NPC (and hopefully soon to be IFBB) MPD Competitor David Lees

[David Lees]

Probably should have skipped this workout since I think this is what sent me off the deep end with being sick but hindsight is always 20/20 right?

3/20/13 Hamstrings/Abs

Barbell Stiff Legged Deadlift
135 x 20
225 x 10
275 x 10
285 x 8
315 x 6

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

Cybex Single Leg Curl
50 x 10
70 x 10
90 x 10

Single Leg DB Lunge (sets are for each leg)
30 x 10
30 x 10
30 x 10

HyperExtensions
BW x 10
20 x 10
30 x 10
40 x 10

Barbell Roll-outs (first time doing these and LOVED them!)
x 10
x 10
x 10

Kneeling Cable Crunches using rope attachment
100 x 34
100 x 34
100 x 34


Hanging Leg Raise
x 15
x 15
x 15

[David Lees]

Started back on my pre-contest training split this week...

3/25/13 Chest/Delts (was too late to do cardio, gym closing at 10pm so I did not have time).

FreeMotion Flye Machine warm-up/pre-exhaust
50 x 20
80 x 15
100 x 10

"Most Muscular" Cable Flye Pre-Exhaust
50 x 20
50 x 15
50 x 10

HS Incline Press
45ps x 20
70ps x 15
80ps x 12
90ps x 10
115ps x 10

HS ISO Seated Bench Press
90ps x 10
70ps x 10
60ps x 10

Flat DB Press (to see how my previously injured pec was feeling) fortunately felt no pain
80 x 8
80 x 12

BW Dips x 15 x 15 x 15

Barbell Front Raises
50 x 10
60 x 10
70 x 10

Single Arm Bent-over DB Reverse Flye (non-working hand supported on bench)
25 x 15
30 x 12
35 x 10

Single Arm Reverse Cable Flye
20 x 10
30 x 10
20 x 10

Seated Strict Straight Arm DB Laterals
20 x 10
25 x 10
20 x 10

Single Arm Behind the back cable laterals
20 x 10
20 x 10
20 x 10

HS Shoulder Press (again to feel out my previously injured pec/shoulder)
45ps x 15

[David Lees]

3/26/13 Quads/Hams, 40 days out

Quad Extension warm-up/pre-exhaust
50 x 25
50 x 25

TuffStuff Leg Press (regular stance)
45ps x 20
90ps x 15
135ps x 12
180ps x 10
225ps x 10
270ps x 10
360ps x 8
450ps x 6

TuffStuff Hack Sled (narrow stance ATG)
Empty x 15
45ps x 12
90ps x 10

HS Quad Extension
50ps x 20
75ps x 15
100ps x 12
110ps x 10

DB Stiff Legged Deadlift
50ps x 10
80ps x 10
100ps x 10

HS Seated Ham Curl
45 x 20
55 x 15
65 x 12
75 x 10

HyperExtensions
BW x 10
15 x 10
25 x 10
35 x 10
45 x 10

Single Leg DB Bench Lunges
BW x 10
10ps x 10

[David Lees]

Killer training last night...felt great and tons of energy! I trained back/traps at Gold's Milford, came home to eat dinner and let me Wife settle in with the baby and then headed over to Olympic Fitness North Attleboro to bang out my cardio session.

3/26/13 Back/Traps Maintenance/ Cardio

Leverage Wide Grip Lat Pulldown (plate loaded)
100 x 20 warmup
100 x 15 warmup
120 x 10
140 x 10
Triple drop set 160 x 6 drop to 140 x 6 drop to 120 x 6

Strict EZ-Bar Rows
100 x 20
115 x 15
135 x 10

Seated Cable Rows w/ underhand wide grip
150 x 15
150 x 12
150 x 10

"V" Handle Cable Pulldown (to top of chest)
150 x 10
150 x 10
150 x 10

Strict DB Rows
100 x 10
120 x 10

HS ISO Lateral Rows using narrow/neutral grip
90ps x 15
Triple Drop Set 135ps x 8 drop to 90ps x 8 drop to 45ps x 8

Kneeling Straight Arm Pulldowns using rope attachment
100 x 20
100 x 15
100 x 10

DB Shrugs (performed as a rest/pause set)
100 x 10 + 100 x 10 + 100 x 10

Cardio: 30 minutes elliptical, level 5, 90-100 rpm average

[David Lees]

3/28/13 Calves/Abs/Cardio

Smith Machine Elevated Calf Raises
Bar x 20
135 x 15
225 x 12
315 x 12
405 x 10
Quadruple Drop Set 405 x 6 drop to 315 x 6 drop to 225 x 6 drop to 135 x 6

HS Seated Calf Raise
90 x 10
135 x 10
180 x 8
135 x 10
90 x 10

Single Leg Calf Extensions using TuffStuff Leg Press
45ps x 15
45ps x 12
45ps x 10

Barbell Rollouts
x 10
x 10
x 10

Life Fitness Ab Crunch Bench (first time using this machine)
10 x 25
10 x 25
10 x 25
10 x 25

Hanging Leg Raise
x 15
x 15
x 15

Cardio: Elliptical 30 minutes on level 5, 90-100 RPM Average

[David Lees]

3/29/13 Arms/Forearms/Cardio

Cable Curl Warm-ups (using short straight bar attachment)
50 x 25
50 x 25
50 x 25

Alternating DB Curl w/supination
35 x 20
40 x 20
45 x 20
50 x 18
55 x 12

FreeMotion Unilateral Leaning Cable Curls (both arms simultaneously) all reps paused/squeezed at full contraction
25 x 15
35 x 15
45 x 15

Seated Alternating DB Hammer Curls - all reps paused/squeezed at full contraction
35 x 20
40 x 18
45 x 16

Cable Pressdown/Extension warm-ups using rope attachment
60 x 25
60 x 25
60 x 25

EZ-Bar Skullcrushers superset with EZ-Bar Close Grip Press
85 x 15 + 15
85 x 12 + 12
85 x 10 + 10

Seated Single Arm Overhead DB Extension
35 x 10
35 x 10
35 x 10

Cardio: 15 minutes on elliptical at fast pace (did not have time to do full 30 minutes)

3/30/13 A.M. I completed 1 hour of fasted brisk walking for cardio.

[David Lees]

4/2/13 Hams/Quads/Cardio (could not believe how much harder quad training was after doing hams first)

HS Prone Leg Curl (plate loaded)
45 x 20
90 x 15
135 x 12
180 x 10
225 x 10

Barbell Stiff Legged Deadlifts
135 x 10
225 x 10
275 x 10
295 x 10
315 x 6

HS Seated Ham Curl (plate loaded)
45 x 15
70 x 12
80 x 10
90 x 10

Single Leg DB Bench Lunges
BW x 10 each leg
10 in each hand x 10
15 in each hand x 10

Tuff Stuff Leg Press (regular stance)
1pps x 20
2pps x 15
3pps x 12
4pps x 10
5pps x 10

Tuff Stuff Hack Sled (narrow stance, bottomed out each rep)
BW x 15
1pps x 12
2pps x 10

HS Quad Extension (plate loaded)
100 x 20
150 x 15
200 x 12
220 x 10

Hyper Extensions
BW x 10
25 x 10
35 x 10
45 x 10

Cardio: 30 minutes walking on treadmill at 4.5mph/4.5 incline - cardio is always optional after my leg sessions but from now on I'll just walk on treadmill instead of skipping all together. There's no way I could do the elliptical after my leg sessions, or at least not with the intensity that I prefer/need.

[David Lees]

4/3/13 Back/Trap Maintenance/Cardio

Rack Deadlifs (at knee)
135 x 20
225 x 15
315 x 12
405 x 10
495 x 10

FreeMotion Wide Grip Lat Pulldown (pin loaded)
100 x 20
160 x 10
200 x 8

Seated Cable Row (underhand grip with short straight bar)
100 x 15
120 x 12
140 x 10

HS ISO Lateral Low Row
45pps x 15
90pps x 12
90pps x 10

FreeMotion Seated Row (overhand wide grip, pin loaded)
100 x 10
100 x 10
100 x 10

FreeMotion Pulldown (narrow/neutral grip to top of chest)
100 x 10
110 x 8
120 x 8

DB pullovers
80 x 15
100 x 10

Kneeling Straight Arm Pulldowns (using short straight bar attachment)
100 x 15
100 x 15

DB Shrugs
100 x 15
80 x 12
80 x 10

Elliptical 30 minutes, level 5, 90-100 RPM

[David Lees]

4/4/13 Calves/Abs/Cardio

Smith Machine Elevated Calf Raises
BW x 20
135 x 15
225 x 12
315 x 10
405 x 10 drop set 225 x 10

HS Seated Calf Raise
90 x 15
135 x 10
180 x 10
135 x 10

Kneeling Cable Crunch with rope attachment (heavy cable station)
60 x 34
70 x 34
60 x 34

Barbell Rollouts
x 10
x 10
x 10

LifeFitness Ab Crunch Machine (plate loaded)
10 x 34
10 x 34
10 x 34

Hanging Leg Raise
x 15
x 12
x 10

Elliptical 30 minutes, level 5, 90-100 RPM

[David Lees]

4/5/13 Arms/Cardio

Cable Rope Pressdown/Extension warm-up
50 x 50
50 x 50

EZ-Bar Skullcrushers superset with EZ-Bar Close grip press
115 x 10 + 10
115 x 12 + 12
115 x 15 + 15

Single Arm Seated Overhead DB Extension
25 x 10
30 x 10
35 x 8

DB Kickbacks
25 x 10
30 x 10
35 x 10

Reverse Cable Extension (peformed as "blood starving sets")
30 x 15
30 x 15
30 x 15
30 x 12
30 x 10

Cable Curl using short/straight bar attachmetn warm-up
50 x 25
50 x 25

Short bar strict BB curl
50 x 10
60 x 10
70 x 10
80 x 10


Leaning Cable Curl w/pause & squeeze (unilateral)
30 x 15
40 x 15
50 x 12

Pad Supported Cable Concentration Curl (single arm)
15 x 15
20 x 12
25 x 8 drop set to 10 x 15

Cross-Body DB Hammer Curls
50 x 20
60 x 18
70 x 16

Reverse EZ-Curl
50 x 15
60 x 12
70 x 10

DB Wrist Curl Giant Set
50 x 15 x 12 x 10

Standing DB Wrist Curls (DB's held along side of body)
35 x 15
35 x 12
35 x 10

Cardio: Elliptical 15 minutes at fast pace

[David Lees]

4/7/13, 28 days out...191lbs
147098

[David Lees]

4/8/13 - Chest/Delts/Cardio - 27 days out. - Decided I would throw in some light DB pressing to feel things out. Haven't done any DB or BB pressing for about 5 weeks now to let my pec injury heal.

LifeFitness Machine Flye
75 x 20
105 x 15
120 x 12
135 x 10

Flat DB Press (all slow/controlled reps with pause/squeeze at top, feeling things out)
80 x 10
90 x 10
100 x 10
110 x 8 everything feels good but played it safe and stopped here

HS ISO Wide Chest Press (all reps paused/squeezed at top)
2pps x 12
3pps x 8 drop set to 2pps x 8 drop set to 1pps x 8

BW Dips
x 15
x 12
x 10

Most Muscular Cable Flye superset with Diamond Pushups
50 x 15 + 10
50 x 15 + 10
50 x 15 + 10

Barbell Front Raise
50 x 10
60 x 10
70 x 10

Single Arm Bent-over Reverse DB Flye
30 x 15
35 x 12
40 x 10

Seated Shoulder Press (facing pad) on pin loaded shoulder press machine
50 x 20
75 x 15
100 x 10

LifeFitness Reverse Flye Machine
82.5 x 15
97.5 x 12
105 x 10

Behind the back Cable Laterals
20 x 15
30 x 12
40 x 6 drop set to 20 x 8 drp set to 10 x 10

Seated Straight Arm DB Laterals
20 x 10
20 x 10

Cardio: 30 minutes elliptical level 5, 90-100 RPM average

[David Lees]

4/9/13 Quads/Hams/Cardio

AM Cardio: 30 minutes fasted walking
Afternoon Cardio: 30 minutes walking

Quad Extension warm-up
50 x 25
50 x 25

Tuff Stuff Leg Press (regular stance)
1pps x 20
2pps x 15
3pps x 12
4pps x 10
5pps x 10

Tuff Stuff Hack Sled (feet together, all reps bottomed out)
BW x 10
1pps x 10
2pps x 10

HS Quad Extension (plate loaded)
100 x 20
150 x 15
200 x 12
250 x 10

Single Leg DB Bench Lunges
BW x 10
10 x 10
15 x 10

Prone Leg Curl
50 x 20
100 x 15
150 x 10 drop set to 50 x 10

Seated Ham Curl (all reps paused and squeezed at peak contraction)
45 x 15
55 x 12
65 x 10

Hyper Extension
BW x 10
15 x 10
25 x 10
35 x 10
45 x 10

PM Cardio: 30 minutes treadmill. 4.3mph/4.5 incline

[David Lees]

