Onlychevy6 presents - The Bigguns Showdown

[packers6211]

Awesome updates brothers!! I hit up cardio last night after sons game. 45 minutes treadmill 2.5 miles then sauna.

 

[gokix811]

4/3

Reverse Grip BBR
75x8
85x8
90x8
80x10

BBR
70x8
80x8
70x12
70x12

Meadow Rows 1x10

One Arm BBR 4x10

Deadlifts 2x10 (light)

15 min treadmill


Biceps sore from shoulder's yesterday so had to go lighter on reverse grip bbr because I could really feel it there. Also, my right shoulder kept clicking on conventional bbr so I kept that light as well and just hit higher reps. Maybe should have spaced it out so I could get a day in between shoulders and back.

 

[packers6211]

Went to hit up shoulders. Did 15 min warm up with treadmill. Felt good but still having that bone pain in the elbows. Pushing through it though.

Shoulders:

seated db presses: 45 lbs x 10,10,10

lat machine pull downs: 135 lbs x 10,10,10

Shoulder db shrugs: 50 lbs x 10,10,8

machine shoulder presses: 70 lbs x 10, 8, 6

upright rows straight bar: 45 lbs x 12,12,12

 

[Onlychevy6]

Ok So I have been slacking on my log time to catch it up. After last week I started off at 245 by the time Monday morning of this week came I was 240.1. So as for the diet well even though packing in all the protein and carb loading on Fridays. Good lord it has been a challenge that I have been winning so far. Obviously you can tell that by the weight loss. I am actually going to back to the traditions style diet and get off the lean gains for a while. I will be doing 6 meals a day. Starting my first meal at 4:30 am and finishing my last meal at 7:30 pm. On paper it looks like it will work for me. However reality the lean gains fit my schedule so this is just a little bump in the road that I will have to smooth out. But it is all good.

Now for training I am really liking my training right now. Getting it done and go. Keeping the rest period to no more than 60 seconds between sets.


Here is my workout from Monday


4/1/13

Incline Barbell Bench

20 reps 95 lbs
12 reps 195 lbs
10 reps 175 lbs
8 reps 155 lbs
6 reps 135 lbs


Flat DB Press

10 reps 45 lbs
10 reps 70 lbs
10 reps 60 lbs
10 reps 40 lbs


DB Incline Flys

12 reps 55 lbs
12 reps 40 lbs
12 reps 35 lbs
12 reps 20 lbs


Cable Flys

15 reps 70 lbs
15 reps 60 lbs
15 reps 40 lbs
15 reps 30 lbs


Decline Skull Crushers

12 reps 75 lbs
12 reps 60 lbs
12 reps 50 lbs
12 reps 30 lbs


V Bar Press Downs

12 reps 140 lbs
12 reps 120 lbs
12 reps 110 lbs
12 reps 100 lbs


Started off with 10 minute warm up and finished with 20 minutes of low intensity cardio

 

[Onlychevy6]

4/2/13


Today I had a training partner. And she kicked some ass. All I can say is watch out she is a tough cookie.


Deadlifts

10 reps 135 lbs
12 reps 225 lbs
8 reps 185 lbs
5 reps 165 lbs
5 reps 145 lbs


Good Mornings

10 reps 45 lbs
10 reps 45 lbs
10 reps 45 lbs


Cable Rows V Handle

15 reps 165 lbs
15 reps 150 lbs
15 reps 130 lbs


Alt. DB Curls

12 reps 45 lbs
12 reps 42.5 lbs
12 reps 32.5 lbs
12 reps 22.5 lbs


Preacher Curls

12 reps 75 lbs
12 reps 50 lbs
12 reps 40 lbs
12 reps 25 lbs


Wide Grip Pull Downs - Didn't finish this completely. Had to handle some business.

15 reps 150 lbs
12 reps 140 lbs
12 reps 0
12 reps 0


Was supposed to do Smith Machine Barbell Rows But that didn't happen was occupied the entire time we were there. But over all I was happy with the training session

Came home and did 20 minutes of cardio on the treadmill.

 

[Invycktus]

So since my last update, I have managed to catch a Viral infection, as a result, I dropped sick, (the only two weeks I get at home, I am sick for 8 days FML!!)

So I got back to the gym yesterday, with a quick cardio session in the morning

Speed Intervals (35 mins) : 3.1 and 6.5 with 3.0 incline.

And a cardio session in the evening Speed Intervals(35 mins) : 3.3 and 6.8 with 3.0 incline.

