Bi's and Forearms, 135 BB Curl PR!

Shoulders and Traps today

2 days of workouts, here they are! Maybe weakpoint day tomorrow.

Bi's and F's and thoughts on near future workouts

I think in terms of my workouts, I am going to start doing more sets of individual exercises, less number of exercises, and more ab work. As, IMO, I need to work on my Ab Strength if I want some really nice definition after the summer cut.

Rest day 1/9/12, Shoulders and Traps 1/10/12

Legs day, rest tomorrow? Or Shoulders

Chest and Tri day yesterday, Legs today?

[IMG]http://i617.photobucket.com/albums/tt255/XBL_CAZ/1-7-12Workout.jpg[/IMG]

Pretty good workout, felt the shoulder getting weaker throughout the workout though.

Legs today probably, unless I am feeling too weak and need a rest day.

My split

[quote name="MOCAMBO" url="/t/471705/official-ocn-workout-fitness-thread/7100_100#post_16132501"]
What kind of split are you on now? [/quote]

Unlike many people, I don't do the same thing every week.  I change it up every week (in terms of what day I do workouts).  I don't even really do the same exercises or reps, or even same sets every workout.  Every workout I go in with a mindset of getting swollen, and to be sore the next day.

For example, this week....

1/6-Bi's/F's/abs
1/7-ChestTri
1/8-Rest? Or Legs (not sure how I feel in the morning)
1/9-Back/Lats/F's
1/10-Delts/Traps/Abs

Anything past that is up to how my body is feeling.  My labrum tear is starting to show a little (not literally), I can certainly feel my right shoulder feeling a little weaker in general than my left.  I am bulking until March 1st-15th, then having the surgery, and cutting starting a month after that.  The reason I am saying this, is because everyday, I wake up and asses what I want to do in terms of working out that day.  The past two days I have hit arms pretty hard, and honestly I don't want to snap my Bicep tendon to my Labrum for real.  I think the doc said that the way it looks now, the tendon part that is attaching the bicep tendon to the labrum is frayed (in english.  read the post a few up to see the technical info).

I would like to get a few things done tomorrow, and a rest day sounds good, but otherwise ill hit legs.

I am also really watching my back, my low back has been naggingly hurting for the past few months whenever I hit Deadlift or Squat on a heavy weight.  I am honestly not going to hit Back or Legs much until after my surgery and rehab, because first I want to get a little more proportional in my top half, and doing really heavy deadlift can really increase the risk of a full tear of my Bicep Tendon.

Clear as mud?

Bis and F's and Abs today

Today's workout, I need to resize it next time, but this is how I will be posting my workouts now.

Officially off deload!

Back to hitting the gym hard starting tomorrow!  So pumped.

Deload coming!

I know a deload is coming nearer, going to start a new deload for the Holiday break on the 23rd of December.  In the next 2 weeks, I will not be going NEARLY as hard as I was in the last last few weeks.

I will be focusing more on just upperbody and core.  I expect to not work Low-Back or Legs at all this week.

My METRX stuff should be coming in soon!

Off Day, day of finishing HP series

Yesterday was awesome.  Nothing but me and relaxation.  Hit the Sauna and Whirlpool for an hour or so.

Also, today at 10:06am, marks the time of which I finished the Harry Potter Series.

After a back day

I ALWAYS go to the gym with the mindset of breaking PRs and killing it.  But after hitting back yesterday, I must say I need to take a break from all things that hit my low back.  I can't even bend over now.

Off day today, then back to it tomorrow for Bi/Forearms.

Shoulder day today, Back day tomorrow!

SHOULDER DAY today. I am never sore after a shoulder day, but I pretty much guarantee after this new Pyramid I did today, I will be killer sore tomorrow in my delts.


DB Shoulder Press x6x3x50 lbs each

Standing DB Lateral Raises x7x3x25 lbs each

Bent Shoulder Raises x7x3x25 lbs each

Upright Rows x6x5x115 lbs

Lying Side Raises x12x2x15 lbs each

Cable High-Low RC Pulldown x8x3x30 lbs each

Delt Deck Machine x12x3x140 lbs

Standing DB Lateral Raises Pyramid x 8/8/8/4/4/4/8/8/8/50 x 5/10/15/20/25/20/15/10/5/0 <AMAZING workout for shoulders....now a staple for my shoulder days.

Behind Back Forearm Curl x10x4x115 lbs

Seated Forearm Curl x10x4x40 lbs each

Seated Reverse Curl x10x4x15 lbs each

Last 2 workouts, Legs and Chest/Tris

Last 2 workouts:


(Lift x Reps x Sets x Weight)

(12/6/11, Legs)

ATG Squats  x5x5x185

Hack Squats ATG 6x9x 90/180/270/360/450/460/270/180/90 lbs

Leg Extensions  x6x5x220 lbs

Hammy Machine  x6x3x140 lbs

Standing Calf Raises  x7x6x270 lbs

Ab Circuit  -  TO HARD FAILURE

(12/7/11, Chest/Tri's)

BB Bench  x23x1x135 lbs (PR!  Last time I tried 135 in May, I only got out like 15.)

BB Bench  x4x1x185 lbs

DB Bench  x6x1x75 lbs each

DB Bench  x4x2x80 lbs each

Cable Flys  x6x3x60 lbs each

Various Hand Position Inclined Pushups ~30 reps, 3 sets

Tri Pulldown  x6x3x132 lbs

One Arm Tri Reverse Pulldown  x12x3x24 lbs each

Tri Kickbacks  x10x2x20 lbs each

Tri Overhead Extensions  x7x2x50 lbs

That is all

Repped out 135 23 times on Bench today, not even to true failure. Could only do 15 I think back in May.

That is all.

Will post todays workout later, but first...

I am truly AMPED for a good Chest day tomorrow.  Planning on trying to break a PR on 135 for over 20 reps.

LEGS DAY!

PUMPED!  Gonna rip up legs tonight.  I am thinking of doing a 5x10 on Squats!  Maybe a few ATG squats?

LETSSSS GOOOOO!

Sansa Clip Zip Review and Workout

Hit Bi's and Forearms hard today, along with a really good PT Shoulder workout (really felt the burn)


BB Straight Bar Bicep Curls x6repsx5x90,100,100,90,90 lbs

DB Hammer Curls 5x3x45 lbs each

Ab Circuit -Great burn-

Incline Bench DB Hammer Curls x5x4x40lbs (2) / 35 lbs (2) --60deg (2) / 45deg (2)

(Single Set) Cable Rope Bicep Curl Pyramid x 15/12/7/4/1/3/6/10/12reps x 35/55/75/95/115/95/75/55/35lbs

(Single Set) Reverse Grip Curl Cable Pyramid x 10/7/4/1/3/5/10reps x 35/55/75/95/75/55/35lbs

Behind Back Forearm Curl x7x3x95lbs <<SuperSet'd>> Seated Forearm Curl x10x3x45lbs each

Seated Reverse Curl x10x4x10 lbs / 15 lbs each 2 sets of weights, switching SuperSetting, 10lbs slow, 15 lbs fast

Seated Forearm Curl 7x3x40 lbs each <<SuperSet'd>> Seated Reverse Curl 15x3x15 lbs each

PT Shoulder Work --GREAT burn--


Tried out my Sansa Clip Zip for the first time at tonights workout....below is the review. 9 stars out of 10.


http://forum.bodybuilding.com/showthread.php?t=140259913

Bi's and Forearms!

OH yes, after a 2 day break, its back to the gym.gonna hit Bi's and Forearms.  I'll try and catch a video, hopefully gonna break a PR on the Curls!