T Nation

Evan's Training 2


#1

Well, my previous thread reached it's limit, so I'll have to start a new log here.

For those that don't know, I'm currently prepping for the OCB Yorton Cup, which will be on October 29th.

Here is my current training split:

Monday: Legs
Tuesday: HIIT Cardio
Wednesday: Chest/Biceps
Thursday: Back/Triceps
Friday: Shoulders/Traps
Saturday: HIIT
Sunday: Arms

Calves are thrown in there twice/week and I also do 2 20 minute steady state sessions. My bodyweight right now is 210. Here's the link to my old log for those that want to check it out:
http://tnation.T-Nation.com/free_online_forum/blog_sports_body_training_performance_bodybuilding_log/evans_training

Also, here's the link to my 'First Contest' thread in the BBing forum, where most of my picture updates will be:
http://tnation.T-Nation.com/free_online_forum/sports_body_training_performance_bodybuilding/first_contest_

Finally, here is a link to my youtube page:http:
//www.youtube.com/user/empier12?feature=mhee

Any questions, please feel free to ask.


#2

in first...


#3

Don't know why the youtube link didn't go through, but here is a recent vid that can take you to the page:


#4

I'll kick this log off by posting today's chest session:

6.22.11

Chest

Incline Dumbbell Press
35 x 20
50 x 20
80 x 12
110 x 10
130 x 10
140 x 6

Hammer Strength Decline
1 pps x 20
2 pps x 20
3 pps x 15
Strip Set
4 pps x 10 to 3 pps x 10 to 2 pps x 12 to 1 pps x 20

Flat Bench Press
135 x 20
225 x 10
275 x 6
315 x 6 (2-3 on own, partner assisted) to 225 x 12 to 135 x 12

Seated Cable Flies
30 x 20
40 x 20
50 x 20
60 x 20
Dropset
60 x 15 to 50 x 15 to 40 x 20 to 30 x 30 (50-30 with 2-5 sec holds)

Fat Bar Cable Curls
40 x 20
60 x 20
80 x 15
100 x 15 to 50 x 20

Amazing chest day. First time doing incline dumbbells in about 5 moths or so and they felt amazing. 130s were cake and 140s felt a lot lighter than I thought they would. HS decline was tough and I went kinda crazy doing flat bench third, but it felt oddly good. Thanks to AustinBicep for introducing me to seated cable flies, the contraction you get with those is absurd....crazy back day in store for tomorrow, throwing all the tricks out.


#5

As far as posing, I'd say just do it. It's definitely a workout on it's own. Maybe start a few times a week and the closer you get start doing it daily. I started off posing in the mirror, but it really helps to take video.

Also, I found a youtube link of a prejudging that I follow along with. It makes it tougher than just posing for yourself as you have to follow the judges commands.

Here is the video I follow along to : youtube.com/watch?v=iRi2z74_1oY - didn't want it to embed...but you may be able to find a better one.


#6

Good-looking chest day, Evie-poo.


#7

sick squatting as always boss!


#8

Nice chest day brotha!


#9

6.23.11

Curl Grip Pulldowns
75 x 20
135 x 15
210 x 15
240 x 10
155 x 20

Yates Rows
135 x 15
225 x 15
275 x 10, 10

DY Single Arm Row
1 pps x 20 LR
2 pps x 12 LR
3 pps x 12 LR
4 pps x 8 LR
Dropset
4 pps x 10 to 3 pps x 10 to 2 pps x 12 to 1 pps x 12 LR

Plate Loaded Pulldown w/partner pushing
1 pps x 8, 8, 8

Machine Pullovers/Single Arm Cable Rows
25/10 LR
25/10 LR
25/10 LR

Rack Deads (10 inches below knee, lower shin)
135 x 10
225 x 5
315 x 4
405 x 4
550 x 4 (did 4 last week at 555 about 3 inches higher)

Luke Sauders Calf Day 5
Seated Calf Raise (10-5-5): 150 x 10 to 230 x 5-5 , 150 x 10 to 230 x 5-5, 150 x 10 to 250 x 5 to 230 x 5
Donkey Calf Raise: 45 x 30, 35, 30

Standing Calf Raise (10 x 10-30, 10 seconds rest)
25, 12, 11, 12, 15, 11, 11, 12, 12, 15

Wow. Crazy, crazy back day. Everything felt amazing, my back was pumped from the beginning. I went as low as one could in rack Deads without doing them from the floor (measured 2 inches from the floor), and tied what I did last week. I must be doing something right.


