Time is just flying by man! Keep up the insane work, I know its going to pay off bigtime for ya brotha!
Nice looking back day. Will try it out on Monday. <3
[quote]pbclax1 wrote:
Time is just flying by man! Keep up the insane work, I know its going to pay off bigtime for ya brotha![/quote]
It really is bro, 8 weeks about now!
I hope so, all I can do is work as hard as I know how and just let the rest fall into place.
[quote]bugeishaAD wrote:
Nice looking back day. Will try it out on Monday. <3[/quote]
Ya, it was a sick day, the t bars felt amazing and so did the rack chins…a key is not killing yourself on the first deadlift set so you can really feel the DY pulls…they’re amazing.
8.25.11
Cardio: HIIT
Elliptical Intervals
10 minute warmup
5 sprint intervals: 30 seconds all out/4 min 30 seconds SS
cooldown
Solid cardio session. These 30 second intervals are brutally hard, whether they be on the elliptical, bike, sprints, or car pushes. Saw very visible veins in my quads afterwards today…we’re getting there.
8.26.11
Armzz!
Rope Pushdowns/Lat Pulldown Curls (1 holds at contraction) no rest between sets
15/12
4 times through, last set taken 2-4 reps short of failure
Swiss Bar Curls (squeeze hard at top, focus on curling just from elbows)
20 + bar x 10
40 + bar x 8
50 + bar x 8
70 + bar x 6 (failure, or at least no more good reps), cluster style (1 rep, 5-10 seconds rest) 6 sets
40 x 6, 6
20 x 12
Rope Pushdowns
2 x 20
V Grip Pushdowns
5 x 10 (10 seconds rest between sets)
Close Grip Bench Press (squeeze triceps as hard as possible entire rep, squeeze for 2 count at lockout) only rest was loading and removing weight
135 x 10
185 x 8 (failure)
135 x 10, 10
Single Arm Scott Curls
30 x 10 LR, 10 LR
15 x 20 LR
20 x 15 LR
8-Set
EZ Cable Drag Curls/Rope Pushdown/EZ Reverse Curls/Seated French Press (done with as deep a stretch as possible and focus on keeping elbows facing forward)
8/8/8/8
X 4 with no rest between any sets…in last set, take all sets to form failure
Bodyweight Parallel Bar Dips
Bw x 45
Close Grip Pullup
25 seconds up, 20 seconds down
Very different, but intense arm session. I really like preexahusting my triceps before close grips, but took it to a whole new level today. Not only did I do a ton of Pushdown work before, but the close grips themselves were done with as intense a squeeze as possible the entire movement…very effective.
The 8 set was brutal.
Bodyweight was 203.5 this morning. Update pics will be posted in my log tonight or tomorrow.
Very interesting session. Just goes to show even when you’ve become pretty damn strong by most standards there are plenty of things you can do to spark growth! Your training frequently impresses me just by your willingness to try new things and not mind if your working weights are a little less then normal. I think lots of people may never me able to drop the ego and do that to get to the next level…
maybe if you keep dieting for another year straight I’ll be able to be as strong as you are lol.
Looking great man. You’re more shredded than a julian salad. those 405 RDL’s looked easy peasy. Keep on kicking ass. You’re going to look amaaazuhhzing come competition day.
“You’re making me hot. H-O-T.”
[quote]jake_j_m wrote:
Very interesting session. Just goes to show even when you’ve become pretty damn strong by most standards there are plenty of things you can do to spark growth! Your training frequently impresses me just by your willingness to try new things and not mind if your working weights are a little less then normal. I think lots of people may never me able to drop the ego and do that to get to the next level…[/quote]
Haha. ya there are wonderful ways to make anyone weak : ).
I’m always reading and talking to people trying to learn as much as possible to bolster my training. IMO, the more you try, the better chance you have of finding what is optimal for you.
[quote]gregron wrote:
maybe if you keep dieting for another year straight I’ll be able to be as strong as you are lol.
Looking great man. You’re more shredded than a julian salad. those 405 RDL’s looked easy peasy. Keep on kicking ass. You’re going to look amaaazuhhzing come competition day.[/quote]
Hahah nooo, nothing worse than the perpetual dieter!!!
Thanks brotha, I’m just trying to keep intensity high while dieting…time to go look for some new tricks lol.
