LayItDown's Thoughts/Journal

[LayItDown]

Aight so i really dont know who all cares about a lil guy like me but ima start this thing anyways. might be epic haa. Right now im 5-10 205 in midst of my first post-contest off season. Ima start postin workouts tomorrow as today was an off day. Goal as of now is to grow and grow! am considering the Ancient City Classic and Gainesville Championships for next year.

A little about myself: Ive grown up in the weight room. I played middle school and High school football. Was good enough to make it to the next level, but injuries kept me from playing. Biggest i got in high school was 260.

Best All-Time lifts:
Squat- 500 for 2 singles
Front Squat- 365x3
Bench- 260
Deadlift- 405x2
PowerClean-285x1
Split Jerk-300x1

I dont lie about lifts cuz i dont think im that strong so no e-stats!

[Shadow]

Welcome. Those are some nice lifts.

[LayItDown]

Today i did 30 minutes of cardio which ive started doind once or twice a week just to keep flushing my body and helping with soreness. usually on my off days as today was an off day from the gym.

Tomorrow Back day!! i strained my lower back bout a month ago and im gonna attempt to deadlift for the first time since then so we'll see what happens. since then ive been doing mainly hammer strength machines and lots of pullups as well as getting some lower back extensions in there

[LayItDown]

Welcome. Those are some nice lifts.

thanks most of those were during my football days. just wish i had that kind of strenght now!

[Northman]

Your legs are a million times better then your upperbody judging by your lifts...so is that your focus?

[LayItDown]

Your legs are a million times better then your upperbody judging by your lifts...so is that your focus?

yeah i got stuck with a long upper body compared to my legs. the good thing is that i have a very big rib cage (which i attribute to being 250+ in high school) which makes things easier

[LayItDown]

oh by the way im 21 years old

[LayItDown]

Today i trained back. only had one solid meal in me cuz of busy schedule but managed a meal replacement then a shake pre-workout. Was cautious because i didnt want to re-aggrivat my lower back.

Wide Grip PullUps: BWx10, BWx8
Wide Grip Chin Ups: BWx6
Close Grip Wide Grip ChinUps: BWx5
Deadlifts: 135x10, 225x10, 275x8, 315x8, 345x5, 365x3 (coulda gone heavier but wanted to wait till next week cuz i didnt wanna tweak my back again)
1-arm Hammer Strenght Rows: 135x10, 160x9, 160x8
T-Bar Rows (always on floor in corner of gym!): 4plates x 10, 4p+quarter x10, Triple Drop(4P+Qx8, 4Px6, 3Px5)
Cable Rows (wide grip): 120x12, 150x10, 150x6
Nautalus Pull-Overs: 130x12, 140x10, 155x6
Back Extensions (i did these as if im hitting a christmas tree pose): BWx12, BWx12, 15lb BBx12

was pretty pumped after these so i decided to stop my lower back there.

Overall great workout. weighed 199 post-work out. took a lil longer than usual cuz i was a little goofy at the gym today lol. Off-Season i like to have fun and joke around. It's a hobby, not my job!

[LayItDown]

Today i had a conversation with a guy about training methods and knowing your body and all that and it got me thinking....

Is there a "correct" way to train? I mean, do we as bodybuilders have any more factual knowledge on training than say basketball players or footbal players or strongmen? How do we criticize other people's training methods when we ourselves get criticized one way or another. I know as bodybuilders a lot of us get into a "habit" or groove and our workouts keep the same flow and pattern. But what about the lady doing curls with 10 lb dumbells for 30 reps? is she getting any benefit to doing this as compared to me using 55's for a set of 8?
I just read an article on t-nation by chris abel about how this olympic sprinter/long distance runner won multliple medals in BOTH types of events! His legs measured over 28". whaat? and guess what his leg training was like? 5 plates leg press for a few hundred reps. 205 squat for a few hundred reps. what im saying is how is this training helping him achieve his leg size while us bodybuilders are "taught" to squat heavy!
I'ma believer in the saying that "your muscles cant tell if you're using 100 or 200 pounds". and this is true because stress is stress. when you're fatigued the 100 pounds feels like 200 pounds.

what im trying to get at is that there is no proper protocol for training, especially if you look at the guys from the 70's and 80's who did volume training for HOURS! ive switched over to a more volume type approach and really go on how my body feels. if i feel good ill go heavy, if i feel tight or a little down or sick ill pump my muscles. I think consistancy in training is the ability to adjust to your body's demands. which means changing your approach to your methods of training.

just some things runnin thru my head ha

[LayItDown]

Today was breast day! i mean chest day. I felt really good going in. Had a training partner today so it made it easier to go heavier. This wat i did:

BB Incline: 3 warm-up sets to get blood flowing. then 165x8, 185x6, 205x6, 205x6, 225x2 3spots, 205x3 2spots.
DB Flat: 75x8, 80x6, 80x8, 85x6 1spot wrists were hurting a lil. think ima try out wrist supports.
Chest Dips: BWx10, 20x6, 20x4, BWx7
Low Incline DB Flyes: 35x12, 45x10, 45x11

Rope-Stick Wrist things supersetted with reverse BB wrist curls behind da back: 10x1/85x16, 12.5x1/95x15, 12.5x1/95x15, 10x1/85x16

Roman Leg Raises: x15, x16 no weight
High Cable Serratus Crunches (wtf?!): 70x16, 80x16, 80x16, 70x16

I was pounded after all this! I was happy that i finally got bak up to 225 on the incline. been a while since i did that. weighed 198 post workout. Overall good workout, not as much volume, decided to just try to get some lifts up.

[Shadow]

Good job reaching your old incline weight. I'm rehabbing my shoulder at the moment, so I know how that feels.

[LayItDown]

thanks! yea shoulder injuries suck. what did u do?

[Shadow]

thanks! yea shoulder injuries suck. what did u do?

Sprained rotator cuff.

[LayItDown]

did 20 min cardio first thing this morning to loosen up my legs and core. just got cold up here in North Florida so my joints are gettin stiff!

[LayItDown]

Sprained rotator cuff.

oo i tore cartilage in mine in high school. i know how that feels

[LayItDown]

oo man! Leg day today!!! most people hate it but i LOVE the pain and intensity of fighting through each set! my lower back is still a little sore from Deads so i think ima lean towards more volume. but if all feels good im still gonna try to beast mode it. i think ima start with centuries. we'll see whose a quitter!

its cold outside so gotta get in a lil early to warm up them joints!

[LayItDown]

yup so we started with Centuries. I do them a little different so we can get multiple sets in instead of one all out set. still fuckin intense. i pr'ed on these. after todays session i can say im pounded. nearly puked which takes a lot for me to do. maybe im pussy. who knows. but this wat went down:

Centuries: (in plates on leg press) 1x10..2x20..3x30..4x12
2x20..3x30..4x20
3x30..4x25
Front Squats: 185x10, 225x6, 275x6, 315x2..225x6 (drop set)
BB Lunges (about a 40 yard straight-away=1): 85x1.5, 85x2 (this where i nearly puked)
1 -leg Standing Hamstring Curls: 30x13, 30x13, 40x8..30x4
1-legged Quad Extensions: 20x12, 25x12, 25x13

now normally if i didnt do centuries i would have done hacks, rdls, lying hams, maybe adductor machine or butt blasters but i was freakin pounded!

overall it was a GREAT workout for the ammount of stuff we did, it felt tough. my lower back was really sore so i didnt do squats and didnt push extra hard on fronts.

[LayItDown]

http://photos-h.ak.fbcdn.net/hphotos-ak-snc1/hs266.snc1/9323_673944807228_18721927_38916733_7718402_n.jpg

http://photos-c.ak.fbcdn.net/hphotos-ak-snc1/hs246.snc1/9323_673944817208_18721927_38916735_7466420_n.jpg
http://photos-a.ak.fbcdn.net/hphotos-ak-snc1/hs246.snc1/9323_673944822198_18721927_38916736_6763374_n.jpg

[Shadow]

yup so we started with Centuries. I do them a little different so we can get multiple sets in instead of one all out set. still fuckin intense. i pr'ed on these. after todays session i can say im pounded. nearly puked which takes a lot for me to do. maybe im pussy. who knows. but this wat went down:

Centuries: (in plates on leg press) 1x10..2x20..3x30..4x12
2x20..3x30..4x20
3x30..4x25
Front Squats: 185x10, 225x6, 275x6, 315x2..225x6 (drop set)
BB Lunges (about a 40 yard straight-away=1): 85x1.5, 85x2 (this where i nearly puked)
1 -leg Standing Hamstring Curls: 30x13, 30x13, 40x8..30x4
1-legged Quad Extensions: 20x12, 25x12, 25x13

now normally if i didnt do centuries i would have done hacks, rdls, lying hams, maybe adductor machine or butt blasters but i was freakin pounded!

overall it was a GREAT workout for the ammount of stuff we did, it felt tough. my lower back was really sore so i didnt do squats and didnt push extra hard on fronts.

Damn, intense leg workout. I do those centuries on my leg day, they're killer.

[LayItDown]

yeah tell me about it! they suck. whats the most youve gotten up to?

[Shadow]

I just got up to 3 x 30 and came down. I should have tried to go for 4, but I wasn't feeling it. I'm going to next time.

[LayItDown]

yeah you will get it man! gotta keep pushin thru these mental barriers

[LayItDown]

Today was Delts. I didnt feel as hype as usual probably because i had a shake instead of a meal pre-workout. but nonetheless i tried to do the dang thang! This wat went down:

Seated DB Press: 70x7 1spot, 75x5 1spot, 65x9 1spot, 70x8
Upright Rows: 95x12, 115x10, 125x10, 135x8 2cheats, 135x8 1cheat, 145x4 2cheats
Unilateral Behind Neck Hammer Mach Press: (each side) 80x10, 90x4 spots, 90x5 1spot
Seated DB Laterals: 30x16, 35x8 2 cheats, 30x12, 30x12
1-arm Cable Front Raises: (overhand grip)25x13, (underhand)30x12, (overhand)40x7
Bent over cable rear laterals: 25x12, 25x10 2cheats
Reverse Pec Deck: 60x15, 60x12 4partials, 60x9 3partials, 50x14

Roman leg raises: BWx15, BWx15, 15x10, 15x5...5 knee raises, 15x12 knees up

I just didnt have as much juice in me. was hard to get a good pump and keep it. i know it was because of the pre-workout meal. but fuck it, i still put in work. abs were sore already so i went light.

[Northman]

Today was Delts. I didnt feel as hype as usual probably because i had a shake instead of a meal pre-workout. but nonetheless i tried to do the dang thang! This wat went down:

Seated DB Press: 70x7 1spot, 75x5 1spot, 65x9 1spot, 70x8
Upright Rows: 95x12, 115x10, 125x10, 135x8 2cheats, 135x8 1cheat, 145x4 2cheats
Unilateral Behind Neck Hammer Mach Press: (each side) 80x10, 90x4 spots, 90x5 1spot
Seated DB Laterals: 30x16, 35x8 2 cheats, 30x12, 30x12
1-arm Cable Front Raises: (overhand grip)25x13, (underhand)30x12, (overhand)40x7
Bent over cable rear laterals: 25x12, 25x10 2cheats
Reverse Pec Deck: 60x15, 60x12 4partials, 60x9 3partials, 50x14

Roman leg raises: BWx15, BWx15, 15x10, 15x5...5 knee raises, 15x12 knees up

I just didnt have as much juice in me. was hard to get a good pump and keep it. i know it was because of the pre-workout meal. but fuck it, i still put in work. abs were sore already so i went light.


Good work, we can't have excellent workouts all the time...

[NTT91]

By any chance is your username in reference to the Ratt song? lol

[LayItDown]

By any chance is your username in reference to the Ratt song? lol

na bra i dun even know who that is. i had it since a long time ago on bb.com so i just kept it

[LayItDown]

Good work, we can't have excellent workouts all the time...

thanks. yeah u just gotta make the best out of it!!

