Hardcore Videos

http://www.youtube.com/watch?v=y5CRl6W6aJ8

http://www.youtube.com/watch?v=vSf61lh5j40

Chest/Arm Workout

Bench Press-barx25,95x12,145x6,195x3,255x3 (+10lbs)
Incline Smith Machine Bench-50x12,70x6,145x4 (+5lbs)
Flat DB fly-10x15,25x10,40x25
Seated 1/2 curl-30x12,50x10,100x3
Machine Curls-50x12,95x3
Incline DB curls-20x10,30x13
Nosecrushers-30x20,50x12,102.5x4
Overhead tri ext-25x12,50x8,60x10
Reverse push-downs-60x22 superset DB curls 25x25

Great workout! Got arms pumped to 16 3/4"

Chest/Arms workout!

Did a workout at my friends house today did a bunch of random stuff and got a good lift in.

Here are some highlights of the workout:

Db curls-45x8(each arm), 50x4(first time I did the 50's)
Db flys-50x10
Overhead tri ext-60x6

Shoulder/Back workout

Smith machine shoulder press-barx15,30x10,50x10,75x5,110x3
DB Side lateral-10x15,20x12,40x4
DB front raise-10x12,20x12,30x10
DB reverse fly-10x15,20x10,30x10
Wide Grip Pull-downs-100x15,150x10,200x3
Ez-curl rows-50x12,100x12,150x3,210x3
Reverse Pull-down-100x15,150x10,210x3
Shrugs-235x10,285x6

Feelin pretty strong!

Leg workout

Front Squats-barx15,95x5,145x5,185x3
Leg Press-200x20,300x20,500x10
Leg ext-70x10 3 sets
smith machine stiff leg deadlift-50x12,100x12,150x3,200x3,250x3
Leg curl-30x10 3 sets

30 min LISS cardio

going to try and up my 3 rep set 10lbs each leg workout for front squats!

Chest/Arm Workout

Bench Press-barx25,95x12,145x6,195x3,235x3 (+10lbs)
Incline Smith Machine Bench-50x12,70x6,135x3
Flat DB fly-10x15,25x10,40x15
Seated 1/2 curl-30x12,50x10,92.5x3
Machine Curls-50x12,90x3
Incline DB curls-20x10, 30x8
Nosecrushers-30x20,50x12,95x3
Overhead tri ext-40x10 3 sets
Reverse push-downs-50x10,50x25 superset DB curls 20x25

I was so sick and achy today but I said f*ck it I need too lift! I am doing this to increase the strength of my CNS and giving my muscles a little less stress.

Motivation!

http://www.youtube.com/watch?v=VZ_RRRai-rs&feature=related

http://www.youtube.com/watch?v=5FgHowJTt9E&feature=related

http://www.youtube.com/watch?v=YBJUpYTKWOw&feature=related

Shoulder/Back workout

Smith machine shoulder press-barx15,30x10,50x10,75x10,105x1 0
DB Side lateral-10x15,20x12,40x8 dropset to 20x10
DB front raise-10x12,20x12,40x10
DB reverse fly-10x15,20x15,40x10
Wide Grip Pull-downs-100x15,150x10,190x12
Ez-curl rows-50x12,100x12,150x12,200x12
Reverse Pull-down-100x15,150x10,200x12
Shrugs-225x12,245x12,265x12

Leg workout

Front Squats-barx15,95x12,175x12(+20lbs!)
Leg Press-200x20,300x20,500x20(+55lbs)
Leg ext-3sets 50x15
smith machine stiff leg deadlift-50x12,100x12,150x12,240x10
Leg curl-30x12 4 sets
(doin calves and abs tommorrow)

Chest/Arm Workout

Bench Press-barx25,95x12,145x12,195x10,225 x10(+20lbs!)
Incline Smith Machine Bench-50x12,70x10,130x10
Flat DB fly-10x15,25x10,40x20
Seated 1/2 curl-30x12,50x10,90x10
Machine Curls-50x12,80x12
DB curls-30x15,40x10
Nosecrushers-30x20,50x12,90x10(+15lbs)
Overhead tri ext-30x12,40x15,40x13,40x11
Reverse push-downs-50x10,80x10

Popped some caffine and worked out with a friend today. Went crazy with the weights and got a crazy pump veins every where in my arms!

