10/30 Circuit Training

Peak Week Day 6
1 more day!

Oh snap! I am freaking pumped and ready to go. My focus is completely on this show and I got top 2 in both my classes in my sights. I may not be freaky conditioned but I'm bringing a sick package of size, symmetry, and conditioning that fits my frame well. I have totally smashed what I looked like this past spring. Joe, I can't thank you enough, you've guided and been there for me the whole way through, you gave me the plan week in and week out and I followed it to a T.
Found an awesome diner that has 24 variations of pancakes (and they can even make it with whole wheat flour!)so thats where you'll find me sunday morning before hitting the treadmill :)

Cable Fly: 30/15/15/15/15
Straight Arm Lat Pulldown: 20/15/15/12/15
Side Laterals: 7.5/15/15/12/12
Rear Laterals: 10/12/12/10/10
Preacher Curl: 25/15/15/15/15
Underhand Tricep Pressdown: 50/15/15/15/15
Repeated 4 times, 45-60 seconds rest between circuits.

20 mins low intensity on bike @ level 3
10 minutes posing

10/29 Chest, Shoulders, & Tri's

Peak Week Day 5
Weight: 147

Awesome workout. Can't believe i'm 2 days away from the show. Finally put together my posing routine. Had a song picked out for 2 weeks now just had to throw together some poses I could transition well between. Got an awesome pump in the chest, not as much veinage as yesterday.

DB Incline: 35/15/15/12
Flat Bench: 95/15/12/12
Cable Fly: 30/12/12/15
Side Lateral: 5/15/15/15
Front Raises w/ Bar: 15/12/12/12
Lying DB Tri Extension: 15/15/15/12
Tricep Pressdowns: 60/12/12/12

20 min on treadmill @ 4 mph

10/28 Back, Traps, & Bi's

Peak Week Day 4

Had some sick veinage going on in the arms today. Got an awesome pump in the working muscles and really felt each movement through the whole rom. Ready for some pumpkin spice ice cream in 3 days! lol.

WG Pulldown: 60/15/15/15
Bent Rows: 95/12/15/12
Seated Rows: 40/15/15/12
Shrugs: 115/15/15/15
Upright Rows: 30/15/15/15
Incline DB Curl: 10/15/15/15
Barbell Curl: 30/12/12/12

30 min on treadmill @ 4m mph

10/27 Legs & HIIT

Peak Week Day 3

So good to have some carbs lol. Went in, got a good pump in the legs and kept it light. Past 2 days of HIIT definitely beat up the legs a bit. Finished it with the last HIIT session of the week.

Leg Extensions: 50/12/12/13
Leg Curl: 30/15/15/15
Leg Press: 180/12/12/13
DB Lunges: 20/12/12/12

HIIT on Bike
5 min warm up @ level 3
15 sprints, 15 sec @ level 10, 45 sec @ level 3
20 min cool down 2 @ level 3

10/26 HIIT

Peak Week day 2

So far so good. Hit the sprints as hard as I could. Energy levels aren't so up and down today. Started up meltdown since I finished my bottle of Recreate. This stuff gives some awesome energy and definitely notice the mood benefits.

HIIT on bike
5 min warm up @ level 3
20 sprints, 15 sec @ level 10, 45 sec @ level 3
20 min cool down @ level 3

10/25 HIIT

Peak Week Day 1
Did a bit more low intensity cardio than I had to but oh well. Felt good in the beginning of the day but energy levels are definitely up and down as the day goes on.

HIIT on Bike
5 min warm up @ level 3
20 intervals, 15 seconds @ level 10, 45 seconds @ level 3
2 min cool down @ level 3

23 mins on treadmill @ 4 mph

10/24 Chest & Triceps

3 + 1 weeks out

Weight: 148.6 (+.8)
Waist: 29.2 (no change)
Chest: 1 mm (no change)
Waist: 3 mm (no change)
Quad: 4 mm (-2 mm)

Weird jump in weight but waist and calipers stayed the same. Started going 4 days in a row with a day off so I think it might just be the extra day of carbs. Ready to start up peak week and dial it in! Killed chest and triceps with a sick pump and getting some sick striations in my lower triceps, i'm gonna be ready for saturday but I want to kill the Yorton short class!

Incline DB: 45/12, 55/12, 70/8, 80/5/5/5
Mid Press: 125/10, 145/7/7/7
Dips: 10/10/9
Rope Prss: 110/10, 135/7/6/7
Tricep Bar Extension: 65/8/7/7

25 min Pomeranian walk with my dog.