NPC (and hopefully soon IFBB) Men's Physique Competitor David Lees' traininng log...

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    NPC (and hopefully soon IFBB) Men's Physique Competitor David Lees' traininng log...






    Hello...My name is David Andrew Lees Jr. and I am an NPC Men's Physique Competitor and Fitness Model. I am currently seeking sponsorship and modeling work while on my road to becoming an IFBB Pro Men's Physique Competitor.

    I have just joined the IML team and am excited to be working with them! I am currently 6 weeks out from competing in my second national level/pro qualifying show which will be the IFBB North American Championships in Pittsburgh, PA. I will be logging my training in this thread and will be posting progress photos and training videos as well.

    To start things off:

    Excellent session last night!

    7/19 Calves/Abs/Obliques/Cardio
    AM BW: 199.2lbs
    AM Cardio: 1 hour fasted walking

    Standing Pin loaded calf raise warm ups
    50 x 15
    100 x 12
    150(stack) x 10

    Cybex Calf Sled
    2pps x 15
    4pps x 10
    5pps(maxed) x 10
    3pps x 10
    1pps x 10

    Seated Calf plate Loaded calf raise
    90 x 15
    135 x 10
    180 x 10
    225 x 10 drop set to 90 x 10

    Kneeling Cable Rope Crunches
    100 x 34
    100 x 33
    100 x 33

    Hanging Leg Raise
    x 25
    x 20
    x 15
    x 15

    Cable Oblique twists/wood choppers "swing the bat" (sets are for each side of body)
    30 x 25
    40 x 25
    50 x 25

    Seated oblique stick twists superset with standing DB side crunches/squeezes
    stick by 34 + 35 x 10 each side
    repeat
    repeat

    PM Cardio: 15 minutes all out on the elliptical, absolutely SOAKED by the time I was done.

    Here's a few shots from this morning at 200lbs even, 6 weeks out from the North Americans:
    Will be annhilating triceps, biceps and forearms this evening with soem hyperextensions thrown in at the end. No PM cardio but will be doing cardio over the weekend, no weight training.
    https://www.facebook.com/DavidLeesMPD
    Instagram & Twitter: @NPCDAVIDLEESMPD

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    Spectacular arm session on Friday...

    7/20 Arms/Forearms/Lower back
    AM BW: 198lbs
    AM Cardio: 55 minutes fasted walking

    Close grip bench press
    Bar x 30
    135 x 20
    225 x 10
    315 x 10
    295 x 10
    275 x 10

    Bodymasters seated machine dips
    210 x 20
    210 x 15
    210 x 10

    Single Arm Overhead DB Extensions
    35 x 15
    40 x 12
    45 x 10

    Single arm cable extensions (completed as "blood starving" sets, alternating each arm)
    40 x 15
    30 x 15
    30 x 12
    30 x 10
    30 x 10

    Seated Alternating DB Curl warm-ups
    25 x 20
    35 x 20
    40 x 18
    45 x 12

    Standing Curls using EZ-curl bar (outer grips)
    55 x 20
    75 x 15
    95 x 12
    115 x 10

    Leaning cable curls (both arms simultaneaously)
    25 x 15
    25 x 15
    25 x 15

    Single Arm Cable Concentration curl (all reps slow with hard squeeze at full contraction- PAINFUL!)
    20 x 15
    20 x 12
    20 x 10

    Alternating DB Hammer Curl (traditional + front of body)
    50 x 20
    50 x 20
    50 x 20

    DB Wrist Curls (all sets performed as on giant set)
    50 x 15
    50 x 12
    50 x 10

    7/21 - 1 hour AM cardio fasted walking and general yard/housework all day!
    7/22 - same as 7/21
    https://www.facebook.com/DavidLeesMPD
    Instagram & Twitter: @NPCDAVIDLEESMPD

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    Did AM cardio yesterday morning but no training in the evening. Had to atend the wake of one of my best friends who recently passed due to a freak accident. I will be dedicating my prep for the NA's in his honor. i'll be hitting it HARD tonight - chest/delts/lower back and cardio.
    https://www.facebook.com/DavidLeesMPD
    Instagram & Twitter: @NPCDAVIDLEESMPD

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    Trained with extra purpose and FIRE last night.

