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NPC (and hopefully soon IFBB) Men's Physique Competitor David Lees' traininng log...
- Thread starter SVT03DAL
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4/12/13 Arms - 23 days out
Single Arm Cable Pressdown warm-up
25 x 25
25 x 25
Leverage Plate Loaded Tricep Press
90 x 20
100 x 15
110 x 10
Overhead DB Extension (2-arm)
80 x 20
90 x 12
100 x 10
Reverse Grip Single Arm Cable Extension (heavy cable station)
20 x 15
30 x 12
20 x 15
Strict DB Kickbacks
25 x 10
30 x 10
35 x 10
Alternating DB Curl Warm-up
25 x 20
30 x 20
Seated Barbell Curl (awesome movement!)
40 x 20
50 x 20
60 x 20
Leaning Cable Curl
30 x 20
40 x 15
50 x 12
Icarian Bicep Curl using short/straight bar attachment
25 x 15
25 x 12
25 x 10
Alternating DB Crozz-Body Hammer Curl superset with Reverse EZ-Curl
50 x 10 + 50 x 10
Repeat
Repeat
"Run the Rack" Alternating DB Curls (giant drop set)
50 x 6 + 45 x 6 + 40 x 6 + 35 x 6 + 30 x 6 + 25 x 6 + 20 x 6 + 15 x 6 + 10 x 6
NO PM cardio...had to get home to the Wife and Baby Girl.
Single Arm Cable Pressdown warm-up
25 x 25
25 x 25
Leverage Plate Loaded Tricep Press
90 x 20
100 x 15
110 x 10
Overhead DB Extension (2-arm)
80 x 20
90 x 12
100 x 10
Reverse Grip Single Arm Cable Extension (heavy cable station)
20 x 15
30 x 12
20 x 15
Strict DB Kickbacks
25 x 10
30 x 10
35 x 10
Alternating DB Curl Warm-up
25 x 20
30 x 20
Seated Barbell Curl (awesome movement!)
40 x 20
50 x 20
60 x 20
Leaning Cable Curl
30 x 20
40 x 15
50 x 12
Icarian Bicep Curl using short/straight bar attachment
25 x 15
25 x 12
25 x 10
Alternating DB Crozz-Body Hammer Curl superset with Reverse EZ-Curl
50 x 10 + 50 x 10
Repeat
Repeat
"Run the Rack" Alternating DB Curls (giant drop set)
50 x 6 + 45 x 6 + 40 x 6 + 35 x 6 + 30 x 6 + 25 x 6 + 20 x 6 + 15 x 6 + 10 x 6
NO PM cardio...had to get home to the Wife and Baby Girl.
Bumped the weight up a little bit on the DB Presses...everything feels good but still not going to get too crazy. Staying healthy and injury-free is my #1 priority.
4/15/13 Chest/Delts/Cardio - 20 days out
LifeFitness Machine Flye pre-exhaust
75 x 25
90 x 20
105 x 15
120 x 10
Flat DB Press (all reps slow and squeezed)
100 x 10
110 x 10
120 x 8
100 x 8
90 x 9
Cybex Plate Loaded ISO Advanced Incline Press (haven't used this one in a while) all reps slow and squeezed, not much weight is needed on this machine
45ps x 15
45ps x 12
45ps x 10
HS ISO Wide Chest Press
2pps x 15
2pps x 12
Most Muscular Cable Flye superset with BW Dips
50 x 15 + 10
50 x 12 + 10
50 x 12 + 10
Alternating Front DB Raise
25 x 20
35 x 20
45 x 20
Single Arm Reverse DB Flye
30 x 10
40 x 10
50 x 10
High Cable Reverse Flye
20 x 15
30 x 12
40 x 10
LifeFitness Machine Reverse Flye
75 x 15
90 x 12
105 x 10
Seated Machine Shoulder Press (performed sitting backwards/facing pad) TRIPLE DROP SET
100 x 10 drop to 75 x 15 drop to 50 x 20
Standing Straight Arm DB Laterals
25 x 15
25 x 12
25 x 10
Wide Grip Upright EZ-Bar Rows
50 x 15
50 x 12
50 x 10
Behind the Back Cable Laterals TRIPLE DROP SET
30 x 8 drop to 20 x 8 drop to 10 x 8
Cardio: 30 minutes on elliptical level 5, 90 - 100 RPM average
4/15/13 Chest/Delts/Cardio - 20 days out
