Chest/Tricep/Abs
Back to training weights once a day. Twice a day was a bit much for my schedule. Also started back taking some supplements again today. Had an awesome workout. I'm taking some new stuff I've never tried before.
- Incline BB Press one drop set on last set - 4x10-4
- Flat DB Press - 4x8-12
- Incline DB Fly - 3x12
- Flat Smith Machine Press - 3x10-12 2 drop sets on last set
- Straight bar cable pressdowns - 3x12
- Cable seated overhead ext superset bench crunches - 3x12 tricep and 3x30 crunches
- Cardio - dog walk 25 minutes
Back/Tricep/Forearm
T-Bar Corner Rows - 2 warm up sets 15 reps, 3x8-12 2 drop sets on last set- Wide Grip Pulldowns - 4x10-12 one drop set on last set
- Reverse Grip Cambered Bar Rows superset seated row - 3x10-12 one drop set on last set of cambered bar rows
- Deadlifts superset standing rope pulldowns - 3x8-12 finished off with last set of dead lifts 405lb for 8
- Reverse Grip Pulldowns superset Seated Row Machine - 2x12
- Straight Bar Pressdowns superset Reverse Grip Barbell Curls - 4x10-12
- Rope Standing Ext - 2x15
I did cardio this morning on an empty stomach. 30 minute dog walk.
Shoulders/Tricep/Bicep/Cardio/AB
Feeling drained and lethargic all day again I decided maybe my problem was my body needed more food. So at 4pm I decided to have some more carbs and it was almost instantly I started feeling better. Previous to this meal I kept debating whether or not to go to the gym or not. This to me is a sure sign of depletion. The extra carbs worked perfect and you will see tomorrow on my log everything I had. I got an amazing pump tonight which I have not been able to accomplish lately. With all the extra energy I decided to hit some arms as well to utilize the extra calories. My workout ended up being about 2.5 hours long.
- Seated DB Lateral Raise - 2 warm up sets 4 working sets of 10-12 worked up to 35lb db's
- Seated Smith Machine Overhead Press - 4x6-10
- Underhand Cambered Bar standing Front Raises - 4x12
- Reverse Pec Dec Flys - 4x12
- DB Shrugs - 4x12
- Upright Rows - 3x12
- Rope Pressdowns - 4x10-12
- Dips - 4x15
- seated overhead cambered bar ext superset standing concentration curls - 3x12-15
- vbar press downs superset standing wrist curls - 3x15
- Stair Climber 30 Minutes - did 3 High intensity intervals within the 30 minutes
- cambered bar bench rollouts 3x12
- rope crunches 3x12
- hanging leg raises 3x15
Legs are up for tomorrow and then Friday I'm taking off. With two full days for my upper body to recover I'll be ready to film a Chest workout on Saturday!
Categories
Shoutbox
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- Sam
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Do you still count carbs and protein and start with more or keep it equal? and what do you mean by carb cycling?
- 16 June 2011
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- Sam
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Hi Tyler, I've been reading back into your blog after recently descovering your interview on simplyshredded.com, I have problems sticking to a diet as much as I want to and eating 6 times a day doesn't work for me. I'm now tempted to use the leangains approach but got couple questions..
- 16 June 2011
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- nameless
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Yeah, the hotel room is a little dark so it helps but you certainly look more muscular and vascular.
- 16 June 2011
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- Bradley
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Hey, great pics, but would be great if lightings for both pic were the same, would do leangains much more justice!
- 16 June 2011
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- Tyler
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James - it's anywhere from 30 seconds up to 2 minutes sometimes. the longer rest if for lifts such as deadlifts,squats, leg press...everything else i keep very short in between
- 16 June 2011
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- Tyler
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Musclemarch - Thanks! right now I'm not taking any online clients. i plan to start that up within a few weeks. i'll make a posting on my site when i'm accepting new clients.
- 16 June 2011
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- Tyler
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thanks Daniel - i'm sure this is not going to be the answer you want but i say give it a try and see how your body responds. personally i've never trained this way. each workout i train for the pump i don't train for power or strength
- 16 June 2011
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- Tyler
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Henry - genetics do play a role in how vascular you are but in order to see your veins your body fat has to be low. in order to achieve this clean eating and cardio.
- 16 June 2011
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- Tyler
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John - the amount of weight i use doesn't matter to me. i go by how i'm feeling that day. as long as i'm able to contract the muscle as hard as i can on every rep. some days i go heavier than others..like i said it all depends how i feel that day
- 16 June 2011
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- Jesse
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Hey man, i sent you my diet plan of the leangains approach. I didn't know if you have had time to get around to look at it. Any advice would be awesome. Thanks man and great job at your bodybuilding event.
- 16 June 2011
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