DESTROY and REBUILD

Page 1 of 2 12 Last
  1. Senior Member
    King Con's Avatar
    Stats
    5'11"   lbs.
    Join Date
    Aug 2008
    Posts
    1,676
    Rep Power
    916
    Level
    30
    Lv. Percent
    13.22%
    Achievements Activity ProPosting Pro

    DESTROY and REBUILD


    DESTROY and REBUILD.

    Clay. Shale. Soft slate. Calcium silicate. Concrete. Quarried Stone.

    Whatever you want to call it, it's about BRICKS. Brick by ****ing brick. Placing 'em down and hammering 'em into place. Layer by layer. Stronger. Bigger. SOLID. Everyone is working towards that foundation. A foundation built strong and meant to last. One that will handle the bumps, bruises, blood, sweat, and tears along the way. One that will look at forks in the road--and go ****ing straight. A foundation that has no fear and looks beyond simple ****. It doesn't get lost in the maze--but keeps it's eyes on the prize.

    A solid foundation can withstand any force. Rain. Snow. Sleet. Hurricanes. Floods. Thunderstorms. Tornadoes. Earthquakes. Whatever the hell you want to throw at it. Just the other day, I drove by an old part of town where a house exploded. What was the only thing left? That's right. The ****ing foundation.

    I have spent two years laying down the brick work and getting the base strong for the storm ahead. I have come from a bowl of jello down to a shredded wheat and now back to piecing together the foundation (see my other journeys). Designing and configuring the best way to put together my base. The absolute best way to construct the Animal within. For two years--I am pretty ****ing happy.

    I am by no means satisfied. I stay hungry. But I do have the confidence to acknowledge the progress I have made and the many more layers of rock to throw on.

    Destroy and Rebuild to me recognizes my own abilities to control my destiny. It reminds me to break down anything within my way. To demolish road blocks, speed bumps, nay sayers, jealousy woes, anything. To recreate a better version of what I am striving for. To give birth to the Animal dwelling within. To feed the need.

    I have several goals that I hope to accomplish. These too will be revealed in due time. Until then just know I am formulating the game plan and ready to construct.

    Destroy and Rebuild will follow my progress from here own out. I will end this with one of my favorite quotes... "I will make it to the moon if I have to crawl."

  2. Senior Member
    King Con's Avatar
    Stats
    5'11"   lbs.
    Join Date
    Aug 2008
    Posts
    1,676
    Rep Power
    916
    Level
    30
    Lv. Percent
    13.22%
    Achievements Activity ProPosting Pro

    Current Plans

    -Right now, I'm alternating between which workouts I do each week. Meaning one week I'll start with chest... the next I'll start with arms. I'm focusing on a recomp/strength based program. I'm also working on putting on as much lean mass as possible until I begin contest prep again in mid-November. I'm also lifting as heavy as possible. Here's a brief breakdown of how things look this week:

    Monday -- Chest/Delts
    Tuesday -- Back/Traps
    Wednesday -- Abs/Forearms/Calves
    Thursday -- Arms
    Friday -- Legs
    Saturday/Sunday -- OFF

    I also throw in abs/forearms/calves as much as needed. I'm really under the belief that you can never put in enough work for them. I'm not doing any cardio and some days I'll sit in the sauna post workout.

    Diet wise, I'm getting in 200 grams of carbs all from complex sources, a good amount of protein (I don't keep track), and a low to moderate dosing of fats. As mentioned, I don't keep track of how many grams and so forth I'm getting of each. I eat clean for the most part and am allowed a few cheat meals here and there as needed.

    Supplement wise, I use Universal Nutrition and Animal supplements exclusively. I'm currently using GH Max, M Stak, Pump, and Intra Aid. I'm also taking BCAA stack w/ Storm as well. On top of these I of course use the basics of Pak and Omega. I have Natural Sterol Complex (the new formula) ready to run after M Stak.

    I'll start posting workouts tomorrow. Got lots of grilled chicken and sweet potatoes to eat today. Time to put in work both in and out of the gym.
  3. Elite Member
    Inarius's Avatar
    Stats
    6'2"  260 lbs.
    Join Date
    May 2008
    Posts
    5,377
    Rep Power
    17441
    Level
    54
    Lv. Percent
    92.25%
    Achievements Activity ProPosting ProPosting Authority

    subbed man!
    SFW and GFH
    •   
       

  4. Senior Member
    Hoomgar's Avatar
    Stats
    6'3"  260 lbs.
    Join Date
    May 2008
    Posts
    2,509
    Rep Power
    1335
    Level
    35
    Lv. Percent
    71.8%
    Achievements Activity ProPosting Pro

    Thumbs up In!


    And it continues...

    Hg
  5. Senior Member
    King Con's Avatar
    Stats
    5'11"   lbs.
    Join Date
    Aug 2008
    Posts
    1,676
    Rep Power
    916
    Level
    30
    Lv. Percent
    13.22%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by Inarius View Post
    subbed man!
    Quote Originally Posted by Hoomgar View Post
    And it continues...

    Hg
    Thanks for the support fellas. Time to put in work... just business as usual...
  6. Senior Member
    King Con's Avatar
    Stats
    5'11"   lbs.
    Join Date
    Aug 2008
    Posts
    1,676
    Rep Power
    916
    Level
    30
    Lv. Percent
    13.22%
    Achievements Activity ProPosting Pro

    Target Group: Arms & Abs
    Performed in: ~58 minutes

    Pre Workout Arm Measure= 17.5" cold... a little over this but not enough for the next big increment...

    Sets x Reps (Weight, if listed)

    BB Curls: 4x10 ...first set I did using a wide grip...second set was done with a narrow grip...third set done seated with a wide grip...last set done seated with a narrow grip... I did double pumps on the even numbered sets for each rep... I also did a few 1/4 burns at the end of every set as well. Bis were beyond pumped... Weight wise I kept it around the 100-105 area. Nothing too heavy but I was able to maintain great form throughout.

    Ez Bar Scott Curls: 2x10 ...very tough but a mega stretch/pump... I used the same weight last week and got this a lot easier. Gonna bump up next week.

    Incline DB Curls: 2x10 ...these were extremely taxing...Just kept pumping and pumping on my biceps...I had a set of dbs that was 5 lbs lighter than the heavier set I was using, so if I was hitting up a few small dropsets after the 10...trust me wasn't much left in the tank for these drop sets though...

    Reverse BB Curls: 2x10 ...very slow, controlled...

    Tricep Pushdowns: *used short straight bar* 3 Warmup Sets; 2x10 (STACK + 45lb) followed by quick dropset w/ the stack for as many as I could get .... felt really powerful and my tris looked sick.

    Weighted Dips: 2x10 (BW + 45lb) ...Banged these out w/o a problem...was pretty taxing as well but I felt it in my tris...

    OH DB Tri Ext: Warmup; 2x10 ...banged these out w/ a 95 lb DB... after each set I dropped down and did a dropset with a lighter DB... once again, tris looked crazy.

