October 29, 2008
10-29-2008 Chest, Shoulders, Triceps
The Workout
5 min warmup
Barbell Bench Press- 4 warmup sets
**1 Power set 230 x 6 reps** (felt really easy!)
**1 Growth Set 160 x 12 reps**
Dips 2 sets of bw + 45lbs for 6 reps
Incline DB Press 2 sets of 65lbs x 15 reps
DB Laterals 1 set 40lbs for 10 reps
DB Rear Delt Raises 1 set 20lbs for 12 reps (too light)
Seated Arnold Presses 1 set of 15 reps
Ez-Barbell Skullcrushers 2 sets of 135lbs for 5 reps
Reverse Grip Pushdowns 2 set 80lbs for 12 reps
Macros
Pro: 300g
Carbs: 360g
Fat: 60g
Intensity Level
9
Notes
Sick workout today, My endurance was up like crazy….Bench Presses felt so easy and light….Finally broke past 15 reps with the 65lbs on the Incline!
Posted in Training
October 29, 2008
10-29-2008 Chest, Shoulders, Triceps
The Workout
5 min warmup
Barbell Bench Press- 4 warmup sets
**1 Power set 230 x 6 reps** (felt really easy!)
**1 Growth Set 160 x 12 reps**
Dips 2 sets of bw + 45lbs for 6 reps
Incline DB Press 2 sets of 65lbs x 15 reps
DB Laterals 1 set 40lbs for 10 reps
DB Rear Delt Raises 1 set 20lbs for 12 reps (too light)
Seated Arnold Presses 1 set of 15 reps
Ez-Barbell Skullcrushers 2 sets of 135lbs for 5 reps
Reverse Grip Pushdowns 2 set 80lbs for 12 reps
Macros
Pro: 300g
Carbs: 360g
Fat: 60g
Intensity Level
9
Notes
Sick workout today, My endurance was up like crazy….Bench Presses felt so easy and light….Finally broke past 15 reps with the 65lbs on the Incline!
Posted in Training
October 21, 2008
10-21-2008 Calves, Cardio
The Workout
5 min warmup
Seated Calve Raises- 2 sets of 200lbs for 20 reps
Leg Press Calve Raises- 2 sets of 390 for 20 reps
Cardio 25 min Low Intensity
Macros
Pro: 300g
Carbs: 335g
Fat: 60g
Current Supplements
-Creatine -5g
-Xtend (1 scoop PreWO, 2 scoops PWO & 1 scoop btwn meals)
-ALA- 300mg before and after workout
-VasoCharge 2 Scoops Pre-Workout
-Beta-Alanine- 3 grams daily
-Glucosamine- 3 tablets daily
-Fish Oil- 3 tablets daily
-Calcium, Magnesium & Zinc
Intensity Level
9
Notes
My calf workout today was money….hard heavy and fast….4 sets total but definately stimulated some growth….intensity level is a 9 for todays workout!
as a side note here is an interesting article
http://www.dailymail.co.uk/news/arti…lk-Hounds.html.
Posted in Training
October 20, 2008
[b][size=+2]10-20-2008 Back, Biceps[/b][/size]
[b][size=+1]The Workout[/b][/size]
5 min warmup
Deadlifts- 4-6 Warmup set- **1 Strength set** 370lbs for 7 reps
**1 back down set of 265lbs for 12 reps**
Breathing DB Pullover **1 workset**
Pullups- 2 sets of bw + 25 for 10 reps
Barbell Bent Over Row on Bench- 2 sets 195lbs for 10 reps (performed like this [url]http://www.youtube.com/watch?v=Lek0D7KWulA&feature=related[/url] )
EZ-Barbell Curls- 2 sets of 115lbs for 6 reps
Reverse Curls- 2 set of 70lbs for 12 reps
Static Contraction Deadlift- 275lbs held for 30seconds
**Various Rotator Cuff Exercises**
[b][size=+1]Macros[/b][/size]
Pro: 235g
Carbs: 400g
Fat: 60g
[b][size=+1]Current Supplements [/b][/size]
-Creatine -5g
-Xtend (3 scoops During Workout & 1 scoop btwn meals)
-ALA- 300mg before and after workout
-VasoCharge 2 Scoops Pre-Workout
-Beta-Alanine- 2 grams daily
-Glucosamine- 3 tablets daily
-Fish Oil- 3 tablets daily
-BSN Nitrix- 9 tabs per day
-Calcium, Magnesium & Zinc
[b][size=+1]Intensity Level[/b][/size]
7 (on a scale of 1-10)
[b][size=+1]Notes[/b][/size]
School has been overwhelming these past couple of days, I am currently moving and have not had a room for about 1 week, i have been sleeping on my couch so i have been feeling very tired and not rested. Plus school work just keeps adding up…..reguardless of all this i still manage to pull through and really make sure i get my meals in and hit the gym hard. I am not going to lie i was extremely tired this morning and the weights felt heavy but i managed to hit up the intensity….i gave myself a 7 out of 10 for todays workout…Bicep’s got slammed today even though i am only doing 2 exercises i focus super hard on those 2 maximizing the effort on those
well until next time!
Posted in Training
October 15, 2008
10-15-2008 Bench Day
The Workout
5 min warmup
Barbell Bench Press- 4 warmup sets
**1 Power set 210 x 8 reps**
**1 Growth Set 150 x 12 reps**
Dips 2 sets of bw + 25lbs for 8 reps
Incline DB Press 2 sets of 12 reps with 65lbs
Barbell Military Press 1 set of 5 reps
DB Lateral Raise 1 set 35lbs for 15 reps
DB Rear Delt Raise 1 set of 35lbs for 12 reps
Ez-Barbell Skullcrushers 2 sets of 115lbs for 10 reps
Reverse Grip Pushdowns 2 set 70lbs for 15 reps
Macros
Pro: 230g
Carbs: 400-420g
Fat: 60-70g
Notes
Great workout today….i was totally focused and dialed in……I totally felt every fiber in my chest, shoulders and triceps just expanding and growing
-went alil off my diet today….had 2 extra bowls of my favorite cereal…..I was totally starving today, so i gave in alittle bit to my body’s urge to eat….Since chest is a weakpoint for me it can only help!
In reality i probably had maybe an extra 200-300 calories
My water intake was high today at 3.5 gallons….Lately consistently i have been having a huge urge to drink water? Average for the past 2 weeks is about 3 gallons….maybe because it fills me?
Today i really felt overall that i pushed the growth envelope!
Posted in Training
October 9, 2008
10-9-2008 Calves, Cardio
The Workout
5 min warmup
Seated Calve Raises- 2 sets of 190lbs for 20 reps
Leg Press Calve Raises- 2 sets of 360 for 20 reps
Cardio @ 30 min Low Intensity
Macros
Pro: 230g
Carbs: 380-390g (had some extra 
)
Fat: 60g
Current Supplements
-Creatine -5g
-Xtend (1 scoop PreWO, 2 scoops PWO & 1 scoop btwn meals)
-ALA- 300mg before and after workout
-VasoCharge 2 Scoops Pre-Workout
-Beta-Alanine- 3 grams daily
-Glucosamine- 3 tablets daily
-Fish Oil- 3 tablets daily
-BSN Nitrix- 9 tabs per day
-Calcium, Magnesium & Zinc
Notes
Solid calve and cardio session today….I really feel like i am finally starting to grow….FINALLY…i am still rebounding from my contest….In another 2 weeks i should be ready to up the cals and get my grow on!
Cardio session felt really good too….Worked up a nice sweat!
Posted in Training
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