I have added a new Buy Gear page to make it easy to buy whatever you need that’s mentioned here, including supplements. No need to go searching on the internet or travel to a store. I’ve done the leg work so you don’t have to. That is all for now. : )
Yes, I mixed Legs and Back. I did chest yesterday, and I hadn’t done any legs except for calves in about a week, so there you go.
Squats. Since I don’t have a squat rack at home, I went with light weight, 12 rep squats. I highly recommend this when you don’t have a squat rack for safety. You don’t want to have to do a heavy military press after you’re burned out on squats. If it’s enough weight for your legs to max out at 6-8 reps, then for sure, it’s way too much weight for you to do a safe over the head (or military) shoulder press, especially after you’re exhausted. You’ll still do as many squats as you can, maxing out at a higher number, but when you’re done you will not have a problem lifting the bar over your head, onto your chest, then lowering it down slowly while keeping your back arched instead of rounding it. I did 4 sets of 12.
Followed it with Standing Calf Raises and immediately; Seated Calf Raises ’til my lower legs burned. 3 sets.
Then, on to the Pullup bar. Started with Horizontal Pullups, then regular Pullups. Then I used my Suspension System to do some Rows in order to hit more angles in my back. I started with very low handles, then raised them slightly after I maxed out and did some more. I also varied the grip from overhand to pistol grip to over-under twisties. Same thing for the pullups. Started with wide, then neutral grip, then chinups (underhand grip). It’s also good practice to hold at the top for some of the reps and do Knee Raises to Ab Curls while holding yourself up like I did!
That’s it; not many exercises, but many sets and I surely pushed it to where I was totally pooped. Nourished myself with a scoop and a half of Whey with 5g BCAA’s + another scoop of 5g BCAA’S with 5g Creatine in 10 ounces of 2% milk for a total of 47g protein.
Yesterday, was the first day of working out since I got what appeared to be another flu. Maybe it wasn’t the flu since I got over it in less than a week. Either way, I didn’t do much besides Deep Pushups and a few sets of pullups here and there. No visit to the gym since Friday (one week ago).
I went with my comfort food: Shoulders/Arms. Need inspiration, do ya? Let me know if this is enough of a workout, yes?
Shoulders:
shrugs/shoulder press
seated arnold press+standing DB press
Arms:
Barbell curls: wide, narrow, norm,
Rope curls
Tricep vbar pshdns
Standing Tricep extensions
Rope tricep pushdowns
Handle, overhead extensions
Skull Crushers (back of the head)
Incline bench hammer-twist curls
Seated noBackrest, hammer-twist curls
Most were back to back super sets or tri-sets. I like to do 2-3 sets of Biceps back to back, while lowering the weight to max-out 3 times. Then, immediately move on to Triceps and do the same; 2-3 sets back to back, before going back to the Shoulders Shrugs/Military Press Superset.
Hardly any rest except for walking to get a drink of water after around 4-5 sets. Again, sweating like a ______! Who needs cardio?! (I’m open to suggestions on what to put in the blank since I say this so often) Go ahead and ask if any of the above exercises are not clear.
CHEERS AND GOOD LUCKS!
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I’m not going to lie.
Don’t you hate it when people start off like that? Well, I’m not going to lie either. (as opposed to the other times when I made the whole damn thing up) This workout, although it didn’t have much weight lifting, killed me. I would love a nap right about now.
“So, what did you do that was so hard?” Ok, Biff, I’ll tell you— you sarcastic bastard! I am on my mission to raise my squat. So I’m adding 10 lbs every week. I’m talking about a REAL squat, with a real barbell, placed on your real shoulders, and squating so your ass lands on your ankles. That’s right—all the way down, baby! Just like 10 in 30 tells ya to! I managed to gather enough strength to do 3 sets of 6 reps with the added 10 lbs. It was really hard.
Doesn’t help that there was a hot chick behind me doing the leg press machine with what appeared to be more weight! But you know what, Biff? That doesn’t compare to a REAL squat, you innocent and confused little man. I’d like to see that chick do 6, ass-to-ankles squats with HALF the weight I used. I don’t think she’d be able to do 3. Don’t cheat yourself by only using the leg press instead of doing squats and thinking you squat 3 plates when you’re actually squatting much less.
Here it is:
Squats: 3 sets. √
2 sets incline Hammer bench press (I noticed my shoulders and back were looking great but my pecs were lacking)
calf raises galore
^super: seated calves galore
^super: chaser of HIGH JUMPS (blast them calves by jumping as high as you possibly can, letting your knees hit your chest way up in the air!)
run outside for 17 minutes (not really any sprints. shins hurt)
Hanging Leg Raises of death. <– 4x fail
^ 2 sets
Box crunches w 25#
^super: crunches w 25# 2 sets
+ 1 set of reg crunches
Plank Madness 2x each side.
