7/30 - Delts & Tris

7/30 - Delts & Tris

DB Shoulder Press - 2 warms/65x8,7,6,6
DB Lateral Raises - 1 warm/20x10,10,8
DB Front Raises - 1 warm/20x10x3 sets
Triceps Press Downs - 2 warms/80x10,9,7
DB Triceps Extension - 1 warm/65x12,12,10
1 Arm Underhand Press Down - 1 warm/60x11 ea.

30 minute treadmill @ 3.2 mph & 6% incline

Very happy with the strength increases I made throughout this 4 week cycle. Looking forward to adding some new movements and changing up the set and rep ranges. Left with a great pump through my arms and am pretty psyched up for this prep. Got a long road to go but I'm very prepared for it.

7/28 HIIT 7/29 Back & Hams

7/28 - HIIT
5 minute warm up
10 sprints on the elliptical at level 8
10 minute cool down

7/29 - Back & Hams
Lat Pull Downs - 2 warms/180x10,8,7
Dead Lifts - 2 warms/235x8,245x8,255x8,265x6
DB Rows - 1 warm/70x10x3 sets
Straight Arm Pull Downs - 100x10,9,7
Leg Curls - 2 warms/85x10x3 sets
DB SLDL - 1 warm/ 75x12

DE-STROYED back & ham's today. Workout was done in about 40 minutes. I do have to say the biggest benefit I gained from doing my athletic performance based programs throughout my off season has been my rest intervals. Rest is very minimal (either I go-you go or about 30-45 seconds) and strength has not suffered one bit. Dead's felt good today, back is feeling normal, felt a bit of tightening up on the last set so I cut it at 6, with another 9 months to go no real reason to be stupid and re-aggravate my low back. Word!

Diet has been very consistent, never over my macro's, sometimes under by 1-3 grams.

7/27 Chest & Bi's

Incline DB - 2 warms/70x8x4 sets
Bench Press - 2 warms/ 185x10,9
Dips - x10,x10,x10,x8
EZ Bar Curls - 2 warms/ 75x6,6,5
Rope Curls - 1 warm/70x10x2 sets, 75x10
Concentration Curls - 1 warm/ 30x11 ea.

30 minutes on treadmill @ 3.2 mph & 6% incline.

Got after it today. I can't believe the strength gains I am currently making. Everything is so spot on in regards to nutrition, training, and supplementation.
Left with a great pump and satisfied with the progress made in this block of training.
Word.

Quads & Calves

7/26 - Quads & Calves

Weight: 175.8 (-1 lb)
Waist: 35.1 (-.4")

Leg Ext - 2 warms/ 80x10x2 sets
Squats - 2 warms/ 175x8,185x8,195x8,205x8
BB Lunge - 1 warm/ 95x10x3 sets
Sumo Squat - 130x10x3 sets
Seated Calf Singles - 45x15x5 sets

Decided to go back and try squats again and they felt great. My friend commented on how I make it look so easy to get full depth and drive through the heels. I definitely see this weight going up very quickly during the next phase of the program. Glad to see the weight and waist steadily decreasing each week. Good thing about dieting so far out is a week of no progress will not really put a dent in the prep. Having twice as long to prepare definitely has its benefits.

7/23 Delts & Tri's

DB Shoulder Press - 2 warms/60x8,7,7,6
Side Laterals - 1 warm/15x10x3 sets
Front Raises - 1 warm/ 15x12x3 sets
Triceps Press Down - 2 warms/70x10x3 sets
DB Extensions - 1 warm/60x12x2 sets, 60x10
1 Arm Underhand Press Down - 1 warm/50x12 ea.

15 minutes treadmill @ 3.0 mph & 6% incline
15 minutes treadmill @ 3.2 mph & 6% incline

Destroyed delt's today. Increased the poundage on every single lift and hit solid rep counts on each set. Delt's are definitely increasing in strength. Had a sick pump in the entire upper body going once I finished up with triceps, the size increase in my arm has been very noticeable as of late.

I've been waking up feeling a little bloated even though i usually have about 1-2 hours between my last meal and going to bed and my weight has fluctuated like crazy. Not sure if there is anything I could do, it feels like my weight goes up and down every single day. Thursday I got a good night's sleep and woke up @ 175.2, got 5 hours last and woke up @ 177.6, not sure if there is any correlation to this.

