12/29 Biceps & Hams 12/30 Delts & Triceps

Sorry for the lack of update, workouts have been going good and strength is still climbing. My eating habits have been pretty shitty this past week, haven't been able to get groceries and been ordering out, and not keeping it in check. Got tomorrow off so gonna load up on the usual foods and get back at it tomorrow. Word.

Hammer Curls - 2 warms, 45/6/6/6
Close Grip Curls - 2 warms, 65/8/8
1 Arm Cable Curls - 25/12/12, 30/12
Stiff Leg Deads w/ Separate cables - 2 warms, 180/10/10/10
Leg Curls - 2 warms, 70/10/10
Leg Raise & Crunch superste: 20/30, 20/30

Side Laterals: 3 warms, 30/6/6/5
Incline Shoulder Press on smith: 1 warm, 155/8/8/8
Upright Rows: 1 warm, 70/12/12/12
Front Raise w/ Plate: 35/12/10
Close Grip Tricep Pressdowns: 3 warms, 127.5/8/8/8
Lying Tricep Extensions: 1 warm, 60/12/12/12
One Arm Rope Pressdowns: 42.5/12/12

12/28 Back

WORD!!! Smashed this workout on 6 hours of sleep. Took 3 scoops of Jacked and ended up finishing this workout in 25 minutes! Felt like I could just keep going and going. Had a nasty pump going in the back and felt like I was gonna hurl after the last set of deads.

WG Pulldown - 3 warms, 125/6/6/6
Bent Row - 2 warms, 185/8/8/8
1 Arm Cable Row - 45/12/12/12
Deads - 245/15/13

12/27 Chest

Good workout, all the bench's were taken up so I got stuck with a smith machine, bar was fixed to go straight up and down so the movement was different from what i'm use to. Killed incline db and flies from last week.

Flat Bench (Smith) - 3 warms, 200/5, 185/5/4/5
Incline DB - 1 warm, 70/8/8/8
Slight Incline Fly - 40/12/12/12
Uneven Pushups - body/9/10/8

12/26 Quads

Solid workout this morning. Was really pumped up to hit heavy squats and nailed all 4 working sets. Skipped out on calves again. Left calf is still feeling sore so I figure another workout off would do it good.

Leg Ext - 1 warm, 100/10/10
Squat - 3 warms, 285/5/5/5/5
Leg Press - 1 warm, 560/10/12/12
Step Ups - 35/12/12/8

12/23 HIIT & Abs

Decided to take another rest day after waking up with aches and bruises all over the place. Had our division playoffs last night for flag football and won our first game 18-13, and won the championship 25-6. Ended up taking the other teams tight end out of the game after driving him straight into the ground shoulder first when i went to play some d-end. Definitely had an adrenaline rush going cause when I woke up this morning my ribs were sore, my knee was aching, my left glute feels sore, and my right elbow is bruised. Depending on what feels best tomorrow, i'll either go with quads or chest.

12 sets for abs (upper, lower, oblique, serratus)
5 min warm up, 7 sprints on the bike, 30 mins steady state.

12/21 Back & Delts

Not even a blizzard could stop me from crushing back and delts. Gym was dead which was awesome, i guess its the calm before the storm of the hundreds of people who decide they're gonna work out the first 2 weeks of january and then pay for a membership they won't even use (ok, enough ranting). Really killed it today and kept rest short to change things up a bit. Finally nailed db shoulder press for 3 solid sets and got a few more reps on the delts super set.

Underhand Pulldown - 3 warms, 145/6/6/5
T Bar Row - 2 warms, 135/8/10/8
Rope Pulldowns - 1 warm, 110/12/12
DB Press - 2 warms, 70/6/5/5
Front DB Raises - 15/12/11/11
super set w/
Seated Side Laterals - 10/12/11/11

12/20 Chest & Arms

word, sick workout this morning. Got an awesome pump and was psyched about the improvements in weight and reps. All the movements felt real smooth and controlled.

Flat Bench: 3 warms, 200/5/5/4/4
Slight Incline DB Press: 1 warm, 65/10/10/10
Incline Fly: 1 warm, 40/11/12
Cable Curl: 2 warms, 95/10/8
Rope Pressdowns: 2 warms, 125/9/8
Hammer Curls: 30/12/10/10
super set w/
Dips: bodyweight/15/12/11

12/19 Legs

Weight: 148.2 (no change)
Waist: 29.5 (no change)

Solid leg session today. Calf was still a little achey when i got set up for leg extensions but still crushed previous numbers. 275 went up pretty easy for the most part even though I was getting crazy light headed after my first 2 sets, that subsided after that. Switched up DB Lunges a bit, instead of going step after step, i did a step, brought my feet back together, took a step, etc.. Worked out well and liked how it felt. Took it light on calf press just to get a good stretch in the calf.

Leg Extensions - 1 warm, 95/10/10
Squats - 3 warms, 275/5/5/5/5
Leg Curls - 2 warms, 90/6/6/5
DB Lunge - 1 warm, 50/10/10
Seated Calf Press - 90/16/15/15

12/18 Delts & Tris

DESTROYED the delts and tris today. Completely crushed my last delt and tri workout by a long shot. 25's went up so freakin smooth and easy on side laterals and everything else was crushed afterwards. Delt's were so smoked by the time I got to front raises I think thats the only thing that kept me from hitting the higher end of the rep range. All tricep movements were smooth and controlled, arms were pumped up! Going to start the 3 day split tomorrow because I took wednesday off and unless my hammies end up with some DOMS, legs will be getting smashed. Its time to earn the freak status in 09. I freaking love Jacked (actually getting really good results w/ 2 scoops, I'll save 3 scoop servings for when I really need it).

Side Laterals: 3 warms, 25/6/6/6
Incline Shoulder Press on smith: 1 warm, 135/10, 145/9, 150/8
Upright Rows: 1 warm, 70/12/12/10
Front Raise w/ Plate: 35/10/10
Close Grip Tricep Pressdowns: 3 warms, 125/8/8/8
Lying Tricep Extensions: 1 warm, 55/12/12/11
One Arm Rope Pressdowns: 40/10/12

20 mins on treadmill, word.

12/17 Biceps & Hammies

WORD!!! Smashed it today, took 2 scoops of Jacked (wasn't that tired going into it) and went a little loose form with hammer curls and the bi's were blown the f up. Kept it going the rest of the workout but kept everything strict and making sure to get a good squeeze. 5 weeks ago when I first went to do sldl on the step ups cable machine, i could barely budge 140, that was a warm up! Making some crazy gains and staying lean!

Hammer Curls - 2 warms, 45/6/6/5
Close Grip Curls - 2 warms, 60/8/7
1 Arm Cable Curls - 25/10/10/12
Stiff Leg Deads w/ Separate cables - 2 warms, 130/8, 140/8, 160/10
Leg Curls - 2 warms, 70/10/8
Leg Raise & Crunch superste: 20/30, 20/30

12/15 Back & Calves

SLAMMED!! Crushed back this morning and made some huge gains. Took Jacked about 20-25minutes pre-workout and it hit me right as I was leaving for my 2 min drive to the gym. Lats were pumped up after pulldowns and kept it going the rest of the workout. Didn't focus as much on holding the row at the top of the movement but just focused on moving the weight strictly with my back, lets me use more weight, still keeping good form and it hits my back much better. Almost passed out after my last set of deads and took me about 5 minutes to finally recover, I was light headed for the first 5 sets of seated calf press. Best back workout I've had to date and the mind-muscle connection was spot on.

WG Pulldown - 3 warms, 122.5/6/6/6
Bent Row - 2 warms, 145/12, 155/11, 165/11, 135/12
1 Arm Cable Row - 45/10/10/10
Deads - 225/15/15
Seated Calf Press - 3 warms, 130/10/10/10

10 min cooldown on bike

12/14 Chest

Sick workout today. Had a crazy pump going in the chest and energy and strength were threw the roof, almost got that 5th rep on flat bench but still very satisfied with the progress I am making on bench. Absolutely crushed my chest and definitely took some hits on the rest of the exercises but still felt good about the numbers.

Flat Bench - 3 warms, 195/5/5/5/4
Incline DB - 50/10, 70/7/7/5
Slight Incline Fly - 40/10/10/10
Uneven Pushups - body/9/9/8

12/13 Quads

DAMN!!Jacked is the truth. Been off of stims, creatine, beta alanine, and arginine for the past 4 weeks so I was really able to tell what this product can do. Took 3 scoops with 3 powerfull about 15 minutes pre-workout, 10 minutes into it, I felt the energy aspect full throttle, I was amped to crush some legs. I could barely rest between sets on leg extensions. I was ready to crush some heavy squats but my glute-ham tie in and inner quads were telling me hell no, some serious doms on the negative so I went with high rep squats (I normall have 3 days rest between squat sessions but I only had 2 this time around), I noticed I was catching my breath much quicker and there was not as an intense burning sensation as usual. I was crushing it so hard my legs were twitching by the time I hit the 8-10 rep mark on my last 2 sets. Workout was completely fast paced and it was the most intense quad workout I've had since prep ended. Even my forearms didn't fatigue as quickly as they do when holding the db's on step ups. which let me jump up 5 lbs from the previous workout and still hit my target range. Time to take this shit to a whole new level.

Leg Ext - 1 warm, 92.5/10/10
Squat - 1 warm, 145/20/20/16/15 (used thick bar so probably 150)
Leg Press - 1 warm, 540/12/12/12
Setp Ups - 35/11/10/12
Crunch & Knee Raise superset - 30/20, 35/20

20 min on treadmill @ 3% incline and 3.5 mph.

12/11 Back & Delts

Killer workout today. Made some good jumps in weight and hit my target reps. Threw in a drop set on db shoulder press, my legs were so sore I couldn't kick up the db's to the starting position by my 3rd set.

Underhand Pulldown - 3 warms, 145/6/5/5
T Bar Row - 2 warms, 125/10/10/10
Rope Pulldowns - 1 warm, 107.5/12/12
DB Press - 2 warms, 70/6/4, 50/8
Front DB Raises - 15/12/10/10
super set w/
Seated Side Laterals - 10/12/10/10
Leg Raises - 15/12
Crunches - 30/30

10 min cool down on Arc Trainer

12/10 Legs

Awesome workout today. Definitely think i pulled something in my calf because when i got into the starting position for leg extensions I had a shooting pain in the top of my calf, but i still did it anyways. Killed the rest of the workout and still gaining strength on squats. Nailed my knee into the ground on my 16th step for lunges but gutted out another 4 steps. Skipped on calf presses because of the pain, hope with another 2 days rest it will have passed.

Leg Extensions - 60/10, 90/10/10
Squats - 135/10, 185/8, 225/6, 265/5/5/5/5
Leg Curls - 50/10, 65/8, 85/6/6/5
DB Lunge - 35/10, 45/10/10

12/9 Chest & Arms

Solid workout today. Pretty satisfied with how strength is progressing especially on bench press. Holding off on legs until tomorrow. Think I pulled something last night but it doesn't hurt all the time so I figure I should be good to go by tomorrow.

Flat Bench: 115/10, 135/8, 155/6, 190/5/5/5
Slight Incline DB Press: 50/8, 65/10/9/8
Incline Fly: 30/10, 35/12/12
Cable Curl: 70/10, 80/8, 90/10/10
Rope Pressdowns: 90/10, 100/8, 115/9/8
Hammer Curls: 30/11/10/10
super set w/
Dips: bodyweight/12/11/11

12/6 Delts & Triceps

Awesome workout. All the movements felt very solid and reps were in control the entire workout, really focused on stretching the delts at the bottom of the movement with incline delt presses. Shoulders and arms are a weak point imo so I'm hitting them with everything I got.

Side Laterals - 3 warms, 25/6/5/5
Incline Delt Press on smith machine - 1 warm, 125/8/8/8
Upright Rows - 1 warm, 60/12/12/12
Front Raise w/ plate - 35/10/10
Tricep Press close grip - 3 warms, 120/8/8/8
Lying Bar Ext - 1 warm, 55/10/11/11
1 Arm Rope Press - 40/12/10

10 min cool down on arc trainer

12/5 Biceps & Hams

Weight: 145.8 (no change)
Waist: 29.5 (no change)
Me staying lean in the lean mass buidling stage should be one of the 7 wonders of the world, lol.

Crushed, Smashed, Demolished, absolutely killed it in the gym today. I took last weeks numbers and destroyed them, no sloppy reps what so ever. The pump I had going was ridiculous while intensity and focus were sky high. Definitely feel Prime and the Asteroid stack kicking into full effect and just getting into my 3rd week on it. The crazy thing is I decreased the amount of BCAA's i take from 12 scoops to 2, and i didn't even bother to add beta alanine and creatine back in.

Hammer Curls - 20/12, 25/8, 40/6/6/ Left-5 Right-4
Close Grip Curls - 30/12, 40/8, 55/8/8
1 Arm Cable Curls - 20/12/12
Stiff Leg Deads w/ Separate cables - 70/12, 80/10, 110/9/8/10
Leg Curls - 45/10, 55/8, 65/10/10
Crunches - Upper- 25/25, Lower- 17/16

6 min cooldown on the treadmill

12/4 Back & Calves

Gains just keep coming. Couldn't fit a 5 lb on the cable row so i had to jump up 10 lbs but still killed it. Really solid workout and wrapped it up with 5 sprints.

