Bodybuilding Secrets Exposed
I took my intensity forward from back day and applied it to the chest day.
Incline Dumbbell Flyes (ss)
40×12; 45×10; 50×8
Incline Dumbell Press (ss)
55×12; 60×9; 65×7
Low cross cable raise (ss)
35×12; 35×10; 35×8
Incline Bench Press (ss)
115×12; 115×10; 115×8
Superman (ss)
12; 10; 8
Full rotation knee raise (ss)
12; 10; 8
Today was back day. It was such a weird workout last time that I wasn't sure what to expect.
Jockey Row (ss)
120×12; 130×12; 150×18
Wide arm chin (ss)
160×12; 160×10; 160×9
Reverse Back Extensions (ss)
12; 10; 10
Wide Lat Pulldown (ss)
135×12; 145×10; 150×8
Straight arm pulldown (ss)
65×11; 70×9; 75×5
Close grip pulldown (ss)
135×11; 140×7; 140×7
Treadmill for 30 minutes, 1.69 miles, 131 max heart rate with 123 average heart rate.
This time it wasn't as weird. I felt very strong today.
I read on Discuss Bodybuilding that if you want the rest of your body to grow, you have to workout your legs and work them out hard. I took that to heart today.
Leg Extensions (ss)
115×12; 125×10; 150×15
Lying Leg Curl (ss)
105×12; 115×10; 140×10
Standing Calf Raises (ss)
180×12; 210×10; 210×11
Barbell Squat (ss)
115×12; 185×10; 205×9(!)
Seated Calf Raises (ss)
115×12; 125×12; 135×15
Deadlift (ss)
115×12; 165×10; 185×7
I used a chair underneath myself to determine how low to go on the squats. It worked! I was able to hit perfect form using the chair as my guide.
The deadlifts practically kill me! They are seriously a tough exercise.
I love it…arm day again!
Dumbbell Preacher Curl (ss)
25×12; 25×10; 27.5×10
Twisting Dumbbell Kickback (ss)
20×12; 30×10; 30×10
Twisting Dumbbell Curl (ss)
27.5×12; 30×10; 35×8
Dips (ss)
160×12; 140×10; 120×10
Bent leg crunch (ss)
12; 12; 12
Hanging knee raise (ss)
10; 10; 10
Treadmill for 25 minutes. 1.49 miles with heart rate of 146 max and 133 average.
Today began a new journey for me. At the recommendation of some friends, I purchased Animal M-Stak. It is a hardgainers formula that is supposed to help with fat burning and strength during the workout. You take a packet of giant pills 45 minutes prior to working out and the rest is “magic”. Today was my first day on the M-Stak. I am supposed to take it for 21 day straight, cycle off for a week, and then do another 21 day cycle.
Today was my shoulder day. I've noticed that as I worked harder on contracting the muscle and focused on the shoulders and how they felt during the exercise, I've been able to see some changes in my shoulders.
Lying cable pullover (ss)
50×16; 75×12; 90×10
Twisting Military Dumbbell Press (ss)
50×12; 55×10; 65×7
Dip Bar Shrug (ss)
14; 12; 10
Cross cable lateral raise (ss)
40×9; 40×10; 40×8
Rear Dumbbell Lateral Raise (ss)
20×12; 25×10; 30×9
Barbell military press (ss)
65×15; 85×11; 95×9
Treadmill for 30 minutes with my heart rate at a max of 153 with an average of 139.