7/21 - HIIT + 7/22 - Back & Ham's

7/21 - HIIT on the Elliptical
5 minute warm up
10 sprints @ level 8
10 minute cool down

7/22 - Back & Ham's
Pull downs - 2 warms/180x9,7,6
Deads - 2 warms/235x6x4 sets
1 Arm DB Row - 1 warm/60x10x3 sets
Straight Arm Pull downs - 90x10,10,8
Leg Curls - 2 warms80x10x3
DB SLDL - 1 warm/70x12

Solid workout today. Took it easy on the dead's, lower back felt a bit sore during the warm up sets so i stuck with one weight and paused for a quick 2 count between reps to reset myself. Everything else got destroyed. Strength is going up in almost every lift so far whether it be through more weight, more reps, or a combo of both.

7/20 Chest & Bi's

DB Incline Bench - 2 warms/65x8x4 sets
Bench Press - 2 warms/ 185x10,8
Dips - x10,8,6,5
Ez Bar Curls - 2warms/70x6,6,4
Rope Curls - 1 warm/60x10x3 sets
Concentration Curls - 1 warm/30x10 ea.

Awesome workout today. Had great energy levels and pumps were very noticeable. Incline bench numbers are consistently going up and the weight still feels pretty light in the last 2 sets. Dip #'s are going up as well. Good to see that my bicep's are finally gaining strength since they have always been a weak point for me. Noticing more arm size too. Word!

7/19 Quads & Calfs

Sunday weight: 176.8 (-1.6)
Waist: 35.5 (-.25)

Leg Extension - 2 warms/75x10x2 sets
DB Split Squat - 2 warms/60x8x4 sets
DB Lunge - 1 warm/ 35x20x3 sets
DB Sumo Squat - 120x10x3 sets
Calf Singles - 50x12x5 sets

Crappy workout. I got bad sunburn yesterday at six flags on my shoulders so I couldn't do any barbell movements. Everything was switched to dumbbell and I just wasn't in the workout. I was going on 5 hours of sleep, just worked from 6-12 and my shoulders were on fire from attempting to do barbell split squats. I moved at a pretty fast pace between exercises and finished the lift in about 35 minutes, I was just looking forward to getting a nap in.

7/16 - Shoulders & Tri's

Seated DB Press - 55x8x3 sets/55x6
Side Laterals - 10x10x3 sets
Front Raises - 10x12x3 sets
Triceps Press Downs - 50x10/60x10/70x9
DB Extensions - 50x12/55x12x2 sets
1 Arm Underhand Press Downs - 40x12 ea.

30 minutes on treadmill @ 6% incline & 3.0 mph

Lower back was a little sore from yesterday's dead's. Lowered the weight on side laterals to focus on a good tempo. I definitely feel my shoulder strength will come up easily during this prep which will be good since I feel my shoulders and arms are my biggest weakness in comparison to everything else. Triceps got worked today, hit a big jump from last week on press downs and db extensions. Been using a long rope for press downs and i feel it allows for a greater contraction and emphasis on the triceps. Did some cardio, caught up on some blog reading and was out. Word!

7/14 - HIIT & 7/15 - Back & Hammies

7/14 - HIIT on the Elliptical
5 minute warm up
10 sprints @ level 8
5 minute cool down (did another 5 minutes later on at work while waiting for a client)

7/15 - Back & Hammies
Pull downs - 2 warms/180x7,6,6
Deads - 2 warms/225x8/235x8/245x8/255x8
1 Arm DB Row - 1 warm/50x10x3 sets
Straight Arm Pull downs - 60x12/70x12/80x12
Leg Curls - 2 warms/65x10/70x10/75x10
DB SLDL - 1 warm/70x10

Word! Felt awesome this morning and crushed previous numbers, weights were going up pretty easily.

7/13 Chest & Bi's

Incline DB - 2 warms/55x8x2/60x8x2
Bench Press - 2 warms/ 180x10x2
Dips - x10/7/5/5
Ez Bar Curls - 2 warms/65x6x3
Rope Curl - 1 warm/45x10/50x10/55x10
Concentration Curls - 1 warm/25x10 ea.

30 minutes on the treadmill @ 6.0% incline & 3 mph.

