Incline Barbell Press
Bar x 15
95 x 10
135 x 10
185 x 10
225 x 6
275 x 6 + 1 (NICE)
225 x 15
Flat Dumbbell Press
40 x 12
80 x 12
Dropset
120 x 8 to 100 x 8 to 60 x 12
Flat Press Machine (4 second negatives, long stretch, 1 hold at flex)
1 pps + 25 x 20
1 pps + 35 x 12
2 pps x 8 drop to 1 + 25 x 8 to 1 x 15
Incline HS Single Arm Side Press
30 x 20 LR
60 x 8 LR
1st set just shy of failure, 2nd to failure
DC Flat Dumbbell Stretch
90s x 80 seconds
Cardio: HIIT
10 minute stairmaster warmup
2 stepper sprints/3 elliptical sprints: 30 all out/3-4 minutes medium
10 minute stairmaster cooldown
Phew. Sick workout. I flew through the lifting portion, it all taking a little under 40 minutes. HIIT was a blast as always, especially post quad day :P.
I weighed in at 200.2 this morning, an all time low on the diet. Was very pleased that I could still man handle 275 and 225 respectively on incline barbell (that’s a normal incline, not low), and also crush the 120s for solid reps on flat after those 2 sets to failure.
Things are falling into place nicely. I take the LSAT this weekend and midterms are coming up next week, so pressures on. Still killin it though.
Great training as always Evan. The widowmaker/quad training looked sick and the incline bench is strong. A little goal of mine is the 110s for flat bench after 3 sets of incline… few days back I discovered just how much of a goal that is when my chest was already seemingly 90% fatigued after just inclines! Turns out they seem to be the perfect exercise to smash my chest (even on normal incline not low )
[quote]jake_j_m wrote:
Great training as always Evan. The widowmaker/quad training looked sick and the incline bench is strong. A little goal of mine is the 110s for flat bench after 3 sets of incline… few days back I discovered just how much of a goal that is when my chest was already seemingly 90% fatigued after just inclines! Turns out they seem to be the perfect exercise to smash my chest (even on normal incline not low )[/quote]
Inclines are a great chest builder, the best IMO.
I normally will start off either with an incline barbell, dumbbell, or smith press of some sort, as I always feel that they hit my chest a lot more than any other pressing variation.
Allright guys, I haven’t updated in a bit because unfortunately, I got a bit sick and really had to take a little time off training. I normally am one to push through any sort of sickness, but I must have caught some sort of 24 hour flu because I spent all of the latter half of Wednesday and all of Thursday feeling absolutely awful. Extremely tired, unbelievably sore, and an awful cold. So I made a decision to not do my cardio Wednesday or train at all Thursday.
I felt pretty good when I woke up today and tested the waters with this:
30 minutes treadmill: 10.0 incline, 3.2-3.4 speed
Bike Sprints: 8 sprints with 60-90 seconds between ranging from 20-30 seconds in time
Cooldown.
I felt pretty good after this. I might resume training tomorrow with Arms and HIIT, but we’ll see how I feel.
I am also taking the LSAT tomorrow, and for anyone that knows about it or has taken it before, it’s a pretty damn tiring test. I have been keeping the diet strong throughout this little sick period, so I don’t think it should negatively impact me that much, it just sucks to feel like crap.
Will update tomorrow regardless of whether I train or not.
Damn fine squatting my friend, as usuall. Hope you get over that illness PDQ. Being sick always, sucks, but must be hell during a contest prep. Keep trucking brother.
[quote]DoveofWar08 wrote:
Damn fine squatting my friend, as usuall. Hope you get over that illness PDQ. Being sick always, sucks, but must be hell during a contest prep. Keep trucking brother.[/quote]
Ya, the past two days were awful…But I’m better, and will be back in killing it soon : ).
Havent read the entire log so sorry if you have posted somewhere just direct me and i will be happy to read it there. But do you drink a shake or anything during your workout and if you do what is it?
Fantatic progress though kinda goes without saying but good luck on the LSATs. I did the MCAT 1.5 years ago and it was brutal so i know what you are going through there. Your conditions and strength is off the charts.
Close Grip Bench Press
Work sets:
225 x 20 (PR?)
275 x 5
Continuous Set:
V-Grip Pushdown/Palms Forward Dumbbell Curls (3 second negatives)/Cordova Pushdown
15/8/10 LR
x 2
Seated Strict (Sporto Form) Alternating Dumbbell Curls
50 x 8 LR
40 x 10 LR
One Giant Continuous Set:
Rope Pushdown x 8
EZ Cable Curl x 8
Rope Pushdown x 8
EZ Reverse Curls x 15-20
repeat
I did this for 10 minutes straight, not sure how many sets I did, at least 8 and less than 15 prob lol.
