MoreMsclXXL’s BodyBlog

Day 4: Today was Shoulders, Abs, and Forearms

Shoulders
Rev Delt Machine
W/U - 60,90,165
3×5 - 225,225,225
Side Laterals
3×12 - 30,30,30
Hammer Strength Shrugs
3×40 - 180,180,360

Abs
Romain Chair
5×8 - 0,0,0,0,0

Forearms
Wrist Raises
8×12 - 25,25,25,25,25,25,25,25

Day 5: This was a killer workout Hams, Triceps, Abs, and Forearms

Hams
Seated Leg Curls
W/U - 140,170,190
5×8 - 230,230,230,230,230
Step Ups
8×12 - 15,15,15,15,30,30,30,30
Deadlifts
10×10 - 95,95,95,95,95,95,95,95,95,95

Triceps
DB Skullcrushers
W/U - 20,20,30
5×8 - 30,30,30,30,30
Abs
Romain Chair
3×5 - 0,0,0
Rev Crunches
3×12 - 0,0,0
Crunches
3×40 - 0,0,0

Forearms
Wrist Curls
3×5 - 100,100,100
Rev Wrist Curls
3×12 -50,50,50
Thor’s Hammer
3×40 - 15,15,15

Day 6: Great pump and amazing feeling in my biceps. Did chest, biceps, and calves

Chest
DB Presses
W/U - 32.5,40,50
10×10 - 80,80,80,80,80,70,70,70,70,70

Biceps
Incline DB Curls
W/U - 30,30,30
10×10 - 35,35,27.5,27.5,27.5,27.5,27.5,27.5,27.5,27.
5

Calves (Superset)
Seated Leg Press Calf Raises
4×5 - 250,250,250,250
4×12 - 190,190,190,190
4×40 - 110,110,110,110

This weeks workouts were really good. I am really seeing more shape and size coming out in certian bodyparts, I am hoping to get pics done either tomorrow or Monday so I can update my progress. As always Peace, GROWTH>DETERMINATION>SUCCESS!

One day a farmer’s donkey fell down into a well.
The animal cried piteously for hours as
the farmer tried to figure out what to do.

Finally, he decided the animal was old, and the
well needed to be covered up anyway;
it just wasn’t worth it to retrieve the donkey.

He invited all his neighbors to come over and
help him. They all grabbed a shovel and began
to shovel dirt into the well. At first, the
donkey realized what was happening and cried
horribly. Then, to everyone’s amazement he
quieted down.

A few shovel loads later, the farmer finally
looked down the well. He was astonished at what
he saw. With each shovel of dirt that hit his
back, the donkey was doing something amazing.
He would shake it off and take a step up.

As the farmer’s neighbors continued to shovel
dirt on top of the animal, he would shake it
off and take a step up.

Pretty soon, everyone was amazed as the donkey
stepped up over the edge of the well and
happily trotted off!

* * * * * * * * * * * * * * * * * * * * * * * *

Life is going to shovel dirt on you, all kinds
of dirt. The trick to getting out of the well
is to shake it off and take a step up. Each of
our troubles is a stepping stone. We can get out
of the deepest wells just by not stopping,
never giving up! Shake it off and take a step up.

Remember the five simple rules to be happy:
Free your heart from hatred - Forgive.

Free your mind from worries - This is the most tricky one.

Live simply and appreciate what you have.

Give more and share positivity with the world

Day 2: Well got to sleep in a bit this morning and relax as i try to figure out what to do with my life. I am still staying with my same food and supplement schedule at this time, will see as time goes on if I change this.

 This evening workout consisted of Triceps, Abs, Calves, and Forearms.

Triceps
V Bar Pushdowns WU 3×12 50,60,80 3×5 - 100,100,100
Overhead Tricep Ext 3×12 - 60,60,60
Dip Machine 3×40 - 90,90,90

Abs
Romain Chair 3×5 - 0/0/0
Leg Raises 3×12 - 0/0/0
Crunches 3×40 -0/0/0
( I do not use any weights on Ab exercises, I don’t want my waistline to get bulky)

Calves
Seated Leg Press Calf Raises 10×10 - 170,210,210,210,210,210,210,210,210,210

Forearms
Rev Wrist Curls 3×5 - 95,95,95
Thor’s Hammer 3×12 - 35,35,35
Wrist Raises 3×40 - 20,25,25

Had a really great workout this evening, tricep were so pumped!! Calves are begining to take on a new shape to them, and so are my forearms. I really and liking this!! Peace, GROWTH>DETERMINATION>SUCCESS!

Day 3: Started working on My Muscle Potential workout Journals. Think this will help people that need something to chronicle there journey through the IRON WORLD! Just got some great new software and can’t wait to try it out!

