Saturday- 21 Days Out – Chest and Back


Saturday’s are always busy with the usual 5am start being the norm these days. Two workouts today – both lighter chest and back pump workouts to take advantage of all those carbs the last couple of days along with lower cabs and calories post refeed days. I also posed for an hour in between the workouts to practice the mandatories. Feedback from my posing coach was that my conditioning has improved markedly from last week with new striations in my lower lat insertion, more detail on the lower back, better glute ham tie-ins and some etchings appearing on my glutes.

My weight was up 5lb after the carb-up compared to the beginning of the week which is expected and strength is still holding strong. Feeling amazing health and energy wise.


serge chins

Back- Serge Nubret Pump Training

Pullups – Body weight x 10 reps x 6 sets (60 seconds rest per set)

Chest Supported Dumbbell Row – 45lb x 12 x 8 sets (rest – 60 seconds)

Wide Grip Lat Pulldowns – 110lb x 12 x 8 (60 seconds rest per set)

Wide Grip Cable Rows 110lbs x 12 x 4
Narrow Grip Cable Rows 110 x 12 x 4
(30 seconds rest per set)

Cable Pullovers – 66lbs x 12 x 5
(30 seconds rest per set)

Rope Pulldowns 75lbs x 12 x 3 – Pull these right into the lower lats focusing on isolating the lats and squeezing the hell out of each rep
(30 seconds rest per set)


PM – Chest Serge Nubret Pump Training

Smith machine Incline – 110lb + bar x 12 x 8

Incline Dumbbell Flyes – 45lb x 12 x 6

Hammer Strength Incline – 200lbs x 12 x 8

Cable Crossovers – 22lb x 12 x 6

Dips – Body Weight x 15 x 3


I ate more that what I was aiming for, but considering I did two workouts and posing I can forgive myself for going over my projected calories for the day. ;-P


Meal 1
Peptopro One Scoop
9 Egg Whites

Meal 2 
3 Kangaroo Burgers
Cooked Tomatoes, Garlic and Mushroom mix

Meal 3
Egg Whites x 3
Almond Spread x 10g
1 Scoop Protein Powder + 100g Strawberries and 1 Cup almond Milk

Meal 4 
2 x Kangaroo Burgers
1/2 bag spinach and sauerkraut

Meal 5
1 Scoop Protein Powder + 100g Strawberries and 1 Cup almond Milk

Protein – 240g
Carbs – 81g
Fats – 25g
Calories – 1515













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