Fight club pt2 [Forum Archive]

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Fight club pt2

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Posted by: Brutus_G

Workout number two

Squats BW
30 reps

Pushups
15 reps

Turkish get ups
30 secs

! min break then repeat 4 times. Dam that was hard ,but fast lol. Im gonna do Hiit for 2 days then come back to the circuits.

Posted by: Brutus_G

Goals-for myself
*get to 8% bf
*never give up
*stay happy and positive
*get laid
*improve olympic lifts technique
*get stronger
*gain muscle
*bench more than D

Todays workout- Chest day

Bench press WG
175X5 pr up 1 rep
175X4
155X7

Incline DB bench press
52X11 pr up 2 pounds and 2 reps
52X10 pr
52X9
52X8

WG dips
10X5
10X5
10X3 + negatives

forearm curls
105X21 pr
105X21
105X21 nice pump

Ok well today was chest day and i always shine on chest day. I actually felt like i could've gotten 175X6 just didn't have a spot so i was like fuck that lol. Great workout todays amazing chest pump!

Posted by: Brutus_G

Hiit cycle

8 sets all out sprint with a 30 sec rest also i did 31 rep crunchs for 5 sets in between god that was hard.

Posted by: goob

Good Benching B! Thats way better than my WG bench. Forarm curls excellent too.

Posted by: Brutus_G

Quote:

Originally Posted by goob

Good Benching B! Thats way better than my WG bench. Forarm curls excellent too.

Thxks G i actually am strongest on wide grip when i bench its all chest lol. Chest is sore like a mother today!

Posted by: Brutus_G

Goals-for myself
*never give up
*get to 8% bf
*stay happy and positive
*never give up
*get laid
*improve olympic lifts technique
*bench more than D
*get stronger

legs and arms-yesterday

Snatch grip deads
205X6
205X6
205X6
205X6
205X6
Back and hams crazy sore today!

Wide grip BB curls
75X8 pr up 1 rep
75X6 pr up 1 rep
75X6

Negative BB curls
85X7
85X7
85X7
gonna go heavier next time little soreness today.

Good workout my back hurts and my hammies hurt so i know i hit em good.

Todays workout-

Hiit cycle 8 sets all out followed my running leg raises 30 secs then a 30 sec break dam that shits hard.

Posted by: Brutus_G

OH yeah i also practiced my clean technique since my backs finally getting better.

hang clean
95X5
95X5
95X5
95X5
95X5

Light went up beautifully tech was good. I still need to work on getting under the bar and spreading my legs more.

Posted by: goob

Nice deading Brutus. Can't believe you followed that up with HIIT. Madness.......just madness.....GJ.

Posted by: Brutus_G

Quote:

Originally Posted by goob

Nice deading Brutus. Can't believe you followed that up with HIIT. Madness.......just madness.....GJ.

Ha no way its two separate days. Ill tell you what ill take deads any day over cycle sprints man they make you wanna puke! Spine was good to which im very happy about!

Posted by: DOMS

Quote:

Originally Posted by Brutus_G

Light went up beautifully tech was good. I still need to work on getting under the bar and spreading my legs more.

You're expecting a visit from tallcall?

Great job, Brutus!

Posted by: bigss75

Love the goals! Staying happy and getting laid should be on the top of everyone's list.

Posted by: Brutus_G

Quote:

Originally Posted by DOMS

You're expecting a visit from tallcall?

Great job, Brutus!

i was typing that and it never occurred to me oh shit that sounds gay lol.

Posted by: Brutus_G

Quote:

Originally Posted by bigss75

Love the goals! Staying happy and getting laid should be on the top of everyone's list.

Yeah i agree ppl just don't care about little things like staying happy and i guess guys consider getting laid implied lol.

Posted by: katt

Quote:

Originally Posted by Brutus_G

i was typing that and it never occurred to me oh shit that sounds gay lol.

Wow B, we're learning more about you ever day!

Posted by: Brutus_G

Quote:

Originally Posted by katt

Wow B, we're learning more about you ever day!

Hey give me a break lol i havent eaten a carb in 4 days.

Posted by: Brutus_G

Ran 3 miles walked 1 reducing cals today by 225.

Posted by: Brutus_G

Goals-for myself
*get to 8% bf
*never give up
*stay happy and positive
*get laid
*get stronger
*bench more than D
*improve olympic lifts technique

todays wokrout- shoulders/traps

Hang cleans
165X5
165X5
165X5
5 More pounds and ill be back where i was before! fuck yeahhh!!!!

Push press
145X2
135X5
135X5
135X5 pr
put these to work on my explosiveness and to hit my shoulders. Also one of my goals is to improve on the o lifts and this is a variation of the jerk.

DB upright rows
52X6 pr
52X6
52X6
Pumped up

Front raises
25X8
25X8
25X8pr

Leg raises legs held out straight
X9
X8
X8

Trying to keep my reps 3-8 range in 3-2 weeks ill switch to 10-15 rep range. This workout kicked ass! I feel amazing like i could hit up another workout which i would if i wasn't cutting. Carbed up today so my mood is semi euphoric!

Here's my plan- Carb up every 5 days. Workout with heavy weights 4 days a week. Do Hiit,circuit work ,and steady state stuff 4 times a week. No cardio on carb up days i feel its a waste. Heres my lay out plan

Mon-off from lifting
tues-off from lifting steady state 35-45 mins
wed-shoulders
thrus-back (lats,lower traps, posterior delts) steady state must do 35-45mins
fri-off from lifting
sat-chest hiit cycle or sprint
sun-legs and arms circuit work

pics will be up next sunday along with measurements.

Posted by: Brutus_G

here what my diets gonna be like starting tomorrow. havin trouble losing weight in fact i gained weight.... lol but i have been taking betaine HCL which allows you to absorb more protein so you can typically gain weight as muscle real fast. I weigh 177 right now.

2076 cals
261G protein
28G fish oil
60G fat
60G carbs

Posted by: Brutus_G

Goals-for myself
*get to 8%bf
*never ever give up
*stay happy and positive
*get laid
*get stronger and improve olympic lifts
*bench more than D
*get to 170

Yesterdays workout(thrus)- Back day

WideGrip chinups fat bar
X7 pr up 1 rep
X5
X4+1 neg

DB rows chest supported to prevent cheating
52X8
52X8
52X9
53X8

Stomach vaccums
55 secs 4 sets pr up 5 secs on each

wide grip pullups
X3
X3 pr up 1 rep
X2 +11 negatives pr

This was a good one here and its kinda cool that my serratus is sore also posterior delts are sore. Set good Prs.

Circuit work about 1.5 hours later

Burpees
12

pushups
15

jumprope
25secs

V crunches
X30

rest 1 min then repeat 3 times. Easy shit i gotta up it next time.

Posted by: fufu

good job on the chinnies bud.

Posted by: Brutus_G

Quote:

Originally Posted by fufu

good job on the chinnies bud.

