World-pharma.org


Time to get back in the gym

Page 1 of 2 12 LastLast
Results 1 to 30 of 33
  1. #1
    Newly Married
    ELITE MEMBER
    Whatsaroid?'s Avatar


    Join Date
    Apr 2009
    Gender
    Male
    Location
    Korea
    Posts
    283
    Rep Points
    2437589

    Time to get back in the gym

    Ok so I've taken a lil over a month hiatus from the gym due to working 70+ hours a week. I'm going to use the 5/3/1 method as it looks like fun and my goal is to increase my past maxes and slowly wean off the smith machine.

    I need to weigh myself tonight but as for height I'm 5'9 and I might post a starting pic up but from working 16 hour days and not eatting to well you might not want to see it haha.

    All of these are smith machine as I workout late night, no spotter and I don't count the bar.

    Bench 380
    I.Bench 300
    Deadlift 420
    Squat 400
    Weighted dips +90 lb

    The routine looks like this

    Basic setup:

    Week 1 = 3 sets of 5 reps
    Week 2 = 3 sets of 3 reps
    Week 3 = 5/3/1
    Week 4 = deload, 3 sets of 8 reps

    the cycle:

    Week 1-

    mon - military press
    wed - deadlifts
    fri - flat bench

    Week 2-

    mon - squats
    wed - military press, incline bench
    fri - deadlifts

    Week 3
    mon - flat bench
    wed - squats
    fri - military press

    Week 4
    mon - deadlifts
    wed - flat bench
    fri - squats

    So tonights workout after my homework that is

    PM-Music will be Finch
    Military press-3-5 sets of 5 to 10 reps
    Weighted dips-3-5 sets of 6-20 reps-Will be adding a 45 plate
    Barbell shrugs-3-5 sets of 10-25 reps
    Last edited by Whatsaroid?; 05-18-2009 at 01:09 PM.
    IRONMAGLABS INC.
    www.IronMagLabs.com
    Quality Supplements For Bodybuilders; By Bodybuilders!

    Best Quote "You have two choices in life: you can stay single and be miserable, or get married...and wish you were dead." - W.W. Renwick

  2. #2
    Newly Married
    ELITE MEMBER
    Whatsaroid?'s Avatar


    Join Date
    Apr 2009
    Gender
    Male
    Location
    Korea
    Posts
    283
    Rep Points
    2437589

    Last nights workout
    Military press-90x10-110x10-130x10
    Weighted dips +45-10-10-10
    Barbell shrugs-180x10-230x10-300x10

    This was a pretty light workout as you can see but I worked 2pm to 6am sunday going into monday morning then 10am to 7pm monday afternoon so I had no sleep for over a day going into the workout.

    Today biked halfway to work for cardio-9 miles
    Tonight starting a cycle of The One, I'm going to try and double dip and bulk up and cut some bf off so we wil see how this goes.
    IRONMAGLABS INC.
    www.IronMagLabs.com
    Quality Supplements For Bodybuilders; By Bodybuilders!

    Best Quote "You have two choices in life: you can stay single and be miserable, or get married...and wish you were dead." - W.W. Renwick

  3. #3
    Super Hero in Training
    Burner02's Avatar


    Join Date
    Mar 2002
    Gender
    Male
    Location
    Mezar E Sharif, Afghanistan
    Posts
    30,666
    Rep Points
    100733174


    Good luck! Wow...long days.
    You sure you can't switch over to some free weights? I always work out alone. DB's are great when solo if you are afraid of getting stuck under a bar.
    Success leaves clues. People who produce outstanding results do specific things to create those results

    Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem

    THERE IS NO TOMORROW!
    - Appollo Creed

  4. #4
    Registered User
    rantorcha's Avatar


    Join Date
    Apr 2009
    Location
    Miami, FL
    Posts
    111
    Rep Points
    150811

    Glad to see you are getting back at it! If you have any issues, let us know.

  5. #5
    Newly Married
    ELITE MEMBER
    Whatsaroid?'s Avatar


    Join Date
    Apr 2009
    Gender
    Male
    Location
    Korea
    Posts
    283
    Rep Points
    2437589

    Quote Originally Posted by Burner02 View Post
    Good luck! Wow...long days.
    You sure you can't switch over to some free weights? I always work out alone. DB's are great when solo if you are afraid of getting stuck under a bar.
    Great Idea I might do these starting out as a warm up until I get use to them.


