Shulks Offseason Training Journal...possible comeback to the STAGE!

[Shulk]

I decided to chronicle my offseason progress as I continue to make gains, and contemplate a possible return to the stage, in hopes of showing everyone my progress and helping others along the way. I plan on getting my NASM CPT this summer and would like to help others as they join me on the journey of creating their best self whether it be for the stage or just life in general. Come join me on my journey!

[Shulk]

Below is a picture of me last summer at about 183lbs.

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[Shulk]

Here is the most recent picture of me at 193lbs morning weight.
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[Shulk]

My diet is very simple:

# 1: 7 egg whites ( 1 yolk ), 1/2 cup oatmeal, banana, coffee or Tea

# 2: 7 oz Chicken Breast, 6 oz Sweet potato, 10 Almonds

# 3: 7 oz Flank Steak, 1 cup rice, 1 cup broccoli

# 4: 9 oz Tilapia, 6 oz sweet potato, 1 cup Green Beans or Asparagus

# Post Workout: 1 scoop Hydro Whey.. 20 min later, 1 bottle Small Gatorade

# 5: 7 oz Chicken Breast, Big Romaine Lettuce Salad, 10 Almonds

# 6: 7 egg whites, 1 Green Apple

#7: 7 oz. Chicken Breast, Big Romaine Lettuce Salad

[Shulk]

I want to give credit to Brian Smith who I have been working with this past year for helping me with my diet, my training partner Matt Kouba who pushes me everyday, and everyone that I have met along the way that has taken the time to answer my questions and share their knowledge.

[Jordan Coburn]

Very lean and great structure...i'm in!

[RichDC2]

Great shape man! I'll be checkin in!

[Shulk]

Thanks guys! I hope to post pics every two weeks to show my progress as I try to bring up my hamstrings, glutes, arms, and chest. I like staying lean offseason so that I can see my progress and make lean gains.

[Jordan Coburn]

so whats the training look like?

[Shulk]

Right now the training is very high volume, pumping a ton of blood into the muscle, and stretching the fascia with little stress on the joints and even additional stretching at the end of the workout. I will be training this way for the next 4-5 weeks and then its back to business as usual with less volume, heavier weight, and different intensity techniques like drop sets, supersets, taking sets to failure, etc. An example of my current training routine for arms during high volume looks like this:

High Volume Arms:

A. Rope Pushdowns: 8 sets x 10 reps flexing at the bottom of the movement for at least a sec. 45 seconds rest.

B. Prone Dumbbell Kickbacks: 4 sets of 6 reps

C. Lying Tricep Extensions: 4 sets of 15 reps.

Additional tricep stretch 3 x 30sec.

D. Hammer Curls: 8 sets x 8-10 reps

E. Preacher Machine: 8 Sets x 8 Reps

Additional bicep stretch 3 x 30 secs.

F. Calf Raises: 8 sets of 10 with a flex at the top.

My current split is:

M-Chest/Shoulders
T-Back
W-Off
Th-Legs
F-Arms/Calves
S-Off
Su-Off

[Shulk]

Monday 6 - 10 - 2013

Chest/Shoulder Training:

A. Fly Machine-4 x 12
B. Incline Smith Machine - 8x8 (2 narrow grip, 2 normal grip, 2 wider, 2 still wider)
C. Incline Stretch DB Press - 3 x 8 Stretch and Squeeze at the top
D. Reverse Fly Machine - 8 x 12 with a flex at the top
E. Seated Lateral Raises - 4 x 8 with strict form

[Shulk]

Tuesday 6 - 11 - 2013

Back/Calves

A. Low Cable Row - 15, 12, 10, 8, 6 with a 1 sec squeeze
B. Stretchers - 3 x 12
C. Pullovers - 3 x 12
D. Deadlifts - 5 x 5
E. Wide Grip Pulldowns - 4 x 8 to the top of the head with a good stretch at top.
F. Standing Calf Raises - 6 x 20, 10 full range reps and 10 partials.

[Jordan Coburn]

good looking training sir! it appears we have pretty much the same split!

[Shulk]

Nice, do you work with anyone for your diet and training?

[Shulk]

The split works really well for me as it gives my arms, a weak point, a lot of recovery time between chest and back. I also like doing legs after a rest day as it is always an all out workout every single time.

