Mista'a on a Mission

goob · 05-29-2008, 07:29 AM

Quote:

Originally Posted by Mista

28/5

Back

Rack pulls 140x7 240x5 340x5 440x3 PB! 500x1 PB!! 340x10
One arm pulldown 150x5x3 PB!
Seated rows 300x5x4 PB!

Nice workout Mista. Great numbers.

Have you heard anymore about that assalt charge?

JailHouse · 05-30-2008, 11:14 AM

damn mista. gr8 numbers man.

Mista · 06-03-2008, 05:44 PM

Quote:

Originally Posted by goob

Nice workout Mista. Great numbers.

Have you heard anymore about that assalt charge?

Thanks goob.

I heard that he was getting scans on his eye because there was something not right, but he wasn't going to take it any further.

Mista · 06-03-2008, 05:45 PM

Quote:

Originally Posted by JailHouse

damn mista. gr8 numbers man.

Thanks, I have been slowly but surely going up in weight or reps and just going with it.

Mista · 06-03-2008, 05:50 PM

3/6

Chest / Abs

Incline 90x10 140x5 190x5 240x5x2 PB! 240x1 190x5
Flat bench 140x10 240x10x2 190x12
Flys 60x10x2 60x8
DB Extension? 35x10 50x5 35x10
Abs +80x12x3
Dips 20

yellowmoomba · 06-03-2008, 06:37 PM

Nice job on the PBs

JailHouse · 06-03-2008, 07:55 PM

nice job bro your strong. how tall are you and what do you weight?

Mista · 06-03-2008, 08:11 PM

Thanks guys.

5,9 and 180. I'm on a slow bulk atm, gained about 8 pounds (after losing size on December holidays)

Want to get to around 190-195 then cut to a solid 185.

JailHouse · 06-03-2008, 08:14 PM

Nice!

Mista · 06-04-2008, 05:24 PM

4/6

Back

Rack pulls 140x5 240x5 340x5 440x3 340x8 240x10
One arm seated row 160x5 180x5x3 PB!
One arm pulldown 160x3 PB! 150x5 130x5
Chins 10x2

Mista · 06-05-2008, 07:54 PM

5/6

Legs

Sqaut 140x10 190x5 240x5x3 190x10
Leg press 300x10 500x10 600x10 700x10 800x10 PB! These are not full rom, I do get good quad stimulation though. Next time I am going to drop the weight and go deep.

goob · 06-06-2008, 01:14 PM

800 on the leg press???????????????????????

Worthy, very fucking worthy Mista. I felt the world slide on its axis....

Mista · 06-10-2008, 05:38 PM

11/6

Push

Flat bench 140x5 190x5 240x3 310x0 310x0 240x5 290x1 240x5
DB shoulder press 60x8x3
Incline DB press 80x12x3
Dips 3x10
Flys 60x8 45x8x2

Having a bit of back trouble and getting a massage tomorrow. I really wanted to break the 300 this week on bench but felt crap from the start, so decided to go easy this week.

Mista · 06-11-2008, 05:42 PM

11/6 Last entry was the 10th

Pull

One arm bent rows 80x5 100x12x3
Close grip pulldown 200x12x3
Upright rows DB 60x5x5
Shrugs DB 100x12x3
Hammer curls DB 35x5x5

Not trying to set any PB's this week, my back is giving me heaps of shit.

Mista · 06-16-2008, 05:57 PM

13/6

Legs / Abs

Squat 125x5 225x8x3
Leg press 300x10 300x30x2!
Abs +80x12x3

Mista · 06-16-2008, 06:00 PM

16/6

Full upper

Flat DB Bench 60x5 100x12
Rack pulls 225x5 375x6 325x6
Incline DB Bench 60x5 80x12
One arm rows 60x5 100x12
Shoulder press 30x5 60x6x2
One arm pulldown 70x5 130x5x2
Shrugs 60x5 100x12
Chins 10x2
Dips 10x2

Mista · 06-17-2008, 05:21 PM

17/6

Legs / Abs

Squat 75x5 125x5 225x8x2 225x10 PB!
One legged press 200x8 300x8 400x8x2
Leg press 400x20x2
Abs +100x10x3 PB!

Mista · 06-22-2008, 11:29 PM

19/6

Full upper

Upright rows 60x10x3 PB!
Incline bench DB 80x12x3
Pulldown 200x12x3
Skull crushers, curls, flys 35x10x3 Supersets
Dips, Chins 10x2 Supersets

JailHouse · 06-23-2008, 06:49 PM

Nice work mista!! I hate high rep squats!

Mista · 06-24-2008, 05:43 PM

24/6

Push

Flat bench 75x10 125x10 175x10 225x5 275x5 175x10
Incline Bench 125x10 175x10 195x5 225x8 175x10
Arnold press 25x10 35x10 40x10
Flys 55x10 65x10x2
Pushdown 90x10 70x10 100x10
Seated shoulder press machine 155x8 110x10 130x6

goob · 06-25-2008, 04:10 PM

Nice benching Mista, your one strong aussie mofo.