    7/24 Chest/delts/erectors/cardio
    AM BW: 200lbs
    AM Cardio: 55 minutes fasted walking

    Incline Barbell Bench Press
    Bar x 30
    135 x 20
    225 x 10
    255 x 10
    275 x 8
    295 x 5 drop set to 225 x 5

    Flat DM Press
    100 x 15
    100 x 12
    100 x 10

    HS ISO Wide Chest Press (similar to decline press) all reps down super slow with exaggerated squeeze at top. Pump at this point was off the charts.
    2pps x 12
    2pps x 12

    Machine Flyes
    75 x 15
    90 x 15
    115 x 15

    DB Lateral "21's" (7 side/7 front/7 rear)
    25 x 1 set
    35 x 1 set
    35 x 1 set

    Seated Strict/straight arm DB Laterals
    25 x 10
    25 x 10
    25 x 10

    Behind the back cable laterals
    20 x 15
    20 x 12
    20 x 10

    PM Cardio: 20 minutes on elliptical at blazing pace.
    https://www.facebook.com/DavidLeesMPD
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    It's all about the squeeze and contraction, not getting caught up in moving heavy weight for the sake of moving weight, that is USELESS in bodybuilding! I've made more gains training this way compared to hte past when all my focus was on moving as much weight as possible. More people need to learn this and learn this early if they want to maximize hypertrophy and gains!

    7/25 Back/Traps/Erectors/Cardio

    AM BW: 200lbs
    AM Cardio: 1 hour fasted walking

    Straight Arm Pulldowns using rope attachment
    100 x 20
    100 x 15
    100 x 10

    Elevated Platform T-Bar Row (torso parellel to platform, barrow neutral grip)
    135 x 15
    170 x 12
    225 x 10
    270 x 8 drop set to 135 x 10

    DB Rows (strict/slow.no jerking, full stretch at bottom and pulled up to hip)
    100 x 15
    100 x 12
    100 x 10

    HS Iso Lateral Row (I do these standing with the seat all the way down, both arms simultaneously with a narrow neutral grip)
    2pps x 15
    3pps x 10
    4pps x 8 drop set to 2pps x 10

    STRICT Barbell Rows (wide overhand grip, torso parallel to ground, feet place almost together, big stretch again at bottom, hard squeeze at top, pulling bar into abdomen)
    135 x 15
    135 x 12
    135 x 10

    LEVERAGE Plate Loaded Lat pulldown (grip overhand, just outside shoulder width, all reps SLOW, big stretch at top, hard squeeze at bottom, gets painful!)
    100 x 15
    100 x 12
    100 x 10

    Cable Pulldown using butterfly handle (to top of chest, again all reps slow, big stretch, hard squeeze)
    100 x 15
    100 x 12
    100 x 10

    Rack Deads (from 4th pin/just below knee) haven't done these in over a month or so, so I took it easy weight wise)
    135 x 20
    225 x 15
    315 x 15

    Barbell Shrugs (paused at top of each rep)
    135 x 15
    225 x 10
    225 x 10

    45lb plate shrugs x 15 x 15

    Hyper Extensions
    x 15
    x 15
    x 15

    PM Cardio: 20 minutes on elliptical at moderate to fast pace.
    https://www.facebook.com/DavidLeesMPD
    Instagram & Twitter: @NPCDAVIDLEESMPD

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    Thought I'd share a little vid of me benching 420 x 1 this past April when I started prep for the Team U...

    https://www.facebook.com/DavidLeesMPD
    Instagram & Twitter: @NPCDAVIDLEESMPD

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    Awesome journal so far! Very impressive workouts and nice video. Im rooting for you turning pro and will continue to follow along

    Keep killing it!

    Do you want 15% off your next IronMagLabs order? use coupon code Miss15

    CHECK OUT MY ROAD TO DOMINATION
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    Quote Originally Posted by Miss Springsteen View Post
    Awesome journal so far! Very impressive workouts and nice video. Im rooting for you turning pro and will continue to follow along

    Keep killing it!
    Thanks hun and thank you for stopping by! Feel free to look me up on FB... I have a "fan page" which documents all stuff related to training/competing etc and also my personal page:

    David Andrew Lees Jr. -NPC Men's Physique Competitor/Fitness Model | Facebook
    https://www.facebook.com/DavidLeesMPD
    Instagram & Twitter: @NPCDAVIDLEESMPD

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    So have you found a certain% of your 1RM that is the sweetspot for your squeeze and contraction tequnique? Is it all about feel? Can you elaborate a little?

