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YoBrickWall
05-24-2006, 05:20 AM
Ive been invited to chicago ill to do a master pro qaukifier by dave yeates the head promoter.. he seems to think ill do well at it..this show will be in oct this fall..if things go right for a warmup ill do the nothern mi bb championship in sept...my plan is to be in the same shape or better than my last show in order to compete in the following shows

YBW

Pup
05-24-2006, 07:47 AM
I'll be the first to say that you're gonna kick some serious ass at that show.

WillKuenzel
05-24-2006, 08:13 AM
Damn, good luck YoBW! Looking forward to seeing your progress in here.

Coke
05-24-2006, 08:53 AM
Gonna be a real sleeper and do plenty of damage going into the October pro gualifier show!!

YoBrickWall
05-24-2006, 07:13 PM
pup- thanks..if anyone would know if i was ready it be you..when oct. comes if u think im ready im doing it

HY- its cool to hear from ya again..lets hope i can ride it out

Coke-thanks bud.. hey how far do u live from chicago?

today was leg day.. im taking everything slowly and working my way up.. been three weeks on some excerises and most two weeks,, and ill tell u i feel it.

YBW leg day
squat
225x8
275x8
315x5
350x2
375x1
ill be increasing the reps each week..not sure what ill aim for yet

leg presupper
275x15
320x15
360x15
410x15
450x15
500x15

lower level
200x15x4

seated calve/standing calve in smith machine
225x15 200x15
4 sets each

leg curl
70x10
80x10
90x10
100x10
50x20

leg ext
100x15
110x15
120x15
130x15
80x25

weights are way down but like i said havent done them in awhile and still weak from this dam cold

cardio
morning stretches
morning walk
sit ups
15 mins on treadmill

M1- 6 egg whites,5oz burger,half cup of oats
M2 6 egg whites,5oz burger
M3 8oz chicken,2/3cup of rice, can of green beans
M4 8oz milk,1/2cup of oats, tblsp of PB,2 scoops of protein,3 raw egg whites
M5 same as 4
M6 same as 3
M7 same as 2

YBW

KevinStarke
05-24-2006, 07:14 PM
Great workout man, diets on track too.

drew
05-24-2006, 07:19 PM
Good luck YBW.

cphafner
05-24-2006, 08:47 PM
you are my idol.

Coke
05-25-2006, 05:32 AM
Anything you do from now on is like icing on the cake imo...starting here with some super leg work.


Coke-thanks bud.. hey how far do u live from chicago?
I'm an hour south of Detroit Michigan (Toledo, Ohio), nowhere near Chi-town, lol.

Pup
05-25-2006, 07:31 AM
The leg session poundages will come up, you know that, just keep pounding it and stressing/flexing your hamstrings whenever you can, as that's the money shot for you taking it to the next level.

Diet is bomb too, I like meal 4, you gonna experiment with the protein/fat/carb combo in your shakes for a while?

YoBrickWall
05-25-2006, 06:41 PM
pup- the leg session sucks..but ur right in time itll be back up to par,, the diet im gonna play with it till july

hey big Kev- thanks but actually it was terrible leg day

drew- thanks for your support..means alot

CP-LMAO..u notice im following u on adding PB to my shakes..dam it is goood

Coke- were probably about the same distance to central coming from up north here...hmm maybe we ll catch u in chicago

gym has been dead all week and i lov it.. did shoulders today..went a little bit better than leg day

cardio
morning stretches
morning walk
sit ups
20min. treadmill

M1 5 egg whites,5oz burger
M2 shake,1/2cup of oats, tblsp PB
M3 same as 1
M4 same as 2M5 whole pizza= pup told me to do it
M6 shake

YBW shoulder day
mil
95x10
115x6
135x6
150x3
100x12

seated db
70x8
75x6
80x6
85x4
60x12

upright rows
95x8
115x6
135x6
150x3
85x12

db shrugs
90x12x4

rear lat/side lat/front raises
12x3sets

YBW

Coke
05-26-2006, 05:47 AM
Diet is looking real tight YBW as is the shoulder workout.

Sidior
05-26-2006, 10:57 AM
Good luck with the quest for the card :D Solid past few sessions. Looking forward to following progress.

YoBrickWall
05-28-2006, 04:40 PM
coke- since i dont workout sat.. my diet is whatever i can eat,dairy queen,subway,pizza etc..

Siior- thanks for the prop and dropping by

had to work today so i did chest today instead of waiting tomorrow.. man it is hot here today,89 and tomorrow in the ninetys and i gotta work it, what the phuck..

cardio
morning stretches
morning and evening walk

M1 6 egg whites,5oz bureger,1/2cup of oats
M2 6 egg whites,5oz burger
M3 shake with 3/4 cup of oats
M4 shake,2oz of nuts
havent got to the rest yet

YBW chest day
bench135x10
175x10
195x8
215x6
235x4
255x1
265x1
275x1

incline bb
155c10
175c8
195c6
215c4

flat db
75x10
80x8
85x6
90x4

incline db
65x10
70x8
75x6
80x4
incline bench is broken so we had to use the incline bb bench..talk about feeling werid..

decline bb
145x10
165x8
185x6
205x4
all to easy but were going up slowly each week

flat flys/dips
60x10 bwx10
3sets

cable from floor/pecdec
3 sets

YBW

kate
05-28-2006, 05:14 PM
hey hey! good to see you starting another journal...u will do awesome!

YoBrickWall
05-29-2006, 02:29 PM
kate- yeah took awhile..pup and i were trying to come up with a title for it.

worked days today and ut is ****ing hot..everyone biatch cause the gym wasnt open for the holiday so they kept it opened.. atotal of seven people were in.
did back today..did lightly as u will see..the deads usually work to 500..haha only went to 225..just gonna do them easy and jump 5lbs aweek

cardio
morning stretches
situps
late walk thru town

M2 6 egg whites,5 oz burger,1/2 cup of oats
M2 6 egg whites,5oz burger
M3 shakes with 3/4 cup of oats
M4 shake with 2oz of nuts
M5 apple,half a chicken
M6 not sure yet.. reallyt to hot to east or cook

YBw back day
Dl
135x6
225x2x4
bahahaha

incline t bar rows
115x10
135x8
160x6
180x4

pullovers
100x12x3
to easy

db rows
100x10
90x12
80x15

front pulldown
200x10
250x6x2

seated rows
250x8
230x10
210x12
190x15
this week used a smaller V handle

reverse narrow pulldown/reverse wide grip pulldown
100x8 120x8
130x8 140x8
150x8 160x8

one seated rows/one arm pull down
60x8 50x6
70x8 50x6
80x8 50x8
front press/rear pecdec
3 sets

YBW

KevinStarke
05-29-2006, 04:29 PM
Nice back work man.

kate
05-29-2006, 11:43 PM
one word...pictures!

Saint Patrick
05-30-2006, 12:30 AM
Good luck with the comp, yo.

Coke
05-30-2006, 05:37 AM
one word...pictures!

:D

both chest and back days were very nice bro...volume can get off the chain at times in here YBW, lol.

YoBrickWall
05-31-2006, 06:40 PM
Kate-ill tell u what u post a nekked pic in here for all us gentlemens and ill post the pics.. no i mean yeah but i havent recievewd any of the pics yet when i do so i will.

Big kev- thanks for the prop bro

St Pat- man its good to hear from u again,thanks bud

Coke- u and kate just arent goona let up r u?
if the lonk aint broken this chain gonna keep at it hard till it breaks

did arms yesterday and forgot to post it so i guess itll have to wait till next week

did legs today.. the more i do them the more i hate them..gonna come up with a new game plan here soon for it

cardio
morning stretches
situps

M1 6 egg whites,5oz bureger,1/2cup of oats
M2 6 egg whites,5oz burger
M3 8oz chicken,can green beans,2/3cup of rice
M4 shake,2oz of nuts
M5 shakr,3/4cup of oats
M6 same as 3
M7 7oz burger

YBW leg day
squat
225x8
275x8
315x6
350x4
380x1
405x1

leg press
upper
450x15
500x15
540x15
590x15
630x15
lower
180x10x2
230x10
270x10360x10

seated calve/standing smith machine
20x4 sets each

leg ext/leg curl
20reps 10 reps
4 sets

YBW
havent got to the rest yet

kate
05-31-2006, 06:42 PM
lol, u r a funny boy!! r u kidding, leg days r my favourite!!!

cphafner
05-31-2006, 07:10 PM
can you move to NYC and motivate my lazy butt? Workouts are looking very solid.

Coke
06-01-2006, 07:57 AM
There was a time you'd always get me for not being able to go above 455 on squats...you lightened up the weights some due to your plans but really make up for it in volume. Crazy reps on the leg press and accessory movements.

Wikked1
06-01-2006, 09:51 AM
Workouts are looking tremendous as usual and well I just HAD to drop off some spam in THIS journal. I want wish you the very best of luck here getting your card although I'm sure you won't need it.

YoBrickWall
06-01-2006, 07:10 PM
Kate- rember what i told ya about being a boy..u must be feeling ill for loving to do legs..

CP- it would be awesome to work out with u..i think after hanging out with u id be addicted to PB

Coke- yeah i remeber,i knew someday karmen would bite my ass.. to be honest just before the show being sick really drained my body.. when dieting for a show as u know from the past i hardly lost any strength...im rebounding but my energu level isnt quite there yet..maybe i need some of those cocoa bars from your chocolate factory to give me a boost

WIkked1- dude how are you doing? it id trally cool to hear from u again..keep in touch...well if things go right i should be doing it.. ill keep u posted too.

well i weighed myself today. im up to 184 put an inch on the wasite,but that is nothing to worry about it is still way down.. the calp.. at the ab is still at 4,at the time of the show it was slightly lower.. at the belly button it is at 10mm.. the time of the show at about 5mm..i dont plan to let it go over 10mm for now

cardio
morning stretches
morning walk
situps
20min treadmill bedore closing

M1 6 egg whites,5oz bureger,1/2cup of oats
M2 6 egg whites,5oz burger
M3 8oz chicken,can green beans,2/3cup of rice
M4 shake,2oz of nuts
M5 shakr,3/4cup of oats
M6 same as 3
M7 12 egg whites, 2pcs of cheese,2 oz of nuts

YBW shoulder day
mili press
115x8
125x8
135x6
145x6
95x15

seated db
75x8
80x6
85x5
90x4
70x12

up right rows
95x8
115x6
135x6
100x12

bb shrugs
315x15
365x12
405x8
455x6
225x20-narrow grip.. about 4in apart

rear delt
40x10
35x12
30x14

this was done laying faced down on the incline bench..basically my knee was rested on the seated pad

seated rear delt
15x10
20x10
25x10

lat raises/front raise with 45lb plate
3 sets

YBW

ederon
06-01-2006, 07:12 PM
you got pics or stats?

kate
06-01-2006, 07:28 PM
you got pics or stats?


...SEE!! we want pics!!

cphafner
06-01-2006, 09:06 PM
DB presses and shrugs look huge!

YoBrickWall
06-02-2006, 06:46 PM
Kate- im gonna kick your butt..as SOON as i get some ill post them,ok?

ederon- dont have recent pics yet,still waiting for them..if u look in my old journal youll find some of me in the off season... off season i weigh between 190-200..im 5'10"...contest time im 175-180 and about 4%bf... life time natural.
i see you did your first show at 172..what was your bf at?had to be very lean with your height..did you place? next show your doing is at 220,awesome..where are you at now for weight and bf as of now/

CP-thanks bud..just trying to keep up with u.

no work out today.just kinda slacked today

YBW

YoBrickWall
06-03-2006, 10:02 AM
went in today and did some bicep work.. to early to post meals for the day but im gonna blow it anyway cause im going to a wedding recpt. ronight then the bar..hopefully i get lucky

YBW bi day
BB curl
759
959
1156
1354

kammer curl- leaning agaisnt squat rack
35x8x3
40x9

preacher curl-narrow grip
70x9
75x9
80x9
85x7

standing cable double bi curl
50x12
65x12
80x10
90x8
standing cable db.bi curl from the floor
30x15
35x15
40x15
45x15
these were not curled to the front of the body but were done out from the side
nice pump

YBW

Coke
06-03-2006, 10:10 AM
That's the way, pump them arms up before you show'em off later on at the reception...you're as lucky as they come.

YoBrickWall
06-04-2006, 02:06 PM
Cocoa- dont know about being lucky but i blew it two weekends ago..was at a wedding recp, then and in comes this hot chic in a mini skirt and a big set of racks..everyone was hitting on it so what chance did i have.. well later that night at the bar she comes up and ask if i wanted to slow dance.. i flew over the table to her.. towards the end of the night my buddy was getting out of hand and had to leave the bar..bur last night she gave someone her number to give to me..SHAZAM.

cardio
morning walk
maybe evening walk

M110 egg whited,2 whole eggs,2 pcs of cheese and 1/2cup of oats
M2 8oz chicken,can of green beans
M3 shake with PB
M4 shake
gotta go shopping after this im low on food.

