The Workout
5 min warmup
Barbell Bench Press- 4 warmup sets
**1 Power set 230 x 6 reps** (felt really easy!)
**1 Growth Set 160 x 12 reps**
Dips 2 sets of bw + 45lbs for 6 reps
Incline DB Press 2 sets of 65lbs x 15 reps
DB Laterals 1 set 40lbs for 10 reps
DB Rear Delt Raises 1 set 20lbs for 12 reps (too light)
Seated Arnold Presses 1 set of 15 reps
Ez-Barbell Skullcrushers 2 sets of 135lbs for 5 reps
Reverse Grip Pushdowns 2 set 80lbs for 12 reps
Macros
Pro: 300g
Carbs: 360g
Fat: 60g
Intensity Level
9
Notes
Sick workout today, My endurance was up like crazy....Bench Presses felt so easy and light....Finally broke past 15 reps with the 65lbs on the Incline!
Wednesday, October 29, 2008
Monday, October 27, 2008
10-27-2008 Back, Biceps
5 min warmup
Deadlifts- 4-6 Warmup set- **1 Strength set** 380lbs for 6 reps
**1 Growth set of 265lbs for 12 reps**
Breathing DB Pullover **1 workset**
Pullups- 2 sets of bw + 25 for 6 reps
Barbell Bent Over Row on Bench- 2 sets 205lbs for 6 reps
EZ-Barbell Curls- 2 sets of 115lbs for 6 reps
Cable Preacher Curls- 2 set of 40lbs for 12 reps
Static Contraction Deadlift- 275lbs held for 30seconds
**Various Rotator Cuff Exercises**
Macros
Pro: 300g
Carbs: 360g
Fat: 60g
Current Supplements
-Creatine -5g
-Xtend (3 scoops During Workout & 1 scoop btwn meals)
-ALA- 300mg before and after workout
-Beta-Alanine- 2 grams daily
-Glucosamine- 3 tablets daily
-Fish Oil- 3 tablets daily
Intensity Level
9 (on a scale of 1-10)
Notes
Well i am back....Things have been crazy hectic as of late...with midterms and moving my house....I have no missed 1 gym session but i havent really had time to post
All that done i can finally rest.....My day on saturday was crazy...Work at 7am-10am then got home and started moving stuff....stopped moving things at around 730ish then went to the gym for 1.5 hours!
I decided to give myself a cheat meal....My 2 friends came by to help me move so i took them to CHEE BURGER CHEE BURGER.....Needless to say my picture is on the wall again!
I am about 178....i cant seem to break 180....i looked back in my journal from last year this time and my numbers where
Pro: 260g
Carbs:300g
Fat: 60g
(i was gaining a good 1-2lbs a week with those numbers but was cheating like crazy)
My current numbers are so much higher then those and i keep losing weight with my current macros!....i believe this is because i screwed up my metabolism with the wrong type of dieting i was doing before....it just goes to show you how effective your body is at maintaining itself
Message of the day: Keep track of your nutrition habits and make them a constant......Consistency is what your body thrive's off of!
Here is a pic of me and my 1 lb burger!
Deadlifts- 4-6 Warmup set- **1 Strength set** 380lbs for 6 reps
**1 Growth set of 265lbs for 12 reps**
Breathing DB Pullover **1 workset**
Pullups- 2 sets of bw + 25 for 6 reps
Barbell Bent Over Row on Bench- 2 sets 205lbs for 6 reps
EZ-Barbell Curls- 2 sets of 115lbs for 6 reps
Cable Preacher Curls- 2 set of 40lbs for 12 reps
Static Contraction Deadlift- 275lbs held for 30seconds
**Various Rotator Cuff Exercises**
Macros
Pro: 300g
Carbs: 360g
Fat: 60g
Current Supplements
-Creatine -5g
-Xtend (3 scoops During Workout & 1 scoop btwn meals)
-ALA- 300mg before and after workout
-Beta-Alanine- 2 grams daily
-Glucosamine- 3 tablets daily
-Fish Oil- 3 tablets daily
Intensity Level
9 (on a scale of 1-10)
Notes
Well i am back....Things have been crazy hectic as of late...with midterms and moving my house....I have no missed 1 gym session but i havent really had time to post
All that done i can finally rest.....My day on saturday was crazy...Work at 7am-10am then got home and started moving stuff....stopped moving things at around 730ish then went to the gym for 1.5 hours!
I decided to give myself a cheat meal....My 2 friends came by to help me move so i took them to CHEE BURGER CHEE BURGER.....Needless to say my picture is on the wall again!
I am about 178....i cant seem to break 180....i looked back in my journal from last year this time and my numbers where
Pro: 260g
Carbs:300g
Fat: 60g
(i was gaining a good 1-2lbs a week with those numbers but was cheating like crazy)
My current numbers are so much higher then those and i keep losing weight with my current macros!....i believe this is because i screwed up my metabolism with the wrong type of dieting i was doing before....it just goes to show you how effective your body is at maintaining itself
Message of the day: Keep track of your nutrition habits and make them a constant......Consistency is what your body thrive's off of!
Here is a pic of me and my 1 lb burger!
