Anabolic steroids, bodybuilding discussion forums. - Steroidology

**MANOWAR** · 12-07-2005, 05:13 PM

Originally Posted by Winterlong

I dunno where that is lol.

Where is IronIsland? I live around New Hyde Park / Albertson(Nassau) so I go to Gotham(A small gym around the neighborhood - I don't think it's a big franchise like LA). There's an LA Fitness around here, but it's a decent car drive & it's going to leave a dent in my wallet.

gotham lifters = god

fuck la too far too expencive too nice

PB how is iron island? im thinking about making a trip there it seems nice

**Winter** · 12-07-2005, 08:52 PM

Shoulders
Lateral Raises(Machine)
80x15
100x12
110x10
120x8
130x6

Iso-Lat Shoulder Press(Per Arm)
70x10
80x8
95x6

Modified Lateral Raises
60x10
60x10
70x8

Triceps
Reverse Tricep pulldown
80x15
100x12
110x10

Reverse Bench Press
95x12
115x10
135x8

Tricep pulldowns
70x15
100x12
120x10
140x8

Skullcrushers
50x12
60x10
70x8
**My joints really acted up during the 60s and it felt like they were going to snap off or something. I might have to start taking more fishoil caps.

Overall I felt like it was a pretty good workout. My triceps were pretty pumped afterwards.

**Winter** · 12-08-2005, 10:47 PM

December 8 - Legs
Squats
135x12
185x10
205x8
225x6
245x4
**Ever set seemed to be pretty easy - Will boost up the weight next week.

Leg Extentions
145x12
160x10
175x10
205x8
**Like the squats, these were pretty easy as well.

Calve Raises
135x20
135x20

Legpress
505x12
595x10
685x8
**I had to leave a bit earlier so I couldn't do another set.

I put in some ab workouts inbetween sets as well.

Overall, the workout was pretty good. My legs were very pumped after the entire workout and walking was weird. I will jack up the weight on all my lifts next week.

**pullinbig** · 12-09-2005, 01:31 AM

nice workout. you do hams on another day?

**Winter** · 12-09-2005, 10:21 AM

I had to leave a bit earlier so I forgot all about hams. But yeah, I'll try putting it in one of these days just to make up for it.

**Winter** · 12-09-2005, 11:50 PM

PB, what's the difference between a raw bench and a shirted bench?

**Winter** · 12-10-2005, 06:46 PM

December 10 - Chest
Wide Grip Flat Bench Press
135x12
155x10
175x7(Couldn't quite push out the last one)
185x5
195x3
225x1(Just wanted to see if I could still put it up)

Incline Wide Bench Press
115x12
135x10
155x8

Dips
0x12
0x10
0x8
**Didn't want to add any weight to this - I was extremely exausted already from the previous sets. I barely ate today - been busy.

Cable Crossovers(Per Arm)
30x12
40x10
50x8
**Felt a really good burn in my pecs after these

Slow Burn BenchPress(Machine)
120x10
135x8
150x5(I died on this one - I was so tired)

Overall, I had a pretty sucessive workout in terms of putting up weight. The only thing that pissed me off was the lack of reps in each set - I could've done more if I wasn't so damn tired.

**adidamps2** · 12-10-2005, 08:42 PM

Wo Looking Good Winter Keep It Up..

**MANOWAR** · 12-11-2005, 12:46 AM

Originally Posted by Winterlong

PB, what's the difference between a raw bench and a shirted bench?

Shirted bench is with a benching shirt.

I already told you that but I guess you only listen to pros like Pullinbig

don't try a shirted bench yet. Wait till next year, I'm gonna buy one when I'm back so if we both fit it I'll let you use it.

**Winter** · 12-12-2005, 08:12 PM

Off day today.

Just did some abs & elyptical for 40minutes.

**Winter** · 12-13-2005, 07:46 PM

December 13 - Back
Close Grip Lat Pulldowns
105x15
135x12
150x10
165x8
210x5(I felt a nice burn in this set)

Pullups
0x8
0x6
0x5
**I have to start working on these lol

Rows
120x12
135x10
150x8

Incline Lat Rows? - Not sure what its called & not sure how much the bar itself weighs so I'll just post how much I put on each side.
10lbsx12
20lbsx10
30lbsx8

Dumbell Shrugs
65x12
70x12
75x12

Biceps
DB curls
25x10(per arm)
30x8
35x8
40x6
**I've never been able to do that much weight at that many reps before, I felt very accomplished.

Preacher Curl
65x15
85x12
105x5
**I was so shot on the last set, I could barely pick the damn thing up.

Overall it was a pretty kickass workout. My biceps / forearms felt like they were about to burst open.

**tman55** · 12-14-2005, 01:11 AM

nice job

**adidamps2** · 12-14-2005, 04:20 PM

looking good winterlong
and at least you can do pull ups cause i cant?

**Winter** · 12-14-2005, 07:46 PM

December 14

Shoulders

Lots of shoulder presses today - I love em

Isolat Shoulder Press(Per arm)
70x12
80x10
90x8
100x6
**Felt awesome in these sets - Pumped all these reps easily.