[Shadow]

Today was Delts. I didnt feel as hype as usual probably because i had a shake instead of a meal pre-workout. but nonetheless i tried to do the dang thang! This wat went down:

Seated DB Press: 70x7 1spot, 75x5 1spot, 65x9 1spot, 70x8
Upright Rows: 95x12, 115x10, 125x10, 135x8 2cheats, 135x8 1cheat, 145x4 2cheats
Unilateral Behind Neck Hammer Mach Press: (each side) 80x10, 90x4 spots, 90x5 1spot
Seated DB Laterals: 30x16, 35x8 2 cheats, 30x12, 30x12
1-arm Cable Front Raises: (overhand grip)25x13, (underhand)30x12, (overhand)40x7
Bent over cable rear laterals: 25x12, 25x10 2cheats
Reverse Pec Deck: 60x15, 60x12 4partials, 60x9 3partials, 50x14

Roman leg raises: BWx15, BWx15, 15x10, 15x5...5 knee raises, 15x12 knees up

I just didnt have as much juice in me. was hard to get a good pump and keep it. i know it was because of the pre-workout meal. but fuck it, i still put in work. abs were sore already so i went light.

Even if you weren't feeling it, that's still not a bad workout.

[LayItDown]

thanks man

[LayItDown]

Today was Arm day. I felt pretty good comin in. Think i did real good on my Stats Test so that def helped keep my head up! i switch it up every week with exercises and order. Today i started with Bi's first.

Seated Calf Raises: 50x15, 70x15, 80x12, 90x6..80x6..70x6..50x8, 90x8..70x6..50x10

EZ Bar Curls: 75x10, 85x10, 85x6 2cheats, 75x10, 80x8, 80x7 1cheat
DB Spiders: 25x10, 25x10, 30x8, 30x8
1-arm Overhead DB Extensions: 20x12, 25x12 elbows startin botherin me
DB Skullz: 30x10, 35x8 tendons really hurtin so i had to cut short
Hammer Strength Tricep Dips (plate loaded): 230x12, 230x12, 270x9, 270x8
Incline DB Curls: 25x8, 30x8, 35x8, 35x5
Seated Overhead Cable Extensions: 40x12, 50x12, 60x12, 70x4
Rope Hammer Curls: 90x12, 110x12, 120x10, 100x15(1-count squeeze @top)
Tri-PushDowns (FST-7): 40x12, 50x12, 60x8, 50x10, 50x8, (shoulders started hurtin so i switched to underhand grip) 40x10, 40x12

overall pretty good workout. I didnt get as strong of a pump as usual but i still felt everything. I totally forgot about forearms today which i usually do twice a week. ah its all good. I think im gonna take the next two days off. tomorrow is a scheduled off day. chest would be thursday but i think my body is telling me to slow down. ill come back friday and just go by feel for my back workout. i have some nagging pains i need to let heal up so these next few days off should do the trick!

[Shadow]

Solid training. You take a joint supp? That can help with those little nagging pains.

[LayItDown]

Solid training. You take a joint supp? That can help with those little nagging pains.

yeah 4g glucosamine and 4g msm. i get in A LOT of omegas thru fish and eggs also which helps my joints.

[Shadow]

yeah 4g glucosamine and 4g msm. i get in A LOT of omegas thru fish and eggs also which helps my joints.

Hmm, yeah...then you just need a break then. Nothing wrong with that.

[LayItDown]

taking these past few days off have really helped my body heal up a lil bit. today i messed around and did some pushups and calve raises on my steps cuz i was bored!

[Shadow]

LOL, sitting on your ass is hard when you get used to tearing the gym up every day.

[LayItDown]

heck yeah it is!

[LayItDown]

but today i decided to mess around a lil bit....i did about 6 or 7 sets of pull-ups different grips each time. and 4 sets of 15 on roman leg raises (no weight). i then did 10 minutes of cardio.

[LayItDown]

whooo! glad to be back in the gym! did shoulders today! right shoulder was sore from throwing the football around all day saturday but fuck it, i does what i does baby!

Explosive Rack Cleans(from mid thigh): 115x6, 135x5, 165x5, 135x5
Standing Military Press: 115x10, 155x4 2pushpress, 135x5 3pushpress, 145x6 2pushpress
1-arm Standing DB Press: 40x10, 50x8, 50x8 2partials, 45x10
DB Incline side laterals: 20x10, 15x12, 20x7 3partials,
High Cross Cable rear lat squeeze things: 65x15, 65x15, 65x12 3spots
BB Shrugs w/ crooked bar(1second squeeze): 225x16(back), 275x16(front), 315x16(back), 315x16(front), 365x12(front)
DB Shrugz(2second squeeze): 110x2, 120x12, 120x12 grip slipped @end
AB arc coaster: 20x15, 30x15, 50x15, 50x12
Weighted Crunch: 50x12, 75x12, 85x12, 95x12

i felt hella good especially after taking that time off last week!

[Northman]

Looks good man, don't see many guys doing cleans, interesting.

[LayItDown]

yeah i freakin love doin cleans. just dont do full powercleans no more cuz i tend to go a lil overboard and i dont wanna risk gettin hurt. so i stick with rack cleans and occasionally ill do snatches if i go back to the high school

[LayItDown]

Arm Day today! felt real good today.

CGBP: 115x12, 155x10, 185x7, 185x8, 205x4...135x7
Plate Loaded Dip MAchine: 275x12, 315x10, 315x8, 315x6
BBCurls: 95x8 1cheat, 75x12, 85x10, 95x5 3cheats, (widegrip)75x10
DB Preachers: 25x8, 30x7, 30x6 2spots
DB Hammer Curls: 40x8, 45x8, 50x8
Cable Overhead Tri Presses: 50x12, 60x12, 70x8
Cable Face Curls: 40x10, 50x6
Cable 1-arm tri pulldowns(underhand grip): 30x15, 40x15, 50x10 2partials

Wrist rope things supersetted w/ reverse bb wrist curls: 10x1/85x16, 10x2/85x15, 10x1/95x15

I was spent after this! my arms were pumped. the bb curls killed me, i couldnt barely bring my arms up they were so filled with blood.

[Northman]

Arm Day today! felt real good today.

CGBP: 115x12, 155x10, 185x7, 185x8, 205x4...135x7
Plate Loaded Dip MAchine: 275x12, 315x10, 315x8, 315x6
BBCurls: 95x8 1cheat, 75x12, 85x10, 95x5 3cheats, (widegrip)75x10
DB Preachers: 25x8, 30x7, 30x6 2spots
DB Hammer Curls: 40x8, 45x8, 50x8
Cable Overhead Tri Presses: 50x12, 60x12, 70x8
Cable Face Curls: 40x10, 50x6
Cable 1-arm tri pulldowns(underhand grip): 30x15, 40x15, 50x10 2partials

Wrist rope things supersetted w/ reverse bb wrist curls: 10x1/85x16, 10x2/85x15, 10x1/95x15

I was spent after this! my arms were pumped. the bb curls killed me, i couldnt barely bring my arms up they were so filled with blood.



Looking pretty solid, can I ask you how close your grip on close grip bench press?

[LayItDown]

Looking pretty solid, can I ask you how close your grip on close grip bench press?

umm i put my middle finger or ring finger on the inside part of the rugged part. like my index is on the smooth part. usually for me its a feel. i might go wider depending on if my tris are taking the majroity of the pressure or not. but always inside shoulder-width.

[Shadow]

Arm Day today! felt real good today.

CGBP: 115x12, 155x10, 185x7, 185x8, 205x4...135x7
Plate Loaded Dip MAchine: 275x12, 315x10, 315x8, 315x6
BBCurls: 95x8 1cheat, 75x12, 85x10, 95x5 3cheats, (widegrip)75x10
DB Preachers: 25x8, 30x7, 30x6 2spots
DB Hammer Curls: 40x8, 45x8, 50x8
Cable Overhead Tri Presses: 50x12, 60x12, 70x8
Cable Face Curls: 40x10, 50x6
Cable 1-arm tri pulldowns(underhand grip): 30x15, 40x15, 50x10 2partials

Wrist rope things supersetted w/ reverse bb wrist curls: 10x1/85x16, 10x2/85x15, 10x1/95x15

I was spent after this! my arms were pumped. the bb curls killed me, i couldnt barely bring my arms up they were so filled with blood.

Any particular reason you start with triceps, switch to biceps, and then back to triceps?

[LayItDown]

na just a flow thing i guess. i try to get compounds of both in early on both. plus the pump gets too strong if i keep doing one withouth switching over. sometimes i do one tri exercise one bi exercise, u know. just how im feeling that day.

[Shadow]

Ah ok

[LayItDown]

Wow today was BACK and maan was i pounded after i got done. Lower back was finally feeling good so i ripped the living shit out of it.(na not really but i hit it hard lol)

Wide Grip PullUps: BWx7, BWx5
Wide Grip Underhand PullUps: BWx8, BWx5
Rack Pulls (below knee): (first time doing these since contest prep so i didnt wanna do anything stupid) 275x10, 315x10, 365x10, 365x10
1-Arm DB Rows: 95x10, 105x10, 115x9, 120x10
1-Arm Hammer Strength Rows (wide-grip):(each side) 135x10, 160x10, 160x10 barely got em
WG Lat Pulldowns: 120x12, 140x10, 140x9, 150x7....120x8 2partials
Good Mornings: (first time since highschool) 45x12, 65x13, 85x13, 95x12
Low Cable Pull-Throughs: 60x12, 70x12...hanging knee2chest leg raisesx12, 80x12 " "x8

Standing Cable Side Crunches: really squeezing each rep 60x15, 70x15


I have been focusing a lot on bringing my width out, especially from my front lat spread. so ive been incorporating a lot of wide grip movements. i didnt do my usual T-bar rows for this reason. I switch it up every workout or every other workout. Also when i do these movements i control the weight, stretch at the bottom, and squeeze at the top. So you wont see me pulling huge ammounts of weight like some of these other guys for sheer numbers. if i can pull it....i can control it!overall great workout...minimal interruptions as well!

[Northman]

Wow today was BACK and maan was i pounded after i got done. Lower back was finally feeling good so i ripped the living shit out of it.(na not really but i hit it hard lol)

Wide Grip PullUps: BWx7, BWx5
Wide Grip Underhand PullUps: BWx8, BWx5
Rack Pulls (below knee): (first time doing these since contest prep so i didnt wanna do anything stupid) 275x10, 315x10, 365x10, 365x10
1-Arm DB Rows: 95x10, 105x10, 115x9, 120x10
1-Arm Hammer Strength Rows (wide-grip):(each side) 135x10, 160x10, 160x10 barely got em
WG Lat Pulldowns: 120x12, 140x10, 140x9, 150x7....120x8 2partials
Good Mornings: (first time since highschool) 45x12, 65x13, 85x13, 95x12
Low Cable Pull-Throughs: 60x12, 70x12...hanging knee2chest leg raisesx12, 80x12 " "x8

Standing Cable Side Crunches: really squeezing each rep 60x15, 70x15


I have been focusing a lot on bringing my width out, especially from my front lat spread. so ive been incorporating a lot of wide grip movements. i didnt do my usual T-bar rows for this reason. I switch it up every workout or every other workout. Also when i do these movements i control the weight, stretch at the bottom, and squeeze at the top. So you wont see me pulling huge ammounts of weight like some of these other guys for sheer numbers. if i can pull it....i can control it!overall great workout...minimal interruptions as well!


Looking good man , your getting me excited to hit back which is tomorrow!

[LayItDown]

Looking good man , your getting me excited to hit back which is tomorrow!

oh yeah! do some damage tomorrow bra!

[Shadow]

nice training

[LayItDown]

Today was chest day. My hams are freakin wrecked from rack pulls yesterday! hopefully ill be ready to hit em hard on sunday.

DB Incline Press: 75x8, 85x6 1spot, 85x4 2spots, 80x7 1spot
Dips: BWx10, 25x6, 25x7, 25x5
Hammer Strength Flat Press: (only counting plates) 130x10, 140x10, 180x2 3spots
DB Incline Flyes: 35x10, 45x10, 50x8

Seated Calf Raise: 50x12, 70x12 started crampin in left calf so i stopped

DB wrist ups on preacher bench: 15x15, 15x15, 15x15
Behind da Back Wrist Curls: 95x20, 115x15, 115x15...95x13

Cable Crosses: 35x15

i think it was a straight workout today. short n sweet.

[Northman]

Yep, short and sweet, and to the point.