4/10/13 Back/Traps/Cardio - 25 days out

Leverage Wide Grip Lat Pulldown (plate loaded)
100 x 20
130 x 15
150 x 12
170 x 8 dropset to 90 x 10

Haney Strict Barbell Rows
135 x 10
135 x 10
135 x 10

Seated Cable Rows using narrow/neutral grip
150 x 15
180 x 12
200 x 10

HS ISO Lateral Row using overhand wide grip (performed rest/pause style)
2pps x 15 x 12 x 10

HS D.Y. Row
1pps x 15
2pps x 8
1pps x 15

Seated Cable Pulldowns to top of chest using butterfly attachment
150 x 10
150 x 10
150 x 8

Kneeling Straight Arm Pulldown using rope attachment
100 x 20
100 x 15
100 x 12
100 x 10

Kneeling Single Arm Pulldwon using C attachment
60 x 10
80 x 10
100 x 10

Barbell Shrugs (all reps paused at top)
135 x 15
185 x 12
205 x 10
225 x 10

Plate Shrugs usng 45lbs plate in each hand held in front of body
x 25
x 25

Cardio: 30 minutes elliptical on level 5, 90-100 RPM average

[David Lees]

4/11/13 Calves/Abs/Cardio - 24 days out

HS Seated Calf Raise
45 x 20
90 x 15
135 x 10
180 x 10
225 x 8 drop set to 90 x 10

TuffStuff Leg Press Calf Extensions
2pps x 20
3pps x 15
4pps x 10 drop set to 2pps x 10

Barbell Rollouts
x 15
x 12
x 10

Kneeling Cable Crunches using rope attachment
60 x 34
60 x 33
60 x 33

LifeFitness Ab Crunch Machine
10 x 34
10 x 33
10 x 33

Hanging Leg Raises
x 15
x 12
x 10

Elliptical 30 minutes, level 5, 90-100 RPM average

[David Lees]

4/12/13 197lbs, 23 days out.
https://sphotos-a.xx.fbcdn.net/hphotos-ash3/r270/164643_590027681009818_1365886019_n.jpg

[David Lees]

4/12/13 Arms - 23 days out

Single Arm Cable Pressdown warm-up
25 x 25
25 x 25

Leverage Plate Loaded Tricep Press
90 x 20
100 x 15
110 x 10

Overhead DB Extension (2-arm)
80 x 20
90 x 12
100 x 10

Reverse Grip Single Arm Cable Extension (heavy cable station)
20 x 15
30 x 12
20 x 15

Strict DB Kickbacks

25 x 10
30 x 10
35 x 10

Alternating DB Curl Warm-up
25 x 20
30 x 20

Seated Barbell Curl (awesome movement!)
40 x 20
50 x 20
60 x 20

Leaning Cable Curl
30 x 20
40 x 15
50 x 12

Icarian Bicep Curl using short/straight bar attachment
25 x 15
25 x 12
25 x 10

Alternating DB Crozz-Body Hammer Curl superset with Reverse EZ-Curl
50 x 10 + 50 x 10
Repeat
Repeat

"Run the Rack" Alternating DB Curls (giant drop set)
50 x 6 + 45 x 6 + 40 x 6 + 35 x 6 + 30 x 6 + 25 x 6 + 20 x 6 + 15 x 6 + 10 x 6

NO PM cardio...had to get home to the Wife and Baby Girl.

[David Lees]

4/15/13 - 23 days out, 198lbs
147542147543147544

[David Lees]

Bumped the weight up a little bit on the DB Presses...everything feels good but still not going to get too crazy. Staying healthy and injury-free is my #1 priority.

4/15/13 Chest/Delts/Cardio - 20 days out

LifeFitness Machine Flye pre-exhaust
75 x 25
90 x 20
105 x 15
120 x 10

Flat DB Press (all reps slow and squeezed)
100 x 10
110 x 10
120 x 8
100 x 8
90 x 9

Cybex Plate Loaded ISO Advanced Incline Press (haven't used this one in a while) all reps slow and squeezed, not much weight is needed on this machine
45ps x 15
45ps x 12
45ps x 10

HS ISO Wide Chest Press
2pps x 15
2pps x 12

Most Muscular Cable Flye superset with BW Dips
50 x 15 + 10
50 x 12 + 10
50 x 12 + 10

Alternating Front DB Raise
25 x 20
35 x 20
45 x 20

Single Arm Reverse DB Flye
30 x 10
40 x 10
50 x 10

High Cable Reverse Flye
20 x 15
30 x 12
40 x 10

LifeFitness Machine Reverse Flye
75 x 15
90 x 12
105 x 10

Seated Machine Shoulder Press (performed sitting backwards/facing pad) TRIPLE DROP SET
100 x 10 drop to 75 x 15 drop to 50 x 20

Standing Straight Arm DB Laterals
25 x 15
25 x 12
25 x 10

Wide Grip Upright EZ-Bar Rows
50 x 15
50 x 12
50 x 10

Behind the Back Cable Laterals TRIPLE DROP SET
30 x 8 drop to 20 x 8 drop to 10 x 8

Cardio: 30 minutes on elliptical level 5, 90 - 100 RPM average

[David Lees]

4/16/13 Hams/Quads/Cardio - 19 days out

Afternoon Cardio: 45 minutes pushing Sophia in stroller outside

Leverage Prone Leg Curl
45 x 20
90 x 15
135 x 12
180 x 10 drop to 90 x 10

Barbell Stiff Legged Deadlift (went light because I have a slight tweak in my lower back)
135 x 20
135 x 15
135 x 10

HS Seated Ham Curl
45 x 20
70 x 15
80 x 12
90 x 10

Single Leg DB Bench Lunges
10 x 10
15 x 10
20 x 10

HyperExtensions
BW x 10
25 x 10
35 x 10
45 x 10

TuffStuff Leg Press w/ narrow stance
1pps x 20
2pps x 18
3pps x 15
4pps x 12
5pps x 10

Seated Leg Press w/feet together (pn loaded)
200 x 25
200 x 25

HS Quad Extension
100 x 15
200 x 12
TRIPLE DROP SET 230 x 10 drop to 200 x 10 drop to 100 x 10

PM Cardio 30 minutes treadmill, 4.2 - 4.5 mph average, 4.5 - 5.0 incline

[David Lees]

4/19/13 - Arms - 16 days out

Cable Pressdown w/ rope attachment warmups
50 x 50
50 x 25

EZ-Bar Skullcrushers superset with EZ-Bar Presses
80 x 15 + 15
100 x 12 + 12
110 x 10 + 10

Single Arm Overhead DB Extension (seated)
30 x 10
35 x 10
40 x 10

Cable Kickbacks
30 x 10
30 x 10
20 x 10

Single Arm Cable Pressdown
20 x 15
30 x 12
40 x 10

Cable Curl warmups w/ EZ-Bar attachement
50 x 25
50 x 25

Seated Barbell Curls
40 x 20
50 x 15
60 x 12
70 x 10
80 x 8

Leaning Cable Curls (both arms simultaneously)
25 x 15
35 x 15
45 x 15

Single Arm High Cable Concentration Curl (pad supported)
15 x 15
20 x 12
25 x 10

Bent-Over Single Arm Cable Concentration Curl
20 x 15
30 x 12
40 x 10

Alternating DB Hammer Curls
35 x 20
45 x 18
55 x 16

Cable Hammer Curls w/rope attachment
50 x 15
50 x 15

Cable Wrist Curls Giant Set
30 x 15 + 40 x 12 + 50 x 10

[LANCE ADAM]

David good luck on the show! I see your updates on FB! Seems like there going for the bigger guys this year so you should do well!

[Xandoz]

Keep up the good work, if you do that the gains won't stop.

[David Lees]

David good luck on the show! I see your updates on FB! Seems like there going for the bigger guys this year so you should do well!

Thanks buddy and YES, after seeing the results of the Orlando Europa, I like my chances even better going into the national level events. Hopefully that IFBB pro card will be mine before year's end!

[David Lees]

4/22/13 - Chest/Delts/Cardio - 13 days out

Flat DB Flye Pre-exhaust
30 x 20
40 x 15
50 x 12
60 x 10

HS ISO Wide Chest Press (all reps paused and squeezed)
2pps x 15
3pps x 10
3pps x 8

Incline DB Press (3 second negatives with 1 second static hold at bottom, painful as all hell!)
60 x 10
60 x 10
60 x 10

Most Muscular Cable Flye
50 x 15
60 x 12
65 x 10

BW Dips
x 15
x 12
x 10

Cybex Machine Shoulder Press (performed backwards/facing pad support)
50 x 25
75 x 15
100 x 10

Alternating DB Front Raise
25 x 20
35 x 20

LifeFitness Reverse Machine Flye
75 x 15
90 x 12
105 x 10

Single Arm Bent-Over Cable Reverse Flye
10 x 15
20 x 12
25 x 10

Strict DB Laterals
25 x 15
25 x 12
25 x 10

Cybex Lateral Raise
50 x 15
50 x 12
50 x 10

Cardio: Elliptical 30 minutes All-out

[David Lees]

15 days out, 196lbs
148866

[D2Method]

Looks truly great man! Keep at it, will beekeeping fingers crossed for your success

[David Lees]

Looks truly great man! Keep at it, will beekeeping fingers crossed for your success


Thank you!

[David Lees]

4/26/13 - 4:45am -9 days out - 198lbs. Can you tell I just woke up? LOL!

148978

[David Lees]

4/24/13 - Back/Traps/Cardio - 11 days out

Kneeling Straight Arm Pulldown using rope attachment
100 x 20
110 x 15
120 x 12
130 x 10

Leverage Wide Grip Pulldowns
100 x 15
120 x 12
130 x 10
Triple Drop Set 130 x 6 + 120 x 6 + 100 x 6

"Haney" Barbell Rows
135 x 10
135 x 10
135 x 10

Seated Cable Rows using rope attachment
100 x 15
110 x 12
120 x 10

Single Arm Smith Machine Rows
95 x 15
115 x 12
135 x 10

HS ISO Lateral Row using wide/overhand grip
2pps x 15
2pps x 15

Cable Pulldowns to top of chest using "V" attachment
130 x 10
150 x 8

Kneeling Single Arm Cable Pulldown
80 x 10
80 x 10

DB Pullovers
80 x 15
100 x 10

DB Shrugs
100 x 10
100 x 10

Cardio: Elliptical 30 minutes fookin' FLYING

[David Lees]

4/25/13 - Calves/Abs/Lower Back/Cardio - 10 days out

Standing Barbell Calf Raises
135 x 15
225 x 10
315 x 10
225 x 10
135 x 10

HS Seated Calf Raise (all reps slow and squeezed)
90 x 10
90 x 10
90 x 10

TuffStuff Leg Press Calve Extensions superset with BW elevated single leg calf raises and stretches
225 x 15 + BW x 10 each leg
225 x 12 + BW x 10 each leg
225 x 10 + BW x 10 each leg

Barbell Rollouts
x 20
x 15
x 10

Cable Rope Crunches
100 x 34
110 x 34
120 x 34

Life Fitness Ab Crunch Machine
10 x 34
10 x 34
10 x 34

Hanging Leg Raises
x 15
x 15
x 15

HyperExtensions

BW x 10
25 x 10
35 x 10
45 x 10

Cardio: 30 minutes elliptical on level 5, 90 -100 RPM average.

[David Lees]

4/26/13 - Arms/Cardio - 9 days out

Rope Pushdown Warm-ups/pre-exhaust
50 x 25
80 x 20
80 x 15

EZ Skullchrushers superset with EZ-Closegrip press
80 x 15 + 15
100 x 12 + 12
110 x 10 + 10

Tricep Pressdown w/ inverted "V" attachment (on heavy cable station)
50 x 15
60 x 12
70 x 10

BodyMasters Tricep Press
200 x 15
200 x 15

Seated Single Arm Overhead DB Extension
30 x 10
30 x 10

DB Kickbacks
25 x 10
30 x 10

Single Arm Reverse Cable Pulldown
40 x 15
40 x 15

Alternating DB Curl warm-ups/pre-exhaust
25 x 20
35 x 20

Cable Curl w/short straight bar attachment
60 x 10
80 x 10
100 x 10

Incline DB Curl (both arms simultaneously)
25 x 10
30 x 10
35 x 10

Barbell Spider Curl (performed off back of inclne bench)
50 x 10
60 x 10
70 x 10

Single Arm Cable Concentration Curl (pad supported at head level)
10 x 15
15 x 15
20 x 12
25 x 8

"Arnold" Standing DB Concentration Curl
35 x 10
35 x 10

Seated Alternating DB Hammer Curl
30 x 20
40 x 18
50 x 16

Reverse Ez-Curl
50 x 10
50 x 10

DB Wrist Curl Giant Set
50 x 20 + 50 x 15 + 50 x 10

Cardio: 15 minutes on elliptical, as fast as I could go the entire 15 minutes.

