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Post by BigStew on Jan 13, 2008 21:00:36 GMT -5
Most people don't eat enough and rest to recover. Definately. Which leads to overtraining and no results I eat a lot more than most on my contest diet. Rather Diet for longer and slowly take off the fat than have to starve myself and risk sacrficing all the hard earned muscle I built during bulking TOnights workout: Bicep workout was great BB Curls 2x6 135 2x9 115 2x12 95 Incline Db Curls 3x12 35s Preacher Curls 3x12 25s on each side Short but sweet About 20 minutes of Posing Postworkout |
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Post by paintpir on Jan 14, 2008 1:33:14 GMT -5
Great log man, keep up the good work
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Post by BigStew on Jan 14, 2008 9:19:46 GMT -5
Great log man, keep up the good work Thanks Man Off day today so woke up early had 1 scoop of Protein powder a packet of Lemonade First Order YUMMMM and I was good to go to do my cardio 20 minute on the Bike 20 minutes walking on the tredmill with highest incline 20 minutes of Posing |
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Post by BigStew on Jan 15, 2008 20:50:52 GMT -5
Workout was Out of this world this morning. Did it after my sec meal and energy was through the roof
A1. Squats 3x5 315
A2. Squats 3x12 225 two more reps on each set felt real strong 1 minute rest between the squats
B1. Stiff BB Deads 3x12 185
B2. Hack Squats (parallel) 1x12 4 plates 1x16 4 plates 1x12 4 plates and a 25 on each side. No rest between deads and Hacks
C1. BB Alt Lunges 3x12 95 very slow and squeeze
C2. Leg Extentions 3x10 no sure what weight but hold at the top and no rest between the Lunges and extensions
Huge pump in the legs with this workout Drench in swet and then posed real hard postworkout for 20 minutes. By the end of the posing I was Smoked.
This evening:
Just got back from the gym and did 30 minute on the Stairmaster. Was very tired after that but made myself do some posing only 15 minutes but it went well. Nice pump and Swet after the posing. Starving by the time I got home
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Post by BigStew on Jan 16, 2008 11:39:08 GMT -5
Workout this morning was short and sweet like always with great intensity
Seated Calf Raises 5x20 210 Piston like reps
Standing Calf Raises 5x12 Strict squeeze at the top of each rep
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Post by BigStew on Jan 17, 2008 23:02:34 GMT -5
Workout today were great like always. Chest and Tris in the Morning and Shoulders at Night.
Incline BB Bench 5x 205 Better Full range of Motion Reps
Flat BB Bench 5x 205 Better Full Range of Motion Reps
A1. Incline DB Bench 2x12 65
A2. Flat DB Bench 2x12 65
A3. Bodyweight Dips 2x12
A4. Decline Db Bench 2x12 65
A5. DB Pullovers 2x12 65
Rest between exercise was about 45-60sec
B1. Decline Skulls close Grip 3x12
B2. Decline Skulls Wide Grip 3x12
Rev Grip Pushdowns 2x15 squeeze at the bottum
Shoulders:
DB Seated Side Laterals 4x12 45s
Standing Military Press 5x6 135
A1. BB Wide Grip Upright Rows 3x12 115
A2. Rear Delt Pec Dec 3x12 not sure what weight I used no rest between the upright rows and rear delt Flies
B1. SMith machine Front Presses 3x12
B2. Rear Delt Cable Flies 3x12
B3. DB Side Laterals 3x12 hold at the Top No rest between exercises
Like always I am taking my first order pre and postworkout and feeling great. Lot of Volume but seeing great results and looking very close at myself in the respect of Overtraining. If I feel any of the signs I will lower the volume right away.
