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