SilentBob187
Well-known member
Uh-huh, this my sh*t. :laugh:
SilentBob's Cordygen5 and Cre-02 log (sponsored)
- Thread starter SilentBob187
- Start date
Uh-huh, this my sh*t. :laugh:
SilentBob187
Well-known member
This has only been 9 weeks. Not long enough to be bored with, but I'm definately ready to move on. 4 days lifting + 3 days cardio, gonna get my recomp on hardcore.
SilentBob187
Well-known member
Day 14
Training:
Sheiko Week 9, Day 3
Competition Day!
NEW PRs from Sheiko!!
Lift | Old PR | New PR
Squat: 315 -> 345 (+30lb)
Bench: 250 -> 300 (+50lb)
Deadlift: 340 -> 345 (+5lb)
Narrative:
Today was the day. To find out if I've been wasting these past 9 weeks.
Squats:
I felt strong @ 345. It felt like I could have done more, but I'd already exerted all I could on the 345. 30lbs, yeah!
Bench:
Looks like f*cking noob gains on bench. 50lbs in 9 weeks is insane. This program is no joke. Benching 3x a week high weight/low rep definately produced positive results for me.
Deadlift:
I already knew that DL was a lost cause. I'd been struggling with them all through Sheiko but I was still satisfied with a 5lb increase. I think I'd see more improvement by only DLing once a month and working more on my core/lower back.
Total: 905lb -> 990
I'm so close to 1000lb that I'm f*cking livid. I blame it all on my deads. I missed 355 (what I needed,) but I'll have to settle with being just outside the big boy club for a few months longer. F*ck.
Today I brought 6 packs of smarties (6g dextrose each) with my Xtend and 60g WMS. I was NOT going to get the spins between sets. Towards the end I was starting to get a little dizzy, but I know it would have been much worse had I not had a constant stream of carbs coming into my system. Despite all the heavy lifting. My endurance was still high. I was breathing normally (albeit I was phsyically exhausted,) which to me was a sure sign of Cordygen5 keeping me in the game.
My strength was still there (as apparent by the new PRs) so I'm confident that Cre-02 is helping me out.
All I have left for this evening is dinner and passing the f- out.
I came. I saw. I dominated.
Motivation
Invalid Link Removed
Not mine. I'm gonna sleep so good.
Song of the Day:
Kamelot - March of Mephisto
Invalid Link Removed
I am the urge of the flesh.
Training:
Sheiko Week 9, Day 3
Competition Day!
NEW PRs from Sheiko!!
Lift | Old PR | New PR
Squat: 315 -> 345 (+30lb)
Bench: 250 -> 300 (+50lb)
Deadlift: 340 -> 345 (+5lb)
Narrative:
Today was the day. To find out if I've been wasting these past 9 weeks.
Squats:
I felt strong @ 345. It felt like I could have done more, but I'd already exerted all I could on the 345. 30lbs, yeah!
Bench:
Looks like f*cking noob gains on bench. 50lbs in 9 weeks is insane. This program is no joke. Benching 3x a week high weight/low rep definately produced positive results for me.
Deadlift:
I already knew that DL was a lost cause. I'd been struggling with them all through Sheiko but I was still satisfied with a 5lb increase. I think I'd see more improvement by only DLing once a month and working more on my core/lower back.
Total: 905lb -> 990
I'm so close to 1000lb that I'm f*cking livid. I blame it all on my deads. I missed 355 (what I needed,) but I'll have to settle with being just outside the big boy club for a few months longer. F*ck.
Today I brought 6 packs of smarties (6g dextrose each) with my Xtend and 60g WMS. I was NOT going to get the spins between sets. Towards the end I was starting to get a little dizzy, but I know it would have been much worse had I not had a constant stream of carbs coming into my system. Despite all the heavy lifting. My endurance was still high. I was breathing normally (albeit I was phsyically exhausted,) which to me was a sure sign of Cordygen5 keeping me in the game.
My strength was still there (as apparent by the new PRs) so I'm confident that Cre-02 is helping me out.
All I have left for this evening is dinner and passing the f- out.
I came. I saw. I dominated.
Motivation
Invalid Link Removed
Not mine. I'm gonna sleep so good.
Song of the Day:
Kamelot - March of Mephisto
Invalid Link Removed
I am the urge of the flesh.
Last edited:
GetDatFool
Member
i like the girl pics touch
Delta Force
PES Rep
Looking good Bobby! keep up the good work!
