Show Time....Nov 8th.
- Thread starter Genetic79
- Start date
Genetic79
Member
3 weeks before my wedding.....
Genetic79
Member
7-10-08
Volume Upper Body
All exercises are supersetted
Lat-pull down 160 x 15, 175 x 15, 200 x 12
Side Lateral 30 x 15, 30 x 15, 40 x 15
Seated Barbell Curl 75 x 12, 95 x 12, 95 x 12
Hammer Curl 40 x 12, 55 x 10, 55 x 10
Push Down 150 x 12, 150 x 12, 180 x 12
Barbell Ext. 75 x 12, 105 x 12, 105 x 12
Hammer Incline 6 plts x 12, 6 plts x 12
Under Flyes 50 x 12, 50 x 12
Barbell Row 225 x 15, 275 x 12, 315 x 10
Shrugs 585 x 10, 505 x 12, 495 x 12
Felt real damn good today......had to lift earlier cause we're taking out my lil sister for her birthday....she just turned 17. Seems like yesterday i was changing her dirty ass diapers. Back felt real good today, usually I get a lil pinch feeling in my lower back. But today it wasn't there, I should have pushed it to 335 for 10, i'll save that for next week.
Volume Upper Body
All exercises are supersetted
Lat-pull down 160 x 15, 175 x 15, 200 x 12
Side Lateral 30 x 15, 30 x 15, 40 x 15
Seated Barbell Curl 75 x 12, 95 x 12, 95 x 12
Hammer Curl 40 x 12, 55 x 10, 55 x 10
Push Down 150 x 12, 150 x 12, 180 x 12
Barbell Ext. 75 x 12, 105 x 12, 105 x 12
Hammer Incline 6 plts x 12, 6 plts x 12
Under Flyes 50 x 12, 50 x 12
Barbell Row 225 x 15, 275 x 12, 315 x 10
Shrugs 585 x 10, 505 x 12, 495 x 12
Felt real damn good today......had to lift earlier cause we're taking out my lil sister for her birthday....she just turned 17. Seems like yesterday i was changing her dirty ass diapers. Back felt real good today, usually I get a lil pinch feeling in my lower back. But today it wasn't there, I should have pushed it to 335 for 10, i'll save that for next week.
Genetic79
Member
Thanks man, trying to do everything I can to keep the muscle there. Today is a medium day calorie wise, and it feels like a damn low day. I've ate 3 times so far and still starving.
planetfuzz
Active member
great log man! Looking forward to seeing how it goes. Doing a show is defiantly in one of my long term goals. It's awesome to see somebody getting ready for one.
Genetic79
Member
Yo I'm telling you it one of the most fullfilling things you can do. Knowing you can go thru 20 weeks of dieting hell and make it thru is awesome.
Genetic79
Member
7-14-08
Power Upper body
BB Press 315 x 5, 315 x 5, 315 x 5, 315 x 5
Deadlift 405 x 5, 495 x 5, 515 x 5, 515 x 5
DB Shoulder Press 105 x 5, 105 x 5, 105 x 5
Lat Pulldown 240 x 5, 250 x 5, 245 x 5, 240 x 5
Well no PR's today, pec minor was a lil ancy on the bench. I haven't benched in over 5 years, since it hurts more to incline right now I figured I'd bench. Going from 510 to 315 is a humbling experience....I gotta tell ya. Deads felt good, I usually do top deads but I didn't feel them in my erectors so I changed to Regular deads. Thats it for tonight just go thru cooking, finna hit the sack.
Power Upper body
BB Press 315 x 5, 315 x 5, 315 x 5, 315 x 5
Deadlift 405 x 5, 495 x 5, 515 x 5, 515 x 5
DB Shoulder Press 105 x 5, 105 x 5, 105 x 5
Lat Pulldown 240 x 5, 250 x 5, 245 x 5, 240 x 5
Well no PR's today, pec minor was a lil ancy on the bench. I haven't benched in over 5 years, since it hurts more to incline right now I figured I'd bench. Going from 510 to 315 is a humbling experience....I gotta tell ya. Deads felt good, I usually do top deads but I didn't feel them in my erectors so I changed to Regular deads. Thats it for tonight just go thru cooking, finna hit the sack.
