Natural Bodybuilding Blog

military press. 2 sets 185lbs. 8rps. 2nd set 185lbs. 6rps.                   dumbell press 1 set 90’s 8rps.    

side laterals 2 sets 40’s 14rps.   45’s 10rps.            upright rows 1 set 50lbs. ea. side 12rps.

barbell shrugs 2 sets 225lbs. 12rps.   2nd set 275lbs.  8rps .

lying triceps ext. 2 sets 110lbs bar 10rps.       cable pressdowns 2 sets 110lbs. 12 rps.     overhead cable 1 set 90lbs. 8rps.

gotta kick up the intensity !  never settle.   first week back workout, from 1 week of non- training for recuperation.

barbell flat bench  3 sets 240lbs. 8rps  2nd set 240lbs. 6rps.   3rd set 240lbs. 4rps.      inc. dumbell 2 sets 90lbs. 8rps. 2 sets

flat dumbell 100’s 6rps.  2 sets       ez barbell curls 1 set 45’s ea. side  12rps.   2nd set 45’s plus 10’s 8rps.

hammer curls 2 sets 55’s 10rps.  65’s 8rps.      wrst curls 90lbs. 12 rps.   rverse wrist curls 50lbs.  1 set 12rps.

Next week gotta kick  up the intensity, never settle!   always progress.  Train insane or remain the same!

Thursday I trained back, it was my week back after taking a week off. I was not trying to break any records here, but I wanted to get a good workout in. I kept the weight just heavy enough so i can execute the movement well. I kept my routine pretty much the same as my previous back routine. Change is not a factor that brings results. Desire is.

The world was build on short burst of violence, building muscle is no different.

Overload builds muscle, now what’s overload ?  Overload is a stimuli that your body has not felt before. Your responsible for the intensity of your workout. You see more people not training hard than people that are. Gaurantee you, the people that are training with desire and intensity and drive have bit more muscle on them. In fact they look like they are in another league.

This is what separates your, work ethic! .. not variety. and constantly changing your routine because you picked up the latest magazine. I was in that vicious cycle when I started out, now I know that if your wanna move weight ; you must do it yourself!  Change come from inside you.

Train insane, or Remain the same!

Pulldowns 2 sets 240lbs. 12 rps.      barbell row 3 sets  1 set 135lbs. 12 rps.  2nds set 185lbs. 12 rps. 3rd set 205lbs. 8rps.

cable rows 1 set 240lbs. 12rps.     dumbell row 1 set 80lbs. 12rps.       hyper ext. 1 set (no weight) 12rps.

After 8 to 10 weeks of consecutive brutal training… what ya do ?  Keep ridin’ till the wheels fall off! ; no!  Recuperation is key in the muscle building process. Matter fact recuperation is king. Every 8 to 10 weeks of training, taking a week off benefits your intensity and recovery in the gym.

When the week of recuperation week is over, its a good idea to acclimate your body back to the intensity level when you were. Its also a good idea to fine tune your form and execution of exercise to eliminate any sloppy habits you have developed. You def. feel more refreshed and more focused to tackle the weights.

Just another paragraph to the story.

Squats 3 sets 1 set 225lbs.  14rps.   2nd set 275lbs.  12rps.   3 rd set 275lbs.  12rps.

Leg press  2 sets 6plates ea. side 12 rps.                Leg curls  2 sets 110lbs. 12 rps. 

pulldowns 2 sets 1 set 240lbs.  12rps.  2nd set 260lbs. 8rps.    barbell row 3 sets 1 set 135lbs. 12 rps.  2nd set 185lbs. 12rps.

3rd set 225lbs. 8rps.    cable rows 1 set 240lbs. 10rps.    dumbell row 1 set 100lbs.  8rps.

dumbell press 2 sets 1 set 95’s 8rps.  2nd set 100’s 5rps.       military press 1 set 185lbs.  

side laterals 1 set 50’s 12 rps.    barbell shrugs 3 sets 1 set 225lbs. 12 rps.   2nd set 275lbs.  8rps.  3rd set 315lbs.  8rps.       cable pressdowns 110lbs. 12prs.   2nd set 120lbs. 8rps.

skull crushers 2 sets 1 set 110lbs. 12 rps.    2nd set 45’s plus 5’s ea. side 8rps.   

over head cable press 1 set 110lbs. 4rps.

leg press 2 sets 1 set 8plates ea. side 8rps.   2nd set 8plates 8rps.       squats 2 sets 1 set 225lbs. 14rps.  2nd set 315lbs. 10rps.

leg curls 110lbs. 12 rps. 1 set … gotta kick up the numbers here next week.

inc. dumbell press 2 sets  1 set 110lbs. 6rps.  2nd set 115lbs. 4 rps.    flat dumbell  105’s 6rps.  2nd set 105’s 6rps.

hammer machine dips 2 sets 1 set 3 plates ea. side 12 rps.   2nd set 3plate plus 25’s 8rps.    

ez bar curls 2 sets 45’s plus 10’s 8rps.   2nd set 45’s plus 25’s 6rps.      hammer curls   1 set 60’s

behind back cable curls 1 set 80lbs. 8rps.     wrst curls  2 sets 100lbs. 8rps.  rvrse wrst curls   60lbs.  8rps.

pulldowns 2 sets 1 set 240lbs. 14rps.  2nd set 260lbs.  8rps.    barbell rows 3 sets 1 set 185lbs. 14rps.   2nd set  205lbs. 12rps.

3rd set 225lbs. 8rps.     cable rows 2 sets 1 set 240lbs. 12rps.   2nd set 240lbs. 8rps.    one arm rows 1 set 100’s 10rps. ea. side

wgtd. crunches 2 sets w/ 45plate 20 reps 2 sets     leg raises 2 sets no weight 20rps.  

Today was delts Triceps & traps. Oveload is the key here. Iam lookin’ to press the 100’s today. I made it my buisness to do so. This is how it went down.

Dumbell prss. 2 sets 95’s 8rps.  2nd set 100’s 5rps.    military press. 2 sets 1 set 155lbs.  8rps.   2nd set 185lbs. 6rps. 

side laterals 1 set 55’s 6rps.      dumbell shrugs 3 sets 1 set 225lbs. 12 rps.  2nd set 275lbs. 12 rps.  3rd set 315lbs.  8rps.

tricep pushdowns 2 sets  1 set 120lbs.  12 rps.  110lbs. (for better exec.) 12 rps.      skull crushers 2 sets 1 set 110lbs. 10rps.

2nd set 45’s plus 10’s 8rps.  2 sets     over head cable 1 set 110lbs.  6rps.