DESTROY and REBUILD

[King Con]

Get some Vitamin D too man. Hope you feel better.

Why do tests like that cost so much money?

Thanks for the heads up on that.


The test costs that much because it's a privilege to practice law... it's also A LOT of work, my application is easily close to a small novel... not to mention the test itself is gonna be a bitch. It's just a long process so I figure the $$ goes to the testing, grading, etc.

 

[King Con]

[size=+1]Target Group: Quads/Hamstrings/Calves[/size]
Performed in: ~77 minutes

Sets x Reps (Weight, if listed)

*Stretching before/after and in between sets*

Leg Extensions: *pre exhaust* 1x50; 1x40; 1x30 ...blasted the first and last set without having to rest...2nd set had to stop at 30 before finishing 'em... damn it. Pump was ridiculous though.

Horizontal Leg Press: 3 Warmup Sets; 2x15 (regular stance) ...went 50 lbs heavier than I ever have on the last set. Felt really good and each rep was a battle...

Squats: 5 Warmups (did 8-10 deeeep reps w/ 'em); 1x10 (275); 3x5 (315) immediate dropset 1x10 ...blasted through these and felt a lot better w/ the depth... Got through the sets with a battle again but they felt good. I set the safety bars down to parallel and had no fear of failing... did a heavier dropset than I usually do as well... slowly but surely these are coming along.

Seated Leg Curls: 3x10 ...very slow/controlled reps and progressively went up in weight... good pump.

Lying Leg Curls: 3x10 ...slow controlled reps...

Seated Calf Raises: 4x25 ...went slower than I ever have on these reps and held them a lot longer at the top and bottom of the movement... damn I'm already feeling these. Felt really good and insane pump.

Hip Abductor/Adductor Machine: 4x15 ...did 2 sets of abductor, 2 sets adductor...these destroyed me last week so I'm hoping for more of the same.


Thoughts
-Had a solid session in there this morning. Didn't know if I wanted to hit arms or legs until I woke up... opted for legs and gave it hell the whole time. My shirt was drenched... proud of how my squats are slowly coming along... my legs are already sore and wobble when I get up... they fell asleep a little bit ago while I was sitting and it was a battle to get up.
-Last day of classes for the semester... just got to study for my finals and end the semester on a high note. Good stuff. This is also my last week of Real Gains as I'm running out. It's been a good time with the Cookies n Cream though.
-Putting in work...

 

[King Con]

[size=+1]Target Group: Arms & Abs[/size]
Performed in: ~?? minutes .. no clue I took my time...

Sets x Reps (Weight, if listed)

Kneeling Cable Crunches: 300 reps (100 down the middle, 100 to the left, 100 to the right)

CG BB Curls: 2 Warmups; 1x10; 1x8; 1x5; 1x8; 1x10 ...for the middle set of the 5 reps I used a wider grip and a much heavier weight...then dropped back down and kept the rest of 'em CG. Really felt these and used some "cheating" on a few reps but not many.

Ez Bar Scott Curls: 3x10 ...these were brutal...I varied the grips up as well on these to provide for wide and CG...

Incline DB Curls: 2x6 ...not much needed with these...incredible pump.

DB Hammer Curls: 3x10 ...went up in weight on each set. For those wondering I do these cross body...

Pyramid Pushdowns: 4x10-15 ...got all the way to the stack on these and really felt 'em in my tris. I'm liking these more and more each time I do 'em.

Ez Bar CGBP: 1 Warmups; 3x10 ...I did these Lee Priest style...felt really good and ensured my elbows were tucked. Didn't have a spot so it definitely sucked getting the bar into position.

Ez Bar Skull Crushers: 3x10 ...felt good here as well. Gotta love it.

OH Alt DB Tri Ext: 2x10-12 each arm ...not much was needed here...

Thumbless Reverse Grip Ez Bar Preacher Curls: 3x8-10 ...Wow. These were tough..I was losing my grip fast on these so I had to strap up for the last set. Wow.

BTB BB Wrist Curls: 3x12-15 ...great pump...

Wrist Rollers 1x2; 1x1; 1x1 ...forearms were beyond pumped on these. I could barely lift my water jug. Went super slow on the way down with 'em as well.


Thoughts
-Since I'm done with classes (at least for now) I opted to just go in there and take my time... I still moved at a good pace though. I decided to start with abs and take it from there. Felt good about the session altogether and loved the pump. Sat in the sauna afterwards for a few just to think about what I'm doing today...
-It's Friday and enjoy the weekend... I'm just happy the Panthers are starting Matt Moore... bout damn time.

