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Thread: Elf's Huge Log

  1. #46
    OLYMPIAN Elf's Avatar
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    Arms & Calves:

    EZ Bar Curls:
    50lbs x12
    60lbs x12
    70lbs x10
    80lbs x8
    80lbs x8
    80lbs x8

    Close Grip Smith Bench Press:
    135lbs x12
    135lbs x12
    185lbs x10
    185lbs x10
    185lbs x10
    185lbs x10

    DB Curls:
    25lbs x12
    30lbs x8
    30lbs x8
    30lbs x8

    Cable Overhead Triceps Extensions: [The weight stack doesn't have numbers on it, so idk how much weight I was doing.]
    1 Warmup Set
    3 working sets x12
    *Drop Set* xFailure

    DB Hammer Curls:
    30lbs x12
    50lbs x8
    45lbs x8
    45lbs x8
    *Drop Set* 20lbs xFailure

    Single Arm Rope Pushdowns:
    20lbs x15
    30lbs x12
    30lbs x12
    30lbs x12

    DB Preacher Curls:
    25lbs x12
    30lbs x10
    30lbs x8

    Single Arm Lying Cross-Body DB Triceps Extensions:
    15lbs x12
    25lbs x12
    25lbs x12
    25lbs x12ish
    *Drop Set* Single Arm Standing Overhead DB Triceps Extensions 20lbs xFailure

    Seated Calf Raises Supersetted w/ Bodyweight Standing Calf Raises:
    4 sets of each plus 2 drop sets on seated raises

    Post-Workout:
    One live turkey
    IG: hi_im_tyan

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    : Elf's Huge Log

  2. #47
    Administrator Mac's Avatar
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    I know a girl smarter than you and not interest in boxer briefs.

    Great arm blast. Similar to my arm workouts. I prefer my turkeys not moving.

  3. #48
    OLYMPIAN PA Kodiak's Avatar
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    Quote Originally Posted by Elf View Post
    I ceased to post in that thread about 2 years ago, got into some relationships I probably shouldn't have gotten into, drank too much and became a little bitch.

    Now I'm back and gunning for that Top 10 spot again.
    Sounds eerily familiar. Women weaken legs my brother. Especially those party girls who throw you off you road to greatness.

    Excellent log man, I'll be continuing to stop by and pick your brain from time to time. Maybe steal a few workouts. Best of luck on your road to the Nationals.

    These post workout meals though. Had me fuckin dying...

    handful of cheese (must be a keto thing?)

    magic mushrooms and 8 hrs yoga (must be some kind of postwo supplement i never heard of. That 8 hrs has got to be a typo. Maybe he meant 1?)

    6 shots of tequila, 7 doritos (ok now i know hes trolling, no one eats just 7 doritos!)
    Instagram: PA_Kodiak
    My Training Log for the 2018 Pittsburgh Championships: http://forum.animalpak.com/showthrea...69#post1451169

  4. #49
    OLYMPIAN Elf's Avatar
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    Quote Originally Posted by Mac View Post
    I know a girl smarter than you and not interest in boxer briefs.

    Great arm blast. Similar to my arm workouts. I prefer my turkeys not moving.
    I eat birds out of pure hatred for their species. The protein is just a consequential element.

    Quote Originally Posted by PA Kodiak View Post
    Sounds eerily familiar. Women weaken legs my brother. Especially those party girls who throw you off you road to greatness.

    Excellent log man, I'll be continuing to stop by and pick your brain from time to time. Maybe steal a few workouts. Best of luck on your road to the Nationals.

    These post workout meals though. Had me fuckin dying...

    handful of cheese (must be a keto thing?)

    magic mushrooms and 8 hrs yoga (must be some kind of postwo supplement i never heard of. That 8 hrs has got to be a typo. Maybe he meant 1?)

    6 shots of tequila, 7 doritos (ok now i know hes trolling, no one eats just 7 doritos!)
    Hahaha I actually had to kick the dorito habit altogether. I was genuinely addicted to eating bags of doritos for a while. It's been.. tough.

