RE: acevcali "Natural" Journal
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RE: acevcali "Natural" Journal - 6/21/2007 10:27:32 PM
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IBendBarbells
Posts: 5852
Joined: 6/21/2006
Status: offline
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Sorry guys got tired of loging everything..
I am back to it.
Seated Dumbell curls:
40 x 13
45 x 10
50 x 6
Single Leg Curls:
50 x 10
60 x 8
75 x 6
85 x 5
Hammer Bicep Curls Cables:
130 x 10
140 x 10
150 x 8
Reverse Curls ez bar:
50 x 10
50 x 10
60 x 10
Crunches:
x 40
Leg raise / crunches:
x 20
Hanging sit ups:
Body weight + 25 x 10
Body weight x 10
Body weight + 10 x 8
Body weight x 8
45lb Side raise:
2 x 10
I am just getting a bit more technical... I actually am still sheding fat and can just about see my bottum abs the top are showing through again.
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to IBendBarbells)
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RE: acevcali "Natural" Journal - 6/24/2007 12:43:56 AM
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IBendBarbells
Posts: 5852
Joined: 6/21/2006
Status: offline
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Flat Bench:
"New form touching chest again"
Close Grip:
185 x 10
Mid Grip:
205 x 8
135 x 10
Wide Grip:
225 x 7
135 x 10
Flat Dumbell Press:
Turn and go below chest "twist at top":
80 's x 10
Going to shoulders:
95's x 7
Incline Swing machine:
250 x 6
230 x 6
180 x 10
Pec Dec Flys:
From half way:
195 x 10
185 x 10
Streched back:
155 x 10
Having much much more luck with this routine. Noticing size coming along with a slight increase on strength but mostly enurance. Full extensions + a change in grip each motion seems to shock my system.
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to IBendBarbells)
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RE: acevcali "Natural" Journal - 6/24/2007 5:17:16 AM
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trubeginner
Posts: 912
Joined: 1/3/2007
Status: offline
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I've been reading your journal, and I realized that you do barbell bench and dumbell bench at the same session. I usually switch between barbell and dumbell after some time.
I am not looking to give suggestion, actually I am looking for suggestions.
_____________________________
5'8.1"
Age = 19
started in February 16th: 58kg (127.6lbs)
current : around 73-74kg (160.6lb-162.8lb)
short term goal: 75-76kg (165ish) then cut
- ON 100% whey gold standard
- fish oil (GNC)
- vitamin C
- multivitamin
Current cycle: bulking
(in reply to IBendBarbells)
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RE: acevcali "Natural" Journal - 6/25/2007 4:31:04 PM
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wicked121
Posts: 632
Joined: 7/6/2005
From: independence iowa
Status: offline
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quote:
Turn and go below chest "twist at top":
gonna have to try these they sound interesting. whats your take on them?
(in reply to IBendBarbells)
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RE: acevcali "Natural" Journal - 6/25/2007 10:33:39 PM
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IBendBarbells
Posts: 5852
Joined: 6/21/2006
Status: offline
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quote:
ORIGINAL: wicked121
quote:
Turn and go below chest "twist at top":
gonna have to try these they sound interesting. whats your take on them?
More full range movement. It does not seem to add much for strength but it does seem to help with symetry.. I just noticed it seemed to hit my whole chest and my tri's.. The next day it felt like my whole damn chest was sore instead of just the middle or side of it.. It does seem like larger range of motion does help BUT not so much with strength.. Your not exploding up but your actually getting a nice stretch in the deltoids and coming up nice and smooth keeping your muscles at more of a constant tension along with the stretch.
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to wicked121)
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RE: acevcali "Natural" Journal - 6/26/2007 7:44:49 PM
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IBendBarbells
Posts: 5852
Joined: 6/21/2006
Status: offline
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Hammer strength rows:
2 arms:
Inside grip:
270 x 10
Outside Grip:
270 x 8
Single arm:
Inside grip:
180 x 6
Outside Grip:
180 x 6
Triceps Standing Skull crushers:
90 x 10
100 x 8
110 x 6
Cable Rows:
Tbars:
220 x 8
Single arm:
80 x 10
90 x 10
Lat Pulls:
150 X 10
170 X 8
190 x 6
200 x 4
220 x 3
Single arm Tricep Over head cable extensions:
60 x 10
60 x 10
Two Arms:
Stack x 10
LoL kind of came up with this whole new never hit the same muscle the same way with to many sets routine out of my ass.. But damn it sure has seemed to work like hell.. I mean I do realize I am on juice so it just amps my gains But I am putting on so much more lean muscle doing this as opposed to my old routine. Not to mention.. I think I am getting stronger again.. 110lb skull crushers from an upright position.. Thats insane.. I think... I don't think i ever did that before..
