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.
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.
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.
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.
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.
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.
Well below is my workout tonight. Did back and biceps tonight. As always I loaded up on EVP (HTTP://WWW.evogennutrition.com) Then hit it hard at the gym and them had my cell KEM on the way home and just finished up my last meal. Here is the workout.
Wide grip chins 4×12 bodyweight
Underhanded later pulldowns 4×12 90,120,150,180
Barbell row 4×12 135,185,225,255
Hammer strength pulldowns 4×12 4,6,8,8 total plates
Seated rows 7×12 150
21’s 4 sets
Machine preacher curl 4×12
Cable curls 7×12 100
Well I am just sitting here on the computer trying to ind a job. It seems that they are not hiring IT desktop people right now. It really sucks, but hey it is what it is. Just waiting to hear from Trish so I can take her something to eat tonight since she has open house up at the school and then I will hit the 24 hour fitness that is right there. Have shoulders and biceps tonight.
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
Blog of a returning bodybuilder!! 