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
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