5/10/12 DESTROY YOUR SHOULDERS!!

SHOULDERS.. Who doesn't want cannon ball DELTS?!!! 

I cannot stress how important a good warm-up you need.

The Title says it all... I injured my shoulder a while ago by not having a proper warm-up. 

Never again have I engaged in a workout without having a blood pumping warmup.


Always climb your weight to your working set.  


For today's shoulder workout I warmed-up with 25lbs dumbbells doing Arnold-presses for 10 repetitions, 40 lbs Military-press for 5 repetitions, 55 lbs for 5 repetitions, 65 for 5 repetitions, then Finally...

Working set: 75lb dumbbell Military press for 5 repetitions for a total of 5 sets.


My 6'4 Frost Giant of a friend, showed me a KILLER circuit workout that will Target every muscle head of the shoulders, it goes like this..


While standing tall with 10lb dumbbells on each hand, start doing front delt raises for 10 repetitions simultaneously. After those 10 reps, without resting continue on doing 10 more repetitions of front rowing, like you're rowing oars on a shredded viking boat. Lastly, still without rest! Hold the dumbbells close to your chest, and shoot straight out to the side of you for 10 repetitions.. 
Now rest for 30 seconds, and repeat this workout for a total of 3 sets. 


At this point my shoulders are filled up with blood, and about ready to explode..


Onto the next workout!

I toyed with 20lb dumbbells for 


 Incline bench dumbbell rows.


5 gruesome sets of 20 repetitions.. 



Really gets the rear delt crying in agony..

 


Finished off the routine by shrugging dumbbells for a total of  3 sets. 

    Set 1:65lb dumbbells for 20reps

      Set 2:85lb dumbbells for 20reps 

   Set 3:100 dumbbells for 20reps

 

5/4/12 DEADLIFT DAY

FUUARK!! It's been a while, update.

                       GAINS. GAINS. GAINS.

Getting shredded like a SICKCNT, nuff said.

People ask me, " DK, how did you get so big?"

I reply... "train like a fucking, BEAST."

First of all..You got to WANT IT!

nothing is stopping you besides yourself.

Get shredded or die Mirin.

"Strength does not come from physical capacity. 

It comes from an indomitable will." 

– Mahatma Gandhi

Week 2: Monday 5X5 workout

Squats 5x185lbs x5

Dead lifts 5x195lbs x5

Military dumbbell press 5x55lbs x5

Weighted-pullups 5x5 25lb plate

Accessory exercise: Hammer curls 35lbs 10x5

NOT EATING ENOUGH... MUST EAT TO GROW GRR.

Week 1: Saturday 5X5 workout

I was suppose to work out on Friday but didn't have transportation to the gym.

Squats 5x165lbs x5

Decline Dumbbell press 5x45lbs x5

Bent over rows 5x115lbs x5

Hanging leg lifts 10x5

Cable ab crunches 220lbs 5x5

Machine decline chest flies 110lbs 5x5, felt like adding this in to get some shape to my chest.

accessory exercise: Skull crushers 60lbs 10x2 

1-10 difficulty, 4.   I felt as if these weights are too light, but the goal isn't to feel sore, nor pumped. It's to build a strong foundation in all of your lifts, and gradually get stronger with proper form.

2-1-12 Update/Plans to Bulk

 I am a true ectomorph and my body weight is 75.2kg(166lbs). I want to add more size to my frame(180lbs), however I've been in that 155-170lbs barrier for a long time now.. and it's time to break out of it. when I first walked into a gym, I had no idea about body types back then. I assumed (like most beginners do) that the more I worked out the bigger I would get.Throughout my time spent working out, I never really focused on my nutrition.Some have it easy to gain weight and some don't, thats just the way it is. 

I haven't been eating that much.. 3 square meals a day.Unfortunately I have a very fast metabolism too..so i must eat more than usual. 
Here is what I'll focus on to start gaining some mass.

1. Eat 1.2 grams of protein per pound of body weight each day.
2. Eat 4 grams of carbohydrates per pound of body weight each day.
3. Eat 0.5 grams of fat per pound of body weight each day.

Protein: 199.2grams= 796.8calories
carbohydrates: 664grams= 2,656calories
fats: 83grams= 747calories

Total Calorie intake: 4199.8 


With this bulk up eating plan, I will definitely start eating 6 meals per day, every 3 hours to reach my weight goal. Lastly, I'm going to purchase Whey protein isolate and Creatine to boost my gains. It's time to get serious!

Lat spurd

Double back bicep with crappy lighting

 

Faggy front bicep with crappy lighting

Week 1: Wednesday 5x5 workout

My working sets

Squats  5x155lbs x5

Military press 5x45lbs x5

Deadlift 5x185lbs x5

Pullups 5x5 with 25lbs

Incline dumbbell press 5x45lbs x5

Smooth ass to grass squats, didn't stall, and will definitely increase the weight by 10lbs

Military press was okay, I struggled to bring my left shoulder up on the 5th set, due to an accident at the gym. increasing the weight by 10lbs

Deadlifts were perfect! my form was on point, left behind some leg

hairs. switching things up and making Wednesday deadlift day instead of Monday. Increasing the weight by 10lbs.

Did 5 muscle ups to warm up along with some normal pullups. Went wide grip

with a 25lb dumbbell for 3sets, then 2sets with  a closer grip. Increasing the weight by 5lbs.

Decided to work with dumbbells instead of barbel for chest because of my imbalance. I decided to compromise my chest days by making, Monday flat dumbbell press, Wednesday dumbbell incline press, and obviously decline dumbbell press for Friday.

I have high expectations for my strength gains. so far so good, only thing i need to work on is my diet.