So what the hell I thought I’d log everything for the final 9 weeks leading up to my first physique show April 20, 2013.
I’m back on board with Shelby for the final stretch.
Training is 4 on 1 off:
Starting macros are: 5 meals at 45/30/10 p/c/f and a 6th meal of 5 omega 3 eggs
Cheat meals: every 5th night before legs
Cardio: gonna start with 20 min daily…stair stepper or incline treadmill
2/13/13 Legs/calves
Lying single leg curls: 5x15
Smith Machine Stiff-leg RDLs: 20x1pps+25s, 15x2pps, 12x2pps+25, 10x3pps, 8x3pps+25
Leg Press w/ 2 doubled up monster bands/side: 20x bands+4pps, 15x+5pps, 12x+6pps, 10x+7pps, 8x+8pps
HS Hack Squats: 20x2pps, 15x2.5pps, 12x3pps, 9x3.5pps, then 6/6/6/6/15 drop w/ 4pps/3pps/2pps/1pps/0pps (sissy squats)
Hack machine standing calf raises: ramping 1pps/1.5pps/…/3pps sets of 15, then a 15/15/15/30 drop set w/ 3.5pps/2pps/1pps/0pps
Today was volume focused, getting in alot of sets w/o sacrificing numbers…going pretty heavy on all the final sets.
I skipped my cheat meal last night, so tonight I had a 12" meat lovers pizza and an ice cream cookie sandwich.
awesome physique, I’ll be following. Do you alternate heavy and volume focused weeks?
[quote]browndisaster wrote:
awesome physique, I’ll be following. Do you alternate heavy and volume focused weeks?[/quote]
Every 5 days I try to switch off between volume and HIT. Most of the time it’s based off of what I feel like when I start my workout. To me HIT means adding intensifiers to make up for drop in volume. Things like 3 sec negatives, drop sets, partials, giant sets, etc. I wouldn’t say I have “heavy” or strength-focused workouts anymore. I didn’t find low rep work conducive to losing fat or improving my look AT ALL. The workouts also take longer and require more recovery.
And thank you very much for the kind words!
2/14/13 Chest/Delts
DB Press and Twist: 5x8 ramping from 50s up to 90s
HS Decline: 12x2pps, 10x2pps+25, 8x3pps, 6/6/6 drop w/ 3pps+25s/3pps/2pps
Smith machine Incline: 8x1pps, 2x8x1pps+25s
Stretch Pushups w/ Trap Bar: 2 to failure, just 1 min rest between
DB Lateral Raises: 30lbs–8+16, 25lbs–10+20, 20lbs–12+24, 15lbs–15+30 (first number is full ROM reps, second number is partial reps after)
Pec Dec rear delts flyes: 30/25/20/15 drop set followed by second heavier drop 10/8/6
HS Shoulder Press: 8x1pps, 2x8x1pps+25s
Cardio: 20 min incline treadmill
2/15/13: Back
Neutral Grip Lat Pulldown w/ 1 sec squeeze: 3x12 ramping weight
Smith Machine Bentover Rows: 15x1pps, 15x1pps 25, 15x2pps
Wide Grip Cable Row: 3x20
Superset
Wide Grip Heavy Lat pulldown partials: 3x10 ramping weight (focus on streeeetch)
DB Shrugs w/ 3 sec Squeeze: 3x15x70s
Cardio 20 min Stairstepper
2/16/13 Arms
Giant set (1 min rest before repeating) 10 rounds, 6 reps each exercise
EZ Bar Curls to chin, 1 sec squeeze
DB Hammer Curls
DB Curls
HS Preacher Curls
Giant set (1 min rest before repeating) 10 rounds, 6 reps each exercise
Reverse Grip Straight Bar press downs
Straight bar press downs
EZ Bar Skull Crushers
Swiss Bar Narrow Grip Press
2/17/13 Off day
Cardio: 20 min brisk walking fasted
Bodyweight: down from 180.3 to 177.7
I be a proud mothafurka
2/18/13 Legs/calves
Lying Leg curls: 12, 10, 8, 6 ramping weight w/ 5 sec negatives then 30 partials out of bottom position after last set of 6
DB Stiff-leg RDLS: 15x80, 15x90, 2x15x95
HS Reverse Hack/Power Squats: 8x1pps, 8x2pps, 8x3pps, 8x3 1/2 pps, 8x4pps, 8x 4 1/2 pps, then a drop set of 10/6/6/6/6 w/ 5pps/4pps/3pps/2pps/1pps
DB Bulgarian Split Squats: 3x12x30s (lol…weak sauce after HS squats)
Seated Calf Raises: 4x15 w/ 1 sec stretch, 1 sec squeeze and on last set dropped to half the weight and did 60 fast reps
Cardio: 20 min treadmill
Hey great job guy!
[quote]spar4tee wrote:
I be a proud mothafurka[/quote]
lol, thanks alot. How are your big 3 progressing these days?
[quote]csulli wrote:
Hey great job guy![/quote]
thanks for the support!
2/19/13 Chest/delts
Cable CrossOvers, 1 sec squeeze: 4x10, then drop to half weight on last set for 20 more
HS Incline: 8x2pps, 8x2pps+25, 8x3pps, then drop 5/4/5 w/ 3pps+25/3pps/2pps
DB Flat Bench: 12x70, 15x60, 20x50
Heavy Ass Machine Partial Lateral Raises: 4x35
Single arm Rear Delt Rows: 4x15
Cardio: 20 min stairstepper
2/20/13 Back
Superset
Kayaks Rows: 4x20 (10/side) hard squeeze on these
Meadows Stretchers: 4x10 love these! supersetted with Kayak rows my lats were lighting up!
WG pullups: 2x10
NG pullups: 2x10
Chinups: 2x10
Deadstop DB Rows: 2x20x130 this was straight up massochistic, Kroc rows meet deadstop
HS Shrugs: 2x30x2pps 1 sec squeeze
Cardio: 20 min incline treadmill
I felt depleted today. It’s a great feeling, especially when I’m still at 150g carbs/day. It’s safe to say I’m handling them better now.
2/21/13 Arms
Supersets1 min rest between, except before last drop set…probably like 2 min rest
straight bar pressdowns: 4x12, then 1x10 4 drops 10 reps each
DB Curls: 4x8x25 w/ 3 sec negative, then a 40/30/20/10 drop set 10 reps each (no slow negatives though)
HS Preacher curls: 3x8, then 8+8+15 drop
Narrow Grip Swiss Bar press: 3x8, then 1x8 14 drop
Cross body Hammer curls: 3x8, then 8+6+4+2 switching back and forth between arms w/ no rest between
L extensions: 3x12, then 8+5+2 same switching back and forth
Cardio: 20 min stairmaster
