Purple Wraath Lemonade |
Bulk Nutrition Forums > Product Testers |
| Posted by: WorldGymFreak Apr 9 2008, 05:18 PM |
| I started the purple wratth 4/8/08 and as I thought it was great. I was on xtend and purple wraath has totaly kicked in for me way better then any other and I love the tingle WOW. I have not drink caffine in 3 1/2 yrs now by choice, So I needed to find other ways to booste my energy. I have tryed alot and I think I have found the one that works best. I Started my diet and it will last 12 weeks as for my show is June 28th 2008 Natural Hercules International Bodybuilding & Fitness Championships and North American Figure Championships. Today was leg day Rich and I blew it up as always. Thanks Purple Wraath |
| Posted by: WorldGymFreak Apr 10 2008, 06:29 PM |
| Thursday 4/10/08 Today was chest day. Rich and I started off with stretching. Took 1 scoop of purple wraath lemonade and 1 scoop during. Flat bench DB pull overs 50x15, 60x15, 70x15 80x10 DB Press 70x10, 80x10, 85x10x6 Fly machine chest push 70x10, 80x10, 90x10 Superset Med ball pushups 10x10x14 Incline Chest Press Smith Machine 185x8, 195x7, 205x7, 215x6 Incline DB Flys 25x15 35x15 40x Burnout I got 6 reps Was a GREAT Chest day for me. ALL NATURAL |
| Posted by: WorldGymFreak Apr 10 2008, 06:51 PM |
| 12 Week Diet Meal 1 3/4 cup Oatmeal 1/2 cup blueberries 2 whole eggs + 3 whites 1 Scoop Max Pro Meal 2 96/4 Lean beef 8oz 6 oz sweet potato 1 cup vegs Meal 3 1 scoop Max Muscle Gourmet 1 Tbs natural peanut butter 1 cup strawberries 1 scoop of Max Muscle Max Pro Meal 4 Pre/During Workout 1 Scoop Carb Slam (split pre/during) Purple Wraath & Glutamine Creatine Meal 5 Immediately preworkout 3 Scoops Beverly Mass Maker 1 Scoop of Max Muscle Iso Whey Meal 6 8oz Lean Steak or 96/4 beef 1 cup veggies 1/4 cup grain brown rice (precooked) Meal 7 1 Scoop Max Pro 1 Scoop Max Gourmet 2 T natural peanut butter TOTAL CALORIES 3133 Carbs 240 31% Protein 349 45% Fat 89 26% OTHER SUPPLEMENTS- EFA GOLD LEAN GREEN ACETYL L CARNITINE 2 grams 3 times a day CREATINE GLUTAMINE SUPER PAC VITAMINS |
| Posted by: rich_55 Apr 11 2008, 07:42 PM |
| Big James in the house! Great training today. Had a blast and looking forward to cruising down to the NPC Cinci show to watch Sean kick some butt. Delts and tris are getting blasted at the Powerstation Gym, haha!! |
| Posted by: opfor101 Apr 11 2008, 09:09 PM |
| Hey James, sup big guy! Heard alot about you from Rich. Looks like your coming to NYC to compete, I'm looking foward to seeing both of you, and Sue if shes coming  |
| Posted by: WorldGymFreak Apr 13 2008, 04:24 PM |
| Hello, Nice to meet you. I can't wait to get there. I love New York. |
| Posted by: WorldGymFreak Apr 13 2008, 04:53 PM |
| 4/11/2008 Back N Bis Started off with a little stretch and as always Purple Wraath to get me going. Straight-Arm Pulldowns 100 x 15, 110 x 15, 120 x 15, 130 x 10 1-Arm Freestyle DB Rows 60 x 6, 100 x 6, 110 x 6, 120 x 7 Cable Lat Squeezes 90 x 12, 95 x 12, 100 x 11 Wide Grip Pulldowns 120 x 8 130x8x8 T-Bar Style Single DB Rows 100 x 15, 110 x 15, 120 x 13 Seated Cable Rows 170 x 10, 180 x 7, 190 x 8 And Rich added a little arms. Thanks Rich ;O) Alternating Hammer DB Curls up and down the rack up 25, 30, 35, 40, 35, 30, 25 GROW ARMS GROWWWWWWW |
| Posted by: WorldGymFreak Apr 13 2008, 05:10 PM |
