1/29

Weight after the workout was 168.5, and energy levels throughout the workout were good. Diet was on point and hit all the numbers easily. Tomorrow will be a high carb day and I'll be hitting quads and abs, with only 20 minutes of cardio. Reason being that it's an extra 20 in addition to my 35 minute sessions done 3 times per week and the 2 HIIT sessions, and my legs feel a bit sore from the hammie workout. Plus, went for a 35 minute walk with my girlfriend tonight since she likes going for walks when we're bored. So the 30 I did tonight was pretty low intensity (although we did walk at a pretty good pace), obviously, but still did that in addition the the HIIT session I did after delts and biceps in the morning. Good way to get a little extra work in, and she knows it is helping me through the whole process, so it's good to have someone like that on board. But now, for what I did workout wise:

Delts and Biceps

DB press: 3 warms, 80's x 6, 85's x 5 (drop set, 60's x 6, 45's x 7)

Bar shrug: 2 warms, 225 x 8, rest pause: 235 x 7, x 4, x 3 (10 breaths between)

Front bar raise (underhand, elbows bent): 70 x 12, x 11, x 10 (slow negatives)

ss Rear delt raise on bench: 35's x 10, x 9, 30's x 10 (3 count negatives)

Bar curl: 3 warms, 95 x 6, rest pause, 100 x 5, x 3, x 2 (10 breaths between)

Alt. DB curl: 1 warm, 35 x 8, x 8, 30 x 8

Conc. Curl: 1 warm, 40 x 9, 35 x 11 (drop set, 25 x 9, 20 x 9)

HIIT Cardio: 5 warmup, 10 intervals, 10 cooldown

---Evening:

35 minute walk

1/23 - 1/28

Catch up since dealing with class work and Drexel's housing department has sucked up a lot of my time this past week (gotta love college sometimes).

Not a whole lot to report that's new. Weight as of 1/27 was 168, and strength is still increasing on a number of movements, so it's just body fat that's coming off. Energy levels are usually pretty good; they're solid throughout the day, just dip a little later on in the day between meals and later at night, but no biggie. Workouts have been solid and everything has felt good this first time through the new routine. Everything seems to be on point at the moment.

1/23

Delts and Biceps
Laterals: 3 warms, 55's x 8 x 7 (drop set, ran the rack, to failure [45's, 35's, 25's, 20's, 15's, 10's])
In. Delt Press: 1 warm, 80's x 8, x 8, x 8 (drop set, 45's x 10)
Plate raise: 35 x 12, x 11, x 11
ss Upright row: 90 x 12, x 12, x 12 (wider grip, 2 count negative)
Hammer curl: 2 warms, 60's x 6, 65's x 5, x 4 (drop set, 45's x 6, 30's x 5 )
Close curl: 2 warms, 100 x 8, x 8 (drop set, 80 x 8, 60 x 7)
1 arm cable: 25 x 10, x 9 (controlled negative)
HIIT: 5 warm, 10 intervals, 10 cooldown

1/24

Quads and Abs

Squat: 3 warms, 315 x 5, 345 x 4, x 4 (drop set, 225 x 10, 135 x 8 (sat in the bottom for a second) )

V-squat (closest thing at Drexel to hack): 2 warms, 290 x 8, 310 x 6 (drop set, 270 x 10)

Leg ext.: 1 warm, 235 x 11, 240 x 10, 245 x 9 (drop set, 180 x 8, 130 x 8)

Sissy squat: 3 working: x 12, x 11, x 11 (4 second negatives)

Leg raises: 1 warm, x 15, x 13, x 12 (4 second negative)

25 mins cardio

Evening: 10 minutes cardio

1/25

Back and Calves

Lat palms in (hammer strength): 3 warms, 180 x 6, 190 x 6, 200 x 5 (drop set, 180 x 4, 100 x 8)

DB bent over row: 2 warms, 90 x 8, 100 x 6, x 5

Close row: 1 warm, 160 x 11, 180 x 10, x 10 (drop set, 140 x 9, 120 x 8)

