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High intense workouts. Prob in the best shape of my life.
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Background
I guess it started with wrestling in high school. There is no team to help you out! It's just you, one on one. With all the training we had to do, I just kept it going.
When I workout, it's my time! I challenge myself everyday. You sit there staring at the weights, and your mind is like, "I can't lift that". But it doesnt' stop you from reaching for the weights and giving it everything you got. The rewards from your hard work shows, and you're the only one that can take credit for it! Weight training always gives me a sense of accomplishment, which spills over into real life. It helps build confidence as well as self esteem. You start to really understand yourself, body and what motivates you.
blacked's Progress & Goals
blacked's Program
My Workout Program View My Full Workout Program
My Workout Program
Monday
Shoulders/ upper back
4sets x 10 reps seated lateral raises 10-15lbs same weight
4sets x 10 reps front dumbbell raises 10-15lbs same weight
3sets x 8 reps seated dumbbell press enough weight to make it challenging.
3sets x 10 reps dumbbell shoulder shrugs
3sets x 8 reps standing single arm dumbbell row
3sets x 10 reps rear lateral raises ( machine for this exercise)
3sets x 10 cable row
Wide grip pull ups with weights 6 sets as many as you can do
Tuesday
Chest/abs
Warm up-Dumbbell press with medicine ball ( light weight) 30 lbs
3sets x 10reps Swiss-ball dumbbell chest press
3sets x 10reps Swiss-ball incline chest press
Workout
4sets x 8 reps barbell bench press. Lay a folded towel on your chest. Lower bar so it touches the towel then push up. You don't have to go heavy, just enough so that's it challenging.
3sets x 10reps incline dumbbell bench press
4sets x 12 reps dips with weights followed by 2sets x 10 push ups
2sets x 10 decline barbel or dumbbell press
3sets x 15 dumbbell or cable flies.
Abs 4-5 different exercises. Create a mini circuit between the four. Set a goal for 100 of each. Rotate between them until you hit it.
Wednesday
Legs( I prefer isolating this muscle group to give your upper body a rest.
3sets x 10 reps barbell squats
3sets x 10 reps leg press
4sets x10 reps dumbbell split squat
3sets x 8 reps leg extensions (machine)
3sets x 8 reps hamstring extensions (machine)
Im really targeting my back...so I do weighted pull ups.
Stretch
Thursday
Triceps/ biceps
3sets x 10 reps standing barbel curls
3sets x 10 reps seated dumbbell curls
3sets x 8 reps hammer curls
2sets 10 reps preacher curls
Triceps
3sets x 12 reps ez-bar lying triceps extensions
3sets x 12reps wide grip cable press down
3sets x 8 reps dumbbell kickbacks
3sets x 8 single arm press down
Ab routine!
If you workout more then 4 days...you can spilt the exercises or use the 5th day as a free day. Doing one exercise from each muscle group 3 sets x 10 reps with lite weight. I also do some ab work on Sunday at home for about an hour.
My Nutrition Program View My Full Nutrition Program
My Supplement Program View My Full Supplement Program
My Motivation Program View My Full Motivation Program
My Motivation Program
About blacked
C-ron304
works hard!
i was in the same postion
and im makin good progess
and just seening him do what he doing
makes me wantt to go harder.
i want a body like that! (no homo)
ChanandJon
seeing the gains that he made in less than a year
Latest Forum Posts
Latest BodyBlog Entries
Updated Workout Program
Posted in Training : Dec 28, 2010 6:11pmGet to Know Your Body
Posted in Training : Dec 28, 2010 6:11pmThere are thousands of workout programs and nutrition plans out there, but how do you know what's best for you? Everyone is different and there are several factors that play a part in developing our bodies such as: genetics, height, weight, and metabolism, bone structure and so on. Take the time to see how your body responds to certain workouts are nutrition plans. There is no cookie cutter way to developing your body. Another person’s workout or nutrition plan might not work for you the way it works for him or her...our bodies are different. It's good to use
...Workout Program
Posted in Training : Dec 28, 2010 6:11pmHere is a snapshot of what my workout program looks like! Although I don't have a set routine from week to week, these exercises are the core of my workout programs. If you try it out, be sure to let me know how it works for you!
Monday (Back/Abs)
Warm up (50 dips/50 Front Hanging Knee Raises) 4x10 One-Arm Cable Row 4x10 Lat Pulldown 3x10 Snatch Pull 4x10 Seated Cable row/ followed by 5 min on the row machine Then I do 30 min of abs using various exercises. Tuesday (Chest) Warm up (5 min of Jump Rope) 4x15 Cable Fly 4x10 Bench press (I rotate between barbell and dumbbells)...Visitor Comments
blacked is now friends with Flikonz.