Low day- Abs and Cardio… Weak sauce.
[quote]Akuma01 wrote:
**Arnold Flies- 10/50, 8/60, 8/70, 8/80
Tired, hungry, and huge desire to nerd out. No poetic justice tonight, folks =( [/quote]
What’s an Arnold Fly?
Also, I feel you on the nerding out. Last night I downloaded and installed diablo II and LOD, and beat the first difficulty between last night and today.
[quote]Blaze_108 wrote:
[quote]Akuma01 wrote:
**Arnold Flies- 10/50, 8/60, 8/70, 8/80
Tired, hungry, and huge desire to nerd out. No poetic justice tonight, folks =( [/quote]
What’s an Arnold Fly?
Also, I feel you on the nerding out. Last night I downloaded and installed diablo II and LOD, and beat the first difficulty between last night and today.[/quote]
Arnold fly is a form of Cable fly. I have several variation of cable flies that i do depending on what i see i need to do for that workout (most named exercises i use with a ** in front should be described on page 2)
Arnold flys are done with cables set to high. Stepping forward, so that your arms are pulled all the way back, Fly the weight, at about a 45degree angle in front of you, 0 being chin height/90 being your legs.
And i havent played D2 since i beat Hell mode. Lol War ftw.
Back N Bis
Lat Pulldown- 15/150, 12/190, 8/250, 6/250+45lb plate (i bumped a little too eagerly on this one)
BB row (I figured i havent done these for almost 2 months, so i need to start throwing em in. Kinda feels like im losing back width. Will get heavy in the next couple weeks)- 15/95, 12/135, 12/185, 12/225, 10/275
DB row (Done standing up and angled)- 10/70, 8/100, 8/120, 8/140
Lat Pulldown Face pulls- 12/100, 12/130, 12/160, 10/190
1H low cable Rows- 12/70, 12/100, 10/130, 10/150
DB preacher close curls- 15/25, 12/30, 8/35, 8/40
High Cable concentric curls- 8/40, 10/50, 8/60, 8/70
Hammer curls- 12/30, 12/35, 8/50, 8/60
Extensor DB curls- 12/15, 10/20, 8/25, 8/30
Flexor DB curls- 12/40, 12/50, 12/60
Followed by 30min of a Steady state elliptical.
I wanted to do more, i really did. Unfortunately, i was thinking nutrition. There was too large of a gap between intakes (we can place most of the blame on gym goers asking me questions). Even now, the first thing i did when i got home was set up my plain chicken dinner. 1.Food, 2. Log update 3.Shower
Its getting harder. The constant Chicken/Fish meals, the cardio upon waking up in the morning, the cardio immediately after my workout- But it’s what needs to be done. If it were easy, everyone would do it. But We must not falter. We must press on, press on with our eyes fixated on that end result. Ive said it before, and i stick by it- The mind itself is the most powerful tool in our arsenal. It can serve as a catalyst, or remain as chains for the body. My mind, amidst this constant suffering and self induced torture, treks among the stars. I believe in possibilities unfathomable or unrealistic to most- I set the bar too high. I will undoubtedly fail for a while… but the day i succeed…
Delt/tris/Traps
DB military Press- 15/40, 15/60, 12/80, 10/100, 8/120
Incline bench lateral raises- 10/20, 10/25, 8/30, 8/30
**Bell Raises- 12/15, 12/20, 10/25, 8/30
Reverse Pec Dex- 15/100, 15/120, 15/140, 15/160
Bent over Rear head Db raises- 15/15, 12/20, 12/25, 8/30
BB tri press- 15/135, 15/225, 12/315, 8/365 --DROPSET-- 15/225, 15/135
Incline Skullcrushers- 15/35, 12/50, 8/60, 4/70
Cable Kickbacks- 15/20, 12/30, 10/40, 10/50
BB shrugs- 15/135, 15/225, 15/315, 12/405, 8/495 --DROPSET-- 10/315, 10/225
1H BB shrugs (done at your side)- 10/95x2, 10/135
Got no bulk for you today guys- Need to study for a final tomorrow =(
Low carb day= Abs n Hiit
Decline situps
Cable Side crunches supersetted with Cable Wood chops
Legups
25min of Hiit on the elliptical
Adrenaline by Bush- Got me through today.
overall solid numbers
Legs day- The day that will beat you down, the day that will drop you to a knee…
Start the session with 10min of Foam rolling and stretching, then on to
Pre-exhaust- GIANT SET
- 2 legged leg extension- 15/50x3
- 1 legged leg extension- 10/50x3
- hip raises- 10/50x3
- Prone leg curl- 16/65x3
Leg press (wanted to make this harder, wanted to dig deeper, so i took the dropset a little further, aiming to get closer to 100reps)- 20/10P, 20/14P, 20/18P, 15/18P+bar with 2 more 45s on it (20P+bar total) --DROPSET-- 20/14P, 20/10P, 20/8P, 20/6P
Hack Squats- 20/2P, 20/4P, 20/6P
Leg ext- 15/150x3
Leg Curl- 20/70, 20/90, 20/110
GIANT SET-
- Prone leg curl- 10/65x3
- Prone leg curl propped up on arms- 10/65x3
- Hip Abd- 20/60, 20/80, 20/100
- Hip ADD- 20/60, 20/80, 20/100
Squats (to ensure destruction)- 8/135…and thats it.
