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What’s Your New Year Fitness Game Plan?

Enter today for your chance to win a Grand Prize valued over $900!

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Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted

January is over, which means you’ve already had a jump start on your 2014 fitness journey! SHF and our sponsors would now like to give you an extra push to help you achieve your 2014 fitness goal! All you need to do is share your goal and how you plan to obtain it for your chance to win our BIGGEST PRIZE PACK EVER!

 

The GRAND PRIZE! $900 Value!

  1. SHF Gear
    • 2 T-Shirts
    • Sweatshirt
  2. BSNOnline.net
    • SYNTHA-6 Isolate
    • AMINO-X
    • CELL MASS
  3. MuscleGenes.com
    • Gene Testing Kit!
  4. HomeFitnessEquipment.org
    • Manta Ray
  5. IronBullStrength.com
    • 2.5 T-Grips
  6. HowMuchYaBench.net
    • Slingshot
  7. Hydracup.com
    • Hydracup (2)

This is going to be a TWO PART contest.

 

PHASE 1: All entries need to be submitted by February 18th, 2014.

 

Four Phase 1 finalists will be chosen and all four will win a full size bottle of BSN Supplements CELLMASS and a full size bottle of BSN Supplements AMINO –X.

 

We are looking for individuals who really want to make a difference! The four Phase 1 winners will be chosen based on their entry: training program, meal plan, goal, etc. These 4 finalists will move to Phase 2.

 

Phase 1 Winners will be announced on March 1st, 2014.

 

PHASE 1 -How to Create a Winning Entry!

 

Requirement: In order for your entry to be valid, your “before” photo(s) should be of you holding a newspaper with the date showing. This is to make sure all photos are current.

 

Before Photo(s):

Name:

Location:

Weight:

Bodyfat %: Not mandatory if you don’t know yours but helpful in measuring your progress.

Measurements: Neck, Chest, Forearm, Hip, Calve, Shoulder, Arm, Waist, Thigh

Fitness Report: We want to know how you plan to reach your goals in 2014. Tell us everything from your workout split & meal plan to when you’re going to train and what obstacles might stand in your way. Be as detailed as possible!

 

Include information such as:

  • Exercises, repetitions, sets, weight, TEMPO etc.
  • When you’re going to train? (Morning, Evening, Night)
  • What obstacles might stand in your way? Are you dealing with an injury? Have a busy schedule with work? Currently in school?
  • What kind of support system do you have? Are you training with a workout partner, with a group or by yourself?
  • What is your daily macronutrient (Protein, Carb, Fat) intake going to be in GRAMS and how will you be adjusting them as you train?

The more information the better!

 

PHASE 2: Begins March 1st, 2014 / Ends March 30th, 2014

 

One Grand Prize Winner will be chosen from the four finalists! During the month of March, it will be up to our finalists to keep training toward reaching their 2014 fitness goal. At the end of the month, we will be choosing our winner based on the following:

  • The SHF team will assign scores ranging from 1 – 100 to each of the 4 finalists based on their fitness report from Phase 1 and their overall progress. This number will weigh 50% of your final score and is the reason why providing us with as much detail as possible will be important. It will be up to the finalists to make sure they send in their AFTER photos as well as their updated measurements, body fat %, weight, etc. before or on the day the contest ends.
  • Each finalist will also be assigned a score based on the number of votes they receive on the Contest Page from their friends, family and peers. This number will represent the remaining 50% of your final score.

The ultimate winner will be the contestant with the highest overall score!

 

Post your entry as a REPLY to this thread! If you would like to upload multiple photos, upload ONE "before" photo with your reply here and create an album on your profile for the rest. Just be sure to let us know if you do create a separate album.

 

Good luck Nation! #HTH

 

 

 

**This contest is for GOLD (FREE) & PLATINUM members. If you would to take advantage of our one month FREE TRIAL of the PLAITNUM membership and have exclusive access to our routine & exercise database, customized meal planner, exclusive content and more, upgrade with the promo code: FREEFITNESS today!

Need 1 on 1 coaching? Send me a direct message to learn more!
BlakeBlake
BlakeBlake g Blake Edwards
1 Post(s)
1 Post(s) Gender: Male Goal: Train for a sport Date Joined: February 2, 2014
Posted

Hey Scott,

Im from Australia and we have AFL (australian football league).

1 and a half years ago i tore my ACL and have been training sports specifically to get back into it again.
I have improved all my girths and put on majority lean muscle weight.

At the moment I'm doing an endurance/HITT rountines and i will be playing my first game since my ACL, abit nervous but im hoping itll go well :)

 

I'm also a qualified personal trainer and some of your variations and exercises are a huge help when i train my clients!

 

Blake :)

 

SimonStoltz
SimonStoltz g Simon Stoltz
24 Post(s)
24 Post(s) Gender: Female Goal: Gain Muscle Date Joined: June 6, 2012
Posted

I have been training for some years now, since it´s my biggest intreres and hobby. I have since I was a little boy always played in some kind of sports, like icehockey and soccer. But when I grew older I started to get more into bodyweight workout and strenght training, and training for a overall better health.

 

I admit it, even if I really love working out and trying to eat clean and healthy, my motivation vary. I have some problems with gaining muscle and if I don´t see any results, I kind of loses the motivation and stops working out for some weeks (usually 2 week before getting back on track). This means I never progress! I gets so frustrate when everybody say ”Hey, you workout like all the time, but never gets any bigger. Why is that?”.

 

So, on the night of new years eve, I decided to really get on with my training, and try to use all my knowledge, all my motivation and willpower, and of course, with the help of Hermanation , to reach my fitness goal by 2014!

 

Name: Simon Stoltz

Location: Sweden

Weight: 79.3kg (18th february)

Bodyfat: About 14% (18th february)

Measurements:

Neck 38cm

Chest 93cm

Forearm 28cm

Hip 98cm

Calve 37cm

Shoulder 111cm

Arm 36cm

Waist 86cm

Thigh 59cm

 

Fitness Report:

 

Day 1:

Deadlift 5x5 (Rest 120s Tempo 1,1,3)

Pullups Max x 5 (Rest 60s Tempo 2,2,4)

Seated Rows in Cable 10x4 (Rest 60s Tempo 2,2,4)

Lat pulldown 10x4 (Rest 60s Tempo 2,2,4)

Dumbell Rows 10x4 (Rest 60s Tempo 1,1,3)

Situps 10x3 (Rest 45s Tempo 2,2,2)

Deep Crunch 10x3 (Rest 45st Tempo 2,2,2)

 

Day 2:

Benchpress 5x5 (Rest 120s Tempo 2,2,4)

Incline Dumbell Chestpress 10x4 (Rest 60s Tempo 1,1,3)

Dumbell Flyes 10x4 (Rest 60s Tempo 2,2,4)

High Cabelflyes 10x4 (Rest 60s Tempo 2,2,4)

