7/30 Cardio- 30+min (3.5-3.7)
7/31 Lower Body workout #1
Squats- 135x5, 185x4, 225x3, 275x2, 315x2, 335x2, 275x13
Leg extensions 145x10x5 sets (last set was 12 reps)
Some lunges in between
leg curls 125x10,x10,x10
shrugs 135x12, 185x12, 225x12, 275x8
calf raises- 135x15x3 sets
some ab work
08/02 Upper Body workout #1
Went okay, made progress on back/ regressed on bench....may be due to foot placement, will try feet flat from now on, especially for repping
Bench Press CG- 135x5, 165x4, 195x3, 225x2, 255x1, 225x7 ( sad face)
Incline Bench Press- 190x5, 140x11
DB Flat Press- 80x8
Isolateral machine- 6plates x16
Pull ups- 45x5, 50x4x4x4x4, 60x3, bwx15
Some heavy curling/triceps pushdowns
08/04 Lower Body workout #2
Front Squats- 135x5, 185x3, 225x1, 245x5, 255x4, 275x3,x3,x3
Hack Squats- 4platesx20,x20,x20 (will bump up by 25-50lbs next week and shoot for 15-20 reps)
Calf Seated- 90x15, 110x15,x15
Ab work (roman chair/machine crunches)
08/05-HIIT- on Bike
08/06 Upper Body workout #2
Behind Neck Press- 115x5, 125x5, 135x5,x3
Dips Bw- 20x20x20x16
Deadlifts- 380x2, 315x8x3 speed- worked up to 610x1!
Circuit
Kick Backs
DB curls 35
Now that workout shits is out of the way, I'll give you guys a little update on the diet. I have stabilized my diet (meaning I know how many calories I need to maintain my weight), so now its time to drop it like its hot.
Starting tomorrow I'll be doing something like this: 300g protein/200g carbs/80g fat. I'll refeed every 6th or 7th day by upping carbs and lowering protein/fats.
I don't know how this is going to go since its the first time I ever really decided to just cut and not worry too much about gaining muscle too.
Anyhow, back to the main topic of this post. Becoming a Bad Ass part 1
1. Obtain massive shoulders. Without a doubt, shoulders are the most important body part for anyone seeking to become a Bad-Ass-mofo....Reason being, you can't freakin hide that shit. Notice that even when you are wearing clothes, you can't hide your shoulders. You can hide your arms, abs, legs, chest, but a well developed set of shoulders cannot be hidden. You could say that traps would rank up there, and while they certainly are characteristic of bad-ass people, I still believe shoulders to be #1.
Notice the 3D shoulders
The main reason people have difficulty obtaining massive shoulders is due to the fact that the shoulders are a complex joint with 3! fucking heads. You have your front head, medial head (although its really more of a lateral head), and the rear head. Most guys have their front deltoid way too overdeveloped...mainly due to international bench day. You douches know exactly who you are. You go to the gym and bench on Monday, maybe Wednesday, and Friday too! That's if you are moderate as well! Over a long period of time you develop shoulder issues and attribute it to benching...Its mainly because you suck at benching and your form is causing you to break down your delicate shoulder joint. Anyhow, enough ranting. I'm going to go over how you get bad ass shoulders. Just to put this as a disclaimer, my shoulders are pathetic in their current state. I have really neglected them, but I'm putting some emphasis on them and I'll show you how I'm going to do this as well.
So, how may your develop a set of awesome rear deltoids you may ask? I have one simple answer for you. ROW. The rear deltoids are a tiny freakin muscle (unless you are Dexter Jackson like in the above pic). You can spend your time doing isolation exercises, but no exercise will give you as much bang for your buck as a rowing exercise. You have a million variations to pick from. Machine rows, Horizontal rows, Vertical rows, BB rows, DB rows, row your gf, it does not matter. If you are pressing, than you should be rowing twice as much.
The other parts of developing a well set of shoulders you are probably already doing. These involve pressing (vertical mainly but horizontal as well) and maybe some side laterals. You could say upright rows...but notice how that's a row too. Rows are just fucking bomb...If people rowed as much as they pressed, the world would be a better place, just sayin.
2. The second most important part of being a Bad-Ass-MOFO involves lifting super heavy weights. Now, I'm not saying you can't build muscle without it, but who wants to be all show with no go!? There will come a time when you will need to put your muscle to use and it would suck if you looked big but threw your back out because your spinal erectors were weak and you were too much of a baby to deadlift. That's right, without a doubt, deadlifting massive weights is the best exercise in the world. It is by far the exercise in which you will have the most potential to move the most weight. Now, you could argue that the squat is up there as well, and for sure people have squatted massive weights, but then we can get into technique and I can smash your argument to shit. People usually fuck the squat up by doing quarter squats. They move 1/4 of an inch down and call that a squat. Now my friends might know me as a squat nazi because I go all the down until my ass is essentially on the ground (ATG), but with the deadlift you can't really cheat. You either get the weight up or you don't.
Franco could move some massive weight on the deadlift! No excuses if you are short and don't have super long arms
Notice how the deadlift will train your whole back and put mountains on your shoulders (if you are a guy and have butt loads of testosterone). Doesn't matter who you are, the deadlift is the ultimate test of brute strength. People can pick up cars, move all kinds of shit, and it all comes back to having a great deadlift. If your baby was stuck under a pile of rubble, you would have wished you had a great deadlift.
If you are not deadlifting, you should start. It will bring out the best in you. Plus, there's nothing better like just moving massive weight off the ground. What could be manlier!?
In part II, I'll continue with the next 2 steps to being a BAMF.
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