Sunday, September 19, 2010
Monday, September 13, 2010
Monday workout
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 4x12 bodyweight
Underhanded later pulldowns 4x12 90,120,150,180
Barbell row 4x12 135,185,225,255
Hammer strength pulldowns 4x12 4,6,8,8 total plates
Seated rows 7x12 150
21's 4 sets
Machine preacher curl 4x12
Cable curls 7x12 100
Published with Blogger-droid v1.5.9
Thursday, September 9, 2010
Chest Workout
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.
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.
Wednesday, September 8, 2010
Mr. Olympia Musings
Wow three weeks till the Olympia. So many questions to be answered and new ones will be asked. Biggest question to be answered will be can Jay retain his title this year? Many point to the fact that Kai is on the rise and Jay's own good friend Phil Heath is coming on like a mad man. Plus you can't forget my fellow Texan Branch Warren and his 2nd place last year. I look forward to seeing what magic he and George put together for this year. I saw pics of him from the JR USA here in Houston and he looked good for 4 weeks out.
I know Hany is working like a mad man with 6 different clients in the Olympia. Looking forward to seeing all the Team Rambod athletes. I'll have more later this week since it is about time to go and get my beautiful wife from school.
I know Hany is working like a mad man with 6 different clients in the Olympia. Looking forward to seeing all the Team Rambod athletes. I'll have more later this week since it is about time to go and get my beautiful wife from school.
Tuesday, September 7, 2010
Tuesday's Musings
Well the tropical storm blew through Texas today and it has dumped a bunch of rain on us. Got a couple of showers today and only 1 was in my bathroom. But hey it is the height of hurricane season right now so we will get a few more before it is all done.
Onto my workout for today. Did shoulders and biceps today and honestly I am worn out to the point of I just want to go to bed and sleep the rest of the day (since it is raining not a bad idea). But have a few more meals to eat tonight and some time with my wife.
Shoulder workout
Machine Presses 6x12 90,110,130,150,170,190
Seated Lateral Raises 4x12 20,25,30,30
Front Raises 4x12 20,25,30,30
Machine Laterals 7x12 110
Rear Delts 4x12 25,30,30,35
Rear Pec Dec 4x12 75,95,105,125
High Cable Pulls 7x12 70
Barbell Shrugs 4x12 225,315,405,495
DB Shrugs 7x12 100
Diet is going really well and feeling a little run down though since I did a somewhat low carb day today. Did 100g of carbs only. 50g before workout and 50g after workout is all I have taken in today. Tomorrow will be even worse when I only have 50g for the day. Though it is not as bad as my mentor who does 6 days 0 carbs and one day he gets a nice cheat meal. I do 150g 5 days and 2 days at 50g so it is not so bad for me. Though it may get a little worse when I have to go to 0 carbs.
So nothing else really is going on right now. Thinking if I don't get a job soon I may go stir crazy. But hey I am at least interviewing for jobs, but not getting anything sucks.
Onto my workout for today. Did shoulders and biceps today and honestly I am worn out to the point of I just want to go to bed and sleep the rest of the day (since it is raining not a bad idea). But have a few more meals to eat tonight and some time with my wife.
Shoulder workout
Machine Presses 6x12 90,110,130,150,170,190
Seated Lateral Raises 4x12 20,25,30,30
Front Raises 4x12 20,25,30,30
Machine Laterals 7x12 110
Rear Delts 4x12 25,30,30,35
Rear Pec Dec 4x12 75,95,105,125
High Cable Pulls 7x12 70
Barbell Shrugs 4x12 225,315,405,495
DB Shrugs 7x12 100
Diet is going really well and feeling a little run down though since I did a somewhat low carb day today. Did 100g of carbs only. 50g before workout and 50g after workout is all I have taken in today. Tomorrow will be even worse when I only have 50g for the day. Though it is not as bad as my mentor who does 6 days 0 carbs and one day he gets a nice cheat meal. I do 150g 5 days and 2 days at 50g so it is not so bad for me. Though it may get a little worse when I have to go to 0 carbs.
So nothing else really is going on right now. Thinking if I don't get a job soon I may go stir crazy. But hey I am at least interviewing for jobs, but not getting anything sucks.
