Monday Back Rowing Movements T-Bar Rows, Bent DB Rows, DB Deadlifts, Machine One Arm Rows, Long Bar Seated Cable Rows
Abs and Stretching at the end
It was a good workout. I really felt the mid back muscles working during the entire workout. I had a great pump going and it seemed to last all night.
Tuesday Chest
This week I decided not to do any rest pause or drop sets this week to allow for a little better recovery. I've noticed this week I've been sore longer then normal and I felt I needed it.
Flys, Incline Bench, Flat DB, Tried dips but couldn't finish b/c shoulders, Fly Machine
20 min of cardio
Thursday is leg day
To start off the workout my two training partners and I all ended up wearing red shirts and dark shorts. So every clown in the gym had a comment for us.
Extensions, Front Squats (365X10), Walking Lunges, tried to do more extensions but couldn't bend my legs, Seated Leg Curls
Again, no widow-makers or advance training techniques. I'm trying to give the nervous system a little break.
It was a good workout overall. I felt strong, had good energy today, and it was a high day. Now I need to stay hydrated to make sure I don't cramp up.
Friday Shoulders and Lats
DB Press, Lateral Raises w/partials, Behind the Back Cable Raises, High Cable Reverse Fly
Wide Grip Underhand Pull Downs, Wide Grip Pull Downs, Rope Rows
Abs and Cardio to finish
It felt good to push some heavy dumbbells again. My shoulder felt better so pressing will not be an issue any longer. During the Lat training I really felt a good crunch on each rep and felt my way though the rest of the exercises. It was a good workout overall.
Saturday Arms
We had to do the workout before noon because it was the Ohio State vs Michigan game. It was a great feeling see Ohio State pull one more win off and send Henne, Hart, and Long off without a win against the Buckeyes!
V-Bar Press downs, Skull Crushers, Machine Dips
EZ Bar curls, Spider Curls, Over Head Curls, Reverse Cable Curls
Calves at the end and out the door for the game.
Here's a general outline of my current diet
High days
220g protein
7-800g carbs
0g of added fat
Medium Days
335g protein
350g carbs
60g of added fat
Low Days
300g protein
60-100g carbs
150g added Fat
I have one cheat meal a week. If I want something during the week I'll have it, but that's very rare.
Supplements I'm using
Optimums Threshold, Creatine, Multi V, Joint Support, Whey, Casein, BCAA, Vassive EA-8, Waxy Maize, 2:1:1 Recovery
I love the Threshold. I've used a couple different kinds of Beta-Alanine, but none have given me the tingling that Threshold has. It's a very pure product.
I also love the 2:1:1 Recovery. It's a very tasty product with great ingredients.
The information contained in this article is not intended to be used for, or replace, the advice, medical diagnosis, or treatment of your doctor. Always seek the advice of your doctor or other licensed healthcare provider before starting any new supplement, diet, or exercise routine or when you have questions regarding any medical condition. Use of this article indicates that you expressly acknowledge and agree that Optimum Nutrition, Inc., its suppliers, licensees, and sub-licensees are not responsible for the results of your decision resulting from the use of this information including, but not limited to, your choosing to seek or not seek professional medical care based on the information contained in this article.
