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View Full Version : Winter bulk... Just eat that crap



Crapsicle
11-16-2006, 06:23 PM
I have officially started my winterbulk and will try to post my regimen regularly. Im shooting for 20 lbs into February. This time around however I'm going for a fairly clean bulk, avoiding sugar as much as possible. Im gonna stick to the WBB1 routine for now and see how that goes. Started with legs.. this is how it went...

Warm up with a few leg extensions
Squats- 135x8 245x8 275x6
Hack Squats- 1 pps x12 2pps x8 3ppsx 6 (all the way down) twas nice
Lying Leg Curls- 60x12 100x12 150x10
Stiff legged deadlifts- 95x10 135x8 225x6
Standing Calve Raises- 100x10 140x10 180x10 200x10
My thoughts after the session... How the fu$% am I going to play a lax game tommrw:scratch:

Crapsicle
11-16-2006, 06:28 PM
O yea, I'm sittin around 201 lbs in the mornings at around 6' 3 - 6'4

Stumprrp
11-16-2006, 06:29 PM
good luck bro!

Ricky Bobby
11-16-2006, 08:43 PM
that lax game will be fine. dont worry about it. good luck on putting on the mass.

mickyjune26
11-16-2006, 11:07 PM
Yeah, great work on starting a journal.

Crapsicle
11-17-2006, 04:37 AM
Thanks Everyone..getting support definatly helps

Coke
11-17-2006, 05:23 AM
Great way to get started with some nice leg training...seeing you get over the 220lb mark would be sweet.

Unholy
11-17-2006, 11:20 AM
Sup Jakey pooh you little bitch. I hope you get to 230 instead. Then when im done cutting Ill shave your ****ing head and we can both look like bouncers.

Its good seeing my "little" brother lifting twice as heavy as me. Motivation for the mother ****ing win.

Crapsicle
11-17-2006, 04:14 PM
Sup Coke, I will try my hardest to be able to see my self at 220

Now Im bout to go to the lax game on these sore as* wheels. NOt lookin forward to this

HeavyBomber
11-17-2006, 04:35 PM
good luck bro!

Man, it's hard to stay away from that sugar.

Crapsicle
11-19-2006, 02:44 PM
^- Man, it's hard to stay away from that sugar.^ - HHEEELLL YEA

Hit the gym today for some back/chest using WBB1
This is what it looked like:

Flat Bench - 135x10 185x6 205x6
Low Incline DB- 55x10 65x9 75x8
Dips- B/Wx10 B/wx10



Wide grip Pull ups- B/W x 8 B/W x 8
Deadlifts- 295x8 315x6
Rows- 185x8 195x8

Couple things that i learned from todays work out. Its not worth rushing into those two heavy sets on the bench. I didnt take the time to warm up properly and not only did I not get that good feeling in my chest, but also didnt lift the weight I kno could have. So next time ur itching to push that heavy weight remember it's worth throwing in to 2-3 light sets before. Over all I think the session went well. Still need to find the right weight for those sets of 6-8.

Unholy
11-19-2006, 02:48 PM
SIck workout. I hope your eating everything in the ****ing fridge. When I come home for thanksgiving i wanna hear mom bitching about the fridge being empty cause jake is a garbage disposal unit.

Crapsicle
11-19-2006, 02:53 PM
Iiiighhhhhhhhhht

teaturtle
11-19-2006, 07:48 PM
.. i wish my brother would lift with me. that lazy 14 yr old ass x(

Coke
11-20-2006, 04:30 AM
Couple things that i learned from todays work out. Its not worth rushing into those two heavy sets on the bench.

That's for real dude, it's not worth rushing into any sets that follow either, take your time with it...good effort.

Crapsicle
11-21-2006, 06:52 PM
Today was Shoulders/Arms. It went like this

Seated Military Press- 95x8 135x7 145x7
Seated Db PRess- 35x10 55x8 60x6
Side Laterals- 15x10 25x10 25x10

Barbell curl- 45x10 95x8 105x8
DB Hammer- 45x8

Close GRip Bench- 95x8 135x8 (Gota substitute this with something else, kills my wrists)
Incline Bench French Press- 65x10 85x13 105x6

Unholy
11-21-2006, 07:15 PM
Good workout man. Legs should be fun tomorrow!