SilentBob187
Well-known member
New Routine!
As the heading for this post suggests, today is day 1 of my recomp routine.
I have a lot of excess that I want gone by summer so I figure I'll get started now before it gets to be June before I start recomping.
The break down is to be as follows:
Monday: Legs
Tuesday: 30min HIIT Cardio
Wednesday: Chest/Tris
Thursday: 30min HIIT Cardio
Friday: Back/Bis
Saturday: Shoulders/Abs
Sunday: 30min HIIT Cardio
Week 1 is 4 set of 5 reps for each exercise. Week 2 is 4x8, and week 3 is 4x10.
The purpose is to gradually increase my endurance after 9 weeks of not needing it. I also hope to retain most if not all of my strength from Sheiko by slowing transitioning in this manner.
The diet is going to be tightened up as well. I'll be eating right around maintenance which is between 2500 and 3400 a day, depending on which calculator I google. Most likely it will be around 2700.
I'll be treating my cardio sessions like weight training sessions nutritionally speaking so that I retain as much of my lean as possible. If I need a day off of lifting it would most likely be one of the cardio days that is cut before I drop a lifting day. What can I say, I hate cardio.
Ultimately you all can expect many more updates than I have been doing with this log. :type:
As the heading for this post suggests, today is day 1 of my recomp routine.
I have a lot of excess that I want gone by summer so I figure I'll get started now before it gets to be June before I start recomping.
The break down is to be as follows:
Monday: Legs
Tuesday: 30min HIIT Cardio
Wednesday: Chest/Tris
Thursday: 30min HIIT Cardio
Friday: Back/Bis
Saturday: Shoulders/Abs
Sunday: 30min HIIT Cardio
Week 1 is 4 set of 5 reps for each exercise. Week 2 is 4x8, and week 3 is 4x10.
The purpose is to gradually increase my endurance after 9 weeks of not needing it. I also hope to retain most if not all of my strength from Sheiko by slowing transitioning in this manner.
The diet is going to be tightened up as well. I'll be eating right around maintenance which is between 2500 and 3400 a day, depending on which calculator I google. Most likely it will be around 2700.
I'll be treating my cardio sessions like weight training sessions nutritionally speaking so that I retain as much of my lean as possible. If I need a day off of lifting it would most likely be one of the cardio days that is cut before I drop a lifting day. What can I say, I hate cardio.
Ultimately you all can expect many more updates than I have been doing with this log. :type:
SilentBob187
Well-known member
Day 16
Squats:
185x5
225x5
225x5
245x5
SLDL:
185x5
225x5
225x5
245x5
Walking Lunges:
70lbx20stepsx4reps
One Legged Calf Raises:
75x10x4 (per leg)
Pullups:
5,5,4,4,4,3,3,2
Narrative:
OWIE!!! Today hurt so good! I felt like I was going to pass out after the walking lunges, then I went and forced myself to do 30 pullups. I should have never agreed to the 100 pullup challenge. That's what I get for missing 4 days of the challenge. It adds up fast. Tomorrow is 9 pullups and after today, it should be easy after 30.
Post workout was carb central. Whole wheat pasta, garlic bread, sauce w/ sausage. It definately does a body good after today's lift. I'm going to pass the f- out as soon as I take a shower.
SilentBob Pre-Recomp Pics:
Today's Viewing Pleasure
Invalid Link Removed
Eve Laurence (do not GIS, NSFW
)
Her eyes are amazing. (yes, I really mean her eyes)
Song of the Day:
Pornosonic - Laying Pipe
Squats:
185x5
225x5
225x5
245x5
SLDL:
185x5
225x5
225x5
245x5
Walking Lunges:
70lbx20stepsx4reps
One Legged Calf Raises:
75x10x4 (per leg)
Pullups:
5,5,4,4,4,3,3,2
Narrative:
OWIE!!! Today hurt so good! I felt like I was going to pass out after the walking lunges, then I went and forced myself to do 30 pullups. I should have never agreed to the 100 pullup challenge. That's what I get for missing 4 days of the challenge. It adds up fast. Tomorrow is 9 pullups and after today, it should be easy after 30.
Post workout was carb central. Whole wheat pasta, garlic bread, sauce w/ sausage. It definately does a body good after today's lift. I'm going to pass the f- out as soon as I take a shower.
