Today I’m going to summarize the Muscle Mass Advantage weight lifting workouts that I implemented during the past week (week 9 of my fitness body transformation). So far I really haven’t been too impressed with the progress that I’ve made up to this point, but something changed this week!  I can’t put my finger on it, but I feel like I made some serious progress towards my goals.  Later this evening, I’ll post my body transformation progress report through the end of week 9, so I’ll know for sure whether I my feelings are substantiated.

Last week my body felt great every single day, so I decided to crank up the intensity and frequency of my aerobics workouts, while still trying got keep my weight lifting workouts running smoothly by performing 2 separate 20 minutes cardio workouts Monday – Friday. It was a bit challenging just forcing myself to jump on the treadmill so often (especially towards the end of the week!), but I really feel that the “2 a days” helped my shed more body fat than I had the week before.

Moving into “crunch time” it’s going to take every thing I’ve got just to drop the last few % of body fat. I’ve already decided that regardless of my 12 week accomplishments, I’m going to extend my fitness  body transformation weight lifting workouts and all until I get my body fat % down around 6% – I really want killer six pack abs! At that point I’m going to increase the amount of calories I’m eating, adjust my weight training workouts and up my protein intake in order to hopefully stimulate some more muscle growth – I think I can get everything to balance out for a lean and extremely muscular body!

Week 9 Weight Lifting Workouts

Monday’s Weight Lifting Workout – Chest & Back

Chest Warm-Up:
Incline Press: 1 x 10, 1 x 8, 1x 6
Work Sets: (rest interval 2 minutes)
Incline Press: 3 sets x 6 reps
Dumbbell Bench Press: 2 sets x 6 reps

Back Warm-Up:
Dumbbell Rows: 1 x 10, 1 x 8, 1x 6
Work Sets: (rest interval 1.5 minutes)
Dumbbell Rows: 3 sets x 6 reps
Lat Pulldowns: 2 sets x 6 reps

Tuesday’s Weight Lifting Workout – Biceps & Triceps

Bicep Warm-Up:
Dumbbell Curl: 1 x 10, 1 x 8, 1x 6
Work Sets: (rest interval 1.5 minutes)
Dumbbell Curl: 3 sets x 6 reps
EZ Bar Curl: 2 sets x 6 reps

Triceps Warm-Up:
Skull Crushers: 1 x 10, 1 x 8, 1x 6
Work Sets: (rest interval 1.5 minutes)
Skull Crushers: 3 sets x 6 reps
Pushdowns: 2 sets x 6 reps

Thursday’s Weight Lifting Workout – Shoulders & Traps

Shoulder Warm-Up:
Shoulder Press: 1 x 10, 1 x 8, 1x 6
Work Sets: (rest interval 1.5 minutes)
Shoulder Press: 3 sets x 6 reps
DB Shoulder Press: 2 sets x 6 reps

Traps Warm-Up:
Upright Rows: 1 x 10, 1 x 8, 1x 6
Work Sets: (rest interval 1.5 minutes)
Upright Rows: 3 sets x 6 reps
High Cable Pulls: 2 sets x 6 reps

Friday’s Weight Lifting Workout – Legs

Quad Warm-Up:
Squat: 1 x 10, 1 x 8, 1x 6
Work Sets: (rest interval 1.5 minutes)
Squat: 3 sets x 6 reps
Leg Press Press: 2 sets x 6 reps

Hamstrings Warm-Up:
Stiff Leg Deadlift: 1 x 10, 1 x 8, 1x 6
Work Sets: (rest interval 1.5 minutes)
Stiff Leg Deadlift: 3 sets x 6 reps
Leg Curls: 2 sets x 6 reps

That’s all for the week 9 weight lifting workouts…Enjoy!

Your Friend And Trainer,

Nick

Weight Lifting Workouts – Week 9 is a post from: Gain Muscle Mass Help

Well, I put my head down and went to work on my weight lifting routine this week and before I knew it, it was already the weekend and I hadn’t posted any updates to the blog!  I knew that the closer I got to my 12 week deadline, the tougher it was going to be to keep up with my body transformation journal entries – but I’m really struggling just to keep my head above water here…sorry about that!

Today it’s going to be a “catch up” post  that summarizes all of my workouts for week 8 of my fitness body transformation.