Monday, September 6, 2010
Labor Day weekend
Well another weekend has passed granted it is Labor Day weekend so a three day one, but considering I consider my main job to be bodybuilding now it really did not mean anything to me. Though it meant a lot to my darling wife who enjoyed her three day weekend. We went and visited my mom and sister and her husband on Saturday at my parents house. Helped out with the dry walling and all that, but more enjoyed seeing my sister and her husband Bubba (yes we have a bonifide Bubba in our family). Saw pics of my parents new house in Bastrop (right outside of Austin, TX) and it is a really nice house. My parents have worked hard all their lives for their retirement and I know they will enjoy it.
Alrighty onto the workouts. Did cardio Saturday, but left off legs due to my hip still giving me problems. Going to get that taken care of this week again at Planet Health (http://www.planethealthcenter.com). Chris is an awesome chiropractor and also a great PT guy. OK well onto today since Sunday is an off day for me. Did back today and concentrated on adding thickness to my overall back. Really did things slow and contracted at the top of the lift and stretched at the bottom of the movement.
Back
Wide Grip Chins 4x12 bodyweight
Underhand Lat Pulldowns 4x12 170,190,210,230
Barbell Rows 2x12 225,315 1x8 365
T-Bar Rows 3x12 3,4,5 45lb plates
Straight Arm Pulldowns 7x12 40
Watching Anthony Bourdain tonight because I like his show. Enjoyed a good day with my wife watching Grease (she loves the movie) and watching her create tests and lesson plans for the week. I swore I would never marry a teacher and low and behold I married a teacher. I would not trade it for all the world though because she wants me to be a successful bodybuilder almost as much as I do. She is the driving force in what I am calling my new full time job. Still looking for something that will bring in a paycheck to pay bills, but she has allowed me to pursue my passion in bodybuilding.
If anyone is wanting to change up their workout routines go to the FST-7 site and check out the routines our members are using to put their bodies into overdrive. Also Hany Rambod's nutrition product line is out at Evogen Nutrition and is also available at Bodybuilding.com. EVP and Cell KEM are two great products that you will want to make a part of your arsenal. Do not worry I am still a BSN man, but both of those products are worth their weight in gold. Have to go out and get more Syntha-6 on Thursday and will also pick up some Axis HT and Epozine.
Well till tomorrow keep lifting folks.
Alrighty onto the workouts. Did cardio Saturday, but left off legs due to my hip still giving me problems. Going to get that taken care of this week again at Planet Health (http://www.planethealthcenter.com). Chris is an awesome chiropractor and also a great PT guy. OK well onto today since Sunday is an off day for me. Did back today and concentrated on adding thickness to my overall back. Really did things slow and contracted at the top of the lift and stretched at the bottom of the movement.
Back
Wide Grip Chins 4x12 bodyweight
Underhand Lat Pulldowns 4x12 170,190,210,230
Barbell Rows 2x12 225,315 1x8 365
T-Bar Rows 3x12 3,4,5 45lb plates
Straight Arm Pulldowns 7x12 40
Watching Anthony Bourdain tonight because I like his show. Enjoyed a good day with my wife watching Grease (she loves the movie) and watching her create tests and lesson plans for the week. I swore I would never marry a teacher and low and behold I married a teacher. I would not trade it for all the world though because she wants me to be a successful bodybuilder almost as much as I do. She is the driving force in what I am calling my new full time job. Still looking for something that will bring in a paycheck to pay bills, but she has allowed me to pursue my passion in bodybuilding.
If anyone is wanting to change up their workout routines go to the FST-7 site and check out the routines our members are using to put their bodies into overdrive. Also Hany Rambod's nutrition product line is out at Evogen Nutrition and is also available at Bodybuilding.com. EVP and Cell KEM are two great products that you will want to make a part of your arsenal. Do not worry I am still a BSN man, but both of those products are worth their weight in gold. Have to go out and get more Syntha-6 on Thursday and will also pick up some Axis HT and Epozine.
Well till tomorrow keep lifting folks.
Thursday, September 2, 2010
Thursday
Alrighty home from chest/triceps and cardio. Just did abs here at the apartment and they are no longer happy. Well here is the workouts my friends.
