[quote]DeltaOne wrote:
…some jackass was taking his damn time in the hack, so everyting was power cleaned from the floor.
[/quote]
That’s so hot… I mean, good improvising
<3
November 10, 2010: Quads
- Squats
280x12
320x10
320x10
320x10
- Leg Press
520x12
520x12
520x12
- Lunges
110x30m
110x30m
- “Teardrop buster” leg extension
242x15
242x15
242x15
[quote]Nikki9591 wrote:
[quote]DeltaOne wrote:
…some jackass was taking his damn time in the hack, so everyting was power cleaned from the floor.
[/quote]
That’s so hot… I mean, good improvising
<3[/quote]
<3 x2
Yesterday’s training, no time to train today because the gym opened only for the morning and I didn’t got the memo.
November 11, 2010: Chest
- Incline Bench Press
220x12
260x8
280x3
- Low to High Cable Fly
110x12
157x10
165x8
- HS Incline Short ROM Neutral Grip
235x12/x8
235x12/x8
235x10/x8
- Pec Dec ( Fixed DBs only go to 100lbs )
220x10
220x10
… the weights on the machine are 5 kg plates, about 11 something lbs. So 20 plates x 11 = 220
Here’s the long promissed progress pics:
5’11
230 lbs
About 12-15% bodyfat
Arms: 18 inch
Quads: 29 inch
[photo]30558[/photo]
[photo]30559[/photo]
[photo]30561[/photo]
[photo]30560[/photo]
[photo]30562[/photo]
My cam batteries ran out before I could find the back shot but I’ll post it later.
November 13, 2010: Arms
- Barbell Curl
110x12
132x8
157x5
- Preacher Curl
132x6
132x6
- Alternating DB Curls
80sx12
80sx10
80sx10
- Crossbody Hammers
90sx10
90sx10
90sx10
- CGBP
200x10
220x8
242x6
- Incline Skullcrusher
157x8
157x8
- Power Pushdown
220x12
220x12
220x12
- Weighted Dips
110x6
110x6
110x6
November 16, 2010: Shoulders
- Military Press
110x20
132x10
157x8
176x6
- Lateral Raises
55x15
55x15
55x15
- Front Raises
45x20
55x15
75x10
- Reverse Cable Cross
45x15
45x15
45x15
- HS Shoulder press
132x15
132x15
Notes:
-
Keeping things as basic as possible with a good amount of volume.
-
I planned to film the MP’s but I had a major problem with the gym staff about the camera, so I won’t be taking my cam to the gym in a while. Good thing I won’t have to put up with that shit for too long.
November 17, 2010: Arms
- BB Curl
132x8
157x6
165x4
- Preacher Machine
145x6
145x6
145x6
- Alternating DB Curl
75x10
80x6
- Crossbody Hammers
80x8
80x8
-
CGBP
200x15
220x12
242x8
250x6 -
Weighted Dips
230+100x12
230+100x12
230+100x12
- Pushdowns
220x12
220x12
- Dip Machine Negatives
200x20
Weird stuff going on with my left leg and quad, so no extra-heavy work today.
- Squats
380x8
380x8
- Leg Press
600x10
600x10
600x10
600x11
- Lying Ham Curls
190x10
190x8
190x8
- Ham Raises/Ham Killers
BWx12
BWx12
- Stiff Legged Deads partials
280x12
300x8
320x6
I was just doing some dusting and found your log on page four; I genuinely expected to see it sitting right behind Alpha’s on page 1 with Nikki dry humping the shit our of your pictures…which by the way, aren’t bad for a Mexican.
I can dry hump quietly.
I think I commented the pics in your hub, Dahlin.
But still, awesome hammies…and quads…and taper…and…
[quote]Power GnP wrote:
I was just doing some dusting and found your log on page four; I genuinely expected to see it sitting right behind Alpha’s on page 1 with Nikki dry humping the shit our of your pictures…which by the way, aren’t bad for a Mexican.[/quote]
LOL! I’m not Mexican bro. I’m half Russian/ and half native-american.
I’m having kind of a forced deload this last days, med school is being a bitch and I got a lot of tests soon. Plus my knee is giving me a lot of trouble.
[quote]Nikki9591 wrote:
I can dry hump quietly.
