::::: DlESEL :::::

DlESEL · 01-12-2008, 04:35 PM

<--- previously M.J.H.

Wanted to start my journal over here BB.com just got way too crowded and there's no way I'll go back to WBB, lol. Hopefully I'll recognize some names over here as I've been on forums for the past 10 years or so.

I've been training for about 12 years now steadily since I was 12 years old and have been on the same split for the past year or so. I absolutely love this training split and my personal goals are just to gain strength/size, while of course staying as lean as possible.

My current stats are around 5'11.5", 208 lbs., 8% bodyfat. My current split is the following:

Mon- Rest (cardio, abs, calves, forearms)
Tue- Light Chest/Shoulders
Wed- Light Back/Triceps
Thu- Light Legs/Biceps
Fri- Rest (cardio, abs, calves, forearms)
Sat- Heavy Push
Sun- Heavy Pull

My workouts as you can imagine on my light days are in the 8-20 rep-range, and are focusing more on supersets, dropsets, trisets, giant sets, and other intensity techniques, more bodybuilding style. The heavy days are focusing on strength, in the 1-6 rep range, specifically. They'll focus on heavier movements, and the main goal will be setting new personal records on my heavy days.

Any additional info/feedback would be greatly appreciated. Thanks!

DlESEL · 01-12-2008, 04:35 PM

Light Chest/Shoulders
(25 minutes, 22 sets)

My gym wasn't open today, who the hell knows why. Worked out in my basement at my parents house and still had a decent workout today. Didn't have a chance to do any abs/cardio but I do that everyday so it shouldn't hurt me too much skipping one day.

CAT 100
1. Incline DB Flyes
40's x 16
40's x 14
40's x 12
40's x 12
40's x 12
40's x 10
40's x 8
40's x 8
40's x 8

2. Machine Bench Presses
120 x 15
120 x 15
120 x 15

3. DB Lateral Raises
20's x 10
20's x 10
20's x 10
20's x 10
20's x 10
20's x 10
20's x 10
20's x 10
20's x 10
20's x 10

Diet-
Not too bad throughout the day and then really pigged out again at night. I don't know what has gotten into me lately, but it's starting to really catch up to me. Ended up going all out eating the following from around 8:00 PM to when I finally went to bed:

- 2 pieces of cheesecake
- wedding soup
- tortilla chips + ranch dip
- pretzels + spinach dip
- pretzels + cheese dip
- 1 pint of Ben & Jerry's
- asian dumplings
- 2 bowls of Friendly's ice-cream
- 5-6 cookies

Really going to focus on keeping my diet as strict as possible for the next couple of weeks. I can't imagine what I'm weighing right now probably 212-216 lbs. Not cool with me at all.

Sleep-
7 hours.

DlESEL · 01-12-2008, 04:35 PM

Light Back/Triceps
(35 minutes, 29 sets)

CAT 100
1. Standing Rope Cable Rows
Stack x 16
Stack x 14
Stack x 12
Stack x 10
Stack x 10
Stack x 10
Stack x 9
Stack x 8
Stack x 6
Stack x 5

2. Crossbench DB Pullovers
60 x 15
60 x 15

3. DB Shrugs
90's x 12
90's x 12

Triset
4. One-Arm DB French Presses / One-Arm Cable Pressdowns / One-Arm DB Kickbacks
35 x 10/10 / 25 x 10/10 / 25 x 8/8
35 x 10/10 / 25 x 10/10 / 25 x 8/8
35 x 10/10 / 25 x 10/10 / 25 x 8/8

Triset
5. Hanging Leg Raises / Rope Cable Crunches / Weighted Crunches
10 / Stack x 10 / 30 x 10
10 / Stack x 10 / 30 x 10

6. Cardio
5 minutes on the elliptical machine.

Diet-
Clean, usual.

Sleep-
7 hours.

DlESEL · 01-12-2008, 04:36 PM

Light Legs/Biceps
(40 minutes, 25 sets)

Dropset
1. Hyperextensions
80 x 10
70 x 10
60 x 10
50 x 10
40 x 10
30 x 10

Dropset
2. Leg Extensions
Stack x 8
250 x 8
205 x 8
160 x 8
115 x 8

Superset
3. Incline DB Curls / Reverse Preacher Curls
35's x 9/9 / 65 x 8
35's x 9/9 / 65 x 8

Dropset
4. Cable Curls
65 x 7
50 x 7
35 x 7
20 x 7

Triset
5. Vertical Leg Raises / Weighted Crunches / Side Bends
10 / 30 x 10 / 35's x 10/10
10 / 30 x 10 / 35's x 10/10

6. Cardio
5 minutes on the stationary bike.

Diet-
Clean, usual.

Sleep-
4 hours.

DlESEL · 01-12-2008, 04:36 PM

Rest

1. DB Twists
35's x 15
35's x 15
35's x 15

Triset
2. Vertical Leg Raises / Weighted Crunches / Side Bends
10 / 30 x 10 / 35's x 10/10
10 / 30 x 10 / 35's x 10/10

3. Cardio
10 minutes on the elliptical machine.

Diet-
Clean, usual.

Sleep-
6 hours.

