smash fuckin weights

I got a new one.


Get this......


"E F S"


Eat- fucking -sostenol Gice some to kitty, too righ tin his tuna

Started another 2 week cycle of clen like an hour ago.

This morning weight was 239lbs.

8.28.06

8:45-9:45pm

BB Squats:
135x15
185x12
225x12
275x10
325x6

Seated DB Arnold Presses:
40x12
50x10
60x9

Long BB T-Bar Rows:
135x15
180x12
225x8

Bentover DB Rear Delt Raises:
25x10
25x10
30x10

DB Hammer Curls:
55x10
60x10
70x10

Pec Dec Machine:
135x12
165x12
210x6

Had some soreness in traps, upper back, triceps from yesterday's workout. Was tired after work, thought I was gonna suck ass at squats but they weren't so bad.

Will rest tomorrow.

Started Day 1 of second 2 week clen cycle today.

SFW!!

8.30.06

10-10:45am

Took day off today to go to Yankees game. Wasn't sure if I was going to be able to SFW later so I went in the morning to get it out of the way. Had to be out by 11am so I just did a few things to get in and out fast.

Flat DB Bench:
75x12
85x10
100x10 new pr on reps

HS Incline Chest:
180x12
270x7

Deadlifts:
225x12
315x10
406x6

BB Upright Row:
90x12
100x10
110x10

This is probably the earliest I've ever trained and the energy I had was pretty good. Woke up around 9am. Took shorter rest between sets since I was pressed for time but strength and energy was still pretty good.

SFW!!!

8.31.06

8:15-9:30pm

BB Decline Bench:
135x15
185x12
225x12
275x9 (almost 10, didn't quite lock it out)

BB Rows:
135x12
185x10
235x8

BB Push Presses:
135x12
185x8
185x8

HS Pulldowns:
180x12
270x8
270x6

BB Shrugs:
225x20
325x15
385x10

EZ Bar Preacher Curls:
75x15
95x8
95x8

Cable Tricep Pushdowns:
#10x12
#12x7
#11x8

Almost didn't workout today but my evening plans were cancelled so went to SFW with my friend. Shoulder felt fine during declines, very happy about that.

Good energy, got a bit tired towards the end but sucked it up.

Will rest tomorrow and maybe Saturday, not sure.

SFW!!!

wait till u start your cycle willis. huge gains comin up!!!!!!!

word up i hear that, its the shit thats why. i like taking superdrol and doing wrist curls all day and thats it

9.3.06

2-3pm

DB Incline Bench:
65x12
85x9
85x7
80x8

HS Incilne:
180x12
270x8
300x7

Long BB T-Bar Row:
135x15
205x10
205x10

Seated DB Arnold Press:
45x12
55x10
60x8

Lat Pulldowns:
#14x10
#15x10
#15x6

DB Rear Delt Raises:
25x10
30x10
30x10

Energy wasn't there today. Didn't feel strong. Oh well it happens.

SFW!!!

9.5.06

9-10pm

DB Flat Bench:
75x12
85x10
100x10
110x6

HS Chest:
270x12
360x6

BB Rows:
185x10
205x10
225x8

BB Upright Row:
95x12
115x10

HS Pulldown:
180x10
270x6

Hack Squats:
2 plates per side x10
2 plates x10

Incline DB Curls:
25x10
30x10
35x6

Great energy today. Would've done a few more sets but only had an hour to train.

Did the hack squats for the first time ever. It's a very awkward movement. Not sure if I can get into it. Might just stick with regular squats.

SFW!!!

9.7.06

9-10pm

Incline DB Bench:
65x12
85x10
90x8
90x7

HS Incline Chest:
180x12
270x10

Deadlifts:
225x12
365x10
415x6

Smith Machine Shoulder Press:
125x10
155x9
175x5

DB Hammer Curls:
50x10
60x10
70x8

superset with:

Cable Tricep Pushdowns:
#10x12
#11x10
#11x7

Energy was decent tonight. Felt stronger on the incline DB presses. Making good progress there. Chest feels harder and thicker each day.

Tried the smith machine presses for first time in a long time. Would've done BB push presses but too fucking tired for that right after deads. Felt stronger on them after doing BB presses for the past 2 months or so.

SFW!!

9.9.06

1:30-2:15pm

Had some shit to do prior and had to be ready for something around 3pm so I had to squeeze in some quick training. Nothing major here, just glad to SFW.

BB Push Presses:
135x10 strict set, no push
155x12
185x10

HS Hi Row:
180x12
250x10
250x10

Closegrip Lat Pulldown:
#14x8
#12x10
#11x10

Machine Pec Dec:
165x12
180x8
180x7

Preacher EZ Bar Curl:
75x15
95x8
95x6

Decent energy. Didn't get much rest in between sets since I had to be in and out fairly quick. Went to the batting cages like an hour before this, took about 75 swings. Getting ready for fall ball season on Sunday!!!

