On the Killing Road...

[David Lees]

Hello RX Muscle... My name is David Lees and I thought I'd start up a training journal on here. I currently post and have a long running journal on another Forum (won't mention names) but I thought it would be nice to get some different perspective from you folks on here.

A little background about me: I have been training since the age of 13 (started for basketball/sports purposes) but frealized I preferred bodybuilding over basketball and the rest is history.

I started competing in the MPD this year at the NPC RI and then most recently placed second at the NPC Hartford Europa. I plan on competing in the NPC New England in October and then take time off to prep for a National level show next year. I also plan on entering the novice bodybuilding class at one of the local shows next year to see how I like it.

I always post plenty of photos/videos of my training and conditioning progress as well as keeping a detailed review of my training from the previous day. I am actually starting a new split as of today and will be doing a 4 week prep starting on 10/1 for the NPC New England which is 10/29. Basically just maintaining my BW until then with good clean food and hard training.

Stay tuned and feel free to give feedback/constructive criticism as you see fit. See ya in the trenches!

[David Lees]

Some photos to start:

http://i612.photobucket.com/albums/tt208/SVT03DAL/DSCN8605-1.jpg

http://i612.photobucket.com/albums/tt208/SVT03DAL/2011-07-28_07-44-02_200-1.jpg

http://i612.photobucket.com/albums/tt208/SVT03DAL/100_0661.jpg

[David Lees]

I also have a Video Traning Journal on Youtube and can be found at:

http://www.youtube.com/user/ZerosigFF?feature=mhee

I update this page with video frequently, especially during pre-contest.

[David Lees]

First day of my new split yesterday... my previous split went:

Monday Chest/cardio
Tues - Back/Traps/cardio
Weds - Legs/cardio
Thursday - Delts/abs/cardio
Friday - Arms/cardio
Saturday - cardio
Sunday - cardio optional

NEW SPLIT looks like this:

Monday - Chest/Delts/Cardio
Tuesday - Quads/Calves/Abs
Weds - Back/Traps/cardio
Thursday - Hams/Calves/Abs
Friday - Arms/Cardio
Saturday - cardio
Sunday cardio optional

[David Lees]

8/8 Chest/Delts/Cardio
AM BW: 200.5lbs
PM BW: 200.5lbs

Incline DB Press
60 x 25
80 x 15
100 x 10
110 x 8
120 x 5.5 + .5 to lock out
100 x 7

Barbell Bench Press
225 x 8
275 x 6
295 x 4
315 x 3

DB Flye
60 x 10
70 x 10
80 x 8

Kneeling Most Muscular Cable Flye
60 x 20
70 x 15

Standing DB Laterals (both arms same time)
25 x 15
30 x 15
35 x 10

Seated Alternating DB Front Raise
25 x 20
35 x 20

Bent-over Reverse Cable flye (both arms same time) superset with dips
10 x 15 + BW x 10
20 x 10 + BW x 10
20 x 10 + BW x 10

Eliptical 30 mins on level 3, averaged 87-95 revs...fookin' FLYING!

[David Lees]

Had quite a scare at the gym last night.... training on my new split, I was doing quads/calves/abs and was finishing up a set of cable crunches and my abs CRAMPED UP into a rock hard ball. I couldn't move and the pain was excruciating! I managed to lay down on my back to keep from passing out for a few minutes and then got really nauseous/sweating profusely. I made it over to the front desk where one of the managers saw me and asked me if i was alright. I almost had them call the ambulance it was that bad but after a few minutes of sitting and drinking some apple juice and water, the knot in my stomach released enough for me to feel ok to move around. I immediately went next door to Performance Nutrition and bought a bottle of Taurine. I hope I never have to experience that pain again! I was concerned that it might be a hernia but all seems to be ok today. Just need to take it easy while training back/traps this evening.

8/9 Quads/Calves/Abs

AM BW:197.4lbs
PM BW: 202.5lbs

Hack Sled (feet together and placed at top of platform Dorian Style)
Empty x 15
1pps x 10
2pps x 10
3pps x 10
4pps x 8

Cybex Plate Loaded Squat Press (narrow stance/high on platform Dorian Style)
1pps x 15
2pps x 15
3 x 15
4 x 12
5 x 10

Quad Extension
150 x 15
180 x 10
200 x 10
200 x 10 Absolutely THRILLED how my quads look. The dieiting has brought out all the vascularity and veins and even some striations in the muscle fibers. I have tried to ge some photos but thye just don't do them justice. I will say that my legs look completely different now with the conditioning. So happy about this!

Standing Calf Raise Warm ups
100 x 10
130 x 10
150 x 10

Cybex Calf Sled
4pps x 10
5pps x 8
5pps x 6

Seated Calf Raise
135 x 10
180 x 8
225 x 6

Cable Crunches
120 x 34
120 x 33 and then my abs turned into a rock hard golf ball... end of session...

[solo_builder]

Great topic bro,
keep it going :)

[David Lees]

Great topic bro,
keep it going :)

Thanks bud! And thank you for stopping by!

[David Lees]

Went to war on my back last night...

8/10 Back/Traps/Cardio
AM BW: 195.4lbs
PM BW: 201lbs

Rack Deads (set at 3rd pin, mid-shin length below knee)
135 x 10
225 x 10
315 x 10
405 x 10
455 x 6

Arnold BB Strict Rows
135 x 10
185 x 10
205 x 8

DB Rows (free hand on knee)
120 x 10
140 x 8
150 x 6

Leverage Plate Loaded Lat Pulldown (wide grip)
100 x 15
150 x 10
180 x 6
100 x 8

Cable Lat Pulldown using butterfly handle (to op of chest)
200 x 10
200 x 8

Seated Wide Grip Cable Row using overhand grip
150 x 10
150 x 10

Seated Cable Row using butterfly handle
200 x 10
200 x 10

DB Pullovers (across bench)
100 x 10
100 x 10

Hyperesxtensions
x 20
x 20
x 20

Eliptical 30 minutes on level 3, averaging 80-85 revs burned 481 calories.

[David Lees]

Training last night was fun and challenging but also a freekin' BLAST!

8/11 Hams/Calves (high reps)/Obliques
AM BW: 194.8 lbs
PM BW: 198.5 lbs

Prone Leg Curl
90 x 20
110 x 15
130 x 12
150 x 8
170 x 5

SLDL
135 x 10
185 x 10
205 x 10
225 x 10

Seated Ham Curl
90 x 15
110 x 12
130 x 10
150 x 8

Kettlebell Lunges performed on elevated platform (inspired by Hidetada's recent leg training video that was posted in No Bull)
20 x 10
20 x 10
20 x 10 sets are for each leg

Cybex Calf Sled
1pps x 25
2pps x 25
3pps x 20
3pps x 15
3pps x 10

Seated Calf Raise
90 x 15
90 x 15
90 x 15

Leg Press Calf Extensions
Empty x 20
1pps x 20
2pps x 20

BW Calf Raises on Elevated platform
x 25
x 25
x 25

Cable Oblique Twists "wood choppers"
30 x 20
40 x 20
50 x 15 sets are for each side of body

Seated Stick Oblique Twists Superset with DB Side Crunches
x 34 + 30 x 10
x 34 + 30 x 10
x 34 + 30 x 10

No training this evening because I am taking my Wife to see Journey/Foreigner/Night Ranger at the Comcast Center in Mansfield, MA . I'll be getting up early to head to the Gold's in Pawtucket to train arms.

[David Lees]

I had an excellent arm session Saturday morning (slightly hung-over no doubt) at the Pawtucket, RI Gold's Gym. AWESOME facility, brand new place and equipment. I might start training there on a regular basis for arms on Saturday from now on just for a change of pace.

8/13/11 - Arms

CGBP (no spotter/lift-off)
Bar x 30
135 x 20
225 x 10
275 x 10
315 x 6
295 x 6 ( I was VERY happy with the the 315 x 6 with no spotter or liftoff, especially after doing 275 x 10 on the way up)

Single Arm Overhead DB Extension on Incline Bench
35 x 15
45 x 12
55 x 10

Reverse Cable Extension (both arms same time using ez curl attachment) superset with Single Arm Cable Extension
80 x 10 + 20 x 8 (each arm) x 3 sets

Barbell Strict Curls (using 25lb short bar and semi-wide grip)
Bar x 15
75 x 10
95 x 10
115 x 10

Alternating DB Curl (standing with no supination)
35 x 20
35 x 16
35 x 12

Barbell Spider Curl (off back of incline bench)
50 x 10
50 x 10
50 x 10

DB Hammer Curl Alternating to front and side
45 x 16
45 x 16

DB Wrist Curl Giant Set
45 x 15 x 12 x 10 Left and Right arm

[David Lees]

I had a phenomenal training session last night. The details in my chest.delt tie-ins as well as my traps etc when I am lifting blows me away every time I train. My skin seems to be getting thinner and thinner as each training week goes by. I am already chomping at the bit to start contest prep! Not for another 7 weeks though...

8/15 Chest/delts/cardio
AM BW: 201.4lbs
PM BW 202lbs

Barbell Bench Press (controlled reps, lots of squeezing, no bounce)
Bar x 30
135 x 20
225 x 10
315 x 6
325 x 5
335 x 3 + 1 assisted rep
295 x 6
275 x 5

Incline DB Press
110 x 8
100 x 7
90 x 8
80 x 8

DB Flye
65 x 8
65 x 10

Kneeling Most Muscular Cable Flye
50 x 20
60 x 15

Seated DB Arnold Press
40 x 10
50 x 10

Standing DB Laterals (both arms same time)
25 x 15
35 x 10

Seated Strict DB Lateral (both arms same time)
25 x 10
25 x 10

Seated DB Front Raises (alternating)
35 x 16
35 x 16

Bent-over Reverse Cable Flye
10 x 10
20 x 10

Eliptical for 30 minutes on level 3, averaged 80-85 revs, burned 474 calories

[David Lees]

Killed it last night...

8/16 Quads/Calves (heavy/low reps)/Abs
AM BW: 198.6lbs
PM BW: 200.5lbs

Body Masters Plate Loaded Leg Press (feet 3 inches apart, toes out)
1pps x 20
2pps x 20
3pps x 15
4pps x 15
5pps x 15

Hack Sled (feet together, toes out)
1pps x 10
2pps x 10
3pps x 8
4pps x 8

Quad Extension
150 x 15
200 x 15
220 x 12 drop st to 120 x 12 HOLY JELLY LEGS! It took me a good 5 minutes to fully recover from that last set...quads were over the top pumped and screaming.

Calf Sled
280 x 15 warm up
280 x 15 warm up
360 x 8
450 x 8
450 x 6

Standing Calf Raise Pin loaded machine
Stack 150 x 8
150 x 8
150 x 8

Seated Calf Raise Plate Loaded
135 x 10
180 x 8
225 x 6

Cable Crunch using rope attachment
100 x 34
110 x 33
120 x 34

Hanging Leg Raise from dip position
x 20
x 20
x 20

DB Oblique Twists
20 x 30
20 x 30
20 x 30

[David Lees]

Another tremendous training session last night. Although, I am in quite a bit of discomfort/pain due to straining/pulling the muscle in my neck that runs down into my left trap. I did this while doing the cross-bench DB Pullovers. Knew right away when I did it that I would be hurtin' for certain later on. Fortunately I have tonight and tomorrow off from training (taking the Cobra to Bass Pro Cruise-in and then tomorrow night heading up to Marblehead to visit the in-laws).

8/17 Back/Traps/Cardio
AM BW:198.6lbs
PM BW: 199.5lbs

Rack Deadlifts (5th pin, bar just above kneecap)
135 x 10
225 x 10
315 x 10
405 x 10
495 x 10
585 x 6

T-Bar Row (elevated platform)
135 x 10
180 x 10
225 x 8
270 x 6

Seated HS Low Row using Overhand grip and both arms at same time
210 x 15
280 x 10
330 x 10
380 x 10

Leverage Wide Grip Lat Pulldown
100 x 12
150 x 8
120 x 8
100 x 8

HS Front Lat Pulldown using reverse grip and both arms same time
1pps x 15
2pps x 10

DB Pullovers laying across bench
100 x 10
100 x 10

HS Shrugs
1pps x 20
2pps x 10
3pps x 10

Eliptical 30 minutes on level 3, averaged 85-90 revs and burned 475 cals

Hyperextensions (forgot to do these before cardio)
x 25
x 25
x 25
x 25

[David Lees]

I'm off from training for a few days, family engagements to attend to. Looking to hit chest/delts and cardio HARD on Monday.

