My road to something...lol

[MiamiMadePunk]

Okay I'm going to start a log since you guys love picking my brain,lol.

[MiamiMadePunk]

Here's how I'm training:

Eric Broser's POWER/REP RANGE/SHOCK Training Method (http://naturalfreakworld.com/showthread.php?72-Eric-Broser-s-POWER-REP-RANGE-SHOCK-Training-Method)

But since I'm an advance lifter, I'm doing the burst cycle which I'm half way done, I've copied and paste it from thier forum :
Just wanted to share with TEAM PRRS a method I have been experimenting with that has led to great results for those that I have tested it on.

I call it PRRS Burst Cycling and it is simply a modified method of the basic format. Here is what it looks like:

P/P/P/RR/RR/RR/S/S/S/P/P/RR/RR/S/S/P/RR/S

Now the idea here is to focus on one hypertrophy "pathway" a bit more than usual. What this can allow for is stength adaptions to take place within each of the weekly protocols (P-RR-S) more efficiently. Down the road, more reps with the same weight or the same reps with more weight will lead to better gains.

Thus, the idea here is to choose a set of the most effective exercises for you (and/or ones that focus on weak points, such as upper chest, brachialis, mid-back, etc) and to stick with them for this entire Burst phase. The goal is to move more weight at each corresponding P-RR-S session so by the final 3-weeks you are far ahead of where you started.

This is just another way to use the principles behind PRRS.

Read more: PRRS Training - PRRS Burst Cycling (http://prrsguru.proboards.com/index.cgi?board=train&action=display&thread=1003&page=1#ixzz1CfEsYqFW)

[Curt James]

Where's the training? :cloud:

I mean, wtf, I'm old. I stayed up past my bedtime for this?

Anyway, congratulations on starting the thread.

Now fill it! :beerbang:

[Curt James]

And fill it with more than copy/paste, too, mang.

I'm looking forward to some YouTubes.

[MiamiMadePunk]

Here are the numbers after the first half of the cycle:

Flat Bench(1RM):262.6lbs, 185 Bench challenge:13 reps

Deadlift(1RM):392.6lbs, 275 Deadlift Challenge: 20reps

Squat(1RM):347.6lbs, 275 Squat Challenge: 19 reps

[Curt James]

Would a mod please change this to :bowdown: "risktaker's SUPER training journal"?

[MiamiMadePunk]

Where's the training? :cloud:

I mean, wtf, I'm old. I stayed up past my bedtime for this?

Anyway, congratulations on starting the thread.

Now fill it! :beerbang:
I'm off from the gym this week, next week is cutting time and will train twice as hard and with more weight

[MiamiMadePunk]

And fill it with more than copy/paste, too, mang.

I'm looking forward to some YouTubes.
I post up some vids on memorial day since the gym is close and have a home gym in my house.

[MiamiMadePunk]

I post up this weeks diet later today once I check the macros on the fish I'm buying at costco(yes, it's wild caught)

[MiamiMadePunk]

Here's my home gym which I was training in for almost two years before going back to a regular gym:

[Curt James]

Gotta love a home gym! :beerbang:

[MiamiMadePunk]

Forgot to add this last night:

Standing BB press(1RM):182.6lbs, 135 seated BB press challenge:20 reps

[MiamiMadePunk]

Here are the macros for this non training week:

Protein:523
Fat:208
Carbs:110

Calories: 4290

[Curt James]

523 grams of protein per day? I thought I saw you post something like that previously.

I was trying to hit 300 grams per day when I was "bulking" (as much as a Chihuahua can bulk), but FIVE-frackin-HUNDRED? :eek:

In other news... haHA My challenge with ABP? I got, what, 17 reps with 135 lbs.

On flat bench. lol

Impressive seated pressing, ris'. :bowdown:

[MiamiMadePunk]

I'll have two different macros, one for training days and one for non training days and decrease the calories by 200-300 each week unless I drop too much weight

[MiamiMadePunk]

haHA My challenge with ABP? I got, what, 17 reps with 135 lbs.

On flat bench. lol

Impressive seated pressing, ris'.
The next reps challenge will be in three more weeks, next week is the 1RM challenge, this week is all about rest and recuperation.

[MiamiMadePunk]

523 grams of protein per day? I thought I saw you post something like that previously.

I was trying to hit 300 grams per day when I was "bulking" (as much as a Chihuahua can bulk), but FIVE-frackin-HUNDRED? :eek:
Yeah, I wanted to do more carbs, but I feel like I'll pile on the fat fast if I did that, oh and the protein intake will go down a little as the weeks go by.

[LIQUIDEX]

Here are the macros for this non training week:

Protein:523
Fat:208
Carbs:110

Calories: 4290


bro, that's a high amount of cals

do you think that running high P/F is keeping your weight in check???

in the grand scheme of things i would keep protein and fat constant and play around with the carbs..........

it all depends on how much weight you want to loose/wk

what's your stats
Height
Weight (LBW 10%bf)
activity level

how does your macro's look like on training days??

are you running gear at the moment, how much??


lol............a lot of questions, but their important to know!!

