2/4 - 2/6

Nice weekend and kept the diet right on point on Sunday. Energy levels were down on Saturday since it was a low carb day and did cardio, but felt better yesterday and now I feel right back to normal. Didn't weigh myself today but I try not to since I usually tend to go up a very little bit after a high carb day (don't need to mess with myself mentally). Strength is still awesome and increasing on a lot of principle lifts; I'm apparently eating enough to help maintain the muscle mass I have (if not gain) but still lose body fat. Liking how things are shaping up and really feeling good through my workouts.

Side Note: Walks at night with my girlfriend have been nice, and are adding extra cardio in. Since neither of us are really booking it I don't have to worry about overdoing it (plus I always have bcaa's with me anyway) and it's just a good way to maybe add a little extra work into my day, while still staying out of a muscle-wasting zone. She knows it's a good thing for me and she likes going on walks in general, so just a good way for some light, leisurely, but extra cardio. Plus helps my legs feel a bit less sore too actually.

2/4

Cardio: 30 minutes

Evening: 60 minutes light walking in the city

2/5

Quads and Low abs

Squats: 3 warms, 315 x 6, 335 x 5, 360 x 3, x 2 (225 x 8 drop set)

V squat: 2 warms, 335 x 6, x 6

Sissy squat: 3 sets, x 13, x 12, x 12 (4 second negatives, 1 second stretch at bottom)

Leg extension: 1 warm, 240 x 10, x 9, x 8 (lower weight since I switched up the order of this and sissy squats, quads were about to explode from the pump though)

Roman Chair: 1 warm, holding 10 lb plate: x 15, x 13, x 11

30 minutes cardio

2/6

Back and Calves

Hammer strength Lat pulldown palm in: 3 warms, 220 x 6, 230 x 5, x 5 (drop set, 2 drops to failure)

Db row: 2 warms, 100's x 6, x 6, rest-pause x 6, x 3, x 2

Close hammer high row: 1 warm, 160 x 12, 180 x 10, x 10 (drop set, 140 x 6, 120 x 7)

Bent over row: 2 warms, rest-pause 225 x 8, x 5, x 4 (drop, 135 x 7)

Standing calf: 3 warms, 225 x 14, x 13, x 12 (drop set, 135 x 10, 2 second squeeze at the top on each)

35 minutes cardio

1/30-2/3

Everything is going as it should, and feel pretty good at this point. Weight as of today was 166.8, and definitely noticing some changes physically. Strength is still there, down on 1 or 2 movements but mostly just to work a bit on the contraction and the negative part of the movement. Otherwise, there's been no drop and I still feel really strong in all of my workouts. Cardio has been good and little things like walks at night and doing an extra cardio session per week have really helped kick my metabolism up. Feeling good, but a little tired on some days; fatigue in a way comes with the territory though lol. Recovery on the current split has been great and haven't really needed many off days, since I'm seeing progress and feeling good. Glutes are starting to show a few lines and abs and obliques are hardening up too. Before my competitive season is over, I know I can at least achieve my personal goal of striated glutes haha, something to shoot for for me more or less.

Tomorrow will just be cardio and low carbs for the day, followed by my high carb day and quads on Sunday. Progress pics will be taken at some point this weekend. 11 weeks out and getting more and more excited.

1/30

Quads and Low Abs

Squat: 3 warms, 315 x 6, 350 x 4, x 3 (drop set, 225 x 8)

V-squat: 2 warms, 310 x 6 x 8, 330 x 6 (drop set, 270 x 8, 230 x 7)

Leg ext.: 1 warm, 240 x 10, 245 x 9, x 9 (drop set, 210 x 4, 170 x 6)

Sissy squat: 3 working: x 13, x 12, x 11 (4 second negatives)

Low abs: Roman Chair: 1 warm, x 15, x 13, x 12 (4 second negative)
25 mins cardio

Evening: 10 minutes cardio

1/31
Back and Calves

Lat palms in (hammer strength): 3 warms, 190 x 6, 210 x 6, x 5

DB bent over row: 2 warms, 100 x 6, x 6, x 4

Close high hammer row: 1 warm, 160 x 10, 170 x 10, x 9 (drop set, 140 x 7, 120 x 7)

Bent over row (rest pause) : 2 warms, 225 x 6, x 4, x 3

Stand calf: 3 warms, 215 x 14, x 14, 225 x 12 (drop set, 180 x 14, 130 x 9)

35 mins cardio

2/1

Chest and Tri's

Slight In. Db: 3 warms, 95's x 6, 100's x 5, x 4

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

Chest Dip: 3 sets to failure

In. Db press x reps: 70's x 11, 65's x 11 (30 second stretch at failure)

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

Rope pressdown: 52.5 x 10, x 10, x 8 (drop set, 42.5 x 9, 32.5 x 8, 25 x 7)

Reverse Pressdown: 57.5 x 12, x 12 (drop set, 52.5 x 7, 42.5 x 6)

HIIT: 5 warm, 10 intervals, 10 cooldown

2/2
Hamstrings

Stiff leg deads: 4 warms, 245 x 7, 250 x 6, 255 x 5

Glute ham: 4 sets, x 9, x 8, x 8, x 8

Split squat: 1 warm, 135 x 8, x 7 (drop set, 95 x 10)

Good morning: 1 warm, 185 x 10, x 10 (drop set, 135 x 12)

Abs: (Hammer strengh Ab crunch): 80 x 11, x 11, 70 x 10, x 10
35 mins cardio

2/3

Delts and Biceps

DB press: 3 warms, 80's x 7, x 6 (drop set, 65's x 7, 50's x 7, 40's x 6)

Bar shrug: 2 warms, 245 x 8, rest pause: 245 x 7, x 5, x 2 (10 breaths between)

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

ss Rear delt raise on bench: 35's x 11, x 10, x 9 (drop set, 25's x 9) (3 count negatives)

Bar curl: 3 warms, 105 x 6, rest pause, 105 x 5, x 3, x 3 (10 breaths between)

Alt. DB curl: 1 warm, 40 x 8, x 7, 35 x 8

Conc. Curl: 1 warm, 35 x 10, 35 x 10 (drop set, 25 x 8, 20 x 7)

HIIT Cardio: 5 warmup, 10 intervals, 10 cooldown

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