borobulker
Well-known member
looking huge bro!!!
20-year old IFPA Pro Natural Bodybuilder Puts Asteroid Stack to the Test
- Thread starter DieHards77
- Start date
DieHards77
Banned
and pale! hah i need some summer sun badley
DieHards77
Banned
Well look what ive got here
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motivation has just skyrocketed to a new level, hit 300 on bench 5 times yesterday, 255 x 6 on incline and some UNBELIEVABLE numbers on auxilury exercises, back is feeling a lot better (it felt like i had a bruised rib after the last time i went snowboarding - took a hard landing off a jump) so im going to give deadlifts a go for the first time in a couple weeks
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motivation has just skyrocketed to a new level, hit 300 on bench 5 times yesterday, 255 x 6 on incline and some UNBELIEVABLE numbers on auxilury exercises, back is feeling a lot better (it felt like i had a bruised rib after the last time i went snowboarding - took a hard landing off a jump) so im going to give deadlifts a go for the first time in a couple weeks
DieHards77
Banned
Legs
Sqwaaats
365x5
375x4(2sets)
-i dontremeber if I've said it on here but two weeks ago snowboarding I overshot a jump and came down right on my ass and deep movements like squats deadlift etc have really been botheong me since, I have spring break in a week if it isn't healed by then I might go get it xrayed
Stiff leg deadlifts
315x6
335x5
345x3 - grip slipped god dammit! I was moving these easy
Leg extentions
130x10x2 (1leg)
260x10x2(2leg toes pointed out)
Standing leg curls
180x10(3 sets)
Supersetted W/ Donkey Calves
rack+90 x 10(3 sets)
Seated Leg Curls
Rack x 10(3 sets)
Standing Calves
420 x 10
440 x 10(2 sets)
4 Hours of sleep last night and I didnt workout until 10pm tonight yet Awesome workout besides the whole talebone thing I got going on.
On the life outside of bodybuilding for a second, as much as I hated taking the 10 days out of the gym when I went to england over winter break, I will be taking another 11 days off come may 17-28th because Ill be going to Israel!!! My jewish side coming out im going on birthright with an organization through my school and im pumped as hell. Ive been trying to do this for the past year and a half and im finally getting the opportunity, its going to be a great experience to kick off my summer with.
Back to bodybuilding things, I will be test judging finally, if anyones competing or attending April 10th at the Forum in Binghamton stop by and say hello since ill be judging and there all day.
Sqwaaats
365x5
375x4(2sets)
-i dontremeber if I've said it on here but two weeks ago snowboarding I overshot a jump and came down right on my ass and deep movements like squats deadlift etc have really been botheong me since, I have spring break in a week if it isn't healed by then I might go get it xrayed
Stiff leg deadlifts
315x6
335x5
345x3 - grip slipped god dammit! I was moving these easy
Leg extentions
130x10x2 (1leg)
260x10x2(2leg toes pointed out)
Standing leg curls
180x10(3 sets)
Supersetted W/ Donkey Calves
rack+90 x 10(3 sets)
Seated Leg Curls
Rack x 10(3 sets)
Standing Calves
420 x 10
440 x 10(2 sets)
4 Hours of sleep last night and I didnt workout until 10pm tonight yet Awesome workout besides the whole talebone thing I got going on.
On the life outside of bodybuilding for a second, as much as I hated taking the 10 days out of the gym when I went to england over winter break, I will be taking another 11 days off come may 17-28th because Ill be going to Israel!!! My jewish side coming out im going on birthright with an organization through my school and im pumped as hell. Ive been trying to do this for the past year and a half and im finally getting the opportunity, its going to be a great experience to kick off my summer with.
Back to bodybuilding things, I will be test judging finally, if anyones competing or attending April 10th at the Forum in Binghamton stop by and say hello since ill be judging and there all day.
strategicmove
Legend
Congratulations! :cheers:
DieHards77
Banned
thanks a lot :fest30:
DieHards77
Banned
Holy crap, best arm workout of my life. Took a midterm, went back to my apartment had 9 oz's of red potatoes and a chicken wrap w/ ff cheese followed up with two scoops of USP Labs jack3d and off to the gym with one of my workout partners.
1a. 1 arm rope pulldowns(first time trying these)
100 x 10
90 x 10
90 x 10
1b. Spider Preacher Curls
95 x 10
105 x 8
105 x 10
- WOW these are unbelievable and they will be added much more often no question, i was spent after this superset andi t was only the first thing haha
2a. Close Grip BP
245 x 5
245 x 4
245 x 5 - 185 x 8 - 135 x 10 (drop set)
2b. DB Hammer Curls
85 x 5
80 x 6
80 x 6
3a. Skull Crushers
135 x 5
125 x 8
125 x 7
3b. Hammer Strength Plate loaded FLies
180 x 10(3 sets)
4a. Incline Isolate Curls
-did these face down on an incline bench so it was completely isolated, felt amazing
35 x 10
40 x 8
40 x 10
4b. Pec Deck
300 x 10
315 x 10(2 sets)
Did forearms and peaced outta there. Finished up in about an hour and the pump was PAINFUL it was so good.
Also on another interesting life note, April 14th on campus at BU im going to be part of a panel leading kind of a Q&A on steroids. The panel so far I know consists of the BU strength coach, couple doctors and me. Obviously im not going to be the one going into specifics more based off of experience and observations. There going to be showing a few clips from the documentary Bigger Strong Faster (for anyone who hasnt seen it, watch it its very interesting) and then these are the questions theyre going to be asking.
BSF presentation questions
1. Is it possible for steroids to be taken under supervision to minimize the harmful side effects?
2. If steroids were legalized, what’s the potential for harmful abuse?
3. If steroids do not have some form of psychological dependence, then why do individuals who have taken them desire the need to do it again?
