7/30 - Delts & Tris

7/30 - Delts & Tris

DB Shoulder Press - 2 warms/65x8,7,6,6
DB Lateral Raises - 1 warm/20x10,10,8
DB Front Raises - 1 warm/20x10x3 sets
Triceps Press Downs - 2 warms/80x10,9,7
DB Triceps Extension - 1 warm/65x12,12,10
1 Arm Underhand Press Down - 1 warm/60x11 ea.

30 minute treadmill @ 3.2 mph & 6% incline

Very happy with the strength increases I made throughout this 4 week cycle. Looking forward to adding some new movements and changing up the set and rep ranges. Left with a great pump through my arms and am pretty psyched up for this prep. Got a long road to go but I'm very prepared for it.

7/28 HIIT 7/29 Back & Hams

7/28 - HIIT
5 minute warm up
10 sprints on the elliptical at level 8
10 minute cool down

7/29 - Back & Hams
Lat Pull Downs - 2 warms/180x10,8,7
Dead Lifts - 2 warms/235x8,245x8,255x8,265x6
DB Rows - 1 warm/70x10x3 sets
Straight Arm Pull Downs - 100x10,9,7
Leg Curls - 2 warms/85x10x3 sets
DB SLDL - 1 warm/ 75x12

DE-STROYED back & ham's today. Workout was done in about 40 minutes. I do have to say the biggest benefit I gained from doing my athletic performance based programs throughout my off season has been my rest intervals. Rest is very minimal (either I go-you go or about 30-45 seconds) and strength has not suffered one bit. Dead's felt good today, back is feeling normal, felt a bit of tightening up on the last set so I cut it at 6, with another 9 months to go no real reason to be stupid and re-aggravate my low back. Word!

Diet has been very consistent, never over my macro's, sometimes under by 1-3 grams.

7/27 Chest & Bi's

Incline DB - 2 warms/70x8x4 sets
Bench Press - 2 warms/ 185x10,9
Dips - x10,x10,x10,x8
EZ Bar Curls - 2 warms/ 75x6,6,5
Rope Curls - 1 warm/70x10x2 sets, 75x10
Concentration Curls - 1 warm/ 30x11 ea.

30 minutes on treadmill @ 3.2 mph & 6% incline.

Got after it today. I can't believe the strength gains I am currently making. Everything is so spot on in regards to nutrition, training, and supplementation.
Left with a great pump and satisfied with the progress made in this block of training.
Word.

Quads & Calves

7/26 - Quads & Calves

Weight: 175.8 (-1 lb)
Waist: 35.1 (-.4")

Leg Ext - 2 warms/ 80x10x2 sets
Squats - 2 warms/ 175x8,185x8,195x8,205x8
BB Lunge - 1 warm/ 95x10x3 sets
Sumo Squat - 130x10x3 sets
Seated Calf Singles - 45x15x5 sets

Decided to go back and try squats again and they felt great. My friend commented on how I make it look so easy to get full depth and drive through the heels. I definitely see this weight going up very quickly during the next phase of the program. Glad to see the weight and waist steadily decreasing each week. Good thing about dieting so far out is a week of no progress will not really put a dent in the prep. Having twice as long to prepare definitely has its benefits.

7/23 Delts & Tri's

DB Shoulder Press - 2 warms/60x8,7,7,6
Side Laterals - 1 warm/15x10x3 sets
Front Raises - 1 warm/ 15x12x3 sets
Triceps Press Down - 2 warms/70x10x3 sets
DB Extensions - 1 warm/60x12x2 sets, 60x10
1 Arm Underhand Press Down - 1 warm/50x12 ea.

15 minutes treadmill @ 3.0 mph & 6% incline
15 minutes treadmill @ 3.2 mph & 6% incline

Destroyed delt's today. Increased the poundage on every single lift and hit solid rep counts on each set. Delt's are definitely increasing in strength. Had a sick pump in the entire upper body going once I finished up with triceps, the size increase in my arm has been very noticeable as of late.

I've been waking up feeling a little bloated even though i usually have about 1-2 hours between my last meal and going to bed and my weight has fluctuated like crazy. Not sure if there is anything I could do, it feels like my weight goes up and down every single day. Thursday I got a good night's sleep and woke up @ 175.2, got 5 hours last and woke up @ 177.6, not sure if there is any correlation to this.

7/21 - HIIT + 7/22 - Back & Ham's

7/21 - HIIT on the Elliptical
5 minute warm up
10 sprints @ level 8
10 minute cool down

7/22 - Back & Ham's
Pull downs - 2 warms/180x9,7,6
Deads - 2 warms/235x6x4 sets
1 Arm DB Row - 1 warm/60x10x3 sets
Straight Arm Pull downs - 90x10,10,8
Leg Curls - 2 warms80x10x3
DB SLDL - 1 warm/70x12

Solid workout today. Took it easy on the dead's, lower back felt a bit sore during the warm up sets so i stuck with one weight and paused for a quick 2 count between reps to reset myself. Everything else got destroyed. Strength is going up in almost every lift so far whether it be through more weight, more reps, or a combo of both.

7/20 Chest & Bi's

DB Incline Bench - 2 warms/65x8x4 sets
Bench Press - 2 warms/ 185x10,8
Dips - x10,8,6,5
Ez Bar Curls - 2warms/70x6,6,4
Rope Curls - 1 warm/60x10x3 sets
Concentration Curls - 1 warm/30x10 ea.

Awesome workout today. Had great energy levels and pumps were very noticeable. Incline bench numbers are consistently going up and the weight still feels pretty light in the last 2 sets. Dip #'s are going up as well. Good to see that my bicep's are finally gaining strength since they have always been a weak point for me. Noticing more arm size too. Word!