    Lying Leg Raises: 2x20

    Wrist Rollers: 1 set

    Post Workout Measurement: A little over 18.5 inches


    Thoughts
    -DAMN what a pump. Seriously... arms looked thick/dense/full/insert other big phrases here My biceps were feeling great, triceps came off strong and my forearms/abs still got a little work on areas as well...didn't wanna overdue 'em as I worked 'em briefly yesterday. I seriously vomited in my mouth on the way to my car... what a ****ing session. Very proud of it...
    -I have a long day of classes and then my civil placement for litigation clinic... then I'm more than likely checking out Saw 6. I watched Paranormal Activity last night and really thought it was well done. My best advice is to watch it with an open mind and don't immediately think it's bull****. It was done very well.
    -My lower back is still tender from the deads on Tuesday... my arms are gonna be sore as well... I can feel it coming on.
    -Staying on track and keeping things together. I can honestly say this is the best I've looked at this weight... I'm deceivingly thick when you see me. Around 2 more weeks before the start of contest prep...
  7. Elite Member
    Inarius's Avatar
    Stats
    6'2"  260 lbs.
    Join Date
    May 2008
    Posts
    5,377
    Rep Power
    17441
    Level
    54
    Lv. Percent
    92.25%
    Achievements Activity ProPosting ProPosting Authority

    nice workout man! What supplements are you currently using?
    SFW and GFH
  8. Senior Member
    King Con's Avatar
    Stats
    5'11"   lbs.
    Join Date
    Aug 2008
    Posts
    1,676
    Rep Power
    916
    Level
    30
    Lv. Percent
    13.22%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by Inarius View Post
    nice workout man! What supplements are you currently using?
    Thanks I.

    I just finished a 50 day run of Animal Test w/ 2 extra AA capsules as well.


    Right now I'm using the following:
    -M Stak
    -Pump
    -Intra Aid mixed w/ bcaa stack
    -GH Max

    I'm also using Pak, Omega, and Uni Livers as well...

    After the M Stak runs out I'll be starting up the new formula of Natural Sterol Complex as well.
  9. Elite Member
    Inarius's Avatar
    Stats
    6'2"  260 lbs.
    Join Date
    May 2008
    Posts
    5,377
    Rep Power
    17441
    Level
    54
    Lv. Percent
    92.25%
    Achievements Activity ProPosting ProPosting Authority

    Quote Originally Posted by B Con View Post
    Thanks I.

    I just finished a 50 day run of Animal Test w/ 2 extra AA capsules as well.


    Right now I'm using the following:
    -M Stak
    -Pump
    -Intra Aid mixed w/ bcaa stack
    -GH Max

    I'm also using Pak, Omega, and Uni Livers as well...

    After the M Stak runs out I'll be starting up the new formula of Natural Sterol Complex as well.
    Nice stack man! I have a bottle and a half of the old NSC on my dresser... I need to get my sh!t together and use em up.

    Do you use Gh Max year round? How should it be cycled on and off?
    SFW and GFH
  10. Senior Member
    King Con's Avatar
    Stats
    5'11"   lbs.
    Join Date
    Aug 2008
    Posts
    1,676
    Rep Power
    916
    Level
    30
    Lv. Percent
    13.22%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by Inarius View Post
    Nice stack man! I have a bottle and a half of the old NSC on my dresser... I need to get my sh!t together and use em up.

    Do you use Gh Max year round? How should it be cycled on and off?
    Thanks. Yeah I always like NSC...

    TBH, this is my first time using it so I'm still acquiring how I like it and so forth. I'll let you know what I think though after I'm done. I do hear the GH Stack is better though from a few others...
  11. Senior Member
    Hoomgar's Avatar
    Stats
    6'3"  260 lbs.
    Join Date
    May 2008
    Posts
    2,509
    Rep Power
    1335
    Level
    35
    Lv. Percent
    71.8%
    Achievements Activity ProPosting Pro

    Can't neglect the arms and the abs man. Good workin B.


    Quote Originally Posted by B Con View Post
    Thanks I.

    I just finished a 50 day run of Animal Test w/ 2 extra AA capsules as well.


    Right now I'm using the following:
    -M Stak
    -Pump
    -Intra Aid mixed w/ bcaa stack
    -GH Max

    I'm also using Pak, Omega, and Uni Livers as well...

    After the M Stak runs out I'll be starting up the new formula of Natural Sterol Complex as well.
    The new NSC is healthier than ever bro. New greens and antioxidants. It's body builder gold man. J-Dawg was giving me a bit of the low down on it at the last ABC. I'm just finishing up my second bottle. Great stuff!



    Quote Originally Posted by B Con View Post
    Thanks. Yeah I always like NSC...

    TBH, this is my first time using it so I'm still acquiring how I like it and so forth. I'll let you know what I think though after I'm done. I do hear the GH Stack is better though from a few others...


    Hg
  12. Senior Member
    King Con's Avatar
    Stats
    5'11"   lbs.
    Join Date
    Aug 2008
    Posts
    1,676
    Rep Power
    916
    Level
    30
    Lv. Percent
    13.22%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by Hoomgar View Post
    Can't neglect the arms and the abs man. Good workin B.

    The new NSC is healthier than ever bro. New greens and antioxidants. It's body builder gold man. J-Dawg was giving me a bit of the low down on it at the last ABC. I'm just finishing up my second bottle. Great stuff!



    Hg
    Thanks HG. Yeah the new NSC is about to be run next week as I have just a few packs of M Stak left... can't wait to give it a whirl. Thanks for all your input as well brother.
  13. Senior Member
    King Con's Avatar
    Stats
    5'11"   lbs.
    Join Date
    Aug 2008
    Posts
    1,676
    Rep Power
    916
    Level
    30
    Lv. Percent
    13.22%
    Achievements Activity ProPosting Pro

    Target Group: Quads/Hamstrings
    Performed in: ~48 minutes

    Sets x Reps (Weight, if listed)

    For those that don't know-- I suffered a TFL injury (strain) a while back and have been working to recover from it. I haven't been able to train as heavy as I usually do but I have been forced to start anew focusing on form and technique above all else. Slow and steady building it back up... So far so good...

    *Stretching and 3 min warmup on the bike*

    Leg Extensions: *pre exhaust* 1x50; 1x40; 1x30 ...I moved up in weight each set. These burned like no other but my quads were on fire and ready to rock and roll...

    Horizontal Leg Press: 2x15 ...I moved up 50 lbs from last week...tough but still rocked it. Next week I'm gonna use our 45 degree leg press machine for a different angle.

    Squats: 2 Warmups; 2x10 ...To be perfectly honest, I wanted to get buried today. I set the safety bars and prepared for it. But it never happened. I went heavier and heavier and finally got above 250 for the first time in a long time. Felt good...last 2-3 reps of each set was a battle...

    Lying Leg Curls: 3x10 ...progressed in weight and held the last rep of each set for a good 3-5 second count...

    Standing Leg Curls: 2x10 ...Used leg ext machine and really just focused on these... my hammies were full when I was through...



