2013 - Gym God ... let the battle begin!

[Gym God]

#1 intra-workout drink --> water. Prepare. Execute. Recover. What you do before and after your training is what matters. Rehydrate through your workout with water.

[Gym God]

Monday, January 28th
LEGS

Leg Press (5 sets) (12-15 reps)
540 x 12
560 x 15
590 x 13
590 x 13
590 x 13

Lunges (4 sets) (12-15 reps)
55 x 13
55 x 15
55 x 12
55 x 12

Lying Leg Curls (4 sets) (12-15 reps)
110 x 15
120 x 14
125 x 5 (drop set)
100 x 7 (drop set) ROASTED!!!

Leg Extensions (3 sets) (12-15 reps)
135 x 15
135 x 12
135 x 12

One Legged Leg Curl (3 sets) (12-15 reps)
50 x 15
60 x 12
60 x 10

My Monday Night Motivation.

[Ccm644]

Nice leg pressing!!

Bet those legs are going to ache tomorrow

Liking the motivation picture

[Gym God]

Nice leg pressing!!

Bet those legs are going to ache tomorrow

Liking the motivation picture

For sure... legs and backside are going to feel it!

... that's my better half. She'll be gunning for the Nationals again this year.

[Gym God]

Tuesday, January 29th
Abs/Core/Calfs

1. Vertical Straight Legged Leg Raises
2. Lying Straight Leg Rotations with Stability Ball Between Legs
3.Stability Ball Sit-Ups & Floor Touch with Medicine Ball
4. Ab Rollouts with Ab Roller
5. Hyper Extensions
6. Upper Body Oblique Crunches on Bosu
7. Vertical Choppers with Medicine Ball
8. Bicycle
9. Russian Twists with Medicine Ball OR Russian Twists with Stability Ball

Performed for 30 seconds or 15-25 reps.
2 circuits

Seated Calf
160 x 10
160 x 10
170 x 10
180 x 10

Calve Raises on Leg Press (4 sets) (8-12 reps)
540 x 12
540 x 12
540 x 12
540 x 12

Standing Calf Machine (double pump at top)
260 x 10
260 x 10
260 x 10
260 x 8

... and up 3 LBS in weight - New weight 188 LBS - 2 week goal 195 LB.

[Gym God]

Wednesday, January 30th
CHEST

Incline DB Press (4 sets) (8-10 reps)
80 x 11
80 x 8
80 x 8
80 x 8

Flat DB Flyes (4 sets) (8-10 reps)
55 x 10
55 x 10
60 x 9
60 x 8

Machine Seated Press (4 sets) (12-15 reps)
180 x 14
180 x 12
180 x 10
165 x 10

Cable Cross Overs (3 sets) (12-15 reps) Slow
45 x 15
50 x 12
50 x 12


Flat DB Press (3 sets) (8-10 reps)
60 x 9
60 x 9
60 x 9

Note: I knew I was going to be pooched the last exercise. I grabbed 80's and there was no way in hell I was going to hit my rep count, let alone lift this.

I wasn't feeling strong I normally would and everything has been bang on since I begun. Possibly... I was just expecting more last night. At the end though, I can say I bust my ass off.

[JulianBee]

At the end though, I can say I bust my ass off.

Yep that's all you can do. Keep up all the hard work bro it's gonna pay off.

[Gym God]

Yep that's all you can do. Keep up all the hard work bro it's gonna pay off.

Thanks Julian. Walking into the gym last night looked as if it were a Monday - PACKED! Waiting a while to get started and even then, not much room to move.

[bobbydigitaloa]

Keep it up brother! Any updated pics? I will be starting my keto log for my contest prep Monday...17 weeks before game time.

[Gym God]

Keep it up brother! Any updated pics? I will be starting my keto log for my contest prep Monday...17 weeks before game time.

Hey Bobby, I'll work on getting some updated pics this weekend. All the best with the keto log, that'll be intense!

[Gym God]

Thursday, January 31st
BACK

Pulldowns to Front (5 sets) (10-12 reps) NOT wide grip
165 x 12
170 x 10
170 x 11
170 x 10
170 x 10

Bent Over Rows (4 sets) (8-10 reps)
155 x 10
175 x 10
185 x 10
205 x 8

Reverse Grip Pulldowns (4 sets) (10-12 reps)
170 x 10
170 x 10
165 x 10
165 x 8 - drop set

Seated Cable Rows (3 sets) (10-12 reps)
165 x 11
170 x 11
170 x 10

One Arm DB Row (3 sets) (10-12 reps)
90 x 10
90 x 11
90 x 10

[bobbydigitaloa]

Hey Bobby, I'll work on getting some updated pics this weekend. All the best with the keto log, that'll be intense!