4. If steroids were legalized, who would they be given too?
5. Testosterone naturally decreases with age, so should an individual have the right to administer anabolic hormones because they don't want to wither away?
6. While steroids don't have a physical dependence and no documented psychological dependence, why is it that people who have cycled once tend to do additional ones?
7. One of the main arguments older males have for their steroid use is the idea that their testosterone is diminishing with age and they will lose everything they worked for. Is the physical decrease as drastic as they imagine?
8. Do you think more research will be done on steroids and pro-hormones in the future?
9. Does genetics play a heavy role in the effect that steroids have on an individual?
10. Is there really much of a difference between steroids and pro-hormones?
11. Where did the idea of “roid rage” arise from?
12. Do you believe that steroids/pro-hormones have more of a negative effect on women than they do on men?
Thankfully theres not any technical questions which is why i agreed to do it because im not trying to BS saying i know specifics on steroid use just from what Ive observed, if anyone wants to chime in about any of the 12 questions feel free im interested in how everyone on here would respond as well.
1a. 1 arm rope pulldowns(first time trying these)
100 x 10
90 x 10
90 x 10
1b. Spider Preacher Curls
95 x 10
105 x 8
105 x 10
- WOW these are unbelievable and they will be added much more often no question, i was spent after this superset andi t was only the first thing haha
2a. Close Grip BP
245 x 5
245 x 4
245 x 5 - 185 x 8 - 135 x 10 (drop set)
2b. DB Hammer Curls
85 x 5
80 x 6
80 x 6
3a. Skull Crushers
135 x 5
125 x 8
125 x 7
3b. Hammer Strength Plate loaded FLies
180 x 10(3 sets)
4a. Incline Isolate Curls
-did these face down on an incline bench so it was completely isolated, felt amazing
35 x 10
40 x 8
40 x 10
4b. Pec Deck
300 x 10
315 x 10(2 sets)
Did forearms and peaced outta there. Finished up in about an hour and the pump was PAINFUL it was so good.
Also on another interesting life note, April 14th on campus at BU im going to be part of a panel leading kind of a Q&A on steroids. The panel so far I know consists of the BU strength coach, couple doctors and me. Obviously im not going to be the one going into specifics more based off of experience and observations. There going to be showing a few clips from the documentary Bigger Strong Faster (for anyone who hasnt seen it, watch it its very interesting) and then these are the questions theyre going to be asking.
BSF presentation questions
1. Is it possible for steroids to be taken under supervision to minimize the harmful side effects?
2. If steroids were legalized, what’s the potential for harmful abuse?
3. If steroids do not have some form of psychological dependence, then why do individuals who have taken them desire the need to do it again?
4. If steroids were legalized, who would they be given too?
5. Testosterone naturally decreases with age, so should an individual have the right to administer anabolic hormones because they don't want to wither away?
6. While steroids don't have a physical dependence and no documented psychological dependence, why is it that people who have cycled once tend to do additional ones?
7. One of the main arguments older males have for their steroid use is the idea that their testosterone is diminishing with age and they will lose everything they worked for. Is the physical decrease as drastic as they imagine?
8. Do you think more research will be done on steroids and pro-hormones in the future?
9. Does genetics play a heavy role in the effect that steroids have on an individual?
10. Is there really much of a difference between steroids and pro-hormones?
11. Where did the idea of “roid rage” arise from?
12. Do you believe that steroids/pro-hormones have more of a negative effect on women than they do on men?
Thankfully theres not any technical questions which is why i agreed to do it because im not trying to BS saying i know specifics on steroid use just from what Ive observed, if anyone wants to chime in about any of the 12 questions feel free im interested in how everyone on here would respond as well.
DieHards77
Banned
Back on LI and killed chest today with my friend rob, hit some PR's
1. Flat BB Bench
285 x 7
295 x 5
315 x 3 PR!!
2. Incline DB Bench
110 x 6
120 x 5
120 x 4
3. Cable Flies
90 x 10
100 x 10
110 x 10
3b. 1 arm rope pulldowns
40 x 10(4 sets)
4. Hammer Strength Multi-Angle Bench
5 sets of 10 with the weights on different angles, awesome machine that hits all different areas of the chest depending on where you position the weight
4b. French Curls
40 x 10
50 x 10(2 sets)
5. Skull Crushers
125 x 6
105 x 8
125 x 7
Then we had a pushup contest, i got 32 lol
1. Flat BB Bench
285 x 7
295 x 5
315 x 3 PR!!
2. Incline DB Bench
110 x 6
120 x 5
120 x 4
3. Cable Flies
90 x 10
100 x 10
110 x 10
3b. 1 arm rope pulldowns
40 x 10(4 sets)
4. Hammer Strength Multi-Angle Bench
5 sets of 10 with the weights on different angles, awesome machine that hits all different areas of the chest depending on where you position the weight
4b. French Curls
40 x 10
50 x 10(2 sets)
5. Skull Crushers
125 x 6
105 x 8
125 x 7
Then we had a pushup contest, i got 32 lol
mrlargecalves
Member
im totally jealous of ur leg development. great wheels bro!!