YBW chest workout
bench
135x9
185x9
205x9
225x6
245x4

in. bb
165x8
185x8
205x5
225x2

flat db
80x8
85x8
90x6
95x5

in. db
75x8
80x8
85x6
90x5

dec. bb
165x8
185x8
205x8
225x6

flat fly/dip
65x6 bwx8
65x6 bwx8
70x6 bwx8

cable from floor/pecdec
55x10 250x8
65x10 250x8
75x8 250x8

YBW

KevinStarke
06-04-2006, 02:10 PM
Strong pressing YBW

YoBrickWall
06-05-2006, 09:22 PM
zbig Kev- thanks bud..dbs are coming along ok but the bbs still lacking due to my delts injury.

today is not a good day..my training partner who lives in the apartmenr next to me had a friend over that was partying with him all day/night..well he die in his place.. we had cops every where,sniffing dogs,etc.. what a mess.

did back today..did alittle bit more on the deads..not much but hopefully my back holds and i can get back to the 500 area.

cardio
morning stretches
morning walk
sit ups
20min treadmill

M1 6 egg whites,5oz steak,1/2cup of oats
M2 shake with 4 strawberries
M3 7.5 oz chicken,can green beans,2/3cup of rice
M4 5oz steak,6 egg whites, 1 cup of beans
M5 shake,4 strawberries,3/4cup of oats
M6 same as 3
M7 same as 2
M8 pizza stick from Gs-late snack

YBW back day
DL
135x8
225x5
275x3
315x2

incline tbar row
115x8
145x8
170x5
190x4

pullovers
100x10x2
105x10

db rows
95x10x3

frontpulldown
180x10
200x10
220x8
240x6

seatedrows
200x12
250x8
275x6
180x15
last set used the smaller V handle

chain pulldown
120x10
130x10
140x10
150x10

1 arm seatedrows
70x8
80x8
90x8
100x8

front press/ rearpecdec
3 sets

forgot to do pullups..u can do them for me howz that.thanks

YBW

cphafner
06-05-2006, 09:24 PM
great sessions.

kate
06-05-2006, 09:59 PM
nice work hun!

Coke
06-06-2006, 06:25 AM
Awesome stuff for both sessions...if you ever lose training partners, I can see why, lol - ;)

YoBrickWall
06-06-2006, 07:18 PM
CP- thanks bud.. its been one of my better back days in awhile.. hope to keep making progress

Miss Kate-awe yo so nice

Coke- LMAO..now that was funny but true..thanks bud

still little bit of tension going on here..my partner is still freakouted and laying low for awhile. kinda freaky for me too..no one up here at the apartments and every little bit of noise woke me..so not much sleep here last night

got news from short n sweetness.. her and aMess will be in tomorrow to workout..two of lars angels ol workout partners.. workout with brandy and tammy tonight..went pretty smooth for doing triceps

cardio
morning walk
morning stretches
situps
20min on the bike

M1 6 egg whites,cheese,5oz steak,3/4cup of oats
M2 6 egg whites,cheese,5oz steak
M3 8oz chicken,can of beans,2/3 cup of rice
M4 shake,3 strawberries
M5 shake,3 strawberries,3/4cup of oats
M6 same as 3
M7 12 egg whites,2pcs of cheese

YBW tri day
reverse pushdown
4 sets for warmups

narrow benching
135x10
175x10
200x8
225x4
185x10

skull
70x10
85x10
95x10
105x10

pushdown-single pulley
90x12
110x10
120x10
100x15

overhead db ext
80x12
90x10
85x15
75x15
30 second rest between set

rope push down
5 sets,high reps,30 second rest between set

tomorrow is leg day,hopefully im ready

YBW

Saint Patrick
06-06-2006, 07:41 PM
Nice sessions, yo. Now call up that broad and hit it like there aint no tomorrow :hump:

Pup
06-07-2006, 06:35 AM
Nice couple sessions...i see you threw in some variety in the diet, kcals still around 3500?

This whole thing with Wayne still trips me out, any word on the showing/funeral yet?

Coke
06-07-2006, 07:04 AM
That ordeal was unreal and a little too close to home...you're taking care of business as normal, even doing tri's only.

YoBrickWall
06-07-2006, 07:04 PM
St Patrick- ill just wait till i see her at the bar again..mean while ill just have to spank my money

Pup- thanks.. my strength is starting to come around a bit now..im getting off the high fats,,making me alittle sluggish..

Coke- im gonna split the arm up for awhile

did legs today.. brandy ask to join in.. we pushed each other pretty hard

cardio
morninrg stretches
20min on treadmill

M1 6 egg whites,cheese,5oz steak
M2 6 egg whites,cheese,5oz steak
M3 8oz chicken,can of beans
M4 shake,3 strawberries
M5 shake,3 strawberries 1 cup of oats
M6 same as 3
M7 12 egg whites,2pcs of cheese

YBW leg day
smith machine squats- warmup
50x15
60x15
70x15
80x15
very deep

Squat
225x10
315x8
365x4
405x2
445x1

leg press
540x15
630x15
720x15
810x15
next week will add drop set

calves
smith machine/seated
270x12x3 225x20x3
180x25 180x25

leg curl/leg ext
70,80,90,100x12 170x20x4

YBW

cphafner
06-07-2006, 08:13 PM
great leg work ybw

Pup
06-07-2006, 08:23 PM
How are the squats feeling bro?

...we'll have to discuss the fat thing next time i'm in there when you're working, sluggishness is an usual response to increased EFA intake, but then again, your body defies the laws of physics ;)

Saint Patrick
06-07-2006, 08:41 PM
Squatting and leg pressing are impressive man. Just wondering, why all the high reps?

Coke
06-08-2006, 05:46 AM
Super squats, really went for it...awesome leg day overall.

YoBrickWall
06-08-2006, 08:23 PM
Pup- feels good till i get to the 405 mark then it feels real heavy..everyone say im coming up smoothly but it sure doesnt feel like it..wot jeff Lz. to widen his stance tonight..he did real well.
im willing to listen but i know what it is doing to me..the EFA is telling me enough fat ass.. jeff rob.. was asking about my diet tonight.. he also is getting away from the higfh fats..he is gonna do 50/40/10.

ST Patrick- actually the squat and leg press are way down on weights..couplr of trason why.. we have very few leg equipment here and mainly im tired of loading the legpress with 24-45plates to do 8 or so reps, thengotta strip it down

Cocoa- thanks bud but im not there till i catch up with you again

CP- coming from you say alot,thanks bud

cardio
morning stretch
situps
20min on bike


M1 6 egg whites,cheese,5oz steak,3/4cup of oats
M2 6 egg whites,cheese,5oz steak
M3 8oz chicken,can of beans,2/3 cup of rice
M4 shake,3 strawberries
M5 shake,3 strawberries, 1 cup of oats
M6 same as 3
M7 7oz steak,protein bar
meant to just have the steak but was still hungry so i ate the protein bar.. next time itll ether be the norm of eggs or pozza

YBW shoulder day
mili
115x8
135x6
155x4
165x2
105x12

seated db
80x6
85x6
90x5
95x4

bb shrugs
315x10
375x10
405x8
425x8
315x20
225x20x2- narrow grip- hands 4" apart

db shrugs
90x12x3
incline shrugs
40x10x3
45x10

uproght rows/ seated rope[ull to neck
3 sets

lat raises/ front raise with plate
3 sets

YBW

kate
06-08-2006, 11:52 PM
hmmmmm....not bad

YoBrickWall
06-10-2006, 04:56 AM
kate-itll be better next time

worked out with brandy,tammy and the manager of walmart..really picked on him alot..man your not gonna believe what this guy makes a yr as a manger for wally world its in the six digits..holy crap and were a small town..
mike my other partner will be back next week..its been real rough for him last week..if u were following the journal u know why.
also got a new begining monday..he can only make it three days a week...this guy has won the toughman contest four times so far..thisll be interesting

cardio
morning stretches
been sandbagging on the morning walks will begin monday
sit ups
20min bike

M1 6 egg whites,cheese,5oz steak,3/4cup of oats
M2 6 egg whites,cheese,5oz steak
M3 shake,three strawberries,1 cup of oats
M4 shake,3 strawberries
M5 footlong coney dog from DQ
M6 12 egg whites,2pcs of cheese,tabsp. of PB
as u can see its alot different than usually..but hey i just felt like being lazy like some of u people

YBW bi day
bb curl
75x10
95x8
115x6
135x3
95x12

cab;e
55x12
70x10
80x10
100x8

hammer
45x8x4

preacher
75x10
85x6
95x6
drop set
75x8
55x12
35x15

standing con. curl leaning over incline bench in right postion..not quite all the way up

YBW

Pup
06-10-2006, 06:07 AM
You throw in 1 junk meal and you call it being lazy...LMAO...i'm actually disappointed you didn't chase the coney dog down with a blizzard...lol

Coke
06-10-2006, 07:53 AM
You throw in 1 junk meal and you call it being lazy...LMAO...i'm actually disappointed you didn't chase the coney dog down with a blizzard...lol

Damn YBW, even I would have done that, lol - sometimes it's good to be bad but who am I telling - :D

Fine shoulder and bicep work.

Stumprrp
06-10-2006, 10:04 AM
best of luck to you man, workouts are looking strong as hell

YoBrickWall
06-11-2006, 04:04 PM
pup- i would have had the blizzard but i went back later and had a big ass cone.. right now im waiting for my pizza to get here

Goke- i agree ya gotta be bad to be good

Stumper- thanks bud for the support

man had a good time last night at the bar.. ran into miniskirt with the big rack again..got hammered and didnt do so well on the chest workout due to being slightly hung over.

cardio
morning walk

morning stretches
really didnt want to do the above at all

M 6 egg whites,5 oz steak
M2 same as 1
<3 shake,1cup of oats,PB
M4 same as 3
M5' pizza,coke

YBW chest hangover day
bench
135x8
185x5
205x5
225x5
245x3
255x1
sucks

incline bb
175x8
190x5
210x5
225x2

flat db
75x10
80x10
85x8
90x6

incline db
75x8
80x8
85x6
90x6

decline bb
185x8
205x6
225x6
245x4

cable from floor/pecdec
3 sets

flat flys/dips
3 sets

YBW

cphafner
06-11-2006, 04:57 PM
damn you and your strenght. Workouts are looking great.

Coke
06-12-2006, 08:31 AM
I luv some of your quotes bro...that is some good benching imo no matter what, lol.

muscle chic
06-12-2006, 08:37 AM
That's awesome!! Good luck with getting your Pro card!!

YoBrickWall
06-12-2006, 07:01 PM
CP- thanks but my bb presses are down

COKE- my benching sucks and u know it..trying to make me feel better.bah

muscle chic-thanks for dropping by and the prop

worked out with chris who has won four toughman contest...wow his hands are fast but his strength is somewhat ok i guess.. i can tell u what though i tore him up today.. ill find out wed,, when he comes back how he feels..best part is he doesnt know that when he comes back were doing legs

cardio
morning stretches
morning walk

M 16 egg whites,5 oz steak,3/4 cup of oats and straweberries
M2 6 egg whites,5oz steak
M3 8oz chicken,1cup of beans,2/3cup of rice
M4 shake,3/4 cup of oats,PB
M5 shake,strawberries,3/4 cup of oats
M6 same as 3
M7 12 egg whites,2pc of cheese

YBW back day
DL
135x8
225x6
315x4
345x1
375x1

incline tbar row
115x8
135x8
160x6
180x6

pullover
110x8x3

db row
110x8x3

front pulldown
210x8
250x6x3

seated row
250x8
275x6
300x6
325x6
200x15

chain pulldown
120x10x3

seateed rows with chain
120c10c4

1 arm seated row/ front press

YBW

cphafner
06-12-2006, 07:07 PM
how far out are you, that only looks like 100 g of carbs.

muscle chic
06-12-2006, 07:10 PM
Hmm... Maybe I need more egg whites. I only eat 6 in the a.m compared to your 16.

YoBrickWall
06-12-2006, 07:13 PM
how far out are you, that only looks like 100 g of carbs.

im about 14 weeks for the northern michigan champ.. and about 18 for the chicago show.. i believe i took in about 200 grams today not 100

YBW

YoBrickWall
06-12-2006, 07:15 PM
Hmm... Maybe I need more egg whites. I only eat 6 in the a.m compared to your 16.

i eat 6 at 6am,6 at 8:30am and 12 when i get home from the gym after i work

YBW

cphafner
06-12-2006, 07:16 PM
im about 14 weeks for the northern michigan champ.. and about 18 for the chicago show.. i believe i took in about 200 grams today not 100

YBW

I missed the oats in the 5/6. Are you cycling your carbs? I'm taking notes here :newbie:

YoBrickWall
06-12-2006, 07:29 PM
I missed the oats in the 5/6. Are you cycling your carbs? I'm taking notes here :newbie:

the plan for now till july is
monday-200
tues 200
wed 100
thurs 200
fri 200
sat pig out day- u dont even wanna know
sun 100
come july ill be throwing in all protein days

YBW

cphafner
06-12-2006, 08:24 PM
the plan for now till july is
monday-200
tues 200
wed 100
thurs 200
fri 200
sat pig out day- u dont even wanna know
sun 100
come july ill be throwing in all protein days

YBW

Thanks. Zero carb days are the worst.