DlESEL · 01-12-2008, 04:39 PM

Heavy Push
(40 minutes, 22 sets)

1. Flat DB Flyes
30's x 3
40's x 3
50's x 3
60's x 3
70's x 3
80's x 3
90's x 3
100's x 3!
click here for YouTube video

2. Standing One-Arm DB Presses
55 x 6/6
55 x 6/6
55 x 6/6
55 x 6/6

3. Skullcrushers
165 x 5
165 x 4
115 x 6
115 x 6

Triset
4. Hanging Leg Raises / Weighted Crunches / Decline Plate Twists
10 / 30 x 10 / 25 x 10
10 / 30 x 10 / 25 x 10

5. Cardio
5 minutes on the elliptical machine.

Diet-
Clean, usual, lots of liquor.

Sleep-
6 hours.

DlESEL · 01-12-2008, 04:39 PM

Heavy Pull
(45 minutes, 23 sets)

Not a bad workout at all today, considering how hungover I was. I went ahead and did some more rack chins as I've gotten the idea from Layne Norton and his video series. Seem to really be causing my lats to grow like crazy!

1. Rack Chins
3
+25 x 3
+45 x 3
+70 x 3
+90 x 3
+115 x 3
+130 x 3!
+45 x 6

2. CG Cable Rows
Stack x 6
Stack x 6
Stack x 6
Stack x 6

3. Seated DB Curls
45's x 6/6
45's x 6/6
60's x 3/3!
click here for YouTube video
60's x 3/3
60's x 3/3

Triset
4. Hanging Leg Raises / Weighted Crunches / Decline Plate Twists
10 / 30 x 10 / 25 x 10
10 / 30 x 10 / 25 x 10

5. Cardio
5 minutes of incline walking on the treadmill.

Diet-
Clean, usual. Hungover as hell from last night, lol.

Sleep-
7 hours, on the f-cking floor! Girlfriend and I get in a fight somehow in my f-cking house I'm the one sleeping on the floor how the hell did I get this p-ssy whipped!?

DlESEL · 01-12-2008, 04:39 PM

Rest

1. DB Twists
35's x 15
35's x 15
35's x 15

Triset
2. Vertical Leg Raises / Weighted Crunches / Side Bends
10 / 40 x 10 / 35's x 10/10
10 / 40 x 10 / 35's x 10/10

Dropset
3. Machine Hack Squat Calf Raises
Stack x 12
330 x 12
270 x 12
210 x 12
150 x 12

4. Cardio
5 minutes on the elliptical machine + 5 minutes on the stationary bike.

Diet-
Clean today, had my cheat meal last night. Ate a ton of beef roast, broccoli and cheese and butter, vegetables, salad, absolutely huge portions though. And a few glasses of wine.

Sleep-
7 hours.

DlESEL · 01-12-2008, 04:39 PM

Light Chest/Shoulders
(35 minutes, 26 sets)

Not a bad workout today, lately I've been in and out of the my gym ridiculously fast. I'm really hoping to get some good solid results from Lean Xtreme, as I should be starting that in the next week or so. As soon as my Activate Xtreme runs out I'm going to be moving onto the Lean Xtreme, and I'm either going to run that for one month or two months, I can't decide yet.

Triset
1. Decline DB Flyes / Hammer Strength Bench Presses / Cable Crossovers
60's x 7 / 190 x 7 / 30 x 7
40's x 12 / 100 x 12 / 20 x 12

Dropset
2. Pec-Deck Flyes
205 x 8
175 x 8
145 x 8
115 x 8
85 x 8
55 x 8

CAT 100
3. DB Lateral Raises
20's x 22
20's x 18
20's x 14
20's x 12
20's x 10
20's x 10
20's x 8
20's x 6

Triset
4. Hanging Leg Raises / Weighted Crunches / Side Bends
10 / 40 x 10 / 35's x 10/10
10 / 40 x 10 / 35's x 10/10

5. Cardio
5 minutes on the elliptical machine.

Diet-
Clean, usual.

Sleep-
7 hours.

DlESEL · 01-12-2008, 04:40 PM

Light Back/Triceps
(35 minutes, 22 sets)

A little pressed for time in the gym today, not too bad at all. Ended up really having a decent session afterall. I absolutely LOVE rope cable rows standing up, I have no idea why. The pump that I get in my upper back doing them this way is the best pump I've gotten in a long, long time.

CAT 100
1. Standing Rope Cable Rows
Stack x 22
Stack x 18
Stack x 14
Stack x 12
Stack x 11
Stack x 11
Stack x 12

2. BTN Cable Pulldowns
140 x 10
140 x 10

3. DB Shrugs
100's x 10
100's x 10

Dropset
4. Rope Cable Pressdowns
70 x 8
60 x 8
50 x 8
40 x 8
30 x 8
20 x 8

Dropset
5. Hammer Strength Crunches
60 x 12
50 x 12
40 x 12
30 x 12
20 x 12

6. Cardio
5 minutes of incline walking on the treadmill.

Diet-
Clean, usual.

Sleep-
7 hours.

DlESEL · 01-12-2008, 04:40 PM

Light Legs/Biceps
(40 minutes, 26 sets)

Dropset
1. Leg Extensions
Stack x 8
265 x 8
235 x 8
205 x 8
175 x 8
145 x 8
115 x 8
85 x 8

Superset
2. Rope Cable Pull-Throughs / DB SLDL
Stack x 8 / 90's x 8
Stack x 8 / 90's x 8

Dropset
3. Crossbody DB Hammer Curls
70's x 7/7
60's x 7/7
50's x 7/7
40's x 7/7
30's x 7/7
20's x 7/7

4. Incline DB Curls
35's x 10/10
35's x 10/10

Triset
5. Vertical Leg Raises / Weighted Crunches / Side Bends
10 / 30 x 10 / 35's x 10/10
10 / 30 x 10 / 35's x 10/10

6. Cardio
5 minutes on the elliptical machine.

Diet-
Clean, usual.