Bent over row (rest pause since no chains allowed, dumb rule): 2 warms, 205 x 9, x 5, x 3

Donkey calf: 3 warms, 190 x 15, 210 x 14, x 14 (drop set, 150 x 14, 130 x 12)

25 minutes cardio

Evening: 10 minutes cardio

1/26

Chest and Tri's

Slight In. Db: 3 warms, 90's x 6, 100's x 5, x 3

Flat bar press: 2 warms, 205 x 7, 215 x 5, x 5 (drop set, 185 x 6, 135 x 7)

Chest Dip: 3 sets to failure

In. Db press x reps: 80's x 8, 70's x 11

Tri dip: b.w. + 30 lbs, 3 sets to failure (drop set on last set, no dumbbell added)

Rope pressdown: 47.5 x 11, 52.5 x 10, x 9 (drop set, 42.5 x 8, 32.5 x 8)

Reverse Pressdown: 57.5 x 12, x 11 (drop set, 47.5 x 8, 37.5 x 8)

HIIT: 5 warm up, 10 intervals, 10 cooldown

1/27

Calf on leg press: 3 warms, 568 x 12, x 12, x 11, (rest pause, x 10, x 6, x 3, drop set, 1 drop to failure)

Cardio:

12 mins stair climber

12 minutes treadmill

11 minutes elliptical

35 minutes total

1/28

Hamstrings

Stiff leg deads: 4 warms, 225 x 8, 245 x 6, 250 x 5

Glute ham: 4 sets, x 10, x 8, x 8, x 7

Split squat: 1 warm, 120 x 10, x 10

Good morning: 1 warm, 185 x 10, x 10 (drop set, 135 x 11)

Abs: Hammer strength machine: 80lbs resistance x 14, x 12, 75 x 13, x 13 (30 second static hold at end)

30 mins cardio (since 1/22 was 35 minutes, and only scheduled for 3 35-minute low intensity sessions per week, the extra 30 I did today was more or less to flush the hammies and keep my metabolism revved up. Extra work never hurts lol)

1/18 - 1/22

Everything has been going well, and added in the dietary changes as of yesterday. Strength feels good and still increasing weights slowly from workout to workout, so I know I'm not burning off muscle tissue. Upping the cardio and hitting all my numbers, so looking forward to see what changes that brings. Overall I've felt good lately; energy levels have been consistent and I'm definitely leaner than I've ever been this far out in a prep. Hoping to keep improving and really bring great conditioning into the shows I'm doing. Finishing up the last wave of the first routine today (1/23) and will be moving onto the next rotation.

1/18
Delts and Biceps
Laterals: 3 warms, 55's x 8 x 7 (drop set, ran the rack, to failure [45's, 35's, 25's, 20's, 15's, 10's])
In. Delt Press: 1 warm, 80's x 8, x 8, x 8 (drop set, 45's x 10)
Plate raise: 35 x 12, x 11, x 11
ss Upright row: 90 x 12, x 12, x 12 (wider grip, 2 count negative)
Hammer curl: 2 warms, 60's x 6, 65's x 5, x 4 (drop set, 45's x 6, 30's x 5 )
Close curl: 2 warms, 100 x 8, x 8 (drop set, 80 x 8, 60 x 7)
1 arm cable: 25 x 10, x 9 (controlled negative)
HIIT: 5 warm, 10 intervals, 10 cooldown

1/19
Quads and Low Abs
Squats: 3 warms, 315 x 6, 345 x 5, 350 x 4 (drop set, 225 x 8)
Leg press: 2 warms, 928 x 11, x 9
Leg extension: 1 warm, 235 x 10, x 10, x 10 (drop set, 170 x 7, 130 x 6)
Step ups: 55's x 12, x 11, x 11
Low abs: Leg raises: 1 warm, 22.5 lb x 14, x 14, x 12 (3 count negative)
25 mins cardio

