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NPC (and hopefully soon IFBB) Men's Physique Competitor David Lees' traininng log...
- Thread starter SVT03DAL
- Start date
Thanks man but believe me, it was definitely NOT easy.
Skipped Quads/Hams Friday to let my knee get back to 100%.
Saturday morning's Arm session was just a "pump" session with light weights and higher reps...
1/26/13 Triceps/Biceps
Cable Pushdown/Extensions warm-up using rope attachment (heavy cable station)
30 x 20
50 x 15
70 x 10
Lying DB Skullcrushers
30 x 15
40 x 12
35 x 10
Cable Reverse Extensions (using invertd "v" attachment)
30 x 15
30 x 15
30 x 15
Single Arm Cable Pushdowns/Extension
10 x 15
15 x 12
20 x 10
Alternating DB Hammer Curl (traditionl hammer curl)
30 x 20
40 x 20
50 x 20
60 x 20
Reverse EZ-Curl
50 x 10
50 x 10
50 x 10
Seated DB Curl (both arms simultaneously)
25 x 10
25 x 10
25 x 10
Arnld Concentration DB Curl
30 x 10
30 x 10
30 x 10
Saturday morning's Arm session was just a "pump" session with light weights and higher reps...
1/26/13 Triceps/Biceps
Cable Pushdown/Extensions warm-up using rope attachment (heavy cable station)
30 x 20
50 x 15
70 x 10
Lying DB Skullcrushers
30 x 15
40 x 12
35 x 10
Cable Reverse Extensions (using invertd "v" attachment)
30 x 15
30 x 15
30 x 15
Single Arm Cable Pushdowns/Extension
10 x 15
15 x 12
20 x 10
Alternating DB Hammer Curl (traditionl hammer curl)
30 x 20
40 x 20
50 x 20
60 x 20
Reverse EZ-Curl
50 x 10
50 x 10
50 x 10
Seated DB Curl (both arms simultaneously)
25 x 10
25 x 10
25 x 10
Arnld Concentration DB Curl
30 x 10
30 x 10
30 x 10
Monday's recap:
1-28-13 Delts/Abs
Alternating Front DB Raise
20 x 20
30 x 20
40 x 18
50 x 16
Front Barbell Raise
50 x 10
50 x 10
50 x 10
Seated Bent-over Reverse DB flye
20 x 15
30 x 12
35 x 10
Life Fitness Rear Delt Machine
105 x 10
105 x 10
105 x 10
Standing Strict/Straight Arm DB Laterals (both arms simultaneously)
20 x 10
30 x 10
35 x 10
Cable Laterals
10 x 15
20 x 12
30 x 10
Cable Crunches
100 x 34
100 x 33
100 x 33
Hanging Leg Raise
x 15
x 12
x 10
First time training abs for at least 2 months. Abs are nice and sore this morning!
1-28-13 Delts/Abs
Alternating Front DB Raise
20 x 20
30 x 20
40 x 18
50 x 16
Front Barbell Raise
50 x 10
50 x 10
50 x 10
Seated Bent-over Reverse DB flye
20 x 15
30 x 12
35 x 10
Life Fitness Rear Delt Machine
105 x 10
105 x 10
105 x 10
Standing Strict/Straight Arm DB Laterals (both arms simultaneously)
20 x 10
30 x 10
35 x 10
Cable Laterals
10 x 15
20 x 12
30 x 10
Cable Crunches
100 x 34
100 x 33
100 x 33
Hanging Leg Raise
x 15
x 12
x 10
First time training abs for at least 2 months. Abs are nice and sore this morning!
LOL yea...with that weight my sneaker soles compress and throw my balance off. I always pull with my shoes off. Not quite 600lbs though...but close enough.
Wednesday's recap...
1/30/13 Back
"Haney" Barbell Rows (wide overhand grip, torso parallel to ground, feet almost together, pulling bar into lower pec line, no swinging!)
Bar x 15
135 x 12
185 x 10
205 x 10
225 x 10
Old School T-Bar Rows (using 25lb plates, torso parallel to ground)
95 x 15
145 x 15
195 x 12
245 x 10
Leverage Wide Grip Lat Pulldown (plate loaded)
100 x 15
110 x 12
120 x 10
Cable Pulldownto top of chest using "v" attachment
150 x 10
180 x 8
200 x 8
HS ISO Lateral Single Arm Row (wide overhand grip)
2pps x 10
3pps x 10
4pps x 10
Standing Straight Arm Pulldown using rope attachment
100 x 10
110 x 10
120 x 10
1/30/13 Back
"Haney" Barbell Rows (wide overhand grip, torso parallel to ground, feet almost together, pulling bar into lower pec line, no swinging!)
