9/16 Quads and Calves

I hate no Zap weeks, lol. Energy levels aren't as crazy high, but i still have that "crush the weight before it crushes you" mentality and aggression. Leg extensions were controlled and explosive as usual and had a solid increase in reps on leg press with 450. On my last set of front squats I felt some pressure on my spine, not sure why this happened. By the time I got to barbell step lunges I was drenched and ready to just drop, quads and hams were on fire but I gutted out the last few reps. Finished up with some cardio and pwo brown rice cakes + scivation sludge! Gonna switch between that and regular brown rice, my jaw was in pain from all the chewing.

Leg Extensions - 100/12/12, 130/8, 150/6/6/7
Front Squat - 125/12, 145/8, 150/8, 155/8
Leg Press - 360/12, 450/10/10
Barbell Step Lunge - 115/20/20
Seated Calf Press - 160/12, 180/12, 210/8/6
Lower Abs - 2 sets of 20

25 min on treadmill @ 8.5% incline and 3.7 mph

9/15 Delts & Biceps

Had a loco workout today. Went in with the plan of completely smoking my delts and bi's. I liked starting off with an isolation movement, definitely pre-fatigued my delts for the push presses. Haven't done front raises in god knows how long so that was good addition. Biceps were done by the time I hit cable curls, even though i overestimated the weight (different cable tower) and did 3 sets of 8 instead of an adjustment set of 10 and 2 working sets of 8. Hit some posing afterwards, i swear i'm seeing changes daily, my legs(which i killed with HIIT today) are definitely much improved from my last show and better than they were at 8 weeks out this past spring. There will be no reversal in conditioning this time around. I'm going to get as shredded as I possibly can in these next 7 and 9 weeks. Personal problems were resolved last night so my head is in a much better place, now I just have to go to the doctors and find out what this nagging cough from my chest is. Its me and my fiancees one year anniversay today so after classes I'll be spending the rest of the day with her, she got me this awesome vegetable chopper as one of my gifts, I'm probably the only 20 year old guy who enjoys getting kitchen gadgets as gifts.

Side Laterals - 15/12/12, 20/8, 25/6/5/4
Push Press - 95/10, 105/8/6/7 drop 75/7
Front Raise - 15/10/10/10
Incline DB Curl - 20/12, 30/10, 50/8/5
Cable Curl - 90/8/8/8

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

9/14 Back and Hams

Taking a week off from Zap and still had an intense workout. Strength is still increasing and enjoyed the new movements thrown in. Dealing with some personal problems so going to the gym is helping to give me a break from it all. Looking forward to the posing class down in PA next sunday.

Wide Grip Underhand Lat Pulldown - 90/12, 100/12, 130/8, 150/6/6/6
T Bar Row - 90/10, 135/8/8/6
Rack Pull-up - Bodyweight/10/9/7
Seated Leg Curl - 75/12, 85/10, 100/7/5
DB Leg Curl - 30/19/10/12
25 min on treadmill @ 8.5% incline and 3.7 mph

9/12 Chest and Tri's

9 and 7 weeks out
Weight: 155.8 (-2.2)
Waist: 30.3 (-.3)

Sick a** workout this morning. Went in with the crazy intensity I've been bringing lately and burnt out my chest and tri's. I had the craziest pump going all around and some nasty vascularity I have not seen since I was this lean last prep. Chest was smoked after mid bar press and I kept it light on DB Fly's but had a slow negative, 2 second hold, and explosive positive, my chest was on fire! Triceps were smoked by the time I finished tricep presses, kept the negative slow with a 2 second hold after an explosive positive. Did a round of posing before HIIT and I was very happy with where I am at, big improvements from last week, very close to my 8 weeks out conditioning this past spring. Definitely having one of my best preps to date, weights and reps just keep going up even as I keep dropping cals and upping the cardio. I haven't even gone over 25 minutes which still blows my mind considering at this point during my spring prep I was doing 50 in the morning and another 20 post workout.

Flat DB Press: 50/12, 60/12, 75/8, 80/6/5/5
Mid Bar Press (15 degree angle): 135/10, 145/8/8/6, drop 115/7
Incline DB Fly: 30/10/10/10, burn 20/12
Tricep Press: 110/10, 130/8/7/5, burn 110/3
Lying DB Ext: 35/4, 30/8/7
Crunches: 25/25/25/25

1 round of mandatories, 1 round of muscularity poses
(Gym locker room lighting was awesome, will snap some pictures there next week)

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

9/11 Quads and Calves

Totally destroyed my legs today. I went in the gym with the sickest intensity and all I could think about during class was how badly I was going to kill my legs. Hit all my target reps, increased some weight on exercise and had picture perfect form. Hit a couple of poses in the locker room and am very happy with the progress I am making. One guy asked me if I was soccer player because of how hard and intense I was working out my legs, kindof laughed to myself because I don't think I've ever met a soccer player who trains as hard as I do, or in genereal. Started talking about bodybuilding and supplements but made sure to not let it interfere with the fast pace of my workout. Thinking about investing in some magnetic weights to bring along with me to the gym, damn db's dont go past 80.

Leg Press - 360/12/12, 450/8, 540/6/6/6
Squat - 205/10, 235/8/8/8
DB Sumo Squat - 75/12, 80/10/10
Walking DB Lunges - 35/20/20
Seated Calf Press - 170/12, 180/10, 200/8/8

25 min on treadmill @ 8.5% incline and 3.7 mph

9/10 Delts and Bi's

Had a good workout this morning. Still have somewhat of a cough and a little congested in the nose but nothing that is serious enough to keep me out of the gym. Rest was kept short as usual. Delts were smoked after military press. Have to invest in some wrist wraps since I fell short of target reps on shrugs simply because of my grip slipping, thinking about getting some haulin hooks, they just look cool, haha. Switched back over to db side laterals. Going to cables for a bit def helped me get up to 20's and dumbbels with consistent good form on each rep. Aimed a bit too high for weight on bicep exercises but still hit working sets. Hammies were still sore from monday but still finished off with some HIIT.

Military Press (no back support) - 85/12/12, 110/8, 120/6/6/5
Shrugs - 185/10, 235/8/7/6
DB Side Laterals - 20/10/8/7
BB Curl - 45/12, 65/8/6/5
Seated DB Curl - 25/8/8
Reverse Crunches - 25/20/20/15/20

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

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