Oh sht, got dat der V-tec.
You should gain at least 20lbs on your flat bench press from that, bro.
But I'd drop it at four weeks out so you won't test positive.
loluseewutidider?
Impressive numbers bud. Especially on the dips, bw+80 is no joke.
-Jordan
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03-15-2010, 04:55 PM #121
- Join Date: Jan 2005
- Location: Alabama, United States
- Age: 35
- Posts: 1,633
- Rep Power: 498
www.naturalbodybuildingevents.com --------- www.naturalbodybuildingradio.com
www.biolayne.com -------- www.3dmusclejourney.com
"I will not flinch in the face of sacrifice, hesitate in the presence of adversity, negotiate at the table of the enemy, ponder at the pool of popularity, or meander in a maze of mediocrity. I won't give up shut up, let up, or slow up"
"In preparing elite training programs we will not underestimate the adaptive abilities of the human body"
Team Norton 2010
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03-15-2010, 05:05 PM #122
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03-15-2010, 05:09 PM #123
- Join Date: Jan 2005
- Location: Alabama, United States
- Age: 35
- Posts: 1,633
- Rep Power: 498
www.naturalbodybuildingevents.com --------- www.naturalbodybuildingradio.com
www.biolayne.com -------- www.3dmusclejourney.com
"I will not flinch in the face of sacrifice, hesitate in the presence of adversity, negotiate at the table of the enemy, ponder at the pool of popularity, or meander in a maze of mediocrity. I won't give up shut up, let up, or slow up"
"In preparing elite training programs we will not underestimate the adaptive abilities of the human body"
Team Norton 2010
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03-15-2010, 05:24 PM #124
- Join Date: Feb 2008
- Location: Orlando, Florida, United States
- Age: 36
- Posts: 6,774
- Rep Power: 8538
Ha...its like the exact opposite with me...have a buddy who has an 02' mustang GT and another friend who has the Hemi-charger..dont remember the year..they would always ride on me when they spanked me at the 1/4 mile track when i had my 99' 4 cyl...i think i would give the charger a run now and pretty sure i could beat the GT..hopefully we run them soon. i timed the 0-60 at 6.5 seconds..not bad for the weight and the fact that its auto..i just wanna keep this car looking nice tho..cruise around and not beat it up
and i think IOMS since im not sure what SAWOMS stands for lol
edit: nevermind...still cant hang with the hemi..dont know what i was thinking lol..and itll be close with my buddies GT..depends who gets the jump off the lineLast edited by UCFBuilder; 03-15-2010 at 05:26 PM.
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03-15-2010, 07:12 PM #125
- Join Date: Jan 2005
- Location: Alabama, United States
- Age: 35
- Posts: 1,633
- Rep Power: 498
Shortly after workout onset muscle soreness, I just coined it, haha.
Yeah, to my knowledge the hemi charger is around 350-365hp, and I want to say a GT Mustang is like 280hp, but there are variations from year models, modifications, etc... You know all that. Why not at least buy a cold air intake? It'll keep your car running happier, better gas mileage, and 10-15hp.www.naturalbodybuildingevents.com --------- www.naturalbodybuildingradio.com
www.biolayne.com -------- www.3dmusclejourney.com
"I will not flinch in the face of sacrifice, hesitate in the presence of adversity, negotiate at the table of the enemy, ponder at the pool of popularity, or meander in a maze of mediocrity. I won't give up shut up, let up, or slow up"
"In preparing elite training programs we will not underestimate the adaptive abilities of the human body"
Team Norton 2010
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03-16-2010, 05:24 AM #126
- Join Date: Feb 2008
- Location: Orlando, Florida, United States
- Age: 36
- Posts: 6,774
- Rep Power: 8538
gotcha..i was trying to figure it out for like 10 mins and it just wasnt coming too me lol
and i thought about it but i dont know yet..i doubt a cai will give me that much power..maybe like 5 to the crank tops...ive just had one too many friends hydrolock their car cause of a cai..only 1 friend but thats too many for me lol...his car was lowered and he drove fast through a huge puddle like an idiot but still scares the hell out of me
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03-16-2010, 08:24 PM #127
- Join Date: Feb 2008
- Location: Orlando, Florida, United States
- Age: 36
- Posts: 6,774
- Rep Power: 8538
Day 36
Legs
BB Back Squat
1 135X5
2 225X5
3 315X5
4 365X3 1/2---lost another rep here
BB Lunges
1 95X12
2 135X12
3 235X8---lost 2 reps
Inner thigh machine
1 140X12
2 170X12
3 205X11---PR
Hip abducter machine
1 130X12
2 150X12
3 160X12
Leg extension--holding 10,11, and 12th rep for 5, 8 and 12 sec.