[David Lees]

Felt great to get back into the gym last night and put in some work. Another nasty pump session, felt like my pecs were going to burst!

8/22 Chest/delts/cardio
AM BW: 202lbs
PM BW 203lbs

DB Incline Press (slow controlled reps, pause/squeeze at top)
60 x 15
80 x 10
100 x 10
120 x 8
110 x 7
100 x 7
90 x 8

Barbell Bench Press
225 x 8
275 x 5.5 + .5 to lock out (I think I did one too many sets on the DB inclines because strength was shot on flat barbell)
255 x 6 (decided to drop the weight and make sure I hit my desired rep range)
245 x 6

DB Flye (deep stretch, hard squeeze at top)
60 x 10
70 x 8
80 x 6 striations in the chest looked ridiculous

Kneeling Most Muscular Cable Flye
50 x 20
60 x 10 ditto on the pec striations

Arnold DB Shoulder Press
45 x 10
45 x 10

Standing DB Laterals (both arms same time)
25 x 15
35 x 10

Seated Strict DB Laterals (both arms same time)
20 x 10
20 x 10

Standing Cable Laterals (single arm)
20 x 10
20 x 10

Bent-over Reverse Cable Flye for rear delts
10 x 10
20 x 10

Eliptical 30 minutes on level 3, averaged 80-90 revs, burned 411 cals (this machine is stingy)

[David Lees]

Satisfying session last night...i really like this new split with attention to lower body. I already feel that my calves and quads have gotten bigger and more detailed...

8/23 Quads/Calves/Obliques
AM BW: 200lbs
PM BW: 200.5lbs

Quad Extension Warm-up
50 x 25
100 x 15

Cybex Plate Loaded Leg Press (feet 2 inches apart, toes out)
1pps x 20
2pps x 10
3pps x 10
4pps x 10
5pps x 10
6pps x 10

Hack Sled (feet together, toes out)
1pps x 10
2pps x 10
3pps x 8
4pps x 8

Elevated DB Lunges (sets are for each leg)
40 x 10
40 x 10

Quad Extension
200 x 15
200 x 12
200 x 10

Cybex Calf Sled (feet 2 inches apart, toes slightly out and full stretch at bottom, hard squeeze at top)
1pps x 20 warmup
2pps x 15 warmup
5pps x 10
5pps x 8
5pps x 8 (can't put any more plates on this fugger)

Seated Plate Loaded Calf Raise
180 x 10
225 x 8
225 x 8

Pin Loaded Standing Calf Raise
Stack 150 x 10
150 x 10

Cable Crunches
100 x 34
110 x 33
120 x 33

Hanging Leg Raise
x 20
x 20
x 20

Cable Oblique Twists (sets are for each side)
30 x 20
40 x 15
50 x 12

[David Lees]

Energy levels were lacking for last night's session but I soldiered through...

8/24 Back/Traps/Cardio
AM BW: 198.4lbs
PM BW: 201.5lbs

Deadlifts (it's been since the beginning of May since I've done full deads so I kept the reps low and explosive)
135 x 10
225 x 5
315 x 3
405 x 1
500 x 1 EASY (textbook form, straight back, great leg drive to lock out)
510 x miss (back started to round once I got the bar off the ground and I didn't want to lift it improperly)

Arnold Strict Wide BB Rows
135 x 10
185 x 10
205 x 8
225 x 6

DB Rows (free hand on knee) sets are for each side
120 x 10
140 x 8
150 x 6

Wide Grip Lat Pull down (all about the squeeze and stretch, kept weight lite)
200 x 10
220 x 8
240 x 6

"V" handle Lat pulldown to top of chest (again all about sretch and squeeze)
180 x 10
200 x 8

HS Low Row using overhand/wide grips both arms same time
3pps x 10
3pps x 8

HS Low Row using narrow/neutral grips both arms same time
3pps x 10
3pps x 8

HS Plate Loaded Shrug
3pps x 10
4pps x 10
4pps x 10

Hyper Extension
x 25
x 25
x 25
x 25

Eliptical 30 minutes on level 3, averaged 80 - 90 revs, burned 476 calories (this was pure hell and seemed to take forever thanks to my low energy levels)

[David Lees]

Killed it and grilled it last night...

8/25 Hams/Calves(high rep/low weight)/abs
AM BW: 196lbs
PM BW: 199.5lbs

Prone Leg Curl
90 x 20
110 x 15
130 x 12
150 x 8
170 x 6

SLDL
135 x 10
225 x 10
275 x 8
295 x 6

Seated Ham Curl
90 x 15
110 x 12
130 x 10
150 x 8

Elevated Kettlebell lunges (using 10lb bell in each hand) sets are for each leg
20 x 10
20 x 10

Cybex Calf Sled
2pps x 25
2pps x 25
2pps x 25
2pps x 25 holy shit!

Seated Calf Raise
90 x 15
90 x 15
90 x 15

Elevated platform BW calf raises
x 30
x 30

Cybex Crunch Machine
50 x 25
50 x 25
50 x 25
50 x 25

Hanging Leg Raise from dip position
x 15
x 15
x 15

Seated Stick Oblique Twists superset with DB side crunches
x 34 + 35 x 10 each side x 3 sets

[David Lees]

Last Friday's arm session:

8/26 Arms
AM BW: 198lbs
PM BW: 200.5lbs

Decline CGBP (to mix it up...I didn't like them though, felt very awkward)
Bar x 30
135 x 20
225 x 10
275 x 8
245 x 8
225 x 12

Behind the neck O.H. DB Extension
80 x 20
90 x 15
100 x 12
110 x 10

Lying DB Extension (both arms same time)
35 x 10
45 x 10
50 x 8

"V" handle tricep push down SUPERSET with Single Arm cable Extension
80 x 10 + 30 x 10 each arm
100 x 10 + 30 x 10 e.a.
120 x 10 + 30 x 10 e.a.

Standing Alternating DB Curl (no supination)
25 x 20
35 x 20
45 x 16
55 x 12

BB Drag Curl using narrow grip
80 x 10
100 x 10
80 x 10

HS single arm concentration curl
25 x 10
35 x 10
25 x 10

Alernating DB Hammer Curl to the front
45 x 20
55 x 18
65 x 16

Reverse EZ_Curl
60 x 10
60 x 10

DB Wrist Curl
45 x 15
50 x 15
50 x 10

[David Lees]

No fucking power at my house since sunday morning so i have been unable to cook my meals and had to throw all of my week's preppes food in the garbage...such a fucking waste! I missed Monday night's training session thanks to the Hurricane. So I just bumped everything up one day. Last night's chest session was ok, but the lack of good nutrition and lack of adequate calories could be felt in my energy and strenght levels. I really need to get things back on track ASAP once the power is turned back on...

8/30 Chest/Delts/skipped cardio today because I barely ate anything all day so no need to burn cals

BB Bench
Bar x 30
135 x 20
225 x 10
275 x 3
315 x 3
325 x 3
335 x 3
325 x 3
315 x 4
295 x 5.5 + .5 assisted to lock out

DB Incline Press
100 x 8
100 x 7
90 x 7
80 x 8

DB Flye
60 x 10
60 x 8

Kneeling Most Muscular Cable Flye
50 x 15
60 x 12

Arnold DB Press
45 x 10
45 x 10

Standing DB Laterals (both arms same time)
25 x 10
35 x 10

Seated Strict DB Laterals (both arms same time)
20 x 10
20 x 10

Seated Alternating Front DB Raises
25 x 10
25 x 10

Bent over Reverse DB Flye
35 x 10
35 x 10

[David Lees]

" I will get through! The trials...
Through! the trenches...
Through! the demons...
The voice inside pushes me...
Through! The trials...
Through! The trenches...
Through! The demons...
The truth will soldier on and it will surface
Something inside me gets me through the thorns..."

^^Sums up my training session last night. This fucking week has taken its toll on me and now is time to get things back on track!!

8/31 Quads/Calves (heavy/low reps)/Abs
PM BW: 202lbs

Front Squats with narrow stance (for shitz n giggles, what the hell?)
Bar x 15
135 x 10
135 x 10 fawk this, it's killing my delts/shoulders and is just too damn awkward so I'll swithc to:

Back Squats with narrow stance
135 x 8 (on the 8th rep my lower back said "fuck you!" and went into spasm...racked the weight and swore a few times before heading over to:

Cybex Plate Loaded Squat Press narrow stance
2pps x 15
3pps x 15
4pps x 15
5pps x 10
6pps x 8

Hack Sled feet together, lower back straining the entire time!
1pps x 10
2pps x 10
3pps x 10

Cybex Quad Extension
150 x 15
200 x 10
210 x 10
200 x 10 drop set to 100 x 10 could barely stand after this.

Cybex Calf Sled
Warm up 1pps x 20 x 20
Working sets
5pps x 10 toes in
5pps x 10 toes straight
5pps rest/pause x 8 x 6 x 4 toes out

Seated Calf Raise
180 x 10
180 x 10
180 x 10

Standing Calf Raise pin loaded machine (back did not like this at all)
Stack 150 x 8
150 x 8

Cable Crunch
100 x 34
110 x 34
120 x 34

Hanging Leg Raise
x 15
x 15
x 15

Cable Oblique Twists
30 x 20
40 x 15
50 x 15

Back has went into spasm a few times since last night but I think it should be good to go in a day or two. I just simply can no longer squat, it is what it is. No training tonight because I am going to the Patriots/Giants game!! Hoo - waaaa!

[David Lees]

Been out of the gym since last Weds due to the hurricane oand other related BS. Can't wait to get back in and train this evening. I'll be starting my prep for the NPC New England next Monday so this week will be all about getting things in order for that.

[David Lees]

9/6 Chest/delts/cardio
PM BW: 203lbs

Incline DB Press
60 x 15
80 x 10
100 x 10
110 x 8
120 x 7
100 x 10

Barbell Bench Press
225 x 8
255 x 6
275 x 6
295 x 5 + 1 assisted

DB Flye
65 x 13
65 x 10

Kneeling Most Muscular Cable Flye superset with BW dips
50 x 15 + BW x 10
60 x 10 + BW x 10

Standing DB Laterals both arms same time
25 x 20
35 x 12

Cable Laterals (handle behind the back)
20 x 10
30 x 10

Seated Bent-over Reverse DB Flye
25 x 12
35 x 10

Seated Front DB Raises (alternating)
25 x 16
25 x 16

Eliptical 30 minutes on level 3, averaged 75-80 revs, burned 467 calories

I am going to start my prep for the NPC New England next Monday. This week is a "transitional" week with regards to training and diet. I've cut out the "crap" eating wise and right now my daily diet looks like this:

Meal 1: 2 scoops ON Whey Protein/5 grams creatine mixed with 8oz. water
Meal 2: 4 egg whites/3 whole eggs scrambled, 1 packet of instant oat meal, 1 tablespoon flaxseed oil, nectarine
snack 1: handful of cashews
Meal 3: 6 oz. chicken breast, 1/2 cup of white rice, 1 carrot
snack 2: handful of peanuts
Meal 4: (pre-training): 6oz. chicken breast, 1 carrot
Meal : (post-training): 2 scoops ON Whey Protein mixed with 8oz. water
Meal 6: 6oz. chicken breast, 1 cucumber
Pre-bed snack: 2 tablespoons peanut butter, splash of nonfat milk to wash it down

I am also consuming at least one gallon of spring water per day.

I will be following this meal plan from now to the 4 week out point (October 1st) and then switiching things up. I will still be having my "cheat meal" Saturday night with the Wifey but nothing crazy. Right now supplement wise I am taking:

ON Opti-Men multi
ON Fish Oils 1000mg
ON Glucosamine/Condroitin 1000mg
Scivation Xtend on cardio days
ON Whey Protein
GAT Nitraflex (pre-workout pro-testosterone/vasodilator) - I received a bunch of free samples of this from the GAT rep whom I met and spoke with at the Europa Expo. GREAT PRODUCT!! INSANE PUMPS!!!!

I'll be adding in more stuff as I get closer to the show and also plan on doing the Super DMZ Rx for the 4 weeks leading up to the show. Stay tuned for progress photos every week along with training vids and other stuff.