Seated Dumbell Press Delts 10x5 (Rest 90s Tempo 2,2,2)

Sideraises 10x3 (Rest 60s Tempo 2,2,2)

 

Day 3:

Squat 5x5 (Rest 120s Tempo 1,1,3)

Leg extension 10x4 (Rest 60s Tempo 2,2,4)

Squat 20reps,15reps,10reps,8reps,6 reps (Rest 60s Tempo 1,1,3)

Leg press 10x4 (Rest 60s Tempo 2,2,4)

Situps 10x3 (Rest 45s Tempo 2,2,2)

Double Crunch 10x3 (Rest 45s Tempo 2,2,2)

 

Day 4:

Rest

 

Day 5:

Narrow grip Benchpress 8x5 (Rest 60s Tempo 2,2,4)

Dips Max x 5 (Rest 60s Tempo 1,1,3)

Barbell Extensions 10x4 (Rest 60s Tempo 2,2,4)

Pushdown 10x4 (Rest 60s Tempo 2,2,4)

Barbell Curl 8x5 (Rest 90s Tempo 2,2,4)

Alt Dumbell Curl 10x4 (Rest 60s Tempo 2,2,4)

Scottcurl 10x4 (Rest 60s Tempo 2,2,4)

 

Day 6:

Stifflegged Deadlift 8x5 (Rest 90s Tempo 2,2,4)

Leg curl 10x4 (Rest 60s Tempo 2,2,4)

Seated legcurl 10x4 (Rest 60s Tempo 2,2,4)

Walking lunges 10x4 (Rest 60s Tempo 1,1,3)

Seated calfpress 25x4 (Rest 45s Tempo 2,2,6)

Calfpress 10x4 (Rest 45s Tempo 2,2,6)

 

Day 7:

Start over from Day 1!

 

 

Kardio 1-2 times a week, HIIT for 25 minutes, mostly running.

 

Since I work as a nurse I will train whenever I can. Sometime in the morning, and sometimes in the evening.

 

I will change my mealplan whenever I need, in case I gain or loses weight. For the moment my macros is: 2730 kcal, 250g Protein, 100gram Fat and rest carbs. If I gain bodyfat I will lower my carb and raise my protein.

 

The biggest obsticle is my busy workschedule, but also my type 1 diabetis, witch will make it kind of hard to stay on a low carb diet.

Fitnessgoal: Improve my benching (110kg), squatting(200kg) and deadlifting (200kg). Lower my bodyfat to 10%

 

Obs, progressphoto will be added in my album (2014 contest)

 

Shut Up and Train!
David_Soto
David_Soto g David Soto
1 Post(s)
1 Post(s) Gender: Male Goal: Gain Muscle Date Joined: February 2, 2014
Posted

 

David Soto

New York,NY

131lbs

17%

 

Measurements

Neck: 14"

Chest: 37"

Forearm: 10"

Hip: 31.5

Calf: 12"

Shoulder: 45"

Arm: 12"

Waist: 30"

Thigh: 19"

 

Fitness Report

Monday-Legs(45 Sec Rest)

Squats: 4 Sets x 10 Reps-115lbs

Leg Press: 3 Sets x 8 Reps-180lbs

Leg Extension: 4 Sets x 10 Reps-80lbs

Calf Raises: 3 Sets x 20-50lbs

Body Squats: 4 Sets x Till Failure

 

Tuesday-Chest(30 Sec Rest)

Bench Press: 4 Sets x 10 Reps-115lbs

Incline Press: 3 Sets x 8 Reps-115lbs

Decline Press: 4 Sets x 8 Reps-95lbs

Dumbell Fly: 5 Sets x 10 Reps-20lbs

Pushups: 4 Sets x Till Failure

 

Thursday-Bisceps/Triceps(30 Sec Rest)

Dumbell Curls: 4 Sets x 10 Reps-30lbs

Seated Curls: 3 Sets x 8 Reps-25lbs

Tricep Extension: 4 Sets x 10Reps-45lbs

Cable Pull-Down 3 Sets x 8 Reps-45lbs

Reverse Pull-Up: 4 Sets x Failure

Dips: 4 Sets x Failure

 

Friday-Back(45 Sec Rest)

Lat-Pulldown: 3 Sets x 8 Reps-90lbs

Reverse Lat-Pulldown: 3 Sets x 8 Reps-90lbs

Dumbell Rows: 4 Sets x 10 Reps-45lbs

Barbell Row: 3 Sets x 8 Reps-55lbs

Deadlift: 4 Sets x 10 Reps-115lbs

 

Saturday-Shoulders(1 Minute Rest)

Shoulder Press: 3 Sets x 8 Reps-35lbs

Cable Row: 3 Sets x 8 Reps-45lbs

Machine Reverse Fly: 3 Sets x 8 Reps 40lbs

Shrug: 4 Sets x 10 Reps-50lbs

Arm Circles: 3 Sets x Till Failure

 

Daily Macronutrient

Proteins: 193.5g

Fats: 64.5g

Carbs: 236g

 

For my daily macronutrient once I start gaining weight I believe I should see how my body reacts to the exercises and the nutrients I take in. I believe for my body and metabolism I may have to up my protein intake along with my fats and slowly raise my crabs.

The only supplements I'm taking at this point are "Optimum Nutrition Gold Standard Whey Protein" along with "Glutamine 1g x2."

My support system would be myself, I've tried to workout with friends before but somehow I found myself slacking off due to me being lazy to go alone. Recently I've noticed that I have a better mentality whenI go by myself but there are time that I do request some help from the people in the gym especially when trying to life "heavy." My goal is gain muscle and push myself to new limits and to hopefully with my transformation inspire some of my friends to choose a healthier and fit lifestyle.

 

 

 

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: BlakeBlake

Hey Scott,

Im from Australia and we have AFL (australian football league).

1 and a half years ago i tore my ACL and have been training sports specifically to get back into it again.
I have improved all my girths and put on majority lean muscle weight.

At the moment I'm doing an endurance/HITT rountines and i will be playing my first game since my ACL, abit nervous but im hoping itll go well :)

 

I'm also a qualified personal trainer and some of your variations and exercises are a huge help when i train my clients!

 

Blake :)

 

Hey Blake!

 

I am glad you are back on track, but if you want to enter the contest you are missing A LOT of information!

 

Read the rules for PHASE 1 so you have a better chance of winning! #HTH

Need 1 on 1 coaching? Send me a direct message to learn more!
MeganHawk
MeganHawk g Megan Hawkins
16 Post(s)
16 Post(s) Gender: Female Goal: Gain Muscle Date Joined: October 10, 2013
Posted

Can Lady Hermanites join?

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: MeganHawk

Can Lady Hermanites join?

Hey Megan!

 

Of course! All my contests are worldwide Male and Female!

 

Looking forward to seeing your entry!

