PastorPump's Prep

pastorpump · 01-01-2008, 01:56 PM

This is the first online journal I've done even though I keep one daily in the gym and the kitchen. Right now I am about 9 weeks out from the Arnold Amateur which I wasn't very sure i was going to make for many reasons. I sent my application in on faith believing that one way or the other I was going to get there. This has been a tough year not only financially but health wise as well. Physically I have had to go under for two surgeries this past year. I had my umbilical hernia repaired in April which kept me out for about a week..(I was squating ten days later with 405) but It was about 3 weeks til I was back to normal. This is after just doing my show in March so my off-season was already a little compromised. I was able to get up to 260 by October, not a ripped 260, but not to bad either. Then I had to go in at the end of October to get a fiscial cleared. Its like an ingrown hair or pimple without a head. It had got so infected that it was the size of a walnut. I had iin my inner thigh close to my testes, not a good spot. That was suppose to clear up in a week but took three. I kept training as much as possilbe but it took another 3 weeks to be back to normal.
Financialy I have been floating 2 extra properties so that takes a toll. I am clearing that out now but I wouldn't feel comfortable spending money on my trip if everything wasn't in order first. Then 2 weeks ago Muscle TEch called and that took care of the trip! Praise the Lord!
So here I am half way through my prep. I'll pick it up from here.

pastorpump · 01-01-2008, 02:05 PM

Yesterday:
Cardio at 6am
Training 12pm
Legs:
Superset of Seated and Donkey calf raises.
Iso tensions after for about 1 minute
Then deep streching DC style

Superset of Leg extensions(never to heavy more for holding the contractions since this puts a lot of pressure on the knees)
w/leg curls 1 max set with stack for 10+2 partials( I do partials on most heavy sets)
Squats 545x8+2 I don't do a drop set or "widowmaker" with this since I have slight scoliousis and even if I feel up to it another set of squats will leave me wrecked.
Leg Press 22plates total x15+5+5partials this is done rest pause with 15 seconds between sets.
Standing leg curls 1 set rest pause 12+6
Walking lunges 80db for about 12 steps with each leg, drop db and do another 12
Didn't want to do them but..its show time!
Then some fascia streching.
10 more minutes of cardio..couldn't do anymore since i was about to puke and pass out.

BIX · 01-01-2008, 02:08 PM

nice to see you have a journal started up carlos! i'll be following

pastorpump · 01-01-2008, 02:13 PM

I was able to get 10 meals in yesterday. 450 grams of protein (I don't really count excatly)and 220 of carbs(these I count). Fat I don't worry about..maybe 50 grams.
Supplements, what else, Muscle Tech. I do use WMS. And for those who don't know I am OTC. I don't use any illegal drugs. Fat burners are Hydroxy and some ephedrine thrown in but no clen. I don't say "natural" because that term is so debatable so I stick to OTC. I do use legal test boosters and the such so that is the reason. I believe in keeping the rules of your organization though when it comes to supps. If its banned then have the honor of not using.
That being said,be careful with even OTC since even these can have sides and I am above results for the sake of health and I have had to learn my lesson. God Bless.

pastorpump · 01-01-2008, 02:14 PM

Thanks BIX, I will be pasting this to Atomic as well.

MilitaryMuscle · 01-01-2008, 02:17 PM

this is gonna be very cool.... ill be following along!

goodluck with the arnold carlos!

Looked like a nasty leg session bro.... i cant believe you do cardio the same day as legs and still be that strong. What kind of cardio d you do if you dont mind me asking and does it differ when you are training legs that particular day?

pastorpump · 01-01-2008, 02:26 PM

I like HIIT or Max Ot cardio except the day of and after legs. I still do intense cardio but not with the interval training. I'll the the recumbant bike(without intervals) or treadmill on leg days. Other days my style of cardio is 5 minutes of a machine at a time at top level (stairmaster, elliptical, or recumbant) for a total of 15-20 minutes with 5 minute cool down on treadmill. The tread feels so easy after doing that circuit!

tadams · 01-01-2008, 02:35 PM

Very much looking forward to reading your posts. I have scoliosis as well pastor, so I know what boat your in with the squats. What legal test boosters do you find effective pastor?

bigbee · 01-01-2008, 02:37 PM

Hey man great start to your Journal! Look forward to seeing the results! My wife and I may try to make it to the Arnold depending on Finances! If so we'll have to meet for at least a couple of photos! Good luck and I'm subscribed!

pastorpump · 01-01-2008, 02:51 PM

Thanks guys. I'm pretty excited.

