Antihero?s Log - "Path To Greatness" [Archive] - IllPumpYouUp.com

antihero

11-07-2005, 02:12 PM

ok, so heres the deal (for those of you who dont know). During
the summer i had BC help me out with some training, but unfortunately
my mother (who is completely against me reaching any goals in life,
especially this one) convinced me that i had to work 10hrs a day to
save up, because ill be on my own in a year. So, after a long day
of moving furniture, i was in no shape to go lifting. So that
came to a halt. In September, i got Future as my personal
trainer, and he really got my lifts up, and i even hit some new
personal records, and with only 5 weeks. Then came oct.10th, and i got
wisdom teeth out. at that point i couldnt eat for a while and now
its 3 weeks later and im down roughly 20lbs. Now, my mother is
going away for about a month and i wont have that to worry about as a
distraction, and i need to get my ass in gear, and what better time.

Stats:

Height: 6'

Weight: 142lbs

Waist: 29 in

Chest: 33 in

Neck: 14 in

Bicep: 12.5 in

Forearm: 10.5 in

Quad: 21 in

Calve: 14.5 in

Routine

Day 1

Chest - Hammer Strength Incline

Shoulders - Dumbell shoulder press

Triceps - Skullcrushers

Day 2

Biceps - Standing Barbell Curls

Forearm - Hammer Curls

Back Width - Hammer Grip Pull-ups

Back Thickness - Seated Cable Rows

Day 3

Calves - Calves on Leg Press

Hamstrings - Lying Hamstring Curls

Quads - Squat

Day 4

Chest - Flat Dumbell Bench

Shoulders - Hammer Strength Shoulder Press

Triceps - Reverse Grip Bench

Day 5

Biceps - Alternating Dumbell Curls

Forearm - Hammer Strength Forearm

Back Width - Pull-Downs to Front

Back Thickness - T-Bar Rows

Day 6

Calves - Standing Calve Raises

Hamstrings - SLDL

Quads - Leg Press

*warm-ups preformed as necessary

*every exercise will be one heavy set of 4-6 reps, and then a 20 rep set

*weights and/or reps will be increased on every training day, or the exercise will be switched out for another

*workout days are MON,TUES,THURS,FRI

Daily Supplements

(6) 28g Protein Shakes

(2) Multi-Vitamins

(6) BCAA [post-workout only]

(4) Omega Sports Power Jolt [pre-workout energy boost only]

*as of now, that will be all the supplements that i am taking.
i will not even be taking creatine for a little while, cause i want to
see where i can go without it.

Pictures

*pictures are same ones as before and two new ones, considering i
lost everything that i had gained, im back down to this size. as sad as
it is.

http://img.photobucket.com/albums/v406/antihero6188/quad.jpg

http://img.photobucket.com/albums/v406/antihero6188/farchestrelaxed.jpg

http://img.photobucket.com/albums/v406/antihero6188/closechestrelaxed.jpg

http://img.photobucket.com/albums/v406/antihero6188/closeback.jpg

http://img.photobucket.com/albums/v406/antihero6188/calve.jpg

http://img.photobucket.com/albums/v406/antihero6188/backdoublebi.jpg

Goal

170-175lbs by January 1st.

antihero

11-07-2005, 02:12 PM

Day 1 - November 7th

Hammer Strength Incline Press

-140lbs x 4

-90lbs x 11 [20 rep attempt]

Dumbell Shoulder Presses

-30lbs x 5

Skullcrushers

-50lbs x 4 [struggled with last rep, but won]

-60lbs x 20 (tricep pushdowns)

BAR WEIGHT NOT INCLUDED IN EXERCISES

OVERALL GRADE = A-

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

i seemed to be dragging along throughout the day (pre-workout), but
once i got into the gym, my mind was right there and focused the whole
way. surprisingly, my HS incline showed good numbers (not far from what
i was getting before my break),although i was depressed with the reps
on the 'widowmaker' set. my shoulders seemed to not want to move
the weight today, but ill attribute that to just getting back into it
(shoulders will not be getting a 20 rep widowmaker).
skullcrushers went well, i struggled with the 4th rep on the heavy set,
but i had a fantastic spotter that was ready to help, but did not touch
the bar and let me push it out. all-in-all, it was a productive
first day back and im pleased with it. judging by the way today
went, im expecting big things over the next few months.

antihero

11-08-2005, 01:09 PM

Day 2 - November 8th

Standing Barbell Curls

-40lbs x 6

-80lbs x 17 (cable curls)

Hammer Curls

-30lbs x 4

Hammer Grip Pull-ups

bw x 4

(no 20 rep set because my bw doesnt decrease any. i will be
putting in hammer grip lat pulldowns for the 20 repper, to start
getting it done)

Seated Cable Rows

130lbs x 5

100lbs x 12 [should have dropped it lower]

OVERALL GRADE = C-

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

bis and back never seems to really be a good day for me, because im
moving the lowest numbers on this day. i guess its just a matter
of getting them moving. not a whole lot else to say, but ive got
thursday to look foreward to...

antihero

11-09-2005, 10:45 AM

Off Day - November 8

keeping my protein intake very high, staying well hydrated, and
noticing that my BCAA supplementation may be helping with my recovery.

