I've finally decided it time to buckle down. After a few weeks of rest (back injury) I've decided it times to "restart" my bulk. I'm working with DL, if any of you know who he is, and Im trying to have my first competition this summer. Hopefully all goes well.
Weight: 175 lbs
BF%: Somewhere around 13% maybe? Not too sure.
Arms: 16in were 16 1/2
Legs: 23in (yea I know... :/ )
Calves: 15 1/2in
Kneck: Nearly 15in
I started 5 years ago, I was a chubby kid and realized my life style needed a change. Alright maybe I was a little bit more than chubby :P I spent many hours a week in the highschool gym (I snuck in, I was in 8th grade at the time) while my friends were out having fun. In the past two years I've gotten extremly serious, my diets changed, strict work out plan, multivitamins, the whole deal. I'm hopeing I'll be able to compete in the next 10 months, we'll see.
The Work Out!:
MON - CHEST, SHOULDERS, TRICEPS
BB Incline press – 3-4 warm-up sets, 1 work set where you struggle to get 5-6 reps = if u get over 6 reps go up by 5 lbs next workout. If you can get 6 reps at new weight, go up by 5 lbs. Don’t go up unless you got 6 reps the last workout.
DB Flat fly – 2-3 warm-ups, then 1 work set of 6-8 reps. Try to get maximum stretch and do it slow. If you get over 8 reps go up by 2.5 to 5lbs next workout. If you can’t get 8 reps, that’s good – go up in reps each workout until you can get over 8 reps at the new weight. Alternate this exercise each week with Incline DB fly’s so you hit upper chest from two positions.
DB Cross bench pullovers – lie on bench with shoulders resting just off bench, and feet spread wide for balance, dip your butt so it’s towards ground. Have a friend hand you a DB and with arms outstretched, holding arms straight and DB with both hands, raise DB until its over chest, then lower DB to ground but don’t touch ground. Get full stretch of upper pecs and upper lats (This will tie them together). Slowly raise DB until directly over chest, and then slowly lower DB to almost touch ground. Same as before 1-2 warm-ups, and one working set of 6-8 reps. Only go up in weight when you get over 8 reps.
Cable crossovers – 1-2 sets for pec stretching. Stand with one upper cable in each hand and pull across chest and down and hold with hands crossed for 3 sec, then hands back up to stretch pecs, and then repeat. Do 6-8 reps.
You may substitute pec-dec machine for cable crossovers, if your gym has a pec-dec machine.
Military press - 2 warm-ups, 1 work set like with incline bench getting your last set in the 6-8 range.
Lateral fly – 10-12 working sets in 10-12 range. Perform as a drop set (machine laterals are good for drop sets) starting as high as you can and still get 8-10 reps. Next week go up 5-10 lbs on first set but don’t go up the next week unless you can get 10 reps on first set. Once in a while you can go up the ladder in weights using DB’s.
Rear delt machine – 1 warm-up, 1 work set – Do this one week but next week do this exercise.
Seated row rear delt exercise – Sit in seated row machine, and using a rope through the hook, pull each end of rope until your elbows are up and out to sides and your hands are by your cheeks on your face. You will feel this in your rear delts and the next day. Do 2warmup, one working set.
Wide grip BB upright rows – Grab the bb as far out as you can and slowly raise up along your body until the bb is over your chest and at lower neck level. Then slowly lower weight until arms are fully stretched. Slowly raise bb up your body until at neck level, then slowly lower and repeat. One set should destroy your rear delts if you did one of the other two exercises first.
Close grip Bench – 1-2 warmups, 1 working set in 6-8 range.
Overhead DB extensions – 1 warm-up, 1 working set in 6-8 range. Only go up in weight when you can get over 8 reps.
Tricep pushdowns - 1 warm-up, 1 work set
WED - QUADS, HAMS, CALVES
Squats –3-4 warm-ups starting with 15-20 reps and work down in reps until you can get 1 work set of 5-6 reps. Higher reps, not higher weights, develop bigger quads. Every 4th leg workout try to get 20 reps of a weight you can do 10 reps of.
Leg press – 2-3 working sets of 15-20 reps. Stop at a weight you can’t get 15 reps of and get it the next workout, then go up in weight. On leg press if you keep your toes just over the edge of the platform, the leg press will work your hams as well as quads.
Hack squats – one warm-up, one working set of 8-12 reps. Alternate every other week with Smith front squats, one warm-up, one working set of 8-12 reps.
Leg extension - warmup, one work set
Leg curl - warm-up, work set
Stiff leg deadlift - work set
Standing calf raise - work set
FRI - ABS, BACK, BIS
Lat pull down – 2-3 warm-ups, one work set in 6-8 range. Alternate wide grip pulldown bar and V-grip handle every other week to get your upper lats.
Deadlift – 3 warm-ups, one work set using higher reps on first sets and lower on last.
BB Bent-over rows – (Use the curl grip with palms face up and elbows close into sides) 2 warm-ups of 8-10 reps, then one work set of 6-8 reps.
BB shrugs in power rack or using smith machine – 135x12 reps standing behind bar, then rest, then 135x12 reps standing in front of bar. Then rest, then 225 x 10-12 reps standing behind bar, then standing in front. Then 315 x 8-10 reps standing in front, then behind bar. Try to get up to 405, then 495. Go up in plates on this exercise each week or each month.
Standing BB curls – 3 warm-up of 8-12 reps, one work set of 6-8 reps.
Hammer curls standing – one warm-up, one work set
Preacher curl – one work set (Machine preachers are good for this.)
Two shakes a day as follows:
3 scoops protein
2 tablespoons peanut butter
2 tablespoons olive oil or flax seed oil
3 glasses of skim milk
One shake at night
3 scoops protein
2 tablespoons olive oil
2 Cups milk
Two meals of
One can tuna fish with brown rice
Two meals of
One chicken breast with brown rice
*Note* Some days I might cut out the brown rice out of my meals and replace oats in my shake. Mainly because I might be too lazy to spend 45 minutes to cook up the rice.
ON DoubleChocolate Whey
Higher Power Mono(may switch over to Clout)
Animal Pak Multi
May add glutamine (<-give me feed back on this one)
Last picture is my ongoing transformation.