my back and biceps routine

I took the Hodge twins advice and went with high reps and fewer sets. i did 9 sets total 10 reps each...i was in and out of the gym in 25 mins.

-i did 3 sets of pull downs. i went heavy on the pull downs with 70 lbs weight

-then i did 3 sets of rear delt flies with 10 lbs.i think i might have gone too heavy on this coz my form was JACKED! I was feeling the flies more in my traps than my delts....i think i need to go down to 7.5lbs but my apt gym doesn't have 7.5lb dumbells.

-My last 3 sets were curls with 15 lb dumbells.

BACK TO THE BASICS-WEIGHT TRAINING + Insanity day 21

...............iv been neglecting this blog recently....sorry folks...im grateful for all of you guys that keep me accountable....iv been thinking about my workouts recently and i realized that i will never get the muscle gains that i need by doing only cardio intensive training...i have gotten some GREAT results with insanity but i think i want to incorporate more lifting to my regimen...i may not always enjoy being killed by insanity every day but i do enjoy lifting...im going to add a 3 day weight lifting split to my insanity workouts.i will still follow my regular insanity calendar but on mondays thursdays and sundays i will add some gym time.It works out perfectly since sunday is my rest day, so no cardio, which means il be fresh on monday and well rested to hit both the gym and insanity, and on thursdays i have cardio recovery on my insanity calendar so i can still hit some weights.Il hit back and biceps on sunday, chest and shoulders on monday and arms and abs on thursday....so my workouts this week look like this

monday: pure cardio + back and biceps (im about to hit the gym for back and biceps)
tuesday: cardio power and resistance
wednesday: plyometric cardio circuit
thursday: cardio recovery + chest and shoulders
friday: pure cardio
saturday: plyometric cardio circuit
sunday: REST+ arms and abs

Im also looking for a new workout supplement.I still have a full bottle of Amplified muscle igniter 4x anyone who has jack 3d or beast wanna trade?

all my hard work is being eroded by a poor diet

...i am an endomorph.if you know anything about body types you know that this is the worst possible body type one can have.it is very hard for me to put on muscle and extremely easy for me to gain fat.This is because endomorphs are generally much more carb sensitive than ecto/mesomorphs.A plate of rice for example would have a much more adverse effect on me than someone with an ecto/mesomorph body type.This ,means that my "lean gains" that im making are being hampered by my LOVE for rice...my kryptonite! I have a very rice-heavy diet.Infact, i eat some kind of rice meal every time i open my fast.Even though i choose to eat only Basmati rice which is pretty low on the glycemic index, its still happens to be a fast digesting carb which counteracts my ball busting insanity workouts.Iv decided to go back to my Voronezh diet which got me really lean a few years ago.The main probelem with this diet is that im going to loose ALL my muscle gains.My diet cut out all fast digesting carbs although i still got lots of lean protein and plenty of leafy veggies.I kept my macros at about 60% protein30% slow digesting carbs and 10% fats.This got me the leanest but again, i had absolutely NO muscle gains at all.Im going to go back to this starting tomorrow while maintaining a 20hr fast.I will post a meal example on fb once i have it ready....BYE BYE RICE ......at least for now!