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View Full Version : no mass for the lazy ass - the growth continuum



kartwheel
02-05-2006, 03:16 PM
here it is, the continuation of a journey started many moons ago. i'm back on a strict eating regimen: food, food and more food.

i will be posting my befores and currents. that should happen in two weeks. it's not really "after" pictures, that gives to an ideaology that i will be done, complete, finish. no one is ever finished.

here is a list of supps that i know i will be on (some next week, some to add later):
on - 100% Whey Gold Standard
bsn - cellmass
bsn - no-exlpode
legal gear - methyl 1-alpha
gaspri - novadex xt

super bowl pre-game starting...

kartwheel
02-06-2006, 07:24 PM
had a decent day today, in terms of workout. i had to perform my pushup/situp evaluations today. i passed. after doing so, i jogged 3/4 miles before heading to the gym.

chest and back still sore from friday and saturday. hit some shoulders today.

db military press x 5 sets
cable laterial rasies x 3 sets
db front raises x 4 sets

i'm really looking forward to my supps getting here; i need my recovery time to improve. also wanting my knee to get better. today was the first time i have tried to run on it since late october. we'll see if it's sore tomorrow.

dinner was good tonight, baked ham, brown rice, dressing... water....water... i've been eating as much as i can all day, and i can't seem to fill the pit in my stomach. i love it. eat. eat. eat.

kartwheel
02-07-2006, 05:52 PM
gonna be hitting the gym here in an hour or so...

chest day today. feeling good. no chest soreness like yesterday. ive already ate 4 times today. gonna hit a meal before the workout; follow up workout with the 6th meal. grow, grow, grow.

supps still haven't come in yet... patience.

kartwheel
02-08-2006, 06:44 AM
chest workout felt great.

bench press x 5 sets
incline db flyes x 3 sets
decline bench press x 4 sets

chest felt slaughtered. ate again. sleeped 7 1/2 hours.

kartwheel
02-09-2006, 06:47 AM
took the day off on wednesday. growth day. my first shipment of supps came in yesterday afternoon so i will be starting those today. planning on hitting the back tonight.
and surprisingly, my chest doesn't feel near as sore as i expected. recovery is improving.

ericg
02-09-2006, 06:54 AM
Hey I remember you. Glad to see you back bro.

kartwheel
02-09-2006, 07:46 PM
thanks ericg...
it is nice to be back here. back in the habbit.

decent workout today. had to do our normal air force "prt" workout today. after, went to the gym for a little while. knocked out the back today.

warm up set of chin ups
front pulldown x 4 sets
dy row x 4 sets
cable pullovers x 4 sets
cable rows x 4 sets

finished up with optimum nutrition shake & a serving of cellmass. wasn't able to hit the no-exlpode today. that starts tomorrow.
ate dinner about 1/2 hour after.

kartwheel
02-10-2006, 04:46 PM
about to go hit the gym. shoulders today. bi's & tri's tomorrow. gotta go take my no-explode.

McIrish
02-10-2006, 06:40 PM
welcome back to the forum KW, good to see you hittin the gym hard - my best buddy said he lost some crazy amt of weight through the AF, too... all that field training stuff. glad to see you gettin it back

kartwheel
02-10-2006, 07:16 PM
thanks mcirish. i'm really glad to be back.
taking my cellmass right now as i type.

tore up the shoulders today:

db military press: 50's x 10, 50's x 9, 50's x 71/2, 55's x 5
cable upright row: 100 x 10, 120 x 10, 130 x 8, 130 x 7
bent-over db raise: 15's x 10, 15's x 7, 10's x 10, 10's x 10
cable laterial raises: 20 x 10, 20 x 8, 20 x 6 1/2

tired. hungery. gotta go eat some "growtein".

kartwheel
02-11-2006, 08:59 AM
can't wait till later this afternoon. gonna hit bi's & tri's today. im syched. gotta go eat meal number 1. probably gonna eat eggs, oatmeal w/brown sugar, cup milk, glass water, maybe a banana if the chow hall has some.

