comeback trail

[ANADROLicfreak]

did arms today.

1.vbar pressdowns 4/150lbs. very slow reps
2.rope overhead ext 4/140lbs for 12
3.one arm rope pressdowns 4/55lbs for 12
4.spider curls 3/45lbs to failure
5.alternate db curls 3/55lbs
6.high cable curls 3/40lbs to failure.

pretty much training to failure with a higher rep range.

weight is 290's right now and 6"3.

[ANADROLicfreak]

today at 294lbs

[DAVIDHARDY]

Still a sessy beast!

[Dadup]

big delts man! :yep:

[ANADROLicfreak]

listening to the new devildriver. its good stuff. very heavy....

[ANADROLicfreak]

big delts man! :yep:

they get alot of work since i cant train chest lol

[Shadow]

Lookin' good, bro.

[BEAST MODE]

So you back here full time now?

I agree on the new DevilDriver! Possibly the best one yet!

[Diabetic Muscle]

Looking solid man. How's the rehab on the pec?

["Rodz"]

Nice getting back to the gym man, hows your prc doin

[ANADROLicfreak]

pec sucks. ya the best dd cd ever. doing shoulders today

[ANADROLicfreak]

shoulders today

1.smith machine press 4/225 for 10 reps
2.standing laterals 4/45lbs for 12
3.leaning away one arm side laterals 3/30lbs for 12 to 15
4.reverse pec deck 4/130lbs to failure. last set did a 3 times drop.
5.bent over reverse flys 3/35lbs for 12

[ANADROLicfreak]

then 35min of low intensity cardio.

[BEAST MODE]

Does the pec hinder your shoulder training at all?

[ANADROLicfreak]

not really. sometimes during pressing movements.if i dont do full lock out its fine. i could have went heavier on those presses but played it easy. shoulders arent a weak point anymore for me.

did 40min of cardio this morning. starving now.lol

[BEAST MODE]

I can tell your shoulders have grown dude...freakin boulders!

[ANADROLicfreak]

aw thanks...;)

[BEAST MODE]

I know something else that's huge on you. 34% homo.

[ANADROLicfreak]

45% accepted homo^

[BEAST MODE]

So you just accepted 15.3% of my homoness. Such a sweetheart...

[ANADROLicfreak]

i accept 99.9% actually.

[BEAST MODE]

I knew I'd get you to admit it! ;)

[ANADROLicfreak]

so when is your next show?^

[BEAST MODE]

November 5...KY Muscle.

[ANADROLicfreak]

so you get a few months to pig out.

[BEAST MODE]

Not really pigging out...I'm running a clean bulk. Last week I pigged out. Now my cheats are W/F/S evenings.

[DAVIDHARDY]

Not really pigging out...I'm running a clean bulk. Last week I pigged out. Now my cheats are W/F/S evenings.


Really?

[BEAST MODE]

Yeah...both nights of the weekend I get to eat!!!

[DAVIDHARDY]

Just "Breaking your balls" as Carl Lanore would say.

[ANADROLicfreak]

i took today off. figured i would put up last leg workout i did saturday.

supersets

1. leg press 4/6plates a side ss with smith machine squats 4/225lbs
on the leg press last set i got 40 reps and squats 12 reps
2. hack squats 3/2plates a side ss with leg ext 3/130lbs
rep range was high also 15plus
3. sissy squats 3/bodyweight to failure

[ANADROLicfreak]

sunday did hams

1.stiff leg deads 5/225 for 20 reps
2.hamstring kickback machine 3/50lbs to failure on last set

[Gerb]

I can tell your shoulders have grown dude...freakin boulders!

what a flirt

[Gerb]

sunday did hams

1.stiff leg deads 5/225 for 20 reps
2.hamstring kickback machine 3/50lbs to failure on last set

the old butt blaster, that is a great machine, when I do it, I keep my knee bent and locked in the same angle throughout the ROM, my favorite Ham exericse, absolutely destorys them when done correctly. Nice training. 100reps at 225 is pretty sick... are you walking funny?

[BEAST MODE]

I have developed an affinity for the butt blaster too! The machine I mean...not any of your things. No homo.

[ANADROLicfreak]

sure^^^ ya it hits your hams and glutes different than anything else out there

[ANADROLicfreak]

been sick for like 3 days now. went to doctor and got some meds.hope to hit it tommorrow.not being in the gym will make ya go crazy

[Mr.Bones]

Welcome back, I'm surprised the shoulder pressing doesn't bother your pec.

Surely a good sign.

[ANADROLicfreak]

ya im not going heavy yet on those either though

[ANADROLicfreak]

arm workout yesterday.

1.one arm preacher curls on cables 4/70lbs for 10 reps or failure
2.spider curls 3/40lbs for 10 to 12
3.hammer curls on cables 3/150lbs for 20 reps or failure
4.vbar pressdowns 4/170lbs for 15 reps
5.one arm db ext 4/40lbs did a drop set on last set. 40,30,20
6.double cable handle pressdowns 4/130lbs for 10
7.rope one arm pressdowns 4/50lbs to failure

starting to feel better now. im ready to start using some heavier weights now i think. i did watch the orlando pro today. what a load of bullshit. i dont understand placings anymore. how haley got what he did is beyond me.