    Quote Originally Posted by rantorcha View Post
    Glad to see you are getting back at it! If you have any issues, let us know.
    I really appreciate that, thanks

    Todays workout will be
    Leg Curls 3-5 sets of 5-30 reps
    Deadlift 3 sets of 5 reps
    Weighted Crunches 3-5 sets of 10-50 reps
    Hanging Leg Raises 3-5 sets of 10-50 reps

    So not to double post to much I'm going to edit this post with what I did on the lifts later. (Daydreaming at work about the gym tonight)

    Here is a video of my first log post for this body transformation challenge on another board. How it works: you take their product "The One" for 4 weeks and the person to gain the most wins prizes. Today is day 2



    So far for breakfast
    9am: 2 cans tuna with mustard and mayo then 30 gm muscle milk RTD
    I've made a 50 gram shake with 1 scoop AI essentials mixed in to sip on all day.
    Last edited by Whatsaroid?; 05-20-2009 at 12:27 PM.
    IRONMAGLABS INC.
    www.IronMagLabs.com
    Quality Supplements For Bodybuilders; By Bodybuilders!

    Best Quote "You have two choices in life: you can stay single and be miserable, or get married...and wish you were dead." - W.W. Renwick

  6. #6
    Newly Married
    ELITE MEMBER
    Whatsaroid?'s Avatar


    Join Date
    Apr 2009
    Gender
    Male
    Location
    Korea
    Posts
    283
    Rep Points
    2437589

    Ok For lunch
    Grilled Stuft Burrito–Chicken-640 cals-210 cals from fat-23 total fat-2160 sodium-73 carbs-34 pro
    Grilled Stuft Burrito–Steak-630 cals-220 cals from fat-25 total fat -1930 sodium-72 carbs 30-pro

    Ok I ate both burritos and purchased two more one for break and one for after work then gym time then dinner.
    IRONMAGLABS INC.
    www.IronMagLabs.com
    Quality Supplements For Bodybuilders; By Bodybuilders!

    Best Quote "You have two choices in life: you can stay single and be miserable, or get married...and wish you were dead." - W.W. Renwick

  7. #7
    Senior Member
    ELITE MEMBER
    Hench's Avatar


    Join Date
    Apr 2008
    Gender
    Male
    Location
    UK
    Posts
    1,697
    Rep Points
    138169969


    Cool video. Ill be tuning in.

    What's your diet gona look like during the cycle?

  8. #8
    Newly Married
    ELITE MEMBER
    Whatsaroid?'s Avatar


    Join Date
    Apr 2009
    Gender
    Male
    Location
    Korea
    Posts
    283
    Rep Points
    2437589

    Quote Originally Posted by Moondogg View Post
    Cool video. Ill be tuning in.

    What's your diet gona look like during the cycle?
    A lot of burritos and can tuna I love the stuff and there good for a bulk anyway. I have a fridge full of tuna, frozen fish and beef patties. I drink one to two v8's a day and I'm on great healthy supplements I'll post a list of what I'm on when I get home.
    IRONMAGLABS INC.
    www.IronMagLabs.com
    Quality Supplements For Bodybuilders; By Bodybuilders!

    Best Quote "You have two choices in life: you can stay single and be miserable, or get married...and wish you were dead." - W.W. Renwick

  9. #9
    Newly Married
    ELITE MEMBER
    Whatsaroid?'s Avatar


    Join Date
    Apr 2009
    Gender
    Male
    Location
    Korea
    Posts
    283
    Rep Points
    2437589

    Last nights workout
    Leg Press: 270x10-450x8-630x5-810x2-900x1 I was going down as far as it goes, I'm not sure if thats good or bad
    Deadlift: 90-10 (warm up) 180x5-270x5-360x5
    Floor wipers
    Weighted Sit ups: 25x10-25x10-25x10

    Narration

    I did Leg press first since the gym was packed and it was available, lucky for me not many were using the 45 plates. My back started hurting after doing them so I took a 5 min break to stretch then hit the deadlift. After this I had to lay down as the sweat and back pain tells me to take a break.

    After a 15 minute break and stretch I feel a lot better so I did floor wipers since I'm already laying down. After I did weighted sit ups on the ab bench

    One thing I liked about last night...Drum roll plz..I didn't use gloves, straps or belt for deadlift I haven't leg pressed since I don't know when but looking at what I did I'd say I'm doing pretty good. Just think this is only 3 days into my 4 weeks.

    Breakfast
    Two cans tuna, mustard, mayo and two boiled eggs
    For lunch I'm going for a jog then eating a tuna salad and muscle milk RTD.
    My cals so far will be low but when I get home I'm going to jog again then going to an all you can eat buffet and trying out the new ATW espresso protein.
    Last edited by Whatsaroid?; 05-21-2009 at 05:34 PM.
    IRONMAGLABS INC.
    www.IronMagLabs.com
    Quality Supplements For Bodybuilders; By Bodybuilders!