LifeFitness Machine Flye pre-exhaust
75 x 25
90 x 20
105 x 15
120 x 10
Flat DB Press (all reps slow and squeezed)
100 x 10
110 x 10
120 x 8
100 x 8
90 x 9
Cybex Plate Loaded ISO Advanced Incline Press (haven't used this one in a while) all reps slow and squeezed, not much weight is needed on this machine
45ps x 15
45ps x 12
45ps x 10
HS ISO Wide Chest Press
2pps x 15
2pps x 12
Most Muscular Cable Flye superset with BW Dips
50 x 15 + 10
50 x 12 + 10
50 x 12 + 10
Alternating Front DB Raise
25 x 20
35 x 20
45 x 20
Single Arm Reverse DB Flye
30 x 10
40 x 10
50 x 10
High Cable Reverse Flye
20 x 15
30 x 12
40 x 10
LifeFitness Machine Reverse Flye
75 x 15
90 x 12
105 x 10
Seated Machine Shoulder Press (performed sitting backwards/facing pad) TRIPLE DROP SET
100 x 10 drop to 75 x 15 drop to 50 x 20
Standing Straight Arm DB Laterals
25 x 15
25 x 12
25 x 10
Wide Grip Upright EZ-Bar Rows
50 x 15
50 x 12
50 x 10
Behind the Back Cable Laterals TRIPLE DROP SET
30 x 8 drop to 20 x 8 drop to 10 x 8
Cardio: 30 minutes on elliptical level 5, 90 - 100 RPM average
4/16/13 Hams/Quads/Cardio - 19 days out
Afternoon Cardio: 45 minutes pushing Sophia in stroller outside
Leverage Prone Leg Curl
45 x 20
90 x 15
135 x 12
180 x 10 drop to 90 x 10
Barbell Stiff Legged Deadlift (went light because I have a slight tweak in my lower back)
135 x 20
135 x 15
135 x 10
HS Seated Ham Curl
45 x 20
70 x 15
80 x 12
90 x 10
Single Leg DB Bench Lunges
10 x 10
15 x 10
20 x 10
HyperExtensions
BW x 10
25 x 10
35 x 10
45 x 10
TuffStuff Leg Press w/ narrow stance
1pps x 20
2pps x 18
3pps x 15
4pps x 12
5pps x 10
Seated Leg Press w/feet together (pn loaded)
200 x 25
200 x 25
HS Quad Extension
100 x 15
200 x 12
TRIPLE DROP SET 230 x 10 drop to 200 x 10 drop to 100 x 10
PM Cardio 30 minutes treadmill, 4.2 - 4.5 mph average, 4.5 - 5.0 incline
Afternoon Cardio: 45 minutes pushing Sophia in stroller outside
Leverage Prone Leg Curl
45 x 20
90 x 15
135 x 12
180 x 10 drop to 90 x 10
Barbell Stiff Legged Deadlift (went light because I have a slight tweak in my lower back)
135 x 20
135 x 15
135 x 10
HS Seated Ham Curl
45 x 20
70 x 15
80 x 12
90 x 10
Single Leg DB Bench Lunges
10 x 10
15 x 10
20 x 10
HyperExtensions
BW x 10
25 x 10
35 x 10
45 x 10
TuffStuff Leg Press w/ narrow stance
1pps x 20
2pps x 18
3pps x 15
4pps x 12
5pps x 10
Seated Leg Press w/feet together (pn loaded)
200 x 25
200 x 25
HS Quad Extension
100 x 15
200 x 12
TRIPLE DROP SET 230 x 10 drop to 200 x 10 drop to 100 x 10
PM Cardio 30 minutes treadmill, 4.2 - 4.5 mph average, 4.5 - 5.0 incline
4/19/13 - Arms - 16 days out
Cable Pressdown w/ rope attachment warmups
50 x 50
50 x 25
EZ-Bar Skullcrushers superset with EZ-Bar Presses
80 x 15 + 15
100 x 12 + 12
110 x 10 + 10
Single Arm Overhead DB Extension (seated)
30 x 10
35 x 10
40 x 10
Cable Kickbacks
30 x 10
30 x 10
20 x 10
Single Arm Cable Pressdown
20 x 15
30 x 12
40 x 10
Cable Curl warmups w/ EZ-Bar attachement
50 x 25
50 x 25
Seated Barbell Curls
40 x 20
50 x 15
60 x 12
70 x 10
80 x 8
Leaning Cable Curls (both arms simultaneously)
25 x 15
35 x 15
45 x 15
Single Arm High Cable Concentration Curl (pad supported)
15 x 15
20 x 12
25 x 10
