Posted at April 26, 2017, 2:34 pm:
just came off from HST training 2 weeks ago and I noticed significant increases in strength. I finished my last Max-ot routine 8 weeks ago, time to start again. I will include HIIT style cardio twice weekly
p/c/f ratio: 40/60/30 including carb refeed days.
supps:
clenbutrex
Alpha Lipoic acid
Reflex Micellar Casein
multi's
BCAA's
whey
Routine:
Monday: Legs/abs
squat: 4x4-6
vertical leg press:4-6
SLDL: 4-6
lying leg curl: 2x6-8
donkey raises: 3x6-8
crunches: 3x8-10
hanging leg curls: 2x8-10
Tuesday: chest/cardio
Flat bench: 3x4-6
Incline: 3x4-6
flyes: 28-10
Cardio:
incline at 9.5 @ 6.0 m.p.h for 5 min.
Sprinting @ 8.5 m.p.h. w/7.0 inc. for 2 min.
cool down for 1 min. @ 4.0 m.p.h.
repeat
Wednesday: back
deadlifts: 4x4-6
bent rows: 3x4-6
wide chins: 2x4-6
thursday: arms/cardio
bicep curls: 3x4-6
hammer curls 2x4-6
preachers: 2x4-6
Tri's:
wieghted dips: 3x4-6
close grip bench: 3x4-6
pulldowns: 2x8-10
cardio: same
Friday: shoulders:
BB press: 4x4-6
upright rows: 3x4-6
side/rear laterals 2x8-10
That' it, starting workout tomorrow (Friday)
__________________________________________________ __
Brooklyn boys represent!
Original of the message was taken from http://forum.bodybuilding.com/
Replies:might wanna adjust the macro ratios since you're at 130% heh
for bu...
lol,
They are a little off, I admit.
Did Legs/abs today.
popped a damn blood vessel in my eye today from the heavy squats.
Going lighter on squats next week: maybe 345.
I'm also coming off a HST cycle and gonna give Max-OT a shot.
I would like to see the sight you are referring to.
You might have to sign up but its free.
Yeah, I signed up for that course already.
Switching leg day with shoulder day from now on.
Good luck with the new split! Workouts look solid, keep up the good wo...
thanks man, hoping to see great results w/ this.
Shoulder day.
Did chest and cardio today, dropped the flyes and replaced them with d...
Nice looking workout and diet man!
need carbs in your pwo shake, come on bro!
dextrose or oats .
yeah, your right, I did not include my usual dextrose, banana and whey...
My new pre/post workout meals:
pre-workout:
(45 minutes before wor...
Here is my pre and post workout routine, its based off the ideals of t...
Cool, exactly what I wanted to know, thanks.
Yeah, and you outweigh me by about 18lbs, so you will need more.
Did back today.
I still think you need more carbs post workout, maybe 35-40% of your t...
will do man, thanks.
Well, the N-Large from my understanding has pretty high GI carbs, migh...
So I will add more carbs for post-workout, drop the N-large for normal...
Actually, I just read my post, kind of confuseing .
Thanks for all the input bro, it helped a lot so I jacked your rep poi...
Did Bi's tri's and cardio today:
Training:
Bicep curls:
80x6 85x...
thats only 90%.
shit, messed it up again? Any recommendations are welcome because I am...
www.
Trying Anabolic Nutrient timing Factor.
If you can stand it, you should replace some of that bread with veggie...
what flavor whey do you mix with gatorade? sounds nasty.
Yeah, I will see how I feel tomorrow and adjust it if I cannot handle ...
I use chocolate mint.
I have heard some conflicting issues about spiking your insulin in the...
yeah i love my ON chocolate mint too, but damn.
Yeah man, good idea.
Diet:
Today is the official first day using the A.
Yeah, on off training days I would only take in low GI , complex carbs...
Yeah that is what I was thinking.
Yeah, definitly.
I always say results speak louder than words.
Was not supposed to work out this morining, but I found out my girlfri...
THat sucks man.
helz yeah, there is a lot of fine ass out there, time for some new mea...
Shoulder day
After a nice Saturday night hangin' with the fella's an...
Good workout man.
Those shirts and T's Kick ass! I gotta' find a way to order one, that'...
My friend just sent me a link to a track that we race at in Greene, Ma...
good workout,.
LOL @ this quote dawg.
ah, let em' brag until they eventually go crying "my side delts ...
Thanks for checking my journal Mike and thanks for the comments.
Sounds like you found yourself a piece of heaven there D.
Thanks for the kind words Mike, feel free to stop in and see my journa...
Damn bro, big bench there.
Def huge benching dude! Nice work!!
Thanks fella's! I will be posting some pics in here later tonight, che...
LOL at your sig dude.
Did legs today.
Thanks, I like starting fresh!
My bench has always been strong.
LOL, holy crap thats funny.
Thanks for the compassion dick!
Her is a pic as promised.
a few more pics to gauge my progress from beginning of program-end:
Cant see anything.
Yeah, my digital camera is cheap and it sucks.
just checked out your pic in your journal from a while back.
Thanks man.
yep, I got up and my lower back is hurting like hell today, will go li...
MXdawg,
Looking solid in the pics bro, how long have you been trainin...
yeah, I was free bar and I was not using a powerrack! It's wise to not...
Did shoulders today.
Man, dont you just love Maroon5 right before pumping yourself up for a...
I think Justin Timberlake is a woman.
Hey D,
Impressive looking workout there, nice job.
yeah, I love shoulder day, they are one of my stronger bodyparts.
Ok, Chest and cardio today.
Today was back day, and I did rack pulls- I love rack pulls, but the ...
Nice workout bro.
Very nice work man! The rack pulls arent that bad either!!!
I was doing them every other week for about 4 months.
Like your sig.
Arms and Cardio
Barbell curls:
95x8 110x7 115x5 125x3
Hammer cu...
Dawg,
NIce workout there bro.
Thanks man, I gotta' get my racks up though, I'll keep trying.
I already have a routine mapped out after I finish Max-ot.
great back workout mxdawg.
Thanks man.
Hey, AD got banned, wonder which mod he pissed off.
Nice workout man.
Yeah, that's the song.
FUcc, I need an MP3 player so I can just put like 20 of those kinds of...
Dawg,
The arm day.
Hey Mike,
Yeah, not only did AD get banned, they trashed his journal ...
Good strength in legs.
Thanks for the compliment man.
my box is only like 10 inches tall, Im assuming thats to low.
Check out this link, it describes how to perform box squats with pictu...
I did HIIT cardio on the stationary bike today.
Volume loading continued from conjugate
Week one: 2 sets, 2nd day: 3 ...
It's based on training a muscle 2x per week in a 4-day split.
I dont know about on a bike, but HIIT cardio was the worst day of my l...
Yeah, I never thought a 10 second sprint would **** me up more than a ...
And before any questions come rolling in about periodization, here are...
What makes Meathead an authority on training? He has 13" arms.
LOL,
I got a shitload of opinions from some big guys also.
I just think people make stuff to complicated on this site, oh well.
Yeah, I'm usually not that technical.
I always said training isnt rocket science.
Amen brother, I always got the best results doing what works best for ...
Agreein with all of you, Do what works best for you.
Good point Swole C
I wieghed myself this morning and I am 202 lbs.
Did you come up with that carb cycle on your own? I have been looking ...
I read up on carb cycling and it is not recommended at all for ecto's ...
Well Ill give you the link anyway in case you wanna take a look.
My posts are all mixed up where the hell did my old one go?
Anyway, ...
no problem, thats what were all on here for to help people
Yeah, but again, Max OT isnt too technical.
But it still isnt for everyone, some people could respond better of on...
Good point.
Thats true, I guess you just kinda use max-ot but not to the T.
Well, most times I am using Max OT to the 'T'.
ok, I think i was confused with max-ot and HIT.
Yeah, I dont do HIT.
Good points fellas, basically keep it simple.
Today was shoulder day.
GOod workout, I need to catch up with everyone on shoulder pressing.
Good presses there, What is your fav way of getting the db's into posi...
Yeah, I never superset with a compound lift, my compound usually suffe...
Even though my presses are no where near yours AD/NSB/SC, the easiest ...
That is the best method.
I dont think you are that far behind me in presses, but anyway.
Hey, did you just call me stupid? I'm not as think as you stupid I am.
MXD,
Like the numbers on the side and rear lats, awesoem job.
Thanks
Dawg,
Why not do the front lat raises as well, i've noticed not alot...
I love uprights despite thier bad rep.
Nice shoulder presses dude! Getting those dbs into position is a bitch...
After doing presses which mainly hits the front delt, it wouldnt reall...
Chest and HIIT
Okay, time to put some color in this journal, it looks...