Bar x 15
135 x 12
185 x 10
205 x 10
225 x 10
Old School T-Bar Rows (using 25lb plates, torso parallel to ground)
95 x 15
145 x 15
195 x 12
245 x 10
Leverage Wide Grip Lat Pulldown (plate loaded)
100 x 15
110 x 12
120 x 10
Cable Pulldownto top of chest using "v" attachment
150 x 10
180 x 8
200 x 8
HS ISO Lateral Single Arm Row (wide overhand grip)
2pps x 10
3pps x 10
4pps x 10
Standing Straight Arm Pulldown using rope attachment
100 x 10
110 x 10
120 x 10
Friday's recap:
2/1/13-Quads/Hams (took it easy since I had a 14-day lay-off to let my knee recuperate)
Quad Extension warm-up/pre-exhaust
50 x 25
50 x 25
Smith Machine Front Squats (shoulder width stance, ATG)
135 x 10
135 x 10
185 x 10
205 x 8
Seated Leg Press (pin loaded, feet together)
210 x 10
310 x 10
410 x 10
Quad Extensions
150 x 10
170 x 10
190 x 10
Hyper Extensions
BW x 15
10 x 12
15 x 10
Standing Single Leg Curl
50 x 10
70 x 10
90 x 10
Seated Ham Curl
90 x 10
110 x 10
130 x 10
2/1/13-Quads/Hams (took it easy since I had a 14-day lay-off to let my knee recuperate)
Quad Extension warm-up/pre-exhaust
50 x 25
50 x 25
Smith Machine Front Squats (shoulder width stance, ATG)
135 x 10
135 x 10
185 x 10
205 x 8
Seated Leg Press (pin loaded, feet together)
210 x 10
310 x 10
410 x 10
Quad Extensions
150 x 10
170 x 10
190 x 10
Hyper Extensions
BW x 15
10 x 12
15 x 10
Standing Single Leg Curl
50 x 10
70 x 10
90 x 10
Seated Ham Curl
90 x 10
110 x 10
130 x 10
Saturday morning recap:
2/2/13 - Calves/Triceps/Biceps/Forearms
Standing Pin Loaded Calf Raise
55 x 20
115 x 15
215 x 10
315 x 10
395(stack) x 10
Seated Calf Raise (slow, squeeze and stretch)
90 x 10
135 x 10
135 x 10
135 x 10
Cable Pressdown using "V" attachment (heavy cables) warm-up
25 x 25
50 x 20
50 x 15
50 x 10
Seated Overhead EZ-Bar Extensions
50 x 20
80 x 12
60 x 15
60 x 12
60 x 10
DB Kickbacks (strict)
25 x 15
25 x 12
25 x 10
Single Arm Cable Press Down (heavy cables)
10 x 15
15 x 12
20 x 10
Reverse Grip Cable Press Down (heavy cables)
20 x 15
25 x 12
30 x 10
Cable Curl warm-up (using short straight bar attachment)
25 x 20
25 x 15
25 x 10
Alternting DB Incline Curl
25 x 20
30 x 20
35 x 18
40 x 16
HS MTS Bicep Curl (single arm at a time)
45 x 20
55 x 18
65 x 16
Alternating DB Hammer Front Curls
45 x 20
55 x 18
65 x 16
Barbell Wrist Curl
50 x 25
50 x 25
50 x 25
50 x 25
2/2/13 - Calves/Triceps/Biceps/Forearms
Standing Pin Loaded Calf Raise
55 x 20
115 x 15
215 x 10
315 x 10
395(stack) x 10
Seated Calf Raise (slow, squeeze and stretch)
90 x 10
135 x 10
135 x 10
135 x 10
Cable Pressdown using "V" attachment (heavy cables) warm-up
25 x 25
50 x 20
50 x 15
50 x 10
Seated Overhead EZ-Bar Extensions
50 x 20
80 x 12
60 x 15
60 x 12
60 x 10
DB Kickbacks (strict)
25 x 15
25 x 12
25 x 10
Single Arm Cable Press Down (heavy cables)
10 x 15
15 x 12
20 x 10
Reverse Grip Cable Press Down (heavy cables)
20 x 15
25 x 12
30 x 10
Cable Curl warm-up (using short straight bar attachment)
25 x 20
25 x 15
25 x 10
Alternting DB Incline Curl
25 x 20
30 x 20
35 x 18
40 x 16
HS MTS Bicep Curl (single arm at a time)
45 x 20
55 x 18
65 x 16
Alternating DB Hammer Front Curls
45 x 20
55 x 18
65 x 16
Barbell Wrist Curl
50 x 25
50 x 25
50 x 25
50 x 25
Monday's recap:
Felt great to train chest after a 14 day layoff to let me left pec "tweak" heal. I still felt some discomfort in my left rear shoulder blade area but I am following a rotator cuff strengthening routine which I do on a daily basis along with some stretches which should help correct the internal rotation of the shoulder area. I made sure to do some pre-exhaust work prior to pressing and kept the weights lite and easy to make sure I didn't re-injure my left pec.
