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Pushing Boundaries and Squashing Children with the Ultimate Stack

NLAFounder said:
Big Mike O'hearn is an American gladiator, has over 500 cover shoots on Muscle and Fitness and other magazines, and is the inventor of power bodybuilding. Google Mike O'Hearn and check him out he is legit.
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Just check him out! Ripped for sure. When I do my cutting cycle I'm doing to do his 12 week program. Thanks Justin!
 
Ya my business partner Kevin just picked up his in depth detailed 12 week program, diet plan, and everything so we are going to start that on January 1st. I'm getting excited. Our NLA Performance booth should be looking real beefy come LA fitness expo January 19-20.
 
NLAFounder said:
Ya my business partner Kevin just picked up his in depth detailed 12 week program, diet plan, and everything so we are going to start that on January 1st. I'm getting excited. Our NLA Performance booth should be looking real beefy come LA fitness expo January 19-20.
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Hell yeah! Its should be the best boothe there for sure. You guys gunna be cut. Make sure you log your training for that,love to gollow for sure.
 
Ya for sure. Starting Jan 1 I am planning on really cleaning up my diet so that should cut me up a little more but I am walking around at like 12% bodyfat and I'd like to be maybe 10% by the LA Fit expo.
 
NLAFounder said:
Ya for sure. Starting Jan 1 I am planning on really cleaning up my diet so that should cut me up a little more but I am walking around at like 12% bodyfat and I'd like to be maybe 10% by the LA Fit expo.
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an on point diet, NLA products, and tha 12 week program = 9%bf and a ripped Justin lol
 
NLAFounder said:
Big Mike O'hearn is an American gladiator, has over 500 cover shoots on Muscle and Fitness and other magazines, and is the inventor of power bodybuilding. Google Mike O'Hearn and check him out he is legit.
Click to expand...

Ah, yeah not really into that scene or the magazines either. I'm sure he's a beast. I will be going to the Arnold in a couple months though.
 
Yesterday I did delts and some abs again.

I was able to put up 185 for overhead press, which I was happy with because I feel it's one of my weaker lifts.

Also did upright rows, lat raises, and rear delts. Not much for details here because I made the mistake of letting my mother come with me. I barely had time to complete a set before she was back interrupting me with something silly. I felt the pump coming on but that just ruined it with the constant interruptions. 1 and 1/2 scoops of Supp-D seems to be about the perfect amount for me. Today is my rest day and I'll be back at it tomorrow morning.
 
Today I took 1.5 scoops of Supp-D preworkout, about 30 minutes prior. Today was forearms and calves, a bit different. Didn't want to take Swoll-N for this one.

-Barbell Wrist Extensions
supersetted with
-Barbell Wrist Curls

did about 6 sets of these

-Behind the Back Barbell Wrist Curls
supersetted with:
-Hammer Curls

Got a pretty good forearm pump.

On to calves.

-Calf Raises
did about 6-7 sets

-Seated Calf Raise
supersetted with:
-Tibia Raises

After this my workout partner was done but I felt great and wanted to keep going and hit something else. I felt fully recovered from my day off yesterday. We're hitting legs tomorrow so I decided to do a bit of upper body and then just kept going.

My goal here was to go heavy enough to stimulate the muscle but not exhaust them so that I can still hit them good later this week.

-FM Cable Shoulder Press
3 sets at full stack, 150 lbs

-DB Incline Press
3 sets with 90 lbs'ers

-HS Pullovers
2,4, then 6 plates. These felt good. I felt stronger on these then I did the last time I did them a couple weeks ago.

-Lat Pulldowns

-Rear Delt Flyes
supersetted with:
-Pec Flyes

Figured this was probably enough, especially since I had been working out for about 2-2.5 hours.

Felt good today, plenty of good energy. I'm liking the effects of Supp-D but still hating the taste.

I've been taking the full dose of T-Blast every night. Not quite enough for me to comment on though.
 
kingjameskjf said:
Today I took 1.5 scoops of Supp-D preworkout, about 30 minutes prior. Today was forearms and calves, a bit different. Didn't want to take Swoll-N for this one.

-Barbell Wrist Extensions
supersetted with
-Barbell Wrist Curls

did about 6 sets of these

-Behind the Back Barbell Wrist Curls
supersetted with:
-Hammer Curls

Got a pretty good forearm pump.