 

[King Con]

[size=+1]Target Group: Chest/Delts[/size]
Performed in: ~63 minutes

Sets x Reps (Weight, if listed)

BB Flat Bench Press: 4 Warmups; 2x8 (275; 295); 1x6 (315); 1x5 (315); 1x6 (295); 1x8 (275); 1x10 (225 speed reps) ...INSANE pump...insane. I loved the pyramid up and back down technique. I didn't have a good spotter around--my original plan was to test my max but when a spotter was nonexistent I changed it up. I do love repping 315 though.

incline DB: 1x10 (100); 2x7-8 (110); 1x6 (120) ...wow. Had another great pump during these and altered the incline angle on some of the sets... I did a Ronnie Coleman like DB drop with the 120s as I was worn out...

Flat DB Flys: 2x10 ...Did my usual technique on these but went a lot heavier than I have before...

Standing BB Militarys: 1 Warmup; 2x8-10 ...these were brutal.

Shoulder Press Machine: 2x10

DB Side Raises: 2x10


Thoughts
-I had a visually bigger chest during this workout and after delts I looked massive up top. Gotta love it. My chest feels/felt really good. Excellent pump.
-Solid session... I started up Stak today. Gonna run that for one maybe 2 cans... we will see. Diet has been iffy this past weekend as I went out of town to get my christmas tree... back on track this week for sure though.
-A full day of studying/outlining/reviewing for finals.

 

[King Con]

[size=+1]Target Group: Back[/size]
Performed in: ~?? minutes

Sets x Reps (Weight, if listed)

Deadlifts:
3 Warmups
1x10 (315)
1x8 (365)
1x6 (405)
1x1 (455)
1x0 (475)
1x1 (475)
1x0 (495)
1x1 (495) PR
1x5 (405)
1x10 (315)

**** yea. Seriously this was my end of the year goal and I finally hit it. I've been wanting to pull this for awhile and finally got it done. I got it up the first time but couldn't lock it out. Second time I got it up easy and then just locked it out slowly... wow. Felt good. Yes. Back is fried and I felt massively thick.

Lat Pulldowns: (wide grip, thumbless) 3x8-10 immediate dropset for another 10 ...went heavier each set, actually heavier than I have on these in a looooong time. Got a great feeling in my lats and felt nice and wide afterwards.

Seated Chest Supported Rows: 3x10 ...knocked these out and focused on pulling/rowing... held contraction on the last rep of each set.

Straight Arm Lat Pushdowns: 3x12-15 ...I actually felt these a lot more than I did previously and got a solid pump from 'em.



Thoughts
-Damn I'm pumped about pulling my goal. Hell yeah. Back is done... I feel it ALL over... gotta love it.
-I'll hit rear delts and traps tomorrow w/ some abs since I totally neglected to do 'em today--I was exhausted after deads...
-I'm doing one of my finals today so I won't be on that much... gotta get things done to finish the semester.
-I got my score back from my MPRE... I did great and passed.

 

[King Con]

[size=+1]Target Group: Abs/Traps/Rear Delts[/size]
Performed in: ~33 minutes

Sets x Reps (Weight, if listed)

Kneeling Cable Crunches: 1x100 (down the middle); 1x50/50 (left/right) ...I was actually getting some water from my jug right beside the cables, and I see this "amazon" woman going for the cables. I'm thinking sure knows the deal, she sees me here and knows I'm almost done... I just have my last 50 on the right and left to do... hell no. This bitch takes off my rope extension and proceeds to do some Hercules curls... I was just like WTF mate?... couldn't believe it. I just shook my head and went on to the next move. The gym ONLY had me and her in there lifting... go figure I'd get my equip snatched.

BB Shrugs: 2 Warmups; 1x12 (315); 1x15 (405); 1x7 (495) PR; 1x12 (405) ..I wasn't going in there to bust PRs... in fact I was just going for a solid trap workout... after blasting 315 which felt really easy I destroyed the 405 and thought what the hell and just went for it. Glad I did. My traps are already getting sore...

BTB SM Shrugs: 3x10-12 ...didn't go over 225 here but kept 'em very very slow and controlled. Held contractions at the top as well.

BO DB Raises: 3x12 ...these felt great. I wanted to do some BO Cable Raises but that "amazon" lady was still over there bogarting it. Oh well. After the 3 sets I did an immediate addt'l set of reverse pec deck just to finish 'em off.


Thoughts
-I'm still shocked there were 2 people in the gym, counting me, yet I still had my equip snatched. Un-****in-believable. Just gotta adapt and maneuver around the bull****.
-I picked up my take home exam yesterday at 10 AM and had 24 hours to return it. It was ALL essays, contained a word limit for each answer, and was harder than hell. I worked on it till 2 AM last night, slept till almost 5:45 AM and then turned it in at 9:50 AM. No telling how I did but at least I'm done with it. WOW what an exam. I've been running on coffee and protein shakes when I've felt hungry. I didn't lift in the morning due to this exam, but I did hit the gym around mid-afternoon which I loved.
-One more exam next week and I'm done. Can't wait. I've got work tonight and then I'm crashing like no other....

