Power Physique
- Thread starter Bloodhy
- Start date
- Joined
- Jan 10, 2011
- Messages
- 1,229
- Reaction score
- 650
Hypertrophy Meso #3 Metabolites - Week 4 (Peaking)
Sets x Weight(lbs) x Reps
Monday
Cable Facepull 5 x 45 x 30,28,26,24,22
Flat Bench 1 x 225 x 10
Flat Bench 5 x 185 x 15,10,8,8,8
Cable Flye 3 x 20 x 14,14,14 SUPERSET:
Pushup 3 x BW x 14,14,14
Hex Smith Press 3 x 105 x 10,9,8
Dips 3 x bw+25 x 14,11,10,9
Rope Pushdowns 5 x 25 x 14,11,10,9,10
RC Planks 3 x 1:15min
Tuesday
Reverse Flys 5 65 30,28,26,24,22
Normal Grip Pulldown 1 x 140 x 8
Normal Grip Pulldown 5 x 100 x 20,19,18,17,16
Parallel Pullup 4 x -55 x 15,14,13,12 SUPERSET:
Narrow Grip Pulldown 4 x 85 x 15,14,13,12
One Arm Cable Row 4 x 27.5 x 20,19,18,17
Cable pullovers 4 x 60 x 18,15,12,10
Close Grip Ez Curl 3 x 55 x 20,19,18,17
RC Planks 3 x 1:15 min
Wednesday
Leg Press SS BodySquats 3 x 360+bw x 20,20,20
GHR ss 45s RDLs 3 x bw+45 x 15,15,15
Single Leg Extensions 3 x 50 x 15,15,15
Single Leg Curls 3 x 50 x 15,15,15
Calf Machine Downs Sets 3 x 190+150 x 16,15,14
Decline Abs 3 x bw x 20,20,20
Thursday
Farmer Walks 5 x 110 x 2,2,2,2,2
OHP 1 x 105 x 12
OHP 4 x 75 x 17,12,9,8
BB Snatch Grip Shrugs 4 x 170 x 16,15,14,13
Regular Side Delts 4 x 20 x 30,20,18,16
Pallof Press 4 x 32.5 x 10,10,10,10
Friday
Flat Machine Bench Press 3 x 70 x 15,15,14
Cable Flye 5 x 25 x 16,15,14,13,12 SUPERSET:
Downward Cable Flye 5 x 25 x 16,15,14,13,12
Slow Ecc. Cable Flye 5 x 20 x 15,15,15,15,15
Side Chest Press 3 x 30 x 20,19,18
Cable Pushdowns 5 x 45 x 30,20,17,15,13
EZ French Press 4 x 45 x 20,19,18,17
DB Kickbacks 4 x 15 x 18,17,16,15 Superset:
Deenomite Abs 4 x 10 x 12,12,12,12
Saturday
AM Back
PM Legs
I trained on Saturday, twice, but accidentally erased the info from my phone.
Deload this week, then low volume strength phase.
Also, WAR POIRIER. Hope he gets the win and the belt.
Cheers MilkMan! I still remember you welcoming me to these logs first !!
Sets x Weight(lbs) x Reps
Monday
Cable Facepull 5 x 45 x 30,28,26,24,22
Flat Bench 1 x 225 x 10
Flat Bench 5 x 185 x 15,10,8,8,8
Cable Flye 3 x 20 x 14,14,14 SUPERSET:
Pushup 3 x BW x 14,14,14
Hex Smith Press 3 x 105 x 10,9,8
Dips 3 x bw+25 x 14,11,10,9
Rope Pushdowns 5 x 25 x 14,11,10,9,10
RC Planks 3 x 1:15min
Tuesday
Reverse Flys 5 65 30,28,26,24,22
Normal Grip Pulldown 1 x 140 x 8
Normal Grip Pulldown 5 x 100 x 20,19,18,17,16
Parallel Pullup 4 x -55 x 15,14,13,12 SUPERSET:
Narrow Grip Pulldown 4 x 85 x 15,14,13,12
One Arm Cable Row 4 x 27.5 x 20,19,18,17
Cable pullovers 4 x 60 x 18,15,12,10
Close Grip Ez Curl 3 x 55 x 20,19,18,17
RC Planks 3 x 1:15 min
Wednesday
Leg Press SS BodySquats 3 x 360+bw x 20,20,20
GHR ss 45s RDLs 3 x bw+45 x 15,15,15
Single Leg Extensions 3 x 50 x 15,15,15
Single Leg Curls 3 x 50 x 15,15,15
Calf Machine Downs Sets 3 x 190+150 x 16,15,14
Decline Abs 3 x bw x 20,20,20
Thursday
Farmer Walks 5 x 110 x 2,2,2,2,2
OHP 1 x 105 x 12
OHP 4 x 75 x 17,12,9,8
BB Snatch Grip Shrugs 4 x 170 x 16,15,14,13
Regular Side Delts 4 x 20 x 30,20,18,16
Pallof Press 4 x 32.5 x 10,10,10,10
Friday
Flat Machine Bench Press 3 x 70 x 15,15,14
Cable Flye 5 x 25 x 16,15,14,13,12 SUPERSET:
Downward Cable Flye 5 x 25 x 16,15,14,13,12
Slow Ecc. Cable Flye 5 x 20 x 15,15,15,15,15
Side Chest Press 3 x 30 x 20,19,18
Cable Pushdowns 5 x 45 x 30,20,17,15,13
EZ French Press 4 x 45 x 20,19,18,17
DB Kickbacks 4 x 15 x 18,17,16,15 Superset:
Deenomite Abs 4 x 10 x 12,12,12,12
Saturday
AM Back
PM Legs
I trained on Saturday, twice, but accidentally erased the info from my phone.
Deload this week, then low volume strength phase.
Also, WAR POIRIER. Hope he gets the win and the belt.
Cheers MilkMan! I still remember you welcoming me to these logs first !!
- Joined
- Jan 10, 2011
- Messages
- 1,229
- Reaction score
- 650
Strength Meso #1 Low Volume - Week 1
Sets x Weight(lbs) x Reps
Monday
Facepulls 2 x 60 x 12,10
Incline DB Bench 2 x 80 x 8,8
Medium Grip Bench Press 1 x 205 x 8
Dips 1 x bw+50 x 9
RC Plank 1 x 2 min.
Tuesday
Reverse Flys 2 x 115 x 9,8
Normal Grip Pulldown 2 x 140 x 8,8
Cable Row 1 x 80 x 10
Barbell Curl 1 x 80 x 8
Decline Abs 1 x 50
Wednesday
Leg Press 1 x 450 x 10
45 Degree Back Raise 1 x bw+60 x 10
Seated Leg Extension 2 x 160 x 7,6
Seated Leg Curl 2 x 160 x 8,7
Seated Calf Raises 2 x 135 x 9,8
"Punch" Pallof Press 1 x 60 x 8
Thursday
BB Shrugs 2 x 275 x 6,6
BB Static Hold 1 x 315 x 10,14sec
Standing Barbell Shoulder Press 1 x 135 x 6
DB Lateral Raises 2 x 30 x 12,10
Abs Wheel 1 x bw x 12
Friday
Cable Crossovers 2 x 20 x 9,8
Cable Flys 2 x 35 x 10,9
French Press 1 x 90 x 9
Reverse Grip Bench 2 x 185 x 8,7
Leg Raises 1 x bw x 25
Saturday
One Arm Lat Pulldowns 2 x 60 x 8,8
1-Arm Dumbbell Row 2 x 100 x 8,8
MTS High Rows 2 x 70 x 8,8
Zottman Curls 1 x 30 x 8
Pallof Press 1 x 65 x 8
I'm doing a strength/Low volume phase as part of my Macrocycle planning, BUT, I also want to experiment with higher weights and low volume for a while. I think I'm mostly fast twitch muscle and would benefit from higher weights overall, without going powerlifting crazy. Stay in the 8-12 rep ranges as heavy as possible, focus on the muscle being worked, and do a couple of working sets per sessions to recover properly.
Sets x Weight(lbs) x Reps
Monday
Facepulls 2 x 60 x 12,10
Incline DB Bench 2 x 80 x 8,8
Medium Grip Bench Press 1 x 205 x 8
Dips 1 x bw+50 x 9
RC Plank 1 x 2 min.
Tuesday
Reverse Flys 2 x 115 x 9,8
Normal Grip Pulldown 2 x 140 x 8,8
Cable Row 1 x 80 x 10
Barbell Curl 1 x 80 x 8
Decline Abs 1 x 50
Wednesday
Leg Press 1 x 450 x 10
45 Degree Back Raise 1 x bw+60 x 10
Seated Leg Extension 2 x 160 x 7,6
Seated Leg Curl 2 x 160 x 8,7
Seated Calf Raises 2 x 135 x 9,8
"Punch" Pallof Press 1 x 60 x 8
Thursday
BB Shrugs 2 x 275 x 6,6
BB Static Hold 1 x 315 x 10,14sec
Standing Barbell Shoulder Press 1 x 135 x 6
DB Lateral Raises 2 x 30 x 12,10
Abs Wheel 1 x bw x 12
Friday
Cable Crossovers 2 x 20 x 9,8
Cable Flys 2 x 35 x 10,9
French Press 1 x 90 x 9
Reverse Grip Bench 2 x 185 x 8,7
Leg Raises 1 x bw x 25
Saturday
One Arm Lat Pulldowns 2 x 60 x 8,8
1-Arm Dumbbell Row 2 x 100 x 8,8
MTS High Rows 2 x 70 x 8,8
Zottman Curls 1 x 30 x 8
Pallof Press 1 x 65 x 8
I'm doing a strength/Low volume phase as part of my Macrocycle planning, BUT, I also want to experiment with higher weights and low volume for a while. I think I'm mostly fast twitch muscle and would benefit from higher weights overall, without going powerlifting crazy. Stay in the 8-12 rep ranges as heavy as possible, focus on the muscle being worked, and do a couple of working sets per sessions to recover properly.
