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

Muscle Gelz Transdermals
IronMag Labs Prohormones
Had to get creative with my back session this past Weds. My chest was still wicked sore and tight from the injury on Monday so it limited me to what movements I could do. I did not train last night because my Wife asked me to stay home due to the bad weather. I'll be training Saturday morning to make up for hte missed session.

3/6/13 Back

Rack Deadlifts (pulling from 4th pin/just belowe knee)
135 x 15
225 x 10
315 x 10
405 x 10
495 x 10

Seated Cable Row (narrow/neutral grip)
150 x 15
200 x 10
230 x 10
250 x 10

HS ISO Lateral Row (wide overhand grip)
90ps x 15
135ps x 12
180ps x 8

HS D.Y. Row (underhand narrow grip)
90ps x 10
90ps x 8
90ps x 8

Kneeling Straight Arm pulldown using rope attachment
100 x 20
100 x 15

Elliptical 20 minutes @ 85-90RPM
 
3/8/13 Hams/Calves/Abs/Cardio

Leverage Prone Leg Curl (plate loaded)
45 x 20
90 x 15
135 x 12
145 x 10
155 x8
165 x 6

HS Seated Ham Curl
45 x 20
90 x 10
90 x 10
100 x 8
100 x 6

Single Leg DB Lunges (sets are for each leg)
50 x 20
60 x 20
70 x 18

Hyper Extensions
BW x 10
15 x 10
25 x 10
35 x 10
45 x 10

TuffStuff Leg Press Calf Extension
45ps x 25
90ps x 20
135ps x 15
135ps x 15
180ps x 10
225ps x 10

Cable Crunches using rope attachment
60 x 34
70 x 33
70 x 33

Hanging Leg Raise
x 10
x 10
x 10

Elliptical 20 minutes @ 85-90RPM​
 
3/9/13 Triceps/Biceps/Forearms

Single Arm Cable Pull Down warm-ups
30 x 20
30 x 20

EZ-Bar Skullcrushers superset with EZ-Bar close grip press
50 x 15 + 15
80 x 10 + 10
100 x 10 + 10
70 x 10 + 10

Cable Pressdown w/ short straight bar attachment
100 x 10
110 x 10
120 x 10

Overhead Cable Rope Extension
50 x 20
60 x 15
70 x 12
80 x 10

DB Kickbacks
25 x 10
30 x 10
35 x 10

FST-7 Single Arm Reverse Cable Extension
30 x 15
40 x 10
50 x 7 x 5 sets

Cable Curls w/EZ-Bar attachment warmups
50 x 20
50 x 20

Alternating DB Curls (no supination)
25 x 20
35 x 18
45 x 12

Cable Curls w/ short straight bar attachment
105 x 10
155 x 6
125 x 8
105 x 10

FreeMotion Single Arm Concentration Machine Curl (pin loaded) FST-7 sets
20 x 10 x 7 sets

Alternating Incline DB Hammer Curls
25 x 20
35 x 16
45 x 12

DB Wrist Curl superest with Reverse EZ-Curls
50 x 15 + 50 x 15
50 x 12 + 50 x 12
50 x 10 + 50 x 10​
 
3/11/13 Back/Traps/Cardio

Leverage Wide Grip Lat Pulldown (plate loaded)
90 x 15
110 x 12
130 x 10
150 x 8
170 x 6

"Haney" Strict Barbell Rows (torso parallel to ground)
135 x 10
185 x 10
205 x 10
225 x 10

Old Skool Strict T-Bar Rows (torso parallel to ground, using 25lb plates for greater ROM)
145 x 10
195 x 10
245 x 10

Cable Pulldowns to top of chest (using "v" clip)
150 x 10
180 x 10
200 x 8

Seated Wide Underhand Grip Cable Rows
150 x 10
150 x 10
150 x 10

DB Shrugs
100 x 15
100 x 12
100 x 10

Elliptical 25 minutes 85-95 RPM
 
3/12/13 Quads/Calves/Cardio

Quad Extension warm-up/pre-exhaust
50 x 34
50 x 33
50 x 33

Proformance Hack Sled (regular stance)
BW x 15
45ps x 10
90ps x 10
135ps x 10
180ps x 10

