The Journey

[Tank Sarge]

1/31/2011

Back (Lower Lat Focus)

Reverse Grip Bent Over Rows
3 Warm up sets
225x10x3
315x8x2
405x6
495x5
455x6
545x3
315x11
225x19

Shrugs (Working on muscle endurance)
225x75x3
315x50x2
405x42
495x31

Deadlift
225x10x2
315x8
405x8
495x6x3

Reverse Grip Lat Pulldowns
5x8 up to full stack with drop set (all with 2 second pause)

Straight Arm Pulldowns
50x8
60x6
50x6

DB Rear Delts
100x6x6

Reverse Grip Cable Rows
4x10 up to full stack with drop set


Felt great this workout. Great pump in the lats and hit the lowers just like i wanted to.


Real Workout. Real Numbers. Real Results.

[Tank Sarge]

Pics were taken 2 weeks ago...watch my progress brothers

[GerryT]

Sent you an e mail. Have a strong hunch you will go far. Outstanding workout and look forward to your progress.

[The Big Sexy]

1/31/2011

Back (Lower Lat Focus)

Reverse Grip Bent Over Rows
3 Warm up sets
225x10x3
315x8x2
405x6
495x5
455x6
545x3
315x11
225x19

Shrugs (Working on muscle endurance)
225x75x3
315x50x2
405x42
495x31

Deadlift
225x10x2
315x8
405x8
495x6x3

Reverse Grip Lat Pulldowns
5x8 up to full stack with drop set (all with 2 second pause)

Straight Arm Pulldowns
50x8
60x6
50x6

DB Rear Delts
100x6x6

Reverse Grip Cable Rows
4x10 up to full stack with drop set


Felt great this workout. Great pump in the lats and hit the lowers just like i wanted to.


Real Workout. Real Numbers. Real Results.

ZOINKS! That's some weight son!

[Armored Underdog]

nice! I think I best start watching this log. good numbers, nice weight.

How long have you been lifting?

[Tank Sarge]

Thanks brothers. I've been focused on bodybuilding for only 2 years. And yes, make sure you do follow this thread...should be some crazy things coming...
@Gerry - I saw the email...just sent one back

[thebrute]

Thanks brothers. I've been focused on bodybuilding for only 2 years. And yes, make sure you do follow this thread...should be some crazy things coming...
@Gerry - I saw the email...just sent one back

keep in mind...his brother, THE BRUTE, is in his corner...so yea..CRAZY things will start comin...

OUR TIME IS NOW brother...
TB

[Tank Sarge]

Got that right

[HammerStrength12]

Your numbers are insane dude. I'll be following.

[Tank Sarge]

Thanks bro

[GerryT]

Thanks, Sarge, and replied. Let me know what you think when you can. And thanks for friend request also.

May be a sarge now, but one day a general in the sport. Look forward to the progress.

[Gerb]

Welcome to RX! So what are your goals this year, you targetting a show? Have you dieted down before? I'll be following along.

[Tank Sarge]

Thanks Gerry


Welcome to RX! So what are your goals this year, you targetting a show? Have you dieted down before? I'll be following along.

My goal is to get another bulk under my belt...I've only done 1. Then I will be cutting for a show by the end of the year. I have dieted before...never with the mindset or intensity of a show tho.

[ManimalPatB]

Def going to be following along on this brother!!! You're lifts are insane!!!! Can't wait to see whats next!!! Keep it up

[Tank Sarge]

Def going to be following along on this brother!!! You're lifts are insane!!!! Can't wait to see whats next!!! Keep it up

Thanks bro. I hope I can help motivate and push u as well.

[Gerb]

Thanks Gerry



My goal is to get another bulk under my belt...I've only done 1. Then I will be cutting for a show by the end of the year. I have dieted before...never with the mindset or intensity of a show tho.

Good deal man, good luck to you, if you give the dieting process the same focus and intensity you obviously put into the training side, you will do well.

[Tank Sarge]

Thanks Steve

[Tank Sarge]

2/1/2011

Chest (Pre-Exhaustion)

Cybex Bench
3 Warm up sets
4 Working sets up to full stack

Pec Deck
2 Warm up sets
3 Working sets up to full stack

Flat Bench
225x15x2

Incline Bench (Main Focus)
225x10x2
315x10
405x5
365x8
425x3
315x15
225x40,25

Incline DB Fly
75x10x3 with drop set to 50's each set

Incline Cable Fly
60x12
70x10
75x10 with drop set to 50 to failure

Abs
Cardio

Real Workout. Real Numbers. Real Results.

[SwoleChamp]

Welcome to RX bro! ill be here following along man, killer size and strength. good luck to you!

