Hi everyone, my name is Brian Simmons. I am on a journey to become a Pro Wheelchair Bodybuilder. I was born with Spina Bifida and have limited use of my lower body. I first got into bodybuilding in June 2006 after I went to my first bodybuilding show and witnessed the wheelchair competitors. Right then and there I knew I wanted to join them up on stage one day.
Follow me on my journey of obtaining my Pro Status and beyond.
Stats as of 11-29-2011
Age - 27
Weight - 185 lbs
Chest - 45.5 inches
Arms - 17 inches
Waist - 36 inches
Shoulders - 50 inches
Monday’s Training Session
11-28-2011 Chest, Back and Triceps
DB Floor Press
Set 1- 80 lbs x 8 reps
Set 2- 95 lbs x 5 reps
Set 3- 100 lbs x 3 reps
Seated Cable Row
Set 1- 160 lbs x 5 reps
Set 2- 200 lbs x 3 reps
Set 3- 240 lbs x 5 reps
Dips
Set 1- BW + 25 lbs x 8 reps
Set 2- BW + 25 lbs x 4 reps
Seated DB Deadlift
Set 1- 40 lbs x 15 reps
Set 2- 50 lbs x 15 reps
Set 3- 50 lbs x 15 reps
WG Cable Pulldowns supersetted w/ Rear Delt Crossovers
Set 1- 12 plates x 10 reps x 3 plates x 10 reps (weightstack doesn’t have lbs, plates are numbered)
Set 2- 14 plates x 6 reps x 2 plates x 15 reps
Set 3- 14 plates x 9 reps x 3 plates x 12 reps
Plate Loaded Incline Press
Set 1- 135 lbs x 5 reps
Set 2- 155 lbs x 2 reps
Set 3- 160 lbs x 1 rep
Machine Row
Set 1- 150 lbs x 25 reps
Set 2- 150 lbs x 20 reps
Run The Rack DB Hammer Curls
Set 1- 50 lbs x 5 reps
Set 2- 40 lbs x 10 reps
Set 3- 30 lbs x 10 reps
Set 4- 20 lbs x 15 reps
Hanging Kettlebell Fatbar Shoulder Press
Set 1- 25 lbs on each side x 10 reps
Set 2- 25 lbs on each side x 11 reps
Set 3- 25 lbs on each side x 10 reps
Kettlebell Front Raises supersetted with DB Cleans supersetted with BPA
Set 1- 25 lbs x 16 reps x 8 lbs x 10 reps x Blue Band x 10 reps
Set 2- 25 lbs x 19 reps x 8 lbs x 10 reps x Blue Band x 10 reps
Overhead Medicine Ball Throw
Set 1- 10 lbs x 15 reps
Set 2- 10 lbs x 15 reps
Set 3- 10 lbs x 15 reps
Band Pulldowns supersetted with Rear Delt Crossovers
Set 1- Black Band x 10 reps (as fast as possible on the positive, 4-5 seconds on the negative) x 20 lbs x 15 reps
Set 2- Black Band x 10 reps (as fast as possible on the positive, 4-5 seconds on the negative) x 20 lbs x 15 reps
Set 3- Black Band x 10 reps (as fast as possible on the positive, 4-5 seconds on the negative) x 20 lbs x 15 reps
Plate Loaded Chest Press
Set 1- 135 lbs x 5 reps
Set 2- 255 lbs x missed lift
Set 3- 250 lbs x missed lift
Machine Row
Set 1- 160 lbs x 24 reps
Set 2- 160 lbs x 20 reps
Incline Curl Dropset
Set 1- 30 lbs x 7 reps
Set 2- 20 lbs x 10 reps
Set 3- 10 lbs x 20 reps
Everything was good but my chest movement. I think my neurological system burnt out. next week will be a sort of deload week. then I am switching up the exercises. I usually change exercises every 4 weeks. Gotta keep on grinding.
Suspended Kettlebell Fatbar Shoulder Press
Set 1- 25 lb Kettlebell on each side x 10 reps
Set 2- 25 lb Kettlebell on each side x 12 reps
Set 3- 25 lb Kettlebell on each side x 12 reps
Kettlebell Front Raise supersetted w/ DB Cleans supersetted with BPA
Set 1- 25 lbs x 31 reps x 10 lbs x 10 reps x Blue Band x 10 reps
Set 2- 25 lbs x 26 reps x 10 lbs x 10 reps x Blue Band x 10 reps
Medicine Ball Wall Taps
Set 1- 10 lbs x 30 seconds
Set 2- 10 lbs x 30 seconds
Set 3- 10 lbs x 30 seconds
DB Floor Press
Set 1- 90 lbs x 5 reps
Set 2- 100 lbs x 1 rep
Set 3- 110 lbs x missed lift (I was more than halfway through the rep when my left wrist gave out and I had to dump the dumbbell.)