As far as the test boosters it depends what stage you are at. For post cycle of a pro-hormone cycle you have 6 oxo and Novedex. This combo has raised my levels as well as those of my clients well over 1000...but.. the novedex can suppress estrogen so much that it can decrease libido which i don't think anyone here wants. Also, I have read that it contains a substance that the NGA has banned so check that out if you are in a natural org. Pro-hormones are tricky. There is not much info on a lot of them so care must be taken when trying them. i can give you personal experience but nothing trully scientific. DiscountAnabolics has a forum discussing the products they sell but be careful.
One I will definitly tell you to stay away from is "Superdrol" or one of its clones. This is a designer steroid with harsh sides. I was uniformed when I took it and paid the price. I still have small lumps under my nipples from my only drug cycle I did 11 years ago. It was never a problem till Superdrol. It aggrivated it and was very embarrassing for me. It took some time for it to go down but man how infuriating that crap like this is sold. I never thought that could happen with and OTC so I never even checked . When I noticed I was shocked and angry. i obviously got off right away but it took time for me to normalize. Be careful guys.

Quote:

Originally Posted by tadams

Very much looking forward to reading your posts. I have scoliosis as well pastor, so I know what boat your in with the squats. What legal test boosters do you find effective pastor?

bigchino · 01-01-2008, 03:03 PM

OTC...lol, good way to put it! I didn't realize that in the states it is still legal to buy ephedrine. Here in Canada it is still legal, (though I've heard of it being banned or unavailable in at least one province), but it is available where I live, legally only allowed to be sold in 8mg caplets though (which just means you have to take more of them, but same result). Good luck with your prep. PRAISE THE GOOD LORD JESUS!

pastorpump · 01-01-2008, 04:21 PM

Ephedra is illegal but ephedrine which is the artificial by product is legal. Go figure. Ya OTC keeps people from getting there blood pressure raised with arguements of the technicality of "natural". I got no problem with it. I try to stay legal and safe, agree or disagree with my "natural" or drug free status. I won't argue with anyone nor defend it, really no point.Stay strong brother.

IslandGirl · 01-01-2008, 05:11 PM

I'm glad you started up a journal. I'll be able to get to know you better that way.

Praise God for He has been with you through all your joys and trials. I pray that 2008 is filled with more blessings and His righteousness.

Just want to say...God is Good.

Happy New Year!

swingslammer · 01-01-2008, 05:44 PM

Hey Carlos, I subscribed...have heard your name around many times and seen some pictures of you here and there so I am interested to follow along.

Just one question though..........are you going to let Rocky's "Beloved Kim" hypnotyze you?

See you and good luck, Cal

IronBrendan · 01-01-2008, 08:05 PM

I'm really excited to see you started a journal, man.

btw I had a bad experience with Superdrol too. I took it precontest when I was dieted down because I was losing so much muscle. It actually made me go psychotic and I ended up in the hospital.

pastorpump · 01-01-2008, 08:42 PM

Thanks. Just hope everyone understands that if I post a negative situation its not to dwell or feel sorry. Its only so that others can see that everyone has battles to go through and life is never going to be easy. If it was easy then it wouldn't be fun! We need to have faith that we are more than overcomers in any situation.

Quote:

Originally Posted by IslandGirl

I'm glad you started up a journal. I'll be able to get to know you better that way.

Praise God for He has been with you through all your joys and trials. I pray that 2008 is filled with more blessings and His righteousness.

