v1hyp’s BodyBlog

DATE: DAY: BODY PART: EXERCISE: SETS/REPS: _________________________

24 JAN 08 Thru Calves, Hams &Back: Leg Press Calf Presses 200:2/20 220-15 240-15 260-12

Reverse Smith Mach Donkeys 50-20 100-20 150-15 200 -12 250-10

Front Shin Raises 2×25

Flat Bench D-Leg Curls 15-20 20-15 20-15 25-12 30-10

Incline Leg Curls(back arched) 30-15 40-12 50-12

Good Mornings Bar-20 65-15 85-10

Pull downs to front 75-15 90-12 120-10 135-8

Bent over one arm dun-rows 30-15 30-15 50-15

(laying face down on incline bench)

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Hammer Strength (HS) Seated Rows (Close Grip) 90-15 110-12 140-10`150-8

Straight Bar standing pull downs 40:3-12

Cardio: 30 Min (pm)

25 JAN 08 Fri Shoulders, Traps & Abs: Seated D-Press (warm up) 20:2-20

Smith Mach Seated Front Press Bar-20 20-20 50-15 70-12 90-10 110-6

Incline Bench Lying Rear Dun-Raises 25-12 25-10 20:2-10

Seated D-Side Raises 15:4-15 (feel the burn)

Lying Upright Cable Rows 20-20 40-20 60-20

(see Markus Ruhl Video Made in Germany)

D-Shrugs 45-20 65-15 85-12 105-10 120-8

Seated D-Shrugs 50: 3-15

Hanging Leg Raises 20-20-15 & 10

Crunches (legs on bench) 30-30-30

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DATE: DAY: BODY PART: EXERCISE: SETS/REPS: _________________________

26 JAN 08: Sat Arms Bar Skull Crushers Bar-20 65-15 95-12 115-6

Dips 20-15-14

Push Downs 120-15 150-12 170-10 (150-8/120-8/90-8)drop

set

Seated D-Curls 25-15 40-12 50-7

Bar Curls Bar-20 65-12 75-10

D-incline bench one-arm Curls 25:3-10

Seated Hammers 20-20 25: 2-10 (Forearm injury healing)

Rear Bar Wrist Curls Bar: 30-30-25

Cardio: 35 Min (am) Bike

27 JAN 08: Sun OFF (NO CARDIO)

28 JAN 08: Mon Legs: Smith-Donkey Calf-Raises 50-20 100:3-15

Leg Press Calf Raises 200-15 250-12 300-12 350-8

Incline Leg Curls 30-25 70-12 90-10 100-8 105-6

Stiff Dead lifts (Bar//from ankle to

Knee only) 95-10 115-15 135-15

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Bar Squats 95-20 135-15 155-12

Leg Press 200-12 400-10 490-8 540-10 (w/Wraps)

D-lunges 25-8 35-8 45-8

Stretch!!

Cardio 45m (pm) Tread Mill

DATE: DAY: BODY PART: EXERCISE: SETS/REPS: _________________________

29 JAN 08: Tue Shoulders: Seated D-Press 15-25 20-20 25-20 40-15 50-12 65-9 70-7

Standing D-Side Raises 20-12 25-12 30:2×12

Incline Bench Bent Rear D-R 15-12 20-10 25:2×8

Traps: Standing D-Shrugs 50-25 70-20 90-15 100-12

Seated D-Shrugs 55:3×15

Abs (After Cardio) Floor Crunched (Knees Bent) 3: 50, 50, 50

Decline sit-ups 3×10

Cardio: 30 m (Am 0100-Wed after work)Bike

30 JAN 08: Wed OFF (Cardio Am- See Wed)

Well as you have probably already noticed, I worked Shoulders Twice this week. I’m still trying to come up with a good game plan and I think I have it now. I think I go with;