Need 1 on 1 coaching? Send me a direct message to learn more!
dylanhaas
dylanhaas g Dylan Haas
2 Post(s)
2 Post(s) Gender: Male Goal: Gain Muscle Date Joined: February 2, 2014
Posted

Name: Dylan Haas
Location: Bethlehem, Pennsylvania
Weight: 164 lbs
Bodyfat %: 12%
Measurements: (Non-flexing)
-Neck: 13 ¾ inches
-Chest: 35 inches
-Forearm: 10 inches
-Hip: 36 inches
-Calve: 14 ½ inches
-Shoulder: 18 inches
-Arm: 13 inches
-Waist: 32 inches
-Thigh: 20 inches
Fitness Report:
- In 2014, I have already seen some awesome results. (I finally have abs!) I plan on gaining lean muscle weight (goal for this year is 170-175lbs) and shed some body fat (8%). I recently applied to two different gyms for a job so I can hopefully stay in this mindset that I have and have people around me that share the same interests and will motivate me. I would definitely like to start competing as soon as I can, but that probably will not be until 2015.
- Workout Split:
- (Light/Moderate Warm up set before/light stretch after each exercise every day /20-30 sec breaks between sets not including drop-sets/Abs thrown in at home every few days)

- Monday: Biceps / Lats: Lat Pulldown (7-10 reps/3 sets/125/150/170) Concentration Curls both barbell and dumbbell (BB: 8-10 reps/2sets/ EZ bar w/ 25 on each side, drop-set to 15 on each side. Single DB: 8-10 reps/2 sets/40, drop-set to 30) Hammer Curls (6-8 reps/3 sets/55/45/40) Close Grip Pull Ups (3 sets till failure on each set)

- Tuesday: Triceps/chest: Rope Pulldown (8-12 reps/3 sets/moderate-to heavy weight) Tricep Extension (6-8 reps/3 sets/55, drop-set to 40/30) Skull Crushers (8-10 reps/3 sets/EZ Bar w/ 25 on each side/20 on each side/15 on each side) Incline DB press (8-10 reps/2 sets/50/45) High Cable Chest Fly (8-10 reps/3 sets/moderately heavy weight) Dips (Till Failure/3 sets) Bench Press (6-10 reps/2-3 sets/45 on each, maybe with added 5 or 10 depending on mood)

- Wednesday: Legs (Warm up on Treadmill with steady incline 15 minutes) Leg Press (8-10 reps/3 sets/170/190/170) Squats (6-8 reps/2-3 sets/ 50-55 on each side) DB Lunges (Till failure/2 sets/holding 45’s) Leg Extension (8-12 reps/3 sets/125/110 drop-set to 100) Seated Leg Curls (Till failure/2 sets/ 100 drop-set to 80) Calve Raise machine (8-12 reps/4 sets/100/100/90/90)

- Thursday: Shoulders: DB Shoulder Press (8-10 reps/3 sets/45/40/35) BB shrugs (8-10 reps/3 sets/60 on each side/45 on each/40 on each) DB side/front raise (Both 8-10 reps/3 sets/25/20/20) DB Arnold Press (6-8 reps/2 sets/40/35) Lateral Raise (8-12 reps/3 sets/40/35/30) Behind the neck seated military press (Smith Machine/8-10 reps/2 sets/ 45 on each side)

- Friday: Back: Pull Up Variations (Till Failure/4 sets) Cable Row (8-10 reps/3 sets/115/105/100) Bent over DB Rows (6-8 reps/50 drop-set to 45, drop-set to 40) Deadlifts (8-10 reps/2 sets/150/140) Good-Mornings (8-10 reps/2 sets/125/110) Attempt to Muscle up (And fail!)

- Sat/Sun: Rest/light cardio/Possibly Abs

- I workout around 11am-12:30pm varying each day.

- Only obstacles currently are work and school, mainly school! I am at Community College, second year, studying Computer Science, soon to be transferring to Penn State. School takes up most of my day, and my job takes up my night, leaving me not much time in between. I have a good 3 hour break in between classes Monday-Friday, so that gives me time to go to the school gym or drive to my gym. No injuries, unless you count me tweaking my upper back falling on ice about a month ago!
- The only support system I have right now is my family. They think it is awesome that I want to change physically and mentally for the better. My parents actually go out of their way to get me healthy foods at the grocery store. I think my changes have impacted my family as well…they are starting to eat healthier!  I workout with me, myself, and I. With the support of music, that’s all I need to mentally prepare myself for the next set.
- Because I do not have a very steady income, my nutrition varies. My parents do help with my groceries, but I try to buy the “bulk” of them with my own money (pricey!!). I try to maintain a gram of protein per pound of bodyweight to maintain my lean body, adding up to an extra 25g per day if necessary. On average with my (what I think is) intense muscle training, I try to stay within this range of protein, carbs, and fat (per day). Keep in mind, I have always burned calories and carbs fast, so I am not carb conscious whatsoever:
- Protein Grams: 164g
- Protein Calories: 656 protein calories
- Fat Grams: 54g
- Fat Calories: 482 protein calories
- Carbohydrate Grams: 519g
- Carbohydrate Calories: 2076 carb calories
- I will be adjusting these intakes slowly while I start to see gains in muscle. If I feel as though I am gaining more fat than I want, I will lower the fat and carb intake per day. If I see proper gains in lean muscle mass while burning fat, I will keep these numbers and/or add to my intake so I am not burning through my calories and I go through extensive muscle catabolism.
- I entered this contest not only to try to win (I mean, who doesn’t want free stuff!?) but to watch myself grow mentally and physically. I have never done a before/after photo shoot, so I am interested in seeing how many body transforms in the matter of a month. Recently, I joined a gym (always went to school gym when I could), kept on track with working out, and changed my nutrition. I feel as though I am on a path to success! (I finally have abs!) I have always been a very scrawny kid, so working out and slowly growing makes me feel better, even though it is a slow and tedious job. If I were to win, my bad luck in contests would finally end, and my parents would be so proud of me! I am nowhere where I want to be, but I sure as heck am farther than I ever thought I’d be, and I’m pretty proud of myself. I’m excited to see what happens in the next month!

joeltheram2
joeltheram2 g Joel Ramirez II
1 Post(s)
1 Post(s) Gender: Male Goal: Gain Muscle Date Joined: November 11, 2013
Posted

Joel Ramirez

California

145 lb

 

Measurements:

Neck- 14.5 in

Chest- 36 In

Forearm- 10.5

Hips- 32 in

Calves-13 in

Shoulder-46 in

Arm- 13 in

Waist- 29 in

Thigh- 21 in

 

Fitness Report:

My goal is to gain muscle mass. My work out routine will look something like this:

Monday: Back & Abs

Back exercises will all be 4 sets of 6 repititions SUPERSETTED w/ Abs 3 sets of 15-20. 60-90 sec Rest

Tuesday: Chest & Calves

Chest exercises will all be 4 sets of 6 repitions SUPERSETTED w/ Calves 3 sets of 25-50. 60-90 sec Rest

Wednesday: Legs & Core

Leg exercises will all be 4 sets of 6 repitions SUPERSETTED w/ Core 3 sets of (repitions may vary) 60-90 sec Rest

Thursday: Shoulders & Abs

Shoulder exercises will all be 4 sets of 8 repitions SUPERSETTED w/ Abs 3 sets of 15-20. 60 sec Rest

Friday: Bicep/Tricep/Calves

Bicep& Triceps will be 4 sets of 6 and calves will be 3 sets of 25-50. All three SUPERSETTED 60 sec Rest.

