Big_T-Loc’s BodyBlog

On Monday I did a pretty intense Leg workout…I just started getting sore today, 2 days after!  Leg workout as follows:

Leg Press - 180 - 12 reps; 360 - 10 reps; 540 - 8 reps; 630 - 8 reps; 720 - 6 reps

Leg Extension - 120 - 12 reps; 150 - 8 reps; 180 - 8 reps; 200 - 6 reps

Leg Curls - 150 - 12 reps; 180 - 10 reps; 200 - 8 reps; 220 - 6 reps

Seated Calf Raises - 90 - 15 reps; 140 - 15 reps; 140 - 15 reps

I then did some uphill walking on the treadmill for about 12 mins. Followed by some seated weighted crunches.

On Tuesday I did Chest and Tri’s…

Barbell Bench - 135 - 12 reps; 185 - 10 reps; 225 - 8 reps; 245 - 7 reps; 275 - 4 reps

Incline BB Bench - 135 - 12 reps; 185 - 8 reps; 205 - 7 reps; 135 - 10 reps

Decline BB Bench - 135 - 12 reps; 185 - 8 reps; 225 - 8 reps; 135 - 15 reps

Tricep Pushdowns - 70 - 12 reps; 85 - 10 reps; 100 - 8 reps; 100 - 8 reps; 70 - 10 reps

Single Arm Pulldowns - 20 - 10 reps x 3 sets

Superset [Machine Pushdowns, Machine Skullcrushers] - 180 - 10 reps x 3 sets; 60 - 10 reps x 3 sets

Cable Flies - Hi - Mid - Lo - 50; 40; 35 x 2 sets each

I did some more uphill walking after all that.  I feel good so far.  Taking a day off tonight, Had a TON of h/w and needed the rest, Back and Bi’s tomorrow night!

Hit shoulders today.  Felt pretty good, my delts are so tired now! here’s the routine for today:

Plate-loaded Machine Press - 90 - 15 reps; 140 - 10 reps; 180 - 8 reps; 200 - 7 reps; 90 - 15 reps

Front Raises Superset with Side Raises - 20’s - 10 reps; 25’s - 10 reps; 30’s - 8 reps

Arnold Presses - 35’s - 10 reps x2 sets

Smith Machine Shrugs Front & Back - 140 - 15 reps x 3 sets

Deadlifts - 135 - 10 reps x 3 sets

It felt really good to do deadlifts again! I hadn’t done them in about 3 or 4 weeks probably.  I could tell my legs and back were stronger though, the weight seemed really easy, but still felt good! I did 15 mins on the Bike afterwards and a few weighted crunches after.

So now that I have some free time off from school I finally have time to update my progress pictures. I’ll have a  new one up on by Saturday, I’m also doing my monthly measurements then too.  Anyways, I think I’m going to change up my routine starting next monday.  As of now, I do a 5 day split working one body part a day; doing Bi’s and Tri’s together though.  My new routine will consist of a 4 day split:

Monday - Legs, Abs

Tuesday - Chest, Tris

Wednesday - Off

Thursday - Back, Bis

Friday - Shoulders, Abs

Sat & Sun - Off

I’ll be doing Cardio probably 3 times a week, prob on two off days and once after a workout.  Depends on how much time I have after a workout.  Hopefully this new workout will help me gain some pounds and put on some new muscle.  I think I’m going to do this one for 6 weeks, and then we’ll see what I want to do after that!

Did back today.  Feeling better, not quite 100% though.  Here’s the lowdown:

Lat Pulldowns: 120 - 12 reps; 140 - 10 reps; 160 - 8 reps

Seated Row: 120 - 12 reps; 150 - 10 reps; 180 - 8 reps; 200 - 8 reps

Overhead Pulldowns Plate-loaded: 140 - 12 reps; 180 - 10 reps; 200 - 8 reps; 230 - 7 reps

Plate-loaded Seated Row Machine: 180 - 12 reps; 200 - 10 reps; 230 - 6 reps

I went and did 15 mins on the bike today also and did some crunches as well.  Tomorrow I got Shoulders.