Yeah, I thought the elliptical would be easier, but that thing killed ...
Real good workout, good pr's to.
Yeah, there was this hot girl that I liked in my gym a while ago and I...
Thanks man! I have already tried the speed bench in the past and it is...
LMAO, hilarious.
Lol, I can only imagine how stupid I look to other people who do not k...
yeah, I will check it out.
LOL
Nice numbers on the bench and inclines.
Thank's a lot for the compliment on bench, I have worked my ass off fo...
Cool, if you do go with them, the wieght will be a lot less than regul...
I dont know if I can go any lower, my bench press is 45 pounds(the bar...
Man, that is one hell of a bench on you bro.
your right, you really do change your posts alot.
lol, shit changed my post, I mean yeah I do change my posts a lot.
Yeah declines rule, well for me.
Yes, there has been snow already, and it was freezing rain and sleet a...
Yeah man, i don't mind some snow but you guys must get tons it's got t...
Yeah, we get pretty much buried with snow, and it is 15-20 degrees on ...
I remember spending some winters up in NY and one of the only things i...
haha no shit! The winds were so bad between those buildings, it's almo...
hey mxdawg, I see you take something called clenbutrex? Is that suppos...
This is the big daddy of thermogenics.
I gave you a faulty link.
Damn man, your strong as hell.
Thanks bro That means a lot coming fro a PL.
Back!
One PR today, and those racks are still going up pretty smooth.
Nice job on the pulls.
Nice lifting lately, how are the higher reps feeling?
Rack pulls lo...
I need to use higher rep ranges 8-10 every 3-4 weeks or so just to giv...
Impressive BB rows there bro! You do them bent over or on a bench?
Thanks man,
I do them bent over, freestyle! But the wieght is average...
impressive pulls man! you got a chest/back measurment done?
how come...
Thanks I have not had a chest/back measurement done in over a year and...
awsome back workout there mx, about the celnbutrex.
Actually, it is.
If you do go on clen cycle 2 weeks on, 2 off.
yea, I hav eno reason for it now though.
Nice, everything you need to know.
Hs anyone seen Derek C.
yeah beast is crazy, str8flexed and some others do that same style of ...
Good read.
Biceps and Triceps
I guess Dimebag from Pantera got shot dead in a ...
Dawg,
Sounds like a cool gym and owner.
Sounds like my basement, nothing but concrete and steel.
that gym sounds awsome, I wish there was one like that where I lived.
Yeah, I just found it a few months ago, it's called "Littlefields...
Old school, heavy and hardcore!
LOL, I only go upstairs for cardio and when I need to use the cable st...
Hey D,
I just thought about this because it's butt cold outside toni...
haHa, I'm doing my presentation paper for college tomorrow and postin'...
When i was looking at colleges to go to i drove to UND (North Dakota) ...
LoL, way to make me suffer even more you prick.
LOL.
empty post
Legs
Ok, did box squats again today.
Looks like a good workout to me, I never liked hack squat either.
I think u already asked this, but I use less wieght than with parallel...
Nice pause squats.
Tell me about it.
Nice Leg day, specially with the 2 second pause box squats.
Ok, a box squat discussion, cool.
HIIT, SHIT!!!
Ok, I can get into more detail w/ HIIT because I bump...
MXD,
The cardio session looks exhausting to put it lightly.
Yeah, I killed myself on cardio yesterday, I was fatiqued the rest of ...
ahaha you made it sound like he stopped over by in front of your house...
thanks for stopping in Swole, now get the hell out of my front lawn.
Nice workouts! Max-OT seems to be a very popular program on these boar...
Thanks.
empty post
Shoulders
After not sleeping at all last night, I have not been able ...
i think I made all the Max- ot advocates happy with that post.
Nice job finally hittin the 80's.
Those are some heavy ass shoulder presses! Great work man!!
Congrats on the DB PR's bro! Gotta love those PR's!
ight im drinkin coffe now
nice shoulder presses, I kno when I got u...
Wheelies: Yeah, finally got em' but like you said, it's a bitch keepin...
gj lately dawg
Thanks, Max-ot is proving effective.
yeah most people are surprised when they ask my age at the gym and I t...
Hey Dawg,
Nice going on hitting the 80's man.
Thanks!
Hehe , I knew I would get an upright row/rc injury flame afte...
Nice workouts, bro.
Lol, thanks for recommending hang cleans.
LOL @ the flame comments.
LOL, it's all good bro, I have heard that flame a million times so I h...
its called an 'insult' or 'diss' not a 'flame'.
Summed up my journal pretty well, Dink I am a tortured soul.
That's actually a pretty cool rap did you write it? (I'm not very coo...
I think Swole has violent tendencies, he was talking about raping wome...
whats the question
MXD-yeah i think that too.
Haha nice song!
I think its Slick Rick.
I think its dirty joe.
Back + HIIT
Back and cardio today, and I got 415x3 on racks which too...
dont you mean pullups? pullups are overhand(more back/lats),chinups un...
Lol, pullups, whatever.
Nice job on the rack pulls bro! Cardio looks ok, I guess.
Good job man.
Hey guys .
Umm, I do not know exactly which 8 week split you chose, but instead o...
Warped,
Yeah, your cardio is insane, 15 intervals per session, 12 HII...
Wheelies,
Thanks.
Dawg,
Workouts looking good bud, racks look impressive.
thanks.
So wide grip will work more of the lats and bi's right? Yeah the rock...
Yep, as Swole said, they target the back more, while limiting secondar...
I saw one of the rockies where he trains that guy and ends up fighting...
Yeah man definately.
Yeah, that was Rocky 5, it was not as good as the others, but the figh...
He was pretty ripped in the Rambo movies, u should check them out.
Yeha i've got to check that out.
I love all the rocky and rambo movies.
Chest
Felt weak today, I struggled real bad with bench.
Doesnt look weak to me.
Thanks for the reply, being on Westside and having an injured ankle ju...
Your chest doesnt' look weak to mee either.
Thanks.
Yeah, I read he was around 160 lbs.
WTF.
Swoles going off!!! No harm done bro, I thought u were bieng an ******...
Hey MXD,
That's a decent workout bud.
Thanks.
Just posting my bulking diet again so I can keep track of it on here i...
Hey Dawg,
that's some diet bud.
Wow.
Limbo, what does a whey and oil shake taste like? Is it something you...
gonna need some work on the diet
I dont taste the oil in a shak...
I never taste the oil.
I'd just enjoy the taste of the shake, and take a tbsp.
Aight, Limbo, thanks for critiquing my diet bro, much appreciated.
Hey man, it happens to us all, I was certain I would put up 260 X 3-4 ...
I'm no sellout, I'm not the one abondoning Max-ot.
Hey, the first part of my week is still Max OT.
3800 calories is low
meal 1: if you cant see the problem then you n...
Meal # 5, Id puke if I had to eat that for more than a week.
Okay fellas, u wanted me to up the cals? Here you go, enough cals.
Nice work with the 80's you must have good shoulder strength, the diet...
Man, people are always saying "up the cals.
have 12 egg whites meal 1, not more shakes
you can lower the prot...
I think I started to add weight fast as I was doing very low carb whil...
G: cool, good luck with your future dieting man.
u have to make a new diet and type it out so i can find something else...
very solid diet and training bro.
MXD,
The diet looks decent but as i said before you could add anothe...
Yeah, good advice Mike, more broccoli.
Diet looks good to me.
no, what kind of weight he is gaining matters
fuc u abdar, all I eat is pussy now, u should try it sometimes, I'm gu...
Good job on losing your virginity.
Strong benching dude! Nice work!
haha, I lost it to a fat chinese prostitute, damn good.
thanks man.
lol, fat chinese prostitute eh? fat bitches are wild man.
yah, in actuality, I have not been laid since I broke up with my girlf...
Nice workout, strong benching.
Im so happy, the hot girl from my gym that I banged during the summer ...
thank you for bringing the conversation back to normal again
thanks ...
,
Why hit the same bitch twice? Is she that hot? Either way, Good l...
Back
Well, I'm pretty happy because I set a new PR with rack pulls to...
She is sooooooo hot.
Yes, rack pulls move up the fastest for me, thats why I say just man u...
LOL, nice find man, almost girlfriend material.
Awesome rack pulls man! How come you didnt use any weight on the chins...
Yeah, I think it is time to start adding wieght on chins from now on.
Hey Dawg,
Nice going on the the racks.
Damn nice workout and PRs, bro!
Thanks Mike and Limbo! yeah, I love nailing those PR's, in fact, I hit...
Good workout.
Awesome Squats and Nice Rack Pulls as well, it looks like your in PR h...
