Back Workout

Decided to start off on a heavy strength explosive movement that I will be doing once or maybe even twice a week – The Hang Clean.

– Hang Clean:
10 x 95 lbs
8 x 135 lbs
5 x 195 lbs
5 x 215 lbs
2 x 235 lbs
Note: First time doing this for about two or three weeks, and felt very controlled and explosive, which surprised me.

– Wide Grip Pull Ups: Hanging Plate
10 x 25 lbs
9 x 30 lbs
7 x 35 lbs – 7 x 15 lbs – 5 x bodyweight

– Close Grip Lat Pull Downs (Neutral Grip):
12 x 90 lbs
10 x 110 lbs
10 x 130 lbs
7 x 150 lbs

– One Arm DB Rows:
10 x 60 lbs
10 x 65 lbs
8 x 70 lbs
Note: Kept this entirely a strict movement and felt the fatigue set in since this is my first back workout since surgery.

– Low Machine Row:
10 x 90 lbs
10 x 160 lbs
8 x 170 lbs

– Mid Seated Cable Row:
10 x 90 lbs
10 x 110lbs
7 x 130 lbs – 6 x 90 lbs – 8 x 60 lbs

Post Workout shakes were the same, but one thing I have been trying to do is eating 4 larger meals a day rather than 6-7 smaller meals. Layne Norton has researched this and evidence shows that bigger meals spread throughout the day will actually increase anabolism when compared to 6-7 meals a day. This has something to do with your body’s production of glucose. With continuous food coming into your system, you have no need for your body to produce it’s on glucose. Therefore, it’s better to space your meals out and eat larger portions. But anyway, I kept this workout to a minimum due to the muscles still adjusting from such a long break. My body feels so broken down, but honestly I can see growth already setting in. Don’t forget to follow me on twitter! @AdamNeth

Revamping the Legs

This is the first leg workout for probably 2 1/2 weeks, and it clearly showed. 

LEG DAY:
– Deep Squats Below Parellel:
12 x 135 lbs
8 x 225 lbs
5 x 275 lbs
Note: My last squat workout I had hit a PR of 330 lbs x 5 reps.  My strength will sky rocket back up there, but I was so discouraged.

-Leg Press:
10 x 90 lbs
10 x 180 lbs
10 x 270 lbs
10 x 360 lbs
Note: Could have increased poundage but noticed extreme tightness in my hamstrings; therefore, I stopped before I injured myself.  Trying to build myself up, not tear myself down.

SUPERSET
-Wide Stance Dumbell Squats:
20 x 90 lbs
20 x 90 lbs
20 x 90 lbs
-Barbell Calf Raises:
15 x 185 lbs
15 x 185 lbs
15 x 185 lbs

-Lying Leg Curls
12 x 60 lbs
10 x 90 lbs
10 x 110 lbs
4 x 130 lbs – 6 x 80 lbs – 8 x 50 lbs
Note: Felt great, really good contractions.

SUPERSET
–Leg Extensions:
10 x 50 lbs
10 x 90 lbs
10 x 130 lbs
10 x 140 lbs
8 x 180 lbs
-Seated Calf Raises:
15 x 70 lbs
15 x 90 lbs
15 x 90 lbs
Note: Sweating extremely after completeing my leg workout, felt great to get moving ’em moving again.

AB CIRCUIT: Complete one after another until 3 total circuits are complete.
-Hanging Knee Raises:
15 reps
10 reps
10 reps
-Overhead Cable Crunches:
25 x 80 lbs
20 x 80 lbs
15 x 80 lbs
-Upper Oblique Cable Crunch: Perform each side individually.
20 x 20 lbs
15 x 30 lbs
15 x 30 lbs
-Side Twists with Ball:
30 x 10 lbs
30 x 10 lbs
20 x 10 lbs
-Hanging Knee Raises with Arms Locked In/Curl Chest In:
15 x Bodyweight
15 x Bodyweight
15 x Bodyweight

Pre Workout Meal and Biceps

Here is the meal I prepared and ate about 90 minutes before starting my workout. It consisted of 3 whole eggs, 2 egg whites, 1 sweet potato (over 1 lb), mixed lettuces with spinach thrown in, blueberries, and strawberries. I decided to make my own salad dressing with lemon juice, spices, and olive oil, which I will keep to myself since it tasted like vomit. After throwing this down the hatch, I supplemented to meet my protein requirements with 1 scoop of Scivation Whey.

Pre-Workout:
3 NO3 Black Chrome Capsules
1 scoop of Cellucor’s C4 Extreme
3 grams of Creatine Monohydrate

Biceps Workout:
-Straight Bar Shoulder Width Barbell Curls:
20 x 45 lbs
12 x 65 lbs
10 x 95 lbs
8 x 105 lbs
4 x 115 lbs – 5 x 70 lbs – 6 x 55 lbs – 10 x 45 lbs
Note: First day back while training biceps, I had a great pump going. My weights went down, but that’s okay because I’ll gain it back real quick.

SuperSET
-EZ Curl Bar Preacher Curls Inside Grip:
12 x 55 lbs
12 x 55 lbs
6 x 75 lbs – 2 negative reps
Note: Superset the preacher curls with DB hammer curls.

-Dumbbell Hammer Curls:
10 x 25 lbs
10 x 25 lbs
6~8 x 30 lbs
Note: Really saw the separation in my biceps from this, great pump!

Surfing the Rack:
I just went from 40 lb DB’s, 35 lb DB’s, 30 lb DB’s, 25 lb DB’s, 15 lb DB’s. Performed different types of exercises ranging from hammer curls, to cross body curls, to regular curls, to rotating curls, etc. Busted out as many as I possibly could on each weight, then immediately went to the lower weight. After that, I performed 1 set of (21’s), but instead I did 30’s. GREAT pump from this, well satisfied.

Ab Circuit: Perform this 2-3 times.
Flutter Kicks x Failure
Sit Ups x Failure
Mountain Climbers x Failure
Russian Twist with 25 lb plate x Failure
Note: I only managed 2 full circuits because my abs have still not adapted from the 2 week long break. Stay tuned for more workouts, reviews, and pictures! Thanks for reading!

Supplementation

Here is my current supplementation list now that I’m finally back in the gym.

Upon waking up: 1 scoop of Scivation whey (until it’s empty), 2 fish oils, and 3 Optimen multivitamin.

Pre-Workout: NO3 Chrome Black and Cellucor’s C4 Extreme. 2-3 grams of creatine monohydrate.

Post Workout: 2 scoops of Optimum Nutrition 100 % Gold Standard Whey and 1 scoop of Vitargo S2 GENR8. 2-3 grams of creatine monohydrate.

Before Bed: 1 scoop of Optimum Nutrition Casein Protein.

Today was my first day in the gym in two weeks, and I could definitely tell. After a few sets of dips and shoulder presses, my body felt so fatigued. I’m hoping my body adapts quickly so I can pick up where I had left off. I did the “HEADSTRONG” workout from Greg Plitt. Definitely a killer workout for shoulders and triceps.

Tomorrow, I’ll be hitting biceps and possibly legs, depending on how my body reacts to this beating it took today.

Also, keep a lookout as I will be reviewing GENR8, and all of the new additions of Optimum Nutrition products. I chose the Rocky Road Whey, and Chocolate Cake Batter Casein.