2/4/13 Chest/Delts
Cable Flye Pre-Exhaust
40 x 20
40 x 15
40 x 10
HS ISO Wide Chest Press (all reps paused and squeezed at top of each rep)
1pps x 15
2pps x 12
2pps x 10
Flat DB Press
40 x 10
60 x 10
80 x 10
100 x 10
Incline DB Press
80 x 10
60 x 10
Machine Flyes
120 x 15
120 x 15
Standing Straight Arm Strict DB Laterals
15 x 15
20 x 12
25 x 10
Cable Laterals
10 x 15
15 x 12
20 x 10
Incline Reverse DB Flye
25 x 15
25 x 12
25 x 10
Life Fitness Reverse Flye Machine
105 x 10
105 x 10
105 x 10
Barbell Front Raise
50 x 15
50 x 12
50 x 10
Felt great to train chest after a 14 day layoff to let me left pec "tweak" heal. I still felt some discomfort in my left rear shoulder blade area but I am following a rotator cuff strengthening routine which I do on a daily basis along with some stretches which should help correct the internal rotation of the shoulder area. I made sure to do some pre-exhaust work prior to pressing and kept the weights lite and easy to make sure I didn't re-injure my left pec.
2/4/13 Chest/Delts
Cable Flye Pre-Exhaust
40 x 20
40 x 15
40 x 10
HS ISO Wide Chest Press (all reps paused and squeezed at top of each rep)
1pps x 15
2pps x 12
2pps x 10
Flat DB Press
40 x 10
60 x 10
80 x 10
100 x 10
Incline DB Press
80 x 10
60 x 10
Machine Flyes
120 x 15
120 x 15
Standing Straight Arm Strict DB Laterals
15 x 15
20 x 12
25 x 10
Cable Laterals
10 x 15
15 x 12
20 x 10
Incline Reverse DB Flye
25 x 15
25 x 12
25 x 10
Life Fitness Reverse Flye Machine
105 x 10
105 x 10
105 x 10
Barbell Front Raise
50 x 15
50 x 12
50 x 10
davegmb
Elite Member
Hello, just taking a look at your journal and I notice you do your front squats on the Smith! Is this so you can do higher reps? As I struggle once I get past the 6th rep on front squats with my upper back failing before my legs, so usually stay in the 4-6 rep range.
I occasionally throw in front smith squats because my lower back will not allow me to do back squats properly anymore. I've dealt with lower back injuries throughout my training career and it's just not worth risking injury any more. Smith Front Squats seem to not affect my lower back the same way back squats affect it.
Ok, so prep starts March 4th. I have decided to group my training into 6 week cycles which will consist of 2 weeks of High Rep (10-20 reps per set) with light to moderate weight. The second 2 weeks will be Medium Rep (6-8 reps per set) with moderate to heavy weight and then the final 2 weeks will be Low Rep (1-5 reps) with Heavy ass mofrackin' weight. I'm hoping this 6 week cyclical training will help keep my joints happy and allow my CNS to properly recover. I am also expecting to see increased growth and strength which we all know is the main goal.
Monday marked the beginning of my high rep/light weight week 1. I had not benched with the barebell for 4 weeks to let my pec and shoulder heal up and everthing felt pretty good except that I defnitely lost some stamina and strength (but that will come back quick). I was also feeling really shitty from my damn sinus infection.
