Thanks man. Sent.
7.26.11
HIIT
Bike Intervals
10 minute warmup
5 interval sprints
10 minute cooldown
Pulldown Variations
3 sets
Pull-Ups
3 sets to failure
Just some cardio and a little extra back work. I’m a big fan of these little extra workouts for bringing up weak parts, lat width from the front, being one of mine.
Here’s a pic of mine that I think looks good:
7.27.11
Chest/Pressing
Bench Press
135 x 10
185 x 10
Ramp Sets (no grinding out of reps)
265 x 5
275 x 4
285 x 3
295 x 3
305 x 3
315 x 3
Clusters (1 rep, rest 20 seconds, repeat)
315 x 4 x 1
Giant Set (no grinders at all, accelerate weight, 45-60 seconds between exercises)
A1) Close Grip Bench Press: 185 x 6, 225 x 6, 225 x 6, 225 x 6, 225 x 6
A2) Wide Grip Bench Press: 185 x 6, 225 x 7, 225 x 8, 225 x 6, 225 x 5
A3) Normal Grip Bench Press: 185 x 6, 225 x 5, 225 x 5, 225 x 5, 225 x 5
On this one, just to give you an idea, the close grip weight I used is one I can do 15-20 times if I rep it out…this is not an easy set.
Incline Hammer Strength Press (same principles as above)
1 pps x 6
2 pps x 6
3 pps x 6 (didn’t grind any, but too heavy for multiple sets)
2 pps + 25 x 6, 6
2 pps x 10, 8
Delt Hypertrophy Set
Dumbbell Laterals: 20 x 10, 10, 10, 10, 10
Dumbbell Front Raise: 20 x 20 (as many reps in good form), AMRAP X 5
Dumbbell Cuban Press: 20 x 8 (same as above) AMRAP X 5
A very, very different routine than what I have been doing, but I figure that at 12.5 weeks out of my show, and training the same way for almost 6 months, it’s time for a little change. My shoulder and chest sessions will look a lot different from now on, more like some of the stuff that CT has been advocating for. My leg and back days will look similar to what they have been, just slight different.
Although many have told me not to change my routine because I will have bad results, I’m doing it, and going to progress. Sunday will not be an arms day, but will be a Biceps/Lat day, which I think is fantastic because it will give me one entire day to work on those two parts, which are weak for me.
Any comments are always appreciated.
If you’re confident, I’m confident. Looks like fun. : )
[quote]bugeishaAD wrote:
If you’re confident, I’m confident. Looks like fun. : )[/quote]
Ya, I mean, it’s really not that much different than what I’m currently doing, just a bit more emphasis on pressing, something that I think both you and I could benefit from : ).
7.28.11
Back Power
Deadlifts
135 x 5
225 x 5
315 x 5
405 x 5
500 x 2x5 (easy, no grinding or hitching)
Cluster Singles
500 + 80 lb chains x 3x1
Barbell Rows
Worked up to 275 x 3x8
Hammer Strength Horizotal Row/Standing Calf Raise (2 seconds hold at top)
5 x 8 (4 pps/4 + 25)/5x8
Power Complex
A1) Rack Deads from below the knee (squeeze for a count at the top, drive blades back)
225 x 5, 405 x 5, 455 x 5, 455 x 5, 455 x 5, 455 x 5
A2) Power High Pulls
135 x 5, 155 x 5, 175 x 5, 185 x 5, 195 x 5, 5
5 total work sets, 20 seconds between movements, 45-60 seconds between superset
Upper back was on fire after this.
20 minutes steady state
Very, very fun and strong back power session.
So, after long thought and deliberation, I am not going to change my split radically, just modify it to fit my needs. Since biceps and lat width are a weak point, I will hit them both Sunday and just hit triceps twice a week with chest and shoulders. Today’s session was an upper back dominant power day, focusing on explosive reps and Deadlift as the main exercise. 500 x 2x5 was not by any means a max effort set, there was no hitching and the sets were powerful. I probably could have gone to 8-10 on the first set had I been pushing it, but the focus is to gain strength by not going to failure right now.