kartwheel
02-11-2006, 09:41 AM
oh bye the way, that was my first workout on no-explode. bsn recommends 2-3 scoops 30-45 min before workout on empty stomach. i took 1 scoop 45 min before workout. all i can say is that my focus was like non-other; i wouldn't say it's placebo effect either. i felt like i could zone in on what i was doing or going to do. helped me with my intensity also. i generally work at a high intensity during the set, calm between. i can't wait to take it today. plus, it taste great. bsn - so far, so good.

kartwheel
02-11-2006, 08:21 PM
great workout today. even when i was done, my body felt like it could keep going. i love the products i'm on right now.

here's today's breakdown:
db overhead ext x 4 sets
v-b bar push downs x 4 sets
db kickbacks x 3 sets
barbell curls x 3 sets
preacher curls (hammer strength) x 4 sets
high cable curls x 4 sets

great workout. loved it. not working out tomorrow, it's a grow day.

kartwheel
02-12-2006, 03:41 PM
i have to say, my body feels tired today. i've had plenty of sleep, yet i'm pretty fatigued. good thing today is a growth day. i can say that my forearms are sore today, same with my tri's. bi's are tired, maybe sore tomorrow.

took my cellmass this morning, first thing. will be taking my no-explode in a couple hours.

kartwheel
02-13-2006, 04:54 PM
woke up this morning and my muscles felt full. does that sound strange? some days you wake up and you feel so small; today was one of those days where i woke up and i felt dense. i love that feeling. gonna go hit the gym in a little while: chest day. my forearms are still sore, that is so unusual. anyway, i really feel i'm going to be focused in the gym today.

kartwheel
02-13-2006, 09:02 PM
great chest workout today! :strong:

if i can remember well enough, it went something like this:

bench press: 115 x 15, 185 x 10, 205 x 5, 185 x 7, 195 x 4
peck deck: 90 x 15, 130 x 10, 160 x 8, 160 x 7
decline bench: 165 x 9, 165 x 7
cable crossovers: 40 x 12, 50 x 10, 50 x 9

chest felt like jello when i was done. as you can see, i enjoy changing up my rep range from set to set. took my no-exlpode before. took my cellmass this morning and post workout. i've eaten 5 meals today, about 40 grams of protein in each. i don't get picky and count calories; i look in the mirror and attempt to make adjustments

ericg
02-14-2006, 06:17 AM
Nice session bro.

That must of sucked to drop down that much weight for the AF, if i remember right you were a pretty lean ~220?

kartwheel
02-14-2006, 08:36 PM
That must of sucked to drop down that much weight for the AF, if i remember right you were a pretty lean ~220?

yeah, i was about 220, not too lean, but lean. i miss it. right now i'm about 21 pounds under that with a little more belly weight, but not much.

hit the back today, after doing military pt (pushup/situps, etc.):

body weight wide grip pullups: 4 1/2
wide grip front pulldowns: 130 x 10, 140 x 10, 140 x 8, 150 x 6
t-bar row: 55 x 10, 70 x 10, 80 x 9, 90 x 6 1/2
db rows: 55 x 10, 60 x 10, 60 x 10
body weight low back ext: 12 x 2 sets

i was burnt out at the end of this one. ate 6 times today, i'm proud of that. tomorrow should be a growth day. i will have to do pt again, but i won't be in the gym. i plan on taking pictures on the 28th and posting them. will see what happens.

ericg
02-15-2006, 05:37 AM
Nice work, looking forward to the pics.

kartwheel
02-15-2006, 06:35 PM
grow day today. i've eaten 4 times so far today. i just had to do some pushups during military pt, nothing that is really going to affect my recovery. plan on hitting the shoulders tomorrow.

eric: do you have a larger image of your tat on your back? i'd like to see it. it looks sweet.

Con
02-15-2006, 06:47 PM
good stuff kartwheel, glad you are enjoying yourself, and enjoy the food for both of us(gay cut for me), ill be checkin up on u too and I hope to see some advice from you soon :)

ericg
02-16-2006, 11:01 AM
grow day today. i've eaten 4 times so far today. i just had to do some pushups during military pt, nothing that is really going to affect my recovery. plan on hitting the shoulders tomorrow.

eric: do you have a larger image of your tat on your back? i'd like to see it. it looks sweet.

