Thread: Road to the State

Jan 10, 2012

Back

I seemed to have done something to my back during hamstrings. It was super tight and was killing me during rows. Well see how it plays it out.

Pull ups-body weight
1 x 22
1 x 15
1 x 12

barbell rows-underhand
1 x 15- 275lbs
1 x 15 - 315lbs
1 x 9- 365lbs
1 x 15- 315 lbs

Seated hammer strength rows
1 x 15- 3 plates each side
1 x 12- 3 plates and a 25 each side
1 x 10- 4 plates each side

Pull downs 7's
1 x 12- 160lbs
1 x 12- 140lbs
1 x 12- 120lbs
1 x 12- 100lbs
1 x 12- 100lbs
1 x 12- 100lbs

Hyper extensions
1 x 15- bodyweight
2 x 12- 45lbs
1 x 8- 45lbs

30 mins of cardio

nice man! following..

Wow, for someone who may have done something to his back, that is a solid back workout!

Stretch, stretch and stretch.

Jan 11 2012

Shoulders And Triceps

Smith Machine Military Press
1 x 20-135lbs
1 x 20 - 225
1 x 15- 275
1 x 12- 295
1 x 9 - 315

Side Laterials Dumb bells
1 x 12- 70lbs
1 x 8- 75 lbs
1 x 10- 70lbs

Bent over dumb bell laterials
3 x 12- 50lbs

Close Grip Bench
1 x 15- 185lbs
1 x 15 - 205lbs
1 x 15- 225lbs

Single arm overhead tricep extensions(first time doing these and I didn't feel them as much as two arms.)
3 x 12- 40lb dumb bell

Rope Push Downs- 7's
7 x 12- 80lbs? I didn't really pay attention to weight, went more for pump/burn.

30 mins of cardio

Originally Posted by IslandGirl

Wow, for someone who may have done something to his back, that is a solid back workout!

Stretch, stretch and stretch.

Yeah I don't do much of that. The S word is evil

good luck brotha ill be following along

YEsterday was a rest day

Today Jan. 13, 2012

Had some back issues again today. Squats and Hack Squats were competely out of the question.

Leg Extensions
170lbs x 15
190lbs x 15
210lbs x 15
230lbs x 15

Leg Press-close stance
7 plates ea. side x 15
8 plates ea. side x 15
9 plates ea. side x 15
9 plates and a 25 x 12
10 plates ea side x 12.

Leg press-wide stance
3 x 15- 6 plates each side

Leg Extensions
3 x 15- 230lbs

Did the best I could with my back. Legs are somewhat sore.

Originally Posted by bigcruz

good luck brotha ill be following along

Thank you!

nice man. impressive lifts for smith machine military and your rows..going to be posting any videos?

Originally Posted by stfuandliftbtch

nice man. impressive lifts for smith machine military and your rows..going to be posting any videos?

I will win I get stronger. I'm kinda weak right now. When I'm back to 315lbs seated barbell military press, and 405lb rows lol

Originally Posted by Sidney

I will win I get stronger. I'm kinda weak right now. When I'm back to 315lbs seated barbell military press, and 405lb rows lol

you are bro! in Jan. says you got up 315x9 on military! legit

Originally Posted by stfuandliftbtch

you are bro! in Jan. says you got up 315x9 on military! legit

That was on a Smith Machine. I personally do not consider the smith machine free weights but it is a step in the right direction.

Big Sid !! Glad your back ill be following need some pointers from you on how to win a bb show.

Jan 14, 2012-Arms

Single arm dumb bell Preacher Curls
35 x 15
40 x 12
45 x 12
50 x 9

Standing Barbell Curls
3 x 12- 100lbs

MAchine curl 7's
90 x 12
80 x 12
80 x 12
70 x 12
70 x 12
70 x 12
60 x 12

Triceps( light day)

Rope Pushdowns
110 x 15
130 x 12
130 x 12

Over head Dumbbell extensions-seated
3 x 12- 120lbs

Bench dips- bodyweight
1 x 22
1 x 20
1 x 20

30 minutes of cardio on a treadmill

Can you post what your diet looks like right now?

Today is a rest day.

Originally Posted by D-Latsky

Big Sid !! Glad your back ill be following need some pointers from you on how to win a bb show.

Hey buddy! Well I won my Novice Weight class at my show, but I did not win the Novice Mr. Colorado Overall . Now that I've won Novice I cannot compete in that division again. It puts me in Open. I'm trying to be at the very least 10lbs heavier on stage. I have to be. I want to win this show so bad.