[David Lees]

9/7 Quads/Calves(heavy)/Abs
AM BW:199.6lbs
PM BW: 200.5lbs

Cybex pin loaded Quad Extension Warm-up
50 x 20
100 x 15

Cybex Plate Loaded Leg Press (feet 4 inches apart, toes pointed out)
2pps x 15
3pps x 10
4pps x 10
5pps x 10
6pps x 10

Hack Sled
1pps x 10
2pps x 10
3pps x 10
4pps x 8

Cybex Pin Loaded Quad Extension
150 x 10
200 x 10
220 x 10
240 x 10
250 x 10

Seated Calf Raise
Warmup up 45 x 20, 45 x 15
135 x 10
180 x 10
225 x 8
180 x 10

Calf Sled
5pps x 10 straight
5pps x 10 out
5pps x 10 in
5pps x 6 straight

Pin loaded Standing Calf Raise
Stack 150 x 10
150 x 10

Cable Crunch using rope attachment
100 x 34
110 x 33
120 x 33

Hanging Leg Raise
x 15
x 15
x 15
x 15

DB Oblique twist (20lb db in each hand)
x 25

Cable Twists
30 x 20
40 x 20
50 x 15

[David Lees]

A note for yesterday... I was feeling very tired and sleepy yesterday afternoon (around 2pm or so) so I took one of those Lipo 6 Black Caplets from Nutrex to give me a boost. It definitely took away my sleepiness but when I got to the gym to train I DID NOT like the way I was feeling. I felt like my body temp was hotter than normal and I felt "cracked out" for a lack of a better term. Suffice it to say I had to really push myself to get through the session and I made the decision to forego cardio.

9/8 Back/Traps
AM BW: 197.4lbs
PM BW: 200lbs

Hyper Extensions
x 25
x 25
x 25
x 25

Rack Deads (3rd pin from floor, mid shin height)
135 x 10
225 x 10
315 x 10
405 x 10

Barbell Rows (Cutler/Heath Style with overhand grip) -been a few months since doing these so my weight was a bit down on them but form was tight
135 x 15
225 x 10
255 x 8
275 x 6

T-Bar Row (on elevated platform)
180 x 10
225 x 8
270 x 6

Seated Cable Row using narrow neutral grip attachment
150 x 10
200 x 10
250 x 6

LEVERAGE Wide Grip Lat Pulldown (plate loaded)
100 x 15
150 x 8
130 x 10
100 x 10

Lat pulldown to top of chest using butterfly handle
180 x 10
150 x 10

DB Pullover
100 x 10
100 x 10

Straigh arm pull down
100 x 15
120 x 10

[David Lees]

Didn't train friday...wasn't feeling all that great and didn';t want to push myself in case I was getting sick. Feeling like I am fighting some type of sinus thing (same with my Wife). I still managed to train on Saturday morning though because I was feeling a little better...

9/10 Arms
BW: 195lbs.

CGBP
Bar x 30
135 x 20
225 x 10
275 x 3
315 x 3
295 x 6
285 x 6
275 x 6

Seated 2 Arm O.H. DB Extension
80 x 15
100 x 10
110 x 10

Lying DB Skull Crushers (both arms simultaneously)
35 x 10
40 x 10
45 x 10

Single Arm Cable press down
20 x 10
25 x 10
30 x 10

EZ-Curl Drag Curls
50 x 15
80 x 10
100 x 8
110 x 8

Standing Alternating DB Curl with supination
35 x 16
45 x 16
55 x 12
65 x 8

DB Spider Concentration Curl (off back side of preacher bench)
30 x 10
35 x 8
40 x 8

Reverse Incline DB Hammer Curls (Centopani style)
30 x 10
35 x 10
40 x 10

DB Wrist Curls
50 x 15
55 x 12
60 x 8

[David Lees]

Had a surprisingly STRONG training session last night. I wasn't expecting much because I missed my big breakfast yesterday morning and was feeling like I was still fighting a cold. Going in I decided I would do all DB pressing instead of Barbell. I think it has been over 6 months since I have done flat DB presses...

9/12 Chest/Delts/ skipped cardio because I knew my cals were already low for the day
AM BW: 195.4lbs!
PM BW: 200lbs

Flat DB Bench Press
75 x 20
100 x 15
110 x 10
120 x 10
130 x 7 (the handles on these are oversized making it difficult to grip. I think the 140's are actually easier to press)
100 x 12

Incline DB Press
100 x 6 (holy shit, the flat pressing really took a lot out of me...I thought I had at least 10 of these no problem but boy was I wrong)
90 x 10
80 x 10
80 x 10

DB Flye
65 x 10
65 x 10

Kneeling Most Muscular Cable Flye superset with BW dips
60 x 15 + BW + 10
60 x 15 + BW + 10

DELTS

Standing Strict DB Laterals (both arms simultaneaously)
25 x 15
35 x 12

Seated Strict DB Laterals (both arms simultaneously)
20 x 10
25 x 10

Behind the back Cable Laterals (sets are for each side)
20 x 10
30 x 10

Reverse DB Flyes on incline bench
35 x 10
35 x 10

Alternating front DB Raise
25 x 20
30 x 20

SMOKED!!

[David Lees]

Intense training session last night...energy levels were off the chart!

9/13 Quads/Calves(heavy)/Abs

Quad Extension Warm-up
50 x 25
100 x 15

Cybex Plate Loaded Squat Press (feet 3 inches apart toes out)
2pps x 15
3pps x 15
4pps x 12
5pps x 12
6pps x 10

Hack Sled (feet together toes out)
1pps x 12
2pps x 10
3pps x 8
4pps x 8

Quad Extension (cybex pin loaded)
150 x 15
200 x 10
220 x 10
190 x 10 drop set to 100 x 10 insane pump once again! Could barely stand...

Calf Sled
1pps x 25 warm up
2pps x 15 warm up
4pps x 10
5pps x 8
5ppsx 8

Seated Calf Raise
90 x 15
135 x 10
180 x 10
225 x 8

Standing Calf Machine (pin loaded)
stack 150 x 10
150 x 10

ABS

Cable Crunch using rope attachment
100 x 34
110 x 33
120 x 33

Hanging Leg Raise
x 15
x 15
x 15

Cable Oblique Twists
30 x 20
40 x 20
50 x 20

[David Lees]

9/14 Back/Traps
AM BW: 199.4lbs
PM BW: 202lbs

Rack Deadlifts (4th pin/just under knee)
135 x 10
225 x 10
315 x 10
405 x 10
500 x 8

T-Bar Row (elevated platform)
135 x 20
180 x 15
225 x 8

HS ISO Low Row (wide overhand grip, both arms same time)
2pps x 15
3pps x 10
4pps x 8

HS D.Y. Row (one arm at a time)
1pps x 15
2pps x 10
3pps x 8

Wide Grip Lat Pulll Down (strict with squeeze of scapulas)
200 x 10
220 x 10
240 x 8

"V" handle Lat pulldown (to top of chest)
150 x 10
180 x 10

DB Pullovers
100 x 10
100 x 10
100 x 10

Barbell Shrugs (1 second static hold at top of each rep) superset with DB Shrugs
135 x 15
225 x 10 + 100 x 10
225 x 10 + 100 x 10

Hyper Extensions
x 25
x 25
x 25
x 25

Killed it and grilled it!

[David Lees]

Take no prisoners...take no shit!

9/15 Hams/Calves(reps/light)/Abs

AM BW: 198.8lbs
PM BW: 201lbs

Prone Leg Curl
90 x 20
110 x 15
130 x 10
150 x 8
170 x 6

SLDL (I don't go heavy on these because I trained back the day before and my lower back takes a beating from the rack deads)
135 x 10
185 x 10
205 x 10
225 x 10

Seated Hamstring Curl
90 x 15
110 x 12
130 x 10
150 x 10

Elevated DB Lunge/Step Up
20 x 10
30 x 10
40 x 10

Cybex Calf Sled
1pps x 30 toes straight
1pps x 25 in
1pps x 20 out
2pps x 15 straight
2pps x 12 in
2pps x 12 out

Elevated BW calf extension
x 25 straight
x 25 in
x 25 out

Cybex Machine Crunch
50 x 34
50 x 33
50 x 33

Hanging Leg Raise from dip position
x 20
x 20
x 20

Seated Stick Oblique twists superset with standing DB side crunch
x 34 + 35 x 10
x 34 + 35 x 10
x 34 + 35 x 10

Can't wait to train arms this afternoon!!!!

[David Lees]

Wasn't feeling 100% strength on Friday, not sure why. I had some slight discomfort too in my left shoulder/delt when doing the CGBP...hopefully it goes away soon because I do not want to be prepping for a show with an injured shoulder again.

9/16 Arms
AM BW: 198.4lbs
PM BW: 200.5lbs

CGBP
135 x 30
135 x 20
225 x 10
315 x 5
295 x 4
275 x 6
255 x 8
225 x 10

O.H. DB Extension
80 x 20
100 x 10
110 x 10
110 x 10

DB Kickbacks
25 x 12
30 x 12
35 x 10

Reverse Single Arm Cable Extension
30 x 15
50 x 10
60 x 10

BW Bench Dips (feet elvated on another bench)
x 20
x 20
x 20

Seated Alternating DB Curl with supination
25 x 20
35 x 20
45 x 20

Barbell Curl (strict with wide grip)
95 x 10
95 x 10
95 x 10

Arnold Concentration Curl
35 x 10
45 x 10

"Front double bicep" cable concentration curl
20 x 20
20 x 20
30 x 10
40 x 10

Centopani Reverse Incline DB Hammer Curl (both arms simultaneously)
35 x 15
45 x 10
45 x 8

DB Wrist Curl (completed as a giant set)
50 x 15
50 x 12

[David Lees]

Shoulder is starting to give me problems again. It's my left shoulder and I feel the pain when on the descending portion of pressing movements (i.e. flat and incline pressing). I am going to refrain from doiing CGBP on Friday and hopefully this will help it get better since the CGBP seem to aggravate it the most. I also feel some discomfort when doing certain bicep curl movements and cable pulldowns of various grips...so i gotta be careful, especially since my prep has started.

9/19 Chest/delts/cardio
AM BW: 197.6lbs
PM BW: 200.5lbs

Barbell Bench Press
Bar x 30
135 x 20
225 x 10
275 x 4
315 x 5
325 x 4.5 + .5 to lock out
315 x 5
295 x 6
275 x 4 (hit a wall here and had no spotter so I racked it before embarassing myself by getting stuck if I tried to push for more)

Incline DB Press
100 x 8
90 x 8
80 x 8 (all sets were slow/controlled reps with emphasis on squueze at top)

DB Flye
50 x 12
60 x 10

Kneeling Most Muscular Cable Flye FST-7 style
50 x 20
50 x 15
50 x 12
50 x 12
50 x 10
50 x 10
50 x 10 holy friggen pec pump!

Seated DB Press
40 x 10
45 x 10
50 x 10

Standing Strict DB Laterals (both arms same time)
25 x 15
30 x 10
35 x 8

Seated Strict DB Laterals (both arms same time)
20 x 12
25 x 10

Cable Laterals (handle behind the back)
20 x 12
20 x 10

Eliptical 30 minutes on level 3, averaged 75-80 rpm, burned 463 calories

[NEEDTOBUILDMUSCLE.COM]

You look great man.

How long do you typically train?

[David Lees]

You look great man.

How long do you typically train?

Thanks man! My weight training portion averages about an hour to an hour and fifteen minutes and then I do a half hour of cardio post weight training. I just started prep for the NPC New England which is 10/29.

[David Lees]

9/20 Quads/Calves(heavy)/abs

AM BW: 197lbs
PM BW: 199lbs

Quad Extension Warm-up
50 x 25
100 x 20

Leg Press (feet 4 inches apart)
1pps x15
2pps x 15
3pps x 15
4pps x 15
5pps x 15

Hack Sled (feet 1 inch apart)
1pps x 10
2pps x 10
3pps x 10
4pps x 10 insane quad pump at this point, was dreading my next sets on the quad extension

Quad Extension
150 x 15
200 x 10
210 x 10
180 x 10

Cybex Calf Sled
1pps x 20 warm-up
2pps x 16 warm-up
5pps x 12 (to failure)
5pps x 9 (failure)
5pps x 8 (failure)

Seated Calf Raise
180 x 12 (failure)
180 x 12 (failure)
180 x 10 (failure)

Elevated BW Calf Raises
BW x 40 (failure)
BW x 40 (failure)

Cable Crunch with rope attachment (used the heavy cable station this time)
80 x 25
70 x 25
60 x 25
60 x 25

Hanging Leg Raise
x 15
x 15
x 15

Cybex Torso Machine (for obliques) sets are for each side
50 x 20
50 x 15
50 x 15

Eliptical 30 minutes on level 3, averaged 75-80 RPM, burned 466 calories

A note on the calf exercises...I took all working sets to failure and then tried to get one extra forced rep. The pump was intense and painful, especially on the BW raises.

