Build up to cut down MCcrews road to the SD physique show!

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  1. Quote Originally Posted by Touey View Post
    Fun Fact: This thread is bananas

    Warm up varying DB raises hitting all three heads

    Standing dumbbell press 65lbs 5x5
    Standing Upright Row close grip 105lb 5x5
    Cable upright row wide grip 175 5x5
    Seated Arnold press 75lb dbs 5x5
    Face pulls 125 5x5
    Lying down dumbbell rear delta flies 25 5x5
    Dumbbell shrugs with 5 sec hold 5x5
    Behind the back smith machine shrugs 4 plates with 5 sec hold 5x5
    Laying down ez bar kick backs 95lb 5x5
    ez bar curls wide grip 5x5
    Varying heavy dumbbell arm exercises

    Fun Fact A Cluster of Bananas is formally called a Hand and along that theme a single banana is called a finger.
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  2. Off today I am beat so I figured I would take an extra rest of day.
    Fun fact: The male platypus has a venomous spur on its hind foot capable of dispensing a poison that can kill a medium-sized dog.
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  3. Everything is a bit sore today so I did a weighted abs work out utilizing resistance bands and full body movement exercises.
    Fun fact of the day: In case of an emergency a Crayola crayon can be used as a candle and will burn for about 15 min.
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  4. I just wanted to give everyone following here a heads up I am going to be running the X-elite stack from PES and SNS so while I will continue to update my workouts on this thread I am going to be posting more over in the other one. Have a good weekend.
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  5. I'll go stalk you in that one i suppose
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  6. Well I just checked the tracking number on my USPS bound package and it should be sitting in my mailbox by the end of today!!!!
    Chest
    Morning motivation: Empty Shells by Pistol Grip

    Warm up Decline Dumbbell press 70lbsX10X2
    decline smith machine press 3plates each side 5X5
    Close Grip bench 185 5X5
    Standing 1 arm Cable flies 70 5X5
    Incline Dumbbell press 80 5X5
    Incline wide grip smith machine press 2 plates each side 5X5
    Incline Dumbbell Flies 45lb 5X5

    Note abs are still super sore
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  7. Quote Originally Posted by Nooshefx View Post
    I'll go stalk you in that one i suppose
    Come on over the water is nice! Oh and congrats on getting picked to run that log thats awesome man!
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  8. ad a great leg work out!
    Warm up dead lifts 135 normal X10X1 Straight leg X10X1

    Dead lifts 275X5X3 315X5X3
    Seated Calf raises two one 45 lb plate and two 25lbs plates each side 5X5
    Pause Squats 315 5X5
    Lunges with 60lb dumbbells 5 steps each leg SS with calf press on leg press machine 500lbs 5X5
    1 leg leg press 200lbs 5X5
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  9. Warm up Car drivers 10LBS 30 Sec 25lbs 30 Sec
    1 Arm dumbbell snatch 50lb 5X5
    Standing Cable Shoulder Press 65 5X
    Barbell close grip upright rows 105 5X
    Standing Barbell Press 115 5X5
    Bent over rear delt cable flies 25 lbs 5X5
    Wide grip smith machine up right row 45lb es
    Seated rear Delt flies 20 5X5 ( with three count hold at top)

    Arm Super set
    40lb preacher hammer curls, 1 arm tricep overhead extension, regular curl, Kick back, Reverse curl 5X5X5X5X5X5
    Varying Tricep cable press
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  10. Bent Over T bar Rows 3 plates 5X5
    1 Arm Barbell Rows 2 plates 5X5
    Seated Cable Row with bar Holding and Top for two count 190 5X5
    Two Arm Dumbbell Rows 60lb DB 5X5 SS with straight arm two hand rope pull downs 50lbs 5X5
    behind the back lat pull-down 170 5X5
    Seated Calf Raises 2plates ES 5X5 SS with Bent over 1 arm rear delt row 45lb 5X5
    V grip Pull down 160 5X5 Two count squeeze

    ARA ABE Stack is starting to kick in
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  11. Lat pull downs 220 5X3 reverse grip 175 5X3
    Close grip pull down 175 5X3 reverse grip 165 5X3 (2 sec squeeze)
    Bent over barbell rows reverse grip 115 8X3 overhand 185 5X3
    Close grip bent over rows reverse grip 75 X12X3 overhand 115 X8X3
    Tbar rows 3plats one 25 5X3 Reverse grip 2plates one 25
    Incline Dumbbell Rows 75X5X5
    Seated Cable rows 115X5X5 (2 Sec squeeze)
    Straight arm cable pull down 85X10X3
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  12. Well I am going to start this log back up if anyone wants to catch up on what I have been doing here is the sponsored log I just ran
    50days of Xgels AnabetaElite Al-Car500&MicroGMS Sponsored


    Back today: ( I had a friend of mine who is getting back into the gym tag along today)
    Lat pull-down 130X10 ss with behind the neck pull-down 130X10 160X10X130X10 190X10X130X10
    Seated Wide grip Rows SS with reverse grip rows 130X10X130X10 160X10X130X10 190X10X130X10
    Dumbbell Rows SS with Rear delt rows 75X10X40X10X3
    Bent over Barbell Rows 115X15X3
    Vgrip seated rows 130X15X3
    Vgrip pull-down 130X15X3
    Straight arm pull-down 100X15X3


    Strange picture of the day:Name:  60561.jpg
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  13. Well I may have a real gym partner that isnt going to be a wuss and priss out on me

    DB strict form slow rep flat bench 75X15X3
    Incline same thing 70X12X3
    Hoist incline press 2 plates each side 2 sets wide 2 sets close 15 reps
    close grip smith machine press 50lbs each side 15X3
    Cable flies:
    2 sets flat 40X15 50X12
    2 sets incline 40X15 50X12
    2 sets Decline 40X12X2

    Random internet picture of the day:
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  14. LoL @ the pic!!! That was absolutely taken at just the right time.

