AB Fitness BodyBlog

The Workout

5 min warmup
Deadlifts- 4-6 Warmup set- **1 main workset** 330lbs for 11 reps
Breathing DB Pullover **1 workset**
Pullups- 2 sets of bw + 5 for 5 reps
DB Bent Over Row- 2 sets 60lbs for 10 reps (i overshot this and got 10 instead of my intended 6 oops lol)
Incline Shrugs- 2 sets of 60lbs for 10 reps
EZ-Barbell Curls- 2 sets of 95lbs for 6 reps
Alternating DB Curls- 1 set of 40lbs for 8 reps
**Various Rotator Cuff Exercises**

Macros
Pro: 225g
Carbs: 375g
Fat: 60g

Current Supplements
-Ian King Creatine Loading Experiment- Week 5 -30g
-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
Good workout today! I felt really strong, i had 2 boxes of raisins before lifting and felt really energized, so maybe raisins are my superfood !? lol

MRI went well yesterday i should have the results today

and now i am off to the OLYMPIA IN VEGAS!!!

The Workout

5 min warmup
Barbell Bench Press- 4-6 Warmup set- **1 main workset** 180lbs for 11 reps
Breathing DB Pullover **1 workset**
Incline DB Bench- 2 sets of 60lbs for 8 reps
Dips- 2 sets bw + 10lbs for 10 reps (i overshot this and got 10 instead of my intended 6 oops lol)
Barbell Military Press- 1 sets for 8 reps
DB Side Laterals - 1 set 30lbs for 12 reps
DB Rear Laterals- 1 set of 25lbs for 15 reps
EZ-Barbell SkullCrushers- 2 sets of 115lbs for 6 reps
Reverse Grip Cable Pushdown- 1 set of 60lbs for 15 reps
**Various Rotator Cuff Exercises**

Macros
Pro: 225g
Carbs: 375g
Fat: 60g

Current Supplements
-Ian King Creatine Loading Experiment- Week 5 -30g
-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
Well some funny news to report lol my left shoulder the one that has been bothering me is progressing really well but today after dips the right shoulder is hurting lol

a while back i sprained my ac joints doing heavy dips i was doing 135lbs, so after that set back i decided to stop doing dips
so now adding dips back in again i told myself i was going to go slow in working my way up in weight….hence the 10lbs today…..but when i got off the dip station i felt that same sprain again…..i realized that the problem is not the amount of weight i am using but my form…..on the last rep of the last rep i tried to get an “extra” stretch in the chest by letting myself sink down deeper and thats what did it….its about mid-day right now and the strain seemed to have gone away….(i iced it as soon as i got home)

so for next week i will focus more on getting a better contraction rather then a stretch
and another thing to note is to keep the weighted belt chain with the weight closer to my thighs so i can squeeze the weight btwn my thighs giving me alittle more control and less of the weight swinging

another note
i got my mri appointment finally today at 6….so i will hopefully have a plan of attack to heal myself when i come back home!

The Workout

5 min warmup
Breathing DB Pullover **1 main workset**
**Various Rotator Cuff Exercises**
10 min HiT
Previous #s
Cal: 143
Dis: 3.32
Level: 11
RPM: 96

New #’s
Cal: 142
Dis: 3.59
Level: 11
RPM: 100

Macros
Pro: 225g
Carbs: 375g <- up by 5g since bodyweight stayed the same
Fat: 60g

Notes
This HiT cardio is really kicking my butt! i had my cardio session at 7am and my legs still feel pretty fatigued at 12pm

My legs are still really lean, The HiT is what is keeping them lean, as i get closer to trying to hit my max on the big 3, i planned on slowly ditching the HiT for low intensity to allow my central nervous system to recover fully
but at the same token this cardio is just as effective….My best bet will be to take it slow and adjust accordingly

As a diet note……I AM STARVING!!!!

The Workout

5 min warmup
Breathing DB Pullover **1 main workset**
Deadlifts- 4-6 warmup sets **1 main workset**
Pullups- 2 sets of 8 reps
DB Rows- 2 sets of 6 reps
Incline Shrugs- 2 sets of 12 reps
Ez-Barbell Curls- 2 sets of 6 reps
Alternating DB Curls- 1 set of 8 reps
**Various Rotator Cuff Exercises**

Macros
Pro: 225g
Carbs: 370g <- up by 25g since bodyweight stayed the same
Fat: 60g

Notes
As a note to myself i keep forgetting to do 1-2 warmup sets on a lat pulldown machine before hitting pullups! I am so hyped to lift that i forget….Can never be careful and i would rather warm up more then less
overall not to bad of a workout!

Had an X-ray of my shoulder today and guess what they found…….NOTHING! DUH stupid insurance thing….now i get cleared for an MRI

I guess a good thing is that the X-Ray Dr said i didnt tear any ligaments so thats a good sign!

The Workout

5 min warmup
Cybex Leg Press Calve Raise- 2 sets of 20 reps
Seated Calve Raises- 2 sets of 20 reps

HiT Cardio
Time: 10 min
Cal: 143
Distance: 3.32
Level: 11
RPM:96

followed this by
**1 set breathing pullovers**
Then 5 min cooldown

Notes
Since this is my last week of deloading i will begin to post up my weights next week. This type of cardio is really working well for me….my legs are always pumped and burnt for a couple of hours after this!!! Awesome so much more effective then what i was doing previously

As a side note…i will be running an experiment on Rib Cage Expansion
some people say its a myth others swear by it…..i will not be doing the typical breathing squats followed by heavy pullovers

i will be using these “rules” written by Stuart McRobert:

“Breathing pullovers. This is strictly a stretching and forced breathing exercise. Start with a 10-15lb loaded bar/light dbs/bb plate. Take note not to exceed 15-20lbs unless you can bench 250 and from there, not over 25 lbs till you can bench 300. The use of heavy weights defeats the purpose of this exercise and will be harmful to your shoulders. Also, this is not an exercise where progressive resistance should be applied. Holding the weight, lie lengthwise on a bench with your feet on it(prevents overarching of back). Hold the weight at arms length,shoulder width like you’re benching. Keeping arms stiff and straight throughout, SLOWLY lower the bar and inhale as deeply as possible WHILE LOWERING THE WEIGHT(note, not at one shot). Lower till arms are parallel(or slightly below) to the ground. Now, take in another big gulp of air here and breifly pause and return to starting position. Repeat exercise(there is no need to count reps, just carry on for awhile. He does give 15reps as a guideline though) while focusing on stretching the ribcage. If there’s elbow irritiation from holding arms straight out, you can bend at the elbows just a little, enought to be able to execute the exercise comfortably. He goes on to say this is different from traditional muscle building pullovers as the latter is done with bent elbows but not in the case of breathing pullovers. Also, he adds these were normally done after exercises that left you ‘heavily winded’ but goes on to add that it isn’t a must to do so. He recommends doing this everday if possible as this exercise isn’t high-intensity systemetically-demanding work”

i agree with McRobert on heavy weight irrating the shoulders….in the past whenever i did heavy pullovers my ac joint would bother me…so i will be doing this type of a pullover 5x’s per week at the end of my workout

i am going to try and put on an 1 inch to my ribs by the first week of december…lets see what happens…what do i have 2 lose? hopefully not a rib