TuffStuff Leg Press (regular stance)
2pps x 10
4pps x 10
6pps x 10
8pps x 5 drop set to 4pps x 10

Seated Pin Loaded Leg Press (feet together)
300 x 15
400 x 12
500(stack) x 10

HS Quad Extension (plate loaded, freekin' LOVE this piece of equipment!)
45 x 20
55 x 15
65 x 12
75 x 10
85 x 10
95 x 10

HS Calf Raise
90 x 20
135x 15
180 x 12
225 x 10

Smith Machine Elevated Calf Raises
135 x 10
225 x 10
315 x 10
405 x 10

Elliptical 25 minutes @ 85-95 RPM
 
3/13/13 Hams/Calves/Abs/Cardio

Leverage Prone Leg Curl
45 x 20
90 x 15
135 x 12
180 x 10
225 x 6

DB Stiff Legged Deadlift
50's x 15
80's x 10
100's x 10
120's x 10

HS Seated Ham Curl
45 x 20
90 x 15
100 x 12
100 x 10
100 x 10

DB Lunges (one leg at a time, sets listed are for each leg)
25's x 10
30's x 10
35's x 10

HyperExtensions
BW x 10
25 x 10
35 x 10
45 x 10

Tuff Stuff Leg Press Calf Extensions
90ps x 20
180ps x 15
270ps x 10 drop set 180ps x 10 drop set 90ps x 10

Matrix Cable Crunches with Rope attachment
60 x 34
70 x 34
80 x 34

Hanging Leg Raise
x 15
x 15
x 15

Elliptical 25 minutes, level 3, 85-95 RPM
 
Took it real easy, light and slow while training chest last night. After re-injuring my pec/tendons the previous week while doing barbell bench presses, I decided to lay off any type of barbell or dumbbell pressing for a while to allow everything to properly heal. All chest training will be completed with Hammer Strength of similar machines, cables and flye machines and also bodyweight movements such as dips and various pushups etc. Everything went exceptionally well last night, no pain and I manageda spectacular pump in the pecs. Felt great!

3/14/13 Chest/Delts/Cardio

Matrix Most Muscular Flye
70 x 20
90 x 15
110 x 12
130 x 10

HS ISO Lateral Bench Press
45ps x 20
70ps x 10
80ps x 10
90ps x 10

HS Iso Lateral Incline Press
45ps x 20
70ps x 15
80ps x 12
90ps x 10

BW Dips
x 20
x 15
x 15

Barbell Front Raise
50 x 15
50 x 12
50 x 10

Matrix Single Arm Cable Reverse Flye
30 x 15
30 x 12
30 x 10

Single Arm Bent-over Reverse DB Flye (stationary hand holding onto bench)
20 x 10
30 x 10
40 x 10

Standing Strict/Straight Arm DB Laterals
20 x 15
25 x 12
30 x 10

Matirx Cable Laterals
30 x 15
30 x 12
30 x 10

Wide Grip Upright EZ-Bar Rows
50 x 10
50 x 10
50 x 10

Elliptical 25 minutes, level 5, 90-95 RPM​
 
3/16/13 Arms/Cardio

Single Arm Cable Extension warm-up w/ rope attachment
30 x 25
30 x 25

EZ-Bar Skullcrushers superset with EZ-Bar close grip press
50 x 15 + 15
80 x 12 + 12
100 x 10 + 10
110 x 8 + 8

Single Arm Overhead DB Extension (seated)
35 x 10
40 x 10
45 x 10

Strict DB Kickbacks
25 x 10
30 x 10

Kneeling Overhead Cable Rope Extensions
50 x 20
60 x 15
70 x 12
80 x 10

BW Bench Dips
x 20
x 20

Cable Curl warm-up using short/straight bar attachment
25 x 25
25 x 25

Narrow Grip Strict Barbell Curls
Bar x 10
95 x 10
115 x 6 (I stopped here because I was experiencing some pain/discomfort in my elbows, most notable my right elbow)

Standing Alternating DB Curl w/supination
25 x 20
35 x 20
45 x 16

Single Arm Cable Concentration Curl
25 x 10
30 x 10
40 x 10
40 x 5 + 30 x 5 + 20 x 5 (triple drop set)

Seated Alternating Strict DB Hammer curls w/pause
25 x 20
35 x 20
45 x 20

Cable Wrist Curls
30 x 20
40 x 15
50 x 10

Elliptical 30 minutes, levels 3 and 5, 90-100 RPM average.
 
