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in:
fluid1
18%
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211 Lbs.
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6'0"
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Real Blog!

I decided to create a real blog with which to share my nutrition and workouts. Feel free to check it out here:


http://trainwithignatz.blogspot.com/

2012 bulk, day 8

Chest day.


Decline barbell bench. 4 sets, 12/10/8/6 reps. 135/175/195/225 pounds. I needed help getting the 6th rep up on 225. Can't lie.


Seated chest press machine. 4 sets, 12/10/8/6 reps. 150/165/180/195 pounds. No help


Incline bench. 4 sets, 12/10/8/6. 105/135/155/165 pounds. I did these first 3 exercises with very little rest between them.



Incline DB press, quad dropset. 6 reps of each weight level. DB's: 80/65/50/35. Two sets.


Incline DB flys, supersetted with clap pushups, supersetted with close grip tricep pushups. 8 reps of flys, and failure on both pushups. 35#db's. 3 sets of this.


Feet on bench, hands on floor pushups to failure. Immediately after failing, turn around and do hands on bench, feet on floor pushups to failure. 3 sets of this.


Finished with neck exercises, laying flat on back. 20 "yes" 20 "no" 20 "dumb blondes" 20 "clockwise" 20 "counterclockwise"



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Bicep, lat and ab day. 5/27/12

Warmup stretching.


20 reps of the ab roller.


Incline DB curl. 1st set was warmup, 10 reps each arm with 25lbs. Then, two sets of 6 reps, put the DB's on my knees for 10 seconds, and then 2 more reps. Two sets of that.


Dragon Flags, ab exercise. Brutal. 10 reps.


Preacher curls. 1 warmup set of 10 reps, at 35#. 2 sets of 6 reps, rest for 10 seconds, and 2 more reps. Used 85# EZ curl.


Farmer's walk. 2 sets of a long up and back, with 55# db's in each hand.


Dead Bug ab workout. 20 reps.


Reverse lat pull down. 6 reps, rest for 10 seconds, and 2 more reps. 2 sets, 180/210 weight. As I'm only 175 pounds, my partner had to help me get seated on this lol


Frog Crunches, 20.


Single arm DB lat pulls. 6 reps, rest for 10 seconds, and 2 more reps. 2 sets, 105 and 115# dumbbells. Strong.


Reverse dropset cable curls. 10 reps at lower weight, then move to higher weight and go till failure. Two sets. First set was 70#/110#, got 12 reps of the 110. Second set was 80#/125#, and I also got 12 reps on the 125. Super strong, near full body failure.


Seated rows. 6 reps, rest for 10 seconds, and 2 more reps. 2 sets. 200# for both sets.


Partner Barbell curl burnout set. Using a 75# straight barbell, I would do 10 reps, pass to my partner immediately. He did 9 reps, passed back. I did 8. He did 7, and so on, until he did the 1 rep. At that time, I picked up the 65# straight barbell and did reverse curls until failure. Absoultely awesome way to finish the workout.



Long one today, 1:45. Destroyed my bis though.


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Bulk day 3

These extra calories and carbs have me feeling great in the gym. When I finished the workout I felt like I could go again!



Single arm dumbbell snatch, 1 set of 10 each arm for warmup, 40# dumbbell. 1 set of 8 each arm with 50#, 1 set of 8 each arm with 60#db.


Smith machine squats. 2 sets of 6. 1st set had 45/45/25 on each side, second set had 45/45/25/10 each side.


Smith machine deadlifts. 2 sets of 6. 1st set had 45/45/25 on each side, second set had 45/45/45 on each side.


Standing overhead barbell press. 2 sets of 6. 135# barbell.


Standing overhead dumbbell press. 1 set of 8 with 50# db's and 1 set of 6 with 60# db's.


Single arm lateral raises, 2 sets of 8 reps, each arm. 30# db first set, 35# db second set.


Standing double arm front raises, 1 set of 8 with 25# db's, 1 set of 6 with 30# db's.


Dumbbell front lunges, 2 sets of 8 each leg. 50# db's in each hand first set, 55# second set. Brutal.


Standing behind the head barbell press, 3 sets. 1st set was 65# barbell, 10 reps. 2nd set was 85# barbell, 8 reps. 3rd set was 105# barbell, 6 reps.


