Ybw House Of Pain

[YoBrickWall]

A new begining of Chapter 4.. alot has been going on so its been awhile since ive been on...TKO giving me **** even though she 1600 miles away and the pup is a bigger than a block wall so i thought i better get my AZZ going.

last night workout went pretty fast.. was able to get back done in 1 hr and 15 min... workout partner was cleeste... did situps with tammy..

YBW back day
bb rows
135x10
225x8
275x4x2
225x12

t bar row
135x10
180x6
225x5
270x5
done with bar in corner and V handle

db row
115x11x3

pullover
115x10x3

front pulldown
210x8
250x6x2

seated row
250x10
220x15
190x15

reverse narrow grip pulldown
180x6
210x5
230x5

burn
front press/ rear pecdec
3 sets

today cardio
pushup-45xW,35xN
sityp-50x4

diet
m15 oz burger,5 eggwhites,1 cup of oats with chopped banana
m2 5 egg whites,5 oz turkey,3/4 cup of ceral with half cup of milk,4 small bran muffins
m3 7oz cheeseburger on two slices of whole grain, 1 cup of green beans,apple
m5 shake
m6 5oz burger and five egg whites


YBW

[Pup]

About F'n time. If anyone starts doing chest before i come into bench tonight...kill them for me.

[bill]

YBW strong back workout, whats your condition now, getting fat off all the burgers?

[YoBrickWall]

Pup- LMAO..i about fell off my chair.. good job on yo workout bro

bill-thanks buddy..back is feeling pretty good lately.. i might start up squating heavy again if it keeps feeling better.. im at 196,shooting for 200..fat? nah but i do look alot fuller now..you got any snow where you live right now? it is freezing here in northern mi.

today was tricep day..workout partners were aMess and blondie..gym was slow so we were able to make good time today

YBW tri workout
pushdown- single pulley
80x12
90x12
100x10
110x10

lying db ext- each hand
45x10
50x8
55x8
60x8
these were brought down touching the shoulders

db overhead ext
70x12x3
75x12

skull crusher

75x10
95x8x2
65x20
did these with the tricep bar .. my elbow are sore from the ez bar

seatwd cable preacher curl
70x10
80x8
90x4
75x8

burn
rope pushdown
4 sets with 15 second reest between set

cardio today
pushup-45xw,35xn
20min interval and 20min on treadmill at 15% after closing the gym
situp-50x3

diet
m1 5 oz burger,5 eggwhites,3/4 cup of ceral with half cup of milk
m2 5 egg whites,5 oz turkey
m3 7oz cheeseburger on a bagel
m4 7oz chicken, can of green beans
m5 shake,4 small brand blueberry muffins
m6 5oz burger and five egg whites

YBW

[Unreal]

Solid workouts. Another strong person around here.

[TKO]

About F***ing time is right! I can give you sh** even though I am far away! You would... Great workouts! Mine are getting there but I gotta get my diet back on track now! Say hi to everyone for me! I didn't get your e-mail cause it's down right now and I can't access it!

[Coke]

Great stamina and strength like always, good to see back - 'House of Pain', lol.

[YoBrickWall]

unreal- thanks for the prop.. youll soon find out im a sanbagger.

TKO-dam you.. no pink writing in this journal.. the only thing pink i wanna see is yo thongs.

Cocoa- hey good buddy.. man i thought by the time i came back yo would be a moderator.. not pushing enough cocoa bars huh?

today was leg day..ive been doing something different on the squats.. im just tired of loading the squat bar up and squating heavy so now im phucking around in the smith machine.. maybe after the first of the yr ill start squating heavy again.
leg day went very well.the way we do the smith machine squat is you do six sets with one min. rest and you go up 5 lbs each time.. by the time yo done youve added 30lbs.. then next week you go up another 5 lbs from where yo started last week....last week i had a guy get sick by the time we did it and tonight aMess got sick after doing her sets..i lov it man
tonight workout partners were ryan.aMess and blondie

YBW leg workout
smith machine squats
155x15
160x15
165x15
170x15
175x15
180x15
done with one min rest

leg press
540x10
810x10
900x10
1000x4
last set felt like i was gonna break a rib

standing calve in smith machine
245x20x3
155x8x3
last set was done with 8 reps toes pointing out,straight then in

burn
leg curl/eg ext
4 sets
each rep was done with a full range then a half as one rep

cardio
morning pushup-45xw,40xn
begininmg of shift
20 interval
situp-50x4
at closing 20min at 15% incline

diet
m1 5 oz burger,5 egg whites,3/4 cup of ceral with half cup of milk
m2 5 egg whites,5 oz turkey
m3 7oz cheeseburger on whole grain bread
m4 7oz chicken, can of green beans
m5 shake,4 small brand blueberry muffins
m6 5oz burger and five egg whites

YBW

[Stumprrp]

YBW nice to see you keep up the sick work man

[shortgirl]

Yeah, good workout today! Glad I had other plans..you guys will be sore tomorrow. I can almost still feel it from last week!!!

[TKO]

I thought You'd like the pink... lol
Great leg day!
I tell you what, I miss leg day w/ yo more than anything... Peeps just can't do it like we do!

[Coke]

Being a mod is the last thing on my mind and someone's else obviously, lol...intense leg workout YBW.

[YoBrickWall]

Stumprr- thanks bud it is good to see you again too.

shortgirl- hey babe.. man legs didnt actually hurt till i got to work today

TKO- thanks brandy.. i do like pink but not in writing..really havent hit the regular squats yet.. maybe next month..my are throbbing right now though.. hey i use to live in cody there.. how far are ya from there?

Cocoa- thanks for the prop as always

today was shoulder day..gym was very slow today.. had pup spot me on the db presses..did cardio with lindsey tonight

YBW shoulder workout
mili. press
95x10x4

seated db press
one arm at a time
50x8
60x8
70x8
together
80x6
85x5
90x5
95x3

bb shrugs
315x12
365x10
405x6
225x20

upright row in smith machine
65x10xW 65x10xN
75x10xW 75x10xN
85x10xW 85x10xN
95x10xW 95x6xN
wide and narrow grip done back to back

db shrugs
105x12x4

burn
hammer style lat. raises/ front raises with 45lb plate
4 sets

today cardio
morning pushup-45xw,40xn
begining of shift-20min interval
situp-50x4
end of shift-20 min at 15% incline

diet
m1 5 oz burger,5 egg whites,3/4 cup of oats with half a banana
m2 5 egg whites,5 oz turkey,3/4 cup of ceral with half cup of milkand half a banana
m3 7oz cheeseburger on a bagel
m4 7oz chicken, 1 cup of green beans, 2/3 cup of rice
m5 shake,5 small brand blueberry muffins
m6 5oz burger and five egg whites

YBW

[Stumprrp]

always a killer performance from YBW and a rediculously impressive dedicated diet, that craps super clean and full of cals dude! a true bodybuilder.

[TKO]

I think I'm about 3-5 hours from Cody,WY... We get to go up to the Tetons in Doubois next weekend though for Chris' x-mas party! Great shoulder workout! I did shoulders 2day also.

[Coke]

I'm sure seeing a lot more one arm db presses around than I have in the past...very nice shoulder day bro.

[shortgirl]

Great Bi day today!! Even if you were being mean..haha. Still feeling pretty good, we'll see tomorrow. You guys have fun tomorrow morning, let me know how it goes. No spagehtti tonight????

[YoBrickWall]

Cocoa- lol ya ive addwd the one arm db press..it kinda loosen me up plus a nice pump

shortgirl_ hey babe. yeah arms were pumped tonight..i wasnt being mean tonight,ask pup i was being myself.slam me i slam ya back.. no spagegtti for me.. i left it for u babe.. let me know how it tastes

stumprr- thanks bud.. believe me on weekends i cheat alot.

TKO- remeber the christmas party at the willow tree when i popped the cork on the bottle and it hit the ceiling,landed at the other table in the lady baked potatoes? cant remeber her name though.. are you planning any shows out there?

today was arm day.. went really well.. kinda late posting cause i went to the bar to carb load and snapper hunt... workout partnewrs were ryan and shortgirl.. kinda phucked around tonight..people jumping in,pup messing with us..gotta say this ryan and mike remind me of each other.. if i talk to a woman ther right behind me as a follow up or if they come up and talk to me they gotta get the last word.. ryan likes to do one more rep ithan me if he can and mike likes to jump in and show off.. little do they know im a sandbagger and will put them in ther place..pup was laughing cause he knows i will... tomorrow pup,kim val and i are doing a road trip to mio to hit another gym.. should be fun

YBW bicep day
bb curl
narrow grip
65x8
75x8
85x8
normal withd
95x8
115x6
135x4

preacher cuel
85x8
105x65
125x2
75x12

hammer curl
50x8x4

standing cable double bis
75x12
85x12
95x10
110x7

seated cable preacher curl
65x8
75x8
85x7
100x3

burn
rope pushdown
3 setx15

cardio today
none

diet
m1 5 egg whites,5 oz burger,3/4 cup of ceral with half cup of milk. banana
m2 5 egwhites with 5 oz of turkey
m3 shake- 3 scoops.
m4 3 slicws of pizza
m5 beers?????????
m6 two clices of pizza

YBW

[Stumprrp]

solid YBW, do you feel you need that much arm work? your back day is cray-z enough as it is

[Coke]

Should be having some serious guns if this shiat continues, lol - props bro.

[TKO]

Ya'll don't know YBW.... HE's got great arms, and works out real hard for em! Plus, It's almost like sometimes... the more you do... the more you have to do to keep it up. Maintaining should be less effort, but it's not.
As far as Mike -n- Ryan... They don't know waht's in for them. You r gonna let them have their glory til one day your sick of sandbaggin, and whatta ya know... THey will be out to shame!!!:strong:

Great arm day!!! Have fun up in MIO!

[YoBrickWall]

Stumprr- mthanks.. yes i do.. that 20minute bowflex three times a week doesnt work for me

Cocoa-LOL..all i can say is my arms look bigger and more defined than most people with 19" arms

TKO-LOL..ahh i dont listen to people who have no idea anyway.. until they have state record in PL,1st place in BB look and can do the part i might listen to them but i doubt it.. i do what works for me.. keep up the good work yoself

saturday road trip to another gym was pretty cool.. had lots of fun.. today was chest day.. not to shabby of a day.. worked out with ryan and shortgirl.. they both pussed out at the end.

YBW chest workout
bench
135x12
185x10
225x6
250x4
275x1
295x1
225x12
just cant seemed to get pass 12 yet

incline bb
190x5
210x4
230x3
185x6
extra wide on last set.. hand on outside of last ring on bar

flat db
90x5
100x5
105x5
115x2

incline db
85x6
90x5
100x5
105x4

flat fly
55x6
70x6
75x6
80x4

burn
cable crossover/pecdec
80x10 200x10
100x10 200x10
80x10 200x10

incline fly/dip
60x6 BWx6
95x6 BWx6
70x6 BWx6

cardio today
20min on treadmill at 15%

diet
m1 shake and 3/4 cup of oatmeal
m2 2 double cheeseburger from Mcdonalds
M3 shake
m4 cheeseburger on whole grain bread and a blueberry muffin
m5 ?
m6 ?

YBW

[Stumprrp]

insane chest day dude, and nice double cheese's :D

[KevinStarke]

Crazy chest/tri volume man awesome workout.

[Pup]

Sorry i missed out on the Mio road trip, i was there around 9 and didn't see anyone, then got a call that I had to run John down to the VA Hospital (he had another stroke). I'll catch you tonight when i come in to box squat.

[Coke]

bench - 225x12...just cant seemed to get pass 12 yet...

Not many can get them benching reps no matter what they say, lol...all numbers looking sweet for chest day.

[RedSpikeyThing]

Wow, you're a monster! And if that's you in your pic, then holy **** you look good too. Nice work!

[Pup]

YBW is so huge his shirts get scared and turn inside out.

[YoBrickWall]

Stumprr- thanks bud.. man i bet i could eat six of those burgers,kinda small aint they

big Kev- thanks for the prop

Cocoa- the best ive got is 21.. im trying for 25,dont think ill reach it but its worth a try

REDSPIKE-dont know about being a monster part.. yeah that is me in the pic there..im in about the same shape but 10lbs heavier.. im shooting for 200.only 4lbs to go thsn ill try to adjust my diet hoping i can stay there for awhile

Pup- sorry man.. we must have just missed ya by minutes..LMAO about the shirt..pup isnt telling the whole story.. last two weeks i came in with a stain on my T shirt and everyone told me bout it.. so today i wore it inside out and not a word was said.. i told pup what i did and no sooner i did it this woman walks up and says your shirt is inside out. pup and i lost it.. i guess ya had to be there.. another thing dont let pup fool ya about t shirts..just to tell you how big he is..if i was to wear one of his t shirt it would look like a dress on me.

today was back day.. worked out with ryan and aMess.. then later lindsey joined me in doing situps

YBW back workout
bb rows- reverse grip
135x12
225x6
275x5
300x3
225x10

t bar row
160s8
180s6
225s6
270s5
done with bar stuck in corner and with V bar handle

db rows
100x15x3

pullovers
100x12x3

front pulldown
220x8
250x7x2

seated row
250x10
200x15
150x15
100x25
eacch set was done slowly to make it burn
next week the tbar will be higher rep and the seated row heavier

narrow reverse grip pulldown
200x6x3

burn
med with seated row/front press
3 sets

cardio today
morfning pushup-45xw,40xn
20min interval on treadmill
sit up-50x4

diet
m1 5 egg whites,5oz burger, 1 cup of oatmeal
m2 shake
m3 7 oz turkey on whole grain bread, bluberry muffin,1 cup of green beans
m4 shake
m5 9 oz chicken breast,2/3 cup of rice,1 cup of green beans
m6 shake

YBW

[Stumprrp]

wow VERY powerful back day! and yeah man, ive gotten 3 once and that was a treat

[Coke]

Ridiculous number of rowing sets - ace back session man.

