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