#10

#11

thx for copying my back day.

jk. super impressive deads, obvi.


#12

Lol, thanks Bug


#13

6.24.11

Shoulders/Traps/Forearms
Hammer Strength Shoulder Press (fully vertical one)
Empty x 30
25s x 20
1 pps x 20
1 pps + 25 x 15
2 pps x 12
2 pps + 25 x 12
3 pps x 10
Rest Pause Set:
3 pps + 25 x 11, 4 + partials

Hypertrophy Circuit
1-Arm Dumbbell Press/Gironda Swings: 35 x 8 LR/15 x 8 LR
+ Dead Stop Raises: 45 x 8 LR/20 x 8 LR/20 x 8
2) 50 x 8 LR/20 x 8 LR/15 x 8
3) 50 x 8 LR/15 x 8 LR/15 x 8

Partial Laterals/Reverse Curls
75 x 20/30 x 10
80 x 20/50 x 10
65 x 50 to 10 x 10 (extended raise + lower as slow as possible)

Incline Dumbbell Rear Delt Flies (Pull shoulder blades as far back as possible)
20 x 30
20 x 40
20 x 30 to Bentover swings (50 x 20) to 20 x 15

Barbell Shrugs
135 x 20
225 x 20
Walking Dumbbell Shrugs/Barbell Shrugs
100 x 75 feet/315 x 12
100 x 75 feet/315 x 8 (3 seconds holds)

Reverse Curls
50 x 10/ 40 x 10 upper half partials + 10 lower half partials
50 x 12
60 x 10

20 minutes steady state cardio

Awesome shoulder/forearm day. Insane pumps. I have never gone heavy on the plate loaded seated shoulder press (this one your back is vertical and you press straight up) and I was surprised with how strong I was on it. I'm gonna add in forearms twice a week now as I have never trained them before and want to see if I can maybe spark some growth.


#14

6.25.11

Cardio

Car Pushes
10 minutes warmup walking/sprints
5 20 second interval pushes/2:30 sec fast walking
10 minutes cooldown

Some car push cardio...love this.


#15

6.26.11

Arms/Calves

Luke Sauders Day 6
Triple Dropset Standing Calf Raise (1-2-1)
240 x 10 to 160 x 10 to 100 x 10
240-140-80
260-140-80

Rope Pushdown/Meadows Hammers
20/12 LR
20/12 LR
20/12 LR

CGBP
135 x 10
185 x 10
225 x 4
275 x 4
315 x 3 + 2 (meh)
225 + 80 lb chain x 5, 5, 5

Alternating Dumbbell Curls
35 x 10 LR
45 x 10 LR
55 x 8 LR
65 x 6 LR
Hammer Style: 70 x 6 LR, 6 LR drop to meadows cross body 35 x 6 LR to 45 x 6 LR hammers

Dead Stop EZ Bar Extensions
50 + bar x 12
100 + bar x 8
RP Set
100 + bar x 11.5, 3

Plate Loaded Preacher
25 x 15
45 x 15
Drop/RP Set
90 x 12? To 90 x partials to 70 x a bunch to 45 x a bunch

HS Dip Partials (bottom half)
3 pps x 40, 35, 30

Giant Set (repeat 6 times, no rest in between sets)
Lat Pulldown Curls: x 8-15
Very Controlled Rope Pushdown: x 8-10
Reverse Grip Pushdowns: x 8
Preacher Curl Machine (very controlled, 2 seconds negative): x 8

Pretty intense arm day...everything felt great, nice pump.


#16

Nice work as always bud. Those rack pulls might just be the lowest pin setting I have ever seen done. I'll be following.


#17

Haha thanks, probably a little too low actually...they feel better closer to mid/upper shin (3 inches below knee) than that low which is nearly a full dead without some momentum.


#18

Nice arm day :wink:


#19

Tried Meadows Hammers and doing rows the way you do today. Also tried doing the same rack pull weights at 3" lower than before today. All felt amazing.

Appreciate you logging your training and posting videos so we can learn from what you do/follow your progress man.

You're def. one of the most inspirational of the posters (at least for me) on here. Keep killing it man.


#20

Thanks bug : )

Good to hear Blaze! Hope you liked the two exercises!
I appreciate the comments a ton bro.