Thanks man, yeah I dunno I was experimenting the other day at the end of my chest workout and thought, hey why not try having the handles at the bottom and got some aching pecs the next day. Just thought I’d get an opinion on the matter, but ja shot man 
Just flew in from doing Shoulders/Back, and BOY are my arms TIRED!! *ba dum chh
yea, no, but seriously, im pretty F’d right now. I had wanted to start with shoulders, but every cool, buff guy in there with a tank top was on everything i wouldve started with, so i just started back-
Pendlay Rows (as you can see, im still working my upper back up, so these numbers are pretty low)- 15/95, 8/130, 8/185, 8/225, 8/275.
Pullups (went a bit narrower than usual)- 10/bw, 8/+25, 8/+25, 8/+45
HS isolateral Row (Extreme Negative concentration and Pinching)- 8/180, 8/270, 8/360, 8/450
Low Cable Row (a old classic i felt like reviving. This is basically taking a low cable pulley, bending down, coming out far away from the machine to where you can fully extend your arm WITHOUT weights clanking, and pulling straight back) 10/50, 10/80, 8/130, 8/150
BB military press (Once again, used from the bottom rack rather than the top. I recommend doing this. honestly, it turns it into a different exercise lol, REALLY destroys the delts. Still getting used to it, havent quite brought my numbers back up to normal)- 15/95, 8/135, 8/185, 8/225, 8/275
**Coleman Raises (I think im going to make a post Just listing the exercises i name by the bodybuilding a see doing them, and a description, so look for that coming up)- 8/35, 8/40, 8/50x2
**Kai Raises SUPERSETTED with Standing Db Laterals(done with both arms. I did this for funsies. I basically looked at my shoulders, and got very annoyed that they werent wider. So, as a means to beat the hell out of them, i concocted this little devil move. RIP delts)- 8/25x3
Rear Delt Cable X’s (done with a high cable pulley station. Grab opposite cables, and pull backwards [forming an X] and focus on your rear delt)- 12/40, 12/50, 12/60, 12/70
Db shrugs (Extreme pinching and squeezing here. Was beat, called it. Couldve hit the 140s, but didnt care to do more than 6 sets, and all the BBs were taken by Nubs)- 12/70, 12/80, 12/90, 12/100, 12/110
Came in Raring to go. Was amped to start lifting, had all that i needed. But by the time i had finished back, my body was screaming. The chatting between my partner and i slowed and slowed, conserving our energy for the lifts i suppose lol. At this moment, basically my whole body aches. but im happy…It hurts so good. I suppose i could be like other kids my age, dawdling downtown from bar to bar. Drinking nightly, smoking nightly. But here i am, intentionally breaking myself to the bone, and im relatively happy. Now, i say relatively because im still constantly critiquing. Still constantly looking in the mirror and not being content, or satisfied. I suppose im only REALLY happy at the person ive grown to be…other than that…my job in the gym isnt nearly complete, no not nearly…
“You have to do what others won’t, to achieve what others can’t”
**Coleman Raises- Done with both arms. Slight Bend at the hips, Forearm basically held perpendicular to your humerus, then you laterally raise your Humerus. Meant for lateral head.
**Kai Raises- Done one arm at a time. Sitting on an incline bench, so that one shoulder is on the back pad. Then laterally raise your arm, trying to keep your pinky slightly higher, and your arm a little behind you. Meant for lateral Head.
**Arnold Fly- Done with both arms on cables. Come a bit from the machine, Bend down, think maybe like a 100degree angle, allow your arms to come completely back, and pinch and hold at the bottom where hands touch.
**Ruhls- Both arms. Set low cables, step out a bit from the machine, allowing your arms to come fully back, then raise your arms, thinking triangle, right in front of you, almost chin height.
**Arnold Curls- one arm at a time. Bend completely over, allowing your arm to totally hang. Curl the weight up, twisting your hand so that your pinky is higher at the top of the movement. For Peak bicep focus.
**Kai BB raises- Both arms, done with a BB. Grab a bar, as you would do for a bicep curl. Then, keeping your arms COMPLETELY LOCKED in basically a 90 degree angle, Brachium to forearms, curl the weight up, keeping your arms fully locked, the only movement should come from your AC joint. Mainly a Front delt focus.
**Front Kai DB raise- same concept as BB raises, except done with DBs. A little more motion is allowed in this movement, as you want to come across your body with the DBs and focus on turning your hand laterally at the top (Pinky Higher than thumb). Great Front head movement.
**Yates Laterals (A new move i picked up from watching Dorian do some seated laterals. Real simple, really, you just sit on a flat bench, and laterally raise Dbs in your hands, ensuring your dont allow your arms to go too far forward, and keeping your pinky elevated
**Bell’s (Now this is a variation of behind the back cable laterals. Speaking in terms of the anatomical position, the hands are kept Pronated, also hold onto the machine, bring your feet in, and lean the upper body slightly area, to create that large ROM. This is good for Widening the Delts, hitting em down to their insertions.