    Best Quote "You have two choices in life: you can stay single and be miserable, or get married...and wish you were dead." - W.W. Renwick

  10. #10
    Newly Married
    ELITE MEMBER
    Whatsaroid?'s Avatar


    Join Date
    Apr 2009
    Gender
    Male
    Location
    Korea
    Posts
    283
    Rep Points
    2437589

    Tonights workout
    Flat Bench 3 sets of 5 reps
    Inclne Bench 3-5 sets of 6-20 reps
    Rows 3-5 sets of 6-30 reps

    Percentage setup for main workout

    Week 1 = 75% x 5 reps , 80% x 5 reps , 85% x 5 reps

    Narration
    Woke up sore and thinking I might set up a back message appointment and chill in the hot tub a lot this weekend.

    Update on my jobs
    I found out today at 3am I'm working another 16 hour day sunday but my day job is off on monday so I can sleep in, hit the gym then pool and hot tub. So weekly I'm still doing 70+ hours 40 at weekday job, 30 on weekends and I do overtime at both that's why the +

    Breakfast
    2 cans tuna mayo and mustard
    12 egg whites
    1 V8

    Supplements
    The One-3 pills a day
    Nutra fish oil-20 a day
    Bulk CLA-10 caps a day
    RPN Flawless
    ATW-IronMagLabs Whey Protein Isolate
    IML Flex Rx-5 pills a day
    IML Essence EFA-3 pills a day
    IML Lean Fuel Extreme-3 caps a day
    Super Cissus RX two 000 caps a day
    AI life support-8 pills a day
    IRONMAGLABS INC.
    www.IronMagLabs.com
    Quality Supplements For Bodybuilders; By Bodybuilders!

    Best Quote "You have two choices in life: you can stay single and be miserable, or get married...and wish you were dead." - W.W. Renwick

  11. #11
    Newly Married
    ELITE MEMBER
    Whatsaroid?'s Avatar


    Join Date
    Apr 2009
    Gender
    Male
    Location
    Korea
    Posts
    283
    Rep Points
    2437589

    Tonights workout
    10 min stretch
    Elliptical 30 mins
    Warm Up-Front Squats 90x10
    Leg Ext 165x20-175x15-187x10-200x5
    Squats 180x5 (<warm up) 250x3-300x3-350x3 Main Workout
    Decline sit ups 25/20/15/10/5
    Bulgarian Split Squats 50 <dumbbells> 10 reps-25x5

    Percentage setup for main workout

    Week 2 = 80% x 3 reps , 85% x 3 reps , 90% x 3 reps

    Narration
    I woke up today not wanting to do anything, I have to clean my house, study for my finale tomorrow night and it figures I didn't do either yet

    Sleeping Over The Weekend
    I had 4 hours of sleep Saturday before work then 6 Sunday before doing a 16 hour shift. I woke up today at 4pm (9 hours of sleep ) and was still tired and felt miserable

    I went to the gym not having any energy but I had a decent workout

    Breakfast
    Nothing
    Lunch
    Ribs and steak
    Dinner
    Beef and broccoli stir fry

    My eating habits today were pretty horrible but I just had no energy to really do anything but I always feel like this on Mondays anyway.
    Last edited by Whatsaroid?; 05-26-2009 at 12:48 AM.
    IRONMAGLABS INC.
    www.IronMagLabs.com
    Quality Supplements For Bodybuilders; By Bodybuilders!

    Best Quote "You have two choices in life: you can stay single and be miserable, or get married...and wish you were dead." - W.W. Renwick

  12. #12
    Super Hero in Training
    Burner02's Avatar


    Join Date
    Mar 2002
    Gender
    Male
    Location
    Mezar E Sharif, Afghanistan
    Posts
    30,666
    Rep Points
    100733174


    Dude!
    Tuna for breakfast?? You sir...are hordcore! Sick...but hardcore!
    You seem to eat pretty good most of the time...bet your body liked what you ate yesterday...
    but..gawd...tuna for breaky????
    Is that like...a west coast thing? 'cause I like eggs for breakfast...

    I used to work a ton of hours w/ 3 jobs...got used to moving on 4 hours of sleep...now down to one, 60 hrs a week...and if I don't get my 6-7 hours...its gonna be a bad day...
    ...and now, the P has run out of blue Monster...my liquid crack! Friggn' war zone!

