05-27-10 08:25 AM - Post#626246    

Nice...

Braken Wear Enter gym, lift weights, feel good, go home. What more is there to say? D.Draper Log Progress Pics Dead lift PR 506lb (Video)

05-27-10 08:40 AM - Post#626254    

And get that room tidied up its a mess!

"Never rub another man's rubarb!" Jack nicholson aka "The joker" (After knocking bruce wayne -Batman sparko..)

05-27-10 09:47 AM - Post#626292    

http://www.davedraper.com/fusionbb/showpost.php?post/587098/

There's the post of the other pics. It was page 40 or 41 for me I think.

"Mens sana in corpore sano" ---- "Simply being amid the iron and at work is a triumph. You hear the metal, feel its coolness, leverage its gravity and fight the fight. You finish with a smile somewhere on your face and joy someplace in your heart and an ache of fulfillment all over."

05-27-10 10:34 AM - Post#626301    

haha will do Sean

Thanks Griffo

Oh God thy sea is so great and my boat is so small. "Forgive him who wrongs you; join him who cuts you off; do well to him who does evil to you; and speak the truth even if it be against yourself” prophet mohamed pbuh check my bulking log :D plz CURRENT CHALLENGE: Beat jesse in the Incline press HARD!

05-28-10 07:09 PM - Post#626645    

Day 3: (Endurance)

Machine Bench Press 45kgX15, 55kgX15, 60kgX15

D- Cable rows 140lbsX15, 150lbsX15,15

Db presses 15kgX15,15,15

BB Box Squats 40kgX15, 60kgX15, 80kgX12

Notes:
A real nice workout

Cardio: 2.5 hours 5 aside soccer

Oh God thy sea is so great and my boat is so small. "Forgive him who wrongs you; join him who cuts you off; do well to him who does evil to you; and speak the truth even if it be against yourself” prophet mohamed pbuh check my bulking log :D plz CURRENT CHALLENGE: Beat jesse in the Incline press HARD!

05-28-10 08:18 PM - Post#626654    

Looking much bigger and sprouting some legs as well. Good Job

Enjoying the Ride

05-29-10 02:09 PM - Post#626756    

Thanks Jessie

Oh God thy sea is so great and my boat is so small. "Forgive him who wrongs you; join him who cuts you off; do well to him who does evil to you; and speak the truth even if it be against yourself” prophet mohamed pbuh check my bulking log :D plz CURRENT CHALLENGE: Beat jesse in the Incline press HARD!

06-02-10 04:46 PM - Post#627476    

Monday's workout:


Day1(Strength):

BB squats 40kgX10, 60kgX5, 80kgX5, 100kgX5

Pullups BwX10,5,5,5

BB bench press 40kgX10, 60kgX5, 80kgX5, 90kgX5

Deadlift 60kgX5, 100kgX5, 120kgX5,5

today's:

Day2(Hypertrophy):

BB Incline press 40kgX12 60kgX8,8,8

BB Rows 40kgX20, 50kgX8, 60kgX8, 70kgX8

Machine shoulder press 70lbsX10,10,10,10

Romanian Dead lift 60kgX15,15,15

Notes:
I was tired today so not much weights, was just going through motions

Oh God thy sea is so great and my boat is so small. "Forgive him who wrongs you; join him who cuts you off; do well to him who does evil to you; and speak the truth even if it be against yourself” prophet mohamed pbuh check my bulking log :D plz CURRENT CHALLENGE: Beat jesse in the Incline press HARD!

06-04-10 06:00 PM - Post#627898    

Day 3: (Endurance)

Smith Neck Press 40kgX15, 60kgX15,15,15

D- Cable rows 140lbsX15, 150lbsX15,15,15

Smith behind neck presses 50kgX15,15,15

BB Box Squats 40kgX15, 60kgX15, 80kgX12

Notes:
A real nice workout

Cardio: 2.5 hours 5 aside soccer

Oh God thy sea is so great and my boat is so small. "Forgive him who wrongs you; join him who cuts you off; do well to him who does evil to you; and speak the truth even if it be against yourself” prophet mohamed pbuh check my bulking log :D plz CURRENT CHALLENGE: Beat jesse in the Incline press HARD!

