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

Felt GREAT to get back in the gym last night! This is the week after competiton and i always consider the 2 weeks following competition as "transition" training. Last thing I need is to injjure myself by going right back into heavy/intense training. So I have to force myself to hold back and slowly ramp back up again.

9/4/12 - Chest/Delts/Triceps/Cardio

NO AM Cardio - Raining!

Leverage Pin Loaded Flye (pre-exhaust)
120 x 15
120 x 15
120 x 15

Barbell Bench Press (no lockouts! All reps under constant tension)
135 x 15
225 x 10
275 x 10
295 x 10
315 x 8 (had 10 to 12 reps easy if i wanted to)

Incline DB Press
80 x 10
90 x 10
100 x 8

Kneeling Most Muscular Cable Flye
60 x 15
60 x 12

Seated DB Delt Raises/Laterals/bent-over reverse flye giant set
25 x 20 (alternating) + 25 x 8 + 25 x 8
repeat
repeat

Standing Straight Arm Cable Lateral (arm in front of body)
10 x 15
10 x 15
10 x 15

Cable Tricep Pressdown (using inverted V handle)
50 x 20
80 x 15
100 x 12
120 x 10

Single Arm Reverse Cable Tricep Extension
30 x 15
30 x 15
30 x 15

PM Cardio: 20 minutes on stepmill doing intervals.
 
Lower back pumps have been nearly incapacitating the last 3 days. Post-contest water weight gain and my PCT regiment is what I am attributing this to but I have flushed most of that water out and I'm sitting at about 215lbs give or take. Looking lean, vascualr as all hell and exceptionall fully. I am running PCT since I ran 4 weeks of IML's Super DMZ RX 2.0 My PCT regiment includes .25mg arimidex/50mg clomid and Osta Rx by IML for 4 weeks.

9/5/12 Back/Traps/Biceps

No AM Cardio: RAIN!

Straight Arm Pulldowns using rope attachment (heavy cable station)
30 x 20
50 x 15
80 x 10

HS ISO Lateral High Row
1pps x 20
2pps x 15
3pps x 10 drop set 1pps x 10

HS ISO Lateral Row (performed standing/seat all the way down using narrow/neutral grip)
1pps x 15
2pps x 12
2pps x 12
2pps x 10

Strict Barbell Rows using wide overhand gripm, torso parallel to floor
Bar x 15
135 x 10
135 x 10
135 x 10

HS Plate Loaded Shrugs
1pps x 20
2pps x 20
2pps x 20

Barbell Upright Rows
40 x 15
60 x 15
80 x 15

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

Single Arm Cable Concentration Curls
30 x 15
30 x 15
30 x 15
 
The Wife has been eating all kinds of food and junk due to her pregnancy cravings. She's been on a Dilly Bar kick (for those who don't know what this is, a Dilly Bar is made by Dairy Queen and is basically a klondike bar on a stick but better!) she buys 3 boxe at a time and there are 6 bars in each! I promised her I wouldn't eat any of them and I have been very good post contest eating wise. So...I went to Cumberland Farms after eating my last meal last night and went and purchase and consumed the following in one sitting: 1 Snickers Ice Cream Bar, 1 Snickers Ice Cream Brownie, 1 M&M Ice Cream Cookie, 1 Reese's Peanut Butter Ice Cream Cup and 1 pint of Ben & Jerry's Carmel Chew Chew Ice Cream. I rarely EVER eat ice cream, let alone sweets. Dieting can do crazy friggen shit to you...glad I got it out of my system and I woke up this morning full as hell! I'll post pix in a bit...
 
HELLZ YEAH! Pats looked GOOD yesterday...granted it was the Tennessee Titans and only Week 1 but there was a lot of promising stuff to take away from that game.


Post competition "transition week" is over and "off-season" split begins TODAY. Priorities this off-season are to improve on my "v-taper", lower lower back/erectors and just improve over all. Body fat will stay UNDER 10% indefinitely...I love how I look this way and it will make prep for next year's competition season all that much easier. One of my strength goals for this off-season is to establish a new 1RM on my bench...hoping to get 430-440 for a single at some point. I would also like to go for a 585-600 deadlift but this will all depend on how healthy my back feels.

