20-year old IFPA Pro Natural Bodybuilder Puts Asteroid Stack to the Test

DreamWeaver said:
Yes using the ab wheel standing it wheel of death. It will all become clear when you do it....:bigok:
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Oh, I have done them standing, and I love/hate them. I just always called them ab wheel extensions. I really love doing them arching off to one side then back up and then the other then back to middle and keep rotating until failure. OUCH! Now I like the Wheel of Death better just sounds... COOL!
 
MrKleen73 said:
Oh, I have done them standing, and I love/hate them. I just always called them ab wheel extensions. I really love doing them arching off to one side then back up and then the other then back to middle and keep rotating until failure. OUCH! Now I like the Wheel of Death better just sounds... COOL!
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Yah and a more accurate name. I can sometimes get 10, only got 8 on Sunday. I always end up flat on my face gasping for air...
 
I bet that is way harder for you all above the short bugger line. At 5'8" it is pretty rough on me but taller, heavier, and stretched out farther has got to be stupid ridiculous....
 
MrKleen73 said:
I bet that is way harder for you all above the short bugger line. At 5'8" it is pretty rough on me but taller, heavier, and stretched out farther has got to be stupid ridiculous....
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I think it's pretty tough on all of us cuz we have so much upper body weight. Yah it get pretty rough..
 
Hahah oh god sounds brutal, Im definitely going to have to give it a try next times i do abs. I have about a week left on my second asteroid stack and the results are phenominal. Once the week is over Im going to give a full report on improvements and all that good stuff
 
MrKleen73 said:
I bet that is way harder for you all above the short bugger line. At 5'8" it is pretty rough on me but taller, heavier, and stretched out farther has got to be stupid ridiculous....
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making me look forward to them even more lol

I think I might have to take a de-load week starting now. Ever since I got back to school from thanksgiving i feel like ive pulled something in my kneck. Ive been waking up every morning with a splitting kneck/head ache. I had a pretty good back workout regardless yesterday but had to stop deadlifting after the first rep of the first set. Im going to see how my warmup sets of chest feel today and play it by ear
 
I was all set to start my deload week today but thanks to slipknot getting me pumped in the car on the way to teh gym I decided against it lol I went lighter weight on my compounds lifts though with higher reps. I started flat bench with 225 and got it 17 times hahah
 
DieHards77 said:
I was all set to start my deload week today but thanks to slipknot getting me pumped in the car on the way to teh gym I decided against it lol I went lighter weight on my compounds lifts though with higher reps. I started flat bench with 225 and got it 17 times hahah
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Man I was going to do the same thing with legs / shoulders today because I haven't given my body any sort of break in around 20 weeks but once I got in the gym it was hard not to go all out. I went lighter than normal on squats and dropped from 60 to 35 to 25 on DB shoulder press, but it's hard to fight the urge to work as hard as you can in there.
 
DieHards77 said:
making me look forward to them even more lol

I think I might have to take a de-load week starting now. Ever since I got back to school from thanksgiving i feel like ive pulled something in my kneck. Ive been waking up every morning with a splitting kneck/head ache. I had a pretty good back workout regardless yesterday but had to stop deadlifting after the first rep of the first set. Im going to see how my warmup sets of chest feel today and play it by ear
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DieHards77 said:
I was all set to start my deload week today but thanks to slipknot getting me pumped in the car on the way to teh gym I decided against it lol I went lighter weight on my compounds lifts though with higher reps. I started flat bench with 225 and got it 17 times hahah
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Be careful of the SlipKnot! I don't think you can listen to them and not have an intense workout. Man Awesome on the 225 for 17, I just hit it for 13 this morning too. Not as much as you big man but I will take it. ;)


danieltx13 said:
Man I was going to do the same thing with legs / shoulders today because I haven't given my body any sort of break in around 20 weeks but once I got in the gym it was hard not to go all out. I went lighter than normal on squats and dropped from 60 to 35 to 25 on DB shoulder press, but it's hard to fight the urge to work as hard as you can in there.
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Yeah that is a long time. You might be good and ready for a week off instead of a deload at 20 weeks. You would be amzed at how much more progress you can make after a week off when your body is in need of it.
 
