Moving Blog

Hi guys, for those of you that subscribe to my blogger account, I want to let you know, I pretty much decided this weekend to start using Word Press, instead of Blogger.

It's still Always A Bodybuilder, but now it's Always A Bodybuilder at Word Press

Here is the first post; Ten weeks out!

Thank you all for following my blog, see you on the other side!


sizeBIGGER

Eleven weeks out

It feels good training with higher carbs this week. I started eating more carbs on Saturday to be ready for Mondays workout. Tons of energy this whole week. Body weight is pretty much staying the same, but my composition has change quite a lot, much leaner and harder looking. I can't wait to see where this takes me, I might have to eat more



Chest and Triceps is what I caught on the GoPro this week. It was a pretty straight forward workout.

Flat bench
Incline Smith
Flat flies
Incline flies
Pullovers
Over head extensions
Skulls
Push downs
Calves and Abs

sB!

Twelve weeks out

March 1: I weigh 216.4.

Since the middle of January I've kept my carbs real low and have eaten more fats to maintain calories. I wanted to see if I would burn fat while eating higher then normal fat (for me), I have to add "for me", because it's so relative. 100 grams of fat a day might be a lot for me, but may not be a lot for someone else. 

Well it turns out it's not a lot for me. When I started at 234, I was around 10% body fat; now I'm closer to 6%. So you can burn fat this way too! Normally I would have my fats at 15-20 grams for the day, so I’m pretty intrigued with this new information

This month I'm going to increase my carbs and lower my fats to maintain the same calorie intake. What should happen is that my body with fill out to about 228-230 maybe even 234 again, and I'll be even leaner than I am now (because it's a month later and because I am leaner period) but I'll also be bigger and much fuller throughout the month.

Not sure about April, should I do another higher fat and lower carbs month? (I have 3 weeks in May to fill out again), should I eat more calories by adding fats too or should I just stay where I'm at?

It all depends on the rate of my return, (return being fat burning) Remember more carbs, bigger workouts, bigger pumps, more energy for intensity, all increases fat burning. So I just don't know, but I will find out...

Friday night it was Alex, Jon and I; Donnie was late so he trained solo

Check out the Video

GoProOrGoHome - Road to the 2014 Master Nationals - Chest Mount - Series #2 Shoulders

sizeBIGGER

Thirteen weeks out

First stop Jay Cutler!

Monday being a holiday, I was able to train early, so I went solo, training chest and triceps:

Flats

Incline Smith

Incline flys

Flat flys

Pull Overs

Push downs

Skulls

Dumbbell french curls

Standing calves

Abs

Wednesday, Rolando hooked up with me and we banged out back and traps:

Barbell shrugs

Wide grip pull downs

Wide grip machine free weight bent overs

Dumbbell rows

Close grip pull downs

Reverse grip wrist curls

Wrist curls

Friday it was Jon, Donnie and I doing shoulders and biceps. We trained biceps first.  Sometimes I like having blood filled biceps when I shoulder press. I like that cushion to rest on coming down:

Crooked bar curls, switching between close and wide grip with each set. Same for preacher curls.

Crooked bar reverse grip curls. Then a couple of bent over one arm Arnold's, while we waited for a bench to free up.

Seated dumbbell press

Upright rows

Dumbbell sides

Machine Rears

Abs

Saturday, legs day, with Alex and Jon!

Vertical leg press

Leg press

One leg hacks

Extensions

Dumbbell stiff legs

Lying down leg curls

Standing leg curls

Donkey's

This is the first of a weekly video called GoProOrGoHome - Road to the 2014 Master Nationals - Chest Mount Series. Each week I'll recap my workouts and add a video of one of them with my GoPro strapped to my chest. This should make for some interesting footage. Follow me as I become shredded to the bone with each passing week!

