SUB NOW!!! wcjcMr.O's Contest LOG!!!

[wcjcMr.O]

back and tri's today

lat pulldowns: 120x12, 135x12, 150x12, 180x10, 195x9+3 forced reps
d-bell rows: 70x12, 85x12, 110x10, 85x10
underhand hammer strength pulldowns: 90x12, 110x12, 130x10, 150x9+3 forced reps
rack pulls: 135x12, 185x10, 235x10
cable rope lat pulldowns 7's style: 60x12, 70x12, 80x12, 90x12, 100x10, 110x9, 110x6 drop 80x12

tri's
machine dips: 200x12, 245x12, 290x12
d-bell overhead extensions: 80x12, 120x12, 120x12, 120x12
skull crushers: 70x12, 80x12, 90x12, 90x10, 90x10
cable bar pushdowns: 120x12, 130x12, 140x12, 150x12, 160x10

did some calves too
seated calf raises: 135x20, 180x12, 180x12, 180x12, 180x10, 135x20

up to 218 today, man im gettin so f-in close to 220, I just want to hit that at least before I start a mini-cut for the last photos. im pretty sure if I can eat right I should be able to get AT LEAST 220 hopefully 225 as im still making INCREDIBLE strength gains, trying to use that strength to bring on the mass. pretty sure gonna take this weekend off and demolish chest on monday, may go for a set of 300 if im feelin strong. we will see, stay tuned!!! Pr's will be made this next week.....guarenteed

 

[zedhed]

Ok EVERYBODY take note here.
This man is coming on STRONG!
Bigtime strong that is!

 

[wcjcMr.O]

chest and bi's today, weight is staying right around 218

so first off I got kinda sick over the weekend. nothing major but my throat kinda hurts and I have a stuffy nose, hopefully it goes away in the next day or two. I didnt really wanna work out today but I sucked it up and kelled it. I was a little weaker than last week but still pretty strong. just hoping working out while sick doesnt make me take longer to get over it.

barbell flat bench press: 135x12, 135x12, 135x15, 185x10, 205x12, 225x12, 275x5+2 forced reps, short rest almost a drop set, 225x7
incline hammer strength machine press: 90x12, 90x15, 160x12, 180x10, 180x8 drop 90x10
cable flys: 35x12, 50x12, 75x12, 75x10 drop 35x15

bi's
barbell curls: 40x12, 50x10, 60x10, 70x10, 70x8
machine overhead single arm curls: 50x12, 70x10, 90x10, 110x10, 130x10, 130x8+3 this was the first time using this machine, I like it alot but had NO idea where to start the weight, had to go surprisingly heavy
hammer curls: 35x10, 35x8, 35x9, 35x8


I did a little less volume than my usual workouts. Reasons being for ONE, I am kinda sick and didnt want to put my body through too much, even though I still kinda went as hard as I could, its the only way I know how to train. And Reason num TWO, im thinkin of working out each muscle group twice every week, but to do that im gonna need to lower my overall volume per workout so im not overtraining.

stimulate, dont annihilate. thanks Lee Haney. lol

just not sure how I would run a split doing every muscle group twice a week. ANY IDEAS ON A SPLIT??????? thanks guys back and tri's tomorrow, unless I wake up super sick

 

[Peterlumberjack]

chest back, legs, arms shoulders, off, repeat ... i like

 

[Peterlumberjack]

lower, upper, full, off and repeat.

 

[zedhed]

Dam nice workout while being sick bro. Get all the rest that you can, anyway that you can. Eat oranges they are much better then pills. Drink plenty of water and get you some glutamine. Hope you get back to feeling like you soon bro!

 

[wcjcMr.O]

ok still kinda sick but did back and tri's today

back
nautilus pull over machine: 90x12, 90x12, 130x12, 170x10, 170x8 drop 90x10
underhand grip hammer strength pull downs: 90x12, 140x10, 160x10, 160x8 drop 90x7
unilateral machine iso pulls"the machine dorian yates uses in BLOOD AND GUTS": 45x12, 70x10, 85x10, 85x8+3 forced reps first time using this machine and OMG I have never had a contraction in ONLY the lats like I did on this machine, unbelievably awesome
widegrip cable pull downs: 145x10, 145x9 drop 115x7

tri's
dips: BWx12, BWx12, BW+45x12, BW+90x12, BW+90x10 drop BWx10
skull crushers: bar+50x12, bar+70x10, bar+90x8 nor sure how much that little curly bar weighs, guessing about 15-20?
rope pulldowns: 75x12, 75x10, 75x8 drop 35x12


ok story time guys, so a few different guys came up to me and was asking about my traps and wanting tips on how to get them bigger. I did what I could for them but also let them know, that thats my one bodypart that I have NEVER done very much for and have always had good shape and decent size. ALSO, the second older guy(maybe late 40's early 50's) was asking me about supplementation. He's like, so alot of protein powder and food? what about creatine or anything? you know, are you "ON" anything? lol I just laughed and said NO. he continued to complement me on my shape and genetics and told me I look like a bodybuilder. lol It was a pretty awesome complement, just wasnt sure what to say on the roids question you know? when I get to the size that its obvious, I mght have a different answer for somebody IF they know what there talking about. But im assuming once I get bigger people will just know and probably not ask me unless they are trying to learn or something. anyway good workout for being sick I think, legs tomorrow, maybe shoulders too if I feel up to it

 

[moya]

hey bro, olympic curl bars weigh 25lbs, just so you can figure out how much you are lifting...
fight through that cold bro, im still not 100% from mine, but it takes me forever to get better because i work in the cold...

 

[zedhed]

Destroya you are a cool dude man!
MrO keep that shit on the down low man. Just take my word for it...
Also dam nice workout again expicially being a little bit off.
You are looking like a bber so you need to figure out what you gonna say to peeps when they ask you those pesky questions, dont wanna hear of you getting into difficulty cuz there are ears everywhere all you my peeps!
Be safe bro and get you some oranges and glutamine!

 

[wcjcMr.O]

legs today


leg extensions: 90x15, 90x12, 90x8 just a little light warm up, not locking out......sorry zed. lol
leg press: 270x15, 450x12, 630x10, 720x10, 810x10 drop 630x10 drop 450x10 drop 270x20 this shit was pretty intense, my cardio could barely handle it
lying leg curl, 40x15, 50x12, 60x8 drop 30x12
seated leg curl: 25x12, 50x12, 50x8

calves
seated calf raises: 180x20, 180x15, 180x12, 180x10, 180x10 drop 90x10
standing calf raises: 200x20, 200x15, 200x12, 200x10, 200x10

I wanted to do more for legs but I was pretty beat after the leg presses and honestly my sleep and eating for the last two days have been kinda shitty. just been busy. shoulders and traps tomorrow