[quote]hlss09 wrote:
“You’re making me hot. H-O-T.” [/quote]
hahaha god…luv this.
For those that wanna check out my competition update pics, here’s the link:
Pics in your contest prep log are looking phenomenal for still 8 weeks out.
Doesn’t look like you have lost any significant amount of muscle at all.
Keep up the hard work, also pretty impressive that you are doing this end of the prep right as the semester is getting running some dedication there!
[quote]TommoHawk wrote:
Pics in your contest prep log are looking phenomenal for still 8 weeks out.
Doesn’t look like you have lost any significant amount of muscle at all.
Keep up the hard work, also pretty impressive that you are doing this end of the prep right as the semester is getting running some dedication there![/quote]
Thanks bro, appreciate the comments!
Ya, it’s gonna be a tough 8 weeks. Starting first semester senior year, the workload, studying for and taking the LSATs on October 1st, and my job on top of prep are going to make for an interesting September and October, but I’ll make it.
Organization has to be spot on and there will literally be no room for BS…save that for after.
8.27.11
Shoulders/Chest Pressing
Seated Barbell Military Press
175 x 666 technique
Must stronger than last week, finished with 45 seconds left!
Dead Stop Bench Press from Pins (literally as close to chest without touching, with a slight arch, the bar was touching my chest at the start)
225 x 666 technique
Giant Set
Seated Dumbbell Laterals (full reps, slight pause at top) 20 x 8, 30 x 8, 8, 40 x 6
Machine Laterals: 90 x 12, 10, 10, 70 x 12
Cable Double Laterals (full pause + squeeze at top): 10 x 15, 5 x 15, 15
Dead Stop Barbell Shrugs w/pause (Bug Style, 2 sec pause at top)
135 x 12
225 x 10
315 x 10
365 x 10
405 x 12
Damn Gym Closed on me due to storm!
Sprints
200s (prob somewhere between 180-220 lol) (done in parking lot measured with iPhone lol)
Did 7 before the storm started with a 2-3 minute active walk in between, completed all in under 26 seconds…not amazing, but good for a former “functional” athlete.
I am really focusing on perfecting my barbell seated press, as I feel that full ROM presses are really helping my delt/shoulder development. 175 for the 666 technique felt amazing (for those that don’t know, it’s 6 sets of 6 in 6 minutes) meaning you’re resting at MOST 35 seconds usually. Last week being my first time doing it, it was tough, but this week I finished with a ton of time left. Will bump up weight to 180 next week.
I am thinking about adding in a little chest pressing assistance on shoulder day, as well as shoulder pressing on chest day, just to bump up frequency a bit to spark growth, and the dead stops were perfect for that.
Giant set was great.
8.29.11
Legs
Paused ATG Back Squats (full 2 seconds)
135 x 5
225 x 5
275 x 5
315 x 5
365 x 5
405 x 5, 5
First set probably had 7-8 in me, last set, maybe one more.
225 x 20
Lying Leg Curls
85 x 20 (done with 6 second negative to 2 second dead stop stretch) to 50 x 8 (1.5 reps, full squeeze, 3 sec lower to halfway, explode up, 5 sec negative to stretch, repeat) to 20 x full reps
Dumbbell Bulgarian Split Squats
50 x 12 LR
70 x 12 LR
90 x 12 LR
50 x 10 LR
Single Leg Press/Leg Extension
1 pps x 20/15
1 pps x 20/15
1 pps x 20/15
Done as one giant set
Very good, strong day. Really like the pause Squats and was happy with hitting 405 for ATG reps on them.
Hamstring set was one of the hardest I’ve ever done. TUT was the focus and 6 seconds negatives plus 2 seconds of stretching on the first set was brutal, the 1 1/2 reps are a brutal technique, and then I just burned it out with more negatives till my hammies were cramped.
Split Squats are brutal. Forgot how tough they were, but my quads were thrashed after these. The leg press/extension giant set was tough and really capped off a solid quad focused leg day.
8.29.11
PM: HIIT
Car Pushes
7 pushes, 30 seconds all out/2-3 minutes active rest
HIIT + Legs is a rough day, but gotta do it, busy week starting school back up.
lay off the popcorn fatty.
strong leg day was strong.
[quote]bugeishaAD wrote:
lay off the popcorn fatty.
strong leg day was strong.[/quote]
God I’m such a blob…my abz will prob smooth over tomorrow