Thursday – Chest & Biceps


  • Incline Barbell Press
    • 155 lbs, 7 sets x 7 reps
  • Bench Press
    • 185 lbs, 7 sets x 7 reps
  • Weighted Dips (BW = 175 lbs)
    • 12.5 lbs, 7 sets x 7 reps
  • Incline Dumbbell Flyes
    • 25 lbs, 3 sets x 20 reps
  • Flat Bench Dumbbell Flyes
    • 25 lbs, 3 sets x 20 reps


Wednesday – Shoulders

  • Overhead Press
    • 115 lbs, 4 sets x 7 reps*
  • Arnold Press
    • 35 lbs, 7 sets x 7 reps
  • Around The World Lateral Raise
    • 30 lbs, 7 sets x 7 reps
  • Barbell Front Lateral Raise
    • 55 lbs, 7 sets x 7 reps
  • Barbell Shrug
    • 630 lbs x 12 reps**


* I failed on the 4th set and could only mange 6 reps without worrying about re-injuring my left shoulder. I can always try again the next workout but if I hurt my shoulder I might not be able to do this exercise for perhaps weeks as it took several months for my shoulder to heal.

** The shrugs are proving hard to do at this point. I don’t think I will be able to walk this amount of weight off the uprights and will have to set the weight on the pins of the power rack to go any heavier. I literally have to inch my feet in order to walk with this weight and often worry about injuring my knee if I were to fall. If I place the weight on the pins I don’t have to walk with the weight but risk banging the weight on the pins at the bottom of each rep. And, if I have to lower the pins it becomes difficult to initially lock out the weight before beginning to shrug which exhausts a considerable amount of energy. I might be reaching a plateau in this exercise but will try to find another way to keep increasing the weight or simply keep at it until I get stronger.

Diet or Training – Which is more important?

If you are working your butt off in the gym it is important to eat well in order to get maximum results. There are many bodybuilders that suggest if you force yourself to eat more you will build muscle faster. This idea is not entirely accurate. If you force yourself to eat you could end up looking like a sumo wrestler.

Eating more is a great idea but if you train hard your appetite will increase naturally. So I am not exactly sure why many bodybuilders give this advice. I am not sure why anyone would believe that you should also try to force feed yourself excess calories.

I believe this misconception occurred decades back when supplement companies needed to convince people to buy their protein shakes. Eat a high calorie protein shake twice a day and you will get big. Unfortunately people still believe this nonsense and end up having to lose the extra weight they gain by bulking up.

As a natural bodybuilder, gaining two pounds of muscle in one month is a big deal. However, gaining two pounds of muscle only requires 3,200 calories. This means that you would only need to consume around 100 excess calories per day during that month. That is the equivalent of eating an extra banana or glass of milk each day.

So instead of worrying about eating big, worry about eating quality food. Diet is very important but training is more important. If you don’t train hard on a regular basis it won’t matter how many grams of protein you eat.

Saturday – Shoulders & Arms



  • Superset: Barbell Curl & Skull Crusher
    • 80 lbs, 7 sets x 7 reps
  • Dumbbell Concentration Curl
    • 30 lbs, 7 sets x 7 reps
  • Double Overhand Isometric Hold
    • 320 lbs x 30 sec


I did two separate workouts today because I wanted to fit in some extra training this week and want to take Sunday off each week as a day of rest.