Mista · 06-25-2008, 05:30 PM

Legs / Abs

Squat 75x10 125x10 175x5 225x5 255x5 PB! 225x5x3
One legged press 250x10 400x5 400x8 400x8 400x3 (Left knee didn't like these at all so I just stopped)
Leg press 400x20x3
Abs +100x10x3
Abs 30

Mista · 06-25-2008, 05:32 PM

Quote:

Originally Posted by JailHouse

Nice work mista!! I hate high rep squats!

Quote:

Originally Posted by goob

Nice benching Mista, your one strong aussie mofo.

Thanks.

Mista · 06-26-2008, 05:31 PM

26/6

Pull

Rack pulls barx10 125x10 225x10 325x5+5 425x3+3x2
Seated rows 220x5 300x5x4 220x7+3
One arm pulldown 150x5x2 130x7
Chins 10x2 Held half rep for 10 seconds on last one.

Mista · 07-01-2008, 05:38 PM

1/7

Chest

Flat bench 75x10 125x10 175x5 225x5 275x4 225x10 195x10
Incline DB 50x10 90x10x2 90x9
Tricep pushdowns? 100x10x3
Crappy peck deck lightx10 stackx10x3
Dips 10

Mista · 07-02-2008, 08:18 PM

2/7

Back

Rack pulls 75x10 125x10 225x5 325x10 Stopped as legs bruised from week before

Seated one arm rows 80x5 160x5 180x5 PB! 200x5 PB!
Close grip pulldown (new machine, no weights written) 10x5 16x5 21x1 21x4 18x7x3
DB Shrugs 100x12
Pullups 10x3

Just to add, the 18 on pulldowns felt like around 240 pounds?

JailHouse · 07-02-2008, 08:20 PM

Vary nice mista! I fuck my legs up to with deads to, I always scrape the shit outa them.

Mista · 07-02-2008, 08:25 PM

Quote:

Originally Posted by JailHouse

Vary nice mista! I fuck my legs up to with deads to, I always scrape the shit outa them.

Lol yea. I had never had it that bad, I can see bruise lines where my knuckles scraped up my leg.

Mista · 07-02-2008, 08:29 PM

Oh, after I left the rack, I seen 3 guys go up to the bar and try move it, with no luck. I felt like loading another 100+ up and busting it for reps.

I just checked my record, and I had seated rowed 180x5x3, so I didn't improve as much as I thought. I still had more in me though.

05-30-2008, 11:14 AM	#392
JailHouse I Drink 24 Packs!!! Join Date: Dec 2006 Location: On IM Posts: 1,248 Photos: 3	damn mista. gr8 numbers man.
	Jailhouse Journal Jailhouse Fitday Journal

06-03-2008, 06:37 PM	#396
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 5,509 Photos: 2	Nice job on the PBs
	My Journal "You are born small and weak... you die small and weak... how you look in between is up to you."

06-03-2008, 07:55 PM	#397
JailHouse I Drink 24 Packs!!! Join Date: Dec 2006 Location: On IM Posts: 1,248 Photos: 3	nice job bro your strong. how tall are you and what do you weight?
	Jailhouse Journal Jailhouse Fitday Journal

06-03-2008, 08:14 PM	#399
JailHouse I Drink 24 Packs!!! Join Date: Dec 2006 Location: On IM Posts: 1,248 Photos: 3	Nice!
	Jailhouse Journal Jailhouse Fitday Journal

06-05-2008, 07:54 PM	#401
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,275	5/6 Legs Sqaut 140x10 190x5 240x5x3 190x10 Leg press 300x10 500x10 600x10 700x10 800x10 PB! These are not full rom, I do get good quad stimulation though. Next time I am going to drop the weight and go deep.
	My journal

06-03-2008, 05:50 PM	#395
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,275	3/6 Chest / Abs Incline 90x10 140x5 190x5 240x5x2 PB! 240x1 190x5 Flat bench 140x10 240x10x2 190x12 Flys 60x10x2 60x8 DB Extension? 35x10 50x5 35x10 Abs +80x12x3 Dips 20

06-03-2008, 08:11 PM	#398
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,275	Thanks guys. 5,9 and 180. I'm on a slow bulk atm, gained about 8 pounds (after losing size on December holidays) Want to get to around 190-195 then cut to a solid 185.

06-04-2008, 05:24 PM	#400
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,275	4/6 Back Rack pulls 140x5 240x5 340x5 440x3 340x8 240x10 One arm seated row 160x5 180x5x3 PB! One arm pulldown 160x3 PB! 150x5 130x5 Chins 10x2

06-06-2008, 01:14 PM	#402
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,970	800 on the leg press??????????????????????? Worthy, very fucking worthy Mista. I felt the world slide on its axis....

