I Swallowed Down Athousand Years of Anger!

kinkery · 02-25-2007, 02:06 PM

Sunday 25, 2007

Chest/Quads/Abs-
Incline Press-
Warmup: 135x8
185x8
185x8
Bench-
185x8
225x5

225x4

Squats-(no lockout at the top)
Warmup: 135x6
225x6
225x6
DB Lunges(1st time)-
30x6
30x6
CrossBench DB Pullovers-
45x8
55x8
Leg Ext.(first time in awhile( legs were shaking) )-
45lb plate x 10
45lb plate x 12
Knee raises super setted w/ decline crunches 2 sets 10rep each.

exhausting workout. doubt i'll be doing this shit for long

kinkery · 02-25-2007, 02:19 PM

ok as i thought screw this shit. i'll be to exhausted 24/7 training bp split 6'x's a week. i'm going to start a workout to increase over all strength and mass. i'll start tomorrow. routine will be like this

Monday:
Deadlifts
V-Bar Chinups
Rows
Wg Pullups
Seated V-Bar Rows
abs-

Wednesday-
Benchpress
Overhead Press
Dips
Incline Press
skullcrushers
abs-

Friday-
Squats
SLD's
Lunges
Leg Extensions
abs-

Reps-(just for bench, deads, squats)
Week 1: 5x5
Week 2: 7x3
Week 3: 10x1
week 4: 3x8-10
All others are in RR

week 1-3 cals will be 3500-3700
week 4 cals will be 2800-3000
then back.

kinkery · 02-26-2007, 12:03 PM

Monday 25, 2007
Legs and chest are pretty sore from yesterday. Todays workout is gonna be great

kinkery · 02-26-2007, 03:12 PM

Monday 25, 2007 fuckin ballin workout

Deadlifts(on rack, 2-3" high)
315x5
405x5
455x5
475x5
500x5
V-Bar chinups-
Bwx8
Bwx8
Bwx8
One arm db rows-85x8
85x8
105x8
WG Pullups-
bwx8
bwx8
Seated V-bar Cable Rows-
70x10
120x10
(flexed and squeezed back)

Great WORKOUT

kinkery · 02-26-2007, 09:27 PM

Just wanted to inform you all about my diet. this is how it usually is-

Meal 1: 1scoop whey, 1banana, 1tblsp pb, 1cup 2%milk, 1/2cup oats.
meal 2: 8 raw eggwhites, 1tablespoon olive oil.
Pre workout- no-xplode in water
Post workout- Cellmass
1 hour layers meal 3- same as 1
meal 4- 8-9oz of t-bone steak
meal 5- 2 round steak patty things
~ between meal 5 and 6-cellmass
Meal 6- 8oz of sirlion steak
meal 7- chicken(somedays)

pretty much it. with 1 of the steaks i usually have a potatoe and w/meal 2 i usaully have 1/2 cup raw oats in green tea w/citrus

BoneCrusher · 02-26-2007, 09:29 PM

Quote:

Originally Posted by kinkery

Just wanted to inform you all about my diet. this is how it usually is-

Meal 1: 1scoop whey, 1banana, 1tblsp pb, 1cup 2%milk, 1/2cup oats.
meal 2: 8 raw eggwhites, 1tablespoon olive oil.
Pre workout- no-xplode in water
Post workout- Cellmass
1 hour layers meal 3- same as 1
meal 4- 8-9oz of t-bone steak
meal 5- 2 round steak patty things
~ between meal 5 and 6-cellmass
Meal 6- 8oz of sirlion steak
meal 7- chicken(somedays)

pretty much it. with 1 of the steaks i usually have a potatoe and w/meal 2 i usaully have 1/2 cup raw oats in green tea w/citrus

Where them come from?

kinkery · 02-26-2007, 09:32 PM

Quote:

Originally Posted by BoneCrusher

Where them come from?