Wednesday, October 22, 2008
10-22-2008 Chest, Shoulders, Triceps
The Workout
5 min warmup
Barbell Bench Press- 4 warmup sets
**1 Power set 220 x 7 reps**
**1 Growth Set 160 x 12 reps**
Dips 2 sets of bw + 25lbs for 10 reps (Felt light)
Incline DB Press 2 sets of 65lbs x 15, 12 reps
Barbell Military Press 1 set of 8 reps
DB Lateral Raise 1 set 35lbs for 15 reps (too light)
DB Rear Delt Raise on Incline 1 set of 35lbs for 12 reps
Ez-Barbell Skullcrushers 2 sets of 135lbs for 5,4 reps
Reverse Grip Pushdowns 2 set 80lbs for 10 reps
Macros
Pro: 300g
Carbs: 335g
Fat: 60g
Intensity Level
8
Notes
Shoulder was acting up alittle today...but got a deep tissue massage so i am a lot looser.....I will be making a switch out of some exercises...i havent decided which ones to add in but i am swaping out DB Rear Delt Raises on incline bench and barbell military press....I am progressing very nicely on everything else i am especially pleased with my form on Db laterals
Diet Note....since switching my macros over to increased protein i find i am not as hungry as i was before...I am more satisfied now....but still hungry....and i definately tightened up alittle...so im pleased in the change so far....now lets see what it does on the scale
5 min warmup
Barbell Bench Press- 4 warmup sets
**1 Power set 220 x 7 reps**
**1 Growth Set 160 x 12 reps**
Dips 2 sets of bw + 25lbs for 10 reps (Felt light)
Incline DB Press 2 sets of 65lbs x 15, 12 reps
Barbell Military Press 1 set of 8 reps
DB Lateral Raise 1 set 35lbs for 15 reps (too light)
DB Rear Delt Raise on Incline 1 set of 35lbs for 12 reps
Ez-Barbell Skullcrushers 2 sets of 135lbs for 5,4 reps
Reverse Grip Pushdowns 2 set 80lbs for 10 reps
Macros
Pro: 300g
Carbs: 335g
Fat: 60g
Intensity Level
8
Notes
Shoulder was acting up alittle today...but got a deep tissue massage so i am a lot looser.....I will be making a switch out of some exercises...i havent decided which ones to add in but i am swaping out DB Rear Delt Raises on incline bench and barbell military press....I am progressing very nicely on everything else i am especially pleased with my form on Db laterals
Diet Note....since switching my macros over to increased protein i find i am not as hungry as i was before...I am more satisfied now....but still hungry....and i definately tightened up alittle...so im pleased in the change so far....now lets see what it does on the scale
Tuesday, October 21, 2008
10-21-2008 Calves, Cardio
The Workout
5 min warmup
Seated Calve Raises- 2 sets of 200lbs for 20 reps
Leg Press Calve Raises- 2 sets of 390 for 20 reps
Cardio 25 min Low Intensity
Macros
Pro: 300g
Carbs: 335g
Fat: 60g
Current Supplements
-Creatine -5g
-Xtend (1 scoop PreWO, 2 scoops PWO & 1 scoop btwn meals)
-ALA- 300mg before and after workout
-VasoCharge 2 Scoops Pre-Workout
-Beta-Alanine- 3 grams daily
-Glucosamine- 3 tablets daily
-Fish Oil- 3 tablets daily
-Calcium, Magnesium & Zinc
Intensity Level
9
Notes
My calf workout today was money....hard heavy and fast....4 sets total but definately stimulated some growth....intensity level is a 9 for todays workout!
as a side note here is an interesting article
http://www.dailymail.co.uk/news/arti...lk-Hounds.html.
The Workout
5 min warmup
Seated Calve Raises- 2 sets of 200lbs for 20 reps
Leg Press Calve Raises- 2 sets of 390 for 20 reps
Cardio 25 min Low Intensity
Macros
Pro: 300g
Carbs: 335g
Fat: 60g
Current Supplements
-Creatine -5g
-Xtend (1 scoop PreWO, 2 scoops PWO & 1 scoop btwn meals)
-ALA- 300mg before and after workout
-VasoCharge 2 Scoops Pre-Workout
-Beta-Alanine- 3 grams daily
-Glucosamine- 3 tablets daily
-Fish Oil- 3 tablets daily
-Calcium, Magnesium & Zinc
Intensity Level
9
Notes
My calf workout today was money....hard heavy and fast....4 sets total but definately stimulated some growth....intensity level is a 9 for todays workout!
as a side note here is an interesting article
http://www.dailymail.co.uk/news/arti...lk-Hounds.html.
Monday, October 20, 2008
10-20-2008 Back, Biceps
The Workout
5 min warmup
Deadlifts- 4-6 Warmup set- **1 Strength set** 370lbs for 7 reps
**1 back down set of 265lbs for 12 reps**
Breathing DB Pullover **1 workset**
Pullups- 2 sets of bw + 25 for 10 reps
Barbell Bent Over Row on Bench- 2 sets 195lbs for 10 reps (performed like this [url]http://www.youtube.com/watch?v=Lek0D7KWulA&feature=related[/url] )
EZ-Barbell Curls- 2 sets of 115lbs for 6 reps
Reverse Curls- 2 set of 70lbs for 12 reps
Static Contraction Deadlift- 275lbs held for 30seconds
**Various Rotator Cuff Exercises**
Macros
Pro: 235g
Carbs: 400g
Fat: 60g
Current Supplements
-Creatine -5g
-Xtend (3 scoops During Workout & 1 scoop btwn meals)
-ALA- 300mg before and after workout
-VasoCharge 2 Scoops Pre-Workout
-Beta-Alanine- 2 grams daily
-Glucosamine- 3 tablets daily
-Fish Oil- 3 tablets daily
-BSN Nitrix- 9 tabs per day
-Calcium, Magnesium & Zinc
Intensity Level
7 (on a scale of 1-10)
Notes
School has been overwhelming these past couple of days, I am currently moving and have not had a room for about 1 week, i have been sleeping on my couch so i have been feeling very tired and not rested. Plus school work just keeps adding up.....reguardless of all this i still manage to pull through and really make sure i get my meals in and hit the gym hard. I am not going to lie i was extremely tired this morning and the weights felt heavy but i managed to hit up the intensity....i gave myself a 7 out of 10 for todays workout...Bicep's got slammed today even though i am only doing 2 exercises i focus super hard on those 2 maximizing the effort on those
well until next time!