Coke
11-22-2006, 04:04 AM
Nice basic split you're doing bro, carry on, lol.

Crapsicle
11-26-2006, 06:54 PM
Good leg day today. Makin progress. Hope all that turkey turns to muscle.

Squats- 135x8 245x8 285( +10)x6
Hack Squats- 1ppsx12 2ppsx8 3ppsx7( +1)
Lying Leg Curls- 60x12 110( +10)x12 160( +10)x10
Straight leg deads- 95x10 145( +10)x8 225x8
Standing calve raises- 120( +20)x10 160( +20)x10 200( +20)x10 200x10

Red font is progress from last session...

Coke
11-27-2006, 05:34 AM
Damn good stuff with the leg work, having red to show for it everywhere is sweet!!

Crapsicle
11-27-2006, 11:19 AM
Yep def good to see it

Crapsicle
11-28-2006, 07:49 PM
Just got back from a decent shoulder and arm session. looked liek this...

Seated Millies- 95x8 135x8( +1) 150( +5)x8 ( +1)
Seated Db PRess- 35x10 55x8 65( +5)x7( +1)
Side LAterals- 15x10 25x11( +1) 25x13 ( +3)
BB Curl- 45x10 95x8 105x9 ( +1)
Db Hammer curl- 45x9 ( +1)
Close Grip Bench- 95x10( +2) 135x9( +1)
Incline French Press- 45x12 85x13 105x7 ( +1)

.... nice pump

KevinStarke
11-28-2006, 08:08 PM
PR's all over the place man graet session.

Coke
11-29-2006, 04:17 AM
Ace shoulder pressing man, fine arm movements too.

Crapsicle
12-01-2006, 07:28 PM
Thanks Coke

JSut got back from chest and back session. Went like this

Flat Barbell bench- 135x10 185x7( +1) 205x6 (WAAAAAAACk .. I did more reps but my spotter def helped me too much so ill keep it at 6 to be sure)
Low Incline DB press- 55x10 65x8 80 ( +5)x8
Dips- BW( +5) x10 BW( +5)x9
Wide Grip Pullups- BWx8 BWx8 Added 4xBW( +15)
Deads- 295x8 335x6( +20)
Rows- 190( +5)x8 200( +5) x8

Coke
12-02-2006, 01:57 PM
I applaud the high reps because you look better with them, but the low reps with heavier weights will help bump your strength up dramatically...nice seeing you in the place bro with continuous efforts this month.

Unholy
12-03-2006, 02:26 AM
Hows the weight and diet B?

Crapsicle
12-03-2006, 07:34 PM
Around 204 this morning. Diets been so so. HITTiN LEGS TOMMRW LIKE BAM! ITs gonan be a rough one

Unholy
12-03-2006, 07:35 PM
EAT nigga

Crapsicle
12-04-2006, 01:49 PM
LEg sesh.. right knee was hurting a bit. Maybe from walking in the cold?

Squats- 135x8 245x8 290( +5)x6
Hack squats- 1ppsx12 2ppsx8 3ppsx8( +1)
Lying leg curls- 60x12 120( +10)x12 170( +10)x10- felt a lil sloppy
Straight leg deads- 135x8 185( +40)x8 225x8
Standing calve raises- 120x10 160x10 200x10 220 ( +20)x10

Unholy
12-04-2006, 02:09 PM
Strong leg session B

Crapsicle
12-04-2006, 07:36 PM
thank u b

Coke
12-05-2006, 04:35 AM
Looks like you've gained a few pounds this past month, good deal bro...sweet squats and leg day in general.

