welp, back up to 215lbs on the bench

[adio]

i did a workout out of 5 sets of 5 reps a.k.a 5x5 workout.

bench press and then rows ( the rows were on a t-bar like this)
http://www.trygve.com/tbar02.jpg

1st 155lbs
1st 55lbs

2nd 175lbs
2nd 65lbs

3rd 175lbs
3rd 65lbs

4th 185lbs
4th 90lbs

5th 185lbs
5th 110lbs

6th 215lbs ( only 3 reps)
6th 125lbs (5 reps)

5 x 5 of pull ups and dips

then 4 sets of 5 on the chest fly machine
then 3 sets of reverse flys

[pl8er]

hellz ya man! Nice set.

[Pop Da Hatch]

damn you look ripped in that picture.

[Captain Ahab]

damn you look ripped in that picture.

:rofl::rofl::rofl::rofl:


Nice lifts man.

I love me some rows. T-bar, bent over barbell, one armed DB, all them!

[97gp]

You are one strong black man adio, you really are.

[adio]

i do ok. when i get back to where i was, i'll record it. can't let y'all see the shame and ugliness all over me from workin and bustin my ass tryna get back into acceptable shape!!

[Spider Monkey]

Whao! That shit turned you white?

[Porch Monkey]

and ugly!

[Goremageddon]

i did a workout out of 5 sets of 5 reps a.k.a 5x5 workout.

bench press and then rows ( the rows were on a t-bar like this)
http://www.trygve.com/tbar02.jpg

1st 155lbs
1st 55lbs

2nd 175lbs
2nd 65lbs

3rd 175lbs
3rd 65lbs

4th 185lbs
4th 90lbs

5th 185lbs
5th 110lbs

6th 215lbs ( only 3 reps)
6th 125lbs (5 reps)

5 x 5 of pull ups and dips

then 4 sets of 5 on the chest fly machine
then 3 sets of reverse flys

is there a darker form of black? i didnt know it existed

[mackin]

he gets jacked while monitoring teh servers. :fyi:

[Captain Ahab]

i thought he was a nurse

[Porch Monkey]

looks white to me

[adio]

Whao! That shit turned you white?

yup

[adio]

yesterday, i did the hotzone workout

YouTube - HOT ZONE WORKOUT

for the db benchpress, i did
1st superset
70 lbs x 9 incline
70 x 6 flat
15 or 16 bodyweight rows

2nd superset
70lbs x 8 incline
70lbs x 4 flat
14 body weight rows

3rd superset
65lbs x 7 incline
65lbs x 4 or 5 flat
15 b.w. rows

then
leg press machine
90 x 3 <--- too easy
110 x 6
roll outs on the swiss ball till failure

130 x 4 <--- too heavy
110 x 4
roll outs on swiss ball till failure

110 x 2 then 70 x5
roll outs till failure

i did the leg press machine instead of the step ups cause i ain't ready for those....... i'll get fucked up!! and i din't do the curls or the lying tricep extentions cause i wanted to leave the gym on a high note

[adio]

todays workout

1st set
45lbs x 9 db shoulder press
15 lb x 10 single arm lateral raise

2nd set
55lbs x 8 db shoulder press
20lb x9 lateral raise

3rd set
65lbs x 4 db shoulder press
20lbs x10 lateral raise

pull downs with a rope

80lbs x 2 <--- too light
120lbs x 8

2nd set
120 x 5 or 6 <-- hands started hurtin

3rd set
120lbs x 4 <--- hands hurted
80lbs x 3 <--- hands hurt too much now

a few neutral grip pull ups to finish

[J31Bro]

i'd run.

[mackin]

todays workout

1st set
45lbs x 9 db shoulder press
15 lb x 10 single arm lateral raise

2nd set
55lbs x 8 db shoulder press
20lb x9 lateral raise

3rd set
65lbs x 4 db shoulder press
20lbs x10 lateral raise

pull downs with a rope

80lbs x 2 <--- too light
120lbs x 8

2nd set
120 x 5 or 6 <-- hands started hurtin

3rd set
120lbs x 4 <--- hands hurted
80lbs x 3 <--- hands hurt too much now

a few neutral grip pull ups to finish

are you talking about the rope pulldowns for triceps? how your hands be hurtin' on those?

[adio]

are you talking about the rope pulldowns for triceps? how your hands be hurtin' on those?

yeah. idk man, they just did. its not like they're made out of silk. remember, i was doin pull downs with the rope instead of a straight bar, like doin neutral grip pull downs with a v-bar. i like them, they work my back at a different angle

[mackin]

sucks bro. you are speaking spanish to me when you talk about all of these bars. I just step up and do them. Like yo, I'm doing the pulldowns for the back with the bar that angles down on the end, lol.

[adio]

todays workout ---------> the hotzone workout again

1st set
70lbs x 9 incline
70lbs x 8 flat bench
17 bodyweight rows

1 minute rest

2nd set
70lbs x 9 incline
70lbs x 6 (i think) flatbench
15 b.w. rows
1 minute plus a few extra seconds rest

3rd set
70lbs x 6 incline
took time to play with my scrubs
70lbs x 3 flat bench
rest in dissappointment
70lbs x 5 flatbench

15 pushups as punishment for playing with my scrubs
11 b.w. rows
rest for 10- 15 seconds
6 b.w. rows
6 more pushups


swiss ball roll outs
3 sets of 10

seated leg press

90lbs x 12
1 min rest
105 x 12
2 minute rest
120lbs x 10

crunches on a bench with a 15lb weight behind my head
1 set of 15
2nd set of 6 cause i felt stupid doin them


incline db curls
20lbs x 10
db tricep extensions
20lbs x 10

rest 1 minute
incline db curls
25lbs x 10
db tricep extensions
25lbs x 9

[Goremageddon]

yee represent son

[adio]

loles!!