The Workout
5 min warmup
Deadlifts- 4-6 Warmup set- **1 Strength set** 370lbs for 7 reps
**1 back down set of 265lbs for 12 reps**
Breathing DB Pullover **1 workset**
Pullups- 2 sets of bw + 25 for 10 reps
Barbell Bent Over Row on Bench- 2 sets 195lbs for 10 reps (performed like this [url]http://www.youtube.com/watch?v=Lek0D7KWulA&feature=related[/url] )
EZ-Barbell Curls- 2 sets of 115lbs for 6 reps
Reverse Curls- 2 set of 70lbs for 12 reps
Static Contraction Deadlift- 275lbs held for 30seconds
**Various Rotator Cuff Exercises**
Macros
Pro: 235g
Carbs: 400g
Fat: 60g
Current Supplements
-Creatine -5g
-Xtend (3 scoops During Workout & 1 scoop btwn meals)
-ALA- 300mg before and after workout
-VasoCharge 2 Scoops Pre-Workout
-Beta-Alanine- 2 grams daily
-Glucosamine- 3 tablets daily
-Fish Oil- 3 tablets daily
-BSN Nitrix- 9 tabs per day
-Calcium, Magnesium & Zinc
Intensity Level
7 (on a scale of 1-10)
Notes
School has been overwhelming these past couple of days, I am currently moving and have not had a room for about 1 week, i have been sleeping on my couch so i have been feeling very tired and not rested. Plus school work just keeps adding up.....reguardless of all this i still manage to pull through and really make sure i get my meals in and hit the gym hard. I am not going to lie i was extremely tired this morning and the weights felt heavy but i managed to hit up the intensity....i gave myself a 7 out of 10 for todays workout...Bicep's got slammed today even though i am only doing 2 exercises i focus super hard on those 2 maximizing the effort on those
well until next time!
Friday, October 17, 2008
10-17-2008 LEGS!!!!!!!!!
The Workout
5 min warmup
Squats**1 Power Set 340lbs for 8 reps** 1 Growth Set 245lbs for 12 reps**
**1 set DB Pullovers**
Cybex Leg Press- 2 sets 5 plates per side for 15 reps (still working my way up to my max again, which was 12 plates per side...but i felt my form was 2 sloppy so taking time to build back up with better form)
Barbell Stiff Legged Deadlifts- 2 sets of 205lbs for 10 reps (building up to my personal best with better form on this too....PR on this was 315 for 8 reps with straps...this time i dont want to use straps)
Cybex Leg Curl- 2 sets of 110lbs for 15 reps
Abs
HyperExtensions- 1 set of 20 reps
Reverse Crunches on Decline Bench 2 sets of 10 reps (Time under tension here)
Cable Rope Crunch- 1 sets of 70lbs for 10 reps (performed like this http://www.jimcordova.com/videos/videos.php?id=38 )
**Various Rotator Cuff Exercises and Stretches**
Macros
Pro: 230g
Carbs: 400g
Fat: 60g
Current Supplements
-Creatine -5g
-Xtend (1 scoop PreWO, 2 scoops PWO & 1 scoop btwn meals)
-ALA- 300mg before and after workout
-VasoCharge 2 Scoops Pre-Workout
-Beta-Alanine- 3 grams daily
-Glucosamine- 3 tablets daily
-Fish Oil- 6 tablets daily
-BSN Nitrix- 9 tabs per day
-Calcium, Magnesium & Zinc
Notes
Pleased with this workout today...I felt i could have pushed alittle harder but i had some stuff on my mind so it kind of got in the way
sometimes i forget i work full time and go to school full time and things just find there way to pile up!
The Workout
5 min warmup
Squats**1 Power Set 340lbs for 8 reps** 1 Growth Set 245lbs for 12 reps**
**1 set DB Pullovers**
Cybex Leg Press- 2 sets 5 plates per side for 15 reps (still working my way up to my max again, which was 12 plates per side...but i felt my form was 2 sloppy so taking time to build back up with better form)
Barbell Stiff Legged Deadlifts- 2 sets of 205lbs for 10 reps (building up to my personal best with better form on this too....PR on this was 315 for 8 reps with straps...this time i dont want to use straps)
Cybex Leg Curl- 2 sets of 110lbs for 15 reps
Abs
HyperExtensions- 1 set of 20 reps
Reverse Crunches on Decline Bench 2 sets of 10 reps (Time under tension here)
Cable Rope Crunch- 1 sets of 70lbs for 10 reps (performed like this http://www.jimcordova.com/videos/videos.php?id=38 )
**Various Rotator Cuff Exercises and Stretches**
Macros
Pro: 230g
Carbs: 400g
Fat: 60g
Current Supplements
-Creatine -5g
-Xtend (1 scoop PreWO, 2 scoops PWO & 1 scoop btwn meals)
-ALA- 300mg before and after workout
-VasoCharge 2 Scoops Pre-Workout
-Beta-Alanine- 3 grams daily
-Glucosamine- 3 tablets daily
-Fish Oil- 6 tablets daily
-BSN Nitrix- 9 tabs per day
-Calcium, Magnesium & Zinc
Notes
Pleased with this workout today...I felt i could have pushed alittle harder but i had some stuff on my mind so it kind of got in the way
sometimes i forget i work full time and go to school full time and things just find there way to pile up!
