Bondons’s BodyBlog

Hands Jittery, sweat dripping…I’m sitting on the bench rocking back and forth and I don’t know why.  Just finished up blasting my arms but I still want more, I need more.  Gonna burn out these pathetic excuses for biceps.  I look down at them, veins everywhere…laughing, I know they are gonna hate me for this.  Standing up, I wonder what pansy chose this radio station.  I get my head right.  Focus on what I’m doing this for.  Then I look down at the iron, “Your my bitch.” 

The mirror shows a grim reflection of myself.  The alter-ego I become when I walk through the gym doors.  My gateway to salvation.  I mutter one final thing under my breath, “The is what we do.”  I grip the iron and as I lift it I know what will hit the ground before it does…blood or tears.

Starting with 3,000 cals a day: may lower throughout prep
roughly 300g protein
 250g carbs
80g fats

 2 re-feeding days on chest day and leg day: 3,420 cals

180g protein 
500g carbs 
70g fat 
 As well as high intesity cardio on my off days (2 days a week)

I’ve been doing high volume work for awhile now, and my gains have started slowing down. That being said I’m going to lower volume and add in a few shock principles to compensate for the work being done.  I’ll be incorporating negatives, supersets, forced reps, etc.  Going to try this for a couple months and see how it goes!

So, it seems a lot of people PM me about my routine, so I’m just gonna type what I do for each bodypart on here so that I don’t have to keep re typing.

CHEST

• Flat Bench Press 4 sets
• Incline Bench Press 4 sets
• Flat Dumbell Press 4 sets
• Cable Flys 4 sets
• Incline Cable Flys 4 sets

BACK

• Deadlift 4 sets
• Tbar Rows 4 sets
• Lat Pulldown 4 sets
• Cable Rows 4 sets
• Bent Over Dumbell Rows 4 sets

LEGS

• Squats 4 sets
• Leg Curl 4 sets
• Leg Press 4 sets
• Leg Extensions 4 sets
• Lunges 4 sets
• Triple Super Set Calf Raises 4 sets

SHOULDERS

• Military Press 4 sets
• Front Lateral Raises 4 sets
• Wide Lateral Raises 4 sets
• Upright Rows 4 sets
• Barbell Shurgs 4 sets

ARMS

• Tricep Extensions 4 sets
• Skullcrushers 4 sets
• Close Grip Bench 4 sets
• Overhead Extensions 4 sets
• Dumbell Curls 4 sets
• EZ bar Curls 4 sets
• Barbell Curls 4 sets
• Pyramid Burnout Set

Obviously I make changes to this routine and don’t keep it the same all the time but this is a general idea of what I do.

Enjoy!

I got starting bodybuilding thanks to a gym teacher that I had senior year of high school.  I was 135lbs walking into the weight room for the first day of class, and my teacher described how the course would go.  You could either go and play basketball, or lift weights.  Of course I decided I wanted to get BIG so I chose weights.  My teacher was a big guy and I could tell he knew what he was doing.  He put me on the training split of Monday-Chest, Teusday-Back, Wednseday-Legs, Thursday- Shoulders, Friday-Arms.  I didn’t follow this.  I decided "Who needs legs to look good?", and chose to do arms on leg day as well.  BIGGEST MISTAKE I EVER MADE!  I’ll get to this later.  After the semester was finished, people started to notice my "guns".  I had put on about 10lbs of muscle and a good amount of definition.  Because the class was over didn’t mean I would stop lifting, I decided to join the YMCA.  After lifting at the YMCA from about January to June, I started to get a lot bigger, putting on an additional 15lbs of muscle, more newb gains.  All through the summer however, I started getting a lot of, "your way too unproportional!" comments.  So when I started college, I joined their gym and finally started hitting my legs.  This was the start of my second year of lifting.  For about 6 months now, my legs still aren’t near where I want them to be, I honestly haven’t even noticed much change in them at all, and my upper body continues to grow.  To fix this, I recently started a new routine consisting of Monday-Legs, Teusday-Chest, Wednseday-Back, Thursday-Off, Friday-Legs/Abs, Saturday-Chest/Shoulders, Sunday/Off.  Chest and Legs are by far my weakest areas so I’m hitting both of those twice a week and doing very little arm work because they are much more advanced then the rest of my body.  I’ve been doing this for about 3 weeks now and I must say I’m liking this routine and my legs are getting some quick strength, not much mass however.   Hopefully after a few weeks of this my legs and chest will catch up to the rest of me and I can start going back to hitting everything once a week.

Bondons