Handstand push ups. 2 sets to failure. 16 reps first set, 11 reps second set.


Awesome workout! Took 1:25



Nutrition totals for the day (including the ON Pro Complex Gainer shake I had 4 hours after I went to sleep, yes I set an alarm to get up and eat lol)


4,625 calories


100.45g fat


538.70g carbs


370.42g protein



aaaand I'm sore everywhere

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Bulk, day 2

I feel like I need to up my water intake due to the upped food intake...and the fact that my calves were cramping at the end of my bicep and back workout...


Warmup with 1 set of 10 reps of bent over barbell rows, 95# barbell


Then 2 sets of 8 reps, 135# and 185#. Nice and warmed up.


Barbell curls, 2 sets. 6 reps plus 2 hellraiser reps. 95# barbell


Incline bench dumbbell stretch curls, 2 sets. 1st set was a reverse dropset, did 8 reps each arm with 25# dumbbells, then 4 reps each arm with 35# dumbbells. Second set was 8 reps each arm with the 35# dumbbells.


Wide grip pull ups, with 20 pounds of weight tied around my neck. 2 sets of 6 reps. Amazing how only 20 pounds feels like 100.


Seated rows, 2 sets. 6 reps plus 2 hellraiser reps each. 180# then 190#.


Close-grip lat pulldowns, 2 sets of 8 reps. 160# then 180#.


Cable curls, reverse dropsets. 6 fast but controlled reps at 30lbs then burnout to failure with 57.5lbs, got to 15 reps the first time and 12 the second time.


We then hit the abs, with two sets of partner leg throwdowns to failure. Got 38 reps then 30.


Finished up with partner countdown reverse barbell curls. 65# barbell. I did 10 reps, partner did 9, I did 8, so on until my partner did 1 rep, then I took the barbell and went to failure, it was 16 reps.



My calves were cramping as I walked out of the gym lol



Today's nutrition, including the ON Pro gainer shake I will wake up in 4 hours and have:


4,502 calories


75.46g fat


535.80g carbs


422.31g protein



I'm sore as sh!t from yesterday's chest and triceps workout, but it's mostly my connectors and stuff, not the full chest muscles... I already feel sore in my forearms and back from today's workout, tomorrow I will be sore all over my upper body. Leg day!

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Summer '12 bulk, day 1

Felt great to "get back" in the gym after 2 whole days off. :)



Went heavy! (for me) Pulled some of the HRT techniques.


Smith Machine Decline bench: 2 sets. 6 reps plus 2 Hellraiser Reps each. (195, 215)


Decline 65# barbell situps. 2 sets. 6 reps plus 2 hellraiser reps each.


Smith Machine Flat bench: 2 sets. 6 reps plus 2 hellraiser reps each. (195, 195)


Cable crunch, heavy. The whole stack. 2 sets. 6 reps plus 2 hellraiser reps each.


Smith Machine Incline bench: 2 sets. First set was 6+2 and failure was reached, so the second set was lighter and it was 6+ 4 hellraiser reps. (155, 105)


Oblique side leans with 70# dumbbells in each hand. 8 reps each side, x2.


Slight Decline barbell skullcrushers. 2 sets. 6 reps plus 2 hellraiser reps each. 85# barbell


Slight Decline russian twists with a 45# plate. 16 reps x2.


Incline bench tricep dumbbell extension. 2 sets. 6 reps plus 2 hellraiser reps each. 80# dumbbell then 85# dumbbell.


Pushups with a 45# plate on my back. 2 sets, 6 reps plus 2 hellraiser reps. Did a 3rd set, each rep a hellraiser rep, for 8. Felt awesome.


Hanging leg raises, straight legs, all the way up to even with my face. 10 slow reps.



No crossfit, no circuit, and I still felt good. Eating like it's going out of style... hopefully I'll be able to pile on the muscle.



Today's nutrition (including the ON Pro Complex Gainer shake that I will have in the middle of the night. I set my alarm to get up 4 hours after I go to sleep so I can have a Gainer shake. Gotta make those little sacrifices! If I learned anything from my 16 weeks of cutting, it was that the kitchen is soooo important. I'm keeping it that way!


5,044 calories!!!


102.51g fat


614.39g carbs!


433.55g protein!


