Trench's Photo Journal + Online Training + Diet

[Trench]

I pretty much find that my back has widened exponentially with pullups rather than pulldowns. I dont do many pull downs anymore. I just weight down my pullups instead.

I worked arms today. 7/10/08 Thursday..

Barbell Curls. 10X6
Bar, 65, 75, 85, 75, 65

Seated Dumbell Curls 10X4
25, 35, 45, 55

Iso on Biceps. 3 sets with a 45 plate.

Triceps. Rope. 10x4. 45, 55, 65, 75
Kickbacks. 10x4 25, 30, 35, 40
Dips: 12x4

Cardio-20 minutes at 4.0 MPH

Ate really clean today... Sushi for DINNER!!!

Going to try and do some circuit training tommorw and include some light legs. Knee is still in pain!!!

[Trench]

10x10 squats @ 135ibs. Thats it!!! haha

[will-work4andro]

don't worry about it man...something is better than nothing...i went about 2 months without squatting...just have to make sure where you can kick (!@#$%^&*) on legs you do.

[Matt Atkins]

Your before/after pics are very encouraging. I will also be watching your progress.. Keep pressing on!!!

[Trench]

You know what I hate.. Those guys who come in genetically with the physique of the HULK! Its so unfair. There's this kid at my gym. 145ibs, but he looks 175. He walks at 8-9% BF all the time and eats anything! dammit. dammit. dammit.

I started training with him this week. haha. Im physically stronger than him, but he could easily surpass me if he took training more seriously. He is gifted. What I would do to look like that!

[Trench]

Monday 7/14/08

Circuit. Changed it up today.

Shoulder Superset x4:

15 X 4 Dumbell Front Raises 15ibs
15 X 4 Around the World 25ib plate
15 X 4 Dumbell Lateral Raises 15ibs

Back Superset x4

15 X 4 T-Bar Rows 70ibs
15 X 4 Superman Exercise
15 X 4 Shoulder Shrugs 55ibs

Chest Superset X 4

15 X 4 Machine Flat Presses 100 ibs
20 X 4 Incline Push Ups
15 X 4 Dips

Bicep Superset X 4

15 X 4 Straightbar 50ibs
15 X 4 Reverse Grip EZ Curl 40ibs

Tricep Superset X 4

Seated Tricep Extention X 4 85ibs
Seated Tricep Dips X4 100ibs
Tricep Machine X4 85ibs

[Trench]

Tuesday-Back

12X4- Wide Grip Chins

12X3- T Bar Rows 120ibs
Failure - Drop Set T-Bar Row - 125ibs, 80ibs, 35ibs OUCH!

Standing Dumbell Rows

12x1 - 50 ibs
12x1 - 75 ibs
10x1 - 105 ibs
8 x 1- 115 ibs

Pulldowns- 12x4 85, 95, 105, 115ibs

LowerBack HyperExtentions 12x4 Bodyweight

Abs- 3 supersets

No rest.
10x1- Leg Lifts w/ Ball
10x1- Crunches reaching for ball
10x1- Twists w/ball
10x1- Side to Side on ball

Short Cardio- 5 minute sprint followed by 5 minute walk.

[klosey]

nice bro keep it going

[Trench]

Thanks Klosey. I've completely changed up my regime focusing on an MMA style of training. I'm hoping it will shed the pounds I've been having such a hard time losing. I'll post some of these workouts later and photos sometime in August. I've been really exhausted! wow. Feels like I've never trained before! LOL

[Trench]

Been crazy the past couple weeks. Alot of MMA style training to cut. Im getting there. Post photo updates soon.