Both row sets were strong with no sets to failure either.
The power complex at the end was sick. 455 x 5 isnt much for me on rack deads, but it was a perfect weight to explode with and focus on keeping my shoulder blades back and squeezing my whole upper back. The high pulls are also a great upper back builder, and were a good addition.
Overall, I’m feeling strong and amazing right now for 12 weeks out.
Here’s a video of my second set of deads. The first were faster, these still felt good, but tougher obviously.
As you can see, no hitching, maybe had 1-2 more good reps in me.
Idk if the video posted, but here’s the youtube.
7.29.11
Arms (shoulders were fatigued, will hit them Sunday then return to my normal split)
Pump Warmup
3 sets
Seated Hammer Curls
With fat grip
20 x 10 LR
30 x 10 LR
W/out fat grip
40 x 10, 10
30 x 10, 40 x 10
Decline CGBP (flex triceps hard at top, emphasize triceps doing work)
135 x 10
185 x 8
225 x 8
255 x 8
275 x 6
255 x 6, 4
225 x 6
EZ Bar Preacher Curls (hard flex at top)
20 + bar x 15
30 + bar x 15
40 + bar x 10, 10
20 + bar x 10
Lying Behind The Back Extensions (let weight hang in back for 1 count, explode up and flex hard at top)
50 x 15
70 x 12
80 x 12
100 x 10, 10
Incline Dumbbell Curls
20 x 12
30 x 10
25 x 12
Incline French Press (20 seconds between sets)
50 x 12
80 x 12
100 x 12
Reverse EZ Bar Curls/OH Rope Extensions
12/12
3 sets, no rest between any
I’m emphasizing more brachialis work in my arm routines and this is a carbon copy of the routine that has gotten kingbeef his giant arms, so im looking forward to what I can accomplish under his guidance with my arms.
Nice deadlifting dude. And thats some serious volume on rack deads/high pull complexe. I’m seriously thinking of stealing that for my next deadlift day.
[quote]DoveofWar08 wrote:
Nice deadlifting dude. And thats some serious volume on rack deads/high pull complexe. I’m seriously thinking of stealing that for my next deadlift day.[/quote]
Ya, it was a sick set, I’m feeling it today! A nice change of pace type thing.
500 looks routine, good work man. Always impressed when someone gets stronger while leaning out.
[quote]Power GnP wrote:
500 looks routine, good work man. Always impressed when someone gets stronger while leaning out.[/quote]
Thanks bro, wish I had gotten the first set on video, it looked even better.
So far, the only things that have taken somewhat of a hit are pressing…squatting and deadlifting are just as strong or stronger than when I was even 20-30 lb heavier.
7.29.11
PM Session: Shoulders + Cardio
Seated Smith Military
Worked up to 245 x 9 (bug’s got my number on this one…not for long!)
Leaning Dumbbell Lateral Raise/Single Arm Dumbbell Press
Active Rest: Single Arm Barbell Shrugs w/2 seconds hold at top
25 x 15/20 LR, 65 x 10 LR
40 x 12/20 LR, 75 x 10 LR
40 x 15/20 LR, 85 x 10 LR
40 x 15/20 LR, 85 x 10 LR
Bradford Press/Seated Dumbbell Laterals/Seated Dumbbell Cuban Press
Active Rest: cable 2 arm shrugs w/3 second hold
95 x 12 (1 rep is back to front)/15 x 15 to 15 x failure
50 x 10
95 x 12/15 x 15 to 15 x failure
65 x 10
95 x 12/15 x 15 to 15 x failure
65 x 10
115 x 10/95 ultra wide grip AMRAP/15 x 15 to 15 x failure
Purple Band Pull Apart
2 x 30
Pull Aparts/Dumbbell Rear Delt Fly
30/20/30/20
20 minutes steady state elliptical
Well, I’m not usually in the business of training 2 muscle groups in a day, but it was out of necessity and I have to say that energy was unbelievably high in this PM session. I can definitely do better than 245 x 9 on smith press, but it was an intense set and all things considered, I was very happy,
The 2 supersets were absurdly intense. Because I was at my carb limit for the day, I couldn’t have any carbs during my session, so I was just sipping on Aminos and had a scoop of pre workout, but my energy was off the wall high.
