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Finished the week off with a 2nd round of chest/Delts last night. Since I’m now doing chest twice per week, my 2nd day is considered my pump day and here I utilize more cable/machine work and only do 2-3 exercises for limited sets this day. Rest periods are kept to 1 min or so which makes the workout only 45 min-1 hour.
Plate Load Incline Press:
3 warmup sets of of 6 reps
3 working sets of of 5-8 repsMachine Press:
2 Warmup sets of 6
3 working sets of of 10 repsMachine Fly:
2 sets of 10 repsRope Pulls: (rear Delts)
2 Warmup set of 6 reps
3 working sets of 10 repsMachine Press:
2 Warmup sets of 6
2 working sets of 10 repsLeg Day!!
Leg Curls:
2 Warmup of 15 reps
2 Feeder sets of 6
2 Working sets of 8V-Squats:
2 Warmup sets of 10
2 Working sets of 8Leg Press:
2 Warmup sets of 6 reps
3 Working sets of 8-10 repsHack Squats:
1 Warmup set of 6 reps
2 Working sets of of 8 repsChest/Delts:
Decline Dumbbell Press:
1 Warmup set of 20 reps
3 Feeder sets of 6 reps
2 Working sets of of 8 repsSmith Incline Press:
1 Warmup set of 6 reps
1 Feeder set of 6 reps
2 Working sets of of 6 repsMachine Press:
2 Working sets of 6 repsDips:
2 sets to failureRear Delt Laterals:
1 Warmup set of 10 reps
2 Working sets of of 15Side Laterals:
1 Warmup set of 6
2 Working sets of of 8Hey Drew,
Feeder set is just to get a feel for a bit more weight other than the warmup and to gauge what weight I’ll go up to for my actual working set.
Hey Robert,
Training Chest & Back Twice per week with Legs once per week. And I train arms with back day and delts with chest day. So far so good!
BACK DAY!
Video will be posted soon.-Rope Pullovers:
-2 warmup sets of 15 to get things movingBanded Pull-ups:
2 sets to failure (25 reps and then 15)Chest Supported Rows:
2 Warmup sets of 15 reps
2 Feeder sets of 6 reps
2 Working sets of of 8 repsT-Bar Rows:
2 feeder sets of 6 reps
2 working sets of of 8-10 repsRack Pulls:
2 warmup set of 3 reps
1 feeder set of 5 reps
1 working set of 10 repsDumbbell Pullovers:
2 sets of 10 repsHey Isaac,
Appreciated and thank you for the questions!
1. Not eating enough! As a former wrestler, eating wasn’t something I needed to do for a sport that I had to cut in order to make weight.
So when I switched to bodybuilding, my appetite just wasn’t there so I’d only eat maybe 3-4 small meals a day not knowing eating more would have been more beneficial.2. No particular order:
-Dexter Jackson
-Flex Wheeler
-Shawn’s Ray
-Lee Labrada
-Lee Preist3. We’ve done that before with Pancakes, Eggs and Potatoes
4. I love the gym and atmosphere there in Kuwait. As long as I’d be able to still have Matt handle my nutrition/diet and my family was OK with it and taken care of, yes absolutely!
5. Tough call!
I’ve got a few guys that if they nail it, can win but on paper, it’s Roelly’s show.Back Pump Day:
This video will be posted here in the video section.Lat Pulldowns:
3 Warmup sets of 6
2 Working sets of of 10 repsAssisted Pull-ups:
3 sets to failureReverse Pulldowns:
2 Warmup sets of 6
3 Working sets 8-10 repsChest Supported Rows:
1 Warmup set of 6 reps
3 Working sets of of 10 repsHypertensions:
2 sets to failureLEG DAY:
Lying Ham Curls:
2 Warmup sets of 20 reps
4 Working sets of of 6-8 repsSS Bar Squats:
3 Warmup sets of 6 reps
2 Working sets of of 8 repsLeg Press:
3 Warmup sets of 4 reps
2 Working sets of of 10 repsRDL:
1 Warmup set of 6 reps
2 Working sets of 8 repsChest/Delts:
Decline Press:
2 Warmup sets of 15 reps
3 Working sets of 8 reps
Finished with 120lbs dumbbells for 8 and then dropset with 85lbs for 6 repsSlight Incline Smith Press:
2 Warmup sets of 6 reps
2 Working sets of 12 repsMachine Press:
1 Warmup set of 6 reps
1 Cluster set
8 reps, 6 reps, 3 reps, 2 reps. Waited 20 seconds in between each setCable Flies:
2 Sets of 10 reps with pause on final rep in the stretch positionMachine Press:
2 Warmup sets of 6 reps
3 Working sets of 8 repsDumbbell Laterals:
1 Cluster Set: Giant superset here
40lbs-10 reps
30lbs-10 reps
20 lbs-8 reps
15lb- 8 reps (slight pause at the top)Rear Delt Flies:
2 sets of 25 repsDay 1 of the new training program. Current weight at 188-190. The goal is to get to 200+ before we start prepping for the Olympia.