    Quote Originally Posted by SVT03DAL View Post
    It's all about the squeeze and contraction, not getting caught up in moving heavy weight for the sake of moving weight, that is USELESS in bodybuilding! I've made more gains training this way compared to hte past when all my focus was on moving as much weight as possible. More people need to learn this and learn this early if they want to maximize hypertrophy and gains!

    7/25 Back/Traps/Erectors/Cardio

    AM BW: 200lbs
    AM Cardio: 1 hour fasted walking

    Straight Arm Pulldowns using rope attachment
    100 x 20
    100 x 15
    100 x 10

    Elevated Platform T-Bar Row (torso parellel to platform, barrow neutral grip)
    135 x 15
    170 x 12
    225 x 10
    270 x 8 drop set to 135 x 10

    DB Rows (strict/slow.no jerking, full stretch at bottom and pulled up to hip)
    100 x 15
    100 x 12
    100 x 10

    HS Iso Lateral Row (I do these standing with the seat all the way down, both arms simultaneously with a narrow neutral grip)
    2pps x 15
    3pps x 10
    4pps x 8 drop set to 2pps x 10

    STRICT Barbell Rows (wide overhand grip, torso parallel to ground, feet place almost together, big stretch again at bottom, hard squeeze at top, pulling bar into abdomen)
    135 x 15
    135 x 12
    135 x 10

    LEVERAGE Plate Loaded Lat pulldown (grip overhand, just outside shoulder width, all reps SLOW, big stretch at top, hard squeeze at bottom, gets painful!)
    100 x 15
    100 x 12
    100 x 10

    Cable Pulldown using butterfly handle (to top of chest, again all reps slow, big stretch, hard squeeze)
    100 x 15
    100 x 12
    100 x 10

    Rack Deads (from 4th pin/just below knee) haven't done these in over a month or so, so I took it easy weight wise)
    135 x 20
    225 x 15
    315 x 15

    Barbell Shrugs (paused at top of each rep)
    135 x 15
    225 x 10
    225 x 10

    45lb plate shrugs x 15 x 15

    Hyper Extensions
    x 15
    x 15
    x 15

    PM Cardio: 20 minutes on elliptical at moderate to fast pace.

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    Quote Originally Posted by Johnnyboy004 View Post
    So have you found a certain% of your 1RM that is the sweetspot for your squeeze and contraction tequnique? Is it all about feel? Can you elaborate a little?
    Great question and I just realized the contradictory nature of my post and then the video...let me explain. I only do 1RM days probably once every 3-4 months or so. Like anyone that trains hard, i like to test my strength limits from time to time to see what I am capable of. However with my TYPICAL training days, I never go lower than 6 reps or use weight that I can't move for at least 6 reps. I generally stay in the 8-15 rep or (sometimes more) on most movements. I hope this clarifies and thanks for stopping by and checking out my journal!
    https://www.facebook.com/DavidLeesMPD
    Instagram & Twitter: @NPCDAVIDLEESMPD

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    Quote Originally Posted by skinnyguy180 View Post
    Subd
    Cool! Thanks for stopping in...
    https://www.facebook.com/DavidLeesMPD
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    7/26/12 - Calves/Abs/Obliques/Erectors/Cadio

    AM BW: 198.2lbs
    AM Cardio: 1 hour fasted walking

    Standing Pin Loaded Calve Raise warmups
    50 x 20
    100 x 15
    150(stack) x 10

    Cybex Calve Sled
    BW (200lbs) + 180 x 15
    BW + 360 x 12
    BW + 450 x 10
    BW + 270 x 10
    BW + 90 x 15

    Seated Plate Loaded Calve Raise
    90 x 15
    135 x 12
    180 x 10
    225 x 10
    270 x 8 drop set to 135 x 10 drop set to 90 x 15

    Single Leg Calve Raises (off platform)
    BW x 15
    BW x 15

    Kneeling Cable Crunches with rope attachment
    100 x 34
    110 x 33
    110 x 33

