AtownKing187’s BodyBlog

Phew…Part 3! This will be the last part to this "mini" series i got going. I hope everyone that has read this…has enjoyed it, and has took some of my words to heart.

How do you lift? Are you heaving the weight up, and cheating for every rep? If you are…you have what i liek to call…an "ego issue". Drop it…leave that ego crap at the door. You don’t NEED it! A big ego will only get yourself hurt..both mentally, and physically (sp?). When you lift..I want you to focus every ounce of energy you’ve got on the muscle you’re working. Feel each muscle fiber fire away…feel the burn! Put yourself into a "cool" state of mind. What i mean by that is…Lets say as an example you’re about to squat 315lbs for the first time. How many 45lbs plates are there altogether? You would count and say 6 rite? I say you’re wrong….there’s 4…hell maybe even less. Focus your mind to think that 315lbs is some other number…a lighter weight. You’ll get 315lbs like nothing, and you’ll be so riled up that you’ll want more..guess what?! You’ll get! You’ll get every freakin set when you’re focused to that extent. Try it out..and let me know how it goes..It works for me EVERY TIME, but to the skeptics..try it.

Cliffs:

1.Focus focus focus…i can not stress this enough.

2. It ain’t 315…its 225…set your mind to a lighter weight.

3. Keep pushing yourself no matter what.

4. Bodybuilding is hard work…so get use to the pain.

5. Get into the mind-muscle connection……i guarentee you’ll see trmendouse growth when you focus that hard.

6. Most of all..Have fun! Enjoy this great sport!

Till next time…(if you got any suggest on a topic i should write about next..let me know…i’d be glad to)

As we train our goal is to have some type of positive "impact" to our bodies. Whether it be gaining muscle or loseing fat. We need to see it to believe it rite? What if you looked ahead, and saw your perfect self…all ripped and bulging with muscles you’ve never even seen? I try to visualize what i want to look like when i train…I think of the muscles that i want to be huge/showing to their full potential.I can see a six..maybe eight pack, huge delts, thick almost godly pecs, and legs to go with it all. I see myself being at the top! You gotta visualize what you want your end results to be….When you train..train with full on intensity. FEEL each and every muscle fiber contracting…..ignore the burn. "Pain is just weakness leaving the body." -(i’ve seen that quote so many times) Your muscles hurt from a previous workout? DEAL….You wanna reach your goals correct? Push yourself to it! Don’t stop just because your’re hurting a little (unless its really an injury)..you’re not a wimp! You’re a GOD/GODDESS! You are #1 to you..don’t listen to anybody else when they tell you..you can’t make it. Because you can…and you will. Have faith…times will get rough, and you will feel like quitting.

        Don’t…don’t ever quit. It’ll just prove that you couldn’t make it. There will be people in this world that will put you down time and time again. Ignore them…better yet use it as fuel! Proveing others wrong can make for some great motivation in the gym. I know i’ve done it a few times myself. Someone piss you off? Don’t get mad at them…go in that gym and get mad in there…Lift your anger away!! I bet you will feel some much better after.

Pt. 3 tomm…i’ve got some studying to do.

Your brain pretty much controls what..and how you do something. Could your mind be holding you back from reaching your goals? It very well could be…your brain is a very powerful tool when harnessed and used to its full potential. Most of US don’t really associate our minds with lifting. We just go in there and do it..rite? How did you gain the confidence to bench press what you do now? Or even squat? You siked yourself up rite? You went in there..looked at that weight (whatever it may be) and said today is the day…I’m going to either lift this…or die trying. Guess what?…You did it! You killed that weight…straight murdered it! What’s next…YOUR NEXT SET OF COURSE! And you don’t even need to get all siked up again..and after pulling off that first set you’re ready for them all!!!!

Im tired/wore out….Till next time!!

ralph4u2c says to  (18:06):
well then run RPM/high dose EAA bulk powder and some Ebol
atownking187 says (18:07):
i was actually just thinking about getting some EAA
ralph4u2c says to  (18:07):
train as hard as possible because with the boost and energy from RPM, and the stupid quick recovery from ebol and EAA u could pack on a few solid pounds and strength through the roof
ralph4u2c says to  (18:08):
i would train a little harder/longer and what not due to your quick recovery, alot better than normal and its something to try ya know …. can only help
ralph4u2c says to  (18:08):
spice it up a bit
ralph4u2c says to  (18:08):
try to do a few different exercises for each muscle group, workout on different days for diff. muscle groups and run tht cycle w/ a good diet
ralph4u2c says to  (18:08):
would be hella sweet
atownking187 says (18:08):
werd
ralph4u2c says to  (18:08):
id also throw in some CrE2 and beta-alanine would be crazy senergy
atownking187 says (18:09):
deff..Beta-a
ralph4u2c says to  (18:09):
if u got the $$$, would be a KILLER "teen" stack
ralph4u2c says to  (18:09):
wouldnt necs. recommend RPM but ya know