[MiamiMadePunk]

bro, that's a high amount of cals

do you think that running high P/F is keeping your weight in check???

in the grand scheme of things i would keep protein and fat constant and play around with the carbs..........

it all depends on how much weight you want to loose/wk

what's your stats
Height
Weight (LBW 10%bf)
activity level

how does your macro's look like on training days??

are you running gear at the moment, how much??


lol............a lot of questions, but their important to know!!
Yes, going to a more P/F kept my weight in check and helped put on clean weight and strength. And no, I'm not on gear but if I decrease my protein intake too fast, then I will easy plateau in fat loss, I rather do it in a slow and steady approach. And I'll play the carb intake around starting next week. I'll list the macros for training days next week. Number one priority now is slowly get rid of the calories from the shakes once I'm getting closer to my fat loss goals. Honestly, right now I'm just focusing on dieting until I look good in the mirror, and I don't care how much I weigh as long as I don't look like one of these MPD fags

[MiamiMadePunk]

I just checked my training schedule, and it looks like I'm posting a vid of me repping out 185 or more on flat bench on memorial day for the last rep challenge

[MiamiMadePunk]

I'll start doing cardio next sunday morning

[BigAl33]

Im in , should be good.

[Curt James]

I just checked my training schedule, and it looks like I'm posting a vid of me repping out 185 or more on flat bench on memorial day for the last rep challenge

How many reps do you predict or what's your goal number? Any idea? Good luck!

I gave 135 a shot in a friendly challenge with ABP.

S2imcHNbj9c

[MiamiMadePunk]

How many reps do you predict or what's your goal number? Any idea? Good luck!

I gave 135 a shot in a friendly challenge with ABP.

S2imcHNbj9c
I should be at least 20 reps with 185 bench, but the goal is 26 reps, if I go over 35 reps, then I'll bump weight to 225

[Curt James]

Again, good luck.

185 for that many reps would be impressive as hell.

Saw a kid at Planet Fitness do 225 for 10 strict reps. Gotta respect someone who can just beat up the weights. :bowdown:

[MiamiMadePunk]

Again, good luck.

185 for that many reps would be impressive as hell.

Saw a kid at Planet Fitness do 225 for 10 strict reps. Gotta respect someone who can just beat up the weights. :bowdown:
Tell that kid that is time for a promotion and train at golds, the place where you train

[Curt James]

Day off?

No, you're off this entire week, right? When do you begin your diet?

Looking forward to my cheat meal.

[MiamiMadePunk]

Day off?

No, you're off this entire week, right? When do you begin your diet?

Looking forward to my cheat meal.
I started dieting last sunday, and yes I'm off for this week.

But next week, I'll be back but this time is the 1RM challenge week round 2:yep:.

[Curt James]

Looking forward to it. :beerbang:

[swingslammer]

Again, good luck.

185 for that many reps would be impressive as hell.

Saw a kid at Planet Fitness do 225 for 10 strict reps. Gotta respect someone who can just beat up the weights. :bowdown:


On my 40th Birthday I did 225 for FORTY reps. I have always said the day I can not knock out 10 reps with 225 is the day I quit forever......I recently benched for the first time in 3 years and did 225 for 10 and 250 for 6. I used to knock out 10 with 315 while only weighing 175-180. I am training a little more power lifting like now so we will see what the numbers turnout like at 46??

[swingslammer]

Here's my home gym which I was training in for almost two years before going back to a regular gym:



Does your Grandma know you are putting your dumbells on her piano bench??

[BigAl33]

On my 40th Birthday I did 225 for FORTY reps. I have always said the day I can not knock out 10 reps with 225 is the day I quit forever......I recently benched for the first time in 3 years and did 225 for 10 and 250 for 6. I used to knock out 10 with 315 while only weighing 175-180. I am training a little more power lifting like now so we will see what the numbers turnout like at 46??


Nice!!! Im 38 next month so there is hope for me!!

[MiamiMadePunk]

Did 20 minutes on the stairs(sipped BCAA's throughout the session) earlier this morning on an empty stomach

[MiamiMadePunk]

I'll post up the macros later today once I get all the food for the week

[MiamiMadePunk]

Macros for this week:
Training days
Calories:4506
Protein:524
Carbs:241
Fat:175

NonTraining days

Calories:4476
Protein:533
Carbs:182
Fat:189

[MiamiMadePunk]

I'll cut the calories by 200-300 every week

[MiamiMadePunk]

1RM Bench Press challenge round 2 coming up tomorrow

6bu9csQC45c

[Curt James]

On my 40th Birthday I did 225 for FORTY reps. I have always said the day I can not knock out 10 reps with 225 is the day I quit forever......I recently benched for the first time in 3 years and did 225 for 10 and 250 for 6. I used to knock out 10 with 315 while only weighing 175-180. I am training a little more power lifting like now so we will see what the numbers turnout like at 46??

:waveyfinger:

lol

Yeah, well, if you were built like a Chihuahua you wouldn't be doing four plates for forty reps, brosef.

:no:


Did 20 minutes on the stairs(sipped BCAA's throughout the session) earlier this morning on an empty stomach

ON has a great BCAA supp. I tried the one made by BPI and it blows. Doesn't mix well at all, imo. What brand do you use or do you switch it up?