Barbell Shoulder Press
95x12
115x11
135x10
155x8
**Decided to do a few extra on these sets - Very pumped

Military Press - Started getting tired so I decided to go a bit lighter
40x12
50x10
55x10
60x8

Triceps
Tricep Pulldowns
80x20
100x15
110x12
130x12

Reverse Bench Press
95x12
115x10
135x5 - Got really pissed off at myself here, I guess I was too tired or somethin, but I felt like shit.

Felt pretty good this workout except for the reverse bench press. Legs tomorrow.

**Winter** · 12-15-2005, 06:34 PM

December 15th
Legs
Squats
135x10
185x9
205x8
225x6
255x5
**All the sets felt easy again - I'm going put up more weight again next week.

Calve Raises
135x20
135x20
135x20

Seated Leg Curls
145x12
160x10
175x8
**Awesome burn in the last two sets

Deadlifts
135x10
205x5
225x5
275x5 *I hunched over a bit on the last rep.

Leg Press
370x12
460x11
640x10

Leg Extensions
130x12
175x12
190x10
205x8

I had a pretty good workout today - After my workout, my legs felt like jello.

**Winter** · 12-17-2005, 06:17 PM

Decebember 17th
Chest
Wide Grip Bench Press
135x12
165x8
185x6
205x3
225x1**I put this up pretty easily, but decided not to put up a second rep because I felt my triceps fatigue.

Incline Bench Press
115x12
135x10
155x7**Couldn't get the 8th rep

Dips
0x12
0x12
0+10lbsx10
0+25lbsx6
**I've never felt my chest so fatigued in my life.

Chest Flies
105x10
120x8
135x6
**Felt an amazing burn in the last few reps.

Overall I had a pretty nice workout & was able to put up more weight/reps than I usually do. Strange thing was, I was really tired when workingout, yet was still able to put up more than what I usually do. I was very satisfied with my work.

**adidamps2** · 12-18-2005, 03:30 PM

nice wo's winter keep it up man

David Duke · 12-20-2005, 06:13 PM

lookin good charlie

**Winter** · 12-20-2005, 08:34 PM

December 20th

Back
Close Grip Lat Pulldowns
105x15
150x12
165x10
195x8
210x6**My arms were shaking as I was doing the last 2reps - kickass.

Seated Rows
135x8
150x8
165x6

T-Bar Rows
75x12
95x12
115x8

Reverse Barbell Shrugs
115x15
135x12
155x12

Biceps
DB Curls
35x12
40x8
45x6

Bicep curl machine - messing around while I was waiting for a friend to finish up
60x15
60x15

My arms were feeling awesome today, they were very full and tense. My back felt the same. I had a pretty kickass workout today.

**SteelSouth** · 12-20-2005, 11:58 PM

Nice log, do you do any deadlifts?

**Winter** · 12-21-2005, 03:37 PM

Originally Posted by JT190

Nice log, do you do any deadlifts?

Yes, but on my leg day, I just prefer doing lowerback with legs, no real reason why.

**Winter** · 12-21-2005, 07:16 PM

December 21st
Shoulders
Military DB Press
40x12
50x12
60x10
65x8

Lateral Raises
20x10
25x8

Reverse Pec Fly
75x12
90x10
105x8
**Felt an awesome burn in my shoulders like never before.

Military Barbell Press - Was just messing around
95x12
115x10

Triceps
Tricep Pulldowns w/ V-Bar
100x15
120x12
140x10
150x8

Single Arm Tricep Pulldown
30x12
40x10
50x8

Dips
BWx12
BW+25x12
BW+45x6

I don't believe I had a great shoulder workout, I usually kill them and lift pretty heavily with them, but today I decided to try some new workouts and it just didn't flow properly. Tricep wise, I tried to cut down on isolated workouts because I find that I'm just overtraining them & they're not growing as fast/big as they should be.

**Winter** · 12-22-2005, 09:03 PM

December 22nd
Legs / Lowerback
Deadlift
135x10
205x8
225x6
275x4
295x3 - Did one extra because I had terrible form when doing the 2nd rep.

Squat - Had to use the Smith Machine because there weren't people around to give me a spot.
135x10
205x8
225x6
275x4
295x2
**Oddly, my squats are the same weight as my deads... I'm pretty sure I can jack up the squats another 20lbs atleast - Going to try it next week.

Seated Ham Curls
130x10
160x10

Calve Raises
135x20
135x20

Legpress
315x12
495x10
585x8
675x6

Leg Extentions
130x12
195x10
205x8

Pretty good workout today, nothing more to say.

**luquillo78** · 12-22-2005, 10:41 PM

Good job winterlong.
It's tough to squat and deadlift the same day. Haven't you tried deadlifting with back day?
I saw you did pullups one workout. Excellent excersice. I did them for a long time before I went to a gym and worked great for back width.
Keep it up.

**Winter** · 12-24-2005, 01:10 PM

December 24th
Chest
Flat Wide Grip Benchpress
135x8
155x5
175x5
195x5
215x2 - I was so tired, I could barely put up the 2nd rep.

Incline Wide Grip Benchpress
135x10
165x7 - Couldn't put the the 8th rep.

Dips
BWx10
BW+25lbsx8

Pec Flies
120x10
135x8

Inclined Pushups w/ ball
BWx15
BWx15

I felt that I had an awesome chest workout. My chest was so full and tired.

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