Yeah, 315 actually qualifies as a warm up set because I didn't reach c...
thanks, yeah, but we will see how next week goes with the PR's.
Nice.
LOL, thanks, but it gets kind of scary with all the wieght on your bac...
i envy that squats
im glad your balls decided to finnaly drop.
I have no idea what that means, maybe I don't want to know but thanks...
It means your not a sissy anymore and you sacked up.
thanks man, but doing 350 for high reps is what is really impressive.
I see, u have a nice way with words man
no frigging gym today, it is closed and it is closed on Monday, 2 days...
yea didnt listen to ur comment anyway
Those are some huge squat numbers man! Great job!!
Thanks Ironbender.
Nice, we're close to the same strenght level, though ur a bit ahead of...
Nice workout, I also find the bottom bit the hardest when benching.
Yeah, I'm trying to nail the infamous 300 lb.
Yeah, mostly, another thing u can try to increase tricep strength for ...
Back
Was going to go for the big 420 on racks this week, but I starte...
Nice workout!
You've almost caught up to me on BB Rows.
thanks man, I'm workin' on those BBrows, I'll catch up to you eventual...
Good workouts dawg, you definately had a 420 rack pull in you.
Good workout, 420 pft no problem for you.
Why does this happen? It happened to me the other week on bench.
Nice job on rows.
Becuase like Wheelies always says, I'm a pussy and I never man up
Th...
Thanks, yeah, reducing the amount of reps on my 415 set would probably...
thanks man.
yeah I probably could, gotta' stop doing those first two sets with suc...
I dont even warmup any more for shrugs if Im deadlifting or rack pulli...
Impressive rack pulls and rows man.
Continuing to have some insane workouts.
thanks
thanks
Shoulders, HIIT
DB Shoulder Press
70x8 75x5 75x5 80x4
Side Lat...
MXD,
Your back workout earlier this week looks awesome.
Strong db presses man!! Very solid workout!! Keep up the good work.
Awesome workout.
Thanks.
Thanks man.
Yeah, I forgot about those, I will do them next time though.
Heavy Ass Weights Bro.
Way to blast the shoulders MXdawg
Nice job man, ecspecially those upright rows.
As I typed that message I got a bit of deja vu.
Thanks
Yeah, it was a quick workout.
lol, I'll never learn, or I'll learn the hard way.
Thanks man, I may be ditching those though
Damn 80s on dumbbell press! You make my 40s look pathetic! Haha good j...
Thanks man, I was throwing around 60's just last year @ 190 lbs.
Thanks man.
Legs
Squats
315x8 325x6 345x4 350x3
Hack Squats
180x5 180x5 1...
Bodybuilding, but i do venture into the 2-3 rep range on my last set o...
Great workout there mate.
Good workouts there man, Have a great time tonight Bro.
Big friggin squats there mate.
Awesome leg workout man! So how did it go last night with the chick?
Great leg workout there.
Sweet leg workout MXdawg.
MXD,
LOL at the 'description of the workout' for legs.
I was thinking of another exercise instead of the upright rows.
Stop mocking me!
Impressive man.
Lol, what Limbo said
Shoulders
lol, no ass on New Year, my friends got lucky though :mad
...
Why are you doing behind the neck presses? Are those just to ear level...
Yeah, why behind the back? And no, I didt get any.
Thanks man, I was pumped as hell that day, I think the enthusiasm help...
I do behind the neck presses because I feel it a lot more in the delts...
The presses look pretty good, what weight was you using before?
Getting in fist fights with females now eh? I'm guessing she was a fat...
Thanks man.
No, she was just trying to act hard.
Yeah, never hit a woman, just go after her boyfriend instead, that is ...
Just bought some lifting chalk from this site in bulk.
you'll have chalk lung in no time
Good shoulder workout up there.
Sorry, I don't understand your straight-up husslin' Aussie lingo Big B...
Chest-HIIT
I did some slow negatives with 295 on flat bench today bec...
Nice workout and negatives.
Thanks Wheelz.
NOw thats what I like to see, lets go!!!
Congrats on the PR's bro, nice job!
Nice.
LOL, thanks.
thanks man.
No, very nice j/k thanks bro.
two REALLY good workouts right there.
Awesome PR , keep at it.
Wow, nice workouts bro.
Nice chest workout and good bench man!
Are you currentrly cutting or ...
Niiiiice pulling.
Thanks mate, I have not attempted a max on bench for a while but it wo...
Ga[]v[]atrix: Thanks a lot man!
ComoComo3: Thanks to you also bro, ...
Arms
Tricep workout was good today, nailed 2 PR's on wieghted dips.
I smell 2 plates for tricep dips coming soon.
Nice looking workout.
MXD,
Dawg, nice going on the weighted dips.
Great "dipping" MX.
Another good workout.
is abdar there?
Abdar, that u, where the hell u been? Give your pet camel a pat on the...
Awesome workout, bro!
Hopefully, thanks.
thanks, the PR's on dips killed my elbows on the last set.
Thanks man, workouts have been great lately, hopefully they continue.
Thanks man, they are my favorite exercise.
Limbo: and Ga[]v[]atrix: Thanks fella's!
bi's before tri's.
Nice workout dude!! EZ bar is 15lbs i think.
I was bored today because the gym was closed so I decided to do a litt...
Thanks bro, I always wondered that.
Yeah, I should switch that around, thanks big B.
Nice workouts MXdawg.
ROFL.
Now THATS dedication!
Dawg,
You did tell me you watched a Rocky scene before doing workouts...
Those are some heavy ass weights bro.
Sounds like some nice GPP man!! Next time put the bar on your back and...
LOL, thanks for the comments man.
Thanks man!
Yeah, that would be brutal, I'll try it next time.
LOL, Yeah, REAL fun!
Weirdo.
Well, my eight weeks is up on my first Max-ot program.
Half an inch on arms in 2 months is very good.
thanks,
Hey Wheelies, I am going to structure my next 8 week program ...
Congrats on the arm gains man!! Nice that your waist stayed the same t...
some good gains.
I dont do it now.
was looking through ur journal and saw cable kickbacks.
Oh, I already said in my REVIEW to not ask about those, I dont know wh...
Nice gains on the Arms, I wish my waist stayed the same I put ¾" ...
A few questions:
1.
Nice gains dude.
Hey, thanks for responding man.
Thanks man!
Scott_Donald
I don't know if your talking about tricep...
Thanks man, I was suprised it stayed the same, I was dreading measurin...
nice workout; makes MY arm workout feel like a 5 yr old's
one questi...
Thanks.
LOL, I break the rules of Max-Ot all the time, but the sets I take to ...
Impressive results on the arms!
Keep up the good work.
MXD,
Nice going on the arm growth bud! Don't sweat the bf percentage...
Actually, that wasn't what I was thinking at all.
Wait your a bodybuilder :O
Its ok, there's still time to change you...
yeah i agree.
Yeah, PL's don't do that pussy-ass measuring shit.
Thanks
Oh, I see, thanks for clarifying.
You da' man.
Yeah, my next bulk should be great.
Good progress man! It's always nice to add size to your arms.
Thanks!
Yeah, I am taking this week off and I am setting up a new p...
New routine, a modified vesion of Jeff Willet's Max-Ot 8 week routine:...
Good luck with the new set up.
Thanks a lot!
Good looking workout, the only thing I would maybe change is a day off...
Yeah, good idea, never thought of the effects of peforming deads the d...
Only two days of cardio??!! you suck!
Dawg,
Thats looks like a tough 8 weeks ahead, good luck bro!
-Mike
Looks like a decent rountine to start with, and I like the exercise se...
to many shakes.
You get a high out of critiquing don't ya?
It's strange there are so...
so what I dont care if you got it from www.
More triceps, less biceps.
I know, I know, just becuase a pro does it does not mean I should foll...
my new routine is less biceps, more triceps and there is a day off bet...
ight, im not worried if your not
I'm just throwing out ideas man, I am taking this whole week off and t...
If your interested in westside let me know dude and i will give you a ...
Yeah, thanks for responding to my PM by the way.
Diet:
Meal 1:
1 packet Ny-Tro Pro 40 w/16 oz.
I agree, I use whey and gatorade in the morning.
Yes, I am going to reduce the quantity of the ny-tro during meal 2 and...
No problem bro.
Hey,
That helped a lot man, thanks!
I would really love to rep you back, but dunno how? I'm new here.
Don't worry about it bro, I don't give a shit about reps anyway!
ahh you have a journal.
Lol, thanks for subscribing man.
No, the only product I would buy from them is there HSC Micronized Cre...
The whole rep thing is so pointless.
Cool! (roflmao) How were the reactions.
I gotta say.
Good luck with the new program dawg.