Did some cardio before.
Pretty solid arm day…LSAT this morning took a bit out of me, but I still came in with good energy. This was also my first lifting session after my little 24 hour flu, so happy with the intensity despite that.
225 x 20 is a PR I think, but I definitely have more in me. 275 after that was no fun, but I felt it a ton in my triceps.
The giant continuous set at the end was insane. 10 minutes straight of pushdowns and curls gives you one nasty pump : ).
LSAT went well today. I was happy with the way I felt and how I thought I did.
[quote]ryanbCXG wrote:
Havent read the entire log so sorry if you have posted somewhere just direct me and i will be happy to read it there. But do you drink a shake or anything during your workout and if you do what is it?
Fantatic progress though kinda goes without saying but good luck on the LSATs. I did the MCAT 1.5 years ago and it was brutal so i know what you are going through there. Your conditions and strength is off the charts.[/quote]
I’m not sure if I have posted it. I usually drink Xtend by scivation mixed with beta alanine, but sometimes I just drink water…whatever I may be drinking, I make sure to consume a ton of fluid. I am a firm believer that super-hydration during the workouts is very beneficial.
AM: HIIT
10 minutes treadmill warmup: 3.3-3.5/10-12 incline
5 jump rope intervals: 30 seconds all out/3-4 minutes incline treadmill: 3.5-3.8/10-12 incline
15 minutes cooldown: 10 min: 3.7-3.8/10-12, 5 min, go down on each every minute
Burned 550 calories on treadmill over 40 minutes, plus whatever I burned doing the jump rope, must have been close to 700 calories.
Great RDL/SLDL… you go much lower then I do when I’m not not doing them as “pure SLDLs for the stretch”… I will work on letting myself go a couple inches lower or so as I’m sure I still have the strength there. I try and pull from as low as I can staying basically completely stiff-legged… but I guess I may have bad flexiblity.
Incline Bench Press
Bar-185 x Warmups
225 x 1
245 x 1
265 x 1
285 x 1
305 x 1
315 x 1 (NICE)
Flat Dumbbell Press (modified rest pause, rest 60 between sets, each to failure)
100 x 28, 15, 8
(fun)
Circuit:
Thib Flies/Chest Machine Press (dead stop + flex)/Cable Flies
12/8/12
12/8/12
12/8/12
‘lower weight, go for high reps’
30/21/19
Incline Dumbbell Flies
45 x 20
60 x 10 to 40 x failure
DC Dumbbell Stretch
95 x 90 seconds
EZ Standing Curl (35 lb bar)
50 + bar x 15
60 + bar x 10
70 + bar x 10
50 + bar x 10
Nautilus Preacher
15, 12, 8 to 15 weight x 6 (4 second negatives)
Sick chest/biceps day. Strength was great on the inclines. I was very happy with hitting 315 x 1 despite being depleted and my lightest weight in years.
Flat Dumbbells were fun…just felt like crushing some high reps.
The circuit got my chest pumped to the max and I finished it off with some incline flies with a big stretch.
Reverse Grip Pulldown (full stretch, 1 pause)
110 x 20
140 x 15
180 x 10
210 x 8
Looser Form
250 x 12
Rack Pulls (mid shin)
135 x 6
225 x 5
315 x 5
405 x 5
495 x 3
605 x 3 to 495 x 10
Flex Leverage Row (chest supported) 3 seconds hold at contraction, full stretch (3 sec negative)
Machine + 50 x 12
100 x 10
No Hold
150 x 15
Hold:
100 x 8
Rest Pause (no hold)
150 x 15, 7
Single Arm Pulldown (2 second holds at bottom)
50 x 8 LR
70 x 8 LR
70 x 8 LR
Partial Pulldowns
190 x 8
190 x 7 to 110 x perfect Pulldown form
Bentover Barbell Rows
185 x 12
225 x 12
315 x 7 to 225 x 12
Stretchers
1 set to failure
Damn, sick back day.
Rack pulls felt very good, and everything else was done mainly with a strong TUT and stretch emphasis. Barbell rows at the end were brutal, I felt them in my whole back…doing all the TUT work before really helps me feel them more.
We are getting to that point where I’m working on very low carbs, but I’m not letting these workouts drag.
