7.30.10
Back/Shoulders Hypertropy
Wide Grip Pullups
30 x 10, 10, 10 (65 percent 10 RM)
Chest Supported Rows
2 plates x 12
4 plates x 10
4 plates + 25 x 10
Drop Set (slow tempo)
4 plates x 5, 3 plates x 8, 2 plates x 10, 1 plate x 15
Close Grip Seated Cable Rows
200 x 12, 10
Wide Grip Pulldowns
100 x 15 (3-0-3 tempo)
50 x 15 (6-0-6 tempo)
Wide Grip Weighted Hangs
70 lb x 60 seconds
Hammer Strength Shoulder Press
150 x 10, 10, 10 (65 percent 10 RM)
Hammer Strength Front Military Press
1 plate each side x 12
2 plates each side x 12
3 plates each side x 9 + 1 (PR)
Drop Set
2 plates + 25 x 8, 1 plate + 25 x 15
Seated Dumbbell Laterals
25 x 15
40 x 12, 12 to 20 x 20
Hammer Strength Delt Raises
50 x 20
70 x 15
Today was a great back/shouder day. Got a serious pump again from all the drop sets, and was handling more weight easily than I did last week. The front military press felt great as the 6 plates went up much easier than last week. Back was pumped from slower tempo as well.
8.1.10
Upper Power (all compounds are 90 percent of 5 rep max)
Wide Grip Pullups
65 x 5, 5, 5
Chest Supported Overhand Rows
2 plates x 12
4 plates x 12
4 plates + 25 x 8, 7
Close Grip Seated Cable Rows
200 x 10
230 x 10
Bench Press
285 x 5, 5, 5 (could have hit 12+ on first set)
Standing Cable Flies with pause
30 x 12
50 x 12
80 x 10
Hammer Strength Shoulder Press
230 x 5, 5, 5 (12+ possible)
Charles Glass Lateral Raises
30 x 12, 12
Cable Preachers (diff machine than last week)
110 x 6, 8
130 x 6
Had to train at a different gym due to time constraints. Back felt great. Bar on bench press was annoying and was like spinning, making it tougher, but 285 felt really light, as it should for 90 percent. Omitted triceps work due to time constraints, will hammer hit them a little tomorrow then hammer them Wednesday. Bw was 223 this AM : ).
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8.2.10
Lower Power
Back Squats (new form, 90 percent 5RM)
135 x 5, 225 x 5, 315 x 5
405 x 5, 5, 5 (easier than 370 x 3 x 5 last week)
Single Leg Extensions
65 x 15 LR
87.5 x 20 LR
100 x 20 LR
SLDL ( need to rethink exercise)
405 x 5
Flute Ham RaisesÂ
25 x 5
Standing Calf Raise
320 x 8
360 x 8
400 (stack) x 6 PR
Seated Calf Raise
180 x 15
225 x 12, 12
90 x 50 +Â
Legs felt great today. Squats felt a world different than last week and were much easier. I was getting a little worried : P. Now I need to get pumped up for 445 for 3x5 next week.
8.3.10
Cardio
Tabata Session
KB Swings (left) x 20 seconds
KB Swings (Right) x 20 seconds
KB Squats (R) x 20 seconds
KB Squats (L) x 20 seconds
KB Press (R) x 20 seconds
KB Press (L) x 20 seconds
KB Snatch (R) x 20 seconds
KB Snatch (L) x 20 seconds
KB Alt Swings x 20 seconds, 20 seconds
KB Alt Snatch x 20 seconds, 20 seconds
KB Goblet Squat x 20 seconds, 20 seconds
KB 2-Arm Swings x 20 seconds, 20 seconds
That was 8 minutes of tabat work. Each 20 second interval was separated by 10 seconds of rest. Normal tabatas are tough for me, but this really killed me. Did 2 rounds of an ab circuit as well as foam rolling following this, but this left me sucking pond water, as a football coach of mine used to say.
Hmm, I think I’m going to steal that Tabata from you.
And how the hell do you do 25 GHRs… nevermind. I’m leaving before my esteem is further lowered.
[quote]Nikki9591 wrote:
Hmm, I think I’m going to steal that Tabata from you.
And how the hell do you do 25 GHRs… nevermind. I’m leaving before my esteem is further lowered.[/quote]
Haha, I didn’t do 25 GHRs, I just did 5 with a 25lb plate :P, but thanks! I prob can do 25, but I prefer to do them weighted, and will do 45lb next week. The tabata is great, use it!
8.4.10
Chest/Arms Hypertrophy
Bench Press
185 x 10, 10, 10
Hammer Strength Iso Lateral Bench Press
1 plate each side x 12, 2 plates each side x 12, 3 plates each side x 12
Drop Set
4 plates each side x 6 to 2 plates each side x 12 to 1 plate each side x 25
Incline Arnold Flies
50 x 20, 40 x 20, 35 x 20
DB Stretch
65 x 75 seconds
Barbell Curls
95 x 12, 135 x 12, 155 x 8
Hammer Strength Preacher Curl
1 plate x 15
2 plates x 8, 8
Seated Dumbbell Curls
40 x 12, 12
EZ Bar 45 lb burnout
Skull Crushers
125 x 15
145 x 15
155 x 12
Rope Pushdowns
50 x 20, 60 x 15, 15
EZ Cable Reverse Pushdown
40 x 20, 20, 20 (With pause)
Today was a great chest/arm day. The rest between sets was no longer than a minute on any exercise and I got a serious pump. It was my first time using a hammer strength machine for chest and I killed my chest with it. I will definitely be using them in the future.
