homer journey to get swole like groundskeeper willie

hjayss · 02-02-2008, 06:42 AM

Hey everyone my real name is donald...everybody calls me homer so you may do that as well. I am going for a cut that will take me through the end of march a pound a week. Yeas this is what I CALL A SLOW CUT..I want to burn as much fat without to much muscle...join me any suggestions greatly appreciated thanks for tunning in..
2-01-08 back...forearms

--------------------------------------------------------------------------------

rack pulls(right bellow the knee)....185 x 15, 235 x 12, 305 x 8, 395 x 6, 445 x 4, 465 x 2, 485 x 1

db rows 100 for 3 sets of 20

low row machine 260 x 12, 280 x 10, 300 x 8, 325 x 6, 335 x 6

30 mins on the dreaded mill...then
went home to all the damn snow had to shovel that crap so now I am extra

getfit74 · 02-02-2008, 11:47 AM

Good session bro, and good luck with the cut.

/\/\ichael · 02-02-2008, 11:50 AM

Strong numbers! Good luck with your cut!

Malley · 02-02-2008, 12:00 PM

You ever try the stair stepper? Do that for 20 minutes and save 10 minutes and even get a better workout. Big numbers though.

dtrain · 02-04-2008, 02:43 PM

wassup cat daddy...ha ha ha ha got another log going huh..damn solid job on the racks....what you loooking like on the deads now..and where are the pullups old man...lol....nice job on the seven pounds shows your dedication to your goal...

1quick1 · 02-05-2008, 12:39 AM

Sign me up.

hjayss · 02-05-2008, 02:13 AM

2-04-08 chest and arms

--------------------------------------------------------------------------------

flat db press 85 x 10,90 x 8, 95 x 7, 100 x 4
incline db press 75 x 9, 80 x 8, 85 x 6
did a superset with the 35 and the 40 pound db...press the fly 3 sets x 10
cable crossover 35 for three sets of 12

arms
superset...
skullie with ez bar/standing ez curl 80 x 12/80 x 12, 90 x10/90x 10, 100 x 6/100 x 6
overhead ext/hammer curl 35 x 12/35x 12, 40 x 10/40 x 8, 45 x 8/45x6
vbar pressdowns/db prechers....75 x 12/45 x 10, 80 x 10/50 x 8, 85 x 6/55 x 8
sprinkle a little bcaa in my shaker bottle...and time for cardio..on the dreaded mill of death...30 mins....

1quick1 · 02-05-2008, 02:26 AM

wala · 02-05-2008, 04:09 AM

Nice!

Good job on the rack pulls dude..

Good chest and arms day too! Be good to see how you end up after this is done

hjayss · 02-07-2008, 06:29 AM

1-06-08 back...shoulders

--------------------------------------------------------------------------------

rack pulls 225 x 12, 315 x 8, 405 x 4 no straps all the way up to 405 was really happy with that..455 x 3(straps on),
chest assisted row 2pies x 15, 4pies x 8, 5pies +donut x 6
low row machine 260 x 12, 280 x 8, 300 x 6, 325 x 4, 335 x 4
front pulldowns 140 x 15, 160 x 10, 180 x 6, 200 x 4
seated smitty presses 135 x 12, 185 x 10, 205 x 8, 225 x 6
seated laterals/arnold presses
25 x 10/35 x 10 3 sets of these bad boys and shoulders were cooked...did some shoulder presses on the machine 2 sets of 90 only because I was walking past it and wanted to try it...30 mins on the bike and done...thursday cardio...bicep..and forearm...

hjayss · 02-07-2008, 06:30 AM

Quote:

Originally Posted by 1quick1

ha ha ha nice pic...

Quote:

Originally Posted by wala

Nice!

Good job on the rack pulls dude..

Good chest and arms day too! Be good to see how you end up after this is done

thanks bro...

young-one · 02-07-2008, 11:55 AM

Quote:

Originally Posted by hjayss

1-06-08 back...shoulders

--------------------------------------------------------------------------------

rack pulls 225 x 12, 315 x 8, 405 x 4 no straps all the way up to 405 was really happy with that..455 x 3(straps on),
chest assisted row 2pies x 15, 4pies x 8, 5pies +donut x 6
low row machine 260 x 12, 280 x 8, 300 x 6, 325 x 4, 335 x 4
front pulldowns 140 x 15, 160 x 10, 180 x 6, 200 x 4
seated smitty presses 135 x 12, 185 x 10, 205 x 8, 225 x 6
seated laterals/arnold presses
25 x 10/35 x 10 3 sets of these bad boys and shoulders were cooked...did some shoulder presses on the machine 2 sets of 90 only because I was walking past it and wanted to try it...30 mins on the bike and done...thursday cardio...bicep..and forearm...