    Thoughts
    -My abs/bis/tris are sore. Lower back is finally coming around--at least until today. I went heavier on squats than previously and felt damn good bout it too. Got good depth and didn't hurt. It was seriously a battle on a few of the reps... But I wasn't scared to get buried, even though I never did.
    -I got a long day in court today with a few trials. Just grabbed some quick food (i.e. Real Gains) for 'bout two meals since its impossible to judge anything timewise in court... Least I'm prepared though.
    -I saw SAW 6 last night-- I'm a big Saw fan and love the series. It's actually a good movie that definitely spices up the story line (if you've been keeping up with it). Has some great "games" as Jigsaw calls 'em and really reminds me of the 2nd movie in a way and ties things together. I liked it....
    -I gotta run to court but enjoy your friday...
  14. Senior Member
    King Con's Avatar
    Stats
    5'11"   lbs.
    Join Date
    Aug 2008
    Posts
    1,676
    Rep Power
    916
    Level
    30
    Lv. Percent
    13.22%
    Achievements Activity ProPosting Pro

    Target Group: Back, Traps, Rear Delts
    Performed in: ~55 minutes

    Sets x Reps (Weight, if listed)

    Deadlifts: Warmup Sets; 2x10 ...Man oh man. First set I got to 6 and then my strap let me down... cheap ass straps FML... so I wrapped back up and banged out the remaining 4. For the 2nd set I wanted to try something different... I actually used an OH grip as my over/under combo failed me when the strap let loose... I started w/ 405 banged out 3 or 4 then stripped it down to 385 and banged out another 3 or 4 then stripped it down to 365 and banged out another 4... and then I laid down as my lower back was begging for mercy. Was a great dropset effect... heaviest I've gone since the TFL injury as well. 365 felt like death at the end by the way...

    DB Rows: 2x10 ...I've been moving up in weight on these each week. Grabbed the 100s and had no problem. Felt really good... going up again next week if all goes well.

    Wide Grip Pull Downs: 2x10 ...Didn't wrap my thumb and just kept these at the same weight I've been doing on the first set. 2nd set I dropped it in weight but held each rep for a good 2-3 second count at the contraction. Felt wide afterwards...

    Bent Laterals: 2x10

    BB Shrugs: 2x20 ...OH grip and 315 again this week... smooth and controlled, held last reps for as long as possible.




    Thoughts
    -Started off the week right with back. My back is trashed... seriously especially my lower back. Oh man. I'm happy with how things are progressing... Really wanted that first set of 10 to go down smoothly on deads but the grip/strap failed me like no other. This is the main reason why I opted to go with a heavier dropset for the last set. I wanted to knock out some pullups as well but didn't really have the time as I was pretty much destroyed after deads and it took me a lil' longer to warm up and so forth today. Oh well... I'll prolly throw some in on my Wednesday (ab/forearm/calf day). My forearms have been sore all weekend... I must have really hit them good with the gripper and exercises this past week.
    -Diet wise I had a few cheats as allowed on the weekend... Cooked up a big batch of chilli in the crock pot so I'll be enjoying that for a few meals with a scoop of whey. No Halloween candy for me--but I did go to iHop yesterday after church for some steak, eggs, and pumpkin pancakes.
    -Went to the Wake/Miami game -- which we should have won... argh. Even my Dawgs lost... but at least Oregon won (I hate USC) and my Panthers won as well. Hopefully this will be a turning point in their season.
    -2 classes then spending the rest of the day STUDYING for the MPRE (the professional responsibility and ethics portion of the NC Bar) that I take this Saturday. Then I have work a bit later today.
  15. Senior Member
    King Con's Avatar
    Stats
    5'11"   lbs.
    Join Date
    Aug 2008
    Posts
    1,676
    Rep Power
    916
    Level
    30
    Lv. Percent
    13.22%
    Achievements Activity ProPosting Pro

    Target Group: Chest/Delts
    Performed in: ~50 minutes

    Sets x Reps (Weight, if listed)

    BB Bench Press: 3 Warmup Sets; 1x10 (285); 1x10 (290) ...I destroyed the first set this no with no issues. Definitely getting stronger... I got to rep 8 on the 2nd set and needed some taps on the 9th and not sure what I delivered on the 10th rep... I was already feeling it after the first set. Heavy benching FTMFW. I felt massive afterwards...

    Decline DB Flyes: 2x10 ...the incline bench disappeared somewhere...we have major goons around the gym so I opted for the decline version of these. Instead of bringing the DBs together at the top I kept 'em about 8-10 inches apart at the top of the movement to keep constant tension on my chest. Felt good...

    Incline DB Press: 2x10 ...the incline bench reappeared...haha seriously we have major goons at my gym... I opted for the DB version and was surprised I got the 100s with no problems as I haven't done DB inclines in forever. Moving up in these for sure.

    SM Military Press: Warmup; 2x10 ...didn't go as heavy as last week...kept it constant at the 185 range...just didn't have much left in the tank here...

    Shoulder Press Machine: Warmup; 2x10 ...Opted for machine because you guessed it more goons took over all the benches. I'm right at the stack for these....

    DB Side Laterals: 2x10 ...kept form really tight/controlled and felt great.



    Thoughts
    -I had a great spotter today--seriously. It's VERY rare nowadays... was happy of my improvement on the 285... time for 290 next time to start off with. Chest still feels FULL. Delts/Chest feel good and tight. I sat in the sauna for about 2 songs on my iPod to just cool down a minute...
    -Diet was on point like no other yesterday. Seriously. Woke up looking better than yesterday... that's always the game plan. More of the same today...
    -I have class then a break then criminal placement where I'll be doing who knows what then back here to study the rest of the night for the MPRE.... FML....
    -For those wondering, I opted for the DeAngelo Williams jersey since he also set the Panthers rushing record as well....


    Show Update
    -Well I've checked around and it doesn't seem like March is a favorable month for shows around here. Thus I looked a bit further and found 3 shows. 2 are in May and are in NC. The 3rd is the first week of June in NC as well. The organizations are FAME, Musclemania, and NGA. Does anyone know anything about them?
    -As a result of a possible later show, I'll be continuing my current program through November. At the end of the month, we will assess where I'm at and go from there. My trainer has no worries about getting me lean/shredded though.
  16. Elite Member
    SilentBob187's Avatar
    Stats
    5'9"  175 lbs.
    Join Date
    Dec 2007
    Age
    30
    Posts
    7,851
    Rep Power
    11116
    Level
    57
    Lv. Percent
    25.79%
    Achievements Activity AuthorityActivity ProPosting ProPosting Authority

    Somebody's throwing some big weight around in here.
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!
  17. Elite Member
    Inarius's Avatar
    Stats
    6'2"  260 lbs.
    Join Date
    May 2008
    Posts
    5,377
    Rep Power
    17441
    Level
    54
    Lv. Percent
    92.25%
    Achievements Activity ProPosting ProPosting Authority

    nice numbers man! very impressive
    SFW and GFH
  18. Senior Member
    King Con's Avatar
    Stats
    5'11"   lbs.
    Join Date
    Aug 2008
    Posts
    1,676
    Rep Power
    916
    Level
    30
    Lv. Percent
    13.22%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by SilentBob187 View Post
    Somebody's throwing some big weight around in here.
    Thanks. Glad to see you found me in here

    Quote Originally Posted by Inarius View Post
    nice numbers man! very impressive
    Thanks I. Gotta lift heavy to get big... at least from my experience...
  19. Senior Member
    King Con's Avatar
    Stats
    5'11"   lbs.
    Join Date
    Aug 2008
    Posts
    1,676
    Rep Power
    916
    Level
    30
    Lv. Percent
    13.22%
    Achievements Activity ProPosting Pro

    Target Group: Calves/Abs/Forearms
    Performed in: ~50 minutes

    Sets x Reps (Weight, if listed)

    Seated Calf Raises: 4x25 ...smooth, controlled, very slow reps, full ROM

    Calf Extensions: 4x25 ...the usual with these...nice, slow, felt good...great stretch

    Seated DB Wrist Curls: 4x25 each arm...I had 3 different DBs over there and went as heavy as I could for as many reps as I could and would immediately drop to the next DB and bang out as many reps as I could till I got all 25. Forearms hated me after this.

