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Monday, January 31, 2011

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!

Sunday, January 30, 2011

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)

Saturday, January 29, 2011

Leg hypertrophy

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

Friday, January 28, 2011

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!

Thursday, January 27, 2011

Shoveling

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

Tuesday, January 25, 2011

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!

Monday, January 24, 2011

Lower Body Power Day

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

Felt decently stong today.

Sunday, January 23, 2011

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.

Saturday, January 22, 2011

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.

Thursday, January 20, 2011

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

Wednesday, January 19, 2011

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)

Monday, January 17, 2011

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!