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  1. #1476
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    thanks JT and i started pullin sumo maybe mid jan or begginin of feb.
    its a lil less stressful on lowback but i am still not pullin what i pulled convo yet. so we will see. i topped out convo at 365.

  2. #1477
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    03 March 07

    Sled, seated 90 degree
    200x20/ toe-press X20
    12 plates + 70lbs X10
    8 plates +70lbs X20

    seated ham curls, single leg
    5plates X10/x3
    **10 reps ea leg then hit 3 more reps each leg as soon as the other leg was done**

    leg XTN, single leg
    65lbs X10/8/6
    **continues reps switching back and forth between legs**

    inc DB press
    55x15
    65x12
    75x7
    **missed my 10 reps on 75, due to too short of a rest period**

    seated hammer chest press
    80lbs ea side X11 rest pause style
    **my pecs were/shoulders were fried by this point, i had to force every rep**

    T-bar rowe unsupported HOH
    2p X15
    3p +25lbs X10
    **i love these**

    low-lat CG cable pull
    200x12
    220x10

    inc plate raise, shoulder
    35x20

    low cable curls, str8 bar
    100x15

    rev str8 bar press down
    100x30 rest pause

    hi cable curls to ears
    40x10

    single arm rev tri prull down
    40x15 ea

    total time 1 hr

    4 hrs prior to this i did cardio
    10 min manual setting
    grade: 2-3%
    speed: 3.5-4

    10 min interval training
    grade rest 3%
    rest spd: 3.8
    grade work: 2%
    work speed: 8.5

    wooped my ass...and luckily had no low back pump issues till the last few minutes.

  3. #1478
    Aztech
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    looks like a lot of work...what was your favorite part?

  4. #1479
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    Quote Originally Posted by Aczech
    looks like a lot of work...what was your favorite part?
    finishing...LOL

  5. #1480
    PR Hungry Winter's Avatar
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    Good workout Adida. How come the fullbody workout again? I thought you were doing your old routine again?

  6. #1481
    Olympian Bodybuilder SteelSouth's Avatar
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    Nice work bro, woulda made me puke..lol

  7. #1482
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    wow..why so many??

  8. #1483
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    Winter and Angry--i'm not sure how much you guys pay attention to my logged work outs, but for the last 2 months i have been hitting PB's routine one week (3 lifting days) and the following week hitting a full body work out 2x a week. one week to work on pure strength and the next week to work on over all conditioning and hypertrophy range.
    SIZE and STRENGTH is what this is all about.
    and wether i am doing a full body work out or PB's routine my time in the gym generally doesnt change much. all of my gym sessions last about 1 hr. the full body days rest periods just tend to be shorter and the PB day rest times are increased.

    JT--i am sure bro you could hang with this. its tuff at 1st but the body adjusts quickly. ussually half way through it i get a second wind. my T-bar rowes are the hardest part of the entire routine..thats were things get HEAVY and i get slightly sluggish. but after wards its all down hill. and my endurance starts to make a come back.

  9. #1484
    PR Hungry Winter's Avatar
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    I knew you were doing PBs routine and fullbody, but I thought you completely switched over.

  10. #1485
    Senior Member tman55's Avatar
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    Ok Adida where are the promised pics?

  11. #1486
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    06 mar 07

    SQT
    135x10
    225x5
    275x5
    315x4
    335x MISS
    315x3
    225x10

    45 degree sled
    8 plates X20

    Hips:
    AB: 175x25
    AD: 140x20

    Back attack machine
    150x25

    Calf raise mach
    420x10-2sets

    AB Mach
    145x20

    I think I may have tried to run through my warm ups to fast and that may be the reason why I Missed my 335.

    ------------------------------------
    07 mar 07

    Bench, Flat BB
    45x20
    135x10
    185x5
    205x5
    225x5
    245x3-2sets

    DB inc
    75x8
    75x10
    50x15

    Standing cable fly
    30x20
    **ea hand**

    Dips
    Bdy wt X 11

    V-bar press down
    140x20
    140x15

    Face pulls, rope
    120x15-2sets

    DB lat Raise
    25x10-2sets

    Abs cable rope
    140x25-2sets

    15min cycle stationary post work out

    Felt good in the gym today. I was still pissed about missin the 335 on sqts and used that to fuel me through the 245 bench.
    ---------------------------------------------------------------

    08 mar 07
    30 min total cardio mix of bike and tredmil

    ------------------------------------------------------------------

    09 mar 07

    DEADS, sumo
    135x5
    225x5
    275x5
    295x5
    315x5
    365x miss
    315x3
    225x15

    SLDL, Sumo (narrower than DL)
    225x8-2sets

    CG hi-lat PD, hammer
    230x6
    230x5

    Low cable row, reg grip
    180x SPENT

    That was my back work out.
    No biís or abs or cardio to finish it up with. I had run out of time. And had other things to get done at home. So work out was cut semi short. However I donít think there was much left in the tank by the time I got to the Low cable rowes.
    -----------------------

    T gimmie till the end of the week big guy i will have pix up for you guys i promise.