[LayItDown]

i seen the saddest thing today at school. there was this dead sexy gurl sittin on a bench so i was like ok ima go say wassup. as i got closer she had a cigarette in her hand!!!! dang i felt like that T-Pain song "You've officially been chopped n' screwed!". It's really sad to see such beautiful people doing such horrible things to themselves.

[Northman]

Use the cig as a ice breaker man.

[LayItDown]

Did just Quads today cuz my hams were trashed from Back on thursday. i forgot to bring my handy-dandy notepad so i gotta go off the top of the dome. i dont remember all the sets but i do remember the big ones.

Front Squats: i ended up gettin up to 295x6. next set i did 275x9, then stripped down drop set to 185 and i forgot how many i actually got with that.
Hack Squats: i know i did 2 plates and a quarter for 15. my final set was a strip set so it went 3 plates for 10, 2plates for 12, and 1plate for 15.
1-Legged Leg Press:(low stance to target quads more) 1plate and a quarter for 12, 2 plates for 20.

i was pounded after this. i did more sets than i wrote down i just dont remember what i did tho. overall it was a great workout. i went in with the intention of doing more volume cuz of my hams, but ended up going fairly heavy with fronts.

normally i would have done more but this week im stripping out a few exercises per bodypart to focus more on the basics. so ill prolly do 3 per bodypart this week. maybe 4 i dunno. but i feel as if im doing too much u know? we'll see how this adjustment goes.

[Shadow]

Sometimes less is more. Good weight on the front squats.

[Northman]

You got some good leg genetics man, for sure. These on barbell?

[LayItDown]

Sometimes less is more. Good weight on the front squats.

thanks


You got some good leg genetics man, for sure. These on barbell?

yeah the fronts were on the bar. the weather kinda threw me off cuz it got cold for the first time in a few weeks and it took me longer to warm up my knees.

[LayItDown]

Delts today. kept it short and basic.

i did 3 sets db laterals to get blood flowing side + fronts. i always do rotator cuff work before every upper body workout. helps get fluid in the joints cuz ive done some damage in the past from football.

Seated Military: 135x10, 165x6 1spot (i think i jumped too quick, threw me off a lil bit), 155x6 2spots, 155x8 2partials
Upright Rows: 115x12, 135x10, 155x8 2partials, 165x8...115x10...95x10.(this strip set KILLED my delts!!)
Cross Cable Side Laterals: 65x12, 70x5...65x4 3spots, 65x8 4spots
Cable Rope Face Pulls: (did them above forehead so it ends up like a rear double-bi pose) 60x20, 70x16, 80x20, 90x16

Hanging Knee Ups: BWx10, BWx10, BWx8 2 cheats
Cable Crunches: 70x16, 80x16, 90x16

good workout. totally forgot about traps lol. its all good tho.

[Northman]

Not the traps, ah naoooo!

Good workout man.

[LayItDown]

haha

[LayItDown]

Arms today. was cold outside my elbows were kinda stiff comin in. started with bi's first to get blood in my arms.

BB Curls: 75x12, 95x8 2cheats, 95x10, 105x8, 105x9, 95x9 1cheat
DB Preachers: 30x8, 30x7 1spot, 25x9 1spot
CGBP: 115x10, 145x10, 185x10, 225x6, 225x2 2spots...155x7
Double overhead cable ext: 60x12, 70x7 right elbow started hurtin.
1-arm cable overhead ext: 45x10
Cable Rope Curls: 100x16, 110x10 3cheats, 120x12...110x6 2cheats
Hammer Strength Tri Dips: 275x12, 315x12, 365x7
Reverse BB Wrist Curls: 65x20, 65x20, 75x16, 75x13
DB Hammer Curls: 40x8 tendons started hurtin in elbow

I thought it was a good workout. not as much volume as i wanted but this week im cuttin some short to cvhange things up. just sucks that my elbows always hurtin...i think next week im not gonna do any overhead stuff for tri's.

[Shadow]

You should try elbow wraps for when you do movements that give you issues.

[LayItDown]

You should try elbow wraps for when you do movements that give you issues.

i have these sleeves i slide on. they help a little but i still feel it. i really dont wanna have to depend on wraps and sleeves ya feel me? id rather work around it by doing movements that dont bother it and once it feels better going back into the other ones. i feel once the tendons adapt and strengthen the pain will go away

[Shadow]

Yeah, I had those things too, before I lost them. I've also got the same problem. I've been working around it, but it's just not the same as being able to do the movement. And sometimes if your tendons suck they just suck, lol. You can always leave them off on the lighter weights and then wrap up as you get heavier.

[Northman]

Arms today. was cold outside my elbows were kinda stiff comin in. started with bi's first to get blood in my arms.

BB Curls: 75x12, 95x8 2cheats, 95x10, 105x8, 105x9, 95x9 1cheat
DB Preachers: 30x8, 30x7 1spot, 25x9 1spot
CGBP: 115x10, 145x10, 185x10, 225x6, 225x2 2spots...155x7
Double overhead cable ext: 60x12, 70x7 right elbow started hurtin.
1-arm cable overhead ext: 45x10
Cable Rope Curls: 100x16, 110x10 3cheats, 120x12...110x6 2cheats
Hammer Strength Tri Dips: 275x12, 315x12, 365x7
Reverse BB Wrist Curls: 65x20, 65x20, 75x16, 75x13
DB Hammer Curls: 40x8 tendons started hurtin in elbow

I thought it was a good workout. not as much volume as i wanted but this week im cuttin some short to cvhange things up. just sucks that my elbows always hurtin...i think next week im not gonna do any overhead stuff for tri's.


Your elbow hurts? Maybe get some massage done? Nice lifts either way~

[LayItDown]

Yeah, I had those things too, before I lost them. I've also got the same problem. I've been working around it, but it's just not the same as being able to do the movement. And sometimes if your tendons suck they just suck, lol. You can always leave them off on the lighter weights and then wrap up as you get heavier.

yeah ive thought of doing that. kinda like when i use my belt for heavy deads and squats. ill probably end up doing that


Your elbow hurts? Maybe get some massage done? Nice lifts either way~

i wish i had massage money!! it aint nuthin bra itll go away after a few weeks. it usually flares up a few times a year.

[LayItDown]

Back today. Maan it was hard not doing the ammount of exercises i usually do but dang i was drained after this one. i think ima do what ive done in the past which is rotate volume. few weeks basic movements then a few weeks with a higher capacity workload. of course im still gonna go by feel meaning im not gonna go heavy as fuck just because thats what week it is.

Wide Grip PullUps: BWx7, BWx5, BWx5
Underhand Pullups:(wide grip)BWx4, (medium grip)BWx5
Medium Grip Pullups: BWx4
Snatch-Grip Deadlifts: 135x10,135x10, 225x10, 275x6, 315x4, 315x5, 335x3
Underhand BB Rows: 135x10, 185x10, 225x8, 250x3 (put straps on)x4, 225x7 1cheat, 235x5 1cheat (i REALLY felt these! I think ima do these for a while)
Pullups with Straps: (wide grip)BWx5, (med.grip underhand)BWx5, (widegrip underhand)BWx3
GoodMornings: 85x12, 95x12, 115x10, 135x10
Seated CalfRaise: 50x20, 80x12, 100x12, 90x10 2partials

[LayItDown]

damn didnt mean to put that smiley face in there!

[Northman]

Nice workout, bb rows feel good indeed.

[LayItDown]

Nice workout, bb rows feel good indeed.

yeah i normally do them overhand but decided to switch it up and i felt them A LOT better. maybe cuz im not used to them

[LayItDown]

wow today was long. not as in actually training but waiting. my car was in the shop so i had to wait around for my ride to show up. after my chest workout i just messed around a lil bit.

DB Incline Press: 70x10, 80x6, 80x6, 80x6, 85x6 1spot, 90x3 1spot
Dips: BWx11, 25x7, 35x2...BWx3, 25x4
Hammer Strength Flat Press: 185x10, 205x4 2partials, 205x5 1partial
DB Incline Flyes: 35x13, 40x12, 50x10

this woulda been it but i had time to use up lol

DB Front Raises: 20x10, 30x10, 35x10
Roman Chair Leg Raises: BWx15, 20x10, 20x10
Ab Arc Coaster: 30x12, 40x12, 50x12 last set was HARD
Reverse BB Wrist curls supersetted with rope-stick things: 95x20/10x1, 105x16/15x1, 105x16/15x1

then i did some balance work, talked for a while, flexed a little, talked some more lol
Overall it was a pretty good workout. chest was pumped. still got veins running throughout my upper pecs even tho im big n fat. i think im gonna incorporate more balance work like i did in the past. especially after hearing Mike Camp talk about recovery days. Some of the athletes ive worked with i did recovery days on the field and i know it helps A LOT so ima give it a go in the gym.

[LayItDown]

damn when i was doing leg raises on one of my sets i jumped off and caught my biceps on the handle. my shit is swole as heck right now! dark red too. too lazy to ice. oh well maybe tomorrow

[ANADROLicfreak]

damn when i was doing leg raises on one of my sets i jumped off and caught my biceps on the handle. my shit is swole as heck right now! dark red too. too lazy to ice. oh well maybe tomorrow

come on now.you know your swollen bi was from a site injection gone wrong.lol nice journal.

[buster12]

big legs!

[LayItDown]

come on now.you know your swollen bi was from a site injection gone wrong.lol nice journal.

shhh dont tell no one! ima wear long sleeves for a while haha

[LayItDown]

big legs!

thanks theyre still a work in progress tho

[Shadow]

wow today was long. not as in actually training but waiting. my car was in the shop so i had to wait around for my ride to show up. after my chest workout i just messed around a lil bit.

DB Incline Press: 70x10, 80x6, 80x6, 80x6, 85x6 1spot, 90x3 1spot
Dips: BWx11, 25x7, 35x2...BWx3, 25x4
Hammer Strength Flat Press: 185x10, 205x4 2partials, 205x5 1partial
DB Incline Flyes: 35x13, 40x12, 50x10

this woulda been it but i had time to use up lol

DB Front Raises: 20x10, 30x10, 35x10
Roman Chair Leg Raises: BWx15, 20x10, 20x10
Ab Arc Coaster: 30x12, 40x12, 50x12 last set was HARD
Reverse BB Wrist curls supersetted with rope-stick things: 95x20/10x1, 105x16/15x1, 105x16/15x1

then i did some balance work, talked for a while, flexed a little, talked some more lol
Overall it was a pretty good workout. chest was pumped. still got veins running throughout my upper pecs even tho im big n fat. i think im gonna incorporate more balance work like i did in the past. especially after hearing Mike Camp talk about recovery days. Some of the athletes ive worked with i did recovery days on the field and i know it helps A LOT so ima give it a go in the gym.

LOL, that's probably what I would do if had extra time in the gym. Good training.

[LayItDown]

lol yeah if i hadnt been all caught up in talkin to people i prolly woulda did a bunch of curls, prolly some shrugs, more chest, etc. got my car back today so no more waiting around!

[LayItDown]

Leg day. felt good. was a lil chilly outside so spent prolly 30 or so minutes warming up the joints.

Squats: 275x8, 315x8, 365x5, 385x3...295x8, 405x walk out and 3 knee bends to get a feel for it, 345x5
RDLs: 185x10, 225x10, 225x8
Hacks: 275x12, 315x12, Close Stance 225x12
Unilateral Lying Ham Curls: 25x10, 25x12, 35x4...25x4
Adductor Machine: 70x16, 80x16, 90x16

thought it was good workout. coulda gotten a single with 405 but i dont do singles lol.

[Shadow]

nice work

[LayItDown]

thanks! just got back from CiCi's and i ate 10 slices of pizza, 6 breadsticks, and 6 brownies. i know ima pussy lol

[Northman]

thanks! just got back from CiCi's and i ate 10 slices of pizza, 6 breadsticks, and 6 brownies. i know ima pussy lol


We know, we know...

[LayItDown]

Deltoids today. who the fuck says that? lol. Shoulders today! great workout. threw a lil more volume in there. felt good.

