Preppin’ for tha heavy…
Sept. 2nd people! That’s when tha Sajid-man gets back to heavy lifting. Recently I’m focusing on lots of slow/ explosive reps (8-12) and really trying to perfect my form. I’ve upgraded my creatine to BSN’s CELL-MASS, trying to down a meal every two hours, and my protein is still ~ 100-120grms after lift and before bed.
My ever present and on going dilimema of lopsided-hellboy lookin’ arms is still a battle being heavily waged in my world. For whatever reason my left bi/tri just blow up, even on legs day!? While I definitely don’t need to worry about competing, symmetry is still something I’m a bit OCD about, so needless to say it drives me nuts!
So this time around I plan to switch it up a bit and more importantly have ALOT of dumbell action going on along with my bar-bell sets.
My split is going to be as follows — with three sets of abs at the begining and end of each day:
Monday~ Chest — bbell/dbell flat/incline press, dbell/cable fly
Arms– standing dbell curl, concentration curl
Back — dbell rows (run tha rack on these suckers)
Tuesday~ Quads — Squats (hoping to take my 5rm of 315 up to 365), Front Squats, one legged Leg-Press.
Calves — Sooper-set raises (Standing via Smith machine, seated, one-legged Seated and Standing via machine) then hobble my way over to get some water, and hit it three more times!
Hamstrings/Quads — Another sooper-set with Leg-curls and Extensions.
After this I go home and try not to Barf!!!
Wednesday~ Shoulders — Bbell/Dbell overhead press (free bar though, no Smith!), Arnold press, lat-raises and front raises.
Shrugs — lots of weight and lots of reps! Seated (10/ 15-30 reps) standing (4 in front/ 10-15 reps, 4 behind/ 10-15 reps) and dumbell shrugs mixed up in between sets.
Cable/ dumbell flys - still workin on my form so I’m still a little light on these suckers.
Shou
lders/Back — Lat-pull down (front and back), Straight arm pull-down, seated cable row.
Thursday~ Arms — every curl and extension, and variation thereof, known to man, I might even make some up, why not?
Friday~ Chest — decline press, partial rom w/ez-curl bar, french curls, dbell flys, cable flys — all angles — push-ups.
Arms — more curls and tricep extensions.
Saturday~ This is another day for me to blast my arms, curls, push-ups, pull-ups and keep me lookin’ all veiny through the weekend!
Both Thrusday and Saturday will be short days cuz my arms burn-out so fast. Last time through this split I only hit my arms once a week so hopefully this time I will increase some mass and endurance.
And for my abs I’ll do half of my six sets with weight via cable, huggin’ a plate or medicine ball and the other half no weigth but lots of slow controlled reps untill I feel like my stomach is on fire!