[dvrmstrng]

this week i did 245 for 5 on flat...
last week i did 110lb db bench for 6..
bodyweight is 218

[mackin]

boss hog.

[Alpine4life89]

i'll be at 215 for one by the end of january for sure.

[maddskillzz]

i'd run. from the workout??? me too!!!

[Captain Ahab]

this week i did 245 for 5 on flat...
last week i did 110lb db bench for 6..
bodyweight is 218

I can do that and :drunk: everyday at less bodyweight

[Alpine4life89]

what do you max out at DH? 300????

[gymfreak101]

I can do that and :drunk: everyday at less bodyweight

skinny bitch.

[Captain Ahab]

what do you max out at DH? 300????

300x6 maybe
The highest this fall is 335x3

Bout to change when I start cutting again soon.

skinny bitch.

:grin3:

[gymfreak101]

300x6 maybe
The highest this fall is 335x3

Bout to change when I start cutting again soon.



:grin3:

still using the ephedra stack?

[Alpine4life89]

300x6 maybe
The highest this fall is 335x3

Bout to change when I start cutting again soon.



:grin3:

holy shit.

[Captain Ahab]

still using the ephedra stack?

nah haven't used it since August. tried to put on a few pounds since then and get my strength back. think I have done pretty well. Plan to start using the EC stack again in January. Plan to use it a month, then clen a month for about 4 months. Goal is 7-8% bodyfat this next go around.

[gymfreak101]

nah haven't used it since August. tried to put on a few pounds since then and get my strength back. think I have done pretty well. Plan to start using the EC stack again in January. Plan to use it a month, then clen a month for about 4 months. Goal is 7-8% bodyfat this next go around.

I have been using animal cuts for about 2 weeks now and its just horrible. It gives me like huge stomach aches and no energy. Gonna finish it out because I bought it but its worthless.

[Alpine4life89]

DH, when you were still trying to make gains, what did your workout look like for chest?

[Captain Ahab]

I have been using animal cuts for about 2 weeks now and its just horrible. It gives me like huge stomach aches and no energy. Gonna finish it out because I bought it but its worthless.

People on forums hype it up. Glad to hear it sucks.

ECA is cheaper. ha

DH, when you were still trying to make gains, what did your workout look like for chest?

5x5 on chest
8-12r 3 sets on incline/decline
Some form of flies 10-12reps for 3 sets
Then weight dips, pullovers, something of that nature for 8-12 reps 3 sets

[bigtoyota479]

DH, when you were still trying to make gains, what did your workout look like for chest?

Remember, you only need to do one type of workout for your pecs. Doing more than one is useless. :fyi:

[gymfreak101]

Remember, you only need to do one type of workout for your pecs. Doing more than one is useless. :fyi:

what do you mean?

[Captain Ahab]

what do you mean?

Hes just repeating what Alpine said a few weeks ago.
ahahahahahaa

[gymfreak101]

Hes just repeating what Alpine said a few weeks ago.
ahahahahahaa

oh ok

[gymfreak101]

People on forums hype it up. Glad to hear it sucks.

ECA is cheaper. ha



5x5 on chest
8-12r 3 sets on incline/decline
Some form of flies 10-12reps for 3 sets
Then weight dips, pullovers, something of that nature for 8-12 reps 3 sets

Yea can't take eca anymore. Found out I have a disease called Cushings Syndrome. It is in my adrenal gland. which ephedra works on. probably what caused it lol.

[Captain Ahab]

Damn. gonna look that up. how long did you do the ECA stacks?

[gymfreak101]

Damn. gonna look that up. how long did you do the ECA stacks?

99-04 also use to take a lot of prehormones.

[bigtoyota479]

what do you mean?

Don't mind me. I was just giving the ass some good ad...e.

[Captain Ahab]

99-04 also use to take a lot of prehormones.

which symptoms of it do you have? I just read up on it

[gymfreak101]

which symptoms of it do you have? I just read up on it

Face got little rounder, but I hurt my back like 4 months ago. And could not get over it. Also had a bruise on my knee that would not heal. Doc asked me if I used to take steroids because I guess its common bodybuilders who come off of synthetic test for a long time.

[Captain Ahab]

Damn man that sucks. hate to hear it

[adio]

yeah thats fucked up....

[adio]

up to 145lbs on the barbell military shoulder press. i did on my 3rd set but was able to get it up 3 times...

[mackin]

hot

[adio]

up to 245lbs on the bench now !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

[mackin]

whoop whoop!

[Uncle Rico]

Shit son. Youre about 2 pass me :(..Good stuff for a lil guy. lol

[Captain Ahab]

Good job!

This should be your goal.

http://www.youtube.com/watch?v=AnQSxtOqNW8




Oh wait, wrong limb.


























Just fuckin with ya. Way to keep on truckin!

[adio]

Good job!

This should be your goal.

http://www.youtube.com/watch?v=AnQSxtOqNW8




Oh wait, wrong limb.


























Just fuckin with ya. Way to keep on truckin!

i was about to ask how hes fukin doin that!??!?!?!?!?! then i realized he still has his elbow......... must just be missin his hand. thats fresh!

[adio]

vid comin in 2 weeks...........

[ThomasG]

up to 245lbs on the bench now !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Good job man getting close to that 300.