6.27.11
Legs
Glute Ham Raise
Bw x 12, 20
Lying Plate Loaded Hamstring Curl
45 x 15, 15
70 x 12
70 x 12 to 45 x 15 + 25 partials
Plate Loaded Hack Squat
1 pps x 10
2 pps x 10
3 pps x 10
4 pps x 10
Dropset
6 pps x 11 to 5 pps x 10 to 4 pps x 10 to 3 pps x 10 to 2 pps x 10 to 1 pps x 10
Dumbbell RDL
50 x 15, 15
100 x 12, 12, 12
Back Squat
135 x 10
225 x 10
315 x 10
405 x 10
Leg Extension/Sissy Squat Superset
25/20
50/20
Insane leg day. I have a video of the hacks, only the 6 plate set since my spotter then had to take offthe plates…Squats last were brutal, but 10 reps actually didn’t feel that bad.
Nice leg day evan! The hack squattin looked brutal!
Thanks PB, the hack Dropset was absolutely terrible…
6.28.11
Bike HIIT
10 minute warmup
5 interval sprints (20 seconds all out/4 min 40 seconds medium)
10 minute cooldown
Ab Circuit
5 sets of abs
Solid cardio session. Bodyweight is just hovering around the 210 area, soon to be below. Tomorrow will mark exactly 16 weeks till my show.
6.29.11
Chest/Calves
Luke Sauders
Seated Dropset (10-5-5): 140 x 10, 210 x 5-190 x 5 x 3
Donkey Calf Raise: 70 x 45, 35, 35
Incline Barbell Press
135 x 5
185 x 5
225 x 5
275 x 6 (not to failure)
This set to failure and beyond, meaning partner assisted reps (lol)
275 x 5 + 4 (ouch)
Pretty happy with this. 275 felt s lot better than I thought it would…personal best is 8, prob could have done 7-8 today.
Decline Smith Machine
135 x 10
225 x 10
315 x 10 to 225 x 15, 5 to 135 (ultra wide grip) x 20
Hypertrophy Circuit
Flat Dumbbell Press/Seated Cable Flies/Single Arm Incline Press/Feet Elevated Pushups
100 x 8/25 x 8
100 x 8/25 x 8/45 x 8 LR/8
100 x 8/25 x 8/45 x 8 LR/8
100 x 8/25 x 8/45 x 8 LR/8
Seated Cable Flies/Single Arm Incline Turn Press
30 x 12/45 x 12 LR
30 x 10/45 x 8 LR
30 x 12/35 x 17 LR
(done with no rest)
DC Chest Stretch
80 x 90 seconds
Perfect Curl RP Set
90 x 13, 5
Standing Elevated Calf Raise
10 x 10-30, 10 seconds rest between sets (average was about 15 reps/set with a high being 31 and low of 12)
20 minutes steady state
Very, very solid chest day. My training partner couldn’t make it today, so I wasn’t sure about the session, but I killed it. 275 on inclines felt easy, the set to failure plus was brutal. I got an insane pump on my Hypertrophy sets too…pushing everything really hard the next month or so, diet/cardio will probably be ramped up as we are now exactly 16 weeks out.
Thanks Bug : )
6.30.11
Back
Pulldowns
5 sets, strong contraction on each + big stretch
Deadlifts (touch and go)
135 x 8
225 x 5
315 x 5
405 x 5
505 x 3
605 x 2
Hammer Strength Horizontal Iso Row (neutral grip)
1-4 pps x 12 LR
5 pps x 12 LR
Dropset
5 pps x 12-3 pps x 12 LR to 2 pps x 12-9-7-5-3-1 (iso holds)
Single Arm Pulldown/EZ Cable Curl Grip Rows
8/12
8/12
8/12
20/12
A bit less volume than normal today, but intensity was pretty damn high.
7.1.11
Shoulders/Calves
Luke Sauders
Triple Dropset
275 x 10-185 x 10-135 x 10
305 x 10-195 x 10-145 x 10
315 x 10-195 x 10-145 x 10
Seated Dumbbell Press
30 x 20
50 x 15
80 x 15
RP
100 x 14, 4
Standing Laterals
30 x 12, 20 x 15
Work set 1:
40 x 13
50 x
Superset
Delt Raise Machine/Partial Laterals
50 x 30/75 x 30
50 x 30/80 x 30
50 x 30 to 40 x a bunch of 10 second negatives/80 x 30 to 60 x 30
Bentover Head On Bench Single Arm Delt Flies/Rope Seated Face Row
20 x 20 LR/40 x 20
20 x 25 LR/40 x 20
30 x 20 LR/40 x 20
Behind The Back Smith Shrugs
135 x 20
225 x 20
315 x 20
405 x 17, 12
Awesome overall shoulder day. Dumbbell presses were a little tougher than 2 weeks ago, but not by much. Lateral raises felt great and I got an insane pump from both supersets…HIIT tomorrow.
jesus dude. I always knew you were big, but never realized how big! I think the pics you’ve taken over the past few months have been too modest, b/c you look BUILT in that video
If you guys want to check out some updated pics, here they are:
[quote]hlss09 wrote:
jesus dude. I always knew you were big, but never realized how big! I think the pics you’ve taken over the past few months have been too modest, b/c you look BUILT in that video[/quote]
You’re not the first person to say that about me in videos…pics can sometimes be deceiving.
