[quote]jake_j_m wrote:
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…[/quote]
Haha, maybe…you’ll just have to push for it and see : ).
10.20.11
Session 1: HIIT + SS
Elliptical HIIT Intervals (normal intervals)
6 minutes warmup
20 intervals: 15 seconds all out at 15-17 resistance/45 seconds medium
20 minutes incline treadmill: 4.0 speed/10 incline
Burned 350 calories on the elliptical and 300 on the treadmill.
Will probably come back in and do 30 minutes of the same on the treadmill later tonight.
10.20.11
Session 2: Cardio
Incline Treadmill
30 minutes medium/moderate intensity
Avg Speed: 3.6
Incline: 10-12
Calories Burned: 421
Split up my cardio sessions today since it was an off day. Total today ended up being 20 elliptical intervals + warmup and 50 minutes of moderate/medium intensity incline treadmill.
Layne and I have started our peak week protocol. I will be updating with full pictures in my posing trunks this weekend. Bodyweight right now is between 196-198.
10.21.11
Session 1: Medium-State Cardio
Elliptical: 30 minutes
405 calories burned
Will come back later and will do an upper body day…peak week in full swing : ).
Bodyweight was 197.0, an all-time low, this morning despite the increase in carbs/water yesterday.
[quote]ebomb5522 wrote:
I hate it when people give you a lift off like that. Makes me want to drop it on their head when i spot them /rant
10.21.11
Incline Barbell Press
95 x 8
135 x 8
185 x
225 x 8, 12 (not failure)
Close Grip Cable Rows
180 x 8
220 x 8, 8
Pec Dec Flies
2 x 8
1 x 12
Pullups (Bw)
2 sets
My lower abdominal area was extremely tight today…not good.
10.22.11
Cardio: HIIT
10 minutes incline treadmill warmup
3 x 20 second jump rope intervals/1-2 min incline treadmill
5 minutes “normal” Bike HIIT: 15/45 (15 seconds on highest resistance/45 medium)
4 x 30 second jump rope intervals/3-4 minutes incline treadmill
10 minutes incline treadmill cooldown
Was really bored with doing just one type of interval, so I did a bit of all the ones I find effective and it ended up being quite a bit of work haha.
Same thing tomorrow, last HIIT session of contest prep!
10.23.11
Cardio: HIIT
Jump Rope Intervals
10 min incline treadmill
6 x 30 seconds intervals/3-4 min incline treadmill
3 15/45 intervals
10 minute cooldown
Last HIIT session of prep…felt damn good. 6 days out .
Seems like your putting in a lot of cardio time/effort in! I’m sure it’s going to pay off and I look forward to how peeled your definitely going to be.
10.24.11
Session 1: Cardio
Moderate Intensity
35 minutes elliptical
15 minutes incline treadmill
Burned 720 calories between the two machines.
Legs later.
I feel like the shortness of your post probably mirrors the shortness of your fuse right now. How are you feeling physically and mentally in these final days of prep?
So excited for you to kill it.
[quote]bugeishaAD wrote:
So excited for you to kill it.[/quote]
X2
10.24.11
Legs
Leg Press (60 seconds rest)
2 pps x 20
4 pps x 12
6 pps x 12
8 pps x 12
10 pps x 12, 12, 12 (not close to failure)
Lying Hamstring Curl
85 x 10
110 x 10
140 x 8
Leg Extension (all sets with same weight, 30 seconds rest)
12, 15, 20, 15, 12
Barbell RDL (using 25s)
3 x 10
Can’t wait for this peak week training to be over…so boring not being able to go heavy/to failure, especially on leg day lol…I feel like I’m not doing any work.
Haha, thanks guys : )…appreciate the encouragement at this time.
165: Lol…that easy to tell, huh? My fuse is a bit short right now…things annoy me a lot easier. This is actually the first time I have really felt this way, as people have told me/I have read about some that feel this way throughout the entire prep!
Luckily for those around me, it’s just been the past week and a half or so. Also, being bloated from the increased water intake/carb intake by the end of the day doesn’t help.
10.25.11
Back/Biceps
Close Grip Pulldowns
3 hard sets (none to failure) 12, 8, 7 reps
Smith Dead-Stop Rows/Rope Straight Arm Pulldown
5 supersets: 8/12
Alternating Dumbbell Curls
4 sets of 8
Lat Pulldown/Rope Curls
4 sets: 10/12
40 minutes medium cardio later…serious stomach ache today : (.
Haha nah, I was just guessing. I’m sure you’ll feel better after competing and eating, you look awesome. No homo, but how thin is the skin fold on your glutes when you pinch? I’ve always heard that the glutes and the low back should feel like the skin on your knuckles. Must be crazy. What’s the matter with your stomach?
10.26.11
Chest/Shoulders/Triceps
No sets to failure…2-4 in tank on all
Incline Barbell Press
225 x 10, 10, 10
Laterals
30 x 10, 42.5 x 10, 45 x 10, 10
Overhead Standing Rope Extension
10, 10, 8, 12
Cable Crossover
12, 12, 12
Glass Laterals
20, 20, 20
Skull Crushers
20, 30
Rope Face Pulls
15, 15
Last weight session. Cardio later. Feeling very good right now. Stomach has calmed down.
10.27.11
Full-Body Circuit/Low Intensity Cardio
7 rounds of the following
Chest Machine Press x 12
Machine Row x 12
Cable Curls x 12
Leg Press x 12 (switched to BW squats after 3 sets)
Dips x 12
Machine Shoulder Press x 12
20 minutes low intensity elliptical (HR no higher than 125ish)
Weights were set at what was around 60 percent. None of the sets were taken close to failure or even any serious fatigue. Pace was fast.
Will be traveling up to New Hampshire tonight to get ready for the polygraph/tanning tomorrow. Will take some pictures in the hotel room.
Feeling awesome right now.
Awesome log and good luck in your competition.