Pumping and Toning - The borobulker story...

borobulker said:
We will be releasing an additional flavor of Jack3d in the near future. Perfection takes time... Especially when working with ALL NATURAL flavoring!

Make sure you are signed up for the Inner Circle guys... I'm serious... OEP is coming!!!
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When lol ....
 
10/22 - Training - Bench Press
Doubled Blacks reverse band press - because of the blacks, they hit really hard at the top. less subtle than the other set-up ive used.
335x3
355x3
375x3
385x3
390x3
395x3
400x3
405x3
405x1x2

Tricep Rollbacks - Floor
6 sets

Seated DB Cleans
25x12x4

Red band rear delt cross
x12x4

Panora Pulldowns
Greenx20
GRN+PURPx15x2

Abs

For how terribly bad my diet was today, my training actually went pretty good. Obviously I felt strong (because of high cals) but I felt very comfortable with everything. We trained 2 hours later than normal (7pm) and there were much less idiots in the gym, I am sure that was a contributing factor.
 
Awesome workout Brother. Making me want to start my next Asteroid Stack early. But after the way DreamWeaver said his kicked in from being off for 2 months I am following suit 4 more weeks then it's PRIME time baby!
 
borobulker said:
10/22 - Training - Bench Press
Doubled Blacks reverse band press - because of the blacks, they hit really hard at the top. less subtle than the other set-up ive used.
335x3
355x3
375x3
385x3
390x3
395x3
400x3
405x3
405x1x2

Tricep Rollbacks - Floor
6 sets

Seated DB Cleans
25x12x4

Red band rear delt cross
x12x4

Panora Pulldowns
Greenx20
GRN+PURPx15x2

Abs

For how terribly bad my diet was today, my training actually went pretty good. Obviously I felt strong (because of high cals) but I felt very comfortable with everything. We trained 2 hours later than normal (7pm) and there were much less idiots in the gym, I am sure that was a contributing factor.
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Go Casey!
 
MrKleen73 said:
Awesome workout Brother. Making me want to start my next Asteroid Stack early. But after the way DreamWeaver said his kicked in from being off for 2 months I am following suit 4 more weeks then it's PRIME time baby!
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haha the definition of mental toughness...

I cannot wait to start PRIME again either! Ill probably wait until January sometime.
 
borobulker said:
haha the definition of mental toughness...

I cannot wait to start PRIME again either! Ill probably wait until January sometime.
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I am going to take advantage of some of the eating in excess during the holidays with the Asteroid Stack and blow it out of the water. Mid November until January is clean bulk and lots of power moves for the legs. Going to incorporate some of your stuff too like the band work and all.
 
10/25 - Training - Squat [In Rochester, NY]
Parallel Back Squat - The bar was rolling around quite a bit on my back, the rack sucks, stupid people all over... Still matched a rep PR!
315x3
365x3
385x3
405x3
405x10

Back Ext.
6 sets

Single Leg Ham curls
3 sets

Standing Abs
3 sets

Biceps

I trained at a Golds Gym - What a terrible facility... eww... I was pumped with my rep PR though. The weight felt heavier than 405 does in my home gym. Could be the rubber coating and/or the estrogenic-ass music/crowd there...
 
MrKleen73 said:
I am going to take advantage of some of the eating in excess during the holidays with the Asteroid Stack and blow it out of the water. Mid November until January is clean bulk and lots of power moves for the legs. Going to incorporate some of your stuff too like the band work and all.
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OOOOO no... I am liking where this is going man... We could get your ass bloated up like mine! hahaha
 
borobulker said:
10/25 - Training - Squat [In Rochester, NY]
Parallel Back Squat - The bar was rolling around quite a bit on my back, the rack sucks, stupid people all over... Still matched a rep PR!
315x3
365x3
385x3
405x3
405x10

Back Ext.
6 sets

Single Leg Ham curls
3 sets

Standing Abs
3 sets

Biceps

I trained at a Golds Gym - What a terrible facility... eww... I was pumped with my rep PR though. The weight felt heavier than 405 does in my home gym. Could be the rubber coating and/or the estrogenic-ass music/crowd there...
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LOL! Great description. Congrats on the PR! I am working towards a goal of 405x3 makes me feel kinda weak in comparison. YOU SIR ARE A BEAST!!!!
 