Car push Cardio tomorrow AM before work. Mentally I am unstoppable right now. If I can crush double sessions like this, I can do anything.
THIS IS MADNESS
[quote]bugeishaAD wrote:
THIS IS MADNESS[/quote]
Sickening, sickening training intensity.
WHAT’S NEXT FROM EBOMB IS THE QUESTION!!
CAR PUSHES!!!
Lol…today was HIIT Cardio day, so I did car pushes.
Did 6 pushes for 20 seconds a clip, going as hard as humanly possible, then going right to a 2-3 minute fast-paced walk.
Love doing these, they are hands down the most brutal form of Cardio.
Bodyweight was 206 this morning. Check out my my contest log for picture/video updates.
Evan, a few questions:
- What do you do for work? I know you want to go to law school like me (copycat). So, are you done with undergrad also?
- I remember a few months ago you did an IF style ‘feast’ cutting diet. You got lean, but NOWHERE near as lean as you are now. Why do you think the diet you’re on now has gotten you such better results? Macros different?
- You should never take physique pics. Only videos. You look SOOOOOO much thicker in videos (that’s what she said. What?) Seriously though, every time I see a pic of you, I’m like “Dang, he’s big.” But I see a video of you and I’m like, “If I were 30 years younger, Id be on that like flies on shit”
- Why are you my bodyweight and so much bigger/leaner? Stop it. Thanks
8.1.11
LEGS
Back Squats
135-405 x 5
Top set
455 x 7
Lying Hamstring Curls (explosive, 3 seconds negative, stretch, repeat)
40 x 8
50 x 8
70 x 8
95 x 8
110 x 8
140 x 8
170 x 8
Dropset
200 (stack) x 8 to 140 x 15 to 110 x 20 to 85 x 20 to 140 x 45 partials to 60 x 8 (whoa)
Leg Press
1 pps x 20
2 pps x 20
3 pps x 20
5 pps x 20
7 pps x 20
Stripset
10 pps x 25 to 7 pps x a bunch to 5 pps x a bunch to 3 pps x a bunch
Barbell RDL using 25s (1 seconds hold at stretch, explode while flexing glute/hammies as hard as possible for 1 count)
95 x 8
145 x 8
195 x 8
235 x 8
285 x 8
345 x 8 (very, very good set)
235 x 10
145 x 15
Smith Machine Back Squats (3 seconds negative, no lockout, feel 4-6 inches apart, toes out)
135 x 8
225 x 8
275 x 8
315 x 8
Top Set + Dropset
405 x 8
1 1/2 reps: 225 x 8
Sissy Squat w/Aerobic Platform
95 x a bunch
Smith Elevated Calf Raises (5 seconds negative, explode, flex as hard as possible for 2 count at top)/Barbell Calf Jumps
135 x 10/65 x 50
135 x 10/65 x 50
135 x 10/65 x 50
135 x 10/65 x 50
25-40 seconds rest between sets
Woah…unbelievable leg session.
Back squats first felt heavy, but I crushed 7 pretty solid reps, which ties a PR that I set 2.5 months ago at 218 lb…My actual best with 455 is 10, but I did that at a much higher BW, so I was very happy with this at a mere 205 lb.
Intensity was off the charts. Leg Press 20 plates x 25 was a PR, and I had more in me I think, but wanted to leave something for the subsequent three strip sets.
RDLs using the 25s were amazing. Focusing on form is key with these, and really flexing the glutes/hams hard makes them my favorite hammie movement. 345 x 8 very good, strong reps is a PR with this technique.
Smith squats with a 3 second descent and no lockout are amazing. 405 was tough, and then the dropset was brutal.
Overall, best leg day of contest prep so far.