thetinyguy's ALL OUT training log!! *CAUTION OVERTRAINING*

Diet Breakdown 7/25/11
Calories: 4090
Protein: 337 Grams
 
thetinyguy said:
Diet Breakdown 7/25/11
Calories: 4090
Protein: 337 Grams
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Damn that is a lot of calories, I could never drop fat with that many calories! You are lucky my friend!
 
mkretz said:
ever try workin out for 3.5 hours? lol
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No and I don't think I want to even contemplate it, LoL, I mean my workouts take me anywhere between 2-2.5hrs but that includes 1hr of cardio and that is tough enough, LoL!
 
I don't know how Tiny crushes weights for 3.5 hrs a session. It's damn superhuman...I say no thanks
 
ScottyDoc said:
Damn that is a lot of calories, I could never drop fat with that many calories! You are lucky my friend!
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Isn't it weird? Funny thing is now i feel like i'm making a lot better progress with dieting now since i started eating more. I can't wait to bulk, I've decided i'm gonna wait on PH's or any time of AAS for a while. This winter i'm going to have a pre-workout called Nitraflex that has a natural test booster in it, I think it would compliment my bulk really well but first things first Make some money! haha
 
TurningGreen said:
I don't know how Tiny crushes weights for 3.5 hrs a session. It's damn superhuman...I say no thanks
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They might start getting a little obscured since my job calls me in at random times, I gotta figure something out around work now.. And to be fair i would have probably been done around 3 hours 15 minutes but i was talking with someone about the Arnold Classic Expo, i really want to go :(

I wish i was superhuman! Arnold did this 2x a day when coming up to a show. I swear he must have lived and eaten in the gym! I really don't know if i'll increase the volume anywhere more from where i'm at unless i have a meal with me of carbs or something..
 
TurningGreen said:
Excellent observation bro, Its not alway about how much weight you throw around, but how you throw around the weight you use. I was benching my 135 10x10 (GVT test) at 4-0-0 next to a dude that was throwing up 245 for reps all crazy like and his face read "how is that dude so big but he lifts like a BEETCH"...I'll let him figure it out on his own.
Keep up the good work bro.
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Damn fine point. I love going heavy, but there are a lot of ways to bring the intensity. For example, this is my deload week. I usually finish day 1 up with alternating biceps curls. For a change of pace, I pinned my shoulder blades against the wall (eliminates cheating momentum and forces strict mechanics) and did not let them loose contact, did 4x12 with real slow reps with just a pair of 25's. There was a definite burn and pump.
 
First Pic is 7/26/11 (Today)
Next Pic is 7/2/11
 

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Chest looks more full and is that a vein I see popping out of that left forearm? (right side in pic) keep on it bro!
 
Oh and i really don't know how the rest of this week will go workout wise, I work 5am-2:30pm the rest of the week and i have no clue how i'm gonna get enough sleep but i'll push through it all. I might have to shorten the workouts this week a little but well see. I was looking forward to training legs tomorrow but now i might need to sleep afterwards :(
 
TurningGreen said:
Chest looks more full and is that a vein I see popping out of that left forearm? (right side in pic) keep on it bro!
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Thanks a lot! I didn't even notice the vein till you pointed it out. Looking forward to your pic's too
 
lookin good man, any tiem you see progress in basically a couple weeks you know your doin sumthin right, keep it up
 
mkretz said:
lookin good man, any tiem you see progress in basically a couple weeks you know your doin sumthin right, keep it up
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Thanks, If i would have been eating more i have no doubt it would have been a lot bigger of a difference!
 
Somebody's burning fat like nobody's business, great work bro, keep it up, I can see a big difference for sure!
 