1/20
Back and Calves
Pulldown wide: 3 warms, 200 x 6, 210 x 6, x 5 (drop set, 140 x 7, 120 x 7)
Barbell row: 2 warms, 245 x 7, x 6, x 6 (drop set, 135 x 10)
1 arm cable row: 65 x 10, x 10, x 9
Pullover (cable): 67.5 x 14, x 12, x 12 (drop set, 47.5 x 8, 35 x 7) (3 second negative)
Seated calf: 3 warms, 175 x 15, x 13, x 12, x 12, x 11 (drop, 130 x 7, 90 x 5)
25 mins cardio

1/21
Chest and Tri's
Flat bench: 3 warms, 225 x 6, 235 x 5, 240 x 5, x 4 (drop, 185 x 5, 135 x 7)
In. Db: 2 warms, 85's x 8, x 8 (drop set, 45's x 9)
Slight in. Fly machine: 1 warm, 150 x 12, 160 x 9, 155 x 10 (drop, 110 x 9, 85 x 7)
Uneven pushup: 2 sets to failure
Tricep pressdown short bar: 2 warms, 87.5 x 8, x 8, x 8 (drop, 65 x 9, 50 x 8)
Lying extension: 1 warm, 60 x 12, x 10, x 10 (slow negative) (drop, 45 x 9)
1 arm pressdown: 22.5 x 11, x 11
HIIT: 5 warm, 10 intervals, 10 cooldown

1/22
Hamstrings
Deads: 4 warms, 315 x 6, 345 x 5, 350 x 5 (controlled negative) (drop, 225 x 9)
Standing leg curl: 2 warms, 90 x 8, x 8, x 7 (drop, 70 x 6, 50 x 4)
Wide leg press: 1 warm, 758 x 10, x 10
Stiff leg deads: 1 warm, 245 x 11, x 11 (drop set, 135 x 12)
Abs: (Hammer strengh Ab crunch): 70 x 12, x 11, x 10, x 10
20 mins cardio
(later- 15 minutes cardio)

1/17

Low carb day and hit cardio in the morning. Added in a bit of calf work though, since I feel like I can definitely bring them up and felt good to get some blood in them. The added work was far enough from when I last trained calves, so figured adding this in from time to time could be good. Total time at the gym was around 40 minutes, so was in and out, and felt pretty good. Energy levels were lower today, but still not bad. Weight was 171 after cardio, but my skin folds are still dropping. Guessing it was either excess water or glycogen in my system; I'm using Tropinol and DAA again but I doubt that I somehow managed to gain lean mass (I honestly feel like it could be though, since some areas, especially in my legs, seem fuller than normal). Still have 1 meal left to hit today and didn't quite hit my carb numbers, hit 165 of the 185 but bumped the protein up from 230 to 240 to compensate. First time in forever that I wasn't spot on, but dropping a bit below normal for carbs this once might do some good. Normal day tomorrow so carbs will be back in (unless you have something to say in the lines of changes, Joe haha) and hitting delts and biceps.

--Side note, got a pair of Vibrams Five fingers (the glove-looking type shoes) to train in, so should be interesting since I know a lot of people rave about them for training. Plus, some of the articles I've read on them show they can actually help strength and growth in the lower, as well as upper, parts of the leg. Should be interesting.

1/17
Cardio: 30 minutes
Calf press on leg press: 3 warms, 568 x 14, x 13, 618 x 13 (Drop set, 458 x 5 toes in, 5 toes forward, 5 toes out; 388 x 5 in, 5 forward, 5 out, 388 x 12)

1/11 to 1/16

Been pushing prep hard lately, and making sure everything is falling in line. Started practicing posing and it's already feeling easier each time I do it. Workouts have been good, and noticing improvements everywhere conditioning-wise. My legs are staying full, which is surprising considering they normally tended to flatten out in previous preps. Veins are faintly visible in my quads and lower abs, so I know I'm still well on my way to coming in great condition.Weight as of 1/15 was 170.5, but my skin folds are dropping still. Strength is staying the same and going up in some areas, so I know I'm sparing as much muscle as possible. The 5-day split has really helped my recovery and really seems to be working well for me. I haven't felt run down even while battling a sinus infection (this dorm's air quality sucks lol). I'll be taking an "off day" on Tuesday to just do cardio, but it's definitely needed, just to ensure I get enough recovery time. Diet has been spot on, and worked out a document with all my meals pre-calculated, so it makes dieting that much easier (as if you haven't already made it easy enough, Joe lol). Hoping this all keeps going as planned, and getting more and more excited about stepping on stage again. I want to bring nothing but my best, and looking forward to the challenges that lie ahead to get there.

