So, I'm off to Brazil tomorrow and probably wont be posting on the blog due to internet issues. I'm going to try and train DC style when I get there. Here are some workouts I managed to get in this week
Legs
Squats 135x10, 225x5, 275x4, 315x3, 335x2, 365x2, 325x8
Hack Squats- 90x8, 180x8, 270x6, 360x8, 180x13
Leg Curls- 120x15,x15,x15,x15
Some leg extension
Upper Body
Bench Press- 135x8, 185x5, 225x4, 245x3, 265x2, 285x1, 315x6, 245x8, x5
High Row Machine- 2 plates x15, 4 x10, 6x9,x8,x6
DB Decline Press 70x14, 80x12, 90x8,x7
Lat Pulldowns- 100x10, 175x10, 205x6,x6
Chest Fly Machine- 100x10, x7 80x8, 60x10
Low Row 160x15,x15x15,x12
Some curls and extensions
That's it for now. Wish me luck for Brazil!
Wednesday, June 27, 2012
Monday, June 25, 2012
Workouts, ehhh
So my workouts have all been crap. I think its the new gym along with low calories and really bad sleep. I'm really hoping things will get better in August when I move up and get settled into a new place. I find myself doing lots of random exercises and not really progressing on anything so I need to throw shit out and do something more basic.
Chest/Triceps-
Bench Ptress- barx15, 135x5, 185x4, 225x3, 255x2, 275x1, 295x1 (failed on second rep), 245x9.5, x3 (no progress whatsoever :/)
MTS incline Machine- 90x10, 180x8, 270x3
BB incline Press- 135x12, x11,x9
Flat flies- 40x10 for 5 sets
Press down- 30x20, 70,x12, 80x10, x10,x8
Rope Overhead- 40x11,x9+3cheat,x9+5 cheat
Dip Machine- 210x12, 255x12, 285x12, 310(stack)x10
Biceps-
barx15, 65x8, 95x4, 115x9x6x6 (ez curl)
Db Curls- 35x8,x8,x8
Preacher Curls (hate this exercise)- 65x10,x10,x10
Hammer curls- 20x12, 35x9, 35 x15 pin curls
Shoulders/Triceps-
Military Press- barx15, 95x10, 145x5, 165x4, 185x3, 195x1, 145x12 (+1 rep from last week)
Db Arnold Press- 50x12, 60x9x9
Face Pulls 50x15 for 5 sets
Rope Extensions with 50lbs
Incline BB Extensions
Chest/Triceps-
Bench Ptress- barx15, 135x5, 185x4, 225x3, 255x2, 275x1, 295x1 (failed on second rep), 245x9.5, x3 (no progress whatsoever :/)
MTS incline Machine- 90x10, 180x8, 270x3
BB incline Press- 135x12, x11,x9
Flat flies- 40x10 for 5 sets
Press down- 30x20, 70,x12, 80x10, x10,x8
Rope Overhead- 40x11,x9+3cheat,x9+5 cheat
Dip Machine- 210x12, 255x12, 285x12, 310(stack)x10
Biceps-
barx15, 65x8, 95x4, 115x9x6x6 (ez curl)
Db Curls- 35x8,x8,x8
Preacher Curls (hate this exercise)- 65x10,x10,x10
Hammer curls- 20x12, 35x9, 35 x15 pin curls
Shoulders/Triceps-
Military Press- barx15, 95x10, 145x5, 165x4, 185x3, 195x1, 145x12 (+1 rep from last week)
Db Arnold Press- 50x12, 60x9x9
Face Pulls 50x15 for 5 sets
Rope Extensions with 50lbs
Incline BB Extensions
Friday, June 22, 2012
More workouts
So, I'm still recovering so to speak. My strength is a lot lower than it has been in the past and my workouts are still not awesome but I'm doing my best. I feel a little leaner which is nice but my goal right now is just to maintain and try to get stronger if possible
Evening Triceps workout (07/19 Tuesday)
CG Bench Press- 195x10, x10,x9
Skulls- 95x10, x10, 105x6
Db Extensions- 55x10, 70x7, 55x7
Overhead Rope Extensions- 42.5x8, x5,x6 (might need to do these earlier or go lighter, most likely move them earlier)
Morning Legs workout (07/20 Wednesday)
Squats- 135x10, 185x5, 225x4, 275x3, 315x2, 335x2, 355x1, 315x10
Hack Squats- 90x5, 180x5, 270x2, 320x10, x10,x9