Genetic79
Member
7-15-08
Diet High day (4,000 kcals)
Lower body
Stiff LDL 315 x 8, 365 x 5, 315 x 8, 315 x 8
Leg press 10 plts x 30, 14 plts x 20, 18 plts x 20, 3 sets 10 plts x 25 with 5 10 second negatives
Leg curl 240 x 5, 240 x 5
Lunges 40's x 15 per leg, 40's x 20 per leg
This was a awesome ass workout, I should have push the Still leg for more weight. But I haven't done them in 3 months, so I didn't wanna be stupid and hurt myself. Those 10 second negative after 20 regular reps on leg press kicked my ass, I found a new toy to play with ya'll. I bought some WMS for my Post workout shake. OOOOOhhhhh it's alot easier than eating 2 cups of oatmeal....I know that much. Just cardio tomorrow and thats it...Adios.....
Diet High day (4,000 kcals)
Lower body
Stiff LDL 315 x 8, 365 x 5, 315 x 8, 315 x 8
Leg press 10 plts x 30, 14 plts x 20, 18 plts x 20, 3 sets 10 plts x 25 with 5 10 second negatives
Leg curl 240 x 5, 240 x 5
Lunges 40's x 15 per leg, 40's x 20 per leg
This was a awesome ass workout, I should have push the Still leg for more weight. But I haven't done them in 3 months, so I didn't wanna be stupid and hurt myself. Those 10 second negative after 20 regular reps on leg press kicked my ass, I found a new toy to play with ya'll. I bought some WMS for my Post workout shake. OOOOOhhhhh it's alot easier than eating 2 cups of oatmeal....I know that much. Just cardio tomorrow and thats it...Adios.....
Genetic79
Member
7-17-08
Volume Upper Body
All set are super setted
BHN Press 185 x 12, 185 x 12, 225 x 10
Lat Pulldown 195 x 12, 205 x 12, 205 x 12
Dumbbell Curl 40 x 12, 40 x 12, 40 x 10
Hammer Curl 50 x 10, 50 x 12, 50 x 12
EZ bar ext seated 105 x 10, 115 x 10, 105 x 8
Bench Press 225 x 10, 225 x 10, 225 x 8 (all reps w 10 sec Neg)
T-Bar Row 4 plts x 10, 5 plts x 10, 5 plts x 10
One arm Dumb Row 110 x 10, 110 x 10, 110 x 8
I must say I felt like damn mad man tonight, had spider veins on my shoulders and arms...even my tri's. Can't wait to see how I look 12 weeks out, this was a krunk ass off season and tonight showed it. I've never been this lean at this weight. I'll have pics soon.....maybe get a camera this weekend. Diet wise I took a high day out this week and it showed tonight. Today is usually my high day and with all the carbs (700) and salt, I feel bloated. Tonight i didn't have none of that baby just veins.....Nov 1st it's goin down.
Volume Upper Body
All set are super setted
BHN Press 185 x 12, 185 x 12, 225 x 10
Lat Pulldown 195 x 12, 205 x 12, 205 x 12
Dumbbell Curl 40 x 12, 40 x 12, 40 x 10
Hammer Curl 50 x 10, 50 x 12, 50 x 12
EZ bar ext seated 105 x 10, 115 x 10, 105 x 8
Bench Press 225 x 10, 225 x 10, 225 x 8 (all reps w 10 sec Neg)
T-Bar Row 4 plts x 10, 5 plts x 10, 5 plts x 10
One arm Dumb Row 110 x 10, 110 x 10, 110 x 8
I must say I felt like damn mad man tonight, had spider veins on my shoulders and arms...even my tri's. Can't wait to see how I look 12 weeks out, this was a krunk ass off season and tonight showed it. I've never been this lean at this weight. I'll have pics soon.....maybe get a camera this weekend. Diet wise I took a high day out this week and it showed tonight. Today is usually my high day and with all the carbs (700) and salt, I feel bloated. Tonight i didn't have none of that baby just veins.....Nov 1st it's goin down.