YoBrickWall
06-13-2006, 07:59 AM
Thanks. Zero carb days are the worst.

yes they are and everyone around u knows it...since your taking notes do u want me to post weught and calp. weekly? ill tell u what supps i take also,not very many.. about eight weeks out i cut most of it out..let me know if the info will be helpful or not

YBW

YoBrickWall
06-13-2006, 07:50 PM
today i did arms with tammy..gym was dead so we were able to move right along which was cool.

cardio
morning stretches
morning walk
3 sets of situps
20min on treadmill at 15%

M1 6 egg whites,5 oz steak,3/4 cup of oats and straweberries
M2 shake,strawberries
M3 8oz chicken,1cup of beans,2/3cup of rice
M4 shake,3/4 cup of oats,PB
M5 shake,strawberries,3/4 cup of oats
M6 same as 3
snack-snicker bar
M7 12 egg whites,2pc of cheese
had to go to wally world to get more meat and oats so while waiting in line i ate the snicker bar

YBW arm day
narrow benchung
135x10
205x6
215x6
225x4
240x2
185x10

pushdown-single pulley
100x12
120x10
130x8
90x20

skull
75x10
90x10
100x8
105x8

seated preacher curl
50x10
60x10
65x8
70x6
above set were done with a 15 second rest

db overhead ext
100x10
90x12
80x15
70x25
last set was done seated

again seated preacher curl
50x10
60x10
65x8
70x6
15 sec. rest
what a pump

rope pushdown/ reverse pushdown
4 sets

now on thursday when i do bis ill do the same with one tri excerise

YBW

Pup
06-13-2006, 08:07 PM
Killer arm session...your veins had to have been popping.

I've been doing some "digging", i've got a new book coming on insulin control, if i find some good stuff, i'll hit you up, maybe there will be something you can use to get an edge for the qualifier.

Coke
06-14-2006, 06:06 AM
Great back and arm workouts YBW.

muscle chic
06-14-2006, 06:34 AM
ooooh.....a snicker bar!! Naughty!! "Doesn't fit in diet"

YoBrickWall
06-14-2006, 08:54 AM
Killer arm session...your veins had to have been popping.

I've been doing some "digging", i've got a new book coming on insulin control, if i find some good stuff, i'll hit you up, maybe there will be something you can use to get an edge for the qualifier.

thanks pup..havent seen ya in the gym lately/ u owe anbody some money? the veins are looking awesome..can hardly wait till i start cutting..yeah feed me on the book when yo done..before i begin cutting like to get a small group pic from the gym,ok? eah u can be in it.


YBW

YoBrickWall
06-14-2006, 08:56 AM
ooooh.....a snicker bar!! Naughty!! "Doesn't fit in diet"

ive been known to do worst.... dont know they call it diet more like die

YBW

kate
06-14-2006, 05:45 PM
thanks pup..havent seen ya in the gym lately/ u owe anbody some money? the veins are looking awesome..can hardly wait till i start cutting..yeah feed me on the book when yo done..before i begin cutting like to get a small group pic from the gym,ok? eah u can be in it.


YBW

;)
1 question:
1. wheres your warmup?? hmmmmmmmmm?????? :whip:

cphafner
06-14-2006, 07:07 PM
yes they are and everyone around u knows it...since your taking notes do u want me to post weught and calp. weekly? ill tell u what supps i take also,not very many.. about eight weeks out i cut most of it out..let me know if the info will be helpful or not

YBW


You don't have to go that far. Reading your diet is very informational. I didn't even care about the scale or calipers when I was getting ready for my show.

YoBrickWall
06-14-2006, 08:04 PM
kate- warmups are for women


CP i didnt really care about the weight as much as i did using the calp.. they made a big differnce on adjusting my diet for the show

did my morning walk thru town with my shirt off..met up with a group of people i know..they informed me i look loke the towntramp with my shirt off like that..hmm heard that before.
i was training this guy today who makes dam good money,works hard and gives his wife whatever she wants...he has only been in the gym a couple of days and she already dragging his ass out...i said look bud i dont make your kinda money and not married so this is easy for me to say but you need to tell her that sge us to 1. feed u 2.fck u 3. and talk alittle less..just kidding but ill bet he isnt allowed to come back ether.

cardio
morning stretches
morning walk
situps
20min bike

M1 6 egg whites,5 oz steak,
M2 6egg whites,5oz steak
M3 8oz chicken,1cup of beans
M4 shake,1 cup of oats,PB
M5 shake,strawberries,1 cup of oats
M6 same as 3
M7 12 egg whites,2 pcs of cheese
i think my next low carb day ill switch meal2 and 4 so that carb meal 4/5 arent so close

did legs with brandy today

YBW leg day
225x10
315x10
365x5
was suppose to go to 405 but a new sign up member was in and it took about 20min to take care of..cool down was to long for me to attempt it.

leg press
630x15
720x15
810x15
drop set
810x8
720x8
630x8
540x8
450x8
360x15

smith machine- narrow stance
55x12
75x12
95x12
105x12
1min rest

standing calve in smith/seated calve
245x15 225x15
3sets

leg curl/ leg ext
3sets

YBW

Pup
06-14-2006, 08:07 PM
LMAO...unlike some, I don't borrow money i don't have to pay back

I've been having to go into work around 1:30...I saw you walking up the street today, were you trying to cause an accident by walking through town with no shirt...lol

You know i'll hook you up on the book stuff.

A gym picture eh, you sure i won't break the camera?

kate
06-14-2006, 08:52 PM
LMAO...unlike some, I don't borrow money i don't have to pay back

I've been having to go into work around 1:30...I saw you walking up the street today, were you trying to cause an accident by walking through town with no shirt...lol

You know i'll hook you up on the book stuff.

A gym picture eh, you sure i won't break the camera?


oh YBW u r such a stud!! u r my hero!!! :bow:

Coke
06-15-2006, 05:48 AM
What great advice you give, lol - :D ...I'm serious too. Damn good stuff with the legs, one day I'll match those reps.

bill
06-15-2006, 05:45 PM
got it straight in here!!!! Townytramp LOL

YoBrickWall
06-15-2006, 06:45 PM
pup- never guess who showed up today..ben himself..he was sorry for not keeping in touch will take care of the matter... also on my morning walk francis T. caught up with me and ask me to run with her,,at first i said no so she tried running backwards in front of me,those juge were just a bouncing so i ended up jogging with her... u people dont know her she is hothad implants when she didnt even need them..i can say this i bought a set for my ex and will never buy another set for anyone

kate- u crack me up..u can be my hero if you go topless too.

coke- i dont think anyone wants my adice.. i kinda like to stir things up.

bill- LMAO..guys dont like me coming to ther town.. they claim all i do is drink all ther beer and fck ther women..haha

did arms with lil greg..just so u know little greg is over 300lbs and very STRONG.

cardio
morning stretches
morning walk
3set of situps
15 min treadmill

M1 6 egg whites,5oz steak,3'4cup of oats,4strawberries
M2 6 egg whites,cheese,5oz steak
M3 8oz chicken,2/3cup of rice,1 cup of beans
M4 shake-10oz milk,2scoop of whey,PB
M5 shake-10oz milk,2scoops of whey,4 strawberries
M6 same as 3
M7 might be a shake..i dont feel like cooking

YBW arm day
bb curl
bar-warm upx10
85x10
100x8
115x6
135x4

hammer curls- done leaning agaisnt squat rack
50x8
55x8x3

narrow bench- 30 sec. rest
135x10
145x10
155x10
165x10
175x10

preacher curl
85x8
90x8
95x8
100x7

cable to ears- done with perfect form without moving arm
80x10
90x8
100x6
110x4

narrow bench-30 sec. rest
175x10
155x10
135x10
115x10

greary curl
120x6
150x4
drop set
150x4
120x4
100x3
greg and i rigged this up and used both our name to call it greary..ull all probably have the proper machine to do this excerise..we dont and its to long to explain..maybe another time

YBW

cphafner
06-15-2006, 06:50 PM
good arm session YBW.

bill
06-15-2006, 07:05 PM
greary curl ,,keeping those secret exercises all to yourself Mr. Atlas?

Stumprrp
06-15-2006, 07:25 PM
super arm day bro, DIESEL diet also, rackin in about 5 thou?

anyone who can curl 135 is strong, i know its stupid but i tried it today and i had to lean a bit to get 1 measly rep lol.

Coke
06-16-2006, 05:27 AM
greary curl ,,keeping those secret exercises all to yourself Mr. Atlas?

no doubt, lol...you guys are creative up there with them curls. You must be changing things up, hitting arms so soon.

YoBrickWall
06-16-2006, 07:20 PM
CP- thanks for your support as always

bill-LMAO, you crack me up everytime dude...it curls for the girls

Stumper-lol..good job for trying..its the only way your gonna get use to it.. my form is pretty good but i remeber first time doing so was like you,all back.

Coke- gonna separate them for three weeks then double up on the fourth week..repeat again if goes well.. ill find out the proper name of the machine then you can relate to what we did

been a busy day.. had to train three people,do my workout then clean the joint..found out i gotta work the whole weekend,fck.
did shoulders today..tammy and brandy joined me

cardio
morning stretches
morning walk/jog
sit ups
20min treadmill

M1 6 egg whites,5oz steak,3'4cup of oats,4strawberries
M2 6 egg whites,cheese,5oz steak
M3 8oz chicken,2/3cup of rice,1 cup of beans
M4 shake-8 oz milk,2scoop of whey,PB
M5 shake-10oz milk,2 scoops of whey,4 strawberries, 1/2 cup of oats
M6 same as 3
M7 12 egg whites,2pcs of cheese

YBW shoulder day
mil press
95x10
115x8
135x6
155x4
115x12

seated db
80x8
90x5
95x3
75x10
last set was turned in at the top

bb shrug
wide grip
315x15
365x12
405x8
455x4
drop set-done wide then narrow back to back
225x20
135x20
all four sets done with no rest

db shrugs
100x15x3

upright eows in S.M.
4 setsx????

rear delt- done laying on incline bench
40x10x4

lat raises/front raises with 45lb plate

YBW

Coke
06-17-2006, 07:11 AM
Nice stuff with changing up the arm work around that way...super bb shrugs, fine shoulder work in general.

YoBrickWall
06-17-2006, 05:12 PM
Coke- thanks bud,,shoulders were sore today for sure

worked at the gym today..7 people in all day..even though it was ninety it had nothing to do with it..it is air condition.. we have over 440 memebers andmaybe 25 -40 are regulars .. here is the best part,we have about 3000 people living in town and of the 25-40 regilars,five probably live in town..ts a no wonder we aint snowcow city capitail of USA.

afternoon walk

M1 6 egg whites,cheese,5oz steak,1/2 cup of oats with strawberries
M2 shake- 2 scoop,10oz milk,4 strawberries
M3 shake from the gym,tasted lik crap-ABB
M4 7oz steak,strawberries
M5 big ole spoon of PB- to hot to cook
M6/7 large pizza from hungry howie
maybe get drunk later

YBW

YoBrickWall
06-18-2006, 04:28 PM
roday workout was arm.. scott,brandy and tammy joined me

cardio
none

M1 6 fgg whites,cheese,5oz steak
M2 pritein bar
M3 protein bar
M4 6 egg white,cheese,PB
M5/6 not sure yet

YBW arm day
narrow benching
135x10
185x10
205x8
225x4
185x10

pushdown
120x12
100x15
130x10
110x15

seated preacher cable curl
50x10
60x10
70x8
80x6
30 sec. rest

2 arm overhead db presses
65x15
75x15
85x12
95x10

skull
85x10
105x8x2
drop set
75x10
65x10
55x10
45x10
wow

seated preacher curl again
75x8
65x10
55x12
45x15

reverse pushdown/ropw pushdown
4 setsx as many as possible

YBW

Coke
06-19-2006, 05:44 AM
Great arm workout complete with some supersets and dropsets...YBW going for some 20 inch guns, lol.

YoBrickWall
06-19-2006, 06:49 PM
Coke- 20" dont i wish but they sure are getting a massive pump

did back today with chris..gym was packed tonight which is unusall.. .. got a free massage tonight.. being i work at the gym i get two free massages a month..cant neat that.. get paid to workout and paid while getting the massage

cardio
morning stretches
morning walk
20min bike

M1
6 egg whites,cheese,5oz steak,1/2 cup of oats with strawberries
M2 6 egg whites,cheese,5oz steak
M3 8oz chicken,1 cup of green beans,2/3 cip of rice
M4 7oz burger,8oz glass of milk
M5 shake
M6 same as 3
M7 12 egg whites,2 pcs of cheese

YBW back day
pullups
W,H/G., R
2 sets each

DL
225x8
315x4
365x1
385x1

incline tbar row
135x8
160x8
180x4
135x13

db rows
105x8x4

front pulldown
220x8
250x6x3

seated row- used smaller V handle
250x10
220x12
190x15
160x20

chain pulldown
120x10x3
1arm seated row
90x8
100x8
110x8

front press/seated chain rows

YBW

Pup
06-19-2006, 07:40 PM
Good pulling Larry, how did the deads feel on your erectors...you still getting that twinge or is it looser?

kate
06-19-2006, 07:43 PM
massages sound awesome!! i could use one of those!!