You can also follow these videos on YouTube just click here on my name Robert Costarelli and it will take you there and if you are not a FaceBook fan yet, you can do that too https://www.facebook.com/pages/Always-A-Bodybuilder/175512159971

I hope you will enjoy watching them as much as I enjoy making them!

GoProOrGoHome - Road to the 2014 Master Nationals - Chest Mount Series #1 Legs!

sizeBIGGER

Following that vertical leg press

Natick Gold's used to have one and that was one reason I left Arlington Gold's. Then they moved to a bigger and better location in the same area, but they didn't take it with them... boohoo!

Found out Marlboro Gold's has one and for the last few months this is where you will find us on a Saturday morning training legs. It is really nice to be using a vertical legs press again, the movement for me is like no other. I can really get my whole leg involved.

I trained legs solo today, and I'm lucky to say, I don't say that too often. Our schedules are all off this week. But this gave me a chance to try something different, that would not normally work out well with 3 or more people. I trained everything unilaterally!

One thing that inspired me to train unilaterally today was the fact I recently had the opportunity to help Rolando Amorim. Rolando and I met a few years back when I started to train in Natick. 

He has an office right there in Gold's. Rolando works with men and women of all ages, to get them in shape to compete in body competitions, if they want too. He shows them everything from training to posing, how to eat, even how to tan. He takes them right to the show. There is so much support with all of his clients for each other, it is really nice to see.  I can personal say, I have seem some nice talent come out of his work.

Here he is on Facebook, become a fan!

 Rolando Amorim MuscleSculpture.com. 

Rolando and I recently hooked up for some workouts. Throwing ideas around, teaching him new 

techniques and above all, having some kick ass workouts. There is always an elevated level of intensity when you are training with someone new for the first time, some nice added fuel for some awesome workouts! 

One of the challenges Rolando is facing right now is that he is recovering from a torn quad. You can imagine how hard it must be to get an even pump in both legs. We trained legs together a couple of weeks back and I suggested we do everything unilaterally. By doing everything unilaterally and mixing it up, starting and stopping with the good leg and ending with both, he was able to achieve, not just a pump, but an even pump in both legs for the first time!

Today's workout!

Vertical leg press (left,right) x4 (these never felt better!)

Leg press (left,right,left,right) x4 (fire was kicking in)

Hack machine (left,right) x4 (video on FB of a guy doing these, had to try, will do again for sure!)

Extensions (left,right,left right) x4 (last 2 sets ended with singles back and forth)

lying curls (left,right) x4

standing curls (left,right) x4

Ass machine (left,right) x4

Stiff legs x4 (not unilateral!)

Donkeys x4 (not unilateral, but should have...)

For me doing everything unilaterally today took all and any hip stress out of all the press movements, especially the vertical leg press, where if my hips are tired, I'll feel it there. It was like my hips were able to breath and not be restricted by one another. 

The pressure was all quads, hams and ass, giving my hips a nice rest!

sizeBIGGER

Here we go again.

Traveling to Europe for two weeks with my family was an incredible experience, both Italy and Spain were beautiful! Spending time alone with the whole family was beautiful. We bonded more (can never have enough of that) and made memories to last a life time. I can't wait to do it again!

Taking last year off from competing wasn't just for our vacation. When we got back (after having pondered on this for a couple of years), I finally had my elbow fixed and it was the best decision I could have made! 

12 years of being involved in boxing: fighting, punching, coaching, training, holding pads, the constant pounding, my right elbow developed arthritis. I had three loose fragments and bone spurs on both sides, limiting my ability to get a full range of motion without pain in both directions. Bringing my hands to my face to wash or throw water on it was painful, to say the least, and forget about the pain I got if I were to jump up and reach for something, never mind lifting weights and posing! Since coming back to the sport of bodybuilding in 2009, I'm now finally able to throw a front and rear double bicep shot without pain!

