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