Sleep-
7 hours.

DlESEL · 01-12-2008, 04:40 PM

Rest

1. DB Twists
35's x 15/15
35's x 15/15
35's x 15/15

Triset
2. Vertical Leg Raises / Weighted Crunches / Side Bends
10 / 30 x 10 / 35's x 10/10
10 / 30 x 10 / 35's x 10/10

Dropset
3. Machine Hack Squat Calf Raises
Stack x 12
330 x 12
270 x 12
210 x 12
150 x 12

4. Cardio
5 minutes on the elliptical machine.

Diet-
Clean, usual. A little high in calories because I was tired as hell with the munchies, lol.

Sleep-
6 hours.

DlESEL · 01-12-2008, 04:41 PM

Heavy Push
(30 minutes, 24 sets)

I was a little pissed off about not even being able to lockout on the HS bench with 5 plates on each side, lol. I know it's not that big of a deal but I expected to at least be able to hit a single. Got pretty close to locking out, but couldn't finish it. I might try this again in a couple of weeks. I'm determined to get 5 plates per side for a triple.

1. Hammer Strength Bench Presses
100 x 3
150 x 3
190 x 3
240 x 3
280 x 3
330 x 3
370 x 3
420 x 3
460 x Miss

2. Standing Arnold Presses
55's x 6
55's x 6
65's x 4
65's x 4
65's x 4

3. Tate Presses
90's x 4!
click here for YouTube video
90's x 4
90's x 4
90's x 4

Always liked doing Tate presses for my triceps, a unique exercise but a good one, for sure. These always make my triceps extremely sore and seem to help with my lockout strength.

Triset
4. Vertical Leg Raises / Weighted Crunches / Side Bends
10 / 30 x 10 / 35's x 10/10
10 / 30 x 10 / 35's x 10/10

5. Cardio
3 minutes on the elliptical, ran out of time, lol.

Diet-
Clean, usual. Tons of liquor tonight!

eace:

Sleep-
6 hours.

DlESEL · 01-12-2008, 04:47 PM

Here are some recent progress pictures, and I'm going to also include what I'm going to be doing in terms of supplements in the near future.

I wanted to include here what I'm going to be doing for the next 4 months or so in terms of my supplements. I'm currently taking Activate Xtreme and I'll be running this at 4 capsules per day until the bottle runs out (1 month) and then I'll be following this up with a month of Lean Xtreme. Here is what my next 4 months will look like supplement wise:

Month 1: Activate Xtreme (month is over today 1/12/2008)
Month 2: Lean Xtreme (starting tomorrow 1/13/2008)
Month 3: Blue Up (either stimulant-free or regular)
Month 4: N.O. Limits

And then I'll most likely repeat this 4-month cycle all over again. The only supplements I'll be taking all year round are GreenMag creatine, whey protein, and a fat-burner like Hydroxycut Hardcore.

StanUk · 01-13-2008, 07:09 AM

Looking strong as ever! how come you changed your name by the way?

tallcall · 01-13-2008, 01:07 PM

Hey man, good to see you back here!

DlESEL · 01-13-2008, 02:21 PM

StanUk
I was just getting tired of M.J.H. and my girlfriend gave me the name so I decided to stick with it, lol. It's nice to be back on these forums I was getting really sick of how crowded BB.com forums were getting.

tallcall
Thanks bro, appreciate it!

DlESEL · 01-13-2008, 02:29 PM

Heavy Pull
(40 minutes, 25 sets)

For being hungover as hell, really not a bad workout at all.

1. One-Arm Hammer Strength Rows
100 x 3/3
190 x 3/3
280 x 3/3
330 x 3/3
370 x 3/3
420 x 3/3
460 x 3/3
510 x 3/3
550 x 3/3!
click here for YouTube video

2. Crossbench DB Pullovers
140 x 4!
click here for YouTube video
140 x 3
105 x 5
105 x 5

3. DB Shrugs
110's x 6
110's x 6

4. CG Cambered-Bar Preacher Curls
115 x 6
115 x 6
115 x 6
115 x 6

Triset
5. Hanging Leg Raises / Weighted Crunches / Side Bends
10 / 30 x 10 / 30's x 12/12
10 / 30 x 10 / 30's x 12/12

6. Cardio
5 minutes on the elliptical machine.

Diet-
Clean, usual. Thinking about doing somewhat of a cheat meal tonight but I'm not sure yet, can't decide. Today is my first day of Lean Xtreme, haven't noticed anything yet. Apparently just for keeping cortisol levels down, etc. Was absolutely hammered last night, lol.

Sleep-
7 hours.

Mista · 01-13-2008, 06:26 PM

Do you take any kind of supplements or AS?

DlESEL · 01-13-2008, 06:36 PM

Mista
AS, no, supplements, yes. I'm currently taking Lean Xtreme and just started it today, so I'll be on this for the next month. Then after that I'll be doing Blue Up, a natural testosterone booster, and then after that probably N.O. Limits, a nitric oxide booster. If you look at post #14 I talked about the supplements I'm going to run. Outside of them I do whey protein, a creatine in my Gatorade that I drink while I workout, and that's about it. Oh, any 3 Hydroxycut Hardcore 30 minutes before I workout, also.