ScottyDoc said:
Somebody's burning fat like nobody's business, great work bro, keep it up, I can see a big difference for sure!
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Thanks bro! This next month should be even better, And the more i think about this job the more excited i get. I'm saving up for my winter bulk, I'll still be working but i'm gonna need a LOT of food so starting now i'm saving half my paycheck or a little less for this winter. I think this next bulk will be my last one before i consider something like a PH, Who knows though maybe i won't need it :)
 
thetinyguy said:
Thanks bro! This next month should be even better, And the more i think about this job the more excited i get. I'm saving up for my winter bulk, I'll still be working but i'm gonna need a LOT of food so starting now i'm saving half my paycheck or a little less for this winter. I think this next bulk will be my last one before i consider something like a PH, Who knows though maybe i won't need it :)
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Just remember... Need & Want are two different things! You need to breathe or you will die, you want a PH to look good, not taking a PH will not kill you! Besides, PH's are just amplifiers of what you put into them, that is all, you and your diet is what is doing 80+% of the work! All I'm trying to say is... don't get talked into something you don't want to do!
 
ScottyDoc said:
Just remember... Need & Want are two different things! You need to breathe or you will die, you want a PH to look good, not taking a PH will not kill you! Besides, PH's are just amplifiers of what you put into them, that is all, you and your diet is what is doing 80+% of the work! All I'm trying to say is... don't get talked into something you don't want to do!
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Yeah i meant want oops, nobody is talking me into it but one of my aspirations is to become a pro one day. Sounds crazy now but i'm determined and i won't let anything stop me! BUT i do want to have an insane workout ethic and good diet before i consider them.
 
thetinyguy said:
Yeah i meant want oops, nobody is talking me into it but one of my aspirations is to become a pro one day. Sounds crazy now but i'm determined and i won't let anything stop me! BUT i do want to have an insane workout ethic and good diet before i consider them.
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Well you need to take the real-deal if ya wanna go pro, how old are you if you don't mind me asking?
 
ScottyDoc said:
Well you need to take the real-deal if ya wanna go pro, how old are you if you don't mind me asking?
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21, I'll be 22 in September..
 
thetinyguy said:
21, I'll be 22 in September..
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Awesome, you got plenty of time! Just remember it is a very rare thing now a days and for at least the past 10yrs for anyone to qualify to even compete in the Olympia before the age of 30+, it takes time to reach that type of muscle maturity, so do it right my friend! I hate saying this because it sounds like I'm tooting my own horn or something, but it is true, so I will say it anyway... If I knew then, what I know now (in my early 20's) I would be much more developed and probably would not have had as many injuries & bad shoulder, sore joints, etc. Good old Hind-site... it's always 20/20 my friend!
 
ScottyDoc said:
Awesome, you got plenty of time! Just remember it is a very rare thing now a days and for at least the past 10yrs for anyone to qualify to even compete in the Olympia before the age of 30+, it takes time to reach that type of muscle maturity, so do it right my friend! I hate saying this because it sounds like I'm tooting my own horn or something, but it is true, so I will say it anyway... If I knew then, what I know now (in my early 20's) I would be much more developed and probably would not have had as many injuries & bad shoulder, sore joints, etc. Good old Hind-site... it's always 20/20 my friend!
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I hear you on that, it's all trial & error! But for right now i'm just focusing on 1 step at a time. I do have high expectations but i know that i'll have some troubleshooting first, like for instance how many calories i'm going to need to bulk. I will probably start around 5000 and move upward 500 at a time until i start gaining weight. I just love the all-out mentality of a bulk (for me at least) I eat as much as i can and train as hard as i can at the same time. In fact, i really do plan to train 2x a week or more frequently but not until i know i'm ready. Especially at that point i'll need even MORE calories and more food haha
 
Diet Breakdown 7/26/11
Calories: 3540
Protein: 319 Grams

Working tomorrow 5am-2:30pm, I'll still train legs but well see how this affects the workout.
 
thetinyguy said:
Oh and i really don't know how the rest of this week will go workout wise, I work 5am-2:30pm the rest of the week and i have no clue how i'm gonna get enough sleep but i'll push through it all. I might have to shorten the workouts this week a little but well see. I was looking forward to training legs tomorrow but now i might need to sleep afterwards :(
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sometimes the best thing to do during stressful situations is stop working out AS MUCH. stress can wear you can and actually make you look worse. when i do this sometimes Ill workout every other day. When you get back where your working a couple days in a row, your hungry for it

mkretz said:
lookin good man, any tiem you see progress in basically a couple weeks you know your doin sumthin right, keep it up
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agreed good work bro

thetinyguy said:
Thanks, If i would have been eating more i have no doubt it would have been a lot bigger of a difference!
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not neccessarly true. You did a good job with fatloss- slow which is good. Onething to remember between about 11-15 percent the body looks close to the same - sometimes youll think Im not making any progress because your body does not like its lost much. About 10 % and under you notice a big difference and when you get down to 6-7 % and under you look awesome...4-5 % forget about it

