Shoulders-Triceps-4 day Split-Routine-C

Great Shoulder and Tricep workout. Focused on Muscles during each rep. Slowed the pace down a little to get that burn/pump. Really felt the Muscles performing.





Db Press
35-15
50-15
70-8
75-8,8,8

Upright Row Wide Grip
45-15
95-15
135-8,8,8

Bent over Row Rear delt
30-15
75-10,10,10

Bar ext. (French Curl)
50-15
90-10,10,10


Db Kb
25-12
50-12,12,12

1 arm Rope Press Down
20-15
25-15






Cardio- 30minutes steady state on Elliptical

Macros
P-220
C-190
F-45
Fr-25

Supplements
1) Whey-MultiVitamin-L carnitine-B12-Caffeine
2)Fishoil
3)Caffeine
4)Fish oil-----Huma Pro
5)(Pre w/o) ALA-BN StrikeHD-Beta Alinine-C4
Intra W/O BCAA'S

6) (Post W/O) L Carnitine-Whey-ALA-Vitamin C-Vitamin-E HMB

Chest/Bi's Routine C-Rotaion4

Good Chest and Bi workout tonight!!!



Flat Db Press
55-15
70-15
100-10,10,10,9

Slight Inc.Db press
70-15,15
100-9,8

In. Flye
40-15
60-10
65-10

Hammer Curl
30-15,15
55-7,7,7

Close Curl
40-15
70-10
80-10
90-9

 1 arm Cable curl
25-12
35-10

Weighted Torso Twist Machine
130-12 ps
150-12ps
180-12ps

Decline Russian Twist with 25lb plate
50,50,50

Side bend over Back ext. Bench
45-12,12,12

Rope batter Swing
35-12ps,12ps,12ps


Cardio-Sprints 35minutes

Macros
P-220
C-190
F-45
Fr-25

Supplements
1) Whey-MultiVitamin-L carnitine-B12-Caffeine
2)Fishoil
3)Caffeine
4)Fish oil-----Huma Pro for extra protein with sardines
5)(Pre w/o) ALA-BN StrikeHD-Beta Alinine-C4
Intra W/O BCAA'S

6) (Post W/O) L Carnitine-Whey-ALA-Vitamin C-Vitamin-E HMB

Monday-Qauds-Calves

Hit 1000lbs on Leg press!! Knees to the Chest too!!!
Front Sqauts
95-12
135-12
225-8
275-6,6,6

Leg Ext.
175-15,15
350-10,10

Leg Press
280-15
650-10
850-10
1000-7

Walking Db Lunge
55's - 15,15

Standing Calve Raises on Smith Machine
225-30,25,25
185-25,25









Macros
P-220
C-190
F-45
Fr-25

Supplements
1) Whey-MultiVitamin-L carnitine-B12-Caffeine
2)Fishoil
3)Caffeine
4)Fish oil-----Huma Pro for extra protein with sardines
5)(Pre w/o) ALA-BN StrikeHD-Beta Alinine-C4
Intra W/O BCAA'S

6) (Post W/O) L Carnitine-Whey-ALA-Vitamin C-Vitamin-E HMB

Back and Bi's - - Routine-C-Rotation- -2

Pulldowns to warm up for pull ups
85-15,15,15

Pull-ups-(BW)
15,15,15,15

Bent Over Row
135-15,15
225-6,6
185-10


Rope PullDown
85-15
160-10
165-10
170-10

Stiff Leg Bar
135-15,15
225-6,6

Db Curl on Decl. Bench
25-15,15
40-10,10

1 Leg Leg Curl
70-15
105-12




Cardio- 35minutes

Macros  (Cheat Meal with the parents,they sabotage me)
P-220
C-190
F-45
Fr-25

Supplements
1) Whey-MultiVitamin-L carnitine-B12-Caffeine
2)Fishoil
3)Caffeine
4)Fish oil-----Huma Pro
5)(Pre w/o) ALA-BN StrikeHD-Beta Alinine-C4
Intra W/O BCAA'S

6) (Post W/O) L Carnitine-Whey-ALA-Vitamin C-Vitamin-E HMB

Haven't had time to actually sit and blog last couple of days.Long freaking work days suck!! Only home time I have had has been food/supplement prep,4hrs of sleep and bathing.:/ But My Nutrition has been dead on and so have my workouts. It amazes me how fast supplements go though.Seems like I just re-uped and almost time again.Be nice if I could buy them by the 5 gallon buckets,Cheap!! HaHa!!

