[quote]bugeishaAD wrote:
Oh wow look everyone, Evan is making PRs shredding down to 4% bf.
fml.[/quote]
lol
great work Evan!
lookin awesome already. will def be following and good luck!
6.12.11
Rope Curl/Rope Pushdown
20/20 x 2
Close Grip Bench Press
95 x 15
135 x 10
185 x 8
225 x 5
275 x 3
295 x 3
315 x 3
225 + 40 lb chains x 8
275 + 40 lb chains x 2, 2
285 + 40 lb chains x 2
225 + 40 lb chains (2 seconds pause) x 5, 5
Really like the chains
Alternating Dumbbell Curls (palms forward entire curl motion, no sets to failure)
35 x 8 LR
50 x 8 LR
60 x 7 LR (stopped short of failure)
50 x 8 LR, 6 LR
Pin Press From Nose (on pins, dead stop each rep, flex hard at top, 45 seconds rest)
135 x 8, 8, 8, 8, 8 (wow, new favorite power triceps movement)
Short Bar Curls
50 + bar x 8
70 + bar x 10
100 + bar x 7
25 sec between each set:
50 + bar x 20
40 + bar x 20
20 + bar x 20
Dip Machine (3 seconds negative) (short rest)
45 + 35 each side x 15, 15
90 each side x 10, 10
Rope Pushdowns (fewest sets to 100)
50 lb x 35, 25, 25, 15
Cross Body Curls
20 x 12 LR
40 x 8 LR
50 x 8 LR
40 x 8 LR to 6 hammer curls to 20 x 8 hammers
Done. That’s what I call an arm day. I’m both happy and unhappy with my close grip. Every time I hit 315, I’ll go out and crush the first few, looking like I’ll hit 5-8, then just die out of nowhere. My spotter was even surprised and thought I had at least 3 more. I’ll remedy this with high rep power movements and chain benching. Not only should this help strength, but I think it will add some quality size onto my arms.
I really like the pin presses, will definitely keep these.
[quote]ebomb5522 wrote:
6.12.11
Rope Curl/Rope Pushdown
20/20 x 2
Close Grip Bench Press
95 x 15
135 x 10
185 x 8
225 x 5
275 x 3
295 x 3
315 x 3
225 + 40 lb chains x 8
275 + 40 lb chains x 2, 2
285 + 40 lb chains x 2
225 + 40 lb chains (2 seconds pause) x 5, 5
Really like the chains
Alternating Dumbbell Curls (palms forward entire curl motion, no sets to failure)
35 x 8 LR
50 x 8 LR
60 x 7 LR (stopped short of failure)
50 x 8 LR, 6 LR
Pin Press From Nose (on pins, dead stop each rep, flex hard at top, 45 seconds rest)
135 x 8, 8, 8, 8, 8 (wow, new favorite power triceps movement)
Short Bar Curls
50 + bar x 8
70 + bar x 10
100 + bar x 7
25 sec between each set:
50 + bar x 20
40 + bar x 20
20 + bar x 20
Dip Machine (3 seconds negative) (short rest)
45 + 35 each side x 15, 15
90 each side x 10, 10
Rope Pushdowns (fewest sets to 100)
50 lb x 35, 25, 25, 15
Cross Body Curls
20 x 12 LR
40 x 8 LR
50 x 8 LR
40 x 8 LR to 6 hammer curls to 20 x 8 hammers
Done. That’s what I call an arm day. I’m both happy and unhappy with my close grip. Every time I hit 315, I’ll go out and crush the first few, looking like I’ll hit 5-8, then just die out of nowhere. My spotter was even surprised and thought I had at least 3 more. I’ll remedy this with high rep power movements and chain benching. Not only should this help strength, but I think it will add some quality size onto my arms.
I really like the pin presses, will definitely keep these.
[/quote]
Nice arm day bro! Awesome CGBPing with chains. From my experience with pin pressing, it is a little tough on the elbows. Just something to keep in mind.