I feel your somewhere between 12-16 % I could be wrong..I like to go the most by how you look- youve lost so keep doing what your doing untill you stall

thetinyguy said:
Diet Breakdown 7/26/11
Calories: 3540
Protein: 319 Grams

Working tomorrow 5am-2:30pm, I'll still train legs but well see how this affects the workout.
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That is a ton of calories. Was this a higher calorie day? do you count carbs and fats? if so how many for the day
 
John Smeton said:
sometimes the best thing to do during stressful situations is stop working out AS MUCH. stress can wear you can and actually make you look worse. when i do this sometimes Ill workout every other day. When you get back where your working a couple days in a row, your hungry for it



agreed good work bro



not neccessarly true. You did a good job with fatloss- slow which is good. Onething to remember between about 11-15 percent the body looks close to the same - sometimes youll think Im not making any progress because your body does not like its lost much. About 10 % and under you notice a big difference and when you get down to 6-7 % and under you look awesome...4-5 % forget about it

I feel your somewhere between 12-16 % I could be wrong..I like to go the most by how you look- youve lost so keep doing what your doing untill you stall



That is a ton of calories. Was this a higher calorie day? do you count carbs and fats? if so how many for the day
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I actually slept very good last night i'm so proud of myself! I'll be leaving in a few minutes too.

I know the calories are high but today when i woke up i see a noticeable difference now, 3500-4200 seems to be my sweet spot. Higher end of that for training days and lower end of that for non training days. However today i may need more considering i woke up 8 hours earlier than normal and will be moving ALL day. I might aim for 4500 today if i can get it all in, I do plan to train legs today as well. I don't have a lot of time but i'll answer the rest of if when i get home from the gym later on :D
 
Okay so i blew up legs today after work, I'm now to ATG (Ass to Grass) i lowered the weigh again and started doing these along with using Mind/Muscle with every leg exercise and DAMNNNNN that was intense! It's really awesome to think your mind has control over how hard you contract a muscle. Say you move 100lbs with no mind/muscle use, It'll be 100lbs on the muscle. But this next time flex the muscle as hard as you possible can at the top of the movement/during the movement. You just made your muscle contraction MORE INTENSE. It may have been 100lbs but you made it feel like 200lbs!! This is the reason you can literally build muscle with less weight! Not from form or blah blah bull**** but it's how YOU contract the muscle. I'm working on perfecting using Heavier weights with this technique... Can you say EPIC RAPID GAINS?? Oh and if you don't believe me just look at Kai Greene and then you'll understand, watch some of his videos he's EXTREMELY detailed about how it works. Also remember the INTENSITY of the contractions is what causes a muscle to grow along with micro-tears. I'm seriously so excited for this winter bulk it's not even funny, People are going to think i'm on gear! :evil:

I will post my leg workout tomorrow after work as it is a rest day and i will have more time to update!
 