All in all, I’m pretty pleased with how things progressed for me this past week.  Now that I’m in the middle of the 9th week of my body transformation, I’m really starting to get a little nervous about  exactly where I’m going to wind up with my body fat percentage. Even though I’ve been diligently performing my 20 minute cardio sessions each day, I’ve been falling off the wagon a bit when it comes to my diet.  While I haven’t exactly been pigging out on crap, I really haven’t followed my low carb bodybuilding diet outline to a “T” either.

Under normal everyday circumstances this wouldn’t be too big of a deal, but in this case I’ve placed a 12 week time limit on everything – so I absolutely have to commit myself for at least the last 3 and a half weeks if I really want to accomplish what I set out to accomplish. The good news is that even if i don’t hit all of my targets within the 12 week time frame,  I can still continue on with my training and dieting until I eventually achieve what I set out to achieve – it just may take a bit longer than I would have liked.

That’s really the cool thing about committing yourself to a life changing body transformation training cycle, if you see it through not only will your body have changed, but after pounding all of the lifestyle changes into your brain over the course of 12 weeks you actually begin to change your habits – from unhealthy habits that lead to the body you had, to healthy and constructive habits that will lead to greater health and a better body down the road. If you see it through, you actually empower yourself to have the body of your dreams for the rest of your life!

The Week 8 Weight Lifting Routines

Chest & Back – Weight Lifting Routines

Chest Warm-Up:
Incline Press: 1 x 10, 1 x 8, 1x 6, 1 x 3
Work Sets: (rest interval 1.5 minutes)
Incline Press: 5 sets x 3 reps
Dumbbell Bench Press: 5 sets x 3 reps

Back Warm-Up:
Dumbbell Rows: 1 x 10, 1 x 8, 1x 6, 1 x 3
Work Sets: (rest interval 1.5 minutes)
Dumbbell Rows: 5 sets x 3 reps
Lat Pulldowns: 5 sets x 3 reps

Biceps & Triceps – Weight Lifting Routines

Bicep Warm-Up:
Dumbbell Curl: 1 x 10, 1 x 8, 1x 6, 1 x 3
Work Sets: (rest interval 1.5 minutes)
Dumbbell Curl: 5 sets x 3 reps
EZ Bar Curl: 5 sets x 3 reps

Triceps Warm-Up:
Skull Crushers: 1 x 10, 1 x 8, 1x 6, 1 x 3
Work Sets: (rest interval 1.5 minutes)
Skull Crushers: 5 sets x 3 reps
Pushdowns: 5 sets x 3 reps

Shoulders & Traps – Weight Lifting Routines

Shoulder Warm-Up:
Shoulder Press: 1 x 10, 1 x 8, 1x 6, 1 x 3
Work Sets: (rest interval 1.5 minutes)
Shoulder Press: 5 sets x 3 reps
DB Shoulder Press: 5 sets x 3 reps

Traps Warm-Up:
Upright Rows: 1 x 10, 1 x 8, 1x 6, 1 x 3
Work Sets: (rest interval 1.5 minutes)
Upright Rows: 5 sets x 3 reps
High Cable Pulls: 5 sets x 3 reps

Legs – Weight Lifting Routines

Quad Warm-Up:
Squat: 1 x 10, 1 x 8, 1x 6, 1 x 3
Work Sets: (rest interval 1.5 minutes)
Squat: 5 sets x 3 reps
Leg Press Press: 5 sets x 3 reps

Hamstrings Warm-Up:
Stiff Leg Deadlift: 1 x 10, 1 x 8, 1x 6, 1 x 3
Work Sets: (rest interval 1.5 minutes)
Stiff Leg Deadlift: 5 sets x 3 reps
Leg Curls: 5 sets x 3 reps

Well, that’s all for the week 8 weight lifting routines summary post…I’ll be back  tomorrow with my week 8 progress report!

Your Friend And Trainer,

Nick

Weight Lifting Routines – Week 8 is a post from: Gain Muscle Mass Help

Today I’m just going to summarize all of my Muscle Mass Advantage week 7 weight training routines.  I decided to completely take the day off  (no weight training or cardio) so I thought it would be a good opportunity to list all of the past weeks workouts.

I felt that overall the week 7 weight training workout routines went pretty well.  While I’m definitely not too big a fan of training in the higher repetition brackets (usually because I have to lower the training weight a bit) – I typically find that my body responds well to this style of training.  Towards the end of this week, I really started to notice a difference in the fullness of my muscles – I feel like I’m getting pretty big and I really like it.