    BB BTB Wrist Curls: 4x20 ...had a loaded bar and a non-loaded bar...after I repped out with the loaded bar I would immediately drop to the non-loaded one and rep out very slow reps...

    Lying Leg Raises: 3x20 ... oh man ... I thought this wasn't nothing till the 2nd set... then it was brutal.
    *SUPERSET*
    Double Crunches: 3x12 ... I was done... this is a brutal superset...



    Thoughts
    -Just got in a quick session and felt good. Forearms were hit VERY hard. They are still tight... calves feel tight as well. Abs likewise. I'm going to hit a few standing cable crunches while at work tonight prob just the usual 3x20 or something like that. I've opted to hit legs tomorrow as my forearms took the brunt of the work today so I want to let them recover a bit before I hit arms on Friday.
    -I feel like I'm progressing pretty good in all areas. I had to stay late yesterday at my criminal placement as I was dealing with a motion in court and 2 interviews w/ clients... I didn't get to study like I wanted for the MPRE... which equates to more work on it today. I have one class then a 4 hour lecture on the MPRE then another class and then onto work. I can't wait till this week is over.
    -Ran into a guy at my gym outside of the gym and he was asking me what I did for a living... I said I'm a student he was like really where? I said ____ Law School and he was shocked. He honestly told me "No offense, but I would have NEVER thought that from seeing you in the gym." None taken
  20. Senior Member
    King Con's Avatar
    Stats
    5'11"   lbs.
    Join Date
    Aug 2008
    Posts
    1,676
    Rep Power
    916
    Level
    30
    Lv. Percent
    13.22%
    Achievements Activity ProPosting Pro

    Target Group: Quads/Hamstrings
    Performed in: ~43 minutes

    Sets x Reps (Weight, if listed)

    *Stretching before and in between sets*

    Leg Extensions: *pre exhaust* 1x50; 1x40; 1x30 ...Like last week moved up in weight each set...quads were on FIRE! Seriously a painful but insane pump. I had to keep rubbing/massaging my quads in between sets haha

    45 Degree Leg Press: Warmup Set; 2x15 ...First time using this one in a while, went a lot heavier than I thought I would. I've never been out of this world strong on leg presses but they are coming along. Legs felt really full after these and the leg exts...

    Squats: 2 Warmups; 2x10 --immediate dropset 1x10 ...Did a few warmup sets w/ 135 and just kept 'em VERY slow, pausing at the bottom and exploding up with it... felt good. 2 working sets were again over the 250 mark and I got 'em a lot better/easier than last week. Things are definitely coming along here. After the 2nd set, I did an immediate dropset for another slow 10. Felt great.

    Lying Leg Curls: 3x10 ...moved up in weight and went heavier than last week. Unfortunately our machine doesn't have any indication of how much it is so I just go by where I put the pin...I paused and held contractions on all the last reps.

    Standing Leg Curls: 2x10 ...Went lighter in weight on these and really focused on just letting the hamstring do the work. I also did these one leg at a time, non stop so I got them done and had a great pump.

    Seated Leg Curls: 1x10 ...I just did one set of these and went slow and focused on contractions...



    Thoughts
    -Forearms are still sore from yesterday. Everything else is still fine. Lower back was tight immediately with the leg presses and squats. It's subsiding now. Feeling good about progress being made. Quads were super pumped/full and hammies feel good. I got in the sauna afterwards for around 10 minutes and just relaxed.
    -Diet has been on point all week. Serious. I did have a medium sized bowl of chilli w/ a small serving of corn bread for my 4th meal yesterday. That's the only thing that could be argued to have been strayed from my plan and I really just viewed it as "leg fuel" for today. I feel pretty good with where I'm at right now with everything.
    -Supp wise, I feel like the NSC is kicking in as well. I feel an overall hardness/density to my muscles that I didn't notice prior. For example, my chest feels thick/dense/"wall-like". I'm loving it. So far so good with everything.
    -School work is getting done. I have 2 classes and then spending the rest of the day with video lectures and practice tests for the MPRE that I take Saturday. I'll be at home so another solid diet day.
    -At work we got new shirts yesterday. They are "golf" like polos so they are very "breathable" material... we will see how it goes.
  21. Senior Member
    King Con's Avatar
    Stats
    5'11"   lbs.
    Join Date
    Aug 2008
    Posts
    1,676
    Rep Power
    916
    Level
    30
    Lv. Percent
    13.22%
    Achievements Activity ProPosting Pro

    Target Group: Arms & Abs
    Performed in: ~57 minutes

    Sets x Reps (Weight, if listed)

    BB Curls: 1 Warmup; 2x10; 1x8; 1x2 dropset 1x10 ...I went for a different rep scheme today. I hit a good warmup then a light set right afterwards. Then a good set of 10 and then a solid set of 8 with 115. Bumped it up to 135 and got a good solid 2 before doing an immediate dropset of 10 more reps with a lighter weight with double pumps at the top. I also moved my grip each set (i.e. one would be narrow, next would be SW, next would be wide, etc). I was good to go after these...

    Reverse Ez Bar Incline Curls: 1x10 ...believe it or not, someone took the bench and laid it down and started doing flys on this while I went to add more weight to the bar... oh well felt good for that one set though

    Ez Bar Scott Curls: 2x10 ...did these with double pumps on each rep and on the last set and the last rep I did 4 1/4 burns at the top. Biceps were done.

    Tricep Pushdowns: *used short chambered bar* 3 Warmup Sets; 3x10 (STACK + 45lb) Tris felt good and full here.

    Weighted Partial Dips: 1x10 (BW + 45lb); 1x8 (BW +70lb) ...Got these with no problems...for the last set I got to 8 and didn't wanna "force" 'em so I did a quick dropset with BW partial dips to finish it out...

    Ez Bar Skullcrushers: Warmup; 2x10 ...felt really good, smooth and controlled, upped it up in weight. Tris/Bis felt great.

    Kneeling Cable Crunches: 100 reps ...I did these very slow, controlled, and squeezed/held contractions... I was feeling 'em..

    Woodchoppers: 3x12 each side ...went heavier than usual and really killed 'em. Felt great...kept form tight and my abs were burning all over.