[Tank Sarge]

Thanks Champ

[thebrute]

now i'm fired up to bench tomorrow cause my brother tank killed it on chest...awesome shit brother.
TB

[Tank Sarge]

now i'm fired up to bench tomorrow cause my brother tank killed it on chest...awesome shit brother.
TB

That's the idea bro. Hit it hard!

[thebrute]

That's the idea bro. Hit it hard!

damn right i will bro!
TB

[Tank Sarge]

Quads (Pre-exhaustion)

Leg Extensions
3 Warm up sets
3 Work sets up to full stack

Leg Press
3 Warm up sets
5 plates (per side) x 12
6 plates x 10
7 plates x 8
8 plates x 8
9 plates x 8

Squats
4 Warm up sets with 135
225x10x3
315x6x2
405x6
500x7
585x3
405x10
315x10
225x18

Leg Press superset w/ Smith Standing Calf Raises 315x20 each set
4 plates x 8
6 plates x 9
9 plates + 50 stacked x 6

Leg Press Calf Raises
4 plates x 40,30,25

Leg Extensions
4 Work sets up to full stack with drop set to 110 to failure

Real Workout. Real Numbers. Real Results.

Holding a ton of water and obviously some fat.

[Diabetic Muscle]

Strong squats man.

[Tank Sarge]

Thanks brother

[Tank Sarge]

Shoulders (2nd half of a two-a-day)

Cybex Shoulder Press
4 Warm up sets

EZ Bar Front Raises
3 Warm up sets
125x8x2
175x6
195x5
205x3
175x5
125x8,7
75 to failure

DB Front Raises
80x6
90x6
100x5
105x4
70x9

Seated DB Lateral Raises
40x12
50x12
60x12
70x10
75x8x2
50 to failure drop set with 30 to failure

Cybex Shoulder Press
3 sets up to full stack with drop set to failure

Reverse Pec Deck
3 sets each with a drop set to 12 reps

Upright Rows
1 Warm up set
185x12x2
225x12x2
275x8x2 with double drop sets with 225, 135

Behind the Back Shrugs (Haven't done these in years)
225x50,40
315x30x3

Cable Rear Delt Rope Pulls
3 sets up to full stack

Cable Lateral Raises
40x10
50x8
60x6 with drop set to failure

Cable Rear Delts
30x10x2
40x8
50x6

Real Workout. Real Numbers. Real Results.

[thebrute]

badass work brother and huge fuckin legs...just like i imagined them to be! lol!
TB

[Tank Sarge]

Thanks brute. You ain't too small yourself hehehe. More work to do tho...much more.

[GerryT]

Work in progress. But many would like to be starting with what you have now! Onward, brother.

[Tank Sarge]

Work in progress for sure...The goal is to make it to the top. And I'm going to make that happen

[Tank Sarge]

Biceps (Long Head Focus)

Cybex Preacher
4 Warm up sets

EZ Bar Curls (Narrow Grip)
3 Warm up sets
125x12x2
145x10
165x10
185x10
145x12
205x6 with double drop set

Seated Concentration Hammers ss w/ EZ Bar Curls (Narrow Grip) 75x8
75x12
100x12
125x8
150x4x2

Lat Pulldown Behind the Head Curls ss w/ EZ Bar Curls (Narrow Grip) 75x8
40x12x4
30x12

Cable Curls (Narrow Grip)
4 sets up to full stack

Cable Rope Hammers
4 sets up to full stack with drop set to failure

Cardio


Real Workout. Real Numbers. Real Results.

[thebrute]

Thanks brute. You ain't too small yourself hehehe. More work to do tho...much more.

damn right...cause its never enough brother.
TB

[thebrute]

good work brother. time to step it up. to be CANNIBALS!
TB

[Tank Sarge]

I'm coming bro...to another level...i'll be at the Factory again 2moro

[thebrute]

I'm coming bro...to another level...i'll be at the Factory again 2moro

good. i'll be there early saturday puttin in work
TB

[JacksonRose]

Holding a ton of water and obviously some fat.

Nice legs shot. I can see the tear drop is outlined nicely and the line on your hams is busting through nicely.

[Michael.J.Rox]

Awesome work mate!

[Tank Sarge]

Thanks fellas. Long way to go...

[Tank Sarge]

Triceps (Lateral and Medial Focus)

Cybex Tri Ext
4 Warm up sets

Smith Floor Presses
4 Warm up sets
225x15x2
315x12x2
405x10x2 (Left Elbow really causing a problem here)
315x27,22

DB Kickbacks superset w/ Cable Rope Tri Ext w/ half stack
50x12x2
60x8
70x6x2

Lat Pulldown Reverse Grip Tri Ext superset w/ Cable Rope Tri Ext w/ half stack
60x8x4

Lat Pulldown Tri Ext superset w/ Cable Rope Tri Ext w/ half stack
90x10x3

Cable Single Hand Reverse Grip Tri Ext
30x12x4

Cable Kickbacks
30x10x3

Forearms
Abs

Real Workout. Real Numbers. Real Results.