DieHards77
Banned
Thanks man, great leg genetics + aspirations to be a college running back made me work my ass off in high school on them. Plus when I had a broken wrist i did legs 3x a week for about 2 months which helped a lot
DieHards77
Banned
GOD DAMN I love being home and working out with my friends at home, gets me so motivated, hitting PR's left and right
1. Squats
365 x 6
385 x 6
405 x 6 <= PR BY 3 REPS!!! these were completely parrallel, most ive ever done up to this point was 405x3
2. Seated Leg Curls
130 x 10
140 x 10
160 x 6 - 130 x 4
3. Push Calves
230 x 10
280 x 10
350 x 10
3b. Leg Extentions
dont remember the weights but increasing weights 3 sets of 10
4. Leg Press
580 x 10
760 x 10
810 x 10 (Machine was maxed out PLUS) haha
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4b. Leg Press Calves
580 x 10
760 x 10 (tweaked my calve a a little on this so i decided not to go for a third set with 810)
5a. Abductor
3 sets x 10
5b, Adductor
3 sets x 10
6a. Hack Squats
3 plates x 6
4 plates x 6
5 plates x 6 (machine was maxed out with plates)
6b. Seated Calves
3 plates x 10
4 plates x 10(2 sets)
7. Lying 1-leg leg curls
70 x 10
100 x 8
90 x 10
UNBELIEVABLE workout wow im spent, was there for a little over 2 and a half hours, f**k over training lol
1. Squats
365 x 6
385 x 6
405 x 6 <= PR BY 3 REPS!!! these were completely parrallel, most ive ever done up to this point was 405x3
2. Seated Leg Curls
130 x 10
140 x 10
160 x 6 - 130 x 4
3. Push Calves
230 x 10
280 x 10
350 x 10
3b. Leg Extentions
dont remember the weights but increasing weights 3 sets of 10
4. Leg Press
580 x 10
760 x 10
810 x 10 (Machine was maxed out PLUS) haha
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4b. Leg Press Calves
580 x 10
760 x 10 (tweaked my calve a a little on this so i decided not to go for a third set with 810)
5a. Abductor
3 sets x 10
5b, Adductor
3 sets x 10
6a. Hack Squats
3 plates x 6
4 plates x 6
5 plates x 6 (machine was maxed out with plates)
6b. Seated Calves
3 plates x 10
4 plates x 10(2 sets)
7. Lying 1-leg leg curls
70 x 10
100 x 8
90 x 10
UNBELIEVABLE workout wow im spent, was there for a little over 2 and a half hours, f**k over training lol
mrlargecalves
Member
what would u say is better for putting mass on legs? higher reps vs heavy wt/less reps. every now and then ill train legs twice a week for several weeks than switch to training chest twice a week instead. those are my two lagging muscles. appreciate your input man!
DieHards77
Banned
that sounds like a great idea, I do the same with my weakpoint usually on like 8 week intervals.
This debate has been going on forever i think but IMO they both have there place. Cant gain strength and build new muscle without pushing yourself in weight but you cant get great hypertrophy on a low rep scheme so I like to mix in both. My compound lifts where my respitory system might give out faster than my muscles if i do high reps I do low reps high weight, like squats - stiff leg deadlifts- lunges-hacks and then my auxilory lifts I do higher reps with absolute perfect form, leg extentions-leg curls-etc
DieHards77
Banned
I didnt get it on video because I really wasnt expecting to go for this today but... BOOM! 5 plates on deadlift went down like cake. Took about a second to get it completely locked out but I could have definitely added another 10-15 pounds on the bar and still got it.
My sets went:
185 x 10
225 x 10
315 x 8
405 x 3
445 x 1
465 x 1
495 x 1 BOOM! amazing workout
My sets went:
185 x 10
225 x 10
315 x 8
405 x 3
445 x 1
465 x 1
495 x 1 BOOM! amazing workout
DieHards77
Banned
thinking about looking into powerlifting competitions over the summer, i dont have time now but i might be a goal to strive for for the end of the summer. See what they have in raw-natural in the long island area in late july/august. Think i would be able to do pretty well not even taking my age into account. Under the adrenaline of a meet I could probably bench ~340, squat ~450, deadlift ~515 so i could total around 1300 or so which isnt anything special but at 20 and not training for powerlifting splt what so ever id be happy with that. I would just do it for fun anyway
borobulker
Well-known member
I am considering this meet... If you are interested you can bunk at my place buddy.
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DieHards77
Banned
Hey I really appreciate it and I may have to take you up on that. It all depends how much I end up cutting down to this summer whether I do power lifting this summer or sometime during the academic year as I was planning to drop 10-15lbs throughout about 2 months of dieting during the summer. It sucks that school ends when it does because I found a powerlifting competition being held in Johnson City (the town over from binghamton) on May29th but ill already be home on long island by then.
DieHards77
Banned
Had one of the best chest days weight wise today. Unbelievably motivated by some things going on around me that make me realize how lucky we all are to be able to lift and do what we love to do. Today was the day to hit my goal #3 that i made before my bithday (4/22)
Chest
Flat Barbell Bench
135 x 10
185 x 10
225 x 3
295 x 1
335 x 1 PR! It went up with no stalls in the motion, im talking flew up
345 x Fail - Laid down on the bench, unracked the weight, ipod fell out of my pocket and disconnected fom the headphones and I lost it. I got the weight up past the sticking point but I just couldnt lock it out. My guess is I could have got 350 if I bypassed 335 originallly based off of how easy 335 went up
Decline BB Press
295 x 6
315 x 5
315 x 4
Fly Machine
300 x 10
315 x 10 (2 sets)
Preacher Curl Machine
80 x 10
90 x 8(2 sets)
Incline Cable Crossovers
100 x 10
110 x 10(2 sets)
Spider Curls
35's x 10 (3 sets)
DB Flies
70's x 10 (3 sets)
Unbelievable weights for me I was very satisfied. Ive never successfully benched anything over 315. My shoulder feels a little tweaked right now but its nothing special. Ive got legs tomorrow which will give my upper body a rest and then off thursday. Itll be fine by friday im sure of it. 3 goals up - 3 goals down. Time ot thing of new goals for summer
Chest
Flat Barbell Bench
135 x 10
185 x 10
225 x 3
295 x 1
335 x 1 PR! It went up with no stalls in the motion, im talking flew up
345 x Fail - Laid down on the bench, unracked the weight, ipod fell out of my pocket and disconnected fom the headphones and I lost it. I got the weight up past the sticking point but I just couldnt lock it out. My guess is I could have got 350 if I bypassed 335 originallly based off of how easy 335 went up
Decline BB Press
295 x 6
315 x 5
315 x 4
Fly Machine
300 x 10
315 x 10 (2 sets)
Preacher Curl Machine
80 x 10
90 x 8(2 sets)
Incline Cable Crossovers
100 x 10
110 x 10(2 sets)
Spider Curls
35's x 10 (3 sets)
DB Flies
70's x 10 (3 sets)
Unbelievable weights for me I was very satisfied. Ive never successfully benched anything over 315. My shoulder feels a little tweaked right now but its nothing special. Ive got legs tomorrow which will give my upper body a rest and then off thursday. Itll be fine by friday im sure of it. 3 goals up - 3 goals down. Time ot thing of new goals for summer
triplewhammy
New member
LOL at the Ipod thing...happened to me just a couple weeks ago too. Definitely kills the buzz right when you're unracking!
