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  • #31
    Originally posted by bull.dogz
    Only in bodybuilding is nauseous a good thing. Lol! Nice job.
    Oh, it got the job done. Walking has been quite difficult the past 4 days with some of the worst soreness I have ever felt.

    -------------------------------


    I have been catching up on things after a busy weekend. I smashed shoulders on Friday and then drove up to Youngstown for the weekend to judge the INBF Cardinal Classic. There was a little nostalgia involved as that was my first competition 3 years ago to date where I won the Novice division.

    While there, we also promoted the INBF Natural Buckeye Classic which will be held on April 25, 2009 (not May). Additional interest was generated for our show as we kicked off official contest promotion.

    Over the break, a fellow judge was kind enough to take a small group of us over to her training studio to lift weights. I CRUSHED my arms with Rope Pulldowns, EZ-Bar Curls, Alternating DB Skullcrushers, Across Chest Hammer Curls, Overhead Rope Extension, DB Zottman Curls, Cable Pushdowns, EZ Reverse Curls and Wrist Curls.

    Yeah, lots of arms and I am VERY sore as a result. Legs have been crushed, so I needed to attack arms just as hard and today chest...

    BLOWING UP CHEST 10/20:

    Incline Bench 135 x 10, 195 x 9, 205 x 6 x 5
    A1- Incline DB Flys 50 x 15 x 13 x 12
    A2- Incline Bench 135 x 10 x 8 x 7
    Machine Chest Squeezes 100 x 15, 110 x 10 x 9, drop to 80 x 11, drop to 50 x 12
    B1- DB Pullovers 65 x 12 x 11 x 10
    B2- Flat DB Press 50 x 10, 55 x 8 x 7
    Pushups on DB's BW x 12 rest 30 secs then BW x 8

    My chest is still swollen from this workout My incline bench scheme rocked and was brutal!

    Body Weight Update: 10/17 = 170 lbs (up 3 lbs)
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    • #32
      keep up the good work PRO sounds like a solid arm blasting sesh
      Controlled Labs Athlete

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      • #33
        Originally posted by Quelly
        keep up the good work PRO sounds like a solid arm blasting sesh
        Thanks Eric! Yeah, my arms are still feeling it. Legs too, haha.


        --------------------------

        Originally posted by RooRooTJ
        Blue Gene was great. I was never sore after workouts and had some great gains in both strength in size, even when I was on a contest diet. I am definetly looking forward to taking again after my next show.
        Awesome! Blue Gene stacked with Blue Up should be fun then!! Sounds like another great CL product. Congrats again on your win this past weekend and good luck at the Monster Mash.


        --------------------------------

        BACK BLASTING 10/21:

        Greg and I were joined by Anner today again and we had a good old time blasting back.

        T-Bar Rows 90 x 10, 115 x 10, 125 x 8, 135 x 6 x 5
        A1- Straight-Arm Pulldowns 100 x 15, 110 x 13 x 12
        A2- Close-Grip Pulldowns 160 x 10 x 7 x 6
        Wide-Grip Pulldowns Alternating 1-Arm/2-Arm 110 x 9/6, 120 x 7/6
        Seated Cable Rows 170 x 10, 180 x 8 x 8
        Rhomboid Squeezes on Low Row 70 x 15, 80 x 13, 95 x 11

        My chest is TORE UP today! Shoulders and tris are feeling it too and I'm definitely feeling swole all over up top. Legs are still pretty sore today (5 days later). Anner said his legs have been killing too, haha! 2 more days and I will take Greg through the same leg day.
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        • #34
          Originally posted by bull.dogz
          Only in bodybuilding is nauseous a good thing. Lol! Nice job.

          Nausea is the mark of an awesome leg workout. Now if ya puke then you hit the jackpot.
          Do or do not. There is no try!

