Arms/Legs/Chest workout

Sorry I have been gone/busy sleeping but here are my workouts for the past 3 days.


I'm not including arms cuz I actually didn't record it and it kinda sucked lol


Workout: Legs
Squats- 145x5, 185x5, 225x3, 255x3, 295x3, 335x7
Leg Curls- 110x12, x12, x10, x9
Leg Extensions- 150x12, 170x12, x12, 150x15
Leg Press- 8 platesx14, x14, x14, x13




Workout: Chest

Bench Press- 115x5, 135x5, 175x3, 185x3, 225x3, 265x5
DB Bench Press- 80x12, 80x11, 80x8, 80x8
Cable Cross over Super set with Dips 
35x12 + bw+45x12, 35x12...bwx15 (4 sets of this)
Incline DB Flys 35x12, 45x12

Deadlifts/Back workout

Deadlifts- 135x10, 175x5, 215x5, 260x5, 300x3, 345x3, 385x10
Pull ups- x10,x8,x6,x6
DB Row- 90x12, 95x12, 100x10, 105x10
Low Row- 160x20, x15
Ab work

Tomorrow Sprints (HIIT) for 15-20min and calves.

Shoulders (Saturday) + Nutrition

Yesterday I hit shoulders with Mirek. Nothing too heavy. I'm really working on improving my conditioning so I'm decreasing the rest time in between sets. I try to keep everything from 1-2min now.

Military Press- 75x5, 90x5, 115x3m 120x5, 135x5, 155x7
BB Upright rows- 70x10, 75x10, 85x10, 85x10
DB shoulder Press- 50x12, 60x12, 60x10, 50x11
DB raises- 20x15, 25x15, x14, x13

Now on to nutrition. This week the dining hall is closed and I don't have a kitchen to cook food in! :/ So, to keep up my diet at about (4000calories a day) I'm doing the following.

So as you can see most of my meals will consist of oatmeal, protein powder and almonds. I will also be supplementing with fish oil, creatine and XTEND! For those that are not familiar with XTEND, its essentially BCAA or branched chain amino acids. I sip on it during my cardio and weight workouts.  Some other staples will be fruit, a multivitamin and 3-5L of water a day (gallon +). It literally takes me less than 10min to make all 6 meals. 

Shredding continues

I'm cutting my calories slowly...its been hard having my diet in check because of finals week. I admit I cheated on my diet a bit but starting tomorrow I'll be monitoring my intake very carefully. Also I have not done shoulders alone in a long time so tomorrow will be a first.

Abs are back!

Chest workout

Bench Press-
working up to 245x8! PR
DB Bench Press 80x10, 85x10, 80x9, 80x10
Dips- bwx10, 45x10, 25x10,25x10
Cable cross over- 30x10, 42.5x10, 35x10, 35x10


photos will be put up tomorrow :)

Leg Workout

Nothing super heavy. Will be adding back weight slowly, eventually hoping to knock out 405x20 reps :D


Back Squats- barx20, 145x5, 185x5, 225x5, 245x5, 275x3, 315x10
Leg Press- 10 plates x10, 12 plates x10, 12 plates x12, 12 plates x15 (450-->540lbs)
Leg Extensions single leg- 70x12, 80x12, 80x12, 80x12
Leg Curls- 70x12, 80x12,x12,x12
Some calf work

Tomorrow hopefully I'll do chest and then take a day off and then do shoulders the following day.

Arm Workout (Volume)

Did an arm workout today. I was pretty satisfied. Was unsure at the begging if I was going to be able to feel my triceps contracting but by the end they were pretty pumped :D

Decline DB Extensions- 35x8, 40x8, 50x8,55x7
DB preacher curls- 30x8, 35x8,x8,x8
Cable pushdowns- 80x8, 87.5x8, 95x8, 100x8
Cable curls- 57.5x8, 72.5x8, 87.5x8, x6
Overhead triceps extensions rope- 30x12, 42.5x12, 35x12
Seated Db Curls- 30x12, 30x10, 20x11 (these really burnt)

This week I'm just doing one arm workout. Next week is density. Tomorrow if I have time/am feeling recovered I'll hit legs.

Back attack with Francisco!

Hit back with Francisco! Back was pumped, almost felt like puking on my last set of deadlifts lol


Deadlifts- 135x5x5x5, 175x5, 225x5, 260x3, 280x5, 320x5, 365x12, if I use that last set as a max rep estimate it brings my deadlift to a max 1 rep of 519! sick, cant wait to knock out 405x20 or some shit like that
Pulls ups weighted- 50x7, 35x6, 20x6, bwx6
Seated Low Row- 180x12, x12,x12, x15!

Did some abs, started with 3 sets of windshield wipers followed by roman chair leg raises with 50lbs and then 60lbs with a drop set. Abs were tight!

Tomorrow depending on how I'm feeling i'll hit arms or I'll take a rest day and then do arms/followed by legs. Super excited!