- Joined
- Jan 10, 2011
- Messages
- 1,229
- Reaction score
- 650
Strength Meso #1 Low Volume - Week 2
Sets x Weight(lbs) x Reps
Monday
Facepulls 2 x 65 x 12,10
Incline DB Bench 2 x 85 x 8,8
Medium Grip Bench Press 1 x 210 x 9
Dips 1 x bw+60 x 10
RC Plank 1 x 2:15 min.
Tuesday
Reverse Flys 2 x 120 x 10,10
Normal Grip Pulldown 2 x 80 x 8,8
Cable Row 2 x 85 x 10,9
Barbell Curl 1 x 85 x 8
Wednesday
Leg Press 2 x 480 x 10,10
45 Degree Back Raise 2 x bw+70 x 9,9
Seated Leg Extension 2 x 165 x 7,7
Lying Leg Curls 2 x 140 x 9,8
Seated Calf Raises 2 x 145 x 10,10
Hanging Leg Raises 1 x 22
Thursday
Standing Barbell Shoulder Press 2 x 140 x 5,5
BB Shrugs 2 x 285 x 6,6
BB Static Hold 2 x 325 x 12,13sec
DB Lateral Raises 2 x 35 x 10,8
Abs Wheel 1 x bw x 13
Friday
Cable Crossovers 2 x 23 x 9,8
Cable Flys 2 x 40 x 10,9
Reverse Grip Bench 2 x 195 x 8,7
DB Kickbacks 2 x 22.5 x 10,9
Leg Raises 1 x bw x 30
Saturday
One Arm Lat Pulldowns 2 x 65 x 8,8
1-Arm Dumbbell Row 2 x 100 x 9,9
MTS High Rows 2 x 75 x 9,10
Zottman Curls 2 x 30 x 9,8
Delt Machine 2 x 105 x 9,9
Abs Banana 1 x BW x 2:15 min.
Officially Certified Nutrition Coach by Precision Nutrition! It was an awesome course and I highly recommend it. I will be building a website in the next few weeks and start marketing myself as a coach.
I am working on a business plan right now. I want to determine my target market and the exact services I will offer.
Still thinking about a business name. I want something that will allow me to coach fitness and nutrition for now but evolve into a more holistic approach later. Here's why:
I presented a leadership talk in front of 100 engineers last Thursday. It was an incredible experience. I received a lot of great feedback. My background in Toastmasters definitely helped.
I don't think I'll ever be a full out Motivational speaker per se, but I might incorporate some sort of public speaking into my business later.
Sets x Weight(lbs) x Reps
Monday
Facepulls 2 x 65 x 12,10
Incline DB Bench 2 x 85 x 8,8
Medium Grip Bench Press 1 x 210 x 9
Dips 1 x bw+60 x 10
RC Plank 1 x 2:15 min.
Tuesday
Reverse Flys 2 x 120 x 10,10
Normal Grip Pulldown 2 x 80 x 8,8
Cable Row 2 x 85 x 10,9
Barbell Curl 1 x 85 x 8
Wednesday
Leg Press 2 x 480 x 10,10
45 Degree Back Raise 2 x bw+70 x 9,9
Seated Leg Extension 2 x 165 x 7,7
Lying Leg Curls 2 x 140 x 9,8
Seated Calf Raises 2 x 145 x 10,10
Hanging Leg Raises 1 x 22
Thursday
Standing Barbell Shoulder Press 2 x 140 x 5,5
BB Shrugs 2 x 285 x 6,6
BB Static Hold 2 x 325 x 12,13sec
DB Lateral Raises 2 x 35 x 10,8
Abs Wheel 1 x bw x 13
Friday
Cable Crossovers 2 x 23 x 9,8
Cable Flys 2 x 40 x 10,9
Reverse Grip Bench 2 x 195 x 8,7
DB Kickbacks 2 x 22.5 x 10,9
Leg Raises 1 x bw x 30
Saturday
One Arm Lat Pulldowns 2 x 65 x 8,8
1-Arm Dumbbell Row 2 x 100 x 9,9
MTS High Rows 2 x 75 x 9,10
Zottman Curls 2 x 30 x 9,8
Delt Machine 2 x 105 x 9,9
Abs Banana 1 x BW x 2:15 min.
Officially Certified Nutrition Coach by Precision Nutrition! It was an awesome course and I highly recommend it. I will be building a website in the next few weeks and start marketing myself as a coach.
I am working on a business plan right now. I want to determine my target market and the exact services I will offer.
Still thinking about a business name. I want something that will allow me to coach fitness and nutrition for now but evolve into a more holistic approach later. Here's why:
I presented a leadership talk in front of 100 engineers last Thursday. It was an incredible experience. I received a lot of great feedback. My background in Toastmasters definitely helped.
I don't think I'll ever be a full out Motivational speaker per se, but I might incorporate some sort of public speaking into my business later.
- Joined
- Jan 10, 2011
- Messages
- 1,229
- Reaction score
- 650
Strength Meso #1 Low Volume - Wave 1 Week 3
Sets x Weight(lbs) x Reps
Monday
Facepulls 2 x 70 x 14,15
Incline DB Bench 2 x 85 x 10,9
Medium Grip Bench Press 2 x 215 x 9,8
Dips 2 x bw+65 x 10,10
RC Plank 1 x 2:30 min
Tuesday
Reverse Flys 2 x 125 x 10,10
Normal Grip Pulldown 2 x 150 x 8,8
Cable Row 2 x 90 x 10,10
EZ Curls 1 x 90x 8
Decline Abs 1 x bw x 60
Wednesday
Leg Press 2 x 500 x 10,10
45 Degree Back Raise 2 x bw+80 x 9,9
Seated Leg Extension 2 x 165 x 9,8
Single Leg Curls 2 x 80 x 8,8
Seated Calf Raises 2 x 155 x 10,10
Hanging Knees to Chest 1 x 25
Thursday
Standing Barbell Shoulder Press 1 x 4 x 145 - 1 x 6 x 135
BB Shrugs 2 x 285 x 7,7
BB Static Hold 2 x 335 x 10,9
DB Lateral Raises 2 x 35 x 11,10
Abs Wheel 1 x 15
Friday
Cable Crossovers 2 x 20 x 9,8
Cable Flys 2 x 40 x 10,10
Reverse Grip Bench 2 x 200 x 9,8
DB Kickbacks 2 x 25 x 10,9
Leg Raises 1 x bw x 35
Saturday
AM
One Arm Lat Pulldowns 2 x 10,9 x 65 - 2 x 10,9 x 60
1-Arm Dumbbell Row 2 x 100 x 11,10
MTS High Rows 2 x 80 x 10,10
Zottman Curls 2 x 30 x 10,8
Abs Banana 1 x BW x 2:30 min.
Delt Machine 2 x 100 x 10,9
PM
Single Leg Extensions (Dbl machine) 2 x 55 x 15,15
Single Leg Curls 2 x 60 x 15,15
DB Lunges 2 x 30 x 10,10
Calf Raises Machine Top Partials 2 x 270 x 15,15
Experimenting with a new training method, inspired by the Cube. I should be deloading this week, but I'll slide into a second wave of 3 weeks of training. The intent is to back off a bit on volume and intensity on week 1, then gradually increase towards week 3.
If it all goes well, I'll do a third 3-weeks wave before deloading. I'm hoping to cut down on the amount of deloading I do every year and increase the amount of actual hypertrophy work.
Sets x Weight(lbs) x Reps
Monday
Facepulls 2 x 70 x 14,15
Incline DB Bench 2 x 85 x 10,9
Medium Grip Bench Press 2 x 215 x 9,8
Dips 2 x bw+65 x 10,10
RC Plank 1 x 2:30 min
Tuesday
Reverse Flys 2 x 125 x 10,10
Normal Grip Pulldown 2 x 150 x 8,8
Cable Row 2 x 90 x 10,10
EZ Curls 1 x 90x 8
Decline Abs 1 x bw x 60
Wednesday
Leg Press 2 x 500 x 10,10
45 Degree Back Raise 2 x bw+80 x 9,9
Seated Leg Extension 2 x 165 x 9,8
Single Leg Curls 2 x 80 x 8,8
Seated Calf Raises 2 x 155 x 10,10
Hanging Knees to Chest 1 x 25
Thursday
Standing Barbell Shoulder Press 1 x 4 x 145 - 1 x 6 x 135
BB Shrugs 2 x 285 x 7,7
BB Static Hold 2 x 335 x 10,9
DB Lateral Raises 2 x 35 x 11,10
Abs Wheel 1 x 15
Friday
Cable Crossovers 2 x 20 x 9,8
Cable Flys 2 x 40 x 10,10
Reverse Grip Bench 2 x 200 x 9,8
DB Kickbacks 2 x 25 x 10,9
Leg Raises 1 x bw x 35
Saturday
AM
One Arm Lat Pulldowns 2 x 10,9 x 65 - 2 x 10,9 x 60
1-Arm Dumbbell Row 2 x 100 x 11,10
MTS High Rows 2 x 80 x 10,10
Zottman Curls 2 x 30 x 10,8
Abs Banana 1 x BW x 2:30 min.
Delt Machine 2 x 100 x 10,9
PM
Single Leg Extensions (Dbl machine) 2 x 55 x 15,15
Single Leg Curls 2 x 60 x 15,15
DB Lunges 2 x 30 x 10,10
Calf Raises Machine Top Partials 2 x 270 x 15,15
Experimenting with a new training method, inspired by the Cube. I should be deloading this week, but I'll slide into a second wave of 3 weeks of training. The intent is to back off a bit on volume and intensity on week 1, then gradually increase towards week 3.