WG Pulldown - 75/12, 90/10, 105/6, 120/6/6/5
Bent Row - 95/10, 115/8, 135/8/8/8, 105/11
1 Arm Cable Row - 40/12/12/10
Deads - 195/15/15
Standing Calf Press - 135/10, 155/10, 185/10, 215/12/15/15

5 sprints on the bike

12/3 Chest

Have a paper and powerpoint to finish before 1:30 so kept the workout short. Got a killer pump in the chest and had some freaky shoulder veins coming through. 10x10 sounds a lot easier than it actually is, but then again, my bench sucks, haha.

Flat Bench: 115/8, 145/10/10/10/10/10/8/8/7/8/6

12/2 Quads

High rep death workout. Legs were so pumped i could barely get in the starting position for leg press and almost busted my ass on the last set of step ups. Made some awesome gains in reps.

Leg Extensions - 55/10, 85/10/10
Squats - 145/20/15/15/15 (65 total)
Leg Press - 360/10, 500/12/12/12
Step Ups - 30/12/12/10
Knee Raises - 20/17/15/15

15 min on treadmill @ 4% incline and 3 mph.

11/30 Back & Delts

Went in and killed it today. Kept things moving quickly and made solid gains on every exercise, especially db shoulder presses.

Underhand Pulldown - 90/12, 105/8, 120/6, 140/6/6/5
T Bar Row - 100/8, 115/6, 125/10/10/8
Rope Pulldowns - 90/10, 105/10/12
DB Press - 40/10, 50/8, 65/6/6/6
Front DB Raises - 15/11/10/10
super set w/
Seated Side Laterals - 10/11/10/10
Crunches - 20/20/20/20

11/29 Chest & Arms

Awesome strength gains from last weeks workout. Left bicep was feeling really awkward during chest movements and rope pressdowns when I was returning the weight stack to the starting position. Probably just sore and will pass. Though the rep range for hammers were 8-10 so when I remembered it was 12, tried making up for it on the last set and ended up killing it. Finished up with a few hiit sprints, tear drops were on fire especially after yesterdays leg workout.

Flat Bench: 115/10, 135/8, 155/6, 185/5/5/5
Slight Incline DB Press: 50/8, 60/10/10/8
Incline Fly: 30/10, 35/11/10
Cable Curl: 70/10, 80/8, 90/10/8
Rope Pressdowns: 90/10, 100/8, 110/10/10
Hammer Curls: 25/10/10/16 (Word)
super set w/
Dips: bodyweight/13/12/12

HIIT on bike, 2 min warm up, 5 sprints, 2 min cool down

11/28 Legs

Weight: 145.8
Waist: 29.5

Sick workout today, made gains across the board and was in the zone. Started up Prime and Powerfull after a 2 week lay off, also tried a sample of the new Dialene 4x that I got at the Yorton and that stuff had me sweating.

Leg Extensions - 50/10, 80/10/10
Squats - 135/10, 185/8, 205/6, 255/5/5/5/5
Leg Curls - 50/10, 65/6, 80/6/6/6
DB Lunge - 35/10, 45/10/7 (couldn't get back up on my 15th step)
Seated Calf - 90/10, 100/10, 110/15/15/16

11/26 Back & Calves

Great workout, had a killer pump in my back by the end of the workout and was psyched about hitting deads for 15 on my first set. Got no chains so just used plates

WG Pulldown - 75/12, 90/10, 105/6, 120/6/4/5
Bent Row - 95/10, 115/8, 135/8/6/7, 105/10
1 Arm Cable Row - 30/10/12/12
Deads - 185/15/13
Standing Calf Press - 135/10, 155/10, 185/10, 205/15/13/12

11/26 Quads

Solid leg workout today even though my body is pretty beat up from last nights game. Definitely slowly gaining back the strength i lost and hitting the desired rep ranges pretty easily.

Leg Extensions - 50/10, 75/10/10
Squats - 135/10, 185/8, 205/6, 245/5/5/5/5
Leg Press - 360/10, 500/10/10/10
Step Ups - 30/10/10

11/23 Biceps & Hams, 11/24 Delts & Triceps

Killer workouts both days, even without my usual pre-workout stims i've been getting pretty jacked up for my workouts. Had an awesome workout the morning of my birthday, even after the night I had, must have been the glycogen increase from my cold stones cake, lol. Day of my birthday, definitely indludged a bit on fried calamari, some pizza, and sushi, one day won't kill me. Back @ it today (other than some coldstones with my fiancee after my flag football game). Definitely killed it in the gym both days.

Hammer Curls - 20/12, 25/8, 35/6/6/6
Close Grip Curls - 30/12, 40/9, 50/8/8
1 Arm Cable Curls - 30/7, 20/10/10
Stiff Leg Deads w/ Separate cables - 70/12, 80/10, 100/8/8/8
Leg Curls - 45/12, 55/10, 65/8/8
Crunches - 20/20/20/20

Side Laterals - 5/12, 10/10, 15/6, 20/6/6/5
Incline Delt Press on smith machine - 95/10, 115/10/10/10
Upright Rows - 40/12, 50/12/12/12
Front Raise w/ plate - 25/12/12
Tricep Press close grip - 90/12, 100/8, 110/10, 115/8/8
Lying Bar Ext - 40/10, 50/12/11/12
1 Arm Rope Press - 40/10/10

11/22 Chest

Legs are still sore as hell so decided to start off the 5 day with chest. Felt strong as hell and had an insane rock hard pump going. I really miss my pre-workout stims but I needed the break, can't wait to get Jacked. Going to keep things under control this weekend and hopefully my friends won't try feeding me drinks all night, lol, still gotta train tomorrow before heading to the casino!

Flat Bench - 115/12, 135/10, 155/8, 175/6/6/6/6
Incline DB - 50/10, 65/8/8/8
Slight Incline Fly - 35/10/10/11
Uneven Pushups - body/11/11/10

10 min cooldown on treadmill

11/21 Cardio & Abs

Went in and did some light cardio to get some blood flowing to my legs then did some various ab/serratus/oblique work

15 minutes on recumbent bike
16 sets for abs (15-20 reps)

11/20 Back & Delts

Solid workout today, rest of my body is sore as hell. Really focusing on form over just moving the weight like I have in past off-seasons, definitely feel it will make a huge difference.

Underhand Pulldown - 90/12, 105/10, 120/6, 135/6/6/6
T Bar Row - 100/12, 115/8, 125/10/9/8
Rope Pulldowns - 90/10, 95/12/12
DB Press - 40/10, 50/8, 60/6/6/5
Front DB Raises - 15/10/10/10
super set w/
Seated Side Laterals - 10/10/10/10
Crunches - 20/20/20/15

10 min cool down on treadmill

11/19 Legs

My legs definitely took a hit in strength over these past 3-4 weeks. Maybe its from not going so heavy but at least my legs are a body part that gain back strength very quickly. Used a different leg extension, weight was heavier so I had to bring it down but I like the way its set up and how it hits the quads.

Leg Extensions - 50/10, 70/10/10
Squat - 135/12, 185/10, 205/8, 235/5/5/5/5
Leg Curl - 50/12, 60/8, 75/6/6/6
DB Lunge - 35/10, 40/10/10
Seated Calf Raise - 90/12, 100/12, 110/15/15/15

10 min cool down on recumbent bike

11/18 Chest & Arms

Felt good to be back in the gym and get in a heavy workout. Got the sickest pump i've ever had in the gym today, arms were blown up by the end of the workout.

Flat Bench: 115/12, 135/10, 155/8, 185/5/4/3
Slight Incline DB Press: 50/8, 60/8/8/8
Incline Fly: 30/10, 30/12/12
Cable Curl: 70/10, 80/8, 90/9/8
Rope Pressdowns: 90/10, 100/10, 110/10/8
Hammer Curls: 25/12/11/10
super set w/
Dips: bodyweight/11/10/8

10 min cooldown on treadmill

11/13 Circuit Training

Peak Week Day 6
Weight: 141.6

Feeling like one depleted dude. Pretty psyched up for the show and to have Randy Glass in my class, awesome bodybuilder and looking forward to giving him a battle.
Went through poses after the circuit training, saw some glute striations during side poses (woo!) will hit another hard session tonight and 1 or 2 tomorrow throughout the day. Legs are flat as hell, but finished it all off with 20 mins of light pedaling on the bike. Ready to eat up tomorrow and fill out, I'll be on a train but do you want me to text you weight first thing in the morning?

Cable Fly: 30/15/15/15/15
Cable Straight Arm Lat Pulldown: 30/10, 20/15/15/15
Side Laterals: 7.5/12/13/15/15
Rear Laterals: 10/10/10/12/12
Barbell Curl: 30/12/13/12/15
Underhand Pressdown: 60/13/15/15/15

20 minutes on recumbent bike @ level 0

11/11 Back, Traps, Biceps 11/12 Chest, Delts, Triceps

Peak Week 2 Day 4
Been mega dosing Xtend these past 2 weeks (6 scoops during workout, 2 scoops between meals) and definitely feel a difference, energy levels aren't as low in the gym. Got a sick pump and veinage in the gym today.

Wide Grip Pulldown: 60/15, 75/12/15
Barbell Row: 95/12/12/12
Seated Cable Row: 40/15/15/15
Shrugs: 135/15/15/15
Upright Rows: 30/15/15/15
Incline DB Curl: 15/15/15/15
Barbell Curl: 30/12/12/12

30 minute moderate intensity on bike @ level 4

Peak Week 2 Day 5
Weight: 142.6
Hit the gym and had a solid workout. Definitely feeling a little flat but its expected. 2 more days to go!

Incline DB Bench: 35/15/15/13
Flat Bench Press: 95/13/12/12
Cable Fly: 30/15/15/15
Side Laterals: 10/12/12/12
Front Raise: 15/12/12/12
Lying DB Tricep Extensions: 15/15/15/15
Overhand Pressdowns: 60/14/12/12

20 minute moderate intensity on bike @ level 4

11/10 Legs & HIIT

Peak Week 2 Day 3

Got a good pump today. Just focused on getting some blood into the muscle and working through the full rom. Can't wait for friday to be here!

Leg Extensions: 50/12/12/12
Leg Curl: 50/15, 60/15/12
Leg Press: 180/15/12/13
DB Lunges: 20/12/12/12

20 mins steady state on treadmill @ 4% incline and 4 mph
40 minutes of flag football

11/8 Chest, Back, & Delts

Peak Week #2 Day 1
Weight: 145.8

Awesome workout this morning. Shoulder felt a little weird on incline bench so I switch to DB's. Got an great pump all around. Really fired up for next week.

Incline Bench: 115/12, 135/10, 175/4
Incline DB: 65/8/8
Cable Fly: 60/8/8/8
Overhand Wide Grip Pulldowns: 120/10/8/7
Underhand Cable Row: 80/10/8/8
Military Press: 125/5, 115/7/6
Side Laterals: 15/10/10/9

HIIT on bike, 5 min warm up, 20 sprints @ level 8, 4 min cool down
1 round of mandatories and muscularity poses.

11/7 Legs & Arms

Awesome workout this morning. Really focused on a sick pump and working the muscle through the full ROM. Getting really amped up and I think Rice Krispies did their work for recovery in yesterdays post workout meal, lol. So far, once again, there are 3 total in each of my classes (juniors and open short). Matt said he will most likely even out the height classes to have an even number in each class (18 competitors total in the other 2 open classes). Tomorrow, i'm doing a high carb day but should i keep my sodium at the same levels they were in last weeks saturday of peak week?

Front Squats: 115/10, 135/10, 175/6/6/6
Leg Extensions: 110/8/8/8
Lying Leg Curls: 70/9/7/8
Incline DB Curl: 35/6/6/6
One Arm Cable Curl: 35/8/8/8
Overhand Pressdowns: 110/10/10/10
Overhead Tricep Extensions: 55/8/8/9

30 minute on bike @ level 4

11/6 HIIT

Legs are still insanely beat up from monday. Had to lower the intensity level for the sprints today but still got it done. Really pumped for next week. Heard from Matt as of today there are 3 of us in the juniors and open short (which will get more competitors since there are a lot more competitors in the other height classes). I am really pumped now, or it might just be the post workout whey and rice krispies, I wanna come in looken tigther and fuller for this show and screw w/e pain i might be feeling, i'm gonna give it 100% these next 9 days.

HIIT on bike, 20 sprints, 5 min warm up @ level 3, 15 sec sprint @ level 7, 2 min cool down @ level 3

11/5 Back & Delts

Rough workout today. Went in kindof drained and had a "just get through this" workout. Weights were a bit heavier than normal. Just one of those few days where your body realizes you been dieting for 20 weeks, lol.

Wide Grip Lat Pull downs - 90/14, 105/12, 120/10, 135/8, 145/4
Bent Rows w/ back parallel to the floor(strict form) - 135/10, 155/8/8/8
Rope Pull downs - 130/7, 105/12/8
Military Press (no back support) - 75/14, 85/12, 100/10, 110/8, 125/5
Side Laterals - 15/10/10/10/10

30 minutes on bike @ level 3

11/4 Chest & Arms

Solid workout today. Focused on form and rep tempo. Legs are still feeling pretty beat up.