06-05-10 11:29 AM - Post#627992    

That's the best kind of cardio, when it's recreation :)

"Mens sana in corpore sano" ---- "Simply being amid the iron and at work is a triumph. You hear the metal, feel its coolness, leverage its gravity and fight the fight. You finish with a smile somewhere on your face and joy someplace in your heart and an ache of fulfillment all over."

06-09-10 06:17 PM - Post#628772    

• warty Said:

we've been doing it twice a week :)

Oh God thy sea is so great and my boat is so small. "Forgive him who wrongs you; join him who cuts you off; do well to him who does evil to you; and speak the truth even if it be against yourself” prophet mohamed pbuh check my bulking log :D plz CURRENT CHALLENGE: Beat jesse in the Incline press HARD!

06-09-10 06:22 PM - Post#628774    

1. Biceps/Triceps/Abs
-Overhead Machine Extensions 25kgX15, 30kgX12, 35kgX8,8,8
-Supinating HS Curls 15kgX15, 25kgX12, 30kgX10,8,8
-Rope Cable Pressdowns 70lbsX15, 90lbsX12, 120lbsX12,12
-Low Cable Curls 20kgX12, 30kgX12, 40kgX8,8
-Wrist Curls/Ab Work

Notes:
Started a split since i finished my finals. Got an internship at IBM and i am happy

Oh God thy sea is so great and my boat is so small. "Forgive him who wrongs you; join him who cuts you off; do well to him who does evil to you; and speak the truth even if it be against yourself” prophet mohamed pbuh check my bulking log :D plz CURRENT CHALLENGE: Beat jesse in the Incline press HARD!

06-09-10 06:26 PM - Post#628775    

2. Quads/Calves
-Squats 40kgX10, 60kgX8, 80kgX5, 100kgX5, 110kgX3, 120kgX3
-Lunges (light) 20kgX10,10,10
-Hack Squats 60kgX12,12,12
-Leg Extensions 60kgX15, 70kgX15, 80kgX12
-Calf Raises

Oh God thy sea is so great and my boat is so small. "Forgive him who wrongs you; join him who cuts you off; do well to him who does evil to you; and speak the truth even if it be against yourself” prophet mohamed pbuh check my bulking log :D plz CURRENT CHALLENGE: Beat jesse in the Incline press HARD!

06-10-10 08:36 PM - Post#628942    

3. Back
-Chinups BW X10,8,5,5,5,5,5
-BB Rows (light) 40kgX12, 50kgX12, 60kgX12,12,12
-Shrugs 60kgX12,12,12,12
-Wide Grip Pulldown 55kgX12, 60kgX10, 65kgX10,10
-Cable Rows 150lbsX12,12,12

Oh God thy sea is so great and my boat is so small. "Forgive him who wrongs you; join him who cuts you off; do well to him who does evil to you; and speak the truth even if it be against yourself” prophet mohamed pbuh check my bulking log :D plz CURRENT CHALLENGE: Beat jesse in the Incline press HARD!

06-12-10 04:12 PM - Post#629206    

5. Chest/Shoulders
-Smith high incline Press 40kgX15, 60kgX12, 80kgX6, 100kgX5, 60kgX12,8
-Weighted Dips BWX5,5,5,5
-Front Delt Raises 10kgX10,10,10
-Side Delt Raises 10kgX12, 12kgX12,12,12
-Flat DB Bench 30kgX8,8,8

Oh God thy sea is so great and my boat is so small. "Forgive him who wrongs you; join him who cuts you off; do well to him who does evil to you; and speak the truth even if it be against yourself” prophet mohamed pbuh check my bulking log :D plz CURRENT CHALLENGE: Beat jesse in the Incline press HARD!

06-12-10 05:19 PM - Post#629211    

You are working it hard...Great job

Enjoying the Ride

06-13-10 06:01 PM - Post#629330    

• jesseisrael Said:

Thank you jesse

Oh God thy sea is so great and my boat is so small. "Forgive him who wrongs you; join him who cuts you off; do well to him who does evil to you; and speak the truth even if it be against yourself” prophet mohamed pbuh check my bulking log :D plz CURRENT CHALLENGE: Beat jesse in the Incline press HARD!