Diet Breakdown 7/27/11
Calories: 4550
Protein: 362 Grams
 
Leg Day!! 7/21/11
Duration: approx. 2 Hours 15 Min.
Mood: Determined
Energy: Surprisingly very good considering i was up at 3/4am today, worked 10 hours and then went to the gym.
Other notes: Used more Mind/Muscle with legs today.
Lifts:
Barbell Back Squats- ATG now! 5th Pin from take off in Power-Rack. I literally cannot go lower than this, Feels very good to be able to do them now!!
95 x 20 *PR*
115 x 13 *PR*
135 x 16 *PR*
145 x 10 *PR*
155 x 8 *PR*
Notes: My form needs a little bit of work but i know it's all lower back related, As soon as i build it up some more i should have no problem. These are hard as hell!
Stiff Legged DeadLifts- in Power Rack with pins set at last pin. Getting closer to my goal! And considering i did these after those ATG squats, I'm more than happy with the new PR's!
175 x 30 *PR* +14 Reps
225 x 12 *PR* +4 Reps
245 x 8 *PR*
265 x 6 *PR*
265 x 6 *PR*
Notes: This outta help strengthen my lower back for the squats :D
Leg Press- I think i may shorten my ROM because a friend made a good point, When you go so low that your ass leaves the seat it puts all the strain on your lower back. I'll try it next workout.
290 x 6
290 x 6
380 x 6 *PR*
380 x 6 *PR*
380 x 8 *PR*
45 Degree Seated Calve Raises/Standing Calf Raises- Did a circuit of 45 degree and standing calve raises today, supersets one right after the other then a 30 second rest then restart.
120/135 x 6 circuits = 12 Sets, Also did a few sets of 1 legged calve raises and regular standing calve raises. Focused on the quality of contractions.
Lying Leg Curls- Focused on contracting the hamstrings as hard as i could.
90 x 9
90 x 10
135 x 6
150 x 7 *PR* +1 Rep
150 x 10 *PR* +4 Reps
Leg Extensions- Also focused on squeezing as hard as i could. Literally had a quad pump and i barely could walk.
180 x 6
180 x 10
225 x 7 *PR*
225 x 9 *PR*
225 x 10 *PR*

37 Sets!
 
Yes! Love the quad pump. Makes you tip toe around the gym like a fairy...but so good
 
TurningGreen said:
Yes! Love the quad pump. Makes you tip toe around the gym like a fairy...but so good
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LOL pretty much!! Worth it though, people stop laughing when they see dem quads though :box:
 
Diet Breakdown 7/28/11
Calories: 3600
Protein: 342 Grams

God i really need these cals with these 10 hour shifts at 5am!
 
John Smeton said:
what do you do on your shifts and how long are they?
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A lot of fast movements with my hands and it's for about 10 hours. My days used to be around 15-16 hours long and now it's like 18-19 hours long, i literally can fell it at the end of the day. Luckily my body is getting used to the new schedule now actually passed out last night haha
 
thetinyguy said:
A lot of fast movements with my hands and it's for about 10 hours. My days used to be around 15-16 hours long and now it's like 18-19 hours long, i literally can fell it at the end of the day. Luckily my body is getting used to the new schedule now actually passed out last night haha
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What are you doing... Masterbate for a living?

Invalid Link Removed
 
ScottyDoc said:
What are you doing... Masterbate for a living?

Invalid Link Removed
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YES FOR 10 HOURS STRAIGHT (not srs)

But yeah i saw that comment coming (NO PUN)
 
thetinyguy said:
YES FOR 10 HOURS STRAIGHT (not srs)

But yeah i saw that comment coming (NO PUN)
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Well at least explain, what is it that you are doing for 10hrs of quick movements of the hand, LoL, makes me chuckle just asking that question, LoL!
 
ScottyDoc said:
Well at least explain, what is it that you are doing for 10hrs of quick movements of the hand, LoL, makes me chuckle just asking that question, LoL!
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It was pretty much making sure the parts weren't defective and sorting them into boxes. Thankfully the warehouse was air conditioned thanks to the 3 trillion chemicals in the room 10 feet from where i was working x_x

Oh and even though i was pretty tired after work i got a very good back/bi's workout in, Didn't worry about weight just focused on the muscle. It's so crazy how much different it feels, Ex. on 1 arm db rows i could row 140lb DB 20 times, but if i took a 65lb DB and focused on bringing it back and up with my elbow i felt it 100x more in my lat. Could even feel it contracting which is what it's all about. So tired right now i'm gonna get my food in and sleep for like 12+ hours since i have tomorrow off!
 