    Wrist Rollers: 4 reps...these were killer... 4th rep took a lot out of my forearms

    Seated BB Wrist Curls: 2 sets ...kept 'em slow and focused on contractions


    Thoughts
    -Arms felt full, solid, strong, and looked good. I can tell I worked 'em good as it was a) tough to carry my water jug, b) tough to drive home (i drive a stick shift), and c) they feel tight/tender as I sit here typing this. Was a really good session though.
    -My legs are sore from yesterday. Definitely a good sign. Gonna get a lot of rest this weekend (after my test tomorrow morning). Rest and food.
    -Today I have a few cases to handle at the law firm and then heading back here to finish studying for the MPRE. Wish me luck tomorrow.
    -Hope everyone enjoys the weekend.
    -My birthday is Tuesday. I'll be even older
  22. Senior Member
    King Con's Avatar
    Stats
    5'11"   lbs.
    Join Date
    Aug 2008
    Posts
    1,676
    Rep Power
    916
    Level
    30
    Lv. Percent
    13.22%
    Achievements Activity ProPosting Pro

    Target Group: Back
    Performed in: ~65 minutes

    Sets x Reps (Weight, if listed)

    Deadlifts:
    Warmups
    275x5
    315x5
    365x5
    405x3
    425x1
    425x1
    435x2
    455x1
    465x1
    475x0
    475x1
    475x1 PR

    Holy hell. I strayed from the program a bit today and got the OK to do some lower rep work on deads. Deads have never been a strong point for me and I've been wanting to bring these up. Last time I was focusing on bring them up in conjunction with my legs I got injured (TFL). My old PR was w/ 455. I know nothing impressive. I'm aiming to pull 5 as soon as possible. The 405 felt easy and I could have gotten more--but was wanting to hold back for more weight. The 425 wasn't bad either. I was surprised when I banged out the 435 for 2 as it felt really easy. I could have kept going--but I wanted to see how heavy I could go. The TFL really felt good and I was stretching here and there inbetween sets. I put my old max 455 on there and was just thinking hey for ****s and giggles, let's see what's up. I ended up pulling it really with no problems. Time to up the ante, 465 went up and I locked it out. Felt great. **** it let's go for more. 475 was a fail on the first attempt. I pulled it up to my knees and just let it fall back down. Damn. I swapped to a Metallica song and blasted out the 475--it was very slow around the thigh/lock out but I kept digging and locked it out. Did it one more time for good measure. I got this ****. Next week going back to a bit more volume on the sets but I thought this was a great improvement since the last time I did deads.


    Wide Grip Lat Pulldows: 3x10 ...Just focused on letting the lats engage and do the work. Felt great...

    Seated Cable Rows: 3x10 ...kept good form on these and really felt 'em. I always love how these really give you a great pump. First time doing 'em in awhile but won't be the last.



    Thoughts
    -I took the MPRE test early Saturday. I actually reviewed my answers (I never do this). I felt happy with my choices and turned it in. In 5 weeks, I'll know if I pass or not. Spend the rest of the weekend relaxing and enjoying early birthday festivities. Tomorrow is my birthday. I'm going to a Japanese Steakhouse and eating the rest of my butterfinger ice cream birthday cake. Hell yeah.
    -When I talked with Rage this weekend, he gave me the OK to do some lower rep deads but to be careful and so forth. I'll be alternating 'em in here and there with my usual volume as well. Things went really well and I finally feel like I'm gonna pull 500 soon. That's been one of those thorns in my side as I've never been great on deads. Lower back is trashed and I threw in a few pulldowns and cable rows to hit it all over. Good stuff. No better way to start the week.
    -2 classes, a nap, studying/homework and then work. I'll be making up what I didn't hit today (traps/rear delts) on Wednesday. Hope everyone had a great weekend.
  23. Elite Member
    Inarius's Avatar
    Stats
    6'2"  260 lbs.
    Join Date
    May 2008
    Posts
    5,377
    Rep Power
    17441
    Level
    54
    Lv. Percent
    92.25%
    Achievements Activity ProPosting ProPosting Authority

    happy early birthday man! and congrats on the pr
    SFW and GFH
  24. Senior Member
    King Con's Avatar
    Stats
    5'11"   lbs.
    Join Date
    Aug 2008
    Posts
    1,676
    Rep Power
    916
    Level
    30
    Lv. Percent
    13.22%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by Inarius View Post
    happy early birthday man! and congrats on the pr
    Thanks I. Just putting in work. The PR came out of nowhere as I intended to do something different with the deads but just got caught in the zone and kept pounding away at 'em.
  25. Senior Member
    King Con's Avatar
    Stats
    5'11"   lbs.
    Join Date
    Aug 2008
    Posts
    1,676
    Rep Power
    916
    Level
    30
    Lv. Percent
    13.22%
    Achievements Activity ProPosting Pro

    Target Group: Chest/Delts
    Performed in: ~57 minutes

    Sets x Reps (Weight, if listed)

    BB Bench Press:
    2 Warmup sets
    225x5
    275x3
    315x1
    335x1
    355x1
    365 did an ultra slow negative with for a 5 second count
    315x5
    225x15

    First time putting over 300 on the bar in a LONG time. Felt good to feel the weight again... just testing the waters... 335 went up waaaaay too easy. So I jumped to 355.. prob too quick of a jump but I still popped the 355 even though it was a little bit of work. The ultra slow negative felt really good and the 315 for 5 felt amazing. Chest was nice and pumped/tight and feeling it.

    Decline DB Flyes: 2x10 ...Did these bringing the DBs no more than 8-10 inches together at the top to keep constant tension on my chest. Felt really good and the stretch was fan-****ing-tastic. Damn it was good stuff.

    Incline DB Press: 2x10 ...Just kept these at the 100s and then did an instant drop set after the last set for another 8 reps. Felt good.

    SM Military Press: Warmup; 2x10 ...got up to 205 just working these up slowly...the SM is ancient and a piece of **** (i.e. the bar won't turn when its time to re-rack it)... did a dropset after the last set.

    Shoulder Press Machine: Warmup; 2x10 ...Popped 5 away from the stack and then popped the stack. Felt good.

    DB Side Laterals: 2x10 ...kept form in check and got a great pump.



    Thoughts
    -Today is my birthday, for those that know me know I wouldn't have it any other way than banging out a chest workout. My system is fried with Monday's heavy deads and today's heavy benching--eating a bit extra today at the Japanese Steakhouse to make up for it. And tomorrow is my virtual off day (I still work abs, forearms, calves though). Add a nap in today as well and I think I'll be right back on track for legs on Thursday.
    -My chest felt really good after benching. My left wrist is a little sore (I knew I should have worn my wrist wraps)... but I got some flex to help ease it. I've definitely noticed a difference from doing the flys this different way... I feel like I've brought my chest up some as well. Looking forward to where the heavy benching takes me. I won't be doing this type of scheme each chest/delt day but I will be rotating it in to help bust through where I wanna be.
    -Things seem to be going right on track...
  26. Senior Member
    King Con's Avatar
    Stats
    5'11"   lbs.
    Join Date
    Aug 2008
    Posts
    1,676
    Rep Power
    916
    Level
    30
    Lv. Percent
    13.22%
    Achievements Activity ProPosting Pro

    Target Group: Calves/Abs/Forearms
    Performed in: ~45 minutes

    Sets x Reps (Weight, if listed)

    Seated Calf Raises: 4x25 ...VERY slow reps and holds at the top...
    *SUPERSET*
    Front DB Wrist Curls: 4x25 ...man oh man I even had veins running down my arms with these...

    Calf Extensions: 4x25 ...moved up on weight in these and that made a great difference...
    *SUPERSET*
    BTB BB Wrist Curls: 4x25 ...These started off as not so bad but quickly got brutal in the 2nd and 3rd sets...

    BTB SM Shrugs: 2x25 ...hadn't done these in awhile so I decided to hit 'em up...felt great though

    Ab Crunch Machine: 4x25 ...squeezed those abs and just focused on the contractions and squeeze...moved up in weight progressively each set.