I like your new program! Good luck with it!
*subscribes*
Thanks.
Shoulders, Triceps
My first day back on my new Max-Ot program after t...
Nice workout.
Ouch
Edit: Adding hang cleans next week, (Limbo's sugesstion.
lol
Nice dipping, 2 plates next time.
Great workout man, PR's on the first week back is always good.
everyone cant be as good as me, just the truth
Careful what you say to me, I know your secret
thanks man, 2 plates is what I am striving for, hopefully next week.
Yeah, I noticed that too, I'm glad I'm not the only one @ my strength ...
yeah, and ill tell everyone right now my secret.
Holy shit, Whey? Your a bad ass, How do I go about getting my hands on...
D,
Congrats on all the reds, nice going.
****, you and I's dumbell militaries are nearly the same.
Now you gotta' do something about that.
yeah, gotta be nitro tech tho
Nice workout man! Huge db presses!!
LOL.
Thanks!
Did back and abs today.
Nice job on deads and barbell rows.
Hell yeah, I can't wait to nail 4 plates.
Thanks man, sucks you have bronchitis.
Impressive shoulder/tri workout there mx.
LOL, thanks man.
very nice workouts, dude
i was just wondering.
Thanks.
Only 30 seconds rest between sets? Did I read that right? If so, that'...
Almost 2 minutes rest on compound lifts such as squats, deads, dips, s...
I did 5x5 with 150 last week pretty easily.
Great workout!
I have no idea how or why you do hyperextentions aft...
I'll switch em' to another day.
Keep up the good work mxdawg
30 seconds? the max-ot guys says 2-3 minutes, to allow the lactic acid...
30 sec rests is awesome bro, nice burns I bet
Great rows.
thanks man!
read above.
Thanks bro.
Thank You Mr.
I can't stand that show.
I agree, but the part of a compulsive obsessive, egotistical smart ass...
Larry the writer is good.
LOL, good points there Limbo.
Chest, Biceps
Going lighter on chest.
Good workout, bro.
I hope incline was incline DB.
Strong chest workout there man!! Impressive weights!
Thanks man.
LOL, it was.
Thanks man!
Very nice workout man! Strong benching there.
1.
this is a funny conversation.
I confused.
Good idea to change benching form, you probably noticed the difference...
I was joking, read the first sentence again.
I dont rest 30 seconds between sets on compound lifts, I rest over 2 m...
Well maybe you shouldnt JOKE any more Mr.
LOL, I love poppin' Wheelies with my dirt bike.
Nice workout man!
shit mate, do you get bang up after that?
Bouncing and ass coming o...
Thanks!
I know.
Legs
Squats
315x6 325x5 (felt something pull in lower back, so I w...
Nice PR's, were you being a little girl before with SLDL"s or som...
Huge lifts bro! Keep up the good work!
lol, yeah, I just "manned up" and said "fuc it, everyon...
Thanks, I'm trying.
Good work!
Is your back still hurting you?
I have legs today as ...
Thanks!
My back is actually hurting a little right now, mostly when...
Nice lifting.
Great PR.
Hopefully your back is fine.
You did something to your back but still decided to do SLDL's???
Haha, i didnt think about that.
Yeah, probably fuced it up even more from doing that.
That's what I call hardcore!!! Only the strong will survive and I thin...
Daaaaamn striaght V-shape dawg:
"It's the eye of the tiger, it's...
lil' update:
My back is barely hurting at all this morning, good sign...
Good to hear dude! Ive strained my lower back a couple times before.
That are some massive SLDLs man! How the hell can you handle that much...
In 5 years I've only had one injury.
Thanks
Thanks! That was my first time going really heavy on those.
Thanks, good job staying injury-free all these years.
balza says.
Don't forget that mxdawg is hardcore.
Theres a fine line between being hardcore and just flat out dumb.
Shoulders, triceps
Back is fine for the most part.
Back injuries suck man.
Yeah, I'll try the good mornings tomorrow, to warm up my lower back fo...
Nice shoulder workout dude!
I seen some of your friends posts awhil...
Looks like a decent workout anyway.
Good workout, nice PR.
good workout man
good workout d00d
Sorry to hear about the back though.
lol, Thanks
Limbo: Thanks, did what I could.
D,
Nice to see back is not seriously injured.
Hey, thanks man.
Not a bad workout.
True dat, wheelies! Stop being a pussy mxdaaaawwwggg ;-)
WORD!!!
Thanks, That's my plan, I have been wanting those 100's for a while, h...
looks like a good workout to me.
For a guy with a bum back, that's a heavy-ass workout.
Yo man.
Nice back work!
Thanks fella's
Chest, Biceps
Back is feeling a lot better, ready t...
Solid Chest and bicep workout! Weight are looking good.
haha yeah that baffles me.
Thanks, yeah, I have to start bringing down the volume for biceps, tha...
Cuz he's a posa, u know what I mean? Just imagine mxdawg cruising in h...
Nice job, are barbell curls strict, or with Max OT "loose form&qu...
9 sets for bi's, 8 sets for chest.
hey man.
OH, just noticed MXDawg is trying to mess with my inclines.
Good workout brozef.
lol, V-shape is a gansta.
Last two sets were loose with my elbows spanning out on the last coupl...
Yeah, I will change it.
Thanks! I did prioritize my incline for a while by performing them bef...
Lol, I'll get there first biatch you'll see.
Thanks brozef
MXD,
The "light" back workout looks pretty damn solid, nice...
Atta boy, looking STRONG
...from Anchor Man if you're thinking "WTF???"
Thanks, how you like those inclines? I am learning to love em.
Thanks Balla'!
Lol, I saw that movie twice when it was in theaters.
Shoulders, Triceps
Barbell variation today for presses!
BB Milita...
empty post
I think i do 90 for 10 reps after back workout.
Good work, those are some nice military presses.
nice workout and congratulationso n that PR! keep them going!
nice shopulder day keep up the great work.
Thanks fellas
Damn, those are some sick Military Presses!
Nice shoulders work there.
Great workouts, man!
Awesome militaries, I'll be there once I'm don...
Nice workout Dawg, great military presses!
Got any new secrets for this new strength your getting?
D,
Congrats on the bb military presses pr, damn nice showing there.
testosterone cypionate and anadrol baby
j/k lol
Thanks
Big Baller and NSB: Your on to me, oh no.
Damn nice pressing there man.
Back
No deadlifts or rack pulls this week again, but will be back doi...
Thanks
Nice easy workout there! Strong chins and rows man!
Nice job on the chins.
Talk is cheap motha****a! We wanna see som' pics, man.
nice workout man.
D,
BB shrugs looking sick.
Good workouts max payne.
He must have fell off of the earth.
Was wondering where he has been myself.
nice BB shrugs bro! gettin' pumped to kill 400 next time?
If he doesnt try 405 X 4, I will disown this journal.
lol at least put it up once for an ego boost.
Heavy workout bro!
Hep:Thanks.
Shoulders, Triceps
After a little hiatus from the gym I am back and I...
NO!!! Just do 405!! Im telling you, if you got 395, you got 405, get p...
nice shoulder presses man! 80x5 isn't too shabby at all.
DB Shoulder Press last accimilation set @ 70x8
80x5 (can never nail t...
Strong Presses, I think V-Shape may be on to something.
Good job mate.
Back
Rack pulls
415x6 420x4 420x3
I will now go through my litt...
I told you.
awesome strong back day there.
Strong day, good job.
Seems like people mostly do rack pulls on these forums instead of dead...
I alternate between them.
D,
LOOOOL @ the 'voices in your head' section.
Nice pulling!
LOL, Thanks.
Thanks
Thanks man!
Thanks.
Thanks Mike
Thanks Ron B.
lol funny sh!t.
Great workout!
An applicable quote: "You know you're a hardcor...
Strong rack pulls dude! Nice workout! I talk to myslef and the weights...
Those wieghts is always talkin' shit, thanks bra'.
i love that shaky feeling.
Nice workout, good job pushing the last few reps out on the squats.
Nice back day mx.
VERY nice leg workout! I wish I could squat that much
nothing wrong with changing up the old routine every now and then.
Solid squatting, bro!
Me too.
Thanks man, gotta' love that shaky feeling.
Shoulders, Triceps
Military presses
170x6 165x5 165x3-weaker than ...
Looks like its time for 2plates on dips, good job.
good dips, good close grip to
Great dipping as usual.
strong pressing there.
And I though I was doing good with 35lbs on dips.
solid lifting there, especially on the dips.
go for 90x5 next time on dips.
hahahah i love that voices in the head thing.
D,
You have crossed the line between insanity and intensity, speciall...