If it all goes well, I'll do a third 3-weeks wave before deloading. I'm hoping to cut down on the amount of deloading I do every year and increase the amount of actual hypertrophy work.
- Joined
- Jan 10, 2011
- Messages
- 1,229
- Reaction score
- 650
Strength Meso #1 Low Volume - Wave 2 Week 1
Sets x Weight(lbs) x Reps
Monday
Facepulls Over 2 x 60 x 18,18
Incline DB Flys 2 x 45 x 8,8
Decline Bench 2 x 205,185 x 11,16
Close Grip Bench 2 x 155,135 x 8,12
Full Sit-ups 1 x 50
Tuesday
Wide Grip Pullups 3 x BW x 10,8,8
Close Grip Pulldowns 4 x 60 x 10,10,10,10
Straight Bar Cable Rows 3 x 60 x 12,12,12
Straight Arm Pushdowns 3 x 55 x 12,11,10
DB Upright Rows 2 x 30 x 15,15
Slow Chest Supported Rows 2 x 45 x 20,20
Chest/Tri Pump 1 ea
Wednesday
Goblet Squats Elev. Heels 3 x 100 x 15,15,15
Hack Squats 3 x 180 x 12,12,12
Seated Calf Raises 3 x 135 x 10,10,10
45 Deg Back Raises 1 x 45 x 20
Abductor Machine 2 x 190 x 17,15
Single Leg Curls 1 x 70 x N/A
Lat Pump 1 x 50 x 20
Thursday
OH Press 2 x 95 x 10,10
Arnold Press 2 x 30 x 10,10
DB Shrugs 2 x 100 x 10,10
Reverse Flys Machine 2 x 100 x 15,15
DB Wrist Curls 2 x 50 x 15,13
Leg Raises 1 x 31
Friday
Low to High Cable Flys 3 x 20 x 15,14,13
Dips 3 x BW x 20,20,20
Smith Hex Press 2 x 95 x 15,14,14
Triceps Extensions Machine 3 x 82 x 15,15,15
Lateral Raises Downsets 3 x 20,15,10 x 20,15,10
Saturday
Assisted Pull-ups Low Grip 3 x -70 x 15,14,13
One Arm Cable Rows 3 x 20 x 15,15,15
One Arm DB Rows 3 x 60 x 15,15,15
CG Pulldowns 3 x 50 x 12,12,12
Double Hammer Curls 1 x 30 x 10
GHR 2 x BW x 15,15
Seated Calf Raises 3 x 65 x 20,20,20
Insane ROM using the lowest grip on the assisted pull-ups!
Sets x Weight(lbs) x Reps
Monday
Facepulls Over 2 x 60 x 18,18
Incline DB Flys 2 x 45 x 8,8
Decline Bench 2 x 205,185 x 11,16
Close Grip Bench 2 x 155,135 x 8,12
Full Sit-ups 1 x 50
Tuesday
Wide Grip Pullups 3 x BW x 10,8,8
Close Grip Pulldowns 4 x 60 x 10,10,10,10
Straight Bar Cable Rows 3 x 60 x 12,12,12
Straight Arm Pushdowns 3 x 55 x 12,11,10
DB Upright Rows 2 x 30 x 15,15
Slow Chest Supported Rows 2 x 45 x 20,20
Chest/Tri Pump 1 ea
Wednesday
Goblet Squats Elev. Heels 3 x 100 x 15,15,15
Hack Squats 3 x 180 x 12,12,12
Seated Calf Raises 3 x 135 x 10,10,10
45 Deg Back Raises 1 x 45 x 20
Abductor Machine 2 x 190 x 17,15
Single Leg Curls 1 x 70 x N/A
Lat Pump 1 x 50 x 20
Thursday
OH Press 2 x 95 x 10,10
Arnold Press 2 x 30 x 10,10
DB Shrugs 2 x 100 x 10,10
Reverse Flys Machine 2 x 100 x 15,15
DB Wrist Curls 2 x 50 x 15,13
Leg Raises 1 x 31
Friday
Low to High Cable Flys 3 x 20 x 15,14,13
Dips 3 x BW x 20,20,20
Smith Hex Press 2 x 95 x 15,14,14
Triceps Extensions Machine 3 x 82 x 15,15,15
Lateral Raises Downsets 3 x 20,15,10 x 20,15,10
Saturday
Assisted Pull-ups Low Grip 3 x -70 x 15,14,13
One Arm Cable Rows 3 x 20 x 15,15,15
One Arm DB Rows 3 x 60 x 15,15,15
CG Pulldowns 3 x 50 x 12,12,12
Double Hammer Curls 1 x 30 x 10
GHR 2 x BW x 15,15
Seated Calf Raises 3 x 65 x 20,20,20
Insane ROM using the lowest grip on the assisted pull-ups!
- Joined
- Jan 10, 2011
- Messages
- 1,229
- Reaction score
- 650
Strength Meso #1 Low Volume - Wave 2 Week 2
Sets x Weight(lbs) x Reps
Monday
Facepulls Over 2 x 60 x 20,20
Incline DB Flys 2 x 45 x 10,10
Decline Bench 1 x 205,185 x 12,16
Close Grip Bench 1 x 155,135 x 10,14
Full Sit-ups 1 x 55
Tuesday
Wide Grip Pull-ups 3 x BW x 11,10,9
Wide Pulldowns 2 x 50 x 18,17,16,16
Straight Bar Cable Rows 2 x 60 x 15,14,13
Straight Arm Pushdowns 2 x 60 x 13,12,11
DB Upright Rows 2 x 30 x 17,17
Slow Chest Supported Rows 3 x 50 x 20,20,20
Chest/Tri Pump 1 x ea
Wednesday
Goblet Squats Elev. Heels 2 x 105 x 15,15,15
Hack Squats Wide 2 x 180 x 15,14,13
Seated Calf Raises 3 x 135 x 12,11,10
45 Deg Back Raises 1 x 45 x 21
Abductor Machine 2 x 195 x 19,19
Lat Pump 1 x 1 ea
Thursday
OH Press 2 x 100 x 11,11
Arnold Press 3 x 30 x 12,12,12
DB Shrugs 3 x 105 x 10,10,10
Reverse Flys Machine 3 x 105 x 10,10,10
DB Wrist Curls 2 x 45 x 15,15,15
Friday
Flys Machine 3 x 145 x 15,15,15
Flys Machine 2 x 115 x 15,15
Dips 3 x BW x 21,21,20
Smith Hex Press 2 x 95 x 15,15,15
Close/Neutral Pushdowns SS 3 x 40,30 x 15+15
Lateral Raises Downsets 1 x 20,15,10 x 22,17,12
Saturday
Assisted Pull-ups Low Grip 3 x -70 x 16,15,14
One Arm Cable Rows 3 x 20 x 17,17,17
One Arm DB Rows 3 x 60 x 17,17,17
CG Pulldowns 3 x 50 x 15,15,15
Double Hammer Curls 1 x 30 x 11
GHR 2 x bw x 17,17
Abs Wheel 1 x bw x 16
Sets x Weight(lbs) x Reps
Monday
Facepulls Over 2 x 60 x 20,20
Incline DB Flys 2 x 45 x 10,10
Decline Bench 1 x 205,185 x 12,16
Close Grip Bench 1 x 155,135 x 10,14
Full Sit-ups 1 x 55
Tuesday
Wide Grip Pull-ups 3 x BW x 11,10,9
Wide Pulldowns 2 x 50 x 18,17,16,16
Straight Bar Cable Rows 2 x 60 x 15,14,13
Straight Arm Pushdowns 2 x 60 x 13,12,11
DB Upright Rows 2 x 30 x 17,17
Slow Chest Supported Rows 3 x 50 x 20,20,20
Chest/Tri Pump 1 x ea
Wednesday
Goblet Squats Elev. Heels 2 x 105 x 15,15,15
Hack Squats Wide 2 x 180 x 15,14,13
Seated Calf Raises 3 x 135 x 12,11,10
45 Deg Back Raises 1 x 45 x 21
Abductor Machine 2 x 195 x 19,19
Lat Pump 1 x 1 ea
Thursday
OH Press 2 x 100 x 11,11
Arnold Press 3 x 30 x 12,12,12
DB Shrugs 3 x 105 x 10,10,10
Reverse Flys Machine 3 x 105 x 10,10,10
DB Wrist Curls 2 x 45 x 15,15,15
Friday
Flys Machine 3 x 145 x 15,15,15
Flys Machine 2 x 115 x 15,15
Dips 3 x BW x 21,21,20
Smith Hex Press 2 x 95 x 15,15,15
Close/Neutral Pushdowns SS 3 x 40,30 x 15+15
Lateral Raises Downsets 1 x 20,15,10 x 22,17,12
Saturday
Assisted Pull-ups Low Grip 3 x -70 x 16,15,14
One Arm Cable Rows 3 x 20 x 17,17,17
One Arm DB Rows 3 x 60 x 17,17,17
CG Pulldowns 3 x 50 x 15,15,15
Double Hammer Curls 1 x 30 x 11
GHR 2 x bw x 17,17
Abs Wheel 1 x bw x 16
- Joined
- Jan 10, 2011
- Messages
- 1,229
- Reaction score
- 650
"Strength" Meso #1 Low Volume - Wave 2 Week 3
Sets x Weight(lbs) x Reps
Monday
Facepulls Over 2 x 62.5 x 22,22
Incline DB Flys 2 x 50 x 11,11
