bigtranr26’s BodyBlog

Ok, So summer is here and my fun and easy workouts are done.  I started on Friday 5-22-09 an eight week power lifting program.  Goals: Bench now=330lbs. after 8 weeks 350lbs.  Squat now=375lbs. after 8 weeks 400lbs. (squat is 1 inch below parallel).  Deadlift now=460 after 8 weeks 480lbs.  With one day in the books It seems like I am going to really enjoy this type of workout.  However I did modify it a bit and added some auxillery lifts so I don’t neglect any gains made with my current workouts.  The basic workout consists of 3 execises Bench Press, Full Squat, and Deadlift.  Workout days are Monday, Wednesday, and Friday.  The first 4 weeks is a high volume routine doing each exercise for 8 sets of 5 to 6 reps.  I am starting at 60-65% of my 1 rep max so first couple weeks look like they are going to be pretty easy. The only tricky part at the moment is switching from blindly repping weight to the strict form of powerlifting.  My bench tempo is 4-1-2. Even with only 60% of my 1 rep max which is 215lbs. this was a bit harder than I originally thought it was going to be.  Squat form, I am going one inch below parallel which is a new feeling for me, but the 230lbs. was no problem only doing 5 reps.  And lastly the deadlift witch was at 285lbs. only seemed hard when I reached the 7th and 8th sets.  The last 4 weeks of the program is High Intensity.  The weight goes up the reps come down a bit but all in all still looks like a killer workout.  Well, I am extremely excited to see if I reach my Goals.

OK so I am pretty happy with where I am at the moment both in Strength and Size.  (Not even close to where I want to be by any stretch of the imagination!!!)  What I am currently thinking is I’m about to increase my cardio intensity by 100%.  This is no doubt going to affect my strength gains as my workouts will be geared toward aesthetics and endurance.  So as of May 1 2009 to October 31 2009 I will be in shredded mode.  Hopefully this will bring about some well needed changes in my physique and in my brain. Ha ha

I first saw this quote on BIG.T’s BodySpace.  I don’t know if he wrote it or he found it somewhere but I added some ideas to make it fit my personality.

    The Warrior awakens before the Sun rises.  To the Warrior, there is only one goal in life: To be Stronger than the previous day.  This means I must battle complacency and inner weakness.  I must First win the struggle taking place within.  Then I must overcome every external adversity that is presented before me.  All of these adversities become battles within the larger WAR.  To win this WAR, I must reach deep down inside and find out what I am truly made of.  A Warrior does not say "I will Try" A Warrior says "I will Do".  No Excuses.  No Regrets.  No Failures.  The Warrior helps the weak become strong.  The Warrior is Rightous and Good.  Wherever I go, everyone is a little bit safer because I am there.  Wherever I am, anyone in need has a friend.  Whenever I return home, everyone is happy I am there.  The Warrior does not live a life with limits.  The only one true limit is death.  Then and only then does the Warrior rest.

Ok lets start with the good.  From where I started in October I am happy to see what little abdominal definition I have.  I am also happy with the size of my biceps.  Now to the bad and ugly witch i will for times sake group together. haha  My chest is entirely to weak looking.  My shoulders to small.  I can see some Lat developement but not enough, and Traps need to grow slightly.  I am seeing improvement from week to week so I am in no way losing motivation but I am my toughest critic.  Speeking of critics I appreciate constructive critisism.  If i had the body of Jay Cutler or even some the other guys i see on here a ten rating my pictures would be warranted but in my mind I haven’t put anything better than a five up so dont think youre hurting my feelings by being honest.  I have a long way to go and a ten now doesnt get me there.  Come on someone give me a freakin 5 LOL.

Ok, so I had a friend take pics of me on Sat. 3-14-09.  Not only was I shocked at how pathetic i looked without a shirt on I was also shocked at how little I was growing (Back,Chest,and Shoulders).  I didnt even post the front double biceps pose.  To fix my current problem I believe I am focusing to much on quantity of repititions and not quality and weight.  Starting today other than warm-up sets i will not do any exercise more than 8 Repititions.  This should pack on the needed mass I need to see also increasing my strength in the process.   I am starting to run again because the weather is getting nice so I will be losing some fat pounds.  Last year when I started I dropped 30lbs in 3 months.  I wasn’t training at that time so I don’t believe that weight loss will be similar now.  If it is great because I have a stomach that really wants to show off this summer.  He (my stomach) previously has said go ahead eat the doughnuts your big who cares.  Now when little gains have been showing up I dont hear that as much and in fact a new voice is there saying abs? you have abs? haha

Sunday is my rest day, so I take that time to reflect on this past weeks workout, and prepare mentally for the upcoming week.  I had a decent week of training Monday was kinda bad due to so shoulder pain and Wednesday was an ugly leg day.  I will make up for those days this week.

Monday I work on Chest only.  I have weak looking upper chest so I focus on Incline dumbbell and Incline Fly work.  I also machine bench, regular bench, and use blast straps for push-ups.

Tuesday I work on my Back.  Starting with Pull-ups then Lat pulls, Low rows, Bent over barbell rows, and finishing with some Kettlebell rows.

Wednesday Leg day…ughhhh.  I start with Machine Squats, then Leg Press (heavy) around 1,100 Lbs.  After that I very little gas left in the tank, but I go for regular back squats, couple sets of Deadlifts, Split Squats and hamstring curls. If thats not enough punishment i get back on the leg press and pound out 3 sets of 20 reps at around 500 Lbs.  Thank God thats done LOL.

Thursday, Easy day I just do Shoulders and Abs.  I do Abs on other days but i really focus on Thursday…around 360 reps.  Pretty straight forward shoulder work.  Barbell Press, Dumbbell press, front raises, Lateral raises, and i throw in some Shrugs.

Friday has to be my favorite day. Biceps and Triceps…My favorite exercise for Biceps is Single arm preacher curls and triceps has to be skull crushers.

Saturday I focus on Rotator Cuff exercises and some forearm work.