Damn...those sound crazy. Might test em out sometime, but still not bored with plain old presses and flyes yet.

Best of luck with the 4,000 cals bro. Be sure to hit In-N-Out when you're here in Cali!

http://youtube.com/watch?v=iwi6yZlqgNI

Haha, yes definitely. I will back in offseason mode by the time I visit.

My chest is KILLING me today. My tris are also beginning to get really sore.

BACK DAY BEATDOWN:

This one is gonna hurt the next few days. In fact, I am already sore. Good stuff!!! Again, lots of volume, supersets and little rest. Made me nauseous, but no matter as I killed it.

A1- Straight Arm Cable Pulldowns 100 x 15, 110 x 15, 120 x 11
A2- 1-Arm DB Rows Freestyle 80 x 6, 100 x 6, 110 x 6
B1- Seated Cable Lat Squeezes 100 x 12, 110 x 10 x 10
B2- Wide Grip Pulldowns 3 sets of 6-10 with ???
C1- 1-Arm Alternating DB Deadlifts 80 x 10 each arm, 95 x 10, 110 x 10 x 8
C2- Bent-Over Rows with one DB same weight
D1- Seated Cable Rows 3 sets of 10-12 with ???
D2- Reverse Hypers BW x 12 x 12 x 11

So, I start back with the fellas tomorrow with maybe shoulders if I can move them. The past two days have certainly been fun doing new stuff and I will certainly be heading back periodically.

Well, since everything but my shoulders on my upper body is sore as hell I figured I would put them through the ringer as well.

My tris were toast, so I tried to pre-exhaust my delts before pressing. It worked.

Lateral Raise Machine 100 x 11, 105 x 10 x 9 x 8
A1- Upright Bar Rows 70 x 15, 75 x 15, 80 x 13
A2- Arnold DB Press 55 x 10, 60 x 10, 65 x 8
B1- Barbell Front Raises 50 x 15, 52.5 x 15, 55 x 13
B2- Seated Smith Military Presses 135 x 10, 145 x 8, 155 x 6
Standing DB Shrugs 125 x 15, 130 x 12 x 10

I know I am going to feel that tomorrow. And then everything from the waist up will be trashed. Good thing I have jacked up my cals a bit!!

Tomorrow is a little lunchtime leg workout. Cannot wait. My legs are just starting to feel recovered from last week, haha.

LUNCHTIME LEGS:

We finished off this brutal week of training with some good ole legs. James, Greg and I smashed em over lunch not less than an hour ago. My core was feeling trashed from the single leg DB deadlifts 2 days ago, so pre-exhausting was necessary.

Leg Extensions 140 x 10, 150 x 10, 160 x 10, 170 x 10, 180 x 9
Squats 135 x 10, 185 x 10, 225 x 10, 275 x 9
Walking DB Lunges 40 lbs twice down & back, AND an immediate BW set down at end
Seated Leg Curls 90 x 10, 95 x 10, 100 x 8, 105 x 6
1-Leg Machine Curls Drop Set for 10's 55/40/30
Shoeless Standing Calves 150 x 13, 160 x 10 x 9
Donkey Calves Drop Set for 8's 270/180/90 -> to ground raises after

My entire legs feel like they are going to explode and are already sore. OH YEAH!!

SUE TAKES THE NPC NATURAL OHIO
Took Friday off to recover and wrap up my last day at the bank. I then headed up to Cleveland for the NPC Natural Ohio.

As my first day as trainer my female figure client Sue took the overall becoming Ms. NPC Natural Ohio at the biggest show they've ever had with a total of 156 competitors.

She had a VERY tough class and looked 5% better as planned than 2 weeks ago. She worked so hard and is beaming right now!! Big things are ahead for this girl!!

CHEST AND TRIS:

Headed to the Sheffield Village World Gym over the break to smash some weights.