Decline Bench 2 x 205,185 x 14,17
Decline Close Grip Bench 2 x 155,135 x 15,17
OH Rope Extensions 2 x 30 x 30
Tuesday
Medium Pulldowns 3 x 100 x 20,20,20
Close Grip Pulldowns 3 x 85 x 20,20,20
Wide Pulldowns 3 x 70 x 20,20,20
CB Cable Rows 3 x 50 x 25,25,25
Single Arm Cable Rows 3 x 20 x 20,20,20
DB Upright Rows 2 x 25 x 20,20
Conc. Curls 1 x 25 x 15
Wednesday
Goblet Squats Elev. Heels 3 x 110 x 15,15,15
Hack Squats 3 x 180 x 18,17,16
Seated Calf Raises 3 x 135 x 13,12,11
Abductor Machine 2 x 195 x 23,23
45 Deg Back Raises 1 x 25 x 45
Medium Pulldowns 1 x 50 x 23
Thursday
OH Press 2 x 105 x 15,11
Arnold Press 3 x 30 x 15,14,13
DB Shrugs 3 x 100 x 18,13,12
DB Wrist Curls 3 x 45 x 18,17,16
Reverse Flys Machine 3 x 105 x 20,19,18
Partial Side Delts 2 x 45 x 15,15
Friday
Flys Machine 3 x 145 x 18,17,16
Flys Machine 3 x 115 x 18,17,16
Dips 3 x BW x 22,22,22
DB Side Delts Dropsets 2 x 25,15,10 x 20,15,10
Incline Side Chest Machine 3 x 30 x 15,15,15
Close/Neutral Pushdowns SS 3 x 15+15 x 2.5+35
Saturday
MTS Front Pulldowns 3 x 70 x 15,15,15
One Arm Cable Rows 3 x 27.5 x 15,15,15
One Arm DB Rows 3 x 65 x 15,15,15
CG Pulldowns 2 x 105 x 15,15,15
GHR 3 x bw x 20,19
Conc. Curls 3 x 25 x 12,11,10
EZ Upright Rows 3 x 60 x 10,10,10
Cable Pushdowns 3 x 50 x 15,15,15
Sets x Weight(lbs) x Reps
Monday
Facepulls Over 2 x 62.5 x 22,22
Incline DB Flys 2 x 50 x 11,11
Decline Bench 2 x 205,185 x 14,17
Decline Close Grip Bench 2 x 155,135 x 15,17
OH Rope Extensions 2 x 30 x 30
Tuesday
Medium Pulldowns 3 x 100 x 20,20,20
Close Grip Pulldowns 3 x 85 x 20,20,20
Wide Pulldowns 3 x 70 x 20,20,20
CB Cable Rows 3 x 50 x 25,25,25
Single Arm Cable Rows 3 x 20 x 20,20,20
DB Upright Rows 2 x 25 x 20,20
Conc. Curls 1 x 25 x 15
Wednesday
Goblet Squats Elev. Heels 3 x 110 x 15,15,15
Hack Squats 3 x 180 x 18,17,16
Seated Calf Raises 3 x 135 x 13,12,11
Abductor Machine 2 x 195 x 23,23
45 Deg Back Raises 1 x 25 x 45
Medium Pulldowns 1 x 50 x 23
Thursday
OH Press 2 x 105 x 15,11
Arnold Press 3 x 30 x 15,14,13
DB Shrugs 3 x 100 x 18,13,12
DB Wrist Curls 3 x 45 x 18,17,16
Reverse Flys Machine 3 x 105 x 20,19,18
Partial Side Delts 2 x 45 x 15,15
Friday
Flys Machine 3 x 145 x 18,17,16
Flys Machine 3 x 115 x 18,17,16
Dips 3 x BW x 22,22,22
DB Side Delts Dropsets 2 x 25,15,10 x 20,15,10
Incline Side Chest Machine 3 x 30 x 15,15,15
Close/Neutral Pushdowns SS 3 x 15+15 x 2.5+35
Saturday
MTS Front Pulldowns 3 x 70 x 15,15,15
One Arm Cable Rows 3 x 27.5 x 15,15,15
One Arm DB Rows 3 x 65 x 15,15,15
CG Pulldowns 2 x 105 x 15,15,15
GHR 3 x bw x 20,19
Conc. Curls 3 x 25 x 12,11,10
EZ Upright Rows 3 x 60 x 10,10,10
Cable Pushdowns 3 x 50 x 15,15,15
- Joined
- Jan 10, 2011
- Messages
- 1,229
- Reaction score
- 650
Meso #1 - Wave 3 Week 1
Sets x Weight(lbs) x Reps
Monday
Close Grip Flat Bench 3 x 225x1,205x2 x 7,8,8
DB Kickbacks 2 x 25 x 14,14
EZ French Press 2 x 50 x 20,20
Flat DB Flys 2 x 45 x 13,11
Single Arm Chest Machine 3 x 40 x 11,10,9
Tuesday
Facepulls 3 x 57.5 x 20,20,20
DB Side Delts 3 x 30 x 12,11,10
DB Upright Rows 3 x 25 x 25,25,25
Meadows Rows 3 x 45 x 8,10,10
T-Bar Rows 2 x 100 x 15,14
Medium Pulldowns 3 x 100 x 12,12,12
Wednesday
Pause Sumo Deadlifts 3 x 275 x 10,9,8
Single Leg Curls 2 x 65 x 10,10
Single Leg Extensions 3 x 60 x 11,11,11
Seated Calf Raises 3 x 100 x 15,14,13
Thursday
DB Partial Lateral Raises 3 x 45 x 15
Seated Military Press 2 x 50 x 12,10
Incline Reverse Flys 3 x 12.5 x 15,15,15
EZ Upright Rows Short rest 3 x 50 x 20,20,20
Concentration Curls 2 x 25 x 12,11
Bench Wrist Curls 2 x 30 x 10,10
Friday
Incline DB Press 2 x 50 x 15,15
Crucifix DB Flys 3 x 15 x 20,20,20
One Arm DB French Press 2 x 20 x 15,14,13
Cable Pushdowns V-Grip 3 x 50 x 18,17,16
Narrow Pushups 2 x 25,20
Saturday AM
DB Lunges 3 40 12,12,12
DB RDL 3 50 15,15,15
Smith Squats 3 135 15,14,13
Smith Calf Raises 3 185 28,25,22
Saturday PM
BB Rows 3 135 15,14,13
One Arm Smith Rows 2 65 15,14
CG Pulldowns 3 100 18,17,16
MTS High Rows 3 50 12,12,12
Hammer Curls 2 25 25,22
Sunday
40 min bike
Three round of Bas Rutten Thai tapes for good measures.
Cardio: 30-40 min walk every morning.
Current Bodyweight: 179.0 lbs
I'm trying to stay as lean as possible right now. I want my next show prep to be as painless as possible, I'll have a lot of other stuff on my plate at that time.
Sets x Weight(lbs) x Reps
Monday
Close Grip Flat Bench 3 x 225x1,205x2 x 7,8,8
DB Kickbacks 2 x 25 x 14,14
EZ French Press 2 x 50 x 20,20
Flat DB Flys 2 x 45 x 13,11
Single Arm Chest Machine 3 x 40 x 11,10,9
Tuesday
Facepulls 3 x 57.5 x 20,20,20
DB Side Delts 3 x 30 x 12,11,10
DB Upright Rows 3 x 25 x 25,25,25
Meadows Rows 3 x 45 x 8,10,10
T-Bar Rows 2 x 100 x 15,14
Medium Pulldowns 3 x 100 x 12,12,12
Wednesday
Pause Sumo Deadlifts 3 x 275 x 10,9,8
Single Leg Curls 2 x 65 x 10,10
Single Leg Extensions 3 x 60 x 11,11,11
Seated Calf Raises 3 x 100 x 15,14,13
Thursday
DB Partial Lateral Raises 3 x 45 x 15
Seated Military Press 2 x 50 x 12,10
Incline Reverse Flys 3 x 12.5 x 15,15,15
EZ Upright Rows Short rest 3 x 50 x 20,20,20
Concentration Curls 2 x 25 x 12,11
Bench Wrist Curls 2 x 30 x 10,10
Friday
Incline DB Press 2 x 50 x 15,15
Crucifix DB Flys 3 x 15 x 20,20,20
One Arm DB French Press 2 x 20 x 15,14,13
Cable Pushdowns V-Grip 3 x 50 x 18,17,16
Narrow Pushups 2 x 25,20
Saturday AM
DB Lunges 3 40 12,12,12
DB RDL 3 50 15,15,15
Smith Squats 3 135 15,14,13
Smith Calf Raises 3 185 28,25,22
Saturday PM
BB Rows 3 135 15,14,13
One Arm Smith Rows 2 65 15,14
CG Pulldowns 3 100 18,17,16
MTS High Rows 3 50 12,12,12
Hammer Curls 2 25 25,22
Sunday
40 min bike
Three round of Bas Rutten Thai tapes for good measures.
Cardio: 30-40 min walk every morning.
Current Bodyweight: 179.0 lbs
I'm trying to stay as lean as possible right now. I want my next show prep to be as painless as possible, I'll have a lot of other stuff on my plate at that time.
