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

[SVT03DAL]

7/1/13 ? ?Peak Week? Circuit Training ?Chest/Delts/Biceps/Cardio ? 5 days out!

Incline DBPress
40 x 20
60 x 15
80 x 12
100 x 10

Life Fitnesspin loaded Verticle Chest Press
100 x 15
100 x 15
100 x 15

?MostMuscular? Cable Flye
50 x 15
50 x 12
50 x 10

Seated DBLateral ?21?s? (front raise+lateral+bent-over reverse flye giant set)
25 x 7+7+7
25 x 7+7+7
25 x 7+7+7

Cable Drag Curlsusing EZ-Bar attachment ? outer grips
50 x 20
60 x 15
70 x 12
80 x 10

Single ArmPad supported Cable Concentration Curls
10 x 20
15 x 15
20 x 10

AlternatingDB Hammer Curls
35 x 20
35 x 16

Cardiosession #1: 30 minutes HIIT on Treadmill ?layered? (I wear 3 layers of shortsand a hoodie to increase sweat output and thermogenesis)

Cardiosession #2 (9pm) : 30 minutes HIIT on Treadmill ?layered?

 

[SVT03DAL]

7/2/13 - ?Peak Week? Circuit Training ?Back/Traps/Triceps/Cardio ? 4 days out!!

DBCross-Bench Pullover
40 x 20
60 x 15
80 x 12
100 x 10

LeverageWide Grip Lat Pulldown (plate loaded)
100 x 20
120 x 15
130 x 10drop set 100 x 10

HS ISOLateral Row
1pps x 15 w/narrow/neutral grip
1pps x 15 w/overhand/medium grip
1pps x 15 w/neutral/wide grip

KneelingStraight Arm Pulldown w/rope attachment
80 x 20
90 x 15
100 x 10

DB Shrugs
60 x 15
70 x 12
80 x 10

CablePressdown using inverted ?V? attachment
80 x 20
90 x 15
100 x 12
110 x 10

DB Kickbacls
25 x 10
25 x 10

Single ArmCable Extension
30 x 20
30 x 15

Cardiosession #1: 30 minutes?layered? HIITcardio on treadmill

Cardiosession #2 (9pm): 30 minutes?layered?HIIT cardio on treadmill