Closed Thread
Page 1 of 266 1 2 3 11 51 101 ... LastLast
Results 1 to 30 of 7964
  1. #1
    The Physique Architect str8flexed's Avatar
    Join Date: Oct 2001
    Location: Florida, United States
    Age: 40
    Posts: 32,936
    Rep Power: 72780
    str8flexed has much to be proud of. One of the best! (+20000) str8flexed has much to be proud of. One of the best! (+20000) str8flexed has much to be proud of. One of the best! (+20000) str8flexed has much to be proud of. One of the best! (+20000) str8flexed has much to be proud of. One of the best! (+20000) str8flexed has much to be proud of. One of the best! (+20000) str8flexed has much to be proud of. One of the best! (+20000) str8flexed has much to be proud of. One of the best! (+20000) str8flexed has much to be proud of. One of the best! (+20000) str8flexed has much to be proud of. One of the best! (+20000) str8flexed has much to be proud of. One of the best! (+20000)
    str8flexed is offline

    Layne Norton's Journey to the Natural Pro Stage

    Now that I have achieved my goal of turning pro as a natural bodybuilder, it's time to take 2 years off and improve my weakpoints so I can actually place well in a pro contest. I have enlisted Gene's help yet again in designing a program. I will be using a russian squat cycle to start off and once I achieve my strength goals (see below) I will switch over to a more pure hypertrophy regime.

    goals
    -squat 500X3
    -deadlift 600+
    -stay healthy
    -increase back width/thickness
    -stay under 11% bodyfat
    -reach 235 lbs at 11% bodyfat

    Current macro breakdowns are

    leg days: 250/450/60
    upper body: 250/350/60
    cardio: 250/250/50

    obviously these seem low for bulking but for right now I'm holding a **** ton of water due to the post contest rebound (my abs don't even look like i dieted lol) so I'm sticking with this until I hit a steady state. As of now I'm weighing in at 198 lbs so I know all of it is water, I'll just wait til i get it flushed out and my weight stabalizes & then I will do calipers and adjust my macros.

    The time is now.

    -Layne "Army of Me... It lives in us all!"

  2. #2
    Iron Snowflake W8isGR8's Avatar
    Join Date: Jun 2005
    Posts: 25,008
    Rep Power: 60191
    W8isGR8 has much to be proud of. One of the best! (+20000) W8isGR8 has much to be proud of. One of the best! (+20000) W8isGR8 has much to be proud of. One of the best! (+20000) W8isGR8 has much to be proud of. One of the best! (+20000) W8isGR8 has much to be proud of. One of the best! (+20000) W8isGR8 has much to be proud of. One of the best! (+20000) W8isGR8 has much to be proud of. One of the best! (+20000) W8isGR8 has much to be proud of. One of the best! (+20000) W8isGR8 has much to be proud of. One of the best! (+20000) W8isGR8 has much to be proud of. One of the best! (+20000) W8isGR8 has much to be proud of. One of the best! (+20000)
    W8isGR8 is offline

    Thumbs up

    Do the damn thing!
    I don't know either lol

  3. #3
    The Giant Killer ShreddedShruggin's Avatar
    Join Date: Jul 2005
    Posts: 4,955
    Rep Power: 2817
    ShreddedShruggin is a glorious beacon of knowledge. (+2500) ShreddedShruggin is a glorious beacon of knowledge. (+2500) ShreddedShruggin is a glorious beacon of knowledge. (+2500) ShreddedShruggin is a glorious beacon of knowledge. (+2500) ShreddedShruggin is a glorious beacon of knowledge. (+2500) ShreddedShruggin is a glorious beacon of knowledge. (+2500) ShreddedShruggin is a glorious beacon of knowledge. (+2500) ShreddedShruggin is a glorious beacon of knowledge. (+2500) ShreddedShruggin is a glorious beacon of knowledge. (+2500) ShreddedShruggin is a glorious beacon of knowledge. (+2500) ShreddedShruggin is a glorious beacon of knowledge. (+2500)
    ShreddedShruggin is offline
    In before this thread gets too crowded!