Flat Db Press
55-15
70-15
100-10,10,10,10

Slight Inc.Db press
70-15,15
100-5,10

In. Flye
40-15
60-10,10,10

Hammer Curl
30-15,15
50-6
55-6,7

Close Curl
40-15
70-10
80-10

 1 arm Cable curl
25-12
35-10

Weighted Torso Twist Machine
130-12 ps
150-12ps
180-12ps

Decline Russian Twist with 25lb plate
50,50,50

Side bend over Back ext. Bench
45-12,12,12

Rope batter Swing
35-12ps,12ps,12ps


Cardio-Sprints 35minutes

Macros
P-220
C-190
F-45
Fr-25

Supplements
1) Whey-MultiVitamin-L carnitine-B12-Caffeine
2)Fishoil
3)Caffeine
4)Fish oil-----Huma Pro for extra protein with sardines
5)(Pre w/o) ALA-BN StrikeHD-Beta Alinine-C4
Intra W/O BCAA'S

6) (Post W/O) L Carnitine-Whey-ALA-Vitamin C-Vitamin-E HMB

Delts/Tri's Routine-C-Rotation-1

Had a great Shoulder and Tricep workout.Felt strong and energized. Also starting to feel knowledgable as people are starting to ask more and more questions. I think me and Training partner are starting to gain some attention and respect in the GYM as our physique and Strength changes are being noticed. Don't get me wrong,the physique is nowhere the size of the few steroid monsters in the gym but lb for lb the strength level is there and noticable.I know the competition is within yourself but it is nice to know where I came from and where I am at and where I stand. Feeling Good!!!





Db Press
30-15
40-15
70-8
80-8,6,5

Upright Row Wide Grip
45-15
95-15
135-8,8,7

Bent over Row Rear delt
30-15
60-10
70-10,10

Bar ext. (French Curl)
40-12
60-12
70-10
80-10

Db Kb
25-12
40-12
50-12

1 arm Rope Press Down
25-15
35-15






Cardio- 30minutes steady state on Elliptical

Macros 
P-220
C-190
F-45
Fr-25

Supplements
1) Whey-MultiVitamin-L carnitine-B12-Caffeine
2)Fishoil
3)Caffeine
4)Fish oil-----Huma Pro
5)(Pre w/o) ALA-BN StrikeHD-Beta Alinine-C4
Intra W/O BCAA'S

6) (Post W/O) L Carnitine-Whey-ALA-Vitamin C-Vitamin-E HMB

Good gym Time. Felt strong today. Added sets because I haven't done some of these in a while and didn't know my strength level for them. Lots of energy today.It is amazing what SLEEP does for the BODY!!! Also was told Saturday Night at Dance recital that I look good LEAN and look TEN years younger!!! Now thats MOTIVATION for me!!!! :))


Pulldowns to warm up for pull ups
85-15,15,15

Pull-ups-(BW)
12,12,13,15

Bent Over Row
95-15
115-15
135- 10
185-10
225-8,6
135-12

Rope PullDown
85-15
160-10,12,10

Stiff Leg Bar
135-15
185-8
225-6,8

Db Curl on Decl. Bench
5-15
15-15
20-15
25-15
40-10

1 Leg Leg Curl
70-15
100-12




Cardio-Sprints 35minutes

Macros  (It's Memorial Day plus my Birthday cookout,Macros will vary)
P-220
C-190
F-45
Fr-25

Supplements
1) Whey-MultiVitamin-L carnitine-B12-Caffeine
2)Fishoil
3)Caffeine
4)Fish oil-----Huma Pro
5)(Pre w/o) ALA-BN StrikeHD-Beta Alinine-C4
Intra W/O BCAA'S

6) (Post W/O) L Carnitine-Whey-ALA-Vitamin C-Vitamin-E HMB