4/30/13 back/bis
Meadows Rows: 5 quarters, did 3 sets of 8, 1 min rest between
DB Rows (strict, controlled): 3x12x130, 1 min rest between
Stretchers: 3x12, just 30 sec rest
WG Lat Pulldowns: 15, 12, 9, 6 ramping, 90 sec rest here
HS Chest-supported high rows: ramping 15, 12, 10
DB Shrugs w/ 3 sec squeeze: 15x70, 12x80, 10x90s, 1 min rest
Cross-body hammer curls: 6x30, 6x40, 6x50, 6x60
EZ Bar Cable Curls: 5x8, just 30 sec rest here
Cardio: 30 min fasted morning walk
Started new supplement stack today for intra workout.
1 scoop Xtend
6g beta-analine
3g HMB
5g creatine
Mix it up with some MiO flavoring and spring water…delicious!
5/1/13 Legs
Lying hamstring curls: 10x80, 8x90, 6x100, 10x90, 8x100, 6x110+20 partials w/ 110 +20 partials w/ 60
Smith machine stiff-legs: 6x12x2pps (slow, controlled)
Leg Extensions: 25x75, 20x90, 15x105, 25x90, 20x105, 15x120+15 partials out of bottom
Leg Press w/ 2 doubled up monster minis per side: (plate weight only) 2x10x6pps, 2x8x7pps, 2x6x8pps
Superset: (2 min rest between)
HS Hack Squat (feet high and wide): 8x4pps, 10x3pps, 12x2pps
Smith Squat (feet narrow): 8x2pps, 10x2pps+25s, 12x1pps
Cardio: 30 min fasted morning walk
5/2/13 Delts
Giant Set A: 2 rounds of 20 reps each, 2 min rest between circuits
A1 DB lateral raises: 15lb
A2 Bent Over DB rear delt flyes: 10lb
A3 Smith seated shoulder press: 1pps
A4 Machine lateral raises
Giant Set B: 3 rounds of 15 reps each, 2 min rest between circuits
B1 Pec Dec Rear Delt Flyes: ramped weight
B2 Cable Lateral raises
B3 HS Shoulder Press: 1pps, 1pps 5s, 1pps 10s
B4 Band pull aparts
Giant Set C: 4 rounds of 10 reps each, 2 min rest between circuits
C1: High incline DB press: 50lb
C2: High incline seated DB lateral raises: 15lb
C3: TRX Rear Delt rows
C4: Bent over BB front raises: 30lb[/b]
Cardio: 30 min fasted morning walk
5/3/13 Arms/calves
DB Curls: 15x30, 12x35, 10x40, 8x45, drop set of 6 reps each 50/40/30/20/10
V-bar tri pressdowns: ramping 15, 12, 10, 8, then drop set of 6 reps each w/ 4 drops
Single arm HS Preacher curl: 4x15 each arm, no rest on these just back and forth between arms for 120 straight reps
Underhand Single arm cable tri extension: same as single arm curls
Rope cable curls: 4 sets of 10+10 (1 drop @50%)
Superset: 2 sets of 20 each
1. EZ Bar Skullcrushers
2. Close-grip pushups
Bodyweight dips: 1x40 (failure)
Standing smith calf raises: 9 sets ramping from 1 quarter/side all the way up to 5 quarters/side…then I did a drop of 10/10/10/10/10/50 reps w/ 50 reps at bodyweight
Cardio: 30 min fasted morning cardio
5/4/13 and 5/5/13 Off
Cardio: 30 min fasted morning walk
*UPDATE
Drastically shifting training starting next week. Gonna run a push/pull alternating split 5 days/week with the following muscle groups and # sets for each.
PUSH: quads(8)/chest(4)/delts(8)/tris(4)
PULL: hams(6)/back(8)/bis(6)/calves(4)
I will alternate days over 5 days from M-F so that one gets his 2x, the other 3x, then switch the next week.
Let the fun begin!
