FindTheFire’s BodyBlog

MONDAY::
CHEST
Bench Press- 4 sets  pyramid 12reps, 8reps, 4-6reps, 2reps
Incline bench Press- 3 Sets 10reps, 8res, 4-6reps  ( i switch from barbell to dumbbells periodically
Decline bench- 3 Sets 10reps, 8res, 4-6reps
Dips weighted if you can 3 sets 10 reps each
Incline flys- 3 sets 8-10 reps each

Bis ( i really vary the routine on this alot but generally it is 4 different things)
Standing curl- 3 sets 6-10, 6-10, 6-10
Prone incline curls- 2 sets 8-10,8-10
Hammer Curl- 2 sets 8-10, 8-10
Drag curl- 2 sets 8-10, 8-10

Tuesday: Shoulders

Shoulder press: 4 sets, pyramiding 12reps, 8reps, 4-6reps, 2reps
Lat raises : 2 sets each 10 reps
Throwing kettle ball in front (pretty much full body front raises): 2 sets of 10 reps
upright row super set with Arnold presses: each with 10-8reps for 2 sets
Reverse cable pull: 3 sets pyramiding
Shrugs: 3 sets pyramiding super set with 15 rep 45lb plate shrugs.

WEDNESDAY::ABS

4 sets on the decline with a weighted bar on your traps to isolate abs- 15reps
2 sets of weighted leg raises
2 sets of unweighted leg raises
3 sets of double crunches
1 set of holding a weight with your feet elevated off the ground until failure
3 sets of weighted oblique training
3 sets of another oblique training

I also do bag work ( punching bag) and other form of high intensity cardio. I actually just started doing this tho so

THURSDAY

BACK
Pull ups with added weight- 2 sets 8-10, 8-10
One arm dumbbell row- 3 sets 8-10, 8-10, 8-10
Lat pulldown- 4 sets -pyramid
Underhand bent over Row ( switching with overhand ever few weeks)- 4 sets pyramid

TRIS ( vary the routine on these alot)
Skull Crushers- 3 sets 6-10, 6-10, 6-10
kickbacks- 2 sets 10, 10
Close-grip bench-press or Tricep dip- 3 sets 10reps, 8reps, 4-6 reps

FRIDAY: Legs

Squat- 4 sets 10 reps each
Deadlift- 3 sets 8 reps each
Lunges- 2 sets 8-10reps
Leg curl- 3 sets 8-10, 8-10, 8-10
Sitting calf raises super set with weightless standing calf- 3 sets 15, 15, 15

As for supplements I just have a scoop of protein and fast carbs after a work out. Try to have another shake before the gym. And generally casein before bed ( but slices of turkey work just as well). I am currently doing my second run of creatine. I used to use some pre workout things like NO-EXPLODE but cut caffeine out of my life.

For a look at recent pictures here’s a link to a post:  http://forum.bodybuilding.com/showthread.php?t=120197051

Alright, I have not had a chance to be on here lately, or better yet just have not, no excuses. No slack in the gym tho, motivation is still maxed out. Im at about 154, really didn’t get to much weight off of the weight gainer I was on, around 4 pounds. Yet my stregth has gone up; I feel that this is the pyramids along with it.

I just ordered new supplements, got some ZMA, and GREEN BULDGE— heard good things about this product so hoping to get some awesome results.

I have changed my goal from 170 to 160LB (CUT!)

I ordered the plastic fat caliper to track body fat, I head that they dont really give accurate measurments for a bodybuilders % but it will work fine for reference and seeing progress.

So overall a few more months of getting to around 165ish and then down to 160 lean and cut

I am currently 150 ( give or take 2 LBs ) 5′8". I had a BJJ competition back in April so I was holding my weight at just under 150 but now that it’s over I am going to start bulking and trying to really gain some muscle and strength. I am looking to get up to 160LB and then get lean again if fat was gained which I am sure it will have too. Then put on another 10LB and continue this until 170.

I wasn’t working out legs for around the past 2 months and even before that I had only been working them out for about a month. This was because of a knee pain that has now been checked out and OKed by the Doc. So legs should help pack on some weight and increase testosterone.

Next week I am going to start a new workout routine and start a new supplement routine.

The supplements will consist of the cellucor M5 (creatine and some added stuff) and R3(recovery supplement). So that should help out with some weight.

The routine will be a four day split

Monday: Chest and Tris

CHEST
Bench Press- 4 sets  10, 6-10 ,6-10 ,6-10
Incline bench Press- 3 Sets 8-10, 8-10, 8-10
Decline Flys- 3 Sets 8-10, 8-10, 8-10
Cable flys (varying level each week)- 3 Sets 8-10, 8-10, 8-10
Dumbell Pullover- 3 sets 8,8,8

TRIS
Skull Crushers- 3 sets 6-10, 6-10, 6-10
kickbacks- 2 sets 10, 10
Close-grip bench-press or Tricep dip- 3 sets 8-10, 8-10,8-10

Tuesday: Back and Bis

BACK
Pull ups with added weight- 2 sets 8-10, 8-10
One arm dumbbell row- 3 sets 8-10, 8-10, 8-10
Lat pulldown- 3 sets -8-10, 8-10, 8-10
Underhand bent over Row- 3 sets 8-10,8-10,8-1
Back extension- 2 sets 15, 15

Bis
Standing curl- 3 sets 6-10, 6-10, 6-10
Prone incline curls- 2 sets 8-10,8-10
Hammer Curl- 2 sets 8-10, 8-10
Drag curl- 2 sets 8-10, 8-10

Thursday: Legs

Squat- 4 sets 8-10, 8-10, 8-10, 8-10
Leg Curl- 3 sets- 8-10, 8-10, 8-10
Leg extension- 3 sets 8-10, 8-10, 8-10
Glutes- 3 sets 8-10, 8-10, 8-10
Rotary calf superset with weightless standing calf- 3 sets 15, 15, 15
Sitting calf 2 sets 15, 15

Friday: Shoulders

Seated barbell overhead press- 4 sets 8-10, 8-10, 8-10, 8-10
Dumbbell lats- 2 sets 10, 10
Reverse dumbbell fly- 3 sets 8-10, 8-10, 8-10
Upright row- 2 sets 10, 10
Dumbbell press bringing them in front of you at the bottom- 3 sets 8-10, 8-10, 8-10
Shrugs superset with 45Lb plates 15 2 sets 12, 12

Abs should be done at least twice a week

one day many reps little weight
the other little reps heavy weight.

And it begins…