Check out this post bro...

http://www.wannabebigforums.com/showpost.php?p=1303848&postcount=7

kartwheel
02-19-2006, 01:16 PM
ok so it's been a couple days since i posted. sorry, i've been pre-occupied by being allowed to move back in the apartment with my wife. (was in a little military trouble). anyhow, i did do a solid shoulder workout on thursday. felt great. friday i busted up my arms. i just thought about typing out the workout but i cannot remember from friday. i have got to start writing these wourkouts down again in a journal. saturday and today have been growth days, but i might try to do a little leg work this afternoon and see how the knee feels.

till then, eat and grow.

kartwheel
02-20-2006, 12:32 PM
chest day today. im excited. i'm off from work, get to go workout. i'm planning on taking some pics while i'm at the gym. hope they turn out. i'm feeling strong today, but we shall see what happens. i'm going to attempt to improve and increase weight from last workout.

kartwheel
02-20-2006, 04:25 PM
ok, great chest work today. i wanted to post some numbers before i forget.

bench 135 x 12, 205 x 8, 205 x 6, 185 x 7, 185 x 5
incline db press: 50's x 10, 60's x 8, 60's x 6
peck deck: 130 x 10, 160 x 8, 145 x 9, 145 x 10
cable crossovers: 50 x 10, 55 x 8

felt great today. i took some pics also. i'm gonna post those later tonight.

kartwheel
02-20-2006, 10:28 PM
some before and current pics.

first set taken on jan 29, 06
pic1 (http://searsfamily.photosite.com/~photos/tn/354_1024.ts1140498984375.jpg)
pic2 (http://searsfamily.photosite.com/~photos/tn/356_1024.ts1140499070421.jpg)
pic3 (http://searsfamily.photosite.com/~photos/tn/355_1024.ts1140499026500.jpg)

this set taken today, feb 20
pic1 (http://searsfamily.photosite.com/~photos/tn/335_1024.ts1140498649828.jpg)
pic2 (http://searsfamily.photosite.com/~photos/tn/337_1024.ts1140498760484.jpg)
pic3 (http://searsfamily.photosite.com/~photos/tn/336_1024.ts1140498713609.jpg)

Con
02-21-2006, 06:58 PM
Coming along nicely, keep at it.

kartwheel
02-23-2006, 12:45 PM
alright, i finally felt comfortable hitting the legs last night. i didn't want to go balls out cause i do need to walk for the next few days. here's kinda how it went:

sldl: 2 sets x 10 - 135 & 225
squats: 2 sets x 10 - 135 & 225
hammer strength leg extensions: 2 sets x 10 - 50
cybex seated leg curls: 2 sets x 10 - 70 & 80

knee felt like it handle it well during, no knee problem today. i am sore as hell though. today is an off day from the gym. i have military pt to do, but that shouldn't hinder my recovery at all. *just hope my legs make it through*

ericg
02-23-2006, 01:30 PM
Nice leg session man.

The pics are looking good as well, i can see a difference for sure. keep it up bro.

kartwheel
02-24-2006, 12:39 PM
god my legs are sore. i'm having a hard time walking today. i did a light 3/4 mile jog yesterday. thought that might help. looking forward to shoulders today; they've been feeling thick lately.

kartwheel
02-27-2006, 07:09 PM
great workout today. took the weekend off to let my body recover; boy did i need it. chest felt ready to go today:

bench: 115 x 12, 225 x 5, 205 x 8, 205 x 6, 210 x 4 + 1 assisted
peck deck: 160 x 10, 160 x 9, 175 x 6
incline bench: 185 x 2, 145 x 10, 155 x 7, 155 x 5

getting stronger. getting bigger. weighed in today at 208. :strong:

still on cellmass and no-explode. been on 1-alpha for a week.

kartwheel
03-02-2006, 09:45 PM
intense shoulder workout today. i had to stop on my last exercise cause my pump was too intense. pain.