[Curt James]

Very lean and great structure...i'm in!

X2 on the structure. Awesome. But LOOK AT THAT TV!

Seriously, great start on a detailed journal. Thank you for posting.

[Hoss06]

You have a solid base...I would starve at M1 though, lol.

[Shulk]

Lol, yeah to be honest I am always very hungry throughout the day but like I said before I like to stay lean in my offseason instead of getting sloppy. I make pancakes out of meal #1 by mixing them all together with some splenda and they taste great! Try it!

[Jordan Coburn]

Nice, do you work with anyone for your diet and training?

I work with Phil provenzano (Provo82 on this board) for my diet, and while i design/structure my training, he'll provide insight/input from time to time.

[Shulk]

Very cool Cobe, hope things are going well for you...do you have a training journal as well I would like to check it out?

Today was my off day so I just relaxed, took a nap after work, and am going to see the Internship later tonight. Trying to enjoy time out of the gym as well!

[Jordan Coburn]

yessir, I have one in the contest prep section.

[Shulk]

Ill check it out thanks bud!

[Shulk]

6-13-2013

Legs


A. Single leg curls - 3 x 10
B. Wide Stance leg press - 8 x 8
C. Hack Squats - 8 x 8
D. Stiff Leg Deadlifts - 3 x 15

[Jordan Coburn]

good amount of volume sir! How many of those 8x8's do you take to failure?

[Hoss06]

How long are u resting between sets?

[Shulk]

Cobe, none of the 8 x 8's are taken to failure but towards sets 7 and 8 you are typically grinding out the last few reps. This training is designed to give me some relief on my joints while still taxing the muscle and filling it with blood. The workouts have been great lately, just a whole new feel.

Hoss, my training partner and I move at a pretty good pace. I finish then he goes and vice versa. On leg press there might have been a little extra time for rest but no longer than 90 seconds. Because we are not taking each set to failure we can do this and the pumps you get are great!

[RichDC2]

Good work on the 8 sets i bet not going to failure still puts tons of pump into those legs

[Shulk]

Rich, definitely and it puts a great amount of stress on the muscle and not the joint. I also feel like not going to failure on each set keeps my mental outlook on training fresh!

6 - 14 - 2013

Arms

Rope Pushdown - 8 x 10 with flex at the end of movement
Dip Machine - 6 x 8 Heavy with pause at the bottom
Bent Over Rope Extension - 2 x 15 getting a good stretch

Dumb Bell Curls - 8 x 10 flexing each rep
Preacher Curl - 4 x 8

[Shulk]

Off to see Jr. Nationals this morning. Should be a great show! Looking forward to doing this show again in the near future as it is not to far from where I live. Maybe next year?

[Shulk]

6-17-2013

Chest/Shoulders

A. Chest fly machine - 3 x 12 with a squeeze
B. Decline Hammer Machine - 8 x 8
C. Incline Smith - 2 sets of 8 to failure. On second set drop weight and go to failure again.
D. Reverse Fly Machine - 3 x 12 with a squeeze
E. Heavy partial lateral raises - 2 x 35
F. Six Ways - 2 x 10

[Shulk]

Feeling a little worn down these past few weeks, going to lower volume, get some massage this week and next and maybe taper cardio so that in three weeks when training resumes to full boar I will be ready!

[Hoss06]

Good that u are able to recognize u need the time off..perhaps a good deload week and a small reset will do the trick?

[Shulk]

Hoss, Definitely need a deload week and some rest...looking to do that the next three weeks and then go from there. Going to decrease the amount of sets I do per week and see how that feels on my body. Also, very few sets will be taken to failure.

[Jordan Coburn]

Good call listening to your body. Better too early than too late!

[RichDC2]

This is probably our number one problem not listening to our bodies, I commend you for identifying and acting on that. I can say I am noticing myself trying to identify that as I get older a lot easier than when I was younger, maturity is a good thing ha.

[Shulk]

Rich, I agree with you 100% because as a younger lifter I went full bore until I ultimately injured myself then I would take a break. Being proactive is something that comes with age. Today I am starting to feel much better as I have decreased volume and intensity. Waiting to get that good feeling back so that I can really take my training to the next level.