So I was sick for a week….I last went to the gym Nov. 13, so 10 days later I’m FINALLY back in there! Thank GOD!  It sucks when you really want to go, but just don’t have the energy and know that rest is really what is needed more.  Anyways, Got back today and did Chest.  Didn’t do as much as I did before, but still a good hard workout.  It goes as follows:

DB Bench - 65’s - 12 reps; 75’s - 10 reps; 90’s - 10 reps; 100’s - 8 reps

Plate-loaded Incline - 140 - 12 reps; 180 - 10 reps; 180 - 8 reps

Plate-loaded Decline - 180 - 12 reps; 230 - 10 reps; 250 - 7 reps

Cable Flies - Hi and Mid - Various weights

I also did some sit down machine flyes with low weight squeezing hard.  Did 15 mins of fairly intense elliptical.  My lungs were dieing afterwards (from couging my lungs up all week from being sick) But it was a good session.  Hitting back tomorrow and some abs, maybe a lil cardio.

Did arms today…didn’t feel super strong, biceps and forearms tired out faster than usual, but hit my triceps really hard   Here is the routine I did:

Single Arm alternating DB curls - 35’s - 12 reps; 45’s - 10 reps; 50’s - 8 reps; 30’s - 12 reps

Tricep Pushdowns - 60 - 12 reps; 75 - 10 reps; 90 - 8 reps; 100 - 6 reps

EZ bar Preacher curls - 50 - 12 reps; 60 - 9 reps; 70 - 6 reps; 50 - 10 reps

Rope Pulldowns - 50 - 12 reps; 70 - 10 reps; 80 - 10 reps

Superset: Single are machine curls and Dips - Various weights; 10, 10, 8 reps

I did some ab work in between some sets, not a lot though.  I did 15 mins of jogging and about 5 mins of uphill power-walking.  Felt good tonight.  Prob won’t be back in the gym till Monday though, got a busy weekend.

Did some back exercises today….went pretty heavy tonight felt real good! Routine as follows:

Lat Pulldowns - 12 reps of 120; 10 reps of 140; 10 reps of 160; 8 reps of 180

Seated Rows - 12 reps of 130; 10 reps of 150; 10 reps of 180; 8 reps of 200; 15 reps of 120

Undergrip Plate-loaded Pulldowns - 12 reps of 140; 10 reps of 180; 10 reps of 230; 6 reps of 270

Plate-loaded Rows - 12 reps of 140; 10 reps of 180; 10 reps of 230; 8 reps of 250

Then went and did some good ab work! Skipped Cardio today cuz of time constraints, but I’m doing Arms tomorrow night and I’ll do some more ab work and some good cardio!  Progress pic coming soon!

I felt like an animal in the gym today!!!  Which was very surprising, because when I got off of work at 5:30 i was very tired.  I took my N.O. Xplode and relaxed for 20 mins, then got up and hit the gym.  I don’t know what it was, BUT MAN, I was pumped to throw up some mad weight. I did chest today and my routine consisted of this:

Flat DB Bench - 60’s - 12 reps; 75’s - 10 reps; 90’s - 10 reps; 100’s - 8 reps; 110’s - 7 reps

Incline DB Bench - 60’s 12 reps; 75’s - 10 reps; 85’s - 10 reps; 90’s - 9 reps

Decline Plate-loaded Machine - 140 - 12 reps; 180 - 10 reps; 200 - 10 reps; 230 - 7 reps; 140 - 12 reps

Cable Flies (Hi-Mid-Lo) various weights, 3 sets each, 12, 10, 10

I can tell my chest is getting bigger and stronger!  Tomorrow I have back, hopefully it will be as good of a session as it was today!  I’ve decided to slow down my cardio, in order to gain as much weight as I can.  I’m only going to be doing 3 days of cardio, 12-15 minute sessions.  Most likely, one day of running and 2 days of biking.  However; I have a 5k charity run I’m doing on Thanksgiving, so I might try to keep my running tolerance up till then.

Hit my shoulders today, felt good! Did some heavy presses, and killed my delts with a bunch of Shrugs.  Tried doing single arm DB shrugs…worked pretty well. Prob will do them again.  Did about 25 mins cardio and some abs. Hitting Bi’s n Tri’s tomorrow with more abs and a lil cardio.  Gotta start eating more!! Monday I officially start my BULK! put on 5 lbs. of lean mass in the last 4 weeks, hopefully will put on another 5-8 lbs. by December.   Wish me luck!

Going to start taking Monster Milk on Monday!! Hopefully gain 5 more lbs. in the next month…Shouldn’t be too hard, just hope it’s lean muscle and not fat!!! Gotta keep my diet in check!  I stopped taking Cellmass this week, but still gonna be using No-Xplode.