BIGMIKE40’s BodyBlog

GIANT SETS AGAIN.  SIDE RAISES, WIDE GRIP UPRIGHT ROWS, SEATED DUMBELL PRESSES, BENT REAR DELT RAISES, LASTLY UNDER HAND FRONT RAISES WITH BARBELL. EVERYTHING WAS SETS OF 15-20 REPS. 4 COMPLETE CYCLES OF GIANT SETS. STARTING TO CUT FAT NOW. REALLY TRAINIG ABS HARD ABOUT 3 DAYS A WEEK. HOPEFULLY IN ABOUT 6 WEEKS I CAN B IN SHAPE FOR NEW PHOTOS. TO ALL WHO READ "GO HARD OR GET THE HELL OUT OF THE GYM"

TRAINED BACK TODAY. DID SOME NEW MOVEMENTS FOR MOSTLY 2 TO 3 SEC HOLDS LOOKIN FOR THE BEST CONTRACTION. MISSION ACCOMPLISHED.   NOW ON TO THE STAIRMASTER MY LEGS ARE ON FIRE STILL. ONLY 20 MINS AND I WAS DONE. OUT OF BREATHE. I GUESS US BIG DUDES NEED TO DO MORE CARDIO. 

MY DIET HAS BEEN GOIN WELL BUT TODAY SOMEONE OFFERED ME MY WEAKNESS. I ACCEPTED BUT ONLY HAD HALF. USUALLY I WOULD HAVE ATE THE WHOLE THING AND NOT FELT GUILTY. NOW 1/2 HAS MADE ME FEEL LIKE CRAP. GUESS WHAT 1 HOUR OF CARDIO ON THE STAIR MASTER AT GOLDS. THAT WAS ABOUT 500 CALS OF ICE CREAM MOSTLY SUGAR GOTTA MAKE IT UP ON MONDAY.

MY DIET HAS BEEN GOIN WELL BUT TODAY SOMEONE OFFERED ME MY WEAKNESS. I ACCEPTED BUT ONLY HAD HALF. USUALLY I WOULD HAVE ATE THE WHOLE THING AND NOT FELT GUILTY. NOW 1/2 HAS MADE ME FEEL LIKE CRAP. GUESS WHAT 1 HOUR OF CARDIO ON THE STAIR MASTER AT GOLDS. THAT WAS ABOUT 500 CALS OF ICE CREAM MOSTLY SUGAR GOTTA MAKE IT UP ON MONDAY.

MY DIET HAS BEEN GOIN WELL BUT TODAY SOMEONE OFFERED ME MY WEAKNESS. I ACCEPTED BUT ONLY HAD HALF. USUALLY I WOULD HAVE ATE THE WHOLE THING AND NOT FELT GUILTY. NOW 1/2 HAS MADE ME FEEL LIKE CRAP. GUESS WHAT 1 HOUR OF CARDIO ON THE STAIR MASTER AT GOLDS. THAT WAS ABOUT 500 CALS OF ICE CREAM MOSTLY SUGAR GOTTA MAKE IT UP ON MONDAY.

FRIDAY WAS DELTS GIANT SETS AGAIN AND A DAY LATER I AM SORE AS HELL I LOVE IT.   STARTED OUT WITH SEATED SIDE RAISES 20×20, STANDING DB PRESS 45×20, UPRIGHT ROWS 75×20, BENT REAR  FLYES 15×20, AND FINALLY FRONT RAISES 15×20. 5 GIANT SETS  IN A ROW WITH ABOUT 45 SECS REST IN BETWEEN. ULTIMATE PUMP AND GREAT SORENESS SOMETHING I HADN’T FELT IN A WHILE. REMEMBER ITS NOT ABOUT THE WEIGHT ITS ABOUT THE CONTRACTION. CAUSE I FELT LIKE A WIMPO AT FIRST WITH THE LIGHT WEIGHT BUT AFTER THE SECOND SET I KNEW WHY.  KEEP THE INTESITY UP OUT THERE. GO HARD OR GO THE HELL HOME.

NEEDED A CHANGE FOR ARM DAY SO GIANT SETS IT IS.  CLOSE GRIP BENCH 135×20 ,  INCLINE DUMBELL CURLS 25×15 , OVERHEAD DB EXT 90×20 , HAMMER CURLS 45×12-15 , ROPE PRESS DOWNS #10×16 ,& CABLE CURLS #10×15     DID GIANT SETS 3 TIMES WITH ONLY 45 SECS REST IN BETWEEN!! THEN HIT THE ABS REALLY HARD AND 35 MINS OF CARDIO. FATS COMIN OFF SLOWLY BUT SURELY(SP)  GIANT SETS WITH DELTS ON FRI. TILL NEXT TIME GO HARD OR GET THE HELL OUT THE WAY

STARTED OFF WITH FLAT BENCH 135×20 225×15 275×15 315×10 365×3 315×3 225×12(LAST 2 WERE DROPSETS)     HAMMER STRENGTH INCLINE PRESS  4PLATES x15  6 PLATES x10    FLAT BENCH OVERHEAD PRESS FLY COMBO(FROM CHARLES GLASS) 35×15 45×15 45×15   CABLE CROSSOVER  #8×15  3SETS  HAMMER STRENGTH WIDE CHEST 4 PLATESx15  6PLATESx12   8PLATESx9  CARBS DEPLETING STRENGTH LEVELS BUT THE PUMP AND TIGHTNESS IS STILL THERE!!!!!!!!!!!!

LEG DAY

SQUATS 135×15 225×15 275×15 315×12 365×12    LEG PRESS 504×30  504×20 504×20 415×15 325×15 FIRST 3 SETS WERE REST PAUSE.LAST 2SETS  WERE DROP SETS  FRONT SQUATS 135×15 135×15  LEG EXT. 135×15 160×10 160×12   SEATED LEG CURLS 90×20 110×15 130×12 150×10   HAMSTRING PULLS BODY WEIGHTx15 4 SETS  

STARTED OFF THE DAY GREAT WITH CLOSING A BIG DEAL AT 7 AM. SO I NEW THE DAY WAS GONNA BE GREAT.

BACK PULLDOWNS(MEDIUM GRIP) 130×15 170×15 200×12 220×12

REVERSE GRIP PULLDOWNS 120×12 150×12 160×12

T BAR ROWS  3PLATESx15 4×15 5×12

REVERSE GRIP ROWS 135×15 225×13 275×10

ASSISTED PULLUPS ON SMITH MACHINE(UPPER BACK) BODYWGHTx12 BWx12

CABLE ROWS 160×15 180×12 210×12

ALL THIS WITH ONLY 30 SECS REST ABS WAS REGULAR CRUNCHES 5setsX35

LETS GET SLICED AND DICED