[Tank Sarge]

Hamstrings


Seated Leg Curl
5 Warm up sets


Sumo Straight Leg Deads
2 Warm up sets
225x12x3
275x10
315x8
225x15


Leg Press (Feet Placed High for Hams) ss w/ DB Straight Leg Deads 100x8
4 plates per side x12x2
5 plates x12
6 plates x12
7 plates x12
8 plates x10
9 plates(full sled) x8 with double drop set


Leg Press Calf Raises
6 sets to failure


DB Reverse Lunges
110x8x3


Hip Adductor
3x15 with full stack


Hip Abductor
3x10 with full stack


Seated Leg Curl
5 sets to failure. Started with full stack, lowered 20 pounds/set


Real Workout. Real Numbers. Real Results.

[Armored Underdog]

what exercises do you do for your forearms?

[thebrute]

good work at the factory brother..but we got a long ways to go...
TB

[Mr.Bones]

What are you doing? PL or bbing? Or just combination Sarge?

[Tank Sarge]

I am a bodybuilder who likes to throw real weight around.

For forearms I do straight bar forearm curls, reverse forearm curls, clip grips, cable forearm curls and reverse curls...and I use to use a grip machine but I don't have one right now.

Got that right brute...long way to go. but i look forward to it everyday.

[thebrute]

I am a bodybuilder who likes to throw real weight around.


that's from the heart of a fuckin cannibal brother. lets tear this shit up, tank!
TB

[Tank Sarge]

Chest

Cybex Press
4 Warm up sets

Incline Press
3 Warm up sets
225x12,10
315x8x3
405x3x2
365x6
425x2
315x26
225x40

DB Incline Press ss w/ Incline DB Fly 75x10x3
150x8x3

Cybex Press
4 sets up to full stack

Incline Cable Fly
40x20
50x10
60x8
70x8
80x5

Decline Cable Fly
50x12x4

Neutral Cable Fly
50x10x4


Cardio


Real Workout. Real Numbers. Real Results.

[Tank Sarge]

Back

Seated Cable Row
4 Warm up sets

Lat Pulldown
3 Warm up sets

Bent Over Rows (Strict)
2 Warm up sets w/ 135
225x12x2
315x10x2
365x6
405x5
455x4
315x20
225x25x2

Upright Rows
135x12
185x12
225x10
275x8x2
135x15

Upright Rows (Wide Grip for Rear Delts)
185x8x2
225x6

Behind the Back Shrugs
225x25x2
315x20x3

Seated Cable Rows
5 Sets up to full stack with drop set

Lat Pulldown
4 Sets up to full stack

Reverse Grip Lat Pulldown
120x8x3

Straight Arm Pulldown
40x10x2
50x8
60x6

Standing DB Rear Delts
110x8x3

Abs


Real Workout. Real Numbers. Real Results.

[Mr.Bones]

I am a bodybuilder who likes to throw real weight around.

For forearms I do straight bar forearm curls, reverse forearm curls, clip grips, cable forearm curls and reverse curls...and I use to use a grip machine but I don't have one right now.

Got that right brute...long way to go. but i look forward to it everyday.

Ok good shit, but be careful.

Injuries suck as I am learning right now...

[thebrute]

fuckin monster. now i'm fired up to kill bench brother...like a cannibal!
TB

[Tank Sarge]

Quads

Leg Ext
4 Warm up sets

Leg Press
5 Warm up sets w/ 5 plates/side

Box Squats (Each rep with 1 second pause at bottom)
2 Warm up sets
225x12x2
315x8x2
405x8
500x8x2
405x12
315x20

Lunges
135x12
185x12
225x12x2
135x12

Smith Machine Calf Raises
225x25x3
315x25x2

Leg Extensions
8 Sets up to full stack w/ 4 drop sets to failure

Real Workout. Real Numbers. Real Results.

[thebrute]

awesome shit brother. how did u like the box squats?
TB

[Tank Sarge]

awesome shit brother. how did u like the box squats?
TB

The box squats were good. It was nice to change things up with the pause. I like to hit the box squats at least once a month just to maintain good depth on my regular squats.

[Tank Sarge]

Arms

Cybex Preacher
4 Warm up sets

V-Bar Tri Ext
6 Warm up sets

Standing Alt DB Curls
60x10x2
80x10
100x10
120x8
140x6
100x8

Hammers
150x8x2

DB Concentration Curls ss w/ Narrow Grip EZ Bar Curls 75x12
150x5x5

DB Kickbacks ss w/ Narrow Grip EZ Bar Curls 75x12
60x8x2
70x6x2

Rope Tri Ext
8 sets with drop sets to failure

Reverse Grip Tri Ext
4 sets to failure

V-Bar Tri Ext ss w/ Rope Hammer Curls Full Stack x10x5
5 sets to failure

Cybex Preacher
3 set burnout


For this workout I decided to focus on heavy biceps and a pump for the triceps. My left elbow has been giving me some problems so I have decided to lighten the load on tricep days for a few weeks. Hopefully that will allow some things to heal up. Other than this it was a great workout.

