Legs (Quad Focus)
Saturday, Jun 28, 2025 at 3:42pm
Leg Press (Machine)
Set 1: 585 lbs x 15
Pendulum Squat (Machine)
Set 1: 45 lbs x 15
Standing Leg Curls
Set 1: 40 lbs x 16 [Failure]
Hip Abduction (Machine)
Set 1: 175 lbs x 20
Leg Extension (Machine)
Set 1: 160 lbs x 15
Straight Leg Deadlift
Set 1: 0 lbs x 0
@hevyapp
Scale staying down around 202.
Slogged it through this session; called off hams early when left hammy felt tweaked.
I’m glad i showed up. Doing what needs to be done.
I respect your opinion, but disagree because I loved experiencing the prep by myself and trying to really learn my body. I learned a ton from that experience and even though I could’ve maybe shown up a little tighter with a coach, The things I learned and would do differently next time around were very valuable to me and part of what make this journey satisfying. But also to me, winning the contest was not my foremost priority, but rather to gain knowledge and experience to apply to future preps and my own clients that have stage aspirations!
I respect both of your opinions.
For ME, I need a coach. I have given myself too much slack in the past and it kept me looking the same for years.
While that physique is the same as many people’s end goal, it wasnt mine. I want more than i was able to do without a coach.
Id like to think ill be able to do this on my own in the future, and thats actually a large part of why i wanted to compete in the first place… raise my standards and compliance to myself.
The first 3-4 weeks showed absolutely zero progress. Not a tenth of a pound lost and pictures looking the same.
If it were just ME, id have dropped cals or given up because i was being 100% on target.
Coach kept me on target and the weight is flying off right now… we havent adjusted the plan at all.
Like i said, i respect both of your opinions and I’m happy to have the discussion here. For me as a trainee, i needed a coach.
I’ve already learned much about myself in this prep; both mental and physical.
Testing out a new gym closer to new job.
Push (Delt Focus)
Tuesday, Jul 01, 2025 at 11:21am
Seated Shoulder Press (Machine)
Set 1: 125 lbs x 15
Set 2: 125 lbs x 11 [Failure]
Rear Delt Reverse Fly (Machine)
Set 1: 150 lbs x 20
Set 2: 150 lbs x 16 [Failure]
Lateral Raise (Machine)
Set 1: 100 lbs x 16 [Failure]
Set 2: 100 lbs x 14 [Failure]
Chest Press (Machine)
Set 1: 100 lbs x 18 [Failure]
Set 2: 100 lbs x 9 [Failure]
Chest Fly (Machine)
Set 1: 130 lbs x 12
Set 2: 130 lbs x 12
Triceps Pushdown
Set 1: 80 lbs x 15
Set 2: 0 lbs x 0
Deadlift (Smith Machine)
“Stiff leg”
Set 1: 135 lbs x 15
Set 2: 135 lbs x 15
Triceps Extension (Dumbbell)
Set 1: 80 lbs x 15
Set 2: 80 lbs x 12 [Failure]
@hevyapp
Interesting reading, even though I’m not a bodybuilder. It seems like an individual thing, the decision to have a coach. But you’re at least the second person in the forum this year to credit their progress on having one.
To make them more consistent with a Bodybuilding competition, the three relaxed “poses” should be Round One poses (aka quarter turns).
Pull (Width)
Wednesday, Jul 02, 2025 at 11:10am
Lat Pulldown (Cable)
Set 1: 160 lbs x 15
Set 2: 160 lbs x 15 [Failure]
Lat Pulldown (Cable)
Set 1: 120 lbs x 15
Set 2: 120 lbs x 14 [Failure]
Bent DB Shrug
Set 1: 80 lbs x 20
Bicep Curl (Cable)
Set 1: 100 lbs x 15
Set 2: 88 lbs x 15
Toes to Bar
Set 1: 8 reps
Set 2: 5 reps
Bicep Curl (Dumbbell)
Set 1: 25 lbs x 15
Set 2: 25 lbs x 15
@hevyapp
Just punching in and punching out today.
Legs (Ham & Glute Focus)
Thursday, Jul 03, 2025 at 11:06am
Lying Leg Curl (Machine)
Set 1: 100 lbs x 15
Set 2: 100 lbs x 15
Set 3: 100 lbs x 15
Set 4: 100 lbs x 15
Straight Leg Deadlift
Set 1: 385 lbs x 5
Leg Press (Machine)
Set 1: 675 lbs x 8
Set 2: 405 lbs x 15
Pendulum Squat (Machine)
Set 1: 45 lbs x 15
@hevyapp
We pulled 100g carbs from tomorrow’s rest day to help fuel todays leg day. I did pineapple juice for obvious reasons.
