fUnc

**King Silverback** · 03-12-2005, 10:38 PM

Impressive W/O there Brother!!! Keep Rockin that Metal

**fUnc17** · 03-14-2005, 05:43 PM

Chest/Bi's/Abs

Flat BB
185 x 8
205 x 8
185 x 6
135 x 8

Incline BB
135 x 8
185 x 2
135 x 8

Decline BB
185 x 6
155 x 8
135 x 8

EZ bar curls
65 x 8
65 x 8
65 x 8 (FLEX style

)

Machine Preachers
Weight #6 x 8
Weight #5 x 8
Weight #4 x 8

V-Sits
x15
x15
x15

Weighted crunches
150 x 12
150 x 12
150 x 12

I lowered the weight on my curls and weighted crunches, and focused on form and squeeze. I gave the FLEX curls a shot and I really liked them, I'll do a full 3 sets of them next week.

Flat Bench was decent, Incline was rough because my left shoulder hurts alot, and decline was ok.

**King Silverback** · 03-14-2005, 05:45 PM

Alright Brother, nice lookin W/O!!! You liked the "Flex" curls huh? I LOVE 'em. Keep pushin

**soxmuscle** · 03-14-2005, 05:46 PM

How you liking those FLEX curls?

**fUnc17** · 03-14-2005, 07:23 PM

Originally Posted by Archangel

Alright Brother, nice lookin W/O!!! You liked the "Flex" curls huh? I LOVE 'em. Keep pushin

Thx bro

**fUnc17** · 03-14-2005, 07:25 PM

Originally Posted by soxmuscle

How you liking those FLEX curls?

They were great, really hit em from the side and got a good pump from the lower weight and greater control

**fUnc17** · 03-15-2005, 03:51 PM

Legs/Forearms

Squat
135 x 3
225 x 3
365 x 4 PB
315 x 8
275 x 8

SLDL
135 x 10
225 x 8
225 x 8

DB Lunges
40 x 8
40 x 8
40 x 8

Reverse Wrist curls
95 x 20
115 x 20
115 x 20

Went for 365 today on my squats and banged out 4 reps, I'm disappointed I didn't do more, but I'm glad I got 4.

College dieting really sucks, especially when I have no breaks during the day, its really rough trying to eat every 3 hours when you have class 910-240 straight through. But I'm going to figure it out.

Did SLDL for the first time and I loved them, they stretched out my hammies so nicely, I was practicing my form today and I'll up the weight next week with them.

**King Silverback** · 03-15-2005, 04:12 PM

Awesome on the PB

you'l be outsquatting me in no time!!! Great lookin w/o there. I like SLDL's too

**fUnc17** · 03-15-2005, 05:53 PM

Originally Posted by Archangel

Awesome on the PB

you'l be outsquatting me in no time!!! Great lookin w/o there. I like SLDL's too

yea right! outsquatting the angel himself?? not likely!!

**King Silverback** · 03-15-2005, 07:25 PM

Originally Posted by fUnc17

yea right! outsquatting the angel himself?? not likely!!

**fUnc17** · 03-18-2005, 07:24 PM

Shoulders/Abs

Arnolds
70 x 8
60 x 8
50 x 8

Frontal Raises (dropset)
30 x 8
20 x 8
20 x 8

V-sits
x15
x15
x15

Russian Twists
45 x 8 rotations
45 x 8 rotations
45 x 8 rotations

I took an extra day of rest yesterday.

I really focused on form today, especially on my frontal raises. I was really inspired by the article posted in the training forum about the difference between bodybuilding and lifting weights.

**King Silverback** · 03-18-2005, 07:30 PM

Good W/O there, awesome Arnolds there!!! I agree on Form, I am lowering my weight in some areas also, really trying to concentrate on feeling the muscles work!!!

**fUnc17** · 03-19-2005, 12:18 PM

Originally Posted by Archangel

Good W/O there, awesome Arnolds there!!! I agree on Form, I am lowering my weight in some areas also, really trying to concentrate on feeling the muscles work!!!