[Unreal]

Big volume for the back. Solid for sure.

[YoBrickWall]

Stumprrp- thanks bud.. i usually have a good back day then legs but i havent been to fired up about doing them.. maybe after the new year ill add them again..if i do ill do them with pup since he is one of the few that go heavy

Cocoa- really didnt mean to do the med grip rows but someone was on the pecdec so i couldnt do the reverse pecdec/front press burn that i usually like to do

unreal- thanks.. after doing back my lats stick out at least 1 1/2" more on each side

today was tricep day..4 women workout partners today..we were4 able to get done in 55 minutes.. the partners were blondie,hacker,cardio bunny and short girl.

YBW tricep day
skull
65x12
75x10
85x10
95x10
went lighter today due to my left elbow bothering me.

pushdown-single pulley
90x12
110x10
130x8
150x6

lying db ext- each hand
40x10
45x10
55x10
60x8

overhead rope ext
80x12x4

incline db ext- each hand
30x10
35x10
40x10
45x10

seated cable preacher curl
70x8
80x8
90x6
100x4
failed on the 5th rep

rope pushdown est
burnx4 sets

diet
m1 5 egg whites,5oz burger, 1 cup of oatmeal
m2 shake
m3 7 oz turkey on whole grain bread, bluberry muffin,1 cup of green beans
m4 shake
m5 9 oz chicken breast,2/3 cup of rice,1 cup of green beans
m6 shake

cardio today
pushup-0
20 min ibterval on treadmill
situps-50x4

YBW

[TKO]

Great back -n- arm days!!! When did you start doin t-bar rows the old way??? Your back must be feeling better-yes? Great!

[Coke]

today was tricep day..4 women workout partners today..we were4 able to get done in 55 minutes.. the partners were blondie,hacker,cardio bunny and short girl.

Are Lar's Angels in full force or what?? - :D...what a lucky guy, lol.

[YoBrickWall]

TKO- yeah it is doing better.. able to do bb rows and tbar again.. now i gotta see what happens when i do regular squats again.. just watching pup go heavy makes me wanna start again.

Xocoa- aMess is the only orginal Angel.. the rwest gotta prove themselves

today was leg day,, workout partners were aMess and blondie..didnt go to bad.. legs were so pumped we did less weight on the sled

YBW leg day
smith machine squat
105x15
170x15
175x15
180x15
190x15
195x15

SLDL
105x10
155x10x3

leg press
360x25
270x40
180x50x2

leg e t/leg curl
4 sets

cardio today
50 pushups
20min interval on treadmill
pullup-15x2
situp-50x4

diet
m1 5 egg whites,5oz burger, 1 cup of oatmeal
m2 shake
m3 7 oz turkey on whole grain bread, bluberry muffin,1 cup of green beans
m4 9 oz chicken breast,2/3 cup of rice,1 cup of green beans
m5 shake
m6 ????

YBW

[Stumprrp]

quite a leg day but smith machine O GOD!! :D

[YoBrickWall]

Stumprrp- not really.. myn leg day is kinda wimpy right now.. think i pulled a groin muscle.. doesnt bother me to squat but the leg press bothers it so i might have to skip them for awhile

today was shoulder day.. aMess and blondie were my partners today.

YBW shoulder day
mili press
95x10x4

seated db press
80x5
85x8
90x5
95x5

bb shrugs
315x10x4
225x20

smith machine upright row
WXN
75x10
85x10
95x8
100x8

db shrugs
90x12x4

lat raise/front raise with plate
4 sets

diet
m1 5 egg whites,5oz burger,3/4 cup of oatmeal
m2 shake, muffin
m3 8oz cheeseburger on whole grain bread,apple,1 cup of green beans
m4 7 oz turkey, bluberrymuffin,1 can of green beans
m5 shake
m6 7oz of turkey

cardio today
50pushups- narrow
20 min interval on treadmill

YBW

[Stumprrp]

solid workout ybw

[TKO]

Gettin old!!! Gotta watch out for those evil pains!

[Coke]

Take the break, let things heal up rather than go out on a limb...very nice efforts with the legs & shoulders.

[YoBrickWall]

Stumprrp- thanks bud

TKO- you aint a kidding.. is chris still going to the night clubs?

Cocoa- if it aint one dam thing its another..i believe it is my hip flexor that is bothering me.. yeah i will fo about taking it more easier

no time to post diet or cardio so itll be just the workout.. today i did it a bit different so dont panic.. i did chest and bis.. yup two bodyparts.. gonna do the rest of chest and bis later this week.. workout partners were blondie and hacker,, they did very well today

YBW chest/bi workout
incline bb
135x12
185x5
205x5
225x3
135x15
last set done wide..outside last ring on bar

flat db
85x8
95x5
105x5
115x3

incline fly
45x8
55x8
60x6
65x6

pecdec
200x10x4

seated zottman curl
35x8
40x8
45x6
50x5

preacher curl
85x8
90x8
95x6
100x6

standing double bi cable to ear
70x10
80x10
90x8
100x7

YBW

[Stumprrp]

good effort YBW chest and bi's is a good way to divide it up IMO

[Lin]

Hey YBW, You're awesome workout partner! Thanks for letting me try to hang with you! You're work outs are long for me, but I'm trying. You're a good motivator and you need to be a personal trainer and collect some cash for your hard work and time put into helping others. P.S. Don't forget I'm a ride away to get all those damn burgers you eat! Not mention the turkey you gobble up!

[bill]

YBW How much did you pay Lin to write all of that up? Stooping to new levels J/k

[Pup]

That's just mean Bill.

...i should have thought of that first dammit!

[YoBrickWall]

Stumprrp-i use to do it that way yrs ago with pup.. not sure how long im gonna stasy with it

Lin- ahh i dont mind helping hot ladies at all...but if you insist maybe we can work something out,haha.. ok it was worth a try

bill- LMAO...she can pat my back anytime.

pup- yeah he is a mean son of a biatch aint he.. im sure youll come up with something later.. you know who Lin is dont ya?

today was back/tri day.. went lightly to avoid any strain..funny thing is pup has the same thing going on but opposite side.. id like to laugh about it but its not funny.. workout partner was blondie.

YBW back/tri day
reverse grip seated row
120x10
150x6
170x6
190x6
210x6

front pulldown
180x8
200x6
220x6
240x6

seated row
180x8
200x6
220x6
240x6

reverse grip pulldown
180x8
200x6
220x6
240x5

narrow benching
95x10
115x8
135x8
155x8
kinda light but gotta start somewhere

skull
65x8x3
75x8
these were done to the chin.. felt alot less pressure on my elbow

rope pushdown
80x15x4
tight squeeze on every rep

cardio
pushup-50
20min interval on treadmill
pullup-15x2
15 walk on treadmill at end of shift

m1 5 egg white,1 yolk,cheese,5oz burger,3/4 cup of oats
m2 8 oz turkey, 1 cup of ceral with 1/2 cup of milk,small muffin
m3 8oz cheese burger on rye bread,2 small muffins
m4 8 oz turkey,1 cup of green beans and 4 muffins
m5 protein bar and a bagel
m6 5oz burger,5 egg whites and 1 yolk

YBW

[KevinStarke]

Awesome volume as always big man, good workout.

[bill]

Nothing bad to say LOL, good workout. Muffin Man

[cphafner]

Another journal eh. Nice work at usual. What on earth is in those muffins?

[Coke]

Super back day YBW.

[YoBrickWall]

BIg Kev-thanks.. actually that was a light back day.. think i got a pulled muscle and trying not to strain it much more

bill- that was phucking good,Muffin Man .. i about fell out of my chair laughing..you see yo married you get all the muffin yo want.. i gotta buy it.

CP- good to hear from ya agin..yeah another chapter for the journal..probably last week on the muffins.. gotta change my diet begining of the yr.

Cocoa- thanks for the support as always

today was leg day..i did it so lught it wasnt worth doing.. didnt wanna strain myself to much which i didnt.. actually Lin out did me today.. enjoy it while you can woman.. we also followed up with shoulders

YBW pussy leg/shoulder workout
SLDL
105x10x4

leg curl
80x10
90x10
100x10
110x10
120x10

leg ext
170x10
150x15
130x20
110x25
100x25
90x25

standing calve in smith machine
105x20x6

mili press
95x8x4

seated db
1 arm at a time
50x8
90x8
both hands at same time
70x6
80x6
90x4

lat raise/ front raise with plate
15x12 45lb
20x10 45lb
25x8 45lb
25x8 45lb

cardio
pushup-50
20 min treadmill

m1 5 egg whites/1 yolk,5 oz burger,3/4 cup of ceral with half cup of milk
m2 7 oz turkey with 3/4 cup of oats
m3cheeseburger on rye bread, 2 small muffins
m4 shake,2 small muffins
m5 protein bar,bagel
m6 5oz burger,5 eggwhites/1yolk, 1 cup of green beans

YBW

[cphafner]

strong shoulders. Your diet looks good to me. Any shows coming up?

[Stumprrp]

great work YBW

[Coke]

To hell with that dude, nobody has to do heavy squatting every single leg workout...fine job throughout.

[YoBrickWall]

CP- diet may look good but i gotta adjust the carbs abit..ive got an extra inch on my wasote that i dont need..im sure it is due to my higher carbs not not doing my morning walks which i hoping to start doing again next week

Stumprrp- thanks bud

Cocoa- yeah i know but i miss having that 500lbs on my back.

did chest and bis last night..this time i did the other half of which i would do on my one body part per day..again u didnt go heavy due to the strain i still have.. workout partner was LIn.. Lin im gonna kicxk yo AZZ if you dont shu tup about trying to fix me up..i dont do dogs or hogs..

YBW chest/bi day
bench
135x8
185x5
225x5
245x3

incline db
50x8
60x8
70x9
90x6
90x6

flat flys
50x8
55x8
60x8
65x6
cable from floor
40x10
50x10
60x10
70x6

bb curl
75x8
85x8
95x8
105x6

HC
40x10x4

seated preacher cable curl
40x10
50x8
60x6
70x6

not a very productive day but at least i had a good pump

cardio
pushup-50
pullup-17

diet
m1 5 egg whites/1 yolk,5 oz burger,3/4 cup of ceral with half cup of milk
m2 5 oz turkey,5 eggwhites/1 yolk, 1/2 cup of oats
m3 cheeseburger on rye bread, 1 cup of green beans
m4 7oz turkey,1 cup of green beans,3 small muffins
m5 protein bar,bagel
m6 big AZZ bowl of moose track ice cream
didnt feel like cooking

YBW

[Stumprrp]

m6 big AZZ bowl of moose track ice cream

HELLZ YEE.

nice lifting ybw

[Pup]

It cracks me up she's always trying to fix you up with some chick.

[YoBrickWall]

STumprrp- wait for next week itkk be back to pizza every week

Pup-what she needs is a good poke in her butt,but then again she might like it

today was back/tru day..went ok..not the normal lift...the angels will be back next week then we ll decide if were going with split or one body part a day...workout partner was Lin... next week all the blobs will be coming in..this is gonna be an awful site

YBW back/tri workout
bb rows
135x10
185x10
205x8
225x5x4

t bar row- bar stuck in corner with the V handle
135x10
160x8
180x5x4

db row
95x10x5

burn
front press/rear pecdec
4 sets

pushdown
70x12
75x12
80x12
85x12

overhead rope ext
100x10x4

rope pushdown
80x10x4

cardio
none

diet
m1 5 egg whites/1 yolk,5 oz burger,3/4 cup of ceral with half cup of milk
m2 5 oz turkey,5 eggwhites/1 yolk, 3 muffins
m3 cheeseburger on rye bread
m4 7oz turkey,half a bag of pork rinds
m5 protein bar,bagel
m6 ????

MERRY CHRISTMAS to all and thoughs that dont believe go **** yoself

YBW

[Pup]

I love your way with words...LMAO

...have a merry christmas bro.

[Coke]

I love your way with words...LMAO

No doubt, dude sure knows how to make the season bright, lol.

[YoBrickWall]

thought for sure all the snowcows would be in this week instead lots of college people..lin came in earlier and i helped her with legs.. the rest of the cats didnt show up tonight.. i was able to get my arms done in 25 min... awesome

YBW arm day
seated zottman curl
40x8x3
45x6

preacher curl
75x8
85x6
95x6
65x10

cable to ears
70x10
60x12
50x15
90x8

hammer curl
50x8x4

rope pushdown
70x15x4

seated cable preacher curl
50x8
60x8
70x8
80x6

cardio
pushup-50
treadmill-25 min

diet
m1 5 egg whites/1 yolk,5 oz burger,1/2 cup of oatmeal
m2 5 oz turkey,5 eggwhites/1 yolk
m3 cheeseburger on rye bread, 1 cup of green beans
m4 7oz chicken,1 cup of green beans,3 small muffins
m5 protein shake with 3/4 cup of oats
m6 5 oz burger with 5 eggwhites/1 yolk

YBW

[Coke]

Getting all that arm work done with a half hour is not a bad deal, smart stuff with the higher reps.