SFW!!!

9.11.06

8:15-9:30pm

BB Flat Bench:
135x20
225x10
275x5 new pr on reps
315x1

HS Chest:
230x10
360x8

BB Row:
185x12
185x10 tried reverse grip
235x8

Seated DB Arnold Presses:
50x10
60x7
60x5

BB Upright Row:
95x12
115x10

Seated Alt DB Curls:
35x10
40x10
45x6

Cable Tricep Pushdown:
#11x12
#12x9
#13x5

Good energy today.

SFW!!!

Look at that, the gym gets flooded with hos, and Will starts lifting like a beast


I'd like to bring in a blow up doll in the gym, dress her up. Smack her and scream at her. Introduce her to other people in the gym as your "new girlfriend Ginger"

9.12.06

9:15-10pm

Good energy. Again had to rush the training since they close at 10pm. Right shoulder was a little sore for some reason. It was annoying all day long but didn't really feel it after warming up.

Didn't do a 4th set of squats. Kinda felt something weird in my glutes and hams, like a tingly feeling. Nothing major but I didn't want to chance it with 300+ lbs on my back. So I did some leg press to get more work in.

Was exhausted at the end of all this.

BB Squats:
135x15
225x10
315x10

Leg Press:
3 plates sidex15
5 plates sidex10

Long BB T-Bar Rows:
135x15
180x10
225x8

HS Pulldowns:
180x12
270x6
230x6

Low Cable Crossovers:
30x10
25x10

HS Low Row:
180x10
270x10

Bent Over DB Rear Delt:
25x12
30x10

DB Hammer Curls:
60x12

Tried the waxy maize starch for the first time today PWO. Mixed about 1.5 scoops (ON's scoop about 45g) of WMS, 5g creatine mono, 5g glutamine, 3g AAKG and drank. Tasted like chalk. Gotta get used to it.

Then 20 minutes later mixed my whey and bcaa's and drank.

After drinking the WMS my muscles kept their pumped hard feel. Not sure if this what the WMS is supposed to do. Will up it to 2 scoops next time, about 60g.

SFW!!

9.14.06

8:15-9:30pm

BB Incline Press:
135x15
185x10
225x6
225x3

HS Incline:
180x12
230x10

Rack Deadlifts:
225x15
365x12
405x10
495x8

HS Hi Row:
180x12
250x10
270x8

Smith Machine Shoulder Presses:
125x10
155x10
175x6

EZ Bar Preacher Curls:
75x10
95x10
95x10

Rope Tricep Pushdown:
#8x12
#9x9
#9x9

Looks like I hurt my right shoulder a little bit following Monday's training. It was sore through yesterday morning. Really felt it while doing BB incline. Same problem I had last fall but this time it's the right shoulder not left shoulder. Pisses me off. I'll have to go back to DB's and see if it still bothers me.

Waxy Maize Starch:
Took one scoop (about 35g) preworkout with 10g Xtend, 3g AAKG, 3g Tyrosine. The one thing I noticed about the workout is that I had more strength. Especially at the end of the workout when I'm usually tired. I banged out more reps on these exercises than last time. It could be from the extra glycogen the WMS provides.

Took 2 scoops postworkout with creatine and more bcaas. Other than my right shoulder hurting I felt hard and pumped, especially in the shoulder and arms. Again 20 minutes after I took my normal whey pwo shake.

So I think WMS really works. Will continue to use 1 scoop pre and 2 scoops post workout. Too early to tell any major changes but so far the added endurance is a plus.

SFW!!!

My WMS arrived yesterday and I took 1.5 scoops post workout w/ orange Xpand in a Blender Bottle. It mixed very well and even tasted pretty good w/ the Xpand. I may have to try it your way, w/ the 3 scoops total.

Are you using that as your only post workout carb or are you also doing a simple sugar? I drank about 28 oz. of Gatorade a few mins after the WMS. Not sure if I needed it or not but didn't wanna take chances so I did it....then had my WPI about 20 mins later.

The first time I used WMS I drank it plain with water. The taste left a lot to be desired. It tasted like starch. The Xtend sure helps.

After the post workout WMS I mix like 25g of dextrose in with my whey.

Ok, that's pretty much what I did, as far as the macros go, just like 15 more grams of carbs. I was prob getting about 40 or so grams of simple carbs from the Gatorade. I figure another 15 grams doesn't hurt post workout. I usually do 2 scoops of WPI, or about 46 grams.<br><br>pre workout, I've been using a maltodextrin/amino/caffiene blend I got on clearance at GNC. It gives me like 50 grams of carbs, so I dunno if it'd be necessary to do the 1 scoop of WMS in w/ that...whatcha think? I'm bulking w/ my cycle, so it might actually help.