Flat Bench: 115/14, 125/12, 145/10, 165/8, 185/5
Incline DB Bench: 60/10/10/10
Cable Fly: 50/12/12/12
Incline DB Curl: 20/12, 25/10, 30/8, 35/6
Tricep Pressdown: 75/12, 90/10, 110/8, 130/6
Cable Curl: 90/10/10/10
superset w/
DB Tri Extension: 30/10/10/10

30 minutes on treadmill @ 3.7 mph and 4 mph

11/3 Legs

Weight: 148.8

Sub-par workout today. Quads were really sore and legs felt heavy through the whole workout so I adjusted the weight and stayed with the prescribed rep ranges. Must have been all the posing from Saturday but I figured a full day of rest would of had the legs back at almost 100%. Going to drink xtend throughout the day and see if it can ease the muscle soreness.

Leg extension: 110/8/8/8/8
Squats: 135/14, 185/10, 205/8, 225/6
Lying Leg Curl: 50/12, 55/10, 60/8, 70/6
Sumo Squat w/ DB: 100/12/10/10/10
DB Lunge: 40/10/8
Seated Calf Riase: 120/15/14/15/15

HIIT
40 minutes of flag football!

10/30 Circuit Training

Peak Week Day 6
1 more day!

Oh snap! I am freaking pumped and ready to go. My focus is completely on this show and I got top 2 in both my classes in my sights. I may not be freaky conditioned but I'm bringing a sick package of size, symmetry, and conditioning that fits my frame well. I have totally smashed what I looked like this past spring. Joe, I can't thank you enough, you've guided and been there for me the whole way through, you gave me the plan week in and week out and I followed it to a T.
Found an awesome diner that has 24 variations of pancakes (and they can even make it with whole wheat flour!)so thats where you'll find me sunday morning before hitting the treadmill :)

Cable Fly: 30/15/15/15/15
Straight Arm Lat Pulldown: 20/15/15/12/15
Side Laterals: 7.5/15/15/12/12
Rear Laterals: 10/12/12/10/10
Preacher Curl: 25/15/15/15/15
Underhand Tricep Pressdown: 50/15/15/15/15
Repeated 4 times, 45-60 seconds rest between circuits.

20 mins low intensity on bike @ level 3
10 minutes posing

10/29 Chest, Shoulders, & Tri's

Peak Week Day 5
Weight: 147

Awesome workout. Can't believe i'm 2 days away from the show. Finally put together my posing routine. Had a song picked out for 2 weeks now just had to throw together some poses I could transition well between. Got an awesome pump in the chest, not as much veinage as yesterday.

DB Incline: 35/15/15/12
Flat Bench: 95/15/12/12
Cable Fly: 30/12/12/15
Side Lateral: 5/15/15/15
Front Raises w/ Bar: 15/12/12/12
Lying DB Tri Extension: 15/15/15/12
Tricep Pressdowns: 60/12/12/12

20 min on treadmill @ 4 mph

10/28 Back, Traps, & Bi's

Peak Week Day 4

Had some sick veinage going on in the arms today. Got an awesome pump in the working muscles and really felt each movement through the whole rom. Ready for some pumpkin spice ice cream in 3 days! lol.

WG Pulldown: 60/15/15/15
Bent Rows: 95/12/15/12
Seated Rows: 40/15/15/12
Shrugs: 115/15/15/15
Upright Rows: 30/15/15/15
Incline DB Curl: 10/15/15/15
Barbell Curl: 30/12/12/12

30 min on treadmill @ 4m mph

10/27 Legs & HIIT

Peak Week Day 3

So good to have some carbs lol. Went in, got a good pump in the legs and kept it light. Past 2 days of HIIT definitely beat up the legs a bit. Finished it with the last HIIT session of the week.

Leg Extensions: 50/12/12/13
Leg Curl: 30/15/15/15
Leg Press: 180/12/12/13
DB Lunges: 20/12/12/12

HIIT on Bike
5 min warm up @ level 3
15 sprints, 15 sec @ level 10, 45 sec @ level 3
20 min cool down 2 @ level 3

10/26 HIIT

Peak Week day 2

So far so good. Hit the sprints as hard as I could. Energy levels aren't so up and down today. Started up meltdown since I finished my bottle of Recreate. This stuff gives some awesome energy and definitely notice the mood benefits.

HIIT on bike
5 min warm up @ level 3
20 sprints, 15 sec @ level 10, 45 sec @ level 3
20 min cool down @ level 3

10/25 HIIT

Peak Week Day 1
Did a bit more low intensity cardio than I had to but oh well. Felt good in the beginning of the day but energy levels are definitely up and down as the day goes on.

HIIT on Bike
5 min warm up @ level 3
20 intervals, 15 seconds @ level 10, 45 seconds @ level 3
2 min cool down @ level 3

23 mins on treadmill @ 4 mph

10/24 Chest & Triceps

3 + 1 weeks out

Weight: 148.6 (+.8)
Waist: 29.2 (no change)
Chest: 1 mm (no change)
Waist: 3 mm (no change)
Quad: 4 mm (-2 mm)

Weird jump in weight but waist and calipers stayed the same. Started going 4 days in a row with a day off so I think it might just be the extra day of carbs. Ready to start up peak week and dial it in! Killed chest and triceps with a sick pump and getting some sick striations in my lower triceps, i'm gonna be ready for saturday but I want to kill the Yorton short class!

Incline DB: 45/12, 55/12, 70/8, 80/5/5/5
Mid Press: 125/10, 145/7/7/7
Dips: 10/10/9
Rope Prss: 110/10, 135/7/6/7
Tricep Bar Extension: 65/8/7/7

25 min Pomeranian walk with my dog.

10/23 Da Quads and Calves

Awesome leg workout, legs were fried by the end of the workout and had a killer pump. 8 days out!!!

Squat - 135/12, 185/12, 235/8, 275/5/6/5
Leg Ext - 120/10, 150/8/7/6
Hack Squat - 90/12, 140/8/8
Step Ups - 40/8/6
Standing Calf Press - 135/12, 185/10, 225/8/8

10/21 Back & Hams, 10/22 Delts & Biceps

Solid workouts these past 2 days, just focusing on form and working the muscle through its full range of motion. Been getting some sick pumps and vascularity.

Wide Grip Overhand Pulldowns - 90/12, 105/12, 120/8, 125/5/5/5
Seated Cable Rows - 70/10, 10/8/7/6
DB Deads - 80/13/12/12
SLDL - 185/11, 205/10, 225/6/6
Lying Leg Curls - 55/10/10/10

25 minutes on bike @ level 5

Wide Grip Upright Rows - 45/12/12, 55/8, 75/6/6/6
Standing DB Press - 35/10, 50/8/8/6
Front Raises w/ DB (seated) - 20/8/8/6
1 Arm Cable Curls - 20/12, 30/10, 42.5/6/6
Preacher Curls - 55/8/8/7

HIIT on Arc Trainer, 5 min warm up, 17 sprints, 3 min cool down

10/20 HIIT

Nice day of an early morning HIIT session, hit it hard cause theres only a few left!

HIIT on the Acr Trainer, 5 min warm up @ level 15 and level 5 incline, 17 sprints @ level 35, 3 min cool down @ level 15.

10/19 Chest and Triceps

Awesome workout today despite getting stuck with the thick bar in the gym. Got an awesome pump in the upper body and finished strong. Happy with the increase on underhand pressdowns and increase in reps on uneven pushups.

Flat Bench w/ thick bar- 135/12/12, 165/7, 175/5/5/4
Incline DB - 60/10, 65/8/8/7
Uneven Pushup - 10/10/10
DB Extension - 30/10/8/8/6
Underhand Pressdown - 100/10/10/9

10/18 Quads and Calfs

Solid workout today. Upped weight and reps from last week and kept with good form. Decided to take out bar step lunges, they just feel awkward and i feel I can hit my legs much better with db lunges. 13 days out!

Leg Extensions - 100/12/12, 130/8, 160/5/5/6
Front Squat - 135/12, 165/8/8/7
Leg Press - 360/12, 500/10/10
DB Walking Lunges - 45/10/10
Seated Calf Press - 160/12, 180/12, 20/8/6

25 min on treadmill @ 4.5% incline and 3.7 mph

10/17 Delts and Biceps

28 and 14 days out!
Weight: 147.8 (-1)
Waist: 29.2 (-.3)
Chest: 1 mm (-1)
Waist: 3mm (-1)
Quad" 6 mm

Getting pumpeddddddddd. The anticpation between getting back on stage and getting back on the field to make a run at the league championship (we lost in the semi's by 2 points last year) is killing me. Had a solid workout today, strong all the way to the end. Moved the weight with control and a slow negative. Killed it on sprints and hit some poses, NPC style with choosing which side chest and side tricep to display.

Side Laterals - 15/12/12, 20/8, 25/6/5/4
Push Press - 95/10, 105/8/8/8
Front Raise w/ bar - 30/10/8/8
Incline DB Curl - 20/12, 25/10, 35/7/6
Cable Curl - 95/6/6/6

HIIT on Arc Trainer, 5 min warm up, 17 sprints (15 sec all out @ 5% incline + level 30), 3 min cool down

10/16 Back & Hams

Messed up and did overhand lat pulldowns, low body fat levels must be effecting my brain. Now I understand why my rack pull up numbers went down. Focused on a slow negative with a pause at the top and bottom of the movement, back and hams were smoked! The pad on seated leg curls causes a lot of pain on my quads so i'm dropping those for the rest of the prep.


Wide Grip Overhand Lat Pulldown - 90/12, 105/12, 135/6, 120/5/5/4
T Bar Grip Row - 90/10, 135/7/7/6
Rack Pull-up - Bodyweight/5/6/5
Lying Leg Curl - 50/12, 55/10, 60/8/8
Single Leg Curl - 35/8/8/7

25 min on treadmill @ 3.7 mph and 4.5% incline

10/14 Chest & Triceps 10/15 HIIT

Awesome workout this morning. 2 more weeks left on my gym membership and then im moving to a gym a similar distance from my house but with dumbbells up to 200 lb and much more bodybuilder friendly. For a gym that calls themselves judgement free they sure do have a lot of rules to discriminate against a certain type of people.

Flat DB Press: 50/12, 60/12, 75/8, 80/7/7/6
Mid Bar Press (15 degree angle): 125/10, 145/6/6/6
Incline DB Fly: 40/10/10/7
Tricep Press: 110/10, 145/8/7/6
Lying DB Ext: 30/8/6/7

10/15
Stadium sprints, 1/4 mile jog, 17 sprints, cool down walk up and down the staidum stairs.

Sprints are getting harder to do, starting to fatigue after the first half. I actually found that if I held my breath for the first 5-10 seconds I was able to go harder, I never noticed how much energy breathing during a sprint consumes.
I'm sweating profusely just sitting here typing this, maybe I found the right mixture to thermogenic blueberry oatmeal pancakes :) I am getting pumped for this upcoming show, ready to redeem myself for this past spring. A couple days ago I was so close to downing an extra 2 scoops of whey and tbsp of almond butter in my last meal but I kept focused. Crazy how I want to cheat on whey and almond butter right? lol

10/13 Quads and Calfs

Awesome leg workout today. I love walking lunges w/ db's! Killed it on leg press so reps were on the low side with squats, just made sure to get deep into the hole and explode out.

Leg Press: 360/12, 410/12, 460/8, 580/6/6/6
Squat: 205/10, 245/6/6/6
DB Sumo: 90/10, 100/10/10
Walking Lunge: 45/10/10
Standing Calf Press: 155/12, 185/10, 225/8/8

10/12 Delts & Biceps

Had an awesome workout this morning. Upped the reps so definitely happy with that. Used the cambered curl bar, not sure how much it exactly weighs but curls felt heavier than when I normally do them with an olympic bar. Hit some poses between sets and its crazy how 3 days of rest for the legs make a difference in how they look. Saw pics from the Cape show last night, i'm so pumped and ready for the final push, nothing is gonna stop me now.

Military Press: 85/12/12, 110/8, 125/6/6/5
Shrugs: 185/10, 235/8/8/6
Side Laterals w/ Cable: 27.5/10, 22.5/8/8
Barbell Curls w/ camber bar: 45/12, 50/10, 65/6/6
DB Curls: 15/10, 30/6/6

HIIT on the Arc Trainer, 5 min warm up, 17 sprints, 3 min cool down

10/11 Steady State Cardio

Planned on HIIT, started up the warm up and kept it as a low intensity session, would rather give the legs another day to recover than to do another hiit session and hamper recovery.

25 min on Arc trainer @ 6 incline and 25% resistance.

10/10 Back & Hams

5 and 3 weeks out
Weight: 148.8 (-1.2)
Waist: 29.5 (-.25)
Chest: 2 mm
Waist: 4 mm (-1)
Quad: 6 mm

Good workout. Definitely dragging a bit but still plugging away and getting it done. Switched to lying leg curls since the pressure from the pad on seated leg curls was causing a lot of pain in the quads. Cravings are getting weird, everytime i scoop out my whey I think of just throwing in an extra scoop with 2 tbsp of almond and having a huge bowl of protein pudding, lol.