On to calves.

-Calf Raises
did about 6-7 sets

-Seated Calf Raise
supersetted with:
-Tibia Raises

After this my workout partner was done but I felt great and wanted to keep going and hit something else. I felt fully recovered from my day off yesterday. We're hitting legs tomorrow so I decided to do a bit of upper body and then just kept going.

My goal here was to go heavy enough to stimulate the muscle but not exhaust them so that I can still hit them good later this week.

-FM Cable Shoulder Press
3 sets at full stack, 150 lbs

-DB Incline Press
3 sets with 90 lbs'ers

-HS Pullovers
2,4, then 6 plates. These felt good. I felt stronger on these then I did the last time I did them a couple weeks ago.

-Lat Pulldowns

-Rear Delt Flyes
supersetted with:
-Pec Flyes

Figured this was probably enough, especially since I had been working out for about 2-2.5 hours.

Felt good today, plenty of good energy. I'm liking the effects of Supp-D but still hating the taste.

I've been taking the full dose of T-Blast every night. Not quite enough for me to comment on though.
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Damn Bro! Did you let anyone else workout lol. That would've killed me haha

On a side note: we have a new and improved supp-d 2.0 coming out that the taste is suppose to be amazing and justin and kevin added stim and more nitrates. Can't wait! But I'm like you, I love the focus and quick energy from this pre. Its going to be amazing with swoll-n, we thought we had good pumps before haha
 
msrider said:
Damn Bro! Did you let anyone else workout lol. That would've killed me hahaOn a side note: we have a new and improved supp-d 2.0 coming out that the taste is suppose to be amazing and justin and kevin added stim and more nitrates. Can't wait! But I'm like you, I love the focus and quick energy from this pre. Its going to be amazing with swoll-n, we thought we had good pumps before haha
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lol, it was a busy workout today! Felt good though. I'm pretty tired now but in a good way. I'm definitely looking forward to the improved version 2.0. How long until it's out?
 
My workout today was fantastic. My workout partner was a bum and didn't show up but I still made the magic happen anyways. Today was legs.

I started with back squats.

-Squats
a bunch x135
8x225
6x315
Here is where I decided, hey those felt pretty good, I'm going to push it today so I loaded up another 50 pounds and then grabbed the guy squatting next to me and asked if he'd spot me. He looked at the weight and hesitated. Then he asked another guy to help him and said he was more comfortable if he had two people, one on each end, lol! It wan't that heavy but I guess he wasn't used to spotting.
2x365 PR! The second one I came down and was a little forward which made it more difficult to get back up, especially with crappy spotters who just watched me struggle. I decided there was no way I was going for another with them. I'll wait until my partner is back for that. Nice way to bring in the new year though with a PR!

-Leg Press on Nautilous. Different kinda feel from a sled as the heels kinda move in and down as you go through the motion but I liked it.
Went up two plates each set until the last one at 16 plates or 720 lbs.

-Laying Hamstring Curls
I focused on having a full and powerful contraction with a very slow eccentric release. Really helped me feel them at a lighter weight too.

-Abductors
150 for all

-Adductors
Max of 170 for all

-Seated Hamstring Curls FM
Max 200 for all sets

No calves today since I did them yesterday and will do more tonight when I play basketball.

I didn't take Swoll-N on purpose since it was leg day but I did feel a great pump in them from the Supp-D and had nice energy again.

I was very irritated by the people though. Tons of new people, which clogs up equipment but that doesn't always make it bad, unless you get stuck with one of them spotting you on squats! It was this couple in their 60's. They often like to come over to me (and others in the gym) and talk about all their same problems and fitness goals, which never change, and blah blah blah. I mean it's the same thing everytime. I'm a nice guy and don't like being rude but if I'm trying to workout, have my ipod in and am trying to ignore you, then go away! Nope, I got caught 4 times by them, freakin' 4! Both caught me individually twice. The last two times I didn't even take my earbuds out, and I kept working out to no avail. Oh well, I still had a really good workout today.

Recover-D tastes good but I'm noticing the same flatulence problems that I did last time, which stopped when I gave it a break.
 
You're very close to breaking the 400 pound barrier on squats.. It feels great to be squatting with 4 plates on each side!
 
