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Monday – Chest & Abs:

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Today was my last week doing high volume. I am looking forward to switching back to higher intensity, less volume for the next 3-4 weeks and seeing the kind of pumps I will be getting, as well as strength increases after the initial first week transition.

Anyway, I had a great chest workout today. Switched some exercises up and really had a great pump!

I started using no-xplode again this week! I have no idea how I did without it, haha.. I did, but the focus I had this workout was amazing!

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Training:

Incline Dumbbell Bench Press: 5 sets x 10-15 reps

Hammerstrength Seated Press: 4 sets x 10-15 reps + 2 drop sets for the last set

Incline Flys: (warm up sets) 5 sets of 12-15 reps

Hanging Leg Raises: 20, 20, 20

Side Leg Raises: 20, 20

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Tuesday: Back & abs

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My back was literally tearing my shirt apart – great pump! My back really responds to this higher volume!

Training:

Pullups – 3 sets – 12-15 reps

Pulldowns – 4 sets x 10-15 reps

Machine Rows – 5 sets x 10-15 reps

Incline Lying Dumbbell Bench rows – 3 sets x 10-15 reps

Rear delt raises – 4 sets x 12-15 reps

Shrugs: (warm ups) 100lbs x 15-20 reps

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

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Wednesday: Shoulders/Cardio

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Pretty solid shoulder workout – the last few reps switching over to the shoulder press machine for drop sets = intense! Really felt it holding the weight at the top!

Today was the only day I did not take no-xplode.. And It really showed. Very solid workout but lacked the intensity of the previous two!

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Had a great postworkout shake with Banana’s, berries, and myofusion protein powder – still cannot get sick of the flavour! It tastes too good!

Best value below:

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Training:

Dumbbell Shoulder Press: 5 sets 10-15 reps – I use drop sets for last couple of sets with shoulder press machine – holding at the top for 2 seconds

Lateral Raises: 5 sets 12-15 reps

Front Raises: 4 sets 10-15 reps

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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Great pump – my arms were bursting out of their sleeves! The high volume is really working here! Fantastic stuff!

Training:

Barbell Curls: 5 sets x 10-15 – last two using 21 method – 7 at top of movement, 7 at bottom, 7 full reps

Lying tricep extensions: 4 sets x 10-15

Seated curls: 3 sets x 10-15

Overhead two arm extension: 2 sets x 10-15

Cable curl: 3 sets x 10-15 reps

Close grip bench press: 2 sets x 10-15

Pushdowns: 150lbs (stack) 3-4 sets x 15 reps

Hanging leg raises
Decline crunches

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Saturday: Legs

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This leg workout has been brutal the past two weeks! I am still feeling it! Great pumps!

Training:

Squats: 5-6 sets x 10-15 reps

Stiff leg deadlifts 5 sets x 10-15 reps

Walking lunges: 4 sets

Leg extensions: 4 sets x 12-15reps
Superset with:Hamstring curls: 3 sets x 12-15 reps

Leg press/hacksquat machine: 3sets x 12-15 reps

Calve Raises: 5 plates x 14 reps, 12 reps, 12 reps

Lying neck extensions: 45lb plate x 12, 12, 10

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Overview of the week:

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This was my last week of high volume. I really enjoyed the pump I got throughout the week and I am ready to get back to higher intensity, less reps and more weight! I am hoping to look fuller and more vascular – with better pumps! Let’s see!
The introduction of no-xplode has been of great benefit!

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

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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

From Protein:
from eggs, egg whites, sliced meats, chicken breast, lean beef, canned tuna and chicken, myofusion protein powder.

Carbohydrates:
wholewheat bread (2 slicesa day), oatmeal, bran cereal, brown rice, yams, potatoes, green vegetables, 1-2 pieces fresh fruit.
From Fats:
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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Weight last week: 185lbs
Weight this week: 186lbs