9 weeks out.
Rear double biceps. I almost always forget to focus on my biceps in this pose. I am getting better at flexing everything at once, but I still forget at times.
9 weeks out.
9 weeks out.
Rear lat spread. I believe that I am not pushing my hips ‘forward’ enough in this pose. I am standing more upright instead of pushing/leaning back.
9 weeks out.
Front Double Biceps 1. I like this one because my midsection appears a bit leaner than the next photo (where my legs look better).
9 weeks out.
Front Double Biceps 2. My upper body isn’t quite a nice in this one as the previous, but my legs look better in this one.
I am posting both so that y’all can see how everything is progressing instead of a single snapshot…which can hide a lot. It can also be very telling.
9 weeks out.
Front relaxed. This is probably the hardest pose to get right (along with rear relaxed) because it should look the most natural, but you still have to emphasis your physique. I don’t know how to describe it, but I think that a lot of you will understand regardless.
9 weeks out.
I like this pose, but it definitely needs some work. I should rotate my torso more a long with pulling my front knee closer (laterally) to my back knee. Forward arm should also be more curled. And I should probably pull my waist in a tad, which I don’t think I even though about until now. It would add a much greater contrast.
Saturday, May 4th, 2013
Workout: Shoulders and Triceps.
went to sleep at 5:30am…long work night. Up at 8:30 to go to the gym. I felt fine during and after workout, but I’m crashing hard now ha.
A) Smith Machine Press (15lb bar):
105x15 to mouth level
155x12
175x12
175x10…105x7 (to chest)
B) DB Front Raise:
45x16
50x16
60x14…40x10
C1) Lateral Raise (plenty of cheating going on here lol):
45x12, all strict.
50x10, most were strict.
60x9…40x8…25x8
-Few strict reps on 60’s, asisstance on the 25’s
C2) OH Rope Extension:
weightX12x3
D1) Bent Over DB Raise:
70x12
70x12
70x15
D2) Skull Crusher:
105x10x3
E1) V-Bar Pushdowns (elbows kept at side):
80x12x3
E2) BB Shrug:
225x15
315x15
315x12…225x8 (3 sec contraction, 5 second decent)
Done!
Great workout, I wasn’t tired at all during or after despite only getting 3 hours of sleep. Time for a good nap.
Monday, May 6th, 2013.
6am: 30 min LISS cardio.
Bodyweight: 181.0
BW is up 2.6lbs in one day, and yesterday was zero carb.
I’ve decided to add in some yoga 3-4x per week. I have a good amount of free time, so I’ve decided to partially fill it with some yoga just before going to bed on Sun-Wed.
Workout today was supposed to be chest/biceps, but was changed to legs.
I began with calves.
A1) Standing calf raise machine:
70x10
90x10
110x10
150x10
170x10
190x10
210x10 + 20 partials.
A2) Dorsiflexion:
BW x Failure between each set of calf raises. ~40, 25, 20, 15. Something like that, I didn’t count but these are probably fairly close.
Legs.
A) Reverse-Face Power Squat:
3pps x12
4pps x12x3
Focused almost solely on my quads for this. I had (and still have) a large knot in my left glute. I thought I was going to pull something, but it didn’t prove to be an issue as the workout went onward.
B1) High Incline Leg Press (~60 degrees):
4pps x12
5pps x15
6pps x12
7pps x13 rough set!
B2) DB Squats:
100x10x2
125x10
C1) Leg Press:
-Slightly higher foot position than normal along with a slightly wider than shoulder width stance.
10pps X12
11pps X12
12pps X12 (a couple forced reps)
C2) Leg Extensions:
180x15
210x15
240x10 + 10 partials…180x8-10 partials…150x8-10 partials…90x5 + 8-10 partials.
-The partials idea came from JM.
D1) Seated Leg Curl:
150x15
180x15
205x12 +3 forced reps…165x6 + 3 forced reps…105x6+3 forced reps.
-Last 2 reps on each set had a much longer negative than the other reps.
