FDB
RDB
RLS
10.25.09
AM-Back
Underhand Grip Pulldowns
3 x 16, 16, 15
BB Rows
225 x 15
315 x 9
335 x 7
355 x 5
then I picked up the pace and went to town…
Pullups ss/w Underhand Grip EZ Bar Rows
bw x 10/225 x 12
bw x 10/225 x 10
bw x 10/205 x 10
Neutral Grip Pullups ss/w T-Bar Rows
bw x 10/4 plates x 12
bw x 10/4 plates x 12
bw x 8/4 plates x 10
1 arm DB rows
120 x 12, 12, 12
Lat Pulldowns ss/w Seated Cable Rows(neutral grip)
3x15/3x15
Underhand Grip Pulldowns ss/w Seated Cable Rows(wide Overhand Grip)
3x15/3x12
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Afternoon Cardio
45 minute walk
(with the wife and “son”)
lots of hilly terrain
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BONUS PM Abs
Hanging Leg Raises
4 x 20, 15, 15, 12*switch to hanging knee raises x 10
Decline Board Broom Twists
5 x 30, 34, 30, 24, 26
Knee ups ss/w Reverse Hypers
3x 30,30,30/bw + 35 x 30, 25, 25
Decline Board Situps
4 x 20, 16, 12, 9 (running out of gas!)
Swiss Ball Crunches
3 x 30, 25, 22
Lying Leg Raises
3 x 15, 10, 10
Vacuum Holds
tons
================================================== ======
FUNDAY SUNDAY!
Had an absolutely awesome Back workout! Started off hard and heavy, but with a few breathers (just trying to move a bunch of weight. Then I turned on the GO switch and went to town until my back was burnt to pieces!
Then I enjoyed one of the VERY rare nice days we’ve been getting by going for a brisk, hilly walk with my family (the most enjoyable form of cardio )
Then I thought to myself…I should overtrain my abs, something fierce
So I went and pretty sure I pulled it off. Ok, so here’s my theory on abs… Many people say “they’re a muscle so you need to treat them like you would any other muscle”, but I don’t agree with that… My GOAL with my abs is not the same as my goal for other muscles (hypertrophy) I want my abs to be conditioned, hard and sinewy…the kind of look a muscle gets when it’s been overtrained… Sort of like a runners muscles. Keep the size down, but keep them hard and tight. I don’t know how much I will achieve with the vacuums, but I figure there’s no harm in doing them. I’ve been trying to hit abs at least a little everyday, to get the whole “overtraining” thing going.
10.26.09
AM Arms
CGBP ss/w BB Curls
*warmups excluded
225 x 10/115 x 12
275 x 6/135 x 13 (last two were pretty sloppy)
225 x 12/ 115 x 9 (slow and strict)*95 x 10
1 Arm Overhead DB Ext ss/w Incline DB Curls
30 x 15/30 x 12
40 x 12/35 x 12
50 x 10/35 x 10
35 x 15/30 x 10
Decline Skull Crushers ss/w EZ Bar Preacher Curls
110 x 10/95 x 8
100 x 10/95 x 8
100 x 10/95 x 8
V-Bar Pressdowns ss/w Standing Cable Curls
3 x 12/3 x 12
(back to back, no stopping between sets)
Afternoon Cardio
40 Mins LISS
========================================
PM Hamstrings
SLDL’s
315 x 10
405 x 7 (video)
315 x 10
315 x 9
Walking BB Lunges
135 x 24 steps x 5 sets (video)
GHR’s
bw x 8, 6, 5 (pretty fried by this point)
Seated Hamstring Curls
175 x 12
Full Stack x 6, 5, 5, 5, 5, 5, 5, 5, 5
Standing Single Leg Hamstring Curls
3 x 12 each leg
Abductor
4 x 15
Adductor
4 x 15
Abs
various stuff
Had a good day with three workouts! Really killed the hammies and I can tell today!!!
SLDL Vid: http://www.youtube.com/watch?v=CBWhPc9fFOY
Lunge Vid: http://www.youtube.com/watch?v=hkKbHC1T8jU
10.27.09
AM Cardio
30 Mins LISS
PM Cardio
30 mins LISS
I got going a little late this morning, so had to cut cardio short. So I did an extra session at night.
MACROS
50 f
438 c
308 p
3,343 kcals
Tomorrow is shoulders, and I can’t wait. I consider shoulders my weakest bodypart, as far as development goes, so because of that, they are my favorite to train!
Hey man good luck!!!
Hope you win and get your pro card, I’m from Minnesota, too bad we can’t lift together I’m sure I"d learn a thing or two.
Once again, good luck man! Kill the competition!!!
[quote]JonEightPackGuy wrote:
Hey man good luck!!!
Hope you win and get your pro card, I’m from Minnesota, too bad we can’t lift together I’m sure I"d learn a thing or two.
Once again, good luck man! Kill the competition!!![/quote]
Thanks, Jon!
I think I’m on track to do pretty well. I just need the progress to stay steady and hopefully I’ll end up the leanest guy on stage and the biggest! If I can do that, then hopefully I can win my Pro Card!