1 50X12
2 65X12
3 90X120--PR--last week the weight was heavier cause it was differnt machine at a different gym..its a PR from the last time i used this machine
Seated Calve raise
1 1 Plate, 25X5
2 2 Plates, 25X5
3 3 Plates, 25X5
4 5 PlatesX5
Seated leg curl
1 35X12
2 55X12
3 80X12--PR
Strength: Blah..looks like last week wasnt a fluke...i dropped the weight 10 pounds on squats and still wasnt able to hit even 4..and i lost 2 reps of my heaviest set of lunges...looks like next week im gonna have to drop the last set of squats to 345 and last set of lunges to 220 to see if i can get all the reps..hit Pr's on the accessory machines tho so i guess thats a positive
Supps: Same
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03-16-2010, 08:25 PM #128
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03-17-2010, 06:48 AM #129
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03-17-2010, 07:23 AM #130
- Join Date: Jan 2005
- Location: Alabama, United States
- Age: 35
- Posts: 1,633
- Rep Power: 498
www.naturalbodybuildingevents.com --------- www.naturalbodybuildingradio.com
www.biolayne.com -------- www.3dmusclejourney.com
"I will not flinch in the face of sacrifice, hesitate in the presence of adversity, negotiate at the table of the enemy, ponder at the pool of popularity, or meander in a maze of mediocrity. I won't give up shut up, let up, or slow up"
"In preparing elite training programs we will not underestimate the adaptive abilities of the human body"
Team Norton 2010
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03-17-2010, 03:23 PM #131
- Join Date: Feb 2008
- Location: Orlando, Florida, United States
- Age: 36
- Posts: 6,774
- Rep Power: 8538
Day 37
did abs today..and a grueling 25 min session of HIIT on the stairmaster...every week i try and up the speed of the machine and today i thought i was gonna pass out on that damn thing..felt good afterward tho
also did 1 of my 20 minute low intensity cardio sessions last night so ill do the other one on friday night and then my normal HIIT on sunday
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03-17-2010, 03:25 PM #132
- Join Date: Feb 2005
- Location: Pittsburgh, Pennsylvania, United States
- Age: 41
- Posts: 10,202
- Rep Power: 0
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03-17-2010, 09:55 PM #133
- Join Date: Feb 2008
- Location: Orlando, Florida, United States
- Age: 36
- Posts: 6,774
- Rep Power: 8538
Thanks..it was a decent leg day..and i think one of the reasons why i couldnt lift as much was because i was lifting with a partner...on leg days i like to take my time..i mean like 5-10 minuted rest in between my heavy sets to really get my mind into it..and yesterday with my partner i felt rushed and was only taking a couple mins of rest..mind wasn't fully focused yet..so what im gonna do next week is take my time again and see how 315 feels..then decide how heavy to go from there...no more rushing leg days for me again
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03-18-2010, 04:54 PM #134
- Join Date: Feb 2008
- Location: Orlando, Florida, United States
- Age: 36
- Posts: 6,774
- Rep Power: 8538
Day 37
Chest/Arms hyper
Incline DB
1 50X12
2 60X12
3 95X8---PR
Flat DB press
1 65X12
2 95X10--PR
Incline Db Flies
1 20X12
2 25X12
Incline Curls
1 20X12
2 25X12
3 30X8
Weighted Dips--standing straight to emphasize triceps
1 BW+25X12
2 BW+35X12
3 BW+50X10--PR
Hammer curl Machine
1 45X12
2 65X12
3 70X9
Skullcrushers
1 50X12
2 70X12
3 80X11
DB Curls--ss--Rope pulldown
1 20X12----50X12
2 25X12----60X12
3 30X8-----80X10
Strength: Awesome...not hitting my usual numbers on my leg day motivated the hell out of me today..hit PR's on incline and flat and on dips..this workout really got my spirit up..not that it was down..but it helps..especially in prep...to continue and make PR's