Crapsicle
12-05-2006, 05:13 PM
thank you very much coke... hittin up shoudlers an arms in a few

Unholy
12-05-2006, 05:17 PM
Jakes on the magnificent journey upwards to 220-225. And im on the journey downwards to 225ish. Lets see who gets there faster >.<

Crapsicle
12-05-2006, 07:38 PM
Shoulllddddaaarrs and EERRrrrmmmms

Seated Millies- 95x8 140( +5)x8 155( +5)x6
Seated Db preess- 35x10 55x8 65x7
Side laterals- 15x10 25x11 30x10
BB Curl- 45x10 95x8 105x8( -1)
Db hammer- 50( +5)x7
Close Grip Bench- 115( +20)x8 135x9
Incline French Press- 45x12 85x14( +1) 105x8 ( +1)

Joints are acting up :(

Coke
12-06-2006, 04:12 AM
Great shoulder pressing, fine effort overall.

Unholy
12-06-2006, 11:32 AM
Good work bro. You just have to eat more IMO!

Crapsicle
12-06-2006, 11:45 AM
downin phillycheese steak as we speak

Crapsicle
12-10-2006, 06:21 PM
ok ok ok chest and back sesh this morning
Bench Press- 135x10 185x8 205x8 ( +2)
Inc DB- 55x10 65x8 80x8
Dips- B/W+15x10 B/w+15x7 ( +7 lbs on each set)
Pull Ups- B/wx8 B/wx8
Deads- 295x8 335x6 ( Had no energy left)
Rows-190x8 205 ( +5)x8

WOOOW this session drained me completely.... after finishing i sat in my car for 20 min before driving home

KevinStarke
12-10-2006, 06:29 PM
Great chest/back session man congrats on the PR's

Unholy
12-10-2006, 06:30 PM
That is sick Volume and weight, your making some very nice progress in the weightroom I just hope your eating enough ;)

Crapsicle
12-10-2006, 07:27 PM
KEvinstarke- Thanks man
PAul- Chewin on a chicken roll

Crapsicle
12-13-2006, 01:28 PM
LEGs...are gone

Squats- 135x8 250( +5)x8 290( +5)x7
Hack Squats- 1ppsx12 185( +5)x8 275( +5)x8
Lying Leg Curl- 60x12 120x12 170x10
Straight leg deads- 135x8 225( +40)x8 225x8
Standing Calve Raises- 120x10 160x10 200x10 220x10 My whole lower body is quivering...nice

KevinStarke
12-13-2006, 01:54 PM
Nice PR's man, great volume too.

Unholy
12-13-2006, 02:25 PM
Great workout man, Approaching 3pps on squats, take it easy....You will get there soon foo.

Coke
12-14-2006, 05:18 AM
WOOOW this session drained me completely.... after finishing i sat in my car for 20 min before driving home


... My whole lower body is quivering...nice

You're becoming too intense for your own good dude, lol - :D ...both efforts were extreme, super stuff!!

Crapsicle
12-14-2006, 07:49 PM
Thanks guys...
Coke- Im jsut tryin to put my calories to good use.

Rocked Shoulders Today

Seated Millies- 140x9( +1) 155x6
Seated Db Press- 35x10 55x8 60x7
Laterals- 15x10 25x12( +1) 30x10
Db Curl- 45x8 50x6
hammer curl- 50x8( +1)
Close Grip Bench- 115x8 135x9
Incline French PRess- 45x12 85x14 105x8

Hmmmmmmm.. so so

KevinStarke
12-14-2006, 08:26 PM
Awesome shoulder work Crap, big volume.

Coke
12-15-2006, 05:15 AM
Good shoulder day...on the way to pimpin this summer, lol.

Crapsicle
12-18-2006, 02:24 PM
Chest an back today. Feelin a little cold comin on so i got some Vitamin C and hit the gym any way. had a 2 unpleasant incidents occur also.

