Back day baby! 4 days left (after today)......
181.2lbs this AM, holding steady......kcals at 1830ish
30 mins stepmill MISS cardio this AM (HR around 145-150)
Then at 3pm we nailed it as follows.......
-reverse grip pull downs: 3x15 @ 140lbs
-hammer seated row machine: 4x12 @ 2 plates a side
-hammer iso-lateral pulldowns: 3x10 @ 1 plate + 35 a side
-low back hypers w/ 35lb plate across chest: 3x15
-hammer iso-lateral high row: 3x15 @ 1 plate + 25 per side
-smith iso-pause shrugs: 4x15 @ 1 plate + 2 10's a side
Energy a little low today between cardio's end and workout start. Downed 3, yes 3 keurig jet-fuel brand k-cups plus my green tea tab to get a pick me up going. Did the trick to!
Its going to get harder then next 3 days before it gets easier I know this.....gotta suck it up and make it happen!
Monday, September 30, 2013
Sunday, September 29, 2013
6 and counting...
I know I said I would wait till Monday to update but today leg workout was so awesome I had to get it down now! Its the last leg workout I will do till post show next weekend so this one had to count big!
181.2 today....down 3.8lbs in a day......WTF??
30 mins MISS cardio via stepmill at 8am...
3pm...LEGS!
deficit deadlifts:
135x12
225x10
275x8
295x6
hammer v squat, reverse position:
3x12 @ 2 plates + 35 a side
cybex hack squat medium stance:
3x8 @ 2 plates a side
bb back squats w/ 4 sec ecc and 2 sec iso hold at bottom
4x3 @ 2 plates a side
hoist horizontal leg press, wide stance:
3x15 speed reps @ 4 plates
seated calf press:
3x12 @ 2 plates + drop set on seated straight leg calf press machine 1x25 reps
leg ext superset w/ prone leg curls
3x25 reps each short of failure @ 70lbs each
6 minute recumbent bike cool down...pnf stretch....done!!
Carbs as of today have been dropped to 120g today through Wednesday. Going to finish out week as follows:
Will do 20 mins LISS post workout each day as well..... back+traps monday / chest+abs tuesday / shoulders+arms wednesday / thursday 40 mins LISS only / pose, pose, pose Friday
I will throw up my peak plans later this week as I get closer to show day. For now all I have done is add a dash of sea salt to every meal and keeping my water at 2 gallons a day. Still taking 5g creatine post lift each day as well. Dropping out yohimbine HCL tomorrow, all fake sweetners and shakes go out Thursday as well.
181.2 today....down 3.8lbs in a day......WTF??
30 mins MISS cardio via stepmill at 8am...
3pm...LEGS!
deficit deadlifts:
135x12
225x10
275x8
295x6
hammer v squat, reverse position:
3x12 @ 2 plates + 35 a side
cybex hack squat medium stance:
3x8 @ 2 plates a side
bb back squats w/ 4 sec ecc and 2 sec iso hold at bottom
4x3 @ 2 plates a side
hoist horizontal leg press, wide stance:
3x15 speed reps @ 4 plates
seated calf press:
3x12 @ 2 plates + drop set on seated straight leg calf press machine 1x25 reps
leg ext superset w/ prone leg curls
3x25 reps each short of failure @ 70lbs each
6 minute recumbent bike cool down...pnf stretch....done!!
Carbs as of today have been dropped to 120g today through Wednesday. Going to finish out week as follows:
Will do 20 mins LISS post workout each day as well..... back+traps monday / chest+abs tuesday / shoulders+arms wednesday / thursday 40 mins LISS only / pose, pose, pose Friday
I will throw up my peak plans later this week as I get closer to show day. For now all I have done is add a dash of sea salt to every meal and keeping my water at 2 gallons a day. Still taking 5g creatine post lift each day as well. Dropping out yohimbine HCL tomorrow, all fake sweetners and shakes go out Thursday as well.
Saturday, September 28, 2013
The FINAL WEEK!
So let me first get yesterdays workout out down before heading into the final week (AKA peak week)...
Yesterday I did not do cardio which was VERY nice to get off from......saved up the energy and put it all into my afternoon upper body push workout session. See below...
230pm-4pm
incline bb bench press
4x8 @ 35 per aide
seated bb shoulder press
4x6 @ 25 per side
hammer incline press
4x8 @ 45+5 per side
hammer shoulder press
4x6 @ 45+10 per side
flat hammer chest press
1x failure at 35lb per side
hammer 180 ground based high pull
1x failure at 45lb per side
hammer seated tricep push downs
4x10 @ 2 plates per side
incline db fly superset with incline rear delt fly
2x15 each @ 30's and 10's respectively
bb jump shrugs
3x15 @ 1 plate + 35 per side
decline sit ups superset with flat db tricep kick outs
3x15 each with bw only and 25's respectively
More volume again yes......love getting a real good pump going as I feel it helps with fullness and hardness as the show gets closer. Still going heavy as you can see but I also add in more sets and more exercises to really hit as many angles as I can and get some major blood flow in the muscles the whole workout.