How the pec/tendons doing? :sorry:I felt like I have injured my left shoulder a little last week :geewhiz:Planning on taking it little easy this week w chest/shoulders days
 
flynike said:
How the pec/tendons doing? :sorry:I felt like I have injured my left shoulder a little last week :geewhiz:Planning on taking it little easy this week w chest/shoulders days
Click to expand...

It's feeling better but just to play it safe...I am laying off any Dumbbell or Barbell pressing at least for duration of this prep. I will start back slowly after when I prep fro the second show and hopefully ramp up for the Team U. I replaced all of my heavy DB/BB pressing with Hammer Strength machine work. Fortunatley I have enough size in my chest, just need to keep symmetry and shape etc.

Sorry to hear about your shoulder...make sure to always do your rotator cuff warmups. Heal soon!
 
3/18/13 Back/Traps/Cardio

Rack Deadlifts (4th pin just below knee)
135 x 20
225 x 15
315 x 12
405 x 10
495 x 10

HS ISO Lateral Row (narrow/neutral grip)
90ps x 15
135ps x 12
180ps x 8 drop set to 90ps x 10

HS ISO Lateral Front Pulldown (reverse grip)
90ps x 10
90ps x 10
90ps x 10

HS D.Y. Row
90ps x 10
90ps x 10

Kneeling Single Arm Cable Pulldown
50 x 20
80 x 15
100 x 10

Kneeling Straight Arm Pulldown
100 x 15
100 x 12
100 x 10
100 x 10

DB Shrugs (completed as a rest/pause set)
100 x 10 x 10 x 10

Treadmill 20 minutes 4.0 incline, 4.5mph. Did not do elliptical because of being sick.
 
3/19/13 Quads/Calves/Cardio

Quad Extension Warm-ups
50 x 25
50 x 25

TuffStuff Leg Press (regular stance)
90ps x 20
180ps x 15
270ps x 10
Quintuple Drop Set: 225ps x 5 + 180ps x 5 + 135ps x 5 + 90ps x 5 + 45ps x 5

TuffStuff Hack Sled (feet together, all reps bottomed out)
45ps x 20
45ps x 15
45ps x 10

Single Leg Press (sets are for each leg)
100 x 20
160 x 15
200 x 10

HS Quad Extension
45ps x 20
75ps x 15
100ps x 10
110ps x 10

HS Calf Raise
90 x 15 warm up
90 x 12 warm up
180 x 8
180 x 8
180 x 8
180 x 8

Elevated Calf Raises on Smith Machine
135 x 10
225 x 10
315 x 10
315 x 10

Elliptical 20 minutes on level 5, 90-100 RPM
 
Probably should have skipped this workout since I think this is what sent me off the deep end with being sick but hindsight is always 20/20 right?

3/20/13 Hamstrings/Abs

Barbell Stiff Legged Deadlift
135 x 20
225 x 10
275 x 10
285 x 8
315 x 6

Seated Ham Curl
90 x 15
110 x 12
130 x 10
150 x 8

Cybex Single Leg Curl
50 x 10
70 x 10
90 x 10

Single Leg DB Lunge (sets are for each leg)
30 x 10
30 x 10
30 x 10

HyperExtensions
BW x 10
20 x 10
30 x 10
40 x 10

Barbell Roll-outs (first time doing these and LOVED them!)
x 10
x 10
x 10

Kneeling Cable Crunches using rope attachment
100 x 34
100 x 34
100 x 34


Hanging Leg Raise
x 15
x 15
x 15​
 
Started back on my pre-contest training split this week...

