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
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