[quote]WhiteFlash wrote:
Dude, what is your food bill weekly?[/quote]
Hmm, not too bad…coming out to around $100/week now, sometimes less sometimes more.
[quote]whatever2k wrote:
Incredible shoulder session dude. Strong pressing. Also looking lean and mean as hell in your last pics. Cant wait to see how you’ll fare at your show. Think you are gonna do great. Your dedication and ability to train extremely hard even while dieting is an inspiration to other nattys such as myself. Keep pounding away![/quote]
Thanks bro, I hope so! Just gotta keep pushing for 9.5 more weeks.
Food Log:
Meal 1: 60 grams quick oats dry, 170 grams calorie countdown milk, 30 grams power butter, 1.5 scoops TP protein
Meal 2: 3 omega 3 eggs, 4 slices Applegate Farms turkey bacon, 4 slices sesame Ezekiel bread
Workout nutrition
Meal 3: 6 ounces wild caught Alaskan Salmon cooked in 1/2 tbsp coconut oil, 11 spelt cakes, 150 grams cooked mushrooms, “protein pudding”
Meal 4: Protein Brownie: 50 grams calorie countdown milk, 2 scoops TP, 20 grams power butter
Solid day of eating…feeling good.
That leg session looks brutal, awesome squatting!
[quote]Adam-F wrote:
That leg session looks brutal, awesome squatting![/quote]
Thanks Adam, it was a tough session for sure. I think I will be keeping the 10x10 squats and trying to add 10 lb or so/week. Might lay off heavy back squats for now though and switch to fronts for the remainder of prep.
8.16.11
AM Session: Cardio
Elliptical HIIT
10 minute warmup
5 intervals
10 minute cooldown
We have bumped HIIT up to 3 times a week now, so I am placing one session on a training day and high carb day.
Bodyweight was 203.8 this morning.
8.16.11
AM Session: Cardio
Elliptical HIIT
10 minute warmup
5 intervals
10 minute cooldown
We have bumped HIIT up to 3 times a week now, so I am placing one session on a training day and high carb day.
Bodyweight was 203.8 this morning.
[quote]ebomb5522 wrote:
[quote]WhiteFlash wrote:
Dude, what is your food bill weekly?[/quote]
Hmm, not too bad…coming out to around $100/week now, sometimes less sometimes more. [/quote]
Damn, not bad at all. Thought it’d be more. What’s your target weight at the end of all this? Looking strong man.
Those veins running down each bicep are crazy. Best of luck in your comp.
[quote]WhiteFlash wrote:
[quote]ebomb5522 wrote:
[quote]WhiteFlash wrote:
Dude, what is your food bill weekly?[/quote]
Hmm, not too bad…coming out to around $100/week now, sometimes less sometimes more. [/quote]
Damn, not bad at all. Thought it’d be more. What’s your target weight at the end of all this? Looking strong man.
[/quote]
Hmm, my guess is I’ll come in somewhere between 190-195…still feeling strong!
[quote]scj119 wrote:
Those veins running down each bicep are crazy. Best of luck in your comp.[/quote]
Haha, thanks bro…appreciate the encouragement and support!
8.16.11
PM: Chest
Incline Bench Press
Bar x 12
135 x 8
185 x 3
205 x 3
225 x 3
245 x 3
275 x 7
Take a wider grip, 3 seconds negative, flex chest entire time, 30-45 seconds rest between sets
185 x 10, 10, 10, 8, 8, 8
to 135 x 12, 12
Incline Life Fitness Plate Loaded Dead-Stop Press
2 pps + 25 x 8
2 pps x 8, 8, 8
Incline Dumbbell Press (lower slow, 2 seconds pause + strong stretch, no lockout)
55 x 8, 75 x 8, 55 x 8, 8, 8, 8
CT Cable Fly Complex (on flies, flex + hold at peak contraction for 2 count each rep)
Upright Cable Flies x 8, 10, 10, 8 (take step forward) to ‘Regular Cable Flies’ x failure to Cable Presses (like dumbbell press) x failure
Flat Dumbbell Flies (full 5 seconds negative lowering, 2 seconds stretch, explode + flex hard)
4 x 10
Very solid chest day. I was extremely happy with how 275 felt on the incline presses and then the following sets with 185 and 135 done for peak contraction and pump were brutal. The dead-stops are always fun and the stretch-emphasis dumbbell pressing was tough.
CT’s complex was brutal, very tough, and really felt it a ton in my chest. Will definitely be doing this more often and would recommend it to anyone.