- Joined
- Jan 10, 2011
- Messages
- 1,229
- Reaction score
- 650
Meso #1 - Wave 3 Week 2
Sets x Weight(lbs) x Reps
Monday
Decline CG Bench 3 x 205 x 10,10,9
DB Kickbacks 2 x 30 x 14,14
EZ French Press 2 x 60 x 18,17
Flat DB Flys 3 x 45 x 14,13,12
Single Arm Chest Machine 3 x 40 x 12,11,10
Tuesday
Facepulls 3 x 62.5 x 20,20,20
DB Side Delts 3 x 30 x 13,12,11
DB Upright Rows 3 x 30 x 25,25,25
Meadows Rows 3 x 50 x 12,12,12
T-Bar Rows 3 x 100 x 16,15,14
Medium Pulldowns 3 x 105 x 12,12,12
Wednesday
Squats 3 x 225 x 12,11,10
Single Leg Curls 2 x 65 x 12,12
Single Leg Extensions 3 x 60 x 13,13,13
Seated Calf Raises 3 x 100 x 18,16,14
Thursday
DB Partial Lateral Raises 3 x 50 x 15,15,15
Seated Military Press 2 x 45 x 15,13
Incline Reverse Flys 3 x 15 x 20,18,16
EZ Upright Rows Short rest 2 x 55 x 20,20,20
Concentration Curls 3 x 25 x 13,10,7
Bench Wrist Curls 2 x 45 x 12,9,6
Friday
MTS Incline Bench Machine 2 x 70 x 15,15
Flys Machine Downsets 3 x 115,100,85,70 x 12,11,10,9
One Arm DB French Press 3 x 25 x 13,12,11
Reverse Shrugs Chest Dips 2 x BW x 15,15
Cable Pushdowns V-Grip 3 x 55 x 18,17,16
T-Bar Chest Press 3 x 55 x 16,15,14
Narrow Pushups 3 x 26,21,16
Saturday
AM
BB Lunges 3 x 185 x 18,18,18
Smith RDL 3 x 135 x 20,20,20
Smith Squats 3 x 135 x 17,16,15
Smith Calf Raises 3 x 185 x 30,28,26
RC Planks 3 x 1:15 min
PM
Bas 3 min Thai Tapes
Chin-ups 10 x 10
Busy times right now. Moving downtown next Saturday and final exam today for my HR class. Then, I'm starting my prep to get the LEED AP certification, hopefully before my summer class starts.
Sets x Weight(lbs) x Reps
Monday
Decline CG Bench 3 x 205 x 10,10,9
DB Kickbacks 2 x 30 x 14,14
EZ French Press 2 x 60 x 18,17
Flat DB Flys 3 x 45 x 14,13,12
Single Arm Chest Machine 3 x 40 x 12,11,10
Tuesday
Facepulls 3 x 62.5 x 20,20,20
DB Side Delts 3 x 30 x 13,12,11
DB Upright Rows 3 x 30 x 25,25,25
Meadows Rows 3 x 50 x 12,12,12
T-Bar Rows 3 x 100 x 16,15,14
Medium Pulldowns 3 x 105 x 12,12,12
Wednesday
Squats 3 x 225 x 12,11,10
Single Leg Curls 2 x 65 x 12,12
Single Leg Extensions 3 x 60 x 13,13,13
Seated Calf Raises 3 x 100 x 18,16,14
Thursday
DB Partial Lateral Raises 3 x 50 x 15,15,15
Seated Military Press 2 x 45 x 15,13
Incline Reverse Flys 3 x 15 x 20,18,16
EZ Upright Rows Short rest 2 x 55 x 20,20,20
Concentration Curls 3 x 25 x 13,10,7
Bench Wrist Curls 2 x 45 x 12,9,6
Friday
MTS Incline Bench Machine 2 x 70 x 15,15
Flys Machine Downsets 3 x 115,100,85,70 x 12,11,10,9
One Arm DB French Press 3 x 25 x 13,12,11
Reverse Shrugs Chest Dips 2 x BW x 15,15
Cable Pushdowns V-Grip 3 x 55 x 18,17,16
T-Bar Chest Press 3 x 55 x 16,15,14
Narrow Pushups 3 x 26,21,16
Saturday
AM
BB Lunges 3 x 185 x 18,18,18
Smith RDL 3 x 135 x 20,20,20
Smith Squats 3 x 135 x 17,16,15
Smith Calf Raises 3 x 185 x 30,28,26
RC Planks 3 x 1:15 min
PM
Bas 3 min Thai Tapes
Chin-ups 10 x 10
Busy times right now. Moving downtown next Saturday and final exam today for my HR class. Then, I'm starting my prep to get the LEED AP certification, hopefully before my summer class starts.
- Joined
- Jan 10, 2011
- Messages
- 1,229
- Reaction score
- 650
Meso #1 - Wave 3 Week 3
Sets x Weight(lbs) x Reps
Monday
Decline CG Bench 3 x 205 x 12.11.10
DB Kickbacks 3 x 30 x 16,16,16
EZ French Press 3 x 70 x 15.14.13
Flat DB Flys 3 x 50 x 15,14,13
One Arm Chest Supp. Press 4 x 50 x10,10,10,9
Tuesday
Facepulls 3 x 65 x 10,10,10
DB Side Delts 3 x 30 x 15,14,13
DB Upright Rows 2 x 35 x 25,25,25
Meadows Rows 2 x 55 x 12,12,12
T-Bar Rows 2 x 105 x 16,15,14
Medium Pulldowns 2 x 110 x 12,12,12
Wednesday
Low Bar Squats 3 x 225 x 15,14,13
Single Leg Curls 2 x 70 x 15,14
Single Leg Extensions 3 x 70 x 13,12,12
Single Smith Calf Raises 3 x 105 x 15,15,15
Thursday
DB Partial Lateral Raises 3 x 50 x 18,17,16
Seated Military Press 2 x 50 x 14,12
EZ Upright Rows 3 x 60 x 20,20,20
Incline Reverse Flys 3 x 17.5 x 20,20,20
Concentration Curls 3 x 25 x 14,13,12
Bench Wrist Curls 3 x 45 x 14,12,10
Friday (Rush workout)
DB Bench Superset 2 x 65+55 x 12,12
Cable Flys 3 x 25 x 15,15,15
Wide Bench SS Rope Pushdowns 3 x 135+30 x 12+12
Push Ups 3 x BW x 35,30,25
All moved into my new place! It was a crazy weekend. Packed it all, moved everything, cleaned the old place, and unpacked everything. Inadvertently banged the shop truck against the parkade door and caught a $50 parking ticket on the first day, but it's all done. Love the new place, it's a loft downtown; great location and view.
Sets x Weight(lbs) x Reps
Monday
Decline CG Bench 3 x 205 x 12.11.10
DB Kickbacks 3 x 30 x 16,16,16
EZ French Press 3 x 70 x 15.14.13
Flat DB Flys 3 x 50 x 15,14,13
One Arm Chest Supp. Press 4 x 50 x10,10,10,9
Tuesday
Facepulls 3 x 65 x 10,10,10
DB Side Delts 3 x 30 x 15,14,13
DB Upright Rows 2 x 35 x 25,25,25
Meadows Rows 2 x 55 x 12,12,12
T-Bar Rows 2 x 105 x 16,15,14
Medium Pulldowns 2 x 110 x 12,12,12
Wednesday
Low Bar Squats 3 x 225 x 15,14,13
Single Leg Curls 2 x 70 x 15,14
Single Leg Extensions 3 x 70 x 13,12,12
Single Smith Calf Raises 3 x 105 x 15,15,15
Thursday
DB Partial Lateral Raises 3 x 50 x 18,17,16
Seated Military Press 2 x 50 x 14,12
EZ Upright Rows 3 x 60 x 20,20,20
Incline Reverse Flys 3 x 17.5 x 20,20,20
Concentration Curls 3 x 25 x 14,13,12
Bench Wrist Curls 3 x 45 x 14,12,10
Friday (Rush workout)
DB Bench Superset 2 x 65+55 x 12,12
Cable Flys 3 x 25 x 15,15,15
Wide Bench SS Rope Pushdowns 3 x 135+30 x 12+12
Push Ups 3 x BW x 35,30,25
All moved into my new place! It was a crazy weekend. Packed it all, moved everything, cleaned the old place, and unpacked everything. Inadvertently banged the shop truck against the parkade door and caught a $50 parking ticket on the first day, but it's all done. Love the new place, it's a loft downtown; great location and view.
- Joined
- Jan 10, 2011
- Messages
- 1,229
- Reaction score
- 650
DELOAD
Sets x Reps x Weights (Lbs)
Monday
AM
Walk 33 min
PM
Decline CG Bench 2 x 6 x 205
DB Kickback 2 x 8 x 25
EZ French Press 2 x 8 x 50
Flat DB Flys 2 x 8 x 40
Chest supp Press 2 x 7 x 45
Tuesday
AM
Facepulls 2 x 10 x 57.5
DB Side Delts 2 x 8 x 25
DB Upright Rows 2 x 10 x 30
Meadows Rows 2 x 6 x 50
T Bar Rows 2 x 8 x 100
Medium Pulldowns Dbl 2 x 6 x 50
PM
Kickboxing 1 hr
Wednesday
AM
Low Bar Squats 2 x 7 x 225
Single Leg Curls 2 x 7,7 x 60
Single Leg Extensions 2 x 7 x 60
Smith Single Calf Raises 2 x 10 x 90
Thursday
AM
Db Partial delts 2 x 9,8 x 45
Seated DB Military Press 2 x 7,6 x 45
EZ Upright Rows 2 x 10 x 50
Incline Reverse Flys 2 x 10 x 15
Conc. Curl 2 x 8,7 x 25
DB Bench Wrist Curls 2 x 8 x 40
PM
Boxing 1 hr
Friday
AM
MTS incline Machine Press 2 x 8 x 60
Flys Machine downsets 2 x 8 x 130
One Arm DB French Press 2 x 7 x 22.5
V-Grip Cable Pushdowns 2 x 8 x 50
Reverse Shrug Dips 2 x 8 x bw
T-Bar Chest Press 2 x 8 x 45
Saturday
AM
DB Lunges 2 x 8ea x 40
DB RDL2 x 8 x 45
Smith Feet Forward Squats 2 x 8 x 135
Smith Front Calf Raises 2 x 10 x 185
BB Rows 2 x 8,8 x 135
One Arm Tbar Rows 2 x 8,7 x 45
CG Pulldowns 2 x 8 x 90
Hammer Curl 2 x 10 x 25
MTS High Rows 2 x 8 x 50
PM
Bike 60 min.
