If anyone has any tips as far perfecting those olympic type lifts I’d def appreciate it, I’m gonna hit it again on Saturday and hopefully I wont look like such a retard this time =)

     On the upside I think I’m really seeing some major core/ abdominal improvement by including cable crunches and these power lifts into my weekly get up.

     So last night I put up 185 after reppin 135 (4/8), and I was doin alright for not really ever doin front squats, let alone being almost 2 1/2 months since I’ve hit my legs hard. But then at about the fifth rep, I’m down and parrellel, feelin good and then I go to get it up and I’m all "Uh Oh!" So I fight it for a little bit but I can’t hack it. So in a gallant effort to not shatter my elbows to bits, I toss the bar forward and even with all the metal in my headphones I can hear the huge "CRASH!" echo through the room. I think I might grab a spot next week………..I’m gonna go for 3/5 with the 185.

     I’m not gonna lie i kinda felt big for a second cuz it’s whole "YEAH that’s right I’m doin heavy stuff!!!" but then  you remember you’ve only got a 45 and a 25 on each side, and that killz your buzz pretty quick! haha 

    I’ve changed a couple things too, got back on my protien — I really should never quit drinkin the shakes, no matter how much money I throw at ‘em — and I’m eating alot more often too. It’s basically two lunches, two hours apart — but both those things I think have made quite the difference!

    Lastly, Dumbell Shrugs are about the tightest thing ever! I should have been doing these all along! Seated bar-bell shrug I get 12reps with 315lbs and with the dumbells I got the same rep action with the 110lb-ers — I think I could’ve gone higher but them weights start lookin real mean, and I get scared! haha …. I’m going for 125’s next week. 

     But it’s legs today blah……

     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!

     Cardio for me; summer/ springtime I’ll run 1.5- 2miles 2-4days a week. The 2-4 depends on my right knee. Winter I’ll work a heavy bag for about twenty minutes — kicks, knees, elbows and punches — I intend to hit the Stairmaster and Eliptical this upcoming winter too. I try to do my cardio in moderation because I obviously am striving for some gains in my mass.

     I don’t know my exact calorie intake, but I know it’s A LOT! I’ve got the metabolism of a freakin’ hummingbird on Meth, and I would prabably die if I had to skip a meal! On a daily I prabably consume 100+ grms of protein via shakes — not ghetto protein either — 20 grms via bars and another 60grms in what I eat.

     I’ve always been the lanky kid, and my range of motion is quite a bit longer than some, so gains in mass/ maxes might be harder coming. But nevertheless any advice or experience would be cool…..

     Cardio for me; summer/ springtime I’ll run 1.5- 2miles 2-4days a week. The 2-4 depends on my right knee. Winter I’ll work a heavy bag for about twenty minutes — kicks, knees, elbows and punches — I intend to hit the Stairmaster and Eliptical this upcoming winter too. I try to do my cardio in moderation because I obviously am striving for some gains in my mass.

     I don’t know my exact calorie intake, but I know it’s A LOT! I’ve got the metabolism of a freakin’ hummingbird on Meth, and I would prabably die if I had to skip a meal! On a daily I prabably consume 100+ grms of protein via shakes — not ghetto protein either — 20 grms via bars and another 60grms in what I eat.

     I’ve always been the lanky kid, and my range of motion is quite a bit longer than some, so gains in mass/ maxes might be harder coming. But nevertheless any advice or experience would be cool…..

      Does anyone else out there get as pissed as I do about this?

     Any advice on how to capitalize on my body-type, or how to naturally see some serious muscle growth would be all kinds of appreciated….