Vanbeast easing the joints and getting FLEXIBLE

[double s]

Can't forget Lean EFX, if you want something milder than Level II

 

[vanbeast73]

Can't forget Lean EFX, if you want something milder than Level II

I need something hard core!

 

[vanbeast73]

Did legs today!!!!
Warm up
15 min stretch
leg extensions 4x10
Leg curls 4x10
Body weight squats x50
Stretch a lil more
Exercise
Good old back squat 4x12
Leg press 4x10 narrow 4x12 wide
Hack squats 5x15
DB lunges across the basketball courts and back
BB reverse lunges same as DB works on balance too
Straight leg dead lift 4x10
Bulgarian dead lift 4x8
BB squat jumps 4x12
Leg extensions 4x8
Leg curls 4x8
Stair climber for 30 mins

 

[pete8407]

What was the length of time for that workout?

 

[vanbeast73]

1-2 Hours give or take not including stretching and stair climber

 

[pete8407]

1-2 Hours give or take not including stretching and stair climber

Not bad, you did a lot of sh!t

 

[vanbeast73]

Not bad, you did a lot of sh!t

Yea I take short beaks inbetween sets and don't bs my body recovers fast during a work out but takes days after lol

 

[02sixxer]

Holy volume. You tore it up. That's some serious stuff

 

[double s]

Remember crack kills...Level II doesn't.....:nana:

Have a great weekend!

 

[02sixxer]

Remember crack kills...Level II doesn't.....:nana:

Have a great weekend!

Lol. But level 2 can make you feel like your on crack. JK never used crack, but I sure love the energy level 2 gives.

 

[pete8407]

Hell yes! I logged a tub of the powder, one of the best pre/thermo/stims I've had! It's strong

 

[double s]

Lol. But level 2 can make you feel like your on crack. JK never used crack, but I sure love the energy level 2 gives.

Just never inhaled....:tongue2:

 

[vanbeast73]

Just never inhaled....:tongue2:

Always inject

 

[vanbeast73]

I got about a week left for flexible and today I'm rounding up some animals to take them to the slaughter house and chopping down trees with a good ol axe and chopping wood "lumber jack style"

 

[pete8407]

I got about a week left for flexible and today I'm rounding up some animals to take them to the slaughter house and chopping down trees with a good ol axe and chopping wood "lumber jack style"

The lumber jack stuff sounds fun!

 

[double s]

The lumber jack stuff sounds fun!

Work those obliques big guy.......Enjoy your Sunday!

 

[vanbeast73]

Got a date with my girl today let's see who's more flexible lol

 

[pete8407]

Got a date with my girl today let's see who's more flexible lol

Nice!! Flexible might come in handy

 

[TheSwanks]

I got about a week left for flexible and today I'm rounding up some animals to take them to the slaughter house and chopping down trees with a good ol axe and chopping wood "lumber jack style"

He's a lumberjack and he's OK, he sleeps all night and he works all day! Lmao

 

[pete8407]

He's a lumberjack and he's OK, he sleeps all night and he works all day! Lmao

Good one swanks!

 

[TheSwanks]

Good one swanks!

Lol love MP

 

[wicked442]

He's a lumberjack and he's OK, he sleeps all night and he works all day! Lmao

He puts on womens clothing and hangs around in bars....wait what?

 

[vanbeast73]

I put on womens clothing and hangs around in bars....wait what?

lol tmi dude

 

[wicked442]

Haha. Good edit!

 

[TheSwanks]

lol tmi dude

Haha. Good edit!

Too easy lmao!

 

[vanbeast73]

I try I try lol all seriousness check out this chest work

 

[vanbeast73]

Plate warm ups 5mins
Then 15,12,10,10,10 of all exercises
Chest press
Fly machine
DB press
Close grip DB press
DB flys flat
Incline DB press
Incline DB flys
Bench press
Cable cross overs
Weighted dips/pushups
Triceps 15,12,10,10,10
Pull downs
Extensions
Kickbacks
Skull crushers
Close grip bench

 

[wicked442]

How much weight are you moving with all that volume? Sets? Reps?

 

[pete8407]

Yea buddy! Killin it like normal!

 

[TheSwanks]

Plate warm ups 5mins
Then 15,12,10,10,10 of all exercises
Chest press
Fly machine
DB press
Close grip DB press
DB flys flat
Incline DB press
Incline DB flys
Bench press
Cable cross overs
Weighted dips/pushups
Triceps 15,12,10,10,10
Pull downs
Extensions
Kickbacks
Skull crushers
Close grip bench

Holy hell dude. You spend all day lifting today??

 

[vanbeast73]

Holy hell dude. You spend all day lifting today??