Diet Breakdown 7/29/11
Calories: 4000
Protein: 289 Grams

Now for some much needed sleep, No work tomorrow so 10+ hours of rest SO HAPPY
 
Back/Bi's 7/29/11
Duration: approx. 3 Hours (Less rest between sets, last week was 3 Hours 30 Min.)
Mood: Sort of tired from work but still excited to train (worked 5am-3:30pm then planned to train 3 hours)
Energy: Once again i think lack of sleep had a slight impact on my training because after this workout i slept for 14.5 hours STRAIGHT haha
Other notes: Today i did what i should have done a long time ago, I went for feeling the muscle contract rather than just moving the weight. A perfect example is with bicep curl, i focused on the contraction itself and it felt a ton better! Also for 1 arm dumbbell rows before i would just pull the weight but now i literally feel my lat contract as i pull my elbow back and up.
Lifts
(Assisted) Wide-Grip Pull Ups- FOR ALL PULL-UPS I SQUEEZE MY BACK AND AFTER I GO TO FAILURE I DO SCAPULA RETRACTIONS (SR) AT THE BOTTOM OF THE MOVEMENT. (The first part of a pull-up from a dead hang WOW these are awesome!)
-100 x 10 + 5sr
-100 x 6 + 4sr
-80 x 8 + 4sr
-60 x 6 + 6sr *PR*
-60 x 6 + 4sr *PR*
Notes: SR is scapula retraction from a dead hang, they work the lats and middle back. These finished my back off seriously i love them.
(Assisted) Pull-Ups Overhand Grip- No PR's, Wide-Grip were more difficult and i wasn't as strong after i did them. Added Scapula Retractions Invalid Link Removed
-120 x 8
-100 x 12 + 4sr
-100 x 6 + 4sr
-80 x 8 + 10sr
-60 x 7 + 4sr
Hammer-Grip Pull Ups- Also used SR's
-120 x 20 + 20sr
-100 x 8
-100 x 10 + 4sr
-80 x 10 + 4sr
-50 x 6 + 20sr
Wide-Grip Pull Downs- Back was fried at this point, just made it about the feel.
100 x 10
100 x 30 *PR*
130 x 6
140 x 8
150 x 7 + Hold *PR*
1-Arm DB Row (Leg on bench)- Dropped the weight at concentrated on feeling my lats contract.
65 x 12
65 x 13
65 x 13
65 x 13
140 x 12
Notes: I tried bent over barbell rows with just the bar and i like it a so soon i will be switching these with them.
DB Shrugs- Concentrated on squeezing traps.
45 x 30
50 x 20
55 x 20
60 x 18
100 x 10
DB Concentration Curls- Again dropped weight and focused on the contractions them self. Even after lighter weight my bi's were fried.
20 x 12
20 x 14
30 x 8
30 x 8 + N
30 x 20 + Hold, Done Standing.
Standing DB Hammer Curls- Focused on squeezing the brachialis.
20 x 20
25 x 14
30 x 11
35 x 10
40 x 10
45 x 10
Notes: +1 Set, Did these very controlled.
Rope Row (AKA Face Pull)-
75 x 12 *PR*
75 x 16 *PR*
80 x 8 *PR*
80 x 9 *PR*
80 x 10 *PR*
EZ Bar Cable Curls-
70 x 18 *PR* +10 Reps
75 x 8 Close grip
90 x 8
95 x 8 *PR*
95 x 10 *PR*
Rear Delt Flys (Strict)- 10 Sets today with heavier weight.
40 x 12 *PR*
40 x 12 *PR*
40 x 12 *PR*
40 x 12 *PR*
40 x 12 *PR*
40 x 14 *PR*
40 x 16 *PR*
40 x 16 *PR*
40 x 16 *PR*
40 x 18 *PR*

Total: 61 Sets +1 Set

Also i really believe that i needed more rest prior to this workout, On lunch break at work i was already tired and that was 12pm. Either way i did my best and i think i'll do a lot better next workout. I slept a solid 14 hours after the workout haha
 
Diet Breakdown 7/30/11
Calories: 3640
Protein: 270 Grams

I'm going to lower my calories slightly this week along with protein, I've seen a lot of others making awesome progress on 1gram per pound of body weight. So starting tomorrow 4000 strictly workout days maybe a little less like 3800
 
thetinyguy said:
A lot of fast movements with my hands and it's for about 10 hours. My days used to be around 15-16 hours long and now it's like 18-19 hours long, i literally can fell it at the end of the day. Luckily my body is getting used to the new schedule now actually passed out last night haha
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you plan on doing thsi job for a while?

