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Inarius/Metroba/Orby Workout Log

Strengths goin up! Seems like its a bit slow in the beggining of the workout but then it starts to really go up towards the end.
45 pre w/o: 2 meltdown, 3 prime
Pre/intra w/o: 1 scoop Intra aid, 3g BA, 40g slow carbs
Quads/Shoulders/Arms w/o:
1. 1 legged squats - mannn! does this burn! - 30x8 (each leg), 40x8, 60x8 ugh it hurt sooo bad!! Sweet sweet pain!! :smite:
2. Seated db press - 40x8, 45x8, 50x8, 55x6 (reps up)
3. Ez bar cable upright rows -50x8, 70x8, 100x8, 125x8, 140x8 (will adjust weight next time. Have never done this exercise on cable before)
4. superset w/ Standing alt/sup curls - 30x8, 55x8, 45x8, 40x8 - sucha burnn!! Will up weights next time
5. BB hack squats - really startn to get the form down. 135x8, 135x8, 155x8 - couldve done a lot more but want to really get the form perfect - no rush.
6. superset w/ Seated overhead db ext. - 55x8, 70x8, 80x6 WOOOT!:woohoo:
7. P/L preacher curls -70x8, 85x8, 100x7
8. superset w/Low incline push press - 80x8, 100x8, 110x4
9. P/L Rope Hammer preacher curls (forearms) - 70x8, 85x8, 90x6
10. superse w/ 1 arm overhead ext. - 20x12, 25x12, 30x10 BOOYAHH!!! Ive been stuck at around 5-6 reps on the exercise for months!!!
 
And 3 caps Sline post w/o - waited 20 mins ate around 700 cals!:thumbsup:
 
Sweet workout man. Unfortunately my stomach is giving me problems today. I got to class without breakfast and I was hungry so I grabbed a muffin. Ever since eating that I have been feeling like shi t today. At lunch I could only manage to eat a hamburger and I had to choke it down. Im gonna slam down 2 bananas and a protein bar in a few minutes when I get to work. Other than that I am hard pressed to find some more calories before my workout. Deadlift tonight.
 
Heh I almost missed breakfast too; however I decided it was more important than class, so I was 15 minutes late on a full stomach :D Just finished deadlifts at lunch; didn't turn out well because of a few things, but it feels good just to be doing them again after not doing them for 7 weeks b/c of the broken finger. Thank goodness for lifting straps :D
 
Steveoph said:
Heh I almost missed breakfast too; however I decided it was more important than class, so I was 15 minutes late on a full stomach :D Just finished deadlifts at lunch; didn't turn out well because of a few things, but it feels good just to be doing them again after not doing them for 7 weeks b/c of the broken finger. Thank goodness for lifting straps :D
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Glad to hear you are almost back to 100%. It's amazing how much you typed with that broken finger!:fingersx:
 
metroba said:
Strengths goin up! Seems like its a bit slow in the beggining of the workout but then it starts to really go up towards the end.
45 pre w/o: 2 meltdown, 3 prime
Pre/intra w/o: 1 scoop Intra aid, 3g BA, 40g slow carbs
Quads/Shoulders/Arms w/o:
1. 1 legged squats - mannn! does this burn! - 30x8 (each leg), 40x8, 60x8 ugh it hurt sooo bad!! Sweet sweet pain!! :smite:
2. Seated db press - 40x8, 45x8, 50x8, 55x6 (reps up)
3. Ez bar cable upright rows -50x8, 70x8, 100x8, 125x8, 140x8 (will adjust weight next time. Have never done this exercise on cable before)
4. superset w/ Standing alt/sup curls - 30x8, 55x8, 45x8, 40x8 - sucha burnn!! Will up weights next time
5. BB hack squats - really startn to get the form down. 135x8, 135x8, 155x8 - couldve done a lot more but want to really get the form perfect - no rush.
6. superset w/ Seated overhead db ext. - 55x8, 70x8, 80x6 WOOOT!:woohoo:
7. P/L preacher curls -70x8, 85x8, 100x7
8. superset w/Low incline push press - 80x8, 100x8, 110x4
9. P/L Rope Hammer preacher curls (forearms) - 70x8, 85x8, 90x6
10. superse w/ 1 arm overhead ext. - 20x12, 25x12, 30x10 BOOYAHH!!! Ive been stuck at around 5-6 reps on the exercise for months!!!
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w000000000000000000000000000000000000000000000

:shock:
 
Inarius said:
Sweet workout man. Unfortunately my stomach is giving me problems today. I got to class without breakfast and I was hungry so I grabbed a muffin. Ever since eating that I have been feeling like shi t today. At lunch I could only manage to eat a hamburger and I had to choke it down. Im gonna slam down 2 bananas and a protein bar in a few minutes when I get to work. Other than that I am hard pressed to find some more calories before my workout. Deadlift tonight.
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What about some protein shakes with some peanut butter? Id hold off for tonight man. If you are sick, rest up holmes! :grouphug:
Steveoph said:
Heh I almost missed breakfast too; however I decided it was more important than class, so I was 15 minutes late on a full stomach :D Just finished deadlifts at lunch; didn't turn out well because of a few things, but it feels good just to be doing them again after not doing them for 7 weeks b/c of the broken finger. Thank goodness for lifting straps :D
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Good to see ya up in here bud! Get that cold fixed up and rip it up mang!:bruce3:
 