Jason has sent me my peak week plan with every last detail outlined for me. Went to the grocery store last night and stocked up on EVERYTHING I will need for today through Saturday night. Want to be....need to be 100% ready to do business and that starts with preparations and pre-planning, leaving nothing to chance.
Today I weighed in and found myself at 185.0.....up 4lbs from yesterday...?? Not sure why or how that is but the same thing happened from Monday to Tuesday this week as well with no reason for why? I lost it is all 2 days later but still? I used the same scale, same time, same final meal the night before, no clothes worn etc.....all controlled for. Oh well....not going to freak out one bit.....the body does odd things when its being stressed this much so you never can quite predict what it will do day to day.
All I got going today is 30 minutes of HIIT on the stepmill coming up later today which should be just dandy on 110g carbs for the day. Only 1 more HIIT session to do before the show and my last legs workout will be tomorrow as well to allow 100% recovery in the legs and avoid any water retention in them as well.
Thats all for this weekend gang. I will post again on Monday with updates!
Yesterday I did not do cardio which was VERY nice to get off from......saved up the energy and put it all into my afternoon upper body push workout session. See below...
230pm-4pm
incline bb bench press
4x8 @ 35 per aide
seated bb shoulder press
4x6 @ 25 per side
hammer incline press
4x8 @ 45+5 per side
hammer shoulder press
4x6 @ 45+10 per side
flat hammer chest press
1x failure at 35lb per side
hammer 180 ground based high pull
1x failure at 45lb per side
hammer seated tricep push downs
4x10 @ 2 plates per side
incline db fly superset with incline rear delt fly
2x15 each @ 30's and 10's respectively
bb jump shrugs
3x15 @ 1 plate + 35 per side
decline sit ups superset with flat db tricep kick outs
3x15 each with bw only and 25's respectively
More volume again yes......love getting a real good pump going as I feel it helps with fullness and hardness as the show gets closer. Still going heavy as you can see but I also add in more sets and more exercises to really hit as many angles as I can and get some major blood flow in the muscles the whole workout.
Jason has sent me my peak week plan with every last detail outlined for me. Went to the grocery store last night and stocked up on EVERYTHING I will need for today through Saturday night. Want to be....need to be 100% ready to do business and that starts with preparations and pre-planning, leaving nothing to chance.
Today I weighed in and found myself at 185.0.....up 4lbs from yesterday...?? Not sure why or how that is but the same thing happened from Monday to Tuesday this week as well with no reason for why? I lost it is all 2 days later but still? I used the same scale, same time, same final meal the night before, no clothes worn etc.....all controlled for. Oh well....not going to freak out one bit.....the body does odd things when its being stressed this much so you never can quite predict what it will do day to day.
All I got going today is 30 minutes of HIIT on the stepmill coming up later today which should be just dandy on 110g carbs for the day. Only 1 more HIIT session to do before the show and my last legs workout will be tomorrow as well to allow 100% recovery in the legs and avoid any water retention in them as well.
Thats all for this weekend gang. I will post again on Monday with updates!
Thursday, September 26, 2013
Pulling for a win!
Pull indeed! Thats just what I did today in the gym with today's upper body pull session at the North Island Warehouse gym this afternoon. I love working out at this gym not only for a good change up but also because its got a bad ass set up of equipment, no AC and its pretty well wide open on the inside making movement pretty easy and it feels HUGE in there.
181.5lbs this morning. Down 1 pound the day after a refeed......did not see that coming! Oh well, thats how my body decided to respond so be it. Jason sees this and he tells me where to go. Enough said.
The change of enviroment helped as did the change in workout time today....crazy good energy and awesome workout overall. A little change up always helps!
Here we go.....8am, 33 minutes cardio via triplet series....11 mins each lifefitness elliptical, matrix treadmill hill walk, lifefitness upright bike. HR around 145-150 the whole time.
345-5pm...back and biceps workout
60 seconds rest between all sets
hammer low row:
4x20 @ 1 plate + 25 per side
seated cable close grip low rows:
4x16 @ 140lbs
wide grip lat pull downs:
4x12 @ 130lbs
hammer high row:
4x10 @ 2 plates per side
hammer underhand pull down:
3x8 @ 2 plates per side
incline db biceps curls:
4x8 @ 30's
drop set to failure with 20's
6 minutes stepmill at level 13......done!
Thats a wrap for today gang......more to come tomorrow with upper body push day! My favorite day of the 3 day split!
Just 3 workouts left after tomorrows! Then its just peaking time again baby!
