Finally, FINALLY my schedule is solid again, and I’m able to really dig in and get this shit going.
Because of the part-time gig I have, I’m finally going to be able to afford enough food & supplements for a real bulk. I’m gonna go at it real hard. I’m eating a lot of PB&J sandwiches, bananas, apple sauce, my precious pancakes, oatmeal, nutty buddy bars, and protein shakes galore. I use to just be on about 150gs of protein, but now I’m shooting for 250g. I’m also gonna be able to get the good aminos, Modern BCAA, get on the Bio-Gro as well, plus Glycofuse. It’s…it’s gonna be good times.
I’m doing a modified version of Mike O’Hearn’s Powerbuilding program. He was on a 5 day schedule, but I’m doing 4 days on, 1 day off. I think all of this new change is going to really help bring out the new gains. So, rock on for that. Let’s see what happens.
Today was Shoulders.
Over-Head Press – 125×4, 4, 130×4, 4, 135×4, 4, 4
I love the low-rep/high sets with a heavy compound movement. It really gets you going for the workout, and it just feels awesome to move heavy weight.
Upright Rows – 65×10, 10, 10
I never do these, so the weight wasn’t a lot. I got a great pump in my traps & forearms, but think I’ll switch to dumbbells next time, because it started to hurt my wrists.
Front Raise – 30×15, 15, 20×15
I went down in weight because I started swinging out the reps.
Sitting Shoulder Lateral Raises – 15×10, 10, 10
An absolute must.
Rear Delt Machine Flies – 50×15, 15, 15, 15
An all too often ignored muscle that’s crucial.
Barbell Shrugs – 135×10, 10, 10, 10
I prefer these to dumbbell, because I feel them deeper down the back.
For the strength sets I rest about 3-5 minutes, but with the bodybuilding sets it’s 30 seconds, 60 at the utmost.
Alright, see you, the beautiful people, tomorrow for some Legs action.