Volcom's Androlean & Androhard Log

I'd still bang her with her head shaved, just to say I did. 2 rubbers tho, cause I bet she's seen more cöck than most urologists
 
We are suppose to hit delts today, but my workout partner was having some issue with his triceps. Me personally, I can inter-change one day for another without pause, however, my workout partner is very scheduled routine oriented, so he still wanted to hit delts, only minus any pressing movements, which is fine, it just ended up being a heavily posterior delt day.

Db Lateral Raises
30lbs Db's x 10 reps
35lbs Db's x 10 reps
40lbs Db's x 8 reps
45lbs Db's x 6 reps
45lbs Db's x 6 reps

Db Front Raises, Neutral Grip - Branch Warren Style
30lbs Db's x 10 reps
35lbs Db's x 10 reps
40lbs Db's x 6 reps
40lbs Db's x 6 reps

Bent Over Db Lateral Raises, Bent over the vertical side of the Preacher Curl
40lbs Db's x 10 reps
45lbs Db's x 10 reps
50lbs Db's x 8 reps
55lbs Db's x 8 reps

One Arm, Posterior Delt Db Row
90lbs Db's x 10 reps, each arm
90lbs Db's x 10 reps, each arm
95lbs Db's x 8 reps, each arm
100lbs Db's x 8 reps, each arm

Face Pulls
100lbs x 15 reps
120lbs x 15 reps
140lbs x 15 reps
160lbs x 12 reps
180lbs x 12 reps

One Arm, Cable Posterior Delt Rows
100lbs x 15 reps, each arm
110lbs x 15 reps, each arm
120lbs x 12 reps, each arm
130lbs x 10 reps, each arm

The best part of my workout was the 20 min run on the treadmill. I really want to re-establish the cardio discipline. My stamina is great, I'm hoping the pictures will show the efforts and the effects of AH/AL by the end of this.
 
For the record, though I am "naturally" a bit stronger then my workout partner, Dusty, my strength superiority is actually at a greater margin then normal at this point, even though he's running H-drol/S-drol. He's also on about a 5000kcal clean bulk diet.
 
VolcomX311 said:
For the record, though I am "naturally" a bit stronger then my workout partner, Dusty, my strength superiority is actually at a greater margin then normal at this point, even though he's running H-drol/S-drol. He's also on about a 5000kcal clean bulk diet.
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Yet, you're cutting?

That is quite interesting.
 
Rodja said:
Yet, you're cutting?

That is quite interesting.
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We use the same weight on almost everything, but he's on average 2-3 reps shy of whatever I'm able to do. It's not a huge, huge margin when we're talking the difference between 10 and 12 reps range, but it's pretty significant when we're talking the heavier 6-8 reps range. We used to be much closer, to the point where he'd be up certain lifts and I'd be up on others, but currently, I'm up on anything and everything we do.
 
VolcomX311 said:
We use the same weight on almost everything, but he's on average 2-3 reps shy of whatever I'm able to do. It's not a huge, huge margin when we're talking the difference between 10 and 12 reps range, but it's pretty significant when we're talking the heavier 6-8 reps range. We used to be much closer, to the point where he'd be up certain lifts and I'd be up on others, but currently, I'm up on anything and everything we do.
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gotta love that feeling!
 
VolcomX311 said:
The ROM for face pulls feel so damn smooth, even at heavier weights, I never feel the need or unintentionally break form with body English and what not.
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I tried doing standing face pulls for the first time ever last week and I just couldn't do it. previously only ever did them seated. When I say I couldn't do it my core + lower body had me flopping forwards as I pulled so not an issue of needing to use body english to pull the weight, but inability to stand still while pulling it. I guess I can try again and find a weight that works, or slide one of the benches over next time
 
EasyEJL said:
I tried doing standing face pulls for the first time ever last week and I just couldn't do it. previously only ever did them seated. When I say I couldn't do it my core + lower body had me flopping forwards as I pulled so not an issue of needing to use body english to pull the weight, but inability to stand still while pulling it. I guess I can try again and find a weight that works, or slide one of the benches over next time
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I get on my knees in a staggered stance, where my front leg is braced against the bottom of the structure, which takes away from the lower back having to do the stabilizing.
 
I tried them again today, just leaned back though. When I had previously done them, I had an inclined bench behind me, so I leaned back and could avoid using body english by always keeping my back in contact with the bench. but your way sounds more sensible.
 
EasyEJL said:
I tried them again today, just leaned back though. When I had previously done them, I had an inclined bench behind me, so I leaned back and could avoid using body english by always keeping my back in contact with the bench. but your way sounds more sensible.
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Give it a shot next time, having the front leg bracing you against the pull works out really well for me.
 
Having you tried seated DB "cleans?" Amazing for the rear delt/mid-trap area and postural health.
 
Rodja said:
Having you tried seated DB "cleans?" Amazing for the rear delt/mid-trap area and postural health.
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Seated Db cleans, interesting. No, I've never even heard of it before, but I'll certainly give it a try next time we do shoulders, or even back this Friday. I just hope my seated Db cleans aren't mistaken for egregiously jerky seated hammer curls, lol.
 
I just YouTubed it and it wasn't quite what I had in mind. I was imagining a full on upward jerk and catching it at the front delts, as oppose to it looking like a lift, as I saw DeFranco performing them.

