7/14 - HIIT on the Elliptical
5 minute warm up
10 sprints @ level 8
5 minute cool down (did another 5 minutes later on at work while waiting for a client)
7/15 - Back & Hammies
Pull downs - 2 warms/180x7,6,6
Deads - 2 warms/225x8/235x8/245x8/255x8
1 Arm DB Row - 1 warm/50x10x3 sets
Straight Arm Pull downs - 60x12/70x12/80x12
Leg Curls - 2 warms/65x10/70x10/75x10
DB SLDL - 1 warm/70x10
Word! Felt awesome this morning and crushed previous numbers, weights were going up pretty easily.
Thursday, July 15, 2010
Tuesday, July 13, 2010
7/13 Chest & Bi's
Incline DB - 2 warms/55x8x2/60x8x2
Bench Press - 2 warms/ 180x10x2
Dips - x10/7/5/5
Ez Bar Curls - 2 warms/65x6x3
Rope Curl - 1 warm/45x10/50x10/55x10
Concentration Curls - 1 warm/25x10 ea.
30 minutes on the treadmill @ 6.0% incline & 3 mph.
Despite not having a great night's sleep I killed this workout. Felt stronger as I kept going into each set. Weight and reps all increased from last week and form did not suffer one bit. I'm beginning to pull away from my training partner a bit. He can hang with me for the 1st few sets but once we hit the last 1-2 sets he starts to fatigue and I just keep getting after it.
Bench Press - 2 warms/ 180x10x2
Dips - x10/7/5/5
Ez Bar Curls - 2 warms/65x6x3
Rope Curl - 1 warm/45x10/50x10/55x10
Concentration Curls - 1 warm/25x10 ea.
30 minutes on the treadmill @ 6.0% incline & 3 mph.
Despite not having a great night's sleep I killed this workout. Felt stronger as I kept going into each set. Weight and reps all increased from last week and form did not suffer one bit. I'm beginning to pull away from my training partner a bit. He can hang with me for the 1st few sets but once we hit the last 1-2 sets he starts to fatigue and I just keep getting after it.
Monday, July 12, 2010
7/12 Quads & Calfs
From Sunday
Weight:178.4 lbs
Waist: 35.75"
Strength Levels: Awesome!
Leg Extensions: 2 warms/70x10x2 sets
Back Split Squats: 2 warms/155x6/8/8/8
Barbell Lunges: 1 warm/2x70x3 sets
DB Sumo Squat: 110x12x3 sets
Calf Singles: 50x12x4 sets, 50x10
Hot one in the gym today. Split Squats had me feeling light headed after the sets. Really got focused after my first set of split squats, weight was feeling light through the last 3 sets. Pace was a little bit faster than last week's, wasn't used to hitting the legs so hard in one session. Even though I'm 39 weeks out I'm ready to do whatever it takes to bring the best package.
I was reading through bb.com's contest prep section and there was a thread about a kid who skipped out on free ticket's to the mlb all star game because he was 5 weeks out and it was a leg day. He went with the leg day. This was a good reminder to me that bodybuilding should not run one's life, it should only enhance it. We choose to diet, train, and get on stage. We are not chosen, it is an option. Never let bodybuilding run your life because you will miss out on great memories and opportunities. It took me awhile to figure this out but something I feel many people should never forget.
Weight:178.4 lbs
Waist: 35.75"
Strength Levels: Awesome!
Leg Extensions: 2 warms/70x10x2 sets
Back Split Squats: 2 warms/155x6/8/8/8
Barbell Lunges: 1 warm/2x70x3 sets
DB Sumo Squat: 110x12x3 sets
Calf Singles: 50x12x4 sets, 50x10
Hot one in the gym today. Split Squats had me feeling light headed after the sets. Really got focused after my first set of split squats, weight was feeling light through the last 3 sets. Pace was a little bit faster than last week's, wasn't used to hitting the legs so hard in one session. Even though I'm 39 weeks out I'm ready to do whatever it takes to bring the best package.
I was reading through bb.com's contest prep section and there was a thread about a kid who skipped out on free ticket's to the mlb all star game because he was 5 weeks out and it was a leg day. He went with the leg day. This was a good reminder to me that bodybuilding should not run one's life, it should only enhance it. We choose to diet, train, and get on stage. We are not chosen, it is an option. Never let bodybuilding run your life because you will miss out on great memories and opportunities. It took me awhile to figure this out but something I feel many people should never forget.
Friday, July 9, 2010
7/9 Delts & Triceps
Seated DB Press - 35x5/45x4/55x8x3 sets/55x6
Side Laterals - 10x5/15x9,8,8
Front Raises - 5x12/10x12x2 sets
Triceps Press Downs - 30x5/35x5/40x10/45x10/50x10
DB Extensions - 30x5/40x12/45x12x2 sets
1 Arm Underhand Press Downs - 30x5/40x12
30 minutes on treadmill @ 6% incline & 3.0 mph
Insane pump today. I'm definitely getting back into the groove of body part split training. My shoulders were on fire by the time I got to front raises, the lactic acid build up was very intense. Used the lat pull down cable tower for triceps press downs, weight is always heavier than the inside towers. Even though my body weight has been consistent this week (official weight will be done Sunday), I am seeing myself begin to tighten up. Subtle differences but this is a marathon type prep, not a race, slow and steady will win!
