Fri., 5/31/13, Shoulders, in 20 minutes!

I torched them in 20 minutes this morning here's what it looked like:

Lateral raise: 3's-45; 5's-15; 10's-15; 15's-15; 20's-15; 25's-15; 30's-15 + 2 rest-pause sets
Seated dumbbell press: 50's-15; 60's-13, 11
Seated cable rear lateral raise: 40-15; 50-15; 60-11 + 6 partials

Boom! They were pumped!

Thur., 5/30/13, Leg Day

Today's focus was mostly the 12-15 rep range targeting some fibers that I may miss with my 20 rep and 10 reps sets. It was an intense pump! Check it out:

seated leg curl: 50-20; 80-15; 110-15; 140-15 (this was a very hard set)
lying leg curl: 60-15; 90-15, 11
squat: 45-20; 95-15; 135-15; 225-15; 315-12; 365-7
leg press: 270-15; 450-15; 750-14
walking lunges: 85-22; 105-22 (steps each leg)
leg extension: 90-34 + 5 + 5 (crazy pump!)

https://www.youtube.com/watch?v=yGUj1Oop0lA

Wed., 5.29.13 ARMS

I got a killer arm workout in this afternoon. I kept the reps between 8 and 12 for most of the sets. Here it is:
5 super-sets of seated dumbbell curls and rope pushdowns
3 super-sets of hammer curls and seated rope triceps extensions
super-set skull-crushers with spider curls (I did 7 sets of the curl and only 3 of the triceps)
2 super-sets of cable pushdowns and cable curls
And they were PUMPED!

http://www.youtube.com/watch?v=peB9vkKdbvY

Tue., 5.28.13, Back

I got in a killer back workout this morning. It was a combination of high volume and low volume (which I guess means it was medium volume) I used fst-7 on wide pull-ups then everything else was only 1 or 2 working sets. Here's what it looked like:

3 sets hyperextensions super set with rope crunches, knee-ups and crunches
wide-grip pull-up: 12, 12, 12, 10, 9, 7, 7 (30 seconds rest between sets)
seated row: wide grip- 150-10, 9 / close grip- 180-12
row: 95-8; 135-8; 185-8; 225-8 + 2
medium under hand grip pulldown: 210-10

Mon., 5/27/13, Chest

I got in a great chest workout this morning. I'm still keeping the reps higher because my shoulders are sore. The volume is a little higher than usual, but not all sets are to failure. This is how it went:

incline dumbbell press: 35's-20; 50's-15; 65's-15; 80's-15; 100's-10; 65's-13
machine fly: 120-15; 150-11
cable fly: 110-14, 13
flat dumbbell press: 50's-15; 55's-10; 60's-9; 65's-8; 70's-8; 75's-6; 50's-15 (30 seconds rest between sets)
1 tri-set cross-over: 80-?/ dip: 7/ pull-over: 65-12

And they were pumped.

Thur., 5/23/13, Legs

I had a killer leg workout this afternoon! I focused on lower reps and really squeezing the muscles today. This is what it looked like:

squats: 45-20; 95-8; 135-8; 225-8; 315-8; 405-8
hack squat: 90-8; 180-8; 270-13(?) + leg extensions
walking lunges: 70-40 steps; 90-40 steps
leg curl: 75-12; 90-12; 105-12 (this was a very hard set)
seated leg curl: 125-12, ?(total failure)
low set back extension: 12, 12, 12, 12

https://www.youtube.com/watch?v=Uc4PpnwU5BU

5/ 21/ 13, Back - 5/ 22/ 13, Arms

For those who are worried about me missing a weight-class, Tuesday morning after meal #1 I weighed 178 1/2 lb. That's exactly where I want to be and I'm right there today as well, so peace.

I got in a killer back workout in 25 minutes yesterday: 3 warm ups and 2 work sets on the Free-Motion pulldown; 2 feel sets and 1 failure set of rows; 2 working sets of 1-arm dumbbell rows; and 1 total failure set of medium-under-hand-grip pulldown (and they were totally full of blood.)
http://www.youtube.com/watch?v=yyPVKqry4dE&feature=youtu.be

Today was almost the opposite style workout for arms. I did 18 sets for biceps and 14 sets for triceps. It was a pretty big workout, implementing Hany Rambod's FST-7 principle for biceps. I really focused on hitting a variety of angles with seated dumbbell curls, French presses, preacher curls, over-head extensions, hammer curls, rope pushdowns, high cable curls, reverse pushdowns, barbell curls (using FST-7: 7 sets of 6-10 reps with 30 seconds rest between) and V-bar pushdowns. And they were crazy pumped.