Anyways...had Maria's baby shower this past weekend...a few photos from the shower:
303511_280983535349089_544053949_n.jpg
423885_383421235064675_97111922_n.jpg
393202_383421321731333_1859975246_n.jpg
 
When I say my chest and shoulders were so pumped last night it was PAINFUL...I'm not kidding! After finishing my Incline DB Presses, I was so pumped throughout the pec/delt tie-in area that I almost couldn't lower the barbell to my chest on bench press!!! I honestly can say that last night was ABSOLUTEY without a doubt the sickest muscle pump I have ever achieved in the gym.

9/10/12 Chest/Cardio START OF "OFF-SEASON" Split!!!!

AM Cardo: 50 minutes fasted walking

(Pre-exhaust) Leverage Pec Flye Pin Loaded Machine
120 x 15
120 x 12
120 x 10

Incline DB Presses (all performed with pause at top just short of lockout with big squeeze)
80 x 10
100 x 10
120 x 10
110 x 8
100 x 6
90 x 8

Barbell Bench Press
135 x 8
225 x 8
275 x 8
295 x 6
315 x 4

HS ISO Wide Chest Press (performed same way as incline db presses)
225 x 15
225 x 12
225 x 10

Kneeling Cable Flyes with slight alternating cross over
50 x 15
50 x 12
50 x 10

PM Cardio: Stepmill intervals for 30 minutes.
 
Felt good to do some rack deads again last night. I stopped doing them at beginning of prep for the NA's because I didn't want to risk injury.

9/11/12 - Back/Cardio

AM Cardio: 50 minutes fasted walking

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

Rack Deadlifts (pulling from 3rd pin, about 2 inches below knee)
135 x 10
225 x 10
315 x 10
405 x 8

Leverage Plate Loaded Wide Grip Lat Pulldown (these are done with hard squeeze at bottom and slow negative to exaggerated stretch at top)
100 x 10
110 x 10
120 x 10
90 x 10

Single Arm HS ISO Lateral Row (using narrow/neutral grip) performed same way as leverage pulldowns
45 x 15
90 x 12
135 x 10

Single Arm HS D.Y. Rows (using wide underhand grip) performed same way as 2 previous exercises
45 x 15
90 x 12
100 x 10

Cybex Pin Loade pulldown (to top of chest, using narrow neutral grip)
130 x 10
150 x 10
150 x 10

DB Straight Arm Pullovers
80 x 15
90 x 12
100 x 10

Hyperextensions
BW X 10
10 x 10
20 x 10

PM CArdio: 30 minutes of stepmill intervals
 
First time training quads/hams in about 3 weeks last night. Took things easy because I need the ability to walk this weekend, too much stuff to do to be dealing with harsh DOMS but I still managed a solid session...

9/12/12 Quads/Hams/Calves/Abs

AM Cardio: 50 minutes fasted walking

Quad Extension warm-ups/pre-exhaust
50 x 25
50 x 25

Plate Loaded Leg Press (shoulder width stance, toes straight)
135 x 10
225 x 10
315 x 10
405 x 10
495 x 10
585 x 10 drop set to 315 x 10

Single Leg Quad Extensions (sets are for each leg)
30 x 25
30 x 25
30 x 25
30 x 25

Stiff Legged Barbell Deadlift
135 x 10
135 x 10
135 x 10

Seated Ham Curl
90 x 20
110 x 15
130 x 10

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

Seated Calf Raise
70 x 15
115 x 12
70 x 10

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

Hanging Leg Raise
x 15
x 15
x 15

NO PM Cardio.
 
Looking forward to training shoulders/traps on their own for the first time in ages tonight, should be fun. Early morning arm session down at Gold's in Pawtucket, RI and then I have to head down to New Haven, CT for a buddy's wedding. Have a good weekend everyone!
 
Ok, quick recap of Friday's Delt/Trap session...I started off with seated DB Shoulder Presses. Haven't done these probably in almost a year if i remember correctly...

