Evan's Training 2

Good stuff as always.

Thanks Bug : )

6.30.11

Back

Pulldowns
5 sets, strong contraction on each + big stretch

Deadlifts (touch and go)
135 x 8
225 x 5
315 x 5
405 x 5
505 x 3
605 x 2

Hammer Strength Horizontal Iso Row (neutral grip)
1-4 pps x 12 LR
5 pps x 12 LR
Dropset
5 pps x 12-3 pps x 12 LR to 2 pps x 12-9-7-5-3-1 (iso holds)

Single Arm Pulldown/EZ Cable Curl Grip Rows
8/12
8/12
8/12
20/12

A bit less volume than normal today, but intensity was pretty damn high.

short back vid

7.1.11

Shoulders/Calves

Luke Sauders
Triple Dropset
275 x 10-185 x 10-135 x 10
305 x 10-195 x 10-145 x 10
315 x 10-195 x 10-145 x 10

Seated Dumbbell Press
30 x 20
50 x 15
80 x 15
RP
100 x 14, 4

Standing Laterals
30 x 12, 20 x 15
Work set 1:
40 x 13
50 x

Superset
Delt Raise Machine/Partial Laterals
50 x 30/75 x 30
50 x 30/80 x 30
50 x 30 to 40 x a bunch of 10 second negatives/80 x 30 to 60 x 30

Bentover Head On Bench Single Arm Delt Flies/Rope Seated Face Row
20 x 20 LR/40 x 20
20 x 25 LR/40 x 20
30 x 20 LR/40 x 20

Behind The Back Smith Shrugs
135 x 20
225 x 20
315 x 20
405 x 17, 12

Awesome overall shoulder day. Dumbbell presses were a little tougher than 2 weeks ago, but not by much. Lateral raises felt great and I got an insane pump from both supersets…HIIT tomorrow.

jesus dude. I always knew you were big, but never realized how big! I think the pics you’ve taken over the past few months have been too modest, b/c you look BUILT in that video

If you guys want to check out some updated pics, here they are:

[quote]hlss09 wrote:
jesus dude. I always knew you were big, but never realized how big! I think the pics you’ve taken over the past few months have been too modest, b/c you look BUILT in that video[/quote]

You’re not the first person to say that about me in videos…pics can sometimes be deceiving.

Thanks : ).

7.2.11

Cardio: Sprints, Gassers on a football field
10 minute warmup + active warmup
5 20 seconds of Gassers/4 min 40 seconds fast walk
Cooldown

Haven’t really sprinted in a while…gotta do this more often.

7.3.11

Luke Sauders
Seated Calf Raise: 10-5-5/Donkey Calf Raise: 30-40
X 3
Standing Smith Elevated: 10 x 10-30 w/10 seconds rest in between each set

Weighted Dips
45 x 10
90 x 10
135 x 8
90 x 13 + 4

Curl (very strict form)
65 x 12
85 x 10
105 x 10
115 x 10 to 85 x 12

Close Grip Bench Press
135 x 10
185 x 20 (not to failure, but damn near close, controlled reps)
225 x 8, 8, 8 (flex triceps nice and hard on each rep) to 135 x 10 (2 seconds pause)
185 x 13 (this ones to failure lol)

Seated Dumbbell Curls
20 x 10
40 x 10
50 x 10 (cheated a bit to get some) to standing palms forward 4 seconds negative x 8, 8

JM Press/V Grip Pushdown
95 x 8/15
105 x 8/15
115 x 8/15
135 x 8/15

Lat Pulldown Curl
20, 8x8 w/10 seconds rest to 1 minute close grip curl grip chinup

Forearm Superset
Palms Forward Dumbbell Wrist Curls/Cable Palms Forward Wrist Curl
15/15
15/15

Solid arm day. Strength felt pretty good and pumps were insane.

Awesome arms workout, and back is looking thick and detailed as hell in that video! keep trucking man, I think you could go far in bbing.