As in last weeks weight training workouts summary, I decided to stick with 4 (20 minute) cardio sessions, but I tried to ramp up the intensity a bit.  Instead of the usual 9 minute per mile pace, I jacked everything up to around 7.5 minutes per mile and carried that pace out for 2 miles during each aerobic workout.

In order to get the most from my weight training routines, I decided to split my cardio and free weights workout sessions up, performing my weight training over my lunch hour and my cardio in the evenings. I felt that this split worked out pretty well – but it was challenging at times having to drag my lazy butt to the gym for the cardio sessions each evening.

The Week 7 Weight Training Routines

Monday’s Weight Training Routine – Chest & Back

Chest Warm-Up:
Incline Press: 1 x 10, 1 x 8
Work Sets: (rest interval 2 minutes)
Incline Press: 2 sets x 15 reps

Back Warm-Up:
Dumbbell Rows: 1 x 10, 1 x 8
Work Sets: (rest interval 2 minutes)
Dumbbell Rows: 2 sets x 15 reps

Tuesday’s Weight Training Routine – Biceps & Triceps

Bicep Warm-Up:
Barbell Curl: 1 x 10, 1 x 8
Work Sets: (rest interval 2 minutes)
Barbell Curl: 2 sets x 15 reps

Triceps Warm-Up:
Skull Crushers: 1 x 10, 1 x 8
Work Sets: (rest interval 2 minutes)
Skull Crushers: 2 sets x 15 reps

Thursday’s Weight Training Routine – Shoulders & Traps

Shoulder Warm-Up:
Dumbbell Press: 1 x 10, 1 x 8
Work Sets: (rest interval 2 minutes)
Dumbbell Press: 2 sets x 15 reps

Traps Warm-Up:
Upright Cable Rows: 1 x 10, 1 x 8
Work Sets: (rest interval 2 minutes)
Upright Cable Rows: 2 sets x 15 reps

Friday’s Weight Training Routine – Legs

Quad Warm-Up:
Squat: 1 x 10, 1 x 8
Work Sets: (rest interval 2 minutes)
Squat: 2 sets x 15 reps

Hamstring Warm-Up:
Straight Leg Deadlift: 1 x 10, 1 x 8
Work Sets: (rest interval 2 minutes)
Straight Leg Deadlift: 2 sets x 15 reps

That’s it for the week 7 weight training routines summary post.  Although this week of Muscle Mass Advantage workouts seemed like it would be easy on the surface, all of the workouts really kicked my butt in the end!

Tomorrow I’m going to post a progress update for my body transformation through week 7.

Your Friend And Trainer,

Nick

Weight Training Routines – Week 7 is a post from: Gain Muscle Mass Help

Today I headed off to the gym hoping to bust out a decent leg work out routine.  When I got there, someone was using the only squat rack  in the joint so I had to Wait for about 20 minutes – what a pain in the butt! That said, I was able to pour my hostility into my leg work out and I wound up having a pretty decent day at the gym.

photo credit: jontunn

Today’s Work Out Routine – Legs

Quad Warm-Up:
Squat: 1 x 10, 1 x 8
Work Sets: (rest interval 2 minutes)
Squat: 2 sets x 15 reps

Glute Warm-Up:
Straight Leg Deadlift: 1 x 10, 1 x 8
Work Sets: (rest interval 2 minutes)
Straight Leg Deadlift: 2 sets x 15 reps

I was able to get through 2 sets of 15 reps of squats with 275 lbs and 2 sets of straight legged deadlift with 275 lbs. I’ve gotta say that this was a brutal workout…By the 10th rep, my heart felt like it was goin  to jump out of my chest!

Here’s what I ate today for my bodybuilding diet…

• 1 cup of cottage cheese
• 1 cup of cottage cheese
• 4 cups of green tea
• 2 cups of cooked ground beef
• 2 cups of cooked spinach (sauteed in a pat of butter)
• 2 cups of cooked ground beef
• 1/4 cup of walnuts
• 3 eggs fried in olive oil

That’s it for today’s body transformation journal entry and workout out routine.

