The alpha male

[KILLEROFSAINTS]

Looks like you got some strong triceps bro. Keep it up. Have you ever made it to the 1500 club?

dont try singles at all now....did 500 squat and dead arond 400 pound bench at 16....could beat all that now but dont

 

[KILLEROFSAINTS]

BACK


UNDERHAND PULLDOWNS


100
160
200
260 all for 10 to 15

300 drop set....300,280,260,200,160,100




one arm machine row


100 x12x 3 sets
130 x12
140x12
150 x 12...........all slow


incline cable pullover

100 x 12 x 4sets


just to say i did free weight stuff


bbrows 2 sets 225

dorian deads 2 sets 315


90 pound db shrugs 4 sets

 

[KILLEROFSAINTS]

i am sick its crazy....cant remember last time i was


onl activity was getting raped by my wife....it was great

 

[KILLEROFSAINTS]

YESTERDAY


SHOULDERS


DB LATERALS


20
25
30
35
40
45
50 all for 12



db upright rows

40 x 12 x 4 sets



db front raises


40 x 12 x 4 sets


arnold presses

75(SO LIGHT LOL) x 12 X 4 sets


light but felt heavy after the other stuff


ronnie rear cable laterals
5 sets

nautiluseated press stack x ?........?

 

[KILLEROFSAINTS]

biceps today


db curls

35 x 15 x 3 sets
40
45
50 all for 12 to 15
55 x 12 to 15 x 2 sets


arnie curls

55 x 12 x 4 sets



incline db curls

40 x 8 aside x 4 sets...slow negs and stuff


incline skulls

100
110
120
130
140
150 all for 12 to 15


single db overhead ext

40 x 12 x 4 sets

underhand ext


50 x 12 x 4 sets

 

[KILLEROFSAINTS]

took these today

 

[KILLEROFSAINTS]

circuits for cardio


db shrugs
laterals
over head single ext
db curls
bent rows
pushups
crunches
reverse crunches
db squats


went thru it 5 times....no rest between exercises

 

[KILLEROFSAINTS]

so anywayz...been plotting my program for this cut thing with lw, canuckle and whoever else joins


but mean time ive done some light leg stuff(knee just wont stop hurting lately)

and couple days of only circuits and cardio

 

[KILLEROFSAINTS]

circuits...man i been loving this crap...very hard...anywayz...added exercises


db squat
shrugs
laterals
upright rows
single overhead ext
db curls
hammer curls
bent rows
pushups
crunches
reverse crunches
squats again


stopped to catch my breath few times
made it 4 times

will do heavier shrugs....and more cardio and crunches later
excited to do this thing with little wing

 

[KILLEROFSAINTS]

man..i love this new training style...felt like a million bucks...felt young


arms....


db curls 40 pounds / incline skulls 150 pounds

did that 4 times


single overhead ext 30 pounds / arnie curls 35 pounds

4 times


incline db curls 40 lbs / single underhand ext 60 lbs

4 times


ez bar cable curls 80 lbs / pushdowns 150 lbs

continuous....back and forth....5 times


this was way harder than just lifting heavy for strength/straight sets

 

[KILLEROFSAINTS]

YouTube Video

 

[KILLEROFSAINTS]

YouTube Video

 

[KILLEROFSAINTS]

Time to melt...fat=) feb 1st to aril 1rst
permalink

Original contest was first to 20 pounds....seems logical thing is to make it whoever has the most off the scale at the end of two months

me canuckle and little wing said we would def do it...anyone else wants to join, they gotta post pics and stats by feb 1rst




few of the front pics taken over past few days....weight has been fluctuating from 267 to 270

stats
27 years old
arms-18 1/2
thighs-28
calves 17 1/2
forearms-14 1/2
chest/back-50 plus
relaxed waist- 41 42...sucked in 39+
Attached Thumbnails

 

[GFR]

How much weight do you think you will drop?

 

[KILLEROFSAINTS]

i honestly have no idea since i havent done consistent cardio since childhood....

 

[KILLEROFSAINTS]

YouTube Video

today the contest starts!!

 

[GFR]

Fucking KETO, some days I am not hungry at all and struggle to eat 1500 cals, other days all I do is think about food and have to force myself to only eat every 3 hours.

 

[KILLEROFSAINTS]

yeah...all that fleshy food probly gets hard to stomach after awhile...just avoid random snacking


i have ate about 1100 cals so far

steak and potato for supper

 

[KILLEROFSAINTS]

I blasted shoulders



giant sets

db laterals--db upright rows--front raises--arnold presses...30 pound dbs

8 to 12 reps each exercise
no rest between exercises...though sometimes rest paused

went thru 4 times


superset

seated db laterals 40 lbs-- cable laterals 40 lbs

went thru 3 times


seated machine press

200 pounds x 12 ....3 sets


db shrugs

100 x 12 x 4 sets


i threw up....a couple times

 

[KILLEROFSAINTS]

ate almost 2400 cals yesterday...gotta do better

 

[GFR]

What diet are you doing?

 

[KILLEROFSAINTS]

not doing a "diet"

just eating pretty clean....shooting for 1500 cals...dont have a minimum protein count
no bread
no sugar

 

[KILLEROFSAINTS]

arms

supersets

db curls 40 pounds----single overhead ext 40

12 reps each arm....no rest between exercises


did it 5 or 6 times



incline skullcrushers 140---arnie curls 40 pounds

did the sset 4 times



single underhand ext 60 lbs---incline db curls 45 pounds

3 times

20 min on treadmill

 

[Canucklehead]

Yay for treadmills!

 

[GFR]

not doing a "diet"

just eating pretty clean
no bread
no sugar

That's how I lost my first 20lbs back in Oct-Nov. I did not count cals, just got rid of booze and fast food, then ate clean. After this contest I will go back to that type of "diet"

 

[KILLEROFSAINTS]

That's how I lost my first 20lbs back in Oct-Nov. I did not count cals, just got rid of booze and fast food, then ate clean. After this contest I will go back to that type of "diet"

i figure hitting the treadmill....limiting cals to 1500 to 2000 should shed some pounds

no more crap food

 

[GFR]

i figure hitting the treadmill....limiting cals to 1500 to 2000 should shed some pounds

no more crap food

That's way low for a guy your size, I hope once a week you are hitting a higher cal day.

 

[KILLEROFSAINTS]

i have been tryin to follow lee haneys suggestions for an endomorph but havent succesfully implemented them till now


also i have been hitting oldschool superset routine and circuits

 

[KILLEROFSAINTS]

just rest yesterday...felt wiped out

23 to 2400 cals yesterday


hit 20 min on treadmill so far today...had crazy calf pumps had to chill

 

[KILLEROFSAINTS]

5 sets light bb squats
5 sets hamstring curls


circuits
db squats
db shrugs
db laterals
db upright row
db arnold press
single overhead ext
db curl
hammer curls
bent db rows
pushups
crunches
reverse crunches
squats
3 times
little rest as possible


20 min on treadmill...kinda hiit cuz my kid kept saying go faster daddy