1. Calves & Back (Cardio)

2. Chest & Traps (Cardio)

3. Calves & Arms (Cardio)

4. Off

5. Hams & Quads (Cardio)

6. Calves, Shoulders & Traps (Cardio)

7. Off

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Well, it now 4 1/2 weeks into my contest diet and I’ve already lost nine pounds. I would like to drop another 20 before the end of march which is when the show is. Since I haven’t done a show in like five years, I’m not sure if I’ll be able to get rid of the my bodyfat as well as the loose skin that will come with. Not sure if I’ve given myself enough time to diet. Cardio is going well. I’m currently doing cardio every other day for 40min at a shot. I plan to work my way up to no more than a hour per session. I just updated my supplements which you can view if u whish. As for training, I’m still trying to go as heavy as I can for a rep range of 6-15reps. I’m currently doing a 2 on 1off three on and 1 to 2 off depending on how I feel my current break down of muscle groups are as follows: #1: Shoulders, Traps, Biceps & Abs,, 2#: Calfs, Hams & Lower Back,, 3#: Off  4#: Chest, Triceps & Abs,, 5#: Calfs & Quads 6#: Upper Back, Traps and Abs. I feel like my traps are a weak areas for me so I’m hitting them twice a week. As far as nutrition goes, I’m trying to take 1 gram of Carbs per pound of bdy weight with most of my simple and complex carbs being taken with my first meal and my post workout. every other meal I try to get mostly Fiborus carbs in. For Protien, I’m going with 1.5 grms of protien per bdy weight. fats, I try and go no higher than about 80 grms a day,, with most of my fat comming from good suorces. Well thats it for now,, pardon anything I spelled wrong,, I did this in a hurry. Heading to the gym now,, have a good one!!

Max

Well, its the end of the week and I finished with Bis,tris and Forearms. Its been a while since I did that combination and MAN what a pump!! I’m taking some new stuff from LG-Science,, will let yua know how that works out.. Later

Max

Well, I’m finally in Iraq. Its been about a week now and seems like I hit the ground running. I’m still in temp-housing but it beats the tent they had us staying in while were in Kuwait. I started training again as well as taking my supplements. I’m going try a lot of different routines and supplements  while I’m here to see what works for me. Well, just wanted to drop you guys a line. Hope everyone is doing well,, take care

Max

Well its been a week now since I deployed to Kuwait and things aren’t going to bad. The temperature here ranges between 115 and 120 degrees during the day and around 70-90 at night. What sucks the most with that is when the wind blows, it feels like someone turned on a hair dryer HOT HOT HOT! So I usually stay sweaty most of the day. Other than that, things aren’t to bad (as deployments go).

   I’m not sure how much longer I have here but as soon as move out to Iraq and get settled I’ll let yua know. Training is going well. They have a sweet gym here. Its got just about everything a guy could need to train, I’ll try and  take some pics  and post later.  

   The chow hall here isn’t that bad either. I get as much as I want to eat. The only problem I’m having is trying to stay away from the Baskin & Robbins they set up inside the chow hall. So far I’m winning the battle!

Just wanted to drop by and say I may not be on here for a while. Work has been so kind as to give me a 15 month paid vacation to the Middle East. Once I get settled in I’ll post something along with some pics if possible. So, until then keep training I know I will!!

Max

Had the opportunity no, the pleasure of checking out Mark Dugdale video DRIVEN and I have to say that it was a breath of fresh air. Mark allows the viewer a glimpse of his life as a full time bodybuilder, father, husband and Christian. Oh and lets not forget, he does all this while managing a full time job to boot! If you get the opportunity to check this video out, I’d strongly recommend it! To se a clip, you can check it out at http://www.markdugdale.com/home.html 

Well, I decided to shoot some clips of myself the other day. I’m not sure how they’ll be received but I guess will have to wait and see. Based on the feed back I get I’ll determine if I’ll post more. Let me know what you think.

Keep Training !!

Well, I’m still waiting on my supp’s to comes in. had to go to my local store and pick up a small can of designer Whey protien powder just to keep from going insane!! My weight has gone up some as you can see. Could be from the shakes I’m taking through out night. I’m pretty thick right now so, I need to be carefull how quickly I put it on.

Keep Training!!

Max