[David Lees]

Absolutely slaughtered it last night!

9/21 Back/Traps/Cardio
AM BW: 197lbs
PM BW: 201lbs

Rack Deadlifts (5th pin just above knee)
135 x 10
225 x 10
315 x 10
405 x 10
495 x 10
585 x 8 (wanted 10 but my straps were unraveling and grip was dead)

Barbell Rows (overhand into gut)
135 x 15
225 x 10
275 x 8
255 x 8
225 x 12 (stength is coming back on these...can't wait to be rowing 315-325 for reps again)

Leverage Plate Loaded Lat Pulldown (emphasis on squeezing scapulas together and big stretch at beginning of each rep)
100 x 15
120 x 10
140 x 10
100 x 10

Seated Cable Rows using the butterfly/"v" handle attachment
200 x 10
220 x 10
240 x 10
260 x 8

Standing Straight Arm Pulldown
100 x 15
120 x 10
140 x 8

DB Shrugs
100 x 10
110 x 10
120 x 10

Hyper Extensions
x 25
x 25
x 25
x 25

Eliptical 30 minutes on level 3 averaging 75-80 RPM, burned 465 calories.

[David Lees]

In case any of you are wondering, my current diet Monday - Friday looks like this:

Meal 1: 2 scoops ON protein mixed with water and 5g creatine
Meal 2: 4 egg whites, 3 whole eggs, 1 cup oatmeal, nectarine, 1 tablespoon flax seed oil
Snack 1: 1oz. cashews
Meal 3: 8oz. chicken, 1/2 cup brown rice, 1 large carrot
Snack 2: apple, 1oz. almonds
Meal 4: same as Meal 3
Meal 5: 1 scoop ON Whey protein mixed with water
Meal 6: 8oz. Tilapia
Pre-bed snack (optional): 2 tablespoons peanut butter and a splash of nonfat milk to wash it down

Saturday and Sunday I do the same up to meal 4 and then have a cheat meal (within reason) for my last meal of the day.

This diet will change at my 4 week out point which will be 10/1.

[David Lees]

Put in work last night....

9/22 Hams/Calves(reps)/abs/cardio

AM BW: 198lbs
PM BW: 200lbs

Prone Leg Curl
90 x 20
110 x 10
130 x 10
150 x 8
170 x 6
150 x 10 getting stronger! I hope to nail 6 reps with the stack (190) next week

SLDL - went heavy
135 x 10
225 x 10
275 x 10
295 x 8
315 x 6

Seated Ham Curl FST-7 Style
90 x 12 x 7 (weight was too easy but I wanted to establish a baseline, will bump to 110 next week)

Seated Calf Raise
45 x 25 warm up
90 x 20
90 x 20
90 x 20

Cybex Calf Sled
2pps x 20
2pps x 20
2pps x 20

Cybex Abdominal Machine
50 x 25
60 x 25
60 x 25
60 x 25

Hanging Leg Raise from dip position
x 20
x 20
x 20

Cable Oblique Twists (sets are for each side)
30 x 20
40 x 20
50 x 20

Eliptical 30 minutes on level 3, averaged 75-80 RPM, burned 468 calories

[David Lees]

9/23 Arms
AM BW: 198.6lbs
PM BW: 200.5lbs

Cable Pressdown using "^" handle
100 x 20
130 x 10
Stack 150 x 10

EZ-Curl Skull Crushers superset with close grip press
80 x 12 + 12
100 x 10 + 10
110 x 8 + 8

Single Arm Overhead DB Extension
35 x 10
45 x 10
50 x 8

Bodymasters Tricep Press
150 x 15
200 x 10
250 x 10
Stack 270 x 10

Reverse Single Arm Cable Extension
30 x 12
50 x 10
60 x 10

EZ-Curls (outer grips)- assumes bar weighs 15lbs
Bar x 15
65 x 10
85 x 10
105 x 10

Incline DB Curl (both arms same time, no supination)
25 x 12
30 x 10
35 x 10
45 x 8

Alternating DB Hammer Curl
45 x 20
65 x 16
75 x 12

Reverse Barbell Curl
Bar x 15
65 x 10
75 x 10

"Front Double Bicep" Cable Concentration Curl FST-7
20 x 15
30 x 12
40 x 10
50 x 10 x 4

DB Wrist Curl superset with Standing behind the back DB Wrist Curl
45 x 15 + 35 x 15
45 x 15 + 35 x 15
45 x 12 + 35 x 12

Notes: 1 week of prep down, 5 to go. Conditioning is way ahead of schedule thanks to keeping my diet clean and training hard since my last show at the end of July. I am VERY excited and noticed a different "look" to my physique already after just one week prep. I am tossing around the idea of possibly entering the Novice bb'ing class along with MPD again. I'll make my decision most likely at the 2 week out point (see how I look at that time). I definitely feel I will be bigger/heavier with better conditioning compared to my last show.

[David Lees]

Left shoulder is experienceing some discomfort and pain after last night's chest/delt session. The pain runs from my neck down into my trap area and outer head of my delt. I have a difficult time doing a prpoer "most muscular" and lifting my arm straight up in the area without pain. Gonna have to suck it up and train through it because taking time off now is not an option with my contest coming up. Pressing strength seemed to be down too last night...

9/26 Chest/delts/cardio
AM BW: 200.8lbs
PM BW: 203lbs

Incline DB Press
60 x 20
80 x 10
100 x 10
110 x 8
120 x 6
100 x 10
90 x 8

Barbell Bench Press
225 x 8
275 x 6
295 x 5.75 + .25 to lock out
225 x 10

DB Flye
60 x 10
70 x 8
80 x 8

"Most muscular" cable flye superset with BW dips
50 x 15 + bw x 10
60 x 10 + bw x 10

Standing Strict DB Laterals (both arms same time)
25 x 15
30 x 12
35 x 10

Seated Strict DB Laterals (both arms same time)
20 x 10
25 x 10

Behind the back Cable Laterals (sets are for each arm)
20 x 15
20 x 12

Seated Bent-over Reverse DB Flye
25 x 10
25 x 10

Eliptical 30 minutes on level 3, 75-80 RPM, burned 463 calories

Notes: striated delt caps and veins all over the place...in 2 more weeks I am going to look absolutely FILTHY! I am VERY pleased thus far with my conditioning only 1 week into prep. I am 80% sure I will be doing the novice bb'ing class in addition to MPD for this show.

[David Lees]

Smoked quads last night...strength seemed to be up a little bit too which is promising.

9/27 Quads/calves(heavy)/abs/cardio
AM BW: 200.4lbs
PM BW: 201.5lbs

Cybex Quad Extension Warm-up
50 x 25
100 x 15

Plate Loaded Leg Press (medium stance)
2pps x 15
4pps x 15
6pps x 10
8pps x 10
4pps x 15
4pps x 15

Hack Sled
1pps x 10
2pps x 10
3pps x 10
4pps x 10 (I think this is a PR)

Cybex Quad Extension FST-7
100 x 15
130 x 12
130 x 12
130 x 12
130 x 12
150 x 10
150 x 10

Cybex Caf Sled
2pps x 20 warm uo
2pps x 15 warm up
5pps x 10 (failure)
5pps x 10 (failure)
5pps x 10 (failure)

Seated Plate Loaded Calf Raise
180 x 10 failure
180 x 10 failure
180 x 10 failure drop set to 90 x 12 failure

Cable Crunch
115 x 34
120 x 33
120 x -- started to feel like my abs were going to cramp so I discontinued the movement

Hanging Leg Raise
x 15
x 15
x 15

Cable Oblique Twists (sets are for each side of body)
30 x 20
40 x 20
50 x 15

Eliptical 30 minutes on level 3, averaged 75-80 RPM and then last 2 minutes were all out at about 95 RPM, burned 473 calories

[David Lees]

I forgot to post these last week...I typically snap progress photos every monday morning when prepping. These were taken on 9/19 at 197lbs at the beginning of my 6 week prep:

http://i612.photobucket.com/albums/tt208/SVT03DAL/2011-09-20197lbsweek1.jpg
http://i612.photobucket.com/albums/tt208/SVT03DAL/2011-09-202197lbsweek1.jpg

[David Lees]

Solid session last night...left forearm is still giving me a bit of strain on heavy pulling movements but nothing I can't deal with.

9/28/11 Back/Traps/Cardio
AM BW: 200lbs
PM BW: 203lbs

Rack Deadlifts (3rd pin, mid shin level)
135 x 10
225 x 10
315 x 10
405 x 10
500 x 1 (I was gonna shoot for 6 reps but I didn't like the way my forearm felt when I pulled the first rep so racked the weight. Rather be safe than sorry)

Barbell Rows (srict overhand pulling into the gut, no bounce!)
135 x 20
225 x 10
275 x 8
295 x 6
225 x 12

Strict DB Rows
100 x 15
100 x 10

Leverage Plate Loaded Lat Pulldown
100 x 15
120 x 12
140 x 10

"V" Handle Lat Pulldown (to top of chest)
150 x 10
200 x 8

DB Pullovers
100 x 10
100 x 10

Straight Arm Cable Pulldowns
100 x 15
100 x 15

Hyper Extension
BW x 25
10 x 15
10 x 15
10 x 15

Barbell Shrug (static hold at top of each rep) superset with 45lb plate shrugs (45 in each hand)
135 x 20
225 x 10 + 90 x 20
225 x 10 + 90 x 20

Treadmill 30 minutes @ 4mph/5.0 incline burned 316 calories

[David Lees]

Woo! Hella-good session last night...hams and calves were feckin' PUMPED!

9/29 Hams/Calves(reps)/abs/cardio
AM BW: 202.2lbs
PM BW: 203.5lbs (gaining weight on reduced cals and cardio daily! Hopefully it's all muscle...should be anyways)

Prone Leg Curl
90 x 20
110 x 10
130 x 10
150 x 10
170 x 8

SLDL
135 x 10
225 x 10
315 x 10 PR!!
295 x 6
225 x 6

Seated Ham Curl
90 x 20
110 x 15
130 x 12
150 x 10

Elevated Lunges
20 x 10
30 x 10
40 x 10

Seated Calf Raise (plate loaded) - no bouncing! Full reps, no half assing!
45 x 50 holy shit....calves already throbbing and pumped...veins galore
45 x 50
90 x 25
90 x 25

Cybex Calf Sled
70pps x 15 toes straight
70pps x 15 toes in
70 pps x 15 tous out

Cybex Abdominal Machine
50 x 34
50 x 33
50 x 33

Hanging Leg Raise from dip position
x 20
x 20
x 20

Seated Stick Oblique Twists superset with standing DB side crunches
x 34 + 35 x 10 each side
x 34 + 35 x 10
x 34 + 35 x 10

Eliptical 30 minutes on level 3, averages 80-90 RPM, burned 490 calories.

[David Lees]

Less than 4 weeks to competition! Double cardio sessions start today with 30 minutes walking in the mornng before I leave for work and then another 30 minutes on the eliptical post weight training. Shoulder is feeling better but still have some pain in my left arm's bicep insertion area (I am assuming the tendon?). I strained it 2 weeks ago when repping out 585 on the rack deadlifts and it has been sore ever since. It is actually affecting my ability to properly flex my left bicep and of course, train the biceps. I had to be really careful this past arm session to make sure I properly stimulated the muscle without further injuring whatever the hell is pissed off right now and causing me pain...

10/1 Arms v(trained at Gold's in Pawtucket, RI)
BW: 210lbs !!! (yea, I was a gluttonus pig at my Mother-in-law's surprise 60th bday party Friday night, but i/ kicked myself in the ass for this session to make up for it)

CGBP
Bar x 30
135 x 20
225 x 10
275 x 3
315 x 5
295 x 8
275 x 7
225 x 15

Lying DB Extension (both arms simultaneously)
35 x 10
45 x 10
55 x 10

DB kickbacks (I do these PROPERLY! With upper arm parallel to floor, no swinging/cheating keeping all stress on the triceps) sets are for each arm
30 x 10
35 x 10

Reverse Cable Extensions (heavy cable station)
15 x 15
20 x 12
25 x 10

Alternating DB Curls w/ supination
25 x 20
30 x 20
35 x 18
40 x 16
45 x 12

EZ-Barbell Drag Curl
50 x 10
60 x 10
60 x 10
60 x 10

DB Spider Concentration Curl
25 x 10
30 x 10
30 x 10

Seated alternating DB Hammer Curl
40 x 12
45 x 12
50 x 16

DB Wrist Curl superset with DB Behind the back Wrist curl
50 x 10 + 30 x 15
50 x 10 + 35 x 10
50 x 10 + 35 x 10

Eliptical 30 minutes on level 3, avereged 85-95 RPM, burned 510 calories

I really hope this pain in my left arm goes away soon because it is really affecting me...figures now the shoulder is feeling better, this is acting up now!

