2/22/13 Off day
Cardio: 30 min fasted morning walk
Bodyweight: down to 176.6 from 177.7 5 days ago. Shelby bumped cardio from 20 to 30 daily but kept diet the same.
hi TNation’s ugly duckling,
thanks for the advice
also, those stretch pushups you recommended in another thread are awesome
[quote]browndisaster wrote:
hi TNation’s ugly duckling,
[/quote]
lol…wut?
2/23/13 Legs
Superset
Lying Hamstring Curls: 5x15
Smith machine stiff-legs: 5x15
Leg Press: 50x4pps, 40x5pps, 30x6pps, 20x7pps, 10x8pps then 3 drops @6pps/4pps/2pps w/ 20 reps each i think
Hack Squat: 30x1pps, 20x2pps, 10x3pps (deep, feet high and wide)
…felt like throwing up a few times this workout. Definitely pushing the limits of my endurance.
I was cursing JM’s name after trying the 50/40/30/20/10 scheme. When 60 reps of hacks is the “easy” part of the workout…you know you’re onto something.
Cardio: didn’t get a chance to hit it after lifting today. I needed to get groceries so I walked there during the evening. Made sure it was 30 min.
[quote]jskrabac wrote:
[quote]spar4tee wrote:
I be a proud mothafurka[/quote]
lol, thanks alot. How are your big 3 progressing these days? [/quote]
Meh they’ll explode in due time. Being as strong as I can muster on everything and looking good while doing it is my main priority right now.
[quote]spar4tee wrote:
[quote]jskrabac wrote:
[quote]spar4tee wrote:
I be a proud mothafurka[/quote]
lol, thanks alot. How are your big 3 progressing these days? [/quote]
Meh they’ll explode in due time. Being as strong as I can muster on everything and looking good while doing it is my main priority right now.[/quote]
Ah ok, more of a BBing focus these days?
2/24/13 Chest/delts
Incline DB Press: 15x60, 12x70, 10x80, 8x90
Decline HS Press: 10x2pps, 10x2pps+25, 2x10x3pps
BB Incline Press: 4x8x185
DB Lateral Raises: 4 sets of 8+12 partials w/ 30s
Rear Delt Flyes Pec Dec: giant drop set 30/25/20/15 followed by heavier drop 10/8/6
Single arm standing shoulder press (underhand-ish grip): 4x10x40
Cardio: 30 min incline treadmill
2/25/13 Back
Meadows Rows on HS: ramping sets of 8 45,95,145,170,195
Ultra Close Grip Smith Rows: sets of 8 again 1 25/side, 2 25s/side, 3 25s/side, 3 sets w/ 4 25s/side
Meadows Stretchers: 3x15 ramping weight
WG Lat pulldowns: 4x15 ramping weight
Chest supported HS Rows: 8x2pps+25s, 12x2pps, 16x1pps 25s
DB Shrugs w/ 3 sec squeeze: 3x12x90s
Cardio: 30 min fasted morning walk
2/25/13 Back
Meadows Rows on HS: ramping sets of 8 45,95,145,170,195
Ultra Close Grip Smith Rows: sets of 8 again 1 25/side, 2 25s/side, 3 25s/side, 3 sets w/ 4 25s/side
Meadows Stretchers: 3x15 ramping weight
WG Lat pulldowns: 4x15 ramping weight
Chest supported HS Rows: 8x2pps+25s, 12x2pps, 16x1pps+25s
DB Shrugs w/ 3 sec squeeze: 3x12x90s
Cardio: 30 min fasted morning walk
Saw you were doing the stairmaster earlier for cardio: does shelby dictate what type of cardio you do? It caught my eye because I feel like I typically only see big guys doing the stairstepper and figured it was to minimize impact on knees.
Following. Your progress this past year or so has been very impressive.
Do you have an approximate weight you’d like to be come show time, or just wherever you end up when you’re lean enough?
[quote]jskrabac wrote:
[quote]spar4tee wrote:
[quote]jskrabac wrote:
[quote]spar4tee wrote:
I be a proud mothafurka[/quote]
lol, thanks alot. How are your big 3 progressing these days? [/quote]
Meh they’ll explode in due time. Being as strong as I can muster on everything and looking good while doing it is my main priority right now.[/quote]
Ah ok, more of a BBing focus these days? [/quote]
still leaning strength, a bit more strongman style
[quote]The3Commandments wrote:
Saw you were doing the stairmaster earlier for cardio: does shelby dictate what type of cardio you do? It caught my eye because I feel like I typically only see big guys doing the stairstepper and figured it was to minimize impact on knees.[/quote]
He does. He wants me keeping heart rate between 120 and 130. I’m fairly low carb, so I don’t think HIIT would serve me well. It would hinder recovery too, especially in a deficit.
[quote]Gmoore17 wrote:
Following. Your progress this past year or so has been very impressive.
Do you have an approximate weight you’d like to be come show time, or just wherever you end up when you’re lean enough?[/quote]
I wouldn’t be surprised with anything between 160-170. Depends on how far Shelby will test my limits.
2/26/13 Arms
Bis Giant Set 5 rounds, 12 reps each, 2 min rest bewteen circuits
Cable Curls
EZ Bar Standing Curls
DB Hammer Curls
HS Preacher Curls
Tris Giant Set 4 rounds, 15 reps each, 2 min rest between circuits
Underhand pulldowns
Overhand pushdowns
Overhead Cable extensions
CG Pushups
Cardio: 30 min stairmaster