    -Grimface

  4. #4
    The Physique Architect str8flexed's Avatar
    Join Date: Oct 2001
    Location: Florida, United States
    Age: 40
    Posts: 32,936
    Rep Power: 72780
    str8flexed has much to be proud of. One of the best! (+20000) str8flexed has much to be proud of. One of the best! (+20000) str8flexed has much to be proud of. One of the best! (+20000) str8flexed has much to be proud of. One of the best! (+20000) str8flexed has much to be proud of. One of the best! (+20000) str8flexed has much to be proud of. One of the best! (+20000) str8flexed has much to be proud of. One of the best! (+20000) str8flexed has much to be proud of. One of the best! (+20000) str8flexed has much to be proud of. One of the best! (+20000) str8flexed has much to be proud of. One of the best! (+20000) str8flexed has much to be proud of. One of the best! (+20000)
    str8flexed is offline
    started my russian squat routine today

    first workout of the week (3 squat workouts per week)

    speed box squats (45-90 secs rest between each set)
    10 sets of 3 with 275

    leg extensions
    2 sets of 6 with the whole stack (285) + 15
    2 sets of 8 with the whole stack +5
    2 sets of 10 with 270

    glut ham raises
    3 sets of 5 with bodyweight + 20 lbs

    lying leg curl
    2 sets of 7 with 210 lbs

    single leg curls
    2 sets of 9 with whole stack + 10 lbs

    leg adductor machine
    20 super slow reps with stack

    standing calf raises
    2 sets of 7 reps with 375 lbs
    2 sets of 8 reps with 365 lbs
    1 set of 9 reps with 355 lbs

    seated calf raise
    2 sets of 6 with 270 lbs
    1 set of 7 with 255 lbs
    1 set of 8 with 240 lbs
    1 set of 10 with 225 lbs

    -Layne

  5. #5
    The Pride of Pakistan khocha's Avatar
    Join Date: Sep 2004
    Age: 34
    Posts: 1,327
    Rep Power: 345
    khocha will become famous soon enough. (+50) khocha will become famous soon enough. (+50) khocha will become famous soon enough. (+50) khocha will become famous soon enough. (+50) khocha will become famous soon enough. (+50) khocha will become famous soon enough. (+50) khocha will become famous soon enough. (+50) khocha will become famous soon enough. (+50) khocha will become famous soon enough. (+50) khocha will become famous soon enough. (+50) khocha will become famous soon enough. (+50)
    khocha is offline
    best of luck layne, i will be following this thread for sure!

  6. #6
    Registered User kkeane's Avatar
    Join Date: May 2006
    Age: 36
    Posts: 73
    Rep Power: 202
    kkeane has no reputation, good or bad yet. (0) kkeane has no reputation, good or bad yet. (0)
    kkeane is offline
    looking forward to this... it will be awesome to see how someone who really knows what he is doing progresses.
    carb cycling and loving it so far. the cut to single digit bf continues.

  7. #7
    LBD Tyrbolift's Avatar
    Join Date: May 2005
    Location: Phoenix, Arizona, United States
    Posts: 35,504
    Rep Power: 103131
    Tyrbolift has a reputation beyond repute. Second best rank possible! (+100000) Tyrbolift has a reputation beyond repute. Second best rank possible! (+100000) Tyrbolift has a reputation beyond repute. Second best rank possible! (+100000) Tyrbolift has a reputation beyond repute. Second best rank possible! (+100000) Tyrbolift has a reputation beyond repute. Second best rank possible! (+100000) Tyrbolift has a reputation beyond repute. Second best rank possible! (+100000) Tyrbolift has a reputation beyond repute. Second best rank possible! (+100000) Tyrbolift has a reputation beyond repute. Second best rank possible! (+100000) Tyrbolift has a reputation beyond repute. Second best rank possible! (+100000) Tyrbolift has a reputation beyond repute. Second best rank possible! (+100000) Tyrbolift has a reputation beyond repute. Second best rank possible! (+100000)
    Tyrbolift is offline
    Not a lot of volume, there, but who am I to criticize...
    Time To Re-Schedule