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BSN Hyper Shred Competition Final Essay, 5/20/2012

The last 84 days of my life have changed the way I look at my life, changed
the way I live my life, and changed my entire outlook on life. I entered the BSN Hyper Shred 84 day body transformation challenge with very little knowledge of
bodybuilding, or weightlifting, and very little resources. I knew I wasn't
going to have a trainer, I knew I wasn't going to have a nutritionist. I
knew that while I had begun my transformation 4 weeks before I started this contest, I was going to sweat and bleed for this. I was going to win.  



With the awesome benefit of hindsight, I can summarize the successes I have
had with three main categories: The first, and most important, is knowledge.
The second is self-control in the kitchen, regarding the things you eat and
drink. The third, and also third in importance, is working extremely hard in
the gym.



We will start with the first and most underrated key of success, knowledge!
Knowledge is what I've gained the most of, throughout this process. Everything I ever needed is right here on Bodybuilding.com. How to figure out what my Lean Body Mass is, my daily maintenance calories, macronutrient breakdown, micronutrient needs, even recipes can be found on this site while researching nutrition. Knowing what my LBM and daily caloric needs were was paramount in creating a daily deficit in calories. This is something I quickly learned would be a key component to my success in losing fat by reading the forums on BB.com. Learning about macronutrients, ratios, and how to use them on workout and non-workout days was another necessary piece. It also allowed me to tailor vastly different meals which really broke up the monotony of the actual daily requirements. I learned which supplements could best assist in meeting my nutritional needs at certain times and in the specific amount my body would best utilize (also found here, and can be purchased directly from here, with the benefit of reviews from like-minded individuals). It's a veritable gold mine just waiting to be taken.
As I continued my progress, I made more friends on this site, made more
connections to others who wanted the same thing I do: to improve. Positivity
breeds positivity, and I was definitely hooked. The more I learned, the more I
wanted to learn, and the more I wanted to share what I had learned with others.
I am excited to have the ability and information to help others at this point,
I've asked and been asked tons of questions to/from members on this site. I'd
like to think that I've built a decent presence here, one that's based on facts
and work ethic and assisting others. I'm now generally the same way in person,
very upbeat, energetic and helpful- thanks in no little part to my
transformation.



On to what is a very tough thing for many and the second of my three main
keys to success- success based on willpower in the kitchen. Due to my personal
experience and subsequent success with it, I highly recommend honest calorie
and macronutrient tracking. If you are honest with yourself 100% of the time
and record everything you eat, every day, you leave very little room for error. But it's not that simple for everyone! Urges and cravings are very real, and very hard for many people to control. Referring back to the first key, knowledge- knowing that you can fit in "cheat" foods properly in a healthy diet, or making things that are delicious and nutritious like protein cheesecakes (recipes found here on BB.com) or the BSN Dessert protein (Chocolate Coconut Candy Bar!!) can really launch you to success in kitchen willpower. One must realize that if you work out 5 times a week for 1 hour each time (decent, in most people's book!) then you still have 163 hours left in that week. You need to make those hours work with your 5 hours in the gym, not against them. Early on in my transformation I was doing a great job of manipulating what I ate, meeting my macros and ensuring healthy deficits daily. As I continued to learn, I graduated to carb cycling, and when using a high amount of supplements, I was able to both gain lean muscle and lose fat at the same time. The holy grail! I must say, I'm blessed with a massive amount of willpower in both the kitchen and the gym, but I truly feel it was derived from knowing exactly what I needed to do in both areas. My diet consisted of 100% naturally raised chicken, pork, beef, buffalo, and seafood. I ate a lot of vegetables, and consumed as minimal amount of anything processed as possible. As you learn new ways to prepare these foods, you will love them; I couldn't imagine any other diet at this point in my life. I used a large number of supplements as well: multivitamins, casein protein, whey protein, pre and post workout formulas, as well as joint support supplements. The exact supplements are detailed on my bodyspace, but my favorites are BSN Syntha-6 in Strawberry Milkshake, I have a shake with 1.5 scoops every morning before coffee, and BSN's Dessert protein. Being able to have a cake-batter consistency shake that tastes like an Almond Joy for dessert really kept my diet willpower strong!



