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

Chest/Bi's Routine C--Rotation 1--4 day split

Felt great in the GYM today.Got plenty of sleep and air was on!!! Felt Strong with lots of energy.Wished we had heavier Db's,reps were for 5 to 6 but got 9 to 10. I could use the hammer Strength Bench but that takes the Balance factor away so it may be best to stick with the 100's for a little higher reps.

Flat Db Press
55-15
60-15
100-10,9,10,9

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

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

Hammer Curl
30-15,15
60-4
50-6,6

Close Curl
40-15
70-10,10,10

Sitting 1 arm Cable curl
25-12
40-6

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

4 day Split--Routine C --Rotation 1 ---Qauds & Calves

It was a 94 Hot and Humid day today down in the dirty South!! Thru every rep the sweat poured down my face.I trained heavy with strict form while picturing in my mind what I want my muscle to look like.I was gave out by the time I trained my calves.I left the GYM energyless.And I liked it!!!




Front Sqauts
95-12
135-12
185-8
205-8,8,8

Leg Ext.
175-15,15
300-10
350-10

Leg Press
280-15
550-10
650-10

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

Delt & Tri's -- 4 day Split-- Routine B -- Rotation 4

Decent workout. Went to the GYM at a different time and it was like 87 humid degrees. Once I busted my sweat it went great. Was really focused on the muscle while training it.

Side Lateral
20-15,15
40-8
45-8

50-7
25-12

Bar Shrugs
135-15
185-15
225-12
275-8,12

High in. Db Press
50-15
70-10

80-10,10

Dips (BW)
20,20,20,20

Rope
50-15
72.5-10,10

85-9

Rev. Pressdown
50-20
72.5-12,12

85-10





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

4-day Split Routine B-Rotation-4 Back-Hams

Felt good in the Gym and had lots of strength tonight! Not bad after working 45hrs in3 days and only 12 hours of sleep since Sunday!!

Lat Under
120-15,15
200-8
220-8

T-Bar Row
90-15,15
175-8
225-8

Db Deads
70-15,15
100-10,10

Close Row High (per side on Hammer Strength Mach.)
90-15
135-15
170-10

Glute Ham
12,12,12,12

Leg Curl
115-15
175-14

Ab Routine
Decline crunch with weighted cables--25--12,12,12
Reverse Crunch--45--12,12,12
Weighted crunch machine--90--12,12,12





Cardio-Sprints 35minutes

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

Supplements
1) Whey-MultiVitamin-L carnitine-B12-Caffeine
2)Fishoil/Psyllium Husk Caps
3)Caffeine
4)Fish oil-----Huma Pro-Psyllium Husk Caps
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

Qauds and Calves Rt. A Rot.4

Long 15hr workday before GYM. Trained qauds with Sqauts,Hack Sqauts using the smith machine,Sissy Sqauts and split sqaut. Also trained calves with single db raise. Went heavy as I could on all. Don't have time to get into detail gotta wake up in 4.5hrs do do it all over again tomorrow. Nutrition was dead on. ~kevin~

Delt & Tri's -- 4 day Split-- Routine B -- Rotation 4

Felt good Training today. I felt strong and had energy.My reps were at a somewhat slower pace focusing more on form after watching several people in the gym.They gone get hurt the way they jerk those weights around. Hoping I rubbed off on them a little!


Side Lateral
20-15,15
40-8
45-8,8
25-12

Bar Shrugs
135-15
185-15
225-12
275-8,12

High in. Db Press
50-15
70-10,10

Dips (BW)
20,20,20,20

Rope
50-15
70-10,11,10

Rev. Pressdown
40-20
70-12,12,10





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

4 day-HyperTrohpy Split

It has been a month since I blogged.My house has been tore apart.I now have power,water and internet. My nutrition has been suffering but I have been working out.My supplements have suffered also due to finances trying to get my house a home again. :/

     I would just like to note that I have come to the conclusion I couldn't be a bodybuilder.I just don't have the discipline for it nor do I have the finances to keep up my supplements nor do I have the time to get all my workouts and cardio in while working 15 hours days. Between my job and my training the family balance suffers and that is the most important to me. But however I have learned that and cherish it. I can hit the gym daily to strength train but my cardio suffers,I dont mind doing it,I just run out of time. My family tends to eat out ALOT and has to travel ALOT with my daughters dance competitions. I had to learn to order accordingly but sometimes in some restraunts it is just to hard.Living in the South everything is freaking FRIED!!!! But I have been doing decent.I have gained lots of STRENGTH weight training this year,I have lost fat and gained MUSCLE.My weight has dropped 15lbs,ALL FAT. It is a constant battle.I mean CONSTANT!!!!!! It sucks being a endomorph!!

    To top it all off my doctor seems to think ,since it is so hard for me to gain muscle and lose fat, that my testosterone is to blame.To low for my age.Today I will be start replacement therapy with Injections of Cypionate. I am praying it helps and not hinder. I just want a nice body,point blank. I know I can eat,train and run to lose weight but my physique dont look athletic the way I want it to. Its not only the testosterone but also my train of thought towards food. I just eat bad every now and then and it shows. I just don't have the dedication it takes to reach my goal. My desire has faded and I need to replenish it.I have surrounded myself with people that has the same goals hoping it helps.I have surrounded myself with the best in the business hoping to stay motivated!! As I see my friends compete I envy what they have done!!!!
     
      I would like to say that my body didn't go all to hell this year the way it normally does. I have to give credit to Nicole Gray and Joe Franco for their motivation and accountability and most important the Wisdom and Knowledge of the Body!!! I owe Joe alot,I will never be able to repay him for what I have learned in a very brief time. Not only about the sport or the body but about life in general.

     Now it is time for me to get my train of thought and my desire geared up and get the rest of this FAT off my Muscles!!! I will not fail myself. I owe it to me and to my family that puts up with my bullshit daily.The time I'm away from them to train/run and for the money I spend on me instead of them (food & supplements).  I have been helping lots of obese people meet there goals,in other words I have been talking the talk and dammit its time for ME to WALK the WALK!!!!!!!

                                          Thanks for reading my Ramblings!!!!!
  
                                                                           Kevin




4 day-HyperTrohpy Split
Routine B-Rotation-3
Back and Hams

Lat under
120-15,15
200-8
220-8

T-Bar Row
90-15
135-15
180-10
225-8

Db Deads
70-15,15
100-10,10

Close Row High
90-15
135-12,12,12

Glute/Ham
12,12,12,12

Leg Curl
115-15
175-15

Cardio-Sprints 35minutes

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

Supplements
1) Whey-MultiVitamin-L carnitine-B12-OxyElitePro
2)Fishoil
3)OxyElitePro
4)Fish oil-----Huma Pro for extra protein with sardines
5)(Pre w/o) ALA-BN StrikeHD-Beta Alinine-NOexplode
Intra W/O BCAA'S
Creatine after Strength Training
6) (Post W/O) L Carnitine-Whey-ALA-Vitamin C-Vitamin-E HMB