  8. #8
    Bigger than Darklight The Real Deal's Avatar
    Join Date: Jun 2005
    Location: NYC
    Age: 37
    Posts: 4,831
    Rep Power: 2631
    The Real Deal is just really nice. (+1000) The Real Deal is just really nice. (+1000) The Real Deal is just really nice. (+1000) The Real Deal is just really nice. (+1000) The Real Deal is just really nice. (+1000) The Real Deal is just really nice. (+1000) The Real Deal is just really nice. (+1000) The Real Deal is just really nice. (+1000) The Real Deal is just really nice. (+1000) The Real Deal is just really nice. (+1000) The Real Deal is just really nice. (+1000)
    The Real Deal is offline
    good luck, very interested to see the progress.

  9. #9
    You only live once lefty the clown's Avatar
    Join Date: May 2005
    Location: Jacksonville, FL
    Age: 37
    Posts: 417
    Rep Power: 282
    lefty the clown will become famous soon enough. (+50) lefty the clown will become famous soon enough. (+50) lefty the clown will become famous soon enough. (+50) lefty the clown will become famous soon enough. (+50) lefty the clown will become famous soon enough. (+50) lefty the clown will become famous soon enough. (+50) lefty the clown will become famous soon enough. (+50) lefty the clown will become famous soon enough. (+50) lefty the clown will become famous soon enough. (+50) lefty the clown will become famous soon enough. (+50) lefty the clown will become famous soon enough. (+50)
    lefty the clown is offline
    i'm subscribed.
    "Time is what we want most, but what we use worst." William Penn

  10. #10
    Home Alone Bignbuff's Avatar
    Join Date: Aug 2002
    Location: United States
    Posts: 21,298
    Rep Power: 65260
    Bignbuff has much to be proud of. One of the best! (+20000) Bignbuff has much to be proud of. One of the best! (+20000) Bignbuff has much to be proud of. One of the best! (+20000) Bignbuff has much to be proud of. One of the best! (+20000) Bignbuff has much to be proud of. One of the best! (+20000) Bignbuff has much to be proud of. One of the best! (+20000) Bignbuff has much to be proud of. One of the best! (+20000) Bignbuff has much to be proud of. One of the best! (+20000) Bignbuff has much to be proud of. One of the best! (+20000) Bignbuff has much to be proud of. One of the best! (+20000) Bignbuff has much to be proud of. One of the best! (+20000)
    Bignbuff is offline

    Thumbs up

    This is awesome, Layne! I was just actually going to PM you the other day to see what you were doing training-wise now that you have accomplished your goal.

    I really look forward to reading this.

  11. #11
    USPlabs dexterium's Avatar
    Join Date: Apr 2005
    Location: Canada
    Age: 35
    Posts: 5,739
    Rep Power: 4008
    dexterium is a glorious beacon of knowledge. (+2500) dexterium is a glorious beacon of knowledge. (+2500) dexterium is a glorious beacon of knowledge. (+2500) dexterium is a glorious beacon of knowledge. (+2500) dexterium is a glorious beacon of knowledge. (+2500) dexterium is a glorious beacon of knowledge. (+2500) dexterium is a glorious beacon of knowledge. (+2500) dexterium is a glorious beacon of knowledge. (+2500) dexterium is a glorious beacon of knowledge. (+2500) dexterium is a glorious beacon of knowledge. (+2500) dexterium is a glorious beacon of knowledge. (+2500)
    dexterium is offline
    Layne you're goin all the way man.
    USPlabs Representative. Alpha Manlet.

    Deadlift: 525 lbs at 164 lb body weight. No straps. 3.2 x bw.
    Squat: 260 lbs x 15 reps to parallel at 164 body weight. No belt. No wraps.
    Dumbbell Bench Press: 100 lb dumbbells x 14 reps at 164 lb body weight.