Genetic79
Member
Barbell Lunges (basket ball court) 135 x full court, 155 x full court, 155 x full court
Super set
Jump Squats 155 x 12, 155 x 12, 155 x 10
Leg Ext 190 x 10, 190 x 12, 200 x 8
Front Squats 225 x 12, 315 x 10, 315 x 10
I had to workout at the community ollege gym I run and I got a better workout than I expected. True enuff all they have is a punk ass smith machine and it keep hit the rungs everytime i went down. I know it could have better... ah but sometimes ya gotta make due.
Super set
Jump Squats 155 x 12, 155 x 12, 155 x 10
Leg Ext 190 x 10, 190 x 12, 200 x 8
Front Squats 225 x 12, 315 x 10, 315 x 10
I had to workout at the community ollege gym I run and I got a better workout than I expected. True enuff all they have is a punk ass smith machine and it keep hit the rungs everytime i went down. I know it could have better... ah but sometimes ya gotta make due.
pistonpump
Banned
subbed.
Genetic79
Member
Thanks man, Yeah I'm 232 as of today. I should be 229 after my 2 low days.
Genetic79
Member
Nahhhhh man I'm one of those dude that will prolly be joking with you after I finish my workout.....stress the after.
pistonpump
Banned
would i be asking too much if i asked what the gear looks like if any?
I may try your training split here soon with the 2 days power 2 days volume
I may try your training split here soon with the 2 days power 2 days volume
Genetic79
Member
No gear, when I first started out my powerlifting coach took me side and told me that if I even thought about using he would kick my ass. He said I have a god given talent and not to **** it up. So I've never used gear, thought about it thou......man have I thought about it. I mean I've done 4 andro in the past, and I was thinking bout halodrol 2 years ago, but I'm a pussie when it comes to tha stuff.
Genetic79
Member
7-21-08
Shoulder & Lats
Side Laterals 35 x 12, 35 x 12, 40 x 10
Dumb Millitary 90 x 10, 90 x 10, 90 x 10
Straight Pulldown 150 x 12, 175 x 10, 175 x 10
Lat pulldown 210 x 12, 230 x 10, 210 x 12
Upright Row 135 x 10, 135 x 12, 155 x 10
Rear Lateral 30 x 12, 35 x 12, 35 x 12
Shrugs 495 x 10, 515 x 10, 495 x 10
Switched it up today, wanted to see how my body reacted to split routine. I don't get sore anymore on the power / volume routine. I'll do this for 4 weeks then switch back. I'm feeling achey, which is a good thing. I like that DOMS feeling type soreness. I also added 15 minutes of hit cardio, and I still do 30 minutes, for a total of 45 minutes of cardio 15 weeks out. Yeah I want it that bad.
Shoulder & Lats
Side Laterals 35 x 12, 35 x 12, 40 x 10
Dumb Millitary 90 x 10, 90 x 10, 90 x 10
Straight Pulldown 150 x 12, 175 x 10, 175 x 10
Lat pulldown 210 x 12, 230 x 10, 210 x 12
Upright Row 135 x 10, 135 x 12, 155 x 10
Rear Lateral 30 x 12, 35 x 12, 35 x 12
Shrugs 495 x 10, 515 x 10, 495 x 10
Switched it up today, wanted to see how my body reacted to split routine. I don't get sore anymore on the power / volume routine. I'll do this for 4 weeks then switch back. I'm feeling achey, which is a good thing. I like that DOMS feeling type soreness. I also added 15 minutes of hit cardio, and I still do 30 minutes, for a total of 45 minutes of cardio 15 weeks out. Yeah I want it that bad.
planetfuzz
Active member
Even though DOMS sucks,I have to agree,sometime it just feels good. Awesome motivation man.
Genetic79
Member
7-22-08
Lower body
Stiff DLT 315 x 8, 315 x 8, 365 x 6, 315 x 7
Front Squats 225 x 15, 315 x 11, 315 x 10, 365 x 6, 315 x 8, 315 x 6, 225 x 9, 225 x 9
Calf Raises, 320 x 20, 320 x 17, 320 x 17
Front squats felt a lot better than back squats so i stuck with those, and killed them. The soreness is well worth it today. I know I know once you stop a exercise your strength will drop over time, plus I ain't getting any yunger. But these felt hard, real damn hard. I was kinda pissed at myself for how hard they were. But I digress, just more stuff for me to work on.
