Shoulders & Tri's 10.2.15
6AM: CARDIO (45 MIN)
Put in a supplement order this week...have some Animal Rage XL and Animal Juiced Aminos on the way. Hopefully they will be arriving this weekend.
9AM: SHOULDERS & TRI'S
Preworkout: Musclepharm Assault, Cellucor NO3, Creatine, Taurine.
Seated DB Laterals (6 sets of 20-30)
Behind the Back Cable Laterals (4 sets of 20)
Upright Rows (4 sets of 12-15)
Reverse Pec Dek (4 sets of 15-20, 1 triple dropset)
Standing Reverse Cable Flyes (5 sets of 15-20)
Seated Military DB Press (4 sets of 8-12)
Rope Pressdowns (5 sets of 15-20)
Overhead Cable Extensions w/ Straight Bar (4 sets of 20)
DB Kickbacks (4 sets of 12-20)
V Bar Pressdowns (3 sets of 15, 1 triple dropset)
DB Skulls (3 sets of 8-12)
EZ Bar Curls (4 sets of 15-20)
Reverse Grip Cable Curls (4 sets of 15-20)
Couldn't resist finishing up with sime biceps to get that full arm pump. Finished the week off with a bang. Now time for the big cheat meal tomorrow.
Back (and Bi's / Forearms) 10.4.15
6 AM: CARDIO (45 MIN)
Saturdays are my off day/cheat meal. For my cheat yesterday I had Longhorn Steakhouse; a 10 oz Strip, loaded baked potato, and lots of honey wheat bread. And for desert there were pastries from the local pie shop. Woke up Saturday morning @ 204...woke up Sunday @ 208. Not too bad, I've gained a lot more on cheat days. I should be back down within a day or two.
9 AM: BACK (& BI'S / FOREARMS)
Preworkout: 1/2 Bottle ABB N.O. Pumped, 1/2 packet Allmax Razor8, Cellucor NO3, Creatine, Taurine.
Assisted Chins (8 sets of 8-20)
Hammer Strength Row (4 sets of 12-20)
Close Grip Pulldown (5 sets of 12-20)
Hammer Strength High Row (4 sets of 12-20)
Standing Cable Rows (3 sets of 12-20)
Preacher DB Curls (3 sets of 8-12)
Reverse EZ Bar Preacher Curls (3 sets of 12-15)
Hammer Rope Curls (4 sets of 15-30)
Behind the Back Wrist Curls (4 sets of 12-20)
Shoulders & Tri's 10.9.15
SHOULDERS (& TRI'S)
Preworkout: Animal Rage XL, Cellucor NO3, Creatine, Taurine
Intraworkout: Animal Juiced Aminos
Seated DB Laterals
(4 sets of 20-40)
Standing DB Laterals
(4 sets of 12-20)
Reverse Pec Dek
(4 sets of 20)
Upright Rows
(4 sets of 15-20)
DB Front Raises
(4 sets of 6-10)
DB Skulls
(4 sets of 12-20)
V Bar Pressdowns
(4 sets of 15-20)
Dip Machine
(4 sets of 20-30)
CARDIO (Treadmill, 45 min)
Back, Bi's, & Forearms 10.11.15
Woke up at 211 lbs. I can live with that. No big deal. Should be back down around 206 by the end of the week. Took a 15 mile drive down the highway to go train with my brother this morning at his gym. He hit chest and tri's while I did back, bi's, and forearms.
BODYPART: BACK, BI'S, FOREARMS
BENT OVER DB ROWS
(5 sets of 15-30)
ROPE PULLOVERS
(4 sets of 20)
HAMMER STRENGTH PULLDOWN
(4 sets of 12-20)*
*Got some help with some forced reps on the last 5-7 reps of each set. Real intense, grueling sets here...truly going beyond failure.
LAT PULLDOWN
(4 sets of 12-20)
T BAR ROWS
(5 sets of 20)
ONE ARM DB PREACHER CURLS
(3 sets of 12-20)
EZ BAR SPIDER CURLS
SUPERSET W/
BENT OVER DRAG CURLS
(3 supersets of 10-20)
CONCENTRATION CURLS
(3 sets of 15)
REVERSE GRIP CABLE CURLS
(5 sets of 20-40)
SEATED WRIST CURLS
(3 sets of 15-20)
BEHIND THE BACK WRIST CURLS
(3 sets of 20-25)
Cardio: Treadmill, 60 Min, Fasted
Pre/Intraworkout: Animal Rage XL, Animal Juiced Aminos, Pycnogenol, Grape Seed Extract, Creatine, Taurine.
Playlist: System of a Down, Korn, Limp Bizkit (Not quite my normal music selection...feeling nostalgic as fuck lately. Man I miss the late 90's...bout to bust my JNCO jeans out from the back of the closet!)