muscle

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.

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.

Chest Day

September 23, 2010 — Leave a comment

I had a blast today since I got to see some good friends Chris and Melanie Doyle up at Planet Health.  If you need a great PT/Chiropractor it would be well worth your time to see him.  He is a young gun and is great at his job.  Alrighty time to talk about chest.  Did 45 minutes cardio this morning and 35 after workout so I am pretty wiped out.  So here is the workout simple straight forward and killer.

Smith Machine Incline Press 4×12 135,225,255,285

Incline DB Flye 4×12 35,45,55,65

Hammer Strength Flat Bench 4×12 4,6,8,10 plates

Pec Dec 7×12 105

Arm day Yesterday

September 23, 2010 — Leave a comment

Well yesterday was arm day, but my arms hurt so much that it hurt to type.  So here is my routine.

Biceps:

21’s 3×21 55lbs

DB curls 3×12 55,65,75

Incline DB curls 4×12 35,45,55,65

Single arm Preacher Curls 7×12 40

Triceps:

Single Arm Pressdowns 4×12 60,70,80

Rope Pressdowns 4×12 120,140,160,180

Kickbacks 4×12 35,45,55,65

Machine Dips 7×12 330

Forearms:

Wrist curls 7×12  25

FST-7 website

September 21, 2010 — 1 Comment

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.