Workout-Back, Shoulders, and Biceps

Today was an amazing workout! My strength is definitely starting to increase pretty significantly.

Back

Pull-ups  0/10, 0/10, 0/9

Neutral Grip Seated Cable Rows 100/15, 120/15, 160/12, 200/6, 200/6(new personal best)

Supinated Close Grip lat pulldowns  120/12,  140/12, 140/10

Supinated Bent Over Barbell Rows  95/20, 115/15, 135/20, 145/15, 165/15

DB Rows Single Arm 65/12, 75/12, 90/12

Shoulders

DB Shoulder Press  60/10, 60/10, 60/10

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1 arm DB Side Raises 40/10, 50/10

DB Front Raises 20/12, 20/12, 20/12

Biceps

Standing Cambered Bar Bicep Curls 20/30, 20/20 , 20/15, 20/15

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1-arm DB Concentration Curls 15/12, 15/10, 15/8, 15/6

1-armDB preacher Hammer Curls 15/10, 15/10, 15/8

Diet & Supplementation

Meal 1: 1 scoop Cellucor Nitro-sport protein

Meal2 1 medium grapefruit, 4oz spinach, 6oz chicken, 3 whole eggs, 1 cup egg beaters, 12 almonds

Meal3:8oz chicken, 4oz yams, 1 medium Apple

Pre-Workout: 1 pack Cellucor M5,3 tabs Cellucor p6

Post-Workout: 1 scoop Cellucor Nitro-Sport Protein, (stillOut of cellucors R3 should have some in soon)

Meal 4: 1cup White Rice, 6oz chicken

Meal 5:6oz chicken, 4oz spinach, 1/4 cup tomato, 1/2 cup cucumbers

Meal 6:4oz chicken 2 cups broccoli

Meal7: 2 caps Cellucor P6 Extreme, 2 scoops Casein Protein powder

Workout-Biceps & Back

Pull-ups  0/12, 0/12

Standing Alt DB Curls   30/12,40/10, 45/6, 50/6, 50/6

1-arm Standing DB Curls  25/12, 25/10, 25/10, 25/8

Hammer Curls 20/14, 20/10, 20/10,20/10

Wide Grip Pronated Seated Cable Rows 100/20, 120/15,  140/15, 160/8

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1-arm DB Rows 40/20, 40/15, 40/20, 40/8

Seated Neutral Grip Cable Rows 80/20,  100/20,  120/12

Diet & Supplementation

Meal 1: 1 scoop Cellucor Nitro-sport protein

Meal2 1 medium grapefruit, 4oz spinach, 4oz chicken, 2 whole eggs, 1/2 cup egg beaters, 1 pack kashi oatmeal, 1/4 cup raisins, 24 almonds

Meal3:8oz lean ground beef, 1/4 cup brown rice, 1 Orange

Pre-Workout: 1 pack Cellucor M5,3 tabs Cellucor P6 Extreme

Post-Workout: 1 scoop Cellucor Nitro-Sport Protein, 4 tabs Cellucor R3

Meal 4: 8oz baked potato, 6oz chicken

Meal 5:6oz chicken, 4oz spinach, 1/4 cup tomato, 1/2 cup cucumbers

Meal 6:4oz chicken 1 cup green beans

Meal7:4 caps Cellucor R3, 2 caps Cellucor p6, 2 scoops Casein Protein powder

My lower back was still really tight today and I didn’t wanna push it too far. I decided to still post the workout even though I went much lighter then I would normally go and chose to do more reps rather than more weight. So just know that this workout is not a good representation of my normal routine and what I’m capable of.

Back

Pull-ups 0/12(wide grip), 0/8(neutral grip), 0/6 (wide grip), 0/6 (neutral grip)

Bent over barbell rows(upper body at a higher angle) 135/15, 135/15, 135/12

1-arm DB rows 45/20, 45/20, 45/15

T-bar rows(neutral grip) 45/20, 45/25, 70/20

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Wide Grip front lat pull-downs 100/15, 100/12, 100/15

1-arm seated cable rows 50/12, 50/10

Shoulders

Behind the neck barbell military presses 45/15, 45/15, 45/20

DB side raises 20/10, 20/10, 20/10

Biceps

Seated cambered bar close grip preacher curls 20/20, 20/10, 20/8

Alt DB Hammer curls 25/12, 25/12, 25/12

Overall considering how bad my back was feeling last week it was a pretty good workout and I feel like my back should be much better soon. Then I will be back up to a level of  performance that I had reached prior to the back injury. Then I can really push my self again and see how far I can go with the help of the cellucor stack.