9/14/12 - Delts/Traps
AM Cardio: 50 minutes fasted walking

Seated DB Shoulder Press
20 x 15
40 x 12
60 x 10
80 x 10
100 x 10 (yeah buddy! No spot either! hardest part is getting these fuggers into place to press)
90 x 10
80 x 10

Standing Strict DB Laterals (both arms simultaneously, pinkies up at top of rep)
20 x 20
30 x 15
35 x 10

Seated Front DB Raises (both arms simultaneously)
20 x 15
25 x 12
30 x 10

Reverse DB Flyes (performed sitting backwards on an incline bench)
30 x 10
35 x 10
35 x 10

Cable Laterals (sets are for each arm)
10 x 15
15 x 12
20 x 10

Barbell Shrugs (performed with 1 second pause at top of each rep)
135 x 15
225 x 10
315 x 10 drop set to 225 x 10 drop set to 135 x 10

Seated DB Shrugs
60 x 10
60 x 10
60 x 10

Upright EZ-Curl Rows
50 x 15
50 x 12
50 x 10

NO PM Cardio.
 
Saturday morning's arm session...had not done close grip bench presses for about a month, felt good to move some heavy weights.

9/15/12 - Arms/Forearms

CGBP
Bar x 30
135 x 20
225 x 10
315 x 8
335 x 6
295 x 6
275 x 6

Lying EZ-Curl Extensions
60 x 10
80 x 10
100 x 10
110 x 10

Seated Single Arm Overhead DB Extension superset with DB Kickbacks
30 x 15 + 30 x 10
35 x 12 + 30 x 10
35 x 10 + 30 x 10

Single Arm Reverse Cable Extension (performed as "blood starving" sets) heavy cable station
10 x 15
15 x 12
20 x 10
20 x 10
20 x 10

Seated DB Curl Pre-exhaust/warmup (both arms simultaneously)
25 x 15
30 x 12
35 x 10

EZ-Curls (performed by doing set of 10 with outer grips, rest 10 seconds and then complete 10 reps with inner grips)
75 x 10 + 75 x 10
85 x 10 + 85 x 10
95 x 10 + 95 x 10

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

Single Arm Cable Concentration Curl (FST-7)
10 x 10
15 x 10
20 x 10
25 x 10
30 x 10
30 x 10
30 x 10

Seated Alternating DB Hammer Curls (paused reps at full contraction)
30 x 20
35 x 18
40 x 16
45 x 12

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

DB Wrist Curls (performed as one giant set)
50 x 15
50 x 12
50 x 10
50 x 8

FIN

Snapped some photos post-training:
 
I need to check out your interview. Great photos of your wife and baby! She looks great! When is her due date? How exciting!

Great job on the DB shoulder presses. I agree, so difficult to get them up and in place. That is what I struggle with too on my working set. I can usually press no problem. Someone still needs to come up with a machine that will set the db's in place and alls you gotta do it sit underneath it, grap the dbs and release and start pressing. LOL That would be way cool!

Great progress pics too!
 
flynike said:
:rocker:
Click to expand...

:) Aww yea!

IslandGirl said:
I need to check out your interview. Great photos of your wife and baby! She looks great! When is her due date? How exciting!

Great job on the DB shoulder presses. I agree, so difficult to get them up and in place. That is what I struggle with too on my working set. I can usually press no problem. Someone still needs to come up with a machine that will set the db's in place and alls you gotta do it sit underneath it, grap the dbs and release and start pressing. LOL That would be way cool!

Great progress pics too!
Click to expand...

THANK YOU! My Wife is due 10/26 hence why I will not be competing at Nationals down in Hotlanta. Sucks because I was looking at the 2013 national show schedule and it will be about 7 months before I step on stage at the Jr. USAs :( At least it will give me ample time to make the improvements I need that should get me in to the top 5 and then hopefully a win to earn my pro status. The only way I'd be able to do Nationals this year would be if I were sponsored but still working on that ;)
 
Getting STRONG again! Hellz yea!