Im catching ya lol. Thxks man

Posted by: Malley

I would like to see a journal over there as well. Its much easier for me to keep up. Your doing pretty awesome B!

Posted by: goob

Good ideas in that workout B. Following up the weights stuff with some burpees, V crunches, push ups etc is a great idea.

As in the chinese phone book, a load of chins. GJ.

Posted by: Brutus_G

Quote:

Originally Posted by Double D

I would like to see a journal over there as well. Its much easier for me to keep up. Your doing pretty awesome B!

Ok ill start one and thxks D.

Posted by: Brutus_G

Quote:

Originally Posted by goob

Good ideas in that workout B. Following up the weights stuff with some burpees, V crunches, push ups etc is a great idea.

As in the chinese phone book, a load of chins. GJ.

I try

lol gonna have to man up and do some get ups god i hate those!

Posted by: katt

I've never heard of burpee's before.. what are they?

Posted by: Brutus_G

Quote:

Originally Posted by katt

I've never heard of burpee's before.. what are they?

burpees - Yahoo! Video

He's kinda doing em slow but ill let it go

. they really work your stomach to.

Posted by: Brutus_G

Goals-for myself
*get to 8% bf
*never give up
*stay happy and positive
*get stronger
*improve olympic lifts technique
*get laid
*bench more than D
*expand rib cage and shrink waist

todays workout- chest

Bench Wide grip
185X3 pr
185X2
185X2
185X2

Incline DB bench
62X8 pr
62X7
62X6
62X6

forearm curls elb ows on knees
65X21
65X21
65X21
65X21 pr crazy ass pump@!

Dips Wide grip
10X7 pr fuck yeah up 2 reps!
10X5
10X3 +4 negatives Pr damn!

Well another good chest workout

Circuit work done about 2 hours later

Turkish get ups
30secs

Burpees
X15 reps

Jumprope
X25 secs

Squats
BWX21

repeat 2 times wow that was hard those get ups really own you. Weighing 174.2 today pics will be up tomorrow along with stats and measurements.

Posted by: fufu

strong workout, still making good progress I see.

Posted by: Brutus_G

Quote:

Originally Posted by fufu

strong workout, still making good progress I see.

Yeah chest and lats are my special cant suck body parts lol. I really think the BCAAs help on a cut.

Posted by: JerseyDevil

Quote:

Originally Posted by Brutus_G

Goals-for myself
*get to 8%bf
*never ever give up
*stay happy and positive
*get laid
*get stronger and improve olympic lifts
*bench more than D
*get to 170

These are great goals Brutus. I have only accomplished two..... getting laid and hitting 170.

Posted by: Brutus_G

Quote:

Originally Posted by JerseyDevil

These are great goals Brutus. I have only accomplished two..... getting laid and hitting 170.

LOL

you crazy

Posted by: Brutus_G

BF% is 11 today so its down .75% is 2 weeks. Weight is 174.4 today. i took some pics but they are way to dark since today is rainy so ill take some more and post em up tomorrow.

Posted by: Brutus_G

goals-for myself
*get to 8% bf
*get stronger
*improve olympic lifts technique
*never give up
*get laid
*get to 170
*stay happy and positive
*bench more than D
*shrink waist and expand rib cage

Todays workout- legs and arms

Snatch pulls
145X5
145X5
145X6 pr
145X5
I guessed at a weight here and feel confident i could hang snatch 145 for a rep or 2. tech was nice

snatch grip deadlifts
210X6
210X6
210X6
210X6
210X6 pr up 5 pounds

Close grip BB curls
75X6 pr wow
75X5
75X5
nice pump

BB negative curls
95X7 pr up 10 pounds i think
95X7
95X7
I better be dam sore tomorrow.

Very good workout good Prs and i felt powerful and very smooth on the deads and the snatch pulls.

2 hours later

Cycle hiit sprints all out for 20secs then a 40 sec break
9 sets very hard lol. Very hungry right now.

Posted by: Brutus_G

Ok today is carb day and im loving it! BF is 11% weight is 174.2 and pics are up.

Posted by: katt

Looking good Brutus!! Keep up the great work - it's paying off

Posted by: Brutus_G

Quote:

Originally Posted by katt

Looking good Brutus!! Keep up the great work - it's paying off

Thxks Katt! Its nice to actually not have older men complementing me lol

Posted by: goob

Quote:

Originally Posted by Brutus_G

Thxks Katt! Its nice to actually not have older men complementing me lol

That's what kefe gets all the time......but for er...different reasons....

True words though......fight club ain't that far away.

Posted by: Brutus_G

Quote:

Originally Posted by goob

That's what kefe gets all the time......but for er...different reasons....

True words though......fight club ain't that far away.

I read that Brad Pitt was 5% in that movie dammit lol. Ah well ill be at 8% soon and thxks bro.

Posted by: JerseyDevil

Quote:

Originally Posted by Brutus_G

Thxks Katt! Its nice to actually not have older men complementing me lol

D'oh! Glad I saw this, I was going to complement you B

Posted by: Brutus_G

Quote:

Originally Posted by JerseyDevil

D'oh! Glad I saw this, I was going to complement you B

Ahhh you are ok JD so is D lol what am i saying compliments are always good even if they come from a bunch of guys across the internet

Posted by: Brutus_G

Goals-for myself
*get to 8% bf
*never give up
*stay happy and positive
*improve olympic lifts technique
*get laid
*get stronger
*get to 170
*bench more than brother D
*expand rib cage and shrink waist

todays workout-shoulders/traps-

Hang clean
170X6! pr up 5 pounds and 1 rep
170X5
170X5 easy
fuck i felt like i could clean 180X5

Push press
145X3 pr up 1 rep
145X3
145X3
145X3

DB upright rows
50X9 pr
50X8
50X8

Leg raises
X10 pr
X9
X8
X7

Cuban press
45X6pr
45X5

Wow this was a great one! Man i couldnt be stopped today the cleans were just freakin perfect and everything else was very well done to.

2 hours later cirucit work
running mans
X20 secs

Jumprope
X30secs

WG pushups
X15

turkish getups
X30secs

rest 1 minute repeat twice kinda hard

Posted by: katt

Hey Brutus... what's a cuban press?

Posted by: Brutus_G

I did those with a BB I like em since they seem to work the rotator cuff.
Bodybuilding.com - Exercise Guides Database.

Posted by: goob

Holy shit B. That's one hell of a day. Everything included. Must have been flying to take that!

Posted by: Brutus_G

Quote:

Originally Posted by goob

Holy shit B. That's one hell of a day. Everything included. Must have been flying to take that!

tell me about it i felt unstoppable crazy energy for a low cal diet to!

Posted by: Malley

I see where you say to get waist smaller there in your goals. Personally I have started doing planks and dropping any crunching and I have noticed a smaller midsection. Maybe just me, but I figure cannot hurt.

By the way push presses are damn good!