YoBrickWall
06-20-2006, 07:10 PM
pup- felt pretty good but wanna take it easy so i dont pull anything to fast.. also forgot to tell u that ben is looking pretty small lately.

Kate-u come to my place and ill give u a massage any day

today was chest day..worked out with scott and tammy..bull ****ted with pup for awhile.. tomorrow is arm day and brandy trying to talk me into doing legs.. i told her i let her know tomorrrow

cardio
morning stretches
morning walk
situps
20 min on treadmill at 15%

M1 6 egg whites,cheese,5oz steak,1/2 cup of oats with strawberries
M2 6 egg whites,cheese,5oz steak
M3 8oz chicken,1 cup of green beans,2/3 cip of rice
M4 5oz burger,8oz glass of milk, 1 scoop of whey
M5 shake,1/2 cup of oats
M6 same as 3
M7 12 egg whites,2 pcs of cheese

YBW chest day
bench
135x8
185x8
205x6
225x5
250x2
270x1

incline bb
175x5
190x5
205x5
225x3

flat db
90x5
95x5
100x4
75x8
last set turned in at top

incline db
80x6
85x6
90x6
75x8
last set turned in at top

cable from floor
4 sets

vertical chest press/pecdec
4 sets

flat flys/dips
4 sets

good chest day.. the veins on my chest were sticking out agaisnt my t- shirt so hardlooked like a road map... awesome, u had to see it

YBW

Coke
06-21-2006, 05:15 AM
Ace chest day bro, damn good back workout too.

bill
06-21-2006, 08:05 PM
Nice work Yo, Do you prepare all your food for a few days,,or each day

kate
06-21-2006, 10:58 PM
[QUOTE=YoBrickWall]
Kate-u come to my place and ill give u a massage any day


i'm there! :nod:

YoBrickWall
06-22-2006, 07:06 PM
Coke- thanks bud.. not the best but i was happy with it too..usually do chest monday then back the following day but i swtch them this week

bill - thanks..the only meal i usually prepare ahead of time is my shake which is M5 and chicken dinner M6.when cooking M3 i cook M6 at the same time.

Kate-once yo here you can say bye to oz and ty cause youll never go back

did arms yesterday and was to tired to post yesterday.. diet was the same as the day before.

did legs today with the manager of wally world..man he is gonna hurt for sure tomorrow.

cardio
morning stretches
morning walk
situps
20 min bike

M1 6 egg whites,cheese,5oz steak,3/4 cup of oats with strawberries
M2 6 egg whites,cheese,5oz steak
M3 8oz chicken,1 cup of green beans,2/3 cip of rice
M4 ,8oz glass of milk, 1 scoop of whey,5 raw egg whites
M5 shake,3/4 cup of oats
M6 same as 3
M7 8oz burger

YBW leg day
225x10
315x10
365x4
405x1
dam it..was gonna do 365x10 but my hip was bothering me so i did one more set as a single

leg press
450x20
540x20
630x20
720x15
810x15
450x50- yup 50

standing calve in SM/seated calve
285x15 225x20
285x15 225x20
330x15 270x10
330x15 270x10

lying leg curl
100x8
110x8
120x8
130x8

leg ext
4 sets,high reps

YBW

kate
06-22-2006, 07:29 PM
ohhhhhh now thats a big statement!!

bill
06-22-2006, 07:35 PM
Good going, how cardio are you doing?

Coke
06-23-2006, 05:54 AM
my hip was bothering me ...

Again, no one is surprised at that one, lol - :D ...Unreal leg day, can't believe you did 50 reps on the leg press.

YoBrickWall
06-23-2006, 07:33 PM
kate- ok then ill come to aussie

bill thanks bud,..cardio considt of 100pushups(2set of 50),150 side bends,100 spyups.. morning walk is 3 miles, another 200 situps at the gym,one day is 20min,treadmill,next day bike,next is incline tread,then repeat.. after july situp will be about 500 a day

Coke- OMG my fricken legs were sore today.. musta been the 50 repper

gotta make this fast waiting ro be picked up to go bar hopping.

cardio
morning stretches
morning walk
situp

M1 6 egg whites,cheese,5oz steak,3/4 cup of oats with strawberries
M2 8oz burger,cheese
M3 8oz chicken,1 cup of green beans,2/3 cip of rice
M4 ABB shake
M5 shake,3/4 cup of oats
M6 same as 3
M7 bar
fcked up meal day.. gotta go grocery shopping

YBW shoulder day
MILI press
seated db press
bb shrugs
db shrugs
uprightrows/seated rope to neck
lat raises/plate raises

sorry no time for numbers gotta go man..see ya

YBW

PS see 666 is coming up..wonder who ll be that post horror

Coke
06-25-2006, 08:42 AM
You're one extremely fit dude with the cardio and workouts, usually opting to do one body part per session is super.

YoBrickWall
06-27-2006, 04:45 AM
Cokep thanks for your support as always..not lifting as heavy as i use too because of these shows..sometimes i wonder if it is worth it... soon i think pup work sch. might change and he ll be pushing me

did back yesterday with chris T.M...been helping him out cause he is thinking of entering a toughman contest this summer.. he has won 4 tiltes in michigan.. well be have another guy from this area who came in 2nd in the nation// chris has beaten him before and wants a shot at him..he has been out of the toughman for a couple of yrs due to a fall off a roof..

Cardio
morning stretches
morning walk
situps
20min treadmill

M1 6 egg whites,cheese,5oz steak,1/2 cup of oats with strawberries
M2 6 egg whites,5oz burger,cheese
M3 8oz chicken,1 cup of green beans,1/2 cip of rice
M4 ABB shake
M5 shake,1 cup of oats
M6 same as 3
M7 12 egg whites,2pcs of cheese

YBW back day
Dl
135x15- sumo
225x12- con.
315x6
365x2
390x1

incline tbar row
135x8
160x8
180x6
205x4

db row
110x8x3

pullovers
110x10

1 arm seated row
100x8
110x8
120x8
130x6

front pulldown
200x10
250x6x2

seated row
250x10x2
200x15
150x20

front press/rearpecdec

YBW

number 666 post is coming up..who gonna be that post horrror

Coke
06-27-2006, 05:47 AM
Your sessions are lighter of course due to necessity but they are always great...super volume on a regular basis.

Stumprrp
06-27-2006, 06:12 AM
great workout YBW, lets get some pics bro!

YoBrickWall
06-27-2006, 06:31 PM
Coke- i just hope this is the right thing going lighter with more reps..time will tell

Stumper-thanks bud// trying to get a group pic for the journal..waiting for pup and and a few others

today was chest day.. tammy was a no show but that was cool.. was able to pick up the pace a bit

Cardio
morning stretches
morning walk after meal 2
20 min bike
situp before closing

M1 6 egg whites,cheese,5oz steak,1/2 cup of oats with strawberries
M2 6 egg whites,5oz burger,cheese
M3 8oz chicken,1 can of green beans,1/2 cup of oats with 2tblsp. of butterworth S.
M4 shake
M5 shake,1 cup of oats,3 strawberries
M6 same as 3
M7 12 egg whites,2pcs of cheese

YBW chest day
bench
135x8
185x8
205x8
225x6
250x4
275x2
225x9

incline bb
185x6
205x4
225x2
155x8
last set was done extra wide.outside last ring on bb

flat db
90x8
95x5
100x5
110x2

incline db
80x8
75x10
70x12
65x15

vertical chest press
120x8
140x8
150x6
160x6

cable from floor/pecdec
3 sets

flat flys/dips
3 sets

YBW

Pup
06-27-2006, 06:37 PM
Nice workout homeslice...was there a reason you were walking home in the rain with no shirt...showoff!

bill
06-27-2006, 07:13 PM
OMG Yo I couldn't make through your cardio LOL

kate
06-27-2006, 09:31 PM
thats crap u suck! ;)

Coke
06-28-2006, 05:47 AM
Keeping the benching real strong YBW.

cphafner
06-28-2006, 08:03 PM
great effort on such low carbs!

YoBrickWall
06-28-2006, 10:59 PM
pup- yup, didnt want to get my shirt wet.

bill- lol..you dont have to do it all at once..i see your 225 for reps is moving up again,dam it.

Kate- what, you cant do that over there in aussue land..i think in our small town after six pm its so dead here you could run thru it nekked and not get cxaught unless pup is in town

Coke-thanks..hoping i can bring it up..somrday ill br like you and bill

CPhafner-still playing withe carb.. man i tell ya i kinda like the size and strength coming back.. but know i wont be able to keep it if i keep dieting....hey the guy im working out with three days a week has fought a guy from newyork name newyork toughboy in a toughman contest,ever heard of him? he said he was one tough dude.

worked out withscott and tammy today and trained T.M. chris later..today was an easy day..we did arms

Cardio
morning stretches
morning walk
situps
20 min treadmill

M1 6 egg whites,cheese,5oz steak,1/2 cup of oats with strawberries
M2 6 egg whites,5oz burger,cheese
M3 8oz chicken,1 can of green beans,1/2 cup of oats with 2tblsp. of butterworth S. TBLESPN of PB
M4 shake,3 strawberries
M5 shake,
M6 same as 3
M7 blew thhis one..half a bag of chips
tomorrow diet will suxk.. i gotta get to the store after work

beer tent is in town tomorrow night.. hoping i can stay away from it being it is only a block away.

YBW arm day
bb curl
95x8
115x6
135x3
95x12

hammer curl
60x6x4

preacher curl with ez bar
85x10
95x8
105x5
85x10

double bi cable to ears
80x10
100x8
110x6
120x3

reverse pushdown
40x10
50x10
55x10
60x10

YBW

Coke
06-29-2006, 06:43 AM
beer tent is in town tomorrow night.. hoping i can stay away from it being it is only a block away.

Good luck with that one, lol...U really should be doing the toughman yourself, I know U can kick a$$ all over town.

YoBrickWall
06-29-2006, 07:01 PM
Coke- im on my way after this post to the beer tent.

gym was dead..did legs by myself..kinda funny how people find a way to get out of leg day..i mught start doing so myself..should tyrick everyone and do it on a different day so when they come in theyll shiat

cardio
morning stretches
morning walk
20 min treadmill

M1 7oz burger with cheese,3/4 cup of oatmeal dry mixed with TVLSP of butterworth/PB
M2 8oz chicken,can of green beans,3/4 oats with PB/butterworth
M3 shake
M4 3/4 cup of oats with PB/butterworth
M5 8oz chicken,can of green beans
like i said today meals were like crap.. ill go to the store after the beer tent

YBW leg day
squat
135x8
225x8
275x8
315x6
225x15

leg press
540x15
630x15
720x15
810x15
540x35

SLDL in smith machine
65x10
85x10
105x10x2

standing calve/seated calve
250x20x4 225x15x4
200x30 180x25

leg ext/leg curl
4sets

YBW

Coke
07-01-2006, 08:31 AM
Good leg day bro, holding on strong...and as usual, got to throw plenty of repetitions somewhere - nice job.

Stumprrp
07-01-2006, 08:39 AM
good workout YBW

bill
07-01-2006, 07:50 PM
Whats a spyup? Taking it light on legs? LOL j/k with you, I'm slacking on the legs lately. Good idea though trick them all!

Focused70
07-02-2006, 08:27 AM
Nice stuff, Brickster.

cphafner
07-02-2006, 08:15 PM
great leg work.