[Stumprrp]

good work YBW

[YoBrickWall]

cocoa- thanks bud.. man i still had time for tris

stumprrp- thanks for the support

gym has been dead all week which was awesome..next week will tell alot since we had a high volume of new members sign up..today i did back.. decided today to shoot for 12 reps on everything..hoping next week to do 10,following week8 then 6..then the following month repeat but go up 5lbs on everything..ldidnt know where to begin so i started lighter to give me room to play with it.. this way the cycle will last awhile,i hope.. also got my lazy azz up this morning and did my morning walk which i havent done in about 2 months...dropping my carbs down a bit too.

YBW back workout
bb row
135x12
175x12x4

front pulldown
185x12x4

t bar row
125x12x4

seated row
180x12x4

db row
85x12x4

reverse grip pulldown
140x12x4

burn
front press/rear pecdec
4 sets

cardio
morning walk-1 1/2 mile

diet
1 gallon of water
m1 5 eggwhites/1 yolk,1/2 cup of oats
m2 shake
m3 cheeseburger on rye bread,1 cup of green beans
m4 7 oz chicken,1 cup of green beans
m5 shake with 1/2 cup of oats
m6 5 eggwhites/1 yolk and 5 oz burger
soon ill be adding a 7th meal

YBW

[bill]

You must be eating all of those cloned cows. Happy news bro

[YoBrickWall]

bill- yup and soon im gonna have to invests in the stockmarket to help me pay for it since i wont make any money eating all the profits.. nice thing about new year eve is the bar only a block away so ill be able to do the fall and crawl home gig.

today did shoulders with carolynn.. she did a show with me awhile back..same show TKO did..anyway i put the hurt to her.

YBW shoulder workout
mil press
barx12
75x12x4
dont know how the fhuck you people do this excerise.. my shoulders wont go back far enough to go all the way down.

front press in smith machine- med grip
85x12x4

seated db press
50x12x4

bb row in smith machine
200x12x4

upright eow in smith machine
65x12x4
wide/narrow grip dont back to back

db shrugs
60x12x4

lat raise/front raise with plate
4 sets

cardio
interval with 1 mile run

diet
m1 5 eggwhites/1yolk,5oz burger,1/2 cup of oats
m2 shake
m3 3 beers and grilled chicken at the bar.. had to stop there cause as i was walking by from the gym it was calling my name
m4 7 oz chicken, tblsp of PB with 1/2 cup of oats
m5 not sure yet maybe a pizza

YBW

[bill]

nice job, but have you gotten soft using the smith machine lol

[Stumprrp]

nice high volume back day and OK shoulder day due to smith, haha jk bro

[YoBrickWall]

bill,Stumprrp- LMAO-soft?ok shoulder day? Geeze i back off abit and now im some kinda fem-wad...im suprose you guys didnt catch what i had for my 3rd meal.. anyway as a sandbagger ill take my time each week..why? cause i can

did tris today.. worked out with short/sweet,racheele and karen...got up early for a change and got the workout in

YBW tri workout
narrow benching
125x12x4

skull- to the chin
70x12x4

standing 2 arm db ext
60x12x4

lying db ext- each hand
40x12x4

pushdiwn- single pulley
80x12x4

cardio
gonna be a mile on th treadmill

diet nothing yet

YBW

[Stumprrp]

lol solid tri day man

[Bob]

Dang YBW.. that must have been an early workout if you posted at 5:29 AM?? Ouch..

Nice "light" Tricep day...

[Pup]

Have you cracked the bottle of champagne they got you yet?

...nice session, have a good new year bro!

[Coke]

My shoulder presses always are to the front, in other words I never do them behind the neck...doing pretty good though regardless with all you are doing on shoulder work and otherwise.

[bill]

ybw your like 007 always getting to work out with the ladies. LOL
Nothing wrong with a few beers, you may need a case after Michigan plays.

[bill]

What type of cheesburgers are these? How much fat? LOL

[YoBrickWall]

Stumprrp- thanks bro

Cocoa- yeah i really dont like doing them behind the neck but if i go lighter im able to reach behind..it helps me loosen up and a nice pump..the high rep is something new3 im doing for awhile.. the plan is 12 reps one week,10 the next,8, then6.. the following month ill repeat again but go up 5lbs.

pup- wasnt that cool of the ladies to buy that for me.. hey im sneaking in on monday at noon.. park at the end

bear wolf- good to see you again...had to meet someone there but i can tell you this im not ever doing it again

bill- i think ol james is doing a bit more tham me on the side.. yuck,i didnt say thigh burger.. i aint eating anuthing that a man has stuck his jewel... the burger i get is 93/7... to lean for you bud
I HOPE OHIO SPANKS FLORIDA

gym closed today but i got a key.. today workout was bics with 12 reps on everything.. workout partners were Dana,karen and rachelle.

YBW bi workout
bb curl
75x12x4

preacher curl
65x12x4

seated zottman curl
30x12x4

cable to ear
70x12x4

Hammer curl
40x12x4

cardio
20 min interval

m1 12 egg whites/2yolks,1/2 cup of oats
m2 protein bar
m3 subway

Happy new year to all

YBW

[Coke]

At this rate you'll be primed for any show at any time...nice curls YBW.

[YoBrickWall]

HANGOVER DAY

Cocoa- LMAO, i believe i could be ready for a show in 12 weeks if i wanted too.. last two month i tried a carb load and put an eztra inch on the belly..i havent i plan to start my morning walk again so im sure itll come off.

well last night went pretty good..got drunk and laid...thought i was gonna tear her up but after the third time i think i was shooting air..was really tired working out today

today was boobie day.. worked out with karen and rachelle..did the 12 rewp thing today..last day for it..next month when doing the 12 reps ill go up 5lbs,,tomorrow week will be 10 reps

YBW chest workout
bench
135x15
175x12x4

incline bb
145x12x4

flat db
70x12x4

incline db
60x12x4

burn
cable from floor/pecdec
3 sets

burn flat flys/incline flys
3 sets

cardio
20 min walk

m1 protein bar- to hung over to cook
m2 5 oz burger,5 eggwhites/1 yolk,1/2 cup of oats- didnt finish all the oats
m3 8 oz cheeseburger on rye bread

YBW

[YoBrickWall]

today was backday.. this week is 10reps..aMess joined me today..she been off for two weeks..gym wasnt bad tonight just the normal people here to night.. the new membership have doubled but havent seen the new faces yet so far

YBW back workout
bb row
135x12
205x10
210x10
215x10
220x10

t bar row
150x10x4

db row
95x10x4

pullover
mone due to strain in ab area

front pulldown
200x10x2
210x10x2

seated row
200x10x2
210x10x2
felt alittle strain here

reverse grip pulldown
160x10x3
next week im gonna use the chain in place of these

burn
front press/rear pecdec
3 sets

cardio
morning push up-35x2
20 min treadmill
before workout-pullup-10xbwx3

m1 5 eggwhites/1yolk with 1oz turkey breast,5 oz burger,1/2 cup of oats
m2 10 eggwhites/2 yolks/2oz turkey, 1pcs of cheese
m3 cheesebureger on rye bread
m4 shake
m5 8oz chicken,2/3 cup of rice,1 cup of green beans
m6 5 egg whites/1 yolk/1oz turkey,5oz burger

YBW

[Coke]

... the new membership have doubled but havent seen the new faces yet so far

You know people will forever make plans to workout but never somehow manage to do it, lol...I know, it's really not funny. Both the chest and back workouts are looking good bro.

[pepper]

Just popping in YBW. Probably see you Friday if you're around earlier.

[Stumprrp]

thats a fresh back workout

[bill]

strong rows

[YoBrickWall]

Cocoa- we both know it is funny..we didnt get the way we were from the 3 times aweek,20 min aday bow flex machine

today had a new member quit already.. she was upset cause i wouldnt set her a diet,train her and follow thru with her everyday...one less hradache in the gym now

today was tri day.. lars Angels made it in today.. aMess and Blondie..soon lin should be back and some day maybe rochelle will be part of it.. today we did 10 reps on everything.. gotta admit these high reps arent doing anything for me but gonna try and stick it out

YBW tri workout
narrow benching
135x10
155x10x4

pushdown- single pulley
100x10x4

skull to chin
75x10x4

standing 2 arm db ext
75x10x4

kick back
15c10c4

cardio
morning pushup-50
morning walk
closing time-1 mile on treadmill


diet
m1 5 eggwhites/1yolk with 1oz turkey breast,5 oz burger,1/2 cup of oats
m2 10 eggwhites/2 yolks/2oz turkey, 1 pcs of cheese,1 cup of green beans
m3 cheesebureger on rye bread, 1 cup of green beans
m4 8 oz chicken,1 cup of green beans
m5 shake- 3 scoops and 1/2 cup of oats
m6 5 egg whites/1 yolk/1 oz turkey,5 oz burger,1 cup of green beans

YBW

[YoBrickWall]

pepper- ya found it..cool.. im now working every friday now so youll have to put up with me more often.. pepper nice name- tall blondie might have fitted you better

stumprrp- not happy with it though but gonna try it.. i dont know what the **** i wanna do i guess but this light shiat isnt getting it

bill-think im gonna get rid of the reverse pull down and do them seated

YBW

[Coke]

Seeing the Lar's angels in the mix is always sweet...sort of surprised to see some kick backs though, lol.

[pepper]

Got your note. Can't send any yet.
I might try running a few miles tonight outside since it's so nice out.
I'll see you tomorrow for sure p.m.

[pepper]

Have a good day at work. Try not to run any more members off. Haha.

[YoBrickWall]

Cocoa- haha i was hoping no one would catch that...had to explain to pepper today about it.

pepper- now you know what kockbacks are...hopefully we dont get to many like her in the gym..goes to show that these rich biatches can buy alot of things but not a personality.. pam was in tonight running her little butt off

tonight was shoulder night.. went smooth and lighty.. dont want to strain myself anymore than i have to till i heel.. pup was in.. kinda cool when he is there ..very interesting subjects we talk about... diet sucked today.. hardly any food in the house

YBW shoulder workout
mili press
85x10x4

front press in smith machine
105x10x4

seated db press
70x7x4
man this wasa really putting a strain on thr groin area

upright in smith machine
75x10x4
done wide, narrow grip 10 reps each back to back

db shrugs
90x10x4

lat raise 15x10x4

cardio
morning walk
pushup-40

diet
m1 4 eggwhoyes/1 yolk,5 oz burger,1/2 cup of oats
m2 shake-3 scoops
m3 5 eggwhites,5 oz burger, 3 pcs of rye bread
m4 small pizza- fron hungry howie
m5 small pizza from hungry howie
well they had a speacil 3.99 each so i got 3

YBW

[Coke]

I hear you man, I prefer to do db shoulder presses standing but some say it is cheating...always nice work.

[YoBrickWall]

Cocoa- hell if my lower back could handle doing standing bb presses id do them

sunday is never busy at the gym and lord be hold it was pretty dam busy,, only thing wrong was all the women were lifting and the guys were doing cardio...today was arm day..did tris/bis togther.. normally do 4 srts on everything but still feeling a slight strain so will be doing them lighter and yeah i did kickbacks again so kiss my azz.. workout partners today was pepper and karen.

YBW arm day
preacher curl
75x8
80x8
85x8
90x8

narrow bench
135x8
185x8x3

seated zottman curl
40x8x3

skull to chin
85x8x3

cab;e to ear
70x12x3

pushdown- single pulley
70x10x3

hammer curl
50x8x3

kick back
15c10c3



cardio
none

m1 shake with 1/2 cup of oats
m2 protein bar
m3 shake
m4 cheeseburger on whole grain bread,can of green beans
thats all so far

YBW

[pepper]

Yeah that's right. The women were doing all the lifting. That's normal.

[pepper]

Did you say KICKBACKS?

[pepper]

Aren't those for girls?

[YoBrickWall]

well miss pepper-you wait till next time we workout.. youll be begging to go to curves.

i think tonight was fat monday.. alot of corn fed women were in tonight..what an ugly sight...tonight was boobie night.. big mike,aMess and blondie were my partners.. tomorrow part-time will be joining in... for all you guys that like long legs, she goteem and nice looking..well all the women i workout with are nice looking too

YBW boobie day
bench
135x12
185x10
225x6
250x3
275x1

incline bb
185x5
205x4
225x2

flat db
80x8
90x5
95x5
100x5

incline db
75x8
85x5
90x5
95x5

flat fly
50x8x4
to easy

burn
prcdec/cable from floor

cardio
pushup-50
morning walk

diet
m1 5 egg whites with 1oz turkey breast,5 oz burger,1/2 cup of oats
m2 10 eggwhites/2oz turkey, 1 pcs of cheese
m3 cheesebureger on whole grain bread 1 cup of green beans
m4 8 oz chicken,1 cup of green beans
m5 same as 4
m6 5 egg whites/1 yolk/1 oz turkey,5 oz burger
think im gonna go back to the shake on meal5 for the post workout.. really not hungry for food then

YBW

[Stumprrp]

good work YBW, you use the george foreman for you burgers?

[pepper]

Curves, huh? Do they lift weights there?

[bill]

keeping in all in line!

[YoBrickWall]

STumprrp- i cook them on the stove at med-low temp.. someday ill get a foreman grill

miss oeooer- no i think that is where all the snowcows/corn fed women go to eat

bill- im trying..tough though but somebody gotta do it

YBW

[Coke]

well miss pepper-you wait till next time we workout.. youll be begging to go to curves.

That's a good one, lol - :D ...sounds like a killer session is on the horizon. Nice bicep and chest workout days.

[pepper]

Hey! Don't encourage him.