[David Lees]

This morning finally was able to get some decent shots of my back...hello Christmas Tree!
149072149073149074

[trofys10]

DAAAAAAAAM BROTHA putting in work! and that lower back is dry too!!! Can you say hardware!!! Looking dice'd bro your going to kill it this year!

[David Lees]

DAAAAAAAAM BROTHA putting in work! and that lower back is dry too!!! Can you say hardware!!! Looking dice'd bro your going to kill it this year!

Thank you my friend! Hardware and pro card are the main goals....sponsorship is the second.

[David Lees]

5 day out photos taken this morning...a few % better every 8-12 hours:
149139149140

[David Lees]

149141

[David Lees]

Monday kicked off my switch over to my "peak week" circuit training split where I train all upped body muscle groups and calves Mon-Thursday, and then light cardio only on Friday and Saturday. Body at this point is pretty weak, so weights are light and reps are moderate to high.

4/29/13 - 6 days out

Most Muscular Cable Flyes
50 x 20
60 x 15
70 x 10
50 x 15

Cybex Pin Loaded Chest Press
100 x 20
100 x 15
100 x 12
100 x 10

Leverage Wide Grip Pulldown (plate loaded)
100 x 20
100 x 12
100 x 10
100 x 8

Seated Cable Rows w/ Rope Attachment
100 x 10
100 x 10
100 x 10

Straight Arm Pulldown w/Rope Attachment
80 x 15
80 x 12
80 x 10

3-Way DB Laterals (bent-reverse flye/laterals/front raises)
20 x 10 (30 reps total)
20 x 8 (24 reps total)
20 x 6 *(18 reps total)

45lb Plate Shrugs
x 20
x 15
x 10

Alternating DB Curl
25 x 20
30 x 18
35 x 12

Incline DB Hammer Curl
25 x 10
25 x 10
25 x 10

Single Arm Cable Extensions
20 x 20
20 x 15
20 x 12
20 x 15

Standing Single Arm Overhead DB Extensions
25 x 15
20 x 12
20 x 10

Cardio: 30 minutes HIIT on Treadmill

[David Lees]

4/30/13 - 5 days out!

Free Motion Flye
50 x 20
80 x 15
100 x 12
110 x 10

Flat DB Press
80 x 10
100 x 10
110 x 8
80 x 10

Free Motion High Row w/ Wide Grip
100 x 15
100 x 12
100 x 10

HS ISO Lateral Low Row
45ps x 15
70ps x 12
90ps x 10

DB Pullover
80 x 10
80 x 10

Free Motion Reverse Flye
50 x 20
70 x 15
80 x 10

Cable Laterals
20 x 15
20 x 12
20 x 10

BB Front Raise
30 x 20
40 x 10

Seated DB Shrugs
50 x 15
50 x 15

Cable Curl w/short straight bar attachment
50 x 20
60 x 15
70 x 12
80 x 10

Free Motion Single Arm Preacher Concentration Curl
10 x 10
20 x 10
30 x 10

Seated DB Hammer Curl
35 x 10
35 x 10

Cable Tricep Pressdown w/ "V" attachment
50 x 20
60 x 15
70 x 12
80 x 10

Single Arm Reverse Cable Extension
20 x 10
30 x 10
40 x 10

Cardio: 30 minutes HIIT on Treadmill

[David Lees]

4 days out, 189lbs:
149158149159149160

[David Lees]

Last weight training day before the show was on Weds...now I'm just doing cardio until day before pre-judging. Practicing posing throughout the day to make sure I am hitting the best shots and turns smoothly and efficiently. No, we don't pose like bodybuilders but we still need to showcase our best features, emphasize that v-taper and small waist and make it look like we are on the cover of a fitness magazine up on stage.

5/1/13 - Light weight Circuit Training/Cardio - 4 days out!

DB Incline Flyes
40 x 20
45 x 10

Most Muscular Cable Flye
40 x 20
50 x 15

HS Advanced Incline Press
45ps x 15
45 ps x 10

Reverse Wide Grip Leverage Lat Pulldown
90 x 15
90 x 10

HS ISO Lateral Rows w/wide overhand grip
45ps x 15
45ps x 10

Kneeling Straigh Arm Pulldowns w/rope attachment
80 x 20
80 x 15

HS Behind the Neck Shoulder Press
45ps x 20
45ps x 15

Bent-over Reverse Cable Flye (single arm)
10 x 20
10 x 10

Seated Straight Arm DB Laterals
15 x 15
15 x 10

45lb Plate Shrugs x 20 x 15 (45 in each hand)

Alternating DB Curl (supinated)
25 x 20
30 x 20

Single Arm Cable Concentration Curl
20 x 20
20 x 15

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

Cybex Tricep Press
150 x 20
150 x 15
150 x 10

Overhead Single Arm DB Extension
25 x 20
30 x 15

Cardio: 30 minutes HIIT on Treadmill

[David Lees]

I am your 1st place "D" class and OVERALL NPC Jay Cutler Classic Physique Champion! :)

[David Lees]

With my overall trophy yesterday morning...EXHAUSTED!
https://fbcdn-sphotos-b-a.akamaihd.net/hphotos-ak-ash4/190452_386516781462430_1129731386_n.jpg

[David Lees]

Sorry I'm late on logging my training sessions this week but everything has been crazy (in a good way) since competing Sunday.

I always like to ease back into things slowly the week after a show because at this time it is very easy to get injured from the drying out process and all the stress the body ahs been through diet wise etc the previous week. It's also a great time to see some ridiculous pumps and vascualrity because you are essentially in stage shape as long as you didn't go ape shit and devour everything in sight post show and swell up like a tick. Been there/done that and swollen cankles and bloated mess is not a good look for me. I'm also already mid-prep for the NPC RI so the tighter I can stay the easier for me down the stretch and for peak week.

5/6/13 Chest/Delts 26 days out from NPC RI

Life Fitness Machine Flye
75 x 20
90 x 15
105 x 12
120 x 10

Flat DB Presses using 3 second negative, explosive positive
85 x 10
80 x 10
70 x 10
60 x 10

Incline DB press using 3 second negative, explosive positive
80 x 7
60 x 10

Most Muscular Cable Flye
50 x 15
50 x 15

Bent-over reverse DB Flye
25 x 15
30 x 10

Behind the back cable laterals
10 x 15
20 x 12

Front Barbell Raise
50 x 10
50 x 10

Cardio: 30 minutes HIIT on treadmill on 5.0 incline

[David Lees]

5/7/13 Quads/Hams - 25 days out

FreeMotion Quad Extension warm-ups
50 x 25
50 x 25

Barbell Back Squats ASS TO GROUND! First time squatting in 2 years and it felt GREAT!!!!
Bar x 10
135 x 10
135 x 10
135 x 10

HS Quad Extension (plate loaded)
90 x 20
90 x 20
90 x 20

Hyper Extensions
BW x 15
25 x 12
35 x 10

HS Seated Leg curl (plate loaded)
50 x 20
50 x 15
50 x 10

Single Leg DB Bench Lunges
10 x 10
10 x 10

Cardio: 30 minutes HIIT on Treadmill on 5.0 incline

[David Lees]

5/8/13 Back/Traps - 24 days out

Leverage Wide Grip Pulldown (plate loade)
100 x 20
130 x 15
150 x 10

"Haney" Strict Wide Grip Barbell Rows
135 x 10
165 x 10
185 x 10

Seated Cable Row using rope attachment
120 x 15
140 x 12
160 x 10

Elevated Platform T-Bar Rows using narrow/neutral grip
135 x 15
135 x 12

HS DY Row
45ps x 15
70ps x 10

Single Arm Kneeling Cable Pulldown
80 x 15
100 x 10

Cross-Bench DB Pullovers
80 x 15
100 x 10

DB Shrugs
80 x 15
90 x 12
100 x 10

Cardio: 30 minutes HIIT on Treadmill on 5.0 incline

[David Lees]

5/10/13 - Arms/Cardio - 22 days out

Single Arm Cable Pushdown warm-ups
30 x 24
30 x 20

Close Grip Bench Press (first doing these OR ANY barbell movement in over 3 months due to an injury I sustained which seems to be fully healed now) went light and slow to make sure everything felt right
Bar x 30
135 x 20
225 x 10
225 x 10
225 x 6

Cable Pressdown using rope attachment
80 x 15
90 x 12
100 x 10

Seated Single Arm O?verhead DB Extension
30 x 15
35 x 12
30 x 15

Single Arm Reverse Cable Pulldown
30 x 15
40 x 12
50 x 10

Dual Axis Cable Curls Warm-up
20 x 25
30 x 25

EZ-Curls using outer grips
50 x 10
80 x 10
100 x 10

Incline DB Curl, no supination, both arms simultaneously
25 x 10
30 x 10

Barbell Spider Curl (medium grip) off back of incline bench LOVE THESE!
50 x 15
50 x 12
50 x 10

Elevated Elbow/Pad Supported Cable Concentration Curl (single arm)
10 x 15
15 x 12
20 x 10

Seated DB Hammer Curl
30 x 20
35 x 20

DB Wrist Curl superset with Reverse Heavy EZ-Curl Bar (no rest between any sets so basically a giant set)
50 x 15 + Bar x 15
50 x 12 + Bar x 12
50 x 10 + Bar x 10

Cardio: 30 minutes HIIT on 5.0 incline on Treadmill

[David Lees]

https://fbcdn-sphotos-a-a.akamaihd.net/hphotos-ak-ash3/943729_388349351279173_1015422977_n.jpg

[David Lees]

I am proud to announce that I am now a member of BodyMekanics.com !!
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[David Lees]

5/13/13 – Chest/Delts- 19 days out
Life Fitness Machine Flye Pre-Exhaust
75 x 25
90 x 20
105 x 15
125 x 10

Flat Bench DB Press w/ 3 second negative/explosive positive
80 x 10
100 x 8
80 x 10
60 x 10

Incline DB Press w/ 3 second negative/explosive positive
65 x 15
65 x 12
65 x 10

Bodyweight Dips w/ 3 second negative/explosive positive
X 15
X 12
X 10

Standing Cable Flye at chest level angle
50 x 15
50 x 12
50 x 10

Alternating Front DB Raise
25 x 20
35 x 20

Bent-over single Arm reverse DB Flye (non-working hand supported on back of seated press bench)
Sets are for each arm
30 x 15
35 x 15
40 x 15

Cybex Seated Shoulder Press (performed sitting backwards/facing seat to emphasize rear delts)
TRIPLE DROP SET
75 x 25 drop to 50 x 20 drop to 25 x 15

Life Fitness Reverse Machine Flye
75 x 20
90 x 15
105 x 10

Strict/Straight Arm DB Laterals (DB’s held slightly in front of body, pinkies turned up at top of rep)
25 x 10
30 x 10
20 x 10

Behind the Back Single Arm Cable Laterals (sets are for each arm)
20 x 15
20 x 15
30 x 10

Cardio: 15 minutes HIIT on older model Life Fitness Elliptical on level 3

[David Lees]

Post training last night.:
https://sphotos-b.xx.fbcdn.net/hphotos-prn2/968969_389583857822389_1939833602_n.jpg

[David Lees]

5/14/13 – Quads/Hams/Cardio – 18 days out

Quad Extension warm-ups
50 x 30
50 x 25

Barbell Squats, regular stance/toes slightly out, ASS TO GROUND ALL REPS
Note - Just getting back to doing squats after not doing them for years due to lower back and knee issues. Weight right now is not important to me, proper form and making sure I bottom out each rep is my focus.
135 x 10
165 x 10
185 x 10
205 x 10

Tuff Stuff Leg Press, narrow stance, toes out
135 x 15
225 x 15
315 x 12
405 x 10

HS Plate Loaded Quad Extensions w/one second pause at peak contraction on all reps
100 x 15
150 x 12
200 x 10

Barbell Stiff Legged Deadlifts
135 x 10
185 x 10
205 x 10
225 x 10

HS Plate Loaded Seated Leg Curl w/ one second pause at peak contraction on all reps
50 x 15
75 x 12
85 x 10

HyperExtensions
BW x 15
25 x 12
35 x 10

Cardio: 30 minutes HIIT on Treadmill on 5.0 incline

[David Lees]

Was in FL on vacation from 5/16-5/21....trained at LA Fitness in Venice, FL...excellent facility. I also cooked and prepped all my meals while down there with just one cheat meal dinner out with my Wife. I won't recap the training sessions from down there since my time is limited.

5/22/13 – Back/Traps/Cardio – 10 days out!

