Ice Cold 8180's Workout Log

[viettelno115]

L?p truy?n hình k+ ch? 70.000d ch? có t?i :http://laptruyenhinhcap.com

• K+ Qu?n Hai BÃ* Trung
• K+ Qu?n HoÃ*n Ki?m
• K+ Qu?n C?u Gi?y
• K+ Qu?n Ba Dình
• K+ Qu?n D?ng Da
• K+ Qu?n HÃ* Dông
• K+ Qu?n HoÃ*ng Mai
• K+ Qu?n Long Biên
• K+ Qu?n Tây H?
• K+ Qu?n Thanh Xuân
• K+ Huy?n T? Liêm
• K+ Huy?n Gia Lâm
• K+ Huy?n Thanh Trì
• K+ Huy?n Dông Anh
• K+ Huy?n HoÃ*i D?c
• K+ Huy?n Son Tây
• K+ Huy?n Thanh Oai

[viettelno115]

L?p truy?n hình k+ ch? 70.000d ch? có t?i :http://laptruyenhinhcap.com

• K+ Qu?n Hai BÃ* Trung
• K+ Qu?n HoÃ*n Ki?m
• K+ Qu?n C?u Gi?y
• K+ Qu?n Ba Dình
• K+ Qu?n D?ng Da
• K+ Qu?n HÃ* Dông
• K+ Qu?n HoÃ*ng Mai
• K+ Qu?n Long Biên
• K+ Qu?n Tây H?
• K+ Qu?n Thanh Xuân
• K+ Huy?n T? Liêm
• K+ Huy?n Gia Lâm
• K+ Huy?n Thanh Trì
• K+ Huy?n Dông Anh
• K+ Huy?n HoÃ*i D?c
• K+ Huy?n Son Tây
• K+ Huy?n Thanh Oai

[Ice Cold 8180]

The last 48 hours have been action packed! I ended up getting a great Chest and Back workout in late Friday.. There were three NGA Pro Bodybuilders in the house, if that won't get you motivated, I'm not sure what will.. I ended up killing it on dumbbell incline press.. 85's for 10 95's for 8 100's for 6 and 110's for 6... Maxed out of back machines again.. I love it! I'm gonna be that guy that has to start strapping extra weight to the stack to make progress.. Finally!!

I had a great time at the Bodybuilding.com Nutrition Store today! I got to meet a lot of great people and can't wait til the next time they extend me an invitation to be there! I'll toss some pics up real soon!

After the Bodybuilding.com Store appearance, I took a quick power nap in lieu of inflicting PAIN on the legs! I got down to the gym and ended up killing them! Heavy Lunges, Front Box Squats, Alternate Leg Press and Alternate Leg Extensions... Dead!! I am going to spend the rest of my evening doing absolutely nothing! Time for some well deserved RnR...

[Ice Cold 8180]

Today's thrashing of the traps and delts was everything I'd hoped it to be and more! Short, quick, strong sets.. A great pump and sweat to go along with it.. The lower torso was is very sore from yesterday's epic leg training session as well.. I got some good heavy shrugs in along with a great dumbbell extension drop set...
I did break down towards the end of my workout and ripped the shirt off to do some posing as the natural light coming through the gym was nearly perfect... I didn't want to be "that guy", but at the same time, I'm training my ass off to win pro status in a very competitive sport... Everybody is good, gotta work hard, practice and do all the little things that separate myself from the rest of the talent out there.. Shoulders were capped, posting felt great! Slow and steady!

[Ice Cold 8180]

Not right in what regard exactly?

[Ice Cold 8180]

Today's workout was amazing! I trained Arms.. For the first time in weeks I haven't had any pain in my right elbow... I ran with it until my arms felt like they were going to fall off! I know I shouldn't have gone too crazy as I could easily aggravate it, but I couldn't help it.. I just had to go for shit! I ended up smashing the biceps, started with cable curls, then followed with concentration curls, seated dumbbell curls and 21's... As for the Triceps, heavy decline skull crushers, got all the way up to the 50's for 8 reps.. Maxed out the hammer strength tricep extension, almost hit the whole stack for cable extensions, then ended up with 5 sets of 25 slow dips.. Not having any pain, makes me so much more motivated, nothing is taken for granted and I will hopefully keep this rolling for the next 8 weeks!

[Ice Cold 8180]

I haven't had regular access to the computer over the weekend, but I have still managed to get some great training sessions in! On friday I trained chest and back, following up with a nasty leg day yesterday..
Chest and Back, I stayed mostly with machines, but went pretty heavy (3 plates and a 10 on for 6-8 on the hammer strength incline, 3 plates and a 25 on the hammer strength seated press for 6-8 and heavy fly's)... Still trying to develop my chest as it's one of my weak areas that needs strengthening... As for the back, still old reliable... strength, pump, everything was good! Can't wait to show off the wings this spring!

Leg day was down right dirty! Ended up with a pr, two plates and a 5 on each side for 6 stationary lunges on the smith machine.. Quads were dying after that... I then went straight to the hack squat ended with 3 plates and a 25 for 10 when I was only looking for 6 on the last set... Alternate leg press and alternate leg extensions.. As I set here typing this, it almost hurts to have my laptop on my quads.. lol... Great back to back days at the gym! I'm going to take the day off today and enjoy the superbowl and get back into the swing of things tomorrow..

[Ice Cold 8180]

And we're back! A solid training day, biceps and triceps... Started out a little sluggish and then I was informed that the rematch that I was hoping for was going to happen. That set a fire inside me and paved the way for what was an absolute beating on my body! Barbell Spider Curls, 4 sets, 2 with 60lb bar and 2 with the 80lb bar... Flat bench Dumbbell Skull Crushers, 4 sets, 35's and 40's... Cable Press downs, Standing dumbbell Curls with 50's, 21's with 65lb bar, Maxed out the hammer strength tricep extension and ended with reverse grip tricep extension dropset... I'm dead!!
I have a whole new source of motivation as the guy I've been training for is going to allow me the rematch I've been so eagerly wanting! It's time for a good ol fashioned show down! I've been working hard, biting my time, training my ass off, bettering my mind and body... I'll be patiently waiting in the shadows! I'll be ready!

[Ice Cold 8180]

Today's Hamstring workout was good, although I did have to switch a few things up as my lower back has been giving me some pain.. Pure stupidity as I did that dead lift drop set last week without a belt.. Now I'm paying for it.. Not to worry as I'm still very functional.. I started with heavy lay down leg curls, then moved on to fall forwards, Hammer Strength Leg Curls and then ended with Lay Down Alternates.. Hammy's were pumped! Moved on to heavy calf raises on the leg press, seated calf raises, and then alternate calf raises.. On to Abs! Back in the saddle with a TON of wind shields, hanging leg raises, machine crunches, cable crunches and ended with ax cutters.. I even went through some quarter turns at the very end as it is now time to implement some posing into my routine in lieu of the upcoming show... I just ate my 6th meal of the day and I'm exhausted... Off to bed!!

[Ice Cold 8180]

Today was a rest day for me and although my body is pretty haggard from my nasty leg day yesterday, I still felt the urge to go play... I was strong and stayed smart about it, allowing my body the rest it needs to build and come back stronger.. but sometimes it's hard.. I have always loved the endorphins that are released when lifting, the pump, the veins, the striations, everything! It's the 80, 20 rule and the 20 is the time spent in the weight room, the fun part! I think it's so funny that some people dread going to the gym and working out.. I would be completely beside myself if I didn't get that fix at least 5 times a week! Growing up I was terrified of the gym, now I have trouble staying away from the place!

[Ice Cold 8180]

After missing my favorite Friday night gym session due to some weird stomach bug, I had to make up for it today with Chest and Back... I hate missing workouts and having my rotation thrown off.. But in the end, it's all about getting it done! Life is going to happen, you'll get sick, injured, be called on to work overtime as well as a dozen other possibilities... The part that separates the winners from the losers is the winners truck on through all of the hardships and never give up! I've had a few curveballs thrown at me during this contest prep and I'll be damed if I'm going to let any of them get passed me... I'm gearing up to knock em out of the park!!

Hammer Strength Incline: 12, 10, 8, 6
Hammer Strength Seated: 12, 10, 8, 6
Dumbbell Flies: 10, 10, 10, 10
Hammer Strength Decline Alternates: 10, 10, 10

Hammer Strength Alternate Row: 12, 10, 8, 6
Wide Grip Cable Row: 12, 10, 8, 8
Lat pull Down: 12, 10, 8, 8
Reverse Peck Deck: 12, 10, 8, 8

The End!

[Ice Cold 8180]

Although the gym was unsurprisingly packed on a Monday, I had to make up the day I missed Friday.. With that I ran my Traps and Delts through the ringer today! The lack of fats in my diet are starting to take their toll on my body as I have a few more aches and pains than usual, also I know that I'm pushing things really hard... Although I complain about aches and pains, I really do like pushing my body to its limits and getting home exhausted from the workout session.. Such a great feeling if accomplishment! I am so grateful for all the support I get and in a way feel somewhat spoiled.. If I'm motivating and inspiring you, just know that it works both ways and we are all in this game together! Cheers to great gains and healthy living!!

[Ice Cold 8180]

This evening was pretty rough, but in a good way.. I had a great training session taxing the bi's and tri's, followed by 45 minutes of posing consisting of 8 rounds of quarter turns and mandatory poses... I was extremely satisfied with how everything is coming together although my wheels were still a bit sore from Sunday's thrashing and I was having trouble holding them... This is vital as my legs will determine the outcome in my opinion... By the end, my face was pale and I looked like I had been run over by a truck! I guess I did it right! I had a buddy of mine say "dude, you look like shit!", I have never taken a statement like that as a compliment until now! I am truly testing my body's limits... Staying focused on #1!!

[Ice Cold 8180]

And I finally get to look forward to a day off tomorrow.. I made today count with a great session! Hamstrings, Calves and Abs... Started with Lay Down Leg Curls, Alternate Leg Curls, Fall Forwards and ended with a light set of Dead Lifts on the Smith as I'm still a little cautious about my lower back... Moved onto Calves with standing Calf Raises, Seated Calf Raises and ended with Alternate Calf Raises on the Leg Press... Abs were nasty this evening with 4 sets of Wind Shields, Hanging leg Raises and Heavy Rope Crunches... And Done!!
Seeing others get prepared for spring shows makes this time of year even more motivating.. Can't wait to see all the great physiques this spring!! Tis the Season...

[Ice Cold 8180]

Tonight was a LONG gym session.. I actually had to take a meal in with me so I didn't go catabolic during my session.. I had a great chest and back workout consisting of primarily fly's and rows as I was saving some extra energy for a great posing session... Although I am 7 weeks out, I feel very ready right now.. I'm going to have to keep my calories pretty high (just clean) as I don't want to lose any size.. Everything was popping tonight and felt very comfortable going through my progressions.. I had a long time pro bodybuilder critiquing my quarter turns and mandatory poses and got great feedback.. All this hard work is starting to make sense!!