Today was my re-feed/Power day for Upper Body...I started taking my 3rd summer class of the year and its happens to be in the morning, so instead of working all morning i was sitting in a class room all morning......I felt rested and by the time i got home i was so ready to get some work done!!
Reverse Grip Bent Over Row
275lbs for 8 reps (Awesome squeeze at the top)
1-Arm DB Rows
115lbs for 12 reps (too easy)
Chin-ups
50 total reps done in 4 sets!!! PR
Weighted Hangs
135lbs for 60 secs
Barbell Standing Shoulder Press
155lbs for 7 reps PR!
DB Rear Lateral Raises w/ Head on Bench
35lbs for 8 reps
Bench Press
275lbs for 5 reps
Cable Crossovers
60lbs for 10 reps
Ez-Barbell Curls
100lbs for 6 reps
Straight Barbell Curls
115lbs for 8 reps
Decline Close-grip Bench Press
225lbs for 8 reps
Overhead DB Extensions
100lbs for 8 reps
Notes: Good workout, Felt really strong today so we will see what happens
On another good note....i was chosen to be a tester for a new product called Plasmagen Nitrate by Advance Performance Supplements.....The product was just released so it should be fun to give it a try....look out for a full review of the product within the coming weeks.
Monday, June 30, 2008
Saturday, June 28, 2008
1 Year Ago Today....
We'll its been exactly 1 year ago today that i competed in my first show! I can remember that day like it was yesterday. It was almost comical the things i was doing for my "peak week".
I got to relive alittle bit of my day today by being a trainer at the same show!
It was a great experience for me....i got to understand what the judges look for more....the smells the sights everything brought a chill up my spine....It was so hard for me not to put some posing trunks on and enter myself into the contest....But i held back, I figured it be better to take in the experience of it all and just enjoy myself.....My friend did really well in his class and i was very happy with his performance.....BUT i have work i must do for myself so i am home getting ready to sleep so i can hit up my cardio extra hard tomm morning before school!! I realized that if i am going to win this I have to keep myself on point.....I managed to get in all of my meals at their appropriate times today !!!!
Well thats all I am going to update you all again on my progress tomm!!
I attached some pics of the guys i helped out
I got to relive alittle bit of my day today by being a trainer at the same show!
It was a great experience for me....i got to understand what the judges look for more....the smells the sights everything brought a chill up my spine....It was so hard for me not to put some posing trunks on and enter myself into the contest....But i held back, I figured it be better to take in the experience of it all and just enjoy myself.....My friend did really well in his class and i was very happy with his performance.....BUT i have work i must do for myself so i am home getting ready to sleep so i can hit up my cardio extra hard tomm morning before school!! I realized that if i am going to win this I have to keep myself on point.....I managed to get in all of my meals at their appropriate times today !!!!
Well thats all I am going to update you all again on my progress tomm!!
I attached some pics of the guys i helped out
Friday, June 27, 2008
6/27 Legs + Cardio + Posing= Dead Meat!
Hey Everyone
First off i am going to comment on how spent i am from yesterday...My body is completely sore felt good
Today's workout i knew was going to be even worse
Deadlifts Standing on a platform (I preform them on the platform so i can get more leg work out of the exercise
315lbs for 10 reps
Hack Squats
3 plates per side for 8 reps
As if that wasnt hard enough
Walking Lunges supersetted with Leg Press
135lbs Lunges walking width of the gym back and forth
then immediately jumped on Leg Press 3 plates per side for 15 reps
WOW is all i can say to that superset
DB Stiff Legged Deadlift
85lb DBs fo 12 reps
Lying Leg Curl
150lbs for 10 reps
Seated Calve Raises
10 sets of 10 reps
4 plates on the machine
Followed by 10 min low intensity on the bike, 10 min light jogging, 10 min Low Intensity Cardio on Stairmaster
Followed by 15 posing
I AM WIPED!!!
Notes: Very tough workout...looking forward to this workout next week, I think my double session yesterday made it hard for my body to function fully today....regardless i still handled good weight and got myself into the groove of things anyway
I think i am going to be spending my friday night sleeping!!!!!
First off i am going to comment on how spent i am from yesterday...My body is completely sore felt good
Today's workout i knew was going to be even worse
Deadlifts Standing on a platform (I preform them on the platform so i can get more leg work out of the exercise
315lbs for 10 reps
Hack Squats
3 plates per side for 8 reps
As if that wasnt hard enough
Walking Lunges supersetted with Leg Press
135lbs Lunges walking width of the gym back and forth
then immediately jumped on Leg Press 3 plates per side for 15 reps
WOW is all i can say to that superset
DB Stiff Legged Deadlift
85lb DBs fo 12 reps
Lying Leg Curl
150lbs for 10 reps
Seated Calve Raises
10 sets of 10 reps
4 plates on the machine
Followed by 10 min low intensity on the bike, 10 min light jogging, 10 min Low Intensity Cardio on Stairmaster
Followed by 15 posing
I AM WIPED!!!
Notes: Very tough workout...looking forward to this workout next week, I think my double session yesterday made it hard for my body to function fully today....regardless i still handled good weight and got myself into the groove of things anyway
I think i am going to be spending my friday night sleeping!!!!!