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          • #35
            Originally posted by icetrauma
            Nausea is the mark of an awesome leg workout. Now if ya puke then you hit the jackpot.
            You know it! When you get so much blood in your legs, that it detracts from blood to the brain...sheer training madness and beauty intertwined, haha!!
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            • #36
              LEGS 10/23:

              Good ole Greg jumped in for a leg smashing yesterday. We focused heavily on strict form as both of us have little knee issues that come up from time to time. I am pretty sore and he sent me a text today to let me know his legs were killing him, haha.

              Squats 135 x 8, 225 x 6, 275 x 9 x 7 x 7, drop to 225 x 6, drop to 135 x 12
              Narrow Hack Squats 140 x 10, 180 x 10 x 9
              Leg Presses Low/Wide Stance: 270 x 15 x 12
              Leg Presses Low/Close Stance: 180 x 18 x 18
              Standing 1-Leg Machine Curls 55 x 15 x 13 x 11
              Seated Leg Curl Machine 70 x 13, 80 x 9, 50 x 15

              SHOULDERS 10/24:

              I trained with a new kid named Matt today who is interested in doing his first show next spring. I took him threw a back workout and alternated doing my shoulder routine. My strength was feeling AWESOME today!

              Arnold DB Press 50 x 10, 70 x 11, 75 x 7 x 5, 55 x 8
              Seated DB Shrug to Lateral Push 45 x 12, 45 x 12, 50 x 11 x 11
              A1- Seated DB Laterals 22.5 x 15, 25 x 11 x 9
              A2- Standing Upright Row 22.5 x 13, 25 x 11 x 10
              Front Hammer Military Press 90 x 11, 95 x 8 x 7
              Hammer Machine Shrugs 320 x 12 x 11 x 11
              Bent-Over DB Laterals 30 x 18, 32.5 x 12 x 11
              **CONTROLLED LABS SPONSORED ATHLETE**
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              http://www.BeyondLimitsTraining.net
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              • #37
                Life has been extremely busy the last few weeks with wedding planning, contest promotion and my busiest weeks of training all happening at once. It certainly makes for busy days!

                Saturday Morning Arms 10/25:

                My bis felt this one more this time. Last time my tris were sore all week.

                A1- Barbell Curls 65 x 10, 85 x 12, 90 x 7 x 5, 65 x 11
                A2- Strict Rope Pulldowns 50 x 10, 60 x 10 x 9, 40 x 13 (on new machine leaning back against pad)
                B1- Across Chest Hammers 25 x 13 x 12 x 11
                B2- Alternating Lying DB Extensions 21.25 x 9 x 8 x 7
                C1- Reverse EZ-Bar Curls 60 x 12, 65 x 9 x 8
                C2- Triceps Dips BW x 20 x 17 x 13
                D1- DB Zottman Curls 25 x 9 x 8, Hammers after failing
                D2- DB Kickbacks 25 x 15, drop to 15 x max and repeat
                Behind Back Barbell Curls 85 x 19, 90 x 14 x 12

                I took Sunday off as usual. Church, wedding reception invitations and relaxing with Angie.

                Chest with Michael 10/27:

                I felt the need to torture my triceps on this one with many forced reps locking out. I forgot that I went heavier on incline bench last week. 185 was pretty easy, but 205 was tough after. Again that fly to bench superset is brutal.

                Incline Bench 135 x 10, 185 x 10, 205 x 7 x 5
                A1- Incline DB Flys 55 x 13, 57.5 x 12 x 11
                A2- Incline Bench 135 x 8 x 7 x 7
                Machine Chest Squeezes 110 x 12, 110 x 9, 100 x 13
                Flat DB Press 65 x 15, 70 x 13, 75 x 8 x 7
                B1- DB Press Squeezes 45 x 12 x 10
                B2- Pushups on DB's BW x 11 x 8
                **CONTROLLED LABS SPONSORED ATHLETE**
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                http://www.BeyondLimitsTraining.net
                http://www.NaturalBuckeyeClassic.com - 3rd annual coming in April 2011 with the WNBF Pro Men's Tournament of Champions!