Leverage Wide Grip Lat Pulldown (plate loaded)
100 x 20
120 x 15
140 x 10

Seated Cable Rows using rope attachment
150 x 15
140 x 12
130 x 10

Single Arm DB Rows (DB kept perpendicular to body, like a Reverse DB Press to the floor)
60 x 10
70 x 10
80 x 10

Kneeling Single Arm Cable Pulldown
80 x 15
100 x 10

HS ISO Lateral Row using wide/overhand grip – both arms simultaneously
180 x 15
180 x 12

Elevated Platform T-Bar Rows using narrow/neutral grip, torso parallel to platform
135 x 15
135 x 10

Cross-bench DB Pullovers
80 x 15
80 x 10

Kneeling Straight Arm Pulldowns using ‘C” clip for narrow grip, awesome serratus developer!
80 x 15
100 x 10

Strict/paused Barbell Shrugs
135 x 15
185 x 12
205 x 10

Cardio session 1: HIIT on Treadmill for 15 minutes, 5,6 and 7 incline, 4-5mph intervals

9pm: Cardio session 2: HIIT on Treadmill for 30 minutes, 5,6 and 7 incline, 4-5mph intervals

[David Lees]

https://sphotos-a.xx.fbcdn.net/hphotos-ash3/943437_511121968941366_901965087_n.jpg

[David Lees]

5/23/15 – Calves/Abs/Cardio – 9 days out!

Smith Machine Elevated Platform Calf Raises (3 second negative, explosive positive) static stretches in between sets
BW x 20
135 x 15
225 x 12
225 x 10
275 x 8
295 x 8
315 x 6

Tuff Stuff Leg Press Calf Extensions
225 x 20
315 x 15
405 x 10

HS Seated Calf Raise
90 x 15
90 x 15

Life Fitness Ab Crunch
10 x 34
10 x 34
10 x 34

Barbell Rollouts
X 15
X 12
X 10

Kneeling Cable Crunches w/ Rope Attachment
100 x 34
110 x 34
110 x 34

Hanging Leg Raises
X 15
X 12
X 10

Cardio: 30 minutes HIIT on Treadmill, 5,6 7 incline, intervals between 4-5mph

[Dadup]

David I l was reading through your journal and it's one of the best ones on RX... SUBBED! Congrats on your recent win as well, you look awesome!

[David Lees]

david i l was reading through your journal and it's one of the best ones on rx... Subbed! Congrats on your recent win as well, you look awesome!

thank you!

[David Lees]

5/24/13 – Light Chest (session 2 for the week) - Trying to improve on upper chest thickness/fullness per NPC judge recommendation. 8 days out!

DB Incline Press (slow negative/explosive positive)
60 x 15
80 x 12
100 x 10
90 x 10
80 x 8

HS Incline Press (plate loaded)
45ps x 10
90ps x 10
135ps x 8
180ps x 5 drop set to 90ps x 10

FreeMotion Flye Machine
110 x 10
120 x 10
120 x 10

BW Dips
X 20
X 15
X 10

Kneeling Cable Most Muscular Flye
50 x 15
50 x 12
50 x 10

[David Lees]

5/25/13 Arms – 1 week out!! I did not record this session because I was training with one of my clients

5/27/13 – Upper Body Peak Week Circuit Training – Trained at Salem Fitness in Salem, MA for this session. Nice facility!

HS Incline Press
135 x 20
225 x 15
315 x 8
365 x 5
225 x 10

Most Muscular Cable Flye
50 x 15
40 x 15

HS ISO Lateral High Row
90 x 20
180 x 15
230 x 10

HS ISO Lateral Low Row
90 x 15
140 x 10

Kneeling Straight Arm Cable Pulldown using “C” handle attachment
80 x 15
80 x 10

Strict DB Laterals
20 x 15
25 x 10
20 x 10

BodyMasters Reverse Delt Flye
50 x 20
60 x 15
70 x 10

DB Shrugs
80 x 10
80 x 10
80 x 10

Triceps Pressdown w/ rope attachment
80 x 15
100 x 12
110 x 10

Seated Overhead Single Arm DB Extension
25 x 15
25 x 12

Incline DB Curls (no supination)
20 x 10
25 x 10
30 x 10

“Arnold” Single Arm Cable Concentration Curl
30 x 15
30 x 12

Alternating DB Hammer Curls (front of body)
45 x 20
45 x 15
45 x 12

Kneeling Cable Crunches
100 x 34
120 x 34
120 x 34

Cardio: 30 minutes HIIT on Treadmill, 5,6, 7 incline, intervals between 4-5mph

[David Lees]

5/28/13 – Peak Week Upper Body Circuit Training/Cardio – 4 days out!

HS ISO Wide Chest Press
135 x 20
225 x 15
315 x 10

DB Incline Flye
50 x 10
50 x 10

Leverage Wide Grip Lat Pulldown
100 x 20
100 x 12

Seated Cable Row w/rope attachment
100 x 15
100 x 12


Crossbench DB Pullover
65 x 15
65 x 12

DB Shrugs
60 x 20
60 x 15

Cable Tricep Pressdown w. “^” attachment
85 x 20
85 x 15

Single Arm Cable Extensions
30 x 15
30 x 15

Alternating DB Curl, no supination
30 x 20
40 x 18

Unilateral Cable Concentration Curls
25 x 20
25 x 15

Alternating Seated DB Hammer Curls
35 x 20
35 x 16

DB Wrist Curls
50 x 15 drop set to 40 x 12

Cardio: 30 minutes HIIT on Treadmill, 5,6,7 incline, intervals between 4-5mph

[David Lees]

5/29/13 – Peak Week Upper Body Circuit Training/Cardio – 3 days out!

Cybex Chest Press (pin loaded)
50 x 20
100 x 15
150 x 10

Standing Cable Flye
40 x 15
50 x 15
60 x 15

Cable Pulldowns to top of chest using narrow/neutral grip
120 x 15
130 x 12
140 x 10

Single Arm DB Rows (keeping DB’s perpendicular to body)
50 x 15
60 x 12

Barbell Pullovers
40 x 15
50 x 15

Cybex Shoulder Press (performed seated backwards/facing seat)
50 x 20
75 x 15

Behind the back Cable Laterals
20 x 15
20 x 10

Bent-over Single Arm Reverse Cable Flye
10 x 15
10 x 10

Barbell Paused Shrugs
135 x 20
135 x 20

Ez-Bar Skullcrushers
50 x 20
70 x 15

Seated Tricep Press
120 x 20
120 x 15

Cable Curls using short/straight bar attachment
80 x 15
80 x 12
80 x 10

Single Arm Pad Supported Cable Concentration Curl
10 x 15
15 x 12
20 x 10

Alternating DB Hammer Curl
35 x 20
35 x 18

Cardio: 30 minutes HIIT on Treadmill

[David Lees]

5/30/13 – Calves/Abs/Cardio – Last training session for NPC RI Prep – 2 days out!

HS Seated Calf Raise
45 x 20
90 x 15
90 x 12
90 x 10

TuffStuff Leg Press Calf Extensions
135 x 20
135 x 15
135 x 10

Barbell Rollouts
X 15
X 12
X 10

Kneeling Cable Crunches using rope attachment
100 x 34
100 x 34
100 x 34

LifeFitness Ab Crunch
10 x 34
10 x 34
10 x 34

Hanging Leg Raises
X 15
X 12
X 10

Cardio: 30 minutes HIIT on Treadmill

[David Lees]

I am the 2013 NPC Rhode Island Physique Class "C" Champion! That makes back to back class wins AND an overall. 32 days out from NPC Team Universe and hopefully my IFBB Physique Pro Card! Let's GET IT!!

[Dadup]

Congrats David! Im looking for you to get that pro card at the Team U, best of luck!

[David Lees]

Congrats David! Im looking for you to get that pro card at the Team U, best of luck!

THANK YOU! That is the goal!

[David Lees]

Focus is going to be upper chest thickness and continue toimprove overall back detail. I willaccomplish this by hammering chest 2x a week (something I usually do not do)and this will consist of a heavy/intense session on Mondays and a lighter morerep based session on Thursdays.
6/3/13 – Chest/Delts – 33 days out
Flat DBPress (slow negative/explosive positive)
60 x 15
80 x 10
100 x 10
120 x 10
110 x 8
90 x 8

HS InclinePress
45per side x15
90ps x 10
135ps x 10
180ps x 3drop set to 135ps x 3 drop set to 90ps x 5 drop set to 45ps x 8

Incline DBFlye
40 x 10
50 x 10

FreeMotionFlye
120 x 15
140 x 10

AlternatingFront DB Raise
25 x 20
35 x 16

SeatedStraight Arm DB Laterals
20 x 10
25 x 10
20 x 10

Behind theBack Cable Laterals
20 x 10
20 x 10

Single Arm Bent-overReverse DB flye
25 x 10
30 x 10
35 x 10

FreeMotionReverse Machine Flye
70 x 15
90 x 12
100 x 10

[David Lees]

6/5/13 –Back/Traps/Cardio – 31 days out

Wife GripLat Pulldown (heavy cable station)
100 x 20
150 x 15
200 x 10(stack)

StrictBarbell Rows w/wide overhand grip
135 x 20
185 x 10
205 x 10

StrictSingle Arm DB Rows (free hand supported on rack)
80 x 10
90 x 10
100 x 10

Seated CableRow using Rope attachment and thumbs up grip
100 x 10
130 x 10
150 x 10

CablePulldown to top or chest
130 x 10
160 x 10
190 x 8

HS ISO Low Row(both arms simultaneously)
45ps x 15
90ps x 12
115ps x 8

Cross-bench DBPullovers
80 x 10
100 x 10
120 x 6

KneelingStraight Arm Cable Pulldown using rope attachment
100 x 15
110 x 12
120 x 10

DB PausedShrugs
80 x 15
90 x 12
100 x 10

Cardio: 30minutes HIIT on Treadmill

[David Lees]

Cardio: 30 minutes HIIT on Treadmill

6/6/13 –Chest #2 /Calves/Abs/Cardio – 30 days out

Incline DBPress
60 x 15
80 x 10
100 x 10
120 x 6
110 x 8
90 x 6

HS ISOLateral Bench Press
45ps x 15
90ps x 10
70ps x 12

FreeMotionFlye
120 x 15
120 x 12

SmithElevated Calf Raises
BW x 20
135 x 15
225 x 15
225 x 15

HS SeatedCalf Raise
45 x 15
90 x 12
90 x 10

KneelingCable Rope Crunches
100 x 34
110 x 34
120 x 34

Hanging LegRaises
X 15
X 12
X 10

Ab Wheel
X 10
X 10
X 10

Cardiio: 15minutes HIIT on Treadmill

[David Lees]

6/8/13 – Arms/Cardio – 28 days out

Lying DB TricepExtension + Alternating DB Curl Superset
25 x 20 + 25x 20
30 x 15 + 30x 16
35 x 12 + 35x 12

Cable RopeExtension/Pushdown + Cable Curls using short/straight bar attachment
50 x 20 + 50x 20
60 x 18 + 60x 18
70 x 16 + 70x 16

Single ArmCable Extension/Pushdown + Single Arm Cable Concentration Curl
30 x 12 + 20x 12
40 x 10 + 30x 10
50 x 10 + 40x 10

StrictEZ-Curl using outer grips
50 x 15
60 x 12
70 x 10
80 x 8

SeatedSingle Arm Overhead DB Extension
35 x 15
35 x 12
35 x 10

FreeMotionSingle Arm Concentration Machine Curl
20 x 15
30 x 12

PreacherSingle Arm DB Hammer Curl
25 x 10
30 x 10
35 x 8

Alternating CrossBody DB Hammer Curls
45 x 16
50 x 16
55 x 12

DB WristCurls
50 x 20
50 x 15
50 x 10

Cardio: 15minutes HIIT on elliptical

[David Lees]

Last night I did barbell bench presses for the first time since late February. I was close to having a pec tear at the time to go along with my shoulder girdle issues so at that time I decided to train chest with cables, machines and light dumbbell work exclusively until I healed up. I didn't go heavy (comparatively to how I used to press) but everything felt great and I felt I had a lot more left in me. There's still this nagging fear though of pushing too much and risking re-injury. It would be catastrophic if I tore a pec right now this close to Team U and would flush all of this past year's hard work and sacrifice down the toilet...so I checked my ego and backed off when I felt I needed to.
6/10/13 – Chest/Delts/Cardio – 26 days out
Wide Grip Barbell Bench Press (index on outer ring)
Bar x 30
135 x 15
225 x 10
275 x 10
295 x 6
225 x 12
Incline DB Press
80 x 10
90 x 8
70 x 10
Cybex Eagle Machine Flye
100 x 15
100 x 12
100 x 10
Alternating DB Front Raise (thumbs up)
25 x 20
30 x 18
35 x 16
Strict DB Laterals
30 x 10
35 x 8
40 x 8
Behind the Back Cable Laterals
10 x 15
20 x 15
Bent-Over Reverse DB Flye
25 x 15
30 x 12
35 x 10
Reverse Machine Flye
105 x 15
120 x 12
Life Fitness Seated Machine Shoulder Press (performed seated backwards/facing seatback)
Triple Drop Set
75 x 10 ds 50 x 10 ds 25 x 10
Cardio: 21 minutes HIIT on elliptical (2 minutes moderate pace, 1 minute all out sprint then repeat for 7 cycles)

[David Lees]

MY LEGS!!!! AWWWW!!! I had not trained quads/hams for the past 2 weeks because pre-contest I typically don't train them during peak week to fully focus my efforts on keeping my cardio sessions at 110% Not always easy to do when legs are sore from weight training and couple that with low energy levels due to depletion, it only makes sense to me to not train them. SO, last night I trained quads an...d hams and went real light with the weight and kept reps HIGH. Both Quads and hams tried to cramp up several times during the session and DOMS are ridiculous today...tomorrow will be even worse...

