Had someone ask me what my back workout consisted of. I alternate the workouts every week. One hits width and the other thickness.

Back – width emphasis

Warm-up:

Neutral-grip chin-ups 3 x failure

Wide-grip pulldowns 3 x 8-12

Barbell row 3 x 8-12

Hammer Strength row 3 x 8-12

Machine or cable pullover 7 x 8-15

Back – thickness emphasis

Warm-up:

Reverse-grip pulldowns 3 x 12-15

Low cable row or 1-arm dumbbell row 3 x 8-12

T-bar row 3 x 8-12

Deadlift 4 x 8-12

Hammer Strength row 7 x 8-12

Note: For either back workout, those needing to specialize on lower back development should add 3-4 sets of weighted hyperextensions

Well haven’t been on here since Monday. That sucks, but hey whatcha gonna do? Been busy this week trying to fund a job, but as usual send out 15 resumes and hear back on one. Not to much fun right now being without a job.

But hey sometimes things happen. As the old saying goes tough times come and go, but tough people are forever (or something like that). Been trying to decide if I should go back to school and get another degree or not. What should I get it in? I will be going to UH so definitely better then University of Phoenix!!

Well hit all my workouts (legs will be tonight after anniversary dinner) and have to say my body is dead. For those looking for a great workout regimen you really have to try FST-7. Hany Rambod has developed a great system and it does really work. Just some advice for those wanting to train for bodybuilding. I know it seems cool to switch training systems every few months, but that is why you are not growing. Pic a system and stay with it. Tweak exercises, sets and reps but stick with the actual system if it works for you.

I will post up my workouts here tonight. I definitely need to become better at blogging everyday.

Totally forgot to add my leg routine.

Quads
Leg extension 7×12 160 (decided to do pre-exhaust)
Squats 5×12 4,6,8,10 plates
Hacks 4×12 4,6,8,8
Leg press 7×12 6 plates

Hams
Seated curls 4×12 110,120,130,140
Lying extension 4×12
One legged curls 7×12

Well yesterday was a fun day. It started off with a killer leg workout which I will detail in a little bit and ended with going to the Astros game.

Trish’s good friend was able to get tickets for us so of course we went. It was a decent game against the Dodgers, but was a little uneventful (as most ball games are). We left in the bottom in the 9th with the Dodgers up 3-5. 

Dinner was nice or half nice. We tried the new Cafe Adobe in Clear Lake and the was nice, but the service sucked. Trish and I ordered our food and then part of it did not show up till we were ready to leave. Needless to say our waitress was not left a tip. I mean how do you screw up a couple of very simple orders?!?

Well lets backtrack now to legs in the morning. It was a brutal workout and my legs may recover tomorrow or the next day who knows?

Wow three weeks till the Olympia.  So many questions to be answered and new ones will be asked.  Biggest question to be answered will be can Jay retain his title this year?  Many point to the fact that Kai is on the rise and Jay’s own good friend Phil Heath is coming on like a mad man.  Plus you can’t forget my fellow Texan Branch Warren and his 2nd place last year.  I look forward to seeing what magic he and George put together for this year.  I saw pics of him from the JR USA here in Houston and he looked good for 4 weeks out.

I know Hany is working like a mad man with 6 different clients in the Olympia.  Looking forward to seeing all the Team Rambod athletes.  I’ll have more later this week since it is about time to go and get my beautiful wife from school.

So freaking tired of cardio, but hey it is part of the job.

Well the tropical storm blew through Texas today and it has dumped a bunch of rain on us. Got a couple of showers today and only 1 was in my bathroom. But hey it is the height of hurricane season right now so we will get a few more before it is all done.

Onto my workout for today. Did shoulders and biceps today and honestly I am worn out to the point of I just want to go to bed and sleep the rest of the day (since it is raining not a bad idea). But have a few more meals to eat tonight and some time with my wife.

Shoulder workout

Machine Presses 6×12 90,110,130,150,170,190
Seated Lateral Raises 4×12 20,25,30,30
Front Raises 4×12 20,25,30,30
Machine Laterals 7×12 110

Rear Delts 4×12 25,30,30,35
Rear Pec Dec 4×12 75,95,105,125
High Cable Pulls 7×12 70

Barbell Shrugs 4×12 225,315,405,495
DB Shrugs 7×12 100

Diet is going really well and feeling a little run down though since I did a somewhat low carb day today. Did 100g of carbs only. 50g before workout and 50g after workout is all I have taken in today. Tomorrow will be even worse when I only have 50g for the day. Though it is not as bad as my mentor who does 6 days 0 carbs and one day he gets a nice cheat meal. I do 150g 5 days and 2 days at 50g so it is not so bad for me. Though it may get a little worse when I have to go to 0 carbs.

So nothing else really is going on right now. Thinking if I don’t get a job soon I may go stir crazy. But hey I am at least interviewing for jobs, but not getting anything sucks.