D2) BW Lunge:
30 yards quad focus, 30 yards ham focus = 1 set.
Did 3 sets.
Done.
I did some stretching and leg posing at the end.
My quads were maximally pumped much earlier in the workout than normal. First real effect to be noticed. Bodyweight was also up 2.6lbs in a day, so that is likely related too. It was difficult to keep the MMC during the leg extensions/leg press because of the pump that I had going on.
Good workout overall, despite not knowing it was coming until 5 minutes prior to beginning so my warm-up was nearly non-existent ha. I did quite well anyway though. Time to rest up and get the rest of my supplies later tonight.
I’ll also be doing more yoga tonight instead of a walk in the park since the weather has been so nasty outside here in Georgia.
I’m looking forward to what the next couple weeks have in store for me!
Tuesday, May 6th, 2013.
AM Cardio: 30 minutes, LISS.
Bodyweight: 179.6lbs.
Workout: Calves, Chest, Biceps.
A1) Standing Calf Raise Machine:
Up to a heavy 10 (unable to perform 10 perfect reps) then 20 partials.
A2) Dorsiflexion:
BW to failure after each set of standing raises.
B) Bench Press:
135x15x2
225x10
275x7
275x6
275x5
C) Flat DB Press:
85x12
100x10
100x8
D1) HS Incline Press:
2pps x12
2.5pps x8
2pps x5/5/5/8 (5 lower half, 5 top half, 5 full, 8 partials)
D2) DB Incline Fly:
60x10
60x10
70x8
D3) BB Curl:
95x12
115x12
135x10
-Last few reps on the 2nd and 3rd sets were ‘cheat’ reps.
E1) Deficit Push-Ups:
BWx12x3
E2) Preacher Curl:
105x8
65x10
85x10
E3) Pec-Dec:
130x12
170x9
170x8…130x6
E4) DB Hammer Curl:
40x10x2
55x7 (alt)…30x10
F) Machine Dips:
Begin with a light weight, perform 6 reps, add 20lbs and repeat until 6 cannot be finished, then drop 40lbs and perform 6 reps and repeat to beginning weight. This was done as one long set.
G1) Lying Cable Curl:
100x12
120x12
G2) Average Band Triceps Extensions:
60-70 total reps.
Long-ish workout, but I had plenty of energy. My shoulder is still inflammed (but that’s what I get for beginning with too much) so it was strange starting out in the workout. Pump was as instant as my leg workout yesterday and lasted throughout the workout.
Hunger has definitely increased in the past 2 days.
Wednesday, May 8th, 2013.
AM Cardio.
Bodyweight: 181.2
Workout: Back.
No workout partners today, just me!
Warm-up with a bit of foam rolling.
A) Meadows Row:
50x10
75x10
100x8
125x8x3
-Nothing too heavy, but got a lot of good contractions.
B1) Neutral Grip Low Row (Shoulder Width):
180x8
210x8
230x8
-Not to failure.
B2) Neutral Grip Pulldown:
180x8
210x8
230x8
-Not to failure.
C1) Rack Deadlift:
225x5
315x5
405x5x6
C2) Pull-Up:
BWx6x8
D) DB Shrug:
85x20x1, 3 sec hold at top.
E) Banded Hyperextension:
Monster-Mini Band X15…BWx20
Great workout, finished in just under 60 minutes. Slightly refreshing to workout alone for the first time in a few weeks.
Friday’s (5/9/2013) workout: Arms.
It was a zero carb day and I weighed in at 181.6 prior to my AM cardio.
Super Set 1
5 rounds
A1) Single Arm Machine Preacher Curl, 4-count negative:
6 reps each arm, then 4 reps each arm.
A2) Rope Pushdown, elbows out, wrists along body, pause 1 second:
12 reps per set, increasing weight.
Super Set 2
B1) Hammer Curl:
10 full reps, 4 half reps. One arm then the other.
B2) Seated Overhead Rope Extension:
12 reps, 3/4 lockout, great stretch, increasing weight.