Keep up the good work though, great numbers!
Keep up the good work though, great numbers!
DieHards77
Banned
Oh yea its a completely buzz kill, I get very quiet but very focused before big lifts and it just took my mind right out of it it was terrible.
DieHards77
Banned
Sorry for being MIA lately everyone, ive been really buisy with school work and it was my 21st birthday this past weekend so ive been all over the place the past couple of days but inthat time I got some SICK workout videos that im going to compile together over the next couple of days hopefully
DieHards77
Banned
Invalid Link Removed boom!
let me know what you guys think, i just through this together really quick the other night when i didnt sleep lol Expect some cool things to come over the summer
let me know what you guys think, i just through this together really quick the other night when i didnt sleep lol Expect some cool things to come over the summer
borobulker
Well-known member
Great stuff Jason. Thank You
DieHards77
Banned
no problem at all I can send you the video in an attachment if you want to throw it up on the youtube portal.
I just got one of the new MacBook pros couple weeks ago and im going to be following around with final cut a lot of the summer so hopefully i can get some good videos together
DieHards77
Banned
Ughh its that time of the year again, finals. Ive been in the library since 430 today... its 1130. On a bodybuilding side of things the gym has been going really well except one really big snag I think i avoided as of now.
Last friday me and my friends softball team had a game. I step up to bat, swing - pop my knee out and am on the ground. I would have sworn that i tore something because i couldnt put any pressure on it, couldnt raise it off the ground once i was lying down or bend it without being in terrible pain, and over the next 15-20 minutes it only got worse. I immediately iced it and stubbornly didnt get any medical help. slept it off and its been slowly getting better day by day. I originally couldnt walk, then with a limp and now with a slight limp. Its improving every day and i keep icing it, keeping it elavated and taking it easy. Ive been killing upper body and hopefully will be able to get atleast one decent leg session in before i leave for Israel on May 17th.
Last friday me and my friends softball team had a game. I step up to bat, swing - pop my knee out and am on the ground. I would have sworn that i tore something because i couldnt put any pressure on it, couldnt raise it off the ground once i was lying down or bend it without being in terrible pain, and over the next 15-20 minutes it only got worse. I immediately iced it and stubbornly didnt get any medical help. slept it off and its been slowly getting better day by day. I originally couldnt walk, then with a limp and now with a slight limp. Its improving every day and i keep icing it, keeping it elavated and taking it easy. Ive been killing upper body and hopefully will be able to get atleast one decent leg session in before i leave for Israel on May 17th.
DieHards77
Banned
just to give a quick knee update, I was getting worried because I Hit a point where it was not getting better at all but the past couple of days its been steadily improving. The inner portion of my knee, the mcl region, is still a little tight and still feels weird if i take a wrong step or when i get out of the car after a decent drive but its making improvements. I tried doing calves two days ago but it wasnt feeling right so i stopped. By the time i get back from israel i should be good to go at this rate.
strategicmove
Legend
Looking forward to how things unfold. All the best!
triplewhammy
New member
Bump up the cissus buddy! I wasn't able to squat for 4 years due to knee instability. Cissus honestly brought my knee back to life and this year I maxed at 405.
DieHards77
Banned
thanks a lot man, i appreciate it
Thats amazing to hear, congrats man and I honestly have been as well. Ive upped my dosage big time of super cissus rx and I deadlifted for the first time today since the knee problems. Nothing special I did 3 workings sets of 255 but its a big step in the right direction from limping around all last week. Its definitely helped a TON in my progress.
Im leaving from 10 days in Israel tomorrow and once I get back, baring any set backs while over there im going to give my knee a test with a light leg workout and work my way back into things.
DieHards77
Banned
Well im home from school for the summer. Last summer before I graduate college and last summer of working out with two of my friends who i dont go to school with so weve got big plans to make big gains this summer. My knee is feeling a lot better and I deadlifted for the first time today since the injury, didnt push myself too hard and didnt go over 255lbs but just wanted to test it a little bit.
Im leaving tomorrow morning and heading to Israel for 10 days so ill be out of the gym for a little bit but ill do the best I can pushups or something while im over, i doubt the hotel were staying at half the time has a gym in it but whatever once i get back im going crazy the rest of the summer in the gym.