Hammer Strength BTN Presses: 205x10, 225x8, 245x4 3spots, 225x5 3spots
Explosive High Pulls: (no bumpers so couldnt just drop the weight:mad: so couldnt go as heavy) 135x10, 165x5, 165x6, 185x8
DB Shoulder Presses: 65x12, 75x8 2spots, 80x5 3spots, 80x3 2spots
Cross-Cable Side Laterals: 65x15, 70x9 2spots, 70x8 3spots, 55x12 3spots
FAce Pulls: 80x16, 90x16, 100x12
Hanging Knee Ups: x10, x8
DB Shrugz: 100x20, 110x20, 120x20, 120x15
Crunch Machine: 70x15, 90x15, 105x12 (fuck were my abs pumped after this!)

workout went real good. shoulders hurt so i know i did some good damage.

[Shadow]

Good work bro. Careful with that HS BTN press, that thing is part of the reason my shoulders were fucked up before. Especially going heavy on it.

[Northman]

Looking good, I assume your not prioritizing like the heavy compounds if your dedicating a whole day to shoulders? Am I way off base?

[LayItDown]

Good work bro. Careful with that HS BTN press, that thing is part of the reason my shoulders were fucked up before. Especially going heavy on it.

dang that sucks. i guess its all how you feel and do things u know, i mean u can get hurt doing any pressing movement. i always go by feel. cuz im scared to get hurt bra!


Looking good, I assume your not prioritizing like the heavy compounds if your dedicating a whole day to shoulders? Am I way off base?

compounds meaning bench, squat, deads, military press? i dunno exactly what you're asking. I dont focus on numbers for lifts. i mean i incorporate those compounds into my workouts. i do shoulders alone because they have always been lagging compared to my upper body. i might combine it with chest down the line.

[Shadow]

Do you get somebody to give you a lift-off on it? Cuz I think right at that moment is where it causes the most damage.

[Northman]

dang that sucks. i guess its all how you feel and do things u know, i mean u can get hurt doing any pressing movement. i always go by feel. cuz im scared to get hurt bra!



compounds meaning bench, squat, deads, military press? i dunno exactly what you're asking. I dont focus on numbers for lifts. i mean i incorporate those compounds into my workouts. i do shoulders alone because they have always been lagging compared to my upper body. i might combine it with chest down the line.


Gotcha.

[LayItDown]

Do you get somebody to give you a lift-off on it? Cuz I think right at that moment is where it causes the most damage.

yeah for my heavy sets i def. do. it does feel akward coming out of the hole.

[LayItDown]

Arms today. No elbow pain!!! woohoo! but i did tweak my glute rolling out of bed on sunday. that shit still hurts. i kept getting sharp pains when i was doing anything standing. oh well i guess no deads thursday.

Standing Calf Raises: 80x18, 100x12, 100x11 1partial, 100x10...80x4, 80x12
Warm Up elbow with light tri pushdowns.
CGBP: 135x10, 175x10, 185x10, 215x5 2spots, 215x4 2spots
EZ-Curls: 65x15, 85x10, 85x9 1cheat, 90x7 1cheat, 90x5 2cheats, 90x7 3cheats
Lying 1arm Cross-Chest DB ext:20x12, 30x8, 30x12
1-arm Underhand Cable ext:45x12, 55x8 2partials, 50x12, 50x12(used some momentum last set, shit was tough lol)
DB Curls: 45x10, 55x5 1partial, 50x5 1partial
DB Hammer Curls(comin across chest) : 55x8, 60x7
HS Tri Dips: 275x13, 315x12, 345x8

Great workout. arms were pumped. like i said no elbow pain so i focused a little more on triceps. I am getting bigger.

[Shadow]

Bigger is better.

[buster12]

good stuf bro

[LayItDown]

thanks and yeah im only 203 but if ppl say im gettin bigger than i guess i am

[Northman]

Arms today. No elbow pain!!! woohoo! but i did tweak my glute rolling out of bed on sunday. that shit still hurts. i kept getting sharp pains when i was doing anything standing. oh well i guess no deads thursday.

Standing Calf Raises: 80x18, 100x12, 100x11 1partial, 100x10...80x4, 80x12
Warm Up elbow with light tri pushdowns.
CGBP: 135x10, 175x10, 185x10, 215x5 2spots, 215x4 2spots
EZ-Curls: 65x15, 85x10, 85x9 1cheat, 90x7 1cheat, 90x5 2cheats, 90x7 3cheats
Lying 1arm Cross-Chest DB ext:20x12, 30x8, 30x12
1-arm Underhand Cable ext:45x12, 55x8 2partials, 50x12, 50x12(used some momentum last set, shit was tough lol)
DB Curls: 45x10, 55x5 1partial, 50x5 1partial
DB Hammer Curls(comin across chest) : 55x8, 60x7
HS Tri Dips: 275x13, 315x12, 345x8

Great workout. arms were pumped. like i said no elbow pain so i focused a little more on triceps. I am getting bigger.


You know one thing that really helped my arms were spider curls and overhead 1 arm cable extensions for the long head of the tricep.

Awesome workout bro.

[LayItDown]

yeah i loved doing spider curls too! its just that all the benches are too tall. and i jus dont feel it the same doing it backwards on the preacher bench

[ANADROLicfreak]

good arm training bud.

[LayItDown]

thanks

[LayItDown]

right glute was still bothering me today cuz of the cold weather, so no deads today. I pr'd in Smith MAchine BB Rows by a longshot. wow i was surprized how much i worked up to. the way i do rows is i get a deep stretch at the bottom and explode up. i hold it at the top for a 1count. as the weight gets heavy i get a little more upright (no shrug-style lol) but still stretch and hold it at the top.

WideGrip PullUps: BWx7, BWx5
Med. Grip PullUps: BWx5, BWx6
Underhand PullUps: (med.grip)BWx7, (widegrip)BWx4, (closegrip)BWx4
Smith Machine BB Rows: 135x10, 185x12, 225x10, 255x6, (straps from here on out) 255x8, 275x9, 295x8...225x6+2, 315x5
DB Rows: 95x8, 105x8, 120x8, 120x10 (DB's go up to 120)
Lat PullDown: (widegrip thing w/ hands facing each other) 120x12, 140x12, 160x8, 160x6 2partials
Nautilus PullOver Machine: 125x12, 145x12, 155x8 1partial
GoodMornings: 85x10, 115x10, 135x10, 155x10

I stretched A LOT during my workout. didnt flex tho. It was awsome finally getting 3 plates on rows, even if it was on a smith machine.

[Northman]

Definitely stronger in the pulling, then pushing. Sweet row power.

[LayItDown]

i got long ass arms bra!

[LayItDown]

did some abs and balance work today

[LayItDown]

Chest today.

DB Incline Press: 70x10, 80x8, 90x6, 95x3 2spots, 90x6 1partial
Dips: BWx10, 25x8, 35x6, 45x5...BWx3
DB Flat Press: 75x10, 85x7 1spot, 95x4 1spot
DB Front Raises: 25x9, 35x10, 40x10, 40x10

Great Workout. chest was pumped. posed for 15 or so minutes afterwards.

[LayItDown]

Legs today. went in feeling pretty good. did centuries first to see how my glute was feeling. I focused a lil more on hams this workout.

Centuries: 1x10, 2x20, 3x30
2x20, 3x30
3x30, 4x10
Squats: 225x10, 275x3 (felt something wrong under my right knee so i didnt finish)...225x3
RDL: 155x10, 185x10, 225x10, 245x10
Unliateral Lying HamCurls: 25x12, 30x7 1partial, 25x10
Hack Squats: 225x8, 315x8, 365x8
Standing Ham Curls: 30x10, 40x8 2partials, 30x8
Adductor Machine: 70x20

Overall Felt good. still cold outside so i dont feel as comfortable going extremely heavy.

[Northman]

What are centuries?

[Shadow]

Legs today. went in feeling pretty good. did centuries first to see how my glute was feeling. I focused a lil more on hams this workout.

Centuries: 1x10, 2x20, 3x30
2x20, 3x30
3x30, 4x10
Squats: 225x10, 275x3 (felt something wrong under my right knee so i didnt finish)...225x3
RDL: 155x10, 185x10, 225x10, 245x10
Unliateral Lying HamCurls: 25x12, 30x7 1partial, 25x10
Hack Squats: 225x8, 315x8, 365x8
Standing Ham Curls: 30x10, 40x8 2partials, 30x8
Adductor Machine: 70x20

Overall Felt good. still cold outside so i dont feel as comfortable going extremely heavy.

Nice work.

[Shadow]

What are centuries?

Leg press. Start at one plate per side for ten, two per side for twenty, three for thirty...as high as you can do. Then come back down. Fucking painful. I've been talking about them in my journal and Strikerr did them the other day. I think he called them "ladders". Bunch of different names I guess.

[LayItDown]

Leg press. Start at one plate per side for ten, two per side for twenty, three for thirty...as high as you can do. Then come back down. Fucking painful. I've been talking about them in my journal and Strikerr did them the other day. I think he called them "ladders". Bunch of different names I guess.

shit i just go up, i dont come back down! maybe thats what i need to have Fankhouser-like legs lol

[LayItDown]

Nice work.

thanks yeah i really wasnt feeling it today, i dunno y

[Shadow]

shit i just go up, i dont come back down! maybe thats what i need to have Fankhouser-like legs lol

Ohhhhhh! Yeah, you've gotta come back down. That's hellish part.

[LayItDown]

fuuuck ok ill keep that in mind next time i do em

[Shadow]

Be prepared to hurt, lol.

[LayItDown]

Great Shoulder workout today. felt great.

Seat BB Military Press: 165x6, 185x4 2spots, 185x4 2 spots, 205x1 4partials...135x4
1-arm Standing DB Press: 50x10, 60x10, 65x6 1partial, 55x10
Upright Rows: 135x10, 165x10, 185x4 1cheat, 165x9...145x6...135x5
Crooked 1-arm db laterals: 30x10, 35x10, 45x10, 45x10
Hammer Strength Shrugs: 315x16, 405x16, 495x16, 495x12...405x7
Standing Calf Raises: 100x12, 120x12, 140x10, 140x8 2partials, 120x8

workout was great until i walked out the gym. flat tire. then bullshit with lug nuts so pretty much no car until tomorrow. oh well atleast i had a good workout haa

[LayItDown]

Did arms yesterday. was too busy to put it up but here it is

Smith Machine CGBP: 135x12, 185x10, 205x10, 225x10, 250x4 1spot, 245x5 1spot
DB Skullz: 35x8, 40x4 1partial, 30x6 1partial
BB Curls: 95x8, 105x6 1partial 1cheat, 105x6 2cheats, 110x7...95x3 1cheat
DB Curls: 45x8, 50x6, 45x8
Hammer Str. Tri Dips: 275x12, 315x9 1partial, 315x10, 365x5 2 partials
1-arm DB Preachers: 30x12, 35x6, 30x6
1-arm lying cross chest db ext: 30x10, 35x7
Rope Hammer Curls: 100x15, 120x10, 120x10, 120x11
Roman Chair leg raises: BXx15, 20x12, 20x10

did a lot but felt good. today is a rest up day before i demolish my back tomorrow!

[Shadow]

Nice work. Your arms seem to be pretty strong, especially your triceps. Are they a good bodypart for you?

[LayItDown]

Nice work. Your arms seem to be pretty strong, especially your triceps. Are they a good bodypart for you?

yeah tris have always been good for me. its just bi's ive really been trying to bring up. it sucks having long arms but just means everything has to be that much bigger.

[Gerb]

you got some good training in here man, keep it up.

[LayItDown]

Back today. was on the clock today cuz i had to be somewhere afterwards but i still did a good job gettin it in!

Wide Grip PullUps: BWx8, BWx5
Underhand WideGrip PullUps: BWx6, BWx5
Deadlifts: 275x6, 315x6, 345x6, 365x4, 385x3, 405x1
T-Bar Rows: 4plates x10, 5plates x8, 5plates x8 2partials, 5plates x10
Lat Pulldowns: (underhand widegrip)120x15, (widegrip)150x8, (underhand widegrip) 140x10, (widegrip)130x12 3partials

finally pulled 4 plates again. felt good. was going for a double but started hitching on the second rep so i dropped it. was pretty drained after this one.

[LayItDown]

you got some good training in here man, keep it up.

thanks bra i appreciate it

[Shadow]

Back today. was on the clock today cuz i had to be somewhere afterwards but i still did a good job gettin it in!