Chest workout with DB/No bench

Since I'm trying to bring up my arms I didn't want to bench again (I'm doing a lot of CG Bench Press variations). So today was kinda a front delt/side deltoid/chest workout


Flat DB Bench Press- 80x10,90x10,x100x8,110x6. I would have gone heavier but the Stanford gym just goes up to 110lb lol. Made me realize how far I have come lol :D (def had some people staring at me, almost waiting for me to do my set/see if I could get the weight up)... I dismissed the haters as usual and lifted....actually had to grunt a few times too lol

BB Incline Bench Press Wide (no lockout)- 135x10, 175x10, x3,x3,x3 (10-15 second rest in between the triples)

DB Flat flys SS with laterals- 40x15, 50x15, 60x12
ss with 40x10, 50x7, 60x6
Finished with some push ups and front db raises.


Tomorrow I will be hitting Back, deadlifts for reps and weighted chin ups :D

Arms Intensity!

Worked out with a training partner today (Francisco). Man, all I can say was that it was a really intense workout. We utilized the rest pause system to use even heavier waits. This means doing 1 rep with a super heavy weight and then waiting 10 seconds and doing 5 of these to complete one set

5 sets of rest pause skull crushers- 100lbs x5,x5,x5,x5,x5
5 sets of rest pause Preacher Curls- 95x5,x5,x5,x4,x5
CG Bench Press- 250x3, 225x5, 235x4,x4,x5
Hammer Curls 55x5x5x5,x5x5

This workout took about 1.5 hours. A little longer than usual. We did about 2min rest between sets. Tomorrow if I'm feeling recovered I'll hit Chest/Shoulders.

Carb Cycling calculator

http://scoobysworkshop.com/advanced-fat-loss-carb-cycling/

Figure this will help a bunch of people trying to lose fat quickly.


Also, my leg workout today kinda sucked, oh well, it happens.

Squats 315x8,335x3, 225x20
Leg Press started at 10 plates and worked up to 14 or (630lbs)
Leg extensions- at 70 for 10 reps for many many sets
calf work thrown in between sets.

5/3/1 calculator

http://blackironbeast.com/5/3/1/calculator

Since I will be training legs once a week I will follow this progression.

Said screw hamstrings and trained arms

I thought to myself, why the hell am I going to train hamstrings. My legs already almost measure 27inches but my arms are only 15.5inches. So I just said screw it and trained arms (intensity). Overall a good workout. I really tried to stick to 90sec-2min rest between sets. I got pretty heavy on the decline CG Bench. Will do legs probably tomorrow.

Oh, and I was a good boy and did 10min cardio before. I think I might start incorporating this into my training every day.

10min rowing machine
CG Decline Bench press- warm up sets (a lot), 225x5, 235x5, 245x5, 255x4,255x4 (I started conservative at 225 and worked up to 255 because I have never really done decline CG bench)
BB Olympic bar curls- warm up sets (few). 115x5,5,5 cheated on positive, x4cheated on positive, x4 cheated on positive
Flat Skull crushers- 90x8,x7,x7,x6
Incline Hammer Curls- 40x8,45x8,x5 then drop to 40x3, 40x10


Great workout! I wish I could have felt it more in the biceps/triceps but I'm really working hard to develop the mind muscle connection

 

16inch arms pumped and flexed lol

Back workout and symmetry

Today I hit back with more volume than usual. The back is a very complex muscle and so I was in the gym for about 1.5 hours.

Deadlifts- 245x5, 295x5, 345x5, 405x5. I really want to bring the deadlifts back up to 500x5
BB Rows to shoulders- 135x10, 155x10, 175x8, 195x8, 225x6
Lat pull downs- 160x12, 180x7,x8,x8 drop set to 100
Hammer smith machine 70x12, x11
Shrugs and Ab workout with windshield wipers

I also threw in body weight pull ups and a lot of stretching in between sets.


So, my goals for lifting heavy ass weights are to get strong and stay lean, but also to build a very symmetrical, pleasing body. You may ask yourself what does this mean...let me explain.


I'm not so much concerned for numbers as I am for ratios. You can have 18inch arms, but if its all fat or your waist is too blocky, than it just won't look so impressive. Its the same thing for strength. If you can bench 405 but weight 300lbs, its not that impressive. My goal is to be a lean 190-200lbs with great strength and good proportions. So, to achieve this, I need to work on my weak points:

Arms- now, I'm not one to just train arms and nothing else. I have a good pair of wheelz and back development, but my arms are lacking.
Calves- damn genetics! I have these diamond shape calves with very little size on them, I want to bring them up
Abs- now, my abs are good and very strong, but I feel like they can get better.

So chest/shoulders/back/legs are all doing well so they will take a seat in terms of priority training.