Pullovers 50 x 15, 60 x 15, 65 x 15, 75 x 13
Flat DB Press 65 x 8, 70 x 8, 75 x 8, 80 x 7 x 5
A1- Machine Chest Squeezes 50 x 15, 65 x 15, 80 x 15, 90 x 13
A2- Medicine Ball Pushups BW x 10 x 10 x 9 x 7
DB Press Squeezes 40 x 12, 50 x 12 x 12
Incline Smith Presses 185 x 8, 205 x 7, 225 x 5, 235 x 3
Pushdowns 120 x 15, 130 x 15, 140 x 11, 150 x 9, 160 x 6
B1- 1-Arm Overhead DB Extensions 30 x 8 x 8, 20 x 10
B2- DB Kickbacks 20 x 10 x 9
Reverse Grip Bench 95 x 12, 115 x 11, 125 x 9

thats cool tell her congrats. i will be stacking golden finish and red acid gen 2 i will let you know how it goes.

rich iforgot to mention iam also taking green magnitude love it green apple tastse good last few weeks of x factor also.

I've been taking the new lemonade Purple Wraath the last few days and I must say it is delicious. Refreshing and light, which is perfect pre and during workout.

CHEST 4/10:

James and I smashed our chest hard yesterday. Today, I am sore and feeling full. NICE!!

DB Pullovers 60 x 15, 70 x 15, 75 x 15, 80 x 12
Flat DB Press 70 x 10, 75 x 10, 80 x 7, 85 x 5
A1- Machine Chest Squeezes 70 x 15, 80 x 15, 90 x 13
A2- Medicine Ball Pushups BW x 10 x 10 x 8
Smith Machine Inclines 185 x 10, 205 x 8, 225 x 5, 235 x 3
Incline DB Flys 35 x 15, directly into 40 x 9

BACK 4/11:

James, Greg, Rich #2 and I had a good ole back beatdown today.

A1- Straight-Arm Pulldowns 100 x 15, 110 x 15, 120 x 13, 130 x 11
A2- 1-Arm Freestyle DB Rows 60 x 6, 100 x 6, 110 x 6, 120 x 7
B1- Cable Lat Squeezes 90 x 12, 95 x 12, 100 x 11
B2- Wide Grip Pulldowns 130 x 8 x 7 x 6
T-Bar Style Single DB Rows 100 x 15, 110 x 13, 120 x 11
Seated Cable Rows 160 x 10, 180 x 7, 200 x 5

...and why not a little biceps to since I won't be heating them till Monday:
Alternating Hammer DB Curls up and down the rack up 25, 30, 35, 40, 35, 30, 25 ---> OH YEAH!!

This workout was a blast and my Golden FinisH didn't keep me up long as I needed to grub some more. I slammed a massive bbq chicken burrito. Getting ready to slam a steak and piece of whole wheat toast now.

NPC CINCI SHOW:

Good ole Sean is looking much harder than he was at his 5th place showing 3 weeks ago. I'm heading down with James and another prospective young bb'er to cheer him on at the NPC Cincinnati show. Over the break we are hitting delts and tris at the hardcore Powerstation Gym. CANNOT WAIT!!

NPC CINCINNATI:

Sean placed 2nd in the light-heavy class out of maybe 10 guys. A drastic improvement from 13th last year and 5th a few weeks earlier. He continues to improve his conditioning as an endomorph.

Over the break James and I hit up the Powerstation Gym in Middletown, a true hardcore throwback gym.

SHOULDERS & TRIS:

Seated DB Laterals 4 sets 10-15
Seated Plate Loaded Machine Presses 5 sets pyramid down to 4 reps from 10
Upright Cable Rows 5 sets 10-15
Standing DB Presses 3 sets
Standing DB Shrugs 10-15 reps up to 140 lbs (only go up to 130's at my gym)
Cable Pushdowns 4 sets
Reverse-Grip Bench 2 sets ---> gym closed without notice, so had to wrap up fast

After I threw my jeans on, I ran back out in my tank and did 3 quick sets to failure and forced with overhead 1-arm DB extensions.

I have decided to do 1-2 more weeks of our current routine and then go into some straight up heavier lifting. I need some more thickness.

OYEAHHHHHHHHHH