Back Day

I posted this workout after i posted my arms workout. Derp

One arm rows:
50/12
75/12
100/12
125/15, 12

Pendlay Rows:
135/12
185/10
225/10,8

Pulldown:
150/12
180/12
210/12

Shrugs: Enough to make my traps explode.

Arm day

I went in to train and blast arms.

And i did.

I unleashed the fury of Zeus upon them!

Actually I did this:

Pressdown/ hammer curl superset

Close Grip Incline Press/Fat bar curls super set

Rolling Triceps extension/Alternate curls.

Not flashy but I did what I needed.

Mondays Training

Incline press

bar/20
135/12
185/10
225/6
245/3

Twist and press

40/12
60/10
80/10

Dips: bw/10,12,12

Plate front raises:

45/12,12,12

Laterals/Facepulls superset: 2 sets of 12 each exercise

Pressdown: 70/20,20,20

Tate Presses:

40/10,13

Getting the tricep and rear delt work up more. Eliminate weak links. thats the plan of action. Gonna get in some banded leg curl action tonight along with banded pressdowns.

Back to work

Lower Body: Late training on Sunday

Leg Curls:
65/15
95/15
110/12, 12, 12

Front squat.
Bar/10
95/6
135/5
175/3
225/3

Leg press(nautilus) *pps= plates per side
3pps/15
4pps/15
5pps/13

RDL's
135/10
185/10
225/10, 10

Solid day. Everything felt good and went well. I defenetly need to get stronger in the midsection and lower back. Weight after 1 meal 90 mins before training was 244. Still fasting during the day until Easter and it's not going bad at all. Cant wait to eat though.

School starts back tomorrow and I'm not super worried. I know what ahead of me, what I have to do and how to accomplish it. Will it take a good pit of tenacity, pain and fatigue......yes. Do I really care? No. I have to get shit done to move on and eventually get to that "next level of life" that people want to get to. You see, everyone talks a good game of what they want to accomplish. I'm guilty of this myself, but there gets to be a point where you need to just nut up and do work. If it means sacrificing sleep, so be it. Cant hang out with the friends, fuck it....do work. Cant get to the gym? Fuel up because you may have to go through a two hour workout or push the bitch back some.

Speaking of two hour workouts, something has been on my mind lately. It seems that people think they can get to a maximum amount of strength and development by just going through some 1 hour pussy ass workout. Sorry to tell you, sometimes thats not the case. You want to win? Then you need to look in the mirror and see what the fuck you need to do to win. I dont give a damn if you do have a familiy, you chose this shit and you get it done. If youre trying to get to the next level of bodybuilding or powerlifting, then you need to put in the work. And if it takes two hours to do a workout or improve a bodypart, so be it.

Also, quit letting people dictate your workouts when they havent been with you in the trenches or havent done shit onstage or in a meet. Competition brings out the best in people and if you listen to windbags who only squat when they have to take a shit you're doing it wrong.

Training for the past week.

Tuesday: Chest, Shoulders, Tri's

Incline press:
bar/20
135/13,12
185/8
225/6
245/4

Twist and press:
40/12
50/10
70/10
85/6

Hammer flat press:
90 lbs per side: 9,8,7

Rear delt 4 sets of 20

Laterals: 3 sets

Wednesday: Back

Bent Rows:

135/12
185/12
225/10
275/8,8

Pulldowns:
3 sets of 10-12

One arm rows: 3 sets of 10

Face Pull: 3 sets

Went home to Chicago and got in some goos sights, food and training. It was only a week, but thats fine. The likelihood of me going back is very high right now. I've embraced it and I'm going to do the best I can there. Internship or not.

Final weeks of the semester are coming up. Shit's getting real, and I feel that spring break is overrated, but I indulged and didn't look at shit despite having my books with me, so now I feel behind as fuck. Yay me.

It's gravy though. I'll burn the midnight oil studying. I have no choice but to. I'll be up early, in bed late, all while still handling my training and rocking shit out. Time for excuses and "woe is me" type shit to be done with. Time to do work. It wont be pretty, but it will be done. With that being said, I'm about to holla at some Street Fighter x Tekken.

Squats tomorrow. Lets get shit rocking!

Sundays Training

Leg curl: A bunch to make my hamstring cramp

leg press: enough to keep the blood moving

Dumbbell rdl's: Enough to keep the booty sexy

Doing work. Was good to be at my church today, and good to catch a workout at Quads. So many wonderful toys there!

Training.

Monday: Legs

Leg Curls:
50/20
80/15
95/15
110/12,12

Dumbbell Romanian Deadlifts:
50/15
65/15
75/12

Hack Squat: (pps= plate per side)
1pps/10,10,6
1pps+50/6

Nautilus Leg press:
2pps:15
3pps/12
4pps/15

Tuesday: Chest, shoulders
Flat twist and press (see video. sets and reps under video)



20/15
45/12
65/10

Incline press
135/10
185/10
225/8,6

Machine Press and stretch(see video)



110/10
170/10,10

Rear delt bench "swings"

30/25
45/25,20

Laterals:
45/10
50/10

Machine Laterals:
95/12
110/10

Using some principles form Mountain Dog training for a little before I go back into meet prep. Just trying to gain some muscle, change the body comp a bit and back off the heavy weights until about April and then i'll start ramping it back up. The next meet i'll be doing is up in the air. It will take place in the summer though. Most likely July or August. The SPF has a pro raw meet in Ohio that looks appealing, but there are meets closer to Chicago that are just as appealing. I also need to see if i will have any internship opportunities. Right now, I havent heard anything from the NY Times student Journalism institute so if its a wash......who knows. I may just spend another summer bouncing by wrigley

Yay.


Onward
Larry.