Workout 4

Front squats:
205×15 (6 seconds down…with a 3 sec. pause at the bottom on all sets..makesfor a nice burn)
205×15
205×15
205×15
205×15

Squats:
275×15 ( kept weight same to really make sure im ready b4 i move up)
275×15
275×15
275×15
275×15

Db lunges:
40×10
40×10
40×10
40×10

Leg ext.:
140×10 (5 second pause at top on all sets)
140×10
140×10
140×10

Hammy curl:
105×10
105×10
105×10
105×10
Drop set
50×50

Hybrid Calf training also. http://www.bodybuilding.com/fun/fitshow30.htm

Close grip bench press:
145×15
145×15
145×15
145×15
145×15 (needed spotter last 2 reps)

Skullcrushers:
80×10
80×10
85×10
85×10

Cable pulldowns:
110×10
110×10
110×10
110×10

drop set

80xburnout

T-bar rows:
4 45lb platesx15
4 45lb platesx15
4 45lb platesx15
5 45lb platesx10
5 45lb platesx10 (possibly 5 plates on all sets next time)

Pull ups:
bdy+40×15
bdy+40×15
bdy+40×15
bdy+45×15
bdy+45×15

Deadlift:
250×15
250×15
250×15
250×15

Workout 3

Bench press:
180×15
180×15
180×15
180×15 (3 X-reps)
180×15 (3 X-reps)

Incline Dumbell press:
55×15
55×15
55×15
55×15
55×15

Incline flyes:
35×10
35×10
40×10
40×10

Db pull over:
80×15
80×15
80×15
80×15
80×15 (10 second over-load stretch at the bottom)

Preacher curl:
90×10
90×10
90×10
90×10

ss w/

Incline db curl:
35×10
35×10
35×10
35×10

Db shoulder press:
55×15
55×15
55×15
55×15
55×15

Db side laterals:
30×10
30×10
30×10
30×10

ss w/

Rear cable flyes:
20×10
20×10
20×10
20×10

Db shrugs:
80×15
80×15
80×15
80×15
80×15

Rear bb shrugs:
135×15 (10 second squeeze at top on all sets)
135×15
135×15
135×15
135×15
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Workout 2

Legs

Front squats:
205×15
205×15
205×15
205×15
205×15

Squats:
275×15
275×15
275×15
275×15
275×15

Db lunges:
35×10
35×10
35×10
35×10

Leg ext.:
135×10
135×10
140×10
140×10

Hammy curl:
100×10
100×10
100×10
100×10
Drop set
50×50

Did some Hybrid Calf training also. http://www.bodybuilding.com/fun/fitshow30.htm

Triceps

Close grip bench press:
135×15
140×15
145×15
145×15
145×15

Skullcrushers:
75×10
80×10
80×10
85×10

Cable pulldowns:
110×10
110×10
110×10
110×10

Back

T-bar rows:
4 45lb platesx15
4 45lb platesx15
4 45lb platesx15
4 45lb platesx15
4 45lb platesx15

Pull ups:
bdy+35×15
bdy+35×15
bdy+40×15
bdy+40×15
bdy+45×15 (Pr on weight and reps)

Deadlift:
250×10 (pr’s on all sets with weight and reps)
250×10
250×10
250×10

——————————————–
——————————————–
Overall a pretty damn good workout…Deads are catching up with my squats whichis a very very good sign..im not afraid of going heavy with them anymore. I got SAT’s tomm morning…sucks balls..but whatever. I can promise tomm.’s w/o is gunna be even more kick ass!!!!!!

Workout 1

Bench press:
180×15
180×15
180×15
180×15
180×15

Incline Dumbell press:
50×15
50×15
50×15
50×15
50×15

Incline flyes:
30×10
30×10
35×10
35×10

Db pull over:
80×15
80×15
80×15
80×15
80×15

Preacher curl:
90×10
90×10
90×10
90×10

ss w/

Incline db curl:
30×10
30×10
30×10
30×10

Db shoulder press:
50×15
50×15
50×15
50×15
50×15

Db side laterals:
20×10
25×10
30×10
30×10

Rear cable flyes:
20×10
20×10
20×10
20×10

Db shrugs:
70×15
75×15
80×15
80×15
80×15

Rear bb shrugs:
135×15
135×15
135×15
135×15
135×15
——————————————–
—————————————————————–
Got to use my RPM sample today. Pumps were amazingly good. I felt energized with just the RPM by it’s self. It really helped me kick some ass in there today. I walked away from the weights a proud man.

If you haven’t emailed Dirk yet for your sample of RPM..I reccomend you do it, and see what im talking about. Here’s the link :
http://forum.bodybuilding.com/showthread.php?t=2544001
I can’t wait to buy this stuff when it releases

Anyways…I had a kickass workout!!!!! High reps never felt SO good!!! Pumped to the maximum today!!!!!!!

New log..more detail…and more fun!!!

http://forum.bodybuilding.com/showthread.php?t=2561661