post contest: 4/23

After a great peak week, and a great show, back at it today hitting chest and tri's and HIIT cardio. Weight was a little under 166, and could tell I was still a little water retentive from the show; weight the morning of the show was 163.8, so not far off from where I was on show day. Still have veins in my legs and abs, so conditioning is still pretty much there. Strength in the gym was solid today and got a really good pump. Intensity was up and cardio felt good. Legs were still a tad bit sore, but overall the cardio felt good and hamstrings will be hit tomorrow. Overall a solid session to kick off the short time I have until the Natural Philly. Hoping to bring an equally good package to the stage there as I did at the Beyond Nutrition Natural. Great end to a great contest weekend, and a great start to priming myself to peak for the Philly.

4/23
Chest and Tri's
Slight In Db press: 3 warms, 85's x 6, x 6, x 5
Flat bar press: 2 warms, 185 x 7, x 6, x 6 (drop set, 135 x 9)
Chest dips: 3 sets to failure
In. DB press X reps: 60's x 13, x 11 (drop set, 40's x 7)
Dips with 25 lbs: 3 sets to failure (drop set on each set, 25lb db, then just bodyweight)
Rope pressdown: 50 x 11, 57.5 x 10, x 8 (drop set, 42.5 x 7, 30 x 6)
Reverse pressdown: 50 x 11, x 11 (drop set, 30 x 9, 25 x 8)
HIIT: 5 warm up, 20 sprints, 5 cooldown

4/5 - 4/11

Update since I've been busy with school work, 1st 2 weeks have been tough, but going well. Prep is going really well, and I'm feeling good. Adding in all the changes that have been assigned for today, then will continue with the plan all the way up to show day. Feeling good mostly out of excitement and since yesterday was my high carb day. Normal day today, then tomorrow starts the depletion/peaking process. Workouts have been solid and weight has been holding in and around 161; I've stopped weighing myself so frequently and stopped caring about small fluctuations. The mirror has been the biggest thing for me, and it's been showing nothing but good things. Lines are showing in my glutes and my legs are the best they've ever looked. Looking forward to see what the next week brings, and looking forward to getting on stage and having some fun...and then enjoying some quality food before the next round of prep begins.

4/5

Back and Calves

Lat pulldown palms in: 3 warms, 180 x 6, x 5, x 5 (drop set, 140 x 5, 100 x 5)

DB row: 2 warms, 90 x 8, 95's x 7, x 6

Close row: 1 warm, 160 x 12, x 10, x 10 (emphasized negative and contraction)

Barbell row: 1 warm, 225 x 7, rest pause: 225 x 6, x 3, x 1

Leg press calf raise: 3 warms, 568 x 12, x 11, x 11

HIIT: 5 warms, 15 sprints, 5 cooldown (39 mins total)

4/6

Chest and Tri's

Slight In. DB press: 3 warms, 90's x 6, x 6, x 5

Flat bar press: 2 warms, 205 x 7, x 6, x 5 (drop set, 185 x 4, 135 x 8)

Chest Dips: 3 sets to failure

In. DB press X reps: 65's x 11, x 10

Tricep dip: body weight + 20; 3 sets to failure

Rope pressdown: 52.5 x 11, x 10, 57.5 x 10 (drop set, 42.5 x 8, 30 x 7)

Reverse pressdown: 57.5 x 11, x 10 (drop set, 42.5 x 7, 30 x 7)

43 mins cardio

4/7

Hamstrings

Stiff leg deads: 4 warms, 225 x 8, 245 x 8, 265 x 6 (slow negative, squeeze at top)

Glute hams: x 10, x 8, x 8, x 6

Split squat: 1 warm, 105 x 11, x 11

Good morning: 1 warm, 135 x 11, 155 x 10 (3 count negative)

Abs: Leg raise: x 14, x 13, x 11, x 11

40 mins cardio

4/8

Off Day: 40 mins low intensity cardio

4/9

Delts and Biceps

DB press: 3 warms, 75's x 6, 80's x 5 (drop set, 55's x 6, 40's x 6)

Bar shrug: 2 warms, 225 x 8, 245 x 8 (drop set, 185 x 6, 135 x 6)

Front raise bar (underhand): 70 x 11, x 10, x 10

ss Rear delt raise on bench: 35's x 11, x 11, x 9

Barbell curl: 3 warms, 95 x 6, 105 x 6 (rest pause, x 3, x 2)

Alt DB curl: 1 warm, 40's x 8, 45's x 8, x 6

Conc. Curl: 1 warm, 35 x 11, x 10 (drop set, 25 x 8, 20 x 6)

HIIT: 5 warm, 15 sprints, 5 cool down (39 minutes total)

4/10

Quads and Calves

Squats: 3 warms, 315 x 5, 335 x 5, x 4, x 4 (drop set, 225 x 8 with 2 second pause in bottom)

V-squat: 2 warms, 315 x 6, 335 x 5 (drop set, 210 x 5, 170 x 6)

Leg extension: 1 warm, 250 x 9, 245 x 9, x 9 (drop set, 170 x 5, 110 x 6)

Sissy squat: 3 working, x 12, x 12, x 12 (4 count negative)

