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Wednesday October 01, 2014
Cytrainer913

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Birthday
13/09/1970

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  • Cytrainer913 replied to the topic Re: quads medium day in the forum.
    Hey Kerry,
    I have been very busy with the gym and just haven't had the time to post, but I have been doing my workouts still, never missing those! Got my squats up to 435 the other for 2 and dropping hips below knee joint!


    The bench is almost near 330!


    Deads been hitting almost 500!


    So overall very happy with my progress so far, slow and steady but won't expect much more at my age and how far this has come, close to my genetic limits!

    Knees have been doing well and the USP Cissus has been a really great thing I think!
    Read More...
    kunena.post 821 days ago
  • Cytrainer913 replied to the topic Re: Figure Competition Diet in the forum.
    If your doing this naturally, read articles intended for natty's! \


    Look these 2 guys up and read anything and everything you can find on them:

    Dr. Joe Klemczewski- www.thedietdoc.com

    Dr. Layne Norton- www.biolayne.com


    Are you tracking your
    PROTEIN?

    CARBS?

    FATS?

    Your workouts what do they look like?

    What's your weight and height?

    How old are you?
    Read More...
    kunena.post 864 days ago
  • Cytrainer913 replied to the topic Re: full range of motion on Bench/Inc? in the forum.
    For this issue and anyone that does have shoulder issues the best thing to do for this is stop at about 90 and/or not much lower and touching the chest. Eventually if you keep going to low you will be having work done as your labrums of your shoulders will tear. Some just can't get there and these are the only individuals that shouldn't touch their chests are the ones that have bad shoulders and ones who have had the shoulder surgeries already, otherwise touch your chest!
    Read More...
    kunena.post 864 days ago
  • Cytrainer913 replied to the topic quads medium day in the forum.
    Today the quads and knees were feeling pretty good so I was really able to hit them with some good stuff!

    Hypertrophy exercise was the Front squats
    2 warm ups
    95x12
    115x10
    working sets
    155x10
    185x10
    205x10
    225x6

    Next was the 4X stuff for quads and hitting them with 4 sets of 10 with only 30 sec breathers between sets
    1. Sled with +180 extra Lbs-4 trips of 70 feet
    2. safety squat bar
    3. Leg presses for 4 sets of 10 30 sec breathers
    4. Smith squats
    5. Leg ext

    finished this off with small tire pulls for 70 feet+100 xtra lbs in kettlebells for 4 pulls, a lot tougher than the harness hooked up to the pull sled!

    Off till thurs and hitting shoulders
    Read More...
    kunena.post 876 days ago
  • Cytrainer913 replied to the topic chest heavy in the forum.
    Today was heavy chest and really got some good stuff on this day with my BB presses and Db presses afterward.


    Flat BB presses
    3 warm ups
    135x12
    185x10
    225x6
    working sets
    245x5
    265x5
    275x5
    295x3
    305x2
    315x1-that one felt good almost should have tried 2!

    Flat DB presses
    105x10
    115x7,6

    weighted DIps for chest
    +80x8,8,6

    All done light back and bis tomorrow!
    Read More...
    kunena.post 876 days ago
  • Cytrainer913 replied to the topic hammies only day in the forum.
    Yesterday was my week to split up the legs n blow up the back side well.

    Hypertrophy exercise-4sets 6-10
    Bulgarian split squats
    2 warm ups
    25 each sidex10
    35 each sidex10
    Working sets
    45 each sidex 10
    55 each sidex 10
    65 each sidex 10
    75 each sidex 10

    4x stuff 4 sets of 10 w 30 sec breathers
    1. Sldls
    2. Glute ham raises
    3. Walkin lunges
    4. Single leg presses
    5. Lying leg curls

    Calves
    Seated calf raises 6 sets x 8-12
    Read More...
    kunena.post 876 days ago
  • Cytrainer913 replied to the topic shoulders/traps-TUT-light day in the forum.
    Today was the shoulders and Trap day and its all about TUT today!

    1st exercise-Smith machine Shoulder presses for 4-6 sec negatives for 3 sets of 8
    SS w/
    Reverse pec dec for 3 sets of 15

    2nd exercise
    seated DB Laterals for 5-7 sec slow positives for 4 sets of 8 and X-reps at the end of each set

    3rd exercise
    double drops-4 drops 5 sets of 8 each
    1. reverse pec dec
    then to
    2. Shoulder press machine

    Traps
    PL chest machine for shrugs for 4-6 sec negatives for 4 sets of 8 reps
    SS w/
    Lying low cable shrugs for 4 sets of 15

    tris tomorrow!!
    Read More...
    kunena.post 883 days ago
  • Cytrainer913 replied to the topic shoulders/traps-TUT-light day in the forum.
    Today was the shoulders and Trap day and its all about TUT today!

    1st exercise-Smith machine Shoulder presses for 4-6 sec negatives for 3 sets of 8
    SS w/
    Reverse pec dec for 3 sets of 15

    2nd exercise
    seated DB Laterals for 5-7 sec slow positives for 4 sets of 8 and X-reps at the end of each set

    3rd exercise
    double drops-4 drops 5 sets of 8 each
    1. reverse pec dec
    then to
    2. Shoulder press machine

    Traps
    PL chest machine for shrugs for 4-6 sec negatives for 4 sets of 8 reps
    SS w/
    Lying low cable shrugs for 4 sets of 15

    tris tomorrow!
    Read More...
    kunena.post 883 days ago

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