Goldgloves road to the INBF Hercules

[goldglove212]

9/14/11

Breakfast - shake

After class - 3 eggs, sausage, bacon, salt, pepper, ketchup on a hero

Post workout - shake

Before class - some left over steak

Dinner - Moms making pasta

Dinner 2 - more pasta

Workout - Back/tris

BW pull ups - 3 sets of 10

Bent over BB row (underhand grip) -
95X12
135X10
155X10
165X8
135X10

Lat pull downs -
160X12
175X10
205X10
100X15X2

Rear shrugs -
185X15X3
135X25

T-bar row -
2 plates - 15
+25X15
+20X12

Row machine (neutral grip) -
180X15
230X15
280X15
90X20 (slow and concentrated with a pause on each rep)

Front pull down (weight on each side) -
70X15
90X12X2

Cable rows (close grip) -
130X15
160X12
220X6
70X20

DB skull crushers -
25X15
30X12X2
20X15

Done!

Notes : Decent workout, didnt do deadlifts today. Back development is coming along slowly. Not sure why i have so much trouble developing my back

[goldglove212]

9/15/11

Breakfast - 4 tbsp peanut butter

After class - 3 eggs, sausage, bacon

Break at work - protein bar, greek yogurt

Lunch at work - chicken ceasar salad.

Post workout - shake

Dinner - home made tacos


Workout - Shoulders

DB press -
70X5
75X5
80X5
85X5
90X5 (PR)

Upright row -
80X8
110X8X2

Lateral DB raise -
30X10
35X10X2

Bent over DB fly -
30X10
35X10X2

BB shrugs -
315X5
365X5
405X5
225X25

Done!

Notes : Weird workout, my buddy designed it. I feel like i didnt do enough but its whatever. Arms early tomorrow

[goldglove212]

9/16/11

Breakfast - shake, oatmeal

Post workout - shake, PB&J

Before work - stopping at the deli for 2 eggs and sausage on a roll

Break at work - definitely a greek yogurt, maybe a banana too

Dinner (at work) - made a prep meal with rice and taco meat from yesterday

...dont know what else ill be eating today

Workout - Arms

BB curls (squat rack..gym was empty so i didnt feel like a douche) -
45X10X2
65X5
75X5
85X5
105X5
125X5
65X10

Incline DB curls -
35X10
40X10
45X8
50X8

BB preacher curls (idk how much bar weighs so just listing weight put on) -
40X10X2
50X10X2

Seated DB hammer curls -
35X12X2
40X10

Close grip bench -
135X10
185X5
205X5
225X5

Skull crushers -
80X10
90X10
100X8

Single handle push down (palm facing away) -
17.5X12
22.5X12
27.5X10

Rope pull downs -
42.5X12X2
50X10X2

Some forearm work

Done!

Notes : Felt strong today, happy with the workout. Veins are starting to come in around my tris...makes me want to shave my arms.

[Warrior21]

Shave them bro!!!! DO IT!!

[goldglove212]

its about to happen. My forearms are getting wicked veins too

[Warrior21]

As long as you weigh over 190 you can shave and not be gay...You do right:



j/k bro...I've been shaving my body for over 15 years...it looks better and most girls do appreciate it more...just make sure you stay on top of it.

[goldglove212]

As long as you weigh over 190 you can shave and not be gay...You do right:



j/k bro...I've been shaving my body for over 15 years...it looks better and most girls do appreciate it more...just make sure you stay on top of it.

i keep the chest/stomach/southern area smooth as a baby's behind

[goldglove212]

today and tomorrow are off/eat whatever the hell i want days. Back on that bulking grind monday

#legday

[goldglove212]

9/19/11

Breakfast - Woke up SO late for class, only had time to grab a banana

After class - Chicken, rice, 2 string cheeses and 2 spoons of PB

Post workout - Shake

Lunch - 2 PB&J

Class - Bringing a shake with me

Dinner - Idk what mom is making yet.


Workout - Legs

Warmup - 5 mins on elliptical

Squats -
135X10X2
225X10
275X6 (Felt a tweak in my lower back, could have gotten 10)
315X3 (stupid idea)
225X10X2 (stupider idea)
...Lower back was absolutely killing me, felt better after about 15-20mins.

Leg press (kept it light due to the back) -
373X12
553X10
283X20

Leg extensions -
110X12X4

Hammy curls -
80X15
85X15
90X12
80X15

Seated calf raises -
145X15X4

Calf press on leg press -
373X15X4

Standing calf raises (smith machine) -
135X12X3

Done!

Notes : Annoyed that my lower back started hurting, I felt very strong on my first few sets of squats. 135 felt like it was just the bar. It happens I guess but its really frustrating. Measured my legs post workout, 22 1/2 inches.

[goldglove212]

had lots and lots of pasta for dinner. Having a string cheese right now, more food later

[Warrior21]

Lucky SOB!!

[goldglove212]

[goldglove212]

9/20/11

Breakfast - Late...again. Banana

After class - Sausage, bacon, 2 eggs on a roll

Post workout - Shake

Lunch - 2 PB&Js

Class - Bringing a banana and a shake

Dinner - Chicken parm with pasta


Workout - Chest/bis

Flat BB bench -
135X10X2
185X5
205X5
225X5
245X5
255X5

Incline BB bench -
135X8
155X8
165X8
185X6

Flat DB press -
75X8
85X8
90X6

Incline DB flies -
35X15
40X15
45X12

Fly machine -
220X15X3

HS incline press (weight is in each hand) -
70X10X3

BB curls -
70X15X3

Done!

Notes : Nice little workout, got a good pump. Im starting to look bigger and fuller which is lovely.

[goldglove212]

thinking about going back after class for some light bis and cardio

[hughest4]

thinking about going back after class for some light bis and cardio

Warrior?