SilentBob Pre-Recomp Pics:
Today's Viewing Pleasure
Invalid Link Removed
Eve Laurence (do not GIS, NSFW
)Her eyes are amazing. (yes, I really mean her eyes)
Song of the Day:
Pornosonic - Laying Pipe
Delta Force
PES Rep
Its been a few days since I've stopped by looks like you're doing very good progress Bobby, those walking lunges are a good w/o, good thing you didn't pass out 
keep up the good work and get huge!
keep up the good work and get huge!
SilentBob187
Well-known member
Day 17
Training:
30 minutes HIIT Cardio 2:1 jog:sprint
Pullups:
4,3,2
Narrative:
There is only thing that sucks more than having DOMS from hell after leg day. And that's cardio w/ DOMS from hell after leg day. I've been sore all day. Even the act of sitting down hurts. (no jokes plz.)
Since I'm all caught up with the 100 pullups event only 9 pullups today. Hurt like sh*t after 30 yesterday.
Had some salmon after my lift today. Snacking on some almonds and watching Boondock Saints. It's St. Patty's after all.
Today's Motivation:
Invalid Link Removed
Rocio Guiaro Diaz
Song of the Day:
Mychael Danna - The Blood of Cuchulainn
Training:
30 minutes HIIT Cardio 2:1 jog:sprint
Pullups:
4,3,2
Narrative:
There is only thing that sucks more than having DOMS from hell after leg day. And that's cardio w/ DOMS from hell after leg day. I've been sore all day. Even the act of sitting down hurts. (no jokes plz.)
Since I'm all caught up with the 100 pullups event only 9 pullups today. Hurt like sh*t after 30 yesterday.
Had some salmon after my lift today. Snacking on some almonds and watching Boondock Saints. It's St. Patty's after all.
Today's Motivation:
Invalid Link Removed
Rocio Guiaro Diaz
Song of the Day:
Mychael Danna - The Blood of Cuchulainn
SilentBob187
Well-known member
Day 18
DB Incline Bench:
80x5, 85x5, 90x5, 95x5
DB Incline Flies:
25x5, 35x5, 40x5, 40x5
Decline Bench:
185x5, 225x5, 225x5, 225x5
Cables (Low to High):
15x10, 15x10, 25x5, 30x4
Incline Curls:
25x5, 30x5, 35x5, 40x5
Concentration Hammer Curls:
20x5, 25x5, 30x5, 35x5
Pullups:
4,3,3
Narrative:
Felt good today. Never felt tired or out of breath during the lift. It felt awesome picking up the dumbbells again. The cables that I do aren't really 'cross overs', I start with my arms at my sides, palms forward, and I bring them up and in so that I squeeze my pecs together, palms still facing forward (you're cheating if the palms are facing each other at the end.) I don't know what it's called but it hurts so good.
More Motivational Mammaries for the Masses:
Invalid Link Removed
Danielle Lloyd
Song of the Day:
Motorhead - Born To Raise Hell
Lemmy is God.
DB Incline Bench:
80x5, 85x5, 90x5, 95x5
DB Incline Flies:
25x5, 35x5, 40x5, 40x5
Decline Bench:
185x5, 225x5, 225x5, 225x5
Cables (Low to High):
15x10, 15x10, 25x5, 30x4
Incline Curls:
25x5, 30x5, 35x5, 40x5
Concentration Hammer Curls:
20x5, 25x5, 30x5, 35x5
Pullups:
4,3,3
Narrative:
Felt good today. Never felt tired or out of breath during the lift. It felt awesome picking up the dumbbells again. The cables that I do aren't really 'cross overs', I start with my arms at my sides, palms forward, and I bring them up and in so that I squeeze my pecs together, palms still facing forward (you're cheating if the palms are facing each other at the end.) I don't know what it's called but it hurts so good.
More Motivational Mammaries for the Masses:
Invalid Link Removed
Danielle Lloyd
Song of the Day:
Motorhead - Born To Raise Hell
Lemmy is God.
SilentBob187
Well-known member
Day 19
Training:
30 Minutes HIIT Cardio, 2:1 jog:sprint
Pullups:
6,5
Narrative:
Definately could have gone longer on the cardio today but I don't really like going above 30 minutes. I'd probably have to make my Xtend+WMS drank a little bigger if I were to go too much longer. Currently it's 10g Xtend, 30g WMS, 24oz water. I wasn't breathing heavy doing the cardio. I'll probably move to 1.5:1 sooner than I'd planned to get more intervals in. At this rate with Cordygen5 and Cre-02, I may actually get to 1:1 before I'm through!
