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#REBUILD – Day 10 – January 13th, 2016

Today I felt I needed to start adding more carbs into the plan, as I have been not getting the best pumps while training. I know how an intense pump should feel, and I haven’t been achieving it as I feel I should. So today I decided to start adding food…. Nutrition Meal 1 •…

#REBUILD – Day 9 – January 12th, 2016

Still having cravings at night, and I know it’s due to not enough calories being consumed, which is ok. Each week I plan on increasing little by little the calorie amount, so hopefully these little cravings will slowly decrease as I increase good calories. So here’s how this day went… Nutrition Meal 1 • 10oz…

Chest with Mild Arms Training – January 12, 2016 #rebuild2016 #log #multigriptraining

• 3-Grip Position Rope Tricep Extensions 3×30 *1st 10 reps, hold rope near the top. Next 10 reps, hold in the center of the rope, last 10 reps hold at the bottom of the rope (standard grip). Go none stop for this 30 reps. • Seated Hammer Strength Incline Press 5×10 • Hammer Strength Wide Chest Press 4×10…

#REBUILD – Day 8 – January 11th, 2016

Time to start this week off right, and on a good track. This week’s goal is to increase cardio sessions and intake more food. So lets get going on this day! Nutrition Meal 1 • 10oz egg whites • 2 whole eggs • 1/2c raw oats • 2 pkts of instant oats Meal 2 • 7oz…

Shoulders – January 11, 2016 #rebuild2016 #log

• Seated Hammer Strength Shoulder Press 5×10 +Superset: Standing Dumbbell Side Laterals 5×10 • Standing Multi-Grip Bar Shoulder Presses 7×8-12 • Barbell Upright Rows 4×10 *hold for 2-3seconds at the top • Barbell Straight Arm Raises 4×10 • 1-Arm Cable Side Laterals 4×10 • Cris-Cross 2-Arm Cable Rear Delt Extensions 6×10 Share

#REBUILD – Day 7 – January 10th, 2016

As you probably noticed, where is Day 6? well I decided to not count rest-days. Im sure you all will benefit more if I just show training days. So here we have a full day of food and training… Nutrition Meal 1 • 10oz egg whites • 2 whole eggs • 1/2c raw oats •…

#REBUILD – Day 5 – January 8th, 2016

I woke up this day pretty energized, but unsure if I could withstand training around noon (legs), but I gave myself a chance to get a few meals in me, and then I would make that judgement call. Well as the time came, I decided to just focus and get the job done, legs it…

Leg Training – January 8, 2016 #rebuild2016 #log

• Standing Calf Raises 4×20 • Laying Hamstring Curls 4×10-12 • Squats -Set 1 135×15 -Set 2 225×12 -Set 3 275×8 -Set 4 315×7 -Set 5 275×8 -Set 6 225×10 • Leg Press -Set 1 10 plates x 15 -Set 2 12 plates x 15 -Set 3 14 plates x 13 -Set 4 16 plates…

Shoulder Training – January 7, 2016 #rebuild2016 #log

• Dumbbell Side Laterals (warmup) 3×12 • Standing Barbell Banded Stop Presses 5×8-12 • Resistance Banded Upright Rows 3×10 • Seated Smith Machine Shoulder Presses -Set 1 to 3 10 reps -Set 4 28reps. Dropset • Standing Rope Rear Delt Cable Pulls 4×12-15 +Superset: Mixed grip-bar Front Raises 4×10 Super-Giant Set (watch video below): •…

#REBUILD – Day 4 – January 7th, 2016

I was tired this day, as the last few days of grinding hard, and being on a calories restriction has been taking a bit of a toll. No worries, I still got all the training and cardio done, plus I had a cheat meal to get me through tomorrows leg training session. So here’s how…