Testing this out.

Well been about a year since I posted  something. Going to start using this page to talk more about fitness and bodybuilding.  Will talk about food and workouts (not my personal diet or workouts). Looking forward to writing again. Look for the first article tomorrow.

Well today is a sad day and a happy day for me.  I have tendered my 2 weeks notice to my current job so that I can move onto a company that I have been wanting to head back to for over 2 years.  I also am hitting on all cylinders right now in regards to training so I am looking forward to October to step up on stage.  I will post more often with my workouts etc in regards to my training.  Peace.

Here are my actual gym routines for each body part.  I follow the old Dorian Yates training schedule of 2 on 1 off training roughly every 6 days.  Sometimes I do take the 7th day off too depending on how my body feels and how easily I can detach myself from what I am doing on that seventh day.  I also do a hybrid of Dorian’s HIT and of course Hany Rambod’s FST-7 program.  Also I stretch for roughly 10 minutes before I hit the weights and also do about a 5 minute warm-up on a treadmill or bicycle.  Do not have to go balls to the wall with the equipment for those 5 minutes.  You are just trying to get blood flow going in the body.  

Every so often I will post this routine back up, but I will never post it with weights since I am not a weightlifter.  I am a bodybuilder who uses the weights to build my body.

Day 1–Chest/Biceps

Incline DB Presses (alternate with Hammer Strength Incline)

2×12 (warm-ups)

1×8 (normally to failure if I have a training partner that day or rest pause with negatives for a couple extra reps bringing my total to 12)

Incline DB Flyes

2×12 (warm-up)

1×8

Pec Dec or Cable Crossovers

1×12 (wu)

1×10

Machine Bench Press

7×12 (use roughly 75-80% of total wight)

Hammer Curls (also focus on forearms)

2×12(wu)

1×10

Barbell Curls w/camber bar

2×12

1×8

Seated Incline Curls

1×12 (wu)

1×12

Spider Curls

7×12

Day 2 Legs (On leg day I will split the legs into Quads and then Hams.  Between the muscle groups I take about a 10 minute break to allow my legs to rest and take in some much need BCAA’s to get some fuel back into my body)

Quads

Leg Ext 

3×12 (wu)

1×12

Leg Press

2×12 (wu)

2×10

Machine Squats (I normally will use a machine for squats since leg days I am by myself)

3×12 (wu)

1×12

Leg Ext (one legged)

7×12

Hams

Seated Leg Curls

2×12 (wu)

1×12

Lying Leg Curls

2×12 (wu)

1×12

Stiff Legged Deadlifts

1×12 (wu)

1×12

One Leg Curls

7×12

Calves

Standing

7×12

Seated

7×12

Day 3 off (cardio only this day)

Day 4 Shoulders/Triceps

Side Delt Raises (I do these first to stress the delts out since they are fresh)

2×12 (wu)

1×12

DB/Machine Presses

2×12 (wu)

1×10

Front Raises

1×12 (wu)

1×10

Machine side raises or English raises (I alternate them)

7×12

Rear Delts

Rear DB

2×12 (wu)

1×10

Reverse Pec Dec 

1×12 (wu)

1×10

High Pulls

7×12

Shrugs

DB side shrugs 

2×15

DB Front Shrugs 2×15

Triceps

Alternating pressdowns 

2×40 (wu)

1×40

One arm pressdowns

2×12 (wu)

1×10

One arm db raises

1×12 (wu)

1×10

Tricep Pressdowns

7×12

Day 5 Back

Wide Grip Pull Ups

4×12 (bodywieght)

Underhand Grip Pulldowns

2×12 (wu)

1×10

One Arm Row

2×12 (wu)

1×10

T-Bar Row or Underhand Barbell Row

1×12 (wu)

1×10

Deadlifts (every other week)

2×10 (wu)

1×8

Low Pulls (hold each rep for a count of two)

7×12

Day 6 Off

Day 7 repeat workouts (or take it off if your body needs it)

 

I figured it would be nice to repost my workouts since they have changed since last time.