Just want to say...God is Good.

Happy New Year!

pastorpump · 01-01-2008, 08:51 PM

SwingSlammer....I came over here to get away from that!lol He is a character in real life as well. Not a bad guy just "unique". You can't always choose who goes to your gym. Stay strong over there bud.
Hey Iron..thanks. I hear you on that. Some things aren't worth the trouble.
I'll be posting my shoulder and arms tomorrow. Got to put the kids to bed.

bigbee · 01-02-2008, 05:13 PM

Quote:

Originally Posted by pastorpump

Thanks. Just hope everyone understands that if I post a negative situation its not to dwell or feel sorry. Its only so that others can see that everyone has battles to go through and life is never going to be easy. If it was easy then it wouldn't be fun! We need to have faith that we are more than overcomers in any situation.

Well said! You are an inspiration to a lot of us! Keep up the great work!

bcylee · 01-02-2008, 05:55 PM

This journal looks like its going to be really interesting, with a ridiculous leg session to start things off!

Quote:

Originally Posted by pastorpump

Thanks guys. I'm pretty excited.

As far as the test boosters it depends what stage you are at. For post cycle of a pro-hormone cycle you have 6 oxo and Novedex. This combo has raised my levels as well as those of my clients well over 1000...but.. the novedex can suppress estrogen so much that it can decrease libido which i don't think anyone here wants. Also, I have read that it contains a substance that the NGA has banned so check that out if you are in a natural org. Pro-hormones are tricky. There is not much info on a lot of them so care must be taken when trying them. i can give you personal experience but nothing trully scientific. DiscountAnabolics has a forum discussing the products they sell but be careful.
One I will definitly tell you to stay away from is "Superdrol" or one of its clones. This is a designer steroid with harsh sides. I was uniformed when I took it and paid the price. I still have small lumps under my nipples from my only drug cycle I did 11 years ago. It was never a problem till Superdrol. It aggrivated it and was very embarrassing for me. It took some time for it to go down but man how infuriating that crap like this is sold. I never thought that could happen with and OTC so I never even checked . When I noticed I was shocked and angry. i obviously got off right away but it took time for me to normalize. Be careful guys.

All those new supplements and PH's are a huge mess; all these companies are coming out with these crazy formulas that require a Masters degree in Biochemistry to pronounce, and who knows what does what. The worst part is that since they're considered OTC some young kids may start screwing around with some Mdrol or something and screw up his HPTA proper.

Recently in Canada it became legal to buy Ephedra (Ma Huang) in 100 mg caps; standardized to 8 mg of Ephedrine. Yohimbe's another tricky one; here I THINK Yohimbe is now allowed to be sold OTC, but I have seen a few places selling energy booster drinks with Yohimbine HCl in them, go figure.

Regardless, knock em out and best of luck at the Arnold!

ROB550 · 01-02-2008, 06:14 PM

going to be watching this one for sure.....good luck with your prep!

pastorpump · 01-02-2008, 06:54 PM

Ya bcylee. I'm all for freedom and what not but people need to be informed at least for there own safety.
Thanks BB and Rob.
Now for yesterday's delt and arms. Remember that I don't include WU only the max set.
9am 20minutes of cardio (late start because of last night)
5pm workout
Rear delt on pec deck-stack x12+3
Wide grip chins 2 setsx8,6 (I use these to tie in rear delts with upper back)
Smith press(Cybex brand) 3platesx8 , 2quarter 12
Cable laterals 80x12,6 Rest pause
Front raise 135x9+4
DB shrugs 150x15 ,120x15
Bi's:
Cybex machine curls Single arm 112x8 , 87 x12
close grip pulldowns 280x6 ,220x10 (old school movement)
hammer curls 70x12 ,50x12
tris:
Rope pushdowns 1set of 12(more for warm up)
Smith closegrip 3platesx8 , 2Q x12
lying tri ext 185x10 135x15
cardio 15minutes
Everything felt pretty easy last night. Really didn't want to be there but once I started it was all good. Thats why you should always show up..you never know how it can turn out.

