I'm the mo'fuckin Alpha Dawg

[Hypocrisy86]

well my flat benching went downhill my arms cant handle passed 230lbs
so i switched over to the hammer strength, i dont wanna end up in the hospital because of benching. dont worry man, you'll get up there!

 

[Rocky]

Bench is weak for me. Persevere and try some different stuff to coax it out of the rut. Session looked good though!

 

[pGhi]

Nice chest training in there

 

[Big VIC]

Hypo Im sorry to hear about your arms not being able to handel that much weight but your chest does not look like it missed a beat.


rocko well im trying this new routine hopefuly i see some improvements

pghi thanks for stoping by

Now im off to hit the gym

 

[PrizeFighteR]

Looks like you have a pretty good strength on the bench press. My bench press has always blown. Going into junior year of high school I maxed out at 120...no lies. I just finished my first semester of college and max out at 220 now. Takes time but it looks like you know what you're doing. Get some pics up bro!

 

[onebigeric]

Flat benching is an overrated dinosaur lift anyway, so don't let it get you down. Excellent work all around Vik; keep it up

 

[Big VIC]

Some back work 45 mins


Cable pull downs
130x12
170x10
200x7
190x8
Reverse Barbell rows
50x15
90x10
110x6
110x8
Dumbbell rows
75x12
90x10
110x6
110x8
Barbell shrugs
140x12
160x11
200x8
210x6
Rear shrugs
90x12
140x8
160x8
calves
standing
240x15
330x14
450x10
495x6 whole stack
Seated
90x12
135x8
135x10
135x8

Thanks prizefighter and bigEric for stopping by
Ill have some pics by the end of next week

 

[Lionheart]

Exellent choise of exersises.Good workout

 

[Big VIC]

Thanks for stopping by lion

 

[Big VIC]

pics of me at 175 they where taken today the 29 of dec

sorry about the back pics i couldent really take a good one.

 

[Rocky]

Session was great - lot of work in short space of time. Good to see some pics. Legs are good. Got good bulk overall - consistent training will do the trick! Keep at it.

 

[Rageking]

nice sessions, looking pretty good overall, legs looking pretty damn decent

 

[Big VIC]

Shoulders shawtys

Rear miltary presses
50x8
70x8
90x8
110x6
120x4
Front M.T Presses
110x8
140x6
130x8
90x9
90x10
Bent over laterals
22.5x12
30x8
30x8
30x8
Tri's shawtys
Nosebreakers at a incline
60x12
60x10
60x10
60x10
Machine Dips
270x10
315x8
330x10 whole stack
330x9
single handle push downs
40x12 x2
50x12 x2
60x8 x2
60x8 x2
Sep dumbbell arm ext
20x12 x2
30x6 x2
30x5 x2

abs
str leg raises 4 sets x 12
bent leg 4 sets x 12
Crunchs 4 sets x 12
Nice pump on my tris and shoulder
Thanks for the comments guys im busting my ass and its really paying off

Long term goal compete in 2009 (hope to get there)
Short term goal get up to 210 lbs


supplments used

Ran out of waxy mazie so started using Universal Lava
Shock Threapy
ZMA
L-Ornithine
Bee pollen
Mealatonin
Pro 5 protein
and teh Flax seed
Animal Pak

 

[PrizeFighteR]

That back session a couple days ago was very strong! Got some pics up and it looks like you're off to a great start. Keep at it bro!

 

[Hypocrisy86]

One helluva workout der buddy!
i See your doing the one arm handle pushdowns too
those are Excellent for those horse shoe shaped triceps man
very good. both those MT presses look insane,
back and front still kept over 120lbs?
major props man!
ZMA is good man, good choice
i take, it, And Natural Sterol complex from universal nutrition
2grams egg protein per 6 tablets, 20% calcium, DNA RNA etc
good supplement man, 16$ for 180 caps (months supply)
hope your goals are met with no delays my friend
that was a good workout!

 

[Lionheart]

Hey vik great workout there buddy!I see lots of work done there.Got some nice pump there i bet..

 

[Big VIC]

One helluva workout der buddy!
i See your doing the one arm handle pushdowns too
those are Excellent for those horse shoe shaped triceps man
very good. both those MT presses look insane,
back and front still kept over 120lbs?
major props man!
ZMA is good man, good choice
i take, it, And Natural Sterol complex from universal nutrition
2grams egg protein per 6 tablets, 20% calcium, DNA RNA etc
good supplement man, 16$ for 180 caps (months supply)
hope your goals are met with no delays my friend
that was a good workout!

Hypo i might just give those a go 16 buck a roos cant beat that.

Thanks for the comments every one.

 

[Big VIC]

My training partner was M.I.A :angrydude:had to do legs to day due to gym closed on tuesday and i dont want to miss another leg dayMy leg were dead after this

Well today leg day no partner

20 mins of cardio

Squats
90x12
140x8
150x8
150x7
90x10
Leg press
180x12
360x10
540x6
540x6
SLDL
90X12
160X6
180X3
180X3
LEG EXT
90X6
70X12
80X12
90X12

Lying Leg curls
70x12
90x8
120x6
130x6

 

[Rageking]

decent leg session, just stay consistent and you will get those numbers up to match the upper body numbers

 

[PrizeFighteR]

Good leg press numbers man, especially after squats! Like Rage said keep at it vik