6 - 18 - 2013

Back

A. One arm dumb bell rows - 8 x 8
B. Heavy Partial Pulldowns with stretch at top - 6 x 8
C. Good Mornings - 3 x 12
D. Lat stretch - 1 x as long as I can hold on pull up bar

Workout followed by sushi and yogurtland (my first time there, and it was awesome!)

[Shulk]

6 - 20 - 2-13

Legs

A. Seated leg curls - 4 x 15 with perfect form
B. Squats - 8 x 8
C. Hack Squats - 8 x 8
D. Stiff Legged Deadlifts - 3 x 15 flexing glutes at the top.

Workout felt great, went a little lighter on squats but got a great feel. Made sure to stretch everything post workout to open everything up. Will be posting pictures this weekend.

[Shulk]

6 - 21 - 2013

Arms/Calves

A. Ez Bar Pressdown - 8 x 8 with a flex 45 seconds rest
B. Bench Dips - 2 x Failure
C. Skullcrusher - 2 x 12
D. Seated DB Curl - 8 x 8 palms facing up entire time
E. Machine Preahcer Curl - 4 x 8
F. Standing Calf Raises - 8 x 10 with a flex at the top

[Shulk]

6 - 24 - 2013

Chest/Shoulders

A. Chest fly - 3 x 12 with squeeze at the top
B. Incline Dumbell - 3 x 8-10 with squeeze and stretch
C. Barbell Bench Press - 4 x 6-8 Strict form
D. Lateral Raises - 4 x 12-15
E. Spider Crawls - 3 x 3 up and down wall counts as one

As you can see I started lowering total volume and none of the sets were taken to failure. I got a good pump, kept my rest time short, and worked at a pretty good pace. Hoping to do this type of training for the next three weeks and then begin training for growth again.

[Jordan Coburn]

keep up the great work buddy!

[Shulk]

Thanks Cobe, going to post pics tonight.

6 - 25 - 2013

Back

A. One Arm Low Cable Row - 3 x 8-10
B. DB Pullovers - 3 x 10-12
C. Lat Puldowns Front - 3 x 8-10
D. Lat Pulldowns Back - 3 x 10-12
E. Shrugs - 3 x 15
F. Back Ext. - 3 x 12-15

[Shulk]

153089153090153091

Morning Weight - 189lbs

Conditioning is slightly softer and I know that I have not made a significant change since the last photos. Right now I am using this time to power down in an attempt to keep gains from a previous blast and then build on that starting in three weeks from now. The next blast will be for 12 weeks.

[Hoss06]

Looking lean my man. How are the hammies?

[Shulk]

Hammies, need more work to bring them out. I am definitely lagging in hammies, upper back/traps, and arm size. Need to work smarter on hammies not just harder. Going to do them first in my workouts and then finish the workouts with them for some time to see if that helps.

[Hoss06]

Have u tried incorporating a few light sets with a different muscle group too? Maybe a few light sets with back?

[Shulk]

Hoss, thats a great idea! I will give it a shot for sure!

[Shulk]

6 - 27 - 2013

Legs

A. Leg Curls - 3 x 8-10
B. Modified Hack Squat - 3 x 15
C. Leg Ext. - 3 x 20
D. Glute Ham Raise - 3 x 8-12

[Shulk]

6-29-2013

Arms

A. Tricep pushdowns - 3 x 12
B. Plate loaded Dip Machine - 3 x 8
C. Decline Skullcrusher - 3 x 12
D. Straight Bar Curl - 3 x 8 - increase weight in small increments until you can't get 8 with good form
E. Ez Reverse Curl - 3 x 15
F. One Arm Preacher Curl Machine - 3 x 12 with squeeze

[Shulk]

7 - 1 - 2013

Chest/Shoulders

A. Neutral Grip Dumbbell Press - 3 x 10
B. Incline Barbell Press - 3 x 8
C. Stretch Push Ups - 3 x 20
D. Bent over lateral raises - 3 x 20
E. Front Raises - 3 x 12 Above the head
F. Lateral Raises - 3 x 30 This was a killer!

[Shulk]

Also, did my cardio at 6 incline and 3.0mph and it killed my glutes/hams!

