futureos007’s BodyBlog

Its been quite awhile since I’ve updated this.. I have some homework to procrastinate from, so I figured why not update?

I’m just going to jump right into what I did this morning.. 6am workouts are intense!

Started with deadlifts.. not sure what happened, but my last set I got pissed off and lit them up!

Here’s the workout:

Deadlifts (4×5) 345 x 5,5,5,9
Weighted Pull-ups (4×5) 35 x 5,5,5,8
Dumbell Rows (4×5) 80 x 5,5,5,6 –All we have is 80s… pretty sad, so I just do them as slow as I can.
Wide Grip Lat Pulldowns (4×5) 22(full stack) plus a 50lb dumbell x 5,5,5,14 — going up significantly next week!!
Barbell Curls (4×5) 115 x 5,5,5,8 — these were brutal this week, not really sure why.. we jumped up pretty good in weight on weighted pullups, probably why.
Preacher Curls (4 x 5) 95 x 5,5,5,12 — yet again… no idea what happened, got crazy.

Definitely stretched for awhile after this one… deadlifts felt AWESOME… I’m excited to see where this is headed.

I got pretty busy, so here’s an update on my workouts.

Thurs - Chest catch up and Forearms
Decline Bench 4×15 (175-185-195-205), Decline Cable Flys 4×15 (50-50-50-50) and Decline 10deg Smith Bench 4×15 (155-155-155-155)

D-bell Wrist rolls 4×15 (20-20-20-20),  barbell wrist rolls 4×15 (65-65-65-65) and Forearm EZ bar curls 4×15(65-65-65-65)

Friday delts(morning) Traps (aft)

Arnold d-bell press 4×15 (30-30-30-30), d-bell inc bench rear delts 4×15 (15-15-15-15), d-bell side laterals 4×15 (15-15-15-15) and Front Delts 4×15 (10-10-10-10)

Barbell Shrugs 4×15 (245-245-245-245), Behind the back barbell shrugs 4×15 (135-135-135-135), Smith Rows (65-65-65-65) and narrow cable shrugs 4×20 (140-140-140-140)

Monday Chest(morn) triceps(aft)

Incline Bench 4×15 (135-135-135-135), d-bell 10deg press 4×15 (50-50-50-50), 10deg inc pullovers 4×15 (60-60-60-60) and incline cable flys 4×15 (40-40-40-40)
French Press 4×15 (85-85-85-85), Underhand cable push downs 4×15 (100-100-100-100), D-bell kick-backs 4×15 (15-15-15-15), Smith Narrow Grip Bench 4×15 (135-135-135-135) and Machine Tri’s 2×20 (105-105)

Tues Back (morn) Biceps (aft)

Bent Rows 4×15 (135-135-135-135), 1-arm pull downs 4×15 (70-80-90-100), || cable rows 4×15 (90-90-90-90) and wide grip cable rows |\–/| 4×15 (100-100-100-100)

barbell curls 4×15 (75-75-75-75), Hanging curls 4×15 (75-75-75-75), Cable curls cambered bar 4×15 (100-110-120-130–>130×20)  and 1-arm brac d-bell curls 4×15 (25-25-25-25)

Today was pretty painful. since its the 3rd week into the program I’m doing I predicted things would be easier today, so to offset that I increased the weight on everything to keep my body guessing. Definatly did the trick, it hurt.. bad. but I got through it and now I don’t have to tihnk about legs until next wed. lol… thats one way of doing it i guess, just get it over with and be happy i did it afterwords.

here’s my workout:

Morning-legs — Squats 4×15 (195-195-195-195), Leg Press (2P+25, 2P+35, 3P, 3P+10) and leg curls 4×15 (100-100-100-100)

Afternoon-calves — Standing Smith Calves 4×15 (215-215-215-215), Leg press calves 4×20 (2P+35-2P+35-2P+35-2P+35), Donkey Calves 4×25 (3P-3P-3P-3P) and 1 leg d-bell calves 2×30 (30-30)

OK, I’m just going to fill in my sets and weight, but for a quick update this program is sick. My arms, legs, well pretty much my whole body has grown noticably since I started.  I lost a little weight at first and then shot on the pounds. try it out, it really does work!

Morning (Back)

Underhand Bent Rows 4×15 (125-125-125-125),  D-bell Rows 4×15 (60-60-60-60), Lat Pulldowns 4×15 [2 sets Narrow, 2 sets wide] (100-110-120-130) and finally  || Cable Rows 4×15 (70-80-90-100)

Afternoon (Biceps)

Barbell Curls 4×15 (75-75-75-75), hanging Curls 4×15 (75-75-75-75), Brac D-bell Curls 4×15 (25-25-25-25) and 1-arm Cable Curls 4×15 [2 across body, 2 out to the side] (30-30-30-30)

Morning — Chest 

I love the third week. Seems like in any program, once you get to the third week things seems to feel more solid, burn less and pump more. I did Incline Bench 4×15 (135-135-135-135), 10 deg incline dumbell bench 4×15 (45-45-45-45) –> this was easy! goin up next week. then incline cable flys 4×15 (40-40-40-40) and Incline D-bell Pullovers 4×15 (50-50-50-50)

 Afternoon -Triceps

I did French Press 4×15 (75-75-75-75), Underhand Cable Pulldowns 4×15 (110-100-90-80), d-bell kickbacks 4×15 (15-15-15-15), Smith Narrow Grip Bench 4×15 (115-125-135-145-+-145×3 negatives) –>for some reason my strength in this lift shot up this week. pretty cool. Last I did machine tricep pushdowns 4×20 (90-105) to get a good pump.