 

I will be using 1-1-3 tempo to maximize results.

calorie intake would be: Protein-185g Carbs-300g Fat- 76g ( calories will be re-adjusted every month)

 

My college schedule is from 9 am- 11am, 2 hour gap to eat and rest, 1pm-4pm on Monday, Wednesday, and Friday. So on those days I will be working out around 7 ish. I also work on Tuesday and Saturday (Part-time) so I will be working out on Tuesday whenever I am free. Meal Prepping will definitely be an obstacle because I run out of easy recipes lol but it is something I have to do if I am going to be serious about this. I have also sprained my wrists a handful of times because I focus so much on the lift that I forget about my wrist form, which is something I will definitely have to remind myself every time at the gym. Another obstacle would be to have patience! I want to see instant results but I just have to keep in mind that it takes time to build muscle.

I'll be working out my myself because I tend to mess around more with friends around or I would take longer breaks than I should.

I've been working out for about 3-4 years now and I have definitely learned from my mistakes. The First year and most of the second year I had very liitle idea of what I was doing. I would grab heavy weights and not do full range of motion and my diet was far from where it should be. My third year I gained more knowledge through your informative videos and I started to get more serious at the gym. I always went hard in my workouts but the reason I wasn't getting the results I was looking for was because I was on a low-carb diet, AND didn't realize it. I was so focused on getting my protein intake that I forgot about carbs. I am still learning to this day about health & fitness, and I am pretty confident that with my knowledge and determination I can achieve my goal to gain muscle mass. I am aiming for 155 lb with around 7-11% bodyfat for now.#HTH

MeganHawk
MeganHawk g Megan Hawkins
16 Post(s)
16 Post(s) Gender: Female Goal: Gain Muscle Date Joined: October 10, 2013
Posted

 

 

Megan Hawkins
California
144lbs
22.7% body fat

Measurements
Neck: 13.5 inches
Chest: 35 inches
Forearm: 10 inches
Hip: 38 inches
Calf: 14 inches
shoulder: 31 inches
Arm: 12 inches
Waist: 28 inches
Thigh: 22 inches

Fitness Report
Day 1: Legs (30 sec rest between sets except for drop sets)
cardio on Tredmil for 30 min
1. Walking Barbell Lundges- 4 sets of 12 with 50lbs
2. Squats on Smiths Machine- 4 sets of 8-12 with 70lbs
Super set with standing calf raises on Smiths Machine- 4 sets of 12-15 with 70lbs
3. Seated Leg Press- 4 drop sets of 5-8 90lbs/60lbs/30lbs 1 min rest between each set
4. Seated Leg Extensions- 4 drop sets of 5-8 100lbs/70lbs/40lbs 1 min rest between each set
5. Seated Leg Curls- 4 drop sets of 5-8 100lbs/70lbs/40lbs 1 min rest between each set
6. Seated Calf Raises- 4 sets of 5-8 with 70lbs

Day 2: Chest/Back (30 sec rest between sets except for drop sets)
1. Flat bench press- 4 sets of 5-8 with 75lbs
2. Seated cable rows- 4 drop sets of 5-8 80lbs/60lbs/40lbs 1 min rest between each set
3. Incline dumbbell bench press- 4 drop sets of 5-8 25lbs/17.5lbs/12.5lbs 1 min rest between each set
4. Bent over dumbbell rows-4 drop sets of 5-8 30lbs/25lbs/20lbs 1 min rest between each set
5. Seated fly machine- 4 sets of 5-8 with 50lbs
6. Lat pull down machine- 4 sets of 8-12 with 70lbs
7. Push ups 3 sets to failure

Day 3: Arms (30 sec rest between sets except for drop sets)
1. Wide grip EZ bar curl- 4 drop sets of 5-8 40lbs/30lbs/20lbs 1 min rest between each set
2. Standing Tricep extensions- 4 drop sets of 5-8 25lbs/20lbs/15lbs 1 min rest between each set
3. Close grip EZ bar curls- 4sets of 5-8 40lbs
4. Standing tricep pushdowns- 4 sets of 8-12 with 60 lbs
5. Standing hammer curls- 3 sets of 5-8 with 15lbs, 1 burnout set with 10lbs
6. Seated tricep press- 4 sets of 8-12 with 125lbs

Day 4: Shoulders/Abs (30 sec rest between sets except for drop sets, no rest during ab circuit)
Cardio on Tredmil for 30 min
1. Seated dumbbell shoulder press- 3 drop sets of 5-8 25lbs/20lbs/15lbs, add 1 burnout set with 10lbs 1 min rest between each set
2. Standing lateral dumbbell raises- 3 drop sets of 5-8 with 15lbs/12.5lbs/10lbs, add 1 burnout set with 10lbs 1 min rest between sets
3. Standing front dumbbell raises- 3 drop sets of 5-8 with 15lbs/12.5lbs/10lbs, add 1 burnout set with 10lbs 1 min rest between sets
4. Wide grip assisted pull-up machine- 4 sets to failure with 25lbs added to machine
5. Scott Hermans "Fast abs! B. Washboard ready in minutes!" Circuit - 3 circuits of:
advanced ball crunch 10-20 reps
ball passes 5-10 reps
Standing oblique crunch 15 reps per side with 30lbs
repeat 2 more times
6. Finish with planking for a minute, with side planking as well

 

As you can see, I'm a HUGE fan of drop sets! my muscles feel totally shredded when I do them, and it feels empowering. I'm worried that drop setting to many exercises will exaust me, and keep me from working my other muscles out to their fullest potential. If this is the case, I plan on trashing all of the drop sets, and supper setting the last rep of every workout. I want to make sure I leave the gym sore!

Muscle gain is my goal! I plan on consuming 230 grams of protein/day, 230 grams of carbs/day, 50 grams of fat/day. My goal is to eat 2300 calories a day. The supplements I am taking are ON whey protein, ON casine protein, Muscle Tech Amino Build, and a multivitamin along with Omega 3's. I take protein when I wake and after my workout. I take casine before bed. I take Amino X before and after my workouts.
I want to keep my diet clean, lots of green vegetables, whole grains, and lean meat. If I'm gaining too much fat, I plan on cutting my carb intake, and upping the protein.