5/16/10 Back/Arms
Lat Pulldowns
220 x 10
240 x 10
260 x 6
Deadlifts
225 x 10
255 x 10
255 x 10
DB Curls
70 x 5
65 x 5
65 x 5 - 40 x 5
Cable Rope Rows
rack x 10 (3 sets)
Preacher Curl Machine
90 x 10
100 x 8
90 x 10
T-Bar Rows
3 plates x 10
3 plates + 25 x 6 (2 sets)
1-arm Tricep Extentions
forgot the weight 3 sets x 10
Seated Row Machine
also forgot the weight lol 3 sets x 10
EZ Bar Tricep Extentions
100 x 10
120 x 10
140 x 10
It was a really good workout, second workout of the summer and last before Israel, expect big things from me this summer I have a lot of work to do
Im leaving tomorrow morning and heading to Israel for 10 days so ill be out of the gym for a little bit but ill do the best I can pushups or something while im over, i doubt the hotel were staying at half the time has a gym in it but whatever once i get back im going crazy the rest of the summer in the gym.
5/16/10 Back/Arms
Lat Pulldowns
220 x 10
240 x 10
260 x 6
Deadlifts
225 x 10
255 x 10
255 x 10
DB Curls
70 x 5
65 x 5
65 x 5 - 40 x 5
Cable Rope Rows
rack x 10 (3 sets)
Preacher Curl Machine
90 x 10
100 x 8
90 x 10
T-Bar Rows
3 plates x 10
3 plates + 25 x 6 (2 sets)
1-arm Tricep Extentions
forgot the weight 3 sets x 10
Seated Row Machine
also forgot the weight lol 3 sets x 10
EZ Bar Tricep Extentions
100 x 10
120 x 10
140 x 10
It was a really good workout, second workout of the summer and last before Israel, expect big things from me this summer I have a lot of work to do
Mac10
New member
Just finished reading the log in one sitting lol AWESOME stuff. Look forward to hearing about the trip and the knee status when you get back. I'm going to be doing the same stack you just did and it sounds excellent. Congrats on the Pro card and all of your hard work is definitely inspirational. Well done bro.
DieHards77
Banned
Im glad to hear you enjoyed reading the thread I appreciate it big time. THe stack is great and im going to run it again very very soon. Definitely one of the best natural stacks out there hands down.
Well long time no updates. After 10 days in Israel and a 12 hour flight back (with a two hour delay) Im back as of 11am yesterday in the US and am already back at work in the gym. I was lucky enough while I was there to meet a friend who was very into calisthenics and body weight training so a couple times throughout the trip when a gym wasn't available we would do body weight training, different types of pushups ; handstand pushsups and pullups when something was available for them. Also the last night of the trip, the hotel we stayed in had a decent gym so I got a pretty good chest and arms workout for about an hour and 15 while the rest of my friends were in the pool. I couldn't resist haha
I have way to many pictures to put on here but if your friends me with me on fb check them out if you want, heres a few.
Invalid Link Removed camel rides at the Bedouin encampment
Invalid Link Removed sunrise over jerusalem
All in all it was the best experience of my life, best 10 days of my life and for anyone out there who's Jewish you definitely need to spend some time in Israel, I know ill be going back in the near future.
But now that im back in the US it means two things, its time to completely kill it in the gym from here on out and also its time to start testing my knee and getting back to legs. Thankfully in Israel my knee felt great 95% of the time, which is such a relief because we walked around 50 miles over the 10 days, on Shavuot we walked from our hotel to the western wall and back which was about 8miles both way all before 9am, not to mention walking up around and down Masada. I have a non-emergency appointment to get an MRI june 26th if at that point I still think I need it. With my knee feeling a lot better, but not perfect, I decided to now ease back into legs by splitting them up between hamstrings one day, quads another, until I think im ready to do a full leg workout.
Also now that its summer time Ill be able to make a lot more updates along with video/photos. Im not working this summer and instead taking two summer classes in order to graduate a semester early.
5/28/2010 - Back/Hams
1. Lat Pulldowns
225 x 10
240 x 10
240 x 10
2. Deadlifts (took this light too to work up to normal with my knee)
275 x 10
315 x 8
315 x 8
3a. Seated Rows
220 x 10
240 x 10
250 x 10
3b. Seated Leg Curls
70 x 12
95 x 12
95 x 12
4a. Hammer Strength Rows
2 plates + 25 x 10
3 plates x 10
3 plates + 10 x 10
4b. Stiff Leg Deadlifts
225 x 10
225 x 10
265 x 6
5. Weighted WG Pullups
25 x 10 (3 sets)
6. Lying leg curls - 1 legged
50 x 10
55 x 10
55 x 10
Everything felt great and it was amazing to get back in the gym let alone a somewhat leg workout for the fist time in a month. My legs have been exhausted since then and keep cramping up. Im getting back in it and I love it. The pumps have been insane since I have been out of the gym basically hte past 10 days my body is loving getting back I can feel it, big things are to come from this summer I know it.
DieHards77
Banned
Day 2 of getting my legs back was a success, im easing into it slow because i rather take a montht o get back to normal than go to fast and end up tearing something
Well im still thrown off from the time difference from Israel so I woke up this morning at 530am and decided to go to the gym before I went to the beach at 9 instead of the original plan of after.
5/30/10 - Shoulders/Quads
1a. Cable Rotator Cuffs
50 x 10
60 x 10 (2 sets)
1b. Leg Press (took it very slow)
360 x 10
360 x 10
410 x 10
- Best part about this is that as the sets went on and i slightly increased the weight my legs and knees impreticular kept feeling better, as if they were loosening up but I didnt want to push it to far on the first quad workout in a month
2a. DB Rear Delts
30 x 10
35 x 10
35 x 10
2b. 1 Legged Leg Extentions
50 x 10
55 x 10(3 sets)
3. DB Arnold Presses
65 x 10
75 x 7
75 x 6
4a. DB Seated Lateral Raises
45 x 10 (3 sets)
4b. Hammer Strength Shrugs
3 plates x 10
3 plates + 25 x 10 (3 sets)
5. Cable Front Raises
100 x 10
110 x 10 (2 sets)
Finished off with some handstand pushups, i only get 4 one set and 3 the next but it was a cool little burn out at the end and it felt good
Well im still thrown off from the time difference from Israel so I woke up this morning at 530am and decided to go to the gym before I went to the beach at 9 instead of the original plan of after.