Posted by: Brutus_G

Quote:

Originally Posted by Double D

I see where you say to get waist smaller there in your goals. Personally I have started doing planks and dropping any crunching and I have noticed a smaller midsection. Maybe just me, but I figure cannot hurt.

By the way push presses are damn good!

Im actually just wearing a belt during lifting and i wear it for 1 hour every day seems to be working. Also i do leg raises.

Posted by: Brutus_G

Goals-for myself
*get to 8%bf
*neve rgive up
*stay happy and positive
*get stronger
*improve olympic lifts technique
*get laid
*bench more than D

thrusdays workout- back

WG chinups fat bar
X7
X6 pr up 1 rep
X4
X5 pr up 1 set

DB rows pronated grip chest supported
50X7 pr
50X7
50X6
50X8

Wide as possible grip pullups negatives
X8 pr
X8
X8 freakin hard

Stomach vaccums
55secs for 4 sets

Ran 4 miles as fast as possible i didnt time it but i know thats the fastest ive ever run it. Sore today weights 172.2 i think im gonna have to get to 165 to realistically reach 8% bf. Dammit lol.

Posted by: goob

ohhh... Awesome pull ups an chins.

You should time yourself on your run. Then you can have a baseline to compare other runs to, to see how good your conditioning is getting.

Posted by: Brutus_G

Thxks brother G

i bet anything i shaved off 3 minutes+ thats how damn fast i was going.

Posted by: JerseyDevil

Hey B. Did you check out the Anabolic Diet? From what you said, I think it is perfect for you.

Posted by: Brutus_G

Quote:

Originally Posted by JerseyDevil

Hey B. Did you check out the Anabolic Diet? From what you said, I think it is perfect for you.

Yeah Brother JD i love the look of it! Ive always been a low carb kinda guy feel and look better on low carbs. Im kinda doing something like it right on my cut i go 4 days low and have 1 carb meal on the 5th one. I guess when i bulk up ill need to do 2 days of carb meals since ill be more sensitive to carbs and will be able to gain muscle faster.

Posted by: Brutus_G

Goals-for myself
*get to 8%
*get stronger
*never give up
*stay happy and positive
*get laid
*improve olympic lifts technique
*bench more than Brother D
*shrink waist and expand rib cage

todays workout-Chest-

Bench Wide grip
190X3 pr up 5 pounds! fuck yeah im like 172 and i bet i can bench 210-220!
190X2
190X2
190X2

Incline Bench Wide grip
135X8 pr
135X7
135X6

Forearm curls elbows on knees
65X25 pr
65X31 pr
65X25 pr

Dips wide grip
15X5 +1 neg
15X4 +2 negs
15X4 +2 negs

I'm lowering my total volume since I'm starting to feel my lower cals ill post up some pics next Sunday. I'm just starting to noticed i tweaked my triceps gonna avoid push presses on shoulder day. Pants are getting loose lol.

Hiit cycle sprints
9 sets all out with a 45sec break really hard

Posted by: Brutus_G

Did some hang clean tech work
95X5
95X5
95X5
95X5

still need to work on getting under faster and i just dont seem to spread legs enough yes i know it sounds gay

Posted by: Brutus_G

Goals-for myself
*get to 8%bf
*never ever give up
*stay happy and positive
*get laid
*improve olympic lifts technique
*get stronger
*bench more than D
*shrink waist and expand rib cage

todays workout- legs and arms-

Hang snatch
115X4 pr i think
115X4
115X4
115X4
Shittty technique gonna start drilling it.

1 leg hack squats negatives
15X11 pr up 5 pounds
15X11
15X11

BB close grip curls
75X7 pr up 1 rep
75X6
75X6

3 hours later ran 3 miles and walked one.

Okay guys I'm gonna up my cardio to help me lean out ill do steady state 3 times a week Hiit once a week and circuit once a week. I'm happy to say my libido is still good and the workout intensity is still there. I wont lower my cals much more ill just do more cardio weight is 172.6 today.

mon-steady state run legs and arms
tues-steady state run off
weds-cirucit shoulders/traps
thrus-off back
fri-steady state off
sat-hiit off
sun-off chest

Posted by: Musclebeach

Who gives a fuck about you workout... Im just here to see your avatar.

Posted by: Brutus_G

Quote:

Originally Posted by Musclebeach

Who gives a fuck about you workout... Im just here to see your avatar.

i feel so used!

Posted by: DOMS

Solid workout, Brutus!

What's your current bf%?

Posted by: Brutus_G

Quote:

Originally Posted by DOMS

Solid workout, Brutus!

What's your current bf%?

last time i measured it was 11 ill measure again this sunday and post up some new pics. Scale weight is 171.2 lifts are up in weight so i dont think ive lost any muscle and thxks DOMS

Posted by: goob

Good one legged squatting B.

What is your plan once you reach your desired BF %?

Posted by: Brutus_G

Quote:

Originally Posted by goob

Good one legged squatting B.

What is your plan once you reach your desired BF %?

Bulk till i get to 10% bf then cut back to 8% then repeat till im maybe 180.

Did a 3.5 mile run today and walked about a .5 mile.

Posted by: goob

Quote:

Originally Posted by Brutus_G

Bulk till i get to 10% bf then cut back to 8% then repeat till im maybe 180.

Did a 3.5 mile run today and walked about a .5 mile.

Good work. What sort of time do you think it took?

Posted by: Brutus_G

Quote:

Originally Posted by goob

Good work. What sort of time do you think it took?

40mins maybe I'm sry man i keep going ok i gotta time myself then when I'm done I'm so hot and sweaty i just drive home lol.

Posted by: JerseyDevil

Hey B

.

Workouts looking good man.

Posted by: Brutus_G

Hey JD! Thxks I'm surprised my strength is still going.

Posted by: yellowmoomba

Quote:

Originally Posted by Musclebeach

Who gives a fuck about you workout... Im just here to see your avatar.

Agree

He has good avatars....

Posted by: Brutus_G

Quote:

Originally Posted by yellowmoomba

Agree

He has good avatars....

You bastards only want me for my pics

Posted by: Brutus_G

Goals-for myself
*get to 8% bf gonna have to run more

*get stronger
*never give up
*stay happy and positive
*bench more than D
*get laid
*improve olympic lifts technique
*expand rib cage and shrink waist

todays workout- shoulders/traps-

Hang clean
175X5 pr up 5 pounds
175X5
175X5
wow i bet 180X5 couldve been mine.

Upright BB rows
115X12 pr up 5 pound smaybe not sure
115X11
115X9

Laterals
15X9
15X10
15X11 pr

front raises
15X9 pr
15X9
15X9

Its funny i didn't get any sleep last night i woke up feeling like shit, 2 hours later i knew i was in ketosis, I'm sore as hell, form was shitty on the hang cleans, and i had a amazing workout go figure

. I'm thxkful for it to! As you can see im lowering the volume slightly and im upping the reps to prevent overtraining.

Posted by: Brutus_G

Carbing up today crazy sore may lift or may not.

