racingsnails’s BodyBlog

Standing DB Press 45 x 15 x 15,  50 x 10 x 10 x 8,  35 x 7 x 7 x 7,  20 x 7 x 7 x 7 x 7

Band Reverse Flyes 7 sets of 7  supersetted with above

Upright DB Rows 20 x 15 x 15 x 15

Triset

Dips BW x 15 x 15

Thick Bar Shrugs 115 x 15 x 15

Band Triceps Kickbacks 2 x 15

Felt like pumping some blood into the upper body,  so that’s what I did! 

Deadlifts 135 x 10,  185 x 10,  235 x 10,  285 x 6,  350 x 1,  325 x 4,  355 x 1

Well,  Trying to get to 200lbs bulking,  but I’m getting a little more sloppy than I can handle.

So I’m throwing in a diet day.  My usual diet is high calorie and about 80-90% clean bodybuilding friendly foods.  In order to minimize fat gain and eventually transition into a fat loss phase. One day a week,  I’m going to eat super clean and do one session of cardio.  I’m going to do this around 1 month,  and check progress.  After that I’ll gradually add one diet day every 2-4 weeks until I’m full blown dieting with one off day.

Here’s my normal day:

Meal one and two:  2 scoops of Oat’s and Whey,  1 banana,  12 oz milk,  and 1 tbsp of honey

Meals Three,  Four,  and Five:  6-8 oz of lean meat,  rice and veggies

Meal Six:  Occasional Protein Bar

Meal Seven:  Muscle Milk 2 scoops with 8oz of milk

Diet Day:  Same meals minus the bolded.

Today’s Cardio:  24 minutes on bike watching Rob and Big.

Flo’ Press:  195 x 9,  205 x 5,  225 x 5,  235 x 3

Standing DB Press 45 x 15 x 15

Inverted Rows BW x 8 x 8

Dips w/ Bands 2 Bands x 8,  Drop to 1 Band x 6,  Drop to BW x 4

Leg Press 3 plates x 15 x 15,  4 plates x 12

Front Squats 135 x 10,  185 x 8

DB Deadlifts 60 x 8,  80 x 8,  100 x 8

Standing DB Press 45 x 15,  50 x 10 x 10

Hammer Strength High Pull 45 x 15 x 15,  70 x 12 x 12

Dips BW x 15 x 12

Hammer Curls 25 x 10 x 10

Bar Hang x 45 seconds

Flo’ Press 45 x 25,  95 x 8,  145 x 8,  195 x 6,  205 x 5,  215 x 4,  225 x 3 x 3

DB Overhead Press 45 x 15 x 12

Inverted Rows BW x 10 x 8

Dips Bw x 15 x 12

Leg Press Pyramided slowly up to 4 plates per side 2 x 12

Close Grip Pulldowns 105 x 15 x 15 x 12

Pushdowns 2 sets of 15

Standing Press (explosive)  65lbs (8 sets of 3)

Standing Press (reg. tempo)  65lbs x 31

Didn’t feel 100% for my scheduled Deadlift workout,  but wasn’t going to waste the opportunity to train.

Floor Press 45 x 20,  95 x 10,  145 x 5,  185 x 5,  235 x 3, 190 x 5,  200 x 5,  210 x 3

Inverted Rows,  Close Grip Palms Facing BW x 8 x 7 x 6

Dips BW x 15 x 12

Switched to Floor Press for Max Effort.  Starting from Bottom Position which eliminates starting momentum and makes lil bit tougher

Narrow Stance Front Squats 45 x 6 x 6, 95 x 6,  145 x 12,  185 x 8 x 7

One Armed DB deadlifts 65 x 12,  75 x 12,  85 x 12

Thick Bar Shrugs 120lbs x 15 x 15 x 12

Awesome Workout!  Never done DB Deadlifts before.  Awesome exercise trains the post. chain through a full range of motion.  Will have to custom make a DB to add more weight though.