~heavyiron transformation~The UncleZ HEAD to HEAD Challenge~

[Grozny]

9-14-2011

Back

235lbs this am

I had high energy and focus today. I had a good pump and was strong on all lifts.

Seated cable rows

150 x 15 reps strict~full stretch forward on the last 5 reps
195 x 12 reps strict~full stretch forward on the last 2 reps
225 x 8 reps strict
285 x 8 reps strict~15 lbs more than last session

Overhead medium grip behind the neck cable pull downs

150 x 10 slow reps with squeeze at the end
180 x 8 slow reps with squeeze at the end
225 x 8 reps
255 x 8 reps~2 reps more than last session

Hyper extensions

bodyweight x 15 reps
holding 1 plate x 15 reps
holding 2 plates x 15 reps
holding 3 plates x 10 reps~1 more plate than last session

Shrugs on clean and press machine

1 plate each side x 15 reps
2 plates each side x 15 reps
3 plates each side x 15 reps
3 plates and a 25 each side x 10 reps~50lbs more than last session

Rear delt cable machine (Reverse pec dec)

100lbs x 12 reps
120lbs x 10 reps
140lbs x 10 slow reps
170lbs x 10 reps~10lbs more than last session

Cardio

30 min treadmill cardio post training.

Level 3 incline at 4.2 mph doing intervals~1 level higher than last weeks session

I decided to do my cheat/refeed tonight. 7 dinner rolls, salad w/blue cheese, cheeseburger a few fries and half a brownie ice cream sundae and a large beer.

any new picture u looks pretty huge )

 

[hypno]

Wowsers thread getting big. Kinda like you! Good job!

 

[SwoleZilla]

Wowsers thread getting big. Kinda like you! Good job!

not kinda like him...hahah

 

[hypno]

Okay true hehe but my point is still valid

 

[SwoleZilla]

Okay true hehe but my point is still valid

haha yes sir it sure is

 

[bigbenj]

nice work, big dog.

 

[heavyiron]

any new picture u looks pretty huge )

I will try to get some up soon brother!

 

[vannesb]

I will try to get some up soon brother!

Yea lets see some legs!

 

[heavyiron]

Chicken, salad, almond butter...

 

[chucky1]

255 x 8 reps~2 reps more than last session...crazy! Behind the neck lat PD's, that awesome Heavy nice job brother

 

[heavyiron]

255 x 8 reps~2 reps more than last session...crazy! Behind the neck lat PD's, that awesome Heavy nice job brother

Thanks, that set kicked my ass. LOL!

 

[heavyiron]

45 minutes interval elliptical cardio~level 11

 

[robbiek426]

Everything is looking good heavy!

 

[SwoleZilla]

bustin out da cardio session mang! nice

 

[gamma]

cardio is so awesome....hahaha

 

[SwoleZilla]

hope everyone that isnt going to da O will be watchin it here:
http://www.ironmagazineforums.com/bodybuilding-gossip/142599-mr-olympia-free-webcast.html

and if you guys are going F you guys!!! im jealous

 

[BigMuffin]

Looking strong like Bull

 

[SwoleZilla]

morning pass thru. get those meals in heavy!

lata

 

[J.thom]

Thanks for the help with my hcg questions Heavy

 

[heavyiron]

Thanks for the help with my hcg questions Heavy

No problem brother.

http://www.ironmagazineforums.com/unclez/141546-human-chorionic-gonadotropin-hcg.html

 

[jbzjacked]

To the top bro..

 

[SwoleZilla]

No problem brother.

http://www.ironmagazineforums.com/unclez/141546-human-chorionic-gonadotropin-hcg.html

great read and great info heavy!!

 

[heavyiron]

Friday 9-16-11

Arm training

Standing EZ Curls

15x60lbs
10x90
10x120
20x130~10 more reps than last session

Preacher Curl Machine

10 reps x 105lbs rest pause for 10 seconds x 3 sets~5lbs more than last session

Across The Chest Hammer Curls

8x50lb Dumb Bells each hand
8x60
8x70
8x95~5lbs more than last session

Cable Pushdowns

20x130lbs
20x160
20x200
28x225~15lbs more than last session

Overhead Rope Extensions

10x100lbs
10x110
10x120
13x150~10lbs more than last session

Narrow Grip Reverse Extensions

12x130lbs
12x140lbs
10x150lbs
10x170lbs~10lbs more than last session

30 minutes of elliptical interval cardio here in a few minutes.

 

[bigbenj]

 

[OMEGAx]

130 x 20 wtf! lol I Jelly! ps new Evan-essence not released yet Evanescence - "The Change" Live at MTS Rock On The Range, Winnipeg, Manitoba, Canada 8/20/2011 - YouTube Evanescence - What You Want (FULL SONG with Lyrics) - YouTube Evanescence - Oceans Live (Nashville) Best Quality - YouTube The Other Side - Evanescence Good Quality - YouTube

 

[bigbenj]

I thought I was the shit when I did 100 x 16 haha

 

[heavyiron]

The EZ curls were a bit of a surprise. LOL!

I just felt solid on those tonight.

 

[jbzjacked]

Holy shit Heavy!!! lol

 

[heavyiron]

YouTube Video

 

[heavyiron]

235lbs