    Hanging Leg Raises with twists
    x 25
    x 20
    x 15
    x 15

    Cable Oblique Twists/wood choppers (sets are for each side of body)
    30 x 25
    40 x 20
    50 x 20

    Seated Stick Oblique Twists superset with DB Side Crunches
    x 34 + 35 x 10 each side
    repeat
    repeat

    Hyper Extensions
    BW x 15
    10 x 15
    15 x 15

    PM Cardio: 10 minutes on elliptical at fast pace (had to cut session short because I was running late and had to get home.
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    Quote Originally Posted by SVT03DAL View Post
    Great question and I just realized the contradictory nature of my post and then the video...let me explain. I only do 1RM days probably once every 3-4 months or so. Like anyone that trains hard, i like to test my strength limits from time to time to see what I am capable of. However with my TYPICAL training days, I never go lower than 6 reps or use weight that I can't move for at least 6 reps. I generally stay in the 8-15 rep or (sometimes more) on most movements. I hope this clarifies and thanks for stopping by and checking out my journal!
    Thats awesome to hear that it's working for you at higher reps. I don't have a workout partner so typically on the squat or bench I only have an option to use higher reps. Well reps greater than 5 to get a good pump.

    Ie never been a big fan of the 4 x 3's or sets w lower reps than that. I've always felt as if I didn't get as much benefit from it. But conventional wisdom doesn't agree.

    Ill definately follow the log and good luck. I'm interested to see how this tequnique works out for a guy who has what it takes to shoot for the pros. I'm just a recreational lifter but it's reassuring to me to see guys like yourself finding more benefit I'm technique then loading on the plates.

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    ^^^ Thanks for the support!

    7/27 Arms

    AM BW: 199.2lbs
    AM Cardio: 1 hour fasted walking

    CGBP
    Bar x 30
    135 x 20
    225 x 10
    315 x 8
    295 x 8
    275 x 8

    Lying EZ-Curl Tricep Extensions (skullcrushers)
    80 x 15
    100 x 15
    110 x 15

    Cable Extensions using rope attachment (heavy cable station)
    50 x 20
    80 x 15

    Single Arm O.H. DB Extensions
    35 x 15
    40 x 12
    45 x 10

    Single Arm Reverse Cable Extensions (performed as "blood starving" sets) sets are for each arm
    30 x 15
    30 x 12
    30 x 10
    30 x 10
    30 x 10

    Alternating DB Curl Warm-ups
    25 x 20
    35 x 20

    Barbell Drag Curls w/ wide grip
    50 x 15
    80 x 12
    100 x 10
    110 x 10

    Incline DB Curls (both arms simultaneously)
    25 x 10
    30 x 10
    35 x 10

    Alternating DB Hammer Curls
    65 x 16
    65 x 18
    65 x 20

    Reverse EZ-Curl
    50 x 15
    50 x 12
    50 x 10

    FST-7 Single Arm Cable Concentration Curls (arms at head level on elevated pad) sets are for each arm
    30 x 15
    30 x 12
    30 x 10
    30 x 10
    30 x 10
    30 x 10
    30 x 10

    No PM Cadio...had to get home to the Wifey!

    Saturday 7/28 - 1 hour fasted walking in morning and 45 minutes cutting the grass with push mower in afternoon
    Sunday 7/29 - 1 hour fasted walking in morning
    https://www.facebook.com/DavidLeesMPD
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    Strength is starting to come back as I begin my official prep for the IFBB North American Championships last night. Doing a 4 week prep since I just came off the Team U competition and managed to keep things clean and trained hard since then?
    7/30/12- Chest/Delts/Erectors/Cardio
    AM BW: 205lbs
    AM Cardio: 1 hour fasted walking
    Barbell Bench Press
    Bar x 30
    135 x 20
    225 x 10
    315 x 6
    325 x 6
    335 x 5 (6 reps was the goal)

    295 x 9 (failure)
    275 x 8 (failure)

    Incline DB ?Crazy 7?s? (all sets are performed R/P style with 15 seconds between sets)
    100 x 7
    90 x 7
    80 x 7
    70 x 7

    HS Wide Chest Press (all reps performed with 1 second pause at top of contraction)
    180 x 15
    180 x 15