06-13-10 06:04 PM - Post#629331    

6. Traps/Legs/Calves
-Deadlifts 60kgX10, 100kgX5, 140kgX5, 160kgX2
-Smith Squats (light) 40kgX12, 50kgX 12,12,12
-Leg press 100kgX12, 140kgX10, 150kgX8,8
-Shrugs 40kgX12, 70kgX12, 100kgX5, 40kgX12,12
-Calf Raises 20kgX20,20,20

Oh God thy sea is so great and my boat is so small. "Forgive him who wrongs you; join him who cuts you off; do well to him who does evil to you; and speak the truth even if it be against yourself” prophet mohamed pbuh check my bulking log :D plz CURRENT CHALLENGE: Beat jesse in the Incline press HARD!

06-15-10 05:36 AM - Post#629537    

7. Biceps/Triceps/Abs
-DB alt. Curls 10kgX12, 12kgX10, 15kgX8, 17kgX5
-Close Grip Barbell Bench 40kgX15, 60kgX12,12,12
-Preacher Curls 20kgX10, 25kgX12, 30kgX8, 35kgX5
-V-Bar Cable Pressdowns 80lbsX15, 100lbsX12, 150lbsX8,8
-Wrist Curls/Ab Work

Cardio: 2 hours soccer game

Oh God thy sea is so great and my boat is so small. "Forgive him who wrongs you; join him who cuts you off; do well to him who does evil to you; and speak the truth even if it be against yourself” prophet mohamed pbuh check my bulking log :D plz CURRENT CHALLENGE: Beat jesse in the Incline press HARD!

06-21-10 06:50 PM - Post#630575    

worked out the last week but hadn't had time to post.

so started the cycle again yesterday:

1. Biceps/Triceps/Abs
-Overhead Machine Extensions 25kgX15, 30kgX12, 35kgX12,12
-Supinating HS Curls 15kgX15, 25kgX12, 30kgX10, 40kgX55
-Rope Cable Pressdowns 70lbsX15, 90lbsX12, 120lbsX12,12
-BB Curls 20kgX12, 30kgX12, 40kgX8,8
-Wrist Curls/Ab Work

Notes:
can't deny the fact that i like a good pump

Oh God thy sea is so great and my boat is so small. "Forgive him who wrongs you; join him who cuts you off; do well to him who does evil to you; and speak the truth even if it be against yourself” prophet mohamed pbuh check my bulking log :D plz CURRENT CHALLENGE: Beat jesse in the Incline press HARD!

06-21-10 06:51 PM - Post#630577    

2. Quads/Calves
-Squats 40kgX10, 60kgX8, 80kgX5, 100kgX5, 120kgX3, 140kgX1 PR
-Lunges (light) 20kgX10,10,10
-Hack Squats 60kgX12,12,12
-Leg Extensions 60kgX15, 70kgX15, 80kgX12
-Calf Raises

Cardio:
Bike sprints 15 mins

Oh God thy sea is so great and my boat is so small. "Forgive him who wrongs you; join him who cuts you off; do well to him who does evil to you; and speak the truth even if it be against yourself” prophet mohamed pbuh check my bulking log :D plz CURRENT CHALLENGE: Beat jesse in the Incline press HARD!

06-22-10 06:12 AM - Post#630641    

Seriously good squatting there Amr. Nice PR

"For sure, grit and spit will get you so far but it will also grind you down and leave you spent. Good movement, superior movement, that is where grace and power live." My 2011 Training Log

06-22-10 12:19 PM - Post#630679    

• amr Said:

Awesone Pr on the squats.

Enjoying the Ride

06-25-10 11:36 AM - Post#631268    

5. Chest/Shoulders
-Smith high incline Press 40kgX15, 60kgX12, 80kgX6, 100kgX5, 120kgX3,2 PR, 60kgX12,8
-Weighted Dips BWX10,10,10,10
-Front Delt Raises 10kgX10,12kgX10,10
-Side Delt Raises 10kgX12, 12kgX12,12,15kgX12
-Flat DB Bench 30kgX8,8,8

Oh God thy sea is so great and my boat is so small. "Forgive him who wrongs you; join him who cuts you off; do well to him who does evil to you; and speak the truth even if it be against yourself” prophet mohamed pbuh check my bulking log :D plz CURRENT CHALLENGE: Beat jesse in the Incline press HARD!