[David Lees]

10/3 Chest/Delts/cardio
AM BW: 205.5lbs
PM BW: 209.5lbs

Morning cardio session: 30 minutes brisk walking around neighborhood

Barbell Bench Press
Bar x 30
135 x 20
225 x 10
315 x 8
295 x 8.75 + .25 (2 fingers help to lock out)
285 x 7.5 + .5 (again 2 fingers to lock out) chest feels like it is going to explode from the pump at this point
275 x 5+1 assisted...hit failure

Incline DB Press
100 x 8 (barbell bench really wiped me out!)
80 x 10
80 x 10 just focused on hitting the reps with good squeeze/contraction since my strength was shot

DB Flye
65 x 10
65 x 10

"Most muscular" cable flyes
50 x 20
60 x 15

FST-7 HS ISO Wide Chest Press
90pps x 10
90pps x 10
90pps x 10
80pps x 10
80pps x 10
70pps x 10
70pps x 10

Standing DB Strict Laterals (no swing, pinkies up, both arms simultaneously)
25 x 20
25 x 15

Seated Strict DB Laterals (arms straight and elbows locked, no swinging)
20 x 20
20 x 15

Behind the back Cable Laterals (sets are for each side of body)
10 x 15
20 x 12

Bent-over Reverse Cable Flyes
10 x 15
10 x 15

Eliptical 30 minutes on level 3, averaged 80 -100 RPM. I will no longer post calories burned since every machine is different.

[David Lees]

Business as usual last night...strength felt pretty good and my quads are FRIED this morning. DOMS should be brutal for the next couple days...

10/4 Quads/Calves(heavy)/Abs

Morning cardio: 30 minutes of brisk walking around neighborhood
AM BW: 206lbs
PM BW: 206lbs

Quad Extension warm-ups
50 x 25
100 x 15

Cybex Squat Press (medium stance)
2pps x 15
4pps x 12
6pps x 10
8pps x 10
10pps x 7 (was shooting for 8 but felt something weird in my right knee)
5pps x 10

Hack sled (narrow stance)
1pps x 10
2pps x 10
3pps x 10
4pps x 6 (could barely walk after this due to intense quad pump)

Quad Extension
150 x 15
170 x 15
190 x 15

Cybex Pin Loaded Leg Press (never used this before but I like it)
250 x 10
270 x 15

Cybex Calf Sled (all working sets taken to failure)
1pps x 20 warm-up
2pps x 12 warm-up
5pps x 12
5pps x 10
5pps x 10

Seated Calf Raise (all sets taken to failure, no bouncing and full ROM on all raises)
135 x 15
135 x 15
135 x 15

Cable Crunch
110 x 34
110 x 33
110 x 33

Hanging Leg Raise
x 15
x 15
x 15

Cable Oblique Twists (sets are for both sides)
30 x 20
40 x 20
50 x 15

Eliptical 30 minutes on level 3, averaged 80-90 RPM.

[David Lees]

I forgot to tell you all that my diet regimen and supplementation changed this week and I will continue on this plan until the 2 week out point. Right now I eat/consume the following along with at least a gallon of spring water every day without exception:

Meal 1: 1 package instant oatmeal, 1.25 cups of egg whites, 1 whole egg, 1100mg Dandelion Root, 1 Super DMZ Rx pill, 2 IML's Advanced Cycle Support pills, 2 Gaspari Spirodex pills, 1000mg Taurine
Meal 2: 6 oz chicken breast, 5 oz sweet potato, 1 oz cashews or almonds, 1000mg Calcium, 1000mg vitamin C, 2 Opti-Men Multi Vitamin
Meal 3: 6 oz chicken breast, 1 cup brown rice, 2 oz mixed greens salad with 2 tablespoons Lite northern Italian Dressing, 1100mg Dandelion Root, 1000mg Taurine
Meal 4: 8 oz solid white albacore tuna, 1 tablespoon lite mayo, 1 large cucumber, 1000mg Calcium, 1000mg vitamin C, 1 Opti-Men Multi Vitamin, 1 Super DMZ Rx pill
Meal 5: 8 oz Tilapia, 1 cup green beans, 2 oz mixed greens salad with 2 tablespoons Lite northern Italian Dressing, 1 tablespoon flaxseed oil, 1100mg Dandelion Root, 1000mg glucosamine/condroitin, 2000mg Omega 3 Fish Oils

Macros are right in the 2500/105/115/280 range give or take.

[David Lees]

Hit it especially hard last night...felt like superman!

10/5 Back/Traps/Cardio
BW: 207.5lbs

Morning cardio 30 minutes brisk walking around neighborhood

Leverage Lat Pulldown (plate loaded)
100 x 20
150 x 10
200 x 8
150 x 10
100 x 10

HS ISO Low Row (one arm at a time using neutral narrow grip)
5pps x 10
5pps x 10 (can;t load anymore weight on this fugger, it's maxed out)

Barbell Rows using underhand grip (haven't done these in probably over a year and I remembered by...I fuckin' hate them and they hurt my forearms, especially now with my "tweaked" left arm)
135 x 10
225 x 10
185 x 10

"V" Cable Pulldown (to top of chest)
150 x 10
180 x 10
200 x 8

Seated Single Arm Cable Row
80 x 10
100 x 10

DB Pullover
95 x 10
100 x 10

Straight Arm Pulldown using rope attachment (these are sweet!)
80 x 15
80 x 15
100 x 12

Hyper Extensions
x 25
x 25
x 25
x 25

DB Shrug
100 x 15
100 x 12
100 x 10

45lb plate shrugs to failure (made it to 30 reps)

Eliptical 30 minutes on level 3, average 90-100 RPM...fookin' flyin; and sweating my balls off...

I elected to skip rack deads this week because I want to let my bicep tendon/forearm heal. The racks are what seem to be pissing it off so figured I'd give a week's breather.

[David Lees]

No training yesterday, just 30 minutes cardio in the A.M. and 30 minjutes in the evening.

[David Lees]

Some progress photos taken this morning...205.4lbs, 22 days out.

http://i612.photobucket.com/albums/tt208/SVT03DAL/2011-10-07_08-10-08_352_crop.jpg http://i612.photobucket.com/albums/tt208/SVT03DAL/2011-10-07_08-11-58_822_crop.jpg

[David Lees]

http://i612.photobucket.com/albums/tt208/SVT03DAL/2011-10-07_08-12-29_285_crop-1.jpghttp://i612.photobucket.com/albums/tt208/SVT03DAL/2011-10-07_08-10-00_66_crop.jpg

[Tremor Bro]

This is a great journal. THanks for posting and letting s follow along.

[David Lees]

This is a great journal. THanks for posting and letting s follow along.

Thanks man! And thank you for stopping by...

I had yesterday off for Columbus Day so haven't logged in since last week. Here's what I did over the last few days...

10/7 - Stepmill 30 minutes on level 4 (60 steps/minute)

10/8 Arms/cardio
CGBP
Bar x 30
135 x 20
225 x 10
315 x 6
295 x 7
275 x 8
225 x 12

Seated Overhead DB Extension (2 arm)
80 x 20
100 x 15
120 x 10

Strict DB Kickbacks
30 x 10
35 x 10

Single Arm Cable Extension
50 x 10
60 x 10

Cable EZ-Curl
50 x 10
50 x 10
50 x 10

Strict Alternating DB Curl (with supination)
25 x 16
35 x 16
45 x 12
45 x 12

Single Arm DB Spider curl off back of preacher
30 x 10
35 x 10
40 x 10

Cross Body Hammer curl Superset with Reverse Ez-Curl
45 x 16 + Bar x 10 (x 3 sets)

DB Wrist Curl Superset with Standing Behind the back DB Wrist Curl
50 x 10 + 35 x 10 (x 3 sets)

Eliptical 30 minutes on level 3, averaged 90-100 RPM (flying!)
Afternoon Cardio session consisted of brisk walking for 45 minutes/approximately 3 miles done around 3:30pm

10/9 - 45 minutes brisk walking at 7:30am

10/10 - 45 minutes brisk walking at 7:30am

[David Lees]

I officially started practicing my "relaxed" and compulsory poses last night. I had been practicing sporadically over the last week or two. I am using Arnold's Encyclopdia of Modern Bodybuilding for guidance. According to Arnold, he advises working up to be able to hold each "relaxed" pose for up to one minute at a time. Last night I was working primarily on my relaxed poses and I have to tell you...I was sweating like a pig at only 30 seconds per pose! Definitely going to have to work up my stamina. I am going to devote 30 minutes each night after I eat dinner to practicing my relaxed and compulsory poses leading up to the show. As far as my free posing routine goes...we are only given 60 seconds SO, I am going to choose 10 classic poses which I feel best show off my physique and then hold each pose for a 6 count...keep it simple.

[David Lees]

Switched things up a bit last night. I read recently that decline barbell bench and dips were excellent upper pec movements (even moreso than incline work which is more shoulders). Given I have been having so many issues with my shoulders, I decided to do some declines for my first chest movement last night). I haven't done any decline benching since college so it felt a little awkward at first but it all came back to me after a few sets. I honestly have to say, I did feel it pump the upper pecs VERY well...

10/11 Chest/Delts/Cardio
AM BW: 202.4lbs
PM BW: 204.5lbs

Morning cardio walked 45 minutes/approx. 3 miles (I walked the first mile and then decided to jog lightly for about 3/4 mile then returned to walking until I got back home)

Decline Barbell Bench Press
Bar x 30
135 x 20
225 x 10
275 x 10
295 x 8
315 x 6
275 x 10

Barbell Bench
225 x 10
275 x 5 (hit a fuckin' wall here...didn't realize how much the declines took outta me)
255 x 6
245 x 8
235 x 8

BW Dips
x 20
x 15
x 12
x 15

DB Flye
65 x 15
65 x 12

Cable Flye
50 x 20
60 x 15

Strict DB Laterals (boths arms simultaneously)
25 x 20
30 x 15
35 x 10

Seated Strict DB Laterals (both arms simultaneously)
20 x 10
25 x 10


Behind the back cable laterals
10 x 15
20 x 15

Bent-over Reverse cable flye
10 x 10
20 x 10

Stepmill 30 minutes alternating between level 4 (60 steps per minute) and level 5 (68 steps per minute) every few minutes.

[David Lees]

Doubled up and did quads and hams along with calves and abs last night since it is a short week and I gotta get this mop of hair on top of my head cut friday evening (which will prevent me from weight training). I'll be training down at the Gold's in Pawtucket again Saturday morning which I always enjoy.

10/12 Quads/Hams/Calves/Abs
AM BW: 201.6lbs
PM BW: 205lbs

AM Cardio 45 minutes brisk walking (just over 3 miles)

Quad Extension Warm-up
50 x 25
100 x 15

Hack Sled (narrow stance, toes out)
Empty x 15
1pps x 10
2pps x 10
3pps x 10
4pps x 10 (I think this is a rep PR)
2pps x 10

Prone Leg Curl
90 x 15
110 x 10
130 x 10
150 x 10 (lower back pumps kicking my ass at this point)

Cybex Pin Loaded Leg Press (regular stance)
250 x 15
310 x 10
370 x 10
430 x 8
Stack 490 x 6

Seated Ham Curl
90 x 15
110 x 10
130 x 10
150 x 10 (hams felt really strong on this today...probably could have worked up to the stack for a set of 6-8 but didn't want to risk a chance of injury)

Cybex Calf Sled
1pps x 20 warm up
2pps x 12 warm up
All working sets taken to complete failure:
5pps x 12
5pps x 9
5pps x 10

Seated Calf Raise (again all sets taken to failure)
180 x 12
180 x 10
180 x 12

Cable Crunch
110 x 34
110 x 33
110 x 33

Bench Reverse Crunches/leg lifts
x 15
x 12
x 10

Cybex Torso Rotations (obliques) sets are for each side
50 x 15
70 x 15
90 x 15

Stepmill 30 minutes alternating on level 4 for 2 minutes then level 5 for 2 minutes then repeat until the end. This was BRUTAL after training legs.

