Verse of the day: To sum up, be harmonious, sympathetic, brotherly, kindhearted, and humble in spirit; -1 Peter 3:8
This was my last chest workout before I do the guest posing on Saturday. So, I was very focused on both stimulating size and muscle growth as well as adding lines and detail. It was a great workout. My joints felt pretty good, and I torched the pectorals. Here's how it looked:
5 sets of incline dumbbell press
2 sets of flat dumbbell press
4 sets of incline machine press
2 sets of cable crossovers
The whole thing took less than 30 minutes + my usual stretching and warm up + ab training + posing + cardio (so close to 1 1/2 hours total.)
Thursday, June 25, 2015
Tuesday, June 23, 2015
Tue., 6/23/15, Shoulders
Verse of the day: Therefore, to one who knows the right thing to do, and does not do it, to him it is sin. -James 4:17
Today was an excellent shoulder workout. The joints felt good and I was pretty strong on some of the movements I've been doing. It was mostly basic stuff... with a few twists. I started with my usual rotator cuff warm-up, then went straight to the machine lateral raise. I started light for high reps and slowly added weight and decreased the reps, and finished it off with a drop-set. Next was the rear lateral raise, but I lay on my side and used a hammer grip: 4 sets with the same weight. I finished off the isolation work with seated front dumbbell raises- just 2 sets of 12 and10. After that I went on to the Hammer Strength shoulder press, for 3 sets aiming for 12. I finished the shoulders off with traps: 3 sets of octagon bar shrugs ranging from 20 to 12 reps each set and ending with a drop-set. The weight portion took about 25-30 minutes + my thorough stretch before and after.
Today was an excellent shoulder workout. The joints felt good and I was pretty strong on some of the movements I've been doing. It was mostly basic stuff... with a few twists. I started with my usual rotator cuff warm-up, then went straight to the machine lateral raise. I started light for high reps and slowly added weight and decreased the reps, and finished it off with a drop-set. Next was the rear lateral raise, but I lay on my side and used a hammer grip: 4 sets with the same weight. I finished off the isolation work with seated front dumbbell raises- just 2 sets of 12 and10. After that I went on to the Hammer Strength shoulder press, for 3 sets aiming for 12. I finished the shoulders off with traps: 3 sets of octagon bar shrugs ranging from 20 to 12 reps each set and ending with a drop-set. The weight portion took about 25-30 minutes + my thorough stretch before and after.
Monday, June 22, 2015
Mon., 6/22/15, Arms
Verse of the day: Blessed are the merciful for they shall receive mercy. -Mat. 5:7
I got in a great workout this morning. I finished it in 22 minutes, so it was moving. Here it is:
5 super-sets barbell curl and lying triceps
2 super-sets hammer curl and seated triceps
2 super-sets spider curl and pushdown
2 super-sets preacher curl and pushdown
2 set crunch
1 set twisting crunch + vacuums
I got in a great workout this morning. I finished it in 22 minutes, so it was moving. Here it is:
5 super-sets barbell curl and lying triceps
2 super-sets hammer curl and seated triceps
2 super-sets spider curl and pushdown
2 super-sets preacher curl and pushdown
2 set crunch
1 set twisting crunch + vacuums
Friday, June 19, 2015
Fri., 6/19/15, Chest
Verse of the day: What is the source of the quarrels and conflicts among you? Is not the source your pleasures that wage war in your members? -James 4:1
Chest in 20 minutes... Boom! All basic. All focused. All intense... It had been 2 1/2 hours since I'd eaten protein and 4 hours since I'd eaten carb- I was tired and hungry.. So, no diddle-daddle. Work:
incline dumbbell press: 25s-25; 50s-10; 70s-8; 90s-6; 120s-5; 90s-10
flat dumbbell press hammer grip: 90s-8,8
cable fly: 155-12,10,8
Hammer Strength incline: 230-9
Chest in 20 minutes... Boom! All basic. All focused. All intense... It had been 2 1/2 hours since I'd eaten protein and 4 hours since I'd eaten carb- I was tired and hungry.. So, no diddle-daddle. Work:
incline dumbbell press: 25s-25; 50s-10; 70s-8; 90s-6; 120s-5; 90s-10
flat dumbbell press hammer grip: 90s-8,8
cable fly: 155-12,10,8
Hammer Strength incline: 230-9
Thursday, June 18, 2015
Wed., 6/18/15, Shoulders and Calves
Verse of the day: let everyone be quick to hear, slow to speak and slow to anger; for the anger of man does not achieve the righteousness of God. -James 1:19a-20
The shoulder workout this week was incredible. Today my deltoids are ridiculously sore. My left shoulder was feeling a little run down, so I changed stuff around. I decreased the weight and increased the reps. Here's how it looked:
(I always start shoulders and chest with several light weight/high rep rotator exercises.)
