You. Are. A. Beast. That is an insane leg day man! Those leg press and back squat numbers are ridiculous. Gonna rest up with this as my motivation for my leg workout tomorrow…
[quote]hlss09 wrote:
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”
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Why are you my bodyweight and so much bigger/leaner? Stop it. Thanks [/quote]
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Well, I will be a senior in college this coming fall. I work for the organization Big Brothers Big Sisters as a coordinator during the school year.
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Well, I’ve taken this diet much further than I did the IF. I also don’t believe IF is the best thing for me personally.
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Haha, videos are good, pics are good…they both have their pros and cons. Thanks though : ).
-
Haha, can’t really answer that one
[quote]PerformanceOne wrote:
You. Are. A. Beast. That is an insane leg day man! Those leg press and back squat numbers are ridiculous. Gonna rest up with this as my motivation for my leg workout tomorrow…[/quote]
Haha it was a marathon!!!
Kill it today bro.
8.2.11
Chest
Flat Bench Press (active rest: EZ cable curls x 8)
Worked up to 315 x 3 (maybe 1 in the tank)
Incline Life Fitness Plate Loaded
Worked up to 3 pps x 8 (much harder than the HS one)
2 pps x 12, 12
Smith Flat Guillotine Press (active rest, dumbbell 2 arm curls, 25-30 lb x 8-10)
135 x 25
185 x 20
225 x 15, 7 to 135 x 20
Cable Crossover (2 sends holds)/Dips/Cable Crossover (5 second holds)
8/failure/10
4 rounds, 25-40 seconds between sets
DC Chest Stretch
80 lb x 90 seconds (whoa)
Strong chest day.
That’s all for now.
8.3.11
HIIT
Bike Sprints
10 minute warmup
5 intervals
10 minute cooldown
Weighted Ab Work
Lat Pulldown “suck in and flex”
Standing Half Squat Overhead Rope Crunch
3 rounds continuous, 10 reps each, flex abs entire time, hold 2-3 seconds at contraction
Crazy HIIT…Layne told me that my last round of pics were great, but we gotta push hard to get the legs in…so I’m
Crushing it on Cardio days.
Try that little Ab circuit, you can see both exercises in CT’s live spill, I’ve always liked the lat Pulldown one, but the rope is a bit different and much tougher than the standard standing cable crunch.
Back day tomorrow.
Sick chest day. Tried that abs circuit today as part of some “active rest” since I wasn’t supposed to train…Awesome.
8.4.11
Back Day
Neutral Grip Pullups (squeeze at top, dead hang)
Bw x a bunch
Bw + 45 x 10
Close Grip Pulldowns
4x12 w/perfect form
Worked up to 270 x 10 with loose form
HS High Row Single Arm
Worked up to 5 pps x 6 LR
2-Arm, 2 seconds hold + long stretch
3 pps x 10, 2 pps x a bunch
Nautilus Single Arm Rows (row to hip, 2 second squeeze + slow stretch)
4x10 at 2 pps
Close Grip Cable Rows (2 seconds squeeze, slight forward lean, stretch emphasis)
3x10, 1x25 (pump reps)
Deadlifts
Worked up to 545 x 4 (video)
Barbell Rows From The floor (form can be seen in recent Dusty Hanshaw back video)
315 x 7, 225 x 14
Stretchers
1x15, 1x12, 1x10
DC Weighted Hang
75 x 80 seconds
Unreal back session. Pumps were off the charts and I felt strong as hell. Deads were solid, despite my hammies still being shot from leg day…I said to myself I wouldn’t do them today, but just got into the zone and killed it…nothing better than lat pumps.
This felt very good, especially considering its placement at the end.
Bro, I’m doing the bodybuilding thing for the next six months because of some health issues and injuries, and your log has been giving me ridiculous motivation and ideas for my workouts. Thanks for keeping this. Also, if you come in mid-190s completely shredded, that will be freaking ridiculous for your age and height. Just absolutely mind-blowing. Keep it up man!
[quote]165StateChamp wrote:
Bro, I’m doing the bodybuilding thing for the next six months because of some health issues and injuries, and your log has been giving me ridiculous motivation and ideas for my workouts. Thanks for keeping this. Also, if you come in mid-190s completely shredded, that will be freaking ridiculous for your age and height. Just absolutely mind-blowing. Keep it up man![/quote]
Good to see another guy giving bodybuilding a try, and glad my log is giving you some motivation!
Thanks man, I’m thinking 190-195 will be a good weight for me to come in peeled.
You. are. ridiculous.
Keep it up bro!
8.5.11
ARMZ! Kingbeef Style, Round 2
Seated Hammer Curls (not alternating, focus on starting and completing movement with elbows, not shoulder or Delt)
Fat grip
15 x 10, 25 x 10
Normal
40 x 10
45 x 10, 8
40 x 8
Decline CGBP (focus on pushing with triceps, flex hard at top of each rep)
135 x 8
185 x 8
225 x 8
245 x 4
275 x 4
Top Set:
300 x 5, + 25 lb from last week (much, much better than last week)
Top Set 2:
275 x 6
EZ Preachers (keep elbows and arms on pad entire time, explosive curl + squeeze)
20 + bar x 15
40 + bar x 15
60 + bar x 11, 8 to 20 + bar x 15
Lying EZ Bar BTB Extensions (long stretch, explosive extension + flex)
Bar x 12
- 20 x 10
- 40 x 12
- 60 x 10
- 80 x 10
- 60 x 12
Incline Dumbbell Curls
25 x 10
30 x 10
40 x 5 to 25 x 6
EZ Seated French Press
Bar x 12
- 20 x 12
- 40 x 12
- 60 x 12
- 80 x 8 to + 40 x 12
EZ Reverse Curl/Rope OH Extension
50 x 10/25 x 10
60 x 10/35 x 10
50 x 12/35 x 10 to 30 x 15/35 x absolute failure +
Unreal arm session…felt so much stronger than last weeks. Decline is up a ton from the previous week, and I can see 315 for strong reps soon… The pump today was like none other I’ve had, crazy stuff.