[David Lees]

16 days out...

10/13 Back/Traps/Cardio
AM BW: 20lbs
PM BW: 206.5lbs

AM Cardio 45 minutes brisk walking in the rain

Strict Barbell Rows with overhand grip
Bar x 20 (it's all about the squeeze and contraction at this stage of the game, NOT slinging big weight to stroke an ego)
135 x 20
185 x 15
205 x 12
225 x 10

T-Bar Rows on elevated platform
135 x 15
180 x 12
225 x 10

Leverage Plate Loaded Lat Pull down
100 x 20
120 x 15
140 x 10

HS ISO Low Row (single arm at a time)
5pps x 10
5pps x 10

Reverse grip ISO Lateral Front Pulldown (both arms same time)
1pps x 15
2pps x 10
2pps x 10

DB Pullovers
100 x 15
100 x 10

Straight Arm Cable Pulldown
100 x 15
100 x 15

Hyper Extension
BW x 25
10 x 10 + BW x 10
15 x 10 + BW x 10
20 x 10 + BW x 10

DB Shrugs
100 x 15
100 x 10

45lbs Plate Shrugs (plate in each hand) x 20

Stepmill 30 minutes alternating between level 4 and level 5 SHEER BRUTALITY with sore legs from the previous day leg session

[GarlicChicken]

Cool journal man. I just saw this. I haven't had a chance to read through it, you're prepping for MPD, right?

[David Lees]

Cool journal man. I just saw this. I haven't had a chance to read through it, you're prepping for MPD, right?

MPD and Novice Bodybuilding..most likely as a light-heavy. We'll see what the scale says in 2 weeks...

[David Lees]

2 week out diet/supplementation schedule started Saturday and looks like this:

7am Meal 1: 1 cup instant oat meal, 4 egg whites, 2 whole eggs, 1000mg Dandelion Root, 1000mg Uva Ursi, 500mg Cranberry Extract, 1 MegaMan Multi, 1 Super DMZ Rx, 2 Advanced Cycle Support, 1000mg Taurine

11am Meal 2: 6oz. chicken breast, 2oz. sweet potato, Small handful of peanuts, 1000mg Vitamin C, 1000mg Calcium, 1 Digestive Enzyme Cap, 1000mg Taurine

1pm Meal 3: 6oz. chicken breast, large mixed greens/spring salad, 2 tablespoons Lite Northern Italian Dressing, 1 tablespoon flax seed oil, 1000mg Dandelion Root, 1000mg Uva Ursi, 500mg Cranberry Extract, 1 MegaMan Multi, 50mg Zinc

4pm Meal 4: 6oz. chicken breast, 1oz. sweet potato, small handful of almonds, 1000mg Vitamin C, 1000mg Calcium, 1 Digestive Enzyme Cap, 1000mg Taurine, 1 Super DMZ Rx

8pm Meal 5: 6oz. chicken breast, large mixed greens/spring salad, 2 tablespoons Lite Northern Italian Dressing, 1 tablespoon flax seed oil, 1000mg Dandelion Root, 1000mg Uva Ursi, 500mg Cranberry Extract, 50mg Zinc

I am also drinking at least a gallon of spring water per day and Arizona Diet Green Tea with breakfast and dinner.

[David Lees]

Ok, now on to training from this past weekend...

10/14 Cardio only
AM BW: 203.4lbs
PM BW: 205.5lbs

AM Cardio 50 minutes brisk walking outside
PM Cardio 30 minutes eliptical on level 3, averaged 90-100rpm

10/15 Arms/Cardio
AM BW: 203.4lbs

CGBP
Bar x 30
135 x 20
225 x 10
275 x 3
315 x 9.5 + .5 to lock out
275 x 10
245 x 12

Strict DB Kickbacks
35 x 10
40 x 10
45 x 10

Lying DB Extension (both arms simultaneously)
40 x 15
45 x 10

Cable Rope Pressdown (heavy cables)
30 x 12
30 x 12

Single Arm Reverse Cable Extensions
15 x 10
15 x 15

Single Arm DB Overhead Extension
30 x 15
30 x 10

Strict EZ-Curl (assumes bar weighs 25lbs) using outer grip then switch to inner grip during set
Bar x 15 outer + 10 inner
65 x 10 + 10
85 x 10 + 10
100 x 10 + 10

InclineDB Curl, no supination/both arms simult.
30 x 10
30 x 10 drop set to 25 x 8

Single Arm DB Spider Curl off back of preacher
35 x 10
35 x 8
30 x 10

"Front Double Bicep" Cable Concentration Curl
10 x 20
10 x 10

Reverse Barbell Curl (45lbs bar)
Bar x 10
Bar x 10
Bar x 10

Cross-Body Alternating Hammer Curl
45 x 20
45 x 20

DB Wrist Curl superset with standing behind the back DB wrist curl
50 x 15 + 35 x 10
50 x 10 + 35 x 10
50 x 10 + 35 x 10

Stepmill 30 minutes at 60 steps/minute

PM cadio 50 minutes brisk walking outside

10/16 Cardio only
AM Cardio 50 minutes brisk walking outside
PM Cardio same

[David Lees]

Weight seems to be holding steady between 202ish in the morning and 205ish in the evening. The cutoff for light-heavy is 198 1/4 lbs so it is going to be really close for me in terms of being either in the Novice BB'ing heavies or light-heavies. I would prefer to be in the heavyweight class for what it's worth.

10/17 Chest/Delts/Cardio
AM BW: 203lbs
PM BW: 205lbs

AM Cardio 50 minutes brisk walking around town

Barbell Bench Press
Bar x 30
135 x 20
225 x 10
315 x 8
295 x 10
275 x 9.5+.5 to lock out
245 x 8

Incline DB Press
100 x 10
90 x 10
80 x 10

DB Flye
60 x 10
70 x 10
80 x 10

Cable "most muscular" flyes superset with BW Dips
50 x 20 + BW x 10
50 x 15 + BW x 10

Strict DB Lateral Giant Drop Set (both arms simultaneously)
35 x 10 drop to 30 x 10 drop to 25 x 10 drop to 20 x 10 FRIED!

Seated Strict DB Laterals (both arms simultaneously)
20 x 10
25 x 10

Behind the Back single arm cable lateral drop set
20 x 15 drop to 10 x 15

Seated Bent-over reverse DB flye (rear delts)
25 x 10
25 x 10

Eliptical 30 minutes on level 3, averaged 85-115 rpm (basically balls out the entire time)

[David Lees]

10 days out...Trained legs and abs for the last time before my contest...

10/18 Legs/abs/cardio
AM BW: 202.6lbs
PM BW: 204.5lbs

AM Cardio: 55 minutes brisk walking

Quad Extension Warm-up
50 x 25
100 x 20

Plate Loaded Leg Press (regular stance)
Empty x 20
2pps x 15
4pps x 15
6pps x 10

Prone Leg Curl
90 x 20
110 x 15
130 x 12
150 x 12

Hack Sled (narrow stance)
Empty x 15
1pps x 12
2pps x 10

Seated Ham Curl
90 x 20
110 x 15
130 x 10

Pin Loaded Leg Press (regular stance)
250 x 20
310 x 15
360 x 12

Cybex Calf Sled
1pps x 25
2pps x 20
3pps x 15
4pps x 15

Seated Calf Raise
135 x 15
135 x 15
135 x 15

Cable Crunches withe rope attachment
110 x 34
120 x 33
110 x 33

Hanging Leg Raise
x 15
x 15
x 15

Cable Oblique Twists (sets are for each side of body)
30 x 20
40 x 15
50 x 15

Eliptical 30 minutes on level 3, averaged 85-100 rpm

[David Lees]

Things aren't getting any easier...9 days out...was VERY impressed with the look of my quads this morning upon waking. I was blown away actually...separatrion is really starting to take shape and holy shit! Femoral arteries and their tributaries were in full blowmn display like I've never seen before. I was actually seeing some striations in my "teardrops" as well. I am now looking forward to each morning's "analysis" to see what has changed/improved from the previous day.

10/19 Back/Traps/cardio
AM BW: 202.2lbs
PM BW: 203.5lbs Note: I will no longer be weighing myself between now and the morning before the show .

AM Cardio: 55 minutes brisk walking around town

Strict "Arnold" Barbell Rows
Bar x 20
135 x 15
185 x 10
205 x 10
225 x 10 dropset to 135 x 10

Wide Grip Cable Lat Pulldown
200 x 15
220 x 10
240 x 10 drop set to 150 x 6 (failure)

DB Rows
100 x 15
100 x 15

"V" attachment Cable Lat Pulldown to top of chest
150 x 10
180 x 10

DB pullovers
100 x 15
100 x 12 drop set to 80 x 10

Straight Arm pulldowns using rope attachment
100 x 15
100 x 15

HS Plate Loaded Shrug with static hold at top of each rep
1pps x 15
2pps x 15 drop set to 1pps x 10

Hyper Extension
BW x 20
10 x 10 + BW x 5
15 x 10 + BW x 5
20 x 10 + BW x 10

Eliptical 30 minutes on level 3, averaged 85-100 RPM

[David Lees]

I enjoyed my last oatmeal and egg breakfast this morning. Tomorrow the diet will change for my carb load and will last until Tuesday and will look like this:

7am Meal 1: 6 oz. sweet potato, 1000mg dandelion root, 1000mg uva ursi, 1000mg cranberry extract, 1 Super DMZ Rx, 2 Advanced Cycle Support
10am Meal 2: 1 Cup white rice, 1 tablespoon EVOO, 1 large cucumber, 1000mg Calcium, 1000mg Vitamin C, 50mg Zinc
12:30pm Meal 3: 6 oz. sweet potato, 1000mg dandelion root, 1000mg uva ursi, 1000mg cranberry extract
2:30pm Meal 4: 1 Cup white rice, 1 tablespoon EVOO, 1 large cucumber, 1000mg Calcium, 1000mg Vitamin C, 50mg Zinc
4:30pm Meal 5: 6 oz. sweet potato, 1000mg dandelion root, 1000mg uva ursi, 1000mg cranberry extract, 1 Super DMZ Rx
8pm Meal 6: 1 Cup white rice, 1 tablespoon EVOO, 1 large cucumber, 1000mg Calcium, 1000mg Vitamin C, 50mg Zinc

Daily macro breakdown: 1370 cals/ 44 fats/ 222 carbs/ 20 protein !!!

In addition I will be consuming 1.5 gallons of spring water ONLY per day. No coffee, condiments, gum...everything as plain as possible. For my previous prep this was the most challenging 4 days of my entire prep so I need to keep positive and in good spirits as much as possible. I will continue to do at least an hour of cardio per day, 30 minutes posing practice and weight training for 1-1.5 hours up until Weds, which is my last training day.

[David Lees]

Wow, what a weekend! Made some CRAZY conditioning improvements over the last 72 hours and it has been very challenging. Here's my training recap:

Friday 10/21
AM Cardio: 60 minutes brisk walking
PM Cardio: Eliptical 30 minutes on level 3, 85-100 RPM (legs were like jelly from the moment I stepped on the machine but I held on for dear life and just kept moving my legs)

Saturday 10/22 Arms/Cardio AM BW: 202lbs

CGBP
Bar x 30
135 x 20
225 x 10
315 x 8
335 x 5 + 1 assisted rep
300 x 8
275 x 12

Skull Crushers with EZ-Curl
80 x 15
100 x 12
110 x 10 drop set to 50 x 10

Single Arm Overhead DB Extension
30 x 15
40 x 12
50 x 8

FST-7 Reverse Single Arm Cable Extension (heavy cable machine)
10 x 10 x 7 eahc arm what a friggen pump!

Barbell Curls (medium width grip, strict curls with no swaying, very close to a drag curl)
Bar x 20
75 x 10
95 x 10
115 x 10
135 x 8 drop set to Bar x 10

Standing Alternating DB Curl (no supination)
30 x 16
35 x 16
40 x 16

DB Spider Curl (off non-padded side of preacher)
30 x 12
35 x 10

Seated DB Hammer Curl (both arms simultaneously)
35 x 10
45 x 10
50 x 10

Cable Wrist Curls
10 x 15
20 x 10
20 x 10

Eliptical 30 minutes on level 3, 85-95 RPM

PM Cardio Session 60 minutes walking

Sunday 10/23 Cadio ONLY, BW: 197.4lbs! Lost almost 5lbs overnight!
AM Cardio 65 minutes walking, over 5.5 miles
PM Cardio 65 minutes walking

[David Lees]

Dropped another 4lbs since yesterday's morning weigh-in...at 192.2 upon waking this morning and looking absolutely SHREDDED, dry and vascular. I'm bumping my cals up a bit today because I am concerned about over-depleting but I am still consuming ONLY carbs and some small amounts of fats from EVOO. Diet changes tomorrow and I will post what that will look like after my training session recap.

