Supervic2007’s BodyBlog

Change Up - This week is alll about tempo change.  After watching the pros training for the Olympia - I realized that I have never really tried to lose/ cut as I have not really wanted to lose mass.  So - I am upping some of my reps and reduced caloric intake.  I have to admit, I was suprised at the great feeling volume training has given me this week.  Now - I am going to keep adjusting exercise rotation, weights, reps, etc to see what is a good balance for volume training over the next 4-6 weeks.  I am looking forward to having some progress pics up at the end of this new phase.  Keep it up!

Feeling large!  Good back workout!  Since I had to do back-to-back days, my chest was still tigh from yesterday and my upper lats really felt the workout.  I seemed to get some more reps at a slightly heavier weight (overall) and felt a whole torso pump by the end of the workout.  I am also getting good muscle awareness throughout (rather than just a specific muscle) and staying pretty focused.  I am also pleased with the look in the mirror when i am done so I guess I just need to KEEP IT UP!

NOTE:  I decided not to post the work out but if you want an idea - just go to my last back blog and add some reps and pounds.  It was a good day!

Great chest workout.  Mainly because my upper pecks are visible when I burn em out on the last incline cable crossovers.  This is  first for me so I am pretty pumped (no pun intended… well ,maybe a little).   I am also pleased with tricep development.  No real earthshaking weight scores - just continued progress with matching physical development!!!!

Hammer Incline - 70/70 x 10, 80/80 x 10, 90/90 x 10, 100/100 x 3 with drop set 90/90 x 3

Hammer Press - 60/60 x 10, 65/65 x 10, 65/65 x 8

Life Machine Flys - 180 x 12, 190 x 10, 200 x 8

Decline Cables - 60 x 10, 70 x 10, 70 x 8

Incline Cable - 50 x 10, 60 x 10, 60 x 10

Rope Press Tricep - 50 x 10, 60 x 10, 60 x 8

Bar Press Downs - 70 x 10, 80 x 10, 90 x 6

Reverse Tricep Extensions - 50 x 10, 60 x 10, 70 x 6

50 Crunches (mixed straight and obliques)

100 Butterfly kicks

Mixed leg lifts - 10 straight then lift and and hold at 10, 30, 45, 60, and 90 degree andles for 2-8 count

Static 3 point hold for 20-30 seconds - 2 sets

I am also taking some NO supps and BCAAs.  Really pleased with workout intensity even though my diet has been …. poor.  Still - doing pretty good.  Must be getting extra sleep.  Keep it up!!!! 

Good day in the gym.  I finally got to the point where I could feel exhaustion in my back muscles.  Unfortunately - they are not quite to the stage where i am feeling the pump but I just ordered some NO supps that might help.  Regardless- it was a SOLID day.  Biceps also felt OK - not quite as pumped as in pervious weeks but I was really focusing on back.  Traps were solid as well.  More - I can start to see a little wing action developing.  I have always stuggled but it looks like those asssisted wide grip pull ups and extra sets are paying off!  LOL  I still feel like a weakling using the assisted pull ups but - no ego in the gym - right?

Here’s the workout:

AssistedWide Grip - 10 x BW-90, 10 x BW-80, 8 x BW-80, 6 x BW-70

Cable Rows - 10 x 150, 10 x 165, 8 x 180

Transverse Grip Lat Pull Downs - 11 x 165, 10 x 165, 8 x 180, 6 x 190

Hammer Pull Downs - 10 x 80/80, 9 x 90/90, 5 x 100/100

Hammer Rows - 11 x 60/60, 10 x 70/70, 8 x 70/70

Wide Grip Barbell Curl - 10 x 55, 6 x 65, 8 x 65

Hammer Bicep Curl - 10 x 50/50, 7 x 60/60, 10 x 50/50

Close Grip Life Machine Bicep Curl - 10 x 80, 8 x 95, 8 x 95

Double Bicep Cable - 10 x 40, 8 x 40, 6 x 40

Dumbell Shoulder Shrugs - 10 x 80s, 10 x 90s, 8 x 90s

Levered Shoulder shrugs (focused to the rear) - 6 x 160, 10 x 90, 10 x 90  

  That’s all folks - a solid workout followed by some MuscleTech CellTech.  Feeling pretty good.  Could more weeks and time for a routine shake-up.  Keep it up!