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- Thread starter RickO'Shea
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IT's a big workout yes, but I got a workout buddy, and cause of him the rest times are pretty much zilch. Just hit your next set as soon as he's done. That type of workout is done on Monday, Tuesday, Wednesday. Take Thursday off and then Friday and Saturday Are the Heavy workouts. Lots of Rest low reps. So that's how I roll. I also take sunday off. It's been workin really well for me though. I figure if it aint broke don't fix it!
cryptosporidium
New member
just checked out your video review bro.. what a well spoken young man, and svelt! 
lol, keep up the good work.
lol, keep up the good work.
just checked out your video review bro.. what a well spoken young man, and svelt!
lol, keep up the good work.
No Idea what "Svelt" means.....will have to check it out. Hopefully Nordic for "Godlike"
anywho...thanks crypto. Love your name btw. How did you come up with that?!
cryptosporidium
New member
svelt
Adj.
1. showing a high degree of refinement and the assurance that comes from wide social experience.
slim & trim, suave, debonair
well i use the crypto prefix for many projects and handles but this one in particular is a parasitic disease that makes people shit their brains out until they die from dehydration
svelt
Adj.
1. showing a high degree of refinement and the assurance that comes from wide social experience.
slim & trim, suave, debonair
well i use the crypto prefix for many projects and handles but this one in particular is a parasitic disease that makes people shit their brains out until they die from dehydration
Fist Pump
Hmm......Shit their brains out until they die from dehydration heart smiley?.....yeah.........(car door slams tires screetch)
cryptosporidium
New member
haha, aww 
lol
lol
Thanks crypto for the comment on the Video just saw you made it.
So Today was one killer day in the gym!!!
I've been slowly taking the carbs down to about sixty a day while mainting around a 3000 cal a day diet. I've been loving the results cause I'm really shedding up and I don't feel like I'm loosing muscle. In Fact I decided to have a sneak peek at the BF% before the cycle runs up next sunday. So When I first woke up I went into the gym and redid the test. 8.5 Beeeyooochezzzzz!!!! Whoo hoo!!! not only have I lost more BF But I'm also at 219lbs!!!! So I've lost .5%on body Fat but I've gone up 17lbs Give or take 5lbs of water cause I was damn dry when I went in! Can you beleive that 17lbs!!!! I'm sooooo fuckin stoked pardon my french....
I thought today I wanna lift hard. So I had a carb up day today to really put the plates up. Guess what Broke all my PR's AGAIN!!!! Here's the workout below.
Chest, Tri's, Traps, Forearms, Abs
Chest
Flat Barbell Bench 4 Working sets (not including warmups) 6-8 reps 3 min of rest between each set.
135X10@1set as a warm up
225X12@1set OK THIS IS AWESOME CAUSE THE MOST I COULD PUT THIS UP WAS 4 TIMES NO JOKE!!!!
275X3@1set WHOO HOO!!!! The first two were pretty easy going up too! I don't really know how to explain how I feel. One day 3weeks ago I was in good lean shape, and here we are today 17lbs of pure muscle heavier and a whole lot stronger and People are really noticin. I'm not invisible and I like it!!!
225X8@2sets these were the workin sets
255X6@2sets Seriously I wouldn't have fathomed me doing this cause I could have put it up like another four reps. I'm amazed how quickly I can recoupe and go just as hard as the first set!!
Incline Cable Cross over
#4X8@1set
#5X8@1set
#6X8@1set
Flat Dumbell Bench Military style
80lbX8@1set These were easy. Seriously 20 reps would have been up with out a bead of sweat fallin from my brow.
90lbX8@1set Easy but running out of dumbells
100lbX8@1set I ran out of weight and could have put these up sixteen times if I needed to!
Triceps
Narrow Grib Bench
135X10@1set as a warm up
155X8@2sets
185X8@1set I am almost positive this is 30lbs more then my PR on this same excersize.
Seated Cable Extensions with rope (I gotta give props to the big guy Cap FT with his one eyed Willy sock for this Idea
)
#6X8@1set
#7X8@1set
#8X8@4sets Man I got such a gnarly pump and stretch from these!! Thanks Captain FT!!! Dyaaaaarrrrrr you'd make a fine trainer indeeed....
Traps
Dumbell Shrug
80lbsX15@1set
90lbsX12@1set
100lbsX@3sets NEW PR BABY!!!
Forearms
again the rope thing attached to a pvc pipe and there is a weight and the end.
10lbsX2cycles@5sets My forearms always feel like they are going to explode after this excersize.
