I'm the mo'fuckin Alpha Dawg

[Big VIC]

Bench press (x = rest pause)
185x7x4x5 with negative

Clean and press
95x6
105x4
115x3
125x2

Incline Skull Crushers ( x = rest pause)
100 x10 x 6 x4 1/2 I need to go back to 90 or 95 lbs form got a bit sloppy.

Lat pull down close grip hands facing each other (x = rest pause)
200x7 x4 x2 with a static hold on last rep.

Dead lifts
225x3
275x3
285x3
295x1

Had a universal torrent shake after work out now I have one more meal in a few...

 

[Big VIC]

For Breakfast I had 6 whole omega 3 eggs 4 pieces of ezekiel bread same supps as last time and had some Cal Free Brisk Tea.

 

[Big VIC]

For lunch I had

4 oz of cod
4 oz of shrimp
1 cup of rice
less then a cup of Rice pudding
and some veggies

 

[Big VIC]

Mon July 5th 2010

V- Handle preacher with rest pause
110lbs x 12reps
Plate Loaded preacher machine with rest pause
45lbs x 20reps
Leg Press pushing calve with rest pause
405lbs x 40reps
Lying leg curl with rest pause
130lbs x 15reps
Box Squat
315lbs x 8reps ( PR )
Squat Widow Maker
155lbs x 20


Random Facts about me
I weight 213lbs or 96 kilograms
I am 5'7 - 5'8 Depinding on the nurse :/
I still Doing DC Training
I am training at 5 AM
This work out I had bawls sugar free energy drink as a prework out drink.

 

[Big VIC]

Random Facts about myself
My Best Deadlift is 320lbs
I have been training for 6 years.
I hope to compete in a body building show in 2011.

Now for todays work out.

Incline Dumbbell press w/ rest pause
80lbs x 18 reps

Barbell standing press w/ rest pause
115lbs x 14 reps

Dips w/ rest pause
Body weight + 45lbs x14 reps

Close Grip Pull Downs w/ rest pause
200lbs x 15 reps with a static hold

Dumbbell rows
70lbs x 6reps
90lbs x 6 reps
100 lbs x 6 reps

 

[PrinceVegeta]

Training looks nice man!

 

[Big VIC]

Thanks prince!
Fri July 9th 2010
Inclined Seated Dumbbell Curls
45lbs x 15 reps

Straight Bar Curls
65lbs x 17 reps

Standing Calve raises
360lbs x 22 reps

Plate loaded kneeling leg curls (single leg)
90lbs x 21 reps

Squats
315lbs x 1 rep

widow maker squat
185lbs x 20 reps

 

[Rageking]

gettin big sheen!

gotta love those widow makers

 

[Big VIC]

gettin big sheen!

gotta love those widow makers

Yeah dude they are intense.

 

[Big VIC]

Yet again I will try this loggin online thing again
Still training DC I am 218lbs as of monday
Hope to re meet and meet some of you guys and once more be part of the community. meow!

Oct 18, 2010 (all rest pause sets are ten seconds of rest)
Inline Barbell press (rep range 11-15)
190lbs x 10 x 3 x 4 thats one set with three rest pauses.
(i bet the rep range so i get to add on 5 lbs next week yay)

Seated Front Dumbbell Raises (rep range 15-20)
22.5lbs x 6 x 6 x 4 rest pause set
(I did beat rep range but I would like to be in the 20 rep range so will stik with this weight for now)

Incline Skull crushers (rep range 20-25)
85lbs x 21
(did not right down the rest pauses just total reps)
(once again did beat the rep range but will like to stay her till I beat the 25 reps)

Wide Grip Pull dows (rep range 11-15)
230 lbs x 6 x4 x2 with static hold
(did beat rep range but I will like to be in the 15 range so will stay here)

Kroc Rows aka Dumbbell row on bench
100lbs x 6
100lbs x 6
100lbs x 6
video of said rows
http://www.youtube.com/watch?v=D7jAIdoORxI

/thanks for stopping by again hope to be part of this community once more.

 

[Big VIC]

10-20-2010

Chins
body weight (219 that day) + 45lbs x 11

Ez bar curls (11-15 rep range)
80lbs x 9 x6 x 3

Seated Calves
100lbs x 10 x 10 x 6

Dumbbell lying leg curls
55lbs x 10 x 6 x 6

Front squats
135lbs x 6
155lbs x 4
180 lbs x 1

Front squat widow
95 lbs x 21

 

[Big VIC]

Re: I'm the mo'****in Alpha Dawg

Oct 22, 2010

Dumbbell Bench (Rep Range 11-15)
100's x 9 x 4 x 3

Standing Barbell press (11-20)
135 x7 x 3 x 2

Close Grip incline (15-20)
155lbs x 9 x 4 x3

Deadlifts
135 lbs x 5 225 lbs x 5 275 lbs x 2 315 lbs x 1


Oct 25, 2010

V handle preacher (15-30)
120 lbs x 5 x 4 x 3

Ez Bar Curl preachers (15-30)
95 lbs x 5 x 7 x 3

Leg press calve
450 lbs x 31 reps

Lying leg Curls
170 lbs x 9 x 5 x 6

Squats
135 lbs x 6 225 lbs x 6 250 lbs x 6 315 lbs x 2

Widow maker squat
155 x 20

 

[PrinceVegeta]

Re: I'm the mo'****in Alpha Dawg

looking strong man!

 

[Lionheart]

Re: I'm the mo'****in Alpha Dawg

How you doing VIC!!?Nice work bro,..i dont remember your squat being that strong.