[quote]jskrabac wrote:
3 1/2 years in. I’ve got the MS, and I got the job offer! [/quote]
Nice
4/9/13 Off
Cardio: 40 min fasted morning walk
Posing practice: 1 hour w/ coach
[quote]jskrabac wrote:
3/31/13 Legs/calves
Lying Hamstring Curls w/ “double clutch”: ramping 3x8, then 8+8 drop followed by 30 partials in bottom 1/2 of ROM (double clutch is up, half down, up, all the way down, repeat)
HS Squats: ramping 1pps sets of 8 until a rest-pause set w/ 6pps 12/6/4 reps…15-20 sec rest only
Narrow stance smith squats w/ 3 sec negative: 8x1pps+25s, 8x1pps+35s, 8x2pps, 8x2pps+10s
Leg Extensions: ramping 3x20, then 20+20 drop
Single-leg leg press: 20x1pps, 20x1.5pps, 20x2pps, 20x2.5pps, 30x3pps (failure)
HS hack machine stiff-leg: 6x15x3pps, on 6th set +15 partials in bottom 1/2 of ROM (i.e. hams fully stretched)
Hack machine calf Raises: ramping 5x15 up to 5pps
Seated Calf Raises: one giant drop set 20/15/12/10/50 dropping a few plates on the stack each drop
Cardio: 40 min incline treadmill
Why the insane volume today you say? Well, this was the response to what I ate during my cheat window last night:
tri-tip sandwich
side of baked beans
jalepeno poppers with plate of fries
steak and cheese stuffed potato skins
apple crumb slice of cheesecake
giant scoop of vanilla ice cream
giant scoop of coconut ice cream
reese’s nutrageous bar
box of good n’ plenties
bag of skittles
choco taco[/quote]
GODDAM that’s an epic cheat “meal” subscribed.
4/10/13 Legs
Lying Hamstring Curls: ramping weights 20, 15, 12, 10, 8, 6+6+6 drop set
Leg press w/ 3 sec negative: 20x5pps, 15x6pps, 12x7pps, 10x8pps, 8x9pps, 10x10pps
Superset
HS Hack Squats: 3x15x3pps, then 15/15/15 drop w/ 3pps/2pps/1pps
HS Hack Machine Stiff-legs: 3x15x3pps, then 15+15 partials in bottom 1/2 of ROM
Cardio: 40 min fasted morning walk
*ran out of time for calves…maybe after chest/delts or back/bis
Shit you not, I’m on my 6th straight day of zero carb…no idea where this is all coming from!
4/11/13 Chest/delts
Pec Dec flyes: 3x12
DB Incline: 10x70, 8x80, 6x90, 7x100
Decline HS: ramping sets of 6 up to 3pps 25s
DB Lateral Raises: 20x20, 15x25, 10x30
Rope Facepulls on Lat Pulldown Machine: 3x12
Smith Machine Seated Shoulder Press: 20x1pps, 16x1pps 10s
Cardio: 50 min fasted morning walk
Posing routine pracice: 1 hour
Awesome!!!
4/12/13 Back/bis
Meadows Rows: ramped adding 25s to BB up to 2x10 at 5 quarters
Straight arms rope pulldowns w/ 1 sec squeeze: 3x12
Wide-grip nazi strict pulldowns: 2x15
Underhand cable row: 2x12
HS Isolateral Rows: ramping 10s until 2pps 25s
HS Preacher Curls: ramping 10s then a drop w/ 4/3/2/1 25s, when I was down to 1s I had someone push down on the lever on the negatives
Wide grip EZ Bar Curls: 5x8
Alternating DB Hammer Curls: 1x100
Cardio: 50 min fasted morning walk
Posing routine practic: 1 hour (before lifting)
4/13/13 Legs/calves/delts/tris
Lying Hamstring Curls: 4x20
Leg Extensions: 4x20
Heavy DB Partial Lateral Raises: 4x35
Hack Machine Calf Raises: 2x50
Rear Delt Flyes in Pec Dec: ascending set 20, 15, 12, 10, 8, 6 (like a drop set but ramping weight)
Seated DB Shoulder Press: 12x40, 12x50, 12x60, 8x70
Straight Bar Pressdowns: 3x8, then 8/8/8/8/8 drop set
Bodyweight upright Dips (no lockout): 1x40, 1x21
Cardio: 50 min fasted morning walk
*really feeling depletion today =/ Shelby told me to add in some pump leg work today at one week out and then stop all leg training until the day of the show.
Its coming fast now!
[quote]coyotegal wrote:
Its coming fast now![/quote]
Yes, and I’m very excited!