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Delts got hit nicely today. I only took Swoll-N today at 4 caps, to better gauge their individual performance. I must say that I did get a pretty good pump going from it.


Did my workout today exactly as laid out:


-DB OHP
60 lbs each DB (for all)
80
75
70
60
reps were all in my typical 8 +/- 2 range


-DB Reverse Flyes Laying supinated against incline bench
If I don't put the weight, then I don't remember it or it was too girly for me to even mention!
5 sets


-Barbell OHP
135
185
185
135


-Side DB Lateral Raises
3 sets


-Upright BB Rows
3 sets


-Machine Side Lat Raises
4 sets


-Reverse Cable Flyes
3-4 sets


Took my 3 scoops of Recover-D after my workout. This 2 lbs tub is going to go fast!
 
I took SUPP-D at 1.5 scoops and 4 caps of Swoll-n about 45 minutes before. I then hit chest and by the time I was done, I could feel a nice pump. I also had a couple people comment on it so it was definitely there.

-Bench Press
135
225
315 this one was not as smooth as I would have liked. I ended up doing about 4 with spotter help
225

-Incline Bench Press
only worked up to 225 today

-Flat DB Bench Press
I really hate getting the DB's into position for this one. Probably should have done this one first when I was fresh.

-Cable Flyes
did about 6 sets here, really trying to focus more on good contraction

-Pec Dec
Did a ton here, probably 6 sets and then did a 4 set drop set cause they just felt really good today.


Then did some abs

-Decline situps

-Weighted crunches

-Leg Raises

I sat in the steam room afterwards cause I'm starting to feel sick today. Took my multi and ester-c as well. Hopefully I can kick it quickly.
 
kingjameskjf said:
I took SUPP-D at 1.5 scoops and 4 caps of Swoll-n about 45 minutes before. I then hit chest and by the time I was done, I could feel a nice pump. I also had a couple people comment on it so it was definitely there.

-Bench Press
135
225
315 this one was not as smooth as I would have liked. I ended up doing about 4 with spotter help
225

-Incline Bench Press
only worked up to 225 today

-Flat DB Bench Press
I really hate getting the DB's into position for this one. Probably should have done this one first when I was fresh.

-Cable Flyes
did about 6 sets here, really trying to focus more on good contraction

-Pec Dec
Did a ton here, probably 6 sets and then did a 4 set drop set cause they just felt really good today.


Then did some abs

-Decline situps

-Weighted crunches

-Leg Raises

I sat in the steam room afterwards cause I'm starting to feel sick today. Took my multi and ester-c as well. Hopefully I can kick it quickly.
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What position do you mean for your DB bench? How is your elbow position? Do you keep them in or do you flare them out for more of a wide grip DB bench?
 
NLAFounder said:
What position do you mean for your DB bench? How is your elbow position? Do you keep them in or do you flare them out for more of a wide grip DB bench?
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Naw, I mean getting the heavy DB's hoisted up over my head in the starting position. One of my buddies rests them on his knees and holds them with stiff arms, he then rocks back and throws them up over his head at the same time. I tried that and it took a bit to get it to work but each time I'm afraid of it coming down on my face. The other option is just kicking them up to my chest, laying back and then starting from the bottom, which seems safer but more difficult of a position to begin. I'm just not used to doing them with DB's on a flat bench. Incline DB's I'm fine with but it's much easier as I just kick them to my shoulders and then push em up. Maybe it's just me, I dunno.
 
kingjameskjf said:
I took SUPP-D at 1.5 scoops and 4 caps of Swoll-n about 45 minutes before. I then hit chest and by the time I was done, I could feel a nice pump. I also had a couple people comment on it so it was definitely there.

-Bench Press
135
225
315 this one was not as smooth as I would have liked. I ended up doing about 4 with spotter help
225

-Incline Bench Press
only worked up to 225 today

-Flat DB Bench Press
I really hate getting the DB's into position for this one. Probably should have done this one first when I was fresh.

-Cable Flyes
did about 6 sets here, really trying to focus more on good contraction

-Pec Dec
Did a ton here, probably 6 sets and then did a 4 set drop set cause they just felt really good today.