Bent Rows - 155/12, 165/12, 205/8, 235/4/4/3
Deadlifts - 185/10, 245/8/8/7
1 Arm Rows - 75/10/9/10
Seated Leg Curls - 60/12
Lying Leg Curls - 55/10, 60/8/8
DB Stiff Leg Deads - 75/10/10/10

Quads & Calves, Chest & Tri's

Slipnkot/Metallica playlist + me = sick, intense workouts. Had some awesome workouts these past 2 days. Energy is always high in the morning but starts to dip up and down later on in the day, i think work is just really boring so it makes me tired. Still plugging away, almost 3 weeks out from competition #1.

10/8
Squat - 135/12, 185/12, 235/8, 275/6/6/4
Leg Ext - 120/10, 150/8/8/7
Hack Squat - 90/12, 130/10/10
Step Ups - 40/8/6
Standing Calf Press - 135/12, 155/10, 205/8/8

25 min on treadmill @ 3.7 mph and 10% incline

10/9
Incline DB - 45/12, 55/12, 75/8, 80/5/5/5
Mid Bar Press - 125/10, 145/8/6/6
Gironda Dips - 10/9/7
Rope Press - 110/10, 135/8/8/4
Tricep Overhead Extension w/ curl bar - 65/10/7/7

25 min on treadmill @ 3.7 mph and 4% incline

10/7 HIIT

A bit low on energy today, got another good nights sleep of 8 hours though. Hammie felt great but still going to play it safe tomorrow should it start to act up during quads.

5 min warm up, 17 staidum sprints, 3 min cool down

Delts and Biceps

Finally got a solid night's rest of 8 hours so I was ready to go this morning. Weights and reps are still increasing which is downright ridunkulous. Hamstring is about 80-90%, should be back at 100% by the time I hit quads on thursday.

Wide Grip Upright Rows - 45/12/12, 55/8, 70/6/6/6
Standing DB Press - 35/10, 45/8/8/7
Front Raises w/ DB - 20/10/9/10
1 Arm Cable Curls - 20/12, 30/10, 42.5/8/6
Preacher Curls - 50/10/10/10

HIIT outside, 5 min warm up, 17 stadium sprints, 3 min warm up

10/5 Back & Hams

Sick workout for being at work til 130 in the morning and getting up at 8 for this mornings workout. Got some powerfull in so i took 3 pre-bed and slept like a baby. Crazy focus in the gym this morning and the mindset was there. Killed back and still making gains in strength. Tried to stay with an overhand grip on SLDL but lost my grip before the last rep on 205 so I switched to under-over, switching hands for the 2 sets, felt weird since i always go left under and right over, but after the first rep all was good especially with Linkin Park blasting through my headphones. Hamstring felt good, really kept my rep tempo slow and controlled on leg curls, went through full range of motion and focused on getting a stretch at the bottom of the movement.

Wide Grip Overhand Pulldowns - 90/12, 105/12, 120/8, 130/6/6/6
Seated Cable Rows - 70/10, 90/8/8/8
DB Deads - 80/12/12/12
SLDL - 185/12, 205/9, 215/8/8
Lying Leg Curls - 50/10, 55/10/8

10/4 Chest & Triceps

Solid workout on 5 hours of sleep, lol. Days like today are what Zap was made for, and I'll be working until 1 tonight, wake up for the gym at 8 tomorrow, and be back here for a 1 o clock nfl game, yay. Definitely feeling it right now, especially after being at a wedding all day. My fiancee ordered me the filet mignon a couple of months ago, so I ate it since it had been awhile since meal 3 and i'll just drop meal 6 (almond butter, fish oil, and whey). It was freezing in the banquet room so my body was begging me to eat something. Just be glad I stayed away from the pasta, mashed potatos, and cake!

Flat Bench - 135/12/12, 165/8, 185/5/5/4
Incline DB - 60/10, 65/8/7/7
Uneven Pushup - 10/9/8
DB Extension - 30/10, 35/8/7/6
Underhand Pressdown - 100/10/9/9
Lower Abs - 3 sets

10/3 HIIT

6 and 4 weeks out! Yeah Buddy!
Weight: 150 (-2.2)
Waist: 29.75 (-.25)
Chest: 2 mm
Waist: 5 mm
Quad: 6 mm

HIIT outdoors, 1/4 mile jog, 8 50 yard sprints, 9 stadium sprints, 1/4 mile walk and 10 minutes stretching

HIIT + The day after a quad workout = bad idea. My glute-ham tie in was sore as hell by the 8th field sprint and when I went for my 9th sprint my legs just said "NOT HAPPENING", so I had to finish off with stadiums. I guess I'll stick with the stadium sprints from here on out. Happy with the progress this week, 4 more weeks to get freaky shredded for the NPC show and 6 weeks to get even freakier at the Yorton.

10/2 Quads and Calfs

Awesome workout this morning. Took a physiology exam that I nearly aced so I was already in a pumped up mood for the workout. Quads were feeling sore from yesterdays sprints and wasn't sure about how they would hold up but I crushed last weeks numbers. Went slow and deep on front squats, I had to keep an eye on how low I was getting, I started hitting the bar rest on the rack. Barbell step lunges were a little weak but still increased weight, hams were def feeling it from sprints. Weighed 150 this morning.

Leg Extensions - 100/12/12, 130/8, 155/6/6/6
Front Squat - 135/12, 155/8/8/8
Leg Press - 360/12, 500/10/8
Barbell Step Lunge - 135/16/14
Seated Calf Press - 160/12, 180/12, 210/8/7
Abs - 3 sets

25 min on treadmill @ 9.5% incline and 3.7 mph

10/1 Delts & Biceps

DAMN, 30 Days out from the first one! This prep is flying by, pretty soon it will be time to work on becoming the next coming of Chris Faildo. Nailed todays workout with sick form and high intensity. Staidums were pretty brutal but I'm liking outdoors HIIT instead of on a machine. Flag football season starts up in a month and I'm always in better conditioning when I do outdoors cardio like field sprints and stadiums.

Side Laterals - 15/12/12, 20/8, 25/6/5/5
Push Press - 95/10, 105/8/8/7
Front Raise w/ bar - 30/10/8/7
Incline DB Curl - 20/12, 30/10, 40/6/6
Cable Curl - 95/8/7/6

HIIT on bike, 5 min warm up, 17 stadiums (48 steps), 3 min cool down

9/30 Back & Hams

Zaptastic workout. Legs are still hurting from field sprints so no cardio today, will do a HIIT only day on friday. Got a sick pump in the lats today. Manager was working out and wouldn't let me do T bar rows (stupid planet fitness) so i grabbed a bar with parallel grips and killed those. Hammies were experiencing some serious DOMS so I lightned up weight and focused on form. Hit some posing post workout, weighed in at 151.4 this morning so its been consistenly going down since saturday.

Wide Grip Underhand Lat Pulldown - 90/12, 105/12, 135/8, 155/5/4/4
Parallel Grip Row - 90/10, 150/8/8/8
Rack Pull-up - Bodyweight/10/8/8
Seated Leg Curl - 60/12, 65/10, 70/8/8
Single Leg Curl - 30/10/10/8

9/28 Chest & Triceps

Insanely focused in the gym today. Made some nice gains in strength while keeping form perfect. DB Flys and Tricep Pressdowns felt insanely light today. Left with a crazy pump and sick vascularity. Having a shredded carcass is in my sights and nothing is gonna stand in my way. Hammies are feeling it hard from the field sprints. Going to hit some mandatories and muscularity rounds later tonight after I finish up school work.

Flat DB Press: 50/12, 60/12, 75/8, 80/6/6/6
Mid Bar Press (15 degree angle): 135/10, 145/8/7/6
Incline DB Fly: 35/10/10/10
Tricep Press: 110/10, 135/8, 140/8/8
Lying DB Ext: 30/8/7/8

HIIT w/ field sprints, 5 min warm up, 17-50 yard sprints, 3 min cool down

9/27 Quads and Calfs

Real solid workout this morning. Being 5 and 7 weeks out really going to put more emphasis on form and range of motion and keep increments in weight small (+5 lbs everytime i hit the desired rep range). Went with a shoulder width stance on leg press on squats to focus on the outer quads a bit more. Since the DB's at my gym don't go past 80 I decided to just hold 2 DB's between my legs for db sumo squats, good thing i can get creative. Walking lunges were brutal but i started my prep doing 12 steps with 25's, so that def made a big jump. Off to another hard day of work watching football :)

Leg Press: 360/12, 410/12,450/9,560/6/6/6
Squat: 205/10, 245/8/8/7
DB Sumo: 75/12, 90/10/10
Walking Lunge: 40/10/10
Standing Calf Press: 155/12, 175/10, 205/8, 225/8

25 min on treadmill @ 3.7 mph and 9% incline

9/26 Delts and Biceps

7 and 5 weeks out
Weight: 152.4 (-.6)
Waist: 30 (no change)
Skinfolds
Chest: 3 mm (-1)
Waist: 6 mm (-1)
Quad: 6 mm (-2)

LBM: 147.49 lbs (+1.39)
Body Fat: 4.9 lbs (-1.98)

No change in waist but skinfolds and how I look in the mirror are showing progress. Felt like the Hulk in the gym today (especially since I had my hulk juice with me, green apple xtend). Had increases across the board in weight and reps, which is downright silly for being 5 weeks out. Used the thick bar on shrugs, still without straps, so it kept slipping around the 4-5 rep mark. Getting asked a lot more if I am getting ready for a show which shows things are definitely moving in the right direction. Biceps were blown up today after curls! Form has definitely improved after learning about the stretch reflex and series elastic component of muscle spindles and tendons in kineseology. I love how I'm learning about things I can actually apply to what I do outside of school.

Military Press: 85/12/12, 110/8, 125/6/5/4
Shrugs w/ thick bar: 185/10, 235/8/6/6
Side Laterals w/ DB: 20/10/9/7
Barbell Curls: 45/12, 50/10, 65/8/6
DB Curls: 15/10, 30/6/6

HIIT on the Arc Trainer, 5 min warm up, 15 sprints, 3 min cool down = quads, hammies, and glutes burning up

9/24 Back & Hams

Intense workout today. Went in there and got it done. Went loose form on bent rows and kept everything else with strict tight form. Slowed down my rep speed on seated leg curls and focused on pausing at the bottom and top of the movement to really work the hamstring through the entire range of motion. Threw in some rear delt raises between sets of db sldl. Cold is just about gone, still a little congested so i've been resting longer than usual still about 60 second rest between sets.

Bent Rows - 155/12, 165/12, 205/8, 225/6/6/7
Deadlifts - 185/10, 225/8/8, 235/8
1 Arm Rows - 70/10/10/10
Seated Leg Curls - 75/12, 80/9/7/6
DB Stiff Leg Deads - 75/10/10/10

25 min on treadmill @ 3.7 mph and 9% incline.

9/23 Chest & Triceps

Workout was as solid as the back fat on oprah! Hows that for changin up what i start off with lol! Chest felt great when I got in but on my 2nd set of incline DB my right shoulder started acting up and I was havin a difficult time getting the right DB to the top of the movement off the first rep. Decided to play it safe with the chest. Mid bar press, took it easy and rocked out 135 for sets with a pause at the bottom and top of the movement. Even for playing it safe my chest and tri's were rock hard and pumped by the time I got to HIIT. Decided to change HIIT up and went on the arc trainer (my calves are in some serious DOMS pain).

Incline DB - 45/12, 55/12, 75/8, 80/6/3/5
Mid Bar Press - 135/10/8/6/6
Gironda Dips - 9/8/7
Rope Press - 110/10, 130/8/8/7
Tricep Overhead Extension w/ curl bar - 65/9/8/5

HIIT on Arc Trainer, 5 min warm up, 15 sprints, 3 min cool down

9/22 Quads and Calves

My calves are frickin sore from posing yesterday! Class was awesome and had a great time even though I hit tons of traffic on the way back that turned my 3 hour drive home into a 5 hour drive, had a hard time finding a gas station with a microwave so I ended up downing broccoli and chicken cold, never any fun, lol. Woke up and went for some office hours with my kinesiology professor before hitting the gym. Cough is going away but still dealing with some cold symptoms so I didn't go too crazy today. Quads were begging for me to stop by the time I got to hack squats and step ups were just brutal. Hit some posing before cardio, wish yesterday had been a workout day, I was looking freaky in the locker room.

Squat - 135/12, 185/12, 235/8, 265/6/6/6
Leg Ext - 120/10, 145/8/7/8
Hack Squat - 90/12, 130/10/8
Step Ups - 35/10/8
Standing Calf Press - 135/12, 155/10, 175/8, 195/8
Crunches - 25/20/20/30

25 min on treadmill @ 3.7 mph and 9% incline

9/20 Delts and Bi's

Woke up this morning and felt like a truck hit my back, hams felt sore as hell, killed it yesterday! Woke up half an hour before I had my alarm set, the anticipation is building up and its just motivating and driving me more than I thought I could. Woke up and didn't even feel like taking Zap or Y-RD because I was already so pumped up for this mornings workout. Adjusted weight accordingly to weight used during warm ups and focused on maximum contraction with a slow negative and pause at the bottom before beginning the movement again. Delts, traps, and biceps were on fire!! I cannot wait for november 1st (i've already made weight for the lighweight class, no bantam, with 5 weeks to go, im gonna be peeled).