Today
6am 20 minutes of my machine to machine cardio
4:30 15 more on treadmill

IronBrendan · 01-02-2008, 08:10 PM

How did you front raise 135?

01-01-2008, 01:56 PM	#1
pastorpump Roundtable Expert Join Date: Jul 2007 Location: miami Posts: 345	PastorPump's Prep This is the first online journal I've done even though I keep one daily in the gym and the kitchen. Right now I am about 9 weeks out from the Arnold Amateur which I wasn't very sure i was going to make for many reasons. I sent my application in on faith believing that one way or the other I was going to get there. This has been a tough year not only financially but health wise as well. Physically I have had to go under for two surgeries this past year. I had my umbilical hernia repaired in April which kept me out for about a week..(I was squating ten days later with 405) but It was about 3 weeks til I was back to normal. This is after just doing my show in March so my off-season was already a little compromised. I was able to get up to 260 by October, not a ripped 260, but not to bad either. Then I had to go in at the end of October to get a fiscial cleared. Its like an ingrown hair or pimple without a head. It had got so infected that it was the size of a walnut. I had iin my inner thigh close to my testes, not a good spot. That was suppose to clear up in a week but took three. I kept training as much as possilbe but it took another 3 weeks to be back to normal. Financialy I have been floating 2 extra properties so that takes a toll. I am clearing that out now but I wouldn't feel comfortable spending money on my trip if everything wasn't in order first. Then 2 weeks ago Muscle TEch called and that took care of the trip! Praise the Lord! So here I am half way through my prep. I'll pick it up from here. __________________ Carlos Rodriguez Commit your works to the Lord and your thoughts will be established. Prov 16:3 "A wise man is a man who still knows he has things he can learn." (My grandfather always tells me this) As iron sharpens iron so a man sharpens the countenance of his friend. Prov 27:17 www.fitnessbycarlos.com http://bodyspace.bodybuilding.com/PastorPump/ http://www.intensemuscle.com/28264-p...umps-prep.html www.billanddaveradio.com

01-01-2008, 02:05 PM	#2
pastorpump Roundtable Expert Join Date: Jul 2007 Location: miami Posts: 345	Yesterday: Cardio at 6am Training 12pm Legs: Superset of Seated and Donkey calf raises. Iso tensions after for about 1 minute Then deep streching DC style Superset of Leg extensions(never to heavy more for holding the contractions since this puts a lot of pressure on the knees) w/leg curls 1 max set with stack for 10+2 partials( I do partials on most heavy sets) Squats 545x8+2 I don't do a drop set or "widowmaker" with this since I have slight scoliousis and even if I feel up to it another set of squats will leave me wrecked. Leg Press 22plates total x15+5+5partials this is done rest pause with 15 seconds between sets. Standing leg curls 1 set rest pause 12+6 Walking lunges 80db for about 12 steps with each leg, drop db and do another 12 Didn't want to do them but..its show time! Then some fascia streching. 10 more minutes of cardio..couldn't do anymore since i was about to puke and pass out. __________________ Carlos Rodriguez Commit your works to the Lord and your thoughts will be established. Prov 16:3 "A wise man is a man who still knows he has things he can learn." (My grandfather always tells me this) As iron sharpens iron so a man sharpens the countenance of his friend. Prov 27:17 www.fitnessbycarlos.com http://bodyspace.bodybuilding.com/PastorPump/ http://www.intensemuscle.com/28264-p...umps-prep.html www.billanddaveradio.com Last edited by pastorpump : 01-01-2008 at 02:06 PM. Reason: add

01-01-2008, 02:08 PM	#3
BIX Heavyweight Member Join Date: Sep 2006 Location: PA Posts: 2,172	nice to see you have a journal started up carlos! i'll be following __________________ TeamBIX Strongman KBX333 @ www.trueprotein.com for 5% off your order!

