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Just starting a journal for myself.
5'11 251lbs
Trained Chest yesterday, arms today, Great arm workout
630 am 40 gram whey 1/3 cup of ground up oatmeal
9:00 am 7 scrambled eggs 3 pcs. turkey bacon 4 large strawberries
12:30 10 oz of ground turkey 1 cup of cooked brown rice 1 tblsp of Natty PB
3:00 LG Preworkout drink/ trained
4:00 post workout 1/2 c of raisins 40 gram whey
6:00 10 oz of ground tureky 1 cup of cooked brown rice 1 tblsp of Natty PB
9:00 4 oz of ground buffalo, 1 can of tuna, 1 tblsp of natty PB
I got adjusted by my chiro. on Tuesday and he recommended me take a couple of days off to let the adjustment settle in so I took his advice. Food was spot on yesterday and today. I will be back in the gym tomorrow to hit shoulders and calves.
Trained back on Thursday instead of shoulders. I felt the shoulder need one more day of rest from the adjustment, soreness had set in a little. Great back workout, I didn't do deads but hit everything else extemely hard and I am sore as hell today!
Lat Pull 4 sets
Low pulley with v bar 4 sets
High row hammer strength 4 sets, (Probably the best feeling exercise of the day)
1 arm dbell rows 3 sets finished my last set with the 110s which is pretty good since it was so far into the workout
bbell shrugs 3 sets of 15
dbell shrugs 3 sets of 12
Got all my meals in plus a 3 am shake when I got up to piss. Probably post some pics in the morning just for record keeping.
Im going to try to get in the gym tonight for delts and chest
Heres a couple of pics from last night after I trained weighing 254. Not the best pics taken.
I made it to the gym late last night but got in a good delt chest workout. Ive been training delts with chest for a while now, It makes my chest training so much better, loosens the shoulder up a lot. I do very little pressing with heavy weights when it comes to shoulders, When not in a rush I do A LOT of side laterals, last night I was rushed so i didn't get to everything. Below is the workout
4 sets of side lats 12-15 reps
bbell presses 95lbs x15 115x12 135x10 135x10
behind the back cable side lats 4 sets of 12
cable crossovers 2 set of 15
Incline dbell presses 4 sets of 10-12
vertical chest presses 3 sets of 8-10 (little heavier)
seated fly machine 3 sets of 10-12
cable crossover 2 sets of 10
The last 6-8 weeks have been the best chest/delt training I have ever had, i am really jacked about the progress I'm making.
Dadup
06-25-2011, 05:06 PM
informative thread man, I'll be checkin this one out! :beerbang:
Bi's and Tri's yesterday 14 sets of bis 12 sets of Tris and they were SHOT! Food pretty much on point yesterday and today, I did miss one food meal today. Tomorrow Im hoping to do legs but I have had a pretty annoying twinge in my hip so we will see how it goes.
I made it to the gym for legs yesterday but it wasn't what I wanted. My leg problem is extremely annoying, its not enought to keep me out of the gym but it does severly limit what i can do. So I killed my legs with the exercises i did do.
Leg ext 5 sets, I changed my toe positioning up a litle to isolate parts of my quads
leg press feet together 6 sets of anything from 15-30 reps, basically went to failure on every set
seated leg press (with weight stack and legs directly in front of you) 5 sets.
lying hammy curl 4 sets, 20 15 12 10
standing stiff legged DL 45 lb db 2 sets (hammys started cramping, which is a common occurrence for me.
That was it, i have to be honest, i enjoyed the seated leg press, definetly a different feel in the legs, I will be incorporating it into the leg workout more often. I am a little sore today which makes me feel better about the workout.
trained back yesterday and it was another good one session. still didn't do deads though which are usually a staple but I really want to get this hip 100% well.
Lat pulls sitting straight up 5 sets
low pulley cable in each hand (unilateral low pulley) 4 sets
hammer strength high row 4 sets
Vbar pull down lean way back (hits lower lat area great) 4 sets
bbell shrugs 5 sets
dbell shrugs 2 sets
Loved this workout! Off today and will hit chest and delts tomorrow! Food perfect, actually had a lot of 93% sirloin burgers this week and less fish. I feel grea though.