2/11/13 Chest/Delts high reps/light weight phase
Barbell Bench Press
Bar x 30
135 x 20
225 x 15
255 x 10 (this was supposed to be 12 reps)
225 x 12 (this was supposed to be 275 x 10 reps)
Incline DB Press
80 x 10
70 x 12
60 x 15
Bodyweight Dips
x 15
x 12
x 10
Kneeling "Most Muscular" Cable Flye
40 x 20
50 x 15
60 x 10
Alternating Front DB Raise
15 x 40
20 x 32
25 x 28
Single Arm Reverse Cable Flye
10 x 20
15 x 15
20 x 10
Seated Bent-over reverse db flye
15 x 20
20 x 15
25 x 10
Behind the back Cable laterals
10 x 20
15 x 15
20 x 10
Straigh Arm Strict DB Laterals
15 x 15
20 x 12
25 x 10
Monday marked the beginning of my high rep/light weight week 1. I had not benched with the barebell for 4 weeks to let my pec and shoulder heal up and everthing felt pretty good except that I defnitely lost some stamina and strength (but that will come back quick). I was also feeling really shitty from my damn sinus infection.
2/11/13 Chest/Delts high reps/light weight phase
Barbell Bench Press
Bar x 30
135 x 20
225 x 15
255 x 10 (this was supposed to be 12 reps)
225 x 12 (this was supposed to be 275 x 10 reps)
Incline DB Press
80 x 10
70 x 12
60 x 15
Bodyweight Dips
x 15
x 12
x 10
Kneeling "Most Muscular" Cable Flye
40 x 20
50 x 15
60 x 10
Alternating Front DB Raise
15 x 40
20 x 32
25 x 28
Single Arm Reverse Cable Flye
10 x 20
15 x 15
20 x 10
Seated Bent-over reverse db flye
15 x 20
20 x 15
25 x 10
Behind the back Cable laterals
10 x 20
15 x 15
20 x 10
Straigh Arm Strict DB Laterals
15 x 15
20 x 12
25 x 10
Wednesday's recap:
2/13/13 Back/Abs (high rep/light weight phase)
"Haney" Strict Barbell Rows
Bar x 20
135 x 20
165 x 15
185 x 12
205 x 10
"Old School" T-Bar Rows from floor (torso parellel to ground using 25lb plates for full ROM)
120 x 20
145 x 15
170 x 10
Wide Grip Cable Lat Pulldown
150 x 15
160 x 12
170 x 10
Cable Pulldown using "V" attachment
100 x 15
120 x 12
140 x 10
HS DY Row
45ps x 15
55ps x 12
65ps x 10
HS ISO Lateral Row using wide neutral grip
45ps x 20
60ps x 15
70ps x 10
Kneeling Straight Arm Pulldown using rope attachment
80 x 20
90 x 15
100 x 10
Cable Crunches
100 x 34
100 x 33
100 x 33
Hanging Leg Raises
x 15
x 12
x 10
2/13/13 Back/Abs (high rep/light weight phase)
"Haney" Strict Barbell Rows
Bar x 20
135 x 20
165 x 15
185 x 12
205 x 10
"Old School" T-Bar Rows from floor (torso parellel to ground using 25lb plates for full ROM)
120 x 20
145 x 15
170 x 10
Wide Grip Cable Lat Pulldown
150 x 15
160 x 12
170 x 10
Cable Pulldown using "V" attachment
100 x 15
120 x 12
140 x 10
HS DY Row
45ps x 15
55ps x 12
65ps x 10
HS ISO Lateral Row using wide neutral grip
45ps x 20
60ps x 15
70ps x 10
Kneeling Straight Arm Pulldown using rope attachment
80 x 20
90 x 15
100 x 10
Cable Crunches
100 x 34
100 x 33
100 x 33
Hanging Leg Raises
x 15
x 12
x 10
2/21/13 Quads/Hams high rep/light weight week 2
Note: I am splitting my training now between Gold's Milford and Olympic Fitness Attleboro. Olympic Fitness has primarily Tuff Stuff and Free Motion pin loaded and plate loaded machines. The Tuff Stuff and Free Motion machines weights and ROM are all very different from what I am used to so it will take me a while to dial in the proper weights I will need to use for each piece of equipment.
Quad Extension warmup/pre-exhaust
50 x 25
50 x 25
Tuff Stuff Leg Press (regular Stance) -
135 x 20
225 x 15
315 x 12
405 x 10
Tuff Stuff Hack Sled (narrow stance)
BW x 20
45ps x 15
90ps x 10
FreeMotion Seated Leg Press (feet together)
200 x 20
260 x 20
300 x 20
Quad Extension
140 x 10
140 x 15
140 x 20
Seated Ham Curl
90 x 20
100 x 15
110 x 12
120 x 10
SLDL
135 x 10
135 x 10
135 x 10
Prone Single Leg Curl
25 x 15
25 x 12
25 x 10
HyperExtensions
x 15
x 12
x 10
Note: I am splitting my training now between Gold's Milford and Olympic Fitness Attleboro. Olympic Fitness has primarily Tuff Stuff and Free Motion pin loaded and plate loaded machines. The Tuff Stuff and Free Motion machines weights and ROM are all very different from what I am used to so it will take me a while to dial in the proper weights I will need to use for each piece of equipment.