I am currently in school for Registered Nursing, and work full time, 12 hr shifts in a hospital as a CNA. The good thing is full time at my job is 3 days a week, giving me 4 off days to train, if I could put down my Xbox One controller ;-) which I will! I will train about 3 hours after waking, 2 hours after breakfast. My biggest obsticles are school,work, and diet. I support myself, and on a CNA salary, my finances are awful..but I manage. After bills and groceries, I am left with little funds for gas and "fun." I spend ALL of my "fun" funds on my gym membership and supplements, maaaaaaybe a new xbox one game (battlefield 4 is AWESOME!) I will be using the Fitness Pal ap to help track my caloric intake, which is also an obstical. I plan on having a meal prep day and living the "tup life." I will use this site for any information I might need, as well as bodybuilding.com. If I'm not at home, I'm either at work, school, or the gym. I have an awesome person to workout with and to spot me when the going gets tough! She's just as serious as I am with muscle gains. I believe that if you want something, you should work to get it! When it gets hard, I plan on reminding myself that if it was easy, everyone would be doing it, and that I'm one workout closer to becoming the person I want to be. I can't stand the Seahawks, but "why not me?!" -Russell Wilson

 

Vlado8753
Vlado8753 g Vladimir Ojeda
1 Post(s)
1 Post(s) Gender: Male Goal: Gain Muscle Date Joined: July 7, 2013
Posted

 

 

 

NAME: Vladimir Ojeda

 

LOCATION: Quito, Ecuador

 

WEIGHT: 140 lb

 

BODY FAT: 13%

 

MEASUREMENTS:

 

Neck: 15 in

 

Chest: 40 in

 

Forearm: 10.2 in

 

Calve: 13 in

 

Shoulder: 46 in

 

Arm: 13 in

 

Waist: 33 in

 

Thigh: 20 in

 

FITNESS REPORT:

 

I have been training for about 2 years, the first year a went to a regular gym (regular gym= only lifting weights hehe), but this year i'm going to other gym that inlcudes a functional trainig using TRX, ropes, ketlebells, medicine balls, bosus, etc. here I mix my workouts like this:

 

MONDAY

 

BACK / TRICEPS

 

Lat pull down machine: 4 sets of 10-12 reps

 

Chin ups: 4 sets of 10-12 reps


Low row machine: 4 sets 10-12 reps.


Triceps super set:

 

Lying French press: 4 sets of 10-12 reps
Push ups close tricep position 4 sets to failure.


During each exercise and after each set I do some exercises using TRX, training suspenders and ropes for abs or for loosen the muscle of next day workout , them I rest for 1 minute and continue the other set. In each exercise I increase the weights per set.

 

WEDNESDAY

 

CHEST/ BICEPS

 

Flat bench press: 4 sets of 10-12 reps


Seated dumbell shoulder press: 4 sets of 10-12 reps


Incline barbell bench press: 4 sets of 10-12 reps


Super set

 

Cable crossover down chest fly: 4 sets of 10-12 reps
Close grid EZ bar curl: 2 sets of 10-12 reps and complete the other 2 sets with Incline hammer curls: 2 sets of 10-12 reps.


I do the like mondays, some exercises using TRX, medicine balls, etc, after each set of each exercise withs 20 to 30 reps, and then rest for 1 minute.

 

FRIDAY:

 

LEGS

 

Jump Squats: 4 sets of 12 reps


Barbell squats: 4 sets of 10-12 reps


Walkig barbell lundges: 4 sets of 10-12 reps


Deadlift: 4 sets of 10- 12 reps


I do the same like Monday and Wednesday, between each set of each exercise. Resting for 1 minute and continue.

In this excercises that use free weights, i also respect my tempo 2-2-4

 

TUESDAY AND THURSDAY:

 

This days i do some circuits with 5 stations, in each station i have to do the exercise that my trainer say for about 30 sec, and rest 20sec to pass for the other station, all of that repeating for 4 sets. It means: 2 circuits, each of one with 5 exercises.

 

 

 

 

 

 

 

That is a photo where i do my circuits workout, is like a cage.


My goal is muscle gain. My intake macros are:

 

Carbs: 331 grams (1322 cal)
Protein: 176 grams (704 cal)
Fat: 59 grams (531 cal)


With a total consuption of 2557 calories

 

The suplements I'm taking in this moment are: Isopure protein powder of Nature`s best and a multivitamin with Omega 3.
I take 1 scoop of protein in breakfast and other scoop after the workout. My multivitamin and Omega always take in breakfast too.

I divide my calories consuption into 6 foods: Breakfast, middle morning, lunch, pre workout, post workout and dinner. In all my intake foods i always include: chiken breasts, lean meat, tuna fish, tilapia, a lot of vegetables, fruits, whole grains, almonds, greek yogurt, white rice, brown rice, pita bread and light cheese.

 

I always train at nigth wtih a nice group: that means with my sister, brother in law and one friend.

 

Currently I'm doing my pre-grade thesis, that really don`t take important time for me but i have to finish that. i'm working in network marketing, in a company called Telexfree, for that reason i have a lot of time to do mi stuff earning good money (not so much but as long as i have to the gym i dont worry hehe). I start training because i was very skinny, and when i see the results, the gym becomes a drug for me, i like to learn a lot about fitness and nutrition, for that reason i find this web page where i can improve all of that learning something new day by day.

 

For me fitness life turn into my style of life, i one day i can not train i feel sad and skinny again hehe.

 

All is possible in this life when we intent to move forward. Vladimir Ojeda

DrewKay
DrewKay g Drew Korherr
17 Post(s)
17 Post(s) Gender: Male Goal: Bodybuilding Date Joined: January 1, 2014
Posted

Name: Drew Korherr

Location: Vienna, AUT

Weight: 68kg

 

Measurements: 

Neck 43cm

Chest 100cm

Forearm 28cm

Hip 88cm

Calve 37cm

Shoulder 113cm

Arm 33cm

Waist 79cm

Thigh 56cm

 

Fitness Report:

MY SPLIT (I do not train like "Monday is chest" etc...i do the following routine, no matter what day of the weak it is right now)

I'm doing a 2 Tempo count (2 on the way up, 2 on the way down) on each exercise.