1RM Bench Press challenge round 2 coming up tomorrow

6bu9csQC45c

Saw a video of a man squatting 1260. THAT is insane!

[MiamiMadePunk]

ON has a great BCAA supp. I tried the one made by BPI and it blows. Doesn't mix well at all, imo. What brand do you use or do you switch it up?
I use ModernBcaa's by usplabs, I use three scoops throughout my cardio session and three scoops during training.

[LIQUIDEX]

hey risktaker,


have you tried hitting your body parts 2x/wk b4, how did you find the gains if any???



FYI..........just took a look at your updated macros, your lucky, that's alot of cal's, and your still loosing weight. That just goes to prove people are different.



thanks for the reply in advance!!

[MiamiMadePunk]

hey risktaker,


have you tried hitting your body parts 2x/wk b4, how did you find the gains if any???



FYI..........just took a look at your updated macros, your lucky, that's alot of cal's, and your still loosing weight. That just goes to prove people are different.



thanks for the reply in advance!!
I did trained my body parts 2x/wk a couple of months back, made great gains, thinking of going back to that kind of approach in two more months after this training cycle has concluded. And yeah, my weight is starting to drop despite eating ten meals a day and just by cleaning up the diet some

[MiamiMadePunk]

4/11/11 training:Chest

Flat Barbell Bench: 135x1, 185x1, 225x1, 245x1, 245x1, 255x1
Incline DB's: 75x3, 90x3, 100x3, 100x3
Weighted Chest Dips: Bodyweight(+25lbs)x5, Bodyweight(+45lbs)x5, Bodyweight(+45lbs)x5

Rest period: 4-5 minutes
Lifting tempo: 4/0/X

**Was off from the gym last week, my strength is pretty much at 80-85% but I should be full force by next week.

[swingslammer]

Since I have now taken an interest in this thread.....I see that your signature says "Future IFBB PRO", Have you competed before and what are your immediate goals? I really think I will be checking this out and I always wonder "Who is the man behind the numbers", thanks, see you, Cal

[MiamiMadePunk]

Since I have now taken an interest in this thread.....I see that your signature says "Future IFBB PRO", Have you competed before and what are your immediate goals? I really think I will be checking this out and I always wonder "Who is the man behind the numbers", thanks, see you, Cal
I've haven't competed yet, but the mail goal is to look good for the summer while maintaining if not gain strength.

[swingslammer]

I assume you are in Florida? Should be an incentive to look good all year round with the weather nice? I know it is here in Hawaii, went to the beach on both Christmas and New Years day.

Good luck man!

[MiamiMadePunk]

I assume you are in Florida? Should be an incentive to look good all year round with the weather nice? I know it is here in Hawaii, went to the beach on both Christmas and New Years day.

Good luck man!
Thanks

[Curt James]

goal is to look good for the summer while maintaining if not gain strength.

Great goal. :beerbang:

[MiamiMadePunk]

4/12/11 training:Legs

Free weight squat: 135x1, 225x1, 315x1, 365x1, 385x1
BB Hack squat: 315x3, 335x3, 365x3, 365x3
Stiff leg deadlifts: 225x5, 295x5, 295x5

Rest period: 4-5 minutes
Lifting tempo: 4/0/X

**Was a little pissed off today when I was starting to train, there was these that guys we're doing squats and lunges all wrong and the sad part is that they we're teaching this fat guy how to squat, fat guy was getting bad advice and was squating with some sort of maxipad or something.

[MiamiMadePunk]

Here's what I mean:

Kscq_S1Gr_8

[MiamiMadePunk]

Oh and I'm stronger than those guys too, maybe there trying to do the same amount of weights as me, who knows?

["Rodz"]

Epic squat video lol

[MiamiMadePunk]

Epic squat video lol
That's how all the guys do squats at my gym, expect for me of course

["Rodz"]

That's how all the guys do squats at my gym, expect for me of course

maybe those are just partials, you know to really work the top of the movement lololololololololol

[MiamiMadePunk]

maybe those are just partials, you know to really work the top of the movement lololololololololol
and get a quad tear

[MiamiMadePunk]

Tomorrow: Delts

MDhmYdbLoLY&feature

[MiamiMadePunk]

risktaker, consider this a friendly tip.

you seem to have groupies in a parallel online world lol. I've posted some of the pics they attributed to u.

here's a link to their douche baggery.

http://www.anabolicsociety.net/showthread.php?8114-Risktaker-future-IFBB-pro-and-ultimate-troll
HA, that site is dead to me, oh and that was me when I was small and weak and just came back from Army BCT, now I'm a 220 pound beast on a cut right now.

[MiamiMadePunk]

lol...........you must of been high when you took those photo's, no offense dude, but you're asking for it with those pics...........


i've seen your recent vids, you look totally different. Keep up the great work.


although i was hoping this was a surpize to u, i wanted to see some shit talking in that holigan of a website.
Believe me, without their pit, that holigan of a website won't exist, I'll post some vids next week.

[MiamiMadePunk]

lol...........you must of been high when you took those photo's, no offense dude, but you're asking for it with those pics...........


i've seen your recent vids, you look totally different. Keep up the great work.


although i was hoping this was a surpize to u, i wanted to see some shit talking in that holigan of a website.
Nice screen name using the F-word on that other site, do me a favor and take your trolling elsewhere.

