teufelhunden33’s BodyBlog

Shoulders

Shoulders are a very unique group of muscles. I feel that the Shoulders are what make your upper body look great. There are so many different exercises for them as well. INTENSITY!!!!

Shoulder Press/3×12/SS W/ Upright Rows no less than 10 reps.

Side Raises/Plates or DB’s/ 3×20

Frnt Raises with DB’s SS w/ Seated Plate Frnt Raises/ 2 sets

Peck Deck Rear Delt 3×12/15 Rps

Push Press/2×12/Heavy weight

I have started cuuting out the sodium in my diet. Brown rice, boiled chicken etc.. This is just for kicks..I am not preparing for a contest or anything. I am drinking in bw 1 and 2 gallons of water a day. By the end of the week or next week I will start to cut my water..I am already lean and pretty much stay that way, but I want to see how lean I can actually get without losing that much more weight. Right now I am about 178 at a solid 8.6%. I have been down to 4.5% percent before, but I thought I was going to die..So, we will just have to see how it goes..

Hey everybody…today is leg day..so very motivated..prolly pull the tire..its a 300 LBs. tire..for those who have had no experience with it should try it..get a rope or a chain, and hook it to the tire. connect the chain to a dip belt..squat down and walk backwards with it for about 20 or 30m. Do this a couple times before your workout. Really focusing on your quads..this should really shock your muscles..I do a lot of rest pause sets..10 rep. max 3x with 10 sec. of rest in b/w. You will need a spotter..I would either start your workout on leg press or vertical press..your glutes should be tight as hell by now especially if you do the vertical leg press..next I move to squat..I love big heavy chains..lol..makes me feel manly..lol..put a weight you can do 8 to 12 reps with..If you have those chains then put them on the bar as well..every rep gets heavier and heavier..make sure you are hitting those high reps. for that hypertrophy state..2 to 3 sets of 8 to 12 reps. Then I like to do what I call "parking lot lunges"..get significantly heavy dumbells.."go heavy or go home"

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