DlESEL · 01-13-2008, 06:41 PM

I'm thinking about trying instead of cheat meal, to do a refeed meal every Sunday night. It will be around 2 hours in length, and I'll be taking about 1.2-1.5g of alpha-lipoic acid throughout the course of the 2 hours. Tonight's refeed consisted of:

the biggest bowl of pasta I've ever eaten
an entire bag of Rold Gold pretzels
1/2 gallon fat-free ice-cream

Probably ate anywhere between 500-600g of carbs, 30-40g of protein, and about 10g of fat, over the course of about 2-3 hours. The only downside is now I'm stuffed, lol. I'm probably going to wait a few hours and then have a whey protein & natural peanut butter shake before bed.

Mista · 01-13-2008, 08:22 PM

Oh sorry I missed that post, I only read the first few.

01-12-2008, 04:35 PM	#1
DlESEL Obsessed Elite Member Join Date: Dec 2007 Location: Delaware Posts: 47 Photos: 9	::::: DlESEL ::::: BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com <--- previously M.J.H. Wanted to start my journal over here BB.com just got way too crowded and there's no way I'll go back to WBB, lol. Hopefully I'll recognize some names over here as I've been on forums for the past 10 years or so. I've been training for about 12 years now steadily since I was 12 years old and have been on the same split for the past year or so. I absolutely love this training split and my personal goals are just to gain strength/size, while of course staying as lean as possible. My current stats are around 5'11.5", 208 lbs., 8% bodyfat. My current split is the following: Mon- Rest (cardio, abs, calves, forearms) Tue- Light Chest/Shoulders Wed- Light Back/Triceps Thu- Light Legs/Biceps Fri- Rest (cardio, abs, calves, forearms) Sat- Heavy Push Sun- Heavy Pull My workouts as you can imagine on my light days are in the 8-20 rep-range, and are focusing more on supersets, dropsets, trisets, giant sets, and other intensity techniques, more bodybuilding style. The heavy days are focusing on strength, in the 1-6 rep range, specifically. They'll focus on heavier movements, and the main goal will be setting new personal records on my heavy days. Any additional info/feedback would be greatly appreciated. Thanks!
	::::: DlESEL ::::: Age: 24 \| Height: 5'11.5" \| Weight: 211 lbs. \| Bodyfat: ~8% Dips: +180 x 3 \| DB Front Raises: 85's x 2/2 \| Skullcrushers: 190 x 3 Deadlifts: 635 x 1 \| Bentover Rows: 365 x 3 \| Crossbench DB Pullovers: 140 x 3 My Journal \| My YouTube Videos

01-12-2008, 04:35 PM	#2
DlESEL Obsessed Elite Member Join Date: Dec 2007 Location: Delaware Posts: 47 Photos: 9	Tuesday; 1-1-2008 Light Chest/Shoulders (25 minutes, 22 sets) My gym wasn't open today, who the hell knows why. Worked out in my basement at my parents house and still had a decent workout today. Didn't have a chance to do any abs/cardio but I do that everyday so it shouldn't hurt me too much skipping one day. CAT 100 1. Incline DB Flyes 40's x 16 40's x 14 40's x 12 40's x 12 40's x 12 40's x 10 40's x 8 40's x 8 40's x 8 2. Machine Bench Presses 120 x 15 120 x 15 120 x 15 3. DB Lateral Raises 20's x 10 20's x 10 20's x 10 20's x 10 20's x 10 20's x 10 20's x 10 20's x 10 20's x 10 20's x 10 Diet- Not too bad throughout the day and then really pigged out again at night. I don't know what has gotten into me lately, but it's starting to really catch up to me. Ended up going all out eating the following from around 8:00 PM to when I finally went to bed: - 2 pieces of cheesecake - wedding soup - tortilla chips + ranch dip - pretzels + spinach dip - pretzels + cheese dip - 1 pint of Ben & Jerry's - asian dumplings - 2 bowls of Friendly's ice-cream - 5-6 cookies Really going to focus on keeping my diet as strict as possible for the next couple of weeks. I can't imagine what I'm weighing right now probably 212-216 lbs. Not cool with me at all. Sleep- 7 hours.
	::::: DlESEL ::::: Age: 24 \| Height: 5'11.5" \| Weight: 211 lbs. \| Bodyfat: ~8% Dips: +180 x 3 \| DB Front Raises: 85's x 2/2 \| Skullcrushers: 190 x 3 Deadlifts: 635 x 1 \| Bentover Rows: 365 x 3 \| Crossbench DB Pullovers: 140 x 3 My Journal \| My YouTube Videos

