Avadean Lewis' Blog

08-09-2010 Workout

Avadean — Mon, 09 Aug 2010 23:34:27 +0000

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

Biceps Bodybuilding Muscle Workout “60 Seconds on Muscle”

Avadean — Sat, 17 Jul 2010 16:00:27 +0000

Off-Season

Avadean — Fri, 16 Jul 2010 04:01:22 +0000

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

Glute Shaping Exercises

Avadean — Thu, 15 Jul 2010 16:00:15 +0000

Shoulder Building Exercises

Avadean — Tue, 13 Jul 2010 16:00:14 +0000

Military Press-

Reverse Flyes-

Chest Exercises

Avadean — Mon, 12 Jul 2010 16:00:27 +0000

Pushup-

Bench Press-

Arm Building Exercises

Avadean — Sun, 11 Jul 2010 16:00:37 +0000

EZ-Bar Curl-

One Arm Dumbbell Preacher Curls-

Dumbbell Triceps Extension-

Tricep Dumbbell Kickbacks-

Behind the Back Wrist Curls-

Wrist Roller-

Great Ab Exercises

Avadean — Sat, 10 Jul 2010 04:18:44 +0000

Hanging Leg Raise-

Decline Reverse Crunch-

Back Developing Exercises

Avadean — Fri, 09 Jul 2010 13:00:54 +0000

Hyperextensions-

Deadlift-

Bent Over Barbell Row-

One Arm Dumbbell Row-

Calf Building Exercises

Avadean — Thu, 08 Jul 2010 13:00:41 +0000

Utilize the exercises bellow to build your calves:

Donkey Calf Raise -

Standing Dumbbell Calf Raise-