Then did some abs

-Decline situps

-Weighted crunches

-Leg Raises

I sat in the steam room afterwards cause I'm starting to feel sick today. Took my multi and ester-c as well. Hopefully I can kick it quickly.
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Awesome others were noticing your pumps bro, sucks your getting sick. Get better bro!
 
msrider said:
Awesome others were noticing your pumps bro, sucks your getting sick. Get better bro!
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yeah I liked that! So not only did I notice it but so did others. My wife and I have the exact same symptoms and got it at the exact same time so I'm thinking we both came in contact with the same person or thing. I'm feeling sick but not terrible today. I think this one will be a quickie.
 
kingjameskjf said:
The other option is just kicking them up to my chest, laying back and then starting from the bottom, which seems safer but more difficult of a position to begin.
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That's how I always do them... basically resting them on my quads hammer oriented, lay back, then basically 'step' each leg up, bringing the weight into position.


Get well man- my wife and I just got over being sick
 
LizKing531 said:
That's how I always do them... basically resting them on my quads hammer oriented, lay back, then basically 'step' each leg up, bringing the weight into position.Get well man- my wife and I just got over being sick
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I guess I just need to adapt and get used to it. I usually just do BB but I like the joint mobility of DB's so I'm going to try and start incorporating them in more. Thanks bro, I hate getting sick. It seems like my kids are always sick.
 
Man I hate being sick. It's mainly congestion and feeling a bit drained but it's still annoying. After I got up and started moving around after a few hours I started feeling better. Good enough to go to the gym. I needed to hit my back this week anyways. I took a thera-flu strip just to keep me from snotting on anybody or anything while there. I don't think I needed it but wanted to take what measures I could not to share it.


For preworkout I took 1.5 scoop SUPP-D, 5g creatine mono, 6g citrullene malate, and 5g leucine.


-Lat Pulldowns
went up to 240 today, those were hard to hold onto


-Rack Pulls
135
225
315
315
405 For this set I used my belt. I got a full set in and felt pretty good so I decided to push it a bit.
500 got 7 reps here but I had to use my Versa Gripps, that's ok though since I wasn't working out my forearms anyways.
I did better then I though so I decided screw it, lets see if I can take it even further.
545 PR! Got 1.5 reps in. I got the first full rep in on my second try. Then tried another and got about half way down before I pulled up, tried full range again and that's where it ended. I'm really glad I got it up too cause I had a few people watching me, lol! Tons of new year resolutioners crowding the gym up.
16x225 to finish off


-Yate Row
225
205
Then did the next sets as drop sets
205
185
135


-Bent Over DB Rows
12x100 (ea DB)
10x130 These felt better then I thought they would so I decided to go all out on the next set.
6x155 PR! That's the highest DB's the gym has so that felt nice!


-Seated low Cable Rows
supersetted with:
-Straight Arm Lat Pushdowns


This was almost two hours in now and time for me to be done.


I didn't take my post workout shake because I started feeling really crappy and that if I tried to drink anything I would throw it up. I might have pushed myself a bit too hard today while trying to overcome the sickness. Still had a great workout though!
 
kingjameskjf said:
Man I hate being sick. It's mainly congestion and feeling a bit drained but it's still annoying. After I got up and started moving around after a few hours I started feeling better. Good enough to go to the gym. I needed to hit my back this week anyways. I took a thera-flu strip just to keep me from snotting on anybody or anything while there. I don't think I needed it but wanted to take what measures I could not to share it.

For preworkout I took 1.5 scoop SUPP-D, 5g creatine mono, 6g citrullene malate, and 5g leucine.

-Lat Pulldowns
went up to 240 today, those were hard to hold onto

-Rack Pulls
135
225
315
315
405 For this set I used my belt. I got a full set in and felt pretty good so I decided to push it a bit.
500 got 7 reps here but I had to use my Versa Gripps, that's ok though since I wasn't working out my forearms anyways.
I did better then I though so I decided screw it, lets see if I can take it even further.
545 PR! Got 1.5 reps in. I got the first full rep in on my second try. Then tried another and got about half way down before I pulled up, tried full range again and that's where it ended. I'm really glad I got it up too cause I had a few people watching me, lol! Tons of new year resolutioners crowding the gym up.
16x225 to finish off

-Yate Row
225
205
Then did the next sets as drop sets
205
185
135

-Bent Over DB Rows
12x100 (ea DB)
10x130 These felt better then I thought they would so I decided to go all out on the next set.
6x155 PR! That's the highest DB's the gym has so that felt nice!