I still struggled through this, but I’m not dead like i was last leg day.
Happy Freedom Day, y’all. Don’t forget to dump some tea in a harbor.
Push (Chest Focus)
Tuesday, Jul 08, 2025 at 11:03am
Chest Press (Machine)
Set 1: 275 lbs x 8 [Failure]
Set 2: 225 lbs x 7 [Failure]
Cable Fly Crossovers
Set 1: 60 lbs x 15
Set 2: 60 lbs x 13 [Failure]
Viking Press
Set 1: 45 lbs x 18
Set 2: 45 lbs x 18 [Failure]
Face Pull
Set 1: 160 lbs x 15
Set 2: 160 lbs x 15 [Failure]
Lying Leg Curl (Machine)
Set 1: 105 lbs x 15
Set 2: 105 lbs x 15
Triceps Pushdown
Set 1: 65 lbs x 15
Set 2: 65 lbs x 15
Lateral Raise (Dumbbell)
Set 1: 25 lbs x 15
Set 2: 25 lbs x 15
Triceps Extension (Cable)
Set 1: 50 lbs x 15
Set 2: 50 lbs x 13 [Failure]
@hevyapp
Pull (Thickness)
Thursday, Jul 10, 2025 at 11:07am
Dumbbell Row
Set 1: 90 lbs x 15
Set 2: 90 lbs x 15
Shrug (Smith Machine)
Set 1: 225 lbs x 20
Set 2: 225 lbs x 17 [Failure]
Rope Cable Curl
Set 1: 50 lbs x 15
Set 2: 50 lbs x 15 [Failure]
T Bar Row
“Nautilus”
Set 1: 135 lbs x 10 [Failure]
EZ Bar Biceps Curl
Set 1: 75 lbs x 15
Set 2: 75 lbs x 13 [Failure]
Toes to Bar
Set 1: 8 reps
Set 2: 6 reps
@hevyapp
I’ve been thinking a lot about optimism lately. I used to find optimists to be dull or naive.
As a former pessimist, I’ve come to believe that choosing pessimism is choosing to give up your agency because it’s easier to lose when you believe you have no other option.
This lack of belief has held me back from so much in life, and I won’t put up with it any longer.
Legs (Quad Focus)
Friday, Jul 11, 2025 at 10:41am
Pendulum Squat (Machine)
Set 1: 45 lbs x 15
Set 2: 45 lbs x 15
Lying Leg Curl (Machine)
Set 1: 110 lbs x 15
Set 2: 110 lbs x 18 [Failure]
Hip Abduction (Machine)
“*cables”
Set 1: 30 lbs x 10
Leg Press (Machine)
Set 1: 585 lbs x 15
Deadlift (Smith Machine)
“Stiff leg”
Set 1: 135 lbs x 15
Set 2: 135 lbs x 15
Leg Extension (Machine)
“Hammer Strength + Chains”
Set 1: 50 lbs x 13 [Failure]
Set 2: 50 lbs x 10 [Failure]
@hevyapp
I tried adding chains to the hammer strength leg ext (the unilateral ones with the hinge) and i STRONGLY recommend it.
Realizing I’m not knowledgeable regarding contest prep, I just read your log from start to finish and find not only the training but your perspectives insightful and intriguing. I’ll continue following as I also enjoy the seasoned competitors advice/recommendations.
Keep up the good work.
I notice that most all your direct hamstrings work is around 15 reps.
It is my belief that the hamstrings respond better to heavy lower reps than the quads. The hamstrings are the sprinter’s muscle and has a higher percentage of fast twitch tissue than the quads.
The most reps I did when targeting hamstrings was 8 reps. Just a suggestion.
I don’t disagree with you at all, my hamstrings just like to get strains at lower reps.
@anon6371718 I don’t know how I missed this thread bro! I’m excited to watch your progress.
I’ve been thinking a lot about my new job.
On paper, it’s a big step up - better pay, better hours, better title (Data Processing Engineer), better everything. But honestly, that’s not the part I’m stuck on.
What’s catching me off guard is how fast I’m picking things up. Based on how it’s been the past week and a half, I think I’ll be a subject matter expert in 6-9 months. It’s like the opposite of Imposter Syndrome… It’s pretty clear I came in overqualified and should’ve probably been brought in at a Level 3 instead of a 2.
Why that matters: I want to leave this state within the next year. My current role comes with a 1-year minimum, and two senior people are retiring soon - I’ve already been told I’m here to fill those gaps. Realistically, I might be the most competent person in this division within a year.
That’s not bad, but I’m worried it’ll make me too valuable to let go. When the year is up, I think its not unreasonable if a promotion were offered, but tied to another year-long commitment - something I can’t accept.
