9/30 Back & Hams

Zaptastic workout. Legs are still hurting from field sprints so no cardio today, will do a HIIT only day on friday. Got a sick pump in the lats today. Manager was working out and wouldn't let me do T bar rows (stupid planet fitness) so i grabbed a bar with parallel grips and killed those. Hammies were experiencing some serious DOMS so I lightned up weight and focused on form. Hit some posing post workout, weighed in at 151.4 this morning so its been consistenly going down since saturday.

Wide Grip Underhand Lat Pulldown - 90/12, 105/12, 135/8, 155/5/4/4
Parallel Grip Row - 90/10, 150/8/8/8
Rack Pull-up - Bodyweight/10/8/8
Seated Leg Curl - 60/12, 65/10, 70/8/8
Single Leg Curl - 30/10/10/8

9/28 Chest & Triceps

Insanely focused in the gym today. Made some nice gains in strength while keeping form perfect. DB Flys and Tricep Pressdowns felt insanely light today. Left with a crazy pump and sick vascularity. Having a shredded carcass is in my sights and nothing is gonna stand in my way. Hammies are feeling it hard from the field sprints. Going to hit some mandatories and muscularity rounds later tonight after I finish up school work.

Flat DB Press: 50/12, 60/12, 75/8, 80/6/6/6
Mid Bar Press (15 degree angle): 135/10, 145/8/7/6
Incline DB Fly: 35/10/10/10
Tricep Press: 110/10, 135/8, 140/8/8
Lying DB Ext: 30/8/7/8

HIIT w/ field sprints, 5 min warm up, 17-50 yard sprints, 3 min cool down

9/27 Quads and Calfs

Real solid workout this morning. Being 5 and 7 weeks out really going to put more emphasis on form and range of motion and keep increments in weight small (+5 lbs everytime i hit the desired rep range). Went with a shoulder width stance on leg press on squats to focus on the outer quads a bit more. Since the DB's at my gym don't go past 80 I decided to just hold 2 DB's between my legs for db sumo squats, good thing i can get creative. Walking lunges were brutal but i started my prep doing 12 steps with 25's, so that def made a big jump. Off to another hard day of work watching football :)

Leg Press: 360/12, 410/12,450/9,560/6/6/6
Squat: 205/10, 245/8/8/7
DB Sumo: 75/12, 90/10/10
Walking Lunge: 40/10/10
Standing Calf Press: 155/12, 175/10, 205/8, 225/8

25 min on treadmill @ 3.7 mph and 9% incline

9/26 Delts and Biceps

7 and 5 weeks out
Weight: 152.4 (-.6)
Waist: 30 (no change)
Skinfolds
Chest: 3 mm (-1)
Waist: 6 mm (-1)
Quad: 6 mm (-2)

LBM: 147.49 lbs (+1.39)
Body Fat: 4.9 lbs (-1.98)

No change in waist but skinfolds and how I look in the mirror are showing progress. Felt like the Hulk in the gym today (especially since I had my hulk juice with me, green apple xtend). Had increases across the board in weight and reps, which is downright silly for being 5 weeks out. Used the thick bar on shrugs, still without straps, so it kept slipping around the 4-5 rep mark. Getting asked a lot more if I am getting ready for a show which shows things are definitely moving in the right direction. Biceps were blown up today after curls! Form has definitely improved after learning about the stretch reflex and series elastic component of muscle spindles and tendons in kineseology. I love how I'm learning about things I can actually apply to what I do outside of school.

Military Press: 85/12/12, 110/8, 125/6/5/4
Shrugs w/ thick bar: 185/10, 235/8/6/6
Side Laterals w/ DB: 20/10/9/7
Barbell Curls: 45/12, 50/10, 65/8/6
DB Curls: 15/10, 30/6/6

HIIT on the Arc Trainer, 5 min warm up, 15 sprints, 3 min cool down = quads, hammies, and glutes burning up

9/24 Back & Hams

Intense workout today. Went in there and got it done. Went loose form on bent rows and kept everything else with strict tight form. Slowed down my rep speed on seated leg curls and focused on pausing at the bottom and top of the movement to really work the hamstring through the entire range of motion. Threw in some rear delt raises between sets of db sldl. Cold is just about gone, still a little congested so i've been resting longer than usual still about 60 second rest between sets.

Bent Rows - 155/12, 165/12, 205/8, 225/6/6/7
Deadlifts - 185/10, 225/8/8, 235/8
1 Arm Rows - 70/10/10/10
Seated Leg Curls - 75/12, 80/9/7/6
DB Stiff Leg Deads - 75/10/10/10

25 min on treadmill @ 3.7 mph and 9% incline.

9/23 Chest & Triceps

Workout was as solid as the back fat on oprah! Hows that for changin up what i start off with lol! Chest felt great when I got in but on my 2nd set of incline DB my right shoulder started acting up and I was havin a difficult time getting the right DB to the top of the movement off the first rep. Decided to play it safe with the chest. Mid bar press, took it easy and rocked out 135 for sets with a pause at the bottom and top of the movement. Even for playing it safe my chest and tri's were rock hard and pumped by the time I got to HIIT. Decided to change HIIT up and went on the arc trainer (my calves are in some serious DOMS pain).

Incline DB - 45/12, 55/12, 75/8, 80/6/3/5
Mid Bar Press - 135/10/8/6/6
Gironda Dips - 9/8/7
Rope Press - 110/10, 130/8/8/7
Tricep Overhead Extension w/ curl bar - 65/9/8/5

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

9/22 Quads and Calves

My calves are frickin sore from posing yesterday! Class was awesome and had a great time even though I hit tons of traffic on the way back that turned my 3 hour drive home into a 5 hour drive, had a hard time finding a gas station with a microwave so I ended up downing broccoli and chicken cold, never any fun, lol. Woke up and went for some office hours with my kinesiology professor before hitting the gym. Cough is going away but still dealing with some cold symptoms so I didn't go too crazy today. Quads were begging for me to stop by the time I got to hack squats and step ups were just brutal. Hit some posing before cardio, wish yesterday had been a workout day, I was looking freaky in the locker room.

Squat - 135/12, 185/12, 235/8, 265/6/6/6
Leg Ext - 120/10, 145/8/7/8
Hack Squat - 90/12, 130/10/8
Step Ups - 35/10/8
Standing Calf Press - 135/12, 155/10, 175/8, 195/8
Crunches - 25/20/20/30

25 min on treadmill @ 3.7 mph and 9% incline