It feels so good to have a full range of motion back for the simple tasks we do on a daily bases, but it feels even better now that I can rip up skull crushers, over head extensions and even push downs and really destroy my triceps with no pain. Now that my elbow is fixed, I'm hoping to take my arms to the next level!

I was able to get as big as 246 this time around, the heaviest thus far and still manage to keep my body fat right around 10%. I started dieting January 6th to prepare for the NPC Jay Cutler Classic on May 24th this year. I need to re-qualify for the Master Nationals in July and this is the show for that. 

The Jay also has a sentimental meaning to me. 2009 was the first show I competed in since returning to the weights in 2007 from 1995 and my last show was 1993. You can see, it's been a long time. The first show holds some sentimental valve for me, plus it's the hardest show around this area and if you are planning on causing some damage, then you want everyone to be there!

I have been waking up for the past week and a half weighing 220 and getting leaner by the day. I'm pretty lean right now! This tells me that calories wise, I'm taking in enough, because I'm maintaining the same body weight. (I do everything the same way everyday) and I'm burning fat and building muscle and this is where you want to be.  I have about 5 pounds of fat left. I'm running real low on my carbs, forcing my body to burn fat and eating 3000 calories. By the time I get to 215, I should be shredded

The plan is to completely shred myself first, then slowing carb back up over the course of a month; then there will be no surprises and I have plenty of time to do this. That swing from flat to full, can be as much as 10 to 15 pounds. I should be right at 225 on stage and shredded to the bone!

The leaner you get, the bigger you will look in the end!

Stay tuned...

sizeBIGGER

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!

sizeBIGGER!

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! 

sizeBIGGER

It's all in the wrist

Monday
I pulled something in my wrist doing upright rows this past Friday, causing me to lose my grip strength. So I stayed away from the dumbbells for chest and use a strap for dumbbells curls, the straight bar or crooked bar hurt more. It was Donnie and I again and we started with Inclines, then flat bench, then machines, the video came out pretty cool too!

GoPro issue #15

Wednesday
No dead lifts tonight, we started with traps, doing shrugs with the bar behind you. For back we used that t-bar type machine and did 5 sets palms facing down and 5 sets facing in and ended doing cables pulldowns in front with a straight bar and close grips palms in 

GoPro Issue #16

Friday
Wrist feels better, but not 100% so Alex and Donnie saved uprights to the end and I bailed out and waited for triceps, we started with behind the head seated french curls, and ending with 3 cable movements, rope, straight bar and reverse grip straight bar.

GoPro Issue #17

Today... LEGS... I love legs day!

Squats, old school hacks with a few twists and extensions, curls and calves

GoPro Issue #18

Blogger not liking uploads from YouTube day. I hope you enjoyed the videos!

sizeBIGGER

Some comic relief

Monday night Alex came up with a great idea, to use pieces of paper with numbers on them counting to 4, evens one team, odds the other. Before this, we would sometimes buck up a half dozen to a dozen times before we created teams; it would become very comical.

Donnie and I this time around, we started with flat bench. He’s one strong mother, working his way up to 365. I went to 275. From there came incline dumbbells. I think he ended with 125’s. Incline dumbbell flies, machine flies (changing the grip around each set) and ending chest with dumbbell pullovers. Biceps went: crooked bar standing curls, seated preacher curls (same bar) and bent over one arms (Arnold's style). Straight bar off the end of the bench for wrist curls and reverse wrist curls ends forearms.

We ditched the little pieces of paper to pick teams and went back to bucking up. We could use a little comic relief. This time it only took two attempts and it was Donnie and I again.

Back and Traps: I'm a stronger puller than a pushers, so I was able to hold my own with the big weights Donnie throws around.

Dead lifts were on the menu this week for back and I broke my only personal record once again: 5 plates for 5 reps! This has been my goal ever since the first time I got 5 plates for 2 reps, which was about a year ago. I think dead lifting every other week made the difference and gave me the strength to reach my goal. Also the fact that I'm learning how to relax more and slow down while doing the set, instead of getting excited and trying to rush through it which seems to exhaust me more.