 Morning, delts

Started out my delt workout with Arnold Shoulder Presses 4×15 (35-35-35-35) and hit front raises  4×15 (10-10-10-10).  This workout really burns, but after 3 weeks its much better than the first time.  The finished it off side laterals 4×15 (15-15-15-15) and inc rear delts 4×15 (25-25-25-25). 

Afternoon - Traps

I hit these with some barbell shrugs 4×15 (245-245-245-245), behind the back smith shrugs 4×15 (195-195-195-195), Narrow grip cable shrugs 4×20 (140-140-140-140) and Upright Smith Rows 4×15 (65-65-65-65). 

Today is my chest catch up day (I always have one day a week I hit something twice to get a little more out of it) and it was pretty darn crazy.  last week I bumped up the weight in declines by 10 lbs and was suprised I got my reps. this week I did Decline Bench 4×15 (175-185-195-205) and got 12 for my last set with 205!!! crazy huh? I was pretty darn happy! i think my normal strength is finally coming back after I got a little more used to this program. Next I hit up Decline Cable Flys 4×15 (30-40-50-60 -+- 30×10 squeeze 5 sec each rep) and finished my chest off with 10 degree decline smith bench4×15 (155-155-155-155).

For forearms I did barbell wrist curls 4×15 (45-55-65-75), d-bell wrist curls 4×15(20-20[rotated]-20-20[rotated]) and finally forearm ezbar curls 4×15 (65-65-65-65). good stuff.

Wed Morning… legs.. today was probabbly one of the best leg workouts I’ve had in a while. Yes, it burned and yes it was painful… but the difference was, I could do it, all of it and keep pushing myself through set after set.  Usually I will end up taking breaks, resting or something but this workout i tore it up.  I’ve been waiting for some progress like this on my legs and I think I’m finally getting there! I started out with squats 4×15 (185-185-185-185+ another set of185 for 10 more just because) and actually did them all and the some! My squats felt amazing, i went all the way down and actually got my hams involved a bit at the bottom.. it really was unbeleivable for me to do squats and not get torn apart… i’m acutally looking forward to next week! after that I did leg press 4×15 (2P+25-2P+25-2P+25-2P+25) and took some advice from charles glass once again and stopped at the bottom every rep before exploding back up.  it was rough, but felt good! after that I finished them off with lying leg curls 4×15 (80-80-80-80) my legs were shot after this, but not as bad as last week so thats progress!!!

Wed afternoon — calves.  first was standing smith machine calves 4×15 (205-205-205-205) then leg press calves 4×20 (2P+25-2P+25-2P+25-2P+25) then donkey calves 4×25 (3p-3p-3p-3p) and thats about where I started dying. I had 2 more sets of d-bell 1leg calves 2×30 (35-30) and I had to stop for abour 3-5 seconds every 5 reps after 15 on both these sets. my calves were throbbing like nobodies business.  Not sure where such a great pump came from, but I think it has to do will all the reps. plus, I kept a really good pace today.. shot for 30 sec between sets, but somtimes went 45. that really works well to keep the blood pumped up in the muscles. it was awesome!

I figured I’d start lumping these posts together… makes it a bit easier.

Back was rough today, not sure why, I think it is because this is the second week of the program, tends to be much harder than the first.  I started with some underhand barbell rows 4×15 (125-125-125-125).. not so bad, a little too much bicep involved, but still worked my back well.  next was a tri-superset 3×15 of everything starting with 1-arm d-bell rows  (60-60-60) then lat pulldowns (100-100-100) and || machine rows (100-100-100 + and extra set of 100 for added pump).  To be honest, this just about killed me, I was hurting the whole way through this workout. Who knows.. we’ll see what happens next week.

on to Tues afternoon (biceps)

This workout was awesome, no doubt about it. I started with straight bar curls 4×15 (65-65-65-65) and immediatly went to hanging curls 4×15 (65-65-65-65) — I love these they really isolate you biceps and allow for a good pump… talk about amazing. then I started 1-arm brac d-bell curls 4×15 (across the body) (25-25-25-25) then I got a little crazy and did a superset of 1 arm cable curls and 1-arm cable brac curls 4×15 of each (30-30-30-30-30-30-30-30) great pump, I had it for about 2 hours after the workout!

I started my tri workout with weighted dips 4×15 (25-25-25-25) and didn’t really like how they made my shoulders and chest sore instead of my triceps, I’m going to swap them out for something else next week. Then I hit up underhand cable PDs 4×15 (110-110-110-110) I was actually able to do a decent amount of weight and got an awesome burn!! i was pretty happy about this, shows that it IS possible to do heavy weight with high reps! then I did my favorite excercise — tricep kickbacks 4×15 (15-15-15-15) and took my time, focused on the flex and the burn… amazing… i love these things. then for a change I did narrow grip smith bench 4×15 (95-105-115-125) worked rather well… then my workout was supposed to be over, but I needed a little bit more so i threw in some machine tri extentions 2×20 (90-90).. not bad