                Comment


                • #38
                  Wow, quadruple post! Silly forum error last night, haha.

                  BACK BLASTING W/ JAMES 10/28:

                  James and I blasted back today. It was definitely a good one. And apparantly my chest workout yesterday was a good one, as my chest is now crushed and swollen. Very nice!

                  T-Bar Rows 90 x 10, 115 x 10, 125 x 8, 135 x 6 x 5, 90 x 11
                  A1- Straight-Arm Pulldowns 110 x 15 x 12 x 11
                  A2- Close-Grip Pulldowns 160 x 6, 140 x 7 x 7
                  Angled Hammer Pulldowns 115 x 10, 100 x 13 x 13
                  Seated Cable Rows 170 x 12, 180 x 8 x 6
                  Low Pulley Wide-Grip Rows 100 x 15, 120 x 14

                  A glimpse into today's eating:

                  Meal 1: 3/4 c oatmeal, 1/2 banana, 1 scoop Gourmet & 1/2 scoop High5 protein, 1 t flax, green phyto foods

                  Meal 2: 3/4 c whole wheat pasta, 1 can tuna, 1 T light mayo, mustard, relish & 1/3 c peas

                  Meal 3: 6 oz 90/10 lean beef, 8 oz sweet potato

                  Pre/During Workout: 45 g simple carbs, Purple Wraath & Green Magnitude

                  Postworkout: 2 caramel rice-***** & 3 scoops Golden FinisH

                  Meal 5: 4 medium buckwheat protein pan***** topped w/ natty PB & all fruit jelly

                  Meal 6: Bowl of chili from Ted's, Bison burger on wheat w/ avocado & swiss, broccoli, steamed/no butter

                  Meal 7: 1.5 scoops High5 and flaxseed oil
                  **CONTROLLED LABS SPONSORED ATHLETE**
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                  http://www.BeyondLimitsTraining.net
                  http://www.NaturalBuckeyeClassic.com - 3rd annual coming in April 2011 with the WNBF Pro Men's Tournament of Champions!

                  Comment


                  • #39
                    ARMS...WHY NOT? 10/29:

                    Today is typically an off day. But, my arms were feeling recovered and fresh from the chest and back days. They are a lagging part for me, so why not hit them. I typically train them on Saturdays and they may be good to go again by then. Just a quick workout blasted out in 25 minutes:

                    A1- Hammer DB Curls (same time) 30 x 10, 40 x 10 x 7 x 6, 30 x 11
                    A2- Strict Cable Pushdowns 50 x 10, 60 x 12 x 10 x 9, 40 x 13 ---> this new machine is hard
                    B1- Seated DB Curls 25 x 12 x 10 x 8 (hard twist at top pinky out, supinated whole way down slowly)
                    B2- Lying DB Extensions 30 x 10 x 8, 25 x 10
                    B3- Bench Dips BW x 18 x 14

                    Treated myself to a burrito tonight from Northstar with brown rice, extra bbq chicken, chips and salsa. I plan to sleep in a little tomorrow since my first client is not till noon. Today, was just CRAZY busy
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                    http://www.BeyondLimitsTraining.net
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                    • #40
                      Strength in Numbers - Legs 10/30:

                      Greg, James and I were joined for by Josh from Max Muscle who is interested in doing his first competition in 2009. We decided to mix up our leg day with some bands. I have played with bands before, but never really trained with them much till yesterday. Next week we are going to use the heavier-duty bands.

                      Band Squats (reds double wrapped) 135 x 10, 185 x 10, 205 x 8 x 7, 135 x 16
                      Hack Squats 140 x 10, 190 x 10, 200 x 8 x 8
                      A1- Low Leg Press (Wide/Narrow Superset) 270 x 15/180 x 10, 290 x 13/200 x 10
                      A2- Standing 1-Leg Machine Curls 55 x 15, 60 x 10
                      Seated Leg Curl Machine (drop set) 80 x 15, 70 x 8, 50 x 13

                      I trained a few people after this workout and hit up a concert that includes Fireflight, Thousand Foot Krutch and Kutless. It rocked!! Afterwards, I was so hungry that I smashed 4 Jr. Bacon Cheeseburgers and a chili, haha.

