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

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Alright, just under 2 weeks to go until the NA's and I am starting to freak out a little bit like I usually do. So far I have felt that I have been AHEAD of schedule and was weighing in around 198-200lbs 2 weeks ago prior to starting the DMZ 2.0 cycle. The reason for me freaking out is a bit irrational because I LOOK on point but the scale is telling me otherwise and I know this is BS. Case in point - I hit 215lbs on the scale as of last night!!! Yes, I have gained 15lbs since starting the DMZ cycle WHILE ON 2400-2500 calories/intake per day (my off-season/maintenence cals are 3,000-3,500!)...cardio for an hour and a half per day and training with weights for an hour to an hour and fifteen minutes. On my last 3 preps using the original DMZ, I typically gained 5-7 lbs in the first 2 weeks and then gradually started to lose it as I flushed out water and continued to burn off the fat. I am at the point now where I SHOULD start to see the weight drop and drop quickly. I usually lose about 15-20lbs in the final 2 weeks of prep. IF this holds true, that means I will be stepping on stage at 195lbs or so which is a good 7-10lbs heavier than my usual. I am holding a little more water than usual but the photos will speak for themselves. Bottom line - the DMZ 2.0 is an incredible lean mass builder but I have not experienced the tremendous strength increase that I experienced with the original DMZ containing Superdrol. Also I WILL NOT be weighing in anymore until the day before I leave for Pittsburgh, just going to reference the mirror to make sure I am on track.

8/17/12 - Arms/Cardio

AM Cardio: 1 hour fasted walking

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

Seated Overhead Tricep Extension using EZ-Curl Bar
50 x 20
80 x 15
110 x 12
120 x 10

Cable Tricep Pressdown using short straight bar attachment
100 x 20
130 x 15
150 (stack) x 10

Seated O.H. DB Extension superset with DB Kickbacks
35 x 15 + 35 x 10
repeat
repeat

Alternating DB Curl w/ supination
25 x 20
30 x 20
35 x 18
40 x 18

Barbell Drag Curls
50 x 15
80 x 12
80 x 10

"Arnold" DB concentration curls
25 x 10
30 x 10
35 x 10

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

DB Wrist Curls
50 x 15
50 x 12
50 x 10

PM Cardio: 30 minutes on stepmill - 2 miutes level 5, 2 minutes level 6, 1 minute level 7 then repeat.​
 
Pre-exhaust bonanza last night! I plan on doing more of this post-contest. I feel my triceps take over quite a bit during pressing movements and even though my pec development is respectable, I believe it could be better so I figured I would give pre-exhaust method a whirl. I will say that it was exponentially more difficult to press etc after doing this and I was able to achieve a pump in my pecs like NEVER before, it was insane!

8/20/12 - Chest/delts/erectors/cardio
AM Cardio: 1 hour fasted walking

Pec Dec (pre-exhaust)
120 x 15
120 x 15
120 x 15

Kneeling "most muscular" cable flye (pre-exhaust)
50 x 15
50 x 15
50 x 15

Incline DB Press superest with Incline DB Flye
80 x 15 + 40 x 15
90 x 12 + 45 x 12
100 x 6 + 50 x 8

Flat DB Press superset with Flat DB Flye
80 x 15 + 35 x 10
80 x 12 + 35 x 10
80 x 10 + 35 x 10

HS Wide Chest Press
180 x 15
180 x 15
180 x 15

Seated DB Press superset with DB Front Raises
50 x 10 + 20 x 20
50 x 10 + 25 x 20
50 x 10 + 25 x 20

Cable Laterals superset with Bent-over Reverse DB Flye
10 x 15 + 35 x 10
10 x 12 + 35 x 10
10 x 10 + 35 x 10

Standing DB Laterals
20 x 10
25 x 10
25 x 10

HyperExtensions
10 x 15
20 x 10
30 x 10
40 x 10 drop set to BW x 10

PM Cardio: 30 minutes stairmaster intervals of 2 minutes level 5, 2 minutes level 6, 1 minute level 7 then repeat
 
Drop sets, supersets are the name of the game during the last 2 weeks of prep...