Leg Extensions- 105x20, x13,x13,x17
Leg Curls- 90x10,x10,x10,x10,x10
Ab work
Evening Back/Biceps workout (07/21 Thursday)
Deadlifts (finally doing these again)- 135x10, 225x5, 315x5, 405x5, 465x3
Tbar Rows (new exercises so just getting used to it)- 45x10, 90x5, 135x3, 180x4, 135x5, 90x7, 45x7 (start at 135 next time)
Pull ups- bw only- 10, 7,7,10, 7- 41 reps total
BB curls-85x8, 95x10,x9,x7x7
Preacher Curls- 70x7,x7,x6
Machine Curls- 70x4, 45x10,x10
Evening Triceps workout (07/19 Tuesday)
CG Bench Press- 195x10, x10,x9
Skulls- 95x10, x10, 105x6
Db Extensions- 55x10, 70x7, 55x7
Overhead Rope Extensions- 42.5x8, x5,x6 (might need to do these earlier or go lighter, most likely move them earlier)
Morning Legs workout (07/20 Wednesday)
Squats- 135x10, 185x5, 225x4, 275x3, 315x2, 335x2, 355x1, 315x10
Hack Squats- 90x5, 180x5, 270x2, 320x10, x10,x9
Leg Extensions- 105x20, x13,x13,x17
Leg Curls- 90x10,x10,x10,x10,x10
Ab work
Evening Back/Biceps workout (07/21 Thursday)
Deadlifts (finally doing these again)- 135x10, 225x5, 315x5, 405x5, 465x3
Tbar Rows (new exercises so just getting used to it)- 45x10, 90x5, 135x3, 180x4, 135x5, 90x7, 45x7 (start at 135 next time)
Pull ups- bw only- 10, 7,7,10, 7- 41 reps total
BB curls-85x8, 95x10,x9,x7x7
Preacher Curls- 70x7,x7,x6
Machine Curls- 70x4, 45x10,x10
Tuesday, June 19, 2012
Few workouts and getting back into things
So, I essentially have been starved for the past 5 days. With graduation and my family coming up I have been eating around 1 meal a day and even working out fasted. Thankfully, I'm done with all that and can start eating well again. I'm hoping my workouts will start to improve with the increase in food and sleep. Also, I was planning on doing a shoulder/hamstring workout at the 24 fitness I just joined but midway through the alarms went off and I had to leave....so I'll throw in hamstrings tomorrow with quads.
Chest/Triceps
Bench- barx5, 135x5, 185x4, 225x3, 245x2, 265x1, 285x1, 305x2, 245x9/50% set x4
Incline DB Press- 80x10,x10,x6
Flys- 130x12, x10,x9
Overhead DB Ext- 60x12, x9, x7
CG Bench - 175x6,x6.x6
Pushdowns power style- 85x12,x7,x8
Back/Biceps
BB Rows- 285x10, 295x7, 315x7,
pull ups- bwx5, 25x5, 45x4, 65x3, 90x2, bwx12
Deadlifts- simply could not deadlift
Hammer Curls- 55x10, x9,x8
CG Curls- 95x10, x7, x5
db curls- 30x9,x9,x9
Shoulders
Military Press with clean- 95x10, 145x5, 165x4, 185x3, 205x1 (cheated big time), 145x11
db raises- 25x20,x20,x15,x14,x13
face pulls- 40x5 setsx15
Arnold Press (light)- 30lbsx5 setsx 10 reps
Chest/Triceps
Bench- barx5, 135x5, 185x4, 225x3, 245x2, 265x1, 285x1, 305x2, 245x9/50% set x4
Incline DB Press- 80x10,x10,x6
Flys- 130x12, x10,x9
Overhead DB Ext- 60x12, x9, x7
CG Bench - 175x6,x6.x6
Pushdowns power style- 85x12,x7,x8
Back/Biceps
BB Rows- 285x10, 295x7, 315x7,
pull ups- bwx5, 25x5, 45x4, 65x3, 90x2, bwx12
Deadlifts- simply could not deadlift
Hammer Curls- 55x10, x9,x8
CG Curls- 95x10, x7, x5
db curls- 30x9,x9,x9
Shoulders
Military Press with clean- 95x10, 145x5, 165x4, 185x3, 205x1 (cheated big time), 145x11
db raises- 25x20,x20,x15,x14,x13
face pulls- 40x5 setsx15
Arnold Press (light)- 30lbsx5 setsx 10 reps
Tuesday, June 12, 2012
3 workouts
So I've been busy with school past few days but now I'm finally done with undergrad, so here are 3 workouts.
