I'm the same way, always looking for a good healthy recipe or spice to jazz things up.

Hopefully if my plan is executed properly I'll come in 20lbs heavier then my last show and more conditioned.

Where there is a will, there is a way. Ha, I've always hated that saying. I've always wanted Megan Fox, I have plenty of will, but there is no way.

Seriously though, I bet you can do it. You set a goal, and if you follow it, you'll find success. Nothing but the best of luck to you.

__________________

Monday night workout

National chest day lol, shoulders and triceps


Slight incline bench with dumbells (first notch on the adjustable bench) sets of 8 running the rack starting with 40lbs and going up 10lbs each set. Then a 10 second pause at the end of each set. Careful with heavier weight with the pause. It's easy to pull a shoulder muscle

4 sets of 12 incline bench on the Smith machine. Bar dropping at the bottom of the chest

4 sets of six flat bench with a 1 second pause at the bottom

3 sets of 10 Machine flies with a squeeze then one drop set for 10, 10 then till failure

Shoulders

4 sets of 8 seated dumbells
1 set of John Meadows hang and swing destroyer set Drop set of 60,30 then 15

http://youtu.be/HxFs72mYYsM

Triceps

4 sets of 12 rope push downs with a flex at the bottom

Tricep gauntlet, check out the video by kali muscle and CT fletcher.

Fast forward to about 4:55

https://youtu.be/pquPsJWVWMk

For abs I do ax chops. Start the video about 5 minutes in.
https://youtu.be/iQIrxBmgXmE

I do them from the upper and lower positions. I do other ab exercises but these are my staple movements

Running a bit behind on my update. Tuesday was back and bicep day.

I always warm up my shoulders and rotator cuffs with some band work.

4 sets of 12 lat pull down
4 sets of 8 low seated pulley rows
4 sets of 8 bent barbell row ( Yates style)
3 sets of 15 straight arm pull down laying forward on a bench at a 45 degree angle. Killer lat exercise

Biceps

4 sets of 8 Dumbell curls. Did 4 on each side then back to the other arm for 4 more with a squeeze at the top.
3 sets of 8 heavy partial preachers. top of the motion with constant tension
2 sets Machine curls 8 on each side then 8 with both arms

Doing cardio, mon, tue , thur and Fri. Doing 30 minutes Hitt

Wednesday

Leg day!

Warm up elliptical machine for 5 min

Leg ext warm up
seated leg curls warm up

6 sets of 8 seated leg curls
3 sets of 15 leg ext
8 reps till I couldn't get 8 leg press
3 sets 10 hack squats
3 sets 10 each leg single leg split squats
2 sets leg ext to failure

Starting maintenance on my quads with the seo. Doing 3ml each site weekly. Most likely till very close to my show

I also warm up with cardio.

__________________

I think it helps my knees doing that



Thursday was chest, shoulders and biceps.

Chest
warm up with bands
warm up few sets of seated machine presses
warm up machine flies

Workout

4 sets 8 Machine press
4 sets 12 incline Smith bench
3 sets 15 incline cable flies
3 sets 10 dumbbell pullover

Shoulders

4 sets 8 Seated dumbell press
3 sets 20 machine rear delts
3 sets 10 front dumbbell raises

Triceps

4 sets 15 rope push downs
3 sets 10 incline dumbell skull crushers

Friday was back and triceps

Warm up as always

Working sets


4 sets of 8 single arm lat pull downs. These work very good. When you do them drive the elbow towards /into the hip squeezing the back.
4 sets of 10 dumbbell rows
4 sets of 12 assisted pull ups with a 1 second pause / squeeze at the top
5 sets of 6 rack deads
3 sets 10 John Meadows stretchers

https://youtu.be/-hWBCW8V_U0

Triceps

4 sets of 12 rope push downs
3 sets of 10 reverse single arm push down

Saturday was leg day again, and it was sick and I mean sick!


Warmed up like normal

Then to the squat rack

Two warm up sets with the bar for 25 reps

Working set, this sounds easy but holy shit
10 sets of 25 with 135lbs halfway threw I wanted to puke a few more sets I could barely stand
3 sets of 10 hack squats
4 sets of 10 leg curls partials on the bottom end
3 sets of 20 leg ext

Hunker over the trash can and get ready to blow chunks lol