Happy holidays everyone! If you're anything like me, I'm sure this past week was full of food that probably wasn't the best for you ;) It's ok though, now is the time! Training has been going well for me. I have been slowly increasing my weight numbers every time I train and my personal body weight is slowly on the rise. I usually weigh in the morning around 195 and around 202 later in the day. My bodyfat has increased only slightly as I can still see the outline of my abs so I'm pleased lol. My measurements have also been on the raise too, I finally have 17 inch biceps!!!
My training right now really is just simply hard and heavy. I do little cardio (1-2 hours weekly) as I want to make sure my body is taking in as much calories as it can. I've been slowly up-ing my caloric intake and it has worked well. 3500 calories daily is not uncommon with almost 400 grams of protein. I've been having good luck with carb cycling towards the evening hours as well. I also need to give props to ON's 2:1:1 Recovery as it has now become a staple in my training. I've noticed obvious gains with it as well as a nice, pumped feeling when taken post weight training.
Below is my shoulders/traps/calves workout from yesterday-
12 min cardio warm-up
Shoulder press machine
90 LBS x 15 reps
200 LBS x 12 reps
290 LBS x 10 reps
Dumbbell shoulder press
65 LBS x 12 reps
75 LBS x 10 reps
85 lBS x 8 reps
Front lateral raise
30 LBS x 15 reps
45 LBS x 10 reps
60 LBS x 6 reps
Seated side lateral raise
20 LBS x 12 reps
30 LBS x 10 reps
35 LBS x 8 reps
Shrugs
100 LBS x 15 reps
115 LBS x 12 reps
120 LBS x 10 reps
Rest 15 seconds
120 LBS x 8 reps
Smith machine shrugs
90 LBS x 15 reps
180 LBS x 12 reps
230 LBS x 8 reps
Misc. calve exercises. Really focusing on getting that "deep" burn as one of my goals is to bring up my calves.
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11/25/07
Keep up the great work Danny your doing awesome brother. :)
11/25/07
You seem to be on right track. What are some of the calves exercises you do. I usually do machine calf raises and hold them for a count of 2 at the top. 3 sets of 15 wit moderate weight
11/26/07
I train calves twice a week. I do exercises each session with a combination of smith machine standing raises, leg press calf raises, seated calf raise and donkey raise. All are a pyramiding set working up to max weight for 10 reps or so.