Day 1-Shoulders

Side Delt Raises 4×12,10,8,8(last set will have 2-3 rest pause reps)

DB or Machine Presses (alternate) 4×12,10,8,8

Front Raises 3×12,10,8

Cable side raises 7×12

Day 2-Legs

Quads

Leg Ext 4×12

Leg Presses 4×12

Smith Squats 4×12

Lunges 7×12

Hams

Seated curls 4×12

One legged curl 4×12

Stiff Legged deads 7×12

Day 3 Off

Day 4 Chest/Biceps

DB/Machine Incline Press 4×12, 10, 8, 8 (forced reps on last set)

DB Flyes 4×12

Pec Dec 3×12,10,8

Cable Flyes 7×12

21’s 3×21

Hammer Curls 4x 12,10,8,8

Concentration Curls 4×12,10,8,8

Spider Curls 7×12

Day 5 Back/Triceps

Wide grip pull ups 4×12

Underhand/Wide grip Pulldowns 4×12,10,8,8

T-Bar rows 4×12,10,8,8

One Arm Rows 4×12,10,8,8

High Pulls 7×12

Triceps

Pressdowns 4×12

One hand press down 4×12

Kickbacks 4×12

Close hand pressdowns 7×12

Well it is another Sunday night.  Time to get my head around another work week and getting my body back into shape.  Time to get my butt onto a stage in 2013.  Like I said my thoughts are on the Texas State in the fall of 2013.  

I will be keeping up my journal here throughout the week.  I need to start an online journal and a “manual” journal also so that I can keep things straight in my mind now a days since I have been allowing my mind to wander way to much.  Need to get my mind organized again and back on track.  Have a great night everyone and as always GO BEARS!!!!!

Well here I am again.  Another week out on the road and hoping the gym that is near to the hotel is adequate in what I need for my workouts.  Also have to go to Walmart to get my meals for the week for my diet.  It kinda sucks, but hey that is what happens when trying to do some type of a diet while on the road.  Luckily the hotel has some high end cardio equipment for my cardio time. 

Gotta say that it is pretty sweet that I am able to bring my supplements from Evogen Nutrition (http://www.evogennutrition.com).  If you have not tried it then I recommend it to anyone.  They are in my opinion the best pre/during and post workout supplements out there.  GlycoJet is also the best carb matrix out there.  I’ll be sure to add in my workout later tonight.

Well I am sitting here out of town again and finishing up the migrations here in Pampa, TX.  While I enjoy traveling for work it does have a few disadvantages.  The biggest one is the ability to eat all your meals.  While I have been eating a bunch of the chicken from Walmart this is not always a great thing.  Plus I normally get limited to what my carbs are coming from.  I normally go with grits for my carb sources while traveling.  

Been watching videos while working (I’ve re watched the FST-7 Defined DVD about 100 times.)  I’ll be on the road for one more month and then it is time to buckle down on everything and get into contest shape.  I’m in decent shape, but have not really been trying to kill it to much.  I much prefer my home gym in Clear Lake since they have all the equipment I actually need.  But the club up here is a smaller one that doesn’t have everything I need.  

Well that is my update for the day.  Hope everyone has a great Thursday.  

Well if you are like anyone else in the world you hate Monday’s.  I am not immune to this hate, but mine is amplified since I am traveling a bunch and away from my wife so I don’t get to kiss her hello in the mornings (it starts my day off right).  It is also the start to another week of 5 AM cardio sessions and heavy workouts in the evenings.  Today started off at 5 am and is now progressed to my egg whites and chicken with grits.  In about 30 minutes I have to meet my team and head out to the field office to start migrating their XP machines to Windows 7.  I will snap some photos of the area around the office and show you just what small town Texas looks like.  Until then peace and lift heavy!!!