Update
D and I DESTROYED upper body on Sat and I killed chest delts and tris today. I have alot to type today so let me get started lol
1-bent over barbell rows (underhand grip) 255 5 sets x 5 reps
one set to failure on pull ups
2-flat bench dumb press
125 pound dumbbells 5 sets x 5 reps
one set to failure on incline flyes with 60′s (11 I think)
3-standing barbell push press
5 sets x 3 reps with 175 pounds
one set to failure on rotator rear delt exercise
4-alternating dum curls
5 sets x 4 reps with 60 pound dumbbells
one set of two arm hammer curls to failure
5-close grip bench press
5 sets x 2 reps with 245 pounds
one set to failure on rope pressdowns
20 min cardio some interval training
today
incline hammer strength
25 each side x 15
45 each side x 10
two 45′s each side x 10
three 45′s each side x 10 (close to failure)
3 45′s and a 25 each side fail x 6 rest pause 2 more, drop to 3 45′s and got 3 more
decline dumbbell presses
4 sets x 10 reps with 80 pound dumbbells not to failure
incline flyes two sets to failure with 60′s
low cable cross overs 3 sets not to failure x 10 reps
one set to failure on dips with 25 pound plate x 13 plus a few partials
run the rack on side laterals all to fail 25, 20, 15 10 round one and 20, 15, 10, 5 round two
rear delt exercise 3 sets not failure x 15
side lateral hammer machine 3 sets, first 2 x 10 close and last set full and partial failure with 25 each side
rear delt machine exercise two sets to failure one was over 200 failed around 8 second was lighter by a few notches got like 12 more
rope pressdowns 4 sets x 10 reps not failure
dumbbell skull crushers 3 sets to fail with 15′s first set was over 20 reps. My right elbow is killing me all the time on this new routine. I’ll get to that in a second though.
I did back and forth one arm reverse pressdowns 3 sets x 10 not fail then one more till failure. So I like how full I look and the pumps I’ve been getting with the increased frequency and volume. But My joints are getting hammered. So This is what I’m going to try:
day 1-power legs
day 2-power upper
day 3-off
day 4-chest, delts and tris
day 5-abs
day 6-legs
day 7-off
day 8-back and biceps
day 9-off or abs again
I’ll do cardio as I see fit, I like cardio and I def feel as if I need it mentally to ward off stress. My weight this morn was 192 after a fun weekend lol goal is to drop it back down to 188-190. I’m mainly counting protein and some portions but taking a break from being so perfect. I am keeping my mind open to new things like breakdancing lessons (yes lol), urbanathalon (you run over cars and do obstacle courses), yoga, and overall a better balanced life. I plan on competing with Nichole in an NPC non tested show in April of next year. I’d love to make middleweight but the cut off is 176 and a quarter and I weighed 176.4 at the NPA show. I’ll have to see what I look like about 8 weeks out and decide. I refuse to allow my morning weight to ever be over 195 between now and when I start dieting so I will have to keep cardio in and keep an eye on my weight. I’ve also started to slowly ween myself off all fat burners, energy drinks and caffiene. My body has been through the ringer by abusing these products for my last show. I became highly addicted to them and they altered my moods and anxiety levels severely. I am down to one cyotolean in am and one before workout along with scivation xtend (aminos) and 3/4ths scoop fast twitch. Ill cut it back to 1/2 and 1/2 cytolean with 1/2 scoop fast twitch then down to just 1/2 cyto before my workout with 1/2 fast twitch then just switch to cup coffee in am and xtend during workout. It supposedly isnt good for your CNS to be on these products for too long anyway. Well thats it for now peeps!!! keep training hard!!!!