 

[King Con]

[size=+1]Target Group: Arms[/size]
Performed in: ~?? minutes .. no clue...

Sets x Reps (Weight, if listed)

Straight Bar Pushdowns: 4x10-12 ...just warming up the elbows and joints...
*SUPERSET*
Standing Alt DB Curls: 3x10 ...just warming up...

Weighted Partial Dips: 3x10 w/ a 45 strapped to me. That sounds gangsta.
*SUPERSET*
Ez Bar Curls: 3x10-12 ...I varied b/t close grip and regular and also increased in weight each set.

Alt DB Spider Curls: 3x10 each arm ...wow...these felt good and got a great stretch.
*SUPERSET*
Ez Bar Skull Crushers: 3x10-15 ...went up on weight each set and just went to work with these.

Rope Pushdowns: 3x10-12 ...I love using these as a finisher...
*SUPERSET*
DB Hammer Curls: 3x10-12 ...I do these cross body as I feel it more...had a great pump and moved up in weight each set.

Forearm Circuit: *did one after the other until done*
Alt DB Wrist Curls: 3x15 ...what a pump from these...
BTB BB Wrist Curls: 2x10-12 ...I couldn't get as many reps on these after the DB wrist curls b/c the pump was just tremendous...felt good though and did these thumbless.
Wrist Roller: 2 sets ...did these super slow up and super slow down...



Thoughts
-Sat in the sauna afterwards for a good 15 minutes... damn it felt great. This is my last week of having a few treats here and there as I start my prep diet up next week. Going to the store to stock up on stuff for it. I'll lay out a basic guideline of what I'm doing.
-My traps and back are killing me.
-Resting, relaxing, and working on the last bit of an outline today. Yeah buddy.

 

[Inarius]

[size=+1]Target Group: Back[/size]
Performed in: ~?? minutes

Sets x Reps (Weight, if listed)

Deadlifts:
3 Warmups
1x10 (315)
1x8 (365)
1x6 (405)
1x1 (455)
1x0 (475)
1x1 (475)
1x0 (495)
1x1 (495) PR
1x5 (405)
1x10 (315)

**** yea. Seriously this was my end of the year goal and I finally hit it. I've been wanting to pull this for awhile and finally got it done. I got it up the first time but couldn't lock it out. Second time I got it up easy and then just locked it out slowly... wow. Felt good. Yes. Back is fried and I felt massively thick.

Lat Pulldowns: (wide grip, thumbless) 3x8-10 immediate dropset for another 10 ...went heavier each set, actually heavier than I have on these in a looooong time. Got a great feeling in my lats and felt nice and wide afterwards.

Seated Chest Supported Rows: 3x10 ...knocked these out and focused on pulling/rowing... held contraction on the last rep of each set.

Straight Arm Lat Pushdowns: 3x12-15 ...I actually felt these a lot more than I did previously and got a solid pump from 'em.



Thoughts
-Damn I'm pumped about pulling my goal. Hell yeah. Back is done... I feel it ALL over... gotta love it.
-I'll hit rear delts and traps tomorrow w/ some abs since I totally neglected to do 'em today--I was exhausted after deads...
-I'm doing one of my finals today so I won't be on that much... gotta get things done to finish the semester.
-I got my score back from my MPRE... I did great and passed.

nice pr man... not to rub it in or anything but I pulled 501.5 at a meet on saturday :rasp:

 

[King Con]

nice pr man... not to rub it in or anything but I pulled 501.5 at a meet on saturday :rasp:

Nice good work. Thanks for the support. I've set a new goal I wanna hit next time I do 'em... so should be interesting.

 

[King Con]

[size=+1]Target Group: CHEST/BICEPS A[/size]
Performed in: ~47 minutes

Sets x Reps (Weight, if listed)

BB Neck Presses: 3xFailure ...I've never done these before and DAMN I felt these like crazy. WOW. I had an insane pump going on at the end of these... failure took me to about 12-15 reps in that range... was surprised at how well I felt these. Did an immediate dropset to really take me to failure after the last set.

Incline DB Press: 2x12 ...went heavier than I thought I would and did an immediate dropset after the last set to really destroy my chest.

Flat Bench Flys: 2x12

Seated Alternating DB Curls: 3x15 ...I honestly can't remember the last time I did these...had a great pump from 'em though.

Standing DB Hammer Curls: 2x20 ...did these with my back against a wall to ensure better form. Also did 'em simultaneously to produce a great pump.

Cable Preacher Curls: 1xFailure ...felt really good.