                      Blowing Up Shoulders 10/31:

                      I BLEW UP my shoulders today with James. Man, were they pumped and swole from this workout!!

                      Arnold DB Press 55 x 10, 75 x 7 x 6, 55 x 10 x 8
                      Seated DB Shrug to Push 50 x 10 x 10 x 12
                      Hammer Front Military Press 95 x 9 x 8 x 7, drop to 50 x 11
                      A1- Underhand DB Laterals 20 x 15, 21.25 x 15, 22.5 x 15
                      A2- Standing DB Laterals 20 x 10, 21. 25 x 10, 22.5 x 8
                      Bent-Over DB Laterals 32.5 x 12 x 11, 25 x 16
                      Hammer Machine Shrugs 320 x 12, 340 x 10 x 9

                      Tomorrow is a big day as we are having our engagement party. I'm hitting arms earlier (yes, again) and then prepping for a gathering of 40 or so friends and family. Grubbing down for sure!!

                      Bodyweight = 172 lbs (up 2 lbs from 2 weeks ago). Waist is still 29".
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                      http://www.BeyondLimitsTraining.net
                      http://www.NaturalBuckeyeClassic.com - 3rd annual coming in April 2011 with the WNBF Pro Men's Tournament of Champions!

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                      • #41
                        This past weekend and well...week have been crazy busy. Friday and Saturday was spent working and preparing for the party. I cleaned for 3 hours and then cooked for 2 hours on Saturday. And, I still managed to smash arms before.

                        Awesome Arm Day 11/1:

                        A1- Barbell Curls 65 x 10, 90 x 11, 95 x 7 x 5
                        A2- Rope Pulldowns 70 x 10, 95 x 12, 100 x 10 x 9
                        B1- Across Chest Hammer Curls 25 x 14, 27.5 x 11 x 10
                        B2- Lying EZ Extensions 75 x 12 x 11 x 10
                        C1- Reverse EZ Bar Curls 65 x 12, 70 x 9 x 8
                        C2- Dips BW x 19 x 15 x 12
                        D1- Seated Strict Curls 25 x 12, 27.5 x 10, drop to standing hammers
                        D1- Lying Kickbacks 25 x 15 x 15 , drop to bent-over kickbacks

                        Ran out of time. Trained a client came back and did Behind-Back Barbell Wrist Curls, Standing Calf Raises and Donkey Calf Raises.

                        Took Sunday off as usual. Went to our Master's Welcome production at church with a few friends preceded by dinner. Did some furniture shopping too.

                        Monday Chest Day 11/3:

                        James and I blew this one up! My chest is hurting from this one. I don't think there has been one chest day yet since September that has not ended in massive soreness.

                        Incline Bench 135 x 10, 185 x 5, 205 x 8 x 7 x 5
                        Flat DB Press 85 x 10 x 8 x 7, 65 x 13
                        Machine Chest Squeezes 110 x 14 x 13 x 12
                        A1- Incline DB Flys 55 x 12 x 11 x 10
                        A2- Smith Machine Incline Press 135 x 9 x 8 x 8

                        Beating Up Back 11/4:

                        Looked at more furniture in the morning, trained tons of peeps and voted.