Wheelies: Thanks
Hep52: Thanks
Scott Donald: thanks, yeah, I love he...
Nice job on the DB presses and dips.
Nice dips.
excellent DB military and dips man!!
Nice work on the dips there.
Awesome workout man! 90 lbs on dips must have felt awesome!
Keep it...
80X6 on db shoulder presses.
Awesome workout, bro!
Are those bench or parallel bar dips?
Very nice, awesome workout man.
Thanks man.
lol, dont worry I wont let you get ahead of me.
you've definitely got me on chest strength.
nice job.
Great workout!
Especially that incline pressing.
Good day there.
I think you mean 285 there
Good lifts, especially incline DB.
Very nice chest strength.
Thanks,
I use a straight bar for curling, that is probably the proble...
Nice leg work mx dubs
you might want to try doing SLDL before squat...
good leg day there man1!
great workouts bro
goodluck reaching your goals
Nice leg workout bro!.
you do calf raises with no weight? whys that
good squats though, th...
Nice workout, big guy!
Soon I'm going to pass you on squats, though...
nice strong leg day.
Awesome workout bro.
Huge incline dumbell's and it looks like your flat is going up.
sldl's before squats? Did you mean before leg press? I guess I'll try ...
Thanks man.
Thanks a lot!
Thanks, I use wieght on calf exercises, I just never write it down.
read above.
Thanks,
Dream on bitch
Thanks
I only feel nasous on leg day, (all that straining and press...
thanks man.
Thanks man, where the hell have you been???
Shoulder's triceps
BB Militaries are back to normal again, thank go...
Nice militaries, you destroy me on those.
great shoulder day.
Niice.
great shoulder day.
Solid shoulder workout, bro.
oh I meant SLDL before leg press.
back
I'm back after spending a four day vacation in Las Vegas w/ my...
that's a good comeback workout man.
Not bad considering your still in detox.
Great Back workout MxDawgy!
Wow Las Vegas! I have to go there somed...
Nice.
Thanks, I felt like a was shrinking in Vegas.
Warped: LOL, I'm sure many people have lifted w/ hangovers, *cough* Wh...
Strong workout man.
Nice workout.
looking strong man.
nice workouts man, welcome back
Solid workout! Keep it up!
Awesome workouts, strong Squats and Military press great Dips and pull...
That's a solid workout right there! Impressive curls bro!
Workout l...
saw some big barbell militaries back there good job.
nice arm day but i hate splits with arm days.
Solid lifting, man!
You'll be back in PR country in no time.
Thanks!
Thanks, are you skimping on workouts because of your new hectic schedu...
Thanks man.
Thanks SC, good to be back.
Hey, thanks for checking out my journal man.
Thanks, been a little stagnant lately with few PR's, but I am back int...
Thanks man!
Wow, from N.
empty post
Thanks B.
Thanks,
Care to clarify on that statement?
Do you recommend tha...
Thanks Limbo,
Oh, and don't ever skip a big lift like rack pulls or d...
Yes, he makes fun of me for having a bicep day.
While you were not getting laid in Vegas, I hit 315x9, 335x4 on box sq...
Wow, cant burn more than that, damn.
THIRD DEGREE BURN!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !!
you gotta do an all arm day superset bi/tri all throughout.
True that hahahaha.
I would love to retaliate with a witty comeback, but the time limit ha...
Haha, good stuff.
Best get with it Balla' MX is comin' for ya.
Good workout man, I assume those inclines are DB and not BB.
equalling prs are good.
Heavy weights bro.
Cool, thats how I am doing it now too
nice lifts
nice workouts there.
Solid lifting there, MX.
Looking strong.
good stuff bro!
nice workouts.
Thanks everyone! I'll get to your journals with time.
Good workout.
another solid workout there
great workout man! it's nice to see that max-ot is so popular around h...
Impressive militarys.
Nice work dude, just found your journal.
Great workout, man!
Hang cleans really give my delts a good pump.
Awesome Military presses there.
Nice military press MXdawg, are hang cleans going to be your trap work...
Thanks man.
Good workout bro.
hehe
Limbo likes to talk about Limbo in the 3rd person, too!
me neither
Thanks man, appreciate the comments.
MX says Limbo is a smart ass!
Nice workout MX.
Great minds think alike.
Thanks a lot man!
nice shoulder day there.
Thanks,
Yeah, it felt good to add a little variety to my shoulder day...
Nice 20 reppers!
ah nice.
Haha.
lol, your a beast.
20 reppers sound insane.
Good going on the 20 rep squats, there real torture.
Good workout.
You don't Although if someone completely lost focus I could see how t...
damn bro! DIESEL!
Damn it! 20-Rep Squat ain't shit, amigo! Yo' legs still gotta be on fi...
Thanks!
Scott Donald: Thanks, I will do these periodically, just to...
Oh come on.
MXdawg.
20 reppers are fun, aren't they? Nice job with them.
Limbo: lol, Maybe someday
Little Penis.
Great job man.
strong dead there adn ye red is a nice colour.
Great deadlifting.
really nice pull bro!
damn man solid deadlifts.
Good workout!
Let's see some more red!
Nice red right there, MX.
Hey yo homie this is yo homeboy talkin'!!! Holy shizzle.
what in the world.
lol Brego.
Brego aint down.
MXD,
Damn nice going on the deads, congrats on the pr, the shrugging ...
unbelievable!
your new max dead is 405X2, so give me 3 weeks and Ill beat your recor...
Hey nice deads.
HAPPY BIRTHDAY - D!
-Cooley
I am officially back in the gym and will start posting workouts again ...
It's da official return of my homeboy, Mxdaaaawwwg! Good to see you iz...
Damn that sucks, at least your all ready on the mend.
Good thing it was nothing serious.
Ok, you stay out of cars and I will stay off the slopes.
I agree with Brego.
Welcome back! You're very lucky to come away from that pretty much uns...
Thanks everyone.
Strong leg workout man.
Good leg workout.
Very nice leg pressing there.
nice leg day there.
moving some nice weights bro.
Nice workout, bro.
D,
First of all, good to know you're alright.
still massive squats!
Awesome Squats and great work on the Leg Press and SLDL's, very nice w...
Thanks, It felt weak though.
Another solid workout, bro.
Wow.
Thanks.
Still looks like a good workout to me!
You'll get back to full stre...
Nice workout.
Looks like a strong workout to me.
Real nice workout, Strong Deads and Rows.
Real strong workout man.
Not sure, but I bet you could nail 385 easy.
glad feeling better keep up the good work adn as everyone said your sh...
Strong workout.
Ok guys, this is MXdawg.
Light shoulder day
Did shoulders with moderate wieght and a good sp...
Nice workout!
Though I don't see how a giant drop set counts as par...
Good workout there.
Easing back into da swing of thangs, brova.
excellent deadlifting
"405x1
385x5
350x5
350x4"
ni...
Machine military presses.
MX is back.
whoa don't forget man, that website calculates your BMR, the amount of...
Good luck cutting.
LOL, I know what BMR is man.
Legs
Starting cut next Monday.
Excellent workout.
man those leg presses are nuts
Real strong workout, I've also being looking into Wesside it sounds li...
Insane leg pressing.
nice solid leg day there.
really nice weights bro.
Diet looking good so far, bruva! But.
Thanks Bruva
Brego: Not bad, thanks man.
Whoa.
Nice workout
You can probably do 125 next week for 4-6 reps on BB c...
Hey D,
The side/rear lats looking damn sick.
hell yea man go for 125lber on the curls.
Solid workouts, man.
+ 70 pounds on dips is what yo call pussy weight? I just worked my wei...
Wicked barbell curls.
haha V-shape dont you BB curl 155 x 6 or something I sometimes look a...
fun times, sippin' margaritas and bangin' senoritas
Sword Chucks+Sw...
Thanks sword chucks!!! I know me iz a strong pussy :-)
Hey MX, che...
Nice journal you have going here.
Awesome workouts lately bro! Nice curls too.
Strong curls, how's that shoulder feeling these days.
LOL, that was off da' hook ya' heard.
Looks like a very nice workout to me.
Nice max-ot workout man.
man what's up with my squat, our leg press looks the same but there's ...
C'mon man, I know you can rep out with 315! I have been stuck on squat...
Thanks for the comments bro!
Sick ass benching, really awesome!
nice pushign day.
Good workout.
Pfffffttt.
It don't matter if you C cups or D cups whatever
I'm tryna get in yo...
Yeah sword, ya kickin' it and ya down wit' us.
Strong benching.
Word.
Thanks a lot butha's
Legs
Went all out Max-Ot style today.
Very nice workout.
Sick squatting bro! Next week go for 340x5
Wow, strong workout man.
Ah geez, then you go and hit another big PR on squats.
