I'm the mo'fuckin Alpha Dawg

[Big VIC]

I also did cardio today For 45 mins will hit baack tonight cant wait for them deads

 

[Rageking]

I also did cardio today For 45 mins will hit baack tonight cant wait for them deads

 

[Samoan-Z]

I'll be waiting for them deads.

 

[DriDDeRz]

Vic bro, how are you mate
Its such a shame you havent been on mecca much, just isn't the same

Hope your doing good and work is fine

 

[Big VIC]

Apr 26, 09
Leg Day ( I used the rest pause method on squats and leg press)
I started off with 5 Sets of 20 rep squats on the smith machine virtually no rest im between sets
Set 1 110 lbs x 20 reps
set 2 90 lbs x 20 reps
set 3 70 lbs x 20 reps
set 4 70 lbs x 20 reps
set 5 70 lbs x 20 reps

Then I did one set of 25 reps on a leg press
Set 1 160 lbs x 25 reps

I did not want to get up from the leg press but I mustard up all my strength and moved on to the leg extension with 2 sec pauses on top and slow negatives

set 1 50 lbs x 10 reps
set 2 50 lbs x 10 reps
set 3 50 lbs x 10 reps

Then after hitting quads I moved on to calves even though I had issues walking lulz :gaysign: I did seated calve raises all sets to failure

set 1 70 lbs x 15 reps
set 2 90 lbs x 12 reps
set 3 100 lbs x 10 reps


After the seated calve raises I moved on to the donkey calve raises all sets to failure once again...

set 1 160 lbs x 12 reps
set 2 160 lbs x11 reps
set 3 200 lbs x 7 reps

Finished every thing off with some leg raises and crunches...
My training is very intense with no rest just a gulp of water and changing the plates so I move fast and most my work outs are under 45 mins...

Thank you for my coming by. ( sorry for all the writing / reading I really need to work on it so I think this is the place to help me out a bit...)

Im really training intense at the moment Im trying to leave it all at the gym no regrets style . ( always trying to beat this mother fuckin log book) Im also in cutting phase doing 60 minutes of cardiovascular work a day ( 40 minutes before breakfast and 20 mins after I train or late at night). Im just taking creatine, whey isolate, EAA's and some non stim fat burners. My diet has been spot on as of late and there are some progress photos in my picture thread...

 

[miamiracing]

great work! hope you grow some nice quads with the 20rep method

 

[Big VIC]

great work! hope you grow some nice quads with the 20rep method

It has been really effective for my self Miami but I very it with lower reps and heavier weights every other week.
Thank you for stopping by Miami.

 

[raggamuffini]

Nice session! High rep leg days always feel good
I'm looking forward to seeing more great work on your log

 

[Big VIC]

Nice session! High rep leg days always feel good
I'm looking forward to seeing more great work on your log

Lol oh they do seeing that I can barley walk today...
Thanks for stopping by...

 

[Big VIC]

Post Workout Pic

shitty lighting

I did Chest and Biceps today. I started off with Incline Smith machine bench super sets with push ups to failure.

set 1 90 lbs x 10
set 2 110 lbs x 10
set 3 90 lbs x 10
set 4 90 lbs x 10

I moved on to incline bench flies supers sets with legs on bench push ups to failure.

set 1 25 lbs dumbbells x 12
set 2 30 lbs dumbbells x 8
set 3 30 lbs dumbbells x 6

Then did bench press with slow negatives focusing on the contraction..

set 1 95 lbs x 10
set 2 115 lbs x 8
set 3 115 lbs x9
set 4 115 lbs x6

My chest was done so I moved on to Biceps. I did seated Bicep Barbell curls

set 1 55 lbs x 10
set 2 65 lbs x 8
set 3 65 lbs x 6

I moved on to spyder curls which Totally killed my arms.

Set 1 45 lbs x 12
set 2 55 lbs x 8
set 3 55 lbs x6


Then for my last exercise I did Hammer curls

Set 1 30 lbs x 6
set 2 30 lbs x 7
set 3 30 lbs x 6

Also Did hanging leg raises and crunches...


Thanks every one for stopping by Cardio today was perfect and diet as well Im also weighting in at 175 pounds 5 pounds of water I hope ...

 

[Big VIC]

Post work out pics

Back

Seated revers close grip lat pull down
set 1 100 lbs x10
set 2 130 lbs x6
set 3 140 lbs x6
set 4 150 lbs x4

Bent over rows
set 1 95 lbs x8
set 2 105 lbs x10
set 3 105 lbs x10
set 4 110 lbs x8

Pull ups
6 hold on top for a few seconds
4 hold on top for a few seconds
4 hold on top for a few seconds
3 hold on top for a few seconds

DeadLifts
set 1 135 x10
set 2 225 x3
set 3 275 x1

Dips
Set 1 8 reps
set 2 9 reps
set 3 10 reps
set 4 9 reps

Close Grip Bench
set 1 140 lbs x8
set 2 150 lbs x8
set 3 150 lbs x10
set 4 150 lbs x6

Cable rope
Set 1 60 lbs x12
set 2 75 lbs x 8
set 3 90 lbs x 7
set 4 100 lbs x6x drop set to failure

 

[miamiracing]

good work mate! i found out that my triceps respond the most if i give him high reps with heavy weight (12-15 reps on extensions) and 6-8 sets a week.
might wanna try that out and see how its goin

 

[Big VIC]

good work mate! i found out that my triceps respond the most if i give him high reps with heavy weight (12-15 reps on extensions) and 6-8 sets a week.
might wanna try that out and see how its goin

Thanks for the advice will try I like to switch up high reps with low reps every other week any who...

 

[miamiracing]

meow

 

[Big VIC]

meow

nice nice

 

[Big VIC]

Im the mofucking Alpha Dog!!!

Bench
205x5
225x3
225x3
225x2
225x3

Db bench
75 lbs dumbbells x8
80 lbs dumbbells x6

Close Grip
120x12
145x8
155x6

Dips
me x 12
me x 8

push downs
40 x 15
40 x 15
40 x 15


Finished with abs...:gaysign:
40 x 15

 

[pGhi]

Solid workout dude! I did 225x3 too a few days ago and it wasnt easy

 

[Skeptic]

Nice benching Vic! I wish I could bench 225lbs haha

 

[Big VIC]

Nice benching Vic! I wish I could bench 225lbs haha

Your not i thought you were storger then me at bench...

 

[Big VIC]

Solid workout dude! I did 225x3 too a few days ago and it wasnt easy

Its getting easier though right pigster hehe