Its time to start logging again. This time it will be for the 2012 CO. State Championships. I'm currently weighing about 225lbs. I've uploaded a Current pic. I'm about 27 weeks out and actually have been dieting for last 2 months. I'm trying to stay leaner in the off season because of how slow my metabolism is.
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Road to the State
- Thread starter Sidney
- Start date
Jan 10, 2012
Back
I seemed to have done something to my back during hamstrings. It was super tight and was killing me during rows. Well see how it plays it out.
Pull ups-body weight
1 x 22
1 x 15
1 x 12
barbell rows-underhand
1 x 15- 275lbs
1 x 15 - 315lbs
1 x 9- 365lbs
1 x 15- 315 lbs
Seated hammer strength rows
1 x 15- 3 plates each side
1 x 12- 3 plates and a 25 each side
1 x 10- 4 plates each side
Pull downs 7's
1 x 12- 160lbs
1 x 12- 140lbs
1 x 12- 120lbs
1 x 12- 100lbs
1 x 12- 100lbs
1 x 12- 100lbs
Hyper extensions
1 x 15- bodyweight
2 x 12- 45lbs
1 x 8- 45lbs
30 mins of cardio
Back
I seemed to have done something to my back during hamstrings. It was super tight and was killing me during rows. Well see how it plays it out.
Pull ups-body weight
1 x 22
1 x 15
1 x 12
barbell rows-underhand
1 x 15- 275lbs
1 x 15 - 315lbs
1 x 9- 365lbs
1 x 15- 315 lbs
Seated hammer strength rows
1 x 15- 3 plates each side
1 x 12- 3 plates and a 25 each side
1 x 10- 4 plates each side
Pull downs 7's
1 x 12- 160lbs
1 x 12- 140lbs
1 x 12- 120lbs
1 x 12- 100lbs
1 x 12- 100lbs
1 x 12- 100lbs
Hyper extensions
1 x 15- bodyweight
2 x 12- 45lbs
1 x 8- 45lbs
30 mins of cardio
IslandGirl
Elite Member
Wow, for someone who may have done something to his back, that is a solid back workout!
Stretch, stretch and stretch.
Stretch, stretch and stretch.
Jan 11 2012
Shoulders And Triceps
Smith Machine Military Press
1 x 20-135lbs
1 x 20 - 225
1 x 15- 275
1 x 12- 295
1 x 9 - 315
Side Laterials Dumb bells
1 x 12- 70lbs
1 x 8- 75 lbs
1 x 10- 70lbs
Bent over dumb bell laterials
3 x 12- 50lbs
Close Grip Bench
1 x 15- 185lbs
1 x 15 - 205lbs
1 x 15- 225lbs
Single arm overhead tricep extensions(first time doing these and I didn't feel them as much as two arms.)
3 x 12- 40lb dumb bell
Rope Push Downs- 7's
7 x 12- 80lbs? I didn't really pay attention to weight, went more for pump/burn.
30 mins of cardio
Shoulders And Triceps
Smith Machine Military Press
1 x 20-135lbs
1 x 20 - 225
1 x 15- 275
1 x 12- 295
1 x 9 - 315
Side Laterials Dumb bells
1 x 12- 70lbs
1 x 8- 75 lbs
1 x 10- 70lbs
Bent over dumb bell laterials
3 x 12- 50lbs
Close Grip Bench
1 x 15- 185lbs
1 x 15 - 205lbs
1 x 15- 225lbs
Single arm overhead tricep extensions(first time doing these and I didn't feel them as much as two arms.)
3 x 12- 40lb dumb bell
Rope Push Downs- 7's
7 x 12- 80lbs? I didn't really pay attention to weight, went more for pump/burn.
30 mins of cardio
bigcruz
Registered
good luck brotha ill be following along
YEsterday was a rest day
Today Jan. 13, 2012
Had some back issues again today. Squats and Hack Squats were competely out of the question.
Leg Extensions
170lbs x 15
190lbs x 15
210lbs x 15
230lbs x 15
Leg Press-close stance
7 plates ea. side x 15
8 plates ea. side x 15
9 plates ea. side x 15
9 plates and a 25 x 12
10 plates ea side x 12.
Leg press-wide stance
3 x 15- 6 plates each side
Leg Extensions
3 x 15- 230lbs
Did the best I could with my back. Legs are somewhat sore.
Today Jan. 13, 2012
Had some back issues again today. Squats and Hack Squats were competely out of the question.
Leg Extensions
170lbs x 15
190lbs x 15
210lbs x 15
230lbs x 15
Leg Press-close stance
7 plates ea. side x 15
8 plates ea. side x 15
9 plates ea. side x 15
9 plates and a 25 x 12
10 plates ea side x 12.
Leg press-wide stance
3 x 15- 6 plates each side
Leg Extensions
3 x 15- 230lbs
Did the best I could with my back. Legs are somewhat sore.
Thank you!
stfuandliftbtch
Registered
nice man. impressive lifts for smith machine military and your rows..going to be posting any videos?