Bent-Over Single Arm Cable Concentration Curl
20 x 15
30 x 12
40 x 10
Alternating DB Hammer Curls
35 x 20
45 x 18
55 x 16
Cable Hammer Curls w/rope attachment
50 x 15
50 x 15
Cable Wrist Curls Giant Set
30 x 15 + 40 x 12 + 50 x 10
Cable Pressdown w/ rope attachment warmups
50 x 50
50 x 25
EZ-Bar Skullcrushers superset with EZ-Bar Presses
80 x 15 + 15
100 x 12 + 12
110 x 10 + 10
Single Arm Overhead DB Extension (seated)
30 x 10
35 x 10
40 x 10
Cable Kickbacks
30 x 10
30 x 10
20 x 10
Single Arm Cable Pressdown
20 x 15
30 x 12
40 x 10
Cable Curl warmups w/ EZ-Bar attachement
50 x 25
50 x 25
Seated Barbell Curls
40 x 20
50 x 15
60 x 12
70 x 10
80 x 8
Leaning Cable Curls (both arms simultaneously)
25 x 15
35 x 15
45 x 15
Single Arm High Cable Concentration Curl (pad supported)
15 x 15
20 x 12
25 x 10
Bent-Over Single Arm Cable Concentration Curl
20 x 15
30 x 12
40 x 10
Alternating DB Hammer Curls
35 x 20
45 x 18
55 x 16
Cable Hammer Curls w/rope attachment
50 x 15
50 x 15
Cable Wrist Curls Giant Set
30 x 15 + 40 x 12 + 50 x 10
4/22/13 - Chest/Delts/Cardio - 13 days out
Flat DB Flye Pre-exhaust
30 x 20
40 x 15
50 x 12
60 x 10
HS ISO Wide Chest Press (all reps paused and squeezed)
2pps x 15
3pps x 10
3pps x 8
Incline DB Press (3 second negatives with 1 second static hold at bottom, painful as all hell!)
60 x 10
60 x 10
60 x 10
Most Muscular Cable Flye
50 x 15
60 x 12
65 x 10
BW Dips
x 15
x 12
x 10
Cybex Machine Shoulder Press (performed backwards/facing pad support)
50 x 25
75 x 15
100 x 10
Alternating DB Front Raise
25 x 20
35 x 20
LifeFitness Reverse Machine Flye
75 x 15
90 x 12
105 x 10
Single Arm Bent-Over Cable Reverse Flye
10 x 15
20 x 12
25 x 10
Strict DB Laterals
25 x 15
25 x 12
25 x 10
Cybex Lateral Raise
50 x 15
50 x 12
50 x 10
Cardio: Elliptical 30 minutes All-out
Flat DB Flye Pre-exhaust
30 x 20
40 x 15
50 x 12
60 x 10
HS ISO Wide Chest Press (all reps paused and squeezed)
2pps x 15
3pps x 10
3pps x 8
Incline DB Press (3 second negatives with 1 second static hold at bottom, painful as all hell!)
60 x 10
60 x 10
60 x 10
Most Muscular Cable Flye
50 x 15
60 x 12
65 x 10
BW Dips
x 15
x 12
x 10
Cybex Machine Shoulder Press (performed backwards/facing pad support)
50 x 25
75 x 15
100 x 10
Alternating DB Front Raise
25 x 20
35 x 20
LifeFitness Reverse Machine Flye
75 x 15
90 x 12
105 x 10
Single Arm Bent-Over Cable Reverse Flye
10 x 15
20 x 12
25 x 10
Strict DB Laterals
25 x 15
25 x 12
25 x 10
Cybex Lateral Raise
50 x 15
50 x 12
50 x 10
Cardio: Elliptical 30 minutes All-out
4/24/13 - Back/Traps/Cardio - 11 days out
Kneeling Straight Arm Pulldown using rope attachment
100 x 20
110 x 15
120 x 12
130 x 10
Leverage Wide Grip Pulldowns
100 x 15
120 x 12
130 x 10
Triple Drop Set 130 x 6 + 120 x 6 + 100 x 6
"Haney" Barbell Rows
135 x 10
135 x 10
135 x 10
Seated Cable Rows using rope attachment
100 x 15
110 x 12
120 x 10
Single Arm Smith Machine Rows
95 x 15
115 x 12
135 x 10
HS ISO Lateral Row using wide/overhand grip
2pps x 15
2pps x 15
Cable Pulldowns to top of chest using "V" attachment
130 x 10
150 x 8
Kneeling Single Arm Cable Pulldown
80 x 10
80 x 10
DB Pullovers
80 x 15
100 x 10
DB Shrugs
100 x 10
100 x 10