I’m actually hoping to peak about a month early and then slowly add calories back in. That actually kicks your metabolism back up and can help you get even leaner, and fill back out at the same time.
I know it’s a long ways away, but if you can make it to Bloomington on May 22nd, the show is a lot of entertainment for the money!
Hi
Good luck. Looking real solid. It may be the picture or my own ignorance as I think that your upper body size overpowers your legs which by themselves look pretty solid though.
[quote]Bear943 wrote:
Hi
Good luck. Looking real solid. It may be the picture or my own ignorance as I think that your upper body size overpowers your legs which by themselves look pretty solid though.[/quote]
Hey thanks.
Well I’m looking at my pictures, and it can be difficult to be completely objective when judging yourself, but I don’t think so. If anything, they’re what stand out to me, as being my strongest bodypart.
I could be wrong, of course.
But also, I don’t know how much you follow natural bodybuilding…which I mean true natural bodybuilding where even legal PH’s are banned. I think my legs hold up against almost any of the top guys in natural bodybuilding, size wise.
Hi J - I’m with you, I think the legs are your standout part. Your last post made me go back to your first post and pay more attention to the federation you’re competing in - I take it the “N” stands for “Natural”? I kind of assumed by the size of you that you weren’t doing a tested show but I stand corrected! Incredible size for natural and all the more impressive for it IMO.
Best of luck with your show - I look forward to seeing you progress through the cut. (Although how the hell you do that with so many carbs I don’t know, you lucky bugger!)
Cheers
Mark
[quote]welshmidget wrote:
Hi J - I’m with you, I think the legs are your standout part. Your last post made me go back to your first post and pay more attention to the federation you’re competing in - I take it the “N” stands for “Natural”? I kind of assumed by the size of you that you weren’t doing a tested show but I stand corrected! Incredible size for natural and all the more impressive for it IMO.
Best of luck with your show - I look forward to seeing you progress through the cut. (Although how the hell you do that with so many carbs I don’t know, you lucky bugger!)
Cheers
Mark[/quote]
Thanks, Mark!
I appreciate it! I may not ever get to the level physique of the nontested guys, but that doesn’t mean that can’t be the goal, right!?
As far as the carbs, I can get away with it because I do have a high metabolism, but I also pretty low on fat. everything is VERY clean. My body just really likes having carbs, too. I look much better with carbs in my system. I used to take too much protein, but after replacing the unnecessary protein calories with carb calories, my diet has been going much better!
10.28.09
AM Cardio
50 Mins LISS on treadmill
(woohoo )
PM Shoulders/Traps
Seated DB Press
100’s x 8
110’s x 4
120’s x 4
Side Laterals
40’s x 10, 10, 10, 10, 10, 10, 10, 10, 10
40’s x 10 *30’s x 10 *20’s x 10 *15’s x 15 *10’s x 15 ss/w Seated DB Press 70’s x 7 * 60’s x 8
*denotes dropset
Low Incline Front Laterals/Standing Front Raises/Prone Front Raises on incline bench
25’s x 10/ 25’s x 10/ 20’s x 10
Rear Delt Laterals
10 sets of 15
BB Shrugs
315 x 20, 20, 20, 20, 20, 20
===========================
What Fun!
Lots of volume and stuff that burned and hurt…and all kinds of goodies!
Stayed focused and driven throughout the workout and I would say it went very well!
AM Cardio
45 mins LISS on treadmill
PM Quads
Front Squats
*most warmups excluded
315 x 3
345 x 3
365 x 0 (missed it)
315 x 5
355 x 1
365 x 1 (got it)
My stability a bit off from my fried glutes/hams. But either way, i hit 365 for 1, so I’ll get my 4 reps in no time!
Hack Squat
1 x 5
2 x 3
1 x 5
Heavy and HARD
Single Leg Leg Extension
the stack x 10, 10
Fiber Saturation Leg Extensions
1 x 30 (ouch)
1 x 30 ss/w Hack Squats 1 x 25 (Super Ouch)
So I didn’t plan on doing FD/FS, but I ended up going so heavy the whole workout, that I though I should finish it off with some saturation. I didn’t hit the numbers I wanted to on fronts. As I was going up, I thought I’d hit 365 for an easy 2 and maybe a hard 3. I don’t know if it’s in my head or what, but once I get to 365, harder than it seems like it should. So After i messed it I dropped back down and worked back up. After getting 355 with relative ease, I had a bit more confidence, and hit the 365. I’m just glad to have gotten it, because now hopefully I can start progressing on it and busting out a few reps. I think I need to take a week off of heavy fronts, though, before I try it again. I’ve been going heavy every time for a while now, and that’s probably slowing me down a bit.
For those of you who don’t know what my deal is with 365, my pr is 365 x 3, but then for about 4 months I was at a gym that had NO barbells or squat racks. I did a bunch of smith stuff, but by the time I had gotten back to a REAL gym, my strength was way down on all forms of squats. And by that time, i was already in my prep, so it’s been a chore to get it back up, but one of my big goals is to break that PR and hit 365 for 4 or more during this prep. Just hitting it today has given me confidence that I’m gonna do it!