I destroyed pullups today. Today was 11. I'm definately getting into the pullup groove. It took a bit after that day of 30 pullups, but I guarantee that on Day 30, the next time I do 30 in one day, I'll be ready for it.
Wonder Twin Powers, Activate!
Invalid Link Removed
Form of Keeley Hazell!
Song of the Day:
Whitfield Crane, Rocky George, Randy Castillio & Mike Inez - Master Of Puppets
Training:
30 Minutes HIIT Cardio, 2:1 jog:sprint
Pullups:
6,5
Narrative:
Definately could have gone longer on the cardio today but I don't really like going above 30 minutes. I'd probably have to make my Xtend+WMS drank a little bigger if I were to go too much longer. Currently it's 10g Xtend, 30g WMS, 24oz water. I wasn't breathing heavy doing the cardio. I'll probably move to 1.5:1 sooner than I'd planned to get more intervals in. At this rate with Cordygen5 and Cre-02, I may actually get to 1:1 before I'm through!
I destroyed pullups today. Today was 11. I'm definately getting into the pullup groove. It took a bit after that day of 30 pullups, but I guarantee that on Day 30, the next time I do 30 in one day, I'll be ready for it.
Wonder Twin Powers, Activate!
Invalid Link Removed
Form of Keeley Hazell!
Song of the Day:
Whitfield Crane, Rocky George, Randy Castillio & Mike Inez - Master Of Puppets
SilentBob187
Well-known member
Day 20
Pullups:
5,5,5,4
DB Low Rows:
75x5, 80x5, 85x5, 90x5
Goodmornings:
75x5, 95x5, 115x5, 135x5
High Rows:
200x5, 240x5, 200x5, 200x5
Weighted Dips:
25x5, 45x5, 70x5, 70x5
Skull Crushers:
50x10, 60x10, 70x6, 70x6
super-setted with
Close Grip Bench:
50x10, 60x10, 70x10, 70x10
Narrative:
Today was day 12 of the pullup contest, but it was back day, so I attempted 4 sets of 5. 19's close enough. Don't argue, my lats are still sore from earlier in the week. I also did weighted dips for the first time today. 70lbs on the last sets, I was feeling pretty awesome after that. Of course those depleted the sh*t out of my triceps and my skull crushers suffered. Shoulders tomorrow, I'm looking forward to Military again after so long.
Green with envy:
Invalid Link Removed
Scarlett Johansson
Song of the Day:
Metallica - Stone Cold Crazy
Pullups:
5,5,5,4
DB Low Rows:
75x5, 80x5, 85x5, 90x5
Goodmornings:
75x5, 95x5, 115x5, 135x5
High Rows:
200x5, 240x5, 200x5, 200x5
Weighted Dips:
25x5, 45x5, 70x5, 70x5
Skull Crushers:
50x10, 60x10, 70x6, 70x6
super-setted with
Close Grip Bench:
50x10, 60x10, 70x10, 70x10
Narrative:
Today was day 12 of the pullup contest, but it was back day, so I attempted 4 sets of 5. 19's close enough. Don't argue, my lats are still sore from earlier in the week. I also did weighted dips for the first time today. 70lbs on the last sets, I was feeling pretty awesome after that. Of course those depleted the sh*t out of my triceps and my skull crushers suffered. Shoulders tomorrow, I'm looking forward to Military again after so long.
Green with envy:
Invalid Link Removed
Scarlett Johansson
Song of the Day:
Metallica - Stone Cold Crazy
Delta Force
PES Rep
your progress is looking good Bobby... keep up the good work... train hard... get big!!!!
SilentBob187
Well-known member
Day 21
Arnold Press:
60x5, 65x5, 70x4, 65x4
DB Lateral Raises:
20x5, 25x5, 30x4, 25x5
DB Rear Delt Raises:
20x5, 25x5, 30x5, 25x5
DB Shoulder Press:
60x5, 65x5, 70x5, 70x5
Face Pulls:
42.5x5, 50x5, 57.5x5, 65x5
Pullups:
4, 5, 4
Narrative:
Arnold Press out the gate SUCKS! I hate those sally bag videos of 'form' and 'technique' about doing an Arnold Press. Those f*ckers are cheating themselves out of some hardcore fiber activation. I treat it as a two part movement. Part one is bringing the DBs from in front of the chest to out at the sides, humerus parallel to the floor. Part two is pressing straight up like a traditional shoulder press. Those people that just twist their arms as they press are missing out. Rant over.