Cardio: Elliptical 30 minutes fookin' FLYING
Kneeling Straight Arm Pulldown using rope attachment
100 x 20
110 x 15
120 x 12
130 x 10
Leverage Wide Grip Pulldowns
100 x 15
120 x 12
130 x 10
Triple Drop Set 130 x 6 + 120 x 6 + 100 x 6
"Haney" Barbell Rows
135 x 10
135 x 10
135 x 10
Seated Cable Rows using rope attachment
100 x 15
110 x 12
120 x 10
Single Arm Smith Machine Rows
95 x 15
115 x 12
135 x 10
HS ISO Lateral Row using wide/overhand grip
2pps x 15
2pps x 15
Cable Pulldowns to top of chest using "V" attachment
130 x 10
150 x 8
Kneeling Single Arm Cable Pulldown
80 x 10
80 x 10
DB Pullovers
80 x 15
100 x 10
DB Shrugs
100 x 10
100 x 10
Cardio: Elliptical 30 minutes fookin' FLYING
4/25/13 - Calves/Abs/Lower Back/Cardio - 10 days out
Standing Barbell Calf Raises
135 x 15
225 x 10
315 x 10
225 x 10
135 x 10
HS Seated Calf Raise (all reps slow and squeezed)
90 x 10
90 x 10
90 x 10
TuffStuff Leg Press Calve Extensions superset with BW elevated single leg calf raises and stretches
225 x 15 + BW x 10 each leg
225 x 12 + BW x 10 each leg
225 x 10 + BW x 10 each leg
Barbell Rollouts
x 20
x 15
x 10
Cable Rope Crunches
100 x 34
110 x 34
120 x 34
Life Fitness Ab Crunch Machine
10 x 34
10 x 34
10 x 34
Hanging Leg Raises
x 15
x 15
x 15
HyperExtensions
BW x 10
25 x 10
35 x 10
45 x 10
Cardio: 30 minutes elliptical on level 5, 90 -100 RPM average.
Standing Barbell Calf Raises
135 x 15
225 x 10
315 x 10
225 x 10
135 x 10
HS Seated Calf Raise (all reps slow and squeezed)
90 x 10
90 x 10
90 x 10
TuffStuff Leg Press Calve Extensions superset with BW elevated single leg calf raises and stretches
225 x 15 + BW x 10 each leg
225 x 12 + BW x 10 each leg
225 x 10 + BW x 10 each leg
Barbell Rollouts
x 20
x 15
x 10
Cable Rope Crunches
100 x 34
110 x 34
120 x 34
Life Fitness Ab Crunch Machine
10 x 34
10 x 34
10 x 34
Hanging Leg Raises
x 15
x 15
x 15
HyperExtensions
BW x 10
25 x 10
35 x 10
45 x 10
Cardio: 30 minutes elliptical on level 5, 90 -100 RPM average.
You look great and so do your workouts keep at it to to achieve your goal of competing in the IFBB!
thank you!
4/26/13 - Arms/Cardio - 9 days out
Rope Pushdown Warm-ups/pre-exhaust
50 x 25
80 x 20
80 x 15
EZ Skullchrushers superset with EZ-Closegrip press
80 x 15 + 15
100 x 12 + 12
110 x 10 + 10
Tricep Pressdown w/ inverted "V" attachment (on heavy cable station)
50 x 15
60 x 12
70 x 10
BodyMasters Tricep Press
200 x 15
200 x 15
Seated Single Arm Overhead DB Extension
30 x 10
30 x 10
DB Kickbacks
25 x 10
30 x 10
Single Arm Reverse Cable Pulldown
40 x 15
40 x 15
Alternating DB Curl warm-ups/pre-exhaust
25 x 20
35 x 20
Cable Curl w/short straight bar attachment
60 x 10
80 x 10
100 x 10
Incline DB Curl (both arms simultaneously)
25 x 10
30 x 10
35 x 10
Barbell Spider Curl (performed off back of inclne bench)
50 x 10
60 x 10
70 x 10
Single Arm Cable Concentration Curl (pad supported at head level)
10 x 15
15 x 15
20 x 12
25 x 8
"Arnold" Standing DB Concentration Curl
35 x 10
35 x 10
Seated Alternating DB Hammer Curl
30 x 20
40 x 18
50 x 16
Reverse Ez-Curl
50 x 10
50 x 10
DB Wrist Curl Giant Set
50 x 20 + 50 x 15 + 50 x 10
Cardio: 15 minutes on elliptical, as fast as I could go the entire 15 minutes.