[quote]whatever2k wrote:
Awesome arms workout, and back is looking thick and detailed as hell in that video! keep trucking man, I think you could go far in bbing.

[/quote]

Thanks man, I really appreciate your comments… I’m just gonna see how I do in this first show and take it from there!

7.4.11

Legs

Back Squat
135 x 10
225 x 10
315 x 5
405 x 10 to 315 x 10 to 225 x 10 to 135 x 10-12 (I think)
405 felt heavy…could have gone to 15 if I were really repping out, but want 20, so I did a brutal stripset instead.

Lying Leg Curl every rep let stretch at bottom, explode up (try this technique…I felt as strong as I ever have on these by ramping)
80 x 4
125 x 3
140 x 3
155 x 3
170 x 3
Worksets (short rest, none to failure)
185 x 3
200 (stack) x 3, 3
210 x 3 (close to max)
185 x 3, 3
200 x 3
170 x 6
Dropset
170 x 6 to 110 x 10 to 85 x 10 to 40 x 5 LR (up 2 legs, lower as slow as possible with 1 leg)

Leg Press
3 pps x 20
5 pps x 20
8 pps x 40 (ouch)
Single Leg Press (3 seconds negative, no lockout, 45 seconds rest)
2 pps x 8, 8, 8 LR

Walking Dumbbell Lunges (all one leg, all other)/Leg Extensions
45 DBs x 60 total steps/100 total extensions starting at 140 dropping as I fail

Back Squats
225 x 5
315 x 5
405 x 10 to 135 x 20
Haha…guess I should have gone for that 15-20…

Amazing leg day. Pumps on first squat dropset were insane…leg press was a PR and lunges/leg extensions got my legs so pumped I couldn’t stand for about 2 min. The technique I used on the lying curls was taken from Poliquin who advocates not going over 3 reps and ramping, which I did, and then did my normal dropset which felt as strong as ever…The Squats last are the set that separates the man from the boys…I do this because I want to be the best. If I can hit 405 x 10 after all that with 1-3 left in the tank, I can do anything.

[quote]ebomb5522 wrote:
short back vid[/quote]

Now That is what a back should look like! Real solid man and good luck with your contest preparation.

[quote]ebomb5522 wrote:
short back vid[/quote]

Now That is what a back should look like! Real solid man and good luck with your contest preparation.

[quote]Bear943 wrote:

[quote]ebomb5522 wrote:
short back vid[/quote]

Now That is what a back should look like! Real solid man and good luck with your contest preparation.[/quote]

Thanks brotha, appreciate the comments and encouragement!

7.5.11

Cardio

HIIT Sprints
I0 minute walking warmup + active stretching warmup
5 20 second sprints (sprint from endzone to endzone, touch line, turn back, sprint until clock hits 20)
(these were between 150-200 yards)
10 minute cooldown (jog/walk)

Love getting back into sprints. I really wanna get a lot faster again, like I was when I was playing football.

7.6.11

Chest + Cardio

Incline Bench Press
135 x 10
185 x 3
205 x 3
225 x 3
245 x 3
265 x 3
285 x 3
305 x 2 + 1

Hammer Strength Incline
2 pps x 12
3 pps x 10
3 pps + 25 x 8
Dead Stop Reps
3 pps x 6, 6, 6 drop to 2 pps x 6 to 1 pps x 8

Incline Dumbbell Press
45 x 15
105 x 10
115 x 12, 5

Pec Dec
100 x 12
170 x 12
250 x 10, 8 3 dropsets

Seated Cable Flies
2 Worksets to failure (12, 6)

Rope Pushdowns
90 lb x 100 total reps over 6 sets

20 minutes steady state step mill

Awesome overall chest day. Strength is still here. Bw is dipping down consistently into 207-208 range.

And you complain about YOUR pressing.

[quote]bugeishaAD wrote:
And you complain about YOUR pressing. [/quote]

Lol, it could be better :-P.

how have i missed this log til now? awesome job on your progression!!!