Wide Grip PullUps: BWx8, BWx5
Underhand WideGrip PullUps: BWx6, BWx5
Deadlifts: 275x6, 315x6, 345x6, 365x4, 385x3, 405x1
T-Bar Rows: 4plates x10, 5plates x8, 5plates x8 2partials, 5plates x10
Lat Pulldowns: (underhand widegrip)120x15, (widegrip)150x8, (underhand widegrip) 140x10, (widegrip)130x12 3partials

finally pulled 4 plates again. felt good. was going for a double but started hitching on the second rep so i dropped it. was pretty drained after this one.

Damn, nice back work.

[Northman]

Great training bro, I'm still following.

[LayItDown]

Damn, nice back work.
thanks! it felt good!


Great training bro, I'm still following.
thanks bra

[LayItDown]

today was chest.

Seated Calf Raises: 50x15, 70x15, 90x15, 110x10..5, 90x15
BB Incline Press: 185x8, 205x5 1spot, 225x3 1spot, 225x2 1spot
DB Flat Press: 75x8, 80x5
Hammer Flat Press Machine: 160x10, 180x5 1partial
Cable Incline Flyes: 30x12, 40x11, 40x10
Forearm work

felt good.

[LayItDown]

wow. weights are movin up! so is the pain :hypno:! felt strong today going in. maybe cuz i had pancakes before i went in.

Squats: 275x8, 315x8, 365x6, 405x5, 415x2, 365x6...275x8
Hacks: 315x15, 365x12, 405x10
Unilateral 1-leg Leg Curls: 25x15, 30x7..5, 25x10
BB Lunges: 65x2 straights, 75x2 straights
RDL's: 135x12, 185x10, 225x12, 255x10, 275x6
1-leg LegPress: 225x12, 275x12

I can tell you that my Hammies were very pumped. i felt real good today so i was able to push a lil harder. worked solo but had my boy spot me. bout to hit up CiCi's cuz the fam wants pizza. just gotta make sure i drink LOTs of water so i dont cramp up from all the sodium!

[Northman]

Good legs day man.

[LayItDown]

thanks. nice avi lol

[LayItDown]

was supposed to do delts today but they felt a little off so i hit arms

CGBP: 185x10, 205x8, 225x3 4spots, 225x5 2spots, 185x9...135x4 2spots
EZ Curls: 65x12, 85x10, 95x7 2cheats, 95x7 2cheats, 85x8 1cheat
Tri Dip Machine: 315x15, 365x8 1partial, 365x7, 315x10 2spots
Cross Body DB ext: 30x9, 30x10
DB Curls: 50x8, 55x6 1partial
DB Cross Hammer Curls: 60x8, 65x7 1partial
Underhand cable 1-arm ext: 60x15, 60x12, 60x9 3spots
WideGrip Cable Curls: 100x15, 120x12, 110x14 2cheats

[Northman]

Good training, all though your biceps appear to behind your triceps?

[LayItDown]

yeah bi's are but at this point both are not very big. ive never been the one to go very heavy with biceps. both have grown some these past few months so im pretty happy with that!

[LayItDown]

Shoulders today. still felt a little off but went along with it anyways.

Seat BB Military Press: 165x8, 185x2 4spots, 165x3 2spots, 165x7 1partial...135x5 1partial
1-arm Standing DB Press: 55x10, 60x8, 65x7 1partial, 60x7 1partial
Explosive Upright Rows: 135x12, 155x8, 185x5 3cheats, 165x6 2cheats
Seated DB Side Laterals: 30x12, 40x8 2partials, 40x8 2partials, 40x10 2partials, 30x14 2partials...(rest pause)2 1partial
Cross Cable Rear Delts: 65x16, 80x20, 95x20, 110x14
Hammer Machine Shrugs: 3plates x20, 4plates x20, 5plates x16, 5plates x12...4plates x6

took my time today. i have fun lol. even tho i wasnt able to go as heavy as i would have liked, i still had a great workout. havent been doing my abs as much as i would like to so tomorrow instead of an off day im gonna do a little bit of abs and calves.

[LayItDown]

did some abs and calves today. maan im gonna go a little overboard this week with the sweets lol

[Northman]

did some abs and calves today. maan im gonna go a little overboard this week with the sweets lol


Shit, I am right now.

[LayItDown]

Shit, I am right now.

:yep:

[LayItDown]

Did back today before i went on a thanksgiving rampage haa! lower back was still sore from last week so i had to battle not hurting it further.

WideGrip PullUps: BWx7 1partial, BWx6
Underhand WG Pullups: BWx7
MedGrip Underhand WG PullUps: BWx6 1partial
Underhand BB Rows: 135x12, 185x10 (bi's were still sore so switched it after this set)
BB Rows: 225x8, 255x8, 275x6 2cheats...225x5 1partial, 275x 6, 225x10
1-arm DB Rows: 100x10, 110x10, 120x10
Ham Strength Unilateral Front PullDowns: (each side) 2plates x12, 2plates x6 1partial, 1plate1quarter x10
WideGrip Lat PullDowns: 110x12, 120x10, 130x8 2partials, 130x10 2partials

i felt good. i tell you if my back doesnt grow from the influx of calories ive downed so far and am gonna down through the night i dont know what will!! Ive prolly eaten enough cheesecake to feed a family of 6!:yep:

[Northman]

Cheescake for the win baby.

[LayItDown]

Cheescake for the win baby.

oh yeah!!:yep:

[LayItDown]

Did chest friday but was too lazy to come on here and post it up!

DB Incline Press: 70x10, 80x10, 90x5 1spot, 90x5 1spot
DB Flat Press: 75x10, 85x7 1spot, 85x5 2spots
Dips: BWx10, 25x6, 35x5 1partial, 35x5 1partial
Cable Incline Flyes: 40x12, 50x10
Cable Most Musculars: 35x12
Forarm Work

was pumped. i think cuz of all the junk i ate the night before.

[LayItDown]

Legs today.

Squats: 315x8, 365x6, 405x6, 405x4 (started leaning forward on last rep), 365x8, 365x4(wasnt feeling it)
Hacks: 3plates x15, 4plates x8, 4plates x5...3plates x5
Unilateral Lying Ham Curls: 20x15, 25x12, 25x10, 25x10L 8R
1-leg LegPress: (total) 4plates x12, 4plates2quarters x15, 4plates2quarters x20
Standing Ham Curls: 30x12, 40x10, 40x8 2partials, 30x10
Adductor Machine: 70x20, 85x20, 100x15
Abductor Machine: 60x16, 80x16

Felt great coming in. had a few twinges in both my glutes and right knee so i kinda played it by feel. everything got better as the workout went on. i really wanted to do some walking lunges but didnt wanna pull my glute or nothin.

[Shadow]

Brutal leg work, bro, regardless of the glutes.

[LayItDown]

thanks bra. lol doesnt that sound kinda gay me complaining about my glutes?! haha

[LayItDown]

Shoulders today. Awsome workout. nice and vascular by the end too.

DB Seated Press: 70x10, 80x6 3spots, 85x2 4spots, 80x5 2spots
1-arm Standing DB Press: 60x R10L8, 60xL10R8
Explosive Hang-High Pulls: 135x8, 155x8, 175x8, 185x8, 225x3 2partials(straps were fuckin me up on last set!, no bumpers so cant just drop and re-set)
Crooked Side Laterals: 30x12, 40x15, 50x10
Smith Machine Shrugs: 365x20, 405x20, 455x16
3-drop DB Side Laterals: 40x12...30x12...20x20, 40x8...30x6...15x20, 30x15...20x15...10x20, 35x10...25x15...15x15
Seated Calf Raises: 5sets (moved fast so didnt write down the weights)

The triple drop sets fuckin annihilated my delts! didnt do rear delts today, ill get enough work from back this week.

[Shadow]

Damn that's a lot for shoulders, lol. I'd be pumped and vascular as hell too!

[LayItDown]

yeah decided id fuck em up a lil today lol. i think ima start keeping the volume up for delts

[vboissiere]

When do you next plan to be on stage? Impressive training by the way?

[Northman]

That shoulder workout looks painful.

[LayItDown]

When do you next plan to be on stage? Impressive training by the way?

summer/fall. depends. im gonna do the Gainesville again next yr. depends on how far out the ancient city classic falls.


That shoulder workout looks painful.

yeah it was. especially at the end.

[LayItDown]

Tuesday i did Arms. Wasnt at my regular gym so i didnt have the usual equipment. still got it done tho.

Smith CGBP: 155x15, 185x12, 205x9, 205x6 1partial, 185x10, 185x15
EZ-Curls: 65x15, 85x12, 95x7 2cheats, 95x4 1partial 3cheats
1-arm overhead db ext: 25x15, 30x10
Tri-Pushdowns: 50x15, 65x12, 75x8 1partial
DB Curls: 40x10, 50x7, 50x6 1partial
DB Hammers: 60x7, 65x7
INC DB Curls: 25x10, 30x10
1-arm tri underhand cable ext: 40x15, 35x7 3spots, 30x10

[LayItDown]

Thursday was back day!

WG PullUps: BWx8, BWx8
WG Underhand Pullups: BWx4, BWx5
MG PullUps: BWx4
BB Rows: 185x10, 225x8, 245x8 (started swinging), 225x10, 275x4 3partials, 275x8, 225x12
DB Rows: 105x10, 115x10, 120x10, 120x12
Lat Pulldowns: 110x15, 130x10 2partials, 150x6 2spots, 150x7 2spots
Seated Cable Rows(widegrip) : 100x15, 130x12, 150x10 2cheats, 160x10
GoodMornings: 135x15, 165x12, 185x10
Standing Calf Raises: 100x16, 120x15, 140x12, 140x10, 140x9

felt real good. wasnt able to dead cuz my knee was a lil stiff. hopefully next week i can do them.

[LayItDown]

Chest today.

BB Incline: 185x8, 225x4 1spot, 225x3 2spots, 225x2 1spot...135x98 1spot, 185x5 2spots
Dips: BWx10, 25x4, BWx7 1partial, BWx7 1partial
Hammer Str. Flat Press: (each side) 2plates x4 2partials, 1P1Q x8 2partials, 1P1Q x9 2partials
DB Flyes: 35x12, 45x12, 50x10 felt something twinge in my right shoulder/pec area so i stopped. nothing bad just didnt wanna make it worse
Abs/Forarms: didnt feel like writing all this stuff down

overall felt good.

[Shadow]

Solid!

[Northman]

Pretty solid, but why you switch to dips after bench?

[LayItDown]

dang it deleted my post! but i said i did dips after bench cuz i was too lazy to walk to the dumbell rack and do flat presses after incline. and the dip bar was right infront of the incline bench. plus i think once my upper body muscles are warmed up i can really focus on the stretch and squeeze of dips on my chest.

[LayItDown]

legs today. knee was still hurtin so i really made sure i warmed it up and started with leg press instead of squats.

Centuries: 1x10...2x20...3x30...4x10
2x20...3x30...4x20
3x30...4x20...3x15
Squats: 225x10, 275x8, 315x1(knee)...225x10, 275x8
Unilateral Lying LegCurls: 25x16, 35x7...5, 25x12...6
RDLs: 135x12, 225x12, 255x8, 225x10
Extensions: 50x12, 70x15, 90x16
Standing Ham Curls: 30x12

i think my knee is feeling a little better now and hopefully next week i should be good to go. great workout.

[Northman]

Looking like some solid sweep.

[LayItDown]

shoulders today.

Push Presses: 135x10, 185x8, 225x5, 225x5 (ima get some wrist supports cuz that shit hurts my wrists...couldnt go any higher in weight)
DB Seated Press: 70x10, 80x2 2spots
Upright Rows: 135x12, 165x8, 165x8, 185x5 1cheat
Cable Cross Side Lats: 80x11 2spots, 80x6 3spots, 65x11 4spots
DB Front Raises: 30x10, 35x10, 40x8
Seated Calf Raises: 5 or 6 sets...i didnt write it down

felt good today. kept volume lower than usual. been a while since i did the push presses so that really took a lot out of me.

[LayItDown]

Tuesday did arms.