Thoughts
-This started up my first day of prep... got many more where this came from. Had a solid workout and liked working chest and bis together... haven't done that in a long time.
-Analyzing this off season, I've been bulking for almost 7 months. I've put on a good amount of weight and really like where I'm starting... I look the best I've ever looked at this weight. I kept things for the most part clean but also enjoyed myself on occasion. Considering about a month of the off season I was off from the gym with my wedding and honeymoon, I feel really good about things and feel like I've made some great progress and gains.
-I enjoyed the weekend with some good eats and took off from the gym on Friday. Just relaxed, slept in, and recovered. Felt great...
-Starting off prep, I will be rotating between a Week A and a Week B workout each week. Should be fun and keep things interesting. As time goes on, adjustments will be made. Like the training, my diet will also be analyzed as time goes on. I have a basic starting point for 2 weeks and will follow it from there. Here's how it looks (it's Rage's starting point):

Meal 1 8 oz top sirloin (or 8 whole eggs) and 1 cup oatmeal
Meal 2 8 oz chicken breast (or tilapia or cod) and 8 oz yam
Meal 3 8 oz chicken breast (or tilapia or cod) and 1/3 cup of brown rice
Meal 4 8 oz chicken breast (or tilapia or cod) and salad (dry or with oil and vinegar only)
Meal 5 8 oz chicken breast (or tilapia or cod) and salad (dry or with oil and vinegar only)
Meal 6 Protein shake - 50 grams of whey protein and 5 grams of glutamine.

I'll be doing cardio 45 minutes a day, every day except leg day. It will be adjusted as progress is made.

 

[King Con]

[size=+1]Target Group: LEGS A[/size]
Performed in: ~?? minutes

Sets x Reps (Weight, if listed)

45 Degree Leg Press: 3x50 ...no lie 50 was ****ing tough. It was a battle each set but I got through it. This was like a form of cardio in and of itself.

BB Squats: 2x20 ...I was breathing heavy with these for sure.

Leg Ext: 3x20 ...legs were beyond pumped by now.

Lying Leg Curls: 3x12 ...hammies definitely felt these...

Standing Alt Leg Curls: 2x12-15 ...used a leg ext machine and really focused on these.. my legs were fried.


Thoughts
-Day 2. No cardio as it's a leg day. The workout felt like cardio in and of itself though... I was worn out, breathing heavy, and exhausted. Wow. I sat in the sauna for like 5 min if that afterwards... I was done.
-Studying all day for my last final tomorrow... I'll be waking up, knocking out cardio, and then heading to school tomorrow.
-A much needed nap will be in the mix some time today. I've got all my food cooked and got things rolling. I'll be heading out of town this weekend so things will be interesting and I'm wanting to be as prepared as possible (i.e. packing a cooler).
-My chest is sore as **** from those neck presses... I highly recommend throwing those in for a mix up in your usual chest workout.

 

[King Con]

[size=+1]Target Group: BACK TRAPS REAR DELTS A[/size]
Performed in: ~?? minutes ... I've stopped keeping track.

Sets x Reps (Weight, if listed)

BO BB Rows: 2 warmups; 3x15

CG Pullups: 3xFailure

Straight Arm Pulldowns: 2x15

DB Shrugs: 3x50

Cable Rear Flys: 3x15


Thoughts
-Day 4 in the books. I knocked out 45 min of cardio early this AM while sipping aminos... Just got through with the gym session... the DB Shrugs were hell... didn't do that many on the CG Pullups but still did enough to feel it... these should improve as time goes on. I have 2 big bags of food to cook, i.e. Tilapia and Chicken... gotta pack a big cooler for the weekend. I'll be hitting the cardio early in the AM from here on out unless I feel like adding it post workout if I'm crunched for time...
-Taking some more naps today after battling the crowds out Christmas shopping...
-For those wondering the break down of macros is ~ 2500 cals, ~ 110 g fat, ~155 g carbs, ~300 g protein

 

[King Con]

[size=+1]Target Group: DELTS TRICEPS ABS A[/size]
Performed in: ~?? minutes

Sets x Reps (Weight, if listed)

Seated DB Shoulder Press: 3x15

Standing Alt DB Front Raises: 2x15

Seated DB Side Raises: 3x15

CGBP: 3x8

DB Kickbacks: 2x15

Cable Pressdowns: 1xFailure

Abs


Thoughts
-I had a tremendous pump in my delts and tris... felt great... did some ab work at the end nothing major just did around 100 or so reps. Did my cardio afterwards and then got outta there. Very good session to end the week on...
-My gym was pretty damn empty due to the snow storm that's predicted to go on... Actually as of posting this, it's a bad storm that's hit with snow, sleet, ice.
-Busy weekend and heading out of town... hope everyone has a great weekend. I'll be out of town for a family Christmas party, my brother's graduation, and the Panthers/Vikings game.