 

Day 1: Chest/Triceps

Dumbbell Chest Press 4 sets, 10 reps, 18 kg each dumbbell

Incline Dumbbell Chest Press 4 sets, 10 reps, 16 kg each dumbbell

Decline Chest Press (Machine) 4 sets, 10 reps, 30 kg

Butterfly Machine 4 sets, 10 reps, 30 kg

Dips 4 sets, 10 reps, just my bodyweight, no extra weight

Triceps Pulldown (Cable) 4 sets, 10 reps, 15 kg

One Handed Triceps Pulldown (Cable) 4 sets per side, 10 reps, 7.5 kg

 

Day 2: Back/Biceps/Forearms

Lat Pulldown 4 sets, 10 reps, 40 kg

Seated Low Row 4 sets, 10 reps, 30 kg

Dumbbell Pullovers 4 sets, 10 reps, 14 kg

Wide Grip Pull-Ups 4 sets, as much reps as i can do, no extra weight

Weighted Back Extensions 4 sets, 10 reps, +10 kg

Concentration Curls 4 sets, 8 reps, 10 kg

Cable Curl EZ Bar Wide Grip 4 sets, 10 reps, 17.5 kg

EZ Bar Curls Ingrip 4 sets, 10 reps, 15 kg

Standing Wrist Curl 4 sets, 25 reps, 17.5 kg

Reverse Standing Wrist Curl 4 sets, 25 reps, 17.5 kg

 

Day 3: Legs

Squats 4 sets, 10 reps, 50 kg

Leg Extensions 4 sets, 10 reps, 20 kg

Leg Curls 4 sets, 10 reps, 35 kg

Leg Press 4 sets...1st set 12 reps/70 kg, 2nd set 10 reps/80 kg, 3rd set 8 reps/90 kg, 4th set 6 reps/100 kg

Rotary Calves 4 sets, 10 reps, 40 kg


Day 4: Shoulders/Neck/Abs

Dumbbell Shoulder Press 4 sets, 10 reps, 12.5 kg each side

Dumbbell Lateral Raise 4 sets, 10 reps, 7.5 kg

Dumbbell Shrugs 4 sets, 10 reps, 18 kg each side

Reverse Shoulder Flys 4 sets, 10 reps, 10 kg each side

Plate Front Raise 4 sets, 10 reps, 15 kg plate

 

I am training in the morning (between 8 and 11 o'clock).

Currently i do my military service, but it's going to end on february 28th. It doesn't influence my training. After that i can FULLY concentrate an eating really clean. Now I train really hard, push myself to my limit, but at the moment my clean eating is not as consequent as i'd want it to be ;)

It is now my third month at my gym and I'm really happy with my gains! I hope they'll be more when the military service is over and i can focuse even more on my nutrition.

 

I'm training alone, without partner. Alhough a partner can push you to go harder than you think you can lift, training alone makes me keep focused.

 

With the help of your video, Scott, i came up to 260 grams of protein, 200 grams of carbs and 100 grams of fat; so in total 2700 calories.

 

I divide my calorie intake into 5-6 meals a day including chicken breast, tuna, rice, wholegrain pasta, quark, vegetables, fruits, nuts (mainly almonds, walnuts and pistachios).

timba234
timba234 g Tim St John
1 Post(s)
1 Post(s) Gender: Male Goal: Gain Muscle Date Joined: November 11, 2013
Posted

Hi guys, first off, I have more before pictures posted on my account in an album labeled "before pictures".

 

My name is Tim St John

Body Weight: 190

Height: 6 foot

Body fat: 14%

Measurements:

Neck:15

Chest: 39

Forearm: 11

Hip: 42

Calve: 16

Shoulder: 48

Arm: 13

Waist: 34

Thigh: 23

 

I have always been into weight lifting. In high school I played football, and even during my two years at a community college I played football. I am currently going to school to become a fitness instructor of some kind. I'm not sure exactly what I want to do, but I want to train and teach people all about fitness. Whether that be through training or as a teacher at a high school, I want to teach "the nation" about fitness.

 

When I was training as an athlete, I always focused on how much weight I can move. Always trying to increase my maxes in all my lifts. Now, I feel that I train more functionally. Higher repetitions, lower weight, really trying to get that muscle hypertrophy. I am always trying to switch it up, but generally speaking, I do 1 warm up set, and 4 actual sets of about 8-12 repetitions. I try to keep my rest period down to about a minute per set, but sometimes, depending on the work out, I'll increase the rest period or decrease it. Especially if I am doing one of Scott's circuits, I have to cut that rest down to almost no rest at all.

 

Recently I have been experimenting with doing more "negative repetitions". Really working on the eccentric portion of the exercise, it burns, but it works. I've also been trying to incorporate a lot of drop sets into my routine, again, it burns, but it works haha. My most recent mile stone for fitness was benching 315 pounds, while weighing just below 200 pounds. It was HUGE for me, my biggest milestone thus far. But as I've said, my training has been different lately, so my new goal is to be below 10% body fat. I'm not too worried about how much weight I can move, just how efficiently I can move it. No bad form, not cheating reps, solid form with good fundamentals.

 

My routine is usually centered on certain muscle groups. I currently have a 5 day split. First day is Chest, second day is back and shoulders, third day is legs, fourth day is arms, and fifth day is either a rest day, or I'll go for a run or swim or something active. I might switch this up in the near future because I have been doing this set schedule for so long.

 

Because I am trying to put on a lot of muscle, I try to match my body weight with how many grams of protein I eat a day. So on a usual day, I eat about 200 grams of protein, I try to eat more, but it is really hard. Drinking protein shakes throughout the day really help, but I try to get most my macros from my diet. I try to eat every 2-3 hours, 6-7 small meals to try and keep my metabolism up. I try to consume about 3000 calories a day. I also try to drink a gallon of water each and every day.

 

Because I work 30+ hours a week and go to school full time. It is VERY hard for me to get my work outs in some times. I typically work out in the evenings alone. It is a rare blessing for me to be able to go with a friend. When I do finally get to work out with a friend, I ABUSE his ability to spot me!!! Every set I make him, make me, do forced reps. It makes me push myself and my muscles passed the normal point of breaking.

 

For the most part, the only supplement I'm taking is protein. On occasion I'll take a pre work out, for those late night work outs. I'm starting to incorporate creatine into my supplement stack, we will see. Of course I'm also taking my multi vitamin and fish oil, just for general health and wellbeing.

 

It would be a dream come true to win a contest like this!! I have never entered into ANY body transformation contest. So this is really exciting for me! It gives me a lot of motivation, to every day push myself. I am being judged by my pears!! That is so exciting! If it won this contest, with the prizes I feel like I would be able to take my work out to the next level. No long would finances be an issue in the supplement world, I would have those three awesome supplements.

 

Food:

I've been switching up lately. I used to eat as much as possible to hit all of my macros. But now, I have been pre-cooking all of my meals, and it's AWESOME!!!. Not more late night horrible snacks, now I wake up in the middle of the night, and I've got lean chicken waiting for me in the kitchen. Some of my staple foods have been eggs, chicken breast, beans, and any vegatble that is on sale lol. It helps me keep it interesting, rather than buying the same veggies everytime, I get different ones everytime, and for a cheap price. My biggest issue will be to eat every 3-4 hours, 6-7 small meals a day. Drinking protein shakes like syntha-6 should help a lot though.