danieltx13 said:
Man I was going to do the same thing with legs / shoulders today because I haven't given my body any sort of break in around 20 weeks but once I got in the gym it was hard not to go all out. I went lighter than normal on squats and dropped from 60 to 35 to 25 on DB shoulder press, but it's hard to fight the urge to work as hard as you can in there.
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Hahah i know right, doing db military with 35's for 10 was such a bore yesterday but itll be good in the long run

MrKleen73 said:
Be careful of the SlipKnot! I don't think you can listen to them and not have an intense workout. Man Awesome on the 225 for 17, I just hit it for 13 this morning too. Not as much as you big man but I will take it. ;)




Yeah that is a long time. You might be good and ready for a week off instead of a deload at 20 weeks. You would be amzed at how much more progress you can make after a week off when your body is in need of it.
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haha i know I just turned on duality and I had to go hard it wasnt even an option.. 13 is really solid as well. It was fun to mix it up instead of just going heavy and hard like i always do. Yea i completely agree with you 20 weeks is a long ass time lol I was so reluctant to take a deload week right now because from chistmas night to new years eve Im going to london with my family so Im going to take some time off then and I wanted to ilft until then but I HAVE to take a deload week or im going to injure myself. All my ahces and pains are catching up to me
 
BOOM! Was supposed to be my last day of deloading but I couldnt resist

CHEST

1. Incline barbell
135x10
185x6
255x6
255x6
255x4

2.db flat bench
120x7
120x6
120x5

3.decline cable crossovers
130x10
130x11
140x10

4.incline cable crossovers
100x10
100x10
110x10

5. Decline db rest paise
85x8
85x7
85x8

5b. Standing Calves
420x10
440x10
440x10

6. Donkey Calves
400 x 10 (3 sets)

Im putting toghether a new formulation of my routine to be a little more delt focused over the next 12 weeks, im either going to start it tomorrow or friday and I have no idea what it is yet lol.
 
I have a hard time too when it comes to staying low intensity.
 
Well ive started a new workout routine, im going to try it out/perfect it over the next couple weeks before I go to london on vacation which once I come back ill have it down perfect and dive head first into it. So far it looks like this

Day 1: Shoulders/Lats Traps/Abs
Day 2:Legs Calves/Forearms
Day 3:Chest/Bi's
Day4: Off
Day5: Shoudlers/Tri's Abs
Day 6:Back/Hams Traps/Calves
Day 7:Arms/Chest Forearms
Day 8:Off
Day 9:Legs Calves
Day 10:Chest/Delts Traps/Abs
Day 11:Arms/Mid Back Forearms
Day 12:Off

Then repeat. Im trying to focus on my delts more along with other things and I think this will help me bring those lagging bodyparts up


12-11-09

Shoulders/Lats

1a. Seated db later raises
45x10
45x10
45x10

1b. Seated db reverse flies
30x10(3)

2a. Db military
90x5
90x5
85x5

2b. Hammer strength shrugs
5 platesx10(3)

3a. Hammer strength front press
200 x5
200x6
200x6

3b. Bb shrugs
315x9(2)
315x10

4a. Lat pulldowns
220x10
230x9(2)

4b. Db front raises
60x6
60x5(2)

5a. Smith machine military press
185x6
155x10
165x10
-smith machine sucks lol it's so unsmooth

5b. Wg pullups
Bw +40 x6(3)
 
1a. Hip adductor
150x12
170x12
180x12

1b. Hip abductor
190x10
195x10
200x10

2. Front squats
135x10
185x5
225x5
275x5
295x4
295x4

3a. Standing leg curls
160x10
170x10
170x10

3b. Donkey calves
400x10
420x12
420x10

4.hack squats
360x10
360x8
-my knees were absolutely killing me I had to put this exercise on hold dammit

