisted of protein bars and gas station food. Bloated as crap, feel fat and jiggly. Back on track now, going to do cardio tomorrow morning and sweat some of this fat and water off, then train legs later on in the day.
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  9. #69
    ISOFLEX'D xStevenx's Avatar
    Join Date: Mar 2006
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    OK Here is a recap of the last few days...

    First off, Weight is up 5lbs! A lot of water of course, but I feel fat as fuuuuuu

    SATURDAY

    Seated Leg Curl Used a different machine, the last one was way to uncomfortable
    140 x 9 +20lbs -3 Reps
    125 x 11 +5lbs
    DROP SET
    125 x 12/110 x 6/95 x 5 SUPERSET WITH Wide Step Walking Lunges 15 steps per leg

    Hack Squat
    6 Plates x 7 +1 Rep

    Sideways Single Leg Hacksquat
    Right - 25 x 10
    Left - 25 x 10
    A LOT HARDER THAN I THOUGHT!

    Somersault Squat
    55 x 14 +5lb +1 Reps

    Then finished up with some abs
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  10. #70
    ISOFLEX'D xStevenx's Avatar
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    SUNDAY

    Well yesterday was delts and arms! Had a great workout

    High Cable Rear Delt Fly 30 Second Rest
    25 x 15
    25 x 11
    25 x 8/20 x 7/15 x 11

    Cybex Seated Lateral Machine
    100 x 9 +10lb -3 Reps
    90 x 12 +4 Reps
    80 x 13 + 13 Partials +3 Reps

    Barbell Curl 6's
    I used to use this technique for hamstrings. To keep it short, start with a light weight, do 6 reps, then add 5lbs and keep adding/doing 6 reps until you cannot anymore
    40 x 6
    50 x 6
    60 x 6
    70 x 3

    Barbell Curl
    50 x 12
    50 x 13

    Reverse Cable Curl
    75 x 9
    65 x 12

    Triceps Dips BW = 171
    BW + 90 x 9 +3lbs +3 Reps
    BW + 70 x 10 +8lb
    BW + 50 x 12 +8lb

    Cambered Bar Pushdown
    60 x 12 Regular Grip
    45 x 12 Reverse Grip

    Donkey Calve Presses
    600 x 12 +200lbs -9 Reps
    600 x 12 +200lbs -2 Reps
    This last set was a drop set. First set feet are pointed straight, second they are pointed out, third they are pointed in
    600 x 12/500 x 10/400 x 10

    Finished up with 10 Rounds of 30 seconds High Intensity/60 Seconds low of heavy bag work

    Still progressing.
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  11. #71
    ISOFLEX'D xStevenx's Avatar
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    This AM I pounded out 35mins on the stepper. Sweated my ass off! I have a lot of water to lose lol
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  12. #72
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    ISOFLEX'D xStevenx's Avatar
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    Well today was supposed to be low carb....Still is but I have had about 175+ carbs today on .5iu of Insulin!

    I started a new long acting insulin, so I am playing with the dose. My sugars are much more stable, but keep going low. So I will lower the dosage tomorrow morning

    These low sugars suck ass, makes you go over your calories. At times I will cut out fats and replace with carbs, but I cannot always do that, sometimes that would leave almost no fats in my diet!

    Everyone have a safe and happy new year! Destroying chest and back tomorrow!
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  14. #74
    Chef Bob The Solution's Avatar
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    Up 5 pounds after all that manual labor and killing your workouts? Find it hard to believe. Happy new year!
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  15. #75
    Registered User TakedaShingen's Avatar
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    Originally Posted by xStevenx View Post
    Well today was supposed to be low carb....Still is but I have had about 175+ carbs today on .5iu of Insulin!

    I started a new long acting insulin, so I am playing with the dose. My sugars are much more stable, but keep going low. So I will lower the dosage tomorrow morning

    These low sugars suck ass, makes you go over your calories. At times I will cut out fats and replace with carbs, but I cannot always do that, sometimes that would leave almost no fats in my diet!

