Ok... I moved up to canada Jr, and dont have time or money to train martial arts past my forms. Needless to say, I have a pretty nice gym in my apartment and workout quite a bit still.
Heres overall what Ive been doing-
Biceps-
(3x8 or 3x10)
Regular sitting curl
Incline curl
Hammer Curl
21's
Reverse grip curls
Pole Vault Pull ups
Triceps and chest-
(3x8 or 3x10)
Dumbell press (decline, flat, incline)
Dumbell fly (decline, flat, incline)
Tricep kickbacks
skull crushers
dumbell variation on skull crushers
Tricep Extensions horizontal grip
Tricep Extensions slanted grip
Tricep Extensions verticle grip
Tricep Extensions Reverse Grip
Dips
Dumbell rowing pushups
Shoulders and back-
Fully Supinating shoulder press
Military style shoulder press
Headstand Push ups
Overhead Pull downs
Lateral row
Bench dumbell row
Overhead row machine (pull down at an angle, forget the exact name)
Double Sided Rock pole excercises
Shrugs
Forget what its called... you hold the dumbells in front of you, then lift them out like flapping your arms to fly
Cardio everytime I workout is a HIIT program *takus
Abs every time I workout is 4x25 on incline crunches, 4x25 reverse crunches, 4x25 leg lifts
Legs alternate from workout to workout, usually just calf extensions, leg press, and the one you raise to work the quads. I also do pistols.
Due to school I cant really workout on a completely regular schedule, so I get in when I can and try to blast just one muscle group. I also stretch before for about 10 minutes and 5 mintues after, and almost always spend about 20 minutes in the sauna post workout.
My supplements right now are V12 turbo http://www.sann.net/v12.html
I know its a hokey sales pitch, but its a good product. Ive seen some good results.
Im taking twin lab's CLA, and cytomax muscle milk.
Im mostly trying to just bulk a little bit and trim up at the same time. Im not chubby by any means, just a tiny layer of fat. Im about 6' and 168. Just trying to trim it to the creases. Yes Im vain. (but Im also a 21 year old living in a highrise in the middle of downtown ;) )
Any suggestions or comments are welcome.
Thanks,
Matt