Quad Extension warmup/pre-exhaust
50 x 25
50 x 25
Tuff Stuff Leg Press (regular Stance) -
135 x 20
225 x 15
315 x 12
405 x 10
Tuff Stuff Hack Sled (narrow stance)
BW x 20
45ps x 15
90ps x 10
FreeMotion Seated Leg Press (feet together)
200 x 20
260 x 20
300 x 20
Quad Extension
140 x 10
140 x 15
140 x 20
Seated Ham Curl
90 x 20
100 x 15
110 x 12
120 x 10
SLDL
135 x 10
135 x 10
135 x 10
Prone Single Leg Curl
25 x 15
25 x 12
25 x 10
HyperExtensions
x 15
x 12
x 10
Saturday morning recap:
2/23/13 Calves/Triceps/Biceps/Forearms High Rep/Light Weight Week 2
HS Seated Calf Raise
45 x 20
90 x 20
90 x 15
135 x 12
135 x 10
Leg Press Calf Extensions
135 x 20
135 x 20
135 x 20
Close Grip Bench Press
Bar x 30
135 x 20
225 x 15
255x 12
265 x 10
EZ-Bar Skullcrushers superset with EZ-Bar Close Grip Press
50 x 20 + 10
60 x 15 + 10
70 x 10 + 10
Bodyweight Bench Dips (feet elevated)
x 20
x 20
x 20
Single Arm Reverse Cable Extension
20 x 20
20 x 15
Single Arm Overhead DB Extension
25 x 20
25 x 15
Strict Barbell Curls
Bar x 20
65 x 15
85 x 12
105 x 10
Alternating Incline DB Curls
20 x 30
25 x 24
30 x 20
EZ-Bar Incline Spider Curls
30 x 20
40 x 15
50 x 10
FreeMotion Single Arm Concentration Machine Curl
10 x 15
20 x 12
30 x 10
Alternating DB Hammer Curl
25 x 30
30 x 24
35 x 20
Reverse EZ-Curl (performed as rest/pause sets)
50 x 15 x 12 x 10
DB Wrist Curls (performed as rest/pause sets)
50 x 20 x 15 x 10
2/23/13 Calves/Triceps/Biceps/Forearms High Rep/Light Weight Week 2
HS Seated Calf Raise
45 x 20
90 x 20
90 x 15
135 x 12
135 x 10
Leg Press Calf Extensions
135 x 20
135 x 20
135 x 20
Close Grip Bench Press
Bar x 30
135 x 20
225 x 15
255x 12
265 x 10
EZ-Bar Skullcrushers superset with EZ-Bar Close Grip Press
50 x 20 + 10
60 x 15 + 10
70 x 10 + 10
Bodyweight Bench Dips (feet elevated)
x 20
x 20
x 20
Single Arm Reverse Cable Extension
20 x 20
20 x 15
Single Arm Overhead DB Extension
25 x 20
25 x 15
Strict Barbell Curls
Bar x 20
65 x 15
85 x 12
105 x 10
Alternating Incline DB Curls
20 x 30
25 x 24
30 x 20
EZ-Bar Incline Spider Curls
30 x 20
40 x 15
50 x 10
FreeMotion Single Arm Concentration Machine Curl
10 x 15
20 x 12
30 x 10
Alternating DB Hammer Curl
25 x 30
30 x 24
35 x 20
Reverse EZ-Curl (performed as rest/pause sets)
50 x 15 x 12 x 10
DB Wrist Curls (performed as rest/pause sets)
50 x 20 x 15 x 10
I?m slowly building back my pressing strength after tweaking my pec not too long ago. I am also trying to straighten out the internal rotation issues with my rotator cuffs which is causing some discomfort in my shoulder blade on the same side of the body that I tweaked my pec. I would say my pressing strength is only at about 70%. Good thing I am following a progression program right now?