Supps: Same
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03-18-2010, 05:00 PM #135
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03-18-2010, 05:05 PM #136
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03-18-2010, 05:09 PM #137
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03-19-2010, 01:22 AM #138
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03-19-2010, 02:11 AM #139
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03-19-2010, 10:05 AM #140
- Join Date: Feb 2008
- Location: Orlando, Florida, United States
- Age: 36
- Posts: 6,774
- Rep Power: 8538
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03-19-2010, 03:29 PM #141
- Join Date: Feb 2008
- Location: Orlando, Florida, United States
- Age: 36
- Posts: 6,774
- Rep Power: 8538
Day 38
Shoulders hyper
DB Shrugs--holdiung each rep for 2 seconds at the top
1 80X12
2 90X12
3 120X12
Up-right rows
1 65X12
2 85X12
3 95X12--PR
DB Shoulder Press
1 40X12
2 50X12
3 75X10--one less rep but not worried cause i did this exercise 3rd when i normally do it first..so getting only one less is actually pretty good
Rear-delt with pec dec machine
1 50X12
2 75X12
3 135X12
DB side raise
1 20X12
2 30X12
3 35X12--DS--20X12--awesome burn
Face pulls
1 30X12
2 40X12
3 45X10
Strength: Felt really good today..hit a PR on the up-right rows so ill be moving to 100 next week..everything else i pretty much maintained the same strength so im more than satisfies with todays workout...shoulders got an amazing pump
Supps: Same
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03-20-2010, 03:28 PM #142
- Join Date: Feb 2008
- Location: Orlando, Florida, United States
- Age: 36
- Posts: 6,774
- Rep Power: 8538
Day 39
Back hyper, calves, hamstrings, abs
Machine Pullovers
1 90X12
2 140X12
3 160X12
BB Rows
1 95X12
2 135X12
3 145X12
Close-grip Pulldowns
1 75X12
2 100X12
3 125X11
T-bar rows---lowered the weight a bit on my last set cause the last few reps last week were cheated so i wanted to really squeeze and feel every rep
1 1 PlateX12
2 2 PlatesX12
3 2 Plates, 10X12
Pullups---decided to add some weight this week..so i put 5 pounds on the belt and aimed for a total of 15 rep between 3 sets
1 BW+5X5
2 BW+5X5
3 BW+5X5--will add a 2.5 next week
Seated calve raise
1 1 PlateX12
2 2 PlatesX12
3 3 Plates, 25X12
Prone leg curl
1 35X12
2 55X12
3 80X12--DS--35X12
Strength: Pretty good..no PR's but maintained strength on every exercise and got an amazing pump...good overall workout
Supps: Same
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03-21-2010, 12:12 PM #143
- Join Date: Feb 2008
- Location: Orlando, Florida, United States
- Age: 36
- Posts: 6,774
- Rep Power: 8538
Some more changes today from layne
dropping 5 more grams of carbs..and dropping 5g of fat
adding another low-intensity session and upping all 3 low-intensity sessions by 10 min for a total of 30 mins each...so thats 5 cardio sessions a week now..2 HIIT.. 3 Low-intensity
since its the end of the week and i want to get everything in as soon as possible..ill do my HIIT when i normally do in about 2 hours..then come back an hour later and do the low-intensity
but starting monday ill be doing this:
Monday night: 1st low-intensity
Wednesday: HIIT
Thursday night: 2nd low-intensity
Friday night: 3rd low-intensity
Sunday: HIIT
Shiit is starting to get intense
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03-21-2010, 10:08 PM #144
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03-22-2010, 03:28 PM #145
- Join Date: Feb 2008
- Location: Orlando, Florida, United States
- Age: 36
- Posts: 6,774