P.S. I wanted to find a way to train that justified doing no cardio =/
5/6/13 PUSH
Quads (8)
HS Hack Squats: 5x10x4pps
Leg Extensions: 2x30x75
Leg Press: 1x65x4pps
Chest (4)
HS Incline Press: 4x8x3pps
Delts (8)
Seated DB Lateral Raises (strict): 4x10x20, just 30 sec rest on these
Pec Dec Rear Delt Flyes: 3x20, 30 sec rest
HS Shoulder Press: 1x30x1pps
Tris (4)
V-grip pushdown: 2x15
Upright bodyweight dips w/ 5 sec negative: 2x10
Cardio: 20 min fasted morning walk
5/7/13 PULL
Hams (6)
Lying Leg Curls: 4x10x90, 60 sec rest
HS Stiff-leg Good Mornings: 2x25x4pps, 60 sec rest
Calves (4)
HS Standing Calf Raises: 4x15x4pps, 45 sec rest
Back (8)
Wide grip lat pulldown w/ 1 sec squeeze: 4x15x120, 60 sec rest
Strict DB Rows: 2x15x130, 2 min rest
Straight bar pulldowns: 2x20, 1 min rest
Bis (6)
DB Curls: 6x10x30, 45 sec rest
Cardio: 20 min fasted morning walk
5/8/13 PUSH
Quads (8)
Smith Squats: 8x8x2pps 25s, 2 min rest
Chest (4)
Cable Flyes w/ 1 sec squeeze: 1x20, 1x15, 1 min rest
Stretch Pushups: 2 sets to failure
Delts (8)
Band Pullaparts: 3x15, just 30 sec rest on these
Incline bench side lying 1-arm DB lateral raises: 5x15x12lbs, 45 sec rest
Tris (4)
Close-grip floor press in smith: 15x1pps, 10x1pps 10s, 5x1pps 25s, 5x1pps 35s
Cardio: 20 min fasted morning walk
5/9/13 PULL
Hams (6)
Lying Leg Curls w/ 10 sec negative!: 2x12x80, 2 min rest (actually used a stop watch on these…sheer brutality!!)
Sumo-stance leg press: 30x6pps, 25x7pps (heels all the way off top edge of platform, toes slightly out)
DB stiff-legs: 2x20x60lbs, 1 min rest
Calves (4)
Seated calf raises: 2x20, 30 sec rest
Leg press calf raises: 2x20, 30 sec rest
Back (8)
V-grip cable rows: 5x8, 1 min rest
Pullups: 1x10 (wide), 1x10 (neutral), 1x10 (underhand), 1 min rest
Bis (6)
Cross-body hammer curl: 10x40, 8x50, 6x60
HS Preacher curls: 2x20, 1x60, 45 sec rest
Cardio: 20 min fasted morning walk
5/10/13 PUSH
Quads (8)
Leg Extensions: 20x120, 20x135+20 partials in bottom 1/2 of ROM
HS Power Squats: 3x10x6pps, 1x20x4pps
Smith Lunges: 2x10x1pps each leg
Chest (4)
DB Bench Press: 15x70, 12x80, 9x90
Pec Minor Dip w/ 1 sec squeeze: 1x25
Delts (8)
DB Lateral Raise: 2x20x20
Bent over DB rear delt flyes: 3x20x15
HS Shoulder press (chest facing pad…ouch!): 3x12x1pps
Tris (4)
EZ Bar Skull crushers: 4x15
Cardio: 20 min fasted morning walk
If you don’t mind, could you also write the daily macro’s for each workout?
(Not the complete menu or the food sources, just the daily P/C/F numbers)
[quote]tolismann wrote:
If you don’t mind, could you also write the daily macro’s for each workout?
(Not the complete menu or the food sources, just the daily P/C/F numbers)
[/quote]
Oh, I thought I outlined that in first post.
250 Pro
75 Fat
With carbs I’m adding +30g/day per week. This week I was at 60. Starting monday, 90.
Ok, so here’s my official 6 week reverse plan before moving to Chicago:
TRAINING
Push
Quads(6)/Chest(3-4)/Delts(6)/Tris(3-4)
Pull
Hams(5)/Calves(3-4)/Back(6)/Bis(4-5)
Lower compound: rest 2-3 min
Lower iso: rest 60-90 sec
Upper compound: rest 60-90sec
Upper iso: rest 30-45 sec
Training everyday, alternating push/pull.