Diet & Supplementation

Meal 1: 1 scoop Cellucor Nitro-sport protein

Meal2 1 medium grapefruit, 4oz spinach, 4oz chicken, 2 whole eggs, 1/2 cup egg beaters, 1 pack kashi oatmeal, 1/4 cup raisins, 24 almonds

Meal3:8oz lean ground beef, 1/4 cup brown rice, 1 medium Apple

Pre-Workout: 1 pack Cellucor M5,3 tabs Cellucor P6 Extreme

Post-Workout: 1 scoop Cellucor Nitro-Sport Protein, 4 tabs Cellucor R3

Meal 4: 8oz baked potato, 6oz chicken

Meal 5:6oz chicken, 4oz spinach, 1/4 cup tomato, 1/2 cup cucumbers

Meal 6:4oz chicken 1 cup green beans

Meal7:4 caps Cellucor R3, 2 caps Cellucor p6, 2 scoops Casein Protein powder

Back & Biceps

Back

Deadlifts 180/12, 270/10, 270/10, 270/10, 270/10

Standing Neutral Grip T-bar Rows 90/12,135/15, 180/10, 180/10

Neutral Grip Lat-pulldowns 120/12, 140/10, 160/10, 160/10

Seated Wide Neutral Grip  cable rows 100/15, 100/15, 100/15

Biceps

Cambered bar wide grip barbell curls 50/12,50/12, 50/10, 50/10

1-arm cable curls 20/15, 30/12,30/10, 30/8

1-arm seated DB Preacher Curls 15/10,15/10, 15/8

Diet & Supplementation

Meal 1: , 1 scoop Cellucor Nitro-sport protein

Meal2 2 cups watermelon, 4oz spinach, 6oz chicken, 3 whole eggs, 1 cup egg beaters, 12 almonds

Meal3:8oz chicken, 4oz yams, 1 medium Apple

Pre-Workout: 1 pack Cellucor M5,3 tabs Cellucor P6 Extreme

Post-Workout: 1 scoop Cellucor Nitro-Sport Protein, 4 tabs Cellucor R3

Meal 4: 1/2 cup white rice, 6oz chicken

Meal 5:6oz chicken, 4oz spinach, 1/4 cup tomato, 1/2 cup cucumbers

Meal 6:4oz chicken 2 cups broccoli

Meal7:4 caps Cellucor R3, 2 caps Cellucor p6, 2 scoops Casein Protein powder

I’m always receiving questions regarding my favorite ab exercises and how often I work them out. So I figured I would take some time to discuss this issue and give some of my personal favorites. So if your tired of boring old crunches and are looking for some new exercises to spice up the routine and carve out that chiseled midsection you will want to read on.

First off frequency I usually train abs 3 times per week for about 15-20minutes at a time. I chose to split up my routines to target specific regions of the Abdominals. My personal routine looks like this Mon-Obliques, Wed-Lower abs, Friday-Upper Abs. Now that’s just where my main focus is when selecting exercises, but I work the entire abdominal region top, middle, and bottom a little bit each workout.

My favorite exercises for targeting the obliques are:

1.)Hanging Wind Shield Wipers

2.)Weighted side bends-Hold db down at side arm straightened and raise db by crunching the abdominal on the opposite side of arm holding weight.

3.)Side Plank with hip raise

My Favorite exercises for targeting the lower abs are:

1.)Hanging leg raises

2.)Weighted knee ups-Sit on edge of bench and bring your knees in towards your chest an then straighten them back out in front of you

3.)Reverse crunches

My favorite exercises for targeting the upper/middle abs are:

1.)Slow controlled Decline Crunches

2.)Weighted rope crunches-attach a rope to the upper pulley on a cable machine, hold rope behind head while kneeling on floor in front of weight stack, slowly perform a crunch bringing your elbows down towards your knees. Pause at the bottom and then slow return to starting position.

3.)Exercise ball roll-outs-starting position shown, continue to roll out keeping your forearms on the ball stretching as far out as you can go then, using your mid section pull your body back to the starting position.

Those are the exercises I chose on a routine basis to help me sculpt the shredded six pack I currently have developed. Hopefully this gives you some other selections to chose form and try out. If your not seeing the results you want its always good to try and mix things up and give the body some new exercises it has to adapt to.