Today was a great workout day I had Chest, Biceps, and Calves. Great combo to do!

Chest
Hammer Strength Incline Press (ISO)
W/U - 90,140, 190
3×5 - 270, 270, 270
DB Incline Flyes
3×12 - 45, 45, 60
Pec Flyes
3×40 - 100,100,100

Biceps
EZ Curl Curls
W/U - 55,65,75
3×5 - 95,95,95
Single Arm Preacher Curls
3×12 - 45,45,45
Rev Incline DB Curls
3×40 - 25,25,15

Calves
Single Leg Seated Leg Press Calf Raises
8×12 - 60,60,60,60,60,60,60,60
Seated Calf Raises
8×12 - 90,90,90,90,90,90,90,90

Wow did my upper chest explode!! I was even shocked to see such fullness out of this workout tonight. Biceps even had some peak coming out on them. I am reallly REALLY liking this program. Peace, GROWTH>DETERMINATION>SUCCESS!

Well woke up this morning and I am feel like a million bucks every morning now. I am beginning to think this new workout is really doing the trick, started my day off with my usual Leukic and then had breakfast. My day was anything but uneventful, but this is neither time or place to discuss that. Took my usual preworkout supps CtyoNox and Gakic. I think the CytoNox and Gakic is what is creating these amazing pump because really this is the only difference in my workout adding this preworkout mix.

Tonights workout was Hams and Chest. My Hams got a real god blast tonight can feel and see them thickening up with the extra attention I have been giving them. Started with Standing Leg Curls, and then moved over to Deadlifts, finished off with 3 sets of 40 for lunges. Man these were killer tonight that totally wrecked them.

Next was on to chest, tonight I tore it up on the Incline Cable Flyes. Really focusing on my upper chest and find I can get such a pump and stretch. Really blasted these and even got a few compliments on my chest this evening. I am really seeing changes in my physique already and don’t know if its just me or really is the program kick my body into the level. I am sure I will get some feedback from everyone as soon as I post new pics and stats.

To everyone that is working hard and reaching for there dreams… Peace, GROWTH>DETERMINATION>SUCCESS!

Sorry for the late posting been busy getting some things together. Still busy with stuff, but I wanted to take a minute and get his done. Friday and Sat were great workouts. On Friday I did Back, Calves, and Foreams then on Sat I did Biceps, Triceps, and Abs.

Day 5: I woke up this morning been starting to flex a lot more in the mornings. Really gives the blood a good flushing in the morning. I am staying consistent and taking my Leukic every monring, as well as, before my workouts. Morning are usually spent playing catch from night before with things I didn’t do. This morning I spent talking to my best friend. (More on that later) It was a very casual day at work, just can’t see 10pm fast enough so i can get out and hit the gym.

Now on Fridays since Gold’s closes early, I go to 24 hour fitness instead. I love getting to go to gym different gyms keeps it fresh and interesting as well. I tooy my CytoNox and Gakic prior to get to the gym and i am getting the timing down because as I start my workout it really start to kick.

This was my first back workout since I started back to the gym. Start this workout off with Bent Over Rows (always start with a good warm up for back of a good set of 3 with 12 reps.) Didn’t push that hard today as some may know I have had some back issues over the past few years and find that even light back things can set it off. But on the exercise tonight I got a fair amount of weight up and kept it nice and controlled. Next I did some Reverse Grip Chin Ups, this is one exercise that I love doing. I get such incredible stretch on these. Lastly I ended my workout with Lat Pulldowns with Rope Pulldown, using the rope pulldown when doing this lat pulldown you can get a great squeeze at the bottom since the rope can me pulled down and out helping fliar your lats. Really felt my lats pumped and flaired tongiht!

The next thing was calves tonight I dd 2 exercises Single-Leg Seated Calf Raises, I love doing these I get so much more of a concentration when i do it that way. I also used the Standing Calf Raises, both calves and light weight so i can make sure I get a full range of motion,

Forearm training has become one of my favorite bodyparts to do lately. They ache and get sore and respond fast. Today was a superset workout for them. Wrist Curls, Reverse Wrist Curls, and Thor’s Hammer. I make a circuit where I hit every exercise at least 3 times.

Day 6: I woke up very early this monring so I could get to prejudging of the 2009 Southern States… Grabbed my usual concotion of pills and got to the show just on time. After prejuding went home and napped and then made got to the evening late so I could see start of Novice Class. (Next year I dread competing in this show I know I won’t get on till almost 1:00am). It was a great show anyway, after the show I went straight to the gym. Warmed up on a Arc trainer for 10 mins before I started, and had taken all my pre workout supplements prior. Started with a superset of Biceps exercsies, in my superset try to hit each exercise at least 3 times. Starte with Lat Cable Curls, Hammer Rope Curls, and ended with Cable Concentration Curls. My biceps felt like they were going to rip off my arm they were so pumped.