I will win I get stronger. I'm kinda weak right now. When I'm back to 315lbs seated barbell military press, and 405lb rows lol
stfuandliftbtch
Registered
I will win I get stronger. I'm kinda weak right now. When I'm back to 315lbs seated barbell military press, and 405lb rows lol
you are bro! in Jan. says you got up 315x9 on military! legit
That was on a Smith Machine. I personally do not consider the smith machine free weights but it is a step in the right direction.
Last edited:
D-Lats
Registered
Big Sid !! Glad your back ill be following need some pointers from you on how to win a bb show.
need some pointers from you on how to win a bb show.Jan 14, 2012-Arms
Single arm dumb bell Preacher Curls
35 x 15
40 x 12
45 x 12
50 x 9
Standing Barbell Curls
3 x 12- 100lbs
MAchine curl 7's
90 x 12
80 x 12
80 x 12
70 x 12
70 x 12
70 x 12
60 x 12
Triceps( light day)
Rope Pushdowns
110 x 15
130 x 12
130 x 12
Over head Dumbbell extensions-seated
3 x 12- 120lbs
Bench dips- bodyweight
1 x 22
1 x 20
1 x 20
30 minutes of cardio on a treadmill
Single arm dumb bell Preacher Curls
35 x 15
40 x 12
45 x 12
50 x 9
Standing Barbell Curls
3 x 12- 100lbs
MAchine curl 7's
90 x 12
80 x 12
80 x 12
70 x 12
70 x 12
70 x 12
60 x 12
Triceps( light day)
Rope Pushdowns
110 x 15
130 x 12
130 x 12
Over head Dumbbell extensions-seated
3 x 12- 120lbs
Bench dips- bodyweight
1 x 22
1 x 20
1 x 20
30 minutes of cardio on a treadmill
D-Lats
Registered
Can you post what your diet looks like right now?
Big Sid !! Glad your back ill be following
Hey buddy! Well I won my Novice Weight class at my show, but I did not win the Novice Mr. Colorado Overall
. Now that I've won Novice I cannot compete in that division again. It puts me in Open. I'm trying to be at the very least 10lbs heavier on stage. I have to be. I want to win this show so bad.Jan. 16, 2012-Chest, light biceps
Incline Press
135 x 20
225 x 15
275 x 12
295 x 10
315 x 10
315 x 8
Bench Press
275 x 15
315 x 12
315 x 10
Hammer Strength Incline
3 x 15- two 45's and a 25 each side
Peck deck flyes-7's
160 x 12
150 x 12
140 x 12
130 x 12
110 x 12
110 x 12
110 x 12
Single arm Preacher curl
35 x 15
40 x 12
50 x 8
50 x 8
Cable curls
3 x 12- don't remember weight
Machine Curls- 7's
7 sets x 12 reps- 100lbs
30 minutes of Cardio
Incline Press
135 x 20
225 x 15
275 x 12
295 x 10
315 x 10
315 x 8
Bench Press
275 x 15
315 x 12
315 x 10
Hammer Strength Incline
3 x 15- two 45's and a 25 each side
Peck deck flyes-7's
160 x 12
150 x 12
140 x 12
130 x 12
110 x 12
110 x 12
110 x 12
Single arm Preacher curl
35 x 15
40 x 12
50 x 8
50 x 8
Cable curls
3 x 12- don't remember weight
Machine Curls- 7's
7 sets x 12 reps- 100lbs
30 minutes of Cardio
I'm just eating alot of chicken, brown rice, whey, eggs, oatmeal, and all natural peanut butter. If your interested in a diet, which it is truly worth every penny. Try Totalpackageforums.com and use me as your referance.
D-Lats
Registered
I will bro thanks. Im eating like a slob at the moment lol!! I could use some guidance.
.Jan. 17, 2012 Ham and Calves, cardio
Standing single leg curls
35 x 15
55 x 12
75 x 12
85 x 12
85 x 12
Lying leg curls with Dumb bell
80 x 15
90 x 12
100 x 10
Seated Leg curls
170 x 12
190 x 12
210 x 8
Lying leg curls-machine
170 x 12
190 x 12
230 x 10
Seated Calve Raises
3 plate x 20 reps
3 plates and 25 x 15 reps
3 plates and 25 x 15 reps
DOnkey Calve Raises
3 sets x 20 reps-entire stack.
30 mins of cardio on incline treadmill
Standing single leg curls
35 x 15
55 x 12
75 x 12
85 x 12
85 x 12
Lying leg curls with Dumb bell
80 x 15
90 x 12
100 x 10
Seated Leg curls
170 x 12
190 x 12
210 x 8
Lying leg curls-machine
170 x 12
190 x 12
230 x 10
Seated Calve Raises
3 plate x 20 reps
3 plates and 25 x 15 reps
3 plates and 25 x 15 reps
DOnkey Calve Raises
3 sets x 20 reps-entire stack.