CARDIO
Starting first week with none. Gonna see how I feel from there. Might add sprints 2-4x/week.
DIET
Week 1: 250/100/60
Week 2: 250/150/50
Week 3: 250/175/50
Week 4: 250/200/50
Week 5: 250/225/50
Week 6: 250/250/50
1 cheat meal/week to replace 5th meal. I’ll make sure not to do them back to back days though!
SUPPS
Fish Oil: 5.6g/day
Primrose Oil: 2600mg/day
Multi-vitamin: 1 a day
D-AA: 8 capsules/day
Green Tea Extract: 2000mg/day
creatine: 5g pre-WO
Xtend: 1 scoop on way to gym
HMB: 3g/day
Beta: 6g
Anstrozole: .5mg eod
[quote]jskrabac wrote:
Anstrozole: .5mg eod[/quote]
Care to explain why? I know what it does, but what is your reasoning here? Have you used it in your previous comp prep as well? Also, doesn’t that jeopardize the natty status?
[quote]infinite_shore wrote:
[quote]jskrabac wrote:
Anstrozole: .5mg eod[/quote]
Care to explain why? I know what it does, but what is your reasoning here? Have you used it in your previous comp prep as well? Also, doesn’t that jeopardize the natty status?
[/quote]
I have high estrogen and carry alot of fat in the lady areas.
5/13/13 PULL
Hams (5)
Lying Leg Curls: 6x110, 6x120, then 8/4/2 10 sec rest-pause set w/ 110
Smith stiff-legs: 20x2pps, 10x3pps
Calves (4)
Smith calf raises: 4x20x1pps
Back (6)
Smith bent over rows: 10x2pps, 8x2pps+15lbs/side, 6x2pps+30lbs/side, 15x2pps
DB Pullovers: 2x15x60s
Bis (4)
DB Curl w/ 3 sec negative: 10x30, 8x35, 6x40
DB Hammer curl: 1x20x25
[quote]jskrabac wrote:
[quote]infinite_shore wrote:
[quote]jskrabac wrote:
Anstrozole: .5mg eod[/quote]
Care to explain why? I know what it does, but what is your reasoning here? Have you used it in your previous comp prep as well? Also, doesn’t that jeopardize the natty status?
[/quote]
I have high estrogen and carry alot of fat in the lady areas. [/quote]
might as well join us
we have cookies
[quote]Mr. Walkway wrote:
[quote]jskrabac wrote:
[quote]infinite_shore wrote:
[quote]jskrabac wrote:
Anstrozole: .5mg eod[/quote]
Care to explain why? I know what it does, but what is your reasoning here? Have you used it in your previous comp prep as well? Also, doesn’t that jeopardize the natty status?
[/quote]
I have high estrogen and carry alot of fat in the lady areas. [/quote]
might as well join us
we have cookies[/quote]
Been heavily in the back of my mind lately…lol. Especially after getting contest lean and realizing, “Hey, I could stay this lean AND have gainz!”
5/14/13 PUSH
Quads (6)
Leg Press: 35x6pps, 30x7pps, 25x8pps, 20x9pps
HS Hack Squat: 1x50x2pps (breathing set…few pauses over last half of set)
Leg Extensions: 1x100x45…ouch!
Chest (4)
HS Incline Press: 4x15x2pps
Delts (6)
Machine Lateral Raise: 3x15
Pec Dec rear delt fly: 1x12, 1x15, 1x20 dropping weight
Tris (3)
1-arm cable extension: 3x15
[quote]jskrabac wrote:
[quote]tolismann wrote:
If you don’t mind, could you also write the daily macro’s for each workout?
(Not the complete menu or the food sources, just the daily P/C/F numbers)
[/quote]
Oh, I thought I outlined that in first post.
250 Pro
75 Fat
With carbs I’m adding +30g/day per week. This week I was at 60. Starting monday, 90. [/quote]Didn’t notice it.
Anyway, do you consume any dairy? (not including protein powders)