Thanks bro, definately lowering the weight!!

**fUnc17** · 03-19-2005, 12:23 PM

Deadlift
405 x 2 (warmups)
315 x 10 (form)
315 x 10 (form)

Bentover BB Rows (underhand grip)
155 x 8
135 x 8
95 x 8

SQUEEEEZE the lats

DB Rows
60 x 8
50 x 8
50 x 8

Nice and slow

BW chins
x5
x5

CG Bench (no lockout, constant tri pressure)
155 x 8
135 x 8
135 x 8

burrrrnnnn

Tri 1arm overheads (super slow)
30 x 8
20 x 8
20 x 8

these rule!

What a great workout. I was so amped to lift today, and really made my muscles work. I lowered the weights significantly. Form was excellent and slow paced on all lifts. Lemme tell you... my hamstrings are mushy from the deads, thats how slow I was going!!

The CG's and overheads hammered my tris, I can't even keep my arm straight and I love it!

P.S. Added 1 more pic!!

**King Silverback** · 03-19-2005, 02:18 PM

Thats what I'm talkin about, lookin good there Brother!!! Bet you where so pumped

Excellent pic too there, nice definition!!!

**Yunier** · 03-19-2005, 05:32 PM

Deadlift
405 x 2 (warmups)

Dear god. I've never been able to throw weights around like that!

Good stuff bro!

**fUnc17** · 03-20-2005, 12:25 PM

Originally Posted by Yunier

Dear god. I've never been able to throw weights around like that!

Good stuff bro!

Hey bro thx for stopping by, I've been following your journal, the progress is amazing! keep it up!!

**fUnc17** · 03-21-2005, 05:25 PM

Chest/Bi's/Abs/Traps

Flat DB
80 x 8
65 x 8
60 x 8

slow reps

Incline Flyes
20 x 8
20 x 8
20 x 8

weight sliced in half... literally

Decline Flyes
20 x 8
20 x 8
20 x 8

FLEX Curls
65 x 8
55 x 8
35 x 8

isolated those bi's real nice, slow and excellent form

Concentration Curls
25 x 8
20 x 8
15 x 8 (ya 15's my bi's felt that good lol)

Seated shrugs
80 x 20
80 x 20
80 x 20

Swiss Situps
x15
x15
x15

Great workout. I really isolated my Chest/Bi's and my Bi's were soooo pumped from the flex curls. I dumped alot of weight and practiced form, i love it

**King Silverback** · 03-21-2005, 05:38 PM

Hey Brother, nice lookin w/o there. Flex curls are the shiznet arent they!!! I am doing what your doin too, cutting weight and concentrating on form. Totally different feel, ya know!!!

**fUnc17** · 03-21-2005, 06:12 PM

Originally Posted by Archangel

Hey Brother, nice lookin w/o there. Flex curls are the shiznet arent they!!! I am doing what your doin too, cutting weight and concentrating on form. Totally different feel, ya know!!!

Yea definately bro. I got some looks from people when i was doing concentration curls with 15's it was hilarious!!

**fUnc17** · 03-22-2005, 08:29 PM

Legs/Forearms/Calves

Squat
135 x 3
225 x 3
315 x 8 (form)
275 x 8 (Deep)
225 x 8 (Deep + 3 static holds for 10 seconds a piece)

Hex Squat
180 x 8 Negatives on all 3 sets, never touched the BB's to the ground
180 x 8
240 x 8

Leg Extensions
Plate #10 x 8
Plate #9 x 8
Plate #8 x 8

Reverse wrist curls
135 x 15
95 x 20

"BarBell Pinch"
2 25's x 40 seconds

Calf Raise
360 x 30
360 x 30

I went really deep on squats today and I went slower then normal. I tried to not lockout and keep the pressure on my quads as long as possible. The last set was the best, especially with the static holds

**King Silverback** · 03-23-2005, 06:24 PM

Your Squats are comin along nicely, big movers there!!! Very nice w/o

**fUnc17** · 03-24-2005, 11:55 AM

Shoulders/Abs

DB press
70 x 8
60 x 8
60 x 8

Upright row SS w/ Rear Shrugs
95 x 8 // 95 x 30
75 x 10 // 75 x 30
75 x 10 // 75 x 30
75 x 10 // 75 x 30

Lateral Raise (slow)
30 x 8
30 x 8

Swiss ball Situps (45 second RI)
x15
x15
x15

Knee Raise
x12
x12
x12

Great w/o, really love those rear shrugs. That was a great SS. My abs are burning big time, i focused on stretching more while doing swiss ball situps.