[Mr.Bones]

Yea wtf haley barely even had abs.

1.cedric
2.Eugene
3.Libertore
4.Banks
5.Haley

From teh pics I saw, I wasn't there.

[ANADROLicfreak]

ya i agree with you^^^ i watched the webcast. which was very low quality. why would you pick that show to cast anyway?

[ANADROLicfreak]

back training

1.bent over rows 4/295 for 8 reps
2.hammer pulldowns reverse grip 3/3plates a side
3.close grip pullovers 4/180 to failure ss with rope rows on cables 4/150lbs
4.db rows3/140lbs for 10 reps

[Shadow]

ya i agree with you^^^ i watched the webcast. which was very low quality. why would you pick that show to cast anyway?

I think they might have just been testing it out. I get the feeling we'll see more and more webcasts from here on out.

[BEAST MODE]

Having been in the 4th row at that show, I have to say Marcus was top 3 easily. Cedric shouldn't have won, but his shape carried him and he was about the only guy whose back conditioning matched his front. A lot of guys lost from the back. Steve and I both said it should've been Cedric, Eugene, Marcus/Mike top 3 before they announced it. When Eugene was announced 3rd that place went nuts...kinda like when Gunter got 5th that one year at the Olympia, just on a smaller scale. Fun show though!

[ANADROLicfreak]

ya i am not a fan of haley though. oh well that is why its bodybuilding lol.

did shoulders last nite

1.side laterals 4/50lbs last set i did a drop set...50,40,30,20
2.smith machine press 4/225lbs for 10's
3.cable side laterals behind back 3/40lbs for 10
4.bent over reverse flys 4/45lbs for 10
5.standing db curls 3/40lbs
6.stand ez curls 3/80lbs

i wanted to get some blood in my bi's. i will do the same for tri's and train them on their own day also. legs are tonight

[BEAST MODE]

I don't really care for Marcus's shape, but his conditioning was pretty good. His belly is too big imo.

[ANADROLicfreak]

its just his lower abs. weird isnt it?

[BEAST MODE]

Yeah and he doesn't control them on stage that well. Looks bad when he turns to the side.

[ANADROLicfreak]

legs last night

1.leg press 4/7plates a side for 26 reps for last set
2.hack squat 4/3plates a side 10 reps
3.sissy squats 3/bodyweight to failure
4.one leg press 3/2plates a side for 12 to 15 reps

[BEAST MODE]

You hitting hams on a different day?

[ANADROLicfreak]

not suppose to but i had been slacking on legs and after that workout i couldnt train hams. i will throw them in on arm day.

[ANADROLicfreak]

arms last night.

1.warm up with rope pressdowns 2/60,80lbs
2.straight bar pressdowns 4/185lbs for 10 to 12 reps
3.one arm pressdowns 4/70lbs for 10
4.tricep ext machine 3/120lbs to failure. just to get as much blood in there as possible
5.one arm preacher cable curls 4/70lbs for 10
6.hammer curls 3/75lbs for 8 reps
7.ez curl bar 3/90lbs to failure

[BEAST MODE]

You need to wrap those big strong arms around me...no homo.

[Shadow]

Nice work big dude.

[ANADROLicfreak]

gonna do a quick hams and calves workout tonight. probably 40 min of cardio also.

[ANADROLicfreak]

did hams calves and some chest

1.lying curls 4/120lbs for 12 ss with db stiff deads 4/60lbs

2.standing calf raises 5/5 plates with 10lb plates between them.
3.cable crossovers 4/20lbs up 10lbs on those
4.flat db press 4/8lbs
5.chest press machine 4/30lbs for 20 or so reps

[ANADROLicfreak]

also did 35min of cardio

[BEAST MODE]

Feel like you're healing up at all?

[ANADROLicfreak]

ya slowly i guess...

back was today. went fairly heavy

1.bent rows 4/last set 365lbs for 7 reps
2.tbar rows 4/6 and a half plates for 8 reps
3.hammer pulldowns 4/3plates a side for 10 to 12
4.close grip pulldowns 3/200lbs for 10
5.hypers 3/45lbs plate for 20reps

plus 30 mins of low intensity cardio
5.hypers 3

[Shadow]

Fuck yeah you went heavy. Nice work bro.

[ANADROLicfreak]

i am going for 405lbs row. it will happen lol

[BEAST MODE]

Yeah buddy...that's some good training! Nice and heavy!

[ANADROLicfreak]

leg day

leg press 4/8plates a side for 15 reps
hack squat 4/3plates a side 12 reps
front squats 3/225lbs for 12 to 15 reps
sissy squats 3/bodyweight to failure

[ANADROLicfreak]

my diet consists of 50 grams of pro and 20 to 25 grams of fat per meal. 7 meals a day. including shakes. so like 3 meals and 4 shakes

[Shadow]

How long have you been on that diet?

[ANADROLicfreak]

a few weeks^

back day was tuesday

1.lat pulldowns to front 4/230lbs for 12 reps
2.one arm rows 3/140lbs for 10 reps
3.bent rows 4/last set was 375lbs for 7 reps personal best
4.straight arm pulldowns 3/120lbs reps ? they pull my chest too bad to go heavy
5.hypers 3/bodyweight plus 25lbs plate for 20 reps