Shoulder/Back workout

Smith machine shoulder press-barx15,30x10,50x10,75x10,100x8
DB Side lateral-10x15,20x12,30x12
DB front raise-10x12,20x12,30x20(strict form)
DB reverse fly-10x15,20x15,30x15
Wide Grip Pull-downs-100x15,150x10,180x12
Ez-curl rows-50x12,100x12,150x12,200x10(ok form)
Reverse Pull-down-100x15,150x10,190x10
Shrugs-225x10 3 sets
Felt the strongest I have in a while today!

Btw, i'm gonna be going out tonight to a club most likely hanging with hooter girls. How many drinks is too many?! lol

Leg workout

30 Min Liss cardio

Front Squats-barx15,95x12,155x12
Leg Press-200x20,300x20,445x20
Leg ext-40x15 5 sets 50x15,60x15,70x15
1 arm romanian deadlift-20x12,40x12,60x12,80x12,100x12
Leg curl-30x12 4 sets
Standing calf raises on a smith machine-barx20,50x15,100x10 3 sets

Chest/Arm Workout

30 Min Lisss cardio

Bench Press-barx25,95x12,145x12,165x12,205x12
Incline Smith Machine Bench-50x12,70x10,110x10
Incline DB fly-10x15,25x10,40x15
Seated 1/2 curl-30x12,50x10,75x10
Machine Curls-50x12,75x8
Incline Seated Curl-20x12 3 sets
Nosecrushers-30x20,50x12,75x10
Overhead tri ext-30x12,55x11 dropset to 40x6 then 30x6
Reverse push-downs-50x10,75x12

Leg workout

10 Min Liss cardio
Leg ext-40lbs 15 reps 10 sets
Leg curls-20lbs 15 reps 10 sets

Weight update

This is after 5 weeks of bulking and eating 4000 cals a day after dieting for 6 months.

Update- Arms up to 15 2/3" (up 2/3")
Weight- Up to 190 lbs in the morning (up 20 lbs)

Shoulder/Back Workout

Smith machine shoulder press-95lbs 10 reps
DB Side Lateral Raise-30lbs 10 reps
DB Front Raises-30lbs 12 reps
DB Reverse flys-30lbs 12 reps
Wide Grip Pull-downs-180lbs 12 reps
Ez Curl Reverse Grip Rows-190lbs 10 reps
Reverse Grip Pull-downs-190lbs 8 reps
Shrugs-225 lbs 10 reps 2 sets

Chest/Arm Workout

Bench Press-barx25,95x12,145x12,165x12,195x10
Incline Smith Machine Bench-50x12,100x10
Incline DB fly-10x15,25x10,40x10
Seated 1/2 curl-30x12,50x10,70x10
Machine Curls-50x12,70x12
Incline Seated Curl-20x10 3 sets
Nosecrushers-30x20,50x12,70x12
Overhead tri ext-30x12,50x12 dropset to 40x6 then 30x6
Reverse push-downs-50x10,75x10

Got arms pumped up to 16.5"!.

Leg workout

Front Squats-barx15,95x12,145x12
Leg Press-200x20,300x20,410x20
Leg ext-40x15 5 sets
1 arm romanian deadlift-20x12,40x12,60x12,80x12,100x8
Leg curl-20x12 4 sets
Standing calf raises on a smith machine-barx20,50x15, 100x10

Just rested enough to do another set. Got a good pump going.
Thinking about going to an actual gym soon for added motivation.

New Shoulder/Back workout

Switching my workout around a little. Higher intensity.. just the way I like it!

Smith machine shoulder press-90lbs 10 reps
DB Side Lateral Raise-25lbs 12 reps
DB Front Raises-25lbs 12 reps
DB Reverse flys-30lbs 10 reps
Wide Grip Pull-downs-180lbs 10 reps
Ez Curl Reverse Grip Rows-170lbs 11 reps
Reverse Grip Pull-downs-190lbs 7 reps
Shrugs-135 lbs 25 reps 2 sets

All exercises 1 working set except for shrugs. Good workout felt strong.

Explosive strength cardio

1 arm swings- 10 reps each hand with a 25lb db
10 burpees

rest 60 sec then repeat for 4 more times

doesn't look that hard on paper but this kicked my a**!