On a side note, my legs are still soar and noticabely have gotten larger. In addition my Lats are so big in comparison to my chest that my chest looks so tiny (which it is)

**King Silverback** · 03-25-2005, 11:58 PM

Nice SS my Brother!!! How do you like the rear shrugs? Do they feel akward?

**fUnc17** · 03-26-2005, 04:42 PM

Back/Tri's

Bentover BB rows
165 x 8
165 x 8
165 x 8

T-Bar rows
135 x 8
90 x 8
90 x 8
90 x 8

SLDL
225 x 8
225 x 8
225 x 1 (lower back hurt so decided to stop)

Skullcrushers
65 x 8
65 x 8
65 x 8

1 arm overheads
30 x 8
20 x 8
20 x 8

Decreased weight on all excersises. Focused on squeezing my lats, and especially my tri's. I go short of lockout on tri exercises and it helps alot

**King Silverback** · 03-26-2005, 04:48 PM

Your just doin it to it!!! Great w/o there Brother!!! Focus and feel, sure makes a difference doesnt it!!!

**fUnc17** · 03-26-2005, 11:34 PM

Originally Posted by Archangel

Nice SS my Brother!!! How do you like the rear shrugs? Do they feel akward?

They feel great, just make sure not to use too much weight, control is really important on these because you can get hurt really easy. They will only feel awkward with alot of weight, thats when you start squirming and doing things that will get yourself injured

**fUnc17** · 03-26-2005, 11:35 PM

Originally Posted by Archangel

Your just doin it to it!!! Great w/o there Brother!!! Focus and feel, sure makes a difference doesnt it!!!

yup, it certainly does. My tri's feel so soar right now, when I wake up tomorrow I guarentee I will see a difference in my arms and lats.

**fUnc17** · 03-29-2005, 09:56 AM

I got into a major car accident so I havent been able to workout. I'm ok, but my truck is completely totalled.

I hydroplaned in the left lane, slid sideways across 3 lanes and hit the guardrail doing 70mph, my truck flipped and the back of it hit the guardrail, so there were 2 impacts. I knocked my head on the door panel but im fine, possibly a minor concussion. The cop was suprised I walked from that crash, I need to get pics up of my truck... the thing was a tank and it is completely destroyed (2001 F-150)

Someone was definately watching over me

**fUnc17** · 03-29-2005, 01:34 PM

Chest/Bi's/Traps

Flat Bench
225 x 1 (failed on 2nd rep , got stuck uptop, form problem, i was close.)
185 x 5
185 x 4
185 x 8
185 x 8

Incline DB
70 x 8
60 x 8
60 x 8
60 x 8
60 x 8

Concentration curls
30 x 8
30 x 8
30 x 8

Hammer Curls
30 x 8
30 x 8
30 x 8

Seated DB Shrugs
70 x 20
70 x 20

Cut my workout short because my gf came over, normally I would've done abs.

Bench strength was really good today, my form sucked on the 225. on the first 185 x 8 set I felt real strong and I practiced driving my legs into the ground, that helps so much. My form is improving, thats all I care about.

The curls felt really good, especially the hammers. I did them really slow and isolated those bi's. Kept my elbows in and flexed my tri's at the bottom of my rep. Did the same on the concentration curls, felt great.

I'm going to the emergency room to make sure I don't have a concussion. I'm pretty sure I do though, I remember getting one when I played hockey and it was a similar feeling.

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