Your Friend And Trainer,

Nick

Work Out Routine is a post from: Gain Muscle Mass Help

Today’s bodybuilder workout hit my shoulders and traps pretty hard.  While the workout felt great while I was grinding through it, I have a feeling I’m going to be pretty sore tomorrow. My shoulders and traps have always been one of my naturally bigger body parts, but I know I can pack on some serious muscle mass in that area if I focus on targeting them with heavy weights, so that’s what I focused on during today’s workout – trying to up the training weights a bit and force my shoulders and traps to grow!

Thursday’s Bodybuilder Workout – Shoulders

Shoulder Warm-Up:
Dumbbell Press: 1 x 10, 1 x 8
Work Sets: (rest interval 2 minutes)
Dumbbell Press: 2 sets x 15 reps

Traps Warm-Up:
Upright Cable Rows: 1 x 10, 1 x 8
Work Sets: (rest interval 2 minutes)
Upright Cable Rows: 2 sets x 15 reps

I was able to get through 2 sets of 15 reps with 55 lbs dumbbells for the dumbbell press and 2 sets of 15 reps with the weight stack set to #18 for upright cable rows.  During this bodybuilder workout, my shoulders and traps were on fire! It felt great, but I can’t wait to get back to the heavier training weights and lower repetition brackets in the upcoming weeks.

As far as my bodybuilding nutrition strategy – here’s what I ate today…

• 1 cup of cottage cheese
• 1 cup of cottage cheese
• 4 cups of green tea
• 2 cups of cooked ground beef
• 2 cups of cooked spinach (sauteed in a pat of butter)
• 2 cups of cooked ground beef
• 1/4 cup of walnuts
• 3 eggs fried in olive oil

That’s all I’ve got for today’s body transformation journal entry. Give this shoulders and traps bodybuilder workout a try and watch as your shoulders literally explode (especially if you don’t normally train in this rep bracket!).

Your Friend And Trainer,

Nick

Bodybuilder Workout is a post from: Gain Muscle Mass Help

Arvada, Colorado USA
Nick Andrade’s Body Transformation Log – Week 6 bodybuilding workout routines
Objective: To Burn Fat Gain Muscle Mass And Transform My Body In 12 Weeks

This morning I’m going to summarize all of the bodybuilding workout routines that I performed last week during the 6th week of my body transformation. Looking back on my week 6 bodybuilding workouts, I’d have to say that I’m making some pretty decent progress towards my goals. Overall my body feels bigger and I’m definitely continuing to get stronger as the weeks go on. In last weeks workout summary, I mentioned that I didn’t feel like I’d “hit the wall” yet and so far working through week 6 I’d still have to agree with that.  The Muscle Mass Advantage workouts are still keeping things fresh for me with each and every workout – and because of this I think I’ve been able to avoid any type of mental sticking point.

This week I continued where I left off and worked 4 (20 minute) cardio sessions into my bodybuilding workout routines in order to really start the process of stripping off some body fat. While I typically don’t stress about cutting down to 8 % body fat, for some reason I feel like I need to be very careful this time around.  I guess I just don’t want to get too comfortable with the progress that I’ve made so far and try to coast down through the homes stretch only to find that I left something on the table.  I want to be able to focus on building muscle mass and stop having to obsess about losing body fat for the last few weeks of this training cycle.

With that out of the way, on to the bodybuilding workout routines…

The Week 6 Bodybuilding Workout Routines

Monday’s Bodybuilding Workout Routine – Legs

Warm-Up:
Barbell Squat: 1 x 10, 1 x 8, 1 x 6
Work Sets: (rest interval 1.5 minutes)
Barbell Squat: 6 sets x 5 reps
Leg Press: 3 sets x 5 reps

Warm-Up:
Stiff Leg Deadlift: 1 x 10, 1 x 8, 1 x 6
Work Sets: (rest interval 1.5 minutes)
Stiff Leg Deadlift: 6 sets x 5 reps
Leg Curls: 3 sets x 5 reps

Tuesday’s Bodybuilding Workout Routine – Chest & Back

Warm-Up:
Incline Press: 1 x 10, 1 x 8, 1 x 6
Work Sets: (rest interval 1.5 minutes)
Incline Press: 3 sets x 5 reps
Bench Press: 3 sets x 5 reps

Warm-Up:
Barbell Rows: 1 x 10, 1 x 8, 1 x 6
Work Sets: (rest interval 1.5 minutes)
Barbell Rows: 3 sets x 5 reps
Pulldowns: 3 sets x 5 reps