The third and final key to my success was my back breaking work ethic in the
gym. From heavy squat days to crossfit to boot camp routines, I gave 110% to
every second of every workout I did. When I look around the gym, I know beyond
a shadow of a doubt that I'm working as hard as I can. I've monitored my heart
rate in each training session as well, something that showed me tolerances and
helped gauge improvements in VO2 max and cardio efficiency. I push as hard as I can, as much as I can, and then a little further. The workout routines I've created are 100% pulled from bodybuilding.com. Techniques, form, routines, they are all available here. The vast library allowed me to never do the exact same workout twice, which kept my muscles guessing, working, burning fat, and growing.



When I started this contest, I was 183 pounds. My body fat percentage was 16.5%, which meant I was carrying around 30.2 pounds of fat. My LBM at the start was 157.6.



Today, upon completion, I am 170 pounds. My body fat percentage is 5.5%, which
means I am now only carrying 9.35 pounds of fat, and my current LBM is 160.65.



I lost 20.85 pounds of fat! In 84 days- immediately after 4 weeks of hard cutting prior to this contest starting, during which I lost 15 pounds. In the past 84 days, I also gained 7.85 pounds of lean muscle. The feeling of accomplishment is so immense, at age 31, I've done things I never thought possible. With only knowledge, hard work in the gym, and eating 100% natural foods and supplements, I've done a lot. I didn't even take any sort of fat burner, I didn't have a trainer. When I look in the mirror, I'm both surprised and pleased. I also know that I'm never going to relinquish control of my health, and I'm prepared to assist anyone who wants to make their lives better.
I thoroughly enjoy coming to this website every day to learn more, ask questions, answer questions, refill my supplement supplies, and create more workouts for myself and my friends.



Thank you, BSN, for this opportunity. I know I love your supplements and would represent you well. Thank you to my wife, who is a tolerant, awesome chef, and without her none of this would be possible. Thank you also to Bodybuilding.com!


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5/18/12 SO depleted!

Man I really felt feeble in the gym today, happy today is the last low carb day. At about 4 hours post workout I'm going to start re-carbing up, and eat probably about 300g carbs tomorrow with a lot of fiber and veggies.


Today's weakass workout:


Decline barbell bench supersetted with decline dumbbell flys. 3 sets of 25 presses followed immediately by 25 flys. 95# barbell and 15# dumbbells. Burning!


Tricep skullcrushers with EZ curl bar. 10-9-8-7-6-5-4-3-2-1-burnout. I did 14 reps on the burnout. 65# on the bar.


Cable Flys. 3 sets of 25, with 50#. Medium level cables.


Cable tricep press with rope. 3 sets, 25 reps on the first one, failed at 16th rep on the second set, and failed at 11 on the 3rd set. Basically only :30 rest between sets though.


10 minutes of LISS on the treadmill at 3.5mph and 3.5 incline


Feet on upside down Bosu ball pushups. 25 pushups, rest :30, 15 pushups, rest :30 10 pushups. Nearly failed on the 10th rep.


Dead, just dead.



Dinner I'm having 99% lean buffalo meat with a homemade thai sauce and brown rice. mmmmm carbs.


Another light bicep and ab workout tomorrow and then pictures Sunday. NO I'M NOT SHAVING lol

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5/17/12 3rd-to-last workout in BSN challenge

Today went perfectly as planned. Workout felt great although I'm carb depleted.


Thrusters, 3 sets of 25, 65# barbell. Heart rate was up to 169 on the 3rd set, great pump on the legs and shoulders.


Bent over cable lateral raises, 3 sets, 25, 20, 20 reps. 10#


Squats. 2 sets of 25, 135# barbell


Smith Machine Shoulder press. 2 sets of 25 reps. 65#


Hack squats setted with calf raises. 2 sets of 25 squats followed immediately by 10 calf raises. 90#


Front delt dumbbell raises, 2 sets of 25 reps. 10# dumbbells


Shrugs, 2 sets of 25. 30# dumbbells


Laying on back, neck exercises. 20 "yes's", 20 "no's", 20 "dumb blondes", 20 "clockwise" 20 "counterclockwise" all in a row without stopping.


Burnout set, Weighted dumbbell lunges and renegade rows. 30# dumbbells for the lunges, 40# dumbbells for the renegade rows. 10 lunges, 10 rows. 8 lunges, 8 rows, 6 lunges, 6 rows. 4 lunges, 4 rows. 2 lunges, 2 rows. And that's each leg/arm, no rest between anything. Great way to finish the workout. If you're a masochist :)



Nutrition totals for the day:


2,389 calories


59.79g fat


105.86g carbs


342.08g protein



I want a pizza. So bad.

