Archive for May, 2010


Have you ever seen Bruce Lees lats? Insane!

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And for those of you that don’t know what a Lat is, todays the day to learn.

Latissimus Dorsi muscles (also known as the Lats)

The lattisimus dorsi ( or Lat ) is a large muscle with a very broad origin on the vertebrae and ribs of the mid to low back, tapering into a narrow insertion on the anterior (front) of the head of the humerus bone of the arm. From the surface, this muscle runs in a mostly vertical fashion up the sides of the back giving the upper body its “V” shape. All of the muscle fibers in the latissimus dorsi are virtually parallel, making the entire muscle function with the same action on the arm. You cannot train “parts” of the latissimus dorsi. Now that we know that, let’s get into my back and shoulders workout.

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Bent over bar bell rows

2 sets of 10 reps @ 70lbs

1 set of 10 reps @ 75lbs

Iso Lat row machine

1 set of 10 reps @ 192lbs

2 sets of 10 reps @ 242lbs

Weighted pull ups ( Belt with 35lb plate)

4 sets of 8 reps with 35lb plate

1 burnout set ( go till you fail) with no weights, I got 23 reps.

Weighted back extensions

3 sets of 10 reps with 45lb plate.

Arnolds superset with shrugs

Arnolds

3 sets of 10 reps @ 40lbs (dumbbells)

Go right into shrugs

3 sets of 15 @ 40lbs

Tomorrows is a cardio/off day, maybe ill just run the boardwalk. Friday Bis and tris.

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Chest and abs

Bench

Today I warmed up for 2 sets @135lbs 

5 x 5 @ 225lbs

165 lbs repped out for 20!

Incline machine

160lbs for 10 reps, and 2 sets of 225lbs for 5 reps

Decline bench

135lbs for 10 , and 2 sets of 225lbs for 5 reps

Cable crosses

3 sets of 10 @ 30lbs

50 Pushups

Crunch machine

3 sets of 35 reps with 15lbs

Cold Chicken tenders in the fridge is a must!  

  

Cook chicken tenders ( I boil them, you can grill or bake them also), and keep in your fridge. Want a snack , a sandwich, a meal? It’s already there waiting. Chicken is one of the most versatile meats and can be made many ways.  Chicken is also full of protein. In addition, the fat content of a three-ounce skinless portion of whole roasted chicken is less than half of beef and about one-third of pork, and most fat in chicken is unsaturated, which can actually help lower blood cholesterol.  

Here is a great recipe to try.

SUMMER LIME CHICKEN TENDERS  

2 pkgs. boneless, skinless chicken tenders
1/3 c. olive oil
Juice of 3 limes
4 cloves garlic, peeled and minced
3 tbsp. fresh cilantro or parsley, chopped
1/2 tsp. salt
1/2 tsp. pepper, freshly ground
Trim fat from tenders. Pound between waxed paper to flatten. Combine olive oil, lime juice, garlic, cilantro, salt and pepper in a bowl. Pour over chicken and marinate 4-8 hours. Grill or broil the chicken tenders for 2 minutes on each side. Yield: 4-6.

  

Abs and cardio

Today I jogged to the gym ( about 3/4 mile), rode the bike , keeping my heart rate above 135bpm, for 25 minutes with a 5 minute cool down.

Then 3 sets of 20 weighted sit ups (5lbs, next week will be much more)

Leg lifts
3 sets of 15

Planks 3 sets till fail.

Rope crunches
3 sets of 15 @ 65lbs

Then I jogged home, well most of the way haha. Tomorrows Bis and Tris.
Do It!

Back and Shoulders more 5×5

I started out the same as last week with Bent over bar bell rows

5 x 5 @185lbs

Seated close grip rows

3 sets of 5 @180lbs and 2 sets of 5 @ 200lbs

Weighted lower back extensions

5 x 5 @ 45lbs (plate)

Weighted pull ups

4 sets of 5 @50lbs and last set no weights untill fail, and I surprisingly got 21!

Arnolds

5 x 5 @ 50lbs

Shrugs

3 sets of 20 @ 55lbs ( dumb bells)

I’ll also be doing about 170 crunches before I go to bed. Tomorrow’s a cardio or off day.

YOU THINK???

I was given a few samples of CytoSport Monster Milk at the GNC a few weeks ago and finally got around to drinking it. My opinion of this protein is its one of the better tasting. Monster Milk mixes very easy just with my shaker, blender not needed. 50 grams of easy digestible protein, can’t beat it!

Yesterday I started taking Renewal spray, so far I have noticed a slight increase in energy and focus. Still to early to make any other judgment, as for the taste its kind of like watered down vodka.

My current weight was 168.5lbs.

Today we did the 5x5s again, gotta love them.

Flat bench:

5 x 5 @ 230lbs then I did 135lbs till fail and I got 30! only hit 23 last week.

Incline Smith machine

5 x 5 @ 180lbs

Decline Dumb bell flies

3 sets of 10 @ 40lbs

Pec deck

3 sets of 10 @ 130lbs supersetting with push ups till fail.

5x5s are KILLER! try them out.

till tomorrow.

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In order to gain solid muscle weight bodybuilders need more food, more often.

Don’t gorge yourself, but be prepared to eat and train hard. Protein from red meat, poultry and fish build muscle most effectively. Milk by the quarts, containers of cottage cheese and lots of eggs will add significantly to your muscle bulk and power building.

Whole grain breads, cereals and muffins work well for carbohydrate and fiber intake, while potatoes, rice and pasta are the most stable and popular sources of carbs. They burn clean, and with intense bodybuilding training they’re not likely to store as bodyfat. Bring on the vegetables of your choice, variety here is good. Complex carbs, fiber abundant, vitamins, minerals and exotic micro nutrients lurk in these foods.

Between meals shakes of  protein, plus peanut butter and bananas are convenient and powerful ways to add to your positive calorie count.

http://bodybuilding.about.com/od/nutritionbasics/a/gainweight.htm