Wide Grip Upright Rows - 45/12/12, 55/8, 65/6/6/6
Standing DB Press - 35/10, 40/8/8/9
Front Raises w/ DB - 20/10/8/8
1 Arm Cable Curls - 20/12, 30/10, 40/8/8
Preacher Curls - 45/8/8/8

HIIT on bike, 5 min warm up, 15 sprints, 3 min cooldown

9/19 Back & Hams

8 + 6 weeks out
Weight: 153 (-2.8)
Waist: 30 (-.3)

I was so ready to get my grown on this morning. Been on Prime for almost 3 weeks now and all I can say is, damn, when I got on the bike for HIIT, i felt like could do the workout all over again, and i put a serious beat down on back and hams. Big drop in weight but minimal drop on the waist, def notice more definition and separation in other body parts but it seems as if my waist has decided to become a stubborn bastard like my legs. Went all out this morning and felt like I was going to puke when i laid down for leg curls! Relaly focused on squeezing the back during all movements and i'm still feeling pumped. Shaved up and ready to go for sunday's posing class!

Wide Grip Overhand Pulldowns - 90/12, 100/12, 120/8, 130/6/5/5 burn 105/5
Seated Cable Rows - 80/10/8, 90/8/9, burn 50/7
DB Deads - 80/12/12/10
SLDL - 185/12, 205/10, 215/7/8
Lying Leg Curls - 70/10/10/8

HIIT, 5 min warm up, 15 sprints, 3 min cooldown

9/18 Chest and Tri's

Excellent workout this morning. I was pumped up for it from the moment I woke up and it was hard to sit in class without flexing, lol. By my third set of flat bench I was in the zoneeee. Uneven pushups with just bodyweight were killer especially after pounding my chest with on flat bar and incline db. Tried out DB extensions with one arm at a time but def felt I had better form using both arms at once. Killed underhand pressdowns and left with a sick pump in my upper body. Did a hybrid of lying leg raises and reverse crunches in between underhand pressdowns. Almost 6 weeks out and I just keep getting more and more pumped up about it.

Flat Bench - 125/12, 135/12, 165/8, 185/6/4/4
Incline DB - 60/10, 65/8/6/7
Uneven Pushup - 10/10/10
DB Extension - 30/10, 35/6/8/8
Underhand Pressdown - 80/10, 90/10, 100/10 burn 80/7
Lower Abs Hybrid - 20-10,15-5,10-10,10-8

HIIT on bike, 5 min warm up, 15 sprints, 3 min cool down

9/16 Quads and Calves

I hate no Zap weeks, lol. Energy levels aren't as crazy high, but i still have that "crush the weight before it crushes you" mentality and aggression. Leg extensions were controlled and explosive as usual and had a solid increase in reps on leg press with 450. On my last set of front squats I felt some pressure on my spine, not sure why this happened. By the time I got to barbell step lunges I was drenched and ready to just drop, quads and hams were on fire but I gutted out the last few reps. Finished up with some cardio and pwo brown rice cakes + scivation sludge! Gonna switch between that and regular brown rice, my jaw was in pain from all the chewing.

Leg Extensions - 100/12/12, 130/8, 150/6/6/7
Front Squat - 125/12, 145/8, 150/8, 155/8
Leg Press - 360/12, 450/10/10
Barbell Step Lunge - 115/20/20
Seated Calf Press - 160/12, 180/12, 210/8/6
Lower Abs - 2 sets of 20

25 min on treadmill @ 8.5% incline and 3.7 mph

9/15 Delts & Biceps

Had a loco workout today. Went in with the plan of completely smoking my delts and bi's. I liked starting off with an isolation movement, definitely pre-fatigued my delts for the push presses. Haven't done front raises in god knows how long so that was good addition. Biceps were done by the time I hit cable curls, even though i overestimated the weight (different cable tower) and did 3 sets of 8 instead of an adjustment set of 10 and 2 working sets of 8. Hit some posing afterwards, i swear i'm seeing changes daily, my legs(which i killed with HIIT today) are definitely much improved from my last show and better than they were at 8 weeks out this past spring. There will be no reversal in conditioning this time around. I'm going to get as shredded as I possibly can in these next 7 and 9 weeks. Personal problems were resolved last night so my head is in a much better place, now I just have to go to the doctors and find out what this nagging cough from my chest is. Its me and my fiancees one year anniversay today so after classes I'll be spending the rest of the day with her, she got me this awesome vegetable chopper as one of my gifts, I'm probably the only 20 year old guy who enjoys getting kitchen gadgets as gifts.

Side Laterals - 15/12/12, 20/8, 25/6/5/4
Push Press - 95/10, 105/8/6/7 drop 75/7
Front Raise - 15/10/10/10
Incline DB Curl - 20/12, 30/10, 50/8/5
Cable Curl - 90/8/8/8

HIIT on bike, 5 min warm up, 15 sprints, 3 min cool down

9/14 Back and Hams

Taking a week off from Zap and still had an intense workout. Strength is still increasing and enjoyed the new movements thrown in. Dealing with some personal problems so going to the gym is helping to give me a break from it all. Looking forward to the posing class down in PA next sunday.

Wide Grip Underhand Lat Pulldown - 90/12, 100/12, 130/8, 150/6/6/6
T Bar Row - 90/10, 135/8/8/6
Rack Pull-up - Bodyweight/10/9/7
Seated Leg Curl - 75/12, 85/10, 100/7/5
DB Leg Curl - 30/19/10/12
25 min on treadmill @ 8.5% incline and 3.7 mph

9/12 Chest and Tri's

9 and 7 weeks out
Weight: 155.8 (-2.2)
Waist: 30.3 (-.3)

Sick a** workout this morning. Went in with the crazy intensity I've been bringing lately and burnt out my chest and tri's. I had the craziest pump going all around and some nasty vascularity I have not seen since I was this lean last prep. Chest was smoked after mid bar press and I kept it light on DB Fly's but had a slow negative, 2 second hold, and explosive positive, my chest was on fire! Triceps were smoked by the time I finished tricep presses, kept the negative slow with a 2 second hold after an explosive positive. Did a round of posing before HIIT and I was very happy with where I am at, big improvements from last week, very close to my 8 weeks out conditioning this past spring. Definitely having one of my best preps to date, weights and reps just keep going up even as I keep dropping cals and upping the cardio. I haven't even gone over 25 minutes which still blows my mind considering at this point during my spring prep I was doing 50 in the morning and another 20 post workout.

Flat DB Press: 50/12, 60/12, 75/8, 80/6/5/5
Mid Bar Press (15 degree angle): 135/10, 145/8/8/6, drop 115/7
Incline DB Fly: 30/10/10/10, burn 20/12
Tricep Press: 110/10, 130/8/7/5, burn 110/3
Lying DB Ext: 35/4, 30/8/7
Crunches: 25/25/25/25

1 round of mandatories, 1 round of muscularity poses
(Gym locker room lighting was awesome, will snap some pictures there next week)

HIIT on bike, 5 min warm up, 15 sprints, 3 min cool down

9/11 Quads and Calves

Totally destroyed my legs today. I went in the gym with the sickest intensity and all I could think about during class was how badly I was going to kill my legs. Hit all my target reps, increased some weight on exercise and had picture perfect form. Hit a couple of poses in the locker room and am very happy with the progress I am making. One guy asked me if I was soccer player because of how hard and intense I was working out my legs, kindof laughed to myself because I don't think I've ever met a soccer player who trains as hard as I do, or in genereal. Started talking about bodybuilding and supplements but made sure to not let it interfere with the fast pace of my workout. Thinking about investing in some magnetic weights to bring along with me to the gym, damn db's dont go past 80.

Leg Press - 360/12/12, 450/8, 540/6/6/6
Squat - 205/10, 235/8/8/8
DB Sumo Squat - 75/12, 80/10/10
Walking DB Lunges - 35/20/20
Seated Calf Press - 170/12, 180/10, 200/8/8

25 min on treadmill @ 8.5% incline and 3.7 mph

9/10 Delts and Bi's

Had a good workout this morning. Still have somewhat of a cough and a little congested in the nose but nothing that is serious enough to keep me out of the gym. Rest was kept short as usual. Delts were smoked after military press. Have to invest in some wrist wraps since I fell short of target reps on shrugs simply because of my grip slipping, thinking about getting some haulin hooks, they just look cool, haha. Switched back over to db side laterals. Going to cables for a bit def helped me get up to 20's and dumbbels with consistent good form on each rep. Aimed a bit too high for weight on bicep exercises but still hit working sets. Hammies were still sore from monday but still finished off with some HIIT.

Military Press (no back support) - 85/12/12, 110/8, 120/6/6/5
Shrugs - 185/10, 235/8/7/6
DB Side Laterals - 20/10/8/7
BB Curl - 45/12, 65/8/6/5
Seated DB Curl - 25/8/8
Reverse Crunches - 25/20/20/15/20

HIIT on bike, 5 min warm up, 15 sprints, 3 min cooldown

9/8 Back and Hams

Sick workout this morning and absolutely killed it. The intensity I'm bringing day in and day out is off the charts. Completely nailed every set and got a killer pump all around. Haven't done deadlifts in awhile and I've gotten injured on them before so I played around with the weight. Plan on killing it next week and making some increase weight wise. Definitely enjoying the new split and the focus on individual muscle groups. Finished it off with a brutal HIIT session. Can't believe I am almost 7 weeks out, time is flying by which means got up the ante and come in absolutely shredded!

Bent Rows - 155/12, 165/12, 205/8, 215/6/6/4
Deadlifts - 185/10, 205/8, 215/8, 225/8
1 Arm Rows - 65/10/10/10
Leg Curls - 75/12, 85/10, 100/7/6
DB Stiff Leg Deads - 70/10/10/10

HIIT on bike, 5 min warm up, 15 sprints, 3 min cool down

9/7 Chest & Tri's

Awesome workout today. Still got that cold hanging around so I decided to save HIIT for tomorrow, rather play it safe this time around. Insane pump and mind-muscle connection today, in the zone and rest was short. Set up the mid bar press in the squat rack, actually worked out pretty well, used the thick bar so lifts are probably 5 lbs heavier than listed. Haven't done gironda dips in awhile and loved the burn in the chest i get on those. Killed the triceps to finish off.

Incline DB - 45/12,55/12, 75/8, 80/6/6/6
Mid Bar Press - 135/10, 145/8/6/4
Gironda Dips - bodyweight/10/10/8
Rope Press downs - 110/10, 125/8/8, 130/8
Overhead Tricep Extensions w/ bar - 65/10/9/8

25 mins on treadmill @ 8.5% incline and 3.7 mph

9/6 Quads & Calves

Killed it today even with just 6 hours of sleep and one meal in me. Blew through this workout in about 30 minutes, no drop sets or burns since I have work at 1130 and did not know how long the workout would take me. Rest has just been getting shorter and shorter, recovery is awesome, and nailed all my target reps. Definitely going to make increases around the board next time around. The mentality that I have once I start up my workout is borderline crazy, definitely attributing this to Prime. Decided to try out Recreate today (i got a bottles worth of samples so i figured why not) and I was drenched, i've always had an increase in thermogenesis with most fat burners but not like this, inital response is good, lets see if it continues.

Squats - 135/12, 185/12, 235/8, 255/6/6/6
Leg Extensions - 120/10, 140/8/8/8
Hack Squats - 90/12, 120/10/10
Step Ups - 30/10/10
Seated Calf Press - 160/12, 170/10, 180/8/9

25 mins on treadmill @ 8% incline and 3.7 mph

9/5 Back & Delts

10+8 weeks out
Weight: 158 (-1.4)
Waist: 30.6 in (-.65)

Balls to the f*cken wall workout today. Intensity was through the roof and I went in like a mad man, hit me around the bent rows. It was like a flip switched and I just started killen the weights. I pounded my back and delts into the ground and finished this workout in under 40 minutes with the addition of a drop set to each exercise. Destroyed rope pull downs with heavier weight from last week and more reps, felt like I was going to toss the weight on military press into the ceiling, and I was just itching to hit set after set. I had a killer pump....in my chest, wtf? But that killer pump was in the lats, arms, and delts, bascially the whole upper body. Been on Prime for 4 days (today being the 5th) and I'm definitely noticing a big difference considering carbs dropped this week and yesterday I only took in 60 grams. 8 weeks out til the first show and not a minute to waste. Recovery is awesome, sleep is the best its been even with class and work, intensity is through the roof, and I'm on a war path to first place and becoming a NATURAL national level competitor in the NPC on November 1st. Can't you just feel the intensity in those words right there?

Wide Grip Lat Pull downs - 90/14, 100/12, 125/10, 145/7, 155/5 drop 110/11

Bent Rows (strict form) - 165/10, 205/8/8/7 drop 145/12

Rope Pull downs - 125/12/12/11 drop 95/12

Military Press (no back support) - 75/14, 85/12, 100/10, 110/8, 120/6 drop 95/8

Cable Side Laterals - 20/10/10/8/8 drop 15/5

Crunches - 35/25/22/18

HIIT on bike, 5 min warm up, 15 sprints, 3 min cool down

9/3 Chest & Arms

Sick workout but still adjusting weight at the new gym. Used a different, thicker bar today and definitely heavier, probably about a 5 lb difference from the bar i normally use. Decided to change up the angle on db bench, to add more variety, so i'll have to adjust the weight next time around. I had a killer pump in my arms today, felt like ballons that were blown to the point before they pop. Weight stack for pressdowns had more than one cable to pull the weight, hence the higher weight used, i figure as long as I am in the corect rep range, its all good. Killed HIIT and it felt as if I had barely done a workout during sprints with the intensity and energy I had. Lately have been having this shooting pain in my forearms whenever i do curls. Not sure if it may be a small stress facture or what, but its only felt when i do a curling motion with something heavy. I got really scared last night when I felt as though I had a cold coming on, last spring getting sick around the 8 week out mark completely threw me off track when I was on my way to having some sick conditioning, thankfully I feel great this morning. 10.5 and 8.5 weeks to go!!

