Highlights So Far

Well, things have been going super well as of lately...I am very excited for my powerlifting meet next week...I will finally be able to do this i was really looking forward to doing it during the summer but a nerve damage problem stopped me dead in my tracks! This time nothing will stop me!! I still have some tightness and the nerves are finally beginning to fire correctly again so i am well on my way!

Monday i hit up some Back and biceps and i started things off with Deadlifts
I hit a PR....455lbs for 3 reps no belt or straps which i was really impressed with...The weight felt extremely light and i ripped it so hard from the ground that the weight almost pushed me off balance!
Last Friday i squatted 425 for an easy 3 reps as well....no belt or straps...I must say training without a belt has definately improved my core strength as well as my ab development....When i diet down next time my abs will be much deeper!!

As far as the offseason goes i have never really known how to bulk up correctly...I think one of the major reasons i am not super huge is because i stay relatively lean year around...This is a big mistake especially for a natural...I have a plan that i am going to stick with and hopefully i'll be able to add a lot more muscle to my frame....Despite being lean year around i managed to put on about 8lbs of muscle last year which is awesome considering i dieted for majority of the year

Personal training is going well....I am doing very well despite the hard times ahead of us...People have realized that health is very important and make it a priority to see me...I plan on increasing my certifications this year

Here is a list of my upcoming certification courses
- Certified Strength and Conditioning Specialist http://www.nsca-cc.org/cscs/about.html
This certification is accredited and all the top strength coaches for the major sports leagues all have this certification

- Specialist in Performance Nutrition
http://www.issaonline.com/certification/specialist-in-performance-nutrition.cfm
another nutrition certification

- BS in Nutrition from CUNY Queens College
- NYS Certified Dietitian Nutritionist http://www.op.nysed.gov/dietbroch.htm

So once i have most of these certifications i will be upping my prices as i will be worth so much more :D

Hope everyone has a wonderful Turkey Day tomm! Eat well everyone....Skip on the desert and have some fresh fruit!!!! I know i will! (I'll make sure the cake has fruit in it :D )

11\17 Back & Biceps

Deadlifts 2 sets
415x3reps no belt or straps
295x12 reps
DB Pullovers 1 set
Weighted Chin ups 2 sets
Bodyweight + 45lbsx 5,4 reps (will be hitting a pr on this next week)
DB Rows 2 sets
100lbs x 12 reps
Bentover Rows 2 sets
205lbs x 10 reps
EzBarbell Curls 2 sets
115lbs x 4 reps
Cable preacher curls 1 set
60lbs x 12 reps
Hammer Curls 1 set
30lbs x 8 reps

Intensity Level
9
Notes
Was ready to go to work today in the gym
Next week I will be deadlifting 455 x 2 reps......the weight for deadlifts was extremely easy

Time to do some catching up

11/12 Chest/Shoulders/Triceps

5 min warmup
Bench Press- 4-6 Warmup set- **1 Strength set** 250lbs for 4 reps
**1 Growth set of 175lbs for 12 reps**
Breathing DB Pullover **1 workset**
Dips- 2 sets of bw + 75 for 8 reps
Incline DB Bench- 2 sets 70lbs for 15,13 reps
DB Lateral Raises- 2 sets of 40lbs for 15 reps (controlled "cheating")
DB Rear Delt Raises- 1 set of 30lbs for 12 reps
Arnold Presses- 1 set of 15 reps
Ez-Barbell Skullcrushers- 2 sets 135 x 6 reps
Reverse Grip Pushdowns- 2 sets 90 x 10 reps
**Various Rotator Cuff Exercises**
Intensity Level
8.5 (on a scale of 1-10)

11/13 Calves and Cardio
5 min warmup
Seated Calve Raises- 2 sets 210lbs x 20 reps
Leg Press Calve Raises- 2 sets of 430lbs for 20 reps
20 min Cardio
[b][size=+1]Intensity Level[/b][/size]
6 (on a scale of 1-10)

