MON., 7/ 30/ 12 CHEST AND BIS

I had a great workout this morning. I was a little stronger than last week. I did the same workout, except that I started with incline hammer presses instead of dumbells.
I'm going to have to back off the voume a little bit. My left lat spazzed out on me this morning before I started my workout. I stretched it and took it slow and it is going away, but that's a clear sign of  overtraining- which I have a tendancy to do and am trying to avoid. So leg day and back day will be cut back a little.

THUR., JULY 26, 2012, LEGS

This was my first leg workout using lower reps and higher volume again. It was pretty hard. I sweat buckets! It took me every bit of an hour and a half to complete this workout. My legs were pumped! I am alternating beginning the workout with hams one week and quads the next. This is a Very differrent workout for me, I plan on using it for 4 weeks.

stiff leg deadlift: 45-15; 95-15; 145-10; 185-8; 225-8; 275-8; 315-8,6
seated leg curl: 95-10; 125-8; 140-8
lying leg curl: 105-7,5; 90-8
leg extension: 60-20; 135-15; 165-15,14,12
squat: 135-10; 225-10; 275-9; 315-8; 335-8
hack squat: 90-8; 180-8; 270-8; 300-5
leg press: 540-10, 10, 10, 10, 8, 6, 6
walking lunges: 25's-up ramp(18 steps); 50's-up ramp 2x

WED., JULY 24, 2012, ABS/ CALVES/ BACK

JACKED UP WORKOUT TODAY. I got a killer pump! 9 sets for abs; 14sets for calves; and 27 sets for back!: pullups, rows, t-bar rows, dumbell rows, cable rows, and deadlifts--gotta row to grow!

This is what I ate yesterday, to give you an idea:
meal 1- 1 1/2cup egg white; 1cup oatmeal; 1/2cup blueberries; 1oz mixed nuts; tbs flaxseed oil
meal 2- chicken breast; sweet potato
meal 3- chicken breast; sweet potato; apple
post workout- whey protein; elctrolyte drink; sweet potato
meal 4- chicken salad sandwich; 5 crackers
meal 5- 5eggs, 1/2c white, cheese; potato
before bed- whey protein

300g protein, 440g carb, and 120g fat (about 4100cal) just every thing a growing boy needs.

MON., 7/23/12, CHEST/BI'S

Today I started a program published by Musclular Developement. I've tailored it a little to fit my physique a little better, focussing on my weak points and allowing an extra rest day. It will definitely be differnent than my normal training routine. It is an 8 week program utilizing Hany Rambod's higher volume fst-7 style of training. Here is what my chest and biceps workout looked like:

incline dumbell press: 20's-20; 50's-8; 65's-6; 80's-8; 100s-8,6,8
incline dumbell fly: 30's-10; 40's-10; 50's-8
low cable fly: 110-8; 140-8
flat dumbell press: 80's- 8,6,6,6,7,7,8 (fst-7)
concentration curl: 20-8; 30-8; 40-8; 50-8,6
hammer curl: 35's-8; 40's-5; 35's-6
cambered bar curl: 90-6,6,6
preacher curl: 70-6,6,6,6,6,6

I got a killer pump. Fst-7 is training a  muscle normally and doing 7 sets of 1 exercise with short rest periods. It really fills the muscle with blood.

THUR., JULY 19, 2012, LEGS

Not my usual intensity, again today(... I get to start that next week!) Mostly 15 rep sets again. I got a great pump, filled them with blood:

Leg extension: 60-30; 90-20; 120-15; 150-15; 180-15; 210-10; 180-10
     super set with leg curls: 30-20; 60-15; 75-15; 90-15,?,?,?
Squats: 135-15; 225-15; 315-10 (slow and controlled; squeezing the thighs and glutes)
Leg press: 450-15; 630-15; 450-15(slow, controlled, sueezing quads)
Seated leg curl: 95-15, 15
1-leg press: 90-15,15,15 (just a finishing pump)

then I drank a protein drink and hopped on the stationary bike and did just 10 min of HIIT for a killer pump.

Wed., July 18, 2012, Rest

I have no weight workout today. I'm just eating plenty of good food to recover and grow the muscles and get ready for tomorrows leg workout. Here is a sample of my current diet and supplementation program (it's not exactly the same every day, but it's similar. I have my basic diet, and I'll eat 1 or 2 meals with my wife):

meal 1-   1/2cup egg white; 24g whey protein; 1c oatmeal; apple; banana; tbs flax seed oil; tbs peanut butter;   supplements: Shaklee multivitamin, b-complex; Starlight International joint support, antioxidant, mens herbal supplement
meal 2-  chicken breast; sweet potato
meal 3-  chicken breast (about an hour before my workout)
(immediately after workout) 50g whey protein isolate; bcaa's; shaklee performance (elctrolytes)
meal 4-  chicken breast(with some of the skin); oatmeal; orange; Starlight starpac multi vitamin/mineral
meal 5-  chicken breast(with skin); 2c white rice; pudding for dessert --OOOHHH!; Starlight joint support and antioxidant
before bed: Starlight lullaby (helps you sleep deeper...you grow while you sleep!)

Notice it is not perfect. Some days it's cleaner, some days it is not as clean. I definitely don't have a dessert every day. Some days I also eat 8 meals...but never less than 5! It is consistancy in calories that makes results. I keep calories between 3500 and 4000, right now.

Tue, July 17, 2012, Back and Bis

My last 15 rep workout for back! I'm happy to go back to "normal" next week. For back in particular, I do not usually exceed 13 reps. It just includes my delts and biceps too much. But, hey it's good for a change for a few weeks, and less stress on the joints is really what I was after with it.

Any way, it was a great pump today- with 5 sets of rows; 3 sets pulldowns; 2 sets of 1 arm rows; 3 sets v-grip pulldowns (totaling 13 sets for back); 5 sets of alternating dumbell curls; and 3 sets of concentration curls (totaling 8 sets for biceps.) Not a whole lot of volume, but reving the intensity back up a little.