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

*on a completely unrelated topic: 3 weeks of drama are finally
completely over and im now in the best relationship of my life, and i
care about her more than anything else in the world....she means
everything to me, and she always will.

antihero

11-10-2005, 12:44 PM

Day 3 - November 10th

Standing Calve Raises

-540lbs x 4 [slightly assisted last rep]

-270lbs x 20

DB SLDL

-50lbs x 12 (weight per DB) [thought these would be harder, ill definetly up the weight next time]

-40lbs x 20

Leg Press

-340lbs x 4

-270lbs x 8 [this was where i ended previously, and i accomplished 20 reps then, but im not quite there yet]

OVERALL GRADE = A

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

I pushed the envelop like hell today, and i even tried moving the same
numbers i could before my lay-off, but im not quite there yet. I
am very pleased with hom much of my strength i did manage to keep
tho.

antihero

11-11-2005, 12:18 PM

Day 4 - Novemeber 11th

Flat DB Bench

-50lbs x 8 PR (weight per DB)

-40lbs x 8 [completely spent after the first work set]

Hammer Strength Shoulder Press

-110lbs x 6

Reverse Grip Bench Press

-70lbs x 5 PR

-100lbs x 20 (tricep pushdowns)

OVERALL GRADE = A

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

hit a new PR on both flat DB bench and reverse grip bench, so im happy
about that, and the pump in my arms was amazing after everything was
done....i really hauled some ass today, and im proud.

antihero

11-15-2005, 02:19 PM

Day 5 - November 15th

Alternating Dumbell Curls

-30lbs x 5

-20lbs x 12

Hammer Strength Forearm

-135lbs x 8 [+20 second static hold]

-90lbs x 20

Pull-Downs to Front

-120lbs x 6 [just sad]

-50lbs x 20

T-Bar Rows

-70lbs x 6 [PR]

-45lbs x 10

Standing Calve Raises

-540lbs x 8 [PR]

-400lbs x 13

[i]DB SLDL

-55lbs x 10 [shoulda gone heavier]

-50lbs x 20

Leg Press

-350lbs x 4 [felt good so i thought id give 10 more a shot] [PR]

-360lbs x 1 [+2 assisted reps] [PR]

-270lbs x 16 [almost died]

OVERALL GRADE = A

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

today was a double day because i did not make it to lifting
yesterday. but i pulled through and got a beautiful kick from the
Throttle 1400X. keeping protiein intake high....

antihero

11-17-2005, 01:47 PM

Day 6 - November 17th

HS Incline

-160lbs x 5 [PR]

-90lbs x 18

DB Shoulder Press

-35lbs x 5

Skullcrushers

-50lbs x 6 [PR]

-130 x 15 (tricep pushdowns) [PR]

Barbell Curls

-50lbs x 6 [PR]

-80lbs x 19 (cable curls)

Hammer Grip-Pullups

-BW x 6 [PR]

Seated Cable Rows

-150lbs x 5 [PR]

-120lbs x 10

OVERALL GRADE = A

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

had to do today and tomorrows workout becuase the gym will be closed
tomorrow....that pissed me off....but i got some new PR's, so im
happy....

RoaringMad Mac

11-20-2005, 09:33 PM

You have got extrodinary potential Anti keep up the good work. Only thing I feel or would like to see in your back routine is some Heavy Deadlifts. This will put that much needed thickness you are looking for in your entire back width and thickness. Lats and lower lumbar area of the back.

Remember for you lifting hard and heavy is key but also plenty of rest is also.

Good job my friend.

antihero

11-21-2005, 01:53 PM

November 21st - Quad/Hams/Calves

Calve raises

-540 x 4 [muscle cramp on 4th rep]

-270 x 20 [still had a bad muscle cramp, but pushed through it]

Lying Hamstring Curls

-110 x 6

-80 x 11

[i]Squats

-150 x 2 [failure on rep 3] [PR]

-90 x 8

OVERALL GRADE = B

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

only hit one PR, but i wasnt expecting it, so i guess its better than
nothing. the muscle cramp in my calve fucked my workout, and
thats why i didnt beat the logbook, but ill be giving it one last
chance before switching it out.

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

[i]Daily Supps:

-6 scoops protein

-2 multi-vitamins

-6 BCAA

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

TOMORROW MORNING IS THE 2 WEEK WEIGH IN.....I CANT FUCKING WAIT.....

antihero

11-21-2005, 01:54 PM

You have got extrodinary potential Anti keep
up the good work. Only thing I feel or would like to see in your back
routine is some Heavy Deadlifts. This will put that much needed
thickness you are looking for in your entire back width and thickness.
Lats and lower lumbar area of the back.

