Jordan Coburn
05-22-2012, 02:28 PM
Hey guys, after creeping Big Dre's and Kevin's threads I thought it would be fun to start my own!
A little Background: I'm 23 years old and from New Brunswick, Canada. last year (2011) I competed in my Provinces Provincial Championships and placed 6th out of 9 competitors. It was a great experince as it was my first show, but at 208 pounds I was not in the kind of shape i needed to be in to be competitive. This year, I started preparing over 30 weeks out (march 26th) as it was neccesary considering i had ballooned upto 260 pounds (not pretty!) I'm currently sitting at 243 as of last saturday and i'm presently 25ish weeks away. My goal is to be the most conditioned version of myself that I have been to date. If I can acheive that then I could give two shits about placings :)
i'll post pics as I become more presentable, Current diet macros are: Monday to Friday: P-290/ C-130/ F-65g. Sat/Sun- P-290/C-200/F-65.
So without further ado, here is sunday's back workout and mondays chest/shoulders workout.
Back:
Neutral Grip Pullups
- 4 sets to failure (BW only)
Close Grip Pull down (using Cable crossover handles for deepeer contraction) pulled to just below chest.
- 100x 15
- 120x 10
- 130x 8
- 140x 7 (last rep using 5 sec negative)
DB Row (angled to hit lower lats)
100 x 15
125x 10 (x 3 sets)
Old School t-Bar (using 25p plates for deeper contraction)
- 4p x 15
-6p x 10
-8p x 9
BB Row (back parralel to floor)
-135 x 10
- 225x 10
-275x 8
-275 x 7
Chest supported T-Bar Row (wide grip, elows out designed to hit lower traps)
- 100x 10
- 150x 11/ 9/ 7
Rack dead (bar just below knee)
135x 6
225x 6
315 x 6
405x 4
30 mins eliptical (heart rate @ 130+)
Chest/ Shoulders
Incline BB Press
-135x8
-185x8
-225x8
-245x8
-275x8 (last 2 forced)
Decline BB Press
-135x8
-225x8
-275x7
Flat DB Press
-100 to failure x 3
Kneeling Side lateral (like seated SL, designed to take body swing out of it, but seated has always felt wierd to me)
25 x15
30x12
35x 9
35x7
Chest supported rear delt flyes (Overhand grip, on incline bench)
20x 15
25x 15
30x 11
EZ BAR Front Raises
55x 15
75x 12
95x 9
Standing Single Arm Side lateral raises
40 x 8
50x 6
A little Background: I'm 23 years old and from New Brunswick, Canada. last year (2011) I competed in my Provinces Provincial Championships and placed 6th out of 9 competitors. It was a great experince as it was my first show, but at 208 pounds I was not in the kind of shape i needed to be in to be competitive. This year, I started preparing over 30 weeks out (march 26th) as it was neccesary considering i had ballooned upto 260 pounds (not pretty!) I'm currently sitting at 243 as of last saturday and i'm presently 25ish weeks away. My goal is to be the most conditioned version of myself that I have been to date. If I can acheive that then I could give two shits about placings :)
i'll post pics as I become more presentable, Current diet macros are: Monday to Friday: P-290/ C-130/ F-65g. Sat/Sun- P-290/C-200/F-65.
So without further ado, here is sunday's back workout and mondays chest/shoulders workout.
Back:
Neutral Grip Pullups
- 4 sets to failure (BW only)
Close Grip Pull down (using Cable crossover handles for deepeer contraction) pulled to just below chest.
- 100x 15
- 120x 10
- 130x 8
- 140x 7 (last rep using 5 sec negative)
DB Row (angled to hit lower lats)
100 x 15
125x 10 (x 3 sets)
Old School t-Bar (using 25p plates for deeper contraction)
- 4p x 15
-6p x 10
-8p x 9
BB Row (back parralel to floor)
-135 x 10
- 225x 10
-275x 8
-275 x 7
Chest supported T-Bar Row (wide grip, elows out designed to hit lower traps)
- 100x 10
- 150x 11/ 9/ 7
Rack dead (bar just below knee)
135x 6
225x 6
315 x 6
405x 4
30 mins eliptical (heart rate @ 130+)
Chest/ Shoulders
Incline BB Press
-135x8
-185x8
-225x8
-245x8
-275x8 (last 2 forced)
Decline BB Press
-135x8
-225x8
-275x7
Flat DB Press
-100 to failure x 3
Kneeling Side lateral (like seated SL, designed to take body swing out of it, but seated has always felt wierd to me)
25 x15
30x12
35x 9
35x7
Chest supported rear delt flyes (Overhand grip, on incline bench)
20x 15
25x 15
30x 11
EZ BAR Front Raises
55x 15
75x 12
95x 9
Standing Single Arm Side lateral raises
40 x 8
50x 6