WILL add to the list as i recall other movements. Look for the ** in my log, then simply come to this page, and look at these explanations!
I’ll steal these, mm-k?
[quote]Nikki9591 wrote:
I’ll steal these, mm-k?[/quote]
Lol the movements? The routines? Kinda vague…i dunno…
The movements. I like the Kai BB raises. The only front delt movement I do is front raises and incline front raises. More variety is nice.
Don’t worry, I’ll give you full props in my log 
[quote]Nikki9591 wrote:
The movements. I like the Kai BB raises. The only front delt movement I do is front raises and incline front raises. More variety is nice.
Don’t worry, I’ll give you full props in my log ;)[/quote]
YOUD better!
Update for yesterday: I enjoyed the day. It was a relaxing off day Full of damn good food. Was basically hanging out with some friends the entire day, and after i was spotted at a Hillcrest Restaurant by a fellow Tnation member, i made my way to the beach. We skated up and down the board walk a bit, just enjoying the scenery. Then returned later in the evening, to Watch Kickass and play Magic…Yes i am a nerd, and proud of it.
I was going to make a thread asking for the alphas to start training logs if they wouldn’t mind/have the time. You read my mind damn it! I’ll be following this for sure, you have already helped out the entire forum with your threads, this is just the cherry on top
I saw Kickass in theater with some buddies of mine, it was a LOT better than I thought it was going to be. I’m a fellow movie nerd haha, my 3 brothers and I are constantly quoting every line from Bill and Ted, Heavyweights, and other lame movies that no one truly appreciates haha. I can’t say I’m a gamer though, only games I play are Halo, Nazi Zombies (on COD World at War), and Super Smash!
FYI i would wreck you in smash. My Mario is a God in that game. I am completely untouchable.
[edit] Melee of course. Didnt play brawl as much…i dont think it really stacked up
[quote]Akuma01 wrote:
FYI i would wreck you in smash. My Mario is a God in that game. I am completely untouchable.
[edit] Melee of course. Didnt play brawl as much…i dont think it really stacked up [/quote]
I hope you’re talking about the original Smash on N64. I was at a party the other night and we ended up playing it for an hour or so. I used Kirby and was undefeated, it might have helped that I was the only sober one playing haha
Nah, im talking the 2nd one, for Gamecube. I havent played the n64 one for…lol like 10yrs? Kirby was fun to play, but he could be too squishy. Donkey kong was fun to play if you knew how to play him lol. Id toss people on my back, run off the edge, and throw them, then just helicopter back up.
[quote]Akuma01 wrote:
Nah, im talking the 2nd one, for Gamecube. I havent played the n64 one for…lol like 10yrs? Kirby was fun to play, but he could be too squishy. Donkey kong was fun to play if you knew how to play him lol. Id toss people on my back, run off the edge, and throw them, then just helicopter back up.[/quote]
Haha, I’d do the same for Kirby. Down kick someone while they are off the ledge, and float my ass back up. I didn’t mean to derail the training journal lol, what are we hitting today?
[quote]ashylarryku wrote:
[quote]Akuma01 wrote:
Nah, im talking the 2nd one, for Gamecube. I havent played the n64 one for…lol like 10yrs? Kirby was fun to play, but he could be too squishy. Donkey kong was fun to play if you knew how to play him lol. Id toss people on my back, run off the edge, and throw them, then just helicopter back up.[/quote]
Haha, I’d do the same for Kirby. Down kick someone while they are off the ledge, and float my ass back up. I didn’t mean to derail the training journal lol, what are we hitting today?[/quote]
Arms. The log will be updated in several hours.
Arms- Went solo today, so rest between sets was minimal. I also figured id alternate Bi/Tri, for mass pump purposes.
Dual Hand Preacher (this is when you are doing preacher curls with 2 dumbbells, and they are pressing against each other the entire movement)- 15/25, 8/35, 8/40, 8/45, 8/50.
Dual Arm tri V bar press down, Pushing away from the body (For lateral head focus. I also did this on a two pulley system, which as we know makes the weight much more difficult)- 15/50, 8/80, 8/110, 8/130, 8/150.
Diego Curls (A variation of Alternating Curls, where your arms dont turn, they stay facing forward the entire movement. Traditionally with alternating curls, i have my palms facing in at the beginning of the movement, then twist as my bicep contracts, but this throws in BR and other F/A muscles, Not to mention to minor swaying you get when you reach the heavier weights. Not with THIS movement. Full on Bicep Isolation)- 8/30x2, 8/40x2
Twisting Tomahawks (This is a tri movement done on a high cable. Grip the cable, with your Brachiium parallel to the floor, Palm facing inward. Extend your arm, and towards the bottom, twist your Thumb in. This puts major focus on the Lateral head of the tricep)- 8/30, 8/45, 8/60, 8/70.