8/21/12 Back/Traps/Erectors/Cardio

AM Cardio: 1 hour fasted walking

Kneeling Straight Arm Pulldowns (using rope attachment) for pre-exhaust
100 x 20
100 x 15
100 x 10

Leverag Wide Grip Lat Pulldown
100 x 10
120 x 10
140 x 10
150 x 6 drop set to 140 x 6 drop set to 120 x 6 drop set to 100 x 6

HS ISO Lateral Row (performed standing, medium overhand grip, both arms simultaneously)
270 x 10
250 x 10
230 x 10
180 x 10

Reverse Close Grip Cable Lat Pulldown
100 x 15
150 x 10
180 x 10

Smith Machine Single Arm Rows (First time ever doing these and loved them! Can really isolate the lats, especially the lower lats)
95 x 10
115 x 10
135 x 10

DB Pullovers
80 x 10
100 x 10
100 x 10

DB Shrugs superset with Upright EZ-Bar Rows
150 x 10 + 60 x 15
120 x 10 + 60 x 15
100 x 10 + 60 x 15

HS Plate Loaded Shrugs
135 x 20
225 x 20
315 x 20 drop set to 225 x 20 drop set to 135 x 20

Hyperextensions (performed as a R/P set, 15 seconds between sets)
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

PM Cardio: 30 minutes on stepmill doing intervals of 2 minutes level 5, 2 minutes level 6, 1 minute level 7 then repeat.
 
Last Quad/Ham session of contest prep last night. I typically do not do cardio post quad/ham training because I am simply too tired but I forced myself to suck it up and hit the stepmill after a nice reps/pump session for the wheels. I also switched things up a bit and trained hams first which was interesting.

8/23/12 - Quads/Hams/Cardio
AM Cardio: 1 hour fasted walking

SLDL
Bar x 10
135 x 10
185 x 10
165 x 10
135 x 10

Cybex Single Leg Standing Ham Curl
50 x 15
50 x 15
50 x 15

Seated Ham Curl
90 x 15
110 x 12
130 x 10
150 x 6 drop set to 110 x 6 drop set to 50 x 6

Alternating DB lunges
20 x 20
20 x 20

Quad Extension warmup/pre-exhaust
50 x 25
50 x 25

Seated Pin Loaded Leg Press (feet almost together/toes straight and feet placed low on pressing platform)
210 x 20
260 x 15
310 x 12
360 x 10
410 x 5 drop set to 310 x 5 drop set to 260 x 5 drop set to 210 x 5

FST7 Single Leg Quad Extension (only rest was when other leg was being trained)
50 x 10
50 x 10
50 x 10
50 x 10
50 x 10
50 x 10
50 x 10

PM Cardio: Stepmill 30 minutes with intervals of 2 minutes level 5, 2 minutes level 6, 1 minute level 7 and repeat.

The pump in my thighs was ridiculous by the time I finished weight training but doing the stepmill put the pump over the top. My teardrops were swollen and the vascularity had reached a level that i have previously NEVER attained. I showed a buddy of mine and he was like "holy shit!" I was pleased... :)
 
flynike said:
I bet you can't wait ! :)
Click to expand...

No, I can't! Fatigue from training and dieting is really settling in (especially this morning). The next 6 days are going to be brutal but I am right on schedule and anticipate my best showing yet.
Woke up (barely) this morning feeling tired and groggy and still feeling exhausted. Hopefully this won't happen again tomorrow...