06-25-10 11:37 AM - Post#631270    

6. Traps/Legs/Calves
-Deadlifts 60kgX10, 100kgX5, 140kgX5, 160kgX2
-Leg press 100kgX12, 140kgX10, 160kgX8,8
-Shrugs 40kgX12, 70kgX12, 100kgX5, 40kgX12,12
-Back squats 60kgX12,10,8
-Calf Raises 20kgX20,20,20

Cardio: 15 min bike sprints

Oh God thy sea is so great and my boat is so small. "Forgive him who wrongs you; join him who cuts you off; do well to him who does evil to you; and speak the truth even if it be against yourself” prophet mohamed pbuh check my bulking log :D plz CURRENT CHALLENGE: Beat jesse in the Incline press HARD!

06-25-10 11:22 PM - Post#631390    

Amr, most times I do not comment on your logs. You know why? You are so. Damned. Consistent! I admire your dedication and chutzpah. You train, over and over, and put every effort into it. Well done.

"Mens sana in corpore sano" ---- "Simply being amid the iron and at work is a triumph. You hear the metal, feel its coolness, leverage its gravity and fight the fight. You finish with a smile somewhere on your face and joy someplace in your heart and an ache of fulfillment all over."

06-27-10 08:30 AM - Post#631515    

Thanks Matty your comments keep me going i feel i have an older brother watching over me , i hope your enjoying your training too

Oh God thy sea is so great and my boat is so small. "Forgive him who wrongs you; join him who cuts you off; do well to him who does evil to you; and speak the truth even if it be against yourself” prophet mohamed pbuh check my bulking log :D plz CURRENT CHALLENGE: Beat jesse in the Incline press HARD!

06-29-10 05:31 PM - Post#631980    

7. Biceps/Triceps/Abs
-DB alt. Curls 10kgX12, 12kgX10, 15kgX8, 17kgX5
-Close Grip Barbell Bench 40kgX15, 60kgX12,12,12
-Preacher Curls 20kgX10, 25kgX12, 30kgX8, 35kgX5
-V-Bar Cable Pressdowns 80lbsX15, 100lbsX12, 150lbsX10,10
-Wrist Curls/Ab Work

Cardio: 30 mins on the dread mill

Oh God thy sea is so great and my boat is so small. "Forgive him who wrongs you; join him who cuts you off; do well to him who does evil to you; and speak the truth even if it be against yourself” prophet mohamed pbuh check my bulking log :D plz CURRENT CHALLENGE: Beat jesse in the Incline press HARD!

The incredible bulk
06-29-10 05:36 PM - Post#631981    

9. Back
-BB Rows 40kgX10, 60kgX10, 70kgX6, 80kgX5
-BTN pulldowns 55kgX12, 65kgX10,10,10
-DB rows 30kgX10, 35kgX8, 40kgX6
-HS pulldowns 50kgX12, 60kgX10,10,10
-Wide Grip Pullups BW X5,5,4,3
-Side Delt Raises 10kgX12,12, 12kgX10,10

Cardio:30mins

Oh God thy sea is so great and my boat is so small. "Forgive him who wrongs you; join him who cuts you off; do well to him who does evil to you; and speak the truth even if it be against yourself” prophet mohamed pbuh check my bulking log :D plz CURRENT CHALLENGE: Beat jesse in the Incline press HARD!

Edited by amr on 06-29-10 05:36 PM. Reason for edit: No reason given.

Re: The incredible bulk
06-29-10 05:38 PM - Post#631982    

10. Hamstrings/Calves
-Seated Leg Curls 25kgX15, 30kgX12,12,12
-SLDLs 40kgX15, 60kgX12, 80kgX8, 100kgX5
-Leg Press 100kgX10, 140kgX10, 180kgX8, 200kgX5
-Hack Squats 60kgX12,12,12
-Calf Raises

Cardio: hit sprints on bike

Oh God thy sea is so great and my boat is so small. "Forgive him who wrongs you; join him who cuts you off; do well to him who does evil to you; and speak the truth even if it be against yourself” prophet mohamed pbuh check my bulking log :D plz CURRENT CHALLENGE: Beat jesse in the Incline press HARD!