Remember for you lifting hard and heavy is key but also plenty of rest is also.

Good job my friend.

ive really been thinking about doing that, and i just might....

8pack

11-21-2005, 02:16 PM

antihero

11-21-2005, 02:34 PM

yes you really need deads man!

You seem to be really pasionate with this, keep up the good work!

and I really think you should add at least 3 more sets to your
workouts man! 6 sets isnt gonna cut it. :/ are you on any particular
program? it seems like its your own style.

well, this isnt a DC program, although i am using some DC
principals. i am trying to keep it relatively low volume, and
since tomorrow is the weigh in, we'll see whether or not it is
working...

antihero

11-22-2005, 03:06 PM

November 22nd - Off

Todays Weigh-in Results:

153lbs (+11).....im unbeleivably psyched about this. i was hoping
it would be 3 or 4, but 11......DAMN.....i guess ill keep doing what i
have been......it seems to be working.....

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

-left calve is really hurting today, and i dont know why. its not
a good pain either, so i think i will be taking it easy on calves until
they are 100%

-i keep eating like im never going to see food again

-didnt make it to the weight room today because i had to deliver pies from a fundraiser. ill be going tomorrow.

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

Daily Supplements:

-6 scoops Protein

-2 multi-vitamins

antihero

11-23-2005, 12:57 PM

November 23rd - Chest/Shoulder/Tri

Flat DB Bench

-55lbs x 4+3 PR (weight per DB)

-40lbs x 10 [completely spent]

Hammer Strength Shoulder Press

-130lbs x 4 PR

Reverse Grip Bench Press

-70lbs x 8 PR

-100lbs x 20 (tricep pushdowns)

OVERALL GRADE = A+

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

I hit new PR's on all 3 exercises, so im quite happy. the bench
is very important to me, because its always been one of my weakest
points. im really psyched about getting this done, and not having to
switch out exercises.

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

Daily Supps:

2 multi-vitamin

6 scoops protein

4 Omega Sports Power Jolt (pre workout boost)

6 BCAA

antihero

11-24-2005, 01:17 PM

November 24th - Off

the gym is closed today, otherwise id be there getting things
done. it looks like i wont be able to get in the gym tomorrow
either, so ill just be lifiting here at my house, so it wont be my
usually lifts, but it will be the usual parts.

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

Daily Supps:

-2 multi

-6 scoops protein

-6 BCAA

antihero

11-28-2005, 06:42 PM

November 28th - off

the gym is closed today again due to the thanksgiving holiday...... :(
......it pisses me off, but there isnt a whole lot im gonna do about
it, so ill just hit a duoble day tomorrow, and make sure i get back on
the BCAA's, to help with the recovery.

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

Daily Supps:

-2 Multi

-6 scoops protein

antihero

11-29-2005, 02:04 PM

November 29th - Quads, Calves, Hamsrtings

Standing Calve Raises

-skipped due to the calve problems last week. i will begin them
again next week, but i feel another week of healing is going to be
beneficial.....

DB SLDL

-55lbs x 8 [per db]

-40lbs x 20 [per db]

Leg Press

-410lbs x 4 PR

-270lbs x 20 PR

OVERALL GRADE = B

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

not doing the calves makes me angry, but i know that i will be better
off not doing them.i will be hitting the gym again tomorrow to make up
for missing yesterday, and im stoked about the PR's on the leg
press......

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

Daily Supps:

-2 Multi

-6 scoops protein

-6 BCAA

-4 power jolt

antihero

11-30-2005, 01:34 PM

November 30 - Chest,Shoulder,Tri

HS Incline

-170lbs x 5 [PR]

-90lbs x 20 [PR]

DB Shoulder Press

-35lbs x 6 [PR]

OVERALL GRADE = B

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

i didnt get in the skullcrushers today because my spotter was not with
me at the gym today. but i will throw them in tomorrow to make
sure that my tris dont get neglected.

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

Daily Supps:

-2 Multi

-6 scoops protein

-6 BCAA

-4 power jolt

antihero

12-01-2005, 01:56 PM

December 1 - Tricep, Bicep, Back

skullcrushers

-50lbs x 8 PR

-50lbs x 4

Barbell Curls

-50lbs x 8 PR

-50lbs x 6

Hammer Grip Pull-downs

-130lbs x 6 PR

-130lbs x 4

Seated Cable Rows

-170lbs x 5 PR

OVERALL GRADE = A

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

im happy about the PR's but ive decided that ill be changing up some
things in the routine. Ill be keeping the heavy set of 4-6 and a
20 repper for my quads, but i will be using rest-paused technique for
most other bodyparts. After each set, i will do a burn-out set of
something dealing with that muscle group.