  12. #12
    Basement Built Body BASEBOD's Avatar
    Join Date: May 2006
    Location: Deep UnderGround
    Posts: 26
    Rep Power: 0
    BASEBOD has no reputation, good or bad yet. (0) BASEBOD has no reputation, good or bad yet. (0) BASEBOD has no reputation, good or bad yet. (0) BASEBOD has no reputation, good or bad yet. (0) BASEBOD has no reputation, good or bad yet. (0) BASEBOD has no reputation, good or bad yet. (0) BASEBOD has no reputation, good or bad yet. (0) BASEBOD has no reputation, good or bad yet. (0) BASEBOD has no reputation, good or bad yet. (0)
    BASEBOD is offline

    Thumbs up

    I'm subscribed! I can't wait to see your progress. If this journal is anything like your last, it's going to be AWESOME!!
    There is no shortcut to winning and success.
    There is only getting started and sticking to it.
    So suck it up & Dig Deep!!

  13. #13
    Warrior4Christ Elijah_MB's Avatar
    Join Date: Jul 2005
    Location: United States
    Posts: 1,700
    Rep Power: 278
    Elijah_MB will become famous soon enough. (+50) Elijah_MB will become famous soon enough. (+50) Elijah_MB will become famous soon enough. (+50) Elijah_MB will become famous soon enough. (+50) Elijah_MB will become famous soon enough. (+50) Elijah_MB will become famous soon enough. (+50) Elijah_MB will become famous soon enough. (+50) Elijah_MB will become famous soon enough. (+50) Elijah_MB will become famous soon enough. (+50) Elijah_MB will become famous soon enough. (+50) Elijah_MB will become famous soon enough. (+50)
    Elijah_MB is offline
    sounds good man, looking forward to this...
    I can do all things through him who gives me strength.
    Philippians 4:13

    God is my strength, power, and only hope. Discipline, dedication, glory,...it's all from him and for him.

    Journal- http://forum.bodybuilding.com/showthread.php?p=12329850&posted=1#post12329850

    SNS "Focus-Matrix" Review: http://forum.bodybuilding.com/showthread.php?p=21731151#post21731151

  14. #14
    Banned King of the Misc's Avatar
    Join Date: Jan 2006
    Posts: 4,995
    Rep Power: 0
    King of the Misc is just really nice. (+1000) King of the Misc is just really nice. (+1000) King of the Misc is just really nice. (+1000) King of the Misc is just really nice. (+1000) King of the Misc is just really nice. (+1000) King of the Misc is just really nice. (+1000) King of the Misc is just really nice. (+1000) King of the Misc is just really nice. (+1000) King of the Misc is just really nice. (+1000) King of the Misc is just really nice. (+1000) King of the Misc is just really nice. (+1000)
    King of the Misc is offline
    i was wondering why you didn't have a journal before...good lcuk

  15. #15
    The Physique Architect str8flexed's Avatar
    Join Date: Oct 2001
    Location: Florida, United States
    Age: 40
    Posts: 32,936
    Rep Power: 72780
    str8flexed has much to be proud of. One of the best! (+20000) str8flexed has much to be proud of. One of the best! (+20000) str8flexed has much to be proud of. One of the best! (+20000) str8flexed has much to be proud of. One of the best! (+20000) str8flexed has much to be proud of. One of the best! (+20000) str8flexed has much to be proud of. One of the best! (+20000) str8flexed has much to be proud of. One of the best! (+20000) str8flexed has much to be proud of. One of the best! (+20000) str8flexed has much to be proud of. One of the best! (+20000) str8flexed has much to be proud of. One of the best! (+20000) str8flexed has much to be proud of. One of the best! (+20000)
    str8flexed is offline
    Originally Posted by Tyrbolift
    Not a lot of volume, there, but who am I to criticize...
    35 sets for legs... doing legs 3x per week

    mmmk?

  16. #16
    My Custom User Title waitlifter82's Avatar
    Join Date: Nov 2003
    Location: Tennessee
    Age: 40
    Posts: 7,046
    Rep Power: 1328
    waitlifter82 is just really nice. (+1000) waitlifter82 is just really nice. (+1000) waitlifter82 is just really nice. (+1000) waitlifter82 is just really nice. (+1000) waitlifter82 is just really nice. (+1000) waitlifter82 is just really nice. (+1000) waitlifter82 is just really nice. (+1000) waitlifter82 is just really nice. (+1000) waitlifter82 is just really nice. (+1000) waitlifter82 is just really nice. (+1000) waitlifter82 is just really nice. (+1000)
    waitlifter82 is offline

