The alpha male

[Canucklehead]

Yeah I was as well, I was about 320 at 16. I got up there again during the other weight loss (lolz) challenge on MD. I always kinda laugh a bit when people are complaining about not being able to get over 200lbs... I can't even imagine what that would feel like...

 

[IR0NASSAULT]

Come to the Y and do legs wednesday morning

 

[KILLEROFSAINTS]

i work early

 

[KILLEROFSAINTS]

im tired


i still did the workouts all week...but its all been for reps....zero pressing of any kind


muscles are tired....elbows are achy


im ready to use some supps again

tues...light legs

wed...circuits


anyway today was chest an delts

 

[KILLEROFSAINTS]

arm day...fun

underhand ext

50 x 12 x 4


leaning overhead rope ext

100 x 12 x 4 sets


single overhead db ext

40 x 12 x 4 sets

pushdowns

100 x 12
150 x 12 x 3 sets



arnie curls

40 x 12 x 4 sets

preacher curls

100 x 12 x 4


incline db curls

4 sets

 

[Canucklehead]

New job keeping you busy or what?

 

[KILLEROFSAINTS]

new job keeping you busy or what?

crazy back workout ....at work!no weights lol!! Day or so ago...one of the best lat pumps ive ever had



chest and stuff today

 

[KILLEROFSAINTS]

Man i felt good today





flat smith

1 ps x 12 x 3 sets
2 ps x 2 x 2 sets
3 ps x 2 sets
3+25ps x 2 sets....8 and 10



crossover

50 x 12 x 2 sets

80 x 12 x 2 sets

100 x 12 x 2 sets



alt db curls
3 sets


arnie curls

3 sets

hammer curls
3 sets



was pumped

 

[KILLEROFSAINTS]

delts



db laterals

40 x 12 x 5 sets


upright db rows....strict

40 x 12 x 5 sets



military db press


70
80
90
100....10 to 12


cable laterals

5 or 6 sets




ronnie rear cable laterals

5 sets
db shrugs

5 or 6 sets



sled push and treadmill

 

[KILLEROFSAINTS]

triceps


lots and lots of sets


overhead db extlight pumpy sets...at least ten

even did some resting between sets for other exercises


single underhand ext

50 x 12 x 4 sets



leaning overhead ext with short straight bar

100 x 12 x 4 sets



pushdowns

150 x 12 x 4 sets

 

[KILLEROFSAINTS]

Did some legs earlier in the week....some delts

back day....


Stiff pulldowns

50 x 15
60 x 12
70 x 12
80 x 12
100
110
120
130
150 all for 12


underhand pulldowns....slow negs

200 x 12 x 3 sets

260 x 12 x 3 sets



neutral grip pullups

few sets of 6 to 8


bb rows

135
225 x 12 x 2 sets
260 x 12 x 2
315....couple sloppy trys at 6 reps


some sets on low back ext machine


1hr of push mow cardio....probly treadmill shrugs later​

 

[KILLEROFSAINTS]

delts

cable laterals

30 x 12 x 3 sets
40
50 x 12 x 3 sets


giant set kinda....10 reps each....30 pound dbs

db laterals....db upright rows....db presses...db shrugs



did that 5 times^^^



db military press....db shrug ss

75 x 12 x 3 sets



nautilus behind the neck


stack x 12 x 3 sets​

 

[KILLEROFSAINTS]

little bit of chest....yesterday


hs incline

1ps x 15 x 3 sets
2 ps x 12 x 2
3 ps x 12 x 2
3 ps+40 x 8...lame

bunch of negs and static holds



bunch of bodyweight dips






overhead db ext

90
100
110
120 all for 12

pushdowns

5 sets

underhand ext
5 sets

 

[KILLEROFSAINTS]

did legs an bicepsthis week




today was shoulders


just did a ton of reps....15 to 20 on everything




db laterals

at least 7 sets


db upright rows

at least 6 sets


db press

at least ten sets


db shrugs


at least ten sets


lots of burning goin on...very different than the normal rep range



i look so cool blurry

 

[KILLEROFSAINTS]

stiff pulldowns

50
60
70
80
90
100
120 all for 20


pulldowns

200 x 20 x 5 sets


seated wide cable rows

200 x 15 x 5 sets

db rows

120 x 12 x 3 sets



db shrugs
100 x 12 x 5sets



low back ext machine


did bunch of high rep laterals

 

[noheawaian]

You lack passion.

This journal is so lifeless.

 

[KILLEROFSAINTS]

Today after 12 hrs of work


leg ext
ham curls


bb curls
db curls

laterals
nautilus press


did negs...statics....made the most of it

 

[KILLEROFSAINTS]

So figured i would try to put life back in here


ive been doing pretty good considering totalling my bike and averaging 60 plus hours a week of work


im about 245 eating whatever




did some random stuff


worked whatever wasnt sore


hs incline

1ps
2ps
3ps

rested around a min betwteen sets

4 plates....didnear 8 then got up...just felt like a badass...so i did a few more

dropped the weight three times...then did negs and rest pause


pumped


dip machine i love

240 x 12 x 4 sets



did some shrugs


leg ext
leg curls

 

[KILLEROFSAINTS]

forgot i was posting in here again...


anyway did db circuits couple times

today i hit some legs

chest


bis

just whatever wasnt sore....i was just comically weak....might try something worth talking about later today

 

[KILLEROFSAINTS]

last night i did arms and some traps...did very unconventional stuff....dont really see the point in writing uninteresting lifts....maybe take some vids instead some time....havent in a while


i was 243.6 this evening...a new low


yesterday^^^

 

[KILLEROFSAINTS]

curls...kos's way - YouTube

 

[docdoom77]

thanks for the vid man! Looking good.

 

[KILLEROFSAINTS]

meh...I don't think so....maybe ill get there one day...forgot bout this journal

 

[KILLEROFSAINTS]

tonya practicing her shit photog skillz - YouTube

 

[KILLEROFSAINTS]

 

[docdoom77]

Back is looking wide. Love the autobot tattoo. Also, your current avatar kicks a whole bunch of ass!

 

[KILLEROFSAINTS]

keep shrinking the hate handles and ill appreciate the width a little more...ive lost fat improved my back and triceps on pct....I guess stuff is going ok

 

[KILLEROFSAINTS]

I got that tat2 to score some points with my kid

 

[docdoom77]

Nice. A good reason. Plus its old-school cool all on its own.

 

[KILLEROFSAINTS]