5a. Seated leg curls
285x10(3)

5b. Standing calves
420x10(3)

6. 1 leg Leg extentions
110x10
120x10
130x


-ehhh sh*tty workout and it's very rare I say that cause I hate the feeling of wasting my time at the gym and not getting good use of my time I just have A LOT on my mind as of late
 
It is just fuel to the fire for next time. When your body wants a rest day it will jhust refuse to perform, no fault of yours. Eat and relax and let yourself recover. Remeber that deload you worked too hard through??? Your body is just forcing the issue. You need to deload as intensly as you hit it hard meaning you have to lay the heck off. For those of us who can't keep intensity down thast means we need to schedule a week away from the gym or only do body weight exercises to limit our intensity.
 
MrKleen73 said:
It is just fuel to the fire for next time. When your body wants a rest day it will jhust refuse to perform, no fault of yours. Eat and relax and let yourself recover. Remeber that deload you worked too hard through??? Your body is just forcing the issue. You need to deload as intensly as you hit it hard meaning you have to lay the heck off. For those of us who can't keep intensity down thast means we need to schedule a week away from the gym or only do body weight exercises to limit our intensity.
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So true man. I was planning on barreling through this week since it's my last week at school and our rec center is killer, then taking a break, but my body is saying no. Just three cardio sessions for me this week, no weights.
 
MrKleen73 said:
It is just fuel to the fire for next time. When your body wants a rest day it will jhust refuse to perform, no fault of yours. Eat and relax and let yourself recover. Remeber that deload you worked too hard through??? Your body is just forcing the issue. You need to deload as intensly as you hit it hard meaning you have to lay the heck off. For those of us who can't keep intensity down thast means we need to schedule a week away from the gym or only do body weight exercises to limit our intensity.
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Yah .. saw this coming :stooges: I traditionally plan time off about every 8 weeks where I just do cardio. If I go longer my reasoning has to be sound. Like doing HST it sort of has less intense times when you start at a new rep scheme, so I could stretch it, not too much though.
 
I completely agree with you guys, I took the week deloading but I maybe should have taken a litle lighter of an approach at deloading. Oh well im going to just keep going hard for the next week and a half then im going to london on vacation for a week so thatll be my real deload week (longest time away from training for years hahah)

CHEST/BIS

1.flat barbel press
275z6
295x4(2)

2.decline db press
120x9
120x7
120x9

3.incline cable crossovers
100x10(2)
110x9

3. Pec dec
285x10(2)
300x10

4b. Preacher machin
80x9(2)
70x10

5. Db Isolated curls
55x10(3)

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1.deadlifts
185x10
245x8
315x3
405x1
455x1
475x1!!!! Pr baby and 20 pounds from hitting the 5 plate goal I set to hit by my birthday in April haha

2. Plate loaded lat puldowb
230x10(3)

3.barbell rows
225x6
245x5
245x5

4.standing leg curls
170x10
180x10
180x10

5a. Hammer strength Tbar
135x10(2)
140

5b.donkey calves
400x10(3)

6a. WG Pullups
40x6(3)

6b. Seated Leg Curls
280x10(3)

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Great work on the PR buddy... You should consider making smaller jumps in weight, I think you would see the positive results of a higher work load as well as higher end weight eventually :)
 
borobulker said:
Great work on the PR buddy... You should consider making smaller jumps in weight, I think you would see the positive results of a higher work load as well as higher end weight eventually :)
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thanks a lot man, yea I usually do make smaller jumps around 10lbs or so I was just determined to hit 475 since i left my house for the gym. I usually dont go lower reps than 3 but I needed to get a good video lol
 
Nice work man, you are lucky you can take a vid cam to your gym. We wouldn't get away with that.
 