Mon., 5/20/13, Chest

For those following the body weight, this morning it was 182lb. That's 2 lb. over what I would like it to be so I will be cleaning up the diet a bit the next week. Yes, my diet has been a little sloppy the couple of weeks.
I got in a great chest workout this morning. I've been incorporating some of Hany Rambod's fst-7. Here's what it looked like today:

incline dumbbell press: 30's-20; 45's-15; 60's-15; 75's-15; 85's-15,9
high cable flys for upper chest: 60- 7 sets of 8-15 reps with 30-45 seconds of rest between sets
flat dumbbell press: 50's-15,15 + 1 set of dips: 15 reps
incline Hammer Strength press: 90-15; 180-8 + rest-pause + partials

Fri., 5/17/13, Shoulders

Great pump this morning. Here it is:

seated dumbbell press: 20's-20; 35's-15; 50's-15; 65's-15; 80's-7
machine lateral raise: 90-15; 120-15, 14
seated laterals: 20's-15, 12, 14
seated behind the neck press: 115-15; 135-10
bent-over rear laterals: 35's-15; 45's-15
seated cable rear laterals: 50-15,?

This was a very focused, controlled workout and it was intense

5/17/13 shoulders

Thur., 5/16/13, LEGS

This was an awesome leg workout. The intensity was high enough that I can without shame consider it a true "Levi Leg Workout." Today's focus was 100% blood volume and muscle fascia stretch- room to grow! Here's how it looked:

squat: 45-20; 95-12; 135-12;   225-20; 275-20; 315-20 (This last set was intense!)
leg press: 450-20, 20 (At this point  they were toast, not much strength left, so these were hard sets.)
walking lunges: 20's up and back down ramp; 35's up ramp and some stationary reps (Our gym at the sports club has an inclined ramp that take me 9 lunges with each leg to get up. These were hard, but not crazy failure because my quads were shot, just to feel and stretch.)
leg curl: 90-20 + 6 (rest-pause) + 4 (rest-pause) (This was a very hard set!)
standing leg curl: 60-15,12 (Failure.)

Wed., 5/15/13, Arm

I had a great arm workout this morning. It was the highest volume workout I've had in a while, though still not crazy. This is what it looked like:

4 super-sets of seated dumbbell curls and rope pushdowns the last set I did 2 drop-sets
3 super-sets of seated hammer curls and seated rope extensions
3 sets of concentration curls
3 sets of 1-arm seated triceps-extensions
2 sets of 1-arm preacher curls
2 sets of lying 1-arm cross-face dumbbell extensions

Tue., 5/14/13, Back

For those following the weight: yesterday morning after meal #1- 184lb.; this morning after meal #1- 181 1/2lb.; this morning after 2 meals, a protein shake and back training- 178lb. ha ha.

Awesome lat pump this morning. I felt huge after the workout. Here's how it went:

Thorough stretching and 3 super-sets of back extensions and Swiss ball crunches
row: 45-15; 95-15; 135-12; 185-10; 225-12, 10, 7
pulldown: (wide) 180-16; (medium-under-grip) 195-8; (close-under-grip) 210-9
seated row: (V-grip) 160-12; (wide-hammer-bar) 160-?, ? + rest-pause + wide pulldown: 180-10?