01-12-2008, 04:35 PM	#3
DlESEL Obsessed Elite Member Join Date: Dec 2007 Location: Delaware Posts: 47 Photos: 9	Wednesday; 1-2-2008 Light Back/Triceps (35 minutes, 29 sets) CAT 100 1. Standing Rope Cable Rows Stack x 16 Stack x 14 Stack x 12 Stack x 10 Stack x 10 Stack x 10 Stack x 9 Stack x 8 Stack x 6 Stack x 5 2. Crossbench DB Pullovers 60 x 15 60 x 15 3. DB Shrugs 90's x 12 90's x 12 Triset 4. One-Arm DB French Presses / One-Arm Cable Pressdowns / One-Arm DB Kickbacks 35 x 10/10 / 25 x 10/10 / 25 x 8/8 35 x 10/10 / 25 x 10/10 / 25 x 8/8 35 x 10/10 / 25 x 10/10 / 25 x 8/8 Triset 5. Hanging Leg Raises / Rope Cable Crunches / Weighted Crunches 10 / Stack x 10 / 30 x 10 10 / Stack x 10 / 30 x 10 6. Cardio 5 minutes on the elliptical machine. Diet- Clean, usual. Sleep- 7 hours.
	::::: DlESEL ::::: Age: 24 \| Height: 5'11.5" \| Weight: 211 lbs. \| Bodyfat: ~8% Dips: +180 x 3 \| DB Front Raises: 85's x 2/2 \| Skullcrushers: 190 x 3 Deadlifts: 635 x 1 \| Bentover Rows: 365 x 3 \| Crossbench DB Pullovers: 140 x 3 My Journal \| My YouTube Videos

01-12-2008, 04:36 PM	#4
DlESEL Obsessed Elite Member Join Date: Dec 2007 Location: Delaware Posts: 47 Photos: 9	Thursday; 1-3-2008 Light Legs/Biceps (40 minutes, 25 sets) Dropset 1. Hyperextensions 80 x 10 70 x 10 60 x 10 50 x 10 40 x 10 30 x 10 Dropset 2. Leg Extensions Stack x 8 250 x 8 205 x 8 160 x 8 115 x 8 Superset 3. Incline DB Curls / Reverse Preacher Curls 35's x 9/9 / 65 x 8 35's x 9/9 / 65 x 8 Dropset 4. Cable Curls 65 x 7 50 x 7 35 x 7 20 x 7 Triset 5. Vertical Leg Raises / Weighted Crunches / Side Bends 10 / 30 x 10 / 35's x 10/10 10 / 30 x 10 / 35's x 10/10 6. Cardio 5 minutes on the stationary bike. Diet- Clean, usual. Sleep- 4 hours.
	::::: DlESEL ::::: Age: 24 \| Height: 5'11.5" \| Weight: 211 lbs. \| Bodyfat: ~8% Dips: +180 x 3 \| DB Front Raises: 85's x 2/2 \| Skullcrushers: 190 x 3 Deadlifts: 635 x 1 \| Bentover Rows: 365 x 3 \| Crossbench DB Pullovers: 140 x 3 My Journal \| My YouTube Videos

01-12-2008, 04:36 PM	#5
DlESEL Obsessed Elite Member Join Date: Dec 2007 Location: Delaware Posts: 47 Photos: 9	Friday; 1-4-2008 Rest 1. DB Twists 35's x 15 35's x 15 35's x 15 Triset 2. Vertical Leg Raises / Weighted Crunches / Side Bends 10 / 30 x 10 / 35's x 10/10 10 / 30 x 10 / 35's x 10/10 3. Cardio 10 minutes on the elliptical machine. Diet- Clean, usual. Sleep- 6 hours.
	::::: DlESEL ::::: Age: 24 \| Height: 5'11.5" \| Weight: 211 lbs. \| Bodyfat: ~8% Dips: +180 x 3 \| DB Front Raises: 85's x 2/2 \| Skullcrushers: 190 x 3 Deadlifts: 635 x 1 \| Bentover Rows: 365 x 3 \| Crossbench DB Pullovers: 140 x 3 My Journal \| My YouTube Videos

01-12-2008, 04:39 PM	#6
DlESEL Obsessed Elite Member Join Date: Dec 2007 Location: Delaware Posts: 47 Photos: 9	Saturday; 1-5-2008 Heavy Push (40 minutes, 22 sets) 1. Flat DB Flyes 30's x 3 40's x 3 50's x 3 60's x 3 70's x 3 80's x 3 90's x 3 100's x 3! click here for YouTube video 2. Standing One-Arm DB Presses 55 x 6/6 55 x 6/6 55 x 6/6 55 x 6/6 3. Skullcrushers 165 x 5 165 x 4 115 x 6 115 x 6 Triset 4. Hanging Leg Raises / Weighted Crunches / Decline Plate Twists 10 / 30 x 10 / 25 x 10 10 / 30 x 10 / 25 x 10 5. Cardio 5 minutes on the elliptical machine. Diet- Clean, usual, lots of liquor. Sleep- 6 hours.
	::::: DlESEL ::::: Age: 24 \| Height: 5'11.5" \| Weight: 211 lbs. \| Bodyfat: ~8% Dips: +180 x 3 \| DB Front Raises: 85's x 2/2 \| Skullcrushers: 190 x 3 Deadlifts: 635 x 1 \| Bentover Rows: 365 x 3 \| Crossbench DB Pullovers: 140 x 3 My Journal \| My YouTube Videos