9/17/12 - Chest/Cardio
AM CArdio: 50 minutes fasted walking

Barbell Bench Press
Bar x 30
135 x 20
225 x 10
315 x 10 (easy!)
335 x 6 (easy!)
315 x 6
295 x 9 (wanted 10)
275 x 10

Incline DB Press (performed as a triple drop set, took about 15 seconds between sets, no lockout on reps, kept under constant tension)
100 x 8
90 x 6
80 x 10

HS ISO Wide Chest Press (all reps paused at peak contraction)
180 x 15
180 x 15

Leverage Pin Loaded Flye Machine (all reps paused at peak contraction)
125 x 15
125 x 15

Cable Most Muscular Flyes w/ slight alternating crossover
50 x 15
50 x 12
50 x 10

PM Cardio: 30 minutes doing stepmill intervals

Notes: CRAZY pump and vascularity continues to blow me away. I am using IML's Osta Rx and IML's Deca-Drol as part of my PCT from using the DMZ 2.0 while on contest prep. I know I am making huge gains right now in size and strength thanks to the post-contest anabolic window in addition to the clean diet and supplementation. I can honestly say this is the biggest/hardest and most vascular I have ever been, hands down. Stength, at least on pressing movements, seems to be gettng close to my all time high as well. I decided last night that in 2 weeks I will do a 1RM night on bench and see if I can break my personal best of 420 on the bench press. I am shooting for somewhere between 430-440lbs for a single.
 
No training last night....had to attend an infant CPR and First Aide class. Interesting and informative and I definitely feel better prepared in case of an emergency with my daughter.

Will be training legs and doing cardio this evening...
 
I have decided to make a slight modification of my off-season split and will train quads on their own day and hams/calves on their own on a seperate day. I did this last year and the improvements in my leg develpment were excellent. I feel like I am am spread too thin if I try to cram quads/hams/calves all in one day.

NEW SPLIT:

Monday - Chest/erectors/cardio
Tuesday - Quads/cardio
Wednesday - Back/erectors/cardio
Thursday - Hams/calves/abs/cardio
Friday - Delts/traps/erectors/cardio
Saturday - Arms/cardio optional
Sunday - OFF​
 
Felt great to move some heavy ass weight last night...

9/19/12 - Quads/cardio
NO AM Cardio - RAIN

Quad Extension Warm-ups/pre-exhaust
50 x 25
50 x 25

Plate Loaded Leg Press (shoulder width stance, toes slightly out)
225 x 10
405 x 10
585 x 10
765 x 10
855 x 6

Hack Sled (narrow stance/toes slightly out, bottomed out each rep and stopped just short of lock-out to keep constant tension - BRUTAL!)
185 x 10
275 x 10
365 x 10

Cybex Pin Loaded Seated Leg Press (feet together, toes straight)
210 x 20
210 x 10

Single Leg Quad Extensions
50 x 10
70 x 10
90 x 10

PM Cardio: 15 minutes on Stairmaster doing intervals​
 
SVT03DAL said:
I have decided to make a slight modification of my off-season split and will train quads on their own day and hams/calves on their own on a seperate day. I did this last year and the improvements in my leg develpment were excellent. I feel like I am am spread too thin if I try to cram quads/hams/calves all in one day.

NEW SPLIT:

Monday - Chest/erectors/cardio
Tuesday - Quads/cardio
Wednesday - Back/erectors/cardio
Thursday - Hams/calves/abs/cardio
Friday - Delts/traps/erectors/cardio
Saturday - Arms/cardio optional
Sunday - OFF​
Click to expand...
Sunday is football day my friend :)
 
Went HAM on hammies last night! ;)

9/20/12 Hamstrings/Calves/Abs
AM Cardio: 50 minutes fasted walking

Seated Hamstring Curls warm-up/pre-exhaust
50 x 25
70 x 25

Stiff Legged Deadlifts
135 x 15
185 x 10
205 x 10
225 x 10
255 x 10
275 x 8
295 x 6

Prone Leg Curls
90 x 10
110 x 10
130 x 10

Cybex Calf Sled
90 x 20
180 x 15
270 x 12
360 x 10
450 x 10

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

Cable Rope Crunches
100 x 34
110 x 33
120 x 33

Hanging Leg Raise
x 15
x 15
x 15

NO PM Cardio - had to get to birthing class with my Wife.
 
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