 

My routine will vary, but my routine will look very similar to this:

 

All exercises will have a 1-2 minute rest MAX- This is to hopefully keep my heart rate up and burn as many calories as I can while still building muscle

 

Monday Chest and Triceps:

Barbell Bench Press: 4 sets of 8-12 reps with a drop set each set for another 8-12 reps

Dumbell flies "chained" with close grip dumb bell bench press 4 sets of 8-12 reps

Incline barbell bench press: 4 sets of 8-12 reps "chained" with tricep extensions

Close grip push ups until failure

Cardio: Burpees 6 sets until failure with a 1 minute rest in between.

 

Tuesday Back and Biceps:

Lat pull downs 4 sets of 8-12 reps (5 count essentric contractions)

Bent over rows with a dumbbell 4 sets of 8-12 reps "chained" with hammer curls 4 sets of 8-12 repetions

Bicep curls with the EZ bar 4 sets of 6-8 reps HEAVY

Pull ups until failure, 4 sets

Cardio: Sprints of the tread mill. I like to leave the treadmill OFF and do sprints on it for sets of 30 seconds, it BURNS!!!! It's like pushing a slead while doing sprints.

 

Wednesday Legs!!!! The dreaded leg day!!!!!

Deadlift 4 sets, getting heavier every set with reps from 12-10-8-6Leg Press 4 sets of 8-10 reps

Calf raises 4 sets of 15-20 reps FEEL THE BURN

Step ups 4 sets of 12-15 reps

Jumping squats 4 sets of 15-20 reps

Cardio: Stairs for 10-15 minutes... Hopefully 15 :p

 

Thursday Shoulders and Abs(I try to incorporate abs every other work out, but this is the day I really emphasize them)

Clean and Press 4 sets of 8-12 reps

Lateral Raises 4 sets of 10-15 reps

Russian twists with medicine ball 4 sets of 15-20 reps each side

Shrugs "chained" with jack knives both 4 sets of 15-20 reps

Arnold shoulder press 8 sets of 8-12 reps

Cardio: Sprints on the treadmill

 

Friday Rest day

 

From there I just repeat that routine. I will obviously switch up the routines, but the muscles worked are the same. I like to give my muscles a solid 4-5 days rest. I also always try to "play" with tempo, either negative reps, or explosive reps, I feel like I get the best gains when switching it up.

 

That is all you need to know about me and my routine :) I hope to get some great results 2014!!!!

RickySantillan
RickySantillan g Richard Santillan
1 Post(s)
1 Post(s) Gender: Male Goal: Gain Muscle Date Joined: February 2, 2014
Posted

 

Name: Richard Santillan, but you can call me Ricky!

Location: Fort Worth, Texas

Weight: 132 lbs

Measurements:

Neck: 12 1/2 inches

Chest:33 1/2 inches

Forearm:10 inches

Hip:32 inches

Calve:13 1/2 inches

Shoulder:43 inches

Arm:12 inches

Waist:29 inches

Thigh:18 1/2 inches

Fitness Report:

Day 1: Back & Core

Lat Pulldown = 4 sets of 10 reps

Dumbbell Rows = 4 sets of 10 reps

Close Grip Pull Downs = 4 sets of 10 reps

Bent Over Rows = 4 sets of 12 reps

Plank = 3 sets of 1 minute

 

Day 2: Chest & Cardio

Incline BB Press = 4 sets of 10 reps

Flat Dumbbell Press = 4 sets of 10 reps

Dumbbell Fly's = 3 sets of 10 reps

Decline BB Press = 3 sets of 10 reps

 

Day 3: Conditioning/Core

Slow Cardio = 10 minutes

HIIT Cardio or Crossfit Style Workout= 20 minutes

 

Day 4: Legs/Biceps

Squats = 4 sets of 10 reps

Front Squats = 3 sets of 12 reps

Leg Extensions = 3 sets of 12 reps

Superset: Stiff Legged Deadlift = 3 sets of 10 reps

Dumbbell Curls = 3 sets of 12

Superset: Hamstring Curls = 3 sets of 10 reps

Barbell Curls = 3 sets of 12 reps

Hammer Curls = 3 sets of 12 reps

Calf Raises = 5 sets of 15 reps

 

Day 5: Shoulders/Triceps

Shoulder Press = 4 sets of 12 reps

Upright Rows = 3 sets of 10 reps

Superset: Rear Delt Flyes = 3 sets of 10 reps

Side Raises = 3 sets of 10 reps

Tricep Press = 3 sets of 10 reps

Rope Push Downs = 3 sets of 12 reps

 

Day 6: Conditioning/Core

Slow Cardio = 10 minutes

HIIT Cardio or Crossfit Style Workout= 20 minutes

 

Day 7: OFF

 

Macronutrients: My current macronutrient goal is 264 grams of Protein, 264 grams of Carbs, and 59 grams of Fats.

To cut, I will be on a caloric deficit having a goal of intaking 170 grams of Protein, 170 grams of Carbs, and 38 grams of Fat.

 

I am currently a senior in high school, my time is occupied by National Honor Society, voluntary services, percussion solos & ensembles, computer science app development, and instrumental ensemble (band). Money is an issue, which leads me to a deficit in protein, but I refuse to let this stop my fitness aspirations! I workout by myself most of the time, but from time to time my friends ask if they could workout with me, for they see me as a reputable source, noting my strength and muscle gains since my freshman year of high school. I was a chubby bellied, skinny armed, unproportional kid as a freshman in high school. I began my fitness journey by watching my first fitness video on Youtube, "My Chest Workout- Scott Herman" From that day on, my passion for fitness emerged! To this day, I've gained about 40 lbs of muscle and lost about 15 pounds of fat over the course of the three and a half years! I joined this competition to better myself, creating the most aesthetic and strongest version of myself in a competitive atmosphere, pushing me towards my goal thrice as much as I would be pushing myself if I was alone. Thank you Scott, you are the reason I began and the reason, I will furthur progress my fitness aspriations! You are truely a great inspration, thank you!

Xer0
Xer0 g Dustin Middleton
3 Post(s)
3 Post(s) Gender: Male Goal: Bodybuilding Date Joined: February 2, 2014
Posted

NAME: Dustin Middleton
Location: Mount Vernon, WA
weight: 194

height: 6 foot 2 inches

Measurements:

Neck: 16.5"

Chest: 40.5"

Forearm: 12"

Hip: 39.5"

Calf: 14.5"

Shoulder: 49.5"

Arm: 14.5"

Waist: 38"

Thigh: 23"

Fat%: N/A


When are you going to train?
I don't normally have a specific time I train, but usually always before 5pm. My workout typically starts 2 hours before hitting the gym. Making sure to eat enough proteins, carbs, and proper fats before going hard at the gym are always my expectations! Another thing equally important, making sure I have the proper foods ready for after my workout.