2/25/13 Chest/Delts moderate weight/moderate reps week 1
Barbell Bench Press
Bar x 30
135 x 20
225 x 10
275 x 10
295 x 6 (should have been 8)
285 x 6 (same as last set)
265 x 10
Incline DB Press
100 x 8
100 x 6
85 x 10
HS ISO Wide Chest Press
90ps x 10
135ps x 10
180ps x 8
Kneeling Cable Most Muscular Cable Flye
50 x 10
60 x 10
70 x 8
Alternating underhand front DB Raise
25 x 20
30 x 16
35 x 12
40 x 12
Seated Bent-over Reverse DB Flye
25 x 10
30 x 10
35 x 8
Single Arm Reverse Cable Flye
20 x 10
25 x 10
30 x 10
Straight Arm DB Laterals
25 x 10
30 x 8
35 x 6
Single Arm Cable Laterals
20 x 10
25 x 10
30 x 10
2/25/13 Chest/Delts moderate weight/moderate reps week 1
Barbell Bench Press
Bar x 30
135 x 20
225 x 10
275 x 10
295 x 6 (should have been 8)
285 x 6 (same as last set)
265 x 10
Incline DB Press
100 x 8
100 x 6
85 x 10
HS ISO Wide Chest Press
90ps x 10
135ps x 10
180ps x 8
Kneeling Cable Most Muscular Cable Flye
50 x 10
60 x 10
70 x 8
Alternating underhand front DB Raise
25 x 20
30 x 16
35 x 12
40 x 12
Seated Bent-over Reverse DB Flye
25 x 10
30 x 10
35 x 8
Single Arm Reverse Cable Flye
20 x 10
25 x 10
30 x 10
Straight Arm DB Laterals
25 x 10
30 x 8
35 x 6
Single Arm Cable Laterals
20 x 10
25 x 10
30 x 10
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how did you hurt your chest?
Don't know KOS...I started feeling pain in my left armpit area and was having some pain in the shoulder blade. Shit like this just materializes without any real event to tie it to. Getting old I guess. Just need to train smarter that's all. Seems to be doing ok now and the pain in my shoulder blade is subsiding when doing pressing movements but it's not entirely gone. Gotta keep doing rotator cuff and internal rotation exercises to keep the ligaments strong and in place.
Last night was my first time doing cardio since late October! After doing quads and calves no less! I was already soaked from weight training and the elliptical really finished me off but it was definitely exciting to be one step closer to starting prep.
2/26/13 Quads/Calves/Cardio Moderate Weight/Moderate Reps Week 1
Quad Extension warm-ups
50 x 25
50 x 25
Tuff Stuff Leg Press (regular stance)
135 x 20 warm up
225 x 15 warm up
405 x 10
585 x 10
765 x 8
765 x 8
405 x 10
Seated Pin Loaded Leg Press (narrow stance)
200 x 10
300 x 10
400 x 10
500(stack) x 10
Profusion Hack Sled (narrow stance)
275 x 10
365 x 8
455 x 8
HS Plate loaded Quad Extension (excellent piece of equipment!)
45ps x 10
55ps x 10
65ps x 10
HS Seated Calve Raise
90 x 10
135 x 10
180 x 10
225 x 8
270 x 6
Tuff Stuff Leg Press Calf Extensions
225 x 10
315 x 10
405 x 10
Matrix Elliptical 15 minutes avg. 85 RPM (first time using this brand of elliptical. Not crazy about the stride/ROM but it's a nice looking machine with some cool features)
2/26/13 Quads/Calves/Cardio Moderate Weight/Moderate Reps Week 1
Quad Extension warm-ups
50 x 25
50 x 25
Tuff Stuff Leg Press (regular stance)
135 x 20 warm up
225 x 15 warm up
405 x 10
585 x 10
765 x 8
765 x 8
405 x 10
Seated Pin Loaded Leg Press (narrow stance)
200 x 10
300 x 10
400 x 10
500(stack) x 10
Profusion Hack Sled (narrow stance)
275 x 10
365 x 8
455 x 8
HS Plate loaded Quad Extension (excellent piece of equipment!)
45ps x 10
55ps x 10
65ps x 10
HS Seated Calve Raise
90 x 10
135 x 10
180 x 10
225 x 8
270 x 6
Tuff Stuff Leg Press Calf Extensions
225 x 10
315 x 10
405 x 10
Matrix Elliptical 15 minutes avg. 85 RPM (first time using this brand of elliptical. Not crazy about the stride/ROM but it's a nice looking machine with some cool features)
2/28/13 Hamstrings/Abs/Cardio Moderate Weight/moderate reps week 1
Barbell Stiff Legged Deadlifts
Bar x 20
135 x 10
185 x 10
225 x 8
255 x 8
275 x 8
285 x 6
Leverage Prone Leg Curl (plate loaded)
45 x 20
90 x 10
135 x 8
150 x 6
HS Seated Ham Curl (plate loaded, AWESOME machine!)
