Ice Cold 8180's Workout Log

[Ice Cold 8180]

I finally found the stride that I was looking for today! Just before the Christmas festivities, I managed to sneak into the gym for what turned out to be the workout that I was looking for.. Hammy's, Calves and Abs.. I didn't do dead lifts today but still managed to get in a great pump on the wheels! Leg Curls, Fall Forwards, Lay down alternate Leg Curls and a Ton of Calf Raises... I will be taking tomorrow off which will be good as I will be coming back on Wednesday with a vengeance!! Back in the saddle!!!

[Ice Cold 8180]

The word of the day.. "Wheels"... I smashed quads, calves and abs! I will be doing heavy lunges from now until the time I hit the stage... the reason, they effing hurt!! I feel that they'll also provide me with size and separation... I want my legs to be screaming this spring.. I got pretty light headed several times this evening and powered through it.. In the end I left the place pretty much numb from the waist down...
I utilized the Smith Machine for Lunges, then moved on to the Hack Squat, followed by heavy Leg Press and finished with alternate Leg Extensions... Fried!!
I took what I had left and attacked the Calves and Abs with Super Sets as I had to make up time so I could get my meal in... It's all about accountability ladies and gentleman! If you hold yourself accountable, knowing that if you cut corners, you're only letting yourself down!

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[Ice Cold 8180]

Today was a much needed rest day after four hard days on the iron... Just about every square inch of my body is sore and I felt that my laziness today was earned... I am very much looking forward to going out and drinking for new years eve...
By going out, I mean going to the gym and by drinking, I am referring to my post workout shake...

[Ice Cold 8180]

The last 48 hours have been very productive! I was able to get a great workout in on New Years Eve as I trained Hamstrings, Calves and Abs... I wanted the last workout of 2012 to be a malicious leg day and it was.. I did my workout backwards and ended with dead lifts.. I don't know why I don't do that more often as I feel it's very effective and my Hammy's are very sore today... I have slowly been giving my abs a little more attention as well..
After I great workout, I did partake in some of the NYE's festivities joining some friends at a downtown nightclub to ring in the new year.. I stayed true to my guns as I didn't have a drop of alcohol... Clearly this made the environment I was in very difficult to tolerate.. Call me crazy, but it's so funny to me watching everyone around me destroying their bodies without a care in the world.. My body is my palace, my temple, my reflection of my hard work, a representation of my character, my trophy!! I was very much out of place.. But that's just the nature of the beast..
I was very pleased to wake up today without a hangover and ready for my first workout of 2013 (chest and back)... I held nothing back today and every exercise was on point.. I even went as far as to super set my last 6 lifts.. It hurt, I was sweating my ass off, but it was electrifying at the same time.. after today's insane workout, I was once again back in my natural environment.. This is where I belong, this is what I do!!

[Ice Cold 8180]

After a great few days of training, I ended things today with a great arm workout... I started things off with decline dumbbell skull crushers, standing single arm curls, then on to cable extensions (heavy), standing barbell curl (heavy)... And then moved on to super sets... Lately I've had some pain in my right elbow, but I was able to power through it... I ended up with a great pump and felt that all in all the workout was chalked up as another win.. It's nice to see all the new years resolutioners in the house... hopefully most of them will keep at it and adopt the lifestyle.. I feel for those that fall off.. Consistency!!!

[Ice Cold 8180]

after a great rest day which included volunteering at the rescue mission here in boise (which turned out to be a great, eye opening experience), I returned to the weights... Quads, Calves and Abs... Heavy Lunges, heavy Leg Press, heavy Alternate Leg Extensions, followed by standing, seated and donkey Calf Raises... Toast!!
And then I MURDERED my Abs!! Windshield Wipers, Hanging Leg Raises, Rope Crunches, and Machine Crunches... I walked out of the place a wounded solider!! Damn I love these Friday night workouts! YEAH BUDDY!!

[Ice Cold 8180]

-Traps / Delts
Tonights workout was flawless! I love those workouts! I started things of with shrugs on the smith machine, then to single arm shrugs, saving my burn out for the very end of my workout.. Delts were heavy.. 65's for 10, 75's for 8, 85's for 6... extensions with 40's, laterals with 20's.. a great grueling super set... Maxed out the reverse peck deck and then quickly bunt out with pull ups and cable shrugs... It that doesn't give me boulders for shoulders, I'm not sure what will.. Push hard, be smart... WIN....