I think I commented the pics in your hub, Dahlin.
But still, awesome hammies…and quads…and taper…and…
[/quote]
Thanks for the comments baby 
I hadn’t seen them until now.
<3
BTW, will you marry me ? gets down in one knee
While I’m having the chance to check TNation i might as well post some shit that inspire me.
Here’s two big figures that motivate the hell out of me to work my ass off in the gym:
Branch Warren, one strong motherfucker:
Arnold Schwarzenegger, cliche, yes, but I’m a huge fan of him since I was… dunno, born. What motivated me to start lifting after my olympic athlete aspiration ended was the movie Pumping Iron.
note: hit mute on the second video or have your ears raped by the freaking gay song.
If your knee’s bothering you, you shouldn’t be on one knee.
I’ll save you the trouble and say yes before you hurt yourself 
Good luck on the exams babe.
Do you get a couple weeks off after finals?
November 24, 2010: Conditioning
- Ran 1 miles to hill
- 10 hill sprints
- Ran ( limped ) 1 mile back
- Died
Been a while since I have posted conditioning work. Anyway, too freaked out to study, exams are tomorrow, soon I’ll be back to my regime of high-volume madness and finally, one more week and the fucking gym they are building a few block away from college will open up.
Oh yeah, I cursed Jim Wendler 100000 times today.
[quote]Nikki9591 wrote:
If your knee’s bothering you, you shouldn’t be on one knee.
I’ll save you the trouble and say yes before you hurt yourself
Good luck on the exams babe.
Do you get a couple weeks off after finals?[/quote]
Yeah I do get some weeks off after these exams if my grades are good. If not I’ll have to sweat my ass during December for some extra credits.
End of exams, End of deload week.
November 29, 2010: Chest
- Flat Bench Press
200x15 (warm-up)
220x12 (warm-up)
242x12
265x10
275x8
286x6
- Low-Incline Bench Press
265x10
265x10
265x10
265x10
- Flat Bench Flyes
60’sx10
60’sx10
60’sx10
- Weighted Dips
110x8
110x8
- Straigth Arm Pullovers
110x12x6 sets
During my deload week I had time to re-think about my training and I realized the basic stuff always worked better for me. My chest got thin and lacking thickness when I used machines and complex exercises. People have always build muscles using the basics, why should I be any different ? Anyways, benches for thickness ( a.k.a mass), flyes for width/stretch, dips for lower pec and pullovers for strecthing and ribcage expansion, since there’s not much chest involved I went high for sets. Call it myth or bullshit, but I believe in ribcage expansion.
You take my breath away in so many ways
Your workout is crazy, and I’m glad you finished your exams. I’m sure that takes a lot of stress off.
Delta Knowledge:
Stuff I’ve learned this year:
-
Basic stuff will always work. No matter how much science there are behind programs, or how complex programs are, the basics will still work.
-
Bulking is not an excuse to get fat. It’s inevitable to gain some bodyfat when bulking, but if one goes from 5% to 25% and don’t add a lot of muscle then he/she is doing it wrong.
-
If your upper body sucks and your lower body is strong and awesome, don’t be afraid to work your upper body more than once.
-
Overtraining will only happen if you keep thinking about it.
-
No compound movement is more important than another compound movement. Don’t value Deads over Squats, or MP’s over Bench. Do everything and grow strong.
-
Don’t think about the separate heads of the muscle, think about the muscle as one.
-
Raw strength is just as important to a bodybuilder as it is to a powerlifter.
-
You ego can kill you. Check it at the door. I never checked mine and got eventually got injuried.
-
Don’t always listen/read to everything like it is the ultimate truth, but always listen/read as much as you can. Information is a valuable, but you need to filter it. Otherwise you’ll end up confused and your training will suck.
-
No supplement will ever beat a good diet.
-
Rest and recovery should be one of the most important aspect of your training.
There was a lot more of this when I wrote it down at my log, but since it was too much I copied only the important stuff.
[quote]Nikki9591 wrote:
You take my breath away in so many ways
Your workout is crazy, and I’m glad you finished your exams. I’m sure that takes a lot of stress off.[/quote]
Seriously ? I was actually thinking it was pretty simple compared to what I used to do.
Thanks baby <3