Wednesday: Off
2mi to bus stop
10mi cycle to work
9mi home
Thursday: Chest/Back Accumulation
Cycling: 3mi
A1) DB Bench; 50x20, 50x20
A2) Seated Row; 11x20, 11x20
B1) Decline DB Bench; 50x20, 50x20
B2) Triangle Lat Pulldown; 110x20, 110x20
C1) Hi/Lo Cable Crossover; 5x25
C2) Dual Straight Arm Pulldown; 5x25
C3) DB Shrugs; 50x25, 60x12
*All reps as explosive as possible
Friday: Arms/Shoulders
Cycling: 2mi
A1) Shoulder Press Lockout on Smith: 3 sets of 3 @ 140 on the bar
B1) Mid-Range Partial Curls: 60x3, 80x3, 90x3
C1) Mid-Range Partial Skulls; 60x3, 70x3, 80x3
EDT: DB Standing Curl, OH Extension, Lateral Raise, Front Raise: 15 minutes
*Groups of 5 minutes without dropping weight.
25x5, 20x5, 20x5
D1) Assisted Dips; 25 reps
D2) Assisted Chins: 25 reps
Saturday: Legs Intensity/Density
Cycling: 18 miles
A1) Squat; 45x10, 95x5, 135x5, 185x5, 225x5, 225x5, 225x3.5
*Working on depth with 225, last set was reallying trying to go deep
A2) RDL; 95x5, 135x5, 185x5, 225x5, 225x5, 225x5
B1) Leg Ext EDT; 190lb
B2) Lying Leg Curl EDT; 100lb
*15min, 12 sets
C1) Standing Calf Machine; 250x5, 210x5, 170x5+5 explosive
Monday: Chest/Back Intensity/Density
Cycling: 24 miles
A1) DB Bench; 50x5, 65x5, 85x5, 85x5, 85x5
A2) Wt. Pullups; 5, 15x5, 30x5, 30x5, 30x5
B1) I.DB Bench 15m EDT; 60 x 6, 6, 6, 6, 6, 6, 6, 5, 5, 5
B2) I.CSR 15m EDT; 60 x 6, 6, 6, 6, 6, 6, 6, 5, 5 ,5
C1) Cable CrossOver; 5 x 15, rp 7, rp 8
C2) Kneeling Straight Arm LPD; 12 x 15, rp 5, rp 5, rp 5
Tuesday: Legs Accumulation
Cycling: 13 miles
A1) Squat; 115x50, 135x50
B1) Leg Ext; 100x25, 100x25
B2) Leg Curl; 70x25, 70x25
C1) Calf Raise on Leg Press; 200x25, 200x25, various foot placements
D1) Seated DB Shrugs; 70x15, rp 8, rp 7
Wednesday:
Cycling: 19 miles total
Thursday: Chest/Back Accumulation
A1) DB Bench; 50x20, 50x20
A2) Seated Row; 12x20, 15x20
B1) Decline DB Bench; 60x15, 60x16
B2) LPD Triangle Grip; 110x20, 110x20
C1) Cable Flye; 5x25
C2) Dual Cable Straight LPD: 5x25
C3) Seated DB Shrug; 50x25
Total Cycling: 11 miles
Friday: Legs Intensity/Density
A1) Squat; 10, 45x10, 135x5, 185x5; 225x5, 225x5, 225x5
A2) RDL; 45x5; 135x5, 185x5, 225x5, 225x5, 225x5
B1) Leg Ext EDT 15min; 190lb x 5 x 12 sets
B2) Seated Leg Curl EDT 15min; 110 x 5 x 12 sets
C1) Leg Press Calf Raise Rest Pause; 290-390-290; 10-10-10 various positions
Sunday: Arms/Shoulders
A1) Shoulder Rack Lock-Out; 125x3, 135x5, 155x3
B1) Preacher Curl Mid-Range Partials; 70x3, 80x3, 90x3
B2) Skulls Mid-Range Partials; 70x3, 80x3, 90x3
C1) DB Curl/OH Ext/Lateral Raise/Front Raise EDT 15min; 20x5, 20x5, 20x5
*Not putting DB’s down for 5 sets then rest.
D1) Dip Machine; 1x25
D2) Close Grip Chins; 1x25
Total Cycling: 18 miles
Monday: Chest/Back Intensity/Density
A1) Bench Lock Out; 185x3, 225x2, 245x3
B1) Explosive T-Row; 70x3, 90x3, 135x3
C1) DB Bench; 55x5, 70x5, 85x5, 85x5, 85x7.5
C2) Wt.Pullup; 10, 20x5, 30x5, 30x5, 30x6
D1) DB I.Bench EDT; 70x5, 5, 5, 5, 5, 5, 5, 5, 5, 3 (3360)
D2) DB I.CSR EDT; 60x5, 5, 5, 5, 5; 65x5, 5, 5, 5, 5 (3125)
E1) Cable Flye; 6x12, rp8, rp5, rp5
E2) Cable Straight LPD: 12x12, rp8, rp5, rp5
E3) Seated DB Shrug; 60x15, rp5, rp5, rp5
Total Cycling: 18 miles
Tuesday: Legs Accumulation
A1) Power Clean; 95x3, 115x3, 135x5
B1) Squat; 115x50, 135x50 *no racks this time!