[Shulk]

7 - 2 - 2013

Back

A. Meadows Rows - 3 x 10
B. Low Cable Rows - 3 x 12 with a squeeze
C. Pullovers - 3 x 12
D. Neutral grip pullups - 2 x Failure
E. Trap Bar Shrugs - 2 x 12 with 3 second hold
F. Hyper Ext. - 1 x Failure

[Hoss06]

Also, did my cardio at 6 incline and 3.0mph and it killed my glutes/hams!

Is your preferred cardio the treadmill?

[Shulk]

Hoss, yes I usually prefer the treadmill at a pretty easy pace. I know a lot of people like the stairmaster but my heart rate gets way too high.

[Shulk]

7 - 5 - 2013

Legs

A. Leg Curls - 12, increase 10lbs 10, increase 10lbs 8, Back to weight you did for 12 but do 10 reps, drop weight 10 reps, drop weight 10 reps and then do 25 partials.
B. Stiff Leg Deads - 3 x 12
C. Leg Press - 3 second descents 3 x 10
D. Smith Machine Squats - 1 and a half reps for 2 x 10
F. Leg Ext. - 1 x failure squeezing at the top

[Hoss06]

1.5 smith squats=brutal

[Shulk]

Hoss, they were brutal but I have a feeling they will be worse on Sunday!

[Shulk]

7 - 6 - 2013

Went and saw my first pro show today, the Chicago Wings of Strength. It was a great show and really inspiring to see professionals and how they look up close!

Arms

A. Ez Bar Curl - 5 sets of 10 with 10 seconds rest.
B. Hammer Curl - 5 x 10 with 10 seconds rest.
C. Ez Bar Preacher Curl - 2 x 10 controlled on the way down
D. Tri Set - 3 sets of Rope pushdowns for 15 reps, Bench Dips for 10 reps, and prone kickbacks for 6 reps.
E. Superset - 2 sets of Skullcrushers for 10 reps and one arm overhead tricep extension for 8 reps.

[Shulk]

7 - 8 - 2013

Chest and Shoulders

A. Flat DB Press - 15, 13, 11, 9 with squeeze
B. Decline DB - 4 x 10
C. Incline DB - 4 x 8 stretch at the bottom
D. Cable Crossover - 1 x 20
E. Laterals - 5 x 8 with 30 sec rest
F. Bent over cable laterals - 5 x 25!

[Shulk]

7 - 9 - 2013

Back

A. DB Deadstop Rows - 3 x 12
B. Low Cable Rows - 3 x 10 with 2 second hold
C. Smith Barbell Row (high) - 3 x 12 Bring the bar to upper abs for rhomboid contraction and hold for 2 seconds
D. DB Pullover - 2 x 15
E. Shrugs - 2 x 25
F. Hypers - 1 drop set both sets to failure

[Dadup]

awesome log man, you have great shape and you've put on noticeable size in your initial pics while getting leaner, great job!

[Shulk]

Thanks Heavy! I have really been focusing on gaining quality size over quantity and it has paid off.

[Shulk]

Went to vegas last weekend and lost 5 lbs. Had a good time, but I am sooo glad to be back home and get refocused on gaining some quality muscle.

7 - 15 - 2013

Chest/Shoulders

A. Chest Fly - 3 x 12 squeeze at top and 3 seconds down
B. DB Bench Press - 3 x 8 with squeeze at top
C. Incline BB - 3 x 8
D. Bench Press - 3 x 6 rest pause at the bottom of rep
E. Lateral raises - 3 x 12 increasing weight each set
F. Reverse Pec Deck - 3 x 30

[Hoss06]

I was just in Vegas last week...u just go for vaca?

[Shulk]

Yeah I went for a bachelor party...what did you go for?

[Hoss06]

Yeah I went for a bachelor party...what did you go for?

Work

[Shulk]

Nice, Hoss what do you do for work?

[Hoss06]

Director of Security at a mixed use shopping center

[Shulk]

7 - 17 - 2013

Back

A. Bent over smith machine - 15, 12, 8, 8 with 4-6 rest pauses. Each one with 1 sec hold
B. One Arm Low Cable Row - 4 x 8 with a pause at the end
C. Pullovers - 3 x 12
D. Deadlifts - 1 x 10 rest pause for 10 secs with pretty heavy weight.
F. Pulldowns - 3 x 15 partial reps only 1/3 of the way down

[Hoss06]

One arm cable rows always leave me with a nasty pump!