Hit chest and delts really hard Thursday night. I am really enjoying my new Non-split training. The only thing I am doing on a "split style" is quads which I will always do on Sunday. Everything else is trained as I feel the need. Some weeks are once sometimes twice a week. Ive been doing it now for 5 weeks I feel I am staying a lot fuller. Had to take yesterday off, Going to get a arm workout in here at the house later this afternoon.
Been a couple of days since i posted, wife was out of town and I didn't get a chance to go to the gym because I couldn't find a baby sitter. She got back sat night so Sunday I hit arms really hard! bis are still sore. As much as I hate to do it I am going to skip legs this week, my quad/hip muscle is about 90% well so a few more days off should heel it completely! Im going to do chest and delts today then off to Sea world. I will get back on track Thursday hopefully with some deads.
Here's a video from a month or so of a leg workout at my home gym. Each exercise is my last and heaviest set of that exercise, its a super set or anything even though its edited that way LOL It was a perfect quad session
YouTube - ‪Bell legworkout‬‏
I hit chest on Tuesday, it was ok, nothing special. I was stressed for time, We left as soon as I got home for sea world with my boy. Missed quite a bit of food yesterday at the park but back on track this morning. Going to get a couple of meals then go train back! My legs feeling much better now so I am going to try a few lighter sets of deads. Looking forward to a good one.
Got a perfect back workout in yesterday. Leg was feeling almost 100%. I got to deadlift for the first time in 6 weeks and felt awesome.
Lat pulldowns 5 sets
low pulley 4 sets
deadlifts 135x15 225x10 275x10 315x10
hammer strength High row 3 sets, with last set being a drop set
2 arm handles pull downs lean back
bbell shrugs 3 sets of 15
dbell shrugs 3 sets of 15
overall it felt great to train at 100% with no nagging injuries.
Going later today for arms!
Friday did shoulders and tris- felt really good
sat was bis and traps,
sunday was legs, this was the first full 100% leg workout i have had in about 6 weeks.
Leg ext 4 sets
Leg press 3 plates each side x 25, 5 plates x 15, 7 plates x 12, 9 plates x 10
Power squat 3 sets of 12-15
squat 3 sets
abductor machine 3 sets of 15
hamstring curls 4 sets
solid 3 days of workouts
Today is chest and lighter delt workout
I have been eating perfect clean for 4 days now and feel really strong. Looking forward to the next few weeks of hard solid training and eating!
Monday was chest and delts,
Tuesday was back, I trained a little differently. I decided to do all width movements and leave deads and a couple of thickness movements for tomorrow (Friday) Not really sure i liked it that much so I'm going go ahead and train thickness tomorrow as scheduled then go back to normal back training nex week. I took Wed and today (thursday) off for a little rest.
It's been a few days since I posted. Training been great. Back to 100% now. I deadlifted last Friday for the first time and it felt great. Actually got up to 405x8. Trained full back again today and deadlifted last in my workout and got 365x8 so I'm pretty happy with that. Hammy calves and abs tomorrow, arms Friday.
Food has been pretty good a little junk over thecweekend for the wifes bday. I'm pretty sure I cracked a filling on a bone in my ground turkey last week so I have to call the dentist tomorrow. Uggggghhhhhhhh
on a side note, I got pics from my trainer and good friend guy Cisternino and hes looking really good. He's 2 1/2 weeks out from Jacksonville. Unless something crazy happens I think top 3 is his without question! He's a lot bigger this year than he was last with his signature shredded conditioning!
Been a while since I posted,
Trained chest and delts today and it couldn't have been better. I tried the FST-7 and really liked it and definetly feel it in the chest. I will do it with back too on Thursdays.
Partial side lats super setted with full side lats 65x10--25x10 70x-10--25x10 75x10--25x10
Standing bbell press 95x12 115x10 135x10
bbell upright rows 95x10 95x10
dbell rear delt 50x12 55x10 60x10
smith machine incline 135x10 185x10 225x8 235x8
flat bbell 185x12 225x10 235x8
hammer incline 2 plates each side x 10 2 plates each side x 9
pec deck 3 sets of 10
cable crossover 7 sets of 10 30 seconds in between sets 25 lbs
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