YoBrickWall
07-03-2006, 07:10 PM
Coke- thanks bud.. reewally dont know what is happening to me.. i use to lov doing leg/back but not lately..im enjoyong arms/chest and shoulder..just the way it goes i guess

Stumper- thanks for the prop bro

bill- lol, yup sryup and it gotta be mrsbutterworth,,nice and thick..ya ive been slacking on the legs..i promise when the show over and put alittle BW back on itll be back to par

Stash- man howz it going? good to see ya again

CP- thanks..the only good thing going for me on legs is the leg press.. my hip been bothering me on the squats.. i think im gonna go lighteeer on them and more reps.

ive been slacking last couple of days on posting..been a busy weekend.. gonna also slow down the drinking for awhile..man i was really enjoying it too.
last friday was shoulder day, saturday did triceps and today was back day.,, ate and dranked like a pig thisweekend..u dont even wanna know

Cardio
morning stretches
morning walk
25min on treadmill


M1 7oz burger with cheese,1/2 cup of oatmeal mixed with TBLSP of butterworth
M2 5oz burger/6 egg whites
M3 8oz chicken/can of green beans/2/3 cup of rice
M4 shake
M5 8oz chicken/,can of green beans/2/3 cup of rice
M6 shake

YBW back day
BB shrugs
225x15
315x15
375x10
400x6
425x5
burn
275x15xwide 225x10xnarrow
3 sets

incline tbar row
145x8
170x6180x5
burn with narroe grip
135x10/90x12

db rows
115x9x3

pullovers
115x10
105x15
95x17

1 arm seated rows
4sets

front pulldown
210x10
250x6x2

seated row
250x10x2
200x15
150x20

front press/rear pecdec
3 sets

seated row with smaller V handle/reverse pulldown
3 sets

YBW

bill
07-03-2006, 07:49 PM
You really need more volume! LOL

Coke
07-04-2006, 09:04 AM
You really need more volume! LOL

No doubt about it - :D ...your traps must have been on fire from the start, ace back day.

cphafner
07-04-2006, 09:18 AM
another inspiring back effort! Now put down the booze and go get that pro card!

YoBrickWall
07-04-2006, 10:16 AM
Coke/bill- thanks for reminding me i forgot to do my DLs..damm it

CP- thanks..and will do about the booze

gym was close today but i snook in for a mini workout.. tammy and kim also showed up

cardio
morning stretches
maybe evening walk..town is kinda busy today

M1
6 egg whites,5oz burger,1/2 cup of oats
M2 6 egg whites,5oz burger
M3 shake with 1/2 cup of oats
thats all for now

YBW chest workout
bench
135x8
185x8
205x8
225x6
250x4
275x1
225x10

incline bb
185x6
205x5
225x3
155x15- extra wide grip

flat db
95x6
100x5
105x3
85x10

incline
db
80x8
85x6
90x5
70x10

cable from floor
4 sets

vertical chest press/pecdec
3 sets

flat flys/dips
4 sets

YBW

cphafner
07-04-2006, 10:28 AM
you just made me feel real weak! Nice pushing.

bill
07-04-2006, 11:40 AM
Nice job there, especially the db's. Happy 4th mang!

Coke
07-05-2006, 05:42 AM
That is some smart training there off the bench, fine accessory work as well.

Stumprrp
07-05-2006, 07:53 AM
great chest day man wow.

YoBrickWall
07-05-2006, 06:52 PM
CP- the only way i make u feel weak if u havent worked out that day

bill- thanks and i hope u and your family had a happy fourth too..i almost went to jail the night before.. a cop walkes by and kinda puxhed me soo i pushed him back

Coke- thanks bud.. chest has been coming along good lately.. hope it continues

Stumper-its coming along..just hope i can hold the strength while dieting

was suppose to do arms today but brandy came in and talked me into doing legs with her..dam it i hate doing legs anymore..scott and chris joined us later.. got to see one of the ol angels tonight.. ball season is almost over so her,aMess and shortsweetness should be back soon

Cardio
morning stretches
morning walk
25 min interv. on treadmill

M1 6 egg whites,5oz burger,1/2 cup of oats
M2 6 egg whites,5oz burger
M3 8oz chicken,can of green beans,1/2 cup of rice
M4 shake with 1/2 cup of oats
M5 same as 4
M6 same as 3
M7 shake,12 egg whites

YBW leg day
squat
225x8
315x8
365x4
405x2

leg press
450x25
540x25
630x20
720x20
810x20
drop set-up
450x10
54x10
630x8
720x8
rest
540x40

seated calve/standing calve
4 sets

leg curl/leg ext
4 sets

YBW

Stumprrp
07-05-2006, 06:58 PM
nice workout and really solid diet. i prefer whole eggs :D

Ammotroop
07-05-2006, 07:01 PM
Damnnn...you got a real good routine. I just got to find someone around here with the same goals as me. One of these days I will get focused like that.

Pup
07-06-2006, 06:33 AM
I think this squat hatred is becoming a virus...anytime i have to do legs i dread it. Good sessions lately, this week has been nuts for me, I'll try to make it in next week so we can B.S. about contest prep and whores.

YoBrickWall
07-06-2006, 07:23 PM
stumper- im gonna try to tighten my diet on the weekend until i drop 2mm on my belly.. this way ill be close to where i wanna be.. if i ate the whole egg i would have so much gas i could clear the gym out

Ammotroop- thanks.. i like the way i do it.. not easy but it works for me

Pup- awesome will be looking forward to seeinh you.. best lrg workout ive ever had is when we did them..seemed like we kept going till one ofd us couldnt walk... i thought we were the whores???

today did arm with T.M. chris..and finish them off with lilgreg(he is 300lb boy).. man what a pump.
aMess came in at the end of the night and we did a mini workout..she ll be back saturday and we ll do our tris.. kinda looking forward to working out with the Angels if i can adjust my workout time.. they really helped me on my last show..thanks girls

i tried to drop a meal today from 7 to 6.. it aint gonna work i have been hungry as hell spacing my meals out farther.

Cardio
morning stretches
morning walk
25 min on the bike

M1 6 egg whites,5oz burger,1/2 cup of oats
M2 6 egg whites,5oz burger
M3 8oz chicken,can of green beans,1/2 cup of oats with 3 strawberries
M4 shake with 3 strawberries
M5 same as 4
M6 shake,12 egg whites

YBW arm day
bb curl
65x10
85x8
105x6
125x4
135x2
140x1

H.C.
60x7x4

double bi cables
80x12
95x8
110x6
80x15

preacher curl
85x8
95x6
105x5
drop set
75x10
65x10
55x10
45x10

narrow bench-30 second rest
115x10
125x10
135x10
145x10
155x10
115x15

greay curl
130x10
150x6,6.5
drop set
150x4
130x2
110x2
90x2

YBW

Coke
07-07-2006, 05:20 AM
if i ate the whole egg i would have so much gas i could clear the gym out

I found that to be true with the egg whites as well, I mean it is terrible either way, lol...big time work for the bi's bro.

bill
07-08-2006, 06:09 AM
I found that to be true with the egg whites as well, I mean it is terrible either way, lol...big time work for the bi's bro.
Its just because your both old farts! LOL I never do that:rolleyes:

Stumprrp
07-08-2006, 06:48 AM
nice arm day

Pup
07-08-2006, 07:36 AM
Good bicep work YBW...ya freakin animal.

muscle chic
07-08-2006, 07:51 AM
Looking good!! Your Journal is so detailed it makes mine look pretty sad. I have to get it together and post all my workouts.

YoBrickWall
07-08-2006, 10:05 AM
Coke- egg whites dont bother me but yolks,PB or mustard,WOW.. usually ill eat those if someone at the gym trys to get back at me..also great for being caught in tight crowded area..not that i would know

bill- LMAO.. of course you dont you just poofa and of course it smells like WEST VURGINA roses.. ill bet you the type that farts in bed and locks your wife under the covers

Stumper- thanks bud.. they were still pumped the next morning

Pup- thanks buddy..animal i kinda like that over what matt calls me, a freakin robot.. when are ya gonna be back in?

Muscle Chic- glad ya dropped by.. actually i kinda think it is boring but u would believe how long it takes to type it..im a two finger pecker( ok guys no comment)..dont be a stranger on me now.. your life has been alittle hectic lately but youll get it together.. you have too cause your show is just aabout the same time as mine in sept i believe.

did shoulder yesterday..i pulled something on my collar bone and man does it hurt..i did it in the smith machine doing front presses..piss me off cause i only had 105lbs when it first started bothering me but u know me i kept going..dcikhead
did shoulders with tammy and T.M. chris.

Cardio
morning stretches
morning walk
25 min intervals

M1 6 egg whites,6oz burger,1/2 cup of oats
M2 6 egg whites,6oz burger
M3 9oz chicken,can of green beans,1/2 cup of rice
M4 shake with 1/2 cup of oats
M5 same as 4
M6 same as 3
M7 shake,12 egg whites
notice i added another oz to the burger and chicken

YBW shoulder
mili press
95x
12
120x8
140x6
160x2
115x12

db press
85x6
90x5
95x5
75x10

front press S.M.
105x10
125x8
135x8
145x8

db shrugs
100x12x4
after each set did wrist curl with 40lb db

upright rows
4 sets

lat raises/ front was with plate
3 sets
took everything i had to finish up last three excerise.. collar bone was just a throbbing

today is saturday going in to do very light tri workout
had three meals so far..not sure whatr the rest will be..no moring cardio but might do evening walk.. also upon going to the gym i was ask to work tomorrow..dam it

M1 6egg whites,6oz burger
M2 shake
M3 same as 1

YBW tri day
pushdown
skull
reverse pushdown
rope
standing double bi with cable
each was donr eith 5 sets..done light and went lighter each set with no weights

while at the gym was ask by a gal to go the beach so im off..pup u dont wanna know who ether

YBW

bill
07-08-2006, 11:49 AM
YBW that be a fight I couldn't win. LOL
Nice shoulder work still strong on a cut. Off to the beach to burn calories?

Pup
07-09-2006, 06:58 AM
I'll be in on Tuesday for sure...gonna train early on monday before work. You're right...i don't wanna know, but i'm sure whoever she was is hot and wanted you to do some deep sea fishing when she got you back to her place.

Stumprrp
07-09-2006, 07:30 AM
good shoulder workout

cphafner
07-09-2006, 12:20 PM
real strong shoulder session. have fun at the beach.

YoBrickWall
07-10-2006, 07:48 PM
bill- no mater what when it comes to a woman we loose..about the time u think u figuired them out they change the rules..not in my pad though..haha...by the time we got to the beach the sun stayed behind the clouds

pup- see ya tomorrow..nah nah nah i just listened to her problrms..beside when she called me pup once i felt like a shrimp

stumper- thanks for the prop bud

CP- thanks.. it wasnt all that great..she whined the whole time about her ex BF..i just listened...i did tell her this is why i am glad to be single..only gotta answer to myself and then i dont even do that

did back with T.M. chris.. made sure i did it easy so i didnt pull anything more on the collar bone.. power was out so i missed my mrning walk and one meal but sure did sleep good

cardio
morning stretches
situps
15 min interval on treadmill- suppose to be another 10min but the treadmill quit and didnt feel like starting up again


M1 6 egg whites,6 oz burger,1/2 cup of oats with blueberries
M2 6 egg whites,6oz steak
M3 9oz chicken breasts,can of green beans,1/2 cup of oats with strawberries
M4 shake with,1/2 cup of oats and strawberries
M5 same as 3
M6 12 egg whites

YBW back day
bb shrugs
225x15
315x12
405x6
455x4
burn
W grip/narrow grip
275x10x3

incline t bar
135x8
160x6
180x4x2
drop set with narrow handle
135x6
115x6
90x6

db rows
115x8x3
90x12

1 arm seated row
80x10x4

front pulldown
200x10
250x4x3

seated row
200x10
250x8x3
150x20
last set done with smaller V handle

dl
225x10x2
240x10

narrow handle seated row/reverse pull down
3 sets no rest

front press/rear pecdec
3 sewts no rest

did u hear about the elephant who ask the camel why he had two boobs on his back? the camel responded and said thats funny coming from an elephant with a dick hanging from his face

YBW

cphafner
07-10-2006, 08:08 PM
awesome back workout. Great shruggin.

Pup
07-10-2006, 08:10 PM
pup- see ya tomorrow..nah nah nah i just listened to her problrms..beside when she called me pup once i felt like a shrimp

GO TO HELL!

:bash:

Coke
07-11-2006, 06:28 AM
Keeping the groove, will be looking great come show time...you know, I've got myself a few shruggin cousins here, lol.

Stumprrp
07-11-2006, 06:36 AM
nice workout man, are you cutting btw? i wasnt sure because it still looks like your eating a ton of food. lol.

CARDSHARK
07-11-2006, 11:52 AM
Nice shoulder workout YBW... What's up with the military press LOL... and when did u start doing upright rows again?

Cardshark

YoBrickWall
07-11-2006, 07:38 PM
Cp- thanks..didnt get as many reps as i wanted to ..didnt want to irrate my collar bone.