Nice workout.
What region of Bavaria are you located V.
Thanks.
Good SH*T.
True dat MX.
Nice workout, especially those Squats.
Cool leg workout.
Thanks man.
lol u forgot what day it was? nicely done!
solid benching for the ne...
[quote=MXdawg2]big baller: lol, and I shall bow to the king of the 3-b...
well i went back 4 pages looking for your journal.
PhearaZer: thanks man
Big Baller: No, I will not sleep with you
...
Solid.
Yo, yo, brutha.
wow heavy bicep curls.
Thanks.
Tell him "cho what chu' doing!! Use the caddi on each side!"...
Awesome curling! Sometimes they hurt my elbow but not really.
why are your curls in red?
I've cheat curled 220
And what's thi...
Very nice workout MX.
Limbo and V-Shape: Thanks fellas.
dam u must be hungry.
Shoulders, Triceps
BB Mil.
nice solid day there.
Lookin' strong, big guy.
Nice numbers there man.
Good job, how long you been cutting for?
Great workout, looking strong.
D,
I'd love to have your 'weak' bench anyday.
Very nice military press!
Solid workout Italian homie!!! But don't use that pussy-weight again n...
Limbo: I hope so, thanks
Brego: Thanks
Jagermeister: I have bee...
Dude, you're 23.
lol, I have trouble keeping the damn thing down actually.
haha.
Wow.
LOL @ FireGuy.
BAck strength is looking decent.
Good lookin shrugs methinks.
2x in the same week! Yeah that's right biznatch
The Deads looking s...
Thank a lot for the comments guys!
Second week cutting.
That workout would kill me, after im done with quads and hams, I just ...
not bad numbers though for a cut.
No, your squats kill mine now
Thanks Bregster
Chest, biceps, H...
Anotehr solid workout as usual.
What did you perform this on? Tread? I feel like my sessions are too e...
nice benching.
what's that arrow mean?
D,
The hiit looks to be tough.
lookling good lately.
killer day there.
Yeah, it's on a tread.
nice lifts man
I'd seriously puke if i did all those sets/reps for squats.
LMAO!
As far as going back, sure, if you get proper nutrition an...
hey not too bad i am on set four of 10x10 right now.
having said that i am doin shrugs.
Thanks!
Brego: pussy.
Back, Traps
Great day for some PR's I guess.
Awesome job, very nice PR's.
Bump to that
Excellent.
daaaaamn son.
AWESOME rack pulls bro! Update that sig!
By the way, 10x10 for squa...
That's what I like to see, MX! Crazy Rack Pulls man!
Nice rack pull stud.
Appreciate it yo'
Jesin: Thanks
Jagman: Yes, terrific, where is ...
Nice weights and very nice volume.
nice lifting+running
Looking massive, big G!
What is your form on Barbell Curls like? Stri...
Nice workout big man.
Thanks Hep52 and Brego
Damn.
Good week of workouts there MX.
Very nice looking work, as usual, MX.
Thanks
And I feel your pain
Mivi: Thanks man! Yeah, those squats w...
chinups.
Looks like someone caught up to me on deads, nice job tough guy.
Chest Biceps
Flat Bench
250x6
250x6
250x4
Incline
215x6
215...
nice solid weights.
Ciao.
Looks solid, MX.
good workout.
Nice workouts MXdawg keep it up
Nice volume and workout.
Splended work old chap.
Thanks Scott.
SICK deadlift max man
Great job.
Damn son.
nice workout again
congratulatyions on the deads
i've been here ...
Nice deads, MX.
Sweet, always nice to have a new PR on deads.
awesome job on the new deadlift max!
A PR is a PR
good job.
Pardon my lack of knowledge but what exactly do you mean by "hitc...
Real nice lifting bro.
Thanks man!
Jagerboy lol, thanks.
ah awesome work there.
**** very nice.
Sick DB militarys.
Thanks, db presses was a PR but I forgot to put it in red.
Impressive day right there.
another solid workout bro.
Thanks
J Neatherlin: Appreciate it.
very nice looking cardio session there bro
nice sprint work
nice sprints
You gotta hit 100x6 on db milt.
Jesin and J Neatherlin, thanks a lot guys!
Fuc dat.
Just throw 405 on the shrugs, geez.
lol, you were preaching the same shit a few months ago! I went and act...
Very nice work.
Like hepennypincher said, very nice work indeed
nice bro.
strong deading there.
wasent max ot cardio straight cardio just 16 minutes non stop at 85 % ...
Thanks!
Brego: Thanks man
J Neatherlin: oh yeah, I will do that,...
Chest, biceps
Felt strong as hell today.
Excellent job on incline.
damn dude your barbell curls are sick!
good work on the PR's
nice job dude
Thanks fella's
Legs
Squat
335x6
335x4
315x6
SLDL
305x6
3...
Looking good BIG G! I'm diggin' da 305 on SLDL for 6 reps, which is so...
Great job on squats, are you bulking or cutting?
Awesome squats and leg presses! I think that 405x4 deadlift is a PR, a...
Great work, I can't see what I'm typing right now because the sun is c...
damn dude you're a strong fella.
Yo beeotch, I keep my knees slightly bent for sldl's.
Shoulders, triceps
Military Press
185x4
175x5
Side laterals
4...
Great workout right there.
Nice shoulder workout but I can lateral raise more than u.
jagerboy hearts boys.
solid session man.
Why is everyone doing shoulders today, its making me feel like a weakl...
Thanks
Sword: Lol, you guys put way too much emphasis on the wieght...
good workout.
Another nice one.
Don't sweat no PRs, just go hard next time around.
that was ok.
Good workout regardless bro.
good work, even if your strength is down a bit.
Thanks everyone!
Felt stronger today, probably because I increased my...
nice workout, your SLDL has really taken off!
Well done, your definately not messin around.
Top notch lunges.
solid day there.
Great squats and lunges man!!
diesel!
k someone tell me why my legs don't respond to weight lifting.
Great squatting!
Great work.
because you havent squatted hard in like a month
nice leg day.
Thanks bruva's!
Monday
Chest, biceps
Worked on lockout today
...
Good!
great workout dude.
Sweet inclines!
Brego, J-Neatherlin and Mivi: Thanks guys, still able to put up my old...
nice workout meang!
Back, traps
I'm using my roomates old user name again.
Nice workout big guy
That's a PR on the deadlifts right bro?
Intense man, I think you co...
strong work.
strong session bro.
damn nice journal you got some nice lifts there.
Thanks
Actually it was, by one rep! Thanks for pointing that out, I didn't ev...
lol, thanks.
Thanks man.
Thanks man, and welcome.
LOL okay there big boy.
Nice laterals, Big Boy Good luck with Westside.
great workout
have fun with WSB i could never stay focused on that ...
Thanks man!
Thanks man
Thanks SC.
AWESOME STUFF !!!
You are one hell of a bencher man.
Big declines.
Weeeeeeeeeeeeeerdddddddddd!!!
C'mon big G.
I've always had good results from 6-12 rep range with 4 sets per ex an...
Thanks dawg
Sword Chucks: Thanks, your still a little biatch though...
nice benching and militarys.
thanks, a little below chin level
why no weight on accessory lifts.
There is, I just didn't list it.
Good GMs I think
i don't know much about westside bro.
Thanks J
Day 2 ME bench day
CGBP
90x3
130x3
185x3
225x2
230...
nice workout.
ah, u bastard 15 year olds
How far are you from downtown Manhattan?
awesome work.
It's not that long of a trip.
Thanks Scott
Nice work, MX.
Thanks Miv
Westside Week 1 DE bench day
Speed Flat Bench
(1...
Keep it up! Is french press the weight of each DB or something?
Thanks and yes
Westside Week 2 ME Squat day
Good Mornings
60x3
...
nice workout.
Good good good mornings
thats what it's aboot!
nice prs big man!
Thanks guys
Westside Week 2-Day 2 Me Bench
Board press(1 board)
...
nice workout.
It's a board press, I'm able to use more weight.
Not bad, how you like compared to max ot.
I still prefer Max-OT and bodbuilding.
Awesome dips there.
Thanks Mivster
Week 2 Day 3 DE Squat day
Speed box squats
10 se...
nice BB shrug!
damn bro really nice work lately!
Please tell me thats a typo on the reverse hypers.
thanks
J-thanks, liking this routine so far.
So you deadlift 405 X 4, but you can only do reverse hypers with a 35l...
wow, your a beast.
Yeah bro, thats what I use, and your telling me you can only load a 35...
Yeah, I def.
I walked in the gym the other day, and someone had three 45's and one ...
Jag- I'll be loading up the weight on those next week "son.
nice workout!
