RAMBOLO : The AK-47 and Barbell Club

[inhiliator5000]

oh man..i almost forgot...

heres my post workout nutrition...well, besides the protein shake immediately after i worked out


chicken 1.jpg

chicken 2.jpg




chicken breast with paprika, black pepper and olive oil... fucking delicious!

[inhiliator5000]

Chest today.. old school style session.

Incline BB Press
95 x 12
135 x 10
185 x 10
205 x 10
225 x 8 + 2 rest paused
235 x 3 drop 225 x 3 drop 185 x 4

Flat BB Bench
185 x 12
205 x 6 + 4 rest paused
135 x 15

Incline DB fly
45 x 15
50 x 12
50 x 12

Flat DB FLy
40 x 8
dropset
35 x 6
dropset
30 x 5

Low incline DB pull over
40 x 15
60 x 12
60 x 12

[Austin_Bicep]

Damn, everyone training chest today and shit....looks very similar to my routine except barbell first, inclines second. The flat bench seems really low for the incline numbers your putting up? Was it just fatigue from the prior heavy sets or are you just a freak when it comes to inclines lol? Either way good session.

[inhiliator5000]

Damn, everyone training chest today and shit....looks very similar to my routine except barbell first, inclines second. The flat bench seems really low for the incline numbers your putting up? Was it just fatigue from the prior heavy sets or are you just a freak when it comes to inclines lol? Either way good session.

a freak? lol no way dude... you are the true freak when it comes to big weights.. but i do appreciate the compliment. thank you

no, its just that i havent flat bench pressed in many many months.. i've always done dumbbells because they're easier on my shoulders.. and i was a little wiped out from the incline benching.

[inhiliator5000]

515 deadlift attempted...and failed

so as the title states..i attempted a 515 deadlift and i did lock out.

I got it up, but i just couldnt lock out...that shit is goddamn heavy too.. well, theres always next week!

anyways, back (rowing) and traps

Deadlifts
135 x 8
225 x 2
315 x 2
405 x 1
455 x 1
495 x 1
515 = DID NOT LOCK OUT!

Bent over BB Row
135 x 15
185 x 12
205 x 10
205 x 10
235 x 8

One Arm DB row
100 x 12
105 x 10
105 x 10

BB Shrug
185 x 15
225 x 12
225 x 12
275 x 10

Seated Close Grip cable row
150 something? x 15
180 something? x 12
180 something? x 12

[Austin_Bicep]

Next time scrap the 495 warmup set and go straight for 515 I'm sure you got it next time. Nice job.

[inhiliator5000]

Next time scrap the 495 warmup set and go straight for 515 I'm sure you got it next time. Nice job.

yeah, i was thinking about that.. i was going for as little warm up sets as possible to save my energy.

515 is no joke brother...shit. i tried it 3 times, got close the 2nd time, and the 3rd time i barely got it past my shins.. i need to rethink my strategy next week lol.

[inhiliator5000]

man, it is raining like crazy here..

for the most part of today, i'm probably gonna be doing homework so that i dont have shit to worry about during the week.

doing all the grunt work on saturday enables me to free up my schedule during the week so i can focus a lot more on training.

well, heres to a long and boring saturday!




i am gonna play the shit out of some call of duty mw2 when i finish though..

and delts and triceps tomorrow! fuck yeah

[Dkalban]

man, it is raining like crazy here..

for the most part of today, i'm probably gonna be doing homework so that i dont have shit to worry about during the week.

doing all the grunt work on saturday enables me to free up my schedule during the week so i can focus a lot more on training.

well, heres to a long and boring saturday!




i am gonna play the shit out of some call of duty mw2 when i finish though..

and delts and triceps tomorrow! fuck yeah

Just be glad you guys werent hit by the snowstorm out here on the East Coast. My dad back home in Brooklyn spent most of the day digging out the walkway, the driveway and the sidewalk.

I mean, I go to school up in Buffalo, and even Buffalonians are going "Thats alot of snow".

We're having some here now, just not as heavy (and probably more likely lake effect) as closer to the Atlantic.

[inhiliator5000]

Just be glad you guys werent hit by the snowstorm out here on the East Coast. My dad back home in Brooklyn spent most of the day digging out the walkway, the driveway and the sidewalk.

I mean, I go to school up in Buffalo, and even Buffalonians are going "Thats alot of snow".