Pup- LAMO..you were at the gym tonight and i forgot to tell u who it was. another time

Stumpy- thanks.. well starting today i did an all protein day,tomorrow ill add 200 grams of carb,then the next will dsrop to 100 and repeat the cycle till the weekend for my cheat day... pup gonna help me monitor it.we also did a 9 site skin fold today.. gonna have him do that for me too

C.S.- you and pup can kiss my A55 on those..the ups are being supersetted..only reason im doing them

today i did chest ..was kinda leary about doing so cause of my collar being sore.. did mostly three sets,lighter and a 10,8,6 rep range.

had pup do a 9 site skin fold on me..im gonna have him do it till the show this way he ll do the same spot every time..plus he gonna help keep an eye on my diet.. he knows what i should and will look like for the show

9 site skinfold-52mm= were shooting for 35mm then go from there
upper chest-v-4mm
right bicep-2mm
right treicep-4mm
suprallia-ab-v-4mm
stomach-v-8mm
subscalar-U.B.-v-8mm
kidney-h-10mm
right thigh-v-8mm
right calve-v-4mm
man some spots were higher than i thought.. i believe it came from my drinking binge. ..looking forward to next reading

cardio
morning walk
morning stretches
25 min intervals on treadmill
some situps

M1 6 egg whites,6 oz burger
M2 6 egg whites,6oz steak
M3 9oz chicken breasts,can of green beans
M4 8oz steak
M5 shake with strawberries
M6 same as 3
M7 12 egg whites
1 gallon of water

YBW chest day
bench
135x8
205x8
225x6
250x4
280x1
225x6
185x15

incline bb
155x10
175x8
195x6

flat db
75x10
85x8
95x6

incline db
70x10
75x8
80x6

vertical chest press
4 setsx?

cable from floor/prcdec
3 sets

incline flys/dips
3 sets

flat flys/dips
3 sets

YBW

Bob
07-11-2006, 07:45 PM
Nice workout YBW!!
BTW.. what show are you doing and when? I know I could search thru your entire thread, but geez it's 150 posts..

Good luck..

Stumprrp
07-11-2006, 07:47 PM
nice workout man, haha 8mm on the tummy? mine was like 30 lol :D

Coke
07-12-2006, 05:33 AM
You didn't get too much help on that 280lb flat bench single did you? - :D ...j/k, that is super, getting stronger.

YoBrickWall
07-12-2006, 07:46 PM
bearwolf- thanks bud.. workout ok ..way down at the moment..yeah theres alot of bs in here to look thru to find it.. suppose to do the northern michigan bb champ. in saginaw at saginaw valley college.. the master pro qaulifier is in chicago ill.

Stumpy- lol.. the eight was even high on me .. it is usually around 5mm

Coke- no i didnt get any help..pfff on the getting stronger.. i think it all boils down to being lean way to long

today was leg day and i wasnt looking forward to it.. worked out with brandy and tammy..this tammy first time doing legs... man i wish i could see her at work tomorrow.
brandy about ripped my balls of..when she was done doing standing calves in the smith machine she didnt rack it properly..when i when to put another plate on the bar fell right to the floor.. about took my shirt off and just missede my jewel

cardio
morning stretches
morning walk/jog
15 min treradmill

M1 6 egg whites,5oz burger,3/4 cup of oats with blue berried
M2 6 egg whites,5oz burger, half an apple
M3 8oz chicken, can of green beans,3/4 cup of oats with strawberries
M4 shake with strawb., half an apple
M5 shake with strawb., 3/4 cup of oats
M6 same as 3
M7 12 egg whites

YBW leg day
squat
135x10
225x10
315x8
365x2
225x15
smith machine -narrow stance
105x15

leg press
540x25
720x20
950x8
drop set
810x10
720x10
630x10
540x10
360x35

SLDL in smith machine
85x10x4

standing calve/seated calve
4 sets

leg curl/leg ext
4 sets

YBW

kate
07-12-2006, 08:28 PM
hahahahahaha thats priceless!!

CARDSHARK
07-13-2006, 08:07 AM
Nice Leg Day Ybw... Wish I Could Have Been There.... Hahaha

Pup
07-13-2006, 08:37 AM
ROFL...I would have been on the floor laughing...wait til I see Alex to give her some crap about "dis-membering" you.

YoBrickWall
07-13-2006, 06:46 PM
Kate- but it would have cost her dearly.. a man cant live without his jewel

CARDSHARK- thanks.. believe me it was to close to home.

Pup-i know you would have lost it.. you should have seen the look on both our faces when it happened.. she kept saying i cant believe it happen and i kept saying i cant believe you did that.

today was arm day and castorator brandy was in so she joined me again.. oh yeah pup guess who gonna start coming in at night? carolynn..you better start coming in to help me

cardio
morning stretches
morning walk
25 min treadmill

M1 6 egg whites,5oz burger,1/2 cup of oats with blue berried
M2 6 egg whites,5oz burger
M3 8oz chicken, can of green beans,1/2 cup of oats with strawberries
M4 shake with strawb
M5 shake with strawb., 1/2 cup of oats
M6 same as 3

YBW arm day
bb curl
75x10
95x8
115x8
135x3
145x1

con. curl on preacher bench- 1 arm at a time
25x10
30x8
35x8x2

HC
60x8
65x6x3

preacher curl
85x10
75x12
65x15
55x20

double bi with cables
80x10
95x8
80x12
70x15

greary curl
120x10
150x7,6.5
drop set
150x6
130x2
110x2
90x4
70x6

YBW

cphafner
07-13-2006, 06:49 PM
good arm day YBW

Stumprrp
07-13-2006, 06:49 PM
serious arm day bro!

kate
07-13-2006, 09:15 PM
speaking of which YBW we are all still waiting (with much anticipation) on those pics u promised us!!!

Coke
07-14-2006, 06:33 AM
This pic thing will never die, lol...time to learn how to upload and post'em up.

Pup
07-14-2006, 07:13 AM
In YBW's defense...only one of us was able to get decent pics, and those have somehow been filtered around and not been returned. Alex's husband took a vid of the show, maybe we can compress it and post up YBW's routine.

BTW YBW...i'll be in the gym this morning and tomorrow morning...i'll also stop by next tuesday night to clip your bodyfat again.

CARDSHARK
07-14-2006, 08:03 AM
nice Arm Workout Ybw

YoBrickWall
07-14-2006, 07:09 PM
Cp- thanks bud..they were pumped pretty good all night

Kate/Coke- you two will not let it die will u? a did have a couple pics and someone stole them from the gym..ill see what i can do, no promises

Pup- hey ill be in tomorrow about nine and maybe we ll start working on a game plan

CARDSHARK- thanks bud.. you and pup are killing me on the shoulders.

today did shoulders.. went ok..collar bone bugged me just a little bit.. after talking to pup tonight he did the same thing but he hurt his left side..same excerise..same way.. maybe there is a virus going around.

cardio
2walk session with pup
morning stretches

M1 6 egg whites,5oz burger,1/2 cup of oats with blue berried
M2 6 egg whites,5oz burger,apple
M3 8oz chicken, can of green beans,1/2 cup of oats with strawberries
M4 shake with strawb,apple
M5 shake with strawb., 1/2 cup of oats
M6 same as 3
M7 6egg whites,5oz steak

YBW shoulder day
mili press
100x8
120x8
135x6
115x12

db press
75x10
80x8
85x6
90x5

db shrugs
110x15x4

upright rows in smith machine
4 sets

seated lat/front raises
4 sets

chain upright rows/ seated rope pull to neck

YBW

Coke
07-15-2006, 09:13 AM
I'm just kidding about the pics and never bring it up on my own, always have to follow up after someone else, lol.
I know I'll eventually see the main man's hard work come show down in Chi-town. Keep on with it YBW!!

YoBrickWall
07-17-2006, 06:55 PM
Coke- i know you were and i was just faucking with ya back.. id did receixed some pics today but no negatives..from looking at the pics i think i looked like crap

did back today..kinda drag,sandbagged it a bit...did my shopping last night the price of green beans jumped to a buck a can so i decided to go with the frozen ones.. i picked broccoli cuts.. think that was a good choice? not the people in the gym..i cant stop farting and man do they stink.. i kinda like that so ill stay with them

cardio
morning stretches
morning walk
20min interrval on treadmill

M1 6 egg whites,5oz burger,1/2 cup of oats with blue berried
M2 6 egg whites,5oz burger
M3 8oz chicken, 1 cup of broccoli,1/2 cup of oats with strawberries
M4 shake with strawb,1 cup of oats
M5 same as 3
M6 12 egg whites

YBW back day
dl
135x10
225x8
250x5
275x5
300x5
325x5

incline t bar
135x8
170x5
180x4
deop set
180x4
135x8
90x10
45x15

db rows
115x8x3
95x12

pullovers
95x15x4

front pulldown
200x10
250x5x3

seated row
250x8x3
200x15

bb row smith machine
4 sets
front press/rear pec dec
3 sets

seated row/ reverse grip pull down
3 sets

YBW

Nosaj
07-17-2006, 07:09 PM
did my shopping last night the price of green beans jumped to a buck a can so i decided to go with the frozen ones.. i picked broccoli cuts.. think that was a good choice? not the people in the gym..i cant stop farting and man do they stink.. i kinda like that so ill stay with them

Hahaha, nice man. This will give ya a little extra free space in the gym. :D

Great workouts, strong as hell for such low calories!

dblockspky
07-17-2006, 07:14 PM
good work man keep it up. drop some pointers in my journal if you can. thanks

cphafner
07-17-2006, 09:41 PM
I always sticked with the florets. I was always ripping ass when I was getting ready for my show, stuff happens.

Good back session.

CARDSHARK
07-18-2006, 06:19 AM
Nice Back workout YBW... Looks like they're running out of weight for you, they need to get u some heavier weights!!! LOL

Didn't do well in the Market yesterday but oh well.

Cardshark

Coke
07-18-2006, 08:17 AM
from looking at the pics i think i looked like crap

I seriously doubt that one, we're our own worst critics, lol...smooth back work, left no stone unturned once again.

CARDSHARK
07-18-2006, 12:36 PM
Dam Ybw U Keep A Chicken In The Back Room For Those Eggs U Eat!!! Lol

Nice Discipline On Your Diet

Cardshark

YoBrickWall
07-18-2006, 07:17 PM
Nosaj- lol... thanks for the prop.. actually im still weak from the last show i did..im still kinda recovering from being sick there..i gotta take a break after these next two shows.

dblockspky- thanks bud.. ill read more in your journal this week.. i see though youll be playing football aye?

CP
your support is always appreciated.. thanks again

CARDSHARK-LOL .. no but i should buy stock into it, whad ya think?

Coke- pup gonna see if he can scan them then you can agree with me.

did chest today..bb movement sucked today..so whats new..really pissing me off.

cardio
morning stretches
morning walk
15min treadmill/15min bike

M1 6 egg whites,5oz burger,1/2 cup of oats with blue berried
M2 6 egg whites,5oz burger
morning walk
M3 8oz chicken, 1 cup of broccoli,1/2 cup of oats with strawberries
M4 shake
workout
M5 shake with strawb,1 cup of oats
M6 same as 3
M7 12 egg whites

YBW chest day
bench
135x10
185x8
205x5
225x5
245x4
265x2
175x15

incline bb
160x6
180x6
200x5
225x2

flat db
80x8
90x5
95x5
100x5
75x15

incline db
75x8
85x5
90x5
65x15

flsat glys/dips
3 sets

cable from floor/pecdec
3 sets

incline flys/dips
3 sets

YBW

heathj
07-18-2006, 07:27 PM
damn thats a lot of volume. is that normal or just for contest prep?

bill
07-18-2006, 08:23 PM
Still going strong great efforts man!

cphafner
07-18-2006, 09:07 PM
I hate your chest strength.

Diet looks good. Keeping the fats low?

Coke
07-19-2006, 06:11 AM
Hanging tough on all chest movements...2 dozen of eggs per day on average is ill, no wonder you clear rooms, lol.

CARDSHARK
07-19-2006, 07:48 AM
nice Chest Workout Ybw.... Still Goin Strong

Wikked1
07-19-2006, 01:27 PM
I didn't bother backing up ,I'm sure you're still at it with that insane volume,so how goes the quest for your card dude?

cphafner
07-19-2006, 05:39 PM
NY badass Phil Baroni? He fought in the UFC, and currently in Pride.

YoBrickWall
07-19-2006, 07:08 PM
heathj- that is the norm but my weight is down slightly at the moment.

bill- its coming back sloely..to dam slow though

CP-lol..yup that is him..chris said he was now doing the UFC..he also saif the man gonna die young because of his personal jife outside the ring.

Coke -really i have 30 eggs a day.. i add two to each shake.

CARDSHARK- thanks bud.. just trying to keep up with you,pup,coke,CP and wikked.. you guys just dont make it easy for me

Wikked- my main man- really good to hear from you again..yeah the volume the same..just added a few supersets to it.. well the last show i did in may i took first in master and second in the open.. im telling u we thought i was gonna win the overall..anyway the head judge is also the promoter for the WNBF in chicago.. he invited me to come to his show in oct.. its a master natural pro qaulifier.. he seems to think ill do well there.. in sept im doing the michigan northern BB champ. as a warm up.. if i do well there ill do the pro qauilifer

did legs today. they are pretty sore right now

also had pup drop by and do a 9 skinfold check for me.. last week it was 52mm.. today it was 41.5mm...bw still the same 185lbs
we made up a chart to keep track each week so we can see and keep track of progress

cardio
morning stretches
morning walk
25 min treadmill

M1 6 egg whites,5oz burger,1/2 cup of oats with blue berried
M2 6 egg whites,5oz burger
M3 8oz chicken, 1 cup of broccoli,1/2 cup of oats with strawberries
M4 shake,strawberries,2 eggwhites
M5 shake with strawb,1/2 cup of oats,2 eggwhites
M6 same as 3
M7 12 egg whites

YBW leg day
squat
135x10
225x10
275x10
315x8
365x4
385x1
230x15

leg press
450x20
630x15
720x15
810x15
360x40

sldl-S.M.
4 sets

standing calve/seated calve
4 sets

leg curl/ leg ext
4 sets

YBW

cphafner
07-19-2006, 07:15 PM
real strong squat day.