Mon., 5/13/13, Chest

There have been unconfirmed reports that I took the weekend off from my life of bodybuilding and gained 8 pounds in 3 days. I am here to confirm these reports. Haha! Yes, ladies and gentlemen Levi Burge gained 8 lb. in 3 days! My family is not surprised at this as I have often done this immediately after contests. I like to eat food. Friday morning I weighed just over 176 and this morning I weighed 184, I must say I didn't expect quite that much, but I ate a LOT this weekend.
Any way, today was chest day and I got in a killer chest pump. I basically did sets of 15 until I couldn't get 15 on just about everything. Here's what it looked like:

incline dumbbell press: 20'd-30; 35's-15; 50's-15; 65's-15; 80's-15; 100's-8
flat dumbbell press: 50's-15; 60's-15, 9
cable fly: 60-16; 70-10; 80-8
dips: 10,10,10 (30 second rest between sets)
pullover super-set with crunch: 50-12, 12, 12 with 30 crunches between sets and no rest at all

And yes I did 30 minutes on the treadmill immediately after and 20 minutes on the elliptical during a break later on. Stay tuned to see how quick the weight gets back to where it should be.

Fri., 5/10/13, Shoulders and Calves

I did 2 separate workouts, 1 for calves and 1 for shoulders and cardio. They were both short and focused workouts. The 1st for calves:

Calf press: 90-30; 180-15; 270-15; 360-15; 450-15; 500-12
1-calf press: 90-20,18,15,15
seated calf: 90-20; 15

And the 2nd for shoulders:

seated dumbbell press: 15's-25; 30's-15; 45's-15; 60's-15; 75's-8
lateral raise: 15's-15; 25's-15; 35's-8(?) + 4 drop sets
incline rear lateral raise:                                  35's-15, 12, 12(?)
   super-set with seated behind the neck press: 95-15; 145-6; 115-12

I got a killer pump on both workouts.

Thur., 05/09/13, LEG DAY!

I had a psycho leg workout this morning. It was definitely the best I've had in a while. The intensity was not quite as high as normal, but the volume was just a little higher, so it seemed to be a good combo- just enough of both. Here's how it went:

I started with 2 high rep sets of leg extensions just to pump the blood in there.
Squats (I'm still going shoulder width pointing toes straight): 45-20; 95-15; 135-15; 185-15; 225-12; 275-12; 315-10; 365-6
   hack squat: 90-12; 180-8; 270-8
     super-set with leg extension: 90-12,10,12
walking lunge: 70-18 (steps each leg)
reverse lunge: 85-6 + 3 (just feel)
 tri-set with no rest: seated leg curl: 95-15,12,14 / back extension: 10,10,10 / lying leg curl: 90-15,10

And they were toast! 

Wed., 5/08/13, Arms

Killer arm pump today! I used a combo of high reps and low reps, light weight and heavy weight. It was good- all basic stuff, nothing fancy, I just put my own little twist on most things to make it more effective for my body. Check it out:

seated flat-palm dumbbell curl: 10's-25; 15's-15; 20's-12; 30's-10; 40's-11(?)
super-set with rope pushdown: 50-30; 60-20; 70-15; 80-15; 100-15; 130-?

hammer curl:                         30's-15; 40's-8(?)
super-set overhead extension: 80-15; 110-8(?)

preacher curl:                    110-4 + 70-?; 60-13
super-set lying extension: 110-8,             8

concentration curl: 65-6, 35-8 (no rest)

1-arm reverse grip pushdown: 80-13, 6 (no rest) + 1 set of cable curl: 100-15

Mon., 5/06/13, Chest

My shoulder's been feeling the wear of heavy training, so I lightened up on the load, did more reps and kept the sets close together. Here's how it went:

incline dumbbell press: 30's-20; 45's-15; 60's-15; 70's-15; 80's-15; 90's-9; 70's-11
cable fly: (bent over- for middle chest) 60-15; 70-15; 80-9; (upright for lower chest) 80-9
flat dumbbell press: 55's-12; 65's-10; 75's-9
dips: 10,8,6 (very little rest between sets)
pullover: 70-12

Fri., 5/03/13, Arms

Killer arm pump this morning! It was intense. I still have not achieved a pump where I cannot touch my shoulder since the show (I think it has to do with just being leaner and not quite as big.)
This is what it looked like:
4 super-sets of preacher curls and lying triceps extensions (the last to true failure)
3 super-sets of seated dumbbell curls and rope pushdowns (the last to failure)
3 super-sets of cable curls and seated rope extensions (all to failure, with no rest)
2 super-sets of hammer curls and seated 1 arm extensions (both to failure, with no rest)
I was very cramped for time, so including all warm-up sets and stretching this entire workout was less than 30 minutes long. And they were pumped!