    Everyone have a safe and happy new year! Destroying chest and back tomorrow!
    Keep on it man. That's a tough one right there, but even though I can't identify, I appreciate you talkin about it. Takes away any excuses I can tell myself. I have it easy.

    Keep killin those workouts and keep that health up.
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  16. #76
    ISOFLEX'D xStevenx's Avatar
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    Originally Posted by TakedaShingen View Post
    Keep on it man. That's a tough one right there, but even though I can't identify, I appreciate you talkin about it. Takes away any excuses I can tell myself. I have it easy.

    Keep killin those workouts and keep that health up.
    Yea that is what is tough. I can find the perfect dose of insulin for tomorrow say. The next day sugars could be way out of wack, lately I have gotten good at keeping it stable.

    But the dose I use now, will be different than the dose in a few weeks...get to contest prep and being really lean I have no idea what it is going to do.
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  17. #77
    Registered User TakedaShingen's Avatar
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    Originally Posted by xStevenx View Post
    Yea that is what is tough. I can find the perfect dose of insulin for tomorrow say. The next day sugars could be way out of wack, lately I have gotten good at keeping it stable.

    But the dose I use now, will be different than the dose in a few weeks...get to contest prep and being really lean I have no idea what it is going to do.
    Just makes getting that lean and on stage that much more worth it. Especially when you stand next to perfectly health gents and hand em their ass lol. My man.
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  18. #78
    ISOFLEX'D xStevenx's Avatar
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    Originally Posted by TakedaShingen View Post
    Just makes getting that lean and on stage that much more worth it. Especially when you stand next to perfectly health gents and hand em their ass lol. My man.
    Thats the plan!
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  19. #79
    PURE INSANITY NaturalPursuit's Avatar
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    Originally Posted by TakedaShingen View Post
    Just makes getting that lean and on stage that much more worth it. Especially when you stand next to perfectly health gents and hand em their ass lol. My man.
    HELL yeah at this!!! Gunna be epic
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  20. #80
    ISOFLEX'D xStevenx's Avatar
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    Well just got back from the gym. Tired as fuuu now, just finished eating then I am going to nap.


    Decline DB Press
    95 x 7 +5lbs -1 Rep
    If I had someone hand me the DB's or a spot I easily could have gotten 10...or even 100s for 8 or so. Kind of hard training alone
    85 x 9 +5lbs -1 Rep
    75 x 7 +3 Reps

    Incline DB Press
    60 x 12 +2 Reps

    Incline DB Flye
    30 x 12
    Nice and slow with these

    Pullups BW = 172
    BW + 20lbs x 7 +20lbs -4 Reps
    BW x 10 +2 Reps
    BW x 9 +3 Reps
    Pullups have always been hard for me, but I am progressing great on them. They are actually feeling easy! Kicks pulldowns ass!

    Hammer Strength High Row - Modified
    I took 2 "D" Handles and hung them from the handles of the machine so I could use an underhand grip
    115/side x 10
    Didn't really like these...

    Meadows Pullovers

    60 x 10

    I was having trouble finding a back thickness exercise that wouldnt bother my lower back. I want to keep it fresh for squats tomorrow. I was just wasting time. So I did Cable Rows, with two D handles, and pulled them apart at the contraction.
    160 x 9
    145 x 10
    130 x 12/115 x 5
    Really held the squeeze on these.

    What I am going to do, on this day I will do the DB rows I had been doing, they are easy on my low back. And on my next back day where I deadlift, I will also do barbell rows. I do not do anything for legs the next day that my lower back comes into play.

    Finished up with 10 Rounds of 30 seconds high intensity and 60 seconds low of jump rope. Then walked on treadmill for 10 mins at 3.5MPH and 5.5 Incline.

