Ok, awesome workout today!! Was in and done in 1 hr. exactly, my goal time for today. I had shoulders, biceps and triceps. My goal was 10 sets for shoulders, 9 sets each for bi's and tri's. Hit them almost on the mark, great form on each rep and stopping short of complete failure. It is amazing, the mind/muscle link. This application is always pertinent, but at this time even moreso. With the strict visualization, you can almost "feel" the separation in the muscle and the depth with each rep. It is in a word an awesome feeling. So, here is the workout...
Shoulders
Side cable laterals
(warmup)...20 lb. dumbells for 20 reps
Sets...45x12,55x12,65x9
Rear lateral raises(seated dumbbell)
sets....45x12,45x12,45x12
Shoulder presses(standing military...much better than last time!! )
Sets....100x8,120x5,120x4
Seated dumbbell shrugs
Sets....85x20,85x19
On to biceps
Dumbbell concentration curls(sort of a pre fatigue, with extra strict form)
sets....35x10,35x10,35x10
Seated incline dumbbell curls
Sets....50x6,55x5,55x6
Standing olympic bar curls
Sets....90x8,100x5,115x4
On to triceps
Upper cable pressdowns(again a pre fatigue, using straight bar with hands no more than 6 inches apart and full stretch)
Sets....130x12,140x12,150x7
Power rack extensions
Sets....90x7,100x4,100x4
Close grip decline bench
Sets....180x7,200x3
Reverse grip upper cable pressdowns
Sets....110x10,120x8
Great workout, recovery drink was well earned.
I am really stoked about my conditioning.
****as a note, I am pleased I seem to be staying strong. No change in diet, it is as follows...a bit different on cardio days, I will list that tomorrow(cardio day)
Meal 1...1/2 cup oats, 1 sc. ON, 5 eggwhites, multivitamin, calcium, vit. c
Train 1 hr. after, supplement with Glutamine Select and bcaa's, 15 gr. during training.
PWO....2 sc. Mass Maker, 1 1/2 scoop PC whey isolate plus, 8 gr. glutamine, 400 mcg. chromium, B-Complex 100, Vit. C 1 gr.
Meal 2...6 oz. chicken, 1/2 cup black beans, 1 cup veggies
Meal 3...1 1/2 sc. ON, 1/2 cup eggwhite, 2 tbsp. flax meal(protein cake if needed...3 gr. protein, 25 calories)
Meal 4....6 oz. chicken or 5 oz. bison, 2 cups veggies, 1 tbsp. flax oil
Meal 5....6 eggwhite omlette with lots of veggies, salsa, and 1/2 sc. of ON.
1 sc. glutamine select with bcaa's and ZMA before bed.
Supplement each meal with 3 amino acids, 3 dessicated liver. Spread 1000 mg. of calcium out throughout the day, finished before 4 pm though. Take 800 I.U. of Vit. E with each fat containing meal, meals 3 and 4.
United StatesShoulders
Side cable laterals
(warmup)...20 lb. dumbells for 20 reps
Sets...45x12,55x12,65x9
Rear lateral raises(seated dumbbell)
sets....45x12,45x12,45x12
Shoulder presses(standing military...much better than last time!! )
Sets....100x8,120x5,120x4
Seated dumbbell shrugs
Sets....85x20,85x19
On to biceps
Dumbbell concentration curls(sort of a pre fatigue, with extra strict form)
sets....35x10,35x10,35x10
Seated incline dumbbell curls
Sets....50x6,55x5,55x6
Standing olympic bar curls
Sets....90x8,100x5,115x4
On to triceps
Upper cable pressdowns(again a pre fatigue, using straight bar with hands no more than 6 inches apart and full stretch)
Sets....130x12,140x12,150x7
Power rack extensions
Sets....90x7,100x4,100x4
Close grip decline bench
Sets....180x7,200x3
Reverse grip upper cable pressdowns
Sets....110x10,120x8
Great workout, recovery drink was well earned.
I am really stoked about my conditioning.
****as a note, I am pleased I seem to be staying strong. No change in diet, it is as follows...a bit different on cardio days, I will list that tomorrow(cardio day)
Meal 1...1/2 cup oats, 1 sc. ON, 5 eggwhites, multivitamin, calcium, vit. c
Train 1 hr. after, supplement with Glutamine Select and bcaa's, 15 gr. during training.
PWO....2 sc. Mass Maker, 1 1/2 scoop PC whey isolate plus, 8 gr. glutamine, 400 mcg. chromium, B-Complex 100, Vit. C 1 gr.
Meal 2...6 oz. chicken, 1/2 cup black beans, 1 cup veggies
Meal 3...1 1/2 sc. ON, 1/2 cup eggwhite, 2 tbsp. flax meal(protein cake if needed...3 gr. protein, 25 calories)
Meal 4....6 oz. chicken or 5 oz. bison, 2 cups veggies, 1 tbsp. flax oil
Meal 5....6 eggwhite omlette with lots of veggies, salsa, and 1/2 sc. of ON.
1 sc. glutamine select with bcaa's and ZMA before bed.
Supplement each meal with 3 amino acids, 3 dessicated liver. Spread 1000 mg. of calcium out throughout the day, finished before 4 pm though. Take 800 I.U. of Vit. E with each fat containing meal, meals 3 and 4.