Workout-Biceps, Shoulders, Back

Biceps

Barbell Curls 95/8, 95/8, 95/8, 95/8

Standing Alt DB Curls 40/10, 50/8, 55/5

Neutral Grip Front Pulldowns  120/12, 140/10, 140/8

Seated Close Grip Cambered Bar Preacher Curls 50/10, 50/7, 50/6

Reverse Grip Barbell Curls  45/20, 45/25, 45/15, 45/15

Shoulders

Front Barbell Military Press 115/10, 115/8, 115/8

DB Lateral Raises 25/10, 25/10, 25/10

DB Front Raises 25/10,25/10, 25/10

Bent Over Rear Delt Raises 40/12, 40/12

Back

Neutral Grip Seated Cable Rows    70/15, 70/20, 70/20

Workout was really good, my biceps are starting to feel stronger. I will be looking to push them much harder coming up and trying to force some better growth from them. I didn’t do much back this workout, because I felt I need to give my shoulders more attention.

Diet & Supplementation

(6am)Meal 1: 1 scoop Cellucor Nitro-sport protein

(8:30am)Meal2 Medium Grapefruit, 4oz spinach, 4oz chicken, 2 whole eggs, 1/2 cup egg beaters, 1 pack kashi oatmeal, 1/4 cup raisins, 24 almonds

(11am)Meal3:8oz lean ground beef, 1/4 cup brown rice, 1 Orange

(12:45)Pre-Workout: 1 pack Cellucor M5 Extreme,3 tabs Cellucor p6

(3:30pm)Post-Workout: 1 scoop Cellucor Nitro-Sport Protein, (Still Waiting to get more of Cellucors R3 in)

(4:30pm)Meal 4: 8oz baked potato, 6oz chicken

(7:00pm)Meal 5:6oz chicken, 4oz spinach, 1/4 cup tomato, 1/2 cup cucumbers

(9:30pm)Meal 6:4oz chicken 1 cup green beans

(11pm)Meal7:, 2 caps Cellucor p6, 2 scoops Casein Protein powder

Sorry it took so long to get the update posted, my internet provider has been experiencing issues for the past couple of days. Hope you Have a great start to the week and look for updated pictures in the next post.

Workout: Back, Shoulders, Bis

Back

Pull-ups 0/13, 0/8, 0/6, 0/6

Seated Neutral Grip Cable Rows     80/20, 100/15,120/15, 150/12, 170/8 (During my second to last set here I felt a pop in my back, I was thinking I had re-injured it, just as it was starting to feel really good again. I rested for a little bit and then it began to feel loser and better. It turns out that it was a really good pop and has made my back feel so much better)

Neutral Grip Front Lat Pulldowns    120/12, 140/10, 140/10, 160/8

Seated 1-arm Machine Rows  45/21, 45/21, 70/10

Straight Arm Lat Pulldowns 60/15, 80/8, 80/8

Seated Rope High Pulls 40/20, 40/20, 40/20, 50/20

Shoulders

Seated Barbell Front Shoulder Press 45/20, 95/10, 95/10

Front DB Raises   20/12, 20/12,  20/15

+

Bent Arm Side DB Raises 20/20, 20/20,20/12

Cable Rear Delt Raises 20/12, 20/15

Biceps

Seated Alt DB Curls  40/12 40/6, 40/6

1-arm overhead Cable Curls 10/15, 20/12, 30/8

Overall this was a great workout, my back started feeling much better and I was able to do heavier weights than the previous few weeks. I’m excited to get back to lifting really heavy again and it looks like it should be soon!

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

Video From Today at the gym

I want your input, let me know what else you would like to see. Specific exercises  and any other info you would like me to start posting in these logs.

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.