Wednesday, October 15, 2008
10-15-2008 Bench Day
The Workout
5 min warmup
Barbell Bench Press- 4 warmup sets
**1 Power set 210 x 8 reps**
**1 Growth Set 150 x 12 reps**
Dips 2 sets of bw + 25lbs for 8 reps
Incline DB Press 2 sets of 12 reps with 65lbs
Barbell Military Press 1 set of 5 reps
DB Lateral Raise 1 set 35lbs for 15 reps
DB Rear Delt Raise 1 set of 35lbs for 12 reps
Ez-Barbell Skullcrushers 2 sets of 115lbs for 10 reps
Reverse Grip Pushdowns 2 set 70lbs for 15 reps
Macros
Pro: 230g
Carbs: 400-420g
Fat: 60-70g
Notes
Great workout today....i was totally focused and dialed in......I totally felt every fiber in my chest, shoulders and triceps just expanding and growing
-went alil off my diet today....had 2 extra bowls of my favorite cereal.....I was totally starving today, so i gave in alittle bit to my body's urge to eat....Since chest is a weakpoint for me it can only help!
In reality i probably had maybe an extra 200-300 calories.....This would be considered a re-feed! :D
My water intake was high today at 3.5 gallons....Lately consistently i have been having a huge urge to drink water? Average for the past 2 weeks is about 3 gallons....maybe because it fills me?
Today i really felt overall that i pushed the growth envelope!
5 min warmup
Barbell Bench Press- 4 warmup sets
**1 Power set 210 x 8 reps**
**1 Growth Set 150 x 12 reps**
Dips 2 sets of bw + 25lbs for 8 reps
Incline DB Press 2 sets of 12 reps with 65lbs
Barbell Military Press 1 set of 5 reps
DB Lateral Raise 1 set 35lbs for 15 reps
DB Rear Delt Raise 1 set of 35lbs for 12 reps
Ez-Barbell Skullcrushers 2 sets of 115lbs for 10 reps
Reverse Grip Pushdowns 2 set 70lbs for 15 reps
Macros
Pro: 230g
Carbs: 400-420g
Fat: 60-70g
Notes
Great workout today....i was totally focused and dialed in......I totally felt every fiber in my chest, shoulders and triceps just expanding and growing
-went alil off my diet today....had 2 extra bowls of my favorite cereal.....I was totally starving today, so i gave in alittle bit to my body's urge to eat....Since chest is a weakpoint for me it can only help!
In reality i probably had maybe an extra 200-300 calories.....This would be considered a re-feed! :D
My water intake was high today at 3.5 gallons....Lately consistently i have been having a huge urge to drink water? Average for the past 2 weeks is about 3 gallons....maybe because it fills me?
Today i really felt overall that i pushed the growth envelope!
Monday, October 13, 2008
10-13-2008 Back, Biceps
The Workout
5 min warmup
Deadlifts- 4-6 Warmup set- **1 Strength set** 360lbs for 9 reps !NEW PR!
**1 back down set of 255lbs for 12 reps**
Breathing DB Pullover **1 workset**
Pullups- 2 sets of bw + 5 for 10 reps
Barbell Bent Over Row on Bench- 2 sets 195lbs for 8 reps (performed like this http://www.youtube.com/watch?v=Lek0D...eature=related )
EZ-Barbell Curls- 2 sets of 95lbs for 10 reps
Reverse Curls- 2 set of 65lbs for 15 reps
Static Contraction Deadlift- 225lbs held for 60seconds
**Various Rotator Cuff Exercises**
Macros
Pro: 230g
Carbs: 400g <- 20g increase since i managed to lose about 2lbs?
Fat: 60g
Current Supplements
-Creatine -5g
-Xtend (3 scoops During Workout & 1 scoop btwn meals)
-ALA- 300mg before and after workout
-VasoCharge 2 Scoops Pre-Workout
-Beta-Alanine- 2 grams daily
-Glucosamine- 3 tablets daily
-Fish Oil- 3 tablets daily
-BSN Nitrix- 9 tabs per day
-Calcium, Magnesium & Zinc
Notes
Well its been 3 months since i hurt my shoulder and i must say i about 85% - 90% better....What a better way to celebrate my anniversary on getting injury with my FIRST NEW PR THIS MORNING!!!
My previous best for reps on deadlifts was 365lbs for 8 reps with straps
this morning i nailed
360lbs for 9 reps with no straps!!!!!
This is the first of many new PR's coming!!!
The more PR's i hit the bigger i get!!!
My bicep pump was absolutely sick!!!
I also got another compliment this morning on looking a lot bigger....but it was by a client and i dont know if she was just saying it to be nice
Definately made my ego grow and hopefully my body will follow that haha
5 min warmup
Deadlifts- 4-6 Warmup set- **1 Strength set** 360lbs for 9 reps !NEW PR!
**1 back down set of 255lbs for 12 reps**
Breathing DB Pullover **1 workset**
Pullups- 2 sets of bw + 5 for 10 reps
Barbell Bent Over Row on Bench- 2 sets 195lbs for 8 reps (performed like this http://www.youtube.com/watch?v=Lek0D...eature=related )
EZ-Barbell Curls- 2 sets of 95lbs for 10 reps
Reverse Curls- 2 set of 65lbs for 15 reps
Static Contraction Deadlift- 225lbs held for 60seconds
**Various Rotator Cuff Exercises**
Macros
Pro: 230g
Carbs: 400g <- 20g increase since i managed to lose about 2lbs?