Anyway, nothing like a good depletion lift before the other delt work.
Day 13 of ye olde pullup contest. They were a little tougher today after the 19 yesterday. This is getting interesting.
Yes please:
Invalid Link Removed
Anne Hathaway
Song of the Day:
Jimi Hendrix - Stone Free
I said to myself, what is this log missing? MORE COWBELL! You're welcome.
Arnold Press:
60x5, 65x5, 70x4, 65x4
DB Lateral Raises:
20x5, 25x5, 30x4, 25x5
DB Rear Delt Raises:
20x5, 25x5, 30x5, 25x5
DB Shoulder Press:
60x5, 65x5, 70x5, 70x5
Face Pulls:
42.5x5, 50x5, 57.5x5, 65x5
Pullups:
4, 5, 4
Narrative:
Arnold Press out the gate SUCKS! I hate those sally bag videos of 'form' and 'technique' about doing an Arnold Press. Those f*ckers are cheating themselves out of some hardcore fiber activation. I treat it as a two part movement. Part one is bringing the DBs from in front of the chest to out at the sides, humerus parallel to the floor. Part two is pressing straight up like a traditional shoulder press. Those people that just twist their arms as they press are missing out. Rant over.
Anyway, nothing like a good depletion lift before the other delt work.
Day 13 of ye olde pullup contest. They were a little tougher today after the 19 yesterday. This is getting interesting.
Yes please:
Invalid Link Removed
Anne Hathaway
Song of the Day:
Jimi Hendrix - Stone Free
I said to myself, what is this log missing? MORE COWBELL! You're welcome.
SilentBob187
Well-known member
Day 22
Ab Circuit:
3 sets of 3 different core exercises, 4 reps per exercise
Pullups:
5, 5, 4
30 Minutes HIIT Cardio
Narrative:
Another day in the books.
Simple:
Invalid Link Removed
Susan Ward
Song of the Day:
Edguy - Trinidad
Ab Circuit:
3 sets of 3 different core exercises, 4 reps per exercise
Pullups:
5, 5, 4
30 Minutes HIIT Cardio
Narrative:
Another day in the books.
Simple:
Invalid Link Removed
Susan Ward
Song of the Day:
Edguy - Trinidad
SilentBob187
Well-known member
Day 23
Squats
Leg Extensions
Leg Curls
Walking Lunges
Pullups:
5,5,5
Narrative:
So yeah, wheel of death yesterday f*cking murdered my lower back. I had to go light on Squats and gave up SLDL entirely because I didn't want to make a bad situation worse. I'm going to get a lot of sleep tonight and hopefully heal this back up. Not doing wheel of death for about 4 months, maybe I should have eased into it. The more you know.
Motivation:
Motivation is for continued success, not failure. A$$hole.
Song of the Day:
Dennis Leary - A$$hole
After days like today, I feel like an A$$hole.
Squats
Leg Extensions
Leg Curls
Walking Lunges
Pullups:
5,5,5
Narrative:
So yeah, wheel of death yesterday f*cking murdered my lower back. I had to go light on Squats and gave up SLDL entirely because I didn't want to make a bad situation worse. I'm going to get a lot of sleep tonight and hopefully heal this back up. Not doing wheel of death for about 4 months, maybe I should have eased into it. The more you know.
Motivation:
Motivation is for continued success, not failure. A$$hole.
Song of the Day:
Dennis Leary - A$$hole
After days like today, I feel like an A$$hole.
Delta Force
PES Rep
Looking good Bobby.... keep it up... has your weight fluctuated at all? whats happen to your diet stats? you didn't stop eating, did you? 
SilentBob187
Well-known member
Looking good Bobby.... keep it up... has your weight fluctuated at all? whats happen to your diet stats? you didn't stop eating, did you?
Stepped on the ole scale at 202 this morning. So I'm down 2-3lb from where I started on the recomp. Since the interest is there, I'll fire up the old diet tracker again today.
My back is feeling a little better this morning, but now the DOMS is like 5x worse on my abs. I guess that's what I get for neglecting them for a solid 3 months.