[MiamiMadePunk]

bro, i'm not a troll, TRUST ME. i know u buddy, i really do.


and i'm just having a little fun...........what i wrote there, is what i said to u. no two face shit.

either way, i'ma leave your journal alone, cuz i know this typa behavior might get me banned.
Don't forget to post my vid on that other site ,have fun in thier pit:)

bye

[swingslammer]

Hey I am in the Army, 25th ID over here in Hawaii, I was actually scheduled to fly out to Afghanistan today but it pushed for a few days. Are you Active or Reserve? I was a Reservist for about 10 years till I went on to active duty. I am in INTEL, what do you do MOS wise? See you, Cal

[swingslammer]

P.S. I can't STAND the "Pit".

[MiamiMadePunk]

4/14/11 training: Delts

shoulder press on a smithmachine(no back pad): 135x6, 185x4, 205x2, 205x2
Seated Lateral raises(free weight): 30x6, 35x4, 35x4
Bent over lateral raises(free weight): 25x4, 25x4, 30x4

Rest period: 4-5 minutes
Lifting tempo: 4/0/X

[MiamiMadePunk]

Oh and that other site with 2000 members can go fuck themselves:mad::cloud::angry::fingers::punch:

["Rodz"]

Oh and that other site with 2000 members can go fuck themselves:mad::cloud::angry::fingers::punch:

don't worry bout it go back to the 1MR thread in MC for the LOLZ

[MiamiMadePunk]

don't worry bout it go back to the 1MR thread in MC for the LOLZ
lol, I saw it, verry funny, and lol at your new sig

[MiamiMadePunk]

4/15/11 training: Back
Deadlift: 135x1, 225x1, 315x1, 385x1, 405x1, 425x1
BB row: 225x3, 245x3, 275x3, 275x3
Wide grip pullups: 2 sets of 5 reps using my bodyweight

Rest period: 4-5 minutes
Lifting tempo: 4/0/X

[MiamiMadePunk]

Can someone delete x2triple spam posts, thank you

["Rodz"]

lol, I saw it, verry funny, and lol at your new sig


Ya I cant believe that guy said that!!! I just cant let it go, he acts like a dick anyways

[Curt James]

Here's what I mean:

Kscq_S1Gr_8

What about this guy?

BBsNMzFiV2s

Did he die? lol

[MiamiMadePunk]

What about this guy?

BBsNMzFiV2s

Did he die? lol
No, more like getting stuck, trust me, you will never, ever see me squating in a smith machine.

[swingslammer]

I don't know, occasionally I like to squat on the smith...put my feet way out front and turn it in to kind of a hack squat.

[MiamiMadePunk]

4/18/11 training:Chest

Incline DB's: 70x4, 90x4, 100x3.5

Flat DB fly's: 54x4, 64x4, 74x4

Weighted Chest Dips: Bodyweight(+50lbs)x3, Bodyweight(+50lbs)x4,
Bodyweight(50lbs)x2


Rest period: 4-5 minutes
Lifting tempo: 4/0/X

**Trained at my home gym today since I'm using all DB's

[Curt James]

^ I like that chest workout. :beerbang: Someone was giving me hell for doing dumbbell inclines rather than an Oly bar movement, but I prefer dbs. Definitely better for my rotators and takes any bounce out of the movement.

Could hang with you on the 70's but after that it's good night. :(

:beerbang:

[MiamiMadePunk]

^ I like that chest workout. :beerbang: Someone was giving me hell for doing dumbbell inclines rather than an Oly bar movement, but I prefer dbs. Definitely better for my rotators and takes any bounce out of the movement.

Could hang with you on the 70's but after that it's good night. :(

:beerbang:
Yeah man, I try to stay away from the Oly bar when it comes to bench, I only bench on the oly bar only once or twice a month and that's about it

[MiamiMadePunk]

4/19/11 training: legs

Leg extension: 165x4, 184x4
Front Squat: 135x4, 225x4, 275x3
BB Hack Squat: 315x4, 365x4, 385x3
Stiff legged deadlifts: 195x4, 295x4, 295x4
Leg curl: 130x4, 150x4

Rest period: 4-5 minutes
Lifting tempo: 4/0/X

[Diabetic Muscle]

Oh and that other site with 2000 members can go fuck themselves:mad::cloud::angry::fingers::punch:
Sensitive much.

[Curt James]

^ lulz :p

It happens to the best of us. :)

[Curt James]

Where are the vids? :confused:

[Curt James]

I post up some vids on memorial day since the gym is close and have a home gym in my house.

So, what, that's a month or more away?

http://en.wikipedia.org/wiki/Memorial_Day

Will you be posting vids of the front squats? Because you seem to have a great interest in those things.

Are they your favorite exercise? http://img.photobucket.com/albums/v108/curt_james/Rx/smileys/thinking.gif

[MiamiMadePunk]

Where are the vids? :confused:
I'll post up the vids on memorial day week, I'll switch my phone to a phone that has a video recorder

[MiamiMadePunk]

Here's what the phone look like:

[MiamiMadePunk]

I'm getting a new phone this saturday

[Curt James]

So now it's Memorial Day week? Memorial Day being May 30 and Memorial Day week extending to June 4?