Inarius said:
Glad to hear you are almost back to 100%. It's amazing how much you typed with that broken finger!:fingersx:
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Heh it probably delayed the healing, but what he heck :D
metroba said:
What about some protein shakes with some peanut butter? Id hold off for tonight man. If you are sick, rest up holmes! :grouphug:


Good to see ya up in here bud! Get that cold fixed up and rip it up mang!:bruce3:
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Thanks. I figure if I sleep 10-11 hours, that's enough recovery to make up for a quick 45 minute gym session. But it's neat seeing how my body responds to the flu; as a person that can never take a nap, I was amazed at how I automatically took one for 4 days straight last week :shock:

But being back in the gym is the best; I train a fair # of my friends, so it's great to be back in there running into them and giving them tips. Just by switching a friend's grip from overhand to hook, he managed to add 25lbs to his deadlift today. Needless to say he was pretty pumped :)
 
Damnit. I just typed out my whole update and my computer rebooted :frustrate...here it goes again.

First off, woke up at 172 this morning! After my bathroom visit ;)...weight is climbing! Got some neovar recomped comin in the mail and I picked up a tub of the new ON oats and whey. Things are gonna take off big time now! Ive been upping my cals about every 2 days. Some of my gains are fat but it is minimal. Im getting comments that I look bigger already! Ive outgrown a few shirts in the matter of 2 weeks! Today's workout was eh but was still very good workout. I got into a fight with the gf this morning -RIGHT BEFORE I WALK INTO THE GYM! And I forgot my headphones :frustrate So I didnt have much motivation but I still kicked that workouts ass!

Pre w/o: 3 caps Meltdown - I was tired; 3 caps Prime
Intra w/o: 1.5 scoops Intra aid, 4g ba, 40g slow carbs

The w/o: Back width focus, Rear delts, Traps
1. Behind neck pulldowns - 115x8 (wu), 150x8, 165x8, 175x8 - upped all working sets by 5lbs :D at the same reps
2. Hammer iso pulldowns - 150x8, 200x5 - never done hammer grip on this machine so I over estimated my strength for this grip - switched to
3. Underhand iso pulldowns - 230x6
4. Wide underhand grip bb rows - its been a while since Ive done bb rows and Ive never tried underhand grip before. Had no idea how the grip can make sucha difference in strength. Weights obviously were done from pronated grip - 135x8, 155x8, 170x5
5. Front bb rack shrugs - 175x12, 225x12, 275x12, 315x12 - will adjust weight next time
6. 1 arm bentover lateral raises - I could tell my shoulders were sore from yesterdays presses - 35x12, 45x12, 55x12 - not in a hurry to up this weight too much. My shoulders are already decent :D
7. Db shrugs - was in a hurry and didnt do this one to my full potential; as in I couldve done heavier weight. 65x20, 75x20 no straps

My dad decided he wants to start working out and he wants me to train with him. I am very excited about this. He has great genetics and the legs of ronnie coleman! I cant wait to see what happens with his body with some good training! LIGHT WEIGHT!!!
 
Got worried that the 70$ deal wouldnt be restocked so I got 1 bottle Prime and 2g PEA. I had to get another 2$ onto my order to save 10$ with the Gold member discount.
 
Irish Cannon said:
Dude it was great. Very quirky humor the whole way through. Good story, too. Definitely an underrated film...I basically steer clear of movies that win Oscars. The good ones never do.
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Exactly.

Two words, Boondock Saints.
 
thats a photoshopped megan fox. The superman shirt is painted on and her vag is hanging out. I have the zoomed in copy if anyone wants it. :)
 
Pro:
Invalid Link Removed
 
hahahaha good stuff guys.

As for the oats and whey, only comment I can make so far is: There is almost no taste to it at all. I dont care tho. I just put a scoop in a little water and chug it. Also, I am little more regulated yesterday and today. Not 100% if its the oats and whey but Id put my money on it.
 
Type out the workout man! Jeese Im left all alone here :(
 
aaaaayyyy ohhh! Youre funny :FUfinger:
 
haha
deadlift from wednesday
95 x 5
165 x 5
235 x 5
305 x 5
325 x 3
345 x 2
365 x 2
Cable rows
15,12,10,8,6 reps
lat pull downs
same rep scheme
Face pulls
3 x 15
 
Bench press
135 x 5
165 x 5
185 x 3
still sore from monday

Tricep over head extension - Single arm
20 x 15
25 x 6
22.5 x 12
20 x 8
22.5 x 8
Couldn't find a happy weight to use here so I kept switching it up. Burned like hell though and felt reallly good.
standing curls
30 x 12
32.5 x 8
30 x 12
Tricep pushdown supersetted with tricep pulldowns
4 sets until failure
Cable curls from upper pulley to head
4 sets between 8-15 reps
Tricep rope pushdown
3 light sets of 15 reps
rope curls
4 sets moderate weight
 
Looks like I phucking gained a half inch on my arms! :head:

Workouts lookn good bud!
 
Dropsets man! I swear by em!
 
metroba said:
Looks like I phucking gained a half inch on my arms! :head:

Workouts lookn good bud!
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cool . . . so you are upt to 21 1/2 inches?

or was it 12 1/2 inches? couldnt remember!
:lmao:
 
:nutkick:

Im at 14.75"

On another note:
Im gonna be doing a "The One" cycle in 2 weeks. More details to come :D
 
Half an inch doesn't sound like a lot. But, in a place like the arms it really is exponential growth. Good job!

Hey! You said no more juicing son!?
 
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