How to: Balance working out with hectic work schedules or assessment heavy weeks

Hey guys, 

Gonna keep this as short and sweet as I possibly can. But anyways i'm here to present to you how i fit gym into an assessment heavy week.

This week has been hectic with exams and assignments due so I've had to reduce the number of days i go to the gym which is isn't bad if you do it correctly :).

What I like to do is... Instead of training a body part each day as you would normally, what i do is change my split to a Pull/Push/Legs. Monday i trained back, rear delts and biceps. Tuesday was chest, shoulders and triceps. Then this Friday will be legs.

It simple really, just train intensely as you normally would and yeah 

Bye sluts

My leg workout

1. Squats* (4-5 working sets, 6-15 reps)

2. Leg press (4 sets, 15-20 reps)

3. Lunges (3 sets, 8-10 reps each leg)

4. Stiff legged deadlift** (3-4 sets, 10-12 reps)

5. Leg extension (3 sets, 12-15 reps)

6. Seated or lying hamstring curl (3 sets, 12-15 reps)

*- alters each week with either front or bac squat. Also swap between strength and hypertrophy weeks

**- either barbell or dumbbell (always like to mix it up)

My legs are no where near where I want them to be but I'm patient :)

Excellent exercise for rear delts

Cable rear delt flys are (in my opinion) the best exercise for building mass and shape to your posterior deltoids.

I set the cable pins to high, grab both cables by the ends, have a slight bend in my elbows, pull back with rear delts and ensuring that my arm remains constant throughout the set. For this workout I supersetted with bent over dumbbell flys on bench.

I got the cable flys idea from Rob Riches and the mans a ripped beast!

Check him out on his site and YouTube

Workout partners

Every time I workout I usually have a partner with me to be a spotter and have that social aspect, which is always good.

My gym buddy's name is Remy and he's fucking ripped. He also has a blog check it out unicorns9000.blogspot.com.au

Bicep workout

Did my biceps today by myself this time because my mate was at work or something anyways here's what I did today at the gym:

Note* two sets of each exercise. Within the set, you go heavy for whatever amount of reps you can do immediately supersetted with a lightweight for around 15-20 reps.

1. Standing barbell curls
2. Close grip EZ bar curls (preacher style)
3. Standing alternate cable curls
4. Dumbbell hammer curls
5. Dead hang dumbbell curls
6. Surfed the rack with dumbbells with an assortment of curling styles (did this once)

After I immediately consumed a Musashi P30 drink

And that's it :)

Workout I did

Hey just an update.

I did an arm workout with a friend and this workout was designed by Greg Plitt which he had entitled "Arm War". This workout was unique as it featured, as I would describe as a push-pull superset feature. An example would be standing barbell bicep curl to skullcrushers which means it worked the entire fucking arm man haha.

I'll probably wont post what the workout was because its property of Greg and people have to pay for his site but yeah.

Got a massive pump too :)