Nice rack pulls. When I get a squat rack I'm gunna have to give these a shot.

hjayss · 02-09-2008, 12:57 AM

2-08-08

--------------------------------------------------------------------------------

leg day...led day..did I say LEG DAY...HELL YEAH...
leg ext superset...double then alternating
190 x 10/70 x 10, 210 x 10/80 x 10, 230 x 10/90 x8
smitty squats supersetted with front bb squats
225 x 12/135 x 8
315 x 8/185 x 8 end of superset...arms killing me from hlding the bar
405 x 6, 455 x 4
leg press
12 plates x 12, 16 plates x 10, 18plates x 8, 20 plates x 6
did leg press calve raise 30 reps in between each set up til got to 19 plates
then unleed to 14 plates and did 3 sets of 20
no cardio ...the place was packed I just wen home...

dtrain · 02-09-2008, 07:08 AM

dude those squats are sick..leg press wtf...what your max's now...I know your knee was bad so how is it coming along.

02-02-2008, 06:42 AM	#1
hjayss Join Date: Oct 2007 Location: chicago Age: 33 Posts: 792 Rep Power: 10359	homer journey to get swole like groundskeeper willie Hey everyone my real name is donald...everybody calls me homer so you may do that as well. I am going for a cut that will take me through the end of march a pound a week. Yeas this is what I CALL A SLOW CUT..I want to burn as much fat without to much muscle...join me any suggestions greatly appreciated thanks for tunning in.. 2-01-08 back...forearms -------------------------------------------------------------------------------- rack pulls(right bellow the knee)....185 x 15, 235 x 12, 305 x 8, 395 x 6, 445 x 4, 465 x 2, 485 x 1 db rows 100 for 3 sets of 20 low row machine 260 x 12, 280 x 10, 300 x 8, 325 x 6, 335 x 6 30 mins on the dreaded mill...then went home to all the damn snow had to shovel that crap so now I am extra __________________ IF I owe you a rep it is on recharge www.animalpak.com my workouts http://www.extremebodybuilding.net/f...html#post45788

02-02-2008, 11:47 AM	#2
getfit74 Mr. Intensity Join Date: Oct 2007 Age: 34 Posts: 900 Height: 5'8" Weight: 181 Rep Power: 12195	Re: homer journey to get swole like groundskeeper willie Good session bro, and good luck with the cut. __________________ " Obsessed is just a word the lazy use to describe the Dedicated" "It's not the amount of weight you lift but rather the amount you lift correctly that gets results" Eph. 6:10 "Finally, be strong in the Lord and in the strength of his might." My BodySpace Page: http://bodyspace.bodybuilding.com/getfit74/

02-02-2008, 11:50 AM	#3
/\/\ichael $/\/\ichael's Avatar$ Join Date: Oct 2006 Posts: 1,441 Rep Power: 2172 $/\/\ichael has a reputation beyond repute$ $/\/\ichael has a reputation beyond repute$ $/\/\ichael has a reputation beyond repute$ $/\/\ichael has a reputation beyond repute$ $/\/\ichael has a reputation beyond repute$ $/\/\ichael has a reputation beyond repute$ $/\/\ichael has a reputation beyond repute$ $/\/\ichael has a reputation beyond repute$ $/\/\ichael has a reputation beyond repute$ $/\/\ichael has a reputation beyond repute$ $/\/\ichael has a reputation beyond repute$	Re: homer journey to get swole like groundskeeper willie Strong numbers! Good luck with your cut!
$/\/\ichael is offline$

02-02-2008, 12:00 PM	#4
Malley The EB Super Mod! Join Date: Nov 2006 Location: Illinois Posts: 2,838 Rep Power: 66956	Re: homer journey to get swole like groundskeeper willie You ever try the stair stepper? Do that for 20 minutes and save 10 minutes and even get a better workout. Big numbers though. __________________ Personal Training Director in Alton Illinois (Club Fitness) http://www.crossfit.com/ http://www.cloud9fitness.com/

02-04-2008, 02:43 PM	#5
dtrain Join Date: Dec 2007 Location: chicago Posts: 172 Rep Power: 3650	Re: homer journey to get swole like groundskeeper willie wassup cat daddy...ha ha ha ha got another log going huh..damn solid job on the racks....what you loooking like on the deads now..and where are the pullups old man...lol....nice job on the seven pounds shows your dedication to your goal... __________________ getting swole..