I literally had people at the gym staring at me while training last night and I could see people talking about me...had a number of peeps come up and give me compliments and my buddy Mike said flat out that I looked completely different from Friday. Made me feel REALLY good to receive the compliments and strength was off the charts to boot! Had to reel myself in to make sure I didn't over do it.

On the advice of my buddy Gary, I decided to do a full upper-body training session for each of the final 3 days of training. I kept every movement (with the exception of chest) to 3 sets of 15 reps and low weight. I concentrated on contracting and squeezing the hell out of the muscles to bring out that last bit of detail.

10/24/11 - 5 days out! AM BW: 196.2lbs
AM Cardio 60 minutes brisk walking

DB Flat Bench Press
90 x 15
100 x 10
110 x 10
120 x 10
130 x 8 (I felt i could have easily got 10 or more but was saving up strength to go heavier, I felt THAT good)
140 x 4 (didn't realize one of the 140's was bent and made gripping/pressing VERY awkward...so much so that I almost dropped the DB right on my face on the 4th rep so I called it a day. I think i could get 6-8 reps with the 140's if it wasn't bent. Also, the grips are oversized which also makes it difficult)

Leverage Wide Grip Lat Pulldown
90 x 15
90 x 15
90 x 15

Standing Strict DB Laterals (both arms simultaneously)
25 x 15
20 x 15
20 x 15

Hammer Strength Plate Loaded Shrug with 1 second static hold at top of rep
1pps x 15
1pps x 15
1pps x 15

EZ-Curl using outer grip for first 10 reps then inner grip for another 10
Bar x 10 + 10
35 x 10 + 10
45 x 10 + 10

Seated Single Arm Overhead DB Extension
30 x 15
35 x 15
35 x 15

PM Cardio 30 minutes on Treadmill, 1.0 incline and 4.3-4.5mph. I wore my hoody sweatshirt with hood over to increase perspiration. I was soaked afterwards.

[David Lees]

About to have my first solid protein meal in 5 days but unfortunately it is only 3oz. of chicken so basically a tease. LOL! Energy levels are still pretty low but I woke up to yet even greater detail over my entire body (abs/serratus/delts/quads/arms/chest etc.) and the glutes are noticeably striated. Never thought I'd see the day where my friggen ass cheeks were striated! Fookin' crazy! Weight is holding steady at 192.2lbs, same as yesterday morning. I anticipate dropping another 1-2lbs by contest day and today is my last day of training.

10/25, 4 days out. AM BW: 192.2lbs
AM Cardio 50 minutes brisk walking

DB Incline Press
60 x 20
80 x 15
100 x 12

HS ISO Low Row (one arm at a time)
3pps x 15
2pps x 15
3pps x 15

Seated DB Shrug
50 x 15
50 x 15
50 x 15

Leaning DB Lateral (free hand used to brace myself from falling over)
20 x 15
25 x 15
20 x 15

DB Curl (no supination, both arms simultaneously)
25 x 15
20 x 15
20 x 15

Tricep Cable Pressdown (heavy cable station)
50 x 15
50 x 15
50 x 15

PM Cardio Treadmill 30 minutes on 1.0 incline, 4.3 mph

[David Lees]

Last training session before my competition was completed last night. I did do 30 mnutes walking this morning and will possibly do at least 1-2 more 30 minute light waling sessions before Saturday (weather permitting).

10/26 3 days out! AM BW: 192.2lbs (same as previous day)
AM Cardio 60 minutes brisk walking outside

All reps were performed extremely slow with emphasis on squeezing/contracting the HELL out of the muscles being trained. Despite the light poundages, this was a suprisingly challenging session.

Most Muscular Cable Flye
30 x 20
50 x 15
50 x 15

Cybex Pin Loaded Chest Press Machine
100 x 15
75 x 15

Cable Lat Pulldown to top of chest using butterfly attachment
100 x 15
100 x 10 drop to 80 x 5
80 x 10 drop to 60 x 5

Leverage Plate Loaded Lat Pulldown
50 x 15 wide grip
50 x 10 reverse wide grip

Straight Arm Cable Pulldown using rope attachment
50 x 15
70 x 15

Behind the Back Cable Laterals
10 x 15
10 x 15

Bent-over reverse cable flye
10 x 15
10 x 15

HS Plate Loaded Shrug (static hold at top of each rep)
1pps x 15
1pps x 15
1pps x 15

Barbell Drag Curls
50 x 15
50 x 15
40 x 15

Seated DB Hammer Curls (both arms simultaneously)
25 x 10
25 x 10
15 x 10

Bodymasters Pin Loaded Tricep Press
100 x 15
100 x 15
100 x 15

Single Arme Reverse Cable Extensions
10 x 15
10 x 15

PM Cardio Treadmill 30 minutes on 1.0 incline, 4.2-4.5 mph

Posing practice for 30 minutes when I got home.

[David Lees]

190.6lbs this morning and continuing to get sharper and sharper with each passing hour.

1 day out... redemption and validation for all of my suffering, sacrifice and hardwork over the last 8 weeks comes down to just a few moments on stage tomorrow. I feel confident that I have done my best to present my best, now it is in the hands of the judges. I hope to be victorious...only time will tell...

[GarlicChicken]

Nice man you're looking shredded in your avi. You gonna post up some pics?

[David Lees]

Thanks Garlic...here are a few from Weds night...

http://i612.photobucket.com/albums/tt208/SVT03DAL/2011-10-26_19-57-56_343.jpg http://i612.photobucket.com/albums/tt208/SVT03DAL/2011-10-26_19-57-14_310.jpg http://i612.photobucket.com/albums/tt208/SVT03DAL/2011-10-26_19-57-00_865.jpg http://i612.photobucket.com/albums/tt208/SVT03DAL/2011-10-26_19-56-36_489.jpg
http://i612.photobucket.com/albums/tt208/SVT03DAL/2011-10-26_19-56-24_147.jpg http://i612.photobucket.com/albums/tt208/SVT03DAL/2011-10-26_19-55-36_308.jpg

[David Lees]

I placed 6th out of 10 on the Novice Light Heavies. I agree with the top 5 placings with one exception.

Overall I was very pleased with my conditioning but at 6'1", I give up a lot of size to guys who are 5'8-5'10" and weigh the same as me.

[David Lees]

Started the new split last night. I had to make some changes mid-session to the movements I was doing because of the severe lower back pumps I was experiencing. This is due to the water retention that I have been dealing with as part of my post-contest "rebound". I am holding a lot of fluid in the lower lumbar/erector region and even doing my morning cardio walks has been a bit of a challenge (with the exception of this morning, it looks like I was able to flush out a considerable amount of the fluid thanks to my cleaned up diet and herbal diuretics/taurine).

NEW SPLIT! YEA MOFRACKAS!
11/7 AM BW: 216lbs
AM Cardio: 50 minutes brisk walking around town (just over 4 miles)

Quad Extension Warm-ups
100 x 25
100 x 20
100 x 15

Hack Sled (feet shoulder width apart, toes slightly out)
Empty x 15
1pps x 10
2ppsx 10
3pps x 10
4pps x 10 (wrapped my knees for the last 2 sets)

I was supposed to do some light back squats next but i knew my lower back would crumble so I did the:

Cybex Pin Loaded Leg Press (and my lower back was STILL screaming at me while doing this movement)
250 x 10
310 x 10
350 x 10

SLDL (had to do them despite the lower back issue, just kept it light with IMPECCABLE form)
Bar x 10
135 x 10
135 x 10
135 x 10

Seated Hamstring Curl (really getting strong on these!)
90 x 20
110 x 15
130 x 12
150 x 10

Smith Machine Calf Raises of the blocks (had to improvise these because we don't have a true "block" so it was a bit awkward, I focused on static hold at top and bi stretch at bottom, VERY effective!)
Bar x 15
135 x 10
225 x 10
225 x 10
225 x 10

Cybex Calf Sled
3pps x 15
3pps x 12
3pps x 10

PM BW: 212lbs

[David Lees]

KILLER session last night! I didn't want to stop training! Body feels great, strength is right where I want it to be (if not better) and everything feels healthy with the small exception of the slight discomfort in my right rear delt (which only seems to bother me after doing incline work of any kind and it usually subsides within 2 days). I had to purposely hold myself back from increasing the weight and going heavier since this was my first full blown chest training session in roughly 3 weeks. Observation: I looking thick with extreme vascularity over my entire body...felt HUGE!

11/8 Chest
AM BW: 208.2lbs MUCH BETTER!
AM Cardio 50 minutes brisk walking arounf town (4+miles)

Barbell Bench Press (slowed the reps down and focused on squeezing the hell out of the bar and my pecs at the top of each rep, no bouncing bullshit!)
Bar x 30
135 x 15
225 x 10
315 x 8
295 x 6 (no spotter, didn't want to get stuck)
295 x 8
275 x 5 (no spotter, didn't want to get stuck)
245 x 8

Incline Barbell Bench Press (yes, I am doing these again...fuck the rear delt pain! Been about 2 years since I consistently used BB incline presses in my training split. Kept the grip close with pinkies just outside the rings)
135 x 10
185 x 10
205 x 6 (no spotter, didn't want to get stuck)
225 x 8

DB Flye
60 x 10
70 x 10
80 x 8

Most Muscular Cable Flye superset with BW Dips
70 x 15 + BW x 10
70 x 15 + BW x 10

Absolutely looked swole to the max...VERY HAPPY with my post contest rebound.

Eliptical 15 mins @ 80-90RPM

Pm BW: 210.5lbs

[David Lees]

Had one of those EPIC training sessions last night despite tweaking my lower back on my last set of deadlifts. Jury is now out on whether I will keep full deads in the rotation of if I will stick to pulling off the rack. I have come to the realization that my bone structure is just not conducive to pulling and squatting in a fundamentally sound manner to prevent injury. Anyways, I wanted to comment that my training approach in terms of HOW I lift/move the weights is shifting towards greater time under tension with emphasis on mind-muscle connection and squeezing the hell out of the target muscles. This will obviously result (in the short term) with a reduction in the weights that I will be using but the benefits I will receive from the change I feel will be infinitely better than what I have been accustomed to. I have alwasy been able to sling around modest weight in the gym but in the end, I'm basically just ego lifting and limiting my potential as a bodybuilder. i fucking HATE ego lifting anf I admit I have been guilty of it at times...no more!

11/10 Back/Traps
AM BW: 207.8lbs
AM Cardio session 50 minutes brisk walking through the cool autumn air around the city

Leverage Plate Loaded Wide Grip Lat Pulldown
100 x 20
130 x 15
150 x 12
170 x 8

Seated Cable Rows using butterfly handle
200 x 10
220 x 10
240 x 10

"Arnold" Strict BB Rows with medium width grip
135 x 10
185 x 10
165 x 10

Reverse Grip Lat Pulldown
100 x 10
150 x 10
180 x 10

Reverse Incline DB Rows (both arms simultaneously)
50 x 10
50 x 10
50 x 10

DB Pullovers
80 x 15
100 x 10

Straight Arm Lat Pulldown using rope attachment
100 x 15
120 x 10

Deadlift
135 x 10
225 x 10
315 x 5 (tweaked my lower back here and racked to be safe...everything felt heavy at this point)

Hyper Extensions
x 10
x 15
x 20
x 25

HS Plate Loaded Shrug (static hold at top of each rep)
1pps x 20
2pps x 15
2pps x 20

No evening cardio...had to cook when I got home and also stop and get gas for my car so didn't have the time

PM BW: 210.5lbs (Morning and evening BW seem to have stabilized and is remaining consistent at 207-210 while eating on average 3500 +/- calories per day. I'll continue to monitor this and make adjustments if need be). VERY HAPPY though with my condition and I intend to hold this condition throuhgout the off season while striving to make improvements over my entire physique.