[Shulk]

Hoss, yeah I definitely agree! I just learned about them from my buddy who is trained by John Meadows.

[Hoss06]

Hoss, yeah I definitely agree! I just learned about them from my buddy who is trained by John Meadows.

Try doing them seated from a lat pull down and twist into it (if that makes sense?)

[Shulk]

Hoss, I have done them on the lat pulldown machine but never got a good feel...I will try to twist into the movement and see if that works!

[Shulk]

7 - 18 - 2013

Legs

A. Leg Curls - 3 x 15 with feet together and strict form
B. Leg Ext. - 20 with 2 sec hold, 15 with 3 sec hold, and 6 with 5 sec hold
C. Squats - 3 x 10 with good form
D. Leg Press - 30, 20, 15 increasing weight each set.

[Jordan Coburn]

tempos on the quad ext look rough! keep it up dude!

[Shulk]

Hoss, thanks...I have tried that movement and I agree its awesome but I will make sure I try to twist into it as that makes sense and I think you will hit more lower lat as well.

Jordan, they were definitely a great pre-exhaust for squats, thanks bud!

7 - 19 - 2013

Arms

A. Tri Set - Rope Pushdown 4 x 12, Rope Extension 4 x 10 with stretch, Bench Dips - 4 x failure squeezing at the top.
B. Skulls - 3 x 10 stretching each rep
C. Tri Set - Ez Curl 3 x 10, DB Curl 3 x 8 with 2 sec count neg, Ez Reverse Curl 3 x 10
D. Close Grip Pull ups - 1 x failure focusing on biceps instead of back

[RichDC2]

Nice solid smart training here! Hows the diet been?

[Shulk]

Diet is great! But I am starving....new diet for growth starting monday looks like this. This offseason I plan on gaining solid weight, not getting sloppy, holding it for a good 6 months and then competing much bigger next spring.

* NEW OFF SEASON MEAL PLAN -






# 1: 10 egg whites ( 2 yolk ), 1 cup oatmeal, 1 tablespoon fish oil, banana, coffee or Tea

# 2: 8 oz Chicken Breast, 8 oz Sweet potato, 10 Almonds

# 3: 8 oz Flank Steak, 1.5 cup rice, 1 cup broccoli

# 4: 12 oz Talapia, 8 oz sweet potato, 1 cup Green Beans or Asparagus

# Post Workout: 2 scoops Hydro Whey.. 20 min later, 1 bottle Small Gatorade

# 5: 8 oz Chicken Breast, 8oz sweet potato, romaine salad, 1 tablespoon olive oil, fat free dressing

# 6: 10 egg whites, 1 Green Apple

#7:( OPTIONAL ) - if hungry, eat meal # 7.. 6 oz. Chicken Breast, Big Romaine Lettuce Salad




2 Cheats per week in place of meal # 6 or # 7. WEDNESDAY & SATURDAY OR SUNDAY NIGHT

[Shulk]

7 - 22 - 2013

Chest/Shoulders

A. Flat DB Press - sets of 8 until you cant get 8
B. Incline Smith - 3 x 8 explosive reps
C. Machine Press - 3 x 10 with 1 sec pause at the top
D. Stretch push ups - 2 x failure
E. Bent over later raises - 3 x 15
F. Wide grip overhead press - 3 x 10
G. Lateral Raises - 1 x 4 drop sets

[Hoss06]

I like the 2 free meals a week....u going to do 1 clean and 1 dirty?


Sent from my iPhone using Tapatalk 2

[Shulk]

Hoss, it depends on my body comp. In the past I have done both of the meals dirty and put on a little bit more fat than I had hoped, but since I am lean at this point and I bumped up my calories slightly I am going to try 2 dirty meals and if I get too fat then go to 1 dirty and 1 clean.

Any good ideas for clean cheats? I was thinking sushi, steak, etc.

[Hoss06]

I would do either:
Turkey burger with sweet potato fries/ketchup

Or

Steak with a sweet potato


Sent from my iPhone using Tapatalk 2

[Jordan Coburn]

My go to"clean cheat" these days is a good ribye, a Nice baked potato and a low fat desert.

[Shulk]

I like the steak and sweet potato option BUT today I had a dirty cheat....portillos:

1 combo with sweet peppers
1 chili dog
1 order cheese fries

It was phenominal!