From there, seated dumbbell shrugs, wide grip pull downs, barbell bent over rows, close grip rows on the free weight machine and ending with close grip pull downs. Great back workout! Really got a lot of blood pumping throughout my whole back!

Shoulders: there were three of us. We used the preacher curl bench to do dumbbell shoulder presses. Then onto some uprights and machine side and rear laterals for a nice quick pump!

I wanted to give my elbow a rest and suggested sticking to cable work. We did four exercises, going back and forth between two for 4 sets. Behind the neck (french curl) with a rope and straight bar reverse grip push downs, then push downs with a rope and bent forward over the head push-outs.

Saturday 10am comes early when you just trained your ass off the night before. We all stay together on legs. We started with seated calves and then donkeys, lying down leg curls, seated leg curls, leg extensions, leg presses where we went 4/6/8/10 plates for 3 sets. We made a “bragging rights challenge” to see who could do the most reps combining all 3 sets of 10 plates. The deal was not to count, but give it all you got for all 3 sets and not to set a number in your head. We let the video tape do the counting. Alex won 76 total reps. After that my legs were pumped jack!  From there old school hacks, (had to do them again) then we ended on stiff legs

sizeBIGGER

Joby's Gorillapod

Yes, you guessed it, another mounting option for the GoPro Hero3. My training partners make fun of me and laugh because it seems like every other day I'm coming in with a different mounting setup. This ones a pretty cool little tripod that has strong flexible legs with strong magnets on the ends. It is nice for tight angles and holds the Hero3 well, using the adaptor for a tripod. It does bounce when on a machine that shakes, but it holds on tight and hasn't falling off, mounted upside or sideways. 

Monday: Chest and Biceps.It was Jon and I against Alex and Donnie. "Its not about who goes the fastest, it's not a race, said the Lobster." "You're right, but when its comes down to only one bench available when you need two, it's nice to have finished first" said the Tin-man. All in fun! Monday nights, so busy for training chest... who does chest on a Monday night?

Wednesday; Back and Traps, me and Alex, Jon and Donnie, starting with barbell shrugs, then wide grip pulldowns, reverse grip bent overs rows, (they were nice, haven't done them in a while), seated wide grip low rows and reverse grip pulldowns end the back!

Friday it was just Donnie and I for some Shoulders and Triceps:  seated barbell presses, uprights, machine side and rear laterals to finish off shoulders. Skull crushers, seated crooked bar French curls and finishing with, going back and forth between rope and straight bar pushdowns. Seated wrist curls and the gripper takes care of the forearms

Today, Sunday, was legs this week and it was just Jon and I,  Squats, barbell hacks (off the floor), Jeffersons, extensions, barbell stiff legs, lying legs curls, seated leg curls, standing calves, seated calves, done!

Of Course I have one video that doesn't want to load... Here is the link to GoPro 5-12-13 Legs Issue #10
http://www.youtube.com/watch?v=zaTTCzOkXyg

Subscribe to Tapboxer on YouTube to get these GoPro workout Issues early. I usually get the video on line the following day (off day) 

It doesn't end in the gym!

sB

Endless angles

I picked up the suction cup mount for my GoPro, It mounts real tight to smooth surfaces like your car or motorcycle for some high speed fun or in this case weightlifting machinery and mirrors

Monday’s chest, dumbbells, inclines and flats, straight bar inclines, flies, incline, flats and dumbbell pullovers

Wednesdays we did dead lifts, 5 sets, up to 5 plates. Somehow I stopped the recording when I thought I was starting it. I know this, because I caught about 5 seconds of Jon dead lifting 225. Today was the first day having the suction cup and I like it! 