6/11/13 – Quads/Hams/HIIT Cardio – 25 days out

ATG Barbell Squats (regular stance, toes slightly out)
135 x 10
135 x 10
185 x 10
185 x 10

HS Quad Extension (plate loaded)
90 x 20
90 x 20
90 x 20
90 x 20
90 x 20

Barbell Straight Legged Deadlift
135 x 10
135 x 10
135 x 10
135 x 10

Lying Leg Curl (plate loaded)
45 x 20
45 x 15
45 x 10

HIIT Cardio: 30 minutes on Treadmill, 5.0 incline, 2 minutes at 4mph/1 minute at 5.0mph then repeat (10 cycles)

[David Lees]

6/12/13 – Back/Traps/Cardio – 24 daysout

LeverageWide Grip Lat Pulldown (plate loaded)
100 x 15
130 x 12
150 x 10
170 x 8

StrictBarbell Rows (wide overhand grip)
135 x 15
185 x 12
205 x 10
225 x 10

HS ISOLateral Row (wide neutral grip)
180 x 10
230 x 10
230 x 10

Kneelingsingle Arm Cable Pulldown
80 x 15
100 x 10

DB Rows
100 x 12
120 x 10

Seated CableRows w/rope attachment (overhand grip)
130 x 15
150 x 12

EZ BarbellPullover
50 x 15
80 x 12
100 x 10

Straight ArmPulldown w/rope attachment
80 x 15
100 x12
120 x 10

Cardio: 30minutes HIIT on treadmill

[David Lees]

6/13/13 – Calves/Chest session2/abs/cardio – 23 days out

HS SeatedCalf Raise (plate loaded)
45 x 20
90 x 15
135 x 12
180 x 10drop set 90 x 10

Tuff StuffLeg Press Calf Extensions
225 x 15
225 x 12
225 x 10
HS InclinePress (slow negatives, explosive positives)
90 x 20
180 x 15
270 x 12
320 x 10

Flat DBPress (slow negatives, explosive positives)
80 x 10
100 x 10
90 x 10

Kneeling CableFlyes (varying angles throughout set low/med/high)
50 x 10
50 x 10
50 x 10

Ab WheelRollouts
X 15
X 15
X 15

KneelingCable Crunch
100 x 34
110 x 34
110 x 34

Life FitnessAb Crunch Machine (performed with legs/feet elevated)
10 x 34
10 x 34
10 x 34

Hanging LegRaises
X 15
X 15
X 15

Cardio: 15minutes HIIT on elliptical (gym closed at 10pm so this is all the time I had)

[David Lees]

6/14/13 – Arms/Cardio – 22 days out

Close GripBench Press
Bar x 30
135 x 15
225 x 10
275 x 10
295 x 8
315 x 6

EZ-BarSkullCrushers
100 x 15
110 x 15
120 x 15

DBKickcbacks (strict)
25 x 10
25 x 10
25 x 10

Single ArmCable Extensions
30 x 15
40 x 12
50 x 10

AlternatingDB Curls
25 x 20
35 x 20
45 x 18
50 x 16

EZ-BarbellCurls (outer grips)
50 x 15
60 x 12
70 x 10
80 x 10

Cable Curlsusing EZbar-attachment (inner grips)
80 x 15
100 x 12
120 x 10

FreemotionSingle Arm Concentration Curl
20 x 15
20 x 15

Seated DBHammer Curls
25 x 10
35 x 10
45 x 10

AlternatingCross-Body Hammer Curls
45 x 20
45 x 20

DB WristCurls
45 x 20
45 x 15
45 x 10

Cardio: 30minutes HIIT on Treadmill

[David Lees]

6/17/13 Chest/Delts/Cardio – 19 Days out

Incline DBPress
60 x 10
80 x 10
100 x 10
120 x 8
110 x 8
100 x 8

Cybex ChestPress (pin loaded)
100 x 15
150 x 10
180 x 8

Incline DBFlye
40 x 15
50 x 10

KneelingCable Flyes
50 x 15
60 x 10

CybexShoulders Press (pin loaded) performed seated backwards to emphasize rear delts
50 x 10
75 x 10
100 x 10

Reverse DBFlye (performed seated backwards on incline bench)
30 x 10
35 x 10
40 x 10

Cable RopeFace Pulls
80 x 15
100 x 12

Strict DBLaterals (pinkies up at top of each rep)
25 x 10
30 x 10
35 x 8

CableLaterals
20 x 15
20 x 10

FrontBarbell Raises
50 x 10
60 x 10
70 x 10

Cardio session#1: 15 minutes HIIT on Elliptical

Cardio session#2 @ 8pm: 30 minutes Elliptical at moderate to fast pace.

[David Lees]

6/18/13 – Quads/Hams/Cardio – 18 daysout

ATG BarbellSquats – regular stance
Bar x 10
135 x 10
185 x 10
205 x 10
225 x 10

Cybex HackSled – narrow stance, all reps bottomed out
185 x 10
185 x 10
185 x 10

Cybex QuadExtension (pin loaded)
150 x 10
130 x 10
110 x 10

BarbellStraight Leg Deadlift
135 x 10
185 x 10
205 x 10
225 x 10

Seated HamCurl
90 x 10
110 x 10
130 x 10

Cardio session #1: 20 minutes HIIT on treadmill

Cardiosession#2 (8pm): 30 minutes HIIT on elliptical

[David Lees]

6/19/13 – Back/Traps/Cardio – 17 daysout

Cross-BenchDB Pullovers
60 x 15
80 x 12
100 x 10

LeverageWide Grip Lat Pulldown (plate loaded )
100 x 15
120 x 12
140 x 10drop set to 90 x 8

CablePulldown to top of chest (using butterfly attachment)
120 x 10
140 x 8
160 x 8

Seated CableRows using Rope attachment
100 x 10
120 x 10
140 x 10

HS ISOLateral Row (wide neutral grip)
180 x 15
230 x 12
255 x 10

ElevatedPlatform T-Bar Rows (torso parallel to ground, narrow neutral grip)
135 x 10
135 x 10
135 x 10

StrictBarbell Rows (torso parallel to ground using wide overhand grip, bar rowed intolower pec line)
135 x 10
135 x 10
135 x 10

DB Shrugs(paused reps at top)
80 x 12
100 x 10
100 x 10

KneelingStraight Arm Cable Pulldowns using rope attachment
80 x 20
100 x 15
120 x 10

Cardiosession 1: 30 minutes HIIT on Treadmill
Cardiosession 2 (9pm): 30 minutes elliptical at moderate to fast pace

[David Lees]

6/20/13 – Chest/Calves/Abs – 16 days out

CybexAdvanced Incline Press (plate loaded)
90 x 20
140 x 15
160 x 10
180 x 10

HS ISO WideChest Press (plate loaded)
180 x 15
180 x 12
180 x 10

BodyweightDips
X 20
X 15
X 10

Machine Flye
105 x 15
105 x 15

Cybex DonkeyCalf Machine (plate loaded)
90 x 20
180 x 15
270 x 12
360 x 10

Seated CalfRaise (plate loaded)
90 x 15
135 x 12
180 x 10drop set to 90 x 12

BarbellRollouts
X 15
X 15
X 15

KneelingCable Crunches
100 x 34
110 x 34
120 x 34

Hanging LegRaises
X 15
X 15
X 15

InclineCrunches
X 34
X 34
X 34

Cardiosession #1: 15 minutes HIIT on elliptical
Cardio session#2(8:30pm): 15 minutes HIIT on treadmill + 15 minutes HIIT on elliptical

[David Lees]

Was pressed for time Friday so I decided to train with giant sets...

6/21/13 Arms/Cardio – 15 days out

Tricep Giant Set
Cable Pressdown using V attachment + Seated Single Arm DB Overhead Extension + Single Arm Cable Extension

80 x 20 + 25 x 20 + 30 x 20
100 x 15 + 30 x 15 + 40 x 15
120 x 10 + 35 x 10 + 50 x 10
...
Bicep Giant Set
Alternating DB Curl + EZ-Curl (outer grips) + Single Arm Pad Supported Cable Concentration Curl

25 x 20 + 50 x 15 + 10 x 20
30 x 15 + 60 x 12 + 15 x 15
35 x 12 + 70 x 10 + 20 x 10

Cross-body DB Hammer Curls
65 x 20
65 x 18

Traditional DB Hammer Curls
65 x 16
65 x 14

Cardio: 30 minutes elliptical at moderate to fast pace.

[David Lees]

https://fbcdn-sphotos-d-a.akamaihd.net/hphotos-ak-ash4/p480x480/1000152_411866665594108_1118496709_n.jpg

[David Lees]

6/28/13 – Arms/Cardio – 8 days out!

Lying EZ-BarExtensions using outer grips
40 x 20
60 x 20
80 x 15
100 x 12
120 x 10

SeatedSingle Arm Overhead DB Extension
35 x 15
35 x 15
35 x 15

Single Arm CableExtension
30 x 20
40 x 15
50 x 10

BodyMastersSeated Tricep Machine (similar to seated dip)
150 x 20
130 x 15
110 x 10

Leaning UnilateralCable Curl (both arms simultaneously)
20 x 20
30 x 15
40 x 12
50 x 10

SeatedBarbell Drag Curl (wide grip)
50 x 20
60 x 15
70 x 12

PadSupported Single Arm Cable Concentration Curl
10 x 20
15 x 15
20 x 12
25 x 10

SeatedAlternating DB Hammer Curl
35 x 20
35 x 20

Cross-bodyDB Hammer Curl
65 x 20
65 x 20

Cable WristCurl
40 x 15
50 x 12
50 x 10

ReverseBarbell Curl
50 x 15
50 x 12
Cardio: 30minutes HIIT on Treadmill wearing 3 layers and a hoodie

[Dadup]

David I really enjoy keeping up with your log, looking awesome man! Best of luck in 8 days, go get that pro card!!!

[David Lees]

David I really enjoy keeping up with your log, looking awesome man! Best of luck in 8 days, go get that pro card!!!

Thanks bud I appreciate the support!

[David Lees]

Last night...5 days out from Team U

[David Lees]

7/1/13 – “Peak Week” Circuit Training –Chest/Delts/Biceps/Cardio – 5 days out!

Incline DBPress
40 x 20
60 x 15
80 x 12
100 x 10

Life Fitnesspin loaded Verticle Chest Press
100 x 15
100 x 15
100 x 15

“MostMuscular” Cable Flye
50 x 15
50 x 12
50 x 10

Seated DBLateral “21’s” (front raise+lateral+bent-over reverse flye giant set)
25 x 7+7+7
25 x 7+7+7
25 x 7+7+7

Cable Drag Curlsusing EZ-Bar attachment – outer grips
50 x 20
60 x 15
70 x 12
80 x 10

Single ArmPad supported Cable Concentration Curls
10 x 20
15 x 15
20 x 10

AlternatingDB Hammer Curls
35 x 20
35 x 16

Cardiosession #1: 30 minutes HIIT on Treadmill “layered” (I wear 3 layers of shortsand a hoodie to increase sweat output and thermogenesis)

Cardiosession #2 (9pm) : 30 minutes HIIT on Treadmill “layered”

[David Lees]

7/2/13 - “Peak Week” Circuit Training –Back/Traps/Triceps/Cardio – 4 days out!!

