4/14/13 Chest
Cable Flyes: ramping sets of 8 up to 8/8/8/8 drop set
HS Incline: ramping to 2 failure sets, 9x3pps, 6x3pps
Squeezing DB Press (in video below): 12x80, 12x100, 3x12x130
Decline Smith Press: r/p set w/ 1pps for 60 total reps, first set 30 reps
Stretch push-ups w/ 5 sec negative: 3x10
Cardio: 50 min incline treadmill
Posing Routine Practice: 1 hour
First off, congratulations on your amazing transformation and good luck on your competition.
When you started prepping work with Shelby, were there any recommendations on increasing anaerobic activities (more weight training volume/frequency, more HIIT), before reducing carbs/calories and introducing fasted morning walks?
[quote]tolismann wrote:
First off, congratulations on your amazing transformation and good luck on your competition.
When you started prepping work with Shelby, were there any recommendations on increasing anaerobic activities (more weight training volume/frequency, more HIIT), before reducing carbs/calories and introducing fasted morning walks?[/quote]
Not really. I’ve been working with Shelby so long he knows all those other variables are going to be consistent. It’s also kind of assumed I never deviate from his plan and follow it verbatim.
good luck! your side tri is awesome
dat photographer
Why u look so angry in your pictures, were did he touch you?
4/15/13 Back
Underhand Lat Pulldown: ramping 10, 8, 6
Narrow grip cable rows: ramping 15, 12, 10
Straight arm pulldown: ramping 30, 20, 10
Smith Rows: 3x12x2pps
HS Iso High Rows: ramping 20, 15, 10
Cardio: 50 min fasted morning walk
4/16/13 Delts
Machine Shoulder Press: ramped sets of 8 all the way up to full stack where I hit a 6/3/6 drop set w/ full stack/75%/50% that weight, all to failure
Seated DB Lateral Raises: 4x15, then immediately into 60 partials on final set, just 45 sec rest on these
Bent Over Single Arm Rear Delt Rows: 4x15, 30 sec rest
BB Front Raises: 3x8
Behind the back 1-arm cable lateral raises: 2x10, then 10/10 drop w/ 50% weight on second, then 1x30 partials w/ 200% original weight
Over and back press w/ 45lb BB: rest-pause to 50 total reps, hit 30/8/6/6 (over AND back = 1 rep)
Cardio: 50 min fasted morning walk
*I’ll probably do some posing practice in my room later tonight for half hour or so.
[quote]spar4tee wrote:
dat photographer[/quote]
What about him?
He was 1994 world champion natty.
[quote]optheta wrote:
Why u look so angry in your pictures, were did he touch you?[/quote]
I have no idea! Early morning? =) That’s not usually my disposition at all. I’m a cheery happy guy.
Carb up plus diuretics start tomorrow.
[quote]jskrabac wrote:
[quote]spar4tee wrote:
dat photographer[/quote]
What about him?
He was 1994 world champion natty. [/quote]
Just mirin’ the reflection
Just wanted to jump in and say great job on the transformation and good luck with the show jake.
[quote]jppage wrote:
Just wanted to jump in and say great job on the transformation and good luck with the show jake.[/quote]
Thanks alot man!
4/17/13 Upper Body (last day training, 3 days out)
Tri-set: 2 rounds, 20 reps
a. HS Incline Press
b. Pec Dec Flyes
c. HS Decline Press
Superset: 2 rounds, 20 reps
a. Straight arm pulldowns
b. Wide-grip lat pulldowns
Superset: 2 rounds, 15 reps
a. Close grip cable rows
b. Smith bent over rows
Tri-set: 2 rounds, 20 reps
a. Machine lateral raises
b. Pec Dec Rear Delt Flyes
c. Cross-body DB Front Raises
Superset: 3 rounds
a. Straight bar pushdowns, 25 reps
b. Cable curls, 20 reps
Superset: 3 rounds, 15 reps
a. Rev. grip pushdowns
b. Hammer Curls
Superset: 3 rounds
a. HS Preacher Curls, 15 reps
b. Close grip push-ups, 30 reps
Cardio: 50 min fasted morning walk
SECOND PLACE!
Not sure when I’ll have stage photos readily available to post up here though, but there will be many!
Stay in tune.