Friday, shoulders and triceps and the new suction cup, where angles become endless

For some reason I can not get this video to attach to the blog... here is the link to the video GoPro 5-3-13 Shoulders and Triceps

please feel free to follow "tapboxer" on YouTube for more great GoPro workout videos

Saturday legs. I was pressed for time, so we did a quick but effective workout. Started with seated calves, donkeys, lying down leg curls, stiff legs, extensions and ending everything on the press machine... 4 plates, 6 plates, 8 plates, 10 plates (that all she holds) for 3 sets, last set for 25 reps and Alex tops me with 31 reps... until next time!

sizeBIGGER

It’s a mind game

No GoPro this weekend, but that doesn’t mean no kick ass work outs

Lasts night, Dave, Donnie and I, banged out shoulders and triceps. We started with standing over head presses for 5 sets, then reversed the grip for a few more. Upright rows, seated dumbbell side raises and bent over rear laterals. (head on back of incline bench) 

Triceps we stuck with cables. We did rope pushdowns and straight bar reverse grip pushdowns and we went back and forth for 4 sets. We did the same with over head rope french curls and bent over head extensions. We ended everything doing 3 sets of crunches

Today it was just Jon and I, and thanks to Donnie's suggestion last night, John and I did 10 sets of 10 reps, squatting 225, after warming up with 135 and 185. It took us 25 minutes to do 12 sets of squats, that's 120 reps!  So much blood went into my legs. I think they grew 2” or 3” in circumference. We will be doing this again!

How do you keep track of how many set you have done?

I’m glad you asked! Jon would throw a 5 pound plate in the corner every time he finished his set (he was last) and when we got to 5 plates, we went the other way, putting them away. This really help us stay focused and motivated to finish, it becomes a mind game after 5 sets

We finished off with leg curls, legs extensions, stiff legs (not for me-lower back was gone at this point) and donkeys

sizeBIGGER 

GoPro 4/24/13 Back/Forearms/Calves

Back/Forearms/Calves

Wide grip pull ups

superset with

Wide grip cable pull downs

Bent over rows

Reverse grip machine rows

Reverse grip chin ups

superset with

Close grip pull downs

Seated wrist curls

superset

the Gripper

superset

Seat calf raises

sizeBIGGER

GoPro 4/22/13 Chest/Biceps

Chest/Biceps

Flat Bench

Incline dumbbell 

Incline Fly

Flat Fly

Pullovers

Alex was at a game and Donnie came late and trained solo

sizeBIGGER

GoPro 4/20/13 Shoulders/Triceps

Shoulders/Triceps/Forearms/Calves
and catching
Donnie aka the Rooster,  banging out a set of squats at the end

sizeBIGGER

Stick to plan

Monday night, chest and biceps and it felt like old times again. Minimal rest, heart racing, working up a sweat, fighting hard on each set just to get enough reps, as the weight goes up and the pump increases and you get deeper and deeper into the muscle.

It’s 5:15 and there were five of us, one, two, three...shoot, we all throw in one or two fingers. It’s Jon Dave and me on one team and Alex and Donnie on the other.

We ran side by side through flat bench, incline dumbbell, incline flies, flat flies and dumbbell pullovers

For Biceps, we started with preacher curls and they started with incline dumbbell curls (haven't done them in years) then we switched and ended over on the donkeys for calves

Nice and fast, huge pump! Couldn't ask for more!

Wednesday Dead lift, it was time! (Back and Traps too)

No show from Slim, down to 4 of us.

After we decided it would be a good idea to just stay together doing dead lifts, we chose to finish the whole work out that way. The thing about Back, because it’s usually high rep movements, you can still get a really nice pump with 4 deep, as long as you keep moving.

I broke a personal record last night dead lifting 550. I had it on my mind all day and it went as planned. 1 plate for 5 reps, 2 plates for 5, 3 plates for 5, 4 plates for 5, 5 plates for 3 and 5 plates and a quarter for 1.

