Leg Day

Another leg day and it was great! 1k lbs. on the leg press for reps! I was on a roll! After that was lying leg curl, hacksquat, stiffleg deadlift, single leg press, single leg curl, and then walking lunges. I went all out today. I will definitely be sore tomorrow. I will take it easy tomorrow and do some cardio.

Back Attack

Today was back day and I killed it! I started with weighted chins with 25lbs for reps of 10. I then moved to modified tbar row with 265lbs for reps of 10. After was reverse grip pulldowns with 180lbs for reps of 10. The last exercise was deadlift with only 315 for reps of 6. I was done after the last set! I'm sure I'll be sore tomorrow so I'll just relax and just do cardio.

The Dreaded Day

Most of us bodybuilders dread leg day but we all have to do it. It's what separates us from the rest of you club boys. You club boys just like to train your chest and biceps wearing those tight shirts to the gym and wearing those baggy pants. What's wrong with wearing shorts? My bad. You have to hide your chicken legs! I'm always asked, "How much do you bench?". WTF! Do I look like a powerlifter? I lift pretty heavy thank you but that is not of my concern. What concerns me is to gain quality muscle mass. You skinny ass club boys need to focus on what you really want to achieve. When I stand under the squat rack, you guys just stare and talk shit cuz you don't have the balls to do it! You just go next door and use the leg extension machine and try to lift as heavy as you can thinking you're going to get big legs. Whoopty doo! When you want bug legs, you gotta lift heavy and hard but with good form of course. The pain is unbearable but the results you get from it is amazing! You train your legs hard and your upper body will grow even more.
Enough of this rambling. I just need to mentally prepare for tomorrow's lift. I'm going to go pretty heavy so I have to prepare myself. To be continued...........

Off Day

This a.m. I went to worlds to do ab training and light cardio since I have leg training tomorrow. It is important to have some BCAA's and some carbs before cardio first thing in the morning. You are basically in a catabolic state during the night and when you have no glycogen in your system, your body is going to convert your muscles into glycogen. You end up losing muscle instead of fat. So, I just had 10 grams of BCAA, 5 grams of creatine, and a bottle of G2 to get me going.
When I returned from the gym, I had my usual 6 egg omlette with turky sausage and cheddar cheese and a cup and a half of oatmeal.

Mass Training

It's been awhile since I posted on here but I'll give you an update of what my training has been like for the past few months. I've been training FS-T 7 style which is basically completing a set of 7 for reps of 8-15 for your last workout. You basically use it for a weak bodypart. Since mine is my chest, I would end my chest workout with cable flys for 7 sets of 8-12 reps. This forces massive blood to your muscles which helps them to grow. As of yesterday, I am back on mass training so I'm going much heavier for lower reps minus the fst-7's. I am also going to increase my caloric intake. I'm going to try to gain about 10lbs in the next 2 months or so while trying to keep my bodyfat at a minimum. I'll do that by incorporating cardio a few times a week. The cardio I will be incorporating will be HIIT. I've been using the bike @ the gym to do HIIT and it seems to be working. I will continue posting my progress.

10/19/08 Leg Training

Ok. Here it is. We started off with 3 sets of leg extensions (12,10,8). Then we did 3 sets of leg press for 30reps with 640lbs. We then did 3 sets of walking lunges with 55lbs. After that, we did 7 sets of leg extensions with 130lbs. Lastly, we did 7 sets of single lying leg curls with 50lbs. This was a brutal workout. I am extremely sore! This is not for the weak. Give it a try!!!

DC Training

Alright peeps. "What the hell is DC" you ask? It means dog crap training. For all of you hard core trainers, you have to give DC a try. If you are familiar with the rest pause and forced reps approach, then DC will be a breeze for you. Maybe not. The whole methodology behind this style is that you choose a weight that you normally use with a rep range of about 6-8. Your goal is to reach anywhere from 12-15 reps with this weight. You have three chances to reach your rep range. For example, you will bench press 6-8 reps. Take a 15-30 second break and then continue for another 3-6 reps. Rest another 15-30 seconds then go for your last try of 1-3 reps. If you can't reach 12-15 reps then it's ok. Next time around, you can lower the weight slightly or you can use the same weight but aim for the 12-15 rep range this time. Instead of doing the old routine of 3-5 sets of 6-12 reps, you only have one working set. In theory, you are giving yourself plenty of time for recovery. With an all out effort for the one working set, you have pretty much taxed all your energy. There is no energy left for another set. When you are doing multiple sets, you tire easily and therefore, your workout is not 100%. By the last set, you are too tired to continue the next exercise. With DC training, you only do one exercise per body part except for the back. You will do one width and one mass exercise. Here is a sample routine.

Monday
incline smith chest press
seated db shoulder press
ez curl skull crusher
lat pulldown
bent over bb row

Wednesday
squat 395 x 12 x 1
squat 315 x 20 x 1
leg curl 180 x 12-15 x 1
calf raise 300 x 12-15 x 1

Friday
upper body

The following week, you will be working on legs twice. Once on Monday and once on Friday. The week after that, you will be doing the upper body twice and so on. You get the picture.
Nutrition wise, you need to consume tons of calories to put on quality mass. Don't eat junk food. Eat clean!