45 x 15
90 x 10
90 x 8
90 x 6
Alternating DB Bench "step ups" (in lieu of walking lunges)
50 x 20
50 x 20
HyperExtensions
BW x 15
25 x 10
35 x 8
45 x 8
Matix Cable Kneeling Crunches (using rope attachment)
70 x 34
60 x 33
60 x 33
Hanging Leg Raises
x 15
x 12
x 10
Elliptical 15 minutes avg 85-90 RPM
Barbell Stiff Legged Deadlifts
Bar x 20
135 x 10
185 x 10
225 x 8
255 x 8
275 x 8
285 x 6
Leverage Prone Leg Curl (plate loaded)
45 x 20
90 x 10
135 x 8
150 x 6
HS Seated Ham Curl (plate loaded, AWESOME machine!)
45 x 15
90 x 10
90 x 8
90 x 6
Alternating DB Bench "step ups" (in lieu of walking lunges)
50 x 20
50 x 20
HyperExtensions
BW x 15
25 x 10
35 x 8
45 x 8
Matix Cable Kneeling Crunches (using rope attachment)
70 x 34
60 x 33
60 x 33
Hanging Leg Raises
x 15
x 12
x 10
Elliptical 15 minutes avg 85-90 RPM
Day 1 of prep 3/1/13. 208lbs, 65 days out. I haven't had the chance to do any cardio since my daughter was born at the beginning of November and training for the most part was limited to 3x a week over the course of the last 3 months. I am now back training 5x week and managed to get 2 sessions of of cardio in this past week (15 minutes a piece on the elliptical post weight training). Started tanning again too and using Melanotan peptides.
flynike
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AWESOME!!! 
looks like we both starting back in gear same day!! best of luck bud 
looks like we both starting back in gear same day!! best of luck bud AWESOME!!!
THANK YOU! Yes, 62 days out from first show of the year as of today. SAME TO YOU!
3/1/13 Triceps/Biceps/Forearms Moderate Weight/Moderate Reps Week 1
Close Grip Bench Press
Bar x 30
135 x 20
225 x 10
265 x 8
275 x 8
285 x 6
EZ-Bar Skullcrushers superset with close grip ez-bar press
80 x 10 + 10
90 x 10 + 10
100 x 10 + 10
BodyMasters Seated Tricep Press (pin loaded)
200 x 10
240 x 8
270(stack) x 6
Single Arm Reverse Cable Extension
30 x 10
40 x 10
50 x 10
Seated Single Arm Overhead DB Extension
35 x 10
40 x 8
35 x 8
Strict Barbell Curls
Bar x 15
95 x 10
115 x 8
135 x 6
135 x 6
Incline Alternating DB Curls
35 x 20
40 x 16
45 x 12
Barbell Incline Spider Curls
50 x 10
60 x 10
70 x 10
Cybex Pin loaded Single Arm Bicep Curl
50 x 10
50 x 8
50 x 6
Alternating DB Hammer Curl
50 x 20
60 x 16
70 x 12
DB Wrist Curls superset with EZ-Bar Reverse Curls
50 x 10 + 50 x 10
60 x 10 + 50 x 10
60 x 10 + 50 x 10
Close Grip Bench Press
Bar x 30
135 x 20
225 x 10
265 x 8
275 x 8
285 x 6
EZ-Bar Skullcrushers superset with close grip ez-bar press
80 x 10 + 10
90 x 10 + 10
100 x 10 + 10
BodyMasters Seated Tricep Press (pin loaded)
200 x 10
240 x 8
270(stack) x 6
Single Arm Reverse Cable Extension
30 x 10
40 x 10
50 x 10
Seated Single Arm Overhead DB Extension
35 x 10
40 x 8
35 x 8
Strict Barbell Curls
Bar x 15
95 x 10
115 x 8
135 x 6
135 x 6
Incline Alternating DB Curls
35 x 20
40 x 16
45 x 12
Barbell Incline Spider Curls
50 x 10
60 x 10
70 x 10
Cybex Pin loaded Single Arm Bicep Curl
50 x 10
50 x 8
50 x 6
Alternating DB Hammer Curl
50 x 20
60 x 16
70 x 12
DB Wrist Curls superset with EZ-Bar Reverse Curls
50 x 10 + 50 x 10
60 x 10 + 50 x 10
60 x 10 + 50 x 10
Awesome journal!