smith machine military press: 95 x 12, 155 x 10, 155 x 9, 160 x 7
cable upright rows: 120 x 10, 140 x 10, 160 x 7, 150 x 7 1/2
db laterial raises: 20's x 10, 20's x 10, 20's x 4

i am gaining some great strength & weight. hit the scale before i started and it showed me 213lbs. yes!

kartwheel
03-07-2006, 11:44 AM
omg, the chest feels great today. hard work yesterday. intense is all i can say. i've been adding more plates again.

bench press: 115 x 15, 225 x 9, 235 x 5, 225 x 5, 205 x 7
peck deck: 160 x 10, 175 x 8, 175 x 8
incline db press: 60's x 10, 70's x 9, 70's x 8
cable crossovers: 60 x 10 (not very well controlled), 45 x 10, 45 x 10

the chest is slaughtered man. it is soo fatigued today, but i am ecstatic about the strength gains. i'm going to max out in 2 weeks, 315 maybe?

kartwheel
03-13-2006, 04:48 PM
gonna try to max out at 300lbs today on the bench. gonna film it too. i'll have to find a way to put it online so i can post it. wish me luck.

kartwheel
10-06-2006, 11:09 PM
maybe i can continue with this journal for an extendend period of time now. here are where my stats kinda sit right now:

- turn 25 in november
- weighed in at 206.4 last monday
- 6 ft
- current goal: weigh 220 - 225 at < 10% bodyfat march 1st

hit chest today:
incline bench: 135 x 12, 165 x 10, 185 x 8, 185 x 6
decline bench: 165 x 12, 185 x 9, 215 x 5
flat bench cable flyes: 3 sets w/drop set on final

training split:
- sunday off
- monday chest/abs
- tuesday back/bi
- wednesday shoulders/tri
- thursday off
- friday chest
- saturday legs/bi

**hitting chest twice a week because it's lagging in size compared to shoulders/arms

Con
10-07-2006, 08:38 AM
Hey man, its been a while, glad to see ur back into ur journal. Cant wait to see some big #'s from u.

kartwheel
10-07-2006, 11:39 AM
Hey man, its been a while, glad to see ur back into ur journal. Cant wait to see some big #'s from u.

i appreciate it Con. just wanna keep myself in the habbit.


well here's how the workout broke down today: (keep in mind, this is the first time i've hit ANY legs in months)

bb curls
45 x 12
95 x 10
105 x 8
115 x 7

standing db curls
35's x 12
45's x 10
50's x 8

hammer strength v-squat
189 x 12
234 x 10
279 x 10

hammer strength seated calf
90 x 12
135 x 10
135 x 12

i know it wasn't much, but legs feel like they took a real ass beating today.

mooseusaf
10-07-2006, 06:41 PM
i'd figure you'd come back. i would have hit it with you today but i couldnt sleep, i guess pissed about the shoulder. you better get them numbers up cause when i come back im gonna hit it hard.

Con
10-08-2006, 06:45 AM
whats a hammer strength v squat?

Anyway, the workout groove of things will all come back, I MEAN ITS GOT TO RIGHT?

Good stuff kartwheel.

kartwheel
10-08-2006, 07:59 AM
whats a hammer strength v squat?

pretty much a vertical squat machine. plate loaded on the side w/back support. feet fit on a small platform. pretty much like a hack-squat.

kartwheel
10-08-2006, 08:02 AM
according to my fitday, i ate a little over 3500 calories yesterday with 279g of protein. this is the first time i have used it. not sure on wether or not i like it. we shall see. today is pretty much my cheat day, so ummm, can't wait to eat.

kartwheel
10-09-2006, 10:27 AM
ok, so i'm ready to go to the gym and hit it hard. i want to know what the scale is going to read also. i'm just waiting for my wife to get out of bed to come with me. i can't get her up; it's frustrating. i'm ready to go; she's in bed. it's chest day. let's go.

kartwheel
10-09-2006, 01:32 PM
alright, workout went great.

weight 206.8, so i'm up 1.3lbs in a week, thats good so far.

chest day:

bench press
135 x 15
205 x 9
245 x 7
245 x 4

incline db press
65's x 10
75's x 8
85's x 5

cable crossovers
25 x 12
35 x 10
35 x 8
30 x 10

**these weights on the cable stack are never accurate, ever bothered anyone other than me?

kartwheel
10-09-2006, 08:38 PM
ate a lot after my workout today. big protein/carb shake immediately after workout. then i went to china star all you can eat buffet. love that man. ate till i almost puked. gotta love bulk cycles.

