Delgadido’s BodyBlog

well its been a while since I have actually posted here. i am kinda doing a half bulk half cut kinda thing going. either way i will lose fat or gain muscle. i am not sure what i am doing. i cant decide on if i want to continue my cut or go back to bulk. and it seems like i am not leaving my ego at the door when i come in everyday. my muscle size is growing and i think if i get more muscle it should be easier to burn the fat off. my routines are improving and my deadlift max was attempted 3 days ago. at 390. i got it up but i couldnt lock my shoulders back. i was so pissed. atleast the lift didnt hurt my back like before. i had a friend teach my to deadlift properly. and i love it.

 great news is that NY strip is on sale for 3.77 a pound. and i need to go get some more whey. i am going back to met-rx. i dont like ON too much.

Stats

Weight: 219
Height: 6 ft
Age: 19(should be 20 by the cut)
Bench- no bench max. DB press 80 x 5
Squat- soon
Deadlift-soon
cutting date:Apr. 18
Fitness Evaluation(body fat, muscle mass etc): Apr 13th.

Supplements:
Animal Pak
Animal Cut(when i start the cut)
Animal Pump
Met-RX Whey
dropping muscle milk for cut
glucosamine- wrist recovery

Workout

Day1-Chest -Triceps
Flat Bench DB- 5×10-12 Overhead tricep extension 5×10-12
Incline Bench DB-5×10-12 Skull crushers- 5×10-12
Decline Bench DB 5×10-12 Tricep rope pushdown
Machine Fly DB 5×10-12 Kick back cable extension 5×10-12
All will be followed with supersets of pushups. ALL OF THEM. to keep my HR up. target HR. 130-145. For chest will be distant pushups. tricep will be close grip pushup

Low intensity Cardio 45 min to 1 hour

Day2-Back -Biceps
BB or DB rows 5×10-12 DB Curls- 5×10-12
Deadlift 3×8-10 DB HammerCurls-3×10-12
row cable V handle 5×10-12 Concentrated Curls 3×10-12
Back Hyperextension- 5×15 Reverse curl 5×10-12

Day3-Legs -Shoulders
Squats- 4×10 Military swap(read below) 5×10-12
Leg Press 5×10 Arnold press- 4×10
Leg extensions- 4×10 Upright row-4×10-12
Lunges- varies DB Shrugs- 4×10-12
Side Raise Cables 4x 10-12

i dont really have a name for this exercise cause i have never seen anyone do it. its a standing military press. i powerclean it up. press over head. bring it behind head. press up. bring it in front of head. etc. i like it cause if i am struggling my legs are my own spot
Food:

DWO : 2 scoops of whey shake + Fish Oil.

no set sched on food

5 egg(3 white/2 yolk)
almonds
peanut butter
light jelly
whole wheat
asparagus
NY Strip
97% fat free chicken breast
Canned chicken breast
Tuna(on the occasion, last resort)
grapefruit
100% OJ
alotta watta
honey
splenda
brown rice
oatmeal
banana
protein/oatmeal pudding

plyometrics exercise with my trainer

i finally stabilized 80 lbs

 i do 2 sets of 5. now its time to move on to 85 on sat. on fri i should be learning some stuff from this new trainer. ever since forest left it has been kinda weird. but i dont let that down. oh yeah i finally did legs today cause i had nothing else to do. my arms are still sore. i also did HIIT on the elliptical. that may be the best machien to do it on at the gym. but the thing feels like its gonna break when i do it. oh well.

 my cut will start apr 18. i am going to reduce my intake quantity. not change the food i eat. well except the muscle milk.

 i also started stomach vaccums today lets see where i go with this

 i weighed at 219 this morning

my gains have been pretty good.

 i am now able to DB press 80. my goal is 90 b4 i stop. i sitll have 2 weeks… i hope i can do it. i will have to start eating alot on chest days.

i also found a new ab exercise called floor swipers. jesus they work so well.

its weird.. i gained so much muscle and i am at the same weight. we will see when i get the fitness assessment. i hope i am at 15% bf.

 gonna go have some spaghetti. PEACE!

[size=+2] My Chest Routine[/size]

[b]Give this a try my bench went up 40 lbs in 2 months from this routine. The workouts are pretty basic but the main thing that really finishes off the job is the pushup superset. The muscle stabilizers are worked out very well in this routine. Keep the dumbells far apart. Give it a try one day. Just one day. It wont hurt to try, but it will the next day.[/b] 

If you are at a plateua i suggest switch over to DB.
It helps me alot. Let me give you one of my workouts for the chest. This is my first routine made but I have had massive gains. I went from 65 DB to 85 DB in exactly 2.5 months.