Thanks : ).
7.2.11
Cardio: Sprints, Gassers on a football field
10 minute warmup + active warmup
5 20 seconds of Gassers/4 min 40 seconds fast walk
Cooldown
Haven’t really sprinted in a while…gotta do this more often.
7.3.11
Luke Sauders
Seated Calf Raise: 10-5-5/Donkey Calf Raise: 30-40
X 3
Standing Smith Elevated: 10 x 10-30 w/10 seconds rest in between each set
Weighted Dips
45 x 10
90 x 10
135 x 8
90 x 13 + 4
Curl (very strict form)
65 x 12
85 x 10
105 x 10
115 x 10 to 85 x 12
Close Grip Bench Press
135 x 10
185 x 20 (not to failure, but damn near close, controlled reps)
225 x 8, 8, 8 (flex triceps nice and hard on each rep) to 135 x 10 (2 seconds pause)
185 x 13 (this ones to failure lol)
Seated Dumbbell Curls
20 x 10
40 x 10
50 x 10 (cheated a bit to get some) to standing palms forward 4 seconds negative x 8, 8
JM Press/V Grip Pushdown
95 x 8/15
105 x 8/15
115 x 8/15
135 x 8/15
Lat Pulldown Curl
20, 8x8 w/10 seconds rest to 1 minute close grip curl grip chinup
Forearm Superset
Palms Forward Dumbbell Wrist Curls/Cable Palms Forward Wrist Curl
15/15
15/15
Solid arm day. Strength felt pretty good and pumps were insane.
Awesome arms workout, and back is looking thick and detailed as hell in that video! keep trucking man, I think you could go far in bbing.
[quote]whatever2k wrote:
Awesome arms workout, and back is looking thick and detailed as hell in that video! keep trucking man, I think you could go far in bbing.
[/quote]
Thanks man, I really appreciate your comments… I’m just gonna see how I do in this first show and take it from there!
7.4.11
Legs
Back Squat
135 x 10
225 x 10
315 x 5
405 x 10 to 315 x 10 to 225 x 10 to 135 x 10-12 (I think)
405 felt heavy…could have gone to 15 if I were really repping out, but want 20, so I did a brutal stripset instead.
Lying Leg Curl every rep let stretch at bottom, explode up (try this technique…I felt as strong as I ever have on these by ramping)
80 x 4
125 x 3
140 x 3
155 x 3
170 x 3
Worksets (short rest, none to failure)
185 x 3
200 (stack) x 3, 3
210 x 3 (close to max)
185 x 3, 3
200 x 3
170 x 6
Dropset
170 x 6 to 110 x 10 to 85 x 10 to 40 x 5 LR (up 2 legs, lower as slow as possible with 1 leg)
Leg Press
3 pps x 20
5 pps x 20
8 pps x 40 (ouch)
Single Leg Press (3 seconds negative, no lockout, 45 seconds rest)
2 pps x 8, 8, 8 LR
Walking Dumbbell Lunges (all one leg, all other)/Leg Extensions
45 DBs x 60 total steps/100 total extensions starting at 140 dropping as I fail
Back Squats
225 x 5
315 x 5
405 x 10 to 135 x 20
Haha…guess I should have gone for that 15-20…
Amazing leg day. Pumps on first squat dropset were insane…leg press was a PR and lunges/leg extensions got my legs so pumped I couldn’t stand for about 2 min. The technique I used on the lying curls was taken from Poliquin who advocates not going over 3 reps and ramping, which I did, and then did my normal dropset which felt as strong as ever…The Squats last are the set that separates the man from the boys…I do this because I want to be the best. If I can hit 405 x 10 after all that with 1-3 left in the tank, I can do anything.
[quote]ebomb5522 wrote:
short back vid[/quote]
Now That is what a back should look like! Real solid man and good luck with your contest preparation.
[quote]ebomb5522 wrote:
short back vid[/quote]
Now That is what a back should look like! Real solid man and good luck with your contest preparation.
[quote]Bear943 wrote:
[quote]ebomb5522 wrote:
short back vid[/quote]
Now That is what a back should look like! Real solid man and good luck with your contest preparation.[/quote]
Thanks brotha, appreciate the comments and encouragement!