I have lost massive strength and also managed to lose 7lbs of weight ( I am not sure in what). So I could barely do any lifting yesterday. Nevertheless here is what I managed to complete


Vertical Chest Press machine (Felt safe since this is the first time I was moving weights since the flu)
125 X 15
125 X 15
125 X 15
145 X 10
160 X 10

Pec-Dec
120 X 15
120 X 15
120 X 15
120 X 15

Bench Press :
125 X 15
135 X 15
145 X 15
160 X 8

Leg Press

150 X 15
170 X 15
190 X 15
190 X 10

DB Chest Press (was knackered at this time, so did what I could)

45 X 15
50 X 15
65 X 15
75 X 12

I ran the entire session on just Hemavol and Compete, with 2 Decimate caps split during the day. Not getting back on the stack, since I still feel awkward sometimes due to the weakness.

Cheers!
Vyck.

 

[Invycktus]

Went to hit up shoulders. Did 15 min warm up with treadmill. Felt good but still having that bone pain in the elbows. Pushing through it though.

Shoulders:

seated db presses: 45 lbs x 10,10,10

lat machine pull downs: 135 lbs x 10,10,10

Shoulder db shrugs: 50 lbs x 10,10,8

machine shoulder presses: 70 lbs x 10, 8, 6

upright rows straight bar: 45 lbs x 12,12,12

Bro, I am not sure what would fix this, but I am interested in knowing how are you pushing thru this. Since I feel the same pretty much all thru since my flu.

Great numbers all along! I have been following this thread, just been on Silent mode!

 

[packers6211]

I've sucked it up bro to be honest. I keep mentally pushing through it. I don't like pain meds!! I'm going to see my Ortho soon though. I think it's that tennis elbow and some arthiritus.

 

[packers6211]

Hit up 45 minute cardio today 2.43 miles. 10 minutes sauna.

 

[Onlychevy6]

I've sucked it up bro to be honest. I keep mentally pushing through it. I don't like pain meds!! I'm going to see my Ortho soon though. I think it's that tennis elbow and some arthiritus.

Tigar Balm

 

[Invycktus]

No strength at all, so sticking to some speed intervals today on the treadmill

incline 3.0
Walk : 3.0
Jog / Run : 6.6

45 mins

Calories burnt : 500

 

[MrKleen73]

Everyone seems to be killing it in here. Keep it up guys...

 

[gokix811]

3/5

15 min cardio

Deadlifts
80x10x10
100x5x5
120x5x5
140x5

RDL
60x10
70x10
80x10

Good Mornings
40x10
50x10

Reverse swiss ball hypers 2x15

 

[iparatroop]

3/5

15 min cardio

Deadlifts
80x10x10
100x5x5
120x5x5
140x5

RDL
60x10
70x10
80x10

Good Mornings
40x10
50x10

Reverse swiss ball hypers 2x15

That's a lot of damn deadlifts.

 

[packers6211]

My kid turns teen and smart's off to me, he will see the Hulk that he doesn't want to see lol. I don't put up with disrepect! I believe it's what's wrong with the teen today. Had a good day at work long but good. Son has his 2nd bb game. They took a lost which is this coaches first loss in 2 yrs. Just mental errors on over throwing the ball. Chris did good though he walked and stole 2nd and scored on a play!!! The youngest has his 1st soccer game tomorrow lol that kid likes to run!!!!!!!!!!!!!!! Anyway went and hit a late night chest and some more sauna.

Chest:

Incline Barbell presses: 165 x 8, 175 lbs x 6, 190 lbs x 4, 210 lbs x 5

db flat bench presses: 50 lbs x 10,10,10

peck deck: 112.5 lbs x 10,10,10

push ups

 

[Gerbil]

Crazy back day today. Oh my god was it intense, I took two scoops of forged pre-workout and ****gotreal.
Pullday
Deadlifts 275x10, 315x10, 365x8
Pull ups I did around 10 each set with static holds and chin touches back and forth between my hands and circle pull ups. Needless to say I looked like a pimp..... 4 sets
Shrugs 315 4x10
Hammer pulldowns: 135 per arm 4x10 had to have my partner shove me into the seat because apparently I am lighter than that.
Wide grip seated cable rows 190, 4x10
DB bench rows: 90lbs per arm 4x10
Face pulls maxed out the machine 4x10 with 5 seconds of contracted holds after each rep
Bent over laterals 35x10, 40x10, 45x10
Preacher curls: 100lbs 3x10 then 12 forced negatives trying to get around 5 seconds a drop.

Current weigh in 212lbs.

 

[Gerbil]

One thing I dont think I mentioned is that I dont use a belt, or straps, just anger and a general love of weights.

 

[Lukef2000]

Crazy back day today. Oh my god was it intense, I took two scoops of forged pre-workout and ****gotreal.
Pullday
Deadlifts 275x10, 315x10, 365x8
Pull ups I did around 10 each set with static holds and chin touches back and forth between my hands and circle pull ups. Needless to say I looked like a pimp..... 4 sets
Shrugs 315 4x10
Hammer pulldowns: 135 per arm 4x10 had to have my partner shove me into the seat because apparently I am lighter than that.
Wide grip seated cable rows 190, 4x10
DB bench rows: 90lbs per arm 4x10
Face pulls maxed out the machine 4x10 with 5 seconds of contracted holds after each rep
Bent over laterals 35x10, 40x10, 45x10
Preacher curls: 100lbs 3x10 then 12 forced negatives trying to get around 5 seconds a drop.