[YoBrickWall]

Cocoa-you bet... im gonna tear her up like a rag doll..she ll be begging me to let her do my gym cleaning at the end of the night

miss pepper- oh listen to you.. you were gonna post to cocoa and tell him that i did do the girlie kickback but i had posted it already.. im gonna have to keep an eye on you and pam arent i?

Part time where the hell were you/ slacker.

must have been ladies night,,it was packed.. no snow cows, now that was nice for a change... today was back day.. partners were big mike,aMess and blondie.

YBW back day
bb row
135x10
225x6x4

t bar row
125x10x4
done very slowly

pullover
not ready for these yet ..

db row
100x10x3

front pulldown
200x10
250x6x2

seated row
250x6x3
200x12

reverse grip pulldown
150x8
170x8
190x8
210x8

burn
front press/rear pecdec

cardio
pudhup-40
morning walk
20 min of treadmill atr closing time

diet
m1 5 eggwhites/1yolk with 1oz turkey breast,5 oz burger,1/2 cup of oats
m2 10 eggwhites/2 yolks/2oz turkey, 1 pcs of cheese,1 cup of green beans
m3 7oz cheesebureger on rye bread, 1 cup of green beans
m4 7 oz chicken,1 cup of green beans
m5 shake- 2 scoops and 1/2 cup of oats
m6 5 egg whites/1 yolk/1 oz turkey,5 oz burger

YBW

[Stumprrp]

solid workout and diet YBW

[pepper]

That's right. Either you were going to tell him or I was.

[pepper]

Who will be begging to clean the gym? I thought I was begging to go to Curves. Now I'll also be cleaning the gym.

[YoBrickWall]

Stumprrp- thanks bud

miss peeper- BAH.. i trust you women as far as i can throw ya and then that isnt far enough

YBW

[cphafner]

heavy back session. Diet looks spot on as always.

[Coke]

Great rowing and pulldowns for the back dude.

[YoBrickWall]

CP- diet doibg better now.. last two months of carb loading added 2" to the wasite,,alreadt took one off but gotta work on the other..hopefully another month..should i get there ill only need to take an inch for a show

Cocoa- thanks for the support as always

today was arm day.. did tri/bis together..gonna change a few of the excerise around till i find the pump im looking for..they feel good but not quite what im looking for...partners were part-time brandy,pam, aMess and blondie.. did cardio with pepper.. gym wasnt packed so we were able to get done in an hour

YBW arm day
narrow benching
135x10
205x5x3
135x20

preacher curl
85x6
90x6
95x6
100x6

skull to chin
85x8x3

zottman curl
45x6
50x6x2

pushdown- single pulley
90x10
100x10
110x10

cable to ear
75x12x3

lying db ext- each hand
45x10x3

hammer curl
55x8x3

cardio
morning walk- dam cold today-16.
20 min on treadmill upon closing

diet
m1 5 eggwhites/1yolk with 1oz turkey breast,5 oz burger,1/2 cup of oats
m2 10 eggwhites/2 yolks/2oz turkey, 1 pcs of cheese,
m3 7oz cheesebureger on whole grain bread, 1 cup of green beans
m4 7 oz chicken,1 cup of green beans
m5 shake- 2 scoops and 1/2 cup of oats
m6 5 egg whites/1 yolk/1 oz turkey,5 oz burger

YBW

[pepper]

Have you ever thought about buying your own chicken farm?

[pepper]

Thanks for the sit-up tips. My attitude was a lot better by the time I left. Don't know what I would do without the gym.

[YoBrickWall]

miss pepper- nah i need to find a woman to come over cook,clean,maybe a little bit of nookie then she can go home....to be honest working out is a great stress relief...my job is pretty easy..nothing like yours so i cant complain to much

well phuck me running part-time brandy showed up today.. we took it easy on legs..didnt wake up till almost noon,diet was crappy..just didnt feel like doing much today and i didnt.

YBW leg day
standing calve in smith machine
10 sets at 15 reps

burn
leg curl/leg ext
10 sets

yup read and be shocked cause that is,was the shortest session ove ever done

cardio
none

diet
m1 shake
m2 7 oz cheeseburger on whole grain bread
m3 shake with 1/2 cup of oats
m4 shake
done for the day

YBW

[bill]

So I guess you are human, finely caught you slacking! LOL

[Wikked1]

Hey Bro just thought I'd drop in and see what you been up to.
I'm still doing the gym thing just not posting it,too damn lazy anyway!
You want the pump you're looking for on arm day?
Here's a suggestion just to try: Choose a weight close to failure
Set #1 20 Reps
Set #2 6 Reps
Set #3 20 Reps
Set #4 6 Reps
Trust me on this that 2nd set of 20 is a MFR!
3 Bicep exercises and 3 Triceps exercises,when you're done.....you will have one very painful pump. Enjoy!

[YoBrickWall]

bill-LMAO.. told everyone at thew gym what you said..thry laughed too and told me to tell you im not human im a robot

Wikked1- my friend good to hear from ya... really dont like high reps but for you ill give it a shot this sunday and give you my honest opinion..ill ptobably do four excerise for each though.. gotta make a road trip that day.hopefully i can get back in time to do it..which reminds me i gotta pick up some vension for pup while there.

today was shoulder day.. no partners which was cool..able to get done quicker..being it was friday ther probably out clubing..thats ok i got a fifth of captain morgan and a six pack of coke..only thing missing is a doobie

YBW shoulder day
mili press
95x8x4
god i hate these

seated db
65x6
70x5
75x5
80x5

front press in smith machine
125x6x4

upright row in smith machine
85x8x4
each set was done wide/narrow grip back to back

db shrugs
100x10x4

lat raise
x15x15x3

cardio
none

diet
m1 5 eggwhites/1yolk with 1oz turkey breast,5 oz burger,1/2 cup of oats
m2 10 eggwhites/2oz turkey, 1 pcs of cheese,
m3 7oz cheesebureger on whole grain bread, 1 cup of green beans
m4 7 oz chicken,1 cup of green beans
m5 shake- 2 scoops and 1/2 cup of oats
m6 6 egg whites/4 oz turkey

YBW

[bill]

good workout, diet still spot on, taking in supplements besides the shake?

[YoBrickWall]

bill- thanks bud.. supps im currently taking are aminos and liver tabs with each meal..3 grams of arg. first thing in the morning,brfore workout and before bed...5 grams of gulti. upon waking,15 during workout and 5 before bed..five gram of creatine during workout...multi vit... just started taking lipo6 in case i do a show late spring.....im looking into two other producys to try in a couple of months.. ill fill you later on it

YBW

[bill]

Throwing around some funds for all of that aren't you?

[bill]

YBW Do you have the breakdown of your diet? Protein, carbs, fats?

[YoBrickWall]

bill-i use to go to DPS for my supps. but now i go to GNC since yo wife gave me yo credit card number,shes a sweetheart...haha, my grocery bill is about a 100 aweek alone...not really on the breakdown..usua;;y try to get at least 50 grams of protein per meal,25-40 grams of carb every other meal,fats i donr even keep track.

wikked- gave it a shot..basically told me i was sandbagging..on bis im gonna drop the cable and add cable preacher or do them as my second bi workout..nice pump though.. do you do this with all your bodyparts or just arms?

today was arm day..im not much a high rep person but decided to try wikked plan..did have a nice pump.. and made me realize how much i was sandbagging.. workout partners today were WhiteChocolate,misspepper and karen... for a sunday it was packed....everyone must have been good this week and didntr have to go to church

YBW arm day
bb curl
65x20
95x6
75x20
115x6

narrow benching
155x15
205x6
145x20
215x4
wasnt sure where to begin here.. should have started at 145 first whuch was easy

seated zottman curl
25x20
40x6
30x20
45x6

skull to chin
65x20
85x6
75x20
105x6
last set form wasnt to good

cable to ear
70x20
90x6
70x20
100x6

overhead db ext
50x20
80x6
60x20
90x6

hammer curl
35x20
60x6
35x20
65x6

KICKBACK
20x20
30x6
25x20
35x6

cardio
none

diet
m1 5 egg whites/1 oz turkey,5 oz burger,1/2 cup of oats
m2 5 eggwhites/1 oz of turkey, 5 oz cheeseburger with cheese on whole grain bread
m3 shake with 1/2 cup of oats
m4
m5
m6

YBW

[pepper]

What are you working on for Friday? I think I could make that at 5 and I'll work on other stuff during the rest of the week.
That was fun today, although a little different.

[Coke]

Nice sessions, YBW really staying on top of things as usual.

[pepper]

Hey! Where were you?

[pepper]

I hate to admit it but my arms still hurt from yesterday.

[TKO]

You wanna be impressed??? Check out my girl 8.8 puttin on some meat- pics on page 1...

[bill]

YBW I had that problem with her before. Thats what I get for not taken care of my business! LOL

[YoBrickWall]

miss pepper- im doing shoulders friday.. cool if you do join in.. yo say it was fun doing arms well i gotta say it was work..good feeling that night felt a good swelling all night

Cocoa- thanks for the prop buddy

TKO- wow i thought youd had turn amish since i havent heard from you in awhile.. ill check it out after im done here.

bill- LOL, hey what are good friends for.. all i can say is dont buy them implants cause then youll have all kinds of friends.. trust me on this one

i was sick yesterday so i didnt workout.. today diet was crap but ill post it anyway..didnt get 6 meals in..today i did chest.. workout partners were aMess and blondie... ive decided to do Wikked1 workout for the rest of the week.. gotta say the 20 reps are harder than the 6 reps.. just wasnt sure where to begin on the 20reps at all

YBW boobie day
bench
155x20
205x6
160x20
225x6

incline bb
135x20
185x6
140x20
190x6

flat db
60x20
85x6
70x20
90x5-****

incline db
50x20
80x6
60x20
85x6

decline db
50x20
80x6
60x20
85x6

burn
cable from floor/pecdec
3 sets

cardio
17 min on treadmill

diet
m1cheesebuger on whole grain bread
m2 shake
m3 shake with 1/2 cup of oats
m4
5 oz burger,5 eggwhites with 1 oz of turkey
like i said i wasnt feeling good and meals started later in the day

YBW

[muscle chic]

Nice workout!! I better push a bit harder!!

[Wikked1]

Glad to see you liked it man,I agree that 2nd set of 20 destroys me every time!

[YoBrickWall]

Muscle Chic- thanks for the heads up..from what ive seen yo pushing pretty dam good.. you would fit right in with my workout group

Wikked1-LOL i never said i liked it but gotta say it is torture.. my arms were swelled up for two days.. couple of the womewn i workout with said ther arms were just starting to feel better..but guess what? were doing them again tomorrow

diet wasnt to good today..still kinda weak from the flu..ill tell ya my AZZ was so raw..i was begging just to take a hard shiat..man did it hurt.. just dont see what those ******s like about it at all.
workout today was back and again did it the wikked style..i was exhausted by the time i was done..1.1hr,15 min...aMess was my partner today..gotta say i was proud of her for hanging all the way.

YBW back day
bb row
155x20
225x6
175x20
245x6

db row
85x20
115x6
90x20
115x6
db only go to 115.. had more in me but wanted to save myself for the rest of the grueling workout

reverse grip row
120x20
180x6
150x20
200x6

front pulldown
140x20
250x5
150x20
220x6

seated row
150x20
250x6
170x20
250x6

reverse grip pulldown
120x20
180x6
140x20
200x6

burn
front press/rear pecdec
3 sets

cardio
none

diet
m1 5oz burger,5 eggwhites/1 oz turkey,1/2 cup of oats
m2 5 oz burger, 5eggwhites,1 slice of whole grain bread
m3 1 can of green beans,6 oz turkey
m4 shake blended with 3/4 cup of oats
m5 maybe egg and burger,just not in the mood right now

YBW

[Stumprrp]

friggin crazy workout

[HeavyBomber]

friggin crazy workout

No doubt, very impressive.

[Coke]

Seeing the high reps is sweet, nice way to raise up on a different level to shock the body.

[TKO]

No I didn't go anywhere... I just have to go to the library to get online now
-n- it makes it difficult. I have been having problems lately with my knees too so I am on a roll... let me tell you! Great workouts! Did you check out 8.8? She's got better abs then I've seen in a long time!!!:eek:

[Bob]

Great back day YBW...
That "wikked" style is cool.. but I've seen it under a different name.. looks like a lot of fun..

[YoBrickWall]

Strumprrp/Heavybomber- thanks for the prop..its balls to the wall,nothing less..TKO and i were partners for yrs but now she a wyoming gal..she still hard core though.

Cocoa- im not a high rep person so it is kicking my azz..it was wikked idea so i gave it a shot..all i can say one day we meet were gonna kill each other.

TKO- just checked it out..she looks awesome.. bummewr about the knee.. i just pulled a groin or stomach muscle but not gonna quit just yet.. we just got dumped on last night and again today..just got invited to the Ill northern champ in may but turned it down.. he gonna let me know when he has one for mi.. are ya ever gonna come back and do another show?

bearwolf- thanks for the heads up..not sure what other name it has but i could come up with one for it

ever wish for something and sorry ya did..well rember when i said i had the flu and wish i could take a hard crap...well now its so hard i cant even take one..i mean a two inch turd about killed me..all i could think of was how bad it hurt a woman having a baby and i was straining on this tiny turd.

today was arm day..bis/tris// workout partners were aMess,blondie and Lin.. earlier in the day i helped miss pepper and part-time brandy with ther workout

YBW arm day
narrow benching
150x20
225x4
160x20
225x5

seated zottmasn curl
30x20
45x6
35x20
50x6

skull
70x20
90x6
80x17
100x5

cable to ear
75x20
100x6
80x17
110x4

kickback
25x20
35x6
30x20
40x6

hammer curl
45x20
65x6
45x12
65x6

pushdown- single pulley
70x20
110x6
80x20
120x6

seated preacher cable
40x20
70x6
50x15
80x5

cardio
none

diet
m1 5 egg whites/1oz turkey,5 oz burger,3/4 cup of oats
m2 5 egg whites/1 oz turkey,5 oz burger
m3 cheeseburger on whole grain bread,1 can of green beans
m4 shake
m5 shake with 3/4 cup of oats
m6 5 egg whites/1 oz turkey,5 oz burger

YBW

[muscle chic]

That's alot of information lol !! Hope you feel better. Diet looks real clean!

