11/10 Legs & HIIT

Peak Week 2 Day 3

Got a good pump today. Just focused on getting some blood into the muscle and working through the full rom. Can't wait for friday to be here!

Leg Extensions: 50/12/12/12
Leg Curl: 50/15, 60/15/12
Leg Press: 180/15/12/13
DB Lunges: 20/12/12/12

20 mins steady state on treadmill @ 4% incline and 4 mph
40 minutes of flag football

11/8 Chest, Back, & Delts

Peak Week #2 Day 1
Weight: 145.8

Awesome workout this morning. Shoulder felt a little weird on incline bench so I switch to DB's. Got an great pump all around. Really fired up for next week.

Incline Bench: 115/12, 135/10, 175/4
Incline DB: 65/8/8
Cable Fly: 60/8/8/8
Overhand Wide Grip Pulldowns: 120/10/8/7
Underhand Cable Row: 80/10/8/8
Military Press: 125/5, 115/7/6
Side Laterals: 15/10/10/9

HIIT on bike, 5 min warm up, 20 sprints @ level 8, 4 min cool down
1 round of mandatories and muscularity poses.

11/7 Legs & Arms

Awesome workout this morning. Really focused on a sick pump and working the muscle through the full ROM. Getting really amped up and I think Rice Krispies did their work for recovery in yesterdays post workout meal, lol. So far, once again, there are 3 total in each of my classes (juniors and open short). Matt said he will most likely even out the height classes to have an even number in each class (18 competitors total in the other 2 open classes). Tomorrow, i'm doing a high carb day but should i keep my sodium at the same levels they were in last weeks saturday of peak week?

Front Squats: 115/10, 135/10, 175/6/6/6
Leg Extensions: 110/8/8/8
Lying Leg Curls: 70/9/7/8
Incline DB Curl: 35/6/6/6
One Arm Cable Curl: 35/8/8/8
Overhand Pressdowns: 110/10/10/10
Overhead Tricep Extensions: 55/8/8/9

30 minute on bike @ level 4

11/6 HIIT

Legs are still insanely beat up from monday. Had to lower the intensity level for the sprints today but still got it done. Really pumped for next week. Heard from Matt as of today there are 3 of us in the juniors and open short (which will get more competitors since there are a lot more competitors in the other height classes). I am really pumped now, or it might just be the post workout whey and rice krispies, I wanna come in looken tigther and fuller for this show and screw w/e pain i might be feeling, i'm gonna give it 100% these next 9 days.

HIIT on bike, 20 sprints, 5 min warm up @ level 3, 15 sec sprint @ level 7, 2 min cool down @ level 3

11/5 Back & Delts

Rough workout today. Went in kindof drained and had a "just get through this" workout. Weights were a bit heavier than normal. Just one of those few days where your body realizes you been dieting for 20 weeks, lol.

Wide Grip Lat Pull downs - 90/14, 105/12, 120/10, 135/8, 145/4
Bent Rows w/ back parallel to the floor(strict form) - 135/10, 155/8/8/8
Rope Pull downs - 130/7, 105/12/8
Military Press (no back support) - 75/14, 85/12, 100/10, 110/8, 125/5
Side Laterals - 15/10/10/10/10

30 minutes on bike @ level 3

11/4 Chest & Arms

Solid workout today. Focused on form and rep tempo. Legs are still feeling pretty beat up.

Flat Bench: 115/14, 125/12, 145/10, 165/8, 185/5
Incline DB Bench: 60/10/10/10
Cable Fly: 50/12/12/12
Incline DB Curl: 20/12, 25/10, 30/8, 35/6
Tricep Pressdown: 75/12, 90/10, 110/8, 130/6
Cable Curl: 90/10/10/10
superset w/
DB Tri Extension: 30/10/10/10

30 minutes on treadmill @ 3.7 mph and 4 mph

11/3 Legs

Weight: 148.8

Sub-par workout today. Quads were really sore and legs felt heavy through the whole workout so I adjusted the weight and stayed with the prescribed rep ranges. Must have been all the posing from Saturday but I figured a full day of rest would of had the legs back at almost 100%. Going to drink xtend throughout the day and see if it can ease the muscle soreness.

Leg extension: 110/8/8/8/8
Squats: 135/14, 185/10, 205/8, 225/6
Lying Leg Curl: 50/12, 55/10, 60/8, 70/6
Sumo Squat w/ DB: 100/12/10/10/10
DB Lunge: 40/10/8
Seated Calf Riase: 120/15/14/15/15

HIIT
40 minutes of flag football!