Back and Calves – Monday, August 9th 2010
Posted on | August 9, 2010 | No Comments
Seated Calf Raises – warm up sets – 45 x 10, 70 x 10, 90 x 8
work sets – 140 x 8, dropped down to 115 x 6, dropped down to 90 x 6, rested for
15 seconds and then did 6 more reps with 90 pounds. This was a very intense set
utilizing heavy weights, drop sets and rest pause technique to totally fry my calves.
Standing Calf Raises – warm up sets – 120 x 8, 200 x 5
work sets – 220 x 6, dropped to 180 x 4, dropped to 140 x 5
I made sure to get a deep stretch at the bottom of every rep on each calf movement and really squeezed hard at the top of each rep for maximum contraction of the calf muscles. My calves were toast after my last set and the routine only took a total of about 10-12 minutes. I’ll train calves again with lighter weights and higher reps on Wednesday and then heavy again on Friday. I measured my calves today at 14.25 inches. Still have a long way to go. Calves have never been my strong point so it’s gonna take a lot of work to get them to grow, but I’m hitting them harder than ever and making them a priority right now so only time will tell if my hard work is gonna pay off.
…Now on to Back, I haven’t been hitting back too much lately other than doing pullups and dumbbell pullovers on chest day, so I rearranged my training schedule to train back first in the week in order to give it a good solid workout of it’s own. Overall I had a great workout and gave it my all today. Here’s what I did: (weight x reps)
Hyperextensions – 2 sets x 15 reps to warmup
Seated Cable Rows using the V shaped handle – warmup sets – 105 x 8, 135 x 5, 150 x 5, 180 x 5
work sets – 195 x 4, dropped to 165 x 4, dropped to 135 x 5
Lat Pulldowns using the V shaped handle – warmup sets – 105 x 5, 135 x 5
work sets – 150 x 5
T-Bar Rows – 1 plate x 12, 2 plates x 10, 3 plates x 7 , I did these old school style where you put one end of an olympic bar in the corner and load up the other end of the bar with the weights, and using a V-handle you perform the rowing movement. These hit the lats and mid back really well.
Deadlifts – 2 sets of 15 with 135
Hammer Strength Pullovers – 90 x 20, 90 x 15
supersetted with:
Pullups – 1 x 10, 1 x 5
I finished the entire workout in 1 hour and 5 minutes so I didn’t fuck around today, I just put on my headphones and kept to myself and put in some work. Some days I get side tracked talkin bullshit with everyone at the gym and my workouts drag on for too long but today I got in and got out and went home feeling like I accomplished my goal.
Tags: back and calf workout > back training > back workout > calf and back workout > calf training > calf workout > deadlifts > hammer strength pullover machine > hyperextensions > lat pulldowns > old school t bar rows > pulldowns > pulldowns with v handle > pullups > seated cable rows > seated cable rows with v handle > seated calf raises > standing calf raises > t-bar rows
Chest, Back and Triceps – Sunday, July 18th 2010
Posted on | July 18, 2010 | No Comments
Went to the gym around 9:00 a.m. this morning. I usually don’t go on Sundays but I liked how quiet the gym was. Had the place to myself…anyway here’s the workout I did: (weight x reps)
1. Flat Bench Press – 95 x 15, 135 x 10, 160 x 8, 185 x 8, 205 x 6, 225 x 4
Superset with:
2. Wide Grip Pullups (bodyweight) – 6 sets of 10 done immediately after each set of benches
3. Incline Dumbbell Presses – 45 x 10, 60 x 10, 70 x 8, 75 x 9
Superset with:
4. Narrow Grip Pullups (bodyweight) – 1 x 12, 1 x 9, 1 x 9
5. Pec Deck Flyes – 7 sets of 10 with 90 pounds resting only 30 seconds between sets
6. Hammer Strength Pullover Machine (90 pounds) – 1 x 10, 1 x 12, 1 x 10, 1 x 10, 1 x10, 1 x 8, 1 x 5
*Incredible pump at this point*
7. Tricep Rope Pushdowns (60 pounds) – 4 sets of 10 and 3 sets of 8
Got a great pump in my upper body today especially in my triceps. Even though I only did 1 exercise that directly hit the triceps, they got some good residual work from the presses and even from the pullovers which gives them a really good stretch.