[David Lees]

Alright, so I did some squats last night and guess what? They felt pretty damn good! I didn't go heavy and I made sure I had absolute TEXTBOOK form with ATG reps. I took a littel wider stance and angled my toes out a bit and it helped tremendously with my ROM. I squat a lot like how Ronnie Coleman does, stance and hand placement wise on the bar (wide). Legs were pumped BEYOND belief. So much so that my right quad/ham was cramping a bit but it felt lke I had tree trunks for legs and the veins in my quads were looking like they would explode if I trained them any more. Still exhibiting striation on the quad heads as well, gotta love it!

11/10 Legs/abs (second session of week)
AM BW: 208.6 (holding steady now at 208ish in the AM and 210ish in the evening)
AM Cardio: 50 minutes brisk walking around town

Quad Extension Warm-up
100 x 25
100 x 20
100 x 15

SQUATS! Yea muthafukka!
Bar x 15
135 x 10
135 x 10
135 x 10
135 x 10

Quad Extension
150 x 15
180 x 12
200 x 10
150 x 12

Prone Leg Curl
90 x 20
110 x 15
130 x 10
150 x 8

Barbell Lunges onto elevated platform (alternating left and right leg)
Bar x 20
Bar x 20
Bar x 20
Bar x 20 ( I really enjoyed these and my thighs looked HUGE every time I lunged)

Cybex Calf Sled
1pps x 20
2pps x 15
4pps x 12
5pps x 10
5pps x 10 all slow, controlled reps with great stretch at bottom and hard cntraction at top, quite painful to be honest but effective

Seated Calf Raise
135 x 15
135 x 12
135 x 10

Hanging Leg Raise
x 15
x 15
x 15 lower abs cramped up for a moment of intense pain but mercifully it released. I was scared though there for a few tense seconds.

PM Cardio 15 minutes on treadmill at 4.2mph on 4.0 incline

PM BW: 210lbs

[David Lees]

So, had 2 phenomenal training sessions Friday and Saturday. I have also made the decision to modify my new split SLIGHTLY. To refresh, current split is:

M-Quads/Hams/Calves/Cardio optional
T-Chest/Cardio
W-Back/Traps/Cardio
TH-Quads/Ham/Calves/Abs/Cardio optional
F-Delts/Cardio
S-Arms/Cardio optional

THE MODIFIED NEW SPLIT WILL BE:

M-Quads/Hams/Calves/Abs/Cardio Optional
T-Chest/3 sets forearms training/Cardio
W-Back/Traps/Cardio
TH-Delts/Cardio
F-Quads/Hams/Calves/Abs/Cardio optional
S-Arms/Forearms/Cardio optional

In addition, I will continue doing at least 50 minutes walking Mon-Fri before going to work in the morning weather permitting.

[David Lees]

Here's Friday's recap:

11/11 AM BW: 208lbs
AM Cardio 50 minutes walking

Seated DB Press Warm-ups
25 x 20
35 x 15

Standing Military Barbell Press (haven't done these in AT LEAST 5 years or so)
Bar x 10
75 x 10
95 x 10
115 x 10
135 x 10 FELT GREAT!

Standing Strict DB Laterals (both arms at same time)
25 x 10
30 x 10
35 x 10

Seated Strict DB Laterals (both arms same time)
20 x 10
25 x 10
30 x 10

Behind the back cable laterals
20 x 10
20 x 10

Bent-over DB Reverse Flyes
25 x 10
30 x 10
35 x 10

Standing Alternating Front DB Raises
25 x 20
30 x 20

PM Cardio: 15 minutes on eliptical averaging 85-110 RPM

[David Lees]

11/12 Arms
AM BW: 206.8lbs

CGBP
Bar x 30
135 x 15
225 x 10
315 x 6
295 x 10
275 x 10

EZ-Curl Lying Tricep Extension
70 x 10
90 x 10
100 x 10
110 x 10

Overhead Single Arm DB Extension (standing)
35 x 15
35 x 12

Single Arm Cable Extension (FST-7)-heavy cables
10 x 10
15 x 10
15 x 10
15 x 10
20 x 10
20 x 10
20 x 10

Strict Barbell Curls
Bar x 15
75 x 10
95 x 10
115 x 10
135 x 10

Seated Alternating DB Curl
30 x 20
30 x 20

DB Spider Curl (off back side of preacher bench)
25 x 10
30 x 10
35 x 10

DB Alternating Hammer Curl
40 x 20
60 x 20
80 x 16

Barbell Wrist Curl superset wiht Reverse BB Curls (used short bar, estimated weight 25lbs)
x 20 + 15
x 20 + 15
x 20 + 15

[David Lees]

VERY happy with last night's session...I swear my legs have BLOWN UP post-contest. I think I have easily put over an inch on my thighs and about half an inch on my calves during my post-contest rebound. The best part though is, I still have marked vascularity in my quads/calves in addition to striations in the quad heads! VERY PLEASED with this.

11/14 Quads/Hams/Calves/Abs
AM BW: 210.4lbs
AM Cardio 52 minutes walking, averaging 5mph and 4 miles distance

Quad Extension Warm-up
100 x 25
100 x 20
100 x 15

Hack Sled (stance just outside shoulder width, toes out and ATG on all reps)
Empty x 15
1pps x 10
2pps x 10
3pps x 10
4pps x 10

Cybex Pin Loaded Leg Press (narrow stance, toes out)
250 x 10
350 x 10
410 x 10
450 x 10

SLDL
Bar x 10
135 x 10
185 x 10
205 x 10
225 x 10

Seated Ham Curl
90 x 20
110 x 15
130 x 12
150 x 10

Cybex Pin Loaded Standing Calve Raise (wide, shoulder,narrow, narrow stance respectively)
50 x 20
100 x 12
130 x 10
150 x 10

Cybex Calve Sled (all sets taken to failure, toes straight, out, in respectively)
4pps x 15
4pps x 12
4pps x 10

Cable Crunch using rope attachment
110 x 34
110 x 33
110 x 33

Hanging Leg Raise
x 15
x 15
x 15

No PM cardio tonight, was running late and wanted to get home.

[David Lees]

Last night was INSANE!

11/15/2011 Chest/forearms
AM BW: 207lbs
AM Cardio walk 4 miles averaging 5mph, 50 total minutes according to My Tracks

DB Bench Press
60 x 20
80 x 10
100 x 10
120 x 10
130 x 10

<iframe width="420" height="315" src="http://www.youtube.com/embed/2IH6RReIlqc" frameborder="0" allowfullscreen></iframe>

Look at the size of the fucking grips on these 130's:
http://forums.musculardevelopment.com/attachment.php?attachmentid=265972&cid=1&stc=1

110 x 10
100 x 15

Incline DB Press
100 x 10
100 x 6.5
90 x 6 (completely smoked on pressing at this point)

BW Dips
x 20
x 20
x 20

Most Muscular Cable Flye superset with Chest level cable flye
50 x 10 + 10
60 x 8 + 8
70 x 6 + 6

DB Wrist Curl (all sets taken to failure)
50 x 20
50 x 15
50 x 10

Reverse EZ-Curl
40 x 20
50 x 20

PM Cardio Eliptical 15 minutes averaging 85-90 RPM
PM BW: 209lbs

[David Lees]

Another good one last night...

11/16 Back/Traps
AM BW: 205.6lbs
AM Cardio: NONE, it was fucking raining! :(

Rack Deadlifts (pulled from 3rd pin which is mid-shin)
135 x 10
225 x 10
315 x 10
405 x 10 (challenging set but not too bad. Got a nice barbell rash above my knees. Kept form tight and "reset" on each rep so there was no bouncing/cheating involved, much more difficult this way and I can already feel the DOMS starting in my traps going all the way down to my erectors which is exactly what I am trying to improve)

Wide Neutral Grip Cable Lat Pulldown
150 x 15
200 x 10
240 x 10
260 x 8

T-Bar Rows (elevated platform)
180 x 10
225 x 10
225 x 6 drop set to 180 x 6 drop set to 135 x 10

HS ISO Lateral Front Pull Down using narrow reverse grip, both arms same time
1pps x 15
2pps x 10
3pps x 8 drop set to 2pps x 6 drop set to 1pps x 6

HS ISO Lateral Row using overhand wide grip, both arms same time
2pps x 15
2pps x 10

DB Pullovers
100 x 15
100 x 10

Straight Arm Pulldown using rope attachment
100 x 15
100 x 10

HS Plate Loaded Shrug
2pps x 20
3pps x 15
4pps x 15

Hyper Extensions
x 25
x 25
x 25
x 25 all 4 of these sets were brutal...lost some of my stamna because I stopped doing them around contest time but now I plan on really building up my strength in this area.

PM CArdio: NONE, I was completely gassed from weight training and running late to get home so decided to skip. My BW is down again anyway...

[David Lees]

Hell yea!

11/17 Delts/Cardio
AM BW: 207lbs
AM Cardio: 4 mile walk, 50 minutes duration

Seated DB Press Warm ups
40 x 20
50 x 15

Standing Military Barbell Press
Bar x 10
95 x 10
135 x 10
135 x 8
135 x 6

Standing Strict DB Laterals (both arms same time)
25 x 15
30 x 12
35 x 10

Seated Strict DB Laterals (straight arm, both arms same time)
20 x 10
20 x 10
20 x 10

Behind the Back cable laterals
20 x 10
20 x 10 drop set to 10 x 10

DB Front Raise (alternating)
25 x 20
30 x 20

Bent-over Reverse DB Flye
25 x 10
30 x 10

PM Cardio: Eliptical 15 minutes averaging 85-100 RPM
PM BW: 207lbs

[David Lees]

11/18/11 - Leg session #2 (abbreviated session)
AM BW: 204.5lbs
AM Cardio: 50 minutes walking/4miles

Quad Extension Warm-up
100 x 20
100 x 20
100 x 20

Barbell Back Squats ATG wide stance
Bar x 10
135 x 10
185 x 10
185 x 10
185 x 10

Quad Extension
200 x 15
220 x 12
240 x 10

Prone Leg Curl
100 x 15
120 x 12
140 x 10
160 x 10

Barbell Elevated Lunges (alternating)
Bar x 20
Bar x 20

PM BW: 206.5lbs
No PM Cardio.

[David Lees]

11/19/11 Arms
AM BW: 205.5lbs

CGBP
Bar x 30
135 x 15
225 x 10
315 x 8
325 x 8
295 x 6
275 x 10

Seated Overhead DB Extension
80 x 20
100 x 15
120 x 10

Single Arm Reverse Cable Extension
30 x 15
50 x 12
70 x 10

FST-7 Single Arm Cable Extension (heavy cables)
10 x 10
15 x 10
20 x 10
20 x 10
10 x 10
10 x 10
10 x 10

Life Fitness Seated Dip/Tricep Press
150 x 20
150 x 15

Standing Alternating DB Curl warm-ups
25 x 30
30 x 20

EZ Curl set using outer grip then superset with inner grip
Bar x 10 + 10
55 x 8 + 8
75 x 8 + 8
95 x 6 + 6
115 x 6 + 6

Seated Alternating DB Curls with supination
35 x 18
40 x 18
45 x 16

Alternating DB Hammer Curls
45 x 20
65 x 16
80 x 12

DB Wrist Curl
50 x 20
55 x 15
60 x 10

FST-7 Single Arm Cable Curl (heavy cables)
10 x 10
15 x 10
20 x 10
20 x 10
20 x 10
20 x 10
25 x 10

No cardio but I spent about 3 hours doing fall cleanup in my yard on Saturday.

[David Lees]

Tremendous leg session last night. I'm getting stronger on just about every exercise which is encouraging.

11/21/11 Leg Session 1
AM BW: 201.5lbs !!
AM Cardio: 50 minutes brisk walking, 4 miles

Quad Extension Warm-ups
100 x 20
100 x 20
100 x 20

Hack Sled (ATG, shoulder width stance, toes out)
Empty x 10
1pps x 10
2pps x 10
3pps x 10
4pps x 10

Cybex Pin Loaded Leg Press (narrow stance, toes out)
250 x 15
350 x 10
450 x 10
490(stack) x 10

SLDL
Bar x 10
135 x 10
205 x 10
245 x 10
265 x 8

Seated Ham Curl
100 x 15
120 x 12
140 x 10
160 x 10

Cybex Calf Sled (all working sets taken to failure)
1pps x 25 warmup
2pps x 15 warmup
5pps x 10 (F)
5pps x 10 (F)
5pps x 8 (F)

Seated Plate Loaded Calf Raise (all sets taken to failure)
135 x 15 (F)
135 x 13 (F)
135 x 12 (F)

No PM Cardio tonight
PM BW: 204.5lbs