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Old 03-12-2010, 09:49 PM   #51
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Originally Posted by BendtheBar View Post
Hope the family issues improve Big IBB. Want to see you compete strongly in this contest.
you can bet on that. I'm in it.
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Old 03-15-2010, 04:26 PM   #52
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Hypertrophy Week 4

Mon Chest, Shoulders

Flat DB Press (1 min rest)
8-12 reps 70x10
8-12 reps 70x10
8-12 reps 70x8
8-12 reps 70x6
30 deg Incline Press (1.5 min rest)
6-10 reps 185x5
6-10 reps 165x6
6-10 reps 155x7
6-10 reps 145x7
Cable Crossovers (1.25 min rest)
8-12 reps 50x10
8-12 reps 50x10
8-12 reps 50x10
8-12 reps 50x9
DB Military Press (1.25 min rest)
8-12 reps 40x11
8-12 reps 40x9
8-12 reps 40x9
8-12 reps 40x8
DB Side Laterals (1 min rest)
8-10 reps 25x10
Failure 20x12
Failure 15x13
Failure 12x14
Failure 10x14

T-Alpha, 1.5 hrs before workout. Great Pump!!! Decreased rest time since last hypertrophy Monday. Weights went down a little, but not as much as I thought considering the decreased rest. I cut 20 minutes off from last workout. It took 50 minutes total. Gotta go, Idler pulley is going out in my car. Sleep 5.5hr, Discipline Great, Breathing Great, Diet Great
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Old 03-16-2010, 04:51 PM   #53
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Tuesday- Legs

Squats (1.5 min rest)
8-12 reps 235x12
8-12 reps 245x12
8-12 reps 255x12
8-12 reps 255x12
DB Lunges (Tri-Set with Leg Extension/Leg Curls) (2 min rest)
8-12 reps 35x10
8-12 reps 35x10
8-12 reps 35x9
Leg Extension
10-15 reps 95x10
10-15 reps 85x10
10-15 reps 75x10
Leg Curls
10-15 reps 60x12
10-15 reps 60x10
10-15 reps 50x12
Standing Calf Raises (1 min rest)
10-15 reps 225x12
10-15 reps 215x12
10-15 reps 205x10
10-15 reps 185x11

T-Alpha 1hr 15 min before workout, intense workout, great pump
39 min workout
Sleep 6.75 hrs, Diet Great, Discipline Great, breathing Good-heart was pumpin
30 min post workout cardio 70% mhr
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Old 03-18-2010, 08:07 PM   #54
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Thursday Back

Wide Grip Pulldown (1 min rest)
8-12 reps 210x12
8-12 reps 210x11
8-12 reps 210x11
8-12 reps 210x10
Close Grip Pulldown (Superset w/ db rows) (1.5 min rest)
8-12 reps 200x10
8-12 reps 190x10
8-12 reps 190x10
8-12 reps 180x12
DB Rows
8-15 reps 35x10
8-15 reps 35x8
8-15 reps 30x10
8-15 reps 25x12
Barbell Shrugs (30 sec rest)
8-15 reps 135x15
8-15 reps 155x15
8-15 reps 165x12
8-15 reps 165x10
DB Shrugs (30 sec rest)
8-15 reps 40x21
8-15 reps 40x15
8-15 reps 40x12
8-15 reps 40x12

T-Alpha 1.5 hrs before workout. Nice pump, good energy. Took out deads today because of heavy lifting at work the last two days; added a set of everything else instead. Sleep 5hrs, Diet Great, Discipline Good, Breathing Good.
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Old 03-21-2010, 11:40 AM   #55
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Friday Arms

Preacher Curls (superset with skull crushers) (1.5 min rest)
8-12 reps 75x11
8-12 reps 75x12
8-12 reps 75x12
8-12 reps 75x12
Skull Crushers
8-12 reps 75x10
8-12 reps 70x11
8-12 reps 70x12
8-12 reps 70x12
Hammer Curls on incline bench (superset with tricep pushdowns) (1.25 min rest )
8-12 reps 25x12
8-12 reps 25x11
8-12 reps 25x11
8-12 reps 25x11
Tricep Pushdown using rope
8-12 reps 110x12
8-12 reps 110x11
8-12 reps 100x11
8-12 reps 100x10
Reverse Grip Barbell Curls (1 min rest)
8-12 reps 50x12
8-12 reps 50x12
8-12 reps 50x12
8-12 reps 50x10

T-Alpha 45 min before work out. Worked out Saturday instead of Friday. Diet OK- needed to eat a little more food. Sleep 6.5 hrs, Discipline Good, Breathing OK. Still worn out from Dodgeball Friday night. Low carb kicked my butt the last couple days. I didn't get as many vege carbs as I normally do, that's probably the culprit. Feeling tighter during and after every workout.
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Old 03-21-2010, 02:13 PM   #56
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looking good IBB
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Old 03-21-2010, 03:31 PM   #57
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Get some sleep mofo!! Looking good bro, I get to hit the weights tomorrow!!!
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Old 03-22-2010, 07:10 PM   #58
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Bumped up T-Alpha dose to 3 capsules 1 hour before workout.

This is my strength week. I decided to try something new for a routine this week. It is called:

Compound Exercise Overload -20 sec rest between sets
-object do as many sets as you can in 44 minutes; while only doing 3 reps, even if you can do more. Rest 1 minute then do as many reps as you can during the 45th minute. I chose to work chest today.

15 degree Barbell Press

205x3x2
195x3x7
185x3x4
175x3x20
165x3x4
155x3x6
145x3x2
135x3x6
125x3x3
115x3x15
115x4x1 1 min rest before last set

Sweet pump during and after. A good change of pace for strength/power week.
20 minuted low intesity post-workout
If intereste I got the routine from Best Compound Exercise You'll Ever Do!
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Old 03-23-2010, 06:28 AM   #59
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sounds good...
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Old 03-24-2010, 08:17 PM   #60
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T-Alpha, 3 capsules 1 hour before workout.

Compound Exercise Overload -20 sec rest between sets
I chose to work back today.

Yates Rows

155x3x3
145x3x4
135x3x22
125x3x22
115x3x34
115x6x1 1 min rest before last set

86 total sets

Another great workout. Great Pump. I really like the change of pace routine.
20 minute low intesity cardio post-workout
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