Nice phone.

[MiamiMadePunk]

So now it's Memorial Day week? Memorial Day being May 30 and Memorial Day week extending to June 4?

Nice phone.
thanks, I post up the new phone for confirmation this saturday and then start posting some vids next week on my squats and deadlifts for the special preview of the reps challenge

[Diabetic Muscle]

thanks, I post up the new phone for confirmation this saturday and then start posting some vids next week on my squats and deadlifts for the special preview of the reps challenge
Should be a delight.

[MiamiMadePunk]

4/22/11 training: Delts

Seated DB shoulder press: 65x4, 75x4, 90x3
Standing DB lateral raises: 35x4, 40x4, 40x4
Bent Over DB lateral raises: 30x4, 35x4, 35x4

Rest period: 4-5 minutes
Lifting tempo: 4/0/X

[MiamiMadePunk]

4/22/11 training: Back

Wide Grip Pull ups: bodyweightx4, bodyweight+25poundsx4, bodyweight+25poundsx4

BB Rows: 225x4, 275x4, 275x4

Wide grip Seated Row: 150x4, 180x4, 225x4

Rest period: 4-5 minutes
Lifting tempo: 4/0/X

[MiamiMadePunk]

4/25/11 training: Chest and Biceps

Incline BB Press(Used the fat gripz): 135x7, 155x7, 185(had some force reps)x7
Flat DB press: 80x10, 80x5, rest for a minute then pressed 75's for five
Dips: Bodyweightx13
BB curls(Used the fat gripz): 85x7, 85x7
Pinwheel curls(Used the fat gripz): 50x10
Machine preacher curls: 60x13, 60x13, 80x16

Rest period: 2-3 minutes
Lifting tempo: 2/1/2/1

[Mr.Bones]

Good training in here.

[MiamiMadePunk]

Good training in here.
thanks:)

[MiamiMadePunk]

Some vids later today.

[MiamiMadePunk]

Vids are delayed until friday due to the metropcs representative not being there

[MiamiMadePunk]

4/26/11 training: legs

BB Squat: 135x7, 315x7, 335x5
Leg press:680x10 770x10, 770x8
Leg Extension: 135x13, 150x13
Stiff Leg Deadlift: 195x7, 195x10, 245x13
Leg curl: 60x7, 80x10, 100x13

Rest period: 2-3 minutes
Lifting tempo: 2/1/2/1

[MiamiMadePunk]

4/28/11 training: delts and tri's
Smith press: 135x7, 185x7, 205x7
Standing DB lateral raises: 35x10, 45x10, 50x10, 50x10
Bent over DB lateral raises: 30x13, 35x13
Jm press: 135x7, 135x7
Tate press: 30x10, 45x10
Two arm DB tricep extension: 30x13, 25x13
Machine dips: 50x16, 80x20

Rest period: 2-3 minutes
Lifting tempo: 2/1/2/1

[MiamiMadePunk]

4/29/11 training: back

Deadlift: 135x7, 315x7, 365x7, 385x4
Bent-over rows(old school 1970's style): 135x10, 185x10, 185x10
Seated rows: 150x13, 135x13
cable pullovers(used a rope): 60x16, 80x20, 80x20

Rest period: 2-3 minutes
Lifting tempo: 2/1/2/1

[MiamiMadePunk]

Just messing with my new phone:
3OQk0F0oc4Q

[MiamiMadePunk]

Tomorrow, vids

[MiamiMadePunk]

5/2/11 training: chest and biceps

DB incline press: 75x7, 90x7, 100x5
Hammer strength Flat chest press: 3 sets of 8-10 reps with 2 plates per side
Chest dips: bodyweightx13, bodyweightx13
Cable chest flys: 40x16, 40x16
Two arm alternate DB curls: 35x13, 50x10, 50x10
Rope Curls: 80x7, 110x10, 120x12

Rest period: 2-3 minutes
Lifting tempo: 2/1/2/1

[MiamiMadePunk]

My gear:

[MiamiMadePunk]

Yes, I do bring a stopwatch to the gym

[Curt James]

Just messing with my new phone:
3OQk0F0oc4Q

Don't you wag your finger at me, bro. I'm totally telling mom. That cell phone can be taken!


Tomorrow, vids

Well, I, for one, am taking the day off so I can camp out in front of my laptop awaiting the arrival of these vids.

What are you working?

[Curt James]

My gear:

Is that a yo-yo amongst all that? :confused:

"Heh heh henh hmm heh. He said gear. Heh henh hmm."

[MiamiMadePunk]

Don't you wag your finger at me, bro. I'm totally telling mom. That cell phone can be taken!
You don't know my mom,lol



Well, I, for one, am taking the day off so I can camp out in front of my laptop awaiting the arrival of these vids.

What are you working?
Enjoy your day off, when the vids arrive tomorrow, you will see that I exist.

[Curt James]

I've adopted you as my e-brother. And I've enlisted an imaginary mom.

Don't take the lifting vids with your cell phone. lol

You're not doing that, are you? :rolleyes: My treadmill vids are only a minute. Who could stand more than a minute of blurry mess?