BroGain
10-09-2006, 09:49 PM
Haha, sounds like a nice cheat day! So just wondering, did you ever hit that 300 bench back in march? Now I see what you meant by your motivation comment. Did you stop working out back then, or just stop posting? Either way, looks like you are stronger and lifitng more now. Keep at it and let's see you continue to grow and get stronger!

kartwheel
10-10-2006, 07:41 AM
So just wondering, did you ever hit that 300 bench back in march?

actually i did end up hitting it when i wasn't expecting to. i put up 310. i ended up off the weights after that because i had a huge motivation to start playing basketball again, so i was playing that 3 to 4 days a week and just kinda ignored the weights. wish i hadn't now, but you live and learn.

kartwheel
10-10-2006, 06:43 PM
a little back and bi's today.

wide grip pullups
bw x 10
bw x 9
bw x 8
bw x 5.5

bent over bb rows
95 x 12
145 x 10
165 x 8
165 x 6
**probably could have handled more weight, but i have to discipline my form. hams and low back weren't ready for this exercise.

underhand lat pulldowns
120 x 12
140 x 9
160 x 6

behind the back cable shrugs
95 x 15 x 3 sets

cambridge bar bi curls
90 x 9
90 x 9
90 x 7

**attempted db zottman curls following this but my hands couldn't hold any more weight due to fatigue

hammer strength preacher curls
70 x 8
60 x 7

NOTES: i felt like i could have lifted forever today. it ways amazing. just keep going till i couldn't hold the weight anymore.

mooseusaf
10-11-2006, 02:14 AM
man, your makin me feel like a lazy bum. you wanna trade shoulders for awhile?lol.

Con
10-11-2006, 04:23 AM
Nice workout kartwheel, Ive never tryed tho Hammer strength preacher curls but I think my gym has them. I might give em a whirl today when I do legs.

Keep up them nice workouts.

kartwheel
10-11-2006, 07:41 AM
omg, i got called into work last night and i haven't sleeped yet. i went ahead and hit the gym before i came home. so i hit the weights twice in 12 hours without sleeping, i've never done that before. i'm so tired i can't see straight right now. lol.

so here is how shoulders went today. had to keep it short cause i just couldn't handle a lengthy workout:

db military press
35's x 15
70's x 10
70's x 9
75's x 6

leaning db side raises (one arm at a time while the other supports the body at an angle)
15 x 12
20 x 10

cable front raises
35 x 10
35 x 9
42.5 x 8
42.5 x 8

so that was it. not enough energy to hit tri's today; probably get them with chest on friday. gonna finish eating now and go to sleep for a long time.

kartwheel
10-11-2006, 06:45 PM
man, your makin me feel like a lazy bum. you wanna trade shoulders for awhile?lol.

it's alright man, you'll get through it. like you said, hit the cardio, abs, legs, and some forearms man.

kartwheel
10-13-2006, 10:36 AM
more chest today. i can already see a difference in growth from adding a second day of chest each week. weight today was 210.4 before my workout!

bb incline press
135 x 12
165 x 10
185 x 8
205 x 4

pec/fly dec
85 x 12
100 x 10
115 x 8
130 x 5

dips
bw x 15
+15 x 10
+35 x 8

straight bar tricep pushdowns
72.5 x 12
80 x 10
87.5 x 8 x 2

felt great today. i really feel like i'm progressing well right now. going to attempt to bench 255/265 for sets on monday. after my workout, went and huffed down a huge breakfast at perkins: eggs, sausage, hash, pancakes. love bulk cycles.

mooseusaf
10-13-2006, 01:01 PM
lookin big man.