Not sure these 9 low volume weeks were super effective; I still got pretty beat up given the amount of general stress in my life right now. In other words, I had to stay low volume, but I don't think it's the best way to go.
I'll be running the RP Templates for Shoulders and arms next...
Also, got 10 punch pass to a nearby boxing club. Will use it for cardio during the summer, but I'm already thinking hard about my prep for the November show.
Lastly, I'm all moved into my new place! Loft down, 4th floor with no one above. Amazing view, great vibe. Hands down the best place I've ever lived. Life is going great right now, I feel blessed.
Sets x Reps x Weights (Lbs)
Monday
AM
Walk 33 min
PM
Decline CG Bench 2 x 6 x 205
DB Kickback 2 x 8 x 25
EZ French Press 2 x 8 x 50
Flat DB Flys 2 x 8 x 40
Chest supp Press 2 x 7 x 45
Tuesday
AM
Facepulls 2 x 10 x 57.5
DB Side Delts 2 x 8 x 25
DB Upright Rows 2 x 10 x 30
Meadows Rows 2 x 6 x 50
T Bar Rows 2 x 8 x 100
Medium Pulldowns Dbl 2 x 6 x 50
PM
Kickboxing 1 hr
Wednesday
AM
Low Bar Squats 2 x 7 x 225
Single Leg Curls 2 x 7,7 x 60
Single Leg Extensions 2 x 7 x 60
Smith Single Calf Raises 2 x 10 x 90
Thursday
AM
Db Partial delts 2 x 9,8 x 45
Seated DB Military Press 2 x 7,6 x 45
EZ Upright Rows 2 x 10 x 50
Incline Reverse Flys 2 x 10 x 15
Conc. Curl 2 x 8,7 x 25
DB Bench Wrist Curls 2 x 8 x 40
PM
Boxing 1 hr
Friday
AM
MTS incline Machine Press 2 x 8 x 60
Flys Machine downsets 2 x 8 x 130
One Arm DB French Press 2 x 7 x 22.5
V-Grip Cable Pushdowns 2 x 8 x 50
Reverse Shrug Dips 2 x 8 x bw
T-Bar Chest Press 2 x 8 x 45
Saturday
AM
DB Lunges 2 x 8ea x 40
DB RDL2 x 8 x 45
Smith Feet Forward Squats 2 x 8 x 135
Smith Front Calf Raises 2 x 10 x 185
BB Rows 2 x 8,8 x 135
One Arm Tbar Rows 2 x 8,7 x 45
CG Pulldowns 2 x 8 x 90
Hammer Curl 2 x 10 x 25
MTS High Rows 2 x 8 x 50
PM
Bike 60 min.
Not sure these 9 low volume weeks were super effective; I still got pretty beat up given the amount of general stress in my life right now. In other words, I had to stay low volume, but I don't think it's the best way to go.
I'll be running the RP Templates for Shoulders and arms next...
Also, got 10 punch pass to a nearby boxing club. Will use it for cardio during the summer, but I'm already thinking hard about my prep for the November show.
Lastly, I'm all moved into my new place! Loft down, 4th floor with no one above. Amazing view, great vibe. Hands down the best place I've ever lived. Life is going great right now, I feel blessed.
Last edited:
- Joined
- Jan 10, 2011
- Messages
- 1,229
- Reaction score
- 650
Shoulders & Arms Meso #1 - Week 1
Sets x Reps x Weights (Lbs)
Monday
Standing Barbell Shoulder Press 3 x 100 x 9,9,8
High Incline Dumbbell Press 3 x 45 x 12,12,11
Seated EZ French Press 3 x 70 x 11,11,10
Cable Facepull 2 x 55 x 15,15
EZ Curl 2 x 70 x 10,8
Tuesday
High Bar Squat 3 x 225 x 12,11,10
Front Squat 3 x 185 x 9,8,8
Single-Leg Leg Curl 3 x 70 x 13,12,11
Smith Machine Calves 6 x 275 x 22,20,18,16,15
Abs Wheel 2 x 8,7
Wednesday
Cable Curl 3 x 70 x 10,8,8
Incline Dumbbell Curl 3 x 25 x 10,8,8
Dumbbell Side Lateral Raise 3 x 30 x 12,10,10
Dumbbell Shrug 3 x 95 x 10,9,8
Barbell Bent Over Row 2 x 135 x 11,10
1-Arm Dumbbell Row 2 x 70 x 10,9
Thursday
Dips 3 x 180 x 18,17,16
JM Press 3 x 115 x 10,10,10
Incline Wide Grip Bench Press 2 x 135 x 10,8
Cable Upright Row 2 x 50 x 10,9
Hammer Curl 2 x 35 x 9,8
Friday
Deadlift 3 x 275 x 10,10,10 (Double overhands on first 8)
Dumbbell Walking Lunge 3 x 45 x 10,10,10
Low Bar Good Morning 3 x 115 x 10,10,10
Leg Press 3 x 270 x 13,12,12
Calves on Leg Press 6 270 20,18,16,14,12,12
RC Planks 2 x 1:30 min
Saturday
Barbell Upright Row 3 x 85 x 13,12,12
Dumbbell Rear Lateral Raise 3 x 20 x 14,13,12
Close Grip Barbell Curl 3 x 60 x 12,11,10
Barbell Shrug 2 x 185 x 9,9
Wide-Grip Pulldown 3 x 130 x 10,9,9
Narrow Grip Pulldown 2 x 120 x 13,13
Sunday
Standing Barbell Shoulder Press 3 x 105 x 10,9,8
High Incline Dumbbell Press 3 x 50 x 12,12,11
Seated EZ French Press 4 x 75 x 12,11,10,9
EZ Curl 2 x 75 x 11,9
Cable Facepull 2 x 62.5 x 15,15
Sets x Reps x Weights (Lbs)
Monday
Standing Barbell Shoulder Press 3 x 100 x 9,9,8
High Incline Dumbbell Press 3 x 45 x 12,12,11
Seated EZ French Press 3 x 70 x 11,11,10
Cable Facepull 2 x 55 x 15,15
EZ Curl 2 x 70 x 10,8
Tuesday
High Bar Squat 3 x 225 x 12,11,10
Front Squat 3 x 185 x 9,8,8
Single-Leg Leg Curl 3 x 70 x 13,12,11
Smith Machine Calves 6 x 275 x 22,20,18,16,15
Abs Wheel 2 x 8,7
Wednesday
Cable Curl 3 x 70 x 10,8,8
Incline Dumbbell Curl 3 x 25 x 10,8,8
Dumbbell Side Lateral Raise 3 x 30 x 12,10,10
Dumbbell Shrug 3 x 95 x 10,9,8
Barbell Bent Over Row 2 x 135 x 11,10
1-Arm Dumbbell Row 2 x 70 x 10,9
Thursday
Dips 3 x 180 x 18,17,16
JM Press 3 x 115 x 10,10,10
Incline Wide Grip Bench Press 2 x 135 x 10,8
Cable Upright Row 2 x 50 x 10,9
Hammer Curl 2 x 35 x 9,8
Friday
Deadlift 3 x 275 x 10,10,10 (Double overhands on first 8)
Dumbbell Walking Lunge 3 x 45 x 10,10,10
Low Bar Good Morning 3 x 115 x 10,10,10
Leg Press 3 x 270 x 13,12,12
Calves on Leg Press 6 270 20,18,16,14,12,12
RC Planks 2 x 1:30 min
Saturday
Barbell Upright Row 3 x 85 x 13,12,12
Dumbbell Rear Lateral Raise 3 x 20 x 14,13,12
Close Grip Barbell Curl 3 x 60 x 12,11,10
Barbell Shrug 2 x 185 x 9,9
Wide-Grip Pulldown 3 x 130 x 10,9,9
Narrow Grip Pulldown 2 x 120 x 13,13
Sunday
Standing Barbell Shoulder Press 3 x 105 x 10,9,8
High Incline Dumbbell Press 3 x 50 x 12,12,11
Seated EZ French Press 4 x 75 x 12,11,10,9
EZ Curl 2 x 75 x 11,9
Cable Facepull 2 x 62.5 x 15,15
- Joined
- Jan 10, 2011
- Messages
- 1,229
- Reaction score
- 650
Shoulders & Arms Meso #1 - Week 2
Sets x Reps x Weights (Lbs)
Monday
Standing Barbell Shoulder Press 3 x 105 x 10,9,8
High Incline Dumbbell Press 3 x 50 x 12,12,11
Seated EZ Bar Overhead Tricep Extension 4 x 75 x 12,11,10,9
Cable Facepull 2 x 62.5 x 15,15
EZ Curl 2 x 75 x 11,9
Tuesday
High Bar Squat 3 x 235 x 12,11,10
Front Squat 3 x 195 x 9,8,8
Single-Leg Leg Curl 3 x 75 x 13,12,11
Calves on Calf Machine 6 x 180 x 22,20,18,16,15,14
Wednesday
Cable Curl 3 x 70 x 10,9,8
Incline Dumbbell Curl 3 x 25 x 11,10,10
Dumbbell Side Lateral Raise 3 x 30 x 13,12,11
Dumbbell Shrug 3 x 100 x 19,9,8
Barbell Bent Over Row 3 x 140 x 10,10,10
1-Arm Dumbbell Row 3 x 75 x 10,9,8
Thursday
Dips 3 x BW+10 x 18,17,16
JM Press 3 x 120 x 10,10,10
Incline Wide Grip Bench Press 2 x 140 x 10,8,7
Cable Upright Row 2 x 57.5 x 20,17,16
Hammer Curl 2 x 35 x 9,8,7
Friday
Conv. Deadlift 3 x 285 x 10,10,10
Dumbbell Walking Lunge 3 x 45 x 11,11,11
Low Bar Good Morning 3 x 120 x 10,10,10
Leg Press 3 x 280 x 13,12,12
Calves on Leg Press 6 x 280 x 20,19,17,16,16,16
RC Planks 2 x 1:45 min
Saturday
Barbell Upright Row 3 x 90 x 13,12,12
Dumbbell Rear Lateral Raise 3 x 20 x 17,16,15
Close Grip Barbell Curl 3 x 65 x 12,11,10
Barbell Shrug 2 x 195 x 9,9,9
CG Pulldowns 3 x 135 x 13,11,10
CG Pulldowns Slow Ecc. 3 x 120 x 13,13,12
Sunday (Recovery workout)
Standing Barbell Shoulder Press 3 x 95 x 10,9,8
High Incline Dumbbell Press 3 x 45 x 13,13,12
Seated EZ Bar Overhead Tricep Extension 4 x 65 x 13,12,11,10
Cable Facepull 2 x 57.5 x 15,15
EZ Curl 2 x 65 x 12,11
I passed my LEED AP BD+C Certification! I've been really, really stressed with this exam for a month; I had to get it done and over with before my Summer MBA class started yesterday. I had to do the combined exam too with Green Associate AND LEED AP, which is a total of 200 questions in 4 hours with an 85% pass requirement. I've spent most of my time studying between my Spring and Summer class. It's a ton of stuff to remember. I nailed it, got 94%.