C1) Leg Curl; 80x25, 80x25
C2) Leg Ext; 110x25, 110x25
D1) LP Calf Raise; 200x25, 200c25 *various foot positions
Total Cycling: 20 miles
Wednesday:
Total Cycling: 19 miles
Thursday: Chest/Back Accumulation
A1) Floor Press; 135x5, 185x5
A2) BO Row; 135x5, 135x5
B1) DB Bench; 55x20, 55x20…some rp
B2) Seated Row; 15x20, 15x20
C1) DB D.Bench; 55x20, 55x20…some rp
C2) Triangle LPD: 120x20, 120x20
D1) Cable Fly; 5x25
D2) Dual Cable Straight LPD; 5x25
D3) Seated Shrug; 50x25
Total Cycling: 11 miles
Friday: Arms/Shoulders
A1) Shoulder Lock Out; 95x3, 115x3, 135x3
B1) EZ Curl Mid-Range Partials; 65x3, 75x3, 85x3
B2) EZ Skulls Mid-Range Partials; 65x3, 75x3, 85x3
C1) EDT 15min DB Curls/OH Ext/Lateral Raise/Front Raise; 20-25x5 x 3 sets x 5 sets
D1) Close Chins; 25
D2) Dips; 25
Total Cycling 21 miles
Saturday: Legs Intensity/Densit
A1) Squat; 135x5, 185x5, 225x5, 225x5, 225x5
A2) RDL; 135x5, 185x5, 225x5, 225x5, 225x5
B1) EDT 15min Leg Ext; 190x5 x 15 sets
B2) EDT 15min Leg Curl; 110 x 15 sets
C1) Calf Machine; 250 x 10/10/10
Total Cycling: 18 miles
Monday: Chest/Back Intensity/Density
A1) Bench 1RM: 125x1
A2) BO Row 1RM: 185x1
B1) DB Bench; 55x5, 70x5, 85x5, 85x5, 85x7
B2) Wt Pullup; 5, 15x5, 30x5, 30x5, 30x6
C1) DB I.Bench EDT 15min; 65x6, 65x6, 65x6, 65x6, 65x6, 65x6, 65x5, 65x5, 65x4, 65x3
C2) DB I.CSR EDT 15min; 65x6, 65x6, 65x6, 65x6, 65x6, 65x6, 65x5, 65x5, 65x4, 65x3
D1) Cable CXO; 6x12, rp8, rp5, rp5
D2) Cable Str8 LPD; 12x15, rp7, rp8
D3) Seated DB Shrugs: 55x12, rp8, rp5, rp5
Total Cyling: 21mi
always impressive. Thanks for keeping up with this!
Thanks. I do what I can do…progressing little by little…
Current Stats:
Ht: 5’5.5"
Wt: 150lb
Bf: 6.2% via 7-site
Changes:
From 143 at 8.8% to 161 at 9.5% (was carbed up one day to 164)
Now 150lb at 6.2%. So about a 15-20lb lean mass gain depending on carbed up state (as a skinny runner my diet was a lot of carbs).
Currently cutting for a show, either bantam or lightweight. I know the “purists” will tell me to screw that and just “get big”. I’m 31 years old. I have no desire to be 200lbs. I know that easy muscle gain does not happen at my age. So I take what I can get. Long term I’d like to see 180, 10% and 165 stage ready. I’ll probably be a master by then…
Tuesday: Legs Accumulation
A1) Squat; 115x50, 150x50 *had to rack it and breath twice, once at 25 and once at 50. Yeah that’s 50 reps with my bodyweight on the bar…
B1) Leg Ext: 110x25, 110x25
B2) Leg Curl; 70x25, 80x25
Running: 4 miles
Wednesday: Off
Total Cycling: 21 mi
Thursday: Chest/Back Accumulation
A1) DB Bench; 55x20, 55x20
A2) Seated Row; 15x20, 15x10
B1) DB D.Bench; 55x20, 55x20
B2) Triangle LPD: 120x20, 120x10
C1) Cable XO; 5x25
C2) Straight LPD; 5x25
C3) BB Shrug; 135x25
Cycling: 11 miles
Friday: Legs Intensity/Density
A1) Leg Squat; 135x5, 185x5, 225x5, 225x5, 225x3 *drop off back
A2) RDL; 135x5, 185x5, 225x5, 225x5, 225x5
B1) Leg Ext EDT 15min; 190 x 6 x 12 sets
B2) Leg Curl EDT 15min; 120 x 6 x 12 sets
C1) LP Calf; 290 x 10/10/10 various positions
Cycling: 3 miles
Saturday: Arms/Shoulders
A) Shoulder Rack Lock Out; 115x3, 135x3, 155x3
B) Preacher Curl Mid-Range Partials; 60x3, 70x3, 90x3
C) CGB Cluster; 135x5, 185 x 1/1/1/1/fail
D1) Standing Reverse Curl; 50-60 x 10
D2) Standing Curl; 50-60 x 10
D3) Hammer DB Curl; 20-25 x 10
E1) Reverse Grip Skulls; 50 x 10
E2) Skulls; 60 x 10
E3) Rope Pressdown: 35-40 x 10
3 sets
F) Shoulder Triad; Front Raise/Lateral Raise/Shoulder Press; 20 x 10 x 3 sets
Cycling: 18 miles
Began trial week for my “peak week” to see how my body reacts to the carb-up:
Plan is:
6 days out: 400g c, 2-3gal water, normal sodium 2-3000mg
5 days out: 300g c
4 days out: 200g c
3 days out: 100g c
2 days out: 50g c, begin to cut sodium, 1500mg
1 day out: 40g am (fruit), 1gal water by noon then cut, as little sodium as possible, big fat/carb/sodium meal at 8pm, then re-carb 30-40g every two hours (8, 10, 12)
D-Day: 6am wake 40g fruit, 20-40g carb every 2 hours (8, 10), peanut butter/sugar 11:30, high sugar before going on/taking pics
Adjustments to be made based on mirror. Just keep an eye on sodium but not doing anything drastic.