Posted by: Musclebeach

Nice lateral/front raises!

I like your goals, get laid, haha! Just get with the chick in your avatar. DUH!

Posted by: Brutus_G

Quote:

Originally Posted by Musclebeach

Nice lateral/front raises!

I like your goals, get laid, haha! Just get with the chick in your avatar. DUH!

Thxk you MB but i think you got me alittle on those exercises lol like 40 pounds. Trapz are so sore it hurts to turn my head. Of course it never occurred to me to get with her im gonna call her up nowlol

Posted by: Musclebeach

Yes, I do, but I use my shoulders EVERY day.

I mean that was my very first thought when I saw your avatar... BRUTUS FUCK HER! I mean....

Posted by: Brutus_G

Goals-for myself
*get to 8%
*get stronger
*never give up
*stay happy and positive
*give my workouts a 100% effort
*bench more than D
*get laid
*improve olympic lifts technique

todays workout-back

Pullups fat bar wide grip
X5
X4
chinups fat bar
X5
X3
kinda piss poor for me

Pullovers
45X10
45X11
45X11

Inverted pronated grip rows
X10
X11
X11

Stomach vaccums
X60secs
X60secs

OK workout but not very good

1.5 hours later 3 mile run and walked 1 crazy ass intensity i felt like i was gonna have a heart attack part way then i just slowed down and it was all good. I took some aspirin so maybe that made the big difference.

Posted by: DOMS

Quote:

Originally Posted by Brutus_G

Stomach vaccums
X60secs
X60secs

I think it's pretty damn cool that you do these.

Posted by: Brutus_G

Quote:

Originally Posted by DOMS

I think it's pretty damn cool that you do these.

I think they help some what with makeing my waist smaller you may want to try em sometime frank zane did em lol.

Posted by: DOMS

Quote:

Originally Posted by Brutus_G

I think they help some what with makeing my waist smaller you may want to try em sometime frank zane did em lol.

Now that you've brought them to my attention, I do want to them. I'll include them when I start working out again.

Posted by: Malley

I like the pullups on the fat bar. And I like the fact you still got me up there for a goal! Makes me feel like I still am around.....

Posted by: Brutus_G

Quote:

Originally Posted by Double D

I like the pullups on the fat bar. And I like the fact you still got me up there for a goal! Makes me feel like I still am around.....

Ah you are

you just better be improving that bench before i catch you

Posted by: Brutus_G

Goals-for myself
*get to 8% bf
*improve olympic lifts technique
*never give up
*maintain strength
*get laid
*stay happy and positive
*bench more than D
*expand rib cage and shrink waist

todays workout-chest-

bench wide grip
165X8 previous best
165X6
165X4

wide grip incline bench
135X7
135X7
135X5

db incline flys
32X11+2 negs
32X11+2 negs
32X11+2 negs

fore arm curls
70X25 pr
70X27
70X25 thxk god i got a pr finally!

Well Ive been cutting so i didn't gain much in the way of strength ill have some pics up tomorrow. Kinda sucks to feel so weak when i lift.

ran 3 miles and walked 1 was pretty intense.

Posted by: goob

I'm going to cut the carbs down to almost nothing for a while (incorporating re-feeds) to see what happens.

Any tips/ pointers/ things to watch out for? How does it affect energy levels and mood???

Posted by: Brutus_G

Quote:

Originally Posted by goob

I'm going to cut the carbs down to almost nothing for a while (incorporating re-feeds) to see what happens.

Any tips/ pointers/ things to watch out for? How does it affect energy levels and mood???

I would slowly cut out carbs and only cut more when fat loss stops. Also id do a high med and low carb day. Most ppl will feel like shit on a low carb day so try not to lift or do sprints on that day just something like steady state cardio. I'm also of the opinion after doing 2 real cuts that its best to eat more and burn off more than go low cal it that never worked well for me so maybe aim to lose about 1 pound a week. On the refeed days some ppl can eat like shit and make great progress other guys gotta keep it real clean and just only have one carb meal find what works best for you. You may want to consider buying some BCAAs with glutamine and take 20g a day on the low carb days to prevent muscle wasting. I know that is very confusing to read and some of it is conflicting so ask if i made something really hard to understand or confusing lol. I'm on a low carb day so i kinda got some brain fog.

Oh yeah you may become pissy on low carb days or you may feel even more alert and energetic. BCAAs will help you fight through the mind fog and pissyness.

Posted by: goob

Quote:

Originally Posted by Brutus_G

Good advice- and not hard to understand! I think I'll go along those lines, I'm not going to count cals, but I do have a fairly accurate idea of what I need to have to be in the sub 500 (below maintanence )zone.

I figured that the low carb days would not be good to brain function or mood, and I think I'll stick to medium intensity steady state on said days.

I think I'll not go over the top on refeed days. Thanks Brutus.

Posted by: JerseyDevil

I admire your work ethic B. You are working out hard, and more importantly, walking the walk. I need to be as dedicated as you!

Posted by: Brutus_G

Quote:

Originally Posted by goob

Your wise to pick to do it that way good luck G.

Posted by: Brutus_G

Quote:

Originally Posted by JerseyDevil

I admire your work ethic B. You are working out hard, and more importantly, walking the walk. I need to be as dedicated as you!

That means alot to me JD thxks man.

Posted by: Brutus_G

ok I'm 172 today and at 11.5% bf which is actually 1/2% higher than 2 weeks ago ,but my waist is 1/2 inch smaller so i think I'm still losing fat. Ill post up some more pics in a little bit also my pants seem to be looser. Carb day today! Measurements are all the same at 174 except my chest is 1/2 an inch smaller and shoulders lost about 1/4 inch.

Posted by: goob

Sounds good B. Progress fo' sure.

Did you feel any more bloated on first couple of days of low carb?

Posted by: Brutus_G

Quote:

Originally Posted by goob

Sounds good B. Progress fo' sure.

Did you feel any more bloated on first couple of days of low carb?

You know man ive been low carbing it for almost a

year so lol i dont remember. Maybe your body just is in shock and needs to adjust some?

Posted by: goob

Quote:

Originally Posted by Brutus_G

You know man ive been low carbing it for almost a

year so lol i dont remember. Maybe your body just is in shock and needs to adjust some?

A year?

I guess i'll see in a week. Athletic performance is down anyway.

Posted by: Brutus_G

Goals-for myself
*get to 8%bf
*get stronger
*never ever give up
*stay happy and positive
*get laid
*improve olympic lifts
*bench more than brother D
*shrink waist and expand rib cage

todays workout-shoudlers/traps-

OHP DB press
45X7
45X8
45X4

upright rows
115X12
115X10
115X11

Shrugs on calf machine
170X12 pr
170X12
170X12

laterals
20X8
20X9 pr
20X6+3 negatives

Ok not to many PRs but this workout was crazy intense! I was at my college gym today and met this jacked guy and were gonna start lifting it was so cool to have a lifting partner the level of intensity is definitely moved up a level.