    Talking

    Originally Posted by str8flexed
    35 sets for legs... doing legs 3x per week

    mmmk?
    what's your point?
    You didn't hurt me
    Nothing can hurt me
    You didn't hurt me
    Nothing can stop me now

  17. #17
    The Physique Architect str8flexed's Avatar
    Join Date: Oct 2001
    Location: Florida, United States
    Age: 40
    Posts: 32,936
    Rep Power: 72780
    str8flexed has much to be proud of. One of the best! (+20000) str8flexed has much to be proud of. One of the best! (+20000) str8flexed has much to be proud of. One of the best! (+20000) str8flexed has much to be proud of. One of the best! (+20000) str8flexed has much to be proud of. One of the best! (+20000) str8flexed has much to be proud of. One of the best! (+20000) str8flexed has much to be proud of. One of the best! (+20000) str8flexed has much to be proud of. One of the best! (+20000) str8flexed has much to be proud of. One of the best! (+20000) str8flexed has much to be proud of. One of the best! (+20000) str8flexed has much to be proud of. One of the best! (+20000)
    str8flexed is offline
    Originally Posted by waitlifter82
    what's your point?
    he said "not alot of volume there"

    I disagreed



    Anyway today was just cardio

    I ended up walking around campus about 40 minutes doing various tasks.

    went to the gym tonight & did

    -ten 50 meter uphill sprints only resting as long as it took to walk back to the bottom of the hill

    -power clean cardio... 10 sets of 3 with 135 lbs resting 20 secs in between each set

    -12 minutes on the elliptical at grade 12 (15 is the max)

    abs
    -2 sets of 10 reps of hanging leg raises holding a 15 lb dumbbell in between my feet
    -2 sets of cable crunches with the stack for 15 reps, then the stack + 25 lbs for 12 reps
    -2 sets of 10 reps of hanging leg raises to the side

    -Layne "I'm back to put it in motion, i'm back to tell ya no lies!"

  18. #18
    Registered User brawny's Avatar
    Join Date: Jun 2006
    Age: 44
    Posts: 8
    Rep Power: 0
    brawny has a little shameless behaviour in the past. (-10) brawny has a little shameless behaviour in the past. (-10) brawny has a little shameless behaviour in the past. (-10) brawny has a little shameless behaviour in the past. (-10) brawny has a little shameless behaviour in the past. (-10) brawny has a little shameless behaviour in the past. (-10) brawny has a little shameless behaviour in the past. (-10) brawny has a little shameless behaviour in the past. (-10) brawny has a little shameless behaviour in the past. (-10) brawny has a little shameless behaviour in the past. (-10) brawny has a little shameless behaviour in the past. (-10)
    brawny is offline
    35 sets for legs, 3x per week? Do you honestly expect to grow from this?

  19. #19
    The Physique Architect str8flexed's Avatar
    Join Date: Oct 2001
    Location: Florida, United States
    Age: 40
    Posts: 32,936
    Rep Power: 72780
    str8flexed has much to be proud of. One of the best! (+20000) str8flexed has much to be proud of. One of the best! (+20000) str8flexed has much to be proud of. One of the best! (+20000) str8flexed has much to be proud of. One of the best! (+20000) str8flexed has much to be proud of. One of the best! (+20000) str8flexed has much to be proud of. One of the best! (+20000) str8flexed has much to be proud of. One of the best! (+20000) str8flexed has much to be proud of. One of the best! (+20000) str8flexed has much to be proud of. One of the best! (+20000) str8flexed has much to be proud of. One of the best! (+20000) str8flexed has much to be proud of. One of the best! (+20000)
    str8flexed is offline
    Originally Posted by brawny
    35 sets for legs, 3x per week? Do you honestly expect to grow from this?
    high volume is the only thing my legs have ever grown off of. The more i increased my volume the better I responded. I don't grow for **** off of regular routines. It was good enough to take me from chicken legs to getting my natural pro card.