Scott's a grocery store

. 30g protein in each

. my dad has cows/bulls that he also burchers lol so i can eat asmuch steak as i want

. he's gettin ready to burcher another soon

. but yeah their good lol

kinkery · 02-26-2007, 09:58 PM

well today i orderd a cable crossover machine from Bodybuilding.com and 10lbs of On Whey and some Stuff Called Ultra 40

. my stuff i orderd from discountanabolics.com lastweek came today. so now i have 2full bottles of N.O-xplode and cellmass. also had my mother pick me some cheap whey up from the grocery store to use until i get the whey i orderd. todays workout was pretty great too, hoping wednesday's push workout is asgreat

DeadBolt · 02-27-2007, 06:18 AM

Heya man got some true power brotha!! And great rack deads!

Man your trying to put on some mass your gonna need more then steak and chicken LOL. Need to throw some more carbs in there bro!

goob · 02-27-2007, 08:33 AM

Wow. Overdramatic journal title of the year award goes to.......

Nice work, looking good man.

kinkery · 02-27-2007, 11:49 AM

Quote:

Originally Posted by DeadBolt

Heya man got some true power brotha!! And great rack deads!

Man your trying to put on some mass your gonna need more then steak and chicken LOL. Need to throw some more carbs in there bro!

Hey Thanks bro!

i'll add some more carbs, thanks

.

kinkery · 02-27-2007, 11:50 AM

Quote:

Originally Posted by goob

Wow. Overdramatic journal title of the year award goes to.......

Nice work, looking good man.

...Thanks bro.

kinkery · 02-27-2007, 11:52 AM

Tuesday 26, 2007

No workout today, traps are sore as a mother today

so is the back.

kinkery · 02-27-2007, 03:17 PM

i'm going to do cardio today 30min. i plan on doing some circut training workouts.

AKIRA · 02-27-2007, 03:29 PM

Quote:

Originally Posted by kinkery

Monday 25, 2007 fuckin ballin workout

Deadlifts(on rack, 2-3" high)
315x5
405x5
455x5
475x5
500x5
V-Bar chinups-
Bwx8
Bwx8
Bwx8
One arm db rows-85x8
85x8
105x8
WG Pullups-
bwx8
bwx8
Seated V-bar Cable Rows-
70x10
120x10
(flexed and squeezed back)

Great WORKOUT

The rack deads, what do you mean 2"-3" high? From what point? The knees, the floor? When you descend the weight, where is the pins in proportion to your legs?

<~never done rack deads.

kinkery · 02-27-2007, 03:32 PM

Quote:

Originally Posted by AKIRA

The rack deads, what do you mean 2"-3" high? From what point? The knees, the floor? When you descend the weight, where is the pins in proportion to your legs?

<~never done rack deads.

Ahh my bad for the confusion, its from the floor.

Btw, BW is 176-178lbs.

AKIRA · 02-27-2007, 03:39 PM

Oh wow, 3" from the floor is no Rack Dead. Thats like a SLDL or Romanian. Shit, eliminate those 3" and you got your self a HUGE Conventional Dead.

kinkery · 02-27-2007, 03:44 PM

Quote:

Originally Posted by AKIRA

Oh wow, 3" from the floor is no Rack Dead. Thats like a SLDL or Romanian. Shit, eliminate those 3" and you got your self a HUGE Conventional Dead.

Oh, lol i might try that, thanks bro

.

Btw, i plan on going tanning a few times next week just to get some color

DeadBolt · 02-27-2007, 04:05 PM

The bar is 3 inches from the floor? What size plates do you use that they are that low?

Rack deads are used for sticking points but most people do them with the bar just under the knee.

kinkery · 02-27-2007, 04:15 PM

Quote:

Originally Posted by DeadBolt

The bar is 3 inches from the floor? What size plates do you use that they are that low?