kartwheel
10-14-2006, 04:58 PM
pretty good workout today if you ask me.

db bicep curls
25's x 12
50's x 10
60's x 9
60's x 8
65's x 6

reverse grip cable curls
57.5 x 12
65 x 10
65 x 8
65 x 7

hammer strength preacher curls
60 x 10
70 x 9
70 x 7
**did these very strict

hammer strength v-squat
189 x 12
279 x 10
369 x 9
414 x 8

hammer strength seated calf raise
90 x 12
135 x 10
135 x 9
135 x 7

i could feel the difference in my leg strength since my first leg workout last week. that last set of v-squats kicked my ass. i had my boy ward help push me through them. i feel i'll be ready to get back to barbell squats next week, can't wait (really i can).

time to eat and grow.

Con
10-14-2006, 05:02 PM
Haha, im sure barbell squats will be a breeze. Nice workout, everythings lookin pimped out!

kartwheel
10-15-2006, 05:40 AM
Haha, im sure barbell squats will be a breeze. Nice workout, everythings lookin pimped out!

lol, well part of me wants them to be a breeze; the other part doesn't. i woke up this morning and my legs feel so fatigued, but full. it's time to go eat again.

BroGain
10-16-2006, 01:13 AM
Nice work with 414 for reps for a squat! Are hammer strength v-squats comparable to barbell squats? Cause that is a lot of weight!

kartwheel
10-16-2006, 08:35 AM
Nice work with 414 for reps for a squat! Are hammer strength v-squats comparable to barbell squats? Cause that is a lot of weight!

i wish they were, but i don't think so. i will find out my squat strength this saturday, and i can say in all confidence that my squat won't be at 400 lbs. but until then, it's time to go force the chest to grow today!

kartwheel
10-16-2006, 02:12 PM
omg, what a great chest workout today. my strength is going through the roof. i love it.

bench press
135 x 12
185 x 5
225 x 5
265 x 5
275 x 4

**going to attempt 315 next monday, and i'm bringing the camcorder.

db incline press
65's x 14
85's x 9
90's x 6

cable crossover flyes
25 x 12
30 x 10
35 x 9

skull crushers
80 x 10
100 x 6
80 x 8

straight bar tri pushdowns
72.5 x 12
80 x 9
80 x 9
82.5 x 8

weight today at 212!

Con
10-16-2006, 07:17 PM
O ****, bustin out the camcorder. Lookin forward to vid. Rape that 315 man.

dblockspky
10-16-2006, 07:46 PM
you're pretty strong man keep up the good work. and you'll definitely hit 315 with that workout you busted out today. just do a warm up set or two and go for it and you should put that up easy

kartwheel
10-16-2006, 10:13 PM
con - you and me both looking forward to the video.

dblockspky - i told my workout partner today after that last set on the bench that i was going to put 315 up for 2 reps next monday. time to man up.

mooseusaf
10-17-2006, 12:36 AM
gotta get buff, wait a couple weeks, the weight will be way up. oh yeah, guess what i just bought? i just came out in liquid.

kartwheel
10-17-2006, 01:48 PM
what did you buy ward? is it what i think it is?

i had to keep the workout short today. i have to go back to bed before work tonight. plus, i took my end of course test for some of my military education and i didn't do so hot.

wide grip pullups
bw x 10
bw x 8
bw x 7
bw x 6

barbell rows
185 x 10, 8, 7

hammer strength pulldowns
180 x 9 x 2

mooseusaf
10-18-2006, 04:19 AM
you know what it is.

kartwheel
10-18-2006, 08:30 AM
alright, shoulders and bi's today. felt great.

hammer strength shoulder press
90 x 12
180 x 10
200 x 8
230 x 6
200 x 7

cable laterial raises
25 x 10
20 x 9
17.5 x 9

hammer strength standing shrugs
360 x 12 x 3

hammer strength preacher curls
45 x 12
100 x 9
85 x 9
75 x 7 x 2

db consentration curls
25 x 10 x 2
30 x 7

my body weight is still going up. don't remember exactly what it was, but it was up.

