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Chest Day:
Before starting, had to make sure to really warm up my Delts and rotator as they’ve been super tight for the past few weeks.
Dumbbell Chest Press:
3 Warm-Up set of 6 and then 3 working sets of 8 reps.Bar bell Incline:
1 Warm-up set of 6 and then 3 working sets of 8.Machine Flies:
4 working sets of 8Dips:
2 sets to failure keeping tension on chest.Pedro,
Yes, I’ve been working with John for several years and he and I have put together a strategic program to really help improve my weaker areas.
Back Day:
With back and chest being two areas that need the most work, I make sure to target those earlier in the week after a restful weekend.
1-Arm Barbell Rows:
2 Warm-Ups of 10 and then 3 working sets of 10. (Last set was tough)T-Bar Rows:
2 Warm-Ups of 8 and then 3 working sets of 8 reps.V-Bar Pulldown:
1 Warm-Up of 10 and then 4 working sets of 10 reps. Last set was a rest pause set where I stop and caught my breath and pumped out a few additional reps.Pullovers:
1 Warm-Up of 10 and then 3 working sets of 10. (Best for building thick lats)Rack Pulls:
These were done pulling the bar against the rack and keeping content tension on back. With doing so, I only come up 3/4 of the way up and really squeeze my back.5 sets of 5 reps
Hey Tyler,
I had to take that day off due to shoulder pain. Since the show I’ve been taking it easy with training and for me when I do that, everything starts to hurt which I why I hate taking time off from training.
But this past week my shoulder and rotator was killing me so I went to my therapist and got cupping, graston and DMS work done and it feels good right now. I’ll def get some chest footage for you soon!
French Bodybuilder,
Are you referring to the leg training I posted last week? There was only 1 exercise done for hamstrings.
Sameer,
I’m old school when it comes to training. A lot of guys do 1-2 warmups and then go right into their max/heavy set.
How I train is I do a warm-up set and then add a few pounds and shoot for my target reps. Then add a bit more weight and repeat. Then add more again and repeat. I work my way up adding weight as I go and continue to shoot for the same amount of reps. My last set will be the set that is the hardest or that I fall short in reps. So that can be anywhere between 4-6 sets.
Hey Pedro,
As far as my nutrition stack:
Post-Cardio:
Greens Powders
Glutamine
Lemon
Tudca
NAC
Liver Pills
ProbioticsPre-Workout:
Pump Surge (pre-workout)
5g Creatine
25g Vitargo
10g BCAAIntra:
20g BCAA
20g VitargoPost:
60g whey ProteinHey Tyler,
Everyone’s got different technique when it comes to training. Some like to really slowly contract and hold while others just go all out and move the weight. I’ve personally been one to just lift heavy and bang the weights but that’s what’s worked for me. But regardless of which way you train, you always have to keep in mind and the body part you are trying to work and connect and contract as best you can and make sure to get a full deep stretch each rep.
Hey Wade!
Thank you!
I rest 90 seconds between sets and 3-4 mins between actual exercises, as I walked to the next exercise and set it up.
Hey Pedro!
Current training split:
Mon-Back/Biceps
Tues-Chest/Tris
Wedn-Legs
Thur-OFF
Fri-Back/Biceps
Sat-Chest/DeltsNutrition:
o Meal 1
§ 80g – Cream of Rice
12g – PB2 (powder peanut butter)
1 Banana
196g – 99% Ground Turkey OR Chicken breast cookedo Meal 2
§ 210g – Jasmine Rice cooked
196g – 96/4 Ground Beef Cooked
75g – Fresh Green beans cookedMeal 3
§ 250g – Pasta Cooked
1/2c Pasta Sauce
196g – 99% Lean ground turkey cookedMeal 4 –
§ 2 Bagels
30g – Jam
30g – Almond or Peanut Butter
60g – True Nutrition Whey Isolateo Post Workout Meal
50g Whey Isolate
100g Cream of Rice
20g Honey
12g PB2o Meal 6
§ 300g – Yukon Potato OR if you want Alexia Fries on training days
196g – Lean ground beefCHEST/TRIS
Still slowing getting my strength back and Delts seem to be a bit tight, which of course effects pressing movements but I did what I could. Again, not being overly hard on myself as I’m just getting back into training.
Dumbbell Flat Press:
2 Warm-up sets/3 Working set of 8 repsSmith Incline Press:
1 Warm-up/3 Working sets of 6 reps and then did one drop set and did as many reps as possible.Played Loaded Press:
3 Working sets of 8 and then 1 drop set.Cable Flies:
-4 sets of 8 (no warmup)Tris:
V-Bar press down:
2 Warm-ups/4 Working sets of 10 repsDumbbell extensions:
4 sets of 10 reps (no warmup)Pressdowns:
Here I used the assisted pull-up pad and pushed with my elbow flared out. I did 3 sets to failure. My reps were 15, 15, 12, 10. Kept rest only 30 seconds. Amazing pump!!BACK TRAINING:
1 Arm Barbell Rows:
2 Warm-Ups/3 Working sets of 8 repsT-Bar Rows:
2 Warm-ups/3 Working sets of 8 repsUnderhand Rows w/EZ Bar
1 Warm-up/3 Working Sets of 10 repsDumbbell Pullovers:
1 Warm-up/3 Working sets of 8 repsWeighted Hypers:
3 Sets of 10Also, did 25 min fasted cardio this morning. I’ll be including cardio 4x per week during my grow-season.
Absolutely Matt! This past season had really fired me up for what’s to come!
My goal is to win the 212 Olympia. Can I? Absolutely! No one can stop me but me. Many many say I’m crazy or delusional but these are the same people that laughed and told me after winning the NPC Nationals as a Bantamweight (143lbs) that I’d never win a pro show; that I’d never be a good pro; that I should just retire because my career was over.
Well…who’s laughing now? I’ve always believed in myself and always put 110% into everything I do. So yes…I can and WILL win the 212 Olympia!
So this past week has been what I called a rest week for me. My last show was just two weeks ago so with just coming off a show, the long flight (14 hours) and just having a long season overall (5 shows) my body was just shot . So I decided to let this week go as my body felt so I only trained 3 or 4 times this week, ate whatever I desired and slept a ton!
Last night we decided to train legs but again, I’m only 2 weeks post show so my strength is not yet 100% but I definitely still had a good workout. My workout looked like this:
Sanding Calves:
2 Warmups/4 Working Sets of 10 repsSeated Calf Raise:
2 Sets to failureSeated Leg Curl:
2 Warm-up/4 Working Sets of 10 repsExtensions:
2 Warm-up/3 Sets of 12 repsLeg Press:
2 Warm-up/4 Working Sets of 12 repsV-Bar Squats:
1 Warm-up/ 3 Working Sets of 10 repsAgain, wasn’t a normal session but just wanted to get some blood into the legs versus doing nothing. Once that was done, I did 20 min on the stair-master to finish things off.