8/24/12- 1 week and 2 days out! - Calves/Abs/Obliques/Erectors/Cardio
AM Cardio: 1 hour fasted walking

Standing Calf Raise Warmup
50 x 25
50 x 25

Cybex Calf Sled
180 x 10
360 x 10
450 x 10
360 x 10
270 x 10
180 x 10

Seated Calf Raise
90 x 10
135 x 10
180 x 10
135 x 10
90 x 10

Standing Calf Raise
100 x 10
100 x 10
100 x 10

Kneeling Cable Crunches using rope attachment
100 x 34
110 x 33
120 x 33

Hanging Leg Raises (keeping legs straight in front of body as if doing a seat drop)
x 25
x 20
x 15
x 15
x 15

Cable Oblique Twists (sets are fro each side)
30 x 25
40 x 25
50 x 25

Seated Oblique Stick Twists superset with Standing DB Side Crunches
x 34 + 35 x 15
x 34 + 35 x 15
x 34 + 35 x 15

Hyperextensions
10 x 10
20 x 10
30 x 10
40 x 10 drop set to BW x 10

PM Cardio: Stepmill 30 minutes with intervals of 2 minutes level 5, 2 minutes level 6, 1 minute level 7 and repeat.
 
Been a rough weekend...daily cals dropped to 1600/day on Saturday and will continue to Tuesday. Energy levels took a HUGE hit HOWEVER, I have sharpened up dramatically since the calorie drop. I will not weigh myself until Thursday morning but I can guesstimate I am probably under 200lbs at this point. I also took progress photos Sunday morning and this morning and will do so for the remainder of the week I will post the progres pix from Sunday throuhg Thursday on Thursday so you all can see the daily progression. Training this week switches over to Upper body circuit training today through Weds and will continue my morning fasted walk and 30 minutes on stepmill post weight training but all weights will be light and high reps with lots of squeezing because I am just too damn tired to move any weight and I don't want to risk injury.

Friday 8/24/12 (8 days out!) Arms/Forearms
AM Cardio: 1 hour fasted walking

Leverage Plate Loaded Tricep press down
100 x 20
100 x 15
100 x 12
100 x 10

Single Arm Overhead DB Extensions
35 x 15
40 x 12
45 x 10
50 x 8

Single Arm Reverse Cable Extensions
30 x 15
40 x 12
50 x 10

DB Kickbacks
25 x 10
30 x 10
30 x 10

BW Dips
x 20
x 20
x 20

Seated Alternating DB Hammer Curls
30 x 20
35 x 20
40 x 18
45 x 16

Medium Grip Barbell Curls
50 x 15
70 x 12
90 x 10
100 x 10
110 x 10
50 x 10

Single Arm Cable Concentration Curls (elbows on elevated pad at head level)
10 x 10
15 x 10
20 x 10
25 x 6 drop set to 20 x 6 drop set to 15 x 6 drop set to 10 x 6

Reverse EZ-Curl using inner grips
50 x 15
50 x 12
50 x 10

DB Wrist Curls
50 x 15
50 x 12
50 x 10

PM Cardio: 30 minutes on stepmill intervals
 
Oops almost forgot!

8/25 - AM Cardio: 1 hour fast walking
PM Cardio: 1 hour walking

8/26 - AM Cardio: 1 hour fasted walking
PM Cardio: 45 minutes mowing lawn with push mower and working in yard for a few hours weeding etc.
 
Very impressive! :clapping:

Good luck with the show!
 
Weight training was exceptionally challenging yesterday. I was fearing getting on the stepmill afterwards because i have been so tired just walking in the morning but surprisingly I hit my 2nd wind and stepmill session wasn't all that bad.

8/27/12 - 5 days out!!! Chest/Delts/Triceps/Erectors/Cardio

AM Cardio: 1 hour fasted walking

Kneeling Most Muscular Cable Flye
50 x 20
60 x 15
70 x 12
80 x 10

Leverage Pec Dec
125 x 10
125 x 10
125 x 10

Seated Machine Chest Press (Pin Loaded) did this with static hold at top of rep with squeeze on each rep
100 x 10
100 x 10
100 x 10

Seated DB Front Raise/Lateral/Bent over Reverse Flye Superset
25 x 10 + 25 x 10 + 25 x 10
25 x 10 + 25 x 10 + 25 x 10
25 x 10 + 25 x 10 + 25 x 10