-Seated low Cable Rows
supersetted with:
-Straight Arm Lat Pushdowns

This was almost two hours in now and time for me to be done.

I didn't take my post workout shake because I started feeling really crappy and that if I tried to drink anything I would throw it up. I might have pushed myself a bit too hard today while trying to overcome the sickness. Still had a great workout though!
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Feel better friend! At least you got some PRs!
 
I took my SUPP-D, 1 scoop when I got to the gym along with 5 caps of Swoll-N.

Chest is today's flavor. Not feeling too hot today as I'm still a bit sick so weights were down a bit, but still did ok.

-Bench Press:
135
185
225
275
255
225

-DB Flyes on Incline Bench (did these almost like a flye/press hybrid move, so weight was higher but had more of a pressing motion at the top)
60
80
90
100 FAIL
100 FAIL
60
Thought I could get the hundreds up but I just wasn't feeling it today.

-Smith Incline Press:
225
185
135
135
135
135
Went for higher reps on these instead of power

-Cable Flyes
about 4 sets

DONE. Got a pretty good chest pump again. I was exhausted after this exercise, nothing to do with the preworkout, just my body fighting the sickness at the same time. Took my typical 3 scoop of Recover-D after my workout. One one serving left.
 
UPDATES!


Tuesday I got nasty sick. It took on a whole nother level so I didn't get any kind of a workout in.


Wednesday I felt better and did shoulders. I tried to go really heavy on barbell overhead press. 185 didn't feel too bad so I tried 225. My spotter said he got a good workout in, lol! I tried it again and he said my second set was much better but still, not enough on my own. Glad I tried it though.


Thursday I did legs. Only thing of note is that I worked up to 335 on squats but didn't want to go any heavier without a spotter. I hate the position on the power rack because the holes are right in between where I need it. One up and I have to tip toe it to the catch bars afterwards. One lower and it feels like I'm trying to start with a good morning. Instead I tried to keep the bar a little bit higher on my traps when I squatted the 335. Unfortunately, that did something to my traps and neck. I got a horrible headache and my neck seized up. Kinda worried me. I went home and tried to make it better. I didn't end up going to the gym Friday because it still killed me.


Yesterday my neck felt fine after a good sleep. I went to the gym and did back. I did everything heavy. Main thing to note were my rack pulls. I worked up the weight to 495 lbs and did 3 reps. I then decided to go for another PR and tried 585 lbs. It was a beast but I got it for a new PR! Watch the video, I made it just for you!


 
kingjameskjf said:
Man I hate being sick. It's mainly congestion and feeling a bit drained but it's still annoying. After I got up and started moving around after a few hours I started feeling better. Good enough to go to the gym. I needed to hit my back this week anyways. I took a thera-flu strip just to keep me from snotting on anybody or anything while there. I don't think I needed it but wanted to take what measures I could not to share it.


For preworkout I took 1.5 scoop SUPP-D, 5g creatine mono, 6g citrullene malate, and 5g leucine.


-Lat Pulldowns
went up to 240 today, those were hard to hold onto


-Rack Pulls
135
225
315
315
405 For this set I used my belt. I got a full set in and felt pretty good so I decided to push it a bit.
500 got 7 reps here but I had to use my Versa Gripps, that's ok though since I wasn't working out my forearms anyways.
I did better then I though so I decided screw it, lets see if I can take it even further.
545 PR! Got 1.5 reps in. I got the first full rep in on my second try. Then tried another and got about half way down before I pulled up, tried full range again and that's where it ended. I'm really glad I got it up too cause I had a few people watching me, lol! Tons of new year resolutioners crowding the gym up.
16x225 to finish off


-Yate Row
225
205
Then did the next sets as drop sets
205
185
135


-Bent Over DB Rows
12x100 (ea DB)
10x130 These felt better then I thought they would so I decided to go all out on the next set.
6x155 PR! That's the highest DB's the gym has so that felt nice!


-Seated low Cable Rows
supersetted with:
-Straight Arm Lat Pushdowns


This was almost two hours in now and time for me to be done.