01-12-2008, 04:39 PM	#7
DlESEL Obsessed Elite Member Join Date: Dec 2007 Location: Delaware Posts: 47 Photos: 9	Sunday; 1-6-2008 Heavy Pull (45 minutes, 23 sets) Not a bad workout at all today, considering how hungover I was. I went ahead and did some more rack chins as I've gotten the idea from Layne Norton and his video series. Seem to really be causing my lats to grow like crazy! 1. Rack Chins 3 +25 x 3 +45 x 3 +70 x 3 +90 x 3 +115 x 3 +130 x 3! +45 x 6 2. CG Cable Rows Stack x 6 Stack x 6 Stack x 6 Stack x 6 3. Seated DB Curls 45's x 6/6 45's x 6/6 60's x 3/3! click here for YouTube video 60's x 3/3 60's x 3/3 Triset 4. Hanging Leg Raises / Weighted Crunches / Decline Plate Twists 10 / 30 x 10 / 25 x 10 10 / 30 x 10 / 25 x 10 5. Cardio 5 minutes of incline walking on the treadmill. Diet- Clean, usual. Hungover as hell from last night, lol. Sleep- 7 hours, on the f-cking floor! Girlfriend and I get in a fight somehow in my f-cking house I'm the one sleeping on the floor how the hell did I get this p-ssy whipped!?
	::::: DlESEL ::::: Age: 24 \| Height: 5'11.5" \| Weight: 211 lbs. \| Bodyfat: ~8% Dips: +180 x 3 \| DB Front Raises: 85's x 2/2 \| Skullcrushers: 190 x 3 Deadlifts: 635 x 1 \| Bentover Rows: 365 x 3 \| Crossbench DB Pullovers: 140 x 3 My Journal \| My YouTube Videos

01-12-2008, 04:39 PM	#8
DlESEL Obsessed Elite Member Join Date: Dec 2007 Location: Delaware Posts: 47 Photos: 9	Monday; 1-7-2008 Rest 1. DB Twists 35's x 15 35's x 15 35's x 15 Triset 2. Vertical Leg Raises / Weighted Crunches / Side Bends 10 / 40 x 10 / 35's x 10/10 10 / 40 x 10 / 35's x 10/10 Dropset 3. Machine Hack Squat Calf Raises Stack x 12 330 x 12 270 x 12 210 x 12 150 x 12 4. Cardio 5 minutes on the elliptical machine + 5 minutes on the stationary bike. Diet- Clean today, had my cheat meal last night. Ate a ton of beef roast, broccoli and cheese and butter, vegetables, salad, absolutely huge portions though. And a few glasses of wine. Sleep- 7 hours.
	::::: DlESEL ::::: Age: 24 \| Height: 5'11.5" \| Weight: 211 lbs. \| Bodyfat: ~8% Dips: +180 x 3 \| DB Front Raises: 85's x 2/2 \| Skullcrushers: 190 x 3 Deadlifts: 635 x 1 \| Bentover Rows: 365 x 3 \| Crossbench DB Pullovers: 140 x 3 My Journal \| My YouTube Videos

01-12-2008, 04:39 PM	#9
DlESEL Obsessed Elite Member Join Date: Dec 2007 Location: Delaware Posts: 47 Photos: 9	Tuesday; 1-8-2008 Light Chest/Shoulders (35 minutes, 26 sets) Not a bad workout today, lately I've been in and out of the my gym ridiculously fast. I'm really hoping to get some good solid results from Lean Xtreme, as I should be starting that in the next week or so. As soon as my Activate Xtreme runs out I'm going to be moving onto the Lean Xtreme, and I'm either going to run that for one month or two months, I can't decide yet. Triset 1. Decline DB Flyes / Hammer Strength Bench Presses / Cable Crossovers 60's x 7 / 190 x 7 / 30 x 7 40's x 12 / 100 x 12 / 20 x 12 Dropset 2. Pec-Deck Flyes 205 x 8 175 x 8 145 x 8 115 x 8 85 x 8 55 x 8 CAT 100 3. DB Lateral Raises 20's x 22 20's x 18 20's x 14 20's x 12 20's x 10 20's x 10 20's x 8 20's x 6 Triset 4. Hanging Leg Raises / Weighted Crunches / Side Bends 10 / 40 x 10 / 35's x 10/10 10 / 40 x 10 / 35's x 10/10 5. Cardio 5 minutes on the elliptical machine. Diet- Clean, usual. Sleep- 7 hours.
	::::: DlESEL ::::: Age: 24 \| Height: 5'11.5" \| Weight: 211 lbs. \| Bodyfat: ~8% Dips: +180 x 3 \| DB Front Raises: 85's x 2/2 \| Skullcrushers: 190 x 3 Deadlifts: 635 x 1 \| Bentover Rows: 365 x 3 \| Crossbench DB Pullovers: 140 x 3 My Journal \| My YouTube Videos

01-12-2008, 04:40 PM	#10
DlESEL Obsessed Elite Member Join Date: Dec 2007 Location: Delaware Posts: 47 Photos: 9	Wednesday; 1-9-2008 Light Back/Triceps (35 minutes, 22 sets) A little pressed for time in the gym today, not too bad at all. Ended up really having a decent session afterall. I absolutely LOVE rope cable rows standing up, I have no idea why. The pump that I get in my upper back doing them this way is the best pump I've gotten in a long, long time. CAT 100 1. Standing Rope Cable Rows Stack x 22 Stack x 18 Stack x 14 Stack x 12 Stack x 11 Stack x 11 Stack x 12 2. BTN Cable Pulldowns 140 x 10 140 x 10 3. DB Shrugs 100's x 10 100's x 10 Dropset 4. Rope Cable Pressdowns 70 x 8 60 x 8 50 x 8 40 x 8 30 x 8 20 x 8 Dropset 5. Hammer Strength Crunches 60 x 12 50 x 12 40 x 12 30 x 12 20 x 12 6. Cardio 5 minutes of incline walking on the treadmill. Diet- Clean, usual. Sleep- 7 hours.
	::::: DlESEL ::::: Age: 24 \| Height: 5'11.5" \| Weight: 211 lbs. \| Bodyfat: ~8% Dips: +180 x 3 \| DB Front Raises: 85's x 2/2 \| Skullcrushers: 190 x 3 Deadlifts: 635 x 1 \| Bentover Rows: 365 x 3 \| Crossbench DB Pullovers: 140 x 3 My Journal \| My YouTube Videos