    I have attached pictures to show you what I mean. The first 2 were taken after I had been following normal volume 1x per week training for years... years of busting my ass and got nothing. The next 3 are after the same period of time training with what most people consider "ridiculous" volume and everyone telling me I'd overtrain.

    Guess what... it worked.

    So yes... I expect them to grow quite well. Protein synthesis in response to a workout returns to baseline after 48 hours of rest... you might as well stimulate it again.

    -Layne
    Attached Images
    Last edited by str8flexed; 06-14-2006 at 08:56 PM.

  20. #20
    Registered User brawny's Avatar
    Join Date: Jun 2006
    Age: 44
    Posts: 8
    Rep Power: 0
    brawny has a little shameless behaviour in the past. (-10) brawny has a little shameless behaviour in the past. (-10) brawny has a little shameless behaviour in the past. (-10) brawny has a little shameless behaviour in the past. (-10) brawny has a little shameless behaviour in the past. (-10) brawny has a little shameless behaviour in the past. (-10) brawny has a little shameless behaviour in the past. (-10) brawny has a little shameless behaviour in the past. (-10) brawny has a little shameless behaviour in the past. (-10) brawny has a little shameless behaviour in the past. (-10) brawny has a little shameless behaviour in the past. (-10)
    brawny is offline
    I see what you mean about improvement. I'm impressed Layne. If you don't mind, could you post your current routine?

    Thank you.

  21. #21
    The Physique Architect str8flexed's Avatar
    Join Date: Oct 2001
    Location: Florida, United States
    Age: 40
    Posts: 32,936
    Rep Power: 72780
    str8flexed has much to be proud of. One of the best! (+20000) str8flexed has much to be proud of. One of the best! (+20000) str8flexed has much to be proud of. One of the best! (+20000) str8flexed has much to be proud of. One of the best! (+20000) str8flexed has much to be proud of. One of the best! (+20000) str8flexed has much to be proud of. One of the best! (+20000) str8flexed has much to be proud of. One of the best! (+20000) str8flexed has much to be proud of. One of the best! (+20000) str8flexed has much to be proud of. One of the best! (+20000) str8flexed has much to be proud of. One of the best! (+20000) str8flexed has much to be proud of. One of the best! (+20000)
    str8flexed is offline
    thank you... i'm actually in the process of finalizing it... don't worry it will all be posted in here. You can see my old routine here

    http://www.mindandmuscle.net/forum/i...=6277&hl=layne

  22. #22
    Sometimes I can be a dick jkeithc82's Avatar
    Join Date: May 2005
    Posts: 22,894
    Rep Power: 192602
    jkeithc82 has a reputation beyond repute. Second best rank possible! (+100000) jkeithc82 has a reputation beyond repute. Second best rank possible! (+100000) jkeithc82 has a reputation beyond repute. Second best rank possible! (+100000) jkeithc82 has a reputation beyond repute. Second best rank possible! (+100000) jkeithc82 has a reputation beyond repute. Second best rank possible! (+100000) jkeithc82 has a reputation beyond repute. Second best rank possible! (+100000) jkeithc82 has a reputation beyond repute. Second best rank possible! (+100000) jkeithc82 has a reputation beyond repute. Second best rank possible! (+100000) jkeithc82 has a reputation beyond repute. Second best rank possible! (+100000) jkeithc82 has a reputation beyond repute. Second best rank possible! (+100000) jkeithc82 has a reputation beyond repute. Second best rank possible! (+100000)
    jkeithc82 is offline
    Awesome Layne. I read your journals at M&M about 50 times, so I'll definately bookmark this one.
    Sinners in the hands of an angry Mod.

    Mod is a concept...by which, we measure, our pain.

  23. #23
    Registered User maffie2's Avatar
    Join Date: Nov 2005
    Posts: 1,110
    Rep Power: 294
    maffie2 will become famous soon enough. (+50) maffie2 will become famous soon enough. (+50) maffie2 will become famous soon enough. (+50) maffie2 will become famous soon enough. (+50) maffie2 will become famous soon enough. (+50) maffie2 will become famous soon enough. (+50) maffie2 will become famous soon enough. (+50) maffie2 will become famous soon enough. (+50) maffie2 will become famous soon enough. (+50) maffie2 will become famous soon enough. (+50) maffie2 will become famous soon enough. (+50)
    maffie2 is offline
    You've always helped me and answered my questions/doubts... I'll be following this!