Thanks man! Yeah, I ran it on 11 weeks the first time and it was brutal! Too much cardio in a short time frame. This gives me a little more time.

[Gym God]

Yesterday's training session. Felt good!

Saturday, February 2nd
SHOULDERS

Bent DB Laterals (5 sets) (10-12 reps)
35 x 12
35 x 12
35 x 12
35 x 12
40 x 11

Overhead Cable Rear Delts (4 sets) (12-15 reps)
45 x 15
50 x 15
55 x 12
55 x 12

Seated Side Laterals (4 sets) (10-12 reps)
25 x 10
25 x 12
25 x 12
30 x 11

Front Alternate Raises (3 sets) (10-12 reps)
35 x 9
35 x 11
35 x 10

Machine Press (3 sets) (10-12 reps)
150 x 12
150 x 10
150 x 8

Today's workout should be posted later today.

[Free Weight Friedel]

1st

[Gym God]

1st

HAHA... you're funny.

[Gym God]

Sunday, February 3rd
ARMS

Cable Concentration Curls (4 sets) (10-12 sets)
45 x 12
45 x 12
50 x 10
50 x 11

Machine Preacher Curls (4 sets) (10 -12 reps)
70 x 11
70 x 11
70 x 11
70 x 10

DB Concentration Curls (4 sets) (10-12 reps)
30 x 10
30 x 10
30 x 10
30 x lots of drop sets for both arms. Right was the weakest here today so extra was put in.

Alternate Hammer Curls (3 sets) (10-12 reps)
25 x 12
25 x 12
30 x 11

Tricep Pushdowns (4 sets) (10-12 reps)
165 x 12
165 x 12
165 x 11
165 x 10

Machine Tricep Extensions (4 sets) (12-15 reps)
120 x 15
120 x 15
130 x 12
130 x 12

DB Overhead Extension (3 sets) (8-10 reps)
90 x 10
90 x 8
90 x 4 (drop sets)

Reverse Grip One Arm Pushdowns (3 sets) (12-15 reps)
15 x 15
20 x 15
20 x 15

... and here we are 10 weeks out from making my debut in Men's Physique at age 40.

[Ccm644]

Pictures looking good, legs are coming nicely.

Are you pleased with your progress?

[Gym God]

Pictures looking good, legs are coming nicely.

Are you pleased with your progress?

Thanks. To be honest, I will never be pleased. That's the little OCD and perfectionist speaking.... but then, there is a lot of this in our industry. I'm having fun with this and that's what matter.... so I tell myself.

[Free Weight Friedel]

HAHA... you're funny.

I know!

[Gym God]

I know!

LOL... my current pic above was just taken down. What the heck is happening in this forum George? ... definitely isn't like it was a good 5 years ago.

[Gym God]

Monday, February 4th
LEGS

Lying Leg Curls (5 sets) (10-12 reps)
130 x 10
110 x 12
110 x 10
110 x 10
105 x 11

One Legged Leg Press (4 sets) (12-15 reps)
140 x 15
140 x 15
180 x 11
180 x 12

Hack Squats (4 sets) (10-12 reps)
235 x 12
235 x 12
255 x 12
295 x 10

Leg Extensions (3 sets) (12-15 reps)
140 x 15
160 x 11
160 x 13

Stiff Legged Deadlifts (3 sets) (15-20 reps)
225 x 15
225 x 15
225 x 7 ...and then *pop*

[bobbydigitaloa]

Monday, February 4th
225 x 7 ...and then *pop*

WHOA...what happened man? You ok?

[Gym God]

WHOA...what happened man? You ok?

... just that one little pop like an air bubble going 'puff'... then I just backed away and said, "Okay, I'm done for the night."

I'll be good for next week. It's not that bad, no tear.