DBCross-Bench Pullover
40 x 20
60 x 15
80 x 12
100 x 10

LeverageWide Grip Lat Pulldown (plate loaded)
100 x 20
120 x 15
130 x 10drop set 100 x 10

HS ISOLateral Row
1pps x 15 w/narrow/neutral grip
1pps x 15 w/overhand/medium grip
1pps x 15 w/neutral/wide grip

KneelingStraight Arm Pulldown w/rope attachment
80 x 20
90 x 15
100 x 10

DB Shrugs
60 x 15
70 x 12
80 x 10

CablePressdown using inverted “V” attachment
80 x 20
90 x 15
100 x 12
110 x 10

DB Kickbacls
25 x 10
25 x 10

Single ArmCable Extension
30 x 20
30 x 15

Cardiosession #1: 30 minutes“layered” HIITcardio on treadmill

Cardiosession #2 (9pm): 30 minutes“layered”HIIT cardio on treadmill

[David Lees]

http://www.youtube.com/watch?v=e41R1qfrwlA&amp;feature=share&amp;list=UUyaGHpbWqh X3ZIH9eyNFWkQ

[David Lees]

7/12/13 – Quads/Hams/Calves/Cardio – 49 daysout

Cybex LegPress – regular stance, bottom out each rep
135 x 20
225 x 15
315 x 12
405 x 10
495 x 10

UprightSeated Leg Press (pin loaded) feet together
200 x 20
200 x 20
200 x 20

HyperExtensions
X 15
X 12
X 10

SeatedHamstring Curl
90 x 15
110 x 12
130 x 10

Cybex CalfSled
135 x 20
225 x 15
315 x 12
405 x 10

Seated CalfRaise
90 x 15
135 x 12
180 x 10

Cardio: 20minutes elliptical at fast pace

[David Lees]

7/12/13 – Quads/Hams/Calves/Cardio – 49 daysout

Cybex LegPress – regular stance, bottom out each rep
135 x 20
225 x 15
315 x 12
405 x 10
495 x 10

UprightSeated Leg Press (pin loaded) feet together
200 x 20
200 x 20
200 x 20

HyperExtensions
X 15
X 12
X 10

SeatedHamstring Curl
90 x 15
110 x 12
130 x 10

Cybex CalfSled
135 x 20
225 x 15
315 x 12
405 x 10

Seated CalfRaise
90 x 15
135 x 12
180 x 10

Cardio: 20minutes elliptical at fast pace

[David Lees]

7/15/13 – Chest/Delts/Cardio – 46 daysout

High InclineDB Press
60 x 10
80 x 10
100 x 10
120 x 6
110 x 6
90 x 8

Cybex ChestPress (pin loaded)
100 x 15
150 x 12
200(stack) x10

Most MuscularCable Flye superset with Bodyweight Dips
50 x 15 + 10
50 x 12 + 10
50 x 10 + 10

Single ArmBent-over Reverse DB Flye (free hand supported)
25 x 10
35 x 10
45 x 10

Overhead ReverseCable Crossovers (rear delt)
10 x 15
20 x 15
30 x 15

Strict DBLaterals
25 x 10
30 x 10
35 x 10

Behind theBack Cable Laterals
20 x 15
30 x 10

AlternatingFront DB Raise
20 x 20
25 x 20

Cardio: 20minutes HIIT on elliptical
Cardio Session #2 (9pm): 40 minutes HIIT onTreadmill

[David Lees]

Ramping my leg training back up...still got a ways to go to get my strength back to where it was but it's coming along....

7/16/13 – Quads/Calves/Abs/Cardio – 45 days out
Quad Extension warm-up/pre-exhaust
50 x 25 superset with 70 x 20

Seated Leg Press (pin loaded) feet together
190 x 20
250 x 15
310 x 12
350 x 10
...
Leg Press – regular stance
225 x 10
405 x 10
585 x 10

Single Leg Quad Extension
30 x 10
50 x 10
70 x 10

Cybex Calf Sled
90 x 10
180 x 10
270 x 10

Seated Calf Raise
90 x 10
135 x 10
180 x 10

Cable Crunches w/ rope attachment
100 x 34
110 x 34
110 x 34

Hanging Leg Raise
X 15
X 15
X 15

Cardio Round 1: 15 minutes HIIT on Treadmill
Cardio Round 2 (8pm): 45 minutes HIIT on Treadmill

[wazzu]

excellent thread, when is the next comp?

[David Lees]

excellent thread, when is the next comp?

Thanks bud...IFBB North American Championships on 8/30...38 days away!!

[David Lees]

7/22/13 – Chest/Delts/Cardio – 39 daysout

BarbellBench Press
Bar x 30
135 x 15
225 x 10
315 x 6
295 x 8
275 x 10
255 x 12
225 x 15

HS MTSIncline Press (pin loaded)
50 x 20
60 x 15
70 x 12
80 x 10

Cybex EagleMachine Flye
100 x 15
100 x 12
100 x 10

Incline DBFlye
50 x 15
50 x 10

Single ArmBent-over Reverse DB Flye
25 x 10
35 x 10
45 x 10


ReverseMachine Flye
100 x 15
115 x 12
130 x 10

Strict DBLaterals
25 x 10
30 x 10
35 x 10

Behind theBack Cable laterals
20 x 10
20 x 10

Seated DBFront Raises (both arms simultaneously)
25 x 10
25 x 10
25 x 10

Cardio: 30minutes elliptical HISS

[David Lees]

7/23/13 – Quads/Calves/Abs/Cardio – 38 daysout

QuadExtension pre-exhaust
50 x 25
70 x 20
90 x 15

Leg Press(regular stance)
225 x 10
405 x 10
585 x 10
765 x 6
405 x 10

Hack Sled(narrow stance)
185 x 10
275 x 10

Seated LegPress (pin loaded, feet together)
210 x 20
210 x 20

Single LegQuad Extension
50 x 10
50 x 10
50 x 10

Cybex CalfSled
90 x 20
180 x 15
270 x 12
360 x 10

Seated CalfRaise
90 x 10
135 x 10
180 x 10

I always dostatic stretches of my calves in between sets*

AB WheelRollouts
X 15
X 15
x 15

Bench LegRaises
X 15
X 12
X 10

Cardio session#1: 20 minutes treadmill inclines 6,8,10 and 12 @ 4mph

Cardiosession#2 (8:30PM): 40 minutes HIIT on treadmill

[David Lees]

7/24/13 – Back/Traps/Cardio – 37 daysout

LeverageWide Grip Lat Pulldown (plate loaded)
100 x 20
120 x 15
140 x 10drop set to 100 x 8

SmithMachine Strict Barbell Rows (medium overhand grip)
135 x 10
185 x 10
205 x 10
225 x 8

CablePulldowns w/ butterfly attachment
130 x 10
150 x 10
180 x 10

Seated CableRows w/rope attachment (overhand grip)
150 x 10
160 x 8
130 x 10

HS ISOLateral Rows (wide overhand grip)
180 x 12
180 x 10

Strict DBRows
80 x 10
100 x 10

KneelingStraight Arm Pulldowns w/rope attachment
80 x 20
100 x 15
120 x 8

BarbellPullovers
80 x 10
60 x 12

DB Shrugs
80 x 15
80 x 12
80 x 10

45lb Plateshrugs (45 in each hand)
X 15
X 15

Cardio(8:30pm) – 30 minutes HISS on Elliptical on level 5 (BRUTAL!!!!)

[David Lees]

http://www.youtube.com/watch?v=SVGPsuo2tis&amp;feature=share&amp;list=UUyaGHpbWqh X3ZIH9eyNFWkQ

[David Lees]

7/25/13 – Lower back/erectors/Hamstrings/Cardio– 36 days out

RackDeadlifts (4th pin, just below knee)
135 x 10
225 x 10
315 x 10
405 x 10
495 x 8

Prone LegCurls
90 x 15
110 x 12
130 x 10

DB BenchLunges (sets are for each leg)
20 x 10
30 x 10
40 x 10

Seated LegCurl
90 x 10
100 x 10
130 x 10

HyperExtensions
BW x 15
25 x 10
35 x 10
45 x 10 dropset to BW x 10

Cardio(8:30pm) – 30 minutes HISS on elliptical

[David Lees]

7/26/13 – Arms/Cardio – 35 days out

Close gripbench press
135 x 25
135 x 15
225 x 10
275 x 6
255 x 6
245 x 6
235 x 6

Lying DBSkullcrushers
30 x 10
40 x 10
50 x 10

Cable RopeExtensions (heavy cable station)
50 x 15
60 x 12
80 x 8 dropset to 30 x 8

Single ArmOverhead DB Extension
30 x 10
35 x 8

CableKickbacks superset with BW Bench Dips (feet elevated)
10 x 10 + BWx 12
10 x 10 + BWx 12

AlternatingDB Curl
20 x 20
30 x 18
40 x 16
50 x 14

Wide Grip StrictEZ-Curl
50 x 15
80 x 12
100 x 10

Single ArmMachine Preacher Curls
10 x 15
30 x 12
40 x 10

ReverseBarbell Curls
50 x 15
60 x 10

Cross BodyDB Hammer Curls
60 x 10
65 x 10

TraditionalDB Hammer Curls (both arms simultaneously)
30 x 10
35 x 10

HammerPreacher Curls
25 x 8
25 x 8

DB WristCurls
50 x 15
50 x 12
50 x 10

Cardio: 30minutes HIIT on treadmill

[David Lees]

7/30/13-Quads/Calves/Abs/Cardio – 31days out

Cardiosession 1 (5am) – fasted brisk walking 30 minutes

ATG Squats(regular stance)
Bar x 10
135 x 10
185 x 10
205 x 10
225 x 10

Tuff StuffLeg Press (heavy!) – slightly wide stance
225 x 10
405 x 10
585 x 6
Hack Sled(feet together)
185 x 10
275 x 10

HS PlateLoaded ISO-Lateral Quad Extension
90 x 15
180 x 12
200 x 10

HS PlateLoaded Seated Calf Raise
45 x 15
90 x 12
135 x 10
180 x 8

Tuff Stuff LegPress Calf Extensions
225 x 15
315 x 12
405 x 10

Ab WheelRollouts
X 15 x 3sets

KneelingCable Crunches w/rope attachment
100 x 34
110 x 25
120 x 25
120 x 25

Hanging LegRaise
X 15 x 3sets

Cardiosession 2: 15 minutes HISS on treadmill at high incline

Cardiosession 3: 30 minutes HIIT on Treadmill

[David Lees]

8/5/13 – Chest/Abs/Cardio– 25 days out
Flat DBPress
60 x 20
80 x 15
100 x 10
120 x 10
110 x 10
100 x 9(failure)

SmithMachine Barbell High Incline Press (slow/squeezed reps)
135 x 10
185 x 10
165 x 8
135 x 10

HS ISO WideChest Press (slow/squeezed)
180 x 15
180 x 12
180 x 10

KneelingCable Flye (varying angles as noted)
50 x 15 straightdown
50 x 15 45degree angled
50 x 15Straight Out

BW Dips
X 15
X 12

KneelingCable Rope Crunches
100 x 34
110 x 34
120 x 34

Bench VerticalLeg Raises
X 15
X 12
X 10

Cardio: 30minutes HISS on elliptical

[David Lees]

8/7/13 – Quads/Calves/Cardio – 24 daysout

Plate loadedLeg Press
225 x 15
405 x 10
585 x 10
765 x 8
405 x 10

QuadExtensions
130 x 10
140 x 10
150 x 10
160 x 10
170 x 10
180 x 10
190 x 10

SeatedHamstring Curl
90 x 10
110 x 10
130 x 10
150 x 10

MTS StandingSingle Leg Curl
50 x 15
80 x 12
100 x 10

HyperExtensions
BW x 10
25 x 10
35 x 10
45 x 10

Cardio: 30minutes HIIT walking outside pushing my daughter in her stroller

[David Lees]

8/7/13 – Back/Traps/Cardio – 23 days out

5am Cardio:45 minutes fasted brisk walking outdoors

Wide NeutralGrip Lat Pulldown
150 x 15
200 x 10
220 x 10
240 x 8

T-Bar Rowsfrom floor (using 25lb plates for great ROM) –performed with torso parallel tofloor
95 x 20
145 x 15
195 x 10
245 x 10

HS ISOLateral Row (wide overhand grip, both arms simultaneously)
180 x 15
270 x 10
180 x 10drop set to 90 x 10

KneelingSingle Arm Cable Pulldown (palms up grip)
80 x 15
100 x 12
120 x 10

Single ArmSmith Machine Barbell Row
95 x 10
115 x 10

HS D.Y. Row
90 x 15
140 x 10
90 x 10

BarbellPullovers
50 x 15
60 x 12
70 x 10

KneelingStraight Arm Pulldown w/rope attachment
80 x 20
100 x 15
120 x 10

DB Shrugs
100 x 10
110 x 10
120 x 10

HS MachineShrugs
135 x 20
225 x 15

Cardio: 30minutes HIIT on Treadmill

[David Lees]

8/8/13 – Delts/Abs – 22 days out

5am: 45minutes fasted cardio – brisk walking

HS ShoulderPress (performed sitting backwards/facing seat to emphasize rear delts)
90 x 20
120 x 10
140 x 10
160 x 10drop set to 90 x 10

Reverse MachineFlye
100 x 15
110 x 12
120 x 10

Bent-overReverse DB Flye
25 x 10
30 x 10
35 x 10

Strict StraightArm DB Laterals
20 x 10
25 x 10
30 x 10

Behind theback Cable Laterals (heavy cable station)
20 x 10
30 x 10 dropset to 20 x 10

SeatedStraight Arm DB Laterals
15 x 10
15 x 10

AlternatingFront DB Raises
20 x 20
25 x 20
30 x 20

EZ-Bar FrontRaises
40 x 10
40 x 10
40 x 10

Ab CrunchMachine
10 x 34
10 x 34
10 x 34

Ab WheelRollouts
X 10
x 10
X 10

Hanging LegRaise
X 15
X 12
X 10

PM Cardio:30 minutes HIIT on Treadmill

[David Lees]

8/12/13 – Chest/Cardio

High InclineDB Press
60 x 15
80 x 10
100 x 10
90 x 8
80 x 8
70 x 8

Cybex PinLoaded Chest Press
100 x 15regular grip
100 x 12wide neutral grip
100 x 10wide neutral grip
100 x 10regular grip

HS ISO WideChest Press
180 x 10
180 x 10
180 x 10

MostMuscular Cable Flye superset with BW Dips
50 x 15 + 10
50 x 12 + 10
50 x 10 + 10

Cardio: 30minutes HISS Elliptical

[David Lees]

Didn't have time for direct quad training yesterday but hitting the elliptical at full blast for 30 minutes straight had my quads cramping up fierce anyway so they still got a good pump...

