Stevo1313’s BodyBlog

Arms Bi’s/tri’s

Todays work out was great. HAD A TREMENDOUS PUMP TODAY idk why, but for some reason my arms looked HUYUGE after my workout haha. Overall i had one of my best arms days ever. Mynew job at the gym as assistant manager is great, i work 9-12 get a 3 hour break….can you say great time for a workout, lunch and shower! Then its back to work from 3 to 8…..Lovin life at the moment. ill keep ya posted on progress coming soon!

wooo man today was a great day. Had a GREAT workout, got a solid pump in my back, especially in my lower back, never had one like that before. Then on top of the great workout, I got offered a job at my gym as a personal training sales assistant manager! I’m SO happy i start tommorow!!!

Today was rough, been up since 4 am, had a Dr.’s apppointment dontown for my eyes, but life goes on. Anyways I worked legs today. Workout over all was pretty good legs got a good pump, the worst part was it was pooring when i was done, so the sprint to the car was killer haha. Tommorow is back cant wait

Chest/abs

Day 3 today was a great workout, I worked chest today for the first time in my new routine. I had a great pump going through out the workout which was awesome. Ive been trying to target my lower chest so doing my form of HIT today did a great job of really striking that area. Tommorow i have hopefully one final doctors appointment for my double vision. Ive had it for about a month now, but they ruled out all the serious stuff, and it is getting better. But nothing has stopped me from workin out, i love it. Tommorow is legs after the workout….ahhhh

Shoulders

Today Was great as well. Ive never sweated so much from weight training before. FELT AMAZING! I got a great pump in my shoulders and traps….Ive had the lower the weight a little bit to incorporate the HIT correctly, but its all worth it. Remember "its not how much weight you can do, its how much you look like you can do" good old ronnie

Intensity 10/10
Energy 10/10 I was ready to go!

Weight-180

ARMS

Wow workout was awesome! Got such a great pump in both my bi’s/tri’s. Makes me wish I Started the HIT routine earlier.
Doing the Bi’s and tris in one huge superset gave me a pump ive never had before. Now I know what ive been missing

Also I started Mono today never tried it before. Will see how it goes
Also on ON whey
Fish oil
And Uni-liver to help with protein intake

So heres the new routine I started yesterday

The program is a HIT program I modified from searches to fit my own needs, as my brothers as well.
*Each exersice is performed with no rest inbetween until every exercise is finished*

5 day split
Day1-bi’s/tric’s/abs
day2-shoulders/traps/calves
day3-chest/abs
Day4-Legs
Day5-back/abs

Diet-Currently bulking, Taking in about 3500 calories, about 500 over maintanence on a 40/40/20 diet

Day 1, Arms Bi’s/tris
A set will consist of all six exercises performed with no rest for 6-8 reps. 3-4 minutes of rest between each "set", with a minimum of 3-4 total "sets"

Biceps
Reverse Grip Barbell curls~6-8 reps
Hammer curls~6-8 reps
Barbell curls~6-8 reps

Triceps (immediatley after)
Palm Up tricep cable pulldowns~6-8 reps
Rope cable pull downs~6-8 reps
Palm down cable pulldowns~6-8 reps

Rest for 3-4 minutes, then repeat for a total of 3-4 "sets"

Abs-
Bent over rope ab crunches 5 sets of 20-30 seconds of rest between each set
Rest for 3-4 minutes, then repeat for a total of 3-4 "sets"

Day 2 shoulders/traps/calves

Broken up into two HIT routines
Every thing with 6-8 reps
A1 Dumbell press
A2 Front barbell lateral raises
A3 bent over rear delt side lateral raises
A4 dumbell shrugs

Rest 2-3 minutes repeat "A"routine 3-4 times

B1 Military press
B2 side Lateral raises
B3 Wide grip EZ bar raise
B4 Inside grip EZ bar raise

Rest 2-3 minutes repeat "B" routine 3-4 times

Calves seated calf raises 10 sets of 10 15 seconds rest

Day 3 Chest
Broken up into 2 HIT routines. Each set with 6-8 reps

A1 Dumbell Bench
A2 Incline Dumbell Bench
A3 Decline Flys
A4 Ab ball sit ups (50 Reps)

Rest 2-3 minutes repeat "A" routine 3-4 times

B1 Barbell Bench
B2 Decline dumbell bench
B3 Hammer Fly’s
B4 Bent over AB crunches (20 reps)

Rest 2-3 minutes repeat "B" routine 3-4 times

Day 4 Legs Only routine not HIT every set performed at 8-12 reps

Barbell squat 4 sets
Hack squat 3 sets
Leg press 4 sets
Quad leg extensions 4 sets
Lunges 3 sets
Standing calf raises 10 sets

Day 5 Back

Split into 2 HIT routines 6-8 reps each

A1 Reverse grip pull ups
A2 Low machine rows
A3 Weighted hyper extensions
A4 Ab Machine (20 reps)

Rest 2-3 minutes repeat "A" routine 3-4 times

B1 Wide grip lat pull downs
B2 Tbar rows
B3 inside grip pulldowns
B4 Reverse crunches (20 reps)

Rest 2-3 minutes repeat "B" routine 3-4 times

Hey guys I’m currently 180lbs 5′10 about 8.5% BF. Im starting a new routine as i started to level off on gains. I just got My brother into workout as well when he first started he was 5′8 122 lbs. With the new diet and training I put him on hes put on 7 lbs in two weeks! I’m getting certified to be a personal trainer through a NCCA accredited school next month so hell be my first client (besides myself)

Myself, I went from 225 to 152 in about 8 months 2 years about….Now im up to 180 and couldnt be happier. Everything I do is about the life style, My training, eating, sleeping, soon to be my career.

Anyways im starting this blog just for fun to help keep track of progress ENJOTY!