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5/16/12 4th-to-last BSN challenge workout day

I have 3 more days in a row of workouts after today, then pics for the BSN contest Sunday. More high rep, low weight work tonight, and an awesome ab circuit.


Stretched and warmed up as usual.


Reverse grip lat pulldowns, 3 sets of 25 reps. 70#, 80#, 80#


45* incline bench seated dumbbell curls. 3 sets of 25, 15#. 1st set stretch curls, second set twist curls, third set reverse curls.


Seated rows. 3 sets of 25 reps, 70#, 80#, 80#



Ab circuit, toughest one yet.


Gorilla chin ups, 10


25# plate russian twists, 20


Decline bench 45# barbell straight arm situps, 10


Sitting on hands flutter kicks, 20


V-ups exchanging ball between hands and feet, 10


Double arm cherry pickers, 10


No rest between exercises, 1:00 or less rest between sets. Killer!



Finished with bicep burnouts. First, with the EZ-curl bar and 65#, 10 reps, rest :20, 8 reps, rest :20, 6 reps, so on. Then, same thing with straight 45# barbell.


Finally, 10# weight on a rope, forearms. One forward, one backward.


1:23 workout.



Nutrition for the day was on point, I drank right at 2 gallons.


Calories: 2697


Fat: 68.04g


Carbs: 189.36g


Protein: 323.93g

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Last rest day before the end of the BSN contest 5/15/12

Rest days are the worst. More time to think about what you want to eat, but can't :)


This one will be short and sweet, my nutrition totals for the day. I was like 8oz short of 2 gallons of water consumed.


Calories: 1985


Fat: 83.63g


Carbs: 95.23g


Protein: 212.67g



As this is really my 16th straight week running defecits, I'm ready to try to pack on some muscle! Starting on the 21st I will be eating like a lion and going heeeavy and low rep.


Happy lifting

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5/14/12 5th straight day of super high rep work

Tonight was brutal but awesome.


Started out with a custom crossfit routine, had no idea what I was getting into.


100 proper form, elbows straight out, nose to the ground chest push ups


100 proper form, hands cupping ears, elbows to knees with feet always on the ground, situps


100 proper form, all the way up and down, dips


All for time!


It took me 25:25. Damn it was tough.



After that, incline bench super sets: 75# barbell presses for 25 reps, followed immediately with 20# dumbbell flys, for 25 reps. On the second set I had to drop the 20's after 15 reps and finish the last 10 reps of flys with 10# dumbbells. On the last set, I dropped the 20's after 12 reps and finished out the 25 with the 10# dumbbells. It was fkn brutal.


Incline bench dumbbell tricep pullovers, 40# dumbbell, 3 sets of 25 reps.


Cable flys, 3 sets of 25 reps, high cables first, 20 lbs, medium cables with 15 and low cables with 15.



On to the ab circuit! This was the hardest one of all time.


Partner leg throwdowns, 10 reps


Feet on wall crunches to knees, 10 reps


Flad back arms to side leg raises, 10 reps


Hanging leg raises, 10 reps


Left side (flat back, legs to left side) oblique situps, 10 reps


Right side (flat back, legs to right side) oblique situps, 10 reps


5 sets. No rest between exercises, 1:00 or less rest between sets. I almost puked. For real.



After that, finished out with tricep burnouts: single tricep cable pull downs. 25 reps per arm, then 20, then 10, then burnout to failure.



I will be sore. Oooooooh yes :)


Can't wait to lift heavy after the BSN Hyper Shred contest ends for me this Sunday the 20th. I'm so stoked to get professional pics, but then I'll just post them here and never show anyone else lol


 


Today's nutritional sh!t:


3,695 calories


63.48g fat


416.93g carbs


385.92g protein


 


Feeling great. Looking bigger, but same weight, my vascularity shows me I'm still losing BF%

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Mother's Day 2012 workout (will add nutrition later)

Started with a crossfit routine I created:


20 reps of 95# thrusters


20 wide grip pull ups


20 reps of 95# sumo deadlifts


20 dips


Every minute, on the minute, you must stop what you're doing and do 4 burpees. Then continue. Try to do it as fast as possible...