The part that makes me uneasy is that I’m concerned my manager may try to hold me in this role - not maliciously, but just to keep the department from falling apart. She hasn’t given me any reason to think she’d do that, but it’s hard to ignore that possibility.
Part of this stress is leftover baggage from my last job search - 80+ applications, 4 interviews, 1 offer, and not even in the exact field I wanted. So it’s early in this job, but I already feel the pressure to start planning my exit strategy.
What to do about this?
I think the best path forward is to:
That way I’ll either be supported by my manager, or I’ll be equipped to leave when my year is up.
Anyone else ever been in a position like this?
Am I being unreasonable here?
I’ve been in kind of similar situations…
This is complicated with you wanting to move states, but if you perform this is an easy route to ask for way more pay. If you’re truly holding the department together you could come up with a number in your head you’d be willing to do another year for. If they say no, you’re in the same situation anyway.
Push (Delt Focus)
Monday, Jul 14, 2025 at 4:30pm
Viking Press
Set 1: 45 lbs x 21
Set 2: 45 lbs x 19 [Failure]
Face Pull
Set 1: 175 lbs x 15
Set 2: 175 lbs x 15 [Failure]
Lateral Raise (Dumbbell)
Set 1: 25 lbs x 15 [Failure]
Set 2: 25 lbs x 15 [Failure]
Chest Press (Machine)
Set 1: 225 lbs x 12 [Failure]
Set 2: 185 lbs x 9 [Failure]
Chest Fly (Machine)
Set 1: 130 lbs x 15
Set 2: 130 lbs x 13
Triceps Pushdown
Set 1: 80 lbs x 15
Set 2: 80 lbs x 15
Deadlift (Smith Machine)
Set 1: 155 lbs x 15
Set 2: 155 lbs x 15
Triceps Extension (Dumbbell)
Set 1: 0 lbs x 0
Set 2: 0 lbs x 0 [Failure]
@hevyapp
Last 2 days had atrocious sleep so i took the days off.
Pull (Width)
Thursday, Jul 17, 2025 at 10:27am
Lat Pulldown (Cable)
Set 1: 160 lbs x 18
Set 2: 160 lbs x 15 [Failure]
Lat Pulldown (Cable)
Set 1: 160 lbs x 12 [Failure]
Set 2: 120 lbs x 16 [Failure]
Hammer Curl (Cable)
Set 1: 50 lbs x 15
Set 2: 50 lbs x 14 [Failure]
Shrug (Smith Machine)
“20”
Set 1: 275 lbs x 18 [Failure]
Set 2: 225 lbs x 20 [Failure]
Preacher Curl (Barbell)
Set 1: 75 lbs x 15 [Failure]
Set 2: 75 lbs x 9 [Failure]
@hevyapp
Woke up ready to get it and I’m still feeling it.
Regarding the career position I’m in, I’ve decided to build up my tech portfolio while also getting as proficient as possible at my current position… I want to make myself the SME and i think i can do it.
I’m working on building an issue tracker application for my github, and id like to use this same thing for my current position… double dipping if i can.
Yes, but no. I’ve been debating about how dumb my advice would sound since we are in radically different industries, but I’ve appreciated your candor and want to return it because I think the gym and culinary world are some of the last places that are genuine meritocracies. So read this how I would talk to myself. I hope it’s entertaining at least.
I’m married to a corporate woman. The ways you guys structure shit and delay everything makes me fantasize about torture.
This is fucking great. Run this shit on auto-pilot and just be the eye of the hurricane. Your boss has impostor syndrome anyway and is nervous about you so just be solid and boring while planning your next steps. Come up with stupid ideas that sound good to someone two levels above you.
Stick with your plan to leave. Coast for a year and make friends with the senior people. They want to leave, but will still be valuable to you, so make them your friends. Don’t treat this as a job, but as a knowledge grab for your next step. Fill those gaps and become as knowledgeable as possible as quickly as possible. Look for knowledge that is being pushed aside and will be in demand a few years from now. Find what they feel was their contribution with their work and leverage that.
You need to stop looking to your boss for approval.
Start training people. Train everyone to replace you. You want to leave anyway, so use that time to sharpen your skills by teaching people and adding that to your resume. Be James Bond about it, or be open - as long as you’re not a lawsuit, I assume you can navigate those social avenues.
This is where you have the real opportunity - if she’s going to do that, she’s already on the way out. If she hasn’t given you a reason stop being paranoid and focus on everything I’ve already mentioned so you are the pillar still standing. Let it fall apart while you build you.
You’re a strong man, but
Plan. Your instincts are right.