Thursday’s Bodybuilding Workout Routine  – Chest & Back

Biceps Warm-Up:
Alternating Dumbbell Curl: 1 x 10, 1 x 8, 1 x 6
Work Sets: (rest interval 1.5 minutes)
Alternating Dumbbell Curl 3 sets x 5 reps
EZ Bar Curl: 3 sets x 5 reps

Triceps Warm-Up:
Skull Crushers: 1 x 10, 1 x 8, 1 x 6
Work Sets: (rest interval 1.5 minutes)
Skull Crushers: 3 sets x 5 reps
French Press: 3 sets x 5 reps

Friday’s Bodybuilding Workout Routine  – Shoulders & Traps

Shoulder Warm-Up:
Shoulder Press: 1 x 10, 1 x 8, 1 x 6
Work Sets: (rest interval 1.5 minutes)
Shoulder Press: 3 sets x 5 reps
Seated Dumbbell Press: 3 sets x 5 reps

Traps Warm-Up:
Upright Cable Rows: 1 x 10, 1 x 8, 1 x 6
Work Sets: (rest interval 1.5 minutes)
Upright Cable Rows: 6 sets x 5 reps

That’s it for the week 6 bodybuilding workout routines summary post.  This week of Muscle Mass Advantage workouts really kicked my butt and helped me to stimulate some new muscle growth – so if you’re in the market for a few solid bodybuilding workouts give these babies a shot!

Your Friend And Trainer,

Nick

Week 6 Bodybuilding Workout Routines is a post from: Gain Muscle Mass Help

Today I hit my shoulders and traps as hard as I could. While my shoulders are already one of the bigger parts of my body, I’ve never really tried to train them with any sort of consistency. Most of the bodybuilding workout routines that I’ve tried in the past, just seemed to gloss over shoulder and trap workouts.  I guess they figured that if you were performing a lot of the big chest press lifts, then you were stimulating your shoulders enough in the process. I’m kind of excited to see just how big I can get my shoulders during these 12 weeks – because I’ve never really trained them before, I know they’ll be pretty responsive to the workouts!

Friday’s Bodybuilding Workout Routine – Shoulders & Traps

Shoulder Warm-Up:
Shoulder Press: 1 x 10, 1 x 8, 1 x 6
Work Sets: (rest interval 1.5 minutes)
Shoulder Press: 3 sets x 5 reps
Seated Dumbbell Press: 3 sets x 5 reps

Traps Warm-Up:
Upright Cable Rows: 1 x 10, 1 x 8, 1 x 6
Work Sets: (rest interval 1.5 minutes)
Upright Cable Rows: 6 sets x 5 reps

I was able to get through 3 sets of 5 reps with 165 lbs for shoulder press and 3 sets of 5 reps of seated db press with 70lb dumbbells.  For my traps I was able to perform 6 sets of 5 reps of upright cable rows with the weight stack maxed.

My diet didn’t change at all – here’s what I ate today…

• 1 cup of cottage cheese
• 1 cup of cottage cheese
• 3 cups of green tea
• 2 cups of cooked ground beef
• 3 cups of beef brisket
• 2 cups of spinach (in a salad)
• 1 tbs of ranch dressing
• 3 cups of beef brisket
• 1/2 cup of walnuts
• 1/2 cup of cheese
• 3 eggs fried in olive oil

That’s all for today.  If you’re like me and you’ve never utilized a bodybuilding workout routine that consistently targets your shoulders and traps, this would be a great workout to try. Keep in mind that if you’ve never trained your shoulders before, then they have a huge capacity for strength development and growth and this workout will completely hammer all of the muscles in your shoulders and traps!

Your Friend And Trainer,

Nick

Bodybuilding Workout Routine is a post from: Gain Muscle Mass Help

Today’s journal entry is going to be short and sweet.  I’m just going to quickly go over my biceps and triceps weight lifting workout for today and list what I ate. Tomorrow I’ll make my post a bit meatier and go over my bodybuilding nutrition strategy in-depth and teach you how I came to my target calorie value and how I’ve made adjustments to my diet up to this point.