Westside Week 3-Day 9 Me Bench
Board press(1 board, but a thick ass...
Nice PR,
Awesome Board Press PR right there, MX.
a PR.
Brooklyn's #1 hustla gettin' it on on da bench press.
nice PR bro
nice 1 board press! Thats probably pretty close to ur regular bench.
Thanks
Mivi: Thanks
Brego: Yes, yes it is
J Neatherlin: Thank...
Week 3 Day 11 DE Bench Day
Speed bench (Three grips)
Normal grip...
Nice PRs, MX.
ah nice prs there.
Thanks Miv! I use overhand w/straps.
Thanks
Yeah, I love using a lighter wieght and really getting a ful...
couplea prs nice job there
Im so proud.
Thanks Breg!
All for you Jagman
Thanks for the kick in the head.
hehe, you should write "PR + 170lbs" and "PR + 160lbs&q...
ME Squat day Week 4 Day 12
Low Box Squat (Touch and go)
130x3
185...
solid squatting bro!
Damn, that must have taken alot of motivation to do those rack pulls,,...
strong squats
strong workout there man.
Hey bruva, been busy hustlin' and stuff.
Thanks
Jag: yeah, I could barely move the next day, good stuff.
Nice barbell row PR.
sweet day there bro.
ery stong workout.
with do the cleans seated.
Thanks
Jesin: Thanks
Heavy: Yeah, it's about time, thanks man.
nice looking workout.
hey bro good BB rows, can you describe your form on those? Cause mine ...
Awesome stuff dude!
Great Floor presses.
Thanks man.
I usually bend slightly at the hips, (not a full 90 degrees either) le...
Thanks Steel.
nice workout there
Thanks!
DE Bench Week 4 Day 15
Speed bench (Two grips)-Went ligh...
How you liking this program.
solid workout!
looks good.
It's allright.
Thanks chucks.
Strong day bro
It's pretty simple actually;
Linear Perodization:
http://www.
Thanks Jesin, I was dead by the end of my close-grips sets.
thanks bro i will have to go through that.
No problem man.
Nice PR on squat man.
I'm doing a modified version of this: (Just to indroduce me to this st...
Cool.
very strong session.
Thanks J.
strong workout bro.
those Prs are looking impressive man
Nice workout bro, congrats with the prs
great job.
Thanks boyz.
Dude, no joke, I saw a 40 year old women doing reverse hypers with two...
keep it up MXdawg
nice workout man
Many propz to ma boy from Brooklyn! You iz muvin' some heavy ass weigh...
Nice bro.
nice workout.
MX is makin the iron his BITCH
Jagerboy: I'm just a pussy on that exercise I guess.
Hey I was looking at a few of your workout pages.
Thanks man!
I currently weigh 208 at 6-1.
DAMN! NICE SQUAT DUDE!
Do you do those one leg squats with the back...
Them lunges kill me.
Sweet workout there dawg
You just confused the hell out of me man.
awesome work MX.
Yeah, they really do you in.
nice floor pressing! how do you like those JM presses? they're for t...
Wow.
Not all too impressed
Thanks, yeah, for triceps.
wow, those are some pretty sick cgbp!
NICE floor presses!
thanks Ovi
Westside ME Squat Week 7 Day 23
Good Mornings
80x3
...
Kickass goodmornings and RHs dude! 2 plate GM is awesome, keep up the ...
I bet you have very firm glutes, solid work
awesome work man.
solid wok there.
sweet workout MX
Thanks guys.
Hey M,
it's ya homes V once again.
Solid military, you couldve used more weight on the ball presses i thi...
Strong workout Dawg
Damn, strong militaries and endurance on them.
nic workouts bro
how did you like those ball presses? i don't know if I've ever tried ...
I did some ball presses too, they feel weird.
V: Thanks man, def.
How do you like the one legged squats? And how do you set them up?
http://www.
Kickass workout bro.
Thanks
Oh yeah, so smooth, so so smooth.
Yeah, thats why I want something different than lunges, LUNGES take e...
Nice workout.
nice bro.
Good workout there, MX.
nice looking good.
Thanks for all the comments fella's.
Awesome workout man.
Thanks US
Yeah, I hate any kind ab work whatsoever, but they are ai...
why lower the weight on the speed work.
Yeah I don't really feel them in my abs though!!
looks good mr.
I'm not quite sure what you mean, but if your asking about my prior sp...
Just bookmark this puppy in your usercp, easiest way to find it when i...
cool brotha lookin good
MXdawg2, Nice long journal.
I don't know man, you just named the three best mass movements for che...
ME Squat Week 8 Day 27
Good Mornings
100x3
110x3
130x3
150x3
1...
Good shi't son.
sexy workout for a sexy man.
Thanks dad
Baller: Homo.
Thats a good PR man, cant wait till I do board presses, think Ill do t...
Oh shit.
wow thats an awesome session.
Yeah, not for long though.
Thanks Scott, means a lot coming from a freak of nature such as yourse...
Very nice, looks like your doing awesome with this routine.
lol i know what your doing.
Thanks!
What no thanks for me?
*mumbles shit under breath*
It's all good.
ha, I did actually.
Oh what.
This is all i could think of.
haha, it's pretty good actually.
Westside DE Squat Week 8 Day 29
Quick workout today.
1.
Yeah, 60% of 1RM is in my program also on DE days, but it is not set i...
Is your box below parallel?
wow 15 reps on ghr is good.
Holy maccaroni.
^^^^^It's this kinda shit that pisses me off lol ^^^^^^
Being an Au...
workout looking good man.
hey baller, if you ain't as ganxta as me and MX, you won't be able to ...
I understood pussy.
No
haha, pasta kicks ass.
Thanks Brego, good to see ya' back.
V shape and Baller:
An Aussie and a German discussing American slang...
Nice past few workouts Dawg
Sissy boy.
oh snap
No seriously, isnt the whole point of doing box squats to work on form...
Yeah, good point.
What's a GHR ?
Glute Ham raise.
Oh yeah, Baller taught me everything I know though.
Westside DE Bench Week 8 Day 30
Speed bench Press: (3 grips, increa...
hhaa what questions u need its straight forward.
good workouts mx dawg, did u get any size results from WSB?
Looking Strong!
Tricep ext.
Yeah, it is pretty straightforward eh? yet I'll probably still find a ...
That V-shape dude freaks me out, ****ing nazis , wow, im ashamed of my...
haha, Hitler wannabe sob.
LoL at Darbp2! Two of my best friends are black.
LOL, do all of you talk like Ali G in Bavaria?
lmao!
I just read through that again and I can just picture Ali G say...
haha, V's dissing on Bradp.
I do have a shotgun, and i am dipping right now, weird.
Run for cover.
How the hell did you put those dots over the a in Jagermeister?
it's a secret ;-) I have a German keyboard and that's why I can put th...
I gotta get me a magic German keyboard.
I know how .
lookin strong as always.
Thanks J.
I was almost with ya this morning, between still feeling the effects f...
Kill it mate.
You Aussies are something else man.
Damn dawg, great work on the new PR's.
Two awesome PR;s in one day , that be the sh'it I say.
mucho awesome-o
Time to put some mass to your frame, you skinny bastardo;-)
My homez ...
woot.
Hell yeah
wow perfect and awesome.
Far out mate.
Thanks fellas.
Thanks a lot bros.
Nah, I like powerlifting now, I may go on to do a conjugated split of ...
Id like to emphasize deadlift at some point when I bulk back up.
nice job on those maxes!
Ok boys, I'm doing Coan/Phillipi deadlift routine:
http://powerpage.
I wanna do it, where do you fit direct quad work in, and can you work ...
I will be adding squats and lunges for accessory exercises for 2-3 set...
I mean, just do 2 sets of squats and 2 sets of lunges/step ups at the ...
I wonder what MxDawg does when he dissapears from bb.
Woah, hold up MX.
He's over at my place.
Oh, ok.
Unlimited Steel just explained to my ignorant ass that this will only ...
empty post
Ah alright man.
Yeah, check out the masta' plan:
Chart based on:
455 desired 1RM ...
I don't get it.
oh shit, I just did the math, your right.
Anytime man.
Lets shoot for 475, if I can hit 435 at a bodyweigh of 170, you can hi...
So, what will the rest of your week look like? I was thinking this.
That looks pretty good actually, I may use that schedule.
I havent deadlifted heavy in 2-3 months as well, Im skerred.
Wednesday 10/12/05
Coan/Phillipi Deadlift Routine Week 1
Deadlif...
VERY nice workout broski.
Yeah man, that speed work and circuit seem impossible, we will see nex...
Are you supposed to base your % off of your PROJECTED max or CURRENT m...
Projected max.