MrKleen73 said:
Nice work man, you are lucky you can take a vid cam to your gym. We wouldn't get away with that.
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really? i can never understand why gyms are so over protective like that. I mean its not like im exploiting the gym by taking a video in it. My gyms awesome though $99 a year and its HUGE and got great equiptment, filled with bodybuilders too
 
Firstly before I get to my review of the asteroid stack on the 2 stacks that I ran back to back throughout octover and november I want to post these that I finally put up online

[nomedia="http://www.youtube.com/watch?v=zwq8x25g8rM&feature=player_embedded"]YouTube- Broadcast Yourself.[/nomedia]
Overal posedown from the OCB Natural Steel City

[nomedia="http://www.youtube.com/watch?v=BmiUrL8fb_M&feature=player_embedded"]YouTube- Broadcast Yourself.[/nomedia]
And theres me winning my pro card

Happiest moment of my life right there

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Asteroid Stack Review
First off let me just say I used the asteroid stack before but this time it was coupled with recomp because I wanted to see if it could really maximize my strength and lean mass gains post competition recovery. I used the 6 days on 1 day off approach as recommended and ran 2 stacks worth back to back.

I started around 202lbs and ended up at 212lbs gaining a full 10lbs over about 7-8 weeks which im thrilled about because I didnt eat TOO much over maintenance because I didnt want to rush to lose my abs post competition and i couldnt be happier with teh 10lb in 7-8 weeks.
With that being said here is some of the improvements ive made on my lifts before starting the stack and after
Squats
Before – 365 x 3
After – 405 x 3

Leg Press
Before – 720 x 10

Deadlifts
Before – 385 x 5
After – 445 x 3

Barbell Flat Bench
Before – 275x4
After – 295 x 5

Standing Leg Curls
Before – 140 x 10
After – 180 x 10

Incline Bench
Before – 225 x 8
After – 255 x 8

DB Military Press
Before – 80x6
After – 95 x6

Hammer Strength Shrugs
Before – 405 x 10
After – 495 x 10


Powerfull Reviewl
What i felt most about powerfull is that it greatly improved my quality of sleep. Before hand its not that I had trouble getting to sleep or anything I would just wake up a few times durring the night which left me feeling as if I really didnt get FULLY into a deep sleep. Afterwards I would feel very rested upon waking ever since starting taking powerfull. I wouldnt wake up durring the night at all and just feel kind of ready to start my day right upon waking. It really was great

Prime Review
I think ive said it all in my past reviews of Prime but ill say it again. This supplement is legit. The strength gains that kicked in almost immediatly and while I was still at a relatively low bodyweight for me were outstanding. Hitting a front squat personal record at 315x3 while almost 20lbs less than when I previously got it for 2?? That just doesnt seem right

Anabolic Pump Review
The results I get from anabolic pump are a little more suttle than the other two but the easiest way to tell that its doing what it says is because I never felt bloated or overly full even while in full bulk mode. Ever since being off all supplements the past week or so I can kind of feel my meals sitting in my stomach after I eat them. That wasnt the case while taking Anabolic Pump. I never felt my food sitting in my stomach 3 weeks ago while still taking it and I am eating the same amount now as then.

Overall the Asteroid stack is legit. It does what it says and it greatly helped me capitalize on my recomp adding as much lean mass and strength as possible. I recommend this stack to anyone whos serious about adding natural, clean mass.
 
Nice Review Man!
 
Might be my last workout until next friday today unless I can get up early enough to go tomorrow before i go to my grandmas for christmas eve because come christmas at around 4pm i will be on the plane to london England. An 8 hour flight with a rubiks cube to keep me busy lol that things getting solved no question before we touch down.