3/25/13 Chest/Delts (was too late to do cardio, gym closing at 10pm so I did not have time).

FreeMotion Flye Machine warm-up/pre-exhaust
50 x 20
80 x 15
100 x 10

"Most Muscular" Cable Flye Pre-Exhaust
50 x 20
50 x 15
50 x 10

HS Incline Press
45ps x 20
70ps x 15
80ps x 12
90ps x 10
115ps x 10

HS ISO Seated Bench Press
90ps x 10
70ps x 10
60ps x 10

Flat DB Press (to see how my previously injured pec was feeling) fortunately felt no pain
80 x 8
80 x 12

BW Dips x 15 x 15 x 15

Barbell Front Raises
50 x 10
60 x 10
70 x 10

Single Arm Bent-over DB Reverse Flye (non-working hand supported on bench)
25 x 15
30 x 12
35 x 10

Single Arm Reverse Cable Flye
20 x 10
30 x 10
20 x 10

Seated Strict Straight Arm DB Laterals
20 x 10
25 x 10
20 x 10

Single Arm Behind the back cable laterals
20 x 10
20 x 10
20 x 10

HS Shoulder Press (again to feel out my previously injured pec/shoulder)
45ps x 15​
 
3/26/13 Quads/Hams, 40 days out

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

TuffStuff Leg Press (regular stance)
45ps x 20
90ps x 15
135ps x 12
180ps x 10
225ps x 10
270ps x 10
360ps x 8
450ps x 6

TuffStuff Hack Sled (narrow stance ATG)
Empty x 15
45ps x 12
90ps x 10

HS Quad Extension
50ps x 20
75ps x 15
100ps x 12
110ps x 10

DB Stiff Legged Deadlift
50ps x 10
80ps x 10
100ps x 10

HS Seated Ham Curl
45 x 20
55 x 15
65 x 12
75 x 10

HyperExtensions
BW x 10
15 x 10
25 x 10
35 x 10
45 x 10

Single Leg DB Bench Lunges
BW x 10
10ps x 10
 
flynike said:
40 days!!!!! :)
Click to expand...

YES!!! :)

Killer training last night...felt great and tons of energy! I trained back/traps at Gold's Milford, came home to eat dinner and let me Wife settle in with the baby and then headed over to Olympic Fitness North Attleboro to bang out my cardio session.

3/26/13 Back/Traps Maintenance/ Cardio

Leverage Wide Grip Lat Pulldown (plate loaded)
100 x 20 warmup
100 x 15 warmup
120 x 10
140 x 10
Triple drop set 160 x 6 drop to 140 x 6 drop to 120 x 6

Strict EZ-Bar Rows
100 x 20
115 x 15
135 x 10

Seated Cable Rows w/ underhand wide grip
150 x 15
150 x 12
150 x 10

"V" Handle Cable Pulldown (to top of chest)
150 x 10
150 x 10
150 x 10

Strict DB Rows
100 x 10
120 x 10

HS ISO Lateral Rows using narrow/neutral grip
90ps x 15
Triple Drop Set 135ps x 8 drop to 90ps x 8 drop to 45ps x 8

Kneeling Straight Arm Pulldowns using rope attachment
100 x 20
100 x 15
100 x 10

DB Shrugs (performed as a rest/pause set)
100 x 10 + 100 x 10 + 100 x 10

Cardio: 30 minutes elliptical, level 5, 90-100 rpm average
 
3/28/13 Calves/Abs/Cardio

Smith Machine Elevated Calf Raises
Bar x 20
135 x 15
225 x 12
315 x 12
405 x 10
Quadruple Drop Set 405 x 6 drop to 315 x 6 drop to 225 x 6 drop to 135 x 6

HS Seated Calf Raise
90 x 10
135 x 10
180 x 8
135 x 10
90 x 10

Single Leg Calf Extensions using TuffStuff Leg Press
45ps x 15
45ps x 12
45ps x 10