5/30/10 - Shoulders/Quads
1a. Cable Rotator Cuffs
50 x 10
60 x 10 (2 sets)
1b. Leg Press (took it very slow)
360 x 10
360 x 10
410 x 10
- Best part about this is that as the sets went on and i slightly increased the weight my legs and knees impreticular kept feeling better, as if they were loosening up but I didnt want to push it to far on the first quad workout in a month
2a. DB Rear Delts
30 x 10
35 x 10
35 x 10
2b. 1 Legged Leg Extentions
50 x 10
55 x 10(3 sets)
3. DB Arnold Presses
65 x 10
75 x 7
75 x 6
4a. DB Seated Lateral Raises
45 x 10 (3 sets)
4b. Hammer Strength Shrugs
3 plates x 10
3 plates + 25 x 10 (3 sets)
5. Cable Front Raises
100 x 10
110 x 10 (2 sets)
Finished off with some handstand pushups, i only get 4 one set and 3 the next but it was a cool little burn out at the end and it felt good
DieHards77
Banned
Well im a complete idiot and decided sun block would not be a good idea at the beach on sunday resulting in me getting TOASTED and having to rearrange my chest workout today because my back simply could not take the weight of flat bench. See picture below at how much of an idiot i am
Well here was my re-arranged chest workout.
1. Incline HS Press
2 plates x 15
2 plates + 25 x 12
3 plates x 10
2. Decline HS Press
3 plates + 25 x 10
4 plates x 8 (2 sets)
3. Fly Machine
255 x 10
270 x 10 ( 2 sets)
4a. Decline Cable Crossovers
110 x 12
120 x 10
130 x 10
4b. Lateral Raise Machine
130 x 10
135 x 10 (2 sets)
5. Incline Cable Crossovers
90 x 10
100 x 10 ( 2 sets)
6. Cable Rotator Cuff
60 x 10
65 x 10 (2 sets)
Also Ive been working otu a lot faster paced recently. No reason impreticular i just feel im not getting tired as i used to, maybe my million miles of walking in Israel got my lazy ass in shape a bit lol oh well I leave you all with a picture of me as a lobster and know you know why i couldnt do flat barbell bench
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Well here was my re-arranged chest workout.
1. Incline HS Press
2 plates x 15
2 plates + 25 x 12
3 plates x 10
2. Decline HS Press
3 plates + 25 x 10
4 plates x 8 (2 sets)
3. Fly Machine
255 x 10
270 x 10 ( 2 sets)
4a. Decline Cable Crossovers
110 x 12
120 x 10
130 x 10
4b. Lateral Raise Machine
130 x 10
135 x 10 (2 sets)
5. Incline Cable Crossovers
90 x 10
100 x 10 ( 2 sets)
6. Cable Rotator Cuff
60 x 10
65 x 10 (2 sets)
Also Ive been working otu a lot faster paced recently. No reason impreticular i just feel im not getting tired as i used to, maybe my million miles of walking in Israel got my lazy ass in shape a bit lol oh well I leave you all with a picture of me as a lobster and know you know why i couldnt do flat barbell bench
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DieHards77
Banned
Just found this on my friends facebook, this is one of the ways I was getting some type of a workout in Israel haha
Invalid Link Removed my 5 second human flags lol
I went upstate this past weekend to visit my gf whos a personal trainer
and we went to the gym saturday and sunday to do arms and shoulders together.
Killed it today in the gym with chest and tomorrow I have legs
6/8/10 - Chest/Bis
Barbell Bench
3 sets x 6/3/3
Incline DB Bench (first time in a LONG time it felt weird)
3 sets x 6/6/6
Decline Cable Crossovers
3 sets x 10
Incline Cable Crossovers
3 sets x 10
Cable EZ Curls
3 sets x 10/9/10
Pec Deck
3 sets x 10/10/9
1 Arm Curl Machine
3 sets x 8/8/10
Finished up with abs and got out of there in about an hour and 15. Tomorrow is going to be my return to squats after everything that went on with my knee. Im going to take it light but see if i can push myself to 3 plates. Looking forward to it but definitely a little nervous because thatll be a big tell if i have anything still wrong with it or not
Invalid Link Removed my 5 second human flags lol
I went upstate this past weekend to visit my gf whos a personal trainer
and we went to the gym saturday and sunday to do arms and shoulders together. Killed it today in the gym with chest and tomorrow I have legs
6/8/10 - Chest/Bis
Barbell Bench
3 sets x 6/3/3
Incline DB Bench (first time in a LONG time it felt weird)
3 sets x 6/6/6
Decline Cable Crossovers
3 sets x 10
Incline Cable Crossovers
3 sets x 10
Cable EZ Curls
3 sets x 10/9/10
Pec Deck
3 sets x 10/10/9
1 Arm Curl Machine
3 sets x 8/8/10
Finished up with abs and got out of there in about an hour and 15. Tomorrow is going to be my return to squats after everything that went on with my knee. Im going to take it light but see if i can push myself to 3 plates. Looking forward to it but definitely a little nervous because thatll be a big tell if i have anything still wrong with it or not
DieHards77
Banned
thanks big guy, ive got big things in in store for the years to come
DieHards77
Banned
I just have to give a big shoutout to Super Cissus. As frequent'ers of this thread people know i had a bit of a scare with my knee about a month and a half ago. I stubbornly didnt go to the hospital so I dont know exactly what it was but I was limping around for a good 3 weeks atleast afterwards. I immediately upped my dosage of super cissus rx and I think it definitly has helped in speed my recovery. After easing back into it I was able to get my first FULL leg workout in two days ago. Sure i wasnt hitting +400lbs on squat like I usually do but Im getting there definitely. I got up to 335 x 6 on squats and im sure i could have gone heavier I just didnt want to push it too quick and regret it. All in all I owe USP Labs and Super Cissus Rx a huge credit to my recovery for sure
DieHards77
Banned
Yeaaaa killed back and traps today, no deadlifts today but other than that a VERY good workout. Im getting into full summer form now and loving it
Lat Pulldowns
240 x 10
255 x 10
270 x 8
Free Weight T-Bar Rows
4 plates + 25 x 10
5 plates x 10
6 plates x 6
Seated Rows
240 x 10
255 x 10
270 x 10
Behind the Back Shrugs
3 plates x 8 (3 sets)
Weighted WG Pullups
BW + 25 x 12
BW + 45 x 7
BW + 45 x 6
Seated Row Machine
190 x 10
200 x 10
180 x 10
DB Shrugs
130 x 9
130 x 10
130 x 8
Completely killed it in the gym, fininished up in about an hour.