[YoBrickWall]

Muscle chic-just telling how it was..im feeling hetter now.. werid in last six yrs ive been sick about 4 times not including hangovers but three of the times have been in the last year..shiat gotta stop.. diet could be better.just cabt seem to figuire out what i wanna eat.. maybe some of yo pancakes,hmmmm.

gym was dead which is usuall for a friday...dam if i dudnt work gere i would have a hardon just to come in/get a pump then head to the bar.
tonight was shoulder day..pepper was the only one to come in which was cool..we got done early..havent decided yet how im gonna do my reps next week yet..got all weekend to think about it.. last minute found out i gotta fill in for the weekend at the gym..easy money.

YBW shoulder workout
mili press
70x20
100x6
80x20
110x6
i just cant do these.. my shoulder wont go back far enough.. think im just gonna have to do the cable pulldown next week

seated db
55x20
75x6
60x20
80x6

front press in smith machine
105x20
155x6
115x20
165x6

upright rows
Phuck.. i forgot to do them. no wonder i was done early..ill do them tomorrow

db shrugs
90x15
85x20
80x20

lat raise
15x15x3

cardio
20min treadmill

diet
m1 5 eggwhites/1 oz turkey
m2 cheeseburger on whole grain bread,1 can of green beans
m3 1/2 cup of oats/Tblsp of PB/Tbsp of syrup blended together
m4 shake
m5 shake
m6 6 oz turkey
out of food.. gotta hit wally world tomorrow

YBW

[Coke]

Good sessions for both arms and shoulders bro.

[YoBrickWall]

Cocoa- thanks bud.. hey did you all get bombed with snow this weekend..man its a white out here

Pup- good day at the gym.. im telling ya someday yo gonna write a book.

had to work at the gym today.. the weather is terrible here..did arms today..workout partners were Jimbo and miss pepper..pam skipped out and did cardio like she really needed it..after the gym closed pup and i B.S. about different types of diets while watching the football game while on the treadmill.
someone was telling me to go to church and that someday ill meet a nice lady there..told him i did and didnt see any there..so he tells me to try a different church..i can see it now im setting there and this hot babe comes and sits by me..now my mind gonna go in the wrong direction when im suppose to be praying,...rrright

YBW arm day
narrow benching
135x15- warm up
175x15
225x5
185x15
230x2

cable to ear
80x15
110x6
85x15
120x4

pushdown
80x15
120x6
90x15
130x4


seated zotman curl
35x15
50x6
40x15
55x5

skull
75x15
95x6
85x15
105x6
these gotta go..killing my slbow again

hammer curl
45x15
60x6
45x15
60x6

lickback
25x15
35x6
30x15
40x6

seated cable preachere cur

50x15
75x6
60x15
85x5

cardio
40 min on treadmill

diet
cheat day- dont ask

YBW

[Pup]

Did you walk down to G's and get another pizza?

[pepper]

Is pizza one of the diets you were BS'ing about?
If you keep eating all that pizza, I'll be able to outlift you.

[Coke]

No doubt, we got snowed in down here, lol...hanging tough with the close grips and arm work in general.

[YoBrickWall]

pup- i got it from Hungry Howie and it was dam good..so was the capt and coke

miss pepper- matter of fact we did talk about pizza..pizza does a body good

Cocoa- were still getting pounded up north here.. two more month till spring

today was boobie day..did a 12/5 rep gig today..it was ok not the best.. qorkout partners tonighrt were aMess and Lin..i kinda think we were all sandbagging.. the girls will tell ya different though

YBW chest workout
bench
135x15
175x12
225x5
185x12
235x5

incline bb
150x12
190x5
160x12
210x3

flat db
65x12
90x5
75x12
95x5

incline db
60x12
80x5
70x12
85x5

flat hly
55x8x3

burn
cable from floor/pecdec
3 sets

cardio
20 min on treadmill

diet
m1 12 eggwhites/2 yolks,2 slice of cheese,3/4 cup of oats
m2 shakr
m3 7 oz chicken,1 can of green beans
m4 post shake
m5 5 oz burger,5 eggwhites/1yolk/1 oz turkey,slice of cheese

YBW

[cphafner]

chest workout is still looking strong!

[Lin]

YBW, You're workouts are long and hard, dude you do like 7 excerises for one muscle. That works for me and I'm looking toner, but it's a long workout. I'm getting use to it, slowly. I tell you what I'm so motivated when I'm working out with, because you take your workouts seriously, you can tell, you're ripped! You're a good coach too! I look forward to bi's/tri's with you tomorrow.

[TKO]

Ybw - I don't even know these people that you work out with anymore... I leave and you trade me in for a bunch more! I see how you are. The knee is doin better, but I just have to lay off... I am going to colorado springs for a training confrence though- I am looking forward to that, but It'll be a bit before I do another show. At least til I get my knee better, so I can train properly! Looking good though- keep it up!

[YoBrickWall]

CP- thanks..im finding the higher rep on chest day doesnt work for me..didnt really get a good solid pump till i did the cable and pecdec

Lin- you part timer, no show tonight,slacker,etc..if yo cant handle a 1:15 min workout yo better head to curves...one more thing STOP trying to fix me up with people..i told you i didnt want nothing to do with her last sat then you bring it up again in front of her.. you do it again and im gonna take you down and when im done youll never run again..got it.

TKO- LMAO.. they got a ways to go to catch you girl..they are all hot just like you but strickly workout partners...does chris go to the gym with you? bummer about the knee..right now i got a pulled stomach muscle..i cant do any ab work or squats..aint that the shiat... tell chris i said hi

today i did back.. decided to do a 10,8,6,4 rep on most.. kinda like it being i was able to go heavier.. only two girls tonight for partners.. aMess and Dana.. come to thomk about ot most are blomdes except Lin

YBW back day
pull up
BWx15

bb row
135x10
205x10
225x8
250x6
275x4

db row
115x8x3

pullover
60x8x3 havent done these in awhile due to stomach strain..wasnt able to do the 115 cause it was kinda pulling

seated reverse row
160x10
180x8
200x6
220x4

front pulldown
200x6
250x5x2

seated row
200x10
220x8
250x6x2
next week ill get the virgin bar out

reverse narrow grip pulldown
160x10
180x8
200x6
220x4

burn
front press/rear pecdec
3 sets
i expect to hear some crap from pup on this//i didnt feel like moving the pin and did the set light and he caught me.

cardio
12 min on treadmill
some idoit came in the last minute to inquire about a mebership so i had to stop

diet
m1 5oz burger,5 eggwhites/1 yolk/1oz turkey,1/2 cup of oats
m2 shake
m3 cheeseburger on whole grain bread,1 cup of green beans
m4 8oz chicken,1 cup of green beans
m5 pre workout protein bar
m6 post workout shake
m7 5oz burger,5 eggwhites/1 yolk/1oz turkey
more than likely the diet will be the same till the weekend then it is pizza and capt/coke

YBW

[BigCorey75]

hey, good workouts man, how does that switching of extremes in the reps doing ya? looks like it would shock the body like crazy

[Coke]

Maintaining real well on your chest and back work...you're on the mark for another comp man!!

[YoBrickWall]

Bigcorey75- thanks for the prop.. to be honest im not a high rep person..felt really good on the arms so i decided to finish the week out.. it was tough doing so..more tired than anything or the same pump.. ill try it again some other time but when i do ill hit it high with one bodypart per week to see if itll work better that way.

Cocoa-had a better pump on back day doing the 10,8,6,4 reps then chest doing 12,5,12,5 rep gig..i was invited last week to do the Ill.northen Bodybuilding Champ. in may but turned it down..do you know where Bradley,Ill is?that is where itll bew held... ther gonna keep in contact and let me know of any in MI.

today was arm day..really just wanted to do just tris but they talked me into doing both..how did they do that,hmm. partners were aMess,Lin and part-time brandy.

YBW arm day
reverse grip preacher curl- free weights
35x12
40x10
45x8
50x6
man couldnt believe how hard these were to do.. ill work on it

lying db ext
35x12
40x10
45x8
50x6
each hand

hammer curl
35x12
40x10
45x8
50x6

pushdown
90x15x4

cable to ears
80x12
90x10
100x8
110x4

kickback
20x12x4

seated preacher- cable
60x12
65x10
70x8
75x6

reverse pushdown
50x15x4

cardio
20 min treadmill

diet
m1 5 oz burger,5 eggwhites/1 yolk/1oz turkey,1/2 cup of oats
m2 shake
m3 7oz cheeseburger on whole grain bread,1 cup of beans
m4 7oz chicken,1 cup of beans
m5 protein bar
m6 post shake
m7 5oz burger,5 eggwhites/1 yolk/1oz turkey

YBW

[Coke]

Probably a good idea to forego the Northern Illinois show, I bet Bradley would've been a 4 hour drive for you.

[YoBrickWall]

Cocoa- thanks for the info..not only that with the motel,food,booze,etc.. it would have cost quite a bit.

today was shoulder day..did them by myself.. had pup spot me when needed.. train part-time brandy then her sister later..dam pup being she yo college classmate id be trying to hook up with her and do a dickdance
pup and i had another never land talk about fitness..once again nice BS session..when we were talking i warned him about 2 guys not to talk to or youll never get away..no sooner i said it they came walking and pup was gone leaving me with these two BFing junkies.. i owe you one

YBW shoulder day
rear cable pull down
120x10
140x8
160x6
180x4

front press in smith machine
105x10
125x8
145x6
165x4

seated db
65x8
70x5
75x5
80x5

upright in smith machine
65
75
85
each set was done wide grip,then narrow for tewn reps each

db shrug
110x12x3

lat raise with cable/bent over lat raises
3 sets
did them with the cable due to the fact the dbs were in use

cardio
20min on treadmill

Diet- same no changes
m1 5 oz burger,5 eggwhites/1 yolk/1oz turkey,1/2 cup of oats
m2 shake
m3 7oz cheeseburger on whole grain bread,1 cup of beans
m4 7oz chicken,1 cup of beans
m5 protein bar
m6 post shake
m7 5oz burger,5 eggwhites/1 yolk/1oz turkey

YBW

[Coke]

Pup was wrong to leave you in that predictament - :D

Hung out with the smith machine and cable work a little, nice job on the shoulders bro.

[bill]

YBW you need to get some magazine gigs, if you keep turning down all of the shows.
My wife brought home some lipo 6, I said thanks. She said whats YBW addy again. LOL






I know you will get a laugh there,. old dawg!

[Pup]

Pup was wrong to leave you in that predictament - :D


Hmmph!

...that guy and his new protege are worse than plague, the older and wiser YBW has more patience for douchebags than I do.

[YoBrickWall]

[QUOTE=CoCoa;1594167]Pup was wrong to leave you in that predictament - :D

nah i would have done the same thing to him..i knew the minute they walked up n was about to warn pup he was already gone..after they left pup came back laughing

pup-not that i wanted to talk to them,i had DBs in my hand and couldnt exscape like you did..wanna hear another good one was working out with miss pepperand a customer came in so i had to head to the desk..when i came back mr ab man was telling her how to do skulls

bill- awesome man,she got ya the bottle..she a good woman,i lov her man,lol....your gonna be happy with it..at first youll notice the wasite line not the weight.. im a firm believer in it..my number one choice is lipo6 ,2nd is 7-keto which i cant use in case i do a show..it is banned..everyone say these products give energytoo but it doesnt phase me at all

YBW

[YoBrickWall]

being i have to work at the gym the next seven days i wil be doing just tris today instead of doing tris/bis together.. gym was packed for a sunday..Lin came in later and we did some cardio

YBW tri workout
narrow benching
135x12
145x12
155x12
165x12
175x12

skull crushers- wide grip
65x10
70x10x3

reverse grip pushdown
65x10
55x15x3

kickback
15x15
20x12
25x12
30x12

seated preacher cabke
70x10
80x8
90x5
100x3

pushdown-med grip
80x15
85x15
90x15
95x15

cardio
20min treadmill

diet
m1 shake
m2 5oz burger,5 eggwhites/1 yolk,12 cup of oats
m3 5oz cheeseburger/6oz of turkey on whole grain bread
m4 post shake
m5- 9" sub
m6 9" sub
Lin bought me a 18" sub from the pizza place..i couldnt refuse

YBW

[Coke]

Doing tri's by themselves is awesome if you're able to do it...good session.

[YoBrickWall]

Cocoa- yeah im gonna be able to do it since i gotta work the next seven days

today was back day..blondie was my partner roday.. went very well.. we were done in 1hr..everyone was doing chest tonight so that helped out.

YBW back workout
bb rows
135x10
225x8
250x5
280x4

db row
110x10x3

reverse grip seated row
170x10
190x8
210x6
230x4

front pull down
220x6
250x5x2

seated row
200x10
225x8
250x6
275x4

reverse grip pull down
180x8
200x6
220x5

burn
front press/rear pecdec
3 sets

cardio
ran 8/10 of mile begining of shift
22 walk on treadmill

diet
m1 5 oz burger,5 eggwhites/1 yolk/1oz turkey,1/2 cup of oats
m2 shake
m3 7oz cheeseburger on whole grain bread,1 cup of beans
m4 7oz chicken,1 cup of beans
m5 protein bar
m6 post shake

YBW

[cphafner]

some heavy rowing there!

