Workouts

Countdown

February 3, 2011 — Leave a comment

Well the countdown is on to July 16th. I am down another 4lbs this week so I am doing pretty good, but official weigh in is Saturday so the only weight that counts is then. Weather outside is starting to get bad, but I have been able to do my workouts this week so far, but the today and Friday are supposed to get really bad for the Houston area.

I do have one complaint though and it is the meals. Fish, chicken or turkey for my proteins. Talk about bland and bland. I really need to develop recipes for my meals to add some flavor. Thinking of getting Chris Aceto’s recipe books he wrote with his wife. Other then that not much else is going on. Going to rename my blog though. I will be using it for other stuff then just bodybuilding.

Legs

November 28, 2010 — Leave a comment

Well today was day one of getting on course for the Branch Warren show. Here is my routine for today.

Quads
Leg ext- 3×12 150,205,255
Hack squats- 4×12 4,6,8,10 plates
Squats- 6×12 10,14,18,22,22,22 plates
Right leg press 7×12 100
Leg press- 7×12 395

Hams
Standing leg curls 4×12 75,85,95,105
Seated leg curls 4×12 105,135,155,155
Lying leg curls 7×12 135

Calves
Standing 4×20 10 plates

Happy Thanksgiving

November 27, 2010 — Leave a comment

Hope everyone is doing well. My “break” is over with officially tomorrow. Gotta start hitting cardio hard and being precise with my workouts. I will employ the following split to emphasis my arms and shoulders.

Day 1- legs
Day 2- arms/shoulders (front&side stressed)
Day 3- off/cardio
Day 4- chest/bicep
Day 5- shoulders/traps
Day 6- back (alternate thickness/width)/triceps
Day 7- off (maybe extra cardio)

Won’t be posting diet since it is something between my trainer and myself. If you need a great trainer contact me and I’ll hook you up with a great one. Needless to say my diet will be stressing getting the last b iit of fat off me. I’ll be better about hitting WordPress going forward.

Rest days

November 1, 2010 — Leave a comment

Took today off from the gym since I helped my parents move all weekend into their new house in Bastrop Texas (about 25 minutes outside of Austin). I still did some cardio up there since there are really nice hills around their new home. But felt I was back in my powerlifting days with all the furniture and appliances I was lifting and moving. It was nice to see my sister and brother in law this weekend. Going back in a couple of weeks for thanksgiving so looking forward to eating some deep fried turkey (a must in the south). Tough I will no be having any sweets and that really sucks since my mom makes some of the best damn desserts ever. May sneak a piece of cheesecake…

Chest

October 21, 2010 — Leave a comment

Well with my bicep tendons giving me some problems it limited the weight I could do today so I did a lot of slow movements and really let the movements stretch me at the bottom and really concentrated on feeling the muscle during the movement and fully contracted the muscle at the top of the movement.  Sometimes you need to listen to your body lower the weights and do what is best instead of just trying to billy bada**.  So without further adieu here is the workout.

Incline Hammer 1×8 3 plates

Incline Flyes (on freemotion machine) 1×8 55

Pec Dec (on freemotion machine) 1×8 55

Cable crossovers 7×12 65

Abs 3×25

Trunk Twist 3×25 30

Leg Raises

Remember that during your 7’s you need to be flexing.  It allows for more blood to be forced into the muscle there by stretching the fascia.

Shoulders

October 20, 2010 — Leave a comment

Well today was shoulders and I did a few things a little different today.  Did not touch any heavy weights at all.  Did lighter weights with strict form and held everything for a count of three.  I really forced myself to flex the muscle.  I wanted a good mind muscle connection today.  I have to say it worked because it sucks to type right now.  My traps hurt like crazy along with my delts.  So without further adieu here is my routine.

