3/16/13 Chest/delts
Cable Flyes: ramping sets of 10 up to 2x10, 1x15, 1x20
DB Incline Press: 15x60, 15x65, 15x70, 15x75, 17x80 (failure)
Triset: 3 rounds, 10-15 reps each
Decline HS
Hi to lo cable flyes
Stretch pushups
Triset: 3 rounds, 15 reps each
DB Lateral Raises (strict)
Pec Dec Rear Delt Flyes
Cross-body front raises
Triset: 2 rounds, 12 reps each, pretty much all of these to failure
Machine lateral raises
Monster mini-band pullaparts
HS shoulder press, no lockout
Cardio: 30 min fasted morning walk
3/17/13 Back
Straight Arm Pulldowns: full stack 3x15
Smith Machine Bent over Rows: 3x10x2pps
WG Lat Pulldowns: 4x10
strict DB Rows w/ extra stretch: 3x15x115
CS T-bar rows: 3x12
DB Shrugs, 3 sec squeeze: 3x12
Cardio: 40 min fasted morning walk
3/18/13 Arms
HS Preacher Curls w/ 3 sec negative: 4x8
EZ Bar Curls: 4 sets of 8+8+8, close/medium/wide…what a pump
Hammer curls: 6x30, 6x35, 6x40, 6/6/6/30 drop w/ 40/30/20/10
Tri-set: 15, 12, 10, 8 reps each ramping weight
Rev. Grip straight bar pushdowns
regular grip straight bar pushdown
overhead straight bar extensions
Close-grip pushups: 1x40, 1x30
Cardio: 40 stairclimber
3/19/13 Off
Cardio: 40 min fasted morning walk
3/20/13 Legs/calves
Lying Hamstring Curls: 3x15, then 15+15+(30 partials) drop set
Single-Leg Leg Press against Monster bands: 10x0pps, 10x1pps, 10x2pps, 10x2.5pps, 10x3pps (free weight not including band resistance)
HS Power Squat/Rev. Hacks: ramping by 1pps, sets of 8 up to widowmaker 20x5pps
Heels elevated, super narrow stance Smith Squats: 10x1pps+25s, 3x10x2pps
HS stiff-leg RDLs: 5x12x1pps+25s
Hack Machine Calf Raises: 1 giant pyramid, no rest between (other than to add/strip plates) 8 reps per set:
0pps/.5pps/1pps/…/4.5pps/5pps/4.5pps/…/.5pps/0pps(3 sec squeeze on final set)
…so yea, 168 “straight” reps for calves
Cardio: 40 min fasted morning walk
3/21/13 Chest/delts
DB Press and Twist: 8x40, 8x50, 8x60, 8x70, 8x80
Decline HS Press w/ Monster minis: 8x0pps, 8x0pps+25s, 8x1pps, 8x1pps+25s, 8x2pps, then 8/8/18 drop w/ 2pps/1pps/0pps (all weights not including band tension)
Low to high Cable flyes: 20, 15, 10 ramping weight
Stretch Push-ups: 2 to failure
Pec Dec Rear Delts Flyes: 3x15 ramping, then 15+(15 partials) at top weight
DB lateral Raises: 4x15
DB cross-body front raises/controlled swings: 2x20
Cardio: 40 min fasted morning walk
3/22/13 Back
Single-arm standing cable rows: ramping sets of 10 until hard set
Lat Pulldowns, 1 1/2 reps: 3x10 (ramping weight)
Strict DB Rows w/ Extra Stretch: 10x100, 10x110, 10x120, 10x130
CS HS Rows: 12x1pps, 12x1pps+25s, 2x8x2pps (slow eccentric)
HS Shrugs, 2 sec squeeze: 2x30
Underhand Bentover cable pullbacks: 3x10
Cardio: 40 min fasted morning walk
*videos coming!
3/23/13 Arms
DB Curls:: 4x8
HS Preacher curls: 4x10
DB Hammer Curls: 4x6
Straight Bar Cable Curls: 4x8
Rev. Grip Pushdowns: 4x15
V-Bar Pressdowns: 4x8
1 arm cable ext.: 4x8 (no rest between, just L to R to L, etc.)