Also I did 15 minutes of Posing after each workout
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Post by BigStew on Jan 18, 2008 8:31:39 GMT -5
Workout this morning will be Back (width) mostly. Have been doing a combo of width and thickness in all back workouts lately but start with either thickness or width exercise so I have most of my energy for those exercises on that day
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Post by BigStew on Jan 18, 2008 12:30:34 GMT -5
Todays workout Back and Traps
Wide Grip Pulldowns 3x12 200
Wide Grip Pullups 3x12 BW
Close Grip pulldowns 3x12 200
A1. overhand BB rows 2x12 205
A2. underhand BB Rows 2x12 205 60 sec Between Sets
One arm DB Rows 3x12 80s with a 2 sec Squeeze at the top with only 30 sec Rest Between sets
A1. Plate loaded Shrug Machine 3x12 3plates and a 25 on each side
A2. Behind the Back BB Shrugs 3x12 3 plates 60 sec between the sets
Another Great workout with huge pump. Took my first order pre and postworkout
Did 20 minutes of posing postworkout
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Post by BigStew on Jan 19, 2008 17:22:24 GMT -5
Last nights workout:
BB Curls 2x6 135 2x9 115 2x12 95 Felt strong on all sets will have to increase reps on each next time
Alt Db Curls 1x8 50s 1x10 45s 1x12 40s on each arm
Preacher Curls 3x12 25s on each side
Short and Sweet workout Felt real strong to start my workout and by the end with the Preachers my Biceps were pumped to the max
This morning Did some Cardio
20 minute on the bike
20 minutes on the Tredmill on highest incline
leaving for the gym in a few to do some more cardio
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Post by BigStew on Jan 19, 2008 20:59:00 GMT -5
Workout this even was just 30 minute on the Stairmaster. Felt better than this morning. Very tired this morning but got plenty of sleep and am feeling a lot more energized
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Post by BigStew on Jan 20, 2008 7:28:14 GMT -5
Off to kill the legs, ham dominant Workout
Which means Bring on them deads
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Post by BigStew on Jan 20, 2008 21:56:46 GMT -5
Leg workout was Great. Gym was a Little cold in my corner so had to do some extra warmups
Deads 5x5 405
A1. Squats 2x5 315
A2. Squats 2x12 225
B1. BB Alt Lunges 3x12 on each leg 135
B2. Hack Squats (90 Degrees) 2x12 1x20 with 4 plates
C1. Leg Extensions 3x12
C2. BW Hypers with a 5 sec hold on the top 3x12
1 minute between the squats
No Rest between the BB Lunges and Hacks
No Rest Between the Leg Extensions and the Hypers
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Post by BigStew on Jan 22, 2008 14:28:50 GMT -5
Workout This morning was Great
Incline BB Press: 5x5 205 with slow Controlled Reps
Flat BB Bench 5x5 205 with slow controlled Reps
A1. Incline DB PResses 2x12 65s
A2. Flat DB Presses 2x12 65s
A3. Incline Cable Flies 2x12
A4. Weighted Dips 2x12 25 hanging Very deep Stretch
Rope Extension warm up
B1. Smith machine Close Grip Bench 3x10 very slow and controlled
B2. Rope Extentions 3x12 Squeeze at the bottum
C1. Machine Dips 2x10
C2. Rev Grip pushdowns 2x12
With the Chest superset there was 60 sec between exercises
With the Triceps supersets there was no rest between exercises
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Post by BigStew on Jan 23, 2008 10:47:41 GMT -5
Another Bomb ass Shoulder workout last night
Seated DB Side laterals 4x12 45s
Standing Military Press 2x6 3x7 135 oh yeah getting strong on those
A1. Wide Grip BB Upright Rows 2x12 95
A2. Standing Miltary Press 2x12 95
A3. Rear Delt Pec Dec 2x12 100
B1. BEhind the neck Smith machine Presses 2x12 27.5 on each side
B2. BB Wide Grip Up right Rows 2x12 95
B3. Cable BEnt ova rear delt flies 2x12 40
B4. Standing DB Side laterals 2x12 20s
No rest between exercises on either the tri-set and giant set
Swet was pouring and Pump and burn was out of this world.
Did posing Postworkout and Man was I smoked Beads of swet were pouring off of me even before I was done with the 1/4 turns. But you can never do too much posing. I really beleive it brings a polished/maturity/cuts to the muscle that you can not get with weights alone. As long as you are giving it your all
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Post by BigStew on Jan 23, 2008 10:48:03 GMT -5
Workout this Morning was GReat. Felt Extremely stong
T-bar rows 3x8 2x9 7 Plates
Wide Rev Grip Pulldowns 3x12 180
A1. Overhand BB Rows 2x12 225
A2. Underhand BB Rows 2x12 225
One Arm DB Rows 3x12 120s 30 sec rest
B1. Wide Grip Pulldowns 2x12 150
B2. Low Cable Rows 2x12 150 No Rest Between Pulldowns and Low Cable Rows
C1. BB Behind the Back Shrugs 3x12 365
C2. Machine Shrugs 3x12 3plates and a 25
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