                        T-Bar Rows 90 x 10, 125 x 9 x 8, 135 x 6, 90 x 13
                        Straight-Arm Pulldowns 110 x 14 x 13 x 12
                        A1- High Pulley Underhand Rows 110 x 15, 120 x 15, 130 x 12 x 11
                        A2- Underhand Close-Grip Pulldowns 110 x 10, 120 x 10, 130 x 9 x 8
                        Angled Hammer Pulldowns 100 x 13, 110 x 13, 120 x 10
                        Seated Cable Rows 180 x 9 x 7, drop to 150 x 9, drop to 2 sets of row variations
                        Seated Calf Raises 120 x 15, 125 x 12 x 11
                        Standing Calf Machine 160 x 11, drop to 140 toes in, drop to 120 toes out
                        **CONTROLLED LABS SPONSORED ATHLETE**
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                        http://www.BeyondLimitsTraining.net
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                        • #42
                          KILLER LEGS 11/6:

                          I smashed legs with Greg, James and Matt (The_Animal11). This was the best leg smashing in a few weeks (not that the last few were a piece of cake). I took the elevator downstairs one flight of stairs at the end to prevent falling face first down the stairs, haha.

                          Band Squats (Blue) 45 x 10, 135 x 10, 185 x 10, 205 x 8, 215 x 5
                          Straight-Leg Deads 135 x 10, 225 x 15, 275 x 13 x 10
                          A1- Narrow Hack Squats 140 x 10, 140 x 10, 190 x 10
                          A2- 1-Leg Standing Curls 55 x 13 x 11 x 10
                          Machine Leg Extensions 130 x 15, drop to 100 x 8, 145 x 12 x 8 x 4

                          The first set of leg extensions was a straight up drop set. The second set with more weight using 10 second rest pauses. This was killer!! Certainly a leg workout to grow on.

                          Growing Shoulders 11/7:

                          James and I smashed our shoulders today. As I felt my strength increase, I was getting fired up as though they were almost instantaneously growing. Ah, the pump is a beautiful thing.

                          Arnold DB Press 55 x 10, 75 x 8 x 6, 55 x 13 x 8
                          A1- Seated DB Shrug to Lateral Push 50 x 12, 55 x 10 x 10 x 10
                          A2- Seated Front High DB Press 25 x 10, 30 x 10, 35 x 10 x 7 ---> James forced me through a few extra on the last few
                          Hammer Behind Neck Press 90 x 12 x 8 x 6
                          B1- Underhand DB Laterals 17.5 x 15, 18.75 x 15, 20 x 15 ---> at this point, was just feeling awesome digging REAL deep for more reps
                          B2- DB Laterals 17.5 x 10, 18.75 x 10, 20 x 6
                          Bent-Over DB Laterals 32.5 x 14 x 11, drop to 20 x 13
                          Standing Hammer Shrugs 360 x 11 x 9 x 9 ---> 4 plates was just sitting on it, so why not?

                          I cannot wait to train arms tomorrow!! We have decided to stay in town this weekend, which will be very nice to just chill and prep for Angie moving in soon. 15 days till the wedding!!!
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                          • #43
                            Gotta put the Woman first!

                            There is less than 2 weeks till our wedding and boy I am psyched! We are in the process of getting my condo ready for her to move in and getting ready to make the trip out to Vegas next Thursday for our wedding next Saturday (11/22).

                            With SO much going on and with stress on high, spending time with my future wife Angie is a must. I put Angie first before ALL other things in life including work and training. God comes very first actually, but you get my drift.

                            I took Saturday off to spend time with her beginning with brunch at North Star. My arm day was pushed back to Sunday. Today, I cancelled a few appointments just to spend a little more time with her amidst the hectic time.

                            I typically take the Sabbath off, but felt it was a good day to train since I missed arms and even do a little ministering during my workout. And, just for fun I threw in chest too.

                            Holy Show Muscles 10/9:

                            Between our morning and evening service I blasted chest and arms for a killer workout.