machine lateral: 50-25; 80-15; 110-12; 140-7
standing 1-arm rope rear lateral: 30-15; 40-15
lying side 1 arm rear lateral: 10-15,10
machine shoulder press: (I sat in the seat leaning forward without using the back.) 70-15; 100-10,8
hex bar shrug: 90-10; 180-10; 230-8,8
1-calf press: 90-20, 180-15, 270-10,5 (no rest)
machine calf raise: 400-20
The shoulder workout this week was incredible. Today my deltoids are ridiculously sore. My left shoulder was feeling a little run down, so I changed stuff around. I decreased the weight and increased the reps. Here's how it looked:
(I always start shoulders and chest with several light weight/high rep rotator exercises.)
machine lateral: 50-25; 80-15; 110-12; 140-7
standing 1-arm rope rear lateral: 30-15; 40-15
lying side 1 arm rear lateral: 10-15,10
machine shoulder press: (I sat in the seat leaning forward without using the back.) 70-15; 100-10,8
hex bar shrug: 90-10; 180-10; 230-8,8
1-calf press: 90-20, 180-15, 270-10,5 (no rest)
machine calf raise: 400-20
Tuesday, June 16, 2015
Tue., 6/16/15, Arms
Verse of the day: so that we confidently say, "The LORD is my Helper, I will not be afraid. What shall man do to me?" Heb. 13:6
I got in a great arm pump this morning. The volume was a little higher than last time, but still not crazy. As all ways, the intensity is up there and the rest is short. Here's how it looked:
5 super-sets straight bar curl with lying extension + 3 drop-sets
3 super-sets hammer curl with ling dumbbell extension
2 super-sets cable curl with under-hand pushdown
2 sets concentration curl
2 sets seated 1 arm extension
1 set reverse 1 arm pushdown
I got in a great arm pump this morning. The volume was a little higher than last time, but still not crazy. As all ways, the intensity is up there and the rest is short. Here's how it looked:
5 super-sets straight bar curl with lying extension + 3 drop-sets
3 super-sets hammer curl with ling dumbbell extension
2 super-sets cable curl with under-hand pushdown
2 sets concentration curl
2 sets seated 1 arm extension
1 set reverse 1 arm pushdown
Friday, June 12, 2015
6/12/15, Legs
Verse of the day: And without faith it is impossible to please Him, for he who comes to God must believe that He is, and He is a rewarder of those who seek Him. -Heb.11: 6
Today is high rep day. In order to avoid stressing the back and knees, I wanted to take a leg workout and not use heavy weight- just a lot of reps. It was an awesome pump. It is very challenging to do this many reps on the squat particularly, but it wi very effective. Here's how it looked:
squat: 45-25; 95-25; 135-25; 185-25; 225-25 (no wraps, just a belt. and the rest was short.)
leg press: 450-25 ( at this point only 1 set was necessary)
seated leg curl: 110-20; 140-?
lying leg curl: 125-?
calf press: 450-25 + 3 rest-pause sets
smith machine calf: 180-16; 360-16
:
Today is high rep day. In order to avoid stressing the back and knees, I wanted to take a leg workout and not use heavy weight- just a lot of reps. It was an awesome pump. It is very challenging to do this many reps on the squat particularly, but it wi very effective. Here's how it looked:
squat: 45-25; 95-25; 135-25; 185-25; 225-25 (no wraps, just a belt. and the rest was short.)
leg press: 450-25 ( at this point only 1 set was necessary)
seated leg curl: 110-20; 140-?
lying leg curl: 125-?
