workout

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.

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.

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.

Monday Doldrums

September 13, 2010 — Leave a comment

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.

Chest Day

September 9, 2010 — Leave a comment

Well today was a good day for me. Went and hit chest and abs pretty hard so it was a good day. Cardio was at 6 am this morning and as always trying to stay up all day since I promised my darling wife. So here is my chest and ab routine for your consumption.

Chest
Hammer Strength Incline 2×15 2×12 2,4 plates for the first 2 sets and then 6,8 plates for the last 2
Incline Flyes 4×12 40,40,50,60
Pec Dec 4×12 80,90,100,110
Flat bench chest press 7×12 150 did these extra slow with a little less weight so I could do each rep really slow and feel the stretch at the bottom and then squeeze at the top.

Abs
Rope Crunches 4×20 110
Trunk Twist 4×20 50
Leg Raises 4×20

Met a young guy who said if I was serious about bodybuilding I should do FST-7. I got a good chuckle at that since I mentioned that I was a senior mod for Hany’s site. Well that is it so far for today. Gotta eat meal 3 in a couple hours.