[quote]pbclax1 wrote:
[quote]ebomb5522 wrote:
6.12.11
Rope Curl/Rope Pushdown
20/20 x 2
Close Grip Bench Press
95 x 15
135 x 10
185 x 8
225 x 5
275 x 3
295 x 3
315 x 3
225 + 40 lb chains x 8
275 + 40 lb chains x 2, 2
285 + 40 lb chains x 2
225 + 40 lb chains (2 seconds pause) x 5, 5
Really like the chains
Alternating Dumbbell Curls (palms forward entire curl motion, no sets to failure)
35 x 8 LR
50 x 8 LR
60 x 7 LR (stopped short of failure)
50 x 8 LR, 6 LR
Pin Press From Nose (on pins, dead stop each rep, flex hard at top, 45 seconds rest)
135 x 8, 8, 8, 8, 8 (wow, new favorite power triceps movement)
Short Bar Curls
50 + bar x 8
70 + bar x 10
100 + bar x 7
25 sec between each set:
50 + bar x 20
40 + bar x 20
20 + bar x 20
Dip Machine (3 seconds negative) (short rest)
45 + 35 each side x 15, 15
90 each side x 10, 10
Rope Pushdowns (fewest sets to 100)
50 lb x 35, 25, 25, 15
Cross Body Curls
20 x 12 LR
40 x 8 LR
50 x 8 LR
40 x 8 LR to 6 hammer curls to 20 x 8 hammers
Done. That’s what I call an arm day. I’m both happy and unhappy with my close grip. Every time I hit 315, I’ll go out and crush the first few, looking like I’ll hit 5-8, then just die out of nowhere. My spotter was even surprised and thought I had at least 3 more. I’ll remedy this with high rep power movements and chain benching. Not only should this help strength, but I think it will add some quality size onto my arms.
I really like the pin presses, will definitely keep these.
[/quote]
Nice arm day bro! Awesome CGBPing with chains. From my experience with pin pressing, it is a little tough on the elbows. Just something to keep in mind.[/quote]
Ya, it definitely is! That’s why I’m not going heavy at all, and really working on endurance. 135 x 8 is pretty easy, but doing 5 sets of it with 30-45 seconds rest isn’t : ).
@ Bug: : )
@ Adam & MAF: Thanks for the support guys!
6.13.11
Leg Day
Smith Elevated Calf Raise/Toe Jumps
405 x 8/50
405 x 6/50
405 x 6/50
The idea here was to throw something different in.
Lying Hamstring Curls
50 x 20
65 x 20
80 x 20
100 x 20
115 x 20
Just looking for some higher reps, painful.
Heels Elevated Front Squats
6.13.11
Leg Day
Smith Elevated Calf Raise/Toe Jumps
405 x 8/50
405 x 6/50
405 x 6/50
The idea here was to throw something different in.
Lying Hamstring Curls
50 x 20
65 x 20
80 x 20
100 x 20
115 x 20
Just looking for some higher reps, painful.
Heels Elevated Front Squats
135 x 12
185 x 8
225 x 8
Add Belt
275 x 8
315 x 10 (PR + 4)
225 x 20 (continuous tension, 3/4 lockout, PR + 4)
Feet High-Wide Leg Press w/3 sec neg + doubled black + average band
1 pps x 8
3 pps x 8
5 pps x 8
7 pps x 8
8 pps x 8
9 pps x 8 to 6 pps x 20 to 3 pps x 20
Barbell RDL
135 x 20
225 x 20
315 x 12
315 x 12
315 x 12
225 x 20, 20 (bottom half partials)
Smith Lunge
95 x 12 LR
135 x 12 LR
Dropset
195 x 12 LR to 145 x 12 LR to 95 x 12 LR
Brutal leg day. I have a video of the 315 x 10 FS, felt great. The bands + high feet was brutal, and everything else just was tough. I really set the bar high with the FS and leg press and didn’t really recover lol.
Here’s a video of the 315 x 10 heels elevated FS
Your squatting vids are always awesome - you make it look so easy!
Inspirational indeed.