C) EZ Curl 40:
6 reps, rest 10 seconds, repeat until 40 reps is reached. This was a mo-fo. Awesome pump!
D) Bent Over Rope Extension:
10 reps…13 reps…burn out. A lot of partials were involved.
Incredible arm workout! Again, this was done solo. I’ve been training with partners for the past 5-6 weeks, and I forgot how much I like doing my own thing. I think that I may begin to alternate weeks; with partners and solo. I just like being to my self and having my own motivation come from within. It is a lot more powerful. Also, I do prefer a Mountain Dog style of training as opposed to a ‘heavier’ method of training that my partners follow. Both are good, but they won’t change what they do and I just prefer solo.
Bodyweight today (5/10/2013) was 182.4.
Up 4.0lbs from last friday. This week’s average weight is up 0.6lbs over last week’s average weight.
I like to look at averages since each day can fluctuate quite a bit, even if weighing myself at the same time with the same methods.
Alright week diet-wise. I am retaining a TON of water, so I am looking softer, but I am also looking bigger. Hopefully I can drop a lot of that water this week so I will look leaner.
Shelby only slightly altered my diet; every 3rd day is now zero carb instead of every 4th day. We have also bumped from weekly updates to bi-weekly updates.
I’ll be training shoulders in about an hour and a half.
looking great
[quote]michaelmi5 wrote:
looking great [/quote]
Thank you very much! I best keeping looking better since I have all of the eyes on the forum watching me haha
So I haven’t been able to weigh myself in the last 3-4 days since I have been away from home. I last weighed myself on Saturday (5/11/2013) at 185.0, 8 weeks out.
I spent the weekend in my hometown (~1 hour North) with my family for Mother’s Day. We went canoeing on Sunday and then out for Sushi for dinner. I, of course, had to abstain from the sushi since I wasn’t given a cheat meal. My God. That has got to be one of the hardest things that I have ever done lol. It is my favorite food and I have been going through some crazy mood swings without an anti-estrogen (on the way)…
Monday (5/13/2013)
Workout 1: Chest & Shoulders.
A) Incline Hammer Press, to ~3/4 lockout:
45x12
70x12
90x12
115x12
135x10
150x8
B) Reverse Band Incline BB Press:
135x10
225x5x2
245x5x2
260x4x2
270x3
225x9
C) Slight Incline DB Press:
-Tried to take arms/shoulders out completely.
75x10
80x10
70x10
D) Slight Incline DB Fly:
45x10x3
E) Alternating DB Front Raise, with controlled negative:
45x24x3 (12 per arm)
F) Seated DB Military Press, ~3/4 lockout:
-Tried to take out triceps completely (I did quite well).
55x8x3
55x10
These felt awesome. Fairly light, but awesome work.
G1) Head Supported Rear Delt Fly:
45x15x2
45x12x2
-Attempted to keep tension constant.
G2) Band Pull-Aparts:
Doubled Mini-Band X10x4
Incredible workout.
I was holding a crazy amount of water (due to no anti-estrogen?) but after this workout I noticed that a LOT of it had dropped.
Monday (5/14/2013), Workout 2.
Arms.
A1) Rope Pushdown:
3x12
A2) Alt DB Curl, slow negative:
3x10
Giant, Giant Set.
-3 Rounds, 8 reps per exercise per set.
-
Pronated Kickback:
30x8x3 -
Banded, Incline JM Press (in Smith):
Double Mini + 75x8
Double Mini, Micro-Mini + 95x8x2 -
Bench Dips with 3 sec negative:
BW+45x8x3 -
Incline Concentration Curl:
30x8x3 (probably should have used 25’s) -
Straight Bar Curl:
95x8x3 -
Cross Body Hammer Curl:
50x8
45x8x2
I really liked this. A LOT of work in a very short period of time.
2 sets of machine curls & extensions. Nothing too heavy, used constant tensions, 12 reps per set.
Another great workout.
Tuesday, May 14, 2013.