Chest Arm Hypertrophy

Incline DB press-50lbs 6 sets 10 reps(+1 rep)
Close Grip Bench press-165 lbs 3 sets 9 reps(+1 rep)
DB bench press-60 lbs 3 sets 9 reps(+1 rep)

Superset
Seated 1/2 curl-55 lbs 3 sets 11 reps (+5 lbs)
lying tri ext-55 lbs 3 sets 10 reps (+5 lbs)

Superset
Machine curls-60lbs 3 sets 12 reps (+5 lbs)
Overhead tri ext- 40lbs 12 reps (+2 reps)

Superset
Incline DB curls-30 lbs 3 sets  reps (+5 lbs)
reverse pushdowns-70 lbs 3 sets  reps (+10 lbs)

Great session.. got a full upper body pump!

Upper Body Power Day

Incline Bench Press-160lbs 5 sets 5 reps
1 arm DB row-95lbs 5 sets 5 reps
Behind the neck press(on smith machine)-75lbs 5 sets 5 reps
Pull-ups-body+30lbs 5 sets 5 reps
Added 5 lbs to all lifts(except pull-ups)

Leg hypertrophy

Superset
Front Squats-95lbs 10 sets 10 reps
Leg curl-22.5lbs 10 sets 12 reps

Shoulder/Back Hypertrophy

Superset
DB shoulder press-45lbs 3 sets 8 reps
1 arm row-60lbs 3 sets 8 reps

Superset
Wide Grip Pull-down-130lbs 3 sets 10 reps (10 lbs more)
Side Laterals-20lbs 3 sets 12 reps (3 reps more)

Superset
Underhand Pull-down-130lbs 3 sets 10 reps
DB shrugs-70lbs 3 sets 10 reps

Superset
Fronts raise-20lbs 3 sets 10 reps (5lbs more)
Machine reverse fly- 100lbs 3 sets 10 reps

Great workout. Really feeling some stength gains now!

Shoveling

Just shoveled for 15 hours straight. Damn my lower back is spent!

Cardio

Burnt 350 cals on the elliptical in 27 min.

Didn't do cardio for a week and a half. Everytime I do it again I wonder why I ever stopped. It just does to much good to your body and mind to not do it!

Chest Arm Hypertrophy

Incline DB press-50lbs(+5lbs) 6 sets 10 reps
Close Grip Bench press-165 lbs 3 sets 8 reps
DB bench press-60 lbs 3 sets 12 reps

Superset
Seated 1/2 curl-50 lbs 3 sets 12 reps (+2 reps)
lying tri ext-50 lbs 3 sets 12 reps (+2 reps)

Superset
Machine curls-55lbs 3 sets 6 reps (+2 reps)
Overhead tri ext- 40lbs 10 reps (+2 reps)

Superset
Incline DB curls-25 lbs 3 sets 12 reps (+2 reps)
reverse pushdowns-60 lbs 3 sets 12 reps (+2 reps)
My arms were the most pumped they had ever been. My arms are 15" normally and they got up to 16 1/4" pumped! The pump was actually kinda felt like the muscle was literally tearing!

Lower Body Power Day

Box Squats-195lbs 10 sets 5 reps
Leg curls-40lbs 10 sets 5 reps

Felt decently stong today.

Upper Power Day

Incline Bench Press-155lbs 5 sets 5 reps
1 arm DB row-90lbs 5 sets 5 reps
Behind the neck press(on smith machine)-70lbs 5 sets 5 reps
Pull-ups-body+30lbs 5 sets 5 reps

Added 5 lbs to all lifts compared to last workout.

Leg Hypertrophy Day

Leg ext-45lbs 10 sets 15 reps
Leg curls-20lbs 10 sets 12 reps
1 Leg calf raises(on leg press)-95lbs 6 sets 15 reps

Got a good pump from this especially in the hamstings.

My Layne Norton Back/Shoulder workout

Superset
DB shoulder press-40lbs 3sets 12 reps
1 Arm row-50lbs 3 sets 12 reps

Superset
Wide grip pull-down-120lbs 3 sets 9 reps
Side lateral-20lbs 3 sets 9 reps

Superset
Underhand pull-down-120 3 sets 9 reps
DB Shrugs-55lbs 3 sets 12 reps

Superset
Front raises-15lbs 3 sets 12 reps
machine reverse fly-90lbs 3 sets 10 reps

Layne Norton's Power/Hypertrophy Routine

This routine is one of the best I have ever seen. Some of its advantages to other routines is that it hits every bodypart 2x a week, has was low and high rep ranges and has supersets to really pump up the muscle. The pumps on arm day are just insane!

