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Old 01-11-2012, 01:32 PM   #501
emekajokammor
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Chest Day was amazing yesterday. I'm storing that one in the iphone and will come back to it at a later date.

Note worthy:

- 315 x 8 on incline
- Did an extra set of 10 bottom up reps with 225 on incline
- 125lb DB's x 15 on last 2 sets of flat bench

Today is Abs and HIIT
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Old 01-11-2012, 08:58 PM   #502
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Take your training to the next level... Sign up for our beta test opportunity today!!

http://training.athleticxtreme.com/

First 200 applicants only. Well actually 199 cuz I'm in there!!!

Last edited by BendtheBar; 01-12-2012 at 12:17 PM.
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Old 01-12-2012, 11:36 AM   #503
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So freaking proud of my wife prepping for her first show. Those who know about what prep is all about you know that it can not be done without reaching EXTREME measures. Dedication on top of commitment on top of sacrifice with a foundation of suffering.

But she is doing it! Don't want to sound deep or super religious, but God definitely sent her help with this journey. She is prepping with IFBB Figure Pro Nichole Venzara who after 1 week has helped her get moving in the right direction. I'm learning too! Tons of stuff that i had no idea about.

So shout out to both of them. Yall go Girls!!

http://www.facebook.com/pages/Amy-O-...64049650320141
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Last edited by BendtheBar; 01-12-2012 at 12:25 PM. Reason: Fixed the link
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Old 01-12-2012, 12:26 PM   #504
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Just gave her some Facebook love!
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Old 01-12-2012, 02:42 PM   #505
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Quote:
Originally Posted by BendtheBar View Post
Just gave her some Facebook love!
Apprecaite it bro! Support is extremely important on this road. Thanks broham!
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Philippians 4:13
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Old 01-12-2012, 02:56 PM   #506
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Back day buddy! Wt. is 266 and slowing down. So sticking with it until Feb. Then i'll make a few changes.

Warm up

Reverse Calf raises: 4 x 20

Hammer Strength Underhand pulls: 7 x 12
Lat pulldown machine: 4 x 15/10
Wide grip seated row: 4 x 15
Hammer Strength Overhand pulls: 4 x 12
Deadz: 4 x 15, 12, 12, 10
DB pull overs: 7 x 12

Seated leg curls: 2 x 20
Lying leg curls: 4 x 15/15

This is more of an objective workout than just poundage. Focusing on outter muscles because i am looking get wider, so thats why this workout looks a little weird (at least to me).

Quick points:
  • Reverse calf raises - Hits the small muscle wedged between your fibula and tibula. Seen from the outside when pressure is placed on the calf. In my bb mind i'm thinking, side poses.
  • Underhand pulls - Pre exhausting the lower lat
  • Deadz - Overall back development
  • DB pullover - Stretch and contract. Will help increase blood flow. Our final attempt to push as mush blood into every region of the outter edges of the back
  • Hammie work - Looking to stimulate these muscles twice a week.


Leh Go!!
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Philippians 4:13
"I can do all things through Christ which strengtheneth me."

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Old 01-14-2012, 06:29 PM   #507
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263.2







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Philippians 4:13
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Old 01-15-2012, 11:55 AM   #508
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HA! your back is gigantic! you could probably send some photos to competitors and scare them to reduce the competition?
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My Training Journal 5' 8" Current BW 207 (94) lbs (kg)

20 JAN 12 at 200 (90) BW - 385/275/405 (175/125/184) SQ/B/D

29 MAY 12 at 206 (93) BW - 135/175 (61/79) SN/CJ
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Old 01-15-2012, 01:27 PM   #509
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emekajokammor is a lifting beastemekajokammor is a lifting beastemekajokammor is a lifting beastemekajokammor is a lifting beastemekajokammor is a lifting beastemekajokammor is a lifting beastemekajokammor is a lifting beastemekajokammor is a lifting beastemekajokammor is a lifting beastemekajokammor is a lifting beastemekajokammor is a lifting beast
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Quote:
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HA! your back is gigantic! you could probably send some photos to competitors and scare them to reduce the competition?
lol! Might back fire and they all want to come take a shot at me, lol!
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Philippians 4:13
"I can do all things through Christ which strengtheneth me."

Luke 1:37
"For with God nothing shall be impossible."

Ronnie Coleman Signature Series V.I.P. Athlete

www.thesimplefitness.com
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Old 01-15-2012, 02:51 PM   #510
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Now THAT is a lat spread. Your elbow to waist ratio is insane.
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