DB Shoulder press 1×8 55

Side lateral raises 1×8 25

Front Lateral raises 1×8 25

Cable Side Laterals 7×12 20

Rear Pec Dec 1×8 125

High Pulls 7×12 60

DB Shrugs to front 2×12 60

DB Shrugs to side 2×12 60

Behind the back shrugs 7×12 225

Like I said everything was really slow with full movements and a lot of stressing the form.  I feel it tonight hell I felt it during the workout especially when I was flexing during my 7’s.  Cardio this morning was 15 minutes long, but it was my day off from cardio.  Tomorrow will be back to 45 minutes.

Monday Back routine

October 20, 2010 — Leave a comment

Alrighty 2 days late, but not to late.  Below is the routine for Monday.  It was back width day for me so I just want to say I killed it really hard.  Remember that I am doing a HIT/FST hybrid workout now.  So the warm up sets are not listed below.

Wide Grip Chins 3xfailure bodyweight

Wide Grip Pulldowns 1×8 265

Barbell Rows 1×8 315

Hammer Rows 1×10 6 plates

Deads 1×8 550

Low Lat pulls 7×12 120

OK I added in deadlifts this week just to throw in a wrinkle.  My back is killing me right now 2 days late since I killed it.  Upping my Cell KEM from 2 scoops to 2.5 this week to see if it helps with recovery more.  Cardio is going good.  I actually look forward to getting up at 5AM to do it.  5 days at 45 minutes a session.  Abs are about to get kicked into overdrive.  Going to do them every 3 days may cut it down to 2 days if I need to.  All depends on how my photos look and what my trainer sees things.

Saturday Legs

October 10, 2010 — Leave a comment

Well it was 6 am and I went into the gym to do legs.  Call me crazy and all that, but that is nuts doing a HIT/FST workout that early.  Without further adieu here is the workout…

Leg ext 2×12 150,170 2×12 210,250

Hacks 3×12 4,6,8 plates (45’s)

Machine Squats 14,18,22 plates(45’s) (couldn’t fit anymore on there)

Leg Press Machine (right leg only) 7×12 190

Leg ext 7×12 150

Seated Leg curls 4×12 110,120,130,140

Lying leg curls 4×12 90,110,120,150

Stiff Legged Deads 7×12 225

Seated Calves 7×12 6 plates

Shouder the size of Boulders

October 5, 2010 — Leave a comment

Holy crap my shoulders are dead.  HIT training is awesome and I am loving the fact that I am doing it again combined with my FST-7 sets.  Blasted front, side, rears and traps back to the stoneage.  But hey enough about how I am feeling.  Here is the routine

Shoulder Press 1×8 (3 failure reps) 200

Side delts DB 1×8 60

Front Raises 1×8 (5 half reps) 100

Cable Side Laterals 7×12 30

DB rears 1×8 75

Reverse Pec Dec 1×8 165

Hgh Pulls 7×12 60

Barbell Shrugs 5×5 405

All I know is that everything has become so damn pretty outside here in Texas.  Finally a real cold front has blown through and highs in the mid 80’s and lows in the mid 50’s.  It truly is awesome.  Been hitting everything really hard diet wise also and I know that cardio is monotonous, but it is a nice 45 minutes at 6am and not very may people in the gym at that time so it is not so bad.

Well I will write some more later tonight.

Back Training

October 4, 2010 — 2 Comments

Ok so my trainer and I have switched up my routine after 16 weeks. Going from a really high volume of reps to a more low to moderate volume. That’s right I am talking about Blood and Guts training Yates style. Which means for the next 16 weeks all you will see is the final actual working set listed. That is not to say I wont be doing at least 1 to 2 warm up sets, but only my final set counts. Throw in the failure reps and I will be toast. So here it goes..

Wide grip pulldowns 1×8 260 failure reps 3
Barbell rows 1×6 315 4 failure reps
Front pulldowns 1×8 8 plates
Standing straight arm pulldown 7×12 60

21’s 75lbs
Single arm curl 1×8 75 3 failure reps
Incline curls 7×12 75

If you notice I am still doing my 7’s. Never Going to get away from those.