Thursday’s Weight Lifting Workout – Biceps & Triceps

Biceps Warm-Up:
Alternating Dumbbell Curl: 1 x 10, 1 x 8, 1 x 6
Work Sets: (rest interval 1.5 minutes)
Alternating Dumbbell Curl 3 sets x 5 reps
EZ Bar Curl: 3 sets x 5 reps

Triceps Warm-Up:
Skull Crushers: 1 x 10, 1 x 8, 1 x 6
Work Sets: (rest interval 1.5 minutes)
Skull Crushers: 3 sets x 5 reps
French Press: 3 sets x 5 reps

I was able to get through 3 sets of 5 reps with 55 lbs dumbbells for alternating dumbbell curls and 3 sets of 5 reps of ez bar curls with 115 lbs.  For my triceps I was able to perform 3 sets of 5 reps of skull crushers with 145 lbs and 3 sets of 5 reps of french press with 115 lbs.

Here’s what I ate today…

• 1 cup of cottage cheese
• 1 cup of cottage cheese
• 3 cups of green tea
• 2 cups of cooked ground beef
• 3 cups of beef brisket
• 2 cups of spinach (in a salad)
• 1 tbs of ranch dressing
• 3 cups of beef brisket
• 1/2 cup of walnuts
• 1/2 cup of cheese
• 3 eggs fried in olive oil

That’s all for today.  If you want a weight lifting workout that will force you arms to grow, then this is a good one. It targets the strength training repetition ranges and allows you to hit your arms hard with heavy weights – enjoy!

Your Friend And Trainer,

Nick

Weight Lifting Workout is a post from: Gain Muscle Mass Help

Today I felt that things went pretty well at the gym for my chest and back bodybuilder workout.  I really tried to bring the thunder again and hit it hard in order to stimulate some muscle growth. If I’m actually going to achieve my goal of building 25 lbs of muscle mass in 12 weeks, then I’m going to have to get serious and take advantage of every opportunity I have left to force my muscles to grow.

In order to really get things ramped up, I’m thinking of incorporating creatine monohydrate into my bodybuilding nutrition and supplement strategy.  I love creatine monohydrate and have always noticed some pretty good increases in my strength levels after loading. I figure that if nothing else creatine will help me blast through my bodybuilder workouts with heavier training weights and a new level of focus that always comes when i excitedly incorporate something new into my program.

In the past, whenever I’ve used creatine I’ve always just blindly followed along with the manufacturers recommendations.  This time around, I’ve decided to “do it right” and dose out my creatine monohydrate  based on the recommendations of Dr. Alfredo Franco-Obregón in his book Creatine A Practical Guide. Inside of this manual Franco-Obregón explains in detail exactly how to calculate the amount of creatine monohydrate your muscles really need (not the exaggerated quantities that the supplement companies tell you to use).

I highly recommend the book, and I’ll keep you all posted on my results as I work creatine monohydrate into my supplement strategy. If you’re interested, you can check out the Creatine Monohydrate Guide Here

My Bodybuilder Workout – Chest & Back

Warm-Up:
Incline Press: 1 x 10, 1 x 8, 1 x 6
Work Sets: (rest interval 1.5 minutes)
Incline Press: 3 sets x 5 reps
Bench Press: 3 sets x 5 reps

Warm-Up:
Barbell Rows: 1 x 10, 1 x 8, 1 x 6
Work Sets: (rest interval 1.5 minutes)
Barbell Rows: 3 sets x 5 reps
Pulldowns: 3 sets x 5 reps

I was able to get through 3 sets of 5 reps with 225 lbs for incline press and 3 sets of 5 reps of bench press with 245 lbs.  For my back I was able to perform 3 sets of 5 reps of bent rows with 225 lbs and 3 sets of 5 reps of lat pulldowns with the 200 lbs.

Here’s my bodybuilding nutrition outline for today…

• 1 cup of cottage cheese
• 1 cup of cottage cheese
• 3 cups of green tea
• 2 cups of cooked ground beef
• 3 cups of beef brisket
• 2 cups of cooked spinach (sauteed in a pat of butter)
• 3 cups of beef brisket
• 1/2 cup of walnuts
• 1/2 cup of cheese
• 3 eggs fried in olive oil

That’s it for today’s journal entry. Give this bodybuilder workout a try if you want to build some strength and muscle mass in your chest and back.  I’ve been performing variations of this basic chest and back workout for over 10 years with excellent results!