Chest
Hammer Strength Incline 4x12 2,4,6,6 total plates
Incline DB Flyes 4x12 35,35,45,45 (did these really slow to feel the stretch and squeeze at the top)
Hammer Strength Flat bench 4x12 2,4,4,6 total plates
High Cable Crossovers 7x12 60
Triceps
Pressdowns 4x12 90,100,110,120
Machine Dips 4x12 335 for all
Charles Glass Pressdowns 7x12 110
Everything was kept pretty light to really stress the form and the muscle. Body is starting to come along finally and starting show the hard work. Going to layoff the Axis HT for the next 4 weeks to let my body process everything since I was on the cycle for 8 weeks. Gotta love the stuff from BSN. Trying to figure out what flavor of Syntha-6 I am going to try next. Also going to finish off my thermos and then give the new Endoburn a try.
If anyone wants to know my workout regimen is based off Hany Rambod's FST-7 (http://www.fst-7.com). I say go to the site and check it out.
Chest
Hammer Strength Incline 4x12 2,4,6,6 total plates
Incline DB Flyes 4x12 35,35,45,45 (did these really slow to feel the stretch and squeeze at the top)
Hammer Strength Flat bench 4x12 2,4,4,6 total plates
High Cable Crossovers 7x12 60
Triceps
Pressdowns 4x12 90,100,110,120
Machine Dips 4x12 335 for all
Charles Glass Pressdowns 7x12 110
Everything was kept pretty light to really stress the form and the muscle. Body is starting to come along finally and starting show the hard work. Going to layoff the Axis HT for the next 4 weeks to let my body process everything since I was on the cycle for 8 weeks. Gotta love the stuff from BSN. Trying to figure out what flavor of Syntha-6 I am going to try next. Also going to finish off my thermos and then give the new Endoburn a try.
If anyone wants to know my workout regimen is based off Hany Rambod's FST-7 (http://www.fst-7.com). I say go to the site and check it out.
Sleep
Went to bed over 3 hours ago and have slept for crap. I keep tossing and turning. Don't want to wake up my beautiful bride so please could Mr. Sandman sprinkle a little sand my way so I can sleep. I have to be up in 7 hours for morning cardio and then it will be chest time at 1pm.
Published with Blogger-droid v1.5.8
Wednesday, September 1, 2010
Humpday
Well it is humpday so it meant "morning" cardio for me and no working out. Then again it also means I only get 50 grams of carbs today and half of that was in oatmeal I just ate for breakfast. Missed posting the last couple of days so here is my back workout from Monday and shoulders from yesterday.
Back
Wide Grip Chins-Body weight
Wide Grip Lat pulldowns-4x12 190,210,230,250 (did these nice and slow and stretched and contracted every rep)
Underhand Pulldowns Hammer Machine- 4x12 4,6,8,10 total 45lb plates
Machine Rows-4x12 4,8,8,10 total 45lb plates
Low Row Pulls with rope-7x12 110
Shoulders
DB Presses-6x12 35,45,55,65,75,85
Seated Side Laterals-4x12 20,25,30,35
Front Raises-4x12 20,25,30,35
Machine shoulder raises-7x12 110
Incline rear delts db-4x12 30,35,40,45
Rear Pec Dec- 4x12 75,95,105,125
High Pulls rope-7x12 40
Barbell Shrugs 4x12 135,225,275,315
DB shrugs 7x12 85
Diet has been going pretty steady and so has cardio. Thinking it maybe time to throw the old body a curve and do some HIIT Cardio.
Back
Wide Grip Chins-Body weight
Wide Grip Lat pulldowns-4x12 190,210,230,250 (did these nice and slow and stretched and contracted every rep)
Underhand Pulldowns Hammer Machine- 4x12 4,6,8,10 total 45lb plates
Machine Rows-4x12 4,8,8,10 total 45lb plates
Low Row Pulls with rope-7x12 110
Shoulders
DB Presses-6x12 35,45,55,65,75,85
Seated Side Laterals-4x12 20,25,30,35
Front Raises-4x12 20,25,30,35
Machine shoulder raises-7x12 110
Incline rear delts db-4x12 30,35,40,45
Rear Pec Dec- 4x12 75,95,105,125
High Pulls rope-7x12 40
Barbell Shrugs 4x12 135,225,275,315
DB shrugs 7x12 85
Diet has been going pretty steady and so has cardio. Thinking it maybe time to throw the old body a curve and do some HIIT Cardio.
Subscribe to:
Posts (Atom)