Ran 3.5 miles and walked a 1/2 mile.

Posted by: Brutus_G

Quote:

Originally Posted by goob

A year?

I guess i'll see in a week. Athletic performance is down anyway.

I actually like the way i preform on low carbs ,but you know its all body type. Maybe you should try and carb up every 2nd/3rd day or just increase your carbs in general since you may require more to function then i do.

Posted by: katt

Your body must respond well on the low carb diet.. I don't see how you can get a crazy ass intense workout like that though!! I'm drained until my carb up day.

Posted by: Brutus_G

Quote:

Originally Posted by katt

Your body must respond well on the low carb diet.. I don't see how you can get a crazy ass intense workout like that though!! I'm drained until my carb up day.

Ive always been a little chubby(borderline fat) so i suspect its just what im made for. I was happy with that workout get this i did all that in 20 mins lol!

Posted by: Brutus_G

Goals-for myself
*get to 8%
*never ever give up
*stay happy and positive
*get stronger
*bench more than D
*get laid
*improve olympic lifts technique
*shrink waist and expand rib cage

todays workout-back-

Chinups neutral grip
X8 pr
X6
X4

T bar rows
70X6 kinda cheated
30X12
30X10
30X11
not a pr but it was all out

Seated rows
170X8 pr
170X6
170X6

Pullovers
50X11pr
50X10
50X8

Rear delt machine
50X14
50X12

Done in 20 mins! Crazy how much you can get done when you go all out focus was dead on and im getting slightly stronger! Think ill be doing a crazy hard leg session tomorrow.

Posted by: JerseyDevil

Keep it up B!

I have always had a tendency towards higher bodyfat, and I too respond very well to low to moderate carb intake.

Posted by: Brutus_G

Quote:

Originally Posted by JerseyDevil

Keep it up B!

I have always had a tendency towards higher bodyfat, and I too respond very well to low to moderate carb intake.

I will! You know there is no reason why we cant be just as lean and stay that way we just need to low carb it and do our cardio.

Posted by: katt

I always like seeing your workouts B.. they're awesome!

Whadda mean you "kinda cheated"....????

Posted by: Brutus_G

Quote:

Originally Posted by katt

I always like seeing your workouts B.. they're awesome!

Whadda mean you "kinda cheated"....????

Thank you that motivates me even more! I kinda didnt pull it all the way to my chest lol.

Posted by: Brutus_G

Goals-for myself
*get to 8% bf
*never ever give up
*stay happy and positive
*get laid
*improve olympic lifts technique
*bench more than Brother D!
*get stronger
*expand rib cage and shrink waist

todays workout-legs and arms-

Squats thats right im actually doing a BB back squat WTF
185X8 piss weak for me
185X7
185X8
185X6
In my defence i did these close stance hack squat style on a smith machine

leg press hack squat style
225X14
225X12
225x11
1 leg negatives of these
X3 for each leg

calf raises
70X12
70X11
70X9
light weight but i felt that burn!

DB hammer curls
35X10 pr
35X8
35X6

20 mins again damn I'm good!

Intensity was good. Met like 3 others guys all into bodybuilding and lifting we actually got like a group of lifters were gonna start lifting on Thurs and Tues of course ill be lifting every day lol.

Ran 3.5 miles and walked .5 much harder without the aspirin but i don't wanna mess with my liver since i intend on juicing sometime in the future.

Posted by: katt

All that in 20 minutes?? You musta been flying through those!

Posted by: Musclebeach

Legs and curls?

Yet another nice avatar!!!

Posted by: Brutus_G

Quote:

Originally Posted by katt

All that in 20 minutes?? You musta been flying through those!

Hell yeah! Man I'm freakin sore feels like i got a beat down from a bunch of samurai's with kendo sticks.

Posted by: Brutus_G

Quote:

Originally Posted by Musclebeach

Legs and curls?

Yet another nice avatar!!!

Yeah MB you gotta do the curls for the gurls! I put up the avatars for the children

Posted by: Pylon

Heya Brut! How many avi's did I miss while away?

Posted by: Brutus_G

Quote:

Originally Posted by Pylon

Heya Brut! How many avi's did I miss while away?

No clue maybe 3? lol hope your doing good man.

Posted by: Pylon

3? Gah!

I should use that as motivation to keep me going. If I slack off, I'll miss out on Brut's honeys...

Posted by: Brutus_G

Quote:

Originally Posted by Pylon

3? Gah!

I should use that as motivation to keep me going. If I slack off, I'll miss out on Brut's honeys...

More motivation for you i think these are the ones you missed not sure.

Posted by: katt

I like the back shot one the best - that's a really sexy pose.

Posted by: Brutus_G

Posted by: Brutus_G

yesterday i ran my 3.5 miles and walked .5 also cut grass for 40 mins up and downhill. My best friend came back from boot camp today he looks skinny as shit! LOL its crazy to see how different he is we hung out for like 7 hours.

Posted by: Brutus_G

Goals-for myself
*get to 8% bf
*never ever give up
*stay happy and positive
*improve olympic lifts technique
*get stronger
*get laid
*bench more than brother D
*shrink waist and expand rib cage

todays workout-chest-

Bench WG
155X12 pr
155X9
155X6
all out

WG incline
135X8 pr up 1 rep
135X6
135X4+1

Incline DB flys
32,5X12+2 left
32.5X12+2 left
32.5X11+2 left
really hard

DB curls
32.5X6 pr
32.5X6
32.5X5

WOW the pump i got this workout was fucking amazing. I did this in like 30 mins. I kid you not i was balls to the wall making weird sounds and grunts lol i couldn't help it .

Ran 4 miles pretty good pace my friend and me both knocked it out pretty fast(hes a marine). I took ECA before this so i was so focused and wired im stopping myself from going to run again since i want to slowly work up to 2 a day runs.

Posted by: Musclebeach

So which of those women you posted is your woman? In that back shot is she flossing her ass??

Nice WO. Get big, get strong, fuck all day long.

EDIT - wow I am an idiot and cant type.

Posted by: fufu

gj on the bench, are you still doing olympic lifts?

Posted by: Brutus_G

Quote:

Originally Posted by Musclebeach

So which of those women you posted is your woman? In that back shot is she flossing her ass??

Nice WO. Get big, get strong, fuck all day long.

EDIT - wow I am an idiot and cant type.

The hot one lol. I do plan on getting big like 214 lean 5-8%.

Posted by: Brutus_G

Quote:

Originally Posted by fufu

gj on the bench, are you still doing olympic lifts?

I'm not doing em since i need a belt and alot of time to recover between sets. I'm going to start doing them again soon as i get a belt. That bench was all out man its was like pumping iron intensity lol!