I can see that great work is still going on in here. Layne will definitely guide you in the right direction and your consistency will lead to some great results. Great job, Evan!
8.5.10
Legs Hypertropy
Back Squats
275 x 10, 10, 10 (65 percent 10 RM)
Leg Press
5 plates x 15
7 plates x 20, 20 (45-60 seconds rest between sets)
Glute Ham Raise (done for speed)
Bw x 10, 10, 10
Lying Single Leg Hamstring Curls
85 x 12 LR
90 x 10 LR
Standing Calf Raise
300 x 12, 12
250 x 15 to 150 x 15
Seated Calf Raise
90 x 100 total reps over 5 sets with 45 seconds rest
I did not do as much today as usual, but the rest periods were no more than 60 seconds on anything and I also wanted to conserve a little energy for my power workout on Monday where I will be going for 3 sets of 5 with my 5 rep squat max. I took a video of my squats to demonstrate the depth I am trying to hit and I was very happy with the way they looked. I am trying to go to just about parallel to better target the quads and I feel that I am accomplishing just that. Bw was also at 223.5 today, and all time high.
[quote]Saint Luke wrote:
I can see that great work is still going on in here. Layne will definitely guide you in the right direction and your consistency will lead to some great results. Great job, Evan![/quote]
Thanks Luke!
Since my transition to Natural Bodybuilding, working with Layne has been the best decision of my life and I have progressed body wise and strength wise faster than ever. He is a great guy to work with.
8.5.10
Back/Shoulders Hypertrophy
Wide Grip Pullups
30 x 10, 10, 10 (could have hit 20 on first set)
Barbell Rows
225 x 10, 275 x 10, 315 x 10, 10
Incline Bench DB Rows
70 x 12, 12, 12
Close Grip Lat Pulldown Feel
100 x 8, 12
Weighted Hang
70 x 60 seconds
DB Seated Press
80 x 10, 90 x 10
Behind Back Cable Laterals
2 plate x 10 LR
4 plate x 12 LR
6 plate x 12 LR
7 plate x 10 LR
Tons of foam rolling/stretching for low back/hip.
Today was a solid hypertrophy day, with a little less volume than normal due to the heavy day on Sunday that I need to be totally fresh for. 315 x 3 x5 on bench, 70 x 3x5 on pullups and 260 x 3x5 on hammer strength shoulder press are goals.
[quote]ebomb5522 wrote:
I dont know why the link isnt working.
Just go to youtube and type in empier12!!![/quote]
subscribed
you are a beast!
do you already know when will you do your first show?
[quote]totti13 wrote:
[quote]ebomb5522 wrote:
I dont know why the link isnt working.
Just go to youtube and type in empier12!!![/quote]
subscribed
you are a beast!
do you already know when will you do your first show?[/quote]
Thanks Totti!
Glad that you subscribed and enjoy the videos so far!
I am not sure of the exact date of my first show, but most likely in 2011 at some point. More than likely it will be middle to late 2011, and I am not sure what natural organization it will be in. I want at least another year to add 10 more pounds of good mass, which I think is realistic and will also give me a much greater chance of doing well. I would say that once I am at a consistent 230-235 at the same leaness I am now, I will be ready to compete. Right now I am 223-225, depending on scale. I really want to do a show soon, but I want to do well more and give myself the best chance possible.
Here are some updated pics. Bw is between 223 and 224 in pics.
Front 1
8.7.10
Cardio
Eliptical HIIT
5 minute warmup
10 Intervals
5 minute cooldown
Today was my first time doing eliptical sprints and I loved them. I got a great cardio session in with them and I will continue using them as my cardio for a while. Â
8.8.10
Upper Power
Wide Grip Pullups
70 x 5,5,5 (100 percent 5RM)Â
Hammer Strength Chest Supported Low Row
1 plate each side x 12
2 plates each side x 12
3 plates each side x 12
4 plates each side x 8
2 plates + 25 each side x 12
Bench Press
315 x 5,5,5 (100 percent 5RM)
Hammer Strength Iso Shoulder Press
2 plates + 35 each side x 5,5,5 (100 percent 5RM)
Hammer Strength Preacher Curl
Drop set
3 plates x 6 to 2 plates x 10 to 1 plate x 12
Today was an absolutely awesome workout. It is my 100 percent week for power exercises and my previous 5 rep bests on wide grip pullups, bench press, and hammer strength shoulder press were all hit for 3x5, indicating that in 5 weeks, I got a hell of a lot stronger. Probably could have hit 8-10 on the first set for 70 on pullups, 315 on bench, and 250 on shoulder press. Really happy with today.Â
Now I am getting amped up for 445 for hopefully 3x5 on squats and 45 lb for 3x5 on glute ham raises.
 Â
You know I’ll definitely be keeping up with this man! Youre lifting like a beast! Keep killin it
8.9.10
Lower Power
Back Squats
440 x 5, 5, 5 (100 percent 5RM)
Single Leg Extensions
87.5 x 20 LR
112.5 x 20 LR (PR)
Glute Ham Raise
25 x 5, 5, 5
Standing Calf Raise
320 x 8
400 x 8 (PR), 6
Seated Calf Raise
90 x 15
180 x 15, 20
Awesome lower body power day. Was the 100 percent day, meaning that the 440 on squats was my 5 RM and I did it for a 3x5. Next week I will try and find a new 5RM, hopefully 455 or 465, maybe higher!