Abs
Concentration crunches on decline bench
I do these with a 15lb medicine ball. The ball isn't needed but if you want to kick it up a notch it definately helps. Let me explain how these are done. Partner tosses ball you catch it and keep the ball about a inch away from your forehead. Then very very very slowly lower yourself until you are a little past flat. Here is the most important thing. During the whole excersize you are contracting your abs the whole time. never relax. Now at a little past flat instead of the normal pull yourself up motion, you flex your abs so hard that the contraction pulls you up and at the very top when you get to your knees you hold it and squeeze your abs as hard as you possibly can then lower yourself again. Remember never relax those abs. If done right you are not going to make it passed 10reps. I do those for 3 sets
dumbell oblique raise
80lbX20@3sets
Bridge iso hold
45lbon back hold position for 1 min 3 times
Awesome freakin workout today. Totally pumped the whole way through and had a ton of energy and mental focus from raising my carbs up to like 250g for the day. Nothin crazy. Either way I'm lovin this shit!
So Today was one killer day in the gym!!!
I've been slowly taking the carbs down to about sixty a day while mainting around a 3000 cal a day diet. I've been loving the results cause I'm really shedding up and I don't feel like I'm loosing muscle. In Fact I decided to have a sneak peek at the BF% before the cycle runs up next sunday. So When I first woke up I went into the gym and redid the test. 8.5 Beeeyooochezzzzz!!!! Whoo hoo!!! not only have I lost more BF But I'm also at 219lbs!!!! So I've lost .5%on body Fat but I've gone up 17lbs Give or take 5lbs of water cause I was damn dry when I went in! Can you beleive that 17lbs!!!! I'm sooooo fuckin stoked pardon my french....
I thought today I wanna lift hard. So I had a carb up day today to really put the plates up. Guess what Broke all my PR's AGAIN!!!! Here's the workout below.
Chest, Tri's, Traps, Forearms, Abs
Chest
Flat Barbell Bench 4 Working sets (not including warmups) 6-8 reps 3 min of rest between each set.
135X10@1set as a warm up
225X12@1set OK THIS IS AWESOME CAUSE THE MOST I COULD PUT THIS UP WAS 4 TIMES NO JOKE!!!!
275X3@1set WHOO HOO!!!! The first two were pretty easy going up too! I don't really know how to explain how I feel. One day 3weeks ago I was in good lean shape, and here we are today 17lbs of pure muscle heavier and a whole lot stronger and People are really noticin. I'm not invisible and I like it!!!
225X8@2sets these were the workin sets
255X6@2sets Seriously I wouldn't have fathomed me doing this cause I could have put it up like another four reps. I'm amazed how quickly I can recoupe and go just as hard as the first set!!
Incline Cable Cross over
#4X8@1set
#5X8@1set
#6X8@1set
Flat Dumbell Bench Military style
80lbX8@1set These were easy. Seriously 20 reps would have been up with out a bead of sweat fallin from my brow.
90lbX8@1set Easy but running out of dumbells
100lbX8@1set I ran out of weight and could have put these up sixteen times if I needed to!
Triceps
Narrow Grib Bench
135X10@1set as a warm up
155X8@2sets
185X8@1set I am almost positive this is 30lbs more then my PR on this same excersize.
Seated Cable Extensions with rope (I gotta give props to the big guy Cap FT with his one eyed Willy sock for this Idea
)#6X8@1set
#7X8@1set
#8X8@4sets Man I got such a gnarly pump and stretch from these!! Thanks Captain FT!!! Dyaaaaarrrrrr you'd make a fine trainer indeeed....
Traps
Dumbell Shrug
80lbsX15@1set
90lbsX12@1set
100lbsX@3sets NEW PR BABY!!!
Forearms
again the rope thing attached to a pvc pipe and there is a weight and the end.
10lbsX2cycles@5sets My forearms always feel like they are going to explode after this excersize.
Abs
Concentration crunches on decline bench
I do these with a 15lb medicine ball. The ball isn't needed but if you want to kick it up a notch it definately helps. Let me explain how these are done. Partner tosses ball you catch it and keep the ball about a inch away from your forehead. Then very very very slowly lower yourself until you are a little past flat. Here is the most important thing. During the whole excersize you are contracting your abs the whole time. never relax. Now at a little past flat instead of the normal pull yourself up motion, you flex your abs so hard that the contraction pulls you up and at the very top when you get to your knees you hold it and squeeze your abs as hard as you possibly can then lower yourself again. Remember never relax those abs. If done right you are not going to make it passed 10reps. I do those for 3 sets
dumbell oblique raise
80lbX20@3sets
Bridge iso hold
45lbon back hold position for 1 min 3 times
Awesome freakin workout today. Totally pumped the whole way through and had a ton of energy and mental focus from raising my carbs up to like 250g for the day. Nothin crazy. Either way I'm lovin this shit!
Last edited:
R
rahl
Guest
That's awesome bro! I put up 225x4 sets last night for the first time. Loving it! Keep up the hard work!
Gracias mang I really appreciate it. Good job on your record too. It feels really good don't it!!!
