Supervic2007’s BodyBlog

It’s great to have goals.  It is even better to see progress towards them.  With the help and support of my best friend (vicsangelkim) I have made some visible progress to mine.  Call it a milestone.  I won’t refer to all the sacrifices I had to make - because I really did not.  I won’t underscore all my hard work - we all work hard, and smart, and often…  I just want to thank my familly the many folks out there who show me every day it can be done.  it makes it easier to keep making those "right choices" more often than not.  really - THAT is the difference.  My family will tell you my diet and exercise routines are not as perfect or regular as would be "optimal" - but they get done or I get back on track - and eventually - good things start to happy!  Keep it up!

Hey All!  been laying low for awhile.  Work has been crazy for the last 6 weeks.  ( I did get a promotion so it certainly paid off) I missed the Olympia here in Vegas but Gutavo Badell was doing a photo shoot at the Gold’s where I work out.  Pretty huge!  It really is impressive to see the physiques up close.  I am definitely making it to next year’s Olympia.

Workouts have been OK since I started back up, weight has stayed around 265 and strength is good.  I switched up back and chest days since I always liked chest earlier in the week but I really think I need to follow the good old priority principal.

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!

Finishing this phase pretty strong.  I can feel the chest muscles responding well.  Not quite ready to hit regular bench or dumbells again but getting closer.  Still need to build up a little more strength but I think I can start introducing light weights now!

Great pumps today - LOVE CABLES.  Really feels good to angle back and chest to hit exactly where I want!  Also - I am starting to see some definition in the outer tricep head.  Another week or so and I can consider a cut.  Probably want to run this growth phase out a little more. 

Here is today’s workout:

Hammer Incline - 70/70 x 10, 80/80 x 10, 90/90 x 6, 100/100 x 3 with drop set 70/70 x 5

Hammer Press - 60/60 x 10, 65/65 x 10, 70/70 x 5

Life Machine Flys - 180 x 10, 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 6, 50 x 10

Bar Press Downs - 70 x 10, 70 x 10, 70 x 10

Reverse Tricep Extensions - 50 x 10, 60 x 10, 60 x 8

50 Crunches (mixed straight and obliques)

50 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

That’s all folks.  I also did short poses in the mirror.  Still a little self consious in the lockerroom but getting better about focusing on making sure the muscles are full of blood.  Keep it up all.

Having a hard time getting back into my morning/evening shake routine and now I gave in to this stupid pizza and doughnut craving today.  Not crying tooooo much since I have made some progress - but I know it could have been better and this does not help.  Oh well…. tomorrow is another new day and we are going hiking in the mountains.  i also got some Bowflex select dumbells so i can rehab my shoulder more aggresively and do some lunges and core training while my wife uses our new treadmill. 

Just thought it was ironic that I let my diet go down the tubes while the NPC USA competition is going on here in town. LOL Anyway - keep training hard and watch out for those sneaky doughnuts!!!! 

Had a good back day.  Finally starting to be able to feel the difference in flexing my inner vs outer lats.  I apparently need to keep volume in my routine.  Fewer heavy reps just don’t get it done for me.  Well - I learn something new all the time.

It was cool seeing ,what I will have to assume is, a competitor for this weekend’s Mr. USA working out in my Gold’s gym today.  I see a lot of put together people but this guy was clearly a BB from across the room.  Huge and lean - kind of puts things in perspective.  I had definitely better be in this for the long haul cause THAT does not happen overnight or without a h*ll of a lot of work. 

Still - progress is what it’s all about and ,diet aside this week, I deel like I keep making some!  Keep it up!

Monday night - Tae Kwon Do actually but the alliteration makes for a better headling - lol.  Decided that I really needed to do something outside of the gym so I went to the park at night started doing forms after a calisthenic warm up to get the blood moving.  I did 10 different forms in about 15 minutes (moderate speed, strong-deep breathing, medium force) with shoes on grass.  I grabbed some water and did them again barefoot (slower, harder, deeper breathing).  I was really starting to feel it by the time I was hitting Koryo (9th form).  I finished up with 10 minutes of kicking exercises (butterfly jumps, triple kicks, change ups, etc) combined with low movements like sweeps and grapples which really forced full breathing, engaged large muscle groups etc.  Good stuff.  I decided that this needs to be part of the routine - not because it is a huge cardio benefit - but because it was an awesome cleansing experience.  Good Stuff!