Flat Bench: 115/14, 125/12, 155/10, 175/8, 190/4 drop 135/8
30 degree Incline DB Bench: 65/8/8/8
Chest Fly: 125/12/12/12 burn 100/6
Incline Curl: 20/12, 30/10, 40/8, 45/4 burn 25/6
Pressdowns: 72.5/12, 90/10, 115/8, 130/6 burn 100/7
Cable Curl: 120/10/10/7
ss w/
Lying DB Extensions: 35/10/10/7
Leg Raises: 25/20/20/20/15

HIIT on recumbent bike 5 min warm up, 15 sprints, 3 min cooldown

9/2 Legs

Awesome leg workout today. Worked out at the gym around my house since classes started up today, went to exercise physiology and then hit the gym, should be an awesome class. I feel that the consistent progession in heavier weight on leg extensions is affecting squat strength, 285 felt heavier than normal again and I was about to call it quits and do a drop set but something in the back of my head just made me say "f*ck it" and i went for 315 anyways. Workout was fast paced and my hams were done once I got to leg curl, pretty sure the machine is different from the one i use making the weight heavier.

Leg Extensions - 160/10/10/10/8

Squats - 135/14, 165/12, 225/10, 285/6, 315/3

Lying Leg Curl - 90/12, 100/10, 110/8, 120/6 drop 90/8

Sumo Squat -215/12/10/10/8

Step Lunge w/ BB - 105/28/24

Seated Calf Raise - 140/20/16/15/15

25 mins on treadmill @ 8% incline and 3.7 mph

9/1 Back & Delts

Insane workout today. Sitting home before heading to the gym I could just feel my back begging me to pick up some weight and crush it. I think I was just really pumped up to start Prime after anticipating its release and the feedback from other sponsored atheletes. Whatever it was I was ready to kill it in the gym. Worked on upping the intensity by adding in drops and burns on nearly every exercise. Increased weight and reps all over the board. Hit a P-R of 225 for 8 on underhand rows. Upped reps on my last 2 sets of rope pulldowns by +1 from last workout. Rest was kept short and intensity was high! Got a sick pump in my back and delts by the end of the workout. Military press went much better this week, found what weights allow me to get in 2 good warm up sets without fatiguing the delts too much. Followed this all up with an intense HIIT session, ended each sprint thinking "thank god that ones done with". Spending the rest of the day relaxing before I start up class tomorrow. Actually excited since I have 2 exercise science classes with a 3 hour break in between to hit the gym for a killer leg session.

Wide Grip Lat Pull downs - 90/14, 100/12, 125/10, 145/8, 155/5 burn 110/6

Bent Rows (loose form) - 165/10, 225/8/7/7 drop 175/10

Rope Pull downs - 120/12/11/9 drop 90/9

Military Press (no back support) - 75/14, 85/12, 100/10, 110/7, 120/5 drop 95/7

Cable Side Laterals (different gym, had to lower weight) - 25/8, 20/10/8/7

Reverse Crunches - 20/20/15/15/15/15

HIIT on bike, 5 min warm up, 15 sprints, 3 min cool down

8/30 Chest & Arms

Awesome workout. Woke up and took 4 zap with AP, ate, and hit the gym 30 mins later. Definitely feel that zap hits me better when i take it before a meal. Energy was just as high as it is in the afternoon and I blew through the workout quicker than normal, focus and intensity high as usual. Worked out in a different gym but most of the cable towers were similar, even though for some reason all planet fitnesses other than my usual on carry thick bars instead of regular bars. Got a sick pump in the chest and arms. Hit a front double bi and it looked like my arms were blown up like a balloon. Killed HIIT and now its time for work, if you can call watching college football and doing play by play work :)

Flat Bench: 115/14, 125/12, 155/10, 175/8, 190/5
Incline DB Bench: 65/10, 75/8/6
Chest Fly: 120/12/12/12
Incline Curl: 20/12, 30/10, 40/8, 45/4
Pressdowns: 72.5/12, 85/10, 92.5/8, 100/5
Cable Curl: 115/10/10/8
ss w/
Lying DB Extensions: 35/10/10/9

HIIT on recumbent bike 5 min warm up, 14 sprints, 3 min cooldown

8/28 HIIT + 8/29 Legs

8/28 HIIT
3 min warm up 14 sprints @ level 10 3 min cool down

8/29
11+9 weeks out
A.M Weight:159.4 (-1.8)
Waist: 31.25 (-.25)

Did the 3 point calipers this morning and got 4mm on the chest, 10mm on abs (horizontal) and quads, gave me a reading of 6.1 (off by about 3-4 so i figure i'm in the 9-10 range).
Not much progress on the waist this week but nothing a couple of changes to the diet and cardio can't fix! Killer leg workout today, drops and burns galore. Very happy with the progress I've been making on leg extensions, no jerking the weight, just a controlled and explosive movement 285 felt heavier than normal so I played it easy and did 315 for my last set. Every single bar and smith machine was taken up so I hit up the leg press with a wide stance to hit the inner thighs, got a killer stretch and burn in the hamstrings too. Fast paced and insanely focused workout.

Leg Extensions - 155/10/10/10/10 drop 110/10

Squats - 135/14, 165/12, 215/10, 285/8, 315/5 drop 225/8

Leg Curl - 90/14, 110/10, 135/8, 147.5/6 burn 105/5

Leg Press (feet high and wide) -360/12/12/12/12 burn 270/5

Step Lunge w/ BB - 105/26/24

Calf Raise - 220/20/18/16/15 burn 160/5

Crunches - 40/25/20/15

20 mins on treadmill @ 8% incline and 3.7 mph

8/27 Back & Delts

Sick workout today. Definitely in a ready to kill the weights mindset. Nailed lat pull downs and bent rows. Military press with no back support was a nice change up but need to play around with the warm up sets a bit more. Kept the workout nice and quick, in and out of the gym in an hour.

Wide Grip Lat Pull downs - 90/14, 100/12, 125/10, 142.5/8, 152.5/6 burn 120/6

Bent Rows - 155/10, 215/8/8/8

Rope Pull downs - 120/12/10/8 drop 95/9

Military Press (no back support) - 85/14, 95/12, 105/9, 110/7, 115/5

Cable Side Laterals - 22.5/10/10/10/7

Leg Raises - 20/13
Reverse Crunches - 20/20

20 min on treadmill @ 8% incline and 3.7 mph

8/27 Chest & Arms

Solid workout, rest was minimal since I was in a rush, 165 for my 3rd set on incline bench really put a hamper on my strength for the 4th and 5th set, so I think I'll keep it at 155 for the time being. I'd rather work to hit 190 and 200 for 8 and 6. The rest of the workout was solid, got a killer pump in my chest and arms. HIIT was brutal moving up to 14 sprints. Sometimes I wonder if I should be going faster but I always remind myself as long as I am giving each sprint everything I have for 15 seconds, than its an effective sprint.

Incline Bench: 115/14, 125/12, 165/10, 190/5, 195/3 drop 155/7
DB Bench: 65/10, 75/6/7 burn 50/4
Chest Fly: 115/12/10/8

Incline Curl: 20/12, 30/10, 40/, 45/3
Pressdowns: 72.5/12, 80/10, 92.5/8, 97.5/6
Cable Curl: 115/10/10/8
ss w/Lying DB Extensions: 35/10/10/9

HIIT on recumbent bike 5 min warm up, 14 sprints, 3 min cooldown

8/25 Legs

Awesome leg workout today. Still increasing weight and hitting PR's. Got an awesome pump in the quads on smith squats. Put feet out in front a bit to really hit em along with the glutes and ham which were toasted by the end of the workout along with my calves that got a killer pumo. Felt pretty good about the workout so I jumped up to 105 from 95 on lunges. Decided to start the week off with low intensity cardio so that HIIT does not fall on leg training days, I just find my HIIT session suffers when I train legs before hand. Weighed myself this morning and I always find that after the 60 gram carb day I drop about a pound(down to 160.2 today) to a pound and a half of weight and it usually stays that way for the rest of the week. As long as the numbers move and I keep looken better in the mirror, i don't really care!

Leg Extensions - 150/10/10/10/10

Smith Squats - 135/14, 165/12, 215/10, 275/7, 295/6

Leg Curl - 90/12, 110/12, 135/7, 145/6 burn 120/4

Smith Sumo Squat -215/12/12/10/10 drop 155/10

Step Lunge w/ BB - 105/24/24

Calf Raise - 215/20/20/17/15

Legs Raised Crunch -30/25/30
Crunch - 25/20/20

20 mins on treadmill @ 8% incline and 3.7 mph

8/23 Back & Delts

Intense and fast paced workout today. Added in a lot of drop and burns to kick up the intensity today, took Zap 45 mins and I was fired up by the time I got in the gym. Rows were loose form for the positive and got an intense pump in the back. Killed rope pulldowns with a PR of 117.5 for 2 sets of 12. Tossed in some rear db laterals just for kicks.

Wide Grip Lat Pull downs - 90/14, 100/12, 125/10, 142.5/8, 152.5/5 burn 120/5

Bent Rows - 135/10, 205/8/8/8 drop 165/8

Rope Pull downs - 117.5/12/12/11 burn 90/5

DB Shoulder Press - 35/12, 50/10, 60/8, 70/5

Cable Side Laterals - 20/10/10/10/10 burn 10/12

DB Rear Laterals - 20/12/15, 25/12

20 min on Arc Trainer @ 7% incline and 25 resistance

8/22 Chest & Arms

12 + 10 weeks out
A.M Weight: 161.2 (-1.2)
Waist: 31.5 (-.5)

Great workout!! Hit some heavier weights in most exercises, definitely a good change up. Rest was kept very short and I blew through this workout. Happy with the change in waist, as long as it keeps going down thats all that matters. Snapped some pics today, feel a bit behind (which led to a hard hitting session of HIIT on the bike) but after taking a look at this past springs progress pics I think I'm a bit ahead which puts me in a good position. As long as I can make the same changes that I did from 12 to 8 weeks out, I am definitely in a good position.

Incline Bench: 115/14, 125/12, 160/10, 190/6, 200/4

DB Bench: 65/10, 75/7/8

Chest Fly: 110/12/11/10 drop 90/11

Incline Curl: 20/12, 30/10, 40/, 45/4

Pressdowns: 72.5/12, 80/10, 92.5/8, 97.5/5

Cable Curl: 115/10/10/8
ss w/
Lying DB Extensions: 35/10/9/8

Side Crunch: 50/40

HIIT 5 min warm up, 12 sprints, 3 min cooldown

8/20 Legs

Killed it. Legs were done by the time i got to HIIT, first couple of sprints went good but after the first 1/3 of sprints, i was pushing as hard as i could for the last 8. Nailed 325 for a solid 4 reps, 5th was decent, and 6th was assisted. Still gaining strength at 10 and 12 weeks out :)

Leg Extensions - 145/10/10/10/10

Squats - 135/14, 165/12, 215/10, 285/8, 325/5

Leg Curl - 85/12, 110/12, 130/8, 140/6 drop 110/7

Sumo Squat -205/12/12/12/10 burn 155/7

Step Lunge w/ BB - 95/24/24

Calf Raise - 200/20/20/18/16

Lying Leg Raises: 20/20/14
Reverse Crunches: 15/20

HIIT - 5 min warm up, 12 sprints, 3 min cool down

8/19 Back & Delts

Sick workout!!! I went in with some crazy aggression and killed back and delts, got an awesome pump in my lats. Loosened form a bit towards the last few reps of rows but kept the negative controlled and slow. Kept rest short and hit it hard, I need to get pissed off more often!

Wide Grip Lat Pull downs - 90/14, 95/12, 120/10, 140/8, 150/6 burn set 120/6

Bent Rows - 155/10, 195/10/10/8

Rope Pull downs - 115/12/12/8 drop 90/10

DB Shoulder Press - 35/12, 50/10, 60/8, 70/6 (1 forced rep with spot) drop 50/6

Cable Side Laterals - 17.5/10/10/10/8

20 min on treadmill @ 7.5% incline and 3.7 mph

8/18 Chest & Arms

Beast!!! Felt like a monster in the gym today. Demolished chest and arms with some short rest and high intensity!! Finally nailed 195 for 6 on incline bench, buddy helped me force out a 7th and I was toasted when I got to DB Bench. Made a 5lb jump on my first of incline curls and hit my target reps, more weight next workout! Balls to the wall workout finished up with some HIIT.