Nope lactic acid dosent hit me as hard as it dose others so I can go where others cant lol

 

[vanbeast73]

How much weight are you moving with all that volume? Sets? Reps?

Everything's 100lbs+ and 15.12,10,10,10 one set of each with each exercise so say bench is
1x15
1x12
3x10
and I dont lock out I keep tension on my muscles

 

[wicked442]

Everything's 100lbs+ and 15.12,10,10,10 one set of each with each exercise so say bench is 1x15 1x12 3x10 and I dont lock out I keep tension on my muscles

Nice! You sir are a crazy man.
Are your dips 100+?

 

[vanbeast73]

Nice! You sir are a crazy man.
Are your dips 100+?

Yes sir lol 110 actually a 100lb plate and a ten lol the only reason I can do that is kus I'm good at lifting other things hanging on to me(wrestling) lol

 

[wicked442]

Yes sir lol 110 actually a 100lb plate and a ten lol the only reason I can do that is kus I'm good at lifting other things hanging on to me(wrestling) lol

Weighted dips are prob my fav upper body exercise. What do you weigh?

 

[vanbeast73]

Weighted dips are prob my fav upper body exercise. What do you weigh?

Right now 205 and I'm at 12% bf

 

[wicked442]

Those are sum strong dips my friend.
My pr is 185lb x6 at 180lb bw. This was the 8th set after working up to pr.

 

[vanbeast73]

Those are sum strong dips my friend.
My pr is 185lb x6 at 180lb bw. This was the 8th set after working up to pr.

Dude your pretty thick for being 180 with a nice wide back

 

[vanbeast73]

Guess who just had the identity stolen!!! This guy! t-_-

 

[pete8407]

Guess who just had the identity stolen!!! This guy! t-_-

Damn man! That sucks! What happened?

 

[TheSwanks]

Guess who just had the identity stolen!!! This guy! t-_-

Damn! That blows dude...

 

[vanbeast73]

Apparently I love buying tvs in Texas and have a tab at a strip club lol fukkin bastard has style but all my cards are canceled and my accounts frozen I was so pissed when I found out I went to my back yard with a 12 gauge and killed everything I seen. I have no ideas how they got my info unless my girlfriend put my info on a site that wasn't secure I think the thing I'm most mad at is I cat get level 2 now lol but in a couple of weeks I should get this stuff all settled out especially With a baby on the way I can't be having stuff like this happening it's bull$hit!

 

[TheSwanks]

Apparently I love buying tvs in Texas and have a tab at a strip club lol fukkin bastard has style but all my cards are canceled and my accounts frozen I was so pissed when I found out I went to my back yard with a 12 gauge and killed everything I seen. I have no ideas how they got my info unless my girlfriend put my info on a site that wasn't secure I think the thing I'm most mad at is I cat get level 2 now lol but in a couple of weeks I should get this stuff all settled out especially With a baby on the way I can't be having stuff like this happening it's bull$hit!

I bet she ordered a designer purse from one of those sites that sells $1000 bags for like $60. I know someone that happened to

 

[vanbeast73]

I bet she ordered a designer purse from one of those sites that sells $1000 bags for like $60. I know someone that happened to

Yea probably she's always trying to save money while spending it lol yea ima have to use cash for a while but all of the supplement shops want an arm and a nut for supps or they don't have the ones you want lol so well see what happens first me loosing my mind or me robbing a supp store lol

 

[vanbeast73]

I forgot to put my workout of yesterday
Shoulders and a lil back ima really hit back today 10min warm up/plate work
15,12,10,10,10
Arnold's
Lateral raises
Side raises
One arm rows
Two arm rows
Shrugs
Military press standing and seated
Over head press
Back
15,12,10,10,10 only did 3 exercises
Dead lift
Lying back flys
Bent over back rows

 

[pete8407]

What are the 1 arm rows and 2 arm rows for shoulders? I saw you got picked for the CL promo, nice! I'll follow your log.

 

[TheSwanks]

What are the 1 arm rows and 2 arm rows for shoulders? I saw you got picked for the CL promo, nice! I'll follow your log.

I was thinking DB rows

 

[vanbeast73]

What are the 1 arm rows and 2 arm rows for shoulders? I saw you got picked for the CL promo, nice! I'll follow your log.

DB then bb rows lol sorry im tired and nice always good to have support of my fellow AMers

 

[vanbeast73]

I was thinking DB rows

That's correct! (scene from billy Madison)
http://m.youtube.com/watch?v=J7HIxqDpJ0Q

 

[vanbeast73]

Wends day I had back and bis
15,12,10,10,10
Plate warm up
Bent over rows
T bar rows
DB bent over rows
Dead lift
Lat pull downs
Bis
Curls
Concentration curls
Zomainian curls
Preacher curls
Bicep extensions