Front Squats - 205x8, 225x4
Arms
rope pushdowns
scott extension - 100x8
One arm ext - 30sx8
smith cgbp - 175x8
dips
ez bar curls - 95x8, 105x7
preacher curls - 75x8
hammer curls - 45s x 8
concentration curls - 35x8
donkey calves - 360x20
i added an arm day so now i train arms more frequently…i may do same with lats once my arms improve
deadlift - 405x3
Im going to take the weight down and hit deads in the 6-8 range now…
Deltoids
Ruehl presses - 185x8, 205x3
front raises - 30x10
laterals - 35x8
cable laterals - 35x8
cable rear delt - 25x10
er face pull - 30x12
bb shrugs - 245x20, 275x10
donkey calves - 380x20
I can tell that I will have to put even more effort than I am now to get to the next level…It’s not volume but rather bringing my mind to another level…It’s a mental block that I need to break past…it’s the the last thing that stands in my path…and I will give it everything I have…
I will know my true potential…
Back biceps
Lat pulldowns - 180x7
v handle pulldowns - 165x10
bb rows - 245x8, 265x6
cable rows - 200x8
bb curls - 105x8, 125x4
hs preacher - 2 plates and 10 x 8
cable curls - stack x 10
standing calves - 250x20, 300x10
the pump in my biceps is starting to get painful now…i think what im doing is working…
Chest Triceps
Bench - 205x8, 225x3 plus 1 assist
incline - 155x8, 185x5
inc flys - 55sx8
smith CGBP - 195x8
db ext - 30x8, 35sx6
pushdowns
im focusing more on getting a stretch and performing my iso tri movements with more quality than before…i believe i was compensating before…for the first time, i felt a pump all the way down from the back of my delt to my elbow…
Legs
Back Squat - 245x8, 265x7
Leg press - 5 plates x 12
RDL - 185x20
Hamstring curl - 180x10
Standing Calves - 250x20
Seated calves - 3 plates x 10
Motivation for tomorrow’s arm day…
Arms…
1 arm ext - 25sx12
Scott Extension - 120x10
rope pushdowns -
one arm curl - 35sx12
one arm cable - 40sx12
pinwheels - 60s x 8
then did some more tri pushdowns
my arms are mega pumped.
I weigh about 198 now as well…up from 180 since beg of feb…so i gained 18lbs in 1.5 months…i was about 190 in my AV, so I’ve gained quite a bit since then and mainly in my upper body…I’ll post another BDB soon
Shoulders/Traps
Smith Presses - 185x10, 205x7
Hs shoulder press - 2 plates x 8
laterals - 40x10
cable laterals - 45x8
cable rear delts - 35x8
er face pull - 40x10
shrugs - 275x20, 295x12
calves - 250x20
Back
Lat pulldowns - 195x8
v handle pulldowns - 180x8
hs high row - 2 plates x 8 LR
BB row - 245x8
cable row - 200 x 7
HS dy row - 3 plates x 8 LR
Im training on a 5 way rotated over 6 day training week now…its the only way I can hit the bodyparts with the intensity they derserve…
Chest
Flat DB bench - 90s x 8
incline db - 70s x 12
db fly - 50s x 10
cable flys - 55 x 12
calves - 300x10
i like Barbells better lol…
Legs…
Front Squat - 185x10, 205x6
Leg Press - 5 plates x 12
RDL - 185x20
Hamstring Curl - 180x12
Donkey Calves - 300x20
Seated calves - 2 plates x 20
I did less weight than last week, but this workout was harder and better…I watched a vid of evan centopani and jay cutler training chest on another site, and I realized that there is alot more to bodybuilding than simply pushing through the exercises…You really need to concentrate and focus on obliterating the muscle…you could see how Jay was so much better at it than evan, and evan is extremley smart about training already so it was really cool to see that…
I really focused on my quads for the front squats and it became a whole lot harder than moving weight from A to B…the exercises themselves are not the end all…It’s what you do with them that is truly important…
arms
close grip - 165x8
bb extensions - 75x8
db oh ext - 65x8
oh cable ext - 90 x 10
machine dips - 135x8
bb curls - 95x8
one arm db - 40 x 8
hs preacher - 3 25s x 8
one arm cable - 40 x 8
i tried to focus on the muscle and start to really develop my technique…I had to drop significant weight on close grips doing this…I could feel when my chest/delts were coming into to play to help me get my last rep on close grip but all the previous reps were all tri…It makes sense that my close grip is pitifully weak as my triceps are probably my worst bodypart…Im hoping i can really bring up my tri sweep so i can hit some decent doubel bicep poses soon…
delts
smith press - 205 x 8
front raises - 40s x 10
side rasies - 40s x 10
rear delt machine - 100 x 12
shrugs - 245x20
Back
pulldowns - 195x8
v handle - 180x8
hs highr row - 2 plates and 10 x 8
yates deadlift - 315x10
hs dy row - 3 plates and 10 x 8
cable row - 150x8
Pathetic…
chest
incline bench - 185 x 8
flat - 205 x 8
incline flys - 50s x 8
cable flys - 60 x 12
pullovers - 75 x 10
some triceps
oh cable ext - 90 x 8
cable kickback - 40? x 10
calves - 250x10
i bought a lot of steaks to try to get past this barrier…
legs
squat - 275x8
hack squat - 185 x 12
leg press - 5 plates x 10
rdl - 185 x 20
hamstring curl - stack x 8
standing calves - 250 x 12
seated - 2 plates and 35 x 10
Arms
close grip - 185x8, 205x4
bb extensions - 85x10
db oh exension - 70x10
1 arm cable ext -
pushdowns -
alt curl - 50s x 8
hs preacher - 3 25s x 8
1 arm spider - 30x8
rope curls - 80x8
calves - 250x20, 315x6
the legend…