Lately I have really been enjoying my Tricep workouts. I purchased a tricep pulldown rope, and it slammed my Triceps. Here is my workout:
Pulldown Rope: Warmup – 1set x 20reps x 24lbs
Workout – 4sets x 12reps x 36lbs
Single Arm Overhead Press – Workout – 4sets x 12reps x 20lbs
FST-7 – Single Arm Overhead Press at 10lbs
I realized that I kept my biceps on the same day from my last 2 week session. I switches triceps and 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
Lately I have really been enjoying training my triceps. The workout went really well
Cable Pulldowns – Warmup – 2sets x 20reps x 24lbs
Workout – 4sets x 20reps x 36lbs
Reverse Grip Pulldowns – 4 sets x 10 reps x 24lbs
Single Arm Overhead Dumbbell Press – 4sets x 15reps x 20lbs
My FST-7 was cable pulldowns at 12lbs. This really pumps the muscle up. I have been doing the FST-7 in the middle of my workout. After I complete I take a 60 second break for muscle recovery.
Today was one of the best shoulder workouts I have ever had. My shoulder is auctually feeling pretty good, didn’t really have much pain. Here is the workout:
Dumbbell Shoulder Press – Warmup – 1set x 20reps x 20lbs
Workout – 4sets x 10 reps x 40lbs
FST-7 – 7sets x 7reps x 20lbs (no rest)
Leaning Lateral Raises – 4sets x 10 reps x 20lbs
Bent-over Dumbbell Raises – 4sets x10 reps x 20lbs
The FST-7 gives you an amazing pump. I am going to continue to incorporate it into a workout each day. We will see how my shoulder feels tomorrow.
Today was chest day. I felt off today, I think it had something to do with my shoulder. I am waiting for my Doctor to get back to me about treatment, or surgery. My workout today:
Flat Butterflies – Warmup – 2sets x 20reps x 20lbs
Workout – 4sets x 10reps x 30lbs
Flat Benchpress – Workout – 4 sets x 20reps x 125lbs
Incline Dumbbell Press – Workout – 4sets x 10reps x 20lbs
Legs:
Leg Curl – 4sets x 20reps x 192lbs
Felt a good pump at the end of the workout, I determined that I forgot part of my meal which was most of my carbs so my body was starving during the workout. Not a goo thing.
2/7/11 biceps
After a nice weekend with my family, its back to the grind. Today was bicep day, I tried to really focus on light weight and high rep. This was my workout today:
Standing Cable EZ Curl Bar – Warmup – 3sets x 20reps x 36lbs
– Workout – 4sets x 20reps x 48lbs
-FST 7 – 7sets x 7reps x 24lbs (no rest between sets)
Hammer Curls – Workout – 4sets x 10reps x 20lbs
Standing Barbell Curls – Workout – 4sets x 10reps x 20lbs
Incline Barbell Curls – Workout – 4sets x 15reps x 20lbs
Workout went well, felt a good pump afterwards. Enjoying the high rep low weight workout, this will only continue for the rest of the week. Next week I will focus on high weight low rep.
Today was back day. I always enjoy working out my back, it is one of my favoriate body parts to train. I had to work out in the evening, since I was on the road all day.
In a previous post I said I knew I was ready to do this if I could pack all of my meals and bring them with me. I did not suceed in this, but I did find the time to eat every 2-3 hours and maintain a health intake for the day. At most sit down places you can still eat pretty healthy by not getting the sauces or dressings they put on food. One of my favoriate places to eat is Chipotle, you can maintain a very health diet and enjoy the food you are eating.
My workout today:
Warmup:
Wide Grip Pull Downs (behind head) – 2sets x 20reps x 60lbs
Workout:
One Arm Rows – 3sets x 20reps x 30lbs
Upright Rows – 4sets x 20reps x 60lbs
Wide Grip Pull Downs (behind head) – 4sets x 20reps x 110lbs
Shoulder Shrugs – 4sets x 40reps x 30lbs
FST-7: Wide Grip Pull Downs – 7sets x7reps x 60lbs No Rest Between Sets
Today was Tricep day, I hammered my triceps. Here is the workout:
Single Arm Overhead Dumbbell Extension:
-Warmup – 2sets x 10reps x 10lbs
– Workout – 6sets x 15reps x 20lbs
Cable Pulldown:
-Workout – 5sets x 10reps x 36lbs
-FST-7 Cable Pulldown – 7sets x 7reps x 12lbs
Lying Dumbbell Extension:
-Workout – 4sets x 10reps x 20lbs
By the end of this workout by triceps were screaming at me to stop. Workout felt great, had an awesome pump at the end of the workout. As I have stated in previous workouts, this week I am not trying to hit the heavy weights just getting back into the groove of things after 6 weeks off. Next week I plan to destroy my muscles.
Today was my chest day, which is usually my favorite day of the week. I have been nursing a shoulder injury for about 3 months, I even took 6 weeks completly off of lifting when I had my appendix removed. Since I rested my shoulder it auctually seems to be getting worse. I am going to see a doctor 2/2/11. I know I should have gone sooner, but hind sight is 20/20.
Today I worked on incline workouts and butterfly press. I am trying to fill out my upper chest as well at build some width into my outer chest. The upper chest is the hardest to build for some reason. I stayed away from flat bench today since it seems to hurt my shoulder pretty bad. My workout looked like this:
Flat DB Butterfly Presses: Warmup 20lbs x 10 reps x 2 sets
Workout 30lbs x 25 reps x 4 sets
Incline DB Press: Workout 30lbs x 25 reps x 6 sets
Since I just had 6 weeks off, this week I am not lifting heavy just getting my muscles back into the swing of things. The high rep auctually moves more blood to the muscles helping them to grow and recover.
Leg Extension: Warmup 60lbs x 25 reps x 2 sets
Workout 160 x 20 reps x 4 sets
Since I workout my legs twice a week, I will do leg extension one day and squats and calves on the next leg day. My legs blowup pretty quickly so after I get the size I want I will work on low weight and high rep to build the definition.
My diet is the same as previous days. The challenge I have coming up is that I will be out of the house for some of my meals over the next couple of days. I will need to prepare them ahead of time and bring them with me. If I suceed in doing this it will prove to me that I am ready to compete. My largest struggle to date has been my diet. It is so easy to skip meals or hit a drive thru.
Most people don’t understand how you can eat over 5000 calories a day. To me this is simple, I try to eat about every 2 hours. I even get up at 2 AM and consume a protein shake that has been mixed with whole milk.
Here is what my diet looked like today January 31st:
6:30 AM – Protein Shake with 12oz Whole Milk
7:00 AM – 4XL whole eggs and 1 cup of Oatmel
8:30 AM – Protein Shake with 12oz Whole Milk
11:30 AM – 1 cup plain yogurt mixed with 1 scoop protein powder and 3/4 cup granola
2:00 PM – 16oz chicken breast and 1.5 cups pasta
4:00 PM – 1/2 cup cottage cheese and an apple
6:00 PM – 16oz chicken breast and 1.5 cups pasta
8:00 PM – Protein shake with 12oz whole milk
This is pretty typical- allot of chicken or turkey (they are low in fat but high in protein) Protein is essential for building muscle.
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