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
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