Despite not having a great night's sleep I killed this workout. Felt stronger as I kept going into each set. Weight and reps all increased from last week and form did not suffer one bit. I'm beginning to pull away from my training partner a bit. He can hang with me for the 1st few sets but once we hit the last 1-2 sets he starts to fatigue and I just keep getting after it.

7/12 Quads & Calfs

From Sunday
Weight:178.4 lbs
Waist: 35.75"
Strength Levels: Awesome!

Leg Extensions: 2 warms/70x10x2 sets
Back Split Squats: 2 warms/155x6/8/8/8
Barbell Lunges: 1 warm/2x70x3 sets
DB Sumo Squat: 110x12x3 sets
Calf Singles: 50x12x4 sets, 50x10


Hot one in the gym today. Split Squats had me feeling light headed after the sets. Really got focused after my first set of split squats, weight was feeling light through the last 3 sets. Pace was a little bit faster than last week's, wasn't used to hitting the legs so hard in one session. Even though I'm 39 weeks out I'm ready to do whatever it takes to bring the best package.

I was reading through bb.com's contest prep section and there was a thread about a kid who skipped out on free ticket's to the mlb all star game because he was 5 weeks out and it was a leg day. He went with the leg day. This was a good reminder to me that bodybuilding should not run one's life, it should only enhance it. We choose to diet, train, and get on stage. We are not chosen, it is an option. Never let bodybuilding run your life because you will miss out on great memories and opportunities. It took me awhile to figure this out but something I feel many people should never forget.

7/9 Delts & Triceps

Seated DB Press - 35x5/45x4/55x8x3 sets/55x6
Side Laterals - 10x5/15x9,8,8
Front Raises - 5x12/10x12x2 sets
Triceps Press Downs - 30x5/35x5/40x10/45x10/50x10
DB Extensions - 30x5/40x12/45x12x2 sets
1 Arm Underhand Press Downs - 30x5/40x12

30 minutes on treadmill @ 6% incline & 3.0 mph

Insane pump today. I'm definitely getting back into the groove of body part split training. My shoulders were on fire by the time I got to front raises, the lactic acid build up was very intense. Used the lat pull down cable tower for triceps press downs, weight is always heavier than the inside towers. Even though my body weight has been consistent this week (official weight will be done Sunday), I am seeing myself begin to tighten up. Subtle differences but this is a marathon type prep, not a race, slow and steady will win!

7/8 Back & Hammies

Overhand Pull downs - 180x6x3 sets
Dead-lifts - 225x8x4 sets
1 Arm DB Row - 40x10x3 sets
Straight Arm Pull downs - 40x12,50x12,60x10
Leg Curls - 65x8x3 sets
DB SLDL - 60x12

Great lift last night. Felt good to dead-lift, haven't done conventional in awhile and by my 3rd and 4th set I really hit my groove, looking forward to bumping these up in the next few weeks. Used a long rope attachment for the straight arm pull downs and noticed a huge difference in lat involvement.
Really concentrating on using at least an x/1/2 tempo, driving the weight up quickly, holding for 1, and taking 2 to bring it back down. Diet has been on point 100%.

7/6 Chest & Bi's

Incline DB - 50x8x3 sets, 55x8
Bench Press - 175x10x2 sets
Chest Dips - x7,5,6,4
BB Curls - 60x6x3 sets
Rope Curls - 40x10x3 sets
Concentration Curls - 20x10 ea.

30 minutes on treadmill @ 3.0 mph & 6% incline.

Solid workout this morning. Bench was pretty brutal after 4 sets of incline db but managed to hit the 2 sets of 10, only struggled on the last 2 reps of the last set. Chest and biceps were really blown up by the end of the workout.

7/5 Quads & Calves

Macros
Fat: 58.6
Carbohydrate: 220.5
Protein: 224.4

Leg Extension: 65x10x2 sets
Back Split Squat: 145x8 ea.x3 sets, 145x6 ea.
Barbell Lunge: 65x10x2 sets
DB Sumo Squat: 100x10x3 sets
Calf Singles: 40x12x5 sets

Pretty good workout overall. Haven't done leg extensions in over a year, let alone use them to pre-fatigue the quads. Split squats killed my glutes. By the time I got to lunges my piriformis was so tight I could only get 2 sets. Definitely going to make sure I foam roll and do some activation exercises before lifting.
Eating was tough today for some reason, took me awhile to get each meal down.