Bench Press- 145x10 185x8... ok so i set the bar at 205 ask a dude for a spot on my third rep a drop of his sweat falls on my face. Some gross ****... so i put the weight up, he apologizes, I regroup an than do 205x7 w/o a spotter.
Incline Bench- 55x10 65x8 80x8
Dips- B/W+15 x10 B/w+15x8( +1)
Pull Ups- b/wx8 b/w+15x6
Deads- 225x6 315( +20)x8 335x6
Rows- 190x8 210( +5)x8 .... This is when the second mishap occured. Im doin my rows and some guy next to me is doin dropsets with Db's. And jsut keeps throwin the weights on the floor like it's his job. I ask him nicely to put em on the rack cuz their rollin around me. He jsut looks at me an nods. I take my 210 off the rack and start walkin back an trip over his f**kin weights almost busting my a** with the barbell strapped to my hands. This time i lose my temper and tell him to pick the f**kin things up. He tells me "stop runnin yur mouth kid" and nudges me. So im jsut like ight cool and throw a 45 plate at him. Long story short he got kicked out of the gym and i almost went with him. Thank god for witnesses.

Coke
12-19-2006, 04:29 AM
That'll teach dude, lol...too bad about the mishaps, things do happen sometimes - glad to see you up in there.

Crapsicle
12-22-2006, 05:56 PM
Planned on hitting up legs today but i forgot my straps and squat faom thing u put on the bar. did some chest an back work. nothin crazy today

Flat bench- 185x7 205x4 225x3
INcline- 50x12 75x10 80x6
Dips- B/w+15x10x2
Pull ups- b/wx8 b/w+15x8 b/w+15x5
Rows- 135x10 185x10 (sweaty hands, bad grip)
Cable Cross overs- couple of sets

Coke
12-24-2006, 03:03 PM
Good workout man.

WBBIRL
12-24-2006, 05:30 PM
I've come very close to blowing my stack in the gym a few times before, especially when guys feel the need to be smartasses.

Strong workouts though, how much are you bulking?

Crapsicle
12-27-2006, 01:29 PM
Im bulkin forever probly....
Hit chest an back durin the past couple of days with my bro, but didnt post because it was his routine.
Hit legs today though
Squats- 135x8 250x8 290x8( +1)
Hack Squats- 1x12 185x8 275x8
Lying leg curls- 60x12 120x12 170x10
Straight leg deads- 135x8 225x8 225x8
Calve raises- 120x10 160x10 200x10 220x10

felt good after this

Unholy
12-27-2006, 07:42 PM
Damn right your bulking forever you lucky ectomorph

Coke
12-28-2006, 05:21 AM
Leg session was damn sweet, appears to be a strong(er) area.

Crapsicle
12-29-2006, 11:35 AM
thanks coke
Just shoulders today. Went like this

Seated Millies- 65x20 140x10( +2) 155x8( +2)
Db Press- 35x10 55x10( +2) 60x8 (+2)
Side Laterals- 15x10 25x12 25x12 25x12

Unholy
12-29-2006, 11:46 AM
BAN


PS - eat more

Coke
12-31-2006, 04:13 AM
You bros rolling together with the session(s) is sweet, sort of jealous, lol.

Crapsicle
12-31-2006, 12:39 PM
thanks coke, yea its always good havin a partner
Hit up back an bi's today

Pull downs- 100x20 150x8 190x8 150x12
Rows- 135x8 185x8 205x8 than a strip set with 5 tens on each side. 8 reps with each all teh way down to the naked bar
Deads- 225x8 315x8 365x6
Ez bar curls- 75x8 85x8 90x8 75x8
Than did some random cable curls an stuff

HAPPY NEW YEAR EVERY ONE

Unholy
12-31-2006, 12:43 PM
Great deadlifts man You will be repping 405 in no time......










































..............If you start eating.

Coke
01-01-2007, 05:12 AM
Super effort, great job with your heavy deads and rowing strip sets.

Crapsicle
01-02-2007, 12:05 PM
thnks coke
bout to hit up legs with my little big brother

Crapsicle
01-02-2007, 01:44 PM
sooo leg session was pretty heavy duty.....

Squats-135x8 250x8 300 ( +10)x8
Hacks- 1x12 190( +5)x8 275( +5)x8
lying leg curls- 60x12 120x10 200( +30)x8
Stiff Deads- 135x8 225x8
Standing clave raises- 120x10 160x10 200x10 220x10

Unholy
01-02-2007, 01:51 PM
Good stuff man, today was KILLER.

Now go eat some more.

