View Full Version : NPC (and hopefully soon to be IFBB) MPD Competitor David Lees

David Lees

03-22-2013, 10:58 AM

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

03-27-2013, 11:35 AM

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

03-27-2013, 11:49 AM

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

03-28-2013, 02:47 PM

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

03-29-2013, 10:13 AM

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

04-01-2013, 10:29 AM

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

04-03-2013, 09:57 AM

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

04-05-2013, 10:05 AM

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

04-05-2013, 10:12 AM

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

04-08-2013, 02:55 PM

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

04-08-2013, 04:10 PM

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

147098

David Lees

04-10-2013, 10:48 AM

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

04-10-2013, 11:09 AM

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

04-12-2013, 12:03 PM

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

04-12-2013, 12:10 PM

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

04-12-2013, 12:13 PM

4/12/13 197lbs, 23 days out.

https://sphotos-a.xx.fbcdn.net/hphotos-ash3/r270/164643_590027681009818_1365886019_n.jpg

David Lees

04-15-2013, 11:10 AM

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

04-15-2013, 11:11 AM

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

147542147543147544

David Lees

04-17-2013, 10:51 AM

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

04-17-2013, 10:52 AM

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

04-22-2013, 11:00 AM

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

04-22-2013, 01:23 PM

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

04-23-2013, 03:33 PM

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

David Lees

04-23-2013, 05:57 PM

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

04-24-2013, 11:15 AM

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

04-24-2013, 11:16 AM

15 days out, 196lbs

148866

D2Method

04-24-2013, 12:14 PM

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

David Lees

04-25-2013, 11:18 AM

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

Thank you!

David Lees

04-26-2013, 11:24 AM

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

148978

David Lees

04-26-2013, 11:24 AM

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

04-26-2013, 11:35 AM

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

04-29-2013, 10:32 AM

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

04-29-2013, 11:26 AM

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

149072149073149074

trofys10

04-29-2013, 11:30 PM

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

04-30-2013, 04:14 PM

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

04-30-2013, 04:16 PM

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

149139149140

David Lees

04-30-2013, 04:17 PM

149141

David Lees

05-01-2013, 10:40 AM

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

05-01-2013, 10:47 AM

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

05-01-2013, 11:05 AM

4 days out, 189lbs:

149158149159149160

David Lees

05-03-2013, 09:44 AM

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

05-06-2013, 10:09 AM

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

David Lees

05-07-2013, 10:11 AM

With my overall trophy yesterday morning...EXHAUSTED!

https://fbcdn-sphotos-b-a.akamaihd.net/hphotos-ak-ash4/190452_386516781462430_1129731386_n.jpg

David Lees

05-09-2013, 12:55 PM

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

05-09-2013, 01:00 PM

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

05-09-2013, 01:04 PM

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

05-11-2013, 07:21 AM

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

05-11-2013, 07:31 AM

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

David Lees

05-13-2013, 11:49 AM

I am proud to announce that I am now a member of BodyMekanics.com !!

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<a href='http://www.bodymekanics.com/&referre..._1001368451857 (http://www.bodymekanics.com/&referrer=CNWR_1001368451857)'>Link

David Lees

05-14-2013, 05:56 AM

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

05-14-2013, 06:04 AM

Post training last night.:

https://sphotos-b.xx.fbcdn.net/hphotos-prn2/968969_389583857822389_1939833602_n.jpg

David Lees

05-15-2013, 11:53 AM

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

05-23-2013, 10:17 AM

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

05-23-2013, 10:30 AM

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

David Lees

05-24-2013, 10:09 AM

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

05-24-2013, 01:05 PM

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

05-28-2013, 01:50 PM

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

05-28-2013, 01:51 PM

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

05-28-2013, 01:51 PM

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

05-29-2013, 01:14 PM

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

05-31-2013, 10:07 AM

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

05-31-2013, 10:17 AM

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

06-03-2013, 03:49 PM

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

06-03-2013, 04:00 PM

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

David Lees

06-06-2013, 09:53 AM

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

06-06-2013, 09:53 AM

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

06-07-2013, 11:37 AM

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

06-07-2013, 11:50 AM

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

06-10-2013, 01:24 PM

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

06-11-2013, 11:26 AM

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

06-12-2013, 11:21 AM

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

06-13-2013, 08:35 AM

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

06-14-2013, 10:51 AM

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

06-17-2013, 09:58 AM

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

06-18-2013, 10:45 AM

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

06-19-2013, 09:57 AM

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

06-20-2013, 01:09 PM

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

06-21-2013, 09:36 AM

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

06-24-2013, 11:58 AM

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

07-01-2013, 11:51 AM

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

David Lees

07-01-2013, 11:52 AM

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

07-01-2013, 11:55 AM

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

07-01-2013, 04:33 PM

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

07-02-2013, 07:30 AM

Last night...5 days out from Team U

David Lees

07-02-2013, 10:16 AM

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

07-03-2013, 12:16 PM

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

07-15-2013, 04:00 PM

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

David Lees

07-15-2013, 04:00 PM

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

07-15-2013, 04:00 PM

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

07-16-2013, 11:33 AM

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

07-17-2013, 12:20 PM

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

07-18-2013, 08:40 PM

excellent thread, when is the next comp?

David Lees

07-23-2013, 03:02 PM

excellent thread, when is the next comp?

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

David Lees

07-23-2013, 03:03 PM

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

07-24-2013, 03:50 PM

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

07-25-2013, 11:10 AM

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

07-26-2013, 03:45 PM

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

David Lees

07-26-2013, 03:45 PM

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

07-29-2013, 02:52 PM

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

07-31-2013, 12:35 PM

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

08-06-2013, 12:09 PM

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

08-07-2013, 01:07 PM

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

08-08-2013, 12:42 PM

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

08-13-2013, 03:12 PM

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

08-13-2013, 03:21 PM

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

08-14-2013, 02:25 PM

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

08-16-2013, 12:39 PM

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

08-19-2013, 12:26 PM

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

08-20-2013, 10:24 AM

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

David Lees

08-20-2013, 10:24 AM

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

08-21-2013, 11:46 AM

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

08-22-2013, 09:17 AM

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

David Lees

08-22-2013, 10:47 AM

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

08-22-2013, 10:48 AM

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

08-23-2013, 07:02 AM

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

08-23-2013, 03:19 PM

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

08-23-2013, 03:19 PM

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

TonyElTigre

08-26-2013, 07:28 PM

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

08-27-2013, 06:08 AM

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

09-10-2013, 04:02 PM

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

09-11-2013, 01:31 PM

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

David Lees

09-11-2013, 01:31 PM

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

09-12-2013, 10:28 AM

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

09-13-2013, 02:34 PM

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

09-13-2013, 02:39 PM

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

09-16-2013, 01:03 PM

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

10-03-2013, 11:31 AM

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

10-04-2013, 03:19 AM

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

10-17-2013, 02:22 PM

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

10-17-2013, 02:22 PM

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

10-22-2013, 02:52 PM

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

10-28-2013, 03:17 PM

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

10-30-2013, 01:38 PM

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

10-30-2013, 01:41 PM

Whats a tuff stuff leg press

David Lees

11-04-2013, 07:19 PM

Whats a tuff stuff leg press

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

David Lees

11-04-2013, 07:20 PM

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

11-06-2013, 11:12 AM

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

11-07-2013, 04:15 PM

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

11-12-2013, 04:12 PM

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

11-13-2013, 12:39 PM

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

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