                            A1- Incline Bench Press (with red bands) 45 x 10, 95 x 10, 115 x 8 x 7
                            A2- Barbell Curls 65 x 10, 85 x 12, 90 x 9 x 7
                            B1- Flat DB Press 85 x 8 x 8 x 7 x 7
                            B2- Seated Strict DB Curls 27.5 x 12, 30 x 9 x 9
                            C1- Machine Chest Squeezes 110 x 14 x 13 x 12
                            C2- Hammer Rope Cable Curls 85 x 15, 85 x 13, drop to 65 x 12 (repeated DS)
                            Incline Semi-Sup DB Press 55 x 12, 60 x 10 x 11, pushups after last set
                            Lying EZ Skullcrushers 75 x 12, 80 x 10 x 9
                            Rope Pulldowns 90 x 12, drop to 70 x 10, 80 x 12, drop to 65 x 10
                            Strict Pushdowns 40 x 20, 50 x 13

                            My tris are killing me from this one!! James too from what I hear. Chest and bis are sore, but man my tris!

                            Monday Back Day 11/10:

                            James and I blasted back ultra hard. He missed last week and was feeling it.

                            A1- Straight-Arm Pulldowns 110 x 15, 120 x 15, 130 x 12 x 11
                            A2- Seated Cable Rows 140 x 10, 160 x 10, 170 x 8, 170 x 11 ---> James fired me up
                            Angled Hammer Pulldowns 115 x 13, 125 x 13, 135 x 10
                            Close-Grip Pulldowns (with shoulder-width grip) 160 x 10, 170 x 10, 180 x 8
                            Bent-Over Smith Rows 145 x 12, 145 x 10, drop to 95 x 10
                            **CONTROLLED LABS SPONSORED ATHLETE**
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                            http://www.BeyondLimitsTraining.net
                            http://www.NaturalBuckeyeClassic.com - 3rd annual coming in April 2011 with the WNBF Pro Men's Tournament of Champions!

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                            • #44
                              Love is in the air........
                              laurie@controlledlabs.com

                              Disclaimer : The above post is my own PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice. CONTROLLED LABS products are produced in a GMP for Sport certified facility (no hormones produced in the facility / no cross contamination).

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                              • #45
                                Originally posted by bull.dogz
                                Love is in the air........
                                Yes, it most certainly is!!! How is your training going?

                                ------------------

                                Leg Smashing 11/12:

                                James and I smashed our legs yesterday. I was feeling a little tired, but still dug deep for a good workout. I threw in some good ole regular deadlifts to start, which I had not done heavy in many months. I switched up my stance to a more moderate stance vs. sumo stance to pull in more glutes and hams versus hips and back.

                                Deadlifts 135 x 10, 225 x 10, 275 x 10, 315 x 10, 345 x 8
                                Leg Extensions 85 x 10, 145 x 15 x 13 x 12
                                Smith Machine Front Squats to ground 135 x 10, 155 x 10, 135 x 14, 95 x 20
                                Leg Extensions twisting toes in at top 100 x 12 x 11 x 11 ----> blasted our outer sweeps
                                Seated Leg Curls 90 x 15, 95 x 13 x 11

                                This next week before the wedding I am mixing it up my split and pushing workouts forward. My plan:

                                Tonight: Chest & Shoulders
                                Friday: Off
                                Saturday: Arms
                                Sunday: Off
                                Monday: Back & Traps
                                Tuesday: Legs
                                Wednesday: Off
                                Thursday: Leave for Vegas in the morning
                                Friday: ???
                                Saturday: OUR WEDDING!!!!

                                I will hit chest, shoulders & arms while out in Vegas in 1-2 workouts before the wedding then taking Saturday through Tuesday off returning back to the gym on Wednesday before Thanksgiving.

                                POST-WEDDING TRAINING PLAN:

                                - A mix of power training and hypertrophy training to hit the body twice per week
                                - Blue Gene & Blue Up will be added!
                                - More calories
                                **CONTROLLED LABS SPONSORED ATHLETE**
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                                http://www.RICHBODYFIT.com
                                http://www.BeyondLimitsTraining.net
                                http://www.NaturalBuckeyeClassic.com - 3rd annual coming in April 2011 with the WNBF Pro Men's Tournament of Champions!

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