My time was 7:31



Then, moved on to freestanding squats. 3 sets of 25 reps of 135#.


Leg press. 2 sets of 25 reps of 90# on each side of the leg press sled. (4 plates total)


Calf presses, on the leg press machine, 2 sets of 20 with the same weight as above.



Then, ab/oblique circuit:


40# Dumbbell side bends, 10 per side


Barbell Ab rollers, 10


25# plate seated russian twists, 20


Hanging alternating side knee raise to armpit, 10


1 arm cable crunch, 10 reps per side


5 sets. No rest between exercises, 1 minute rest between sets.



To finish off the workout, we went back to the squat rack.


I did 10 reps of 135. Partner did 9 reps. I immediately did 8, then partner 7, then, me 6, partner 5, me 4, partner 3, me 2, partner 1, me 15, that was to failure. Felt great to finish the workout with 45 squats at 135#, in under 4 minutes.


 


 


Editing to add the nutrition totals for the day. I had been low carb'ing for a few days, and needed a refuel. Went seriously high on the refuel:


4,606 calories


95.14g fat (maybe highest all time since I started tracking at the end of Jan?)


597.31g carbs


353.84g protein


Hopefully all of my sore muscles took those nutrients and grew a little.


To complete the BSN Hyper Shred contest, I plan the following days, as my final day is the 20th:


Tomorrow, the 14th, I will have around 3200 calories which is maintenance on a hard workout day.


Tuesday the 15th will be a rest day. I should be around 1900 calories that day. If it's nice, I'll go for a swim and create a bigger defecit. Starting the daily intake of 2 gallons of water.


Wednesday will be another high rep event, but lighter weight. I will have around 2500 calories, keeping the carbs lower. 2 gallons of water.


Thursday will be another high rep and lower weight. I will have around 2400 calories, removing another 100 cal of carbs. 2 gallons of water.


Friday will be the third high rep and lower weight day, I will have around 2300 calories, removing another 100 cal of carbs. 2 gallons of water.


Saturday will be a workout day, but just a pump day, super high rep and super low weight. I will re-carb saturday but earlier in the day, and one good meal after the workout. I plan to stop eating at about 8pm. Only one gallon of water today.


Sunday is photoshoot day. The shoot is scheduled for about 4pm, so I will only sip water as necessary throughout the day, absolute minimum water intake, and I'll have two peanut butter, banana, and honey sandwiches on whole grain wheat bread. One at about noon, one at about 2pm.


 


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05/12/12 workout and nutrition

Shoulders and biceps today.


 


Smith machine seated overhead press: 3 sets, 25 reps per set. Started with 25# plates on each side for the first set, then 25+5, then 25+10. The last set was brutal!


Standing lateral raises: 3 sets, 25 reps per set. (each arm) Used a 15# dumbbell the whole time.


Seated 45* incline dumbbell curls: 3 sets of 25 reps. 20# dumbbells in each hand. Sounds light, until you get to rep #19 lol


Reverse barbell curls: 3 sets of 25 reps. Using a 35# barbell. Again, seems light...for a second. You can feel the forearms start to burn here.


Then, I did 25 handstand pushups for time. I can't do 25 straight, I did 15, 7, 3. It took 1:29 so I was not resting much.


Then seated forearms on thighs, palms down, barbell handshakes, till failure. Then, palms facing up, till failure. Two sets of each.


Finally, using the 45# bench press bar, handshake curls. Basically doing bicep curls, but you're doing 5-7 forearm curls while you're doing one bicep curl. It's pretty awesome and you go till failure.


At this point, my forearms are ready to explode. On to the ab circuit of the day!


 


Hanging leg raises - 10


Decline situps with a 45# barbell held at arm's length above you - 10


Cable crunch, 160# - 10


1:00 plank


Ball pull-ins - 10


Flutter kicks while sitting on hands - 20


5 sets. No rest between exercises, 1:00 rest between sets (or less)

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05/12/12 workout and nutrition

Shoulders and biceps today.



Smith machine seated overhead press: 3 sets, 25 reps per set. Started with 25# plates on each side for the first set, then 25+5, then 25+10. The last set was brutal!