[Ice Cold 8180]

Chest and Back...
It was pretty hard to out do yesterday's thrashing of my legs, but I figured I would give it a try.. Sometimes when I go into the gym doubting myself, I end up having some of my greatest workouts.. This was the case today.. I hit the ground running with incline dumbbell press as I have not done them for about a month with the elbow pain.. I jumped right in with the 80's for 10, then the 90's for 8 and two sets of the hundo's for 6... Great start to the day... hit a lot of flies on the peck deck, cables and with dumbbells after that... Back, maxed out the seated row, maxed out the hammer strength row and maxed out the lat pull down... Damn, I'm finally at the point where I'm going to have to start strapping weights to machines to get some extra lb's... YES!!!

[Ice Cold 8180]

Today was yet another great workout! I trained arms.. Knowing that I am going to be resting Thursday, I pushed it pretty hard.. got up to the 110 dumbbell on seated tricep extensions for 8 reps.. I also got up to the 45's on decline skull crushers for 8 reps, followed by a ton of cable extensions and dips.. My Tri's are gonna be sore tomorrow.. As for the ol biceps, I'm still nursing a bit of pain in my right elbow, so it was a lot more isolation.. Well except for the part when I curled 3 45's and a 25 on the hammer strength preacher curl.. lol... I guess sometimes you just have to say screw it, ignore the pain and realize that there's a show in 10 weeks that needs to be won! At the end of the day, my arms were pretty wasted.. I feel so good going into this show.. I hope that I can carry this momentum and positive energy over the next 10 weeks until pay dirt!

[Ice Cold 8180]

Today was supposed to be a rest day... but I just couldn't stay out of the gym, so I went down and trained Calves and Abs.. It turned out to be a really good session! I am always amazed at the outcome when training a muscle that is usually trained as a secondary, as a primary... I really enjoyed beating the hell out of my calves as they have alway been my weakest area.. I actually received a great compliment tonight from a fellow gym goer, telling me that my calves are developing nicely... I think it's probably the first ever compliment that wasn't directed toward my back, arms or abs.. haha... In the end, I left very satisfied and motivated.. Can't wait to start posing drills... just a few more weeks!!

[Ice Cold 8180]

Awesome session today.. Chest and Back..
Today was another one of those days where I just held nothing back.. Hundo's on incline 8, Three plates on the decline for 8, heavy flies.. The Business!!! Back was thrashed as well.. maxed out the hammer strength machine again with ten plates.. maxed out the reverse peck deck for 8 reps.. pull ups for days!!
I also started posing today.. It was a great experience for me as I have not seen my new physique under those lights for quite some time.. I actually liked what I saw! I hope it's enough for that pro status!!

[Ice Cold 8180]

Woke up this morning very sore from yesterdays rigorous leg day, but I still had to hit one more day and then Monday I can finally enjoy an off day.. I started out a little sluggish.. For me, this is pretty common being the third day in a row... Big muscle groups being hit very hard... Nonetheless, I found it and I ended up punishing the traps and delts.. Lots of shrugs with heavy weights followed by a great set on the hammer strength shoulder press (ended up getting 2 wheels and a quarter for the last two sets of 8.. Not bad as I'm still nursing a little pain in my right arm.. Dumbbell extensions with 40's.. I usually go for 10 reps with this weight, but I turned it up a notch and went for 12.. I felt it! I ended the day with a lot of work on my rear delts (dumbbells, cables and peck deck)... I'm pretty sure my legs will still be very sore tomorrow and it's going to hurt to balance my head on my very sore shoulders... I can't lie, if I wake up tomorrow and they're not sore, I'm going to be pissed! lol...

[Ice Cold 8180]

I have been enjoying my earned rest day today... I have already napped for an hour, I don't ever argue with the body.. If it needs extra rest, it get's what it needs.. After all, I'm going to need this body of mine to be tip top here in a few months.. This relationship is give and take, lately I have been demanding a lot and at least once or twice a week I have to pump the breaks... Gotta let those muscles repair themselves..

[Ice Cold 8180]

Hamstrings, Calves and Abs...
Heavy dead lifts, Fall Forwards, Standing Leg Curls and Lay Down Alternate Leg Curls.. My legs were rubbing together when I was walking after all that nonsense... and you know what? I LOVED IT!! Strength was soooo on point today! I pushed hard, dug deep and won the battle.. I tell you what, there is nothing more satisfying than a leg day that kicks your ass!!
I did a mean drop set on the stading calf raise, then moved on to the leg press for alternates and finished with 45 degree alternates.. Abs... Toast! Wind Shields, AX Cutters and leg lefts... I left tonight a sweaty mess! Mission Accomplished!!