 [b]Flat Bench Dumbell Press[/b]

Start from 20 lbs less from your target DB press of what you usually would do.
There are 5 sets of these total.
1st set should be -15 lbs from your target press. mine is 80 lbs.
i start at 65. 8 reps of those. sometimes i push to 10 just for the warm up.
70 5-8 reps. goal is 5 push more if you can.
75 5-8 reps. goal is 5 push more if you can.
80 usually only 5 reps.
Then you do 1 more set of the 80. as much as you can.

[b]Then you are done with flat DB press.[/b]
[b]Time for Incline[/b]

Now you do same for incline. If your target weight is high, but you think you can push higher. never decline the challenge.

[b]Fly Machine/Pushup Superset[/b]

Now here is the final workout. This workout is a little different. Some ppl choose not to use a machine, but machine to me should always be a secondary workout because you are tiring yourself out so much and you dont want any shit falling on you.
Go for the fly machine. 4-5 sets.
Same concept as the DB press. Put it 4 bars below what you usually do. i do 180. i just got 200 two days ago but i had to cheat a little but i still got it.
I set it at 120 for a warm up. i did 10 of those.
then i did 5-8 pushups
140 i did 8.
5-8 pushups.
I did 2 sets at 160 at 7.
5-8 pushups after each set.
180 for 7.
5-8 pushups.
200 at 5(final push i had to focus my anger, which works very well)
Then I went for 10 pushups for the final burn. On the fly I believe it focuses alot on your middle pectorial.

Try this workout. Worse thing that can happen is that it doesnt work. you dont have to follow my weight. If you arent as strong i dont expect you to.

[size=+2]and oh yes.[/size]

[b]TIME YOUR WORKOUT FROM 1-2 minutes MAX!!!! Alot of people talk with their friends and get distracted. That is some of the worst stuff to do cause you are letting yourself recover too much, then the workout becomes nothing but flawed.[/b]

KEEP THE DB’s FAR APART FOR ULTIMATE CHEST ISOLATION!

 look up rippetoes. do your research upon supplements, many reviews. look up healing procedure. changing your diet and going to the grocery store should be the first thing you do. if you wanna see what i do here you go
http://blog.bodybuilding.com/Delgadi…ger-and-bette/

but remember everyone’s body is different. dont start taking creatine just yet eithher.
look at people’s diet. main stuff to stay away from is
Mayo
try to stay away from vegetable oil. replace it with olive and grapeseed.
white rice
white bread.

research immunity building herbs and stuff. alot of special herbs are cool out there that many people here dont look up. like ginger. eating onions is very good for you but if you eat alot and you sweat, you will smell bad.

drop all soda and carbonation. some ppl say dont take caffine some ppl say you can. just your decision. same with milk. everyone’s body is different. so we all react to different things.
Drop fast food, if u must go to subway.

first things i reccomend in supplements is a multivitamin. start off small. get one from like sam’s club. Then next look into casein. it is a awesome product. muscle milk is what i use. it is god….
oh yeah get glucosamine for your muscles and fish oil. those 2 at costco or sam’s are very cheap and good.

But search up body building programs(rippetoes) and get your friends to teach you perfect form cause weight doesnt mean jack shit if your form is ****ed up.

for lifting get gloves you dont want to get rough hands either. some guys do. if you prefer that dont wear gloves.

by the time you are at this point and you stop seeing gains you should be good enough to go out on your own and make your own workouts

i can either cut or build.

my trainer says i can do either one but i also want a small waist but a big upper body. still havent decided. either way i started taking animal cut and met-rx whey. but i am starting to break out on my back. i never had something like this happen b4. prolly cause of my hormones going crazy? oh well. tomorrow will be my rest day and afterward i will see where i stand with my max

I just got some animal pak and i hope it works out real well. I am going to be taking it b4 every workout and hopefully it should give me more energy and help me build stronger= D

my damn HRM watch is acting up. i couldnt go to the gym today to do cardio. i was playing around with it trying to get it to work. hopefully i will have to send it in for a replacement. i may just get a cheaper one. maybe a nike C5. all i can say is that i am pissed about what happened. argh. 2nd day off this week i gotta make up for it tonight.