Hyena’s Brutality (I kinda liked this retarded movement. So i did it again. I explained it last arms day)- 60lbs x 3 sets
DB Hammer Curls (as a last bicep-lead into Forearm movement, with focus on hand extension at the top of the movement)- 8/35, 8/40, 8/45, 8/50
DB Wrist curls (Both Palm Facing You, and Palm Facing away. I do this on a preach bench, one arm at a time for more focus/isolation. The numbers dont really matter here…cuz i didnt care enough to write it down lol.
Mentality? PHEW, boy i smell…Yep, another long, intense day. Things were hard, but i pushed. THats how it is, and how it will be. If you arent pushing, if it isnt difficult, then you’re wasting time. ANd for those of you who are Schmucks and dont believe i can maintain High intensity throughout my entire 2 hr workout, Eat my ass. I DARE you to join me for a workout. I DOUBLE dare you. I may not be superhuman yet, but im a superhero at heart, and i will not be deterred from MY WORK because YOU dont think its possible.
[quote]Akuma01 wrote:
Mentality? PHEW, boy i smell…Yep, another long, intense day. Things were hard, but i pushed. THats how it is, and how it will be. If you arent pushing, if it isnt difficult, then you’re wasting time. ANd for those of you who are Schmucks and dont believe i can maintain High intensity throughout my entire 2 hr workout, Eat my ass. I DARE you to join me for a workout. I DOUBLE dare you. I may not be superhuman yet, but im a superhero at heart, and i will not be deterred from MY WORK because YOU dont think its possible.[/quote]
Got that out of the way?
If others don’t have the will or whatever’s holding them back to do a high-intensity long session, then that’s them. It’s obvious that you work hard.
If you didn’t live in California, I would definitely train with you for a day. Kansas is a long way, damn it
[quote]Nikki9591 wrote:
[quote]Akuma01 wrote:
Mentality? PHEW, boy i smell…Yep, another long, intense day. Things were hard, but i pushed. THats how it is, and how it will be. If you arent pushing, if it isnt difficult, then you’re wasting time. ANd for those of you who are Schmucks and dont believe i can maintain High intensity throughout my entire 2 hr workout, Eat my ass. I DARE you to join me for a workout. I DOUBLE dare you. I may not be superhuman yet, but im a superhero at heart, and i will not be deterred from MY WORK because YOU dont think its possible.[/quote]
Got that out of the way?
If others don’t have the will or whatever’s holding them back to do a high-intensity long session, then that’s them. It’s obvious that you work hard.
[/quote]
yes. Im fucking sick of people spouting off shit like “Theres no way someone can maintain an intense workout for 2-3 hrs.” I dont even respond to that shit anymore, people’s heads are too far up their own asses. i dont fucking care how “experienced” or “knowledgeable” You are, to question my intensity and dedication to every SINGLE FUCKING day im in the gym is to live in a black world of ignorance and stupidity. Are my training sessions the best possible thing for muscle? Probably not. but hey, NO ONE in this site has the best training regiment. you know why? NO ONE on this site is our current Mr. Olympia. Plus there are so many factors that come into play that most people simply ignore, as if training is the BE ALL END ALL for muscle growth. Sleep, Diet, genetics, adaptation, muscle load, etc etc. if you are SOLELY concerned with one’s training, then you are not bodybuilding, you are merely a Gym enthusiast.
Legs-
Squats- 15/135, 15/185, 15/225, 12/285, 12/315
Romanian DLs- 15/95, 15/135, 15/185
Hack squat machine (Did these with a wide stance, with feet at the bottom of the platform, and focusing on keeping the weight on the balls of my feet. resulted in wrecking my Lateralis. Started out light, to test the feel, and bumped accordingly) - 12/50, 12/90, 12/180, 12/230
Prone Leg curl- 15/65, 15/95, 12/125, 10/155
1 legged leg ext- 15/70, 12/90, 12/110, 10/130.
Hamtractor- 15/180, 15/225, 15/225, 12/255, 12/285
Hip Abductor- 12/60, 12/70, 12/80
seated calf (mind you, ANYTIME i do a calf movement, it will be a ‘Double pop’ style)- 15/90, 15/135, 15/180, 15/225
Standing calf- 15/495 x3
mentality: 10 min warmup, 5 min foam rolling, and i was ready to get to work. once again, i felt like getting into the high reps. I have to say, it really dug into me this week. I started the day with squats, and was essentially feeling cotton mouth after every set, which led to water fountain trips after each set. The day itself was draining, as usual. I feel like im running on ‘E’ right now. But it feels good…in a sick way. Im hurting, my legs are wrecked, but im glad. ‘Limits’ are stepping stones to me, i find them simply for the purpose of surpassing them.
Eat like a horse,
Train like a demon,
Sleep like the dead.
Started keeping a Diet journal as of this morning. This is going to really help me fix things up, especially now that im carb cycling. Also, as a byproduct of this, i have talked Hyena into starting one aswell. I plan on figuring out what he’s not doing, so we can get him growing again.
It seems that as of late, his poor growth is reflecting on me, and i cant say i care for that too much, despite having beaten it into his brain time and time again that he does not eat enough. Now we will have paper proof, and hopefully he will straighten things out.