LosEvolution

Posted By Carlos Maury on September 24, 2010

I sit and think….why did the iron draw me? Why did after all these years of just working out for the sake of it I chose THIS year to make it the year of a gym rat?

Honestly, I am not exactly a gym rat. It is just a new focus with it. I saw the results come but not at the pace I wanted them to come.

My research led me to AnimalPak.com, Bodybuilding.com, and T-Nation. From there, I’ve been rotating workouts, mixing up a lot of the research to see what works for my body.

Diet
This is the difficult one for me, because I had to shift from eating everything in sight to eating right. True enough, I am not the world’s perfect eater, but I do try to keep it clean. I rather grill than fry, egg whites instead of the yolk, etc. I run through eggs like a knife through butter and I do spend more time cooking. (The lady is definitely happy about this one!!)

Workout
This is what I am doing for the next 7 weeks.
SUNDAY
Warm-up
Heavy Bench
• 6 reps (75%)
• 5 reps (78%)
• 4 reps (82%)
• 3 reps (85%)
• 2 reps (88%)
• 1 rep (91%)
• Final end rep (around 90%)
Note: Percentages are of my 255lb bench max.
Triceps
• Close Grip Bench: 3 x 3 (75%)
• Skull Crushers (Light): 3 sets x 8 reps
• Dumbbell Kickbacks: 3 sets x 8 reps
• Pushdowns: 3 sets x 8 reps
Abs
• Crunches: 3 sets 25 reps
• Cable Crunches: 3 sets 25 reps
MONDAY
Warm-Up
Back
• Pull-Ups: 4 sets x 10 reps
• T-Bar: 3 sets x 8 reps
• Dumbbell Rows: 3 sets x 8 reps
• Front Pulldowns: 3 sets x 8 reps
Biceps
• Hammer Curls: 3 sets x 8 reps
• Preacher Curls: 3 sets x 8 reps
• Straight Bar Curls: 3 sets x 8 reps
• Seated Curls: 3 sets x 8 reps
Abs
• Crunches: 3 sets 25 reps
• Cable Crunches: 3 sets 25 reps
TUESDAY
Day off
WEDNESDAY
Warm-Up
Shoulders
• Barbell Shoulder Press: 3 sets x 8 reps
• Dumbbell Shrugs: 3 sets x 6 reps
• Incline Press: 3 sets x 6 reps
• Front Delt Raises: 3 sets x 8 reps
• Shoulder Flyes: 3 sets x 8 reps
Triceps
• Single Arm Skull Crushers (Heavy): 3 sets x 6 reps
• Barbell Skull Crushers: 3 sets x 6 reps
• Single arm Pushdowns: 3 sets x 8 reps
Abs
• Crunches: 3 sets 25 reps
• Cable Crunches: 3 sets 25 reps
THURSDAY
Warm-Up
Legs
• Squat: 3 sets x 8 reps
• Leg press: 3 sets x 8 reps
• Hack Squat: 3 sets x 8 reps
• Leg Extension: 3 sets x 8 reps
• Hamstrings: 3 sets x 8 reps
• Calves: 3 sets 15 reps
Abs
• Crunches: 3 sets 25 reps
• Cable Crunches: 3 sets 25 reps
FRIDAY
Day off
SATURDAY
Day off

Category: Personal, Random
Tags: focus, gameface, weights