11/14 Legs
5 min warmup
Squats- 4-6 Warmup set- **1 Strength set** 405lbs for 4 reps
**1 Growth set of 285lbs for 15 reps**
Breathing DB Pullover **1 workset**
Leg Press- 2 sets of 7 plates per side for 12 reps
Barbell StiffLegged Deadlift- 2 sets 235lbs for 10 reps
Cybex Leg Curl- 2 sets of 130lbs for 15,12 reps
Weighted Hyperextensions/Glut Ham Raises- 1 set of 10lbs for 15 reps
Reverse Crunches- 2 set of 12 reps
Cable Crunches- 2 sets 90lbs x 8 reps
**Various Rotator Cuff Exercises**
Intensity Level
9 (on a scale of 1-10)

11/15 UpperBody Hypertrophy Day
5 min warmup
Pullups- 10 sets of 10,8,8,6,6,6,6,6,6,6 reps
SUPERSETTED WITH
Dips- 10 sets of 12 reps
Intensity Level
9 (on a scale of 1-10)

Macros
Pro: 280g
Carbs: 380g
Fat: 70g

Starting Next week my new macros will be:
Pro: 260g
CHO: 400g
Fat: 80g

Body Composition Update
Been using this Program for 11 weeks so far and the results are:

Bodyfat Percentage (3 site method, which has a +,-2% error)
2%
Lean Body Mass:
177.3 (which is an increase in 6.3lbs of muscle!)

Thoughts/Review
Overall lately i am pretty satisfied with my results...6lbs of muscle in 11 weeks is awesome considering i spent the first 3 weeks deloading....I contribute my results to watching over my nutrition carefully....Although i do feel the little bit of cheating i have been doing lately has been adding to my increase of lean body mass
I have been training super hard...I was very pleased with squats this week....feels good to do 4 plates again with no belt and all the way to the ground
Today when i was doing my Dips/Pullups which i believe is changing my physique i noticed my chest is taking on a different look...could it be because of the breathing pullovers or the added dips but either way i am making some big moves finally!!!

Here is a pic i took on my new phone...bad lighting but you can see how fat i got...it must be my girlfriends homemade tacos and the extra slices of pizza! (take note of the ab veins) :D

11/10 Back and Biceps

Deadlifts
1 Power Set: 405 for 4 reps (no straps or belt)
1 Growth Set: 285 for 12 reps
DB Pullovers
Weighted Pullups
2 sets bodyweight + 25lbs for 8 reps
Barbell Rows
2 sets 205lbs for 10 reps
1 Arm DB Rows
2 sets 95 for 12 reps
Ez-Barbell Curls
2 sets 115lbs for 10 reps
Cable Preacher Curls
2 sets 50lbs for 12 reps
Static Deadlifts
1 set 275lb for 45 sec

Intensity Level: 8

Notes:
This was an awesome solid workout....strength was crazy....the only thing holding me back was my grip...I never really worked out back without straps....these past 10 weeks i stopped using straps and belts and my grip is holding me back...but it will catch up

Macros
Pro: 280g
CHO:380g
Fat: 70g

A Much Needed Update

Hello everyone,

We'll it has been a little while since I have posted a workout. I am still training very hard and still have not broke 180lbs :( o well, this is the leanest and biggest i have ever been....With every workout i am getting increasing stronger...so i must be doing something right!
My metabolism is flying and I am so glad i decided to ease into bulking this year. School has been crazy and I have been trying to handle the workload...I have decided to jump back into competing but not bodybuilding....i have a passion for moving heavy objects and the image of me Squating over 4 plates and deadlifting 5 plates have been something i can not get rid of...so i will be doing a powerlifting meet on Dec 6th....I have to set goals for myself....in the past i have trained "blindly" and got no where....With every little goal i set and break i am one step closer to my ultimate goal

My Attempted Lifts for my meet
Bench Press 315 x 1
Deadlifts 500 x 1
Squat 455 x 1

I really set the bar high for myself but i can definately do it!

Today i trained back and did Deadlifts i got 405 for an easy 5 reps with no belt or no straps but more on that later :D