[Gym God]

Tuesday, February 5th
Abs/Core/Calfs

1. Vertical Straight Legged Leg Raises
2. Lying Straight Leg Rotations with Stability Ball Between Legs
3.Stability Ball Sit-Ups & Floor Touch with Medicine Ball
4. Ab Rollouts with Ab Roller
5. Hyper Extensions
6. Upper Body Oblique Crunches on Bosu
7. Vertical Choppers with Medicine Ball
8. Bicycle
9. Russian Twists with Medicine Ball OR Russian Twists with Stability Ball

Performed for 30 seconds or 15-25 reps.
2 circuits

Standing Calf Machine (double pump at top)
260 x 13
260 x 15
260 x 12
260 x 13

Seated Calf Plated
160 x 13
160 x 11
160 x 11
160 x 12

Calf Raises on Leg Press (4 sets) (8-12 reps) (toes pointed outwards)
450 x 15
450 x 15
450 x 10
450 x 15

[Gym God]

Thursday, February 7th
BACK

Deadlifts (3 sets) (6-8 reps)
295 x 8
295 x 8
315 x 6

Hammer Machine One Arm Row (4 sets) (8-10 reps)
180 x 10
190 x 10
215 x 10
225 x 8

Close Grip Pulldowns (3 sets) (10-12 reps)
180 x 10
180 x 10
180 x 10 (last couple reps were partials)

Pulldowns Behind (3 sets) (12-15 reps) (slow)
105 x 15
110 x 14
115 x 10

Seated Cable Rows (3 sets) (10-12 reps)
195 x 10
195 x 10
195 x 10

Straight Arm Pulldowns (3 sets) (15 reps)
140 x 15
140 x 14
135 x 15

[TakedaShingen]

Got some strong lifts in here as of late. That leg day was awesome.

I got rid of the SLDLs in my routines. Everytime I would do em, there'd be some much tension behind my left knee that I found it wise to ditch em. Seated and lying leg curls for me henceforth.

[Gym God]

Got some strong lifts in here as of late. That leg day was awesome.

I got rid of the SLDLs in my routines. Everytime I would do em, there'd be some much tension behind my left knee that I found it wise to ditch em. Seated and lying leg curls for me henceforth.

Thanks! Yesterday was a first in a very long time that I used wrist wraps. I don't like to rely on them but if I want to build my back some more, I'm going to have to LIFT! My Deadlifts I held back a because I popped my hammie earlier on this week doing SLDL's. All in all though, I was content with lifting last night.

Yeah, you definitely have to listen to your body when start feeling too much tension going on.

I believe in another week my diet will be switched up a bit.

[Gym God]

Saturday, February 9th
SHOULDERS

Machine Press (5 sets) (8-10 reps)
130 x 11
135 x 10
140 x 11
150 x 9
155 x 8

Bent DB Laterals (4 sets) (10-12 reps)
40 x 10
40 x 11
40 x 11
40 x 11

Machine Side Laterals (4 sets) (10-12 sets)
75 x 12
80 x 12
85 x 10
85 x 10

Over Cable Rear Delts (3 sets) (12-15 reps)
45 x 12
45 x 12
45 x 14

Front Alternate Raises (4 sets) (10-12 reps)
30 x 10
30 x 10
30 x 10

Sunday, February 10th
ARMS

Tricep Pushdowns (5 sets) (8-10 reps)
180 x 10
180 x 10
185 x 10
190 x 8
190 x 8

Overhead DB Extensions (4 sets) (8-10 reps)
90 x 10
90 x 10
95 x 6 (no spotter and couldn't risk another lift.)
90 x 4 (roasted myself on the 95's then finished with 85's)

One Arm Overhead Rope Extension (4 sets) (12-15 reps)
12.5 x 12
12.5 x 12
12.5 x 12
12.5 x 15 (long rest... had to spot someone)

One Arm Preacher Curls (5 sets) (10-12 reps)
35 x 9
30 x 12
30 x 10
30 x 12
30 x 12

BB Preacher Curls (4 sets) (8-12 reps)
60 x 12
70 x 6
60 x 10
60 x 6

One Arm Hammer Curls (4 sets) (10-12 reps)
20 x 10
20 x 10
20 x 11
20 x 11

[Gym God]

Monday, February 11th
LEGS

Legs Extensions (4 sets) (10-15 reps)
210 x 12
210 x 12
210 x 12
210 x 11

Leg Press (5 sets) (10-15 reps)
540 x 15
540 x 15
560 x 15
580 x 15
600 x 14


Seated Leg Curls (4 sets) (10-12 reps)
*Hamstring Still Tweaked*

Hack Squat (3 sets) (15-25reps)
180 x 18
180 x 18
180 x 13

Stiff Legged Deadlifts (3 sets) (20 reps)
*Hamstring Still Tweaked*

*NOTE* - I began Week 5 of my training this past Saturday. Besides the tweaking of the Hamstring, all has been good. Up in strength across the board and weight is up 5 LBS. Weeks 1 through 4 have always been different week to week on training regime. Week 5 begins as Week 1 did. This is how I'm able to see the increase in strength. I'll touch up a little more later.

[Free Weight Friedel]

Stop tweaking the hammie, you hammie.