Inarius/Metroba/Orby Workout Log

[metroba]

werrrd

[SilentBob187]

Where's that leg update Inarius?

May I Make a Motion for More Motivational Metal Music? -TURBO ALLITERATION!!!
Pantera - Suicide Note Part II
YouTube - Pantera - Suicide Note Pt 2

[Inarius]

Squat
135 x 8
185 x 5
225 x 5
275 x 3
315 - 3 sets of 3

DB Step ups
Holding DB at Chest
45lbs x 10 (2 sets)
holding a 45lb in each hand
45lbs x 8 (2 sets)

Leg Extensions
4 sets of 10 reps

Leg curls
4 sets of 8 reps

Calf raises
3 sets of 8 reps

[orbitron3000]

my lifts:
Squat
135 x 8
185 x 5
225 x 3
255 x 2
255 x 1
235 x 2
235 x 1

DB Step ups
Holding DB at Chest
45lbs x 10
50lbs x 10
55lbs x 10
holding a 45lb in each hand
45lbs x 8

Leg Extensions
4 sets of 10 reps

Leg curls
4 sets of 8 reps

Calf raises
3 sets of 8 reps

[orbitron3000]

hey met -- i've just started taking relora. how long did it take you to notice its effects?

[metroba]

Nice workouts guys! Those legs are blow the phuck up!

Orb - what dose are you taking? And why are you taking Relora?

[metroba]

Yesterday's workout - Chest/back/core

1. Low incline db press - 50x8, 60x8, 70x5
2. Decline db flys - my left pec has less mass than my right so I am doing only the left side on this until the last set - 35x8, 40x8, 45x8, 50x8, (both arms) 55x7
3. Wide grip rack deads - ended on 325 for 5
4. Wide grip hammer pullups - 8, 9, 8, 7
5. Wide iso press - ended on 250x6
6. Db pullovers - mad doms in upper chest from this! - ended on 75x6
7. Decline iso (left side only) press - was very fatigued at this point and only got out 230 for 7
8. Underhand iso pulldowns - (just plates #) ended on 210 for 6
9. Bridges/side bridges
10. Db shrugs - ended on 110 for 16

The order I have hear isnt the order I worked out in. These were just all the exercises. I did quite a bit of supersetting back with chest. I love eeet!! Madd pump for the rest of the night! The slin is keeping me pumped throught the night and Im having some insane nutrient repartioning going on here! Abs are looking cleaner but Im swole just about everywhere else!

Legs/arms/abs on Wednesday!

[orbitron3000]

Nice workouts guys! Those legs are blow the phuck up!

Orb - what dose are you taking? And why are you taking Relora?

thanks man. i just started so i'm taking 2 caps a day. i'm tryin' to see if it'll work to reduce some stress that i'm having so i can sleep better, as well as eat a bit more.

Yesterday's workout - Chest/back/core



1. Low incline db press - 50x8, 60x8, 70x5
2. Decline db flys - my left pec has less mass than my right so I am doing only the left side on this until the last set - 35x8, 40x8, 45x8, 50x8, (both arms) 55x7
3. Wide grip rack deads - ended on 325 for 5
4. Wide grip hammer pullups - 8, 9, 8, 7
5. Wide iso press - ended on 250x6
6. Db pullovers - mad doms in upper chest from this! - ended on 75x6
7. Decline iso (left side only) press - was very fatigued at this point and only got out 230 for 7
8. Underhand iso pulldowns - (just plates #) ended on 210 for 6
9. Bridges/side bridges
10. Db shrugs - ended on 110 for 16

The order I have hear isnt the order I worked out in. These were just all the exercises. I did quite a bit of supersetting back with chest. I love eeet!! Madd pump for the rest of the night! The slin is keeping me pumped throught the night and Im having some insane nutrient repartioning going on here! Abs are looking cleaner but Im swole just about everywhere else!

Legs/arms/abs on Wednesday!

dude killer WO man. i'd say throw some mat ab exercises in there too.

[metroba]

thanks man. i just started so i'm taking 2 caps a day. i'm tryin' to see if it'll work to reduce some stress that i'm having so i can sleep better, as well as eat a bit more.



dude killer WO man. i'd say throw some mat ab exercises in there too.

