[quote]spar4tee wrote:
you been taking dat dere super soldier serum?[/quote]
Lol.
Dat creatine. Humapro.
Damn man great mix of size and leanness right now, nice work
[quote]bigmac73nh wrote:
Damn man great mix of size and leanness right now, nice work[/quote]
Thanks bro…getting there!
fffuuuuuarrr
Loving the quizzical look on your face too lol.
[quote]Jab1 wrote:
fffuuuuuarrr
Loving the quizzical look on your face too lol.[/quote]
Lol…ya, it’s a great look.
Legs and arms have always been good imo, but your chest is filling out like crazy, good shit evan
[quote]Achilles of war wrote:
Legs and arms have always been good imo, but your chest is filling out like crazy, good shit evan[/quote]
Thanks Achilles!
5.11.12
Cardio/Abs
Decline Straight Leg Raise/Swiss Ball Roll-Outs
15/8
15/8
15/8
Decline Situp w/DB
10 lb x 8 LR
10 lb x 8 LR
10 lb x 8 LR
Standing Rope Crunch (short rest)
6 x 8-12 (5 sets)
6 x 25
6 x 10 LR to 8 x 6
Agile 8 warmup, plus other mobility drills
3 x 40 yard sprints
2 x 60 yard shuttles
Sled Pushes
2 x 20 seconds all out/1 min/30 seconds active rest
2 x 15 seconds/same
4 x 10 seconds/30-45 seconds rest
Solid cardio/abs. Definitely am getting much leaner.
My buddy and I have been going down to the football team’s practice field where they have a bunch of 1-man sleds and we are pushing those for 10-25 second intervals. It’s pretty brutal. I’ve done car pushes before and these are definitely tougher. Was pretty toasted after these.
5.12.12
Arms/Calves/Cardio
Leg Press Toe Push
2 pps x 60 sec
4 pps x 60
1 pps x 2x60 sec
Incline Bench Press (my buddy was doing it so I thought I’d play around)
Worked up to 275 x 5 (easy)
Palms Forward DB Curls into Hammers w/3 second eccentric/Machine Preachers
27.5 x 6, 6/70 x 6
30 x 6, 6/70 x 6 (2 of these sets)
Standing EZ Bar Curls (heavy)/Single Arm DB Preachers w/twist stretch
75 + bar x 8/20 x 8 LR
105 + bar x 8/20 x 8 LR
75 + bar x 8/20 x 8 LR
Cross Bodies
35 x 8-4 x 2
Rope Pushdowns w/flex at bottom, 30 seconds rest
#4 x 4x15, #3 x 15
Close Grip EZ Press to nose w/3 second eccentric
Warmup
60 + bar x 12
90+ bar x 10
100 + bar x 8
Seated OH Rope Extension w/deep stretch on every rep
3 x 25 (ouch)
30 minutes steady state + posing
Awesome arm session. Pump was nasty and arms looked huge today. Took some progress pics and will post in a bit.
Allright, here are some full body update pics. I’m petty happy with where I’m at. Bodyweight is 218.
Back:
Here are some progress pics. I’m happy with where I’m at right now and think that I’m making improvements slowly, but surely on my arms and overall upper body thickness.
Put my buddies through a mountain dog shoulder day and they were dying, but I also did abs with them.
4 supersets:
Decline Hip Thrusts x 10/Decline Straight Leg Raise x 10
4 times
Swiss Ball Rope Crunch
4 x 8-12
Counting the days till graduation at this point, being done with finals and work.
When are you graduating man? I have my last exam on Thursday and my University career is over, your going off to law school though right?
Looking great in those shots, that’s my kinda off-season. Might start stealing some of your ab training.
[quote]jake_j_m wrote:
When are you graduating man? I have my last exam on Thursday and my University career is over, your going off to law school though right?
Looking great in those shots, that’s my kinda off-season. Might start stealing some of your ab training.[/quote]
I graduate the 25th. Right now, we’re in exam period, but I’m done with all of mine. Exams end next Wednesday and then it’s just chillin for a week and a half till then. Yep, law school is in the future!
Thanks bro! I’m really pleased with my conditioning for being 218. Also, it seems that I’ve done a good job so far bringing up my weaker bodyparts.
[quote]ebomb5522 wrote:
[quote]jake_j_m wrote:
When are you graduating man? I have my last exam on Thursday and my University career is over, your going off to law school though right?
Looking great in those shots, that’s my kinda off-season. Might start stealing some of your ab training.[/quote]
I graduate the 25th. Right now, we’re in exam period, but I’m done with all of mine. Exams end next Wednesday and then it’s just chillin for a week and a half till then. Yep, law school is in the future!
Thanks bro! I’m really pleased with my conditioning for being 218. Also, it seems that I’ve done a good job so far bringing up my weaker bodyparts.
[/quote]
sounds like life is on track, awesome.
[quote]jake_j_m wrote:
[quote]ebomb5522 wrote:
[quote]jake_j_m wrote:
When are you graduating man? I have my last exam on Thursday and my University career is over, your going off to law school though right?
Looking great in those shots, that’s my kinda off-season. Might start stealing some of your ab training.[/quote]
I graduate the 25th. Right now, we’re in exam period, but I’m done with all of mine. Exams end next Wednesday and then it’s just chillin for a week and a half till then. Yep, law school is in the future!
Thanks bro! I’m really pleased with my conditioning for being 218. Also, it seems that I’ve done a good job so far bringing up my weaker bodyparts.
[/quote]
sounds like life is on track, awesome. [/quote]
Haha, ya man, right now it’s going very well.
5.14.12
LEGS!
Barbell RDL
135 x 10
225 x 10
315 x 10
Work Sets:
385 x 10
405 x 10
385 x 10
405 x 10
Leg Press: Feet high, toes slightly out (3 second eccentric, no lockout)
1 pps x 10
2 pps x 10
3 pps x 10
4 pps x 10
5 pps x 10
6 pps x 10
8 pps x 10
11 pps x 10
Work sets:
11 pps x 8, 8, 8, 8
Back Squats: slightly wider than shoulder, toes out (to parallel, 3 second eccentric, no lockout until last set)
135 x 6
225 x 6
315 x 6
405 x 6
455 x 6 (lockout on last few)
Machine Leg Press (rock bottom, rest-paused, no lockout)
4 x 12
Sled Pushes
6 x 25-30 yards with 40-50 seconds rest between each…dead.
Leg destruction today.
The heavy RDLs to start were nice. Used 45s, good form, and very deliberate pull.
Leg press was awesome today…too bad I had to use the school one and couldn’t put enough weight on lol. I literally had two guys on each side making sure the plates wouldn’t fall off and stuck 2 100 lb DBs on top + a 45 lb plate lodged between them. This was one of those ‘don’t try this at home’ kinda things. 4x8 with this weight felt awesome though.
Back squats felt nice. 455 was heavy with the 3 second eccentric, but I powered through it and it crushed my quads. The machine press was ridiculous and actually on my first set, or I should say, my first attempt, both of my legs cramped up like crazy and I got out, collapsed, and had my partner stretch me. Was fine after that and crushed it.
We decided to get a little crazy after and do some cardio sled pushes for a finisher. Amazing.
What did you weigh at the contest?
Rear double bicep looking really solid. Nice work.