[MiamiMadePunk]

5/3/11 training: Legs

Leg extension: 135x7, 180x7, 240x7
Front squat: 185x10, 225x8
Linear Hack squat: 4 plates per sidex13, 5 plates per sidex13
Stiff leg deadlift: 135x13, 185x10, 225x7
Leg curl: 60x7, 100x10, 100x13

Rest period: 2-3 minutes
Lifting tempo: 2/1/2/1

[MiamiMadePunk]

Heres me front squatting 225x8, I could have done more weight, but after all the heavy leg extensions, I was pretty much done:

Uhe-RoQM6Uc

[BigAl33]

Oh...those are front squats...huh, who knew?

[MiamiMadePunk]

5/5/11 training: delts and triceps

Standing DB press: 55x7, 65x7, 75x5
DB upright rows: 40x10, 55x10, 60x10
Seated DB lateral raises: 35x13, 35x13
Bent over cable lateral: 20x16, 30x16
Machine Dips: 2 sets of 7 reps, the weight wasn't shown on the machine but at least is feels heavy
Pushdowns(used a v-bar): 100x10, the whole stackx10
Seated machine tricep extension: 60x13, 70x12


Rest period: 2-3 minutes
Lifting tempo: 2/1/2/1

[MiamiMadePunk]

5/6/11 training: Back
Wide grip pull-ups: bodyweightx7, bodyweightx7
Two arm DB rows: 65x10, 65x10, 75x10, 80x10
Wide grip pulldown(went the other way if you catch my drift): 100x13, 100x13
Seated row(used a straight bar): 150x16, 135x16, 135x16


Rest period: 2-3 minutes
Lifting tempo: 2/1/2/1

[MiamiMadePunk]

Guess what I've found:hypno:

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rq0lJSGYrxA&feature
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[MiamiMadePunk]

5/9/11 training: chest and biceps

DB inclines fly: 40x8(some retard used my bench as I about the more weight for DB presses, I'll snap at him next time if he does it again:mad:)

DB incline fly superset with DB presses
Flies: 40x8, 45x8, 45x8
Press: 65x8,85x7, 75x6

Dips superset with pushups
Dips: 3 sets of 8 using bodyweight
pushups: 3 sets of 8 using bodyweight

Chest press machine(drop set):
1 plate and a 25 per side x 8, drop weight and do 1 plate per side for 8 more

1 plate and a 35 per side x 8, drop weight and do 1 plate and a 25 per side for 8 more

Cable Flies drop set:
50x8, drop to 30 and do 8 more
70x4, drop to 40 and do 8 more
60x8, drop to 30 and do 8 more

Rope curls superset with E-z bar cable curls:
Rope curls: 80x8, 90x8, 90x8
E-Z bar Cable curls: 80x8, 90x8, 80x8

Two arm DB alternate Curls superset with Two arm DB hammer Curls:
Two arm DB alternate Curls: 35x8, 35x8
Two arm DB hammer Curls: 40x8, 40x8

BB Curls dropset:
85x8, drop to 65 and do 8 more
85x8, drop to 65 and do 8 more
85x8, drop to 65 and do 8 more


Rest period: 30-45 seconds
Lifting tempo: 1/0/1

[MiamiMadePunk]

5/10/11 training: legs
Leg Extension superset with lying Leg curls
Leg Extention: 165x4, 225x4, 255x4, 300x4
Leg Curls: 60x16, 70x16, 70x16, 70x16

Leg press superset with Stiff Leg deadlift
Leg Press: 590x4, 680x4
Stiff Leg Deadlift: 135x16, 135x16

BB Squat Drop set
275x4, drop to 225 and do 16 more reps
315x4, drop to 225 and do 12 more reps

Single leg curl dropset

60x4, drop to 30 and do 16 more reps
60x4, drop to 30 and do 16 more reps


Rest period: 30-45 seconds
Lifting tempo: 1/0/1

[MiamiMadePunk]

Next leg session, I'll go in reverse, heavy on hams and moderate on quads

[Diabetic Muscle]

Cute

[MiamiMadePunk]

Cute
6vxiQ9JCKvE

[MiamiMadePunk]

5/12/11 training: delts and triceps:


DB standing Lateral raises superset with DB bent over laterals:
Lateral Raises: 35x8, 45x8, 50x8
Bent-over lateral raises: 30x8, 35x8, 40x8

DB Upright Rows superset with Two Arm DB front raises:
DB upright rows: 50x8, 50x8, 50x8
DB front raises: 25x8, 25x8, 30x8

Seated Smith machine Shoulder press dropset(no back pad):
175x8, drop to 135 and do 8 more
175x8, drop to 135 and do 8 more or to failure

DB lateral raises drop set:
40x8, drop to 35 and do 8 more
40x8, drop to 35 and do 8 more

Two arm DB tricep extension superset with tate presses:
Tricep extension: 25x8, 25x8, 25x8
tate presses: 40x8, 40x8, 40x8

Machine Tricep extension superset with machine dips :
Machine tricep extension: 60x8, 70x8
machine dips: 100x8, 100x8

Close grip bench drop set:
155x8, drop to 135 and do 8 more
185x5, drop to 135 and do 8 more

rope push down drop set:
80x8, drop to 60 and do 8 more
100x8, drop to 80 and do 8 more


