thanx for all the feedback guys. wellthe majority says i need to blast my long ass arms! well then dats wut i gotta do!!!
new training split:
sunday: calves/quads
monday:off
tuesday: chest/shoulders
wednesday: calves/hams
thursday: back
friday: off
saturday: ARMS
[quote]Hagar wrote:
burbanky wrote:
Good job. Goes to show what hard work and dedication will do. Best of luck in the future. Stay Natural! You look better than the nitwits that aren’t anyhow:)
Go fuck yourself
The guy in your avi used to eat dbol like it was candy. Idiot[/quote]
why you offended? I wasn’t talking to you. I was complimenting the op’s hard work. Amazing how sensitive people are. Sergio Oliva certainly used, but that has nothing to do with my compliment about the op. Take a deep breath.
[quote]Dabba wrote:
burbanky wrote:
Good job. Goes to show what hard work and dedication will do. Best of luck in the future. Stay Natural! You look better than the nitwits that aren’t anyhow:)
Kind of like that nitwit in your avatar, eh?[/quote]
The guy in the avatar isn’t posting silly comments here.
tuesday july 8, 2008 5:15am
Ball crunches
bw x 30
bw x 30
incline hammer press
135 x 20
225 x 20
315 x 20***
***every rep hurt!! bad shoulder day.
pec deck
120 x 20
160 x 20
hammer shoulder press
225 x 20
315 x 18
365 x 8
surprisingly no pain on these.
giant set:
straight arm db laterals
bent over db laterals
alternate front db raises
20’s x 12, 3 circuits
very dissapointed about left shoulder pain. wasnt able to hit chest the way i’d like. took a long timetrying to warm up an stretch, so had to giant set last part of shoulders.
wednesday july 9,2008 5:10am bodyweight 243 lbs.
seated calf raise
2 plates x 30
2 plates x 30
3 plates x 30
4 plates x 25
5 plates x 17
5 plates x 15
5 plates x 15
lying leg curl
50 x 20
100 x 15
150 x 15
170 x 12
seated leg curl
200 x 15
220 x 12
240 x 10
db stiff leg deads
70’s x 15
75’s x 12
80’s x 12
good strength today. nice flow to workout.
very hot. 110 degrees today.
sorry no pix today, photographer(training partner) stayed home.
hittin some back tomorrow. check out the weights used. stay tuned.
thursday july,10 2008
curl grip pulldown
100 x 15
150 x 15
200 x 12
250 x 15
275 x 10
old school t-bar rows
3 plates x 15
6 plates x 10
6 plates x 10
v bar cable row
250 x 12
250 x 12
*real strict, no momentum
db shrugs
150’s x 8
150’s x 8
felt pretty good today. a little tired but so what.
shoulders still real tight, need to stretch more.
saturday july 12, 2008
arms!!!you asked for it!!!
close grip bench press
135 x 20
135 x 20
185 x 20
185 x 20
** left shoulder still jacked. hurts on any flat pressing movement. had to keep it light.
overhead db extension
105 x 15
120 x 12
130** x 7
** best ever weight
cable pushdown
150 x 20
150 x 20
ez-bar drag curl
2-25’s x15,15,15
incline db curls
50’s x 7,7
db hammer curls
65’s x 12
65’s x 11
arms super pumped!! cant scratch my noggin.
legs tomorrow.
150 x 20
ols school rows from last thursday
Long and lean!
Keep up the great work. Glad to see some one tall with muscle. 6’5 here!!
Yesterday, we took a ride down to see the san jose bodybuilding and figure championship. the place was packed and hot. it was about 237 degrees in there!!! they dont have ac in san jose??? whats up with that? while we were there, a couple of up and coming bodybuilders wanted to take pictures with me, so i had to oblige.
Heres another one
Sunday, 10am
hard to get goin this morning, we’re both tired, but gotta hit dem toothpicks.
angled standing calf raise
100 x 20
200 x 20
260 x 20
300 x 20
400 x 25,25
smith machine squats
close stance, deep
135 x 15
225 x 12
315 x 6
365 x 10
385 x 10
damn!! thats a loooong way down!!
front squats
225 x 10
275 x 10
leg extensions
200 x 15
200 x 15
exhausted. no energy to downstairs and out to parking lot for lunges. but quads have very good pump goin on, so im pleased with the workout.
Damn bro, Freeman always looked so friggin tall, but he looks like a lil kid up there!
COleman’s still a monster, long way to go if you wanna make im look small big guy. -lol
S
looking good man! good to see you loging your training! Keep at it!
Dave.
tuesday 7
july 15
damn. just getting outta bed, and my shoulders are killin me!
dont know what i’ll be able to do.
ball crunches
bw x 30,30
incline smith press
135 x 15
185 x 15
225 x 15
225 x 22*
very tight, not too bad though. gonna keep workout light.
machine shoulder press
100 x 15
150 x 15
170 x 20
overhead cable tricep extension
50 x 20, 20
not too pleased with workout. but thats all my shoulders could do today.
wed july 16
seated calf raise
1 plate x 50
2 x 25
3 x 25
4 x 25
5 x 25
5 x 27*
lying leg curl
100 x 20
170 x 15
190 x 12*
bb stiff leg deadlifts
135 x 12
185 x 12
standing one leg curl
70 x 12
80 x 12
tgif july 18
time to hit some back!!!
chins
bw x 15
bw x 15
45 x 15*
50 x 8 (felt some discomfort under right arm)
barbell rows
185 x 12
275 x 10
275 x 12
seated v-bar cable rows
250 x 12
250 x 12
hyperextensions
bw x 20
bw x 20
decent workout. pr on reps with 45lbs on chins, but felt a strain starting in right tricep down to upper lat. was able to work through it but didnt go as heavy as i wanted to. next weeks goal is to deadlift 405 fo 20 reps!!!
stay tuned.
o yeah, check out the t-shirt.
bodyweight this morning=247 lbs.
vertical calf sled
100 x 25
200 x 25
300 x 25
400 x 20,20,20
front squats
135 x 12
225 x 8
275 x 8
315 x 6
315 x 7*
parking lot lunges
135 x rnd trip
135 x 1 way, bw x 1 way
leg extension
200 x 20
220 x 20
havent been able to make two round trips with 135 on parking lot lunges. those things totally kick my ass!
i’ll get there, i have to.
today’s bodyweight 249lbs!!!
swiss ball crunches
bw x 30, bw x 30
incline smith machine press
135 x 20
185 x 20
225 x 17
275 x 9
incline db fly
50s x 12
60s x 12
seated machine press
150 x 20
205 x 10
205 x 6
wide grip upright rows
80 x 12
80 x 12
pretty decent shoulder day, not too much pain. spent about ten minutes warming up both shoulders before workout. got to the gym a little later than i’d like, so workout a little short.
calves & hams tomorrow, gonna attempt 405 x 20 in the deadlift on thursday!!!