CGBP: 165x10, 185x10, 225x4 2spots, 205x6 1spot, 205x5 2spots, 135x17 1spot
BB Curls: 75x10, 95x10, 105x5 2cheats, 95x10, 105x5 2cheats, 95x6 2cheats
1-arm overhead db tri-ext: 30x12, 35x12, 40x12, 40x12
DB Preachers: 30x12, 35x6 2spots, 30x8
Hammer Tri Dip Machine: 275x12, 315x12, 365x6 2partials
Cable Curls/1-arm underhand tricep cable ext: 100x20/35x15, 120x15/45x15, 140x12/30x13, 140x10/60x10

great workout. had to move quick cuz i had to be somewhere. massive pumps on the BB Curls.

[LayItDown]

Back day! put deads in last and i loved it. i think ima save em for last for a while.

WG Pullups: BWx7 1p, BWx4 1p, BWx4
Underhand WGPullups: BWx5, BWx4 1p
Lat PullDowns(wide grip) : 120x12, 140x8 2p, 140x8, 140x8 2p
V-Bar Rows: 3Plates x12, 4plates x10, 5plates x10, 6plates x8, 6plates x8, 6plates x5
BB Rows(underhand) : 225x8, 225x8
BB Rows(overhand) : 245x8, 275x6 1p, 295x5...225x8
Hammer Str. PullDowns: 2plates x8 1p, 2plates x7 1p
Nautalus PullOver: 125x12, 150x10, 150x8 1p,
Snatch-Grip Deads: 225x8, 275x6, 275x8, 315x5
Standing Calves: 6 sets of 12-15

took my time today. was a good workout even tho i wasnt really feeling it.

[rw0885]

thats a damn nice looking back workout. and concidering that you did all those sets before the rows and deads makes it that much more impressive.

[LayItDown]

thats a damn nice looking back workout. and concidering that you did all those sets before the rows and deads makes it that much more impressive.

thank you man, i appreciate it! yeah i wanted to do rows after pullups but someone was using the rack i like to use so i decided to do the corner rows instead.

[rw0885]

thank you man, i appreciate it! yeah i wanted to do rows after pullups but someone was using the rack i like to use so i decided to do the corner rows instead.

i know what you mean...i wanted to do partial deads on my last back day but some ass bag was trying to dead lift 405 and looked like he couldnt dead lift 135.

[LayItDown]

lol i just dont even bother anymore. ill ask if theyre almost done, if not ill do something else.

[Northman]

Back day! put deads in last and i loved it. i think ima save em for last for a while.

WG Pullups: BWx7 1p, BWx4 1p, BWx4
Underhand WGPullups: BWx5, BWx4 1p
Lat PullDowns(wide grip) : 120x12, 140x8 2p, 140x8, 140x8 2p
V-Bar Rows: 3Plates x12, 4plates x10, 5plates x10, 6plates x8, 6plates x8, 6plates x5
BB Rows(underhand) : 225x8, 225x8
BB Rows(overhand) : 245x8, 275x6 1p, 295x5...225x8
Hammer Str. PullDowns: 2plates x8 1p, 2plates x7 1p
Nautalus PullOver: 125x12, 150x10, 150x8 1p,
Snatch-Grip Deads: 225x8, 275x6, 275x8, 315x5
Standing Calves: 6 sets of 12-15

took my time today. was a good workout even tho i wasnt really feeling it.


Looking strong man?

[LayItDown]

thanks! yeah the weights are goin up!

[LayItDown]

dang im up here in Tally freezing my ass off! i did chest tonight and decided to play it by feel and not go to crazy. my notepad is in the car and im too much of a pussy to go outside and get it so ill have to post my workout tomorrow. Trained at this real real nice gym i forgot the new name but the old name was 'Legends Gym". 20$ a fuckin month for tons of nice hardcore equipment!!! dang i wish they had this gym back home! But i had a great workout for what it was worth. didnt have much time to do anything but chest as the place was closing for the night.

[LayItDown]

This is the chest workout from friday night.

BB Incline: 185x8, 185x6 1spot, 205x5 1spot, 205x5 2spots, 185x6 2spots
DB Flat: 75x7 1partial, 70x6
Fly Machine: 70x15, 90x13 1partial
Cable MostMusculars: 40x12, 50x12, 60x15

I was on the clock cuz they were closing so i did what i could/felt at that time. had a good pump and workout. and dang that gym was HUGE!

[LayItDown]

Legs today.

Squats: 275x8, 315x8, 365x8, 405x4 (had a bad spotter so didnt wanna push further), 365x6,
Front Squats: 225x6, 275x5, 275x5
BB Lunges: 75x2, 85x2, 85x2
Uni Lying Leg Curls: 25x12, 25x12, 30x6...4, 25x10...6
Hammer Uni-lateral Quad Ext: 25x15, 35x12, 35x8
1-leg Leg Press: 2plates x15, 2plates x10

had to work solo today. wasnt feeling it today but still got a descent worout in.

[LayItDown]

Monday i did Arms:

CGBP: 115x15, 135x12, 185x12, 215x5 1spot, 205x6 2spots, 205x7 2spots
BB Curls: 80x12, 100x6 (i brought the bar up to my nose and really squeezed at the top to hit my peak more) 85x10, 85x7 2p, 95x5 2p
1-arm overhead tri ext: 25x12, 35x12, 40x8, 40x7
DB Preachers: 30x9 1spot, 30x7, 25x10
Ham Str. Tri Dips: 275x12, 315x10, 365x7 2p, 275x12
DB Curls: 50x8, 55x3 2p, 45x6 1p
Cable 1arm underhand tri ext/ db cross curls: 50x12/60x6, 60x10/65x6, 60x9 1spot/60x4 2p
Seated Calves: did somewhere between 5-7 sets with a stip set somewhere in there

[LayItDown]

Chest Day today. felt real good. went in later than usual but it wasnt busy.

DB Incline: 75x10, 85x10, 95x5 2spots, 100x3 2spots, 100x3 1spot...60x4
Dips: BWx8, 25x6, 25x4, BWx7
DB Flat: 70x10, 75x5 1p, 70x8 2spots
DB Flyes: 45x10, 40x12 1p, 40x8 1p

was glad to get the 100's up again. been since the spring. still gotta beat my old 105x5 for inclines but ill get there soon. ppl keep tellin me im gettin bigger so i must be doin something right lol

[LayItDown]

Thursday i did back. was a great workout

WideGrip PullUps: BWx5, BWx6 1p, BWx5
Underhand WG PullUps: BWx4 1p, BWx4
Med Grip Underhand: BWx4
BB Rows: 135x12, 185x8, 225x8, 255x4 (hands slipping), (straps) 255x6, 275x8, 315x2 2cheats, 315x2 2cheats...225x8
1-arm DB Rows: 105x10, 120x10, 120x12, 120x8
1-arm Hammer Str Rows: 3plates x15, 3plates1Quarter x10 1p, 4plates x8
DeadLifts: 225x8, 315x4 (felt too much pressure in lower back so i put belt on), 315x8, 365x3, 315x6
Hyper Ext: Bwx12, 25x9...BWx3, 25x9...BWx3

was psyched that i got 315 on the rows. even tho it was a double it felt awsome!

[LayItDown]

Shoulders today.

BB Seated Military: 135x10, 165x4, 165x5 3spots, 185x3 2spots, 155x7 2spots, 155x8 2spots
1-arm standing db press: 65x5, 55x10, 55x9, 55x7
Nautalus Side Lateral Machine: 80x15, 90x12, 90x12 1p, 90x10 2p, 80x15 1p
Db Fronts: 20x10, 30x10, 30x10
Roman Chair LegRaises: BWx16, 20x12, 20x10
Crunch Machine: 80x12, 80x12, 80x12 (fuckin hate the pump i get on these!!!)
Cross Cable Rear Delts: 65x20, 80x15, 80x13 1p
Jeff Long Rear delts: 25x15, 35x10, 30x10
Face Pulls: 80x20

I felt like total shit today. i prolly shoulda taken the day off. i think im gonna take the next 2 days off and come up with a 8 day split so i get more recovery time.

[Northman]

How long of breaks are you giving yourself between chest and arms day?

[LayItDown]

usually i did arms tuesday and chest friday. this week i did arms monday and chest weds. cuz i wanted to try shoulders at the end of the week

[Northman]

usually i did arms tuesday and chest friday. this week i did arms monday and chest weds. cuz i wanted to try shoulders at the end of the week


I see.

[Shadow]

I felt like total shit today. i prolly shoulda taken the day off. i think im gonna take the next 2 days off and come up with a 8 day split so i get more recovery time.

If you can, you should try what I do: one on/one off (just couple bis and tris with something else instead of each other). Eight days before you're training a bodypart again, and you're resting up between days. Also pretty sweet if you throw in a little bit of cardio on your off days, along with accessory work like abs and calves.

[rw0885]

these last few lifts are impressive. your leg workout looks awesome. 405 on squats is damn good...even if you did have a shitty spot. keep up the hard work...sounds like its paying off.

[LayItDown]

If you can, you should try what I do: one on/one off (just couple bis and tris with something else instead of each other). Eight days before you're training a bodypart again, and you're resting up between days. Also pretty sweet if you throw in a little bit of cardio on your off days, along with accessory work like abs and calves.

good advice. ill think about it.


these last few lifts are impressive. your leg workout looks awesome. 405 on squats is damn good...even if you did have a shitty spot. keep up the hard work...sounds like its paying off.

thanks man i appreciate it!

[LayItDown]

trained legs monday night in Tampa at Powerhouse Gym on Florida. this place was hard-fuckin-core! had a pretty good workout even tho i was on the clock. i had some minor nerve pain above my glute but so i had to do somethings a lil different.

Squats: 225x10, 315x8, 365x8+(i dunno i lost count), 405x4 1spot, 405x2 1spot...315x5 1spot
Lying Hack Squats: (the machine Romano used in the video) 160x16, 180x4 felt sharp pain above my glute. felt like i tweaked a nerve i had previously injured a year ago.
Lying LegCurls: 30x16, 40x10, 30x16
RDLs: 135x12, 185x10, 225x10, 245x8
Hyper Ext: 2 sets of 12 bodyweight

Like i said it was an awsome atmosphere. just sucks i couldnt keep the intensity up like i did during squats. but good workout nonetheless.

[LayItDown]

Arms today at Powerhouse in Tampa again. was on the clock again. it sucks not getting your regular meals in and having to eat out more often. but i aint gon complain!

CGBP: 115x15, 155x10, 185x10, 205x6 3spots, 205x6 1spot
BB Curls: 75x12, 95x10, 105x8 2cheats, 105x6 2cheats, 95x7 2cheats
WideGrip BB Curls: 85x12
1-arm db overhead ext: 30x12, 40x6 2p
cable overhead ext: 45x10, 65x12, 75x12
DB Spiders: 30x12, 35x8, 35x7
CloseGrip Cable Curls: 100x15, 120x12, 120x15 (weights are suspect!!)
Tri Pushdowns: 90x15, 130x15, 150x12, 150x10 (weights are suspect!!)

[LayItDown]

Back home again. Shoulders today

Seated DB Press: 75x6 1spot, 80x5 1spot, 80x3 3spots, 70x6 2spots
Upright Rows: 125x12, 145x10, 165x8 2partials, 185x4 1p...135x10
Seated DB Front Raises: 30x10, 35x10, 40x8, 35x10
Cross Cable Side Laterals: 65x16, 80x10 2spots, 80x8 2s, 65x11 5s
Cross Cable Rear Delts: 65x25, 80x20, 80x20, 80x20
BB Shrugs: 315x22, 365x20, 405x16
DB Shrugs: 110x25, 120x25, 120x20
Standing Calves: 5 sets last one was drop set

[LayItDown]

Saturday did Back. wasnt feeling as strong as usual but still had a good workout.

WideGrip PullUps: x6, x6, x5
Underhand WideGrip PullUps: x4, x4
Med.Grip Underhand PullUps: x7
BB Rows: 135x12, 185x10, 225x8, 255x8, 275x10...225x7
1-arm DB Rows: 100x12, 110x10, 120x 10L 13R
Nautalus Pullover Machine: 135x16, 145x12, 150x7 1p
DeadLifts: 135x12, 225x12, 275x8, 315x8, 335x6
WideGrip LatPullDowns: 120x16, 140x11 1p, 140x9 3p
GoodMornings: 95x12, 135x12, 135x12

[LayItDown]

Today was Chest. trained at the fitness center where i live at so heaviest Dumbells were 75s. decided to do a little higher reps today. was COLD outside.

