Deads 135x5, 225x5, 315x5, 405x5, 455x5, 500x5 for 3 sets last set dropped to 315 for burnout.
T-bar rows from floor 4x
neutral grip lat pull downs 2x
v bar pull downs 2x last set was a dropset
standing low cable rows 4x
one arm db rows w/ 130lb 4x each arm
cable lat pull overs 2x high reps till failure.
easy cardio after
1 mile run 8:00/mile pace (gotta keep my running up for marine corps)
every workout I do I try to hit the main body part with some heavy compound movement looking to aim for 5 reps ,(as im trying to gain mass atm), then from there ill hit different movements to hit the body part and for those sets i just hit failure. no specific amount of reps. i tend to keep rest periods less than 60 sec keeping intensity lvls as high as possible.
Amino Energy- throughout day and pre workout
100% whey ON- Upon waking, 3 hours post lunch, post workout
Optimen Multi- upon waking
Assault Musclepharm- preworkout
l-glutamine- mixed in water throughout day and in post workout
cod liver oil- anytime of day with one meal
BCAA's scivation- during workout
and actually looking for any recommended creatine. let me know
Good to see you made it!
Subbed. Smash your goals!
so I i finally got some info on bodybuilding shows in NC, looking like ill be competing in my first show april 13th! beyond siked and more motivated. time to really grind it out in the gym and more importantly the kitchen. anyways shoulder/trap work went like this today:
seated barbell shoulder press 4x5 @225 last set dropset to 135 to failure
seated db shouldr press 2x@80's failure
seated arnolds 2x@80's failure
seated db side lateral raises 3x@30s failure
chest against incline bench rear delt raises 3x@15's failure
machine shoulder press (high reps) 3x failure
rotator cuff external rotations lightweight 3x each arm burnouts
barbell shrugs 5x10-12 reps @500 last set dropset to 225 till failure
hope everyone else killed it today.
April 13th? ^5 I'll be rolling the stage the same day. What show you doing.
Byrd it'll be in downtown Wilmington. And Rich ill probably shoot to compete in the novice one. BSN classic, you?
20130124 Bi/Tri day
So this was my first bi/Tri day in about 6weeks because of the new split I just started but it was a killer day. Followed my norm heavy movements followed by failure sets to get the pump. Went like this
3x barbell curls
3x seated alternating hammer curls @75lbs till failure
3x curl bar curls each set changed grip from widest to nearest till failure
3x standing arm over incline concentration curls till failure followed immediately by standing zottman curls same arm till failure
4x Weighted dips 3plates sets of 8
4x Tri db kickbacks
4x close grip bench in smith machine
Arms are cooked! Legs tomorrow going for volume ill post tomorrow how many times i chuck from it.
Hope everyone else went after it today.
April 13th here I come.
Good luck on the 13th. Is this your first show?
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