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!!!
Friday, October 10, 2008
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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