Intensity for immensity - Sickness for Thickness - sizeBIGGER!

Saturday, June 8, 2013

I'm out!

This is my last week of training, come Sunday, we are off to Italy and Spain and I can’t wait!

Monday it was Alex and I banging out chest and biceps. I really wanted to do the Smith machine again and Alex didn't mind one bit. Alex hasn't used the Smith for awhile, so it worked out nicely. We started with inclines, then flats. My wrist is almost 100% better, so after the Smith we went to dumbbells for flat and incline flies and then ended chest with dumbbell pullovers, which felt awesome! It has been 3 workouts not being able to do them because of my wrist. Pullovers give me such a nice upper body pump. I like them a lot and they should be a staple in your routine

The rest of the week I needed to train Wednesday, Thursday and Friday and it was Donnie and I to finish out the week.

Wednesday’s back started with shrugs, then into cable low rows, which we never do first for back. Let me tell you, if you have never tried them first, you should, the contraction you get is awesome and it really changes how the rest of the moments feel, like wide grip machine bent over rows, wide grip cable pull downs and close grip cable pull downs, every movement I could tell my lower lats were already smoked and it made that movement that much harder

Thursday's shoulders and triceps started with Smith machine front and reverse grip presses, onto seated side laterals, bent over rear laterals with head on the end of bench and that was it for shoulders. Triceps we started with cables push downs with a straight bar, then a rope and we ended with close grip benching.

Friday came early at 10:30am and Donnie and I just did a nice easy workout. Last thing I wanted to do was hurt myself days out from going on vacation where I will be walking a lot. Calves, leg extensions, leg curls, leg presses and lying down squat machine, did the trick. No GoPro today, just a nice pump!

Back in two week!


Sunday, June 2, 2013

I can do this!

Memorial Day gave us the chance to hit chest earlier at, 10:30, and the gym was packed! We had the people that normal come in early and us the ones who train later. Luckily it was just Jon and I. I wanted to use the Smith machine; it's been a while since I've used it for benching. I like the contraction I'm able to get from it. We started with Inclines, then flats, and machine flies and dips finished off chest.

We used the crooked bar and did 5 sets of standing curls, changing the grip around, (closer and wider) same bar and then the same way on a preacher bench. Then same bar reverse grip, finishes off biceps and starts forearms. Wrists curls off the end of a bench finishes forearms, then some donkeys and rope crunches ends the workout!  

Deadliest Wednesday: I just worked my way up to 5 plates- 1-2-3-4-5 for a single. I was going to try for 6 plates, but I changed my mind at the last minute. Mentally I wasn't there and that's everything. Jon ripped one out and I think he could have got another one or two. Alex tried and I think he could have got it if he let go more. He's like me real strict to form, but sometimes you got to let go, but still be tight, don't be ugly and hurt yourself doing something with bad form. Sometimes when you are too strict, you sacrifice power

Donnie and I started back. I did wide grip pull downs and he did pull ups. Dumbbell rows and machine wide grip rows were next and reverse grip pull ups ended back. Dumbbell shrugs took care of traps and seated calves ends the workout!

Friday night finds all 5 of us. A quick buck up and it's Jon and I. The gym was not packed at all, but I think everyone was doing shoulders, so we ran it backwards, starting with upright rows, machine rear laterals, standing dumbbells front/side laterals and ending with standing barbell press.

Sunday morning was legs for me.  I trained solo. No footage of my workout. I decided not to bring the GoPro at the last minute, because just want to get in and get out with the biggest pump possible in the shortest amount of time.  I started with 2 exercises for calves, then 2 hams, then ending with Hacks, extensions and lunges.

Here are a few video’s Dave sent me of them training legs on Saturday. It's no GoPro, but it's all good!

Next Sunday I am are off on vacation for two weeks. My wife, daughter, son and I will be heading to Italy and Spain. Since I started training again in June 2007 after a 15 year hiatus, two weeks off will be the longest time away from the gym... I can do this!

Knowing this is your last week of training and you won’t be back for two whole weeks, you know this week is going to be a good one and not that they all aren’t good, but this one has a driving force behind it! One more week!