Curtis Matthews

Today I went to Ballys in Pembroke Pines to do my shoulder training this gym has a shoulder press machine that it is easier for me to train without a spotter. I like starting the behind the neck military press from the bottom position (bar resting on my neck) and the Pines Ballys has one that I can do that easily. Most other gyms now you have to start with the bar elevated behind your neck and that hurts my shoulder reaching in the back to take the weight off the rack. Well my workout today started with the military press behind my neck I started with the bar only to warm up my shoulder doing 10 reps then I added a 25lb plate to each side and did 10 more reps, that’s warm up. I started the main weight at 1 45lb plate on each side that’s about 135lbs doing 10 reps. The next set was at 155lbs for another 10 reps, then I went up to 185lbs for 5 reps. The last set I dropped back down to 135lbs and did 13 reps. My rest between sets was no more than 1 minute. Next I went to the shoulder press machine and I put 2 45lb plates on each side and did 10 reps. I added a extra 25lb plate on each side and did another 10 reps. My last 2 set on the shoulder press machine was 3 45lb plates on each side and I did 7 reps each set. I thought I would be able to go heavier today especially on the behind the neck military presses but that’s why I am training to get in body building shape and get back my strength. Well enough of the excuses I then went to a reverse fly machine this hits the rear delts. The shoulder has three heads you need to train if you want good overall development and a lot of people neglect the rear delts. On the rear delt machine I did reps of 10 super set with behind the neck shrugs on a flat bench machine that is a good substitute for a shrug machine. I did 4 sets of each super setting between the rear delts and the shrugs, then I went to a machine for my side delts and continued to super set with the shrugs for another 4 set keeping my reps at 10. I gradually raised the weight on each set of the rear delts and the side delts machines. The shrugs I had the bench press machine and the highest weight and added an extra 20lbs.
CONFUSED by all those SUPPLEMENT INGREDIENTS? Get your Free Supps eBook at Bodybuilding.com. Start decoding them now!

After shoulder I did bicep training and I am out of time. My 30 minutes of cardio is over and I need to get ready to leave the gym and go home eat breakfast and go to work.

Today my leg workout started with me standing calves raises. I did 3 sets of 10 with all the weight on the machine. Next was the calf press machine, I did 3 sets of 20 reps with 5 plates on each side, that’s the max for that machine. That warmed up my body for the real leg workout (leg presses) I start by doing 10 reps with 1 45lb plate on each side of the leg press machine then I work up to 11 plates on each side adding 1 plate at a time and doing 10 reps each set (a total of over 100 reps). My heavy set of 11 plates on each side is probably around 1100 pounds and today I squeezed out 10 reps. Then I strip 6 plates off each side leaving about 500 pounds on the leg press machine and I did a high rep set none stop, today I hit 62 reps, I pussyed out today I was supposed to do 65 reps. Then I drop down too 2 plates on each side about 200 pounds and I do one leg at a time 10 reps each. I do the one legged exercise 2 sets each leg with no rest just switching legs after each set of 10. I did about 185 reps on the leg machine by the time I am over. I then went over to the Smith machine and did squats. I don’t go heavy on squats in my opinion its dangerous for the back, that’s why I use the smith machine its much safer and I always train by myself (no spotter). Today I put 230 pounds on the Smith machine and I did 5 reps count to 30 or 30 seconds and do 5 more reps. I did this for 15 minutes straight resting 30 seconds between sets. I get at least 15 set in of 5 reps on the Smith machine doing squats. I got that idea from a guy on bodyproud.org website. After the Smith machine I do 1 set of 10 reps of sissy squats to stretch my quads. Now after the stretch I did leg lifts to pump blood into my quads, I did not go heavy I concentrated on the pump at the end holding each rep for a count of 2. I did 3 sets of 10 reps of the leg lifts.
See the Specials of the Week at Bodybuilding.com!
Now I went over to a seated leg curl machine and did reps of 7 resting only 30 seconds between sets for 15 minutes. My hamstrings are week and I am now building them up. I should have done more for my Hamstrings. I then finished my leg workout with 3 sets of 10 reps inner thigh and 3 sets of 10 reps outer thigh on the machines. I just started doing these exercises because I need overall leg symmetry if I want to ever compete.
Now I finishing up with cardio on the recumbent bike and writing this post from my Blackberry Bold.
Tomorrow is Shoulders and Biceps.
Curtis Matthews

I have written about the restaurant before it is one of my favorite Cuban restaurants. The first time we went to this restaurant the first thing I notice was after greeting me in Spanish and noticing I do not speak Spanish the hostess and the server continued helping us in english with now problem at all. I felt very comfortable ordering and I don’t often feel comfortable in Spanish restaurants. I always feel that they don’t understand me and just guess my order and the feeling is right most of the time but not at Romeu’s. They have a whole fried Snapper that is delicious actually everything on the menu has been good. They have a $5 lunch special it is one of the best deals in the Pembroke Pines, Weston area for lunch. Today we are here for the breakfast buffet which is good and a good deal $7.95. My meal was Cuban toast, coffee, Pears, Peaches, Watermelon, Cantaloupe, 2 fried eggs, scrambled eggs, ham, stew beef, stew chicken, mixed rice and Grapefruit juice. There was a lot more to pick from but if I ever want to be a Bodybuilder I have t watch what I eat. Now I definitely need to go to the gym. Today is my leg day.
Curtis Matthews

My favorite Cuban restaurant