Rope Pushdown Warm-ups/pre-exhaust
50 x 25
80 x 20
80 x 15
EZ Skullchrushers superset with EZ-Closegrip press
80 x 15 + 15
100 x 12 + 12
110 x 10 + 10
Tricep Pressdown w/ inverted "V" attachment (on heavy cable station)
50 x 15
60 x 12
70 x 10
BodyMasters Tricep Press
200 x 15
200 x 15
Seated Single Arm Overhead DB Extension
30 x 10
30 x 10
DB Kickbacks
25 x 10
30 x 10
Single Arm Reverse Cable Pulldown
40 x 15
40 x 15
Alternating DB Curl warm-ups/pre-exhaust
25 x 20
35 x 20
Cable Curl w/short straight bar attachment
60 x 10
80 x 10
100 x 10
Incline DB Curl (both arms simultaneously)
25 x 10
30 x 10
35 x 10
Barbell Spider Curl (performed off back of inclne bench)
50 x 10
60 x 10
70 x 10
Single Arm Cable Concentration Curl (pad supported at head level)
10 x 15
15 x 15
20 x 12
25 x 8
"Arnold" Standing DB Concentration Curl
35 x 10
35 x 10
Seated Alternating DB Hammer Curl
30 x 20
40 x 18
50 x 16
Reverse Ez-Curl
50 x 10
50 x 10
DB Wrist Curl Giant Set
50 x 20 + 50 x 15 + 50 x 10
Cardio: 15 minutes on elliptical, as fast as I could go the entire 15 minutes.
Monday kicked off my switch over to my "peak week" circuit training split where I train all upped body muscle groups and calves Mon-Thursday, and then light cardio only on Friday and Saturday. Body at this point is pretty weak, so weights are light and reps are moderate to high.
4/29/13 - 6 days out
Most Muscular Cable Flyes
50 x 20
60 x 15
70 x 10
50 x 15
Cybex Pin Loaded Chest Press
100 x 20
100 x 15
100 x 12
100 x 10
Leverage Wide Grip Pulldown (plate loaded)
100 x 20
100 x 12
100 x 10
100 x 8
Seated Cable Rows w/ Rope Attachment
100 x 10
100 x 10
100 x 10
Straight Arm Pulldown w/Rope Attachment
80 x 15
80 x 12
80 x 10
3-Way DB Laterals (bent-reverse flye/laterals/front raises)
20 x 10 (30 reps total)
20 x 8 (24 reps total)
20 x 6 *(18 reps total)
45lb Plate Shrugs
x 20
x 15
x 10
Alternating DB Curl
25 x 20
30 x 18
35 x 12
Incline DB Hammer Curl
25 x 10
25 x 10
25 x 10
Single Arm Cable Extensions
20 x 20
20 x 15
20 x 12
20 x 15
Standing Single Arm Overhead DB Extensions
25 x 15
20 x 12
20 x 10
Cardio: 30 minutes HIIT on Treadmill
4/29/13 - 6 days out
Most Muscular Cable Flyes
50 x 20
60 x 15
70 x 10
50 x 15
Cybex Pin Loaded Chest Press
100 x 20
100 x 15
100 x 12
100 x 10
Leverage Wide Grip Pulldown (plate loaded)
100 x 20
100 x 12
100 x 10
100 x 8
Seated Cable Rows w/ Rope Attachment
100 x 10
100 x 10
100 x 10
Straight Arm Pulldown w/Rope Attachment
80 x 15
80 x 12
80 x 10
3-Way DB Laterals (bent-reverse flye/laterals/front raises)
20 x 10 (30 reps total)
20 x 8 (24 reps total)
20 x 6 *(18 reps total)
45lb Plate Shrugs
x 20
x 15
x 10
Alternating DB Curl
25 x 20
30 x 18
35 x 12
Incline DB Hammer Curl
25 x 10
25 x 10
25 x 10
Single Arm Cable Extensions
20 x 20
20 x 15
20 x 12
20 x 15
Standing Single Arm Overhead DB Extensions
25 x 15
20 x 12
20 x 10
Cardio: 30 minutes HIIT on Treadmill
4/30/13 - 5 days out!