[YoBrickWall]

CP- thanks bud..my back seems to be my strongest point..

anyone got some pointers on rack pulls ether post or pm me..thinking of trying them

today was boobie day..partners was miss pepper,1hr pam and pip joined in so he could do his bench cycle...pup and i almost got caught by winky ..this time we just kept talking like he was there..mikey was trying to be nice and carry on with him..he came back later and said what the phuck was that all about..pup and i smiled and said you now have a new buddy.
diet was going real good today till miss pepper brought in a pizza..you left to early pup

YBW chest workout
bench
135x10
185x8
225x5
250x1
225x5
265x1
155x20

incline bb
155x8
165x5
175x5
185x5

flat db
80x5
85x5
90x5
95x5

incline db
70x5
75x5
80x5
85x5

forgot to do decline

burn
flat flys/incline bb in smith machione
3 sets

cable from floor/pecdec
3 sets

cardio
22 min on treadmill

diet
m1 5 oz burger,5 eggwhites/1 yolk/1oz turkey
m2 shake
m3 5oz burger,5 rggwhites/1yolk/1oz turkey
m4 7oz cheeseburger,1 can of beans
m5 protein bar
m6 post shake
m7 pizza from hungry howie

YBW

[Stumprrp]

solid work and solid diet

[Pup]

I missed Pizza...goddamnit!

[pepper]

You know what was funny, Pup? After you left, he quit mouthing off.

[bill]

I have to ask why do you call her 1hr Pam?

[cphafner]

CP- thanks bud..my back seems to be my strongest point..


Says the man that owned my chest workout today. What kind of questions do you have on rack pulls. I'm a fan of rotating them with deads and SLDL's.

[Coke]

Get moving with the rack pulls dude, you'll tweak things as you go along imo...fine back and chest days.

[YoBrickWall]

pup-it was good.... you missed winky tonight..he was looking for you

miss pepper-well after pup left you girls started behaving..oh yeah one of you girls left yo thongs on the bench

bill- hmm would you believe me if i told you she works at a 1 hr photo? i didnt think so

Cocoa- my back is looking pretty good right now and if rack pulls will improve it more i will add it

CP- need some tips like the hand grip,it it the same as if i were DL? what kinda weight to start with,what level to start at from the top,bottom? do i stay at the same level and drop down to next level next week? like i said its all new to me.. i see alot of people including the women doing it which is awesome..what day do you do them so i can read up on it? also when pup is here ill find out how he doing them..thanks CP for any info

was suppose to do legs today but muscle strain was kinda sore from running mile yesterday so we did bis.. went lightly on them.. training partners were aMess and Blondie.

YBW easy bi day
bb half curls
55x7
65x7
75x7
85x7
these were done for seven reps half way up then seven reps from the top half way down.. same as doing 21s but without the full range rep

cable to ear
75x12
85x10
75x12x2

hammer curl
45x8x4

seated zottman curl
35x8x4

rope pushdown
60x20x4
thirty second rest but each rep down sloowly with full squeeze

seated preacher- cable
70x8
80x6
90x4
55x20

cardio
none

diet
m1 5 oz burger,5 eggwhites/1 yolk/1oz turkey,
m2 shake
m3 7oz cheeseburger on,1 can of beans
m4 7.5oz chicken,1 can of beans
m5 protein bar
m6 post shake
m7 5oz burger,5 eggwhites/1 yolk/1oz turkey

tomorrow ill add some carbs

YBW

[muscle chic]

burgers!! yummy.......wish I could eat those. Great workout!!

[8.8]

ooooo zottman curls nice!!!

[Stumprrp]

nice workout YBW

[YoBrickWall]

muscle chic- why cant ya? the burger i get is very lean..im traing the butchers daughter so im gonna see what i can do about getting it leaner,like a speical order..i also add soysauce while cooking it..doesnt even taste like burger..ive also started adding hot sauce to my chicken liked you mentioned,its awesome.thanks.

8.8- yeah i really like the way they feel..my arms are so pumped and hard..not where i should be with the weights due to the pulled stomach muscle i told you about

Stumprrp- thanks for the prop as always

man yo would have thought the gym was a candy store tonight it was packed with ladies and pup wasnt there,haha..part-time brandy,pepper,Lin and 1 hr pam were in earlier tonight..worked out with aMess and Blondie.. we did shoulders

YBW shoulder day
bwhind neck press with cables
120x12
150x8
180x6
160x8

front press in smith machine
105x8
130x5
150x5
160x5

seated db
70x5
75x5
80x5
60x10

upright row in SMITH MACHINE
85x10x4
each set was done 10reps wide then 10reps narrow

db shrug
110x10x3

burn mili press/lat raises
3 sets

cardio
none

diet
m1 5 oz burger,5 eggwhites/1 yolk/1oz turkey,1/2 cup of oats
m2 shake
m3 7oz cheeseburger on whole grain bread,1 can of beans
m4 8oz chicken,1 can of beans
m5 protein bar
m6 post shake
m7 5oz burger,5 eggwhites/1 yolk/1oz turkey

YBW

[Coke]

Good curls and shoulder presses, nice db shrugs too.

[muscle chic]

Yeah...but the bread will make me blow up. I cut bread out for now and only eat oats. Is the cheese low fat?

[YoBrickWall]

Cocoa- thanks for the heads up.

Muscle Chic-if and when i do a show my carbs only come from oats..200grams one day,next day about 100grams 3rd day about 45 grams then repeat..kinda what im doing this week to see how it goes but its not all oats..ill be monitoring it with my calps..right now not worried about my weight..the cheese is kraft american fat free..which youll see more of cause im doing away with the turkey after tonight

well just got back from a two day superbowl party this morning..what a blast..didnt drink at all but did do the indian peace pipe thing..just a little,ok alot but what a blast it was.
measured my chest and wasite relax and pumped//relax was a 15" differnce and pumpes was 17 1/2".. did the calp on the hip was 8mm which is hifg,normally at 4 mm..the wasite at the belly was 18 which is high,normally at 8-10mm..those couple months back of high carb is what killed me..just gotta take 1/2" to be about 1" away if its ever show time
today did chest with aMess and cardio with pepper

YBW chest day
bench
135x10
185x5
225x5
250x2
275x1
170x20

incline bb
170x5
190x5
210x3

flat db
80x10
90x8
100x4

incline db
70x10
80x8
90x5

decline db
65x10
75x8
85x6

flat fly
60x6
65x6
70x6

burn
cable from floor/pecdec
3 sets

cardio
begining of shift-25 min treadmill
end of shift-25mins treadmill

diet
m1 5 oz burger,5 eggwhites/1 yolk/1oz turkey,1 cup of ceral/8oz milk
m2 7oz cheeseburger on whole grain bread,1 can of beans
m3 shake blended with 1/2 cup of oats
m4 same as 3
m5 5oz burger,5 eggwhites/1 yolk/1oz turkey
m6 [f [m sti;; up another shake
right now im short a meal cause i got home late this morning.
ya know it feels so good not having to report or answer to anyone..just rember while yo setting there being nagged by yo partner you can sit and think ..wonder what Lar doing right now

YBW

[Coke]

The chest to waist ratio is awesome YBW.

[YoBrickWall]

Cocoa= thanks bud.. ive called different sup.reps to find out what an average chest size from the waste..they said 10" for the average lifter,15" was good and 20" was elitematerail

today was back day..workout partners were aMess and Blondie..both girls did very well..i did ok for still having the pulled groin muscle..pepper was in at the end of the night so i did cardio with her...gym still slow even though we double our membership.

YBW back day
bb row
135x10
225x10
245x8
268x6

db row

90x12x3

seated reverse grip row
200x10
220x8
240x6

front pulldown
200x10
220x8
240x6

seated row
200x10
220x8
240x6

reverse grip pulldown
200x10
220x6
240x3

burn
front press/rear pecdec
3 sets


cardio
2=26 min session on treadmill

dietm1 5oz burger,5 eggwhites/cheese,1 cup of ceral/4oz milk,glass of OJ
m2 5oz burger,5 eggwhites/cheese
m3 7oz cheeseburger on whole grain brwead,1 can of green beans
m4 7 oz chicken, 1 can of green beans
m5 shake blended with 1/2 cup of oats

YBW

[Coke]

Great deal of rowing sets, fine pulldowns as well.

[YoBrickWall]

Coke- thanks..didnt do as well on the pulldown due to pulled muscle.

today was arm day aMess and i did them together..she did awesome..did cardio with pepper towar the end of night..some day im gonna beat her doing it but not right now..she is fast...diet was mostly protein except post workout shake

YBW arm day
narrow benching
135x10
185x10
205x8
225x5

double bi with cables to ear
80x10
90x8
100x6

skull
75x10
85x8
95x6

seated zottman curls
35x10
40x8
45x6

kickback
20x10
25x8
30x6

seated hammer
40x10
45x8
50x6

pushdown-single pulley
90x10
100x8
110x6

seated preacher-cable
70x10
80x5
90x4

rope pushdown
3 sets of 15

cardio
2-26min on treadmill

diet
m1 5 oz burger,5 eggwhites/1 yolk/cheese
m2 shake
m3 8oz cheeseburger,1 cup of beans
m4shake
m5 post shake with 1/2 cup of oats
m6 5oz burger,5 eggwhites/1 yolk/cheese

YBW

[Stumprrp]

i missed quite a few sessions man, sick work! thats a great ratio! mine is only about 13".

[YoBrickWall]

Stumprrp- that is awesome dude..most people i know where ther chest gets bigger so does ther belly..keep it up

today was shoulder day..workout partners were jim,justin and ger..was able to get done in 45 min. which was cool.. later in the night did cardio with part-time pam and pepper.

YBW shoulder day
rear pulldown
120x10
150x10
170x8
180x6

front press in smith machine
125x10
140x8
155x6

seated db
70x7
60x10
50x14
really not sure wfat the hell is happening on my db press..usually start at 75 and work to 90..wonder if its cause i keep jumping my reps around each week

bb shrug-W/N grip
135x10x3
getting away from the db shrugs for awhile.. went light on these due to pulled groin mudcle

lat raise/plate raises
3 sets

cardio
2-26 min treadmill

diet
m1 5 oz burger,5 eggwhites/1 yolk/cheese,1 cup of ceral with 8oz milk,8oz OJ
m2 shake
m3 8oz cheeseburger,1 1/2 cup of beans,1/2 cup of oats
m4 8oz chicken,1 1/2 cup of green beans
m5 post shake with 1/2 cup of oats
m6 5oz burger,5 eggwhites/1 yolk/cheese

YBW

[dblockspky]

nice work man. you seem to normally do a lot of volume with your workouts. how's that workout for you?

[Stumprrp]

twas a good workout YBW and a nice diet, oh im sure if i get bigger my belly will too lol waist at the belly button is 35 and chest is 48 flexed, but i still have quite a large belly.

[muscle chic]

Looking good!! and still eating cheeseburgers!!:bow:

[Coke]

Cool arm and shoulder work.

[YoBrickWall]

db- thanks..usually my volume,sets and weights are higherbut last couple of months ive been playing with the reps due to a pulled groin muscle..i dont know which is worst being kicked in the balls or this.,,does it work for me? yesit does and youll never convince me otherwise

Stumprrp- hey big man the chest measurement is awesome..dont worry about the belly right now keep getting stronger..i have a son who is twice as strong as meand about 5yrs ill have him start cutting cause the mass/muscle will be all there.rock on bud.. on the diet right now im eating a pizza as i type

muscle chic- thanks girl..anymore its seem like i prefer burger over chicken.. i need to go to that camp yo going to so i can learn to cook.

Coke- thanks for the prop..shoulder db presses sucked..since doing the higher reps there the seventys were heavy when i usuall start at 75 or 80.

friday workout consist of a full body workout..di it with pepper and 1 hr pam..first time ive done legs in awhile but basically very low weight..just went thru the motion..DQ opened today so i had a footlong coney..ate it in front of everyone on the treadmill.

today workout was boobies..workout partners today was J.J. and karen..went very well..had a pizza delivered to the gym about the time u was done with the workout..holy crap i thought everyone was gonna strip me down,hang me by my nuggets on the courthouse flag pole.

YBW chest workout
bench
135x8
185x8
225x6
250x3
275x1
175x20

incline bb
185x5
205x4
225x2

flat db
90x5x3
95x5

incline db
75x5x3
80x5

decline bb
135x20x2
140x20

incline flys
50x6x2
55x6

burn
cable from floor/pecdec
3 sets

YBW

[Coke]

...had a pizza delivered to the gym about the time u was done with the workout..holy crap i thought everyone was gonna strip me down,hang me by my nuggets on the courthouse flag pole.

Not a bad deal, having folks care enough to keep you on point, lol - :D ...staying strong on the bench.

[YoBrickWall]

Coke-bah,they dont care..they were just after the pizza

today was back day..workout partners were JJ and pepper..

YBW back day
bb rows
135x8
225x8x3
135x15

tbar row
100x10
125x10x3
these were done with bb stuck in corner and with V handle

db row
95x12x3

recerse grip seated row
220x8x3

front pulldown
200x8
250x5

seated row
250x6x2
200x20

reverse grip pulldown
220x5
200x6x2

burn
front press/rear pecdec
3 sets

cardio
35 min on treadmill

diet
m1 5oz burger,5 eggwhites,1/2 cup of oats
m2 protein bar
m3 Ponderosa
m4 shake blended with oats
m5/6 not sure yet

YBW

[Coke]

You sure get your grub on hanging out at Ponderosa, grabbing DQ's footlongs, order pizza's and what not, lol.