Thursday, June 26, 2008
6/26 Back and Shoulders Round 2
so 8 hours after my first workout i find myself back in the gym for another killer hypertrophy workout
Heres what went down
Mid Trap Barbell Row
225lbs for 8 reps
Medium-Grip Cable Low Row
140lbs for 12 reps
Smith Machine Reverse Grip Bent Over Row
225lbs for 12 reps
Lat Pulldowns
150lbs for 10 reps
DB Decline Pullovers
80lbs for 15 (PR).....this was hard come the 12rep....i thought everything was going to give out but i pushed through it....YEAHHHH BUDDDYYYYY
Wide-Grip Upright Rows
135lbs for 8 reps.....dropset to just the bar for 15 reps
Angled DB Shoulder Press
75lbs for 10 reps
Machine Rear Delt Raises
115lbs for 8 reps.....i dont like this machine and will take this out of my rotation in 2 weeks
Barbell Shrugs
405lbs for 6 reps
DONE!!!
Notes: I was getting tired about mid-way through but i paced myself splashed some water on my face....i looked around the gym at all the competitive bodybuilders and said to myself "they dont look tired" I killed everything after that
As a side note....I saw an IFBB Pro Bodybuilder that trains at my gym...hes a good friend and we have worked out before...i havent seen him in a while but i was wearing a tank top and he told me i look alot bigger and fuller then last prep....He said "You look like you put on a lot of mature muscle"So after that I was smiling all the way home!!!
Feels good to be complimented when you work so hard....especially by someone who is a professional....with that said Time to hit the shower then to bed!!!!
Goodnight everyone!
Heres what went down
Mid Trap Barbell Row
225lbs for 8 reps
Medium-Grip Cable Low Row
140lbs for 12 reps
Smith Machine Reverse Grip Bent Over Row
225lbs for 12 reps
Lat Pulldowns
150lbs for 10 reps
DB Decline Pullovers
80lbs for 15 (PR).....this was hard come the 12rep....i thought everything was going to give out but i pushed through it....YEAHHHH BUDDDYYYYY
Wide-Grip Upright Rows
135lbs for 8 reps.....dropset to just the bar for 15 reps
Angled DB Shoulder Press
75lbs for 10 reps
Machine Rear Delt Raises
115lbs for 8 reps.....i dont like this machine and will take this out of my rotation in 2 weeks
Barbell Shrugs
405lbs for 6 reps
DONE!!!
Notes: I was getting tired about mid-way through but i paced myself splashed some water on my face....i looked around the gym at all the competitive bodybuilders and said to myself "they dont look tired" I killed everything after that
As a side note....I saw an IFBB Pro Bodybuilder that trains at my gym...hes a good friend and we have worked out before...i havent seen him in a while but i was wearing a tank top and he told me i look alot bigger and fuller then last prep....He said "You look like you put on a lot of mature muscle"So after that I was smiling all the way home!!!
Feels good to be complimented when you work so hard....especially by someone who is a professional....with that said Time to hit the shower then to bed!!!!
Goodnight everyone!
Random Shots
here are some quick pics i flashed.....keep in mind i have my lil sis taking the pics lol she just snaps the camera and i go ahead btwn poses
sometimes she takes pics of me btwn poses lol
6/26 Chest and Arms Workout #1 of the day
Hello everyone
So this Saturday I will be attending the INBF Natural Hercules in Manhattan New York, not to actually be in the show but I will be helping a friend prepare for his first show. So i am sure i will be all fired up come sunday!
Anyway due to the show being an all day event i have decided to use my re-feed day and workout a split routine today, working chest and arms in the morning followed by Shoulders and Back this evening. This leaves Saturday wide open for me, all i have to do is bring my meals with me and eat them. I will not have to worry about training
Heres my workout for This morning
Chest and Arms
Incline Cable Flye
50lbs for 12 reps
Incline DB Press
105lbs for 8 reps
Incline Chest Busters
70lbs for 7 reps
Incline DB Curls
50lbs for 6 reps
Ez-Barbell Tricep Extensions
105lbs for 12 reps
Seated Alternating DB Curls
40lbs for 12 reps
Cable V-Bar Pushdown
80lbs for 12 reps (PR)
So thats session 1, I will report back later with session #2
So this Saturday I will be attending the INBF Natural Hercules in Manhattan New York, not to actually be in the show but I will be helping a friend prepare for his first show. So i am sure i will be all fired up come sunday!
Anyway due to the show being an all day event i have decided to use my re-feed day and workout a split routine today, working chest and arms in the morning followed by Shoulders and Back this evening. This leaves Saturday wide open for me, all i have to do is bring my meals with me and eat them. I will not have to worry about training
Heres my workout for This morning
Chest and Arms
Incline Cable Flye
50lbs for 12 reps
Incline DB Press
105lbs for 8 reps
Incline Chest Busters
70lbs for 7 reps
Incline DB Curls
50lbs for 6 reps
Ez-Barbell Tricep Extensions
105lbs for 12 reps
Seated Alternating DB Curls
40lbs for 12 reps
Cable V-Bar Pushdown
80lbs for 12 reps (PR)
So thats session 1, I will report back later with session #2
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