6.14.11
Cardio + Day 1 of Poliquin Calf Routine
Elliptical Intervals
41 minutes total cardio
Calf Work
A1) Seated Calf Raise (10-5-5 reps)
A2) Donkey Calf Raise (50-30 reps)
B1) Smith Elevated Standing Calf Raise (10x10-30, 10 seconds rest)
6.15.11
Chest/Biceps
Bench Press
BAR x 12
95 x 12
135 x 10
185 x 8
225 x 5
275 x 5
315 x 4
315 x 8 (with some help) to 225 x 10 to 135 x 12 (super slow reps)
Decline Smith Machine
135 x 20
225 x 15
315 x 10 to 225 x 20 to 135 (ultra wide grip) x 30
Incline HS + doubled black + pink bands (press as explosively as possible)
10 each side x 8
20 each side x 8
30 each side x 8
40 each side x 8
1 pps x 8
1 pps + 10 x 6 + partials to just bands x AMAP
Cable Crossover/Pink Band Crossover
35 x 12/20
35 x 12/20
30 x 8/15
Burnout Set: Cable Crossover + Pink Bands, drop to just cable, drop to just bands
15 + bands x failure to 15 x failure to bands x failure
Triceps Bar Curls (curl as explosively as possible)
Bar x 20
20 + bar x 20
30 + bar x 15
40 + bar x 15
RP Set:
50 + bar x 15, 8
Very strong overall chest day. Flat bench felt solid, wanted to give benching a try where the spotter has his hands on the bar, but isn’t helping a ton, and I felt it a lot…will continue doing this on all barbell pressing. Declines felt strong, incline HS + 2 doubled bands is absurdly hard, and the cable crossovers were something I haven’t done in a while, but should be doing. Curls with the triceps bar (mini-football bar) felt amazing, all biceps and forearms.
Pushing some big weights and keeping everyone else humble.
Nice work, as usual.
^ Thanks Deat!
PM:
20 minutes steady state walking
Today was a high carb day, and I’ll post what I normally eat later.
6.16.11
Back
Luke Sauders Calf Day 2
Triple Dropset Standing Calf Raise (1-2-1 tempo, 2 second pause at stretch)
Warmups
200 x 10 to 140 x 10 to 100 x 10
90 seconds rest
180 x 10 to 140 x 10 to 100 x 10
90 seconds rest
200 x 10 to 120 x 10 to 80 x 10
Close Grip Pulldowns (pause + squeeze at bottom, full stretch at top)
100 x 15
150 x 12
150 x 12
150 x 12
Unreal pump after these
Yates Style Overhand Barbell Rows
135 x 12
225 x 8
275 x 10
315 x 10
Pause at top
225 x 8
225 x 8
Meadows Rows (45 sec rest)
2 plates x 12 LR
2 plates x 12 LR
Dropset:
2 plates + 25 x 12 LR to 1 plate + 25 x 20 LR to 1 plate x 12 very very slow
Single Arm Cable Rows/Rope Straight Arm Pulldown
60 x 8 LR/30 x 20
70 x 12 LR/50 x 20
70 x 12 LR/70 x 20
70 x 12 LR/70 x 20
Rack Deads (mid shin)
135 x 5
225 x 5
315 x 5
405 x 5
505 x 3
555 x 4 (nice! Video)
405 x 12
DC Back Pole Stretch
2 sets to failure
Chain Overhead Extension (30 seconds rest)
30 lb x 15 LR
55 lb x 15 LR
55 lb x 12 LR drop to 30 x 20 LR
Awesome back session. Starting with calves really got me rolling and I didn’t stop until the last set. I cramped up on the close grip Pulldowns, and then Yates rows felt amazing. The superset was intense and then rack Deads were the lowest I’ve ever done them and I hit a 10 lb PR. Vids to come.
6.17.11
Shoulders
Seated Dumbbell Press
25 x 20, 20
50 x 20
75 x 12
RP Set
100 x 15, 7
Standing Laterals
25 x 12
35 x 8
40 x 8
50 x 8
60 x 6 to (raise as high as arms go) 25 x 8 to 20 x 8 to 15 x 8 to 10 x 8 to 5 x 8
Tri Set
Life Fitness Press: 2 pps x 8, 8, 8
Delt Raise Machine: 90 x 8, 105 x 8, 8
Dumbbell Front Raise: 40 x 8, 8, 8 LR
Pink Band Iso Lateral Holds
1 x LR to failure
Pink Band Face Rows/Explosive Bentover DB Laterals
20/10
20/10
20/10
Dumbbell Delt Destroyer
60 x 60 to 30 x 30 to 10 x 10 (full reps)
Awesome overall shoulder day. 100 x 15 is an all-time PR on seated dumbbell press, laterals and the Tri set felt amazing and delta got insanely pumped. Veins everywhere today. Car pushes for intervals tomorrow, I’ll take a video maybe : )…
Also, if you want to check out my recent update pics, they’re up in my “First Contest” thread over in the BBing forum. Bodyweight right now is 211 (210.8 if you wanna get technical :-p).
100x15 seated db presses?? AWESOME PR bro!