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  1. #16
    OLYMPIAN Granite-Dawg's Avatar
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    Took that pic today. I know I'm that guy who took a selfie in the gym.

    Did LISS cardio for 30 minutes yesterday.
    I was almost finished with my fourth set of 14 reps with 415 rack deads yesterday, when my secretary called and said I was being audited. Needless to say I stopped and went back to my office. The audit went well, and I survived LOL.

    Today 6/12/14
    Shoulders and Triceps

    BB Shoulder press Smith Machine
    225x3x12
    315x3x10

    Arnold Press
    60x3x14

    standing DB side lat raises
    30x4x14

    V-Handle push downs
    220x3x50

    Single Arm Cable Push Downs
    90x3x14

    dips
    bwx66
    bwx64
    will add weight from here forward on dips

    Very little elbow pain. Stayed away from heavy direct tricep work, and it seemed to help.
    DON'T BE AVERAGE!!!

  2. #17
    OLYMPIAN Virtual Trauma's Avatar
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    Feb 2009
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    Phoenix, AZ
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    546
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    Looking good!

  3. #18
    OLYMPIAN Jordan Coburn's Avatar
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    Canada
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    Absolutely thrilled with your progress thus far Brother!! This is only the beginning.

  4. #19
    OLYMPIAN Granite-Dawg's Avatar
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    Quote Originally Posted by Virtual Trauma View Post
    Looking good!
    Quote Originally Posted by Jordan Coburn View Post
    Absolutely thrilled with your progress thus far Brother!! This is only the beginning.
    Thanks Trauma!!

    Jordan, Thank you brother!! We are gonna turn this up!!!
    DON'T BE AVERAGE!!!

  5. #20
    OLYMPIAN Granite-Dawg's Avatar
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    6/13/14
    Back and Biceps

    Bent Over Rows
    225x3x14
    315x2x8

    Single Arm DB Row
    120x2x14

    Low Pulley Row
    220x3x16

    Chin Up palms facing inward
    bwx12
    bwx3x10

    SIngle arm DB curls
    45x4x14

    Concetraion curls
    35x4x16

    Back is pumped and biceps feel great. It makes a huge difference training when your nutrition is on point and you can see changes daily. Thanks Jordan!!
    DON'T BE AVERAGE!!!

  6. #21
    OLYMPIAN Jordan Coburn's Avatar
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    Quote Originally Posted by Granite-Dawg View Post
    6/13/14
    Back and Biceps

    Bent Over Rows
    225x3x14
    315x2x8

    Single Arm DB Row
    120x2x14

    Low Pulley Row
    220x3x16

    Chin Up palms facing inward
    bwx12
    bwx3x10

    SIngle arm DB curls
    45x4x14

    Concetraion curls
    35x4x16

    Back is pumped and biceps feel great. It makes a huge difference training when your nutrition is on point and you can see changes daily. Thanks Jordan!!
    Let's keep it going buddy!

  7. #22
    OLYMPIAN Granite-Dawg's Avatar
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    Feb 2013
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    Georgia
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    6/16
    Chest

    Flat BB Bench
    135x3x12
    225x3x8
    315x3x6

    Incline Plate Loaded Machine
    225x3x14

    Cable Cross Over
    70x4x20

    Dips
    BWx3x50
    Struggled on the last set form was bad on the last ten reps probably looked like a little girl with all the wiggling I was doing but I didn't want to quit.

    Felt great in the gym today. Started the morning out with 30 minutes of LISS cardio.
    DON'T BE AVERAGE!!!

  8. #23
    OLYMPIAN RichDC2's Avatar
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    Your a strong brick shithouse! good luck man lookin good.
    Cool Jordan is helping you out, he knows his shit!
    Stop by my Training Log: RichDC2's Log
    Thee RX 2013 Journal of the year
    Full fledged member of Team Starnes

  9. #24
    OLYMPIAN Granite-Dawg's Avatar
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    Quote Originally Posted by RichDC2 View Post
    Your a strong brick shithouse! good luck man lookin good.
    Cool Jordan is helping you out, he knows his shit!
    Thanks Brother!! That means a ton coming from you!!!
    DON'T BE AVERAGE!!!

  10. #25
    OLYMPIAN Granite-Dawg's Avatar
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    6/17/14
    Trained Legs today.

    Squats with Manta Ray
    135x3x12
    225x3x12
    315x3x12
    didn't go higher because didn't have a spotter.

    Lunges
    55 lb DBx2x20

    Leg Ext
    200x4x25
    paused for a count of 2 at the top of each rep

    adductor and abductor
    120x4x25

    Lying leg curls
    120x4x16
    Had to leave early for doctors apt because on top of tendonitis, I have developed bursitis in the same elbow. I have backed off of the heavy pressed weights trying to help it, but I feel like I am backing up. I know for certain I wont stop training because I have goals to reach still.
    DON'T BE AVERAGE!!!

  11. #26
    OLYMPIAN Granite-Dawg's Avatar
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    6/18/14
    Back

    Rack Deads 1" below knee
    135x2x12
    225x2x12
    315x2x12
    405x2x12
    495x1x12
    555x1x10
    Felt awesome to pull over 500 today. I will Pull 600 in a few weeks. To me dead lifts activate so much muscle that it just pumps me up.

    Low Pulley Row
    220x4x14

    Reverse Grip Pull Down
    220x4x10

    Pull Over
    95x4x12

    Overall I feel so much better because of my nutrition plan. Jordan listens and answers all my stupid ass questions every day.

    I also did 35 minutes LISS this am in a fasted state.
    DON'T BE AVERAGE!!!

  12. #27
    OLYMPIAN Granite-Dawg's Avatar
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    Feb 2013
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    Georgia
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    6/19/14
    Shoulders

    Smith Shoulder Press
    135x3x12
    225x3x12
    315x2x8

    Seated Side Laterals
    35x1x14
    40x1x14
    45x1x14
    55x3x12

    Standing Cable Side Laterals
    40x4x14 Pause at the top of each rep

    DB Shrugs
    125x3x16

    30 minutes LISS Cardio in fasted state first thing this AM.

    Felt damn good training. As usual on my own because I chew up and spit out training partners. In this town toward the end of the work week the gym is empty when I train because all the upper body hero's have already trained.
    Shoulders feel amazing today!!




    This is the song for today
    DON'T BE AVERAGE!!!

  13. #28
    OLYMPIAN Granite-Dawg's Avatar
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    06/20
    Arms
    Performed 30 minutes of LISS in fasted state.
    Felt great today. I stayed away from heavy pressing movements because of my elbow issues. I still had an amazing pump, and I didn't think I would. My triceps had such a pump that my biceps were pumped after training triceps.

    Close Grip Bench Press
    135x3x12
    225x4x14

    V handle push downs
    220x2x55

    Single Arm Press downs
    100x3x12

    Biceps
    Pin Wheel Curls
    60x4x14

    Concentration Curls
    35x3x20

    Overhead Cable Curls
    40x3x12
    DON'T BE AVERAGE!!!

  14. #29
    OLYMPIAN Jordan Coburn's Avatar
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    Glad to hear that the elbows are holding up! keep at it brother!

  15. #30
    OLYMPIAN Virtual Trauma's Avatar
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    Nice. Keep it up!

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