30 mins of cardio on incline treadmill
Jan 19, 2012- back cardio
Pull ups
1 x 20 reps- bodyweight
1 x 12- 25lbs added
1 x 10- 25lbs added
Underhand Barbell rows
15 x 315
12 x 365
8 x 405lbs ( was terribley heavy...should not have gone that heavy)
Hammer strength rows
1 x 15- 4 plates each side
2x 12- 4 plates + 25 each side
Wide grip pull downs 7's
12 x 160
12 x 140
12 x 130
12 x 120
12 x 110
12 x 110
12 x 110
Back Extensions
3 x 12- 25lb plate
30 mins of cardio
Pull ups
1 x 20 reps- bodyweight
1 x 12- 25lbs added
1 x 10- 25lbs added
Underhand Barbell rows
15 x 315
12 x 365
8 x 405lbs ( was terribley heavy...should not have gone that heavy)
Hammer strength rows
1 x 15- 4 plates each side
2x 12- 4 plates + 25 each side
Wide grip pull downs 7's
12 x 160
12 x 140
12 x 130
12 x 120
12 x 110
12 x 110
12 x 110
Back Extensions
3 x 12- 25lb plate
30 mins of cardio
ParadiseCup
Elite Member
Sid is a beast !I will win I get stronger. I'm kinda weak right now. When I'm back to 315lbs seated barbell military press, and 405lb rows lol
let's do it !!!Hey buddy! Well I won my Novice Weight class at my show, but I did not win the Novice Mr. Colorado Overall
Jan. 20, 2012- Shoulders, Triceps
Seated Barbell Military Press
15 x 135
10 x 225
12 x 275
8 x 295
8 x 295
Dumb bell Side Laterials
10 x 70 lbs ea arm
8 x 75 lbs ea arm
12 x 70 lbs ea arm
Bent over laterials
3 x 12-50lb ea arm
Front Raises
3 x 12- 35lb each arm
Barbell Shrugs
15 reps x 315
10 reps x 365
10 reps x 365
Two handed over head dumb bell extensions
3 set x 15 reps- 120lbs
Close Grip Bench
3 sets x 15 reps - 225lbs
Rope Push DOwns- 7's
7 sets x 12 reps- didn't keep track of weight on this one.
Seated Barbell Military Press
15 x 135
10 x 225
12 x 275
8 x 295
8 x 295
Dumb bell Side Laterials
10 x 70 lbs ea arm
8 x 75 lbs ea arm
12 x 70 lbs ea arm
Bent over laterials
3 x 12-50lb ea arm
Front Raises
3 x 12- 35lb each arm
Barbell Shrugs
15 reps x 315
10 reps x 365
10 reps x 365
Two handed over head dumb bell extensions
3 set x 15 reps- 120lbs
Close Grip Bench
3 sets x 15 reps - 225lbs
Rope Push DOwns- 7's
7 sets x 12 reps- didn't keep track of weight on this one.
Yesterday was a rest day.
Jan. 22, 2012- quads, calves
Leg Extensions
15 x 170
15 x 190
15 x 210
15 x 230
15 x 250
Leg Press
15 x 16 plates
12 x 18 plates
12 x 20 plates
12 x 20 plates
Lunges on Smith
3 sets x 12 reps- 135lbs
Hack squat isolated machine. (not the same as traditional hack).
3 x 12 reps- 380lbs.
Calve Press- on leg press
3 x 15- 380lbs
Seated Calve raises-plate loaded
3 x 15- 3 plates
Jan. 22, 2012- quads, calves
Leg Extensions
15 x 170
15 x 190
15 x 210
15 x 230
15 x 250
Leg Press
15 x 16 plates
12 x 18 plates
12 x 20 plates
12 x 20 plates
Lunges on Smith
3 sets x 12 reps- 135lbs
Hack squat isolated machine. (not the same as traditional hack).
3 x 12 reps- 380lbs.
Calve Press- on leg press
3 x 15- 380lbs
Seated Calve raises-plate loaded
3 x 15- 3 plates
Been sick for a few days but back at it lightly.
Jan 15. 2012 Chest-biceps
Incline Barbell
3 x 10- 315lbs
Bench Press
315 x 12
315 x 2( felt a sharp pain in left pec. so stopped.)
Machine Incline Flyes
3 sets x 15
Pec deck
7 sets x 12.
Barbell Curls
3 x 12- 100lbs
Dumb bell Curls
3 x 12- 45lbs
Machine Curls 7's
7 x 12
30 mins cardio
Jan 15. 2012 Chest-biceps
Incline Barbell
3 x 10- 315lbs
Bench Press
315 x 12
315 x 2( felt a sharp pain in left pec. so stopped.)
Machine Incline Flyes
3 sets x 15
Pec deck
7 sets x 12.
Barbell Curls
3 x 12- 100lbs
Dumb bell Curls
3 x 12- 45lbs
Machine Curls 7's
7 x 12
30 mins cardio