01-12-2008, 04:40 PM	#11
DlESEL Obsessed Elite Member Join Date: Dec 2007 Location: Delaware Posts: 47 Photos: 9	Thursday; 1-10-2008 Light Legs/Biceps (40 minutes, 26 sets) Dropset 1. Leg Extensions Stack x 8 265 x 8 235 x 8 205 x 8 175 x 8 145 x 8 115 x 8 85 x 8 Superset 2. Rope Cable Pull-Throughs / DB SLDL Stack x 8 / 90's x 8 Stack x 8 / 90's x 8 Dropset 3. Crossbody DB Hammer Curls 70's x 7/7 60's x 7/7 50's x 7/7 40's x 7/7 30's x 7/7 20's x 7/7 4. Incline DB Curls 35's x 10/10 35's x 10/10 Triset 5. Vertical Leg Raises / Weighted Crunches / Side Bends 10 / 30 x 10 / 35's x 10/10 10 / 30 x 10 / 35's x 10/10 6. Cardio 5 minutes on the elliptical machine. Diet- Clean, usual. Sleep- 7 hours.
	::::: DlESEL ::::: Age: 24 \| Height: 5'11.5" \| Weight: 211 lbs. \| Bodyfat: ~8% Dips: +180 x 3 \| DB Front Raises: 85's x 2/2 \| Skullcrushers: 190 x 3 Deadlifts: 635 x 1 \| Bentover Rows: 365 x 3 \| Crossbench DB Pullovers: 140 x 3 My Journal \| My YouTube Videos

01-12-2008, 04:40 PM	#12
DlESEL Obsessed Elite Member Join Date: Dec 2007 Location: Delaware Posts: 47 Photos: 9	Friday; 1-11-2008 Rest 1. DB Twists 35's x 15/15 35's x 15/15 35's x 15/15 Triset 2. Vertical Leg Raises / Weighted Crunches / Side Bends 10 / 30 x 10 / 35's x 10/10 10 / 30 x 10 / 35's x 10/10 Dropset 3. Machine Hack Squat Calf Raises Stack x 12 330 x 12 270 x 12 210 x 12 150 x 12 4. Cardio 5 minutes on the elliptical machine. Diet- Clean, usual. A little high in calories because I was tired as hell with the munchies, lol. Sleep- 6 hours.
	::::: DlESEL ::::: Age: 24 \| Height: 5'11.5" \| Weight: 211 lbs. \| Bodyfat: ~8% Dips: +180 x 3 \| DB Front Raises: 85's x 2/2 \| Skullcrushers: 190 x 3 Deadlifts: 635 x 1 \| Bentover Rows: 365 x 3 \| Crossbench DB Pullovers: 140 x 3 My Journal \| My YouTube Videos

01-12-2008, 04:41 PM	#13
DlESEL Obsessed Elite Member Join Date: Dec 2007 Location: Delaware Posts: 47 Photos: 9	Saturday; 1-12-2008 Heavy Push (30 minutes, 24 sets) I was a little pissed off about not even being able to lockout on the HS bench with 5 plates on each side, lol. I know it's not that big of a deal but I expected to at least be able to hit a single. Got pretty close to locking out, but couldn't finish it. I might try this again in a couple of weeks. I'm determined to get 5 plates per side for a triple. 1. Hammer Strength Bench Presses 100 x 3 150 x 3 190 x 3 240 x 3 280 x 3 330 x 3 370 x 3 420 x 3 460 x Miss 2. Standing Arnold Presses 55's x 6 55's x 6 65's x 4 65's x 4 65's x 4 3. Tate Presses 90's x 4! click here for YouTube video 90's x 4 90's x 4 90's x 4 Always liked doing Tate presses for my triceps, a unique exercise but a good one, for sure. These always make my triceps extremely sore and seem to help with my lockout strength. Triset 4. Vertical Leg Raises / Weighted Crunches / Side Bends 10 / 30 x 10 / 35's x 10/10 10 / 30 x 10 / 35's x 10/10 5. Cardio 3 minutes on the elliptical, ran out of time, lol. Diet- Clean, usual. Tons of liquor tonight! eace: Sleep- 6 hours.
	::::: DlESEL ::::: Age: 24 \| Height: 5'11.5" \| Weight: 211 lbs. \| Bodyfat: ~8% Dips: +180 x 3 \| DB Front Raises: 85's x 2/2 \| Skullcrushers: 190 x 3 Deadlifts: 635 x 1 \| Bentover Rows: 365 x 3 \| Crossbench DB Pullovers: 140 x 3 My Journal \| My YouTube Videos

01-13-2008, 07:09 AM	#15
StanUk Light weight! Join Date: Jun 2006 Location: In a galaxy far far away Posts: 679 Photos: 1	Looking strong as ever! how come you changed your name by the way?