    I tried a lower dose of the long acting NPH insulin this AM. Started with 23, today I did 20, and my sugar is still low. I will figure this out soon enough.

    Nap time...gotta rest to grow!!!
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  21. #81
    Chef Bob The Solution's Avatar
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    Meadows knows his stuff! Those exercises hurt!
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  22. #82
    ISOFLEX'D xStevenx's Avatar
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    Originally Posted by The Solution View Post
    Meadows knows his stuff! Those exercises hurt!
    I know! Stretchers, meadows rows, deadstop DB rows and stuff. Some very unique but effective exercises

    I have been fighting low sugars again. Post workout I took .5iu of insulin, and have now had about an EXTRA 100g of carb and sugars are still really low.

    Tomorrow the NPH (long acting insulin) I will try 17 or 18iu and see how it goes.

    sucks man, so much for dieting lol
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  23. #83
    ISOFLEX'D xStevenx's Avatar
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    well no joke i had about an extra 700 Calories yesterday, trying to keep my blood sugars up, and still they were low all night.

    Dropped the NPH (Long Acting Slin) to 18 today and will gauge how it works. I just had a Grilled turkey burger, with pepper jack cheese, spicy BBQ sauce and two slices of Ezekiel Bread. So damn good, almost afraid to give insulin for it though.
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  24. #84
    ISOFLEX'D xStevenx's Avatar
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    Well today my blood sugars were high ALL DAY! And still are. I do not think it was lowering the insulin dose...I only lowered it 2iu, and for how high they were today, i do not think it was only that.

    I think it is my schedule. The past few days due to the holiday I would train after breakfast and sugars were low all the rest of the day, today, being a regular day, I train around 5:30PM.

    So back to the drawing board to find a dose to work damn it!

    Any ways. Today was LEGS!

    Squats
    275 x 5 Highbar
    it pissed me off that I didn't beat last time so I figured i would add a crap load of weight to the next set
    315 x 8 +40lbs! LOWER BAR
    275 x 12 +50lbs! LOWER BAR
    Some big increases, but I am still dissapointed in the squat numbers though. I was repping 405 before I broke my ankle for a few sets Legs are still big though haha

    I think I may be going to high on high bar squats, I put it way up top on my traps, where do you guys? I may stick with low bar. They built big ass strong legs for me, I just wanted to try something new, but they High bar is not as comfortable at all[/b]

    Front Smith Squat
    135 x 15 Constant tension, no lockout

    Prone Leg Curl
    125 x 9 +10lbs
    110 x 13 + 6 Partials -5lbs +5 Reps

    DB SLDL
    125 x 5 +5lbs - 3reps
    Lower back gave out...
    Have any tips for increasing lower back endurance?

    That is the one down side to the low volume, high frequency stuff I do. What ever endurance you had from higher volume, is gone. So if you have tips I would appreciate it.

    Then did abs.

    ARMS AND DELTS TOMORROW!

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  25. #85
    ISOFLEX'D xStevenx's Avatar
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    "Antoines"
    27.5 x 10/55 x 12 +2.5lbs -2 Reps/+15lbs
    27.5 x 10/55 x 12 +2.5lbs -2 Reps/+5lbs
    27.5 x 8/55 x 12 +2.5lbs -4 Reps/+5lbs
    SUPER SET WITH Hang & Swings 35 x 12

    Man the pump after the pulling those 55's back, hurts soooo bad, but all you feel is rear delt

    Here is a video of "Hang & Swings[/b]

    I did not do the drop set, and I did them standing. But I have done what John does in the vid a few times. FREAKING BRUTAL

    DB Laterals
    35 x 10 + 2 reps
    35 x 10 + 2 reps
    35 x 10/25 x 8 + 2 reps

    Constant Tensions Laterals
    22.5 x 15 + 5 Partials +2.5lbs and partials

    Two Arm Hammer Curl
    50 x 6 +5lbs
    50 x 7 +5lbs -3 Reps
    45 x 12 +3 Reps