Jan. 16, 2012-Chest, light biceps

Incline Press
135 x 20
225 x 15
275 x 12
295 x 10
315 x 10
315 x 8

Bench Press
275 x 15
315 x 12
315 x 10

Hammer Strength Incline
3 x 15- two 45's and a 25 each side

Peck deck flyes-7's
160 x 12
150 x 12
140 x 12
130 x 12
110 x 12
110 x 12
110 x 12

Single arm Preacher curl
35 x 15
40 x 12
50 x 8
50 x 8

Cable curls
3 x 12- don't remember weight

Machine Curls- 7's
7 sets x 12 reps- 100lbs

30 minutes of Cardio

Originally Posted by D-Latsky

Can you post what your diet looks like right now?

I'm just eating alot of chicken, brown rice, whey, eggs, oatmeal, and all natural peanut butter. If your interested in a diet, which it is truly worth every penny. Try Totalpackageforums.com and use me as your referance.

I will bro thanks. Im eating like a slob at the moment lol!! I could use some guidance.

Jan. 17, 2012 Ham and Calves, cardio

Standing single leg curls
35 x 15
55 x 12
75 x 12
85 x 12
85 x 12

Lying leg curls with Dumb bell
80 x 15
90 x 12
100 x 10

Seated Leg curls
170 x 12
190 x 12
210 x 8

Lying leg curls-machine
170 x 12
190 x 12
230 x 10

Seated Calve Raises
3 plate x 20 reps
3 plates and 25 x 15 reps
3 plates and 25 x 15 reps

DOnkey Calve Raises
3 sets x 20 reps-entire stack.

30 mins of cardio on incline treadmill

Jan 18 2012- Rest day

Today my calories are a bit lower given I am not working out or doing cardio today. Tomorrow I hit back as it is one of my weakest body parts.

Jan 19, 2012- back cardio

Pull ups
1 x 20 reps- bodyweight
1 x 12- 25lbs added
1 x 10- 25lbs added

Underhand Barbell rows
15 x 315
12 x 365
8 x 405lbs ( was terribley heavy...should not have gone that heavy)

Hammer strength rows
1 x 15- 4 plates each side
2x 12- 4 plates + 25 each side

Wide grip pull downs 7's

12 x 160
12 x 140
12 x 130
12 x 120
12 x 110
12 x 110
12 x 110

Back Extensions
3 x 12- 25lb plate

30 mins of cardio

Originally Posted by Sidney

I will win I get stronger. I'm kinda weak right now. When I'm back to 315lbs seated barbell military press, and 405lb rows lol

Sid is a beast !

Originally Posted by Sidney

Hey buddy! Well I won my Novice Weight class at my show, but I did not win the Novice Mr. Colorado Overall . Now that I've won Novice I cannot compete in that division again. It puts me in Open. I'm trying to be at the very least 10lbs heavier on stage. I have to be. I want to win this show so bad.

let's do it !!!

Originally Posted by ParadiseCup

Sid is a beast !


let's do it !!!

Mr. Colorado!!

Jan. 20, 2012- Shoulders, Triceps

Seated Barbell Military Press
15 x 135
10 x 225
12 x 275
8 x 295
8 x 295

Dumb bell Side Laterials
10 x 70 lbs ea arm
8 x 75 lbs ea arm
12 x 70 lbs ea arm

Bent over laterials
3 x 12-50lb ea arm

Front Raises
3 x 12- 35lb each arm

Barbell Shrugs
15 reps x 315
10 reps x 365
10 reps x 365

Two handed over head dumb bell extensions
3 set x 15 reps- 120lbs

Close Grip Bench
3 sets x 15 reps - 225lbs

Rope Push DOwns- 7's
7 sets x 12 reps- didn't keep track of weight on this one.

Jan. 21, 2012

Here is a couple of updatd pictures. I'm up 6lbs from two weeks ago to 230lbs.

Yesterday was a rest day.

Jan. 22, 2012- quads, calves

Leg Extensions
15 x 170
15 x 190
15 x 210
15 x 230
15 x 250

Leg Press
15 x 16 plates
12 x 18 plates
12 x 20 plates
12 x 20 plates

Lunges on Smith
3 sets x 12 reps- 135lbs

Hack squat isolated machine. (not the same as traditional hack).
3 x 12 reps- 380lbs.

Calve Press- on leg press
3 x 15- 380lbs

Seated Calve raises-plate loaded
3 x 15- 3 plates