01-01-2008, 02:13 PM	#4
pastorpump Roundtable Expert Join Date: Jul 2007 Location: miami Posts: 345	I was able to get 10 meals in yesterday. 450 grams of protein (I don't really count excatly)and 220 of carbs(these I count). Fat I don't worry about..maybe 50 grams. Supplements, what else, Muscle Tech. I do use WMS. And for those who don't know I am OTC. I don't use any illegal drugs. Fat burners are Hydroxy and some ephedrine thrown in but no clen. I don't say "natural" because that term is so debatable so I stick to OTC. I do use legal test boosters and the such so that is the reason. I believe in keeping the rules of your organization though when it comes to supps. If its banned then have the honor of not using. That being said,be careful with even OTC since even these can have sides and I am above results for the sake of health and I have had to learn my lesson. God Bless. __________________ Carlos Rodriguez Commit your works to the Lord and your thoughts will be established. Prov 16:3 "A wise man is a man who still knows he has things he can learn." (My grandfather always tells me this) As iron sharpens iron so a man sharpens the countenance of his friend. Prov 27:17 www.fitnessbycarlos.com http://bodyspace.bodybuilding.com/PastorPump/ http://www.intensemuscle.com/28264-p...umps-prep.html www.billanddaveradio.com

01-01-2008, 02:14 PM	#5
pastorpump Roundtable Expert Join Date: Jul 2007 Location: miami Posts: 345	Thanks BIX, I will be pasting this to Atomic as well. __________________ Carlos Rodriguez Commit your works to the Lord and your thoughts will be established. Prov 16:3 "A wise man is a man who still knows he has things he can learn." (My grandfather always tells me this) As iron sharpens iron so a man sharpens the countenance of his friend. Prov 27:17 www.fitnessbycarlos.com http://bodyspace.bodybuilding.com/PastorPump/ http://www.intensemuscle.com/28264-p...umps-prep.html www.billanddaveradio.com

01-01-2008, 02:17 PM	#6
MilitaryMuscle Super-heavyweight Member Join Date: Mar 2007 Location: Norfolk VA Posts: 3,775	this is gonna be very cool.... ill be following along! goodluck with the arnold carlos! Looked like a nasty leg session bro.... i cant believe you do cardio the same day as legs and still be that strong. What kind of cardio d you do if you dont mind me asking and does it differ when you are training legs that particular day? __________________ "BBing should be a lifetime pursuit or are you are missing the point . Make that in your plans from the very begining .Take it as far as you wish [ and genetics will allow ] , but don't miss what bbing is suposed to be about .Or you really will be missing out ....." - IABADMAN Use JSB982 as your discount code at trueprotein.com and recieve 5% discount on all orders.

01-01-2008, 02:26 PM	#7
pastorpump Roundtable Expert Join Date: Jul 2007 Location: miami Posts: 345	I like HIIT or Max Ot cardio except the day of and after legs. I still do intense cardio but not with the interval training. I'll the the recumbant bike(without intervals) or treadmill on leg days. Other days my style of cardio is 5 minutes of a machine at a time at top level (stairmaster, elliptical, or recumbant) for a total of 15-20 minutes with 5 minute cool down on treadmill. The tread feels so easy after doing that circuit! __________________ Carlos Rodriguez Commit your works to the Lord and your thoughts will be established. Prov 16:3 "A wise man is a man who still knows he has things he can learn." (My grandfather always tells me this) As iron sharpens iron so a man sharpens the countenance of his friend. Prov 27:17 www.fitnessbycarlos.com http://bodyspace.bodybuilding.com/PastorPump/ http://www.intensemuscle.com/28264-p...umps-prep.html www.billanddaveradio.com

01-01-2008, 02:35 PM	#8
tadams Middleweight Member Join Date: Jul 2006 Location: massachusetts- go sox Posts: 579	Very much looking forward to reading your posts. I have scoliosis as well pastor, so I know what boat your in with the squats. What legal test boosters do you find effective pastor? __________________ Best Supplements on the Web: www.Trueprotein.com Discount Code: THA222 "By the end I'm gonna be the only one standing"

01-01-2008, 02:37 PM	#9
bigbee IM Featured Member-January Join Date: Jul 2006 Location: WESTMINSTER Posts: 1,307	Hey man great start to your Journal! Look forward to seeing the results! My wife and I may try to make it to the Arnold depending on Finances! If so we'll have to meet for at least a couple of photos! Good luck and I'm subscribed! __________________ TO DO WHATEVER IT TAKES TO WIN THE 2009 COLORADO STATE!