On another note I dont think i ever mentioned I lost 8lbs while I was in Israel, Israeli food is very healthy, tons of vegetables hummus and stuff like that and I was eating A LOT of it but walking around 6 miles a day in the heat made me lose it, im still trying to gain it back im around 210 right now morning weight, the goal is to gain about 8 lbs in a month and a half or so and then diet for a few weeks before I head back to school
Lat Pulldowns
240 x 10
255 x 10
270 x 8
Free Weight T-Bar Rows
4 plates + 25 x 10
5 plates x 10
6 plates x 6
Seated Rows
240 x 10
255 x 10
270 x 10
Behind the Back Shrugs
3 plates x 8 (3 sets)
Weighted WG Pullups
BW + 25 x 12
BW + 45 x 7
BW + 45 x 6
Seated Row Machine
190 x 10
200 x 10
180 x 10
DB Shrugs
130 x 9
130 x 10
130 x 8
Completely killed it in the gym, fininished up in about an hour.
On another note I dont think i ever mentioned I lost 8lbs while I was in Israel, Israeli food is very healthy, tons of vegetables hummus and stuff like that and I was eating A LOT of it but walking around 6 miles a day in the heat made me lose it, im still trying to gain it back im around 210 right now morning weight, the goal is to gain about 8 lbs in a month and a half or so and then diet for a few weeks before I head back to school
DieHards77
Banned
one more picture I found through a friend of mines facebook, me working out in the gym in Israel with one of the Israeli soldiers who was on our trip saying "your arm is like the size of a womans tit" hahah
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DieHards77
Banned
Two quick pictures for ya
One is my first updated pic in a while - weighed 210.2 this morning
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And this is of my dinner tonight lol in my dinner was whole wheat pasta, chicken, orange and red sweet peppers, a little bit of crushed red pepper flakes, mushrooms, low sodium soy sauce. low fat cheese and sesame oil
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One is my first updated pic in a while - weighed 210.2 this morning
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And this is of my dinner tonight lol in my dinner was whole wheat pasta, chicken, orange and red sweet peppers, a little bit of crushed red pepper flakes, mushrooms, low sodium soy sauce. low fat cheese and sesame oil
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DieHards77
Banned
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upper body is growin' took that last night lol
upper body is growin' took that last night lol
DieHards77
Banned
im tryin' lol
DieHards77
Banned
haha he was a really cool kid, real funny
DieHards77
Banned
SICKKKK chest workout today, im so motivated as of this week as I was looking at pictures of some other IFPA pros and realized I need to get my ass in gear if i want to do well in 2 years. The plan is bulk up to 218lbs by begining of august end of july (about 8 lbs to go) and then slim down back to 212lbs over a couple weeks until i go back to school. Then the goal is 225lbs by December, slim back down to 215 then 230-235lbs by April. Im going to get a little sloppy im sure but getting heavy gets me musch stronger and much more lean mass in the long run
so todays chest workout:
DB Flat Bench
105 x 10
115 x 8
130 x 5
BB Incline Bench
245 x 4 (3 sets)
Pec Deck
240 x 10
255 x 10
270 x 10
Decline Cable Crossovers
130 x 10
120 x 10
130 x 10
EZ Bar Tricep Extentions
110 x 10
120 x 10
130 x 10
Incline Cable Crossovers
90 x 10
90 x 10
100 x 9
Weighted Tricep Dips
BW + 70 x 8
BW + 80 x 6
BW + 80 x 5
Did some abs and got out of there, im going to start throwing more DB Presses int my workout while i can over the summer. I usually love to do DB bench but couldnt this past school year because the DB's only went up to 120 and the incline benches sucked.
so todays chest workout:
DB Flat Bench
105 x 10
115 x 8
130 x 5
BB Incline Bench
245 x 4 (3 sets)
Pec Deck
240 x 10
255 x 10
270 x 10
Decline Cable Crossovers
130 x 10
120 x 10
130 x 10
EZ Bar Tricep Extentions
110 x 10
120 x 10
130 x 10
Incline Cable Crossovers
90 x 10
90 x 10
100 x 9
Weighted Tricep Dips
BW + 70 x 8
BW + 80 x 6
BW + 80 x 5
Did some abs and got out of there, im going to start throwing more DB Presses int my workout while i can over the summer. I usually love to do DB bench but couldnt this past school year because the DB's only went up to 120 and the incline benches sucked.