Fat: 60g
Current Supplements
-Creatine -5g
-Xtend (3 scoops During Workout & 1 scoop btwn meals)
-ALA- 300mg before and after workout
-VasoCharge 2 Scoops Pre-Workout
-Beta-Alanine- 2 grams daily
-Glucosamine- 3 tablets daily
-Fish Oil- 3 tablets daily
-BSN Nitrix- 9 tabs per day
-Calcium, Magnesium & Zinc
Notes
Well its been 3 months since i hurt my shoulder and i must say i about 85% - 90% better....What a better way to celebrate my anniversary on getting injury with my FIRST NEW PR THIS MORNING!!!
My previous best for reps on deadlifts was 365lbs for 8 reps with straps
this morning i nailed
360lbs for 9 reps with no straps!!!!!
This is the first of many new PR's coming!!!
The more PR's i hit the bigger i get!!!
My bicep pump was absolutely sick!!!
I also got another compliment this morning on looking a lot bigger....but it was by a client and i dont know if she was just saying it to be nice
Definately made my ego grow and hopefully my body will follow that haha
Friday, October 10, 2008
10-10-2008 LEGS!!!!!!!!!
The Workout
5 min warmup
Squats**1 Power Set 330lbs for 9 reps** 1 Growth Set 230lbs for 12 reps**
**1 set DB Pullovers**
Cybex Leg Press- 2 sets 5 plates per side for 15 reps (still working my way up to my max again, which was 12 plates per side...but i felt my form was 2 sloppy so taking time to build back up with better form)
Barbell Stiff Legged Deadlifts- 2 sets of 205lbs for 10 reps (building up to my personal best with better form on this too....PR on this was 355 for 5 reps with straps...this time i dont want to use straps)
Cybex Leg Curl- 2 sets of 110lbs for 12 reps
Abs
HyperExtensions- 1 set of 15 reps
Reverse Crunches on Decline Bench 2 sets of 8 reps (Time under tension here)
Cable Rope Crunch- 1 sets of 60lbs for 10 reps (performed like this http://www.jimcordova.com/videos/videos.php?id=38 )
**Various Rotator Cuff Exercises and Stretches**
Macros
Pro: 230g
Carbs: 380g
Fat: 60g
Current Supplements
-Creatine -5g
-Xtend (1 scoop PreWO, 2 scoops PWO & 1 scoop btwn meals)
-ALA- 300mg before and after workout
-VasoCharge 2 Scoops Pre-Workout
-Beta-Alanine- 3 grams daily
-Glucosamine- 3 tablets daily
-Fish Oil- 6 tablets daily
-BSN Nitrix- 9 tabs per day
-Calcium, Magnesium & Zinc
Notes
I was so AMPEDD to do legs today.....Energy was ok but i was ready to go!
Squats felt so easy today...no struggle so strength is definately coming back and fast too....I can really feel myself growing...such a good feeling
I saw a friend in the gym i havent seen in a while and he told me i looked so much bigger....."You look huge man, what are you eating 800g of carbs per day"
Needless to say i left the gym happy with a comment like that because i finally feel like good things are going to come my way in the next couple of weeks!!!
5 min warmup
Squats**1 Power Set 330lbs for 9 reps** 1 Growth Set 230lbs for 12 reps**
**1 set DB Pullovers**
Cybex Leg Press- 2 sets 5 plates per side for 15 reps (still working my way up to my max again, which was 12 plates per side...but i felt my form was 2 sloppy so taking time to build back up with better form)
Barbell Stiff Legged Deadlifts- 2 sets of 205lbs for 10 reps (building up to my personal best with better form on this too....PR on this was 355 for 5 reps with straps...this time i dont want to use straps)
Cybex Leg Curl- 2 sets of 110lbs for 12 reps
Abs
HyperExtensions- 1 set of 15 reps
Reverse Crunches on Decline Bench 2 sets of 8 reps (Time under tension here)
Cable Rope Crunch- 1 sets of 60lbs for 10 reps (performed like this http://www.jimcordova.com/videos/videos.php?id=38 )
**Various Rotator Cuff Exercises and Stretches**
Macros
Pro: 230g
Carbs: 380g
Fat: 60g
Current Supplements
-Creatine -5g
-Xtend (1 scoop PreWO, 2 scoops PWO & 1 scoop btwn meals)
-ALA- 300mg before and after workout
-VasoCharge 2 Scoops Pre-Workout
-Beta-Alanine- 3 grams daily
-Glucosamine- 3 tablets daily
-Fish Oil- 6 tablets daily
-BSN Nitrix- 9 tabs per day
-Calcium, Magnesium & Zinc
Notes
I was so AMPEDD to do legs today.....Energy was ok but i was ready to go!
Squats felt so easy today...no struggle so strength is definately coming back and fast too....I can really feel myself growing...such a good feeling
I saw a friend in the gym i havent seen in a while and he told me i looked so much bigger....."You look huge man, what are you eating 800g of carbs per day"
Needless to say i left the gym happy with a comment like that because i finally feel like good things are going to come my way in the next couple of weeks!!!
