Well I’ve been sick since last week so no gym time per my trainer. I’ve been pretty good about trying to stick to my diet. I’ll have more next week.
Legs
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
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
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…
I’m back
Sorry everyone I have been out for a little while. Still been in the gym, but not really posting things. Have to get back into posting everyday that way I can have a record of my journey. I will start posting my weight and sometime soon I will post pics etc. So far I have dropped nearly 40lbs since July with my BF dropping from 24% down to 15%.
I also want to give a shout out for my beautiful wife. She has been on weight watchers for 4 weeks now and is at 12 lbs. lost. She has been doing really well and I am very proud of her.
Chest
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
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
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.
Monday
Well I’m back everyone. Got a bit hectic the last few weeks, but I will be posting again. Going to expand my postings also. There are a ton of things I love outside of bodybuilding so going to talk about those things also. I will get my back routine up later tonight. Time to start cooking dinner.
Saturday Legs
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
Blog of a returning bodybuilder!! 