I love doing my pullups in between sets of bench presses because it has definitely minimized the pain in my left shoulder and is allowing me to feel completely warmed up in the shoulder region which is key to feeling good on bench press movements, plus it allows me to get a little extra work in for my lats each week. Also it doesn’t really diminish my strength on the presses because it’s a pulling movement and while I’m doing those my chest is getting rest. Overall it does make for a harder, more taxing workout but I like doing this routine and I’ll probably stick with it for a little longer.
Tags: back and triceps workout > back workout > bench 225 > bench 225 for reps > brian roy > chest and back workout > chest and triceps workout > Chest Workout > flat bench press > great pump > hammer strength pullover machine > incline dumbbell press > myinsanemusclegain > narrow grip pullups > pec deck flyes > pullups > rope pushdowns > tricep rope pushdowns > triceps workout > wide grip pullups
Arm Workout – July 15th 2010
Posted on | July 15, 2010 | No Comments
Had a great arm workout today, felt real strong today. Here’s what I did. (weight x reps)
*warmup* 3 sets each of cable curls and rope pushdowns for 15 reps with no rest in between sets.
1. Barbell Curls – 95 x 5, 105 x 5, 115 x 5, 125 x 4, 95 x 12 (felt really strong on this exercise today and I was tempted to attempt 135 pounds but decided not to cuz i only got 4 reps with the 125. Once I can get that weight for 8 reps then I’ll bump up the poundages.)
2. Standing Alternate Dumbbell Curls – 30 x 5, 35 x 5, 40 x 5, 45 x 5, 50 x 5
3. Preacher Curls – 50 x 5, 60 x 8, 60 x 8, 60 x 7 ( my biceps were fried at this point)
4. Reverse Grip Preacher Curls – 40 x 12, 40 x 11, 40 x 8, 40 x 8
5. Close Grip Bench Presses – 95 x 15, 135 x 5, 155 x 5, 175 x 5, 185 x 5(paused at the bottom of each rep), 135 x 30 (quick partial reps not locking out at the top done to get a good pump)
6. Parrallel Bar Dips – 5 sets of 15 with only my bodyweight and resting only 30 seconds between sets.
Overall I felt really good today, felt strong and my shoulder is doing much better. 185 pounds on the close grips went up pretty easy today and i didn’t have any pain in the shoulder so that’s a good sign. I flat benched 225 for 4 reps on Monday which was the first time I attempted that weight in months.
Once i feel that my shoulder is 100% I am gonna try and hit a max bench press of 300 pounds. I’d like to stay at a body weight of under 160 when I do it too. Right now my morning weight is 152 pounds before eating anything. By bed time I’ve been weighing around 154.
Tags: arm training > arm workout > Barbell Curls > biceps > biceps workout > close grip bench presses > dips > forearms > great arm workout > parallel bar dips > preacher curls > reverse preacher curls > standing alternate dumbbell curls > triceps > triceps workout
About
Welcome to My Insane Muscle Gain Blog. My name is Brian and I have recently made an incredible body transformation. You see, from January of 2009 to June of 2009 I was able to sucessfully pack on 25 pounds of Rock Solid Muscle Mass without having to resort to dangerous drugs and without spending a small fortune on supplements. I just busted my ass in the gym and ate like a machine during those 6 months and it truly paid off for me, but I'm not done yet! I wanted to start documenting my progress on this blog as I go forward in my quest for bigger muscles and I want to help as many others who find themselves unhappy with being skinny and weak to transform their bodies as well.
I'm originally from the Boston area, but about 7 years ago, my lovely wife and I moved to Sunny Florida, where we continue to reside.
I love bodybuilding. I love the challenge, the dedication and hard work that goes into looking and feeling my best.
I am currently focusing on being able to help others achieve their fitness goals and dreams. I hope to inspire you to become your best.
Take Care,
Brian
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