Followed by 30min of elliptical work.
I was soaked by the end of leg presses. I was sopping by the end of the lifts. I was wobbling by the end of the cardio. And that’s what it’s all about. It will beat you down, and drop you to your knees. It will keep you there, applying shackles formed of your own doubts and weaknesses…if you let it…and THAT’s what it’s all about. Breaking down, collapsing to your knees…and getting back up for more. Breaking through pain barriers, shrugging off chains of “limitations,” brushing away the doubts of others. YOU are what YOU create. During leg presses, i wanted to quit at 10reps, i wanted to stop bumping after the 2nd set. During my dropset, i wanted to rest for more than 10secs, i wanted to take off more than 2 plates…but i didnt. Because of those stubborn actions, that unwillingness to head my legs screams of torment and pain, ive grown- Both physically and mentally. Next time it wont be as hard…NEXT time, i can do more…Next time…And so we do what we have to do…we do what others wont to achieve what others cant.
Dude, the further I read, the more my legs hurt just thinking about what it would be like to do that work-out.
[quote]samson141 wrote:
Dude, the further I read, the more my legs hurt just thinking about what it would be like to do that work-out.[/quote]
It is a vicious one, indeed. But, honest to god, i believe my legs have grown greatly since doing it, even tho im cutting- ESPECIALLY down at the insertions. Looks like someone hacked a big chunk out of my leg where the quad inserts into the knee
Chest-
Dips- 15/bw, 12/+25, 10/+45, 10/+90
Incline DB press- 12/70, 12/90, 10/110, 8/140
HS incline press= 15/2P, 12/4P, 12/6P, 10/8P
DB fly- 12/35, 10/50, 10/60
**Arnold Flys- 12/40, 10/50, 10/60, 8/70
Seated calf- 15/2P, 15/3P, 15/4P, 15/5P
Standing Calf- 15/300, 15/405, 15/495, 12/495+2P in hands --DROPSET-- 15/405, 15/300
Followed by 30min of PWO cardio. Pounded that 30mins out. Pounded the workout out. Tired going into the gym, tired coming out- But inside of it…Im an animal.
Back N bis
Lat pulldown- 20/100, 15/150, 12/200, 10/250, 8/250+45lb plate
BB row (still getting back into these, and with no spotter, didnt go maxing)- 12/135, 12/225, 10/315
DB row- 12/70, 12/100, 10/120, 8/140
Face pulls- 15/100, 15/150, 12/200, 8/250
DB close Preachers- 8/25, 8/30, 8/35
DB Apart preachers (variation, attempting to hit inners)- 15/20x2, 10/25, 10/30
DB alt curls- 8/30, 8/40, 8/50
DB extensor curls- 10/15x2, 10/20x2
Brachioradialis curls- 10/20, 12/30, 10/40
DB flexor curls- 12/40, 12/50, 12/60
Followed by 30min of steady state elliptical work. Fell off the ball the other day due to a weekend of shit i HAD to attend, but my eyes are still fixated on the goal. Although I am but only human, and will occasionally stumble, and though i will desire to quit…i will not give up. I will get up, i will press on, i will ascend.
Delt/tris/traps-
Front DB raises (felt i should hit a direct front head movement, as to sharpen it)- 15/20, 12/30, 8/40, 8/50, 8/60
Bell Raises- 15/20, 12/25, 10/30x2
Db laterals- 10/35, 8/40, 8/50, 6/60
Cable Laterals behind the back- 12/20, 12/30, 10/40
Supersetted with
Cable Bell raises-6/20, 5/30, 4/40
Rear delt X’s- 15/40, 15/50, 15/60, 12/70, 10/80
Close grip Bench press- 15/135, 15/225, 12/275, 8/315
Reverse Pec dec- 15/80, 10/100, 15/120, 12/140
Tri straight bar Extension(Double pulley system)- 15/70, 15/90, 10/110, 8/130
Tomahawks- 15/40, 12/50, 12/60, 10/70
Supsetted with
Cable Kickbacks- 12/20, 12/25, 10/30, 8/35
BB shrugs-15/135, 15/225, 15/315, 12/405, 8/495 --DROPSET-- 10/315, 12/225
1hand BB shrugs done at the side- 12/95x2, 8/135
Wrecked…hungry…tired…
Legs-
As usual, the day begins with 10-15mins of Foam rolling and stretching. Then onto my starting pre-exhaust:
GIANT SET- 15/50x3
- 2 legged leg ext
- 1 legged leg ext
- Hip flexor raises
- Prone leg curls
Leg press- 20/10P, 20/14P, 20/18P, 20/20P+olympic bar --DROPSET-- 20/14P, 20/10P, 20/8P, 20/6P (remember, rest between sets during the dropset is kept to <10secs)
Hack squats- 20/2P, 20/4P, 20/6P
Leg extensions- 15/150x3
seated leg curl- 15/70, 15/90, 15/110
GIANT SET-
- Prone leg curl- 15/50x3
- Prone leg curl propped up on forearms-10/50x3
- Hip ADD- 20/60, 20/80, 20/100
- Hip ABD- 20/60, 20/80, 20/100
At this point, i didnt think i need the After work Squatting, because i was literally on the verge of breaking down. So i hoped onto the elliptical and pounded my 30mins away.