DB Incline: 50x15, 60x15, 70x15, 75x10
DB Flat: 70x12, 75x10
Dips: x9, x10, x5 elbow pain
DB Flyes/ 1-arm rope pushdown: 30x16/20x15, 35x16/20x15, 40x12/15x16

short but great pump. im sore sittin here typin this lol

[Northman]

High reps is good, Flex Wheeler believes in high reps.

[LayItDown]

High reps is good, Flex Wheeler believes in high reps.

but come on! Flex could think about high reps and his ass gon grow! lol

[LayItDown]

damn 1000 views?! i must be interesting:yep:. Did legs yesterday with a new training partner. we decided to go a little higher reps than usual. didnt get to do as much as usual but still legs are pounded today.

Centuries: 1x10...2x20...3x30...4x12...3x10...2x20...1x30
1x10...2x20...3x30...4x6
Squats: 225x10, 315x12, 365x4, 315x10...225x7
RDLs: 165x16, 205x12, 145x10
BB Lunges: 85x2 straits, 95x2 straits

we were on the clock as well so we kinda had to hurry. felt wrecked afterwards...had a hard time stayin up watching the UM game. my squad played HORRIBLE:mad:!!

[LayItDown]

Arms today

BB Curls: 95x10, 95x10, 105x6 2cheats, 105x8 2cheats
WideGrip BB Curls: 85x10 1cheat, 95x 2cheats
CGBP: 185x8, 185x7 1spot, 205x3 (chest started taking over so i stopped with the exercise)
Skull Crushers: 65x10, 75x12, 85x10
incline DB Curls: 25x8, 35x8, 40x6
DB Preacher curls: 30x10, 35x7, 35x7
Hammer Str Tri Dips: 3Px15, 3P1Qx8, 3P1Qx7, 3Px12
Rope Cable Curls: 100x15, 120x10, 120x8, 130x8 1cheat
Tri PushDowns: 40x10, 60x12, 70x12
Seated Calves: 5 sets ended with 110 for 12

good workout

[Shadow]

Soliiiiiiiiiiiiiiiiiiid.

[LayItDown]

thanks bra

[LayItDown]

friday i did shoulders.

Seated DB Press: 70x11, 80x6, 85x4 1spot, 85x5...60x3
Explosive High Pulls: 135x8, 165x6, 165x6, 185x3...135x10
1-arm standing DB Press: 60x12, 65x7, 65x8
DB Laterals: 35x15, 40x10 1p, 35x13 2p, 40x7...30x6 1p
Inlcine Rear Laterals: 15x15, 20x12..2..1, 20x12..3, 25x10..2..2
Hammer BTN Press: 1Plate1(35)x 10 2p, 2Plates x 8, 2Plate x7 1p
DB Laterals triple drops: 35x13...25x11...15x20, 35x12...25x6...15x16, 30x12...20x10...15x13

yeah i went a little crazy. i definitely felt it the next 3 or 4 days!

[LayItDown]

Sunday did Back:

WGPU: x5, x4
UnderHand WGPU: x7
Med.Grip Underhand PU: x5
Underhand BB Rows: 185x10, 225x10, 275x5, 275x6 2cheats...225x3 2cheats
1-Arm Hammer Row: 3Plates x16, 3Plates1Quarter x15, 4Plates x12
DeadLifts: 275x10, 315x8, 365x6, 405x2
Nautalus PullOvers: 140x15, 160x7 3p
GoodMornings: 115x15, 155x10, 135x10

glad to get up to 4 plates again deadlifting. AFTER doing everything else! felt great

[LayItDown]

Chest Monday:

BB Incline: 185x7 1spot, 185x8, 205x4 1spot, 205x3 2spots, 165x7 2spots
DB Flat: 70x10, 80x8, 85x3 2spots
Dips: 15x6, 15x6, BWx6
Incline DB Flyes: 35x16, 40x15, 45x10

did some tri pd's to pump up the tris. forearm work as well.

[Northman]

Getting it done, nice

[LayItDown]

thanks. damn i lost my notepad so all my workouts from last week i cant post. ima have to post daily again. but everythings going strong did back yesterday and can barely sit down.

[LayItDown]

Trained Chest today after 2 days out of action recovering from this little flu thing. didnt write down stuff but heres the stuff i did.

Inlcine DB Press: 4 sets, last one 85x8or9
DB Flat: 3 sets
Dips: 3 sets
Inlcine Cable Flyes: 3 sets
Cable Most Musculars: 35x16

Standing Calves: 5 sets
Single leg calf raises: BW for 2 sets

[Northman]

So how cold is it now?

[LayItDown]

bra i get the shivers just thinking about walking outside. theres actually ice on our front lawn! and im in FLORIDA!

[LayItDown]

Did arms today. was pretty intense. maybe a little too intense as i got a fever not soon afterwards. guess ima have to take the rest of the week off and try to "fully" get over this flu thing.

[Shadow]

Holy shit, get well soon bro.

[LayItDown]

Thanks man.

[LayItDown]

1st day back from being sick. Trained Delts. Im dropping volume a little for a while. I didnt write down my sets n stuff so im going off memory.

Seated BB Military: 4 sets, last one 185x4 or 5
DB Uprights: 4 sets, last one 70x8 4 partials
Crooked Laterals: 5 sets, did 40's for final 3 sets of 10-13
Cross Cable Rears: 3 or 4 sets of 12-20
Seated Calf Raise: 4 sets of 10-15
1-leg standing calves: 2 sets bodyweight. did partials on last set.

felt good finally getting back to the gym.

[Shadow]

Looks good

[LayItDown]

thanks. Did back tuesday. ill post up the workout tomorrow. Did chest today. feeling good this week. Legs tomorrow.

[LayItDown]

Legs yesterday. totally wiped me out the rest of the day.


Centuries: 1x10..2x20..3x30..4x22..3x10..2x20..3x30
Squats: 315x10, 365x6, 385x4..315x5
DB RDLs: 70x12, 80x10, 90x10
Lunges: 85x2, 95x2

ya boy was drained. it was really hott in the gym yesterday and i think that might have hurt. either way it was a Great Workout.

[Shadow]

Nice work bro.

[LayItDown]

thanks

[LayItDown]

Saturday did Arms

Seat Overhead DB Ext: 70x12, 80x12, 90x12, 100x10
Skulls: 65x12, 85x10, 110x5 1spot
BB Curls: 95x12, 115x6 3cheats, 125x5 2ch, 105x7 3ch
DB Hammer Curls: 60x8, 65x6, 65x6, 60x9
Tri PushDowns: 40x16, 60x13, 60x12, (underhand)40x16
Cable Face Curls: 30x16,40x10, 40x7 3p
Hanging Leg Raises: 3 sets of 10
Cable Crunches: 60x15, 70x16, 70x12..60x3

[LayItDown]

Monday did Shoulders. had a Great workout. delts were pumped like crazy even before i got done with my first exercise!

DB Seated Press: 75x6 2spots, 80x3 2spots, 70x7 3s, 75x4 3s, 75x3 2s
Smith Uprights: 135x12, 165x10, 185x10, 205x5 2p, 185x8 2p
Inlcine Rear Raises: 20x16, 25x12..2, 25x10..2
Seated DB Laterals: 35x12, 35x13 2p, 40x8 2p
BB Front Raises: 65x12, 75x10, 75x12
Seated Calfs: 5 sets

[LayItDown]

Today did back. hell of a workout. im totally drained after this. I didnt write down my numbers so im off the dome.

Pullups (different grips) : 5 sets
BB Rows: 4 sets. stayed parallel to the ground, only got up to 205 for 7 or 8
T-Bar Rows: 3 sets, last one was 5 plates for 10
Rack Pulls: 4 maybe 5 sets. worked up to 545 for 10. that was a GRIND!
Kneeling Rope Pullovers: 3 sets of 10-12
GoodMornings: 135x12, 185x10, 185x10

[Shadow]

Nice work!

[LayItDown]

thanks

[LayItDown]

Legs today. felt good. workout was cut a little short so i didnt get to finish, but i got it in! off the dome...didnt write down sets.

Front Squats: warmed up working up to 275x8, 315x5, 315x6
Hack Squats: 3plates x12, 3p1Quarter x 11
Ovedrhead Squats: 95x12, 115x9, 115x6 (shoulders started giving out)
DB RDL's: 70x12, 80x12, 90x12, 100x12
Leg Press: 4plates x12

thats where something came up and i had to run. Still drained me out tho. after leg press i was gonna do glute ham raises and maybe another iso.

[LayItDown]

havent been able to post up as much as i would like to cuz i been madd busy. But everythings movin good. weights are still up. havent missed a workout. Did back yesterday. pullups, BB Rows, DB rows, Deads, pullovers, and back ext. Chest today. I will try to write down stuff today and post it!

[LayItDown]

Chest yesterday.

Low Incline DB Press: 75x10, 85x8, 90x6 2spots, 90x5x1 spot
Dips: BWx10, BWx8, BWx8
Hammer Flat Press: 1P1Qx 10, 1P1(35)x6 4spots, 1P1Qx6 3spots
Inlcine DB Flyes: 35x15, 45x13, 50x12 1spot
Seated DB Raises: 25x20, 30x20
Seated DB Raises/ Buddy Raises: 25x15/x10, 25x15/x12
Standing Calves: 4 sets.

good workout. very focused moved pretty quick.

[LayItDown]

Legs today.

Deep Pause Squats: 315x8, 345x8, 365x8
1-Leg Leg Press: 2Px12, 2P1Qx13, 3Px12
DB RDL's: 80x12, 90x12, 100x12
Adductor machine/standing Leg Curls: 80x16/30x12, 90x15/30x6..20x4
Deep stretching- 20 or so minutes

[LayItDown]

Shoulders this morning. didnt write down so here's what i did.

Seated BB Military Press: 4 sets or so
Smith Machine Uprights: 3 sets 205 for last 2 sets
Cable Rear Crosses: 3 sets ended with 95x13
DB Fronts seated: 3 sets ended with 35's for 10 or 11
FST-7 for machine side laterals

Deep stretching afterwards.

great workout. delts feeling like they finna pop. we moved pretty fast so not much rest in between sets.

[Shadow]

Deep pause squat. Don't tell me you took 365 down to the ground...then paused...THEN came back up? Because that's just crazy. Damn.

[LayItDown]

Deep pause squat. Don't tell me you took 365 down to the ground...then paused...THEN came back up? Because that's just crazy. Damn.

yeah my trainin partner was freakin crazy...made me hold it for like a 2 count. i probably could have gotten a few out with 405. i tell you my glutes/hams and inner thighs are trashed from the pauses.

[Shadow]

yeah my trainin partner was freakin crazy...made me hold it for like a 2 count. i probably could have gotten a few out with 405. i tell you my glutes/hams and inner thighs are trashed from the pauses.

Damn. Just...damn, hahaha.

[LayItDown]

Did arms today. going off the dome on this one.

CGPB: 5 sets got up to 205x6
Cable Overhead ext: 40x12, 60x10, 70x8 2spots
Incline DB curls: 35x12, 45x6, 40x10
BB Curls: 4 sets got up to 115x7
Rope Tri PD's: 4 sets last one triple drop set
DB curls 3 drops: 2 sets
Standing Calf Raises: 4 sets

great workout. arms were pumped.

[LayItDown]

Life has been a bit hectic these past few weeks, but still getting all my workouts in. weighing between 215-218. Today did legs. pre-exhausted with lying ham curls and extenstions. then pause squats. worked up to 385x5 stripped to 295x9 before i had to rack it. finished with RDL's worked up to 275x10. we did them a little diffrent. more like stiff-legs trying to go partially down the upper shin while keeping the knees as locked as we could. usually i bend my knees and push my glutes as far back as i can, but this change up felt good, but i dont think im gonna keep doing it like this. seems a bit dangerous. overall feel good. now back to school work!

[Mr.Bones]

yeah my trainin partner was freakin crazy...made me hold it for like a 2 count. i probably could have gotten a few out with 405. i tell you my glutes/hams and inner thighs are trashed from the pauses.


You probably were indirectly squeezing as well.

[LayItDown]

You probably were indirectly squeezing as well.

if your not tryina be funny, then yeah i do use my hams and glutes on the way up. i push my hips forwards at the top of the squat and squeeze my glutes.