07-05-10 05:15 PM - Post#632844    

1) Chest, Shoulders and biceps

BB bench press 40kgX20, 60kgX12,12
Incline Bench press 60kgX12, 70kgX12, 80kgX8, 90kgX5
Flat DB flyes 15kgX12, 17kgX8,8
Seated DB laterals 10kgX12,12,12
Behind neck press 40kgX12, 50kgX8, 60kgX5,5
Machine curls alot of sets and reps

Notes:
today was supposed to be an arm day but i skipped the last bench day for some family commitments so i did chest and shoulders and little biceps and will do the triceps with back.

Oh God thy sea is so great and my boat is so small. "Forgive him who wrongs you; join him who cuts you off; do well to him who does evil to you; and speak the truth even if it be against yourself” prophet mohamed pbuh check my bulking log :D plz CURRENT CHALLENGE: Beat jesse in the Incline press HARD!

07-05-10 05:16 PM - Post#632845    

2. Quads/Calves
-Squats 40kgX10, 60kgX8, 80kgX5, 100kgX6, 120kgX4, 140kgX2 drop sets till 60kg.
-Lunges (light) 30kgX10,10,10
-Hack Squats 60kgX12,12,12
-Leg Extensions 60kgX15, 70kgX15, 80kgX12
-Calf Raises

Cardio:
Bike sprints 15 mins

Oh God thy sea is so great and my boat is so small. "Forgive him who wrongs you; join him who cuts you off; do well to him who does evil to you; and speak the truth even if it be against yourself” prophet mohamed pbuh check my bulking log :D plz CURRENT CHALLENGE: Beat jesse in the Incline press HARD!

07-05-10 05:19 PM - Post#632846    

3. Back
-Pulldowns 55kgX20, 70kgX12, 75kgX10, 80kgX8,8
-BB Rows (light) 40kgX12, 50kgX12, 60kgX12, 70kgX10, 80kgX8
-Shrugs 60kgX12,12,12,12
-HS Wide pulldowns 40kgX12, 50kgX10, 60kgX10, 70kgX8
-Cable Rows 150lbsX12, 180lbsX12, 200lbsX10,10
-HS V-pulldowns 70kgX10,8,8

Rope pushdowns alot of sets alot of reps

Oh God thy sea is so great and my boat is so small. "Forgive him who wrongs you; join him who cuts you off; do well to him who does evil to you; and speak the truth even if it be against yourself” prophet mohamed pbuh check my bulking log :D plz CURRENT CHALLENGE: Beat jesse in the Incline press HARD!

07-27-10 06:09 AM - Post#636906    

guys its been a while i miss you all.

i won't update for a while, been working 14 hours a day for the past month so i rarely hit the gym anymore.

i have been going about training a bit rocky style, knocking 50 pullups, 100 pushups everyday and using my dad for squats- not kidding- and running 30 mins every other day

Oh God thy sea is so great and my boat is so small. "Forgive him who wrongs you; join him who cuts you off; do well to him who does evil to you; and speak the truth even if it be against yourself” prophet mohamed pbuh check my bulking log :D plz CURRENT CHALLENGE: Beat jesse in the Incline press HARD!

07-27-10 07:45 PM - Post#637046    

Dang those are long hours, I hope you enjoy your work! Good on you for still getting some activity in.

"Mens sana in corpore sano" ---- "Simply being amid the iron and at work is a triumph. You hear the metal, feel its coolness, leverage its gravity and fight the fight. You finish with a smile somewhere on your face and joy someplace in your heart and an ache of fulfillment all over."

07-30-10 06:16 PM - Post#637586    

Actually matty after reading your training posts i was inspired to give it ago one more time, so i hit the gym today and started a 30 day peaking plan to get it over with the cut and start a rebound bulk.

It will revolve around a spec training and low carb diet.