Thursday, October 9, 2008
10-9-2008 Calves, Cardio
The Workout
5 min warmup
Seated Calve Raises- 2 sets of 190lbs for 20 reps
Leg Press Calve Raises- 2 sets of 360 for 20 reps
Cardio @ 30 min Low Intensity
Macros
Pro: 230g
Carbs: 380-390g (had some extra :D )
Fat: 60g
Current Supplements
-Creatine -5g
-Xtend (1 scoop PreWO, 2 scoops PWO & 1 scoop btwn meals)
-ALA- 300mg before and after workout
-VasoCharge 2 Scoops Pre-Workout
-Beta-Alanine- 3 grams daily
-Glucosamine- 3 tablets daily
-Fish Oil- 3 tablets daily
-BSN Nitrix- 9 tabs per day
-Calcium, Magnesium & Zinc
Notes
Solid calve and cardio session today....I really feel like i am finally starting to grow....FINALLY...i am still rebounding from my contest....In another 2 weeks i should be ready to up the cals and get my grow on!
Cardio session felt really good too....Worked up a nice sweat!
5 min warmup
Seated Calve Raises- 2 sets of 190lbs for 20 reps
Leg Press Calve Raises- 2 sets of 360 for 20 reps
Cardio @ 30 min Low Intensity
Macros
Pro: 230g
Carbs: 380-390g (had some extra :D )
Fat: 60g
Current Supplements
-Creatine -5g
-Xtend (1 scoop PreWO, 2 scoops PWO & 1 scoop btwn meals)
-ALA- 300mg before and after workout
-VasoCharge 2 Scoops Pre-Workout
-Beta-Alanine- 3 grams daily
-Glucosamine- 3 tablets daily
-Fish Oil- 3 tablets daily
-BSN Nitrix- 9 tabs per day
-Calcium, Magnesium & Zinc
Notes
Solid calve and cardio session today....I really feel like i am finally starting to grow....FINALLY...i am still rebounding from my contest....In another 2 weeks i should be ready to up the cals and get my grow on!
Cardio session felt really good too....Worked up a nice sweat!
Wednesday, October 8, 2008
10-01-2008 Chest, Shoulders & Triceps
The Workout
5 min warmup
Barbell Bench Press **1 main workset 200lbs for 9 reps**
**1 Hypertrophy set 140 for 12 reps**
**1 set DB Pullovers**
Dips- 2 sets bw+ 10lbs for 12 reps
Semi Incline DB Bench- 2 sets of 65 for 10 reps (same weight as last week but much more solid form...i did exactly what i had planned here....same amount of reps but stricter form......I OWNED THE WEIGHT!)
Barbell Military Press- 1 set of 8 reps
DB Lateral Raises- 1 set of 35lbs for 12 reps
Incline DB Rear Lateral Raises- 1 set of 25lbs for 15 reps
EZ-Barbell SkullCrushers 2 sets of 115lbs for 9 reps
Reverse Grip Pushdowns- 2 sets of 70lbs for 12 reps
**Various Rotator Cuff Exercises and Stretches**
Macros
Pro: 230g
Carbs: 375g
Fat: 60g
Current Supplements
-Creatine -5g
-Xtend (1 scoop PreWO, 2 scoops PWO & 1 scoop btwn meals)
-ALA- 300mg before and after workout
-VasoCharge 2 Scoops Pre-Workout
-Beta-Alanine- 3 grams daily
-Glucosamine- 3 tablets daily
-Fish Oil- 3 tablets daily
-BSN Nitrix- 9 tabs per day
-Calcium, Magnesium & Zinc
Notes
Really killed it this morning...even though i am in the early stages of my program...I am really focusing in on that mind muscle connection and really feeling each fiber rip to pieces!!!
Good things to come in the following weeks!!!!
5 min warmup
Barbell Bench Press **1 main workset 200lbs for 9 reps**
**1 Hypertrophy set 140 for 12 reps**
**1 set DB Pullovers**
Dips- 2 sets bw+ 10lbs for 12 reps
Semi Incline DB Bench- 2 sets of 65 for 10 reps (same weight as last week but much more solid form...i did exactly what i had planned here....same amount of reps but stricter form......I OWNED THE WEIGHT!)
Barbell Military Press- 1 set of 8 reps
DB Lateral Raises- 1 set of 35lbs for 12 reps
Incline DB Rear Lateral Raises- 1 set of 25lbs for 15 reps
EZ-Barbell SkullCrushers 2 sets of 115lbs for 9 reps
Reverse Grip Pushdowns- 2 sets of 70lbs for 12 reps
**Various Rotator Cuff Exercises and Stretches**
Macros
Pro: 230g
Carbs: 375g
Fat: 60g
Current Supplements
-Creatine -5g
-Xtend (1 scoop PreWO, 2 scoops PWO & 1 scoop btwn meals)
-ALA- 300mg before and after workout
-VasoCharge 2 Scoops Pre-Workout
-Beta-Alanine- 3 grams daily
-Glucosamine- 3 tablets daily
-Fish Oil- 3 tablets daily
-BSN Nitrix- 9 tabs per day
-Calcium, Magnesium & Zinc
Notes
Really killed it this morning...even though i am in the early stages of my program...I am really focusing in on that mind muscle connection and really feeling each fiber rip to pieces!!!
Good things to come in the following weeks!!!!
Monday, October 6, 2008
10-6-2008 Back, Biceps
The Workout
5 min warmup
Deadlifts- 4-6 Warmup set- **1 Strength set** 350lbs for 6 reps (was shooting for 9 reps but i ripped a callus off my hand (nasty sight!)
