Back at the gym hard

Had a weak back day. I was hoping to get this for 8 reps but my callus ripped on my left hand and caused some burning pain.

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

I'm visiting home over the next 2-3 weeks try, so I'll try to get some videos up. Hopefully a 405x8-10 deadlift and a 500+ deadlift.

Beginner/Intermidiate Bodybuilding Split

My main goal for this post is to give some folks a starting point when they feel ready to step their workout up to the next level. 
I would always suggest starting off, that you stick to light, primal movements and not worry to much about a split. But as people's bodies adjust to the stress placed on it through lifting weights, you may need to switch it up and hit the gym a bit harder. Let's say 3-5 months into training, try switching to this split.r

This split will consist of 4 days, with 1 day or 2 days off. All days start with kinetic stretching and end with static stretching.

Franco Columbo dead lifting over 7 plates

Day 1: Back/Biceps
a. Pull up, 3 sets of 12
b. Deadlifts, 3 sets of 8-12
c. Bent over, single arm, dumbbell rows, 3 sets of 8-12
d. Bent over, barbell rows, 3 sets of 8-12
e. Seated alternating hammer curls, 3 sets of 8-12
f. Standing alternating curls, 3 sets of 8-12

Day 2: Chest/ Triceps
a. Barbell bench press, 3 sets of 8-12
b. Incline dumbbell press, 3 sets of 8-12
c. Cable crossover fly, 3 sets of 8-12
d. Dips, 3 sets of 8-12
e. Rope triceps extension, 3 sets of 8-12
f. Single dumbbell, seated triceps extension, 3 sets of 8-12

If you choose, take a day off now.

Day 3: Legs
a. Squats, 4 sets of 8-12
b. Stiff legged dead lifts, 3 sets of 8-12
c. Standing calf raises, 3 sets of 8-12
d. Seated quad extensions, 3 sets of 8-12
e. Lying hamstring curls, 3 sets of 8-12
f. Seated calf raises, 3 sets of 8-12

Day 4: Shoulders
a. Seated dumbbell press, 3 sets 8-12
b. Standing lateral raises, 3 sets of 8-12
c. Rear delt cable fly, 3 sets of 8-12
d. Barbell shrugs, 3 sets of 8-12
e. Shoulder press machine (any variant at your gym), 3 sets of 8-12


With this split, you have sufficient recovery time as well as hitting large muscle groups with heavy compounds and isolating muscle groups to promote growth.
There is no set day (ex. Monday) for a specific workout. Your scheduling should go as follows, Day 1, Day 2, OPTIONAL REST/CARDIO/CONTINUE TO DAY 3, Day 3, Day 4, Rest and then restart. So week one might have a back day on a Monday and again on a Saturday.

If you have any questions please feel free to email me at:
tylerrpritchard@gmail.com

N.O. Xplode 2.0 Review

Preworkouts are the latest boom in the supplements industry. They are huge sellers and too many lifters get them confused with a staple for workouts. They're relatively full of false promises - gain 1100% strength - and the like.
Some folks just get started and think it's their supplement stack giving them huge gains, when during the first 6 weeks or so, their gains would be huge regardless.

I do however, enjoy preworkout when I'm just not feeling in the zone or "pumped" for my workouts. I decided to get one that I have used before - the original N.O. Xplode.

Taste:
When I use this product, I use about 10-12 ounces of water and 1.5-2 scoops (what the label suggests) of the actual product. The result is an extremely flavorful drink. It's like a carbonated fruit punch soda. Some days it's just too intense and I have to add much more water. I think most people will find the same. When compared to a weak flavored PW such as Jack3d, I think the difference is huge. Especially when you look at how large the serving size is. The scoop of Jack3d is about 1/8 the size of the double scoop of N.O.X.
3.5/5

Mix-ibility:
Here's something odd. "Do not mix product, stir" is the general labeling. I shake it anyway. But if you give it more than 10-15 shakes without letting the pressure out, it will get messy. But it mixes easy when you do this though. I give it a low score because most of us use "shaker bottles" and when you can't shake your product, it's annoying.
3/5

Value:
I got a large tub, over 2 pounds at bodybuilding.com for $35.99USD, then they told me I could add another one for $25.99USD, which I did. The local store sells it for $59.99, so I got a bargain. The preworkout itself is to me, good. I've used a bunch of different kinds, this one feels the same as most. It has a bit more creatine and carbs then some, so for bulking it works well. But the feeling I get while at the gym, is the same as most. Hyped to get in there, feels good while pumping and some added endurance. Give it a whirl.
4/5

Overall: 3.5/5