First was 9/10
Second was 10/10
Third was 7/10
My third workout was my leg workout but my back was still not recovered so it really had an impact on my back squats...it happens.
Cleans- 135x3, 185x3,x1, 175x3,x3,x3
Military Press- 135x14,155x9, 175x6 SS with face pulls at 30lbs- 6 sets or so
Stiff deadlifts- 275x10, 295x8, 315x10 (I will be taking these out and going back to normal deadlifts on my back day)
BB rows- 275x8, 285x8, 295x5
Pull ups- bwx5, 25x4, 45x3, 65x2, 90x2 (that's right, pull ups with 90lbs strapped to me, that puts me at over 300lbs), bwx12
Seated Rows- 160x15,x12,x12,x10
Hammer curls- 55x6,x6,x6
BB CG curls- 90x10,x6,x6
DB curls 20x11,x11,x11
Back Squats- 135x9, 225x5, 275x3, 315x3, 335x3, 355x2, 375x2, 315x8 (Back had given out)
Front Squats- 225x5, 245x4, 265x2, 285x1, 305x3, 315x1
Leg Extensions- 110x15 for 6 sets
Due to recovery issues I'm going to restructure my training split into the following
Shoulders/Hamstring
Back/Biceps
Rest
Chest/Triceps
Quads
Rest
I think this gives me enough recovery between muscles groups. Also I'm going to change the exercises around a bit
Shoulders- Cleans/Military Press/Face Pulls/Side Laterals
Hamstrings- Leg Curls/Good mornings (light)/Maybe light stiff leg deadlifts too
Back- Deadlifts/Pull ups/ BB Rows
Chest- Bench Press/ Incline DB/ Dips
Triceps- CG Bench/Overhead Rope/Skulls
Biceps- BB Curls/Hammer Curls/DB Curls
Everything is really basic but I truly believe that's the best way to get a classic physique.
First was 9/10
Second was 10/10
Third was 7/10
My third workout was my leg workout but my back was still not recovered so it really had an impact on my back squats...it happens.
Cleans- 135x3, 185x3,x1, 175x3,x3,x3
Military Press- 135x14,155x9, 175x6 SS with face pulls at 30lbs- 6 sets or so
Stiff deadlifts- 275x10, 295x8, 315x10 (I will be taking these out and going back to normal deadlifts on my back day)
BB rows- 275x8, 285x8, 295x5
Pull ups- bwx5, 25x4, 45x3, 65x2, 90x2 (that's right, pull ups with 90lbs strapped to me, that puts me at over 300lbs), bwx12
Seated Rows- 160x15,x12,x12,x10
Hammer curls- 55x6,x6,x6
BB CG curls- 90x10,x6,x6
DB curls 20x11,x11,x11
Back Squats- 135x9, 225x5, 275x3, 315x3, 335x3, 355x2, 375x2, 315x8 (Back had given out)
Front Squats- 225x5, 245x4, 265x2, 285x1, 305x3, 315x1
Leg Extensions- 110x15 for 6 sets
Due to recovery issues I'm going to restructure my training split into the following
Shoulders/Hamstring
Back/Biceps
Rest
Chest/Triceps
Quads
Rest
I think this gives me enough recovery between muscles groups. Also I'm going to change the exercises around a bit
Shoulders- Cleans/Military Press/Face Pulls/Side Laterals
Hamstrings- Leg Curls/Good mornings (light)/Maybe light stiff leg deadlifts too
Back- Deadlifts/Pull ups/ BB Rows
Chest- Bench Press/ Incline DB/ Dips
Triceps- CG Bench/Overhead Rope/Skulls
Biceps- BB Curls/Hammer Curls/DB Curls
Everything is really basic but I truly believe that's the best way to get a classic physique.
Friday, June 8, 2012
Chest/Triceps/A little Biceps
So today's workout was very intense! I took a lot of sets to failure/past failure and threw some bicep work towards the end. I'm really trying to build a well developed symmetrical physique and my arms have always lagged behind. I did learn a few things from this workout.
