HFO3 My Daily Grind

[HFO3]

Im picking up from yesterday's quad day...I dropped my pre wo yesterday, I felt low on water (I wasn't) and light on carbs... so I hope this makes sense...


Yesterday was unsatisfactory...

SO... today I pounded some DARE by DIVINE with 2 NITRO 4 by IML and I went back to the gym and smashed some weighthttp://www.anabolicsteroidforums.com/images/smilies/winkfinger.gif


short warm up period included some leg curls and extensions... light weight and high reps... I didn't count them I just started a fire in THE HOLE!

SQUATS
1x135 x20
1x195x15
1x235x10
1x285x10
1x335x8
1x335x5
1x285x8
1x235x10
1x195x10
1x135x20

I superset every other set of squats with a rotation of leg curls (140 starting weight and went down as reps went higher) and leg extensions (185 same regiment as leg curls)... heavy sets included static resistance in both short and long contractions for a prolonged period of time under tension...

this WO is not for the faint of heart bahahaha bahahahaha

ISO AND TPP with some DBOL

My cool down was 15 minutes HIIT on the spin bike adjusted high tension and then back down... ***SWEAT*** or die.

http://brotherhoodofpain.com/attachment.php?attachmentid=7108&stc=1http://brotherhoodofpain.com/attachment.php?attachmentid=7109&stc=1http://i68.tinypic.com/auv506.jpghttp://i66.tinypic.com/20gd6vb.jpg

A few recent pics to bring up to speed... Im looking to add a few lbs, runnig some ISO and TPP test and 20mgs dbol pre wo on training days only.

I copy and pasted my log entry form *another board* Its good to be back here!

[ironjulius]

nice workout and shoulder brother keep killing it

[benlash74]

Damn! You just won my vote for best avatar. That is one hell of a squat session. I've done the 6 sets of 6 reps with 6 seconds down and 6 seconds up called satans leg day or something like that and the 100 reps of 135. Not all in one set. Had me throwing up about halfway through it. Nice work brother. You are stacked.

[HFO3]

Today was shoulders, calves and abs

DB press
45x20x2 super set 45's and 55's with DB laterals 10x20(warm ups included external rotations also)/15x20/20x15/25x10
55x15x2
65x8x3 super set each set of 65's with 35'sx8x3 little to no rest, super slow reps holding long contraction

ez curl bar front raises, slow and controlled holding peak contraction, retracting shoulders in the long position for trap stimulation
4 sets

DB rear laterals
20x20
25x10x3

cable laterals with variations of ROM 3 sets for a final burn I didn't count reps

Calves
seated calve raises
4x failure
standing calves
4x failure

Abs
4 sets to failure

15 minutes HIIT on the bike I adjusted resistance every 2 minutes

post wo shake
Divine Natural vanilla 2 scoops
Apple juice
banana
1 cup strawberries
about 470 calories 50 grams protein

[HFO3]

Damn! You just won my vote for best avatar. That is one hell of a squat session. I've done the 6 sets of 6 reps with 6 seconds down and 6 seconds up called satans leg day or something like that and the 100 reps of 135. Not all in one set. Had me throwing up about halfway through it. Nice work brother. You are stacked.

hahaha Yeah she does have a nice ass. Yep, yesterday was a body slamming, quad/glute killer wo.. started feeling it about 4am... thanks for dropping by

[benlash74]

Love those leg days when you dread walking up stairs. Lol I have been using the bike on leg day very similar, get some crazy good pumps and warms up the knees for squats. You ever throw in box jumps? Great log, will be following along. Thanks for sharing.

[macedog24]

Im picking up from yesterday's quad day...I dropped my pre wo yesterday, I felt low on water (I wasn't) and light on carbs... so I hope this makes sense...


Yesterday was unsatisfactory...

SO... today I pounded some DARE by DIVINE with 2 NITRO 4 by IML and I went back to the gym and smashed some weighthttp://www.anabolicsteroidforums.com/images/smilies/winkfinger.gif


short warm up period included some leg curls and extensions... light weight and high reps... I didn't count them I just started a fire in THE HOLE!

SQUATS
1x135 x20
1x195x15
1x235x10
1x285x10
1x335x8
1x335x5
1x285x8
1x235x10
1x195x10
1x135x20

I superset every other set of squats with a rotation of leg curls (140 starting weight and went down as reps went higher) and leg extensions (185 same regiment as leg curls)... heavy sets included static resistance in both short and long contractions for a prolonged period of time under tension...

this WO is not for the faint of heart bahahaha bahahahaha

ISO AND TPP with some DBOL

My cool down was 15 minutes HIIT on the spin bike adjusted high tension and then back down... ***SWEAT*** or die.

http://brotherhoodofpain.com/attachment.php?attachmentid=7108&stc=1http://brotherhoodofpain.com/attachment.php?attachmentid=7109&stc=1http://i68.tinypic.com/auv506.jpghttp://i66.tinypic.com/20gd6vb.jpg

A few recent pics to bring up to speed... Im looking to add a few lbs, runnig some ISO and TPP test and 20mgs dbol pre wo on training days only.

I copy and pasted my log entry form *another board* Its good to be back here!

Looking stellar HFO3!!! Glad to ,see you here!

[macedog24]

Subbed for the long haul!

[HFO3]

I've been resting and carbing...I wanted to swell my quads to new dimensions, today.

Started with IML nitro 4 x2 tabs and 1 scoop of DIvine Dare but earlier today my anxiety was THROUGH the damn roof^^^!~!! so I broke and took 1.0 mg _____ and some _____ x2 scoops... that was about 6:30am. I juts got home from the gym the combo did have a negative affect on my sttrenght today... but it was fair tradeoff,, as I often say "everything cost ya something"... I needed that anxiety GONE...it cost me in the gym...

HIIT warm up for 8 minutes

Leg curls 2 sets mid range weight, holding the peak

SQUATS
135x20
185X15
225x10
275x8
315x8
275x8
225x10
135x20
135x16

adductor
abductor
leg extensions
ALl 2 exercise were a rotation of 2 sets each 15-20 reps each set, I was literally zapped , nothing left in the tank, zero fuel. made my way to th spin bike for 8 more minutes of cool down and went home

PWO shake
2 scoops divine natural
1 cup strawberrries
SImply orange 8oz or so...

[HFO3]

I need some motivational help today... Im going to scoop some Divine dare and 2 iml nitros and crush some weight :lifghn153:

details forthcoming... thanks to my brothers in Iron who stop by and support me!

[HFO3]

https://www.youtube.com/watch?v=rc6VANCNMjo<a href="https://www.youtube.com/watch?v=rc6VANCNMjo" target="_blank">
https://www.youtube.com/watch?v=rc6VANCNMjo (https://www.youtube.com/watch?v=rc6VANCNMjo)