Nobody Ever Drowned In Sweat

ok now, came to LA Fitness out here in Corona and wow, i’m at home ! now to work out!

BACK DAY

1. wide (real wide) lat pulldown machine 6 sets - (always trying to make the bar reach my chest)

• 150 pounds (12 reps)
• 150 pounds (12 reps)
• 175 pounds (10 reps)
• 175 pounds (10 reps)
• 200 pounds (8 reps)
• 150 pounds (12 reps)

2. bent over rows 5 sets

• 105 pounds (15 reps)
• 135 pounds (10 reps)
• 155 pounds (8 reps)
• 155 pounds (8 reps)
• 135 pounds (10 reps)

3. t-bar rows 5 sets

• 1 plate (15 reps)
• 2 plates (10 reps)
• 3 plates (10 reps)
• 3 plates (10 reps)
• 2 plates (12 reps)

4. pull ups (wide grip) 3 sets

12 reps each set or failure, whichever comes first !

5. close grip rows (5 sets)

• 150 pounds (10 reps)
• 165 pounds (8 reps)
• 180 pounds (6 reps)
• 180 pounds (6 reps)
• 150 pounds (10 reps)

you’ll notice no lower back today. i may include some deadlifting in there once every other week, but my lower back has been acting up lately so i decided to aviod it today. this gym is great! ALL the weights i need, pretty friendly people at the gym as well and oh yeah i almost forgot, a TON of really fit and attractive cougars! haha!

can’t wait for tomorrow 

Alright, i had a couple inquiries about my gym regimen and decided to write about my workouts via blog. Its my first official day on terminal leave from the United States Marine Corps and first visit to the nearest 24 hr Fitness gym for my fresh start with Chest Day!

Got there and was a bit disappointed that they had only one bench there with an attached  barbell rack (flat bench) and that their heaviest dumbbells were 70 pounds. WTF right? no matter, because "imma get mine’s !!!"  . On to the workout!
Chest day

1. Flat Barbell Presses - 6 sets

• 135 pounds (15 reps) warm up and get the pump going!
• 185 pounds (10 reps)
• 225 pounds (8 reps)
• 245 pounds (6 reps)
• 185 pounds (10 reps)
• 155 pounds (12 reps)   

2. Incline Dumbbell Flyes-5 sets

• 50 lbs each hand (12 reps) my elbows are angled about 110 degrees in full stretch.
• 60 lbs each hand (10 reps)
• 70 lbs each hand (10 reps)
• 70 lbs each hand (8 reps)
• 55 lbs each hand (10 reps)

3. Incline Smith Machine Presses -5 sets (not having an incline bench with attached rack is why im doing a smith machine. i usually hate these things. i still do.

• 135 pounds (12 reps) angle sucks, resistance sucks but i do the best i can.
• 155 pounds (10 reps)
• 185 pounds (8 reps)
• 185 pounds (8 reps)
• 155 pounds (10 reps)

4. Flat Dumbbell Flyes - 5 sets

• 60 pounds each hand (10 reps)
• 60 pounds each hand (10 reps)
• 70 pounds each hand (8 reps )
• 70 pounds each hand (8 reps )
• 60 pounds each hand (10 reps)

5. Flat Iso-Press Machine -4 sets

• 185 pounds (10 reps)
• 205 pounds (9 1/2 reps) LOL, i miss my workout partner/bffeeee CMO (cMo85 is his username btw)
• 225 pounds (8 reps)
• 185 pounds (10 reps)

6. Cable Crossovers 3 angles, 4 sets per angle

• I start out with the cables at the highest point and try to keep the weight at whatever im able to do 12-14 reps of with good form. I’ll lower it to a more flat angle for my 2nd angle and finally lower the cables to the lowest point to target the upper chest. I don’t keep track of what weight im doing as this is my finishing/sculpting exercise and im pretty fatigued at this point anyway! im just doing what i can to get to 12 reps and then completely exhaust the chest!

Thats Chest Day. I always keep good form for EVERY rep and make every rep count. Most of the last couple reps of every exercise i like to make ‘forced’ reps where my muscles have failed and my spotter helps to completely exhaust the muscles, but unfortunately no workout partner for me anymore. just gotta make due!

The following workouts in order will be Back Day/ Arms Day/ Shoulders Day/Legs Day/ Maybe a rest day and then back to chest all over again! Look for those blogs later in the week. Hope this helps those who asked for advice and/or my gym routine.

these last couple of months have definitely been a breakthrough for me in terms of bodybuilding!

ive dedicated myself , body and mind, towards a diet and a regular gym routine and the benefits and results are coming along with the quickness! in my previous blog, i had finally torn down a wall thats been in my way chest-wise and benched a new max of 305. now my max bench is at 315 and i feel stronger than ever!

in addition, i just recently upped my deadlift from a very respectable 425 all the way up to 495! yup! a 70 lb increase!

heavy lift stats aside, ive started to focus my goals toward competing in my first show. ive gotten some attention and inquiries about doing a competition and i fully intend to compete in a year or two, for sure. its going to be a pretty exciting year!

two weeks ago, my max bench was 275….and even then, that was only on a good day. so today’s chest day was by far one of the best ive ever had. i started with barbell flat bench presses and warmed up with a set of 12 reps at 135 pounds and then another set of 205 for 8 reps. NOW its time to hit it! i felt good and loaded up 295 pounds and completed a really nice, slow and smooth rep with good form. great stuff! a 20 pound increase in less than 2 weeks! i think a lot of that progress had to do with the labrada supercharged NO ive recently started taking. best pumps and intensity ive felt from a product! heads and shoulders above the NO xplode ive used for the last 4 months in my opinion, by far!

the rest of the workout went just as intense and strong:

another set at 255 for 6 reps / set of 205 for 10 reps and a set of 165 pounds for 12 reps.

incline dumbell presses: 6 sets.   70 pounds each hand, 12 reps. 85 pounds for 10 reps. 100 pounds 8 reps. 100 pounds 6 reps. 85 pounds 10 reps. 70 pounds 12 reps.

flat bench dumbell fly:  4 sets. 70 pounds 10 reps for 2 sets. 50 pounds 12 reps for the last 2 sets.

incline dumbell fly: 4 sets of 45 pounds each hand for 12 reps.

like i said, a really good intense pump and workout, too bad i can’t include any cable or hammer strength exercises due to lack of weights out here in this little makeshift gym out in iraq. can’t upload any progress pics either until 3 weeks or so, but i definitely can see improvements all around