    Machine Flyes
    125 x 15
    125 x 15
    125 x 15

    Seated Barbell Shoulder Press

    135 x 20
    155 x 10
    155 x 10

    Standing DB Lateral Raises
    25 x 15
    30 x 12
    35 x 12

    Seated Strict/Straight Arm DB Laterals
    25 x 10
    25 x 10
    Cable Laterals (sets are for each arm)
    15 x 15
    15 x 15

    Reverse Cable Flye (rear delts)
    20 x 15
    20 x 15

    Hyperextensions (performed with twists to left and right then center) static hold on last rep for as long as I can hold it
    X 20
    X 20
    X 20

    PM Cardio: 20 minutes elliptical trainer- average HR 160-170bpm! Fookin? FLYING!
    https://www.facebook.com/DavidLeesMPD
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    Machine flye 125 x 15
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    Seated Barbell Press 155 x 10
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    DB Laterals 35 x 12
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    Weight has actually gone up a bit per usual when I start prep thanks to supplementing with the Super DMZ (using my leftovers of the original DMZ because I am still waiting for the DMZ 2.0 to arrive). Usually takes about 5-6 days until I see it start to drop and it typically drops fairly rapidly. With that being said, I think I will be a little heavier on stage this time around because I seem to keep packing on lean muscle which is always welcomed!

    7/31/12 - Back/Traps/Erectors/Cardio
    AM BW: 205lbs
    AM Cardio: 1 hour fasted walking upon waking

    Kneeling Straight Arm Pulldowns using Rope attachment on heavy cable station
    50 x 20
    80 x 15
    80 x 10

    Elevated Platform T-Bar Rows (narrow neutral grip, torso parallel to ground)
    135 x 15
    180 x 12
    225 x 10 drop set to 135 x 10

    Strict Barbell Rows (feet together, torso parallel to ground, wide overhand grip- ARNOLD STYLE!)
    135 x 15
    225 x 10
    185 x 10

    Leverage Plate Loaded Wide Grip Pulldown (performed as a TRIPLE drop set, hella painful!)
    130 x 10 ds
    110 x 10 ds
    90 x 10

    HS ISO Lateral Row ( I do these standing with my chest against the pad, seat all the way down using narrow neutral grip and both arms simultaneously)
    180 x 15
    180 x 12
    180 x 10

    Cybex Dual Axis Pulldown using narrow neutral grip, pulled to top of chest
    100 x 20
    150 x 15
    190 x 10

    Rack Deads from 4th pin (just below knee)
    225 x 15
    315 x 10
    405 x 10

    HS Shrugs (all reps paused at top for 1 second count)
    180 x 20
    270 x 15
    360 x 10

    Hyperextensions with twists
    x 20
    x 20
    x 20

    PM Cardio: 20 minutes on elliptical at fast pace (160-170 BPM HR average)
    https://www.facebook.com/DavidLeesMPD
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    Was on a mission last night to torch my quads/hams...

    8/1/12 - Quads/Hams
    AM BW: 205lbs
    AM Cardio: 1 hour fast walking upon waking up

    Icarian Plate Loaded Hack Squat (sled weighs 95lbs empty. All reps bottomed out with shoulder width stance, toes slightly out)
    Empty x 15
    185 x 10
    275 x 10
    365 x 10
    455 x 8 drop set to 275 x 10

    Cybex Plate Loaded Leg Press (narrow stance, feet low on platform, toes out)
    225 x 10
    450 x 10
    540 x 10

    Seated Pin Loaded Leg Press (feet together, toes out) Sets performed as triple superset, no rest between sets
    190 x 25
    250 x 20
    310 x 15

    Single Leg Quad Extensions (all sets performed back to back etc.)
    50 x 25
    50 x 20
    50 x 15
    50 x 10

    Stiff Legged Deadlifts
    135 x 10
    185 x 10
    205 x 10
    225 x 10 drop set 135 x 10

    Seated Hamstring Curl
    90 x 15
    110 x 12
    130 x 10
    150 x 8

    Alternating DB Lunges
    20 x 20
    20 x 20

    NO PM cardio...(I rarely do cardio after legs because I am usually too whiped out at that point, legs are like jelly)
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    8/2/12 Calves/Abs/Obliques/Erectors/Cardio
    AM BW 206lbs
    AM Cardio: 1 hour fasted walking at brisk pace

