Cardio Colin’s BodyBlog

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Friday has arrived my faithful devoted fans!  What do I look forward to the most on the weekends you ask?  Why being able to plan an entire day around getting HUGE of course!  I save my most intense workouts for the weekends so I can relax and do them correctly.  My plan of attack this weekend: Saturday will be a huge Back and Abs explosion, while Sunday I’ll take some time and DOMINATE my legs.  That’s right folks, I’m actually looking forward to a Leg day!  I’m completely in love with this new Animal Pak workout.  It’s really fitting in with my goals and my personal workout style.  It makes me happy due to its quirkiness veiled beneath a venire of simplicity.  It uses a lot of old school lifts that keep things simple (sorry Chuck Norris, no total gym this time around) with free weights and a bench for the most part.  I’ll post it here for your viewing pleasure.  

“Though this routine looks deceptively simple (the heaviest weights aren’t used), believe me, it’s not so easy. This routine looks to maximize your pump and your results. Keep your rest period between each to a minimum (no more than 30 seconds). It should produce nice size, shape and overall definition.”

Cycle: 6-Day Split, Two Days On, 1 Day Off, Two Days On, 1 Day Off
Level: Advanced
Goal: Muscle Size, Shape, And Definition  

Monday - Chest/Shoulders  

Chest  

Decline Smith Presses: 2 Sets x 12 Reps
Flat Hammer Presses: 4 Sets x 25 Reps
Incline Dumbbell Flyes: 3 Sets To Failure  

Front/Side Delts  

Seated Dumbbell Presses: 1 Set x 25 Reps
Reverse EZ Bar Presses: 1 Set To Failure
Seated Dumbbell Side Laterals: To Failure  

  

Tuesday - Quads/Hams  

Quads (2 Full Rotations)  

Leg Presses: 4 Sets x 25 Reps
Horizontal Leg Presses: 1 Set x 40 Reps
Leg Extensions: 1 Set x 40 Reps  

Hams  

Leg Curl Machine: 3 Sets To Failure  

  

Wednesday - Off  

Thursday - Back/Shoulders/Traps  

Back  

Pull-ups: 3 Sets x 12 Reps
Dead Lifts: 3 Sets x 10 Reps
Dumbbell Rows: 3 Sets x 10 Reps
Lat Pulldown: 3 Sets x 10 Reps  

Rear Delts  

Rear Delt Machine: 2 Sets x 25 Reps  

Traps  

Barbell Shrugs: 3 Sets x 12 Reps
Dumbbell Shrugs: 3 Sets x 12 Reps
Upright Rows: 3 Sets x 12 Reps  

  

Friday - Arms/Calves  

Biceps  

Standing Dumbbell Curls: 2 Sets x 10 Reps
Dumbbell Drag Curls: 1 Set x 20 Reps
Incline Hammer Curls: 1 Set x 15 Reps  

Triceps  

Close-Grip Benches: 1 Set x 25 Reps
Tricep Press Downs: 1 Set x 25 Reps
Double Arm Kickbacks: 1 Set x 25 Reps
Bench Dips: 1 Set To Failure  

Calves  

Seated Calf Raises: 3 Sets x 15 Reps
Donkey Calf Raises: 3 Sets x 15 Reps  

  

Saturday - Off  

Sunday - Repeat  

  

 My favorite part is that it spreads the leg workouts across two days so that the dreaded “leg day” doesn’t loom like the sword of Damocles over one’s head.  It also makes it harder to skip, unless you just want to puss out and skip BOTH days.  Stuff that!  I’m not skipping any days!  I might even slip that arm workout in tonight so I can get in some “curls for the girls!”  

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Upon hearing the news that the not-so-gentle giant Amazon.com wants to try to go head to head against us in the supplement industry I’ve been strategizing on ways to foil their advances and eventually route the Amazon phalanx completely.  That idea struck me like a bolt of lightening as I rode my bike out of the gym parking lot last night.  An idea that will help to rally our base supporters and simultaneously leverage our biggest advantage over Amazon against them.  I must keep this idea a secret at the moment, but that is not to say that it won’t be revealed eventually.  For now, it just needs to gestate and be kept out of range of prying eyes that may compromise its security.  I’m not so cruel though as to not leave my loyal audience without at least some taste of a clue.  In short, it involves everyone on BodySpace getting to know one another.  Any armchair relationship guru will tell you that “communication is the key to all successful relationships.”  This is absolutely the truth!  And it is our sincere desire to strengthen the “virtual” relationship that everyone on BodySpace has with one another.
Keeping in the nature of all things BodySpace, I shall write about today’s workout.  After missing the last bus out of towne and having a few hours to kill, I decided to hit the gym and get a good chest day in.  Since my last chest day was about 8 days ago, I decided to completely destroy upper body.  My intensity was the chain!  Here’s my workout, that I got from the Animal Pak guys from our website.  Check out my sets:
Decline Bench- 2 sets of 12
Flat Hammer Press- 4 sets of 25
Incline DUmbell Flys- 3 sets to failure
Seated Dumbell press- 1 set of 25
Reverse EZ bar presses- 1 set to failure
Seated Dumbell Side Laterals 1 set to failure
This was one of the most intense 12 set workouts I’ve ever done.  I did it from top to bottom in order with about 20 to 30 seconds of rest between sets.  Oh, and before I forget, I took one scoop of NO Shotgun (http://www.bodybuilding.com/store/vpx/no.html ) for preworkout, and had three scoops of Xtend (http://www.bodybuilding.com/store/sv/xtend.html) in my 20 ounce shaker cup to sip during my workout.  After lifting like a monster, I refilled my shaker bottle with another 15 or so ounces of water and took the baggie of pre-measured Dark Matter (http://www.bodybuilding.com/store/mhp/darkmatter.html) out of my gym bag.  I got quite a few odd looks from some other people in the gym who thought it was odd that I just whipped a plastic bag filled with blue powder out of my bag and mixed it into my shaker cup.  I didn’t care though, I needed my post workout nutrition (pwn for short) so it was bottoms up and that baby was gone!  I booked out of the gym and hopped on my 15 speed and sped down the Greenbelt to catch my bus.  6 miles even to my bus stop.  Hell of a post workout cardio. 
 

 

If the body is a Temple, and our society is a veritable community of Temples, then improving your Temple would increase the "property value" of those around you.  Working for positive change as part of a group effort helps the whole community

I’ve just recently come upon a new supply of Muscletech Products, and I’m excited to have been able to test them.  I also am getting close to my preliminary body goals.  Armed with a slew of MT products and a heightened sense of urgency, I head off to the gym.

Here’s the laundry list:  Pre workout: MT’s Nitrotech Hardcore Triple Choc Milkshake 2 hours before workout.

15 minutes before workout: 1.5 scoops of NaNo Vapor, Orange flavor.

Intra workout: 2 scoops of Xtend in 20 ounces of water

Post workout: 2 Scoops of Anator and 1 scoop of Cell-Tech Hardcore