  15. Quote Originally Posted by Nooshefx View Post
    LoL @ the pic!!! That was absolutely taken at just the right time.
    Ya the dude is all intense and everyone else behind him is just calm. I wonder what he is attacking...
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  16. Quote Originally Posted by McCrew530 View Post
    Well I may have a real gym partner that isnt going to be a wuss and priss out on me
    I have two that cancel about 50% of the time due to being sore, not feeling well, taking medication, got off work to late, need to take a nap, haven't eaten yet etc... I've gotten so use to it I'm always prepared to go alone.

  17. Quote Originally Posted by Nooshefx View Post
    I have two that cancel about 50% of the time due to being sore, not feeling well, taking medication, got off work to late, need to take a nap, haven't eaten yet etc... I've gotten so use to it I'm always prepared to go alone.
    Thats the way I am to I go regardless if people bail. the worst is when you try and get some one to go and they tell you they will go later so you wait and then they bail on you a second time.
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  18. Light leg session today I feel like I am coming down with something I dont feel quite right.

    Hoist cable squats 100lbsX15 150X15 200X15
    BSS 60X10X2 50X10
    Seated calf raises 180X15X3
    Deadlifts 225 X12X4
    Standing calf raises 170X20X4

    I have been using speed3 for my past few work outs and it gives a nice little pick me up and at an over flowing scoop it gives a nice little pump

    Random Pic of the day:
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  19. Quote Originally Posted by McCrew530 View Post
    Thats the way I am to I go regardless if people bail. the worst is when you try and get some one to go and they tell you they will go later so you wait and then they bail on you a second time.
    I never wait for those clowns. Leave them every time. Lots of work on those calfs sir. I guess you are not a fan of the chicken legs

  20. Quote Originally Posted by Nooshefx View Post
    I never wait for those clowns. Leave them every time. Lots of work on those calfs sir. I guess you are not a fan of the chicken legs
    Not a fan of chicken legs at all especially since my arms have gone through a growth spurt plus since Ill be stepping on the stage in march in board shorts I cant rely on my quads to impress I will need my calves to be impressive
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  21. Back

    Bent over 1 arm barbell rows 90lbs X8X4
    Bent over t bar rows 180X12X2 overhand X2 underhand
    Lat pulldowns 190X8 ss with reverse pull downs 130X15 3 sets
    Seated 1 arm cable rows 90lbs X8 X3
    Overhead dumbbell pullovers 75X12 SS with straight arm pulldowns 50X15 3 sets
    Cable curls 150X5 wide X5 close SS with 50lb DB hammer curlsX5 SS with reverse DB curls X5 two sets
    21's 50lb 3 sets

    Random pic of the day
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  22. did a shoulder and a chest work out over the past couple of days. It has been rainy here in so cal over the past couple of days so I didnt do much else. My upper body is beat right now.
    Weight is still at 214
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  23. Light leg day
    Leg press 3 plates ESX20 4ESX20 5ESX20 6ESX20 7X20
    Calf press 4plates ESX20X5
    Dead lifts 225X10X4 315X5X2
    Seated Calf raises 90lbs ES X10X3 70lbs ES X15X3


    Random Pic of the Day
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  24. Shoulders
    Arnold Press 35X15 45X15 55X10
    varying height Delt destroyers 20lbsX10X3
    Cable upright rows 2 sets wide 2 sets close 140 X12X
    Face pulls 120X15X3
    DB delt raises 5front 35lb X5 Mid 35lbs X5 rear 20lbs X3 sets

    Varying Bi and tri work

    Notes: I have been feeling tired lately no matter how much I sleep almost unmotivated I need to switch something up
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  25. Quote Originally Posted by McCrew530 View Post

    Notes: I have been feeling tired lately no matter how much I sleep almost unmotivated I need to switch something up
    Its the holidays man. Go buy yourself something you shouldn't and hit up a different gym for a day or two. Can't be lookin' like a punk in a new gym!

  26. Quote Originally Posted by Nooshefx View Post
    Its the holidays man. Go buy yourself something you shouldn't and hit up a different gym for a day or two. Can't be lookin' like a punk in a new gym!
    Its my birthday next week and i have a feeling I will be indulging in a lot of stuff that i shouldnt lol
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  27. Happy birthday ya old fart.

  28. Quote Originally Posted by gokix811 View Post
    Happy birthday ya old fart.
    holly crap kix is here Name:  Excited-kid-birthday_zps778979ec.gif
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    miss you!
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  29. Chest
    DB chest press 65lbs 10X10 SS with varying shoulder raises 10X10
    Incline DB press 75 5X5 SS with DB Arnold press 5X5
    Flat DB flies 40lbs 10X3
    Incline Flies 35 10X3
    Incline overhead pull 75 15X3
    Smith machine military press 25lbs each side 20X3 SS with 25lb plate curls 25lbs 10 hammer and 10 regular
    Seated calf raises 2 45s each side 10X5 SS Barbell concentration curls 40lbs 3 count up 5 count down


    Random pic of the day:


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  30. Leg day today I didnt over complicate things

    machine leg press
    1 leg 115X 20X2
    2legs 315X20X5
    Seated calf press 315X10X5
    Plate grip Dead lifts 225 X10X10 legs were just about smoked after this
    Smith machine Calf raises 2 plates es 20X5

    Random Pic of the day
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