    Just curious:
    "Tonights workout
    Flat Bench 3 sets of 5 reps
    Inclne Bench 3-5 sets of 6-20 reps
    Rows 3-5 sets of 6-30 reps"

    you did one exercise for one BP and the 2 for the other. Run out of gas or why not keep it balanced?
    Success leaves clues. People who produce outstanding results do specific things to create those results

    Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem

    THERE IS NO TOMORROW!
    - Appollo Creed

  13. #13
    Newly Married
    ELITE MEMBER
    Whatsaroid?'s Avatar


    Join Date
    Apr 2009
    Gender
    Male
    Location
    Korea
    Posts
    283
    Rep Points
    2437589

    Quote Originally Posted by Burner02 View Post
    Dude!
    Tuna for breakfast?? You sir...are hordcore! Sick...but hardcore!
    You seem to eat pretty good most of the time...bet your body liked what you ate yesterday...
    but..gawd...tuna for breaky????
    Is that like...a west coast thing? 'cause I like eggs for breakfast...

    I used to work a ton of hours w/ 3 jobs...got used to moving on 4 hours of sleep...now down to one, 60 hrs a week...and if I don't get my 6-7 hours...its gonna be a bad day...
    ...and now, the P has run out of blue Monster...my liquid crack! Friggn' war zone!

    Just curious:
    "Tonights workout
    Flat Bench 3 sets of 5 reps
    Inclne Bench 3-5 sets of 6-20 reps
    Rows 3-5 sets of 6-30 reps"

    you did one exercise for one BP and the 2 for the other. Run out of gas or why not keep it balanced?

    Your right I did way more that night I'm not sure why I didn't update that correctly let me get that nights real numbers.

    It should be:
    Fridays Workout
    Flat Bench 250x5-300x5-350x5
    Inclne Bench 90x10-110x10-130x10-230x5-280x5
    MTS Rows 70x20-80x20-90x10
    Seated Rows 145x10-175x10-190x10-175x10
    and I did abs but I forgot machines name

    Oh and tuna for breakfast I like it because its fast and gets the job done. If I have a lot of time in the morning I'd cook more and better food but I often don't.
    IRONMAGLABS INC.
    www.IronMagLabs.com
    Quality Supplements For Bodybuilders; By Bodybuilders!

    Best Quote "You have two choices in life: you can stay single and be miserable, or get married...and wish you were dead." - W.W. Renwick

  14. #14
    Newly Married
    ELITE MEMBER
    Whatsaroid?'s Avatar


    Join Date
    Apr 2009
    Gender
    Male
    Location
    Korea
    Posts
    283
    Rep Points
    2437589

    Breakfast
    8:30 am Serving Beef and broccoli stir fry,
    9:10am One can of tuna washed down with water.
    Lunch
    11am Serving Beef and broccoli stir fry,[/B]
    11:30am Huge Serving Carne Asada, beans, rice, salsa and flower tortilla
    1:30pm 2 scoop Espresso whey
    Dinner
    9:30pm Serving veggie lasagna
    10pm Beef and broccoli stir fry,
    Later on I'm going to finish the stir fry and bake enough fish to last a few days I'd just need to heat it up and wash it down with water.

    New video
    I had to knock out 60 push ups to join this push up contest on another board so I'll post video here as well since I just took it. Note the AppNut The One t-shirt on



    Does this video make my butt look big?
    IRONMAGLABS INC.
    www.IronMagLabs.com
    Quality Supplements For Bodybuilders; By Bodybuilders!

    Best Quote "You have two choices in life: you can stay single and be miserable, or get married...and wish you were dead." - W.W. Renwick

  15. #15
    Super Hero in Training
    Burner02's Avatar


    Join Date
    Mar 2002
    Gender
    Male
    Location
    Mezar E Sharif, Afghanistan
    Posts
    30,666
    Rep Points
    100733174


    Quote Originally Posted by Whatsaroid? View Post
    Oh and tuna for breakfast I like it because its fast and gets the job done. If I have a lot of time in the morning I'd cook more and better food but I often don't.
    good lookin' workouts, bud-
    ever try egg beaters? Those cook up pretty quick.
    Success leaves clues. People who produce outstanding results do specific things to create those results

    Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem

    THERE IS NO TOMORROW!
    - Appollo Creed

  16. #16
    Newly Married
    ELITE MEMBER
    Whatsaroid?'s Avatar


    Join Date
    Apr 2009
    Gender
    Male
    Location
    Korea
    Posts
    283
    Rep Points
    2437589

    Quote Originally Posted by Burner02 View Post
    good lookin' workouts, bud-
    ever try egg beaters? Those cook up pretty quick.
    Yea I have a fridge full but I just noticed they expired so I'm going to buy a few more (6)

    Breakfast
    2 servings veggie lasagna

    Last nights workout
    40 mins elliptical
    Cals 543
    Mi 3.48
    Last edited by Whatsaroid?; 05-27-2009 at 11:40 AM.
    IRONMAGLABS INC.
    www.IronMagLabs.com
    Quality Supplements For Bodybuilders; By Bodybuilders!