MrKleen73 said:
LOL! Great description. Congrats on the PR! I am working towards a goal of 405x3 makes me feel kinda weak in comparison. YOU SIR ARE A BEAST!!!!
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My bloat/yoke helps me out on squats though my friend... We all have our strengths...

Lets compare ab shots... haha
 
borobulker said:
My bloat/yoke helps me out on squats though my friend... We all have our strengths...

Lets compare ab shots... haha
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We will meet in the middle and both be sick. Strong and ripped that is what USP makes possible for everyone who is willing to do the work...
 
hey how does rochester look? I am applying to a med school there and i was wondering how the area is


Next time just walk up to the fron desk and change the music.....i dont think anyone will be dumb enough to stop u
 
GoHardOrGoHme said:
hey how does rochester look? I am applying to a med school there and i was wondering how the area is


Next time just walk up to the fron desk and change the music.....i dont think anyone will be dumb enough to stop u
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Roch is awesome. Not too big, not too small. Pretty afluent areas outside of the normal urban areas that are very nice. Always something to do, great food.

I am moving there in December... Training partners? haha
 
borobulker said:
Roch is awesome. Not too big, not too small. Pretty afluent areas outside of the normal urban areas that are very nice. Always something to do, great food.

I am moving there in December... Training partners? haha
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Hey you never know man...if i end up there for school im gonna need someone to help me push some weight

I doubt any of my classmates will understand my obsession with physical strength and power
 
10/26 - Training - Shoulder Press
Close Grip Standing Shoulder Press - Nailed a PR...
135x5
155x5
165x5
175x5
185x3
205x1
215x1
225x1
235x1
^ I stayed very intense through these sets and obviously it payed off...

Incline DB Press
105x8
110x8
115x5
125x5
125x5

Row Machine + Purple Band = Ouch...
x10
x10
x9
x10, x9, x8 ... x2, x1 (10 second breaks between these sets)

Straight bar pressdowns + Red Band
6 sets

Rear Delt Flyes, Red Bands
4 sets

Standing Abs
2 sets
 
very nice PR!
 
10/27 - Training - Dynamic Lower
I most certainly could have used another day for full recovery from my 405x10 on Sunday morning but I did not want to screw the week up. I am heading back to Rochester this weekend to work on remodeling our new house and I will get back late Sunday night and leave for a business trip Monday morning until Wednesday.

I ran a very low carb day today. I consumed only raw, organic greens as my carbohydrate source. I like the way I feel, I really do... Very interesting.

Wide Stance, Parallel Box Squat - Used my roommates new Green bands. WOW are they tighter than mine! haha Started pretty low with weight but went up to a few very fast singles.
[all weights are plus green bands, 2in choke at floor.]
barx5
barx5
85x5
135x2
185x2
205x2
225x2
245x2 x8 sets
275x1
315x1
365x1

Stiff Leg Deadlifts [Back was TENDER!]
135x15, 7 sets

Leg Extensions
x12
x15
x15
x15
x6

Standing Abs
4 sets

Forearm work
 
Putting up some great numbers keep up all the hard work its paying off. Can't wait myself to start a non stim preworkout combo of P-slin and DominATP next month.
 
PrepNwa23 said:
Putting up some great numbers keep up all the hard work its paying off. Can't wait myself to start a non stim preworkout combo of P-slin and DominATP next month.
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The Refresh is crucial... The focus is needed when going stim-free, for sure.

Are you going to run a Mass Monster shake or P-Slin with your pre-training meal?
 
As Boro did not provide an adequate preamble to his log, allow me to do so now. Boro and I hold buttcheeks prior to each and every vigorous training session - a technique known as, HANDS [holding asses and never directly staring each other in the eye]. The shame, guilt and awkwardness really adds fuel to the fire!
 
borobulker said:
The Refresh is crucial... The focus is needed when going stim-free, for sure.

Are you going to run a Mass Monster shake or P-Slin with your pre-training meal?
Click to expand...

Was just gonna hit it pre-training meal didn't even think of going with the Mass Monster shake. Have to think about it now.
 