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Scoop and a half of Optimum Nutrition Whey in water. And around 25 minutes later, I had lunch: 2 chicken breasts and mixed vegetable of green beens, peas, carrots, and corn. Drank a grapefruit juice for the simple carbs and vitamin C. Now I need Green Tea, and then a nap. Did I already mention I’d like a nap?
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Today was an intense hell of an arms workout. All arms. No shoulder. I did the 10 in 30 Shoulders/Arms on Friday, so 3 days later, I was ready for another arms blasting mofo workout! I’m really trying to gain mass in my arms and making them wider by doing the 3 types of barbell curls.
So, today was:
The Great Bicep, Tricep Massacre. A bunch of super sets of double biceps and double triceps with 30 seconds rest in between.
Barbell curls wide,
^super: rope curls
Tricep vbar pushdowns HVY
^super: overhead bb ext
Barbell curls normal, drop set
^super: rope curls
Tricep vbar pushdowns
top cable rope ext
Barbell curls narrow super drop set 4X! wide, normal
Ovrhd EZ bar extensions
top cable rope ext
seated DB hammer twist curls
DB reverse narrow to wide curls
Overhead single DB ext
bilat cable tricep pushdowns
standing DB hammer twist curls drop sets
DB reverse in2out curls DPST
Overhead single DB ext
bilat cable tricep pushdowns
go ahead and ask if you have any questions about what the heck any of that means. I was sweating a ton while only working the arms! I see most people work out so lethargically and are not sweating at all. My freaking workout was so intense it pretty much took care of cardio too! And my biceps looked like they’d burst out of their skin. Triceps were pretty swollen as well.
Tried to run afterward since it was such a beautiful day but I started getting a pain on my head/neck so I stopped early. No run today.
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Today, I did the Arms portion of Shoulder/Arms day. I refrained from shoulders because my neck muscle seems to be pulled. So, only the biceps and triceps for me today. Did the whole Superset and finished with my favorite ab exercise; Hanging Leg Raises from the Abs workout. Pretty quick workout, but the arms got a slammin!
Note: if you feel like you didn’t get much of a workout, you probably didn’t use enough weight to max out at the indicated reps. You probably could have done 10 but stopped at 6-8 and moved on to the next one which might have not been enough either. I’ll admit I sort of did that on some myself. So, after it was over, I added the forearm exercises, Wrist Curls and Reverse Wrist Curls. After 2 sets of each, I did a set of seated concentration curls with super slow return (negatives).
For bigger upper arms, be sure to use heavy enough weight so that you barely make it to 6! And then, cheat for a couple of reps using momentum. Be sure to vary your grip on the Barbell Curls as indicated in the Arms workout. Standard, Wide, Narrow. This will give width to your biceps. combine that with proper form on the triceps exercises and you’ll have bigger arms in no time. And to make sure your biceps are being properly isolated, use that BICEPS BLASTER I raved about.
Today, Monday, January 3 was Chest Day. I am doing the 10 in 30 plan again with slight modifications as necessary. Hey, I know what I’m doing, ok?? Anyway, it was a great workout and I am definitely seeing major improvement in the mirror! Even when my core is relaxed, I can see a good deal of abs, and my shoulder/rear delts are looking awesome from doing the Rotator Cuff exercises. Not to mention my Lats. They really stick out from my waist. Yes I look at myself a lot. That gym mirror is good to me. But that’s the only way to judge how you’re doing, right? Plus—don’t you love yourself? You should. Seriously. You are your best friend. So LOVE YOURSELF, DAMNIT! You’ll get more respect from others, anyway, if you really love yourself.
My workout:
Incline Press on Bench
Straight Bench Press
Crossovers (high to face level for upper pec development)
Incline DB Flies (only 20#, 12 reps)
Incline DB Press
Bent Over Rev Flies (standing, sitting)
Side Rotators
Top Rotators
ABS:
Hanging leg raises
Leg Raises on Vertical Leg Raise Bench, knee raises
The reason I said this was “modified” is because I am working on lowering my fat percentage as well. I am doing ab work after most workouts on top of doing HIIT in the morning on an empty stomach. Remember, I already did the 10 in 30 and gained 10 lbs, then I did only circuits for a while with lots of cardio, so I went down on fat a little. Unfortunately, I also lost some muscle from that plus getting sick with the flu, so that’s why I’m back in the 10 in 30 plan. The morning HIIT cardio is really paying off as far as leaning me the hell out. I also plan on running (HIIT of course) after my workout for 2 days of the week on top of the morning HIIT.
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