Rest period: By instinct(try to keep it under a minute)
Lifting tempo: 1/0/1

[MiamiMadePunk]

5/13/11 training: Back

Pullovers superset with Pulldowns:
Pullovers(used the lat pulldown machine: 45x8, 45x8, 60x8
Pulldowns(weight stack is 200lbs): 120x8, 120x8, 120x8

Close grip pullups superset with seated rows:
Pullups: 3 sets of 6-8 reps with bodyweight
Seated rows: 3 sets of 8 reps

BB Row(45 degree angle)dropset:
185x8, drop to 135 and do 8 more
225x7, drop to 185 and do 7 more
225x6, drop to 135 and do 8 more

Deadlift dropset:
315x8, drop to 225 and do 8 more
365x6, drop to 315 and do one more,lol(yeah I was pretty much done for the day:rolleyes:)

[MiamiMadePunk]

5/16/11 training: chest and biceps

DB incline presses superset with Flat DB presses
Presses: 75x8, 90x8, 100x4
Flies: 40x8,40x8, 40x6

Dips superset with DB incline flies
Dips: 3 sets of 8 using bodyweight
Flies: 40x8,45x8, 45x7

Chest press machine(drop set):
1 plate and a 25 per side x 8, drop weight and do 1 plate per side for 8 more

1 plate and a 25 per side x 8, drop weight and do 1 plate per side for 8 more

Cable Flies drop set:
50x8, drop to 30 and do 8 more
60x8, drop to 40 and do 8 more
60x8, drop to 30 and do 8 more

BB curls superset with forearm curls:
BB curls: 70x8, 80x8
Forearm curls: 50x8, 60x8

Two arm DB hammer Curls superset with Two arm DB alternate Curls:
Two arm DB hammer Curls: 35x8, 40x8
Two arm DB alternate Curls: 30x8, 35x6

Rope Curls dropset:
70x8, drop to 50 and do 8 more
100x8, drop to 70 and do 8 more

Preacher curl machine dropset:
100x8, drop to 70 and do 7 more
90x8, drop to 60 and do 5 more


Rest period: 30-45 seconds
Lifting tempo: 1/0/1

[MiamiMadePunk]

5/17/11 training: legs
Lying Leg Curls superset with Leg extension:
Lying Leg Curls: 80x4, 120x4, 150x4
Leg extension: 165x12, 210x12, 195x12

Stiff Leg Deadlift superset with Linear Hack Squat:
Stiff Leg Deadlift(Used a platform to get a better stretch): 225x4, 275x4, 315x4
Linear Hack Squat: 500x12, 500x12, 550x12

Front Squat dropset:
185x4, drop to 135 and do 12 more
185x4, drop to 135 and do 5 more(my core gave out after the 5th rep)


Rest period: instinct
Lifting tempo for hamstrings: 4/0/X
Lifting tempo for quads: 1/0/1

[MiamiMadePunk]

5/12/11 training: delts and triceps:


DB standing front raises superset with DB standing laterals:
Front Raises: 25x8, 30x8, 30x8
lateral raises: 35x8, 40x8, 45x8

DB Upright Rows superset with DB bent-over lateral raises:
DB upright rows: 50x8, 60x8, 60x8
DB bent-over lateral raises: 30x8, 30x8, 30x8

Standing military press dropset:
115x8, drop to 95 and do 8 more
135x6 drop to 95 and do 8 more or to failure

DB lateral raises drop set:
40x8, drop to 35 and do 8 more
50x8, drop to 35 and do 8 more

Close Grip dips superset with seated tricep extensions(used a machine):
close grip dips: 2 sets 8 using my own bodyweight for resistance
seated tricep extensions: 60x8, 60x8,

One arm reverse pushdowns super set with rope pushdowns:
One arm reverse pushdowns: 30x8, 30x8, 30x8
rope pushdowns: 100x8, 120x6, 120x4

Close grip bench drop set:
155x8, drop to 135 and do 8 more
185x8, drop to 135 and do 8 more
205X3, drop to 135 and do 8 more

Rest period: By instinct(try to keep it under a minute)
Lifting tempo: 1/0/1

[MiamiMadePunk]

5/20/11 training: Back
Wide grip pullups superset with two arm DB rows:
Wide grip pullups: 3 sets of 8 using bodyweight for resistance
Two arm DB rows: 65x8, 65x8 75x8

Wide Grip Pulldown(used a hammer bar) superset with seated rows(used a triangle bar):
Pulldowns(weight stack is 200): 120x8, 150x8, 150x8
Seated rows: 180x8, 180x8, 180x8

Reverse grip BB rows drop set:
185x8, drop to 135 and do 8 more
185x8, drop to 135 and do 8 more
185x8, drop to 135 and do 8 more

Cable pullovers drop set(was on a lat pulldown machine:
60x8, drop to 40 and do 8 more
60x8, drop to 40 and do 8 more
60x8, drop to 40 and do 8 more

Rest period: 30-45 seconds
Lifting tempo: 1/0/1

[MiamiMadePunk]