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

Daily Supplements

-2 Multi

-6 scoops protein

-6 BCAA

-4 Power Jolt

antihero

12-02-2005, 01:56 PM

December 2 - Quads,Hamstrings,Calves

Squats

160lbs x 4 PR

170lbs x 2 PR

90lbs x 10

Lying Hamstring Curls

120lbs x 8+4+2 PR

100lbs x 10

Calves on Leg Press

290lbs x 16

340lbs x 12

200lbs x 20

OVERALL GRADE = A

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

todays workout was good, and i wish i could just keep going everday
because i was really happy with the gains....but like always, the
weekend will be off and i will continue again on monday.....i may be
doing some cardio and abs over the weekend tho.

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

Daily Supps:

-2 Multi-Vitamins

-6 scoops protein

-6 BCAA

-4 Power Jolt

antihero

12-05-2005, 01:26 PM

December 5 - Chest/Shoulder/Tri

Flat DB Bench

-55lbs x 6 PR (weight per DB)

-60lbs x 4 PR

Hammer Strength Shoulder Press

-140lbs x 4 PR

Reverse Grip Bench Press

-90lbs x 4 PR

-100lbs x 20 (tricep pushdowns)

OVERALL GRADE = A+

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

I hit new PR's on all 3 exercises, hitting another PR on the bench is
fantastic and im really pumped. I WEIGHED IN THIS MORNING AT
157LBS (+4 IN THE PAST 2 WEEKS) SO ITS TIME TO STEP UP THE FOOD, IF
THAT DOESNT WORK, ILL BEGIN TO ADD MORE PROTEIN

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

Daily Supps:

2 multi-vitamin

6 scoops protein

4 Omega Sports Power Jolt (pre workout boost)

6 BCAA

antihero

12-06-2005, 04:06 PM

December 6 - Bi/Back

Barbell Curls

-55lbs x 6 PR

-50lbs x 6

Hammer Grip Pull-downs

-130lbs x 7 PR

-130lbs x 3

Seated Cable Rows

-170lbs x 6 PR

OVERALL GRADE = A

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

not too shabby...still gaining....but things are slowing down....

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

Daily Supplements

-2 Multi

-6 scoops protein

-6 BCAA

-4 Power Jolt

antihero

12-08-2005, 04:21 PM

December 8th - Legs/Chest

Leg Press

-450lbs x 4 PR

-450lbs x 4 PR

-450lbs x 2 PR

-300lbs x 20 PR

Standing Calve Raises

-380lbs x 12

-470lbs x 8

-560lbs x 6

-650lbs x 4

Lying Hamstring Curls

-130lbs x 6

-130lbs x 6

-130lbs x 6

Leg Extensions

-130lbs x 10

-140lbs x 8

-150lbs x 4

Benchpress

-90lbs x 8 PR

-100lbs x 6 PR

-110lbs x 4 PR

Hammer Strength Incline

-90lbs x 5

-90lbs x 5

OVERALL GRADE: A

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

ive come up with a new routine, but im slowly adding some volume to my workouts....i even hit some new PR's....

the new routine will be:

Monday - Back/Tricep/Bicep/Abs

Tuesday - Quads/Calves/Hamstrings/Chest

Wednsday - Shoulders/Traps/Abs

Thursday - Back/Tricep/Bicep

Friday - Quads/Calves/Hamstrings/Chest/Abs

Saturday - Off

Sunday - Off

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

Daily Supps:

-2 Multi

-6 scoops protein

-6 BCAA

-4 PowerJolt

antihero

12-12-2005, 12:37 PM

December 12 - Chest/Shoulder/Tri

HS Incline Press:

~180lbs x 6+1+1 PR

~110lbs x 15 PR

DB Shoulder Press:

~35lbs x 6

~40lbs x 6

~45lbs x 4

Skullcrushers:

~60lbs x 5+1+0 PR

~bench dips to complete failure (20reps)

OVERALL GRADE: A

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

ive begun implimenting the rest-paused technique on everything except
shoulders, so i did 3 sets for them. Things are going pretty
well, and we'll see how this all plays out....i havent stalled out on
any exercises yet, so im pretty happy about that.

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

Daily Supps:

-2 Multi

-6 scoops protein

-6 BCAA

-4 PowerJolt

antihero

12-13-2005, 05:34 PM

December 13 - Back/Bicep/Trap

Hammer Grip Pull-Downs

~130lbs x 9+8+8

Cable Row

~150lbs x 7+6+4

Standing Barbell Curls

~50lbs x 8+3+2

Shrugs (on Hammer Strength Deadlift Machine)

~180lbs x 8

~270lbs x 8

~360lbs x 8

~450lbs x 8

~500lbs x 7

OVERALL GRADE = A+

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

i had an excellent workout today, and with the rest-paused technique,
my bodyparts are getting raped....but im still recovering very quickly
from the workouts. tomorrow will be legs, and i cant wait....