Standing lateral raises: 3 sets, 25 reps per set. (each arm) Used a 15# dumbbell the whole time.


Seated 45* incline dumbbell curls: 3 sets of 25 reps. 20# dumbbells in each hand. Sounds light, until you get to rep #19 lol


Reverse barbell curls: 3 sets of 25 reps. Using a 35# barbell. Again, seems light...for a second. You can feel the forearms start to burn here.


Then, I did 25 handstand pushups for time. I can't do 25 straight, I did 15, 7, 3. It took 1:29 so I was not resting much.


Then seated forearms on thighs, palms down, barbell handshakes, till failure. Then, palms facing up, till failure. Two sets of each.


Finally, using the 45# bench press bar, handshake curls. Basically doing bicep curls, but you're doing 5-7 forearm curls while you're doing one bicep curl. It's pretty awesome and you go till failure.


At this point, my forearms are ready to explode. On to the ab circuit of the day!



Hanging leg raises - 10


Decline situps with a 45# barbell held at arm's length above you - 10


Cable crunch, 160# - 10


1:00 plank


Ball pull-ins - 10


Flutter kicks while sitting on hands - 20


5 sets. No rest between exercises, 1:00 rest between sets (or less)


 


Nutritional totals for the day:


3,270 calories


50.33g fat


383.74g carbs


329.20g protein


Grow, muscles, grow! Can't wait until the 21st so I can eat like a family of horses

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5/9/12 workout and nutrition, day 1 of low carb and low calorie

Chest and tris tonight.


Decline dumbbell press, 3 sets of 25 reps. 40, 45, 50# dumbbells.


Decline dumbbell flys, 3 sets of 25 reps. 15, 20, 25# dumbbells.


Flat bench dumbbell press, 3 sets of 25 reps. 40# the whole time.


Flat bench dumbbell flys, 3 sets of 25 reps. 15# the whole time.


EZ Curl bar flat bench skullcrushers. 2 sets of 25 with 45#, final set with 55# I failed on rep 21.



Oblique circuit:


Low to high cable torso twist, 10 each side with 65 lbs


:45 second left side plank


Mid to mid cable torso twist, 10 each side with 65 lbs


:45 second right plank


35# dumbbells each hand, side serratus leans, 10 each side


20 bicycles


5 sets. As little rest as possible between sets. This was one of the tougher ab/oblique sets I've ever done.


Average heartrate for the 1:45 workout was 117 with a peak of 153. Both of those numbers are low...



Food totals for the day:


2,460 calories


61.39g fat


164.92g carbs


310.04g protein



Holding steady at ~gallon a day water intake.


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5/8/12 Workout and Nutrition of the day

Started the workout (after thorough stretching of course) with a pair of crossfit routines today. Yes, I am a glutton for punishment.


5-5-5-5-5 deadlifts, 285 lbs. 5 sets of 5 reps, for time. I did it in 7:03, which was :40 faster than my previous best.


5-5-5-5-5 freestanding squats, 235 lbs. 5 sets of 5 reps, for time. I did it in 5:28, it was the first time I did this one. Thought it was a pretty legit time for a 2nd crossfit in a row.


Moved on to dumbbell lunges. 3 sets, 12/10/8 reps, 35/40/45lb dumbbells in each hand.


Side single dumbbell lunges. 3 sets, 12/10/8 reps, 25/30/35lb dumbbell.


Legs are spent. Teardrop will be sore!


Did the following ab circuit:


20 reps v-ups passing ball back and forth from hands to feet


20 reps alternating oblique toe touches


20 reps running plank


20 reps 12# medicine ball russian twists


20 reps straight leg flutter kicks sitting on hands


20 reps legs in the air cherry pickers


5 sets. :45 seconds rest between sets. Awesomely brutal.


Finished out the workout by doing the 10# weight tied to a stick with a rope, forearm exercises. One all the way down and back up both forward and backwards. Could barely drive the car home! :)


Food totals for the day:


3,569 clories


75.66g fat


399.73g carbs


334.34g protein


Grow, muscles, grow! Back to a keto diet tomorrow to finish out the BSN challenge. Yay! Not.