1. If I take Bench press to true true NEGATIVE failure....everything else after will suck ass
2. I need to do more overhead extensions to hit the long head of my triceps more for a nice thick arm
3. I think I can hit triceps/biceps/calves more often without over training them
Bench Press- 135x6, 185x5, 225x3, 250x2, 275x1, 295x1, 305x1, 250x10,x2,x2 (30 sec rest and then 1 min rest)
Incline DB Press- 80x8, x6, x5
CG Bench- 135x5, 175x5, 195x6
Machine Fly- 125x15, x15,x15
Pushdowns Isolation style- 85x10, 95x8, 60x11 drop set
Overhead DB Extensions- 60x8, x7,x6 (will move these up next time)
Machine Curls- 60x10,x8,x6
Not a bad workout. I think I will keep a machine curl exercise towards the end. Maybe I'll just stick with 60lbs until it becomes light (12-15 reps for 3 sets)
1. If I take Bench press to true true NEGATIVE failure....everything else after will suck ass
2. I need to do more overhead extensions to hit the long head of my triceps more for a nice thick arm
3. I think I can hit triceps/biceps/calves more often without over training them
Bench Press- 135x6, 185x5, 225x3, 250x2, 275x1, 295x1, 305x1, 250x10,x2,x2 (30 sec rest and then 1 min rest)
Incline DB Press- 80x8, x6, x5
CG Bench- 135x5, 175x5, 195x6
Machine Fly- 125x15, x15,x15
Pushdowns Isolation style- 85x10, 95x8, 60x11 drop set
Overhead DB Extensions- 60x8, x7,x6 (will move these up next time)
Machine Curls- 60x10,x8,x6
Not a bad workout. I think I will keep a machine curl exercise towards the end. Maybe I'll just stick with 60lbs until it becomes light (12-15 reps for 3 sets)
Wednesday, June 6, 2012
Quads Destruction :D
So I just had one of those quad workouts where I destroyed my legs! I literally could barely walk out of the gym and by the end of the workout I was toast. I kind of like this switching between heavy/high rep/widow makers and RP sets. Widow makers are essentially where you go super heavy on your first working set (8 reps for example) and then drop pounds and attempt to do 20reps. Next week it will be RP I think.
Anyhow, I think I really only need to do front squats or Leg press, def not both. Its just way too demanding/I think I just get diminishing returns.
Back Squats- 135x10, 225x5, 275x3, 315x1, 255x1, 375x1, 395x1, 355x8, 275x15 (I attempted 20 reps but was out of breath lol)
Front Squats- 225x6 for 5 sets. 225 felt heavy so just did more sets for volume
Leg Extensions- 130x15,x10,10 1 min rest
Leg Press 8 platesx1 rep, felt too heavy, 4 plates x8 lol
As you can see the first 2 exercises completely destroyed me. I think one week I'll use the leg press and the other week the front squat but def not both. I forgot to take pics but I'm hoping these workouts will bring up my outer quad sweep.
Anyhow, I think I really only need to do front squats or Leg press, def not both. Its just way too demanding/I think I just get diminishing returns.
Back Squats- 135x10, 225x5, 275x3, 315x1, 255x1, 375x1, 395x1, 355x8, 275x15 (I attempted 20 reps but was out of breath lol)
Front Squats- 225x6 for 5 sets. 225 felt heavy so just did more sets for volume
Leg Extensions- 130x15,x10,10 1 min rest
Leg Press 8 platesx1 rep, felt too heavy, 4 plates x8 lol
As you can see the first 2 exercises completely destroyed me. I think one week I'll use the leg press and the other week the front squat but def not both. I forgot to take pics but I'm hoping these workouts will bring up my outer quad sweep.
Tuesday, June 5, 2012
Back/Biceps
So I did a Back/Biceps workout and added a bit more volume. No PRs were broken and it was an okay workout. My form/reps got a little sloppy at the end. I'm really trying to figure out how many sets are good enough for me. So I tried a bunch of exercises this workout. I think in the future I'll just stick to 3-4 exercises and do more sets of them.
BB Rows- 275x7,x5.x4 (almost 30-60 second rest in between)
Pull ups- 50x7,x6 (underhand), 25 (overhand)x6
DB curls-35x9 each, 40x8 each, x8 each
BB Curls with a little cheat- 120x7, 125x3 drop set 65x16
Pulldowns- 160x10, 180x8, 180x8 cg, x7 cg
DB rows- 85x15, 100x10
Cable Row- 140x20
Hammer Curls- 50x10 each, x9 each, x7 each
CG EZ bar curls- 60x10 (kind of pointless set lol)
So from this workout I think my biceps can take 9 sets with my Back muscles. By my 10th set it just was not worth it. I think next week I'll shoot for 9 or so. For my Back muscles I did 13 sets and that seems to be about right. I'm going to switch things up for next week and do something like the following:
1st exercise- Weighted pull ups. Warm up and then do a RP set 3 times
2nd exercise- BB Rows- straight set- shoot for 8-10 reps
3d exercise- Hammer Curls- 3 sets as heavy as possible 6-10 reps
4th exercise- DB rows- 4 sets 8-12 reps
5th exercise- BB curls, 8-10 reps, maybe start at 100lbs?