SilentBob187
Well-known member
Day 24
25 Minutes HIIT Cardio
1:1 jog:sprint
Pullups:
6,5,5
Dietary Totals:
2835 calories
183g protein
276g carbs (39g fiber, 86g sugar)
111g fat (43g mono, 29g poly, 24g sat)
Narrative:
Diet's back. Went to the store this morning before work and grabbed a bag of apples, loaf of whole wheat bread, 2lb of natty pb, bag of unsalted sunflower seeds, and a bag of spinach. That'll last me a few days at work.
I shortened the length of the cardio a little bit because I increased the number of sprinting intervals by doing 1:1 instead of 2:1 jog:sprint. Even doing that I was still never out of breath or anything like that. I have to say that Codygen5 is really showing me what it can do with this cardio I've been doing.
Motivation:
Invalid Link Removed
Song of the Day:
Nine Inch Nails - Starf*ckers Inc.
25 Minutes HIIT Cardio
1:1 jog:sprint
Pullups:
6,5,5
Dietary Totals:
2835 calories
183g protein
276g carbs (39g fiber, 86g sugar)
111g fat (43g mono, 29g poly, 24g sat)
Narrative:
Diet's back. Went to the store this morning before work and grabbed a bag of apples, loaf of whole wheat bread, 2lb of natty pb, bag of unsalted sunflower seeds, and a bag of spinach. That'll last me a few days at work.
I shortened the length of the cardio a little bit because I increased the number of sprinting intervals by doing 1:1 instead of 2:1 jog:sprint. Even doing that I was still never out of breath or anything like that. I have to say that Codygen5 is really showing me what it can do with this cardio I've been doing.
Motivation:
Invalid Link Removed
Song of the Day:
Nine Inch Nails - Starf*ckers Inc.
SilentBob187
Well-known member
Day 25
DB Incline Press:
80x8, 85x8, 90x8, 95x8
DB Flies:
20x8, 25x8, 30x8, 35x8
Decline Bench:
135x8, 185x8, 225x5, 185x8
Cable Cross Overs (low to high):
15x8, 20x8, 20x8, 20x8
DB Incline Curls:
25x8, 25x8, 25x8
super-setted with
Concentration Hammer Curls:
25x8, 25x8, 25x8
Pullups:
6,5,4,3
Dietary Totals:
2464 calories
207g protein
202g carbs (38g fiber, 47g sugar)
92g fat (27g poly, 34g mono, 15g sat)
Narrative:
Only had to do 17 pullups, but I did 18 anyway. I was so bushed. I think I may have angered a guy in the gym today because he had some DBs sitting on one bench that he was 'using' while he was doing curls with another set of DBs standing in-between 2 other benches thus single handedly taking up 3 benches. Yeah, winner. Anyway, dude was hispanic and afterwards he and his buddies kept staring at me. I hope there isn't a hit out on me from MS13 or something. That would suck.
Motivation:
Invalid Link Removed
SPAS-12
If anyone knows a guy that knows a guy, I would like one of these for gym defense.
Song of the Day:
Pantera - F*cking Hostile
DB Incline Press:
80x8, 85x8, 90x8, 95x8
DB Flies:
20x8, 25x8, 30x8, 35x8
Decline Bench:
135x8, 185x8, 225x5, 185x8
Cable Cross Overs (low to high):
15x8, 20x8, 20x8, 20x8
DB Incline Curls:
25x8, 25x8, 25x8
super-setted with
Concentration Hammer Curls:
25x8, 25x8, 25x8
Pullups:
6,5,4,3
Dietary Totals:
2464 calories
207g protein
202g carbs (38g fiber, 47g sugar)
92g fat (27g poly, 34g mono, 15g sat)
Narrative:
Only had to do 17 pullups, but I did 18 anyway. I was so bushed. I think I may have angered a guy in the gym today because he had some DBs sitting on one bench that he was 'using' while he was doing curls with another set of DBs standing in-between 2 other benches thus single handedly taking up 3 benches. Yeah, winner. Anyway, dude was hispanic and afterwards he and his buddies kept staring at me. I hope there isn't a hit out on me from MS13 or something. That would suck.
Motivation:
Invalid Link Removed
SPAS-12
If anyone knows a guy that knows a guy, I would like one of these for gym defense.
Song of the Day:
Pantera - F*cking Hostile
Delta Force
PES Rep
looking good Bobby... I like to see your detailed training log, very impressive indeed, how do you track it at the gym?
your diet stats look very good too... good job.
you got your self an extra pullup there
your diet stats look very good too... good job.
you got your self an extra pullup there
SilentBob187
Well-known member
looking good Bobby... I like to see your detailed training log, very impressive indeed, how do you track it at the gym?
your diet stats look very good too... good job.
you got your self an extra pullup there
I don't have this routine printed out just yet so I just go by memory. I usually know what I'm going to go for before I lift so it's easier to remember.
