Biotest Summer Challenge!

Bigger Stronger Leaner Competitive Bodybuilding
21

Trainer back work-out.

Started off with one arm rows:

warm up on bike 10 minutes and stretch.

warm up 25 pnds X 20

55 X 12
75 X 12
85 X 8
95 X 8

downset of 30 pnd dumbells for 20 reps

(can go up to 120’s without touching ground)

Dumbell had to touch floor and go up controlled.

Next right after:

reverse grip pull downs with (palms facing myself) pulley and the straight slightly bent at end bar. Like doing pullups sitting down with the bar moving up and down instead of you.

setting of 10 X 15

12 X 12
14 X 12
16 X 10
18 X 10

Pullups 2 sets palms facing away from body:

Failure + 2 with help spotting whole time
Pullups 2 sets palms facing toward myself:

Failure + 2 spotting all the time.

super set:

upper back sit machine(grab the two arms… palms down toward ground and pull toward you sitting. whatever that is called formally.

cable straight bar pulldowns. You step back and bend knees. Bend at waist. The motion is like your praying islam like with arms bring to shins then past head or “your not worthy from waynes world” Best way I can describe it.

Super Set:
sitting one was at 12 X 10
14 X 10
16 X 10
18 X 8

pulley pulldowns or whatever they are formally called:

6 X 15
8 X 12
9 X 10
11 X 10

interchanged each set between the two.

example: sit, pulley, sit pulley. Probably the defintion of superset, but I wanted to be as clear as I could.

Anway let me know what you pros think about the article and speed concern I have and the workouts with my trainer.

Oh and supplements used was.

10 minutes prior to working out carb/protein/1 liter of water.(Grow classic two scoops)

during: Surge + gatorade + 1 liter of water

After: Surge + gatorade + 1 liter of water

Tomarrow is legs with him again. I’ll keep you posted.

-Get Lifted

22

Got legs today!

23

ok last night was legs and it went well.

Here is what we did:

80 yard lunges 30 pound dumbbells.

Standing squats with 30 pound dumbells 2 sets, 15 reps.

Leg Extensions

One leg X 12 at a setting of 7.

One leg X 12 at a setting of 8.

One leg X 12 at a setting of 9.

One leg X 12 at a setting of 10 then still sitting both legs for 12.

Both legs, toes pointing to side X 15 at a setting of 10.

2nd one of those is same.

3rd same.

All these were done with 40 seconds rest.

Calves:

Leg press calves 20 reps.

Double calve raises body weight 25.

superset those and 4 sets of each.

This one I was not nearly as sore. I am barely sore today. In the butt area mostly.

Today is Shoulders.

-Get Lifted

24

Hilary Duff?

25

Brad- Yes, Hilary Duff… “Come clean” is a good song…

Shoulder workout from yesterday.

Military press:

25 X 15

60 X 12

70 X 10

75 X 10 W/ spot on last rep

80 X 8 W/ spot on last rep

85 X 6 W/ Spot on last rep

Standing fly’s:

15 X 20

20 X 15

25 X 10

30 X 10

35 X 8

One Arm straight raises past/up to head

20 X 10

25 X 8

30 X 8

35 X 6 “tired on this last set/ struggling”

Cable Shrugs straight up:

(2 second pause hold at top)

Super set^^^

Stack X 20

Setting of 9 X 30

Rest 40 seconds////

Stack X 20

Setting of 9 X 30

Rest///

Stack X 20

Setting of 9 X 30

Rest///

Stack X 20

Setting of 9 X 30

Mega Set?

Military press: No rest or setting down weight.

Full motion of 20 X 15

Partial of 20 X 15

Half way down than up of 20 X 15

Full motion of 20 X 15

Rest: 30 seonds:

Same thing as above… Shoulders workout done.

A little sore today, not bad.

Today is biceps and core/abs-

-Get Lifted

26

Chest today-

Last time after some heavy sets, I pushed 300 twice. It felt good. Then I went nuts with flat dumbell press, incline fly’s, cable crosses, pushups, and decline bench press.

Will see how my strength is today with the trainer. My eating has been going really well.

oh yeah, BTW have gained 3 pounds already. Only seven more to hit my goal… And I have a feeling I will surpass it as I get deeper in…

Speed is holding well… Want to get faster, faster, faster.