1/11
Hamstrings
Deads: 3 warms, 315 x 5, 335 x 4, x 3
Seated leg curl: 2 warms, 160 x 8, 165 x 7, 170 x 7 (drop set, 130 x 10)
Wide leg press: 1 warm, 658 x 10, x 10
Stiff leg deads: 1 warm, 225 x 12, 235 x 10 (3 second negative)
Abs: (Incline sit up board): x 15, x 13, x 12, x 11
20 mins cardio

1/12
Delts and Biceps
Laterals: 3 warms, 55's x 7, x 7 (drop set, ran the rack to 10's, failure on each set [45's, 35's, 25's, 20's, 15's, 10's])
In. Delt Press: 1 warm, 80's x 8, x 7, x 7 (drop set, 45's x 10)
Plate raise: 35 x 11, x 11, x 10 (4 second negative)
ss Upright row: 90 x 12, x 12, x 12
Hammer curl: 2 warms, 60's x 6, x 6, x 5 (drop set, 45's x 6, 30's x 5 )
Close curl: 2 warms, 100 x 8, x 7 (drop set, 70 x 9)
1 arm cable: 20 x 11, x 10 (controlled negative)
HIIT: 5 warm, 10 intervals, 10 cooldown

1/13
Quads and Low abs
Squats: 3 warms, 315 x 5, 335 x 5, 345 x 3 (drop set, 225 x 9)
Leg press: 2 warms, 758 x 12, 808 x 11
Leg extension: 1 warm, 220 x 11, 235 x 10, x 9 (drop set, 170 x 8, 130 x 7)
Step ups: 55's x 10, x 10, x 10
Low abs: Leg raises: 1 warm, 20lb x 15, x 13, x 13 (3 count negative)
25 mins cardio


1/14
Back and Calves
Pulldown wide: 3 warms, 200 x 6, 200 x 6, x 6 (drop set, 140 x 8, 120 x 7) - 3 count negatives, 1 second squeeze, great control and really felt this one
Barbell row: 2 warms, 225 x 8, 245 x 7, x 6 (drop set, 135 x 10)
1 arm cable row: 60 x 10, x 10, x 10
Pullover (cable): 67.5 x 12, x 12, x 12 (3 second negative)
Seated calf: 3 warms, 165 x 14, 175 x 13, x 12 (drop, 130 x 8, 90 x 7 )
25 mins cardio

1/15
Chest and Tri's
Flat bench: 3 warms, 225 x 5, x 5, x 4, 230 x 4 (3 second negatives) (drop, 185 x 6, 135 x 8)
In. Db: 2 warms, 85's x 8, x 8
Slight in. Fly machine: 1 warm, 140 x 12, 150 x 10, x 9 (drop, 110 x 8, 85 x 7)
Uneven pushup: 2 sets to failure
Tricep pressdown short bar: 2 warms, 87.5 x 8, x 8, x 7 (drop, 65 x 8, 50 x 7)
Lying extension: 1 warm, 55 x 12, x 12, x 10 (3 second negative) (drop, 45 x 10)
1 arm pressdown: 20 x 12, x 11
HIIT: 5 warm, 10 intervals, 10 cooldown