Free Motion Flye
50 x 20
80 x 15
100 x 12
110 x 10
Flat DB Press
80 x 10
100 x 10
110 x 8
80 x 10
Free Motion High Row w/ Wide Grip
100 x 15
100 x 12
100 x 10
HS ISO Lateral Low Row
45ps x 15
70ps x 12
90ps x 10
DB Pullover
80 x 10
80 x 10
Free Motion Reverse Flye
50 x 20
70 x 15
80 x 10
Cable Laterals
20 x 15
20 x 12
20 x 10
BB Front Raise
30 x 20
40 x 10
Seated DB Shrugs
50 x 15
50 x 15
Cable Curl w/short straight bar attachment
50 x 20
60 x 15
70 x 12
80 x 10
Free Motion Single Arm Preacher Concentration Curl
10 x 10
20 x 10
30 x 10
Seated DB Hammer Curl
35 x 10
35 x 10
Cable Tricep Pressdown w/ "V" attachment
50 x 20
60 x 15
70 x 12
80 x 10
Single Arm Reverse Cable Extension
20 x 10
30 x 10
40 x 10
Cardio: 30 minutes HIIT on Treadmill
Free Motion Flye
50 x 20
80 x 15
100 x 12
110 x 10
Flat DB Press
80 x 10
100 x 10
110 x 8
80 x 10
Free Motion High Row w/ Wide Grip
100 x 15
100 x 12
100 x 10
HS ISO Lateral Low Row
45ps x 15
70ps x 12
90ps x 10
DB Pullover
80 x 10
80 x 10
Free Motion Reverse Flye
50 x 20
70 x 15
80 x 10
Cable Laterals
20 x 15
20 x 12
20 x 10
BB Front Raise
30 x 20
40 x 10
Seated DB Shrugs
50 x 15
50 x 15
Cable Curl w/short straight bar attachment
50 x 20
60 x 15
70 x 12
80 x 10
Free Motion Single Arm Preacher Concentration Curl
10 x 10
20 x 10
30 x 10
Seated DB Hammer Curl
35 x 10
35 x 10
Cable Tricep Pressdown w/ "V" attachment
50 x 20
60 x 15
70 x 12
80 x 10
Single Arm Reverse Cable Extension
20 x 10
30 x 10
40 x 10
Cardio: 30 minutes HIIT on Treadmill
Last weight training day before the show was on Weds...now I'm just doing cardio until day before pre-judging. Practicing posing throughout the day to make sure I am hitting the best shots and turns smoothly and efficiently. No, we don't pose like bodybuilders but we still need to showcase our best features, emphasize that v-taper and small waist and make it look like we are on the cover of a fitness magazine up on stage.
5/1/13 - Light weight Circuit Training/Cardio - 4 days out!
DB Incline Flyes
40 x 20
45 x 10
Most Muscular Cable Flye
40 x 20
50 x 15
HS Advanced Incline Press
45ps x 15
45 ps x 10
Reverse Wide Grip Leverage Lat Pulldown
90 x 15
90 x 10
HS ISO Lateral Rows w/wide overhand grip
45ps x 15
45ps x 10
Kneeling Straigh Arm Pulldowns w/rope attachment
80 x 20
80 x 15
HS Behind the Neck Shoulder Press
45ps x 20
45ps x 15
Bent-over Reverse Cable Flye (single arm)
10 x 20
10 x 10
Seated Straight Arm DB Laterals
15 x 15
15 x 10
45lb Plate Shrugs x 20 x 15 (45 in each hand)
Alternating DB Curl (supinated)
25 x 20
30 x 20
Single Arm Cable Concentration Curl
20 x 20
20 x 15
DB Hammer Curls (both arms simultaneously)
25 x 15
30 x 10
Cybex Tricep Press
150 x 20
150 x 15
150 x 10
Overhead Single Arm DB Extension
25 x 20
30 x 15
Cardio: 30 minutes HIIT on Treadmill
5/1/13 - Light weight Circuit Training/Cardio - 4 days out!
DB Incline Flyes
40 x 20
45 x 10
Most Muscular Cable Flye
40 x 20
50 x 15
HS Advanced Incline Press
45ps x 15
45 ps x 10
Reverse Wide Grip Leverage Lat Pulldown
90 x 15
90 x 10
HS ISO Lateral Rows w/wide overhand grip
45ps x 15
45ps x 10
Kneeling Straigh Arm Pulldowns w/rope attachment
80 x 20
80 x 15
HS Behind the Neck Shoulder Press
45ps x 20
45ps x 15
Bent-over Reverse Cable Flye (single arm)
10 x 20
10 x 10
Seated Straight Arm DB Laterals
15 x 15
15 x 10
45lb Plate Shrugs x 20 x 15 (45 in each hand)
Alternating DB Curl (supinated)
25 x 20
30 x 20
Single Arm Cable Concentration Curl
20 x 20
20 x 15
DB Hammer Curls (both arms simultaneously)
25 x 15
30 x 10
Cybex Tricep Press
150 x 20
150 x 15
150 x 10
Overhead Single Arm DB Extension
25 x 20
30 x 15
Cardio: 30 minutes HIIT on Treadmill
Sorry I'm late on logging my training sessions this week but everything has been crazy (in a good way) since competing Sunday.