Rack deads are used for sticking points but most people do them with the bar just under the knee.

confusion

. the rack is 3" off the floor and the rack pin itself is 2-3". the bar is on the rack so thats another 1/2-1". i just do it that way so its easier to put on/remove 45's. you know how exhausting it would be to put on and remove 5-6 45's on each side on the floor

. basically the 45lbs plate is 1/2" from the floor so i can put it on/remove it easier.

kinkery · 02-27-2007, 07:49 PM

done 20min of cardio today. man i outta physical shape

DeadBolt · 02-28-2007, 07:15 AM

Ahhhh I gotacha so its slightly elivated! Hell they are still great numbers!!!!

kinkery · 02-28-2007, 07:29 PM

Thanks DB

.

Wednesday 28, 2007

well todays workout was soo great

. went something like this *yawn*

Flat DB Press- 3x8-10

Incline db press 3x8

Dips 3x8

seated overhead db press 3x8

skullcrushers 3x8

onearm overhead ext. 2x8

sucked. wasnt very motivated to workout t'night.

kinkery · 03-19-2007, 04:36 PM

Monday, March 19, 2007

itss been awhile. been sick for a few days havnt aten much. but today is great. bw is 174.

workout-

Decline Press- strict form
135x6
225x6
230x6
230x6

Incline Press-
135x6
185x6
185x6

Pullups-
BW+20x6
BW+30x6
BWx12

T-bar rows-
2 plates x 6
2 plates + 25 x 6
3 plates x 6
just goin easy...

that was it.....

kinkery · 03-20-2007, 06:41 PM

tuesday, March 20, 2007

ran outside today. BW IS 172.-- lbs

02-25-2007, 02:06 PM	#1
kinkery Make them want to be you! Join Date: Feb 2007 Posts: 998	I Swallowed Down Athousand Years of Anger! Sunday 25, 2007 Chest/Quads/Abs- Incline Press- Warmup: 135x8 185x8 185x8 Bench- 185x8 225x5 225x4 Squats-(no lockout at the top) Warmup: 135x6 225x6 225x6 DB Lunges(1st time)- 30x6 30x6 CrossBench DB Pullovers- 45x8 55x8 Leg Ext.(first time in awhile( legs were shaking) )- 45lb plate x 10 45lb plate x 12 Knee raises super setted w/ decline crunches 2 sets 10rep each. exhausting workout. doubt i'll be doing this shit for long

02-25-2007, 02:19 PM	#2
kinkery Make them want to be you! Join Date: Feb 2007 Posts: 998	ok as i thought screw this shit. i'll be to exhausted 24/7 training bp split 6'x's a week. i'm going to start a workout to increase over all strength and mass. i'll start tomorrow. routine will be like this Monday: Deadlifts V-Bar Chinups Rows Wg Pullups Seated V-Bar Rows abs- Wednesday- Benchpress Overhead Press Dips Incline Press skullcrushers abs- Friday- Squats SLD's Lunges Leg Extensions abs- Reps-(just for bench, deads, squats) Week 1: 5x5 Week 2: 7x3 Week 3: 10x1 week 4: 3x8-10 All others are in RR week 1-3 cals will be 3500-3700 week 4 cals will be 2800-3000 then back. Last edited by kinkery : 02-25-2007 at 02:45 PM.

02-27-2007, 06:18 AM	#9
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,336	Heya man got some true power brotha!! And great rack deads! Man your trying to put on some mass your gonna need more then steak and chicken LOL. Need to throw some more carbs in there bro!
	"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson ´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

02-27-2007, 03:39 PM	#17
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,761 Photos: 3	Oh wow, 3" from the floor is no Rack Dead. Thats like a SLDL or Romanian. Shit, eliminate those 3" and you got your self a HUGE Conventional Dead.
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

02-27-2007, 04:05 PM	#19
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,336	The bar is 3 inches from the floor? What size plates do you use that they are that low? Rack deads are used for sticking points but most people do them with the bar just under the knee.
	"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson ´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

02-26-2007, 12:03 PM	#3
kinkery Make them want to be you! Join Date: Feb 2007 Posts: 998	Monday 25, 2007 Legs and chest are pretty sore from yesterday. Todays workout is gonna be great

