Dude you will bounce back! I know the feeling! You are right! Time away with the people who are most important to us def trumps bodybuilding!
What gyms do you recommend there? I am going for 9 days for my honey moon in Dec!
Printable View
been getting some more food down, training has been great, up about 10 lbs in the last 3 weeks. Backing off on the food a tad to level out, make sure i can hold this weight consistently, then going to push it again. Currently hanging out about 233ish. Feeling strong and more importantly, my stomach is holding up pretty well pushing more food which has always been an issue - thats why i want to back off it a tad, make sure i dont overdo it, then do another small push. only looking to put on another few lbs, keep it tight, and add quality size. 2018 is going to be a crazy year, we will see if i can squeeze a show in there at some point :)
Cable row - lets of 10 working weight until 10 is very hard, then 3 sets
Prone Shrugs - 3 x 10
Face Pulls - 3 x 12
Dumbell pullovers - 3 x 10
Deadstop dumbell rows - 3 x 10
Dumbell shrugs 3 x 12 with 3 sec holds
Banded Hypers - 3 x failure
ez bar curl - 3 x 15 for warm ups, then 10 reps with 10 seconds rest x 5
hammer curls - 10 reps, 10 sec rest x 5
ex bar preacher curl - 3 x 10 3 sec eccentric
tri - set x 3 rounds:
rope pushdowns x 15
dips between benches x failure
db kickbacks x 8
Superset (2 rounds):
Skuullcrushers x 10 reps
seated overhead db ext x 8
laying curls - 4 x 10 suerset with walking lunges x failure
high and wide leg press - start with 2 plates per side, add 1 plate per side until cant get 8 reps
leg ext superset with adductors - 3 x 15
front and back lat pulldowns (10 front, 10 back) x 3
pullover machine: 3 x failure
cable rows 3 x 12
Machine Shoulder press - work the rack - start light, take small jumps until cant get 8 reps
DB swings - 60 reps, cut weight in half, 30 reps, cut weight in half 15 reps (1 set)
Shrugs - 3x15 with 3 sec squeeze
side laterals 3x15
dips - 3 x 15
single arm tri ext - 3 x 15
tri pushdowns - 3 x 15
adductor machine - 3 x 15
standing let curls 3x12, 4th set x 10 + 10 partials from the top, 10 partials from the middle, 10 partials from the bottom
Barbell squats - sets of 8 adding weight until you cant get 8
front squats - 3 x 12 after 2 warm up sets
leg ext - 3 x 10 + 8 partials from the bottom
stiff leg deads - 3 x 8
incline dumbell press - sets of 8 until cant get 8
incline barbell - sets of 12 until cant get 12
barbell bench - 4 x 6
stretch push ups - 2 x failure
heavy side laterals (partials) - 4 x 35
reverse peck deck - 3x15
6 ways - 3 x 10
face pulls - 3 x 10
chest supported row - 3 x 8
dumbell pullovers - 3 x 10
single arm supinated pulldown - 3 x 10
rack pulls - 3 x 6
barbell shugs - 3 x 12 with 1 sec hold
banded hypers - 3 x 20
Hammer curls superset with rope pushdowns - 4 rounds - (8 on hammer curls, 15 on rope pushdowns)
barbell curls superset with machine dips - - 4 rounds - 8 reps on curls with 3 second decent and 15 on machine dips
ez bar preacher curls supeset with dumbell lying ext - 4 rounds - 6 on curls, 10 on lying exts
intra set stretching- 15 second hard bi and tri stretch after each set on 3rd super set
Now that's a diet ^^. If anyone is looking for "how it's done", look no further than this^. No secrets. Just a massive amount of quality food.