    Two Arm Incline Curls
    27.5 x 11 +2.5lbs -1 Rep The incline was being used, so I used a regular bench and slouched and made my own "Incline"
    27.5 x 8 +4 Partials +2.5lbs - 4 Reps These were done on the actual incline bench

    Reverse Grip Smith Bench
    260 x 6 +10lbs -4 reps
    235 x 10 +10lbs
    210 x 15 +5lbs +4 reps
    Something in my head is telling my that last set, I forgot to add 25lbs, I cannot remember...we will see next time if I can move the weight that much

    Skip Extensions - Straight Bar
    60 x 14
    30 Seconds Rest
    60 x 6

    Standing Calve Machine
    Cannot add any more weight to the machine...
    320 x 17
    320 x 18
    220 x 10 DC Style (5 second negative, 10 second stretch, explode for positive

    Another great workout, arms were real pumped.

    I am starting to notice some exercises are getting tougher each week, so if it continues to happen I will do a short deload. Even though it is low volume, the workouts are intense and going to failure each set takes its toll.

    I had been tossing in supersets and drop sets as well...I will only doing them once a month from now on

    Rest tomorrow, just cardio tomorrow morning.
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  26. #86
    Registered User SpiteTheOdds's Avatar
    Join Date: Apr 2012
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    Originally Posted by xStevenx View Post
    "Antoines"
    27.5 x 10/55 x 12 +2.5lbs -2 Reps/+15lbs
    27.5 x 10/55 x 12 +2.5lbs -2 Reps/+5lbs
    27.5 x 8/55 x 12 +2.5lbs -4 Reps/+5lbs
    SUPER SET WITH Hang & Swings 35 x 12

    Man the pump after the pulling those 55's back, hurts soooo bad, but all you feel is rear delt

    Here is a video of "Hang & Swings[/b]

    I did not do the drop set, and I did them standing. But I have done what John does in the vid a few times. FREAKING BRUTAL

    DB Laterals
    35 x 10 + 2 reps
    35 x 10 + 2 reps
    35 x 10/25 x 8 + 2 reps

    Constant Tensions Laterals
    22.5 x 15 + 5 Partials +2.5lbs and partials

    Two Arm Hammer Curl
    50 x 6 +5lbs
    50 x 7 +5lbs -3 Reps
    45 x 12 +3 Reps

    Two Arm Incline Curls
    27.5 x 11 +2.5lbs -1 Rep The incline was being used, so I used a regular bench and slouched and made my own "Incline"
    27.5 x 8 +4 Partials +2.5lbs - 4 Reps These were done on the actual incline bench

    Reverse Grip Smith Bench
    260 x 6 +10lbs -4 reps
    235 x 10 +10lbs
    210 x 15 +5lbs +4 reps
    Something in my head is telling my that last set, I forgot to add 25lbs, I cannot remember...we will see next time if I can move the weight that much

    Skip Extensions - Straight Bar
    60 x 14
    30 Seconds Rest
    60 x 6

    Standing Calve Machine
    Cannot add any more weight to the machine...
    320 x 17
    320 x 18
    220 x 10 DC Style (5 second negative, 10 second stretch, explode for positive

    Another great workout, arms were real pumped.

    I am starting to notice some exercises are getting tougher each week, so if it continues to happen I will do a short deload. Even though it is low volume, the workouts are intense and going to failure each set takes its toll.

    I had been tossing in supersets and drop sets as well...I will only doing them once a month from now on

    Rest tomorrow, just cardio tomorrow morning.
    Strong work on the calves. If you need more weight try a weighted dip belt. You can either wear the belt or trying looping around/over the top of the calf machine.
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  27. #87
    ISOFLEX'D xStevenx's Avatar
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    Originally Posted by SpiteTheOdds View Post
    Strong work on the calves. If you need more weight try a weighted dip belt. You can either wear the belt or trying looping around/over the top of the calf machine.
    Good Idea!

