Journey to 2010 NGA Natural California

[karim275]

Saturday 1/16/09

"TWIGS"

Leg extensions
105/25, 120/25, 135/25, 150/25 (holy krapp)
Leg press(feet together)
315/50, 495/40, 675/25, 765/25,25 (pretty sure i got 25,may have blacked out around 20-21, lol)
**Squat rack taken. Not sure if im upset about it?
Smith machine squats
225/20, 275/20, 20
Lying leg curl
100/20, 110/20, 120/20(very tough. my hams pump up very quickly)
Walking lunges
bw/3 sets
Db stiff leg dl
50s/20, 20, 20
Horizontal calf sled press
300/25, 400/25, 25, 25

very very tough. extreme pumps. muscles worked thouroughly, and joints spared. good stuff.
have to walk dowstairs to exit gym, then have to walk upstairs to my apt. KRAPP!!!!!!!!!!
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[karim275]

Monday 1/18/09

Seated hammer strength press
145/20,20, 225/15, 315/15, 335/12
BB clean/double press(two presses for each clean)
70/15,15,15 omg these are tough
DB bentover lateral/front raise hybrid
25's/12,12,16
High rope cable pulls(hands end at eye level)
80/15, 90/15, 110/15
Standing "Glass" db laterals
25s/12-7sets

Rope pushdowns
100/15, 110/15, 120/15
Overhead one arm db extension
35/12,12,12
DB kick backs
35/10, 10

New shoulder workout. Most incredible shoulder pumps ever. Great workout. A little gassed for triceps though.

__________________
LG Sciences board rep
www.lgsciences.com

These statements have not been evaluated by the FDA, do not constitute medical advice, and are not official or authorized comments by LG Sciences, LLC.

[karim275]

Tuesday 1/19/10

Calf press(on leg press machine)
315/25, 405/25, 495/25, 585/25,25,25
Seated calf raise
200/15-7 sets

Curl grip pulldown
100/15, 170/12, 210/12, 250/12,10
Smith machine deadlift
225/8, 315/8, 405/8
**superset with**
Close grip underhand smith machine row
225/15,15,15

One arm db row
150/12,12
**superset with**
Wide grip cable row
150/12,12

Straight arm pulldown
50/12-7 sets

Good stuff. Back toasted.
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[karim275]

TGIF 1/22/10

one of those crappy shoulder days!! had to lighter than i'd like

Incline db press
40s/20,20, 60s/15, 80s/15,12
Incline machine press
225/12, 240/12
Pec deck
220/12-7 sets

EZ bar curls
25s/15, 35s/12,12
Seated db curls
50s/10,10
'Flite' machine preacher curl
100/12-7 sets


not happy with weights used but sometimes I can, sometimes my shoulders dictate what I do. Good pumps though. Got a few comments about how swole my arms looked....
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[karim275]

Saturday 1/23/10

Leg extension
75/25, 105/25, 135/25, 165/25 (ouch)
Front squats
135/15, 225/12, 12
Leg press (feet close)
585/30, 675/30, 765/30*

Walking lunges (kettle bells)
35s/3 sets
Db stiff leg deadlift
80s/15, 15, 15
Standing single leg curl
80/12, 12, 12

Machine donkey calf raise
400/25, 25, 25
Seated calf raise
200/15, 15, 15, 15

felt pretty good today. knees a little tight but not too bad. increased reps on leg press by 5, time to up the weight.
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[karim275]

Monday 1/25/10

Arms

EZ Bar curls
2-25s/15, 15, 2-45s/12, 12, 12
Incline db curls
50s/8, 8, 8
Machine preacher curl
110/12-7 sets

Lying db skull krushers
35s/12, 40s/12, 50s/10, 10, 10
Overhead one arm db extension
35/12, 40/12, 45/10, 10
Cable pushdown
150/12-7 sets(x-over pulleys)

Great pumps. Elbow sounds like a bowl of rice krispies, no pain though.
Got about a hour's worth of sleep last night but couldn't miss a workout. I may not be the biggest, the strongest, or have good genetics, but no one's gonna out work me!!!!!
Prep starts monday at 18 weeks out, gonna be an intense but great ride.
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[karim275]

Some of my closest friends!

[AaronHeidebreicht]

It seems that we have some of the same close friends. Ha ha, those products are all staples in my diet and the Lipotropic is 3 of my 7 meals each day. Im surprised that with the Anadraulic Pump even off very few carbs I can still get a pump! Keep up the hard work man!

[karim275]

Wed 1/27/10

Standing side db lateral
15s/20, 20s/15, 30s/12, 40s/12,12
Hammer strength press
225/20, 275/15, 315/12, 335/8
Barbell power press**
80/12, 90/12,12
Smith machine upright row
135/12,12,12

Squat machine calf raise
6plates/30, 12plates/20, 18plates/15,15,15
Seated calf raise
225/15,15,15,15

very good, pain free workout(i love those)

**start at waist, pull bar to shoulders, press overhead twice, then return to wasit=1 rep. very tough, major pump.

overslept yesterday, so I'll be hitting back tomorrow
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[karim275]

Thurs 1/28/10

Back!!!!!!!!!!!!!

Deadlifts
135/12,12, 225/8, 315/4, 405/4, 505/4
T-bar rows
120/20, 145/12, 170/10
Seated v-bar cable rows
250/12,12
Wide grip pulldown
250/10,10
Standing handlebar hi-cable row
150/12-7 sets

felt pretty good this morning. took a while to warm up & get loose, kinda cold. T-bars were nice, havent done those since...........cant remember. Trying to get a little bit thicker, so I'll keep this routine for a while