cunningham_cody’s BodyBlog

i trained a little different today. Needed to change it up.

i started with squats did pretty well since i have not been able to train legs hard in a while.

135, 225, 315, 405, and finished with a triple at 455… puts my one rep max near 500lbs

then on to deads 135, 225,315,405 did not max out on wt…best is 495lbs

last bench press 135×2,225(got a good 20 reps… not failure ) 275×10,  315 (only did a triple but not failure saved some for the last set) 365×2 second rep with a spot.

im very satisfied with those lifts, probably going to do workouts like this every couple weeks to keep the strength up high wont be to long before i am squating and deadlifting over 500lbs and benching 400lbs… Pretty damn good for a 23yr old natural bodybuilder!

My legs are pretty trashed today along with my medial delts.Combining rest pause and extended sets really work the legs. But at a price.. sometimes its hard to get up after sitting or lying down to long.Anyways here was mondays leg training session

one super set of leg ext and leg curls to get warmed up. Then on to squats. Warmed up with the bar, and 135. First set 225×15. 2nd set 275×12*not to failure was saving a bit for the final set. 3rd set rest /pause 335×10x6×4. Legs had a great pump after that. Next walking lunges with db’s 55 30steps,65×28steps,75×20 steps…not only is it a bitch to walk 20 steps by the end i was getting a forearm pump. Now on to leg presses "centuries set" (which is trying to attempt the imposible have yet to come close the goal is to do 1plate x 10reps, 2plates for 20, 3plates for 30…so on until 10 plates for 100reps..good ****ing luck. Heres what i managed1-5 plates then back down4,3,2,1 a total of 250reps. did struggle on the 5plates for 50! could barely walk after that set. legs were so pumped could not flex them. for the second set i did something new "reverse centuries 1plate x100reps, 2platesx 90reps, 3platesx80…Only made it to four plates…only thats 340 reps no rest even at such a low wt it kills the legs. Finished up with two supersets of leg curl and leg exts.Then i walked out the gym like i just got ass rapped. YOU CAN ALWAYS TELL WHEN I TRAIN LEGS, I WALK FUNNY FOR ABOUT 4 DAYS!

well i was able to drag my ass out of bed early enough to train at 6:00a.m. I got up about 4:40 took a sample of cellucor’s "d4 thermal shock"…THAT SHIT JACKED ME UP felt it till about 1:00p.m.

(heres the link http://www.cellucor.com/trainerfinder/websites/60167/d4thermalShock/index.html *note if you buy at their site us MB775 for 10% off and free shipping)

anyways for breakfast had some eggs and oats, fruit, and a protein shake. 

I enjoy trainin’ deltoids for me they recover really quick and can take a lot of pain.I started with a "run the rack" set 10,15,20,25,30,35x ten reps each no rest. Set 2 15,20,25,30,35,40,45x seven reps each no rest. 3rd set 20,25,30,35,40,45,50 x four reps each no rest. By now im already pumped and pre-exhausted…Perfect time to start some dumbbell pressin’ 1st set:50×27reps, 2nd set 65×20, 3rd set 80×15, 4th final set was  rest pause(set, rest about 15sec ,set, rest, final set) 90×8x6×3…that was a bitch. Next was superset of rear lateral raises on incline bench and barbell upright rows (try saying that ten times fast) first set 25lbrsx20r / 115×15r 2nd set 30lbrsx18r / 165×12r. 3rd set 45lbrsx10 / 185×8. Last excercise one arm cable side lateral raises 1st set 30lbx20r 2nd set 40lbsx15r 3rd set 50lbsx8r

well that it for delts. After that it was time to go home and eat/rest because i still had legs to train at 300…

INCLINE DB PRESSES 3 warm up sets 40’s x2 60’s    80×25 100×22 100×15

FLAT BENCH 1 warm up set 135   225×15 275×8 295×5

 DECLINE BENCH 225×15 275×5 245×5

INCLINE FLYS 35×20 45×18 60×15

CABLE CROSSOVERS 100×20 120×18

also did a little bit of calves

p.m. LEGS
warmup 1set leg ext/ leg curl
SQUATS
2 warm up sets-  bar, 135
1.225×18
2.275×15
3.315×12
walking  LUNGES
1.135barbell
2.60db’s
3.65db’s
LEG PRESSES "CENTURIES SET"
1plate x10
2plate x20
3plate x30
4plate x40
then back down
3plate x30
2plate x20
1plate x10

second set
1plate x10
2plate x20
3plate x30
4plate x40
5plate x50
LEG CURL / LEG EXT
1.80×25 / 80×25
2.100×15 / 100×15
3.120×10 / 140×10

i pland to really diet hard soon heres what im thinkin of starting my diet at…give or take a few hundred calories.

meal                    
                       time   fat   carbs protein total cal.
1c fruit, 1c 2%milk, 30g whey        530   10   52     40        458
five eggs, 2 ezekiel bread              830   24   30      40        496
8oz chicken 1c brown rice             1200    3   45     45        387
2ez bread 1 apple 40g whey          300      5   55    50       465
50g whey,1.5c white rice             600     Â
 Â  5  94     55      641
8oz lean steak, 2c vegatables         900    24   30    65        616
        
                      
                daily cal.
                      
                      71f   306c   295p      3100
     
other meal choices     
eggs and oats     
oatmeal pancakes     
fish and rice     
     
     

well for some time now i have been hitting mondays twice a day. its tough getting up at 445 and training at 600. but it is worth it

here is my shoulder workout

SHOULDERS
Run The Rack SIDE LATERALS
10,15,20,25,30,35 x10
15,20,25,30,35,40,45 x7
20,25,30,35,40,45,50 x4
D.B. SHOULDER PRESSES
2 warm up sets w/ 30’s
1.50×25
2.65×18
3.85×12
4.100×4
REAR LATERALS/CABLE UPRIGHTS
1.30×20 / 150×20
2.35×18 / 170×18
3.40×15 / 180×10
CABLE SIDE LATERALS
1.20×15
2.30×12
3.40×12

training has been going good last friday i pulled 495. wont be long till i break 500 on the deadlift. trying to eat a bit cleaner these days not really dieting just to lose a bit of fat and try to keep the wt at 225. Going to train light all this week, to give everything a rest, will start to hit the cardio too. trained legs today nothing crazy squats just up to 225 leg presses to just under 900. only one day of light and i cant wait to start hitting it hard again.

its been a while since i posted a blog with my workout so heres what i did today

5.6.09 wt 225

db inclines: 100×22 100×14 100×12

flat bench:225×15 275×5 225×5(slow pause at top an bottom hold 5ct at top) drop to 135×10( slow 5 ct at top and bottom.

cable crossovers: 120×12 140×11 150×8drop100×8+30sec static hold

inlcine flys35×15stretch for a count of 15    45×10stretch for a count of 10  55×5slow

Eating fairly clean with the occasional cheat. lot of fruit and veg. in diet right know. still plan to compete sometime in the next 12++ weeks… will just have to see

well my progress is going well im about 215lbs know. Im a solid 215 too. I dont think im to far out from the condition of the excaliber. about three weeks or so. Though i plan to come in much better condition my next show. Right now im thinking maybie some time in august.