02-26-2007, 03:12 PM	#4
kinkery Make them want to be you! Join Date: Feb 2007 Posts: 998	Monday 25, 2007 fuckin ballin workout Deadlifts(on rack, 2-3" high) 315x5 405x5 455x5 475x5 500x5 V-Bar chinups- Bwx8 Bwx8 Bwx8 One arm db rows-85x8 85x8 105x8 WG Pullups- bwx8 bwx8 Seated V-bar Cable Rows- 70x10 120x10 (flexed and squeezed back) Great WORKOUT

02-26-2007, 09:27 PM	#5
kinkery Make them want to be you! Join Date: Feb 2007 Posts: 998	Just wanted to inform you all about my diet. this is how it usually is- Meal 1: 1scoop whey, 1banana, 1tblsp pb, 1cup 2%milk, 1/2cup oats. meal 2: 8 raw eggwhites, 1tablespoon olive oil. Pre workout- no-xplode in water Post workout- Cellmass 1 hour layers meal 3- same as 1 meal 4- 8-9oz of t-bone steak meal 5- 2 round steak patty things ~ between meal 5 and 6-cellmass Meal 6- 8oz of sirlion steak meal 7- chicken(somedays) pretty much it. with 1 of the steaks i usually have a potatoe and w/meal 2 i usaully have 1/2 cup raw oats in green tea w/citrus

02-26-2007, 09:58 PM	#8
kinkery Make them want to be you! Join Date: Feb 2007 Posts: 998	well today i orderd a cable crossover machine from Bodybuilding.com and 10lbs of On Whey and some Stuff Called Ultra 40 . my stuff i orderd from discountanabolics.com lastweek came today. so now i have 2full bottles of N.O-xplode and cellmass. also had my mother pick me some cheap whey up from the grocery store to use until i get the whey i orderd. todays workout was pretty great too, hoping wednesday's push workout is asgreat

02-27-2007, 08:33 AM	#10
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,995	Wow. Overdramatic journal title of the year award goes to....... Nice work, looking good man.

02-27-2007, 11:52 AM	#13
kinkery Make them want to be you! Join Date: Feb 2007 Posts: 998	Tuesday 26, 2007 No workout today, traps are sore as a mother today so is the back.

02-27-2007, 03:17 PM	#14
kinkery Make them want to be you! Join Date: Feb 2007 Posts: 998	i'm going to do cardio today 30min. i plan on doing some circut training workouts.

02-27-2007, 07:49 PM	#21
kinkery Make them want to be you! Join Date: Feb 2007 Posts: 998	done 20min of cardio today. man i outta physical shape

02-28-2007, 07:15 AM	#22
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,336	Ahhhh I gotacha so its slightly elivated! Hell they are still great numbers!!!!
	"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson ´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

02-28-2007, 07:29 PM	#23
kinkery Make them want to be you! Join Date: Feb 2007 Posts: 998	Thanks DB . Wednesday 28, 2007 well todays workout was soo great . went something like this yawn Flat DB Press- 3x8-10 Incline db press 3x8 Dips 3x8 seated overhead db press 3x8 skullcrushers 3x8 onearm overhead ext. 2x8 sucked. wasnt very motivated to workout t'night.

03-19-2007, 04:36 PM	#24
kinkery Make them want to be you! Join Date: Feb 2007 Posts: 998	Monday, March 19, 2007 itss been awhile. been sick for a few days havnt aten much. but today is great. bw is 174. workout- Decline Press- strict form 135x6 225x6 230x6 230x6 Incline Press- 135x6 185x6 185x6 Pullups- BW+20x6 BW+30x6 BWx12 T-bar rows- 2 plates x 6 2 plates + 25 x 6 3 plates x 6 just goin easy... that was it.....

03-20-2007, 06:41 PM	#25
kinkery Make them want to be you! Join Date: Feb 2007 Posts: 998	tuesday, March 20, 2007 ran outside today. BW IS 172.-- lbs

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