Sets x Reps x Weights (Lbs)
Monday
Standing Barbell Shoulder Press 3 x 105 x 10,9,8
High Incline Dumbbell Press 3 x 50 x 12,12,11
Seated EZ Bar Overhead Tricep Extension 4 x 75 x 12,11,10,9
Cable Facepull 2 x 62.5 x 15,15
EZ Curl 2 x 75 x 11,9
Tuesday
High Bar Squat 3 x 235 x 12,11,10
Front Squat 3 x 195 x 9,8,8
Single-Leg Leg Curl 3 x 75 x 13,12,11
Calves on Calf Machine 6 x 180 x 22,20,18,16,15,14
Wednesday
Cable Curl 3 x 70 x 10,9,8
Incline Dumbbell Curl 3 x 25 x 11,10,10
Dumbbell Side Lateral Raise 3 x 30 x 13,12,11
Dumbbell Shrug 3 x 100 x 19,9,8
Barbell Bent Over Row 3 x 140 x 10,10,10
1-Arm Dumbbell Row 3 x 75 x 10,9,8
Thursday
Dips 3 x BW+10 x 18,17,16
JM Press 3 x 120 x 10,10,10
Incline Wide Grip Bench Press 2 x 140 x 10,8,7
Cable Upright Row 2 x 57.5 x 20,17,16
Hammer Curl 2 x 35 x 9,8,7
Friday
Conv. Deadlift 3 x 285 x 10,10,10
Dumbbell Walking Lunge 3 x 45 x 11,11,11
Low Bar Good Morning 3 x 120 x 10,10,10
Leg Press 3 x 280 x 13,12,12
Calves on Leg Press 6 x 280 x 20,19,17,16,16,16
RC Planks 2 x 1:45 min
Saturday
Barbell Upright Row 3 x 90 x 13,12,12
Dumbbell Rear Lateral Raise 3 x 20 x 17,16,15
Close Grip Barbell Curl 3 x 65 x 12,11,10
Barbell Shrug 2 x 195 x 9,9,9
CG Pulldowns 3 x 135 x 13,11,10
CG Pulldowns Slow Ecc. 3 x 120 x 13,13,12
Sunday (Recovery workout)
Standing Barbell Shoulder Press 3 x 95 x 10,9,8
High Incline Dumbbell Press 3 x 45 x 13,13,12
Seated EZ Bar Overhead Tricep Extension 4 x 65 x 13,12,11,10
Cable Facepull 2 x 57.5 x 15,15
EZ Curl 2 x 65 x 12,11
I passed my LEED AP BD+C Certification! I've been really, really stressed with this exam for a month; I had to get it done and over with before my Summer MBA class started yesterday. I had to do the combined exam too with Green Associate AND LEED AP, which is a total of 200 questions in 4 hours with an 85% pass requirement. I've spent most of my time studying between my Spring and Summer class. It's a ton of stuff to remember. I nailed it, got 94%.
- Joined
- Jun 1, 2008
- Messages
- 10,466
- Reaction score
- 247
Nice one, bruv!
Have you come up with a name for your business yet?
Have you come up with a name for your business yet?
- Joined
- Jan 10, 2011
- Messages
- 1,229
- Reaction score
- 650
Thanks!
I did, Red Star Coaching! I built a website and Facebook page. I'm targetting Nutrition Coaching as my niche because a) I'm passionate about that stuff b) There is already 300 million PT out there.
I have one client so far. I'm confident it will pick up as time goes on and especially when I get some exposure for my next two show preps.
- Joined
- Aug 2, 2010
- Messages
- 2,763
- Reaction score
- 3,327
Red star. Cool. Maybe when I decide to be less fat I’ll give you a shout
- Joined
- Jan 10, 2011
- Messages
- 1,229
- Reaction score
- 650
Shoulders & Arms Meso #1 - Week 3
Sets x Reps x Weights (Lbs)
Tuesday
High Bar Squat 3 x 240 x 12,11,10
Front Squat 3 x 200 x 9,8,8
Single-Leg Leg Curl 3 x 75 x 14,13,12
Calves on Calf Machine 6 x 185 x 24,23,22
Wednesday
Cable Curl 3 x 72.5 x 11,10,9
Incline Dumbbell Curl 3 x 25 x 12,11,11
Dumbbell Side Lateral Raise 3 x 30 x 14,13,12
Dumbbell Shrug 3 x 100 1x 1,10,10
Barbell Bent Over Row 3 x 145 x 10,10,10
1-Arm Dumbbell Row 3 x 75 x 12,11,11
Thursday
Dips 3 x 195 x 18,17,16
JM Press 3 x 125 x 10,10,10
Incline Wide Grip Bench Press 3 x 145 x 10,8,7
Cable Upright Row 3 x 55 x 21,19,17
Hammer Curl 3 x 35 x 11,9,8
Friday - Recovery Workout
RDL 3 x 10,10,10 x 185
High Bar Squats 3 x 10,10,10 x 183
Low Bar Good Mornings 3 x 10,10,10 x 125
Single Leg Extensions 3 x 10,10,10 x 60
Single Leg Curls 3 x 10,10,10 x 60
Calf Leg Press 6 x 20 x 180 SUPERSET:
RC Planks 6 x 1:00
Saturday
AM:
Barbell Upright Row 3 x 90 x 14,13,12
Dumbbell Rear Lateral Raise 3 x 20 x 18,18,18
Close Grip Barbell Curl 3 x 65 x 13,12,11
Barbell Shrug 2 x 200 x 10,10,10
Wide-Grip Pulldown 3 x 120 x 15,14,13
Narrow Grip Pulldown 3 x 100+85 x 10+10
PM Kickboxing
3 x 3 min Skipping Rope
3 x 7 min Heavy Bag
3 X 3 min Shadow Boxing
Sets x Reps x Weights (Lbs)
Tuesday
High Bar Squat 3 x 240 x 12,11,10
Front Squat 3 x 200 x 9,8,8
Single-Leg Leg Curl 3 x 75 x 14,13,12
Calves on Calf Machine 6 x 185 x 24,23,22
Wednesday
Cable Curl 3 x 72.5 x 11,10,9
Incline Dumbbell Curl 3 x 25 x 12,11,11
Dumbbell Side Lateral Raise 3 x 30 x 14,13,12
Dumbbell Shrug 3 x 100 1x 1,10,10
Barbell Bent Over Row 3 x 145 x 10,10,10
1-Arm Dumbbell Row 3 x 75 x 12,11,11
Thursday
Dips 3 x 195 x 18,17,16
JM Press 3 x 125 x 10,10,10
Incline Wide Grip Bench Press 3 x 145 x 10,8,7
Cable Upright Row 3 x 55 x 21,19,17
Hammer Curl 3 x 35 x 11,9,8
Friday - Recovery Workout
RDL 3 x 10,10,10 x 185
High Bar Squats 3 x 10,10,10 x 183
Low Bar Good Mornings 3 x 10,10,10 x 125
Single Leg Extensions 3 x 10,10,10 x 60
Single Leg Curls 3 x 10,10,10 x 60
Calf Leg Press 6 x 20 x 180 SUPERSET:
RC Planks 6 x 1:00
Saturday
AM:
Barbell Upright Row 3 x 90 x 14,13,12
Dumbbell Rear Lateral Raise 3 x 20 x 18,18,18
Close Grip Barbell Curl 3 x 65 x 13,12,11
Barbell Shrug 2 x 200 x 10,10,10
Wide-Grip Pulldown 3 x 120 x 15,14,13
Narrow Grip Pulldown 3 x 100+85 x 10+10
PM Kickboxing
3 x 3 min Skipping Rope
3 x 7 min Heavy Bag
3 X 3 min Shadow Boxing
- Joined
- Jan 10, 2011
- Messages
- 1,229
- Reaction score
- 650
Shoulders & Arms Meso #1 - Week 4
Sets x Reps x Weights (Lbs)
Monday
Standing Barbell Shoulder Press 4 x 110 x 10,9,8,8
High Incline Dumbbell Press 4 x 55 x 12,12,11,11
Seated EZ Bar Overhead Tricep Extension 4 x 75 x 13,12,11,11
Cable Facepull 3 x 65 x 17,17,17
EZ Curl 3 x 75 x 13,11,9
Tuesday
High Bar Squat 3 x 240 x 14,12,11
Front Squat 3 x 200 x 10,10,10
BB Calf Raises 4 x 200 x 30,27,24,21
Wednesday
Cable Curl 3 x 72.5 x 12,11,9
Incline Dumbbell Curl 3 x 30 x 10,9,8
Dumbbell Side Lateral Raise 3 x 30 x 20,17,14
Dumbbell Shrug 3 x 100 x 12,12,11
Barbell Bent Over Row 3 x 150 x 10,10,10
1-Arm Dumbbell Row 3 x 80 x 12,11,11
Thursday
Dips 3 x 200 x 18,17,16
JM Press 4 x 120 x 13,12,11,10
Cable Upright Row 3 x 65 x 22,20,18
Hammer Curl 3 x 40 x 8,8,8
MTS Chest Press 3 x 50 x 15,15,15
Flys Machine 2 x 100 x 15,15
Friday
Bench 3 x 185 x 12,11,10
Pec Deck 3 x 100 x 15,15,15
Cable Rows (Dbl) 3 x 70 x 12,11,10
Lat Pulldowns 3 x 100 x 15,14,13
Cbl Pushdowns SS Cbl Curls 3 x 20+15 x 50+42.5
Side Delts SS Upright Rows 3 x 12+12 x 20
Sunday
SLDL 3 x 185 x 12,12,12
Seated Leg Press 3 x 270 x 20,20,20
Calf Leg Press 4 x 270 x 12,12,12,12
Bench 3 x 185 x 12,11,10
Flys Machine 3 x 130 x 15,15,15
One Arm DB Rows 3 x 75 x 15,15,15
Delt Machine 3 x 95 x 12,12,12
Cable Pushdowns 3 x 57.5 x 15,14,13
Abs Wheel 3 x 10,9,8
Saw Offspring in the rain at K-Days on Friday, it was a blast! They didn't play Hit That, but Staring at the sun was unreal.