Barbell Rollouts
x 10
x 10
x 10

Life Fitness Ab Crunch Bench (first time using this machine)
10 x 25
10 x 25
10 x 25
10 x 25

Hanging Leg Raise
x 15
x 15
x 15

Cardio: Elliptical 30 minutes on level 5, 90-100 RPM Average
 
3/29/13 Arms/Forearms/Cardio

Cable Curl Warm-ups (using short straight bar attachment)
50 x 25
50 x 25
50 x 25

Alternating DB Curl w/supination
35 x 20
40 x 20
45 x 20
50 x 18
55 x 12

FreeMotion Unilateral Leaning Cable Curls (both arms simultaneously) all reps paused/squeezed at full contraction
25 x 15
35 x 15
45 x 15

Seated Alternating DB Hammer Curls - all reps paused/squeezed at full contraction
35 x 20
40 x 18
45 x 16

Cable Pressdown/Extension warm-ups using rope attachment
60 x 25
60 x 25
60 x 25

EZ-Bar Skullcrushers superset with EZ-Bar Close Grip Press
85 x 15 + 15
85 x 12 + 12
85 x 10 + 10

Seated Single Arm Overhead DB Extension
35 x 10
35 x 10
35 x 10

Cardio: 15 minutes on elliptical at fast pace (did not have time to do full 30 minutes)

3/30/13 A.M. I completed 1 hour of fasted brisk walking for cardio.
 
4/2/13 Hams/Quads/Cardio (could not believe how much harder quad training was after doing hams first)

HS Prone Leg Curl (plate loaded)
45 x 20
90 x 15
135 x 12
180 x 10
225 x 10

Barbell Stiff Legged Deadlifts
135 x 10
225 x 10
275 x 10
295 x 10
315 x 6

HS Seated Ham Curl (plate loaded)
45 x 15
70 x 12
80 x 10
90 x 10

Single Leg DB Bench Lunges
BW x 10 each leg
10 in each hand x 10
15 in each hand x 10

Tuff Stuff Leg Press (regular stance)
1pps x 20
2pps x 15
3pps x 12
4pps x 10
5pps x 10

Tuff Stuff Hack Sled (narrow stance, bottomed out each rep)
BW x 15
1pps x 12
2pps x 10

HS Quad Extension (plate loaded)
100 x 20
150 x 15
200 x 12
220 x 10

Hyper Extensions
BW x 10
25 x 10
35 x 10
45 x 10

Cardio: 30 minutes walking on treadmill at 4.5mph/4.5 incline - cardio is always optional after my leg sessions but from now on I'll just walk on treadmill instead of skipping all together. There's no way I could do the elliptical after my leg sessions, or at least not with the intensity that I prefer/need.
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
SVT03DAL said:
Started back on my pre-contest training split this week...

3/25/13 Chest/Delts (was too late to do cardio, gym closing at 10pm so I did not have time).

FreeMotion Flye Machine warm-up/pre-exhaust
50 x 20
80 x 15
100 x 10

"Most Muscular" Cable Flye Pre-Exhaust
50 x 20
50 x 15
50 x 10

HS Incline Press
45ps x 20
70ps x 15
80ps x 12
90ps x 10
115ps x 10

HS ISO Seated Bench Press
90ps x 10
70ps x 10
60ps x 10

Flat DB Press (to see how my previously injured pec was feeling) fortunately felt no pain
80 x 8
80 x 12

BW Dips x 15 x 15 x 15

Barbell Front Raises
50 x 10
60 x 10
70 x 10

Single Arm Bent-over DB Reverse Flye (non-working hand supported on bench)
25 x 15
30 x 12
35 x 10

Single Arm Reverse Cable Flye
20 x 10
30 x 10
20 x 10

Seated Strict Straight Arm DB Laterals
20 x 10
25 x 10
20 x 10

Single Arm Behind the back cable laterals
20 x 10
20 x 10
20 x 10

HS Shoulder Press (again to feel out my previously injured pec/shoulder)
45ps x 15​
Click to expand...
dont go lower than 6 probly never have problems again..
.hey if you leave your butt at the end of the seat on hs incline presses and lean back into the back pad makes it more of a chest move than shoulder....your model may be diff than mine...
haney rows are the only real rows...but fuck what a ego crusher
 
KILLEROFSAINTS said:
dont go lower than 6 probly never have problems again..
.hey if you leave your butt at the end of the seat on hs incline presses and lean back into the back pad makes it more of a chest move than shoulder....your model may be diff than mine...
haney rows are the only real rows...but fuck what a ego crusher
Click to expand...