By the way my weight is 237 lbs, up 5 lbs. it was all of a sudden, I think it's the WMS. We'll see I know it's not fat, my abs (4 pack) are more slightly more defined now than 2 weeks ago.
Lower body
Stiff DLT 315 x 8, 315 x 8, 365 x 6, 315 x 7
Front Squats 225 x 15, 315 x 11, 315 x 10, 365 x 6, 315 x 8, 315 x 6, 225 x 9, 225 x 9
Calf Raises, 320 x 20, 320 x 17, 320 x 17
Front squats felt a lot better than back squats so i stuck with those, and killed them. The soreness is well worth it today. I know I know once you stop a exercise your strength will drop over time, plus I ain't getting any yunger. But these felt hard, real damn hard. I was kinda pissed at myself for how hard they were. But I digress, just more stuff for me to work on.
By the way my weight is 237 lbs, up 5 lbs. it was all of a sudden, I think it's the WMS. We'll see I know it's not fat, my abs (4 pack) are more slightly more defined now than 2 weeks ago.
tattoopierced1
Guest
you doing the show in NY on the 8th? WNBF Worlds?
Genetic79
Member
7-23-08
Arms
Dumbbell curl 55 x 10, 60 x 8, 70 x 5, 70 x 5
Mach Ext 150 x 12, 150 x 12, 170 x 8, 175 x 8
Incline curl 55 x 3, 40 x 8, 40 x 8
Mach dips 270 x 12, 270 x 12, 270 x 9
DBL Bicep curl 50 x 12, 60 x 10,
Damn I miss hitting arms by themselves......They look and feel so much bigger (yep I'm feeding that ego) Plus I'm not tired from doing all my other body parts.
Arms
Dumbbell curl 55 x 10, 60 x 8, 70 x 5, 70 x 5
Mach Ext 150 x 12, 150 x 12, 170 x 8, 175 x 8
Incline curl 55 x 3, 40 x 8, 40 x 8
Mach dips 270 x 12, 270 x 12, 270 x 9
DBL Bicep curl 50 x 12, 60 x 10,
Damn I miss hitting arms by themselves......They look and feel so much bigger (yep I'm feeding that ego) Plus I'm not tired from doing all my other body parts.
planetfuzz
Active member
How are you using the Waxy Maize?
Genetic79
Member
Post workout...but my weight was dropping till I added it. I'm leaner and weight a lil more, can't beat that. But it does kinda play a game with ya head.
Genetic79
Member
It's in Stafford, kinda on the outside of houston.
motive
Active member
i might have to come watch that one. intrested in having a photogapher take pics? my father in law has been wanting to do some bodybuiliding pics of a comp. you would get free pics out of it if he followed you
Genetic79
Member
Ahhhhh I'm a photographer....... but I might take ya up on tha offer. I'll let ya know.
Genetic79
Member
NGA Natural USA NOV 1st....
Genetic79
Member
7-28-08
Shoulders & Lats
Side laterals, 40 x 10, 40 x 10, 50 x 8
Dumbbell Press 100 x 8, 100 x 8, 100 x 6, 80 x 20
Str8 Arm pulldown 175 x 12, 175 x 10, 175 x 10
Hammer Lat pulldown 270 x 12, 270 x 12, 320 x 8
Rear Lat 40 x 10, 40 x 10
Upright row 135 x 12, 155 x 12
Shrugs 315 x 20, 405 x 12, 515 x 10, 545 x 8
15 minutes HIT Stairmaster
MAN!!!!! RPM is the shizzztnit, I forgot how crazy this stuff makes me feel. Damn near everything went up after 2 low cal days (2000 kcals). I'm thinking about adding DRIVE in 2 weeks from now. I really don't like using alot of supps.... adds to many variables to the mix. If ya'll got any suggestions, throw them at me. Oh and I got a camera yesterday but forgot it in the car. Will take some today and the rest of the week.