 
That is nothing like what I thought it would be too. It almost looks more like a rotator exercise. That guys tricep looked strange as well.
 
It's for the rotators, rear delts, and mid-traps. This is a weak area on many people and causes internal rotation of the humerus.
 
30 min jog on the treadmill
20 min on stairclimber

Cardio was great today. I really want to get my cardio in check so I do this stack justice. Diet is still good, I just need to clamp down on the cardio-tip.
 
I call them seated DB muscle snatch, emphasis on not bending the wrists. DeFranco uses the wrong terminology imo, but they are great for pre-hab or even using them as a fundamental exercise.
 
VolcomX311 said:
I just YouTubed it and it wasn't quite what I had in mind. I was imagining a full on upward jerk and catching it at the front delts, as oppose to it looking like a lift, as I saw DeFranco performing them.

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Will def be adding these in my workouts.

VolcomX311 said:


But I take deep issue with yet another bodybuilding video accompanied by CREED.
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Just a nice reminder of what we should aspire to look like.
 
Tomahawk88 said:
Will def be adding these in my workouts.

Just a nice reminder of what we should aspire to look like.
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Same here and yeah, those guys looked great. I wonder what it is that's so intriguing to me about the Golden Years of bodybuilding. That seems to be the era I'm most fascinated with, though I wasn't even a zygote yet.
 
VolcomX311 said:
Wow, 201lbs after tonight's cardio with shorts and a shirt on. I must be dry. This is a first dipping this low.
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Niiice :thumbsup:
 
VolcomX311 said:
Wow, 201lbs after tonight's cardio with shorts and a shirt on. I must be dry. This is a first dipping this low.
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Awesome bro.

And btw, Arnolds era intrigues me the most as well and much prefer that look vs most of todays pro bb'rs.
 
VolcomX311 said:
Same here and yeah, those guys looked great. I wonder what it is that's so intriguing to me about the Golden Years of bodybuilding. That seems to be the era I'm most fascinated with, though I wasn't even a zygote yet.
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Because they actually looked good. Now they are just MASS MONSTERS. I have to respect what they have done, but doesnt mean I have to like it.

VolcomX311 said:
Wow, 201lbs after tonight's cardio with shorts and a shirt on. I must be dry. This is a first dipping this low.
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Nice see you are creeping closer to that goal of 200.

rulk22 said:
Awesome bro.

And btw, Arnolds era intrigues me the most as well and much prefer that look vs most of todays pro bb'rs.
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Got to agree :yup:
 
I love the non-bloaty, non-turtle shell looking abs of the golden era, or just amateurs in general. The bloat abs don't seem so rampid in the amatuers, I mostly see them in the pro's.
 
Rodja said:
What pictures of Zane have you been looking at? He was not a hulking figure, but his aesthetics will never be matched.
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except he was a bit flat look at his chest quite flat.. Yah the most perfect simitry there ever has been but nobody's perfect... overall he's one of my favourites too... More what bodybuilding is all about to me.
 
DreamWeaver said:
except he was a bit flat look at his chest quite flat.. Yah the most perfect simitry there ever has been but nobody's perfect... overall he's one of my favourites too... More what bodybuilding is all about to me.
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I live quasi-near Venice Beach. Muscle Beach is overun with ex hippies and homeless vagabonds, but Gold's still looks great. I visited Gold's once, it was pretty cool, with the exception of the empty spots where Governor Arnold requested to have his old bodybuilding pictures taken down once he was in office. However, my wife takes her 4th graders to Sacramento every year and apparently, he has a ton of his old bodybuilding pictures up in his office.
 
lol I was in Venice Beach once and the muscle beach gym is just a rusted piece of history at this point. but hey for $20 a month you can share the beat up equipment with gay black dudes wearing leopard print speedos.
 
rulk22 said:
Awesome bro.

And btw, Arnolds era intrigues me the most as well and much prefer that look vs most of todays pro bb'rs.
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I don't really read FLEX magazine anymore, but whenever there's a black & white cover, generally a shot of early Arnold, I tend to pick it up just because.

I'm also a big fan of Mike Mentzer. Although I have my reservations about his theories of HIT training, I was really into his style of high intensity for awhile back in the day. He was intellectually passionate about bodybuilding which was cool. I don't think he had access to the same level of understanding of kinesiology that we do today, so I don't co-sign all his theories, but I loved his intellectual passion for it.
 
AntonG42O said:
lol I was in Venice Beach once and the muscle beach gym is just a rusted piece of history at this point. but hey for $20 a month you can share the beat up equipment with gay black dudes wearing leopard print speedos.
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The next coolest thing I did at Venice was eating at the famous Firehouse Grill, where they have a menu specifically built for bodybuilders.

and yeah, Muscle Beach is not exactly the most impressive landmark for bodybuilding anymore.
 
EasyEJL said:
what I liked most about zane was you could believe he was natural, unlike any of todays pros.
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Zane was natuiral for a while then he had to use to win the Olympia, physique was night and day he put on a lot of size but he was still only 200 lbs which was pretty huge for him at the time. He tried to stay natural but if he wanted to win he had to use, I think that's a good as reason as any, I mean he was one of the worlds best and just needed an extra boost to get over the top.
 
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