08-09-2010 Workout
Lately I've been feeling a bit distracted and it's affecting my workouts. Feels like I'm just going through the motions instead of being fully focused. All in all the workout was ok and my muscles felt like they got good stimulation. I've been making good progress nonetheless.
In other news check out Richardo Wilson's awesome blog post
Off-Season
I've been doing this a bit different this off-season. First of all I stopped worrying so much about how much weight I'm lifting and started focusing more on how I'm lifting the weight. It's nice to lift a lot of weight but if I'm recruiting muscles that I don't want to train to complete the movement it's counterproductive. So I've been listening to my body instead. Using only weight that is comfortable yet heavy at the same time during my workouts. I have to say it has been working rather remarkably. Last off-season I trained traps at the end of every training session which worked wonders for my traps, this off-season I've been training traps every session except leg day (If it ain't broke why fix it). Abs have definitely been one of my weaker body parts, rivaling calves for weakest, so I am now training abs Monday to Saturday separately from my regular training session. It's all about putting on new mass and bringing a better package to the contest stage next year.
Bellow are my August and September Workout Programs.
August-
MONDAY: BACK, REAR DELTS & TRAPS
4xF Pull Ups
4x8 Reverse Grip Bent-Over Row
4x10 Straight Bar Seated Row
4x10 Close Grip Pulldown
3x10 Incline Reverse Fly
3x10 Machine Reverse Fly
3x10 Smith Machine Behind the Back Shrugs
TUESDAY: CHEST, TRAPS, FRONT & SIDE DELTS
4x8 Bench Press
4x10 Machine Incline Bench Press
4x8 Decline Dumbbell Bench Press
4x10 Cable Crossovers
3x10 Machine Shoulder Press
3x10 Side Laterals
3x10 Dumbbell Shrugs
THURSDAY: LEGS
4x12 Squats
4x12 Leg Press
4x10 Barbell Lunge
4x10 Standing Leg Curl
3x12 Seated Calf Raise
3x12 Standing Calf Raise
3x12 Donkey Calf Raise
FRIDAY: ARMS & TRAPS
3x10 Close Grip Bench Press
3x10 Seated Triceps Extension
3x10 Triceps Pushdown
3xF Dips
3x10 Barbell Curl
3x10 Incline Hammer Curl
3x10 Standing Dumbbell Curl
3x10 Reverse Grip Preacher Curl
3x10 Seated Dumbbell Shrugs
September-
MONDAY: BACK, REAR DELTS & TRAPS
4xF Deadlift 405+lbs
4x8 Bent-Over Dumbbell Row
3x10 Close Grip Pulldown
3x10 Wide Grip Pulldown
3x10 Machine Reverse Fly
3x10 Seated Bent Over Lateral
3x10 Smith Machine Behind the Back Shrugs
TUESDAY: CHEST, TRAPS, FRONT & SIDE DELTS
4xF Bench Press 315+lbs
4x8 Incline Bench Press
3x10 Cable Crossovers
3x10 Decline Dumbbell Fly
3x10 Standing Military Press
3x10 Uni-Lateral Side Laterals
3x10 Uni-Lateral Dumbbell Shrugs
THURSDAY: ARMS & TRAPS
3x10 Seated Triceps Extension
3x10 Skull Crushers
3x10 Reverse Grips Triceps Pushdown
3x10 Tricep Rope Pressdown
3x10 Barbell Curl
3x10 Incline Hammer Curl
3x10 Cross Body Hammer Curl
3x10 Reverse Grip Preacher Curl
3x10 Seated Dumbbell Shrugs
FRIDAY: LEGS
4xF Squats 405+lbs
4x12 Leg Press
3x10 Bulgarian Split squat
3x10 Lying Leg Curl
3x12 Seated Calf Raise
3x12 Standing Calf Raise
3x12 Donkey Calf Raise
“60 Seconds on Muscle”
MuscleTech “60 Seconds on Muscle” Branch Warren: One-Arm Triceps Extensions with Cable
Branch explains his tips and techniques for one-arm triceps extensions with cable.
MuscleTech “60 Seconds on Muscle” Cedric McMillan: Pec Deck
Cedric McMillan explains his tips and techniques for the pec deck machine.
MuscleTech “60 Seconds on Muscle” Jay Cutler: Training Quads
ay Cutler explains his tips and techniques for quad training.
Episode 7 Brandon Curry UNLEASHED! Season 2
Episode 7 of BSN’s Brandon Curry Unleashed, season 2.
5 Weeks Out From 2010 INBF Hercules
Last Saturday I did a photo shoot with Richardo. I think 5 weeks is enough time for me to get into my best shape ever for the contest. I've changed my workout routine yet again, now I train back, traps and forearms on Mondays; chest, biceps and abs on Tuesdays; Wednesday is now a rest day; Legs and calves are on Thursdays and finally Fridays I train shoulders, traps and abs. To keep things interesting and my body guessing I there are no specific exercises, sets and rep range. Everything is decided the day of.
Episode 6 Brandon Curry UNLEASHED! Season 2
Episode 6 of BSN’s Brandon Curry Unleashed, season 2.
