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

jimbuick said:
I thought it was the muscle that moves the eye around.

Edit: that's by the size for the job it does, something like 100x stronger than necessary.
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Is that why some people can do this?Invalid Link Removed
 
I hate that picture. Good day in the gym like always sir. Enjoying this log of informational weirdness and quality training.
 
Nooshefx said:
I hate that picture. Good day in the gym like always sir. Enjoying this log of informational weirdness and quality training.
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Thanks man! I was hoping to do something a little bit different. :)
 
Ahhh leg day....

Morning Motivation: After Hours BY Living Legends

Warm up 50lb db squats then straight leg dead lifts 10X10X3
Quad Extensions 200lbs 5X5
Leg press 770lbs 4X5 1007lbs ( including the weight of the machine PR for me!) 5X1
Calf Press 450 5X5
Dead Lifts 275 5X5
Smith Machine Lunges 4Plates Total 5X5
Seated Calf Raises 2Plates and four 25's 5X5

Fun Facts for Sunday about an Ice-cream Sundae:
A sundae is called a sundae because most old local laws banned Ice Cream sodas to be made on Sunday, so this treat was made to be eaten on a Sunday. It was stated that ice cream sodas were too "sinful" and the sundae is just perfect for a Sunday afternoon.
Also:
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The World's Most Expensive Sundae is $85,000 if you would like to enjoy it with a friend. However, the more down to earth version of this sundae runs at $3,333.33 and consists of a banana split made with syrups from three rare dessert wines, served with an ice cream spoon from the 1850s. If you give them a day's notice, they'll even have a cellist play while you eat it.
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No gym today but here is the Fun Fact: Sweden recycles so well that it has to IMPORT garbage to fuel its energy programs. They import roughly 80,000 tons annually! And only 4% of waist goes into a landfill. They are more efficient than the Germans!
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Non flexed v taper after back day
 

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All right Back to Back ( you see what I did there?)

Morning motivation: She wants me by Living Legends [video]www.youtube.com/watch?v=KKT0e99SFaQ‎Cached[/video]

Warm Up Reverse Lat pull downs 145lb SS close grip pull downs 100 15X15X2

Lat Pull Down 205lb 5X5
Bent over Barbell Rows 165 5X5
Standing Dumbbell 2 arm Barbell Rows 65lb DB 5X5
T bar Rows 155 5X5
1 arm bent over Cable Rows 95 5X5
V Grip Pull downs 160 5X5
Standing calf raises SS with Seated rows 235X10 145X10 X10 continuous sets

Fun fact of the day: babies are, pound for pound, stronger than an ox. While a baby certainly couldn’t pull a covered wagon at its present size, if the child were the size of an oxen it just might very well be able to. Babies have especially strong and powerful legs for such tiny creatures, so watch out for those kicks.
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Chest
Hoist Chest press 3 plates each side 5X5
Incline hoist Chest press 2 plates each side 5X5
Flat bench 245 5X5
Incline Bench 225 5X5
Reverse grip dumbbell press 65 5x5
Hammer Grip DB press 65 5X5
1 Arm Cable flies 60lb incline 5X3 60lb flat 60 5X3 decline 60lb 5X3
Dips 5X5 SS with Close stance push ups 5X5
Skull Crusher 115 5X5
Kick Backs 45lbs 5X5

Fun fact: The fingerprints of koala bears are virtually indistinguishable from those of humans, so much so that they could be confused at a crime scene.

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Fun Fact: This thread is bananas
 
Touey said:
Fun Fact: This thread is bananas
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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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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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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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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.
 
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
 
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
 
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
 
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
 
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
 
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
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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:Invalid Link Removed
 
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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McCrew530 said:
Well I may have a real gym partner that isnt going to be a wuss and priss out on me
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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.
 
Nooshefx said:
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.
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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.
 
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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McCrew530 said:
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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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
 
Nooshefx said:
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
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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 :)
 
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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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
 
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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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
 
McCrew530 said:
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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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!
 
Nooshefx said:
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!
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Its my birthday next week and i have a feeling I will be indulging in a lot of stuff that i shouldnt lol
 
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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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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I've never done an incline overhead pull. I gotta try those this week. Did you jump on some of these black friday deals over the weekend?
 
Nooshefx said:
I've never done an incline overhead pull. I gotta try those this week. Did you jump on some of these black friday deals over the weekend?
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It is one of those movements that Arnold liked. And na I do most of my shopping online. I was talking to my sales associate who was going to do that black Friday deal and I found him a deal online that was better than the black Friday deal he wanted to take advantage of
 
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