8/13/13 – Cardio/Hams/Calves /Abs– 17 days out

Cardio 5am: 45 minutes fasted walking
Cardio 5pm: 30 minutes HISS on elliptical

Hyperextensions
BW x 10
25 x 10...
35 x 10
45 x 10

DB Straight Leg Deadlifts
50 x 10
60 x 10
70 x 10

Seated Leg Curl
90 x 15
110 x 12
130 x 10

Cybex Calf Sled
180 x 15
180 x 12
180 x 10
180 x 10

Kneeling Cable Crunch (w/rope attachment) heavy cable station
70 x 34
70 x 34
70 x 34

Ab Wheel Rollouts
X 15
X 12
X 10

Hanging Leg Raise
X 15
X 12
X 10

[David Lees]

8/15/13 – Back/Delts/Traps/Cardio – 15 daysout

LeverageWide Grip Lat Pulldown (plate loaded)
100 x 15
120 x 10
140 x 10
160 x 8 dropset to 100 x 8

Seated CableRows w/ “v” attachment
200 x 10
200 x 10
200 x 10

StrictBarbell Rows Wide Overhand Grip
135 x 10
185 x 10
205 x 10

CablePulldowns to top of chest w/”v” attachment
150 x 10
160 x 8
170 x 6

HS ISOLateral Row Wide Overhand grip
180 x 10
180 x 10
180 x 10

Single ArmSmith Barbell Row
95 x 10
95 x 10

Cross-benchDB Pullovers
80 x 10
100 x 10

KneelingStraight Arm Cable Pulldown w/rope attachment
80 x 20
100 x 12

Reverse MachineFlye
105 x 10
105 x 8
90 x 8

Bent-over ReverseDB flye
25 x 10
25 x 10

Cable Laterals
10 x 15
20 x 12
30 x 10

BarbellShrugs
135 x 20
135 x 15
135 x 10

Cardio: 30minutes on step mill level 10

[David Lees]

8/16/13 – Arms/Cardio – 14 days out

AM Cardio:45 minutes fasted walking

Close GripBench Press
Bar x 30
135 x 20
225 x 10
275 x 6
255 x 6
235 x 6
225 x 10

Lying DBExtensions (both arms simultaneously)
30 x 10
40 x 10
50 x 8 dropset to 20 x 10

Cable RopeExtensions
80 x 15
90 x 12
100 x 10

Single ArmOverhead DB Extensions
30 x 8
30 x 8

AlternatingDB Curl Warm-up
25 x 20
30 x 20

StrictBarbell Curls (shoulder width grip)
Bar x 10
75 x 10
95 x 10
115 x 10
135 x 6

Incline DBCurls (both arms simultaneously)
25 x 10
30 x 8
35 x 6 dropset to 25 x 6

Single ArmCable Concentration Curls (pad supported at head level)
10 x 10
15 x 10
20 x 10
25 x 8 dropset to 15 x 10

DB HammerCurls superset with Reverse EZ-Curls
30 x 20 + 50x 10
30 x 20 + 50x 10

DB WristCurls
50 x 10
50 x 10
50 x 10

PM Cardio:30 minutes on Stair Master on level 10 (89 stairs/minute)

[David Lees]

https://sphotos-b.xx.fbcdn.net/hphotos-prn2/r270/1187276_648617321817520_149676633_n.jpg

[David Lees]

8/19/13-Chest/Abs/Cardio – 11 days out

BarbellBench Press
Bar x 30
135 x 15
225 x 10
275 x 6
255 x 6
235 x 6
225 x 6

Incline DBPress (slow negative/explosive positive)
80 x 10
QuadrupleDrop Set: 80 x 6 + 70 x 6 + 60 x 4 + 50x 5

Machine Flye
90 x 15
105 x 12
120 x 10

MostMuscular Cable Flye
50 x 15
50 x 15

Ab WheelRollouts
X 15
X 15
X 15

KneelingCable Rope Crunch
100 x 34
110 x 34
120 x 34

Hanging LegRaise
X 15
X 15
X 15

Cardio: 30minutes on Stair Master level 7 (89 steps/minute)

[David Lees]

8/20/13 – Quads/Hams/Cardio – 10 daysout

5am Cardio:40 minutes fasted walking

Leg Pressw/narrow foot placement
135 x 20
225 x 15
315 x 12
405 x 10
495 x 10

QuadExtensions Giant Set
90 x 15
110 x 10
130 x 10
150 x 10
170 x 10

HyperExtensions
BW x 10
25 x 10
35 x 10
45 x 10 dropset to BW x 10

SeatedHamstring Curls
90 x 15
110 x 12
130 x 10

PM Cardio:30 minutes HIIT on Treadmill

[tammyp]

he did it at night, not immediately following.....

[David Lees]

he did it at night, not immediately following.....

Actually I did do it immediately after training legs hence why i went light on the leg work. I'm only a little over a week out from competing so i can't skip any cardio sessions. During the off-season I never do cardio on leg day.

[David Lees]

8/21/13-Back/Traps/Cardio- 9 days out

5am Cardio:40 minutes fasted walking

Wide GripLat Cable Pulldown (heavy cables)
100 x 20
150 x 15
200 x 8 dropset to 100 x 8

HS ISOLateral Front Pulldown (reverse grip)
90 x 10
140 x 8
160 x 8

Seated CableRows w/ “V” attachment (heavy cables)
100 x 10
150 x 10
200 x 8 dropset to 100 x 8

HS ISOLateral Low Row
90 x 10
140 x 8
160 x 8

StrictBarbell Rows (wide grip, torso parallel to floor, rowed to lower pec line)
135 x 10
135 x 10
135 x 10

Strict DBRows
80 x 10
90 x 10
100 x 10drop set to 50 x 10

EZ BarPullovers
50 x 15
80 x 12
100 x 10

KneelingStraight Arm Pulldowns w/ rope attachment
80 x 10
100 x 10
120 x 10

DB Shrugs
80 x 15
90 x 12
100 x 10

45lb PlateShrugs
X 25
X 25

PM Cardio:30 minutes on Stairmaster 89/steps per minute

[tammyp]

when I am precontest I do.but my cardio choice is different than that of a upper body day.
question, do u do cardio after ur leg workout?

[David Lees]

8/22/13 – Delts/Abs/Calves/Cardio – 8 daysout

5am Cardio:40 minutes fasted brisk pace walking

FreeMotionShoulder Press
50 x 20
80 x 15
100 x 12
110 x 10

MachineReverse Flye
50 x 20
80 x 15
100 x 12
110 x 10

StandingBent-over Reverse DB Flye
25 x 10
30 x 10
35 x 10

Bent-overSingle Arm Cable Reverse Flye (heavy cables)
20 x 10
20 x 10

Strict DBLaterals
20 x 10
25 x 10
30 x 10

Behind theBack Cable Laterals (heavy cables)
20 x 10
20 x 10

SeatedStraight Arm DB Laterals
15 x 10
15 x 10

AlternatingDB Front Raises
20 x 20
20 x 20

EZ-Bar FrontRaises
40 x 10
50 x 10

LifeFitnessAb Crunch
10 x 34
10 x 34
10 x 34

Seated HSCalf Raise
45 x 20
90 x 15
90 x 12
90 x 10

PM Cardio:30 minutes on Step Mill- 6 intervals of 2 minutes @ 65 steps/min + 3 minutes 89steps/min

[David Lees]

1 week out!!https://fbcdn-sphotos-h-a.akamaihd.net/hphotos-ak-ash4/1236487_437150803065694_1532333399_n.jpg

[TonyElTigre]

Quality man... Really quality. I'm just wondering what kind of effort it took to get your body that way. How long did you train for to prepare? How many workouts did you complete per week.

[peter821]

Quality man... Really quality. I'm just wondering what kind of effort it took to get your body that way. How long did you train for to prepare? How many workouts did you complete per week.

Why don't you just read his workout log?

[David Lees]

My 2013-2014 Off Season officially began yesterday and I am going to be starting off slowly to gradually build things back up. I lost a good deal of strength over the last 2 preps for Team U and the North Americans, especially on pressing movements. Although at this point moving maximal weight from point A to point B is no longer a priority for me, I still want to be working with respectable weights to assure continued growth. My main goal and focus is to build the best physique, not win any powerlifting or strongman comps. With that being said...here's yesterday's session:
9/9/13 – Chest/Abs/Cardio
Barbell Bench Press
Bar x 30
135 x 20
5 sets of 225 x 10
Incline DB Press
3 sets of 60 x 10
BW Dips
X 15
X 12
X 10
DB Flye
50 x 10
50 x 10
“Most Muscular” Cable Flye
50 x 15
50 x 15
Ab Wheel Rollouts
X 15
X 12
X 10
Hanging Leg Raises
X 15
X 12
X 10
Cardio: 30 minutes Treadmill, 4mph, 4/6/8/10 incline

[David Lees]

http://www.youtube.com/watch?v=F37IQXgMTqQ&amp;feature=share&amp;list=UUyaGHpbWqh X3ZIH9eyNFWkQ

[David Lees]

I haven’t trained legs in about a month due to contestprep etc. Even though I went extremelylight and easy, I am already feeling the DOMS set in big time! My bad knee is a little pissed off form thesquats too but who cares! Lower backpumps were insanely painful after wrapping up squats. I attribute this to the amount of water I amholding in my lower back area after my post-competition gluttony week. This should work itself out after a week orso.

9/10/13 Quads/Hams

Squats (ATG only way to do them) slightly wide stance
Bar x 10
5 Sets of 135 x 10

Quad Exensions
50 x 20
110 x 15
150 x 12
210 x 10

Seated Hamstring Curl
90 x 10
90 x 10
110 x 10
110 x 10
110 x 10

Hyperextensions
X 15
X 12
X 10

No PM Cardio, had to pick up my daughter from daycare

[David Lees]

Lower back pumps have become almost debilitating. I know it is due to all the post-contestrebound water weight I am holding back there so it is only a matter of timeuntil that water is flushed out and it will be ok again. Until then, just gotta suck it up. Continued with my light training and ofcourse the lower back pumps made it very difficult (and painful) to do most ofthe movements.

9/11/13 – Back/Traps Cardio

Wide Grip Lat Pulldown (heavy cable station)
100 x 20
160 x 10
200 x 10

Barbell Rows (overhand wide grip)
135 x 10
185 x 10
205 x 10

HS ISO Lateral Row (wide overhand grip)
180 x 10
270 x 10
270 x 10

Cable Pulldown to top of chest (narrow/neutral grip,heavy cable station)
100 x 10
100 x 10

Old Skool T-Bar Rows
90 x 10
135 x 10

HS MTS Row
50 x 15
80 x 10

Cross-bench DB Pullovers
80 x 10
80 x 10

Kneeling Straight Arm Pulldown using rope attachment (heavycable)
50 x 15
50 x 12
50x 10

Seated DB Shrugs
65 x 15
65 x 12
65 x 10

Cardio: 15 minutes Treadmill at 4mph, 4/6/8incline. Lower back was on fire so hadto call it a day at 15 minutes.

[David Lees]

9/12/13 Delts/Calves/Abs

Seated DB Shoulders Press (short upright bench)
40 x 20
50 x 15
60 x 12
70 x 10
Alternating Front DB Raise
20 x 20
25 x 20
30 x 20

Standing Strict DB Laterals
25 x 10
30 x 10
35 x 10

Behind the Back Cable Laterals
10 x 15
20 x 15

Machine Reverse Flye
90 x 15
105 x 12
120 x 10

High Cable Reverse Crossovers
10 x 15
20 x 12
30 x 10

Bent-over Reverse DB Flye
20 x 15
25 x 15

Cybex Calf Sled
90 x 20
180 x 15
270 x 10

Seated Calf Raise
90 x 20
135 x 15
180 x 10

Kneeling Cable Crunches w/rope attachment
100 x 34
100 x 34
110 x 34

[Pitbull9]

WHY DID U DO CARDIO AFTER LEGS????? THAT IS VERY BIG NONO!!!! I do not even do cardio after beatin' up my legs! That is just me, bro:dunno:

HAHA Look who is giving who advice wow.

[David Lees]

Felt a little stronger onclose-grips, felt good! hoping to seemore improvements in my strength this week.