[pepper]

I was wondering when someone was going to notice that.

[BigCorey75]

nice numbers man looking solid

[muscle chic]

It's a Chic camp!! Still want to come? lol !! I can't wait, should be fun!!

[YoBrickWall]

Coke- lol.. on the pondersoa gig,my two daughters and i go out for lunch or breakfast every week..we take turns buying..not sure where we ll go next week.

pepper- u be quite or ill tell everyone how u got yo name

BigManCorey- thanks for the prop and stopping by

Muscle Chic- LMAO..oopswould be fun but dont think ill make it out alive..im sure as it being a hen party itll be a blast

well spotted pup on the bench.he got a new PR..i think he can go up againon it..help Lin with her full bodyworkout.. she left and came back with a 18" sub for me..this is getting crazy every week someone buying me something..shouldnt complain but i dont wanna end up looking like ssome fat azz beefcake...spotted pepper tonight she also set a PR on the bench..
did shoulders tonight.. workout partner was Amess..only took 45 min. not bad..at the end of night did 30min of cardio with pepper

YBW shoulder workout
rear pulldown
120x10
150x10
160x10
170x10
these were done facing oppsite way with knees not under the pad

front press in smith machine
125x8
155x5
165x5
175x5

seated db
65x8
70x5
75x5
80x5

bb shrug in smith machine
225x12x4

upright row in smith machine
85x10x4
each set was 10 rep wide/10rep narrow grip

burn
lat raise/front raise

cardio
30 min on treadmill

diet
m1 5 oz burger,5 eggwhites/cheese, 1/2 cup of oats
m2 shake/TBLSP PB
m3 cheeseburger,1 cup of green beans,2/3 cup of rice
m4 7oz S. Tip steak,1 cup of green beans
m5 shake/1/2 cup of oats
m6 5oz burger,5 eggwhite
m7 maybe a shake

YBW

[bill]

Good job, notice your throwing in more cardio at the gym. Is that because of your weather?

[muscle chic]

Rear pulldown? Is that the back lat but behind the head instaed of in front?

[YoBrickWall]

bill- thanks bud...been really cld here lately which i dont mind but last two month ive been getting up to eat at 6am,go back to bed,get up at 9am,eat,go back to bed,get up at 44,eat then get ready for work..think i got the cabin fever blues this winter,just wanna eat and sleep so i been trying to get some in at the gym..maybe i need a break back in vegas

muscle chic- that is correct behind the head but im facing the oppsite way on the sear..much harder..i also keep my head up when doing so.. i see alot of people crunching ther head down which tells me they cant handle the weight ther doing..really cant go much over 190 without my azz trying to come off the seat

today was arm day..thr girls had to workout late so my partners were jerry,brit,JJ and his daughter.. took longer than expected due to the fact we were training JJ daughter..earlier in the day i trained part-time brandy..she is pretty cool.. we BS quite a bit too..pepper another hottie stuck around and we did some cardio.. think the only reason im doing the cardio is she pushing which is alright.she like bill noticing im sandbagging on my walks

YBW bb curl
75x10
95x8
115x6
135x3

narrow benching
135x10
205x5
225x4
185x10

seated zottman curl
35x8
40x8
45x6
50x6

kickback
30x10
35x10
40x8
45x8

cable to ear
80x8
90x8
100x8
110x8

pushdown- single pulley
100x123
120x10
130x8
90x20

seated preacher cable
70x8
80x8
90x5
100x3

reverse pushdown
60x10
70x10
80x10
50x20

cardio
20min,30min walk on treadmill
pushup/sidebends

diet
m1 5 oz burger,5 eggwhites/cheese, 1/2 cup of oats
m2 shake/TBLSP PB
m3 cheeseburger,1 cup of green beans,potatoe?
m4 7oz S. Tip steak,1 cup of green beans,potatoe?
m5 shake/1/2 cup of oats/TBSP PB
m6 5oz burger,5 eggwhite


YBW

[Stumprrp]

super workout man

[Chris Rodgers]

Strong workouts man. I never checked in here and I didn't realize you lift with pup.

You did more bicep exercises/sets in that one workout than I do in a year, lol.

[Coke]

You like heading out to Vegas, I know you miss it out there at times like these...nice arm day.

[muscle chic]

Hmmm.........with the lat pulldown I can't go over 120 or I come off the seat too!!

[YoBrickWall]

Stumprrp- thanks for the support.yo one cool dude

Chris Rodgers- thanks for dropping in..pup and i go way back..as soon as my groin/stomach muscle heals im hoping to hook back up for a squat/DL cycle..he kills me in the SLDL though
LOL..i about fell off my seat about the arm workout.

Coke- you know me by now ive quit this job six times already because of the winter blues..not sure how many more times i can get away with it.

Muscle Chic- holy crap girl is the latpulldown behind yo head? and without yo knees under the pad? ether way that is dam good... i was watching some of the women today doing the lats,front and back. average weight was about 50lbs.. im gonna see what the girls use that i workout next shoulder day

today was valentines day..man i got lots of goodies from the ladies..candy,candy bars,chocolate kisses,cookies and a 18" sub..dam i lov these women
today was a wimpy first leg day ..been two months due to the strain..still bothers me but i went lightly.. yah yah it was a pussy workout but had to begin somewhere.. workout partner was aMess..did some cardio with pepper and some light situps

YBW leg day
smith machine hack squat
65x10x4

lunges
15x15x4

smith machine calve raises
155x20x4

burn
leg curl/leg ext
4 sets

didnt even think about the leg press

cardio
2-30min treadmill sesson
pushup
situp

diet
m1
5oz burger,5 eggwhites/cheese,1/2 cup of oats
m2 shake/PB
m3 9" pizza sub- tasted like shiat
m4 7oz S. Tip,1 cup of green beans
m5 shake/PB/1/2 cup of oats
m6 9" ital. sub

YBW

[Coke]

I've never done smith machine hack squats, bet they're killer...good deal with the lunges & extra cardio work.

[YoBrickWall]

Coke- you aint missing much..problem we have is we dont have a hack squat so itll make do for now

well tonight was chest night.. it was awesome the women took a break and three other guys joined me..jerry,roger and brit.. they started out heavy but by the time we were done they were barely doing any weights..im sure theyll be crying to moma tonight...did some situps/cardio with pepper...a real hot lady made my night..usually dont let a compliment get me but from her it was a boost

BW- 188

YBW
bench
135x12
225x6
250x4
280x1
185x20

incline bb
185x6
205x6
225x4

flat db
90x5
95x5
100x5
105x5

incline db
75x5
80x5
85x5
90x5

decline bb
140x20x3

flatfly/incline fly- back to back
60x6
65x6x2

pecdec/cable from floor
3 sets

cardio
situp
20min treadmill

diet
m1 5oz burger,5 eggwhites/cheese,
m2 shake/PB
m3 7oz cheesseburger,1 1/2 cup of green beans
m4 7oz S. Tip,1 1/2 cup of green beans
m5 shake/PB/1/2 cup of oats
m6 5oz burger,5 eggwhites

YBW

[Stumprrp]

280 @ 188 is very nice!! keep it up YBW, any problems keeping diet so strict? ever sick of cooking? lol

[Coke]

Solid benching there man.

[Unreal]

Solid benching.

I'm going to Vegas for the first time March 1-4th. Staying at the Tropicana. Any advice on stuff to do?

[muscle chic]

Lookin good in here as usual !!

[Detard]

great work man.

[YoBrickWall]

big man Strumprrp- im still down about 20-30lbs on the bench but will get it up..diet is ok till the weekend which almost anything goes..yeah im tiried of cooking..wouldnt mind having a woman do it for me but dont wanna put up with hen pecking that goes with it.

Coke- thanks for the prop as always..you rock

unreal- thanks bud... ill pm ya places to check..make sure you see the water show at night on the strip..the fremont is awesome at night time too,gotta check this out.youll be amazed..ther is a golds gym close to the place yo at..if ya go there go after 2am. on the right night yo will catch the strippers working out..do me a favor when walking around dont take shortcuts thru the alleys and dont hang around the unuion plaza after dark

Muscle Chic- thanks for the heads up.. been telling the girls about yo lifts..i think its good cause itll give them a jump start.

detard- thanks for dropping by and the prop..nice rear double bi shot there bud

today was back day.. my workout partners were shortsweetness and pepper..went really good with min. rest.. my heart was just a racing...looking forward to having pepper join in more often..i believe she got some potenionals.

YBW back day
bb rows
135x10
225x6
245x6x2

tbar row
125x10
150x8x3
done with bar stuck in corner and V bar handle

db rows
110x10x3

reverse grip seated row
230x8
240x8
250x8

front pulldown
220x8
250x6x2

seated row
250x8,10,12
220x15

reverse grip pulldown
200x6x3

burn
front press/bent over db lat
3 sets
normally would use pecdec but i think pup broke it..hes a animal i tell ya

might try to add rack pull next week..never done them so we ll see

cardio
morning stretches
pushup
situps
30 min treadmill

diet
m1 5oz burger,5 eggwhites,1/2 cup of oats
m2 shake/PB
m3 9" sub
m4 7oz S. tip,1 can of green beans
m5 shake/PB
no sixth meal tonight

YBW

[Stumprrp]

solid back day

[Pup]

I didn't break nuffin!

...how did the bb rows feel on your hip flexor? I'm probably doing rack pulls next week, so you can do them with me and I'll make sure you got the technique.

[muscle chic]

On the lat pull down, it's in front and my knees are under the pad. If not I'd fly across the gym lol !!

[Coke]

Best get moving with the rack pulls, it's a great movement imo...serious rowing sets and back work in general.

[Detard]

nice bb rowing.

[YoBrickWall]

Stumprrp- thanks..hoping to get pullyps back in and rack pulls..im gonna get pup to show me how he does them

pup-LMAO..gotta blame someone.who gonna say anything to you about it?

Muscle Chic-lol..yup ill bet when that happens yo ll have 15 guys right behind ya pickin yo azz up.. hey telling the girls about yo lifts..they were wondering how tall you were? im guessing around 5'7"?

Coke- thanks.. what would be a good rep range so ill have an idea where to begin

detard- thanks for the prop.. gotta get a back like pup so im a rowing fool.

did shoulders today..workout partners were suppose to be,jerry,JJ,karen and peeper..pepper was the only one which was cool we were done in 45min with the workout not including situp/cardio...no use posting diet got up didnt have time to eat so it was a snickners and aredbull..then later im going to the bar..so today is a free for all.

YBW shoulder day
rear pulldown
130x10
160x10
190x6
170x10
the 190 were kinda blah so i dropped back

front press in smith machine
125x8
160x5
175x5
190x3

seated db
70x5
75x5
80x5
85x5

bb shru- smith machine
275x12x4
gonna back down to 250 next week..felt that little twing on the collar bone

upright row- smith machine
65x10x4
done narrow and wide on each set

lat raise/front raise

cardio
situps
30min treadmill

YBW

[bill]

YBW what are you weighing these days, still in contest shape?

[shortgirl]

Hey, it's been a long time!! Glad to see your still keeping up on your journal. I'm finally moved in and it feels soooo good being on my own again. Now just need to get my butt back in gear at the gym. (Although i think i'm still lifting as much as Jerry!! hehe) Keep up the good work and make sure your making the gang work their a**es off like you did me!

[YoBrickWall]

bill-last week i weighed 188..would like to stay between 190-200.. shape wise i could do one now and place i believe but not take a first..got about an 1 1/2" take off at the belly.. not much fat elsewhere..if i picked up my cardio for about eight weeks id be ready to kill again..cardshark told me to tell ya hi..

got hammered last nigh.. ..pepper dropped by for a couple of drinks too...tell how drunk i was dont ask me why but when i got home didnt feel like cooking so i ate ceral of all things..ate half the new box.u dont even know how much milk or if any was in the bowl..tell ya what though in the morning i had some good fiber go thru me...did arms today..kinda played with it and didnt like it..workout partners for the day was JJ,kidd,shortstuff and pepper

YBW arm day
preacher ez bar
65x10
85x6
95x6
85x12

standing ez bar ext
55x10
65x10
75x10
55x20

cable from floor- crisscroos the chest
40x10
50x10
60x10
70x10

pushdown-single pulley
100x12x4

seated zottman
40x8x4
both hands done at the same time

kickbacks
40x10
45x10
50x8
35x15

seated preacher-cable
75x10
85x8
95x4
60x12

rope pushdown
4 sets

cardio
situp
20min cardio

diet sucked

YBW

[YoBrickWall]

shortgirl- i must have been writing when yo posted..glad to see yo making it on yo own..you knew it would come to a end anyway..life is to short,be happy .. dammit i hear yo got washer and dryers.that cats azz...yo know how i workout,hard,no breaks and i dont wait for anyone..glad ya dropped by girl

YBW

[Coke]

I like to keep reps real low on the rack pulls to gain strength, no higher than triples imo...nice effort on arms.

[YoBrickWall]

Coke-thanks..ill givw it a shot when this groin muscle heals

today was chest day..workout partners were aMess,blondie,brit and maddog...had to cut it short due to the fact the gym was packed.