Low Rows:
1 warmup set of 20
3 working sets of 8 reps. Last set was the stack and only got 6 reps.Assisted Pullups:
2 Sets to failureDumbbell Rows:
1 set of 12 reps
3 working sets of of 8 repsNeutral grip pulldowns:
1 warmup set of 6
2 working sets of of 10 repsRack Pulls:
3 warmup sets of 5
1 working set of 10 repsLeg Day:
Lying Ham Curls:
2 Warmup sets of 8 reps
3 Working sets of of 10 repsLeg Press:
3 Warmup sets of 5 reps
3 Working sets of 10 repsHacks:
2 Warmup sets of 6 reps
2 Working sets of 8 repsReverse Hacks (simulate a squat)
1 Warmup of 6
2 Working sets of of 8 repsHey Wade,
Thank you!
Still keeping diet clean but the only thing that I do that works best for me is more cheat meals through the week, especially on leg and back days.
Last night I came home after training I had my bison and white rice meal and then ice cream as my bedtime snack.
When I got to bed, I couldn’t sleep and my stomach was rumbling because I was still starving so I got up and had protein pizza with ground beef as my topping.
I’m a hard gainer and have a fast metabolism so I pretty much can eat whatever I want, which I need to keep my weight up.
Hey Everyone!
The past two days have been super busy and exciting! I was in Texas with the GASP Team Training, filming content and having a blast!
We trained at Destination Dallas, which is one of Bodybuilder friendly gyms in the area. Had a ton of great equipment and amazing environment with everyone working hard!
The first day we got there we trained back and off the bat noticed the weights here were much heavier.
Rope Pullover:
3 Warmup sets of 15 reps
2 Working sets of of 10 repsChest Support Row:
2 Warmup set of 8 reps
2 Working sets of 8 repsLying Row:
So here we lay flat on our stomach and have the camber bar underneath and rowing the bar up. This was TOUGH!
2 Warmup sets of 8 reps
2 Working sets of 6 reps and then one drop set of 10 reps on the last setSeated Low Row:
2 Warmup sets of 10 reps
2 Working sets of 10 reps followed by one drop set of 10 repsDay 2: Delts/Tris
Cable side laterals:
3 Warmup sets of 12 reps
2 Working sets of 10 repsRear Pec Flies:
2 Warmup set of 15 reps
2 Working sets of 10 repsViking Press:
First time using this piece and it was absolutely HUMBLING!1 Warmup set of 6 reps
2 Working sets of 10 reps followed by a drop set of 10 repsDumbbell Side Laterals:
So here we did a normal set of side laterals superset with heavy side partials3 sets of 10 reps each set, so 60 reps in total
Prime Pushdown:
First time using this Prime Fitness attachment that allows for better contraction in the triceps.2 Warmup sets of 12 reps
2 Working sets of of 10 repsMachine Dips:
3 sets to failure
Chest Day!
Had to switch training around a bit this week and had to join the rest of the International Chest Day lifters.
Barbell Incline:
3 Warmup sets of 6 reps
2 Working sets of 8 reps
HUGE difference with this movement then past. With the pain in my shoulders lately, this movement was tough. But because I got treatment the last few weeks, they felt much better today!Dumbbell Floor Press:
2 Warmup sets of 8 reps
3 Working sets of of 8 repsIncline Dumber Flies:
1 Warmup set of 8
2 Working sets of of 10 repsCrossovers:
3 Working sets of 10 reps