6th exercise- 1-2 set of high reps for back, whatever exercise I feel like.
7th exercise- Biceps exercise, probably DB curls- 6-10 reps
And here are some pics post workout
BB Rows- 275x7,x5.x4 (almost 30-60 second rest in between)
Pull ups- 50x7,x6 (underhand), 25 (overhand)x6
DB curls-35x9 each, 40x8 each, x8 each
BB Curls with a little cheat- 120x7, 125x3 drop set 65x16
Pulldowns- 160x10, 180x8, 180x8 cg, x7 cg
DB rows- 85x15, 100x10
Cable Row- 140x20
Hammer Curls- 50x10 each, x9 each, x7 each
CG EZ bar curls- 60x10 (kind of pointless set lol)
So from this workout I think my biceps can take 9 sets with my Back muscles. By my 10th set it just was not worth it. I think next week I'll shoot for 9 or so. For my Back muscles I did 13 sets and that seems to be about right. I'm going to switch things up for next week and do something like the following:
1st exercise- Weighted pull ups. Warm up and then do a RP set 3 times
2nd exercise- BB Rows- straight set- shoot for 8-10 reps
3d exercise- Hammer Curls- 3 sets as heavy as possible 6-10 reps
4th exercise- DB rows- 4 sets 8-12 reps
5th exercise- BB curls, 8-10 reps, maybe start at 100lbs?
6th exercise- 1-2 set of high reps for back, whatever exercise I feel like.
7th exercise- Biceps exercise, probably DB curls- 6-10 reps
And here are some pics post workout
Sunday, June 3, 2012
Shoulders/Hamstrings
So I had a good training session. My shoulder is starting to flare up again (reminds me of the bursitis I got 2 years ago) so I really need to incorporate some more rotator cuff work. I might try to do some tomorrow with my cardio.
Romanian Deadlifts- 315x9, 325x3+5 (was grinding against my leg)
Standing leg raises- 60x10, 90x12,100x8
Trap Shrugs- 325x10,x9,x6
Seated Leg Raises- 140x8,x6
Lateral Cable 15x8 (my right shoulder was in a lot of pain so stopped)
Seated Military Press- 135x12, 155x9, 175x6
Laterals DB 20x15 (still painful so couldn't do any more)
Rear Deltoids Row- 70x15, 90x12, 110x8
Rear Deltoids Machine- 70x15 for 4 sets
Since I'm focusing more on size I have added a bit more volume with a focus on the lateral/rear deltoid area. I still need to get stronger just in a higher rep range so I'm going to do an experiment.
For my main mass exercises (Military/DB Presses) I'm going to do the following:
Start at 135 for 1st set and go from 12-15, once I hit 15 I will up the weight
155 and go for 8-10, once I hit 10 up the weight
175 and go for 6-8, again up the weight at 8
So if I hit for example, 135x15, 155x8, 175x6, next week only 135 would go up to 140 and the rest stay the same. Idk how this will work but I believe it will allow me to incorporate progression while still getting a lot of reps in.
Anyhow here are some shoulder pics for you guys
Romanian Deadlifts- 315x9, 325x3+5 (was grinding against my leg)
Standing leg raises- 60x10, 90x12,100x8
Trap Shrugs- 325x10,x9,x6
Seated Leg Raises- 140x8,x6
Lateral Cable 15x8 (my right shoulder was in a lot of pain so stopped)
Seated Military Press- 135x12, 155x9, 175x6
Laterals DB 20x15 (still painful so couldn't do any more)
Rear Deltoids Row- 70x15, 90x12, 110x8
Rear Deltoids Machine- 70x15 for 4 sets
Since I'm focusing more on size I have added a bit more volume with a focus on the lateral/rear deltoid area. I still need to get stronger just in a higher rep range so I'm going to do an experiment.