Stumprrp
10-18-2006, 08:37 AM
making great progress! isnt bulking amazing?

kartwheel
10-21-2006, 09:04 AM
alright, time to post numbers from yesterday. i had to make it a brief workout so here it goes.

db incline press
40's x 15
80's x 9
100's x 7
100's x 5

pec/fly dec
85 x 12
115 x 9
130 x 7

dips
bw x 15

** i am wondering why my wrists and forearms are in like "shock" type pain after i complete a set of dips. sharp pains shoot through them. it's really odd.

plan on hitting legs and the bi's today. going to hit the barbell squats for the first time in a long time. :clap:

kartwheel
10-23-2006, 08:22 AM
sweet workout today man. body weight was up again. bench weight was up like i expected. got the video done; i had to lower the quality, but hey it works.

weighed in at 213.6!

bench press
135 x 8
225 x 2
315 x 2
245 x 7 x 2

** link to the bench press video:here (http://vids.myspace.com/index.cfm?fuseaction=vids.individual&videoid=1329568168)

db incline press
80's x 10
100's x 7
100's x 5

cable crossovers
35 x 9
30 x 10
35 x 7 drop set to 20 x 7

skull crushers
80 x 10
100 x 7
80 x 7

tricep rope pushdowns
50 x 9
50 x 8
50 x 6 drop set 20 x 8

mooseusaf
10-23-2006, 11:41 PM
yeah man, the chest feels so good after that and the shoulder too. cant wait for back and bi's. later.

1mmort4l
10-24-2006, 12:37 AM
Nice work on the bench man!
Congrats, and good luck on the road to 350!

kartwheel
10-24-2006, 07:31 PM
Nice work on the bench man!
Congrats, and good luck on the road to 350!

thanks man. i know the lift wasn't "clean" in competition regs, but i'm just happy i can move that weight.

had to make a quick back workout today since i had a military appointment this morning.

wide grip pullups
bw x 10
bw x 8
bw x 6

hammer strength iso rows
270 x 10
320 x 8
320 x 7

close grip lat pulldowns
160 x 9
180 x 8
180 x 6

LouPac
10-24-2006, 10:34 PM
Congrats on the lift, try to keep that ass down, that's a nice lower back injury wating to happen. Try shifting your legs back further to keep your ass down, this will also help in creating more leg drive.

kartwheel
10-25-2006, 08:30 AM
Congrats on the lift, try to keep that ass down, that's a nice lower back injury wating to happen. Try shifting your legs back further to keep your ass down, this will also help in creating more leg drive.

thanks for the advice, i'll have to try that.

nice day for shoulders and bi's:

db military press
40's x 12 (arnold press style)
75's x 8 x 2
85's x 4 + 1 assisted

db laterial raises
25's x 10
30's x 8
30's x 7

barbell front raises
50 x 10
60 x 9
60 x 8

barbell curls
45 x 12
95 x 10
115 x 7
100 x 9

hammer strength preacher curls - one arm
35 x 10 x 2
40 x 8

Stumprrp
10-26-2006, 08:25 PM
strong workout, you and moose partners correct?

kartwheel
10-27-2006, 08:36 AM
strong workout, you and moose partners correct?

yeah, we've been training together (off/on lately) since feb/march this year.

kartwheel
10-28-2006, 09:23 AM
well i had to make it a quick workout (again!) because the gym was closing early, but here is what i managed to get done:

db incline pressess
50's x 15
100's x 9
105's x 6
90's x 8

hammer strength decline press
270 x 10
290 x 8
300 x 6

pec/fly dec
100 x 10 x 2

i got on the scale after the workout and it looks like my weight hasn't gone up so far this week, which isn't bad cause i'm still holding what i gained.

Stumprrp
10-28-2006, 10:49 AM
strong workout, u tied my incline PR of 100x9, nice!

BroGain
10-28-2006, 11:25 PM
Hey I just saw your 315x2 vid. Congrats! It makes me wanna go eat some cottage cheese or something, lol.

mooseusaf
10-31-2006, 10:24 PM
hey man, have you hit the weights in the last couple of days?