LOL, ok.
Thanks, I thought your projected was 475 though.
Nah, 455, I'm keeping my goals small.
Pfft Who knows.
Whats your current max?
Yeah, but minus the crazy sprinting sessions.
Don't know, last time I performed heavy deads 2-3 months ago I was at ...
looks like a rough session there man.
do a workout already.
I did, look one page back.
oh yeah, nice structured workout there.
Lower ME
Box squats
115x3
205x3
265x3
315x3
365x3
375x3
385x...
How are you box squatting 385 X 3 and doing stepups w/ 185lbs.
Felt like I was lifting air actually, just testing out the weight.
You cant be doing them right.
This is just for future referece.
Wheres the Muay Thai and BJJ?
Your box squat should be proportional to your free wieght squats.
Dude, whats going on here.
I use those step up stacks at the gym about 8-10 inches high for step-...
1.
just above? Still not bad numbers i guess.
Yeah, I spent 10 weeks on Westside specifically targeting my squat pou...
Thanks Ball.
empty post
Uhh yeah I just wanted to see something.
What the hell was that man?
Next workout is tomorrow, DE leggers.
Haha, I just checked the faq thing on this site, and just copied and p...
True, just seems wayyy above me, thought we were kinda equal, but that...
Didn't you hit 405 or something?
# include <iostream>
using namesapce std;
{
cout <...
Yeah, but that was 35 lbs.
Oh, I see.
empty post
empty post
empty post
New York MMA
empty post
lmao haha, finally.
empty post
Yeah, I take soreness as a good sign.
Your welcome for finding you mma gyms
Oh yeah, thanks for that.
Yeah, a good BJ is tough to beat.
Damnnn right bruva.
Wish I could, at work.
Alot of shit in this journal lol
I'll wrestle with ya mxdawg.
Ok, I only do bareback though.
DE Legs
Got to the gym late and it was closing early, so I only had...
If you don't mind me wearing a g its on.
Ok, it's on sticky buns.
LOL, you are scaring me with this program man, hope I get my AMP in th...
Oh shit, your right.
So, outline what it will look like sir.
Here you go sir: (Basically cutting down the number of sets on each ac...
Gotcha, Id up the reps on reberse hypers to 12-15.
Speed box squats: 8 @ 2 reps
Step ups/lunges: 2 @ 8-10 reps
Reverse ...
Yeah, that's about what I will end up doing, albiet with differing rep...
Probably super set in some extra grip work with calves as well.
Yeah, maybe standing calf raises supersetted with plate pinching or ba...
I do it every week.
how do you row so much.
Coan/Phillipi Week 2
Deadlifts:
365x2
Speed deads:
(8 sets)x3...
Good work.
You should never praise someone for being a pu$$y.
DO you find the barbell rows to be hard because your lower back is so ...
Yeah, same here.
Yeah, I used to SLDL 315 X 8
lol, I know.
ME weighted dips!?!?! WTF hahahaha.
That's a lotta deadlifting, homez! When my fukked up lower back is oka...
Dippers kick arse.
Good luck with the back man, lay off the heavy squatting and deadin' f...
Coan Week 3
Heavy Deadlifts:
390x2
Speed deads:
(6 sets)x320x3...
I still dont get how you and Wait can still row so much aftwerwards.
you and jager are doing some tough ass workouts.
Where's you at my Sicilian homie? Busy stuffing your face with pasta a...
good workouts.
MXdawg, how much have you gained during your max-ot cycle?
strong workouts Dawg
V: Shape:
I have been busy the last two weeks moving into a new place...
Exactly, I was so happy when I looked at my paper and it said 6 sets o...
I know, I was relieved.
nice session there.
Nice workout.
nice deads big man!
Scott: On circuits you perform one set of each exercise and repeat wit...
This workout looks like something that Wheelies pimp would do.
Yep, I liked your format and used it for this workout.
sweet lifting there.
One thing I neglectided is delts, might wanna add in 2-3 sets.
Looking very strong!
How many inches was the lockout?
Please tel...
Thanks guys.
I wish I would have done 410, I would have got that.
Strong workout Dawg
ah still ahead of wheelies.
niced DL
Damn dawg, you gonna hit a sweet max soon!!
Nice deadlift.
deads are a funny exercise, one moment you think everything is heavy t...
Thanks fellas.
Unacceptable.
Nice deads dawg!
After the fight she bugged and went over to her girlfriend's house thr...
And now we know why MX hasnt posted here in like a month.
Thanks!
I have been working out regularly and sticking with Coan, j...
Get it done!
I have 26 ephedrine tabs left that I got in the mail a couple weeks ag...
Coan Week 8
Heavy deads:
435x1 (missed second rep, couldn't get it pa...
Your doing coan too huh?
Whats your target set at?
Nice workouts...
Good luck on 445, I quit.
Awesome deadlift!!
heavy stuff.
My max is set at 455, After today's workout I am pretty confident that...
Nice job sir.
sweet pr then.
Congrats on the new deadlift pr!
Awesome deadlift PR.
Huge PR, congrats.
Nice effing deadlifts.
Thanks guys.
Mx - yes this is Brego.
Sissy.
lol.
You're cutting for your girl arn't you?
Back on my basic Westside routine for the cut.
Still nice numbers in my book.
ah welcome back.
Thanks, luckily my other lifts are maintaining well.
Thanks.
were you slacking on DB military or am I actually stronger than you on...
FSU: yeah, I was using it as an accessory exercise after bench so I ba...
lmao at the lunges thing.
Great workout MD.
Yeah, it's the true sign of a good leg workout.
Nice.
lol, Thanks bro.
DE chest
Speed bench
4x150x3
3x145x3
3x140x3
DB overhead tric...
Good, quick workout today Mx.
Thanks
ME upper
2 Board press
90x3
120x3
140x3
185x3
225x2
260x2
285...
Lots of volume.
Nice work out.
Thanks jesin and jag.
Nice workout man.
good goin
Thanks guys!
DE lower
ATG Speed squats
5x155x3
5x165x3-Holy sh...
Looking good Mx.
good stuff but for me atg and speed dont quite go but guess they do fo...
FSU: Thanks
Scott: Yeah, it was hard driving them out with any kind ...
You do more on side laterals than on rear laterals? I am the opposite.
solid stuff.
I don't know guys, I have always been that way :/
ME Lower
Box S...
great stuff there mx.
Nice work man.
I wish I could squat 400+.
Thanks brotha's!
DE chest
Speed bench (Differing grips)
Normal grip:...
DE legs
Speed box squats
10 sets x 225 x 2
Reverse hypers
225x8
225x...
Nice job, how can you stand doing cardio for 45 minutes? I tried doing...
Nice workouts Dawg
looking good as always.
Very solid man, very solid.
Thanks guys!
Jager, It was at a slower pace so it wasn't that bad.
Not bad, 315 from a two board isnt bad.
Yeah, not bad but I was pushing 330 before my cut.
Looks good to me man.
nice workouts
Thanks FSU and SC.
nnice volume and looking good.
sigh.
I dont get how you go so heavy on box squats.
Thanks Scott and FSU.
strong and volume adn looking good.
looking good man, keep it up.
Thanks, this is my week off from training, made it a pure cardio week.
sup
Nice work.
Sup' Baller Dawg.
solid work there.
Huge squats dawg.
Shiiiat nice numbers.
I was gonna come in here and post random nothings, but these are very ...
Danke fellas
Upper I
BB Militaries
175x6
175x4
165x4
155x4
...
DE lower
Speed squats
5x225x2
5x205x2
lunges
4x135x10
GHR'...
I cant stand high rep lunges, regardless of weight being used.
High rep lunges are definitely hell IMO, but nice job today.
Workouts look good and well constructed.
Jager: sissy
FSU: Thanks, I'm def keeping those high rep lunges to ...
Hey MX bro, it's been a while, huh.
Ao cane, come va?
Longe time no see, My workouts are all over the p...
Grazie! Sono benissimo!
Nope, I stopped the one over at avants, cuz...
Workouts have been looking good lately MX.
Nice man, good luck with the training!
Hep52: Thanks bruva.
How much you weigh tough guy?
Currently 188, got to test by bf also.
Ive come to the conclusion that if you drink everyweek you will not ge...
Exactly, if your aiming for a full six pack, you might as well abandon...
Exactly.
Lower II
Squats
315x6
315x6
315x6
225x10
Lunges
165x6
16...
You have to sit down for the box squats to work.
only 188? You're a strong mother ****er.
Shut up
But your right, should have transferred the weight more of...
Weird workout, strong numbers.
sweet stuff.
Good luck with the bulk.
Strong as usual.
Scott & FSU: Thanks, hope to see some strength now.
|