Jump Rope HIIT
10 minutes incline treadmill warmup: 3.6-3.8/10-11 incline
5 jump rope intervals + 1 bike sprint: 30 seconds all out each/4 minutes incline treadmill @ 3.7-4.0/11
10 minutes cooldown: 4.1/11 to 3.2/10 over time
Circuit
Frog Situps: failure, failure
Knee Raises: failure, failure
Serratus Cable Crunch: 8, 8 LR
(on the Situps and raises, I utilized a 5 second negative and flexed abs as hard as possible)
Probably the best cardio session to date. Felt super productive. Burned 560 calories on the treadmill in 40 minutes.
Will be doing abs more often as I will certainly be prioritizing them more this offseason since they actually are a part I’d like to see ‘pop’ more.
90 grams of carbs on normal days now…really pushing it hard.
AM: Cardio + Abs
Circuit:
Machine Crunch (5 seconds negative) x 10
Leg Raises: x form failure
Swiss Ball Rollout: x 10
2 times through
Jump Rope HIIT
10 minutes warmup: 3.6-3.7/10-11
6 intervals: 30 seconds all out jump rope/4 minutes incline treadmill (3.7-4.0/11-12)
15 minutes cooldown: 10 min @ 4.1-3.5/11, 5 minutes @ 3.2/10.5
Ab Circuit:
Swiss Ball Rollouts: x 8
Swiss Ball Crunches (5 second negative, flex entire time ) x 10
Machine weighted crunch (heavy) x 6
2 times through
Amazing cardio + abs session.
Chest either in a couple of hours or much later tonight.
Incline Barbell Press (continuous tension)
Bar x 15
95 x 8
135 x 8
185 x 10
225 x 10
255 x 4
275 x 4 + 1
Do set, rest 30 seconds, till can’t complete 8
185 x 8, 8, 8, 7
Guillotine Press
95 x 7
135 x 7
185 x 6
666 technique
185 x 6, 6, 6, 6, 6, 6, 6 (7 sets in time)
135 x 12
Weighted Dips
Bw x 8
45 x 8
90 x 8, 8 to 45 x failure
Low Incline Dumbbell Arnold Flies
55 x 12
75 x 8 to 45 x failure
Reverse EZ Bar Curls
Bar + 25 x 8, 8, 8, 8, 8
Very strong, intense chest day. 275 felt pretty solid…really liked the guillotine presses…will be doing them more often after my show for sure to really target the chest. Dips and flies were done to really just crush chest further.
505x6 just weeks out of a contest… You’re a beast man. Will be following this log from now on, never knew you kept a log on here besides the contest thread you have.
Wide Grip Pulldowns
Warmups
2 x 6 (momentum down, squeeze, 8 seconds negative each rep)
Rack Pulls
135 x 3
225 x 3
315 x 2
405 x 2
495 x 1
605 x 1
675 x 1 (all time PR?)??
Superset
Close Grip Cable Rows/Rack Pulls
8/495 x 3
10/495 x 3
12/495 x 3
Single Arm Barbell Rows/Stretchers
75 x 8 LR/10
100 x 8 LR/10
100 x
Done. Quick, intense back session. 675 was pulled from about 3-5 inches below the knee and it felt amazing. I was light headed afterwards and my feet went slightly numb lol.
Supersets were amazing and destroyed my entire back from posterior chain to upper back area.
For the single arm barbell row/stretcher superset you do both arms on row then stretchers but do you switch which arm gets hit right before stretchers because it will have more fatigue because it just got done working as the other arm got some rest or do you think that even matters?
[quote]ryanbCXG wrote:
For the single arm barbell row/stretcher superset you do both arms on row then stretchers but do you switch which arm gets hit right before stretchers because it will have more fatigue because it just got done working as the other arm got some rest or do you think that even matters?[/quote]
I do both arms on the rows then move to stretchers, rest, then repeat. I think either way would work well.
[quote]parsley wrote:
505x6 just weeks out of a contest… You’re a beast man. Will be following this log from now on, never knew you kept a log on here besides the contest thread you have. [/quote]
Haha glad to see u here bud! Appreciate the encouragement!
Over And Back Press (30 seconds rest)
Bar x 10
75 x 12
95 x 10, 10
75 x 10
(that’s 20 total reps)
Dumbbell Lateral Raise/Dumbbell Front Raise/Dumbbell Press
25 x 15/15/15
30 x 15/12/15
30 x 15/12/15
30 x 15/12/15
Machine Preacher Curl
50 x 15, 15, 15 (30 rest)
EZ Bar Curl (15-30 rest)
20 + bar x 15
40 + bar x 15, 15
20 + bar x 15, 15
OH Rope Extension
15, 12, 12, 12
Crushed shoulders today…didn’t go heavy, but rest periods were no more than 30 seconds on everything…over and backs crush my entire Delt, a great TUT emphasizing exercise.
The Tri set is absolutely brutal…give it a try if you want a very quick and effective total shoulder crusher.
Hit arms with high volume today…will hit them heavy Friday.
Killing it as always Ev, can’t wait to see you tear it up on stage. Any idea what music you’re using yet?
Also, what’s an over and back press? Is it an overhead press from the front, lower behind head, press back up, and that’s all one rep? Doing delts tonight, might have to try something like that as a finisher, though it’s gonna have to be pretty light.
[quote]Blaze_108 wrote:
Killing it as always Ev, can’t wait to see you tear it up on stage. Any idea what music you’re using yet?
Also, what’s an over and back press? Is it an overhead press from the front, lower behind head, press back up, and that’s all one rep? Doing delts tonight, might have to try something like that as a finisher, though it’s gonna have to be pretty light.[/quote]
Thanks bro…haven’t decided on the music quite yet! Open for suggestions tho.
Over and back press, also known as a Bradford press, is where you start with the bar in front, press just enough to clear your head, lower it behind your head, press back over to the front, and that’s one rep. I have gone up to 185 before for very low reps with this before, but get the most out of it for higher reps and low rest…great exercise.
Damn. Great work as ever. 675 from below the knee is sweet, especially considering you’ll smash over 700 not long after your comp. I’ll just keep doing them from above the knee so my ego’s intact If I can just get it to be about 800 I should have 700 below the knee right?! haha…
If I can just get it to be about 800 I should have 700 below the knee right?! haha…