    Best Quote "You have two choices in life: you can stay single and be miserable, or get married...and wish you were dead." - W.W. Renwick

  17. #17
    SHRUG LIKE YOU MEAN IT
    MODERATOR
    Gazhole's Avatar


    Join Date
    Oct 2004
    Gender
    Male
    Location
    Wales, UK
    Posts
    11,087
    Rep Points
    180589670


    I like the way you have this program set up, man. Good intense focused sessions rather than hitting the muscle from a billion angles is definitely something that has worked for me lately.

    Does that 5/3/1 setup in your first post relate only to the main exercise for that day? What is the "plan" for the accessory lifts or do you go on feel for those?

    Looks like you go heavy for the main exercise, and use high volume for the other 2/3 after that?

    Tis good
    http://www.getlifting.info

    Disclaimer: All health, fitness, diet, nutrition, anabolic steroid & supplement information posted here is intended for educational and informational purposes only, and is not intended as a substitute for proper medical advice from a medical doctor. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. If you choose to use AAS it's your responsibility to know the laws of the country that you live in. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website.

  18. #18
    Registered User
    rantorcha's Avatar


    Join Date
    Apr 2009
    Location
    Miami, FL
    Posts
    111
    Rep Points
    150811

    I tell ya...I could really use one of those burritos you talked about earlier. lol

    Lookin' pretty good there, 'Roid. Keep up your hard work.

  19. #19
    Newly Married
    ELITE MEMBER
    Whatsaroid?'s Avatar


    Join Date
    Apr 2009
    Gender
    Male
    Location
    Korea
    Posts
    283
    Rep Points
    2437589

    Here is the program, in it's entirety!!!

    The 5/3/1 method
    A program from Jim Wendler:

    Basic setup:

    Week 1 = 3 sets of 5 reps
    Week 2 = 3 sets of 3 reps
    Week 3 = 5/3/1
    Week 4 = deload, 3 sets of 5 reps

    Percentage setup:

    Week 1 = 75% x 5 reps , 80% x 5 reps , 85% x 5 reps
    Week 2 = 80% x 3 reps , 85% x 3 reps , 90% x 3 reps
    Week 3 = 75% x 5 reps , 85% x 3 reps , 95% x 1 rep
    Week 4 = deload - 60% x 5 reps , 65% x 5 reps , 70% x 5 reps

    The cycle:

    Week 1-

    mon - military press
    wed - deadlifts
    fri - flat bench

    Week 2-

    mon - squats
    wed - military press
    fri - deadlifts

    Week 3

    mon - flat bench
    wed - squats
    fri - military press

    Week 4

    mon - deadlifts
    wed - flat bench
    fri - squats

    Accessory Work :

    MILITARY PRESS DAY -

    delt / chest exercise - pick one of the following : 3-5 sets of 6-20 reps -

    side db raises
    db incline press
    db flat bench
    weighted dips
    blast strap pushups

    rear delt / trap exercise - pick one of the following for 3-5 sets of 10-25 reps -

    barbell shrugs
    db rear delt raises
    face pulls
    db power cleans
    band pull aparts

    DEADLIFT DAY -

    Pos. chain / Ham exercise - pick one of the following for 3-5 sets of 5-30 reps -

    kettelbell swings
    leg curls
    back extensions
    glute ham raises
    pullthroughs

    Abs / Obliques exercise - pick one of the following for 3-5 sets of 10-50 reps -

    ab wheel rollouts
    situps
    hanging leg raises
    weighted crunches
    side bends

    FLAT BENCH DAY -

    delt / chest exercise - pick one of the following for 3-5 sets of 6-20 reps -

    pushups
    incline bench
    machine military press
    upright rows
    side db raises

    lat exercise - pick one of the following for 3-5 sets of 6-30 reps -

    chinups/pullups
    pulldowns
    db rows
    chest supported rows
    pulley rows

    SQUAT DAY :

    Quad exercise - pick one of the following for 3-5 sets of 6-20 reps -

    bulgarian split squats
    lumberjack squats
    hack squats
    belt squats
    leg presses

    Abs / obliques exercise- pick one of the following for 3-5 sets of 10-50 reps -

    weighted situps
    hanging leg raises
    ab wheel rollouts
    weighted crunches
    side bends
    IRONMAGLABS INC.
    www.IronMagLabs.com
    Quality Supplements For Bodybuilders; By Bodybuilders!