Baroni fights in Pride in Japan, he got rocked in the UFC. He was a middleweight national level bodybuilder before MMA.

bill
07-19-2006, 07:15 PM
YBW nice your keeping up the heavy wts still.

kate
07-19-2006, 11:15 PM
YBW: so 41.5mm is your skinfold measurement?? r u sure? i must be reading the chart wrong?

muscle chic
07-20-2006, 03:53 AM
Nice leg workout!! what's your bf% at now?

Pup
07-20-2006, 06:20 AM
YBW: so 41.5mm is your skinfold measurement?? r u sure? i must be reading the chart wrong?

Kate...9 site test...i did each of his clips twice and averaged out the mm. I think he dropped so much from last week because we were using new calipers, they are the kind that have a clicking mechanism and his other ones were a bit worn out. By just eyeballing it i'd say he's around 6.2 or 6.3 percent bodyfat right now.

What chart are you looking at?

CARDSHARK
07-20-2006, 10:03 AM
nice Leg Day Fatty... Just Playin... Lol
Hope Someday I'm In The Same Kind Of Shape U Are

Coke
07-20-2006, 10:10 AM
That YBW is indeed in great shape, better than guys half his age and I'd like to think I'm up there with him - ;)

Bob
07-20-2006, 01:24 PM
Here is a picture of me from my last show...
http://photos1.blogger.com/img/40/3445/320/fat-lady-on-bench.jpg
Dude.. I got an error trying to get to that picture... but lol I can only image your humor...

Nice squating.. and 6.2% BF - f'ing awesome - lean & mean..

Good luck.. and keep lifting heavy..

YoBrickWall
07-20-2006, 01:25 PM
Sorry, we're having trouble posting it.

bill
07-20-2006, 07:45 PM
YBW sounds like your contest ready now!

YoBrickWall
07-20-2006, 07:49 PM
Cp- thanks.. i had more in me but being im just now rebounding didnt wanna over do it

bill- itll be awhile before i get to where i wana be..but my hip is feeling alittle bit better

Kate- lol..that is not my Bf..its totalmm on the 9 spot checked.. ill add it today posting so youll know what were talking about.. u silly roo

Moscle Chic- thanks.. that was even a low day for the squat and leg press.. last week i was about 6.6% and this week maybe closer to a 6%.. by the time i do the show i should be around 4% or just below it is what i usually get at

pup- u smart a55.. the reason i have pup do it cause he aint gonna lie about it and he knows what i should look like when i do my shows

CARDSHARK- thanks.. you know u can if u really wanted too

Coke- thanks buddy.. i think your better than you think you are

bearwolf- who me?

did biceps today..nice pump.. nothing new today.. gym was dead

cardio
morning stretches
morning walk
20min treadmill

M1 6 egg whites,5oz steak,1/2 cup of oats with blue berried
M2 6 egg whites,5oz steak
morning walk
M3 8oz chicken, 1 cup of broccoli,1/2 cup of oats with strawberries
M4 shake,strawberries,2 eggwhites
workout
M5 shake with strawb,1/2 cup of oats,2 eggwhites
M6 same as 3
M7 12 egg whites

9 site skinfold
chest 3mm
bi 2mm
tri 3mm
ab 3.5mm
stomach 6mm
u,back 6mm
l back 9mm
thigh 6mm
calf 3mm
41.5mm
will post this again next week on new reading

YBW bi day
bb curl
80x10
100x8
120x5
135x4
150x1- very hard

HC
65x6x4
gonna drop back to 55or60 next week to get more reps

standing double bis with cables
70x12
80x10
90x10
100x8

con.curl-hammer style
20,25,30x10
35x8

preacher curl
85x8
95x6
105x5
drop set
90x6
80x8
70x10
60x12

greary curls
150x8,9,6,6
dropset
150x5
130x3
110x4
90x4
70x6
50x10

YBW

kate
07-20-2006, 08:08 PM
YBW i realise that u silly yank but on my chart your mm say u r very 'overfat' which clearly u r not! so thats why i wondered if it had been written wrong or i had it wrong, its ok i goddit now!


SILLY ROO

CARDSHARK
07-21-2006, 07:16 AM
Nice Arm Work out YBW... What day do u do tri's?

Wikked1
07-21-2006, 11:02 AM
Damn I thought my wife was the ultimate curl jockey and here you are having a day for BICEPS! :D Imagine you got one hell of a pump with all the volume. I guess this means I need to step it up and crank up the volume myself! Excellent work!

YoBrickWall
07-21-2006, 06:40 PM
Kate- i think i figuired out what you mean.. your chart is probably for a one site reading like the abs.. the reading on the mm is total for the nine spots..follow me?

CARDSHARK- thanks bud.. tris is on sunday.

WIKKED1- u know what they say,curl for the girls...

today was shioulder day.. worked out with hot tammy..had to say that cause i know she gonna read it,lol.. anyway i had a woman come in as a walk in.daily.. she tells me she wants to loose some weight but not in her boobs or butt..my god she was bigger than a boat and i dont mean the kind that floats in your tub cause i dont even think she could hit in there herself..i just told her i dont help walk ins, memebers only... she facking better not join now.

cardio
morning stretches
morning walk
25min treadmill

M1 6 egg whites,5oz steak,1/2 cup of oats with blue berried
M2 6 egg whites,5oz steak
M3 8oz chicken, 1 cup of broccoli,1/2 cup of oats with strawberries
M4 shake,strawberries,2 eggwhites
M5 shake with strawb,3/4 cup of oats,2 eggwhites
M6 same as 3
M7 large pizza- hot/ready,hmmm

YBW shoulder day
mili
95x10
115x8
135x6
150x4
95x12

seated db
80x5
85x5
90x5
95x3

bb shrugs
315x12
375x10
405x8
455x6
505x5
275x20

upright rows
4 sets

chain pulldown
4 sets

lat raises/ plate raises

YBW

bill
07-21-2006, 06:47 PM
Was she like the lady in the pick you sent me. Showing off her tummy? LOL Get some YBW LOL

cphafner
07-21-2006, 06:52 PM
your shoulder pressing owned mine this week. Good sessions.

Pup
07-22-2006, 06:55 AM
All I can say about that is better you than me bro.

Coke
07-22-2006, 08:34 AM
All I can say about that is better you than me bro.

:D ...good one.

Damn, hardly any bodyfat even at this point - great job YBW.

YoBrickWall
07-23-2006, 09:38 AM
bill= LMAO, i was trying to post her in my journal but couldnt.. kinda cute wasnt she?

CP- thanks CP..i finally got one on ya..gotta keep pushing if i wanna hang with you big dogs

pup- it is better for you cause she wants to learn how to golf.. i told her you give free lessons.. i told her you had alittle bit of horse in ya ..from the wasite down.. man did her eyses twinkle..as she walked out it looked like she had a wet spot on her camel toe

coke- got some.. this is kinda why my strength isnt all the way up to par..iplan to drop some more though..after oct you better watch out.lol

yesterday cheat day
M1 8oz staek
M2 shake/oats/pb
M3 DQ- sunae
M4 double whopper
M5 Mcdonalds
M6- shake/oats/pb
last meal on friday was alarge pizza,not bad aye?

gotta work today will post today workout/meal later

YBW

YoBrickWall
07-23-2006, 07:36 PM
did tris today..diet was better today not as much food.. gotta go shopping after this..also when i do my morning walk it is usually after meal 2 which is about 9-9:30 im gonna see if i can do it between meal1 and 2..meal 1 is about 6am..ill go about 7-7:15 and be back in time to make meal 2..since i wear head rhones i might walk/kog a song..ill let u know

Cardio
morning stretches-2 sets/100 side bends..2sets/40 pushups..2 sets/30 sissy squats
morning walk
4 sets of situps

M1 6 eggwhites,5oz chicken breasts
M2 12 egg whites,1/2 cup of oats
M3 shake/ 1/2 cup of oats
M4 shake
M5 2protein bar
M6 shake
not to good but no food and better than yesterday

YBW tri workout
reverse pushdown- single pulley
60x12
70x10
80x10
90x8
50x15

lying db ext.- each hand
30x12
35x10
40x10
45x10
50x10
to easy

pushdown- single pulley- used different V handle
70x10
80x10
90x8
100x8
60x15

standing db ext
70x15
75x15
80x15
85x12
90x12

skull
75x10
85x8
95x8
105x8
drop set
90x10
80x10
70x10
60x10

burn on seated cable pracher-15 sec rest between set
50x10
60x8
65x8
70x7
50x10

YBW

muscle chic
07-23-2006, 07:46 PM
Nice workout!! Yummy.......on the diet nice and bland just like mine!!

Pup
07-23-2006, 07:51 PM
That was a beautiful cheat day.

...you had better be joking about the golf thing, otherwise after her lesson i drop her off at your doorstep with a bottle of wine and a 12 pack of trojans.

Coke
07-24-2006, 06:10 AM
Damn, you were a cheating dude that day and the day before, lol - super tricep workout if I ever saw one.

Wikked1
07-24-2006, 08:50 AM
Crank up that volume man!! Inspirational stuff here! 12 egg whites? YUMMY,I guess the pizza & beer diet has morphed into the bland & gassy eggs n oats diet huh? Hope your squat rack is in a dark corner of your gym! :D

CARDSHARK
07-24-2006, 09:14 AM
nice tri day ybw

YoBrickWall
07-24-2006, 08:23 PM
Muscle Chic- thanks girl.. bland it was..i needed to get to the store i was out of everything

Pup- LMAO..i wouldnt do that to you.

Wikked- thanks bud.. gotta tell ya i havent been doing so well on my squats,deads and bench lately

CARDSHARK- thanks buddy

did back with tammy tonight.. i guess she got the next four days off so she ll be working out with me this week.. kinda late postong..went to a girls softball game.. kinda wild the game was called due to the team i was watching was swearing to much..they probably were playing a church team.

Cardio
morning stretches
morning walk
4set of situps

morning walk i did do it earlier but didnt do the walk/jog like i said i would.. to damm early to run

M1 6 egg whites,5oz steak,1/2 cup of oats with strawberries
M2 6 egg whites,5oz steak
M3 8oz chicken, 1 cup of broccoli,1/2 cup of oats with strawberries
M4 shake,strawberries,2 eggwhites, half TBSP of PB
M5 shake with strawb,1 cup of oats,2 eggwhites, half TBSP of PB
M6 same as 3
M7 shake

YBW back day
SLDL- S.M.
4 sets

incline tbar
135x8
160x5
170x5
180x5

DB rows
90x10x4

pullovers
90x10x4

front pulldown
200x10
250x6x2

seated row
250x8x3
200x15

S.M. bb rows
4 sets

reverse pulldown/rear pecdec
4 sets

seated row- smaller V handle/ front press
4 sets

YBW

Coke
07-25-2006, 05:50 AM
Ace back attack man, just this effort alone will KO the comp.

Wikked1
07-25-2006, 10:06 AM
Sweet back day my man. Diet is looking real clean too.....make me feel bad for throwing back a cold one!

Stumprrp
07-25-2006, 10:10 AM
super back day dude diet is on the spot and your volume is AWESOME

YoBrickWall
07-25-2006, 07:31 PM
Coke - thanks bud..gonna hit it harder.. gotta get that christmas tree out again

Wikked- save that cold one cause some day were gonna sit and shoot the crap.. after we workout

Stumper- thanks-as long as i look the way i do being natural ill keep the volume up..as i say yeah i over train whats your excuse

today i did chest with tammy.. she did an awesome job.. tomorrow i believe ill be doinglegs with tammy and brandy..i hate leg day.

pup came in and did my skinfold reading and we did some cardio,,

skinfold reading for this week
40MM
body weight
184

cardio
morning stretches
morning walk
20min treadmill
sunce i started walking at 7am instead of 9am i canr believe all the people i see doing it that early

M1 6 egg whites,5oz steak,1/2 cup of oats with strawberries
M2 6 egg whites,5oz steak
M3 8oz chicken, 1 cup of broccoli,1/2 cup of oats with strawberries
M4 shake,strawberries,2 eggwhites
M5 shake with strawb,3/4 cup of oats,2 eggwhites,
M6 same as 3
M7 12 egg whites

YBW chest day
bench
135x10
225x5
250x3
275x1
185x15

incline bb
165x6
185x5
205x5
225x2

flat db
95x5
100x5
105x4
80x10

incline db
85x5
90x5
95x4
70x15

decline bench/incline flys
3 sets

lower cables/prcdec
3 sets

flat flys/dips
3 sets

thats all

YBW

Coke
07-26-2006, 05:59 AM
Fine sets of benching and accessory chest work...your energy levels and stamina sure can get unreal.