| 4/12/08 Rich and I went down to Middleton Ohio to watch Sean Take a AWESOME 2nd place in the Light Heavy Great job Bro. So Rich and I was able to work out at a GYM WITH GREAT BODYBUILING MUSIC. GET PUPMPED YEAHHHHH Power Station Shoulders and Tri Sit DB lat raise 20x15, 25x15, 30x10 Machine shoulder press 110x10, 140x10, 180x8, 200x5 Cable upright pulls 90x15, 100x15, 120x15, 140x10 Standing DB Press 45x10, 50x10x7 then 30 burnout DB Shrugs 110x15, 120x15, 130x15, 140x12 LOVE THIS Tri Cable push downs 100x10, 120x10, 140x10, 150x10x7 Rev Tri BB Press 95x15, 135x15x15 1 arm over head Tri 40x10, 35x10, 30x 8 Then the lights went out.  |
| Posted by: WorldGymFreak Apr 13 2008, 05:18 PM |
| 4/13/08 Ok Rich_55 holds a pose class on sudays, So I had to pose. I took 1 scoop of Purple Wraath to keep me going. Was fun. kathryn posed also and is looking Great. O and some guy walked in on us and started kong fu fighting lol or was that yoga??? LOL I did 20mins of cardio and sip on 1 more scoop of Purple Wraath. MMMMMMM |
| Posted by: WorldGymFreak Apr 13 2008, 09:20 PM | ||
OYEAHHHHHHHH |
| Posted by: WorldGymFreak Apr 15 2008, 11:05 AM |
| 04/14/2008 Started off With a stretching and a warm up set. Took 1 Scoop of Purple Wraath before and 1 During Chest & Bis DB Pullovers 60 x 15, 70 x 15, 80 x 15, 90 x 13 Barbell Curls 105 x 10, 95x12 75 x 15 Flat DB Press 75 x 10, 85 x 10, 90 x 10, 95 x 6 Hammer DB Curls 35 x 10, 37.5 x 10 x 10 The next 3 workout was super sets Machine Chest Squeezes 80 x 15, 90 x 15, 100 x 115 Medicine Ball Pushups x 10 x 10 x 18 Preacher Machine 65 x 12 x 10 Incline Smith Bench 185 x 10, 195 x 8, 205 x 6, 215 x 6, superset after last set DB Flys 40 x 12   |
| Posted by: WorldGymFreak Apr 15 2008, 11:11 AM |
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| Posted by: WorldGymFreak Apr 15 2008, 11:13 AM |
| This was from the NPC Monster Mash. Took 1st place in the Middle Weight my last show. |
| Posted by: WorldGymFreak Apr 16 2008, 11:45 PM |
| 4/15/2008 Tuesday was Leg Day We hit legs hard as always. Walking DB Lunges (down & back) BW, 25, 30, 40 After last set super set with no weight down and back. Yeah I kind of wanted to get sick after that. But I made it. lol Leg Extensions (for 10's) 90, 140, 180, 180 High Stance Leg Press (for up to 20) 450, 540, 630 SLDL (for 10ish) 135, 275, 275 Wow that was one hard leg day   |
| Posted by: JW32Hoops Apr 16 2008, 11:49 PM |
| Dude...your traps are incredible! How do you keep them both growing evenly? My left one is big and strong...right one, not so much. |
| Posted by: WorldGymFreak Apr 16 2008, 11:50 PM |
| Wensday 4/16/2008<br><br><br>Today I rode the bike to the gym for cardio and did calfs and Abs what a fun day, it was warm out, in the 70s. |
| Posted by: opfor101 Apr 17 2008, 05:41 AM |
| yeaah, the weather is supposed to be great here too, 71 today 77 tommorow. i gotta start doing some cardio as well, i cant stay on the treadmill for more than 5-10 minutes on 5 mph without getting winded. |
| Posted by: WorldGymFreak Apr 18 2008, 10:39 AM |
| Thursday was back Day 4/17/08 Straight-Arm Pulldowns 100 x 15, 110 x 15, 130 x 15, 140 x 115 1-Arm Freestyle DB Rows 60 x 6, 100 x 6, 120 x 6, 125 x 6 Cable Lat Squeezes 95 x 15, 100 x 15, 110 x 15 Wide-Grip Pulldowns 130 x 8, 140 x 8 x 7 DB T-Bar style Rows 120 x 15, 125 x 15, 130 x 14 Seated Cable Rows 170 x 9x10, 180x7 Bent-Over Rear Delt Rows 30 x 15, 35 x 15, 40 x 12 Standing Machine Shrugs 360 x 15, 380 x 15x 15 Seated Alternating DB Curls 30 x 10, 35 x 10 x 10 then 20 no alternating burn out. For cardio I rode my bmx to the gym and home. |
| Posted by: WorldGymFreak Apr 19 2008, 07:03 PM |
| 4/18/2008 Friday Military Press 175 x 5 x 5 x 5 x 5 x 5 Lateral Raise Machine 80 x 15 x 15 x 17 Upright Cable Rows 130 x 15, 140 x 15, 150 x 15 Hammer Behind Neck Press 140 x 9, 160 x 9, 180 x 9 Close-Grip Bench 195 x 8 x 7 x 6 ----> slow negatives Dip Machine 270 x 10 x 10 Reverse-Grip Pushdowns 110 x 10 x 10, drop to regular pushdowns 85 x 10 For Cardio I played a littlle 1 on 1 basketball for about 1 Hr and rode bike to gym. |
| Posted by: WorldGymFreak Apr 22 2008, 12:49 PM |
| Sunday 4/20/2008 Leg Day Some changes today as we started a new program. Squats 315 x 5 x 5 x 5 x 5 Low/Narrow Stance Leg Press 510 x 11, 540 x 10, x 9 Leg Extensions 140 x 10, 150 x 10 x 10 ----> walking lunges after last set for lap around the gym Lying Leg Curls 100 x 10 x 10 x 8 drop to 60 x 10 Shoeless Standing Calves 180 x 15, 190 x 15 x 10 Donkey Calves 290 x 10 x 10 x 10, ground calf raises after last set for 2 sets |
| Posted by: WorldGymFreak Apr 22 2008, 12:57 PM |
| Monday 4/21/2008 Chest & Bis New chest and biceps day, Rich threw in some new stuff. Incline Bench 205 x 5, 215 x 5 x 5 x 5 x 5 Incline DB Flys 45 x 15, 45 1/2 x 15 x 13 Medicine Ball Pushups x 12 x 10 x 7 ---> slow negatives, holding stretch at bottom Decline DB Press 85 x 9 x 9 x 8 Machine Chest Squeezes 90 x 15, 100 x 15 x 15, machine flys after last set x 10 Barbell Curls 95 x 8 x 7 ----> arms were waisted after chest work EZ Reverse Curls 75 x 8, 65 x 10 Incline Hammer Curls 30 x 12 x 12 drop to 20's for alternating db curls burn out |
| Posted by: WorldGymFreak Apr 22 2008, 01:00 PM |
| So today is a off day and less than 10 weeks out now. I'm 172 pds and feel full and lean. |
| Posted by: WorldGymFreak Apr 24 2008, 04:53 PM |
| 4/23/2008 Back Day and what a day it was.... Weighted Close-Grip Chins 20 x 5, 25 x 5, 30 x 5 x 5 x 5 Wide Grip Pulldowns 160 x 10, 170 x 10 x10 Cable Lat Squeezes 80 x 15, 85 x 15 x 15 Hammer Low Rows 160 x 10 x 10 Middle Back Machine Rows 100 x 12, drop to 70 x 10 + ---> squatted and leaned into row machine with wide grip. Rocked! Barbell Deadlift and Shrug 225 x 10, 275 x 10, 315 x 7 |
| Posted by: WorldGymFreak Apr 24 2008, 10:34 PM |
| Here I am just 9 weeks out and this is the Bad Boy show off them all. June 28, 2008– Natural Hercules International Bodybuilding & Fitness Championships. A Pro Card will be givin to the overall. I was a little scared about changing up my protein up from Beverly to Max Muscle. Sooo I had a talk with my training partner/trainer rich_55. I knew what worked for me in the past and wanted to stay with it. I thought here is a company thats willing to take a risk on me and Max Muscle well they have been really good to me and they have good tasting proteins . Jeff your the man and I have not forgot about you either Clint lol Ur the man too. Owners of Max Muscle in Columbus Ohio. Now that I been on Max Muscle for over 6 months now, I have seen GREAT Results. In the Past Rich and Jeff put a workout video together and used me as the guest in the video, So it will be available soon on richbodyfit.com or at Max Muscle in Columbus Ohio. I will soon be training in the next few months. I'm excited. The point of this story is this...... Just a few yrs ago I did not think I was going to do anything with my life and then I joined the gym and met some great positive people. I have learned if you put your mind to it, You can do anything. Thanks to all the people that has stood by my side and pushed me. You all know who you are...... |
| Posted by: WorldGymFreak Apr 24 2008, 11:43 PM |
| 4/24/2008 Delts and Tri's Military Press 175 x 5 x 5 x 5 x 5 x 7 Lateral Raise Machine 80 x 15 x 14 x 10 Upright Cable Rows 150 x 15, 160 x 14 x 14 Hammer Behind Neck Press 80 x 10, 90 x 8, 100 x 7 Standing DB Laterals (fast & pulsing) 12 x 15, 15 x 20 x 15 then burn out with 10 Close Grip Bench 205 x 10 x 10 x 8 Reverse Pushdowns 110 x 12, 120 x 12 x 10 Pushdowns 110 x 10ish x 10ish x 8ish Dip Machine 180 x 20, 230 x 12 x 10 |
| Posted by: rich_55 Apr 24 2008, 11:56 PM |
| Onward and upward my good friend! |
| Posted by: pu12en12g Apr 25 2008, 03:18 AM |
| Intense ! I can dig it !! |
| Posted by: WorldGymFreak Apr 27 2008, 10:57 PM |
| 4/26/2008 Leg Day Squats 325 x 5 x 5 x 5 x 5 x 5 Low Stance Leg Press 320 x 110, 340 x 10, 290 x 20ish Leg Extensions 140 x 10, 160 x 10, walking lunges around the gym after Lying Leg Curls 90 x 12, 95 x 11, 100 x 10, drop to 60 x 10 |
| Posted by: WorldGymFreak Apr 27 2008, 11:09 PM |
| 4/27/2008 CHEST & BIS Incline Bench 225 x 5 x 5 x 5 x 4 x 4 Incline DB Flys 45 x 15, 50 x 15, 50.5 x 14 Med ball Pushups x 10 x 10 x 9 slow reps Hammer Wide Chest 135 x 9, 145 x 8 x 8 Machine Chest Squeezes 100 x 15 x 15 Machine Flys 100 x 10 x 10 Standing EZ Curls 70 x 10, 75 x 8 x 8 Reverse EZ Curls 60 x 10 x 10 Incline Hammer Curls 30 x 15 x 15 ---> standing burn out alternating curls after last set with 20's Standing Calf Machine 180 x 15, 190 x 15 x 13 Incline calf Machine 270 x 15, 320 x 15, 360 x 12 Calf burnouts with no weights |
| Posted by: WorldGymFreak Apr 28 2008, 10:14 PM |
| Cardio Day/ Day off 4/28/2008 Today I ran for 25 mins and it was great. I'm 9 weeks out till my show and I weighed in at 170 . Now my diet is still 3100 calories, Yes 3100 lol. Now my cardio is ony 2 times a week. How is this possible, I have no clue but its working like the past two years and Im lean and have abs. I have 1 cheat meal a week and I keep it under control . I dont go all out. I like to eat some pasta to carb up and maybe some breads. I pose every sunday to keep my form good and to find the best possible pose to show the best of me. I will start to practice here at home 3 times a week for 20 mins at a time. I like to watch this video of Bob Cicherillo. It's not just about having a sculpted body. You need to know how to pose for the highest marks! If you can't pose, then why even compete. Tomorrow is back day . Cant Wait |
| Posted by: WorldGymFreak May 1 2008, 08:42 PM |
| Back Day 4/29/2008 Close-Grip Weighted Chins 35 x 5 x 5 x 5 x 5 x 5 Wide-Grip Pulldowns 170 x 9, 180 x 9, 190 x 8 Cable Lat Squeezes 85 x 15, 100 x 15, 110 x 15, 120 x 12 Hammer Low Rows 160 x 15, 180 x 10 Wide-Grip Row Machine 90 x 13, 100 x 10 Barbell Deadlift to Shrugs 225 x 10, 315 x 8, 335 x 7 Reverse Hypers BW x 20 x 20 |
| Posted by: WorldGymFreak May 1 2008, 08:57 PM |
| 4/30/2008 Delts and Tris Military Press 175 x 5 x 5 x 5 x 5 x 6 Lateral Raise Machine 80 x 12 x 10 x 10 Upright DB Rows 30 x 20 x 20 x 20 Hammer Behind Neck Press 85 x 10, 95 x 8, 105 x 4 Close grip bb press 205 x 8 x 8 x 6 Dip Machine 270 x 10, 280 x 0, 290 x 9 Reverse Pushdowns 120 x 10 x 10 Pushdowns 120 x 8 x 6, drop to 85 burnout |
| Posted by: WorldGymFreak May 4 2008, 08:27 PM |
| Day1: Legs Day2: Chest & Bis Day3: Off Day4: Back Day5: Delts & Tris Day6: Off |
| Posted by: WorldGymFreak May 6 2008, 05:36 PM |
| 5/2/2008 Squats 315 x 5 x 5 x 5 x 5 x 5 Leg Extensions 140 x 10, 160 x 10, 180 x 9, 190 x 9 Low Stance Leg Press 6 plates for 15 x 12 x 12 Lying Leg Curls 1oo x 12, 110 x 10x 7, drop to 70 x 10 ----------------------------------------------------------------------------------- CHEST & BIS 5/3: Incline Bench 225 x 5 x 5 x 5 x 4, 235 x 3 Incline DB Flys 50 x 15, 52.5 x 15, 55 x 15 super set these 2 Med Ball Negative Pushups 10 x 10 x 8 Hammer Wide Chest 145 x 9, 155 x 7, 165 x 4 Machine Flys 100 x 15, 110 x 15 Incline Machine Press 100 x 10, 120 x 7 EZ Bar Curls 75 x 11, 80 x 10 x 8 Reverse EZ Bar Curls 75 x 8, 85 x 7 Incline Hammers 32.5 x 13, 33.75 x 10, standing curls after with 20's till I couldn't budge Standing Calves 280 x 15, 300 x 12 x 10 Seated press Calves 6 plates, toes out x 12 toes in x 10, toes forward x 8 Thhis is a super set and will burn your calves for 2 sets. -------------------------------------------------------------------------------------------- BACK 5/5: Close-Grip Weighted Chins 40 x 5 x 5 x 5 x 5 x 5 Wide Grip Pulldowns 180 x 10, 190 x 8, 200 x 7 Cable Lat Squeezes 100 x 12, 110 x 12 x 10 Hammer Lows Rows on each side 135 x 10, 145 x 8 Wide-Grip Machine Rows 100 x 12, 110 x 12 x 12 Standing DB Shrugs 120 x 15, 125 x 15, 130 x 12 |
| Posted by: rich_55 May 6 2008, 10:25 PM |
| KILLER training today man!!! I wanted to do some close-grip bench SO bad seeing you guys blast out that weight. Oh well, my tris are toasted just the same. Keep it up! |
| Posted by: WorldGymFreak May 7 2008, 05:19 PM |
| 5/6/2008 Delts & Tris Military Press 185 x 5 x 5, 190 x 5 x 5 x 6 Lateral Raise Machine 80 x 15, 85 x 12 x 10 Upright Rows 150 x 15 x 15 x 15 Hammer Behind Neck Press 90 x 10, 100 x 9, 115 x 6 Close Grip Bench 205 x 9, 215 x 8, 225 x 6 Dip Machine 290 x 11, 300 x 8, 320 x 6 Reverse Pushdowns 120 x 12, 130 x 10 Regular Pushdowns 120 x 8, 130 x 6, drop to 80 x 10 |
| Posted by: WorldGymFreak May 8 2008, 07:34 PM |
| Ok, Now Rich took me off cardio, lol yes . I'm a little over 7 weeks out for my show and I'm geting super ripped. I need to stay full and not loose muscle. I weighed in at 172 today on my digital scale here at home. Its hard not to do any cardio lol I need to run and play lol. Now I take the Purple Wraath before and during my workout and we train insane. The diet is great and the gains keep coming, So watch out Manhattan, World Gym Freak is coming from the BUCKEYE CITY. 614 |
| Posted by: WorldGymFreak May 9 2008, 01:20 PM |
| Leg Day 5/8/2008 WHAT A GREAT LEG DAY IT WAS Squats 325 x 5 x 5 x 5 x 5 x 6 SLDL 225 x 10, 225 x 10, 245 x 10 Wide Hack Squats 180 x 15, 225 x 10, 275 x 10 High Moderate Stance Leg Press 6 plates x 30ish, 8 plates x 20ish, 8.5 plates x 15ish Lying Leg Curls 80 x 20ish, 90 x 15ish |
| Posted by: rich_55 May 9 2008, 09:29 PM | ||
U lie |
| Posted by: WorldGymFreak May 10 2008, 02:06 PM |
| There I fixed it lol (SLDL 225 x 10, 275 x 10, 295 x 10) Was a wrong post here is the right weight ( SLDL 225 x 10, 225 x 10, 245 x 10 Thanks for pointing that out Rich |
| Posted by: WorldGymFreak May 13 2008, 05:08 PM |
| 5/11/08 Chest / Bis Incline Bench 235 x 5 x 4, 245 x 2 x 2, 165 x 15 Incline DB Flys 55 x 15, 57.5 x 15, 60 x 12 Flat DB Press 55 x 10, 57.5 x 8, 60 x 5 Fly Machine 110 x 15, 120 x 15 Incline Machine Press 105 x 11, 125 x 7 EZ Bar Curls 75 x 13, 80 x 7 x 6 ---> SUPER strict Reverse EZ Bar Curls 85 x 7, 75 x 8 Alternating Hammer DB Curls 25 x ??, 27.5 ---> curled till my arms couldn't move |
| Posted by: WorldGymFreak May 13 2008, 05:19 PM |
| 5/12/2008 Delts and Tri's Military Press 175 x 5 x 5 x 5, 185 x 5 x 4 Lateral Raise Machine 80 x 15 x 14 x 10 Upright Cable Rows 150 x 15, 160 x 15 x 15 Hammer Behind Neck Press 90 x 10, 90 x 8, 100 x 8 Standing DB Laterals (fast & pulsing) 12 x 15, 15 x 20 x 15 then burn out with 10 Close Grip Bench 215 x 8 x 8, 225 x 5 Reverse Pushdowns 110 x 12, 120 x 12 x 10 Pushdowns 110 x 10ish x 10ish x 8ish Dip Machine 290 x 1, 300 x 8, 320 x 8 |
| Posted by: WorldGymFreak May 13 2008, 07:39 PM |
| 5/13/2008 Shrugs, Calf, Abs Day Shrugs 130x 15 x 15 x 15 Standing Calf Raises 200 x15 x 15 x 12 Donkey Calf 180 x 15, 230 x 115, 280 x 13 after last set standing calf raise on floor till I fail. Abs Crunchs |
| Posted by: WorldGymFreak May 23 2008, 04:00 PM |
| 5/14/08 Legs Squats 315x 5 x 5 x 5 x 5 x 5 SLDL 265 x 10 x10 Wide Hacks 180 x 15, 230 x 10, 270 x 10 High/Wide Leg Press 4 plates x 20, 4.5 plates x 15, 5 plates x 12 + Lying Leg Curls 100 x 10, 100 x 8 |
| Posted by: WorldGymFreak May 23 2008, 04:07 PM |
| Incline Bench 235 x 5 x 4 x 3, 245 x 2, 255 x 1 Incline DB Flys 55 x 15, 60 x 12, 60 x 10 Flat DB Press 55 x 14, 60 x 9, 60 x 8 Fly Machine 110 x 15, 120 x 14 Incline Machine 110 x 12, 130 x 8, rested a few minutes & just did 150 x 10 at end EZ Bar Curls 80 x 10 x 10 x 8 ---> super strict & slow Reverse EZ Curls 75 x 8 x 8 Alternating Hammer DB Curls 30 x 8 x 7 |
| Posted by: WorldGymFreak May 23 2008, 04:10 PM |
| Wide-Grip Pulldowns 3 x 8-10 Medium Grip Pullups 3 x 8-12 Bent-Over Machine Rows 3 x 8-12 Lying Rows 3 x 8-12 T-Bar Style DB Rows 3 x 15-25 Low Lat Pulldown 2 x 6-12 Row Machine 2 x 6-12 At the end we hit up a real donkey calf machine for 6 sets up to 400 lbs 10-25 reps pyramiding down |
| Posted by: rich_55 May 23 2008, 04:11 PM | ||
114 reps is quite impressive. You must be HUUUGGGE! |
| Posted by: WorldGymFreak May 23 2008, 04:15 PM |
| Military Press 185 x 5 x 5 x 5 x 4, 195 x 3 Seated DB Laterals 25 x 15, 27.5 x 15 x 15 Upright DB Rows 40 x 15, 40 x 15, 45 x 12 Hammer Behind Neck Press 100 x 0, 110 x 9, 115 x 5 DB Push Press 40 x 20, 50 x 15, 60 x 10 DB Shrugs 130 x 15 x 15 x 13 Dip Machine 270 x 15, 300 x 11, 320 x 6 Lying DB Extensions 35 x 10 x 10 Bench Dips BW x 20 x 15 |
| Posted by: WorldGymFreak May 23 2008, 04:20 PM |
| 5/21/08 Legs Squats 325 x 5, 325 x 5 x 5, 225 x 26SLDL 315 x 11 x 12 Feet Forward/Wide Smith Squats 135 x 15, 165 x 15, 185 x 15 Forward Lunges In Place BW x 15, 20 x 15, 30 x 15 Lying Leg Curls 100 x 12 x 8 x 8, drop to 70 x 10 |
| Posted by: WorldGymFreak May 26 2008, 02:01 PM |
| BACK 5/23: Wide-Grip Pulldowns 190 x 10, 200 x 8 x 7 Close-Grip Chins BW for 3 sets of 6-10 Bent-Over Wide Cable Rows 150 x 15 x 15 x 12 Hammer Low Rows 180 x 9 x 9 Low Lat Hammer Pulldowns 90 x 15, 95 x 13 Wide Grip Row Machine 2 sets of ?? DELTS & TRIS 5/24: Military Press 175 x 10 x 8 x 7 Seated DB Laterals 25 x 15, 27.5 x 12 x 11 Upright DB Rows 27.5 x 15, 28.75 x 15 x 20 Machine Shoulder Press 3 sets of 9-16 reps, with drop to front press after Dip Machine 320 x 9 x 8 x 7 Lying DB Extensions 35 x 10 x 10 x 9 Bench Dips BW x 25ish x 20ish x 20ish ----> These hurt like a S.O.B. after the extensi |
| Posted by: WorldGymFreak May 26 2008, 02:10 PM |
| 5/26/08 Legs was a good day. Rich has the week off, So I,m working alone or with my roomie, We call him #2 cause his name is rich lol. He crushed legs with me . Squats 325 x 5 x 5 x 5 x 5 x 5 Straight Leg Deadlifts 225 x 11 x 10 x 10 Feet Forward/Wide Smith Squats 135 x 15, 165 x 15, 185 x 15 Forward Lunges In Place 20 x 15, 35 x 15, 35 x 15 Lying Leg Curls 100 x 13 x 10 x 8, drop to 70 x 10 + |
| Posted by: rich_55 May 27 2008, 11:42 PM |
| Only 3 days off and I think I am experiencing withdrawal and delusional muscle shrinking. Don't start slacking on those straight-legs now!! Hammies bro, hammies!!! |
| Posted by: WorldGymFreak Jun 3 2008, 05:22 PM |
| LEGS 6/1: Squats 285 x 12, 295 x 12 x 12 ---> the provoking began on the 3rd set Narrow Hacks 170 x 13, 200 x 12, 220 x 12 Walking Lunges 30, 35, 35 down & back Leg Curl Machine 50 x 15, 55 x 15 Arm Sumo DB Deads 70 x 10 each hand, 80 x 15, 90 x 15 CHEST & BIS 6/2: Flat DB Press 90 x 12, 95 x 10 x 9 Standing DB Curls 37.5 x 13, 38.75 x 11 x 10 Incline Hammer Press 90 x 13, 120 x 13, 130 x 13 Standing Bar Curls 65 x 14, 75 x 14 x 12 DB Pullovers 70 x 15, 75 x 15, 77.5 x 12 Assisted Dips 15 x 15 x 15 Across Chest Hammer Curls 35 x 12, 40 x 10 x 10 Arm twist 25 rolled up down x 3 times |
| Posted by: opfor101 Jun 6 2008, 09:11 PM | ||
damn, still strong and your 3-4 weeks out from comp day. crazy. keep working hard! |
| Posted by: WorldGymFreak Jun 7 2008, 10:12 AM | ||||
Yeah I think it has alot to do with the Purple Wraath Lemonade . It keeps me pumped up and I want this show out in New York so bad I can taste it. Plus Rich keeps hounding me about these guys that might show up and It keeps me going and we are pushing our workouts 120% + |
| Posted by: WorldGymFreak Jun 7 2008, 10:24 AM |
| I have 3 week out and I wish it was sooner. Alot of people ask how I keep lifting so heavy and be 3 weeks out ? Well I have a drive and a goal to Win and nothing less, there is NO room for WEAKNESS. Cardio is back in my life for a bit so I rode my BMX to gym then back home this friday and seen my roommate playing basketball at the school and played a game of 1 on 1 to 10 points. My diet is at about 2800 2900 cals now and I can say I like that move . Time to get Freaky Ripped. BACK DAY Wide-Grip Pullups BW x 12 x 10 x 8 ---> focusing on squeeze w/ chest up, slow negative and stretch Straight Arm Pulldowns 100 x 15, 110 x 15, 120 x 15 Close-Grip Pulldowns 160 x 10 x 8 x 8 Hammer Lows Rows 180 x 15, 190 x 14 x 12 Seated Cable Rows 170 x 10 x 10 x 10 Bent-Over DB Laterals 25 x 15 x 15, 30 x 12 I tryed to get some extra back in but Rich seen it and yelled across the gym and sayed James what do you think your doing lol Yeah I got busted tryin to workout more than I should lol . Good Boy Rich lol Cavs and Abs |
| Posted by: WorldGymFreak Jun 7 2008, 10:29 AM |
| 6/5/08 DELTS & TRIS Standing Military Press 125 x 10 x 8 x 8 Seated DB Laterals 25 x 15, 27.5 x 14 x 13 Standing DB Upright Rows 25 x 15, 27.5 x 15 x 15 Seated Machine Press 100 x 15, 110 x 13, 115 x 10, drop set to front position 60 x 10 Flat EZ Skullcrushers 95 x 12 x 10 x 10 Overhead Rope Extensions 85 x 15, 90 x 12 x 10 Bench Dips 45 across lap x 29 x 27, drop set to bodyweight x 10 Standing DB Shrugs 130 x 15 x 12 x 12 |
| Posted by: WorldGymFreak Jun 11 2008, 05:59 PM |
3 Weeks Out  |
| Posted by: WorldGymFreak Jun 11 2008, 06:05 PM |
| LEGS 6/7: Squats 295 x 15, 305 x 10 x 8 SLDL 275 x 20, 295 x 15 1-Leg Curl Machine 55 x 12 x 10 Walking Lunges/Air Squats/Walking Lunges BW, 20, 20 Was a GREAT Leg day Thanks Rich |
| Posted by: WorldGymFreak Jun 11 2008, 06:08 PM |
| CHEST & BIS 6/8: Flat DB Press 95 x 12 x 10 x 8 Standing DB Curls 38.75 x 13, 40 x 10 x 10 Incline Hammer Press 105 x 13, 115 x 12 x 12 Rich had us focused heavily on form and feel Barbell Curls 75 x 15, 80 x 15 x 12 DB Pullovers 75 x 15, 80 x 15 x 10 Dips assistance first set and then BW x 8 x 7 Across Chest Hammers 32.5 x 15, 33.75 x 10 |
| Posted by: WorldGymFreak Jun 11 2008, 06:10 PM |
| 6/9 Cavs abs cardio 6 sets of standing cavs abs 3 sets 20mins of cardio |
| Posted by: WorldGymFreak Jun 11 2008, 06:13 PM |
| 6/10 Wide-Grip Pullups BW x 10 x 8 x 7 Rich focused on us going nice & slow Straight-Arm Pulldowns 110 x 15, 120 x 13 x 12 Close-Grip Pulldowns 150 x 10, 160 x 8 x 7 Hammer Low Rows 190 x 10, 200 x 12 x 9 Seated Cable Rows 180 x 12, 190 x 10 x 10 Bent-Over DB Laterals 30 x 15, 32.5 x 14 x 10 |
| Posted by: opfor101 Jun 15 2008, 09:34 PM |
| im excited to see you compete bro. 2 more weeks! |
| Posted by: opfor101 Jun 15 2008, 09:36 PM | ||
DAMN! |
| Posted by: rich_55 Jun 16 2008, 09:58 AM |
| Watch out NYC! My bro is coming for his WNBF card!!!! |
| Posted by: WorldGymFreak Jun 20 2008, 07:27 PM |
| 6/13/08 Squats 315 x 9 x 8 x 8 SL Deadlifts 275 x 13 x 10 x 10 Standing Leg Curls 50 x 15 x 15 x 12 Walking Lungs 25 up n back down gym 2x and super set it with squats and 25 DBs 6/15/2008 Cardio cavs abs 06/16/2008 Chest Bis DB Chest Press 95 x 13 x 11 x 9 Super Set DB Curls 40 x 13 x 12 x 10 Incline Press 120 x 13 x 11 x 11 Super Set BB Curls 75 x 13, 85 x 10 x 10 Incline Cable Flys 50 x 15, 55 x 10 10 Super Set Bench Press 135 x 13 x 9 x 8 Hammer Curls 25 x 13 X 12 x 12 6/17/2008 Wide-Grip Pullups BW x 12, 5lbs added x 8 x 6 Straight-Arm Pulldowns 120 x 15, 130 x 13 x 12 Close-Grip Pulldowns 160 x 10, 170 x 8 x 7 Seated Cable Rows 190 x 12 x 11 x 11 Bent-Over Smith Rows 155 x 13, 155 x 12, 165 x 10 Bent-Over DB Laterals 30 x 15, 35 x 12 x 10 |
| Posted by: WorldGymFreak Jun 20 2008, 07:31 PM |
| So Rich put me on cardio every day 30 mins and 2 times on saturday. I hope I come in super lean. Im still super strong and not tired at all but it takes alot to get ready for a show but dont let that scare you . I'm trained and ready BRING IT ON NEW YORK. |