Posted by: Brutus_G

Goals-for myself
*get to 8% bf
*never give up
*stay happy and positive
*get laid
*get stronger
*improve olympic lifts
*bench more than D
*Shrink waist and expand rib cage

todays workout-shoulders-

Upright rows
120X13 pr
120x12
120X10
120X9+ 2 negs

OHP DB
45X8 pr
45X6
45X4

Laterals
20X9
20X8
20X7

front raises
20X6
20X7
20X6
some shoulder pain gonna stop these just in case.

Shoulder shrugs
150X14 pr
150X13
150X12
150X11

Fast maybe 20 mins tops very intense got in and out set some very good Prs and i didn't use any stimulants. There were a bunch of old ppl being pussys and just doing the motions they all avoided the free weights and looked at me weird when i was actually sweating

. Hmmm pussy is on spell check lol.

Posted by: goob

Good work B. That is one fast workout, have you ever considered an HIT routine? Sounds like that would suit a lot of your goals. I'm going to try it one day, sounds tough.

Posted by: Brutus_G

Quote:

Originally Posted by goob

Good work B. That is one fast workout, have you ever considered an HIT routine? Sounds like that would suit a lot of your goals. I'm going to try it one day, sounds tough.

Ive tried Hit before it made me feel like shit i always stop 1 rep shy of failure. Thank brother Goob you should try it just remember keep your volume low and your gonna need more time off.

Posted by: Brutus_G

oh yeah i ran 4 miles again today took ECA stack again it really focuses you like crazy.

Posted by: Pylon

Glad to hear the stack is working for you. I tried it for a while, but got a crippling headache when I missed a day. Be warned.

Posted by: Brutus_G

Quote:

Originally Posted by Pylon

Glad to hear the stack is working for you. I tried it for a while, but got a crippling headache when I missed a day. Be warned.

I must admit im taking half the caffeine recommended but i haven't noticed any side effects yet knock on wood. I have had minor shaky hands.

Posted by: katt

Quote:

Originally Posted by Brutus_G

oh yeah i ran 4 miles again today took ECA stack again it really focuses you like crazy.

Maybe that's what I need,,, I need to find my focus again!

Posted by: Brutus_G

Quote:

Originally Posted by katt

Maybe that's what I need,,, I need to find my focus again!

Trust me you'll feel like running wind sprints when you take that shit lol it also seems to make me less hungry. Give it a shot you'll need ID and you'll have to go to a pharmacy to get the ephedra. Its name is Bronc aid just ask for it obviously don't mention your using it for BBing say you need it for breathing. dont exceed 50mg in 1 day and preferably only take 25mg.

Posted by: Pylon

How long have you been on the stack? You sound like it is still pretty fresh.

I don't think the reduced caffeine amount would have helped me. I take in that much in my morning coffee.

Posted by: Brutus_G

Quote:

Originally Posted by Pylon

How long have you been on the stack? You sound like it is still pretty fresh.

I don't think the reduced caffeine amount would have helped me. I take in that much in my morning coffee.

I know what you mean if my coffee isnt black and strong its just not good enough. Ill tell you what im really feeling it today so focused in class and im rdy to run again lol i want to run lol!

Posted by: Brutus_G

Ok i did lift weights yesterday and it was also a carb day!
heres what i did.

Back-

Pullups wide grip
X7 pr
X5
X3

T bar rows neutral thumbless grip
35X12
35X11
35X10

Seated rows
170X10
170X9
170X8
170X6+ 3 negatives

Pullovers
50X9
50X8
50X7 no clue why it droped so much im still very sore today so who cares?

Posted by: Brutus_G

Ok today i ran for 40mins good clip this morning. Going to run 4 miles in about an hour. ECA is still going strong and its been 3 hours so energetic!!! Fuck me lol. Got some hot chicks phone numbers well see what happens.

Posted by: Brutus_G

Goals-for myself
*get to 8% bf
*never ever give up
*stay happy and positive
*gain muscle
*get laid
*improve olympic lift technique
*bench more than D
*shrink waist and expand rib cage

todays workout-legs and arms-

Squats close stance hack squat style
190X8 pr up 5 pounds
190X8
190X8
ball busters

leg press close stance hack squat style
225X16 pr up 2 reps
225X15
225X14 +3 left leg negatives

BB wide grips curls
85X6 pr i think
85X6
85X5+ 1 negative

Seated calve raises
135X16 pr
135X15
135X13
hard started to cramp lol

DB curls
25X12
30X10
30X10
30X10

done 30 mins gonna go run 4 miles in a little bit.

Posted by: goob

Nice Squats. Even nicer work getting that honey's phone number,. Could be striking one of your goals of your list soon......

Posted by: Brutus_G

Quote:

Originally Posted by goob

Nice Squats. Even nicer work getting that honey's phone number,. Could be striking one of your goals of your list soon......

You know it! She was so perfect to tan, short, white teeth, and oddly enough those things right above a girls butt.

Posted by: JerseyDevil

Go for it dawg!

Posted by: DOMS

I'll second that, man!

Posted by: Brutus_G

OMG i need to run gotta run lol This ECA hits me hard after 45 mins I'm gonna run 4 miles twice today maybe more!

Posted by: Archangel

Brother Brutus, lookin SOLID in here my Friend!!! Hope all is well!!!

Posted by: Brutus_G

Quote:

Originally Posted by Archangel

Brother Brutus, lookin SOLID in here my Friend!!! Hope all is well!!!

You bet A!

Posted by: Brutus_G

The level of intensity of this workout was so fucking PERFECT!

Goals-for myself
*getto 8% bf
*never ever give up
*stay happy and positive
*get laid
*get stronger
*improve olympic lifts technique
*shrink waist and expand rib cage
*bench more than D

Todays workout-chest- 25 mins-

Bench wide grip
165X8 pr
165X7
165X7

Wide grip incline bench
135X9 pr up 1
135X8 pr up 2
Hurt sternum fuck on last rep

almost stopped my dad was like Kyle you need to back off but then i found Flys didnt cause me any pain and i struck them with a vengence reserved for those who eat soy and do yoga lol.

DB incline Flys
32.5X13 +2 left
32.5X13 +2 left
32.5X13 +2 left

Wide grip thumbless fat bar hangs(grip work)
X31 secs pr
X31 secs
X31
X31

Ok that workout brought me to realize just how good i can be this is the best workout Ive ever had and i got injured so I'm slightly pissed but I'm also satisfied and realize that the injury was my fault alone. I bounced the bar to much and i didn't even need to in fact i could've had 9 on that last set. Gonna run 4 miles today didn't take pics but ill post em up tomorrow. BF% is 10.5. Oh BTW my dad lifted with me on this one its not his thing but it was cool that he did it for me.

Posted by: Brutus_G

“You buy furniture. You tell yourself, this is the last sofa I will ever need in my life. Buy the sofa, then for a couple years you're satisfied that no matter what goes wrong, at least you've got your sofa issue handled. Then the right set of dishes. Then the perfect bed. The drapes. The rug. Then you're trapped in your lovely nest, and the things you used to own, now they own you.”