For my main mass exercises (Military/DB Presses) I'm going to do the following:
Start at 135 for 1st set and go from 12-15, once I hit 15 I will up the weight
155 and go for 8-10, once I hit 10 up the weight
175 and go for 6-8, again up the weight at 8
So if I hit for example, 135x15, 155x8, 175x6, next week only 135 would go up to 140 and the rest stay the same. Idk how this will work but I believe it will allow me to incorporate progression while still getting a lot of reps in.
Anyhow here are some shoulder pics for you guys
Saturday, June 2, 2012
A+ Chest/Triceps workout with unintentianal Deltoid workout
So today was a milestone in my training. I have been hitting the weights with a lot of hard work these past few weeks with a focus on becoming a strong mofo. However, the heavy weights can really take a toll on your joints/body so I decided I would still lift heavy but focus more on a little more volume/bodybuilding to build up those connective tissues and just try something new. Well I did a 225 bench press test and hit 16 reps. It was a true struggle to get that 16th rep (It literally took me like 6 seconds to get to the lockout and thought I might even fail lol). I have not been training my bench press for high reps at all so to hit 16 was unbelievable. Last time I did this I think i might have gotten 11 or 12. Now, I know this is not the strongest/best 225 rep out but just over a year ago I struggled with getting 245x2 or 225x5. For 225 to feel light for me is almost a dream come true. For all those that are starting out/thinking you can never be jacked and muscular, don't give up hope. When I started training I could not get 135 and struggled after a year of training to get 155 for 5. I used to go into the gym and see guys (who I thought were huge at the time) put up 225 for a few reps and thought to myself, man I wish I could do that. There were times where I had doubts as to where my genetics could take me but you CAN DO IT. It takes time and patience and hard work. Training is not an exact science but you should experiment and see what works FOR YOU. This is what I have been doing and so far the results have been great.
Anyhow, enough rambling, here is my workout
Bench Press- barx20, 135x5, 160x4, 195x3, 225x2, 260x1, 225x16
Incline DB Press- 85x9,x8 ( had to drop the weight because 225x16 was true failure for me)
CG Bench Press- 205x6,x6,215x5
Dips- bw+45x10
Pushdowns- 100x10,x5,x3 (all done with 30seconds rest in between)
Skulls at 60x10x5 (10 reps for 5 sets, last set was super super super slow)
A+ workout....except my front deltoids were smashed. My right shoulder even started to ache a bit in the workout, so I guess its good I didn't go so heavy. I was planning on hitting shoulders tomorrow so I think I might throw out all front deltoid movements for tomorrow and focus on rear/lateral and more upright row movements to hit shoulders/traps.
Since I woke up feeling pretty good I took some photos pre workout and post. I didn't weigh myself, well mainly cuz I forgot.
Pre-workout pic
Post workout pics
The diet is still at around 3500Kcals. Will do 3500 for next week and then drop to somewhere between 3000-3300Kcals. As you can see I'm not really that lean but that's okay. It's extremely hard to build muscle without any fat (at least for me), and I like to focus on 1 goal at a time and do it really well. I'm sort of afraid of losing mass/muscle in Brazil so I may up the calories there but either which way I'm going to get really ripped :D
Anyhow, enough rambling, here is my workout
Bench Press- barx20, 135x5, 160x4, 195x3, 225x2, 260x1, 225x16
Incline DB Press- 85x9,x8 ( had to drop the weight because 225x16 was true failure for me)
CG Bench Press- 205x6,x6,215x5
Dips- bw+45x10
Pushdowns- 100x10,x5,x3 (all done with 30seconds rest in between)
Skulls at 60x10x5 (10 reps for 5 sets, last set was super super super slow)
A+ workout....except my front deltoids were smashed. My right shoulder even started to ache a bit in the workout, so I guess its good I didn't go so heavy. I was planning on hitting shoulders tomorrow so I think I might throw out all front deltoid movements for tomorrow and focus on rear/lateral and more upright row movements to hit shoulders/traps.
Since I woke up feeling pretty good I took some photos pre workout and post. I didn't weigh myself, well mainly cuz I forgot.
Pre-workout pic
Post workout pics
The diet is still at around 3500Kcals. Will do 3500 for next week and then drop to somewhere between 3000-3300Kcals. As you can see I'm not really that lean but that's okay. It's extremely hard to build muscle without any fat (at least for me), and I like to focus on 1 goal at a time and do it really well. I'm sort of afraid of losing mass/muscle in Brazil so I may up the calories there but either which way I'm going to get really ripped :D
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