Day 1:

A1) Reverse Lunges 20kg X15,15,15,12
A2) Dumbbell Bench Press 10kgX15, 17kgX15, 20kgX15, 25kgX12,10
A3) Bodyweight Pull-up to failure 5X
A4) Dumbbell Squats 10kgX15, 15kgX15, 20kgX15,15,15

Notes:
Circuit style gone through it 5 times and the DB weights are per arm

Oh God thy sea is so great and my boat is so small. "Forgive him who wrongs you; join him who cuts you off; do well to him who does evil to you; and speak the truth even if it be against yourself” prophet mohamed pbuh check my bulking log :D plz CURRENT CHALLENGE: Beat jesse in the Incline press HARD!

Re: The incredible bulk
07-31-10 10:30 AM - Post#637637    

Day 2 (Traps Spec day):

BB shrugs 40kgX6, 60kgX6, 70kgX6, 80kgX6,6,6
BB rack pulls 60kgX8, 80kgX8, 100kgX8,8,8,8,8,8
DB shrugs 17kgX10, 22kgX10, 25kgX10, 27kgX10, 30kgX10,10,10,10,10,10
Low trap raises 2.5kgX15,15,15
Face Pulls 60lbsX15,15,15

Notes:
This workout literally fried me 30 total sets we'll see how it goes.

Oh God thy sea is so great and my boat is so small. "Forgive him who wrongs you; join him who cuts you off; do well to him who does evil to you; and speak the truth even if it be against yourself” prophet mohamed pbuh check my bulking log :D plz CURRENT CHALLENGE: Beat jesse in the Incline press HARD!

07-31-10 10:33 AM - Post#637638    

hey AMR, those pushups, pullups and squats will sustain you for a long time if you can't get to a gym. You can do any number of things to make them tuffer as needed from time to time. Hope things are well in Egypt today, zim

"If a pig officially becomes a hog at 180 pounds, why do I tolerate weighing 195"?? zim 4/11

08-03-10 04:01 AM - Post#638267    

Thanks Zim, probably will get back to them, Hit the gym for 2 days and got really sick probably my body can't take all that beating from work.

Oh God thy sea is so great and my boat is so small. "Forgive him who wrongs you; join him who cuts you off; do well to him who does evil to you; and speak the truth even if it be against yourself” prophet mohamed pbuh check my bulking log :D plz CURRENT CHALLENGE: Beat jesse in the Incline press HARD!

09-05-10 09:05 PM - Post#644989    

Whoa people miss you all i will start updating again in a week time or so. Some updates, i got offered a permanent position at the Adventure travel company i was interning in, now working as an associate and the volunteer program manager i also started a small production and distribution business with one of my best friends and we landed a major contract with one of the biggest sweet manufacturers in Egypt basically we will be in charge of whipping their retail department into shape

Oh God thy sea is so great and my boat is so small. "Forgive him who wrongs you; join him who cuts you off; do well to him who does evil to you; and speak the truth even if it be against yourself” prophet mohamed pbuh check my bulking log :D plz CURRENT CHALLENGE: Beat jesse in the Incline press HARD!

09-05-10 10:19 PM - Post#645005    

Congrats on your ventures Amr,

great that you're making the best of opportunites making it happen..

"Aging without intense opposition is forbidden" ~ DD My Training Log Year-end Challenge 07-12 "EVERY DAY IS A WHOLE BODY DAY" ~ DJ "EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD "The best way to never worry about getting into shape is to never get out of shape" ~ Zabo

09-06-10 09:24 AM - Post#645064    

Nice work! I'm looking forward to reading your log and shaking my head in wonder again.

"Mens sana in corpore sano" ---- "Simply being amid the iron and at work is a triumph. You hear the metal, feel its coolness, leverage its gravity and fight the fight. You finish with a smile somewhere on your face and joy someplace in your heart and an ache of fulfillment all over."

09-06-10 11:59 AM - Post#645102    

Very nice Amr! I am happy for you :)

IronOnline = best

09-12-10 07:42 AM - Post#646371    

Back in the trenches, i am very lean now but i lost 10 lbs of size because of the lack of training will start a double split for 2 weeks and over feed to compensate then will switch to a regular split.