Here is a video of the last set of the first part of CT’s complex:
8.17.11
Back + Steady State
Weighted Pullups (nice squeeze at the top)
Worked up to 2x6 at 70 lb
Kayak Rows (1 sec hold at contraction)
5 x 8 (24 total reps each set) 15-35 seconds rest
Dead Stop Dumbbell Rows: done with very slow stretch to floor, bring elbow as high as possible and squeeze at contraction, this is not like a ‘normal dumbbell row’ where the ROM is reduced
55 x 8, 8 LR
70 x 8 LR
80 x 8 LR
95 x 5 x 8 LR
100 x 3 x 8 LR
(volume whore)
Single Arm Double Contraction Pulldowns/Kayak Rows (Pulldown done where you bring down weight, hold for 2 count, then bring it up halfway and explode back down and hold for 2 count, then go up all the way slowly getting angood stretch)
55 x ‘6’/20 LR
55 x ‘6’/20 LR
55 x ‘6’/20 LR
Deadlifts (hammies and low back still destroyed from legs, going for it anyways)
Worked up to 605 x 1
Low Cable Rows to Hip + 2 seconds squeeze
10 right to 10 left x 3 then right into 12-9-7-5-3-1 seconds holds on each rep
Right into lat stretch
20 minutes elliptical steady state.
Didn’t realize how much volume I did today until I went back to write it down…I have done 200 x 8 LR on deadstop dumbbell rows before, but the way I did them today is MUCH better for building lat width, very good exercise. I think Kayak rows are my new favorite exercise and quickly have reached the level of single arm Pulldowns and cable rows in my book…definitely a keeper.
605 x 1 wasn’t too bad, but I know I have more in me. I was still crushed from leg day, but when I was warming up on deads, I just wanted to go for it. I’d say I’m good for 615-630 right now.
Damn. Crazy back day. And you’re definitely a mutant for pulling 605 after that leg day. Nuts.
[quote]PerformanceOne wrote:
Damn. Crazy back day. And you’re definitely a mutant for pulling 605 after that leg day. Nuts.[/quote]
Haha, thanks bro, my legs were absolutely thrashed still…it’s good to know that someone can relate exactly to what I was going through : ).
8.18.11
Cardio + some abs
Sprints
10 minute fast-paced walk
Defranco’s Agile 8 warmup + other drills
6 x 150 yard all out sprints with active rest walking for 2 minutes in-between
10 minutes cooldown
Sprints were no fun with my legs still sore as hell, but I gotta get em’ done. 9 weeks out, we need to bring the conditioning home and get these legs shredded.
8.19.11
AM: Arms
Warmup: EZ Bar Cable Curls x 15/Rope Pushdowns x 12, 3 times continuously
Decline CGBP (45-60 seconds rest for all)
Bar x 15
95 x 12
135 x 8
185 x 8
225 x 6
255 x 4
275 x 4
300 x 4
315 x 4
225 x 10
2-Arm Dumbbell Hammer Curls (very strict form, initiate from elbows, squeeze hard at top, 20-45 seconds rest)
20 x 12
30 x 8
40 x 8 right to 20 x 10
50 x 6 right to 20 x 10
40 x 10 right to 15 x failure
Seated French Press (30 lb EZ bar, deep stretch, full pause, explode to squeeze at lockout)
Bar x 15
- 20 x 8
- 40 x 8
- 60 x 8
- 80 x 8, 7 to 40 x 12 to 20 x 30 pump reps
Incline Dumbbell Curls (same time, strong squeeze)
20 x 12
30 x 10
40 x 8 to 10 x 15
40 x 8 to 10 x 15
25 x 8, 7 (3 seconds negatives)
Bench Dips (lower as far as possible, stretch for full pause second, explode + flex hard)
Bodyweight x 15
- 45 x 8
- 90 x 8
- 115 x 8, 8
Standing Spider Curls
20 + bar x 12
40 + bar x 10
3 second negatives, partner assisted curls
90 + bar x 8, 50 + bar x 8
Rope OH Extension/Reverse EZ Bar Curls
15/12/12/10
Done three times through
Amazing arm session. Everything felt great, weights were light and pump was unbelievably good. I switched some things up, added in bench dips which I like a lot and changed the order of exercises a bit. I love doing triceps movements with a full pause at the stretch, as I feel them so much more and they make it significantly more challenging.
Update pics to come this weekend.
Holy arm volume! Incredible session dude. CGB strenght is awesome, same with the dips. Sessions like these are definetely a recipe for big guns;) Looking forward to the update pics!
[quote]whatever2k wrote:
Holy arm volume! Incredible session dude. CGB strenght is awesome, same with the dips. Sessions like these are definetely a recipe for big guns;) Looking forward to the update pics![/quote]
Ya, I don’t realize how much volume it is till I write it down after.
Those dips were very tough…my partner usually does sets of 10-15 with 3 plates he said, and he was struggling doing them with the full stretch and pause with 1 plate…great movement.