Real Workout. Real Numbers. Real Results.

[GirlyMuscle]

Wow! 140 for curls? Dude, you gotta video that! :)

[AVBG]

Sarge.. Seriously! Your claims are bordering on being considered as inflammatory.. If you don't start backing up your claims, then I'm going to ban your account.

[Tank Sarge]

Back (with secondary rear delts)

Bent Over Rows (Strict, Full Range)
3 Warm up sets with 135
2 Warm up sets with 185
225x10x2
275x8
315x8
365x8
415x6x2
315x12
225x20

Behind the Back Shrugs
225x25x3
315x20x2

Behind the Head Lat Pulldowns ss w/ Rear Delt Raises 100x8x4
4 Sets up to full stack with drop set

Lat Pulldowns ss w/ Rear Delt Raises 40x10x3
Full stack x 8x3

Seated Cable Rows ss w/ Single Arm Underhand Cable Rows 80x8x3
3 Sets w/ full stack

Real Workout. Real Numbers. Real Results.

[thebrute]

Sarge.. Seriously! Your claims are bordering on being considered as inflammatory.. If you don't start backing up your claims, then I'm going to ban your account.

his claims are true. period. i back that 100%. the only reason why they would be "inflammatory" are the haters on here. maybe u should be talkin to them.
TB

[thebrute]

awesome back work brother. i'm bringing it back to u on BACK day!
TB

[Tank Sarge]

awesome back work brother. i'm bringing it back to u on BACK day!
TB

Good. I'll be glad to see what you got. Hit chest hard today bro. I'll post soon.

[Tank Sarge]

Chest

Cybex Chest Press
3 Warm up sets

Flat Bench
135x20x2
225x40,20

Incline
225x20,15
315x15
365x2x2
425x2
405x4
445x1
315x21,18
225x20x2

Decline
225x15x2
315x15,12
225x25

Flat Cable Fly
50x12,10,8

Decline Cable Fly
50x10x2
40x10x2 w/ negative hold

Incline Cable Fly
40x8x3

Real Workout. Real Numbers. Real Results.

[Armored Underdog]

how long are you in the gym? Just curious, because I wouldn't be able to do all that personally.

[Tank Sarge]

how long are you in the gym? Just curious, because I wouldn't be able to do all that personally.

About an hour and a half today. The presses take a while, but I move fast through the lighter stuff.

[thebrute]

way to hit it hard brother...good work. now i'll show u somethin next week on bench day...i'm bringing it brother.
TB

[Tank Sarge]

Shoulders

Behind Head Shoulder Press
135x8x2
185x8x2
225x8x2
275x6
315x6
225x6

Wide Grip Upright Rows
135x10x2
185x10
225x8x2
135x15

Single-Arm Side Lateral Ladder (No break, all sets on one arm, then switch arms)
45x8,50x8,55x8,60x8,55x8,50x8,45x8

Behind the Back Shrugs ss w/ Full ROM Side Lateral (DB touch at top) 30x8x5
225x30x3
315x25x2

DB Rear Delts w/ compound sets and ss w/ Behind Head Lat Pulldown 120x8x3
90x10, 35x10
100x10, 35x10
110x10, 35x10

Cable Side Laterals ss w/ DB Side Laterals 40x10x3
40x8x3

Cable Rear Delts
40x10x3

Real Workout. Real Numbers. Real Results.

[Tank Sarge]

Chest and Tri's

Incline
135x10x2
225x15,20
315x10
405x4
365x6
435x4
225x53(PR),40

Incline DB Fly ss w/ DB Presses w/ no break 75x10x3
75x10x3

Single Arm Pec Deck ss w/ Chest 21's
Half Stack x 8x3

Cable Fly circuit w/ DB Kickbacks 75x6x3 and Reverse Cable Tri Ext 30x8x3
50x10x3

Decline Cable Fly ss w/ Rope Tri Ext 60x10x3
50x10x3

Rope Tri Ext Compound set w/ Reverse Cable Tri Ext 30x6x4
60 to failure for 4 sets

Real Workout. Real Numbers. Real Results.

[JacksonRose]

53 REPS on 225? BEASTLY!!!!!!!!!!!!!!!!!!!!!

Update pics brother?

[thebrute]

fuckin love it brother...now i'm going to bring it wednesday!
TB

[JacksonRose]

fuckin love it brother...now i'm going to bring it wednesday!
TB

You have serious mass, a crazy hot and trendy tank and an iron willed intensity aura emanating from your avatar bro... massive