Mulletsoldier said:
As Boro did not provide an adequate preamble to his log, allow me to do so now. Boro and I hold buttcheeks prior to each and every vigorous training session - a technique known as, HANDS [holding asses and never directly staring each other in the eye]. The shame, guilt and awkwardness really adds fuel to the fire!
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:spankme:
 
Mulletsoldier said:
As Boro did not provide an adequate preamble to his log, allow me to do so now. Boro and I hold buttcheeks prior to each and every vigorous training session - a technique known as, HANDS [holding asses and never directly staring each other in the eye]. The shame, guilt and awkwardness really adds fuel to the fire!
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:outtahere: That is me running from you two trying to grab my butt...
 
10/28 - Training - Conditioning
I spent about an hour tonight teaching a new training partner all I knew about box squatting. This kid is going to have a legit total once he gets some strength up. His form is really good, he is receptive as hell, he has the ergonomics to be strong, and he wants to be strong. Very cool stuff.

Treadmill, Powered Off
30 steps, 20 second break - 10 minutes
50 steps, 20 second break - 10 minutes
I know this does not sound like much work but try it out... Keep your body as vertical as possible.

Abs - Horizontal Extensions
4 sets

Abs - Standing
4 sets
 
10/29 - Training - Bench
Great session tonight. After my session, I spent about an hour going back over the basics of the layout with our new partner who had to work late. Again - Very receptive to this new idea (for him).

Foam Press - 1/2 foam roller (Arch) - Compresses to a ~1 board.
225x5
245x5
265x5
285x3
305x3
315x3
325x3
335x3
345x3 (This was literally my easiest set. I think I found a crucial flaw in my bench and fixed it on my last set. Not to mention the intensity I have for this set.

Band JM press
Purple x 20x2
Purple+Red x15x2
Purple+Red+Orange x5x3

Band Resisted Pressdowns
5 sets

Band Resisted Pulldowns
5 sets

Red Band Pull-aparts
5 sets

Abs
4 sets
 
borobulker said:
10/29 - Training - Bench
Great session tonight. After my session, I spent about an hour going back over the basics of the layout with our new partner who had to work late. Again - Very receptive to this new idea (for him).

Foam Press - 1/2 foam roller (Arch) - Compresses to a ~1 board.
225x5
245x5
265x5
285x3
305x3
315x3
325x3
335x3
345x3 (This was literally my easiest set. I think I found a crucial flaw in my bench and fixed it on my last set. Not to mention the intensity I have for this set.

Band JM press
Purple x 20x2
Purple+Red x15x2
Purple+Red+Orange x5x3

Band Resisted Pressdowns
5 sets

Band Resisted Pulldowns
5 sets

Red Band Pull-aparts
5 sets

Abs
4 sets
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NICE WORK CASEY! Would you care to share the error in form and what you did to correct it and perhaps the way it should feel when done right so that we may learn. I do not bench for power yet so I have normally worked on different ranges of motion to accentuate the stress on my targets.
 
i would love to see your form as you bench. It seems like you are really getting your technique down pat
 
MrKleen73 said:
NICE WORK CASEY! Would you care to share the error in form and what you did to correct it and perhaps the way it should feel when done right so that we may learn. I do not bench for power yet so I have normally worked on different ranges of motion to accentuate the stress on my targets.
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Thanks C...
I forgot to mention that in addition to the workload I wrote above, I also did 2 more sets of 345x1 after my x3 because I hit to groove so well.

The major change I made was I set up much further back, under the bar so upon lift off, I was already in place. Dropped strait down to my upper stomach and blasted up. Elbows seemed to tuck very easily this way.
 
bLacKjAck. said:
Impressive numbers you putting up there skinny! What would you say your raw bench max is? More like a 2 or 3RM?
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I don't really want to speculate but I assume around 370. I'd love to have it higher... Time will tell.
 
borobulker said:
I don't really want to speculate but I assume around 370. I'd love to have it higher... Time will tell.
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I am sure you will have it higher than that even, just a matter of time.
 
11/3 - Training - Shoulder Press
Didn't get to the gym until about 9pm last night. 600+ miles of driving in the last 48 hours (over 1000 for the last 4 days), all I wanted to do was get some damn training in.