  24. #24
    Basement Built Body BASEBOD's Avatar
    Join Date: May 2006
    Location: Deep UnderGround
    Posts: 26
    Rep Power: 0
    BASEBOD has no reputation, good or bad yet. (0) BASEBOD has no reputation, good or bad yet. (0) BASEBOD has no reputation, good or bad yet. (0) BASEBOD has no reputation, good or bad yet. (0) BASEBOD has no reputation, good or bad yet. (0) BASEBOD has no reputation, good or bad yet. (0) BASEBOD has no reputation, good or bad yet. (0) BASEBOD has no reputation, good or bad yet. (0) BASEBOD has no reputation, good or bad yet. (0)
    BASEBOD is offline

    Talking

    Originally Posted by str8flexed
    he said "not alot of volume there"

    I disagreed



    Anyway today was just cardio

    I ended up walking around campus about 40 minutes doing various tasks.

    went to the gym tonight & did

    -ten 50 meter uphill sprints only resting as long as it took to walk back to the bottom of the hill

    -power clean cardio... 10 sets of 3 with 135 lbs resting 20 secs in between each set

    -12 minutes on the elliptical at grade 12 (15 is the max)

    abs
    -2 sets of 10 reps of hanging leg raises holding a 15 lb dumbbell in between my feet
    -2 sets of cable crunches with the stack for 15 reps, then the stack + 25 lbs for 12 reps
    -2 sets of 10 reps of hanging leg raises to the side

    -Layne "I'm back to put it in motion, i'm back to tell ya no lies!"
    LMAO! Just cardio you say I don't know to many people who do power cleans for cardio, will they be included in every cardio session? What's with the ab training? I thought it was a waste of joules lol
    There is no shortcut to winning and success.
    There is only getting started and sticking to it.
    So suck it up & Dig Deep!!

  25. #25
    flex Magazine June 2008 spirit3530's Avatar
    Join Date: Jan 2005
    Posts: 19,830
    Rep Power: 49338
    spirit3530 has much to be proud of. One of the best! (+20000) spirit3530 has much to be proud of. One of the best! (+20000) spirit3530 has much to be proud of. One of the best! (+20000) spirit3530 has much to be proud of. One of the best! (+20000) spirit3530 has much to be proud of. One of the best! (+20000) spirit3530 has much to be proud of. One of the best! (+20000) spirit3530 has much to be proud of. One of the best! (+20000) spirit3530 has much to be proud of. One of the best! (+20000) spirit3530 has much to be proud of. One of the best! (+20000) spirit3530 has much to be proud of. One of the best! (+20000) spirit3530 has much to be proud of. One of the best! (+20000)
    spirit3530 is offline
    No Sh!t coach I'm in too.
    Cha Cha Cha

  26. #26
    Registered User CENTAUR's Avatar
    Join Date: Oct 2005
    Posts: 96
    Rep Power: 252
    CENTAUR is on a distinguished road. (+10) CENTAUR is on a distinguished road. (+10) CENTAUR is on a distinguished road. (+10) CENTAUR is on a distinguished road. (+10) CENTAUR is on a distinguished road. (+10) CENTAUR is on a distinguished road. (+10) CENTAUR is on a distinguished road. (+10) CENTAUR is on a distinguished road. (+10) CENTAUR is on a distinguished road. (+10) CENTAUR is on a distinguished road. (+10) CENTAUR is on a distinguished road. (+10)
    CENTAUR is offline
    Subscribed

    man u look vascular. Wats ur BF like in the 2002 pics like 4-5%? looks lower than tat

  27. #27
    buildin' BIG dubs..... V-shape's Avatar
    Join Date: Dec 2004
    Location: Bavaria, Germany
    Age: 39
    Posts: 89
    Rep Power: 226
    V-shape has no reputation, good or bad yet. (0) V-shape has no reputation, good or bad yet. (0) V-shape has no reputation, good or bad yet. (0) V-shape has no reputation, good or bad yet. (0) V-shape has no reputation, good or bad yet. (0) V-shape has no reputation, good or bad yet. (0) V-shape has no reputation, good or bad yet. (0) V-shape has no reputation, good or bad yet. (0) V-shape has no reputation, good or bad yet. (0) V-shape has no reputation, good or bad yet. (0) V-shape has no reputation, good or bad yet. (0)
    V-shape is offline
    Every journey begins with a small step....eeeeerrrrrr.....a 35 sets leg workout ;-)

    Looking forward to your log.