Your Friend And Trainer,

Nick

Bodybuilder Workout is a post from: Gain Muscle Mass Help

Yesterday I headed off to the gym ready to rip into my bodybuilding leg workout with some intensity. I was pretty excited to get back to the gym and start working towards my goals after the weekend off. This week the Muscle Mass Advantage workouts are switching gears again and forcing me to train in the 4 – 6 repetition range for a decent amount of sets (6) for each body part.

I’m mot sure why, but I absolutely love to train in the 4 – 6 rep range.  I start to get excited just thinking about it…I guess it probably has something to do with the fact that I can train heavy in this repetition range – especially during my leg workouts! The “hard and heavy” style of training has always allowed me to stimulate some serious muscle growth quickly, so I’m anxious to see just how it pans out during week 6 of my body transformation.

Week 6 Bodybuilding Leg Workout

Warm-Up:
Barbell Squat: 1 x 10, 1 x 8, 1 x 6
Work Sets: (rest interval 1.5 minutes)
Barbell Squat: 6 sets x 5 reps
Leg Press: 3 sets x 5 reps

Warm-Up:
Stiff Leg Deadlift: 1 x 10, 1 x 8, 1 x 6
Work Sets: (rest interval 1.5 minutes)
Stiff Leg Deadlift: 6 sets x 5 reps
Leg Curls: 3 sets x 5 reps

I was able to pound out 6 sets of 5 reps with 315 lbs for barbell squats and 3 sets of Leg press with 6 plates on each side.  For my hamstrings I was able to perform 6 sets of 5 reps of stiff legged deadlift with 275lbs and 3 sets of 5 reps of leg curls with the machine set to #14.

As far as my bodybuilding nutrition plan goes,I decided to pretty much stick with that exact same menu that I ate last week.  I felt like I had a decent amount of energy during the week and I really felt full most of the time. I was happy with the results, as I was able to strip off some body fat last week all the while increasing my strength levels a bit, so I just thought that it made sense to ride it out.  There’s no sense in making changes to something if it’s working well for you – just let it ride and make the changes as your progress starts to slow down.

Here’s my bodybuilding nutrition outline for today…

• 1 cup of cottage cheese
• 1 cup of cottage cheese
• 3 cups of green tea
• 2 cups of cooked ground beef
• 3 cups of beef brisket
• 2 cups of cooked spinach (sauteed in a pat of butter)
• 3 cups of beef brisket
• 1/2 cup of walnuts
• 1/2 cup of cheese
• 3 eggs fried in olive oil

Well, that’s it for today’s body transformation journal entry. If you’re looking for a great bodybuilding leg workout and you don’t mind the challenge go ahead and give this workout a try. If you attack it with a sense of urgency and train with weights that are challenging for you, your leg muscles will get stronger and you’ll build some muscle mass in your lower body.

Your Friend And Trainer,

Nick

Bodybuilding Leg Workout is a post from: Gain Muscle Mass Help

Last week I really dropped the ball as far as my body transformation journal entries, so today I’m going to summarize my week 5 bodybuilding workouts and basically try to cover the entire week of journal entries in one post. I’m not sure why I had such a hard time logging in and writing my posts ( I think it had something to do with the celebration of my 32nd birthday on Friday – man I’m feeling old!), but today we’ll get all caught up and back on track.

As far as my week 5 Muscle Mass Advantage bodybuilding workouts,I felt like it was a pretty good week at the gym. I was able to increase my training weights on almost every  lift and I really started to feel like I was getting into decent shape. Typically I start to hit a mental wall around week 5 or 6 of my training cycles, but for some reason I haven’t experienced any problems yet – it feels great to hit the gym and my body definitely does not feel like it’s being over trained. I think that I’ll be able to blast out some very intense and productive muscle building workouts over the remainder of this 12 week training cycle – it should lead to some serious muscle growth!

This week, I really made an effort to mix in more aerobic exercise sessions.  The closer I get to the 12 week deadline, the more I’m going to ramp up my cardio workouts.  I’m not sure why, but even if I’ve got my bodybuilding nutrition plan dialed in to a “T”, I still need to feel like I’m actively stripping off body fat – and for me a few extra cardio sessions a week is the way to make that happen. I was able to fit in (4) 20 minute cardio workouts this week in between the bodybuilding workouts. I really didn’t kill myself as far as intensity goes, I just jogged for 20 minutes at about a 9 minute mile pace. With my cardio workouts, I just try to get in and pound out a quick 2 mile run.