I always like to ease back into things slowly the week after a show because at this time it is very easy to get injured from the drying out process and all the stress the body ahs been through diet wise etc the previous week. It's also a great time to see some ridiculous pumps and vascualrity because you are essentially in stage shape as long as you didn't go ape shit and devour everything in sight post show and swell up like a tick. Been there/done that and swollen cankles and bloated mess is not a good look for me. I'm also already mid-prep for the NPC RI so the tighter I can stay the easier for me down the stretch and for peak week.
5/6/13 Chest/Delts 26 days out from NPC RI
Life Fitness Machine Flye
75 x 20
90 x 15
105 x 12
120 x 10
Flat DB Presses using 3 second negative, explosive positive
85 x 10
80 x 10
70 x 10
60 x 10
Incline DB press using 3 second negative, explosive positive
80 x 7
60 x 10
Most Muscular Cable Flye
50 x 15
50 x 15
Bent-over reverse DB Flye
25 x 15
30 x 10
Behind the back cable laterals
10 x 15
20 x 12
Front Barbell Raise
50 x 10
50 x 10
Cardio: 30 minutes HIIT on treadmill on 5.0 incline
I always like to ease back into things slowly the week after a show because at this time it is very easy to get injured from the drying out process and all the stress the body ahs been through diet wise etc the previous week. It's also a great time to see some ridiculous pumps and vascualrity because you are essentially in stage shape as long as you didn't go ape shit and devour everything in sight post show and swell up like a tick. Been there/done that and swollen cankles and bloated mess is not a good look for me. I'm also already mid-prep for the NPC RI so the tighter I can stay the easier for me down the stretch and for peak week.
5/6/13 Chest/Delts 26 days out from NPC RI
Life Fitness Machine Flye
75 x 20
90 x 15
105 x 12
120 x 10
Flat DB Presses using 3 second negative, explosive positive
85 x 10
80 x 10
70 x 10
60 x 10
Incline DB press using 3 second negative, explosive positive
80 x 7
60 x 10
Most Muscular Cable Flye
50 x 15
50 x 15
Bent-over reverse DB Flye
25 x 15
30 x 10
Behind the back cable laterals
10 x 15
20 x 12
Front Barbell Raise
50 x 10
50 x 10
Cardio: 30 minutes HIIT on treadmill on 5.0 incline
5/7/13 Quads/Hams - 25 days out
FreeMotion Quad Extension warm-ups
50 x 25
50 x 25
Barbell Back Squats ASS TO GROUND! First time squatting in 2 years and it felt GREAT!!!!
Bar x 10
135 x 10
135 x 10
135 x 10
HS Quad Extension (plate loaded)
90 x 20
90 x 20
90 x 20
Hyper Extensions
BW x 15
25 x 12
35 x 10
HS Seated Leg curl (plate loaded)
50 x 20
50 x 15
50 x 10
Single Leg DB Bench Lunges
10 x 10
10 x 10
Cardio: 30 minutes HIIT on Treadmill on 5.0 incline
FreeMotion Quad Extension warm-ups
50 x 25
50 x 25
Barbell Back Squats ASS TO GROUND! First time squatting in 2 years and it felt GREAT!!!!
