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
Sunday, November 30, 2008
Saturday, November 29, 2008
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
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
Friday, November 28, 2008
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
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
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
Tuesday, November 25, 2008
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
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
Monday, November 24, 2008
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
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
Saturday, November 22, 2008
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
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
Friday, November 21, 2008
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)
15 minutes on recumbent bike
16 sets for abs (15-20 reps)
Thursday, November 20, 2008
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
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
Wednesday, November 19, 2008
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
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
Tuesday, November 18, 2008
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
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
Thursday, November 13, 2008
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
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
Wednesday, November 12, 2008
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
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
Monday, November 10, 2008
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
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
Saturday, November 8, 2008
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.
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.
Friday, November 7, 2008
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
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
Thursday, November 6, 2008
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
HIIT on bike, 20 sprints, 5 min warm up @ level 3, 15 sec sprint @ level 7, 2 min cool down @ level 3
Wednesday, November 5, 2008
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
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
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
Monday, November 3, 2008
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!
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!
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