WBBIRL
01-02-2007, 02:38 PM
I dont know which I despise more.... cutting or your insanely fast metabolism.

Either way those are nice gains man, keep that **** up. Training parters are invaluable

Stumprrp
01-02-2007, 04:06 PM
nice work crap

Coke
01-03-2007, 05:18 AM
Numbers are looking sweet for leg day, rising up even further man - :thumbup:

Crapsicle
01-04-2007, 03:08 PM
Coke, Stump an WBBirl thanks for the encouragments

HIt shoulders today

Seated Military press- 65x20 140x8 155x7
Seated Db press- 35x10 55x10 60x9 ( +1)
Side Laterals- 15x10 20x12 30( +5)x10 25x12
Hammer curl- 50x7
BB curl- 45x10 95x8 105x8
Close grip bench- 135x9( +1) 155( +20)x8
Incline French press- 65x12 85x10 105x8

Unholy
01-04-2007, 03:43 PM
Good sheet. I hope you are eating everything/one that you see.

Coke
01-05-2007, 03:44 AM
Great way to raise up on your close grip benching...nice session in general.

Crapsicle
01-07-2007, 02:06 PM
Had a nice chest an back sesh with holywars today...ill post it a bit later.
Schooled his ass though

Crapsicle
01-08-2007, 11:10 AM
Hooooo kay
Heres the chest an back sesh
BB bench pRess- 135x10 185x8 225 ( +20) x6 225x4
Inc Db press- 50x10 65x8 80x8
Dips- bwx15
Machine Flys- 90x10 180x8 195x8
Pull ups- B'Wx8 B'w+15x8
Rows- 95x15 190x8 210x8
Deads- 135x6 315x8 315x12 (Saw jesus rolling dice in the ally)
Pretty good work ouit

Unholy
01-08-2007, 11:14 AM
Nice workout. Hows the diet going?

Crapsicle
01-08-2007, 08:13 PM
Diets ill, progress is comin along, tommrw= start of tracking cals and creatine

Crapsicle
01-09-2007, 02:26 PM
LEgs with the bro today.... wasn't feelin to good about goin because i was sleepy as !#%^, but i got some energy drink an plugged it out.

Squats- 135x8 250x8 300x9( +1)
Hack Squats- 1x12 190x8 280( +5)x8
Lying Leg Curls- 100( +40)x10 122( +40)x10 180x9
Stiff Deads- 135x8
Calve Raises- 140( +20)x10 180( +20)x10 200x10 220x10

Coke
01-10-2007, 05:52 AM
Great numbers throughout and red everywhere - :thumbup:

Crapsicle
01-11-2007, 08:06 PM
THnks Coke
Today's shoulder an Arm session was all over the place.

Seated millies- 65x20 140x8 155x7
Seated Db press- 35x15 55x10 65x8
Side laterals- 15x12 25x12 25x10 25x10
Close Grip Bench Press- 95x10 135x10 155x5
BB Curl- 65x8 135x4 95x10
Reverse Cable Single Arm trcep pushdown- 35x12 45x12 50x12 50 x10
Db curl- 40x8 40x6 50x6
upright rows- 65x12 95x10 95x10
Rear laterals- 20x10x2

Not too happy with this session...not enough focus i guess?

Unholy
01-11-2007, 08:12 PM
Thats what happens when you go eat burger kind for an hour nyukka =P

Oh btw http://www.fitday.com/WebFit/PublicJournals.html?Owner=crapsicle thats his fitday everyone give him **** if he doesnt break 5k a day.

Coke
01-12-2007, 04:53 AM
The shoulder and arm work was fine dude, I'd be pleased with it - ;)

Crapsicle
01-18-2007, 04:13 PM
Ighht so i was gonna do shoulders an arms today but my bro had different plans so we did chest back an arms. nice session.. looked liek this

Bench Press- 135x11 225x6 225x5 245x3
Incline DB Press- 70x8 90x6
Incline Bench- 115x10x3
PPull downs- 180x8 180x8 180x6
Rows- 135x10 155x10 155x10
EZ bar curls- 75x10 95x8 95x6
Incline French PRess- 75x12 115x6ish

Got a good pump--- real happy with the benching

KevinStarke
01-18-2007, 04:33 PM
Strong pressing man, strength is lookin good.

