Bodybuilder Workout
Posted by Gain Muscle Mass on Mar 2, 2010 in My Body Transformation, Weight Lifting Workouts | 16 commentsArvada, Colorado USA
Nick Andrade’s Body Transformation Log – Day 35 Bodybuilder Workout
Objective: To Burn Fat Gain Muscle Mass And Transform My Body In 12 Weeks
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
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Zune and iPod: Most people compare the Zune to the Touch, but after seeing how slim and surprisingly small and light it is, I consider it to be a rather unique hybrid that combines qualities of both the Touch and the Nano. It’s very colorful and lovely OLED screen is slightly smaller than the touch screen, but the player itself feels quite a bit smaller and lighter. It weighs about 2/3 as much, and is noticeably smaller in width and height, while being just a hair thicker.
I’ll gear this review to 2 types of people: current Zune owners who are considering an upgrade, and people trying to decide between a Zune and an iPod. (There are other players worth considering out there, like the Sony Walkman X, but I hope this gives you enough info to make an informed decision of the Zune vs players other than the iPod line as well.)
Between me and my husband we’ve owned more MP3 players over the years than I can count, including Sansas, iRivers, iPods (classic & touch), the Ibiza Rhapsody, etc. But, the last few years I’ve settled down to one line of players. Why? Because I was happy to discover how well-designed and fun to use the underappreciated (and widely mocked) Zunes are.
If you’re still on the fence: grab your favorite earphones, head down to a Best Buy and ask to plug them into a Zune then an iPod and see which one sounds better to you, and which interface makes you smile more. Then you’ll know which is right for you.
The new Zune browser is surprisingly good, but not as good as the iPod’s. It works well, but isn’t as fast as Safari, and has a clunkier interface. If you occasionally plan on using the web browser that’s not an issue, but if you’re planning to browse the web alot from your PMP then the iPod’s larger screen and better browser may be important.
Sorry for the huge review, but I’m really loving the new Zune, and hope this, as well as the excellent reviews some other people have written, will help you decide if it’s the right choice for you.
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Zune and iPod: Most people compare the Zune to the Touch, but after seeing how slim and surprisingly small and light it is, I consider it to be a rather unique hybrid that combines qualities of both the Touch and the Nano. It’s very colorful and lovely OLED screen is slightly smaller than the touch screen, but the player itself feels quite a bit smaller and lighter. It weighs about 2/3 as much, and is noticeably smaller in width and height, while being just a hair thicker.
Apple now has Rhapsody as an app, which is a great start, but it is currently hampered by the inability to store locally on your iPod, and has a dismal 64kbps bit rate. If this changes, then it will somewhat negate this advantage for the Zune, but the 10 songs per month will still be a big plus in Zune Pass’ favor.
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Between me and my husband we’ve owned more MP3 players over the years than I can count, including Sansas, iRivers, iPods (classic & touch), the Ibiza Rhapsody, etc. But, the last few years I’ve settled down to one line of players. Why? Because I was happy to discover how well-designed and fun to use the underappreciated (and widely mocked) Zunes are.
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