Close Grip Bench Press
Bar x 30
135 x 20
225 x 10
275 x 10
295 x 4
225 x 15

Seated Single Arm Overhead DBExtension
30 x 15
35 x 12
40 x 10

Cable Tricep Pressdown (heavycables)
50 x 15
60 x 12
70 x 10

DB Kickbacks
20 x 10
25 x 10
30 x 10

Cable Curl Warm up usingshort/straight bar attachment
25 x 20
25 x 15

Alternating DB Curl
30 x 16
40 x 16
50 x 16

Ez Curls (inner + outer superset)
50 (inner) x 10 +50(outer) x 3 sets

HS MTS Bicep ConcentrationCurl
10 x 15
20 x 12
30 x 10
40 x 10
50 x 10
Single Arm Preacher DB Curl
25 x 10
25 x 15
25 x 15

Cross Body DB Hammer Curl
45 x 12
65 x 12

[David Lees]

10/3/13 – Back/Traps/Cardio

AM Cardio: 45 minutes Fastedwalking

Barbell Rows (overhand widegrip)
135 x 20
225 x 10
255 x 10
triple drop set: 275 x 10 +ds225 x 10 ds 135 x 10

HS ISO Lateral Row(wide/neutral grip) both arms simultaneously
180 x 15
270 x 12
300 x 10

Wide Grip Lat pulldown (heavycables)
160 x 10
180 x 8
180 x 8

Single Arm “Meadows” Row usingend of t-bar row
45 x 15
80 x 12
100 x 10

HS DY Row (overhand grip) botharms simultaneously
90 x 15
180 x 10
200 x 8

Cable Pulldown to top of chest(narrow/neutral grip) heavy cables
100 x 15
120 x 10
140 x 8

Cross-Bench DB Pullovers
80 x 10
90 x 10
100 x 10
Kneeling Straight Arm Pulldownusing Rope attachment, heavy cables
50 x 15
50 x 15

Racjk Deadlifts (4thpin, just below knee)
135 x 10
225 x 10
315 x 10
405 x 10

DB Shrugs
80 x 15
90 x 12
100 x 10

[Joshua H]

nice numbers on back day bro! good weights being moved yet. solid volume i see there to. i like hitting multiple angles/exercises myself. i need good variety in my sessions or i get bored with a shit ton of the same moves for one body part.

whats weight at these days? your offseason macros?

[David Lees]

nice numbers on back day bro! good weights being moved yet. solid volume i see there to. i like hitting multiple angles/exercises myself. i need good variety in my sessions or i get bored with a shit ton of the same moves for one body part.

whats weight at these days? your offseason macros?

Thanks man but believe it or not, I am still getting back my strength that was lost during my competition season. However at this point my training main priority is squeezing/contracting and stretching the target muscles, not moving weight from point A to point B. My days of using crazy weights (for me at least) are over. Trying to build the best Physique body for the stage and get my pro card. Off season macros varies but averages 2800-3500 cals/100 fats/ 100-250 carbs/ 200-280 protein

[David Lees]

10/14/13 – Chest

Incline DB Press
60 x 15 warm up
80 x 10 warm up
100 x 10 x 5 working sets

Barbell Bench Press
225 x 10 x 4 working sets

BW Dips
x 20
x 15
x 10

Incline DB Flye
50 x 12 x 3 working sets

“Most Muscular” Cable Flye(heavy cables)
25 x 15 x 3 working sets

Life Fitness Machine Flye
100 x 15 x 2 working sets

10/15/13 – Abbreviated Quads/Hams

Tuff Stuff (Heavy!) Leg Press(regular stance width)
225 x 20
315 x 10
405 x 10
495 x 10
585 x 10

HS Plate Loaded Quad Extension
100 x 20
200 x 15
300 x 10
Triple Drop Set!
300 x 5 drop to 200 x 10 dropto 100 x 15

Straight Leg Deadlifts
135 x 10
185 x 10
205 x 10
225 x 10

Hyper Extensions
BW x 10
25 x 10
35 x 10
45 x 10

10/16/13 – Back/Traps

DB Rows
80 x 15
100 x 15
120 x 12
125 x 10

HS ISO Lateral Row (plateloaded, single arm at a time) neutral wide grip
90 x 10
135 x 10
180 x 10

[David Lees]

10/17/13 – Abbreviated Delt Session

Seated DB Shoulder Press(haven’t done these since earlier this year)
40 x 20
60 x 15
80 x 10
80 x 10
80 x 10
Reverse Machine FLye
90 x 15
110 x 12
130 x 10
150 x 10

Cable Laterals (heavy Cables)
10 x 15
20 x 10
10 x 12
10 x 10

Alternating Front DB Raise
25 x 20
30x 20
35 x 20
40 x 20

10/21/13 – Chest (trained at steel gym NYC)

Barbell Bench Press
Barx 30
135x 20
225x 10
275x 10
315x 6
295x 6
285x 7
275x 8

Incline DB Press
95 x 10
95 x 8
75 x 10
75x 10

HS Incline Press
135 x 20
225 x 15
315 x 8

Most Muscular Cable Flye
50 x 15
60 x 12
70 x 10
80 x 10

Machine Flye
100 x 15
100 x 15
100 x 15

[David Lees]

10/22/13 – Quads/Hams

Leg press
225 x 20
405 x 10
585 x 10
765 x 10 drop set 495 x 15

Cybex Hack Sled (heavymachine)
bw x 10
185 x 10
275 x 10

Quad Extensions
90 x 15
110x 12
130x 10
150x 10
170x 10

Seated Ham curl
90x 20
110x 15
130x 10
150x 10 drop set 110x 15

Standing Single Leg curl
50 x 10
60x 10
70 x 10
80 x 10
90 x 10

Single Leg Bench DB lunge
15 x 10
15 x 10

10/23/13 Back/Traps

Wide Grip Lat Pulldown (heavycables)
100 x 20
160 x 15
200 x 10
240 x 8

HS ISO Lateral Pulldown (narrow/neutralgrip)
90 x 15
180 x 10
200 x 8

Seated BodyMasters Pin LoadedRow (overhand wide grip)
100 x 15
120 x 10
140 x 10

HS ISO Lateral Low Row(narrow/neutral grip)
90 x 15
180 x 10
200 x 8

Icarian Back Builder(wide/overhand grip)
45 x 15
90 x 12
100 x 10

Kneeling Single arm Cablepulldown
50 x 15
50x 12
50 x 10

HS Machine Pullovers
50 x 20
70 x 15
90 x 12
110 x 10

Kneeling Cable Rope StraightArm Pulldown
50 x 15
65 x 12
80 x 10

DB Shrugs
80 x 20
90 x 15
100 x 10
110 x 10
120 x 10

Upright Row
50 x 15
80 x 10

10/24/13 Delts/Calves/Abs

Seated DB Press
40 x 20
60 x 20
80 x 10
80 x 10
90 x 10
100 x 7
80 x 10

Cybex Eagle Rear Delt Machine
90 x 15
110 x 10
130 x 10
150x 10

Single Arm Rear Delt DBLateral
35 x 10
45 x 10
50 x 10

Single Arm Rear Delt CableLateral
10 x 10
10 x 10
10 x 10

DB Laterals
25 x 10
30 x 10
35 x 10

Behind the Back Cable Laterals
10 x 10
10 x 10
10 x 10

alternating Front DB Raises
25 x 20
30 x 20
35 x 20

Cybex Calf Sled
180 x 15 x 5 sets

Seated Calf Raise
90 x 10 x 5 sets

Life Fitness Ab Crunch
10 x 34
20 x 34
10 x 34

Hanging Leg Raise
x 15 x 3 sets

10/25/13 – Arms

Close Grip Bench Press
Bar x 30
135 x 20
225 x 10
315 x 9
295 x 10
275 x 10

Rope Press Down (heavy cables)
50 x 15
57.5 x 12
65 x 10

DB Kickbacks
25 x 15
30 x 12
35 x 10

Seated Single Arm Overhead DBExtensions
30 x 15
35 x 15

Cable Curls (heavy cables)
10 x 20
15 x 20

Barbell Spider Curls
50 x 15
50 x 12
50x 10

Alternating DB curls
30 x 20
35 x 18
40 x 16
45 x 14

Db Hammer Curl (crossbody +traditional)
45 x 20
45 x 20

DB Wrist Curls
50 x 20
50 x 15
50 x 10

[David Lees]

10/28/13 – Chest/Cardio

Incline DB Press
60 x 20
80 x 15
100 x 10
120 x 8
110 x 8
100 x 8
90 x 10

Barbell Bench Press
225 x 10 x 4 sets

Low Incline Cable Flye (heavycables)
25 x 15
25 x 12

Eagle Machine Flye
90 x 15
110 x 12
130 x 10

BW Dips
x 20
x 15
x 12

Flat DB Flye
50 x 10
50 x 10

10/29/13 – Quads/Hams

Squats
Bar x 10
135 x 10
225 x 10 x 4 sets (wanted 5sets but my lower back pumps were killing me!)

Tuff Stuff Heavy Leg Press
225 x 20 x 3 sets

Tuff Stuff Heavy Hack Sled
bw x 15
bw + 90 x 15

HS Plate Loaded Quad Extension
100 x 20
150 x 15
200 x 10
250 x 10 drop set 150 x 20

HS Plate Loaded Seated HamCurl
50 x 20
75 x 15
85 x 10
95 x 10
100 x 10

HS Plate loaded Lying Leg Curl
45 x 20
90 x 15
135 x 10 drop set 90 x 10

[Pitbull9]

Whats a tuff stuff leg press

[David Lees]

Whats a tuff stuff leg press

It's a brand of fitness equipment, like Cybex, Hammer Strength etc

[David Lees]

11/4/13 – Chest

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

Incline DB Press
100 x 10
95 x 10
90 x 10
85 x 10

BW Dips
x 20
x 15
x 10

Most Muscular Cable Flye(heavy Cables)
25 x 15
25 x 15
25 x 15

Cybex Eagle Machine Flye
90 x 15
110 x 12
130 x 10

Flat DB Flye
50 x 10
50 x 10

[David Lees]

11/5/13 – Hamstrings/Quads (hams focus)

Straight Leg Deadlifts
135 x 20
185 x 15
205 x 12
225 x 10

HS Lying Leg Curls (plateloaded)
90 x 20
135 x 15
180 x 10

Hs Seated Ham Curl (plateloaded)
50 x 20
75 x 15
100 x 10

Walking DB Lunges
25 x 12
25 x 16

HyperExtensions
BW x 10
25 x 10

TuffStuff Leg Press
225 x 20
315 x 20
405 x 20
495 x 10

HS Quad Extension (plateLoaded)
90 x 20
180 x 15
270 x 10 drop set 90 x 15

[David Lees]

11/6/13 – Back/Traps

Wide Grip Cable Lat Pulldown(heavy cables)
100 x 20
160 x 10
200 x 10
240 x 8
(stack)260 x 6

Cybex Lat Pull (pin loadedmachine) narrow/neutral grip
110 x 10
150 x 10
210 x 10

HS ISO Lateral Row (singlearm, narrow/neutral grip)
90 x 10
180 x 10
225 x 10

Cybex Row Machine (pin loaded,wide overhand grip)
110 x 10
150 x 10
190 x 10

Strict Barbell Rows
135 x 10
185 x 10
205 x 10

Cross-Bench Db Pullovers
100 x 10
110 x 10
120 x 10

Kneeling Straight Arm Pulldownusing rope attachment (heavy cables)
50 x 20
57.5 x 15
65 x 10

Barbell Shrugs
135 x 20
225 x 10
315 x 10

DB Shrugs
100 x 15
110 x 12
120 x 10 drop set 100 x 10

[David Lees]

11/11/13 – Chest

Incline DB Press
60 x 20
80 x 15
100 x 10
120 x 10
115 x 10
110 x 10
100 x 10

Barbell Bench Press
225 x 10
255 x 8
275 x 8
295 x 5

BW Dips
x 20
x 15
x 10

Incline Db Flye
50 x 10
50 x 10
50 x 10

“Charles Glass” Incline DBPress
25 x 20
25 x 20

“Most Muscular” Cable Flye(heavy cables)
25 x 20
25 x 20

Eagle Machine Flye
90 x 15
90 x 15

[David Lees]

11/12/13 – Quads/Hams (Quad Focus)

Tuff Stuff Hack Squat Sled
BW x 10
185 x 10
275 x 10
365 x 10
455 x 8

Tuff Stuff Leg Press
225 x 10
405 x 10
585 x 8
585 x 6

HS Quad Extension (plate Loaded)
90 x 20
180 x 10
270 x 10
Triple Drop set: 300 x 5 + 180x 10 + 90 x 15 (failure)

Leverage Lying Leg Curl (plateloaded)
90 x 10
135 x 10
180 x 10
225 x 8

HS Seated Leg Curl (plateloaded)
45 x 10
55 x 10
70 x 10
80 x 10
90 x 10

Tuff Stuff single Leg Press
Sled x 10 x 3 sets for eachleg