Incline Bench: 115/14, 125/12, 155/10, 185/7, 195/7 drop set 145/6

DB Bench: 45/10, 75/5/7

Chest Fly: 107.5/12/10/11 burn 90/5

Incline Curl: 20/12, 30/10, 35/8, 40/6

Pressdowns: 72.5/12, 77.5/10, 90/8, 95/6 burn 70/6

Cable Curl: 107.5/10/10/13
ss w/
Lying DB Extensions: 35/8/8/9

Crunches: 50/20/16
Legs Raised Crunch: 25/15/20

HIIT 5 min warm up, 12 sprints, 3 min cooldown

8/16 Legs

Sick workout this morning. The combo of Zap and Powerfull had me focused and in the zone the entire workout. Cardio was a breeze and definitely attribute this to the sustained energy I get on Zap. Killed squats again with a PR of 320 for 5, strength just keeps going up. Sumo squats on the smith machine were a good change up, got my feet in front of my body to get a deep negative.

Leg Extensions - 140/10/10/10/10

Squats - 135/14, 165/12, 215/10, 285/7, 320/5 drop set 225/6

Leg Curl - 85/12, 110/12, 125/8, 140/5

Smith Sumo Squat -205/12/10/10/10

Step Lunge w/ BB - 85/30/30

Calf Raise - 195/20/18/16/15

20 mins on treadmill @ 7.5% incline and 3.7 mph

8/15 Back & Delts

13 + 11 weeks out
Weight: 162.4 (-1.4)
Waist: 32 (-.25)

Awesome workout today. Pretty fired up and moved quickly through the workout, intra-set recovery was at a high today. Really nailed the underhand rows, got a little loose with form for the last 1-2 reps but kept it within control. Making progress across the board.

Wide Grip Lat Pull downs - 90/14, 95/12, 120/10, 140/, 150/4 drop set 120/7

Bent Rows - 135/10, 190/8/8/8, burn set 135/8

Rope Pull downs - 112.5/12/12/11

DB Shoulder Press - 35/12, 50/10, 60/8, 70/5

DB Side Laterals - 15/10/10/10/10

Side Crunches: 30/30/30
Standing Side Twists with 45 plate: 30

HIIT 5 min warm up 10 sprints 3 min cool down

8/14 Steady State

20 minutes on the treadmill @ a 7.5% incline and 3.7 mph.
Not much more to report, got on the scale and saw 163.8 and got nervous, used the bathroom about 20 mins before breakfast and was 162.4, we'll see what the official is tomorrow.

8/13 Chest & Arms

Great workout today. Moved some heavier weights and killed my chest with a drop set on incline bench. Chest was pretty toasted by the time I got to DB bench. Nailed target reps on incline curls and tricep press downs with perfect form so i'll make a jump up in weight next week. Making awesome progress on the lying db triceps extensions I'm really focusing on form much more than previous preps and lean mass phases, definitely contributing to my gains and progress this prep.

Incline Bench: 115/14, 125/12, 155/10, 185/7, 195/5 drop set 135/10

DB Bench: 45/10, 75/7/6

Chest Fly: 105/12/12/11 burn 90/8

Incline Curl: 20/12, 25/10, 35/8, 40/6

Pressdowns: 72.5/12, 77.5/10, 87.5/8, 92.5/6

Cable Curl: 105/10/10/8
ss w/
Lying DB Extensions: 35/10/8/7

Lying leg raises: 22/20
Hanging Knee Raises: 16/13
Reverse Crunches: 25


HIIT 5 min warm up, 10 sprints, 3 min cooldown

8/12 Legs

Sickest leg workout ever!! Intensity was through the roof and I was focused as hell! Got in and nailed leg extensions. I had set the goal of 315 for at least 4 before stepping in the gym and killed it for a clean 5 reps, I was going to go for a 6th but after the 5th rep I was so light headed and had such a rush of blood to the head I felt as if I was going to pass out, which was awesome, and I got video because this is a PR and a half!! After that I was on such a rush that I forgot about adding in drop and burns until i hit sumo squats. The rest of the leg workout was just brutal and intense!!! Can't wait for saturdays leg workout!!!

Leg Extensions - 135/10/10/10/10

Squats - 135/14, 165/12, 215/10, 280/8, 315/5

Leg Curl - 85/12, 105/12, 120/8, 135/7

Sumo Squat -205/12/12/12/12 drop set 165/8 (went really deep and with a sloooow negative on these)

Step Lunge w/ BB - 85/24/24

Calf Raise - 195/20/15/15/15

20 mins on treadmill @ 7.5% incline and 3.7 mph

8/11 Back & Delts

Killed it today in the gym. Very happy with the progress I'm making dropping body fat and still being able to increasing work weight. The burn set on rope pull downs really finished off my lats and definitely closing in on 70's for 6 on db shoulder press.

Wide Grip Lat Pull downs - 90/14, 95/12, 115/10, 135/8, 145/7

Bent Rows - 135/10, 185/8/8/8, drop 155/10

Rope Pull downs - 110/12/12/10 burn 90/6

DB Shoulder Press - 35/12, 50/10, 60/8, 70/5

DB Side Laterals - 20/10/10/9/8

Legs Raised Crunch - 35/20/16
alternated sets with
Crunch - 27/20/22

HIIT 5 min warm up 10 sprints 3 min cool down

8/9 Chest & Arms

Sick workout today, was definitely in the zone after warm ups on incline. Definitely happy with strength increases and keeping form good. Was short on time in the gym so I didn't throw in too many drop or burn sets. Got a nasty pump in the arms after my first set of curls. 98 days to go!

Incline Bench: 115/14, 125/12, 155/10, 180/8, 195/5

DB Bench: 45/10, 75/8/7 drop set 50/11

Chest Fly: 102.5/12/12, 105/12

Incline Curl: 20/12, 25/10, 35/8, 40/6 burn 20/5

Pressdowns: 72.5/12, 77.5/10, 87.5/8, 92.5/5

Cable Curl: 105/10/8/7
ss w/
Lying DB Extensions: 35/8/8/6

Side Twists: 30/60/60

20 min treadmill @ 7% incline & 3.7 mph

8/8 Legs

14 + 12 weeks out
A.M Weight: 163.8 (-1.4)
Waist: 32.25 (-.75)

Solid workout tonight. Leg extensions were explosive, held at the top for a 2 count, with a slow negative. Knee felt a little weird during warm up squats so i played it safe and stopped a rep or 2 short of failure. Overall had a good workout, HIIT was a bit rough today, felt like i had a bag of bricks tied around my legs but still went as hard as I could.

Leg Extensions - 127.5/10/10/10/10

Squats - 135/14, 165/12, 215/10, 275/8, 305/5

Leg Curl - 85/12, 102.5/10, 117.5/8, 127.5/6 drop set 105/9

Smith Sumo Squat -195/12/12/12/10

Step Lunge w/ BB - 75/30/30

Calf Raise - 185/20/18/15/15

HIIT on bike 3 min w/up, 10 sprints @ 15 sec level 10 w/ 45 sec level 3, 2 min cooldown

8/7 Steady State Cardio

20 minutes on the treadmill @ a 7% incline and 3.7 mph.
Diet is spot on and the adjustments are definitely working, hopped on the scale this morning and was 163.8 and waist was around the 32 mark, will do official weight and measure tomorrow.

8/6 Back & Delts

Solid back and delt workout today. Definitely enjoying the change up from overhand to underhand movements on wide grip pull downs and rows. Threw in a couple of cheat reps on the last set rows. Increased weight on the second work set of db shoulder press so my final set took a hit of 2 reps, but i'd rather keep form then sacrifice it for 2 more reps. Legs were on fire during HIIT, looking forward to see the progress I've made since 2 weeks ago.

Wide Grip Lat Pull downs - 90/14, 95/12, 110/10, 130/8, 140/7

Bent Rows - 135/10, 180/8/7/9, drop 135/13

Rope Pull downs - 110/12/10/9 drop 90/9

DB Shoulder Press - 35/12, 50/10, 60/8, 70/4

DB Side Laterals - 20/10/10/9/8 drop 10/10

Reverse Incline Crunches: 15/12/12/10

Hanging Reverse Crunch: 10/10

HIIT 5 min warm up 10 sprints 3 min cool down

8/5 Chest & Arms

Awesome workout today. Upped some weight, got a wicked pump in my chest, bi's, and tri's. Chest flies were killer and focus was spot on today. Tried out 35's on dumbbell tricep extensions but I only managed a rough 8 on my first set. I think i'll stick to the 30's and just concentrate on getting a good range of motion and keeping constant tension on the tri's.

Incline Bench: 115/14, 125/12, 155/10, 175/8, 195/4

Incline DB Bench: 45/10, 75/8/7 drop set 50/9

Chest Fly: 100/12/12/12 burn set 75/6

Incline Curl: 20/12, 25/10, 35/8, 40/6 drop 30/7

Pressdowns: 72.5/12, 77.5/10, 85/8, 92.5/5 burn 60/6

Cable Curl: 100/10/10/8
ss w/
Lying DB Extensions: 35/8/7, 30/6

20 min treadmill @ 7% incline & 3.7 mph

8/4 Legs

Theres really no word to describe the intensity and focus I brought to the gym today. After receiving word from Jacob that I am now a USP Labs Sponsored Athlete last night, I was eager to hit the gym today and completely destroy previous PR's and my legs. I decided to go for 290 on squats. I nailed 6 easily and once I hit 9 it felt as if my head was going to explode, legs were taxed afterwards and sumo squats were killer. All other reps were explosive positives, with 1-2 second holds, and a 3-4 second negative.

Leg Extensions - 125/10/10/10/10

Squats - 135/14, 165/12, 195/10, 250/8, 290/9!

Leg Curl - 85/12, 102.5/10, 115/8, 125/6

Sumo Squat -185/12/12/12/12

Step Lunge w/ BB - 75/26/26

Calf Raise - 185/20/16/15/15

Crunches w/ legs crossed and raised: 25/15/11/10

HIIT on bike 5 min w/up, 10 sprints @ 15 sec level 10 w/ 45 sec level 3, 3 min cooldown

8/2 Back & Delts

Good workout today. Was thinking that I should switch things up so I went underhand on the wide grip lat and bent rows, felt pretty good and am a bit stronger this way (which makes sense since the biceps are involved more). Also, i usually push up and in on db shoulder press and decided to just push up without an inward range of motion. Not sure if it makes a difference or if one is better than the other, let me know what you think. Went heavier on the side laterals and used a lil upward push through the knees on a few of the last couple of reps per set.
And I am dreading the thought of a 60 g carb day tomorrow, but whatever it takes i will do it!!!
Was wondering when should i up weight on working sets? What I have been doing is when I can hit the last set for 8 reps, i usually up it about 2.5-5 lbs and then move up the 10 and 8 rep working sets.

Wide Grip Lat Pulldowns - 90/14, 95/12, 110/10, 115/8, 125/9

Bent Rows - 135/10, 175/8/8/6, burn 135/ 6

Rope Pulldowns - 107.5/12/12/10 drop 75/15 (These were really good, explosive positive, 1 sec hold, and slow negative)

DB Shoulder Press - 35/12, 50/10, 55/8, 70/6

DB Side Laterals - 20/10/10/8/8 burn 15/3 (def should have used the 10's or 5's)

20 min treadmill @ 7% incline & 3.7 mph

8/1 Chest & Arms

13 and 15 weeks out
A.M Weight: 165.2 (-1.6)
Waist: 33 in (-.25)

Really solid workout today, added a drop set in on flat bench and I was feeling it during incline dumbbell and machine fly's so i brought the weight down a bit to hit the desired rep range. Got a wicked pump all around the upper body today.

Incline Bench: 115/14, 125/12, 150/10, 170/8, 190/6 drop 135/10

Incline DB Bench: 45/10, 75/8/5 burn out 50/5

Chest Fly: 100/12/12, 90/12

Incline Curl: 20/12, 25/10, 35/8, 40/7

Pressdowns: 72.5/12, 77.5/10, 82.5/8, 92.5/5

Cable Curl: 95/10/10/10
ss w/
Lying DB Extensions: 30/10/10/10

Side Cable Twist: 30 lb/50/50
Hanging Side Crunch: body/30
Side Bends: 30 db/30/40

HIIT on bike, 5 min warm up, 15 sec @ level 10, 45 sec@ level 3, 3 min cool down

7/31 Steady State Cardio

20 minutes on the treadmill @ a 7% incline and 3.7 mph.
Adjusted diet a bit so that I was only 7 grams over the 120 grams carbohydrates for today.

7/30 Legs

Awesome workout today, much better than yesterdays workout.

Leg Extensions - 122.5/10/10/10

Squats - 135/14, 155/12, 195/10, 245/8, 285/6 drop 225/6

Leg Curl - 85/12, 102.5/10, 112.5/8, 122.5/7 burn out 90/7

Sumo Squat -175/12/12/12/12

Step Lunge w/ BB - 75/24/24

Calf Raise - 180/20/20/16/16

Hanging Leg Crunches - 10/15/15/10

HIIT on bike 5 min w/up, 10 sprints @ 15 sec level 10 w/ 45 sec level 3, 3 min cooldown

7/29 Back & Delts

Tired going into this workout but got the best out of it. Strength wasn't feeling that high so i added a drop or burn on practically each exercise.