WERD, thanks KOS.

D-Lats said:
Great log ill be stealing some of these workouts:) good luck bro!
Click to expand...

Thank you!
 
4/3/13 Back/Trap Maintenance/Cardio

Rack Deadlifs (at knee)
135 x 20
225 x 15
315 x 12
405 x 10
495 x 10

FreeMotion Wide Grip Lat Pulldown (pin loaded)
100 x 20
160 x 10
200 x 8

Seated Cable Row (underhand grip with short straight bar)
100 x 15
120 x 12
140 x 10

HS ISO Lateral Low Row
45pps x 15
90pps x 12
90pps x 10

FreeMotion Seated Row (overhand wide grip, pin loaded)
100 x 10
100 x 10
100 x 10

FreeMotion Pulldown (narrow/neutral grip to top of chest)
100 x 10
110 x 8
120 x 8

DB pullovers
80 x 15
100 x 10

Kneeling Straight Arm Pulldowns (using short straight bar attachment)
100 x 15
100 x 15

DB Shrugs
100 x 15
80 x 12
80 x 10

Elliptical 30 minutes, level 5, 90-100 RPM
 
4/4/13 Calves/Abs/Cardio

Smith Machine Elevated Calf Raises
BW x 20
135 x 15
225 x 12
315 x 10
405 x 10 drop set 225 x 10

HS Seated Calf Raise
90 x 15
135 x 10
180 x 10
135 x 10

Kneeling Cable Crunch with rope attachment (heavy cable station)
60 x 34
70 x 34
60 x 34

Barbell Rollouts
x 10
x 10
x 10

LifeFitness Ab Crunch Machine (plate loaded)
10 x 34
10 x 34
10 x 34

Hanging Leg Raise
x 15
x 12
x 10

Elliptical 30 minutes, level 5, 90-100 RPM
 
4/5/13 Arms/Cardio

Cable Rope Pressdown/Extension warm-up
50 x 50
50 x 50

EZ-Bar Skullcrushers superset with EZ-Bar Close grip press
115 x 10 + 10
115 x 12 + 12
115 x 15 + 15

Single Arm Seated Overhead DB Extension
25 x 10
30 x 10
35 x 8

DB Kickbacks
25 x 10
30 x 10
35 x 10

Reverse Cable Extension (peformed as "blood starving sets")
30 x 15
30 x 15
30 x 15
30 x 12
30 x 10

Cable Curl using short/straight bar attachmetn warm-up
50 x 25
50 x 25

Short bar strict BB curl
50 x 10
60 x 10
70 x 10
80 x 10


Leaning Cable Curl w/pause & squeeze (unilateral)
30 x 15
40 x 15
50 x 12

Pad Supported Cable Concentration Curl (single arm)
15 x 15
20 x 12
25 x 8 drop set to 10 x 15

Cross-Body DB Hammer Curls
50 x 20
60 x 18
70 x 16

Reverse EZ-Curl
50 x 15
60 x 12
70 x 10

DB Wrist Curl Giant Set
50 x 15 x 12 x 10

Standing DB Wrist Curls (DB's held along side of body)
35 x 15
35 x 12
35 x 10

Cardio: Elliptical 15 minutes at fast pace
 
4/8/13 - Chest/Delts/Cardio - 27 days out. - Decided I would throw in some light DB pressing to feel things out. Haven't done any DB or BB pressing for about 5 weeks now to let my pec injury heal.

