9/8 Back and Hams

Sick workout this morning and absolutely killed it. The intensity I'm bringing day in and day out is off the charts. Completely nailed every set and got a killer pump all around. Haven't done deadlifts in awhile and I've gotten injured on them before so I played around with the weight. Plan on killing it next week and making some increase weight wise. Definitely enjoying the new split and the focus on individual muscle groups. Finished it off with a brutal HIIT session. Can't believe I am almost 7 weeks out, time is flying by which means got up the ante and come in absolutely shredded!

Bent Rows - 155/12, 165/12, 205/8, 215/6/6/4
Deadlifts - 185/10, 205/8, 215/8, 225/8
1 Arm Rows - 65/10/10/10
Leg Curls - 75/12, 85/10, 100/7/6
DB Stiff Leg Deads - 70/10/10/10

HIIT on bike, 5 min warm up, 15 sprints, 3 min cool down

9/7 Chest & Tri's

Awesome workout today. Still got that cold hanging around so I decided to save HIIT for tomorrow, rather play it safe this time around. Insane pump and mind-muscle connection today, in the zone and rest was short. Set up the mid bar press in the squat rack, actually worked out pretty well, used the thick bar so lifts are probably 5 lbs heavier than listed. Haven't done gironda dips in awhile and loved the burn in the chest i get on those. Killed the triceps to finish off.

Incline DB - 45/12,55/12, 75/8, 80/6/6/6
Mid Bar Press - 135/10, 145/8/6/4
Gironda Dips - bodyweight/10/10/8
Rope Press downs - 110/10, 125/8/8, 130/8
Overhead Tricep Extensions w/ bar - 65/10/9/8

25 mins on treadmill @ 8.5% incline and 3.7 mph

9/6 Quads & Calves

Killed it today even with just 6 hours of sleep and one meal in me. Blew through this workout in about 30 minutes, no drop sets or burns since I have work at 1130 and did not know how long the workout would take me. Rest has just been getting shorter and shorter, recovery is awesome, and nailed all my target reps. Definitely going to make increases around the board next time around. The mentality that I have once I start up my workout is borderline crazy, definitely attributing this to Prime. Decided to try out Recreate today (i got a bottles worth of samples so i figured why not) and I was drenched, i've always had an increase in thermogenesis with most fat burners but not like this, inital response is good, lets see if it continues.

Squats - 135/12, 185/12, 235/8, 255/6/6/6
Leg Extensions - 120/10, 140/8/8/8
Hack Squats - 90/12, 120/10/10
Step Ups - 30/10/10
Seated Calf Press - 160/12, 170/10, 180/8/9

25 mins on treadmill @ 8% incline and 3.7 mph

9/5 Back & Delts

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

9/3 Chest & Arms

Sick workout but still adjusting weight at the new gym. Used a different, thicker bar today and definitely heavier, probably about a 5 lb difference from the bar i normally use. Decided to change up the angle on db bench, to add more variety, so i'll have to adjust the weight next time around. I had a killer pump in my arms today, felt like ballons that were blown to the point before they pop. Weight stack for pressdowns had more than one cable to pull the weight, hence the higher weight used, i figure as long as I am in the corect rep range, its all good. Killed HIIT and it felt as if I had barely done a workout during sprints with the intensity and energy I had. Lately have been having this shooting pain in my forearms whenever i do curls. Not sure if it may be a small stress facture or what, but its only felt when i do a curling motion with something heavy. I got really scared last night when I felt as though I had a cold coming on, last spring getting sick around the 8 week out mark completely threw me off track when I was on my way to having some sick conditioning, thankfully I feel great this morning. 10.5 and 8.5 weeks to go!!

Flat Bench: 115/14, 125/12, 155/10, 175/8, 190/4 drop 135/8
30 degree Incline DB Bench: 65/8/8/8
Chest Fly: 125/12/12/12 burn 100/6
Incline Curl: 20/12, 30/10, 40/8, 45/4 burn 25/6
Pressdowns: 72.5/12, 90/10, 115/8, 130/6 burn 100/7
Cable Curl: 120/10/10/7
ss w/
Lying DB Extensions: 35/10/10/7
Leg Raises: 25/20/20/20/15

HIIT on recumbent bike 5 min warm up, 15 sprints, 3 min cooldown

9/2 Legs

Awesome leg workout today. Worked out at the gym around my house since classes started up today, went to exercise physiology and then hit the gym, should be an awesome class. I feel that the consistent progession in heavier weight on leg extensions is affecting squat strength, 285 felt heavier than normal again and I was about to call it quits and do a drop set but something in the back of my head just made me say "f*ck it" and i went for 315 anyways. Workout was fast paced and my hams were done once I got to leg curl, pretty sure the machine is different from the one i use making the weight heavier.

Leg Extensions - 160/10/10/10/8

Squats - 135/14, 165/12, 225/10, 285/6, 315/3

Lying Leg Curl - 90/12, 100/10, 110/8, 120/6 drop 90/8

Sumo Squat -215/12/10/10/8

Step Lunge w/ BB - 105/28/24

Seated Calf Raise - 140/20/16/15/15

25 mins on treadmill @ 8% incline and 3.7 mph

9/1 Back & Delts

Insane workout today. Sitting home before heading to the gym I could just feel my back begging me to pick up some weight and crush it. I think I was just really pumped up to start Prime after anticipating its release and the feedback from other sponsored atheletes. Whatever it was I was ready to kill it in the gym. Worked on upping the intensity by adding in drops and burns on nearly every exercise. Increased weight and reps all over the board. Hit a P-R of 225 for 8 on underhand rows. Upped reps on my last 2 sets of rope pulldowns by +1 from last workout. Rest was kept short and intensity was high! Got a sick pump in my back and delts by the end of the workout. Military press went much better this week, found what weights allow me to get in 2 good warm up sets without fatiguing the delts too much. Followed this all up with an intense HIIT session, ended each sprint thinking "thank god that ones done with". Spending the rest of the day relaxing before I start up class tomorrow. Actually excited since I have 2 exercise science classes with a 3 hour break in between to hit the gym for a killer leg session.

Wide Grip Lat Pull downs - 90/14, 100/12, 125/10, 145/8, 155/5 burn 110/6

Bent Rows (loose form) - 165/10, 225/8/7/7 drop 175/10

Rope Pull downs - 120/12/11/9 drop 90/9

Military Press (no back support) - 75/14, 85/12, 100/10, 110/7, 120/5 drop 95/7

Cable Side Laterals (different gym, had to lower weight) - 25/8, 20/10/8/7

Reverse Crunches - 20/20/15/15/15/15

HIIT on bike, 5 min warm up, 15 sprints, 3 min cool down