Anway, time to eat again, and shortly pictures are coming. I have noticed my back is getting bigger. These wings seem to be spreading now. I think I am noticing size on my back. It’s wierd, and it looks leaner as well. Something is def. changing.

Here we go

-Get Lifted

27

Get Lifted- Who do you play for?

28

Lifted,

On back day, I’d go for more sets of pullups. I’d go as wide as possible, definately wider than shoulder. Shoot for 4x10 and if you hit it, begin to add some weight with a weight belt.

Also, I didn’t see any barbell squats, just dumbbell. Trade the leg press machine for barbell squats. Go deep and heavy.

Finally, ask your trainer why s/he isn’t having you do deadlifts.

Bench, squats and deadlifts should be core. Everything else is isolation… (Or close to it.)

T-Bone2

29

T-bone2- Thanks Bro for the workout tips. I am guessing the reason why I didn’t do dead lifts last time for back was because I did something to my lower back during a previous back workout. I was doing dumbell dead lift things. Where I get dumbells and bend down and up at the lower back(knees bent). I “tweaked” it. Pissed me off. I couldn’t bend over very well for a week. It’s healed now. So I am guessing that is the reason why… I will ask him to do dead lifts though as you said and squating heavy. Any tips so I don’t do whatever I did again? How heavy on the squats? Will I need raps? I want to know so I can compare to what he tells me. :slight_smile:

It was wierd… I rarely have an issue with those type of lil pain things.

Thanks for the help bro.

-Get Lifted

30

Sounds good, guys. Just making sure!

31

Lifted,

Well, if you’ve injured your lower back recently start out deadlifts very light. Bad form on these with heavy weights can really screw your lower back! Start light and add weight until you (1) either can’t hold the bar anymore or (2) can feel pain in your lower back. If you feel a pain, don’t continue or you may re-injure your lower back.

For squats, form is also paramount. Everyone is different, so I can’t advise you how much to go for. Make sure the safety bars are adequately positioned in the cage. Start with just the bar and see how it feels. Your trainer should (hopefully) be able to assist with form. Add a plate on each side to see how it feels. Load accordingly from there. The greatest benefit comes from going deep. This may be difficult if your leg muscles are tight and you haven’t sufficiently stretched.

Let us know how it goes.

T-Bone2

32

I’m not injured, it feels much better and the tightness is almost all gone. I did arms yesterday and here is what I did.

-Arms Biceps-

Alt. Dumbell curls:

Warmup 30 X 15

45 X 10
55 X 8
65 X 6

Downset- half of weight 30 X 20

One arm, armpit on head rest at incline position curls:

Each arm-
20 X 10
25 X 8
30 X 6

Downset- Half of weight 20 X 20 each arm

Standing both arm iso? curls. Palms facing out elbows in:

15 X 15
20 X 15
25 X 15

-Arms Triceps-

Pushdowns cable: Super set/ Dips on dip rack:

Setting of 9 X 15

12 dips

14 X 10

12 dips

16 X 8

8 dips (tired)

Stack X 5

4 dips 8 with help (hosed)

1 minute break

One arm palms facing toward me cable extension:

setting of 2 X 10

3 X 10

4 X 7 (spent again)

-Arms Forearms-

PVC pipe 10 pounds hanging:

Up and down Twice Superset/

45 pound weight close grip lift to chest and squeeze forearms for a second at top.

4 sets.

Done.

As Always supplements used are:

Surge/gatorade/5g creatine/ workout,post workout

Oh and Ten minutes prior to working out Grow!

I’ll let you know what I train today with my trainer as soon as I call him.

-Get Lifted

33

Chest this morning.

Incline fly’s laying down (feet up in air crossed, no twisting.)

warmup 25 X 20

35 X 15
40 X 15
45 X 15
50 X 15

Flat dumbell press:

50 X 12
60 X 12
70 X 12
80 X 10

Pushups superset/ Fly’s laying down again:

20 pushups
25 X 20
20 pushups
30 X 20

Bench press regular grip:

85 pounds X 15 Pause 2 seconds at bottom.

Bench press wide grip:

85 X 15 pause 2 seconds.

Switch to regular grip quick bang out 12 reps.

Bench Press regular grip:

85 X 15 pause 2 seconds. No rest, 15 reps bang out.

Bench wide grip again:

85 X 10 pause 2 seconds in hole again. rep out 15 regular grip.

-Get Lifted