Next was a heacy set of Kickbacks for triceps.. warmed up first with 32.5 to get the blood flowing. Really blast them good with 5 sets of 8. Moving up to 45lbs for my working set. Even now a few weeks after contest still seeing my triceps really good and after there pumped can eve see some striations in them.

Ended this evening workout with Abs superset, Roman chair, Reverse Crunches, and Crunches.. Tonights set was incredible really burned with every rep!

Well I am off to get some food can feel mu muscles growing everyday day. Some time next weeki will be doing update with pics and weight. Peace, GROWTH>DETERMINATION>SUCCESS!

Day 4: Woke up feeling pumped still from last night arm workout!! Felt incredible and veins popping out of my forearms. Got to reconnect with a good buddy of mine I have missed so much to this morning. Me and him used to talk for hours about our bodybuilding goals and dreams. I can’t wait catch up with him. Been about 8 years!! WOw how time flies. SO GOOD TO FIND YOU JAY!

Took my Leukic and Viaktic this morning and really watching my food intake protein is high and fat is low and mod carbs. Feeling good and strong. The chef in my job cafetria is glad to see me again though gets to whip up healthy things for me to eat!!

This evening workout was another great workout Chest, Abs, and Calves. Took my CytoNox and Gakic (found that one scoop of CytoNox and 4 Gakic are all i need for working out so late.) before I left for work and by time I get to the gym I am ready to go. I started out with Incline Hammer Press, really got incredible squeeze and pump off this tonight. Then headed to Machine Flat Press, I don’t do a lot of benching evercises and going to be focusing on this and upper chest a lot more over next few months. Ended the night with Incline Cable Flyes, man did these burn tonight work on angling and hand position and really think i got a good thing now because the squeeze and feel was like non other.

After chest hit the abs, I am don’t believe in using weights for abs, prefer bodyweight only. Did roman chair, reverse crunches, and Crunches. Really focusing on form with abs these next few months will see how well i can get them out for next year.

Finished the evening off with calves and the seated calf raise. Really worked on the squeeze at the top of this range of motion tonight. By the last set of 12 my calves were mooing!!!

Got to rate this workout overall a 8. Got to say so far this week my workouts are really going great!! I am still trying to get into the swing of things but I am feeling it. Will be doing some inital Stats and pics next week to start logging how things go as we prepare for 2010… You know what it takes to do SO JUST DO IT!! Peace, GROWTH>DETERMINATION>SUCCESS!

Day: 3 - This morning and was expecting my arms to be really soar, but they weren’t they were still about the same as day before. Ham were starting to feel good though, definetly knew I had worked them good.

This evening I went to 24 Hour Fitness to workout (had to drive a co-worker home and wouldn’t make it to Gold’s in time.) been a while since I had been there so had quick chance to catch up with staff and friend. Had taken my CytoNox and Gakic prior to getting there and warmed up for 10 mins on a elliptical. Before I start my weight training I also make sure I take my Leukic. By now I was really feeling good and ready to hit Bis, Tris, and Forearms.

Started my bicep workout with EZ Curl Reverse Incline Curls… Really love this exercise give a great stretch and full range of motion. Then went to DB Hammer Curls, I added these in a few months a go to my workout and have noticed a nice difference in my overall bicep shape since I have started doing these. Ended with DB Concentration Curls, find that these are a great way to end a set. Really can give a good squeeze and control each bicep individually. MY BICEPS WERE PUMPED TONIGHT!! I HAVE TO SAY WOW!!! Really got them good and throbbing.

Next time to blast triceps… I felt so good after biceps, knew I would have a killer tricep workout. Started with Rope Pushdowns, needed to really get the blood flowing and boy did these do it. Haven’t done heavy Rope Pushdowns in a while, felt really good. Next went to 1 - Arm Tricep Extentions, wanted to use a regular hald back chair some kid didn’t want to let it go (even though he was just using it as a bag rest) I ended up using a seated preacher curl machine. I prefer 1 arm to both lets me really work the tricep, I feel when i do them together one side gets favored more than the other. Finished my tricep workout with Reverse Grip Pushdowns, I keep my arms tight to body and can really feel this in my inner head of my triceps.

My arms are pumped tonight rate this workout a 8 on a scale of 1 to 10! Finished off with some forearms, really simple and quick, wrist curls, reverse wrist curls, and Thor’s Hammer. After a great arm workout this was definetly the chocolate sauce on top of the sundae.