I'm going to be following Christian Thibaudeau 12 week arm program (http://www.t-nation.com/free_online_article/sports_body_training_performance/12_weeks_to_warready_guns) in hopes of taking my arms up an inch or two. for the rest of my body parts I will be working them in a PRRS method. This is essentially alternating between heavy, medium and light with different techniques in each weekly phase. 


Calves/Abs will be trained x2 a week, heavy and light. I will pair them on days that I do not train arms. 




So here is what the first week will look like
Sunday- Back Range


Monday- Cardio/Abs/Calves/Hamstrings

• Lying Hamstring Curls 4×12
• Seated Hamstring Curls 4×12

Tuesday-Arms (method-intensity)
Decline CG Bench Press- 5 sets of 3-5 reps, 2min rest
BB Curls- 5 sets 3-5 reps, 2min rest, slightly cheating but strict on negative
Decline Skull crushers- 4 sets, 6-8 reps, 90 second rest
Reverse incline Hammer Curls, this works by placing your chest on an incline bench (almost 90 degrees) and performing hammer curls- 4 sets, 6-8 reps, 90 second rest

Wednesday-Legs Rang/Quads
Rep range, 7-9, 10-12, 13-15
Squats- 4 sets, 7-9 reps
Leg Press- 3 sets, 10-12 reps
Leg extensions- 3 sets- 13-15 reps


Thursday- Chest/Shoulders Range
DB Chest Press- 4 sets, 7-9 reps
Incline fly- 3 sets, 10-12 reps
Decline Chest Press- 2 sets 13-15 reps
Military Shoulder Press- 4 sets 7-9 reps
Lateral raises- 3 sets 10-12 reps
Rear deltoid row- 2 sets 13-15 reps




Friday- (Arms)
Skull crushers- 5 sets, 5 reps with 3RM, rest 10 seconds in between each rep, cluster set, 2min rest between sets
Preacher Curls- 5 sets, 5 reps with 3RM, cluster set with 10 seconds rest, 2min rest between sets
CG Bench Press- 5 sets, 3-5 reps, 2min rest, 
Reverse grip preacher curls- 5 sets, 3-5 reps, 2min rest


 
Saturday-Cardio/Abs/Calves

Biceps/Legs/Chest workout

Here are my workouts from this week


Biceps
EZ BB Curls 75x12, 85x10, 95x8, 105x6
55x20
DB Preacher curls 25x10,x10x,10
Preacher curls 45x12,x12
EZ Bar reverse curls 75x10,x10,x10


Legs
Squats 315x9, 335x6, x6, x6
Straight deadlifts 315x10, grip/hand was really sore so stopped, 135x15,
Leg extensions started at 60 went up to 90
Some leg curls 6 sets

Chest
BB Bench Press 135x5, 185x4, 225x10, 245x5, x3 rest pause, x5 rest pause, x4 rest pause, x4 (21 reps total at 245)
Incline DB Press- 60x10, 70x9, 80x7
Machine flys 70x20, 135x15x15x15x30seconds of flys

My estimated bench press is 300. I'm very sure I could put up 315 for a rep, but I'm going to hold off on doing it until my triceps are on par :D

Great article for those that are interested in the science of building muscle!

This is a pretty good read for those that want to learn more about muscle building principles.


http://www.t-nation.com/free_online_article/sports_body_training_performance/locked_and_loaded

Traps/Cardio

Getting sick sucks! I could feel it coming on which is what's worse. Today could not really work out so I did super light cardio with some shrugs at 315. Gotta bring up those traps....I should also invest in some lifting straps. Anyhow, tomorrow I'm going to see If I can beat my record on my previous shoulders/triceps workout.

More Vegeta Clips

I prefer the music in this video than the other one. Its old school

Chest/Back along with cutting is B**** and Vegeta is a bad ass!

I'm carb cycling to get shredded, will probably do this for 3-5 weeks or until I hit 7% bf. It sucks training on low carbs cuz you feel week as hell but you gotta do it if you wanna get real ripped.

Body weight 201, bf% around 10-11

Supinated Pull ups BW+25lbs x8,x8,x6,x6,x6
Low Rows 180x12,x12,x11,x12
Pulldowns 140x15, 160x12, 160x12
Bench Press- 225x10, 235x7, 245x5
Incline DB Press (low incline) 60x10, 70x8, 80x8, 90x7
Dips while trying to stay horizontal/focused on feeling- did not count reps but did 3 sets

And now on to Vegeta! When I was a kid I loved Dragon Ball Z. I always wanted to be super jacked like those characters and I really wanted to be able to fly and shoot magic fire out of my hands. Anyhow, It occurred to me that the latter was impossible but you can still become jacked like they are. Vegeta was always my favorite because he is just a bad ass/ and does not give a shit about anyone. He will do anything to be number 1/has this kind of determination that really motivates me to train super hard. Here is a clip of Vegeta training for all those Dragon Ball Z fans!