Wide Grip Lat Pulldowns - 90/14, 95/12, 110/10, 115/8, 125/6 drop 90/10

Bent Rows - 135/10, 160/8/8/8, drop 125/ 10

Rope Pulldowns - 105/12/12/12 burn 75/7

DB Shoulder Press - 35/12, 50/10, 55/8, 70/6 drop 50/9

DB Side Laterals - 15/10/10/10/10 drop 5/7

20 min treadmill @ 7% incline & 3.7 mph

7/28 Chest & Arms

Intense workout today, added some burn outs and drop sets.

Flat Bench: 115/14, 125/12, 150/10, 170/8, 190/6

Incline DB Bench: 45/10, 75/8/7 drop set 50/9

Chest Fly: 107.5/12/12/12 burn out 75/8

Incline Curl: 20/12, 25/10, 35/8, 40/6 drop 25/8

Pressdowns: 72.5/12, 77.5/10, 82.5/8, 90/8 burn 70/8

Cable Curl: 95/10/10/11
ss w/
Lying DB Extensions: 30/10/10/10

Crunches: 36/26/16/10
33 second plank hold, strong contraction on abs

HIIT on bike, 5 min warm up, 15 sec @ level 10, 45 sec@ level 3, 3 min cool down

7/26 Legs

Crazy workout today, energy, foucs, intensity, and recovery were at peak levels.

Leg Extensions - 120/10/10/10 drop set 90/8

Squats - 135/14, 155/12, 195/10, 245/8, 280/7

Leg Curl - 85/12, 100/10, 110/8, 120/7 burn out 90/7, 60/25

Sumo Squat -165/12/12/12/12

Step Lunge w/ BB - 65/30/30

Calf Raise - 180/20/17/16/15 drop set 135/12

20 mins on treadmill @ 4% incline and 3.7 mph

7/25 Back & Delts

Intense is the only word I can use to describe this workout. Energy was great, strength and stamina were awesome, and HIIT was brutal but whatever it takes to be ready come november 1st and 15th, i will do it.

Changed form on side raises, i used to curl my wrists down with the weight as I came up but found that if I keep my wrist straight throughout the entire rep, my delts get a deep burning sensation.

Wide Grip Lat Pulldowns - 90/14, 95/12, 110/10, 115/8, 125/7

Bent Rows - 135/10, 160/8/8/8, 115/15 (drop set)

Rope Pulldowns - 105/12/12/12, 75/5, 45/8 (burn out)

DB Shoulder Press - 35/12, 50/10, 55/8, 70/6

DB Side Laterals - 15/10/10/10/10, 10/5, 5/6 (burn out)

Side Cable Crunches - 40 lb/30/30

Standing Side Cable Twists - 30 lb/30/30

HIIT! on recumbent bike 5 min warm up @ level 3, 10 sprints @ level 10, 3 min cool down @ level 3

7/23 Chest & Arms

Awesome workout today.

Incline Bench: 115/14, 125/12, 150/10, 170/8, 190/5

Flat DB Bench: 45/10, 75/8/7

Chest Fly: 107.5/12/12/12

Incline Curl: 20/12, 25/10, 35/8, 40/6

Pressdowns: 72.5/12, 77.5/10, 82.5/8, 87.5/7

Cable Curl: 95/10/10/10
ss w/
Lying DB Extensions: 30/10/10/10

20 minutes treadmill @ 4% inc and 3.7 mph

7/22 Legs

Solid workout today, energy was not as high as usual and I was at a different gym with different bars and equipment, so weights are probably higher than listed a couple exercises

Leg Extensions - 115/10,120/10/10

Squats - 135/14, 155/12, 195/10, 245/8, 275/6

Leg Curl - 80/12, 100/10, 110/8, 115/6 (machine was a lot more difficult than the one at my regular gym)

Sumo Squat -160/12/12/12/12

Step Lunge w/ BB - 65/26/26

Calf Raise - 180/18/17/16/15

20 mins on treadmill @ 4% incline and 3.7 mph

7/21 Back & Delts

Awesome workout today, recovery between sets seems to get better each workout. Brought down the weight on bent rows, felt like my form was getting a bit sloppy.

Wide Grip Lat Pulldowns - 90/14, 95/12, 110/10, 115/8, 125/7

Bent Rows - 135/10, 155/8/8/8

Rope Pulldowns - 105/12/12/12

DB Shoulder Press - 35/12, 50/10, 55/8, 70/5 (got halfway up on the 6th)

DB Side Laterals - 15/12/10/10/10

Crunches - 50/50

20 minutes on treadmill @ 4% incline and 3.7 mph

7/19 Chest & Arms

Solid workout today, still weighed 169.2.

Incline Bench: 115/14, 125/12, 145/10, 165/8, 185/6

Flat DB Bench: 45/10, 70/8/8

Chest Fly: 107.5/12/12/12

Incline Curl: 20/12, 25/10, 35/8, 40/6

Pressdowns: 70/12, 75/10, 80/8, 87.5/5

Cable Curl: 95/10/10/10
ss w/
Lying DB Extensions: 30/10/10/10

20 minutes treadmill @ 3.5% inc and 3.7 mph

7/18 Legs

15 and 17 weeks out
A.M Weight: 169.2 (felt bloated, will weigh tomorrow morning and get more water in me today)
Waist: 33.75
Awesome workout, rest between sets was shorter than usual and strength is still increasing.

Leg Extensions - 115/10/10/10

Squats - 135/14, 155/12, 195/10, 240/8, 275/6

Leg Curl - 80/12, 95/10, 105/8, 125/7

Sumo Squat -155/12/12/12/12

Step Lunge w/ DB - 30/24/24

Calf Raise - 175/17/16/15/15

20 mins on treadmill @ 3.5% incline and 3.7 mph

7/16 Back & Delts

Great workout, rest was very short and it did not effect strength one bit. Jumped on the scale again this morning after bathroom use and weighed 167.2

Wide Grip Lat Pulldowns - 90/14, 95/12, 110/10, 115/8, 125/6 (just missed the 7th rep)

Bent Rows - 135/10, 180/8/8/8

Rope Pulldowns - 102.5/12/12/12

DB Shoulder Press - 35/12, 50/10, 55/8, 65/6 (just missed the 7th rep)

DB Side Laterals - 15/10/12/10/10

Hanging Leg Raises - 15/15/10

20 minutes on treadmill @ 3.5% incline and 3.7 mph

7/15 Chest & Arms

Great workout! Finally broke the plauteau of 35's on incline curls, I was so pumped today, once I hit 7 i knew i had more in me and got 10. Feeling great, hopped on the scale for fun this morning and was 168.2, down 1.6 lbs in 3 days, probably water, waist was close to 34 too. We'll see friday on the official weigh in.

Incline Bench: 115/14, 125/12, 145/10, 165/8, 180/6

Flat DB Bench: 45/10, 70/8/7

Chest Fly: 105/12/12/12

Incline Curl: 20/12, 25/10, 30/8, 35/10!

Pressdowns: 70/12, 75/10, 80/8, 85/7

Cable Curl: 90/10/10/10
ss w/
Lying DB Extensions: 30/10/10/10

20 minutes treadmill @ 3.5% inc and 3.7 mph

7/14 Legs

Best leg workout ever. I was not even a bit fatigued, at the most for a few seconds following heavy squats, but intra set recovery was awesome today, again felt like nothing could stand in my way today.

Leg Extensions - 110/10/10/10

Smith Squats - 135/14, 155/12, 195/10, 235/8, 270/6

Leg Curl - 75/12, 90/10, 100/8, 120/7

Smith Sumo Squat - 140/12, 145/12, 150/12, 155/12

Step Lunge w/ Barbell - 65/24/26

Calf Raise - 165/20/17/17/17

20 mins on treadmill @ 3.5% incline and 3.7 mph

7/12 Back& Delts

Core Zap is taking my workouts to a whole new level. Never tired, always focused, strength increasing, and the mindset to always go for more. Also think I'm in the sweet spot with Anabolic Pump after 2 weeks of continuous use.

Wide Grip Lat Pulldowns - 90/14, 95/12, 110/10, 115/8, 122.5/7

Bent Rows - 135/10, 175/8/8/8

Rope Pulldowns - 100/12/12/12

DB Shoulder Press - 35/12, 45/10, 50/8, 65/6

DB Side Laterals - 15/10/10/10/10

20 minutes on treadmill @ 3% incline and 3.7 mph

7/11 Chest & Arms

A.M weight: 169.8
Waist: 34.5

Weight is the same as last week, but waist is down, gaining muscle and losing fat?
Took my first serving of Core Zap today and wow is all i can say. I took 1 Ap and 4 Zap @ 11:55, ate my pre-wo meal at 12:15 and by 12:20 i could feel the mental focus, energy, and thermogensis kicking in. By 12:40 I was just ready to get in the gym and absolutely kill the weights. I am definately looking forward to what this product can bring to my workouts. Got a huge pump in my biceps after the cable curls. I was even focused during my cardio, it felt like 20 minutes flew by. I didn't have extreme energy, but I did not yawn once during my workout and intra-set recovery was phenomenal.

Incline Bench: 115/14, 125/12, 135/10, 145/8, and heres the best part 170/9!

Flat DB Bench: 45/10, 65/8/8

Chest Fly: 100/12/12/12

Incline Curl: 20/12, 25/10, 30/8, 35/6

Pressdowns: 70/12, 75/10, 80/8, 85/6 (very solid controlled reps)

Cable Curl: 75/10, 85/10, 90/10
ss w/
Lying DB Extensions: 25/10/10/10

Trunk Twists w/ 25 plate: 12/12/12 (per side)

20 minutes treadmill @ 3% inc and 3.7 mph

7/9 Legs

Awesome workout today, had some built up frustration that I let go of throughout the whole workout. Focused beyond belief.

Leg Extensions - 105/10/10/10

Squats - 135/14, 155/12, 195/10, 225/8, 265/6

Leg Curl - 70/12, 85/10, 95/8, 115/7

Smith Sumo Squat - 135/12/12/12/12

Step Lunge - 20/24/24

Calf Raise - 165/18/17/16/16

20 mins on treadmill @ 3% incline and 3.7 mph

7/8 Back & Delts

Awesome workout tonight, got past a couple of sticking points with ease and increased weights on most exercises from previous workouts.

Wide Grip Lat Pulldowns - 90/14, 95/12, 110/10, 115/8, 120/7 (got 6 clean reps and cheated a bit on the 7th)

Bent Rows - 135/10, 170/8/8/8

Rope Pulldowns - 90/12, 95/12, 100/12 (95 felt good but i just had to go for 100)

DB Shoulder Press - 35/12, 45/10, 50/8, 60/6

DB Side Laterals - 15/10/10/10/10

20 minutes on treadmill @ 3% incline and 3.7 mph

7/7 Chest & Arms

Solid workout tonight. Told myself I would get past 6 on 35's for inc. db curl's and squeezed out a 7th rep.

Incline Bench Press: 115/14, 125/12, 135/10, 145/8, 165/6

Flat DB Bench: 45/10, 60/8/8

Chest Fly Machine: 95/12/12/12

Incline DB Curl: 20/12, 25/10, 30/8, 35/7!

Tricep Pressdown: 70/12, 75/10, 80/8, 85/6

Cable Curl: 70/10/10/10
ss w/
Lying DB Tricep Ext: 25/10/10/10

Crunches - 20/20/20

20 minutes on treadmill @ 3% incline and 3.7 mph

7/5 Legs

Intense workout. Had 45 minute to get it done so rest was short between sets.

Leg Extensions - 105/10/10/10

Squats - 135/14, 155/12, 195/10, 215/8, 250/6

Leg Curl - 70/12, 85/10, 95/8, 115/6

Sumo Squat - 125/12/12/12/12

Step Lunge - 25/20, 20/12

Calf Raise - 155/20/18/20/120

7/4 Back & Delts

A.M Weight: 169.8
Waist: 34.75

Got to the gym about an hour before it closed so rest between sets was a bit shorter than usual but still got in a good workout. WG Lat reps were a bit forced towards the end but i think it was just the thought of having to get my workout done in the time i had.

Wide Grip Lat Pulldowns - 90/14, 95/12, 110/10, 115/8, 120/5

Smith Machine Bent Rows - 135/10, 165/8/8/8

Rope Pulldowns - 85/12/12/12

DB Shoulder Press - 35/12, 40/10, 45/8, 60/6

DB Side Laterals - 15/10/10/10/10

Upper Abs - 20/20/15

20 minutes on treadmill @ 3% incline and 3.5 mph

7/2 Chest & Arms

Felt a bit sluggish at the beginning of the workout but picked up intensity as the work went along. Switched incline dumbbell to incline barbell and flat bar to flat dumbbell. Also noticed some quad separation and abs coming in.

Incline Bench Press: 115/14, 125/12, 135/10, 145/8, 160/6

Flat DB Bench: 40/10, 50/8, 55/8

Chest Fly Machine: 70/12, 90/12, 95/12

Incline DB Curl: 20/12, 25/10, 30/8, 35/6 (cannot for the life of me understand why i can't progress on these)

Tricep Pressdown: 70/12, 75/10, 80/8, 85/6

Cable Curl: 60/10, 65/10, 65/10
ss w/
Lying DB Tricep Ext: 25/10/10/10

20 minutes on treadmill @ 3% incline and 3.5 mph