    Best Quote "You have two choices in life: you can stay single and be miserable, or get married...and wish you were dead." - W.W. Renwick

  20. #20
    Newly Married
    ELITE MEMBER
    Whatsaroid?'s Avatar


    Join Date
    Apr 2009
    Gender
    Male
    Location
    Korea
    Posts
    283
    Rep Points
    2437589

    Quote Originally Posted by Gazhole View Post
    I like the way you have this program set up, man. Good intense focused sessions rather than hitting the muscle from a billion angles is definitely something that has worked for me lately.

    Does that 5/3/1 setup in your first post relate only to the main exercise for that day? What is the "plan" for the accessory lifts or do you go on feel for those?

    Looks like you go heavy for the main exercise, and use high volume for the other 2/3 after that?

    Tis good
    I posted how it works up for you rather then explaining and confusing you.


    Quote Originally Posted by rantorcha View Post
    I tell ya...I could really use one of those burritos you talked about earlier. lol

    Lookin' pretty good there, 'Roid. Keep up your hard work.
    Yea their pretty good but I need to start making my own food and stay away from fast food.
    IRONMAGLABS INC.
    www.IronMagLabs.com
    Quality Supplements For Bodybuilders; By Bodybuilders!

    Best Quote "You have two choices in life: you can stay single and be miserable, or get married...and wish you were dead." - W.W. Renwick

  21. #21
    SHRUG LIKE YOU MEAN IT
    MODERATOR
    Gazhole's Avatar


    Join Date
    Oct 2004
    Gender
    Male
    Location
    Wales, UK
    Posts
    11,087
    Rep Points
    180589670


    Thanks for that dude, definitely gonna save that one! Looks like a solidly planned setup
    http://www.getlifting.info

    Disclaimer: All health, fitness, diet, nutrition, anabolic steroid & supplement information posted here is intended for educational and informational purposes only, and is not intended as a substitute for proper medical advice from a medical doctor. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. If you choose to use AAS it's your responsibility to know the laws of the country that you live in. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website.

  22. #22
    Newly Married
    ELITE MEMBER
    Whatsaroid?'s Avatar


    Join Date
    Apr 2009
    Gender
    Male
    Location
    Korea
    Posts
    283
    Rep Points
    2437589

    Narration
    I was to sleepy last night to workout once I got home . I did 100 push ups on my lunch break and 50 after work so that might have been why but I played catch up today and did most of it this morning and will go back for the rest and sauna tonight.

    This mornings workout
    Hang clean press 90x10-100x10-90x5
    Standing Military press 90x3-100x3-90x3-BTW I dont count the bar
    Face pulls 5x10-6x10-7x10-8x10
    Weighted push ups 30 pound vest on 50 pushups before shower
    20 min Elliptical
    300 cals burned

    I'm going to go back tonight to do the incline and sauna
    Incline bench around 250 for 25 to 30 reps then sauna.

    Breakfast
    Chicken sandwhich
    Snack
    2 scoops espresso whey
    Lunch will be
    2 cans of tuna
    Snack
    2 scoops espresso whey
    Dinner
    Fish and chicken

    Heads up
    Started two pumps DermaTherm Target today

    Update on my training
    I'm signing up to train with bodysynergytraining DOT com
    Its a mix of strongman and underground training so I'm excited for that 3 times a week 7am to 9am and if I still have energy I'll still do my main workouts like power cleans, deads, squats, pull ups and bench on off days from the training if I feel my body isn't being stimulated enough.
    IRONMAGLABS INC.
    www.IronMagLabs.com
    Quality Supplements For Bodybuilders; By Bodybuilders!

