The Creator's tales of pain

[PrinceVegeta]

Prize: Appreciate it man! Life happens but I just work as hard as I can.

Prince: Its going awesome man. Things are looking really good for it getting bought, abc family has been looking into it pretty seriously.

that's really great news man!famous and buff....somebody is going to get some serious pussy!!

 

[The Creator]

Alright brothers, just finished up a heavy upper day. Energy levels were very low today for some reason but I plugged away!

Bench press: 135x12, 185x10, 225x7, 275x3, 255x5, 255x5, 255x4
Bent over rows: 135x12, 185x12, 315x6, 315x6, 315x4, 275x5, 275x5
Barbell overhead press standing: 135x6, 155x5, 155x5, 135x5
Wide grip pull up: bwx8, bwx8, bwx6, bwx6
Close grip bench press: 185x8, 185x7, 185x6, 185x6
Close grip EZ curl: 120x7, 120x7, 120x6x 120x6

By the end of the workout I was pumped. Might do a heavy lower day tomorrow or a light one. I'll just see what I feel like!

 

[PrinceVegeta]

Looks awesome man! keep up the good work actor...

 

[philosopher]

I really like your exercise selection. Keep up the good work

 

[pGhi]

Strong as usual!!

Keep those numbers coming!!

 

[The Creator]

Prince: Thanks my man. Im aiming to be a swole actor
Philo: Appreciate it! I just try to keep it simple and make the most of my energy.
pGhi: I will sure try to keep them up! Thanks for checkin it out!

 

[Daniel Andersson]

Strong last session TC

 

[Mikew]

The Creator creates yet again a successful session, way to go!

 

[Hypocrisy86]

tremendous work on those benches man
225 with 2 sets thats what i callll lifting
lovin them EZ curls too, heavy weight to boot
keeep it up man!

 

[ironheart]

great session mate. those bent over rows are huge. good job

 

[The Creator]

Dan: Thanks! Lets hope they get bigger and better!
mikew: Haha! thanks for the support bro!
Hypo: Appreciate it dude! I have worked very hard on my bench!
Iron: Thanks man! Heavy rows have really helped improve my back!

 

[The Creator]

Just got back from a light leg day. I wanted to do a heavy day but decided against it because I think it is a lot of stress on the back to go from heavy rows one day to heavy squats the next. Anyways, I was dripping sweat and my legs were burning :crymeariver:

Unilateral leg press: 185x25, 225x20, 270x15
Dumbell stiff deads: 70'sx15, 70'sx15, 70'sx15
Smith lunges: 135x15, 135x15, 135x15 (15 reps each leg per set)
Leg extensions: 130x15, 130x15, 115x15 BURN!!!!!
Seated calf raises: 135x20, 135x20, 135x18, 90x20, 90x20

I really think that these light days have been improving my legs in both size and strength since I started this program. These are great for auxilary work and for just focusing on isolation and stretch/contract. Tomorrow is a day off but will most likely do some cardio.

 

[Rocky]

Nice choice swappoing the weight up and hitting the higher reps - must have got a great burn from it. And the weight is still damn respectable even with the higher reps!

 

[The Creator]

^^ Thanks Rocko! I feel an awesome burn and feel it hits the muscle in a totally different way than the heavy compound training. I find it to be a great combination!

 

[The Creator]

Alright my fellow brothers of iron. Just finished up a light upper day and it felt great. Mainatained an incredible pump throughout the whole workout and energy levels were through the roof!

Incline db press: 50x15, 70x15, 90x12, 90x12, 85x12, 85x12
One arm db rows: 50x15, 70x15, 100x12, 100x12, 100x12, 95x12
Flat db fly: 50x15, 50x12, 50x12, 45x12
Lat pull down: 195x12, 195x12, 170x12, 170x12
Skull crusher: 95x12, 95x12, 95x12, 85x12
Dumbell curls: 50x12, 50x12, 45x12, 45x12

This is the last week of doing these exercises on this light upper. Next week I am planning on switchin up all my angles and exercises. I have a heavy leg day tomorrow that is going to be brutal so stay tuned!

 

[Rocky]

Awesome session. That's some great weight to be repping out on incline DB.

All of it in fact!

 

[The Creator]

^^ thanks Rocko! This upper/lower body training I have been doing has already produed some strength gains.

 

[philosopher]

Can you post your new protocol..? Always interesting to see.

 

[The Creator]

Can you post your new protocol..? Always interesting to see.

I have been doing this program for about a month now and I dont feel that my gains have plateaued so I will continue to follow the same light and heavy upper lower but I will switch up some exercises. For the past month my heavy upper day has consisted of flat bench and then standing overhead press. I think I am going to switch this to incline barbell and seated millitary press. I have been switching back up week by week and will continue to do that, probably start throwing in some rack deads. The light upper day will turn to either flat db's or flat smith press to start and I havent decided yet what I will do for back but I will think about it. Basically, I will be switching up the exercises as as I see fit for improvement.

 

[philosopher]

^^ Sounds good toe me, dont change a winning team