Monday: Chest/Shoulders Freewheelin
*Just random stuff
Bench 1RM; 45x5, 95x5, 135x5, 185x2, 205x1, 225x1, 245xFail, 235xFail…If the 225 attempt was 235 or 234 I might have got it
Overhead Press 1RM; 45x5, 95x5, 135x1, 155x5…just being safe here.
Incline Bench; 135 x 10, 10, 6
no rest
Incline DB Fly: 25x15, 30x10, 30x10
Standing DB Front Raise/DB Lateral Raise 25x12
Seated DB Front Raise/DB Lateral Raise 25x10
Incline Front Raise 25x10
Cycling: 18 miles
Tuesday: Back, Whatever…
Rack Pull: 135x5, 225x5, 315x1, 365x1, 405x1, PR!
LPD: 100x5, 140x5, 180x1, 220x1, PR!
DB Row Elbow In; 70x10
DB Row Elboy Out; 50x10
Pullups: 10
3 sets no rest
Cable Straight LPD; 65x10
Bench Pullover; 60x10
1 set no rest
Run: 2 miles
Wednesday: Off, Cardio…
Run: 2 miles
Cycling: 16 miles
Monday: Chest/Back Explosive
*Working on explosiveness near the eccentric/concentric
Bench Cluster: 205 x 1/1/1/1/1
Explosive Pullup; 5
A1) Bench: 135x8, 145x8, 155x8, 165x8, 175x6
A2) DB Fly; 15x15, 20x15, 25x15, 25x15, 30x15
B1) Rack Pull; 135x8, 185x8, 225x8, 275x8, 315x4 *grip
B2) Wide DB Row; 40x8, 45x8, 50x8, 55x5, 60x8
C1) I.DB Bench; 50x8, 55x8, 60x8, 65x8, 70x4
C2) Chest Dips; 8, 15x8, 20x8, 25x8, 30x8
D1) Pullups; bandx8, 8, 10x8, 20x6
D2) Wide LPD: 110x8, 120x8, 130x8, 140x8, 140x8
Too much volume. Too many exercises. Cut it to 6.
Cycling: 18 miles/18 miles
Legs Explosive
A1) Squat; 135x8, 155x8, 175x8, 195x8, 215x8
*Need to star heavier next time
A2) Leg Ext; 170x8, 180x8, 190x8, 200x8, 210x8
*Minimal rest, quick walk downstairs, about 30s
B1) RDL; 185x8, 195x8, 205x8, 215x8, 225x8
C1) Bulg Split Squat: 30x8, 35x8, 40x8, 45x8, 50x8
*balance sucks
Cycling: 11 miles
Wednesday: Off
Cycling: 16 miles
Thursday: Chest/Back
Explosive pushups 2x5
Explosive pullup 2x5
A1) Incline Bench: 115x8, 125x8, 135x8, 145x8, 155x6
A2) Cable Cross Lo-to-Hi; 3x15, 5 sets
B1) D.DB Bench; 50x8, 55x8, 60x8, 65x8, 70x10
C1) Close Grip Chin; bandx8, 8, 5x8, 10x8, 15x5
C2) Straight LPD; 11x15, 5 sets
D2) BB Row; 95x8, 105x8, 115x8, 125x8, 135x8 plus grip and rip and partials
Cycling: 22 miles
Friday: Legs-Deadlift
A1) Deadlift; 225x8, 235x8, 245x8, 255x8, 265x8 *rockin!
A2) Natural Glute Ham Raise; 15, 15, 15, 15, 15
B1) Lo-Close Leg Press; 180x8, 270x8, 360x8, 380x8, 400x8, 420x8, 440x8
C1) Seated Leg Curl; 90x8, 100x8, 110x8, 120x8, 130x8
D1) Leg Press Calf Raise; 290x8, 350x8, 350x8, 350x8, 290x8
Cycling: 21 miles