The Week 5 Bodybuilding Workouts

Monday’s Bodybuilding Workout – Legs

Warm-Up:
Barbell Squat: 1 x 10, 1 x 8, 1 x 6
Work Sets: (rest interval 1.5 minutes)
Barbell Squat: 3 sets x 10 – 12 reps

Warm-Up:
Stiff Leg Deadlift: 1 x 10, 1 x 8, 1 x 6
Work Sets: (rest interval 1.5 minutes)
Stiff Leg Deadlift: 3 sets x 10 – 12 reps

I was able to perform 3 sets of 10 reps of barbell squats with 245 lbs and 3 sets of 12 reps of stiff leg deadlift with 215 lbs. I sort of felt like I was taking it too easy on this workout, but at this point I really don’t want to risk any sort of muscular or joint injury so my motto this week was “easy does it”.  The one area where I really stuck with the bodybuilding workouts was the rest intervals.  I was meticulous about hitting my rest intervals exactly without cheating to rest longer than prescribed. This really made the workout tough, even with the light training weights. By the middle of my squat sets (around reps 6 – 10), my heart felt like it was going to jump out of my chest!

Tuesday’s Bodybuilding Workout – Biceps & Triceps

Warm-Up:
Straight Bar Curl: 1 x 10, 1 x 8, 1 x 6
Work Sets: (rest interval 1.5 minutes)
Straight Bar Curl: 3 sets x 10 -12  reps

Warm-Up:
Skull Crushers: 1 x 10, 1 x 8, 1 x 6
Work Sets: (rest interval 1.5 minutes)
Skull Crushers: 3 sets x 10 12 reps

For this workout, I was able to grind through 3 sets of 12 reps of straight bar curl with 95 lbs and 3 sets of 12 reps of skull crushers with 115lbs. I felt like this bodybuilding workout went about the same as Mondays workout – light training weights, but difficult due to the somewhat short rest interval between sets. all in all a pretty decent bicep and triceps workout!

Wednesday’s Bodybuilder Workout – Chest & Back

Warm-Up:
Incline Press: 1 x 10, 1 x 8, 1 x 6
Work Sets: (rest interval 1.5 minutes)
Incline Press: 3 sets x 10 – 12 reps

Warm-Up:
Dumbell  Rows: 1 x 10, 1 x 8, 1 x 6
Work Sets: (rest interval 1.5 minutes)
Dumbbell Rows: 3 sets x 10 -12 reps

I was able to pound out 1 set of 9 reps of  incline press with 205 lbs, but I had to lower the weight to 185 for the next 2 sets of 10 reps.  As far as dumbbell rows, I was able to get through 3 sets of 12 reps with 75 lb dumbbells.

Friday’s Bodybuilder Workout - Shoulders & Traps

Warm-Up:
Shoulder Press: 1 x 10, 1 x 8, 1 x 6
Work Sets: (rest interval 1.5 minutes)
Shoulder Press: 3 sets x  10 -12 reps

Warm-Up:
Upright Rows: 1 x 10, 1 x 8, 1 x 6
Work Sets: (rest interval 1.5 minutes)
Upright Rows: 3 sets x 10 -12 reps

On Friday, I was able to perform 2 sets of 10 reps of shoulder press with 135 lbs, then I had to lower the weight to 115 for the final set of 10 reps. For upright rows, I cranked out 3 sets of 10 reps with 115 lbs. By the end of this workout, my shoulders and traps were on fire…it felt great!

Well, that’s all for my week 5 bodybuilding workouts summary and catch up journal entries. Later this evening, I’m going to write a short summary post updating everyone about my week 5 bodybuilding nutrition plan. Next week I plan to get back on track and post a journal entry each day, but I never really know how busy the week is going to be for me.  I fit’s a choice between hitting the gym and preparing my food 0r the daily journal entries, then you may be reading another catch up post next week as well – but I think I can manage at least a few posts. This bodybuilding workouts summary and catch up posts will take the place of the usual workout summary post, and I really hope that having all of the bodybuilding workouts on one page will help all of you who are following along with these Muscle Mass Advantage workouts.

Your Friend And Trainer,

Nick

Week 5 Bodybuilding Workouts is a post from: Gain Muscle Mass Help