Day1(am) Delts & Abs:

Db Lateral raises 5kgX20,20,20
Db presses 15kgX12, 20kgX12, 25kgX8
Cable laterals 30lbsX10,10,10,10
BTN smith press 40kgX12, 50kgX12, 60kgX10
Machine presses 50kgX15,15,15

Abs 100 reps

Notes:
My weights suck a bit, but i am sure they'll take off by the end of the week. Abs will increase progressively until i can do 500 reps a day

Oh God thy sea is so great and my boat is so small. "Forgive him who wrongs you; join him who cuts you off; do well to him who does evil to you; and speak the truth even if it be against yourself” prophet mohamed pbuh check my bulking log :D plz CURRENT CHALLENGE: Beat jesse in the Incline press HARD!

09-12-10 09:18 AM - Post#646377    

Welcome back to the grind. :)

"Mens sana in corpore sano" ---- "Simply being amid the iron and at work is a triumph. You hear the metal, feel its coolness, leverage its gravity and fight the fight. You finish with a smile somewhere on your face and joy someplace in your heart and an ache of fulfillment all over."

09-13-10 10:04 AM - Post#646477    

they closed the gym early yesterday so no pm !!

Day2 (am): Biceps & Abs

Barbell curls 30kgX15, 40kgX12, 45kgX12, 50kgX10
E-Z preacher curls 30kgX12,12,10,8
DB seated curls 12kgX12, 15kgX10,10
DB concentration curls 12kgX12,12,12

Abs 100 reps

Notes:
good one, i needed to focus on the gunz for a while

Oh God thy sea is so great and my boat is so small. "Forgive him who wrongs you; join him who cuts you off; do well to him who does evil to you; and speak the truth even if it be against yourself” prophet mohamed pbuh check my bulking log :D plz CURRENT CHALLENGE: Beat jesse in the Incline press HARD!

10-01-10 06:19 PM - Post#650196    

So i disappeared again but i was overworked and uderfed and overtrained and basically shit after the 2 weeks of double split training i was tired but looked great.

I got into a powerlifting meet and took second place with a 405lb deadlift, 315lb squat and 235lb bench press. But i ate a bit before the comp and blew up like a balloon so i am a man on a mission now i set my self to a 4 week challenge to lose the freakin flab and look awesome

Oh God thy sea is so great and my boat is so small. "Forgive him who wrongs you; join him who cuts you off; do well to him who does evil to you; and speak the truth even if it be against yourself” prophet mohamed pbuh check my bulking log :D plz CURRENT CHALLENGE: Beat jesse in the Incline press HARD!

10-01-10 06:26 PM - Post#650199    

Day 1: Chest & Tri's

BB bench press: warmup sets, 90kgX5,5, 100kgX3,3

Giant Set X3:
Incline DB flyes 12kgXf, 15kgXf,f
Flat DB flyes 12kgXf, 15kgXf,f
Flat DB press 12kgXf, 15kgXf,f
Incline DB press 12kgXf, 15kgXf,f

Cable Cross 50lbsX15,15,15

Dips BWX8,8,8

Triset:
Underhand pushdowns 60lbsXf, 70lbsXf,f
Overhand pushdowns 60lbsXf, 70lbsXf,f
Rope pushdowns 60lbsXf, 70lbsXf,f

Overhead DB ext. 10kgX15,15,15

Cardio: 15 mins HIT 100m sprints

Notes:
I am standing at 185lbs now this is the leanest i have been at that weight,i am big, bulky and a bit leanish trying to get ripped.

Oh God thy sea is so great and my boat is so small. "Forgive him who wrongs you; join him who cuts you off; do well to him who does evil to you; and speak the truth even if it be against yourself” prophet mohamed pbuh check my bulking log :D plz CURRENT CHALLENGE: Beat jesse in the Incline press HARD!

10-01-10 06:31 PM - Post#650202    

Nice job at the meet! Good to see you. I'm sure you look great-but good luck to you!

10-02-10 08:39 AM - Post#650253    

Nice job at the powerlifting meet. :P

"Mens sana in corpore sano" ---- "Simply being amid the iron and at work is a triumph. You hear the metal, feel its coolness, leverage its gravity and fight the fight. You finish with a smile somewhere on your face and joy someplace in your heart and an ache of fulfillment all over."