Id say 2 caps a day is best for you to stay at. It will get rid of some tummy fat, which you have none of . But yes, the stress reduction is awesome. That should take a couple days before you notice it. For appetite, it will actually control your cravings, which I think you dont need to worry about. So thats why I suggest keeping it at 2 caps. Its more sugary cravings it will be controlling tho. So the good thing is - clean bulk!!

My ab training is different every other day. I do core one day, HEAVY abs one day, Swiss ball crunches and leg/hip raises another then repeat. What are mat ab exercises?

[orbitron3000]

Id say 2 caps a day is best for you to stay at. It will get rid of some tummy fat, which you have none of . But yes, the stress reduction is awesome. That should take a couple days before you notice it. For appetite, it will actually control your cravings, which I think you dont need to worry about. So thats why I suggest keeping it at 2 caps. Its more sugary cravings it will be controlling tho. So the good thing is - clean bulk!!

My ab training is different every other day. I do core one day, HEAVY abs one day, Swiss ball crunches and leg/hip raises another then repeat. What are mat ab exercises?

thanks for the info about relora.

for these mat ab exercises, i really didn't know what else to call them. but i'm talkin crunches, situps, grinders, throwdowns, 6 inches, supines, supermans, and stuff like that. i just usually did these on a mat.

[metroba]

thanks for the info about relora.

for these mat ab exercises, i really didn't know what else to call them. but i'm talkin crunches, situps, grinders, throwdowns, 6 inches, supines, supermans, and stuff like that. i just usually did these on a mat.

werd all good exercises mah man

[metroba]

Proposed arm day for Tyler:

French curls 8-12 reps/3-4 sets (alternate seated and standing)
Highest incline alternating/supinating db curls (same reps/sets as above)
Skullcrushers (alternate ez bar and dbs) (same reps/sets)
Ez bar or bb curls (same reps/sets)
EZ bar or flat bar pushdowns (same reps/sets)
Cable curls or bentover concentration curls

Next arm workout would be very similar but the focus would be on forearms instead of bi's. Bi's would still be hit but for instance - youd do seated or standing hammer curls in place of incline db curls. We can discuss more on it ....lets get those arms to grow G!

[orbitron3000]

Proposed arm day for Tyler:

French curls 8-12 reps/3-4 sets (alternate seated and standing)
Highest incline alternating/supinating db curls (same reps/sets as above)
Skullcrushers (alternate ez bar and dbs) (same reps/sets)
Ez bar or bb curls (same reps/sets)
EZ bar or flat bar pushdowns (same reps/sets)
Cable curls or bentover concentration curls

Next arm workout would be very similar but the focus would be on forearms instead of bi's. Bi's would still be hit but for instance - youd do seated or standing hammer curls in place of incline db curls. We can discuss more on it ....lets get those arms to grow G!

really kinda diggin this workout. looks as if it'll absolutely destroy your arms one question though -- what's the difference between french curls and skullcrushers? i've looked on g00gle and most places say that they're interchangeable with each other.

[metroba]

French curls - (at least this is what Ive always called em)
YouTube - Matt Doing 110lb 2 Hand Overhead Extension

[orbitron3000]

cool man. i've always heard those as DB tricep extensions

[metroba]

Ill try and remember to call em Overhead ext. from now on. French curls appear to be something besides what I learned them to be.

[SilentBob187]

French curls - (at least this is what Ive always called em)
http://www.youtube.com/watch?v=PyDZyynFIbc

Those aren't French Curls

French Curls are the same Skull Crushers.

YouTube - flat skull crusher

[Inarius]

Chest, back, shoulders, abs.... what more could you ask for?

BB Bench
135 x 15
165 x 5
155 x 8
165 x 8

BB Bent over rows
95 x 15
115 x 15
135 x 12
135 x 10

rev pec deck
3 sets 12-15 reps

incline db presses
45 x 15
55 x 10
60 x 8
60 x 8

Flat DB Flies
30 x 15
35 x 8
35 x 8

Situps
50
25
25

[orbitron3000]

chest/back/core


BB Bench
135 x 15
165 x 5
155 x 14
165 x 8

BB Bent over rows
95 x 15
115 x 12
135 x 10
135 x 10

rev pec deck
3 sets 12-15 reps

incline db presses
40 x 15
50 x 10
55 x 10
60 x 7

Flat DB Flies
20 x 10
25 x 10
25 x 10

Situps
50
25
25

gettin out of the sheiko mindset is a little strange, but i am definitely feelin sore the day after.

[metroba]

Nice workout guys! Almost Tlyer...almost