Side Laterals - 10x5/15x9,8,8
Front Raises - 5x12/10x12x2 sets
Triceps Press Downs - 30x5/35x5/40x10/45x10/50x10
DB Extensions - 30x5/40x12/45x12x2 sets
1 Arm Underhand Press Downs - 30x5/40x12
30 minutes on treadmill @ 6% incline & 3.0 mph
Insane pump today. I'm definitely getting back into the groove of body part split training. My shoulders were on fire by the time I got to front raises, the lactic acid build up was very intense. Used the lat pull down cable tower for triceps press downs, weight is always heavier than the inside towers. Even though my body weight has been consistent this week (official weight will be done Sunday), I am seeing myself begin to tighten up. Subtle differences but this is a marathon type prep, not a race, slow and steady will win!
7/8 Back & Hammies
Overhand Pull downs - 180x6x3 sets
Dead-lifts - 225x8x4 sets
1 Arm DB Row - 40x10x3 sets
Straight Arm Pull downs - 40x12,50x12,60x10
Leg Curls - 65x8x3 sets
DB SLDL - 60x12
Great lift last night. Felt good to dead-lift, haven't done conventional in awhile and by my 3rd and 4th set I really hit my groove, looking forward to bumping these up in the next few weeks. Used a long rope attachment for the straight arm pull downs and noticed a huge difference in lat involvement.
Really concentrating on using at least an x/1/2 tempo, driving the weight up quickly, holding for 1, and taking 2 to bring it back down. Diet has been on point 100%.
Dead-lifts - 225x8x4 sets
1 Arm DB Row - 40x10x3 sets
Straight Arm Pull downs - 40x12,50x12,60x10
Leg Curls - 65x8x3 sets
DB SLDL - 60x12
Great lift last night. Felt good to dead-lift, haven't done conventional in awhile and by my 3rd and 4th set I really hit my groove, looking forward to bumping these up in the next few weeks. Used a long rope attachment for the straight arm pull downs and noticed a huge difference in lat involvement.
Really concentrating on using at least an x/1/2 tempo, driving the weight up quickly, holding for 1, and taking 2 to bring it back down. Diet has been on point 100%.
Tuesday, July 6, 2010
7/6 Chest & Bi's
Incline DB - 50x8x3 sets, 55x8
Bench Press - 175x10x2 sets
Chest Dips - x7,5,6,4
BB Curls - 60x6x3 sets
Rope Curls - 40x10x3 sets
Concentration Curls - 20x10 ea.
30 minutes on treadmill @ 3.0 mph & 6% incline.
Solid workout this morning. Bench was pretty brutal after 4 sets of incline db but managed to hit the 2 sets of 10, only struggled on the last 2 reps of the last set. Chest and biceps were really blown up by the end of the workout.
Bench Press - 175x10x2 sets
Chest Dips - x7,5,6,4
BB Curls - 60x6x3 sets
Rope Curls - 40x10x3 sets
Concentration Curls - 20x10 ea.
30 minutes on treadmill @ 3.0 mph & 6% incline.
Solid workout this morning. Bench was pretty brutal after 4 sets of incline db but managed to hit the 2 sets of 10, only struggled on the last 2 reps of the last set. Chest and biceps were really blown up by the end of the workout.
Monday, July 5, 2010
7/5 Quads & Calves
Macros
Fat: 58.6
Carbohydrate: 220.5
Protein: 224.4
Leg Extension: 65x10x2 sets
Back Split Squat: 145x8 ea.x3 sets, 145x6 ea.
Barbell Lunge: 65x10x2 sets
DB Sumo Squat: 100x10x3 sets
Calf Singles: 40x12x5 sets
Pretty good workout overall. Haven't done leg extensions in over a year, let alone use them to pre-fatigue the quads. Split squats killed my glutes. By the time I got to lunges my piriformis was so tight I could only get 2 sets. Definitely going to make sure I foam roll and do some activation exercises before lifting.
Eating was tough today for some reason, took me awhile to get each meal down.
Fat: 58.6
Carbohydrate: 220.5
Protein: 224.4
Leg Extension: 65x10x2 sets
Back Split Squat: 145x8 ea.x3 sets, 145x6 ea.
Barbell Lunge: 65x10x2 sets
DB Sumo Squat: 100x10x3 sets
Calf Singles: 40x12x5 sets
Pretty good workout overall. Haven't done leg extensions in over a year, let alone use them to pre-fatigue the quads. Split squats killed my glutes. By the time I got to lunges my piriformis was so tight I could only get 2 sets. Definitely going to make sure I foam roll and do some activation exercises before lifting.
Eating was tough today for some reason, took me awhile to get each meal down.
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