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

Daily Supplements:

-2 Multi

-4 scoops protein (missed a shake today, and i am pissed about that)

-6 BCAA

-4 PowerJolt

antihero

12-14-2005, 01:59 PM

December 14 - Quad/Calve/Hamstring

Squats

~160lbs x 4

~180lbs x 3 PR

Lying Hamstring Curls

~120lbs x 10+4+4 PR

Calves on Leg Press

~290lbs x 20

~380lbs x 20 PR

OVERALL GRADE = A+

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

kicked some ass today, and im very happy about that...numbers are still moving up, so all i can do is stay on the grind....

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

Daily Supplements:

~2 Multi

~6 scoops protein

~6 BCAA

~4 PowerJolt

~1 serving Gakic (testing free sample)

Ontime

12-18-2005, 11:02 AM

antihero

12-18-2005, 11:16 AM

Looks like your pretty passionate as Mac has said as
well as devoted. Let me know if you are having any issues with appetite
as I can suggest something that will make you eat like a horse and it
is not an anabolic substance.

Well I'll mention it anyway its Ketotifen Fumarate and is available without a scrip. If you want to know more hit me up.

thnx for the compliment...i am very dedicated to this, and i think ive
seen some of the pay-off already....its nice to have people stop me and
start asking for advice when they realize that ive put on quite a bit
of size over the past month....but ive finally gotten pretty much
everything into order, so the mass is coming nicely...this week will be
very tough, as i will be pushing the envelope as hard as i can.....the
weight room is only open this week, and then closed all next week
(x-mas break), so ill be adding some volume and hitting things here at
home, and then ill be back in the usual grind....

Ontime

12-18-2005, 01:14 PM

Looks like your pretty passionate as Mac has said as well as devoted. Let me know if you are having any issues with appetite as I can suggest something that will make you eat like a horse and it is not an anabolic substance.

Well I'll mention it anyway its Ketotifen Fumarate and is available without a scrip. If you want to know more hit me up.

thnx for the compliment...i am very dedicated to this, and i think ive seen some of the pay-off already....its nice to have people stop me and start asking for advice when they realize that ive put on quite a bit of size over the past month....but ive finally gotten pretty much everything into order, so the mass is coming nicely...this week will be very tough, as i will be pushing the envelope as hard as i can.....the weight room is only open this week, and then closed all next week (x-mas break), so ill be adding some volume and hitting things here at home, and then ill be back in the usual grind....
Well your on the right track to be sure, and its really nice for you i'm sure to wake up day after day and look in the mirror seeing and feeling the fact that results are coming. Keep it up!

antihero

12-18-2005, 01:45 PM

i honestly think that is one of the reasons that most people dont stick
with this....they expect immediate results (i didnt, but i got slight
results almost instantly).....it is very encouraging to see your work
paying off.....it makes me want to strive for more...

Looks like your pretty passionate as Mac has said as well as
devoted. Let me know if you are having any issues with appetite as I
can suggest something that will make you eat like a horse and it is not
an anabolic substance.

Well I'll mention it anyway its Ketotifen Fumarate and is available without a scrip. If you want to know more hit me up.

thnx
for the compliment...i am very dedicated to this, and i think ive seen
some of the pay-off already....its nice to have people stop me and
start asking for advice when they realize that ive put on quite a bit
of size over the past month....but ive finally gotten pretty much
everything into order, so the mass is coming nicely...this week will be
very tough, as i will be pushing the envelope as hard as i can.....the
weight room is only open this week, and then closed all next week
(x-mas break), so ill be adding some volume and hitting things here at
home, and then ill be back in the usual grind....
Well your
on the right track to be sure, and its really nice for you i'm sure to
wake up day after day and look in the mirror seeing and feeling the
fact that results are coming. Keep it up!

antihero

12-19-2005, 12:35 PM

antihero

12-20-2005, 03:52 PM

December 20th - Bi/Back/Trap

Alt. DB Curl

~35lbs x 10x7x6

Hammer Grip Pull-Downs

~140 x 9x4x4

Hammer Strength Shrugs

~180 x 8

~270 x 8

~360 x 8

~450 x 8 (straps)

~500 x 8 (straps)

Overall Grade = A

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

ill be making some supplemental switches soon, and ill also be throwing
deadlifts into this day (before Shrugs)...gotta keep eatin'

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

Daily Supplements:

-2 Multi

-12 BCAA

-6 scoops protein

-4 PowerJolt

antihero

12-22-2005, 11:59 AM

December 22 - Quads/Calves/Hamstrings

Leg Press

~450lbs x 4

~360lbs x 20 PR

Calve Raises

~580lbs x 12

Lying Hamstring Curls

~120lbs x 8+6+4

Overall Grade = A

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

another workout over....and its feeding time....