12/23/09 Legs

1a. Hip Abductor
Rack[210] x 12 (3)

1b. Hip Adductor
Rack[210] x 12(3)

2. Front squats
295 x 5
315 x 3
315 x 3

3. Leg Press
- So me and my workout partner decided to try and make ourselves throw up at this point lol Im going to start doing things like this more often it was fun and a good change of pace
5 plates x 31
7 plates x 19 (i wasnt counting - he was but if i knew this i wouldve gotten the 20th no matter what hah)
8 plates x 15

4a. 1 leg lying leg curls
80 x 10
90 x 10
90 x 10

4b, 1 leg leg extention
115 x 10
125 x 8
120 x 10

5a. Tip Toe Smith machine squats
225 x 10
235 x 10
235 x 9

5b. Seated Calves
200 x 10(3)

[ame="http://www.youtube.com/watch?v=OOFzXQm7E54"]YouTube- Me front squat 315 x 3[/ame]
Tied my PR but I could have gotten a 4th looking back at this, i shouldve went for it


Also I just want to say im going to be running a mini cut once I get back to school around january 4th or so and I will be getting my first test run at OEP. Im really excited to give this a try because if its anything else like USP Labs revolutionary products its going to be an added staple to my diet stack
 
Because of my shoulder injury I had to do front squats instead of back and I have to tell you it was a blessing in disguise. My legs have never been my key feature, I've a feeling that's about to change.
 
DreamWeaver said:
Because of my shoulder injury I had to do front squats instead of back and I have to tell you it was a blessing in disguise. My legs have never been my key feature, I've a feeling that's about to change.
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front squats are legit I completely agree with you. They hit the quads like no other. A lot of people shy away from them because of the strain they put on your front delts but I absolutely love them. IDK if its jsut me but they seem easier on my back than back squats do
 
1. Lat Pulldown
220x10
235x10
250x8

2. Barbel rows
225x8
245x6
265x4

3. 1 arm cable rows
160x10(2)
170x10

4a. Seated rows
250x10
265x10
280x

4b. Db shrugs
125x9
125x9
125x10

5. Wg pullups
35x8
35x10
35x8

6. Behind the back shrugs
275x12
315x10
315x10

Well I woke up and decide to get one last workout in before leaving for London tomorrow and I'm glad I did I feel great right now. Took off from dead because calling slacking or whatever you want, i dont feel like spending 8 hours on a flight tomorrow dealing with lower back soreness. My lower back development will be fine without one day of deadlift.

On the other aspect of my life one of my parents BIG concerns last year when I told them I was going to do another contest prep starting this summer was they didnt want my academics to suffer. Honestly my dad said to me when i went away to school no more competing until after i graduated but when it came around that I brought up me wanting to compete again my grades up to that point had been very good and he trusted my priorities and everything. Well with that being said no only did I win a pro card durring my contest prep, I just got my final grades for this semester and I rocked a 3.79 GPA, 3 A-'s and 2 A's booo yaa haha For anyone that reads this log and doesnt know me in person im a nerd and now thanks to that semester GPA it might have bumped my cumulative up enough to get into the Professional Computer Science Frat which would be sweet on my resume.

Other than that I leave tomorrow at 3pm to get on my flight to london. Longest time out of the gym since i started back in 9th grade to be completely honest. I broke my leg, had surgery to place in screws and plates in to fix it and I still only was out of the gym for 5 days. Oh well the rest will do me good because im already looking forward to smashing some numbers when I get back.
 
DieHards77 said:
front squats are legit I completely agree with you. They hit the quads like no other. A lot of people shy away from them because of the strain they put on your front delts but I absolutely love them. IDK if its jsut me but they seem easier on my back than back squats do
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I don't even feel them on my front delts really. It stays balanced in my upper chest and if you keep your arms high enough to prevent it from rolling forward, it's fine. Balance is the key.
 
Yeah you for sure had another rep in there. You are really going to love OEP, USP really out did themselves with this one. I can not speak to it as a cutting agent yet, but the feel and energy of this is almost a recreational feeling. You just feel good on it. Mentally and physically. Once lowering the cals I expect to see fat falling off of me. DW has had great experience with it so far.
 