Current weigh in 212lbs.

Damn man that's some crazy volume!

 

[gokix811]

That's a lot of damn deadlifts.

That includes warm ups.

 

[gokix811]

Damn man that's some crazy volume!

Go BIG or go HOME! Gerbil killed it

 

[Montego1]

This thread is amazing! Every single one if you are kicking serious ass! Very motivating to see.

 

[gokix811]

This thread is amazing! Every single one if you are kicking serious ass! Very motivating to see.

It really is. When I'm feeling lazy and don't want to do cardio, I come into this thread and see pack, PJ, invick all doing cardio and I think to myself, "gokix, are you really gonna be the only one NOT doing cardio today?! No way!" Really kicks my butt into gear. P.S. mirin' your traps, Montego!

 

[Montego1]

It really is. When I'm feeling lazy and don't want to do cardio, I come into this thread and see pack, PJ, invick all doing cardio and I think to myself, "gokix, are you really gonna be the only one NOT doing cardio today?! No way!" Really kicks my butt into gear. P.S. mirin' your traps, Montego!

Thanks! Check out my log! Good things going on in there.

 

[Invycktus]

Was feeling good last evening so did some basic exercises in a bid to regain strength. My numbers will look paltry in the meantime as I regain my strength.

Sadly my schedule for the next 8 weeks is hectic and I am going to be travelling pretty much every week, with no rest, so its PIT for this week then BWI the following week, then BOS, then PIT, then BOS then BWI and the loop continues.

As a result, my gym routine will be hit, nevertheless, here are my numbers from yesterday

Cardio : Speed Intervals : 40 mins : 535 calories.
3.2 - 6.8 with 2.0 incline.

BB Bench Press :
110 X 15
135 X 15
150 X 12

Decline DB Press

35 X 10
45 X 12
50 X 15

Peck Deck

110 X 15
125 X 15
145 X 12

Some Leg Presses only to feel some push in my limbs again :

145 X 15
165 X 15
165 X 10



500 Ab Crunches

 

[Invycktus]

Gonna just walk / jog on RockCreek Pkwy today (6 mile walk on a hilly road). Will hit it in the evening, will update then.

Wheels up tomorrow in the afternoon, so probably won't be at the gym at all.

Keep up the good work lads!

A special shout out to Gokix! You go Gal! The Mrs is mighty impressed with your dedication! She says Hi!

Cheers!
Vyck.

 

[Onlychevy6]

Ok this last week was a tad crazy. So I had not logged daily. Here is my workout from Friday. MY BDAY... Let me start by saying I mentioned earlier that I tweaked my back two weeks ago. I planned on lifting moderately. That didn't really go as planned. My squats sucked ass. Lifted very light. I started out with 225 and my lower back gave out. So I dropped the weight down. And just went from there. Was also training with a partner. And helping her push to new heights and she did amazing. 2nd workout now in a row I helped her hit multiple bests. At least i was able to help her do that.

I will say this. Training partner can validate also. When my back spasm hit. holy moly did my legs and everything shake.


4/5/13

Squats

15 reps 135 lbs
6 reps 225 lbs
6 reps 185 lbs
10 reps 165 lbs
8 reps 175 lbs
6 reps 185 lbs


Stiff Leg Dead Lifts

10 reps 135 lbs
10 reps 135 lbs
10 reps 135 lbs
10 reps 135 lbs


Leg Press

20 reps 450 lbs
20 reps 360 lbs
20 reps 270 lbs
20 reps 90 lbs


skipped Leg Extensions and Leg Curls



I felt like a little 12 year old tucking his tail in shame. But oh well at least I finished.

 

[Onlychevy6]

Today I did 15 min warm up on treadmill. Then said I need to redeem my self

4/6/13


Rope Face Pulls

20 reps 110 lbs
20 reps 100 lbs
20 reps 90 lbs


Cable Side Raises

12 reps 30 lbs
12 reps 20 lbs
12 reps 20 lbs
12 reps 20 lbs


Barbell Press

15 reps 45 lbs
12 reps 95 lbs
10 reps 115 lbs
8 reps 135 lbs
6 reps 155 lbs


DB Front Raises

20 reps 20 lbs
15 reps 15 lbs
15 reps 15 lbs
15 reps 10 lbs


Cable Rear Delt

15 reps 90 lbs
15 reps 70 lbs
15 reps 50 lbs


Hammer Strength Shrugs

15 reps 360 lbs
15 reps 270 lbs
15 reps 270 lbs
15 reps 270 lbs


Finished it up with 20 minutes of cardio

 

[packers6211]

Damn some wicked numbers and awesome post up in here! Up in here! Up in Here!!