01-01-2008, 03:03 PM	#11
bigchino Lightweight Member Join Date: Sep 2007 Location: North of the 49th. Posts: 329	OTC...lol, good way to put it! I didn't realize that in the states it is still legal to buy ephedrine. Here in Canada it is still legal, (though I've heard of it being banned or unavailable in at least one province), but it is available where I live, legally only allowed to be sold in 8mg caplets though (which just means you have to take more of them, but same result). Good luck with your prep. PRAISE THE GOOD LORD JESUS! __________________ This is what the LORD says: "Let not the wise man boast of his wisdom or the strong man boast of his strength or the rich man boast of his riches, but let him who boasts boast about this: that he understands and knows me, that I am the LORD, who exercises kindness, justice and righteousness on earth, for in these I delight," declares the LORD. --Jeremiah 9:23-24 JESUS IS LORD!

01-01-2008, 04:21 PM	#12
pastorpump Roundtable Expert Join Date: Jul 2007 Location: miami Posts: 345	Ephedra is illegal but ephedrine which is the artificial by product is legal. Go figure. Ya OTC keeps people from getting there blood pressure raised with arguements of the technicality of "natural". I got no problem with it. I try to stay legal and safe, agree or disagree with my "natural" or drug free status. I won't argue with anyone nor defend it, really no point.Stay strong brother. __________________ Carlos Rodriguez Commit your works to the Lord and your thoughts will be established. Prov 16:3 "A wise man is a man who still knows he has things he can learn." (My grandfather always tells me this) As iron sharpens iron so a man sharpens the countenance of his friend. Prov 27:17 www.fitnessbycarlos.com http://bodyspace.bodybuilding.com/PastorPump/ http://www.intensemuscle.com/28264-p...umps-prep.html www.billanddaveradio.com

01-01-2008, 05:11 PM	#13
IslandGirl Super-heavyweight Member Join Date: May 2004 Location: Colorado Posts: 10,355	I'm glad you started up a journal. I'll be able to get to know you better that way. Praise God for He has been with you through all your joys and trials. I pray that 2008 is filled with more blessings and His righteousness. Just want to say...God is Good. Happy New Year! __________________ I'm a TrueProtein Sponsored Athlete!!! I get my supplements where all the top female athletes get their supplements...True Protein! Get 5% OFF at http://TrueProtein.com with Discount Code: TPCTB http://www.myspace.com/fit_tracy

01-01-2008, 05:44 PM	#14
swingslammer Lightweight Member Join Date: Jun 2006 Location: In route and I can't fall out, Iraq Posts: 315	Hey Carlos, I subscribed...have heard your name around many times and seen some pictures of you here and there so I am interested to follow along. Just one question though..........are you going to let Rocky's "Beloved Kim" hypnotyze you? See you and good luck, Cal __________________ Here to chew bubblegum and kickass....and I am all out of bubblegum......no here is another pack !! My journal..... http://www.intensemuscle.com/showthread.php?t=25627

01-01-2008, 08:05 PM	#15
IronBrendan Super-heavyweight Member Join Date: Jun 2005 Location: University of Florida Posts: 6,821	I'm really excited to see you started a journal, man. btw I had a bad experience with Superdrol too. I took it precontest when I was dieted down because I was losing so much muscle. It actually made me go psychotic and I ended up in the hospital. __________________ "Intensity is finite, volume is finite, weights are infinite." - DC "Everyone seems to think having a strict diet is hardcore. Wrong! It’s so easy. There is no strain or effort. You just follow the damn diet! Hardcore is stuffing your face to the point where you feel like you’re going to pop and then going to get a milkshake." --Dave "Fuckin'" Tate Get 5% OFF at trueprotein.com with Discount Code: BTR777 Formerly El_Animal