First day back in the gym in 10 days!! And damn i felt it today, compound movements were a b*tch! Il be good to go in a week or so and throwing around the weight im used to. Vacation in london was a blast but its growing time.

1. Flat db press
100x10
110x7
110x7

2.incline bb press
225x4(3)

3. Decline cable crossovers
130x12
140x10(2)

4. Barbell curls
95x10
115x8
115x10

5a. Flat db flies
65x10
70x8(2)

5b. Isolated db curls
50x10(2)
55x10

6. Incline cable crossovers
100x10
110x6 - 80x10 - 50x10 (dropsets)


Im up at school right now taking a winter class and since im basically the only one here i figured why not run a 3 week mini cut. I weighed in at 210.8 this morning and am going to be cutting with 300g carbs, 270g protein, 65g fat. Not trying to get down to anything to crazy since im 20lbs over contest weight, figure ill lose 5-7lbs in these 3 weeks. Im also going to be running OEP during this time and really interested in seeing the results I get from it. So far after day 1 I can definitely noticed increased focus and sweating in the gym. Then i plan to bulk hard till the summer, try to get to 225 by the end of the semester


Also i was bored the other day and through together these comparisons.
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well Ive been MIA as of late because this winter course has been taking over my life haha I got to class 10-3, gym 4-6, hw 7-1 and repeat every day its brutal but only 3 more days. I friend of mine posted this on my facebook and i thought a lot of people might like it

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DieHards77 said:
well Ive been MIA as of late because this winter course has been taking over my life haha I got to class 10-3, gym 4-6, hw 7-1 and repeat every day its brutal but only 3 more days. I friend of mine posted this on my facebook and i thought a lot of people might like it

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Fantastic! I love it!
 
Now that winter class is over (got an A) and start of classes has calmed down in back to loggin dis ****. I've still been killing the weights but no time to do anything else besides that and school

Today destroyed arms in 45 minutes WTF no rest

1.cable curls
140 x 12
160(rack) x 10
160(rack) x 10

1b. Tricep Pushdowns
120 x 10
130 x 10
140 x 10

2. Close Grip Bench
245 x 8
255 x 5
255 x 5

2b. Seated DB Curls
55 x 10
60 x 6
65 x 5

3. 1-Arm French Curls
50 x 10(3 sets)

3b. Incline Db Hammer Curls
45 x 6
45 x 6
40 x 8

Forarms and got out of there

Im stting pretty (or not so much) at about 213 right now which idealy is EXACTLY where I want to be at this time. The goal coming off my competition was 220ish by april which I think will be smooth sailing. Ive been stalled around this weight for about a month now which is fine by me. I dont feel like getting as heavy and sloppy as last off season just yet. Id say im around 12%, 10% by my arms and legs, 15% by my midsection unfortunately. My abs are building thats for sure but they still are my weakpoint and my target area for fat storage.
 
Had one of the best chest workouts in my life yesterday, it was just out of this world. I am FINALLY geting back into the grove of how things should be

1. Barbell Bench
285 x 6
295 x 5
300 x 4(PR)

2. Decline Hammer Strength
4 plates and a 25 x 10
5 plates x 6(pr)
5 plates x 5

3. Decline Cable Crossovers
130 x 12
140 x 12
150 x 10(pr)

4. Incline Cable Crossovers
100 x 12
110 x 10
110 x 10

5a. Pec Deck
285 x 10
300 x 10(2 sets)

5b. Standing Leg Curls
170 x 10
180 x 10
180 x 10

6. Seated Leg Curls
rack x 10(3 sets)

7. Lying leg curls( 1 leg)
70 x 10
90 x 6
80 x 8

did chest and hamstrings because I missed my leg day thursday because of an internship fair and work I had so I made up for it the best I could. Didnt want to do quads 2 days before I have my snowboarding gym class so Ill just do them with legs on monday to make up for it.

Life updated: Lifes awesome, end of story lol
 
Crazy Arm/Shoulder workout today, killed it in about 45 minutes. Im liking these quick paced workouts.