Workout: Calves and Legs.
A1) Standing Calf Raise Machine:
Up to a hard 10 and finished with 20 partials.
A2) Dorsiflexion:
All sets to failure after calf raise.
B) Lying Leg Curl:
40x15
80x12
100x12
120x12
120x12
110x12…90x8…70x8+25 partials.
-Each full rep was brought so that the pad touched my hammies.
C) Sled Leg Press:
-Medium Stance, fairly low foot placement.
-3 second descent on each set.
2pps x10
3x10
4x10
5x10
6x10
7x10
8x10
9x10
9x23 (no 3 second descent)
Immediate did 30 yards of walking lunges after last set.
D) Leg Extension:
-Toes pointed toward me, focus on rectus femoris.
135x20+10 half-reps.
135x20+10 half-reps.
E) Plate-Loaded Power “Front” Squat:
-Facing machine to mimic front squat.
-Full hip extension on each rep, but flexed quads hard at the top.
2pps x12
3x12
4x12
5x11…3x12
-Tough set.
F) BB Stiff Legged Deadlift:
-Brought to mid-shin and flexed entire posterior chain at top.
135x8
225x10
245x10
245x10
G) Bodyweight lunges:
30 yards, focusing on hamstrings.
30 yards, focusing on quadriceps.
Stretched and foam rolled a tad.
Wow. This was an AWESOME workout! Definitely felt above average in terms of everything.
Finished, including stretching, in about 1 hour 20 minutes. I tried to keep my pace up and only rested enough to feel ready for the next set. Most warm-up sets were done, increased, and immediately another warm-up. Very little time was wasted wandering. I did talk, only slightly, to another guy during my stiff legged deads, but nothing that distracted from my workout.
I update with pictures to Shelby tomorrow, so I’ll be posting some pictures on here. All of my workouts this week have been incredible. I have been holding onto quite a bit of water, but hopefully I don’t wake up with fair too much water.
Ready for my final meal (about an hour from now) and to hit the sack some-what early. =)
Wednesday, May 15th, 2013.
30 minutes AM cardio.
Morning bodyweight: 185.6
Workout: Back with partners.
Began with calves (done 4x/week)
A1) Standing Calf Raise Machine:
Up to 10 hard reps and knock out 20 partials.
A2) Dorsiflexion:
Sets to failure following calf raises.
B) T-Bar Row (Fixed Position):
90x15
135x15
180x12
225x10
225x10
-Added a plate on each set.
C) One-Arm DB Row:
-Full extensions and contraction, not heaving the weight around.
130x10
140x10
150x13
D1) Wide Grip Pulldown:
200x15
220x12
280x8 (with forced reps)
D2) Low Cable Row with D-Handles (pronated to supinated grip):
3 sets of 12, increasing weight.
D3) Close Grip Pulldown:
165x12
190x10
255x5…150x10
E1) Reverse Grip EZ-Curl Row:
160x10x2
200x10
E2) Straight Bar Pulldown:
120x12x2
140x12
A tiny bit of triceps work (arms were done on Monday).
Overall a good workout, but I know that I won’t be able to stay with my partners for much longer just because I feel like I get a lot more quality work in during my solo workouts. I also like to arrange my exercises in a particular order, whereas my partners do not use that order so I feel odd during the workouts.
Shelby has altered my diet slightly. I am up to cardio 7x/week @35 minutes along with zero carb days being every OTHER day. The past week and a half have no been good at all in terms of fat loss so I am more than accepting of the changes. I actually feel like I have regressed slightly, despite sticking to my diet.
Ready to get supa-lean!
[quote]Alderslodge wrote:
Shelby has altered my diet slightly. I am up to cardio 7x/week @35 minutes along with zero carb days being every OTHER day. The past week and a half have no been good at all in terms of fat loss so I am more than accepting of the changes. I actually feel like I have regressed slightly, despite sticking to my diet.
Ready to get supa-lean![/quote]
it happens… don’t get discouraged
Why arn’t you taking any Anti E?