The Skinny

I put up a vid explaining one of my bicep exercises…I got some ?’s on it..so I am breaking it down for you in video..hope it helps!

I said I would post this stuff once a day..so here it is today…SHOULDERS!!!

You may know them as Delts, Boulders, The ball shaped muscle on the top of your arms…(ok, so you might not call them that, but i have heard it before)…

What do I do for my shoulders…here it is!

Military Press 4 sets of 8-10 reps (start of light and move up weight and lower the reps)

Side raises 3 sets of 10-12 (start off heavy and go light, up the reps and feel that muscle BURN)

DB shrugs 4 sets of 8-10 reps(start off HEAVY..lower weight and keep the reps the same)

Front raises 3 sets of 10-12 reps(I stay moderately light and focus on bringing the weight up over my head when performing the reps)

Smith and Row press (behind the head) 3 sets of 8-10 reps I will sometimes do a 4th set with heavy weight and try to bang out 6 reps

BB shrugs 3-4 sets of 8-10 reps (I put the barbell behind me when doing this…it helps work my rear traps to give you that upper back crease!)

There ya have it….nothing to it but to do it folks!

I enjoyed chatting with everyone on Strengthnet.com tonight…My motivation comes form so many places, especially those who see me as a inspiration. I will ride this thing till the wheels fall off!

I just got my new NO2 pills today. Never tried them. They were cheap but the reviews were very good. They are N.O. Monster by Colossal Labs…cheap but very good. I think there is cocaine in it..LOL…my pumps were great and energy was good. Highly recommended.

I am working on getting back with everyone…be patient, I wont forget about ya;-)

I will post daily my workouts and what I do…One body part each day…I will try to be spot on as much as possible…I usually just go by the feeling at the gym but always keep the intensity up! Alright, first, we will start with the BICEPS!

I was blessed in this category…but my workouts for my arms are frickin insane..I usually superset them in with a bigger muscle group..(i.e. chest, back, legs)

3-4 sets of seated alternating db curls….10-12 reps (bench is leaned back to get more resistance)

3-4 sets of crooked bar curls (both wide grip and close grip) 8-10 reps…(close grip works the upper head of the bicep..helps out with your peak)

3 sets of weighted underarm pull ups 8-10 reps (start of heavy..then go lower weight higher reps through the sets…it burns so GOOD!)

3 sets of isolated db curls (either leaned over the preacher curl pad or bent over) 12 reps…light weight…(once again, awesome for the upper bicep head)

4 sets of hammer curls…6 reps…HEAVY weight…(i use 70lb db’s…GO BIG OR GO HOME!)

Now heres where I am proud, cuz not many guys my size can do these…3 sets of bb curls….6-8 reps….(i can do 135 lbs clean with a no-cheat plate on)

And I end my routine with regular standing alternating db curls….10-12 reps…(I use 25-30lb db’s and focus on filling the muscle with blood…SQUEEZING during the negative part of every rep….I lift my arms up so they are parallel with the floor and curl the db’s to my head)

Its never too late to pick up a weight, go for a run, or even go for a walk. If you are trying to just lose a couple of pounds and some fat, you dont need to eat 200 grams of protein and no carbs and low fat or whatever. Just watch your quantities of the foods you do love. Lifestyles are always hard to change, but anything worth having is always hard to earn.

I am always hesitant to post pics on carb days, cuz my abs look so blurry….But oh well, I know M-F they look cut up. I like to show people that might think that the people that always look shredded and cut, have days where they look bloated and soft like everybody else…LOL

Benched 225lbs 15 times! For a 185lb guy, I thought that wasnt too shabby;-)

What does this have to do with bodybuilding?? Nothing….Its just that one of my favorite artists has a album coming out…and his music is what I workout too. X baby!