Coke
01-19-2007, 05:07 AM
--- real happy with the benching

As well you should be man, good numbers there and overall.

TwiloMike
01-19-2007, 06:41 AM
Nice upper session, man. Oh, and I hear that you're Paul's baby brother! Congrats! :D

Unholy
01-19-2007, 12:00 PM
Jakey pooh post those mofukin pics.

Crapsicle
01-19-2007, 12:27 PM
HHaha thanks guys and yea i am Paul's baby brother.

Here are some progress pics I took yesterday. WEights at 210

http://pic14.picturetrail.com/VOL559/3684577/14843160/223639151.jpg
http://pic14.picturetrail.com/VOL559/3684577/14843160/223637753.jpg
http://pic14.picturetrail.com/VOL559/3684577/14843160/223637768.jpg
http://pic14.picturetrail.com/VOL559/3684577/14843160/223637783.jpg
http://pic14.picturetrail.com/VOL559/3684577/14843160/223638582.jpg
http://pic14.picturetrail.com/VOL559/3684577/14843160/223638584.jpg
http://pic14.picturetrail.com/VOL559/3684577/14843160/223638590.jpg

Unholy
01-19-2007, 01:45 PM
Lookin good man

bigmoney
01-19-2007, 01:52 PM
workouts are looking great. What position do you play in lax? I was attack for about 6 years, then converted to midfield

Crapsicle
01-19-2007, 04:42 PM
Thanks man- I play midfield, and i must say haulin ass up an down the field is a bi$^*

WBBIRL
01-19-2007, 08:51 PM
Links don't work.

Hows the bulk going? Estimations upon how much muscle/fat you've put on? Close to your goal?

Crapsicle
01-19-2007, 11:52 PM
Im at 210 so im prolly 10-15 lbs away from my goal an idk.. but the links should be workin.. iof not il figure it out tommrw....def gained both fat an muscle

Unholy
01-20-2007, 03:44 AM
Links work fine.

WBBIRL
01-20-2007, 08:36 AM
Jesus, the links work fine now.

Are you sure your only 210? At your height I'd figure you to be a lot heavier then that. Lookin very solid, nice overall symmetry and muscle shapes.

Your back is insane BTW, I think its easily your best feature.

Coke
01-20-2007, 09:14 AM
You've always had nice size but have made obvious improvements...great muscularity in the back area.

Crapsicle
01-21-2007, 11:32 AM
Thanks for all the feedback... im still tryin to put on another 10-15 lbs before spring

Stumprrp
01-21-2007, 11:35 AM
EXCELLENT looking back, see that paul? theres your motavation!

Crapsicle
01-21-2007, 02:35 PM
thank u stump... im pretty sure paul is gonna have a mazssive back in the near future.
Just got bakc from a shoulde an bi sesh. Felt like switching it up today so i was all over teh place....

Standing millies- 45x15 95x10 115x8 135x8 135x8 than a strip set 125x8 105x6 85x6 65x8 45x5 kinda funny how hard it was to press just the bar
DB curls- 30x10 45x8 50x6 50x6
Seated Db press- 45x8 60x8 70x8
Side laterals- 15x12 3x25x8
Bend over cable laterals- 25x8 30x8 30x8
smith machine upright rows- IDk?

got a nice pump... my arm feels quite heavy

Coke
01-22-2007, 05:06 AM
Nice deal man, moving things around a little bit can be a good thing.

Crapsicle
01-23-2007, 12:11 PM
Quick leg sesh today...

Squats- 135x8 275x8 300x8 followed by 225x10
Lying leg curls- 100x19 160x10 180x8
Standing calve raises- 200x10 x3
Leg extensions- 105x10 165x10 195x8

Crapsicle
02-03-2007, 09:17 AM
Feeling better after being really sick for over a week. Lost around 7 lbs. Now Im scared to see how my lifts have suffered. TOmmmrw will be chest an back......