calf press: 450-25 + 3 rest-pause sets
smith machine calf: 180-16; 360-16
:
Wednesday, June 10, 2015
Wed., 6/10/15, ARMs
Verse of the day: Be anxious for nothing, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. -Phil. 4:6
I got an excellent arm pump early this morning. I really didn't rush it today. I just took my time and pumped the arms up (though, of course, I was not wasting time.) It was all very focused and controlled. Here's how it looked:
6 super-sets barbell curl and lying triceps extension
3 super-sets preacher curl and 1 arm reverse pushdown
3 super-sets concentration curl and seated 1 arm extension
1 finishing super-set cable curl and reverse grip pushdown
I got an excellent arm pump early this morning. I really didn't rush it today. I just took my time and pumped the arms up (though, of course, I was not wasting time.) It was all very focused and controlled. Here's how it looked:
6 super-sets barbell curl and lying triceps extension
3 super-sets preacher curl and 1 arm reverse pushdown
3 super-sets concentration curl and seated 1 arm extension
1 finishing super-set cable curl and reverse grip pushdown
Monday, June 8, 2015
Mon., 6/08/15, Chest
Verse of the day: Hence, also, He is able to save forever those who draw near to God through Him, since He always lives to make intercession for them. -Heb. 7:25
I got in a good chest workout this morning. Again, my focus was not on using the most weight, but on pumping the blood in there. I hit a total of 13 sets. Most of the sets were between 8 and 12 reps. I did 4 different exercise
incline Hammer Strength press
flat dumbbell press
cable fly (2 sets upright for lower chest and 1 set bent over for upper chest.)
incline dumbbell press
It was pretty fast- maybe 30 minutes from start to finish. There was no messing around and no talking.
I got in a good chest workout this morning. Again, my focus was not on using the most weight, but on pumping the blood in there. I hit a total of 13 sets. Most of the sets were between 8 and 12 reps. I did 4 different exercise
incline Hammer Strength press
flat dumbbell press
cable fly (2 sets upright for lower chest and 1 set bent over for upper chest.)
incline dumbbell press
It was pretty fast- maybe 30 minutes from start to finish. There was no messing around and no talking.
Friday, June 5, 2015
Fri., 6/5/15, Shoulders
Verse of the day: For every house is built by someone, but the builder of all things is the Lord. -Heb. 3:4
This was the best shoulder workout I've had in a while. It was just the right volume and intensity. I hit them from every angle. And it was fast! It took about 30 minutes from start to finish. Here's how it looked:
seated lateral raise: 10s-25; 15s-15; 25s-12; 30s-12; 35s-12
seated front raise: 25s-15; 30s-12; 35s-8
seated cable rear lateral raise: 60-12,12,12
seated dumbbell press: 50s-15; 60s-12; 70s-9
hect-bar shrug: 90-20; 180-12
This was the best shoulder workout I've had in a while. It was just the right volume and intensity. I hit them from every angle. And it was fast! It took about 30 minutes from start to finish. Here's how it looked:
seated lateral raise: 10s-25; 15s-15; 25s-12; 30s-12; 35s-12
seated front raise: 25s-15; 30s-12; 35s-8
seated cable rear lateral raise: 60-12,12,12
seated dumbbell press: 50s-15; 60s-12; 70s-9
hect-bar shrug: 90-20; 180-12
Thursday, June 4, 2015
Thu., 6/04/15, Arms
Verse of the day: In Thee, O LORD, I have taken refuge; let me never be put to shame. -Ps. 71:1
Today was my first workout for just biceps and triceps in a couple months. It was a great pump. I super-set everything (biceps/triceps) and had very little rest. I was not trying to use as much weight as possible, but just pump the muscle as full as possible. Here's how it looked:
5 super-sets of barbell curls with lying triceps extensions
3 sets of preacher curls with pushdowns
3 sets of seated hammer curls with seated 1-arm dumbbell extensions
1 set curl
1 set 1-arm rope pushdown
this took about 25 minutes
Today was my first workout for just biceps and triceps in a couple months. It was a great pump. I super-set everything (biceps/triceps) and had very little rest. I was not trying to use as much weight as possible, but just pump the muscle as full as possible. Here's how it looked:
5 super-sets of barbell curls with lying triceps extensions
3 sets of preacher curls with pushdowns
3 sets of seated hammer curls with seated 1-arm dumbbell extensions
1 set curl
1 set 1-arm rope pushdown
this took about 25 minutes
Wednesday, June 3, 2015
Wed., 6/03/15, Back
Verse of the day: Unless the Lord builds the house, they that build it labor in vain -Ps. 124:1
I got in a great back workout this afternoon. It was fast, focused and intense. I've been focusing more on the upper back, as this is a weaker area, and I've just not wanted to put too much stress on the lower back. Here's how it looked:
Medium grip pulldown: 90-25; 135-15;180-12;195-12;210-8
seated row: 150-12; 160-12; 170-12
machine fixed handle pulldown (wide, facing away from machine): 145-10,10
straight arm rope pulldown: 120-12
bent over rope row: 160-12
wide grip bent over row: 135-12; 185-9,6
V-grip pulldown: 180-10
bosu ball crunch, swiss ball crunch, twist crunch, rope crunch, cable serratus crunch
This all took about 30 minutes.