**1 back down set of 245lbs for 12 reps**
Breathing DB Pullover **1 workset**
Pullups- 2 sets of bw + 5 for 10 reps
Barbell Bent Over Row- 2 sets 195lbs for 6 reps
Seated DB Shrugs- 2 sets of 70lbs for 8 reps
EZ-Barbell Curls- 2 sets of 95lbs for 10 reps
Reverse Curls- 2 set of 65lbs for 12 reps
Static Contraction Deadlift- 225lbs held for 45seconds
**Various Rotator Cuff Exercises**
Macros
Pro: 230g
Carbs: 375g
Fat: 60g
Current Supplements
-Creatine -5g
-Xtend (1 scoop PreWO, 2 scoops PWO & 1 scoop btwn meals)
-ALA- 300mg before and after workout
-VasoCharge 2 Scoops Pre-Workout
-Beta-Alanine- 3 grams daily
-Glucosamine- 3 tablets daily
-Fish Oil- 3 tablets daily
-BSN Nitrix- 9 tabs per day
-Calcium, Magnesium & Zinc
Notes
Good solid session today, I was alittle rushed for time but still managed to hit it hard....I destroyed a callus on my hand performing deadlifts which made it very difficult to deadlift....i might have to start using straps until my grip strength catches up to my deadlifts
As a side note...Jim Cordova's world seminar was awesome....i learned so much...Jim is a great natural athlete and i will definately be utilizing alot of his techinques
I attached a pic of me and Jim.....Hard to believe that Jim is about 165lbs!!!!
5 min warmup
Deadlifts- 4-6 Warmup set- **1 Strength set** 350lbs for 6 reps (was shooting for 9 reps but i ripped a callus off my hand (nasty sight!)
**1 back down set of 245lbs for 12 reps**
Breathing DB Pullover **1 workset**
Pullups- 2 sets of bw + 5 for 10 reps
Barbell Bent Over Row- 2 sets 195lbs for 6 reps
Seated DB Shrugs- 2 sets of 70lbs for 8 reps
EZ-Barbell Curls- 2 sets of 95lbs for 10 reps
Reverse Curls- 2 set of 65lbs for 12 reps
Static Contraction Deadlift- 225lbs held for 45seconds
**Various Rotator Cuff Exercises**
Macros
Pro: 230g
Carbs: 375g
Fat: 60g
Current Supplements
-Creatine -5g
-Xtend (1 scoop PreWO, 2 scoops PWO & 1 scoop btwn meals)
-ALA- 300mg before and after workout
-VasoCharge 2 Scoops Pre-Workout
-Beta-Alanine- 3 grams daily
-Glucosamine- 3 tablets daily
-Fish Oil- 3 tablets daily
-BSN Nitrix- 9 tabs per day
-Calcium, Magnesium & Zinc
Notes
Good solid session today, I was alittle rushed for time but still managed to hit it hard....I destroyed a callus on my hand performing deadlifts which made it very difficult to deadlift....i might have to start using straps until my grip strength catches up to my deadlifts
As a side note...Jim Cordova's world seminar was awesome....i learned so much...Jim is a great natural athlete and i will definately be utilizing alot of his techinques
I attached a pic of me and Jim.....Hard to believe that Jim is about 165lbs!!!!
Friday, October 3, 2008
10-03-2008 TGIF LEGS!!!!!!!!!
The Workout
5 min warmup
Squats**1 main workset 320lbs for 10 reps**
**1 set DB Pullovers**
Cybex Leg Press- 2 sets 5 plates per side for 12 reps (still working my way up to my max again, which was 12 plates per side...but i felt my form was 2 sloppy so taking time to build back up with better form)
Barbell Stiff Legged Deadlifts- 2 sets of 205lbs for 5 reps (building up to my personal best with better form on this too....PR on this was 355 for 5 reps with straps...this time i dont want to use straps)
Cybex Leg Curl- 2 sets of 110lbs for 12 reps
DB Lateral Raises- 1 set of 35lbs for 8 reps
Abs
Hanging Reverse Leg Raises- 2 set of 25lbs for 10 reps
Side Bends 1 sets of 15 reps
Cable Rope Crunch- 1 sets of 60lbs for 10 reps (performed like this http://www.jimcordova.com/videos/videos.php?id=38 )
**Various Rotator Cuff Exercises and Stretches**
Macros
Pro: 225g
Carbs: 375g
Fat: 60g
Current Supplements
-Creatine -5g
-Xtend (1 scoop PreWO, 2 scoops PWO & 1 scoop btwn meals)
-ALA- 300mg before and after workout
-VasoCharge 2 Scoops Pre-Workout
-Beta-Alanine- 3 grams daily
-Glucosamine- 3 tablets daily
-Fish Oil- 6 tablets daily
-BSN Nitrix- 9 tabs per day
-Calcium, Magnesium & Zinc
Notes
I had a crazy amount of energy all day today?, so weird.....i was wired...must have been the Poptarts i had this morning
Its about 9 hours since my leg workout and m quads feel fried!
I am very excited for tomm, Jim Cordova's Seminar.....should be fun....i am bringing my camera so i can take plenty pictures....and i am taking my voice recorder so i'll try and post up whatever i can tomm!
