It’s Showtime!

Tuesdays are my off lifting days. Just cardio for me today! can’t wait for chest and triceps tomorrow though! Today im taking cardio outside. Gonna do some jumprope, sprints, bodyweight lunges, suicides, jogging, etc.
Also has anyone taken or have any feedback on Beverly Int. Ultra 40?  and BSNs cheaters relief? im looking at both of them, wondering if they’re any good or just waste of money. let me know please!

It’s Monday that means back and biceps! I love training back, and have come to liking biceps a lot more too. I never really liked training bi’s but when you get the pump in them, the feeling is amazing! i started training them correctly and i love it! Gonna do just straight sets this week with moderate weight.

15 mins. stair-stepper for warm-up

Reverse Grip Pulldowns - 4 sets - 15,12,10,8 with one legged calf raises no weight - 4 sets - 20,20,20,20 each calf

Hammer strength Iso- Lateral rows - 5 sets - 20, 15, 12, 10, 8

Dumbbell high rows (upper back) - 4 sets - 12,10,10,8 with reverse bench crunch - 4 sets - 20,20,15,15

Weighted back extensions - 4 sets - 15,15,12,12  with cable twists - 4 sets - 15,15,12,12

Cable lat pull-overs - 3 sets - 15,15,15 s/s Hammerstrength preacher curls - 3 sets - 15,12,10

Dumbbell hammer curls - 4 sets - 15,12,12,10

Standing two armed cable curls - 4 sets - 15,15,12,12

30 mins cardio on oliptical

its 8:00pm, 45 mins until i hit the gym. Shoulders and traps today. I just picked up SuperCissus RX by Usplabs for my joints. Mainly my right shoulder hurts every now and then when i train chest, and my left one hurts when i train shoulders. Ive herd some good stuff about this stuff so hopefully these pains will go away soon! if anyones tried it or herd anything about it let me know! My routine is goin to look somethin like this tonight..

15 min. cardio warm-up
Hammerstrength shoulder press- 4 sets- 25,25,15,15 s/s leg lifts - 4 sets - 25,25,20,20 s/s dumbbell front raises on swiss ball - 4 sets - 15,15,12,12

Wide Grip Up-right rows w/E-Z bar - 3 sets - 20,15,12 s/s crunch machine - 3 sets - 20,20,20 s/s cable side lateral raise - 3 sets - 20,20,20

Reverse pec-dec- 4 sets - 20,20,15,15 s/s Hammerstrength chest press machine for shrugs(wide) - 4 sets - 30,25,25,20

Smith Machine shrugs (behind grip) 3 sets - 15,15,15 s/s cable twists - 3 sets - 20,20,20

45 min. oliptical

a lot of people ask me about my diet when i dropped from 216lbs to 160lbs so here is what i eat everyday. I may switch somethings every now and then, but this is it 95% of the time for right now.

7:15/30am - medium banana

8:30am - Half Zero Impact bar and one scoop of whey protein (i like to make protein pudding instead of a shake) and i take my multivitamin

10:30am - One cup oatmeal, 1/2 cup eggwhites, one scoop whey protein, little bit ground cinnamon, a few chopped almonds, and either strawberrys or blueberrys. All that is mixed up in the oatmeal, n ill have green tea.

1:00pm - Two thin cut chicken breast, half cup of brown rice, 6-7 pieces of broccoli. and Emergen-C packet to drink, with a tablespoon of Fibersure to get a little extra fiber, and Omega-3 pill

3:00pm - 8-10 pieces of cut up sweetpotato, 4 asparagus sticks, 1 whole boiled egg, 4 boiled egg whites with a little bit of natural peanut butter on them.

5:00pm - One scoop whey protein, one scoop whey protein isolate as a shake

7:00pm - Usually white meat, chicken, tuna, turkey, ground turkey, and a side of vegetable. Ill have lean beef or some steak occasionally. With green tea and Omega-3 pill

8:45pm - Hit the gym! halfway through my workout ill have one scoop of Glutamine Select plus BCAA’s, and right after my workout (9:45pm-10:00pm) i have 2 scoops of Whey isolate protein. I dont eat anything else after that. I usually go to bed around 12 or so.

Let me know what you think, positive or negative, all feedback is welcome.

30 minutes until leg training. Im usually not to excited about training legs, but i took off Thursday, and Friday was just cardio which ended up being an hour and a half of non-stop basketball. So im ready to hit it hard!

15 min. warm up on stair stepper

V-Squat - 4 sets- 15,15,12,12 superset with ball crunches - 4 sets - 20-30 reps. and with 4 sets of romainian deadlifts - 4 sets- 15,15,12,12

Walking Lunges - 3 sets - 15,15,15 each leg, superset with leg raises -  3 sets - 20-25 reps. with one leg bench squats - 3 sets- 10,10,10

Leg/Knee Extensions - 4 sets - 25,25,20,20 superset with standing leg curls 4 - sets - 15,15,12,12 each leg

Horizontal calf raises - 5 sets - 35, 30, 25, 20, 15 superset with Oblique side bends with weight - 5 sets - 20,20,15,15,15