  12. #1487
    Aztech
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    nice work adi! at first i thought that was one big workout...lol

  13. #1488
    Pro Bodybuilder luquillo78's Avatar
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    Nice ones adida. Good job.

  14. #1489
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    thanks Luq and Acz

  15. #1490
    AngryMuscles's Avatar
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    sweet workout

  16. #1491
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    Good liftin Adida

  17. #1492
    Senior Member tman55's Avatar
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    you're still getting stronger. nice to see that adida. good luck.

  18. #1493
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    ok T as you could see i lied. i am sorry the last week i was suppose to post up pix my job and family life got hecktect (sp) and i missed all of last weeks training (also last week on). Sunday 18 march 07 i dropped all ORALS and baisically did nothing but relax before i started post cycle therapy (pct) this week (monday 19 March 07). post cycle therapy (pct) (Ralox 4 weeks and Nolva 1 week)
    ---------------------------------------
    19 march 07

    sqt, standard
    135x10
    225x8
    255x6
    275x4
    felt strong, and could have put more up for 4

    leg XTN
    140x20

    leg curl, seated
    8p x20

    standing calf raises
    200x10

    flat BB press
    45x20
    135x10
    185x10
    155x12
    **Angry i am loving the 70% body wt press's**

    Inc DB press
    65x8-2sets

    T-bar rowes unsupported V-grip
    2p x12
    2p+35x10

    hi-lat cable pull down CG
    10px10-2sets

    DB press, shoulder, seated
    25x30

    seated DB curl
    25x10 ea

    tri PD, rope
    100x20

    work out time:1 hr

    post cardio: 10 min seated cycle moderate intensity

    surprisenly stronger than i expected. also alot more endurance ithan i expected as well. i feel very strong right now and diet is pretty solid at a lil over 3K a day. i'm giving my self one day a weekend to kinda pig out but keeping it as structured as possible during the week (providing family and/or work dont mess it up).
    --------------------------------------------------------


    22 march 07

    Deads, convo
    135x10
    225x8
    275x6
    295x4
    315x2
    **could have easily pulled another 20-30lbs off the floor**

    leg press, 45degree mach
    8px20 rest pause

    lying leg curl
    100x10

    standing calf press
    495x10
    **this is why i hate lifting at 2 diff gyms that a ~295lb difference, very misleading to the ego**

    BB declines
    135x15
    185x10
    155x12 (70% bdy wt)

    flat DB press
    70x8
    70x6

    iso-lat hammer machine (alternating L/R)
    45x10ea
    70x8ea
    **really could feel the lat being punished here**

    seated mil press
    45x10
    95x8

    E-Z bar rev curls
    50x12

    dips
    bdywtX9

    work out time: 1hr

    post work out cardio: 15 min tred mil 3.0 incline 3.5 ave spd

    alright a full week of post cycle therapy (pct) almost down and i am feeling stronger and more aggresive than when i was ON. go figure. libdo is through the roof, only down side seems to be my anger lately. i find myself snappin every ones head off the last few days. try to keep this in check. but other wise i feel great and my lifts are all strong and getting stronger. this was unexpected as i had planned on some sort of drop in strength and endurance. also i am commiting to full body work outs. i feel 10x better when i do these than when i do the PL routine. i dunno why but i do. so 2 days a week of full body routines are what i will be doing for now atleast.

  19. #1494
    AngryMuscles's Avatar
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    busy man

  20. #1495
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    i hope to add back in tire drags and sprints this fall/summer.

  21. #1496
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    24 March 07

    10 min tredmil warm up cardio
    3degree incline 3.8 spd

    variouse ab work

    10 min interval tredmil work
    4degree incline
    3.7 spd rest
    6.4 work speed

    variouse ab work

    10 min seated cycle cardio

  22. #1497
    PR Hungry Winter's Avatar
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    How is the fatloss coming along?

  23. #1498
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    Quote Originally Posted by Winter
    How is the fatloss coming along?
    i believe i am sitting at 214 right now, i will wt myslef tomm and do a BF check along with pix (if time permits) and post up results. i can see in the mirror physical changes such as larger back development and chest size. i am also seeing more and more vascularity. so we shall see what i am at some time late tommorow after i get up from sleeping. i laso feel like i have more energy and endurance lately, but i am unsure if that is fat-loss related or the fact that i am doin more cardio then i use too.

  24. #1499
    PR Hungry Winter's Avatar
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    Are you still using the M1T? If so, the cardio is helping fight the lethargy & do you think you're making weight gains from it?

  25. #1500
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    Quote Originally Posted by Winter
    Are you still using the M1T? If so, the cardio is helping fight the lethargy & do you think you're making weight gains from it?
    on post cycle therapy (pct) now...
    i did not have any real lethargy problem on this cycle.
    i am more than sure i had some wt gain from it as i could not get below 215 while on on a diet i was using to get me to 206 before.

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