    Thoughts
    -I'm feeling good. Had a massive dinner at the Japanese Steakhouse last night which was amazing. Had the rest of my butterfinger ice cream cake as well... needless to say I'm pretty much fully recovered with the added rest and great food.
    -We are getting the aftermath of Tropical Storm Ida around here so it's heavy winds and very heavy rain all over. I'm stuck at school in this till bout 5. Bookbag is packed with food though.
    -Everyone enjoy your Wednesday...
  27. Senior Member
    King Con's Avatar
    Stats
    5'11"   lbs.
    Join Date
    Aug 2008
    Posts
    1,676
    Rep Power
    916
    Level
    30
    Lv. Percent
    13.22%
    Achievements Activity ProPosting Pro

    Target Group: Quads/Hamstrings
    Performed in: ~44 minutes

    Sets x Reps (Weight, if listed)

    *Stretching before and in between sets*

    Leg Extensions: *pre exhaust* 1x50; 1x40; 1x30 ...For the first time I was able to hit all 50 reps w/o taking a pause...my quads were torched after these. Damn....

    SM Front Squat: Warmup Set; 2x15 ...Opted for these over leg press today just to add some variety into things...got deep afterwards my legs felt full of blood.

    Squats: 4 Warmups; 4x5 --immediate dropset 1x10 ...Did a lot more warm ups here and felt really good about things. My hip was a little tender today for some reason (I think I slept weird) but after all the warm ups I was ready to rock and roll. I went 20 lbs or so heavier from last week and just kept it at 275 for these sets of 5. They felt really good and just getting back into the swing of things again... I did a quick dropset that was more like speed reps than anything and focusing on exploding... I'm very happy to be bouncing back quick on squats again.

    Lying Leg Curls: 3x10 ...went heavier than last week and did each rep slow and controlled, for the last reps I held the contraction for a good 3-5 count.

    Standing Leg Curls: 2x10 ...Just ran through these one leg at a time till I was done with 'em. Hammies felt good.




    Thoughts
    -Since adding in that accessory work on Wednesdays I've noticed that my forearms, abs, calves feel pretty good the next day. By pretty good I mean I can tell they've been worked but they aren't unbearable. Slowly but surely.
    -I sat in the sauna afterwards... the temp in there was HELL literally as we don't have a temp or thermostat working in that bad boy so it just blazes.... felt relaxed and refreshed though. The weather here is ****ty as it's high volume winds and heavy heavy rain. It's been like this ALL week... flash flood warnings too... geeez.
    -Getting a nap in later today after my clinic hours and then doing guess what, Not a damn thing. Enjoy your Thursday.
  28. Senior Member
    King Con's Avatar
    Stats
    5'11"   lbs.
    Join Date
    Aug 2008
    Posts
    1,676
    Rep Power
    916
    Level
    30
    Lv. Percent
    13.22%
    Achievements Activity ProPosting Pro

    Target Group: Arms & Abs
    Performed in: ~56 minutes

    Sets x Reps (Weight, if listed)

    DB Curls: 2 Warmups; 2x10 ...I didn't go too heavy but really used these as a precursor to get things warmed up...my bis loved it.

    Alt DB Incline Curls: 2x10 ...Not sure if that's the correct name for this, basically I used a DB and the back of an incline bench to improvise my own version of a "spider curl"... gave me a killer stretch, pump and really took my shoulders out of the equation being isolated against the back pad.

    Ez Bar Scott Curls: 2x10 ...I added these in for good measure...damn my bis were burning...I did the 1/4 burns at the top of the last reps as well...

    Hammer Curls: 2x10 followed by immediate dropset...damn these felt amazing...

    Tricep Pushdowns: *used short chambered bar* 3 Warmup Sets; 2x10 (STACK + 45lb) followed by immediate dropset... damn.

    Weighted Partial Dips: 2x10 (BW + 45lb) ...my tris were seriously full and pumped here. I also would throw in a couple extra dips of just BW as well.. what sucks is after this all the other areas where I wanted to work were taken... yeah really... so I improvised...

    Lying Leg Raises: 30 reps

    Hanging Knee Raises: 20 reps ...I did these right after the leg raises...my lower abs were burning...and finally the other areas opened up for me to finish my work

    Rope Pushdowns: Warmup; 2x10 ...did these smooth and controlled and pulled apart as hard as possible at the bottom...

    Close Handle Pulldown: 2x10 ...this is the attachment that looks like a mini pyramid...I used this to help bring out some horse shoe goodness haha

    Alt Reverse Cable Pulldown: 1x10 each arm ...just did these to finish things off...

    Kneeling Cable Crunches: 100 reps ...oh man I was feeling these...


    Thoughts
    -Felt good in there today. Arms looked thick all around... I never noticed how much my longer tricep head over powers the smaller one... gonna try and incorporate more stuff to help balance it out a lil' bit. Abs and Arms feel good... I can already tell my arms are gonna be sore...
    -Got a busy day in court...possibly another trial we will see... got my bagged packed though w/ food.
    -Getting in a quiet Friday night for once and possibly making some spaghetti... I'm going to the last home game for Wake tomorrow against FSU (we need a win). Then after that I'm driving down to Charlotte for the Panther game Sunday....
    -Hope everyone has a great weekend.
  29. Senior Member
    King Con's Avatar
    Stats
    5'11"   lbs.
    Join Date
    Aug 2008
    Posts
    1,676
    Rep Power
    916
    Level
    30
    Lv. Percent
    13.22%
    Achievements Activity ProPosting Pro

    UPDATE
    -Spent the weekend busy and traveling. Woke up early Saturday for the Wake/FSU game... only to pack up my stuff and leave a few hours after the game to head to Charlotte for the Panthers/Falcons game yesterday. Weekend was packed with football...

    -My body/mind/everything is just worn out so I took off today and slept in a little bit longer than usual. I feel a lot better now and just getting back on track with everything after a LOOOOONG weekend. Got a lot of work to do this week....
  30. Elite Member
    SilentBob187's Avatar
    Stats
    5'9"  175 lbs.
    Join Date
    Dec 2007
    Age
    30
    Posts
    7,851
    Rep Power
    11116
    Level
    57
    Lv. Percent
    25.79%
    Achievements Activity AuthorityActivity ProPosting ProPosting Authority

    Way to enjoy the weekend man!
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!
  31. Senior Member
    King Con's Avatar
    Stats
    5'11"   lbs.
    Join Date
    Aug 2008
    Posts
    1,676
    Rep Power
    916
    Level
    30
    Lv. Percent
    13.22%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by SilentBob187 View Post
    Way to enjoy the weekend man!
    Thanks SB. It was a lot of tailgating and a lot of football... don't think it can get better than that.
  32. Senior Member
    King Con's Avatar
    Stats
    5'11"   lbs.
    Join Date
    Aug 2008
    Posts
    1,676
    Rep Power
    916
    Level
    30
    Lv. Percent
    13.22%
    Achievements Activity ProPosting Pro

    Target Group: Back/Traps/Rear Delts
    Performed in: ~57 minutes

    Sets x Reps (Weight, if listed)

    Pullups: 25 reps ...all wide grip...haven't done 'em in awhile so it took me a few sets but still got 'em in and was ready to rock.

    Chest Supported T Bar Row: 2 plates x 10; 3 plates x 10; 3 plates and a quarter for 8 followed by immediate dropset of 2 plates for another 10. Damn haven't done these in forever and they felt great. I believe these were heavier than I have gone before on 'em with no issues

    Alt One Arm Rows: 2x10 each arm followed by very slow set of 10 with both arms. I just kept blasting each arm and rowing until each set was done...I didn't pause between 'em just kept rowing. The last set was a VERY slow set where I held each contraction for a good 5 second count before slowly returning to the start and going again.

