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Shoulder Training – January 7, 2016 #rebuild2016 #log

• Dumbbell Side Laterals (warmup) 3×12 • Standing Barbell Banded Stop Presses 5×8-12 • Resistance Banded Upright Rows 3×10 • Seated Smith Machine Shoulder Presses -Set 1 to 3 10 reps -Set 4 28reps. Dropset • Standing Rope Rear Delt Cable Pulls 4×12-15 +Superset: Mixed grip-bar Front Raises 4×10 Super-Giant Set (watch video below): •…

Arm Blast Training – January 6, 2016 #rebuild2016 #log #feeder #chest

• Straight-bar Tricep Cable Pushdowns 4×10-12 +Superset: Straight-bar Bicep Cable Curls 4×10-12 • High Straight-bar Bicep Cable Curls 4×10 +Superset: Seated Chest Press Machine 4×10 *feeder chest pump • 1-Arm Supinated Tricep Cable Extensions 4×10 • Seated Preacher Curl Machine 4×10 +Superset: Pec-Dec Flys Machine 4×10 *feeder chest pump • Bentover Overhead Tricep Rope Extensions 4×10 • Dumbbell Hammer Curls 4×10 each arm +Superset: Arnold Straight-Bar Tricep Extensions 4×10 ++Giantset: Close-Grip Straight-Bar Pushups 4×10…

Chest Training – January 5, 2016 #rebuild2016 #log

• Flat Bench Press (stop presses) -Set 1 15 reps -Set 2 15 reps -Set 3 add 50% 10 reps -Set 4 add 10% 10 reps -Set 5 add 10% 8 reps -Set 6 add 5% 8 reps • Incline Bench Press (stop presses) -Set 1 15 reps -Set 2 add 30% 10 reps -Set…

Smith Machine 1-Arm Bentover Rows

This is a great variation of 1-armed rows, if you are looking for something new to add into your training routine. Not many smith machines go all the way to the bottom, for the most part, so if you have one that does give this variation a try, I am sure you’ll like it. Execution…

Leg Training – December 24, 2015 #log #legday

• Seated Leg Extensions 4×10-15 Warmup (hold at the top of the rep for 2-3 seconds) • Smith Machine Squats (I would have done barbell squats, but all the racks were taken, and I am not one to just sit around and wait. Plus smith machine, to me, is just as hard as it doesn’t…

Bench Press With Reverse Resistance Bands

Here is a movement that is great to implement into your chest training programs. This allows you to control the negative, and then really explode to the top of the movement and contract the muscle hard! Make sure to really get that deep stretch, and squeeze at the top. Here I’m doing a few sets…

Banded Rack Deadlifts

My Athlete Tony and I training some back tonite. Here I put Tony through some banded rack deadlifts near the end of the workout. This movement almost removes all leg activation, and just focuses on targeting the back muscles (which is what we want at this point). He’s 8weeks out from the ‪#‎npc‬ muscle evolution,…

Leg Training – December 19, 2015 #log

• Seated Leg Extensions 4×10-15 Warmup (hold at the top of the rep for 2-3 seconds) • Smith Machine Squats (all done with controlled negatives) -Set 1 135×12 (rest/pause at the bottom for 2-3 seconds) -Set 2 225×10 -Set 3 275×10 -Set 4 315×9 -Set 5 365×5 -Set 6 225×10 • Hack Squats (machine weight 150lbs)…

Deadlifts on Leg Day? Don’t Waste Your Time

Ok, this is a thing I have been seeing here and there, so I feel it is time to address it with my personal opinion. (My opinion do not associate with powerlifting, as the 3 main lifts are squat, bench and deadlift. All of which may require to be trained in 1 session to test…

Banded Barbell Shrugs & Banded Tricep Extensions

Since I am still under recovery restrictions with how much weight I can load-up on pretty much anything (playing safe for another 4-6 weeks at this point), this combo is great if you are training back and arms. Give it a try if you have some bands. You’ll notice the barbell is double-wrapped with some…