    Well I am making some changes.

    So today I started the 24hr Insulin that I had been using called lantus. I tried dieting this week, but because all of the low blood sugar I only lost .2 pounds lol

    So still at 167. But now I can get things back under control.

    I have been progressing quite well, but as I mentioned some exercises were getting harder. I have felt very beat and tired. So this week I am taking an easy week, a quick little de-load I guess you can call it.

    So today, being my last day of training until next monday I decided to just all out kill every last bit of everything I had left in me.

    I have been following John Meadows for a long time now. Both diet and nutrition. I have actually been talking to John recently and we may be working together for my show!

    So today I utilized some Mountain Dog Training principles and killed myself

    I did not write anything down but here is what I did

    Flat DB Twisting Bench Press 4 x 8
    Dips 4 x failure...First set was like 24, second was 20 and went down from there
    Deadstop Incline Hammer Strength 3 x 12 Press, stop short of lock out and return to a deadstop and go again....
    Seated Cable Flyes 3 x 12 to 15 Used a different angle each set
    Pushups to failure plus partials until I could not move any more

    Pump was brutal! Veins ripping out of my chest like crazy

    Now I still had some left in me so I then...

    Pullup/Standing Cable Row Superset 3 sets
    Dead Shrugs Deadlift the weight up, do 3 shrugs, return to floor and repeat
    315 x 10
    315 x 10
    365 x 3

    Such an awesome exercise!!!

    Deadstop DB Row not to failure
    75 x 10 per side

    Then some hyperextensions

    Yea buddy! Going to be feeling this tomorrow!

    So after this break I am going to give Mountain Dog Training a go again...so essentially starting all over.

    I have the routine set for the coming weeks per John's Principles as well as diet. I will be increasing the calories due to the big increase in volume. I will make adjustments as needed.

    You gotta try the dead shrugs!
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  28. #88
    ISOFLEX'D xStevenx's Avatar
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    Wow my traps today!

    I shrugged when I first started training, but quickly found that deadlifts were more than enough stimulation for traps.

    Back then I would get soreness in the traps, just the top part i guess.

    But after the Dead Shrugs yesterday, my traps feel in a way like I never have felt before! The entire trapezius is sore. Going to toss these in the routine for sure!
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  29. #89
    Chef Bob The Solution's Avatar
    Join Date: May 2007
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    Would be interesting if you pick up meadows for prep and what he has you do ( i assume you follow his diet principles and perhpas his pre/intra/post supplement routine??)

    he is not a cheap one to hire, but i would be really interested to see how it treats you shaping up for prep.

    You be at the arnold in march like always? Will have to come bug ya at the booth
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  30. #90
    ISOFLEX'D xStevenx's Avatar
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    Originally Posted by The Solution View Post
    Would be interesting if you pick up meadows for prep and what he has you do ( i assume you follow his diet principles and perhpas his pre/intra/post supplement routine??)

    he is not a cheap one to hire, but i would be really interested to see how it treats you shaping up for prep.

    You be at the arnold in march like always? Will have to come bug ya at the booth
    Yea, $2000 for 16 Week prep. Includes diet, training, supplements, posing, peak weak stuff. It really is not to terrible price wise for what you get. But that is still a lot of money when your wife and yourself are saving for a house!

    The past few days I set my routine per his principles, as well as diet. I have a starting point, and will adjust when I go along.

    Signed up for his website...man gold mine of info!

    I am going to run MD Training for 9 weeks with the diet and see how it goes. If all is well I will bring John on.

    And yea I will be there! Working the booth, plus wondering around! If all goes as planned I should be in pretty decent shape by then!

    Tomorrow starts a 2 day cleanse...no eating...just magnesium citrate, gallons of water and green tea, some chicken broth. May just do one day, but tomorrow the sh!t fest begins lol
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