I didn't take my post workout shake because I started feeling really crappy and that if I tried to drink anything I would throw it up. I might have pushed myself a bit too hard today while trying to overcome the sickness. Still had a great workout though!
Click to expand...

killed it
 
Yesterday I did legs.


-Squats
135
225
315
365
3x405 PR!
Had another crappy spotter who grabbed my belt and lifted for my spot.


-Laying Hamstring Curls
Did this differently, rest-pause style of 12 breath's with dropping it a pin at a time
190
175
160
145
130
115
100
85
70
60
50
40
whew my hamstrings were pumped and fatigued after this!


-Leg Press
worked up to 720


-Ab/aductors


-Seated Hamstring Curls
max stack of 200 x 3 sets






Today I did chest.


-Bench Press:
135
225
275
295
315
315
275
225
The 315's were iffy since my spotter likes to help too much some times.


-DB Incline Press:
started at 80's and went up to 110's and then back down. Did about 6 sets.


-Cable Flyes:
did a ton


-Pec Deck
did about 4 sets


Got a nice pump from this workout and made my arms throb by the end.


Finished all the Recover-D protein. I took a couple weeks off to see if my horrid flatulence issues were actually associated with this protein...and it was.


Supp-D and Swoll-N are dwindling. So far Swoll-N is my favorite of the products so far. T-Blast is ok. I'm making good gains in the gym but I'm also in full bulking mode and going more frequently with greater intensity as well.
 
kingjameskjf said:
Yesterday I did legs.

-Squats
135
225
315
365
3x405 PR!
Had another crappy spotter who grabbed my belt and lifted for my spot.

-Laying Hamstring Curls
Did this differently, rest-pause style of 12 breath's with dropping it a pin at a time
190
175
160
145
130
115
100
85
70
60
50
40
whew my hamstrings were pumped and fatigued after this!

-Leg Press
worked up to 720

-Ab/aductors

-Seated Hamstring Curls
max stack of 200 x 3 sets

Today I did chest.

-Bench Press:
135
225
275
295
315
315
275
225
The 315's were iffy since my spotter likes to help too much some times.

-DB Incline Press:
started at 80's and went up to 110's and then back down. Did about 6 sets.

-Cable Flyes:
did a ton

-Pec Deck
did about 4 sets

Got a nice pump from this workout and made my arms throb by the end.

Finished all the Recover-D protein. I took a couple weeks off to see if my horrid flatulence issues were actually associated with this protein...and it was.

Supp-D and Swoll-N are dwindling. So far Swoll-N is my favorite of the products so far. T-Blast is ok. I'm making good gains in the gym but I'm also in full bulking mode and going more frequently with greater intensity as well.
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Wow!
Nice 405x3 is good stuff.
 
Yesterday I did back. I'm feeling stronger there. No rack pulls today, gym partner didn't have much time so I'll hit them again next week. We only had an hour so we did a bunch of sets of basic movements.

-Seated Rows on Nautilous
went up to 6 plates per side, that was beastly weight, felt like a half row and a half back extension to get the reps in on that one, lol!

-DB Rows
worked up and did my last two sets at 150 lbs for a full 8 rep count. That was nice.

-Reverse Grip Lat Pulldowns
I hate these but pahtnah man loves em so I sucked it up and did them anyways.

My chest sore today from a couple days ago. Don't get that often anymore


Today we did arms.

-Barbell Curls
compound setted with:
-Drag Curls
supersetted with:
-Tricep Pressdowns with rope

-Nautilus Single Arm Curls
supersetted with:
-Nautilus single arm tricep extensions

-Underhand (supinated) tricep extensions
supersetted with:
-Preacher Curls
 
Workouts look great bro! Glad your over your sickness. Guess there's a real bad flu going around. Glad its not me yet. Great Job on the 405x3 PR on Squat Bro! 4 plates at anything is Balling.

I'm a Big fan of the Swoll-N myself. Actualy got my wife on it and think its going to be huge for her cut. She's Been loosing tons of weight and smashing weights aswell. 6 months she will be totaly Ripped.

Good Job on your workouts.
 
msrider said:
Workouts look great bro! Glad your over your sickness. Guess there's a real bad flu going around. Glad its not me yet. Great Job on the 405x3 PR on Squat Bro! 4 plates at anything is Balling.