Deload this week, I'll go to boxing to burn some extra calories. I'm officially cutting now. I'll maintain for a week during my Montreal trip in August, then the full prep starts on August 26.
EDIT: Starting Bodyweight: 182.0 lbs
Sets x Reps x Weights (Lbs)
Monday
Standing Barbell Shoulder Press 4 x 110 x 10,9,8,8
High Incline Dumbbell Press 4 x 55 x 12,12,11,11
Seated EZ Bar Overhead Tricep Extension 4 x 75 x 13,12,11,11
Cable Facepull 3 x 65 x 17,17,17
EZ Curl 3 x 75 x 13,11,9
Tuesday
High Bar Squat 3 x 240 x 14,12,11
Front Squat 3 x 200 x 10,10,10
BB Calf Raises 4 x 200 x 30,27,24,21
Wednesday
Cable Curl 3 x 72.5 x 12,11,9
Incline Dumbbell Curl 3 x 30 x 10,9,8
Dumbbell Side Lateral Raise 3 x 30 x 20,17,14
Dumbbell Shrug 3 x 100 x 12,12,11
Barbell Bent Over Row 3 x 150 x 10,10,10
1-Arm Dumbbell Row 3 x 80 x 12,11,11
Thursday
Dips 3 x 200 x 18,17,16
JM Press 4 x 120 x 13,12,11,10
Cable Upright Row 3 x 65 x 22,20,18
Hammer Curl 3 x 40 x 8,8,8
MTS Chest Press 3 x 50 x 15,15,15
Flys Machine 2 x 100 x 15,15
Friday
Bench 3 x 185 x 12,11,10
Pec Deck 3 x 100 x 15,15,15
Cable Rows (Dbl) 3 x 70 x 12,11,10
Lat Pulldowns 3 x 100 x 15,14,13
Cbl Pushdowns SS Cbl Curls 3 x 20+15 x 50+42.5
Side Delts SS Upright Rows 3 x 12+12 x 20
Sunday
SLDL 3 x 185 x 12,12,12
Seated Leg Press 3 x 270 x 20,20,20
Calf Leg Press 4 x 270 x 12,12,12,12
Bench 3 x 185 x 12,11,10
Flys Machine 3 x 130 x 15,15,15
One Arm DB Rows 3 x 75 x 15,15,15
Delt Machine 3 x 95 x 12,12,12
Cable Pushdowns 3 x 57.5 x 15,14,13
Abs Wheel 3 x 10,9,8
Saw Offspring in the rain at K-Days on Friday, it was a blast! They didn't play Hit That, but Staring at the sun was unreal.
Deload this week, I'll go to boxing to burn some extra calories. I'm officially cutting now. I'll maintain for a week during my Montreal trip in August, then the full prep starts on August 26.
EDIT: Starting Bodyweight: 182.0 lbs
Last edited:
- Joined
- Jan 10, 2011
- Messages
- 1,229
- Reaction score
- 650
Shoulders & Arms Meso #1 - DELOAD
Sets x Reps x Weights (Lbs)
Monday
AM Walk 30 min
Standing Barbell Shoulder Press 2 x 100 x 5,5
High Incline Dumbbell Press 2 x 45 x 6,6
Seated EZ Bar Overhead Tricep Extension 2 x 70 x 6,6
Cable Facepull 2 x 55 x 8,8
EZ Curl 2 x 70 x 5,5
EV Boxing 1hr
Tuesday
AM Bike 35 min
Low Bar Squat 2 x 225 x 7,6
Front Squat 2 x 185 x 5,5
BB Calf Raises 2 x 185 x 15,15
Wednesday
AM Walk 30 min
Cable Curl 2 x 65 x 6,6
Incline Dumbbell Curl 2 x 25 x 5,5
Dumbbell Side Lateral Raise 2 x 30 x 6,6
Dumbbell Shrug 2 x 95 x 5,5
Barbell Bent Over Row 2 x 135 x 5,5
1-Arm Dumbbell Row 2 x 70 x 5,5
EV Boxing 1hr
Thursday
AM Walk 30 min
Dips 2 x 180 x 9,9
JM Press 2 x 115 x 5,5
Incline Wide Grip Bench Press 2 x 135 x 5,5
Cable Upright Row 2 x 50 x 5,5
Hammer Curl 2 x 35 x 5,5
Friday
AM Walk 30 min
Deadlift 2 x 275 x 5,5
Dumbbell Walking Lunge 2 x 45 x 5,5
Low Bar Good Morning 2 x 115 x 5,5
Leg Press 2 x 270 x 6,6
Calves on Leg Press 2 x 270 x 10,10
RC Planks 2 x 1:00 min
Saturday
AM Walk 30 min
Barbell Upright Row 2 x 85 x 6,6
Dumbbell Rear Lateral Raise 2 x 20 x 7,7
Close Grip Barbell Curl 2 x 60 x 6,6
Barbell Shrug 2 x 185 x 5,5
Wide-Grip Pulldown 2 x 130 x 5,5
Narrow Grip Pulldown 2 x 120 x 6,6
Had a blast at the CHAOS AB metal festival on Saturday. Royal Tusk, Headstones, and, surprisingly, the Cult, performed really well. Manson was pretty good too.
July 29 is my official first day of prep. I have a holiday planned mid-August but I'll have to stick to my meals and training. Kinda suck but the sacrifices will be well worth it down the road.
Sets x Reps x Weights (Lbs)
Monday
AM Walk 30 min
Standing Barbell Shoulder Press 2 x 100 x 5,5
High Incline Dumbbell Press 2 x 45 x 6,6
Seated EZ Bar Overhead Tricep Extension 2 x 70 x 6,6
Cable Facepull 2 x 55 x 8,8
EZ Curl 2 x 70 x 5,5
EV Boxing 1hr
Tuesday
AM Bike 35 min
Low Bar Squat 2 x 225 x 7,6
Front Squat 2 x 185 x 5,5
BB Calf Raises 2 x 185 x 15,15
Wednesday
AM Walk 30 min
Cable Curl 2 x 65 x 6,6
Incline Dumbbell Curl 2 x 25 x 5,5
Dumbbell Side Lateral Raise 2 x 30 x 6,6
Dumbbell Shrug 2 x 95 x 5,5
Barbell Bent Over Row 2 x 135 x 5,5
1-Arm Dumbbell Row 2 x 70 x 5,5
EV Boxing 1hr
Thursday
AM Walk 30 min
Dips 2 x 180 x 9,9
JM Press 2 x 115 x 5,5
Incline Wide Grip Bench Press 2 x 135 x 5,5
Cable Upright Row 2 x 50 x 5,5
Hammer Curl 2 x 35 x 5,5
Friday
AM Walk 30 min
Deadlift 2 x 275 x 5,5
Dumbbell Walking Lunge 2 x 45 x 5,5
Low Bar Good Morning 2 x 115 x 5,5
Leg Press 2 x 270 x 6,6
Calves on Leg Press 2 x 270 x 10,10
RC Planks 2 x 1:00 min
Saturday
AM Walk 30 min
Barbell Upright Row 2 x 85 x 6,6
Dumbbell Rear Lateral Raise 2 x 20 x 7,7
Close Grip Barbell Curl 2 x 60 x 6,6
Barbell Shrug 2 x 185 x 5,5
Wide-Grip Pulldown 2 x 130 x 5,5
Narrow Grip Pulldown 2 x 120 x 6,6
Had a blast at the CHAOS AB metal festival on Saturday. Royal Tusk, Headstones, and, surprisingly, the Cult, performed really well. Manson was pretty good too.
July 29 is my official first day of prep. I have a holiday planned mid-August but I'll have to stick to my meals and training. Kinda suck but the sacrifices will be well worth it down the road.
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