02-05-2008, 12:39 AM	#6
1quick1 Administrator Pacman Champion! Join Date: Sep 2006 Location: U.S. Posts: 6,542 Height: 5'9'' Weight: 182lbs. Rep Power: 106273	Re: homer journey to get swole like groundskeeper willie Sign me up. __________________ Extremebodybuilding.net - Bodybuilding Forum and Information

02-05-2008, 02:13 AM	#7
hjayss Join Date: Oct 2007 Location: chicago Age: 33 Posts: 792 Rep Power: 10359	Re: homer journey to get swole like groundskeeper willie 2-04-08 chest and arms -------------------------------------------------------------------------------- flat db press 85 x 10,90 x 8, 95 x 7, 100 x 4 incline db press 75 x 9, 80 x 8, 85 x 6 did a superset with the 35 and the 40 pound db...press the fly 3 sets x 10 cable crossover 35 for three sets of 12 arms superset... skullie with ez bar/standing ez curl 80 x 12/80 x 12, 90 x10/90x 10, 100 x 6/100 x 6 overhead ext/hammer curl 35 x 12/35x 12, 40 x 10/40 x 8, 45 x 8/45x6 vbar pressdowns/db prechers....75 x 12/45 x 10, 80 x 10/50 x 8, 85 x 6/55 x 8 sprinkle a little bcaa in my shaker bottle...and time for cardio..on the dreaded mill of death...30 mins.... __________________ IF I owe you a rep it is on recharge www.animalpak.com my workouts http://www.extremebodybuilding.net/f...html#post45788

02-05-2008, 02:26 AM	#8
1quick1 Administrator Pacman Champion! Join Date: Sep 2006 Location: U.S. Posts: 6,542 Height: 5'9'' Weight: 182lbs. Rep Power: 106273	Re: homer journey to get swole like groundskeeper willie __________________ Extremebodybuilding.net - Bodybuilding Forum and Information

02-05-2008, 04:09 AM	#9
wala Join Date: Nov 2006 Location: Merseyside Age: 26 Posts: 4,956 Height: 5'11" Weight: 195lb Rep Power: 222199	Re: homer journey to get swole like groundskeeper willie Nice! Good job on the rack pulls dude.. Good chest and arms day too! Be good to see how you end up after this is done __________________ Email: wala[@]extremebodybuilding.net

02-07-2008, 06:29 AM	#10
hjayss Join Date: Oct 2007 Location: chicago Age: 33 Posts: 792 Rep Power: 10359	Re: homer journey to get swole like groundskeeper willie 1-06-08 back...shoulders -------------------------------------------------------------------------------- rack pulls 225 x 12, 315 x 8, 405 x 4 no straps all the way up to 405 was really happy with that..455 x 3(straps on), chest assisted row 2pies x 15, 4pies x 8, 5pies +donut x 6 low row machine 260 x 12, 280 x 8, 300 x 6, 325 x 4, 335 x 4 front pulldowns 140 x 15, 160 x 10, 180 x 6, 200 x 4 seated smitty presses 135 x 12, 185 x 10, 205 x 8, 225 x 6 seated laterals/arnold presses 25 x 10/35 x 10 3 sets of these bad boys and shoulders were cooked...did some shoulder presses on the machine 2 sets of 90 only because I was walking past it and wanted to try it...30 mins on the bike and done...thursday cardio...bicep..and forearm... __________________ IF I owe you a rep it is on recharge www.animalpak.com my workouts http://www.extremebodybuilding.net/f...html#post45788

02-09-2008, 12:57 AM	#13
hjayss Join Date: Oct 2007 Location: chicago Age: 33 Posts: 792 Rep Power: 10359	Re: homer journey to get swole like groundskeeper willie 2-08-08 -------------------------------------------------------------------------------- leg day...led day..did I say LEG DAY...HELL YEAH... leg ext superset...double then alternating 190 x 10/70 x 10, 210 x 10/80 x 10, 230 x 10/90 x8 smitty squats supersetted with front bb squats 225 x 12/135 x 8 315 x 8/185 x 8 end of superset...arms killing me from hlding the bar 405 x 6, 455 x 4 leg press 12 plates x 12, 16 plates x 10, 18plates x 8, 20 plates x 6 did leg press calve raise 30 reps in between each set up til got to 19 plates then unleed to 14 plates and did 3 sets of 20 no cardio ...the place was packed I just wen home... __________________ IF I owe you a rep it is on recharge www.animalpak.com my workouts http://www.extremebodybuilding.net/f...html#post45788

02-09-2008, 07:08 AM	#14
dtrain Join Date: Dec 2007 Location: chicago Posts: 172 Rep Power: 3650	Re: homer journey to get swole like groundskeeper willie dude those squats are sick..leg press wtf...what your max's now...I know your knee was bad so how is it coming along. __________________ getting swole..

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