Cable Row
Set 1- 220 lbs x 5 reps
Set 2- 260 lbs x 3 reps
Set 3- 280 lbs x 2 reps
Dips
Set 1- BW 25 lbs of chains x 11 reps
Set 2- BW x 16 reps
Back Extensions with the Cables
Set 1- 20 lbs x 15 reps
Set 2- 20 lbs x 15 reps
Set 3- 20 lbs x 15 reps
Lying Strongman Rows
Set 1- 225 lbs x 30 feet
Set 2- 225 lbs x 30 feet
Set 3- 250 lbs x 30 feet
Set 4- 270 lbs x 30 feet
Slight Incline Smith Machine Press
Set 1- 140 lbs x 5 reps
Set 2- 160 lbs x 3 reps
Set 3- 180 lbs x 2 reps
Chest Supported DB Rows
Set 1- 70 lbs x 20 reps
Set 2- 70 lbs x 15 reps
Reverse Grip Barbell Preacher Curls
Set 1- 30 lbs x 7 reps from the bottom to halfway, 7 reps from the top to halfway, 7 reps full range of motion.
Set 2- 40 lbs x 7 reps from the bottom to halfway, 7 reps from the top to halfway, 5 reps full range of motion.
Band Assisted Multigrip Bar Overhead Press
Set 1- 95 lbs x 7 reps
Set 2- 95 lbs x 6 reps
Multigrip Bar Front Raises supersetted with BPA
Set 1- 45 lbs x 15 reps x Purple Band x 15 reps
Set 2- 45 lbs x 15 reps x Purple Band x 15 reps
Set 3- 45 lbs x 15 reps x Purple Band x 15 reps
Farmer Walk Shrugs
Set 1- 75 lbs x 15 reps
Set 2- 75 lbs x 16 reps
Set 3- 75 lbs x 17 reps
Band Assisted Incline Barbell Bench Press (purple band)
Set 1- 185 lbs x 5 reps
Set 2- 185 lbs x 5 reps
Set 3- 185 lbs x 5 reps
Underhand Closegrip Pulldown
Set 1- 180 lbs x 5 reps
Set 2- 240 lbs x 3 reps
Set 3- 300 lbs x 2 reps
Incline Band Flyes supersetted with Incline Closegrip DB Press
Set 1- Purple Band x 15 reps x 35 lbs x 15 reps
Set 2- Purple Band x 15 reps x 40 lbs x 15 reps
Set 3- Purple Band x 15 reps x 40 lbs x 15 reps
Laying Strongman Rows (Max Effort)
Set 1- 225 lbs x 30 feet
Set 2- 270 lbs x 30 feet
Set 3- 315 lbs x 30 feet
Set 4- 315 lbs x 30 feet
Incline Smith Machine Bench Press (5/3/1)
Set 1- 155 lbs x 5 reps
Set 2- 165 lbs x 3 reps
Set 3- 190 lbs x 1 rep
DB Rows (Max Reps)
Set 1- 75 lbs x 18 reps
Set 2- 75 lbs x 12 reps
Reverse Barbell Preacher Curls 21s (accessory movement)
Set 1- 30 lbs x 7 reps from the top to halfway, 7 reps from the bottom to halfway, 7 full reps
Set 2- 30 lbs x 7 reps from the top to halfway, 7 reps from the bottom to halfway, 7 full reps
Very cool man, keep busting ass. Your upper body reminds me of me, chest is a weak point but shoulders and arms stand out. Keep getting those shoulders wider and then lean out and you will have an even more awesome taper to show for it.
Thanks VikingsAD28, I have struggled with my chest, it has come a long way this past year but its definitely a weak point. I am going to be working with a diet coach the first of the year for the bodybuilding show I am doing in June, so I plan on being as shredded as ever. The plan is to look as freaky as possible. Thanks for following. I appreciate it greatly.
Multigrip Bar Shoulder Press
Set 1- 95 lbs x 10 reps
Set 2- 95 lbs x 11 reps
Set 3- 95 lbs x 9 reps
Multigrip Bar Front Raises supersetted with Band Facepulls to Cleans
Set 1- 45 lbs x 15 reps x Purple Band x 15 reps
Set 2- 45 lbs x 15 reps x Purple Band x 15 reps
Farmer Walk Shrugs
Set 1- 75 lbs x 18 reps
Set 2- 75 lbs x 20 reps
Set 3- 75 lbs x 20 reps
Incline Band Assisted Bench Press
Set 1- 165 lbs x 6 reps
Set 2- 185 lbs x 5 reps
Set 3- 205 lbs x 3 reps
Underhand Closegrip Pulldown
Set 1- 200 lbs x 5 reps
Set 2- 260 lbs x 3 reps
Set 3- 305 lbs x 1 rep
Incline Closegrip DB Press supersetted with Incline Fat Gripz Cable Flyes
Set 1- 40 lbs x 15 reps x 20 lbs x 15 reps
Set 2- 40 lbs x 15 reps x 20 lbs x 15 reps
Set 3- 40 lbs x 15 reps x 20 lbs x 10 reps