We're having some here now, just not as heavy (and probably more likely lake effect) as closer to the Atlantic.

lol thank god its not like that here. at least the rain stopped already.

[inhiliator5000]

alright..i had a hell of a fun workout.. delts and triceps


Delts

Seated Lateral Raises
15 x 15
20 x 15
30 x 15
30 x 15
35 x 12

Seated Military Press
95 x 15
115 x 12
135 x 12
170 x 6 + 2 forced reps
dropset
135 x 5

Leaning Lateral Raise
25 x 15
30 x 15
35 x 12
40 x 10

Bent over lateral raise (unilateral today)
35 x 15
40 x 15
45 x 12
50 x 12
55 x 10

Underhand EZ bar front raise
70 x 12 + 3 rest paused
90 x 8 + 4 rest paused

Triceps

skull crusher
60 x 15
110 x 12
125 x 10
135 x 4 + 2 rest paused

Overhead EZ bar extension
70 x 15
100 x 10
100 x 10
100 x 10

Cable Straight bar push down
50 x 15
110 x 5
dropset
90 x 6
dropset
70 x 6
dropset
50 x 10

Rope Push down superset with bench dips
rope 20 x 15
benchdips x 15

2 sets of that^^^

[inhiliator5000]

awesome workout today

legs and lats were destroyed today!

Quads

Angled Leg Press
160 x 8
250 x 10
340 x 10
520 x 15
610 x 14 (or 13 i think)
700 x 8
dropset
630 x 4
dropset
540 x 5

Smith Front Squats
155 x 15
185 x 12
215 x 8
dropset
185 x 4 (or 5 maybe)
dropset
135 x 10

Leg Exts.
100 x 15
dropset
85 x 5
dropset
55 x 5
dropset
40 x 10

Lats - Width Exercises today

Wide Grip Chin Ups
8 + 4 rest paused
6 + 3 rest paused
5 + 3 + 2 rest paused

I think i'm getting a little too heavy for these... i need to start dieting down like yesterday...

Rack Chins
BW x 12
BW x 12
BW and big ass chain x 6
drop chain then 6 BW only
BW and big ass chain x 5
drop chain then 5 BW only

Close & Neutral grip seated row attachment Lat Pull Down (lol, idk exactly what that grip attachment is called)
130 x 15
160 x 12 + 5 rest paused
190 or 195 x 8
dropset
160 x 5
dropset
130 x 5
dropset
90 x failure, i dont remember the number of reps

Straight Arm Wide Grip Pull Downs
110 x 15
120 x 15

Funny story...there was this homo on the tricep rope pull down next to me while i was doing my pull downs.. i normally grunt out loud because i train like i actually mean it...

And it just so happens that this "homo" was on his phone talking to whoever the fuck he was talking to.. that shit annoys the fuck out of me...idk why..

but anyways, i decided to grunt extra extra loudly with every rep until he just stopped his so called "set" short and walked away... lol



Then i had my protein shake, went to see my gf at her work for lunch and had a big ass pastrami sandwich and half of a corned beef sandwich.

[teddy788]

Nice work on those deads!

[inhiliator5000]

Nice work on those deads!

thanks bro! they were killer!

[inhiliator5000]

Hamstrings and biceps at UNLV gym today..

i had a great workout.. moderate volume, high intensity.. i even did a little bit of "cardio" after the training session..more on that later.


Hams

Lying Leg Curl
100 x 18
115 x 15
130 x 15
130 x 12 + 3 squeezing with super slow negative
145 x 8
dropset
130 x 4
dropset
115 x 4
dropset
85 x 10

Reverse Hacksquat romanian deadlift
30 x 18
50 x 15
50 x 15

Seated Leg Curl
85 x 25 + 5 rest paused
115 x 12
dropset
100 x 5
dropset
85 x 5
dropset
55 x 10

Biceps

warmed up with alt dumb curl with 25's

Scott/Preacher DB curl
30 x 12
40 x 10
40 x 10

BB curl
80 x 11
80 x 10
90 x 7 + 3 forced reps with super slow negatives

Incline db Hammer Curl
25 x 12
25 x 12
25 x 12

Straight Bar Cable Curl
50 x 10
dropset
40 x 5
dropset
20 x 10



and for cardio....drumroll please...

10 minutes of speed walking on the treadmill with incline maxed out at level 3 speed!