[Shulk]

7 - 23 - 2013

Back

A. DB Row on Decline Bench - 3 x 10
B. Stretchers - 3 x 10
C. Smith Bent over rows - 4 x 6 explosive
D. Pullovers - 3 x 10
E. Reverse Pulldowns with Neutral grip - 3 x 12
F. Hypers - 3 x Failure
G. Standing calf raises with dorsiflexion - 4 x 10 x Failure

[Hoss06]

No dessert?


Sent from my iPhone using Tapatalk 2

[Shulk]

That is a great question Hoss, I like where your head is at. I had two lava cookies from Trader Joes and a couple brownies. I am a big believer in dessert.

[Hoss06]

That is a great question Hoss, I like where your head is at. I had two lava cookies from Trader Joes and a couple brownies. I am a big believer in dessert.

http://img.tapatalk.com/d/13/07/24/3esu3ave.jpg


Sent from my iPhone using Tapatalk 2

[Shulk]

7 - 25 - 2013

Legs

A. Standing single leg curls - 3 x 8, 1 x 8 x 8 x partials to failure
B. Leg Press - sets of 10 until you cant get 10
C. Squats - explosive sets of 6, when you cant explode up anymore grind out that set to failure
D. Leg Extensions - 2 x 10 full, 10 partials. Toes curled up to hit rectus femoris.
E. Stiff Legged Deads - 3 x 8
F. Standing calf raises - 4 x 10 supersetted with dorsiflexion to failure

[Shulk]

7 - 27 - 2013

Arms

A. Superset 1 - Single arm preacher machine 5 x 6, then 4 with 4 sec. neg & Rope Pressdown 5 x 10
B. Superset 2 - Hammer Curls 5 x 10 full, 4 partial & Seated overhead rope extension 5 x 10 with good stretch
C. Superset 3 - Standing barbell curl 40 reps (take a weight you can do 6 with good form, rest 10 seconds, perform another set, rest 10 seconds, until you get to 40 reps) & Bent over rope extensions drop set 12, drop weight to failure, drop weight to failure.

[Shulk]

7 - 29 - 2013

Chest/Shoulders

A. Decline Bench - sets of 8 until you can't get anymore
B. Incline DB Bench - sets of 6 explosive until you slow down
C. Bench Press - 4 sets of 6 explosive
D. Cable Fly - 2 sets of 8 with 2 sec hold at top
E. Cable row for rear delt - 3 x 20
F. Side Laterals - 4 x 10 with perfect form, 45 sec rest
G. Front Raises with BB - 3 x 10 to eye level

[Shulk]

7 - 30 - 13

Back and Calves

A. Meadows Rows - 3 x 8
B. Smith Bent Over Rows - 4 x 6
C. Straight Arm Pullovers - 3 x 10
D. Wide Grip Pulldowns - 3 x 8 to the top of head and stretch
E. Hypers - 3 x 15 with arms straight out and hold for 1 sec.
F. Calves Triset - Seated Calf Raises 4 x 20, Standing Calf Raises 4 x 10, Lateral Band Squeeze with calf 4 x Failure

[Hoss06]

Nice calve triset!!

[Shulk]

Thanks! The calves are definitely sore today.

[Shulk]

8 - 1 - 2013

Legs

A. Standing single leg curls - 3 x 12, 1 x 12 drop weight x 12 to failure
B. Leg Press - sets of 8 with 3 sec descents until you cant get 8, then 1 all out set to failure no 3 sec descents
C. Leg Extensions - 2 x 20 full, 10 partials. Toes curled up to hit rectus femoris. This killed!
D. Squats - explosive sets of 8, when you cant explode up anymore grind out that set to failure
E. Stiff Legged Deads - 3 x 8 to shins then up and squeeze glutes and hams go up in weight each set.

[Shulk]

8 - 2 - 2013

Arms

A. Superset - DB Supinated Curl 4 x 8 and V Bar Pushdown 4 x 10
B. Superset - Incline DB Curl (keep dumbbells together) 4 x 8 and Incline Skullcrushers 4 x 15
C. Barbell Curl - pick a weight you can do 6 good reps with, rest 20 secs, do another set, rest 20 sec, etc. until you get 36 reps.
D. Heavy Seated Dips Machine - 4 sets of 4. Negatives only have a partner perform the concentric part.