01-01-2008, 08:51 PM	#17
pastorpump Roundtable Expert Join Date: Jul 2007 Location: miami Posts: 345	SwingSlammer....I came over here to get away from that!lol He is a character in real life as well. Not a bad guy just "unique". You can't always choose who goes to your gym. Stay strong over there bud. Hey Iron..thanks. I hear you on that. Some things aren't worth the trouble. I'll be posting my shoulder and arms tomorrow. Got to put the kids to bed. __________________ Carlos Rodriguez Commit your works to the Lord and your thoughts will be established. Prov 16:3 "A wise man is a man who still knows he has things he can learn." (My grandfather always tells me this) As iron sharpens iron so a man sharpens the countenance of his friend. Prov 27:17 www.fitnessbycarlos.com http://bodyspace.bodybuilding.com/PastorPump/ http://www.intensemuscle.com/28264-p...umps-prep.html www.billanddaveradio.com

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01-02-2008, 06:14 PM	#20
ROB550 Heavyweight Member Join Date: Oct 2006 Location: Performing Mickey Mouse Workouts Posts: 2,661	going to be watching this one for sure.....good luck with your prep! __________________ rOB550 If your not ripping a tendon your not working the muscle to its fullest capacity! MAkE iT A dIRt DanCe fLoOr AgAiN: Living for the INSULIN SPIKE!

01-02-2008, 06:54 PM	#21
pastorpump Roundtable Expert Join Date: Jul 2007 Location: miami Posts: 345	Ya bcylee. I'm all for freedom and what not but people need to be informed at least for there own safety. Thanks BB and Rob. Now for yesterday's delt and arms. Remember that I don't include WU only the max set. 9am 20minutes of cardio (late start because of last night) 5pm workout Rear delt on pec deck-stack x12+3 Wide grip chins 2 setsx8,6 (I use these to tie in rear delts with upper back) Smith press(Cybex brand) 3platesx8 , 2quarter 12 Cable laterals 80x12,6 Rest pause Front raise 135x9+4 DB shrugs 150x15 ,120x15 Bi's: Cybex machine curls Single arm 112x8 , 87 x12 close grip pulldowns 280x6 ,220x10 (old school movement) hammer curls 70x12 ,50x12 tris: Rope pushdowns 1set of 12(more for warm up) Smith closegrip 3platesx8 , 2Q x12 lying tri ext 185x10 135x15 cardio 15minutes Everything felt pretty easy last night. Really didn't want to be there but once I started it was all good. Thats why you should always show up..you never know how it can turn out. Today 6am 20 minutes of my machine to machine cardio 4:30 15 more on treadmill __________________ Carlos Rodriguez Commit your works to the Lord and your thoughts will be established. Prov 16:3 "A wise man is a man who still knows he has things he can learn." (My grandfather always tells me this) As iron sharpens iron so a man sharpens the countenance of his friend. Prov 27:17 www.fitnessbycarlos.com http://bodyspace.bodybuilding.com/PastorPump/ http://www.intensemuscle.com/28264-p...umps-prep.html www.billanddaveradio.com

01-02-2008, 08:10 PM	#22
IronBrendan Super-heavyweight Member Join Date: Jun 2005 Location: University of Florida Posts: 6,821	How did you front raise 135? __________________ "Intensity is finite, volume is finite, weights are infinite." - DC "Everyone seems to think having a strict diet is hardcore. Wrong! It’s so easy. There is no strain or effort. You just follow the damn diet! Hardcore is stuffing your face to the point where you feel like you’re going to pop and then going to get a milkshake." --Dave "Fuckin'" Tate Get 5% OFF at trueprotein.com with Discount Code: BTR777 Formerly El_Animal