    Standing pin loaded calve raise warmups
    50 x 25
    50 x 20

    Cybex Calve Sled (all sets performed with little to no rest, basically rep load/unload plates and repeat)
    2pps x 15
    4pps x 10
    5pps x 10 (machine won't hold anymore plates)
    3pps x 10
    1pps x 15

    Seated Plate loaded calve raise
    90 x 10
    135 x 10
    180 x 10
    225 x 10 drop set to 90 x 15

    Standing pin loaded calve raise
    100 x 10
    130 x 10
    150 x 10 (full stack)

    Cable Crunches using rope attachment ( I do these with twists to the right and left including straight up and down)
    100 x 34
    110 x 33
    120 x 33

    Hanging Leg Raises with twists
    x 25
    x 25
    x 15
    x 15

    Cable Oblique Twists aka "wood choppers" (sets are for each side)
    30 x 25
    40 x 25
    50 x 25

    Seated Stick Oblique twists superset with DB side Crunches
    x 34 + 35 x 15
    x 34 + 35 x 15

    Hyperextensions
    x 25
    x 20
    x 20

    PM Cardio: 20 minutes on elliptical averaging 160 bpm HR
    https://www.facebook.com/DavidLeesMPD
    Instagram & Twitter: @NPCDAVIDLEESMPD

  24. #24
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    Great videos! You are looking great and this is a awesome journal already! Keep killing it SVT!

    Do you want 15% off your next IronMagLabs order? use coupon code Miss15

    CHECK OUT MY ROAD TO DOMINATION
    Moderator at Fitnessgeared

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    Quote Originally Posted by Miss Springsteen View Post
    Great videos! You are looking great and this is a awesome journal already! Keep killing it SVT!
    Thanks babe!
    https://www.facebook.com/DavidLeesMPD
    Instagram & Twitter: @NPCDAVIDLEESMPD

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    Best of luck David! you are doing great!! Ill be sure following along!
    I have just added on your fan page!

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    Awesome journal! Welcome to team IML! Great to have you. I'll be at NAs so we'll need to hook up and get a pic together with our IML shirts on! Love NAs. It has a special place in my heart since this is where I obtained my pro status. Wishing you the best!













    DISCLAIMER:
    All health, fitness, diet, nutrition & supplement information presented on IronMagazineForums.com's pages is intended as an educational resource and is not intended as a substitute for proper medical advice. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website.


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    Flynike- thanks hun! Send me a friend request on my regular page when you get a chance.

    Islandgirl- that's awesome you'll be at the NA's and we'll definitely get a pc together but I don't have any IML shirts so maybe "the powers that be" could hook me up? Looking forward to meeting you!

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    8/3/12 Arms
    AM BW: 206lbs
    AM Cardio: 1 hour fasted walking

    CGBP
    Bar x 30
    135 x 20
    225 x 10
    315 x 8
    295 x 9
    275 x 10
    225 x 12

    Cable Rope Extensions performed as "blood starving" sets
    100 x 15
    100 x 15
    100 x 15
    100 x 15
    100 x 15

    Lying DB Skullcrushers (both arms same time)
    35 x 15
    45 x 12
    35 x 10

    Single Arm Reverse Cable Extension
    30 x 15
    30 x 12
    30 x 10

    DB Curl Warm-ups (both arms simultaneously)
    25 x 20
    30 x 18
    35 x 16

    Narrow Grip Barbell Curls
    50 x 15
    80 x 12
    100 x 10
    110 x 10

    Alternating DB Hammer Curls
    65 x 20
    65 x 18
    65 x 16

    FST-7 Cable Concentration EZ-Curls (arms elevated on pad at eye level)
    30 x 15
    30 x 12
    30 x 10
    30 x 10
    20 x 20
    20 x 10
    20 x 10

    DB Wrist Curls Superset with Reverse barbell curls using narrow grip
    50 x 20 + 50 x 15
    50 x 15 + 50 x 12
    50 x 10 + 50 x 10

    I have some video as well but forgot my camera in my Cobra which is at home today...will post tomorrow.
    https://www.facebook.com/DavidLeesMPD
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    8/6/12 - 3 weeks and 5 days out from IFBB NA's:

    202lbs




    https://www.facebook.com/DavidLeesMPD
    Instagram & Twitter: @NPCDAVIDLEESMPD

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