Bodybuilders Workout

2/16/2010 – Arvada, Colorado USA
Nick Andrade’s Body Transformation Log – Days 23 & 24
Objective: To Burn Fat Build Muscle And Transform My Body In 12 Weeks

Yesterday it was time to get after it again in the gym as my bodybuilders workout was focused on blasting my legs! Even though I find it tough sometimes to grind through a difficult leg workout, I always love the way my entire body feels after it’s all said and done. Each time I train my legs, I really feel like I’m making some serious progress toward my goals – probably just because I view my leg workouts as the toughest workout of the week – once it’s done, it’s all down hill from there!

I know what you’re probably all thinking right now – didn’t you just train your legs of Friday? Well…yes I did. But I noticed that I was having a hard time staying focused on my leg workouts towards the end of the week, so I thought that it would be a good idea to bump the workout to the beginning of the week,  that way I can really pour some effort into it without having to worry about being too tired to give it my all.  I also think that this move will help me out mentally – just getting through a difficult leg workout always makes me feel good, and should give me some serious momentum heading into the rest of the weeks workouts.

This week the Muscle Mass Advantage Phase II bodybuilders workouts shift up in dramatic fashion again and switch from the seemingly easy but really difficult 20 repetition range to the strength and power training bracket of 3 reps.  Before I hit the gym today, I was kind of excited to see where my strength levels are at.  It’s nice to be able to test out how your body is progressing with any type of strength gain, for my body it’s usually the first sign that things are moving in the right direction. On the other hand, if my strength levels decrease then I know that I need to make some changes to my bodybuilders workouts fast!

Monday’s Bodybuilders Workout – Legs

Warm-Up:
Barbell Squat: 1 x 10, 1 x 8, 1 x 6
Work Sets: (rest interval 1.5 minutes)
Barbell Squat: 6 sets x 3 reps

Warm-Up:
Stiff Leg Deadlift: 1 x 10, 1 x 8, 1 x 6
Work Sets: (rest interval 1.5 minutes)
Stiff Leg Deadlift: 6 sets x 3 reps

I was able to perform 2 sets of barbell squats with 315 lbs, then I had to drop the weight down to 275 for the remaining 4 sets. For my stiff leg deadlifts, I was able to do 6 sets with 225 lbs.

For today’s bodybuilders workout, I continued my momentum and blasted by chest and back…

Tuesday’s Bodybuilders Workout – Chest & Back

Warm-Up:
Incline Press: 1 x 10, 1 x 8, 1 x 6
Work Sets: (rest interval 1.5 minutes)
Incline Press: 3 sets x 3 reps
Bench Press: 3 sets x 3 reps

Warm-Up:
Bent  Rows: 1 x 10, 1 x 8, 1 x 6
Work Sets: (rest interval 1.5 minutes)
Bent Rows: 6 sets x 3 reps

I was able to perform 3 sets of incline press with 225 lbs and 3 sets of bench press with 245 lbs. For my back, I was able to crank out 6 sets with 225 lbs. During this workout, I could really feel a noticeable difference in my strength levels. All of my lifts are really starting to go up – it feels great to be lifting with somewhat heavy weights again.  All of the additional stimulation should lead to some more muscle growth for sure!

As Far As My Bodybuilding Diet, Here’s What I Ate Yesterday And Today…

• 1 cup of cottage cheese
• 1 cup of cottage cheese
• 3 cups of green tea (I cut it back a bit )
• 2 cups of cooked ground beef
• 2 cups of beef brisket
• 2 cups of cooked spinach (sauteed in a pat of butter)
• 2 cups of cooked ground beef
• 1/2 cup of walnuts

That’s all for today’s update

Your Friend And Trainer,

Nick

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