01-13-2008, 01:07 PM	#16
tallcall That's Mr. Incredible Elite Member Join Date: May 2007 Location: Orlando, FL Posts: 2,027 Blog Entries: 8	Hey man, good to see you back here!
	Mr. Incredible - "Of course I have a secret identity. I don't know a single superhero without one. I mean, who wants the pressure of being super all the time?" Elite Fighting Academy

01-13-2008, 02:21 PM	#17
DlESEL Obsessed Elite Member Join Date: Dec 2007 Location: Delaware Posts: 47 Photos: 9	StanUk I was just getting tired of M.J.H. and my girlfriend gave me the name so I decided to stick with it, lol. It's nice to be back on these forums I was getting really sick of how crowded BB.com forums were getting. tallcall Thanks bro, appreciate it!
	::::: DlESEL ::::: Age: 24 \| Height: 5'11.5" \| Weight: 211 lbs. \| Bodyfat: ~8% Dips: +180 x 3 \| DB Front Raises: 85's x 2/2 \| Skullcrushers: 190 x 3 Deadlifts: 635 x 1 \| Bentover Rows: 365 x 3 \| Crossbench DB Pullovers: 140 x 3 My Journal \| My YouTube Videos

01-13-2008, 02:29 PM	#18
DlESEL Obsessed Elite Member Join Date: Dec 2007 Location: Delaware Posts: 47 Photos: 9	Sunday; 1-13-2008 Heavy Pull (40 minutes, 25 sets) For being hungover as hell, really not a bad workout at all. 1. One-Arm Hammer Strength Rows 100 x 3/3 190 x 3/3 280 x 3/3 330 x 3/3 370 x 3/3 420 x 3/3 460 x 3/3 510 x 3/3 550 x 3/3! click here for YouTube video 2. Crossbench DB Pullovers 140 x 4! click here for YouTube video 140 x 3 105 x 5 105 x 5 3. DB Shrugs 110's x 6 110's x 6 4. CG Cambered-Bar Preacher Curls 115 x 6 115 x 6 115 x 6 115 x 6 Triset 5. Hanging Leg Raises / Weighted Crunches / Side Bends 10 / 30 x 10 / 30's x 12/12 10 / 30 x 10 / 30's x 12/12 6. Cardio 5 minutes on the elliptical machine. Diet- Clean, usual. Thinking about doing somewhat of a cheat meal tonight but I'm not sure yet, can't decide. Today is my first day of Lean Xtreme, haven't noticed anything yet. Apparently just for keeping cortisol levels down, etc. Was absolutely hammered last night, lol. Sleep- 7 hours.
	::::: DlESEL ::::: Age: 24 \| Height: 5'11.5" \| Weight: 211 lbs. \| Bodyfat: ~8% Dips: +180 x 3 \| DB Front Raises: 85's x 2/2 \| Skullcrushers: 190 x 3 Deadlifts: 635 x 1 \| Bentover Rows: 365 x 3 \| Crossbench DB Pullovers: 140 x 3 My Journal \| My YouTube Videos

01-13-2008, 06:26 PM	#19
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,098	Do you take any kind of supplements or AS?

01-13-2008, 06:36 PM	#20
DlESEL Obsessed Elite Member Join Date: Dec 2007 Location: Delaware Posts: 47 Photos: 9	Mista AS, no, supplements, yes. I'm currently taking Lean Xtreme and just started it today, so I'll be on this for the next month. Then after that I'll be doing Blue Up, a natural testosterone booster, and then after that probably N.O. Limits, a nitric oxide booster. If you look at post #14 I talked about the supplements I'm going to run. Outside of them I do whey protein, a creatine in my Gatorade that I drink while I workout, and that's about it. Oh, any 3 Hydroxycut Hardcore 30 minutes before I workout, also.
	::::: DlESEL ::::: Age: 24 \| Height: 5'11.5" \| Weight: 211 lbs. \| Bodyfat: ~8% Dips: +180 x 3 \| DB Front Raises: 85's x 2/2 \| Skullcrushers: 190 x 3 Deadlifts: 635 x 1 \| Bentover Rows: 365 x 3 \| Crossbench DB Pullovers: 140 x 3 My Journal \| My YouTube Videos

01-13-2008, 06:41 PM	#21
DlESEL Obsessed Elite Member Join Date: Dec 2007 Location: Delaware Posts: 47 Photos: 9	Refeed Meal I'm thinking about trying instead of cheat meal, to do a refeed meal every Sunday night. It will be around 2 hours in length, and I'll be taking about 1.2-1.5g of alpha-lipoic acid throughout the course of the 2 hours. Tonight's refeed consisted of: the biggest bowl of pasta I've ever eaten an entire bag of Rold Gold pretzels 1/2 gallon fat-free ice-cream Probably ate anywhere between 500-600g of carbs, 30-40g of protein, and about 10g of fat, over the course of about 2-3 hours. The only downside is now I'm stuffed, lol. I'm probably going to wait a few hours and then have a whey protein & natural peanut butter shake before bed.
	::::: DlESEL ::::: Age: 24 \| Height: 5'11.5" \| Weight: 211 lbs. \| Bodyfat: ~8% Dips: +180 x 3 \| DB Front Raises: 85's x 2/2 \| Skullcrushers: 190 x 3 Deadlifts: 635 x 1 \| Bentover Rows: 365 x 3 \| Crossbench DB Pullovers: 140 x 3 My Journal \| My YouTube Videos

01-13-2008, 08:22 PM	#22
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,098	Oh sorry I missed that post, I only read the first few.