    Lat Pulldown: 3x10 (WIDE) 3x10 (Reverse Narrow Grip) ...damn these felt great. My back really felt these all over and my lats felt like they were just flaring out... felt good and loved hitting the different angles with these.

    Straight Arm Pushdowns: 3x10 ...first time doing these where I actually felt 'em in my lats.... damn. The pump was incredible.

    SM Shrugs: 1x10; 2x20 followed by one set of BTB SM Shrugs for 15. Nothing special here. I didn't bring my straps today so my grip was pretty much shot from the beginning and couldn't go as heavy as I wanted so I just kept squeezing and squeezing each rep.

    Rear Delt Cable Raises: 2x10 ...these blow my rear delts up like no other. I always get tons of blood into 'em with these.

    Nautilus Lat Pullover Machine: 3x10 ...just kept doing these and pumped more and more blood into my back. Progressively moved up in weight each set...


    Thoughts
    -I rested up all day yesterday--well as much as I could. I have a bunch of school work due with the end of semester crap load that teachers like to pile on. I have my final trial today in Trial Practice and just getting things done.
    -Today felt great in there and I felt like I hit a lot of back in a lot of different areas. Felt really good... opted to not do Deads this week to save up for 'em next week when I won't be off of a weekend of tailgating hahaha... plus wanted to give my CNS a bit of a break... I wanted to do racks but they were taken so I just scratched 'em. Gotta be flexible in there at my gym.
    -Diet has been spot on since the weekend... I felt like I drank 2 gallons of water yesterday and couldn't get enough. I'll have to be creative during my trial today with food so I may throw in some casein just to be safe.
    -I looked in the mirror with my shirt on and felt like I had really made a lot of progress on my back... good things for sure. Felt like there was more mass/detail/lumps going on than before.
  33. Senior Member
    King Con's Avatar
    Stats
    5'11"   lbs.
    Join Date
    Aug 2008
    Posts
    1,676
    Rep Power
    916
    Level
    30
    Lv. Percent
    13.22%
    Achievements Activity ProPosting Pro

    Target Group: Chest/Delts
    Performed in: ~59 minutes

    Sets x Reps (Weight, if listed)

    BB Incline Press: 3 Warmups; 225x12; 255x8; 275x5 ...no real rhyme or reason to this just kept pressing... first time using 275 for reps on here in a while... for those that know me or have lifted with me, you know I almost put 315 on

    Decline DB Flyes: 2x10 ...used the 50s and just got a good squeeze in my pecs...kept constant tension on 'em by keeping the DBs about 6-8 inches apart at the top of the movement...

    Flat DB Press: 2x10 followed by immediate drop set of 10 more ...didn't go heavy at all... just kept it at the 100s... I was doing "farmer's walks" inbetween sets when I got the DBs because the close bench by the DBs was taking by someone doing lord knows what on it. So I opted for the bench that was waaaaay on the other side of the room haha I tell you my gym is crazy.

    Seated BB Military Press: Warmup; 2x10 ...first time doing these outside of a smith machine... felt great... banged out a good clean 10 then went to 185 for the last set of 10... I had to rest pause the last set but still got it with no issues...

    Arnold Press: 2x10 ...did these with 70s and had no issues and felt really good... delts were on FIRE.

    Shoulder Press Machine: 1x12 ...just did one set to really fry my delts beyond all repair...

    DB Side Laterals: 2x10 followed by immediate dropset of 10 more ...I really focused on form/control on these. I constantly see people using too much weight on these and I just wonder what their form is like?



    Thoughts
    -My chest was incredibly pumped. My upper chest was insane and just felt a lot bigger than the rest of my pec after that first set. Even'd things out with the rest of the work. Flys felt good and were very deep stretches. During the seated militarys a worker at the gym came over and wanted to watch. I know very weird... I just tuned him out with the iPod and kept my head down. My delts/chest are tender/sore--especially my delts. Man oh man what a great session.
    -Napping, getting my meals in, and relaxing before work tonight. It doesn't get any better... I will be doing some school work though inbetween... argh.
    -I won't be doing an accessory day this week due to taking Monday off. Instead I'll hit calves on leg day tomorrow and I'll hit abs/forearms with arms friday...
  34. Senior Member
    King Con's Avatar
    Stats
    5'11"   lbs.
    Join Date
    Aug 2008
    Posts
    1,676
    Rep Power
    916
    Level
    30
    Lv. Percent
    13.22%
    Achievements Activity ProPosting Pro

    Target Group: Quads/Hamstrings
    Performed in: ~54 minutes

    Sets x Reps (Weight, if listed)

    *Stretching before and in between sets and even AFTER sets*

    Leg Extensions: *pre exhaust* 1x50; 1x40; 1x30 ...I was able to do everyone of these sets without a rest/pause to 'em except for the 2nd set which I had to stop on rep 30 for...I took a quick breath, rubbed my quads, and called myself a ***** for stopping. Damn these are so painful but really get your mind right for legs.

    Horizontal Leg Press: 2 Warmup Sets; 2x15 ...These were a tough 15...I'm not a fan of the horizontal leg press but I feel if I can rotate this thing with the 45 degree one then I'll hit a multitude of angles... which hopefully equates to more progress.

    Squats: 5 Warmups (did 8 deeeep reps w/ 'em); 2x10 (275) (was a fart under parallel) ...after the last set I immediately followed with a dropset for another 10 reps going ATG. I was exhausted after the first set of these but sucked it up for the second one. More reps than last week--****'s coming back. Thank you muscle memory...

    Lying Leg Curls: 3x10 ...focused on the hammies pulling and held last reps for a good 5 second count...

    Seated Leg Curls: 2x10 ...haven't used this machine in awhile but it felt pretty good and helped keep constant tension on my hammies...

    Seated Calf Raises: 3x25 ...very slow controlled full reps with holds at the top and bottom... I did these in between sets of lying leg curls

    Standing Calf Raises: 3x10-12 ...did these slow as well and my calves were burning... had some freaky veins running down 'em...



    Thoughts
    -Yesterday was a looooong day of running around back and forth. However--it has nothing on today. Today I'll be running around from 5AM to 8:30 PM only to probably head out to watch the Panthers game. This means it's a HIGH caffeine day... I have non stop classes till 12 then immediately heading to BB&T (it's my last day there ). Even though its my last day they decided to **** out an assignment for me to do... argh. But after that its directly back to school to watch a video from the "mock" trial I participated in the day before. Woe is me. That video is freaking 3 hours and some change long. My bookbag is packed with food....
    -With it being a long day you would think I'd take it easy right? Hell no. I decided to blast legs to really make things interesting. I was wobbling around already and was unsteady on my legs after a few of these sets. Great stuff.
    -Tomorrow I have Federal Court to help out with a few pleas and so forth then it's nothing but naps/relaxing until I decide to stop procrastinating and work on my business organizations project.
  35. Senior Member
    King Con's Avatar
    Stats
    5'11"   lbs.
    Join Date
    Aug 2008
    Posts
    1,676
    Rep Power
    916
    Level
    30
    Lv. Percent
    13.22%
    Achievements Activity ProPosting Pro

    Target Group: Arms & Abs
    Performed in: ~59 minutes

    Sets x Reps (Weight, if listed)

    CG BB Curls: 2 Warmups; 2x10 ...immediate dropset afterwards where I squeezed my bis like no other...
    *SUPERSET*
    Short Bar Pressdowns: 2 Warmups; 2x10 (stack + 25) ...blasted these out and followed up the last set with an immediate dropset for another 12 ...felt really good.