YBW chest day
135x12
175x10
225x9
255x2
275x1
185x20

incline bb
185x5
205x5
225x2

flat db
100x5x3

incline db
85x5x3

decline bb
145x20
150x20

flys-flat/incline
3 sets

cardio
30 min on treadmill

diet
m1 5oz burger,5 eggwhites,1/2 cup of oats
m2 shake/PB
m3 7oz burger,1 cup of green beans,6oz sweet potatoe
m4 7oz S. tip,1 can of green beans
m5 shake/PB/1/2 cup of oats
m6 protein bar

YBW

[Coke]

Good bench work bro.

[YoBrickWall]

Coke- thanks

decided to take yesterday off.did overhead ext sunday and i restretch that strain muscle,dammit...today did arms..went lightly and did three sets instead of the normfour,,brit was my partner..went smooth and fast,

YBW arm day
skull
65x15
75x12
85x10
70x20

bb curl
75x12
85x10
95x8

lying db ext- each hand
40x10
45x10
50x10

hammer cur
40x8x3

kickback
30x10x3

zottman
30x10x3

pushdown
80x12x3

cable to ear
70x12x3

pushdown with rope
3 sets

every set above was done strict and very slooow

cardio
30min treadmill

diet
m1 5oz burger,5 eggwhites,1/2 cup of oats
m2 shake/PB
m3 7oz cheeseburger whole grain bread,1 cup of green beans
m4 7oz S. tip/bq sauce,1 can of green beans
m5 shake/PB/1/2 cup of oats
m6 protein bar

YBW

[8.8]

damn 4 lifting partners in one day im lucky if i have one when im at the rec

[Coke]

Nice job with the solid and strict arm training YBW.

[YoBrickWall]

8.8- usually dont have a problem having a lifting partner..usually pick people that are willing to kickazz.. im sure ud fit in there too.

Coke-really dont have a choice since i cant go heavy right now..had to take a couple days off,kinda stretched it again

well i had planned to start my morning walk tomorrow but holy **** we got dumped with lots of snow and it gonna contubue till morning...did chest today..workout partners were.shortstuff,pepper,maddog and JJ..after doing so JJ,pepper and i did cardio.after working out shortstuff had a flat..of all the time to get a flat she gets it today

YBW chest workout
bench
135x12
225x10
255x3
275x2
190x20

incline bb
185x5
210x3
230x1

flat db
100x5x2
105x5

incline db
85x5
90x5
95x5

decline bb
150x20x2
155x20

flys
flat/incline
2 sets

cable from bloor
3 sets
usually do pec dec but is still broken

cardio
30min treadmill

diet
m1 5oz burger,5 eggwhites,1/2 cup of oats
m2 cheeseburger on whole grain bread
m3 7oz S tip/onions,can of green beans
m4
m5
m6

YBW

[Stumprrp]

nice benchin YBW

[Coke]

One day all this snow will be gone and you'll be teasing the town chicks shirtless with your walks and all - :D ...more seriously though bro, them are steady numbers with your chest training.

[YoBrickWall]

Stumprrp- thanks bud

Coke-thewr teasing me right now cause i wear a sweatshirt everyday...whats cool is alot of new people have no idea what i look like underneath.

holy **** yo would have thought the jolly green gaint shot his wad here in northern mi.. we got dumped with 8" of the shiat and more coming... did back today and did lightly..nothing like chest day only cause i was on my back..workout partner was brit and someone woman who joined in who i have no idea..she just ask if she could.

YBW back day
bb row
135x10
225x8x3

t bar
135x10
180x10x2

db row
115x10x3

seated reverse row
180x10
160x12
140x14

front pulldown
180x10
160x12
140x14

seated row
180x10
160x15
140x15

reverse narrow grip pulldown
120x12x3

front press/pewcdec still down
3 sets

light back day but gotta do so till i heal up some more

cardio
35min treadmill

diet- today was a protein day
m1 5oz burger,5 eggwhites/onions
m2 10 eggwhites/onuins,TBSP PB
m3 7oz cheeseburger,1 can of green beans
m4 7oz S tip,1 can of green beans
m5 shake
m6 5oz burger,5 eggwhites/cheese

YBW

[bill]

Women just working in with YBW! Maybe she'll keep you warm with all of the snow.
Get cardshark back on here if you can.
YBW they probably have some idea of what your looking like with the heavy db flyes!!!!

[Coke]

Super volume with the back man, ace cardio too.

[muscle chic]

yummy!! Still eating cheeseburgers!!

[YoBrickWall]

bill-LMAO,you are one crazy son of a biatch but i like that in ya..nah not interested in a woman in my life right now..like that freedom... ill buzz cardshark tonight and let him know. im sure he will do so...honestly alot of the new people have no idea..when they see a pic they freak.. tonight a new woman seen my pic and said OMG doesnt it hurt to have all those muscle bulging..i laughed so hard,guess you had to be there.

Coke- it was a ****ty back from the norm

muscle chic- im hooked..guess cause it is easy to cook..gotta get chicken back in the diet but havent figuired out where yet

usaukky workout at 5 but im told i gotta wait till after six thirty cause of the crowd coming in aqt that time..notta problem cause i get paud while doing so...workout partners might change some because of time change.. tonight partner was pepper..pushed threw it kinda fast cause i still had my cleaning to do.

YBW shoulder day
rear pulldown
140x10
160x8
180x5
150x10

front press in smith machine
125x8
175x3,4,4

seated db
70x5
80x5
90x5

bb shrug in S.M.
200x15x3

upright row in S.M.
65x10
wide/narrow grip-total 20reps

lat raise/front raise with plate
3 sets

cardio
40 min

diet
m1 5oz burger,5 eggwhites,1/2 cup of oats
m2 shake
m3 7oz cheeseburgeron whole grain bread,1 cup of green beans
m4 7oz S tip,1 cup of green beans
m5 shake
m6 5oz burger,5 eggwhites/cheese

YBW

[Stumprrp]

nice shoulder work YBW

[YoBrickWall]

Stumprrp- thanks for the prop as always big man

today was arm day..workout partners were shortstuff,pepper and maddog...this is working out pretty good so far starting out later..the gym cleared out after six.

not going very heavy again today..l

YBW arm day
bb curl
75x10
95x8x2
100x8

skull to chin
85x10x2
90x10

cable to ear
80x10
90x10
100x7

pushdown-single pulley
110x10x3

hammer curl
50x8x3

lying db ext- each hand
50x10x3

seated zottman
40x8x2
45x6
did 4 reps at same time then last four alternated..on the 45 only got 2 with the alternating.

kickazz
40x8x3

seated preacher cable curl
50x12
doing these really put a strain on my pulled stomach muscle last week so i made sure to do them lighter and more slow for the pump

reverse pushdown/rope pushdown
3 sets

cardio
none

diet
m1 5oz burger,5 eggwhites/cheese,1/2 cup of oats
m2 7 oz cheeseburger on whole grain bread
m3 7oz S tip,1 can of green beans
m4 shake
m5 5oz burger,5 eggwhites/cheese

got up late so there is only five meals..might have a shake before bed or TBSP of PB

YBW

[Stumprrp]

didnt go heavy but still a kickarse workout, hey man post up a large size pic of your avi, lookin solid!

[Coke]

You hung out a little bit with the smith machine on shoulder day, good stuff there overall & with the arm work.

[bill]

I got in some of your type of volume today.

[YoBrickWall]

Strumprrp- thanks.. im telling ya this is the worst strain ive ever had ..just gonna keep working around it.. someday ill post another pic for an update

Coke- dont care what anyone says i like that dam machine..really helps working around injuries and a great isolator

bill- yo the man.. i knew you could do it..soon yo ll be a freak like me but bigger

today was an all day whiteout here up north in mi..got dumped another 8" already and more coming till morning...everything in town was closed but the gas station,the gym and BurgerKing and yes after the gym was closed i went there..since town was down guess where everyone was..oh no they couldnt stay home and pound the ol lady they had to come to the gym and track wet snow everywhere.... i shovel the sidewalk out front seven times after that said **** it
did a wimpy leg workout but felt good.. workout partner was pepper and maddog..shortstuff where were u? also seen shortgirl tonight been awhile since she been in.

YBW girly leg day
S.M. hack squat
65x10
85x10
105x10
125x10

SLDL
105x10
155x10x3

step up on 18" box
45x10x3
10reps each leg.. dam after doing these felt like i ran a mile breathing real hard..

S.M. standing calve machine
155x15x4
nice and slooow

burn
leg curl/leg ext
4 sets

cardio
20 min treadmill

diet
m1 5oz burger,5 eggwhites/cheese
m2 shake
m3 7 oz cheeseburger,1 can of green beans
m4 7oz S tip,1 can of green beans
m5 shake
m6 burgerking grilled chicken
got two of them will eat the other later

YBW

[pepper]

Just think of all the extra arm work you're getting- you and the mop. I'll bring you in a big snowball tomorrow.

[stepto180]

what a girly leg day!!! no just kidding sometimes those day are t he ones that kick you in the ass the most!!

[shortgirl]

Yeah, it's been awhile....but you know how it is. When I read your post from the last one i left i thought you were talking about my ex-workout partner. You know the comment about knowing it wasn't going to last!! But you're right nothing does seem to last, so it's all about me now!!!! It felt so good getting my butt back in there. I'm on break this next week so time to get back on track! I'll probably see ya around...take care!! By the way, Yes, i'm loving the washer and dryer that i don't have to pay for...haha

[YoBrickWall]

pepper- i can think of better ways to work my arms then mopping..... bring in that snowball and yo gonna find it down yo pants and you will like it

Stepto180-LMAO,aint it.....just looking forward to squating and DL over 500lbs again,.. will not do the sled at our gym again..was doing over 1000 until i pulled that dam muscle.

shortgirl- nah i was talking about yo ex to be husband..i told you that it wouldnt be long before you left him..now yo ex-workout partner thats wasnt gonna workout ether cause he wasnt being truthful to you.. as partner there has to be a bond/trust of some sort...basically men are dogs..now im not leting you women off the hook ether..yo like a cobra, strike when were not ready or yo like a pitbull,yo bite and wont let go...just rember life a challenge we just need to take it and move on//yeah get yo butt back in there..dam you on the washer/dryer..i go meet all the old ladies every sunday at the laundry matt

wow what a mess our town is from the snow storm..gym was dead tonight which was cool..did chest tonight.. workout partners were pepper and shortstuff...the girls did a good job..was kinda concern of them spotting me but that went well..im still alive

YBW chest day
135x12
225x10
250x4
275x1
195x20

incline bb
190x5
210x5
230x2
had anoyher but wasnt sure if my spotting would be able to help if i failed

declline bb
185x5
225x5
165x20
dont know why i even do these

flat db
100x5
105x5,4
had one more rep on last set but felt a slight pull on that muscle

incline db
85x5
90x5
95x5

burn
flat fly/incline fly
3 sets

burn
cable from floor/pecdec
3 sets

cardio
20min treadmill

diet
m1 7 oz burger,6 eggwhites
m2 7.5oz S Tip/1/2 cup of oats
m3 12 eggwhites.PB
m4 1/2 large pizza
m5 other half
m6 going to the bar

YBW

[Coke]

Like those step ups on the box, I may try them soon myself...good numbers on the bench.

[YoBrickWall]

Coke- the step up is on a 18" box and it is kickin my azz..im totally out of breath..feels like i had my head held under in a bucket of water and gasping for air when done

wen to the gym after hrs and worked out...today partners were shortstuff,pepper and JJ...we did back today

YBW back day
bb row
135x12
225x8
245x6
255x4

t bar row- bar stuck in corner
150x10
180x8
205x6

kinda feeling a straun so im backing up on the weights from here down

db row
115x8
105x10
95x12

seated reverse row
200x10
180x12
160x14

front pulldown
200x5x2
180x10

seated row
150x12
170x12
190x12

revese grip pulldown
150x12x3

burn
front press/rearpecdec
3 sets

cardio
30in on treadmill

m1
10 eggwhites/onions
m2
shake/ 1/2 cup of oats
m3 same as 2
m4 7oz burger on whole grain bread
gotta go shopping, out of food

YBW

[BigCorey75]

workouts looking very solid brick, keep it up man and if that snow ever stops falling im sure youll get a chance to take ur shirt off and walk down the streets and the women and gays wont be able to lay there hands off of you,


youll hurt your arm fanning away the women


hell youll be beating guys off with both hands


lol

[Coke]

Awesome rowing sets and back work in general big dude.

[YoBrickWall]

Bigcorey- whats up big man? ummmh the women are ok,the gays are out...i think one hand will be enough to swat them off.

Coke- thanks bud for the support as always

today is shoulder day..workout partners were pepper,shortstuff,JJ and maddog..this time we did the lat. raise after the db presses,nice pump..next week on the traps will do bb shrugs,upright rows then db shrugs to see how the pump goes..if not what im looking for then the following week might do traps frist..im telling this weather here is ****ed up.this weekend suppose to be high 40s..michigan for ya

YBW shoulder day
cable rear pulldown
140x12
170x8
180x6
150x10
knees not under pad.. wanted to go to 190 but dont think my azz would be on the seat at all

front press in S.M.
135x8
175x5
185x3
195x3
happy

seated db
80x5
90x5
100x4
75x12
awesome

burn
lat raises/front raises
3 sets

upright in S.M.
65x10
75x10
85x10
each set done 10reps wide/narrow grip

bb shrug
200x15x2
225x15

cardio
30min treadmill

diet
m1 5oz burger,5 eggwhites/cheese
m2 5oz burger,5 eggwhites,1/2 cup of oats
m3 7oz cheeseburger on whotle grain bread,1 cup of green beans
m4 shake/PB/1/2 cup of oats
2 more meals later

YBW