    Best Quote "You have two choices in life: you can stay single and be miserable, or get married...and wish you were dead." - W.W. Renwick

  23. #23
    Super Hero in Training
    Burner02's Avatar


    Join Date
    Mar 2002
    Gender
    Male
    Location
    Mezar E Sharif, Afghanistan
    Posts
    30,666
    Rep Points
    100733174


    lookn' good in da hood, amigo!
    (felt a little thuggish)

    A breakfast burrito DOES sound good...
    Success leaves clues. People who produce outstanding results do specific things to create those results

    Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem

    THERE IS NO TOMORROW!
    - Appollo Creed

  24. #24
    Newly Married
    ELITE MEMBER
    Whatsaroid?'s Avatar


    Join Date
    Apr 2009
    Gender
    Male
    Location
    Korea
    Posts
    283
    Rep Points
    2437589

    Training This Morning

    First circuit
    Dynamic stretching-I was tired after these
    Kettlebell swings till failure
    Kettleball press till failure
    BW squats till failure
    Band pull apart
    Rope pull ups till falure
    push ups on dumbbells till failure

    Second circuit
    25 pound chains on squats till failure
    Band pull apart
    25 pound chains on rope pull ups till failure
    25 pound chains on push ups on dumbbells till failure

    Third circuit
    25 pound chains on squats till failure
    Band pull apart
    Pull ups on olympic rings <not sure what their called
    25 pound chains on push ups on dumbbells till failure

    Lastly
    Drag some weights across the gym then pull it back two times

    Then stretch and that's it

    Narration
    I went top the gym last night and did incline 200x30-200x25 then went for a jog then sauna and stretched. I was tired and sore from this then going into training at 7am at this gym was insane I was so sore at the end I could hardly move and told him I couldn't do anymore (yes I felt like a wuse.) Walked to my car then threw up and fell asleep for an hour.

    Best gym day of my life I can't wait to go back
    IRONMAGLABS INC.
    www.IronMagLabs.com
    Quality Supplements For Bodybuilders; By Bodybuilders!

    Best Quote "You have two choices in life: you can stay single and be miserable, or get married...and wish you were dead." - W.W. Renwick

  25. #25
    Newly Married
    ELITE MEMBER
    Whatsaroid?'s Avatar


    Join Date
    Apr 2009
    Gender
    Male
    Location
    Korea
    Posts
    283
    Rep Points
    2437589

    Burner, hows life in Kabul, Afghanistan?
    IRONMAGLABS INC.
    www.IronMagLabs.com
    Quality Supplements For Bodybuilders; By Bodybuilders!

    Best Quote "You have two choices in life: you can stay single and be miserable, or get married...and wish you were dead." - W.W. Renwick

  26. #26
    Super Hero in Training
    Burner02's Avatar


    Join Date
    Mar 2002
    Gender
    Male
    Location
    Mezar E Sharif, Afghanistan
    Posts
    30,666
    Rep Points
    100733174


    This city has the most polluted air quality in the world....I'm trading income for health...oi.
    Tis about time to hit the gym...
    I REALLY miss being home. BUT! I'e got a 'mission' to accomplish here first...20 more months...and I'll be good to go.
    Success leaves clues. People who produce outstanding results do specific things to create those results

    Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem

    THERE IS NO TOMORROW!
    - Appollo Creed

  27. #27
    Newly Married
    ELITE MEMBER
    Whatsaroid?'s Avatar


    Join Date
    Apr 2009
    Gender
    Male
    Location
    Korea
    Posts
    283
    Rep Points
    2437589

    Training This Morning

    Dynamic stretching-I was tired after these again-I think I'm out of shape

    First set of circuit's x4
    BB bench from ground 15 reps every set he increased weight
    Lunges accross the gym back and forth

    Second set of circuit's x3
    Sandbag Power cleans 70 pound bag
    Kettleball press

    Then stretch and that's it

    Narration
    Another great workout that it seemed I wasn't prepared for . I did deads friday and my lower back got tight and started to hurt really bad so I had to cut this mornings workout short, I almost couldn't walk.

    He was like wow really, I'm like yea I can't do anymore.

    I got to work today people are like I'm tired already, I told them I've been at work since 10pm sunday, went to the gym right after that and now I'm here for 9 hours so no excuses. Haha they called me superman

    I have 80 bux worth of tuna in my car so I'm going to be eatting a lot of that and drinking a ton of water to flush my system.

    Tonight's workout
    Flat Bench
    Weighted pushups
    Machine military press
    Chinups/pullups

    Percentage setup: Week 3 = 75% x 5 reps , 85% x 3 reps , 95% x 1 rep

    Breakfast
    6:50am 15 gram protein bar
    Snack
    8:50am 16 gram tuna salad and grapfruit juice
    Lunch will be
    3 cans of tuna
    Snack
    2 scoops Monster milk
    Snack 2 before leaving work around 7:30pm
    2 cans tuna
    Snack 3
    4 scoops moster milk after workout
    Dinner
    Not sure yet
    Snack before bed
    15 gram protein bar

    Here is how my shirts going to look once its here. My next batch of shirts might be more creative but I'm still thinking of ideas.
    Attached Images Attached Images
    IRONMAGLABS INC.
    www.IronMagLabs.com
    Quality Supplements For Bodybuilders; By Bodybuilders!