that is why you take in soem many calories and dont get fat...no serious ifg I took that in with my lifestile Id gain bodyfat

it all depends on the metabolism, some guys at about our weight could take in your amount of calories with my moderate activity and not gain fat.

thetinyguy said:
Diet Breakdown 7/30/11
Calories: 3640
Protein: 270 Grams

I'm going to lower my calories slightly this week along with protein, I've seen a lot of others making awesome progress on 1gram per pound of body weight. So starting tomorrow 4000 strictly workout days maybe a little less like 3800
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when carbs are higher you might can get away with 1 gram even when training intense. when losing body fat keep protein higher though in my opinion around 1.5
 
Waist is down another 1" and i'm up 2-3lbs :)
 
John Smeton said:
you plan on doing thsi job for a while?

that is why you take in soem many calories and dont get fat...no serious ifg I took that in with my lifestile Id gain bodyfat

it all depends on the metabolism, some guys at about our weight could take in your amount of calories with my moderate activity and not gain fat.



when carbs are higher you might can get away with 1 gram even when training intense. when losing body fat keep protein higher though in my opinion around 1.5
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Well the job assignment ended Friday so that's one reason i'm lowering the cals too. But so far i'm up 2-3Lbs and my waist is down 1" from about a week and a half of increasing calories which is pretty awesome. Today i'm gonna try and get 3800 instead of the usual 4000-4500 calories, And off days i'll hit 3000. My guess is that when i decide to bulk i'll need around 4800-5300 calories or at least i'll start there. For protein i'll stick with around 1.5g like you suggest. Thanks for the help John.

Also starting today i'm going to do 4-5 sets of middle upper back every single workout, I think i have an imbalance there and it's causing me this very slight annoying pain. I've neglected it a lot and haven't focused on the Mind/muscle connection for it so i'm going to do inverted rows on the smith machine full range and slow form with squeezing at the top.
 
I seriously cannot believe how much better of a session i just got in chest/shoulders/tri's with more Mind/muscle type training. Absolutely 100x better workout i felt every single rep of every single set in the targeted muscle!
 
thetinyguy said:
Waist is down another 1" and i'm up 2-3lbs :)
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That is a huge transformation at any level

thetinyguy said:
Well the job assignment ended Friday so that's one reason i'm lowering the cals too. But so far i'm up 2-3Lbs and my waist is down 1" from about a week and a half of increasing calories which is pretty awesome. Today i'm gonna try and get 3800 instead of the usual 4000-4500 calories, And off days i'll hit 3000. My guess is that when i decide to bulk i'll need around 4800-5300 calories or at least i'll start there. For protein i'll stick with around 1.5g like you suggest. Thanks for the help John.

Also starting today i'm going to do 4-5 sets of middle upper back every single workout, I think i have an imbalance there and it's causing me this very slight annoying pain. I've neglected it a lot and haven't focused on the Mind/muscle connection for it so i'm going to do inverted rows on the smith machine full range and slow form with squeezing at the top.
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youll be surprised how burn you were burning. As far as the middle back i feel you Ive been working on lower lats a while now. and yes its important to keep a balance of oposing bodyparts Your welcome for the recommendations- hope you can use some of the things I zero in with you based on what I know

thetinyguy said:
I seriously cannot believe how much better of a session i just got in chest/shoulders/tri's with more Mind/muscle type training. Absolutely 100x better workout i felt every single rep of every single set in the targeted muscle!
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I go for the squeeze/ and muscle contraction on these movements, Its esp important for chest- kelling them fibers flexing hard as you do the eccentric part of the movement. (thats the positive part right? )

keep up the good work
 
John Smeton said:
That is a huge transformation at any level



youll be surprised how burn you were burning. As far as the middle back i feel you Ive been working on lower lats a while now. and yes its important to keep a balance of oposing bodyparts Your welcome for the recommendations- hope you can use some of the things I zero in with you based on what I know



I go for the squeeze/ and muscle contraction on these movements, Its esp important for chest- kelling them fibers flexing hard as you do the eccentric part of the movement. (thats the positive part right? )

keep up the good work
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Yup! I still use moderately heavy weight but i focus more on the contractions now. What I've figured out is that honestly ROM is irrelevant to me as long as I'm getting the best contraction i can. I try to stay in a safe ROM now for shoulders since mine tend to start hurting when i go to far down with movements. I've never been this tired after a workout either, With every single exercise i made sure i could feel it in the muscle i was trying to work. Armed with this new knowledge i have no doubt this will make a huge impact on my progress. In a way when i did my first bulk i did this but i didn't understand it, funny thing too i was doing half the volume! I'm REALLY looking forward to this winter bulk but for now first things first, leaning out a little bit more!
 