5/23/11 training: Chest
Flat BB press:
135x1, 185x1, 225x1, 245x1, 255x1, 275x1

Plate loaded incline press:
2 plates per side x 3, 2 plates and a 10 per side x3, 2 plates and a 15 per side x2

Weighted chest dips:
bodyweight+50lbs x 4, bodyweight+50lbs x 3


Rest period: 4-5 minutes
Lifting tempo: 4/0/X

[MiamiMadePunk]

5/24/11 training: Legs

BB Squat:
135x1, 225x1, 315x1, 365x1, 405x1, 415x1

BB Hack Squat:
315x3, 365x3, 385x3, 395x2

Stiff leg deadlift(used a platform for a better stretch):
315x5, 335x5

Rest period: 4-5 minutes
Lifting tempo: 4/0/X

[MiamiMadePunk]

5/26/11 training: Delts

Seated Smith Machine shoulder press(no back pad): 135x4, 185x4, 205x2

Standing DB lateral raises: 30x4, 35x4, 40x4, 45x4

Standing DB upright rows: 50x4, 50x4

Rear delt machine: 100x4 165x4


Rest period: 4-5 minutes
Lifting tempo: 4/0/X

[MiamiMadePunk]

5/27/11 training: Back

Deadlift:
135x1, 225x1, 315x1, 405x1, 465x1, 485x0

BB Row(45 degree angle):
275X3, 275X3, 275X3, 275X3

Wide Grip pullups:
Bodyweight+25lbs x3, bodyweightx5


Rest period: 4-5 minutes
Lifting tempo: 4/0/X



**My last 1RM on deadlifts was 425 just 6 weeks ago, but I'm sure I can nail 485 next time.

[SealThunder]

your numbers are inflated, video proof to silence the nah sayers, like they say, no vids, it didn't happen.

[MiamiMadePunk]

your numbers are inflated, video proof to silence the nah sayers, like they say, no vids, it didn't happen.
Next week, I'll post some vids of me high repping 315 squats and 315 deadlifts, and besides, I've already called out BombDonald from youtube on the 315 squat challenge and he accepted my challenge, plus, 1RM's are not as exiciting so that's why I don't post the vids, now that I've explained myself, go away you fucking troll, your no longer welcomed in my journal, got that.

[SealThunder]

Next week, I'll post some vids of me high repping 315 squats and 315 deadlifts, and besides, I've already called out BombDonald from youtube on the 315 squat challenge and he accepted my challenge, plus, 1RM's are not as exiciting so that's why I don't post the vids, now that I've explained myself, go away you fucking troll, your no longer welcomed in my journal, got that.

come on man, you go from 465 deads to 315, nah man, you post up those 1RM, my assumption was correct, inflated numbers indeed.

[MiamiMadePunk]

come on man, you go from 465 deads to 315, nah man, you post up those 1RM, my assumption was correct, inflated numbers indeed.
I'll tell you what, if you some balls which you don't, how about you post yourself a vid of yourself high repping 315 squats on tuesday and high repping 315 deadlifting on friday, I'll post them up, I can promise you that, but if don't, you have proved yourself that you are indeed a buck twenty pound keyboard warrior that jacks off to muscle porn and then troll the forums after that.

[SealThunder]

I'll tell you what, if you some balls which you don't, how about you post yourself a vid of yourself high repping 315 squats on tuesday and high repping 315 deadlifting on friday, I'll post them up, I can promise you that, but if don't, you have proved yourself that you are indeed a buck twenty pound keyboard warrior that jacks off to muscle porn and then troll the forums after that.

stop the bullshit, this is gonna be my last post here, but let me lay it out for you. I don't make claims then fail to back them up. You say you're willing to post vids, great, now you also claim that you can dead 465, and row 275, i wana see that, why is that so fucking hard. Quit making alternate scenario's directed at me to somehow divert the attention from your obvious inflated numbers, you've made yourself transparent buddy, this thread and the numbers in it are all in question. Stop your ego stroke, won't get you no where.

[MiamiMadePunk]

5/30/11 training: Chest and biceps

Incline DB flies: 45x7, 55x7

Incline DB Press: 35x10, 85x9

Chest dips: 2 sets of 11-13 reps using my bodyweight for resistance

Cable Flies(used tower 200): 45x16, 75x16

BB press: 132.6x21, 182.6x6, 162.6x8

DB curls: 45x7, 45x10

Cable curls: 45x12

Hammer curls: 45x13


Rest period: 2-3 minutes
Lifting tempo: 2/1/2/1


**Was an off day, don't know what happened but I'll redeem myself tomorrow for legs

[MiamiMadePunk]

5/31/11 training: legs

leg extension: 150x7, 180x8

Linear Hack Squat(4 plates side) 2 sets of 10 reps

Stiff leg deadlift(used dumbbells): 2 sets of 13 using 65lbs

BB toe raise: 85x20

BB squat(used 1/0/1 lifting tempo): 225x21, 275x14(:()

Rest period: 2-3 minutes
Lifting tempo: 2/1/2/1

[MiamiMadePunk]

I don't whats going on here but it looks like I'm having an off week or something:dunno:

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[termOnator]

What happened to 315lb for reps, all a sudden now it's 225lb? I wonder what your dead vid is gonna be like. You're such a joke, i tolled you, vid's don't lie, but you do.