06-10-2008, 05:38 PM	#403
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,275	11/6 Push Flat bench 140x5 190x5 240x3 310x0 310x0 240x5 290x1 240x5 DB shoulder press 60x8x3 Incline DB press 80x12x3 Dips 3x10 Flys 60x8 45x8x2 Having a bit of back trouble and getting a massage tomorrow. I really wanted to break the 300 this week on bench but felt crap from the start, so decided to go easy this week.
	My journal

06-11-2008, 05:42 PM	#404
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,275	11/6 Last entry was the 10th Pull One arm bent rows 80x5 100x12x3 Close grip pulldown 200x12x3 Upright rows DB 60x5x5 Shrugs DB 100x12x3 Hammer curls DB 35x5x5 Not trying to set any PB's this week, my back is giving me heaps of shit.
	My journal

06-16-2008, 05:57 PM	#405
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,275	13/6 Legs / Abs Squat 125x5 225x8x3 Leg press 300x10 300x30x2! Abs +80x12x3
	My journal

06-16-2008, 06:00 PM	#406
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,275	16/6 Full upper Flat DB Bench 60x5 100x12 Rack pulls 225x5 375x6 325x6 Incline DB Bench 60x5 80x12 One arm rows 60x5 100x12 Shoulder press 30x5 60x6x2 One arm pulldown 70x5 130x5x2 Shrugs 60x5 100x12 Chins 10x2 Dips 10x2
	My journal

06-17-2008, 05:21 PM	#407
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,275	17/6 Legs / Abs Squat 75x5 125x5 225x8x2 225x10 PB! One legged press 200x8 300x8 400x8x2 Leg press 400x20x2 Abs +100x10x3 PB!
	My journal

06-22-2008, 11:29 PM	#408
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,275	19/6 Full upper Upright rows 60x10x3 PB! Incline bench DB 80x12x3 Pulldown 200x12x3 Skull crushers, curls, flys 35x10x3 Supersets Dips, Chins 10x2 Supersets
	My journal

06-23-2008, 06:49 PM	#409
JailHouse I Drink 24 Packs!!! Join Date: Dec 2006 Location: On IM Posts: 1,248 Photos: 3	Nice work mista!! I hate high rep squats!
	Jailhouse Journal Jailhouse Fitday Journal

06-24-2008, 05:43 PM	#410
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,275	24/6 Push Flat bench 75x10 125x10 175x10 225x5 275x5 175x10 Incline Bench 125x10 175x10 195x5 225x8 175x10 Arnold press 25x10 35x10 40x10 Flys 55x10 65x10x2 Pushdown 90x10 70x10 100x10 Seated shoulder press machine 155x8 110x10 130x6
	My journal

06-25-2008, 04:10 PM	#411
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,970	Nice benching Mista, your one strong aussie mofo.

06-25-2008, 05:30 PM	#412
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,275	Legs / Abs Squat 75x10 125x10 175x5 225x5 255x5 PB! 225x5x3 One legged press 250x10 400x5 400x8 400x8 400x3 (Left knee didn't like these at all so I just stopped) Leg press 400x20x3 Abs +100x10x3 Abs 30
	My journal

06-26-2008, 05:31 PM	#414
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,275	26/6 Pull Rack pulls barx10 125x10 225x10 325x5+5 425x3+3x2 Seated rows 220x5 300x5x4 220x7+3 One arm pulldown 150x5x2 130x7 Chins 10x2 Held half rep for 10 seconds on last one.
	My journal

07-01-2008, 05:38 PM	#415
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,275	1/7 Chest Flat bench 75x10 125x10 175x5 225x5 275x4 225x10 195x10 Incline DB 50x10 90x10x2 90x9 Tricep pushdowns? 100x10x3 Crappy peck deck lightx10 stackx10x3 Dips 10
	My journal

07-02-2008, 08:18 PM	#416
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,275	2/7 Back Rack pulls 75x10 125x10 225x5 325x10 Stopped as legs bruised from week before Seated one arm rows 80x5 160x5 180x5 PB! 200x5 PB! Close grip pulldown (new machine, no weights written) 10x5 16x5 21x1 21x4 18x7x3 DB Shrugs 100x12 Pullups 10x3 Just to add, the 18 on pulldowns felt like around 240 pounds?
	My journal

07-02-2008, 08:20 PM	#417
JailHouse I Drink 24 Packs!!! Join Date: Dec 2006 Location: On IM Posts: 1,248 Photos: 3	Vary nice mista! I fuck my legs up to with deads to, I always scrape the shit outa them.
	Jailhouse Journal Jailhouse Fitday Journal

07-02-2008, 08:29 PM	#419
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,275	Oh, after I left the rack, I seen 3 guys go up to the bar and try move it, with no luck. I felt like loading another 100+ up and busting it for reps. I just checked my record, and I had seated rowed 180x5x3, so I didn't improve as much as I thought. I still had more in me though.
	My journal