What obstacles might stand in your way?
Some of my biggest obstacles will be keeping up with my macro intake. I have started teaching myself to prepare my meals ahead of time(if I know I won't make it intime for a meal!) and making sure I have plenty of food readily available in the freezer or fridge. Another obstacle I can see becoming an issue is finances, but to help with that I am making sure to keep my gym membership fee, and supplements payed off about 2-3 months in advance. Also making sure to buy my foods in bulk, and try to do a lot of my own deboning and removing fat from chicken breasts! Beans, rice, and potatoes will definately become apart of every meal!

Have a busy schedule with work? Currently in school?
I am currently unemployeed and looking for work in the Information Technogolies field. I have an associates degree in Computer Networking.

What kind of support system do you have? Are you training with a workout partner, with a group or by yourself?
I have been with my girlfriend for 4 years, and she is one of my biggest supports! I also have a few friends that I have known for several years working towards the same goals as myself, and we keep each other motivated! Also, the people at my gym are all pretty close and very helpful, I wouldn't want to let them down either!

What is your daily macronutrient (Protein, Carb, Fat) intake going to be in GRAMS and how will you be adjusting them as you train?
My current macronutrient intake consists of about 200-250g of protein, 200-250g of carbs, and 50-100g of fat. I try my best to intake a little bit more food over an extra meal or two on my work out days, and decrease fat intake on my non-workout days. This intake usually brings me up to around 2800-3600 calories a day.

SUPPLEMENTS: Just starting last week (2/4/2014) I got started on the BSN product line. Been really excited and waiting to get started on my supplements AFTER learning about my macro intake. I am taking CellMass, NO Xplode 2.0, Syntha-6, and Hypershred. I generally wake up early in the morning to use the restroom, and thats when i get my first intake of protein from Syntha-6. About an hour later when I fully wake up and make my first meal, I drink a scoop of Cellmass with 1 Hypershred capsule(I currently only take 1 capsule a day). I only take NO Xplode 30mins before a workout, and on workout days drink syntha-6 with my workout, and my 2nd scoop of the day of cellmass on the drive home.

My biggest goal of 2014 is to become a power lifter. I really want to focus on increasing my deadlift as much as possible, start adding A LOT more weight to my bench press, and comfortably be able to curl the 100lb straight bar for 10 set reps. I plan on achieving these goals by adding as much variations in my workouts as possible, and staying away from empty calories!

I quit drinking alcohol completely, and have ALMOST completely stopped eating out. No more soda, and cutting back on "bad" snacking is going to really help me reach my goals. Grabbing a piece of fruit or eatting steamed veggies is going to be a new staple in my diet. I have learned a lot about complex carbs, and making sure to have enough carbs with my protein to get the results I am looking for. I do not want to bulk up too much, rather get stronger with the weight I already have. I am not afraid to bulk up, if I get bigger in the process that would be cool!


Fitness report: These are usually the order I do my work out in, every other day. Not any particular day I do these, just the way i switch up my work outs!

Workout days

BACK DAY
TEMPO - With almost all back exercises trying to keep a steady slow pace, keeping form in mind!

deadlifts -
WARM UP/10reps(65lbs), 1st set/8reps(95lbs)
2nd set/8reps(115lbs), 3rd set/6-8reps(135)
4th set/4-6reps(145). Drop set back to warm up
30sec-1:30min rest period in between sets

Seated Low Row Burn-sets -
warm up/10reps(100lbs), 1st set/8reps(170lbs/100lbs)
2nd set/8reps(160/80lbs), 3rd set/8reps(140lbs/70lbs)
30sec-1min rest period in between sets

lat pulldowns -
warm up/10reps(90lbs), 1st set/8reps(210-220lbs)
2nd set/6-8reps(180-200lbs), 3rd set/6-8reps(180lbs)
30sec-1min rest period in between sets

reverse lat pulldowns -
warm up/10reps(100lbs) 1st set/8reps(160-180lbs)
2nd set/8reps(140-160lbs), 3rd set/6-8reps(140-160lbs)
30sec-1min rest period in between sets

standing lat pushdown -
1st set/8reps(60lbs), 2nd set/8reps(50lbs)
3rd set(50lbs)
30sec-1min rest period in between sets

pull through -
1st,2nd, and 3rd set/8-12reps(20-30lbs)
30sec rest period in between sets

Bicep/Shoulder day

straight bar curls
warm-up/10reps(30lbs), 1st set/6-8reps(50-60lbs)
2nd set/4-8reps(60-70lbs), 3rd set/4-6reps(60-70lbs)

Hammer Curls - TEMPO - steady on the way up, slow 3 seconds on the way down! (weight by dumbell)
warm-up/10reps(15lbs) , 1st set/8reps(25lbs)
2nd set/8reps(30lbs), 3rd set/6-8reps(35lbs)
4th set/4-6reps(40lbs) drop sets back to 15lbs, 6-8 reps

preacher curls - TEMPO - steady on the way up, slow 3 seconds on the way down! (weight by barbell)
warm-up/10reps(40lbs), 1st set/8reps(50lbs)
2nd set/8reps(60lbs) 3rd set/4-8reps(70lbs)
drop set to 40lbs, 6-8 reps

dumbell shoulder press - TEMPO - steady all the way through (weight per dumbell)
warm-up/10reps(25lbs), 1st set/8-10reps(35lbs)
2nd set/8-10reps(40lbs), 3rd set/6-8reps(45-50lbs)
drop set back to 25lbs, 6-10 reps

seated dumbell curl - 2 seconds up, 2 seconds down
20-35lbs/6-10 reps

latteral raise - TEMPO - steady motion throughout, not too fast but pretty quick! (weight by dumbell)
5-15lbs/4-10reps

rear delt raise - TEMPO - steady motion throughout, not too fast but pretty quick! (weight by dumbell)
5-10lbs/6-10reps

Chest/triceps day

Dumbell press - (weight by dumbell)
warm-up/10reps(25lbs), 1st set/8reps(40lbs)
2nd set/8reps(50lbs), 3rd set/6-8reps(55lbs)
drop set back to 30-40lbs, 6-8reps

incline dumbell press - (weight by dumbell)
warm-up/10reps(25lbs) 1st set/8reps(30lbs)
2nd-3rd set/6-8reps(35-40lbs)
drop set back to 25lbs, 6-8 reps

reverse-grip dumbell press - (weight by dumbell)
1st-3rd set/6-8reps(25-40lbs)

downward cable flys -
1st-3rd set / 25-45lbs / 6-8 reps

upward cable flys -
3 sets of 8-10 reps at about 10-15lbs

tricep pull down -
3 sets of 8-10 reps at about 30-50lbs

tricep raises -
3 sets of 6-10 reps at about 25-35lbs

Legs Day

Maximum Strength Leg series by Scott Herman on youtube!!!

 

Thank you so much Scott for all the helpful videos to help me succeed in all my fitness goals!

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