- Rep Power: 8538
Day 41
Upper power
BB Bench press
1 135X5
2 185X5
3 225X5
4 260X4 (5 with spot)-still coldnt get that 5th rep all the way up on my own
BB Shoulder press
1 95X5
2 135X5
3 145X5
4 165X3---will be going down to 160 next week to hit all 5
BB Shrugs
1 135X5
2 225X5
3 275X5
4 315X5
5 340X5
Smith-machine floor press
1 135X5
2 185X5
3 225X5
4 285X5--PR--went up by 10 pounds and still got all 5 reps..really happy about this
Dips--leaning forward to emphasize chest
1 BW+45X5
2 BW+70X5
3 BW+80X5
4 BW+90X5--PR--another 10 pound gain
Strength: Awesome...hit 2 PR's and basically maintained strength on everything else..my upper body is fairing well so far in the strength department which im sure is helping me keep my size..just gotta focus a little harder tomorrow so my squats dont drop anymore
Supps: Same
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03-23-2010, 01:40 AM #146
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03-23-2010, 05:23 AM #147
- Join Date: Feb 2008
- Location: Orlando, Florida, United States
- Age: 36
- Posts: 6,774
- Rep Power: 8538
the stairmaster by far..the bike is pretty intense..but i feel the stairmaster hitting my glute and hamstrings more than anything plus for my HIIt intervals i have to go as fast as the machine is going or i fall off LOL..and that thing goes damn fast..im almost at the highest setting right now on my 15 second all out part of the interval..on the bike the level of intensity depends on how fast im willing to pedal..and seeing as how my energy is getting lower and lower i know i wont want to pedal as fast i can..
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03-23-2010, 12:25 PM #148
- Join Date: Feb 2008
- Location: Orlando, Florida, United States
- Age: 36
- Posts: 6,774
- Rep Power: 8538
Some more changes today...5g fat reduction of both low and high days...25g carb reduction on high day only..and an extra 10 mins added to all 3 LI cardio sessions for a total of 40 mins each...layne is really moving things along now..will post pics when im 13 and 10 week out..so 3 more weeks basically
Last edited by UCFBuilder; 03-23-2010 at 12:29 PM.
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03-23-2010, 12:39 PM #149
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03-23-2010, 05:46 PM #150
- Join Date: Feb 2008
- Location: Orlando, Florida, United States
- Age: 36
- Posts: 6,774
- Rep Power: 8538
Day 42
Legs, abs
BB Squats
1 135X5
2 225X5
3 315X5
4 350X5---really glad i got this today..will explain why at the end
Lunges
1 95X12
2 135X12
3 225X12--lowered the weight 10 pounds but at least i got all 12 and got an amazing leg pump
Inner thigh machine
1 140X12
2 170x12
3 205X11
Leg extensions--holding the 10th,11th, and 12th rep for 5, 8, and 12 seconds
1 50X12
2 65X12
3 95X12--PR
Hip abducter machine
1 130X12
2 150X12
3 160X12
Seated calve raise
1 1 Plate, 25X5
2 2 Plates, 25X5
3 3 Plates, 25X5
4 4 Plates, 25X5
Seated leg curl
1 35X12
2 55X12
3 85X12--PR
Strength: Awesome leg day..really needed this to go well today because after the last two leg days where i wasnt able to my hit numbers..my mind was trashed as far as leg day was concerned..lowered the squats to 350 and hit all 5..so ill try and slowly creep up again now..i took my time like i normally do plus i went back to the stance i prefer which was feet facing forward and a little narrower than shoulder width.instead what people were telling me to do cause they thought it would make me stronger..which was feet pointed out and a little wider than shoulder width..it just wasnt working for me
Supps: sameLast edited by UCFBuilder; 03-23-2010 at 05:51 PM.
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