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to IBendBarbells)
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RE: acevcali "Natural" Journal - 6/27/2007 10:11:54 PM
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IBendBarbells
Posts: 5852
Joined: 6/21/2006
Status: offline
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Area's of improvement Since start of journal half natural 10 weeks un natural.
Normal rep range:
Leg Press increase of 180lbs
Skull crushers Increas normal rep range 10 - 20 lbs
Bench Press: Increase 10 - 20 lbs
Squats: Increase 10 - 20 lbs
Lat pulls: Increase 30lbs
Tbar rows: Increase 20lbs
Deadlifts: Increase 70lbs
Dumbell flat and Incline press: Increase 20lbs
Not to shabby for a half year mark. half of the strength gains were natural half were un natural. The leg press was all natural that did not change taking anything. The presses and triceps were defenently more un natural then natural.
By the end of the year I hope to accomplish this.
Leg Press increase of 270lbs
Skull crushers Increas normal rep range 30 - 40 lbs
Bench Press: Increase 30 - 40 lbs
Squats: Increase 50 - 60 lbs
Lat pulls: Increase 60lbs
Tbar rows: Increase 50lbs
Deadlifts: Increase 100lbs
Dumbell flat and Incline press: Increase 40lbs
I don't think that is asking much... almost double of what I currently have on top of 6 months... Little less on some stuff... Anyways I would be satisfied as far as strength goes hitting these goals at the end of the year.. To me thats pretty strong, I already feel fairly strong honestly.
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to IBendBarbells)
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RE: acevcali "Natural" Journal - 6/27/2007 10:45:31 PM
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toolman4052
Posts: 2651
Joined: 8/12/2006
From: Russellville AR
Status: offline
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How much are you leg pressin anyways?...I haven't seen a post of it in a while.
(in reply to IBendBarbells)
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RE: acevcali "Natural" Journal - 6/28/2007 8:12:22 AM
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IBendBarbells
Posts: 5852
Joined: 6/21/2006
Status: offline
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quote:
ORIGINAL: toolman4052
How much are you leg pressin anyways?...I haven't seen a post of it in a while.
720lbs +
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to toolman4052)
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RE: acevcali "Natural" Journal - 6/28/2007 8:15:26 AM
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IBendBarbells
Posts: 5852
Joined: 6/21/2006
Status: offline
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Leg Press:
450 x 10
540 x 8
630 x 6
720 x 4
Squats:
225 x 10
275 x 8
295 x 6
315 x 4
Calve raise:
90 x 20
135 x 20
160 x 20
- Ab routine-
and finish.
This was yesterday.
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to toolman4052)
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RE: acevcali "Natural" Journal - 6/28/2007 8:30:25 AM
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toolman4052
Posts: 2651
Joined: 8/12/2006
From: Russellville AR
Status: offline
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quote:
ORIGINAL: IBendBarbells
Squats:
225 x 10
275 x 8
295 x 6
315 x 4
You suck dude... your warm up is my workout, lol. Nice
(in reply to IBendBarbells)
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RE: acevcali "Natural" Journal - 6/28/2007 11:23:06 PM
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toolman4052
Posts: 2651
Joined: 8/12/2006
From: Russellville AR
Status: offline
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Strength and looks are equally important, lol. Plus, you've leaned up a lot recently.
_____________________________
Supplementation, in order of priority : FOOD, WATER, Cytosport Muscle Milk Creamy Vanilla (.5 scoops before bed), MRM Creatine Monohydrate (5g/day w/in 30 minutes POSTworkout), Spring Valley Fish Oil (2g/day), Nature Made Magnesium (250mg @ beginning of workout), Spring Valley Calcium (600mg @ beginning of workout)
Currently: 5'9.5", 190 lbs, 9% bf
DBB Competition Goal: 5'9.5" 195-200 7% bf
Ultimate Goal: 5'9.5" 200 lbs. 8% bf
(in reply to IBendBarbells)
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RE: acevcali "Natural" Journal - 6/29/2007 8:20:04 AM
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IBendBarbells
Posts: 5852
Joined: 6/21/2006
Status: offline
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quote:
ORIGINAL: toolman4052
Strength and looks are equally important, lol. Plus, you've leaned up a lot recently.
I have actually leaned up even more from the other pictures I am just waiting to post the final ones.. I will probably post in 3 weeks.