Getting off the elliptical, everything felt almost surreal. I was walking, but not of my own power. I escaped the hot, muggy stench of the gym and broke into the clean, fresh air. I was met by a literal downpour. I sluggishly trudged through wave after wave of water to my car, the car sitting in the furthest corner of the back row in the parking lot. I actually found myself chuckling at the irony of the rain, now covering me. Inside the gym, i was dripping with sweat. I felt weak, yet pounded away at rep after rep, constantly bumping, forever pushing. It was hot, and i felt dirty, but that didnt matter. I accepted this weight, this stench, this heat, as a means to beat the hell out of my own weakness: As if it were some form of newly tempered steel, waiting to be pummeled into Form. I beat that weakness til it cried for mercy, and then continued bludgeoning it. My sweat…stung as it met with my eyes, as it sat in a constant melting layer atop my face. And afterwards, walking through the rain, i was met with the same feelings, though inverted. Water covered my face, yet it was cool. Droplets touched my eyes, but they did not burn. It felt as if i was being cleansed. It felt good… though i still hurt.
But that’s what this is… “It’s not a cry that you hear at night…it’s not somebody whose seen the light…its a cold, and its a broken Hallelujah…”
And after sitting in my car for a few moments, listening to the rain, easing my mind through its life giving patter…I started the car and began my trip home. For the battle isnt over, tomorrow begins another round…
Word bro, but you made it your bitch this time!
[quote]solidkhalid wrote:
Word bro, but you made it your bitch this time![/quote]
hah, appreciate the support man.
I actually took 10mins this morning and watched all the videos i had posted in this thread over again. Went to work ACHING to get into the gym and break some shit.
Chest/Calves
Decline BB- 20/135, 15/225, 8/275, 8/315
Incline BB (havent done these for a LONG ass time. So basically just played around with grips/ROM looking for the best feel, which explains the fluctuation inc)- 15/135, 12/185, 15/135, 12/185
Dips (Hanging with a Dip belt and plates, as i always do)- 8/BW, 8/+25lbs, 8/+45lbs, 8/+90lbs
Arnold Flies- 12/40, 12/50, 10/60, 10/70
Seated Calf- 15/2P, 15/3P, 15/4P, 15/5P
Standing calf- 15/405, 15/450, 15/495, 15/495+2P in my hands.
Quick day. Had to be in and out ASAP, which for me totaled out to about 1hr 30min. Yep thats a short day. Walked out dripping in sweat, and loved every moment of it.
Wow, that is all i can say. Today was supposed to be an off day (meaning cardio and Abs), but with my amazing powers of foresight, i deduced that the gym would be closed for tomorrow, christmas, my Back/bi day. So, being the adaptive survivalist that i am, i went ahead and swapped the days. UNFORTUNATELY, what i didnt foresee was the wrenc in my cogs that im going to tell you about. Work was just slow enough to send everyone home earlier, only to become slammed as soon as everyone had left and i was the one remaining. Consequently, i had to stay at work for an extra hr and a half. This woudnt normally be a problem, and aside from essentially wasting a shot of ALpha GPC, wasnt a big deal- that is until i got to the gym. Upon walking in, it was announced that the gym would be closing in 30min. “Well that’s absolutely fantastic,” i thought to myself. What followed was to be the most pumping, confusing, and quick Back/Bi workout ever. It is as follows:
BB row- 15/95, 12/135, 12/185, 10/225, 8/315
Lat pulldown- 15/170, 12/210, 10/250
SUPERSETTED with
Alternating curls - 12/30x3
Low Cable 1H rows- 15/50, 12/90, 10/130
SUPERSETTED with
High 1H concentration curls- 10/50x3
Preacher Outer Grip DB curls- 10/25x3
SUPERSETTED with
DB row- 12/70x3
Almost ashamed at calling that a workout day. I made it in and out in 30min, as needed, and had a tremendous pump (looked like i was flaring my lats to seem badass while walking out. Unfortunately, it was not a charade, and sitting my car for the first few mins was a nuisance), but i did not use my normal weight, and i did not get that “lifted heavy” feel, which i need. Oh well, nothing to be done about it. I made the best out of what i had. Sunday though…Sunday will be a different story. There will be much pain in needs of making up for…
Congrats Akuma on a roaring finish through the year. Hope you take a little time off for the Christmas holiday, but if you soldier through a workout on Christmas day also I think it’s admirable.
Merry Christmas bro 
[quote]XanderBuilt wrote:
Hope you take a little time off for the Christmas holiday[/quote]
haha no can do! Christmas is actually a Low carb day too, UGH. Just gotta power through that shit. Thanks for that though man. Merry Christmas to you as well =)