[Shulk]

8 - 5 - 2013

Chest/Shoulders

A. Incline Dumbbell - sets of 8 until you cant go any heavier
B. Flat Barbell Press - 5 sets of 10 full range of motion. Try to increase weight each set. Pause for a sec at end of each rep.
C. Machine Flye - 5 x 10
D. Incline Cable Flye - 2 x 8 with 2 sec pause
E. Lateral Raise - 3 x 10
F. Smith Military Press - 3 x 10
G. Reverse Fly Machine - 5 x 10

[Shulk]

8 - 6 - 2013

Back

A. Nuetral Grip Pulldown - 4 x 12
B. Deadlift - sets of 5 until they become tough then sets of 3 until they become tough
C. Pullovers - 3 x 12
D. Dumbbell Rows - 4 x 8
E. Hypers - 3 x 15

[Shulk]

8 - 8 - 2013

Legs

A. Seated Leg Curl - 3 x 10 with strict form, 1 set of 10 with partials to failure
B. Leg Press - 3 sets 10 wide, 10 more inside, 10 close, last set 10 close, 10 out more, 10 out wide, 10 in more, 10 in close
C. Leg Ext. - 3 x 20 partials
D. Squats - sets of 6 with 3 sec descent and explosive up until loose speed
E. Stiff Leg Deads - 3 x 15 squeeze glutes

[Shulk]

8 - 9 - 2013

Arms

A. DB Curl and Hammer Curl Superset - DB Curl 4 x 8 with 3 sec descent & 10 Partial Hammer Curls
B. Barbell Curls - Sets of 6 going up in weight with perfect form until you cant get 6 reps.
C. V Bar Pushdowns - 4 x 10
D. Close Grip Bench Press - 4 x 8
E. Overhead Cable Rope Extension - 4 x 15 with a good stretch.

[Shulk]

Recent Pics...morning weight about 201lbs

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[Shulk]

10-28-13

Meadows rows - 4 x 8
Stretchers - 4 x 8
Pullovers - 4 x 10
Bent over high rows - 3 x 8
Prone Shrugs and DB Shrug superset - 3 x 10
Banded hyperextensions - 3 x failure

[Shulk]

10-29-13

Machine chest press - sets of 10 until cant get 10
Incline smith press - 3 sets of 8 increasing weight, last set drop set 8, drop weight failure, drop weight failure
Bench Press - Rest pause until you cant get 6
Stretch pushups - 2 sets to failure
Lateral Raise and Dumbell press superset - 10 perfect reps and 8 reps with squeeze on presses
Band pull aparts - 3 x 50

[Shulk]

10-31-13

HAPPY HALLOWEEN!

Leg ext - 3 x 30 with squeeze, 1 x 60 hold with 10 partials
Leg Press - 4 x 20 (10 wide, 10 narrow)
Smith Lunge - 3 x 10
Stiff Leg Deads - 5 x 8 with squeeze at the top

[Shulk]

11-1-13

Ez bar reverse curl - 4 x 15
Seated barbell curl - 4 x 8
DB Hammer Curl - 4 x 20
Rope Tricep Pushdown superset with Close Grip Pushups - 4 x 15 x failure
Incline Skullcrusher - 4 x 8 with 5 second descent

[Shulk]

11-4-13

Db Rows - 4 x 8, last set all out as many as you can get
Pullover - 3 x 10
Seated Cable Rope High Row - 4 x 8
Shrugs - 3 x 10 with 2 sec squeeze
Deadlifts - Reps of 3 until you cant barely get three going up in weight
Hypers - 1 x Failure

[Shulk]

11-6-13

Leg ext. - sets of 35, 30, 25,20 without decreasing weight
Squat - 3 sec descent 3 x 6 until speed decreases
Leg press - 4 x 10 with short rest
Stiff leg - 4 x 10 with squeeze
Seated leg curl - 4 x 15 with perfect form

[Shulk]

11-7-13

barbell curls - 3 x 15
dumbell curls - 3 on each side alternating until you cant get anymore
preacher curls - 5 x 6
dip machine - 4 x 15 reps
vbar pushdown - 3 x 15
skull crushers - 4 x 10