“The unreal is more powerful than the real, because nothing is as perfect as you can imagine it. because its only intangible ideas, concepts, beliefs, fantasies that last. stone crumbles. wood rots. people, well, they die. but things as fragile as a thought, a dream, a legend, they can go on and on.”

Posted by: Malley

You really need to get that goal "get laid" in there sometime soon! Nice work Kyle.

Posted by: Brutus_G

Quote:

Originally Posted by Double D

You really need to get that goal "get laid" in there sometime soon! Nice work Kyle.

Working on it lol.

Oh yeah ran another 4 miles after the first run.

Posted by: Brutus_G

Took it to the next level this workout!

goals-for myself
*get to 8% bf
*never ever give up!
*get stronger
*stay happy and positive
*get laid
*improve olympic lifts technique
*shrink waist and expand rib cage
*bench more than D

todays workout-shoulders/traps-

Hang clean
180X5 pr FUCK YEAH! Up 5 pounds
180X5 im amazing
180X5 Collar bones are bruised like crazy

Upright rows wide grip
125X13 pr up 5 pounds i think
125X12
125X11

Laterals
30X12 pr form had a little calf raise and arms slightly bent
30X10
30X10
30X8

Rear delt machine
90X10 pr
90X8
90X7

In and out 25 mins tops im so pumped most ppl never take it to the next level this isnt Hit it just is all out effort no pussy shit. Gonna run 4 miles soon.

Posted by: goob

Good fuckin work B! Good to see you're hitting this HIT hard, low/ no rest time is really brutal, but seems really effective. Also a 4 mile run on the same day?????

Posted by: DOMS

Great workout, Brutus. If you keep this up, you might just get lucky...

Posted by: Brutus_G

Quote:

Originally Posted by goob

Good fuckin work B! Good to see you're hitting this HIT hard, low/ no rest time is really brutal, but seems really effective. Also a 4 mile run on the same day?????

It was easy i think i did 4 miles in 30 mins and you work hard to G dont you forget it!

On a side note collar bones are so fucked form the cleans lol.

Posted by: Brutus_G

Quote:

Originally Posted by DOMS

Great workout, Brutus. If you keep this up, you might just get lucky...

I am lucky lol

Posted by: katt

Do hang cleans always bruise the collar bones???

Posted by: Brutus_G

Quote:

Originally Posted by katt

Do hang cleans always bruise the collar bones???

Depends. When you catch the bar you want to catch it on your shoulders and collar bones, not with your wrists like most people do when they first start. If you got huge shoulder muscles then they would take most of the impact.

Posted by: goob

Quote:

Originally Posted by Brutus_G

It was easy i think i did 4 miles in 30 mins and you work hard to G dont you forget it!

On a side note collar bones are so fucked form the cleans lol.

Shit, you're almost at my speed now..........

Posted by: Brutus_G

Quote:

Originally Posted by goob

Shit, you're almost at my speed now..........

ill fix that you wont be running again jk

Posted by: Brutus_G

Goals-for myself
*get to 8% bf
*never ever give up
*get laid
*get stronger
*improve olympic lifts technique
*stay happy and positive
*bench more than D can
*shrink waist and expand rib cage

Pullups
X8 pr up 1 rep
X5
X3+10 bw negatives

Tbar rows supinated thumbless grip
50X7 pr
50X8
50X8 hurt chest

Seated rows
200X8
200X9 pr
200X8+ 1 forced rep

Leg raises
X21
I was like fuck this easy shit

Pullovers
55X13 pr
55X12
55X10 fuck that was hard

20-25 minutes 2 hot chicks were in the gym today. I workout so early to fit it in between class that its only really old people and jacked looking guys who are dedicated that are in the gym. Going to run 4 miles soon ECA is giving my jitters but its not to bad right now.

Posted by: katt

Nice looking workout! How did you hurt your chest on the Tbar rows?

Posted by: goob

Great Rows! That's waaaay better than me. Feels good being pumped up with hot chicks around. A win win situation.

Posted by: Brutus_G

Quote:

Originally Posted by katt

Nice looking workout! How did you hurt your chest on the Tbar rows?

I was stupid and bounced the bar off my chest while benching, now my sternum is bruised. Thanks Katt it was decent.

Posted by: Brutus_G

Quote:

Originally Posted by goob

Great Rows! That's waaaay better than me. Feels good being pumped up with hot chicks around. A win win situation.

I dont know bout that you are pound for pound much stronger than me. Yeah tight shorts with words on the back

lol.

Posted by: Brutus_G

Goals-for myself
*get to 8%
*never ever give up
*stay happy and positive
*get stronger
*get laid
*improve olympic lift technique
*bench more than D
*shrink waist and expand rib cage

todays workout-legs and arms-

Squats close stance
195X10 pr up 2 reps
195X9 pr
195X8
195X8 Broke my toe got so pissed off i swear it was like roid rage i was only gonna do 3 sets but i was so pissed i just repped out 8 on the squats.

Front squats so pissed
155X6 +1 neg pr
155X6
155X6

DB curls
35X6 pr i think
35X6
35X6

Wide grip BB curls
85X6 pr maybe not sure but it was balls to the wall
85X4+1
85X4+2

Done in 23 minutes so intense. This is now the best ever workout in my life cause i was so focused and the level of effort was 11 outta 10 then there's the fact i broke my little toe. Going to go run 4 miles twice today. I gotta be honest Ive been taking 6-oxo for 2 weeks which while not a steroid or pro hormone does get you to 1200-1400 test ranges, average high rangefor a unassisted male is 1000. I know that steroids are the next step, I'm going to be starting this Feb 24 my birthday. If i cant get the real thing then phera-plex or halodrol-50 it is.

Posted by: Brutus_G

Went to doctor toes fine i just have a hairline fracture. It doesnt hurt when i do anything so its all good.

Ran 5 miles 40 mins

Gonna go cut grass 40 mins soon.

Posted by: goob

Quote:

Originally Posted by Brutus_G

Went to doctor toes fine i just have a hairline fracture. It doesnt hurt when i do anything so its all good.

Ran 5 miles 40 mins

Gonna go cut grass 40 mins soon.

Awesome. 5 miles in 40 is pretty damn good. This ECA thing has you riled up like a rabid dog.

Hairline fracture is'nt good news, you should take it easy, don't want to make that bitch worse.

Posted by: JailHouse

Whats up Brutus, I read your journal all the time and man you've exploded over the past week or so, Keep it up. can you tell me what ECA is? And do you have to inject the test boost?

Posted by: Brutus_G

Quote:

Originally Posted by goob

Awesome. 5 miles in 40 is pretty damn good. This ECA thing has you riled up like a rabid dog.

Hairline fracture is'nt good news, you should take it easy, don't want to make that bitch worse.

Its ok but i really wish i had a good running partner like you, helps when you feel like shit and need that extra push. Yeah the ECA works nice its not magic, but allows you to go that much harder. You absolutely right about the toe. I'm just being a dumb ass. Luckily it doesn't hurt when i run.

