Operation b.i.g

[remmer101]

DAY 1 - OPERATION BIG = so as some of you guys know i competed at the NPC NY Mets and the NPC NJ Suburban this year. its time for me to grow, take some time off and put on some quality size. this is no BS. im serious more than ever and i really want to improve as a Bodybuilder and as an athlete. IFBB PRO VINNY GALANTI is my mentor and he helps me with my diet, training, and supplementation. I have full trust in him and I am ready to take this to the next level. I am going to have my just whey protein shake by universal of course and a baked potato for breakfast. then its off to the gym to train some Shoulders and Biceps.

Day 1: Shoulders/Biceps
Hammer Strength Shoulder press 15,12,8,10,6,20
Seated lateral dumbbell raise 20,15,12,10,10/10/10
Lying pull downs (pull to chin, elbows out to side) 15,12,10,8
Cable upright rows 10,10,10,10/10/10
Front raises w/bar 15,15,15,15
Standing cable curls 15,12,10,8/8
Hammer dumbbell curls 15,12,10,8/8


Hopefully in a few weeks I will have a video camera so i can start taping...then we can see how I can really improve!

DAY 1 - OPERATION BIG = COMPLETE.

[remmer101]

DAY 2 - OPERATION BIG = Just trained legs today with VIINY G and our friend CLIFF!...biggest pump i had in a long time. tryin to get them LEGS BIG!!


LEGS: Hamstring Curls 5,5,5,5,5
leg Extensions 5,5,5,5,5
squats 5,5,5,5,5
stiff leg deadlifts 5,5,5,5,5
calve raises 5,5,5,5,5

DAY 2 - OPERATION BIG COMPLETE.

[C.Coronato]

Looking good Mike!

[remmer101]

Looking good Mike! thanks bro! i hope to hit up an abc soon!

[remmer101]

DAY 3 - OPERATION BIG = cranked out some chest and tris...eating my post meal workout; ground beef, white rice, greek yogurt and peanutbutter!!!



Day 3: Chest/Tris
started off with smith machine bench 5,5,5,5,5

then finished with:

Incline dumbbell press 20, 20, 15, 12, 8, 4/8
Flat hammer strength 15, 10, 8, 6/6
Fly machine 15, 10, 8, 8/6
Weighted dips 12,12,8,8
Weighted bench dips 25,20,15,10/10/10
Close grip presses 10,10,8,6/8
V-pushdowns 10,10,10/10



OPERATION BIG - DAY 3 - COMPLETE.

[remmer101]

DAY 4 - OPERATION BIG

Day 4: Back/Hamstrings

Wide lat pulldowns 10, 10, 10 (Warm-up) 10, 6, 4, 10
Laying leg curl 15, 12, 10, 8/8/8
Seated close cable rows 15/10, 15/10, 15/10, 15/10
Seated leg curls 12, 10, 8, 6/10
Barbell rows 12, 10, 8, 8/10/10
Dumbbell shrugs with pause at top 10,10,10,10,10
Glute ham hyper extensions 10,10,10,10


DAY 4 - OPERATION BIG - COMPLETE

[remmer101]

Day 5: Shoulders/Tris

Dumbell military press 15,12,10,8,6/8
1 arm cable lateral raise 15,15,15,15/10
Single arm tricep cable push downs (underhand gr)15,12,10
Reverse pec deck 15,12,10,8/10
Crinkle bar upright rows 15,12,10,8/8
Seated dumbbell front raises superset 15,12,10,8
Dumbbell shrugs 10,10,10,10
Rope pushdowns 15,12,10,8,6/8/8
Skullcrushers 10,10,10


day 5 - OPERATION BIG - COMPLETE.

[remmer101]

OPERATION BIG - DAY 6

Day 6: Chest/Back

flat bench 5,5,5,5,5 ( just realized i dont like bench press anymore and probably wont do it. too much stess on the front shoulder/rotator cuff.)

Incline hammer strength 15,12,10,8,6/6/6
Close grip pull down 15,12,10,8,6/6/6
Dumbbell fly on stability ball 15, 12, 10, 6,20
1 arm dumbbell row 10,10,10,10
Incline smith press 15, 12,10,8/6
T-bar row 15,12,10,8/8
Dumbbell pullovers 12,10,8,8


DAY 5 - OPERATION BIG - COMPLETE!

[remmer101]

OPERATION BIG - DAY 8

i think its time to switch things up a bit...

BACK - DAY 8

dumbell rows 12,10,8,6
reverse grip barbell rows 15,12,10,8
pull ups 10,10,10,10
wide lat pulldowns 12,10,8,6,4
close grip lat pulldown 12,10,8,6
hyper extensions 10,10,10
deadlifts 5,5,5,5,5


OPERATION BIG COMPLETE!

[remmer101]

OPERATION BIG DAY 9


LETS GOO!

Shoulders/Biceps
Hammer Strength Shoulder press 15,12,8,10,6,20
Seated lateral dumbbell raise 20,15,12,10,10/10/10
Lying pull downs (pull to chin, elbows out to side) 15,12,10,8
Cable upright rows 10,10,10,10/10/10
Front raises w/bar 15,15,15,15
Standing cable curls 15,12,10,8/8
Hammer dumbbell curls 15,12,10,8/8


OPERATION BIG COMPLETE

[remmer101]

OPERATION BIG DAY 10

LEG DAY....Had an amazing leg workout with VINNY G today at Golds gym...went HEAVY and HARD.

leg press 5,5,5,5,5
hack squats 5,5,5,5,5
leg extensions 5,5,5,5,5
hamstring curls 5,5,5,5,5
stiff legged deadlifts 5,5,5,5,5
calves 5,5,5,5,5


OPERATION BIG ...JUST BEGUN!

[remmer101]

MY FIRST MADE VIDEO BY ME! OPERATION BIG, CHECK IT OUT!


http://www.youtube.com/watch?v=7LJGR3uOIKU&feature=youtube_gdata

[C.Coronato]

Vid looks good bud!