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5/7/12 Workout of the day

As I have been for a few weeks, I'm still targeting my biceps and lats, it's so tough to get my biceps sore. Hopefully today did the trick:


Crossfit routine: Fran - 21 thrusters w/95# barbell, 21 wide grip pull ups. 15 thrusters, 15 pull ups. 9 thrusters, 9 pull ups, for time. Did it in 6:25 today. Great warmup haha


3-exercise super set: Standing lat sled pulls, wide parallel grip lat pulldowns, and standing straight arm lat pressdowns. 3 sets, 8 reps each exercise. Started with 145/160/50, then 190/180/60, and 190/200/60.


2-exercise super set: Barbell curls and 3-step dumbbell curls: twist curl, chest curl, and hammer curl. 3 sets, 8 reps on the barbell, 24 total reps each arm on the 3-step. 95# barbell and 15# dumbbells.


Oblique circuit: Hanging leg raises, 10. Decline oblique crunch, 20. Seated 45# barbell torso twists, 20 each side. Single arm cable crunch, 10 each side. Bicycles, 25. No rest between exercises, 5 sets. 1 minute rest between sets. Brutal


Bicep burnout with 75# barbell, partner pass and step down. 10 reps, pass to partner, 9 reps, 8, 7, 6, 5, 4, 3, 2, 1. Great way to finish out the workout.


 


1 hour, 50 minutes

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Killer bicep and leg workout

Today's warmup (after stretching of course) was a crossfit routine. It was 5 sets of 5 reps of deadlifts. All at 275 pounds, for time. You could set the bar down between reps, but not leave the bar unless a full set was done. My time was 7:43, first time I did this WOD.


After that, it was squat time.


Normal freestanding squats, 3 sets, 10/8/6 reps. 225/245/265 pounds.


Front squats (bar on chest and supporting with shoulders and arms) 3 sets, 10/8/6 reps. 135/145/155 pounds.


Super wide-stance freestanding squats, 3 sets, 10/8/6 reps. 185/205/225 pounds.



Bicep burnout with partner. I do 10 reps, pass him the EZ curl bar, he does 9 reps, passes it back to me, I do 8 reps, pass to him, 7 reps, pass to me 6 reps, pass to him 5 reps, pass to me 4, pass to him 3, pass to me 2, pass to him 1, pass to me, BURNOUT as many as I could. It happened to be 6 reps. Using 65 pounds on the EZ curl bar.


Next, the opposite, with my partner doing the even reps and the burnout at the end. This time, there was 45 pounds on the EZ curl bar.


Final exercise was heavy EZ curl hellraiser reps. 3 sets of 6 reps, and 2 hellraiser reps immediately after the 6. 50 pounds, 70 pounds, and 80 pounds. Hellraiser reps are when your partner pushes down very hard on the negative of the last two of 8 total reps.



I'm already sore. :-) awesome workout. Happy to take tomorrow off, it's my B-day. I will be playing golf.


Have a great weekend everyone, keep working hard on your goals!

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Ridiculous workout Wednesday

Today's workout's "warmup" was the crossfit routine, Fran. Fran consists of:


21 Thrusters with 95# barbell


21 wide grip pull ups


15 thrusters


15 wide grip pull ups


9 thrusters


9 wide grip pull ups


All done for a time, as fast as you can. My previous best was 7:39. Tonight I destroyed it, got a 6:34.


After that, it was on to chest and triceps.


Decline bench, flat bench, and incline bench were all done the same way: 2 sets of 6 reps, followed immediately by 2 hellraiser reps. On the decline I did 165/175 for the two sets, on the flat I did 185/185, and on the close grip incline I did 135/135.


Then flat bench skull crushers, same format: 2 sets of 6 reps, followed immediately by 2 hellraiser reps. Used an 85# barbell.


Finally, incline bench overhead dumbbell tricep extension. Same format, 2 sets of 6 reps, followed immediately by 2 hellraiser reps. 65# dumbbell for the first set, 80# dumbbell for the final set.



Then.... on to a sweet oblique circuit:


Hanging alternating side knee ups (to armpit)- 10 reps


Decline oblique crunch- 20 reps


Seated 45# barbell twist- 20 reps per side


Russian twists with 12# medicine ball- 20 reps


Right side plank, :45 seconds


Left side plank, :45 seconds


NO rest between exercises, 5 sets. Less than 1 minute rest between sets. I thought I was going to puke, for real


Entire workout took 1:45 

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