Delta Force
PES Rep
i wish i had a memory like that... i cant remember what i did last hour
hell , sometimes i write things down and still manage to forget them!
hell , sometimes i write things down and still manage to forget them!
Delta Force
PES Rep
i wish i had a memory like that... i cant remember what i did last hour
hell , sometimes i write things down and still manage to forget them!
hell , sometimes i write things down and still manage to forget them!
SilentBob187
Well-known member
Invalid Link Removed
Delta Force
PES Rep
LOL,
strategicmove
Legend
EasyEJL
Never enough
i've got one like this in the closet
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but its not as pretty. 18.5 inch barrel tho
SilentBob187
Well-known member
i've got one like this in the closet
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but its not as pretty. 18.5 inch barrel tho
Very nice.
SilentBob187
Well-known member
Day 27
Pullups:
7,7,5,5,5,5,3
DB Low Row:
60x8, 70x8, 80x8, 90x8
Good Mornings:
95x8, 115x8, 135x8, 155x8
High Row:
180x8, 200x8, 220x8, 200x8
Weighted Dips:
25lbx8, 45lbx8, 70lbx8, 70lbx8
Skull Crushers:
60x8, 70x8, 80x8, 80x8
Close-Grip Bench Press:
95x8, 135x8, 155x8
Dietary Totals:
2707 calories
184g protein
270g carbs (44g fiber, 67g sugar)
99g fat (28g poly, 39g mono, 19g sat)
Narrative:
Killed me some pullups today! Even after all of that I had a kicka$$ back workout. My lower back felt f*cking bullet proof during goodmornings. Felt Gerat! I'm really liking those weighted dips. Intensity is having 70lb hanging between your legs. (Insert joke here. ) Had some london broil this evening. Delicious.
Huzzah!
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Daniella Sarahyba
Song of the Day:
Iron Maiden - Two Minutes To Midnight
Bonus!
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I NEED A NAME! She looks familiar but I can't remember her name.
Pullups:
7,7,5,5,5,5,3
DB Low Row:
60x8, 70x8, 80x8, 90x8
Good Mornings:
95x8, 115x8, 135x8, 155x8
High Row:
180x8, 200x8, 220x8, 200x8
Weighted Dips:
25lbx8, 45lbx8, 70lbx8, 70lbx8
Skull Crushers:
60x8, 70x8, 80x8, 80x8
Close-Grip Bench Press:
95x8, 135x8, 155x8
Dietary Totals:
2707 calories
184g protein
270g carbs (44g fiber, 67g sugar)
99g fat (28g poly, 39g mono, 19g sat)
Narrative:
Killed me some pullups today! Even after all of that I had a kicka$$ back workout. My lower back felt f*cking bullet proof during goodmornings. Felt Gerat! I'm really liking those weighted dips. Intensity is having 70lb hanging between your legs. (Insert joke here.
) Had some london broil this evening. Delicious.Huzzah!
Invalid Link Removed
Daniella Sarahyba
Song of the Day:
Iron Maiden - Two Minutes To Midnight
Bonus!
Invalid Link Removed
I NEED A NAME! She looks familiar but I can't remember her name.
SilentBob187
Well-known member
Update: Aria Giovanni. Do not GIS
SilentBob187
Well-known member
I have to agree, she has some amazing curves on her. How you doing Chuck?
CTDeuce
MST Reppin Hard!
not too bad. Internet is finally up at the house so thats awesome....and I have been doing some landscape work to bring a few bucks in here and there...so no complaints at the moment
. Lovin the supps??Also...did you ever order/get that that Renegade DVD? I meant to ask you sooner and I keep forgetting!
SilentBob187
Well-known member
not too bad. Internet is finally up at the house so thats awesome....and I have been doing some landscape work to bring a few bucks in here and there...so no complaints at the moment
Also...did you ever order/get that that Renegade DVD? I meant to ask you sooner and I keep forgetting!
Strength is def. still high since ceasing CreMono and starting Cre-02. With Cordygen5, I'm never having to catch my breath. My endurance is phenominal. My muscles are tired after training, but I myself and ready for round two. I almost have to force myself to stop. :burnout: