Ice Cold 8180's Workout Log

[Ice Cold 8180]

Back on that grind with arms and calves today... great, quick sets and a nice pump today! Preacher Curls, Cable Curls and then a nasty super set with Standing Barbell Curls and Seated Dumbbell Curls... Tri's consisted of Decline Skull Crushers, Cable Extensions and Dips... I then did a timed super set that I learned from the one and only Steve Cook... It's amazing how much weight I can't do when I isolate the muscle a certain way... Looking forward to getting at those wheels tomorrow!

[Ice Cold 8180]

After a great visit to the chiropractor, I went it for what turned into a great session on the Legs and Abs... Heavy Hack Squats, Heavy Dead Lifts, Lunges and Leg Curls... Then Machine Crunches, Windshields, Cable Crunches and Cheerleaders...
I ended up sweating my ass off in the gym today and got some extra calories in this evening as my body probably needed it.. All in all, I was very satisfied with output today!

I heard through the grapevine this evening that there's a guy here locally talking a big game about upcoming competitions.. This kinda stuff fuels me! I love it when there's a newcomer that's talking a big game, disregarding some of us that have been in the game for a bit... I know even I have a lot to learn, but I will say this... Don't count me out, you better bring your A Game against this one... I cordially invite you to the stage this upcoming spring... Lets's Dance!

[Ice Cold 8180]

That refreshing late Friday night lifting session... A time to let off all the steam that builds up over the long work week.. A time to just cut loose and take it all out on the iron... I trained traps and delts this evening and with the gym nearly empty, I was able to move quick and get a dynamite workout in! I applied a few tricks that I learned from Steve Cook and they fatigued my delts really fast! Ended up moving some pretty good weight around this evening and finished things off with a mean tri set... Left the place all pumped up, grabbed some sushi on the way home and now it's time to feast! No going out for me, gonna repair the body and get ready for an ass kicking on the legs tomorrow... Wouldn't trade this lifestyle for anything!

[Ice Cold 8180]

After a great lift on Saturday, I took yesterday off and hit the iron today training chest and back... Started off with a great pre exhaust on the chest, then hit the ground running! Great solid sets followed by some good super sets.. I ended up getting a really great workout in after all is said and done... I'm excited about the upcoming photo shoot and its given me a great sense of motivation.. I'm hoping to be nice and full with just the right cuts... My goal is to make things very easy of the photographer! We'll find out soon enough... Gonna gear up for a thrashing on the arms tomorrow (focusing on triceps)... Boom!

[Ice Cold 8180]

Today was a good day on the weights as I trained Biceps, Triceps, Calves and Abs... I got through my sets pretty quickly as I knew I had a lot of work to do... Super Sets on the arms allowed me enough time to hit my other muscle groups.. this was very useful and allowed me the opportunity to get a jumpstart on my training tomorrow as I gear up for legs... I don't like to add too many other lifts to leg day if I don't have to... I like to put all of my energy into the wheels!
I had a guy ask me today, how come I never see you training legs? I responded, you must never see me on Wednesdays or Saturdays... My legs get more exposure than any other muscle on my body... I don't think he meant any harm, at any rate, it motivated me and I'll take it to the house tomorrow! Gonna get at them wheels!

[Ice Cold 8180]

After taking a unplanned, but smart day off yesterday, I returned to the Iron House for what ended up being a total thrashing on the wheels... I tried some new techniques given to me by a very successful natural bodybuilder and all I can say is DAMN! I had to stop during the first barrage as my right quad was cramping up on me... I ended up battling through it and even saved a little room for a dusting on the calves and abs... I have gotten pretty aggressive with the windshields, starting off with pretty fast, high intensity reps and then slowing down for some good isolation... This process has been making me extremely sore the next day.. I can only hope that these new techniques backed with proper nutrition will make my abs look better than ever! It's a process, I am teaching myself to be patience and remember where I started... Bodybuilding is tough and it's even harder seeing others have great success at very high levels.. Although I am happy for these individuals, I refuse to compete at anything but bodybuilding.. It's in my blood, it's what I do... Fuck the odds, I'm here to defy them!

[Ice Cold 8180]

Another awesome weekend filled with some great training sessions... Friday night I trained traps and delts, really shifting a lot of focus on my outside head of my deltoids as I really want the cap on my shoulders to stand out better.. This will be something that I will really be focusing on between now and the next time I take the stage..
Saturday morning, I returned to the gym for a really good session on the legs and abs... I took about half the rest time than I usually take and it took a toll on me...
Today, I took as a rest day and watched football all day... I made sure to get plenty of fluids and protein along with much needed r&r... I love this time of year! Football and fall bodybuilding shows... Although I won't be competing this fall, it will be great supporting so many that I know take the stage!

[Ice Cold 8180]

Monday... Back on the grind with Chest and Back... I struggled finding energy early on and then like getting struck by lightning, boom! It hit me! Once again, I ended up pushing my body to the limit... Heavy presses, heavy guillotines, lat pull downs, pull ups, flies and rows... today I really didn't go light or burn out on anything... just kept my foot on the gas! Ended up being a great workout! I had to ultimately gather my thoughts and remember how many thought that I couldn't and how many still think I can't... It's all about staying committed... There's no substitute for hard work!

[Ice Cold 8180]

Today I trained Arms and Abs... No pain whatsoever, so I went with the heavy weights today.. Skull Crushers, Cable Extensions, Reverse Cable Extensions, Spider Curls, Seated Dumbbell Curls, Preacher Curls and finished strong with 21's... I then took it to the house with a great session on the abs! I've been eating clean and crushing abs.. This mid section is going to be looking good for the shoot!

[Ice Cold 8180]

After taking Thursday and Friday off, I came back strong Saturday with a great session on the shoulders followed by a great leg day today...
Today's leg workout consisted of heavy box squats (225, 315 and 405)... I then quickly moved over to the hack squat for inside out's with two plates on each side... Then a super set of lunges and alternate leg extensions... Although at this point I was pretty damn tired, I realized that my calves are still nowhere near where I want them, so I blasted them with a tri set of raises on the leg press, the 45 degree and the seated calf raise... Let's just say I pretty much hobbled out the door.. It's really the only way to end a leg day...
I had someone come up to me the other day and ask me why they never see me train legs.... I responded, "you must never see me on Wednesday's and Saturday's or Sunday's"... I give my legs more attention than any other muscles.. I love it when people comment on my legs and underestimate my ability to improve them... Personally I'm proud of the fact that when I started, my legs were the size of most bodybuilder's arms... All I need is time! I won't quit until my body is unbeatable... This kid is just warming up!

[rich55]

Nice Darren! Sounds like some good old leg abuse!! I dig it. About how many sets of box squats do you like to do? What are inside outs on the hack? Reminds me a lot of workouts I did a few years back. It will put a lot of detail and depth on the legs.

[Ice Cold 8180]

Thanks buddy! I'd kill for wheels like yours!
Inside outs are 10 reps with your feet positioned very close, almost touching and then following with 10 reps as wide as you can go, almost like a sumo squat... They are killer! I guy I know from Utah whom won every pro show he did this spring let me in on his little secret as his legs looked insane! They're pretty rugged...

[Ice Cold 8180]

Chest and Back... another awesome session with no pain in the joints... I went a bit heavier that usual and with some of the right people spotting me, I was able to get in some pretty good lifts.. I expect to be pretty sore tomorrow... I'm getting pretty satisfied with the change that I'm starting to see in my chest and feel that it will only be to my advantage come comp season.. My back, well, is my back... It will always be my best attribute... but that doesn't mean that I'll let up on it.. I still make sure that I hit it just as hard as any other muscle... Nothing should ever be taken for granted when you are trying to make progress in the weight room... Every muscle can get bigger, stronger and more defined.. You should never be satisfied... Especially if you're in the competition scene... There are always at least 100 others out there that are training harder... Make every rep count!

[rich55]

Thanks buddy! I'd kill for wheels like yours!
Inside outs are 10 reps with your feet positioned very close, almost touching and then following with 10 reps as wide as you can go, almost like a sumo squat... They are killer! I guy I know from Utah whom won every pro show he did this spring let me in on his little secret as his legs looked insane! They're pretty rugged...

Haha, thanks! It's been a long time squatting. Nice! Yes, I've done them both way on the leg press and hack. Various angles are great ancillary work!! Keep it up.

[Ice Cold 8180]

Happy Tuesday... Arms and Abs! Quick, heavy super sets, followed by some grueling windshields, cable crunches, running the rack on the machine crunch and super setting with old school traditional sit ups on the decline bench... I'm tired! Planning on taking the day off tomorrow as I'm due for a rest day..
I'm gong to end the evening with one of my favorite meals... 6 whole eggs (scrambled), four slices of Dave's Killer Bread and Tabasco Ketchup... ends up being just shy of 1,000 calories and it's damn good! Gotta get them gainz!