    Best Quote "You have two choices in life: you can stay single and be miserable, or get married...and wish you were dead." - W.W. Renwick

  28. #28
    Newly Married
    ELITE MEMBER
    Whatsaroid?'s Avatar


    Join Date
    Apr 2009
    Gender
    Male
    Location
    Korea
    Posts
    283
    Rep Points
    2437589

    Quote Originally Posted by Burner02 View Post
    This city has the most polluted air quality in the world....I'm trading income for health...oi.
    Tis about time to hit the gym...
    I REALLY miss being home. BUT! I'e got a 'mission' to accomplish here first...20 more months...and I'll be good to go.
    Jeez well good luck in everything man. Give em hell

    Are you married if not hows the ladies over there?
    IRONMAGLABS INC.
    www.IronMagLabs.com
    Quality Supplements For Bodybuilders; By Bodybuilders!

    Best Quote "You have two choices in life: you can stay single and be miserable, or get married...and wish you were dead." - W.W. Renwick

  29. #29
    Super Hero in Training
    Burner02's Avatar


    Join Date
    Mar 2002
    Gender
    Male
    Location
    Mezar E Sharif, Afghanistan
    Posts
    30,666
    Rep Points
    100733174


    not married...they all look the same after while...

    naw...there are some good looking women here...haven't quite succomed to the 'desert beauty' syndrome yet...

    I get ignored on all continents....
    Success leaves clues. People who produce outstanding results do specific things to create those results

    Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem

    THERE IS NO TOMORROW!
    - Appollo Creed

  30. #30
    Newly Married
    ELITE MEMBER
    Whatsaroid?'s Avatar


    Join Date
    Apr 2009
    Gender
    Male
    Location
    Korea
    Posts
    283
    Rep Points
    2437589

    Training This Morning

    First circuit x2
    Dynamic stretching-I'm not tired after these anymore
    Deadlifts to check my form with high reps then high weight, I guess to see how well I keep a good form. I learned a lot here
    Push ups on dumbbells till failure
    Band stretches till failure
    Lunges-I could only do one round of these

    Second circuit x3
    Ring dips
    Band pull apart
    Kettleball with rope concentration curl's till failure
    25 pound chains on push ups on dumbbells till failure


    Lastly
    Drag some weights across the gym and back x4

    Then stretch and that's it

    Breakfast
    Tuna salad and V8
    Snack
    Cobb salad and grapefruit juice
    Snack 2
    3 scoops Monster milk
    Lunch
    3 to 4 cans tuna
    Snack
    Protein bar and maybe another Monster milk
    Dinner
    TBD


    Narration
    I think I may have really pulled something in my lower back last week deadlifting, it seems to get tight everyday now.

    I'll be getting on the scale tonight to check my weight, I'm trying to lean bulk so it shouldnt be anything drastic although I'm loking better mirror wise.

    Last nights workout
    10 min Stretch

    Circuitx10
    20 min spin bike
    30 push ups

    I do circuits like this for endurance as well as getting ready for the push up contest this summer. Winner gets 500

    I was in the gym till about 12:30am went to sleep around 1am then up at 6 to be at the gym at 7am now I'm at work 10 to 7:30
    IRONMAGLABS INC.
    www.IronMagLabs.com
    Quality Supplements For Bodybuilders; By Bodybuilders!

    Best Quote "You have two choices in life: you can stay single and be miserable, or get married...and wish you were dead." - W.W. Renwick

Page 1 of 2 12 LastLast

Similar Threads

  1. I Am Back.. This Time Until I Die..
    By nectron101 in forum Supplements
    Replies: 1
    Last Post: 03-28-2007, 11:06 PM
  2. Best BACK of all time?
    By Pumping Iron in forum Training
    Replies: 19
    Last Post: 03-20-2007, 03:46 PM
  3. Top running back of all time!!!!
    By TJ Cline in forum Sports
    Replies: 12
    Last Post: 04-26-2006, 07:49 PM
  4. Best Running Back Of All Time
    By god hand in forum Sports
    Replies: 72
    Last Post: 04-17-2006, 01:15 AM
  5. Im back for real this time!
    By wilson502 in forum Training
    Replies: 10
    Last Post: 07-05-2005, 10:37 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  


1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 59 60 61 62 63 64 65 66 67 68 69 70 71 72 73