    CG Ez Bar Scott Curls: 3x10 ...I did 1/4 burns at the end of each set with these...damn these burn oh so good
    *SUPERSET*
    DB Tri Extensions: 3x10 ...I did the first set with a 90 and got it with no problems...I then opted for the alternating one arm version of these and felt really good with 'em and felt like I was able to get a better ROM.

    Hammer Cable Curls: *used hammer grip bar* 3x10 ...nothing major here just used this for some variation in here and to bring my forearms into the equation. Felt good even though I'm not a fan of this cable attachment.
    *SUPERSET*
    Close Handle Pressdowns: *the one that looks like a mini pyramid* 3x?? ...I just kept doing these till I felt the burn going on in my tris and felt them getting full...felt great...I know one set was upwards of 15 reps...

    Thumbless Reverse Grip BB Curls: 3x15-20 ...did these thumbless and it was a killer....forearms were burning.

    Standing Cable Crunches: 5x25 ...slow, controlled, and really squeezed.
    *SUPERSET*
    BTB Reverse BB Wrist Curls: 4x15-25



    Thoughts
    -Had a good session in there today. I'll admit, I stayed up watching the game last night so I was tired and almost didn't get in there... I just hit snooze and got a few extra minutes of sleep before rolling out there. The few extra minutes didn't feel like anything though... I'll be napping after my criminal placement today. I'm heading down to Federal Court so things should be interesting--they are strict as hell at Federal Court so I won't be able to bring in any food... argh. Save me casein!
    -It was a good game last night--our defense really is hurting without some key players and same with our O Line. Injuries are killing us... Still staying true to my team though.
    -This was a really good session and I'm glad I woke my ass up to go. I had a great pump and had my veins popping... Saw a few across my elbow/tri area...saw some in the forearms...and saw the big bicep ones. I ran out of all my pre workout stuff so I'm just dosing BCAA stack/~1-2 grams of Creatine intraworkout and then post workout 2 scoops Torrent with a meal 40-45 minutes later.
    -Going to the first of 3 Thanksgivings Saturday... yeah buddy. Hope everyone has a great weekend...
  36. Elite Member
    SilentBob187's Avatar
    Stats
    5'9"  175 lbs.
    Join Date
    Dec 2007
    Age
    30
    Posts
    7,851
    Rep Power
    11116
    Level
    57
    Lv. Percent
    25.79%
    Achievements Activity AuthorityActivity ProPosting ProPosting Authority

    Damn Panthers...
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!
  37. Senior Member
    King Con's Avatar
    Stats
    5'11"   lbs.
    Join Date
    Aug 2008
    Posts
    1,676
    Rep Power
    916
    Level
    30
    Lv. Percent
    13.22%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by SilentBob187 View Post
    Damn Panthers...
    Tell me about it. Argh.
  38. Senior Member
    King Con's Avatar
    Stats
    5'11"   lbs.
    Join Date
    Aug 2008
    Posts
    1,676
    Rep Power
    916
    Level
    30
    Lv. Percent
    13.22%
    Achievements Activity ProPosting Pro

    Target Group: Chest/Delts
    Performed in: ~47 minutes

    Sets x Reps (Weight, if listed)

    BB Flat Bench Press: 5 Warmups; 1x5 (225); 1x5 (275); 1x5 (315); 1x1 (335); 1x1 (345); 1x1 (355); 1x1 (325); 1x3 (315); 1x5 (275); 1x8 (225) (pause reps); 1x? (185)(speed reps) ...just sheer madness here. Nothing planned just wanted to do some benching... pyramid up and back down... felt really good...

    incline DB: 1x10 (90); 1x10 (100); 2x8 (110s) ...man oh man...110s felt great and didn't really pose a problem except for the last rep of each set. Great stuff.

    Flat DB Flys: 2x10 followed by another 2x10 ...first set of 2x10 was heavy and with the 6-8 inches apart at the top of the movement to keep constant tension on the chest. Next set of 2x10 was with a lighter weight but with Ferrigno twists at the end. Felt great.

    DB Side Laterals: 2x10 then a heavy set of 8 then an instant drop for another 10

    Shoulder Press Machine: 3x10 ...just opted for these when the benches were getting taken by everyone else... nonetheless a solid day.



    Thoughts
    -Chest felt thick and powerful. I liked varying up the rep speeds and by adding in the heavier weight as well. I wasn't shooting for any PRs or anything like that but I'm starting to use 315 more and more as a rep weight. I also flexed/stretched my chest inbetween the bench sessions... 110s felt light on inclines... upper body feels good. Yes sir.
    -My tris were really blazing from the sessions as well... my legs were sore all the way up until pretty much Sunday. I sat in the sauna post workout today and loved it.
    -Spent the weekend resting/relaxing/eating good food. Had one Thanksgiving and have 2 more to go. Good stuff.
    -This is a shorter week in school--gotta love it. Working on getting my Bar Application out this weekend/early next week. Hope everyone enjoyed the weekend.
  39. Senior Member
    King Con's Avatar
    Stats
    5'11"   lbs.
    Join Date
    Aug 2008
    Posts
    1,676
    Rep Power
    916
    Level
    30
    Lv. Percent
    13.22%
    Achievements Activity ProPosting Pro

    Here's some pics...


    Plate from my First Thanksgiving on Saturday-- my legs were sore all weekend until I had this meal. After I digested it I was no longer sore My plate was loaded w/ turkey, ham, veggies, casseroles, stuffing, you name it. What's great is I have 2 more Thanksgivings to enjoy.


    Sunday I woke up and decided to go out for breakfast. It was a lazy Sunday so we went to iHop. I got the sirloin tips and scrambled eggs w/ hashbrowns, side of grits, and egg nog pancakes. Deliciousness.
  40. Elite Member
    SilentBob187's Avatar
    Stats
    5'9"  175 lbs.
    Join Date
    Dec 2007
    Age
    30
    Posts
    7,851
    Rep Power
    11116
    Level
    57
    Lv. Percent
    25.79%
    Achievements Activity AuthorityActivity ProPosting ProPosting Authority

    Both of those meals look amazing. I want IHOP now, real bad.

    Lazy Sunday you say? Remember this gem:
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!
  

  
 

Similar Forum Threads

  1. US gives $1bn to rebuild Georgia
    By Omen in forum News and Articles
    Replies: 22
    Last Post: 09-13-2008, 04:23 AM
  2. gonna rebuild a respectable frame...
    By Manimalia in forum Training Forum
    Replies: 13
    Last Post: 05-04-2008, 10:56 PM
  3. NuBound - Recover, Rebuild, Rebound
    By Highlanda01602 in forum Supplement Logs
    Replies: 0
    Last Post: 04-24-2008, 10:32 AM
  4. Bankshot's Triple-R Log: Rebuild, Recomp, and Recreate!
    By Bankshot in forum Supplement Logs
    Replies: 0
    Last Post: 04-11-2008, 09:44 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in