Tag Archive for: build muscle fast

DEVASTATING Back work out.

It was time for a straight Back Day. No messing around, no mixing shit up, no half-assed “I’m tired” stuff. Super sets are my thing, and today was no exception. Protein shake with BCAA’s an hour before. Green tea pill half hour before. iPod with kick-ass music blasting. This makes a HUGE difference, at least for me. Music has a big impact on me. So, instead of working out to Nine Inch Nails’ ‘Hurt’ on the gym’s loudspeakers and inevitably yawning mid way through, I resorted to heavy bass dubstep and other electro goodness. To each their own.

Here’s what I did:

Bent Over Rows
Pullups Madness. Regular pullups, then immediately jump on the Assisted Pullups machine, add 40# and do more. Then, chinups using a semi-supinated grip (palms facing each other). Then add another 20 for 60# total, and do another set of pullups/chinups. Keep doing that ’til you get to 4 assisted sets. I did this twice.
Straight Arm Press Downs on cable machine, separate hands. For Lats.
Unilateral Bent Over Rows Dumbbells. 3 sets with hand on bench, 2 with elbow on bench. 2 more stepping way to the side to allow the row to be more centered on the body.
Seated High Rows Wide grip, Narrow semi-supinated grip. 2 & 2.
Body Rows with Barbell 3 sets.
Straight Arm Press Downs with high cable, and straight bar.
Reverse Flies seated, with cables. 3 high intensity sets.

Whew! Mostly back to back with no rest. I alternated bicep intensive exercises like Pullups and Rows with the Straight Arm exercises while the biceps rested. Only rested :30 as necessary. Whole thing took around 45 minutes. Major sweat buckets! I now feel devastated. Thanks a lot.

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New Page Added

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. : )

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6 pack Abs, Barbell Squats, High Jumps from hell!

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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LOVE YOURSELF, DAMNIT! (Chest Day + Abs)

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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12-20-10 Back 10in30: Pullups Madness!

Today was the first day that I had a full, complete workout in exactly two weeks since I had the flu. Nasty, nasty flu it is. during these past two weeks, I only did a minor Chest day that consisted of incline Hammer machine press, reg Hammer press, and pushups, plus Step Mill. On Saturday. However, I also did  a great workout of resistance band curls (many kinds), a ton of pushups including feet up and “perfect pushups”, lat and front delt raises, and tricep extensions. But that’s only 1.5 workouts in two weeks. I had also injured my forearms by using too much weight during forearm rollers and perhaps too many pullups/curls for my inside forearm muscles.

After icing my arms, taking ibuprofen, and resting them muscles for the two weeks, my arms are almost back and I was able to have a great workout again, finally. I went with Back, from the 10 in 30 plan with slight modification.

Uni-Lateral Rows + superset: Pullups + assisted pullups after maxing out on real ones. 3X
Pull downs wide. 3x
hanging leg lifts
Rows narrow 3x
Box Situps
Rows starship fighter 3x
1 set high jumps
1 set squat jumps

Then my calves started to cramp up, so that was the end of that. I did the Unilateral Bentover Rows first, so that I could get maximum results out of them in order to properly pre-exhaust for the pullups. I’m trying a method I learned about for upping your number of pullups. My max is only 12, so I’ll see how it went after 4 Back days doing this pre-exhaust method.

I think it will have to increase my reps since I maxed out multiple times during each set of pullups.  After doing the uni-lat rows, I immediately jumped on the pullup bar and could only do around 3-4 good ones, then moved to the assisted pullup machine subtracting 80 lbs and maxed out again, this time at around 6-8. Then I raised the weight some more, (lessening the load) to around 100 lbs, and did another 6, then raised it again to 110, and maxed out one more time at around 6 again. Then, after a minute rest, I go back to the next set of uni-lat rows and repeat!

When doing the pullups, I made sure to stop and hold myself at the top and really “crunch” my back muscles and lats, squeezing them tightly for 2-3 seconds before coming back down in a slow, CONTROLLED fashion. Don’t just let your ass drop like a fucking sack of potatoes! Remember that negative resistance actually gives better results than the positive. That’s why some people even do “negs only” sets. Try them with curls sometime or at least do a super slow return—slower even than the 10 in 30 suggested 3 seconds— take around 10 seconds to come back down during your negative. Your arms will burn like mad and you’ll be sore like a mofo again. Miss that feeling, don’t you?

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Thurs, Nov 11: Another Circuit- Legs, Chest, and Back

Another circuit today. Mixed it up with Legs, Chest, and Back. Push/pull baby!

Deadlifts 3x
Pullups – Added assisted pullups after maxing out on regular ones 4x
Incline Bench on Hammer Machine 4x
Pushups 3x
Narrow Rows 3x, Wide rows 2x
Cable Xovers 3x

No cardio. Ran out of time and was way too hungry. Had a Grilled chicken caesar from Mc Donalds after my protein shake (25g protein) and an apple. 2.5 hours later, had edmame (cooked soy beans).

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