Month: September 2010

Wednesday Off Day

September 29, 2010 — 1 Comment

Well today is my off day so I will only be taking in minimal amounts of carbs.  Been fighting really hard trying to follow my diet so I will be posting up photos sometime soon possibly.  All depends on what my trainer says Saturday.  Hopefully everyone is doing well today.  I may go actually do some cardio today, but I am able to switch out what day on my 2 off days I do cardio.  Will most likely do it on Sunday morning.  Just trying to recover from a stomach bug that has been killing me since Sunday.  I know hitting it hard in the gym has not done any favors for me so that is why today may must be a total relaxation day.

Also for the none bodybuilding crowd I will start adding in other thoughts through out the day be they political or maybe recipes I find for my meals.  I am a huge foodie even though I can’t eat half the food I see.  Time for meal 2 so I hope everyone has a good day.

Tuesday Workout

September 29, 2010 — Leave a comment

Here is the routine I did for shoulders today.  Really killed it because I am trying to build bigger delt caps which will add to my already wide clavicles and will also make my waist seem smaller.  Though I will be killing my legs on Thursday to help enhance a look of a smaller waist.  So here we go.

Machine Presses (facing the seat) 6×12 50,70,90,110,130,150

Side Lateral raises (rack lifts) 1×12 20,25,30 2×12 25,30,35 3×12 30,35,40

Front DB raises 4×12 25,30,35,40

machine laterals 7×12 130

Reverse Pec Dec 4×12 80,90,100,110

Incline reverse DB raises 4×12 30,35,40,45

High pulls 7×12 70

Barbell shrugs 4×12 315,405,495,585

Cable shrugs 7×12 200

Rack lifts are when you basically start at a weight do the reps and immediately move to another weight.  So basically for each set you do 36 reps.  Really trying hard to bring in my abs also so I have been doing them 3 times a week, but have not really posted anything so here is the ab routine I did.

Pilatte ball crunches 4×25

Crunch Machine 4×25 120

Leg Raises 4×25 bodyweight

Monday Workout

September 29, 2010 — Leave a comment

Ok I’m a little behind on my postings sorry.  So without further wait here is my back workout from Monday.

Underhand Pulldowns 4×12 130,140,150,160 (used this as a little bit of a warmup to stretch everything before going super heavy).

One arm DB row 4×12 100,110,115,120 (they only go to 120lb dbs)

Deadlifts 4×12 135,225,315,405

Hammer Strength Rows 7×12 4 plates

Preworkout was EVP and post was Cell Kem by Evogen and Hany Rambod.  I still use all the BSN products, but am a true Hany disciple so I do use his 2 products.   Always finish off my post workout stuff with 3 scoops of Syntha-6 protein.

Chest Day

September 23, 2010 — Leave a comment

I had a blast today since I got to see some good friends Chris and Melanie Doyle up at Planet Health.  If you need a great PT/Chiropractor it would be well worth your time to see him.  He is a young gun and is great at his job.  Alrighty time to talk about chest.  Did 45 minutes cardio this morning and 35 after workout so I am pretty wiped out.  So here is the workout simple straight forward and killer.

Smith Machine Incline Press 4×12 135,225,255,285

Incline DB Flye 4×12 35,45,55,65

Hammer Strength Flat Bench 4×12 4,6,8,10 plates

Pec Dec 7×12 105

Arm day Yesterday

September 23, 2010 — Leave a comment

Well yesterday was arm day, but my arms hurt so much that it hurt to type.  So here is my routine.

Biceps:

21’s 3×21 55lbs

DB curls 3×12 55,65,75

Incline DB curls 4×12 35,45,55,65

Single arm Preacher Curls 7×12 40

Triceps:

Single Arm Pressdowns 4×12 60,70,80

Rope Pressdowns 4×12 120,140,160,180

Kickbacks 4×12 35,45,55,65

Machine Dips 7×12 330

Forearms:

Wrist curls 7×12  25

Shoulders

September 21, 2010 — Leave a comment

Well did shoulders today and have to say my arms hurt when I lift them.  Am wondering why I kill myself oh that’s right I have a show in less then a year.

Shoulder Presses DB 6×12 50,60,70,80,90,100

Side laterals 4×12 25,30,35,40

Barbell Raises 4×12 40,50,60,70

Machine side laterals 7×12 120

Rear Delts DB (incline bench) 3×12 30,35,40

Cable Rear Delts 7×12 40

Well hopefully people are everyone has a good workout today.

FST-7 website

September 21, 2010 — 1 Comment

If you are really looking for different style of workouts you need to visit http://www.fst-7.com and check out the forum. FST-7 if you are not familiar with it is the brain child of Hany Rambod (the Pro Creator). Hany has taken dozens of amateur bodybuilders and assisted them in getting their pro cards. The admins and mods on the site assist in any way they can when helping the newer members with their goals.

Diet Plan

September 21, 2010 — 3 Comments

Here is my diet plan as of right now. 200g of carbs on workout days and 50g on non workout days. My non days are Wednesday and Sunday.  I also want to say thank you to BSN for such great products.  I normally will throw in a shake (using Mint Chocolate right now really good) if I am still a little hungry between meals.  Normally 2 scoops of powder and water.  I will use skim milk in a shake after I workout and then 20 minutes later I will have my next meal.  I also change up my greens since I want to use a variety of greens.  I also use Epozine and Axis HT in the given cycle on the bottles.  I do like NO Explode and Cellmass, but being I am a Hany Rambod disciple I use EVP and Cell KEM for my pre and post workout products.

1 – 50 G OATS – 12 EGG WHITES (I use All Egg Whites 2 cups is equal to the 12 egg whites) 1 YOLK or 50 OATS AND 2 SCOOPS BSN SNYTHA 6 MIXED TOGETHER

2 – 50 G BROWN RICE – 8 OZ TURKEY – CUP GREEN BEANS

3- 50 G YAM – 8 OZ CHICKEN – GREEN BEANS OR ASPARAGUS

4 – SAME AS MEAL 2 OR SHAKE

5 – 8 – 10 OZ TILIPIA – BROCCOLI – LARGE SALAD W AVOCADO , A LIL OIL AND VINEGAR

6 – 12 EGG WHITES AND 1 YOLK OR SHAKE 50 G PROTEIN

Well that is it.  My diet will be changing around November since my show is in July of next year so I will move more into a pre contest mode for a few months and then contest mode starting sometime in march or the beginning of April.

A monday night

September 20, 2010 — Leave a comment

Sitting here with my beautiful wife watching CBS new shows and she is looking at houses. Gotta sell my other one first and then maybe we can talk about buying another one. Oh wait also gotta find a job to pay for the house too.

Monday workout

September 20, 2010 — Leave a comment

Well I completed my workout today and my lats were fried plus I did a short 7sets for biceps and triceps. So without further waiting here is the workout.

Wide grip chins bodyweight
Wide grip pulldowns 3×12 120,160,200
Barbell rows 3×12 185,225,315
Hammer Strength rows 3×12 4,6,8 plates
Straight arm 7×12 60

Preacher curls 7×12 55
Machine dips 7×12 330

Have one more session of cardio tonight at 30 minutes and then meal 6 after that. Then it is off to bed and wake up tomorrow and start the day over again. Shoulders are the name of the game tomorrow.