[LayItDown]

Arms today. worked solo today.

Seated Overhead DB extension: 80x12, 95x12, 110x10, 120x4 left tricep felt really tight so i stopped. was scared i was gonna hurt something.
BB Curls: 95x8, 95x7 1p, 105x6 2p, 85x10 1p
Dips: BWx12, 20x6, 20x4...BWx5
DB Hanging Preachers: 30x8, 30x6 2p, 25x7 1p
Tri-Pushdowns: 50x15, 60x12, 60x8...50x6
DB Hammers: 50x10, 55x6, 45x8, 45x6 1p

Arc Ab machine: 30x12, 50x12, 50x12
Cable standing side crunches: 35x15, 45x15

tricep feels fine now, that was the first time i had tried the 120's for overheads. it didnt feel right during the movement so i didnt want to risk tearing anything. overall good workout.

[Gerb]

Life has been a bit hectic these past few weeks, but still getting all my workouts in. weighing between 215-218. Today did legs. pre-exhausted with lying ham curls and extenstions. then pause squats. worked up to 385x5 stripped to 295x9 before i had to rack it. finished with RDL's worked up to 275x10. we did them a little diffrent. more like stiff-legs trying to go partially down the upper shin while keeping the knees as locked as we could. usually i bend my knees and push my glutes as far back as i can, but this change up felt good, but i dont think im gonna keep doing it like this. seems a bit dangerous. overall feel good. now back to school work!

solid leg work for sure!


Arms today. worked solo today.

Seated Overhead DB extension: 80x12, 95x12, 110x10, 120x4 left tricep felt really tight so i stopped. was scared i was gonna hurt something.
BB Curls: 95x8, 95x7 1p, 105x6 2p, 85x10 1p
Dips: BWx12, 20x6, 20x4...BWx5
DB Hanging Preachers: 30x8, 30x6 2p, 25x7 1p
Tri-Pushdowns: 50x15, 60x12, 60x8...50x6
DB Hammers: 50x10, 55x6, 45x8, 45x6 1p

Arc Ab machine: 30x12, 50x12, 50x12
Cable standing side crunches: 35x15, 45x15

tricep feels fine now, that was the first time i had tried the 120's for overheads. it didnt feel right during the movement so i didnt want to risk tearing anything. overall good workout.

120's! Dude, you are a beast, keep it up.

[LayItDown]

thanks!

[Mr.Bones]

You probably were indirectly squeezing as well.


I wasn't, keep doing work.:)

[LayItDown]

Shoulders Friday: didnt write down but heres what i did:

Seated DB Press: 5 sets with a drop set on last 2. only worked up to 75's for around 8. I really want to go back to feeling the weight instead of just moving it.
Seated DB Laterals: 4 sets worked up to 35x15
BB Uprights: 3 sets got up to 185x10
Kneeling Cable Rear Crosses: 3 sets finished with 95x15-18
Bent over db laterals: 15x20, 15x18

ended up having to leave early, something came up. but had a great workout. I'm really trying to feel my delts now because they need to come up.

[LayItDown]

Back today:

Pullups: 5 sets to failure (usually around 5-8)
BB Rows: 135x12, 185x8, 205x8, 225x6 2p, 225x7, 185x7 2p
DB Rows: 105x12, 120x10, 120x9
DeadLifts: worked up to 315 and did it for 3 sets of 8-10
DB Pullovers: 70x12, 75x7, 75x8
Hammer Shrugs: 3Plates x 18, 3plates x18, 2P1Qx16

Pretty good workout. was in there the same time as the guy im coaching so i had to work back and forth with him. still did pretty good. still recovering from last nights pizza buffet so i was a little groggy today

[LayItDown]

chest today. did BB Incline, Flat Hammer Str Press, Dips, Low incline db flyes, 3 sets of side laterals and 3 sets of seated calves.

plus 30 minutes cardio in the evening.

[LayItDown]

Legs today:

Standing Ham Curls: 3 sets to get blood flowing
Lying Ham Curls: 3 sets pyramiding up to 8.
Sissy Squats: 3 sets 12, last set used 10 plate

Walking Lunges: 85x2, 95x2, 105x2
Squats: 315x6, 365x6, 345x7
DB RDLs: 80x12, 95x12
Adductor MAchine: 75x15, 90x16

hams are trashed. focused on hams mostly today.

[Mr.Bones]

Hams before quads? I could never do that.

[LayItDown]

Hams before quads? I could never do that.

i used to think i couldnt either lol. but my hams are a big weak point that im tryina bring up so i tend to pre-exhaust them first.

[Mr.Bones]

i used to think i couldnt either lol. but my hams are a big weak point that im tryina bring up so i tend to pre-exhaust them first.

Oh shit, just put your feet up higher on the leg press and you will grow all the hammies you want.

[LayItDown]

Oh shit, just put your feet up higher on the leg press and you will grow all the hammies you want.

yeah i do that from time to time. i just dont like stacking on all the plates so i do them one-leg at a time lol. but i tell you what after my last set of squats my hams felt like they were gonna POP.

[LayItDown]

Arms today. im too out of it to remember what i did but i bumped up the volume a little and did a few more sets than usual. elbows were stiff so i had to work around the things that hurt it. now its time to eat!

[LayItDown]

Shoulders:

DB Press: 70x8, 75x4 3s, 70x6 2s, 75x6 3s...60x1 4p
Smith Machine Uprights: 165x13, 185x12, 205x10
Inlcine Rear laterals: 15x15, 20x15, 25x10...5 singles
DB Seated Side Laterals: 25x15, 30x8 8p, 30x7 12p
DB Fronts: 20x12, 25x12, 30x10 4p
Standing Calves: 120x16, 140x10 few p, 140x10 few p, 120x12 few p

good workout. been stressed a bit these past few weeks. havent been eatin all my meals so strength is a bit down, but still gettiin great pumps and hittin it hard.

[Mr.Bones]

Arms today. im too out of it to remember what i did but i bumped up the volume a little and did a few more sets than usual. elbows were stiff so i had to work around the things that hurt it. now its time to eat!

Stiff elbows for real?

[LayItDown]

Stiff elbows for real?

yea tendonitis flares up a few times a year. its been pretty cold down here in FL so that's not really helpin much

[LayItDown]

Back:

Pullups: 5 sets
BB Rows: 4 sets worked up to 225 for 2 sets of 6
DB Rows: 110x10, 110x8, 120x8
DeadLifts: 315x8, 315x8, 345x6
Hammer Unilateral PullDown Machine (to the front) : 1p1q x12, 2px6 3p, 1p1q x8 3p
GoodMornings: 95x15, 115x12, 135x12
Extensions: BWx15, 25x6...BWx4, BWx12 3p

energy a little low today but managed to get some good work done.

[LayItDown]

Chest yesterday. didnt remember all the weights but this what i did:

BB Incline: 4 sets worked up to 205
DB Flat: 3-4 sets worked up to 90's did a drop set on last one to 65's
Dips: BW 3x5-10
DB Incline Flyes: 3 sets worked up to 45x15
Seated side laterals: 3x20-25

chest is pretty sore today and delts too. but they are every week so whats new? lol

[LayItDown]

Arms today:

BB Curls: 4-5 sets. got up to 105x6 2p
Overhead DB Ext: 90x12, 100x10, 110x5 2sp, 100x7 2sp
DB Curls: 50x10, 55x7, 50x8
Dips: 2x6-10 BW
Dip Machine: 3px12, 3px8...2px7
DB preacher: 25x10, 30x8, 30x6 2sp
Tri PD: 40x15, 50x12, 60x8, 60x6...50x10
DB iso curls: 20x15, 25x15, 30x10

was pretty flat today. lifted a lot later than usual and today was a test day. but still was pretty pumped up. arms been spasmin all evening.

[LayItDown]

Training has been going good. Forgot to log Legs and Shoulders. Today i did Back, once again i forgot to log it. I NEED to buy a notebook and write stuff down like i used to!!

PullUps: 6 sets different grips
BB Rows: 185x10, 205x8 2ch, 225x6 3ch, 205x8 1p
Hammer Front PullDowns: worked up to 2P for around 8-9 with a few spots
Rack Pulls: 5 sets added plate each set (10+ reps) until 585x10
Nautalus Pullovers: 150x12, 150x10 1s, 155x9 3s
Cable Inverted Rows: 70x15, 80x12 4s, 90x7 4s
Reverse Hypers: 3 sets with 60x15+

[LayItDown]

Chest today. lifted a lot earlier than usual. As i began my first set of BB Inclines i felt something wrong in my right pec. I immediately stopped, stretched, chugged down a bunch of water and started using lighter weights to flush it with blood. After a lil while i realized i was a dehydrated and didn't drink enough water beforehand. The rest of the workout i kept the weights light and focused on stretch and squeezing the muscles. finished with 3 sets of light side laterals and 3 sets of leg raises. Feel good now, but that was a scare!

[LayItDown]

Legs today:

Front Squats: 225x12, 275x8, 315x6
Reverse Hacks (mimicking front squats) : 2px15, 2p1(35)x12
BB Lunges: 95x2, 95x2
Unilateral Lying Ham Curls: 20x15, 25x8 2p, 25x7 2p

not very much work, but i was drained. felt good, no grip issues on fronts today.

[LayItDown]

Arms today. moved pretty fast cuz i was in a hurry.

BB Curls: 5 sets got up to 115x6 2p
CGBP: 3 working sets up to 205x6
DB Curls: 4 sets got to 55x5
Seated Overhead DB ext: 3 sets got to 100x10
EZ preachers: 4 sets stayed around 65 for 2-3 sets of 10-6

felt great. bumped down the rep range a little bit.

[LayItDown]

also did tri-pushdowns at the end...3 sets of 15 got up to 60.

[LayItDown]

Delts today:

BB seated Military: 5 sets got up to 205x3 3s, last set 185x4 1s...135x6 1s
Standing BTN press: 95x12, 95x9, 100x8, 115x9 1p
Smith Upright Rows: 135x12, 185x7 3p, 175x10
Kneeling Cable Rear Crosses: 80x16, 85x13, 80x15
Seated DB lats: 25x12, 30x10 2p, 30x8 4p
1-arm standing db Lats: 25x10, 25x8 2p
DB Front Raises: 20x10, 25x10, 30x10

felt great. havent pressed 205 in a while so strength is slowly going up again. feel like i did some good damage!

[Mr.Bones]

Chest today. lifted a lot earlier than usual. As i began my first set of BB Inclines i felt something wrong in my right pec. I immediately stopped, stretched, chugged down a bunch of water and started using lighter weights to flush it with blood. After a lil while i realized i was a dehydrated and didn't drink enough water beforehand. The rest of the workout i kept the weights light and focused on stretch and squeezing the muscles. finished with 3 sets of light side laterals and 3 sets of leg raises. Feel good now, but that was a scare!

Scary shit bro, warm that shit up!:)

[LayItDown]

Scary shit bro, warm that shit up!:)

tell me about it!:hypno:

[LayItDown]

Back today. Felt really good.

PullUps: different grips 5 sets to failure
BB Rows: 185x8, 225x6, 225x4 2p, 205x8 2p, 225x6 2p
Ronnie Colemans: 4Px12, 5Px8..2, 5Px8
Unilateral Hammer Front PullDowns: 1P1(35)x10, 2Px7 3p
DB PullOvers: 70x12, 75x10, 80x10
Wide Grip PullDowns: 150x8 2p, 150x6 4p
GoodMornings: 115x12, 155x12, 165x12

felt real good. moved really fast got done in an hour!!

[LayItDown]

Did some Chest this morning:

Hammer Incline Press: 2Px10, 2P1Dime x8 2p, 2P1Qx8 2p, 2P1Qx8 2p
Incline DB flyes: 30x15, 40x15, 45x15
Hammer Flat Press: 1P1Qx10, 2Px8, 2Px7 3spots, 1P1Qx6
Dips: x8, x6, x5
Tri Pressdowns: 30x15, 40x15, 40x12
Concentration Curls: 20x15, 25x15, 25x12
Hanging Leg Raises: x10, x6 2p
Cable Crunches: 60x15, 70x12, 70x6...60x6

Took it a little easy on chest because of last week. STRETCHEd a lot during the workout tho. overall i felt really good. PUMPED.