    Somebody on these boards said something to the effect of, Even if you get the woman of your dreams for just a day or for just a month or for just a year, that's better than never having her at all. Most men can't claim that much. But the other end is, it's a shame she had to deal with me for as long as she did lol

    There's always a lot of self-work to do and this bodybuilding thing is just another part of whole process of being a better human overall. It's good to be back hitting it hard with a goal in mind. I appreciate the kind words, man.
    IG: hi_im_tyan

    My Journal
    : Elf's Huge Log

  5. #50
    OLYMPIAN Elf's Avatar
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    Back:

    Single Arm Pull-Downs:
    50lbs x15
    60lbs x12

    V-Bar Pull-Downs:
    110lbs x12
    120lbs x12
    130lbs x12

    Deadlifts:
    135lbs xWarm
    225lbs xWarm
    315lbs x6
    315lbs x6
    315lbs x6
    315lbs x6

    Hammer Strength Rows: [Counting all plates altogether]
    2 Plates x12
    4 Plates x12
    6 Plates x8
    6 Plates x6ish
    *Drop Set* 4 Plates xFailure
    *Drop Set* 2 Plates xFailure

    Neutral Grip Pull-Downs:
    100lbs x12
    120lbs x10
    130lbs x10
    150lbs x6
    *Drop Set* 120lbs xFailure

    DB Bent Over Rows:
    45lbs x12
    55lbs x10
    65lbs x8
    65lbs x8

    DB Pull-Overs:
    35lbs x12
    45lbs x12
    60lbs x10
    35lbs xFailure

    I did some preacher curls too.

    Post-Workout:
    Dave Palumbo's toe nails
    IG: hi_im_tyan

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    : Elf's Huge Log

  6. #51
    OLYMPIAN Elf's Avatar
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    Legs & Abs: My work capacity is growing and growing. I felt amazing today. Everything was grooving and the moment I started feeling winded I was right back to normal. I didn't plan on doing so much volume, but my body could, so I did.

    Barbell Squats:
    135lbs xWarm
    225lbs x5
    275lbs x3
    315lbs x4
    315lbs x4
    315lbs x4
    315lbs x4
    315lbs x4
    315lbs x4
    315lbs x4
    315lbs x4 [I genuinely feel like I mildly blacked out during this set. On my last rep I didn't remember even going down for my first rep.]

    Front Squats:
    135lbs xWarm
    185lbs x6
    185lbs x6
    185lbs x6
    185lbs x6
    185lbs x6
    185lbs x6

    Lying Hamstring Curls:
    2 Warm up sets + 4 working sets x10-12

    DB SLDL:
    20lbs x15
    30lbs x12
    35lbs x12
    40lbs x10
    40lbs x10

    Seated Quad Extenions
    : [With resistance band]
    2 warm ups + 4 working sets x10-12 + 3 Drop Sets to Failure

    Standing Single Legged Cable Hamstring Curls
    :
    30lbs x15
    35lbs x12
    35lbs x12
    35lbs x12ish

    Sissy Squats: [Holding 25lbs Plate]
    4 sets x10-12

    Then I did 3 sets of ab rollers and some weighted crunches.

    Post-Workout:
    Metamucil, 3 hits of LSD
    Last edited by Elf; 04-18-2017 at 09:24 PM.
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  7. #52
    OLYMPIAN Elf's Avatar
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    Shoulders: Yesterday's workout

    DB Side Lateral Raises:
    15lbs 15
    20lbs x12
    30lbs x12
    30lbs x12
    35lbs x10

    Seated DB Shoulder Press:
    40lbs x12
    50lbs x12
    60lbs x10
    60lbs x10
    70lbs x6
    70lbs x6

    Bent Over DB Rear Lateral Raises:
    20lbs x15
    25lbs x12
    35lbs x10
    35lbs x10

    DB Front Raises Supersetted w/ Rope Face Pulls:
    30lbs DB's / 60-80lbs Face Pulls - 5 sets x10-12


    I'll be hitting pecs and calves today.
    IG: hi_im_tyan

    My Journal
    : Elf's Huge Log

  8. #53
    OLYMPIAN pd's Avatar
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    What happened to Elf???

  9. #54
    OLYMPIAN BananaHammock's Avatar
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    Quote Originally Posted by pd View Post
    What happened to Elf???
    He's busy. Santa fired up the toy shop last week

  10. #55
    Administrator Mac's Avatar
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    He got bored... didn't get enough attention is my guess.

    Come back Elf, someone misses you.

  11. #56
    OLYMPIAN pd's Avatar
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    Quote Originally Posted by Mac View Post
    He got bored... didn't get enough attention is my guess.
    Whenever anyone posts a decent amount in a short time then stops suddenly my mind wonders suspiciously and I fear the worst. The problem is...I've been right a few times.

  12. #57
    OLYMPIAN pd's Avatar
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    Got curious to see if Elf ever came back . Saw a link to his Instagram. As of a couple of days ago he's lifting steady and looks like he's moving some serious weight. Good for him. Guess he just got tired of posting here.

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