I got in a great back workout this afternoon. It was fast, focused and intense. I've been focusing more on the upper back, as this is a weaker area, and I've just not wanted to put too much stress on the lower back. Here's how it looked:
Medium grip pulldown: 90-25; 135-15;180-12;195-12;210-8
seated row: 150-12; 160-12; 170-12
machine fixed handle pulldown (wide, facing away from machine): 145-10,10
straight arm rope pulldown: 120-12
bent over rope row: 160-12
wide grip bent over row: 135-12; 185-9,6
V-grip pulldown: 180-10
bosu ball crunch, swiss ball crunch, twist crunch, rope crunch, cable serratus crunch
This all took about 30 minutes.
Tuesday, June 2, 2015
Tue., 6/02/15, Chest
Verse of the day: But avoid worldly and empty chatter, for it will lead to further ungodliness. -2 Tim 2:16
I got in a great chest workout this morning. This was the first time in a while that I have trained chest all by itself. I've been pairing it with either shoulders and triceps or the whole upper body... So my chest will be sore tomorrow. Taking it from 7-8 sets for a muscle to 13 sets will cause a little stir for sure. My abs are finally not sot ridiculously sore. Yesterday was rough. Starting Friday I've been adding 1 set a day to my ab workout, and they have not been appreciating it. I usually train abs 2-4 days a week with a few sets at the end of a weight session; pre-contest- or pre-guest pose as it is- I train abs every day with 5-10 sets plus some vacuums. Here's how today's workout looked:
incline Hammer Strength press: 50-25; 90-10; 180-10; 270-10; 360-4
incline dumbbell press: 80s-12; 90s-10,7
flat dumbbell press: 85s-12,8
cable fly (low, for lower chest): 125-15,9,12
bench crunch/twist crunch/floor crunch/rope crunch/bench crunch/twist crunch
I got in a great chest workout this morning. This was the first time in a while that I have trained chest all by itself. I've been pairing it with either shoulders and triceps or the whole upper body... So my chest will be sore tomorrow. Taking it from 7-8 sets for a muscle to 13 sets will cause a little stir for sure. My abs are finally not sot ridiculously sore. Yesterday was rough. Starting Friday I've been adding 1 set a day to my ab workout, and they have not been appreciating it. I usually train abs 2-4 days a week with a few sets at the end of a weight session; pre-contest- or pre-guest pose as it is- I train abs every day with 5-10 sets plus some vacuums. Here's how today's workout looked:
incline Hammer Strength press: 50-25; 90-10; 180-10; 270-10; 360-4
incline dumbbell press: 80s-12; 90s-10,7
flat dumbbell press: 85s-12,8
cable fly (low, for lower chest): 125-15,9,12
bench crunch/twist crunch/floor crunch/rope crunch/bench crunch/twist crunch
Monday, June 1, 2015
Mon., 6/01/15, Legs
Verse of the day: The Lord will deliver me from every evil deed, and will bring me safely to His heavenly kingdom; to Him be the glory forever and ever. Amen. -1 Tim. 4:18
After having just laid out the great split for the next month, I trained my legs this morning while they were not ready to be trained. Nothing got injured, but I think I will probably just spread it all out a little. We'll see how it goes...
I did get in a good leg pump this morning, I can just feel the same tight, sore feel that I had just before I pulled my groin a few years ago (again, I was trying to train my legs with higher frequency than beneficial.) But, it was all the normal stuff: squats, presses, leg curls and calf presses.
After having just laid out the great split for the next month, I trained my legs this morning while they were not ready to be trained. Nothing got injured, but I think I will probably just spread it all out a little. We'll see how it goes...
I did get in a good leg pump this morning, I can just feel the same tight, sore feel that I had just before I pulled my groin a few years ago (again, I was trying to train my legs with higher frequency than beneficial.) But, it was all the normal stuff: squats, presses, leg curls and calf presses.
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