1/16
Hamstrings
Deads: 4 warms, 315 x 5, 335 x 5, 340 x 5 (controlled negative) (drop, 225 x 9)
Standing leg curl: 2 warms, 85 x 8, x 8, x 7 (drop, 65 x 6, 45 x 4)
Wide leg press: 1 warm, 658 x 10, 708 x 10
Stiff leg deads: 1 warm, 235 x 12, 240 x 11 (drop set, 135 x 12)
Abs: (Hammer strengh Ab crunch): 60 lb x 14, x 13, 65 lb x 10, x 10
20 mins cardio

1/7 to 1/10

Overall everything has been good up to this point. Battling a bit of a head cold but hasn't stopped me or slowed me down. So far the diet has been good and hitting every number perfectly. Weight is still at 171 but my body fat % dropped a bit, about 1.25 more % (based on multiple caliper site tests, pretty much ran a battery and averaged them out). Strength is still good and energy levels are pretty stable through the day. Overall liking where I'm at. Cardio is ramped up and starting to really lean out.

1/6
Delts and Biceps
Laterals: 3 warms, 55's x 6, 50's x 6 (drop set, ran the rack all the way down to the 10's, went to failure each time)
In. Delt press: 1 warm, 75's x 8, 80's x 7, x 7
Plate raise: 35lb x 12, x 10, x 10 (turned the plate at the top, "drivers", was slow and controlled)
ss Upright row: 90 x 12, x 11, x 10
Hammer curl: 2 warms, 60's x 6, 55's x 6, x 5
Close grip curl: 2 warm, 90 x 9, x 8
1 arm cable curl: 1 warm, 17.5 x 11, x 10 (3 sec. negative)
HIIT Cardio: 5 warm, 10 intervals, 10 cooldown

1/7
Quads and Abs
Squats: 3 warms, 295 x 5, 315 x 5, 335 x 4, x 4
Leg press: 2 warms, 758 x 10, x 10
Leg extension: 1 warm, 210 x 11, 230 x 10, x 9 (3 count negatives) (drop set, 1 drop to failure)
Step ups: 50's x 11, 55's x 10, x 9 (drop set, 1 drop)
Lower abs: 1 warm, holding 30lb dumbbell (leg raises) x 14, x 12, x 11
25 mins cardio

1/8
Cardio 20 minutes, posing 15 minutes

1/9
Back and Calves
Lat pulldown wide: 3 warms, 200 x 6, 220 x 5, x 4 (drop set, 1 drop to failure)
Barbell row: 2 warms, 205 x 7, 225 x 7, 235 x 7 (drop set, 1 drop to failure)
1 arm cable row: 1 warm, 57.5 x 11, x 11, x 10
Pullover (cable): 1 warm, 67.5 x 12, 70 x 11 (drop set, 1 drop to failure)
Seated calf: 3 warms, 155 x 14, 160 x 13, 165 x 13
25 mins cardio

1/10
Chest and Tri's
Flat bench: 3 warms, 205 x 5, 225 x 5, x 5, 230 x 5 (drop set, 1 drop to failure)
In. DB: 1 warm, 85's x 7, x 7, 80's x 8 (drop set, 1 drop to failure)
Slight in. fly: 60's x 11, x 10, x 10
Uneven pushups: 2 sets to failure (really slow negatives here, good burn at the end)
Triceps pressdown (short bar): 2 warms, 72.5 x 8, 82.5 x 8, 87.5 x 7 (drop set, 1 drop to failure)
Lying extension: 1 warm, 60 x 11, x 10, x 9
1 arm pushdown: 20 x 12, x 10 (3 count negatives)
HIIT Cardio: 5 warm, 10 intervals, 10 cooldown

1/4 - 1/5

Definitely starting off on the right foot with this split. Weight was 171 after the workout today (the 5th) and really liking this split so far. Working on time under tension and controlling negatives. Weights have been a tad lower, but with textbook form and crazy pumps. Still giving the muscle a great amount of stimulation, and my joints are definitely appreciating this approach. Energy levels are still solid throughout the workouts and through the day. Did an HIIT session after hamstrings, but will make the adjustments for the HIIT after this wave ends. Looking forward to moving ahead and starting to really put the pedal to the floor.