Coke
02-03-2007, 11:13 AM
It may take a minute or two to rebound strengthwise, but muscle memory can be your friend bro.

Crapsicle
02-04-2007, 01:52 PM
Ahhhhhhhh nice to be back in the gym. Did some lite chest an back today. Still completely drained me. Felt my pulse in my ears an all that good stuff.

Bench Press- 115x10 155x8 185x8 205x6
BB rows- 135x10 185x8 205x6 155x8
incline Db Press- 45x8 60x8 80x8 85x6
Pull downs- 105x15 150x8 165x8 165x8
Dips- B/w for three sets to failure
....legs on tues

Coke
02-04-2007, 01:57 PM
Good way to resume the efforts, numbers ain't lookin bad at all - ;)

Crapsicle
02-04-2007, 02:52 PM
thhanks coke

Crapsicle
02-06-2007, 06:29 PM
First leg session after two weeks. HOLY ****!!! The numbers went down a bit on squats an other lifts, but damn it got the job done. Won't be walkin straight tommrw.....

Squats- 135x10 225x8 275x8 280x6 280x4
Lying leg curls- 100x10 140x8 140x10
Standing calve raises- 100x10 140x10 200x10
Leg Extentions- 90x10 135x10 150x10 150x10 with a quick drop to 90x5
Hobble To car- 100x 1ft

Coke
02-07-2007, 04:57 AM
Held on to some good strength throughout on the leg work, keep on it Crap.

Crapsicle
02-08-2007, 03:54 PM
Shoulders an Arms today. Feeling good after this one

Seated Military Press- 45x20 135x8 155x7
BB Curls- 45x10 95x8 105x7 85x11
Seatted DB press- 35x10 60x8 70x7
Narrow Grip Bench press- 95x12 115x12 115x12
Side laterals- 15x10 20x10 30x10
Incline Skull crushers- 45x15 85x12 105x8
DB curls- 45x8 45x6

Coke
02-10-2007, 07:33 AM
Nice shoulder and arm day dude.

Unholy
02-11-2007, 12:56 PM
Sick Millies Bro, I gotta get these damn shoulders to grow!

Crapsicle
02-11-2007, 02:07 PM
yes you do.....
Just got back from Chest n BAck

Flat Bench Press- 135x10 225x4 225x6 245x1 255x1
Incline Db Press- 45x10 65x8 85x8 55x9
Machine Flyes- 90x10 135x10 180x8
Pull ups- b/wx8 b/wx8 b/w+15x6 b/w x 4 (my lats were fried)
Rows- 135x8 165x8 175x8
Deads- 145x6 315x8 405x2

Didnt do dips today cuz my tri's were still aching from the last w/o.

Coke
02-12-2007, 04:35 AM
Fine session, raising up on every flat bench day.

Crapsicle
02-13-2007, 05:04 PM
thank you Coke... cant wait to put 3 plates up... hopefully by summer

LEgs Today

Squats- 135x10 225x8 295x7 300x7
Lying Leg Curls- 100x10 140x10 160x10
Leg extensions- 115x10 165x8 180x8 Drop set 180x6 150x6 135x6 90x6 (jellllooooo)
Standing calve raises- 100x10 160x10 220x10
Squats- 155x20
Weight gainer shake x 1

Crapsicle
02-13-2007, 05:49 PM
$40 for flowers....what is wrong with the world

Unholy
02-13-2007, 07:06 PM
Sweet Leg work bro!


$40 for flowers....what is wrong with the world

Because your a PUSSSY WHIPPED SON OF A BITCH :redface:

Coke
02-14-2007, 04:33 AM
Lover boy has got plans, lol - :D ...pulled off a very good leg session.

Crapsicle
02-14-2007, 07:59 PM
Hit up shoulders an arms after Stuffing my face at applebees

military press - 135x8 155x7
Barbel curl- 95x8 115x5 85x10
Seated Db Press- 45x10 65x8 75x7
Close grip bench- 115x8 135x8
Side laterals - 15x12 20x12 25x12 25x10 15x8
Ez bar curl drop set- 100x6 80x6 60x6 40x8 20x5
Set of 21's with 50 lb
Dips- B/wx15 x2
Reverse machine flyes- 90x10 135x10 150x8

Coke
02-16-2007, 05:55 AM
Applebee's rocks, I haven't been there in a while but I like their combo meals…cool workout, keeping on with it.