181.5lbs this morning. Down 1 pound the day after a refeed......did not see that coming! Oh well, thats how my body decided to respond so be it. Jason sees this and he tells me where to go. Enough said.
The change of enviroment helped as did the change in workout time today....crazy good energy and awesome workout overall. A little change up always helps!
Here we go.....8am, 33 minutes cardio via triplet series....11 mins each lifefitness elliptical, matrix treadmill hill walk, lifefitness upright bike. HR around 145-150 the whole time.
345-5pm...back and biceps workout
60 seconds rest between all sets
hammer low row:
4x20 @ 1 plate + 25 per side
seated cable close grip low rows:
4x16 @ 140lbs
wide grip lat pull downs:
4x12 @ 130lbs
hammer high row:
4x10 @ 2 plates per side
hammer underhand pull down:
3x8 @ 2 plates per side
incline db biceps curls:
4x8 @ 30's
drop set to failure with 20's
6 minutes stepmill at level 13......done!
Thats a wrap for today gang......more to come tomorrow with upper body push day! My favorite day of the 3 day split!
Just 3 workouts left after tomorrows! Then its just peaking time again baby!
Wednesday, September 25, 2013
10 Days till seasons end!!
As of tomorrow I will be at just 10 days out from my 2nd and final contest of the fall season and as most in the sport come to call....the end of formal "season" which typically coincides with the Mr. Olympia contest at the end of September and as anyone reading this likely knows.....takes place this very weekend starting up Thursday night and commencing on Sunday afternoon. Of course other contests do and will take place through years end in all organizations but they tend to become few and far between and less frequent in smaller cities. As for me it wont much matter. I have set plans to bust my ass until late March to put on some much needed size and thickness to my storky 6'2'' frame. I will have the helpful eye of Jason Theobald of Scooby Prep assisting me with my diet and nutrition to assure things keep on clicking the whole time so I see good things happening come October 6th and beyond for darn sure!
Yesterday I did a early morning 30 minutes HIT spin class which I teach for the command. No workout later on, just rest and recovery.
Today was 40 minutes gauntlet cardio in the AM with HR between 130-145 via 10 minutes of each:
Yesterday I did a early morning 30 minutes HIT spin class which I teach for the command. No workout later on, just rest and recovery.
Today was 40 minutes gauntlet cardio in the AM with HR between 130-145 via 10 minutes of each:
- incline treadmill walk
- woodway curve jog
- recumbent bike
- stepmill
Time goes by way faster when you break it up back to back like that on a different unit each 10 mins I swear!
Later on around 630 it was time for LEGS and here is what we got done!
smith squats, close stance- 75 sec rest between all sets
2x15 @ 1 plate a side
2x12 @ 1plate + 10 a side
2x10 @ 1 plate + 25 a side
2x8 @ 2 plate a side
2x6 @ 2 plate + 10 a side
1x20 @ 1 plate a side
hamstring hypers with 45lb plate across chest
3x15
bw standing calf press
4x30
assisted chin machine- single press downs
3x12 per leg at 150, 160, 170lbs (each set increase in weight)
swiss ball crunch series:
3x20 front
2x20 side
2x20 reverse crunch
TUT cybex leg extension/seated leg curl rep out series:
3x30 reps each back to back with 30 sec rest between each exercise (burn baby burn!!)
7 minutes cybex arc trainer with HR at 145-150
Done!
Today was refeed day so I got a whole whopping 210g carbs today! I savored every last extra bit of oats and yam I got pre and post lift let me say that much!
Calories overall are now just under 2000 per day except refeed days. Getting down and dirty now at the very end. Gotta stay strong and pull through it. Only time I get truly hunger is after meal 1 lately. Outside that I have been pretty good really.
Also.....have a new player in my supplement regime now.....trying out shark liver oils at 2g a day starting today onward. Research seems promising after a in depth talk I had with the lead researcher and company CEO. Testing myself before I push or promote anything to anyone else, military or otherwise. Will see...
Monday, September 23, 2013
11 days to go now....
Today was day 3 of the split and here is what she looked like:
6pm: upper body push day- all 60 second timed rest between sets
seated db press: 5x6 @ 45's
flat db press: 5x5 @ 65's
decline medium grip bb press: 4x8 @ 135lbs
bw tricep dips: 3x6
incline db fly ss w/ rear peck deck fly: 3x15 @ 35's / 75lbs
flat db tricep kick outs: 3x12 @ 25's
triple drop set on machine lateral raises: 80x12,65x8,50x8,35x8
8 minutes post lift stepmill w/ HR at 135ish
90 minute workout with shocking amount of energy and output tonight. not bad at all for being on a no more then 2100kcals a day lately! i'll take it!
post lift meal for the day....and past 3 days matter of fact.....mashed yam w/ cellucor whey blender shake. simple but effective!