Chest/Shoulders/Tri's 7/31/11
Duration: 3 Hours 30 Min.
Mood: Focused
Energy: Good
Other notes: ALL mind/muscle style training now, not a ton of PR's but i went for quality. Every single rep of ever set was completed with 100% effort to contract the target muscle as hard as i could. THAT was a workout! For Anterior delts i got rid of front barbell raises and upright rows. To make up for it i did 9 sets of wider grip smith machine overhead press, Feels 10000x better than the raises and upright rows.
CHEST WORKOUT
Incline Barbell Bench Press- Now using a wider grip, I am a lot more stronger in this grip position and it helped me increase intensity along with contraction quality.
135 x 6 *PR*
135 x 8 *PR*
135 x 8 *PR*
135 x 8 *PR*
135 x 8 *PR*
Notes: These feel 10x better with this grip especially for my chest. Now i like these :)
Incline DB Press- Soo much better with mind/muscle now, i haven't been this excited to train since i first started!
50 x 8
55 x 12 *PR* +5 Reps
60 x 6
60 x 8
Incline Dumbbell Flys- Had to adjust my shoulder position but finally got it right.
40 x 8
40 x 8
40 x 8
40 x 10
Notes: Did not super-set exercises this week so i could get the most out of every set.
Flat Bench Flys-
35 x 8
35 x 8
35 x 9
35 x 9
Cable Crossovers-
40 x 12
50 x 12
55 x 6 *PR*
55 x 9 *PR*
Chest Dips (Assisted)- This exercise is absolutely kickass when you really squeeze!
-80 x 8
-80 x 9
-70 x 8
-60 x 8
Dumbbell Pullovers- Tricky exercise to get the connection with but i do feel it in my serratus and part of my chest.
40 x 20
40 x 20
40 x 20
40 x 20

Total: 29 Sets

SHOULDER WORKOUT
Seated Smith Machine OH Press- Wider grip, focus on shoulder movement. Helped a ton more.
65 x 8
65 x 10
65 x 10
85 x 5
85 x 7
85 x 10
105 x 7 *PR*
105 x 8 *PR*
105 x 10 *PR*

Dumbbell Laterals- Did these more slow and controlled with my arms more straightened. Also did a drop set from 20lbs to 10lbs.
25 x 10
25 x 12
25 x 65 *PR* +5 Reps
30 x 12
30 x 20
35 x 12
35 x 17
40 x 10
40 x 15
20 x 10 Drop set
15 x 9
10 x 9
Notes: It's crazy how much a difference little adjustments in how you do an exercise can make.

Total: 21 Sets +2 Sets

Triceps Workout
Close Grip Bench Press(Strict)- Now using a close grip and it did the trick, now i feel it a ton more.
95 x 8
95 x 10
115 x 8
115 x 10
115 x 10
EZ Bar Push Downs-
30 x 14 Reverse Grip
50 x 8 Close Grip
60 x 8 Close Grip
70 x 8 Close Grip
90 x 6
100 x 6 *PR*
Skullcrushers- Lightened the weight and got the feel of it. 10x Better
20 x 10
20 x 12
20 x 14
20 x 14
Seated OH 1 Arm Dumbbell Extension-
20 x 8
20 x 8
20 x 9
20 x 10
Dumbbell Tricep Kickbacks-
20 x 8
20 x 10
25 x 10

Total: 22 Sets +2 Sets

Other Exercises
Inverted Rows- Middle back/Rear Delt exercise i'm doing to fix my back imbalance and bring more strength to my rear delts/middle back.
10 Sets to failure

Grand Total: 82 Sets
72 Sets For Chest/Shoulders/Tri's
10 Sets For Middle Back/Rear Delts

Incredible workout!
 
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