Ante Up

[r-ace-f]

My journey starts now. I've been training for a year or so, but havent given it everything yet. So from now on it's just eat big, train hard and plenty of sleep. I feel I owe it to myself to go all out for something - and accomplish my goals.

My weight is 185lbs with low bodyfat.
Goals - I want to put on more mass
- I want my bench up to 220 for reps in 7 weeks. Currently at 200

I've been off creatine for a long time - going to start again now with Storm intra-post workout, Nitro pre-workout and whey and powerade after the Storm.

Alright my training look something like this:

Monday
Chest

Tuesday
Back/Biceps

Wednesday
off

Thursday
Shoulders/Triceps

Friday
Legs (I'm recovering from knee surgery so I can't go heavy at all yet)

[RICER88]

Lookin solid so far bro, lets see some works outs., keep hittin it hard

RICER88

[NJC_Manhattan]

Welcome and good luck reaching your goals

[r-ace-f]

Lookin solid so far bro, lets see some works outs., keep hittin it hard

RICER88


Welcome and good luck reaching your goals

Thanks guys I'm going to the gym soon for my shoulder and tricep workout then I'll post it
Can't wait to see what the nitro and storm does!!

[r-ace-f]

Shoulders
Side raises
10kg x 10
11kg x 8
12kg x 8
12kg x 8

bent over dumbell laterals
7kg x 8
8kg x 8
9 kg x 8

Dumbell presses
25kg x 10
25kg x 8
25kg x 8
20kg x 10 - went down really low to feel the shoulders working

I went very light on the shoulders to really feel the shoulders work by going down real low and focusing on form rather than on weight and using too much triceps

Triceps
Close grip bench presses
60kg x 8
65kg x 8
62.5kg x 8

Pulldowns on preacher bench
60kg x 8
70kg x 8
77.5kg x 8

Overhead extensions
25kg x 8
28kg x 8
30kg x 8

I could really feel the Nitro and Storm. My shoulders and arms were almost hurting from the pump. felt great!

[r-ace-f]

yesterday's chest workout

flat bench
60kg x 8
70kg x 8
80kg x 8
90kg x 8 (200lbs)

incline dumbell presses
28kg x 8
30kg x 8
30kg x 8
30kg x 8

incline flyes
12kg x 8
13kg x 8
13kg x 8

underhand cable raises
15kg x 8
15kg x 8
15kg x 8

great workout, crazy pumps with the storm and nitro. went light on the incline dumbell presses and flyes and really concentrated on form, going down real low to get the pecs involved. peace

[r-ace-f]

today's back and bicep workout

back
t-bar rows
35kg x 8
40kg x 8
50kg x 8
52.5kg x 8

one arm dumbell rows
25kg x 8
28kg x 8
30kg x 8
33kg x 8

deadlift
60kg x 8
70kg x 8
80kg x 8
80kg x 8
80kg x 8

cant go heavy at all yet on the deadlifts due to my knee

biceps
db curls
12kg x 8
14kg x 8
13kg x 8
12kg x 8

incline db curls
9kg x 8
8kg x 8
8kg x 8

cable curls
17.5kg x 8
20kg x 8
20kg x 8

[r-ace-f]

shoulder/tricep workout

shoulders
shoulder dumbell presses
25kg x 8
28kg x 8
28kg x 8
25kg x 8

front and side raises supersets (one front, one side, front, side ,etc)
7kg x 8
8kg x 8
8kg x 8

lying rear raises
7kg x 8
8kg x 8
9kg x 8

triceps
close grip bench
60kg x 8
70kg x 8
70kg x 8

overhead raises
28kg x 8
33kg x 6
30kg x 8

cables
60kg x 8
70kg x 8
70kg x 8

[r-ace-f]

Doing about 100 bodyweight squats every 2nd day for my bad leg to catch up. going to the doctor tomorrow to get a update on my recovery. My weight is up to 187 pounds. Amped for tomorow's chest workout. will maybe go for 209 on my last set on the bench. can't wait to get in the gym!

[r-ace-f]

chest + bicep session yesterday

flat bench
60kg x 8
70kg x 8
80kg x 8
95kg x 6 (209pounds) (2 were assisted)

incline dumbell bench
25kg x 8
28kg x 8
30kg x 8
30kg x 9

moving up next week to the 33's

incline flyes
12kg x 8
13kg x 8
13kg x 8

Cable Cross-Unders
15kg x 8
20kg x 8

cable cross overs
25kg x 14

standing dumbell curls
12kg x 8
13kg x 8
14kg x 8
12kg x 8

incline dumbell curls
8kg x 8
9kg x 8
9kg x 8

cable curls
20kg x 6
15kg x 8
17.5kg x 8

awesome workout - took nitro before and after - going after that 220lbs bench

[r-ace-f]

Shoulder/Tricep workout

sitting dumbell shoulder presses
23kg x 9
25kg x 8
28kg x 8
28kg x 8
19kg x 8

side raises
10kg x 8
11kg x 8
12kg x 8
12kg x 8

lying rear raises
8kg x 8
9kg x 8
9kg x 8

close grip bench press
65kg x 8
70kg x 8
70kg x 7

overhead extensions
28kg x 8
30kg x 8
33kg x 8

cables
62.5kg x 8
70kg x 8
70kg x 8

[r-ace-f]

Back workout

bend over rows
40kg x 12
50kg x 12
60kg x 8
65kg x 8

deadlifts
65kg x 8
80kg x 12
90kg x 12
95kg x 6

wide grip pullups
5 reps
5 partial reps
5 partial reps
5 partial reps

[r-ace-f]

chest/biceps

flat bench
60kg x 8
70kg x 8
80kg x 8
95kg x 8 (3 were assisted)

incline dumbell bench
25kg x 8
28kg x 8
30kg x 8
32kg x 8

incline flyes
13kg x 8
13kg x 8
14kg x 8

cable cross unders
20kg x 8

cable cross overs
25kg x 14
30kg x 10

biceps
standing dumbell curls
13kg x 8
14kg x 8
14kg x 8
13kg x 8

incline dumbell curls
9kg x 8
9kg x 8
10kg x 8

cables
17.5kg x 8
20kg x 8
22.5kg x 8