The volume that you do is just crazy... but it's obviously working for you.
Is there a number of sets that you go for everytime you set foot in the gym? Also, have you experimented with doing less exercise or less sets, if that did anything at all to your progress?
The volume that you do is just crazy... but it's obviously working for you.
Is there a number of sets that you go for everytime you set foot in the gym? Also, have you experimented with doing less exercise or less sets, if that did anything at all to your progress?
Thank you! I've always been a volume guy but i try to incorporate a lot of variables into my training such as rest/pause/ periodization, drop sets, super sets, giant sets, pre-exhaust etc. I feel the best way to continue to improve is to utilize as many training methods as possible.
3/4/13 Chest/Delts/Cardio
Incline DB Press
60 x 10
80 x 10
100 x 10
120 x 6
110 x 8
100 x 10
Barbell Bench Press
225 x 10
275 x 8
295 x 3 (on the 3rd rep is when I felt myself re-injure the left pec and I immediately racked the weight and stopped)
Elliptical 20 minutes at 85-90 RPM average
Decided to try doing some delts even though my left pec tie-in and armpit were quite sore. All delt movements were performed as rest/pause sets since I was running short on time.
Alternating Neutral Grip DB Raises
25 x 20
35 x 16
45 x 12
Seated Bent-over Reverse DB flye
25 x 10
30 x 10
35 x 10
Reverse Single Arm Cable Flye
20 x 10
40 x 10
50 x 10
Cable Laterals
20 x 10
30 x 10
40 x 8
50 x 6
Icarian Delt Machine
20 x 10
30 x 10
40 x 10
Incline DB Press
60 x 10
80 x 10
100 x 10
120 x 6
110 x 8
100 x 10
Barbell Bench Press
225 x 10
275 x 8
295 x 3 (on the 3rd rep is when I felt myself re-injure the left pec and I immediately racked the weight and stopped)
Elliptical 20 minutes at 85-90 RPM average
Decided to try doing some delts even though my left pec tie-in and armpit were quite sore. All delt movements were performed as rest/pause sets since I was running short on time.
Alternating Neutral Grip DB Raises
25 x 20
35 x 16
45 x 12
Seated Bent-over Reverse DB flye
25 x 10
30 x 10
35 x 10
Reverse Single Arm Cable Flye
20 x 10
40 x 10
50 x 10
Cable Laterals
20 x 10
30 x 10
40 x 8
50 x 6
Icarian Delt Machine
20 x 10
30 x 10
40 x 10
3/5/13 Quads/Calves/Cardio
Quad Extension Warm-up
50 x 25
50 x 25
TuffStuff Leg Press (regular stance)
2pps x 15
4pps x 10
6pps x 10
8pps x 8
6pps x 10
4pps x 10
Seated Pin Loaded Leg Press (feet together)
200 x 20
300 x 15
400 x 12
500(stack) x 10
Proformance Hack Sled (narrow stance)
1pps x 10
2pps x 10
3pps x 10
Hammer Strength Plate Loaded Quad Extension (love this machine!!!!!)
45ps x 20
55ps x 15
65ps x 12
75ps x 10
Hammer Strength Seated Calf Raise
45 x 20
90 x 15
135 x 12
180 x 10
225 x 10
Standing Calf Raises in Smith Machine on elevated platform
135 x 10
225 x 10
315 x 10
405 x 10
Elliptical 20 minutes 85-90 average RPM
Quad Extension Warm-up
50 x 25
50 x 25
TuffStuff Leg Press (regular stance)
2pps x 15
4pps x 10
6pps x 10
8pps x 8
6pps x 10
4pps x 10
Seated Pin Loaded Leg Press (feet together)
200 x 20
300 x 15
400 x 12
500(stack) x 10
Proformance Hack Sled (narrow stance)
1pps x 10
2pps x 10
3pps x 10
Hammer Strength Plate Loaded Quad Extension (love this machine!!!!!)
45ps x 20
55ps x 15
65ps x 12
75ps x 10
Hammer Strength Seated Calf Raise
45 x 20
90 x 15
135 x 12
180 x 10
225 x 10
Standing Calf Raises in Smith Machine on elevated platform
135 x 10
225 x 10
315 x 10
405 x 10
Elliptical 20 minutes 85-90 average RPM