 

Here is the routine:

 

Layne Norton's Power/Hypertrophy Routine

Model

Day One, Upper Power:
3 or 4 Compound pressing and pulling movements, 3-5 sets in the 5 rep range, and 1 Accessory Movement

Day Two, Lower Power:
2 or 3 Squatting and Deadlifting movements, 3-5 sets in the 5 rep range, and 1 Accessory Movement

Day Three, Off

Day Four, Hypertrophy Chest/Arms:

3 Benching movements, 2-3 sets in the 8-12 rep range. 1-2 reps short of failure.
3 Supersets consisting of 2 exercises each, 3 biceps and 3 triceps, 3 sets in the 8-12 range, 1-2 reps short of failure.
1 Chest accessory exercises, 3 sets, 8-12 reps, 1-2 reps short of failure.

Day Five, Hypertrophy Shoulders/Back/Traps:

4 Supersets consisting of 2 exercises each, 3 Shoulders and 3 Backs in the 8-12 reps range, and 2 Traps in the 10-15 rep range, 2-3 sets each. 1-2 reps short of failure.
1 Optional Back compound, 2 sets in the 8-12 rep range, 1-2 reps short of failure.

Day Six, Hypertrophy Legs/Calves:
2 Supersets consisting of 2-3 exercises each, 4-5 sets in the 8-15 range. 1-2 reps short of failure.

Day Seven, Off


Template

Sunday: Upper Power

-5x5 or 3x5 for all lifts(5x5 on bulk cause recovery is better, 3x5 on cut)
-Barbell Bench Press
-Barbell Rows
-Military Press
-Barbell Shrugs

Monday: Lower Power

-5x5 or 3x5 for all lifts(5x5 on bulk cause recovery is better, 3x5 on cut)
-Back Squat
-Stiff Leg Deadlift, Or Romanian DL
-6-8 sets of Standing Calf, little higher reps, i like to do 6-8 on heavy days

Tues: Off (I usually do some cardio)

Wednesday: Hypertrophy Chest/Arms

(For hypertrophy days i never go to failure, always stop about 2 reps before failure)
-DB Incline Bech 3x8-12
-Barbell Close Grip Bench 3x8-12
-DB Flat Bench 2x8-12
-Preacher Curls 3x8-12 super setted with
-Standing French Press 3x8-12
-Push Downs 3x8-12 super setted with
-DB Hammer Curls
-Cable Crossovers 3x8-12
-Machine Curl 3x8-12 supersetted with
-Machine Dips 3x8-12

Thursday: Hypertrophy Shoulders/Back/Traps
(For hypertrophy days i never go to failure, always stop about 2 reps before failure)

-DB Shoulder Press 3x8-12 super setted with
-DB Front Raise 3x8-12
-DB One Arm Row 3x8-12 super setted with
-DB Arnold Press 3x8-12
-Lat Pull Down (Wide Grip) 2x8-12 super setted with
-DB Shrugs 2x10-15
-Lat Pull Down (Close grip, palms facing in) 2x8-12 super setted with
-DB Upright Row 2x10-15
-T-bar row 2x8-12 (Usually too tired/dead to do this last exercise, but some times i do it)

Friday: Hypertrophy Legs/Calves
(For hypertrophy days i never go to failure, always stop about 2 reps before
failure)

-Hack Squat 5x8-12 super setted with
-Standing Calf 5x10-15
-Leg Extensions 5x10-15 super setted with
-Sitting Leg Curls 5x10-15 super setted with
-Sitting Calf Raise 4x8-12

Saturday: Off (cardio if you want)

Hardcore eating- dirty bulk

Lee Preist is a God

Motivation

Here is some bodybuilding motivation to get you guys and girls to tear it up in the gym!

Fat loss for the summer

If you want to be ripped by summer I suggest you start now! Losing fat the right way is losing it slowly at a pace of 1-2 lbs a week so you don't lose muscle while losing weight. Also, cardio 30 min 3 times a week and weight lifting 4-5 times a week is perfect for a natural bodybuilder. Also, diet must be in a 250-500 cal deficit each day to see consistant results.

So get started now so you can enjoy the summer later!