Shoulders & Lats
Side laterals, 40 x 10, 40 x 10, 50 x 8
Dumbbell Press 100 x 8, 100 x 8, 100 x 6, 80 x 20
Str8 Arm pulldown 175 x 12, 175 x 10, 175 x 10
Hammer Lat pulldown 270 x 12, 270 x 12, 320 x 8
Rear Lat 40 x 10, 40 x 10
Upright row 135 x 12, 155 x 12
Shrugs 315 x 20, 405 x 12, 515 x 10, 545 x 8
15 minutes HIT Stairmaster
MAN!!!!! RPM is the shizzztnit, I forgot how crazy this stuff makes me feel. Damn near everything went up after 2 low cal days (2000 kcals). I'm thinking about adding DRIVE in 2 weeks from now. I really don't like using alot of supps.... adds to many variables to the mix. If ya'll got any suggestions, throw them at me. Oh and I got a camera yesterday but forgot it in the car. Will take some today and the rest of the week.
Genetic79
Member
I should have some tonight.Let's see some pics!!!
russianstar
Well-known member
Really enjoying this bro!!!! all the best with everything, looks like youve got it all in check!!!!
Genetic79
Member
7-29-08
Lower Body
Front Squats 315 x 12, 335 x 8, 335 x 8
Back squats 405 x 12, 495 x 8, 565 x 4 (knee started aching)
Stiff DLT 315 x 10, 315 x 10, 365 x 7, 365 x 7
Leg Ext 270 x 12, 270 x 12
Mach squat 6 plts x 20, 6plt x 20
Seated Calf Press 320 x 20, 320 x 20, 320 x 20
RPM is krunk ass hell.....(do we still use krunk?) Felt real good on everything. Should have done back squats first, but hey I can't complain. I think I'm gonna up my RPM to 4 caps.
Lower Body
Front Squats 315 x 12, 335 x 8, 335 x 8
Back squats 405 x 12, 495 x 8, 565 x 4 (knee started aching)
Stiff DLT 315 x 10, 315 x 10, 365 x 7, 365 x 7
Leg Ext 270 x 12, 270 x 12
Mach squat 6 plts x 20, 6plt x 20
Seated Calf Press 320 x 20, 320 x 20, 320 x 20
RPM is krunk ass hell.....(do we still use krunk?) Felt real good on everything. Should have done back squats first, but hey I can't complain. I think I'm gonna up my RPM to 4 caps.
Genetic79
Member
7-30-08
Arms
Dumbbell Curl 40 x 15, 60 x 8, 70 x 6
Hammer curl 60 x 10, 70 x 10, 80 x 8
Seated Tricep Ext 105 x 12, 105 x 10, 130 x 7
Tricep push downs 150 x 12, 150x 12
Mach Dips 315 x 12, 315 x8
Mach arm preacher 60 x 5 5 second negative
I know I sound like a Muscle Tech ad, but RPM is hyping me up like a hooker meeting dirk diggler. I'm starting to get the pumps I hear about.......but this ain't a supp log or add. All I know is I can't wait to add Drive. Oh and for the record don't let a crack head take your pics in the gym.......the resulting pic might happen.
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Yes I am one of the crackheads, damn cheap ass camera.
Arms
Dumbbell Curl 40 x 15, 60 x 8, 70 x 6
Hammer curl 60 x 10, 70 x 10, 80 x 8
Seated Tricep Ext 105 x 12, 105 x 10, 130 x 7
Tricep push downs 150 x 12, 150x 12
Mach Dips 315 x 12, 315 x8
Mach arm preacher 60 x 5 5 second negative
I know I sound like a Muscle Tech ad, but RPM is hyping me up like a hooker meeting dirk diggler. I'm starting to get the pumps I hear about.......but this ain't a supp log or add. All I know is I can't wait to add Drive. Oh and for the record don't let a crack head take your pics in the gym.......the resulting pic might happen.
Invalid Link Removed
Invalid Link Removed
Yes I am one of the crackheads, damn cheap ass camera.