11/21/2011 – Biceps/ Triceps pt. 1

Today I worked both biceps and triceps. The reason is did this, is I see that allot of the pros do this and I wanted to give it a try. I first fully exhausted my biceps and then did my tricep workout. This was awesome, it gave me an incredible pump, but it also made me focus on my triceps.

Biceps –

Concentraion Curls – 4sets of 10 at 30lbs Dumbbell

Hammer Curls – 4sets of 10 at 20lbs

Seated Dumbbell Curls – 4sets of 10 at 20lbs

Cable Preacher Curl – 4sets of 10 at 80lbs

One Arm Preacher Curl – 4sets of 10 at 36lbs

Triceps –

Rope Pulldown – 4sets of 10 at 60lbs

Overhead Dumbbell Extension – 4sets of 10 at 20lbs

Reverse Grip Pulldown – 4sets of 12 at 36lbs

There will be a day 2 of triceps later in the week, I am trying to bring out the heads of my triceps a little more. So I feel by splitting the workout I can hit them harder.

My vascularity is way up, I can see veins all the way around my forearms, and around my biceps, triceps, and elbow.

Cardio – 1 session today, my left ankle is hurting really bad, I also had some cramping in my legs during my run.

11/16/2011 – Wednesday

Really trying to focus on my diet. When I was bulking I really didn’t do much diet research, I regret that now. The knowledge that I have now in regards to carb timing, foods that are better to eat certain times of the day. Has really helped me see some results, I have increased energy in the gym, and out of the gym. My vascularity is way up, you can begin to see the “road map” beginning to show up. My muscle seperation is beginning to come through, which is something I have never seen in myself before. Something that is truly amazing to me is that even though I am in a contest diet and I can see changes in my phyique I am not dropping weight on the scale.

7AM – Protein shake (tomorrow going to mix in some oatmeal) added carbs

9AM – Cardio Session

10AM – Breakfast – 1cup Oatmeal, 6egg whites, 1whole egg, 2 strips turkey bacon

12 – Protein Shake

1:30 – Tilapia, 1 med. sweet potato

2:30 – 3:30 – Workout

3:45 – After workout Protein Shake

5:30 – Cardio Session 2

6:30 – Chicken Breast, either brown rice or sweet potato

9:00 – Chicken Breast (keep carbs low before bed)

11/09/2011 – Biceps/ Quads Day 1

I am in the 2nd day of contest prep, so far so good. I have stuck to my diet perfectly, cardio has begun with two- half hour sessions each day. As the contest gets closer if I don’t feel I am where I should be I will step up the cardio. Soon I will begin tanning and practice posing. The hardest part for me is going to be coming up with a posing routine to music. I have to create a 60 second posing routine to music. I have been listing to different songs everyday trying to get an idea as to what will fit my style and personality.

Today was biceps and part of my quads.

Cable Curl – 1 warm up set, 4 sets of 8 reps at 82lbs

Single Arm Cable Curl (I hit this from as many different angles as I can) 4 sets of 8 reps at 36lbs

Hammer Curl – 4 sets of 10 reps at 40lbs

Reverse Curl – 4 sets of 15 reps at 48lbs

Pump Sets – 2 sets of cable curl flexing bicep through entire movement to failure

Quads – Leg Press 4 sets of 20 reps at 108lbs  – Not so much going to size here as I am definition

Stomach – Bodyweight Cruches 4 sets to failure

Cardio – So far today one- half hour session before breakfast. Will do one more session before bed.

 

6/16/11 – Biceps, Quads, and Calves

Today was one of the most hardcore workouts I’ve had in a long time. I don’t think I have addressed what my pre-workout supplements are, currently I take: Glutamine 10g pre and post workout, 5g Creatine (there is another 5g in my pre-workout drink. After my workout I have a protein shake with 2% milk. Within an hour after my workout I have a meal that is high in carbs and protein. Today for example will be 2 cups rice with 12-16oz of steak.

Biceps:

Cable Curl – 8sets x 12 reps at 45lbs

Hammer Curl – 8sets x 12 reps at 20lbs

Reverse Curl – 8sets x 12 reps at 20lbs

Dumbbell Curl – 8sets x 12 reps at 20lbs (I rotate this curl up and down) I hope that make sense.

Calves:

Smith Machine Calf Raises – 8sets x 12 reps at 125lbs – I raise my feet off of the ground with a block so I can full extend my calves.

Quads:

Squats – 8sets x 12 reps at 200lbs – I take my squats as deep as I can go with my butt almost touching the ground

Leg Press – 8sets x 12 reps at 185lbs

 

2/14/11 – Biceps

I always change my workouts up after 2 weeks of the same routine. Your body likes to maintain a balance, and if you perform the same workout or lifts for to many weeks you will quit seeing results. I moved Biceps to Monday. Here is the workout:

EZ Bar Cable Curls – Warmup – 2sets x 10reps x 36lbs

                                         Workout – 5sets x 15reps x 36lbs

Concentration Curls – 5sets x 10reps x 20lbs

Hammer Curls – 5sets x 10reps x 20lbs

Overhead Cable Curls – 5sets x 10reps x 24lbs

FST -7  – EZ Bar Cable Curls at 24lbs