The start of a year long cycle

[chesty]

Not at this point. However, I will be keen on the signs of over training. I am looking at adding volume without adding excessive stress by using monster poundages. Need to get the pumps and keep metabolism up without the stress from heavy weights.

 

[zedhed]

Hey chesty bro,
Glad that you are putting this up man. Nice log so far, keep it up plz. So much to learn here for all of us.
Could I ask the following PIA stuff from you plz tho?
Detail your workouts so we can see exactly what you are doing, just for a week or like from leg day to leg day,
Detail your diet for a few days for us?
Thanks again bro and good luck!

 

[chesty]

Will do!

 

[chesty]

Leg day: evening work out
Squats (smith machine moderate weight, concentrating on muscle contractions)
Front squats (smith machine, moderate weight, concentrating on muscle contractions)
Leg extension (one leg, concentrating on muscle contractions)
Calves seated calves for reps with moderate weight
Hack squats moderate weight (concentrating on muscle contractions)
Leg presses heavy (concentrating on muscle contractions)

Lunch time work out:
stiff legged dead lifts, moderate weight reps
lying leg curls moderate/max weight/reps
standing leg curls moderate weight/reps
standing calves heavy weight/reps
seated calves heavy weight/reps

Lunchtime back
Pull downs heavy wide grip
close grip pull downs heavy
t-bar rows heavy close grip
seated rows narrow grip
one arm rows

Evening shoulders
barbell shrugs heavy
one arm shrugs heavy
upright rows light to medium
side fly's moderate weight
front raises moderate weight
rear delts moderate weight
military press to the front heavy
dumbell shoulder press

Lunchtime chest/tris/bis
Flat bench moderate weight wide grip
decline bench moderate weight wide grip
incline bench moderate weight wide grip
dips wide grip moderate weight
Cable cross overs

tricep press downs cable heavy
overhead A-press heavy
dips narrow moderate weight
rope pull downs
kick backs

biceps
one arm dumbells moderate weight standing
seated one arm dumbells moderate weight
dumbell preacher curls light to moderate weight
dumbell hammer curls moderate weight

Evening stomach/calves

stomach
situps on the big bouncy ball
leg lifts roman chair
side bends
cable crunches

Calves
seated calves heavy
standing calves
donkey calves

Then repeat till body has been done twice.

This is one routine that I use. A lot of the time I will vary it depending on how I feel, if my friend is working out with me or not, etc.

Right now I am timing my carb days to start at the end of leg days.

 

[chesty]

If I get the chance I will film some of my workouts and post. I feel fat right now so be kind if I do post.

 

[chesty]

Got some video of my work out today. I'm gonna try to get some more and then post up. I did biceps at lunch and calves/hamstrings at night. My strength is going up big time, elbow is feeling much better!

 

[zedhed]

Dam man that would be awsome if you could put up filmed workouts.
Thats a whole lot of work for lunch break bro how long does it take you?
Thanks for puttin in the details too bro much appreciation on that.
GOOD WORK BRO!

 

[chesty]

Not the best, will get better as I figure out what angles to film from etc.

YouTube - ‪MOV011‬‏

YouTube - ‪MOV012‬‏

YouTube - ‪MOV013‬‏

 

[zedhed]

Thanks for the vids man. Looking good too bro. And so what the brunett in the back ground......ponytail..LOL

 

[zedhed]

Hey chesty I think I remember something about you going on a high fat diet...lots of oils. Are you still experminting with that and how did it go?