I am love working out got to talk to a fellow bodyspace member today and good bud of mine. Hasn’t been working out for a while due to a back injury. He thinks he is done, I had to tell him he’s just sidelined and will be able to ge through this. This guys got WAY to much potential to quit. If you happen to read this… You know I got your back BUD! I can’t wait to start working with you and as always…. Peace, GROWTH>DETERMINATION>SUCCESS!

Ok, well I will try to stay on top of this log. Not a big forum poster, if I get request for it might start one but rather just keep it in here.

 Day 1: Have been out of the gym for about 2 weeks now and came back today. Funny how the gym is one of those places no matter how long or short your gone, it usually is always the same when you return. Walked in and got greeted by the "night crew." Spent first 15 mins catching up and showing pics from the show and how the trip to Iovate went.

Was good to catch up had to get my mind set into it was waiting for the CytoNox to kick in as well… Over next 24 weeks will be using the CytoNox, Cytocell, Leukic, and Gakic. Hoping to see some really good results. For got the Gakic at home tonight so not using that.

 Before I start my workout grab 6 Leukic and warm up before I hit a Heavy Bicep and Tricep workout. Started with Biceps did standing dumbell curls. (Was weired to see veins still popping out.) Really went for feeling and made sure I got full range of motion. By my 10th set my biceps were pumped and feeling good. By the time I finished my bicep workout definetly felt the Cytonox had kicked in. Really had an intense pump and ready to hit triceps. Triceps was cambered bar pushdowns really wasn’t going to go heavy with these; as it was my first day back and know my elbow sometimes rebels when i go to heavy. So again went for feeling and full range. Got an incredible pump.

To end my workout did a superset ab workout. Really squeezed with every set. I know I will be feeling these tomorrow.

Ok… Welll I am out of here. need to go cook my food and get some rest… Peace, GROWTH>DETERMINATION>SUCCESS!

 Day 2: I woke up this morning really feeling good. Feeling a little sore but not ache at all… We’ll see how it goes over next day or so. I am going to see how much cardio I need to do with all my supersets that are incorporate into my routine I might not need to do that much. Tonight I have a superset workout of Hams. (This is a big weak point for me as I really didn’t train them for about 2 yrs.) Really didn’t go super crazy with the weight tonight. Kept it really light and easy. (If any of you have had a sciatic nerve pinch you know why i did this. NOT FUN! :-X) Deadlifts, step-up and standing leg curls…. I started this workout by taking a serving of Cytonox and 1/2 serving of Gakic. Well this combination really does get a great pump flowing and a better alertness. I didn’t feel jittery or jumpy, but really focused and in tune with my workout. I have to say this was one of the first workouts in a while that really drained me. I was completely drenched in sweat and really feeling it. (Had a couple of "night crew" notice i was kicking the $hit out of my legs. ) Got to work on bring these hammies up to par.

When I was done with ham workout was time to get down to some forearms. (You will see I also will focus on some of the smaller body parts as well, they all need to hit hard.) A nice heavy set of wrist curls and forearms were popping. Once forearms were good and pumped time to move on to calves.

My calves GROW!! I love doing calves and need to get them bigger want them FRANKHOUSER freaky! I do a lot of single and double calf exercises to really focus on form and feeling with them. Tonights two exercises were seated leg press calf raises, and standing single leg calf raises. Wow. Great stretch and a great way to end a good workout. 

As always I am off need to finish up my dinner and get a moment to relax before I hit the sack for that so much needed MUSCLE SLEEP… And as always… Peace, GROWTH>DETERMINATION>SUCCESS!

Been a long week, but a great one. first week done, new one begins tomorrow. I love being back in the gym! I getting over the initial trauma my body is going through for being out of it so long. Will be starting to do my legs this week, was supposed to go out dancing this weekend for my birthday (but plans fell through) so I going to just get back on the horse on Monday with them. Figure great way to celebrate a birthday by starting with legs.

Went out got myself some protein powders, amino, vitamins, and digestive enzymes this weekend. I not a big supplement person, but I at least like to have the basics around.

Day two hit the gym early this morning to see how I could do before work, not to bad (just got to find a different route to work.) Still preety quite when I am there so I am getting everything I need to do done. I am beginning to feel that wonderful ache of the latic acid setting in. Been doing a lot of stretching and drinking a ton opf water to keep my body flushed out. Did biceps and calves and forearms this morning.

Have to say really glad to have a great chef at work. got a great deal to cook my meals and keep me loaded with a lot of protein and will make my shakes too. Plus not that expensive for me either. I have to say if they can keep him around, I will do very good getting frsh healthy food everyday I work.

Well I am off to bed got to get up early and do it all again, double day tomorrow, first one should be ok, getting back into the swing of things slowly.