1/4
Chest and Tri's
Flat bench: 3 warms, 205 x 6, 215 x 5, 225 x 4, x 4 (3 count negative)
In. Db press: 1 warm, 80's x 8, 85's x 7, x 7
Slight In. Db fly: 55's x 10, 50's x 10, x 9
Uneven pushup: 2 sets to failure
Tricep pressdown (short bar): 2 warms, 72.5 x 8, 80 x 8, x 8 (drop set, 1 drop to failure)
Lying bar extension: 1 warm, 55 x 12, x 11, x 11 (3 count neg.)
1 arm pressdown: 17.5 x 13, x 12 (drop set, 1 drop to failure; 3 count negatives)
25 mins cardio

1/5
Hamstrings
Deadlifts: 4 warms, 295 x 6, 315 x 5, 335 x 4 (3 second negative)
Leg curl (lying): 2 warms, 140 x 8, 145 x 8, 150 x 8 (drop set, 2 drops to failure)
Wide leg press: 1 warm, 478 x 10, x 11 (3 second negative)
Stiff leg deads: 1 warm, 225 x 10, x 10 (3 second negative)
Ab work (hammer strength machine): 60 x 15, 65 x 13, 70 x 12, x 10
HIIT (5 warm, 10 intervals, 10 cooldown)

2012 Reload: 1/2 and 1/3

Obviously my blog got a little behind, and for the most part, workouts have been good. But since my knee had been bothering me, my squat and deadlift suffered a bit on the 531, and my joints on the whole started bothering me. Now I feel great, and the diet has been on point the whole time, and my body weight as of today was 172, so I know I'm making progress. Not once did I fall off on the diet, even on New Years Eve (had a backpack of food and zero carb isolate shakes lol). And I've been hitting all my cardio numbers too. Deloading a bit and resetting myself has definitely rejuvenated my training and I feel great in the gym again. I'll admit, my workouts over the past week or so have sucked, and I failed to hit a lot of rep ranges on the 531, but most of my supplementary movements were on point. Weights didn't vary much, but now that I've reset, I'm going to get my butt in gear and keep up on this. Plus, my form for all my lifts will be incredibly strict, with a lot of emphasis on negatives and such, but still going to go as heavy as possible. So I figured, start a new split, reload the blog. Progress has been steady physically, and my look has definitely improved since my prep diet truly started. It's a brand new year, and bringing a brand new package to the stage in April is what I plan to do. Updates will be more frequent since I wont be working full time and my class schedule is a bit lighter this term, and my rep work for iForce will be lessened a bit too. Plus, whenever I'm in pre-contest, I always seem to be very structured and strict with everything I do. Looking forward to bringing my best.

--Already I'm noticing I feel good from the 5 day split, not a lot of stress on my body, but still getting great sessions in. Recovery seems to be a bit better. Anticipating dietary changes though lol

1/2
Quads and Low abs
Squats: 3 warms, 225 x 8, 275 x 5, 315 x 5, x 4 (controlled negative, made sure to go as deep as possible and feel my quads contracting)
Leg Press: 2 warms, 728 x 10, x 10 (3 count negative)
Leg extension: 1 warm, 190 x 12, 210 x 11, 225 x 10 (3 count negative) (Drop set, 2 drops to failure)
DB step up: 40's x 12, 45's x 10, x 10
Leg raises: 1 warm, x 15, 30lb DB x 12, x 10
25 mins cardio

1/3
Back and Calves
Pulldown wide: 3 warms, 180 x 7, 200 x 6, x 5 (drop set, 2 drops to failure) (3 count negative)
Barbell row (no straps): 2 warms, 185 x 8, 225 x 8, x 7 (2 count negative)
1 arm cable row: 1 warm, 50 x 11, x 11, 52.5 x 11 (3 second negative)
Pullover: 1 warms, 65 x 12, x 11, x 11 (drop set, 1 drop to failure)
Seated Calf: 3 warms, 15 x 12, x 11, x 10 (3 second negatives)
1 set of bodyweight calf raises to failure
20 mins cardio