hjayss

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

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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

Good session bro, and good luck with the cut.

Michael

Strong numbers! Good luck with your cut!

Malley

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

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

Sign me up.

hjayss

2-04-08 chest and arms

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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

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

hjayss

1-06-08 back...shoulders

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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

ha ha ha nice pic...
thanks bro...

young-one

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

hjayss

2-08-08

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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

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.