http://www.jimcordova.com/services/details.php?id=12
On Tap for tomm:
6am Cardio 30 min LI
5 min warmup
Squats**1 main workset 320lbs for 10 reps**
**1 set DB Pullovers**
Cybex Leg Press- 2 sets 5 plates per side for 12 reps (still working my way up to my max again, which was 12 plates per side...but i felt my form was 2 sloppy so taking time to build back up with better form)
Barbell Stiff Legged Deadlifts- 2 sets of 205lbs for 5 reps (building up to my personal best with better form on this too....PR on this was 355 for 5 reps with straps...this time i dont want to use straps)
Cybex Leg Curl- 2 sets of 110lbs for 12 reps
DB Lateral Raises- 1 set of 35lbs for 8 reps
Abs
Hanging Reverse Leg Raises- 2 set of 25lbs for 10 reps
Side Bends 1 sets of 15 reps
Cable Rope Crunch- 1 sets of 60lbs for 10 reps (performed like this http://www.jimcordova.com/videos/videos.php?id=38 )
**Various Rotator Cuff Exercises and Stretches**
Macros
Pro: 225g
Carbs: 375g
Fat: 60g
Current Supplements
-Creatine -5g
-Xtend (1 scoop PreWO, 2 scoops PWO & 1 scoop btwn meals)
-ALA- 300mg before and after workout
-VasoCharge 2 Scoops Pre-Workout
-Beta-Alanine- 3 grams daily
-Glucosamine- 3 tablets daily
-Fish Oil- 6 tablets daily
-BSN Nitrix- 9 tabs per day
-Calcium, Magnesium & Zinc
Notes
I had a crazy amount of energy all day today?, so weird.....i was wired...must have been the Poptarts i had this morning
Its about 9 hours since my leg workout and m quads feel fried!
I am very excited for tomm, Jim Cordova's Seminar.....should be fun....i am bringing my camera so i can take plenty pictures....and i am taking my voice recorder so i'll try and post up whatever i can tomm!
http://www.jimcordova.com/services/details.php?id=12
On Tap for tomm:
6am Cardio 30 min LI
Wednesday, October 1, 2008
10-01-2008 Chest, Shoulders & Triceps
The Workout
5 min warmup
Barbell Bench Press **1 main workset 190lbs for 10 reps**
**1 set DB Pullovers on Exercise Ball**
Dips- 2 sets bw+ 10lbs for 10 reps
Semi Incline DB Bench- 2 sets of 65 for 10 reps
Barbell Military Press- 1 set of 5 reps
DB Lateral Raises- 1 set of 35lbs for 8 reps
Incline DB Rear Lateral Raises- 1 set of 20lbs for 15 reps
EZ-Barbell SkullCrushers 2 sets of 115lbs for 8 reps
Reverse Grip Pushdowns- 2 sets of 70lbs for 10 reps
**Various Rotator Cuff Exercises and Stretches**
Macros
Pro: 225g
Carbs: 375g
Fat: 60g
Current Supplements
-Creatine -5g
-Xtend (1 scoop PreWO, 2 scoops PWO & 1 scoop btwn meals)
-ALA- 300mg before and after workout
-VasoCharge 2 Scoops Pre-Workout
-Beta-Alanine- 3 grams daily
-Glucosamine- 3 tablets daily
-Fish Oil- 3 tablets daily
-BSN Nitrix- 9 tabs per day
-Calcium, Magnesium & Zinc
Notes
Overall good workout, This stupid shoulder thing put me back in my training, i was benching 130lb DB's for 4 reps before this happened and now i am using 65's for 10 reps In due time i will get back up to par
For pullovers i tried doing them on a stability ball today i really felt more of a stretch in my ribcage, so i will continue to use the ball for this
I bought a dvd from the Olympia called "Bigger, Faster, Stronger" it is a documentary on Steroid use....I must say it was very interesting....It actually put a lot of things into perspective...Made me realize that some of idols are just putting up an image of how they want to be portrayed.....As Greg Valentino says in the movie "In a picture your idols are giving you thumbs up but really under the table they are giving you the finger"
Steroid use is such a common thing now a days, almost makes you second guess everyone who claims they are natural.....kind of sad really
Check out the Trailer to the DVD
http://www.biggerstrongerfastermovie.com/
__________________
5 min warmup
Barbell Bench Press **1 main workset 190lbs for 10 reps**
**1 set DB Pullovers on Exercise Ball**
Dips- 2 sets bw+ 10lbs for 10 reps
Semi Incline DB Bench- 2 sets of 65 for 10 reps
Barbell Military Press- 1 set of 5 reps
DB Lateral Raises- 1 set of 35lbs for 8 reps
Incline DB Rear Lateral Raises- 1 set of 20lbs for 15 reps
EZ-Barbell SkullCrushers 2 sets of 115lbs for 8 reps
Reverse Grip Pushdowns- 2 sets of 70lbs for 10 reps
**Various Rotator Cuff Exercises and Stretches**
Macros
Pro: 225g
Carbs: 375g
Fat: 60g
Current Supplements
-Creatine -5g
-Xtend (1 scoop PreWO, 2 scoops PWO & 1 scoop btwn meals)
-ALA- 300mg before and after workout
-VasoCharge 2 Scoops Pre-Workout
-Beta-Alanine- 3 grams daily
-Glucosamine- 3 tablets daily
-Fish Oil- 3 tablets daily
-BSN Nitrix- 9 tabs per day
-Calcium, Magnesium & Zinc
Notes
Overall good workout, This stupid shoulder thing put me back in my training, i was benching 130lb DB's for 4 reps before this happened and now i am using 65's for 10 reps In due time i will get back up to par
For pullovers i tried doing them on a stability ball today i really felt more of a stretch in my ribcage, so i will continue to use the ball for this
I bought a dvd from the Olympia called "Bigger, Faster, Stronger" it is a documentary on Steroid use....I must say it was very interesting....It actually put a lot of things into perspective...Made me realize that some of idols are just putting up an image of how they want to be portrayed.....As Greg Valentino says in the movie "In a picture your idols are giving you thumbs up but really under the table they are giving you the finger"
Steroid use is such a common thing now a days, almost makes you second guess everyone who claims they are natural.....kind of sad really
Check out the Trailer to the DVD
http://www.biggerstrongerfastermovie.com/
__________________
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