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Monday – Chest & Abs:

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After a week of being sick, I felt supercharged by this workout! I kept my calories high during the period of sickness last week and felt better for it this week! I lost no weight and gained on the majority of my exercises today.
After months of not going beyond 80lb dumbbells on presses, I hoisted up the 95’s and got 5 reps each set.
I am really loving the taste of both the myofusion protein and green magnitude creatine – both working great.

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Training:

Incline Dumbbell Bench Press: (2-3 warm up sets) 95lbs x 5 reps, 5 reps, 5 reps

Flat Dumbbell Bench Press: 85lbs x 5, 5, 5 reps

Crossovers: 90lbs x 10, 8, 8 reps

Hanging Leg Raises: 20, 20, 20

Side Leg Raises: 20, 20

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Tuesday: Back & abs

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Back was great today. I love warming up with bodyweight pullups and then moving on to heavy latpulldowns.
I feel stronger and I know I am getting bigger.

Training:

Warm up with pullups – few sets of 14 reps

Pulldown machine – 3 sets: 250lbs x 5 reps, 5 reps, 5 reps.

Machine Rows – 3 sets: 200lbs (stack) x 11, 11, 11 reps

Incline Lying Dumbbell Bench rows – 85lbs x 5, 5 reps

Shrugs: (warm ups) 100lbs x 12 reps, 12 reps, 12 reps

Lying neck extensions: 45lbs x 10, 8, 8

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Wednesday: Shoulders/Cardio

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I knew it! I hit the 70’s on shoulder presses, full rotation at the bottom and good form. I feel really strong today…. And had a great pump!

Recovery and strength are great – the green magnitude is working well.  I am loving the gaspari myofusion – I mix it in a blender with ice, 2 scoops peanut butter, banana and  milk/water.. It comes out like a great tasting, thick and creamy milkshake. I have never had protein taste this good – and be able to drink it slowly, savor it.

Best value below:

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Controlled Labs Green MAGnitude, 80 Servings, Electric LemonadeIncrease Your Stamina In The Gym And Gain Size And Strength!

Training:

Dumbbell Shoulder Press: 2-3 warm up sets, 70lbs x 4, 4, 4

Lateral Raises: warm up set, 45lbs x 9, 8, 8

Seated incline barbell front raises: 50lbs x 7, 7

Ab training

Hanging leg raises: 3 sets of 20
Hanging leg side raises: 2 sets of 20

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Thursday: Arms

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Solid arm workout. I threw in some closegrip bench presses instead of lying extensions to shock and switch it up. Really felt good on the curls and pushdowns – heavy and good form! I am really focusing on extra work for my triceps.

Training:

Barbell Curls: (3 warm up sets) 110 x 10,  10, 8

Seated Overhead two arm extensions: (2 warm up sets) 90lbs x 6, 6, 6 reps

Seated Hammer Curls: 55lbs x 6, 6 and 6 reps – very strict

Close grip bench press: 200lbs x 5, 4 reps

Pushdowns: 150lbs (stack) x 12, 11, 10

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Saturday: Legs

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I increased my squat today. I felt good in the gym. My hamstrings are weak in comparison to my quads, so I am doing some extra work for them to shock them into growth – heavy stiff leg deadlifts and walking lunges around the gym, finished with hamstring curls. My hamstrings and glutes are going to feel it tomorrow – felt fantastic!

Training:

Squats: (3 warm up sets) 375lbs x 5, 5, 4 reps

Stiff leg deadlifts (2 warm up sets): 250lbs x 6 reps,5 reps,

Walking lunges: 35lbs x 3 walks

Leg extensions: 280lbs x 12 reps, 12 reps – good form, held at the top fora second

Hamstring curls: 150lbs x 10 reps, 10 reps

Calve Raises: 4 and a half plates x 20 reps, 20 reps, 18 reps

Lying neck extensions: 45lb plate x 10, 10, 10

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Overview of the week:

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A very solid week after being sick all of the previous! I really felt focused and determined to hit the weights harder than before due to last week. Lots of improvements in lifts.

I increased my calories to around 3600-3850 from my initial intake – I just wasn’t gaining at the beginning of the week.
Everything is going good and I am up another lb. After another week of high intensity, low reps I will change to high volume, lower weight.

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Diet:

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I am eating the majority of my carbohydrates in the morning, before a workout and after a workout. I cut my carbs back after 8pm, before my last meal.

My last meal is usually a myofusion protein shake blended with peanut butter and milk

At around 182lbs, I am aiming for the following:

Calories: 3600-800 a day
600 calories or so a meal

From Protein: 300 or so grams a day
from eggs, egg whites, sliced meats, chicken breast, lean beef, canned tuna and chicken, protein powder.

From Carbohydrates: 340-60g a day
from wholegrain – wholewheat bread, oatmeal, bran cereal, brown rice, yams, potatoes, green vegetables, 1-2 pieces fresh fruit.
From Fats: 70-75g a day
from omega 3-6-9 caps, fish oil, ex.olive oil, natural peanut butter/almond butter.

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Progress:

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Next week I will post new measurments.

Weight last week: 180.5lbs
Weight this week: 182.3lbs