LifeFitness Machine Flye
75 x 20
105 x 15
120 x 12
135 x 10

Flat DB Press (all slow/controlled reps with pause/squeeze at top, feeling things out)
80 x 10
90 x 10
100 x 10
110 x 8 everything feels good but played it safe and stopped here

HS ISO Wide Chest Press (all reps paused/squeezed at top)
2pps x 12
3pps x 8 drop set to 2pps x 8 drop set to 1pps x 8

BW Dips
x 15
x 12
x 10

Most Muscular Cable Flye superset with Diamond Pushups
50 x 15 + 10
50 x 15 + 10
50 x 15 + 10

Barbell Front Raise
50 x 10
60 x 10
70 x 10

Single Arm Bent-over Reverse DB Flye
30 x 15
35 x 12
40 x 10

Seated Shoulder Press (facing pad) on pin loaded shoulder press machine
50 x 20
75 x 15
100 x 10

LifeFitness Reverse Flye Machine
82.5 x 15
97.5 x 12
105 x 10

Behind the back Cable Laterals
20 x 15
30 x 12
40 x 6 drop set to 20 x 8 drp set to 10 x 10

Seated Straight Arm DB Laterals
20 x 10
20 x 10

Cardio: 30 minutes elliptical level 5, 90-100 RPM average
 
4/9/13 Quads/Hams/Cardio

AM Cardio: 30 minutes fasted walking
Afternoon Cardio: 30 minutes walking

Quad Extension warm-up
50 x 25
50 x 25

Tuff Stuff Leg Press (regular stance)
1pps x 20
2pps x 15
3pps x 12
4pps x 10
5pps x 10

Tuff Stuff Hack Sled (feet together, all reps bottomed out)
BW x 10
1pps x 10
2pps x 10

HS Quad Extension (plate loaded)
100 x 20
150 x 15
200 x 12
250 x 10

Single Leg DB Bench Lunges
BW x 10
10 x 10
15 x 10

Prone Leg Curl
50 x 20
100 x 15
150 x 10 drop set to 50 x 10

Seated Ham Curl (all reps paused and squeezed at peak contraction)
45 x 15
55 x 12
65 x 10

Hyper Extension
BW x 10
15 x 10
25 x 10
35 x 10
45 x 10

PM Cardio: 30 minutes treadmill. 4.3mph/4.5 incline
 
4/10/13 Back/Traps/Cardio - 25 days out

Leverage Wide Grip Lat Pulldown (plate loaded)
100 x 20
130 x 15
150 x 12
170 x 8 dropset to 90 x 10

Haney Strict Barbell Rows
135 x 10
135 x 10
135 x 10

Seated Cable Rows using narrow/neutral grip
150 x 15
180 x 12
200 x 10

HS ISO Lateral Row using overhand wide grip (performed rest/pause style)
2pps x 15 x 12 x 10

HS D.Y. Row
1pps x 15
2pps x 8
1pps x 15

Seated Cable Pulldowns to top of chest using butterfly attachment
150 x 10
150 x 10
150 x 8

Kneeling Straight Arm Pulldown using rope attachment
100 x 20
100 x 15
100 x 12
100 x 10

Kneeling Single Arm Pulldwon using C attachment
60 x 10
80 x 10
100 x 10

Barbell Shrugs (all reps paused at top)
135 x 15
185 x 12
205 x 10
225 x 10

Plate Shrugs usng 45lbs plate in each hand held in front of body
x 25
x 25

Cardio: 30 minutes elliptical on level 5, 90-100 RPM average
 
4/11/13 Calves/Abs/Cardio - 24 days out

HS Seated Calf Raise
45 x 20
90 x 15
135 x 10
180 x 10
225 x 8 drop set to 90 x 10

TuffStuff Leg Press Calf Extensions
2pps x 20
3pps x 15
4pps x 10 drop set to 2pps x 10

Barbell Rollouts
x 15
x 12
x 10

Kneeling Cable Crunches using rope attachment
60 x 34
60 x 33
60 x 33

LifeFitness Ab Crunch Machine
10 x 34
10 x 33
10 x 33

Hanging Leg Raises
x 15
x 12
x 10

Elliptical 30 minutes, level 5, 90-100 RPM average
 
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