Posted by: Brutus_G

Quote:

Originally Posted by JailHouse

Whats up Brutus, I read your journal all the time and man you've exploded over the past week or so, Keep it up. can you tell me what ECA is? And do you have to inject the test boost?

Oh Yeah? Thxk you so much! That means alot to me. ECA is a fat loss stack Ephedra-Give you energy and helps you burn fat and not muscle. Really focuses you and it seems to last along as time.
Caffeine-Energy again short term also helps with burning fat.
Aspirin-Prolongs half life of the 2 compounds. It basically makes em last longer. Thins blood so you can get more oxygen to muscles.

E- take 25-50 mg max a day obviously work up to a higher dose, only if needed.
C-200-300mg a cup of tsrong coffee is about 90mg of caffeine. Im very sensitive to stimulants so i only take 100mg of caffeine.
A-80-150mg if you take the normal 300+ pills ulcers and such can happen.

The test boost? I guess you mean the 6-oxo? Its just pills that prevent testosterone from turning into estrogen, so you keep more of your natural test. Be careful your really only supposed to take that stuff when your 21 or older.

Posted by: JailHouse

NICE, Great info! I'm 22y/o so the 6-oxo should be fine. These supps seem to be working very nice with you. I might have to give these a try and switch my supps up a bit.

Posted by: Malley

Hey buddy. Things seem to be going nicely for you. Keep up the hard work.

Posted by: Brutus_G

Quote:

Originally Posted by JailHouse

NICE, Great info! I'm 22y/o so the 6-oxo should be fine. These supps seem to be working very nice with you. I might have to give these a try and switch my supps up a bit.

Well it depends im using them to lean out. ECA wont be that good if your bulking. The 6-oxo should be good for a bulk. Watch yourself for any anger and control it you should do great

Posted by: Brutus_G

Quote:

Originally Posted by Double D

Hey buddy. Things seem to be going nicely for you. Keep up the hard work.

Its been a while Big D im gonna visit you on EB.

Posted by: goob

Quote:

Originally Posted by Brutus_G

Ditto man. I don't have anybody to run with, and you're right, it does give you the motivation to go that extra mile, or keep the pace up.

"I'm not letting that bastard beat me!" Nothing like healthy competition.

Posted by: Brutus_G

Quote:

Originally Posted by goob

That happened one time when this girl was running i wasnt gonna be beat by a girl! She almost had me.

Posted by: Brutus_G

Goals-for myself
*get to 8% bf
*get stronger
*never ever give up
*stay happy an dpositive
*improve olympic lifts technique
*get laid
*bench more than Brother D!
*shrink waist and expand rib cage

todays workout- chest and fore arms-

Bench couldnt get as wide a grip as normal
170X5 wow wtf
170X5
170X4 kinda weak for me

Dips didnt have a wide grip on the dip station so
20X7 pr
20X3
20X3+ 7 negatives utter ownage!

DB flys incline bench
35X11 pr
35X10
35X8
Felt a good rip in my pecs i usually get this ,but today is was very nice.

Forearm curls
85X25 pr
85X22
65X23

Wide grip pullup holds(just let myself hang)
X30 secs
X30 secs the bar was crazy sharp it was like little razors lol.

Good stuff today i was slightly disappointed on the bench and my dip endurance sucked but it was all out. Gonna run 6 miles then 3 miles later. Weight is 168 and BF% is 10. Waist is measureing in at 30.75 which is a new all time low fuck yeah! I may just have a running partner we'll see soon.

Posted by: katt

Hey B....

nice PR's there..

Posted by: Pylon

Congrats on the BF progress!

Posted by: goob

Woh, down to 10%? Good work. Do you think the ECA made a big difference, or the busting ass running?

Good workout BTW.

Posted by: Brutus_G

Quote:

Originally Posted by goob

Woh, down to 10%? Good work. Do you think the ECA made a big difference, or the busting ass running?

Good workout BTW.

Id say its all about the total package you know diet,training, and BCAAS/fish oil. After you got that yeah ECA combined with consistent cardio will lean you out, man i wish i was an Ectomorph lol. Thxk you G.

Posted by: Brutus_G

Quote:

Originally Posted by Pylon

Congrats on the BF progress!

Thxks P! Its hard work but im not gonna give up.

Posted by: Brutus_G

Quote:

Originally Posted by katt

Hey B....

nice PR's there..

Hey back lol thxks Katt!

Posted by: Mista

Do you know the girl in you avatar?

Posted by: Brutus_G

Quote:

Originally Posted by Mista

Do you know the girl in you avatar?

If i did i wouldnt put her up in an avatar in her under wear lol.

Posted by: Brutus_G

Goals-for myself
*get to 8%
*never ever give up
*stay happy and positive
*get stronger
*get laid
*Improve olympic lifts technique
*Shrink waist and expand rib cage
*bench more than Brother D can

Todays workout-shoulders/traps-

Hang clean
185X2 wtf
185X3
185X3
not sure what was wrong here this should have been for 5.

Upright rows
125X9
125X8
125X7+1

DB OHP seated
45X10 pr bout time i got one lol
45X9
45X8

Laterals-all out
30X9
30X8
30X7
30X5

Tough shit i was busting ass the entire time hopefully the cleans was just because of an off day. Ran 6 miles didn't time it but it was slow i was going so hard wanted to stop at 4, had no energy. I feel good now ill post some pics up on Sunday which will be the end of week 12!

Posted by: DOMS

Congratulations on a good workout and hitting 12 weeks!

Posted by: goob

Great Upright rows. Those are hard.

Here's your mission if you choose to accept it: 4 mile run: Under 30 minutes. (If you have'nt already beaten that time).

Challenge has been set......

Posted by: Brutus_G

Quote:

Originally Posted by DOMS

Congratulations on a good workout and hitting 12 weeks!

Thxks buddy sometimes you guys are the only things keeping me going.

Posted by: Brutus_G

Quote:

Originally Posted by goob

Great Upright rows. Those are hard.

Here's your mission if you choose to accept it: 4 mile run: Under 30 minutes. (If you have'nt already beaten that time).

Challenge has been set......

LOL i already beat it 29 mins 4 miles. Carb day tomorrow!

Posted by: goob

Quote:

Originally Posted by Brutus_G

LOL i already beat it 29 mins 4 miles. Carb day tomorrow!

Thought you might have. You've been flying recently.

How about trying to get a 28"?

Posted by: Brutus_G

Quote:

Originally Posted by goob

Thought you might have. You've been flying recently.

How about trying to get a 28"?

Maybe after i carb up i dont think i could set any records today.

Ran 4 miles today gonna run another 4 soon no lifting. Taking tomorrow off from any working out and just gonna chill.

Posted by: DOMS

Quote:

Originally Posted by Brutus_G

Thxks buddy sometimes you guys are the only things keeping me going.

That's why there is no better fo