1a. DB Curls
60 x 7
65 x 10 (2 sets)

1b. French Curls
50 x 10
55 x 10(2 sets)

2a. Barbell Curls
135 x 6
145 x 4
135 x 6

3. Close Grip Bench
245 x 5(3 sets)

4a. 1 Arm Tricep Extentions
3 sets x 12 ( forgot the weight)

4b. 1 Arm Cable Curls
3 sets x 10 (forgot the weight)

5. DB Lateral Raises
50 x 10
55 x 10(2 sets)

6. Lateral Raise Machine
rack x 10(3 sets)

Weights sitting right around 214 and has been for a while. Im going to start upping the cals a bit but I really dont want to get sloppy yet haha
 
Great work. By the way, what was your starting weight? Not sure if I just missed it or what. Increases on your lifts are strong ...
 
Fender85 said:
Great work. By the way, what was your starting weight? Not sure if I just missed it or what. Increases on your lifts are strong ...
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Well when I started lifting back in 9th grade I was right around 165 and maxed out at a solid 135 bench, im 215 now repping 300 lol
 
Legs - Fri Feb 19 14:57:12 2010


Standing Leg Curls
170x10
180x10
190x10


Donkey Calves
Rack+50 x 10
Rack+50x10
Rack+50x10


Leg Extentions
120x10
130x10
130x10


Glute Hams
25x8
25x8
25x6


Standing Calves
440x10
440x10
440x10


Hack Squats
4 plates+25x10
4 plates+25x10(focused on getting a lot deeper)
5plates x 8(amaazing set, felt so good)


Leg Press
720x10
900x7
900x5




-Ive been having really bad back spasms ever since monday. My back was a little sore from snowboarding on sunday and I stupidely decided to deadlift on monday and pulled something in my back halfway through the first set so the plan was to do the workout backwards; starting with the auxillory lifts and ending with squats since It would be a lesser weight and still the same workload on my muscles but I decided to stick with hacks and leg press to save myself from possibly injuring my back any further since I have gym class (snowboarding) this sunday again. My quads are burning this morning so it mustve worked lol
 
Back/Chest - Wed Feb 24 10:20:22 2010


CG Lat Pulldowns
220 x 10
240 x 8
250 x 8


CG Bentover Rows
245 x 6
245 x 6
245 x 6


Behind the back Barbell Shrugs
295 x 10
295 x 10
295 x 10


Weighed WG Pullups
40 x 8
40 x 7
40 x 6


Seated Low Rows
240 x 10
250 x 10
250 x 10


Pec Deck
285 x 12
315 x 10
315 x 10


Seated Row Machine
200 x 10
210 x 10
230 x 10


Decline Cable Flies
130 x 10
130 x 10
130 x 1




-On a side note i sent in my IFPA membership today, cant wait to get my actual pro card. Might have to frame it lol
 
BOOM!

Lat pulldowns
230x10
240x10
250x8

Bentover bb rows
245x6
255x6
255x5

Wg pullups
45x6
45x5
45x5

Hammer Strength Middle Row
210 x 10
230 x 10
230 x 10

Plate Loaded Lat Pulldowns
230 x 10(3 sets)

Great workout, real fast paced and got an amazing pump
 
Chizzest

DB Incline
115 x 7
115 x 6(2 sets)

Flat Plate Loaded Hammer Strength Bench
180x10
210x6
230x5

Peck Deck
300 x 10
315 x 8
315 x 8

Decline Cable Crossovers
140 x 10
130 x 10
130 x 10

Incline Cable Crossovers
110 x 10
110 x 10
100 x 10

Followed up with some abs and bounced

I hate doing this because I feel fat as hell but Here comes some update pic. Weighed in at 217.4 this morning
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Found this picture looking through my computer, if i remember correclty it was 3 weeks out back in august Invalid Link Removed

edit: yes those are polar bears on my boxers
 
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