Sunday, September 22, 2013
Day after....back to biz!
1 day post contest and its back to the grindstone baby! 13 days out today from show #2 on Oct 5th right smack in my own backyard via the NPC Border States Classic.
Here I will be doing the Mens Physique Novice class. Going to be a step up for sure from what I saw at the last contest held by the NPC here in SD at the same venue just over a month ago now. Gotta bring the A game and that started last night with legs session and continued into today with upper body pull day....take a look...
40 minutes LISS at 8am this morning, half walking at incline, half on elliptical, HR between 130-140
645pm....right after seeing the new documentary movie Generation Iron which IMO was very good but not Pumping Iron Quality. Just me....
Back and Biceps: 1 minute rest between all sets
Pillar Prep, Dynamic Movements.....
BW Neutral Pull Ups-
4x6
hammer underhand pull down/row-
4x8 at 2 plates a side
life fitness seated underhand horizontal row machine-
4x10 at 145lbs
hammer high row-
4x12 at 2 plates a side
db pull overs across bench-
2x15 at 50lbs
incline bench db curls-
4x12 at 27.5's + 1 drop set of 15 at 17.5's
fascia stretching....foam rolling, 5 mins mile bike cardio....done!
I will also note that as of today through Oct 5th show day (and perhaps longer) I am now working with a 3rd eye........none other than Jason Theobald of Scooby Prep to help me peak as best as possible for my next show and make the right jump off point in the first several months of my offseason after the show.
Right now starting today my macros look like this per his settings:
260p/180c(on)130c(off)/35f over 5-6 meals per day. I refeed on leg days with 245p/250c/30f
My training through the Wednesday before the show will go right back to what it was before this last show.
3x/wk cardio via fasted LISS style HR at 130-140 range
3 on 1 off split of legs/upper pull/upper push/off
I will continue using my homemade thermo-stack combo of:
I take these 20 minutes pre LISS cardio day *(also taken 20 mins pre lift)
The only other additions to my prior supplement stack are:
100mg R-ALA with my 3 carb meals, breakfast, pre and post lift
3g USPLabs D-apartic acid with breakfast daily
4000 IU VD daily with any meal (continued)
1 multivitamin tab at breakfast daily (continued)
2g fish oil at every meal (continued)
50mg zinc with 1 meal daily (continued)
200mcg GTF chromium with a 1 carb meal daily (continued)
Thats a wrap for today folks.......12 days to go tomorrow....peace!!
Here I will be doing the Mens Physique Novice class. Going to be a step up for sure from what I saw at the last contest held by the NPC here in SD at the same venue just over a month ago now. Gotta bring the A game and that started last night with legs session and continued into today with upper body pull day....take a look...
40 minutes LISS at 8am this morning, half walking at incline, half on elliptical, HR between 130-140
645pm....right after seeing the new documentary movie Generation Iron which IMO was very good but not Pumping Iron Quality. Just me....
Back and Biceps: 1 minute rest between all sets
Pillar Prep, Dynamic Movements.....
BW Neutral Pull Ups-
4x6
hammer underhand pull down/row-
4x8 at 2 plates a side
life fitness seated underhand horizontal row machine-
4x10 at 145lbs
hammer high row-
4x12 at 2 plates a side
db pull overs across bench-
2x15 at 50lbs
incline bench db curls-
4x12 at 27.5's + 1 drop set of 15 at 17.5's
fascia stretching....foam rolling, 5 mins mile bike cardio....done!
I will also note that as of today through Oct 5th show day (and perhaps longer) I am now working with a 3rd eye........none other than Jason Theobald of Scooby Prep to help me peak as best as possible for my next show and make the right jump off point in the first several months of my offseason after the show.
Right now starting today my macros look like this per his settings:
260p/180c(on)130c(off)/35f over 5-6 meals per day. I refeed on leg days with 245p/250c/30f
My training through the Wednesday before the show will go right back to what it was before this last show.
3x/wk cardio via fasted LISS style HR at 130-140 range
3 on 1 off split of legs/upper pull/upper push/off
I will continue using my homemade thermo-stack combo of:
- 600mg green tea extract*
- 15mg yohimbine HCL
- 81mg asprin
- 400mg caffeine 50/50 from pill and *black coffee
I take these 20 minutes pre LISS cardio day *(also taken 20 mins pre lift)
The only other additions to my prior supplement stack are:
100mg R-ALA with my 3 carb meals, breakfast, pre and post lift
3g USPLabs D-apartic acid with breakfast daily
1 multivitamin tab at breakfast daily (continued)
2g fish oil at every meal (continued)
50mg zinc with 1 meal daily (continued)
200mcg GTF chromium with a 1 carb meal daily (continued)
Thats a wrap for today folks.......12 days to go tomorrow....peace!!
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