 

[Gerbil]

Leg day
Squats 135 3x20 (pre-exhausting the muscles)
Leg press 820 4x10
Leg extensions 220lbs 4x10
Leg curls 150lbs 4x10

Was going to do more but my lower back was a bit sore from heavy deadlifts yesterday.

 

[Onlychevy6]

Thanks! Check out my log! Good things going on in there.

What is the link homie

 

[Onlychevy6]

Leg day
Squats 135 3x20 (pre-exhausting the muscles)
Leg press 820 4x10
Leg extensions 220lbs 4x10
Leg curls 150lbs 4x10

Was going to do more but my lower back was a bit sore from heavy deadlifts yesterday.

Not to shabby

 

[Gerbil]

What is the link homie

http://anabolicminds.com/forum/workout-logs/225706-montego1-kicks-teeth.html

 

[Gerbil]

Not to shabby

Thanks dude trying to keep killing it during pct.

 

[iparatroop]

It really is. When I'm feeling lazy and don't want to do cardio, I come into this thread and see pack, PJ, invick all doing cardio and I think to myself, "gokix, are you really gonna be the only one NOT doing cardio today?! No way!" Really kicks my butt into gear. P.S. mirin' your traps, Montego!

Do you really call yourself gokix?

 

[Gerbil]

Do you really call yourself gokix?

God I hope so.

 

[packers6211]

Felt really good today, after getting much needed rest. Been busy this past weekend with son's bb and soccer games!! I hit up biceps today and felt pumped. My arms are looking much better. Now if I can only burn fat around my fat man tits and abs.

Biceps:

standing db sup curls: 35 lbs x 8,8,8

standing ez bar curls: 65 lbs x 8,8,8

Spider db curls: 30 lbs x 10,10,10

Concentration curls: 25 lbs x 8,8,8

seated machine curls: 50 lbs x 12,12

 

[Gerbil]

Day off just did some rope work, nothing to crazy.

 

[Lukef2000]

Felt really good today, after getting much needed rest. Been busy this past weekend with son's bb and soccer games!! I hit up biceps today and felt pumped. My arms are looking much better. Now if I can only burn fat around my fat man tits and abs.

Biceps:

standing db sup curls: 35 lbs x 8,8,8

standing ez bar curls: 65 lbs x 8,8,8

Spider db curls: 30 lbs x 10,10,10

Concentration curls: 25 lbs x 8,8,8

seated machine curls: 50 lbs x 12,12

What's your diet like hulk??

 

[Onlychevy6]

How much has everyone lost so far?

 

[packers6211]

I don't know Jeff gota check cause I gained for a while. I keep wanting to eat FEED ME MORE! I usually eat a ton of meat, veggies, and carbs are usually sweet pot, brown rice, quiona etc.

 

[gokix811]

Do you really call yourself gokix?

Haha sometimes! That or my other name

 

[gokix811]

How much has everyone lost so far?

Down 2 lbs since last week!

 

[iparatroop]

Down 2 lbs since last week!

NICE!

 

[gokix811]

Gonna just walk / jog on RockCreek Pkwy today (6 mile walk on a hilly road). Will hit it in the evening, will update then.

Wheels up tomorrow in the afternoon, so probably won't be at the gym at all.

Keep up the good work lads!

A special shout out to Gokix! You go Gal! The Mrs is mighty impressed with your dedication! She says Hi!

Cheers!
Vyck.

Hey thanks that means a lot! You guys certainly keep me on my toes. And hello back, Mrs. Invyk!

 

[gokix811]

Awesome new food find for yogurt lovers:

Dannon Light & Fit Greek Yogurt. Here are the stats! I'm used to buying Plain GY and usually avoid chobani fruit yogurts just because of the higher calorie/carb/sugar content but these are pretty darn good for only 80 calories. I've had vanilla and peach so far - vanilla is winning!

Chobani Blueberry: 140cals, 20carbs, 20g sugar, 13.9g protein
vs.
Dannon Greek Blueberry:

 

[wasme]

Down 2 lbs since last week!

Congrats... results speak for themselves.. keep it up!!!

 

[gokix811]

MON LOG

30 min cardio

Squats
70x10x10
90x5 rest pause
90x5x10
110x5x5x5
120x5
125x5x6

BB Lunges
40x10
50x10

Curtsy Lunges
10x10
10x10

Bulgarian Lunge
1x10

Light Core Work

 

[Onlychevy6]

I am officially down 6lbs as of this morning

 

[gokix811]

I am officially down 6lbs as of this morning

Hells yeah!! Good job!

 

[wasme]

I am officially down 6lbs as of this morning

Nice! congrats brother