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to toolman4052)
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RE: acevcali "Natural" Journal - 6/29/2007 8:24:58 AM
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IBendBarbells
Posts: 5852
Joined: 6/21/2006
Status: offline
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Flat Bench:
185 x 10 close
205 x 8 - Mid
225 x 6 - wide
135 x 20 - wide
Incline Dumbells:
75's x 10
75's x 8
Hammer strength machine incline:
230 x 8
230 x 6
180 x 10
- Cable Flys Routine -
Finished it off..
My endurance level changed although I am still getting stronger I need to rotate what ever I start with now Because there is no more juice in me... Thats a hell of a change in energy level I cant keep pumping out max reps or training until failure.. So next week I start with incline dumbells AND barbells Instead of flat. Then the week after start with flat dumbells. Anyways No big deal weight is still staggering up and down I actually weighed more on the scale today But had less energy.
I should bump up the weight about 10lbs to start and finish on flat bench though.
< Message edited by IBendBarbells -- 6/29/2007 8:26:31 AM >
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to IBendBarbells)
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RE: acevcali "Natural" Journal - 6/29/2007 8:42:36 AM
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toolman4052
Posts: 2651
Joined: 8/12/2006
From: Russellville AR
Status: offline
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quote:
ORIGINAL: IBendBarbells
quote:
ORIGINAL: toolman4052
Strength and looks are equally important, lol. Plus, you've leaned up a lot recently.
I have actually leaned up even more from the other pictures I am just waiting to post the final ones.. I will probably post in 3 weeks.
Sounds good. Are you still leaning and keeping weight?
_____________________________
Supplementation, in order of priority : FOOD, WATER, Cytosport Muscle Milk Creamy Vanilla (.5 scoops before bed), MRM Creatine Monohydrate (5g/day w/in 30 minutes POSTworkout), Spring Valley Fish Oil (2g/day), Nature Made Magnesium (250mg @ beginning of workout), Spring Valley Calcium (600mg @ beginning of workout)
Currently: 5'9.5", 190 lbs, 9% bf
DBB Competition Goal: 5'9.5" 195-200 7% bf
Ultimate Goal: 5'9.5" 200 lbs. 8% bf
(in reply to IBendBarbells)
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RE: acevcali "Natural" Journal - 6/29/2007 9:54:06 AM
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IBendBarbells
Posts: 5852
Joined: 6/21/2006
Status: offline
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quote:
ORIGINAL: toolman4052
quote:
ORIGINAL: IBendBarbells
quote:
ORIGINAL: toolman4052
Strength and looks are equally important, lol. Plus, you've leaned up a lot recently.
I have actually leaned up even more from the other pictures I am just waiting to post the final ones.. I will probably post in 3 weeks.
Sounds good. Are you still leaning and keeping weight?
yeah my weight is still 205. I mean sometimes its up and down by 3 lbs But it stays pretty much 205. I may take my front load that I missed out on now... Like anadrol.. I actually think i am going to boost up the gains about 8lbs or so and then run the Nolva.. Only for two weeks with the anadrol. I am pretty jealous of my friend who is on a PH cycle he gained 12lbs of lean muscle its pretty insane... he is still at 7 - 8% BF so his abs are totally visible too. I am just a little PO'd that he caught up to me... Anyways after this thats it for a while. I should have front loaded with anadrol in the beginning it was stupid of me to take sustanon only since I have used before... "remember your body adapts to what you put into it and fights it off so you have to take more and more everytime"
Anyways I am broke now with the cars and saving to move out so this last little bit of my cycle will finish it off and I just have to maintain what I have gained.
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to toolman4052)
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RE: acevcali "Natural" Journal - 6/29/2007 11:09:43 AM
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toolman4052
Posts: 2651
Joined: 8/12/2006
From: Russellville AR
Status: offline
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Sounds good man. BTW, you need to empty your inbox, lol. Looks like you'll be gettin a lil stronger soon too, lol.
_____________________________
Supplementation, in order of priority : FOOD, WATER, Cytosport Muscle Milk Creamy Vanilla (.5 scoops before bed), MRM Creatine Monohydrate (5g/day w/in 30 minutes POSTworkout), Spring Valley Fish Oil (2g/day), Nature Made Magnesium (250mg @ beginning of workout), Spring Valley Calcium (600mg @ beginning of workout)
Currently: 5'9.5", 190 lbs, 9% bf
DBB Competition Goal: 5'9.5" 195-200 7% bf
Ultimate Goal: 5'9.5" 200 lbs. 8% bf
(in reply to IBendBarbells)
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