Decline Reverse crunch: 1 warm, x 15, x 14, x 13, x 11

40 mins cardio

4/11

Back and Calves

Lat pulldown palms in: 3 warms, 180 x 6, 200 x 6, x 5 (drop set, 140 x 7, 100 x 6)

DB row: 2 warms, 95 x 8, 100 x 6, x 6

Close row: 1 warm, 160 x 12, x 11, 180 x 10 (3 count negatives)

Barbell row: 1 warm, 225 x 8, rest pause: 225 x 7, x 3, x 2

Leg press calf raise: 3 warms, 568 x 12, x 12, 658 x 11

40 mins cardio

3/29 - 4/4

Quick update on the workouts since I've been busy with personal affairs and a busy first week back at Drexel. Weight as of today was 159.8, and at the leanest I've ever been. Started off routine B pretty well today and am really happy with the changes I've seen over the past week or so. Changes to the diet have been factored in, and felt a little more energetic in the gym. Starting to hit that point where exhaustion subsides because of excitement about the show. Feeling good and looking forward to bringing it in a few weeks.

3/29

Quads and low abs

Squats: 3 warms, 315 x 5, 335 x 4, 355 x 2, x 2 (drop set, 225 x 9)

Leg press: 2 warms, 1018 x 9, x 8 (drop set, 568 x 9)

Leg ext. 1 warm, 250 x 10, x 10, 245 x 10 (drop set, 170 x 6, 110 x 7, 70 x 6)

DB step ups: 55's x 10, x 10, x 10

Low abs: decline reverse crunch: 1 warm, x 14, x 13, x 13

42 minutes cardio

3/30

Lat pulldown Wide: 3 warms, 220 x 5, x 5, x 5 (drop set, 170 x 7, 120 x 6)

Bent over row: 2 warms, 230 x 6, 250 x 5, x 3 (drop set, 165 x 7)

1 arm cable row: 1 warm, 80 x 10, x 10, x 8 (drop set, 55 x 6)

Pullover (cable): 1 warm, 70 x 10, 75 x 9 (drop set, 57.5 x 5, 40 x 6)

Calves on leg press: 3 warms, 568 x 13, 658 x 12, x 12

HIIT: 5 warm, 12 intervals over 24 mins, 5 cooldown

3/31

Chest and Tri's

Flat bench: 3 warms, 215 x 5, 220 x 5, x 4, 215 x 4 (drop set, 185 x 4, 135 x 7)

In. DB press: 1 warm, 75's x 8, x 8, x 7 (drop set, 55's x 6)

Slight in. fly machine: 140 x 11, 150 x 9, x 8 (drop set, 110 x 7, 90 x 5)

Uneven push up: 2 sets to failure

Tricep pressdown short bar: 2 warms, 87.5 x 8, x 8, 80 x 8 (drop set, 62.5 x 7, 50 x 7)

Lying extension: 1 warm, 65 x 11, x 10, x 8

1 arm pressdown: 35 x 11, x 10 (forced reps at ends, 3 second negatives)

HIIT: 5 warm, 12 intervals over 24 mins, 5 cool down

4/1

Hamstrings

Deads: 4 warms, 335 x 4, 365 x 3, x 2

Standing leg curl: 2 warms, 90 x 8, 95 x 8, x 7 (drop set, 70 x 6, 50 x 5)

Wide leg press: 1 warm, 708 x 10, x 9 (drop set, 568 x 7)

Stiff leg bar: 1 warm, 240 x 13, x 12 *went higher in the rep range since my lower back felt a bit tight, nothing bad though (drop set, 135 x 10, 3 count negative on drop set)

Abs: Decline reverse crunch: x 14, x 13, x 13, x 10

40 mins cardio

4/2

Delts and biceps

Laterals: 3 warms, 55's x 6, x 6 (drop set, 45's x 7, 40's x 5, 35's x 5, 30's x 4, 25's x 4)

High In. Db press: 1 warm, 75's x 8, x 8, x 8 (drop set, 45's x 7)

Upright row: 100 x 10, x 9, 90 x 10

ss front plate raise: 45 x 11, x 11, x 9

Hammer curl: 2 warms, 65's x 5, x 5 (drop set, 45's x 6, 35's x 5, 30's x 4)

Close grip bar curl: 2 warms, 95 x 9, x 8

1 arm preacher: 35 x 12, x 10 ( forced reps with 3 second negatives to failure)

HIIT: 5 warm, 12 intervals over 24 minutes, 5 cool down

4/3

Calves: 7 sets

40 minutes cardio

Low carb day

4/4

Quads and Low abs

Squats: 3 warms, 315 x 5, 335 x 5, x 4, 350 x 3 (focused on the negatives; drop set, 225 x 8 with 2 second pause in bottom)

V-squat (similar to hack since we dont have one): 2 warms, 295 x 6, 305 x 6 (drop set, 210 x 6, 150 x 6)

Leg extension: 1 warm, 250 x 9, 240 x 10, x 9 (drop set, 170 x 6, 110 x 6)

Sissy squat: 3 working, x 12, x 11, x 11 (4 count negative)

Decline Reverse crunch: 1 warm, x 15, x 13, x 13, x 12

40 mins cardio