Crapsicle
02-18-2007, 01:17 PM
had a nice chest an back session today... stomach was bothering me a little but nothin serious

flat bench- 135x10 225x5 225x4 255x1 265x1
Incline DB's- 45x10 75x8 90x6
Machine Flyes- 135x10 180x10 210x4
Decline Bench- 95x20x2
Wide Grip Pull ups- Bwx8 Bw+15x8 bwx6
BB rows- 165x8 205x8
Pull Downs- 135x20x2

Slacked off on back today....Gonna destroy it next time

Crapsicle
02-23-2007, 01:00 PM
Forgot to post my chest an arm and leg sesh...but its all good. Jsut got back from a good ol back work out. just concentrated on back today....hit it hard

wide grip pull ups- b/wx8 b/w+15x6 b/wx20x4+b/wx3 b/wx6
BB rows- 135x8 205x8 205x8 strip set- 145x8 125x6 105x6 85x6 65x6 45x4 (crazy)
Deads- 135x10 315x8 405x4
Machine Rows- 100x8 130x8 150x8
lovin the pump

Coke
02-23-2007, 01:05 PM
Solid chest & back training man...like them strips sets on your bb rows.

Rock Steady
02-23-2007, 01:22 PM
Back and shoulders (pictures) are freak'n sick dude. Nice work.

Unholy
02-23-2007, 01:41 PM
Nice workout crackhead. I think you slacked on your last CGBP though. wtf son benching 265 and only 135 on CGBP. When I come home after the arnold classic we gotta hit bally's for a chest/back session.

Crapsicle
02-25-2007, 01:25 PM
Thanks Rock Steady

Bro no more cgbp i figured in does more damage to my shoulders than good for my tri's.
Rocked shoulders an erms today...

Seated milli- 135x9 155x6
BB curl- 95x8 105x8 135x2 1/2
Seated Db press- 40x15 60x10 75x6
Alternated Cable Preacher curls( Wtf?..werd) 40x8 45x8 40x8
Tricep Push down- 100x12 150x12 150x10
seated Side laterals- 10x12 20x12 25x8 20x12
Ez bar skulls- 95x15 95x10 65x20
Reverse machine flys- 90x10 120x10 135x8
Front plate raise 45x10

Gota start bringing my numbers to the gym an start beating em again...

Unholy
02-25-2007, 01:34 PM
Ya you do son. Hows the weight?

Coke
02-26-2007, 04:52 AM
Rocked shoulders an erms today...

No kidding dude, nice job.

Crapsicle
02-27-2007, 08:36 PM
Legs were in store today but i figured since I have two hours of lacrosse practice tommrw it would be a bad idea. Friday will be permanent leg day since ill have the week end to recover..... Hit up Chest an Back today.. not heavy not light just right

Flat Bench- 135x10 205x8 225x4
Pull ups- B/wx8 Bwx20x6+B/wx2 Bwx8
Incline Db PRess- 40x15 70x10 90x6-->felt extremely heavy today 60x10
Machine Rows- 80x12 130x10 170x8 160x8
Machine Flyes- 105x10 160x10 205x8
V bar pull downs- 100x10 130x10 130x8
BB flat bench-(Strip Set) 145x10 125x8 105x6 85x6 65x7 45x9 (It was pretty funny how I couldn't get teh heavy ass 45lb bar off my chest)

Coke
02-28-2007, 10:56 AM
On track in a big way, good day of moderate chest and back work.

Unholy
02-28-2007, 03:31 PM
Solid lifting bro.

Unholy
03-04-2007, 08:38 PM
slackin I C, maybe thats why your not 215 yet.

Oh man those shoes are comfortable!

WBBIRL
03-04-2007, 08:50 PM
Lets see some workouts bro!

Your doing great, keep it up.