I'm a Big fan of the Swoll-N myself. Actualy got my wife on it and think its going to be huge for her cut. She's Been loosing tons of weight and smashing weights aswell. 6 months she will be totaly Ripped.

Good Job on your workouts.
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Thanks bro, the workouts feel much better when I'm not sick! I should have my wife try some Swoll-N since she's in the gym almost as much as me.
 
Delts were the prescribed muscle today.

-Barbell OHP:
135
185
205 PR! Did about 6 reps on it.
205
185
185
135

-Side Lateral DB Raises
compound setted with:
-Front DB Raises with Hammer curl grip
This grip really helped me feel it better in my anterior delt

-Reverse Cable Flyes

-Free Motion OHP

-Shrugs
supersetted with:
-DB Upright Rows

Got some LISS cardio in while waiting on people.
 
Today was chest. I woke up late...on purpose. I was just tired this morning. Got to the gym and made a few laps around the parking lot just to find a place to park, holy crap it was packed! Went inside and went straight to work.Only thing worth mentioning is that we tried flat DB bench press today and I was able to do two sets of 10x120 lbs each. Nothing to note.
 
kingjameskjf said:
Today was chest. I woke up late...on purpose. I was just tired this morning. Got to the gym and made a few laps around the parking lot just to find a place to park, holy crap it was packed! Went inside and went straight to work.Only thing worth mentioning is that we tried flat DB bench press today and I was able to do two sets of 10x120 lbs each. Nothing to note.
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Awesome db bench bro! 120's is a **** ton of weight. Great job!
 
kingjameskjf said:
consider me convinced! I'm going to have her try it on her next training day.Thanks bro, my spotter had to lift them up to me cause they're a beast just to get into position.
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Can't wait to here her results! My gym don't even have 120's, I think some of us guys are gunna take a collection for some in the future because our director of our ymca is a deutche. Our 10 million dollar y will be open in 2 weeks yet he don't want big weights cause it might promote bodybuilding. Can't stand him. Would go else where but its only gym in my small town :(
 
msrider said:
Can't wait to here her results! My gym don't even have 120's, I think some of us guys are gunna take a collection for some in the future because our director of our ymca is a deutche. Our 10 million dollar y will be open in 2 weeks yet he don't want big weights cause it might promote bodybuilding. Can't stand him. Would go else where but its only gym in my small town :(
Click to expand...
oh dude that sucks! We got a Y here and I hated working out there. Packed with kids that don't have a clue as to what they're doing and the equipment is either sparse, occupied by an old lady who just sits there, or just plain crappy.
 
kingjameskjf said:
oh dude that sucks! We got a Y here and I hated working out there. Packed with kids that don't have a clue as to what they're doing and the equipment is either sparse, occupied by an old lady who just sits there, or just plain crappy.
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Well the 24hr fitness I have near me is only marginally better. :(

Good to see ya still killing it. I need more motivation.... Just losing it in the gym lately.
 
Did them legs today. Took a just over a scoop and had good energy today.


I did some light single leg presses to warm-up and then we hit squats.


Reps are in usually range, for these I hit 10 on all but the last two.


-Squats
135
225
315
5x405 Went straight to this weight instead of doing 365 first this time. Technically a PR by adding 2 reps but weight is the same and I actually had a really good spotter this time (my gym partner). After this set my knee killed me pretty intensely and started swelling up. I usually only get the swelling and pain during the movement when I push it too hard. I had to sit down for the next couple set rotations. My other (new) gym partner had Inzer knee wraps and my knee started feeling better by this time so I wrapped them up and tried it again.
5x405 Got the full set in and they felt much better with no additional pain afterwards. I definitely need to get some knee wraps. I'm going to look for some when I go to the Arnold and hopefully they'll have some good deals.


-Laying Hamstring Curls
supersetted with:
-Leg Press
supersetted with:
-Seated Hamstring Curls


-Leg Press (different one-my gym partners did leg extensions but they kill my knee so I do something else)
-Then transitioned it into a calf press
supersetted with:
-SLDL


-Seated Calf Raise
compound setted with:
-Calf Press on Hack Squat machine


-Tibialis Raises




Finished off with some abs
cruches (tons)
 
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