Dips: 30, 15, 6, 6
Cardio: 40 min fasted morning walk
Where’s the intensity you say? 15 sec rest between ALL sets.
3/23/13 Off
Cardio: 40 min fasted morning walk
I’ve decided to modify my split to address my weaknesses for the final 4 week stretch.
From:
Legs/calves
chest/delts
back
arms
off
To:
Legs/calves
chest/delts
back/bis
delts/tris
off
Chest volume: decreasing, exlusively focused on upper chest…perhaps something like 6-8 total sets.
bis and tris volume: jump to 12-16 range, not so much circuits, supersets, drop set focused anymore as much as focus on hard contraction, control, detail, etc.
Delts: frequency and volume going up…easily my weakest bodypart.
Legs/calves: to be honest, after the posing seminar my legs seemed to overpower my physique; however, I’m not gonna change a damned thing, because on stage my chest/delts/arms will all be filled out and pumped up, so I think they’re right where they need to be.
Back: fewer sets to make room for bis after, more focus on quality than quantity. Won’t be afraid to really throw some weight around on a few movements.
3/25/13 Legs/calves (straight up depletion workout today…reps, reps, and more reps no carb!)
Lying Hamstring Curls: 4x25x60
Leg Press: 2x30x6pps, 3x30x7pps
Hack Squats: 20x2pps, 20x2.5pps, 20x3pps, 25x2.5pps, 30x2pps
Smith machine Stiff-legs: 4x25x1pps
Leg press calf raises: 15,15,20x2pps, then a drop 25/25 w/ 2pps/1pps
Hack machine calf raises, 3 sec negative + stretch: 12x3pps, 12x4pps, then a drop 15/12/10 w/ 4pps/3pps/2pps (no slow negatives for drop)
Cardio: 40 min fasted morning walk; I was holding groceries for the last half =)
3/26/13 Chest/delts
HS Incline w/ monster mini bands: ramping sets of 8 at 25s and 45s until I couldn’t hit 8; got up to 8x2pps
BB wide grip incline, no touch/no lockout: ramping sets of 15 135, 155, 165, 175
Incline bench side lying lateral raises: 3x10, then 10 15 drop on last set
Rear delt flyes pec dec: giant drop 30, 25, 20, 15
Cardio: 40 min fasted morning walk
*in and out this morning…had to catch a fly out for a job interview.
3/27/13
Job interview. First and last official day off from training or diet.
[quote]jskrabac wrote:
3/27/13
Job interview. First and last official day off from training or diet. [/quote]
How’d it go?
[quote]spar4tee wrote:
[quote]jskrabac wrote:
3/27/13
Job interview. First and last official day off from training or diet. [/quote]
How’d it go?[/quote]
I put my best self forward…it’s in their hands now.
3/28/13 Back/bis
Thibs pulldown: 6x12 ramping, 30 sec rest
T-Bar Rows: 7x8, ramping from 1 to 7 quarters, 30 sec rest
WG Pullups: 3x10
Chin-ups: 3x10
Single-arm HS preacher curl: ramping 4x10
Cable curls: 2x8, then 8+8+8+8+8 drop to failure and beyond
Cardio: 40 min fasted morning walk
3/29/13 Delts/tris
Cross-body front raises: ramping sets of 8–10, 20,30,40,50
Underhand grip single-arm DB Shoulder Press: ramping sets of 8–20, 30, 40, 50, 60
Behind the back leaning cable lateral raises: 2x12, then 2x8+12 partials (heavier)
Single-arm rear delt cable rows: ramping weight 20, 15, 10
HS Shoulder Press: ramping sets of 8+1pps, 1pps+10s, 1pps+25s, 1pps+35s, then a drop 8/16 w/ 2pps/1pps
Straight bar pressdown: ramping sets of 8 then top set with 6 drops, all 8 reps…little bit of cheat on the 2nd and 3rd drops
Close-grip smith press to chin: ramping sets of 8–10lb ps, 20, 30, 40, 50lb ps
Cardio: 40 min fasted morning walk