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

Daily Supps

-2 Multi

-12 BCAA

-6 scoops protein

-4 PowerJolt

8pack

12-28-2005, 04:57 PM

i dont understands the way you are listing them:

DB Flat Bench
~60lbs x 7+4+4

7 sets or reps? and what is PR?

futureFF

12-29-2005, 09:01 AM

Ditto on the reply....by 8pack...whats this,

Hammer Strength Shrugs
~180 x 8
~270 x 8
~360 x 8
~450 x 8 (straps)
~500 x 8 (straps)

Overall Grade = A

Is that pounds x 8

antihero

12-29-2005, 09:59 AM

i dont understands the way you are listing them:

DB Flat Bench
~60lbs x 7+4+4

7 sets or reps? and what is PR?

PR = Personal Record

the 7+4+4 is a rest-paused set

antihero

12-29-2005, 09:59 AM

Ditto on the reply....by 8pack...whats this,

Hammer Strength Shrugs
~180 x 8
~270 x 8
~360 x 8
~450 x 8 (straps)
~500 x 8 (straps)

Overall Grade = A

Is that pounds x 8

pounds x reps

antihero

01-18-2006, 12:23 PM

Jan.18

Bench Press
~170lbs x 2 (push harder next time)
~135lbs x 8
~135lbs x 8 (time to increase the 2 sets)

Dumbell Incline Press
~45's x 8 (rough)
~45's x 8 (rough last 3 reps)

Bench Dips
~BW+45 x 8
~BW+45 x 8

Side Lateral Raises
~10lbs x 10 [Right]
~10lbs x 10 [Left]
---------
~10lbs x 10 [Right]
~10lbs x 10 [Left]
---------
~10lbs x 10 [Right]
~10lbs x 10 [Left]

OVERALL GRADE = A+
==========================
there is alot to be said about toidays workout....first off, my bench press has always been a weak point, but it felt quite strong today, so im very happy with that. the incline was hard as hell, but i really felt it, so im very happy about that. the bench dips with a 45 on me were more difficult than i had expected, but i pushed through it. this was the first time i did side lateral raises, but i must admit, only 10lbs/arm wrecked my shoulders. this is a bit more volume than i am used to, but its ok becuase i felt the routine could use a change.

about 30 minutes after taking the Green Buldge, White Blood, & GlycerGROW i was feeling some added strength and absolutely amazing pumps. i dont even know how to describe it, but i can say that i didnt expect to see any results today seeing as it was the first use...so far, im very pleased.
*increased pumps
*increased strength
*increased vascularity
----------------------------------
Daily Supps:
-Animal Pak
-Animal Nitro
-150g Protein (shakes)
-Green Buldge
-White Blood
-GlycerGROW
Edited by: antihero

MOZZ

01-18-2006, 02:41 PM

its January 18, how are your results coming? have you reached your goal??

indianballer

01-18-2006, 04:05 PM

when u gonna post some pics?

im sure im not the only one who's curious

antihero

01-19-2006, 04:11 PM

<center>Jan.19 - Off</center>

Daily Supplements:
-Animal Pak
-Animal Nitro
-Green Buldge
-150g Protein (shakes)
========================
sore muscle groups:
~chest
~shoulders
~lats

antihero

01-19-2006, 04:13 PM

pics will most likely be up in a few month, i have some pics from a few months ago, but ill be posting them side-by-side as comparison pics...

when u gonna post some pics?

im sure im not the only one who's curious

antihero

01-20-2006, 03:43 PM

<center>Jan.20 - Back/Bicep</center>

Barbell Rows
~ 115lbs x 8 (heavy)
~ 125lbs x 8 (heavy)

Barbell Curls
~ 65lbs x 8
~ 75lbs x 7 (poor form on last rep)

hammer curls
~ 30lbs x 5 {Right} (nothing left in arms)
~ 30lbs x 5 {Left} (nothing left in arms)

Deadlifts
~ 195lbs x 5 (hard as hell)
~ 200lbs x 6 (harder than hell)

OVERALL GRADE = A+
==================================
holy christ....one absolutely amazing workout...first time actually doing deads, and my back feels like it just got broken....but, in this game its: GO HEAVY OR GO HOME....and i aint ready to pack my bags and leave this game yet.....

45 minutes after taking my Controlled Labs doseage, i was feeling amazing added strength and absolutely astounding pumps....the pumps in my biceps were so great that it actually started to hurt, but it was definetly a good hurt.
*increased pumps
*increased strength
*increased vascularity
--------------------------------------------
Daily Supplements:
-Animal Pak
-Animal Nitro
-150g Protein (shakes)
-Green Buldge
-White Blood
-GlycerGROW

antihero

01-21-2006, 06:47 PM

<center>Jan.21 - Off</center>

extremely sore back and biceps today..i expected the sore back from the heavy rowing and deadlifts, but its very rare that my biceps get sore from a workout...
-----------------------------------
Daily Supplements:
-Animal Pak
-Animal Nitro
-Green Buldge
-150g Protein (shakes)

8pack

01-22-2006, 07:15 AM

antihero

01-22-2006, 07:38 AM

December 19 - Chest/Shoulder/Tri

DB Flat Bench
~60lbs x 7+4+4

HS Shoulder Press
~140lbs x 3+0+0

Tricep Pushdowns
~70lbs x 7+7+7

OVERALL GRADE = A
--------------------
kicked some ass...in and out...no talking....just the way i like it....
--------------------
I dont get this man, hows that an A workout? I think im reading your outline wrong butdo you really think your gonna get gains with 3 sets in a whole workout?

try reading up on DC Training, this consists of low volume, high intensity, and high frequency....give me your email address and ill send you a shitload of DC info, read over it and give me your opinion....

antihero

01-22-2006, 03:44 PM

<center>Jan.22 - Off</center>

my back is minimally sore (mostly just a little bit when i move a certain way), but my biceps are still very beat from the workout on friday.
-----------------------------------
Daily Supplements:
-Animal Pak
-Animal Nitro
-Green Buldge
-150g Protein (shakes)

antihero

01-23-2006, 02:27 PM

<center>Jan.23 - Quads/Calves/Hamstrings</center>

Squats:
~215lbs x 3 (hard)
~215lbs x 3 (hard)
~135lbs x 10 (damn near died)