10.31.09—29 weeks out
Another one bites the dust. I upped my cals most days to 3,500 for the week from typically 3,400. And what was the result, you might ask? A nice little 2 pound loss. taking me down to 234…I only wanted one pound, but I guess… Maybe I’ll go up to 3,550/day for this week and see if I can slow it down to 1 pound. I really want to figure it out, just so I feel like I’M the one in control! If I decide I only want to lose 1 pound for the week, I want to be able to make that happen. Knowing you’re in control of your body is a pretty powerful feeling, and gives a sense of confidence. Last week, i wanted 1 and got 1, and I was going to try fro that again this week, but got actually a tad over 2. So I’m going to try for one again this week, and if I make it happen, that’ll make me feel pretty good.
Cardio
45 min LISS
Chest
BB Bench Press
335 x 3
315 x 6
275 x 9
Incline BB Press
225 x 6
245 x 6
275 x 4
Incline DB Press
100 x 10
120 x 8
100 x 8
Weighted Dips
bw + 45 x 10
bw + 90 x 5
bw + 125 x 5 (last 2 a bit jerky)
DB Flyes
70’s x 8
90’s x 6
100’s x 5
Cable Crossover/Converging Chest Press
1 x 30/1 x 30
Cable Crossover/Incline DB Press
1 x 30/1 x 30
DC Style Extreme Stretching
60’s x 1 min
================================================== ===
Strength is down a bit on bench press, but I have been doing it once a month or less… So even though it’s frustrating, it’s not like it’s unreasonable for that to happen.
11.01.09
Hello November!
Back
Deadlifts
405 x 12, 12, 12
Pullups
bw x 10, 10, 10
BB Rows
315 x 10
365 x 5
405 x 5 (really cheaty, but I’ve never done 405, and this doesn’t count, but whatever)
315 x 13 (pretty cheaty after going so heavy)
Incline Bent arm EZ Bar Pullovers
110 x 10, 10
Underhand Grip Pulldowns
3 x 16, 8, 6
Straight Arm Pushdowns/Underhand Grip Pulldowns
1 x 25/1 x 25
Straight Arm Pushdowns/Seated Cable Rows
1 x 30/1 x 30
================================================== =====
Hamstrings
DB SLDL’s
120’s x 10, 10, 10
GHRs
bw x 10, 9, 7
Walking BB Lunges
185 x 24 steps x 3 sets
Seated Leg Curls
1 x 12
1 x 101012*10
Standing Leg Curls
3 x 12
Abductor
3 x 15
Adductor
3 x 15
Calf Raises
5 x 10-15
Hanging Leg Raises
3 x 15-20
Here are the REALLY cheaty 405 rows lol
wth, sometimes you just gotta do stuff like this for the fun of it!
Nice log you got here!
Good luck with your contest, ill be checking in!
[quote]BlackLabel wrote:
Nice log you got here!
Good luck with your contest, ill be checking in![/quote]
Thanks, Bro! I appreciate it!
11.02.09
Arms
V-Bar Triceps Pressdowns ss/w Dips(pre exhaust)
3 sets to failure ss/w 3 sets to failure
After the third set of dips, I went back to pressdowns for a triple dropset.
Overhead EZ Bar Extensions
115 x 10, 10, 10, 10
CGBP
4 x 10
1 Arm Overhead DB Extensions
4 x 12
DB Kickbacks
2 x 10
EZ Bar Preacher Curls ss/w Chins Pre exhuast
3 sets to failure ss/w 3 sets to failure
EZ Bar Preacher Curls
2 x 10
Lying DB Curls (on a flat bench—super stretch)
3 x 15
Standing BB Curls
3 x 10
Hammer Curls
3 x 10
Weights weren’t important today. I started out with the pre exhaust to completely fatigue the muscles, and just did what I could with super strict form to destroy them even further. Honestly, I felt really good about this workout and felt like I had awesom focus and put in the work!
On a sad note…My arms no longer measure 20 inches with a pump I thought If I could keep them over 20 with a pump throughout this prep, that would be awesome, but they were around 19.75 after the workout…Oh well.. New goal: Over 19 with a pump come show time
11.03.09
AM Cardio
30 mins LISS on treadmill
15 mins On Elliptical (pretty good pace)
Well cardio only today. Tomorrow I get back at it with shoulders…wait…what’s that? Bonus workout today??? ok
Bonus: Quads and Chest
Pre exhaust Triset
Leg Extensions/Hack Squats/Leg Extensions
1 x failure/1 x failure/1 x failure
=====
Pre ExhaustTriset
DB Flys/Bench Press/Inc DB Press
1 x failure/1 x failure/1 x failure
So I don’t know what got into me, but I was like: My chest and Quads could stand to be HIT (pun intended) again. High intensity but very low volume. WHY THE HECK NOT?
On a different note, I’m visiting home this weekend. Chest and Back workouts will have to be at the local gym, which is a bit of a bummer because it sucks there… BUT I have to get in AWESOME workouts regardless because I have less than 30 workouts left per bodypart and I MUST make them count!