Bar x 10
135 x 10
135 x 10
135 x 10
HS Quad Extension (plate loaded)
90 x 20
90 x 20
90 x 20
Hyper Extensions
BW x 15
25 x 12
35 x 10
HS Seated Leg curl (plate loaded)
50 x 20
50 x 15
50 x 10
Single Leg DB Bench Lunges
10 x 10
10 x 10
Cardio: 30 minutes HIIT on Treadmill on 5.0 incline
5/8/13 Back/Traps - 24 days out
Leverage Wide Grip Pulldown (plate loade)
100 x 20
130 x 15
150 x 10
"Haney" Strict Wide Grip Barbell Rows
135 x 10
165 x 10
185 x 10
Seated Cable Row using rope attachment
120 x 15
140 x 12
160 x 10
Elevated Platform T-Bar Rows using narrow/neutral grip
135 x 15
135 x 12
HS DY Row
45ps x 15
70ps x 10
Single Arm Kneeling Cable Pulldown
80 x 15
100 x 10
Cross-Bench DB Pullovers
80 x 15
100 x 10
DB Shrugs
80 x 15
90 x 12
100 x 10
Cardio: 30 minutes HIIT on Treadmill on 5.0 incline
Leverage Wide Grip Pulldown (plate loade)
100 x 20
130 x 15
150 x 10
"Haney" Strict Wide Grip Barbell Rows
135 x 10
165 x 10
185 x 10
Seated Cable Row using rope attachment
120 x 15
140 x 12
160 x 10
Elevated Platform T-Bar Rows using narrow/neutral grip
135 x 15
135 x 12
HS DY Row
45ps x 15
70ps x 10
Single Arm Kneeling Cable Pulldown
80 x 15
100 x 10
Cross-Bench DB Pullovers
80 x 15
100 x 10
DB Shrugs
80 x 15
90 x 12
100 x 10
Cardio: 30 minutes HIIT on Treadmill on 5.0 incline
5/10/13 - Arms/Cardio - 22 days out
Single Arm Cable Pushdown warm-ups
30 x 24
30 x 20
Close Grip Bench Press (first doing these OR ANY barbell movement in over 3 months due to an injury I sustained which seems to be fully healed now) went light and slow to make sure everything felt right
Bar x 30
135 x 20
225 x 10
225 x 10
225 x 6
Cable Pressdown using rope attachment
80 x 15
90 x 12
100 x 10
Seated Single Arm O?verhead DB Extension
30 x 15
35 x 12
30 x 15
Single Arm Reverse Cable Pulldown
30 x 15
40 x 12
50 x 10
Dual Axis Cable Curls Warm-up
20 x 25
30 x 25
EZ-Curls using outer grips
50 x 10
80 x 10
100 x 10
Incline DB Curl, no supination, both arms simultaneously
25 x 10
30 x 10
Barbell Spider Curl (medium grip) off back of incline bench LOVE THESE!
50 x 15
50 x 12
50 x 10
Elevated Elbow/Pad Supported Cable Concentration Curl (single arm)
10 x 15
15 x 12
20 x 10
Seated DB Hammer Curl
30 x 20
35 x 20
DB Wrist Curl superset with Reverse Heavy EZ-Curl Bar (no rest between any sets so basically a giant set)
50 x 15 + Bar x 15
50 x 12 + Bar x 12
50 x 10 + Bar x 10
Cardio: 30 minutes HIIT on 5.0 incline on Treadmill
Single Arm Cable Pushdown warm-ups
30 x 24
30 x 20
Close Grip Bench Press (first doing these OR ANY barbell movement in over 3 months due to an injury I sustained which seems to be fully healed now) went light and slow to make sure everything felt right
Bar x 30
135 x 20
225 x 10
225 x 10
225 x 6
Cable Pressdown using rope attachment
80 x 15
90 x 12
100 x 10
Seated Single Arm O?verhead DB Extension
30 x 15
35 x 12
30 x 15
Single Arm Reverse Cable Pulldown
30 x 15
40 x 12
50 x 10
Dual Axis Cable Curls Warm-up
20 x 25
30 x 25
EZ-Curls using outer grips
50 x 10
80 x 10
100 x 10
Incline DB Curl, no supination, both arms simultaneously
25 x 10
30 x 10
Barbell Spider Curl (medium grip) off back of incline bench LOVE THESE!
50 x 15
50 x 12
50 x 10
Elevated Elbow/Pad Supported Cable Concentration Curl (single arm)
10 x 15
15 x 12
20 x 10
Seated DB Hammer Curl
30 x 20
35 x 20
DB Wrist Curl superset with Reverse Heavy EZ-Curl Bar (no rest between any sets so basically a giant set)
50 x 15 + Bar x 15
50 x 12 + Bar x 12
50 x 10 + Bar x 10
Cardio: 30 minutes HIIT on 5.0 incline on Treadmill
D-Lats
Registered
Great job man looks like you nailed the conditioning!
Thank you and YES! Spot on I believe for what the NPC wants. Hope to replicate it along with about 5-7lbs of added lean mass at Team U. For NPC RI I am just maintaining and will dry back out for stage during peak week.
Thanks bud! I do hanging leg raises and bench leg raises, that's about it. Abs are created in the kitchen and through cardio. Lower abs are usually the very last area (along with lower back) to hold onto stubborn fat deposits. If you train, eat right and do the right amount of cardio, it will only be a matter of time until you have a sick set of full abs.