Seated French Press
[quote]ebomb5522 wrote:
Decline CGBP
300 x 5,
[/quote]
FML. You are a SAVAGE… On another note, LOVING the program man. Hit some sweet PRs today. I have a feeling things are about to start moving upward in a hurry.
[quote]PerformanceOne wrote:
[quote]ebomb5522 wrote:
Decline CGBP
300 x 5,
[/quote]
FML. You are a SAVAGE… On another note, LOVING the program man. Hit some sweet PRs today. I have a feeling things are about to start moving upward in a hurry. [/quote]
Lol, thanks brotha!
Glad to see that youre enjoying it! I look forward to seeing you smash more PRs!
8.6.11
Cardio
HIIT Car Pushes
Warmup + active warmup
6 20 seconds all out pushes with 45-70 seconds rest
Cooldown
Ab Circuit
Standing Rope Crunch (hard version)/Bench Leg In-Up Hold/Bicycle Situps (hard flex)
10/8 LR/10 LR
3 times continuous
Awesome Cardio Ab day.
8.7.11
Shoulders/Traps
Standing Strict Overhead Press
worked up to 185 x 2x6 (solid sets)
135 x 12 (not till failure, till speed slowed a bunch though)
Leaning Dumbbell Lateral Raise/Single Arm Dumbbell Press (6 second total TUT motion), Active Rest: Single Arm Barbell Shrugs w/ 2 seconds hold: 95 x 8 LR
25 x 15/8 LR
35 x 12/8 LR, 12/8 LR
45 x 10/8 LR
Bradford Press/Dumbbell Strict Standing Laterals/Machine Delt Raise, Active Rest: Cable Turn-out Shrugs w/3 seconds holds at top, 10 reps
95 x 6/25 x 12/50 x 20
105 x 6/25 x 12/70 x 20
125 x 6/25 x 12/70 x 20
145 x 6/25 x 12/50 x 30
95 x failure/25 x 12/70 x 20
Incline Bench Rear Delt Flies
25 x 40, 40
Delt Destroyer
60 x 60, 30 x 30, 10 x 10 full reps
Awesome shoulder session. Pumps were insane, strength was pretty good on the overhead press, despite weighing 205.
[quote]pbclax1 wrote:
You. are. ridiculous.
Keep it up bro![/quote]
Doing my best brotha!! You’re killing it too as always!
8.8.11
Legs
Back Squats
worked up to a solid 455 x 6
Leg Press
3-9 PPS x 20
10 pps x 20, 17
Hard Hack Squat (the small one that is tougher) 1 1/2 rep sets
3 x 10 w/2 pps right into 1 pps x sissy to failure
Quick, intense leg session. Didn’t have a ton of time, so I just did what I thought would crush my legs the most effectively. 455 x 6 on squats felt strong. Even though I did 7 last week, these felt better for some reason. Leg press was tough…it was a bit ambitious going for multiple 10 pps x 20 sets after all those warmup sets, but I was happy. The 1 1/2 squats are brutal.
Bodyweight is 205.
8.9.11
Chest
Incline Bench Press
Worked up to 275 x 6, then 6 + 1 with slight spot
225 x 14
HS Iso Wide (focus on getting deep stretch and flexing hard at top)
3 pps x 10, 10, 10
Flat Bench Press (2 seconds pause and full deload on chest, 3/4 lockout)
135 x 6
185 x 6
205 x 6
225 x 6
245 x 6
225 x 6
Turned Incline HS Single Arm Press + Flex
25 plate x 12
45 x 10, 10, 10
Superset (go back and forth till can’t hit 8)
Pec Dec/Machine Press
6 sets I think?
DC Chest Stretch
85s x 90 seconds
45 minutes steady state walking
Amazing chest session. 275 on incline was great for my Bodyweight.
Tons of volume and intensity today. Did 45 minutes instead of 20 because I had a small cheat meal last night
8.10.11
Back
Reverse Grip Pulldowns (done with a 2 second hold at contraction on all sets)
120 x 12
140 x 10
150 x 10, 10, (final set done with 12-9-7-5-3-1 second holds)
worked up to 270 x 8 with loose form
HS Front Row (2-handed, done from a dead-stop with squeeze and hold)
3 pps x 10
4 pps x 10, 10, 8
3 pps x 10
2 pps x a bunch (done with 5 seconds hold)
Single Arm Pulldowns (done with 2 seconds hold)/Medium Neutral Grip Cable Rows (done with 2 seconds hold, try and pull do waist)
70 x 8 LR/120 x 10
70 x 8 LR/120 x 10
70 x 8 LR/120 x 10
70 x 8 LR/120 x 10
Deadlifts
worked up to 555 x 4
This ties an all-time PR I believe, strong set, especially given my bodyweight is 204-205
Partial Pulldowns (done with perfect form, long stretch, nice squeeze at bottom)
170 x 10, 10
220 x 6 to 170 x 6
DC Dumbbell Stretch
80 x 70 seconds
Unreal back session. Everything felt strong and the pumps in my whole upper body, specifically back, were absurd.
Deads were cake. 555 x 4 at this bodyweight is sick for me. Amped up about that.
HIIT tomorrow and Armz on Friday : ).