Standing Military Press
165x5
185x5
195x5

Incline Bench Press
225x5
245x5x4 sets

Tate Press
5 sets (working up to 55's x12.

Band Resisted Row Machine
5 sets
 
borobulker said:
11/3 - Training - Shoulder Press
Didn't get to the gym until about 9pm last night. 600+ miles of driving in the last 48 hours (over 1000 for the last 4 days), all I wanted to do was get some damn training in.

Standing Military Press
165x5
185x5
195x5

Incline Bench Press
225x5
245x5x4 sets

Tate Press
5 sets (working up to 55's x12.

Band Resisted Row Machine
5 sets
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Nice Work Casey!
 
11/4 - Training - Dynamic Lower Body
Had both partners nailing our dynamic lifts. Felt great... Got to use our new NYBB adjustable box tonight... VERY nice... I'm toast...

Band Resisted Box Squats @ Parallel
Greens + Blacks
225x2 x9 sets

Band Resisted Box Squats @ -2 inches = OUCH!
Greens + Blacks
135x2 x3 sets

Speed Deadlifts - Sumo
315x1 x6 sets

Band Leg Curls - Green
5 sets

Standing Abs
5 sets

Biceps
 
Killed it again. No surprise, sounds like those box squats were the bees knees!
 
11/05 - Training - Conditioning
Stepper
30 seconds (walk pace)
30 seconds (just below sprint pace)
x 6 cycles

Treadmill Powered off
50 steps x 3

DB Shrug/Wrist Curl Super-set
Shrug - 80lb DB x25 /
Wrist Curl - 20lb DBs x25
x3 rotations without stopping

- 1 minute rest

Green Band Pullthrough/Green Band Pulldown Ab's
Pullthrough x20 /
Ab's x20
x3 rotations without stopping

- 1 minute rest

Treadmill Powered off
50 steps x 6
 
11/06 - Training - Bench
Flat Bench, Mid Grip, Doubled Purple Band Res., 2 Board
135*3
155*3
175*3
195*3
215*3
235*3
245*3
255*2.5

Close Grip, Low Pin Lockouts
225*10
315*10
365*5
365*5

Red Resisted Lat Pulldowns
*6 sets

Red Resisted Pressdowns
*6 sets

High Cable Wrist Curls
*4 sets

High Cable One Arm Tricep Ext.
*4 sets

Great, fast paced day today with my new training partner...
 
11/06 - Training - Squat
Parallel Box Squats - Wide Stance - (Belt, Chucks, all 455+ lifts included EFS Single Ply Knee Sleeves)
135*3
165*3
185*3
225*3
275*3
315*3
365*3
405*3
455*3
475*3
495*3
515*1x3

Band Squats... (Bands sitting on shoulders, down to DBs)
Greens x 30
Greens x 33

Back Ext.
*6 sets, 3 added Red behind neck

Pulldown Abs
*3 sets
 
borobulker said:
11/06 - Training - Squat
Parallel Box Squats - Wide Stance - (Belt, Chucks, all 455+ lifts included EFS Single Ply Knee Sleeves)
135*3
165*3
185*3
225*3
275*3
315*3
365*3
405*3
455*3
475*3
495*3
515*1x3

Band Squats... (Bands sitting on shoulders, down to DBs)
Greens x 30
Greens x 33

Back Ext.
*6 sets, 3 added Red behind neck

Pulldown Abs
*3 sets
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Casey, you are fuggin SLAYING IT MAN!!!!!!!!!!
 
borobulker said:
Thanks man... I am FEEEEELING IT today though... haha
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If I did those weight Casey I would be feeling my butt in a wheel chair, nice work buddy!
 
oufinny said:
If I did those weight Casey I would be feeling my butt in a wheel chair, nice work buddy!
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You'll get there dude. You gotta realize, Casey is a big boy - it takes weight to handle weight. Keep trucking along and you will be there before you know it.
 
bLacKjAck. said:
You'll get there dude. You gotta realize, Casey is a big boy - it takes weight to handle weight. Keep trucking along and you will be there before you know it.
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HaHa, Casey isn't just a big boy, he is a friggin silver back gorrila. He pounds his chest and roars after every big set.
 
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