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