    O/T questions about your contest prep: Did you experience any insomnia during your final weeks? Also, how was your health doing during your prep - did you ever come down with a cold or even a flu (even though I know that this wouldn't really stop you from busting your ass in the gym:-))?


    -V-shape "like a tank he's coming!!!!"
    ''the meaning of life...is to give life a meaning!''

    ''Intensity is the key to success!''

  28. #28
    Registered User pali012's Avatar
    Join Date: Nov 2005
    Age: 36
    Posts: 625
    Rep Power: 1282
    pali012 is just really nice. (+1000) pali012 is just really nice. (+1000) pali012 is just really nice. (+1000) pali012 is just really nice. (+1000) pali012 is just really nice. (+1000) pali012 is just really nice. (+1000) pali012 is just really nice. (+1000) pali012 is just really nice. (+1000) pali012 is just really nice. (+1000) pali012 is just really nice. (+1000) pali012 is just really nice. (+1000)
    pali012 is offline
    looking forward to seeing you progress

  29. #29
    MONSTER! ukstrongman's Avatar
    Join Date: Aug 2005
    Posts: 6,034
    Rep Power: 2865
    ukstrongman is a glorious beacon of knowledge. (+2500) ukstrongman is a glorious beacon of knowledge. (+2500) ukstrongman is a glorious beacon of knowledge. (+2500) ukstrongman is a glorious beacon of knowledge. (+2500) ukstrongman is a glorious beacon of knowledge. (+2500) ukstrongman is a glorious beacon of knowledge. (+2500) ukstrongman is a glorious beacon of knowledge. (+2500) ukstrongman is a glorious beacon of knowledge. (+2500) ukstrongman is a glorious beacon of knowledge. (+2500) ukstrongman is a glorious beacon of knowledge. (+2500) ukstrongman is a glorious beacon of knowledge. (+2500)
    ukstrongman is offline

    Thumbs up

    i'm in here aswell. Journal looking good already.
    Volume wise, if it works for you, great! I know many people who grow off high volume.

    if you want any specific help for your squat/dead goals i'll be willing to help.
    Sam Parker
    First British lifter to total 1000kg raw
    420kg squat/260kg bench/340kg pull

  30. #30
    LBD Tyrbolift's Avatar
    Join Date: May 2005
    Location: Phoenix, Arizona, United States
    Posts: 35,504
    Rep Power: 103131
    Tyrbolift has a reputation beyond repute. Second best rank possible! (+100000) Tyrbolift has a reputation beyond repute. Second best rank possible! (+100000) Tyrbolift has a reputation beyond repute. Second best rank possible! (+100000) Tyrbolift has a reputation beyond repute. Second best rank possible! (+100000) Tyrbolift has a reputation beyond repute. Second best rank possible! (+100000) Tyrbolift has a reputation beyond repute. Second best rank possible! (+100000) Tyrbolift has a reputation beyond repute. Second best rank possible! (+100000) Tyrbolift has a reputation beyond repute. Second best rank possible! (+100000) Tyrbolift has a reputation beyond repute. Second best rank possible! (+100000) Tyrbolift has a reputation beyond repute. Second best rank possible! (+100000) Tyrbolift has a reputation beyond repute. Second best rank possible! (+100000)
    Tyrbolift is offline
    Originally Posted by str8flexed
    35 sets for legs... doing legs 3x per week

    mmmk?
    Yeah, my bad, sorry. I misread how it was laid out...

    Pretty good volume, actually...
    Last edited by Tyrbolift; 06-15-2006 at 06:52 AM.
    Time To Re-Schedule

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts