Built like a badass - On cycle started the test today

why is that mate? i feel the human body is capable of a lot of things we are just to damn lazy :D

i live around clowns and ppl with no testosterone

check my journal

shock Week

Back, Forearms

superset:
Wide-grip pulldowns* 55kgX10 60X8
Machine pullovers 55kgX10 X2,

Parallel-grip chins bwX6 X2 (need improvement)
Undergrip pulldowns 65kgX8 dropset 55kgX5
Behind-the-neck pulldowns* 60kgX9 dropset 50kgX5

superset:
cable rows* 150lbsX10 ,160lbsX10
Bent-arm bent-over laterals, 15kgX13 X2

One-arm dumbbell rows 27kgX10 X2

superset:
Barbell shrugs 90kgX10
behind back shrugs 60kgX10

superset:
Reverse wrist curls 20kgX15 X2
reverse bb curls 20kgX12 X2
superset:
Wrist curls 45X12 X2
Behind-the-back wrist curls 45kgX12 X2

Rockers, 15kgX12 dropset 10kgX12

i live around clowns and ppl with no testosterone

check my journal

Wow that's one hell of a routine you got there Mr Obama!

How do ya feel your recovering from a routine with such high volume?
I personally enjoy shorter routines with just a couple of compound movements done heavily over longer routines. Can't stand all the complications and having to swap the weights around all the time either :P

Skinnybloke's Superdrol Log

I think its hard to do routines like that at home when you have to build up your dumbells etc. I admire your energy, I wanna see you do that 300 workout this year :D

My journal

skinnybloke


Wow that's one hell of a routine you got there Mr Obama!

How do ya feel your recovering from a routine with such high volume?
I personally enjoy shorter routines with just a couple of compound movements done heavily over longer routines. Can't stand all the complications and having to swap the weights around all the time either :P

lol about the Obama :D  , u know i can pretty much recover from high volume?? the trick is that i can't go from say a 3day routine to a 5day high volume i get severely overtrained , thus i ease into a 4-5 day moderate volume for a few weeks and then go all out. i like to change things all around i like to do allout bulking phases with tweaking phases like the one iam doing now , i love to superset triset and beat gym members to their places on the machines lol :D

i live around clowns and ppl with no testosterone

check my journal

The_Goat


I think its hard to do routines like that at home when you have to build up your dumbells etc. I admire your energy, I wanna see you do that 300 workout this year :D

the one i sent u can be done at home tbh :D thnx bro i will do that routine soon  very soon

i live around clowns and ppl with no testosterone

check my journal

sick sick sick hate when that happens , rest today and maybe tomorrow legs

i live around clowns and ppl with no testosterone

check my journal

dyskee


i love to superset triset and beat gym members to their places on the machines lol :D

 
Lol your a funny one :P

How ya feeling now mate? Gettin any better?

Skinnybloke's Superdrol Log

thnx brother better now thank god. lost 17lbs but trying to get them back.
ahhhh went today just to warm the muscles up for the massacre they shall see in the coming days. iam surprised i didn't lose much strength except in my legs. and i also noticed i had veins popping all around today , which means i lost some bf so looks good.

squats: 55kgX15 X2
leg presses: 90kgX30X2

A1) decline smith bench press: 65kgX15 X4
A2) close grip chins: bwX10 X2 ,bwX8 ,bwX6

B1) smith front press: 55kgX10 X4
B2) cable rows: 130lbsX12 x4

C1) cable curls: 100lbsX10 X2
C2) rope pressdowns: 90lbsX2

i plan on continuing my power/reprange/shock from sunday as usual

i live around clowns and ppl with no testosterone

check my journal

Cycle 2 power week:

day1: chest, calves, abs

*BB incline presses: 80kgX6 X3
incline flyes: 20kgX6 X1
high cable flyes: 60lbsX6 X2
bench presses: 65kgX6 X2
wide grip dips: bwX7 (improvement)
pec deck: 9 platesX6 X1
low cable flyes: 50lbsX6 X1

surprised that i didn't lose strength tbh but it's really nice

*leg press calf raises: 90kgX8 X3
standing calf raises: 140lbsX8 X2
seated calf raises: 30kgX8 X2

incline kneeups: 3X10
decline crunches: 3X10
weieghed ab machine: 3X10

* do 2 warmup sets at 50% and 80% of working weight.

** xreps aka power partials were done at the last set of each excercise

i live around clowns and ppl with no testosterone

check my journal

power week:

Back, Forearms

Wide-grip pullups* bw X6 X3
Parallel-grip chins BW X6 X2
Undergrip pulldowns 70kgX6 X2
Machine pullovers 55kgX6 , 60kgX6
Behind-the-neck pulldowns* 55kgX6 X1
Nautilus rows or cable rows * 190lbsX6 X3 PR
One-arm dumbbell rows 30kgX6 X1 pr
Bent-arm bent-over laterals, 15kgX6 X2
Barbell shrugs 85kgX6 X2

DEADS 120kgX4 tried 140kg but failed
Reverse wrist curls 15kgX8 X3
Wrist curls 50kgX8 X2
Behind-the-back wrist curls 45kgX8 X1
Rockers 15kgX8 X1


*Do one to two light warmup sets with about 50 percent of your work weight
on the first and 80 percent on the second prior to your two work sets.

X Reps = End-of-set partials or static hold near turnaround on last set only.

i live around clowns and ppl with no testosterone

check my journal

new pics taken last week:

i live around clowns and ppl with no testosterone

check my journal

good lats, you need to bring the arms up but they will come along with your back work.

LMFAO @ the tongue on the 1st pic

PROUDLY SPONSORED BY
 
2012 OFFSEASON JOURNAL - CLICK ME

i knw wats with the tongue?? haha..
lookin good mate, gettin lean, and yeah lats lookin good mate!!

i get lost when tryin to follow the routine u r following..
wats the plan these days? as u seem to have different methods for each workout??

  

Bodybuilding Warehouse Board Rep

Incredible Bulk


good lats, you need to bring the arms up but they will come along with your back work.

LMFAO @ the tongue on the 1st pic

thnx mate, my arms are small but the problem is in the bi's my triceps are really huge but my biceps are seriously lagging. the tongue was unintentional though lol

i live around clowns and ppl with no testosterone

check my journal

mrmmonster


i knw wats with the tongue?? haha..
lookin good mate, gettin lean, and yeah lats lookin good mate!!

i get lost when tryin to follow the routine u r following..
wats the plan these days? as u seem to have different methods for each workout??

thnx matey , there's a pattern actually, the routine iam following is called power/rep range/ shock. it consists of a 3 week cycle first week is power week heavy weights in the 4-6 rep range second week rep range week basic excersice are in 8-10 rep range contracted and stretched are in the 12-15 last week is shock week the rep ranges are like the prevous week on the higher side but it's all about super sets dropsets and adding intensity techniques.

i live around clowns and ppl with no testosterone

check my journal

is it from the same guys who did that xreps program??

  

Bodybuilding Warehouse Board Rep

yup , its kind of a merger though u see original power rep range shock was developed by a natural bodybuilder called eric broser then they adapted the startegy and added it to one of their workouts.  i really like them wanna try it?

power week:

Quads, Hamstrings, Lower Back

Machine hack squats(nonlock)* 120kgX6 X2
Leg presses (nonlock) 140kgX6 X2 PR
Smith-machine frontsquats 65kgX6 X2
Leg extensions 13platesX8 X3 PR
step ups 12kgdb in each hand X6 X1
Rack stiff-legged deadlifts(low partials), 80kgX6 X3
Hyperextensions 20kgX8 X1
Leg curls 6platesX6 X3
Low-back machine 6platesX8 X1

*Do one to two light warmup sets with about 50 percent of your work weight
on the first and 80 percent on the second prior to your two work sets.

X Reps = End-of-set partials or static hold near turnaround on last set only.

i live around clowns and ppl with no testosterone

check my journal

dont worry at this stage, at one point my chest was a weak point and nothing worked....then all of a sudden it blew up like a blimp.

keep at it, dont be tempted to over work the biceps

have patience and you'll be suprised when it all comes together as your bodyweight comes up

PROUDLY SPONSORED BY
 
2012 OFFSEASON JOURNAL - CLICK ME

thnx mate :D , i only worry about my legs now because they are starting to get blubbery and i hate it  it took me 3 months of dieting and cardio last year to get the legs hard and they weren't as hard as i wanted now they are worse lol.

anyways today was the last exam in the semester , phewww 1 down 7 more to go lol back to uni in 21 days

i live around clowns and ppl with no testosterone

check my journal

Power week1

Delts, Triceps, Biceps


Rack pulls* 35kgX6 , 45kgX6
Dumbbell upright rows 15kgX6 , 15kgX6
machine laterals 80lbsX6 X2 PR
Forward-lean laterals 15kgX6 X2 PR
Behind-the-neck presses 65kg X6 X2
Bent-over laterals 12kgX6 X2
bench Dips bw+40kg X6 X2
Decline extensions 30kgX6 X1
Overhead extensions 10kg each hand X6 X2
Pushdowns or kickbacks 130lbX6 X2
Preacher curls 30kgX6 X2
Cable curls 130lbsX6 X1
Incline curls 12kgX6 X2
Concentration curls 12kgX6 X2
Cable hammer curls 110lbsX6 X1


*Do one to two light warmup sets with about 50 percent of your work weight
on the first and 80 percent on the second prior to your two work sets.
X Reps = End-of-set partials or static hold near turnaround on last set only.

i live around clowns and ppl with no testosterone

check my journal

Nice solid workouts mate. Your V-shape in the pictures looks awesome, keep it up!

My journal

thnx matey , i'll be doing the 300 soon

i live around clowns and ppl with no testosterone

check my journal

Jeez mate! I get tired just reading those workouts! lol! keep up the good work.

MY NEW AND IMPROVED JOURNAL!!!

http://www.muscletalk.co.uk/tm.aspx?m=3133687

jonezy


Jeez mate! I get tired just reading those workouts! lol! keep up the good work.

thnx mate

Rep-Range Week

Chest, Calves, Abs

Incline presses* 75kgX9 X2 , 75kgX7
Incline flyes 17kgX9 X1
High cable flyes 60lbsX12 X2
Bench presses 65kgX9 X2
Wide-grip dips bwX8 X1 (getting better)
pec deck 8platesX7 X1
Low/middle cable flyes 50lbsX15 X1
Knee-extension leg press
calf raises* 100kgX12 X3
Standing calf raises 160lbsX10 X2
Seated calf raises 40kgX12 X2
Incline kneeups 3 x 12
Ab Bench crunches 2 x 15
Full-range bench crunches 2 x 20


*Do one to two light warmup sets with about 50 percent of your work weight
on the first and 80 percent on the second prior to your two work sets.
X Reps = End-of-set partials or static hold near turnaround on last set only.

* did a 6 sec negative each rep on the last set of inclines

i live around clowns and ppl with no testosterone

check my journal

dyskee


thnx matey , i'll be doing the 300 soon

looking forward to it!

My journal

great :D


Rep-Range Week

Back, Forearms

Wide-grip pulldowns* 60kgX8 X3
Parallel-grip chins bwX8 X2 (need improvement)
Undergrip pulldowns 70kgX8 X2 PR
Machine pullovers 55kgX14, 65kgX12
Behind-the-neck pulldowns* 60kgX9 X1
Nautilus rows or cable rows* 140lbsX9 ,150lbsX9 ,170lbsX9 PR
One-arm dumbbell rows 27kgX10 X1
Bent-arm bent-over laterals, 15kgX13 X2
Barbell shrugs 120kgX 13 X2
Reverse wrist curls 20kgX15 X3
Wrist curls 45X didn't count X3
Behind-the-back wrist curls 45kgX12 X2
Rockers, 15kgX12

deads 100kgX8 X2 thought i'd do high reps today

i live around clowns and ppl with no testosterone

check my journal

jonezy


Jeez mate! I get tired just reading those workouts! lol! keep up the good work.

Im with you mate. I don't get how the hell you recover from these workouts. You crazy egyptian! :P

Skinnybloke's Superdrol Log

hey Aussie :D iam well built and so are u u just need to push urself to the limit :D

yesterday's workout

Rep-Range Week
Quads, Hamstrings, Lower Back

Machine hack squats(nonlock)* 80kgX9 X2
Leg presses (nonlock) 120kgX9 X2
Smith-machine frontsquats 55kgX12 X2
Leg extensions 12platesX15 X3 PR
step ups 10kgdb in each hand X11 X1
Rack stiff-legged deadlifts(low partials), 65kgX12 X3
Hyperextensions 20kgX8 X1
Leg curls 5platesX15 X3
Low-back machine 6platesX8 X1

*Do one to two light warmup sets with about 50 percent of your work weight
on the first and 80 percent on the second prior to your two work sets.

X Reps = End-of-set partials or static hold near turnaround on last set only.

i live around clowns and ppl with no testosterone

check my journal

Rep range week

Delts, Triceps, Biceps

Rack pulls* 30kgX9 , 40kgX7
Dumbbell upright rows 15kgX10 , 15kgX10
machine laterals 70lbsX12 X2
Forward-lean laterals 12kgX15 X2 PR
Behind-the-neck presses 55kg X9 X2
Bent-over laterals 10kgX10 X2
bench Dips bw+40kg X9 X2
Decline extensions 30kgX9 X1
Overhead extensions 10kg each hand X10 X2
Pushdowns or kickbacks 130lbX15 X2
Preacher curls 30kgX9 X2
Cable curls 100lbsX10 X2
Incline curls 10kgX12 X2
Concentration curls 10kgX15 X2
Cable hammer curls 90lbsX10 X1


*Do one to two light warmup sets with about 50 percent of your work weight
on the first and 80 percent on the second prior to your two work sets.
X Reps = End-of-set partials or static hold near turnaround on last set only.

i live around clowns and ppl with no testosterone

check my journal

ok  so i missed chest yesterday cause i cought the stomach bug that has been going all over. and iam travelling on wednesday at 5am so that left me today and tomorrow.

today i hit chest/back/shoulders/arms i did the shock routines for all of them . yes i did them all took me 2 hours i did them in super, tri and quad sets to be able to finish this incredible volume :grin: but it took the best of me, iam so tired now.

i live around clowns and ppl with no testosterone

check my journal

Lol sounds exhausting. Where are you heading tomorrow?

Skinnybloke's Superdrol Log

sharm elsheikh baby :D u need test or anything lol

i live around clowns and ppl with no testosterone

check my journal

Lol i wish mate :p. customs will bust my ass for trying to import anything lol. couldn't even import a pro-hormone without getting it bloody seized :(.

so how much longer till your cycle?

Skinnybloke's Superdrol Log

Have fun in sharm elsheikh dude. You planning on getting any juice then?

My journal

skinnybloke


Lol i wish mate :p. customs will bust my ass for trying to import anything lol. couldn't even import a pro-hormone without getting it bloody seized :(.

so how much longer till your cycle?

no probs bro, i will give it till the the summer to cut a little bit now so i can gain lean mass

i live around clowns and ppl with no testosterone

check my journal

The_Goat


Have fun in sharm elsheikh dude. You planning on getting any juice then?

had fun mate, i have all the juice i want here no need to get from there :D. starting an athletic routine tomorrow need it for rowing competition

i live around clowns and ppl with no testosterone

check my journal

ok here's the deal i'll be doing 2 full body workouts and at the end of the week a bodyweight challenge consisting of 250 , 500 , 750 and 1000 reps respectively at the end i'll do the original 300 workout.

Full body A:

A1) db chest press: 15kgX8 ,20kgX8 ,25kgX8 X2
A2) barbell squat: 45kgX6 ,55kgX6, 65kgX6 X2

B1) db rows: 25kgX8 X4
B2) romanian deads: 65kgX10 X4

conditioning circuit:
C1) elevated pushups 12
C2) pullups 12
C3) squats 15
c4) db swings 30 sec

did the circuit 3 times was supposed to do it 4.

i live around clowns and ppl with no testosterone

check my journal

back to twice a day training like last year.

rowing @ 6am:

warmup: 2 km run
circuit: burpees , squats , crunches 4X20
erg: got 3.5 k in 13:20 thats bad need to get it down.

i live around clowns and ppl with no testosterone

check my journal

PM workout

Full Body B:

A1) db inclines: 15kgX8 , 20kgX8 X3*
A2) db single leg squat: 10kgX8 , 12kgX6 X3**

B1) CS rows: 55kgX8 , 65kgX8 X3
B2) db lunges: 12kgX8 X4

Conditioning circuit:

C1) burpees 20
C2) leg raises 20
C3) crunches 20
C4) plank 30sec

done 3times

* 20kg was too light but the gym was crowded and i couldn't find 25'ers so next time

** thats 12 kg in each hand so 24kg combined.

i live around clowns and ppl with no testosterone

check my journal