CARDSHARK
07-26-2006, 10:43 AM
Nice chest and back workout YBW... Wish i could get my back as big as yours

Wikked1
07-26-2006, 01:09 PM
AWESOME chest session,looks similar to my last workout.....
Legs with Tammy & Brandy? LMFAO yeah I'd be hating that too <cough,cough>

YoBrickWall
07-27-2006, 04:32 AM
Coke- thanks bud..i just keep on going,going,going..........

CARDSHARK- thanks..no workout yesterday?

Wikked1-LMAO, i got out of it but gotta do them today..really not looking forweard to it.

did bis yesterday instead of legs..worked out with tammy and the manager of wally eorld scott... the gym was actually packed tonight i believe due to the rain.. most of them ive never seen and hope it doesnt rain for awhile again..

cardio
morning stretches
morning walk
20min interval/10min 15% incline

M1 6 egg whites,5oz steak,1/2 cup of oats with strawberries
M2 6 egg whites,5oz steak
M3 8oz chicken, 1 cup of broccoli,1/2 cup of oats with strawberries
M4 shake,strawberries,2 eggwhites
M5 shake with strawb,3/4 cup of oats,2 eggwhites,
M6 same as 3
didnt have the usually 12 eggs for the seventh meal..didnt feel like cooking.. also om dropping the bbq sauce from my chicken and brocs.. wasnt thinking about the sugar from it and i have been putting alot ofd the sauce on..ill bet within a couple of weeks my skinfold will drop and ill be tighter..i hope

YBW bi day
bb curl
75x10
95x8
105x8
115x6
65x15

HC
45s10s4

standing double bi cables
75x10
85x10
95x8
110x8

preacher curl
65x12
85x10
95x6
105x4

seated db curl
25x10
30x10
35x10
40x10
really dont care for these but thought i try them again

YBW

Wikked1
07-27-2006, 07:57 AM
Another bicep day.......what's going on here I wonder? :D
I don't much care for the seated db curls myself but for some reason (the stretch maybe?) I like incline db curling.

Coke
07-27-2006, 08:19 AM
Nice job on the biceps man, do all you can do and that includes anything you thought you did not like...being very smart about it all especially since you'll be on stage to show off, lol. Damn good curls in here YBW.

YoBrickWall
07-28-2006, 06:24 AM
Wikked- thanks..i really dont care much for the incline curl ether..i rather do kneeling curls on the bench if not doing the HC.. kinda likew your gonna do kneeling db rows but you do a con. curl instead..really usolate each arm and nice pump

Coke- i dont stop till i cant do no more

just got back from morning walk and will post yesterday workout..beautiful sunny morning here..i just cant believe all the people i see walking outside this early in the morning

cardio
morning stretches
muening walk
30min treadmill- each min ibcrease incline to top then dsown

M1 6 egg whites,5oz steak,1/2 cup of oats with strawberries
M2 6 egg whites,5oz steak
M3 8oz chicken, 1 cup of broccoli,1/2 cup of oats with strawberries
M4 shake,strawberries,2 eggwhites
M5 shake with strawb,3/4 cup of oats,2 eggwhites,
M6 umh a DQ footlong/shake

gym was dead went in at two and no one was even they till almost 4:30..tammy showes up after im done doing legs..good planning girl

YBW leg day
squat
135x8
225x8
275x5
300x5
325x5
350x5
just wasnt into it

leg press
450x25
540x25
630x20
720x15
500x25

SLDL
4 sets

SM standing calve/seated calve
4 sets

leg curl/ leg ext
4 sets

YBW

Stumprrp
07-28-2006, 06:29 AM
good leg and good curl day in here YBW.

muscle chic
07-28-2006, 06:42 AM
Nice and strict!!! You keep me motivated!!

POWERLIFTER87
07-28-2006, 08:10 AM
Nice workouts. Good luck on getting the pro card.

Workhorse
07-28-2006, 08:18 AM
Good leg day YBW, high reps gives a really good burn, nice work!

Wikked1
07-28-2006, 12:34 PM
That's some serious reps AFTER squatting man,yeah too bad you just weren't into it! DAMN man you make me feel like such a slacker!

YoBrickWall
07-28-2006, 06:51 PM
Stumper- thanks bud.. the squating was just plain ok though

Muscle Chic- thanks girl..people like you also motivate me

Powerlifter- thanks .. im able to do ashow right now but to do the WMBF i need to be where i was in the last show or better if i wanna do it

Workhouse- thanks...only reason for the high reps is we have very few leg equipment here

Wikked- you know as well as i do my squating sucks right now..women are slackers,guys are sandbaggers,rewmeber that you sandbagger

today was shoulder day.. was going pretty good till i did the bbshrugs..after i got to 475 something click in my collar bone again....mother facker, if i could id beat the piss out of myself.... also found out i gotta work the whole weekend at the gym.

cardio
morning stretches
morning walk
15min bike,15min stair stepper

M1 6 egg whites,5oz steak,1/2 cup of oats with strawberries
M2 6 egg whites,5oz burger
M3 8oz chicken, 1 cup of broccoli,1/2 cup of oats with strawberries
M4 shake,strawberries,2 eggwhites,1/2 of oats
M5 shake with strawb,1/2 cup of oats,2 eggwhites,
M6 8oz chicken breast
M7 12 egg whites

YBW shoulder day
mili press
95x10
115x10
135x8
155x4
95x15

db press
80x6
85x5
90x5
95x4

bb shrugs
315x12
375x10
400x5
425x5
450x5
475x5
365x10
might not do these next week depending how the collar feels

kneeling chain pulldown
4 sets

SM upright rows/db shrugs
4 sets

lat raises/front raises with 45lb p;ste
4 sets
the lat raises this week werte done in a hammer grip style- just trying something different..felt good though

YBW

Pup
07-29-2006, 06:18 AM
Let me guess...when you are shrugging, each rep feels like your clavicle is "popping"...same F'n injury that i have on the opposite side.

Stumprrp
07-29-2006, 07:01 AM
nice job bro

DGabe24
07-29-2006, 07:06 AM
Awesome workout YBW, I like how at the end of some of the exercises you bump the weight down and do a ton of reps to kill the muscle :nod:

Coke
07-29-2006, 08:12 AM
Doing some ridiculous reps at the leg press, kept nice squats numbers too in spite of how you felt.

Good shoulder workout man, hope you can move on with the shrugs without any issues.

YoBrickWall
07-30-2006, 03:48 PM
Pup- dam its a werid feeling aint it..what next?

Stumper thanks

DGabe- thanks .. today kinda went that way on all my sets due to my collar bone bugging me i went lighter..can hardly wait to see what chest day gonna look like tomorrow

Coke- i had to go crazyon the leg press to make up for the squats

today i did back..collar is still sore so i went lighter today..got a feeling tomorrow chest day gonna be the same way...got above 95 today,tomorrow gonna be 98 and tues is suppose to be 105.. the humidity is terriblehere

cardio
late morning walk
morning cardio


M1 6 egg whites,5oz burger
M2 6 egg whites,5oz burger
M3 8oz chicken, 1 can green beans
M4 shake,,2 eggwhites 1/2 cup oats
M5 shake ,3/4 cup of oats,2 eggwhites,
M6 ?????
M7 ?????

YBW back day
pullups
Wude,Hammer grup,reverse
2 sets

SLDL
4sets

incline tbar row
135x6
160x5
180x5
135x10
115x12

db rows
100x10x3
75x15

pullover
100x12x3
75x15

front pulldown
200x8
180x10
160x12
140x14

seated row
200x10
180x12
160x14
140x16

seated chain/reverse pulldown
4 sets

chain pulldown/reverse pecdec/front press
4 sets

YBW

Stumprrp
07-30-2006, 03:58 PM
great workout nig

Wikked1
07-31-2006, 08:41 AM
Excellent back day! What happened to the insane weight on seated rows did someone take away your virgin bar?

Coke
07-31-2006, 10:37 AM
Clever deal dude, raised reps and lowered weights are very important while working around discomforts.

YoBrickWall
08-03-2006, 04:46 AM
Stumper- thanks

Wikked0 thanks bud.. its not the norm for back day..just cant seem to find anyone to lift as hard or heavy anymore.. the virgin bar is missing at the moment

Coke- you know it.. been real hard to back off but sometimes ya gotta

took couple days off to rest this dam collar of mine..decided to try it today.. kinda got scared to do the shrugs so i skipped yhem.
weight is down to 183..skinfold is down a mm to 40mm...shooting for 35mm.. not sure what the norm is on this ..if anyone knows let me know
ill start posting next tuesday again..just wanted to let you know im still alive

YBW

YoBrickWall
08-07-2006, 09:32 AM
CARDSHARK was in town from vrgas..we worked out some and partied alot.. he got a 315 no problem on the bench which was pretty cool...also ran into some ex female workout partners.. they want to start training again this week.. this will be awesome cause they do push me harder..keep ya posted..back on the diet today and will start lifting again tomorrow..heavy,reps,sets and high volume.

YBW

Wikked1
08-07-2006, 09:56 AM
DUDE you don't have any female workout partners! You have your own frigging HAREM! :bow:

YoBrickWall
08-07-2006, 03:24 PM
Wikked1-LMAO..you always seem to crack me up....i gotta say though they are all pretty hot

wasnt gonna post today but got called in to meet someone so i did a 45min tri workout..today was an all proteinday for diet

YBW tri day
skull
65x10
75x10
85x10
95x10
65x20

pushdown-single pulley
90x12
110x10
1208
100x20

overhead db ext
80x12
85x10
90x10
95x10

lying db ext- each hand- to the chest
40x10
45x10
50x10
55x6

reverse pushdown
45x15
50x12
55x12x2

YBW

Pup
08-07-2006, 07:41 PM
It must be the shaved head that brings in all the chicks. How was the party, sorry i couldn't make it out, worked late.

DGabe24
08-07-2006, 08:06 PM
Awesome workout YBW, nice job hittin those 65lb SC's for 20 reps at the end. Must have felt just dandy :hump:

cphafner
08-07-2006, 09:43 PM
a couple great sessions. How long until the show?

Coke
08-08-2006, 05:37 AM
It must be the shaved head that brings in all the chicks.

:D - so that's it, lol...nice session done for tri's on the fly, good seeing you get some rest and enjoying life YBW.

muscle chic
08-08-2006, 06:05 AM
Wow!! An all tri day huh?

Wikked1
08-08-2006, 08:22 AM
Excellent stuff,do you do your overhead stuff seated or standing?
hhhmmm the shaved head thing huh? I'm passing on that for now.
I think girls make the best workout partners.

POWERLIFTER87
08-08-2006, 10:04 AM
Very nice triceps day.

YoBrickWall
08-08-2006, 07:36 PM
pup- got trashed big time...my head hurt for three days

DGabe24- first time ive ever done skulls first..i kinda like it there too..the 65s was to easy..gotta go up

CP- thanks.. one is sept 30 then oct 28..not doing ether unless im at my best

Coke- i wish it was the shavenhead but i really think its the big black lifting belt pup lets me borrrow..they think im hung like him

MC- yup and thursday is all bicep day,,wanna join me?

Wikked- thanks bud..the db overhead ext are done standing..long way throwing them up and setting down..well i did have my hair done to my wasite before..come on you can do it..its not called a hairdo,its a lardo...chics will dig ya bud... women do make great workout partners by far.

POWERLIFTER87-thanks usually include rope pushdowns but was short on time

well today was backday and one of Lars Angels showed up..workout was awesome and had a good pump today.
pup stopped by and did skinfold reading.. dropped 1/2mm to 39.5mm..bodyweight up from 183 to 186.

cardio
morning walk-3 miles
morning stretches
20min treadmill before closing gym

YBW back day with aMess
bb shrugs
135x20x4
im glad i did these lightly .. these still bother my facking collar

vertical incline
wide
135x6
150x5
175x4
narrow
100x8
115x8
125x8

db rows
100x10x3

pullovers
100x12x3

front pulldown
200x8
250x5x2

seated rows
250x8x2
200x15
150x20

kneeling chain pulldown
110x10
120x10
130x10
140x10

reverse pulldown/narrowV grip rows
3 sets

front press/rearpecdec
3 sets

YBW

muscle chic
08-08-2006, 08:35 PM
You know I would but your a tad too serious to be my workout partner. hehe..........

CARDSHARK
08-09-2006, 08:01 AM
ybw Nice Back Workout..... That Vacation Was Awesome, I Had A Blast, Was Good To See U, Just Wish I Had A Few More Days There.

Wikked1
08-09-2006, 08:38 AM
As always the volume is awesome,just makes me feel like I am slacking! I need to step it up a bit,thanks for the inspiration dude!
I wonder if maybe using DB's for shrugs might help?

POWERLIFTER87
08-09-2006, 08:56 AM
Great back workout. What is the "vertical incline"?