DieHards77
Banned
Well i switched over to a new workout retuine for a littlle bit just to change things up and keep it interesting. Im going to be using Layne's phat training for a little while. Ive tried using it a few times in the past but never continued with it for more than a few weeks, reason being i would always try to do to much on each day and being in the gym for 2.5 hours a day would completely drain me. So im going in with a new plan of attack and its going to look like this
Day 1: Power legs
Day 2: Power Upper
Day 3: off
Day 4: Back/Tri's
Day 5: Legs/Shoulders
Day 6: Chest/Bi's
Day 7: Off
Today was Day 2: Power Upper and it looked a little something like this
1. Flat BB Bench
3 sets x 4/4/3
2a. Decline BB Bench
3 sets x 4
2b. Bentover BB rows
3 sets x 6/5/4
3. T-Bar Rows
3 sets x 10/5/7
4a. BB Military
3 sets x 4/4/5
4b. EZ Bar Curls
3 sets x 10/6/5
5a. Close Grip Bench
3 sets x 4/4/5
5b. DB Lateral Raises
3 sets and 6/10/6
Im still trying to get all the weights/reps down right so its exclusively a power day instead of a few random sets of 10 reps which im trying to avoid. All in all was a great workout. Some highlights were 6 plates x 7 on t-bar rows, 55's x 10 on seated lateral raises. 1 plates + 15 on each side of ez bar curls.
I took some good videos but im not uploading them yet because im going to make another compilation with some more that ill take over the next few weeks and then upload that. Heres a screen shot from one of the videos, its of me getting pumped up for t-bar
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Day 1: Power legs
Day 2: Power Upper
Day 3: off
Day 4: Back/Tri's
Day 5: Legs/Shoulders
Day 6: Chest/Bi's
Day 7: Off
Today was Day 2: Power Upper and it looked a little something like this
1. Flat BB Bench
3 sets x 4/4/3
2a. Decline BB Bench
3 sets x 4
2b. Bentover BB rows
3 sets x 6/5/4
3. T-Bar Rows
3 sets x 10/5/7
4a. BB Military
3 sets x 4/4/5
4b. EZ Bar Curls
3 sets x 10/6/5
5a. Close Grip Bench
3 sets x 4/4/5
5b. DB Lateral Raises
3 sets and 6/10/6
Im still trying to get all the weights/reps down right so its exclusively a power day instead of a few random sets of 10 reps which im trying to avoid. All in all was a great workout. Some highlights were 6 plates x 7 on t-bar rows, 55's x 10 on seated lateral raises. 1 plates + 15 on each side of ez bar curls.
I took some good videos but im not uploading them yet because im going to make another compilation with some more that ill take over the next few weeks and then upload that. Heres a screen shot from one of the videos, its of me getting pumped up for t-bar
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DieHards77
Banned
Didnt get a chance to post my workout from wednesday on here but it was INSANE!
1a. Hip Abductor
170 x 10 (3 sets)
1b. Hip Adductor
200 x 10 (3 sets)
1c. Lateral Raise Machine
130 x 10
150 x 10 (2 sets)
2a. Hack Squats
5 plates/side x 15
6 plates +25/side x 11
7 plates/side x 10
-All were ass to the ground
2b. Upright Rows
145 x 10 (3 sets)
3a. Leg Press ( hamstring focused )
6 plates x 12
7 plates x 10
7 plates + 25 x 10
3b. Leg Press Calves
same weights as leg press x 10
4a. Plate Loaded Seated Leg Curls
115 x 12
125 x 10 (2 sets)
4b. Cable Lateral Raises
60 x 10(3 sets)
5. Leg Extensions (1 leg)
130 x 3 sets
6a. Cable Front Raises
3 sets x 10
I completely killed it. I was smoked after this workout and the worst part is that I decided to wait in line for an iphone 4 which i got to the mall at midnight and didnt get it until 4pm which i didnt sleep that entire time so I didnt get to rest and recover after this brutal workout until 9pm last night, about 38hours with no sleep because after i got back from the mall i had a physics test at 6pm. I slept about 20 minutes outside on a chair throughout the night but thats it. Oh well haha
Just about to eat and hit the gym to do chest and bis and take some more workout videos most likely. I want to start putting together another compilation video soon
1a. Hip Abductor
170 x 10 (3 sets)
1b. Hip Adductor
200 x 10 (3 sets)
1c. Lateral Raise Machine
130 x 10
150 x 10 (2 sets)
2a. Hack Squats
5 plates/side x 15
6 plates +25/side x 11
7 plates/side x 10
-All were ass to the ground
2b. Upright Rows
145 x 10 (3 sets)
3a. Leg Press ( hamstring focused )
6 plates x 12
7 plates x 10
7 plates + 25 x 10
3b. Leg Press Calves
same weights as leg press x 10
4a. Plate Loaded Seated Leg Curls
115 x 12
125 x 10 (2 sets)
4b. Cable Lateral Raises
60 x 10(3 sets)
5. Leg Extensions (1 leg)
130 x 3 sets
6a. Cable Front Raises
3 sets x 10
I completely killed it. I was smoked after this workout and the worst part is that I decided to wait in line for an iphone 4 which i got to the mall at midnight and didnt get it until 4pm which i didnt sleep that entire time so I didnt get to rest and recover after this brutal workout until 9pm last night, about 38hours with no sleep because after i got back from the mall i had a physics test at 6pm. I slept about 20 minutes outside on a chair throughout the night but thats it. Oh well haha
Just about to eat and hit the gym to do chest and bis and take some more workout videos most likely. I want to start putting together another compilation video soon