I tried this weight before a few months back and I couldn't even get it off the floor. I knew after having a few weeks off from dead lifting this was going to be my chance. I knew if I could get it off the floor, I would be able to close out my hips and stand up and I did!

Traps for 5 sets, Lat pull downs, machine free weighted bent over rows, low rows (camera dies here) and reverse grip pull downs destroys the rest of the back.

Wrist curls, the hand gripper and seated calves, we circled around them non stop for 4 sets

Check out the the angles!

sizeBIGGER

One, Two, Three... Shoot!

I need to train Monday through Thursday this week; have something to do this weekend.

Training is going to be a little tough: four days in a row can be a little brutal, especially when legs is your last day!

Monday night there were three of us and the pace was almost perfect. It has been a long time since I've trained with only three of us. We had a nice pace going and with that less rest. I got a huge pump!

Last night, it was just Alex and I. It felt like old times. This is where it started over 3 years ago. Then came Big John 3 months later and not until just these last 4 months, we added Dave and Donnie

Talk about a fast pace! Right off the bat I knew what I was missing! It has been about 4 month of training, 4 or 5 guys deep and you get used to it and you don't know what you are missing until you go back to what brings you to the gym every day... The pump!. I said it once before and I'll say it again, it's all about the pump! The bigger the better and frankly you can not get the biggest pump possible if your rest is too long; it just isn't going to happen.

We decided, starting next Monday, when I'm back, to split up into teams. Every workout we will buck up into 2 or 3 per team and run parallel to each other. We will all get the same workout, but with a lot less rest and a much bigger pump and a short training time. It's a win win situation.

To further our efforts to grow!

Enjoy Monday night video. Chest/Biceps//Calves

sizeBIGGER

Hitting the angles

Starting to get the hang of this GoPro Hero 3. I'm using the display mount that came with it. It's basically a flat 3" square plastic piece that accepts the camera mounts. So I glued some magnets on the bottom and you can only imagine the possibilities.

Friday night starts Shoulder/Triceps/Forearms/Calves

Shoulders started with, standing barbell front presses, barbell uprights, seated side barbell laterals and machine rear delts.

Close grip bench press, scull crushers, were the the first two exercises for triceps and we ended doing cable pushdowns, taking the rope and 2 straight bars (hands both ways), and circling around them 4 times, non stop.

Forearms, we took a 2 straight bars and the gripper (its nice on friday nights, being so slow, we can use 2 benches for forearms. Only in america!) We did wrist curls, reverse wrist curls and the gripper and went around 4 times non stop, ending everything over at the donkeys for 4.

Let us not forget about 3 sets of crunches after every workout, although hardly mentioned, they are hardly ever forgotten (felt like a good place to add)

enjoy the video

Saturday morning legs we went straight forward, squats, presses, hacks, legs extensions, stiff legs, legs curls (back and forth between seated and lying) ending on standing calves,

Let the video say the rest..

sizeBIGGER

No dead lifts for me tonight

As much as I love dead lifting, I can usually only do them 3 weeks in a row. After that,
not only do I start getting weaker, but my back and hips start to feeling more tired and I
can tell. I'm more prone to hurting myself and I know it's time to skip a week.

Normally, when we start with dead lifts, I like to follow them up with shrugs, because
shrugs feel great after having your traps stretched to hell from the heavy dead lifts

So this time we saved shrugs for last (and we remembered to do them too!) It wouldn't
be the first time I/we forgot to do them.

Wide grip lat pull downs for 5 sets (The Rooster did Pull-ups instead) and from there
we did barbell bent-over rows off the floor, then to t-bar rows with our new contraption,
ending back with reverse grip pull downs, 21 sets total for back. Then we did 4 sets of smith machine shrugs, superset with seated dumbbell shrugs
We took wrist curls off the end of a bench, the gripper and seated calves raises and
went around them 4 times, going from one to the next

That’s all she wrote!

Check out some cool footage, we got some pretty bad ass angles

sizeBIGGER