Lying Leg Curls:
~110lbs x 10
~120lbs x 9

Leg Extensions:
~130lbs x 15
~130lbs x 10

Calves on Leg Press:
~470lbs x 6 {DC STYLE}
~~~nothing left in calves~~~

OVERALL GRADE = A+
==============================
i hit an all new PR on my squats today, which really kicks ass, im glad im finally getting some numbers moving in the right direction....i over shot the leg extension weight, and so i couldnt get out the 20 rep sets i was trying to...overall things went really well and im happy about the workout...i started taking my iPod with me to the gym and listening to disturbed...great shit, really gets me amped...

as far as the controlled labs supplements go, ive never felt a pump like this in my quads, it felt like they were literally growing with each motion and about to rip out of my skin....also got some more vascularity in my calves and a few stray veins showing through on quads.
-----------------------------------------
Daily Supplements:
-Animal Pak
-Animal Nitro
-150g Protein (shakes)
-Green Buldge
-White Blood
-GlycerGROW

antihero

01-24-2006, 08:08 PM

<center>Jan.25 - Off</center>

today my quads are completely fried and i can hardly stand. In addition, my calves and hamstrings are right behind in terms of soreness....i really wrecked them yesterday...great things are to come...
-------------------------------------
Daily Supplements:
-Animal Pak
-Animal Nitro
-Green Buldge
-150g Protein (shakes)

antihero

01-25-2006, 04:29 PM

<center>Jan.25 - Chest/Shoulder/Tricep</center>

Bench Press
~175lbs x 3
~145lbs x 8
~145lbs x 8

Dumbell Incline Press
~45's x 10
~45's x 10

Bench Dips
~BW+45 x 8
~BW+45 x 8

Side Lateral Raises
~10lbs x 10 [Right]
~10lbs x 10 [Left]
---------
~10lbs x 10 [Right]
~10lbs x 10 [Left]
---------
~10lbs x 10 [Right]
~10lbs x 10 [Left]

OVERALL GRADE = A+
==========================
another great workout, and i even hit a new PR on my bench for the heavy set....my quads,calves,and hamstrings are still sore as all hell, but i love the pain....

once again, greatly increased strength, vascularity and absolutely amazing pumps...
*increased pumps
*increased strength
*increased vascularity
----------------------------------
Daily Supps:
-Animal Pak
-Animal Nitro
-150g Protein (shakes)
-Green Buldge
-White Blood
-GlycerGROW

antihero

01-30-2006, 12:36 PM

<center>Jan.30 - Quads/Calves/Hamstrings</center>

Squats:
~225lbs x 3 (hard)
~225lbs x 3 (hard)
~185lbs x 6

Lying Leg Curls:
~120lbs x 10
~120lbs x 8

Leg Extensions:
~130lbs x 17
~130lbs x 7

Calves on Leg Press:
~380lbs x 12 {DC STYLE}
~380lbs x 15+8+7

OVERALL GRADE = A+
==============================
squats are on the rise, and thats what matters....hell yes...

controlled labs supplements - absolutely astounding quad, calve, and hamstring pump, but still not painful....the muscle fullness and vascularity is crazy, and the added strength is great....
*increased pumps
*increased strength
*increased vascularity
-----------------------------------------
Daily Supplements:
-Animal Pak
-Animal Nitro
-150g Protein (shakes)
-Green Buldge
-White Blood
-GlycerGROW

antihero

01-31-2006, 12:12 PM

<center>Jan.31 - Off</center>

i had a really good workout yesterday and im very satisfied with the way the controlled labs stack has been going....
Sore Muscles:
-Quads
-Calves (really bad)
-Hamstrings
---------------------------
Daily Supplements:
-Animal Pak
-Animal Nitro
-Green Buldge
-150g Protein (shakes)

antihero

02-01-2006, 10:55 AM

<center>Feb.1 - Chest/Shoulder/Tricep</center>

Bench Press
~175lbs x 2
~135lbs x 8
~135lbs x 8

Dumbell Incline Press
~45's x 8
~45's x 8

Bench Dips
~BW+45 x 8
~BW+45 x 8

Side Lateral Raises
~10lbs x 10 [Right]
~10lbs x 10 [Left]
---------
~10lbs x 10 [Right]
~10lbs x 10 [Left]
---------
~10lbs x 10 [Right]
~10lbs x 10 [Left]

OVERALL GRADE = F
==========================
terrible workout...absolutely disgusting....

once again greatly increased vascularity and absolutely amazing pumps...terrible strength
*increased pumps
*increased vascularity
----------------------------------
Daily Supps:
-Animal Pak
-Animal Nitro
-150g Protein (shakes)
-Green Buldge
-White Blood
-GlycerGROW

antihero

02-28-2006, 04:16 PM

well, my volleyball season is just around the corner (everyday practices will be starting monday), and my coach wants us lifting everyday after practice. so it looks like instead of trying to go high intensity, i should drop it a little bit and add some volume. this is going to be very hard for me, becuase i am so trained to push my personal envelope that im not sure how well i will be able to 'tone it down a bit'. anyway, this is the new split im looking at...its not the traditionally split bodyparts, but the parts that need focus will be recieving it 2x per week in hopes of bringing them up to par.

Monday: Chest/Hamstrings/Abs
Incline Barbell Press: 4 sets
x 12, 10, 8, 6,
Lying Leg Curls: 4 sets x 12,
10, 8, 6
Flat Dumbbell Press: 4 sets x 6, 6, 6, 6
Seated Leg Curls: 4 sets x 6,
6, 6, 6
Push-ups: 1 set x failure

Sit-ups on Decline: 1 set x
20
Hanging Leg Raises: 1 set x
20
Sit-ups on Decline: 1 set x
20
Hanging Leg Raises: 1 set x
20
Sit-ups on Decline: 1 set x
20
Hanging Leg Raises: 1 set x
20

Tuesday: Biceps/Triceps/Shoulders
Standing EZ Bar Curls: 4 sets
x 12, 10, 8, 6
Skull Crushers: 4 sets x 12,
10, 8, 6
Hammer Strength Military
Press: 4 sets x 12, 10, 8, 6
Alternating Dumbbell Curls: 4
sets x 6, 6, 6, 6
Reverse Grip Cable Pushdowns:
4 sets x 6, 6, 6, 6
Side Lateral Raises: 3 sets x
10, 10, 10

Wednesday: Back/Calves/Traps/Abs
Wide Grip Pull <st1:place>Downs</st1:place>:
4 sets x 12, 10, 8, 6
Standing Calve Raises: 4 sets
x 50, 40, 30
EZ Bar Shrugs: 4 sets x 12,
10, 8, 6
V-Bar Pull <st1:place>Downs</st1:place>:
4 sets x 6, 6, 6, 6
Calves on Leg Press: 4 sets x
6, 6, 6, 6

Sit-ups on Decline: 1 set x
20
Hanging Leg Raises: 1 set x
20
Sit-ups on Decline: 1 set x
20
Hanging Leg Raises: 1 set x
20
Sit-ups on Decline: 1 set x
20
Hanging Leg Raises: 1 set x
20

Thursday: Chest/Hamstrings
Incline Barbell Press: 4 sets
x 12, 10, 8, 6,
Lying Leg Curls: 4 sets x 12,
10, 8, 6
Flat Dumbbell Press: 4 sets x 6, 6, 6, 6
Seated Leg Curls: 4 sets x 6,
6, 6, 6
Push-ups: 1 set x failure

Friday: Quads/Biceps/Triceps/Abs
Squats: 4 sets x 12, 10, 8, 6
Standing EZ Bar Curls: 4 sets
x 12, 10, 8, 6
Skull Crushers: 4 sets x 12,
10, 8, 6
Leg Press: 4 sets x 6, 6, 6,
6
Alternating Dumbbell Curls: 4
sets x 6, 6, 6, 6
Reverse Grip Cable Pushdowns:
4 sets x 6, 6, 6, 6

Sit-ups on Decline: 1 set x
20
Hanging Leg Raises: 1 set x
20
Sit-ups on Decline: 1 set x
20
Hanging Leg Raises: 1 set x
20
Sit-ups on Decline: 1 set x
20
Hanging Leg Raises: 1 set x
20

Edited by: antihero

mzenzer

03-05-2006, 06:20 AM

its January 18, how are your results coming? have you reached your goal??

I am curious as well. Did you gain your 30 or so pounds by Jan. 1st? That's a lot of weight to gain without any steroid type supps in such a short time. I hope you were successful.

8pack

03-11-2006, 06:28 AM