Cable Laterals
10 x 15
10 x 12
10 x 10

Cable Tricep Pushdowns using Ez-Curl Attachment
50 x 20
80 x 15
100 x 12
110 x 10

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

BW Dips
x 15
x 10

Hyperextensions
10 x 10
20 x 10
30 x 10
40 x 10
BW x 10

PM Cardio: 30 minutes on stepmill doing intervals
 
Seeing light at the end of the tunnel! I decided to start carbing up (slightly) today and I treated myself to a chocolate rice cake, tablespoon of peanut butter and tablespoon of grape jelly after eating my chicken and sweet potato...let me tell you, it was HEAVENLY!!! Almost orgasmic to be honest LOL!

8/28/12 - 4 days out!!!!! Back/Traps/Biceps/Forearms/Cardio
AM Cardio: 45 minutes fasted walking

Kneeling Straight Arm Pulldowns using rope attachment (on heavy cable station)
50 x 20
60 x 15
70 x 12
80 x 10 drop set to 50 x 10

Leverage Wide Grip Lat Pulldowns
100 x 15
100 x 12
100 x 10

Standing HS ISO Lateral Rows (both arms simultaneously using narrow/neutral grip)
180 x 10
180 x 10
180 x 10

DB Pullovers
80 x 15
80 x 12
80 x 10

HS Shrugs Superset with 45lbs plate upright row
135 x 20 + 45 x 10
225 x 20 + 45 x 10
225 x 20 + 45 x 10

Alternating DB Curls
25 x 20
30 x 18
35 x 16

Cable Concentration Curls (performed standing with cable coming across body while bent over ala Arnold DB Concentration Curls style)
30 x 15
40 x 12
50 x 10

Seated Alternating DB Hammer Curls superset with Reverse EZ-Curls
25 x 20 + 50 x 10
30 x 18 + 50 x 10
35 x 16 + 50 x 10

DB Wrist Curls
35 x 20
35 x 15
35 x 10

PM Cardio: 30 minutes stepmill with intervals.


ONLY ONE MORE training session tonight consisting of abs/obliques/erectors and cardio and then I am done with training prep!! YEEHHAAAAAWWWW!!!

Now it's all about the finer details...continuing to practice posing, applying my stage tan and shaving everything etc.
 
SVT03DAL said:
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!
Click to expand...
we didn't meet up. Grrr !

SVT03DAL said:
Thanks Jersey! My diet varies when I am in contest prep but to give you a rough idea... My typical prep runs for 4-6 weeks because I stay within about 10-20lbs of my stage weight year round with bf% in the 10% range MAX. At 6 weeks out I will be at about 3,000-3,300 cals/ 125-150 fats/ 150-200 carbs/ 300 protein. At 4 weeks out I drop all carbs and daily macros run 2600-2800 cals/ 130 fats/ trace carbs / 280-300 protein. This will change again at the 2 week out point where I add in back small amounts of carbs and dail macros run 2200-2400 cals/ 130 fats/ 50-75 carbs/ 250-280 protein. At one week out the diet changes daily but basically calories continue to drop to about 1600-1800 daily.
Click to expand...
in my opinion, that 4 to 6 weeks is not long enough

will you be doing Nationals in Atlanta ?
 
I think you passed me in the hallway leading into the ballroom quick and looked at me like you knew me but before I could say anything you walked into the ballroom. I wish I could do Atlanta since I feel I have built up some momentum however as of right now I have not decided. Most likely I won't because my Wife is due on 10/26 with our first child and I promised her I was done competing for this year. We'll see...
 
I had no expectations for this show but wanted to at least make top 10 which I accomplished. Now the next step is top 5 and/or win. I think I am in a good spot to accomplish just this but I will now have to wait until next year.

There were 22 competitors in my class and I finished 9th. I feel realistically I should have been top 5 based off my observations of fellow competitors and from the comparison photos. Keep in mind that photos do not truly capture what is seen in person.

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